Challenge / Recipe of the Month

Recipe Of The Month

Simply Wellness and Executive Chef Robert Lavoie have come together to provide Roger Williams University faculty and staff with a healthy recipe of the month. All recipes will utilize healthy alternatives in cooking and baking. Cook using these new recipes, which are posted on the Simply Wellness website, to enjoy in the comfort of your home. During the month these recipes will be prepared by the Chefs in the Upper Commons, so be sure to visit the Simply Wellness website calendar of events for the specific day and time.

February

Shrimp Veracruzana

Veracruzana is a dish full of onions, jalapeños and tomatoes from the Mexican state of Veracruz. Here we pair the zesty sauce with shrimp, but it can be served with any type of fish or chicken. The heat of fresh jalapeños varies depending on growing conditions. Be sure to taste yours as you're adding them to the dish and adjust the amount according to your taste. For pepper flavor without the heat, use a thinly sliced green bell pepper in place of the jalapeños. Serve with: Rice or potatoes and an avocado salad.

4 servings - Active Time: 30 minutes Total Time: 30 minutes

Ingredients

• 2 teaspoons canola oil
• 1 bay leaf
• 1 medium onion, halved and thinly sliced
• 2 jalapeño peppers, seeded and very thinly sliced, or to taste
• 4 cloves garlic, minced
• 1 pound peeled and deveined raw shrimp, (16-20 per pound; see Shopping Tip)
• 3 medium tomatoes, diced
• 1/4 cup thinly sliced pitted green olives
• 1 lime, cut into 4 wedges

Preparation

Heat oil in a large nonstick skillet over medium heat. Add bay leaf and cook for 1 minute. Add onion, jalapeños and garlic and cook, stirring, until softened, about 3 minutes. Stir in shrimp, cover and cook until pink and just cooked through, 3 to 4 minutes. Stir in tomatoes and olives. Bring to a simmer, reduce heat to medium-low, replace cover and cook until the tomatoes are almost broken down, 2 to 3 minutes more. Remove the bay leaf. Serve with lime wedges.

Tips & Notes

Shopping Tip: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to be sure you're getting the size you want, order by the count (or number) per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as Wild American Shrimp or Marine Stewardship Council. If you can't find certified shrimp, choose wild-caught shrimp from North America—it's more likely to be sustainably caught.

Nutrition

Per serving: 192 calories; 6 g fat ( 1 g sat , 3 g mono ); 172 mg cholesterol; 11 g carbohydrates; 0 g added sugars; 24 g protein; 2 g fiber; 324 mg sodium; 516 mg potassium.

Challenge Of The Month

February

Each month, Simply Wellness will offer a wellness challenge and invites anyone who is looking to improve their wellbeing to participate. Make these challenges a part of your daily routine and a personal goal for the month. Adhere to the challenge and always remind yourself that you are important and these changes will enable you to make gradual progress towards a healthier lifestyle.

Workplace exercises: How to burn calories at work

You may spend your workdays at a desk, but you don't need to take it sitting down. Make workplace exercises — from fitness breaks to walking meetings — part of your routine.

By Mayo Clinic staff

If you're doing your best to set aside time for physical activity either before work or after work, good for you — but finding time to exercise can be a challenge for anyone who has a busy schedule. Why not work out while you're at work? Consider 10 ways to make workplace exercises part of your routine.

No. 1: Make the most of your commute

Walk or bike to work. If you ride the bus or the subway, get off a few blocks early or at an earlier stop than usual and walk the rest of the way. If you drive to work, park at the far end of the parking lot — or park in the lot for a nearby building. In your building, take the stairs rather than the elevator.

No. 2: Look for opportunities to stand

You'll burn more calories standing than sitting.  Stand while talking on the phone. Better yet, try a standing desk — or improvise with a high table or counter. Eat lunch standing up. Trade instant messaging and phone calls for walks to other desks or offices.

No. 3: Take fitness breaks

Rather than hanging out in the lounge with coffee or a snack, take a brisk walk or do some gentle stretching. For example, face straight ahead, then lower your chin to your chest. Or, while standing, grab one of your ankles — or your pant leg — and bring it up toward your buttock. Hold each stretch for 15 to 30 seconds.

No. 4: Trade your office chair for a fitness ball

Consider trading your desk chair for a firmly inflated fitness or stability ball, as long as you're able to safely balance on the ball. You'll improve your balance and tone your core muscles while sitting at your desk. You can even use the fitness ball for wall squats or other workplace exercises during the day.

No. 5: Keep fitness equipment in your work area

Store resistance bands — stretchy cords or tubes that offer weight-like resistance when you pull on them — or small hand weights in a desk drawer or cabinet. Do arm curls between meetings or tasks.

No. 6: Get social

Organize a lunchtime walking group. You might be surrounded by people who are ready to lace up their walking shoes — and hold each other accountable for regular exercise. Enjoy the camaraderie, and offer encouragement to one another when the going gets tough.

No. 7: Conduct meetings on the go

When it's practical, schedule walking meetings or walking brainstorming sessions. Do laps inside your building or, if the weather cooperates, take your walking meetings outdoors.

No. 8: Pick up the pace

If your job involves walking, do it faster. The more you walk and the quicker your pace, the greater the benefits.

No. 9: If you travel for work, plan ahead

If you're stuck in an airport waiting for a plane, grab your bags and take a brisk walk. Choose a hotel that has fitness facilities — such as treadmills, weight machines or a pool — or bring your equipment with you. Jump-ropes and resistance bands are easy to sneak into a suitcase. Of course, you can do jumping jacks, crunches and other simple exercises without any equipment at all.

No. 10: Try a treadmill desk

If you're ready to take workplace exercise to the next level, consider a more focused walk-and-work approach. If you can safely and comfortably position your work surface above a treadmill — with a computer screen on a stand, a keyboard on a table or a specialized treadmill-ready vertical desk — you might be able to walk while you work. In fact, Mayo Clinic researchers estimate that overweight office workers who replace sitting computer time with walking computer time by two to three hours a day could lose 44 to 66 pounds (20 to 30 kilograms) in a year. The pace doesn't need to be brisk, nor do you need to break a sweat. The faster you walk, however, the more calories you'll burn.

Want more ideas for workplace exercises? Schedule a walking meeting to brainstorm ideas with your supervisors or co-workers. Remember, any physical activity counts!