The Journey Newsletter: May 2022

The Journey Newsletter: May 2022

What’s Happening in May…

Sugar Free Lemonade

Lemonade became an incredibly popular drink in Paris during the 17th Century, but was first recorded as a beverage in Ancient Egypt.  The acid in lemonade stimulates salivation, making you feel hydrated! 

  • 8 cups Water
  • 1 1/2 Cups Lemon Juice (8 to12 whole lemons)
  • 1 1/2 Cup Sugar Equivalent (Splenda, Stevia or Monk Fruit). Check the package to learn how much sweetener equals 1 1/2 Cup Sugar.  For example,  3/4 C Stevia equals 1 1/2 C Sugar.

For  an added twist, use diet lemon-lime or  diet ginger-ale instead of the water.  Mix with a whisk until the sweetener is dissolved.  Garnish with lemon  and enjoy over ice!

Join our Support Group on May 24, 2022 at 12 Noon 

Email for the Zoom link. Learn more about the do’s & don’ts of making a healthy salad! 


4 Reasons to Eat a Salad!

  1. Salads are easy to make and make for a great meal.
  2. Leafy greens and raw veggies are a great source of fiber.
  3. Salads generally provide healthful fats.
  4. Salads can help you lose weight.

Join us for the support group meeting in May via Zoom 



Now is the Time to Spring into Action!

Now that the days are longer and the temperatures are warmer, it is the perfect time to go  outdoors and increase your physical activity.  With planning, you can easily fit  30-60 minutes of physical activity into your routine most days of the week.  If you have not been exercising or have limited physical activity, check with your physician first. 

Begin with  5 to 10 minutes of exercise per day and increase the time spent exercising by 10 minutes until you are a up to 30-60 minutes of exercise most days of the week! 

Some great examples of outdoor exercise include:  Walking, Jogging, Bicycling, Swimming or Water Aerobics.


Mini Hamburgers!

Ingredients                                                       Makes 8 Mini Burgers

  • 1 pound 93% lean ground beef
  • 2 cloves garlic minced or pressed
  • 2 TBS. low sugar barbecue sauce
  • Toppings as desired: cherry tomato, pickle slices, onion
  • Romaine lettuce leaves if desired for wrap


  1. Combine ground beef, garlic and barbecue sauce.
  2. Form into 8 small patties.
  3. Heat non stick grill pan to medium. Grill 2-3 minutes on each side or until cooked to desired doneness.
  4. Stack toppings on burger and serve.

Notes:  1 mini burger patty is estimated at 1.5 ounces.  There is not set portion size.

Be sure to take small bites, chew well and eat slowly.  Stop at the first signs of fullness. 

Nutrition information is based on one 1.5 ounce mini patty.

Calories: 86kcals | Carbohydrates: 1g | Protein: 12g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 35 mg | Sodium: 82 mg

Source:  WLS Mini Hamburgers! – (