Nutritional Wellness

Nutritional wellness is the ability to take in and utilize any food material to get the proper nourishment that a person needs. This involves a person’s ability to adequately study the different food groups and assess the different portions that are required for an individual. Overall, having nutritional wellness is the starting point that needs to be achieved in order to succeed in other areas of wellness.

Confetti Wraps

WrapIngredients

  • 1 ounce ham (about 2 or 3 slices of deli-cut ham)
  • 1 ounce turkey (about 2 or 3 slices of deli-cut turkey)
  • 1 ounce Swiss cheese (about 2 slices of deli-cut cheese)
  • 1 hard-cooked egg, chopped
  • 4 leaves of romaine lettuce, finely shredded (about 1 cup)
  • 1/4 cup fresh yellow bell pepper, finely chopped
  • 1/4 cup red onion, finely sliced and chopped
  • 1/4 cup cucumber, peeled, seeded, and finely chopped
  • 1 tomato, seeds removed, chopped
  • 1 small carrot, grated
  • 2 tablespoons reduced-calorie Thousand Island dressing
  • 2 large, colorful sun-dried tomato wraps

Directions

Tightly roll ham slices and cut into thin strips. Do the same with turkey and Swiss cheese. Toss with vegetables that have been chopped and shredded. Your mix should look like confetti and be almost moist enough to enjoy without dressing. Pack it to go in a plastic bowl. Take tortilla wraps and dressing on the side. Assemble when you’re ready to eat. Put a tablespoon of dressing on a large tortilla wrap and mound “confetti” on top. Roll and enjoy.

Serves 2
Each serving contains about 342 calories, 41 g carbohydrates, 21 g protein, 10 g fat, 703 mg sodium, and 4 g fiber.

This food is gout-friendly because it contains food moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC

Produce Delivery Sign Up

Booth1

Quite a few employees stopped by the Union to talk with Luanne from Garden to Doorstep Organics LLC on Thursday, May 17th to learn about their program and see what a sample produce box looks like, and one lucky person won the box of fruits and veggies!  If you are interested, please sign up by Tuesday, May 22nd.

Please click here to learn more about their weekly delivery of boxes of fruits and veggies to campus.

Please click here to see how to sign up.

Questions? Contact Luanne at (920) 385-3253 or contactus@gardentodoorsteporganics.com.

 

Stacked Fruit Salad for One

IngredientsParfait

  • 2 tablespoons fat-free vanilla yogurt
  • 2 tablespoons fat-free ricotta cheese
  • 1/4 cup crushed pineapple, drained
  • 1/4 cup blueberries
  • 1/4 cup mandarin oranges
  • 1/2 small kiwi, peeled and sliced
  • 1 ring spiced apple

Directions

Mix the yogurt and ricotta cheese in a small bowl. Use a small spatula to smooth each layer as you add it to a parfait glass or a ring mold (place the mold on a plate). Spread 1/4 cup drained pineapple in the bottom. Spread half the yogurt-ricotta mixture over the pineapple. Top with a layer of blueberries. Mandarin orange segments come next, then another yogurt-ricotta layer. Arrange slices of peeled kiwi. Top with the spiced apple ring. Cover loosely and refrigerate, unless you’re ready to eat it at once. If you use the ring mold, some juice may leak out during refrigeration. Use a paper towel to dry the plate just before serving.

Serves 1
The serving contains about 175 calories, 7 g protein, 0 g fat, 0 mg cholesterol, 38 g carbohydrates, 3 g fiber, and 56 mg sodium. (Gluten-free)

Blueberries – a superfood!

They may be a small fruit, but blueberries are a potent one. Nutritionists call them a superfood because they boast a number of disease-fighting antioxidants, including vitamin C. Antioxidants help protect against free radicals, which are unstable molecules that can cause cell damage, possibly leading to conditions such as cancer, heart disease, and Alzheimer’s.

BlueberriesA half-cup of blueberries equals one serving of fruit and has only 40 calories. A few “berry” good tips:

> Select blueberries that are dry, firm, and deep-purple blue to blue-black with whitish bloom.

> If you want to freeze blueberries, put them on a cookie sheet in the freezer. Once frozen, pop the berries into plastic bags, where they can stay fresh in the freezer for up to a year.

