RECIPE

One Pot Steamed Salmon and Basmati Rice

By Amber Arevalos

INGREDIENTS • 3 lbs of wild caught salmon • 3 lbs asparagus • 1/2 cup basmati rice • 3 tbsp low sodium soy sauce • 2 tbsp Mrs. Dash seasoning

INSTRUCTIONS  Place rice in the steam pot.

Add 1 cup of water to cover the rice. Place the steaming basket over the rice pot.  Place the salmon and asparagus in the steaming basket.  Press white rice option and wait for the cooker to beep.  Open cooker and be cautious with the steam that releases.  Place rice on the plate and drizzle with soy sauce. Place fish and asparagus on the plate and season with Mrs. Dash.

Serves 4 Nutrition Facts Energy (calories): 667 kcal Protein: 83.84 g Fat: 20.91 g Carbohydrates: 35.03 g

There are many meals that do not require a lot of ingredients to satisfy our appetites. This easy recipe is nutritious, simple and is only 5 ingredients. It is also considered a one-pot meal! Most of the ingredients all cook in one steam pot together, making this a no-brainer busy weekday meal.

Salmon is loaded with healthy fats, nutrients and protein. The healthy fats found in salmon are omega-3’s, which cannot be produced by our bodies. These fatty acids are beneficial for our heart health and aid in reducing heart disease and the risk of stroke. Wild salmon is leaner but still rich in nutrients compared to farm raised. It is not crucial to have wild caught, but it is the best option if you have the resources.

Asparagus is loaded with vitamins, minerals and antioxidants. This vegetable is low in calories and fat, with beneficial nutrients helping it maintain its spot as one of the healthiest vegetables. Vitamin K can be found in asparagus and is known for its benefits for blood clotting and bone health.

Basmati rice is one of the many varieties of rice found in the market. It is known that brown varieties of rice, such as basmati, are healthier than white varieties. One of the main reasons is because of the high amount of fiber found in basmati. Basmati also has a ton of micronutrients, like folate, selenium and thiamine, which help with numerous functions in our bodies.

THERAPEUTICGardeningTHERAPEUTIC By Juliane Morris

AT ANY AGE, OUTDOOR GARDENING REMAINS A BEST ACTIVITY CHOICE–WHETHER TO PRODUCE DECORATIVE FLOWERS TO ADORN A HOME, PROVIDE EDIBLE INGREDIENTS FOR MEALTIME, OR HELP NATURE’S BEES AND OTHER CREATURES TO THRIVE. GARDENING CONNECTS US WITH OUR NATURAL WORLD AND AWAKENS OUR SENSES.

FOR AGING BODIES, GARDENING’S LIGHT-TO MODERATE-INTENSITY WORKOUT HELPS KEEP CALORIES IN CHECK, AND ASSISTS TO MAINTAIN AND IMPROVE FLEXIBILITY, COORDINATION AND STRENGTH. BY BEING AWARE OF ABILITY AND MAKING ACCOMMODATIONS FOR LIMITATIONS, GARDENING CAN REMAIN THOROUGHLY REWARDING.

PATHWAYS: Consider your pathways to and around the garden area. Are they flat, well-paved and generally safe? Paths that are four or more feet wide allow access to walker and wheelchair maneuvering. Place a comfortable and shaded outdoor bench or chairs along the path. Install low-voltage and solar-powered path lighting to improve pathway visibility.

HEIGHT & ACCESS MATTER:

Raised beds or planters help with planting, watering, feeding, weeding and harvest time, while minimizing excessive straining, bending and reaching. Using garden pots, planted flowers and veggies can be in lighter weight foam-walled or resin containers with lightweight or soil-less mixture, and moved around if locking casters can be incorporated. GROWING CHOICES: Select plants

that can tolerate being left to their own devices so that if you skip a day now and then, the garden’s health and success is not compromised.

GARDENING ADVANCEMENTS:

Explore advancements in vertical gardening where vining plants are encouraged to grow upward with supportive stakes, trellises, fences and cages, which is also helpful during harvest time, and adds more space to limited areas. Irrigation innovations add efficiencies to make gardening efforts more targeted and less time-and labor-intensive. SAFETY MEASURES: Use a safe

sunscreen (including protective SPF lip balm), a broad-brim hat, sunglasses, gardening gloves, sturdy shoes, and insect repellent when needed. Wear lightweight, long-sleeved clothing to help protect against sometimes slower-healing garden scratches and cuts. Work in the morning and evening when the sun is lower and air cooler. Take a filled reusable drinking container outdoors so the thought of having to go indoors to get a drink is not a hindrance to quenching your thirst. MOVEMENT MATTERS: Tighten

the body’s core muscles when lifting and placing down carried items, taking care not to twist. To help prevent injury, bend at the knees and hips. Use a stool rather than kneeling or crouching to do ground-level work. Avoid excessively prolonged repetitive motions and work that strain certain muscle groups or joints. Switch between easier and more rigorous tasks to provide periods of less straining work.

BRING THE GARDEN INDOORS:

Planting a small potted garden on a windowsill or two around the home creates a low maintenance way to continue enjoying living, green, oxygen-gifting and spirit-lifting plant growth. TOOL TIPS: Tool handles can be painted in bright colors or wrapped in colorful tape to make them easier to locate from tool inventory or if dropped. Some tools have thicker handles which are sometimes easier to grip and control, or wrap the handles of existing tools with sliding form-fitting foam tubing.