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The Panorama Aquatic Center partnered with the Chambers House restaurant to kick off a new program entitled Food 2 B Fit. Each month, Fitness Coordinator  Melissa Thoemke and Catering Manager Meggin Turk give a talk and demonstration on the importance some aspect of nutrition. Each month has a different health theme and recipe,and the plan is to educate Panorama residents on how healthy eating can be fun and easy. The success of Food 2 B Fit comes from the residents' desire to learn more about healthy eating and the fun of socializing over lunch.
Fourteen Fun Facts about Omega-3 Fatty Acids
- Omega-3 Fatty Acids are found in Cold Water Fish such as salmon.
- Those who eat more foods containing Omega-3 fatty acids have increased HDL (or "good”) cholesterol levels and decreased LDL (bad) cholesterol.
- Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension.
- One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with Omega-3 fatty acids.
- Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%.
- Individuals with diabetes tend to have high triglyceride and low HDL (good) levels. Omega-3 fatty acids from fish oil can help lower triglycerides (markers of diabetes) and raise HDL.
- Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.
- Studies have shown that Omega-3 fatty acids may decrease pain caused from Rheumatoid Arthritis.
- Clinical studies suggest that omega-3 fatty acids help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength.
- People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other
- Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims.
- In one clinical study, 13 people with a particular sensitivity to the sun, known as photo dermatitis, showed significantly less sensitivity to UV rays after taking fish oil supplements.
- Eating fish once per week has been shown to help prevent the onset of age related Macular degeneration
- Research suggests that increasing Omega-3 intake may decrease the risk of certain types of cancers such as colon, breast and prostate cancers.
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Salmon and Pesto Recipe
Salmon and walnuts – two of the best dietary sources of Omega-3’s – come together in a scrumptiously simple dish. To prepare this dish Meggin will use the searing method; however, this dish can be prepared by searing or baking. Left over Pesto Sauce can be placed in a container and refrigerated for later use.
Serves 1
Shopping List
· 1 cup loosely packed fresh basil leaves
· 1/4 teaspoon salt
· 1 small garlic clove, sliced
· 1/3 cup toasted walnuts
· 3 to 4 tablespoons olive oil
· 1 teaspoon fresh lemon zest
· 3 oz. salmon fillet, with or without skin
· salt and pepper
To prepare the pesto
· Combine the basil, salt, garlic, nuts and olive oil in a food processor and process until smooth. Add more olive oil or a tablespoon of water if the mixture is too thick. Adjust salt to taste. Set aside.
To bake the salmon
· Preheat oven to 450°. Measure a piece of aluminum foil to more than twice the length of the fish. Lightly oil the foil and place fish on the foil. Spread 1/4 of the pesto mixture over fish
· Lightly season with salt and pepper
· Bring foil together over the fish and fold at least two times to seal well on top and along the sides. Place the salmon package on a baking sheet and bake in the preheated oven for 5-10 minutes. Cool slightly before opening; serve.
To Pan Sear the Salmon
· Heat 1-2 tablespoons of olive oil in a frying pan
· Add salmon filet
· Sear for 2-3 minutes on each side
· Transfer to a plate
· Top salmon filet with 1/4 of the pesto sauce
· Enjoy
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10 Fun Facts about Vitamin D
- Vitamin D is found in fortified dairy products, eggs, oily fish and the sun.
- Vitamin D helps the body to absorb Calcium.
- Fortified foods helped to nearly stop Rickets in Children in the US, however, Osteomalacia, the adult form of Rickets, is still a problem for some older adults.
- Many older adults do not get enough Vitamin D in their diets because they do not spend enough time outside.
- Milk in the US is fortified with 10 micrograms of Vitamin D per quart.
- The average adult 65 and older needs 20 micrograms of Vitamin D per day.
- Adults who have or have had chronic liver disease, chronic kidney failure or celiac disease or have stomach surgery or are taking medication for epilepsy may need additional protection against Vitamin D.
- Vitamin D is a modulator of the immune system.
- Vitamin D Stimulates insulin production.
- Vitamin D works as a hormone.
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V is for Vitamin Soup
· 4 (16 oz.) cans chicken broth
1/4 c. dry alphabet noodles
2 or 3 each vegetables: carrots, onion, potatoes, celery, tomatoes, or other favorites
Few sprigs of parsley
· Wash, peel and chop vegetables into bite-sized pieces. Put broth, noodles and vegetables into a large pot. Cook ingredients over medium heat for 45 minutes until vegetables are tender. (Add a little water if soup gets too thick.)
