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.

Grilled Lemon-Sage Chicken

Fresh sage and rosemary impart a different flavor to grilled chicken. Tomato halves and corn on the cob can grill along with the chicken.

Ingredients

  • 6 boneless, skinless chicken breast halves (about 4 ounces each)
  • 6 lemon slices, cut in half (optional)
  • Fresh sage leaves (optional)

Lemon Sage Chicken

Marinade

  • 1 tsp. olive oil
  • 1 tsp. grated lemon zest
  • ¼ cup fresh lemon juice
  • ¼ cup chopped fresh sage leaves
  • 1 tbsp. chopped fresh rosemary or 1 tsp. dried, crushed
  • 2 or 3 medium garlic cloves, minced
  • 1 tsp. black peppercorns, cracked
  • ½ tsp. salt

 

Directions

In a large resealable plastic bag, combine the marinade ingredients.

Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two sheets of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the chicken to a thickness of ¼ inch, being careful not to tear the meat. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 30 minutes to eight hours, turning occasionally. Discard the marinade.

Preheat the grill on medium-high.

Grill the chicken for 6 to 7 minutes on each side, or until no longer pink in the center.

To serve, garnish with the lemon slices and sage leaves.

Makes 6 servings

Each serving provides: calories 125, total fat 1.5 g, cholesterol 66 mg, sodium 268 mg, carbohydrates 0 g, fiber 0 g, sugar 0 g, protein 26g.

Recipe from the StayWell Company, LLC.

Greek Roasted Vegetable Sandwich

Ingredients

  • 1 tablespoon olive oilRoastedVeggie
  • 1 eggplant (about a pound)
  • 2 small zucchini
  • 2 medium red potatoes
  • 1 large, sweet onion (Vidalia, Spanish, or red)
  • 1 red or yellow bell pepper
  • 4 plum tomatoes
  • 4 tablespoons feta cheese (about 4 ounces)
  • Fresh oregano to taste
  • 4 thick slices of a dense, crusty bread

Directions

  1. Preheat oven to 450°F.
  2. Wash and cut eggplant, zucchini, potatoes, and onion into 1/2-inch-thick rounds. Slice pepper into 1/2-inch strips. Halve the tomatoes.
  3. Lightly brush olive oil on cookie sheet and arrange vegetables in a single layer. Sprinkle oregano on vegetables.
  4. Bake 10 minutes. Turn vegetables and bake 10 minutes more.  Potatoes and pepper slices may need more time.
  5. Let cool slightly for easier handling.
  6. Create 4 open-faced sandwiches by layering vegetables with a little feta cheese.
  7. Return to warm oven to melt cheese and toast bread, about 5 minutes.

Serves 4

Each serving contains about 430 calories, 71 g carbohydrates, 15 g protein, 10 g fat, 775 mg sodium, and 13 g fiber.

Recipe from the StayWell Company, LLC.

Make a Healthy Lunch Choice

Do you brown-bag your lunch from home, or prefer to go out? Whether you’re partial to sandwiches or salads, you probably have a few favorites for your noon-time meal. Trying a simple swap can reduce the amount of saturated fat you consume, boost your vitamin and mineral intake, and help you get healthier. Consider one of these to try today:

Instead of cream-based soup like cream of mushroom, opt for a broth-based soup like vegetable or chicken noodle, which are lower in fat and calories.

Trade in that fatty hamburger for a grilled or roasted chicken sandwich. Load it up with fresh veggies like cucumbers, lettuce, and tomatoes for extra nutrients.

Love a sandwich? Swap out that roast beef on white bread for a lighter version of turkey or chicken breast on whole-grain bread instead.

Article from the StayWell Company, LLCHealthy Sandwich

Enlightened Crab Cakes

Ingredients:

  • 1 pound crab meat
  • 2 egg whites
  • 1/3 cup finely chopped red bell pepper
  • 1/3 cup finely chopped green onions (scallions)
  • 1/3 cup chopped fresh parsley
  • 3 tablespoons bread crumbs

 

Directions:crab cakess

Shred crabmeat. Mix with all other ingredients. Form into 8 patties. Refrigerate for an hour. Spray a nonstick pan with cooking spray or an olive oil mister. Heat to medium high and carefully place crab cakes in pan. Let cook for 5 minutes undisturbed so crust forms. Turn carefully and cook for another 5 minutes. Serve with a swirl of avocado sauce.

Each serving of 2 crab cakes contains about 148 calories, 26 g protein, 2 g fat, 102 mg cholesterol, 6 g carbohydrates, 1 g fiber, and 446 mg sodium.

 

Avocado sauce

Ingredients:

  • 1/2 cup avocado, mashed
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon fresh lemon juice

 

Directions:

Mix all ingredients and refrigerate until ready to serve.

Serves 4

Each serving contains about 88 calories, 1 g protein, 8 g fat, 12 mg cholesterol, 4 g carbohydrates, 2 g fiber, and 15 mg sodium.

Recipe from the StayWell Company, LLC.

Backyard Chickens Lunch ‘n Learn

PicHave you ever wanted to learn more about raising backyard chickens?  UW-Madison Division of Extension Agriculture Educator Liz Binversie will provide some tips and tricks to help start your own backyard flock.  UW-Madison Division of Extension Poultry Specialist, Dr. Ron Kean, will also help answer questions via remote technology.  (Our own Monika Pynaker will also share a little about her experiences raising chickens!)  Please join us for this interesting and fun presentation, and feel free to bring your lunch.

