Kudos Volume 12 Iss 5

FIRE UP THE BBQ CELEBRATE DAD

Delicious

GRILL RECIPES

LIGHT FRESH SUMMER SALADS

Hello Friends,

STAY IN TOUCH

BRADY EVENTS AND MARKETING INC. www.elizabethmarasco.com www.kudosjourney.com

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As we gear up for a sunny and vibrant season, we’re excited to focus on kickstarting summer in a healthy way. Inside, you'll find tips to make Father's Day extra special, delicious summer salads, and healthy grill recipes that help you stay on track with your wellness goals.

Also, we're thrilled to host our annual Biz Boost Summer Bootcamp—a fantastic opportunity to equip you with the skills and knowledge to ensure your business flourishes. We are covering traditional marketing fused with AI and automation.

We kick off June 21st at 2 PM Eastern. Take advantage of this unique chance to boost your business! Sign up now at www.elizabethmarasco.com/boost.

Being in business is a journey of passion and perseverance, and taking care of yourself is not just a luxury; it's a necessity. Remember, while slaying your goals, take care of your wellness too.

Cheers to a healthy, happy summer!

Elizabeth Marasco Brady Events and Marketing Inc. Kudos Magazine Publisher

Water-Wise

As you bid farewell to the 9-to-5 grind, focusing on keeping your mind active and nurturing your overall well-being is essential. Retirement is the perfect chapter to amp up your social game and dive headfirst into living your best life.

Put down the remote, turn off the computer, and be willing to make a couple of shifts in your daily life. It might feel strange initially, but trust me, it's like adding color to your life's canvas. Let's explore how joining social circles can turn your retirement into a vibrant adventure.

#1

Drought-Tolerant Plants: Choose drought-tolerant plants, such as succulents and native species, that require less water.

Group Plants by Water Needs: Plant species with similar water requirements together to ensure efficient watering.

#2

Smart Plant Selection Efficient Watering Practices

Water Early or Late: Water your garden in the early morning or late evening to reduce evaporation.

Deep, Infrequent Watering: Water less frequently but deeply to encourage roots to grow deeper and access more soil moisture.

Gardening

Techniques to Conserve Water and Maintaining Your Garden During Dry Spells

#3 Mulching

Use Mulch: Apply a layer of mulch around your plants to retain soil moisture, suppress weeds, and regulate soil temperature.

Organic Mulch: Choose organic materials like straw, wood chips, or compost for added soil benefits.

#5 Drip Irrigation Systems

#4 Rainwater Harvesting

Install Rain Barrels: Collect rainwater from your roof to use in your garden during dry periods.

Rain Gardens: Create depressions in your garden to collect and filter rainwater, allowing it to infiltrate the soil slowly.

Use Drip Irrigation: Install drip irrigation systems to deliver water directly to the plant roots, minimizing evaporation and runoff.

Soaker Hoses: Lay soaker hoses along your garden beds for efficient, targeted watering.

Father’s Day

BBQ Fire Up the Grill:

Father's Day is the perfect opportunity to show appreciation for all the dads out there, and what better way to celebrate than with a special BBQ? With some planning and creativity, you can throw a memorable BBQ that will make Dad feel special. Here's how to create an unforgettable Father's Day BBQ that combines delicious food, fun activities, and a warm, family-friendly atmosphere.

Plan the Perfect Menu

The heart of any great BBQ is the food. When planning your Father's Day BBQ, consider and incorporate Dad's favorite dishes into the menu. Here are some crowd-pleasing ideas:

Grilled Meats: Start with the classics like juicy burgers, and marinated chicken breasts. For a special touch, consider grilling steaks or ribs. Season the meat well and baste it with Dad's favorite BBQ sauce.

Check out a delicious recipe Turkey Burgers with Portobello Mushrooms on page 19.

Seafood: If Dad loves seafood, grill some shrimp skewers, salmon fillets, or even a whole fish. A squeeze of lemon and fresh herbs can elevate the flavors.

Check out delicious Grilled Veggies and Lean Protein recipes, starting on page 17.

Vegetarian Options: Include tasty vegetarian options like veggie burgers, grilled portobello mushrooms, and colorful vegetable skewers.

