Page 4 - April 2013

Tribal Health and Wellness News Lemony Green Beans What are Complex carbohydrates? AQUA Complex carbohydrates are those carbs that AEROBICS are made of three or more sugar molecules Low impact linked together. These carbs are found 5:00 - 6:00 PM Strength. Flexibility. in vegetables, nuts, fruits, seeds and Wednesdays Aerobic Conditioning. grains. They differ from simple carbs, like Water provides at least 12 times greater resistance sugar, that are made of only one or two than air, and in every direction. linked sugar molecules. Complex No matter which way you move, it challenges you. carbohydrates take longer for your body to This is a simple to make and full of favor spring break down than simple ones, which helps OPEN to ALL side dish that your entire family will actually to maintain a steady blood sugar level. COMMUNITY enjoy. MEMBERS Which Foods Are Complex INFO: Cindy Beck Packed full of protein, fber, folic acid and Carbohydrates? 360-709-1810 complex carbohydrates. cbeck@chehalistribe.org Complex carbohydrates should make up a Hands-On Time: 15 minutes large portion of your diet. You should aim Ready In: 15 minutes for roughly half of your daily caloric intake Noon Exercise Program Yield: 4-6 servings to be derived from complex carbohydrates, with over half of these coming from whole Come to a low impact, 30 minute workout Ingredients grains. Starchy carbohydrates include foods 12:15-1245 Mondays, Tuesdays, Thursdays and Fridays in the Youth Center Gym 1 pound green beans such as: 2 tablespoons minced garlic „ Bread Choose which days best ft into your 1/4 cup olive oil workout schedule. Come to any or all Zest of 2 large lemons (yellow part only) „ Cereal sessions. 1/2 cup chopped fresh Italian parsley (optional) „ Rice Each session will include stretching, 1/3 cup lightly packed grated Parmesan „ Pasta strength training and some core work. Salt and pepper to taste „ Corn Directions „ Carrots Wear loose, comfy clothes, barefoot or socks. All equipment and MATS PROVIDED „ Dry beans For crunchy green beans, blanch them in boiling For a class schedule, questions or would like to salted water for 1 minute. For softer beans, aim „ Potatoes register, please contact Cindy Beck at 709-1810 or for 5 minutes. Either way, drain them, plunge cbeck@chehalistribe.org them into ice water, and drain again thoroughly. Additionally, green vegetables contain less Starts Monday, April 8th - Ends Friday, May 31st Transfer them to a bowl. starch and more fber, making them a great choice to fulfll your complex carbohydrate In a small skillet over low heat, sauté the garlic in needs. This includes vegetables such as: Community Walk the olive oil just until fragrant, about 1 minute (do „ Green beans Every third Thursday of the month, the Diabetes not let it brown). Pour the mixture over the green Broccoli Prevention Program has a community walk beans and add the lemon zest, parsley, cheese, and „ in competition with the other tribes Diabetes salt and pepper, tossing everything together. „ Spinach Prevention programs. Any physical activity can count as long as you sign up and do at lease 30 Serve warm or at room temperature. Enjoy!! minutes of physical activity on the day of the walk. Include these healthy choices in your diet, Submitted by: Melissa Grant-Diabetes Prevention and increase you energy levels and health. Sign up sheets in the work out area for those who Recipe courtesy of www.disneyfamily.com chose to be active independently or in the work out center. Raffe for all participants. (drawing will be next day at noon). For more healthy recipes or information about the DPP please contact your local Diabetes Prevention Offces. For additional information, or to sign up in advance please contact: Mary Weber at the Chehalis Tribal Wellness Center 360-273-5504 EXT 1744 or mweber@chehalistribe.org Page 4 chehalistribe.org  greatwolfodge.com  luckyeagle.com  eagleslandinghotel.net