Grilled Chicken Salad Lettuce Wraps with Honey Balsamic Vinaigrette

Grilled Chicken Salad Lettuce Wraps with Honey Balsamic Vinaigrette

Preparation 1 hr, 15       

Serves 4-6 servings    ADJUST SERVINGS

These grilled chicken salad lettuce wraps are a healthy addition to your lunch. Nuts, grapes, apples and chicken are joined by a honey balsamic vinaigrette.

Ingredients

dressing

  • 1 cup low-fat mayo or Greek yogurt
  • 6 teaspoons honey
  • 4 teaspoons balsamic vinegar
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper

salad

  • 4 cups diced grilled chicken breasts
  • 1/2 cup crushed almonds
  • 1/2 cup red grapes, sliced in half
  • 1 red apple, diced
  • iceberg lettuce pieces

Instructions

  1. To make the salad dressing, combine the mayo/yogurt, honey, balsamic vinegar, salt and pepper in a bowl. Whisk together until creamy and well-mixed.
  2. To prepare the salad, combine the chicken, almonds, grapes, apple and salad dressing in a bowl using a wooden spoon. Stir until the ingredients are well coated with the dressing. Let chill for 1 hour in the refrigerator before preparing wraps.
  3. To prepare wraps, put a large piece of iceberg lettuce on a plate. Spoon a generous portion of chicken salad into the wrap.
  4. Optional: roll the lettuce to create a wrap and secure using a toothpick.

For more information click: www.honeyandbirch.com/grilled-chicken-salad-lettuce-wraps

What The New Healthcare Bill Could Do To You

What The New Healthcare Bill Could Do To You

by Kristina Mancino

AARP has maintained its opposition for the possible new healthcare bill that could replace Obamacare. In a statement from AARP’s Vice President Nancy LeaMond said,

“AARP opposes this legislation, as introduced, that would weaken Medicare, leaving the door open to a voucher program that shifts costs and risks to seniors.

“Before people even reach retirement age, big insurance companies could be allowed to charge them an age tax that adds up to thousands of dollars more per year. Older Americans need affordable health care services and prescriptions. This plan goes in the opposite direction, increasing insurance premiums for older Americans and not doing anything to lower drug costs.

“On top of the hefty premium increase for consumers, big drug companies and other special interests get a sweetheart deal.

“Finally, Medicaid cuts could impact people of all ages and put at risk the health and safety of 17.4 million children and adults with disabilities and seniors by eliminating much-needed services that allow individuals to live independently in their homes and communities. Although no one believes the current health care system is perfect, this harmful legislation would make healthcare less secure and less affordable.

The House plan’s to make drastic changes to the healthcare that is currently in place. Changes such as shortening the life of Medicare, hiking costs for those who can least afford higher insurance premiums, risking seniors’ ability to live independently, and giving tax breaks to big drug companies and health insurance.

In a recent survey, American families stated they were more worried than ever about being able to pay their medical bills. With the new bill, waiting to be voted on, health care could become less affordable and less secure for millions of Americans. The “American Health Care Act” would hike premiums for older Americans, weaken Medicare, and 17.4 million low-income seniors and people with disabilities could be at risk if they reply on Medicaid. People between the ages of 50 and 64 could get hit with an “age tax” when buying new health insurance on their own. There is no longer a limit for how much insurance companies can charge older Americans while providing reduced tax credits that don’t put rising cost of coverage into account. This part of the bill hits hard and will have rippling devastation for older Americans who’s budgets are already stretched.

“Here are a few examples from an AARP Public Policy Institute analysis: A 55-year-old earning $25,000 a year could see premiums go up $3,600; a 64-year-old earning $25,000 a year would pay $7,000 more in premiums, while someone the same age earning $15,000 a year could see insurance premiums go up as much as $8,400. These are increases the American people simply can’t afford. Higher premiums are bad news for consumers and great news for insurance companies.”

Medicare is taking a huge hit, as of today, the Medicare Trust Fund is projected to have enough money to pay 100 percent of benefits through 2028. With the new bill, it shortens the timeline cutting 4-years which opens the door for future cuts and potentially turning Medicare into a Voucher System. Vouchers would increase healthcare costs for all current and future retirees.

