As we move close to the alphabet’s end, here are more wellness thoughts for the year ahead. What wellness actions are you taking this year? Email your wellness questions, successes or struggles to me at jpelkki@ascension.org and we will include them here.
U for Unusually tasty fruit and veggie recipes-Check out the Fresh Veggie Pizza recipe below. It includes broccoli and cauliflower as part of a pizza topping. Even picky eaters will taste foods they might not normally taste when the food is prepared with familiar ingredients. Try the following “Any Berry Sauce” as a way to eat more fruit. In a medium saucepan mix together 2 tablespoons + 2 teaspoons sugar, 1 ½ teaspoons cornstarch, 2 tablespoons cold water and 1 cup of any type of berry or combination of berries. For example, use fresh or frozen blueberries, strawberries or raspberries. Mash the berries, if desired. Heat over medium heat, stirring frequently, until sauce begins to thicken. Remove from heat and stir in 1 more cup of berries. Mash the berries if desired. Serve over pancakes, waffles, oatmeal or yogurt. Refrigerate leftovers within 2 hours. Use any extra sauce within 1 week.
V for Victory-Celebrate your successes! Adults who praise themselves for positive behavior changes are more likely to continue that behavior. We are often willing to praise people around us, but don’t do the same for ourselves. Here is an example- “I made a terrific choice when I walked around the block after work today.”
Weigh-in-The National Weight Control Registry, a study that includes people over 18 who have lost 30 pounds or more and kept it off for over a year, indicates that regular weigh-ins are a key to helping people maintain their weight loss. Regular weighing differs for each person but a healthy guideline is somewhere between daily to one time a week. People in the study say that this regular practice helps them to self-monitor so that if they approach their upper weight limit, they can adjust their food and activity choices.
Fresh Veggie Pizza
¼ cup reduced-fat cream cheese, softened
⅓ cup low-fat plain yogurt
⅛ teaspoon garlic powder
¼ teaspoon basil or cumin
¼ teaspoon oregano
⅛ teaspoon salt
⅛ teaspoon pepper
4 whole-wheat English muffins
1 ½ cups finely chopped or grated vegetables (try a combination of broccoli, cauliflower, carrot, green and red peppers)
2 tablespoons grated parmesan cheese
In a small bowl, stir cream cheese until smooth. Stir in yogurt and seasonings. Refrigerate while preparing muffins and vegetables. Toast English muffin halves. Spread 1 tablespoon sauce on each half. Place about 3 tablespoons of vegetables on each muffin half. Shake or sprinkle about ½ teaspoon cheese over each muffin half.
Nutrition information: Makes 4 servings, each serving is 2 pieces. Every serving provides 200 calories, 5 grams fat, 390 mg sodium, 32 grams carbohydrate and 9 grams protein.
Both recipes are from foodhero.org
