St. Vincent Mobile Mammography coming October 31st, 2016

Healthy Horizons is pleased to welcome back the St. Vincent Mobile Mammography Van that will offer on-site screening mammograms to Butler University staff and faculty.

DATE:  Monday, October 31st, 2016, 8:30 AM-2:30 PM

Registration Deadline:  Monday, October 17th, 2016

Review the guidelines and complete the registration by linking here:

https://www.butler.edu/healthyhorizons/mobile-mammography

Please have the full name and contact number for your primary care physician as well as your preferred appointment section.

Contact healthyhorizons@butler.edu with any questions you may have.

mammogram van 2016

Bento Box Lunch

Bento Box 1

 

1 = Protein:  (pepperoni/turkey roll-up), tuna salad, hardboiled egg

2=Fruits:  apple slices, grapes, strawberries

3=Vegetables:  carrots, celery, cucumber

4=Fermented Foods:  kombucha, yogurt, kraut

5=Nuts, Seeds, Beans and Grains:  hummus, almonds, pistachios

6=Healthy Fats:  cheddar cheese, avocado, sweet potato chips cooked in coconut oil

Green Bean Delivery Issue 7/September 2016

Quiche made Healthier

Turkey Bacon and Spinach Quiche with Sweet Potato Crust

final sliceUsually made with gobs of cheese, heavy cream, and eggs, quiche is normally a calorie-dense dish. Instead, this quiche slashes calories and fat with egg whites, fat-free cheese, turkey bacon and skim milk—not to mention a crust made of grated sweet potatoes that is so tasty, you’ll never miss traditional pastry dough.

 

Yield: 5 servings (2 slices each)

  • 1 medium sweet potato, washed
  • 1 teaspoon canola oil
  • 1 medium yellow onion, finely diced
  • 6 slices turkey bacon, thinly sliced
  • 1 (10-ounce) package frozen, chopped spinach, thawed
  • ¾ teaspoon dried dill
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 2 large eggs
  • 4 large egg whites
  • ¼ cup skim milk
  • 1 ½ tablespoons fat-free feta cheese

1. Preheat oven to 400°F.

2. Place a box grater into a medium bowl. Grate the sweet potato until there are 2 cups grated sweet potato. Coat a 9-inch pie plate with cooking spray. Gently press the sweet potato into the bottom of the pie plate and up the sides; the sweet potatoes will be loose but will hold together once cooked. Place in the oven and bake until sweet potato crust is cooked, about 20 minutes. Remove from oven and decrease oven temperate to 350°F.

3. Meanwhile, in a medium pan, warm oil over medium-high heat. Finely dice the onion and add to the pan. Cook until almost translucent, about 6 to 8 minutes. Add turkey bacon, continuing to stir and cook until onions and bacon begin to brown, about 3 to 4 minutes. Stir in spinach, dill, salt, and pepper; cook until water from the spinach is released, about 1 to 2 minutes. Remove from heat. Use a spatula to transfer mixture from pan into the sweet potato pie shell.

4. In a bowl, add eggs, egg whites, and milk. Using a fork, whisk to combine. Pour eggs over vegetable mixture in the pie shell. Dot the feta cheese over the top of quiche.

5. Cook quiche in oven until eggs in the center are set, about 35 to 40 minutes. Remove from oven and let cool just a few minutes before slicing. Serve.

Quiche Nutritional Info

Why Strength Training?

Strength training: Get stronger, leaner, healthier

Strength training is an important part of an overall fitness program. Here’s what strength training can do for you — and how to get started.

Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training to the rescue! Strength training is a key component of overall health and fitness for everyone.

Lean muscle mass naturally diminishes with age.

You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.

  • Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults.
Strength training can be done at home or in the gym. Common choices include:
  • Body weight. You can do many exercises with little or no equipment. Try pushups, pull-ups, abdominal crunches and leg squats.
  • Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
  • Free weights. Barbells and dumbbells are classic strength training tools.
  • Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.
    http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

Healthier Ways to Prepare Food (frying substitutes)

food preparation

 

Instead of frying foods – which adds unnecessary fats and calories – use cooking methods that add little or no fat, like these:

 

 

  • Stir-frying.  Use a wok to cook vegetables, poultry or seafood in vegetable stock, wine or a small amount of oil.  Avoid high-sodium (salt) seasonings like teriyaki and soy sauce.
  • Roasting.  Use a rack in the pan so the meat or poultry doesn’t sit in its own fat drippings.  Instead of basting with pan drippings, use fat-free liquids like wine, tomato juice or lemon juice.  When making gravy from the drippings, chill first then use a gravy strainer or skim ladle to remove the fat.
  • Grilling and broiling.  Use a rack so the fat drips away from the food.
  • Baking.  Bake foods in covered cookware with a little extra liquid.
  • Poaching.  Cook chicken or fish by immersing it in simmering liquid.
  • Sautéing.  Use a pan made with nonstick metal or a coated, nonstick surface, so you will need to use little or no oil when cooking.  Use a nonstick vegetable spray to brown or sauté foods; or, as an alternative, use a small amount of broth or wine, or a tiny bit of vegetable oil rubbed onto the pan with a paper towel.
  • Steaming.  Steam vegetables in a basket over simmering water.  They’ll retain more flavors and won’t need any salt.

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Healthier-Preparation-Methods-for-Cooking_UCM_301484_Article.jsp#.V9hHRVsrKM9