February 2013

“Nothing worth having was ever achieved without effort.” Theodore Roosevelt
One of the most important assets in life is good health. While we think of expending effort to acquire material things, we don’t often think of expending effort to achieve good health. As children, playing is a natural way to expend effort for health. Unfortunately, more play has migrated to screens. It’s never too early to teach children the importance of being active. Adults need to make a conscious choice to be active and to incorporate activity into their daily lives. It’s not a luxury but a necessity. It’s also a great education for children to see parents exercising. Expending energy planning, buying and preparing food may seem like a luxury in our busy world but it is time well spent. We all know that good nutrition is a big part of good health. Taking time to eat well is a gift we give ourselves. Unfortunately it takes time and effort. So, before sitting down to the Superbowl, take time to go for a walk and make a salad to go with those chicken wings ….
Dr. K

Nutrition Tip of the Month
Sugar causes inflammation in the body. Inflammation is linked to all kinds of illnesses. Arthritis is a common condition that worsens with inflammation. Eating less sugar helps your joints to feel better and this is part of the reason.
Dr. K

February Heart Month Recipes

Caesar Salad Dressing

Ingredients: 3 pasteurized egg whites, 1/2 can anchovy fillets, 1 tsp minced garlic, 1 cup olive oil, 3 tbsp lemon juice, 1/8 tsp salt, pepper to taste. Blend all ingredients on high in a blender until creamy. Toss salad with this  dressing and add Parmesan to finish. Double this recipe and refrigerate leftover dressing  for up to 2 weeks if you  like.

Crusted Salmon with Apricot Dressing

Ingredients: 1 tbsp sesame seeds, 1 tsp black peppercorns, 1 tsp coriander seeds, 1/4 tsp salt, 2 lb piece of salmon, 1 tsp olive oil, 2/3 cup apricot nectar, 1/2 cup diced red bell pepper, 1/4 cup cider vinegar, 1 tsp minced fresh ginger.

Crush the first 4 ingredients with a mortar and pestle. Top the salmon with it, spray with olive oil and broil for 12-15 minutes depending on the thickness of the salmon. Meanwhile, add apricot nectar and remaining ingredients to a small pot and cook for 10 minutes. Top salmon with the apricot nectar and serve with your favorite vegetable.