2 SUNDAY, JUNE 23, 2013
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Neb.’s fitness heroes go on tour Tomasevicz, Larson to visit North Platte as part of LiveWell By ANDREW BOTTRELL abottrell@nptelegraph.com
Two former Huskers, who are also former Olympians, will be bring their talents to North Platte on June 25 during the LiveWell Tour. Jordan Larson, a former Husker volleyball player and a 2012 member of the United States Olympic volleyball team, and Curt Tomasevicz, a former Husker football player and track star and an Olympic Courtesy photos gold medalist in bobsledding, will each conduct youth clinics at the Former Husker volleyball player Jordan Larson, left, and former Husker and Olympic bobsledder Curt Tomasevicz will appear in North Platte on June 25 as part event. The clinics will start at 3 p.m. on of the LiveWell Tour. June 25. To register, go to www.cornhuskerstategames.com/ olympic_athletic_clinics. To be guaranteed to get a free T-shirt, registrations must have been received by Thursday, June 20. Walk ups will also be accepted to the clinics. Both of the athletes will focus on good fitness as well as teach kids skills that are associated with their sports. Tomasevicz, a former football player and track athlete for the Huskers, said he will focus on sprint technique, agility and quickness. “[LiveWell] is a great way to get kids excited about sports,” he said, “to do something during the summertime when they aren’t involved in school sports.” Larson said she will focus on different volleyball techniques that she has learned in her experiences with the Lady Huskers and with the U.S. Olympic team. “I have learned a lot of new techniques,” she said. “I’m excited to bring that back and get kids active. Nowadays it’s hard to get people out.” Both athletes come from small Nebraska communities and are excited to get back to their roots. “As soon as I graduated, I went
straight to the national team,” Larson said. “I really haven’t been back in Nebraska the last four years. It’s so important to be able to connect with our fans. I’m from here, and I just love being from Nebraska, and what that means.” “Anybody in Nebraska, no matter where they are from, can grow up and be an athlete and reach any type of dream they wish for,” Tomasevicz added. The two athletes are both graduates of small Nebraska high schools, each graduating with a class of 25 students. Tomasevicz grew up in Shelby and was on the Husker football and track and field teams from 2000-03. After he finished playing, he continued his education, earning a master’s degree in electrical engineering. During that time, he said he continued to live an active life, working out in the Husker weight room. In 2004, he met Amanda Morley in the weight room. Morley was a hammer thrower for the Husker’s who ran bobsled for Canada after finishing her collegiate career. “When I met her, it really got my attention. I flew up to Calgary Canada where the U.S. National Team was training and it went well,” he said. Tomasevicz won a gold medal as a member of the U.S. four-man bobsled team in 2010 in Vancouver. He has also been a part of three goldmedal efforts at the World Championships: 2009 in Lake Placid, 2012 in Lake Placid and 2013 in St. Moritz. He has six other silver and bronze finishes at the World Championships. “It’s a pretty small club. It’s a handful of Olympians that were born [in Nebraska]. It’s a cool honor to be in that club. After the 2010 Olympics, I think I went to 60 or 70 schools and did a number of talks and had a great time talking to people who helped me get to the Olympics.” Larson’s path to the Olympics was always as a volleyball player. Story continued on next page
LIVE WELL 2013
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“Anybody in Nebraska, no matter where they are from, can grow up and be an athlete and reach any type of dream they wish for.”
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— CURT TOMASEVICZ, FORMER HUSKER FOOTBALL PLAYER AND TRACK STAR, AND OLYMPIC GOLD MEDALIST IN BOBSLEDDING
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“I looked up to so many Huskers and how much of an impact they had on me. Now, I have the opportunity to do that for other kids. It’s such an honor.”
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— JORDAN LARSON, FORMER HUSKER VOLLEYBALL PLAYER AND 2012 MEMBER OF THE UNITED STATES OLYMPIC VOLLEYBALL TEAM Growing up in Hooper, she graduated from Logan View High School and was the Nebraska Gatorade High School Player of the Year in 2004. “I started playing when I was 8 and sat down with my parents at 12 and set three goals. I wanted to start as a freshman, I wanted to play at the University [of Nebraska] and I wanted to be an Olympian,” she said. Larson was a contributor for the Huskers right away, being named the Big 12 Freshman of the Year in 2005. She followed that up by being named Big 12 Player of
the Year in 2008. Larson first joined the U.S. women’s national team in 2009, and was part of the team that won silver medal at the 2012 Olympics. Larson attributes much of her success to participating in summer camps throughout Nebraska, and from looking up to the Huskers who came before her. “I looked up to so many Huskers and how much of an impact they had on me. Now, I have the opportunity to do that for other kids. It’s such an honor. I’ve always dreamed of being in that position,” she said.
