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DASH DIET WHY DASH?

  • Lower Blood Pressure
  • Reduce your risk of heart attack and stroke
  • Reduce Cholesterol Reduce your risk of heart disease
  • Reduce your risk of heart attack stroke
  • Improve Insulin Sensitivity Keeps blood sugar on an even level Reduces belly fat Reduce your risk of diabetes
  • Reduce triglycerides
  • Improve HDL

  • WHAT IS DASH?
  • Lots of fruits and vegetables
  • Whole grains and complex carbohydrates
  • High in fiber
  • Low-fat or nonfat dairy
  • Fish, Poultry and lean meats
  • High in potassium, magnesium, calcium and fiber


  • EGGPLANT PARMESAN

    Ingredients
  • 1 cup Italian-seasoned bread crumbs
  • 1/2 cup eggs, beaten
  • 1 medium eggplant, sliced into 6 (1/2-inch) rounds
  • 1 tablespoon olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 cup chopped fresh basil leaves
  • 1 cup shredded part-skim mozzarella
  • 1/2 cup grated Parmesan

  • Directions
    Preheat oven to 350 degrees F. Place bread crumbs on a shallow plate. Pour eggs onto another shallow plate. Place a wire rack on top of a cookie sheet. Take a round of eggplant, dip it into the eggs until fully covered, and then drag through the bread crumbsuntil completely coated; transfer to a wire rack. Repeat for each round of eggplant and then bake in oven for 15 minutes. Remove eggplant from oven and leave oven at 350 degrees F. Line the bottom of a medium-sized casserole dish (about 13 by 11 inches) with the eggplant rounds. Pour the tomato sauce over the eggplant. Top with the cheeses. Repeat until the casserole dish is filled. Bake for 30-45 minutes until cheese is soft and bubbly. Remove from oven and let stand for 5 minutes before serving.


AROMATHERAPY

LAVENDAR Lavender essential oil has a calming scent, which makes it an excellent treatment for the nerves and anxiety issues. The refreshing aroma removes nervous exhaustion and restlessness while also increasing mental activity. It is frequently used as a treatment for insomnia and can also be helpful in treating migraines, headaches, depression, nervous tension and emotional stress. Try inhaling lavender before going to bed to help you fall asleep, or before taking an exam to improve your mental activity!

How to use:
For acute stress
  • Place 1 – 2 drops of oil in boiling water
  • Lean over boiling water with a towel over your head
  • Inhale slowly for 3 – 5 minutes

  • For insomnia/sleeplessness
  • Place your right index finger over your right nostril
  • Place your open bottle of aromatherapy oil underneath your left nostril
  • Inhale and exhale slowly through your left nostril for 3 – 5 minutes

  • For general relaxation:
  • Mix 1 – 2 drops of aromatherapy oil with a few drops of warmed body butter or oil (shea butter, coconut oil, etc)
  • Place the mixture behind your earlobes, at the back of your neck, or on your wrists
  • Reapply as needed. 
  •  

    HEALTHY RECIPES

    TOMATO SAUCE
    Ingredients
    • 1/4 cup olive oil
    • 1 small onion, chopped
    • 2 cloves garlic, chopped
    • 1 carrot, chopped
    • Sea salt and freshly ground black pepper
    • 2 (32-ounce) cans crushed tomatoes
    • 4 to 6 basil leaves
    • 2 dried bay leaves

    Directions
    In a large casserole pot, heat oil over medium high heat. Add onion and garlic and saute until soft and translucent, about 2 minutes. Add celery and carrots and season with salt and pepper. Saute until all the vegetables are soft, about 5 minutes. Add tomatoes, basil, and bay leaves and simmer covered on low heat for 1 hour or until thick. Remove bay leaves and check for seasoning. If sauce still tastes acidic, add unsalted butter, 1 tablespoon at a time to round out the flavors. Add half the tomato sauce into the bowl of a food processor. Process until smooth. Continue with remaining tomato sauce. If not using all the sauce, allow it to cool completely and pour 1 to 2 cup portions into freezer plastic bags. This will freeze up to 6 months.

    BOILED CELERY

    Ingredients:
    • Celery (as much as you want)
    • Tomato Sauce

    Directions:
    Wash the celery in cool water. Cut off and discard the stem end and the leafy top. Cut the celery stalks uniformly to your desired size. Pull off any tough strings. Place the celery in a pot. Add enough water to cover the celery to a 2-inch depth. Bring the water to a simmer over medium high heat. Simmer small 1- to 2-inch-long pieces for 5 to 10 minutes, or larger stalks for up to 20 minutes. Drain the celery in a colander after it reaches the desired tenderness. Once cooked, pour tomato sauce over celery and enjoy!

    HEALTHY TIP:
    • Combine boiled celery with carrots, peas or bell peppers for a vegetable medley, or add it to warm salads or casseroles.