Balsamic and Parmesan Roasted Cauliflower

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cauliflowerRoasting isn’t usually the first cooking method you think of for cauliflower but the results are quite delicious. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs. Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor.

4 servings | Active Time: 10 minutes | Total Time: 35 minutes

Ingredients

  • 8 cups 1-inch-thick slices cauliflower florets, (about 1 large head; see Tip)
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon dried marjoram
  • 1/4 teaspoon salt
  • Freshly ground pepper to taste
  • 2 tablespoons balsamic vinegar
  • 1/2 cup finely shredded Parmesan cheese

Preparation

  1. Preheat oven to 450°F.
  2. Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Nutrition

Per serving : 149 Calories; 10 g Fat; 3 g Sat; 6 g Mono; 7 mg Cholesterol; 10 g Carbohydrates; 7 g Protein; 4 g Fiber; 364 mg Sodium; 490 mg Potassium

1/2 Carbohydrate Serving

Exchanges: 1 vegetable, 1/2 lean meat, 1 1/2 fat

Tips & Notes

  • Tip: To prepare florets from a whole head of cauliflower, remove outer leaves. Slice off the thick stem. With the head upside down and holding a knife at a 45° angle, slice into the smaller stems with a circular motion—removing a “plug” from the center of the head. Break or cut florets into the desired size.

Please Join Healthy Horizons and the HRC For A Wellness Gift Event – TOMORROW

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FACULTY AND STAFF WELLNESS GIFT DAY 

DECEMBER 8TH, 12:00-1:00, ROBERTSON HALL FORD SALONchair massage

aroma therapyPlease join Healthy Horizons and the HRC to learn more about our wellness services designed specifically for full and part time faculty and staff.

Enjoy a plethora of fruitcomplimentary offerings, including:
free chair massages (first come, first serve), Stress Less Yoga tips , an  aromatherapy bar, Adult Coloring Therapy Station, healthy holiday recipes, and so much more! Also, complimentary snacks – Impact Bars (an organic Olympia granola bar), fresh fruit, and a coffee and tea bar compliments of Staff Assembly.

All participants will be entered into a drawing for prizes provided by the HRC and Healthy Horizons including: HRC yoga mats and foam rollers, Healthy Horizons fleeces, refrigerated grocery bag, first aid kit, a plush blanket, and 3 free sessions of personal training at the HRC!

How Increasing Your Water Intake for 30 Days Can Change Your Health

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waterWater is an essential part of your body. According to the United States Geological Survey, water makes up the majority of your body. This is why drinking plenty of it has such a positive impact on your overall health. In order to improve your health, set yourself a challenge – drink 1 to 2 more glasses of water per day for a month. If you complete this challenge, here are some positive health changes you might see:

  • Better joint function. According to the Center for Disease Control, water helps your joints work the way they are supposed to- cushioning impact and lubricating movement.
  • A more even body temperature. Water keeps you cool when it’s hot out. When it’s hot, you sweat cooling your body to a healthy temperature.
  • More efficient removal of a body’s waste. Your body needs to produce waste to function. You need to remove materials from your body that aren’t necessary. Water is essential in the creation and removal of your body’s waste through the aforementioned process of perspiration, as well as your urine, and bowel movements.
  • It might help you lose weight. Some studies have shown that people who eat healthy, exercise and drink a healthy amount of water are more likely to lose weight.

In particular, people who lead active, physical lives, those who are sick and those who live in warm climates need to consume more water than most.

To drink more water daily, here are some helpful tips:

  • Carry a water bottle. Buy a water bottle, fill it each morning, and take it with you wherever you go. Try to drink all of the water in the bottle during the day in addition to your regular intake.
  • Replace other beverages with water.  Although you do get water from any liquid you drink, it’s always better to drink water rather than unhealthy, processed drinks. If you drink soda or juice regularly, try replacing them with water. A glass of water instead of a can of soda will go a long way towards a healthier you.
  • Keep track of what you drink. Get a small notebook, and write down the date everyday. Next to the date, write a check, hash mark, or an X for each glass of water you drink.
  • Drink 4 to 6 glasses per day. The water you need varies by your activity level and body composition, but on average, you should try to consume 4 to 6 glasses of water per day.

Healthy Takes on Hearty Winter Recipes – Mac & Cheese

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mac n cheeseMac & cheese can be a true comfort on a gloomy day, and our healthy update takes advantage of extra-sharp Cheddar balanced with creamy low-fat cottage cheese and tucks a layer of spinach into the middle, which may help picky eaters down their vegetables. Whole-wheat pasta adds robust flavor and extra fiber.

