NGH Communities

Lightened Shepherd’s Pie

Yield:  4 Servings    Serving Size: ¼ of pie                      

Ingredients:

Filling

• 1/2 tablespoon olive oil
• 1 pound ground turkey
• 2 ribs celery, diced
• 2 teaspoons garlic, minced
• 1 small yellow onion, diced
• 1 tablespoon cornstarch
• 16 oz. frozen vegetable medley, thawed
• 3 tablespoons tomato paste
• 1 cup beef broth
• 1 teaspoon thyme, dried
• 1 tablespoon Worcestshire sauce
• salt and pepper, to taste

Mashed Potatoes and Cauliflower Topping

• 1 1/2 pounds russet potatoes, peeled and cut into 1-inch pieces
• 1 teaspoon kosher salt
• 8 ounces cauliflower florets (2 heaping cups)
• 2 tablespoons extra virgin olive oil
• 1/2 cup low-fat milk
• Freshly ground black pepper, to taste

Directions

Mashed Potatoes and Cauliflower Topping:

1. Put the potatoes into a medium saucepan and cover by 2 inches with cold water.
2. Bring to a boil over high heat.
3. After 3 minutes at a full boil, add cauliflower and cook are tender (about 5 minutes).
4. Drain well and return to the cooking pot.
5. Add the olive oil, milk, salt, and several grinds of black pepper.
6. Blend everything into a creamy mash. Salt or pepper as needed.

Filling:

1. Heat the olive oil in a large skillet over medium high.
2. Add the onion, garlic, and celery, and sauté until they begin to soften, about 4 minutes.
3. Add the garlic, thyme, turkey, salt, and a generous shower of freshly ground black pepper.
4. Sauté until the meat is cooked thoroughly.
5. Add the vegetable blend, tomato paste, beef broth, and Worcestershire sauce and stirring until tomato paste dissolves.
6. In a small bowl, Stir cornstarch and 1 tablespoon of water; add to skillet, heat to a boil and boil 1 minute or until thickened. 
7. Simmer, stirring occasionally, until the liquid reduces slightly and the flavors brighten, about 10 minutes.

Assemble the casserole:

1. Transfer the meat and vegetable mixture to a 9-inch round pie pan.
2. Spoon the potato and cauliflower mash evenly over the beef.

Set on a baking sheet and bake until the juices bubble and the top is lightly browned, about 25 minutes.

Walking is the easiest form of exercise and is something most people can do, regardless of their level of fitness.  Increasing the amount of daily walking to 30 or more minutes has significant health benefits like lowering blood sugar levels, decreasing waist circumference, improving mood and lowering blood pressure. 

We know it’s good for us so let’s talk about how to incorporate it into our days.  Using an activity tracker (available for a discount on NSite/Employee Services/Employee Discount Service) or an app on your phone, set aside a day or two to establish a baseline to see how many steps you typically cover in a day.  Everyone is different so if your baseline is 2000 steps, trying to shoot for 7500 steps tomorrow may feel daunting and could possibly lead to injury.  Set reasonable goals and progress slowly to your ultimate target of 7500 minimum daily steps.  If you are already achieving at least 7500 steps daily, think of what level you would like to reach and start increasing your steps by 10 to 20% each day to reach a higher goal.  

Here are 12 ideas to increase your daily steps:

1. Park your car far from the entrance to work or the store
2. After loading your groceries in the car, walk your cart all the way back into the store instead of parking it in the corral
3. Schedule a “walking meeting” with an associate and take a clipboard or small notebook to take notes if needed
4. Walk to your coworker’s desk to ask a question instead of sending an email or calling
5. Pick the restroom or water fountain that is farthest from your work station
6. Enjoy a pre- or post-dinner walk around the neighborhood
7. Put on your favorite tunes and shake your groovy to the beat of the music
8. Walk along while the kids ride their bikes or walk around the field while they play their sport
9. Meet someone for a coffee/drink date and take your bevvie for a walk
10. Volunteer at a local animal shelter/veterinarian/doggy day care and walk dogs for them if you don’t have your own dog to walk
11. If you ride the bus, get off a stop early or get on a stop later
12. Walk around the house during commercials if you watch television

Looking for a change of scenery?  Explore the many parks and trails Louisville has to offer.  Maybe pick one from this list to visit each weekend.  Get creative, break any sedentary habits and enjoy the health benefits of walking each day.

