2013
June
in this issue >>>
1615 West Chester Pike, Suite 104
West Chester, PA 19382
How to Lighten Up Your Summertime Party Staples
What is BPA, and what are the concerns about BPA?
Grilled Chicken Thighs with Cucumber-Mint Salad
A Monthly Insight into Health and Wellness
wellnews
trivia question How to Lighten Up Your
After reading the article “How to Lighten Up
Your Summertime Party Staples,” name one
way you will transform your summer diet by
substituting fatty, sugary foods with healthy
choices this month.
All those who submit an answer will be
placed in the drawing to possibly win a
$25.00 Wellworks For You Visa Debit Card!
Please e-mail [email protected]
with your answer. If you wish to be placed in
the drawing your answer must be submitted to
Wellworks For You by the last day of the
month.
Summertime Party Staples
There are two times of the year that
children gain the most weight in my
professional experience. The first is
during the holiday season, and perhaps
surprisingly, the second is during the
summer. A combination of these factors
could lead to weight gain – a lack of
structure in their day without school,
being more responsible for feeding
themselves, and social celebrations from
graduation parties to vacations almost
every weekend.
While I definitely do not discourage
families from enjoying less healthy
options on special occasions, you also
need to realize that not every barbeque can
be treated as a “special occasion” for food
choices when your social calendar is
packed every weekend.
Main Dish Makeover - Instead of the
standard hot dogs and burgers, lighten up
your meat selection with chicken breasts.
Naturally lower in fat and an excellent
source of protein, they are still satisfying
and pack big party flavor with a balsamic
marinade or barbecue sauce.
Side Dish - A barbecue isn’t a party at my
house without some sort of pasta salad.
Instead of a mayonnaise based dish,
change up the flavor by adding some cubed
avocado for a creamy dose of heart healthy
omega-3 fats. Maximize the nutrition by
switching to whole wheat or “white wheat,”
fiber rich pastas and add as many diced,
colorful summer vegetables as you can find.
Grilled Salad - I bet that if you put a green
salad out on the picnic table, 75 percent of it
would still be there at the end of the party.
Make those veggies much more enticing by
making a grilled salad: Place a head of
romaine lettuce cut in quarters, cherry
tomato halves, sliced red onion, sliced
peppers, and summer squash onto foil.
Drizzle with olive oil and grill on the top
rack for ten minutes, turning vegetables after
five minutes. Drizzle your favorite
vinaigrette or balsamic vinegar and serve
immediately.
Summertime Cooler - Toss the sugary
drinks aside and make a Pineapple Cooler.
Mix 1/3 of pineapple juice with 2/3
sparkling water for a refreshing flavor,
without all of the added sugar. Having a
party? Try an iced tea bar: Make a large
container of unsweetened iced tea, and have
sliced fruits like peaches, raspberries,
lemons, and blackberries for added flavor.
Continued on the next page…
Featured Recipe:
Continued from the first page…
Frozen Treat - Swap your popsicles and water ice for frozen
Greek yogurt. Blend 12 ounces of plain or vanilla Greek
11
yogurt with 1 cup of your favorite berries, and put into
popsicle molds or an ice cream cooler. Delicious, nutritious,
and packed with protein and vitamins.
Grilled Chicken Thighs with CucumberMint Salad
Yield: 4 servings, 1 chicken thigh & 1/2 cup salad each
Each month Wellworks For You will be featuring a healthy recipe! If you wish to submit a
healthy recipe, please email your recipe to Wellworks For You at
[email protected] by July 1st in order for it to appear in next month’s Newsletter!
References
Wallace Smith, Beth. (2013) How to lighten up your summertime party
staples. Retrieved from
http://www.philly.com/philly/blogs/healthy_kids/How-to-lighten-up-yoursummertime-party-staples.html#UGteDVd77FCr3g8d.99
_________________________________________
Seasonal Foods:
June
Grocery shopping is already a pretty time consuming task, but
not knowing what to buy when you get there can be
overwhelming and pricey. However, purchasing seasonal
foods is a healthy and cost effective way to approach food
shopping. Grocery stores tend to stock up on these items in
bulk because they are plentiful, making them less expensive
for you—especially when they go on sale. So at the beginning
of each month, WomansDay.com will let you know which
seasonal foods should be on your grocery list—making your
weekly trip to the store easier on you (and your wallet).
Seasonal Fruits and Vegetables for June:
 Apricots
 Beets
 Blueberries
 Cherries
 Corn
 Green beans
 Kiwi
 Peaches
 Peas
 Nectarines
 Strawberries
 Watermelon
 Yellow squash
What is BPA, and what are the
concerns about BPA?
BPA stands for bisphenol A. BPA is an industrial chemical that has been
used to make certain plastics and resins since the 1960s.
