Meal Prep Planning

Hello, friends! Happy Weekend! I happen to have a busy one planned with family, and it will include a lot of driving. Not sure if I will be able to blog tomorrow, but I wanted to share my meal prep plans with you, since I have almost no time to do it this weekend. After my WW Zoom meeting this morning, which was proceeded by our WW Tribe Tailgate (one of my favorite parts of the weekend), I went out to Trader Joe’s to pick up my provisions.

I subscribe to many food blogs for inspiration and research, and yesterday I was inspired by this healthy, fresh, easy to make and store cucumber radish salad from https://diethood.com/: https://diethood.com/radish-cucumber-tomato-salad/. Of course I am making some changes to fit my needs, which are to have the vegetables keep for a few days. In place of tomatoes I am using red pepper, and in place of diced red onions, I am using green onions. I am also adding arugula for that leafy green I love so much. Also, instead of making the creamy yogurt dressing (which sounds so good, and I will make it at some point) for this week, I am using my simple red wine vinaigrette, which I already have prepared.

The simple fixings for my cucumber radish salad this week

For my proteins, I actually have a selection, all of which are very easy to prepare on the fly.

My lean protein selection for the week. All can easily be paired with the multi grain 100 calorie English muffins I have in the house and some yummy condiments.

Last Sunday I tried yellow watermelon for the first time, as was shown on the blog. It was gorgeous, sweet, and delicious. This week I am trying cherry plums, as suggested by dear friend Judie. I think trying a new seasonal vegetable or fruit each week is a great habit to get into. They are 0 points, low in calories, carbs, and fat, and could add quite nicely to your food prep repertoire.

Cherry Plums. Can’t wait to taste. I’ll report back.

Have a wonderful weekend, my friends! I’m off! Stay safe and healthy. Wear your mask, and wash those hands. And remember to take a little time for yourselves.

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Birthday Week

During the Pandemic

And so begins my birthday week during the pandemic. I honestly don’t mind celebrating quietly. We did that for my husband’s birthday in April when things were really shut down. It’s more about missing celebrating with my dear lifelong friends who also have birthdays this month. One good thing – my local pool is finally reopening this week. I swim on Tuesday afternoon for the first time since mid March. I just cannot wait. My poor sore, orthopedically challenged body is ready for the water! Happy Birthday week to me!

I kept it simple this week again for my lunch prep. I was inspired by a meal prep I found on my new favorite culinary blog, https://www.flavcity.com/. Here is the link to the prep that inspired me: https://www.flavcity.com/low-fat-meal-prep. I made marinara turkey meatballs and a zucchini, summer squash, and tomato saute to accompany them. I realized that if you start any saute with good olive oil, onions, and garlic you can add any vegetable you want and it will turn out yummy. I seasoned the veggie mixture liberally with kosher salt and freshly cracked black pepper. The main dish is Trader Joe’s Frozen Fully Cooked Turkey Meatballs, and my new favorite marinara sauce. Silver Palate Low Sodium Marinara (found at Ralph’s) is 60 calories/ 3 points for a 1/2 cup serving. But it is just 6% sodium, and has 0 added sugars. The ingredients are clean and pure. No preservatives. And it’s delicious. The turkey meatballs are processed, but still fairly clean, and of course convenient to prepare, and delicious to eat. They are 100 calories/ 3 points for a serving of 2. I am having 3 meatballs per serving for lunch for 4 points.

The fixings for this week’s lunch prep.
And the finished products. The Parmesan cheese mix will top my lunch plate.

I am switching it up just a little for breakfast this week too. I have been having non fat Greek yogurt bowls with bananas, blueberries, flax meal, and chia seeds, along with a hard boiled egg each morning, along with my mock chai tea latte (Trader Joe’s chai spiced tea bags with unsweetened vanilla almond milk). It’s good, but it’s getting boring (not the tea; must have my chai tea in the morning). I got inspired by this egg stuffed peppers idea I found on Pinterest: https://skinnyms.com/egg-stuffed-peppers. I substituted the cheese for Nutritional Yeast (https://www.marthastewart.com/7796957/nutritional-yeast-explained). Less fat and calories, but a nice cheesy flavor. I will still have my yogurt bowl in the morning, in a smaller portion, and one of these.

