IA Wellness

RULE OF TWO

Do you have your asthma under control? Do you:
- Take your “quick-relief inhaler” more than TWO times a week?
- Awaken at night with asthma more than TWO times a month?
- Refill your “quick-relief inhaler” more than TWO times a year?

If you answered ‘YES’ to any of these questions, your asthma is NOT under control.

Check out this source to help you get your asthma under control: https://www.bswhealth.com/specialties/asthma-care

Did you know? Over 6 million Americans are living with Alzheimer’s disease. More than 80% of Americans know little or are not familiar with Mild Cognitive Impairment (MCI). It is estimated that 10% to 15% of individuals with MCI go on to develop early stages of Alzheimer’s.

No one should face Alzheimer’s alone, visit “Alz.org/help-support” or to find the resources you need.
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Ref links:
https://www.alz.org/alzheimers-dementia/facts-figures
https://www.alz.org/help-support

During and beyond, choose delicious and nutrient-rich foods from each of the five basic food groups!

Use these tips to get started: https://sm.eatright.org/nutrichdiet

"Today is your day to start fresh, eat right, train hard, live healthy, and be proud!" Start the new year off on the right foot.

One of our favorite holiday treats is Peppermint Bark. Try out this new recipe: Peppermint Chocolate Greek Yogurt Bark for a healthier option. This treat is so good, even the kids will enjoy it!

Ingredients:
• 12 ounces semisweet chocolate, chopped
• 2 cups whole-milk plain Greek yogurt
• ½ teaspoon vanilla extract
• ¼ cup mini semisweet chocolate chips
• 6 candy canes (about 3 ounces), crushed into small pieces
• ½ teaspoon coarse sea salt

Directions:
• Line a rimmed baking sheet with parchment paper.
• Place chopped chocolate in a double boiler over simmering water; heat, stirring often, until melted. (To improvise a double boiler: Bring 1 inch of water to a simmer in a medium saucepan over medium heat. Place chocolate in a medium heatproof bowl that sits above the simmering water.) Pour the melted chocolate onto the parchment-lined pan, spreading it into an even layer about 1/8 inch thick. Refrigerate until the chocolate just begins to set, about 10 minutes.
• Meanwhile, combine yogurt and vanilla in a small bowl. Drizzle the yogurt mixture over the chocolate, and then lightly spread it in an even layer over the chocolate. Sprinkle with mini chocolate chips, candy cane pieces and salt. Freeze until the yogurt is completely set, about 2 hours. Break into 20 pieces; serve frozen.

For the full recipe and nutrition facts visit:

Peppermint-Chocolate Greek Yogurt Bark This eye-catching frozen peppermint-chocolate bark was inspired by Williams Sonoma's Original Peppermint Bark--our loose interpretation of the treat is frozen and made with Greek yogurt, chocolate and crushed candy canes. For the creamiest bark, be sure to use full-fat yogurt, as fat-free yogurt can...

With Thanksgiving right around the corner, try out this healthier alternative to broccoli cheese casserole! This Broccoli Casserole still has the same yummy flavor as the traditional side dish with less of the guilt. You can bring this to your family Thanksgiving celebration and be sure to impress!

Ingredients
• 2 slices whole-wheat sandwich bread
• 2 pounds broccoli florets
• 3 tablespoons butter, divided
• 2 tablespoons extra-virgin olive oil
• 2 cups diced onion
• 4 cloves garlic, minced
• ⅓ cup all-purpose flour
• 3 ½ cups low-sodium chicken broth
• 6 ounces reduced-fat cream cheese
• 2 teaspoons Worcestershire sauce
• ¾ teaspoon ground pepper
• ½ teaspoon salt
• 2 cups shredded Colby Jack cheese, divided

Directions
• Preheat oven to 300 degrees F. Coat a 9-by-13-inch baking dish with cooking spray.
• Tear bread into pieces and process in a food processor until coarse crumbs form. Spread the breadcrumbs on a baking sheet and bake until dry and crispy, about 10 minutes.
• Meanwhile, bring 1 to 2 inches of water to a boil in a large pot fitted with a steamer basket. Steam broccoli until just tender, 4 to 6 minutes. Chop coarsely and spread evenly in the prepared baking dish.
• Increase oven temperature to 350 degrees F.
• Heat 1 tablespoon butter and the oil in a large saucepan over medium-high heat. Add onion and garlic; cook, stirring frequently, until soft and translucent, 3 to 5 minutes. Sprinkle flour over the vegetables and cook for 1 minute. While stirring, slowly pour in chicken broth. Cook, stirring occasionally, until thickened, about 3 minutes. Stir in cream cheese, Worcestershire, pepper and salt, cook, stirring, until smooth, about 2 minutes. Remove from heat and stir in 1 1/2 cups cheese. Pour the cheese sauce over the broccoli.
• Melt the remaining 2 tablespoons butter. Combine the melted butter and the breadcrumbs in a medium bowl. Spread evenly over the broccoli mixture. Top with the remaining 1/2 cup cheese.
• Bake until the cheese is melted, and the sauce is bubbling around the edges, 25 to 30 minutes.

You can view nutrition facts and the full recipe at:

Broccoli Casserole The lightened-up luscious sauce elevates this easy casserole recipe over standard broccoli and cheese side dishes.

Having a stressful week? Just do some yoga. It can boost your cognitive function and lower stress!

June 23rd is National Hydration Day! Here are a few tips to drink more water:
-Bring a water bottle with you everywhere
-Track your water intake with an app on your phone
-Flavor your water with fresh fruit or mint
-Drink a glass of water with every meal

Keep your health on the "Nice List"!

Super Bowl Sunday is approaching in just a few short weeks! That means it’s time to start thinking of some of snacks you will want to bring to the table. Buffalo chicken wings are a fan favorite, but these have a healthy twist. They are BAKED rather than deep fried! If you bring these to your Super Bowl party, there is no doubt that they will be a major hit!

Ingredients:
(For 1 serving)
• 1 pound of chicken wings
• 2 teaspoons of baking powder
• 1 teaspoon of salt
BUFFALO SAUCE
• 1 cup of your favorite hot sauce
• 1 teaspoon of pepper

Directions:
1. Preheat oven to 400˚F (200˚C).
2. Remove excess moisture from chicken wings with a paper towel.
3. In a large bowl, stir in baking powder and salt until chicken is thoroughly coated.
4. Bake on a baking rack for 1 hour, or until golden brown and crispy, flipping every 20 minutes. (For best results, place baking rack on a baking sheet covered with parchment paper or foil to catch drippings).
5. In a skillet, combine buffalo sauce ingredients on medium heat.
6. Then stir in chicken wings until fully coated.
7. Serve with your favorite dipping sauce. ENJOY!!