Mar 27

Why Is Nutrition Important?

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Mar 24

Get Fit on Route 66 Challenge

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Mar 20

What Does A Day’s Worth of Fruit and Veggies Really Look Like?

F&V Servings

Mar 13

10 Healthy Foods to Snack on During Work

fruit-salad-1531448-1280x960Snacking on healthy foods throughout the day can be an excellent healthy habit to adopt. It can help keep your energy up so you can stay productive all day long. It can curb the distraction of a rumbling stomach. It can even help to keep your metabolism and digestive system moving throughout the day.

All of those great benefits are only true of healthy snacking though. Snacking on junk food will make you feel sluggish, bloated and tired. Junk food is also usually filled with empty calories meaning unhealthy snacks can make you feel even hungrier than before you started munching.

The best way to implement a healthy snacking regimen into your workday—and your coworkers’ workdays—is to be sure you know what to snack on. Take the time to find some healthy snacks you enjoy.

Whole Fruit

Apples, bananas, oranges, grapes and any other type of whole, fresh fruit are an excellent source of energy that tastes great!

Sliced Veggies

Cut up some veggies like carrots, cucumbers or bell peppers. These are a great, low-calorie snack that can also help you stay hydrated.


Nuts are a great source of quick energy. Be careful, though, when it comes to serving size. One serving size of nuts is only about a handful.

Energy Bites

There are so many great recipes for energy or protein bites. We love this recipe for monster cookie bites, but there are so many more on Pinterest!


Yogurt is a delicious snack if you have a cooler or fridge to store it in. You can even consider going Greek and choosing healthier Greek yogurt options.

Healthy Chips

There are so many recipes out there to make chips out of kale, spinach or even zucchini. Flavor them up how you’d like and snack on them all day long.


There’s a fine line when it comes to popcorn. This type of snack can quickly become unhealthy when loaded with butter and oil. Try to find healthier, simpler popcorn variations to snack on at work.


Jerky is a great high-protein snack to keep you energized. There are also plenty of flavorful options including beef, turkey, pork and even deer jerky.

Whole Grains

Whole grain snacks like muffins and toast are another great healthy choice. Be sure to either bake them yourself or double check the ingredients to ensure this snack is full of healthy whole grains.

Dips and Spreads

Dips and spreads like hummus, guacamole and pico de gallo can be delicious healthy treats. Be careful about what you use for dipping, though. Opt for things like pita bread or fresh vegetables.

No matter what you choose to snack on, pay attention to portion sizes. If you’re overeating even the healthiest foods, you’re still not doing your body any good.

It can also help to prepare snacks in advance. Maybe take some time on Sunday afternoon for meal and snack prep. That way you won’t be as tempted to head to the vending machine when your stomach starts to growl.

Healthy snacking can be a great productivity booster throughout your workday. Munching on healthy foods can help you stay energized, focused and healthy all day long!

Share this list with your team—or provide some of these healthy snacks in your break room—to help them take advantage of the many benefits of healthy workday snacking.



Mar 08

What’s in Season in March?


Mar 07

Healthy Holiday Cooking Demonstration at Coal Ridge MS

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Mar 06

Decoding Food Labels 101

Mar 01

March’s Healthy Hero

Jodi Marsolek was nominated as this month’s Healthy Hero because she is such an inspiration to her team at Coal Ridge Middle School. She is always there to support her fellow employees with anything wellness! We have had the honor to get to know Jodi the past year and truly think she is a wellness hero within our SVVSD community!

Healthy HeroWhat does your personal wellness routine look like?

My personal wellness routine starts with a healthy smoothie for breakfast and 30 minutes of light exercise.

What are some things you do to prioritize healthy living?

I am trying to prioritize my health by taking the me time to exercise and take care of myself and also spend the extra time planning meals and grocery shopping.

What are your favorite healthy foods?

My favorite healthy foods are carrots and strawberries. I love plain carrots, no dressing and strawberries with a little bit of truvia.