BPA is found in polycarbonate plastics and epoxy resins. Polycarbonate
plastics are often used in containers that store food and beverages, such
as water bottles. They may also be used in other consumer goods.
Epoxy resins are used to coat the inside of metal products, such as food
cans, bottle tops and water supply lines. Some dental sealants and
composites also may contain BPA.
Some research has shown that BPA can seep into food or beverages from
containers that are made with BPA. Exposure to BPA is a concern
because of possible health effects of BPA on the brain, behavior and
prostate gland of fetuses, infants and children.
Ingredients
 2 cups diced seeded English cucumber (about 1 large)
 6 tablespoons chopped fresh mint
 3 tablespoons finely chopped red onion
 3 tablespoons extra-virgin olive oil, divided
 2 tablespoons white-wine vinegar
 ¾ teaspoon salt, divided
 3 cloves garlic, minced
 1 teaspoon ground coriander
 1 teaspoon ground cumin
 4 large boneless, skinless chicken thighs (about 1 ¼ pounds), trimmed
Preparation
1.
2.
3.
4.
However, the Food and Drug Administration (FDA) has said that BPA is
safe at the very low levels that occur in some foods. This assessment is
based on review of hundreds of studies.
The FDA is continuing its review of BPA, including supporting ongoing
research. In the meantime, if you're concerned about BPA, you can take
these steps to reduce your exposure:
•
•
•
•
Seek out BPA-free products. More and more BPA-free products
have come to market. Look for products labeled as BPA-free. If a
product isn't labeled, keep in mind that some, but not all, plastics
marked with recycle codes 3 or 7 may be made with BPA.
Cut back on cans. Reduce your use of canned foods since most cans
are lined with BPA-containing resin.
Avoid heat. The National Institute of Environmental Health
Sciences, part of the National Institutes of Health, advises against
microwaving polycarbonate plastics or putting them in the
dishwasher, because the plastic may break down over time and allow
BPA to leach into foods.
Use alternatives. Use glass, porcelain or stainless steel containers
for hot foods and liquids instead of plastic containers.
References
Zeratsky, Katherine. (2013). What is BPA, and what are the concerns about BPA?
Retrieved from http://www.mayoclinic.com/health/bpa/AN01955
Preheat grill to medium-high.
Combine cucumber, mint, onion, 2 tablespoons oil, vinegar and ¼ teaspoon salt in a
medium bowl. Set aside.
Mash garlic and the remaining ½ teaspoon salt in a small bowl until it becomes a paste.
Stir in the remaining 1 tablespoon oil, coriander and cumin. Rub the mixture on both
sides of each chicken thigh.
Grill the chicken thighs until an instant-read thermometer inserted into the thickest part
registers 165°F, 3 to 5 minutes per side. Serve the chicken with the cucumber salad.
Working Advantage
Just for being a Wellworks For You participant you
automatically receive savings of up to 40% from
participating vendors. These incredible savings include:
movie tickets, Broadway Theatre, theme parks, sporting
events, family events, online shopping, seasonal ski tickets,
and much more.
Register Today!
Register today by following these 5 simple
steps:
1. Go to: www.workingadvantage.com/Wellworks
2. Click "Go to Working Advantage" at the bottom
left hand side of the screen
3. Click on "Register" in the orange box at the top
of the page
4. Click "Employees Click Here"
5. Enter "Member ID#" (288836597) and create
your account with your e-mail address and
Nutritional Content
Per serving: 325 calories; 21 g fat ( 4 g sat , 12 g mono ); 94 mg cholesterol; 5 g carbohydrates; 0
g added sugars; 27 g protein; 2 g fiber; 521 mg sodium; 358 mg potassium.
password of your choice.
June Deals
Nike Golf
Up to 70% off
The Goal of Men’s Health Month
The purpose of Men's Health Month is to heighten the awareness of preventable health
problems and encourage early detection and treatment of disease among men and boys.
Alarming statistics show that men's health is at great risk. On average, men die almost 6
years younger than women and suffer higher mortality rates for the top causes of death.
The lives of hundreds of thousands of men will continue to be threatened unless
immediate action is taken to combat this growing crisis. Research shows that:
 men do not see physicians for a physical exam nearly as often as women
 men are dying of the top causes of death at higher rates than
women
 men are more likely to be uninsured than women
 approximately 30,000 men in the US die each year from prostate
cancer
Find events in your area by checking the Men’s Health Calendar at:
www.menshealthnetwork.org
Lensmart
20% off your order
Kaplan Test Prep & Admissions
Save $50 on test prep, plus take a Free practice test
Follow Us and
Like Us!
