Take 5. Take 5 for your health. 3 recipes. 5 health facts. 1 quick read for your coffee break. OCTOBER 2016 HEALTHY LEARNING AT WORK

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Blaise Hodge
5 years ago
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Breakfast eaters are more likely to have lower stress levels and fewer cognitive problems and accidents at work.

Try this technique for better breakfasts: make them ahead of time.

Breakfast Sandwiches and Whole Grain Kale and Egg Strata are speedily prepared the night before, doing the work for you while

1 for your health 3 recipes. 5 health facts. 1 quick read for your coffee break. Eat breakfast for a better workday Breakfast is worth a bit of effort. Breakfast eaters are more likely to have lower stress levels and fewer cognitive problems and accidents at work. They have higher nutrient intakes, and they re more likely to maintain a healthy weight than those who skip breakfast. Try this technique for better breakfasts: make them ahead of time. For the weekday rush and casual weekend entertaining, our recipes for Overnight Muesli with Easy Cherry Jam, Homemade Breakfast Sandwiches and Whole Grain Kale and Egg Strata are speedily prepared the night before, doing the work for you while you sleep. For many of us, breakfast just isn t complete without that precious cup (or two) of coffee. The European Parliament Think Tank wants to ensure foods like coffee aren t wasted; see our health facts for details. And check out Cook with Your Coffee in alive@work online for creative ways to use up every last drop.

Overnight Muesli with Easy Cherry Jam SERVES 5 Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt and nuts, cooking while you sleep.

2 Overnight Muesli with Easy Cherry Jam SERVES 5 Muesli is the original make-ahead morning meal. Oats are soaked with fruit, yogurt and nuts, cooking while you sleep. Here, it s paired with a jam made with the thickening power of chia seeds no cooking required! This creamy, sweet-tart breakfast will keep you going until lunchtime. 1 cup (250 ml) plain yogurt 1 cup (250 ml) water 2 Tbsp (30 ml) + 2 tsp (10 ml) lemon juice 2 Tbsp (30 ml) honey, divided 1/4 tsp (1 ml) vanilla or almond extract 1 apple, skin intact, cored and grated 2 cups (500 ml) large flake rolled oats (not instant) 1 cup (250 ml) chopped blanched almonds 1/4 tsp (1 ml) salt 2 cups (500 ml) fresh or frozen pitted cherries (defrosted if frozen) 2 Tbsp (30 ml) chia seeds In large bowl, combine yogurt, water, 2 Tbsp (30 ml) lemon juice, 1 Tbsp (15 ml) honey, extract and apple. Stir in oats, almonds and salt. Cover and refrigerate for at least 8 hours or overnight. Place remaining 2 tsp (10 ml) lemon juice, 1 Tbsp (15 ml) honey, cherries and chia seeds in food processor or blender. Blend until smooth, adding a little water if necessary. Transfer to reusable container and refrigerate for at least 6 hours or overnight. In the morning, give both muesli and jam a stir. Scoop muesli into bowls and top with a swirl of jam. Or, layer muesli with jam in glasses to create breakfast parfaits. Take it on theroad Build parfaits in small glass canning jars for a week s worth of breakfasts to go. EACH SERVING CONTAINS: 411 calories; 14 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 59 g total carbohydrates (21 g sugars, 10 g fiber); 157 mg sodium

Switch it up Spinach can be replaced with chopped steamed kale or diced red bell pepper, and eggs can be livened up with your favorite herb, spice or hot sauce.

3 Switch it up Spinach can be replaced with chopped steamed kale or diced red bell pepper, and eggs can be livened up with your favorite herb, spice or hot sauce. Homemade Breakfast Sandwiches MAKES 6 SANDWICHES Skip the drive-thru and make your own breakfast sandwich. Stored in the freezer, these make a great grab-and-go option for egg lovers. Heat one up while you re getting ready for work or school and wrap it back up in parchment to enjoy on your commute just don t forget a napkin and thermal mug of tea or coffee! 8 large eggs 2 cups (500 ml) baby spinach, finely chopped 3/4 cup (180 ml) milk or non-dairy milk 6 whole grain English muffins 1/2 cup (125 ml) grated Swiss or cheddar cheese Preheat oven to 375 F (190 C). Line 9 x 13 in (23 x 33 cm) glass or metal dish with parchment paper, leaving some overhang. In large bowl, beat eggs. Whisk in spinach and milk. Pour into prepared pan. Bake for 20 to 25 minutes, or until toothpick inserted in center comes out clean. Cool eggs completely. Leave oven on. Place English muffin halves on large baking sheet, cutside up. Toast in oven for 5 minutes. Turn oven off. Remove eggs from pan using parchment overhang. Using cookie cutter or rim of a glass roughly the same size as English muffin, cut 6 egg rounds. Save scraps for extra breakfast sandwiches, salads, stir-fries or pasta. Top 6 English muffin halves with 1 egg round per half, sprinkle cheese on each and top with other half of muffin. Tightly wrap each sandwich in parchment paper and place in single layer in reusable container. Freeze overnight, or for up to 1 month. When ready to eat, reheat in microwave for 1 to 2 minutes. EACH SERVING CONTAINS: 293 calories; 18 g protein; 12 g total fat (5 g sat. fat, 0.1 g trans fat); 29 g total carbohydrates (8 g sugars, 5 g fiber); 483 mg sodium

Whole Grain Kale and Egg Strata SERVES 6 A quick assembly the night before or the morning of, if having breakfast for dinner and you ve got an entertaining-worthy main course.