Article and recipe from the StayWell Company, LLC

Barbecue Chicken Pizza

Ingredientspizza

  • 1 ready-made 12-inch-diameter thin pizza crust
  • 2 teaspoons olive oil
  • 1 cup sliced onion
  • 1/2 cup thin green or red pepper strips
  • 1 cup cooked chicken, cut into small cubes
  • 1/2 cup bottled barbecue sauce
  • 1 cup shredded part-skim, low-moisture mozzarella cheese

Directions
Preheat oven to 450°F. Heat oil in a frying pan and add onion and pepper strips. Fry over medium heat until soft, adding a little water instead of more oil if onion and pepper start to burn.

Add chicken and barbecue sauce. Stir and remove from heat. Place ready-made crust on cookie sheet. Spread chicken, onion, and pepper mix evenly on crust. Top with mozzarella. Bake for 10 minutes, watching carefully that cheese doesn’t brown too much.

Makes 8 slices
Each slice contains about 220 calories, 26 g protein, 7 g fat, 23 mg cholesterol, 26 g carbohydrates, 1 g fiber, and 469 mg sodium.

This recipe is gout-friendly because it contains food moderate in purines.

Recipe from the StayWell Company, LLC

Fresh Produce Delivered Weekly to Campus

The Wellness Committee recognizes how crucial eating well is to staying healthy.  Countless studies show the value of increasing our vegetable and fruit intake, including increased energy and reduced risk for certain diseases and types of cancers.  Set a goal for yourself to eat more vegetables and fruits – take good care of your body and you will feel the positive results!

Garden to Doorstep Organics, LLC is a local family business that delivers fresh organic fruits and veggies each week.  They will be on campus on Thursday, May 17th at 11:30 a.m. to 12:30 p.m. at a table in the Union near the entrance to the Leona Cloud Commons across from the Phoenix Bookstore.  They will bring a box of produce to display so you can see in person what the boxes are like.  They will provide information about their program and answer any questions you have.  Please stop by and be entered in a drawing for a free box of produce!

Here are some details:GardenDoorstep

  • Each week there is a different variety of 100% organic produce
  • Two types of boxes available (Fruit/Veggie Combo boxes or Fruit only boxes)
  • Three sizes of each type of box available (you pick the size that best fits your family)
  • Each week you will know which produce is planned for your box.  You will also receive a newsletter each week with recipes using the produce in that box and tips on how to store each item.
  • They work with local farmers and wholesalers to provide organic produce year round.
  • You pay for your boxes with automatic payments through PayPal, by check or with cash.
  • Boxes will be delivered to campus on Tuesdays to Rose Hall, room 320 for you to pick up (NOTE: if you aren’t on campus over the summer, they will deliver to your home for free, as long as you live in their delivery area)

Please contact them with any questions at (920) 385-3253 or contactus@gardentodoorsteporganics.com

Increase Water Intake for Brain Health

MintWaterDid you know your brain is composed of about 75 percent water? So one of the first rules of brain nutrition is to make sure you drink enough water to hydrate your brain. Research shows even slight dehydration can impair your brain function. Too little water in your system can cause impaired mood and concentration, headaches, and memory problems. Head off those troubles by drinking at least 84 ounces of water a day. Can you get 84 ounces of water in today?

For some variety, try this cool cucumber, lime, and mint-infused water:

Ingredients

  • 1 cup sliced, seedless cucumber (about 1 medium cucumber), reserving 8 slices for garnish
  • 3 limes, sliced, reserving 1 sliced lime for garnish
  • 1 small bunch of mint, reserving 8 small sprigs for garnish
  • 8 cups cold or room-temperature water
  • Ice

Directions

Wash cucumber, mint, and limes in fresh water. Place ½ cup cucumber slices (about 8 to 10 slices), 2 sliced limes, and the small bunch of mint in a pitcher. Pour 8 cups of water over the cucumber, lime, and mint. Refrigerate for four hours. To serve, pour 1 cup of water over ice in a glass. Garnish each glass with 1 cucumber slice, 1 lime slice, and 1 sprig of mint. Serves eight.

Nutrition information per serving: Serves eight; serving size is 1 cup. Each serving provides: about 4 calories, 0 g fat, 0 mg cholesterol, 0.5 mg sodium, 1.5 g carbohydrates, 0.5 g sugar, 0.07 g fiber, 0.07 g protein.

Article and recipe from the StayWell Company, LLC

Baked Apple Slices

Looking for a new healthy recipe for dessert? Consider baked apple slices today for a healthier dessert option!

