Move Your Body and Eat Right for Long-Term Quality of Life: Brain Power Salad Recipe

August 23, 2019

Healthy Habits make a long life

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Recently, I went to Biltmore to see Kool and the Gang play some old favorites that I grew up listening to.  After their fantastic performance the O’Jays performed for an hour and a half!  I was awestruck at the amount of physical activity these guys were able to do and not be out of breath, including founding members Eddie Levert and Walter Williams, Sr., both in their late 70’s!

I spend a lot of time teaching people how to take care of their bodies for the long haul.  It was very clear to me that the members of the O’Jays, still being able to dance and sing, had definitely done something right with their lifestyle habits. And we all can learn from it,

It is important to eat healthy and exercise if you want to be able to move and enjoy life in your later years. And exercise can be anything that gets you moving!

Staying active throughout your life makes a huge difference in your quality of life as you age. These healthy habits provide improved cardiovascular fitness, better blood pressure and blood sugar numbers, improved muscular-skeletal strength, flexibility, less osteoporosis and osteoarthritis, and more general well-being.

So put on some music that makes you want to dance today so that you can Be Sweeter Tomorrow.  

PS:  Be sure to eat all the color you can add to your plate!  It helps too!

Brain Power Salad

Salad IngredientsDanicing is good for your health

  • 8 oz smoked salmon, roughly chopped
  • 1 avocado, peeled, pitted and diced
  • 4 c baby spinach ( or mixed greens)
  • 1/2 c blueberries
  • 1/4 c light feta cheese
  • 1/4 c walnuts
  • Half a red onion, thinly sliced

Honey Chia Vinaigrette Ingredients

  • Honey Chia Vinaigrette
  • 1/3 c olive oil
  • 2 tbsp apple cider vinegar
  • 1 tbsp chia seeds
  • 1 tbsp honey
  • 1/4 tsp salt


Make vinaigrette by whisking all ingredients together until combined and emulsified. Toss all the salad ingredients together separately before adding the dressing. Just before serving, drizzle or toss the salad with the vinaigrette.  [Recipe source:]

Nutrition Information: 159 calories, 2 gm fat, 36 gm carbohydrate, 4 gm protein, 246 mg sodium


Join Kay MacInnis, Registered Dietitian, for her monthly award-winning Providence Cooks! cooking classes in Columbia, SC.

The class tackles various dietary hurdles by creating, with her team of chefs, a multi-course gourmet meal that promotes health and fits within dietary restrictions. All guests enjoy the healthy sit-down meal with live Q&A from Kay, the chefs, and other special health expert guests. It's a must-try for people interested in healthy eating without losing the flavor and joy of eating. 

Call 800.424.DOCS (3627)
to learn about the next Providence Cooks!