Recipe of the Week: Gingered Short Ribs with "Green" Rice

Prep: 25 minutes

Cook: 8 hours

Yield: 6 yields

Ingredients:

4 medium carrots, chopped

2 medium onions, chopped

3 pounds bone-in beef short ribs

1/2 tsp salt

1/2 tsp pepper

1/2 cup reduced-sodium beef broth

1/3 cup sherry or additional reduced-sodium beef broth

1/4 cup reduced-sodium soy sauce

3 tbsp honey

1 tbsp rice vinegar

1 tbsp minced fresh ginger root

3 garlic cloves, minced

3 cups uncooked instant brown rice

3 green onions, thinly sliced

3 tbsp minced fresh cilantro

2 tbsp chopped pickled jalapenos
3/4 tsp grated lime peel
4 1/2 tsp cornstarch
4 1/2 tsp cold water

Directions:
1.  In a 5-qt. slow cooker, layer the carrots, onions, and ribs; sprinkle with salt and pepper.
2.  In a small bowl combine the broth, sherry, soy sauce, hone, vinegar, ginger, and garlic.  Pour over top.
3.  Cover and cook on low for 8-10 hours or until meat is tender.
4.  Meanwhile, cook the rice according to package directions.  Stir in the green onions, cilantro, jalapenos, and lime peel.
5.  Remove ribs to a serving platter and keep warm. 
6.  Skim fat from cooking juices and transfer to a small sauce pan.  Bring to a boil.  Combine cornstarch and water until smooth.
7.  Gradually stir into the cooking liquid.  Bring to a boil, cook, and stir for 2 minutes until thickened. Serve with ribs and rice.

Nutrition Facts for 1 serving
(6 oz. cooked beef with 1/2 cup sauce and 2/3 cup rice)

444 calories
12 g fat (5 g saturated)
55 mg cholesterol
714 mg sodium
56 g carbohydrate
5 g fiber
24 g protein

Recipe of the Week: Black Bean & Salmon Tostadas

Pickled jalapenos, cilantro, and avocado perk up convenient canned salmon for a quick tostada topping.  Skip store-bought and make your own crispy shells in the oven. Serve with brown rice cooked with diced tomatoes and onions or salsa

Ingredients:

8 6-inch whole wheat tortillas

Canola oil cooking spray

Fresh salmon, grilled, shredded

1 avocado, diced

2 tbsp minced pickled jalapenos, plus 2 tbsp pickling juice from the jar, divided

2 cups coleslaw mix or shredded cabbage

2 tbsp chopped cilantro

1 15-ounce can black beans, rinsed twice
3 tbsp reduced fat or fat-free sour cream
2 tbsp fresh or prepared salsa
2 scallions, chopped
Lime wedges (optional)

Directions:
1. Position racks in upper and lower thirds of the oven; preheat to 375 F.
2. Coat tortillas on both sides with cooking spray. Place on 2 baking sheets.  Bake, turning once, until light brown, 12 to 14 minutes.
3. Combine salmon, avocado, and jalapenos in a bowl. Combine cabbage, cilantro, and the pickling juice in another bowl.  Process black beans, sour cream, salsa, and scallions in a food processor until smooth.  Transfer to a microwave-safe bowl. Cover and microwave on high until hot, about 2 minutes.
4. To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad.  Serve with lime wedges, if desired.

4 servings, 2 tostadas each

Nutrition:
319 calories per serving
11 g fat (2 g saturated, 6 g monounsaturated)
16 mg cholesterol
43 g carbohydrate
16 g protein
12 g fiber
352 mg sodium
670 mg potassium

From: Eating Well: January/February 2010

Weekly Recipe: Chicken Breasts Stuffed with Artichokes, Lemon & Goat Cheese

Ingredients:

2 1/2 tablespoons Italian-seasoned breadcrumbs

2 teaspoons grated lemon rind

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 (6-ounce) jar marinated artichoke hearts, drained and chopped

1 (3-ounce) package herbed goat cheese, softened

4 (6-ounce) skinless, boneless chicken breast halves

Cooking spray

Preparation:

Preheat oven to 375°.

