MAPSD MAPSD

Wellness InfogramWellness Infogram

Menu Planning:

Eat Healtheir &

Spend Less

1

All Stressed Up

and Nowhere to

Go

2

March Recipe 3

Wellness

Reminders 3

Upcoming

Wellness

Events

4

Wellness

Team Contact

Info

5

Inside this

i ssue:

M A R C H 2 0 1 8

When the clock approaches 5:00 p.m., do you start worrying about what to have for dinner? Are you tired of using fast food as the answer? If so, try this old-school trick that's back in fashion — menu planning. Menu planning is a great way to make sure you're eating a balanced diet and meeting your nutritional needs. And, as every frugal cook knows, menu planning can save you time and money.

Benefits of menu planning You can have a big impact on your health — and your budget — just by eating at home more often. With menu planning you know what your meals will look like and what you need to buy. That makes grocery shopping more efficient and cuts down on unplanned trips to buy one or two items. And with a grocery list in hand — a byproduct of good menu planning — it's easier to resist impulse purchases.

Menu-planning basics Menu planning doesn't have to be complicated. To get started, jot down some of your favorite meals. Cooking for a family? Ask them to suggest menu ideas, too. For more inspiration, flip through cookbooks or check out recipe websites. You can even find sample menus and menu-planning apps online. Plan a week of meals at a time. Be sure to include side dishes as well as entrees and some healthy desserts, too. When you have your menu plan filled in, create a shopping list of the ingredients you'll need. Some things to consider as you contemplate menu options:

Look for sales. What's on sale this week at the supermarket?

Shop your pantry. That can of beans in the back of the cabinet could be the starting point for any number of

healthy meals.

Think seasonal. What fresh produce is available this time of year? Is it salad season or soup weather?

Mix things up. Keep the menu interesting by planning some meatless meals or substituting a breakfast for a

dinner. Alternate new recipes and old favorites.

Picture the plate. As you plan each meal, keep in mind that vegetables and fruits should cover half your plate, lean protein should cover a quarter, and the rest of your plate should be grains, preferably whole grains.

Get into the menu-planning routine Like any new habit, menu planning gets easier with practice. Over time, you'll figure out ways to make the process work for you. In the meantime, here are some tips and tricks from seasoned menu planners:

Try a theme or two. Don't start from scratch every week. For example, designate Mondays as pasta nights and

Thursdays as chicken nights. Plan to try new recipes on these nights to mix things up a bit.

Plan for and polish off leftovers. Have extra pasta on Monday? That can be reheated for lunch on Tuesday.

Leftover chicken on Thursday? Use it to top a salad, fill a sandwich or add to a soup on the weekend.

Recycle your menus. Don't throw away your menu plan at the end of the week. Instead, hold on to it and reuse it

later.

Be flexible. Your menu isn't written in stone. Feel free to swap things around. Or designate one night as "cook's choice" and use that night to clear out the refrigerator by making a casserole, stir-fry or other mix-and-match meal.

Bask in the glory

Take a moment to feel good knowing that menu planning is making it easier for you to eat a healthy diet. And give yourself an extra pat on the back for saving money while you're at it!

Source: www.mayoclinic.org

Menu Planning: Eat Healthier & Spend Less

P a g e 2

ALL STRESSED UP AND NOWHERE TO GO

Hot Spinach and Artichoke Dip

P a g e 3

Hasselback Sweet Potatoes

Health Coaching – Sessions are Now Available!!

Completion of one Health Coaching session is required for the 2017-18 wellness year

and can be completed immediately following online Health Risk Assessment

completion.

Onsite Health Coaching: Please sign up for your onsite health coaching session using

the wellness portal under the “Activities” tab.

Telephonic Health Coaching: Please contact: 844-309-1269 to schedule.

As a reminder, please reserve telephonic sessions for spouses and employees

who are not as able to complete their sessions onsite.

More appointments will be made as the year progresses.

