A word from the Wellness Committee:

The holiday season is the time of year where healthy eating may be

placed on the shelf in the pantry behind that can of four year old beans.

Listed below are some healthy eating strategies to help you fend off the

holiday weight.

Strategy #1: Contribute a healthy dish to a gathering to ensure there is

something that you can indulge in.

Strategy #2: Don’t go hungry to the mall in order to stay away from the

food court.

Strategy #3: Before going out, have a healthy snack to curb your appetite.

This has been shown to prevent overeating later in the day.

Strategy #4: Stash healthy foods in your desk at work so you are not as

tempted by the treats piling up in the teacher’s lounge.

Strategy #5: Grab a smaller cake plate at a party instead of a bigger plate

to have control of portion size.

Strategy #6: When going out to eat, avoid ordering the before-the-meal

“extras” like appetizers and bread and butter because these are often

sources of extra fat, sodium and calories.

Strategy #7: At a restaurant, ask if smaller portions are available or ask

for a to-go box when you order and place half of the entrée in the box to

eat later.

“We Are Willmar” Staff Wellness 1,600 Minute Club Challenge is

coming in January!!!

Our 3rd annual ALL staff wellness challenge is right around the corner.

When is the challenge?

Monday, January 11th-Friday, March 18th

Great news!

- We will have a weekly drawing for prizes for all participants!

- There will be a grand prize drawing for the end of the challenge!

- EVERYONE who participates a mini-mum of 8 out of the 10 weeks of the challenge will receive a free “We are Willmar” t-shirt!

How do I sign up?

An email will come out after break from Abie Vick with a Google Form attachment for you to pledge your commitment to the challenge and to select your t-shirt size.

How do I track my minutes?

A weekly Google Form will be sent out for you to track your total minutes per week.

Any questions, contact Chelsea Brown: browncr@willmar.k12.mn.us

DECEMBER STAFF WELLN ESS NEWSLETTER

WILLMAR PUBLIC SCHOO LS

.

In this issue:

Healthy eating strategies

Annual Staff Wellness Challenge

Tips from our trainer

Community Ed update

Healthy Appetizer Class Recipes

Resources

Healthy Dining Finder.com

RealSimple.com

Annette Derouin, WPS Director

of Food and Nutrition Services

Pam Vruwink, Community Education and

Rec

Jessica Slavik, Willmar Senior High Athletic

Trainer

A word from our trainer

Every month, Jessica Slavik, our high

school athletic trainer has agreed to

provide tips for our staff for staying

healthy and active. Thank you Jessi-

ca!

Winter Activity Injury Prevention

More than 440,000 people were treated at hospitals, doctor’s offices, and emer-gency rooms for winter sports-related injuries in 2010 (US Consumer Product Safety Commission). 144,000 from skiing 148,000 from snow boarding 58,500 from ice skating 91,000 from sledding With winter activities, there are a wide range of injuries that may affect a person. Common injuries can include sprains, strains, dislocations, and fractures. Most often these injuries occur at the end of the outing, when the person is tired or exhausted from a long day outside and trying to do one more pass or run before the end of the day. Prevention of many of the injuries is easily attainable by prepa-ration and general aware-ness of your surroundings. There are many things that you can do to help prevent injury during your favorite winter activities:

Never go out alone or by yourself

Keep in shape and condi-tion muscles before par-ticipating

Warm up before activity; stretch, take a few “warm-up” laps/runs

Wear appropriate gear

Check equipment to ensure that it is working properly

Wear several layers of light, loose and water/wind-resistant clothing. Layers allow for removal of clothing while your body warms up.

Know and abide by all the rules

Take a lesson if you are unfamiliar with the sport/activity

Drink plenty of water before, during and after activities

Avoid participating while exhausted or in pain

Being outside during the win-ter will allow you to enjoy the sun and get physi-cal activity. Participating in activities during the winter can be very enjoyable, but they also come with se-vere risks. Being prepared and aware will allow one to be able to enjoy the outdoors and have fun while staying in shape.

Update from Community Ed:

The Winter program guide will be available the first week in January with the digital edition posted on WCER website.

