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.

Broccoli and Walnut Salad

Nuts provide a host of health benefits, including lowering cholesterol levels, reducing risk for heart disease and stroke, better weight control, and lower insulin needs for people with diabetes.

This nutty salad is chock full of vegetables and complementary flavors.

IngredientsBroccoli

  • 3 cups roughly chopped broccoli florets
  • ½ medium head cauliflower, roughly chopped
  • 1 cup raisins
  • 3/4 cup chopped onions
  • 1 small red bell pepper, seeded and thinly sliced
  • 1/2 cup chopped walnuts
  • 1/4 cup red wine vinegar
  • 1/4 cup olive oil
  • 6 to 12 large lettuce leaves
  • 2 beefsteak tomatoes cut into wedges

Directions

  1. In a large mixing bowl, combine the broccoli, cauliflower, raisins, onions, bell pepper, and walnuts.
  2. In a separate bowl, whisk together the vinegar and olive oil.
  3. Toss with the combined salad ingredients and serve on lettuce leaves with tomato wedges on individual salad plates.

Makes 6 servings
Each serving contains 271 calories, 16 g fat, 0 mg cholesterol, 37 mg sodium, 32 g carbohydrates.

Recipe from the StayWell Company, LLC

Grilled Salmon Steaks

IngredientsSalmon

  • 2 salmon steaks, about 6 ounces each
  • 2 tablespoons dipping sauce
  • 1 teaspoon cooking oil

Directions

  1. Heat grill to hot and rub grids with cooking oil.
  2. Baste steaks with sauce.
  3. Cook 5 minutes.
  4. Turn once and baste again.
  5. Cook 5 minutes more.
  6. Fish should be opaque throughout (145°F internal temperature).

Serves 2 (Gluten-free)
Each serving contains about 295 calories, 31 g protein, 17 g fat, 7 g carbohydrates, 0 g fiber, and 343 mg sodium.

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

Recipe from the StayWell Company, LLC

Eat fruit before bed today

No, we’re not messing with you. If you don’t believe us, believe the National Sleep Foundation, which reports that eating certain fruits may help you fall Kiwiasleep faster and wake up less often.

The key ingredient here is a hormone called melatonin, which helps regulate your sleep/wake cycle. When you eat foods that have a lot of melatonin, you may sleep more soundly. And, lucky you, some of the foods that contain melatonin include delicious fruits like tart cherries, bananas, pineapple, and oranges.

If you’re looking for something even more specific, try eating kiwi. A study showed that eating two kiwis before bed can increase your sleep duration by an hour over the course of a month if you have insomnia. And since kiwis taste like candy, you’re getting a double dose of goodness—deliciousness and slumber!

Article from the StayWell Company, LLC

Make a soup from scratch

When you think of healthy food, the first thing that comes to mind is probably a piece of fruit or big leafy greens. But what about soup? New research finds that it’s a smart choice. According to the study, people who eat more soup tend to have a lower body weight, have a slimmer waistline, and eat fewer total calories than non-soup eaters. One reason is that many soups are packed full of water and fiber, two things that help you feel fuller with fewer calories. And soups tend to include a hefty portion of veggies that are rich in vitamins and minerals. In fact, when you make soup, you can swap 2 ounces of meat or 1 cup of noodles with 1 cup of chopped veggies to make it even healthier.

Soup can be a money-saver, too. Simple recipes for veggie soup can be made for about 50 cents a serving using items you probably already have on hand. So go ahead and whip up a hearty batch of healthy soup. Here’s a simple slow-cooker recipe to inspire you today:

Black Bean and Corn SoupSoupBlackBean

Ingredients:

  • 15 oz. can black beans, drained and rinsed
  • 14½ oz. can low-sodium Mexican stewed tomatoes, undrained
  • 14½ oz. can low-sodium diced tomatoes, undrained
  • 11 oz. can whole kernel corn, drained
  • 4 green onions, sliced
  • 1 small green pepper, sliced
  • 4 ribs celery, diced
  • 3 Tbsp. chili powder
  • 1 tsp. ground cumin
  • 1 garlic clove, minced

Directions:

Combine all ingredients in slow cooker. Cover and cook on HIGH for five to six hours.

Serves 8. Per serving: Calories 120, Calories from Fat 15, Total Fat 2g, Saturated Fat 0g, Cholesterol 0mg, Sodium 480mg, Total Carbohydrate 23g, Dietary Fiber 7g, Sugars 7g, Protein 6g

Article and Recipe from the StayWell Company, LLC

Make Your Own Salad Dressing

There’s no point in eating all those healthy leafy greens if you douse them in a high-fat, high-calorie salad dressing. You can shop for healthier Raspberry-Vinaigrettedressing at the grocery store. Or better yet, try making your own today! We’ve got you covered with this recipe.

Vinaigrette Salad Dressing

Ingredients

  • 1 bulb garlic, separated and peeled
  • ½ cup water
  • 1 tbsp. red wine vinegar
  • ¼ tsp. honey
  • 1 tbsp. virgin olive oil
  • ¼ tsp. black pepper

Directions

  1. Place the garlic cloves into a small saucepan and pour enough water (about ½ cup) to cover them.
  2. Bring water to a boil, then reduce heat and simmer until garlic is tender, about 15 minutes.
  3. Reduce the liquid to 2 tablespoons and increase the heat for three minutes.
  4. Pour the contents into a small sieve over a bowl, and with a wooden spoon, mash the garlic through the sieve into the bowl.
  5. Whisk the vinegar into the garlic mixture; incorporate the oil and seasoning.

Serves four. Each serving contains about 33 calories, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 1 mg sodium, 1 g carbohydrates, 0 g fiber, and 0 g protein.

Recipe from the StayWell Company, LLC

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