Nutritional Wellness – Page 5

Beef & Bean Chili

Throw this in the crock pot before kick-off this Sunday, and serve up delicious warm bowls of chili at half-time!

INGREDIENTS:

2 lb lean beef stew meat (trimmed of fat), cut into 1-inch cubes
3 Tbsp vegetable oil, divided
2 C water
2 tsp minced garlic
1 large onion, finely chopped
1 Tbsp flour
2 tsp chili powder
1 green pepper, chopped
2 lb tomatoes, chopped (about 3 C)
1 Tbsp oregano
1 tsp cumin
2 C canned kidney beans (use no-salt-added to reduce sodium)

DIRECTIONS:

Brown meat in a large skillet with half of vegetable oil. Add water. Simmer, covered, for 1 hour until meat is tender.
Heat remaining vegetable oil in a second skillet. Add garlic and onion, and cook over low heat until onion is softened. Add flour and cook 2 minutes.
Add the garlic-onion-flour mixture to the cooked meat. Then add the remaining ingredients, and simmer for ½ hour.

PREP TIME: 10 Minutes
COOK TIME: 2 Hours
YIELDS: 9 Servings
SERVING SIZE: 8 oz Soup
CALORIES: 274
TOTAL FAT: 10 G
SATURATED FAT: 2 G
CHOLESTEROL: 65 MG
SODIUM: 159 MG

Recipe from StayWell

StayWell, the administrator for the Well Wisconsin Program, has a new employee portal in 2020. Remember, the Well Wisconsin Program is available to you and your spouse in 2020 if you have enrolled in the State Group Health Insurance Program for 2020.

You and your spouse will need to create a new account through the new StayWell portal (http://wellwisconsin.staywell.com/). Please click Sign Up in the upper right corner the first time you go to the new website to create your new account.

Note: The only information that will transfer to your new StayWell account is your 2019 biometric screening data.

Want to see a demonstration of the new portal? Register for the StayWell webinar on Tuesday, January 14th at 12:00 pm by clicking here.

Please review the Well Wisconsin Program page to learn more about the Well Wisconsin Program.

‘WAIT … DIDN’T I READ SOMETHING ABOUT $150?’
Yes, you did!

All you need to do to earn your Well Wisconsin incentive* is complete three activities by October 9, 2020:

Submit your 2020 health screening results (we will have onsite health screenings in 2020 like last year, and will let you know when the sign up is open, otherwise you can visit your primary care doctor as well)
Take the 10-minute health assessment on the StayWell website
Complete a well-being activity through StayWell

‘WHAT’S A WELL-BEING ACTIVITY?’
It’s a program, tool or educational session that helps you improve your well-being.

And we’ve got a ton of them for you to choose from, including challenges, health coaching, goal-tracking and more. Go to wellwisconsin.staywell.com for a full listing.

GET STARTED!
Just go to wellwisconsin.staywell.com to get started. It’ll only take a few minutes and you’ll be ready to start improving your well-being.

Download the new My StayWell mobile app: After you register on the website and join a team, you can download the app if you want. Search for “My StayWell” in the App Store or on Google Play.

Remember: The deadline to complete your activities and earn incentives is October 9, 2020—which may seem like it’s a long way off, but think about how quickly we got to the year 2020!

QUESTIONS? Contact the StayWell HelpLine at 800-821-6591 or wellwisconsin@staywell.com.

*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. The Well Wisconsin incentive will automatically be issued to eligible participants upon completing the applicable activities. All wellness incentives paid to participants are considered taxable income to the group health plan subscriber and are reported to their employer, who will issue a W2. In some cases, the Wisconsin Retirement System acts as the employer. Retirees, continuants and their spouses will have some taxes withheld from the incentive amount earned.

Source: UW System Human Resources & The StayWell Company, LLC

Strawberry Cheese Cake

Ingredients
• 6 graham crackers (2-1/2-inch square)
• Cooking spray
• 2 8-ounce packages fat-free cream cheese, softened
• 1/2 cup sugar
• 1 teaspoon vanilla extract
• 2 large eggs
• 1 pint strawberries, hulled and halved
• 3 tablespoons seedless raspberry jam
• 1 tablespoon water
Directions
Preheat oven to 350°F. Crush graham crackers. Spread evenly over bottom of lightly sprayed 8- or 9-inch pie pan. Beat cream cheese with sugar and vanilla until well blended, about 5 minutes. Add eggs and blend. Bake for 30 to 35 minutes, or until center is almost set. Cool, then refrigerate overnight.
Melt raspberry jam with water in microwave or on top of stove. Cut wedges and put on serving plates. Arrange strawberries over wedges and drizzle melted jam over each piece.
Serves 8
Each slice contains approximately 186 calories, 28 g carbohydrates, 10 g protein, 2 g fat, 451 mg sodium, and 1 g fiber.

Recipe from the StayWell Company, LLC.

