Summer 2018 Magazine

FUEL UP
The car sitting outside a hom e r uns best when
tuned up, m aintenance check s ar e per for m ed
r outinely, and good quality fuel is in the gas
tank . W e can expect to go gr eat places with
that car. Our bodies also per for m best with
r outine car e and with the r ight am ount of
ener gy. W e fuel our bodies with the foods we
choose to eat.
Foods ar e divided into sim ple categor ies of
pr oteins, car bohydr ates, and fats. Pr oteins
k eep your m uscles str ong. Com m on sour ces
of pr otein ar e m eat, cheese, eggs, and nuts.
Car bohydr ates pr ovide ener gy. These include
vegetables, fr uit, br eads, pastas, beans, and
?sweet desser ts?. Fats help absor ption of
vitam ins. Fats ar e often in the for m of oils, butter s, and anim al fats. A balanced m eal pr ovides
selections fr om all types of food but too m uch of any of these can cause pr oblem s for your health
Fill your 9 inch plate with lean pr otein choices, m ono-unsatur ated fats high in om ega fatty acids,
and vitam in and m iner al r ich car bohydr ates. Sum m er is a gr eat tim e to find nutr ient r ich,
color ful foods in the gar den or at a local far m er ?s m ar k et. Low car bohydr ate foods ar e often
color ful and cr unchy. Be on the watch for new ways to fit low car b selections into your diet. The
r ecipe to follow just m ight fit into your sum m er m eal planning.
SUMMERSHRIMPSALAD
In gr ed i en ts:
1lbs. M edium or Lar ge Shr im p (peeled and deveined)
2 cups Cher r y Tom atoes (halved)
2 Avocado (Peeled and cubed)
2 Cor n Ear s (Ker nels slice off (no need to cook if it is
fr esh sweet cor n. If not, steam for 3 m inutes))
3 oz. Feta Cheese
1/ 4 cup Fr esh Basil
1 tbsp. Balsam ic Vinegar
1 tbsp. Extr a Vir gin Olive Oil
Salt and 1/ 4 tsp. Pepper
BY: PATALLEN, MSN
"W ant to lear n to eat a lot? H er e it is:
eat a little. That way, you will be ar ound
long enough to eat a lot."
In str u cti on s:
1. DO AH EAD OR DELEGATE: Cook and r efr iger ate the shr im p, halve the tom atoes, r em ove the cor n k er nels fr om
the cobs, or fully pr epar e and r efr iger ate the salad (wait to chop and add the avocado until just befor e ser ving.
2.Pan-fr y, steam , or gr ill the shr im p until they ar e pink , 3-4 m inutes. (M eanwhile, war m the r olls, if you ar e ser ving
them ). Com bine all ingr edients except the shr im p into a lar ge bowl. Ser ve the shr im p on top of the salad.
3. FLAVOR BOOST: Add 1/ 4 teaspoon celer y seeds or cum in and 1 tablespoon fr esh lem on or lim e juice to the
salad.
Health Matters | 5