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July 2018

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Now that school is out, it's easy to lose sight of all the hard work you have put in since the new year began. This month we are continuing to focus on the health of the whole self by taking a look at summer nutrition. Keep checking our Wellness Wednesday webpage for tips and tricks on wellness. New activities, events, and articles are added each Wednesday!

-The Office of Human Resources
BeWell@CSUSM

 Wellness Wednesdays

Weekly Resources, Events, and Articles

Week 1: July 4, 2018

recipe contest kick off

Enter Summer Recipe Contest!

Whether it's a simple salad or mouth-watering BBQ, we are looking for your favorite recipes to make and enjoy during the hot summer months.

Email HR your recipes for a chance to win a Wellness Wednesday swag bag including a $25.00 gift certificate to TableRunner! One winner will be randomly selected and announced on August 1st. All recipes will be posted on our Wellness Wednesday webpage, so check back often for new and crowd-pleasing dishes!

 

 

Week 2: July 11, 2018

snack attack food demo

Nutrition and Food Demonstration!

Sometimes our on-the-go lifestyles can get in the way of our plans to eat healthy. That's where snacks can fit in and help fill those gaps between meals.

Join Reveal Food + Nutrition Co as they host a food demonstration featuring chocolate cherry popcorn and peanut butter energy bites!

Enroll using course ID: ilt_CSUSM_FOOD_DEMO

 

 Week 3: July 18, 2018

snack attack food demo

Nutrition and Food Demonstration!

Learn what a plant-based diet is all about (hint: you don't have to be a vegan if you don't want to) and taste samples of easy and delicious plant-powered recipes.
Reveal Food + Nutrition Co will be back again hosting a food demonstration featuring a summertime power bowl and cinnamon nutty breakfast cake!
 Enroll using course ID: ilt_CSUSM_FOOD_DEMO

 

Week 4: July 25, 2018

Ergonmonics

8 Travel Tips for Staying Healthy This Summer

Traveling can take a toll on your health, both physically and mentally. Kaiser Permanente put together 8 quick tips for staying on track through all of your summer travels.

Send your summer recipes by July 31st to be entered into the Wellness Wednesday drawing!

 

 

 

SUMMER RECIPES

  Cilantro-Lemon Grilled Chicken from the kitchen of Steven Holbrook

Ingredients:

  • 1/3 cup plain fat-free yogurt
  • 1/4 cup chopped fresh cilantro
  • 3 garlic cloves, minced
  • 1 tbsp olive oil
  • 1 tsp grated fresh lemon rind
  • 2 tsp fresh lemon juice
  • 4 (6 oz) skinless, boneless chicken breast halves
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/8 tsp ground cumin

Instructions:

  1. Combine yogurt, cilantro, garlic, olive oil, lemon rind, and lemon juice in a large ziploc bag. Add chicken and seal. Marinate in refrigerator at least 8 hours or overnight, turning bag occasionally.
  2. Preheat grill, coat with cooking spray.
  3. Remove chicken from bag, dicard marinade. Sprinkle chicken evenly with salt, pepper, and cumin.
  4. Grill chicken 6 minutes on each side or until done.
  5. Serve with sides and enjoy!
 

 

                                       

                                        Avocado-Feta Dip from the kitchen of Hilary Taylor

Ingredients:

  • 3 plum or vine-ripened tomatoes, chopped
  • 2 ripe avocados, chopped
  • 1/3 cup finely chopped red onion
  • 1 garlic clove, minced
  • 1 tbsp fresh parsley, snipped
  • 1 tbsp fresh oregano, chopped
  • *Instead of parsley and oregano, can also add 2 tbsp fresh cilantro, snipped
  • 1 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 4-6 oz crumbled feta cheese, depending on preference

Directions:

  1. In a bowl, gently stir together tomatoes, avocados, onion, garlic and feta.
  2. Mix in herbs, olive oil and vinegar.
  3. Cover tightly and chill for 2-6 hours.
  4. Serve with corn tortilla chips or crackers/tortillas of your choosing and enjoy!
 

 

 

                                  5-minute Smoothie Bowl from the kitchen of Lara Mowery

Ingredients:

  • 1 heaping cup organic frozen mixed berries
  • 1 small ripe banana (sliced and frozen)
  • 2-3 tbsp light coconut or almond milk
  • 1 scoop plain or vanilla protein poweder *optional*

Toppings:

  • 1 tbsp shredded,  unsweetened coconut (desiccated)
  • 1 tbsp chia seeds
  • 1 tbsp hemp seeds
  • Granola *optional
  • Fruit *optional

Directions:

  1. Add frozen berries and banana to a blender and blend on low until small bits remain.
  2. Add a bit of coconut or almond milk and protein powder *optional, and blend on low again, scraping down the sides as needed, until the mixture reaches a soft serve consistency.
  3. Scoop into 1-2 serving bowls and top with desired toppings. Seed butter would also be a great addition.
  4. Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying!
 

 

 

                                             Peanut Butter Treats from the kitchen of Cai Steffler

Ingredients:

  • 1/2 cup chunky peanut butter (recommend Laura Scudder Peanut Butter)
  • 1/2 cup honey (recommend local)
  • 3/4 cup dried milk
  • 1/2 cup raisins

Directions:

  1. Mix peanut butter and honey together in medium sized bowl
  2. Stir in dried milk slowlyuntil completely mixed in with peanut butter and honey (*This will take some elbow grease!)
  3. Stir in raisins
  4. Roll mixture into quarter sized balls, place on plate and refrigerate overnight
  5. Serve cold and enjoy a healthy treat!
 

 

 

                            Loaded Baked Potato Salad from the kitchen of Courtney Tamone

Ingredients:

  • 2 1/2 pounds yukon gold potatoes, washed, peels on, diced in 1" cubes
  • 1/2 cup (one stick) melted butter
  • 1 cup sour cream
  • 1 cup mild cheddar, finely shredded
  • 1 cup bacon, cooked and crumbled
  • 3 tbsp olive oil
  • 1 tbsp salt
  • 1 tsp black pepper
  • 1/4 cup chives, finely chopped

Directions:

  1. Preheat oven to 350 degrees. On a baking sheet, roast potatoes by coating them in oil, salt, and pepper for 30-35 minutes (check with knife for tenderness). Once done, let rest for at least 5 minutes
  2. In a large bowl, mix butter, sour cream, bacon, cheese, and chives together. Once combined, add in potatoes and mix until incorporated.
  3. Place in fridge to cool for 1-2 hours. Garnish with chives and bacon, serve cold and enjoy!