Combine first 6 ingredients; stir well.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/4-inch thickness using a meat mallet or rolling pin. Top each breast half with 2 tablespoons cheese mixture; roll up jelly-roll fashion. Tuck in sides; secure each roll with wooden picks.

Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken to pan, and cook 3 minutes on each side or until browned. Wrap the handle of pan with foil, and bake at 375° for 15 minutes or until chicken is done.

*Side dish suggestions: Brown rice pilaf, Steamed broccoli and carrots, sugar snap peas, baked sweet potatoes, etc.

**Nutritional Information: Calories: 234 Calories from fat: 30% Fat: 7.8g Saturated fat: 3.5g Monounsaturated fat: 1.4g Polyunsaturated fat: 0.5g Protein: 33g Carbohydrate: 7.2g Fiber: 1.5g Cholesterol: 78mg Iron: 1.6mg Sodium: 545mg Calcium: 49mg



Recipe of the Week: Pecan Encrusted Tilapia with Blood Orange Salsa

Prep Time: 15 minutes

Cook Time: 8 minutes

Servings: 2

Ingredients

For the Fish:

2 Tilapia Fillets

1 egg white, beaten

1 cup pecans

1/4 cup unsweetened shredded coconut
1/2 tsp dried parsley
1/2 tsp dried thyme
salt and pepper to taste
2 tbsp coconut oil

For the salsa:

2 blood oranges, peeled and cut in halves
2 clementines, peeled and cut in halves
1/2 jalapeno, seeds removed and finely diced
1/2 small red onion, diced
1/2 lemon, juiced
2 tbsp fresh cilantro, chopped
pinch of salt

Directions
1.  Add your pecans and coconut to a food processor.  Pulse until they turn into almost bread crumbs
2.  Add your seasonings along with a bit of salt and pepper and pulse a few more times to incorporate.
3.  Whisk your egg in a separate, large, flat-bottomed bowl.
4.  Now put your pecan bread crumbs on a plate or any wide dish that will be convenient enough to put your fillets in.
5.  Now heat up a large skillet with a bit of coconut oil.
6.  Dip your tilapia in the egg white then transfer over to your pecan bread crumbs and coat on both sides. 
7.  Add your pecan breaded tilapia directly to your hot skillet.
8.  Cook on both sides for 5-6 minutes, being sure not to burn the crust.  Pecans and coconut can burn easily, so keep a close eye on it.
9.  Now chop up all of your ingredients for your salsa, add to a large bowl, and mix thoroughly.
10.  Once fish is one cooking, top it off with your blood orange salsa.

Injury Report: Rotator Cuff Injuries

The rotator cuff is a common place for injuries to occur.  Surrounding the shoulder is a group of four small muscles that make up the rotator cuff.  The supraspinatus and subscapularis are in the front of the shoulder and the infraspinatus and teres minor are in the back of the shoulder.  These four muscles are used to depress the humerus and stop impingement from happening when elevating the shoulder. 

Schiff states that injuries to the rotator cuff are especially common in men over 65, as well as in athletes with repetitive overhead motions, such as swimming, throwing, and serving in racquet sports.  Tears, tendonitis, and bursitis are possible pain contributors.  In order to reduce the risk of injury, or prevent further injury, proper evaluation is important.

There are many probable causes as to why injuries occur to the rotator cuff, such as over use, throwing at higher velocities, lack of functional range of motion, and lack of proper warm up, Busch states.  According the Schiff, the most likely part of the rotator cuff to get injured is the supraspinatus.  The action connected with this is initiating and aiding the upward movement of the shoulder.  If there is persistent pain in the outside part of the upper arm, and significant difficulty raising the arm, the supraspinatus is likely the culprit.

