FALL
2019
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ISSUE
III
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VOLUME
III
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OA
HEALTH
GUARDIANS
HAPPINESS IN HEALTH
INT RO DUC TIO N
HELLO, AUTUMN!
Cinnamon-spiced lattes, puffy faux fur coats, decorative scarves, pumpkin patch parties, and Halloween candy— everyone seems to gain a couple of pounds thanks to the excess sweets (and hides it under the comfort of excess layers). We all spend a bit more time staying indoors when Thanksgiving break roles around, too. With the arrival of fall, we all can now get ready to take our well-deserved breaks, sleep in more, and relax! And so, our Club, the OA Health Guardians of America, is very excited to present all the health opportunities this new season brings. From feasible fitness goals to smart consumerism to delicious fall recipes, this Fall Edition of the OA Health Guardians of America newsletter is officially here to help you make the most of your September, October, and November months.
Best,
Joyce Wang OA HGA PRESIDENT 19-20
Calendar
Club Meeting
Club Meeting
Red Ribbon Week
Red Ribbon Week
Club Meeting
Club Meeting
Maple Pumpkin Bread Ingredients: 2 eggs 1 1/2 cups flour 1 tsp baking soda 1/2 tsp baking powder 2 tsp ground cinnamon 1/2 tsp ground nutmeg
1 cup pumpkin puree 1/3 cup coconut oil 1/4 cup orange juice 1/2 cup maple syrup 1 tsp vanilla extract 1/4 cup crushed pecans
Yield: 12 slices
Total Cooking Time: 1 hour 5 minutes
Steps: 1. Preheat the oven to 350 degrees and spray a 8×4 inch loaf pan with cooking spray. 2. Mix the dry ingredients: flour, baking soda, baking powder, cinnamon, and nutmeg together in a bowl. 3. In a separate bowl, whisk the wet ingredients: eggs, pumpkin puree, coconut oil, orange juice, maple syrup and vanilla together. 4. Pour the wet ingredients into the dry and mix together until combined. 5. Pour the batter into your loaf pan and sprinkle with crushed pecans. 6. Bake for 45-55 minutes, or until a toothpick comes out clean. 7. Let cool for at least 30 minutes before serving.
Sweet Potato Salad Ingredients: 3 large sweet potatoes 1 small red onion 2 tbsp olive oil 1 tbsp salt 1 tbsp ground black pepper 1/2 cup dried cranberries
1/2 cup crumbled feta 1/4 cup chopped parsley 2 tbsp apple cider vinegar 1 tbsp honey 1 tbsp mustard 1/4 cup dressing oil
Yield: 6 servings
Total Cooking Time: 40 minutes
Steps: 1. Preheat oven to 400°. 2. On a large rimmed baking sheet, toss sweet potatoes(peeled & cubed) and red onion(sliced) in oil then season with salt and pepper. Distribute them evenly on sheet in a single layer. 3. Bake until tender, about 20 minutes. 4. Let cool for 10 minutes then transfer to a large bowl. 5. Meanwhile, make dressing: In a small bowl or in a medium liquid measuring cup, whisk together vinegar, mustard, honey, and spices. 6. Gradually pour in oil, whisking constantly until emulsified. Season with salt and pepper. 7. Toss sweet potatoes with dressing, cranberries, feta, and parsley. 8. Serve warm or at room temperature.
FITNESS
S S E C C U S o t s t e r Quick Sec
Fitness is described as the state of health and well-being achieved through proper nutrition, physical activity, and sufficient rest. Fall fitness leading into the holiday season can easily be achieved, so here are some basic tips to make the most out of your health!
PREPARE FOR SEASONAL CHANGE As the sun sets sooner and the weather grows colder, prepare for outdoor activities by adding layers and planning your activities. Consider biking, hiking, and camping among seasonal activities to truly experience the beauty of nature! Perhaps integrate movement and physical activities at the house through small, simple exercises or turning fall chores into effective exercise!
KEEP AN ACTIVITY/FOOD LOG Recording one’s progress through an activity/food log can help notice patterns in one’s habits. Seeing progress right in front of your eyes can be highly motivating. Don’t be easily discouraged, as every tiny step goes a long way! Keep track of the variety of seasonal foods and trends of the season (particularly those that are pumpkin-based) to stay relevant!
STRIVE FOR THE 3 C'S In reality, the seasons are merely an illusion to the bigger picture. True fitness takes persistent effort at never ending self-improvement. One way to visualize this is by maintaining the 3 C’s: commitment, convenience, and consistency. Stay committed to what you’re doing, choose options most convenient to your lifestyle, and stay consistent with holding yourself accountable to your health! It’s YOUR health after all, don’t waste it!
n o b b i R d e R k e We
WWW.SURVIVEHIV.G
OCTOBER 23-31, 2019
OCTOBER 23-31 2019
RED RIBBON WEEK
RED RIBBON WEEK FACTS Red Ribbon week started in 1985 Red Ribbon week isn't only about drug prevention, it includes alcohol and tobacco as well Alcohol kills more teens than drugs do yearly
ABOUT RED RIBBON WEEK Starting in 1985, the Red Ribbon week tradition started as a tribute to a DEA agent who had died. 34 years later, iit has evolved into so much more. Its first evolution it was about preventing teen drug usage; now it is about preventing tobacco, alcohol, and drug addiction all over the US. Red Ribbon week only happens once a year for a week at a time so it should be used as a time to remember the DEA agent Enrique Camarena as well as a time to emphasize how drugs can hurt the individual and our society.