Medicaid will also take a major hit, which is a vital lifeline that cover health care and long-term care for millions of Americans. The bill will shift costs onto states cause cuts to critical services in the future. This could hinder individuals who want to live independently in their homes and communities.

So who exactly is the American Health Care Act helping? We’ll make it simple, Drug Companies. The huge tax break will be given with nothing ask in return. No provisions are currently addressed for the skyrocketing cost of prescriptions. There isn’t even restrictions to control the cost of medical care at all.

“Our current health care system certainly isn’t perfect. There is a lot of room for improvement, and AARP stands ready to work with both parties on legislation that put Americans’ health care first. Unfortunately, that’s not what the American Health Care Act does. We cannot support policies that make health care less affordable and less secure for the millions of Americans that we represent.”

Stop the Age Tax

Do you really understand what is like to have dementia?

By Kristina Mancino

Looking for the right Assisted Living can be difficult. Don’t know where to start? Let Compass Senior Solutions help you. We are a FREE service to our clients & family members.

We are one phone call and DONE. We do the rest of the work for you.

Speak to an Intake Coordinator to get started.

Call Compass Senior Solutions today  at 407-630-0111!

Chocolate Hazelnut Breakfast Protein Cookie

Chocolate Hazelnut Breakfast Protein Cookie

(VEGAN)

Cuisine: american | Recipe Type: breakfast/dessert/snack

Ingredients

  • 8 ounce hazelnuts
  • 1/2 c dark chocolate chips (we use Enjoy Life Brand to keep GF and Vegan)
  • 2 tbsp Coconut Oil
  • 1 ripe Banana
  • 1/2 cup coconut sugar (see notes for substitutes)
  • 1/2 cup chocolate Vegan Protein Powder
  • 1 tbsp or more 100% cocoa Powder
  • 1 tsp Vanilla extract
  • pinch of salt
  • Optional Hazelnut Extract (1/2 tsp)
  • Extra dark Chocolate (melted) and hazelnuts for topping

Instructions

  1. First Blend your hazelnuts and chocolate chips together in a food processor. Make a “mealy” base. It will be moist from the chocolate.
  2. Place in bowl.
  3. Add in your banana and coconut oil and extracts. Beat until blended.
  4. Add in your sugar, protein, extract, and cocoa. Mix again until blended.
  5. Roll dough into golf size balls and place on greased baking sheet. Press flat with hand or back of spoon.
  6. Bake at 350F for 10-12 minutes or until cookies are browned a bit on the corners. They will still be soft but will harden later in fridge.
  7. While cookies or cooling, melt extra dark chocolate and drizzle the dark chocolate on top.Then crush extra hazelnut (you can crush in ziplock bag or food processor really quick) and sprinkle on top.
  8. Place cookies in fridge for 30 minutes so harden
  9. Makes 20-22 protein cookies.

 

Notes

For best baking texture, use a plant protein with pea protein in it. We used Vega Chocolate All in One
from GNC.

Brown Sugar or Palm Sugar will also work in place of coconut sugar but are unrefined.

You could also reduce sugar by using xylitol or baking stevia. The baking times will be a little different though so check cookies before 10 minutes if using a sugar substitute.

Not-So-Sweet Chocolately Goodness

Not-So-Sweet Chocolatey Goodness

By Kristina Mancino

Did you know the average American consumes up to 22 teaspoons of sugar a day? According to doctors, that’s way too much sugar to consume. Research finds that excess sugar can raise your risk of dying from heart disease by 38 percent. Not to mention all that glucose hanging out in your blood can promote diabetes and lead to obesity. Here’s how you can be more away of the sweet stuff.

Chocolate Lovers

We’ve all been hearing about chocolate is heart healthy and bursting with antioxidants but not all chocolate is created equally. The right chocolate can help counter some of the negative effects of all that sugar we were talking about before. Studies have shown “chocolate lovers” have a 12 percent lower risk of heart disease compared to those who didn’t indulge. Here’s a tip: the more cocoa the more antioxidants so choose darker!

