Love your Body Brownbag

Come join us for our February Brown bag.

Love your Body!




When: February 15, 2011
Where: HJB, room 2500
Time: Noon


Worth 15 Health Points

Benefits of Stretching

Whether you just woke up or just finshed a vigorous work out, stretching is very important to everyday health. In fact, it may just add more year to your life.

When you wake up in the morning try doing a stretch routine, it does not have to be fancy, just stretching. If you are not sure what stretches to do, try these stretches recommended from Dr. Oz.

http://www.doctoroz.com/videos/dr-ozs-seven-minute-workout

Benefits from stretching in the morning:
Moving your body and releasing stress first thing is critical to preparing for a day where you are in control of your body. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

Benefits for relieving stress:
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

Benefits for exercise:
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

Benefits for aging:
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.


Happy Stretching!

Ever hear of Quinoa?

It is called quinoa (pronounced keen-wa), and is a grain that comes from the Andes Mountains of South America. Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.

Easy on the Stomach
Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and it has a delicious flavor all its own.


Here are a few recipes:

The Basic Quinoa Recipe

This light and wholesome grain may be prepared quickly and easily with this basic method. 2 cups water 1 cup quinoa
Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes).

You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups.



QUINOA PILAF
1/2 cup carrot, diced 6 cups quinoa, cooked (basic recipe)
1/2 cup green onion, diced 1/4 cup olive oil
1/4 cup celery, diced 2 cloves garlic, crushed
1/4 cup green pepper, diced 1 cup almonds, sliced
1/4 cup sweet red pepper, diced 1/4 tsp oregano
salt to taste

Sauté chopped vegetables in olive oil until clear, yet crisp: stir in oregano. Add sautéed vegetables to cooked, hot quinoa, mixing well. Add salt to taste. Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix. Serves 6-8. Quinoa pilaf served as a side dish with fish or chicken is delicious. Vary the pilaf using your favorite vegetables, or by cooking the quinoa in chicken, fish or vegetable stock instead of water.



LASAGNEQUINOA
1 can peeled tomatoes or
4 roma tomatoes, chopped
1 lb hamburger or veggie burger
2-8 oz cans tomato sauce
3 cups quinoa, cooked
1/4 lb mozzarella cheese, crumbled
1/4 lb parmesan cheese, grated
1/4 cup olive oil
1 tsp salt
2 tsp oregano
1 cup onion, minced
1/2 lb ricotta cheese
2 cloves garlic, minced


Sauté onion and garlic in olive oil until browned. Add hamburger, cook until browned. Add tomato sauce, tomatoes, salt and oregano. Simmer. Preheat oven to 350 degrees. Put layer of this sauce in bottom of 13x9x2-1/2" baking dish, following with layer of quinoa and layer of cheese. Repeat two more layers ending with sauce an extra Parmesan cheese on top. Bake about 35 minutes. Serves 6-8.




Marsala Braised Quinoa with Crimini Mushrooms In Roasted Tomato
(4 servings) This recipe is on the back of our Inca Red Box
1 cup Red Quinoa 1/4 cup Marsala Wine
2 cups Water 2 Tbsp. Tamari
Pinch Sea Salt 1/2 lb. Crimini Mushroom Caps, minced
2 Tbsp. Olive Oil 1/2 tsp. Whole Fennel Seed, crushed
2 Shallots, minced 1/4 cup fresh Cilantro or Basil for garnish
1 tsp. dried Basil 4 roasted Tomatoes

Cook red quinoa in 2 cups Water for about 15 minutes until water is absorbed. Warm a heavy bottomed skillet. Add olive oil and minced shallots together, in that order. Cook slowly until shallots are clear, soft, and beginning to brown. Add mushrooms, toss well, and then spread out over the pan stirring occasionally always returning them to cover the metal surface of the pan. Cook until mushrooms are deep brown. Add cooked quinoa, mix well. When grain is thoroughly heated and may be sticking slightly to the pan, add Marsala, stir, add tamari, stir. Cover for a few minutes. Toss a generous amount of minced fresh herbs into the grain. Then use to fill roasted tomatoes.

(Roasting a tomato: Use a small sharp knife to cut into the center and scoop out some of the inside of the tomato. Put some olive oil in the palm of your hand; lightly coat the tomato with oil. Coat with a small amount of sea salt. Bake at 450° F. until the skin is slightly soft.)


http://www.quinoa.net/106.html

Marital Enrichment Brown Bag

Come learn how to strengthen Marital Relationships with Dr. Steven Duncan!

When: Thursday, January 20th at Noon
Where: Health and Justice Building, Room 2500

Attendance is worth 10 health education points.

Recipe of the Day: Chicken Buritos From Scratch

I had a bunch of odds and ends lying around my house, and decided to whip up some chicken buritos with them. They were delicious, easy, filling, and healthy. What more needs to be said. Try them out!

