MAPSD MAPSD

Wellness InfogramWellness Infogram

Breakfast Tips 1

The

Importance of

Breakfast

2

June Recipe 3

Wellness

Reminders 3

Upcoming

Wellness

Events

4

Wellness

Team Contact

Info

5

Inside this

i ssue:

J u n e 2 0 1 7

By eating a healthy breakfast, you’ll give your metabolism a jumpstart and be in better control of your cravings. Studies repeatedly show daily breakfast consumption is associated with maintaining a healthy weight. Be careful, breakfast menus can be loaded with high-saturated fat

items (like bacon and sausage) and baked goods that are high in trans fats. Instead, look for choices that include fresh fruit and whole grains.

Tips: Start your meal with a glass of fruit juice. Order whole-grain instead of white toast. Instead of butter, spread

your toast with low-fat cottage cheese and a little jam. Ask for low-fat cream cheese with your bagel. Look for whole-grain cereals with fat-free milk (but watch out for

high-fat granolas). Enjoy fat-free or low-fat yogurt with fruit — either in a bowl or as a

smoothie! Hot cereals such as oatmeal, grits, cream of wheat or cream of rice

with a little honey can warm you up on a cool morning.

P a g e 2

Breakfast: Is It the Most Important Meal?

Breakfast kick-starts your metabolism, helping you burn calories throughout the day. It also gives you the energy you need to get things done and helps you focus at work or at school. Those are just a few reasons why it’s the most important meal of the day.

Many studies have linked eating breakfast to good health, including better memory and concentration, lower levels of “bad” LDL cholesterol, and lower chances of getting diabetes, heart disease, and being overweight. It’s hard to know, though, if breakfast causes these healthy habits or if people who eat it have healthier lifestyles.

But this much is clear: Skipping the morning meal can throw off your body’s rhythm of fasting and eating. When you wake up, the blood sugar your body needs to make your muscles and brain work their best is usually low. Breakfast helps replenish it. If your body doesn’t get that fuel from food, you may feel zapped of energy -- and you'll be more likely to overeat later in the day.

Breakfast also gives you a chance to get in some vitamins and nutrients from healthy foods like dairy, grains, and fruits. If you don’t eat it, you aren’t likely to get all of the nutrients your body needs. Many people skip the a.m. meal because they’re rushing to get out the door. That’s a mistake. You need food in your system long before lunchtime. If you don’t eat first thing, you may get so hungry later on that you snack on high-fat, high sugar foods.

Breakfast and Your Weight Can a morning meal be good for your waistline? Some studies say yes. Researchers have found that, on average, people who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.

But it doesn’t guarantee you’ll fit into those skinny jeans. A recent study compared weight loss among people who ate breakfast with those with didn’t. The meal didn’t make any difference. If you’re dieting, don’t think cutting calories by skipping the meal will help. Studies show that most people who lose weight and keep the weight off eat breakfast every day. On the other hand, you need to pay attention to what, when, and how much you eat. One study showed that people who had large breakfasts ate more during the day.

Why Kids Need Breakfast Sometimes children don’t feel like eating in the morning, but it’s important that they do. Their growing bodies need the nutrients and fuel. Kids who don’t eat in the a.m. have a harder time focusing, and they become more tired in school. They may also be cranky or restless. And it isn’t just their moods that can suffer. Their school work can, too. One study showed that kids who ate breakfast had higher test scores than those who didn’t. Most children don’t get all the vitamins and minerals they need from just lunch and dinner.

Kids who skip breakfast are more likely to eat junk food during the day and be overweight. One study showed that teenagers who ate breakfast every day had a lower body mass index (BMI) -- a measure of body fat based on height and weight -- than teens who never ate the meal or who sometimes did. If your youngster doesn’t want to eat in the morning at home, pack something he can have on the way to school or between classes. Opt for fruit, nuts, or half a peanut butter and banana sandwich.

A Doughnut Won’t Do You don’t need to eat a big meal for breakfast, but it’s a good idea to have something small within an hour of waking up. Even last night’s leftovers zapped in the microwave will do. Resist that pastry or doughnut, though. Your best bet is a mix of foods that have carbohydrates, protein, healthy fats, and fiber. Carbs will give you energy right away, and the protein will give you it later on. Fiber keeps you feeling full.

Try a whole-grain cereal, low-fat milk and fruit, or a breakfast smoothie made from low-fat yogurt, fruit, and a teaspoon of bran. Nuts or whole-grain granola bars are also easy options.

Hot Spinach and Artichoke Dip

P a g e 3

Berry Oat Breakfast Smoothie

Health Coaching – Due June 30, 2017!!!

Completion of one Health Coaching session is required for the 2016-17

wellness year and can be completed immediately following online Health Risk

Assessment completion.

Please sign up for your health coaching session using the following

link: https://docs.google.com/spreadsheets/d/1Zp6bdiX3d-ziBScDq-

QcXIX8kgy_fcbO-ldyLoaf0jA/edit?usp=sharing

More appointments will be made as we progress throughout the year!

