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Webinar: Healthy Hydration
With the promise of a BBQ-worthy summer and balmy days to come, it’s more important than ever that we make sure we’re drinking enough throughout the day to stay healthy and hydrated. Proper hydration isn’t just an issue during the summer months. It’s important to take in enough fluid throughout the year. So how do we know if we’re well hydrated? In this webinar, we discuss the effect hydration can have on our health, wellbeing and performance. Key Points: Understand the function of water in the body and benefits of hydration Signs/concerns of dehydration Calculate daily fluid needs at baseline (without exercise) Identify the relationship between exercise performance, hydration and electrolyte status Identify the best sources of hydration and recall strategies to meet fluid needs Recount fluid requirements and appropriate hydration options before, during and after exercise based on activity and individual needs Electrolyte Drink Recipes:
Summer Snacks & Sides Part 3: Crunchy Cucumber + Sweet Pepper Summer Salad 🥗
🥗Next up on our Summer Snacks & Sides Series: Crunchy Cucumber + Sweet Pepper Summer Salad 🥗 A crispy crunchy salad that’s packed with refreshing veggies and hydrating. So easy and perfect for summer cookouts or a quick work lunch. Why you will love this salad: Only takes a few minutes to make! Makes a perfect side dish to any meal: Try pairing it with chicken, rice and tzatziki! Makes it easy to get your veggie servings in for the day. Lets of yummy textures going on between the sweet peppers, crunchy cucumbers and creamy feta cheese. Cucumbers are incredibly good for you and super hydrating!
Summer Snacks & Sides Part 2: Refreshing Watermelon Feta Salad
Watermelon is the ultimate refreshing summer snack that alone makes a delicious treat. It's not an obvious choice to dress it up with salty feta, herbs and a citrusy vinaigrette but it's one you certainly won't regret making! This salty sweet combination is a classic Greek recipe that will pair perfectly with anything you have on the menu for your summer cookout or alone for a quick and healthy lunch or snack. Ingredients: Yield: 4 servings 3 cups ripe watermelon, cubed 1 medium English cucumber, peeled & diced 1 small red onion, sliced or julienned very thinly ⅓ cup crumbled feta or 1/2 block Fresh mint or basil, chopped Drizzle of Olive oil Juice of 1 lime or lemon Drizzle of balsamic glaze Directions: Cut off the rind, cube watermelon and place in a large bowl. Top watermelon with diced cucumber, slicked onion, crumbled feta and top with herbs Drizzle with olive oil, juice of lemon or lime, balsamic glaze and enjoy !!
Summer Snacks & Sides: Strawberry Cheesecake Ice cream
This dessert is a fusion of two classic treats: cheesecake and ice cream. The result is a creamy, tangy and sweet dessert that is perfect for those who love the taste of both. The cottage cheese is also high in grams of protein, satisfying and oh so simple ! Ingredients: 1 cup full fat cottage cheese (My favorite brand is Good Culture ) 2/3 cup frozen strawberries 2 tbsp. maple syrup, honey or stevia 1/3 cup Grahm cracker crumbles Optional: 1 scoop strawberry or vanilla protein powder Directions: In a blender or food processor, blend up the cottage cheese. Then add all remaining ingredients except for the graham crackers. Add to Tupperware or bread loaf pan. Add additional strawberries and crushed graham crackers for garnish and freeze for 2-3 hours. Don’t freeze longer than 3 hours: The ideal freeze time is 2-3 hours but anything more than that it will become too solid. Let thaw at room temperature for 3-5 minutes before enjoying your high protein ice cream! image source: Viral Tiktok Cottage Cheese Strawberry Cheesecake Ice Cream - Basics with Bails
Cook with Coach: Heart Healthy Pecan Crusted Salmon
The long-chain omega-3 fats, EPA & DHA, are essential to health and longevity. They suppress inflammation and oxidative stress, improve metabolic and cardiovascular health, stabilize mood, and reduce the risk of neurological and cognitive disorders. Most people don’t get enough of these critical fatty acids, which are found almost exclusively in fish and shellfish. Salmon is one of the best sources of EPA and DHA, and it’s one of the most appealing varieties of seafood for both children and adults—especially when it is properly prepared.
_______________________________________________ This week we will prepare a delicious Pecan-Crusted Salmon recipe. It’s simple, quick to prepare, and delicious. The sides will be green beans and sweet potato, but you are welcome to swap in the veggie of your choice !
