Category Archives: #HealthyPSU

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Vegan Collard Greens

Author: Bryant Terry

Ingredients

  • 1 tablespoon plus ¼ teaspoon coarse sea salt
  • 1 pound collard greens, cut into bite-size pieces
  • 3 tablespoons extra-virgin olive oil
  • 1 red onion, finely chopped
  • ½ teaspoon minced fresh ginger
  • ¼ teaspoon chili powder
  • 1/8 teaspoon cayenne pepper
  • 2 large cloves garlic, minced
  • 1 cup vegetable stock, homemade or store-bought
  • 1 large red bell pepper, diced
  • 1 jalapeno chile, seeded and minced

Instructions

  1. Put 12 cups of water in a large pot and bring to a boil over high heat. Add 1 tablespoon of the salt, then add the greens and cook uncovered until softened, about 10 minutes.
  2. Drain well, pressing the greens to extract as much liquid as possible. When cool enough to handle, transfer to a cutting board and chop finely.
  3. Warm the oil in a medium sauté pan over medium heat. Add the onion, ginger, chili powder, cayenne, and the remaining 1/4 teaspoon salt. Sauté until the onion is soft and beginning to brown, about 10 minutes. Add the garlic and sauté for 2 minutes.
  4. Stir in the greens and stock and bring to a simmer. Decrease the heat to medium-low, cover, and simmer, stirring occasionally, until the greens are tender, about 40 minutes.
  5. Stir in the bell pepper and jalapeño. Increase the heat to medium-high, cover, and simmer for 2 minutes.

Source: https://www.youtube.com/watch?v=Ntj6f3rvZyk

Vegan Mushroom Jambalaya

Author: Jenné Claiborne

Ingredients

  • 1 cup uncooked Brown Jasmine Rice
  • 2 tbsp oil
  • ½ yellow onion, diced
  • 2 garlic cloves, minced
  • 3 celery stalks, diced (1 ½ cups)
  • 1 medium green bell pepper, diced
  • 1 (14-ounce) can diced tomatoes
  • 4 cups of mushrooms, I used oyster, shiitake, and shredded king oyster mushrooms
  • 4 cups vegetable stock OR water + 1 ½ tsp vegan bouillon paste
  • 3 bay leaves
  • 1 tablespoon creole seasoning
  • 2 teaspoons vegan Worcestershire sauce
  • 2-3 vegan sausages, sliced
  • 1 teaspoon Louisiana Hot Sauce
  • Salt
  • ¼ cup fresh parsley, chopped (for garnish)

Instructions

  1. Preheat a large Dutch oven or heavy-bottomed pot over medium heat. Add oil, followed by onion, garlic, celery, and bell pepper.
  2. Sauté until onion is translucent, about 3 minutes, then add tomatoes and mushrooms. Cook mushrooms for about 7 minutes, or until they begin to soften.
  3. Add the rice, vegetable stock, bay leaves, and 1 teaspoon pepper. Stir well.
  4. Cook with lid ajar for 25 minutes, or until rice is almost tender.
  5. Add creole seasoning, Worcestershire sauce, and hot sauce. Continue to cook until rice is tender, about 15 minutes longer. Taste for seasoning and add more salt and pepper if desired.
  6. Pan-fry the vegan sausage slices, then stir them into the jambalaya.
  7. Serve topped with fresh parsley and hot sauce.

Source: https://sweetpotatosoul.com/2020/09/vegan-mushroom-jambalaya.html

Minorities and Healthcare Today

Happy MLK Day! Martin Luther King Jr. fought for civil rights and equality for people of all races and his efforts improved the lives of racial minorities across the United States. However, our work is not over. Racial disparities in healthcare still exist today. Language barriers, poverty, food deserts, and other obstacles that minorities face in the U.S. all impact their ability to access proper healthcare. Visit the CDC website to learn more about minority health disparities. 

Cultural Wellness

Wellness is a whole-person strength-based approach. That includes the emotional, physical, occupational, intellectual, financial, social, environmental, and spiritual parts (SAMHSA). These dimensions are interconnected, one dimension building on anotherAccording to NIRSA, NASPA and ACHA, well-being is an optimal and dynamic state that allows people to achieve their full potential.  There are multiple dimensions that are part of a wellness model. 