Wellness Reminders

Ingredients:

1 ½ cups frozen mixed berries 1 cup reduced-fat or skim milk 3/4 cup low-fat vanilla yogurt 1/4 cup quick cooking oats

Directions:

Place all ingredients in blender. Cover and blend until smooth. Add additional milk, if needed, to achieve desired consistency. Transfer to thermos or cup. Shake or stir well before serving.

Upcoming Wellness Events

May Challenge: Eat Breakfast Every Day, Stretch of the Month, 5210 Challenge Throughout Month: Health Coaching, Onsite Hours, Bike WI Challenge

June 12 – Mommy & Me 3:00 PM - 4:00 PM Community Room Moms and their babies (ages two weeks to one year) are invited to join the fun, fellowship, support, and encouragement of other new moms as part of this support group. Older siblings are welcome to attend with mom and baby. Some sessions will include lactation services and special speakers. A scale will be available to weigh your baby. Group meets the 2nd and 4th Monday of every month. No registration is required. Questions? Contact the Aspirus Birthing Center - Medford at 715-748-8156. June 12 – Basic CPR & First Aid 6:00—10:00 PM; Aspirus Community Room; Call 715-748-8762 to register. June 19 – Medication Mondays 30-minute appointments available from 4:00 PM - 6:00 PM. Aspirus Pharmacy-Medford (139 South Gibson St.) Questions about your medications? Do you... * Have trouble organizing and understanding your medications? *Get your medications by mail order or from more than one pharmacy? * Take more than 4 medications or have multiple health conditions? * Want to lower your medication costs? Call 1.800.847.4707 to set up a free appointment to review your medications one-on -one with an Aspirus Pharmacy-Medford pharmacist. You should bring all of your prescription medications, herbal supplements, and over-the-counter medicines with you to the appointment. June 22 – Top 7 Most Hidden Diseases in Women – Aspiring Women Event 5:00—7:00PM; Medford Senior High School Red/White Theater Many times, women unknowingly put their health at risk by ignoring certain telltale symptoms of disease. Aspirus Physician Assistant Rachel Dixon will share the 7 most common ‘hidden’ diseases secretly attacking women’s health today. Ladies will also sample delicious appetizers and take home an Aspiring Women gift. Admission is FREE, but advance registration is required by June 15.

Please call 1-800-847-4707.

June 26 – Mommy & Me 5:00 PM - 6:00 PM Community Room Moms and their babies (ages two weeks to one year) are invited to join the fun, fellowship, support, and encouragement of other new moms as part of this support group. Older siblings are welcome to attend with mom and baby. Some sessions will include lactation services and special speakers. A scale will be available to weigh your baby. Group meets the 2nd and 4th Monday of every month. No registration is required. Questions? Contact the Aspirus Birthing Center - Medford at 715-748-8156. June 27 – Community Memory Café 9:30 AM - 11:00 AM Taylor County Multipurpose Room. A Memory Cafe is a social gathering place for persons with memory loss, mild cognitive impairment, early Alzheimer’s, or other dementia and their family and friends. Please join us and share your stories and socialize with others who are living a similar journey with dementia. For more information, contact: Sherry Meyer, Aspirus Senior Care Services, at 715-748-8875 or Petti Mannel, Our House Senior Living, at 715-748-2901. June 27 – Honoring Choices 12:00 PM - 3:00 PM Aspirus Medford Welcome Center Schedule a 45-minute appointment with a trained representative who will assist you to assess your health care values and goals, consider possible future choices, and make a written plan – an “Advance Directive.” An Advance Directive is a document that enables you to appoint someone to make your health care decisions in the event that you become unable to make decisions for yourself. Call Sherry Meyer at 715-748-8875 to register. July 5 – Blood Drive 1:30 PM - 5:30 PM Medford Fire Hall Call 715-748-8762 to register.

Ongoing: Weight Watchers at Work Weekly Meetings: Tuesdays—6:45 am; Aspirus Medford Hospital; Paid Enrollment Required; Call Lisa

Blink at 920-819-5830 for details and registration information.

Amanda Lange,

Wellness Coordinator

Aspirus Medford Hospital & Clinics

135 S Gibson Street

Medford, WI 54451

P: 715-748-8128

F: 715-748-8763

E: wellness@medford.k12.wi.us

Thoughts? We want to

hear from you! Personal and Organizational wellness is an ongoing

effort. If you have any thoughts about how your

MAPSD Wellness Program can better support you,

please share them with the Wellness Coordinator or

your building representative. We welcome any ideas

for program design, events, guest speakers, etc.

Know someone who has realized a personal

success story? Please nominate them to be

recognized in an upcoming Infogram! (Permission

will be obtained from the nominated individual before

the story is published.)

Medford Area Public School District Wellness Team

Building Representatives

MASH: Jill Fortin SES: Carol Couillard

MAMS: Carrie Frahm District Office: Nikki Clements

MAES: Ashley Jochimsen—McCarron District Wide: Jill Koenig

TCEB: Sandy Pope

Aspirus—Medford

Amanda Lange, Wellness Coordinator; Anne Wolf, Health Coach,

Laura Lord, Health Coach

Spectrum

Clark Theilig; Cory Toth

For more information on anything included in the infogram, including upcoming wellness

events, please contact the Wellness Coordinator.