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.

French Toast Sandwiches


  • 4 thin slices whole-grain bread
  • 2 large eggs (alternative: 1/2 cup egg substitute )
  • 1/4 cup skim milk
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons reduced-fat cream cheese
  • 2 tablespoons apricot preserves
  • Cooking spray
  • 2 teaspoons powdered sugar
  • 1/4 cup warm maple syrup


  1. Preheat oven to 300°F.
  2. In a bowl or baking dish large enough for flat bread, beat eggs with milk and vanilla.
  3. Make 2 sandwiches with the cream cheese and preserves.
  4. Put sandwiches in egg/milk/vanilla mixture, carefully turning so both sides absorb the liquid.
  5. Lightly coat a nonstick skillet or griddle with cooking spray and heat to medium hot.
  6. Cook sandwiches until golden, turning once, about 2 to 3 minutes per side.
  7. Place on cookie sheet in oven to finish heating until ready to serve.
  8. Dust lightly with powdered sugar and serve with maple syrup.

Serves 2 
Using eggs, each serving contains approximately 413 calories, 70 g carbohydrates, 6.25 g protein, 9.5 g fat, 419 mg sodium, and 4 g fiber. Using egg substitute, each serving contains about 392 calories, 69 g carbohydrates, 6 g protein, 6.5 g fat, 467 mg sodium, and 4 g fiber.

This recipe is gout-friendly because it contains foods that are moderate in purines. You should limit the amount of bran and wheat germ you eat to 2 ounces per day.

Recipe from the StayWell Company, LLC

Enlightened Crab Cakes


  • 1 pound crabmeat
  • 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


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.

Serves 4
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


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


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.

Recipes from the StayWell Company, LLC

Pumpkin Pie

Sugar-free crustpumpkin-pie

  • 1/3 cup butter-flavored vegetable shortening
  • 1 cup flour
  • 3 tablespoons ice water

Pumpkin filling

  • 1 15-ounce can pumpkin
  • 1/2 cup egg substitute
  • 3/4 cup sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1 12-ounce can evaporated skim milk


Put flour and shortening into a small bowl. With 2 knives, a fork, or a pastry blender, cut shortening into flour until thoroughly mixed. Work on the crust at this time, not after adding water.

Add water and use a fork to toss quickly. Handle as little as possible. It can be a bit crumbly when you put it onto plastic wrap. Form a ball as you wrap it tightly and refrigerate for 30 minutes. When ready to make the crust, sprinkle a little flour on a large piece of plastic wrap. Put dough on the floured wrap. Turn once to get flour on both sides. Cover with a second piece of plastic wrap. Use a rolling pin to roll crust to fit a 9-inch pie pan.

Preheat oven to 425°F. In a medium bowl, whisk pumpkin with egg substitute, sugar, and spices. Add evaporated milk; stir thoroughly. Pour mixture into pie shell.

Bake at 425°F for 15 minutes. Reduce heat to 350°F and keep baking for 30 minutes longer or until tester inserted in center of pie comes out clean. The center will get firmer as it cools.

Serves 8
Each serving contains about 278 calories, 42 g carbohydrates, 7 g protein, 6 g fat, 91 mg sodium, and 3 g fiber

Recipe from the StayWell Company, LLC

Mushroom Crab Appetizer


  • 8 oz. fresh mushrooms
  • 8 oz. lump crabmeat
  • 1 tbsp. olive oil
  • 1/2 cup minced onions
  • 1 tbsp. skim milk
  • 4 oz. reduced-fat cream cheese (Neuchâtel), softened
  • 1/4 cup chopped fresh parsley


  1. Brush mushrooms to remove any soil that may be clinging to them. Rinse under cool water and drain. Trim stems and chop finely.
  2. Rinse crabmeat and pick over to make sure there are no shells or cartilage.
  3. Heat oil in a large saucepan. Add mushrooms and onions. Cook until mushrooms give up moisture and onions are translucent.
  4. Add milk and cream cheese and stir until creamy.
  5. Add crabmeat. Stir gently to keep lumps.
  6. Remove from heat and stir in parsley.
  7. Spoon into mini phyllo cups—green spinach ones look especially pretty with the white crab—and serve.

Makes 4 servings
Each serving of the crab filling contains about 182 calories, 10 g fat (4 g saturated fat, 0 g trans fat, 20 mg cholesterol), 317 mg sodium, 5 g carbohydrate, 1 g dietary fiber, 2 g sugars, and 16 g protein.

Options: Garnish with chopped red pepper for extra color or a shot of Tabasco for spiciness.

