Wellness Webinar: Healthy Eating Through the Holidays

HoldayFood

Do the holidays put even your best healthy eating habits to the test? You’re not alone. Between Thanksgiving and New Year’s Day, many people find themselves gaining a few unwanted pounds. But with a little planning, you can enjoy the foods of the season without tipping the scales. Join us November 13th from Noon-12:30 to learn ways to stay healthy through the holidays!

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

Date: Wednesday, November 13, 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.

 

Herbed Horseradish Cream Sauce

Ingredients

  • 1/4 cup low-fat sour creamhorseradishsauce
  • 1 tablespoon prepared horseradish
  • 1 tablespoon parsley, cilantro, or other fresh herb

Directions

Mix all ingredients in a small bowl. Drizzle on steak.

Serves 4

Each serving contains about 23 calories, less than 1 g protein, 2 g fat, 6 mg cholesterol, less than 1 g fiber, 19 mg sodium, and 1 g carbohydrates.

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.

Meat, poultry, and fish intake should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC.

Community Supported Agriculture (CSA) Programs Available

Fallveggies

Eating vegetables and fruits provides many health benefits, such as providing nutrients, help maintaining healthy blood pressure, reducing risk of some chronic diseases, reducing cholesterol levels, lowering risk of heart disease, and protecting against infections.  As we know, it can be more challenging to eat healthy during winter, so it is important to make a contentious effort.  One way to get more healthy vegetables and fruits in our diet is to participate in a CSA (Community Supported Agriculture).  Two area CSA’s provided us information about their programs (details below), but you can find out about other CSA’s in your local community through a quick internet search or word-of-mouth.

Garden to Doorstep Organics LLC: https://www.gardentodoorsteporganics.com/

  • Information about discount promotion for UW-Green Bay:
  • Garden to Doorstep Organics LLC offers year-around produce, and you can select from two different sizes of fruit only boxes or two different sizes of vegetable/fruit mixed boxes.
  • If enough people sign up, we could have our produce boxes delivered to UWGB each week!  Please click here to sign up by Friday, November 29th.

SLO Farmers Co-Op: https://slofarmersco-op.com/

  • SLO Farmers Co-Op is offering a fall CSA in November and December.  Some items may include winter squash, carrots, cabbage, lettuce, spinach, microgreens, onions, potatoes, radish, leeks, Brussel spouts, kohlrabi, beets, and parsnips.  They also have honey, meat and eggs available!

 

 

Shrimp Scampi Pizza

(Gout-friendly)

Ingredientsshrimp pizza

  • Cooking spray
  • 1 13.8-ounce package refrigerated pizza dough or a precooked pizza crust
  • 1 tablespoon cornmeal
  • 1/2 cup fat-free ricotta cheese
  • 1 pound cooked and peeled shrimp, sliced lengthwise
  • 6 cloves roasted* garlic
  • 2 cups shredded part-skim, low-moisture mozzarella cheese
  • 1 tablespoon crushed dried basil

Directions

*If you don’t have time to slow-roast garlic in a 325°F oven for an hour, microwave on high for about 30 seconds to soften cloves, then slice them.

Preheat oven to 400°F. Lightly spray 10-1/2-by-15-1/2-inch baking pan with cooking spray. Sprinkle cornmeal evenly over pan. Stretch refrigerated pizza dough across pan. Bake dough for 8 minutes. Skip this step if using a precooked pizza crust.

Mix garlic into ricotta and spread over pizza base. Add a layer of shrimp. Cover pizza with mozzarella and sprinkle with basil. Bake on the bottom rack of an oven heated to 400°F for about 12 minutes, until cheese is bubbling. Cut into 12 pieces and serve immediately.

Makes 12 slices

Each piece contains about 175 calories, 14 g protein, 5 g fat, 69.5 mg cholesterol, 18 g carbohydrates, less than 1 g fiber, and 448 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.

Seasoned Salmon for One

(Gluten-free)

Ingredients

  • 6 ounces salmon fillet, skin removed
  • 1/2 to 1 teaspoon lemon pepper seasoning (without salt)
  • 1 teaspoon olive oil

Serve with

  • 1 cup cooked, chopped spinach with 1 tablespoon low-fat sour cream
  • 1/2 cup cooked instant brown rice, with 1/2 teaspoon butter

salmonseasoned

Directions

Sprinkle lemon pepper seasoning on both sides of salmon, pressing in lightly. In a small frying pan, heat olive oil until almost hot. Put fish in pan. Cook on medium-high heat about 4 minutes per side. Fish should be browned on the outside and moist inside. Fish should be opaque and flake easily with a fork (internal temperature of 145°F).

