Month: January 2025

Healthy Foods & Recipes: Sesame Seeds

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4 Healthy Reasons to Include Sesame Seeds in Your Diet

  1. Rich in Essential Nutrients
    Sesame seeds are an excellent source of calcium, magnesium, iron, and zinc, which are essential for bone health, immune function, and overall well-being.
  2. Heart-Healthy Fats
    Packed with healthy fats, including polyunsaturated and monounsaturated fats, sesame seeds can help reduce bad cholesterol (LDL) levels and promote cardiovascular health.
  3. High in Antioxidants
    Sesame seeds contain lignans (e.g., sesamin and sesamolin) and vitamin E, which are powerful antioxidants that help fight oxidative stress and reduce inflammation.
  4. Supports Digestion
    Rich in dietary fiber, sesame seeds support healthy digestion, improve gut health, and help prevent constipation.

Healthy Recipe Featuring Sesame Seeds: Sesame Crusted Tofu Salad

Ingredients:

  • For the Tofu:
    • 1 block (14 oz) firm tofu, pressed and sliced into cubes
    • 2 tbsp soy sauce
    • 1 tbsp sesame oil
    • 2 tbsp sesame seeds (white or mixed)
    • 2 tbsp cornstarch
  • For the Salad:
    • 4 cups mixed greens (spinach, arugula, kale, or lettuce)
    • 1 cup shredded carrots
    • 1 cup cucumber, thinly sliced
    • 1 avocado, sliced
    • 1 tbsp toasted sesame seeds (for garnish)
  • For the Dressing:
    • 2 tbsp tahini (sesame paste)
    • 1 tbsp lemon juice
    • 1 tbsp soy sauce
    • 1 tsp honey or maple syrup
    • 1 tsp sesame oil
    • 2 tbsp water (to thin the dressing, if needed)

Instructions:

  1. Prepare the Tofu
    • In a bowl, toss tofu cubes with soy sauce, sesame oil, and cornstarch. Coat them evenly.
    • Spread sesame seeds on a plate. Roll each tofu cube in sesame seeds to coat on all sides.
  2. Cook the Tofu
    • Heat a non-stick skillet over medium heat. Add a little sesame oil and pan-fry the tofu cubes until golden brown and crispy on all sides. Set aside to cool slightly.
  3. Prepare the Salad
    • In a large salad bowl, combine mixed greens, shredded carrots, cucumber slices, and avocado.
  4. Make the Dressing
    • Whisk together tahini, lemon juice, soy sauce, honey or maple syrup, sesame oil, and water until smooth.
  5. Assemble the Salad
    • Top the salad with the sesame-crusted tofu. Drizzle the dressing over the salad and sprinkle with toasted sesame seeds for added crunch and flavor.

Why You’ll Love It:

This sesame tofu salad is a protein-packed, nutrient-rich dish with a perfect balance of flavors and textures. The sesame seeds add a delightful crunch while enhancing the dish’s health benefits. Enjoy it as a light lunch or dinner!

Source: Chat GPT

Health Tip: You Really Think a Triple Bypass is a Good Option?

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Today’s Health Tip

Limit processed foods: Processed foods are often high in unhealthy fats, sugar, and sodium.

Growing up in my Italian neighborhood processed foods were considered part of the healthy foods pyramid. On Saturdays my mom would buy a couple long loaves of crusty Italian bread, stop by the deli and buy and assortment of cold cuts. Little surprise all of my uncles and my dad had triple bypass surgery. The only good thing I can say about processed meats they bought is that I enjoyed eating them. I don’t eat them now and haven’t for years. Still, if I go out for pizza with friends and see a pepperoni pizza delivered to the table next to our table, I start salivating. Bottom line? Who needs a triple bypass.

Reward ~ A Poem by Pat O’Cotter

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Reward

Pat O’Cotter

Out of the silence
I come to you,
Bringing a love
Free as the dew.

I come and sing
A heart’s great love,
And passion of soul
Pure as a dove.

But this I crave
As you pass by–
A smile on your lips,
A light in your eye.

Source

Christina Rossetti’s Poetic Journey: From Grief to Resurrection

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Go For It

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Humans do not like rejection. The fear of rejection holds many people from reaching their goal(s). It hurts to be rejected whether it’s love, job seeking, or any other endeavor. We let our minds tell us ahead of an event, “Why try, he/she will say no.” So we don’t connect with another person whom we’d like to know better because “we know” they will reject us.” When I was a non tenured, first year faculty member at the university I went to a work shop that was going to teach us how to get published. Publish or perish was the mantra so I made sure I went. I took one important piece of advice from the day long workshop and it stayed with me throughout my career. The speaker said (I’m paraphrasing), “You’re all going to get rejected over and over again. Get over it. Allow yourselves to be angry for one day. Then read the criticisms and go back to work on the paper you submitted that was rejected and submit it again. Don’t let any rejected paper stay on your desk longer than 48 hours. That advice worked for me. One of my favorite stories is how one of my papers was rejected by five different publishers. I kept working at it and the sixth publisher accepted it. The paper then was picked up by national media. So the lesson from all of this is, don’t let the fear of rejection stop you from trying. Is there someone you want to meet but fear rejection, go for it. Is there a job you want to apply for but fear rejection, go for it. Don’t fear Going For It. Fear not going for it.