Recipe from the StayWell Company, LLC

Red Rosemary Vinegar


  • 1 quart red wine vinegar
  • 1 handful rosemary sprigs
  • 2 thoroughly clean 16-ounce jars with plastic lids


  1. Wash and dry rosemary.
  2. Crush lightly to release fragrance, then divide into 2 jars.
  3. Pour vinegar into a nonreactive pan (almost anything but aluminum) and bring just to the boiling point (about 8 to 10 minutes at medium-high heat).
  4. Pour vinegar into jars and put caps on jars. Let sit for 2 weeks.
  5. To prepare a gift, strain vinegar into pretty bottles. Add a fresh sprig of rosemary to the new bottle. Seal and present.

Note: Vinegar’s acidity makes it safer than most home-canning projects. But if your flavored vinegar starts to mold or show signs of fermenting (bubbling, severe cloudiness, or sliminess), throw it out!  (Gluten-free)

Recipe from the StayWell Company, LLC

Pork Chops with Savory Apples


  • 2 medium 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


  1. Quarter and core apples. Peel if desired.
  2. Cut onion in half and then slice it.
  3. Use a large frying pan with a lid. Heat oil over medium-high heat and add pork chops and garlic.
  4. Brown quickly, about 2 minutes per side.
  5. Add cut-up apples, onion, and water.
  6. 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.
  7. Remove chops to a warm serving platter.
  8. Bring pan juices to a boil and turn off heat.
  9. Stir in sour cream and pour over chops. Serve immediately.

Serves 4 (gluten-free)
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

Avoid Late-Night Eating

FridgeNightTossing and turning while everyone else is asleep? Maybe that late-night meal is to blame. Heavy foods too close to bedtime can leave you restless in bed. What’s more, eating large meals late at night may also lead to packing on unwanted pounds. If you find yourself hungry before bedtime tonight, don’t reach for that leftover pizza. Instead, have a light snack. For instance, try yogurt, carrots with hummus, a banana, or a handful of almonds. Avoid indulging in greasy and spicy foods.

Still not convinced? Eating too much before you hit the hay can also lead to acid reflux and indigestion. For a more satisfying slumber, think twice the next time you consider having that “fourth meal,” and opt for a small amount of lighter fare instead!

Article from the StayWell Company, LLC



Fresh Cranberry Applesauce


  • 1 pound apples (3 medium-sized)
  • 1/2 cup fresh cranberries
  • 1 tablespoon sugar, or 2 packets artificial sweetener
  • 1/2 cup water


  1. Peel and core apples.
  2. Chop apples and put into a microwave-safe dish with cranberries. Add water.
  3. Cover and microwave on high for 4 minutes.
  4. Stir in sugar (or sweetener) and mash with a fork to desired consistency.
  5. Serve immediately or refrigerate and serve cold.

Serves 6 (gluten-free)
Each serving (with sugar) contains about 42 calories, 11 g carbohydrates, 1 g fiber, 0 g protein, 0 g fat, 0 mg cholesterol, and 0 mg sodium.

Recipe from the StayWell Company, LLC

Healthy Potluck held October 23rd



Healthy food, laughter, and good conversation were shared on Tuesday, October 23rd during the Annual Healthy Potluck!  We enjoyed delicious food such as linguini salad, taco soup, spaghetti squash chow mein, broccoli salad, chili, turkey tacos, butternut squash soup, mulled spiced apple cider, apple crisp and vegetable soup.  Thanks to everyone who came and to Lisa Schmelzer for organizing this event!Broccoli Kathleen KathleenLine Linguini SarahLine VeggieSoup

Pumpkin-Cranberry Gift Loaves


  • 1 29-ounce can pure pumpkin (about 1-3/4  cups)
  • 1-1/4 cups sugar
  • 3 eggs or 3/4 cup egg substitute
  • 1/2 cup vegetable oil
  • 1-1/2 teaspoons baking soda
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • 1-1/2 teaspoons nutmeg
  • 2-1/4 cups flour
  • 1/2 cup coarsely chopped walnuts
  • 2 cups fresh cranberries


  1. Preheat oven to 325°F. Spray 6 baby loaf pans (about 6 inches long) with cooking spray.
  2. In a large bowl, use a whisk to combine pumpkin, sugar, eggs, and vegetable oil.
  3. Add dry ingredients, stirring until everything is combined. Stir in nuts and cranberries.
  4. Bake at 325°F for 45 minutes or until a knife inserted comes out clean.
  5. This is a very moist quick bread. Cool in pans for 10 minutes. Remove to rack and let cool completely before wrapping.

Serves 4 (per loaf)
Each serving contains about 165 calories, 2 g protein, 6 g fat, 27 mg cholesterol, 24 g carbohydrates, 2 g fiber, and 130 mg sodium.

Recipe from the StayWell Company, LLC