Healthy Snack Ideas

Here are some healthy snack ideas that are sure to satisfy the munchies.

• Low-fat plain yogurt with fresh fruit
• Half of a whole grain bagel wih peanut butter
• Edamame
• Hummus with carrots
• Olives
• Fat-free microwaveable popcorn
• Any type of whole fruit
• Roasted or Raw almond

When you are feeling hungry for a snack reach for some of these healthy foods!

Holiday Weight Loss Challenge

Every holiday season Americans put on an extra 1-3 pounds of weight and keep it there throughout the year! Join us in the fight against extra holiday weight by participating in the Holiday Weight Loss Challenge. Here is how is works:

• Utah County will compete against other companies over a 7 week period to see who can lose the most weight. 
• Participants will track their progress on eHealthCompete to see how we compare to other companies. 
• The company who loses the most amount of weight will earn the coveted Champion's Trophy. 

Here are the details:

• When: November 18th - January 8th
• What: Company weight loss challenge competing against other companies in Utah. Weight loss will be calculated as a percentage of body weight lost. Actual weight will be kept private and confidential.
• Where: Weigh in will be:
• Mon, Nov 16th 7:30-8:30 am Public Works Front Foyer
• Mon, Nov 16th 11:30-1:00 ADMN Lower Level Break Room
• Mon, Nov 16th 1:30-5:00 pm H&J 2601
• Tues, Nov 17th 11:30-1:00 pm UT Co Jail EOC Training Room

Help us beat the other companies and avoid Holiday Weight gain!

Healthy Recipe of the Week

Roasted Fall Vegetable & Rocotta Pizza

Recipe and picture from Marthastewart.com

Pizza Ingredients

• Olive oil, for baking sheet and drizzling
• Flour, for dusting surface
• 1 pound store-bought pizza dough, fresh, or thawed if frozen
• 8 ounces part-skim mozzarella cheese, grated (about 2 cups)
• 6 cups (about 1/2 recipe) Roasted Fall Vegetables, drained and coarsely cut
• 1 cup part-skim ricotta cheese
• 1 tablespoon fresh rosemary leaves (optional)
• Coarse salt and ground pepper

Pizza Directions

1. Preheat oven to 475 degrees. Brush a large baking sheet (preferably rimless) with oil, or line with parchment paper, if desired, for easy cleanup.
2. On a lightly floured surface, roll and stretch dough into a 12-by-16-inch oval (or as large as will fit on baking sheet); transfer to sheet.
3. Sprinkle dough with half the mozzarella. Scatter vegetables on top, and dollop with ricotta; sprinkle with remaining mozzarella and, if using, rosemary. Drizzle with olive oil; season with salt and pepper. Bake until bubbling and golden, 20 to 25 minutes. Serve.   

Roasted Vegetables Ingredients

• 2 pounds (about 1 medium) butternut squash, peeled, seeded, and cut into 1 1/2-inch pieces
• 2 pounds red new potatoes (12 to 14), well scrubbed and quartered
• 1 pound medium red onions (about 2 to 3), peeled and quartered
• 1 pound carrots (6 to 8 medium), halved lengthwise, if thick, and cut into 1 1/2-inch lengths
• 4 to 6 garlic cloves, peeled and smashed
• 3 tablespoons olive oil
• Coarse salt and ground pepper

Roasted Vegetables Directions

1. Preheat oven to 450 degrees. Divide vegetables and garlic between two rimmed baking sheets (or line with parchment paper, if desired, for easy cleanup); dividing evenly, toss with oil, 2 teaspoons coarse salt, and 1/4 teaspoon pepper.
2. Roast until vegetables are tender and beginning to brown, 40 to 50 minutes, tossing them and rotating sheets from top to bottom halfway through. Serve hot or at room temperature.

"Healthy Backs"

We are having a brown bag presentation on "Healthy Backs" Wednesday, October 21st and 12:00 p.m. in the Health & Justice Buiding Room 2500.

Brent Wall from Advanced Spinal Care will be speaking about how to have and maintain a "Healthy Back" So if you have back pain or are curious as to how to prevent back injuries com join us!

