Words on Wellness Newsletter

Welcome to “Words on Wellness,” a monthly newsletter that promotes a healthy lifestyle for Iowans. In each issue, you’ll gain reliable, research-based information about nutrition, exercise, and food safety, and explore the power of incorporating healthy practices into daily living for you and your family.  Download your copy below.
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November 2018 (color pdf)

  • Nutrition topic: The Flexitarian Diet-A flexible way to eat well
  • Recipe: Black bean burgers
  • Food Safety topic:  How dangerous is double dipping
  • Physical Activity: the scoop on Hot Yoga

 
October 2018 (color pdf)

  • Nutrition: Sorting Fact from Fiction
  • Recipe – Tamale Pie (Yum! This one is a favorite of mine and a perfect meal to welcome fall)
  • Super Cooling for Safety- great tips to safely cool down large pots of soup or large roasts.
  • Be Active in Iowa’s Fall Colors.
  • September 2018 (color pdf)

    • Intermittent Fasting? Not so Fast!
    • Mini Salmon Loaves recipe
    • Kitchen Towels Can Be Home to Dangerous Bacteria
    • Resistance Training Prevents Sarcopenia

     
    August 2018 (color pdf)

    • Reducing Food Waste at Home
    • Recipe: Confetti Rice and Bean Salad
    • Food Safety: Prevent Cross Contact at Home
    • Physical Activity: Staying Active Benefits Mental Health

    July 2018 (color pdf)
    Grilling What's In Your Garden
    Chicken Fajitas
    Sheet Pan Meal Safety
    Join In the Fun Biking
    June 2018 (color pdf)
    Healthy Camping Foods
    Hot Dogs & Food Safety
    Is There Treasure Hiding Near You?

    May 2018 (color pdf)
    A checklist for selecting an Eating Plan
    A recipe for Cowboy Caviar
    Cardio Pyramid workout—check this out for a fun way to get your workout in!
    Produce Basics---information on how to store, clean and prepare fruits and vegetables.
     
    April 2018 (color pdf)
    Create a Rainbow on Your Plate
    Vegetable Soup with Kale and Lentils
    Food Safety for Donated Garden Produce
    Get Active with Gardening
    March 2018 (color pdf)
    How to Include Children in the Kitchen---check out the Spend Smart. Eat Smart video on this topic.
    Facts about Food Safety
    Crunchy Apple Roll-Up recipe
    Sedentary? Get Up and Move!
    February 2018 (color pdf)
    Recipe for Quick Oats---A recipe for overnight oats in a jar.  Mix in a container or jar and place in the refrigerator overnight.  Grab and go in the morning!
    Oatmeal: It’s a keeper--- learn some tips about grains in this article.
    Physical Fitness without the Fees—tips on strength training that are no cost.
    Janaury 2018 (color pdf)
    Nutrition article: Unlock the full nutrition benefit of Veggies
    Recipe: Homemade salad dressing
    Food Safety:  Mail Order food safety information
    Physical Activity offers some motivation through four tips to help you reach your fitness goals as we head into a new year.
    December 2017 (color pdf)
    Clean’ labeling
    Recipe- It’s a Meal Strata
    Food Safety- It’s not always the last thing you ate.
    Physical Activity- Staying Active in the Wintertime.
    November 2017 (color pdf)
    Food Trend:  Have you heard of aquafaba?
    Recipe--Chickpea Cookie dough—yum!  This recipe uses aquafaba.
    Food Safety tip:  Slowcooker food safety tips for the holiday season.
    Physical activity:  Seasonal fitness activities to try.
    October 2017 (color pdf)
    Instant Pot might help you eat healthier
    Recipe --- Red Beans and Rice
    Feeling Queasy? Call It’s Easy!
    Indulging in Physical Activity
    September 2017 (color pdf)
    Boxed Meals
    Recipe for Ramen skillet
    Listeria
    Tips to encourage physical activity in friends and family members.
    August 2017 (color pdf)
    Do You Have an App for That?
    Recipe:  Fruit Pizza
    Food Safety Tips for Young Children
    Biking for Fitness
    July 2017 (color pdf)
    Nutrition Article:  Eating Away from Home—Gives several tips for eating healthfully away from home.
    Recipe:  Take-Along Trail Mix
    Food Safety article:  Picnic Food Safety tips.
    Physical Activity article:  It’s Park and Recreation Month—enjoy one of these beautiful summer days a one of our local park and recreation areas.
    June 2017 (color pdf)
    Recipe safety in cookbooks
    Recipe featured-Supreme grilled cheese sandwiches
    Making tasty affordable holiday meals
    Exercise for weight loss
    May 2017 (color pdf)
    Nutrition article: What to eat?  Snack Attack
    Recipe:   After school Hummus
    Food Safety article: It’s in your hands
    Physical Activity:  Exercise is Medicine

