Healthy Living 20110121

Healthy Living

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January 21, 2011 Section E A special publication of Journal Inc.

Mediterranean diet offers a tasty way to live healthy It’s possible to take your diet to a sunnier, healthier climate.

Medical researchers have long noticed that people who live around the Mediterranean, especially in Spain, France and Greece, have less heart disease even though they don’t necessarily eat a lowfat diet.

The Mediterranean diet, which pulls together the cuisines from countries circling the Mediterranean Sea, is heavy on fruits and vegetables and light on red meat. It incorporates heart-healthy fats that come primarily from plants.

“The Mediterranean diet is more of a lifestyle than a diet,” said Tupelo cardiologist Dr. Barry Bertolet. “It includes daily exercise, usually walking.”

Water is the drink of choice.

There’s also the option for a little wine – no more than 5 ounces for women and 10 ounces for men a day.

The health benefits include a decreased risk of death from heart disease, Bertolet said.

There’s decreased risk of heart

attack and stroke. Diabetes is slower to progress.

“If you have diabetic tendencies, you’re less apt to become diabetic if you’re following a Mediterranean diet,” Bertolet said.

There also appears to be a decreased risk of cancer.

“There’s a lot of advantages,” Bertolet said.

One of the biggest pluses is that people seem to be able to stick with it, Bertolet said.

When the Mediterranean diet is compared to other diets like Atkins or traditional low fat, the weight loss is about the same.

“But it’s sustained weight loss,” with the Mediterranean diet, Bertolet said. People on the other diets were more likely to regain the weight. “Yo-yo dieting has a negative effect on the body.”

The style of eating has earned it kudos from health care heavyweights like the Mayo Clinic and American Heart Association. North Mississippi Medical Center now serves a Mediterranean diet

menu to its heart and diabetic patients.

“In the hospital, we hope to set an example of how you go home,” Bertolet said.

The base of the Mediterranean Diet food pyramid is built on whole grains, vegetables, fruits and legumes. Heart healthy olive oil and canola oil are encouraged. Poultry, fish, seafood and nuts are the preferred sources of protein, but should be eaten in smaller portions. Red meat and sugary sweets are should be occasional treats.

The details

Vegetables and fruit form the heart of the cuisine, along with whole grain breads and nuts.

The focus is on steaming, baking, grilling and sautéing in heart-healthy oils. Fat isn’t restricted, but most of the fats come from plant sources, like heart-healthy canola and olive oils.

“The big thing is meat becomes less important,” especially red meat, Bertolet said.

Fish, chicken and lean cuts of pork are preferred in the Mediterranean diet, but they are typically served in smaller amounts. About 4 ounces – roughly what can fit in the palm of your hand – should be the typical meat serving.

That’s a big change from the typical Mississippi meat serving.

Turn to DIET on Page 5E

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HEALTHY LIVING

PAGE 2E ■ JANUARY 21, 2011

JANUARY 21, 2011 ■ PAGE 3E

Come on in, the water’s fine for a great workout

BY MICHAELA GIBSON MORRIS

Advantage H2O

Daily Journal

You don’t have to wait for the weather to warm up to get in the water.

Water aerobics classes around Northeast Mississippi can help you shape up for warmer weather and beyond. Several communities around Northeast Mississippi have indoor pools available through city recreation programs, and private fitness centers allow water exercise classes to be offered year round.

Water exercises classes offer a great workout that’s accessible to a broad range of fitness levels, said Tippah CounELLIOTT ty Wellness Center director Deena Elliott, who teaches a water class three times a week.

“You control how hard you work,” Elliott said.

The water classes are especially welcoming for those carrying too much weight or who have joint problems, Elliott said.

“The buoyancy effect means less stress and fewer aches and pains,” Elliott said. “It eliminates pressure on the joints and they can move quickly.”

The water provides greater resistance, so just moving arms and legs requires

■ Buoyancy allows people to do exercises that are difficult on land. Ninety percent of your body is buoyant when in the water up to your neck. What would be jarring and pounding on land is a light touch in the water.

Continual resistance pumps up the workout. The water offers 12 to 14 times more resistance than air and impacts every move in the water.

