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New Yoga Class Available at Pardee

A multi-level yoga class is now available FREE to Pardee associates and $8 for non-employees from 6 - 7 p.m. every Tuesday in the Jamison Conference Room. The first class will be held on Jan. 11. Yoga is a non-competitive, non-religious way to gain strength, flexibility, balance, mental clarity, and body alignment.  The class is open to beginners through experienced and consists of a variety of postures that will both challenge and rejuvenate participants through controlled breathing.  Mats are available; wear loose, comfortable clothing; socks or bare feet. Questions can be directed to the class instructor, Emily Van Eman, Wellness Coordinator at the Pardee Rehab and Wellness CenterThis email address is being protected from spambots. You need JavaScript enabled to view it. or 698-6774 ext. 22

Posted in: Wellness

Slim down this holiday season

Lighten Up 4 Life is your community weight-loss challenge. Start the new year off right with Lighten Up 4 Life! It’s about more than losing inches and pounds; it’s about living a healthier life. And when you join as a team, studies have proven that you have better results. Here you’ll find all the resources you need to be successful, but it’s up to you to make the commitment. Next 16-week session begins Jan. 3. Click here to join. The Pardee Rehab and Wellness Center along with the Pardee Health Education Center offers several classes and options to help you and your Lighten Up 4 Life team to keep off the pounds this holiday season. Click here to see a calendar of events and classes. When you don't have time for a class, every little bit of activity counts toward balancing out calories eaten. Here are some general numbers to spark your interest: High burn activities (per 30 min): Mild stretching/yoga - 85 calories Ice skating - 238 calories Sledding - 238 calories Shoveling snow - 238 calories Decorating a Christmas tree - 85 calories Shopping - 78 calories Baking/food preparation (no munching) - 136 calories Unloading the car - 102 calories Low burn activities (per 30 min): Writing Christmas cards - 61 calories Reading/sitting - 44 calories Standing in line holding items - 68 calories Wrapping gifts - 51 calories Socializing/standing - 61 calories Playing cards - 51 calories Slim down this holiday season and supplement your weekly activities with time at the Pardee Rehab and Wellness Center and the Pardee Health Education Center. For questions or general wellness information, contact Emily Van Eman, Medical Wellness Coordinator at (828) 698-6774. The Pardee Rehab and Wellness Center is located at 212-B Thompson Street in Hendersonville beside Epic Theatres. For questions regarding classes at the Pardee Health Education Center call 1-866-790-WELL.  The Pardee Health Education Center is located in the Blue Ridge Mall on Four Seasons Boulevard.

Posted in: Wellness

A Healthy Holiday

Our fall edition of Healthy Horizons featured a recipe for a healthy holiday stuffing.  To complete your meal see below. The Turkey 12 servings, 3 ounces turkey & 2-3 tablespoons gravy each, plus leftovers Active Time: 40 minutes Total Time: 3 hours 40 minutes (plus 24 hours brining time)

Ingredients
  • 10 cloves garlic, divided
  • 1/2 cup lemon juice
  • 1/2 cup Worcestershire sauce
  • 1/2 cup kosher salt
  • 1 12-pound natural or organic turkey, (see Shopping Tip)
  • 1/4 cup freshly grated lemon zest
  • 1/4 cup packed fresh oregano leaves
  • 2 tablespoons canola oil
  • 1/2 teaspoon freshly ground pepper
  • 3 tablespoons all-purpose flour
  • 1/2 cup dry white wine, or dry vermouth
  • 1 14-ounce can reduced-sodium chicken broth

Preparation

  1. Crush 6 cloves garlic and add to a very large stockpot (or clean bucket). Stir in lemon juice, Worcestershire, salt and 4 quarts cold water.
  2. Remove giblets from turkey (if included) and trim excess skin. Submerge the turkey in the brine and refrigerate for 24 hours. If the turkey is not fully submerged, turn it every 8 hours.
  3. Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
  4. Preheat oven to 350°F.
  5. Place the remaining 4 cloves garlic, lemon zest, oregano, oil, pepper and 2 tablespoons water in a food processor and pulse until it becomes a paste. (Alternatively, chop garlic, lemon zest and oregano on a cutting board until finely minced, then place in a small bowl and stir in oil, pepper and water.) Loosen the skin over the breast and thigh meat. Rub the paste all over the turkey, under the skin onto the breast meat and leg meat and a little inside the cavity. Tuck the wing tips under the turkey. Tie the legs together with kitchen string. Place the turkey breast-side down in a roasting rack set in a large roasting pan.
  6. Roast the turkey for 1 hour. Turn it breast-side up on the rack, add 1 cup water to the pan, and continue roasting 1 hour more. Baste the turkey with pan drippings, tent with foil and continue roasting, basting every 15 minutes, until an instant-read thermometer inserted into the thickest part of the thigh without touching bone registers 165°F, 30 to 45 minutes more.
  7. Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and carving.
  8. Meanwhile, pour any pan juices and fat into a large glass measuring cup and place in the freezer until the fat rises to the top, about 10 minutes. (Alternatively, pour the pan juices and fat into a fat separator then pour the defatted juices into a large measuring cup.) Whisk flour with 1/4 cup water in a small bowl.
  9. Set the roasting pan over two burners on medium heat. Add wine (or vermouth); bring to a simmer, scraping up any browned bits. Continue cooking until reduced, about 3 minutes. 10. Remove the pan juices from the freezer, skim off the fat with a spoon and discard. Add the defatted juices and broth to the roasting pan; return to a simmer, whisking often. Cook for 1 minute, then whisk in the flour mixture and simmer until thickened, 1 to 2 minutes. Pour the gravy through a fine-mesh sieve and serve with the turkey.