Sides and Salads: Complement the grilled mains with a variety of sides and salads. Classic options include coleslaw, potato salad, baked beans, corn on the cob, and a fresh garden salad. For a unique twist, try a quinoa salad or a watermelon feta salad.

Check out Fresh Summer Salad recipes starting on page 12

Set the Scene

Creating the right atmosphere is key to making the BBQ feel special. Here are some tips to set the scene:

Decorations: Decorate the backyard or patio with festive banners, balloons, and a Father's Day sign. You can also set up a photo booth with fun props for family pictures.

Seating: Ensure there's plenty of comfortable seating for everyone. Arrange picnic tables, lawn chairs, and even some cozy blankets on the grass.

Music: Create a playlist with Dad's favorite tunes in the background. Music adds to the festive atmosphere and keeps everyone entertained.

Fun Activities:

Keep the celebration lively with fun activities that everyone can enjoy. Here are a few ideas:

Games: Set up lawn games like cornhole, horseshoes, or a ring toss. These games are easy to play and great for all ag

Sports: If Dad loves sports, organize a friendly game of soccer, volleyball, or basketball. This is a great way to get everyone active and having fun.

DIY Craft Station: Set up a craft station where kids can ma personalized Father's Day cards or gifts. This is a thoughtful way to involve the little ones in the celebratio

Light and Fresh

NUTRITIOUS AND EASY-TO-MAKE RECIPES

Summer is the perfect time to enjoy light, refreshing salads that are nutritious and easy to prepare. Here are four delicious salad recipes that will keep you cool and satisfied during the hot months.

INGREDIENTS:

Spinach and Strawberry Salad

4 cups baby spinach leaves

2 cups sliced strawberries

1/4 cup crumbled goat cheese

1/4 cup sliced almonds, toasted

1/4 red onion, thinly sliced

2 tablespoons balsamic vinegar

2 tablespoons olive oil

1 tablespoon honey

Salt and pepper to taste

In a large bowl, combine the spinach leaves, strawberries, goat cheese, almonds, and red onion.

In a small bowl, whisk together the balsamic vinegar, olive oil, honey, salt, and pepper.

Drizzle the dressing over the salad and toss gently to combine.

Serve immediately.

INGREDIENTS:

4 cups cubed watermelon

1 cup crumbled feta cheese

1/4 cup thinly sliced red onion

1/4 cup fresh mint leaves, chopped

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Salt and pepper to taste

INSTRUCTIONS:

1. Drizzle with olive oil and balsamic vinegar.

In a large bowl, combine the watermelon, feta cheese, red onion, and mint.

2. Season with salt and pepper to taste.

4.

3. Toss gently to combine and serve immediately.

Watermelon and FetaSalad

Yummy...GreekSalad

INGREDIENTS

4 cups chopped romaine lettuce

1 cup cherry tomatoes, halved

1 cucumber, sliced

1/2 cup kalamata olives, pitted

1/2 cup crumbled feta cheese

1/4 cup red onion, thinly sliced

1/4 cup green bell pepper, sliced

1/4 cup red wine vinegar

1/4 cup olive oil

1 teaspoon dried oregano

Salt and pepper to taste

INSTRUCTIONS

1. In a small bowl, whisk together the red wine vinegar, olive oil, dried oregano, salt, and pepper.

In a large bowl, combine the romaine lettuce, cherry tomatoes, cucumber, olives, feta cheese, red onion, and green bell pepper.

2. Drizzle the dressing over the salad and toss to combine.

3. Serve immediately. 4.

Quinoa and Avocado

INGREDIENTS: Salad

1 cup cooked quinoa

1 ripe avocado, diced

1 cup cherry tomatoes, halved

1 cucumber, diced

1/4 cup red bell pepper, diced

1/4 cup red onion, finely chopped

2 tablespoons fresh cilantro, chopped

2 tablespoons lime juice

2 tablespoons olive oil

Salt and pepper to taste

INSTRUCTIONS:

In a large bowl, combine the quinoa, avocado, cherry tomatoes, cucumber, red bell pepper, and red onion. Add the cilantro, lime juice, and olive oil. Season with salt and pepper to taste. Toss gently to mix all ingredients well. Serve chilled or at room temperature.

