Healthy Horizons

Healthy Horizons

Christmas Tree Recycling Begins December 26th, 2017

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, channing.king@indystar.comPublished 8:00 a.m. ET Dec. 19, 2017

That once-thriving tree in your living room that is turning brown? It needs to hold on for just another week to fulfill its “Christmas destiny.” The day after, though? Get rid of it in as an enviromentally-friendly way possible.

Cue the Indianapolis Department of Public Works and Indy Parks, which are once again teaming up to help you recycle the remains of your live tree for the public good. Rather than take up space in a landfill or be left on the side of the road like the “Scorpions Greatest Hits” tape your car stereo once ate, the trees will get a second life as landscaping resources such as mulch.

After removing all the tinsel, lights and other decorations from the tree, drop it off at one of nine locations from dawn until dusk starting the day after Christmas and running through New Year’s Eve.

The locations:

• Broad Ripple Park (1610 Broad Ripple Ave.)
• Ellenberger Park (5301 E. St. Clair St.)
• Garfield Park MacAllister Center (2432 Conservatory Drive)
• Gustafson Park (3110 Moller Road)
• Krannert Park north parking lot (605 S. High School Road)
• Northwestway Park (5253 W. 62nd St.)
• Perry Park soccer field parking lot (451 E. Stop 11 Road)
• Riverside Park tennis court parking lot (2420 E. Riverside Drive)
• Sahm Park soccer field parking lot (6801 E. 91st St.)

This free service is meant for just Marion County residents, and if you’re a business looking for a cheap way to get rid of unwanted trees, look elsewhere.

https://www.indystar.com/story/life/2017/12/19/christmas-tree-recycling-returns/962926001/

Common Herbs and Spices: How to Use Them Deliciously

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spices

Your spice drawer is a treasure chest of zippy, zesty, sweet, savory and spicy flavors; and one of the best qualities of herbs and spices is the variety of flavors you can add to foods without adding salt.

Here’s a how-to guide on the flavor profiles of common spices and how to season with them.

Basil

  • Tastes somewhat sweet, earthy.
  • Delicious Pairings: Any Italian food like meatless lasagna or pasta with red sauce, Thai food like a stir fry with lots of veggies and sprinkled with peanuts, fruit like berries, peaches or apricots
  • Extra Tip: Add dried to dish at least 15 minutes before they are done cooking for full flavor. Add fresh right before serving to avoid flavor loss or wilting.

Curry Powder

  • Is a blend of spices usually including coriander, fenugreek, turmeric, cumin, and others.
  • Delicious Pairings: Indian food like lentil potato stew, breakfast veggie and egg scramble, whole grains like brown rice or quinoa with cilantro, and tuna with celery and no added sugar low-fat yogurt for a delicious sandwich
  • Extra Tip: Some curry powder can be hot and spicy. If you prefer a milder one (or a hotter one) look up a recipe online and make your own mix from spices in your spice drawer.

Cumin

  • Tastes toasty and earthy with a little spice.
  • Delicious Pairings: Mexican food like black bean salsa or refried beans, fish such as tilapia, especially in fish tacos and root vegetables
  • Extra Tip: Cumin is also part of the Indian spice mix garam masala. Delicious when paired with coriander in Mexican or Indian food.

Rosemary

  • Tastes woody.
  • Delicious Pairings: Roasted meats like chicken, pork, lamb or salmon, mushrooms, raw or cooked, whole grain breads, and butternut squash or pumpkin
  • Extra Tip: Long sticks of fresh rosemary can be used to brush marinades on meat or as a skewer stick for grilled kabobs.

Smoked Paprika

  • Tastes smoky and woody.
  • Delicious Pairings: Egg dishes, spice rubs for meats or even tofu, in a fruit salsas like mango, and tomato sauce
  • Extra Tip: Use it to add the smokiness of bacon to any dish without the extra fat or salt.

Thyme

  • Tastes earthy.
  • Delicious Pairings: Any bean dish, blends well with bay leaves, parsley, or lemon zest, and roasted vegetables
  • Extra Tip: Lightly crush dried leaves between your fingers when adding to a dish to release the flavor.

Cinnamon

  • Tastes sweet and spicy.
  • Delicious Pairings: Whole grain muffins, waffles, pancakes or breads and fruit crisps with oatmeal topping. Greek meat dishes like lamb or beef stew with oregano and onions
  • Extra Tip: The natural sweetness means you can cut the amount of sugar in some recipes.

https://recipes.heart.org/articles/1040/common-herbs-and-spices-how-to-use-them-deliciously

MLK 5K Coming Right Up

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REGISTER for Upcoming MLK 5K Hosted by BTNA on Saturday, January 13, 2018!

SATURDAY, JANUARY 13, 2018

FUN RUN & WALK THROUGH HISTORIC BUTLER-TARKINGTON!

RACE STARTS AT 9:30 a.m.

MLK COMMUNITY CENTER (40 W. 40th St.)

REGISTER:  http://activeindytours.com/events/mlkday5k/

Proceeds from the 5K, including registration fees and sponsorships, will go toward supporting the launch of a new BTNA Community Grant Initiative.

 

Join us for the 1st chapter in a new and fun neighborhood event!  Runners will assemble at the MLK Community Center at 40th and Illinois prior to the kickoff of the run at 9:30 a.m. The run will touch all parts of the neighborhood, heading out from the MLK Center down 40th Street till it dead ends at Crown Hill Cemetery at Clarendon Road. From there, they will head north up Clarendon and enter the campus at Butler University. The route will take runners by some of Butler’s iconic buildings such as the Atherton Union and the Observatory, where runners will head up Lake Road toward Hinkle Fieldhouse. Runners will follow 49th Street before hitting Illinois Street, where they will head south and back toward the Center. Upon arriving back at the MLK Center, runners and their supporters will be invited to go inside for some water, hot cocoa, and other snacks.

