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between the
Flames
Coming Holidays 2012
Presenting
John Wall directed by
Rodney Grey
between the
Flames in theaters december 21
Medical Letter 6548 Graphic Drive Tinley Park, IL 63254
M Ms. Molly Kiemel 1840 Wallington Dr New Lenox, IL 60451
Eating Healthy on a Budget When you’re on a tight budget, the thought of preparing tasty, healthy meals on a regular basis can seem daunting. Not only is it easy to get sucked in by grocery merchandising tricks, but it’s also normal for most of us to fall into a mealtime rut, eating the same foods over and over. But you’re in control of your kitchen—and if you cook smart, you can enjoy the first-class meals you deserve. You can save money and still have quality. If you’ve been using cost as an excuse to eat junk, you can kiss that excuse goodbye! With a little organization and creativity, you can have the proverbial champagne when cooking on a beer budget. To start, here is some quick review of basic tips of healthy eating: • Limit your intake of junk food and alcohol • Drink lots of water (at least 8 cups a day) • Limit salty and sugary foods • Avoid eating many foods that are high in saturated fats • Make “variety” the watchword of your eating Don’t be afraid to surf the internet for recipes that use specific ingredients (plug the ingredient in as a keyword of your search), since you can often get good buys on breads, meats, and other items marked for quick sale before they go bad. Stock your fridge and cupboards with items that are quick and easy to cook (yet kind to your wallet): • Beans and lentils, whether canned or dried, make nutritious, hearty soups, and can be a main course with the addition of fresh vegetables or rice. • Brown Rice is a great addition to leftover meat and veggies. Although brown rice is slightly more expensive than white, the nutritional payoff is well worth it. Another inexpensive, easy-to-fix grain, millet, is best when bought fresh. Simply rinse it off and toast it before using it in recipes. • Fresh vegetables and fruit should be bought at least once or twice each week, preferably in season, to ensure optimal taste and nutrition. You can also rely on canned/frozen varieties as handy additions to last-minute meals. Veggies make great stir-fries and vegetable patties, while fruit is good for a quick nutritious snack.
Finally, a few more helpful hints that can help you successfully save a little green: • When cooking a big meal, make extra to freeze, or use later in the week for lunches or quick suppers. Double recipes, then freeze half. • Buying in bulk is almost always cheaper; you can freeze perishable items (such as meat, milk, and even bread) in smaller portions to use as needed. It’s always a good idea to buy non-perishable items in bulk (canned foods, dried beans and grains, etc.). • Look high and low (literally) to find the less expensive generic or store brands on grocery shelves, often very similar to higher-priced brand names though packaged under different labels. Stores deliberately place the highest-priced brand-name items at eye level, but if you compare the cost per unit, you’ll be able to figure out the most cost-effective purchase. • Limit your dining out, especially when it comes to fast food, since you’ll find yourself spending unnecessarily on items that are high in fat, salt, and calories, which short-change you in the nutrition department.▪
Healthy Living
MK Monthly Medical
The Advantages of Eatting Healthy Food page 2
Recipe of the Month page 3
Eating Healthy for Kids page 3
Eating Healthy on a Budget page 4
• 52 % of Americans believed doing their taxes was easier than figuring out how to eat healthy. • Data from the U.S. Dept. of Agriculture found that in 2012 the average American consumed nearly one ton of food. That’s 1,996 lbs of food a year. • The 2012 study also revealed some other interesting numbers. Americans ate: ° 632 lbs. of dairy products – 31.4 lbs of that is cheese. 415.4 lbs of vegetables. ° The most popular choices are corn and potatoes. 29 lbs of those veggies are french fries. 273 lbs of fruit. Mostly ° apples and oranges. ° 183.6 lbs of meat and poultry. 60.4 lbs is chicken, 62.4 lbs is beef, and 16.1 lbs is fish/shellfish. 141.6 lbs of sweeteners, ° and 53 gallons of soda. • 20% of all American meals are eaten in the car. • At least 1 in 4 people eat some type of fast food every day. • Americans consume 31% more packaged food than fresh food. • Healthiness of the food we eat decreases by 1.7% for every hour that passes in the day.