D E L I C I O U S G R I L L E D

GRILLED CHICKEN AND VEGETABLE SKEWERS

INGREDIENTS:

2 boneless chicken breasts, cut 1-inch cubes

1 red bell pepper, cut into 1-inch pieces

1 yellow bell pepper, cut into 1-inch pieces

1 zucchini, sliced into thick rounds

1 red onion, cut into wedges

1/4 cup olive oil

2 tablespoons lemon juice

2 cloves garlic, minced

1 teaspoon dried oregano

Salt and pepper to taste

Skewers (soaked in water if wooden)

In a bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.

1. Add the chicken cubes and vegetables to the bowl, and toss to coat evenly.

2. Thread the chicken and vegetables onto skewers, alternating pieces. 3. Preheat the grill to medium-high heat. 4. Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through and the vegetables are tender.

5. Serve hot with a side of quinoa or brown rice. 6. Grilled Salmon with Asparagus and Lemon 7. INSTRUCTIONS:

GRILLED SALMON WITH ASPARAGUS AND LEMON

INSTRUCTIONS:

INGREDIENTS:

4 salmon fillets

1 bunch asparagus, trimmed 2 lemons (1 sliced, 1 juiced)

2 tablespoons olive oil

2 cloves garlic, minced

Salt and pepper to taste

Fresh dill for garnish (optional)

Preheat the grill to medium-high heat.

1. In a small bowl, mix olive oil, lemon juice, garlic, salt, and pepper.

2. Brush the salmon fillets and asparagus with the olive oil mixture.

3. Place the salmon fillets and lemon slices on the grill. Cook for about 4-5 minutes per side, until the salmon is cooked through and flakes easily with a fork.

4. Grill the asparagus alongside the salmon for about 6-8 minutes, turning occasionally, until tender.

6.

5. Serve the grilled salmon and asparagus with the grilled lemon slices on top. Garnish with fresh dill if desired.

TURKEY BURGERS WITH PORTOBELLO MUSHROOMS

INGREDIENTS:

1 lb ground turkey

1/4 cup finely chopped onion

2 cloves garlic, minced

1 tablespoon Worcestershire sauce

1 teaspoon smoked paprika

Salt and pepper to taste

4 large Portobello mushroom caps, stems removed

1 tablespoon olive oil

Whole grain buns

Toppings: lettuce, tomato, avocado, red onion, and your favorite condiments

INSTRUCTIONS:

1. Preheat the grill to medium-high heat.

In a large bowl, combine the ground turkey, chopped onion, garlic, Worcestershire sauce, smoked paprika, salt, and pepper. Mix well and form into four patties.

2. Brush the Portobello mushroom caps with olive oil and season with salt and pepper.

4.

3. Grill the turkey patties for about 5-6 minutes per side, until fully cooked.

6.

5. Assemble the burgers by placing the turkey patties on the buns, and top with grilled Portobello mushrooms and your favorite toppings.

7.

Grill the Portobello mushrooms for about 4-5 minutes per side, until tender and juicy.

Serve with a side of mixed greens or a light sal

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As the days went by, those short walks turned into longer ones. I explored local parks, wandered through nearby woods, and even found a few hidden trails. There was something incredibly calming about being surrounded by nature. The rustling leaves, the scent of pine trees, and the occasional glimpse of wildlife made me feel alive again. I wasn't just existing; I was living.

Eventually, I took up hiking. It became my sanctuary. Each hike was a miniadventure, a chance to challenge myself physically and mentally. The trails demanded my full attention, forcing me to be present. It was a welcome escape from the constant worry and responsibility of caregiving. On the trails, I wasn't a caregiver, a wife, or a mother I was just me.

The benefits were almost immediate. I found that I had more energy, and my mood improved significantly. The time away from caregiving duties gave me a chance to recharge. I was more patient with my family, engaged with my kids, and affectionate with my husband. These little walks felt like the weight lifted off my shoulders.

I also realized that taking care of myself wasn't selfish but necessary. By denying myself the basics of self-care, I was not

only harming myself but also everyone around me. My well-being directly impacted my ability to care for my loved ones. Once I understood this, the guilt began to fade. I knew that by nurturing myself, I was ultimately nurturing them. If you're a caregiver struggling with burnout, I urge you to step outside. Start small, be gentle with yourself, and gradually make time for outdoor activities.

