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12 EASY WAYS TO GET ACTIVE AT WORK!
1. WEAR A PEDOMETER AT WORK. Since every step counts, wearing a
pedometer is wonderful motivator to move more during your workday.
2. WALK AROUND THE OFFICE. There’s no need to sit still while you talk on
the phone or think. Pacing and fidgeting are physical activity.
3. WALK AROUND THE BUILDING. Sometimes a face-to-face talk is the best
way to communicate (and it gets you up and moving around).
4. WALK UP (AND DOWN) THE STAIRS. If you have a choice, always take the
stairs. If you have stairs, take as many trips up and down as possible.
5. WALK AROUND THE BLOCK. Got a coffee break? Got a few free minutes?
Take a walk outside and get some fresh air (and extra steps).
6. WALK AND TALK. Need to discuss something with a co-worker? A walking
meeting can be more productive and healthier too!
7. LIFT WEIGHTS WHILE YOU TALK. Keep a weight near the telephone;
pick it up when you get a call and pump your arms while you talk.
8. TAKE A WEIGHT BREAK. Feeling tired and bogged down? Take five
minutes to lift your hand weights and get your blood flowing.
9. WORK YOUR ABS. You can strengthen tummy muscles while sitting in a
chair. Sit straight, tighten muscles and release. Repeat.
10. STRETCH YOUR ARMS AND LEGS. Stuck at your desk? Use a resistance
band for a five minute stretch. Your mind and body will be more flexible.
11. STRETCH YOUR STRESS AWAY. Tension in your shoulders, neck and back
is easy to release with standing stretches and a resistance band.
12. CHECK YOUR PEDOMETER. How many steps do you take during a typical workday?
Any ideas for adding a few more steps here or there.
The Get Active campaign is a part of the Communities Putting Prevention to Work program, funded by the U.S. Department of Health and Human Services. The Get Active initiative is coordinating a county-wide wellness challenge, and all Wood County businesses, organizations and community members are invited to participate.
The challenge will begin Monday and run through July 24. Consider forming a team of family, friends or co-workers or participating on your own to challenge yourself to make healthy choices. If on a team, you only can have a total of five members. If there are more than five, please form another team. This challenge will focus on three aspects of your health: physical, social and mental. We encourage a team-centered approach, which will help motivate and keep team members accountable.
Prizes will be awarded at the conclusion of the challenge. There's no better time than now. Let's Get Active Wood County. If you, your business or organization is interested in signing up or for more information, call Kayleen Magruder, 715-221-8474 or email firstname.lastname@example.org.
Originally posted in the Wisconsin Rapids Tribune and other papers around the state, 11:00pm Jun. 17 2011.
There has been some tasty spinach coming from our local farms, and we have two recipes today in it's honor. Like other green leafy vegetables, Spinach has lots of iron. Cooked spinach can even have more iron than red meat! Spinach is full of lots of other great stuff too, like vitamins A, C, E and K. This vegetable has been used around the work for centuries, but there's always something new to make! Try one of our recipes or post a spinach recipe of your own!
A great dish to store in the fridge and heat up for breakfast!
Preheat oven to 350 F
1 cup milk
½ cup whole wheat pastry flour
½ cup flour
1 tsp baking powder
Mix in and press into greased square baking pan
2-2 ½ cups cheese (shredded)
8 ounces fresh spinach or sorrel (chopped)Bake in oven 30-35 minutes or until a knife comes out clean
Velvety Vegetable Soup
For those colder rainy nights!
Sautê in ¼ cup olive oil over medium-low heat until wilted. Around 15 minutes
1 medium onion (chopped)
4 cups Leeks (diced, 1 in white/ 1in green)
1 cup Celery (diced)
Add the following and stir well
2 Tbsp fresh tarragon (chopped)
1 Tbsp fresh thyme
1 tsp salt to taste
½ tsp black pepper
1 bunch of spinach (chopped)
Simmer for 5 minutes. Remove soup from heat. Purêe with hand blender in pot or small batches in a upright blender/food processor. Return to pot and place on low heat.
Add (if using) and heat through.
1 cup milk
Adjust seasonings and serve.
*Add additional water or broth if thinner consistency is preferred.
Swirls of plain yogurt
Fresh herbs (thyme, parsley, celery leaf)
Recipes from "Simply in Season" by Lind&Hockman-Wert
Dining at restaurants is a great way to enjoy a delicious meal and time with our families or friends. However, eating out frequently could add extra inches to our waist line if we are not making healthy selections. Sometimes it can be challenging to make a wise choice if we don't know how the meal is prepared.
Now you can relax and enjoy your healthy meal and night out, thanks to a new program that is making it easier to make smart selections. The Smart Meal program highlights meals that are 700 calories or less, lower in fat and include items such as whole grains, fruits and vegetables. Restaurants participating in the Smart Meal program use the Smart Meal seal to identify these entrees on their menus.
