Corporate Wellness 2018: Tips for Going

Further with
“Go Further With Food” Food
1. Meal Prep
- Plan Ahead

2. Be Mindful
- Portion Control

3. Eat Breakfast
- Kick start your
metabolism!

4. Include ALL food

groups
- Eat the rainbow!

5. Food Waste!
- Buy only the
amount you need for
the week!

How to Go Further With Food As An Employee

Did you Know March is National Nutrition Month? For 2018 the theme is
“Go Further With Food.” As an employee there are several ways YOU
can go further with food!
Meal prepping is a great way to plan out your meals for the week, and keep
yourself on a healthy eating schedule! Meal prepping is also a major time savor!
Eating a healthy Breakfast is an effective way to jumpstart your metabolism, and
has been shown to increase healthy food choices throughout the day! Mindful
eating while at work is a key aspect of “going further with food.” Be mindful about
portion size; eat the amount that is right for YOU following my plate guidelines!
Consider foods you have on hand, working with what you have from each food
group can create nutrient dense meals while cutting down on food waste!
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Meal Prepping!
Easy Meal Prepping Tips
For Busy Weeks!

Meal Prepping Tips!

1. Easy Access Salad & Vegetables!
a. Buy pre-packaged salad greens and pre-chop your favorite toppings
such as vegetables, avocado, fruit, nuts, & seeds.
2. Make you OWN salad dressing
a. Make 1-2 quick salad dressings each week and store them in mason
jars for quick and easy availability.
3. Crock Pot!
a. Have 1-2 Go-To crock pot recipes to make each week
4. Bake chicken
a. Bake Chicken breast, tenders, or even roast a chicken at the
beginning of each week to use in salads and recipes
5. Get your Grains!
a. Make a batch or quinoa, or brown rice to use as a grain in any meal!
Make a match of oats as well to use for overnight oats, and distribute

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Overnight Oats!
• Fast and Easy for a busy
Morning
• Oats keep you feeling fuller,
for longer
• Numerous toppings that
provide multiple nutrition
benefits
• Breakfast will jumpstart your
metabolism for the day,
encouraging healthier eating
habits

Oatmeal is a low Glycemic Index food. Oatmeal provides sustained energy

for the brain, central nervous system and spinal cord. It also aids in slowing
digestion, which provides better blood sugar control throughout a busy day.

Berries contain high levels of antioxidants, compounds that protect cells from
damage by harmful free radicals. Berries also change the way neurons in the
brain communicate. These changes in signaling can prevent inflammation in
the brain that contribute to neuronal damage and improve both motor control
and cognition.

Greek Yogurt is high in prebiotics, which promote health by providing fuel

for the "good bacteria" in your gastrointestinal tract. Prebiotics also play a role
in reducing metabolic stress and increasing cognitive awareness.

Basic Recipe Idea

½ C oats, ½ C liquid, ½ C yogurt, 1 Tsp. Seeds, 1 C
Fruit! Place everything in a Mason jar, and let sit
overnight!
Liquid: Almond Milk, Cow’s Milk, Soy Milk, etc.
Yogurt: Flavored or Plain Greek Yogurt
Nuts/ Seeds: Chia seeds, Flax seed, Pumpkin
seeds, Nut Butters.

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Southwest Stew
Benefits of tomato based
soups:
Ø Weight loss
Ø Good for skin
Ø Fights cancer
Ø Controls high cholesterol
levels

Recipe: (about 12 one cup servings) Directions:

(2) 14.5 ounce cans stewed tomatoes, un-
drained
(1) Medium onion, chopped
(2) 12-ounce packages frozen cooked
Italian-style turkey meatballs, thawed (24
total)
(1) 15-ounce can black beans, rinsed and
drained
(1) 14-16 ounce can seasoned chicken
broth with roasted garlic
Heat in a 4 to 5-quart slow
cooker, combine undrained
tomatoes, meatballs, drained
beans, chicken broth, and corn.
Cover and cook on low-heat
setting for 6 to 7 hours or on high-
heat setting for 3 to 3 ½ hours.
If desired, garnish each serving
with oregano.