There will be great door prizes as well as points for Healthy Lifestyles

Tips for a Healthy Halloween

With all of the sugar and candy that surrounds Halloween, it is important to remember that there are still healthy alternatives. Here are some healthy alternatives to handing out sugar-filled candy:

• Coloring books
• Chex Mix
• Raisins (Individually Packaged)
• Goldfish (Individually Packaged)
• Sunflower Seeds (Individually Packaged)
• Stickers
• Whole Grain Crackers
• Fruit Roll-ups 
• Trail Mix (Individually Packaged)
• Finger Puppets 
• Sugar-Free Gum

Here is a fun recipe that is festive and healthy:

Spider Pretzels

 Ingredients

• 2 round crackers
• 2 teaspoons smooth peanut butter
• 8 small pretzel sticks
• 2 raisins

Directions
With the peanut butter, make a cracker sandwich. Insert 8 pretzel "legs" into the filling. Spread a little peanut butter onto top of cracker and place raisins on top for "eyes".

Tips for Eating Out

MyPyramid.gov has some great tips for eating healthier while eating out. Here of some of them:

• Ask for whole wheat bread.
• Get your salad dressing served on the side and only eat what you want.
• Choose main dishes that include fruits and vegetables such as stir fries or kabobs.
• Order broiled, steamed, or grilled dishes instead of fried or sauteed.
• Choose smaller portions.
• Only eat until you are full. Don't feel like you have to clean your plate.
• Avoid "all you can eat" buffets. Order a menu item instead to help control your portions.
• Share a main dish with a friend.
• Order an appetizer instead of a main dish if the portion sizes are too large.
• Take the left-overs home instead of trying to eat everything on your plate.
• Before you start eating your food, pack half of it in a to-go box for later.
• Ask for low-fat salad dressing or low-fat milk.
• Don't add extra butter to your food.
• Choose healthy sides such as steamed vegetables and fruit instead of fries.
  

 For more info on eating healthy visit  MyPyramid.gov

Healthy Recipe of the Week

Lighter Mac & Cheese

Ingredients

• Cooking spray
• 1 pound elbow macaroni
• 2 (10-ounce) packages frozen pureed winter squash
• 2 cups 1 percent lowfat milk
• 4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
• 2 ounces Monterey Jack cheese, grated (about 2/3 cup)
• 1/2 cup part-skim ricotta cheese
• 1 teaspoon salt
• 1 teaspoon powdered mustard
• 1/8 teaspoon cayenne pepper
• 2 tablespoons grated Parmesan
• 2 tablespoons unseasoned bread crumbs
• 1 teaspoon olive oil

Directions

Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.

Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 5 to 8 minutes. Drain and transfer to a large bowl.

Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, Jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.

Combine bread crumbs, Parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.

Recipe from the Food Network created by Ellie Krieger.

FoodsThat Are Suprisingly Unhealthy

It is important to know good foods from unhealthy foods and with today's competitive advertising it is easier than ever to disguise foods to make them appear "healthy." On cookinglight.com they have a list produced by Katherine Brooking, MS, RD, that contains foods that are surprisingly unhealthy.

Sports Drinks

• Unless you are an extreme athlete such as a endurance runner, sports drinks often contain excess amounts of sugar and calories. 

Foods Labeled "Fat-Free"

• "Fat-Free" foods are often loaded with calories and extra sodium. Be sure to check the nutrition label to make sure "fat-free" also means low calorie. 

Smoothies

• Smoothies may seem like a healthy choice because of the fruit they are said to contain, but after all of the ice cream and extra sugar is added smoothies can be a high calorie treat. 

Energy Bars

• Energy bars seem like a good option before a workout, however they often contain high fructose corn syrup, added sugar, and saturated fat. Some are even loaded with calories. Home-made granola bars are a good choice as long as you watch the nutrient content. 

Prepared Salads

• Salad is not always a good choice when eating out. Prepared salads are loaded with calories from creamy dressings, fried chicken and added mayonnaise. So when ordering a salad, ask for the dressing on the side and get grilled instead of fried meat. 