The Blue Heron Brew Pub in Marshfield, Hidden Creek Kitchens by ODC in Marshfield and Wisconsin Rapids, and Red Mill Supper Club in Stevens Point have become the first Smart Meal restaurants and catering services in our community. Knowing the healthier choice is easier to find just might make the decision -- to stay home and cook or go out -- an easy one.
Typically, many Americans choose to splurge on calories when dining out, but that trend appears to be changing. A recent article in the USA TODAY states that consumers finally are ordering healthier meals and references a historic change in Applebee's top-selling item. Earlier this year, the restaurant chain sold more of its 550 calorie sirloin and shrimp entrees than any other meal on the menu for two straight months. Applebee's never has had a low-calorie item rank that high in sales for a full month in years past.
With obesity rates continuing to rise, some folks are thinking more about the calories and types of foods they eat. The Smart Meal program makes it easier for health conscious customers to make wise selection when ordering out. Many local restaurants have shown their concern for the health of our community by participating in the Smart Meal program. In addition to these first three Smart Meal restaurants, several other eating establishments in Wood County are making plans to participate in the program this year.
You can help increase the number of participants by asking your favorite restaurant to join the Smart Meal program. It's free for restaurants with funding made possible by the U.S. Department of Health and Human Services, Wisconsin Department of Health Services, and the Wood County Health Department. Restaurants who are interested in learning more should visit www.getactivewisconsin.org.
Renee Fox is a health educator for Communities Putting Prevention to Work, Aspirus.
We still have a time to enjoy our spring veggies! Although it has felt like the middle of the summer with this heat, early season food crops are still available. Rhubarb and Asparagus should both be looking good this week at the farmers market. Other ingredients from the recipes may be there too, like green onions or eggs. Explore a little while you're at the market, maybe try a vegetable or fruit that you haven't before, or try cooking a vegetable a new way! If you want to get excited about next weeks meals or snacks, ask vendors what will be coming next!
Try a recipe and let us know how it goes!
Preheat oven to 375 F
1 ½ cups flour
1 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon baking poweder
In separate bowl, mix wet ingredients well.
1 cup buttermilk, sour milk or plain yogurt
¾ cup brown sugar
½ cup oil
1 egg (beaten)
1 teaspoons vanilla
Stir in dry ingredients until just moistened.
Stir in Rhubarb filling.
1 ½ cups rhubarb
Grease muffin tin. Fill ¾ full with mix.
Combine and sprinkle on top of batter:
¼ cup sugar
1 tablespoon butter (melted)
1 teaspoon ground cinnamon
1 teaspoon flour
Bake in oven at 375 F about 20 minutes or until a toothpick inserts and comes out clean. Remove muffins from pan and allow to cool on a rack.
~You can add any kind of nut like in with the rhubarb filling for more great flavor!
Lemon Asparagus Pasta
Cook pasta in boiling water 4 minutes.
Add asparagus and cook 2 minutes longer or until tender. Drain.
8 oz. angel hair pasta
1 ½ cups asparagus (cut into 1 inch pieces)
While pasta cooks, melt butter in large frypan over medium heat.
Add green onions and lemon peel and sauté 1 minute.
Add lemon juice and cook until liquid is almost evaporated.
1 tablespoon butter
½ cup green onions (chopped)
1 ½ teaspoon lemon peel (grated)
3 tablespoons lemon juice
Beat together and add along with pasta and asparagus to pan with green onions.
¾ cup milk
Cook over low heat until milk mixture is slightly thick (about 4 minutes) *Do not boil*
Stir in following mix.
1 tablespoon fresh dill (chopped) /1 teaspoon dried
¼ teaspoon salt
1/8 teaspoon ground nutmeg
The coming week will see people on the streets, and they are trying to learn more about how Wood County lives. The Survey Health of Wisconsin (SHOW) is designed to measure the health of our communities. It was highlighted in an article Tuesday by Deb Cleworth posted in the Marshfield News Herald. http://www.marshfieldnewsherald.com/apps/pbcs.dll/article?AID=2011106070592
The people you may find knocking on your door will be asking questions about you and your area. Questions will be about both lifestyle and environmental factors that influence our health. Those who participate will receive a check within a month of participating, that’s just how important we think this is! Previous health surveys have told us about struggles with childhood obesity and the lack of fruits and vegetables in our diets.
We here at the Wood County Health Department are excited about the opportunity to gain more insight to our community and discover what ways we can become healthier and happier. Although our health often is up to the individual and their choices, we believe that our cities and towns can make it easier. It is time for our communities to focus on where our health begins in our schools, businesses, community events and food supplies. This survey will help us see what is needed and what resources in our communities could be better used. We believe that with the help of many, our communities CAN be healthy!
So please, if you hear a knock, answer the door and speak up!