Outdoor Activities:

Benefits of Hiking, Biking, and Walking in Nature

Hiking:

PhysicalHealth:Improvescardiovascularhealth, strengthensmuscles,andenhancesbalance.

MentalHealth:Reducesstress,anxiety,anddepression bypromotingmindfulnessandaconnectiontonature.

EmotionalWell-being:Providesasenseof accomplishmentandboostsmoodbyreleasing endorphins.

Biking:

Fitness:Offersatremendouscardiovascularworkout, tonesmuscles,andimprovesjointmobility.

StressRelief:Helpsclearthemind,providinga meditativeeffectasyoupedalthroughscenicroutes.

Adventure:Allowsforexplorationofnewplacesand addsexcitementtoroutineexercise.

Walking in Nature:

Easy Access: Requires no special equipment, making it an accessible activity for all fitness levels.

Mindfulness: Encourages a slower pace, allowing for observation and appreciation of the natural world.

Social Connection: This can be a social activity, providing an opportunity to bond with frie d r family while enjoying the outdoor

Keep YourJoints Happy:

ExercisesandNutritionTipsforJointHealth ExercisesandNutritionTipsforJointHealth

Taking care of your joints is essential for staying active and enjoying life to the fullest. Whether young or old, maintaining healthy joints can prevent arthritis and keep you moving comfortably. Let's dive into some easy exercises and nutrition tips to help you keep your joints in tip-top shape!

Why Joint Health Matters

Joints are the connections between your bones that allow you to move. Keeping them healthy means walking, running, jumping, and doing all the activities you love without pain. Neglecting your joint health can lead to stiffness, discomfort, and even arthritis. But don't worry; there are plenty of ways to keep your joints happy and healthy.

Exercise is crucial for maintaining joint health, but not all exercises are equal. Here are joint-friendly activities that can help:

Walking:

Simple and effective, walking helps keep your joints flexible and strengthens the muscles around them. Aim for at least 30 minutes a day.

Swimming:

As a low-impact exercise, swimming takes the pressure off your joints while providing a great workout for your whole body.

Cycling:

Whether you ride a bike outdoors or use a stationary bike, cycling is gentle on the joints and excellent for cardiovascular health.

Preventing Arthritis

Arthritis can be a painful and debilitating condition, but there are steps you can take to prevent it:

1. Stay Active: Regular exercise keeps your joints flexible and strengthens the muscles around them, providing better support.

Maintain a Healthy Weight: Excess weight strains your joints, especially your knees and hips. Keeping a healthy weight reduces this pressure and lowers your risk of arthritis.

2. Protect Your Joints: Avoid repetitive motions that can wear down your joints over time. Use proper techniques when lifting heavy objects and take breaks to avoid overuse.

4.

3. Listen to Your Body: If you experience joint pain or discomfort, don't ignore it. Rest, apply ice, and see a doctor or Nurse Practitioner if the pain persists.

Nutrition Tips for Joint Health

What you eat plays a significant role in maintaining healthy joints. Here are some nutritional tips to keep your joints in good shape:

Omega-3 Fatty Acids:

Found in fish like salmon, mackerel, and sardines, as well as flaxseeds and walnuts, omega-3s have anti-inflammatory properties that can help reduce joint pain and stiffness.

Antioxidants:

Fruits and vegetables, especially berries, oranges, and leafy greens, are rich in antioxidants that help protect your joints from damage.

Calcium and Vitamin D:

These nutrients are essential for solid bones supporting your joints. Dairy products, fortified plant milks, leafy greens, and sunlight exposure can help you get enough.

Hydration:

Staying hydrated helps maintain the lubrication of your joints. Aim to drink at least eight glasses of water a day.

Turmeric

This spice contains curcumin, which has powerful anti-inflammatory effects. Adding turmeric to your meals or taking a supplement can benefit your join

CAREGIVING Caregiver for the

Always hanging around, looking at their phones with headphones plugged in.

When they finish their meal –they just get up and walk away!

Kids

They don’t go to work, they “work out”.

They’re not serious aboutanything.