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Be Well Douglas County Building a Culture of Health At Work J a n u a r y 2 0 1 9
S p e c i a l p o i n t s o f i n t e r e s t :
New Year New You Challenge
Seasonal Produce
Winter Squash
Blood Drive
Food Safety
What’s fresh this season? Seasonal produce We all know that produce is seasonal, even if it isn’t something we realized we knew: we eat watermelon in the summer, and pumpkin in the fall, and don’t expect to bite into a delicious strawberry in the middle of February. With today’s technology, foods are shipped all over the world, and you can find most produce year round, but buying fruits and vegetables in season is going to give you the best flavor for your dollar; buying produce out of season is generally more expensive, and can even be less flavorful. The USDA has put together a Seasonal Produce Guide to show you which fruits and vegetables are available throughout the year.
Have you signed up for the New Year New You challenge? If
not, you still have time! Registration closes on January 5th at
5 PM! The Challenge will begin on January 7th and will run
until February 16th. You will get tips, ideas, support and
encouragement to help you meet your personal wellness
goals! The challenge promotes
overall wellness through
objectives in healthy eating,
frequent exercise, and stress
management! Sign up here!
What’s in season now?
Apples
Avocados
Bananas
Beets
Brussels
Sprouts
Cabbage
Carrots
Celery
Collard
Greens
Grapefruit
Kale
Kiwifruit
Leeks
Lemons
Limes
Onions
Oranges
Parsnips
Pears
Pineapples
Potatoes
Pumpkins
Rutabagas
Sweet
Potatoes &
Yams
Swiss Chard
Turnips
Winter
Squash
Helpful Tips:
Farmers markets are a great place to get fresh fruits and vegetables, and are a great way to support local farms!
Seasonal produce will vary by growing conditions and weather.
Buy fresh, in season produce and freeze, can or preserve it; these will have similar nutrition values to fresh produce and save you from paying out of season prices! Fresh, frozen, canned, or dried all fall within the same food group.
Dried beans and peas are a good source of protein and fiber and can last a year or more without spoiling.
Tips for Keeping Your
New Year’s Resolutions
1. Pick realistic goals
2. Define the goals and make
them quantifiable
3. Set a schedule with a timeline
and steps to reach your goal
4. Don’t give up when you
encounter setbacks
5. Set up a support network
Healthy Seasonal Recipe
We know that Winter squash are in season, now what? Winter squash come in many varieties (butternut squash, spaghetti squash, delicata squash, acorn squash, carnival squash, etc.), so which one do you pick? This guide has descriptions of some of the most common winter squash and tips for picking the right squash for you! Grab a recipe from Food Hero, USDA, EatFresh.org, or try out this Fuzzy Gourd Stuffed with Pork and Mushrooms for a hearty, budget friendly meal:
Ingredients
2 fuzzy gourds scrubbed vigorously to remove “fuzz”
½ tablespoon vegetable oil
½ small onion diced
½ clove garlic minced
½ cup cooked rice
1 shitake mushroom diced
½ tablespoon soy sauce
¼ cup cilantro chopped
¼ pound ground pork
Directions
1. Slice gourds in half and microwave or blanch in boiling water until slightly soft.
2. Scoop flesh out of gourds.
3. In separate pan heat oil and sauté onions and garlic until tender.
4. Add pork; cook until done.
5. Stir in cooked rice, mushrooms, and soy sauce; heat.
6. Remove from heat and stir in cilantro.
7. Stuff gourd half with pork mixture; steam about 30 minutes.
Wellness Committee Mission
To promote and support a workplace that encourages health and wellness.
Goals
Lower health care costs
Improve health
Increase awareness of available health benefits and resources
Increase opportunities for employee engagement through healthy activities
Maintain respect for individual health needs and goals
Measure and report on wellness impact
Time of Giving
On December 6th Douglas County employees
donated 14 units of blood during the American Red
Cross blood drive! Join the Douglas County
Employee Blood Donation Team here.
