Author Archives: Mary Proffitt
Goat Cheese, Caramelized Onion and Spinach Quesadilla
Goat Cheese, Caramelized Onion and Spinach Quesadilla
- Carb Grams Per Serving: 38
Ingredients
- 1 tablespoon olive oil
- 2 cups thinly sliced onion
- 1 teaspoon sugar
- 1/4 teaspoon salt
- 9 ounces baby spinach
- 4 8 – inches whole-wheat flour tortillas
- 4 ounces semisoft goat cheese
- 2 medium tomatoes, thinly sliced
Directions
- Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, sugar and salt; cook, stirring occasionally, until onion is dark golden brown. Remove from pan. Add the spinach and 1 tablespoon water to the skillet; cook 2 minutes, or until spinach is just wilted. Remove from skillet and turn off heat. Spread a quarter of the goat cheese on each tortilla and top with spinach, tomato and onion; fold closed and press lightly. Heat the skillet and place two folded quesadillas in it; cook two minutes per side, or until golden brown and lightly crisp. Repeat.
Nutrition Information
PER SERVING: 337 cal., 15 g total fat (6 g sat. fat), 38 g carb. (7 g fiber), 13 g pro.
Financial Wellness: The Extra $20 in your Account
The average tank of gasoline for your car is $1 less than it was even six months ago. For a car with a 20 gallon gas tank, this is a $20 savings per fill up. We do not know when the pump prices will increase or decrease, so the extra money is likely temporary savings.
So, what are you doing with the extra $20?
- Possibly, consider saving it, or putting it in a child’s college savings account.
- Create or add to a rainy day fund.
- Put it toward paying off debt, or spend cash at the holiday season rather than adding charges to a credit card bill.
- Consider trying a super food with the savings.
- Maybe purchase new walking/running shoes, yoga mat, or a balance ball.
Consider this,if someone makes $10 per hour who is filling up his/her car each week, this is 2 hours of work they have to increase their financial wellbeing.
Older Runners Walk Like People Decades Younger
In case you were looking for another reason to continue–or take up–running in your golden years, new research published in PLoS ONE found that seniors who run several times a week expend the same amount of energy, or have the same “economy” when walking as a typical person in their 20s. Meanwhile, seniors who walk, as opposed to run, for exercise have the walking economy of a typical sedentary middle-aged adult.
“The bottom line is that running keeps you younger, at least in terms of energy efficiency,” said study co-author Rodger Kram via a news release.
The study’s participants, 15 males and 15 females, had an average age of 69 and regularly walked or ran for 30 minutes at least three times per week. Researchers measured participants’ oxygen consumption and carbon dioxide production while they walked on a force-measuring treadmill at 1.6, 2.8, and 3.9 miles per hour.
They found that the seniors who walked for exercise expend 22 percent more energy walking than the typical person in their 20s, and their senior counterparts who run.
“It’s been known for a long time that as people age their maximum aerobic capacity, or ‘horsepower,’ declines, and that is true for runners as well,” said the study’s lead author, Justus Ortega. “What’s new here is we found that old runners maintain their fuel economy.”
Maintenance of walking economy throughout the aging process is important, researchers said, because impaired walking ability is a key predictor of life expectancy among older adults.
The researchers noted that, while there are many benefits to walking for exercise, including a lowered risk of developing heart disease, diabetes, depression, and weight gain, walking for exercise does little to improve walking economy.
“It was surprising to find that older adults who regularly run for exercise are better walkers than older adults who regularly walk for exercise,” said study co-author Owen Beck. “The take-home message of the study is that consistently running for exercise seems to slow down the aging process and allows older individuals to move more easily, improving their independence and quality of life.”
Remembering Self-Care During The Holidays
Green Bean Delivery – Butler University Employees get $15 off first Bin!
The holidays are busy; don’t forget to take care of yourself! Green BEAN Delivery can help!
From gift certificates for your favorite foodie to local, artisan products for your holiday celebration, Green BEAN Delivery can save you time. Green BEAN Delivery is year-round grocery delivery service that brings the best selection of organic produce and natural items – all sourced as locally as possible – right to your doorstep. Green BEAN Delivery is an affordable, convenient, and fun way to eat healthy!
Here’s what you need to know:
• Your employment with Butler University qualifies you for $15 off your first order
• Free delivery!
• Green BEAN Delivery has thousands of recipes and kitchen tips!
o Marbled Pumpkin Chocolate Bars
o The Quickest Way to Peel Potatoes
I want to
• Learn More
• Sign Up
o Use the Promo Code: Bulldogs
Contact Green BEAN Delivery with any questions or concerns at (317) 377-0470 Monday – Friday 9:00 AM – 5:00 PM or anytime at Support@greenbeandelivery.com.
December can be tough, take care of yourself
Top 10 Reasons to Stretch
Flexibility is one of the five components of fitness, so stretching should be an integral part of every workout program. Here are ACE’s Top 10 Reasons for why you should always take the time to stretch:
1. Decreases muscle stiffness and increases range of motion. Stretching helps improve your range of motion, which may also slow the degeneration of your joints.
2. May reduce your risk of injury. A flexible muscle is less likely to become injured if you have to make a sudden move. By increasing the range of motion in a particular joint through stretching, you can decrease the resistance on your body’s muscles during various activities.
3. Helps relieve post-exercise aches and pains. After a hard workout, stretching your muscles helps keep them loose and lessens the shortening and tightening effect that can lead to post-workout aches and pains.
4. Improves posture. Stretching the muscles of the lower back, shoulders and chest helps keep your back in better alignment and improves your posture.