Multi-Grain and Wheat Breads

• These breads are misleading because while they seem healthy, they may not actually contain "whole" wheat. Breads that contain "bleached or unbleached wheat flour" do not contain "whole" wheat. So when choosing bread, look at the nutrition labels.

Restaurant Baked Potatoes

• Baked potatoes are healthy on their own, however most restaraunts load them up with unhealthy toppings. Loads of butter, sour cream and bacon make baked potatoes high in fat and calorie dense.
  

Healthy Recipe of the Week

Cinnamon Rolls

Ingredients
Rolls:

• 1  cup  warm fat-free milk (100° to 110°)
• 6  tablespoons  melted butter, divided
• 1/3  cup  granulated sugar, divided
• 1  package quick-rise yeast
• 16.88  ounces  all-purpose flour (about 3 3/4 cups)
• 1  large egg, lightly beaten
• 1/4  teaspoon  salt
• Cooking spray
• 2/3  cup  packed brown sugar
• 1 1/2  tablespoons  ground cinnamon
• 
  Icing:
• 3  tablespoons  butter, softened
• 2  tablespoons  heavy cream
• 1/2  teaspoon  vanilla extract
• 1  cup  powdered sugar

Directions
1. To prepare rolls, combine milk, 3 tablespoons melted butter, 1 tablespoon granulated sugar, and yeast in a large bowl; let stand 5 minutes. Weigh or lightly spoon flour into dry measuring cups. Add egg and remaining granulated sugar to bowl. Stir in 4.5 ounces (1 cup) flour; let stand 10 minutes.

2. Add 11.25 ounces (about 2 1/2 cups) flour and salt to milk mixture; stir until a soft dough forms (dough will be sticky). Turn out onto a lightly floured surface. Knead until smooth and elastic (about 6 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. Place dough in a large bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 35 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rise 35 minutes or until doubled in size. Punch dough down; cover and let rest 5 minutes.

3. Combine brown sugar and cinnamon. Turn dough out onto a lightly floured surface; roll dough into an 18 x 11–inch rectangle. Brush remaining 3 tablespoons melted butter over dough; sprinkle evenly with brown sugar mixture. Beginning at one long side, roll up dough tightly, jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut dough into 18 (1-inch) slices. Arrange 9 slices, cut sides up, in each of 2 (8-inch) square baking dishes coated with cooking spray. Cover and let rise 35 minutes or until doubled in size.

4. Preheat oven to 350°.

5. Uncover rolls. Bake at 350° for 22 minutes or until lightly browned. Cool 10 minutes in dishes on a wire rack. Turn rolls out onto wire rack; cool 5 minutes. Turn rolls over.

6. To prepare icing, combine 3 tablespoons softened butter and cream; stir with a whisk. Stir in vanilla. Gradually add powdered sugar; stir until blended. Spread icing over rolls; serve warm.

Nutritional Information 
Serving Size:         1 roll
Calories:               234
Fat:                      6.8g (sat 4.1g,mono 1.8g,poly 0.4g)
Protein:                3.8g
Carbohydrate:      39.6g
Fiber:                   1.1g
Cholesterol:         28mg
Iron:                    1.7mg
Sodium:               87mg
Calcium:              40mg

This recipe is from cooking light.com. Click here to view. 

Flu Tracker

Flu.gov has some great resources about the flu. They have the latest information about where the flu outbreaks are, what you should do if you or a loved one comes down with H1N1 and information about preventing the flu. They also have this great flu tracker that lets you click on the state and discover where the latest flu outbreaks are. Don't be unprepared. Get vaccinated and prevent the flu from happening.

Here are some basic prevention methods:

• Get vaccinated!
• Wash your hands frequently 
• Cover your mouth and nose with a tissue when you cough or sneeze
• Cough or sneeze into your upper sleeve if you don't have a tissue
• Put used tissues in a waste basket 
• Clean your hands after coughing or sneezing.

These tips are from flu.gov