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Wellness for the Family: Better Than a Vending Machine – 9&10 News

Going to work unprepared can imply the merchandising machine has your lunch—or does it?

Registered Dietitian Grace Derocha with Blue Cross Blue Shield of Michigan has some methods to maintain nicely-fed and get good nutrition. Her strategies come simply in time for Employee Health and Fitness Month.

Derocha says it’s greatest to take a seat in the driver’s seat, planning and cooking for your self, however that may be troublesome with a full work schedule.

Here are some meals that take little effort, however pack a dietary punch:

Berry Oatmeal Cups


  • 2½ cups previous-usual rolled oats
  • 1½ cups low-fats milk
  • 1 giant egg, frivolously crushed
  • ⅓ cup pure maple syrup
  • 2 tablespoons coronary heart healthy oil
  • 1 teaspoon vanilla extract
  • 1 teaspoon floor cinnamon
  • 1 teaspoon baking powder
  • ¼ teaspoon salt
  • 1 cup berries of selection, recent or frozen


Preheat oven to 350°F.

In a bowl, whisk all moist components till absolutely mixed.

Add the dry components and blend completely.

Divide combination amongst the lined cups of a muffin tin.

Bake 25 minutes. Serve heat. Enjoy!

Note: You can freeze for as much as three months or retailer in the fridge for as much as four days in an hermetic container. Warm earlier than serving.

Zucchini Pie


  • four cups of thinly sliced zucchini
  • 1 cup of diced onions
  • 2 tablespoons parsley flakes
  • half teaspoon pepper
  • 1/four teaspoon salt
  • 1 tablespoon minced garlic
  • 1/four teaspoon dried basil or 1 teaspoon recent basil, chopped
  • 1/four teaspoon oregano
  • 2 eggs, crushed
  • 2 cups of your favourite low-fats shredded cheese
  • 1 can low-fats crescent rolls
  • 2 teaspoons of mustard


Heat oven to 375°F.

In a 12-inch skillet use cooking spray to prepare dinner zucchini and onions over medium warmth. This will take about 7 minutes, stir sometimes. Add spices and herbs; parsley, pepper, salt, garlic, basil and oregano.

Mix eggs and cheese collectively in giant bowl. Then slowly add vegetable combination.

In a 10-inch pie plate, type eight crescent roll items into crust pushed towards the edges of the pie plate. Seal tightly between items. Then unfold mustard alongside crust.

Pour egg and zucchini combination into crust-lined dish. 6. Bake for about 20 minutes, or till knife comes out clear when inserted in the middle. Let stand for 10 minutes earlier than serving. Enjoy!

Nutritional Analysis: Calories 178.9 Total Fat eight.zero g Saturated Fat three.zero g Polyunsaturated Fat 1.zero g Monounsaturated Fat 1.zero g Cholesterol 7.5 mg Sodium 475.three mg Potassium 290.5 mg Total Carbohydrate 18.5 g Dietary Fiber 1.eight g Sugars three.6 g Protein 9.9 g

Trail Mix Mason Jar Snacks


  • Cereals
  • Dried fruit
  • Whole wheat crackers
  • Granola
  • Nuts
  • Seeds
  • Baked cheese crackers
  • Dark chocolate
  • Pretzels
  • Seeds
  • Sesame sticks
  • Popcorn


Choose favourite path combine elements and put into mason jar. Now you’ve gotten a healthy snack to take pleasure in.

For extra recipes and health and wellness tips, go to AHealthierMichigan.org.



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