Super simple, healthy veggie and egg prep for the morning

Make it a great week my friends. Stay safe, stay healthy, wear your mask, and wash your hands. Thanks so much for stopping by. Any critiques, questions, and comments are always welcome.

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Quick Meal Preps for Busy Weekends

Busy work weeks translate to busier weekends. Happily, I am maintaining the balance of getting things done vs down time. It just requires a little more planning. I am now writing things down and keeping a calendar, so that now everything fits in the way I want it to. Honestly, the only piece of my puzzle that is missing is swimming. When that opens up, I will pivot again, as to ensure the harmony that I so desire.

In addition to my meal preps needing to be quick, easy, clean (not processed) foods, anti inflammatory diet friendly, as well as low in calories and WW points, they also need to be easy to put together in the morning as well as in my work place when getting ready to eat them. I don’t ask for much ;).

Today I put together a quick and easy ground chicken taco mixture. I started my sauteing my diced red onions in a skillet, then adding the chicken, which I seasoned simply with s&p, a generous amount of cumin, dried oregano, and a couple of the frozen garlic cubes. I added canned diced tomatoes with chilies, a can of mild diced green chilies, and a can of pinto beans, which I drained and rinsed. I also ended up adding some frozen spinach. As I was cooking, I realized needed more veg, specifically a dark leafy green (for that anti inflammatory aspect I want every week).

Here is my lunch side salad for this week. Cabbage slaw mixed with broccoli slaw, dressed with Bolthouse Farms Coleslaw Yogurt dressing for 50 calories/ 1 point for 2 tablespoons. By the way, I have 2 tablespoon containers I use, so my dressings are always pre-measured.
Full Meal. Lunch prep, ready to pack. BTW, the cheese gets packed in a 2 tablespoon container same as my salad dressings. Pre-measuring is key for me.

Last week I did a different easy lunch prep that involved very little time, and very little cooking. I did a Greek salad with a little roasted chicken breast. I made a super simple red wine vinaigrette for this. It’s 1/3 cups red wine vinegar, 1/3 cup olive oil, 1/3 cup water, a half teaspoon each of s&p, and I added dried oregano because it was for a Greek salad, after all.

Beautiful fresh ingredients for my Greek salad with roasted chicken breast. Not shown are the Trader Joe’s light feta, and kalmata olives that made the salad so tasty.
The final dish

I hope that these quick and easy lunch preps inspire you to find your own that make you happy. Meal planning and prep do not have to be complicated, or take all day. The interwebs are full of great ideas. It is so easy these days to find culinary inspiration, and to hack a recipe to fit your dietary needs and desires. Here is a short list of some of my favorite blogs/ websites for meal prep inspiration:

https://www.hungry-girl.com/recipes

https://thepounddropper.com/

https://skinnyms.com/category/recipes/

https://www.flavcity.com/

https://diethood.com/

Make it a great week, my friends. Stay safe and healthy. Wear your mask. Wash your hands. Take good care of yourselves.

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Have A Plan on Hand

No Cook Meal Prep – It’s All About the Groceries

I’m getting busier at work, thankfully, while making maintaining a balance in my life that gives me enough downtime/ self care time. To that end, I decided to keep #mealprepsunday super simple this week. Yesterday I went to Trader Joe’s and bought a package of Nova Lox, 2 cans of tuna, veggie burgers, a bag of Power Greens, and a bag of Broccoli Slaw. My pantry and refrigerator contain everything else I need to turn these ingredients into work lunches for the week. I have 100 calorie multi grain English Muffins (3 points), Everything Bagel Thins (3 points), Ole Whole Wheat Tortillas (1 point), and the fixings for the homemade classic vinaigrette I enjoy so much. Today I put together the tuna with celery, diced red onions, and light mayo I had on hand, and the salad dressing. My other options, the lox sandwiches, and veggie burger sandwiches can be put together on the fly at work.