@WellworksForYou
Facebook.com/wellworksforyou
Featured Recipe:
Continued from the first page…
Frozen Treat - Swap your popsicles and water ice for frozen
Greek yogurt. Blend 12 ounces of plain or vanilla Greek
11
yogurt with 1 cup of your favorite berries, and put into
popsicle molds or an ice cream cooler. Delicious, nutritious,
and packed with protein and vitamins.
Grilled Chicken Thighs with CucumberMint Salad
Yield: 4 servings, 1 chicken thigh & 1/2 cup salad each
Each month Wellworks For You will be featuring a healthy recipe! If you wish to submit a
healthy recipe, please email your recipe to Wellworks For You at
[email protected] by July 1st in order for it to appear in next month’s Newsletter!
References
Wallace Smith, Beth. (2013) How to lighten up your summertime party
staples. Retrieved from
http://www.philly.com/philly/blogs/healthy_kids/How-to-lighten-up-yoursummertime-party-staples.html#UGteDVd77FCr3g8d.99
_________________________________________
Seasonal Foods:
June
Grocery shopping is already a pretty time consuming task, but
not knowing what to buy when you get there can be
overwhelming and pricey. However, purchasing seasonal
foods is a healthy and cost effective way to approach food
shopping. Grocery stores tend to stock up on these items in
bulk because they are plentiful, making them less expensive
for you—especially when they go on sale. So at the beginning
of each month, WomansDay.com will let you know which
seasonal foods should be on your grocery list—making your
weekly trip to the store easier on you (and your wallet).
Seasonal Fruits and Vegetables for June:
 Apricots
 Beets
 Blueberries
 Cherries
 Corn
 Green beans
 Kiwi
 Peaches
 Peas
 Nectarines
 Strawberries
 Watermelon
 Yellow squash
What is BPA, and what are the
concerns about BPA?
BPA stands for bisphenol A. BPA is an industrial chemical that has been
used to make certain plastics and resins since the 1960s.
BPA is found in polycarbonate plastics and epoxy resins. Polycarbonate
plastics are often used in containers that store food and beverages, such
as water bottles. They may also be used in other consumer goods.
Epoxy resins are used to coat the inside of metal products, such as food
cans, bottle tops and water supply lines. Some dental sealants and
composites also may contain BPA.
Some research has shown that BPA can seep into food or beverages from
containers that are made with BPA. Exposure to BPA is a concern
because of possible health effects of BPA on the brain, behavior and
prostate gland of fetuses, infants and children.
Ingredients
 2 cups diced seeded English cucumber (about 1 large)
 6 tablespoons chopped fresh mint
 3 tablespoons finely chopped red onion
 3 tablespoons extra-virgin olive oil, divided
 2 tablespoons white-wine vinegar
 ¾ teaspoon salt, divided
 3 cloves garlic, minced
 1 teaspoon ground coriander
 1 teaspoon ground cumin
 4 large boneless, skinless chicken thighs (about 1 ¼ pounds), trimmed
Preparation
1.
2.
3.
4.
However, the Food and Drug Administration (FDA) has said that BPA is
safe at the very low levels that occur in some foods. This assessment is
based on review of hundreds of studies.
The FDA is continuing its review of BPA, including supporting ongoing
research. In the meantime, if you're concerned about BPA, you can take
these steps to reduce your exposure:
•
•
•
•
Seek out BPA-free products. More and more BPA-free products
have come to market. Look for products labeled as BPA-free. If a
product isn't labeled, keep in mind that some, but not all, plastics
marked with recycle codes 3 or 7 may be made with BPA.
Cut back on cans. Reduce your use of canned foods since most cans
are lined with BPA-containing resin.
Avoid heat. The National Institute of Environmental Health
Sciences, part of the National Institutes of Health, advises against
microwaving polycarbonate plastics or putting them in the
dishwasher, because the plastic may break down over time and allow
BPA to leach into foods.
Use alternatives. Use glass, porcelain or stainless steel containers
for hot foods and liquids instead of plastic containers.
References
Zeratsky, Katherine. (2013). What is BPA, and what are the concerns about BPA?
Retrieved from http://www.mayoclinic.com/health/bpa/AN01955
Preheat grill to medium-high.
Combine cucumber, mint, onion, 2 tablespoons oil, vinegar and ¼ teaspoon salt in a
medium bowl. Set aside.
Mash garlic and the remaining ½ teaspoon salt in a small bowl until it becomes a paste.
Stir in the remaining 1 tablespoon oil, coriander and cumin. Rub the mixture on both
sides of each chicken thigh.
Grill the chicken thighs until an instant-read thermometer inserted into the thickest part
registers 165°F, 3 to 5 minutes per side. Serve the chicken with the cucumber salad.
