Archive for March, 2021


March 31, 2021

Must-try for both you and I…. I have always wanted to make salmon cakes. They’re a tasty and fun way to get your protein & omega-3s in. Add a side salad and you have the perfect meal! Here’s a recipe I found online:


  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 tablespoons chopped fresh parsley
  • 15 ounces canned salmon, drained, or 1 1/2 cups cooked salmon
  • 1 large egg, lightly beaten
  • 1 ½ teaspoons Dijon mustard
  • 1 3/4 cups whole-wheat breadcrumbs
  • ½ teaspoon freshly ground pepper
  • Creamy Dill Sauce, (recipe follows)
  • 1 lemon, cut into wedges


  • Step 1
    Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.
  • Step 2
    Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  • Step 3
    Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2 1/2 inches wide.
  • Step 4
    Heat remaining 1 1/2 teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
  • Step 5
    Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.

Nutrition Facts

Per Serving: 350 calories; protein 34.4g; carbohydrates 25.8g; dietary fiber 5.7g; sugars 5.5g; fat 13.7g; saturated fat 1.4g; cholesterol 126.3mg; vitamin a iu 418.7IU; vitamin c 7.4mg; folate 26.4mcg; calcium 60.3mg; iron 2.2mg; magnesium 58.9mg; potassium 168.7mg; sodium 761.4mg; thiamin 0.2mg.

Creamy Dill Sauce


  • ¼ cup reduced-fat mayonnaise
  • ¼ cup nonfat plain yogurt
  • 2 scallions, thinly sliced
  • 1 tablespoon lemon juice
  • 1 tablespoon finely chopped fresh dill, or parsley
  • Freshly ground pepper, to taste


  • Step 1
    Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.

Nutrition Facts

Serving Size: 1 Tablespoon Per Serving: 25 calories; protein 0.6g; carbohydrates 2.8g; dietary fiber 0.1g; sugars 1g; fat 1.4g; saturated fat 0.2g; cholesterol 2mg; vitamin a iu 59.8IU; vitamin c 1.6mg; folate 4.3mcg; calcium 19.5mg; iron 0.1mg; magnesium 2.6mg; potassium 35mg; sodium 67.3mg. 

Here’s a link to the video:


March 29, 2021
  1. Take the week by storm!
  2. Send in your March miles for last week….3 more days left to hit that target!

Let’s simplify the process….

March 25, 2021


Fad diets come and go! Most of them aren’t sustainable for the long term anyway, so why not just get used to eating clean everyday??

Meal planning can get scientific and time-consuming… but it can also be quite simple! You decide! The bottom line is this…. EAT LESS CALORIES (FUEL) THAN YOUR BODY NEEDS AND YOU’RE AHEAD!!! Log into your LoseIt or FitnessPal app and let it do the math for you. Find out how many calories your body needs per day based on your current weight, activity level and goal weight and go from there. Keep in mind that quality of food is just as important as quantity – meaning count your macronutrients (carbs, fats and proteins) when counting your calories.

Here’s a simple guide to what your meals should look like (more or less):


March 22, 2021


Just know, if you can imagine it, you can BE it!

In keeping with the month’s theme of honoring great women, here is some more inspiration…

Five local firefighters made history this past September when they were called to serve as a crew by Palm Beach Gardens Fire Rescue.

“On Sept. 18, 2020, an all-female team worked a shift at Fire Station 65 on Hood Road and Alternate A1A, marking the first time in 57 years that women filled all five positions.

The milestone was a momentous one for Rescue Lieutenant Krystyna Krakowski and her colleagues, Fire Medic Kelsey Krzywada, Fire Medic Julie Dudley, Lt. Monica Marzullo and Driver Engineer Sandi Ladewski.”



March 18, 2021

I’m certain I speak for many on this issue…. Human trafficking has no place in our existence! It affects all populations: adults, children, men, women, foreign nationals and U.S. citizens, and all economic classes – AND IT HAS TO BE STOPPED! 

Awareness leads to change!

