Physical activity

Wellness Wednesday – Week 30

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Have you visited MYPLATE.gov lately?

Healthy tips on Eating, Recipes, Vegetarians, Eating Out, Food Safety, and more.

Starting Points

Your food and physical activity choices each day affect your health — how you feel today, tomorrow, and in the future.

These tips and ideas are a starting point. You will find a wealth of suggestions by going to this site and clicking on the bullet points to get more information on how to get started towards a healthy diet and a healthier you! Try one change that you can make today.

  • Make at least half your grains whole grains
  • Vary your veggies
  • Focus on fruit
  • Get your calcium-rich foods
  • Go lean with protein
  • Get more healthy eating tips

Want more information?  Go to  http://choosemyplate.gov/healthy-eating-tips.html

  1. 10 Tips Nutrition Education Series
  2. Recipes, Cookbooks, and Menus
  3. Tips for Vegetarians
  4. Tips for Eating Healthy When Eating out
  5. Counting Calories in Mixed Dishes
  6. Food Safety Advice
  7. Tips for Increasing Physical Activity

Wellness Wednesday – Week 29

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Need Medical Care Right Away and You Cannot Get In to See Your Primary Care Doctor?

Did you know:

When you are sick, or have an unexpected occurrence, or a condition that warrants immediate attention, it is critical to seek medical care.   If you have an acute health issue that needs attention and you cannot get into your Primary Care Doctor right away did you know, that you can access our TRC Primary Care Clinic if you have Independent Health?

What are the benefits?

  • As a TRC employee or family member, you will be able to get an appointment the same day.
  • No referral is needed.
  • You will not be charged a co-pay!
  • You do not have to change your Primary Care Doctor to see our clinician at TRC Primary Care.
  • TRC Primary Care will treat you for immediate care and refer you to your Primary Care Doctor for follow-up care.
  • You receive the care needed.

CALL TRC PRIMARY CARE FOR AN APPOINTMENT: 661-1447

If you have any questions about TRC Primary Care Clinic or if you have other insurance contact: Pam Marchincin at 969-3036.

Wellness Wednesday – Week 28

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For Every Hour You Sit, Get up and Move for 2 Minutes!

A study published in the Clinical Journal of the American Society of Nephrology (CJAMSN) suggests that for every hour of sedentary activity (sitting at your desk, for example) we should do two (2) minutes of light-intensity activity (like walking).  WHY?  The outcome of the study stated that doing so was linked to a 33% lower mortality in the general population and a 41% lower mortality rate in those with chronic kidney disease based on the observational analysis published April 30th (see http website below).

Previous studies have suggested that sitting for long periods may increase the risk for chronic disease and early death.  So… don’t risk getting a chronic disease or an early death!  We want you around for a long time.  If you have been sitting at your desk for an hour and are reading this article, get up and walk for 2 minutes. Live well, live longer.

http://cjasn.asnjournals.org/content/early/2015/04/29/CJN.08410814.abstract

Wellness Wednesday – Week 26

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Differences between men and women can make important differences in women’s medical care.

According to an article in *How’s your Health regarding Women’s Issues are as follows:

  • Womens’ smaller size generally makes women more prone to the effects (and harmful effects) of medications, alcohol, and cigarettes.
  • Depending on a woman’s age and reproductive status, women also need different amounts of calcium, iron, and folic acid than men.
  • Normal hormone cycles make women more likely to have worsening of some problems.  For example, headaches and acne may get worse before menstruation.
  • Similar health problems may present differently.  For example women who are having a heart attack seem more likely to have upper abdomen pain, sickness to stomach or shortness of breath than men.

Learn more on Women’s Issues Chapter 14
https://www.howsyourhealth.org/

Wellness Wednesday – Week 25

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How’s Your Health?

A Personal Guide for Health and Medical Care that is easy to use and works!

  • Learn to be confident to be able to control and manage your health!
  • Get tips and support for healthy living and making good health decisions!
  • Learn about recommended prevention based on information tailored to your needs!

Where do I get this information?

https://www.howsyourhealth.org/

Wellness Wednesday – Week 24

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SuperTracker: My foods. My fitness. My health.

Get your personalized nutrition and physical activity plan. Track your foods and physical activities to see how they stack up.  Get tips and support to help you make healthier choices and plan ahead. https://www.supertracker.usda.gov.

You can:

  • Learn how much to eat for a weight goal you have in mind.
  • Personalize your experience by creating your profile, and get a plan tailored for you
  • Look up nutrition info for over 8,000 foods and compare foods side-by-side.
  • Track the foods you eat and compare to your nutrition and calorie targets.
  • Enter your physical activities and track your progress.
  • Get weight management guidance; enter your weight and track progress over time.
  • Choose up to 5 personal goal
  • Sign up for tips and support from your virtual coach.
  • Build and save your favorite recipes for tracking, and analyze the nutrition info.

Wellness Wednesday – Week 23

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A Healthly Selfie!

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On June 11, 2015, the Obama Administration launched the “Healthy Self” campaign that represents a joint effort between the White House, the Department of Health and Human Services (HHS), including the Surgeon General, to promote healthy living (see http://www.hhs.gov/blog/2015/06/11/invest-your-healthy-self.html).

The Resource Center is committed to sharing information about community events throughout the year to educate employees about preventive actions they can take to stay healthy and well. That includes healthy eating, leading a tobacco-free and drug-free lifestyle, taking care of emotional and mental well-being, and of course – taking advantage of TRC’s offerings aimed at improving your health.

Commit to making your health a priority and join the Healthy Self campaign today, by posting a “Healthy Selfie” on social media.  It could be a shot of you working out; choosing a salad or fruit over less healthy options; bypassing the elevators to take the stairs; or heading into the doctor’s office for a checkup.  Take a selfie of anything that conveys your commitment to your healthy self, and that may motivate your friends and co-workers to follow your lead.

We all deserve to live healthy, secure lives – not just for ourselves, but for our families and loved ones as well.  Spread the word on the Healthy Self campaign, post a Healthy Selfie, and invest in your own health and well-being.  It’s an investment we can all afford to make!

For all TRC employees:  If you post a Healthy Selfie to The Resource Center’s Facebook page (or your own Facebook page), you will be entered into a drawing in which 5 individuals to receive a healthy lunch delivered to their work site.

The drawing will be held the end of June, so post your Healthy Selfie.  Send Tess (tess.kerzner@resourcecenter.org) a link to your post or a copy of your post!  The above picture is Tess’ Selfie that she posted.  Tess has committed to walking her dog, Isaac, every day for her own health and for his!  What about you?

Wellness Wednesday – Week 20

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Give your ideas some legs!

You can boost your creativity at work by getting up from your desk and taking a walk instead of sitting at your desk with your writer’s block.

A study published last year in the Journal of Experimental Psychology (http://psycnet.apa.org/psycinfo/2014-14435-001/ ) demonstrated that walking can boost your creativity level.  Now is the season to head outside and practice problem solving one step at a time!  Walking opens up the free flow of ideas, and it is a simple and robust solution to the goals of boosting creativity and increasing physical activity.