Welcome to the NFN8|BLUE’s(Infinite Blue 😊) Motivational Monday Newsletter. 

It’s the day after Super Bowl LVIII, or you were at the WM Phoenix Open this weekend:

Motivational Monday in 3 Minutes

Motivational Quote

Health on the Go

10 ways to transform your health in 2024! -continued-

5. Fill up on antioxidants

Antioxidants are extremely beneficial molecules that are crucial to cell protection. They help guard against various afflictions, such as premature skin aging, cancer, degenerative disorders, cataracts, arthritis and cardiovascular disease.

The good news is that these miracle workers occur all around us in our food. Eating generous amounts of fruits and vegetables is usually enough to cover the body’s needs. Here are some foods with particularly high antioxidant properties:

🍓Berries: blueberries, blackberries, goji berries, acai berries, raspberries, strawberries

🍎Other fruits: apples, plums, pomegranates, oranges, kiwis, grapes, figs

🥦Vegetables: artichokes, cabbages, broccoli, spinach, bell peppers

🧅Allium family: onion, garlic, shallot

🫚Spices: cloves, ginger, turmeric, cinnamon

🌿Herb: thyme, basil, oregano, parsley, chives, dill, mint, rosemary, bay leaf

🍵Hot beverages: tea and coffee

🍫Cacao and chocolate: pure cocoa powder, dark chocolate (at least 70% cacao)

You should eat organic versions of these foods because organically grown foods have 20% to 70% more polyphenols (a type of antioxidant found in many vegetables) than conventionally grown foods.

Valentine’s Day Recipe Bonus!

🍓Strawberry Spinach Salad (appetizer):

Ingredients: 2 cups fresh spinach leaves, 1 cup sliced strawberries, 1/4 cup crumbled feta cheese, 2 tablespoons sliced almonds, Balsamic vinaigrette dressing (homemade or store-bought) Instructions:

1. In a large bowl, combine the spinach, strawberries, feta cheese, and sliced almonds.

2. Drizzle with balsamic vinaigrette dressing and toss gently to coat. Enjoy!

🐟Grilled Salmon with Lemon and Dill (entree):

Ingredients: 2 salmon fillets, 1 lemon, sliced, Fresh dill, chopped, Salt and pepper to taste

Instructions:

1. Preheat the grill to medium heat.

2. Season the salmon fillets with salt and pepper.

3. Place the salmon fillets on a sheet of aluminum foil and top with lemon slices and chopped dill.

4. Fold the foil to create a packet and seal it tightly.

5. Grill the salmon packets for about 10-12 minutes or until the salmon is cooked through.

6. Serve with a side of steamed vegetables or a salad for a complete meal.

🍫🍓Dark Chocolate Dipped Strawberries (dessert):

Ingredients: Fresh strawberries, Dark chocolate chips

Instructions:

1. Wash and dry the strawberries, leaving the stems intact.

2. Melt the dark chocolate chips in a microwave-safe bowl, stirring every 30 seconds until smooth.

3. Dip each strawberry into the melted chocolate, allowing any excess to drip off.

4. Place the dipped strawberries on a baking sheet lined with parchment paper.

5. Refrigerate for about 15-20 minutes or until the chocolate hardens.

6. Enjoy as a healthier alternative to traditional chocolate-covered treats.

These recipes offer a balance of flavors and nutrients while still being delicious and festive for Valentine's Day. Feel free to customize them to suit your preferences and dietary needs. Happy cooking and enjoy your healthy Valentine's Day!

-Coach Ashley

_{Travel Tips For Costa Rica}

✈️Costa Rica, with its breathtaking landscapes and varied ecosystems, invites travelers to explore a mosaic of climates, ranging from sun-kissed tropical beaches to mist-shrouded cloud forests. To make the most of this diversity, savvy packing is your key to comfort and enjoyment.

🛄As you embark on your Costa Rican adventure, prioritize lightweight clothing, perfect for the warm coastal areas where the sun's embrace is ever-present. T-shirts, shorts, and comfortable sandals are your allies for leisurely strolls along pristine shorelines or immersive encounters with vibrant wildlife.

🥽Swimwear is a must-pack item, given the plethora of inviting beaches and azure waters that beckon sun-seekers and water enthusiasts. Whether it's the Pacific or the Caribbean, be ready to dip into the refreshing waves.

🌄However, Costa Rica's climatic tapestry extends beyond the balmy beaches. As you ascend to cooler regions or explore the enchanting cloud forests at higher altitudes, layers become your travel companions. Evenings in places like Monteverde or the Central Valley can be cool, and having a light jacket or sweater ensures you remain comfortably snug while enjoying the cool mountain air.

🌅This packing strategy aligns with the unpredictability of Costa Rican weather, where a day might transition from a sunlit beach morning to a misty afternoon in the cloud-kissed highlands. Adapting your wardrobe to the country's diverse climates ensures you're prepared for every twist and turn in this tropical paradise, enhancing your experience as you immerse yourself in the wonders of Costa Rica's natural wonders.

Also, see our recommendations for other related newsletters that you may be interested in.

Til next time,

 Jamie and Ashley