SUNDAY, JUNE 23, 2013
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LiveWell Tour forum will address health care reform Event to be held at 1 p.m. June 25, open to small business owners, more By HEATHER JOHNSON hjohnson@nptelegraph.com
Those with questions about the Affordable Care Act might find the insight they’re looking for during the LiveWell Nebraska Tour. A forum regarding the issue is planned from noon to 1 p.m. on June 25 at the North Platte Community College south campus, 601 W. State Farm Road. “Small business owners, like everyone, have a lot of questions about the health care law,” said Ward Haessler, manager of small group sales for Blue Cross and Blue Shield of Nebraska. “There’s a lot of confusion and uncertainty. Many don’t know where to begin.” He said the goal of the forum is to help the owners of small companies understand the parts of the law that will have the greatest impact on their business. “Major changes are
coming later this year and in 2014, and we want to help small businesses be prepared,” Haessler said. “Health insurance is changing, and all businesses will be affected in one way or another. We want to take this opportunity to provide clarity of the law and direction.” The forum is open to small business owners with two to 50 employees. Haessler said it’s limited to that group because they have a different set of regulations to follow than larger companies. The topics covered will include: n Taxes and fees — The ACA imposes many taxes and fees to support the
law, including a $63 per enrollee fee on all employer groups. n Marketplace — Beginning Oct. 1, small businesses will have an opportunity to go to the Marketplace to shop and buy plans for their employees. n Essential Health Benefits — The ACA requires all health insurance plans to include 10 categories of what are referred to as essential health benefits. Haessler said a question-and-answer session will be included in the forum. The presentation is free and open to the public. Lunch will be provided. According to Haessler, there is no limit to how many can attend, but RSVPs should be sent by emailing anna.sobota @nebraskablue.com.
More information about health care reform is available at www.nebraskablue.com/healthcare-reform/brokers/your-guide
4 SUNDAY, JUNE 23, 2013
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Carrying a torch for fitness in Neb. By DIANE WETZEL dwetzel@nptelegraph.com
The 2013 Cornhusker State Games Torch Run will take place in conjunction with the second annual LiveWellNebraska community tour. The torch will arrive in North Platte on Tuesday, June 25, at North Platte Community College. “The torch run will start in McCook early that morning,” said Pat Hagedorn, director of communication and development for the Cornhusker State Games. “We will run right up Highway 83 Telegraph file photo with a variety of runTorch runners arrive at the North Platte Recreation Center in June 2012. This year, ners from different communities.” the torch run will depart McCook on June 25 and later arrive in North Platte.
For 28 years, the Torch Run has been the primary promotional vehicle for the Cornhusker State Games, he said. This year, rather than the four-week, border-toborder relay, the run will consist of seven legs in seven days following the LiveWell tour stops. Nebraska is among the 44 states in the country that have sport festivals to promote active healthy lifestyles. “Our torch run started with the state game movement,” Hagedorn said. “We have tried to pattern the games after the Olympics, including an opening
ceremony. The torch run fits right in with that.” There are still some spots available for the McCook to North Platte leg of the run, he said. The torch’s arrival in the communities on the LiveWell tour will be a highlight of the event, which features health screenings, wellness award presentations and National Guard presentations. In North Platte, the run is sponsored by the Nebraska Army National Guard and Nebraska Air National Guard. The LiveWell tour is sponsored by Story continued on next page
Blue Cross and Blue Shield of Nebraska and the Omaha World-Herald. Kristina Smith, of North Platte, has participated in the torch run for 20 years. “It was something I did when I was little,” she said. “I played soccer and my parents coached the team. My dad got us involved in the torch run and the Cornhusker State Games. It had such an impact on us kids. It was awesome and I loved it when I was younger. I remember it as one of my best experiences as a child.” Today Smith coaches the North Platte Predators traveling soccer team. Last year, the team participated in the torch run and had such a good time that they are doing it again this year. They will carry the
torch into North Platte. As a manager at the Walmart Distribution Center, Smith has also recruited her co-workers to participate. “We did a safety challenge, and when the department went without an accident for a month, they ended up running a mile,” she said. Smith has been a great advocate and recruiter for the event, Hagadorn said. “This year, we have gotten her soccer team to the Cornhusker State Games and they will cover last 10 miles into North Platte,” he said. “It’s so cool to see the passion she has for what she does.” To learn more about the Cornhusker State Games and the torch run, go to www.cornhusker stategames.com
Telegraph file photo
Torch run ceremony participants enjoy a free Crossfit class at the North Platte Recreation Center in June 2012.