To do our part, we are helping one of our bootcampers, from the Coral Gables Woman’s Club, collect new and gently used bras for their March “bra drive” to benefit “Free the Girls” organization.

“Free the Girls” is an organization that exists to help women rescued from sex trafficking reintegrate into their communities.

We will be collecting bras until the end of March to help out. This is a great opportunity to assist an international organization focused on providing sex trafficking survivors a path to financial freedom.

For more information on Free The Girls: Fight Human Trafficking, please visit their website at

ALSO, the 8am CLASS IS FULL for this Sunday!


March 17, 2021



March 16, 2021

TOMORROW, Wednesday, March 17 is:


March 16, 2021

Here’s a WOFB-approved recipe you can share with the family and stay within the daily allowance!


  • 2 tsp chili powder
  • 2 tsp ground cumin
  • ¾ tsp salt, divided
  • ½ tsp garlic powder
  • ½ tsp smoked paprika
  • ¼ tsp ground pepper
  • 2 tbsp olive oil, divided
  • 1 ¼ lbs chicken tenders
  • 1 med yellow onion, sliced
  • 1 med red bell pepper, sliced
  • 1 med green bell pepper, sliced
  • ¼ cup low-fat plain Greek yogurt
  • 1 tbsp lime juice
  • 2 tsp water


  • Preheat oven to 425 degrees F.
  • Combine chili powder, cumin, 1/2 tsp. salt, garlic powder, paprika, and ground pepper in a large bowl. Transfer 1 tsp. of the spice mixture to a medium bowl and set aside. Whisk 1 tbsp. oil into the remaining spice mixture in the large bowl. Add chicken, onion, and red and green bell peppers; toss to coat.
  • Coat a pan with cooking spray. Spread the chicken mixture in an even layer on the pan. Roast in oven for 15 minutes.
  • Remove the pan & stir the chicken and vegetables. Roast until the chicken is cooked through and the vegetables are tender, 5 to 7 minutes more.
  • Meanwhile, add yogurt, lime juice, and water to the reserved spice mixture; stir to combine.
  • Divide the chicken and vegetable mixture among 4 bowls. Drizzle with the yogurt dressing and serve.

    Serve with 1/2 cup cooked brown rice.

The M-word!

March 15, 2021

MENOPAUSE…. ugh, that natural process in a woman’s life that is not easily welcomed with open arms.

If you’ve been there, you know – the hot flashes, the brain fog, the sleepless nights… among other unpleasant symptoms. It’s not enough to KNOW you’re getting old – your body has to remind you of it everyday, lol!

BUT like all things in life, perspective is everything! Approaching this phase of life with a good attitude and a bit of humor can go a long way in making it tolerable, and even rewarding.

If you or someone you know is curious about menopause and would like to learn more about it, join us this Sunday, March 21 at 9 AM.

The FIU AMSA pre-med group, Pursuing Your Well-Being, would like to give us a brief but informative presentation….

What is it?
When does it show up?
How do you know it’s here?
When does it go away?
How can it be managed?
and more….

Friends and family are welcome!

See you soon!

The WOFB Team

Paving the way…

March 12, 2021

Elizabeth Blackwell (1821-1910), was the first female doctor in the United States, graduating from Geneva Medical College in New York in 1849. Blackwell began her professional life as a teacher, but pursued medicine after a dying friend told her that she would have suffered less, had she been under the care of a female physician. During the American Civil War (1861–65) she trained women doctors and nurses for the front. She later returned to England and co-founded the London School of Medicine for Women.

The road to medical school for Blackwell was not easy. She was rejected from each medical school she applied to and endured the prejudice against her sex that would persist throughout her career. She was finally accepted into the Geneva Medical College in New York, where some say she was voted in as a joke.

Blackwell’s inaugural thesis on typhoid fever, published in 1849 shortly after she graduated, was the first medical article published by a female student from the United States. It portrayed a strong sense of empathy and sensitivity to human suffering, as well as strong advocacy for economic and social justice. Go girl!