We all know fish is an excellent source of Omega 3, and if you don't take the Vitalife Networks supplement of Omega 3, you need to eat fish at least 4 times a week.  I used to eat fried fish but have changed my ways.

Everything I eat is either broiled, grilled or baked.  Here are some ideas for buying and preparing fish so you will eat and share it with your family.

1.  Buy salmon, tiliapia and whiting in the frozen food section of your store.

2.  Best to thaw in the refrigerator or in cold water for about 1/2 hour.

A little kick although not a lot, You can add a couple things that you like to this recipe such as mushrooms, etc., Does not have to cook long due to the back bean and corn salsa has been processed.

Let's get started

1-lb. whole grain spaghetti, 6 qt. boiler add water ,1 Tablespoon EVOO, cook per directions on package  

1-16 oz. jar Vitalife blackbean and corn Salsa

1-lb. 99% fat free ground turkey

1-medium can seedless diced tomatoes

1-medium vidalia onion chopped

When I purchased my home in Jacksonville after moving from N.C., the first thing I did was to mount my American flag on the front of the house.  2508 miles so far this month for the Team.  I am so proud to see all those american flags flying beside the names.  I have ordered and received a large shipment of the flags.  I can't wait to see the end number of IFC members that willl be receiving them.  Don't wait to get your mounting bracket.  This is a beautiful 3x5 flag and be proud to fly it.

I had physical reasons to start using ipodfitnesscenter.com eventhough I don't like to walk or run.  It is the accountability that has made my waist size drop from 38 to a loose 34 in one month....I feel good now and know I have to keep exercising for the rest of my life to keep my weight and blood pressure down.

I really am enjoying the team challenges and camaraderie and the ability to make the team win with my mileage from walking.

Get everyone you know to join - it is fun!