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Cheryl Hanley

Wellness Champion 


cheryl.hanley@bmuschool.org

 

Tracy Emerson

​​Wellness Leader


tracy.emerson@bmuschool.org

 
          


      Shelby Knudson

​​PATH Adventure Coordinator

shelby.knudson@bmuschool.org


 Events
  • Workout dvds/videos to sign out.(room 1106)
  • We will be attending a wellness training this month and come back with fresh ideas!
  News:  
 
  • Medication Therapy Management will be available this year. See one of your wellness leaders for more information!
  • We have a new bulletin board in the staff room complete with a new recipe section and suggestion box.


We were asked by BCBSVT and VEHI to take part in a new 'healthy supervisory union' initiative. We will be meeting with a member from Blue Cross and VEHI three times throughout the school year to address staff wellness needs based off of our Blue Cross claims data and the Healthy Life Survey.

Below are our goals and some things we have started to target them.
1) increase physical activity in school employees during the week.
     - we are offering a number of worksite activities throughout the week (bootcamp, country heat, workout
        videos, etc)  
     -the PATH adventure has drawn to an end.

2) increase the number of employees earning incentive points.
     -we are promoting the "Keeping Fit" tool at physical activity events and including it on promotional materials.


3)reduce the number of musculoskeletal disorders among employees.
   -We have had an ergonomic assessment that gave recommendations for workspaces. We are in the process 
    of prioritizing, purchasing and putting them in place.
  - In January, we had a "Mobility in a Bag" workshop. The resources are on site see us for more information.


4) reduce the number of digestive disorders among employees.
    -We have created "Wellness Wednesdays" where we offer a healthy snack and provide a nutritional
      information poster.
    - We were able to install a new fountain with water bottle filler station to increase hydration.

Wellness Wednesday Snacks
6/7/17 Todays snack is Cheese (cheddar or colby jack) and tomato asparagus salad (a la Dawn L) Recipe is: asparagus, cherry tomatoes, scallions, garlic, olive oil!!
 
Health benefits below!
 
 
Cheese-
1) good for teeth and bones
2) cancer prevention
3)good for muscles
4)has vitamin B which helps with blood pressure
5)vitamin b is also helpful for skin
6) helps your immune system
7)contains tryptophan, an amino acid that reduces stress and helps to induce sleep
 
 
Tomatoes

1) Cancer

excellent source of vitamin C and other antioxidants, tomatoes can help combat the formation of free radicals known to cause cancer.

2) Prostate Cancer

Lycopene has been linked with prostate cancer prevention in several studies. According to John Erdman, Ph.D., Professor Emeritus of the department of food science and human nutrition at the University of Illinois, "There's very good, strong, epidemiological support for increased consumption of tomato products and lower incidence of prostate cancer."

Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study conducted by the Harvard School of Public Health's Department of Nutrition.

3) Colorectal Cancer

Beta-carotene consumption has been shown to have an inverse association with the development of colon cancer in the Japanese population. High fiber intakes from fruits and vegetables are associated with a lowered risk of colorectal cancer.

According to the American Cancer Society, some studies have shown that people who have diets rich in tomatoes may have a lower risk of certain types of cancer, especially cancers of the prostate, lung, and stomach. Further human-based research is needed to find out what role lycopene might play in the prevention or treatment of cancer.

4) Blood pressure

Maintaining a low sodium intake helps to keep blood pressure healthy; however, increasing potassium intake may be just as important because of its vasodilation effects. According to the National Health and Nutrition Examination Survey, fewer than 2 percent of U.S. adults meet the daily 4700 mg recommendation.

Also of note, a high potassium intake is associated with a 20 percent decreased risk of dying from all causes.3

5) Heart health

The fiber, potassium, vitamin C and choline content in tomatoes all support heart health. An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that the average person can make to reduce their risk of cardiovascular disease, according to Mark Houston, M.D., M.S., an associate clinical professor of medicine at Vanderbilt Medical School and director of the Hypertension Institute at St. Thomas Hospital in Tennessee. Tomatoes also contain folic acid, which helps to keep homocysteine levels in check, thereby reducing a risk factor for heart disease.

In one study, those who consumed 4069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day).