No matter what the sport or movement, proper conditioning and warm up is vital to help maintain healthy functional movements.  Many people primarily workout the front of their bodies, or are in a forward position with the arms, like being at a desk.  It is important to work the back side of the body equally in order to prevent any imbalances or instability from occurring.  A proper flexibility program is also important to maintain a healthy range of motion.

Sources:

Busch, Andrew “Preventing Injuries in the Overhead Athlete, Part 1” http://www.ptonthenet.com/articles/preventing-arm-injuries-in-overhead-athletes-part-1-3579

Schiff, Brian.  “Save Your Clients’ Shoulders.”  http://www.ptonthenet.com/articles/Save-Your-Clients%e2%80%99-Shoulders-2533

Do you have more questions regarding rotator cuff injuries? Our exercise physiologists would be happy to help you with any questions you have regarding this or any other topic. 

Recipe of the Week!

 Pistachio Pesto Chicken Pasta

Prep time: 20 mins     Cook time: 20 mins

Total time: 40 mins    Serves: 3-4

Ingredients

• 1 medium spaghetti squash, halved, seeds and excess threads removed
• 1/2-2/3lbs chicken, sliced or cubed
• 1 cup pistachios, unsalted and shelled
• 1-1 1/2 cup basil leaves
• 2 garlic cloves
• 1/2-1 cup olive oil
• juice of 1 lemon
• salt and pepper to taste
• handful of sundried tomatoes, sliced, to garnish

Instructions

1. Preheat your oven to 425 degrees.
2. Cut your spaghetti squash in half, lengthwise, use a spoon to scoop out the excess seeds and place open side down on a baking sheet and cook for 20-25 minutes or until spaghetti squash is soft to the touch.
3. While your spaghetti squash cooks, put your pistachios in a food processor and pulse.
4. Then add your garlic cloves and basil and turn food processor on.
5. While food processor is still on, add your olive oil slowly until your pesto becomes your preference of “thickness” and then add your lemon juice.
6. Now heat up a large skillet under medium heat with a couple tablespoons of olive oil in it. Add your chicken to the skillet along with some salt and pepper and cook chicken on both sides until almost cooked through, then add your pesto to the pan.
7. Coat chicken in pesto.
8. When your spaghetti squash is done cooking and has cooled a bit, use a fork to pull the threads out of the spaghetti squash and place directly into your pesto and chicken pan.
9. Combine all together.
10. Add to a bowl, top with some leftover chopped pistachios and sundried tomatoes.

Source: www.paleomg.com



Recipe of the week!

Shrimp and Orzo Salad

Prep/Total Time: 30 min.                    Yield: 16 Servings

Ingredients

1 package (16 ounces) orzo pasta

3/4 pound cooked medium shrimp, peeled, deveined and cut into thirds

1 cup finely chopped green pepper

1 cup finely chopped sweet red pepper

1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and quartered

3/4 cup finely chopped red onion

1/2 cup minced fresh parsley

1/3 cup chopped fresh dill

1/3 cup chopped pimiento-stuffed olives

1/2 cup white wine vinegar

3 garlic cloves, minced

1 teaspoon salt

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon pepper

1/4 cup olive oil

Directions

Cook pasta according to package directions; drain and rinse in cold water. Place in a large bowl; add the shrimp, peppers, artichokes, onion, parsley, dill and olives.

In a small bowl, combine the vinegar, garlic, salt, basil, oregano and pepper. Slowly whisk in oil. Pour over pasta mixture and toss to coat. Refrigerate until serving.

Nutritional Facts- per serving: 3/4 cup equals 179 calories, 5 g fat (1 g saturated fat), 32 mg cholesterol, 297 mg sodium, 25 g carbohydrate, 2 g fiber, 9 g protein.

