Wise & Well
The Douglas ESD Wellness Newsletter
Greetings, all – especially to those of you who are walking to New York City!
Meaning, of course, those of you who are taking the Wise & Well Walking Challenge that started earlier this month. The race is on for teams recording how many steps they’re taking in their daily routines. The goal is to be the first team to track as many steps as it would take to reach the Big Apple.
Organizers are charting the results on the map on the hallway bulletin board. Prizes will be offered for first, second and third place. Don’t get stranded in Kansas!
Nutrition is the theme of this month’s newsletter. I realize that can be a sticky subject. It’s easy to get into a deprivation mind-set. We sometimes hear the word “nutrition” and start getting defensive about what we aren’t willing to give up. In addition, information about healthy eating can be contradictory, especially when it comes to fads like bone broth or acai berries.
But improving our eating habits doesn’t have to be an all-or-nothing proposition. As the links below show, eating well can be downright enjoyable. The trick is taking it all one bite at a time.
This is your newsletter, so if there’s a topic you’d like to see covered in future issues of “Wise & Well,” talk to Jessica Vaughn or Tricia Jones.
Wise & Well Walking Challenge
Don't let this rainy weather put a damper on getting your steps in. Here are a couple of YouTube channels that provide easy and fun walking workouts that can be done in your own home.
Leslie Sansone
Jessica Smith
Missed the sign up? That's ok, there is still time to catch up with the other teams. Talk to your coworkers to see who is not on a team yet. Let Pat Dalton know if you would like to signup.
Put your best fork forward
CHICAGO – Eating healthier doesn't mean changing your entire eating pattern overnight. Small changes, made over time, can add up. For National Nutrition Month® 2017, the Academy of Nutrition and Dietetics urges everyone to start small – one forkful at a time, and "Put Your Best Fork Forward."
Each March, the Academy encourages everyone to focus on healthful eating through National Nutrition Month. Whether you're planning meals to prepare at home or making selections when dining out, always "Put Your Best Fork Forward" to help find your healthy eating style.
"How much we eat is as important as what we eat, which is why this year's National Nutrition Month theme inspires us to start with small changes in our eating habits," says registered dietitian nutritionist and Academy of Nutrition and Dietetics Spokesperson Kristi King.
The Academy strives to communicate healthful eating messages that emphasize balancing food and beverages within an individual's energy needs, rather than focusing on any one specific food or meal. To this end, it is the Academy's position that improving overall wellbeing requires a lifelong commitment to healthful lifestyle behaviors, emphasizing lasting and enjoyable eating practices and daily physical activity.
"It's important to balance individualized eating plans that include a variety of your favorite, nutritious foods with physical activity most days of the week," King says. "Registered dietitian nutritionists bring the knowledge and experience to help people find balance and create sustainable solutions that will keep them healthy throughout their entire lives."
Initiated in 1973 as National Nutrition Week, the public education campaign became a month-long observance in 1980 in response to growing interest in nutrition.
To commemorate the dedication of registered dietitian nutritionists as the leading advocates for advancing the nutritional status of Americans and people around the world, the second Wednesday of March is celebrated as "Registered Dietitian Nutritionist Day." This year's Registered Dietitian Nutritionist Day will be celebrated March 8.
As part of National Nutrition Month, the Academy's website includes articles, recipes, videos and educational resources to spread the message of good nutrition and an overall healthy lifestyle for people of all ages, genders and backgrounds. Consumers can also follow National Nutrition Month on the Academy’s social media channels including Facebook and Twitter using #NationalNutritionMonth.
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All registered dietitians are nutritionists – but not all nutritionists are registered dietitians. The Academy's Board of Directors and Commission on Dietetic Registration have determined that those who hold the credential registered dietitian (RD) may optionally use "registered dietitian nutritionist" (RDN) instead. The two credentials have identical meanings.
The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy at eatright.org.
Local resources
Foodhero.org is part of the OSU Extension Service's SNAP-Ed program, teaching cooking skills to students & families in local schools. With Food Hero, you will be able to budget for, plan, and create countless healthy meals.
