workplace_wellness_newsletter_example_one2.pdf

2014 Developed by Dairy Council of California HealthyEating.org

September 2014

Workplace Wellness
Newsletter

Bite-Sized Goals Can Help You
Achieve a Plate of Success!
Are January resolutions a forgotten memory? Many health-related
resolutions start strong at the beginning of the year, but unfortunately,
they lose steam. Use September as a time to revive your motivation.
Finish this year strong by swapping big, unrealistic ideas with more
realistic and attainable goals. Feel good about any changes you are
making, even the tiny ones!
Registered Dietitian Nutritionist Ashley Rosales shed some light on
how this works. “If you set yourself up for a lofty thing and you fail, it’s a
de-motivator on
every level, and it
stops all other
motivation for
change,” Rosales said.
“I really believe in
choosing tiny goals
that you can achieve.”
Read Rosales’s
inspiring advice in the
article “This New
Year’s, Think Tiny”
written by Registered
Dietitian Nutritionist
Claire St John.

Recipe of the Month
Think outside the box for a great source of
calcium that kids will love to make.

No-Bake Macaroni and Cheese
Courtesy of EatingWell

Ingredients:
8 ounces (2 cups) whole-
wheat elbow Noodles
1 package (10 ounces)
frozen chopped Broccoli
1 ¾ cups low-fat Milk,
divided
3 tablespoons Flour
½ teaspoon Garlic
powder
½ teaspoon Salt
¼ teaspoon ground white Pepper
¾ cup shredded extra-sharp Cheddar cheese
¼ cup shredded Parmesan cheese
1 teaspoon Dijon Mustard

Preparation:
Cook pasta four minutes in a large pot of
boiling water. Add frozen broccoli and
continue cooking, stirring occasionally, until
pasta and broccoli are just tender, four to five
minutes more.
Meanwhile, heat 1 ½ cups milk in another
large pot over medium-high heat until just
simmering. Whisk the remaining ¼ cup milk,
flour, garlic powder, salt and pepper in a small
bowl until combined. Add flour mixture to
simmering milk. Return to a simmer and whisk
constantly until thickened, two to three
minutes. Remove from heat and whisk in
cheddar, Parmesan and mustard until cheese
is melted.
Drain pasta and broccoli and add to
cheese sauce. Return to medium-low heat
and stir until heated through, about one
minute.

Note:
If not a broccoli fan, substitute a frozen
vegetable of your choice!

Instead of a lofty
or vague goal …

… make a smaller goal.

I will eat healthier. I will pour a glass of milk
instead of a soft drink
with dinner.

I’m going to lose 50
pounds.

I will set a time each
week to walk with a
friend.

I will spend more
time with family.

I will put family game
night on the calendar the
first of every month.

I’m going to save
more money.

When I walk into a store,
I’ll stick to the shopping
list I made on my phone.

Step Up Your Workout!

     Looking for a challenging yet simple
move? Try step aerobics for a heart-
pumping workout at work or home. All
you need is a staircase or sturdy platform
that’s one foot off the ground, and you
are ready to burn about 10 calories per
minute!
Step onto the platform with your left
foot. Bring your right foot up and lift leg
to a 90-degree angle. Lower right foot to
the ground. This is one rep. Do 20 reps
on each leg. For a challenge, hold a pair
of dumbbells. Move and image courtesy
of FitSugar.com.

http://www.healthyeating.org/Healthy-Eating/Healthy-Living/Weight-Management/Article-Viewer/Article/1675/this-new-years-think-tiny.aspx

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/89080/no-bake-macaroni-cheese.aspx

www.EatingWell.com

http://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Browse-Search-Recipes/rid/89080/no-bake-macaroni-cheese.aspx

http://www.fitsugar.com/photo-gallery/33198083/Step-Ups

http://www.fitsugar.com/How-Do-Step-Ups-6483533

www.HealthyEating.org