Thai Turkey Lettuce Wraps

  

Prep: 30 Min
Total: 30 Min
Makes: 12 lettuce wraps

Ingredients

1 1/4lb ground turkey

1/4cup chopped green onions (4 medium)

3 tablespoons chopped fresh cilantro

1 tablespoon chopped fresh mint

2 tablespoons fresh lime juice

2 tablespoons fish sauce

3 tablespoons creamy peanut butter

2 teaspoons garlic and red chile paste

1 teaspoon sugar

½ teaspoon crushed red pepper flakes

1 cup shredded carrots

1/3 cup chopped salted peanuts

12 medium Bibb lettuce leaves, rinsed, patted dry with paper towel

Directions

1. In 10-inch nonstick skillet, cook turkey over medium-high heat, stirring frequently, until thoroughly cooked; drain and return to skillet. Stir in green onions, cilantro, mint, lime juice, fish sauce, peanut butter, chile paste, sugar and red pepper flakes. Cook 3 to 4 minutes longer or until hot.

2. To serve, spoon 2 heaping tablespoons turkey mixture, 2 tablespoons carrots and 1 teaspoon peanuts onto each lettuce leaf; wrap around filling. Serve warm.

Nutrition - per lettuce wrap: Calories 97; Total Fat 4g (sat 1g); Sodium 180mg; Total Carb 7g; Dietary Fiber 3g; Protein 9g

Recipe Makeovers!

Makeover: "Fried" Chicken

Prep Time 20 minutes

Total Time 35 minutes

Yield Serves 4

Ingredients

2 slices whole-wheat bread, dried

1/3 cup walnuts

2 tablespoons Parmesan cheese, freshly grated

Coarse salt and ground pepper

1 large egg white

4 chicken breast halves, boneless and skinless (6 to 8 ounces each)

1 tablespoon grape seed oil

Lemon slices, for serving

Seasonal green salad

Directions

1. Preheat oven to 425 degrees. In a food processor, combine bread, walnuts, and Parmesan; season with salt and pepper. Process until fine breadcrumbs form. Transfer to a shallow bowl. In another shallow bowl, beat egg white until frothy.

2. Season chicken with salt and pepper. Dip each breast into egg white, letting excess drip off, and then into crumb mixture, pressing to adhere.

3. In a large nonstick ovenproof skillet heat oil over medium heat. Add chicken and cook until lightly browned, 1 to 3 minutes. Carefully turn chicken over and put skillet in oven. Bake until chicken is golden brown and cooked through, 8 to 12 minutes.

*Serve chicken with lemon slices and green salad.

Injury report: Plantar Fasciitis

What is Plantar Fasciitis?

* The inflammation of the plantar fascia resulting in pain in the medial aspect of the heel. Most often occurs in active men ages 40 - 70. It is one of the most common orthopedic conditions related to the foot.

What does is feel like?

* Pain most noticeable in the morning during the first few steps, gradually improves throughout the day.

What are the causes?

* Pes planus aka flat foot/fallen arch                                      * Tight hamstrings   
* High arch                                                                                    * Poor mechanics
* Tight Achilles                                                                              * Running up-hill
* Overuse                                                                                       * Heel spur

Treatment (seek Orthopedic physician care for more persistent pain)

* Proper stretching of the Achilles tendon                               * Rest

* Physical therapy                                                                         * Supportive shoe

* Anti-inflammatories                                                                  * Orthotics

* Intermittent use of ice as needed                                           * Night splinting

* Extreme causes may require surgery: Plantar fasciotomy, calcaneal osteophyte excision

Prevention
Daily exercises to keep ankle, Achilles tendon and calf muscle properly stretched. Avoid provocative factors contributing to pain. Anti-inflammatory usage as needed during flare ups.  

Source: PubMed website: http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

Personal Training at Phifer

Have you ever considered using a personal trainer? Our exercise physiologists at Phifer Wellness Center all have at least a 4-year degree in an exercise related field and maintain a national certification through the American College of Sports Medicine.  At Phifer, we pride ourselves on the excellence of our personal training program.  Our clients undergo a brief evaluation before starting where they are assessed for level of physical fitness and undergo a static and dynamic movement assessment.  The static and dynamic movement assessment is designed to help our exercise physiologists evaluate posture and joint movement to determine how to best prescribe an exercise program specific to the individual.  This corrective exercise plan is incorporated into each personal training session to help improve function and performance.  Phifer offers a variety of personal training packages, and our exercise physiologists are open for appointments during all operating hours.  Do you want to try personal training but aren’t sure if it is quite the thing for you? Sign up for a 3-session introductory package for $90 and try it out1  We hope to see you soon! If you have any questions regarding personal training, or any of the other services Phifer Wellness Center provides, please contact our front desk at (828) 580-6600.