Families living healthy in pursuit of big prizes Telegraph staff reports Get summer off to a healthy start with a
fun six-week challenge designed to educate and motivate families to adopt healthier lifestyles together. Earn one of a dozen family adventures or thousands of prizes for the kids by track-
ing healthy behaviors and recording family progress online. Simple, but important, daily activities like meals together (with the TV off), a family walk or bikeride, healthy mealplanning/grocery shopping and family reading time all earn points toward the ma-
jor prize drawings. Better still, adults and kids alike will live well. Each family registered will receive up to four free T-shirts. The challenge runs through July 14. To register, visit the LiveWell site online at www.livewellfamilychallenge.com.
6 SUNDAY, JUNE 23, 2013
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THE NORTH PLATTE TELEGRAPH
Fresh, tasty, healthy Yummy quinoa takes turn for a wholesome dish By SARA MOULTON The Associated Press
Though everyone seems to have a different way of spelling tabbouleh — toubouleh? tabouli? — more and more people do seem to agree that this delicious Middle Eastern salad of bulgur wheat tossed with cucumbers, tomatoes, herbs, olive oil and lemon juice is delicious. It helps that it’s also healthy and quick to prepare. So why would anyone The Associated Press want to mess with sucIn this June 10 photo, quinoa tabbouleh is shown cess? Because even served in a bowl in Concord, N.H. though bulgur wheat —
Servings: 6 n 1 cup quinoa n 1 1/4 cups low-sodium chicken or vegetable broth n 6 tablespoons lemon juice, divided n 2 cups halved cherry tomatoes n Kosher salt and ground black pepper n 2 cups finely chopped cucumber (about 1/2 medium seedless) n 3 scallions, finely chopped n 1 clove garlic, minced n 1/3 cup extra-virgin olive oil n 2 cups firmly packed fresh flat-leaf parsley, chopped
n 1 cup firmly packed mint leaves, shredded Using a mesh strainer, rinse and drain the quinoa under cold water. In a medium saucepan over medium heat, combine the quinoa, broth and 2 tablespoon of the lemon juice. Bring to a boil, then reduce to a simmer, cover and cook until all of the broth is absorbed, 10 to 15 minutes. When done, the grains will appear soft and translucent, and the germ ring will be visible along the outside edge. Transfer to a shallow platter and spread evenly. Let it cool. Meanwhile, place the tomatoes in a colander or mesh strainer. Sprin-
kle the tomatoes lightly with salt and set over the sink or a bowl and let drain for 10 minutes. Once the quinoa has cooled, transfer it to a large serving bowl. Add the drained tomatoes, the cucumber, scallions, garlic, remaining 4 tablespoons of lemon juice and the oil. Season with salt and pepper to taste. Chill for at least 1 hour, or until ready to serve. Just before serving, stir in the parsley and mint.
a whole grain that has been cracked and partially cooked — is healthier than white rice, quinoa is even healthier. An ancient food first cultivated by the Incas, quinoa looks like a grain, but actually is a seed loosely related to spinach and chard. Available in a variety of designer colors, quinoa has a mild grassy taste and boasts tons of protein and calcium. It’s hardy, too, and so
drought-resistant that the United Nations has designated quinoa a super-crop for its potential to feed the poor. And did we mention that it takes almost no time at all to cook? Just 10 to 15 minutes. One note: freshly-harvested quinoa is coated with bitter-tasting saponins. A natural insect repellent, saponins happen to repel humans, too. Most of the quinoa sold commercially in this country
has been processed to remove this coating, but you should be sure to rinse and drain it yourself before cooking. For the vegetables in this tabbouleh, we started by salting and draining the tomatoes. Like most vegetables, tomatoes contain a ton of water, which tends, unsurprisingly, to water down the salad’s taste. Salted and drained, the tomatoes are not just drier, they are much more tomato-y, flavor-wise.
QUINOA TABBOULEH Start to finish: 1 hour 40 minutes (40 minutes active)
Nutrition information per serving: 250 calories; 130 calories from fat (52 percent of total calories); 14 g fat (2 g saturated; 0 g trans fats); 0 mg cholesterol; 26 g carbohydrate; 5 g fiber; 3 g sugar; 6 g protein; 220 mg sodium.