High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

6) Diabetes

Studies have shown that people with type 1 diabetes who consume high-fiber diets have lower blood glucose levels, while people with type 2 diabetes may have improved blood sugar, lipids and insulin levels. One cup of cherry tomatoes provides about 2 grams of fiber.

The Dietary Guidelines for Americans recommends 21-25 g of fiber per day for women and 30-38 g/day for men.

7) Constipation

Eating foods that are high in water content and fiber like tomatoes can help with hydration and promote regular bowel movements. Fiber adds bulk to stool and is essential for minimizing constipation.

8) Eye health

Tomatoes are a rich source of lycopene, lutein and beta-carotene, powerful antioxidants that have been shown to protect the eyes against light-induced damage associated with the development of cataracts and age-related macular degeneration (AMD). The Age-Related Eye Disease Study (AREDS) recently found that people with high dietary intake of lutein and zeaxanthin (both carotenoids found in tomatoes) had a 35 percent reduction in the risk of neovascular AMD.

9) Skin

The synthesis of collagen, an essential component of the skin, hair, nails and connective tissue, is reliant on vitamin C. A deficiency of vitamin C leads to scurvy. As vitamin C is a powerful antioxidant, a low intake is associated with increased damage from sunlight, pollution and smoke, leading to wrinkles, sagging skin, blemishes and other adverse health effects.

10) Pregnancy

Adequate folic acid intake is essential before and during pregnancy to protect against neural tube defects in infants.

11) Depression

The folic acid in tomatoes may help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and other nutrients from reaching the brain. Excess homocysteine interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate mood, sleep and appetite.

(http://www.medicalnewstoday.com/articles/273031.php)

 
 
Asparagus

1. Good Source of Vitamin K

Asparagus is high in vitamin K, which is the blood clotting vitamin. Many studies have found that vitamin K can also improve our bone health. These studies have also demonstrated that vitamin K can not only increase bone mineral density in osteoporotic people, but it can actually reduce fracture rates (1).

Vitamin K is also a key player in supporting heart health. It helps to prevent hardening of the arteries, including keeping calcium out of your artery linings and other body tissues, where it can cause damage.

 2. Contains Anti-inflammatory and Antioxidant Properties

Anti-inflammatory and antioxidant nutrients help to reduce common chronic health problems including type 2 diabetes, heart disease and cancer. Asparagus is full of anti-inflammatory properties and antioxidants, both of which make it a great food for preventing disease.

The antioxidant glutathione is thought to slow the aging process and break down free radicals; it can also help to protect your skin from sun damage and pollution (2) (3).

 3. Serves as a Natural Diuretic 

Something else to know about asparagus nutrition is that the unique chemical properties of asparagus make it act as a natural diuretic, which means asparagus promotes the production of urine. This increases the excretion of water from the body, in particular ridding the body of excess salt and fluid.

Asparagus is used along with lots of fluids as “irrigation therapy” to increase urine output. This is especially beneficial for people who suffer from edema, which is the accumulation of fluids in the body’s tissues. It’s also helpful for people who have high blood pressure or other heart-related diseases.

Additionally, researchers have concluded that another benefit of asparagus nutrition is that it can be also used to treat urinary tract infections and other conditions of the urinary tract that cause pain and swelling.

 4. Nourishes the Digestive Tract

Asparagus contains significant amounts of the nutrient inulin, which does not break down in our digestive tract. Instead, it passes undigested to our large intestines, where it becomes a food source for good and healthy bacteria. Good bacteria are responsible for better nutrient absorption, a lower risk of allergies, and a lower risk of colon cancer (4).

 5. Helps with a Healthy Pregnancy

Researchers now know that asparagus nutrition can help maintain a healthy pregnancy. There is a significant amount of folate in asparagus, making asparagus an important vegetable choice for women of childbearing age.

Folate can decrease the risk of neural-tube defects in fetuses, so it’s essential for women who are looking to become pregnant to get enough of it.

Folate works along with vitamin B12 and vitamin C to help the body break down, use and create new proteins. Folate helps form red blood cells and produce DNA, the building block of the human body, which carries genetic information (5).

 6. Good Source of Fiber 

The fiber in asparagus helps to improve digestion because it moves food through the gut. One serving of asparagus contains more than a gram of soluble fiber, which has been shown to lower our risk of heart disease.