Easy salad and vinaigrette prep. The recipe for the Vinaigrette came from the June issue of Prevention magazine. This is the 3rd time I’ve made it. 2 alterations – I didn’t have a shallot in the house, so I finely chopped the diced red onions I did have, and instead of 1/2 cup of olive oil I used 1/4 cup + 1/4 cup water. Note that you can use any vinegar in this that you like. You can also switch out the shallot or onion for a clove of garlic. So many good options.
Lunch is ready. I also do have a little fruit as an afternoon snack with me. This week it’s Plumcots. I love summer stone fruits.

During what I refer to the “dog days” of the quarantine, my husband and I started eating serious deserts after dinner. Ice cream, gelato, ice cream novelties, and the like. My clothes started getting a little tight…. During the last few weeks since we have both been getting out of the house again during the day for work, we have made adjustments. I have been prepping fresh summer fruit to have after dinner most nights. We do still indulge in a cheat dessert or 2 on the weekends, but the fruit has been working great for us. The first week, I cut up watermelon. Last week, I prepped strawberries, and bought whipped cream to have with them, and this week we are doing the same with cherries. It’s all been really delicious and satisfying.

That’s my cherry pitter in the foreground. I picked it up at Bed Bath & Beyond a while back for about $12.00. You can also find them on Amazon. I prefer real whipped cream over the processed whipped toppings. This can (and the name brand) are 15 calories/ or 1 point for 2 tablespoons. It is cleaner eating, and tastes so much better.

For breakfast these days I switch off between yogurt, banana, berry bowls, with a hard boiled egg, and scrambled eggs topped with salsa, and rolled into an Ole Whole Wheat tortilla, with a banana. These choices work for me, and keep me full until lunchtime. Easy peasy.

In addition to today’s prep, I wanted to inspire you with this article about the benefits of aquatic exercise, as pools will be opening up soon, and of course, it’s summer. https://www.sparkpeople.com/resource/fitness_articles.asp?id=1500. You know me – I cannot wait to get back in the water!

Thanks for stopping by today. Stay safe and healthy. And continue to take good care of yourselves.

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Making Clean Eating a Priority

Clean eating  involves choosing minimally processed, real foods that provide maximal nutritional benefits. As I have embraced the anti inflammatory diet over the last several months my choices have begun evolving more towards cleaner food choices. I have cut back on my cheeses and processed meats.When I do choose a sausage, I read the label to make sure it doesn’t have too many preservatives or questionable ingredients. For more information on how to incorporate clean eating into your routine, here is a comprehensive article to get you started: https://www.webmd.com/diet/ss/slideshow-how-to-eat-clean

Today’s meal prep is straight from the WW website – Very Veggie Turkey Meatloaf. It is clean and healthy. Full of fresh veggies, oats, and fresh ground turkey. And I’ve had a taste. It is really delicious! Here is the recipe: https://www.weightwatchers.com/us/recipe/very-veggie-turkey-meat-loaf/5c993ed35e84d2001c1cf17f.

To start my very veggie turkey meatloaf I have clean, healthy, yet full flavor ingredients. Not shown are the olive oil used to saute the veggies, and the salt & pepper added, per the recipe.
Mid meal prep – notice the gorgeous colors
The finished product. I will spit this into servings to have ready for my work lunches.
My work lunch side salad
One of the easiest and most budget friendly ways to eat clean is to incorporate seasonal fruits and vegetables into your diet. These are a few of my favorite for summer. Speaking of gorgeous colors!

Make it a great week, my friends. Continue to stay safe and healthy.

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Finding Balance in “The New Normal”

Floral fun from my walks this week. On the left is an artichoke fully flowered. Never saw that before! Love the vibrant colors here.

