Category: Healthy Living

Can music soothe a health sciences student?  How effective is music in reducing stress?

A PubMed search identified a number of relevant articles which examined this question using different populations (ex. metastatic breast cancer patients) and in different settings (ex. general anesthesia); this search also identified several meta analyses and review articles which addressed this question:

• Bradt, J., & Dileo, C. (2009). Music for stress and anxiety reduction in coronary heart disease patients. The Cochrane Database of Systematic Reviews, (2):CD006577. doi(2), CD006577. doi:10.1002/14651858.CD006577.pub2; 10.1002/14651858.CD006577.pub2.  This meta analysis found that "music listening has a moderate effect on anxiety in patients with CHD" and that music reduced heart rate, respiratory rate and blood pressure.  The authors noted that the results were inconsistent across the studies evaluated but also that there was "strong evidence for reduction of psychological distress."  This article expanded on the research findings to make recommendations for clinical practice including conducting individual music therapies sessions, if possible; music therapy is more effective for musicians than non-musicians; and, that participants under eighteen years receive the greatest benefit from music therapy.
• Pelletier, C. L. (2004). The effect of music on decreasing arousal due to stress: A meta-analysis. Journal of Music Therapy, 41(3), 192-214.  This meta-analysis reviewed twenty two quantitative studies on the use of music to decrease arousal due to stress; their results showed that both music alone and music-assisted relaxation significantly decreased stress arousal.
• Scheve, A. M. (2004). Music therapy, wellness, and stress reduction. Advances in Experimental Medicine and Biology, 546, 253-263.  This article - available in the library's local print collection - provides an interesting overview of music therapy including its use in different patient populations and with different endpoints in mind.

Learn more about stress reduction strategies and events from Healthy Living @ Himmelfarb:

GW Jazz Guitar Ensemble
Thursday November 14, 2013
12:00 p.m. – 1:00 p.m.
Himmelfarb Library 1st Floor

Seating is limited so come early.

Take a break, bring your lunch to enjoy a special performance by the GW Jazz Guitar Ensemble under the direction of acclaimed classical/jazz guitarist and faculty, John Albertson. The concert is sponsored by Healthy Living @ Himmelfarb and it is FREE and open to students/faculty and staff of the GWU School of Medicine and Health Sciences, School of Nursing and School of Public Health.

Seating is limited so come early.

GW Jazz Guitar Ensemble
Thursday November 14, 2013
12:00 p.m. - 1:00 p.m.
Himmelfarb Library 1st Floor

Need to de-stress from studying and work? Try Art Therapy and learn how self-expression through the arts can be a powerful method to help you relax...while having fun.

Tally Trip, GW Art Therapy faculty, will be hosting an art therapy session where she will be demonstrating an art therapy exercise to help support creative growth and self-expression. Participants will be using art materials to learn how creating an artistic expression helps promote mental health. Registration for this FREE Healthy Living @ Himmelfarb event is limited. Register online at http://goo.gl/jfVUtL

Express Yourself - Art Therapy
Date: Wednesday, October 23, 2013
Time: 3:00 p.m. - 4:00 p.m.
Register: http://goo.gl/jfVUtL

On Tuesday, October 8, Himmelfarb Library’s Healthy Living @ Himmelfarb initiative welcomed Whole Foods Market Foggy Bottom back to the library for another cooking session. This time, quick nutritious quinoa recipes were featured, and we’re pleased to share the recipes!

Basic Quinoa
Ingredients:
2 cups quinoa
1 cup water

Method:
1. Rinse quinoa thoroughly, either by using a strainer or by running fresh water over the quinoa in a pot. Drain excess water. Place quinoa and water in a 1 1/2 quart sauce pan and bring to a boil.
2. Reduce to a simmer, cover, and cook until all of the water is absorbed (about 15 minutes). You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated.

Stuffed Bell Peppers
Ingredients:
4 bell peppers
1 can diced tomatoes
1 onion, diced
2 cups cooked quinoa
1 carrot, diced
1 zucchini, diced

Method:
1. Cut off the tops of the peppers. Remove the seeds and white membranes. Discard the stems, and dice the tops.
2. Add the diced bell pepper tops, carrot, onion and zucchini in a microwave safe bowl with 1 Tbs water. Microwave for 4-6 minutes, until vegetables are cooked but crunchy.
3. Mix cooked vegetables in a bowl with the quinoa, diced tomatoes, and cheese and sausage if using. Mix well and spoon into bell peppers.
4. Place the four bell peppers into one microwave-safe dish, ensuring that they will remain upright. Microwave on high for 11-14 minutes. Let rest around 5 minutes.

Breakfast Quinoa
Ingredients:
1/2 cup cooked quinoa
1 banana, sliced
1/4 cup almond milk
1/2 tsp honey
cinnamon
1 tbs sliced almonds

Method:
Mix first five ingredients together and microwave for 2 minutes. Top with sliced almonds.

Collard Wrap
Ingredients:
2 collard leaves, soaked in vinegar water for 10 minutes and stalk trimmed
1/4 cup hummus
1/4 cup cooked quinoa
4 thin slices of cucumber
1/4 cup sliced carrots
1/4 cup alfalfa sprouts

Method:
Place the two collard leaves with stems facing in, overlapping a bit. Evenly spread the remaining ingredients over the middle section of the leaves. Wrap like a burrito: flip the sides up, then tuck and roll.