4 Whole Grain Kale and Egg Strata SERVES 6 A quick assembly the night before or the morning of, if having breakfast for dinner and you ve got an entertaining-worthy main course. Served with a side of fruit or small salad, it s a complete, protein-packed meal that will keep your inner weekend warrior energized. 2 Tbsp (30 ml) extra-virgin olive oil, plus more for baking dish 1 onion, diced 1 bunch kale (about 8 cups), de-stemmed and chopped 8 large eggs 3 cups (750 ml) milk or non-dairy milk 1/2 tsp (2 ml) ground black pepper 8 thick slices whole grain bread (preferably day-old), cut into 1 in (2.5 cm) cubes 1 cup (250 ml) grated cheddar cheese Timesaver! Instead of cubing the bread, whole slices can be layered like lasagna, sandwiching the onion, kale and cheese in the middle. In large pot, heat oil over medium. Add onion and sauté for 5 to 8 minutes, or until soft. Stir in kale and cook for another minute, or until wilted (add splash of water to help it wilt, if necessary). In large bowl, beat eggs. Whisk in milk and pepper. Lightly grease 9 x 13 in (23 x 33 cm) glass or ceramic dish with oil. Add half the bread cubes followed by onion and kale mixture, cheese and remaining bread. Slowly pour egg mixture over top. Cover and refrigerate overnight. In the morning, preheat oven to 350 F (180 C). Uncover strata and bake for 50 minutes to 1 hour, or until it is browned and center is set. Slice and serve hot. EACH SERVING CONTAINS: 430 calories; 25 g protein; 23 g total fat (8 g sat. fat, 0.1 g trans fat); 33 g total carbohydrates (10 g sugars, 5 g fiber); 453 mg sodium

$1 in 3 women and 1 in 5 men will fracture a bone due to osteoporosis.$ Exercising builds muscle strength, improves balance (which helps prevent falls), protects

Exercising builds muscle strength, improves balance (which helps prevent falls), protects

Wake up your taste buds by topping your oatmeal with cinnamon, blueberries and

Overnight Muesli with Easy Cherry Jam in this issue of ).

before date. The European Parliament Think Tank agrees.

minutes of walking every day can lead to a better night s sleep.

having a good night s sleep compared to people who don t exercise.

afternoon, can benefit sleep and it can reduce our risk of certain types of cancers.

This seasonal bird is high in protein and low in fat: that same turkey breast serving

(A serving of turkey is about 3 1/2 ounces, roughly the size of a deck of cards.

5 1 in 3 women and 1 in 5 men will fracture a bone due to osteoporosis. Exercise is an excellent way to keep bones strong. Exercising builds muscle strength, improves balance (which helps prevent falls), protects the spine, improves posture and helps to slow the rate of bone loss that may occur as we get older. October 29 is Oatmeal Day. If you think oatmeal is bland and boring, think again! Wake up your taste buds by topping your oatmeal with cinnamon, blueberries and strawberries (fresh or frozen), bananas or nuts or try eating oats in muesli form (see Overnight Muesli with Easy Cherry Jam in this issue of ). ten fifty-six percent of the British say they believe it s safe to eat food past its best before date. The European Parliament Think Tank agrees. They propose removing best before dates on foods with a long shelf life like coffee, pasta and rice to prevent food waste. Currently, Europe wastes 90 to 100 million tonnes of food each year. minutes of walking every day can lead to a better night s sleep. A US survey found that people who exercise vigorously are twice as likely to report having a good night s sleep compared to people who don t exercise. Exercising at just about any time, whether it s early in the morning or later in the afternoon, can benefit sleep and it can reduce our risk of certain types of cancers. 29 grams of protein are contained in a serving of turkey breast meat with skin. This seasonal bird is high in protein and low in fat: that same turkey breast serving contains 8 grams of fat. Remove the skin, and you save 4 grams of fat. (A serving of turkey is about 3 1/2 ounces, roughly the size of a deck of cards.) If you don t want to cook a whole bird for Thanksgiving, you can still enjoy turkey in other ways. Give our Apricot, Coffee and Turkey Sliders a try see the recipe in alive@work online. The information provided in this publication is for educational and informational purposes only. It should not be used as a substitute for the advice of an appropriately qualified and licensed practitioner or healthcare provider. Copyright 2016 Alive Publishing Group Inc. - All rights reserved

Take 5. Take 5 for your health. 3 recipes. 5 health facts. 1 quick read for your coffee break. JULY 2017 HEALTHY LEARNING AT WORK

Take 5. Take 5 for your health. 3 recipes. 5 health facts. 1 quick read for your coffee break. JULY 2017 HEALTHY LEARNING AT WORK for your health 3 recipes. 5 health facts. 1 quick read for your coffee break. You go, grill We re all about grilled salads in alive@work online this month. But if you ve got to have the burger, you ve