Wellness Reminders

DIRECTIONS: 1. Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil. 2. Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through. 3. Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the

potatoes all over with the mixture, getting in between the slices. 4. Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50

minutes to 1 hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another.

5. Meanwhile, stir the yogurt and scallions with a pinch salt and a pinch pepper. Serve the sauce with the potatoes.

Per serving: Calories: 150; Total Fat 4 grams; Saturated Fat: 2 grams; Protein: 4 grams; Total carbohydrates: 24 grams; Sugar: 8 grams; Fiber: 4 grams; Cholesterol: 10 milligrams; Sodium: 260 milligrams

Ingredients: 4 medium sweet potatoes

1 Tbsp butter, unsalted

1 tsp olive oil

1tsp chopped fresh thyme leaves

1 garlic clove, grated

1/3 cup non-fat Greek-style yogurt

1 scallion, white and green parts chopped

Kosher salt and freshly ground black pepper

Upcoming Wellness Events March Challenge: Keep a Food Diary, Stretch of the Month

Throughout Month: Health Coaching, Meal Planning & Instant Pot Basics Lunch and Learn

March 3: Taylor County Cultural Fair: 10:00 AM—3:00 PM Medford Area Senior High School—FREE EVENT

March 3: United Way Casino Night: 5:30 PM The Veranda; Come dressed in your 1920’s Best!

March 7: Blood Drive: 1:30—5:30 PM Medford Area Fire Department Fire Hall; Call 715-748-8762 to register.

March 10: Dr. Seuss’s Birthday Celebration: 10:30 AM; Medford Public Library

March12: 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.

March 13: An Evening on Reading: 5-8 PM Medford Area Elementary School; Call 715-748-2316 ext. 324 to register.

March 13: Obtaining Medicare Coverage Informational Session

10:00 AM—11:00 AM or 5:30 PM—6:30 PM; Hedlund Agency, Refreshments will be served

March14: Meal Planning & Instant Pot Basics

4:00PM Medford School District Office: Menu planning basics and tips, instant pot basics, and healthy recipe sharing!

Please register here: https://goo.gl/forms/VRoePiTUdYqshx1K2

March 14: Stepping On

9:00 AM—11:00 AM Aspirus Therapy & Fitness—Medford; Worried about falling? Take part in the Stepping On

Workshop! Free 7-week workshop. Wednesdays, March 14 - April 25. Stepping On can help you avoid a dangerous and

costly fall so you can keep doing the things your love to do. In just seven weeks, you'll learn: To identify and remove or

avoid fall hazards in your home and outside; How vision, hearing, medication, and footwear affect your risk of falling;

Strength and balance exercises you can adapt to your individual level; To get back on your feet the right way if you do

fall. To register or for more information, contact Candy Lindow at 715-748-8112 extension 18305.

March 17: Health & Safety Fair: 10:00 AM—4:00 PM Medford Area Elementary School—FREE EVENT

March 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.

March 20: An Evening of Illusions

7:00 PM Medford Area Middle School; Tickets available from Medford Kiwanis, Medford All-Sports Booster Club

members and at K99/WIGM Radio, The Star News, Medford and Tribe Phonograph, Abbotsford

March 24: Easter Egg Hunt and Easter Bunny Visit: 10:30 AM; Medford Public Library

March 26: Mommy & Me

5:00 PM - 6:00 PM 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.

March 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.

March 27: Honoring Choices - Advance Care Planning

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.

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.

Thursdays—6:50am; Medford Senior High School Library; Everyone is welcome,

you don’t have to be a staff member!

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: Sam Eckert SES: Carol Couillard

MAMS: Carrie Frahm District Office: Anne Fleegel

MAES: Janelle Karsten District Wide: Mindy Schwarz

TCEB: Sandy Pope

Aspirus—Medford

Amanda Lange, Wellness Coordinator

Spectrum

Cory Toth

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

events, please contact the Wellness Coordinator.