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Summer rolls help squeeze veggies into the picnic By SARA MOULTON The Associated Press
When it comes to packing a picnic basket, sandwiches are almost always the stars of the menu. And why not? They are easy to eat with your hands, pack well and are versatile enough to keep everyone happy. And for the rest of the meal, we tend to lean toward yet more finger food — chips, cookies, hopefully some fruit. In other words, gobs of carbs. But vegetables? Not so much. Sure, carrot sticks, celery sticks, strips of bell pepper, and stalks of broccoli and cauliflower are every bit as handy as a sandwich. But let’s face it, many of us feel that eating raw, unadorned veggies is like taking medicine. You do it because you’re supposed to, not necessarily because you want to. So here’s a tasty — and handy — way to smuggle vegetables onto the picnic menu: fresh summer rolls. This Chinese dish involves filling a rice paper wrapper with a combina-
tion of raw vegetables, herbs, cooked noodles, protein, and sometimes fruit. And they’re so easy to prepare. You don’t even have to cook them. All you have to do is soak the wrapper in warm water to make it pliable. Then fill it with just about anything you like. Whatever the filling, please don’t lose this recipe’s fresh mint (or basil if you prefer). The fresh herb is key. Conveniently, summer rolls can be made ahead of time, covered with damp paper towels and plastic wrap, and stored for up to four hours in the refrigerator. The damp towels keep the rolls from drying out and sticking to each other. And given their compactness, summer rolls also happen to travel well. You can layer them side-by-side in those plastic snaptight containers, covered with the damp towels and wrap. Next picnic, don’t be surprised if your kids start ignoring the chips and dogging the veggies. Just blame it on the peanut sauce.
The Associated Press
FRESH SUMMER ROLLS with SPICY PEANUT DIPPING SAUCE Start to finish: 40 minutes Makes 16 rolls For the dipping sauce: n 3/4 cup smooth unsalted natural peanut butter n 1/2 cup hoisin sauce n 2 to 3 tablespoons lime or lemon juice, or to taste n 2 scallions, white and green parts, coarsely chopped n 1 tablespoon lowsodium soy sauce n 2 teaspoons sesame oil n Hot sauce, to taste n 2 tablespoons water For the rolls: n 1 tablespoon rice vinegar n 1/2 teaspoon sugar n Kosher salt n 1 cup coarsely shredded carrots n 1 cup shredded Napa cabbage n Sixteen 8-inch rice paper wrappers n 1/2 medium jicama, cut into julienne strips (about 1 cup) n 1 cup thinly sliced red
bell pepper strips n 1 cup blanched and thinly sliced snow peas n 32 large fresh mint leaves To make the dipping sauce, in a food processor or blender combine the peanut butter, hoisin, 2 tablespoons lime juice, the scallions, soy sauce, sesame oil, hot sauce and water. Puree until smooth. Taste and add more lime juice or hot sauce if desired, and additional water if necessary to thin the sauce to a good dipping consistency. Transfer to a bowl and set aside. To prepare the rolls, in a small bowl combine the rice vinegar, sugar and a hefty pinch of salt. Whisk until the salt and sugar are dissolved. Add the carrots and cabbage and toss well. Set aside. Fill a large bowl with hot water. Add 1 rice paper wrapper to the water and let soak for 10 to 15 seconds, or until just barely soft and pliable. Lay the wrapper flat on the counter. In the center of the wrapper, place a small, oblong mound of
the carrot-cabbage mixture, then top with a bit each of jicama, bell pepper and snow peas. Top with 2 mint leaves. To fold the roll, start by folding the right and left sides of the wrapper over the fillings. Next, fold the end closest to you up over the fillings and sides. Holding the roll firmly, roll it away from you until the remaining wrapper is completely rolled up. Transfer the roll, seam side down, to a plate and cover with a damp paper towel. Repeat with the remaining wrappers and fillings. The vegetable rolls can be made up to 4 hours ahead, covered with a damp paper towel and plastic wrap and chilled. Serve with the dipping sauce. Nutrition information per roll: 140 calories; 60 calories from fat (43 percent of total calories); 7 g fat (1.5 g saturated; 0 g trans fats); 0 mg cholesterol; 16 g carbohydrate; 2 g fiber; 5 g sugar; 5 g protein; 250 mg sodium.
