New Year’s Resolutions? (Excerpts and ideas from www.huffingtonpost.com)

Here are some ideas to help you jump start the new year, no matter what you have resolved to do in 2015! Don’t make lofty goals that you may never achieve, instead, make a plan to accomplish small goals throughout the year:

Try these: • Snack smarter – Make a resolution to

snack healthier this year in order to add more good-for-you nutrients in your

daily diet.• Spend more time outdoors in 2015 – In

addition to absorbing more Vitamin D, being in nature can make you feel more relaxed and less anxious.

• Make a habit of positive self-talk – It’s is true that optimists, on the whole, enjoy better health and lower stress levels than their glass-half-empty friends.

• Eat breakfast - Eating a healthy, protein packed meal in the AM can stave off hunger and get you in a healthy mindset for the day to come.

• Get more sleep – A minimum of 7 hours of sleep can help your mood and ward off stress and anxiety.

• Get off the scale – Forget about pounds and inches and focus on how you feel. If your body feels great because you are treating it well, you know you are doing the right thing.

• Find fruits & veggies you love – Instead of creating a restrictive diet this year, gradually add more and more fruits and vegetables into each meal.

• Be grateful – Take a few moments each day to think about what you are most grateful for. Oftentimes, the daily problems you are facing will feel less daunting when you realize how many other things you are thankful for.

• Give yourself some credit – Make a list of all the things you made happen this year and remember, small victories are still victories.

• Get motivated! – Ask yourself what drives you forward, the reasons you get up in the morning. Consistently remind yourself of them and use them to make things happen in your life.

• Reward yourself – When setting goals and making plans, be sure to set aside time to indulge yourself and earn a reward or two along the way.

• Give back – Volunteer work, helping an elderly relative or neighbor, getting involved in your community, or even just donating to a charity you are passionate about can leave a positive impact in your life and the life of others. In helping others, you

help yourself.

Healthy Recipe Substitutions(Article Excerpt from www.diabeticliving.com )

Make your favorite recipes healthier with a few simple substitutions, and you’ll save on calories, carbs, fat, and sodium. We’ll show you how to enjoy classic recipes on a diabetic diet.

- By Elizabeth Burt, R.D., LD; Reviewed by Hope Warshaw, R.D., CDE, BC-ADM

Some healthy substitutions: • Use Fat-Free Plain Yogurt, Not Sour Cream When your recipe calls for: Sour cream Use this instead: Fat-free plain yogurt Best for: Sauces and some baked goods• Use Applesauce and Buttermilk,

Not Oil When your recipe calls for: Vegetable oil Use this instead: Equal parts applesauce and buttermilk Bestfor:Muffins,quickbreads,andcakesfrommixes• Use Yogurt and Cottage Cheese, Not Sour Cream When your recipe calls for: Sour cream Use this instead: Equal parts low-fat yogurt and no-salt-added low-fat cottage cheese Best for: Dips and salad dressings• Use Fresh Herbs, Not Seasoning Salt When your recipe calls for: Seasoning salt Use this instead: Salt-free dried herb blends, fresh herbs, garlic, or fresh peppers Best for: Entrees, side dishes, dips, and sauces• Use Ground Turkey, Not Ground Beef When your recipe calls for: Ground beef Use this instead: Lean ground turkey breast Best for: Meat sauces, burgers, meat loaves, and tacos• Use Fat-Free Evaporated Milk, Not Heavy Cream When your recipe calls for: Heavy cream Use this instead: Fat-free evaporated milk Best for: Custards, desserts, and quiches• Use Reduced-Fat Cheese, Not Regular Cheese When your recipe calls for: Cheese Use this instead: Low-fat or fat-free cheese Best for: Sandwiches and salads• Use Trans Fat- and Saturated Fat-Free Margarine, Not Shortening When your recipe calls for: Shortening Use this instead: Trans fat- and saturated fat-free shortening or margarine Best for: Cookies and piecrusts• Use Prunes, Not Oil When your recipe calls for: Vegetable oil Use this instead: Pureed prunes Best for: Brownies and dark quick breads• Use Trans Fat- and Saturated Fat-Free Margarine, Not Shortening When your recipe calls for: Shortening Use this instead: Trans fat- and saturated fat-free shortening or margarine Best for: Cookies and piecrusts• Use Quinoa, Not White Rice When your recipe calls for: Dry white rice Use this instead: Uncooked quinoa or whole wheat couscous Best for: Casseroles, baked dishes, tacos, and pasta salad dishes• Use Whole Wheat Flour, Not All-Purpose Flour Whenyourrecipecallsfor:All-purposeflour Usethisinstead:Wholewheatflourandall-purposeflourblend Bestfor:Cookies,breads,andmuffins

5 Minute Workout(www.fitnessmagazine.com ) Workout by Jade Alexis, trainer with Reebok Sports Club/NY in NYC

Made-for-TV Workout: 5 Fast ExercisesTone up head to toe in front of the tube – all before your favorite character returns from commercials! All you need is couch, a TV remote control, and a throw pillow.

Try these tips:

1. Couch Push-Up Targets: Chest, arms, abs Begin in push-up position with hands on

side of couch, palms under shoulders, legsextendedandfeetonfloor,hip-width apart. Keeping back straight and abs engaged, bend elbows to lower chest toward couch. Push back up.

Do 15 reps.

2. Remote Reach Targets: Abs, obliques Liefaceuponfloorwithkneesbent,absengaged,holdingremotecontrolinright

hand. Lift left knee to 90 degrees, straighten right leg and raise. Lift upper body; twist torso to left, reaching right hand under left leg. Grab remote with left hand and lower upper body.