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Flank Steak Wraps
Shopping List
- 3oz flank steak
- ½ teaspoons Worcestershire sauce
- ½ teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- ¼ cup plain low-fat yogurt
- ½ tablespoon prepared horseradish
- whole wheat flatbreads (such as Flatout)
- ¼ cup chopped Swiss chard
- ¼ cup halved cherry tomatoes
- ¼ cup diced cucumber
- 1 tablespoon of extra virgin olive oil
- Cooking spray
To Prepare Flank Steak and Swiss Chard
Place steak on a plate. Sprinkle each side evenly with Worcestershire sauce, salt, and pepper; rub mixture into steak. Cover and refrigerate at least 20 minutes.
Place steak on hot, coated pan; sear 4 minutes on each side or until desired degree of doneness. Place on a cutting board; cover loosely with foil. Let stand 10 minutes.
|While the steak is cooling, place Swiss chard in hot steak pan with 1 tablespoon of extra virgin olive oil. Sauté until slightly wilted. When the steak is cool cut diagonally across grain into thin slices 
To Prepare Wraps
Place one wrap on plate and arrange with Swiss chard, prepared steak, cucumber and tomato. Top with Horseradish sauce if desired.
Yield 1 serving (serving size: 1 wrap)
Horseradish Sauce (optional)
Combine low-fat yogurt and horseradish, stirring with a whisk.
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10 Potassium Particulars
- Potassium is a mineral that helps the kidneys function normally.
- Potassium is an electrolyte, a substance that works together with sodium, chloride, calcium and magnesium to conduct electricity in the body.
- Potassium is helps with both heart and digestive function.
- Beets and Swiss chard are high in both Magnesium and Potassium.
- Adults should have 2,000 mg of potassium per day unless told otherwise by their doctor.
- Having too much potassium in the blood is called hyperkalemia; having too little is known as hypokalemia.
- Most people get all of the potassium they need from a healthy diet rich in vegetables and fruits.
- Adults 65 and older have a greater risk of (too much potassium) hyperkalemia because kidneys get rid of potassium less efficiently as we age.
- The symptoms of hypokalemia (low potassium) include weakness, lack of energy, muscle cramps, stomach disturbances and irregular heartbeat and mimic the symptoms of high potassium.
- Hypokalemia is usually caused by the body losing too much potassium in the urine or intestines; it's rarely caused by a lack of potassium in the diet.
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Beautiful Beet Salad
Makes 6-8 servings
Shopping List
- 4 large beets with leafy stems attached (you may use 1 cup Swiss Chard or
 Kale instead of leafy stems)
- 1 cup Fetta Cheese
- 1 tablespoon garlic
- 1 tablespoon brown sugar
- ¼ cup of sweet onion
- Olive oil
- 1 tablespoon of balsalmic vinegar
- Salt and pepper to taste
To Prepare Salad
- Start by cutting off the green leafy stems of the beets and set aside
- Wash and dry beets
- Poke each beet a few times with fork
- Lightly coat each beet with olive oil and wrap individually in tin foil
- Bake at 375 degrees for 50 minutes or until beets puncture easily with a fork
- When the beats are done gently unwrap from the foil and peel. Beets can be peeled easily with a knife and fork or with your hands (wear gloves so you won’t be “red handed”)
- Chop peeled beats into bite sized pieces and place in a serving dish
- In a pan heat one tablespoon of olive oil and one tablespoon of brown sugar
- Add the onion and sauté until lightly browned
- Add the chopped green leafy beet stems and sauté until wilted
- Turn off the heat and add garlic, balsalmic vinegar and salt and pepper.
- Add the green leafy mixture to the cooked beets and mix together, add the fetta cheese and mix. Serve hot or cold.
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What’s the Big Deal about Whole Grains?
- Whole grains are made from widely varied seeds of grasses, which are cultivated for food. They come in many shapes and sizes, from large kernels of popcorn to small quinoa seeds.
- All types of grains are good sources of complex carbohydrates, various vitamins and minerals and are naturally low in fat. But grains that haven't been refined — called whole grains — are even better for you. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium.
- Whole grains haven't had their bran and germ removed by milling, making them better sources of fiber — the part of plant-based foods that your body doesn't digest. Among many health benefits, a high-fiber diet also tends to make a meal feel more filling and linger longer, so you stay full for a greater amount of time.
- Refined grains, such as white rice or white flour, have both the bran and germ removed from the grain. Although vitamins and minerals are added back into refined grains after the milling process, they still don't have as many nutrients as whole grains do, and they don't provide as much fiber.
- Most grocery stores whole grain pasta and brown rice. It is an easy way to incorporate whole grains into your diet.
- Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids.
