PATHWAYS TO WELLNESS NEWSLETTER MARCH 2014 FOR MOUNTWEST EMPLOYEES Lunch & Learn Event March 26, two half-hour sessions: 12 or 12:30 pm in Room G05 “Healthy Lunch & Dinner Options” will be presented by Mountwest Chef and Culinary Instructor - Isabel Cross. Bring your lunch and participate in this free event! RSVP to Bethany Perry at [email protected] or Ext. 3501 by March 20th to reserve your seat at either 12 or 12:30 pm. Space is limited. April Lunch & Learn topic: April is Stress Awareness Month. The topic for April will be about stress management. Please look for announcements and information on how to RSVP to this event in next month’s newsletter. CURRIED TOFU “EGG” SALAD WITH ALMONDS This curried tofu salad makes a great substitute for the ubiquitous lunch food for anyone who needs to avoid eggs. Curry powder gives the dish an extra punch of flavor, while almonds pack crunch and additional protein. This recipe comes to us from Melissa of For the Love of Food. Serves 6 – 8 Ingredients • 1 block of extra firm tofu • 1 1/2 tbsp. curry powder • 2 tbsp. chopped onion • 2 tbsp. chopped parsley • 1/4 cup vegan or regular mayonnaise • 1 1/2 tbsp. stoneground mustard • Dash of cayenne • Salt and pepper, to taste • 2 tbsp. sliced almonds Directions 1. Drain the tofu and wrap it in paper towels, setting a heavy pan on top. Let sit for 20 minutes, changing the paper towels once. This will dry up the excess moisture and allow the tofu to crumble more easily. 2. In a large bowl, crumble the tofu block with a fork until it reaches an egg-like consistency. 3. Add the curry, salt, pepper, parsley, onions and cayenne and mix. 4. Add the mayo and mustard and mix again. If you like your egg salad more creamy, feel free to adjust the mayo and mustard amounts. 5. Fold in the sliced almonds and refrigerate for an hour before serving. 6. Serve inside one half peeled avocado and enjoy! Nutrition Facts Calories: 84 Calories from Fat: 50 Total Fat: 6g Saturated Fat: 0g Cholesterol: 0mg Sodium: 96mg Carbohydrates: 2g Dietary Fiber: 1g Protein: 6g HEALTHY RECIPE The Pathways to Wellness Newsletter will be published monthly as a component of Mountwest’s Campus Wellness Initiative with the goal of “working to ensure the health and wellness of Mountwest.” For additional information, please email [email protected]. A State Community and Technical College of West Virginia | An Equal Opportunity/Affirmative Action Employer March is National Nutrition Month! www.eatright.org While social, emotional and health factors play a role in the foods people choose to eat, the foods we enjoy are the ones we eat most. That is why, as part of National Nutrition Month 2014 ® , the Academy of Nutrition and Dietetics encourages everyone to “Enjoy the Taste of Eating Right.” Each March, the Academy encourages Americans to return to the basics of healthful eating through National Nutrition Month. This year’s theme focuses on combining taste and nutrition to create healthy meals that follow the recommendations of the 2010 Dietary Guidelines for Americans. “When taste is the most influential factor driving what consumers eat, it is important that we find the balance between choosing the foods we like with those that provide the nutrients we need,” said registered dietitian nutritionist and Academy President Dr. Glenna McCollum. “This year’s ‘Enjoy the Taste of Eating Right’ theme reinforces that the two choices are not mutually exclusive.” The Academy strives to communicate healthful eating messages that emphasize balancing food and beverages within an individual’s energy needs, rather than focusing on any one specific food or meal. To this end, it is the Academy’s position that improving overall health requires a lifelong commitment to healthful lifestyle behaviors, emphasizing sustainable and enjoyable eating practices and daily physical activity. “Every March, the Academy of Nutrition and Dietetics takes time to strengthen its vision of optimizing the nation’s health through food and nutrition,” McCollum said. “As dietitian nutritionists and dietetic technicians, registered, our members have the ability to translate sound science into helpful nutrition information that people can understand and apply to their everyday lives.” As part of this public education campaign, the Academy’s National Nutrition Month website includes a variety of helpful tips, games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition based on the “Enjoy the Taste of Eating Right” theme. Add More Vegetables to Your Day: 10 tips to help you eat more vegetables www.choosemyplate.gov United States Department of Agriculture, Center for Nutrition Policy and Promotion 1. Make your garden salad glow with color Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too. 2. Sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups. 3. While you’re out If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish. 4. Savor the flavor of seasonal vegetables Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market. 5. Try something new You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online. 