The Health Journal

Kharissa Forte

Strawberry Salad


  • 1 cup fresh spinach– great for bone strength, lowers blood pressure and is high in fiber.
  • ½ cup strawberries– an anti-inflammatory and good for the eyes
  • ¼ cup shredded 4-cheese mix
  • 2 tablespoons fruit-flavored dressing (raspberry, strawberry, or Superfruit Berry by Wishbone)


Lightly top the spinach with your choice of dressing, followed by the shredded cheese, then the strawberries (slice them, if you’d like).

Italian cheese and herb creme chicken thighs


  • Chicken thighs – Try something different from the usual wings, legs and breast pieces.
  • Philadelphia Italian Cheese & Herb Cooking Crème
  • Sea salt
  • Pepper
  • Parsley
  • Onion powder
  • Garlic powder


  1. Preheat oven to 350 degrees.
  2. Unroll the chicken thighs.
  3. Season the inside with sea salt, pepper, onion powder and garlic powder.
  4. Roll up the chicken thighs.
  5. Season the outside with sea salt and parsley.
  6. Place in an ungreased cooking pan.
  7. Cook for 30 minutes.
  8. Take the chicken thighs out of the oven and spread the top of them with one tablespoon of Philadelphia Italian Cheese & Herb Cooking Creme.

Health Tip of the Week: Losing water weight

When the weight loss journey begins, water weight is the first to go.

It can also be what stops us from continuing to shed pounds. In order to prevent water weight from holding you back, watch your sodium intake.

Consume no more than 2,300 mg of sodium each day. When the body gets more, the sodium goes into the bloodstream and retains water.

Have you ever noticed when you begin to sweat, it tastes salty? That’s because sodium is literally seeping through your pores.

Once the salty taste is gone, so is the excess sodium in your body. Drinking eight glasses of water also helps decrease water weight. The goal is to stay hydrated.

Start eating more raw vegetables, fresh fruits, lean meats and whole grains. These foods are full of fiber, which rids the body of extra fluid. Fiber also naturally makes you full faster, which is great for managing your calorie intake.

Another tip: do at least 30 minutes of cardio every day.

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