Cooling effects of water translate into less risk of overheating during the workout. Because water disperses heat more efficiently, exercisers stay cooler and more comfortable.

Source: U.S. Water Fitness Association

C. TODD SHERMAN

The 8 a.m. water aerobics class at Tippah County Wellness Center regularly attacks more than 25 exercisers. The ladies say they appreciate the health benefits of the workout and love the social interaction with the rest of the class. more effort in the pool than on land.

“The harder you move, the more resistance,” Elliott said.

Although water exercisers can and often do break a sweat during class, the water surrounding their bodies keeps them cool and comfortable, reducing the risk of overheating.

That means even people who aren’t in great shape can keep going longer and harder than they would in a traditional aerobics class.

“They can move quicker, last longer and reach greater benefits,” Elliott said.

The Tippah County Wellness Center class typically draws about 25 people

and they take over about three quarters of the indoor pool. The class has been a prescription for better health for many of its members.

“About five years ago, my doctor told me to go get in a water aerobics class,” said Jean Holley, 80 of Ripley, who has heart problems. “It’s helped a lot and it’s still helping.”

For other class members, it serves as ongoing physical therapy.

“It’s really kept me mobile,” said class member Peggy Childers, 66, of Ripley,

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HEALTHY LIVING

Aerobics classes offered at NMMC Wellness Centers SCOTT COSTELLO

Special to the Daily Journal

TUPELO – We all know exercising in public can be intimidating.

From feeling self-conscious about your weight to being unsure of which exercise class is right for you, it might seem as if working out alone is the only option.

However, there are many benefits to enrolling in a fitness class. Exercising in a group setting, like one of the classes at a North Mississippi Medical Center Wellness Center, provides the support and encouragement that you don’t get at home. In addition, enrolling in a class gives structure and consistency to your workout routine. You might even feel more apt to push yourself further and set higher goals.

“The benefit of an exercise class is that you get community support during class,” said Jeanie Dale, manager of Pontotoc Wellness Center. “You get camaraderie that you wouldn’t get at home. It’s also very helpful for people who have struggled with workout programs on their own.”

Another benefit of an exercise class is the expertise of the instructors, most of whom are certified by national fitness organizations. “The class instructor can monitor your form and intensity levels, so you can be assured you are not

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doing anything that could injure you,” said Tracy Stebbins, director of the NMMC-West Point Wellness Center.

“Your instructor can also provide you with modifications if you are not quite able to do the high intensity moves. For example, if you don’t yet feel comfortable lying in the floor to do abdominal exercises, your instructor can show you similar exercises that you can do with stability ball instead.”

Any time is a great time to enroll in an exercise class, and finding the right class for you is easy. Here is a roundup of the classes you can enroll in at your local wellness center: ■ Pilates: This style of exercise increases flexibility and strengthens muscles. It uses mat exercises and equipment to tone and strengthen the body. Pilates offers intense core body training using the mat with a stability ball and hand weights.

■ Zumba: This class is all about the combination of fitness and fun. Zumba combines Latin and international music with dance to tone and sculpt the body while burning fat, even if you have two left feet.

■ Arthritis Foundation Exercise Program (AFEP): Specifically designed for people with arthritis, this class is designed to improve certain physical parameters, such as endurance and joint motion.

Take advantage of it

■ North Mississippi Medical Center’s mission is to improve the health of the people of our region. The services provided through NMMC’s Wellness Centers are designed to help promote healthy and active lifestyles. This handy reference guide lists the locations in north Mississippi and northwest Alabama: • Baldwyn Wellness Center 920 North Fourth St., Suite A (662) 365-7873 • The Fitness Station (Eupora) 111 Walnut St. (662) 258-9385 • Hamilton Wellness Center (Ala.) 1418 Military St. S. ■ Sculpt: This class will work on total body shaping utilizing bands, weights and benches.

■ Circuit: This class features various aerobic intervals designed to burn fat.

Training intensity is set by the instructors at the various Wellness Centers.

■ Aerobics: General aerobics classes range from beginner to advanced.

These classes focus on strengthening muscles and improving circulation.

