Worksite Wellness Resources For The Office of Public Health Employees
In an effort to increase physical activity, encourage healthy eating, improve productivity, and boost a positive culture in our workplaces, the Office of Public Health is implementing a statewide wellness program for all employees. OPH360 will support you in improving your personal health through peer encouragement, educational opportunities and wellness activities. Wellness activities will focus on healthy eating, physical activity, tobacco cessation and mental health. Be on the lookout for emails from your Wellness Champions for upcoming events and activities.
Join our Facebook group to stay updated on all things OPH360! Your wellness champion will share what’s happening in your area there. Stay engaged and motivate your coworkers by sharing your healthy habits, recipes and successes.
Making small, healthy changes is easy when your community is also committed to health! Find health resources near you with the Community Resource Guide! You can find resources for different health topics here.
Is your child’s school a WellSpot? Use our Find WellSpots tool to learn more. What about your favorite lunch spot? Find out here!
Become a Wellness Champion
A Wellness Champion is a co-worker that volunteered to lead your region or location’s wellness activities. Have a question? Contact your Champion and shoot them an email. Our Wellness Champions include OPH employees who are committed to moving OPH’s health forward. Click here if you’d like to apply to become a Wellness Champion.
HIIT for Beginners
This workout is fast-paced but uses basic body movements. Crank up your music and feel good with this short workout. No equipment necessary!
Beyond the Table
March is National Nutrition Month this is the time to be aware of the products we are consuming. This year’s annual campaign theme is “Beyond the Table,” which highlights healthy choices for lifestyle changes. Healthy choices consist of not only consuming more fruits and vegetables but also reading labels. Incorporate reading food labels during your shopping routine; concentrate on the calories, sodium, and fat content. A healthy diet helps to maintain a healthy weight, lower cholesterol and prevent chronic diseases. The choices we make concerning foods and beverages we consume, determine our long-term quality of life.
Tips for Healthy Eating
- Consume fresh fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Pay attention to your portion sizes.
- Use smaller plates to manage your portion sizes.
- Drink water – drinking the recommended amount of water throughout the day helps to maintain your body functions and prevent dehydration.
- Decrease your intake of processed foods; they are high in added sugars, unhealthy fats, and sodium.
- Practice mindful eating – take small bites, eat slowly, monitor your body’s signs of hunger and fullness cues.
A Balanced Plate
- Fill half of your plate with vegetables and fruits.
- Consume lean protein: chicken, fish, beans, lentils, and tofu.
- Select more whole grains, brown rice, quinoa, whole wheat bread and oats.
- Include healthy fats: avocados, nuts, seeds, and olive oil.
Ways to Eat Healthier This Month
- Water – Drink the recommended amount of water, six or more glasses.
- Choose color – Add more color to your plate. Selecting bright green vegetables and tangy red fruits will give you a healthy boost.
- Pack your lunch – avoid fast food and restaurant temptation greasy food and portion sizes. Try fun and creative meals from home!
- Shop the perimeter – The items placed on the outside aisles of the supermarket are healthier options, whereas the inner aisles contain more additives and sugars.
Ways to Observe National Nutrition Month
- Move your body – try activities such as Zumba, swimming, or spinning.
- Find inspiration – apps and sites like Pinterest provide new and inventive recipes and inspiration to jump-start a new nutrition journey.
- Meet with a dietitian/trainer to work on a meal prepping and a workout plan. Having a team will help to keep you accountable on your journey.
Fun Food Facts
- Banana plants are members of the herb family.
- Strawberries contains more vitamin C than oranges.
- Coffee beans are the seeds of the fruit of the coffee plant.
- One can of soda contains around ten teaspoons of sugar.
- A hardboiled egg will spin, but a soft-boiled egg won’t.
- A medium-sized potato is a similar size to a computer mouse.
- Only wash grapes before you eat them, as they keep better unwashed.
Lemon & Dill Chicken
Fresh lemon and dill create a quick Greek-inspired pan sauce for simple sautéed
- 4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
- Salt & freshly ground pepper, to taste
- 3 teaspoons extra-virgin olive oil, or canola oil, divided
- ¼ cup finely chopped onion
- 3 cloves garlic, minced
- 1 cup reduced-sodium chicken broth
- 2 teaspoons flour
- 2 tablespoons chopped fresh dill, divided
- 1 tablespoon lemon juice
- Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
- Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
- Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.