Spotlighted classes/activities coming:

R.I.P.P.E.D. with Amy Erickson

28 Day Body Makeover with Mar-cus McCleery

The Weight Wait

Lap Swim at the HS and MS pools

Open Gym and Swim

Open Curling and Skating

Indoor Tennis and Pickleball

Crockpot Cooking

Healthy Appetizer Class: December 2015

Apple Salsa with Cinnamon Tortilla Chips 2 Granny Smith Apples, Chopped Fine 1 cup Strawberries, Chopped Fine 2 Kiwis, Peeled and Chopped ½ cup Orange Juice 2 Tbsp. Brown Sugar 2 Tbsp. Apple Jelly, Melted 1 ½ tsp. Grated Orange Peel Chips: 8 – 10” Whole Grain Tortillas ½ cup Sugar 2 tsp. Cinnamon Vegetable Spray

Preheat oven to 400 degree F. Spray tortillas with vegetable spray. Mix together the cinnamon and sugar. Sprinkle cinnamon-sugar mixture on tortillas. Place on ungreased cookie sheet and cut into wedges before baking. Bake for 6 minutes, but watch carefully as they brown quickly. Combine all ingredients for the Apple Salsa as listed. Yield: 4 cup (About 15 Servings)

Nutritional Information: 185 Calories Per Serving, 135 mg. Sodium, 31% Total Fat, 6% Saturated Fat, 0 gm Trans Fat

Baked Pork Spring Rolls ½ Pound Ground Pork 1 cup Cabbage, Finely Chopped ¼ cup Carrots, Chopped 2 Green Onions, Thinly Sliced 2 Tablespoons Chopped Fresh Cilantro ½ tsp. Sesame Oil ½ Tablespoon Soy Sauce 2 tsp. Grated Fresh Ginger Root 1 ½ tsp. Minced Garlic ½ tsp. Chile Sauce 1 Tbsp. Cornstarch 1 Tbsp. Water 12 Spring Roll Wrappers 2 tsp. Canola Oil

Preheat oven to 425 degree F. Place pork in a medium saucepan. Cook over medium high heat until evenly brown. Remove from

heat and drain. Chop vegetables as listed. In a medium bowl, mix together the pork, cabbage, carrot, green onions, cilantro, sesame oil, soy

sauce, ginger, minced garlic and chile sauce. Mix cornstarch and water in a small bowl. Place approximately 2 tablespoons of the pork mixture in the center of the spring roll wrapper. Roll

wrapper around the mixture, folding edges inward to close. Moisten fingers in the cornstarch and water mixture, and brush wrapper seams to seal.

Arrange spring rolls in a single layer on a medium baking sheet. Brush with vegetable oil. Bake in the preheated oven for 10 minutes, turn spring rolls over. Bake another 10 minutes until the rolls are lightly brown.

Nutritional Information: 200 Calories Per 1 Roll, 204 mg. Sodium, 35% Total Fat, 9% Saturated Fat, 0 gm Trans Fat

Baked Crunchy Chicken Tenders 3 – 4 oz. Chicken Breasts, Cut in 3/4” Strips or 12 – 2 oz. Chicken Strips 1 Egg, Lightly Beaten 1 Tbsp. Honey 1 tsp. Dry Mustard 1 Cup Cornflakes Crumbs, Finely Crushed Dash of Black Pepper

Preheat oven to 450 degree F. Cut chicken into 3/4“ strips, as needed. In a shallow bowl, combine the egg, honey and dry mustard. Crush the Cornflakes and place in a shallow bowl. Add the dash of pepper. Dip the chicken strips into the egg mixture, then roll them in the crumb mixture to coat evenly. Arrange chicken strips on a baking sheet sprayed with vegetable spray. Lightly spray chicken strips with vegetable spray. Bake for 12-15 minutes, or until chicken is fully cooked.

Nutritional Information: 144 Calories Per 2 oz. Serving, 125 mg. Sodium, 18% Total Fat, 6% Saturated Fat, 0 gm Trans Fat

Baked Italian Chicken Tenders 2 – 4 oz. Chicken Breasts, Cut in 3/4” Strips 1 Egg, Lightly Beaten 2 Cups Bread Crumbs, Unseasoned 1 tsp. Garlic Powder ¼ tsp. Black Pepper ¼ tsp. Italian Seasoning

Preheat oven to 450 degree F. Cut chicken into 3/4“ strips, as needed. In a shallow bowl, lightly beat the egg. In a second shallow bowl, combine the bread crumbs and seasoning well. Dip the chicken strips into the egg mixture, then roll them in the crumb mixture to coat evenly. Arrange chicken strips on a baking sheet sprayed with vegetable spray. Lightly spray with vegetable spray on the chicken strips. Bake for 10-12 minutes, or until chicken is fully cooked.

