• 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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Article

What Are You

Going To Eat?

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10 11

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Article

10 Tips For Building

Healthier Meals

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Article

What to Eat

to Keep Your Teeth

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Article

Start With Small Changes

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Article

10 ways to Avoid

Diet Boredom

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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