You work hard all year round to encourage healthy habits in your employees. Why blow it in the name of holiday cheer? Office Christmas parties can be a part of your wellness efforts, not their undoing. Here’s how:
Serve a rainbow
Hors d’oeuvre displays can be a feast for the eyes – not the hips – by choosing colorful, nutrient-packed edibles such as raw fruits and vegetables, black bean salsa with blue corn chips, boiled shrimp with cocktail sauce or salmon fillets with whole-grain crackers. Think simple, natural recipes: if it’s drowning in fat or fillers, don’t serve it. Continue Reading »
Being lactose intolerant I have to watch my consumption of dairy. As much as I like cream based soups, they don’t like me. So whenever I come across a smooth textured hearty soup that does not call for cream, I get a little excited. This recipe caught my eye as it calls for an in-season ingredient (squash) and one of my other favorite ingredients, ginger.
- 4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
- 1 tablespoon olive oil
- 1/4 teaspoon salt
- 4 large shallots, peeled and halved*
- 1 (1/2-inch) piece peeled fresh ginger, thinly sliced
- 2 1/2 cups fat-free, less-sodium chicken broth
- 2 tablespoons (1-inch) slices fresh chives
- Cracked black pepper (optional)
- Preheat oven to 375° F.
- Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
- Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.
Yields six 2/3 cup servings.
Nutritional information per serving:
Total fat: 2.5 grams
Saturated fat: 0.4 grams
Monounsaturated fat: 1.7 grams
Polyunsaturated fat: 0.3 grams
Protein: 3.3 grams
Carbohydrate: 22.4 grams
Fiber: 3.6 grams
Cholesterol: 0 mg
Sodium: 266 mg
*shallots: are similar to onions and garlic. They can be used like an onion, however grows in a bunch like garlic. They have a milder taste than most onion
Recipe from: http://www.myrecipes.com/recipe/roasted-butternut-squash-shallot-soup-10000001854009/
You’ve probably heard the saying, “Breakfast is the most important meal of the day” a million times. You may have heard other claims about breakfast in the media, from health experts and others. So is all this hype about breakfast true? Let’s review the facts.
Breakfast gives you energy to start the day. Breakfast helps regulate blood sugar levels by literally breaking the fast and providing your body with the fuel it needs to function properly throughout the day.
Breakfast improves diet quality. Research shows that people who skip breakfast are less likely to meet the recommended intakes for important nutrients like folic acid and calcium. Studies have demonstrated that if you start your day off with fruit, you are more likely to reach the daily recommended servings for it. Continue Reading »
Wisconsin may be known as “America’s Dairyland” but these days it is also getting a reputation for being one of the most obese states in the nation, ranking 15th in the country. In Wisconsin, one in three adults are obese. Obesity is defined by having a body mass index (BMI) greater than 30.
According to a new report by Trust for America’s Health (TFAH) and the Robert Wood Johnson Foundation titled “F as in Fat: How Obesity Threatens America’s Future, 2013”, every state in the country has an adult obesity rate above 20 percent. This is a startling increase given that in 1980 no states had an adult obesity rate above 15 percent. Continue Reading »
Due to a naturally weakened immune system, pregnant women and their growing babies are at higher risk for food borne illness which could lead to serious health problems. Follow these tips to avoid illness caused by harmful bacteria, viruses, parasites or chemical contaminants:
- Wash hands thoroughly with soap and water before and after handling food as well as when using the bathroom, changing diapers or handling pets (have someone else change the litter box).
- Rinse fruits and vegetables carefully under running water and wash cutting boards, utensils and countertops with hot, soapy water.
- Keep raw meats, poultry and seafood separate from ready-to-eat foods and use a separate cutting board and a clean plate once food has been cooked. Continue Reading »