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.

California Marinated Salad

Ingredients

  • 3 nectarines, chopped
  • 1/2 lb. fresh mushrooms, quarteredfruitandveggies
  • 1 cup cherry tomatoes, halved
  • 1/2 cup pitted ripe olives (optional)
  • 1/3 cup chopped green onions
  • 1 8-oz can artichoke hearts
  • 1 tbsp. vegetable oil
  • 1/4 cup lemon juice
  • 1/4 tsp. sugar
  • 1 tsp. tarragon, crumbled
  • 1/2 tsp. thyme

Directions

  1. In a large bowl, combine nectarines, mushrooms, cherry tomatoes, olives, and green onions.
  2. Drain and save liquid from the artichokes. Add the artichokes to the salad.
  3. Combine reserved liquid with remaining ingredients in a jar. Shake well and pour over the salad.
  4. Serve immediately or chill in the refrigerator for two hours for the best flavor.

Makes 6 servings

Serving Size: 1 cup

Each serving provides 80 calories, 3 g total fat (0 g saturated fat), 0 mg cholesterol, 100 mg sodium, 13 g total carbohydrate, 2 g dietary fiber, 7 g sugar, and 3 g protein.

 

Recipe from the StayWell Company, LLC.

Chicken Salad Blues

(Gluten-free, gout-friendly)

Ingredients

  • 1 9.75-ounce can premium chunk chicken breast packed in waterchickenblue
  • 1 large stalk celery, finely chopped
  • 1/4 cup reduced-fat mayonnaise
  • 4 leaves romaine or red leaf lettuce, washed and trimmed
  • 2 ounces blue cheese, crumbled
  • 1 ripe tomato, quartered (or 8 cherry tomatoes)
  • 1 small cucumber, washed and thinly sliced

Directions

Drain chicken. Add chopped celery and mayonnaise. Mix lightly to keep the chicken chunky. Arrange lettuce in a shallow serving bowl. Put chicken salad in the middle and crumble blue cheese over it. Arrange tomatoes and cucumber slices around the plate. Cover with plastic wrap and refrigerate until ready to serve.

Serves 4

Each serving contains about 175 calories, 15 g protein, 10 g fat (51% calories from fat), 46 mg cholesterol, 3.5 g carbohydrates, 1 g fiber, and 675 mg sodium.

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

 

Recipe from the StayWell Company, LLC.

Blue-Green Canapés

Ingredients

  • 2 oz. low-fat (Neufchatel) cream cheeseBlue-Green Canapés
  • 2 oz. blue cheese (about 1/4 cup)
  • 12 large seedless green grapes
  • 1/4 cup walnuts
  • 24 miniature Melba toasts

Directions

Let cream cheese and blue cheese soften enough to be mixed with a fork. Cut grapes in half lengthwise. Put walnuts between 2 sheets of waxed paper and crush to make fine crumbs.

Spread cheese mixture on mini-toasts. Cover with walnut crumbs and top with half a grape.

Makes 24 canapés

Each contains about 31 calories, 2 g fat (1 g saturated fat, no trans fat, 4 mg cholesterol), 56 mg sodium, 2 g carbohydrate, less than 1 g dietary fiber, less than 1 g sugars, and 1 g protein.

 

Recipe from the StayWell Company, LLC.

Beet-All Pasta Salad

Ingredients

  • 2 cups cooked spiral, whole-wheat pastabeet salad
  • 3 cups fresh baby spinach, shredded
  • 1 12-ounce jar whole beets (1-1/2 cups), cut in half
  • 1/4 cup chopped red onion
  • 2 tablespoons chopped walnuts
  • 1 tablespoon real maple syrup
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon virgin olive oil

Directions

Mix pasta, spinach, beets, onion, and walnuts in a salad bowl. Combine maple syrup, vinegar, and olive oil in a small jar and shake well. Pour over salad. Serve immediately or cover and refrigerate until you’re ready to eat.

Serves 6

Each serving contains about 123 calories, 4 g protein, 3 g fat, 0 mg cholesterol, 23 g carbohydrates, 3 g fiber, and 120 mg sodium.

Recipe from the StayWell Company, LLC.

It’s Tea Time

teadrinkingThere’s just something about tea that says “relaxation.” But the benefits go beyond a few minutes of me-time. Compounds in tea called flavonoids lower LDL, or “bad,” cholesterol, widen blood vessels, and prevent dangerous clots from forming. Some evidence even links tea to a lower risk for cancer, diabetes, and heart disease. So, beginning today, why not enjoy a daily cup of green or black tea—both have health benefits. But keep in mind that processed, sugar-sweetened tea beverages you buy at the store can contain lots of calories. Your best bet is to brew your own tea. It’s tasty, healthy, and economical.

Article from the StayWell Company, LLC

Seedless Raspberry Sauce

This recipe takes out the fiber, but leaves a big, concentrated raspberry flavor. You can add it to a vinaigrette salad dressing or layer it with strawberry preserves and whipped cream in a cocktail glass.

Ingredientsrasberry

  • 1 1/2 cups fresh or frozen raspberries
  • 1/4 cup sugar (or 3 tbsp. granulated sugar substitute)
  • 1 tsp. lemon juice

Directions

Bring berries, sugar (or sweetener), and lemon juice to a boil. Let thicken and cool slightly. Press mixture through a fine strainer. This will take patience and about 20 minutes of mashing, but you will be rewarded with a rich, seedless sauce. Discard seeds.