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Eating Habits
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American
e g a s t n o a f v
The A d
11 Facts about
Healthy Food Managing Your Weight Weight control is a common reason that you might consider eating healthily. Although following a balanced diet can help you lose weight or maintain a healthy weight, this is only one benefit. Those who follow a healthy, well-balanced diet reduce their risk of chronic diseases, such as diabetes, heart disease and cancer. Aim to consume a diet rich in fruits, vegetables, whole grains and unsaturated fats. Use fruit, vegetables, lean protein and whole grains to replace highfat, high-calorie foods. Staying within your required calorie range is vital for achieving and maintaining a healthy weight. The longer you are satiated, the less likely you are to exceed your ideal calorie range.
Decreased Risk of Heart Disease Regularly consuming high-fat foods can increase your cholesterol and triglyceride levels, which can cause plaque to buildup in your arteries. Over time, this can lead to heart attack, or stroke. Eating a moderate amount of healthful fats such as those found in olive oil, avocados, fish, nuts and seeds helps protect your heart Decreased Cancer Risk Fruits and vegetables are loaded with antioxidants, which are substances that seek and neutralize potentially damaging cells called free radicals. As they seek out and steal electrons from healthy cells, they can cause damage. Antioxidants neutralize free radicals by donating one of their electrons, turning the free radical into a stable molecule.
of the Month
Recipe
Grilled Chicken Tenders with Cilantro Pesto Ingredients • ¼ cup lime juice • ¼ cup reduced-sodium soy sauce • 1 tablespoon canola oil • 1 teaspoon chili powder • 1 pound chicken tenders • 2 cups loosely packed fresh cilantro leaves (1-2 bunches) • 2 scallions, sliced • 2 tablespoons toasted sesame seeds (see Cook Tips) Cooking Instructions Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour. Preheat grill to medium-high. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth. Oil the grill rack (see Cook Tips). Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.▪
Eating Healthy for Kids
Food is fun, says MyPyramid for Kids. For kids, eating healthy means finding the right balance between good foods and not so good foods. Educating kids about proper nutrition is the first step in putting them on the right path. Some fun nutrition facts can help kids make good choices most of the time.
Breakfast is Important
Kids who eat breakfast do better in school because they are better behaved and perform better, the American Dietetic Association explains. They also have an easier time maintaining a healthy weight. Some parents may struggle with getting their kids to eat in the morning, but breakfast can be quick and painless. Some simple yet nutritious breakfast options include whole-grain cereal and low-fat milk, a peanut butter and jelly sandwich, or whole-grain toaster waffles with fresh fruit.
Healthy Bones Means More Than Just Milk
Milk and milk products are high in calcium, which is important for strong bones, says MyPyramid for Kids. Milk isn’t the only source of calcium, it is also found in soy milk and fortified juices, says the Vegetarian Resource group. Some vegetables, such as broccoli and chinese cabbage, also contain calcium.
Eat a Rainbow
Fruits and vegetables come in a variety of different colors. These colors represent different nutritional components, such as beta carotene in carrots and the anthocyanins in strawberries. MyPyramid for Kids recommends kids eat more vegetables. Kids should try to eat a different colored fruit and vegetable every day and make it goal to eat a rainbow of colors each week.
SOUP & SALAD Minestrone or Zuppa Del Giorno (Soup of the Day) Home-made from fresh ingredients.
Cup $3.75 – Bowl $4
SPAR
wines o
Caesar Salad
$8
Domain Batasio
Farfalle Pasta Salad
$9
WHI
Crisp romaine lettuce with parmesan, mustard, olive oil, garlic, lemon juice, croutons.
Grilled chicken breast, arugula, sun-dried tomatoes, roasted garlic, and balsamic vinaigrette.
wines o
Grilled Shrimp & Mixed Green Salad
$9
Char-Crusted Steak & Mixed Green Salad
$9
Red & yellow peppers, fresh mango, and a mango vinaigrette. Plum tomatoes, cucumber, red onion, gorgonzola cheese, cinnamon pecans, and balsamic vinaigrette.