■ T’ai Chi Chih: This practice features a series of 19 movements that improve balance, physical fitness, flexibili-

(205) 921-2997 • Iuka Wellness Center 619 Battleground Drive (662) 423-1980 • Pontotoc Wellness Center 38 West Reynolds St. (662) 489-1335 • Tupelo Wellness Center 1030 S. Madison St. (662) 377-4141 • West Point Wellness Center 851 Medical Center Circle (662) 495-9355 For more information on the services available at these locations, visit www.nmhs.net/wellness_centers.php. ty and stamina.

■ Spin: This high-intensity class that allows each participant to choose his or her own intensity level on a stationary exercise bicycle.

■ Yoga: Yoga incorporates different poses while controlling breathing to improve flexibility, strength and concentration. Different levels are available at various locations.

■ Step: This form of aerobic exercise utilizes an elevated platform (the step) to

Turn to AEROBICS on Page 6E

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HEALTHY LIVING

PAGE 4E ■ JANUARY 21, 2011

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Black Bean Wrap

Continued from Page 2E “I think we need to regroup about how much,” Bertolet said.

Dairy also can be a part of the Mediterranean diet. Lowfat milk, yogurt and cheese work within the diet, although you don’t want to go overboard on the type and amount of cheese.

“The harder the cheese the better,” Bertolet said. Parmesan would be far preferred to Cheese Whiz.

The Mediterranean diet also avoids sweets like cakes, cookies and pies. As a general rule, Bertolet recommends avoiding the white stuff – sugar, regular pasta, rice, potatoes and bread.

Most people find it fairly easy to stick with the Mediterranean diet, Bertolet said.

“I can go out to a restaurant, and can eat Mediterranean very, very easily,” Bertolet said.

At Outback Steakhouse, for example, you could dine on the pumpernickel

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As with any healthy eating plan, Bertolet suggests people give themselves an occasional pass.

“Once a month, have a day off,” Bertolet said, and splurge a little on Mississippi home cooking. “It helps avoid the guilt.”

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2011

JANUARY 21, 2011 ■ PAGE 5E

Aerobics Continued from Page 5E help burn calories and maintain weight.

■ Abs and Buns: Classes are designed specifically to tone abdominals and glutes.

■ Bosu Pump: This high intensity class integrates strength, cardiovascular and core training through a series of intervals, all with a consistent element of balance training thrown in to take it up a notch.

■ Weight Lifting: In this class, participants use free weights to improve strength and muscle tone.

■ Kickboxing: This high-energy class utilizes martial arts and boxing techniques, combined with roping and plyometric movements. Kickboxing works core muscles and provides stress relief.

■ Silver Sneakers: This low-impact class uses chairs, balls, weights and exercise bands. Silver Sneakers is perfect for the person with exercise limitations.

■ Boot Camp: This group exercise class includes cardio and strength interval training in a drill format. No choreography is involved.

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Continued from Page 3E who had a stroke that effected her left side six years ago. “You can do more,” in the water class than in a land-based workout.

When Virginia Thomas, 61, of Ripley retired two years ago, she was on the verge of needing a wheelchair to get around. She started the water aerobics class even though she was frightened of the water and can’t swim.

“For the first month or two, I didn’t let go of the side,” Thomas remembered with a laugh. Now, she’s comfortable in the water and her courage has been rewarded.

“My mobility has improved a lot,” Thomas said. “I don’t walk straight, but I do walk. I hope I’m still doing it at 80.”

Many water classes also have a social aspect in and out of the water.

“We’re like a family,” Childers said.

The basics

Just like traditional aerobics, water classes should incorporate a warm-up, more intense activity to keep a higher heart rate sustained and a cool down.

Many water classes also incorporate strength training with foam weights that add to the water’s resistance.

Just as in traditional aerobics, new exercisers will want to avoid the temptation

■ These facilities around Northeast Mississippi have indoor pools and offer water exercise classes.

• Amory: Gilmore Sports and Wellness Center (662) 256-6127 • Corinth: Corinth Sportsplex, (662) 2874417 • New Albany: Baptist Memorial Healthplex (662) 538-4194 • Ripley: Tippah County Wellness Center (662) 837-7656 • Tupelo: NMMC Wellness Center (662) 377-4141; Rob Leake City Pool (662) 8416440 • Starkville: Wellness Connection of OCH (662) 323-9355

to keep up with the person next to them.

