Monthly Archives: September 2012

Spa Week is Two Weeks Away!

From October 15-21st, participating spas in the tri-state area will be offering $50 spa and wellness treatments!  Don’t miss out on this great opportunity to receive massages, body treatments, facials and information on wellness programs.  Click here for a list of locations and available treatments.  Give yourself or someone you know the gift of relaxation!

Photo by:  Tara Angor Hotel on Flickr           License:  Creative Commons

Categories: Events, Off-Campus | Tags: | Leave a comment

Join us on the SJC Nature Trail!

Fall clean up and trimming

Friday September 28 at 10am until 12:30ish

We will meet by Clare Rose Playhouse

Bring gloves – clippers if you have them

Stay  as long or as short as you can

Enjoy a day in nature on your own campus!


Categories: Events, On-Campus | Leave a comment

Roasted Beet, Pear, Walnut, and Goat Cheese Salad

Makes 6 servings

1 lb beets (red or golden)
½ cup thinly sliced red onion
1 large pear, cored and sliced
3 cups arugula or mixed salad greens
¼ cup crumbled low-fat goat cheese
4 tbsp chopped walnuts, toasted


1 tbsp orange juice
2 tbsp sherry or champagne vinegar
1 tbsp olive oil
1 tsp Dijon mustard
1 tsp honey
1 tbsp minced shallots
¼ tsp salt; fresh ground pepper
to taste

1. Prepare dressing: combine all ingredients
in a jar and shake vigorously or whisk together
in a bowl. Set aside.

2. Preheat oven to 400˚F. Trim beet greens,
leaving root and an inch of stem; scrub beets with vegetable brush.

3. Place beets in a pan coated with cooking spray. Roast beets for 45 minutes or until tender.

4. When cool, rub off skins and trim root and stem. Slice beets and drizzle with a tablespoon of dressing and toss to coat.

5. Divide arugula among six salad plates; top each with beets, onion, pear slices, cheese and nuts.

6. Drizzle with remaining dressing.

Per serving: 142 calories, 4 g protein, 17 g carbohydrate, 7 g fat (1 g saturated fat), 2 mg cholesterol, 4 g fiber, and 187 mg sodium. Calories from fat: 43%.

 Recipe Source: WebMD- Chloe Thompson

Photo By: She Paused 4 Thought            License: Creative Commons

Categories: Body, Green Room | Leave a comment

Moves to Tone Your Lower Body

Looking to tone your lower body but bored of lunges and squats?  Then click here for new and creative exercise routines that help build muscle and burn fat.  Incorporating this routine with cardio will kickstart weight loss and sculpt the body.  Summer may be over but it is never to late to get in shape and keep your body healthy!

Photo by sierrafit on Flickr          License:  Creative Commons

Categories: Body, Green Room | Tags: | 1 Comment

Letter B – Why Your Heart Shouldn’t Skip a Beet

For some of us, gone are the flip-flops and summery cotton separates.   It’s that time of year when we exchange our pastels for heavier attire in richer tones.  Similarly, fall is also the time of year when we hanker for heartier fare.  Where veggies are concerned; there are a few earthly gems whose rich colors are clear indicators of the health benefits they offer. Beets are one of those jewels and sadly, are often overlooked as a borscht-only option.  They are however, packed with heart-healthy nutrients and offer limitless possibilities for preparation.  If you need more convincing to add beets to your menu, consider this:

Heart disease is not only the leading cause of death, but in its varied forms, it is also a major cause for many disabilities.  In its most common form, heart disease causes a narrowing or blockage of the coronary arteries- these are the vessels that supply blood directly to the heart.  Coronary artery disease happens slowly over time and is the major cause of most heart attacks.  A buildup of plaque in the arteries, commonly referred to as hardening of the arteries, prevents healthy blood flow and oxygen to the heart, thus causing the heart to slow down or stop.  The red pigment in beets, known as betacyanin, has been credited with providing protection against the development of cancerous cells and is believed to play a role in reducing inflammation associated with heart disease.  Beets contain a healthy dose of folate (just one half cup of cooked beets provides 17% of our recommended daily intake).  They are packed with fiber and potassium, contain no saturated fats or cholesterol, and have the highest natural sugar content of all vegetables- sweet deal!

Traditionally known for their ruby-red hue, beets also come in shades of gold and white.  They can be steamed, boiled, pickled, roasted, or eaten raw.  Because this root vegetable is high in natural sugar, beets are particularly delicious oven roasted- which concentrates the sugar rather than leaching it into cooking liquid.  As an added bonus, before you discard those beet greens (stems and leaves), consider adding well washed greens to salads or sautéing them with garlic and oil.  Nutritionally, they offer as many health benefits as the beets themselves and will impart an earthy flavor to any dish.

So, as you hunker down for cooler weather, consider gifting your precious heart with an affordable, edible gem; beets!

