It’s Fitness Friday in the Garden!

Hello WHUR Family,

Hope all is well. Let’s make fitness your first priority. Your exercise program for today, Monday and Wednesday of next week. You are going to combine these series of upper and lower body exercises giving you a total body workout.

Combine Exercises:

  1. (10) Push-ups / (:30) Mountain Climber
  2. (20) Single Leg Squats / (:30) March
  3. (5) Burpees / (20) Jumping Jacks
  4. (10) Lunges / (15) High Knees
  5. And for your abdomen: (25) Crunches, (25) Reverse Crunches, (15) Three Way Calf Raises

While exercising try to work at 65% of your maximum heart rate – To get that number take 220 minus your age. And 65% of that number will put you in the Fat Burning Zone!

Meal of the Day:

Black Bean & Salmon Tostadas.

TosYou will use pickled jalapeños, cilantro and avocado as toppings over the Salmon for the tostadas. And will serve it with: Brown rice cooked with diced tomatoes and onions.  Absolutely Delicious!







8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

Cooking Instructions

Position racks in upper and lower thirds of the oven; preheat to 375°F.

Coat tortillas on both sides with cooking spray. Place on 2 baking sheets, Bake, turning once, until light brown, 12 to 14 minutes.

Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.

To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Fresh Vegetables from the Garden

Spring time is here and it’s time to get outdoors. Let’s make fitness your first priority.

GROWING your own vegetables is both fun and rewarding. All you really need to get started is some decent soil and a

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few plants. But to be a really successful vegetable gardener you’ll need to understand what it takes to keep your plants healthy and vigorous. Here are the basics.

Feed the soil

You can add organic matter to your soil many different ways, such as compost, shredded leaves, and cover crops.

Make Efficient Use of Space

Whether you’re talking about a few containers on the patio or raised beds are a good choice because they make the garden more manageable.

Grow Up, Not Out

Trellising represents the most efficient way to use space in the garden. You can grow peas, pole beans, vining crops, cucumbers and tomatoes.

Keep Good Records

Get in the habit of jotting it down how your plants grow, whenever you apply fertilizer to the garden, or the dates on which you plant or begin to harvest a crop and note your successes and failures.

Remember, your goal is to be Fit and Fabulous! So, work with what you have and all happening right here.

Wishing you a wonderful weekend!

Darryl Haley

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There’s more to Darryl Haley than just an ex-pro football player. Much more. After his playing days with the New England Patriots, Darryl successfully ventured into areas such as the Ironman Triathlon, personal training, bed and breakfast ownership and of course, radio. He can be heard on WHUR giving Daily Fitness Tips that help listeners take better care of themselves with valuable nutrition and wellness information. When he’s not on the air or at the Darryl Haley Bed and Breakfast in Luray, VA, he can be found pursuing his other passions, motorcycles and bass fishing.

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