    April 2017 (color pdf)
    Online Tools for Healthy Choices---Check out the My Plate website, ChooseMyPlate.gov
    Recipe:  Fish Tacos
    Food Safety: Seafood Recommendations for Pregnant and Breastfeeding Women and Young Children
    Physical Activity:  Body Weight Training

    March 2017 (color pdf)
    Tracking for health—some apps to help you reach your health goals.
    Recipe:  Teriyaki Rice Bowl
    Dates on Food: Tips to help you determine when food is still safe to eat.
    Physical activity—Try swimming to change up your workout.
    February 2017 (color pdf)
    Build a Better Bowl—Ideas for making a healthy meal in a bowl.
    Recipe--- Zesty Whole Grain Salad—Try a new grain in your salad this month—have you had Kamut?
    Safe Food on the Big Screen-  Cooking shows are fun to watch, but there’s room to improve when it comes to food safety
    Physical Activity---Wearable Technology is a Top Fitness Trend

    January 2017 (color pdf)
    Recipe - Minestrone Soup
    Food Safety - Deep Cleaning the Freezer
    Physical Activity - Indoor Activity Ideas
    December 2016 (color pdf)
    Healthy Gifts from the Heart
    Recipe—Popcorn Trail Mix
    Take Safe Food to the Potluck
    Snowshoeing!
    November 2016 (color pdf)
    Less Waste, More Money---tips on reducing food waste.
    Recipe—Pumpkin Apple Cake
    Sponge Safety tips
    Tracking Wildlife—tips on identifying animal tracks.

    October 2016 (color pdf)
    How to Get Your Vitamin D
    Loaded Potato Soup recipe
    Slow Cookers: Be safe and smart as you use this great kitchen tool
    Just Dance is the physical activity article
     
    September 2016 (color pdf)
    "Healthy Choices for Healthy Events 
    The Real Deal on Raw Flour
    Recipe of the month:  Carver Dip
    Planks for a Strong Core

    August 2016  (color pdf)
    Surfing the Web for Accurate Nutrition and Health Information
    Recipe:  Apricot Pops
    Physical Activity:  Long periods of sitting?  Try some ‘deskercise’.  Get active at your desk!
    Food Safety:  A bit about steam canning.

    July 2016 (color pdf)
    Oganic Does Not Mean Chemical Free
    Recipe for Frozen Fruit Cups
    Physical Activity: Foam Roll Your Way to Better Fitness

    June 2016 (color pdf)
    Announcing... a brand new vegetable!
    Roasted Kalettes
    Buying Fresh Produce? Keep It Fresh?
    Move for Thought
    May 2016 (color pdf)
    Gardening: Top 10 Vegetables to Grow and Eat for Health-Check out this list as you plan your garden.
    Summer Bounty Salad—A simple recipe to enjoy your veggies!
    Clean Your Way to a Safer Kitchen—Time to spring clean in your kitchen.
    Your Brain on Exercise? Tips to boost your brain health.
    April 2016 (color pdf)
    2016 – International Year of the Pulses.  What’s a pulse you ask?  A pulse is part of the legume family and refers to the dried seed.
    Recipe for Lentil Tacos
    Food Safety Protection in Iowa: Did you know
    What’s Keeping American’s from Moving More?
    March 2016 (color pdf)
    2015 Dietary Guidelines released-the focus is on small shifts and choosing nutrient dense foods and beverages in place of less healthy choices.
    Fish Sandwich recipe-A tasty sandwich option that’s surprisingly quick to make.
    Leftovers and Food Safety-Cook safely, store safely and enjoy those leftovers.
    Physical Activity Guidelines- some is better than none-check out the physical activity tracker for motivation.
    February 2016 (color pdf)
    Avocado Oil 101—Trending this year, a new oil!
    Recipe this month—Salad Dressing
    Health Inspection Records for eating establishments at your Fingertips—check out a new app.
    Physical Activity- Functional Fitness

