FOCUS ON FITNESS. March Monthly Events (continued): Monthly Events: Shrove Tuesday Tues, March 5 Fitness Center

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1 FOCUS ON FITNESS March 2019 Monthly Events (continued): Monthly Events: Pool Volleyball Mon, March 4 & 18 1:30 pm Come together with your peers for some old fashioned pool fun. If mobility or balance is a problem, there is no need to worry because this is a pool party! We will be playing for fun and using a beach volleyball. Shrove Tuesday Tues, March 5 Fitness Center To celebrate Shrove Tuesday (the day before the observance of Lent), the Fitness and Wellness Center will be providing tasty Oram s donuts to those who want to indulge! Limited supply. First Come, first serve basis. Wii Bowling Mon, March 18 1:30 pm Scholl Conference Center Open Swim Fitness Center Pool Can t find a buddy, but want to swim in the pool? During the posted times, a staff member or volunteer will be present to ensure a safe environment. You can come by yourself to enjoy the pool during the following times: Monday, Tuesday, Wednesday, Thursday, Friday at 7:15 8:15 am Monday, Wednesday, Friday at 1:30 3:00 pm Good ole Wii Bowling fun! Bowling will start at 1:30 pm and will end at 3:00 pm. Sign up in the Fitness Center in advance. Member Appreciation Day Wednesday, March 13 Fitness Center Stop by the Fitness & Wellness Center today for a special treat as a way for us to say thank you for using our facility to stay fit and well!

2 Monthly Events (cont.): Project Recycle Monday, March 11- Friday,March 29 Fitness and Wellness Center What is Project Recycle? The addition of recycling bins to the Fitness and Wellness Center! Plus recycling education and an exciting culminating recycled work of art to highlight the amount of waste that accumulates if not recycled. FRIENDLY REMINDER In order to preserve our equipment and for the safety of our residents and Fitness Center members, please bring a clean pair of shoes to change into before you exercise. Snow and salt crystals from outside can be a slipping hazard and can corrode the machines. Thank you! What can you do? Please bring in bottle caps and other recyclable items to receive a ticket for a raffle with exciting prizes! Complete the recycling quizzes every Friday to also be entered. All residents and community members are welcome to participate! Passavant Triathalon Mon, March 4 Sat, March 30 Fitness Center BIG thank you to all who donated items for the Crossroads Homeless Shelter Clothing and Toiletry Drive. Also, thank you so very much to those who baked cookies for our local Police and Fire departments. The generosity and kindness was astounding. During the month of March, Passavant Community will be holding its first ever Triathlon Challenge! Each week, you will be asked to complete as many miles as you can in three different disciplines: rowing, biking and treadmill walking/running. Only exercise completed in the Fitness & Wellness Center will be included. You will keep track of your progress at the front desk. Come and join in the fun! Rowing: March 4 March 9 Biking: March Walking/Running: March Any combination: March

3 St. Patrick s Day Jokes A guy walks into a bar with a lizard on his shoulder. What do you call that? asks the bartender. Tiny, says the guy. Because he s my newt. Q. What do you call a fake Irish Stone? A. A shamrock! DAUGHTER: Mom, I met an Irish boy on St. Patrick s Day. MOM: Oh, really? DAUGHTER: No, O Reilly! Nutrition Corner with Helenkay: Go Green for March! Why You Should Challenge Yourself to Eat More Greens Greens Fight Disease Offer a powerful dose of fiber, and vitamins and minerals, including antioxidants and phytochemicals, which have been shown to lower cholesterol, prevent heart disease, and may help reduce the risk of cancer. The carotenoids in leafy greens, for example, act as antioxidants, slowing free-radical damage. Amp Up Your Weight Loss All veggies offer multiple nutrients for very few calories Boost your brain Greens such as kale, arugula, spinach, and collard may help keep your brain sharp. Promote Skin Health Phytochemicals and antioxidants in green veggies can help protect your skin. The Power of Habits Our habits are made up of little things we do as part of our daily lives, often without noticing or thinking much about them. Our goal this month is to create NEW healthy LIFESTYLE habits. Try incorporating more greens into your diet by making mindful choices that will help form healthy lifestyle habits that last. Keys to making habits stick: Commit to 30 days Start simple Stay committed & consistent Get an accountability partner Do it for YOU Stop by the Fitness Center for a Challenge Calendar to boost your GREENS during March! 10 Simple Ways to Add Greens to Your Diet 1. Add a handful to your smoothie, scrambled egg or soup 2. Sneak it into your favorite sauce recipe 3. Make pesto with spinach or arugula 4. Throw in a cup or two of spinach or kale to your meatloaf or burger recipe 5. Use a lettuce wrap to eat your sandwich or burger 3