Crab Cake Salad
Made with bibb lettuce, fresh mozzarella, pine nuts, marinated artichoke hearts and mushrooms; with olive oil, garlic, and lemon dressing.
Calamari Salad
Tender calamari with tomato, olives, radishes, green onion, celery hearts, olive oil, garlic, and lemon juice.
$10
$9
Chatea William White H Rodney Frisk P Dolce a Morasc Maso C Cantina
RED
wines o
Louis M William Don M Dancin Edna V Grayso McWill Lavern Johnny Da Vin Bramos Remo F Cantele Block N Mirasso
Tomato & Mozzarella Salad
$8
Bruschetta
$6
Scampi
$9
Baked Oysters Rockefeller
$8
Crab Cake
$7
Fried Calamari
$8
Stuffed Portabella Mushroom
$7
WHI
Grilled Polenta & Italian Sausage
$7
William Frei Br
Fried Artichoke Hearts
$7
RED
Sausage & Peppers
$8
Shrimp Pizza
$8
Fresh mozzarella and sliced tomato with portabella mushroom, roasted red peppers, pesto, olive oil and balsamic vinegar.
Toasted Italian bread topped with fresh tomato, basil, garlic, and olive oil. Sautéed shrimp with mushrooms, artichoke hearts, black olives, garlic and butter. On the half-shell with creamed spinach, garlic, and white wine.
Giovanni’s own with fresh mango sauce and lime. Hand-breaded and served with cocktail sauce.
Stuffed with fontina cheese, plum tomato, and prosciutto ham. With goat cheese and marinara.
Served with spinach, garlic & parmesan cream sauce. Our hand rolled Italian sausage sautéed with fresh bell peppers and topped with marinara sauce. With black olives, roasted red peppers, fresh tomato, and spicy marinara on an eight-inch crust.
Baked Garlic Loaf
$3.50
C
Damila Riondo Ruffino Ruffino Freedo Trinita Modus Villa Ce Chatea Tenute
WINE SELECTION
RKLING WINES
offered from richest to lightest
Glass/Bottle
ne Chandon Brut (California) split .......................................................... $8/$48 olo Moscato D’Asti (Italy)............................................................................$7/$24
ITE WINES
offered from richest to lightest
au St. Jean Chardonnay (California)......................................................... $8/$30 m Hill Chardonnay (California)..................................................................$7/$26 Haven Sauvignon Blanc (New Zealand) ................................................. $8/$30 y Strong Sauvingon Blanc (California) .....................................................$7/$26 Prickly Riesling (Australia) ......................................................................... $8/$30 and Gabana (Italy) .......................................................................................$8/$40 co Balsamic (Italy) ......................................................................................$12/$60 Canali Pinot Grigio (Italy) .......................................................................... $8/$30 a La Vis “Dipinti” Pinot Grigio (Italy) ......................................................$7/$26
D WINES
offered from richest to lightest
Martini Cabernet Sauvignon(California) ................................................. $8/$30 m Hill Cabernet Sauvignon (California) ...................................................$7/$26 Miguel Gascon Malbec (Argentina) ............................................................ $8/$30 ng Bull Zinfandel (California) .....................................................................$7/$26 Valley Merlot (California) ............................................................................$7/$26 on Cellars Merlot (California) .................................................................... $8/$30 liams Hanwood Estate Shiraz (Australia) ...............................................$7/$26 n and Shirley (California) ............................................................................ $9/$40 y June (California) ........................................................................................$7/$26 nci Chianti (Tuscany, Italy) ......................................................................... $8/$30 sia Chianti Classico (Italy)........................................................................ $9/$34 Farina Ripasso De Valpolicella (Italy) ..................................................... $9/$34 e Primitivo (Italy) .........................................................................................$7/$26 Nine Pinot Noir (California) ...................................................................... $8/$30 ou Pinot Noir (California) .........................................................................$7/$26
CELLAR WINE SELECTION
ITE WINE
A tavola non si invecchia. At the table with good friends and family you do not become old.