Ingredients

  • 3 tablespoons plain dry breadcrumbs, (see Tip)
  • 1 teaspoon extra-virgin olive oil
  • 1/4 teaspoon paprika
  • 1 16-ounce or 10-ounce package frozen spinach, thawed
  • 1 3/4 cups low-fat milk, divided
  • 3 tablespoons all-purpose flour
  • 2 cups shredded extra-sharp Cheddar cheese
  • 1 cup low-fat cottage cheese
  • 1/8 teaspoon ground nutmeg
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Preparation

  1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
  2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
  3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
  4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
  5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

Tips & Notes

  • Make Ahead Tip: Prepare through Step 4. Cover and refrigerate for up to 2 days or freeze for up to 3 months. Thaw in the refrigerator, if necessary, then bake for 35 to 45 minutes.
  • Tip: To make fresh breadcrumbs, trim crusts from whole-wheat bread. Tear bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs. Or use prepared coarse dry breadcrumbs. We like Ian’s brand labeled “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets.

 

 

This Workout Is Your Secret Weapon Against Holiday Stress

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the-holiday-stress-busting-workout-sliderFeeling more Bad Santa than Buddy the Elf? Restore some peace with this balancing yoga sequence –

Research shows that right now—yes, just as you’re reading this article—your brain’s mood-stabilizing serotonin is dipping. In less scientific terms, you’re one spilled latte away from going Grinch mode on everyone from your nana to Salvation Army Santas.That’s why we’re rolling out the yoga mat. If you’re convinced that pretzel twists just aren’t your jam, now’s the time to give it another go: A slew of studies confirms this mindful movement is linked to lower levels of cortisol and higher amounts of serotonin and the relaxant GABA, which may slash stress, anxiety, fatigue, even depression. “Yoga is active relaxation, which allows us to develop presence and take responsibility for the way we feel,” says yoga instructor and Yogalosophy author Mandy Ingber, who designed the spirit-lifting routine here. “By moving with your breath, you move pent-up energy throughout your whole body, and with that, we can change our mood.” Consider this your instant fix whenever you’re feeling off.

The workout: The sequence begins with a breathing exercise to restore the central nervous system, then flows through three active stretches. Alternate between the second and third poses two or three times, then finish with the last pose. Do the routine at least three times a week.

Now say it with us: Namastay calm.

the-holiday-stress-busting-workout

Cool Running: 6 Ways to Keep Warm When Jogging in the Fall

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Young woman running outdoors on a cold winter day

If you maintain a regular jogging routine, the cool weather of fall and winter can be challenging. Cold air makes it less comfortable to run outdoors but you don’t want to let it keep you from exercising outside altogether. Here are 6 ways to keep warm when jogging in the fall and even into the winter:

1. Warm up inside. Before you head out into the cold, warm up indoors. Stretch, run in place, and do jumping jacks. Warming up will decrease the likelihood of injury from cold muscles. When your muscles are warm, they are more flexible which helps prevent cold weather injuries. When you feel warm and ready, head outside.

2. Get cold weather gear. Head down to the athletic store and stock up on warm weather running gear like thicker socks, moisture wicking under layers, a hat, gloves, and outer layer gear that’s designed for cold weather.

3. Get hand and feet warmers. Most sportswear stores sell packets that will heat up for a short period of time that you can place in your gloves, pockets or even your running shoes . When it’s cold out, your extremities will be the first thing that feels cold as your body tries to conserve heat so keeping your hands and feet warm is essential to cold weather preparedness.

4. Run at the warmest time of the day. If you’re the type of person who tends to run first thing in the morning or at night when it’s coldest, consider switching to a daytime run. It tends to be warmest outside mid-day. Try running at lunch, at least until it warms up outside.

5.  Cover your skin. When you’re dressing yourself to run outside, make sure you cover as much of your skin as possible. This will help keep your body warm as you expose yourself to the elements.

6. Mentally prepare yourself. Finally, it’s helpful to psyche yourself up to run in the cold. Listen to uplifting, energetic music. Repeat a mantra. Whatever you need to do to get yourself into a good mental place to run- do it. Then, get running!

Finally, don’t forget to hydrate- even if you aren’t sweating. Also, use your best judgment and don’t run when it’s too cold- that is, if it’s cold enough that it might be unsafe to run. Remember to consult with your primary care physician before starting an exercise program.

National Family Caregivers Month

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“R•E•S•P•I•T•E”

The theme for National Family Caregivers Month November 2015 is:

“Respite: Care for Caregivers”

caregiversRespite – the chance to take a breather, the opportunity to re-energize – is as important as any other item on your caregiver’s to-do list. People think of respite as a luxury, but considering caregivers’ increased risk for health issues from chronic stress, those risks are a lot costlier than some time away to recharge. Respite is the key to your own well-being. Respite protects your own health, strengthens family relationships, prevents burn-out and allows your loved one to stay at home up to three times longer. No wonder respite is one of the most frequently requested support services for family caregivers.

