Recreational Sports

“Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley”

This is a refreshing dish delicious anytime of the year but especially in the summer when most veggies are at their peak. It’s also a great opportunity to add a greater variety of more nutritious whole grains to your diet. Also remember that cooking is an experiment. So be bold and explore the endless opportunities to incorporate other fresh veggies not listed for added textures and flavors.

Food Hero Recipe

Ingredients
1 cup dry barley
3 cups water
1⁄4 cup dried cranberries
1 cup fresh blueberries
1 cup sweet snap peas
1⁄2 cup red bell pepper, chopped
2 cups apples or another fresh fruit or veggie, chopped
1⁄2 cup green onions, sliced thin
1 tablespoon vinegar
3 tablespoons vegetable oil
1⁄4 cup lemon or lime juice

Directions
Place barley and water in a medium saucepan. Bring to a boil, then turn to low. Cook covered for 45 minutes.
Rinse cooked barley briefly in cold water. Drain.
Add remaining ingredients. Toss well.
Season with salt and pepper.
Refrigerate leftovers within 2 hours.

Notes
Substitute different fruits and vegetables in season.
Add nuts or seeds for added protein.

Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley

Looking for a delicious hot dinner on a cold rainy evening? This spicy dish will keep you warm as well as provide essential nutrients, like vitamins A and vitamin C. Make it vegetarian by adding tofu or use whole grain pasta if you really want to boost the nutrient and fiber content. This dish is also great heated up for those long study sessions or a busy work-week when time is tight!

Food Hero Recipe

Ingredients
4 cups water
2 packages (3-ounces each) ramen-style noodles
1⁄4 cup peanut butter
2 tablespoons soy sauce
1⁄2 cup water
1 tablespoon vegetable oil
2 boneless, skinless chicken breasts, cut in thin strips
1 teaspoon red pepper flakes
1 teaspoon finely chopped fresh ginger (or 1/2 teaspoon ground ginger)
2 carrots, thinly sliced (about 2 cups)
1⁄2 large head cabbage, thinly sliced (about 6 cups)
1⁄4 cup green onions, thinly sliced

Directions
Bring 4 cups water to boil in a medium pot. Add noodles, cover, and remove from heat (do not add flavor packets). Wait one minute, drain noodles and set aside.
Heat oil in a large skillet over medium-high heat (350 degrees in an electric skillet). Add chicken and cook until no longer pink when cut (3-5 minutes).
In a small pot, combine peanut butter, soy sauce, and 1/2 cup water. Heat over low heat, stirring until smooth. Remove from heat.
Add red pepper, ginger, and carrots. Cook 2 minutes.
Add cabbage and green onions. Cook 2 minutes.
Add cooked noodles and peanut sauce; toss and serve immediately.
Refrigerate leftovers within 2 hours.

Notes
To avoid peanuts or peanut butter, try sunflower seeds or sunflower seed butter.

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The Linus Pauling Institute invites all to Public Sessions about Whole-Food Approaches to Disease Prevention
Saturday, May 18, 2013 

 

 

 

 

• Morning presentations by respected scientists from across the country, at the CH2M HILL Alumni Center.
• Healthy dietary patterns in the prevention of breast cancer and metabolic syndrome
• Effects of whole grains and nuts on cardiometabolic syndrome risk factors
• Polyphenols and health—More than just a berry good idea
• An integrative, family-based approach to childhood obesity
• Lunch with LPI researchers.
• Afternoon tours of the Linus Pauling Science Center and also of the Pauling Papers at the OSU Libraries Special Collections & Archives Research Center.

Presentations and tours: Free. Lunch: $10.
No registration required for morning presentations.

To register for lunch (by May 10) and afternoon tours, please email HYP@oregonstate.edu , or call 541-737-8014

For details, please see lpi.oregonstate.edu/conf2013/public.html

Pear Quesdadilla

Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley

Are you a fan of fruit and cheese combos or just want a fun way to incorporate fruit into a meal? If so, take it to the next level by testing out this delicious recipe. The creaminess of the cheese with fresh sweetness of fruit will make your mouth sing! Also packed with 4g of “so good for you” fiber and 11g of filling protein. If you’re not a fan of pear, apples will work just as well.