It’s important to take time to support your well-being. Of course, doing so is often easier said than done. Where do you start? When will you find a break in your busy schedule? N Good Health has you covered with “Take 3 for Me,” a video series offering quick opportunities to pause and reflect on your emotional wellness. Each video in this series is roughly three minutes long and offers a unique approach to combatting stress.

All nine Take 3 for Me videos can be found on the Norton Healthcare YouTube channel. You can also access the playlist by scanning the below QR code:

The Norton Healthcare Walking Club, in partnership with the Louisville Zoo will resume March 1, 2023.

All existing memberships will carry over into the next year. Please do not discard your current Get Healthy Walking Club Membership card.

To become a member, you will need to complete the online application. You will receive a packet in the mail with your membership card enclosed.

General walking club rules:

• Enter the zoo between 8 a.m. and 9:15 a.m. You must exit by 9:30 a.m.
• Present your membership card at the front gate. You will not be admitted without your card. If you’ve lost your card, contact Norton Prevention & Wellness at (502) 899-6842 or Prevention&Wellness@nortonhealthcare.org for a replacement. Your membership does not expire.
• Entry into exhibit buildings is not allowed during walking club hours.
• Children under the age of 18 years of age do not need a membership card. They are welcome to join a registered parent/caregiver.

We’re happy you are making the most of one of the easiest, least expensive and most successful forms of exercise — walking! Keep checking back for important updates on our Get Healthy Walking Club Expo.

Join N Good Health and commit to walking at least 30 minutes as part of National Walking Day. Whether you break your 30-minute commitment up in several shorter walks, or complete it all at once, walking 30 minutes a day can improve your health.

When you make the National Walking Day pledge, you will join millions of people across the United States who are putting their health first and taking steps towards a healthier life.

To kick off the day, please join us at the Get Healthy Walking Club at the Louisville Zoo at 8am for a one-mile group walk. If you are not already a member, please complete the application. Invite others to join, the Get Healthy Walking Club is open to the community and allows you to walk in the zoo from 8am-9:30am, March 1^st– October 31^st.

N Good Health participants can get 10 program activity points a month for walking during the Get Healthy Walking Club hours. Don’t forget to bring your smart phone to scan the Get Healthy Walking Club QR code, upon entering the zoo.

Join your Wellness Champions and co-workers along with N Good Health team members for a group walk to celebrate this day of movement! Walks will be at 10 am, noon and 2 pm. Bring your smart phone and scan the N Good Health event QR code to receive 10 program activity points.

• Norton Hospital and Norton Children’s Hospital
  • Meeting location: outside Norton Cafeteria
• Norton Audubon Hospital
  • Meeting location: outside gift shop
• Norton Brownsboro Hospital
  • Meeting location: outside cafeteria
• Norton Women’s & Children’s Hospital
  • Meeting location: Bistro

Everyone who joins a walk will get a sticker and get entered to win a Fitbit. Not located at a main campus or off that day? Take the online pledge on the Nsite, committing to walk 30 minutes on April 5^th and get entered to win a Cubii Move, under the desk elliptical. Look for the National Walking Day banner.

Enjoy walking? Register for Splash-N-Dash using code WALKINGDAY for 20% off.  On July 22^nd you can splash, dash, walk or run in support of Norton Children’s Hospital! Choose a designated 1K splash route or 5K dash route with a scenic view of E.P. “Tom” Sawyer State Park. SplashNDash5K.org

Ingredients

• ½ cup rolled oats
• ½ cup preferred milk
• ¼ cup light greek yogurt
• 1 teaspoon maple syrup
• 1 teaspoon cocoa powder or chocolate protein powder
• 2-4 strawberries, diced

Preparation

1. In a mason jar, fill with rolled oats, milk, Greek yogurt, cocoa powder or protein powder, and maple syrup.
2. Stir until well combined.
3. Place diced strawberries on top and seal jar.
4. Place in fridge and soak overnight.
5. Keep refrigerated until ready to eat.

Inspired by https://tasty.co/recipe/strawberry-chocolate-overnight-oats

N GOOD HEALTH is counting on you for an
important assignment. Your not-so-top secret
mission? To join Mission: Nutrition and meet
daily healthy nutrition targets! Over six weeks,
you’ll learn simple life strategies for eating
well-rounded meals, reducing cravings and
supporting a healthy relationship with food.

REGISTRATION: Feb. 13 to March 5, 2023

CHALLENGE DATES: Monday, Feb. 27, to Sunday, April 9, 2023