Bottle
m Hill Reserve Chardonnay (Napa)................................................................ $40 rothers Chardonnay (Russian River) ..............................................................$35
D WINE
ano Barolo (Italy) ............................................................................................... $80 o Amarone (Italy) ................................................................................................$65 o Ducale Gold Chianti Classico Riserva (Italy) ............................................ $85 o Ducale Chianti Classico Riserva (Italy) ...................................................... $48 om Ride (California)........................................................................................... $62 as Mysterium (California) ................................................................................. $36 s Super Tuscan Ruffino (Tuscany) .................................................................. $48 erna Chianti Classico Riserva (Italy) ............................................................. $48 au Simard Bordeaux (France) .......................................................................... $48 e Silvio Nardi Brunello Di Montalcino (Tuscany) ...................................... $100
535 North Michigan Ave, Chicago, IL Call us: (312) 555-9534
Visit us: www.ciboevino.com
Bruschetta
APPETIZERS
Served with
$6.50
Carpaccio di Salmone
Thinly sliced fresh salmon, served with arugula.
$9.50
Gnocchi
$14.
$14.
Hand-made potato dumplings with meat sauce.
Mozzarella Caprese
$12.95
Manicotti
Prosciutto di Parma & Melone
$11.00
Lasagna $14. Layers of pasta, meat, cheese, and mushrooms baked with meat and béchamel
Antipasto Italiano
$12.95
Cannelloni $14. Crepe-like pasta filled with ground veal, ham, chicken, spinach, and parmesan ch
Prosciutto de Parma & Mozzarella
$12.50
Bresaola Arugula & Parmigiano
$13.50
Cozze fresche alla Marinara
$14.50
Fiori di zucca alla romana
$14.95
Burrata con prosciutto di Parma
$16.50
Fresh mozzarella, tomato and basil.
Parma ham served with Cantalupe melon. Fresh mozzarella, salame, coppa and black olives. Parma ham served with Buffalo mozzarella.
Thinly sliced cured beef, served with arugula and parmigiano.
Fresh mussels marinara.
Pumpkin flowers with mozzarella and anchovies. Imported buffalo mozzarella with Parma ham.
Linguine Primavera $14. Fresh vegetables sautéed in olive oil and garlic tossed with linguine cheese and parmesan cheese. Fettuccine Alfredo
$ Parmesan cheese, butter and cream sauce with your choice of egg or spinach pa
E
Lightly breaded and served in white wine sauce.
Served with fries.
$8.75 Giovanni’s Burger Grilled to your specifications with lettuce, tomato, onion and your choice of cheese.
Roast Beef or Italian Beef
$7.50 Roast Beef in natural au jus or Italian Beef in red sauce. Served on a French roll with your choice of hot or mild peppers.
Italian Sausage
$7.50 Served on a French roll with red sauce topped with melted mozzarella and your choice of hot or mild peppers. $8.95
Pizza sausage flattened and baked with pizza sauce and served on Vienna bread.
PIZZA
Veal Scallopine Toscana $ Thinly sliced with mushrooms, scallions, a light brown sauce and a touch of mari Veal Parmigiana
Chicken Vesuvio
$14 Served on the bone sautéed in olive oil, garlic, rosemary and white wine with roa
potatoes and peas.
Chicken Alfredo
$15.
Grilled Chicken Breast
$15.
With fettuccine pasta in alfredo sauce.
Marinated & served with grilled zucchini, asparagus, red peppers, and radicchio wood-burning grill. Served in shiitake mushroom, fresh tomato, and Marsala wine sauce.
10” Small
12” Medium
14” Large
$6.95
$8.95
$10.95
Thick Crust
$8.25
$10.25
$12.25
$10.75
$12.75
$14.75
$1.35
$1.55
$1.95
$
Breaded cutlet with tomato sauce, parmesan, and melted mozzarella.
Roasted Duck Half
Thin Crust Deep Dish
Eggplant Parmigiana $14. Thinly sliced breaded eggplant baked with tomato sauce, mozzarella cheese and parmesan cheeses.
Served with a house salad or a cup of soup Veal Scallopine Piccata $
SANDWICHES
The Front Street
Crepe-like pasta filled with ricotta and parmesan cheeses.
Tiramisu
$19.
