Healthy Horizons

Healthy Horizons

Potato and Pumpkin Gratin

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Ingredients

  • 1 pound small all-purpose potatoes, halved
  • 1 1/2 pounds pumpkin
  • 1/2 cup apple cider
  • 10 ounces vegetable broth
  • 1 small sprig of fresh rosemary
  • 1 large red onion, halved and thinly sliced
  • 3 beefsteak tomatoes, thickly sliced
  • 2 sprigs fresh oregano, stalks discarded
  • 12 cups grated Parmesan cheese
  • 1 cup fresh white bread crumbs
  • Salt and pepper

Instructions:

Preheat the oven to 350°F. In a medium saucepan, combine potatoes and water to cover. Bring to a boil. Cook for 15 to 20 minutes or until just tender. Drain.

In large saucepan, combine pumpkin, cider and broth. Add rosemary. Bring to a boil, partially cover pan, and simmer 15 minutes. Add onion and continue to cook for 10 minutes. Discard rosemary and add salt and pepper to taste.

Slice potatoes and arrange half of them over the bottom of a 2 quart ovenproof baking dish. Lay half the tomato slices on the potatoes and scatter half the oregano leaves over. Season to taste with salt and pepper, and sprinkle with half of the cheese.

Spoon cooked pumpkin on top, adding all the cooking liquid. Top with remaining potatoes, tomatoes and oregano. Mix remaining cheese with bread crumbs and sprinkle over top of vegetables.

Bake gratin for 35 to 40 minutes or until topping is crisp and golden brown. Serve hot.

Nutritional Information(per serving)

  • Calories: 480
  • Fat: 18g
  • Saturated Fat: 11g
  • Cholesterol: 45mg
  • Sodium: 370mg
  • Carbs: 53g
  • Protein: 30g
  • Fiber: 6g

Indy Fitness Festival

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A studio crawl event! 3 days, 6 studios, 2 special guests. Spend a weekend sweatin’ it out with friends and finding your best workout. Boxing, bootcamp, pure barre, hot yoga, hip-hop fance, arial silks, and more! For beginners to advanced enthusiasts. All levels welcome!

Cost: $45. 10% of proceeds go towards The American Red Cross Hurricane Victims Fund and The Humane Society of the United States Disaster Relief Fund.

https://www.fitfreehappy.com/indyfitnessfestival

Lunch ‘n Learn: Feeling Hot, Hot, Hot?

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You are invited to a Healthy Horizons Lunch ‘N Learn
Wednesday, November 8th, 2017
12:00-1:00 PM, Pharmacy Building 205

It is estimated 6,000 American women reach menopause every day.  Symptoms experienced prior to and after menopause have been shown to negatively impact a woman’s quality of life and productivity at work.  During this presentation, common symptoms and strategies to treat these  will be discussed.

Bring your lunch and join us.  RSVP to healthyhorizons@butler.edu by November 3rd.

Child’s Art Competition for A Healthy Cause

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The United States Antibiotic Awareness Week (formerly known as “Get Smart” Week) is an annual one-week observance to raise awareness of the threat of antibiotic resistance and the importance of appropriate antibiotic use. In honor of U.S. Antibiotic Awareness Week, the Indiana State Department of Health is holding a kids art competition.

Children ages 13 years-old and younger are encouraged to submit a drawing, poster, story, or poem based on one of the following themes for a chance to win an Indianapolis Colts baseball cap.

  • Importance of proper hand washing
  • Importance of vaccines
  • Knowing when NOT to use antibiotics (such as for colds and the flu- for more helpful hints, visit the U.S. Antibiotic Awareness Week website)

There will be one prize for each of the following age groups: <4, 5-7, 8-10, and 11-13. Further information, including the competition guidelines, can be found on the ISDH website at: http://www.in.gov/isdh/27623.htm. Contest entries are due Tuesday October 31st, 2017.

Healthier Food Choices

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How can I make healthier food choices?

The U.S. Department of Health and Human Services (HHS) and Department of Agriculture (USDA) offer tips for healthy eating in Dietary Guidelines for All Americans.

  • Focus on fruits. Eat a variety of fruits — fresh, frozen, canned, or dried — rather than fruit juice for most of your fruit choices. For a 2,000-calorie diet, you will need 2 cups of fruit each day. An example of 2 cups is 1 small banana, 1 large orange, and 1/4 cup of dried apricots or peaches.
  • Vary your veggies. Eat more:
    • dark green veggies, such as broccoli, kale, and other dark leafy greens
    • orange veggies, such as carrots, sweet potatoes, pumpkin, and winter squash
    • beans and peas, such as pinto beans, kidney beans, black beans, garbanzo beans, split peas, and lentils
  • Get your calcium-rich foods. Each day, drink 3 cups of low-fat or fat-free milk. Or, you can get an equivalent amount of low-fat yogurt and/or low-fat cheese each day. 1.5 ounces of cheese equals 1 cup of milk. If you don’t or can’t consume milk, choose lactose-free milk products and/or calcium-fortified foods and drinks.
  • Make half your grains whole. Eat at least 3 ounces of whole-grain cereals, breads, crackers, rice, or pasta each day. One ounce is about 1 slice of bread, 1 cup of breakfast cereal, or 1/2 cup of cooked rice or pasta. Look to see that grains such as wheat, rice, oats, or corn are referred to as “whole” in the list of ingredients.
  • Go lean with protein. Choose lean meats and poultry. Bake it, broil it, or grill it. Vary your protein choices with more fish, beans, peas, nuts, and seeds.
  • Limit saturated fats. Get less than 10 percent of your calories from saturated fatty acids. Most fats should come from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. When choosing and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free.
  • Limit salt. Get less than 2,300 mg of sodium (about 1 teaspoon of salt) each day
  • https://www.womenshealth.gov/a-z-topics/overweight-obesity-and-weight-loss

Prep For Your First 5K

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If your workout is getting stale, renew your motivation by setting a goal. For example, think about signing up for a 5K race in your area. Even if you’re not currently active, 5K (about 3.1 miles) is a goal most people can achieve. Training for an event gives each workout added purpose and can help you stay on track.