Ingredients:AppleCinnamon

  • 2 oranges
  • 2 T honey
  • ¼ t ground cinnamon
  • ¼ t ground cloves
  • 3 Granny Smith apples, peeled, cored, and cut into 1⁄2-inch slices
  • 5 T raisins
  • ¼ C chopped walnuts, divided
  • ¼ C low-fat vanilla yogurt

Directions:

  1. Preheat the oven to 375°F.
  2. Grate the zest of one of the oranges and set aside.
  3. Squeeze the juice from both oranges into a small bowl. Stir the honey, cinnamon, cloves, and half the zest into the juice.
  4. Lay half the apple slices in a glass baking dish. Scatter the raisins and 2 tablespoons of the walnuts on top.
  5. Pour on half the juice mixture. Then top with the remaining apples and juice mixture.
  6. Combine the rest of the walnuts and orange zest and scatter over the top.
  7. Cover lightly with foil and bake for 30 minutes, or until the apples are soft and juices are bubbly.
  8. Serve warm or cold topped with a dollop of yogurt.

Serves 4. Amount per serving: Calories 220, total fat 5 g, saturated fat 0.5 g, cholesterol 0 mg, sodium 10 mg, carbohydrates 44 g, fiber 4 g, protein 3 g

Recipe from the StayWell Company, LLC

Well Wisconsin Webinar – Life Hacks for Greater Health and Well-Being

Do you take an all or nothing approach to healthy living? Join us to learn how quick and easy changes can have substantial impacts on your emotional and physical health and well-being. We will learn about:

  • Building habitsMakeThingsHappen
  • Making your life easier
  • Ways to support your well-being

Date: Wednesday, May 16, 2018

Time: 12:00 to 12:30 p.m.

Location: Cofrin Library, 7th floor, room 735

No need to RSVP – just mark your calendar to join us, and bring your lunch!

You could also participate in this webinar at your workstation if you prefer – please visit wellwisconsin.staywell.com and go to Wellness Webinars to register.

All webinars are recorded and available to Well Wisconsin Program participants on the StayWell wellness portal after the event date.

To access the StayWell wellness portal, you must be an employee, retiree, or spouse enrolled in the State of Wisconsin or Wisconsin Public Employers Group Health Insurance Programs.

Blueberry Banana Smoothie

IngredientsBlueberrySmoothie

  • 1 frozen ripe banana
  • 1/2 cup frozen blueberries
  • 1 cup skim milk

Directions

Bananas that are getting past ripe work perfectly in smoothies. Peel them, wrap them in plastic, and freeze them. Later, cut the banana into pieces. Put ingredients into blender and puree till smooth. Pour into 2 glasses.

Serves 2; Each serving contains about 122 calories, 5 g protein, 0 g fat, 24 g carbohydrates, 3 g fiber, and 63 mg sodium.

Recipe from the StayWell Company, LLC

Baked Pork Chops

Pork dishes can provide you with a tasty alternative to beef or chicken. Easily paired with rice or potatoes, pork can be a quick and enjoyable dinner option.

Ingredients:PorkChop

  • 1 egg white
  • 1 cup evaporated skim milk
  • 6 lean center-cut pork chops, ½-inch thick
  • ¾ cup cornflake crumbs
  • ¼ cup fine dry bread crumbs
  • 4 tsp. paprika
  • 2 tsp. oregano
  • ¾  tsp. chili powder
  • ½  tsp. garlic powder
  • ½  tsp. black pepper
  • ⅛ tsp. cayenne pepper
  • ⅛ tsp. dry mustard
  • ½  tsp. salt
  • Nonstick cooking spray

Directions:

Mix egg white with evaporated skim milk. Soak pork chops in milk mixture for five minutes. Meanwhile, combine cornflake crumbs, bread crumbs, paprika, oregano, chili powder, garlic powder, black pepper, cayenne pepper, dry mustard, and salt in a bowl. Thoroughly coat pork chops with the breading.

Spray nonstick cooking spray on a large baking pan and spread out pork chops evenly. Bake in the oven at 375 degrees for 20 minutes. Then turn pork chops over and bake for an additional 15 minutes or until no pink remains (internal temperature should reach 160 degrees). Serves six.

PER SERVING: Calories–216, fat–8 g, saturated fat–3 g, cholesterol–62 mg, sodium–346 mg, carbohydrates–10 g, fiber–1 g, protein–25 g

Recipe from the StayWell Company, LLC