On Tuesday, March 26, Himmelfarb Library's Healthy Living @ Himmelfarb initiative welcome Whole Foods Market Foggy Bottom back to the library for another cooking session.  This time, quick nutritious soups were featured, along with a casserole, and we're pleased to share the recipes!

Butternut Squash Soup

Serves 4

Ingredients

1 tablespoon olive oil

1/2 medium onion, chopped

2 cups 1” cubes butternut squash

1 yukon gold or red potato, peeled and cubed

2 cups vegetable broth Salt and pepper to taste Coconut milk (optional)

Method

Heat oil in a large saucepan over medium heat. Add onion saute until translucent (3-5 minutes).

Add squash, potatoes, and vegetable broth and bring to a boil. Reduce heat to a simmer and cook until squash and potatoes are tender, about 20-25 minutes.

Let the soup cool for about 10 minutes, then transfer to food processor and puree. Return to pot and if using coconut milk, stir in until desired creaminess is reached.

 

Tuscan White Bean Soup

Serves 4

Ingredients

2 tablespoons extra-virgin olive oil

1 cup diced yellow onion

2 large garlic cloves, roughly chopped

2 cups low-sodium vegetable broth

2 cups packed fresh spinach

2 tsp dried Italian seasoning

1/2 (14.5-ounce) can diced tomatoes

1 cup 365 frozen brown rice

1/2 (14.5-ounce) white beans, drained and rinsed

Method

In a large saucepan, heat olive oil over medium heat. Add onion and cook 3 minutes. Add garlic and cook 2 minutes longer.  Add broth, dried Italian seasoning, tomatoes, and potato; cook 15 minutes. Add spinach and beans and cook until spinach is wilted. Ladle into bowls and serve.

 

Whole Wheat Pasta with Tomato and Veggies

Serves 2

Ingredients

4 ounce whole wheat pasta

1/4 cup chopped onion

1/4 cup water or low-sodium vegetable broth

1/4 cup chopped carrots

1/4 cup chopped red or green bell pepper

3 cloves garlic, minced

1 cup baby spinach, chopped

1/2 (14.5 ounce) can diced tomatoes

1/2 tsp dried Italian seasoning

1/4 tsp crushed red pepper flakes

Salt and pepper to taste

Method

Cook pasta according to package directions, reserving 1/4 cup pasta cooking water.

Heat a large skillet over medium heat until hot.  Add onion and cook, stirring frequently, about 3 minutes or until beginning to stick to pan. Add water, carrots, bell pepper, garlic and cook until vegetables are tender.  Stir in spinach, tomatoes, Italian seasoning and crushed red pepper. Bring to a boil.

Reduce heat to low and simmer 5-7 minutes or until vegetables are very tender and sauce is thickened.  Stir in reserved pasta cooking water and heat through, then stir in pasta.

 

Butternut Squash and Macaroni Casserole

Serves 4

Ingredients

2 tablespoons olive oil

1/2 onion, thinly sliced

2 cups 1” cubes butternut squash

1/2 (15 ounce) can coconut milk

Salt and pepper to taste

1tsp dried sage

2 cups dry whole wheat elbow macaroni

1/4 cup chopped toasted walnuts

1/4 cup whole wheat bread crumbs

Method

Preheat oven to 350°F. Lightly oil a 8 or 9-inch casserole dish; set aside.

Heat oil in a medium pot over medium heat. Add onions and cook, stirring often, until softened,5 to 7 minutes. Add squash, coconut milk, salt and pepper and bring to a boil. Cover, reduce heat to medium low and simmer until squash is tender, about 20 minutes. Stir in sage and simmer 1 minute more. (This part can be made ahead, up to 1 day in advance.)

Meanwhile, bring a large pot of salted water to a boil. Add macaroni and cook until tender but still firm, about 8 minutes. Rinse in cold water, drain well and transfer to a large bowl. Transfer squash mixture to bowl with macaroni. Add walnuts, salt and pepper and toss to combine. Transfer to prepared dish and top with bread crumbs. Bake until just golden brown and hot throughout, about 30 minutes.

 

Need running partners? Want to see some DC neighborhoods? Join an informal faculty/student/staff running group of led by Dr. Scott Schroth which meets regularly for runs through nearby neighborhoods. Runners will be grouped by distance; please indicate your desired running distance when you register. Meet in the Ross Hall Courtyard. Sponsored by Healthy Living @ Himmelfarb.

Running Club
Wednesday, April 10, 2013
5:15 p.m.
Meet in Ross Hall courtyard
Register to join

The running club meets every Monday and Wednesday at 5:15 PM in the courtyard of Ross Hall.  The runs are from 3-6 miles and vary based on the group's preference.

Congratuations to Guneet Sodhi, winner of Himmelfarb Library's 2013 Basketball Tournament (with four baskets). Participants attempted 271 shots at the basket and raised $67.75 for the Healing Clinic as part of this Healthy Living @ Himmelfarb. Thank you to everyone who stopped by and took a shot at the basket!