Nutritional Information: 152 Calories Per 2 oz. Serving, 216 mg. Sodium, 18% Total Fat, 5% Saturated Fat, 0 gm Trans Fat

Colby-Pepper Jack Cheese Dip 1 – 8 oz. Package Low Fat Cream Cheese, Softened 2/3 cup Daisy Light Sour Cream 1/3 cup Plain, Low Fat Yogurt 1 Tbsp. Finely Chopped Canned Chipotle Pepper in Adobo Sauce 2 tsp. Chili Powder 2 cups Chopped Cooked Chicken 2 Cups (8 oz.) Low Fat Shredded Colby-Jack Cheese Blend 1 – 4 oz. Can Chopped Green Chiles 4 Green Onion, Thinly Sliced 2 Jalapeno Peppers, Seeded and Finely Chopped 2 Tbsp. Fresh Cilantro, Chopped

Preheat oven to 350 degree F. Cut chicken into cubes, and brown until no longer pink in center. Chop all the vegetables. Stir together the all ingredients (holding back ½ cup Colby-Jack Cheese). Spoon cheese mixture into a lightly greased 8 inch baking dish. Sprinkle ½ cup cheese on top. Bake for 30 minutes, or until bubbly. Garnish with Fresh Cilantro Sprig, if desired.

Nutritional Information: 123 Calories Per 2 oz. Serving, 170 mg. Sodium, 38% Total Fat, 15% Saturated Fat, 0 gm Trans Fat

Crab Stuffed Mushroom Caps 1 Pound Fresh Mushrooms (about 15) ¼ cup Celery, Finely Chopped 2 Tbsp. Onion, Finely Chopped 2 Tbsp. Red Bell Pepper, Finely Chopped 4 ounces of Mock Crabmeat 2 cups Oyster Crackers, Crushed ½ cup Cheddar Cheese, Shredded ¼ tsp. Garlic Powder ½ tsp. Old Bay Seasoning ¼ tsp. Black Pepper, Ground 1 Egg ½ cup Water About 15 – 1”x1” Thinly Sliced Sharp Cheddar Cheese Pieces

Preheat oven to 400 degree F. Wash mushrooms and remove stems. Set caps aside, and chop the stems. Chop all the other vegetables. Sauté chopped mushroom stems, celery, onion, and pepper in a sauce pan sprayed with vegetable spray

for 2 minutes. Transfer to a plate and cool in refrigerator. Combine sautéed vegetables and all other ingredients (except cheese slices) and mix well. Spoon about 1 tsp. stuffing into each mushroom cap. Cover with a piece of sliced cheese. If there is leftover crab stuffing, please in a separate dish and bake to

serve with whole grain crackers. Bake uncovered for 12-15 minutes until cheese is lightly brown.

Nutritional Information: 96 Calories Per Each, 237 mg. Sodium, 39% Total Fat, 10% Saturated Fat, 0 gm Trans Fat

Quinoa Pizza Bites 2 cups Quinoa, Cooked 2 Large Eggs 1 cup Onion, Chopped 1 cup Mozzarella Cheese, Shredded 2 tsp. Garlic, Minced ½ cup Fresh Basil, Chopped 1 Cup Chopped Turkey Pepperoni Slices 1 tsp. Paprika 1 tsp. Oregano Pizza Sauce, For Dipping

Preheat oven to 350 degree F. Cook the quinoa according to package directions. Chop the onion, basil and pepperoni. Mix together all ingredients, except pizza sauce, in a medium mixing bowl. Distribute mixture into a greased mini muffin tin, filling each cup to the top (1 healing Tbsp. each), and

press down gently to compact. Use the Pizza Sauce for Dipping. Bake for 15-20 minutes. Yield: About 40 Bites

Nutritional Information: 67 Calories Per Bite, 137 mg. Sodium, 37% Total Fat, 10% Saturated Fat, 0 gm Trans Fat