September Wellness Newsletter

Putting a Safety Lock on Your Health

Big image

Feature Employee

Terry Willenborg

Dubuque, IA


A passion can take you somewhere you wouldn’t expect sometimes. Terry’s passion is running. He’s been quick on his feet since he was a little boy. He played soccer while he was in high school, but found out he wasn’t all that great at passing the ball around. He loved to run, so he took the position of midfield so he could chase the game up and down the field.


He had a few friends who would sign up for distance races. He joined in for a 5K once and knew he loved it immediately. They’d sign up for races together and created some good competition amongst their buddies. Some were faster at long distances and some were quicker during shorter distances, so it always kept the races interesting. He now completes about 35 races each year. Most of them are 5Ks and 10Ks, but he crossed the finish line of a half marathon this past Labor Day weekend.


Since he had a lot of experience on the participant side of a race, he thought it would be very fitting to create a walk that supports the Alzheimer’s Association in memory of his grandmother. He started it four years ago as a 5K and has expanded it to include a 10K this year.


His first year had 110 participants and it grew to 262 participants this year. When he was first starting out, he knew exactly where to start getting advice from. His aunt works with Relay for Life and knows a lot about coordinating a race, so he first turned to her. He also had made a lot of friends through all the races he runs, so he was able to talk with them, get some ideas and even recruit some to participate in the race. His goal this year was to raise $5,000 to donate to the Alzheimer’s Association, and completely surpassed it by reaching $7,500.


A large portion of the donations came from businesses. He would ask for their support, but many of them do not donate unless it is an official non-profit organization. After going through the long application process, he has finally gotten the Willenborg Alzheimer’s Fundraising Group approved as an official non-profit. He’ll now be able to excel in his fundraising efforts and keep expanding his contribution to help fight Alzheimer’s disease.


This is something that he has really enjoyed doing and is excited to keep it going for years to come. Since it takes place in Dubuque, IA, and loves to see those familiar Rite-Hite faces show up and participate in this event each year.


What will your passion bring you?

Eating Healthy at the Airport

Eating healthy at the airport can be a challenge. There are a few ways to help you make better choices and eat more nutritious meals while stuck in the airport:


Skip the Extras:

  • Try to avoid foods that are packed with extra calories and fat. If you’re looking at sandwiches, steer away from anything with cheese or sausage. Sandwiches like chicken salad or tuna salad are loaded with mayonnaise or other specialty dressings.
  • Try to pass on the junk food sides like chips and cookies. They can be filled with fat, sugar and unnecessary calories.

Load up on Produce:

  • It can be difficult to find produce in airports, but you can ask for a sandwich with extra lettuce or tomatoes.
  • Side stands typically offer whole fruits or fruit cups. Fruits and vegies are low in calories and high in fiber which will help keep you full on the flight. They’re also packed with nutrients and a great source of vitamins.

Slow Down:

  • Even though you may be in a rush to catch your flight, don’t rush eating your food. It’s important to take your time while eating to prevent ourselves from eating more than we need and to help with digestion.

Do your Homework:

  • If you know what airport and terminal you’ll be flying out of, do some research beforehand. All eateries and their location in the airport are listed online. Many restaurants also have menus and nutritional information on their websites as well. If you travel frequently, it’ll be helpful to know where the healthy options are located.

Pack snacks

  • Bring food from home with you. You’ll know exactly what you’re eating and it’ll save you both time and money.

HumanaVitality Tip!

New biometric screening locations!


Humana has partnered with two new companies to help make it easier to get a vitality check!


1. Quest Diagnostics

Schedule an appointment through the HumanaVitality website.

By doing that, you’ll get a free appointment and they’ll submit your results for you.


2. Kroger Company Family of Pharmacies

Print off a voucher and use the HumanaVitality website to find a location.

They will submit the results to Humana for you


You’ll be able to find these under the “Get Healthy” dropdown tab on the website by clicking on “Vitality Check”

Recipe! Crunchy Oven Baked Chicken

Ingredients:

  • 2 pounds boneless, skinless chicken thighs
  • ¾ cup 0%-fat plain Greek yogurt
  • 1 tablespoon Dijon mustard
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon lemon zest
  • 1 medium-size clove garlic, minced
  • ½ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 5 cups corn flake cereal
  • ¼ cup grated Parmesan cheese



Directions:


  1. Place the chicken on a cutting board, and using a sharp knife or kitchen scissors, remove any excess fat. Cut each thigh in half if they are large.
  2. Place the yogurt, mustard, lemon juice, lemon zest, garlic, salt, and pepper in a large bowl and stir to combine. Add the chicken and toss to coat evenly. Cover the bowl with plastic wrap and marinate in the refrigerator overnight. (You can marinate for as little as 1 hour, but for best results, marinate overnight.)
  3. Preheat the oven to 400ºF. Line a large baking sheet with aluminum foil. Spray a wire rack with nonstick cooking spray and set over the baking sheet.
  4. Place the cereal in a large zip-top plastic bag. Use your hands to crush the cereal until each flake is about an eighth of its original size. Place the cereal and Parmesan cheese in a large bowl and stir to combine.
  5. Working in batches, lift the chicken from the yogurt marinade, wiping excess away, and dip in the corn flake crumb mixture, pressing so the flakes adhere well. Transfer the chicken to the rack.
  6. Bake for 15 minutes, carefully remove the baking sheet from the oven, and turn each chicken piece over. Place back in the oven and bake until the chicken is cooked through and the coating is golden, an additional 15 to 20 minutes. Work in batches if your baking sheet and rack can’t hold all of the chicken at once.



Makes 6 Servings

Nutrition Information per Serving: 300 calories, 10g fat (3g saturated), 450 sodium, 22g carbohydrate, 1g fiber, 30g protein, 10% vitamin A, 10% vitamin C, 45% iron


Tip: Try serving it with a big green salad and roasted or mashed sweet potato!