Date: Tuesday, April 30, 2019

Time: 12:00 to 12:45 pm

Place: 1965 Room, University Union

Presenters: Liz Binversie, Agriculture Educator with UW-Madison Division of Extension & Dr. Ron Kean, UW-Madison Division of Extension Poultry Specialist

RSVP: wellness@uwgb.edu

Note: This lunch ‘n learn was originally scheduled for 3/28/19 and was cancelled, so this is the rescheduled date.

Cherry Vanilla Frappe

(Gluten-free, gout-friendly)cherry frappe

Ingredients

  • 1 cup frozen, pitted sweet cherries
  • 1 cup skim milk
  • 1/2 cup light vanilla yogurt

Directions

Freezing fruit before blending lets you skip ice cubes. If using fresh, pitted cherries, add 1/2 cup to 1 cup of ice.  Put ingredients in blender. Puree until almost smooth. Pour into 2 glasses.

Serves 2

Each serving contains about 133 calories, 6 g protein, 0 g fat, 25g carbohydrates, 2 g fiber, and 95 mg sodium.

Recipe from the StayWell Company, LLC.

Simple Salmon with Dill Sauce

Ingredientssalmon with dill sauce

  • 1 salmon fillet (about 2 pounds)
  • 2 tablespoons low-sodium soy sauce
  • Coarse black pepper
  • 1/2 cup low-fat sour cream
  • Olive oil
  • 1/2 cup finely chopped cucumber
  • 1 teaspoon fresh dill

 

 

Directions

 

Preheat oven to 450°F. Rinse salmon fillet and place skin-side down on a flat baking pan. Pour soy sauce over salmon and sprinkle with pepper. Roast salmon using the 10-minute rule–approximately 10 minutes per inch of thickness at the thickest point. If you want to brown the top, brush lightly with olive oil and sear the salmon before roasting, or run briefly under broiler. Cook until the salmon is opaque and flakes easily with a fork (internal temperature of 145°F).

 

Serve salmon hot or cold with dill sauce made by combining 1/2 cup low-fat sour cream, 1/2 cup finely chopped cucumber that has been lightly salted and drained, and 1 teaspoon chopped fresh dill (or more to taste).

 

Serves 6

 

Each serving contains about 288 calories, 5 g carbohydrates, 31 g protein, 17 g fat, 292 mg sodium, and 0 g fiber.

Recipe from the StayWell Company, LLC.

Today’s Dash – Get your greens for bone health.

Every day, your body breaks down old bone cells and builds new ones. It’s a complex process requiring lots of vitamins and minerals. This includes calcium and vitamin D, as well as vitamin K. Research suggests this nutrient doesn’t make your bones thicker or denser, but might still prevent fractures. Scientists think it may work to help support bone structure in some other way.

Experts say specific recommendations for vitamin K depend on age, gender, and other factors, such as pregnancy. In most cases, eating foods rich in vitamin K is enough to boost levels. These include:

Green, leafy vegetables, such as spinach

Broccoli, cabbage, and cauliflowercouliflower and cabbage

Green peas

Soybeans

Olives

Cereals

Article from the StayWell Company, LLC

Carrot Oat Bran Muffins

(Gluten-free)CarrotOatBranMuffins

Ingredients

  • 1 cup gluten-free oat bran
  • 1 cup powdered nonfat milk
  • 1 teaspoon baking powder
  • 1 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 2 tablespoons artificial sweetener brown sugar blend
  • 3 large eggs, beaten (alternative: egg whites or egg substitute)
  • 1/2 cup applesauce, no sugar added
  • 1 cup grated carrots (about 2 large or 3 small)
  • 1/4 cup raisins
  • 12 paper muffin cup liners or cooking spray

Directions

  1. Preheat oven to 350°F.
  2. Prepare a 12-muffin tin by inserting paper liners or spraying lightly with cooking spray.
  3. In a large bowl, mix oat bran, powdered milk, baking powder, baking soda, cinnamon, and artificial sweetener.
  4. Add eggs and applesauce and mix well.
  5. Stir in grated carrots and raisins.
  6. Divide batter among 12 muffin cups. Bake 20 minutes.
  7. Cool on a rack. Store in an airtight container. Leftover muffins can be frozen.

Makes 12 muffins
Each muffin contains about 109 calories, 6 g protein, 2 g fat, 60 mg cholesterol, 17 g carbohydrates, 3 g fiber, and 201 mg sodium.

Recipe from the StayWell Company, LLC.

Pork Chops with Savory Apples

(Gluten-free)

Ingredients

  • 2 medium applesPork Chops with Apples
  • 1 medium onion
  • 1 large clove garlic
  • 4 pork chops, about 3/4-inch thick, with bone (about 1-1/2 pounds total)
  • 1 teaspoon olive oil
  • 1/4 cup water
  • 1/4 cup fat-free sour cream

 

Directions

Quarter and core apples. Peel if desired. Cut onion in half and then slice it. Use a large frying pan with a lid. Heat oil over medium-high heat and add pork chops and garlic. Brown quickly, about 2 minutes per side. Add cut-up apples, onion, and water. Cover and turn heat to low. Let cook for about 15 minutes, until pork is cooked through (internal temperature of 145°F with 3 minutes of rest) and apples are soft. Remove chops to a warm serving platter. Bring pan juices to a boil and turn off heat. Stir in sour cream and pour over chops. Serve immediately.

 

Serves 4

Each serving contains about 271 calories, 24 g protein, 13 g fat, 71 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 75 mg sodium.

Recipe from the StayWell Company, LLC.