 

 

 

Food Hero Recipe

Ingredients

• 4 medium whole wheat tortillas
• 1 cup grated cheese (try cheddar or jack)
• 1 cup pear cubes (fresh or canned/drained)
• 1⁄2 cup finely chopped green or red peppers
• 2 tablespoons minced onion (green, red, or yellow)

Directions

1. Lay two tortillas on a clean cutting board or on two plates.
2. Place 1/4 of the cheese on each tortilla.
3. Divide pears, peppers, and onion between the two tortillas.
4. Divide the remaining cheese between the two tortillas. Top with remaining two tortillas.
5. Heat a pan or griddle to medium. Place one quesadilla in pan. Cook for 2-4 minutes, or until bottom of quesadilla begins to look a little brown.
6. With large spatula, gently turn quesadilla over and cook the other side
7. until a little brown, 2-4 minutes.
8. Gently slide quesadilla onto plate. Cook the second quesadilla.
9. Cut each cooked quesadilla into 4 pieces and serve.
10. Refrigerate leftovers within 2 hours.
11. Notes
12. Put pear cubes on a paper towel for a couple of minutes to help dry them out. This will help your quesadilla stick together!
13. Out of pears? Try diced fresh apples, halved grapes, or even sliced bananas.
14. Flavor boosters: add some chopped cilantro, or use pepper jack cheese

Notes

• Try other flavors of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.

* For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here

video courtesy of Rec Sports
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Consult with your physician before beginning this or any exercise regime.
Seated Medicine Ball Russian Twist: The Russian twist is a great exercise that will work all three layers of your abdominals. Perform this exercise with a ball at the gym or with a book in your office. To increase difficulty, perform this exercise with your heels slightly off the ground.

May 17, 6-7 p.m.,  Withycombe Hall 109

Type 1 Beavers welcomes Jay Hewitt to Oregon State University as he shares his experience with diabetes and motivates others to overcome their obstacles with his program, “Finish Line Vision.”

Type 1 diabetes represents less than 10% of all diagnosed cases of diabetes, usually detected in childhood or young adults. It means the body can’t produce insulin, can only be treated with injections or pumps, and is neither preventable nor curable at this point in modern medicine. Getting diagnosed as a type 1 diabetic is a life-changing moment. Jay Hewitt, diagnosed in 1991 at age 24, made it a change for the better.

Jay completed his first Ironman Triathlon in 2002, swimming 2.4 miles… biking 112 miles… running 26.2 miles – a total of 140 miles all in one day – all while living with diabetes. Determined not to let this disease hold him back, Jay became an elite Ironman triathlete and three-time member of the U.S. National Team for Long Distance Triathlon. He is the only person with Type 1 diabetes ever to qualify and race for Team USA.

Not only did Jay start competing in some of the most grueling endurance competitions after being diagnosed, he also finished law school and went on to earn partnership at his law firm. Through his life experiences, Jay became a professional motivational speaker for his concept of “Finish Line Vision,” where he encourages people to reach their own personal finish line. His message enables individuals and organizations to achieve goals once thought impossible, converting obstacles into fuel for even greater achievements.

Following his presentation, local health professionals will be present for a Q&A session on all things diabetes. Afterwards, Jay Hewitt will be staying to answer questions, take pictures, and sign autographs for audience members. Pre-register at this event for the 5/18 5k Dash for Diabetes and get the opportunity to run beside Jay!!

For more information, contact samantha.cueva@oregonstate.edu or visit us at: www.facebook.com/Type1Beavers

“Overcome and achieve, you WILL reach your finish line!” – Jay Hewitt

Come celebrate with us in our Get Your Move On Challenge!  May 13th through the 19th

 FREE for students, faculty and staff!

Free key chain with sign up!

Complete the challenge to be entered in a drawing for prizes including: a half hour massage, Beaver Strides Merchandise, BeWell Merchandise, iTunes Gift Cards, and more!

See the Beaver Strides website for more information on how to participate! http://studenthealth.oregonstate.edu/beaverstrides

The 2013 RecSports Fun Run & Walk takes place Saturday, May 4, from 11 a.m. – 3 p.m. at Avery Park.

Those interested in participating can sign up in the Sports and Special Programs Office in Dixon Recreation Center. Deadline to register is 2 p.m. on Friday, May 3.

Feel free to contact RecSports with any comments or questions. You can find a full list of RecSports contact information on our contacts web page, or you can reach us through the social media links listed below.

Have you seen this picture from our Be Well faculty/staff newsletter a few weeks ago?

National Get Outdoors Day is a new annual event to encourage healthy, active outdoor fun.

The historic Peavy Arboretum will be used as a home base for a day of fun for families! Fishing at Cronemiller Lake, food at the Forestry Club Cabin, activities in Peavy Arboretum and guided hikes throughout – it should be a fantastic day!

