Map My Walk Tutorial
- October 14, 2013 - Check out this incredible resource designed to help you stay fit and reach your workout goals!
Game Day and Dining Out - Healthy Style!
- September 4, 2013 -
It’s September, and school is back in session…and It’s Football Time in Tennessee! Football season is a great time to gather friends and family at the stadium or your living room to cheer for your favorite NFL, high school or College team. Usually, that means more eating out and more concession stand food. Integrating healthier options into your game season will ensure that your health and waistline don’t suffer. Here are a few ideas to make the fall game season both healthy and tasty.
- Pack your own snacks for the family when pre-game tailgating and watching the game. Pack a homemade veggie and apple tray to munch on while watching the game, and try hummus or yogurt dip instead of mayonnaise-based dips. Try whole-grain tortilla roll ups with low-fat cheese, salsa, avocado and black beans. Or pack a pasta salad with whole-grain pasta, low-fat dressing, cucumbers, olives and low-fat cheese. Make lean meat sandwiches on whole-grain bread with spinach, tomato, onion and low-fat dressing. If you have to eat at the concession stand, opt for a hamburger. Eat any of the veggie fixings, and go for the mustard instead of the mayo!
- Ask your spouse, child, or a friend to walk around the stadium area with you. Get some fresh air, stretch your legs, and burn some calories!
- If you are eating out at a restaurant after the game, make a plan as to where and what you will eat. Making a plan will help to ensure that you have plenty of time to think about making the healthiest food options.
EATING OUT AFTER THE GAME (OR AT LUNCH) :
When eating out at restaurants there are actually more healthy options than you might expect! We’ve compiled a list of some healthy local foods to eat when you are dining out.
Grilled Chicken Snack Wrap – 270 calories
Premium Caesar Salad with Grilled Chicken – 190 calories
Side Salad – 20 calories (and $1.00!)
Fruit and Maple Oatmeal – 290 calories (and served all day!)
Fruit and Yogurt Parfait – 150 calories
(All on 6 inch 9 Grain Wheat Bread) – All under 300 calories! [No cheese]
Black Forest Ham
Oven Roasted Chicken
Turkey Breast and Ham
Mexican Restaurants – Chip tip: Eat just two and then be through.
Weighing in at nearly 1 carb and 20 calories PER CHIP, the potential to overdo it is intimidating. For many, chips and salsa are the best part of the restaurant experience. Don’t deprive – but follow the Chip Tip to ensure that you don’t go overboard with calories before you even begin your meal.
Extras tip: *Say no to cheese and sour cream!
Grilled Chicken Breast and Rice
Grilled Veggie, Shrimp, or Chicken Fajitas (split them with someone and save money and calories!) – Skip the tortillas!
Veggie or bean burrito
Chinese Restaurants – TIP: If it has been fried, put it aside.
Egg Drop Soup or Wonton Soup
Spicy or Peppered Chicken (as long as it hasn’t been fried)
Beef with Broccoli
Shrimp with vegetables
Steamed Green Beans
Any other Steamed Veggies
Sushi (not tempura)
Use chopsticks for your entire meal! It is fun and it will help you eat slowly and thereby consume less calories.
Avoid buffet dishes swimming in butter and sugary sauces.
If you are at a restaurant that you have never been to before and you are struggling with healthy options:
Grilled Chicken Sandwich or Grilled Fish
Side of corn, green beans, or steamed veggies
DON’T EAT OR DRINK:
Big premium burgers with bacon and cheese
Ice cream drinks or blended sugary coffee drinks
Thick crust pizzas or calzones
Making healthier choices for you and your family will ultimately benefit everyone.
Start making a plan now so that you will feel great and look great through every season.
Working for a Healthier TN: Weakley County
Kicking off for the first time in June of 2013, Working for a Healthier TN is a collaboration with the Partners for Health Wellness Program and Governor Bill Haslam that has been designed to encourage and enable employees to
Within this program, employees will be offered opportunities to improve their overall health by incorporating:
Tennesseeans who work full-time spend almost as much time at work that they do with family and friends. Work health is important and can make a large impact on your overall health. This program is designed to help keep employees aware of the importance of health while also providing ways to make those impacts positive ones. In the coming months, you will see quick and healthy ideas for eating better, invitations to participate in workshops, neat ideas for exercising at your desk, and much more. Taking an active interest in your health is going to be easier than ever!
Partners for Health Wellness Challenge!
Desk-er-cises : At Your Desk for Your Health
* desk-er-cise (verb): to exercise at your desk for fun and improving your health
Try this one. Simply press play and follow along.
Want more deskercises? http://www.schooltube.com/channel/tnsitechampions/
Here are some helpful links from Working for a Healthier Tennessee as well as additional online tools and health calculators.
- ParTNers for Health – www.partnersforhealthtn.gov
- ParTNers Employee Assistance Program – www.here4tn.com
- Centers for Disease Control and Prevention – www.cdc.gov
- National Heart, Lung and Blood Institute- www.nhlbi.nih.gov/health/public/web/index.htm
- Shape Up America! – www.shapeup.org
- National Institute of Mental Health – www.nimh.nih.gov
- Healthfinder – www.healthfinder.gov
- National Association for Health and Fitness – www.physicalfitness.org
- MapMyWalk – www.mapmywalk.com
- MapMyRoute – www.mapmyroute.com
- Active Bursts Everywhere (ABE) for Fitness – www.abeforfitness.com
- Fitness Center Discounts –http://www.partnersforhealthtn.gov/your_other_benefits/fitness.aspx
- President’s Council on Fitness, Sports and Nutrition (Be Active) – www.fitness.gov/be-active
- Stay Active and Be Fit: A Guide to Fitness and Activity Fundamentals –www.presidentschallenge.org/tools-resources/docs/adultgetfit.pdf
- Healthfinder.gov – Physical Activity – healthfinder.gov/HealthTopics/Category/nutrition-and-physical-activity/physical-activity
- Become an EX – www.becomeanex.org
- Smokefree.gov – www.smokefree.gov
- American Lung Association – www.lung.org/stop-smoking
- Tennessee Tobacco QuitLine – health.state.tn.us/tobaccoquitline.htm
- QuitNet – www.quitnet.com
- Nutrition for Everyone – www.cdc.gov/nutrition/everyone/index.html
- Choose MyPlate – www.choosemyplate.gov
- The Nutrition Source – Harvard School of Public Health –www.hsph.harvard.edu/nutritionsource
- Fruits and Veggies – More Matters – www.fruitsandveggiesmorematters.org
- Pick Tennessee Products – www.picktnproducts.org/food/produce.html
- My Calorie Counter – www.my-calorie-counter.com
- Healthy Dining Finder – www.healthydiningfinder.com
- Keep the Beat™ Heart Healthy Recipes – hp2010.nhlbihin.net/healthyeating/Default.aspx
- Eating Well – www.eatingwell.com
- Portion Pitfalls – www.cdc.gov/healthyweight/healthy_eating/portion_size.html
- Fit Pick (Healthy Vending) – www.fitpick.org
- Rethink Your Drink – www.cdc.gov/healthyweight/healthy_eating/drinks.html
- Tennessee Department of Health – Healthy Meetings Guidelines –health.tn.gov/tennesseehealthymeetings
- Centers for Disease Control and Prevention’s Lactation Support Program –www.cdc.gov/nccdphp/dnpao/hwi/toolkits/lactation/index.htm
Additional Online Tools and Calculators
- Pace Calculator – www.coolrunning.com/engine/4/4_1/96.shtml
- BMI Calculator – www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm
- Grocery Shopping Ideas –www.heart.org/HEARTORG/GettingHealthy/