D
Espresso & rum-soaked lady fingers layered with zabione and mascarpone chee
Flourless Chocolate Soufflé Cake
Each Additional Ingredient Ingredients
Sausage, Pepperoni, Mushroom, Onion, Green Pepper, Olives, Spinach, Primavera Vegetables, Tomato, or any of your favorite fresh ingredients
Served with crème anglaise and raspberry sauces.
Chocolate Grand Marnier Mousse Cake Giovanni’s own flourless cake layered with Grand Marnier mousse, covered in chocolate served with crème anglaise and raspberry sauces.
Crème Brulee
Baked custard topped with caramelized sugar.
A tavola non si invecchia. At the table with good friends and family you do not become old.
PASTA
a house salad or a cup of soup. .50 Seafood Risotto
.50
.50 sauces.
.50 heese.
.50 d
.50
$15 asta.
$19 Italian Arborio rice with shrimp, scallops, asparagus, shiitake mushroom, red peppers, butter and cheese.
Shrimp Marinara
Sautéed shrimp served over capellini in marinara sauce.
$19
Meat Ravioli
$14.50
Linguine with Toscano-Style Beans
$13.50
Linguine & White Clam Sauce
$15.25
Linguine & Red Clam Sauce
$15.25
Hand-made and served with choice of meat, marinara, or tomato sauce. Assorted beans with linguine, olive oil, and lentil puree.
Fresh clams sautéed with olive oil, garlic, and wine. Sautéed with a touch of marinara.
Spaghetti or Penne
$12.95 served with hand-made meatball or Italian Sausage and choice of meat, marinara, or tomato sauce .
ENTRÉES
and (unless noted) a side choice of potato, vegetable, or pasta. 16 ounce N.Y. Strip Steak
$22
Bone-in, aged for 21 days and prepared on our wood-burning grill.
$27
$22 inara.
8 ounce Filet Mignon
$28
$22
12 ounce N.Y. Strip Steak
$25
4.75 asted
Grilled Pork Medallions $18.50 Served in Madeira wine sauce with olive oil whipped potato and grilled vegetables.
Prepared on our wood-burning grill and served in natural au jus.
Sautéed with Barolo wine, mushrooms, and green peppercorns.
Scampi
$19.95
Grilled Swordfish
$18.75
Lake Perch
$18.50
Lake Superior Whitefish
$17.95
.95
Sautéed in garlic, lemon, thyme, and butter.
.95
From the wood burning grill and served in lemon butter sauce.
from our
.50
Sautéed with thyme and lemon butter. Broiled and served with primavera vegetables in lemon butter.
DESSERTS
$6 ese. $6
Cannoli
$5.25 Crisp pastry shell filled with sweetened ricotta cheese with chocolate chips then dipped in nuts.
Bread Pudding
Served warm with crème anglaise and whiskey sauce.
$6
$6
$6
Panna Cotta
$6 Chilled espresso & chocolate flavored cooked cream topped with chocolate ganache.
Ice cream or Sorbet
Ask your server for available flavors.
$3.75
535 North Michigan Ave, Chicago, IL Call us: (312) 555-9534
Visit us: www.ciboevino.com
Chicago’s
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ILLINOIS MILE AFTER MAGNIFICENT MILE
Chicago’s 26 miles of lakefront and beaches are free and open to residents and visitors alike. In fact, they were foremost in Daniel Burham’s plan to make Chicago’s lakefront and beaches always open and unobstructed for the public to enjoy. And to this day, you can see that his vision is still alive and well, from the joggers and volleyball players to the swimmers and sail boaters who take to the lakefront every day. Of course, admission is free.
For more information visit http://www.enjoyillinois.com
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PEAKS and ROCKS C RO
On Top of the World
ROCKY MOUNTAIN NATIONAL PARK, COLORADO 2013 Digital Photography
On Top of the World
ROCKY MOUNTAIN NATIONAL PARK, COLORADO 2013 Digital Photography
On Top of the World
PIKES PEAK, COLORADO 2013 Digital Photography
Emma Henley. Illinois Institute of Art 2013.
Hannah Henley. Illinois Institute of Art 2013.