Eat Well

 

  • General Info
  • Recipes
  • 7-Day Meal Plan
  • Healthy Cooking
  • Resources
  • Success Stories - Videos
  • General Info

    Welcome to our Eat Well section! At Mohawk, we encourage you to live a healthy lifestyle. Visit often for healthy recipes, tips and resources.

    Please note: The information presented on this web site is for educational purposes only and not intended to take the place of your personal physician’s advice or to diagnose, treat, cure or prevent any disease. Always consult with your physician or healthcare provider before making any significant changes to diet and lifestyle to determine what is right for you. 

  • Recipes

    Mohawk and it's partners have created recipes that help you eat well to live well, because food can taste good and be good for you. What are you waiting for? Try one today! Also, be sure to check out the 7-Day Meal Plan by clicking the link above.

    July 20 almond crusted chicken with bruschetta 1  

    Almond Crusted Chicken with Bruschetta

    Almond Crusted Chicken 

        July 20 garlic lovers salmon 1    Garlic Lovers Salmon 
                   
    July 20 cauliflower hash brown breakfast bowl   Cauliflower Hash Brown Breakfast Bowl      July 20 herb roasted zuccnini and carrots 1    Herb Roasted Zuccnini and Carrots
                   
     July 20 corn avocado and black bean salad   Corn Avocado and Black Bean Salad     July 20 five minute chocolate ice cream 1    Five Minute Chocolate Ice Cream
                   
    July 20 dark chocolate coconut bites   Dark Chocolate Coconut Bites
         July 20 honey lime quinoa fruit salad 1   Honey Lime Quinoa Fruit Salad
                   
     July 20 Kung Pao Chickpeas 1   Kung Pao Chickpeas      July 20 frozen crunchy bananas 1   Frozen Crunchy Bananas
     Black Bean Burger By Allrecipes    Black Bean Burger      Thai Lettuce Wraps 1   Thai Lettuce Wrap
     kale pizza   Portabella & Kale Pizza with Roasted Garlic Sauce      GarlicKaleSalad   Roasted Garlic Kale Salad
     okra   Roasted Okra      zucchini fritters    Zucchini Fritters
                   
                   
                   
                   

     

     

     

     

     

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  • 7-Day Meal Plan

    Mohawk and it's partners have developed 7-day meal plans. Try out one or try them all! Click a link below for recipe details.

    June 2018 7 Day Menu -  Highlights include: Summer Peach Salad with Balsamic Chicken, Greek Black Bean Burger, Easy Chicken Wraps with Cucumber and Apple

     
     
    Monday
     
    Tuesday
     
    Wednesday
     
    Thursday
     
    Friday
     
    Saturday
     
    Sunday
     
    Breakfast  

     Mon br

    Granola with
    Almond Milk

       

    Tue br 

    Banana
    Granola Parfait

     

    wed br

    Tropical
    Eye Opener

      

     Thur br

    Apple Oatmeal

     

     Fri br

    Papaya Boats with
     Peanut Butter Toast

     

    Sat br

    Egg Frittata

     

    Sun br

    Tropical
    Eye Opener

     
    Lunch      

     Mon lun

    Tuna
    Apple Salad

     

    Tue lun 

    Moroccan
    Lentil Soup

       

     wed lun

    Turkey Chili

        

    Thur dinn

    Lettuce Wraps

     

    Fri lun

    Avocado
    Cabbage Coleslaw

     

     sat lun

    Zesty Asian
    Chicken Salad

     

     Sun lun

    Avocado
    Tortilla Soup

     
    Dinner  

    Mon dinn 

    Sesame Chicken

     

     Tue dinn

    Turkey Chili in
    Pepper Shells

     

    wed dinn

    Almond
    Crusted Chicken 

     

    Thur lun2

    Salmon Tacos
    with Coleslaw

     

    Fri dinn 

    Chicken Kabobs

     

    Sat dinn

    Balsamic
    Garlic Chicken

     

    sun dinn 
    Citrus
    Garlic Tilapia

     

     

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  • Healthy Cooking

    Cooking ClassesEat Well to Live Well

    Mohawk partnered with Bradley Wellness Center to host a pilot program for healthy cooking class.

    Mohawk recently partnered with Bradley Wellness Center in Dalton, GA to host a pilot program for healthy cooking classes to a small group of employees and spouses on the Benefits health plan. The premise of the classes is “eat well to live well,” because food can taste good and be good for you.

    Around 20 members participated in the class that included cooking demonstrations by Melissa Krell, Sodexo Executive Chef and Anthony Moon, Sodexo Retail and Catering Manager. Licensed dietitians Jaimee Cooper and Brenda James discussed the importance of fiber and nutrition while learning the proper portions for your plate. Participants were encouraged to start making small changes to form healthy habits because over time, it soon becomes a way of life.

    Participants received a seven-day meal plan complete with groceries. The meal plan focused on foods that are lower in calories, cholesterol, sodium, sugar, and dairy but are high in fiber and flavor. Recipes came from Healthy Eating for California, Sodexo and Pauline Maddox, AGNP, RN, Mohawk’s Clinical Project Manager.

    Recipes included citrus garlic tilapia with brown rice and asparagus, Moroccan lentil soup, egg white frittata with fruit, almond crusted chicken and broccoli.

    The cooking class received great feedback from all the participants.

    “I would like to thank you and all involved in the healthy cooking class,”  Suzette Goley wrote. “We were taught how to experiment with different spices to change the taste of our food. Our chef prepared Tilapia with garden vegetables and rice seasoned with Lawry’s Salt-Free 17 Seasoning that was absolutely delicious. The dish only took 20 to 25 minutes to bake in parchment paper.  While the Tilapia was baking, we were also shown how to make a healthy strawberry & peach smoothie that was also delicious. After we had sampled the first smoothie, spinach was added to it to make it even healthier. I can say I have prepared the 7-day menu plan, and all recipes took a reasonable amount of time to prepare and cook. I never knew good and healthy could be used in the same sentence until this class!”

    The pilot program consists of three healthy cooking classes, so participants from the June class have two more classes to look forward to in July and August. The focus of these classes with be on how to make and enjoy healthy desserts and snacks, a reminder that you can always enjoy those special treats – and keep them healthy too. The participants will also receive support along the way over the next two months, receiving postcards with healthy tips and recipes to continue working on changing habits to eat healthier.

    Want to try the recipes for yourself?

    Visit this new "Eat Well" section of the website frequently to get healthy cooking recipes and information, as well as great tips for a healthy lifestyle.

    It’s always important to remember -  small changes over time make all the difference when creating new habits!

  • Resources

    Substitution List - click here

    5 Colors of Fruits and Vegetables - click here

  • Success Stories - Videos

    susie story w player

    Susie's Story
    Susie uses a biometric screening to help control her weight after
    years at a desk job.

    thomas story w player

    Thomas' Story
    Even though Thomas' weight is in check, a biometric screening discovered that his sugar and blood pressure levels were way over the healthy level.

 
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