White Chocolate*

17g of sugar, 20% cocoa

Milk Chocolate**

15g of sugar, 40% cocoa

70% Dark Chocolate*

12g of sugar, 70% cocoa

85% Dark Chocolate*

5g of sugar

99% Dark Chocolate*

1g of sugar, 99% cocoa

*Per 1.4-oz. serving

**Per 1.2-oz. serving

How Much Is Too Much?

A day, women should have 6 teaspoons (24 grams) and men should have 9 teaspoons (36 grams) says the American Heart Association.

Where Sugar Hides

Sugar in a candy bar may be a given but you may be surprised to find out places sugar may be. 

Booze Alcohol has no carbs but many mixers do. One drink a day for a women, two for a man, is linked to heart benefits – but anymore that the recommendation is harmful. 

A glass of Rose has 7 grams of sugar

White Carbs Things such as “white bread, white rice, and white pasta are broken down in your body like sugar,” says NYU Langone Medical Center cardiologist Nieca Goldberg. Opt for whole grains and steel-cut oats instead. 

Juice One glass of juice can have as much sugar as several pieces of fruit, but no fiber to slow absorption. Go for the whole fruit. 

12,500 – the number of steps per day needed to “cancel out” the ill effects of drinking two 20-ounce sodas.

Asian Crab and Avocado Spiralized Cucumber Salad

(Gluten Free & Paleo)

Prep Time:         Total Time:

10 Mins                   10 mins

Ingredients

  • 2 cucumber (peeled if desired)
  • 6.5oz wild caught lumb crab meat (fresh or canned)
  • 2 tbsp chopped cilantro
  • 1 tsp dried red pepper (flakes)
  • 1/2 tsp minced garlic
  • 2 -3 tsp sesame oil (divided)
  • 2 tsp rice vinegar (more dressing if desired)
  • splash of lime
  • 1/2 to 1 whole avocado (sliced or chopped)
  • 1 large plum
  • sesame seeds (optional)
  • sea salt / black pepper to taste

Instructions

  1. Wash and dry your veggies/fruit. Next spiralize your cucumber or slice julienne style. Peel first if desired. Pat dry your cucumber spirals so they are oversaturated with water. Add spiralized cucumber to a bowl then mix in 1 tsp or more of sesame oil and rice vinegar.
  2. In another small bowl, combine your crab meat, cilantro, pepper, garlic, vinegar, and 1 tsp sesame oil. Mix and add some fresh ground pepper if desired.
  3. Slice up your plum and avocado.
  4. Arrange all your ingredients in a large salad bowl or two small salad bowls. Season with salt/pepper and splash of lime.
  5. Garnish with sesame seeds.

 

(by Kristina Mancino)

Age Ain’t Nothing But A Number

 Age Ain’t Nothing But A Number

Make way on the dance floor! These Japanese Grandmas my an incredible dance video for Bruno Mar’s song “24 Magic.”

These groovy ladies bust some moves in the viral video, which seals the debate that you can remain young at heart despite your real age. Go dust off your dance shoes and get out there and have fun.

Breakfast Smoothie: Frozen Cranberry Orange Smoothie

by Kristina Mancino

IMMUNITY BOOSTING FROZEN CRANBERRY ORANGE SMOOTHIE [VEGAN FRIENDLY]

Great for breakfast!

Vegan immunity boosting frozen cranberry orange smoothie! A triple whammy smoothie of Vitamin C without a ton of extra sugar. Just naturally fruit sweetened with orange and cranberry! Plus it’s anti-oxidant rich and dairy free, not to mention tastes pretty darn delicious.

Ingredients

  • 10 oz fresh squeezed orange juice
  • 1 cup frozen raw cranberries (can use fresh but will not be as thick)
  • 4 oz coconut or almond milk
  • 1 small banana
  • 1 tbsp lemon juice or few drops lemon essential oils
  • 1 tsp honey or maple syrup
  • optional – ice for more thickness or protein powder of choice.