6. Discover fast ways to cook Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish. 7. Be ahead of the game Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap. 8. Choose vegetables rich in color Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too. 9. Check the freezer aisle Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish. 10. Stock up on veggies Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.” What is your Workout Personality? Finding a fitness program that suits can help you stick with it Read the full article at: www.webmd.com Your best friend loved yoga and swore it changed her life. So you tried a beginners’ class at the gym -- but after 10 minutes of Downward Dog, you found yourself bored, uncomfortable, and constantly glancing around the room to see if someone else was doing the poses better than you were. On to spinning class. You expected a challenge, but you didn’t expect to be struggling for air after 10 minutes (again) and watching the 65-year-old guys on either side of you breeze through the program. Needless to say, that class wasn’t for you either. For a lot of people, that’s how it goes with workout after workout. They try something new, and give them up in frustration, boredom, difficulty, or annoyance. Are you doomed to be an exercise dilettante? Not necessarily. You just need to find activities that suit your “workout personality.” When a new fitness craze comes along, it’s easy to be convinced by all the hype that you should love it, too. You need a yoga mat, a set of Rollerblades and pads, your own Billy Blanks Tae-Bo library. But before you commit, and wind up discouraged, ask yourself a few questions that will help you figure out your own “workout personality” and choose the exercise program that will keep you motivated. Still not sure where your workout personality falls? Try this quiz from the American Institute for Cancer Research: 1. When I think about physical activity, I: a. can’t wait to put on my walking shoes b. really want to exercise but need a push c. dread the idea of moving a muscle, but am happy once I get moving 2. When I am physically active, I enjoy exercising: a. by myself at my own pace b. with a team or group c. with one or two buddies 3. I exercise because: a. I want to stay in shape, slim down, or improve my health b. I want to see my friends and catch up on the latest news c. the weather is nice or I just feel like it 4. When I take part in a physical activity, I usually: a. plan the event ahead of time b. participate when someone else has set up the activity or attend a class c. pull it together quickly and do something active when the mood strikes 5. Others see me as: a. a leader b. a team player c. someone who goes along with a good idea 6. I enjoy physical activities that are: a. set by my own routine b. set by a professional, teacher, or group c. spontaneous Why Meatless? Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel. Read about these benefits below. But keep in mind that just going meatless is not enough. That’s why we give you the information you need to add healthy, environmentally friendly meat-free alternatives to your diet each week. Further, if you do eat meat on other days, we strongly recommend grass-fed, hormone-free, locally-raised options whenever possible. Health Benefits • LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both red and processed meat consumption are associated with colon cancer. • REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods (for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19% • FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes. • CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain. • LIVE LONGER: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality. • IMPROVE YOUR DIET: Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat. Environmental Benefits • REDUCE YOUR CARBON FOOTPRINT: The United Nations’ Food and Agriculture Organization estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend. • MINIMIZE WATER USAGE: The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound. • HELP REDUCE FOSSIL FUEL DEPENDENCE: On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant- based protein. Moderating meat consumption is a great way to cut fossil fuel demand. Meatless Monday Goes Global! Meatless Monday began in 2003, launched in association with the Johns Hopkins Bloomberg School of Public Health. In May, 2009, Ghent, Belgium, became the first non-U.S. city to go meatless. Shortly thereafter, Paul McCartney introduced the U.K. to Meat-Free Mondays. Meatless Monday is now active in 29 countries and growing because every nation can bring its unique culture, customs and cuisine to the table in meat free and vegetarian dishes. See our new Global Meatless Monday map on Pinterest. Skipping meat one day a week is good for you, great for your nation’s health, and fantastic for the planet. For help launching Meatless Monday where you live, get in touch with us or download our toolkits. Self-Motivator You like structure and organization. Creating and sticking to your own exercise plan is relatively easy, but you may find yourself losing interest in your usual routine. Try adding a few new activities such as biking, rowing, gardening, or hiking. Or try alternating your favorite workouts such as walking, swimming, and weightlifting on different days of the week. Team Player To you, exercise is a way to socialize and stay connected to friends and family. Group activities and classes are a natural selection for you. Sign up for an exercise class; put together a group of friends for walking; or join a team sport or sports league such as bowling, softball, or doubles tennis. Spontaneous You love freedom and loathe conforming to rigid rules. Things that get you moving might include a call from friends who need a fourth player for a round of golf, a hike in the woods to enjoy a beautiful fall day, or a walk to the store when you are out of milk. These activities are great, but make sure you’re doing something active on most days. For every answer, give yourself: A = 1 point B = 2 points C = 3 points If you scored: 6-9 points: you are a self-motivator 10-14 points: you are a team player 15-18 points: you are spontaneous {
Welcome message from author
This document is posted to help you gain knowledge. Please leave a comment to let me know what you think about it! Share it to your friends and learn new things together.
