​This is an AMAZING time to focus on your health AND your love for your family.   Best way to do that you ask???  No, it's not eat more pumpkin pie (although that is a favorite), it is to make sure you are up to date on your COLONOSCOPY (45 or old - that's YOU).

Wind River is so thankful to share that we are again a 2023 recipient of a grant to support colon survivors from the Colon Cancer Coalition, and the GET YOUR REAR IN GEAR Charlotte race.   We use funds to support survivors and their families with wellness support, respites at Wind River, healthy eating coaching with Cheryl, meet-ups with the Charlotte Young Colon Survivor Group, and much more.  

Of course we welcome EVERYONE to also come out and join our merry team. This year the run/walk in Charlotte will by on Saturday March 25, 2023.  Team Captain Cheryl Lecroy has just created our team --- JOIN US!  Wind River Team Registration. 

Prep 15 minutes 
Cook 10 minutes
​serves 6 (small side dish)
High in Vitamin D

Ingredients

• 1 pound carrots, diced
• 3 tablespoons butter 
• 3 tablespoons honey
• 1/2 teaspoon ground ginger or 1-2 teaspoon fresh ginger
• 1 tablespoon lemon juice, or to taste

Directions

1. Bring a pot of water to a boil. Add carrots and cook until tender but still firm, about 5 minutes. Drain.
2. In a large skillet over low heat, melt butter with honey. Stir in ground ginger and lemon juice. Stir in carrots and simmer until heated through.

Nutrition Facts
Calories: 114
Fat: 5.8% (3.7% saturated)
Sodium: 93mg
Cholesterol: 15mg (5%)
Fiber: 1.9g
Vit. D 4 mcg (20%)

​Sweet Potato Brownies (Vegan + Gluten-free!)

These Sweet Potato Brownies are ultra-rich and fudgy, and don't taste like a "healthy" brownie at all! I love how easy they are to prepare, and how you can't tell there's a sneaky veggie inside.

PREP TIME15 minutes
COOK TIME35 minutes
TOTAL TIME50 minutes
SERVINGS16
CALORIES132 kcal

AUTHOR Megan Gilmore

INGREDIENTS

• 3/4 cup mashed sweet potato (steamed, then mashed with a fork)
• 1/2 cup creamy almond butter (use raw almond butter for best flavor)
• 1/2 cup cacao powder , or cocoa powder (unsweetened)
• 1 cup coconut sugar (substitute brown or white sugar if desired)
• 1/3 cup gluten-free flour mix (substitute regular all purpose flour if desired)
• 1 teaspoon baking powder
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1/2 cup dark chocolate chips (optional; use a dairy-free brand like Enjoy Life to keep these vegan)

INSTRUCTIONS

• Preheat the oven to 350ºF and line a 9-inch square pan with parchment paper.
• In a large bowl, combine the mashed sweet potato, almond butter, cacao powder, coconut sugar, flour, baking powder, vanilla extract, and salt. Stir well, until a relatively smooth batter is formed. (You can do this in a food processor, if you prefer.)
• Fold in the chocolate chips, if using. Transfer the batter to the prepared pan and use a spatula to smooth the top. Bake at 350ºF until the edges look dry and the center of the brownies have puffed up, about 35 to 40 minutes.
• Let the brownies cool completely before slicing, or they will be too soft. Cut them into 16 small squares, and store the leftovers in an airtight container in the fridge. I think they taste even better when you serve them cold from the fridge the next day! Leftovers can be stored in the fridge for up to a week, or in the freezer for up to 3 months.

VIDEO
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NUTRITION
​Calories: 132kcal | Carbohydrates: 18g | Protein: 3g | Fat: 7g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 67mg | Potassium: 181mg | Fiber: 2g | Sugar: 9g | Vitamin A: 884IU | Vitamin C: 1mg | Calcium: 62mg | Iron: 1mg
Sweet Potato Brownie Nutrition (per square): Calories: 132, Fat: 7g, Carbohydrates: 18g, Fiber: 2g, Protein: 3g

Reprinted from The Dude Diet by Serena Wolf

Cauliflower florets cooked in chicken broth and then pureed until smooth make a healthier and delicious alternative to butter and cream loaded mashed potatoes.

Course Side Dish
Total Time 20 minutes
Servings 4 to 6
Calories 33 kcal

Ingredients

• 2 small heads cauliflower cored and leaves removed and cut into small florets
• 2 cups chicken broth
• 1/4 cup grated Parmesan cheese
• 1/4 cup chopped fresh chives
• Kosher salt and freshly ground black pepper

Instructions

1. In a medium saucepan, combine the cauliflower and chicken broth and bring to a boil. Reduce the heat to a simmer, cover with a lid, and cook for 15 to 20 minutes or until the cauliflower is tender, but not completely falling apart.
2. Use a slotted spoon to transfer the cauliflower to a food processor and puree until silky smooth.
3. Transfer to a bowl and stir in the Parmesan and chopped chives and season with kosher salt and freshly ground black pepper. Serve warm.

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Nutrition Facts
Amount Per Serving (4 g)
Calories 33 Calories / Fat 2g / Saturated Fat  1g / Cholesterol 6mg / Sodium 526mg / Potassium 94mg / Carbohydrates 1g / Sugar 1g / Protein 3g 
* Percent Daily Values are based on a 2000 calorie diet.

​This winter we will spotlight different tips to support your well-being. This month we are delighted to bring you some ideas from our trauma specialist Becca Odom!


If you want to calm your nervous system, you can try stimulating your vagus nerve.  Nourishing our vagus nerve can help us manage stress more efficiently. Some great ways to do this are highlighted in the picture to the left.  Or try this short video for fun!

Vagus Nerve Massage Video

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For more videos for building resilience and healing, go to Becca Odom's Wellness Youtube channel where she's shares simple tips to help you: Becca Odom Wellness YouTube Channel