Page 4 - Senior Times South Central Michigan - March 2017 - 24-03
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Page 4
Senior Times - March 2017
What you eat will make or break your fitness results so if you aren’t happy with your current body then I’ll bet that your diet could use some improvement.
I realize that finding the time to cook and eat healthy meals is a challenge for many of my clients and so I’d like to introduce you to the Nourish Bowl.
What is a Nourish Bowl? It’s a simple meal that consists of greens, protein, healthy fat, veggies, healthy carbs, and various flavor add-ins.
A Nourish Bowl could be enjoyed for any meal of the day, is quick to assemble, and is the perfect alternative to high calorie take-out meals.
Build Your Own Nourish Bowl: Below are the ingredient categories that make up a successful Nourish Bowl. Select one item from each category to customize your very own meal.
Start with Greens: A healthy serving of daily greens is essential for good health, and so our Nourish Bowl always begins here. Your greens may be cooked or raw, whichever you are in the mood for. Choose from: Spinach, kale, collards, arugula, romaine, micro greens, sprouts, mustard greens, or swiss chard.
Add Protein: Protein is important for supporting your fitness progress, in addition to providing you with usable energy to power your day. Be sure to vary the protein that you choose from time to time. Choose from: Egg, beans, lentils, fish, chicken, beef, or pork.
Add Healthy Fat: It’s vital that your diet be rich in healthy fats so don’t skip this category! Healthy fats help to keep you satiated, a benefit that will pay off in fewer calories consumed over the long haul.
No more energy crashes in the afternoon! Choose from: Avocado, nuts, seeds, olive oil, or olives.
Add Veggies: Colorful, vibrant, organic, seasonal vegetables become the star of this meal. Take time to chop or dice your fresh veggies into a pleasing size before adding
to your bowl. Choose from: Zucchini, bell peppers, cucumber, tomatoes, cauliflower, radish, snap peas, cabbage, carrots, parsnips, or any other veggie of your choice.
Add Healthy Carbohydrates: Wholesome carbohydrates are important for maintaining that pep of energy in your step, so be sure
to include a serving of one of the following
in your bowl. Choose from: Quinoa, sweet potato, brown or wild rice, beans, corn, or peas.
Finish with Flavor Add-Ons: Here’s where you could really let your creativity shine by adding your favorite fresh herbs or dressings to increase the flavor and enjoyability of the bowl. Choose from: Chopped fresh herbs, dried herbs, homemade dressing, homemade sauce, vinegar, hummus, or lemon juice.
I’ve included a sample Nourish Bowl for you to enjoy and to get your creative juices flowing. Now you can begin to design and enjoy Nourish Bowls of your own creation.
Don’t forget to get your fitness on by exercising 3-5 times each week. Remember that for your workout to be effective it must be challenging, progressive and consistent.
Quinoa Nourish Bowl
Here’s a Nourish Bowl that’s a great recipe to model! Once you’re ready, get creative and add your own favorite greens, protein, healthy fat, veggies and healthy carbs to
a bowl and dive in. Enjoy! Courtesy of
• 1⁄4 cup uncooked quinoa
• 1⁄2 cup chicken broth
• 1 Tablespoons spaghetti sauce • 1 teaspoon water
• 1 cup fresh spinach
• 2 hard boiled eggs, peeled
and sliced in half
• 1⁄2 avocado, pitted and chopped
• 6 cherry tomatoes, halved
• Sea salt and black pepper to taste
• Combine the quinoa and broth in a small pot over medium high heat. Bring to a boil; reduce the heat and cook, covered, for 15 minutes. Remove from heat and mix in the spaghetti sauce.
• In a small skillet place the water over medium heat. Add the fresh spinach and sauté until tender.
• Divide the quinoa between two bowls and top each with one of the eggs,
and half of the spinach, avocado and tomatoes. Season to taste with salt and pepper. Enjoy!
Nutritional Analysis: One serving equals: 323 calories, 15g fat, 33g carbohydrate, 286mg sodium, 8g sugar, 10g fiber, and
15g protein. Servings: 2.
Quick Tip – Eat Less Sugar
Here’s the easiest way to drop unwanted weight: eat less sugar. You’d be surprised
at how many of the things that you eat on a consistent basis contain added sugar. It’s the accumulation of all these added sugars that create unwanted pounds to show up, seem- ingly out of nowhere.
When in doubt eat less sugar. You’re sweet enough already!
For more information call (269) 967-6300.
Calhoun County Medical Care Facility Short-Term Therapy
■ Short term therapy
is used to transition individuals home by providing on-site physical, occupational & speech therapies.
■ Therapists work with residents to help them restore their mobility & function, manage pain, and achieve outcomes.
■ Our goal is to increase independence with
daily tasks & to make sure residents recover quickly before returning home.
Marian E. Burch Adult Day Care Center Restorative Exercise
■ Restorative exercise is a part of the activities at the adult day care center.
■ Restorativeexercise includes riding the NuStep bike, using
the pulleys, and
walking on parallel bars.
■ Maintainingjoint functions through simple movements is an important part of a daily routine.
1150 E. Michigan Avenue, Battle Creek, MI 49014 (269)962-5458or(269)962-1750

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