Transcript
PATHWAYS TO WELLNESSNEWSLETTER
MARCH 2014
FOR MOUNTWEST EMPLOYEESLunch & Learn EventMarch 26, two half-hour sessions: 12 or 12:30 pm in Room G05
“Healthy Lunch & Dinner Options” will be presented by Mountwest Chef and Culinary Instructor - Isabel Cross. Bring your lunch and participate in this free event! RSVP to Bethany Perry at [email protected] or Ext. 3501 by March 20th to reserve your seat at either 12 or 12:30 pm. Space is limited.
April Lunch & Learn topic: April is Stress Awareness Month. The topic for April will be about stress management. Please look for announcements and information on how to RSVP to this event in next month’s newsletter.
CURRIED TOFU “EGG” SALAD WITH ALMONDSThis curried tofu salad makes a great substitute for the ubiquitous lunch food for anyone who needs to avoid eggs. Curry powder gives the dish an extra punch of flavor, while almonds pack crunch and additional protein. This recipe comes to us from Melissa of For the Love of Food.Serves 6 – 8
Ingredients• 1 block of extra firm tofu• 1 1/2 tbsp. curry powder• 2 tbsp. chopped onion• 2 tbsp. chopped parsley• 1/4 cup vegan or regular mayonnaise• 1 1/2 tbsp. stoneground mustard• Dash of cayenne• Salt and pepper, to taste• 2 tbsp. sliced almonds
Directions1. Drain the tofu and wrap it in paper
towels, setting a heavy pan on top. Let sit for 20 minutes, changing the paper towels once. This will dry up the excess moisture and allow the tofu to crumble more easily.
2. In a large bowl, crumble the tofu block with a fork until it reaches an egg-like consistency.
3. Add the curry, salt, pepper, parsley, onions and cayenne and mix.
4. Add the mayo and mustard and mix again. If you like your egg salad more creamy, feel free to adjust the mayo and mustard amounts.
5. Fold in the sliced almonds and refrigerate for an hour before serving.
6. Serve inside one half peeled avocado and enjoy!
Nutrition Facts Calories: 84Calories from Fat: 50Total Fat: 6gSaturated Fat: 0gCholesterol: 0mgSodium: 96mgCarbohydrates: 2gDietary Fiber: 1gProtein: 6g
HEALTHY RECIPE
The Pathways to Wellness Newsletter will be published monthly as a component of Mountwest’s Campus Wellness Initiative with the goal of “working to ensure the health and wellness of Mountwest.”
For additional information, please email [email protected].
A State Community and Technical College of West Virginia | An Equal Opportunity/Affirmative Action Employer
March is National Nutrition Month! www.eatright.org
While social, emotional and health factors play a role in the foods people choose to eat, the foods we enjoy are the ones we eat most. That is why, as part of National Nutrition Month 2014®, the Academy of Nutrition and Dietetics encourages everyone to “Enjoy the Taste of Eating Right.”
