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‘Quick Bites’
By HealthWorks nutrition consultant,
“Fast Food” Without the Fat
We’re all busy and it’s tempting to hit the drive-thru when we’re hungry and on the run. The reality is that the traditional “fast foods” are too salty, greasy, and loaded with fat. But missing a meal isn’t a good option, either. If you find yourself making a choice between missing a meal or eating on the run, here are some “fast food” ideas you can make ahead and eat on the fly. They are all low calorie (about 350 calories each), high in fiber or protein (so you feel full longer), and most will knock off at least one of your suggested fruit or vegetable servings for the day.
1. Turkey and cheese roll up. Take 2 slices of lean deli turkey and place it on a small, fajita sized whole wheat tortilla. Spread a thin layer of horseradish sauce over the turkey. Sprinkle shredded, 2% milk cheddar cheese on this layer. Roll up and pack in a bag. Pack 10-15 baby carrots and ½ cup green grapes in a bag to go with it.
2. Peanut butter and banana pocket. Slice 1 whole wheat pita pocket in half and fill each side with 1 Tbsp. natural peanut butter and half a sliced banana. Grab a bottle of water and you’re good to go.
3. String cheese and Triscuits. Just like it says- pack 2 low fat Mozzarella string cheese sticks and 12 Triscuits in a bag. Pack 1 cup of cleaned/dried blueberries to pop in your mouth at the red light.
4. Ham and cheese in a pita. Pack a ½ of a whole wheat pita with 2 slices of lean ham and 1 slice of low fat Swiss cheese. Add a little deli mustard in between the meat and cheese. Pack 10-15 grape tomatoes to round it out.
5. Nutty trail mix. Mix ¾ cup Cheerios, ¼ cup almonds, ¼ cup walnuts, ¼ cup sunflower seeds and ¼ cup raisins or dried cranberries in a bag or plastic container. Grab some low fat yogurt, a spoon and you’re all set!