Nutrition Per serving: 180 calories; 6 g fat (2 g sat, 2 g mono); 66 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 26 g protein; 0 g fiber; 120 mg sodium; 273 mg potassium. The Side: Mashed Potatoes with Roasted Garlic and Rosemary

Yield: 8 servings (serving size: 1/2 cup)
Ingredients
  • 2  whole garlic heads
  • 2  pounds  cubed peeled Yukon gold potato
  • 1  cup  chopped onion
  • 2  tablespoons  plain fat-free yogurt
  • 1  teaspoon  dried rosemary, chopped
  • 1/2  teaspoon  salt
  • 1/4  teaspoon  freshly ground black pepper
Preparation Preheat oven to 350°. Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil. Bake at 350° for 1 hour; cool 10 minutes. Separate cloves; squeeze to extract garlic pulp. Discard skins. Place potato and onion in a saucepan; cover with water, and bring to a boil. Cover, reduce heat, and simmer 15 minutes or until potato is tender. Drain in a colander over a bowl, reserving 1/4 cup cooking liquid. Combine garlic, potato mixture, 1/4 cup cooking liquid, and remaining ingredients; mash with a potato masher.
Nutritional Information
Calories: 93 (2% from fat)
Fat: 0.2g (sat 0.1g,mono 0.0g,poly 0.1g)
Protein: 2.8g
Carbohydrate: 21g
Fiber: 2.1g
Cholesterol: 0.0mg
Iron: 0.9mg
Sodium: 230mg
Calcium: 30mg
The Pie: Pumpkin Coconut Tart

10 servings Active Time: 30 minutes Total Time: 2 1/4 hours

 

Ingredients

Crust
  • 1 1/4 cups white whole-wheat flour, (see Ingredient Note)
  • 1/2 cup slivered almonds, toasted (see Tip)
  • 1 tablespoon sugar
  • 1/2 teaspoon salt
  • 4 tablespoons cold unsalted butter, cut into small pieces
  • 4 tablespoons cold reduced-fat cream cheese, (Neufchâtel)
Filling
  • 1 1/2 cups canned unseasoned pumpkin puree
  • 3/4 cup sugar
  • 2 tablespoons dark rum
  • 1 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 3 large eggs
  • 1 cup “lite” coconut milk
Garnish
  • 1/3 cup unsweetened coconut chips, (see Ingredient Note) or flaked coconut, toasted (optional)
Preparation
  1. Preheat ove

Posted in: Wellness

Mindful eating for the holiday season

Be sure to tune into Health Talk on WTZQ AM 1600 this morning at 10:02 a.m. I will be talking to Cheryl G. Tuttle, MHS, RD, CSO, LDN,  about mindful eating during the holiday season.  She shared the additional information below:
During the winter months it is easy to turn to comfort foods that may not be the best for our health or waistline. Excessive fat and sugar can sneak its way in into your diet from the candies, baked goods and other winter holiday foods that are so commonly available at home and in the workplace during the season. Those extra calories can eventually add up to undesired weight gain. For someone wanting to lose weight, that weight gain can be detrimental to feeling successful with weight loss goals. However, it is not too late to consider a few general tips that might help you make it through the holidays without regrets.
 
1. Be cautious of buffets and appetizers, remember every bite counts
2. Be mindful of liquid calories, they count too
3. Watch the portions, stick to small plates and one helping
4. Do not skip meals, going hungry does not help
5. Search out fruits and vegetables, for example: berries, pears, citrus, greens
6. Stay hydrated with simple water
7. Plan ahead and pre-pack healthy foods while on the go
8. Eat breakfast
9. Find ways to stay active
10. Do not set yourself up for failure, stick to a goal to maintain weight and allow for some treats in your daily meal planning
 
Thanks Cheryl, for those great tips.

Posted in: Wellness

Pardee Interview with Valley Hill Fire Department Chief

We sat down with Valley Hill Fire Department Chief, Tim Garren, to get his view on staying healthy through Lighten Up 4 Life.  Sign up today to keep off that extra holiday weight!

Posted in: Wellness