Between buckets of Halloween candy, Thanksgiving dinner and holiday parties, it can be hard to watch your weight during the last few months of the year. In fact, many people gain between 1 and 5 pounds during this time. Get ready to beat the odds this year by joining the ParTNers for Health Maintain, Don’t Gain Challenge


Challenge dates
Sign-ups:             October 14 – October 28, 2013
Challenge runs:   October 21 – December 2, 2013

It’s a resolution in reverse

Instead of resolving to lose any weight you gained later in the year. Why not maintain your weight now? Avoiding extra pounds can boost your self-esteem and help keep serious weight-related illness from interfering in your life.

Sign up now! 
1. Sign in to your well-being account.*
2. Click on the Groups & Challenges tab.
3. Under Challenges, select Maintain, Don’t Gain (Weight Maintenance) Challenge and click on Join This Challenge.
4. In the “Select a goal” dropdown box, select  “I would like to maintain my weight.”
5. After signing up, record your weight once each week during the challenge period using your Weight Tracker (found under your Well-Being Plan).
*If you haven’t already, create your new well-being account, complete the Well-Being Assessment and set-up your Well-Being Plan. 

How the challenge works
The challenge runs for 6 weeks and is open to all state employees and members of the State Group Insurance Program. When you sign up for the Maintain, Don’t Gain Challenge, you’ll get realistic tips and learn strategies to help you throughout the challenge period.

 

YOUR CHALLENGE GOALS 

•Balance your eating and activity routines to avoid taking in more calories than you burn off.

•Finish the challenge within 3 pounds of your starting weight.

•Use your weight tracker on Well-Being Connect to record your weight once each week during the challenge.

 

 

 

 

 

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.


McDonald’s
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


Subway

(All on 6 inch 9 Grain Wheat Bread) – All under 300 calories! [No cheese]
Black Forest Ham
Oven Roasted Chicken
Veggie Delight
Turkey Breast and Ham
Subway Club


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 Tilapia
Grilled Veggie, Shrimp, or Chicken Fajitas (split them with someone and save money and calories!) – Skip the tortillas!
Veggie or bean burrito
Fish tacos


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
Plain Hamburger
Side Salad
Side of corn, green beans, or steamed veggies
                                                                    
DON’T EAT OR DRINK:
Soda
Fried foods
French fries
Big premium burgers with bacon and cheese
Nachos
Ice cream drinks or blended sugary coffee drinks
Fried appetizers
Pasta dishes
Thick crust pizzas or calzones
Chips

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
lead healthier lives.

  Within this program, employees will be offered opportunities to improve their overall health by incorporating:

  • Healthy activities such as eating better & physical activity
  • Wellness challenges
  • Tobacco cessation
  • Tips, healthy information, and more that will help you feel great and look great

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!

 

Between buckets of Halloween candy, Thanksgiving dinner and holiday parties, it can be hard to watch your weight during the last few months of the year. In fact, many people gain between 1 and 5 pounds during this time. Get ready to beat the odds this year by joining the ParTNers for Health Maintain, Don’t Gain Challenge


Challenge dates
Sign-ups:             October 14 – October 28, 2013
Challenge runs:   October 21 – December 2, 2013

It’s a resolution in reverse

Instead of resolving to lose any weight you gained later in the year. Why not maintain your weight now? Avoiding extra pounds can boost your self-esteem and help keep serious weight-related illness from interfering in your life.

Sign up now! 
1. Sign in to your well-being account.*
2. Click on the Groups & Challenges tab.
3. Under Challenges, select Maintain, Don’t Gain (Weight Maintenance) Challenge and click on Join This Challenge.
4. In the “Select a goal” dropdown box, select  “I would like to maintain my weight.”
5. After signing up, record your weight once each week during the challenge period using your Weight Tracker (found under your Well-Being Plan).
*If you haven’t already, create your new well-being account, complete the Well-Being Assessment and set-up your Well-Being Plan. 

How the challenge works
The challenge runs for 6 weeks and is open to all state employees and members of the State Group Insurance Program. When you sign up for the Maintain, Don’t Gain Challenge, you’ll get realistic tips and learn strategies to help you throughout the challenge period.

 

YOUR CHALLENGE GOALS 

•Balance your eating and activity routines to avoid taking in more calories than you burn off.

•Finish the challenge within 3 pounds of your starting weight.

•Use your weight tracker on Well-Being Connect to record your weight once each week during the 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/




ONLINE RESOURCES

Here are some helpful links from Working for a Healthier Tennessee as well as additional online tools and health calculators.


General


Physical Activity


Tobacco Cessation


Healthy Eating


Workplace


Additional Online Tools and Calculators