What would you like to see within our schools to promote healthy living?

I would like to see more health and fitness classes offered to all employees throughout the district after school hours so that we can enjoy some great yoga/zumba/cooking/etc. classes as a team.

What would be your one healthy tip you would like to share with your team members?

My one healthy tip would be: Everyday is a new day to start over, a new chance to make healthy choices.

We all love your dedication, Jodi!!! You are truly a hero in our eyes!!!

Feb 27

8 Ways to Rise Above the Chaos in Your Workplace

office-stress-1238090-1280x960We’ve all been there. Things at work can get stressful. The stress escalates those situations until things start to feel out of control and you’re slowly losing your grip.

Those situations can continue to heighten your stress levels—and we all know how harmful that can be for your mental and physical health. It can even damage your workplace relationships, which is one factor contributing to the frustration of the problem you’re facing. Couple those relational strains with the fact that nobody is thinking clearly, and you’ve gotten yourself into quite a mess.

In the moment, you might not be sure which way to turn, or how to make progress. It can easily start to feel like you’re just stuck.

But that’s not true! There are quite a few things you can do to rise above the situation, gain some perspective, maintain your mental health and get the problem solved. Here are a few of our favorites.

Focus on Priorities

If you’re not sure what your priorities are in a given situation, focus on setting priorities. Choose the things that are most important. Get those things straightened out first before addressing any of the other factors. Focusing on the most important items helps you to keep your “eye on the prize,” and steadies your perspective through the stress.

Do Something Kind

The easiest way to drag yourself out of a negative mindset is to be intentional about doing something kind for someone else. That might be complimenting a coworker, buying coffee for a stranger or straightening up the break room. Take a minute to shift your attitude by physically doing something to draw you out of that negative rut.

Literally Step Away

Go for a quick walk outside the office. Run and grab lunch. Head to a coworker’s cubicle for some office chit-chat. It doesn’t matter where you go, but you’ve got to get away from the situation. Take just a minute to step away and take in a different environment. Leave the stress in the old place, take a breath of fresh air and head back in to the situation recharged and ready to go.

Grab Some Water

Water is refreshing. Your body loves it! The act of grabbing a nice cold drink of water can be just the wake up call you need to spark some new energy and new ideas. It is also an excuse to literally step away from the situation if you need to go refill your water bottle. Enjoy this simple refreshment, and use it to rejuvenate for the problem at hand.

Make a List

Sometimes the most stressful part of a problem is not knowing where to go next. Making a list helps you to get organized. It helps you to lay out all of the pieces of the puzzle in one place. You’ll be able to see what’s most important. But you’ll also be able to more clearly see how each piece fits and what needs to happen first.


You can’t (and shouldn’t) handle everything on your own. You have coworkers for a reason. You’re all working together for a common goal—the good of the organization. If you are swamped with tasks, delegate some to some of your team members. Find a better place for them, and a better person to do them so you can get some things off your own plate.

Get a Quick Workout In

Working out can be a great way to release any emotions or stress you have built up. It physically requires you to exert that energy to finish your workout. It can also clear your mind, and you might come up with a simple solution while you’re on the treadmill. If you don’t have a workout space at your office, head outside for a walk or jog, or do some simple stretches at your desk.


Just take a minute, and breathe. Taking a deep breathe helps you to not only slow the situation down, but slow your body and mind down as well. It helps you to get everything inside of you working in the same rhythm. Then all you need to do is stick with that rhythm to get your work done.

Stress happens. It’s a normal part of the workday. If you’re not careful, stressful situations can quickly escalate into chaos. Don’t let those chaotic situations ruin your day or damage your health journey—and don’t let your coworkers fall into that pattern either.

In the heat of the moment, take a quick break to gather yourself. It will help you return to the situation ready to solve problems and move forward.



Feb 22

2017 Podcast List to Boost Motivation and Mindfulness

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