In preparation for MLK Day, let’s consider an important dimension of wellness, cultural wellness. Cultural wellness is being aware of your cultural background. You have intrinsic respect for diversity and inclusion. You value the importance of sexual orientation, religion, gender, racial and ethnic backgrounds, age, and disabilities in a culturally rich community.  

 Interested in increasing your cultural wellness? Immerse yourself within a different environment & culture. Plan to attend a MLK Day event this week. 

Upcoming events through Student Engagement Programs 

Upcoming events through Health Promotion and Wellness 

Safe Drinking Strategies

If you choose to drink alcohol, there are lots of things you can do to have a trouble-free night.  Consider incorporating different safe drinking strategies. Here are some safe and smart drinking strategies commonly used by Penn State students:  

  1. Intentionally decide to take it easy 
  2. Set a limit of how much you’ll drink before you start pre-gaming or drinking
  3. Drink plenty of water throughout the night to stay hydrated 

Click here for additional strategies and resources.

Realistic Goal Setting

The start of a new year often provides an opportunity to hit a mental reset button. Here are important tips for successful health behavior change.   

  1. Select a goal that aligns with your values and focuses on a health behavior you want to accomplish. 
    • Do you want to eat more fruits and vegetables every day?  Do you want to practice gratitude in your daily life?  Maybe you want to quit vaping? 
  2. Set small manageable goals.
    • For example, eat one additional fruit per day,  journal once per day or set up a free appointment with Health Promotion and Wellness to learn techniques to quit vaping.  
  3. Make sure your goals are S.M.A.R.T  Specific, Measurable, Attainable, Relevant, and Time Based. 
    • Eat a banana each day of the week for 2-weeks.
  4. Successful life changes are built slowly. 
    • Slowly make modifications to your daily routine by trying a new fruit or vegetable to see if you like it. Your behavior change will last when you enjoy it. 

 Watch this video from Dr. Mike Evans, founder of the Reframe Health Lab and creator of innovative evidence-based health media, for additional tips. 

Stay Healthy During the Holidays

Do you fall out of your usual routine over the holidays? Between the break from classesholiday parties, cooler weather and less daylight, you may find yourself engaging in fewer healthy behaviors.  However, this time away from school could be an opportunity to focus on your health by trying new recipes and using your free time to get active. Health Promotion and Wellness has developed recipes and fitness tips so you can stay healthy during the holidays! Check out our website for more information. 

Financial Wellness

Financial wellness is one of the Nine Dimensions of Wellness. Learning to manage your money and make sound financial decisions is critical to your wellbeing as you move through life.  Now is a great time to tap into free resources at Penn State to help you learn about budgeting, saving and investing, loan payment and more. If you’re looking to have more control over your financial wellness, check out the resources and services offered through the Sokolov-Miller Family Financial and Life Skills Center by visiting their website. 

Your Mental Health Matters

Your mental health matters!  As you continue to live through the pandemic it is important to prioritize your well-being.  You are living and learning in ways that are new and possibly challenging and yet are critical to reducing the spread of coronavirus.  With all the changes from physical distancing to remote learning you might be feeling these shifts take a toll on your mental well-being.  To combat the stress and strain of these times it is critical to identify small actions that you can take to support your mental health and well-being. Below are a few resources to help you get started.  

Stress free finals prep

 According to the 2020 American College Health Association National College Health Assessment implemented with undergraduate students at University Parkrespondents indicated that the top two issues impacting their academic success are procrastination (40%) and stress (33%).  You can reduce your stress leading up to finals week by implementing a few time management strategies Now is a great time to start using these helpful tips: 

  1. Set goals and objectives for each class to help you stay on top of your work. 
  2. Manage your time by using a calendar system, setting timers and stick to a schedule 
  3. Prioritize your workload by making a list of the most important assignments and projects first. 
  4. Take care of yourself! Get plenty of sleep, maintain healthy eating habits, and take breaks as needed. 

For more tips on time management and managing stress, sign up for one of our free Wellness Services or attend a wellness event! Head over to our website to learn more.