Written By: Michelle Frati, SJC Staff Member

Photo By: temptressyarn           License: Creative Commons


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Deep Relaxation

With the high pressure of the late autumn months approaching, it is difficult to find peace and relax.  The daylight may be getting shorter but  it seems the days are getting longer.  Exams, papers, holiday planning, colder weather, etc. can raise anxiety and make it difficult to lay back and breathe.  Fear Not….

During the busy day, designate time to put your thoughts together and let go of unneeded weight and pressure;  for “this too shall pass.”

Here is a very relaxing video of Marconi Union’s “Weightless.” Find a quiet place (if you can’t find some headphones), take a seat, click play and close your eyes.

Categories: Audio & Visual Clips, Relaxation Space | 2 Comments

National Women’s Health & Fitness Day!

Every year, on September 26, local organizations throughout the United States organizes programs and events that promote women’s health and the importance of fitness.  Hospitals, community centers, health clubs and schools focus on activities, demonstrations and screenings that advocate health awareness and the importance of physical activity.  Women are encouraged to take initiative in caring for their bodies and seek treatment early.  More information about this event, as well as how you can incorporate health and wellness into your life, can be found here.

Photo by:  MilitaryHealth on Flickr          License:  Creative Commons

Categories: Events, Off-Campus | Tags: | Leave a comment

Mantras – Change your Mind

Throughout our lives we have both positive and negative words rummaging through our minds. We create our own mental stories where more often than not, the negative story takes over and defines who we are. Our reality and our perception is therefore created by the thoughts in our mind.

The downside to this is that we can create a reality that is negative and harmful to us and it is usually not an accurate perception of who we are – not the truth of who we are. The upside of this is that we can do the opposite – there are ways to effectively train the mind to create a reality that is healthier and closer to who we actually are when we are not in a state of fear.

Shaolin monks and yogis have been doing this for centuries.  Through the use of mantras, or sounds via words or phrases, we can actually change the energy around us and within us. Here is a simple practice you can do 5 minutes a day or weave in throughout your day:

  • First, become aware of your negative thought patterns – which negative word or phrase do you catch yourself convincing yourself of
  • Secondly, choose a word or phrase that reflects the type of energy you want to bring in to your life – words like strength, I am grounding, love, compassion, and so forth
  • Thirdly, repeat this word or phrase over and over again as you focus on your breath – watch what happens to your state of mind

Mantras are very powerful as they work with sound, just like music. Our bodies and minds are inextricably linked so working on the mind will have powerful effects on the body as well. Try it out and see what happens!

Photo By: That Girl Crystal         License: Creative Commons

Categories: Relaxation Space, Yoga & Meditation | 6 Comments

How to Prevent the Common Cold Naturally with Echinacea

Now that fall is upon us the common cold may also be lurking around the corner. Lucky for us, there are some safe and natural alternatives to treating the common cold. Echinacea is a Native American medicinal plant that has become one of the most popular herbs in America today.  For hundreds of years Echinacea has traditionally been used as both preventive and reactive measures to treat colds, the flu and other infections.

You can use echinacea to shorten the duration of the common cold and flu and to reduce symptoms (such as sore throat, cough and fever) and to help boost the overall immune system and help the body fight infections.

Great ways to take echinacea are through tinctures or teas generally found at your local market or vitamin shop. I have found that tinctures and teas work well and are generally affordable. Click on the links to get an idea of some tinctures and teas to follow-up with. In my experience, echinacea has worked best right at the onset of a cold and has quickly eliminated a full-blown cold. If you have tried echinacea and it has worked for you – let us know.

Side Effects and Cautions

When taken by mouth, echinacea usually does not cause side effects. However, some people experience allergic reactions, including rashes, increased asthma, and anaphylaxis (a life-threatening allergic reaction). In clinical trials, gastrointestinal side effects were most common.

People are more likely to experience allergic reactions to echinacea if they are allergic to related plants in the daisy family, which includes ragweed, chrysanthemums, marigolds, and daisies. Also, people with asthma or atopy (a genetic tendency toward allergic reactions) may be more likely to have an allergic reaction when taking echinacea.

Tell all your health care providers about any complementary health practices you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care.

For more information on clinical trials, side effects and cautions visit NCCAM.

Photo By: sramses177               License: Creative Commons

Categories: Alternative Health, Green Room | 2 Comments

Overview of Eating Disorders

Eating Disorders tend to affect females in adolescent age but can occur at anytime in a person’s lifespan.  Eating disorders among men have also been on the rise in recent years.  According to mental health professionals, eating disorders can be broken into three categories, which include Anorexia, Bulimia, and Binge Eating.  Each of these categories consist of extreme preoccupation with food, body shape and size.  Because this disorder is associated with shame, guilt and anxiety, recognizing symptoms may be difficult.  To learn more about eating disorders and each of the categories, please click here. Information on treatment, how to help someone in need, as well as additional resources is also included.

Photo by:  mondi on Flickr            License:  Creative Commons

Categories: Green Room, Mind | Tags: | Leave a comment

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