“If you want to be able to last the class, you have to pace yourself,” Elliott said. “If you can’t last the whole class, you’ve worked out too hard, too quick.”

Water shoes are optional, but many participants find they offer welcome traction against the pool floor, Elliott said. Pool shoes run the gamut between simple, inexpensive beach water shoes to more pricey athletic shoes designed especially for the pool.

“Either is fine,” Elliott said.

Like other forms of exercise, once folks get going, they don’t want to stop.

“When you miss it, you feel it,” Holley said.

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HEALTHY LIVING

PAGE 6E ■ JANUARY 21, 2011

JANUARY 21, 2011 ■ PAGE 7E

Becoming physically active

W

hat thoughts come to your mind when you hear the word

“exercise”?

For many people negative connotations are associated with this word … thoughts of aching muscles and taking ibuprofen, as well as images of badly dressed people sweating may instantly pop into your head. For the purpose of this article we will focus on “physical activity” (simply put, moving your body) and try not to mention the other word again.

Becoming physically active and maintaining physical activity is vital to our health.

Aside from the obvious, losing weight and toning muscles, there are many reasons for us to become physically active: It decreases the risk of heart disease, colon cancer and Type II diabetes, helps control blood pressure and blood sugars, keeps bones strong and dense

to fight osteoporosis, helps you sleep soundly, lowers your stress level and keeps you mentally alert, to name a few.

The President’s Council on Physical Fitness and Sports recommends at least 30 minutes a day of moderate activity, five or more days a week or 10,000 steps (5 miles) daily. At first glance these recommendations don’t seem that bad; most of us can handle 30 minutes of activity.

However, it is the consistency, five days or more/week, that usually causes our resolutions to go unmet.

The key to consistency and

Scott FORD

maintaining a physically active lifestyle is to find activities that you enjoy. Activities such as gardening, dancing, swimming, yoga, tennis, raking leaves or riding a bike can be enjoyable and are beneficial to your overall health. It is extremely important to plan ahead and find a convenient time and place to incorporate these “fun” activities into your daily routine.

Another good way to become more active is to establish a walking program. It’s easy – all you need is a good pair of shoes, comfortable clothing and the desire to go – and one of the most healthy forms of activity.

You can easily track your progress by either using a pedometer or by keeping time of how long you walk. A pedometer is an instrument, usually worn on the hip, which records the number of steps you take. They are fairly inex-

pensive, approximately $20$30, and can be found at most sporting goods stores. If you have one you can establish a baseline by keeping a daily log of your steps for a week.

After this you can benchmark by using your highest number of steps taken and use this as your daily goal for the next week. You can then build at the end of each one- to two-week period by adding 500 steps with the long term goal being 10,000 steps (5 miles) day. If you do not have a pedometer use time to set your goals. Begin by trying to walk out your front door for 5 minutes and then turn around and go back home. Try to walk a total of 30 minutes/day and use the “talk test” to determine your pace. A talking pace means your breathing is elevated but you can still carry on a conversation.

Before beginning any new program or increasing your physical activity, it is recommended you consult with your

doctor first. Make sure you are drinking plenty of water before, during and after. Other tips for success and injury prevention are to warm up your muscles with stretching prior to activity and cool down your muscles with stretching and possibly icing after.

Ultimately, the biggest barrier to becoming more active is you and your commitment.

Establish short term goals that are reasonable and obtainable (i.e. commit to complete 30 minutes of activity three days a week) and then increase. Find a walking buddy and surround yourself with others who are supportive of your decision to become more active. Lastly, and literally, take it one step and one day at a time to improve your overall health and fitness in 2011.

Scott Ford is a registered, licensed occupational therapist and director of rehab at Baptist Memorial Hospital-Union County in New Albany.

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HEALTHY LIVING

HEALTHY LIVING

LIVES RENEWED

At any age, exercise is a prescription for good health DEBORAH ROBERTS PUGH Special to the Daily Journal

TUPELO – Though born at less than six pounds each, it wasn’t long before twins Haley and Holly Fike of Ecru began battling their weight.

