Words from Wellness | November

Virtual Cooking Class 11.17.22 @ 5:30 pm

Grab your aprons and join the Wellness Committee on Thursday, November 17th for an evening of cooking, learning, and fun. We’ll be hosting a virtual cooking class, taught by Heather Carey of Green Palette Kitchen . Heather is a clinical nutritionist, whole foods chef and speaker. She’ll instruct us through two recipes (listed below) and will answer any questions we have. This class is meant for all skill levels, and we hope you’ll invite your spouses, partners and kids to join you! The class will begin at 5:30 pm and lasts 90 minutes. Please note that a shopping list for ingredients will be provided beforehand, as well as an equipment list. Heather will be sharing modifications to the recipes for vegan and vegetarian options, as well as food allergies. /// MENU /// Roasted Salmon with Creamy Mustard Dill Sauce Wild and Brown Rice Pilaf with Swiss Chard and Roasted Butternut Squash Pistachio and Herb Crusted Chicken Kale Quinoa Fall Salad with Lemon Dijon Dressing

Six rituals for the mind and body are rewarding enough to repeat throughout the year

Mind: Give thanks Gratitude is good for you. Research shows it can lower blood pressure, decrease depression and improve quality of life. Serve up strong relationships Social isolation has recently been cited as possibly being more harmful to health than smoking or obesity. Despite the headaches of travel and stress that family dynamics can bring, Thanksgiving helps build community by encouraging shared experiences with family and friends, or even welcoming strangers. Extend a helping hand Many homeless shelters and retirement communities are inundated with individuals who sign up to serve meals on Thanksgiving. And like gratitude, research shows that helping others can bring health benefits to the giver. Body: Make lunch your largest meal Research Increasingly shows that it is not just what we eat, but when we eat that matters. Many families eat their Thanksgiving meal in the afternoon, not in the evening, and that is a step in the right direction for all days, said dietitian Kreutzer, director of the Master of Science in

Nutrition, Healthspan, and Longevity program at the USC Leonard Davis School. “Our bodies are more efficient at burning calories during the day when we are active versus storing excess calories as fat at night while we sleep. Front-loading calories gives you time to digest all those calories well before bedtime, which can have benefits for weight loss and overall health, including controlling weight and managing and preventing diabetes and obesity.” Move after meals From local Turkey trots to family flag football games, Thanksgiving offers annual opportunities to exercise. Along with maintaining a healthy diet, moderate daily activity is a proven intervention that can reduce risk for a variety of diseases, including heart disease, cancer, diabetes and Alzheimer’s. Leave some leftovers Some people actually prefer Friday’s turkey sandwich to Thursday’s main meal. Whatever your choice, it’s important to spread the bounty. Practicing portion control at every meal helps ensure we don’t eat too much in one sitting. Source: https://news.usc.edu/131467/thanksgiving-traditions-that- can-boost-health-and-wellness/

Please RSVP here by Friday, November 4th.

-- Daylight Saving is on Sunday, November 6 --

“Falling” back one hour can be hard on some of us but change teaches us resilience! Here are a few tips to help you with the transition:  Start preparing a few days early.

 Stick to your schedule.  Don’t take long naps.  Limit your screen time  Avoid caffeine before bed.

A WELLNESS TAKE ON PUMPKIN CHEESECAKE

Just a reminder.... The Wellness & Healthcare Committees are still offering $50 AmEx gift card reimbursement for all employee-owners who register for a competitive and/or charity fitness event taking place from 9/1/22 - 12/31/22. This could be a 5K race, bike race, charity walk, strength competition, etc. Send your proof of registration to Shannon Powers with the subject line “Wellness Event Reimbursement”. Please reach out to Shannon Powers or Jessica Fasi with any questions.

Ingredients » 5 ounces cottage cheese » 2 ounces egg whites » 4 ounces pumpkin puree » Cinnamon » 3 pkg or 15 drops stevia » 4oz sliced apple

Instructions Mix cottage cheese, egg whites, puree and 2 packs of stevia in a blender. Pour into a 2 cup bowl and bake for approximately 45 minutes. In a small pot combine apples slices with remaining stevia, cinnamon and a splash of water. Cook until soft. Once cheesecake is cooled top with apples and refrigerate for one hour.