Food Safety: Fight Bacteria to Reduce the Risk of Foodborne Illness Foodborne illness is estimated to cause 48 million illnesses and 3,000 deaths each year in the United States. This illness comes from
improper handling of food causing it to become contaminated. Most cases of foodborne illness can be prevented through taking proper
precautions when cooking and processing food. Follow the four core practices of safe food handling, from the Partnership for Food Safety
Interested in joining the Wellness Committee?
If you would like to help improve health and wellness within your workplace, fill out a membership form.
What You’ll Need
Measuring cups and spoons
Cutting board
Chef knife
Large spoon
Pot or microwave-safe dish
Nutrition Info
Serving size: 1 piece
Total calories: 236
Total fat: 13 g
Saturated fat: 4.6 g
Carbohydrates: 18 g
Protein: 12 g
Fiber: 2 g
Sodium: 775 mg
Clean. Foodborne bacteria can’t be
seen, tasted or smelled, and spread
through contact getting on hands,
cutting boards, utensils, food and
countertops. Frequent cleaning can
keep that from happening.
Wash your
hands with warm
water and soap
for 20 seconds
before and after
handling food.
Wash cutting boards, dishes,
utensils and countertops with hot
soapy water after preparing each
food item and before you go on to
the next food to prevent cross-
contamination.
Consider using
paper towels to
clean up kitchen
surfaces. If you
use cloth towels
wash them often in the hot cycle.
Rinse fresh fruits and vegetables
under running tap water, including
those with skins and rinds
that aren’t eaten;
bacteria can spread
from the outside to
the inside when
cutting or peeling.
Cook. Safely cooking food is a
matter of temperature. Foods need to
reach a high enough internal
temperature to kill bacteria.
Use a food thermometer to measure
the internal temperature of cooked
foods. Make sure that meat, poultry,
egg dishes, casseroles and other
foods are cooked to a safe internal
temperature.
Place food
thermometers
in the thickest
part of food,
making sure not to
touch bone, fat or gristle.
Cook ground meat or ground
poultry until it reaches a safe
internal temperature. Color is not a
reliable indicator of doneness.
Cook eggs until the yolk and white
are firm. Only use recipes in which
eggs are cooked thoroughly.
Read and follow
package cooking
instructions.
When cooking in
a microwave , make
sure there are no cold spots in food.
For best results, cover food, stir and
rotate for even cooking.
Separate. Harmful bacteria
spread through cross contamination.
Keep raw meat, poultry, and seafood
and their juices away from ready-to-
eat foods.
Separate raw meat, poultry, seafood
and eggs from other foods in your
grocery shopping cart, grocery bags
and in your refrigerator.
Place raw meat,
poultry, seafood
and eggs in
containers or
sealed plastic bags
on the bottom shelf
of the refrigerator; if you are not
planning on using them within a few
days, freeze them.
Use one cutting board for fresh
produce and a separate one for raw
meat, poultry, and seafood.
Never place
cooked food on a
plate that
previously held
raw meat, poultry,
seafood, or eggs.
Safely Marinate: Sauce that is used
to marinate raw meat, poultry or
seafood should not be used on
cooked food unless it has been
boiled first to destroy any bacteria.
Chill. Bacteria spreads fastest at
temperatures between 40°F and 140°F, so chilling food properly is one of the most effective ways to reduce the risk of foodborne illness.
Chill leftovers and
takeout foods
within 2 hours.
Keep the fridge at
or below 40°F and
use an appliance thermometer to
check the temperature.
Refrigerate or freeze meat, poultry,
eggs and other perishables as soon
as you get them home
from the store.
Never defrost food at room temperature. Food
must be kept at a safe temperature
while thawing. The 3 safe ways to defrost food are: in the refrigerator, in cold water, and in the microwave.
Separate large amounts of food into shallow containers for quicker cooling.
You can’t tell by sight or smell that bacteria have started growing in leftovers or refrigerated foods. Check out the Safe Storage Times chart for storage guidelines of different foods.