The 10-year-olds also struggled with a thyroid condition, and Holly’s blood pressure was creeping up to a dangerous level.

“Last September their doctor was considering putting Holly on blood pressure medicine,” said their grandmother and guardian, Joyce Wilson. “He told us the weight had to come off.”

Thankfully, the family found help at Pontotoc Wellness Center.

Although they were too young for a regular membership, their doctor’s prescription for exercise qualified the twins for a medical membership. To begin with, they worked out with personal trainers three times a week for several weeks. They learned to enjoy walking on the inside track, doing cardiovascular exercise and using the weight machines. Their grandmother also participated so that she could take over once

their personal training sessions ended.

The family met with the Wellness Center’s dietitian to improve their eating habits.

“The girls limit their calories to 500 each meal and 100 calories twice a day for snacks. I thought they would have a problem cutting out fast food and junk food,” Wilson said, “but they have done so well.”

Since September 2009, Holly has dropped 46 pounds and Haley has lost 37 – and Wilson is one proud grandmother.

“Before we started at the Wellness Center, the girls would come in from school and sit down in front of the TV,” Wilson said. “Now that they have lost the weight, they love to go outside and play, go swimming and do other activities. They are a lot more active now.”

The family still goes to the Wellness Center at least three days a week, and more if homework allows.

“I bought a treadmill for home so that on days we can’t make it to the

Turn to EXERCISE on Page 9E

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PAGE 8E ■ JANUARY 21, 2011

Exercise Continued from Page 8E Wellness Center, they can at least get on and walk 15 minutes or more a day,” Wilson said.

Wilson said she recently compared last year’s school photos to current photos of the twins, and “they don’t even look like the same girls.” The weight loss offered added benefits for the North Pontotoc Attendance Center fifth-graders. Holly’s blood pressure continues to decrease and Haley’s self-confidence continues to increase. “I’m glad they feel good about themselves,” Wilson said. “I wouldn’t take nothing for them.”

Exercise is medicine

Jeanie Dale, a 30-year fitness industry veteran who currently supervises Pontotoc Wellness Center, says, “The best part of working in the hospital fitness industry is working with doctors, nurses and other health care professionals to improve the health of people in our care.” Dale and other NMMC fitness experts follow the American College of Sports Medicine guidelines in developing individualized exercise regimens for each member.

“Some medications that people need to take to improve their health may cause unpleasant side effects,” Dale says. “The great thing about exercise is that its side effects

COURTESY PHOTOS

Shelia McGee of Baldwyn has dropped 20 pounds and reduced the amount of insulin needed to control her Type II diabetes. are improved aerobic capacity, increased energy, better bone density, more muscle strength, fat loss, an improved feeling of well-being and more.”

An amazing difference

About five years ago, Shelia McGee, 46, of Baldwyn was diagnosed with breast cancer, then type 2 diabetes. McGee underwent a lumpectomy and 36 radiation treatments.

She takes four insulin shots a day plus oral medication for her diabetes.

In October 2009, McGee joined Baldwyn Wellness Center, which happens to be next to Baldwyn Police Department, where she

JANUARY 21, 2011 ■ PAGE 9E

works as a dispatcher and secretary. “I just decided I was going to do something to help me, to benefit my health and make me feel better,” she said.

A fitness instructor designed an exercise regimen specifically for her that includes cardiovascular exercises and weight training. She visits the Wellness Center five days a week for 30 minutes to an hour.

At the same time she started an exercise program, she also starting cutting back on what she eats. Not only has she shed 20 pounds, but she has also lowered her blood pressure and been able to decrease the amount of insulin in each shot she takes.

She also feels better. “Diabetes makes you tired, and I still get tired some,” she said. “But I feel a lot better, and I have a lot more energy. I don’t know why I waited so long to join.”

“Shelia is an example of someone who decided to do this for herself. She has been an inspiration to many of our members who are trying improve their health through a regular exercise program,” said Henry Daniels, a fitness specialist who supervises Baldwyn Wellness Center. “An exercise program isn’t always just about how much weight is lost-it can have a lot of hidden benefits, such as regulating blood sugar in people with diabetes, regulating blood pressure, decreasing stress levels, and improving a person’s general well- being.”