Soluble fiber dissolves in our bodies into a gluey mass that works to trap fat, sugars, bacteria and toxins, and move them out of the body. Because soluble fiber attracts water and turns to gel during digestion, it slows our digestion (6).

Something you may not know about asparagus nutrition? The three grams of dietary fiber found in asparagus can lower our risk of type 2 diabetes. Insoluble fiber doesn’t dissolve; instead, it’s stiff components scrub the digestive tract lining, removing mucoid plaque, trapped toxins and other material.

Fiber also releases organic acids in the body that provide us fuel, cleanse the digestive tract, help the liver to function, and rid our bodies of toxins, pathogens, added cholesterol and extra sugar.

Dietary fiber intake provides many health benefits, but sadly the average fiber intakes for US children and adults are less than half of the recommended levels.

Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels (7).

 7. High in Vitamin B1 Thiamine 

Like most of the B-vitamins, thiamine plays a role in how our bodies use energy from food and is vital for cellular function. Thiamine specifically helps the body convert carbohydrates to energy, which is important for metabolism, focus and strength.

B vitamins play a key role in the metabolism of sugars and starches, so they are critical for blood sugar management (8).

B vitamins also play a key role in regulating homocysteine, which is an amino acid that can lead to heart disease if it reaches excessive levels in our blood. This makes asparagus a great option for heart health, too.

One study showed that older adults with healthy levels of vitamin B12 performed better on a test that measured speed and mental flexibility.

Vitamin B is commonly known as the “energy vitamin” because it can definitely improve your energy and help you overcome fatigue and exhaustion.  It improves energy by supporting thyroid function and cellular methylation.

 

8. Helps Fight Cancer

A surprising aspect about asparagus nutrition is that it’s rich in glutathione, a detoxifying compound that can help destroy carcinogens. Researchers believe glutathione is so pivotal to our health that the levels in our cells are becoming a predictor of how long we will live.

Glutathione plays a crucial role in immune function. This means that asparagus may help fight or protect against certain cancers, including bone, breast, lung and colon cancers.

Persistent inflammation and chronic oxidative stress are risk factors for many cancer types, and both of these issues can be deferred by a dietary intake of anti-inflammatory and antioxidant nutrients .

(https://draxe.com/asparagus-nutrition/)

 

_______________________________________________________________________________________________
5/31/17 snack FroYo Bites
They contain ground almonds, coconut sugar, coconut oil, vanilla Greek yogurt, and strawberries (optional)
 
Almonds-
   -Lower bad cholesterol
   -control diabetes
   -support heart health
   -improve brain power
   -aid in weight loss
   -prevent birth defects
   -strengthen bones
   -keep skin healthy
   -solve hair issues
Strawberries-
1) helps burn stored fat
2) boost short term memory
3) low in calories high in fiber
4) ease inflammation
5) lower cardiovascular disease
6) promote bone health
7) prevent esophageal cancer
8) anti-aging properties
9) good for weight loss
10) promote eye health
 
Greek Yogurt
1) packed with nutrients to help you meet dietary guidlines
2) contains a higher amount of protein than milk
3)contain probiotics that keep you regular and happy
4) contains high levels of calcium for strong muscles and vital organ function
5)contains vitamin B-12 that is essential for red blood cells to form, brain functions, and DNA synthesis
6) potassium balances out sodium
7)excellent source of iodine which is essential for thyroid function and healthy metabolism
8)It is a great food substitute
 
Coconut oil benefits can be found here:
 https://www.organicfacts.net/health-benefits/oils/health-benefits-of-coconut-oil.html
 
coconut sugar info: http://www.livestrong.com/article/367337-what-are-the-benefits-of-coconut-sugar/

 
FroYo Berry Bites
FroYo Berry Bites
 
 
 

Yields: 6 servings | Serving Size: 1 cup | Calories: 129 | Total Fat: 9 g | Saturated Fat: 4 g | Trans Fat: 0 g | Cholesterol: 5 mg | Sodium: 17 mg | Carbohydrates: 10 g | Dietary Fiber: 1 g | Sugars: 8 g | Protein: 4 g | SmartPoints: 6

Ingredients

  • 1/4 cup crushed almonds or almond meal
  • 2 tablespoons coconut sugar, (more for a sweeter FroYo Bite)
  • 2 tablespoons coconut oil, melted
  • 3/4 cup plain Greek yogurt, low-fat
  • 2 tablespoons honey
  • 1 1/2 cups fresh chopped strawberries and/or raspberries
  • 6-cup muffin tin and liners

Directions

Line a 6-cup muffin tin with silicone or parchment cupcake liners, or add directly to nonstick muffin tin.