 

Stay updated through the College of Forestry website!

Banana Split

Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley

Want to have dessert for breakfast and still feel good about it? Yogurt is a great source of protein and calcium while the granola is a great source of whole grains and provides a nice crunchy texture. You can make it creamier by using Greek yogurt or mix it up by trying different fruit options to satisfy your taste preferences!

 

 

 

Food Hero Recipe

Ingredients

• 1 small banana
• 1⁄2 cup oat, corn, or granola cereal
• 1⁄2 cup low fat vanilla or strawberry yogurt
• 1⁄2 teaspoon honey, optional
• 1⁄2 cup pineapple tidbits or chunks

Directions

1. Peel and split banana lengthwise. Place in cereal bowl.
2. Sprinkle granola over banana, reserving some for topping.
3. Spoon yogurt on top and drizzle with honey.
4. Decorate with reserved granola and pineapple.
5. Serve immediately. Refrigerate leftovers within 2 hours.

Notes

• Try other flavors of low fat yogurt or even cottage cheese.
• Try other fresh, frozen, or canned fruits.
• Some foods can cause choking in young children. Be sure that fruit pieces are very small and soft for toddlers. Avoid grapes, chunks of pineapple or melon. Instead, use softer canned fruit, such as fruit cocktail.
• Honey is not recommended for children under 1 year old.

* For nutritional information, information about prep time, cooking time, and to adjust ingredients to particular serving sizes, please view this recipe on the Food Hero website here

Video courtesy of Rec Sports
video platform video management video solutionsvideo player
Consult with your physician before beginning this or any exercise regime.
Back Row – The back row targets the muscles in your upper to middle back to help improve overall posture. Performing this exercise on the TRX is a great way to incorporate core stability training into your routine.

Food for Thought, brought to you by the Oregon State Student Health Services Dietitian Lynn Cordes, MS, RD, LD and OSU dietetic intern Sherry Farley

Your taste buds will love the flavor combinations of this simple, crunchy salad. An added benefit is that it will fill you up with lots of great nutrients- vitamin A, C, and zinc just to name a few- without adding extra calories! It makes a great snack, side salad, or add extra to your plate and make it a delicious and nutritious meal.

 

 

 

Food Hero Recipe

Ingredients

• 3 cups raw broccoli, chopped
• 1 medium carrot, peeled and diced
• 2 stalks celery, thinly sliced
• 1⁄2 cup raisins
• 1⁄4 cup onion, chopped
• 1 cup cooked ham, chicken or turkey
• 1⁄4 cup light mayonnaise
• 1⁄4 cup plain, non-fat yogurt
• 1 tablespoon sugar
• 1 teaspoon vinegar

Directions

1. In a large bowl mix together broccoli, carrot, celery, raisins, onion and meat.
2. Mix together mayonnaise, yogurt, sugar and vinegar in a separate bowl.
3. Add mayonnaise mixture to salad and mix well.
4. Refrigerate leftovers within 2 hours.

Video courtesy of Rec Sports
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Consult with your physician before beginning this or any exercise regime.
The dumbbell lateral raise targets the muscles in the middle aspect of your shoulder. Take a break from work and perform this exercise in your office using books or tape dispensers.

Click for larger image

 

Wellness Week begins next week and Childcare & Family Resources is hosting several unique events:

Watercolor Wellness – join us in the Craft Center on a drop-in-and-stay-as-long-as-you-can basis on Tuesday, April 23rd between 12:00 – 3:00 where we’ll be exploring the potential of watercolors as a medium of stress relief and relaxation…we’ll have large and small pieces of watercolor paper and plenty of paints and brushes. Come see what happens when you enter the world of paint and color and PLAY.

Declutter/Destress – come and attend a workshop targeting stress relief and management through creating more organized home and work environments.  Leave with a few easy tips on managing the “stuff” of life just a little bit better!  Join us on Tuesday, 12:30 – 2:00 for an hour and a half with Kristin Bertilson of Queen B Organizing in the MU Joyce Powell Leadership Room.  Please RSPV to Amy Luhn either via e-mail (amy.luhn@oregonstate.edu) or phone.

Children and Money – join us for a conversation with Anissa Arthenayake, OSU Federal Credit Union, about introducing the basic money concepts of share, save and spend.  Anissa will bring resources to share and leave with.  We’ll be meeting from 12:00 – 1:00 in the MU 109A.  Please RSVP to Amy either via e-mail or phone

The above Wellness Week offerings are FREE – we hope to see you there!