Packet Pickup, including timing bib and t-shirt, will be available at the MLK Center on Friday, January 12th.

REGISTRATION FEE

Early Registration (thru 12/22): $25

12/23-1/12:  $30

Race Day:  $35

Registrants will receive a complementary T-Shirt commemorating the event!

ROUTE MAP

MLK 5K Route

Do I Really Want That?

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View the Fat-Fighting Foods Slideshow
HealthDay News) — Mindless eating can cause the calories to add up quickly, and before you know it your pants are more snug than usual.

The American Academy of Family Physicians offers this advice to consider before you start eating:

  • Ask yourself whether you truly are hungry or if you are eating to fulfill another need, such as stress or boredom?
  • Don’t look at some foods as off limits. Instead look at what you eat as part of a healthy diet that includes balance and moderation.
  • Discuss with your doctor a healthy eating plan and the issues of food and weight loss.
  • Use a food and activity journal to monitor your eating habits — including what you eat and when

https://www.medicinenet.com/script/main/art.asp?articlekey=166426

Physical Activity – Smaller Portions

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Thank you to our colleagues at the Health & Recreation Complex (HRC) for the following submission:

The holiday season is a time for celebration, unity and happiness.  Yet, it can certainly bring on challenges to both our physical and emotional health.  With schedules getting busier and delicious food at our fingertips, it is important that we take time for self-care.  If you are feeling you have fewer hours in the day to stay physically active, you are not alone.  According to the physical activity guidelines for Americans, adults are supposed to get at least 30 minutes of moderate intensity aerobic activity 5 days a week.  Did you know you could complete your recommended exercise in small bouts?  For example, try taking a 10- minute walk in the morning, at lunch and after dinner.  Small bouts of exercise seem much less daunting and more attainable, especially when our schedules are unbalanced.  Is time lacking for a gym visit?  Check out this link for the top 25 exercises you can do from home:  https://www.acefitness.org/education-and-resources/lifestyle/blog/6593/top-25-at-home-exercises.  Here’s to the holidays and physical activity!

 

Maple Walnut Granola

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Maple Walnut Granola

This easy granola packs healthy oats, crunchy walnuts and a touch of sweet maple syrup. Oats contain cancer-preventing fiber and contain essential minerals and vitamins. Walnuts contain high amounts of polyphenols, phytochemicals that have antioxidant properties. Make them anytime for an easy go-to breakfast or snack.

Maple Walnut GranolaPhoto credit: Heather Victoria Photography

Ingredients:

  • Nonstick cooking spray
  • 3 cups old fashioned oats
  • 1/4 cup whole-wheat flour
  • 1/4 cup chopped English walnuts
  • 1/2 tsp. cinnamon
  • Pinch of salt
  • 1/3 cup maple syrup
  • 1/3 cup canola oil
  • 1 tsp. vanilla extract

Directions:

  1. Preheat over to 300 degrees F. Lightly coat baking sheet with cooking spray.
  2. In large bowl, combine oats, flour, walnuts, cinnamon and salt. In separate bowl whisk together maple syrup, oil and vanilla. Add to oat mixture, stirring well to coat.
  3. On large baking sheet, evenly spread mixture. Bake 30 minutes. Remove tray from over and stir granola, breaking up any lumps. Return to oven and bake an additional 20 minutes.
  4. Remove from oven and allow granola to cool completely. Store in airtight container.

Makes 10 servings. Yield: About 5 cups (1/2 cup per serving)

Per Serving : 260 calories, 15 g total fat (1 g saturated fat),
27 g carbohydrate, 6 g protein, 3 g dietary fiber, 30 mg sodium.

Prep Time: 10 minutes

Cook Time: 50 minutes

A Simple Holiday Stress-Buster

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 Get moving. Perhaps one of the best ways to overcome stress during the holidays or any other time is to exercise regularly. Research shows that physical activity not boosts your fitness and energy levels but can also elevate your moods. In addition, exercise has been found to reduce anger, tension, fatigue and confusion. Despite the many demands on your time, this is not the season to stop exercising. Indeed, when regular exercisers are inactive, they begin to feel depressed and fatigued after just one week, according to a study from scientists at the Uniformed Services University of the Health Sciences in Bethesda, Maryland. Exercise also can give you that much-acclaimed “runner’s high.” Indeed, research shows that rigorous physical activity of any kind pumps up production of endorphins, your body’s feel-good neurotransmitters.

https://www.psychologytoday.com/blog/smart-habits-highly-successful-people/200912/7-tips-relieve-holiday-stress

A Healthier Version of an Old Favorite

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No-Bake Chocolate Cherry Oat Bars Recipe

Image of No-Bake Chocolate Cherry Oat Bars

Ingredients

2 cups rolled oats
1½ cups rice cereal
½ teaspoon salt
½ cup peanut butter
4 ounces chopped 60-percent cacao bittersweet chocolate, or ¾ cup chocolate chips
¼ cup coconut oil
¼ cup honey
1 cup (about 5 ounces) dried cherries

Directions

  1. Line a 13-by-9-inch baking pan with parchment paper, leaving a bit of paper to hang over the sides.
  2. Combine oats, rice cereal and salt in a large bowl.
  3. Melt together peanut butter, chocolate chips, coconut oil and honey in a saucepan over medium heat, stirring frequently.
  4. Pour wet mixture over oat mixture. Stir to combine.
  5. Stir in dried cherries.
  6. Pour mixture into prepared pan. Press to evenly cover the bottom of the pan.
  7. Chill for at least 3 hours. Remove from pan using overhang of paper as handles. Cut into 28 bars. Store in the refrigerator.

Cooking Note