Ingredients: 12 oz Salmon (skin removed) 1/4 tsp Himalayan Salt 4 Tbsp Spicy Brown Mustard 2 Tbsp Maple Syrup 2 Tbs Coconut Aminos 1/3 cup Pecans, chopped Butter, Ghee or Vegan butter 1 Sprig Fresh Rosemary 1 sweet potato per person 12 oz green beans Cinnamon 1 tbsp peanut butter Olive Oil Garlic Method: Preheat oven to 425 degrees. Prepare salmon by patting dry and seasoning with salt and placing on a baking sheet lined with parchment paper. Let stand until room temperature. In a small bowl, whisk together spicy brown mustard, maple syrup, and coconut aminos. Brush mustard mixture onto salmon filets. Place 1 TBSP butter or Ghee (2 TBSP for 4 servings) in a medium microwave-safe bowl. Microwave until melted, 30 seconds. Let cool slightly, then stir in chopped pecans, a drizzle of olive oil, and a pinch of salt. Mound salmon with pecan mixture, pressing firmly to adhere (no need to coat the undersides). Add a sprig of Rosemary to top each filet. Roast on middle rack until crust is golden brown and salmon is cooked to desired temperature 15-18 minutes.
While salmon is baking, wash sweet potatoes, pierce 3-4 times with fork and place on microwave safe plate. Cook in microwave for 5 minutes or until potato is soft through the center. When potato is done cooking slice open and season with peanut butter + cinnamon. Add green beans to pot with boiling water and cook until tender but still a little crisp, 3-4 minutes. Drain and return to pot along with ½ TBSP butter and a pinch of garlic. Toss until butter melts and coats green beans. Season with salt, pepper, and more garlic.
Webinar: Setting and Achieving your Health and Wellness Goals with Doug Newton
Join Doug Newton to learn the science of goal setting ! Goal setting is a proven part of health behavior change. In this workshop you will learn about this comprehensive process, including creating a health vision, identify areas of change, and how to effectively move through the change process toward increased agency and optimal well-being.
2023 Wellness Calendar
Happy New Year 🎆 In an effort to promote your highest level of wellbeing in the new year we will be introducing some changes to our wellness program. Check out the calendar below and see all the new and exciting things we have in store for 2023! Managers: Please print and share with associates who don't have a Famous e-mail.
A couple things to note:
Mindful Minute : Beginning in 2023 we will have a bimonthly “Mindful Minute”. This is a 10-15 minute zoom meeting at various times throughout the month to practice a guided meditation or mindfulness prompt.
Healthy Hero : Is there someone at your branch or site that you feel inspires you to live a healthier lifestyle or promotes wellbeing? Nominate them and we will highlight them in a future HR or Wellness newsletter
First Fridays: Every first Friday of the month we will host a webinar via zoom on a variety of different wellness topics. The first webinar will be this Friday, January 6.
Cook with Coach: Every other month our Health Coach and in-house Registered Dietitian Kaitlyn Nemunaitis will host a live cooking demo via zoom to teach you how to cook simple healthy recipes. Recipes will be sent out prior to the event so you can cook along with us !
1-1 Health Coaching: 1-1 virtual or telephonic coaching can be scheduled on an ongoing basis by e-mailing firstname.lastname@example.org or by booking here: Health and Wellness Consultation . A health coach is your personal health cheerleader, guide and partner. They help you implement lifestyle changes to improve your overall wellbeing. Health coaching is not solely limited to weight loss or nutrition but also encompasses sleep, stress relief, smoking, chronic diseases and more. There is no better time than now to set up a health coaching appointment to help you achieve all of your 2023 wellness goals!
Peanut Spring Roll Bowl
Ingredients: Rice Vermicelli Noodles Red/Yellow/Orange Bell Pepper Cabbage (Purple or Green) Cucumber Mango Carrots Cilantro/Basil/Mint Peanuts Lime Avocado Peanut Sauce: 1/2 cup peanut butter 2 tbsp. coconut aminos or soy sauce 1 lime, juice of 1 tbsp. sesame oil 1 tbsp. rice vinegar 1 garlic clove, minced 2 tbsp. warm water Directions: Warm rice noodles per box instructions. Chop up all fresh ingredients as desired, using the diced cabbage and rice noodles as the base and all other toppings optional/as desired. Add all peanut sauce ingredients to bowl waiting to add water last. Add more or less water depending on desired sauce thickness. Drizzle peanut sauce on top of bowl and mix well with other ingredients. Garnish with chopped peanuts, cilantro, basil and lime juice.