10 SUNDAY, JUNE 23, 2013 HEALTHY FISH TACOS with BUTTERMILK AVOCADO PUREE Start to finish: 40 minutes Servings: 4 n 1 large Hass avocado, peeled, pitted and cut into eighths n 1/3 cup buttermilk n 2 cloves garlic, minced, divided n Zest and juice of 1 lime n Kosher salt and ground black pepper, to taste n 3 cups shredded Napa cabbage n 1 1/2 cups coarsely grated carrot n 1 cup coarsely grated radishes n 1/4 cup white wine or cider vinegar n 1/4 teaspoon sugar, or to taste n Hot sauce, to taste n 1 pound tilapia fillets, cut into 8 equal pieces n Whole-wheat flour, for coating the fish n 3 tablespoons vegetable oil n Eight 6-inch corn tortillas n Sliced fresh jalapeno peppers n Chopped fresh cilantro, to serve Heat the oven to 200 F.
LIVE WELL 2013 In a food processor, combine the avocado, buttermilk, 1 clove of garlic, lime juice and salt and pepper. Puree until smooth, then set aside. In a medium bowl, combine the cabbage, remaining garlic, carrot, radishes, vinegar, sugar, lime zest and hot sauce. Season with salt and pepper and toss well. Set aside. Heat a heavy skillet (such as cast-iron or stainless steel, but not nonstick) over medium heat. One at a time, place the tortillas in the skillet and toast for about 30 seconds per side. As the tortillas are toasted, stack them on a sheet of foil. Wrap the foil around the tortillas, then place them in the over to keep warm. Alternatively, the tortillas can be held with tongs and toasted directly over a gas burner for a few seconds per side. In a pie plate or other wide, shallow bowl, combine about 1 cup of flour with 1 tablespoon of
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salt and 1 teaspoon of pepper. One at a time, dredge each piece of fish through the flour until coated evenly. Shake off any excess. In a large nonstick skillet over medium-high, heat about 1 tablespoon of the oil over mediumhigh. Add half of the fish to the pan and cook, turning once, until golden and cooked through, about 3 minutes a side. Transfer to an oven-safe plate and set in the oven to keep warm. Repeat with the remaining oil and fish. To serve, top each tortilla with a bit of the avocado puree, then a piece of fish. Drain the cabbage mixture, then mound some of that over each portion. Serve with jalapenos and cilantro on the side. Nutrition information per serving: 500 calories; 190 calories from fat (38 percent of total calories); 22 g fat (3 g saturated; 0 g trans fats); 60 mg cholesterol; 51 g carbohydrate; 10 g fiber; 5 g sugar; 31 g protein; 370 mg sodium. The Associated Press
Putting a healthy spin on the popular fish taco By SARA MOULTON The Associated Press
Mexican cuisine has been popular for a long time, but that fish tacos may be big now in a way they never were before. Naturally, perhaps, they are easiest to find in regions with a strong Hispanic influence — particularly California, Texas and Florida — but versions have been popping up in Chicago and New York. Folks in Mexico’s coastal cities — where fresh fish and tacos are both plentiful — have been enjoying fish tacos since before the arrival of the first Europeans. But if any one individual can take credit for the north-of-the-border spread of this culinary delight, it is Ralph Rubio. On spring break from his studies at San Diego State University in 1973, Rubio flipped for the fish tacos in San Felipe, a port town on the Baja
California peninsula. Ten years later, back in San Diego, he opened Rubio’s Baja Grill, which specialized in fish tacos. Today, there are hundreds of Rubio’s locations. Traditional fish tacos consist of battered fish topped with shredded cabbage, a drizzle of citrus mayo, all wrapped in a corn tortilla. But there’s plenty of room for variation. These days the fish might be grilled rather than battered and fried. Sometimes it’s served on flour tortillas, sometimes on corn tortillas. It’s almost always topped with some kind of creamy sauce, as well as with shredded cabbage and/or avocado. This version is light on calories, but heavy on flavor. The fish is lightly-floured and sauteed rather than deep-fried. The citrus mayonnaise sauce went bye-bye in favor of a
puree of avocado and buttermilk. The avocado contains healthy fat, and the buttermilk is as lean as skim milk, but much tastier. Topping it off is shredded cabbage, carrots and radishes tossed with vinegar, salt and a pinch of sugar. Fans of chilies will love the sliced jalapeno garnish. The cilantro is key, too, but if you were born with the anticilantro gene (a real thing!), you can swap in basil instead. Finally, those of you who worry that corn tortillas are high in calories can relax; two 6-inch corn tortillas, softened up and toasted without oil in a dry skillet, weigh in at just 80 calories. A note about the fish: We used tilapia because it is sustainable, affordable and widely available all year. But substitute any fish you like. Just keep in mind that a thinner fish will take less time to cook.