    January 2016 (color pdf)
    Get Your Brain in Shape: Put Veggies on your plate. Bring on the berries. Don’t overlook omega-3 fatty acids.
    The recipe this month is for Salmon Patties.
    Winter Weather Emergencies-What Do You Do?
    Tips on Safe Winter Fitness.  Watch the weather, layer your clothes, drink your liquids.
    December 2015 (color pdf)
    “Alzheimer’s Disease: A Weighty Matter
    Rise and Shine Breakfast Cobbler
    Don’t Let Foodborne Illness Crash Your Holidays
    Winter Activities for Burning Calories

    November 2015 (color pdf)
    Sprouted Foods—A new trend that goes beyond bean sprouts.
    Butternut Squash Enchiladas—Yum!
    USDA’s Meat and Poultry Hotline- Keep this number handy to avoid Turkey Trauma this Thanksgiving. Exercise Clothing Basics-It’s all about the fabric and the fit.
    October 2015 (color pdf)
    Save Money, Eat Well has tips on saving money while eating nutritiously.
    You’ll find a recipe for Sweet Potato fries and an amazing dip that goes with them.
    Tips on safe handling of left overs.
    The physical activity article offers five tips on walking with maximum safety and the most success.
    September 2015 (color pdf)
    Recipe for Safe Food
    Broccoli Salad
    Superfoods: More than Kale and Quinoa
    Get Moving in Your Community
    August 2015 (color pdf)
    Orthorexia: An Obsession with Eating Pure
    Quick Fruit Dessert
    Are You Sitting Too Much?
    Microwave Safe Containers and Wraps
    July 2015 (color pdf)
    The Hype about Coconut Oil
    Anyday Picnic Salad recipe
    Eggs and Poultry: Safe to Eat
    Fitness for People with Disabilities
    June 2015 (color pdf)
    Biggest chunk of calories comes from processed foods, study finds
    Pan Fried Tilapia with Orange Sauce
    Grill Food safely
    Make physical activity a regular part of the day

    May 2015 (color pdf)
    A Look at Energy Drinks: Paying the Price for Caffeine?
    Fruit Smoothie recipe
    Home Food Safety Mythbusters
    Health Benefits of Bicycling

    April 2015 (color pdf)
    Reconsidering the Egg
    Make ahead Breakfast Burritos
    Are you Cooking food Safely
    The Garden: Mother Nature’s Gym

    March 2015 (color pdf)
    The Paleo Diet
    Chicken Alfredo Recipe
    Keeping it clean-to wash or to use hand sanitizer?
    What’s Hot-Bikram Yoga
    Also note that this month includes an opportunity to take a voluntary survey regarding the WOW newsletter.
    February 2015 (color pdf)
    Trending Fad---Activated Carbon
    Beef and Vegetable Stir-Fry recipe
    Wood or Plastic—Which cutting board is better
    Physical Activity—bodyweight training
    January 2015 (color pdf)
    New Labeling Requirements for Menus and Vending Machines
    Beef and Bean Chile Verde recipe
    What’s for Dinner?  Safe directions for thawing ground meat in the microwave
    Increase your physical activity with Tai Chi

    December 2014 (color pdf)
    Prebiotics-Probiotics - What is the Difference?
    Recipe: Quick Turkey Rice Soup
    Making Sense of the Dates
    Activity Trackers - Are they for You?
    Special Gift! Holiday Idea Booklet

    November 2014 (color pdf)
    Recycling Food Waste: Waste Not, Want Not?
    Recipe: Tzatziki with Pita Chips
    Germs in the Kitchen
    The Safety of Cross Fit

    October 2014 (color pdf)
    Healthier Snacks Sold in Schools
    No knead whole wheat bread recipe
    Brown bag lunch food safety 
    Recent research on running
    September 2014 (color pdf)
    Cleanse Diets:  How to Protect Yourself from Fad Diets
    Chicken Fajitas
    Get Moving at Work
    Ice Cold Facts
    August 2014 (color pdf)
    Nothing Says Summer Like Peaches
    Grilled Peaches
    Investigate the Outdoors this Summer
    Pet Food & Food Safety
    July 2014 (color pdf)
    Water is Key to Life
    Infused Water
    Buying and Selling Local Foods
    Cool off While Working out

    June 2014 (color pdf)
    Milk Myth’s Busted!
    Fruit Kabobs & Yogurt Dip
    Food Safety in stormy weather
    Iowa Games

    May 2014 (color pdf)
    GREEN – It’s the Color of the Season!
    Salad in a Bag
    Springtime Learning = Summer Safety
    Be Active, No Matter Your Age!