Ingredients

1 TB olive oil
4 Chicken Breasts
1 tsp garlic powder
1 tsp ground pepper
1 tsp misquite chicken marinade
1 tsp seasoning salt
1 TB chili powder
1 cup grated cheddar cheese
1 can green chilies
2 cans black beans (drained)
8 whole-wheat tortillas

Directions

Cut up chicken breasts into bite-size chunks. Place in frying pan with heated oil. Mix in the next 5 ingredients with the chicken until chicken is all the way cooked through. Meanwhile, mix the cheddar cheese, green chilies, and black beans in a medium mixing bowl. Combine chicken. Place about 1/3 cup of the filling into the middle of tortilla and roll up with the open side down in a 9 x 13 greased dish. Place dish into oven for 20 minutes at 350 degrees. Enjoy!

7 Snacks to Stash in Your Desk

Sick of the everday-same-old-bland sancks you bring to work? Here is a list of some snacks that can help add a variety to your life!

1. Dry cereal
2. Low-fat popcorn
3. Natural nut butter
4. Apple
5. Nuts
6. Low-calorie energy bar
7. Dark chocolate

-List maker's Get-Healthy Guide
From the editors of Prevention

Healthy ways to feel full

Fruits and veggies are low-cal/energy-dense foods, meaning they give you a big bang of energy in the form of carbohydrates with fiber. They fill you up and allow your blood sugar to rise slowly; the fiber slows your digestion so you feel full longer.
Combining a lean protein with a small amount of healthy fat and a whole grain carbohydrate will also allow you to feel full longer with less calories. Here are some examples:

1. A whole grain wrap of white meat turkey, tomato, and lettuce, plus avocado
2. Fruit instead of gummy bear s and licorice
3. Sourdough/rye/100% whole grain/pumpernickel bread instead of white bread
4. Plain non-fat yogurt plus berries instead of sweetened yogurt
5. Bran or 100% whole grain cereals or oatmeal instead of sweetened cereals
6. Baked potato with skin on instead of potato chips or fries
7. Chickpeas (garbanzo beans) or brown or wild rice instead of white rice
8. Plain air-popped popcorn instead of crunchy processed snacks
9. Small serving of nuts instead of granola bars
10. Grains such as amaranth, barley, buck wheat, millet oats, or wheat instead of refined carbohydrates
11. Lentils, beandip, salsa instead of creamy processed cheeses
12. Almond or other nut butters instead of traditional processed peanut butter

-Fat Families Thin Families, 59
How to Save Your Family From the Obesity Trap
Amy Hendel

Recipe of the Week: White Bean and Turkey Chili

Heavenly, Hearty, and Healthy. That is all there is to say.


Ingredients

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Nutritional Information

Calories:286 (19% from fat)
Fat:6g (sat 1.2g,mono 2.1g,poly 1.6g)
Protein:32.4g
Carbohydrate:24.3g
Fiber:5.5g
Cholesterol:85mg
Iron:4.8mg
Sodium:435mg
Calcium:105mg

Jennifer Martinkus, Cooking Light, NOVEMBER 2006

Healthy Dessert of the Week: Belated Thanksgiving Peacan Pie, but Early Christmas Delight!

I made this for Thanksgiving dinner, and it did not disappoint. There were probably about 6 or 7 other pies out with the Pecan Pie, and every single piece was devoured by the guests! This is a must :)

Ingredients

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1 cup packed dark brown sugar
1 cup light corn syrup
2/3 cup regular oats
1/2 cup chopped pecans
2 tablespoons butter, melted
1 teaspoon vanilla extract
1/4 teaspoon salt
2 large eggs, lightly beaten
2 large egg whites, lightly beaten

Preparation

Preheat oven to 325°.

Roll dough into an 11-inch circle. Fit into a 9-inch pie plate coated with cooking spray. Fold edges under; flute.

Combine brown sugar and remaining ingredients, stirring well with a whisk. Pour into prepared crust. Bake at 325° for 50 minutes or until center is set. Cool completely on a wire rack.

Nutritional Information

Calories:311 (33% from fat)
Fat:11.3g (sat 3.5g,mono 5g,poly 2.6g)
Protein:3.2g
Carbohydrate:51.4g
Fiber:1g
Cholesterol:42mg
Iron:0.8mg
Sodium:181mg
Calcium:30mg

Laura Martin, Cooking Light, NOVEMBER 2006

Total Body Workout

There is a great program on BYU TV called, "Total Body Workout" with Deni Preston. It is on every weekday morning @ 8:00am on BYU-TV. She is a great instructor, and works the whole body during her workouts. Some days are harder than others, but it is good to get a challenge as well as a break. Deni is a positive instructor, and makes exercise fun! I highly recommend trying out "Total Body Workout" soon! The weather is getting colder, so doing her workout routines is a great way to stay active in a warm environment! Her program is for everyone including men, women, pregnant women, individuals who want a challenge, individuals who are intermediate, and individuals who are at a beginning level. Try it out!!!

Here is the website where you can preview some of Deni's workouts!