Nutrition Facts: (per serving: 1 Health benefits of tomatoes:

Cup)
Ø Disease fighting lycopene
Calorie 287 kcal Ø Vitamin C for cardiovascular
Fat 13 g health
Protein 16 g Ø Vitamin K & calcium to improve
Carbohydrate 30 g bone mass
Fiber 6g Ø Selenium promotes blood
circulation

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Mason - Quick!
Jar Salad - On the
Recipe Go!

- Easy!
- Nutrient
Dense!

Recipe
5 Easy Steps: Balance Carbohydrates with fruit. . If a ½ C of carbohydrates are in
the salad, only use a few tablespoons of fruit and vise versa

Step 1: choose any healthy high Step 2: Add a

fiber quality carbohydrate: (3 protein:(4-5
Tbsp. to ½ cup) è ounces) è
Examples: Quinoa, Oatmeal, Examples: Eggs,
Barley, Brown Rice, Sweet Chicken, Turkey,
potatoes, Beans, Corn, Whole Fish, Non-fat
wheat pasta yogurt, Cottage

Step 3: Combine Step 4: Load in the Step 5: Choose a

your favorite fruit: veggies and layer flavorful dressing:
(3 Tbsp. to 3/4 cup) è them
è
(50 calories or
less)
Examples: Berries, Examples:
Apples, Bananas, Broccoli, Spinach, Quick and easy
Dried fruits Carrots, Celery, recipe: ¼ cup
Green peppers, balsamic vinegar,
Onions ½ Teaspoon sea
salt, ¾ cup extra

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Skillet Meal
1. Choose one food from
each of the four groups
below. Stir together in a
skillet
2. Season to taste with salt,
pepper, chili powder, or
soy sauce.
3. Bring to a boil.
4. Reduce heat to lowest
setting. Cover pan and
simmer 30 minutes until
pasta or rice is tender

Skillet Steps
Here is a simple recipe for a skillet meal. Use leftover or canned food to make
the different recipes.
Group 1: Meat, poultry, fish or beans
One pound or 1 ½ cups cooked: Chopped beef, Chopped pork or ham, Ground
beef, Tuna, Beans, Frankfurters
Group 2: Vegetables
1 ½ to 2 cups canned, cooked, or raw: Carrots, Peas, Corn, Green beans, Lima
Beans, Broccoli, Spinach, Mixed Vegetables, Celery, Green pepper, Onions
Group 3: Milk and cheese,
1 can soup plus 1 cup liquid: Cream of potato plus milk or yogurt, Cream of
chicken plus buttermilk, Cream of celery plus milk, Cream of mushroom plus milk,
1 cup cheese plus 1 cup milk or nonfat milk, Tomato soup plus water, Onion soup
plus water
Group 4: Breads and cereals;
2 to 3 cups cooked or 1 cup raw, 1 cup water: Macaroni, Spaghetti, Rice, Noodles,

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Heart
Healthy
Muffins

Recipe: (about 18 servings) Benefits of blueberries for

Heart Smart Muffin mix: 2 cups all-purpose heart health:
flour, 1 ½ tsp. baking powder, ½ tsp. baking Ø High fiber content
soda,1 tsp. ground cinnamon, ½ tsp. ground Ø Potassium
nutmeg, ½ tsp. salt, 2/3 cup brown sugar, ½ Ø Folate
cup raisins, currants or walnuts Ø Vitamin C
Ø Vitamin B6
1 jar Heart Smart Muffin Mix: ¾ cup Ø Phytonutrients
buttermilk, ¾ cup applesauce, 1 egg, slightly Health benefits of a heart
beaten, 1 ½ Tbsp. vegetable oil, 1 tsp. healthy muffin:
vanilla, ½ cup fresh or frozen blueberries or Ø Cinnamon may lower blood sugar
raspberries if desired levels
Ø Nutmeg has the ability to reduce
insomnia
Ø Raisins are rich in B vitamins, iron,
Cooking instructions: Prep time 20 minutes and potassium
Preheat the oven to 350 degrees F. In a Nutrition Facts: Per serving: 1
large bowl, combine the Heart Smart Muffin Muffin
Mix with the buttermilk, applesauce, egg, oil
and vanilla. Stir until the mixture is just Calorie 115 kcal
blended. Do not overmix. Spoon the batter Fat 2g
into greased muffin tins, filling 2/3 to ¾ full. Protein 2g
Carbohydrate 29 g
Bake for 18 to 20 minutes, or until golden
Fiber 1g
brown. Cool on a wire rack for 10 minutes Sodium 159 mg
before removing. Serve warm or cool
completely on a wire rack.