Each March, the Academy encourages Americans to return to the basics of healthful eating through National Nutrition Month. This year’s theme focuses on combining taste and nutrition to create healthy meals that follow the recommendations of the 2010 Dietary Guidelines for Americans.
“When taste is the most influential factor driving what consumers eat, it is important that we find the balance between choosing the foods we like with those that provide the nutrients we need,” said registered dietitian nutritionist and Academy President Dr. Glenna McCollum. “This year’s ‘Enjoy the Taste of Eating Right’ theme reinforces that the two choices are not mutually exclusive.”
The Academy strives to communicate healthful eating messages that emphasize balancing food and beverages within an individual’s energy needs, rather than focusing on any one specific food or meal. To this end, it is the Academy’s position that improving overall health requires a lifelong commitment to healthful lifestyle behaviors, emphasizing sustainable and enjoyable eating practices and daily physical activity.
“Every March, the Academy of Nutrition and Dietetics takes time to strengthen its vision of optimizing the nation’s health through food and nutrition,” McCollum said. “As dietitian nutritionists and dietetic technicians, registered, our members have the ability to translate sound science into helpful nutrition information that people can understand and apply to their everyday lives.”
As part of this public education campaign, the Academy’s National Nutrition Month website includes a variety of helpful tips, games, promotional tools and nutrition education resources, all designed to spread the message of good nutrition based on the “Enjoy the Taste of Eating Right” theme.
Add More Vegetables to Your Day:10 tips to help you eat more vegetableswww.choosemyplate.gov United States Department of Agriculture, Center for Nutrition Policy and Promotion
1. Make your garden salad glow with color Brighten your salad by using colorful vegetables such as black beans, sliced
red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.
2. Sip on some vegetable soup Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup.
Look for reduced- or low-sodium soups.
3. While you’re out If dinner is away from home, no need to worry. When ordering, ask for an extra
side of vegetables or side salad instead of the typical fried side dish.
4. Savortheflavorofseasonalvegetables Buy vegetables that are in season for maximum flavor at a lower cost. Check
your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
5. Try something new You never know what you may like. Choose a new vegetable—add it to your
recipe or look up how to fix it online.
6. Discoverfastwaystocook Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish
to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
7. Beaheadofthegame Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use
when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
8. Choose vegetables rich in color Brighten your plate with vegetables that are red, orange, or dark green. They
are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
9. Checkthefreezeraisle Frozen vegetables are quick and easy to use and are just as nutritious as fresh
veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
10. Stock up on veggies Canned vegetables are a great addition to any meal, so keep on hand canned
tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
What is your Workout Personality?Findingafitnessprogramthatsuitscanhelpyou stick with itRead the full article at: www.webmd.com
Your best friend loved yoga and swore it changed her life. So you tried a beginners’ class at the gym -- but after 10 minutes of Downward Dog, you found yourself bored, uncomfortable, and constantly glancing around the room to see if someone else was doing the poses better than you were.
On to spinning class. You expected a challenge, but you didn’t expect to be struggling for air after 10 minutes (again) and watching the 65-year-old guys on either side of you breeze through the program. Needless to say, that class wasn’t for you either.
For a lot of people, that’s how it goes with workout after workout. They try something new, and give them up in frustration, boredom, difficulty, or annoyance. Are you doomed to be an exercise dilettante? Not necessarily. You just need to find activities that suit your “workout personality.”
When a new fitness craze comes along, it’s easy to be convinced by all the hype that you should love it, too. You need a yoga mat, a set of Rollerblades and pads, your own Billy Blanks Tae-Bo library. But before you commit, and wind up discouraged, ask yourself a few questions that will help you figure out your own “workout personality” and choose the exercise program that will keep you motivated.
