Nutritional Wellness – Page 10

Carrot Oat Bran Muffins

(Gluten-free)

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

Preheat oven to 350°F.
Prepare a 12-muffin tin by inserting paper liners or spraying lightly with cooking spray.
In a large bowl, mix oat bran, powdered milk, baking powder, baking soda, cinnamon, and artificial sweetener.
Add eggs and applesauce and mix well.
Stir in grated carrots and raisins.
Divide batter among 12 muffin cups. Bake 20 minutes.
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 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.

Eat More Slowly Today

Rushing through meals, barely acknowledging the food you put in your mouth, deprives you of the pleasure of eating and may impact your health. When you eat mindlessly, you risk overeating because your brain isn’t tuned in to what you’re consuming. You’re also less aware of the cues that let you know you’re full.

In contrast, when you eat mindfully, you become more aware of when you’ve had enough to eat. You’re also more aware of the food choices you make, which can help you improve your health. In fact, a study in the Journal of Obesity found that the more participants practiced mindful eating, the greater their ability to reduce anxiety and avoid eating in response to emotions. That helped them lose weight in the abdominal area.

So take your time at your next meal today. Try these steps toward more mindful eating:

Be mindful of food prior to eating it. Before you eat something, silently do the following for 30 seconds: Look closely at your food, noticing the colors and shapes. Enjoy the aroma. Consider all the plants and animals that are part of the food. Acknowledge the effort of everyone who was involved in making the food. Envision yourself eating the food mindfully with attention.
Take mindful bites. Be aware of your movements as you bring food to your mouth. While you chew, put your hands or silverware down. Pay attention to the taste and texture of the food and to the act of chewing. After swallowing, pause for a few seconds before eating more.
Mind your chews. Pay attention to how many chews it takes for you to eat a particular food. To do this, take a bite of food and then count the number of chews it takes you to completely chew it up. This practice can help you focus on the act of eating when your attention is wandering.
Article from the StayWell Company, LLC

Cancelled: Backyard Chickens Lunch ‘n Learn

Due to unforeseen circumstances, the Backyard Chickens Lunch ‘n Learn for Thursday, March 28th has been cancelled. The Wellness Committee will be looking to reschedule the event for a future date. Please contact wellness@uwgb.edu with any questions.

Have 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. (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: Thursday, March 28th

Time: 12:00 to 12:45 pm

Place: 1965 Room, University Union

Presenter: Liz Binversie, Agriculture Educator with UW-Madison Division of Extension

RSVP: wellness@uwgb.edu

Onsite Health Screenings for $150 Wellness Incentive

Discover your numbers – A free health screening* event has been scheduled at UW-Green Bay for employees (and spouses) who are enrolled in the State of Wisconsin Group Health Insurance Program.

At an on-site screening, you’ll learn your measurements for blood pressure, body mass index (BMI), cholesterol (HDL, LDL, and total), triglycerides and glucose, and be in and out in 20 minutes.

Green Bay Campus:

Dates: Thursday, April 11, 2019 or Thursday, September 26, 2019 (only attend one)
Time: 7:00 a.m. to 1:00 p.m.
Room: Phoenix Room in University Union

Marinette Campus:

Date: Tuesday, April 2, 2019
Time: 8:00 am to 12:00 pm
Room: Student Union

Sheboygan Campus:

Date: Tuesday, April 23, 2019
Time: 8:00 am to 1:00 pm
Room: Wombat Room 2114

Register at wellwisconsin.staywell.com and click on the Programs tab, then Health Screening, and Onsite Appointments.

NOTE: You must register ahead of time for a health screening – they do not allow walk-ins that day.

Earn your $150 Well Wisconsin Incentive:

STEP 1: Get a health screening*

Attend an employer sponsored event listed above or if you plan to see your health care provider, complete the Health Care Provider Form with details from your appointment, available at wellwisconsin.staywell.com under Programs > Health Screening > Download Form.

STEP 2: Complete the StayWell health assessment at wellwisconsin.staywell.com.

It takes about 10 minutes and is mobile and tablet friendly! After logging into wellwisconsin.staywell.com, click on Health Assessment.

STEP 3: Complete a Well-Being Activity through StayWell. After logging into wellwisconsin.staywell.com, click on Programs > Well-Being Activites.

Complete three steps by October 11, 2019 to earn the $150 Well Wisconsin incentive.

For more information on on-site health screenings or the Well Wisconsin Program, log in to wellwisconsin.staywell.com, review these FAQ’s or email wellness@uwgb.edu.