3. Ice Skater Targets: Abs, glutes, hamstrings, quads Placepillowonfloor.Standtorightofpillow,feethip-widthapart,kneesslightlybent. Liftleftlegafewinchesofffloorandsquat,keepingrightkneebehindtoes. Jump over cushion and land on left foot; reach right hand down to left toes. Do 10 reps, alternating sides. Repeat on other side. Do 12 reps, alternating sides.

4. Pillow Crunch Targets: Abs, inner thighs Liefaceuponfloorwithkneesbent,legstogether,absengaged.Placepillow

betweenkneesandliftlegsofffloor,kneesbent90degreesoverhips.Placehandsbehind head and exhale to crunch up while squeezing pillow with legs. Keep elbows out and eyes looking up. Inhale to lower. Do 15 reps.

5. Lunge Touchdown Targets: Glutes, hamstrings, quads Stand with feet hip-width apart, abs engaged, with a pillow 3 feet in front of you. Lunge right foot forward, keeping knee behind toes, and grab pillow.

6. Lunge Touchdown, Part 2 Push off right foot and stand up, lifting right knee while pressing pillow overhead.

Hold for 1 breath; lunge to return pillow to start. Do 10 reps, alternating sides.

Originally published in FITNESS magazine, October 2007

FOR EVERYONELunch & Learn EventJanuary 22nd , two half hour sessions, 12:00pm & 12:30pm in Room G07A

This Lunch & Learn will be about pre-diabetes, risk factors for diabetes, and an overview of the “Small teps to Diabetes” program that we hope to begin here at Mountwest. Please bring your lunch and join us!

Steps to Diabetes PreventionWe will be offering this program beginning in January 2015. If you wish to participate, please click on the link provided in this newsletter to access the brochure online OR you may pick up a brochure and risk assessment quiz outside of Suite G12 on the Ground Floor at Mountwest. Contact Bethany Perry at 304-710-3501 or stiltner1@mctc.edu to register.

West Virginia University Extension Service’s Diabetes Prevention Program aims to help West Virginians lower or eliminate their risk for diabetes through lifestyle coaches, group support and learning activities.

The program is based on a trusted system called Group Lifestyle Balance, where participants work to decrease body weight through permanent lifestyle changes.Over the course of 10 months, participants will meet with their WVU Extension coach and fellow classmates to develop skills such as making healthy food choices, becoming more physically active and dealing with stress.

In past studies, participants have lowered their risk for developing Type 2 diabetes by 58 percent.

Yoga ClassesPlease email Bethany Perry at stiltner1@mctc.edu if you would like to participate in Yoga classes here at Mountwest starting in early 2015. We can only offer this class if enough people are interested in participating, so please contact us by January 15th .

Details about cost and days/times will be announced in January if we have high interest. For PEIA members, the cost of the class will be covered.

The Pathways to Wellness Newsletter will be published monthly as a component of Mountwest’s Campus Wellness Initiative with the goal of “working to ensure the health and wellness of Mountwest.”

For additional information, please email hrempdev@mctc.edu.

A State Community and Technical College of West Virginia | An Equal Opportunity/Affirmative Action Employer

ITC Kabel

PATHWAYS TO WELLNESSNEWSLETTER

BAKE THE ULTIMATE (HEALTHY!) BROWNIE:(Recipe from www.jillianmichaels.com)

Trust me, I know there will be times when you are going to crave some of that ooey, gooey chocolately stuff. So, instead of getting personal with the office vending machine, whip up a batch of these amazing, indulgent, moist fudge brownies. Not only will they be the perfect answer to that cocoa craving, you won’t be left with that bitter aftertaste of guilt for derailing your daily calorie limit. So, go ahead and treat yourself. You deserve it!

Fudge Brownies Ingredients • olive oil cooking spray• 2/3 cup mild honey, such as clover or

orange blossom• 1/3 cups natural, unsweetened cocoa powder•1/2cupwhitewhole-wheatflour• 1/4 teaspoon aluminum-free baking powder• 1/4 teaspoon baking soda• 1/4 teaspoon salt• 1/2 cup unsweetened applesauce• 2 tablespoons olive oil• 1 large egg, at room temperature• 3/4 teaspoon pure vanilla extract

PreparationsPreheat the oven to 350°F. Spray an 8-inch square pan with olive oil. Set aside.Place the honey in a large glass measuring cup. Microwave on high power until the honey is runny and just bubbling, 45 to 60 seconds. Add the cocoa and stir with a fork until well combined. Let cool to room temperature.

Meanwhile,inasmallbowl,placetheflour,baking powder, baking soda, and salt. Whisk until well combined. In a large bowl, combine the applesauce, oil, egg, and vanilla. Whisk together until well blended. Add the honey-cocoa mixture and whisk until smooth. Add theflourmixturetotheliquidmixtureandstiruntilnotracesofflourremain.Scrapethebatter into the prepared pan.

Bake until the surface looks dry around the edges of the pan and a toothpick inserted in the center comes out with moist crumbs clinging to it, about 25 minutes. Do not overbake. Place the pan on a cooling rack and let cool completely before slicing into 16 squares. (Store the brownies in an airtight container at room temperature for up to 3 days.)

Makes 16 (2-inch) brownies Prep Time: 5 minsCook Time: 25 minsTotal Time: 30 minsContains: Wheat/Gluten• Contains Egg• Vegetarian• Good for Leftovers

Nutrition FactsNumber of Servings: 16Amount Per ServingCalories: 86.2Total Fat: 2.2 gSodium: 63.6 mgTotal Carbohydrate: 16 gProtein: 1.3 g

HEALTHY RECIPE

JANUARY 2014