Welcome to Wellness Wednesdays! Each week we will update this space with useful information and videos related to mental and physical wellness support for our RUSD staff. Enjoy!
Physical Fitness with Denise Lopez
Eisenhower High School SAI teacher
Please join Denise Lopez, Eisenhower High School SAI teacher, for an informative 10-week video series on physical fitness. The series schedule is listed below.Week 1: Workstation Stretches
Week 2: Upper-body Workstation Exercises
Week 3: Lower-body Workstation Exercises
Week 4: Upper-body Theraband Exercises
Week 5: Lower-body Theraband Exercises
Week 6: Physio Ball Exercises
Week 7: Proprioception Exercises
Week 8: AB Workout
Week 9: Dynamic Stretches
Week 10: Full Body Workout
Recipes with Chef Theo
Each week Theophilus Crawford, Culinary Instructor, will share a great recipe with staff. Enjoy!
Stuffed Acorn Squash
Vegan Prep Time
- ¾ cup dry quinoa
- 1 ½ cups vegetable broth, low sodium
- 3 acorn squash (medium-sized)
- 2 tablespoons olive oil + more for brushing acorn flesh
- 1 small onion, finely diced
- 1 stalk celery, finely diced
- 1 large apple, diced
- 8 ounces cremini mushrooms, diced
- ½ cup cranberries (fresh or frozen)
- 3 cloves garlic, minced
- 1 teaspoon sage
- 1 teaspoon thyme
- ½ teaspoon cinnamon
- 1 teaspoon Himalayan salt (or preferred salt), more to taste
- Fresh cracked pepper, to taste
- 2 tablespoons pure maple syrup *Optional
- Preheat oven to 425 degrees F
- Cut a thin slice off the bottom of each squash to create a flat edge, so the squash can stand up (don't cut too much or it will leave a hole). Cut stems off the tops if they protrude. Now cut each squash horizontally in half. Scoop out the membranes and seeds inside of the squash & discard.
- Place the squash on a rimmed baking sheet, cut-side up. Brush the inside with olive oil and sprinkle with salt & pepper. (*Optional: lightly brush with maple syrup to add a subtle sweetness) Roast the squash for about 35-45 minutes, or until tender (test with a fork).
- Add the quinoa and broth to a medium pot. Bring to a boil and then turn heat down to maintain a low simmer. Cover with lid and cook until liquid is gone and quinoa is fluffy. This usually takes about 15-20 minutes to cook. Remove from heat and fluff with fork. Set aside.
- In a large pan, heat 2 tablespoons of oil over medium heat. Sauté the onion, celery, apples until softened. About 5-6 minutes
- Add the mushrooms, cranberries, garlic, sage, thyme, cinnamon, salt, and pepper. Sauté about 7-9 minutes, or until mushrooms and cranberries are tender (if food sticks to the pan, you can splash a little vegetable broth or white wine to deglaze).
- Remove from heat and add the cooked quinoa. Combine well and taste for seasoning, add more as needed.
- When the squash is ready, fill with the stuffing mixture. (*optional: drizzle/spritz top of stuffing with oil for a crispier top). Place in oven and bake 10-15 minutes, until the quinoa is lightly browned & crispy.
Mental Health Resources
Each week we will share content related to mental health, giving RUSD employees resources to maintain and improve their mental health.
Sleep hygiene is an essential part of mental health. Why? Read the graphic below to learn about how sleep contributes to your mental health. After that, go get some rest! You've earned it! 😴