* The Well Wisconsin incentive program is a voluntary program available to employees, retirees and spouses enrolled in the State of Wisconsin Group Health Insurance Program, excluding Medicare Advantage participants who have incentives available through their health plan. All wellness incentives paid to participants are considered taxable income to the group health plan subscriber and are reported to their employer. Retirees, continuants and their spouses will have some taxes withheld from the incentive amount earned. Health information is protected by federal law and will never be shared with Employee Trust Funds, the group health insurance program or employers.

Fiesta Shrimp

(Gluten-free, gout-friendly)

Ingredients

4 ounces raw large shrimp, peeled and deveined (smaller shrimp cook faster)
1/2 cup zucchini, sliced
1/4 cup of fiesta garden salsa (buy a brand that contains black beans and corn)
1/2 ounce Monterey Jack cheese, coarsely grated
Chopped cilantro for garnish
1 corn tortilla

Directions

Put shrimp on one side of pasta bowl, zucchini on the other. Pour salsa over shrimp. Cover with plastic wrap. Microwave on high for 5 minutes. Lift up wrap and sprinkle shrimp with grated cheese; sprinkle cilantro over all. Cover again so cheese will melt. In the meantime, put tortilla between damp paper towel and microwave on high for 20 to 30 seconds.

Serves 1

One serving contains approximately 250 calories, 25 g carbohydrates, 22 g protein, 7 g fat, 750 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.

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

Recipe from the StayWell Company, LLC.

Combat Bad-Weather Blues With Exercise!

Do your exercise plans get put on hold during cold or dreary months? Beat the bad-weather blahs and tone up by bringing your workout indoors, starting today.

Think of your home as a gym. You might consider investing in a treadmill, stationary bike, or other exercise machine. But you don’t necessarily need expensive equipment to get a good aerobic workout at home.

Try climbing stairs, jogging in place, or jumping rope.
Join an indoor volleyball or basketball team.
Swim laps or take water aerobics in an indoor pool.
Walk briskly around an indoor mall.
Be a domestic athlete. Cleaning closets and washing windows or floors count as exercise and help you get a head start on your spring cleaning.
Rent or buy some workout videos.
Experiment with different exercise classes, from tai chi to spinning at a local fitness center.

If you’ve been inactive for a while, start gradually and add a few minutes of physical activity each day. Eventually, try to get at least 30 minutes of moderate aerobic exercise on five or more days of the week. Experts also recommend stretching every day and lifting weights two to three times a week.

Article from the StayWell Company, LLC

Spicy Asian Veggie Pasta

(Gluten-free)

Ingredients

8 ounces angel hair rice pasta
1/4 cup gluten-free tamari
2 tablespoons rice wine vinegar
2 tablespoons lemon juice
2 cloves minced garlic
2 teaspoons sesame oil
1/4 teaspoon red pepper flakes (more if you like it hot)
1 teaspoon peanut oil
1 cup chopped red, yellow, or green pepper
1 cup sliced sweet onion
1 cup broccoli florets
1 cup shiitake mushrooms, sliced
1 cup grape tomatoes

Directions

Cook pasta according to package directions. Make sauce by combining tamari, rice wine vinegar, lemon juice, garlic, sesame oil, and red pepper flakes together in a small bowl. While pasta is cooking, heat peanut oil in a wok or large frying pan. Stir-fry peppers and onions. Add broccoli and mushrooms when onion and peppers begin to soften. Stir in tomatoes and sauce. Add noodles and mix well. Can be served hot, at room temperature, or chilled (as a side dish to grilled salmon, for instance).

Serves 8

Each serving contains about 145 calories, 4 g protein, 2 g fat, 0 mg cholesterol, 28 g carbohydrates, 1 g fiber, and 515 mg sodium.

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.

Black Bean Chili

Black Bean Chili (Gluten-free)

Ingredients

1 pound dry black beans
2 cups onion (about 2 large), chopped
1 cup red, yellow, or green bell pepper, chopped
3 cloves garlic, crushed
2 teaspoons chili powder
2 teaspoons cumin
2 teaspoons dried cilantro
1 28-ounce can tomatoes

Directions

Soak beans according to package directions. Rinse. Add all ingredients except tomatoes to 3 quarts of water. Bring to boil, then reduce to low heat. Simmer for about 2 hours, until beans are soft and water is gone. Add tomatoes. Cooking until tomatoes are heated. Add salt and pepper to taste. Garnish with fat-free sour cream and chopped scallions.

Serves 6

Each serving contains about 333 calories, 20 g protein, 2 g fat (5% calories from fat), 0 mg cholesterol, 63 g carbohydrates, 15 g fiber, and 204 mg sodium. 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.