Working Advantage
Just for being a Wellworks For You participant you
automatically receive savings of up to 40% from
participating vendors. These incredible savings include:
movie tickets, Broadway Theatre, theme parks, sporting
events, family events, online shopping, seasonal ski tickets,
and much more.
Register Today!
Register today by following these 5 simple
steps:
1. Go to: www.workingadvantage.com/Wellworks
2. Click "Go to Working Advantage" at the bottom
left hand side of the screen
3. Click on "Register" in the orange box at the top
of the page
4. Click "Employees Click Here"
5. Enter "Member ID#" (288836597) and create
your account with your e-mail address and
Nutritional Content
Per serving: 325 calories; 21 g fat ( 4 g sat , 12 g mono ); 94 mg cholesterol; 5 g carbohydrates; 0
g added sugars; 27 g protein; 2 g fiber; 521 mg sodium; 358 mg potassium.
password of your choice.
June Deals
Nike Golf
Up to 70% off
The Goal of Men’s Health Month
The purpose of Men's Health Month is to heighten the awareness of preventable health
problems and encourage early detection and treatment of disease among men and boys.
Alarming statistics show that men's health is at great risk. On average, men die almost 6
years younger than women and suffer higher mortality rates for the top causes of death.
The lives of hundreds of thousands of men will continue to be threatened unless
immediate action is taken to combat this growing crisis. Research shows that:
 men do not see physicians for a physical exam nearly as often as women
 men are dying of the top causes of death at higher rates than
women
 men are more likely to be uninsured than women
 approximately 30,000 men in the US die each year from prostate
cancer
Find events in your area by checking the Men’s Health Calendar at:
www.menshealthnetwork.org
Lensmart
20% off your order
Kaplan Test Prep & Admissions
Save $50 on test prep, plus take a Free practice test
Follow Us and
Like Us!
@WellworksForYou
Facebook.com/wellworksforyou
2013
June
in this issue >>>
1615 West Chester Pike, Suite 104
West Chester, PA 19382
How to Lighten Up Your Summertime Party Staples
What is BPA, and what are the concerns about BPA?
Grilled Chicken Thighs with Cucumber-Mint Salad
A Monthly Insight into Health and Wellness
wellnews
trivia question How to Lighten Up Your
After reading the article “How to Lighten Up
Your Summertime Party Staples,” name one
way you will transform your summer diet by
substituting fatty, sugary foods with healthy
choices this month.
All those who submit an answer will be
placed in the drawing to possibly win a
$25.00 Wellworks For You Visa Debit Card!
Please e-mail [email protected]
with your answer. If you wish to be placed in
the drawing your answer must be submitted to
Wellworks For You by the last day of the
month.
Summertime Party Staples
There are two times of the year that
children gain the most weight in my
professional experience. The first is
during the holiday season, and perhaps
surprisingly, the second is during the
summer. A combination of these factors
could lead to weight gain – a lack of
structure in their day without school,
being more responsible for feeding
themselves, and social celebrations from
graduation parties to vacations almost
every weekend.
While I definitely do not discourage
families from enjoying less healthy
options on special occasions, you also
need to realize that not every barbeque can
be treated as a “special occasion” for food
choices when your social calendar is
packed every weekend.
Main Dish Makeover - Instead of the
standard hot dogs and burgers, lighten up
your meat selection with chicken breasts.
Naturally lower in fat and an excellent
source of protein, they are still satisfying
and pack big party flavor with a balsamic
marinade or barbecue sauce.
Side Dish - A barbecue isn’t a party at my
house without some sort of pasta salad.
Instead of a mayonnaise based dish,
change up the flavor by adding some cubed
avocado for a creamy dose of heart healthy
omega-3 fats. Maximize the nutrition by
switching to whole wheat or “white wheat,”
fiber rich pastas and add as many diced,
colorful summer vegetables as you can find.
Grilled Salad - I bet that if you put a green
salad out on the picnic table, 75 percent of it
would still be there at the end of the party.
Make those veggies much more enticing by
making a grilled salad: Place a head of
romaine lettuce cut in quarters, cherry
tomato halves, sliced red onion, sliced
peppers, and summer squash onto foil.
Drizzle with olive oil and grill on the top
rack for ten minutes, turning vegetables after
five minutes. Drizzle your favorite
vinaigrette or balsamic vinegar and serve
immediately.
Summertime Cooler - Toss the sugary
drinks aside and make a Pineapple Cooler.
Mix 1/3 of pineapple juice with 2/3
sparkling water for a refreshing flavor,
without all of the added sugar. Having a
party? Try an iced tea bar: Make a large
container of unsweetened iced tea, and have
sliced fruits like peaches, raspberries,
lemons, and blackberries for added flavor.
Continued on the next page…