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Whole Grain Pasta Salad
Shopping List
· Whole Grain Pasta
· 2 Tsp garlic paste
· 1 Red onion
· 2 Oz olive oil
· 2 Oz sundried tomatoes (chopped)
· 6 Banana peppers or pepperochini peppers sliced
· 2 Oz sliced black olives
· 2 Cups baby spinach leaves
· 2 Oz red wine vinegar
· 1 Oz water
· 2 Tsp sugar
· 4 Oz feta cheese (optional)
Directions
· Cook Pasta according to directions, drain and rinse
· In a sauté pan cook garlic and onion until tender
· Pour mixture into a large bowl
· Add tomatoes, peppers, olives, pasta and spinach
To Prepare Dressing
· Mix sugar, water and vinegar until blended, stir into pasta until everything is well coated
· Stir in feta cheese if desired
Cannellini Bean Soup
Shopping List
· 4 Shallots finely chopped
· 2 Garlic cloves finely chopped
· 1 Carrot finely chopped
· 2 Sticks celery finely chopped
· 2 Leeks finely chopped
· 4 Ounces bacon finely chopped
· 1 Tablespoon olive oil
· 48 Ounces chicken stock (can use vegetable stock too)
· 2 Ounces tomato paste
· 2 bay leaves
· 1/2 Teaspoon dried oregano
· 1 (15 ounce) cans cannellini beans, drained
· 1/4 Cup fresh parsley chopped
Directions
· In the bottom of a large pot sauté the shallots, garlic, carrot, celery, leeks and bacon in the oil for 7 minutes until softened but not brown
· Stir in tomato past. Pour in the stock and add the bay leaves and oregano
· Bring mixture to boil, cover the pan and simmer gently for 15 minutes
· Strain and rinse beans, re-cover and simmer for 15 minutes more
· Stir in parsley and salt and pepper to taste
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Be Healthy with B Vitamins
- Vitamin B1 (thiamin) found in potatoes, pork, seafood, liver and kidney beans. Vitamin B2 (riboflavin) is found in enriched bread, dairy products, liver and green leafy vegetables. Both vitamin B1 and B2 help the body produce energy and affect enzymes that influence the muscles, nerves, and heart.
- Vitamin B3 (niacin) is found in liver, fish, chicken, lean red meat, nuts, whole grains and dried beans. Vitamin B3 has a role in energy production in cells and in maintaining the health of the skin, nervous system, and digestive system.
- Vitamin B5 is found in almost all foods (pantothenic acid) Vitamin B 5 influences normal growth and development.
- Vitamin B6 (pyridoxine) is found in fish, liver, pork, chicken, potatoes, wheat germ, bananas and dried beans. Vitamin B6 helps the body break down protein and helps maintain the health of red blood cells, the nervous system, and parts of the immune system.
- Vitamin B7 (biotin) is manufactured by intestinal bacteria and is also present in peanuts, liver, egg yolks, bananas, mushrooms, watermelon and grapefruit. Vitamin B7 helps break down protein and carbohydrates and helps the body make hormones.
- Vitamin B9 (folic acid) is found in green leafy vegetables, liver, citrus fruits, mushrooms, nuts peas and wheat bread. Vitamin B9 helps the cells in the body make and maintain DNA and is important in the production of red blood cells.
- Vitamin B12 (Cobalamin) is found in eggs, meat, poultry, shellfish, milk and milk products. Vitamin B12 plays a role in the body's growth and development. It also has a part in producing blood cells and the functions of the nervous system.
Chicken Sausage Zucchini Frittata
Shopping List
- 1 small diced zucchini
- 1 Tablespoon olive oil
- 1/4 cup finely diced sun-dried tomatoes
- 2 links Casual Gourmet Chicken Sausage with red pepper and basil (or use your favorite sausage)
- 6 eggs
- 2 Tablespoons half and half
- 1/2 tsp. Spike seasoning or Italian seasoning
- black pepper to taste
- fresh grated parmesan for top of frittata
Directions
- Preheat broiler. Cut zucchini in fourths lengthwise, cut away some of the white part, leaving about 3/8 inch white part remaining, then cut into 1/2 inch pieces.
- Heat olive oil in heavy 12 inch non-stick or cast iron frying pan, then sauté zucchini 3 minutes.
- While zucchini sautés, cut sausage lengthwise into fourths, then
- Into 3/4 inch pieces. Add diced sausage to zucchini and sauté 3 minutes more.
- Add diced sun-dried tomatoes and sauté 2 minutes more.
- Beat eggs with cream, Spike and pepper. Pour eggs over zucchini mixture; stir gently to be sure zucchini, sausage and tomatoes are evenly distributed in eggs. Cover pan and cook about 10 minutes, until eggs are nearly set but still glistening on top.
- Grate desired amount of parmesan over top of frittata and place under broiler 2-3 minutes, until cheese is melted, frittata is slightly puffed up and top is starting to brown. Serve immediately
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