7 Better-for-You Swaps for Your Favorite Foods
When it comes to making healthier choices, it’s better to focus on what you can add or replace in your diet rather than what you should try to remove. Below you can explore 7 better-for you food swaps. 1. Pasta A better for you swap for regular pasta is bean or lentil pasta. These pastas have the exact texture of normal pasta, but are made from only one ingredient, beans ! They are higher protein, higher fiber and lower carb than regular pasta and therefore will have a better impact on your blood sugar than regular pasta. You will be shocked by how full you feel from a small serving of this pasta. There are many different brands out there but Barilla red lentil and Banza chickpea pasta are a couple of my favorites. You can also purchase frozen vegetable pasta in the Birdseye brand steam fresh bags in the frozen section of the grocery store for a quick lunch option. Some other pasta alternatives include zucchini noodles which are just spiralized zucchini and spaghetti squash. When roasted, the inside of the spaghetti squash can be easily pulled apart with a fork and comes out in strands. If you are looking for a way to cook it, you can find a couple great recipes here and here . 2. Rice For a higher fiber and lower carb alternative- swap cauliflower rice for regular rice. You can buy ready to steam bags at most grocery stores for your convenience. I enjoy pairing cauliflower rice with a burrito bowl or stir fry- you can even opt for this blood sugar friendly alternative at chipotle now ! 3. Ramen Noodles Swap your Ramen noodles for Miracle noodles! These are made from a Japanese plant called konjac and the entire bag only has 5 calories and 1 net carb. I wouldn’t recommend them as a spaghetti alternative personally, but they are great in soups or stir-fries. I use these to make a better for your version of pad Thai or season them to taste like ramen noodles- the texture is exactly the same. 4. Breakfast Bars Many of my health coaching clients enjoy eating the different cereal bars such as Nutrigrain and Nature valley bars. These tend to have about as much sugar as a candy bar and don’t contain any protein and therefore aren’t a good option to keep you feeling full and satisfied. A better for you swap would be Barebells brand protein bars. You can purchase these bars at trader joes or order them online from amazon. They are 20 g of protein, no added sugars, only 16 net carbs and taste like one of those little Debbie star crunch cookies. They are truly the most delicious protein bar out there. 5. Energy Drinks I am not going to tell you to live a life without caffeine, that would probably be unrealistic BUT I do want to share a better alternative- the first is crystal light pure energy- these can be added to your water and contain 90 mg of caffeine with only 6 g of added sugar in comparison to the 27 g in a monster. They are primarily sweetened with stevia which is a natural sweetener and can typically be found at target. Two other good options are Celsius live fit and yerba mate. 6. Yogurt This one is really simple, swap plain Greek yogurt with berries for sweetened or fruit on the bottom yogurts. This will save you 15+ grams of sugar on average! 7. Bread Swap white bread for sprouted, whole grain or sourdough bread. The grains in sprouted bread have been allowed to sprout which allows your body to better digest the grain and absorb more nutrients. Which of these swaps sounds like something you would like?
Air fryer Crispy Salmon Rice Bowl
Inspired by the viral salmon rice trend, this tasty bowl makes for a satisfying lunch or dinner. With a handful of healthy ingredients, like instant rice, heart-healthy salmon and lots of crunchy veggies, you'll have a filling, flavorful and fresh meal in less than 20 minutes. Looking to cut down on carbs? Try swapping in riced cauliflower in place of the brown/jasmine rice Ingredients: Salmon: Atleast 1 salmon filet per person (I typically use 2-3) 3 tbsp. coconut aminos or soy sauce 2-4 tbsp. minced ginger (I use the frozen pre-minced cubes) 2 tbsp. honey Bowl: Rice (white, brown, cauliflower, quinoa-whatever you like) Optional ingredients: chopped cucumber, avocado, edamame, roasted seaweed, mango, kimchi, sesame seeds etc. Spicy Mayo Sauce: 1/2 cup avocado mayo 1.5 tbsp. Sriracha or hot sauce Juice of 1/2 lemon (optional) Directions: Chop salmon into cubes. Add salmon to a bowl and allow to marinate at least 30 minutes in a mixture of coconut aminos, honey and ginger. Once salmon has marinated either add to air fryer and cook at 400 for 15 minutes/desired crispness OR add to a pan and sauté in sesame oil on medium heat for 15 minutes or until desired doneness. While salmon is cooking cook rice per box instructions, chop up your cucumber and make your sauce. Assemble bowls with rice on bottom, topped with salmon, edamame, cucumber, avocado, seaweed and drizzle spicy mayo on top. Garnish with sesame seeds. Enjoy !