4 6. Use smashed/pureed avocado in place of mayonnaise 7. Add fresh herbs to soups, salads, side dishes 8. Have a salad instead of rice or pasta as a side dish 9. Add any green to your favorite stir-fry 10. Add shredded zucchini or finely chopped spinach to the batter of baked goods. Ingredients 2 cups Romaine lettuce, torn into medium sized pieces 1/4 cup chopped red onions 1/4 cup chopped cucumbers 2 ounces feta cheese, crumbled 8 olives (green or black) 1 tablespoon walnuts, toasted 2 tablespoons red wine vinegar 1 teaspoon oregano Combine first 6 ingredients in a medium sized bowl. Add vinegar and toss and top with oregano. WHY I LOVE THIS RECIPE Olives are a great source of healthy fats and red onions contain vitamins and antioxidants. The tangy feta provides protein and calcium, and the cucumbers will fill you up with their high water content. To make it a full meal, throw in some grilled chicken or chickpeas, or top it with a piece of grilled fish. Greek Salad Greek salad is a classic we never get sick of. It s the perfect combination of textures and flavors, with crunchy greens and cucumbers, salty olives and feta it all just mixes together perfectly. And hey, the Greeks know a little something about a good meal. The Mediterranean Diet is considered one of the healthiest styles of eating around, from the ingredients in fresh dishes like this one, to the way in which food is enjoyed. 4

5 Cooked Spinach and Pine Nuts Ingredients 3 pounds spinach 2 teaspoons olive oil 1 tablespoons pine nuts, toasted 1 teaspoon garlic, minced To taste: freshly ground black pepper Directions 1. Wash spinach allowing water to cling to leaves. 2. Heat oil in skillet over medium-high heat. 3. Cook spinach until it wilts in skillet over medium-high heat, about 3 minutes. 4. Add pine nuts, garlic & cook 2 minutes. 5. Season with pepper and serve. WHY I LOVE THIS RECIPE Sautéed spinach (which is one of the most nutrient-dense greens) is a go-to side dish for many healthy eaters. Add garlic and pine nuts, and you immediately take it up two notches. National Nutrition Month is in full swing at the Fitness Center. Stop by and pick up tips on healthy eating such as: 20 Ways to Add More Fruits & Vegetables 19 Healthy Tips for 2019 Eat Right with Less Salt Total Body Diet Smart Shop-Food Labels and more! Take the NNM Fact or Fiction Quiz and enjoy the Word Search or Crossword Puzzle. The Academy of Nutrition & Dietetics celebrates National Nutrition Month during March to bring food habits into focus and promote healthy eating patterns. Here s a few tips to keep in mind this month: Keep it simple. Eating right doesn't have to be complicated. Make some smart swaps to reduce the fat content of your diet while you savor the flavor! Sweeten your desserts with fruit puree or apple sauce instead of sugar Use whole wheat flour instead of white flour in muffins Use sharp, reduced-fat cheese and low-fat milk in your macaroni and cheese Opt for brown rice instead of white rice in your red beans and rice or jambalaya Push the fresh fruit & veggie factor for healthy snacks / plan ahead by making sure they re on your grocery list. Remember to stop by the Bistro on Tuesday, March 19, during the lunch hours when Helenkay will be sharing the limelight with our other Passavant RDs, giving out nutrition tips and food samples as part of the National Nutrition Month festivities. 5

6 Food: A Cultural Culinary History Ancient Judea From Eden to Kosher Laws March 21, 1:15 PM Join us in the Game Room when we explore how the ancient Hebrews defined their relationship to God in terms of what they ate, what was considered clean and unclean, and what they sacrificed to their God. The succession of different dietary codes given to the Hebrews through their history in a certain metaphorical sense replicates actual dietary changes experienced by humans. The Old Testament is a good source of history with stories recounted and interpreted over generations. In this lecture, you will learn about those stories in light of their relevance to food history when we look at the Creation, the Great Flood, Moses & the Seder Plate and other food practices. Stop by the Fitness Center to see all that we have to offer! We have a large variety of classes (both on land and in the pool), pickle ball games, resistance and cardio equipment, personal training, & more! Journey with us to Ancient Judea. Things to Look Forward To! Coming up in April Wii Bowling Passavant s Got Talent Lecture 5 of Food: A Cultural Culinary History 6