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• HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597 •
Tulare County Employee Wellness Program
“Nutrition/Healthy Eating” January 2018
Mon Tue Wed Thu Fri
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2 3 4
Article
What Are You
Going To Eat?
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8
9
10 11
12
15
16
17
Article
10 Tips For Building
Healthier Meals
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19
22
Article
What to Eat
to Keep Your Teeth
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26
Article
Start With Small Changes
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30
Article
10 ways to Avoid
Diet Boredom
31
County Holiday
County Holiday
Weight Watchers at Worker! Weight Watchers at Work Interest Survey
See Page 3 for more information
Video
How to Make
Healthy Food Changes
• HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd •
10 Tips For Building Healthier Meals
How to Make Healthy Food Changes
10 Ways to Avoid Diet Boredom
What to Eat to Keep Your Teeth
It can be hard to make changes to your diet, but with Kaiser Permanente’s
short video you will learn 5 tips on how to make those changes.
How to Make Healthy Food Changes 1. 50% Veggies and Fruit: When
you’re planning a meal, make sure
half of what you’re eating is either
a vegetable or fruit
3. Go With Whole Grains: Whole
grains provide more nutrients, like
fiber, than refined grain. Look for
the words “100% whole grain”
2. Keep Protein Lean: Not all
protein is created equally-make
sure you focus on proteins like
lean beef, chicken or turkey
6. Slow Down: Eat slowly, you
give your body time to tell you
you’re full before you overeat. It
takes 20 minutes for your “full
sensor” to kick in.
4. Add Some Dairy: Pair your meal
with a cup of fat-free or low-fat
milk or yogurt to get the calcium
and other essential nutrients
5. Say “No” To Sauces: Using
heavy gravies or sauces adds fat
and calories to otherwise healthy
choices.
7. Use A Smaller Plate: The
bigger the plate, the more food
we then put on it. Control your
portion size.
10. Rethink Dessert: It’s ok to
indulge your sweet tooth-just do
it with a healthy choice like fresh
fruit.
8. Cut Out The Take Out:
Restaurant portions tend to be
too big and high in calories.
9. Mix In Some Variety: There
are many healthy fruits, vegeta-
bles and grains to try so eating
healthy never has to get boring
Not only is eating healthy good for your body but it is also good for your
teeth. Delta Dental provides an article about what foods you can eat that
will help the health of your teeth. Click on the link below to find out:
What to Eat to Keep Your Teeth
When you are on a diet, you may feel like you are eating the same foods
over and over again. Spruce up your meal routine with these helpful tips in
order to avoid feeling uninspired and deprived. Click on the link below for
more information:
10 ways to Avoid Diet Boredom
Start with Small Changes
You can create an eating style that can improve your health now and in
the future by making small changes at a time. Click on the link below to
get started:
Start With Small Changes
What Are You Going to Eat
It might take extra time but planning ahead and making meals and snacks
that are healthy can add years to your life. Follow the tips in the link below
to get the right balance in your diet.
What Are You Going To Eat?
• HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd •
Healthy Heart Mammography
Screenings
Diabetes Awareness
Preventive Care
Fitness
“Get Moving”
Mental Health
Awareness
Cancer Awareness
Health & Wellness
Education ClassCold/
Bones, Joints &
Arthritis
Flu &
Immunizations
HEALTH & WELLNESS TOPICS AND EVENTS COMING UP IN 2018!
Weight Watchers at Work
The Weight Watchers at Work Program offers the flexibility of attending
meetings on-site at work locations. In addition, online resources, mobile point
tracking and online support is also available.
If you are interested in a Weight Watchers at Work Program please complete
the interest survey below:
Weight Watchers at Work Interest Survey
SCREENING
• HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd •
Mexican Chicken Stew
Healthy Recipe of the Month
Ingredients: 4 tablespoons olive oil
1 medium onion, roughly chopped
4 large cloves garlic, roughly
chopped
2 jalapenos, seeded and sliced
1 tablespoon dried oregano
1 teaspoon dried cumin
1 (28 ounce) can chopped toma-
toes
3 cups shredded cooked chicken
Few dashes Worcestershire sauce
3 to 4 cups chicken stock
1 lime
1 cup cooked white rice
Kosher salt
Sour cream and cilantro (optional)
Directions: Heat oil in saucepan over medium
hat. Add onion and sauté for 1 to 2
minutes. Add garlic and jalapeno and
sweat until soft and translucent. Add
spices and cook for 1 to 2 minutes
until fragrant and aromatic. Add to-
matoes, chicken, Worcestershire, and
stock.
Bring to a simmer and cook for 20
minutes
Cut the lime in half, squeeze juice into
the pot, and then add the juiced
halves as well
Add white rice and cook 5 minutes
longer to warm rice through. Season,
to taste, with salt
Ladle into bowls and garnish with
sour cream and cilantro (if wanted)
Online Recipe