Suggestion: develop your wellness activity around the skills and interests that already exist within your group. You may be surprised by what a multi-talented team they are!
A commitment that brings people together regularly over a period of time is a great team building activity.
Get others involved! Ask friends, acquaintances, co-workers and community leaders to help you organize a wellness initiative. Consider partnering with an anti-poverty group, seniors, or those with mental or physical challenges..
 
RECIPES



Stir-Fried Kale
Quinoa and Roma Tomato Salad
Festive Smoothie
Honey-Mustard Grilled Salmon
Curried Squash Soup

 

 

STIR FRIED KALE
Ingredients:

2 tsp (10ml)  sunflower oil
1 tsp (5ml)  sesame oil
4 cups (1000 ml)  kale, julienned (remove tough center rib first)
2  leeks, julienned (white and  light green parts only)
1 tbsp (15 ml)  Tahini
2 tsp (10 ml)  hot pepper sauce
2 tsp (10 ml)  sodium-reduced soy sauce
Fresh cracked pepper to taste

89 calories, fat 6g, carbohydrate 8 grams, fibre 2g, protein 3 g, sodium 189mg

Adapted from Dietitians of Canada, Simply Great Food


PRINT THIS PAGE

Quinoa and Roma Tomato Salad

Ingredients:

1/2 cup (125 ml) sodium-reduced chicken broth*
1/2 cup (125 ml) water
1/2 cup (125 ml) quinoa, dry
1 tbsp (15 ml) extra virgin olive oil
1 medium lemon, juice and zest
1/2 tbsp (7.5ml) balsamic vinegar
3 medium roma tomatoes, chopped
1/3 cup (80ml) fresh mint, chopped or 2 tbsp (90 ml) dry

(per 1/2 cup serving) Calories 82, fat 3 g, carbohydrate 11 g, fibre 3 g, protein 3g, sodium 36mg.

Adapted from www.sobeys.ca

Great for back to school/work lunches!

*Home-made chicken stock can be substituted. See recipe below.

In a large pot, combine one 4lbs (2 kg) skin-on, cut -up chicken (all visible fat removed) with enough cold water to cover by about 2 inches. Add 2 carrots, 2 celery stalks with leaves, 2 onions, all coarsely chopped. Bring to boil, remove any film on top and add: 1 minced garlic clove, 1 bay leaf, 8 whole peppercorn, sprig of fresh parsley, 1/2 tsp (2 ml) dried thyme. Reduce heat and simmer 1 1/2 to 2 hrs uncovered, making sure chicken is covered with liquid at all times. Strain stock and chill. Skim fat and freeze.

Adapted from Dietitians of Canada, Simply Great Food


PRINT THIS PAGE

Festive Smoothie
Ingredients:

1 Avocado
1 1/2 cups (375 ml) pineapple, roughly cut
1 1/2 cups (375 ml) orange juice
1 tbsp (15 ml) honey (optional)
2 tsp (10 ml) lime juice
1 cup (250 ml) ice
4 servings

Garnish with pomegranate, dried cranberries and/or fresh mint for a festive look.
Calories 124, potassium 420 mg, carbohydrate 43 mg, fat 6 g

Adapted from Chiquita Avocado


PRINT THIS PAGE

Honey-mustard grilled salmon

Ingredients:

6 x 4 oz. (100 grams) salmon
1 tbsp (15 ml) fresh chopped dill or 1 tsp (5 ml) dry dill


Honey-mustard dressing

1 tbsp (15 ml) white wine vinegar
1/2 tbsp (7.5 ml) Dijon mustard
1-2 tbsp (15-30 ml) honey (to taste)
1/4 cup (60 ml) extra virgin olive oil
Generous amount of fresh cracked pepper


6 servings

Calories 300, carbohydrate 6g, protein 21g, sodium 70g

This salmon is great with brown rice and hot vegetables but also very good with salad greens and grilled vegetables.

Note: Prepare a separate portion of vinaigrette if you choose to use it as a salad dressing.

Source: The Chef Group


PRINT THIS PAGE

Curried Squash Soup

Ingredients:

2 tsp-10ml olive oil
2 leeks (or 1 cup onion, chopped)
2 cloves garlic, finely chopped
1 tsp-5ml curry powder
1 large carrot, diced
1 large potato, peeled and diced
4 cups diced squash ( 1 and 1/2 lb/ 750 grams )
4 cups sodium-reduced chicken broth*
2 tbsp toasted sliced almonds

6 servings

Calories 144, carbohydrate 24g, fibre 4g, total fat 4g

Excellent source of vitamin A, low in sodium, and 676 mg potassium.

*Home-made chicken stock can be substituted. See recipe below.

In a large pot, combine one 4lbs (2 kg) skin-on, cut chicken (all visible fat removed) with enough cold water to cover by about 2 inches. Add 2 carrots, 2 celery stalks with leaves, 2 onions, all coarsely chopped. Bring to boil, remove any film on top and add: 1 minced garlic clove, 1 bay leaf, 8 whole peppercorn, sprig of fresh parsley, 1/2 tsp (2ml) dried thyme. Reduce heat and simmer 1 1/2 to 2 hrs uncovered, making sure chicken is covered with liquid at all times. Strain stock and chill. Skim fat and freeze.


PRINT THIS PAGE


WIN over $20,000
By registering and accomplishing your group, organization, community, workplace or school activity for your Wellness Commitment you are entered to WIN. Plus when you add to your Wellness Commitment page any of the following you will receive an additional ballot in the contest: addition of a story, upload a photo, upload a video, write a blog entry, like our Facebook page, virtual ball pass invitation, completed your commitment, add a new Wellness Commitment.

Click here to download full Prize Details
Pass the Ball to a friend

Wellness Week is from October 1 - 7

Add your event to our site:

http://www.gnb.ca/0131/wellness_week-e.asp

Also browse and find out what events are happening in your region!

Share the wellness today!