Health and Wellness Newsletter

  • Fall, 2017 Newsletter

    Diet verse Healthy Eating Plan: You Take Your Pick!

    A diet is defined in the dictionary as a special course of food to which one restricts oneself, either to lose weight or for medical reasons. According to the government, the dietary guidelines for healthy eating is described as eating fruits, vegetables, whole grains, low-fat or fat free dairy products, lean meats, poultry, fish, beans, eggs and nuts. Avoiding or lowering products with saturated fats, trans fats, salt, cholesterol, added sugars, and staying within your caloric needs. (“Health Weight.”2016)

    Some popular diets include Weight Watchers, Atkins, Slim Fast and Jenny Craig. These diets typically consist of tracking points, buying and eating certain foods, or meal replacement shakes. These “diets” are used to lose weight quickly and for a short amount of time, it’s not a lifestyle change. Healthy eating is for a long term, healthy lifestyle. A certain diet program might work for you, but remember your health is more than a quick fix, it’s a lifestyle change. If you have tried different diets for a long time, maybe it’s time to start healthy eating instead. You can have a lot more variety, and not so many rules. For more ideas and information go to the CDC Healthy Eating page.

    Example of a Day in a Diet verse Health Eating Plan.

    Diet Plan
    Meal Replacement Shake
    Meal Replacement Shake
    Apple and Almonds
    Grilled chicken, steamed vegetables and brown rice.
    Health Eating Plan
    Whole grain oatmeal, with almonds, dried fruit, and a little bit of honey drizzled on top.
    Strawberry, apple, grilled chicken salad with feta cheese and quinoa.
    Apple with almond butter.
    Grilled chicken tacos with whole wheat tortillas, side salad (corn, black beans, tomatoes, avocado).


    “Healthy Weight.” Centers for Disease Control and Prevention, Centers for Disease Control and Prevention, 8 Sept. 2016.

    Get Outside and Get Moving Workout

    Working out outside not only helps you get your daily vitamin D, but can also boosts your mood. Try the following exercises outside with a bench to mix up your workout.

    Tackle Tailgates the Healthy Way

    1. Switch white buns for whole wheat buns.
    2. Use leaner meat for your protein. Try lean hamburger, turkey, or chicken. You can even try veggie burgers.
    3. Grill wings, instead of frying them.
    4. Switch up your side salads.
      • Use non-fat Greek yogurt instead of mayonnaise in potato, or macaroni salad.
      • Make your coleslaw dressing with a healthier alternative such as non-fat Greek yogurt.
      • Try healthy salad dressings. One of my favorite is Bolthouse Ranch Dressing found at Hy-Vee.
    5. Choose fruit over sugar-filled desserts.
    6. Try drinking water, or low-sugar and low-calorie drink options. If you are 21 years old or older, keep your alcohol intake to a moderate amount (one or two drinks), and choose lower calorie options.
    7. When at a tailgate event choose your favorite food. Don’t fill your plate full of unhealthy foods. Decide what your favorite treat is, and indulge in that while keeping the rest of your plate healthy.
    8. Get active with outdoor games at tailgates.
    9. Have fun, and enjoy the social interactions, and the game during tailgates more than the food.

    Healthy Pumpkin Spice Latte

    Cut the calories and fat with this healthy pumpkin spice latte.


    1. 1/2 cup unsweetened vanilla almond milk
    2. 3 tablespoons pumpkin puree
    3. 1 teaspoon pumpkin pie spice
    4. 1/2 teaspoon vanilla
    5. 2-3 drops of liquid stevia (or sweetener of choice)
    6. 8 ounces brewed coffee (or 1-2 shots of espresso)
    7. Sprinkle of cinnamon


    1. In a cup or saucepan, mix together almond milk and pumpkin. Cook on medium heat on the stovetop or microwave for 30-45 seconds.
    2. Remove from heat, stir in vanilla, spices, and sweetener, place in a cup and use a frother to foam the milk. You can also use a blender — just process for 30 seconds or until foamy.
    3. Pour coffee into a large mug; add the foamy milk mixture on top. Sprinkle with cinnamon.