Eat Well
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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.
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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.
Spaghetti Squash Alfredo
Chicken Enchilada Stuffed Spaghetti Squash
Chicken Pot Pie
Simple Grilled Steak Fajitas
Vegetarian Black Bean Pasta -
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.
March 2020 7-Day Menu - Highlights include: Belgian Waffles, Italian Vegetable Soup, Pasta with Basil and Tomatoes, Twice Baked Potatoes, Pineapple Muffins
February 2020 7-Day Menu - Highlights include: Green Goddess English Muffin Sandwich, Salmon and Asparagus, Popovers, Garlic-Parmesan Wings, Blueberry Pie Smoothie
January 2020 7-Day Menu - Highlights include: 5-ingredient pancakes, Tostadas, Lemon Chicken + Potatoes with Kale, Tomato and Artichoke Chicken, Black Bean Nacho Soup
December 2019 7-Day Menu - Highlights include: Almond Milk Hot Chocolate, Keto Sugar Cookies, Winter Fruit Salad, Turkey Sausage Balls
November 2019 7-Day Menu - Highlights include: Blistered Green Beans with Coconut, White Bean Pumpkin Hummus, Maple Ginger Apple Pie, Spatchcock Turkey
October 2019 7-Day Menu - Highlights include: Avocado toast with egg, sweet potato waffles, Sesame Roman Noodles, Roasted Butternut Squash Soup
September 2019 7-Day Menu - Highlights include: Paleo Chicken Teriaki, Lemon Flank Steak Skewers, Coconut Matcha Green Tea Oatmeal, Lemon Smoothie
August 2019 7-Day Menu - Highlights include: Easy Italian Baked Tilapia, Gluten-Free Blueberry Bread, Lemon Butter Chicken, Easy Fajitas
July 2019 7-Day Menu - Highlights include: Coconut Flour Pancakes, Garlic, Sweet potato and chickpea soup, Ancho Chicken Tacos, Strawberry Banana Baked Oatmeal
June 2019 7-Day Menu - Highlights include: Jumbo Chickpea Pancake, Epic Breakfast Burrito, ‘Catfish’ Po’ Boy, Turkey Chili with White Beans Recipe
May 2019 7-Day Menu - Highlights include: Avocado Pesto Zucchini Noodles, Roasted Sweet Potato and Chickpea Meal Prep Bowls, No Cook Mediterranean Hummus Pizzas
April 2019 7-Day Menu - Highlights include: Spaghetti Squash Burrito Bowl, Keto Cereal, Chopped Thai Kale Salad with Peanut Ginger Dressing, Skinny Chicken Enchiladas
March 2019 7-Day Menu - Highlights include: 3 Mellon Smoothie with Mint, Classic Sesame Noodles with Chicken, White Beans & Spinach Quesadillas
February 2019 7-Day Menu - Highlights include: Avocado Toast with Garbanzo Beans, Healthy Triple-Layer Smoothie, Tuna Stuffed Tomatoes, Glazed Salmon
January 2019 7-Day Menu - Highlights include: Crock Pot Sweet Potato Chipotle Chili, Mini Artichoke Pita Pizza, Blueberry Bananas Overnight Oats
December 2018 7-Day Menu - Highlights include: Honey Lemon Vanilla Gluten Free French Toast, Soft Tacos with Spicy Chicken, Chili Lime Mango Marinated Chicken Bowls
November 2018 7-Day Menu - Highlights include: Avocado Egg Toast, Roasted Tofu with Peanut Noodle, Cod with Tomato Cream Sauce
October 2018 7-Day Menu - Highlights include: Cauliflower Pizza Crust, Tuna Avocado Salad, Baked Salmon with Pesto and Pecans, Cheddar Broccoli Egg Muffins
June 2018 7-Day Menu - Highlights include: Summer Peach Salad with Balsamic Chicken, Greek Black Bean Burger, Easy Chicken Wraps with Cucumber and Apple
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Healthy Cooking
Eat 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!
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Resources
Substitution List - click here
5 Colors of Fruits and Vegetables - click here
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Success Stories - Videos
Susie's Story
Susie uses a biometric screening to help control her weight after
years at a desk job.
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.
