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Roasted Butternut Squash Salad with Warm Cider Vinaigrette
Ingredients:
1 (1 1/2-pound) butternut squash, peeled and 3/4-inch diced
Good olive oil
1 tablespoon pure maple syrup
Kosher salt and freshly ground black pepper
3 tablespoons dried cranberries
3/4 cup apple cider or apple juice
2 tablespoons cider vinegar
2 tablespoons minced shallots
2 teaspoons Dijon mustard
4 ounces baby arugula, washed and spun dry
1/2 cup walnuts halves, toasted
3/4 cup freshly grated Parmesan
Directions:
Preheat the oven to 400 degrees F.
Place the butternut squash on a sheet pan. Add 2 tablespoons olive oil, the maple syrup, 1 teaspoon salt and 1/2 teaspoon pepper and toss. Roast the squash for 15 to 20 minutes, turning once, until tender. Add the cranberries to the pan for the last 5 minutes.
While the squash is roasting, combine the apple cider, vinegar, and shallots in a small saucepan and bring to a boil over medium-high heat. Cook for 6 to 8 minutes, until the cider is reduced to about 1/4 cup. Off the heat, whisk in the mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon of pepper.
Place the arugula in a large salad bowl and add the roasted squash mixture, the walnuts, and the grated Parmesan. Spoon just enough vinaigrette over the salad to moisten and toss well. Sprinkle with salt and pepper and serve immediately.
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Five Healthy Things to Do This Fall
With the temperature slowly cooling, now is the perfect time to dedicate yourself to improving your mental, emotional and physical well-being.
1. Get Better Sleep
Believe it or not, a good night’s sleep is a major contributor to your physical health. People who don’t get enough sleep are at a higher risk of cardiovascular disease, kidney disease, high blood pressure, diabetes and stroke.
2. Practise Good Quality Self-Care
Mental health is just as important as physical health. It includes our emotional, psychological and social well-being and affects how we think, feel and act. Stress can wreak havoc on mental health, which is why it’s imperative you set time aside regularly to care for your mind and spirit. Good examples include talking to a therapist, journaling on your own, meditating in nature, taking a hot bath, creating a vision board, reading a book or practicing yoga.
3. Challenge Yourself at a Fun Run
Committing yourself to run (or walk, we’re not judging!) a community race can help you break through a weight loss or conditioning plateau and can be a fun way to hold yourself accountable when you just don’t feel like working out. Try the BF&M Breast Cancer Awareness Walk.
4. Try Something New
When it comes to working out, it’s easy to fall into a routine and while that’s not necessarily a bad thing, there are significant benefits to stepping outside your comfort zone and trying something different. Adopting a new fitness regime or trying your hand at a new sport or class can help you build new muscle, beat workout boredom, boost your brain health and meet new people.
5. Spend Time Outdoors
According to experts, spending time in nature has been shown to boost the immune system. A 2015 study by the University of Chicago showed that even those living in a neighbourhood with trees experienced better cardiovascular and metabolic health than those who lived in neighbourhoods without greenery. Bermuda has so many beautiful places to go, but two of our favourites are Spittal Pond and the Railway Trail.
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Walking for Health
Walking doesn’t require special equipment or athletic skills, yet it offers a host of health benefits — from helping you lose weight and lifting your mood to controlling diabetes and lowering your blood pressure. Here are 5 ways to use walking to boost your health.
Walk to Manage Your Weight
Avoiding weight gain might be as simple as taking a walk. Researchers at Harvard University and Brigham and Women’s Hospital in Boston followed more than 34,000 normal-weight women for more than 13 years. They found that, over time, the women who ate a standard diet and walked for an hour a day (or did some other similar moderate-activity exercise) were able to successfully maintain their weight
Walk to Get Blood Pressure in Line
A heart-pumping walking routine can help lower your blood pressure, studies show. A study conducted at Lawrence Berkeley National Laboratory found that moderate-intensity walking was just as effective as jogging at lowering risk of high blood pressure.
Walk to Protect Against Dementia
Walking, which improves cerebral blood flow and lowers the risk of vascular disease, may help you stave off dementia, the cognitive loss that often comes with old age. According to the 2014 World Alzheimer’s Report, regular exercise is one of the best ways to combat the onset and advancement of the disease.
Walk to Prevent Osteoarthritis
Walking is a great form of weight-bearing exercise, which helps prevent the bone-thinning condition osteoporosis, as well as osteoarthritis, the degenerative disease that causes joint pain, swelling, and stiffness. Researchers from the University of California, San Francisco, found that people who participated in moderate aerobic activities such as walking have the healthiest knees because walking can help maintain healthy cartilage.
Walk to Lower Your Heart Disease Risk
Walking may help lower your cholesterol and, in turn, your risk for heart disease. According to the American Heart Association, walking just 30 minutes per day can lower your risk for heart disease and stroke. And since regular walking can keep cholesterol and blood pressure in check, it is a great way to boost your overall heart health.
By Beth W. Orenstein, Everyday Health
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BF&M Breast Cancer Awareness Walk
October 14th, 2020
We need your help to reach our goal of raising $200,000 to support our equal access fund ensuring all women and men have access to mammograms, ultrasounds, and breast biopsies in an effort to detect cancer early when it is most treatable and radiation therapy cancer treatment - regardless of one’s level of health insurance. The funds also provide FREE breast health education through our “Know Your Lemons”
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