Want more information on our Personal Training Pricing? Click the link below to see a full pricing menu:

https://docs.google.com/open?id=0B1iUcOvsIwUwV3Y3MHQ0dHdaWjA

Recipe of the Week: Tandoori Chicken Burgers

Ingredients:
Burgers

• 1 1/2 pounds ground ghicken breast
• 4 green onions
• 3 tbsp grated fresh ginger
• 2 tbsp lemon juice
• 1 tbsp paprika
• 2 tsp cumin
• 1/2 tsp ground cardamon
• 1/4 tsp cayenne pepper
• salt and pepper to taste
• Naan bread or whole wheat small pita rounds
• cucumber
• cilantro
• red onion, thinly sliced

Yogurt Sauce

• 1 small container fat free plain Greek yogurt
• 1 tbsp fresh mint, chopped
• 2 tsp cumin
• 1 tbsp fresh lemon juice
• salt and pepper

Directions:
1. Put the chicken and all of the spices in a bowl and mix well.  Form into 4 patties
2. Mix yogurt sauce in a small bowl. Set aside.
3. Slice the cucumbers, red onions, and chop cilantro.
4. Cook the Tandoori Chicken Burgers on a preheated grill of medium to medium-high heat.  Grill for approximately 3 minutes on each side.  Throw the Naan bread or pita rounds on the grill during the last few minutes of cooking.
5. Place burgers on bread and top te burgers with a few sliced cucumbers, red onion, and a generous handful of cilantro. Finish with a dollop of the yogurt sauce.
6. Serve with baked sweet potato wedges or a side salad and enjoy!

Recipe of the Week: Banana Blueberry Almond Pancakes

Ingredients:

• 1 cup almond flour
• 1/2 cup unsweetened applesauce
• 1 tbsp coconut flour
• 2 eggs
• 1/4 cup water (use soda water for slightly fluffier pancakes)
• 1/4 tsp sea salt
• 1/4 tsp ground nutmeg
• Coconut or olive oil
• Pint of fresh blueberries
• 1-2 bananas mashed

Directions:

1. Combine almond flour, applesauce,coconut flour, eggs, water, nutmeg, and sea salt in a bowl, and combine completely with a fork. The batter will appear a little thicker than normal mix. Add in mashed bananas.

2. Heat a non-stick frying pan over medium low heat with 1 tsp coconut or olive oil.

3. Drop 1/4 cup of batter onto the pan once it is fully heated. Spread out batter slightly, if desired.

4. Flip like a normal pancake when the bubbles start showing up on the top.  Cook for another minute or two.

5. Add more oil to the an if needed and repeat with remaining batter.

6. Top with fresh berries and/or bananas.

Recipe of the Week: Turkey Spinach Feta Burgers with Greek Sauce

Burgers

Ingredients:

1 - 1.5 lb package of 93% lean ground turkey

1/2 cup chopped spinach

1 tbsp olive oil

1 cup red or Vidalia onion, diced

2 gloves garlic, minced

3.5 ounces of crumbled feta cheese

1 tbsp Mrs.Dash Grilled Steak Seasoning

1 tbsp fresh oregano, chopped

Makes: approximately 6 burgers

Directions:

1. Saute onion and garlic in oil until translucent, cool. 

2. Transfer to a bowl with spinach, oregano, feta cheese, steak seasoning, nad ground turkey.  MIx well.

3. Form into 6 patties, grill or cook on stove.

Topping

Ingredients:

1/2 cup plain lowfat greek yogurt
1 cup diced cucumbers
1 tsp fresh mint, chopped
1 tbsp lemon juice

Directions: Mix and drizzle on top of burgers

Serve with a sweet potato or omit the bun and add a small side salad with avocado!

