Monthly Winners

Health Nut of the Month:

January 2014


Our health nut of the month for January is Cara Lehman! Cara can be seen running on the treadmill in the fitness center most days of the week. Here is what she has to say:


"My sister-in-law talked me into a 5K last year so I took up running and decided I really like it.  I started January 2, 2013 on a couch-to-5K type program and ended up participating in 4 of them last year.  Outside of my workouts here – we go running on the bike trail.  As for nutrition – I just try to watch portion sizes."


Congratulations, Cara! Keep up the good work!

November 2013


Our health nut of the month for November is Kimberly Rapp! Kimberly says:

Beginning this past January, I began making small changes to my diet and increasing my physical activity.  I am now walking 3-4 times a week for at least 30 minutes, usually on the cross-country trail here at SIC as well as trying to get in a walk or hike on the weekend.  Recently I have taken up Flow Yoga as a way to increase balance and flexibility.  As far as what I eat, I continue to tweak that as well, focusing on lean protein, vegetables and reducing salt and sugar.  In addition, I am drinking more water and less of anything else.  I never was big on soda but sweet tea was my weakness but I have switched to plain unsweetened tea.  Baby step, it’s all baby steps.

While my weight has not gone down appreciably, I have gone down a size, so there is some improvement there.  But more importantly, my cholesterol and glucose numbers are much improved and are in line with my goals.  He also gave me an important piece of advice:  “the last number you should worry about is on the scale.  Get everything else in line and that number will follow.”

Congratulations, Kimberly! Keep up the good work!

October 2013

Tyler Billman

Our health nut of the month for October is Tyler Billman! Tyler says:


After watching my sister lose 45 lbs, I decided to adopt a similar plan in mid-July. The plan is a 5 meal a day, low carb, low sugar, high protein, high vegetables diet. I have also changed my former daily intake of 6-8 sodas to water. This plan, mixed with a 4 day a week workout schedule at the gym, has resulted in 30 lbs lost in 3 months.


Congratulations, Tyler! Keep up the good work!

September 2013


Our very first Health Nut of the Month is Peggy McDowell! Peggy has been spotted numerous times around campus getting in extra steps on her lunch break, is more careful about her choices, is cutting down portion sizes, and is attending Zumba classes in her spare time to get in shape! As a result of her efforts, she has lost 4 pounds in the last 3 weeks—way to go, Peggy!! Keep an eye out for Peggy powering around campus and tell her congratulations (and maybe follow in her footsteps)!


Recipe of the Month:

January 2014

Amy Murphy's Barley Vegetable Soup

2 quarts vegetable broth
1 cup uncooked barley
2 large carrots, chopped
2 stalks celery, chopped
14.5 oz. can diced tomatoes with juice
1 zucchini, chopped
15 oz. can garbanzo beans, drained
1 onion, chopped
3 bay leaves
1 teaspoon garlic powder
1 teaspoon white sugar
1 teaspoon salt
1/2 teaspoon pepper
1 teaspoon dried parsley
1 teaspoon curry powder
1 teaspoon paprika
1 teaspoon Worcestershire sauce

Pour the vegetable broth into a large pot. Add the barley, carrots, celery, tomatoes, zucchini, garbanzo beans, onion, and bay leaves. Season with garlic powder, sugar, salt, pepper, parsley, curry powder, paprika, and Worcestershire sauce. Bring to a boil, then cover and simmer over medium-low heat for 90 minutes. The soup will be very thick. You may adjust by adding more broth or less barley if desired. Remove bay leaves before serving.

November 2013

Healthified Chicken Tortilla Casserole submitted by Emily Henson

1 can 98% fat-free, 45% less sodium condensed cream of chicken soup
1 can (4.5 oz.) chopped green chiles
1 container (8 oz.) fat-free sour cream
1/2 cup skim milk
1 1/2 teaspoons chili powder
1/2 teaspoon ground cumin
2 1/2 cups shredded cooked chicken breast
8 yellow corn tortillas, torn into bite-sized pieces
1 medium green bell pepper, chopped
1 large tomato, chopped
1 1/2 cups shredded sharp Cheddar or Mexican blend cheese

  1. Heat oven to 350°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix
    soup, chiles, sour cream, milk, chili powder and cumin until blended. Stir in chicken, tortillas and bell
    pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.
  2. Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5
    to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes. Makes 8 servings. Approx. 270 calories per serving.

October 2013

Quick Black Bean and Salsa Soup submitted by Gina Sirach

2 15 ounce cans black beans, drained and rinsed
1 1/2 cups vegetable broth
1 cup chunky salsa
1 teaspoon ground cumin
4 tablespoons sour cream
2 tablespoons thinly sliced green onion

  1. In an electric food processor or blender, combine beans, broth, salsa, and cumin. Blend until fairly smooth.
  2. Heat the bean mixture in a saucepan over medium heat until thoroughly heated.
  3. Ladle soup into 4 individual bowls and top each bowl with 1 tablespoon of the sour cream and 1/2 tablespoon green onion.

September 2013

Linguine with Cannellini Beans & Summer Squash submitted by Gina Sirach

8 ounces dried whole-grain linguine
1 teaspoon olive oil
1/2 small red onion, thinly sliced
1 small zucchini, halved, thinly sliced crosswise
1 small yellow summer squash, halved, thinly sliced crosswise
2 tablespoons water
1/4 teaspoon pepper
1 15.5-ounce can no-salt-added cannellini beans, rinsed and drained
1 large tomato, chopped
2 tablespoons chopped fresh basil
2 tablespoons balsamic vinegar
1/4 teaspoon salt
1/4 cup shredded or grated Parmesan cheese

  1. Prepare the pasta using the package directions, omitting the salt. Drain well in a colander.
  2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 3 to 4 minutes, or until tender-crisp.
  3. Stir in the squashes, water, and pepper. Cook for 6 to 8 minutes, or until the squashes are tender-crisp, stirring occasionally.
  4. Stir in the beans, tomato, basil, and vinegar. Cook for 3 minutes, or until heated through, stirring occasionally. Stir in the salt.
  5. Serve the bean mixture over the pasta. Sprinkle with the Parmesan.

August 2013

Mediterranean Quinoa Salad submitted by Kelly Alongi

1 cup uncooked quinoa
2 cups water or vegetable broth
1 cucumber, diced
1 red or green pepper, diced
1 tomato, seeded and diced
1/2 red onion, finely diced
1/4 cup red wine vinegar
2 tablespoons lemon juice
2 tablespoons olive oil
2 cloves garlic, minced
1 tablespoon Dijon mustard
1 tablespoon dried parlsey or 1/4 cup fresh parsley
Salt & pepper to taste
6-8 oz. feta cheese

  1. Combine quinoa and water/broth in pot. Bring to a boil, then simmer for 10-15 minutes (quinoa is done when it is semi-translucent and the germ is easily visible on the outer edges of the quinoa). Let cool.
  2. Meanwhile, combine vinegar, lemon juice, oil, garlic, and Dijon in a bowl and whisk to combine (or combine in a jar and shake vigorously).
  3. Mix all ingredients except cheese in a large bowl. Refrigerate for at least 30 minutes (it only gets better the longer it sits). Add cheese and mix again right before serving.