In a small bowl, stir together crushed almonds, coconut sugar, and coconut oil. Spoon a small amount into the bottom of each muffin cup.

In a medium bowl, mix together yogurt and honey. Spoon 2 tablespoons into each muffin cup, covering the crust.

Top with fresh chopped berries. Freeze until firm, about 6 hours. To serve, remove from silicone wrapper and allow to set at room temperature for 8-10 minutes. Enjoy!

 

5/10/17 snack is Almonds and Blueberries!
Blueberries-
   - are low in calories high in nutrients
   -are king of all antioxidant food
   -reduce DNA damage, and help protect against ageing and cancer
   -protect blood cholesterol
   -may lower blood pressure
   -may help prevent heart disease
   -help to maintain brain function and improve memory
   -contain anthocyanins that have an anti diabetic effect
   -may help fight a UTI
   -helps reduce muscle damage after strenuous exercise
 
Almonds-
   -Lower bad cholesterol
   -control diabetes
   -support heart health
   -improve brain power
   -aid in weight loss
   -prevent birth defects
   -strengthen bones
   -keep skin healthy
   -solve hair issues
_______________________________________________________________________________________________
5/3/17 snack-Edamame and Cheesesticks

Cheese-
1) good for teeth and bones
2) cancer prevention
3)good for muscles
4)has vitamin B which helps with blood pressure
5)vitamin b is also helpful for skin
6) helps your immune system
7)contains tryptophan, an amino acid that reduces stress and helps to induce sleep

​Edamame-

Health Benefit 1: Low Fat, High Protein
 Edamame is rich in protein and low in fat(has less than 1gm of saturated) .It supplies the body with 17 grams of protein, equivalent to 30%  of recommended daily allowance in men and nearly 37% in women. The nine essential amino acids it offers are important because our bodies cannot manufacture them.
Health Benefit 2: Cardiovascular Health
The high –fiber content in edamame assists in reducing the risk of developing cardiovascular diseases. It contains mono and polyunsaturated fatty acids omega-6 fatty acids as well as  alpha-linolenic acid and  omega-3 fatty acid which the body can readily convert to  EPA and DHA.These  compounds are associated with reduced blood cholesterol and fewer heart diseases. The isoflavones in edamame prevents cardiovascular diseases
Health benefit 3: Bone Health
Edamame contains manganese, vitamin K, potassium and magnesium. Manganese helps in building strong bones while vitamin K plays a role in adding to bone density. Both potassium and magnesium contribute in preventing onset of osteoporosis. Its isoflavones also assist in maintenance of the bone density due to estrogen-like properties. Studies have also shown that soy protein has ability increase bone mineral density (BMD), or reduce BMD loss in women approaching or in post-menopause.
Health benefit 4: Boosts Immune System
The copper in edamame aids in strengthening the immune system by ensuring that it functions at optimum level. It supplies the body with about 60% of the recommended daily allowance. The two compounds phytoestrogens genistein and daidizein in edamame act like hormone estrogen thus believed to enable the body to ward off certain cancers in women.
Health Benefit 5: Source of fiber
The 4grams of fiber in Edamame gives you a feeling of fullness hence you do not get hungry sooner, not to mention lowering the levels of cholesterol.
Health Benefit 6: Antioxidant
Edamame seeds contain antioxidants which help the body rid itself radicals and toxins. This is useful in strengthening body’s immunity. The isoflavones and saponins are useful antioxidants which guard the body against the effects of harmful free radicals.
Health Benefit 7: Anti-inflammation
 Anti-inflammatory properties in edamame are useful in combating arthritis as well as asthmatic patients.
Health Benefit 8: Anti-Cancer properties
Edamame is used especially by women to counteract breast pain. It has also been found that soy beans assist in preventing breast cancer.
Health Benefit 9: Muscle Health
Edamame (especially dry roasted) is considered a complete protein hence aids in maintaining muscle mass. A complete protein food is one which contains all the essential amino acids.
Health Benefit 10: Kidney Health
Edamame contributes in slowing progression of kidney disease by lowering protein in the urine, which, if left untreated causes known as proteinuria.

