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From YouTube: Time to be Well Episode 2
Description
Time to be Well is a series in which your hosts Kathy Barry and Gwen Dunlap walk viewers through several healthy, easy and delicious recipes. In addition, the Fitness Source team will be demonstrating several quick and effective exercises that can be done most anywhere.
Past shows can be viewed and recipes can be printed from the KCMO.gov web site at http://kcmo.gov/timetobewell.
A
A
B
B
C
B
B
Let's
make
some
sauteed
kale
first
we're
going
to
add
some
olive
oil
to
a
skillet
over
medium
heat
and
we're
going
to
add
a
little
bit
of
garlic
to
that.
Just
because
garlic
makes
everything
better.
Garlic
is
one
of
those
super
foods
high
in
sulfur,
amides
antimicrobial
properties,
very
good
for
your
heart
basil,
dilator,
very
nice,
and
there
is
nothing
more
fragrant
than
some
garlic.
B
So,
let's
get
that
cooking.
Now
you
want
to
cook
this
garlic
over
a
medium
heat
in
olive
oil,
because
garlic
can
really
really
brown
up
quickly.
I,
also
like
the
olive
oil
because
we're
using
it
as
a
medium
heat.
It
is
a
monounsaturated
oil.
It
has
a
beautiful
flavor.
It
marries
nicely
with
the
olive
oil
and
the
kale,
so
once
we
get
that
garlic,
toasting
and
turning
translucent
and
looking
beautiful,
smelling
lovely.
B
So
after
that,
we're
going
to
add
in
our
lovely
kale
now
kale
is
a
green
I,
love
greens.
They
are
super
high
in
antioxidants.
They
are
especially
high
in
vitamin
A
and
vitamin
C.
They
are
also
really
high
in
minerals
like
iron
and
copper.
Copper
is
really
really
important
for
people
who
have
diabetes.
Iron
is
also
very
good
for
all
of
us.
It
is
the
backbone
of
our
hemoglobin.
B
B
B
Alright,
as
you
can
see,
our
kale
has
reduced
greatly.
It
is
a
delicious
accompaniment
for
any
kind
of
a
mild
protein
lean
protein
salmon,
which
we're
going
to
make
in
a
bit
or
grilled
chicken,
it's
absolutely
fabulous.
So
how
we're
going
to
do
this
is
I'm
just
going
to
season
it
up
with
a
little
fresh
ground,
pepper
and
a
little
sea
salt.
B
D
Hi,
this
is
Amy
back
with
another
fitness
tip,
one
of
the
most
important
reasons
we
exercise
as
we
age
is
to
prevent
Falls.
Typically,
we
think
of
balance
is
being
the
most
important
factor
in
preventing
Falls,
but
people
don't
realize
the
agility
or
the
ability
to
change
directions
quickly
is
just
as
important
in
preventing
these
Falls
to
do
that
today,
we'll
pick
two
different
lines
on
the
sidewalk
and
we'll
walk
or
jog
between
them
as
quickly
as
we
can
repeating
the
sequence
a
few
times
to
get
our
agility
training.
B
B
B
B
There
are
two
parts
of
omega-3
that
make
it
extra
special
EPA
is
eicosapentaenoic
and
DHA
is
docosahexaenoic,
doesn't
matter
that
you
know
what
those
are,
but
it
is
important
to
know
that
there
are
two
parts
of
omega-3
now
the
epa
part
of
omega-3
is
very
good
for
your
brain,
as
is
the
DHA
part
of
the
omega-3.
Both
epa
and
DHA
are
extraordinarily
good
for
your
brain.
How
we're
going
to
prepare
this
salmon
today
is
first
of
all
I'm
going
to
put
a
little
oil
on
the
salmon
I
like
olive
oil.
B
B
Look
at
that
that
is
beautiful
all
right,
so
why
is
salmon
so
good
for
us?