A simple plan

■ Follow these guidelines from the American College of Sports Medicine to meet the basic activity recommendations after consulting your physician: • ADULTS (18-64) • 150 minutes a week of moderate-intensity-, or 75 minutes a week of vigorous-intensity aerobic physical activity.

• Muscle-strengthening activities that involve all major muscle groups on two or more days per week.

• OLDER ADULTS (65+) • Follow the adult guidelines, or be as physically active as possible. Avoid inactivity.

• Exercises that maintain or improve balance if at risk of falling.

■ Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. Examples: brisk walking, ballroom dancing or general gardening.

■ Vigorous-intensity physical activity causes rapid breathing and a substantial increase in heart rate.

Example: jogging.

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©Journal Publishing-11

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HEALTHY LIVING

■ Salmon, catfish and tilapia are easy and tasty dishes to prepare in a healthy diet.

HEALTHY LIVING

Something’s fishy ...

BY GINNA PARSONS Staff writer

TUPELO – We all know we’re supposed to be eating fish at least twice a week – the USDA and dietitians drum that into our heads. But according to a report by researcher The NPD Group, most people consume only about 3 ounces of fish a week, as opposed to the recommended 12 ounces.

Not only is fish a great source of protein and hearthealthy omega-3s, it contains fewer calories and less fat than beef or chicken, so eating it more often can actually help you lose weight.

A 6-ounce serving of cod contains 138 calories and 1.2 fat grams, while a 6-ounce skinless chicken breast has 186 calories and 2.4 fat grams. The same amount of 90 percent

THOMAS WELLS/FILE

Creamy Gruyere and Salmon Pasta combines roasted salmon, a light cream sauce, pasta and green peas. lean ground beef has 294 calories and 18 fat grams.

Of course, if you’re going to fry your fish, all this is moot.

Frying fish takes away all its healthful benefits. But there are other ways to cook fish – baking, broiling, roasting,

grilling, sautéing – that are both delicious and nutritious.

Grilled or broiled salmon is divine in its own right, but break it into chunks and add it to a light creamy pasta dish and it takes on a whole new flavor.

Tilapia, a light white fish, can

DIETING? Try our salad bar!

1101 W. Main • Tupelo 842-3774

be prepared in a myriad of ways, but sautéing it in a little butter and olive oil and drizzling it with a sauce made with chicken broth, lemon juice and capers makes a second helping tempting.

If you think the only way to prepare catfish is to fry it, think again. Sprinkling it with lemon pepper and running it under the broiler renders a tasty entree; marinating it in lemon juice and sprinkling it with cayenne pepper and paprika boosts the flavor.

And for you beef lovers out there, nothing beats grilled yellow-fin tuna. It has the same consistency as a beef steak and can be cooked medium, with a pink center, or well done.

So whether you’re trying to drop a few pounds or simply eat more healthfully, fish is the way to go.

Broiled Catfish

4 catfish fillets Juice of 2 lemons

2 tablespoons butter 1 ⁄2 teaspoon garlic salt 1 teaspoon paprika (more if desired) 1 teaspoon cayenne pepper (more if desired) Marinate fish in lemon juice for 5 to 10 minutes. Set aside.

In a small saucepan, melt butter and add garlic salt. Place marinated fish in a casserole dish or individual gratin dishes. Drizzle butter over fish.

Sprinkle generously with paprika and cayenne pepper. Broil 6 to 8 minutes or until fish is flaky. Serve with steamed green beans and roasted sweet potatoes and onions. Serves 4.

Creamy Gruyere and Salmon Pasta

1 ( 11⁄2-pound) salmon fillet Salt and pepper to taste 1 to 2 teaspoons dried dill weed 8 ounces orecchiette pasta* 1 ⁄4 cup all-purpose flour 1 ⁄2 teaspoon salt 2 cups low-fat milk 11⁄4 cups shredded Gruyere cheese, divided** Turn to FISH on Page 11E

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PAGE 10E ■ JANUARY 21, 2011

JANUARY 21, 2011 ■ PAGE 11E

Fish

sprinkle fish fillets with salt and pepper. Place the flour in a shallow dish. Dredge 2 fillets in flour; shake off excess flour.

Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add 2 fillets to pan; sauté 3 minutes on each side or until fish flakes easily when tested with a fork. Remove fillets from pan and keep warm. Repeat procedure with remaining 2 fillets.

Add broth mixture to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 1⁄2 cup, about 3 minutes. Remove from heat. Stir in 1 tablespoon butter with a whisk. Serve sauce over fillets, which can be served over white rice or linguine. Serves 4.

Continued from Page 10E 1 tablespoon butter 3 garlic coves, minced 2 tablespoons dry white wine 1 ⁄4 teaspoon cayenne pepper 2 cups frozen green peas, thawed Preheat oven to 450 degrees. Season fish with salt and pepper and sprinkle with dill. Place fish on baking pan on a rack in the upper third of the oven and roast salmon until done, about 8 to 10 minutes. Remove skin from salmon and break fish into chunks. Set aside.

Meanwhile, cook pasta according to package directions, omitting salt and fat. Drain well.

Combine flour and salt in a Dutch oven over medium heat. Gradually add milk, stirring constantly with a whisk; bring to a boil. Cook 1 minute or until slightly thick, stirring constantly with a whisk. Remove from heat. Stir in 3⁄4 cup of cheese, stirring until melted.

Heat butter in a small skillet over medium-high heat. Add garlic and sauté 2 to 3 minutes. Stir in wine and pepper and cook 1 minute.

Add pasta, garlic mixture, salmon and peas to cheese mixture in the Dutch oven, tossing well to combine. Spoon pasta into a 9x13-inch baking dish coated with cooking spray; sprinkle evenly with remaining 1⁄2 cup cheese. Reduce oven temperature to 375 and bake pasta for 15 to 20 minutes or until cheese melts and begins to brown.

Serve immediately. Makes 6 generous servings. * Orecchiette pasta is also called “little ears.”

It can be found in some Tupelo grocery stores,

Tuscan-Style Grilled Tuna Steaks

Serve Tilapia with Lemon-Caper Sauce over a bed of rice with a side salad. such as Kroger. If you can’t find it, substitute cavatelli or shells pasta. ** Gruyere has a nutty, slightly sweet flavor.

Substitute Swiss cheese if you wish.

Tilapia with Lemon-Caper Sauce

⁄4 cup less-sodium chicken broth ⁄4 cup fresh lemon juice 1 tablespoon capers, drained 4 teaspoons butter, divided 3

1

THOMAS WELLS/FILE

2 teaspoons vegetable oil, divided 4 tilapia fillets 1 ⁄4 teaspoon salt 1 ⁄4 teaspoon freshly ground black pepper 1 ⁄2 cup all-purpose flour 1 tablespoon butter Combine broth, lemon juice and capers and set aside.

Melt 2 teaspoons butter with 1 teaspoon oil in a large skillet over low heat. While butter melts,

4 yellow-fin tuna steaks, 1-inch thick Coarse salt and freshly ground pepper 3 small sprigs rosemary, leaves stripped from stems and chopped Handful fresh flat-leaf parsley leaves, chopped Zest of 1 lemon 3 cloves garlic, minced Extra virgin olive oil Rinse and pat tuna steaks dry and season with salt and pepper. Combine rosemary, parsley, lemon zest and garlic. Drizzle olive oil over each steak.

Rub herb and garlic mixture into fish, coating pieces evenly on each side. Let stand 10 minutes.

Grill tuna steaks 2 to 3 minutes on each side if you prefer your tuna pink in the center, or 5 minutes each side for well done. Cook steaks over high setting on an indoor electric grill, mediumhigh heat on an outdoor gas grill or 6 inches away from hot, prepared charcoal. Serves 4.

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HEALTHY LIVING

AREA FITNESS FACILITIES ■ Here’s a brief run down of fitness facilities around Northeast Mississippi compiled by the Northeast Mississippi Daily Journal.

All the fitness centers offer staff guidance, and personal training sessions are available at most.

Traditional gyms offer cardio and strength training machines and free weights. Typically, they do not offer aerobics or other group exercise classes.

Hospital-affiliated health centers are usually the largest in the area, offering a wide range of cardio and strength training machines, free weights, indoor walking tracks, exercise classes, nutrition counseling and health-related classes. Several in the area also have indoor pools and offer water aerobics and swim lessons.