5 ways to eat Edamame
1.   Straight up, with salt - Did you know that edamame isn't just a sushi restaurant appetizer? It's easily made at home, too. We like to buy bags of frozen, steamed edamame in their pods and just warm it up. Peel and eat!
2.   With rice - Edamame beans, shelled from their pods, make a quick and delicious supper. We love this recipe of black rice and edamame.
3.   Stir-fried - You can do many things with those tender little green beans, once they've been slit out of their pods, and stir-frying is another great option. Throw into some leftover rice with an egg and quickly stir-fry until hot.
4.   In a bean salad - Edamame is also great in tossed bean salads, like this Three Bean Salad with cumin, garlic, lime juice, and black-eyed peas.
5.   Pureed in a dip - Here's a great way to make a party dip that's healthy but still full of lively and bright flavors: puree edamame beans with lemon, mint, and cheeseinto a great snack dip.
 
Garlic Edamame Recipe
Ingredients
·         1 package frozen edamame (13 ounces)
·         1 tablespoon sesame oil
·         8 grams garlic, grated (about 1 large clove)
·         1/4 teaspoon freshly ground black pepper
·         1/4 teaspoon salt
Directions
1.   In a bowl, whisk the sesame oil, grated garlic, and black pepper together.
2.   Some edamame are precooked and can be heated in the microwave, others need to be boiled. Follow the directions on the package to reheat/cook your edamame.
3.   Make sure your edamame is well drained and then dump them into the bowl with the garlic mixture and toss to coat evenly.
4.   Sprinkle the salt over the edamame and toss again until the salt is evenly distributed.
5.   Serve immediately.
Tips/Techniques
If you like your food spicy, try adding a squirt of your favorite Asian hot sauce to the garlic mixture before tossing it with the edamame.


_______________________________________________________________________________________________
4/26 snack was strawberries and chia seed pudding.

Strawberries-
1) helps burn stored fat
2) boost short term memory
3) low in calories high in fiber
4) ease inflammation
5) lower cardiovascular disease
6) promote bone health
7) prevent esophageal cancer
8) anti-aging properties
9) good for weight loss
10) promote eye health

Chia seeds-
1) can help reduce inflammation, enhance cognitive performance and reduce high cholesterol
2) help protect the body from free radicals, aging and cancer
3)  2 tablespoons has 1/3 of the daily recommended intake of fiber which
 is associated with reducing inflammation, lowering cholesterol and regulating bowel function.
4)
  help you prevent hypertension and maintain a healthy weight
5) helps lower food cravings 
6) can lower triglycerides and cholesterol levels while increasing HDL or "good" cholesterol
7)  can reduce insulin resistance and decrease abnormally high levels of insulin in the blood.
8)  protect against heart attack, stroke, and heart disease
9)  associated with a 
reduced risk of many adverse health conditions, including obesity, diabetes, heart disease, and overall mortality.
10)  treat diverticulitis 

 

How to incorporate more chia seeds into your diet

Chia seeds are relatively easy to find in any major grocery store. They are black in color and they have a mild, nutty flavor.

chia seed parfait
Chia seeds can be eaten raw, or cooked and added to yogurt, cereal, and smoothies.

Raw, they can be sprinkled on cereal, yogurt, oatmeal, or smoothies. They can also be eaten cooked, added to baked goods like bread and muffins.

In vegan baking, they can replace eggs. To use them as an egg substitute in baking, try mixing 1 tablespoon of chia seeds with 3 tablespoons of water, then let them sit for a few minutes. A gel will form that can be used instead of eggs in baking.

Follow these links to find some recipes that use chia:




 
 
  Other Information:

- We applied for and have been granted a "Nursing Moms in the Workplace" grant that will be completed along with a policy by the end of May. This should be completed after we return from April vacation.

- Our fitness class incentive is,If you attend 5 fitness classes (any one or combination of the 3) you earn a lacrosse ball anything over that give you one entry to win a larger roller.




 

 
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