Instructions

  1. Pretty simple. Juice orange. Combine with rest of ingredients in blender. Blend until smooth.

Senior Living With Richard Davis

Sage scholar Richard Davis speaks on life in music, academia and what the future holds

By Anaré V. Holmes

Richard Davis is the purveyor of rhythm, time and space.

As a master bassist of both classical and jazz music, he answered the call on his life to lead the tempo of both bands and scholarly beacons through steely determination and the adept understanding of the oneness found in all of humanity.

We at Compass Senior Solutions celebrate Davis on his recent retirement as the Professor of Bass (European Classical and Jazz), Jazz History and Combo Improvisation at the University of Wisconsin-Madison.

His career in academia was made possible after he established himself as one of the world’s premier and sought after bass accompanists.

Scoring performance credits on more than 3,000 recordings, Davis has played with musical luminaries that include: Ben Webster, Sarah Vaughan, Eric Dolphin, Dexter Gordon, Frank Sinatra, Barbra Streisand, John Lennon, Miles Davis, Thad Jones/Mel Lewis Band and Ahmad Jamal.

Extending his self-expression beyond music and classroom instruction, Davis is a social change and justice advocate.

Chosen as a 2014 “Jazz Master” by the National Endowment for the Arts, Davis shares the makings of his life in music, academia and what the future holds.

 

Some say the bass player has the most critical role in the band. Everyone in the group depends on the bassist’s subtle or not-so-subtle lead. How did you come to play that instrument?

Davis: Music was all around me in my neighborhood in Chicago. I lived near E. 47th and S. Champlain Ave. and blues players and bands were everywhere. I had a cousin who suggested I play the bass and as a shy kid I gravitated to it because it was in the background. I liked watching how other played the bass and thought I’d like to do that.

But I did not get serious about it until I got to DuSable High School and met this teacher name Walter Dyett. Do you know Walter Dyett?

He developed very good musicians.  From Nat King Cole and Johnny Griffin to Dinah Washington and others.

He told me to play it all, meaning both the classics and jazz. The more you can do the better you are.

He inspired me so much so that I wanted to go to the same college he went to. That’s how I ended up going to Chicago’s VanderCook College of Music.

 

It’s one thing to have an interest in music, but how did you settle on making music a career?

Davis: My parents encouraged me. I had already started playing with both classical orchestras and jazz bands at night while I was in school. Ahmad Jamal and Sun Ra were some of the people I worked with.

 

You learned a great deal from Sun Ra.

Davis: Sun Ra and the guys I hung around were like 15 years older than I. Sun Ra had so much wisdom. He taught us how to fight against oppression. He would often say the problem with Black men is that they don’t answer a question [asked by whites] directly, head on.

I remember when I got a draft notice to serve in the military. Sun Ra basically coached us on how to handle the situation.

 

What did you do?

Davis: I could not see myself killing anybody based on my life’s philosophy. So, I took all the articles I could find on Emmett Till down with me to my appointment with the military board.

I asked them why should I go and fight a war when [racial violence] was going on here in the United States. I then asked them whom did they think I would shoot, if they gave me a loaded rifle.

Later on during the military assessment I said I am not a Negro.

I asked them what land is the Negro from.

I refused to sign the paper where it said Negro on applicant forms.

Funny thing was—they had a Black guy in the room who had more stripes on his shirt than a Zebra. He told me, “don’t you ever let them [White folks] hear you say these things.”

 

Suffice it to say, they rejected your application to serve.

Davis: Exactly. They already knew I had a bad knee and once I said I am a musician they thought I was crazy [Laughter fills the air.]

 

Several years later you end up in New York, playing for Sarah Vaughan.

Davis: When I was 24, I went to New York with Don Shirley. Johnny Pate, who had been playing with Don, recommended me because he did not want to go to New York. So I took Pate’s place with Don and Pate took my place with Ahmad Jamal.

New York frightened me to a degree, so I asked Pate if I could have my job back with Ahmad. Luckily for me, he said I could not have my job back and that I belonged in New York. So I was made to go to New York. I tell that story of fear out of personal experience and I encourage students who have that fear to go ahead and jump in the water.