MyPlate for a healthy lifestyle
MyPlate has interactive online tools available for free. Tools like the SuperTracker that can help you plan, analyze, and track your diet and physical activity. Find out how much to eat,t rack your foods, physical activities, and weight. Click HERE to get your personalized plan today!
MyPlate also has a number of print materials including tip sheets, available as PDFs. These materials are in the public domain and therefore no permission is needed to print, reproduce, or use them. Here are a few of the available materials:
Meal planning made easy
Redo your coffee shop stop
Build a healthy meal
Reach your nutrition goals
Click HERE for more (available in English and Spanish) from ChooseMyPlate.gov.
The SuperTracker and the printable materials are just two of many resources that ChooseMyPlate.gov has to offer. There are checklists, recipes, menus and more available at your fingertips!
How to get more fruits and veggies into your life
1. Creative with your meals
Add fruit to your yogurt or oatmeal. Bulk your salads with vegetables AND fruit - toss in some shredded carrots, peas, berries, apples and pears are great additions to salads!
2. Food on a stick is fun
Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
3. Top proteins with vegetables
Instead of topping your protein with high calorie sauces, use sauteed vegetables, such as peppers, onions and tomatoes.
4. Use lettuce leaves as breads
The next time you make a sandwich, consider lettuce leaves as a low calorie alternative to bread or wraps. Tuna salad and chicken salad are great on lettuce leaves!
5. Keep fruit on the counter
Place colorful fruit where everyone can easily grab something for a snack on the go. A good place is in the center of your kitchen or dining table.
Eating healthy on a budget
These 8 simple tips will help you eat healthy on a budget.
1. Buy in bulk
Buying some foods in bulk quantities can save you money. Grains, pastas, frozen fruits and vegetables are smart choices to buy in bulk.
2. Make a meal plan
Plan your meals for the week and make a grocery list. Only buy what you’re sure you will use, and check out what you already have in your cupboards first. Include meals like stews, casseroles or soups, which you can have as leftovers later in the week or freezer for later in the month.
3. Stick to your grocery list
It's very easy to get sidetracked at the grocery store, which can lead to unintended, expensive purchases. Stick to your grocery list when you're shopping.
4. Cook at home
Cooking at home is less expensive than eating out. Make it a habit to cook at home, rather than eating out at the last minute. Also, convenience foods like frozen dinners, pre-cut vegetables and instant rice or oatmeal will cost you more than if you made them from scratch.
5. Shop in season
Local farmer's markets are a great source of seasonal produce. Buying fruits and vegetables in season can lower the cost and add to the freshness.
6. Buy foods when on sale
Check the local newspaper, online and at the store for sales and coupons, especially when it comes to items such as meat.
7. Compare prices of brands
Check the unit price to compare different brands and different sizes of the same product to determine which is the best buy. Don't be afraid of generic brands. Most stores offer generic brands for nearly any product. These are often of the same quality as more expensive national brands.
8. Pack your lunch
Packing your own lunch reduces the expense of eating out. This can save you a lot of money in the long run.
Healthy Team Healthy U (HTHU) is coming to Douglas ESD!
HTHU is the evidence-based worksite wellness program provided by OEBB to it’s members, their spouses, and dependents at no-cost.
A culmination of 25 years of medical research, HTHU has been shown in clinical trials to help participants lose weight, lower blood-pressure, reduce absenteeism, stress, and depression. HTHU also counts as two Healthy Actions for OEBB members participating in Healthy Futures and helps your staff earn a lower deductible through their OEBB insurance.
HTHU can be completed as a team or on your own. When completed as a team it can help to create accountability and friendly competition in the workplace. After signing up you will receive a playbook and either a pedometer or a resistance band that is yours to keep and will be shipped to you at no cost.
An email was sent out on February 27, contact Connie Rosas (connie.rosas@desd.k12.or.us) for more information. Start getting your team together now and keep an eye out for your Healthy Team Healthy U sign-up email.