1. F&A WELLNESS COUNCIL NEWSLETTER MARCH 2015
F&
F&A Wellness
Council
Newsletter
March 2015
IN THIS ISSUE
American Diabetes Association Alert Day is
a "wake-up call" asking the American public
to take the Diabetes Risk Test to find out if
they are at risk for developing type 2
diabetes.
This year, during the Association’s 75th
anniversary, Alert Day will kick off on
Tuesday, March 24 and continue through
Tuesday, April 21. The 2015 theme is: Take
it. Share It. Step Out. The Diabetes Risk
Test asks people to answer simple questions
about their weight, age, family history and
other potential risk factors for pre-diabetes
or type 2 diabetes.
Preventive tips are provided for everyone
who takes the test, including encouraging
those at high risk to talk with their health
care provider, eating more healthfully and
getting active.
You can be part of the movement to Stop
Diabetes!
To get information about diabetes, take the
free Diabetes Risk Test (available in English
or Spanish) and join or start a Step Out team,
visit us at diabetes.org/alert or call 1-800-
DIABETES (1-800-342-2383).
Walgreens is supporting the American
Diabetes Association Alert Day efforts so you
can also ask your local Walgreens pharmacist
for a copy of the Diabetes Risk Test.
So take the Diabetes Risk Test. Share it with
everyone you know. And when you’re ready
to get more active, join the Association and
Step Out!
National Nutrition Month
Bite into a Healthy Lifestyle during National Nutrition
Month!
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American Diabetes Alert Day
2. F&A WELLNESS COUNCIL NEWSLETTER MARCH 2015 2
March is National Nutrition Month
sponsored by the Academy of Nutrition and
Dietetics. This annual event focuses on
helping you make informed food choices and
developing sound eating and physical activity
habits.
This year’s theme is Bite into a Healthy
Lifestyle.
It encourages everyone to adopt eating and
physical activity plans that are focused on
consuming fewer calories, making informed
food choices and getting daily exercise in
order to achieve and maintain a healthy
weight, reduce the risk of chronic disease
and promote overall health.
One way to do this is to use the free Choose
My Plate resources. You can find out more on
page 3!
St. Patrick’s Day is coming up next week.
Thanks to SkinnyTaste, we’ve got an easy,
healthy Crock-Pot recipe for Corned Beef
and Cabbage.
Ingredients:
2 lbs lean corned beef brisket, all fat
trimmed off
1 cup frozen pearl onions
2 medium carrots, peeled and cut into
chunks
2 medium parsnips, peeled and cut into
chunks
1 small head cabbage, cut into 6 wedges
1/4 cup chopped fresh parsley
2 bay leaves
1/8 tsp whole peppercorns
Directions:
In a 5-6 qt crock pot, place brisket, carrots,
parsnips, pearl onions, parsley, bay leaves,
peppercorns and 3 cups of water. Cover and
cook on high 4 hours.
Add cabbage, cook on high 1 hour 20
minutes more. Remove meat, slice and
serve.
Nutrition Information:
Servings: 6 • Size: 3 oz brisket + veggies • Old
Points: 6 pt • Points+: 8 ptCalories: 294.5 •
Fat: 16.7 g • Protein: 18.3 g • Carb: 19 g •
Fiber: 5.5 g • Sugar: 3.1 • Sodium: 960 mg
(this will vary by brand and package of
brisket)
National Nutrition Month
Bite into a Healthy Lifestyle
Slow Cooker Corned Beef and Cabbage
Recipe found at SkinnyTaste.com
3. F&A WELLNESS COUNCIL NEWSLETTER MARCH 2015 3
l
SHARE YOUR STORY
Your F&A Wellness Council wants to share your
successes! If you’ve got a story, picture or
something else, please drop a line to Michael
Hickerson at michael.t.hickerson@tn.gov.
And don’t forget that your F&A Wellness
Council is on Facebook and Twitter. You can
like us or follow us for the latest news and
updates.
Facebook:
https://www.facebook.com/TNFandAWellness
Twitter: @TN_FA_Wellness
WHEN YOU SNOOZE YOU WIN
When was the last time you got a good night’s
sleep? Can’t remember? You’re not the only
one. Nearly 30 percent of Americans get fewer
than six hours of sleep each night. And it can
seriously affect your health.
Being well-rested can lower your risk for:
Accidents and injuries, Illnesses like cold and
flu, Health problems like obesity, diabetes and
heart disease. Lowered performance at work
and in leisure activities
Stop tossing and turning.
If you’re tired of being tired, make a plan to get
at least seven to eight hours of rest each night.
Try these tips for better sleep and better health:
1. Go to bed and wake up at the same time each
day
2. Avoid eating at least two to three hours
before going to bed
3. Stop using your tablet, cell phone or other
devices before bedtime
4. Stay physically active
5. Do something relaxing before bedtime like
reading or listening to soothing music
Check out more tips to help you get the quality
sleep you need.
Department of Finance & Administration
Authorization Number 317389 March 2015
Electronic Copies. This document was created
at a cost of $0.03
MyPlate is a new generation icon with the intent to pr ompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to ChooseMyPlate.gov. The MyPlate icon emphasizes the fruit, vegetable, grains, protein foods, and dairy groups. You can also find a Spanish-language version, MiPlato.
ChooseMyPlate.gov provides practical
information to individuals, health
professionals, nutrition educators, and the
food industry to help consumers build
healthier diets with resources and tools for
dietary assessment, nutrition education, and
other user-friendly nutrition information.
As Americans are experiencing epidemic
rates of overweight and obesity, the online
resources and tools can empower people to
make healthier food choices for themselves,
their families, and their children.
Here are a few tips to help make your plate
healthier.
Make half your plate fruits and vegetables.
Eat a variety of vegetables, especially dark-
green, red and orange vegetables plus beans
and peas. Fresh, frozen and canned
vegetables all count. Choose “reduced
sodium” or “no-salt-added” canned
vegetables.
Add fruit to meals and snacks. Buy fruits that
are dried, frozen or canned in water or 100%
juice, as well as fresh fruits.
Make at least half your grains whole. Choose
100% whole-grain breads, cereals, crackers,
pasta and brown rice. Check the ingredients
list on food packages to find whole-grain
foods.
Switch to fat-free or low-fat milk. Fat-free
and low-fat milk have the same amount of
calcium and other essential nutrients as
whole milk, but less fat and calories. If you
are lactose intolerant, try lactose-free milk or
a calcium-fortified soy beverage.
Vary your protein choices. Eat a variety of
foods from the protein food group each
week, such as seafood, nuts and beans, as
well as lean meat, poultry and eggs. Twice a
week, make seafood the protein on your
plate. Keep meat and poultry portions small
and lean.
Cut back on sodium and empty calories from
solid fats and added sugars. Drink water
instead of sugary drinks. Select fruit for
dessert. Eat sugary desserts less often.
Choose 100% fruit juice instead of fruit-
flavored drinks. Look out for salt (sodium) in
foods you buy. Compare sodium in foods and
choose those with lower numbers. Add
spices or herbs to season food without
adding salt.
Find more healthy eating tips at:
• www.eatright.org
• www.kidseatright.org
• www.ChooseMyPlate.gov
Choose My Plate
