Ketchup, mustard, and mayo are all condiments that get billing for condiments to add to your foods. However, I wanted to share my favorite homemade salsa recipe with all of you in this blog post as it offers a fresh, healthy alternative to these more traditional condiments. This particular salsa goes well with chicken burritos, burgers, enchiladas, a side with organic blue chips and baked fish, or you can add it to a taco. Another way to eat it is with your salads. With no fat and distinct taste to the palate, it can really spice up any salad in any season. It is loaded with antioxidants and can add a great deal of aesthetics with vibrant reds and greens to any dish. Perhaps the best aspect of the salsa is the fact that it is economically friendly as it can generally be prepared for $5.00-$10.00 with up to 20 servings being common.  

Here is the recipe:

Ingredients:

2 cans stewed tomatoes

6 stalks green onions thinly sliced

2 serrano peppers finely chopped

½ green pepper finely chopped

Cilantro to taste—generally ½ cup provides a distinguished cilantro taste (chopped)

1 Lime

Directions:

Put first 5 ingredients into food processor. Cut lime in half and squeeze juice onto mixture. Pulse or chop further until desired chunkiness achieved. Cover in a bowl with plastic wrap and leave it settle for at least 2 hours to let the mixture absorb flavors within itself. 

Really “Fast” Food

When many people hear the words “fast food” they often think about McDonalds, Hardees, Subway, Pizza Hut, and Kentucky Fried Chicken.  Quarter pounders,  500 calorie subs, and stuffed crust pizzas dance through their heads with salivation not far behind.  However, when I think of fast foods, I think of venison, trout and bluegills (sunfish), and even bison on some occasions.

Wild game, whether it be something that you procure on your own or food that you purchase from a retailer, can be some of the healthiest nutrition choices you make that your body is naturally designed to use for fuel.  Venison (deer meat) for instance, is an exceptional meat that is often revered for its protein. While it is true that 110 out of 175 calories come from protein in a 3-3.5 ounce serving, many consumers do not realize that venison also has significant amounts of Omega-3 fatty acids. Omega-3 fatty acids are associated with numerous health benefits such as helping reduce inflammation from arthritis, decreasing depressive symptoms, and improving overall mental skills and capacity.

Like venison, fish have similar nutritional values as they are high in Omega-3 fatty acids as well as protein content. Trout are freshwater fish with notable sources of Omega-3 fatty acids, but catfish, carp, and salmon should also be given consideration as they also contain high levels. As far as protein content goes, a  4 ounce serving of bluegill (sunfish) has about 100 calories, 25 of which will be from protein.   With minimal fat and high protein make up, a bluegill feeding would be a perfect post-workout snack.

Lastly, I want to discuss bison as a potential “fast” food choice. While culling the natural herd is done to ensure that the healthiest animals carry on the population, bison meat is also domestically grown and processed, making it widely available to consumers. Bison meat contains about the same amount of protein as beef (about 28 grams per 3-3.5 ounce serving), but it has about 1/8 of the fat in beef for the same serving size. It is about half the calories as beef, and bison meat contains high amounts of Vitamin B-12 which helps maintain the digestive and nervous system.

Venison, fish, and bison are just a few of the potential wild game food that you can choose as part of your eating habits. Ducks, geese, grouse, pheasant, rabbit, and even beavers (as well as many others depending on your location) are all viable foods that have high nutrient values. Whether you procure the wild game yourself or you purchase it, these nutrition decisions can help you improve your overall health and wellness.

So, get out enjoy some “fast” food!

Mark Maule

Health and Wellness Instructor

                You stand by the side of a slowly moving stream as it meanders over a set of ripples established by the rocks in the riverbed. The bald eagle soars above as it calls to its mate as they attempt to teach their eaglet how to catch fish to eat. A river otter swims by as it curiously bobs its head up and down in wonder of what you are doing in its home. You smell the freshly cut alfalfa and feel the gentle breeze brush across your face. You are the only person on the entire stream, almost as if it is your own piece of wellness in the moment that is meant just for you. This visualization is just a taste of what a basic fly fishing experience can include should you choose to give it a try.

One of the most important pieces to wellness that I encourage others to consider is to progressively seek out new ways to develop their mind-body-spirit connections. Fly fishing is one activity that can arguably improve all three areas of health simultaneously.

                Fly fishing is a form of fishing that involves the use of a rod and reel combination that allows the fisherperson to imitate specific prey items to lure fish into biting. The premise of this form of fishing is to observe insects in- and outside of the water and then cast a similar-looking hand-crafted fly to catch the desired species. Many people associate fly fishing to trout, thanks in large part to A River Runs Through It, where trout fishing is a main component in the character’s lives.   However, it is possible to catch fish ranging in size from a farm pond bluegill to sharks while fly fishing.

                While it is always a terrific feeling to come home with a limit of trout after having an experience similar to what was explained in the opening paragraph, it is not the fish that draws me to fly fishing, but instead it is the process. The process involves a significant connection of mind, body, and spirit while feeling as though you are part of something much bigger. Your wellness too, can stem from maintaining a sense of complete tranquility that leads to a humbling interaction with nature and all of its wonders while fly fishing.

Mark Maule

Health and Wellness Instructor

By: Renee Gosselin, MS MBA RD

With May right around the corner,  I have had an increase in questions about gluten free products and the meal plans in general. Gluten free continues to be the main treatment for Celiac disease. Celiac disease is an autoimmune disease where gluten triggers an immune response in the small intestine.  Gluten and gluten byproducts must not be eaten and individuals must be very aware of possible cross contamination. 

Ingredients that should be avoided include but are not limited are:

At times, people may assume that if you are gluten free you cannot have many of your favorite baked goods. However, there are many different recipes that can provide excellent alternatives for the traditionally made baked products.  Here is one of my favorites that a small portion can be eaten when eating those once in a while treats that utilizes garbanzo beans 

Garbanzo Bean Chocolate cake

*** make sure to check all of the labels of any ingredients to make sure there are no additives that have gluten/gluten byproducts  in them

4 eggs

1  - 19 oz can garbanzo beans – drain and rinsed

½ cups semisweet chocolate chips (I like to use 80% or more dark chocolate and I just chop it up into smaller pieces)

¾ cup white sugar

½ teaspoon baking powder

½ cup fresh raspberries