Other fitness centers around the area offer a mix of services, giving members access to fitness equipment, classes and other amenities.

TUPELO/LEE COUNTY ■ Anytime Fitness (662) 8441236, East Tupelo, (662) 8441235,West Tupelo, 24-hour access, fitness machines, free weights, classes.

■ Curves, (662) 841-1919, Tupelo, women-only, 30-minute strength and

cardio circuit training program.

■ NMMC Wellness Center, (662) 377-4141, Madison Street, Tupelo, hospital-affiliated center, indoor pool, racquetball, basketball and day spa.

■ Premiere Lady, (662) 842-5239, 24-hour access, women-only, fitness machines, free weights, classes.

■ Pro Fitness and Hard Knox Boxing, (662) 841-0297, 24-hour access, traditional gym, boxing program.

■ SNAP Fitness, (662) 844-7627, Tupelo, (662) 869-3181, Saltillo, 24hour access, fitness machines, free weights.

■ The Yoga Center, (662) 3723233, Tupelo, offers beginner and advanced yoga classes in quiet, meditative atmosphere. Free community yoga class at 10:30 a.m. Saturdays.

ABERDEEN ■ Pioneer Wellness Center, (662) 369-8480, hospital-affiliated center.

AMORY ■ Anytime Fitness, (662) 2576330, Amory, 24-hour access, fitness machines, free weights, classes.

■ Curves, (662) 256-4002, women-only, 30-minute strength and

cardio circuit training program.

■ Gilmore Sports and Wellness Center, (662) 256-6127, hospital-affiliated center, indoor pool.

BALDWYN ■ NMMC Wellness Center, (662) 365-7873, hospital-affiliated center.

BOONEVILLE ■ Curves, (662) 728-6934, women-only, 30-minute strength and cardio circuit training program.

■ Zone Fitness, (662) 720-1065, 24-hour access, cardio and strength machines, free weights.

CORINTH

24-hour access, fitness equipment, free weights, classes.

IUKA ■ NMMC Wellness Center, (662) 423-1980, hospital-affiliated center.

NEW ALBANY ■ Anytime Fitness, (662) 5344009, 24-hour access, fitness machines, free weights.

■ Baptist Healthplex, (662) 5384194, hospital-affiliated center, indoor pool, racquetball courts, basketball.

OXFORD

■ Corinth Sportsplex, (662) 2874417, city-owned center, fitness machines, free weights, classes, indoor pool.

■ Curves, (662) 665-8100, women-only, 30-minute strength and cardio circuit training program.

■ Extreme Fitness, (662) 2860060, 24-hour access, traditional gym.

■ Anytime Fitness, (662) 2592296, 24-hour access, fitness machines, free weights.

■ Baptist Healthplex, (662) 2328788, hospital-affiliated center.

■ Orion Fitness (662) 236-6999, fitness machines, free weights, classes.

■ SNAP Fitness, (662) 259-2256, 24-hour access, fitness machines, free weights.

FULTON

PONTOTOC

■ Power Zone, (662) 862-7523,

■ NMMC Wellness Center, (662)

489-1335, hospital-affiliated center.

RIPLEY ■ Tippah County Wellness Center, (662) 837-7656, hospital-affiliated center, indoor pool.

■ Total Body Gym, (662) 5126060, 24-hour access, fitness machines, free weights, Tae Bo, mixed martial arts classes.

STARKVILLE ■ Anytime Fitness, (662) 5464299, 24-hour access, fitness machines, free weights, classes.

■ Starkville Athletic Club, (662) 323-4455, traditional gym.

■ SNAP Fitness, (662) 323-5611, 24-hour access, fitness machines, free weights.

■ Wellness Connection of OCH, (662) 323-9355, hospital-affiliated center, indoor pool.

WEST POINT ■ Anytime Fitness, (662) 4925877, 24-hour access, fitness machines, free weights, classes.

■ NMMC-West Point Wellness, (662) 495-9355, hospital-affiliated center, racquetball court.

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HEALTHY LIVING

PAGE 12E ■ JANUARY 21, 2011