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Benefits of Calico soup

Calico Bean Soup
Ø Cumin may reduce blood sugar
levels
Ø Beans contain a lot of soluble fiber
Ø Carrots are a rich source of beta
carotene
Ø Celery is an excellent source of
antioxidants
Health benefits of eating soups:
Ø Soup is a veggie vehicle
Ø Soup is easily low fat and high fiber
Ø Soup is simple to freeze and re-heat
Ø Vitamins and minerals don’t
disappear

Recipe: About 18 servings 1 Cup servings

Calico bean soup mix: 2/3 cup of each yellow and green split peas, lima beans, pinto
beans, kidney beans, and great Northern beans, ½ cup dried minced onion, 4 tsp. chicken
bouillon granules, ½ tsp. ground cumin, ½ tsp. garlic powder

Calico Bean Soup: 1 jar Calico Bean Soup Mix, 4 carrots, diced, 4 ribs celery, diced, 4
pounds smoked ham hocks or 8 oz. of cubed ham

Cooking instruction: Prep time 15 minutes

Place the Calico Bean Soup Mix in a large soup pot. Add 16 cups of water. Bring to a boil. Cover;
remove from heat and let sit for 1 hour. Return pot to heat, stir in vegetables and ham hocks.
Cover, reduce heat and simmer 2 hours, until beans are tender, skimming fat as needed.
Remove ham hocks from soup. Remove meat from bone, shop and return to soup. Heat through
and serve.

Nutrition Fact: (per serving)

Calorie 118 kcal
Fat 1g
Protein 9g
Carbohydrate 21 g
Fiber 5g
Sodium 364 mg
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Healthy Crock Pot

Lasagna!
• Let cook while you are at work
• Quick, & fast prep work
• Healthy, & Quality Ingredients

Calories per 1 403 kcals

Serving Slice (8
Servings per
recipe)
Total Fat 14 g
Protein 38 g
Carbohydrate 33 g
Dietary Fiber 7g
Sodium 550 mg

Ingredients
• 1 pound lean ground turkey, or lean ground beef
• 1 large onion, diced
• 3 cloves garlic, minced
• 2 (25 ounce) jars pasta sauce, no sugar added
• 2 cups low-fat cottage cheese
• 8 ounces shredded (part skim) mozzarella cheese
• 1 teaspoon Italian seasoning
• Pinch of salt
• 12 (uncooked) whole wheat lasagna noodles, (break in half before adding to slow
cooker)
• ½ C grated parmesan
Directions
1. Add the turkey and onion to a large skillet and cook over medium heat until the turkey
has lost its pink color. Add the garlic and cook for one additional minute. Drain any fat
from the cooked turkey. Add 1 1/2 jars pasta sauce and stir to combine.
2. Combine the cottage cheese, mozzarella, Italian seasoning, and salt.
3. Add a ½ C meat sauce to the bottom of the slow cooker. Next, add a layer of lasagna
noodles and spread 1/4 cheese mixture over noodles. Repeat the layers until these
ingredients are gone.
4. Cover and cook in slow cooker on low-heat until noodles are al dente and cheese is
bubbly, approximately 4-6 hours. Remove the lid and add the Parmesan to the top. Turn
off the slow cooker and allow the casserole to sit for 15 minutes before cutting. If
desired, serve garnished with the fresh basil and additional Parmesan.

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