As the world opens up, and we are so excited to be going back to work, to restaurants, and retail stores, I feel like we should also embrace some of the wonderful things we discovered about staying home. During quarantine, my walks took the place of the pool for me in that I exercise, I use the walks for meditation, and also as a social outlet enjoying phone visits with friends and family. I learned to sit still without television and/ or devices out in my patio, and to just relax. These are things I want to hold on to, as I ease myself back into the world. I don’t want to be as busy as I used to be, or as harried. Taking things at a slower pace is keeping me more centered and focused. I am adjusting how I organize my time and priorities in order to keep this mindset. Of course I still can’t wait until the pool reopens….

Trader Joe’s Riced Cauliflower Stir Fry was my inspiration for my lunch prep this week. To bulk it up, I added sauteed fresh bok choy and shiitake mushrooms, and the rest of the frozen edamame I had in my freezer to the mix. The basic flavor of the TJ’s cauliflower rice mixture is really good as is, but I wanted to give it a little more oomph, so I added cubes of frozen garlic and frozen ginger to my stir fry, as well as a little coconut aminos. I like Trader Joe’s coconut aminos best. Other brands tend to be a little too sweet for me. Of course you can use soy sauce, low sodium soy sauce, or Tamari sauce as well to achieve that umami flavor. To pair with the veggies I marinated boneless skinless chicken breasts overnight in my husband’s famous teriyaki marinade, and oven roasted them (roasting instructions: https://pin.it/7cFsfZI). Honestly you can’t go wrong with this combo of flavors. And your house will smell amazing. I encourage you to try this recipe. You’re welcome :).

Here is the basic recipe with the changes I made for my meal prep noted:

Spuds Aloha Zesty Hawaiian Marinade; developed by Michael Gronfein

1/2 cup soy sauce (I used TJ’s coconut aminos)

2 tablespoons oil (I used extra virgin olive oil)

1 teaspoon mustard (I used dry mustard)

1/2 teaspoon ginger (I used dry ginger)

2 cloves garlic (I used a teaspoon of granulated garlic)

Pepper (I used a couple of pinches of red chile flakes; sriracha sauce is great in this as well)

Lunch prep is done. Trader Joe’s Riced Cauliflower Stir Fry with bok choy, shiitake mushrooms, and edamame paired with teriyaki marinated oven roasted chicken breast

Make it a great week, my friends. I know we are still going through some very tough times, but as bad as 2020 has been so far, there is light to be found here. We are on the road to real positive social change in our country, as well as a vaccine for Covid 19. Please be good to yourselves.

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Smelling the Roses Again

Palisades Park – The Rose Garden

The city is slowly coming back to life. Santa Monica finally reopened their parks and beaches (for swimming and exercise only). My favorite is Palisades Park, which spans the cliffs just above the ocean. There is the most lovely rose garden there. I missed this little piece of paradise. I am gradually starting to feel whole again.

Last week I started going back to the office to begin prep for the economy reopening. My groceries served me well. I had good, healthy lunches each day. It is indeed all about the groceries. That said, I did want to meal plan for this coming week in the office, so I went to my well stocked freezer. There I found Trader Joe’s Cauliflower Gnocchi (4 pts/ 140 cal per 1 cup serving), their Creamy Spinach and Artichoke Dip (2 pts/ 45 cal per 2 tbsp serving), frozen spinach, and frozen broccoli florets. The light bulb in my Baby Boomer Mermaid head went off, and I decided to combine all of this deliciousness into one veggie forward dish for myself. I will pair this with Trader Joe’s Sweet Italian Chicken Sausage (3 points/ 110 calories per 1 sausage serving). This gives me 4 servings, so all things considered, it will be healthy, filling, and really satisfying for the week.

Cauliflower Gnocchi with Creamy Spinach Artichoke dip, spinach, and broccoli

Last weekend, after I published the blog, I got the baking bug. I had a can of pureed pumpkin in the house, along with all of the other ingredients needed, so I made this muffin recipe from Drizzle Me Skinny. No alterations. They came out amazing: https://drizzlemeskinny.com/pumpkin-spice-cream-cheese-muffins/. I highly recommend you give this a try. 2 pts/ 88 cal per muffin. Almost everything I make is inspired by recipes I find on the interwebs, either from Instagram, Pinterest, FB, the WW website, or just by randomly searching.