    April 2014 (color pdf)
    Genetically Modified Organismsn (GMOs) Explained
    Scrambled Egg Muffins
    Spring:  An Egg-citing Time of Year
    Get Motivated to Move

    March 2014 (color pdf)
    March Into Spring
    Quick Pad Thai
    Safe Food Home Preservation
    The Kitchen Workout

    February 2014 (color pdf)
    The Diet that is all Fluff
    Raspberry Mango Spinach Smoothie
    Dating 101
    HIIT Is a HIT!

    January 2014 (color pdf)
    Unravel the Meat Case Confusion
    Recipe: Tuscan Pork Loin
    Food Safety Mythbusters
    Beat the Winter Blues

    December 2013 (color pdf)
    Leftover Swap - How Safe Is It?
    Recipe:  Banana Nog
    Safe Eggnog
    Clean Up!

    November 2013 (color pdf)
    Make Your Thanksgiving Meal Last with 'Planned-overs'
    Recipe:  Carver Dip
    Dishwashers Are For Cleaning, Not Cooking
    Choosing the Right Gym for You

    October 2013 (color pdf)
    A Halloween Treat for Fall Roasted Pumpkin
    Recipe: Easy Roasted Veggies
    Home Canning 101
    Enjoy the Fall Colors in Iowa's State Parks

    September 2013 (color pdf)
    "Added Sugars" Add Up in Our Diets!
    Recipe: Yogurt Parfaits
    Eat Fresh Produce, But Handle It Safely
    Reduce Screen Time

    August 2013 (color pdf)
    Buying and Storing Fresh Fruits and Vegetables
    Recipe: Farmers Market Salad
    Food Safety at the Farmers Market
    Creek Walking
    July 2013 (color pdf)
    USDA Standards that Define Food Terms on Packaging
    Recipe: Cheesey Pasta with Summer Vegetables
    Handwashing 101
    Iowa Launches Happy & Healthy Outdoors

    June 2013 (color pdf)
    Fruits and Vegetables: Nature's Cancer Prevention
    Recipe: Spinach Black Bean Salad
    Can I Substitute Fresh for Dry Herbs and Spices?
    Gardeneing Counts as Physical Activity
    May 2013 (color pdf)
    Tip-Offs to Find Rip-Offs
    Recipe:  Rice Salad with Mango and Black Beans
    Teach Kids to be Food Safe
    No Workout on Purpose?
    April 2013 (color pdf)
    Brown Bagging It! Lunches to Go
    Recipe: Sweet Potato Bean Burritos
    Food Safety Guidelines and Reusable Shopping Bags
    Stay Active: Drake Relays Event Promotes Iowa's Healthiest State Initiative

    March 2013 (color pdf)
    Is it Still Good? Tossing Food that has Expired
    Recipe: Meat and Vegetable Macaroni
    Spend Smart. Eat Smart.
    Got 10 minutes? Then Exercise!

    February 2013 (color pdf)
    Whole Grain: Give Them the 3-step Test
    Recipe: Skillet Lasagna
    Storing Whole Grain Safely
    Dance Like the Stars!

    January 2013 (color pdf)
    Does Your Weight Need a New Year's Check-up?
    Recipe: Easy Bean Dip
    Don't Invite an Unwanted Friend to Your Super Bowl Party!
    Try a New Winter Sport

    December 2012 (color pdf)
    The Appeal of Apples
    Recipe: Hurry-up Baked Apples
    Checklist for Safe Recipes
    Kitchen Calisthenics