For those who are new to race training, Kerem Shuval, PhD, director, Physical Activity & Nutrition Research at the American Cancer Society, shares his tips:

  • Register for an event at least 3 months in advance. That way, you’ll have plenty of time to build up your endurance slowly and safely.
  • Check with a doctor before beginning training.
  • Get the right equipment – comfortable clothes and well-fitting running shoes (be sure to break them in slowly). And don’t forget sun protection!
  • Stretch gently before and after your run to reduce risk of injury. Use the first few minutes to warm up slowly to prepare your body for aerobic activity, and cool down gradually at the end.
  • Start slowly. If you’re not currently exercising, be careful not to overdo things in the beginning. Try mixing walking and jogging every other day or about 2-3 times a week for the first couple of weeks, gradually increasing to 4-5 times a week.
  • Focus on distance more than time. Even though it’s called a race, finishing is what counts. If you can slowly build up your endurance to running about 7K in your practices, you’ll be more able to relax and focus on enjoying yourself for your very first 5K race.
  • For most people, exercising regularly will make you start to feel better and healthier in as little as 2 weeks. But if you feel any pain along the way, don’t try to tough it out. Stop and check with your doctor.
  • Involve your family or a buddy in this challenge; it will be more fun and help you stick with it.
  • Support your workout with a healthy diet

https://www.cancer.org/latest-news/5k-for-beginners.html

Is Yoga For You?

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Why should I do this yoga thing? Isn’t it just glorified stretching? Quite the contrary, yoga has been shown to help alleviate stress, improve mobility, flexibility, and strength, as well as improve brain function and cognition associated with memory. Yoga has also been shown to reduce anxiety and depression as well. Many studies have even confirmed that a consistent yoga practice can help to alleviate back pain, reduce headache frequency and intensity, minimize shoulder, and neck tension, as well as improve circulation in the body, improve digestion and lower blood pressure. It is deeply restorative for the body and the mind. With all of these great benefits, why not start? You’ve got nothing to lose, and everything to gain.

Good news! The HRC provides FREE Yoga to Faculty and Staff 3 days a week. All you need is your Butler issued ID card and you can drop in.

Mondays (12-12:45: Karen) HRC Wet Room

Wednesdays (12-12:45: Nicole) HRC Wet Room

Fridays (12-12:45: Nicole) HRC Wet Room

For more information on yoga services provided by the HRC visit: https://www.butler.edu/fitness/group-fitness-classes

Carbon Monoxide Poisoning Prevention

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You Can Prevent Carbon Monoxide Exposure

  • Do have your heating system, water heater and any other gas, oil, or coal burning appliances serviced by a qualified technician every year.
  • Do install a battery-operated or battery back-up CO detector in your home and check or replace the battery when you change the time on your clocks each spring and fall. If the detector sounds leave your home immediately and call 911.
  • Do seek prompt medical attention if you suspect CO poisoning and are feeling dizzy, light-headed, or nauseated.
  • Don’t use a generator, charcoal grill, camp stove, or other gasoline or charcoal-burning device inside your home, basement, or garage or near a window.
  • Don’t run a car or truck inside a garage attached to your house, even if you leave the door open.
  • Don’t burn anything in a stove or fireplace that isn’t vented.
  • Don’t heat your house with a gas oven.
  • Don’t use a generator, pressure washer, or any gasoline-powered engine less than 20 feet from any window, door, or vent.

https://www.cdc.gov/co/guidelines.htm

Seasonal Snack Fun

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Scary Halloween Sandwiches

Peanut butter and jelly sandwiches get dressed up for spooky fun

scary Halloween sandwiches

Michelle Riley/The HSUS

Trick or treat, savory or sweet? It’s your choice, depending on the filling you pick for this sandwich in disguise. Packed in a school lunch box or brown-bagged for the office, this sandwich is sure to scare up a few smiles.

We chose the classic PB&J combo—in part, because the chow mein noodle “legs” stick to the peanut butter center like flies to a spider’s web. Other options you may wish to try: hummus; non-dairy cream cheese and olive spread; or even eggless egg salad.

Serves 1

2 slices pumpernickel bread
Chunky peanut butter and apricot jelly (or your choice of filling)
Chow mein noodles (or try pretzel sticks or carrot sticks)
One small carrot (for eyes)
2 chocolate chips (also for eyes)

Use cookie cutters or a small cake pan (the top layer of a tiered cake pan set works well) to stamp the monster’s “body” out of two slices of bread.

Tip: Let the bread sit for 10-15 minutes once the shape has been cut out—this makes it easier to spread the filling in the center as the bread will be slightly more firm.

Spread the filling on one slice and top with the remaining slice.

To make eyes: Cut two small carrot rounds. Press them into the top slice of sandwich bread. Top with a dab of peanut butter (or other sticky ingredient) and press the chocolate chips on top.

To make legs: Insert 8 pieces of chow mein noodle at even intervals around the body of the sandwich.

Pack carefully for transport, or assemble just before eating. Happy Halloween!

This recipe was inspired by the Scary Monster Treat in Jennifer McCann’s delightful Vegan 

http://www.humanesociety.org/issues/eating/recipes/sandwiches/halloween_sandwiches.html?credit=ad_gg_grants_MM_062617_web_id496822545