Pumpkin Spice Cream Cheese Muffins

More scenes from Palisades Park, Santa Monica, Saturday, May 16

Just a reminder that I am still selling hospital grade disposable masks. Masks will be a part of our “new normal” for the foreseeable future. Please contact me privately if you are interested in purchasing some for your home and/ or office: marshaleeg@verizon.net.

Thank you for joining me this week! Stay safe. Be well. Take care of yourselves.

Feel free to send me comments, critiques, questions, or meal prep ideas 🙂

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Coping with Quarantine

Recipe Schmecipe Recap – A Review of A Few of My Best, EASY Meal Preps

Not gonna lie. Although grateful for my overall good health, and the love and companionship of my husband, who’s health I am also grateful for, other than losing my parents, this is the hardest thing I have ever been through. I have lost my way the last few weeks, and in the meantime, tore a muscle in my back while stretching, which has temporarily taken away my ability to get outdoors to walk or to do anything else that resembles being productive. I am healing, taking it a day at a time. Locked up. Chin up. Putting on my big girl pants and moving forward.

Since we all are cooking most of our own meals these days, I thought I would offer you a recap of a few of my favorite past meal preps and tips in the hopes of inspiring you to make something new and fun. If you are new to the blog, my meal prep philosophy has always been budget conscious, pantry based, WW friendly, delicious, and EASY. This will also allow for you to peruse past blogs at the same time, in the hopes that you will find renewed inspiration, and get a few handy tips along the way. Let’s Go!

Pantry tips: https://babyboomermermaid.com/2019/02/10/your-pantry-is-it-safe-is-it-ready-for-any-emergency/

Cabbage Roll Soup (fan favorite): https://babyboomermermaid.com/2019/02/18/balancing-act-self-care-vs-obligations/

Slow Cooker Chicken Schwarma (personal favorite): https://babyboomermermaid.com/2019/04/14/recipe-schmecipe/

Creamy Broccoli Salad (fan favorite): https://babyboomermermaid.com/2019/06/16/celebrating-the-fruits-of-summer/

Favorite Low Point Gazpacho: https://babyboomermermaid.com/2019/06/23/tomato-tomahto/

Snacks: https://babyboomermermaid.com/2019/07/28/routine-vs-yolo/

Scenes from Home, the last couple of weeks

Thank you for stopping by. Feel free to send me your comments, critiques, and questions.

Stay safe, and healthy, my friends.

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Easy Comfort Food Meal Prep

Pinto Bean and Soyrizo Casserole

During this time of the Covid 19 pandemic, meal prep and a “safe” pantry have become even more important than ever. It is so easy to slip back into old habits under these circumstances.

The turkey taco prep I made last week was so good that my craving for spicy Mexican style food has continued. This week I was inspired by a recipe I found on the Skinny Ms. website: https://skinnyms.com/southwestern-black-bean-casserole/, but with the twist of adding soyrizo, which I love, and had not enjoyed in some time.

The basic recipe is great as is, but, I didn’t have black beans in the house. Plus, I wanted to add the soyrizo, so here is how I made it work: I had but one can of pinto beans in the house, the soyrizo, reduced fat shredded Mexican cheese blend (3pts per 1/4 C serving), our favorite salsa (Herdez medium), chicken broth, Dorot frozen garlic cubes, diced white onions, cumin, salt & pepper, and of course the all important Ole Mexican Whole Wheat Tortillas. Those were my ingredients.

I sprayed my saute pan with canola oil spray, then when it got hot, I threw in the diced onions (about 1/4 cup), then half of the soyrizo, which is about 3 oz (4pts), then added 2 frozen garlic cubes, and the cumin. I let that cook for a few minutes, and added the drained pinto beans, 1/4 cup of chicken broth (use vegetable broth if you want a fully vegetarian dish), a pinch of salt, and a few grinds of fresh black pepper, and let that cook down for another few minutes.