Nutrition Info:
Servings per recipe: 6
Calories per serving: 280.1
Total fat: 11.3 g
Cholesterol: 66.7 mg
Sodium: 424.9 mg
Total Carbohydrate: 4.6 g
Dietary Fiber: 1.6 g
Protein: 23.4 g

(Nutritional information estimated without the bun)

Recipe of the Week: Sensational Smoothies!

Strawberry Banana & Flax Smoothie

Ingredients:

• 1/2 medium banana
• 1/2 cup frozen unsweetened strawberries
• 1 1/2 cups skim milk or light soy milk
• 2 tbsp ground flax seed

Makes: 1 serving

Directions: Blend all ingredients together in a blender or food processor

Apricot Smoothie

Ingredients:

• 3/4 cup calcium and  vitamin D fortified soy milk
• 4 canned apricot halves (packed in juice)
• 2 tbsp orange juice concentrate
• 2 tbsp toasted wheat germ
• 1/2 cup your choice of nuts
• 1 banana

Makes: 1 serving

Directions: Blend all ingredients together in a blender or food processor


Honeydew-Kiwifruit Smoothie

Ingredients:

• 2 cups cubed honeydew
• 1 small Granny Smith apple, peeled, cored, and cut up
• 1 kiwifruit, peeled and cut up
• 2 tbsp sugar or stevia
• 1 tbsp lemon juice
• 1 cup ice cubes
• Honeydew and/or kiwifruit slices

Makes: 3 servings

Directions: In a blender container, combine honeydew, apple, kiwifruit, sugar/stevia, and lemon juice.  Cover and blend until smooth.  Add ice cubes; cover and blend until cubes are crushed and mixture is slushy.  Garnish with additional honeydew and/or kiwifruit slices, if desired.

How to Pack the Perfect Picnic!

Picnics are a great way to spend time together with your family and friends! However, traditional picnic fare of fried chicken, potato salad, chips, and dips are not conducive to a healthy eating plan.  You can still enjoy a picnic with some healthy modifications.  Here are some suggestions:

• Fresh, Crisp Produce:  Go raw!  Summer picnics occur at the height of the fresh produce season.  The more colorful produce you add to your menu, the healthier the meal.  Get your picnics off to a "fruitful" start by packing your cooler with a wide variety of colorful fruits.  If they are in season, there is nothing quite like a juicy watermelon to finish a meal.  Sliced apples, berries, and dried fruit like raisins and dried apricots are perfect travel snacks, without the mess of fruits you have to peel.  Pack a nutritional punch by filling your cooler with colorful vegetables, which will provide your family picnic with antioxidants and vital vitamins and minerals.  Try baby carrots, slices of celery, cucumbers, peppers, cerry tomatoes, and broccoli- all perfect for dipping! Pack low-fat or fat-free dressings for a fun and nutritious snack.
• Hearty Whole Grains: Refined breads, rolls, and starchy pasta salads can pile on lots of calories and little fiber.  Chose whole grain products like 100% whole wheat rolls or whole wheat pita bread for an added boost of fiber and nutritional value without sacrificing taste.  Bring along whole wheat tortillas--kids love the fun shape of a rolled up sandwich.  Turkey and veggies, and reduced fat peanut better and jelly are all great options for fillings.  Another kid tip-- use a potato chip bag clip to keep the healthy fillings from falling out!
• Chips and Dip: Greasy fried potato chips with onion dip is loaded with saturated and trans fats.  Instead, help your heart and cholesterol by switching to baked chips, like Stacy's Pita Chips or Tostidos Scoops, and pair them with a nutritious dip, such as hummus, salsa, fat-free bean dip or low-fat yogurt with herbs and spices.  Your kids will love all the dipping!
• Protein: There are so many delicious ways to pack healthy protein into your picnic basket.  Take slices of lean chicken and turkey and sop them on a salad or sandwich for a delicious healthy meal.  Try to avoid prepackaged deli meats, as the sodium content is usually high.  Nuts can also boost your protein and fiber intake when sprinkled onto salads.  But note to self:  watch your portions because although they are high in healthy fat, the calories can quickly add up.
• The Best Beverages: It's so easy to become dehydrated without even knowing it, especially when you are outdoors playing in the sun, hiking, or tanning.  Kids are especially prone to losing fluids, and often don't want to interrupt their fun to drink.  Beat the heat with plenty of ice water, sparkling water, unsweetened iced tea, and an assortment of low-calorie beverages.  You can freeze water bottles the night before and use as cold packs to keep food and drinks cold.
• Different Salads: Resist the temptation to load your picnic basket with high-calorie salads that are mixed with mayonnaise.  Mayonnaise-based salads are providing you with artery-clogging fats.  Instead, opt for low-fat or fat-free mayo and split it with non-fat yogurts, which will save you loads of calories and fat, and give you an added perk of protein.
• After Lunch, Get Up and Move:  Whether you're soaking up the sun on the beach or enjoying the relaxing air in the park, there are so many activities to do to get your heart pumping!  Searching for sea shells, pitching tents, climbing, and hiking are all fantastic nature filled activities, providing good exercise without feeling like a workout.  Depending on what location you pick, there are many fun, vigorous activities you can find.

