Words from Wellness | November 2021

Recipe: Roasted Butternut Squash (or really, any veggie!) by Syndey Clark (Norwood)

PREFACE: I’ve never written down a recipe, and this is more of a guideline anyway. Some might find this chaotic, but I hope it is an introduction to exploring cooking. This is also a good recipe for anyone with dietary needs/preferences/allergies, being that it’s gluten free (my boyfriend has celiac disease so many of my recipes are GF or have a GF option), dairy free (for the lactose intolerant, etc.), and vegan. My email (sclark@blcompanies.com) is always open for cooking questions! For me, I like to go to the nearest farm stand and pick out whatever veggie looks nice that day. However, we don’t discriminate where or what you get for food. Because it’s fall, and people like sweet potatoes for Thanksgiving, I’d like to showcase butternut squash, which is more my style. INGREDIENTS: z One (or more) Butternut Squash , cubed into ~1.5” orange cubes of happiness (the closer to even size, the more even the browning, but if you like variation, do a few odd shapes, because using the weird pieces that are inevitable with a butternut squash is sustainable! *reminder to use your broccoli stems, too*) ƒ *Again, you can really use anything for this. The only thing that really changes is the time it takes to cook. * z Garlic is a must and must be measured with your heart… fresh or powder. For powder, I like to shake with the bottle horizontal leaving a nice, even dusting over each cube, and then toss them with the other seasonings to make sure it’s relatively even. For fresh, I use a garlic smasher with about 4-7 cloves , but you can slice, dice, use one of those cool little garlic plates, microplane, or even do it like they do in Good Fellas. Rule of thumb for garlic: there is never too much garlic . z Salt is a preference, but for a large-ish squash (1’ long, 4” diameter approximately), I use a good three-finger pinch , which probably works out to about a tablespoon (probably will need more though) . z Black Pepper is the same as salt, about a tablespoon , or a lot of pepper-grind-rotations worth z Red Pepper Flakes (or gochugaru if you wanna go that route), (or chili crisp after it comes out of the oven), (or fresh fresnos or serranoes or jalapenos or pickled spicy peppers *I have a bomb recipe for that, too* after it comes out of the oven)… this one depends on your spice preference and is also totally optional. I generally sprinkle about a teaspoon or two of red pepper flakes for the average day (I make this a lot). ƒ Paprika is a good substitution if you don’t want spice z Herbs! This is where you have the most free reign. Have a home herb garden? Use whatcha got! Dried herbs from McCormick? That’s cool, too! I like using thyme and/or sage. Make it a nice even cover, like the garlic, if dried, or a few bunches if fresh. Some other ideas include but are not limited to: Za’atar, Oregano, Tarragon, really anything. z Olive Oil! The most important part for roasting. 2-3ish tablespoons of EVOO should do the trick, add more if not all the squash are coated. If you don’t have olive oil, that’s fine, you can use avocado

oil, coconut oil, canola oil, really whatever you have. I do however recommend acquainting yourself with some good olive oil, if you have the chance, Action Bronson can back me up on this. INSTRUCTIONS: z Preheat your oven to 400F z Chop your squash, removing the skin, seeds, and cubing the flesh into ~1.5” pieces. If you like making stocks, I’ve used the skin in stock, it didn’t seem to change the taste but maybe it added some nutrients? Or compost your discards if that’s an option! z Spread out on a baking tray, or glass cake or pie pan, I don’t notice much difference, so use whatcha got! I sometimes even use my cast iron pan, and I’m sure I could use my cast iron Dutch oven packed in coals in the fire! z You can do seasoning first or oil first, then mix it all around to make it all even-ish. z I start the timer with 20min , but generally put it on for another 20min , tossing them around for even baking, or leaving them for extra caramelized yumminess . z Eat ‘em as is, or smush them up with the crispy pieces throughout z Plate with scallions, cilantro, some hot green finger chilis, or whatever you got/want! ƒ If you wanna be fancy, fry some fresh sage leaves to top and drizzle with hot honey LEFTOVERS: z MAKE EXTRA SQUASH . Just do it. You’ll be so grateful you did. z Tip: roast some shallots or onions, whole garlic cloves/heads, and maybe some other veggies with the squash, and blend with veggie or chicken stock and coconut milk for soup, OR blend with just a little veggie stock, to make a vegan butternut squash gravy, to put on those left-over mashed potatoes! Also, absolutely bonkers on roasted potatoes and fried shrimp. Take my word for it, it’s delicious. *Ask for my gluten free fried shrimp recipe!*

VITAMIN

Vital health information in a minute

Caregiving support Resources for you and your loved one Caregiving Support Resources for you and your loved one

Being a caregiver for a family member or friend who’s sick or has a disability is a tough job. It can be especially challenging if you’re still in the workforce. About 1 in 4 Americans is a caregiver, and most of them have other jobs, too. They spend an average of 24 hours a week caring for a loved one. 1 The responsibilities of caregiving can be both rewarding and exhausting. That’s why it’s important to build a network of support for caregivers. Tap into the following resources to help you navigate the demands of caregiving.

Wellness Resources & Benefits

Reminder! Past Wellness Webinars can be found on the Intranet! Documents and Resources > Video Library Solutions EAP Short‐term, confidential counseling and/or referral for employees and employee family members. www.solutions-eap.com Cigna Talkspace Convenient, safe and secure online therapy from any location. talkspace.com/cigna More resources can be found on the Intranet.

Meet with your health care team Connect with the health care providers involved in your loved one’s medical care. They can help assess the level of care needed and refer you to helpful resources. Lean on friends and family Take your friends and neighbors up on their offers to help. Often, they want to help but don’t know how. Delegate specific tasks, such as making a meal, shopping for groceries or making trips to the pharmacy. Hire some extra help Consider bringing in a home health aide to fill gaps with caregiving or household tasks. You might hire a cleaning or lawn service to keep up with chores around the house and yard. Or, enlist a neighborhood student or friend of the family to help for a few hours a week.

Choose home delivery Use delivery services whenever possible to save time and limit the number of trips you have to make. Ask your pharmacy about delivery by mail for prescription medications. Take advantage of delivery services for groceries, household goods and more. Join a caregiver support group Look for a local support group or join an online group for caregivers. Sharing your experiences allows you to express fear and frustration, deal with emotions and learn coping techniques. It may also help you look at the bright side of caring for a loved one. Connect with local organizations Check out community resources in your area. You may be eligible for occasional day care services, transportation services and other help. Check in with your local Area Agency on Aging for more information. Find help in your community by visiting eldercare.acl.gov .

Source: 1. U.S. Department of Health and Human Services. Get Support if You Are a Caregiver. https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get- support-if-you (last reviewed/updated January 24, 2020).

Offered by: Cigna Health and Life Insurance Company, Connecticut General Life Insurance Company or their affiliates. This information is for educational purposes only. It’s not medical advice. Always ask your health care provider for appropriate examinations, treatment, testing, and care recommendations. All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation, including Cigna Health and Life Insurance Company, Connecticut General Life