When the mixture was cooked through, and the liquid absorbed, I sprayed my 9 x 9″ square pyrex pan with the canola oil spray, then placed the first tortilla in the pan. I layered on the soyrizo mixture, about 2 tablespoons of the salsa, and about 2 tablespoons of the cheese. I repeated this process using 3 of the whole wheat tortillas, then topped it off with the balance of the soyrizo mixture, more salsa, and cheese. I would say I used a total of about 1/3 of a cup each of the salsa and cheese. I estimate this recipe at a total of 11 points on the WW Blue plan. It made 4 servings, so just under 3 points per serving. Pretty good for a comfort food recipe, I’d say. I had a piece this morning for breakfast with a couple of over medium eggs. It was yummy and very satisfying.

Scenes from my weekend walks: gorgeous skies, plants and flowers in full bloom, a 25 square hopscotch course, and beautiful sidewalk chalk drawings

Stay home. Stay safe. Stay healthy.

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Navigating the New Normal

Virtual WW meetings. Visiting with friends by phone while walking in different parts of town. Reaching out to more people by phone rather than text at any time of day. Visiting with neighbors out front while keeping 6′ apart. Dealing with necessary changes financially, like talking to banks about deferring payments on credit cards, cars, and mortgages. Filing for unemployment. Streaming TV shows, and watching movies in the living room. Not going to work. Not working at all. These are all things that are new to me. I’m not going to lie. I am having a tough time of it, as I am sure you all are. We are all in the same nightmare, and I hope and pray that you are staying home and safe like we are because the sooner this horrible virus irradiates itself, or a vaccine is discovered, we can all go back to work and back to our lives. Can’t be soon enough for me!

Today’s meal prep is an easy turkey taco mixture; a “dump” recipe if you will. This was inspired by my niece, the lovely Eden, who happens to be one of the best people I know (not biased, it’s the truth). She told me a while back that turkey taco meat is her go to, and she is right. Once it’s made, it is so versatile. It becomes a taco salad, can be wrapped, or can be eaten as a chili. Nothing better than having options.

All I did was brown 1 lb of ground turkey with low sodium taco seasoning, and a little chopped red onion. I added to that 1 can of tri color beans (black beans, pinto beans, and kidney beans), and 1 can of diced tomatoes with green chilies. I added 2 cubes of frozen minced garlic, then let it simmer for about 40 minutes. And that was it! I used regular ground turkey, which is 5 points for 3 oz on the WW Blue Plan, or 170 calories for 4 oz. You can use ground turkey breast for 0 points/ 120 calories. The rest of the ingredients in this dish are 0 points :).

Easy Turkey Taco prep

One of the things I love doing is trying new veggies and fruits when I find them. Earlier this week, I escaped to the legendary Santa Monica Wednesday Farmer’s Market. Don’t worry, I was careful. I wrapped a scarf around my nose and mouth to act as a mask. Plus the market was practicing safe social distancing, as I knew they would be. I found a fairy squash. It is so pretty! When I talked to the farmer about it, she suggested I just roast it whole for an hour at 350. I ended up with a beautiful orange mash. It is a little sweet, as promised, like a butternut squash. I can use it now to bake with, in a risotto, in a soup, or stirred into my morning yogurt bowl, as I would pumpkin. I am excited to experiment with it this week. Here is a little more info about this rare winter squash variety: https://www.specialtyproduce.com/produce/Fairy_Squash_6685.php

New Find – Fairy Squash

I found a new fruit this week too – an Ataulfo mango. It’s really just a mini mango grown in Mexico. It was super sweet and delicious over my morning yogurt bowl, which I topped with toasted walnuts.

New fruit find – mini mangos

These days when the grocery store shelves are a little more sparse, is a good time to make new discoveries. Don’t be afraid to try new things, especially in produce.

Take care of yourselves, my friends. Make sure you move every day. I have been walking, but plan to incorporate virtual workouts in the house this coming week. Silver Sneakers has been hosting live Facebook workouts. I am going to try one tomorrow morning. Plus there are many available on your streaming channels, and online. I want to try a dance one this week too.

Stay safe, stay healthy, and stay home.

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