Serves 1

This complete dinner contains approximately 442 calories, 38 g protein, 18 g fat, 33 g carbohydrates, 7 g fiber, and 262 mg sodium.

To make this receipt 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.

Herb-Crusted Tilapia for Two

Ingredients

2 tilapia fillets (about 3/4 pound)

1 tablespoon flour

1 large egg, plus 1 tablespoon water

2 tablespoons mixed herbs

1/2 cup panko (Japanese-style breadcrumbs)

1 tablespoon olive oil

Directions

Sprinkle flour on waxed paper. Rub fillets with flour. Beat egg with water in a shallow dish. On waxed paper, mix panko with herbs. Dip floured fillets in egg wash and roll in herb-panko mixture, patting it gently so that it sticks to the fish. Heat oil in a nonstick frying pan to medium high. Saute fish about 3 minutes. Turn once and cook for another 3 minutes. Serve immediately.

tilapia

Serves 2

Each serving contains about 317 calories, 39 g protein, 11 g fat (31%  calories from fat), 148 mg cholesterol, 15 g carbohydrates, 1.5 g fiber, and 132 mg sodium.

Recipe from the StayWell Company, LLC.

Lime Shrimp Kebabs

There’s nothing like a summer barbecue with family and friends to celebrate the season.

For a quick, easy, and healthy meal, add a green salad and fresh corn on the cob and you’re good to go.

Ingredients

  • 3 large limeslimekebabs
  • 2 cloves garlic, crushed and peeled
  • 1/4 tsp. black pepper
  • 2 tsp. olive oil
  • 2 tbsp. fresh cilantro, cleaned and chopped
  • 16 large shrimp, uncooked, deveined
  • 10 medium cherry tomatoes, rinsed and dried
  • 10 small white-button mushrooms, wiped clean and stems removed

Directions

In a glass measuring cup, squeeze limes, yielding ¼ cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator. Alternate cherry tomatoes, mushrooms, and shrimp on 4 skewers. Preheat the grill to medium heat. Grill the skewers for 3 to 4 minutes on each side until the shrimp are just cooked through.

Makes 2 servings

Each serving contains 160 calories,  6 g fat, 85 mg cholesterol, 95 mg sodium, and 17 g carbohydrates.

Recipe from the StayWell Company, LLC.

Citrus Swordfish

(Gluten-free)

Ingredients

  • 2 swordfish steaks, about 3/4 to 1 inch thick (about 6 ounces each)
  • Lemon, orange, and lime zest, grated (approximately 2 tablespoons total; to get zest, finely grate peel of whole fruit, being careful not to include bitter white skin)
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh thyme, choppedcitrus swordfish
  • 1 teaspoon olive oil

Directions

Preheat broiler. Mix zest with herbs and oil. Pat zest mixture on both sides of steaks and place in flat pan. Broil fish approximately 3 to 4 minutes. Turn once and broil 3 to 4 minutes or until done. Pour pan juices over swordfish and serve right away, garnished with slices of orange, lemon, and lime.

Serves 2

Each serving contains about 232 calories, 3 g carbohydrates, 34 g protein, 9 g fat, 154 mg sodium, and 1 g fiber.

Recipe from the StayWell Company, LLC.

Red Beans and Rice

If you have time, make your brown rice from scratch. Use chicken broth instead of water to amp up the flavor. It will take about 45 minutes. In a pinch, instant brown rice is OK.

Ingredients

  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 1 bell pepper, seeded and chopped
  • 2 cups hot cooked brown rice
  • 2 cups cooked red beans (kidney, pinto, or other of your choice)
  • 1/2 cup chopped fresh cilantro

Directions

Heat olive oil in a large pan. Saute onion and bell pepper. Add hot brown rice and beans. Stir in cilantro. When everything is heated through, serve immediately.

Options: A splash of hot sauce or vinegar can personalize your dish without adding calories or fat.

Serves 4

Each serving contains about 274 calories, 11 g protein, 5 g fat, 0 mg cholesterol, 48 g carbohydrates, 10 g fiber, and 6 mg sodium.

 

Recipe from the StayWell Company, LLC.

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.