Stillnotsurewhereyourworkoutpersonalityfalls?TrythisquizfromtheAmericanInstituteforCancerResearch:
1. When I think about physical activity, I: a. can’t wait to put on my walking shoes b. really want to exercise but need a push c. dread the idea of moving a muscle, but am happy once I get moving
2. When I am physically active, I enjoy exercising: a. by myself at my own pace b. with a team or group c. with one or two buddies
3. I exercise because: a. I want to stay in shape, slim down, or improve my health b. I want to see my friends and catch up on the latest news c. the weather is nice or I just feel like it
4. When I take part in a physical activity, I usually: a. plan the event ahead of time b. participate when someone else has set up the activity or attend a class c. pull it together quickly and do something active when the mood strikes
5. Others see me as: a. a leader b. a team player c. someone who goes along with a good idea
6. I enjoy physical activities that are: a. set by my own routine b. set by a professional, teacher, or group c. spontaneous
ITC Kabel
Why Meatless?Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.
Read about these benefits below. But keep in mind that just going meatless is not enough. That’s why we give you the information you need to add healthy, environmentally friendly meat-free alternatives to your diet each week. Further, if you do eat meat on other days, we strongly recommend grass-fed, hormone-free, locally-raised options whenever possible.
HealthBenefits• LIMIT CANCER RISK: Hundreds of studies suggest that diets high in fruits and vegetables may reduce cancer risk. Both
red and processed meat consumption are associated with colon cancer.• REDUCE HEART DISEASE: Recent data from a Harvard University study found that replacing saturated fat-rich foods
(for example, meat and full fat dairy) with foods that are rich in polyunsaturated fat (for example, vegetable oils, nuts and seeds) reduces the risk of heart disease by 19%
• FIGHT DIABETES: Research suggests that higher consumption of red and processed meat increase the risk of type 2 diabetes.
• CURB OBESITY: People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A recent study from Imperial College London also found that reducing overall meat consumption can prevent long-term weight gain.
• LIVE LONGER: Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.
• IMPROVE YOUR DIET: Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat.
EnvironmentalBenefits• REDUCE YOUR CARBON FOOTPRINT: The United Nations’ Food and Agriculture Organization estimates the meat
industry generates nearly one-fifth of the man-made greenhouse gas emissions that are accelerating climate change worldwide . . . far more than transportation. And annual worldwide demand for meat continues to grow. Reining in meat consumption once a week can help slow this trend.
• MINIMIZE WATER USAGE: The water needs of livestock are tremendous, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound.
• HELP REDUCE FOSSIL FUEL DEPENDENCE: On average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. Compare this to the 2.2 calories of fossil fuel energy needed to produce one calorie of plant-based protein. Moderating meat consumption is a great way to cut fossil fuel demand.
Meatless Monday Goes Global!Meatless Monday began in 2003, launched in association with the Johns Hopkins Bloomberg School of Public Health. In May, 2009, Ghent, Belgium, became the first non-U.S. city to go meatless. Shortly thereafter, Paul McCartney introduced the U.K. to Meat-Free Mondays.
Meatless Monday is now active in 29 countries and growing because every nation can bring its unique culture, customs and cuisine to the table in meat free and vegetarian dishes. See our new Global Meatless Monday map on Pinterest.
Skipping meat one day a week is good for you, great for your nation’s health, and fantastic for the planet. For help launching Meatless Monday where you live, get in touch with us or download our toolkits.
Self-MotivatorYou like structure and organization. Creating and sticking to your own exercise plan is relatively easy, but you may find yourself losing interest in your usual routine. Try adding a few new activities such as biking, rowing, gardening, or hiking. Or try alternating your favorite workouts such as walking, swimming, and weightlifting on different days of the week.
Team PlayerTo you, exercise is a way to socialize and stay connected to friends and family. Group activities and classes are a natural selection for you. Sign up for an exercise class; put together a group of friends for walking; or join a team sport or sports league such as bowling, softball, or doubles tennis.
SpontaneousYou love freedom and loathe conforming to rigid rules. Things that get you moving might include a call from friends who need a fourth player for a round of golf, a hike in the woods to enjoy a beautiful fall day, or a walk to the store when you are out of milk. These activities are great, but make sure you’re doing something active on most days.
For every answer, giveyourself:A = 1 pointB = 2 pointsC = 3 points
Ifyouscored:6-9 points: you are a self-motivator10-14 points: you are a team player15-18 points: you are spontaneous{
Related Documents