Recipe of the Week: Grapefruit and Avocado Salad with Seared Salmon

Ingredients:

• 1 large grapefruit
• 2 large bunces arugula, stems removed (10 cups)
• 1 ripe avocado, pitted and sliced
• 2 tbsp fresh lemon juice
• 2 tbsp olive oil
• 1/2 tsp kosher salt, divided
• 1/2 tsp freshly ground black pepper, divided
• Cooking spray
• 3 (5-oz) wild salmon fillets (skin on)
• 1/4 cup toasted walnuts, roughly chopped

Prep Time: 10 minutes
Cook Time: 7 minutes
Yield: Makes 4 servings (serving size = 2 1/2 cups salad and 3 oz salmon)

Preparation
1. Peel and segment grapefruit with a sharp knife on a cutting board; reserve juice in a bowl. Toss grapefruit segments and juices with arugula and avocado; divide salad among 4 serving plates.  In a small bowl, whisk together lemon juice, olive oil, and 1/4 tsp each salt and pepper.
2. Sprinkle remaining salt and pepper over both sides of salmon.  Coat a large nonstick skillet with cooking spray; heat over medium-high heat.  Add fish (skin side down) to skillet, and cook until skin is golden and fish releases easily from the pan (about 4 minutes).  Using a spatula, gently flip fish and cook about 3 minutes more.  Break Each fillet into four pieces; top salads with 3 pieces fish.  Drizzle salads with reserved dressing; sprinkle with walnuts.

Nutritional Information:
Calories per serving: 360
Fat per serving: 23.9 g
Saturated Fat per Serving: 3.2 g
Monounsaturated Fat per serving: 11.5 g
Polyunsaturated Fat per serving: 7.3 g
Protein per serving: 25 g
Fiber per serving: 5 g
Iron per serving: 2 mg
Sodium per serving: 309 mg
Calcium per serving: 148 mg

Source: Health Magazine

First Ever Phifer Family Fun Day on April 12th!

Spring Break is here! Do you have an activity planned that the whole family can enjoy? Phifer is here to help! On Thursday, April 12, PWC will be offering its first ever Family Fun Day! This two part event features activities the whole family can enjoy.

From 11 am - 1 pm, drop off your children for field day activities including swimming, dodge ball, relays, and much more. Then, come back later from 5 pm - 7 pm to participate in activities for the entire family! These activities include pool basketball, scooter soccer, wallyball, and more.  The cost to participate is $5 per person, but the entire family can participate for just $15! Sign up by Wednesday, April 11 at the front desk and join the fun!