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Health and Wellness The Wellbeing Blog

Healthy Recipe of the Week – Salmon & Asparagus Farro Bowl

Earth day is less than a week away now, and if asked how your daily routine impacts the environment, what would you say? Many of us would likely consider our daily commute or perhaps even recycling habits to be the main contributors of our carbon footprint. While these are important factors to consider, have you ever thought about what you eat also has an impact on the environment? » More …

Employee Wellness Event Food Demonstration – Intro to Grain Bowls and Instant Layered Soups

Happy Spring Equinox everyone! In celebration of today, the second annual Employee Wellness Event hosted by the Wellness Collaborative and Chancellor DeWald is being held in the CCRS building from 11 AM – 1 PM. The overall event is designed to help faculty and staff rejuvenate their well-being by taking a break in their busy work day to de-stress and get away from their desks. At the event, I get the fun job of helping run our food demonstration/sampling with the Fresh Plate by helping people create their own healthy grain bowls or instant layered soups! While we don’t have any particular recipes to share, we have several healthy ingredient options that leave the flavor combinations endlessly creative. Come down to the event for your lunch break and experience how yummy grain bowls or instant soups can be! If that isn’t enough for you to come, we also have some other enticing attractions such as an animal petting station, Bloomsday sign-up table, Wii bowling competition, massages, mindfulness sessions and even a virtual reality station!

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Healthy Recipe of the Week – Freekeh Tabbouleh

You may be familiar with a quinoa tabbouleh, but using freekeh instead of quinoa is a new twist to this classic recipe. An ancient grain that is traditionally grown in Mediterranean and North African regions, freekeh comes from wheat harvested while still young and green followed by being roasted and rubbed to get it’s unique flavor. While not gluten free, it has more protein and twice as much fiber as quinoa which makes it nutrient dense. Try this recipe today to get a nutritious and fresh side dish to your next meal!

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Healthy Recipe of the Week – Vegan Broccoli & Cheese Casserole

While I don’t usually make resolutions in January, I have joined the resolutions bandwagon this year and made it a priority to be better at self-care, specifically with being more active. To ensure I am giving my body what it needs to be stronger, I have also accompanied this resolution to include nutritious meals before and after my workouts. The recipe I am sharing with you today is just one example of a great post workout meal I have found. The quinoa and vegan cheese sauce bring a lot of protein and iron when you need it most, combined with the broccoli and chickpeas to give you fiber and a wealth of vitamins that will help stabilize your recovery. Not much of a vegan fan? Try this recipe out with regular cheese and chicken! » More …

Countdown to the Holidays – Herbal Digestion Aides

By Lonika Sood, M.D., M.H.P.E., F.A.C.P., F.H.M.
ESFCOM Clinical Education Director for Internal Medicine

The holidays are coming upon us – and that can mean only one thing…. Food, and lots of it. Drawing from my Indian roots (and the 5000-year-old ancient art of Ayurveda), I am sharing with you the historical uses of some herbs, that have been known to aide in digestion: » More …

Healthy Recipe of the Week – Harvest Stew with Smoked Sausage

Waking up to the cold and wet weather this morning, I felt sorry for all the trick or treaters that will loyally still go out tonight in the spirit of Halloween tradition and fun. However this dedicated group of kids will also include an accompaniment of dedicated parents/loved ones that will look after them, even on a miserable night for a stroll around the block. If this fits in with your plans tonight, be sure to give yourself a warm dish that will help bring some nourishment for that long trek tonight and hopefully get a head start on any colds that might come afterwards. Don’t be fooled by this harvest stew though, while the seasonal root vegetables and squash make it very nutritious, it is packed full of savory flavor from the sausage that will keep you coming back for seconds. I had mine with a few slices of french bread I picked up on the way home this weekend, and my family loved it.

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Healthy Recipe of the Week – Harvest Chicken Casserole

Autumn is here and the warm, comfort food cravings are definitely on the rise. With being well settled into fall quarter/semester, schedules start to get pretty busy and cooking can sometimes be a bit of an afterthought. Give your family and yourself a boost with this fall-inspired dish that leaves you full, nourished and satisfied. I got the chance to make it on Sunday, and have been grateful for the leftovers for a quick lunch or dinner. Feel free to experiment with the wonderful array of vegetables in season now too! The recipe calls for sweet potatoes and brussels sprouts, but I even tried it with butternut squash and kale. » More …

Healthy Recipe of the Week – Strawberry Banana Smoothie

A strawberry banana smoothie is my go-to morning smoothie. It is simple, affordable and gives great nutrition for a fast snack or breakfast. I give one almost every morning to my boyfriend as he does lawn work out in the heat all day and can use the extra electrolytes from the coconut water and potassium from the banana. I also enjoy it as an after work/school snack. You can’t go wrong with this classic! » More …

Healthy Recipe of the Week – Raspberry Vinaigrette

Raspberries are an amazing fruit. Not only are they sweet and flavorful, but they also have several nutritional benefits including they’re low in calories, high in fiber and have a lot of Vitamin C. In addition, they also offer a rich source of flavonoids and antioxidants that help prevent cardiovascular disease and cancer. Try this vinaigrette to get some easy impact from this fruit’s benefits in a variety of ways! I love it over a strawberry spinach salad but I even used it over crostini with some greens and roasted grapes to get a balanced amount of flavors and nutrients. » More …