Zemaitis Health and Wellness

February Newsletter

National Heart Month

Did you know that February is National Heart Month? Many people tend to not think about heart health unless there has been some sort of disease or family history, but everyone, women especially, need to think about heart health. According to the American Heart Association, cardiovascular disease is the number 1 killer of women. Over 400,000 women, or 1 every 80 seconds, will die from some sort of cardiovascular disease this year.

While that number sounds scary, there are things that you can do to prevent this. If you are a smoker, stop now. Whether you use acupuncture, meditation or medication, becoming an ex-smoker can increase your life. Start exercising. This doesn't mean go run a marathon right away. Add in 20 minutes of moderate walking and increase intensity and/or duration slowly. Change your and your family's diet. Take out the sugary drinks and drink more water. Reduce salt intake. Add in foods that have a variety of colors, such as peppers, green leafy vegetables, and pineapple. Limit foods high in cholesterol, especially if your cholesterol is already elevated. If you have not had your cholesterol tested, let us know. It is an easy blood test to have done.

February Recipe: Fish Florentine

In honor of Heart Awareness Month, February's recipe is a healthier recipe. Fish is a great protein that has heart healthy fats. This recipe also has spinach mixture that can be made separately and is great as a side dish!


4 5 oz thick pieces of skinless white firm fish fillet (such as grouper, bass or halibut)

1 tablespoons extra virgin olive oil

1 tablespoon salted butter

1 cup red bell pepper chopped

2 cloves garlic minced

9 ounces fresh baby spinach, from two bags

2 ounces 1/3 less fat cream cheese, I like Philadelphia

ΒΌ cup half & half cream

3 tablespoons grated Parmesan cheese

kosher salt

fresh black pepper


1.In a large skillet over medium heat add 1/2 tablespoon of olive oil and 1/2 tablespoon of butter, red bell pepper and garlic and cook for about 4 minutes.

2. Add spinach season with a pinch of salt and pepper mix until the spinach wilts down.

3.Add cream cheese, half & half and parmesan cheese mix well until cream cheese is melted and resembles creamed spinach.

4. Heat a separate skillet on medium high heat, add remaining oil and butter.

5. Season fish on both sides with salt and pepper and place on the hot pan.

6. Cook 6 minutes on first side and flip fish over and cook other side an additional 5 minutes, until cooked through and browned.

7. Divide the spinach mixture on the bottom of each plate and top with piece of fish.

This recipe and more can be found at www.skinnytaste.com

Fish Florentine

Coming Up

All offices will be closed from March 1 to March 7th as Dr. Patty will be out of town. She will be checking emails randomly during this time, but no phone calls will be returned. If you are needing a test or physical with a due date during this time, we encourage you to schedule during the month of February.

March also brings with it the 5 year anniversary of Zemaitis Health and Wellness' opening. We will be having drawings, sales and freebies during this month so STAY TUNED!

About Us

77 W Washington St Suite 1704

Chicago, Il 60602

T/TH: 10-7

S: 9-3

5553 W 127th St

Crestwood, Il 60418

W: 10-6

20006 S Wolf Rd

Mokena, Il 60448

F: 9-3