Makes about 1/2 cup

Each tablespoon serving contains about 37 calories, 0 g fat, 0 g cholesterol, 0 g sodium, 9 g carbohydrate, 0 g dietary fiber, 7 g sugars, and 0 g protein.

Recipe from the StayWell Company, LLC.

Eggplant Parmesan Sandwiches

Ingredients

  • 4 eggplant slices, each 3/4-inch thickeggplant sandwich
  • 1/4 cup no-cholesterol egg substitute
  • 1/3 cup dry bread crumbs
  • 2 tablespoons grated fat-free Parmesan cheese
  • Vegetable cooking spray
  • 4 ounces fat-free mozzarella cheese, sliced
  • 2 roasted red peppers, cut into halves
  • 4 Italian rolls or hoagie buns, toasted
  • 2 cups tomato pasta sauce

Directions

  • Combine bread crumbs and Parmesan cheese in bowl. Dip eggplant slices in egg substitute, then coat generously with the breadcrumbs and Parmesan cheese.
  • Spray a large skillet with cooking spray; heat over medium heat until hot. Saute eggplant slices over a medium-high heat until browned, about 5 minutes. Spray eggplant with cooking spray and turn over; cook until tender, about 5 more minutes.
  • Top each eggplant slice with 1 ounce cheese; cook, covered, until cheese is melted, about 3 to 4 minutes.
  • Place red peppers on bottoms of rolls; top with eggplant, pasta sauce, and roll tops.

Serves 4

  • Each serving contains approximately 262 calories, 2.2 g fat, 0 mg cholesterol, and 765 mg sodium.

 

Recipe from the StayWell Company, LLC.

Picnic Potato Salad

(Gluten-free, gout-friendly)

Ingredients

Salad:

  • 1 pound red potatoes, washed and cut into 1-inch wedges
  • 1/2 cup red onions, thin-slicedpotato salad
  • 1/2 pound green beans, snapped in half
  • 1/2 cup sun-dried tomato halves
  • 1/2 teaspoon fresh rosemary, chopped
  • 1 teaspoon olive oil

Rosemary vinaigrette:

  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon-style mustard
  • 1/2 teaspoon fresh rosemary, chopped

Directions

Preheat oven to 425°F. When oven is hot, put 1 teaspoon olive oil onto baking sheet. Heat for about 2 minutes and spread potatoes in a single layer on pan. Roast for 10 minutes; turn with spatula. Roast 10 minutes more, or until golden brown and tender. While potatoes are roasting, steam beans using a steamer inserted into a pot of boiling water. Cook about 5 minutes, or until bright green. Drop sun-dried tomato halves into the boiling water used to steam beans. When tomatoes are plump, cool and cut into bite-sized pieces. Sliced red onion can be put into cold water for milder taste. Drain. To prepare rosemary vinaigrette, put all ingredients into small jar. Shake until combined.

Assemble all ingredients, including fresh rosemary. Top with rosemary vinaigrette, mixing well.

Serves 6

Each serving contains about 131 calories, 19 g carbohydrates, 3 g protein, 5 g fat, 111 mg sodium, and 3 g fiber.

To make this recipe gluten free, use only spices or condiments that are gluten-free. Read food labels carefully and contact the company if you have any questions.

 

Recipe from the StayWell Company, LLC.

Wellness Webinar: Understanding Diabetes

diabetes

In the last 20 years, the number of adults diagnosed with diabetes has more than tripled. Diabetes concerns every family and simple prevention can lower your risk. Could you spot the warning signs of diabetes?

**NEW** Registration is now open to everyone even if you don’t currently have a StayWell portal account! CLICK HERE to register now.

Join us to learn about:

  • What is diabetes?
  • What are the signs and symptoms?
  • What can I do to prevent diabetes?
  • What can I do if I already have it?

Date: Wednesday, August 14, 2019

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

After registering, you will get an email with information about how to access the presentation.  Please contact wellness@uwgb.edu or (920) 465-2203 with any questions.

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.

Tortilla Pizzas

Did you know that your kids are more likely to gain weight during the summer than while they’re in school?

Help your kids maintain a healthy weight this summer by keeping them active and trying some new low-calorie, kid-friendly recipes. This one provides 1 cup of healthy vegetables per serving!

Ingredientstortilla pizza

  • 12 small corn or flour tortillas
  • Vegetable oil
  • 1 16-oz. can refried beans
  • 1/4 cup chopped onion
  • 2 oz. canned green chili peppers, diced (optional)
  • 6 tbsp. red taco sauce
  • 3 cups chopped vegetables, such as broccoli, mushrooms, spinach, and bell peppers
  • 1/2 cup shredded part-skim mozzarella cheese

Directions

Brush 1 side of each of 2 tortillas with water. Press the wet sides of the tortillas together to form a thick crust for the pizza. Brush the outside of the tortillas with a small amount of vegetable oil. Evenly brown both sides in a heated frying pan. Repeat with the rest of the tortillas. Set aside.

Heat refried beans, chopped onion, and half of the diced chili peppers together in a medium saucepan, stirring occasionally. Remove from heat.

Spread about 1/3 cup of the bean mixture on each tortilla pizza. Sprinkle with 1 tablespoon taco sauce, then top with 1/2 cup chopped vegetables, 1 teaspoon of diced chili peppers if desired, and 1 tablespoon of shredded cheese for each pizza.

Return to frying pan and heat until cheese melts. Serve immediately.

Makes 6 servings

Each serving contains 270 calories, 7 g fat, 5 mg cholesterol, 370 mg sodium, and 42 g carbohydrates.

 

Recipe from the StayWell Company, LLC.