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Finding Balance With Great Bones, Issue #003 -- teaser here
September 12, 2014

You are invited to join us for this month’s Community Health Education Forum. This topic is:

Doctor Erica Zelfan ND is our presenter this month. She is fun to listen to and has a great way of involving the whole Audience into her discussions. This will be a very informative and fun presentation. We would love to have you Join us.


Osteoporosis Information

Osteoporosis is called the silent disease. Why is that? Simply stated, we do not know we have it until a bone is broken. Then the doctor starts to look for reasons that a fracture happened. After 50 years of age weak bones are often the cause. Take a moment to think about the people you know. You can probably name someone in your family, or where you work that has been diagnosed with this diease. We commonly think of it as a woman’s disease. Read More ….

Exercise Corner!

I want to do a push-up!

Doing a push-up involves a lot of muscles including your arms, shoulders and chest. It is one of many exercises that transfer to everyday life and being strong for functional movements throughout the day. I was asked this week if we could make a client stronger so they could do a standard push-up. Absolutely! We can work up to just about any goal you may have (within reason). For doing push-ups, we’ll start with the chest press exercise on the bioDensity machine. While the bioDensity builds strength in the location where you are the strongest, those strength gains will also transfer to the entire range of movement for that muscle group. Then we can do exercises on the Power Plate machine to isolate the muscles you would use during a push-up. Tricep dips, chest press exercises with the resistance bands, push-ups from your knees and holding a static push-up position. All of these exercises will strengthen the muscles necessary to complete a traditional push-up. So talk to your trainer and set a goal for any activity that would be easier if you were stronger!


Crockpot Ground Turkey & Lentil Soup

Lentils are a versatile, budget-friendly and healthy addition to many dinner recipes. A half-cup of cooked lentils contains over 9 grams of protein and a jaw-dropping 8 grams of dietary fiber. Lentils are also a good source of iron and an excellent source of folate.

CROCKPOT GROUND TURKEY & LENTIL SOUP

Freshly squeezed lemon juice adds a bright note to this toothsome and hearty winter soup, perfect for a weeknight supper with a hunk of crusty bread. It freezes beautifully—you can keep individual portions in the freezer for healthy weekday lunches.

Makes: 6 servings, 1 2/3 cups each

Ingredients

• 1 1/2 cups French green or brown lentils, sorted and rinsed

• 4 cups chicken broth

• 4 cups cold water

• 1 tablespoon extra-virgin olive oil

• 3 large carrots, chopped

• 1 medium red onion, chopped

• 3/4 teaspoon salt

• 1/4 teaspoon freshly ground pepper, plus more to taste • 4 cloves garlic, minced

• 1 1/2 teaspoons ground cumin

• 1 lb. ground turkey (or if you’d like a little more flavor use mild or hot turkey Italian sausage)

• 1 bunch rainbow or red chard, large stems discarded, leaves roughly chopped

• 3 tablespoons lemon juice

Preparation

1. Heat oil in a large skillet over medium heat. Add carrots, onion, salt and pepper. Cook, stirring occasionally, until the vegetables begin to brown, about 15 minutes. Add garlic and cumin and cook, stirring constantly, for 30 seconds or more. Remove from heat and pour vegetables into crockpot.

2. Brown ground turkey in skillet. When cooked through pour into crockpot and stir with vegetables to combine.

3. Pour lentils, broth and water into crockpot. Stir to combine. Cook on low for 7 to 8 hours, or on high 4 to 6 hours until the lentils are tender, but not mushy (brown lentils take a little longer than green).

4. Just before serving, stir chard into the pot. Cover and simmer until the chard has wilted, about 5 minutes. Stir in the lemon juice, and enjoy!

Tips & Notes

• Make Ahead Tip: Store in an airtight container in the freezer for up to 1 month.

• Tip: French green lentils are firmer than brown lentils and cook more quickly. They can be found in natural-foods stores and some supermarkets.


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