    November 2012 (color pdf)
    Tips to Save Money and Calories on Thanksgiving Dinner
    Recipe: Guiltless Pumplin Pie
    Thanksgiving Food Safety Quiz
    Take Your Cycling Indoors
    October 2012 (color pdf)
    Get Ready to Rough It with Fiber
    Recipe: Apple Dumplings
    Mail Order Food Safety
    Family Fitness - Get Healthy Together
    September 2012 (color pdf)
    Harvest and Store Vegetables at Peak Quality
    Recipe:  Spaghetti Squash Supper
    Back-to-school Nutrition
    Time to S-T-R-E-T-C-H

    August 2012 (color pdf)
    New Labels Required on Meat Packages
    Recipe: Watermelon Salsa
    Enjoy a Slice of Summer
    "TaeBalloon" kickboxing
    July 2012 (color pdf)
    July is Baked Beans Month
    Recipe: Baked Beans
    Keep Food Safe this Summer
    Physical Activity: Jump Rope
    June 2012 (color pdf)
    What's your Beef?
    Recipe: Spanish Macaroni
    Is it Done Yet?
    Have a "Ball" with exercise
    May 2012 (color pdf)
    What Does Gluten-Free Mean?
    Recipe: Strawberry, Melon & Avocado Salad
    Food Safety: Home-Canned Salsas
    Physical Activity: Tennis Anyone?

     April 2012 (color pdf)
    Speaking of raw milk
    Salmon and veggie bake
    Preserve the Taste of Summer
    Physical Activity:  Zumba

    March 2012 (color pdf)
    March is National Nutrition Month
    Recipe: Baked Potato with Cheesy Vegetables
    Physical Activity: How much is enough?
    February 2012 (color pdf)
    Sodium Intake for Heart Health
    Recipe: Fruit Salsa
    Recipe: Cinnamon Chips
    Preserve the Taste of  Summer
    Physical Activity: Break Time

    Janaury 2012    (color pdf)
    Taking Action to Improve Your Health
    1. Get Fit
    2. Rethink Your Drink
    3. Try New Foods
    Recipe: Cheesy Chicken Enchilada Bake
    Tips for Fresh Produce Safety

    December 2011 (color pdf)
    Celebrating Holidays with Food Allergies
    Quick and Easy Holiday Tips for Special Dietary Needs
    Recipe: Cranberry-Glazed Carrots
    Winter Walking Tips

    November 2011 (color pdf)
    Enjoying Thanksgiving Dinner When You Have Diabetes
    Recipe: Old Fashioned Stuffing
    Food Safety Tips for Stuffing
    Keeping Active When Its Cold Outside
    October 2011 (color pdf)
    Vegetarian Diet: Getting the Most Nutrition
    Recipe: Amazon Bean Soup
    Skating Your Way
    Make Safe Food Choices for Pregnancy
    September 2011 (color pdf)
    Time Out from Take Out
    Go Take a Hike
    Sack Lunch- Safe at Room Temperature
    Natural vs. Added Sugar
    August 2011 (color pdf)
    Food Safety Goes Mobile
    It only takes a few minutes to fuel up
    Yoga
    Recipe: Breakfast Splits
    July 2011 (Color pdf)
    MyPlate Message: Proportions
    July Brings New Food Preservation Program
    Summer Food Safety Tips
    Water Aerobics
    May 2011 (Color pdf)
    May is National Osteoporosis Awareness Month
    Grilling Safety
    National Bike Month
    April 2011 (Color pdf)
    Shake the Salt
    Flexibility
    Food Safety: Cutting Boards
    March 2011 (Color pdf)
    March Is National Nutrition Month
    Just ‘Tri’ It: Training for a triathlon
    Phytochemicals – They’re Good for You
    Washing Fresh Produce
    February 2011 (Color pdf)
    Hearth Health: Will Vitamins Help?
    Answerline: It's free, easy to use and a great resource
    Valentines Day: Celebrate in Good Health
    What's for Dinner? Menu Planning Tool

    January 2011 (Color pdf)
    Less Sunshine may call for more Vitamin D
    Quick Meals for Busy Families
    Start 2011 with New & Healthy Habits
    The Power is Out! What Do I Do?
    November 2010 (Black/White pdf)  (Color pdf)
    Roasting a Frozen Turkey
    Turkey Leftovers 101
    Burning Calories During the Holidays
    October 2010  (Black/White pdf)  (Color pdf)
    Slow cooking, Safe Cooking
    Healthy Tricks and Treats
    Harvesting and Storing Vegetables
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