 

How did you manage to avoid the pitfalls of drug and alcohol addiction often associated with many talented artists?  

Davis: I had no interest in that. I also attribute my parents and good home training with helping me avoid those things as well.

 

How did you land a teaching gig at the University of Wisconsin-Madison?

Davis: I didn’t know anything about Madison or Wisconsin. I knew Jimmy Cheatham, the founder and director of the Experimental Improvisational Black Music Ensemble, who taught at UW-Madison from 1974 to 1978.

Jimmy came out to my house in New York and convinced me to join the teaching staff here.

I didn’t know anything about the academic world.

So, I asked a friend who did know about academia and he told me before I take the job ask for tenure.

I said what is tenure. My friend said, it means they can’t fire you.

So, I asked for tenure.

 

How did UW-Madison administrators react to your request for tenure?

Davis: They were a little taken aback. They said they wanted 10 letters from my peers referencing my work and knowledge as a jazz musician. The first person to write a letter for me was Leonard Bernstein.  Other letters came from Leopold Stokowski, Leon Barzin, Sarah Vaughan, Laura Nyro and other people I’d worked with.

The university eventually hired me with tenure and purposely set my schedule to work on Tuesday, Wednesday and Thursday. That schedule made it possible for me to continue to tour.

 

What was it like being one of the few Black professors on campus?

Davis: When I first arrived, I was a bit naïve and thought the college and university level was beyond and more advanced when it came to handling issues of racism and discrimination. I learned quickly that was not the case.

Some of my colleagues took issue that I came to the campus with tenure and would let me know how some of them were not granted tenure yet.

But, I was never afraid to speak my mind. When I felt like things were not right or that I, or other Black faculty members, and students were not being treated right, I did something about it.

 

Is that what inspired your activism on campus?

Davis: Yes. But, my activism on campus really picked up in 1993. At the time, Dr. Paul Barrows and Ruby Paredes served as the Vice Chancellor for Student Affairs and Assistance Vice Chancellor for Student Affairs. They were working to help retain students of color on campus and help make the campus climate more comfortable and productive for those students.

I became one of Paul’s lieutenants in that fight.

He made sure I had license to do different things like the creation of the Retention Action Project. I would talk to professors to discuss multicultural differences and find ways we could build a stronger sense of community on campus.

I later started the Madison Wisconsin Institute for the Healing of Racism to raise awareness about the history and pathology of racism.

I began to open up my home to have some of these meetings and still do so today.

 

How would you describe the state of Black people and race relations today?

Davis: I give Black people an A+ for surviving. We endure and continue to make progress. Our cultural gifts and intellectual contributions to the world cannot be denied. However, we must continue to fight for equality and inclusion.

 

What is your approach to teaching and working with students?

Davis: I learned a lot about life and living from Sun Ra, Walter Dyett and other great teachers I had. And when you learn about life, you put that into your music. I try to do that with my students.

 

Let’s play a word association game. We’ll name an artist or musician you have played with and you tell us what words comes to mind.

Davis: OK.

Leonard Bernstein

Davis: Composer and conductor extraordinaire. His music is challenging

Miles Davis

Davis: Superb. He defined cool. He worked and lived life on his terms.

Laura Nyro

Davis: Laura was a peach. She was a loveable person who cared about her musicians. As musicians she made certain we earned higher salaries.

Barbra Streisand

Davis: She is very much into the music and musicianship.

Sarah Vaughan

Davis: I tell people all the time I went to the University of Sarah Vaughan when I describe working with her and her band.  She sings with such an aggressive interpretation of cords. She is so musical. She had Jimmie Jones, one of the best piano players in the world. The harmonies he and her developed were so modern. And, Roy Haynes on the drum, he was phenomenal. He recommended me for the job with Sarah. I learned so much about music with her.

 

What are you looking forward to as you begin a new chapter in life?

Davis: I am working with my daughter on my autobiography. I am also working on my next CD and look forward to composing more music. I will continue to teach privately and I’m especially look excited about continuing the work I do in the community to help enlighten others.