Not
only
is
it
very
very
high
in
the
omega
3,
which
is
DHA
and
the
EPA,
but
is
also
very
good
source
of
protein.
It's
also
high
in
monounsaturated
fats.
All
of
those
are
great
now
the
reason
that
that
omega-3
is
so
good
for
us.
It
is
hard
to
get
other
places.
You
can
get
it
in
some
leafy
greens
in
the
form
of
a
la,
but
then
we
have
to
turn
it
into
the
omega-3.
B
We
also
can
get
it
in
some
seeds.
Chia
seeds,
flax,
seeds,
but
salmon
and
the
little
oily
fish
is
like
sardines
and
trout
are
the
easiest
one
of
the
most
plentiful
places
that
you
can
get
it
now.
The
interesting
thing
about
omega-3
is
those
two
parts
that
EPA
and
that
DHA
half
of
your
brain
is
made
up
of
DHA.
So
it
makes
sense
that
if
you
eat
something,
that's
rich
in
that
omega-3.
That
DHA
is
going
to
be
very,
very
good
for
your
brain,
also,
very,
very
good
for
your
heart.
Your
grandmother
was
right.
B
Fish
is
brain
food
and
the
EPA
part
of
the
Omega
Omega
3
is
also
very
interesting
because
there's
some
really
good
studies
that
show
that
EPA
has
to
do
with
mood
and
DHA
has
to
do
with
brain
development
and
health.
So
the
two
together
are
really
a
good
source
of
nutrition
and,
more
interestingly
than
that,
I
believe,
is
that
the
cultures
in
the
world
they
eat
the
most
fish
have
the
lease
Alzheimer's
and
the
least
dementia
also
the
least
depression.
So
that's
pretty
powerful,
that's
pretty
powerful
information,
so
this
is
salmon.
B
How
I
like
to
prepare
it
I
just
like
to
put
it
in
a
grill
or
like
to
put
it
on
a
skillet.
It
has
a
big
flavor,
a
big,
beautiful,
rich
flavor.
Some
people
like
to
put
barbecue
sauce
on
it.
Some
people
like
to
put
mustard
and
brown
sugar
on
it.
I'm
a
purist
I
just
like
playing
salmon
I
like
to
dress
it
up
with
a
little
salt
and
pepper,
sometimes
I
like
a
little
Montreal
steak,
seasoning
on
it,
because
it
does
have
a
nice,
big,
flavor
and
then
I
just
saute.
B
It
up
serve
it
with
lemon
and
then
a
beautiful
side
of
sauteed
kale.
Sometimes
when
you're
traveling
are
you
having
to
be
eating
out
and
you
just
feel
like
you
haven't
been
very,
very
healthy.
A
really
nice
simple
dinner
is
a
couple
salmon
filets,
a
nice
big
serving
of
sauteed
kale
or
sauteed
spinach,
and
you
are
on
your
way
to
a
really
healthy
meal.
B
So,
let's
see
how
this
is
coming
along,
you
can
tell
when
salmon
is
done
when
it
turns
more
opaque,
it's
going
to
have
a
nice
salmon
color
kind
of
an
orange
e
pink
color,
but
it's
also
going
to
flake
easily.
So
this
is
coming
along
nicely
we're
just
going
to
let
it
cook
for
a
little
bit.
You
don't
want
to
rush
things,
and
this
is
kind
of
thick
in
the
middle.
So
it'll
probably
take
like
three
to
four
minutes
on
both
sides.
B
All
right,
this
salmon
looks
beautiful.
It's
been
cooking
for
a
little
bit,
as
you
can
tell
it's
almost
done.
You
can
tell
that
it's
starting
to
flake
apart,
which
is
a
sign
of
doneness
I'm,
going
to
season
it
up
with
little
sea
salt
and
a
little
fresh
ground,
pepper
and
then
I've
got
lovely
lennon's
on
the
plate.
This
goes
really
nicely
with
that.
Sauteed
kale.