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.
Our fall edition of Healthy Horizons featured a recipe for a healthy holiday stuffing. To complete your meal see below. The Turkey12 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)
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
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.
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.
Remove the turkey from the brine, rinse well and pat dry. Discard the brine.
Preheat oven to 350°F.
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.
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.
Transfer the turkey to a large cutting board; let rest for 20 minutes before removing the string and carving.
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.
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)
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.
Calories: 93 (2% from fat)
Fat: 0.2g (sat 0.1g,mono 0.0g,poly 0.1g)
The Pie: Pumpkin Coconut Tart
10 servings Active Time: 30 minutes Total Time: 2 1/4 hours
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
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 counts2. Be mindful of liquid calories, they count too3. Watch the portions, stick to small plates and one helping4. Do not skip meals, going hungry does not help5. Search out fruits and vegetables, for example: berries, pears, citrus, greens6. Stay hydrated with simple water7. Plan ahead and pre-pack healthy foods while on the go8. Eat breakfast9. Find ways to stay active10. 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.
[caption id="attachment_1979" align="alignleft" width="150" caption="Seth Novoselsky, M.D."][/caption]
Seth Novoselsky, M.D., of Pardee Urological Associates, will offer prostate exams and PSA blood tests at the Pardee Health Education Center in the Blue Ridge Mall on Fri., Nov. 19, from 9 a.m. until noon and 1-4 p.m. The exams are free and the PSA blood tests cost $10.
The American Cancer Society (ACS) recommends that beginning at age 50 men discuss the potential benefits and limitations of prostate cancer testing with their doctor. This discussion should take place starting at age 45 for men at high risk of developing prostate cancer.
An appointment is required. Please call 692-4600 for further information and to make an appointment.