Carrot-Oatmeal Muffins

(Gout-friendly)
Ingredients
• 1 cup quick oats
• 2 cups unbleached flour
• 2 teaspoons baking powder
• 1/4 teaspoon salt
• 3/4 cup dark brown sugar
• 1 large egg, lightly beaten
• 1 cup skim milk
• 1/4 cup vegetable oil
• 2 carrots, grated
• 1 cup raisins
• 1/2 cup walnuts, chopped

Directions
Line a regular muffin pan with 12 paper liners. Preheat oven to 400°F. In a large bowl, combine oats, flour, baking powder, salt, and sugar. In a small bowl, beat egg lightly. Add milk, vegetable oil, and grated carrots.
Stir wet ingredients into large bowl of dry ingredients. Do not overmix. Stir in raisins and walnuts. Divide batter among 12 muffin cups. Bake 20 to 25 minutes, or until tops are golden brown.

Makes 12 muffins
Each muffin contains about 266 calories, 6 g protein, 9 g fat (30% calories from fat), 18 mg cholesterol, 42 g carbohydrates, 3 g fiber, and 113 mg sodium.
This food is gout-friendly because it contains foods moderate in purines. You should limit the amount of oatmeal you eat to less than 2/3 of a cup (uncooked) per day.

Recipe from the StayWell Company, LLC.

Ginger Shrimp Open-Faced Sandwiches

Ingredients
• 4 ounces light cream cheese, softened
• 1-inch piece fresh ginger, peeled and minced
• 1 teaspoon low-sodium soy sauce
• 24 cooked medium shrimp (about 1/2 pound)
• 4 scallions, trimmed and washed
• 24 grape tomatoes
• 24 slices whole-wheat cocktail bread
Directions
In a small bowl, mix cream cheese, ginger, and soy sauce. Set aside. Slice shrimp lengthwise. Chop scallions into rings. Halve grape tomatoes lengthwise. Spread ginger-soy cream cheese on mini-bread slices. Arrange 2 halves of shrimp, tomato, and sprinkle of scallions on each slice. Serve at once or refrigerate until ready.
Makes 24 mini-sandwiches
Each has about 47 calories, 10 g protein, 1 g fat, 21 mg cholesterol, 5 g carbohydrates, 1 g fiber, and 112 mg sodium

Recipe from the StayWell Company, LLC.

Catfish with a Kick

(Gluten-free, gout-friendly)

Ingredients

2 boneless, skinless catfish fillets (about 3/4 pound)
2 teaspoons dried minced onion
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/4 teaspoon mustard powder

Directions

On a sheet of waxed paper, combine dry ingredients. Rinse catfish fillets and pat dry with a paper towel. Coat both sides with rub. Heat broiler to high. Pour about a teaspoon of olive oil on a small cookie sheet and place catfish fillets on it. Broil about 4 inches from heat for about 5 minutes. Turn fillets and broil 3 to 4 minutes longer, until fish is opaque and flakes easily with a fork.

Serves 2

Each serving contains about 239 calories, 0 g carbohydrates, 27 g protein, 14 g fat, 115 mg sodium, and 0 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 food moderate in purines. Meat, fish, and poultry should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC.

Broiled Trout with Almonds

(Gluten-free)

Although rainbow trout is native to a narrow band along the West Coast of the United States, cultivation in ponds dates back more than 100 years. Today, farmers across the country raise this sweet, slightly nutty-tasting fish. Most market-ready trout comes from Idaho, where farmers send live fish to processing plants for filleting.

Ingredients

2 rainbow trout, butterfly filleted (about a pound each before heads are removed, 9 ounces after cleaning with heads taken off)
1 teaspoon butter or margarine
2 tablespoons almonds, sliced
Lemon pepper (use an unsalted blend, about 1/2 teaspoon total)
Lemon wedges

Directions

Heat broiler to high. Rinse trout and pat dry. Open fish and place skin-side-down on a foil-lined broiler pan. Dot with butter or margarine and sprinkle with almonds and lemon pepper. Broil about 5 minutes or until fish is opaque and flakes easily with a fork. Serve immediately with lemon wedges.

Serves 2

Each serving contains about 309 calories, 3 g carbohydrates, 36 g protein, 16 g fat, 93 mg sodium, and 0 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.

Recipe from the StayWell Company, LLC.

Hide the Snacks!

It may be time to do a little redecorating at home! This doesn’t require moving the couch, but rather, making some simple changes in your environment that can help you eat less.

An article in the Annual Review of Nutrition details how factors such as food storage and placement can affect how much we eat. For example, the less effort it takes to get food, the more we munch. Large portions and packages also may lead to overindulging, several studies suggest.

Here are some ways to help you put these findings to good use:

Stow away sweets and other temptations in a high cupboard.
Don’t place serving bowls on the table during meals, since they encourage seconds.
Replace the cookie jar with a bowl of fruit.
Inside the fridge, disguise unhealthy foods in foil and push them toward the back.
Move smaller bowls and plates to the front of the cabinet, so you can use them for everyday eating.

Article from the StayWell Company, LLC

Wellness Webinar: Healthy Eating Through the Holidays

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 cream
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.