L I V E W E L L, W O R K W E L L

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1 I N S I D E T H I S I S S U E H O W T O C U T S A L T A N D A D D F L A V O R H O W T O C U T S A L T A N D A D D F L A V O R ( C O N T I N U E D ) H E A L T H Y R E C I P E 1 2 C A L E N D A R 3 E V E N T 4 S C H E D U L E W A L K W I T H A 5 D O C S C H E D U L E F L I E R S 6 F L I E R S 7 It s no secret: Americans consume too much salt. The average person gets more than 3,400 milligrams (mg) of sodium per day. That s about 50 percent more than the recommended limit. Just how much is too much? The American Diabetes Association recommends that people with diabetes aim to have 2,300 mg sodium or less per day. If you have high blood pressure, your health care provider may recommend even less. Cutting back on sodium isn t always easy, but it protects your heart and blood vessels and helps control blood pressure. Most of the sodium we consume is added to foods during food processing and preparation, before we even reach for the salt shaker. By cooking more meals you control how much sodium you add and can make smart swaps to include flavorful ingredients. Flavor vegetables with vinegars. Marinate vegetables or toss them with balsamic vinegar and olive oil when roasting or grilling. Keep lemons on hand. You might be surprised how much a squeeze of fresh lemon can brighten the flavor of vegetables, broiled fish, rice or pasta. Add lime juice to Mexican or Spanish dishes. Serve tacos or rice and beans with a lime wedge and squeeze just before eating. Wellness Committee Rose Ray Jami Rogers Samuel Brady Amanda Cook Tiffany Dunkley Cendy Espinoza Veronica Gentry Susan Gottschalk Marty Lawrence Samantha Martinez Mary McFarland Jennifer Palmer Tracy Pethick John Ragland Claudia Rodriguez Ashley Taylor Natalie Valle Jenny Wells Experiment with salt-free blends. Try salt or sodium free lemon pepper or mesquite seasoning on chicken or kabobs. Sprinkle on fresh herbs. Add herbs to salads, pasta or rice dishes to add flavor instead of adding salt or condiments. Continued on Page 2

2 P A G E 2 Add savory flavors to chicken, meat and beans. Try onion, garlic, capers, olives, sage, vinegar or lemon zest. Try sweetness. Instead of savory, go for sweet flavors in dishes like oatmeal, stews, beans or curries. Ingredients like cinnamon, ginger, nutmeg, cloves, allspice, vanilla extract or orange zest add sweetness to recipes without added sugar. Spice it up. Heat up chili, sauces, meats and soups with spicy flavors and less salt. Black pepper, cayenne pepper, chili poser, cumin or crushed red pepper will do the trick. Make salads, dressings, sauces or grains with citrus. Fresh lemons, oranges or their zest are an excellent pairing with herbs and spices like basil, cilantro, dill, ginger, oregano, parsley or rosemary. Lightly toast unsalted nuts. A tablespoon of chopped, toasted almonds or walnuts adds a rich flavor from healthy fats to pilafs, salads and vegetable sides. Roasted Asparagus Salad Ingredients: 8 medium asparagus spears, trimmed and patted very dry 1 Tbsp. chopped walnuts 2 tsp. light balsamic vinaigrette Coarsely ground pepper to taste Instructions: 1. Preheat oven to 425 degrees F. Line a baking sheet with aluminum foil. Lightly spray with cooking spray. 2. Arrange the asparagus in a single layer on the baking sheet. Sprinkle the walnuts around the asparagus. Lightly spray the asparagus with cooking spray. Roll back and forth to coat. 3. Roast for 5 minutes. Using tongs, turn the asparagus over gently. Roast for 4 minutes or until the walnuts begin to brown. Transfer to a plate. 4. Spoon the vinaigrette over the asparagus and walnuts. Roll back and forth to coat. Sprinkle with the pepper. Let stand for 10 minutes so the flavors blend. Cook s Tip: Be sure to dry the asparagus thoroughly before cooking or it will not brown properly. Serves 2 (serving size: 4 spears)

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4 PAGE 4 Fit To A "T" Event Schedule 8:00 a.m. 12:00 p.m. City U CPR Class 02/23/2016 Noon Family Trout Fishing Woldert Park a.m. UT Health Diabetes Ed Class Exercise 02/23/ a.m. UT Health Diabetes Ed Class Foot Care 02/23/ a.m. Fit City Day in the Park Woldert Park 02/27/ a.m. UT Health Diabetes Ed Class Meal Planning 03/02/ :30 a.m. UT Health Diabetes Ed Class Goal Setting 03/02/ a.m. FRESH 15 03/05/2016 Tyler Parks and Recreation On-Going Classes and Programs: American Karate Classes: Glass Recreation Center, Tues., 6:30 to 7:30 p.m. (beginner) Clogging Classes: Tyler Senior Center, Tues., 11:30 a.m. to 12:30 p.m. 50 Plus Pickle Ball: Glass Recreation Center, Tues. and Thurs., 9 a.m. to 1 p.m. Line Dance Classes: Tyler Senior Center, Tues. and Thurs., 12:30 p.m. to 2:30 p.m. Step Aerobics: Glass Recreation Center, Mon. and Thurs., 6:30 p.m. to 7:30 p.m. Zumba Classes: Glass Recreation Center, Mon. 7:30 p.m. to 8:30 p.m., Wed. 6:30 p.m. to 7:30 p.m. and Sat. 9:00 a.m. to 10:00 a.m. For other classes and fun activities, please visit the City of Tyler s website:

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6 PAGE 6 Join HealthFirst April 30! WHO: Health First presents PRICE: $70.00 minus $25 paid by Health First! $45.00 WHAT: the inaugural Diva Du, a women-only duathlon, and we invite all HealthFirst plan members and clients to join the fun! The Diva Du will be a beginner-level race of 1.5 mile run, 10 mile bike ride, and 1.5 mile run. Think triathlon, except you don't have to wear a swimsuit. WHEN: April 30 WHERE: at Kiepersol Estates Winery THREE OFFERS FROM HEALTHFIRST: Reduced-price registration: HealthFirst will pay $25 toward the race registration of any Health First plan participant! Visit itri365.com and enter the code HealthFirst when you register.

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