Hello! I am Gino Garcia, the digital content editor of the Cook For Your Life website at Fred Hutch. As a trained chef and avid food researcher, I am passionate about helping people live healthier, more fulfilling lives through cooking and nutrition – which is why this newsletter is all about the benefits of being physically active! Oh, and we can’t forget about the Sautéed Green recipe at the end – enjoy!
Cook & Move For Your Life News #8
MORE Benefits of Physical Activity and Sautéed Greens Recipe
More Benefits of Physical Activity
Being physically active feels GOOD and is great for both your physical health and mental health. Try getting up after you’ve been sitting for about 15 or 30 minutes. You will actually feel more energized!
Did you know?
- People who are physically active have a lower chance of getting cancer again
- Physical activity can protect against weight gain
- Physical activity can improve quality of life and general health
Eating fruits and vegetables is just as important as being physically active. Here is a tasty recipe for sautéed chard and leeks – both vegetables that are similar to lettuce and spinach.
Sauteed Chard and Leeks
Makes: 6 servings
- 2 large bunches of Rainbow or Swiss chard
- 2 leeks, white and light green part only, halved lengthwise, sliced crosswise ¼-inch thick
- 2 tablespoons olive oil
- 2 garlic cloves, minced
- 1 ½ teaspoons ground cumin
- 1 tablespoon fresh lemon juice
- ½ teaspoon salt, divided Freshly ground black pepper
1.Cut stems and center ribs from chard, discarding any tough portions, then cut stems and ribs into 1/4-inch pieces. Stack chard leaves together, roll them up lengthwise to form a cylinder and cut into ½-inch strips.
2.Heat oil in a large skillet on medium heat. Add the leeks and cook, stirring occasionally until leek soften and begin to brown about 10 to 12 minutes.
3.Add stems, garlic, cumin and cook for 3 minutes. Add leaves, 2 tablespoons of water, stir and cover with a lid. Reduce heat to medium-low and cook until tender 4 to 6 minutes, stirring occasionally. Uncover and cook for another 2 minutes to evaporated remaining water. Stir in lemon juice and season with ¼ teaspoon salt and ground black pepper.
Chef’s tips: When using dark leafy greens be sure to wash the well as their deep leaves collect dirt.
The National Cancer Institute has resources available to help manage life after treatment available here: http://www.cancer.gov/publications/patient-education/facing-forward
For more recipes, how-to articles, and videos on making healthy choices, visit: www.cookforyourlife.org
Questions or comments?
Please contact Sofia Cobos: (206) 321-4818