 R     is for “Rest and Relaxation”

        Everyone needs a little “R and R” – especially family caregivers. Relaxing is the best way to return refreshed to handle your many responsibilities as a caregiver.

E     as in “Energize”

Caregiving is often round-the-clock 24/7. Respite isn’t simply “getting a few hours off.” It’s necessary to help you reenergize, reduce stress and provide care for your loved one.

S     as in “Sleep”

Caregivers often have sleep problems. Address sleep problems and insomnia before they take too great a toll on your health.

P    is for “Programs that can help you”

Respite – which can be in the home or out of the home – can be hard to find but there are programs available to help you.

I      as in “Imagination”

Let your mind run free; read a book; see a movie. You have been so occupied with the nuts-and-bolts of caregiving that refreshing your mind will actually help you be a better caregiver.

T     as in “Take Five”

…or better yet, take ten.  Do you find yourself saying, “I wish I had  just ten minutes to myself”? Don’t feel guilty. You need a reprieve – a few minutes to temporarily disengage.

E     is for “Exhale”

A simple breath in and then a long exhale can help you focus and increase your vitality. A few deep breaths can give you more energy, reduce stress, and lift your mood.

During National Family Caregivers Month, remember…

“Respite:

Care for Caregivers”

Skinny Caramel Apple Pie Trifle

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apple-pie-trifleThis colossal trifle is yummylicious!!! It’s an easy to make, low-fat, fall and winter dessert! Perfect for potlucks, Halloween, Thanksgiving, Christmas or Hanukkah. It uses mostly prepared, store bought ingredients, except the fresh apple pie filling. That’s made easy by cooking the cinnamon apples in the microwave. The thing that takes the most time is chilling the cooked apples, before you assemble this dish. And, this dessert tastes best when refrigerated for at least 1 hour to marinade the flavors. Each skinny serving has 139 calories, 2 grams of fat.

Prep Time: 30 minutes, including cooking apples
Refrigerate Time (to cool cooked apples): 30 minutes
Refrigerate Time: 1 hour before serving

 Ingredients
8 cups apples, peeled and chopped
3 tablespoons reduced-fat butter
3 tablespoons sugar
1½ tablespoons cinnamon
1½ tablespoons water
1 (12 ounce) ready baked angel food cake, cut in half and into 1-inch cubes, see shopping tips
2 snack packs of already prepared vanilla or tapioca pudding, see shopping tips
1 (8 oz) container fat-free frozen Cool Whip, thawed
3 tablespoons Hershey’s Classic Caramel Sundae Syrup, see shopping tips

 Instructions
1. To prepare the apples: In a large microwave-safe bowl, add butter, cover and melt in microwave, about 20 seconds. Stir in sugar, cinnamon and water. Fold in chopped apples. Mix well. Cook in microwave about 8-10 minutes, until apples are soft. The apples create a lot of liquid, once cooked, which you’ll want to use. Place the bowl of cooked apples in the freezer to cool, about 25 minutes or in refrigerator, for about 1 hour.

2. To assemble trifle: In a large serving bowl or trifle dish, place half the angel food cake pieces on the bottom of bowl. Sprinkle half the cooked and cooled apples evenly over cake. Dollop 1 package of pudding all over top of apples. Use the back of the spoon to spread around.  Spread ½ container Cool Whip evenly over pudding. Use back of spoon to spread. Drizzle 1½ tablespoons caramel syrup over the top of cool whip.
Repeat the steps starting with angel food cake and ending with Cool Whip and caramel syrup drizzled over top.

3. Chill for at least 1 hour or overnight, before serving. Store any leftovers covered in refrigerator. You can freeze the leftovers too. 

Makes 16 servings (each serving about ¾ cup)

Food Fact
Trifles are terrific desserts because they’re made in advance and feed a crowd.


Shopping Tips
Ready baked angel food cake can be found in the produce section in most large supermarkets. It might also be in the bakery aisle.

Already prepared vanilla or tapioca pudding is usually displayed in the aisle where boxed dry pudding mixes are sold.  It’s available in a 4-snack-pack size. If you can’t find it make your own with a dry package of instant vanilla pudding. Prepare it with fat-free milk.

Hershey’s Classic Caramel Sundae Syrup is sold in most supermarkets. It’s usually displayed on a side aisle so you might have to ask for help finding it.