Anagram Challenge

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Daily anagram challenge! Sharpen your brain with today’s anagram puzzle. Unscramble the letters to reveal the hidden word or phrase, and submit your answer to see if you’re correct. Happy puzzling!  

Today’s Anagram: 

QUIZ START

Are Your Assumptions Valid?

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“Your assumptions are your windows on the world. Scrub them off every once in a while, or the light won’t come in.” ― Alan Alda

Starry Sky ~ A Poem by Pieter Cornelis Boutens

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Starry Sky

Pieter Cornelis Boutens

Now you can go to sleep safely,
Now all the heavens are open:
Soul, whose longing oak dark walls
In star to star burns transparently,
And in the beauty of this temporary land
Your eternal fate must already be loved,
As your delight looks to
The throne of God.

Source

Healthy Foods & Recipes: Tofu

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4 Healthy Reasons to Include Tofu in Your Diet

  1. High-Quality Plant-Based Protein
    Tofu is an excellent source of plant-based protein, making it ideal for vegetarians, vegans, or anyone looking to reduce meat consumption. It provides all nine essential amino acids.
  2. Rich in Nutrients
    Tofu is packed with nutrients, including calcium, iron, magnesium, and selenium. These nutrients support bone health, red blood cell production, and overall well-being.
  3. Heart-Healthy
    The soy isoflavones in tofu can help reduce bad cholesterol levels (LDL) and promote heart health. It’s also low in saturated fat, which supports cardiovascular health.
  4. Versatile and Low-Calorie
    Tofu is low in calories and can absorb a wide variety of flavors, making it a versatile ingredient for numerous dishes.

Healthy, Tasty, and Spicy Recipe: Spicy Sriracha Tofu Stir-Fry

Ingredients:

  • 1 block (14 oz) extra-firm tofu, drained and pressed
  • 2 tbsp soy sauce (low-sodium preferred)
  • 1 tbsp cornstarch
  • 2 tbsp sesame oil (divided)
  • 1 red bell pepper, thinly sliced
  • 1 cup broccoli florets
  • 1 medium carrot, julienned
  • 2 cloves garlic, minced
  • 1 tbsp ginger, minced
  • 2 tbsp Sriracha sauce (adjust to taste)
  • 1 tbsp hoisin sauce
  • 1 tbsp rice vinegar
  • 1 tsp sesame seeds (optional, for garnish)
  • 2 green onions, sliced (optional, for garnish)
  • Cooked brown rice or quinoa for serving

Instructions:

  1. Prepare the Tofu
    • Cut the tofu into 1-inch cubes. Toss with soy sauce and let it marinate for 5 minutes. Sprinkle cornstarch evenly over the tofu and gently toss to coat.
  2. Cook the Tofu
    • Heat 1 tbsp sesame oil in a large skillet or wok over medium-high heat. Add the tofu cubes and pan-fry until golden and crispy on all sides (about 6-8 minutes). Remove and set aside.
  3. Stir-Fry the Vegetables
    • In the same skillet, add the remaining 1 tbsp sesame oil. Add the garlic and ginger, sautéing until fragrant (about 1 minute). Add the bell pepper, broccoli, and carrot. Stir-fry for 3-4 minutes until the vegetables are tender-crisp.
  4. Prepare the Sauce
    • In a small bowl, whisk together Sriracha, hoisin sauce, and rice vinegar. Add the sauce to the skillet and stir to coat the vegetables evenly.
  5. Combine Tofu and Vegetables
    • Return the tofu to the skillet and toss everything together, ensuring the tofu absorbs the spicy sauce.
  6. Serve
    • Serve hot over cooked brown rice or quinoa. Garnish with sesame seeds and green onions for extra flavor and texture.

Why You’ll Love It:

This recipe is packed with protein, fiber, vitamins, and spicy goodness. It’s simple to make and customizable with your favorite vegetables, making it perfect for a healthy, flavorful meal! 🌶️

Healthy Tips: Hurting? Ask for Help

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Don’t be afraid to ask for help: If you’re struggling, reach out to a friend, family member, or professional.

This may be the healthiest tip you’ll ever receive. When my wife died, one of my daughters was insistent I go to a grieving support group. I went and stayed three sessions. I didn’t like it. She pleaded with me to try a different group. I did. And, it made all the difference for me. It didn’t stop the hurting and pain, but it connected me with other people sharing a similar experience. I knew I wasn’t alone. They listened non-jiudgementally to me and I to them. Life is tough. Sometimes, as strong as we are, we have to reach out for help. I think this is more difficult for guys than for women. In either support group, there was only one other male. The rest were females. C’mon guys, getting help doesn’t emasculate you. It proves you have courage to take the steps necessary to heal.

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