5. Helps reduce or manage stress. Well-stretched muscles hold less tension and, therefore, can help you feel less stressed.
6. Reduces muscular tension and enhances muscular relaxation. Chronically tense muscles tend to cut off their own circulation, resulting in a lack of oxygen and essential nutrients. Stretching allows your muscles to relax.
7. Improves mechanical efficiency and overall functional performance. Because a flexible joint requires less energy to move through a wider range of motion, a flexible body improves overall performance by creating more energy-efficient movements.
8. Prepares the body for the stress of exercise. Stretching prior to exercise allows your muscles to loosen up and become better able to withstand the impact of the activity you choose to do.
9. Promotes circulation. Stretching increases blood supply to your muscles and joints, which allows for greater nutrient transportation and improves the circulation of blood through your entire body.
10. Decreases the risk of low-back pain. Flexibility in the hamstrings, hip flexors and muscles attached to the pelvis relieves stress on the lumbar spine, which in turn reduces your risk of low-back pain.
By the American Council on Exercise
December Newsletter
- Change Your Habits, Change Your Life
- Staying Active With Health Challenges
- 4 Cornerstones Of Fitness
- Help For Head Injuries
- Safety + Wellness
- QuikRisk Assessment: Depression
- 9 Keys To Relationship Harmony
- Less Stress, More Joy
- Online Fun: How Much Is Too Much?
- End-Of-Year Financial Planning Checklist
- Extended Warranties: To Buy Or Not To Buy
- Top Dollar Dictionary
- Give The Gift Of Safety
- Winter Driving Emergency Kit
- Don’t Let Frostbite Bite
- Empty Calories: What You Need To Know
Sweet Potato Black Bean Enchiladas
Karina’s Sweet Potato Black Bean Enchiladas Recipe
Recipe originally published October 2006 by Karina Allrich.
Shown is family style, rolled into a baking dish. For company I prefer to nestle these babies into individual gratin dishes. It makes for a prettier presentation. I often vary the recipe (shocking, I know!) by adding a schmear of cream cheese down the middle of the corn tortilla. The chile sauce can be mild or hot. However you like it, Darling. Both ways are tasty.
Recipe originally published October 2006 by Karina Allrich.
Shown is family style, rolled into a baking dish. For company I prefer to nestle these babies into individual gratin dishes. It makes for a prettier presentation. I often vary the recipe (shocking, I know!) by adding a schmear of cream cheese down the middle of the corn tortilla. The chile sauce can be mild or hot. However you like it, Darling. Both ways are tasty.
Ingredients:
Quickie Green Chile Sauce:
1 cup light vegetable broth
1 tablespoon arrowroot starch dissolved in a little cold water
1 generous cup chopped roasted green chiles- hot or mild
2-3 cloves garlic, minced
1 teaspoon cumin or chili powder, hot or mild, to taste
For the filling:
1 15-oz can organic black beans, rinsed, drained
3-4 cloves garlic, minced
Fresh lime juice from 1 big juicy lime
2 heaping cups cooked sweet potatoes, smashed a bit, but still chunky [I cube mine, then soften just a little]
1/2 cup chopped roasted green chiles
1/2 teaspoon ground cumin
1/2 teaspoon chili powder, or curry, mild or spicy, as you prefer
Sea salt and black pepper, to taste
2 tablespoons chopped fresh cilantroTo Assemble:
3-4 cloves garlic, minced
Fresh lime juice from 1 big juicy lime
2 heaping cups cooked sweet potatoes, smashed a bit, but still chunky [I cube mine, then soften just a little]
1/2 cup chopped roasted green chiles
1/2 teaspoon ground cumin
1/2 teaspoon chili powder, or curry, mild or spicy, as you prefer
Sea salt and black pepper, to taste
2 tablespoons chopped fresh cilantroTo Assemble:
2-4 tablespoons light olive oil or vegetable oil, as needed
8 white or yellow corn tortillas
Shredded Monterey Jack cheese, or GF vegan cheese, if desired
Instructions:
Preheat your oven to 350ºF. Choose a baking dish that would hold 8 enchiladas.
Make your Quickie Green Chile Sauce by combining the broth, dissolved arrowroot, green chiles, garlic and spices in a sauce pan and heating over medium-high heat. Bring to a high simmer. Simmer until thickened. Taste test. Set aside.
In the meantime, using a mixing bowl, combine the drained black beans with minced garlic and lime juice. Toss to coat the beans and set aside.
In a separate bowl combine the lightly smashed sweet potatoes with the chopped green chiles; add the spices. Season with sea salt and pepper.
Pour about 1/4 cup of the Quickie Green Chile Sauce into the bottom of the baking dish.
Grab a skillet and heat a dash of oil. Lightly cook the corn tortillas to soften them – one at a time – as you stuff each one.
How do I stuff thee?
Lay the first hot tortilla in the sauced baking dish; wet it with the sauce.
Spoon 1/8 of the sweet potato mixture down the center.
Top with 1/8 of the black beans.
Wrap and roll the tortilla to the end of the baking dish.
Repeat for the remaining tortillas. Top with the rest of the sauce.
If you like, top with a sprinkle of shredded Monterey Jack cheese or vegan cheese.
Bake for 20 to 25 minutes, until the enchiladas are piping hot and the sauce is bubbling around the edges.
Serve with a crisp salad of baby greens and herbs spiked with oranges, strawberries, watermelon or halved grapes. For quick and easy salad dressing recipes see Three Ways to Dress a Naked Salad.
Cook time: 25 min
Yield: 4 servings