december 2020 creating healthy habits - tulare county
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HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Avenue Visalia, CA 93291 • Phone 559-636-4911 • Fax 559-730-2597
Tulare County Wellness Program “Creating Healthy Habits”
5 Simple Ways to Boost
Your Health
Positive Thinking for a
Healthier Heart
What’s for Lunch?
Eating Healthy
Creating New Healthy
Habits
Make Better Choices
Easier
Creating a Personal
Development Plan
December
2020
Work of Art Wellness Challenge
Challenge Dates November 30 –January 11
Take a look at pages 4-5 for more information!
COUNTY HOLIDAY COUNTY HOLIDAY
Before and After Selfie Due to [email protected]
Sleeping better
New Year Resolutions
Pay DayPay Day
2021 Open Enrollment 2021 Open Enrollment
Changes Take EffectChanges Take Effect
Review Checks CarefullyReview Checks Carefully
Light Scalloped
Potatoes with Chiles
COVID-19 Testing
Dates
98point6
Creating New Healthy Habits
Maybe it’s the New Year, or even a certain
birthday milestone – the time comes when we
plan to make healthy lifestyle changes like
exercising regularly, eating better, or finally
getting that dental check-up. And, soon after
we find our good intentions have faded only to be replaced by
old habits. It happens to the best of us. But there are ways to
make changes that actually stick. UW Health
psychologist Shilagh Mirgain, PhD, says the secret is patience
(in addition to hard work, of course). “There is a science to
changing our behaviors,” she says. “By using certain strategies
we can successfully build new health habits but we have to
remember that it takes time.”
Visit the following link to read the full article:
Creating New Healthy Habits
Make Better Choices Easier
By now, we all know how important habits like exercise and good nutrition are to a healthy lifestyle, but you may not know how some other simple actions can improve your health. Adopting (or improving) some of the following behaviors can help you enjoy a healthier, happier lifestyle.
Visit the following link to read the full article:
5 Simple Ways to Boost Your Health
5 Simple Ways to Boost Your Health
Positive Thinking for a Healthier Heart
What’s for Lunch? Eating Healthy
A pessimistic outlook means you have more
negative thoughts than positive ones. You're not
as happy as people who see the glass as half full
instead of half empty. But changing your mantra
to “don’t worry, be happy” could actually be good for your health.
A recent study from Finland supports previous research that
suggests pessimism may harm your heart and increase your risk of
death from heart disease.
Visit the following link to read the full article:
Positive Thinking for a Healthier Heart
Bringing your own food is a great way to get a
healthy lunch — and it keeps your wallet healthy, too.
How to get started with healthy eating To get the most out of your lunch, be creative and aim for
variety. Visit the following link to read the full article:
Eating Healthy
We know that making healthy choices can help us
feel better and live longer. Maybe you’ve already
tried to eat better, get more exercise or sleep, quit
smoking, or reduce stress. It’s not easy. But
research shows how you can boost your ability to create and
sustain a healthy lifestyle.
“It’s frustrating to experience setbacks when you’re trying
to make healthy changes and reach a goal,” says NIH behavior
change expert Dr. Susan Czajkowski. “The good news is that
decades of research show that change is possible, and there are
proven strategies you can use to set yourself up for success.”
Visit the following link to read the full article:
Make Better Choices Easier
HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd
If you’re having trouble sleeping, you aren’t alone — up to 1 in 3 Americans have difficulty falling and staying asleep. But rest easy: There are a number of simple things you can do to help. Select the following link to learn what you can do to sleep better, Sleeping Better.
Sleeping Better
HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd
Creating a Personal Development Plan
Learn to recognize types of goals and understand effective
goal setting. Explore potential obstacles that can create barriers to
reaching your goals.
Goal setting is much more difficult than most people give it
credit for. And one reason why people struggle with their goals is
they don’t know how to create them properly. And that’s what
we’re going to talk about today.
A goal is a destination. If you don’t know where you want to
go, then you’re just driving around wasting gas. Some aspects of
life are OK to take easy and as it comes, but many people actually
want to get somewhere. And to do that you need a goal. And no
goal should be taken lightly. There should be proper planning
involved so you know when you’ve achieved it to reward yourself,
acknowledge what you’ve done, and possibly create another one.
Top-level athletes, successful businesspeople, and high
achievers tend to be big goal setters. Goals give you a reason to
be motivated or inspired. And there is a difference between
motivation and inspiration. And some people will use them
interchangeably, but they’re not the same thing. Motivation is a
push, and inspiration is a pull. Some people need to be motivated
to exercise by external forces. Maybe they have a running club;
maybe it’s a class that they paid for. They’re motivated by external
reasons. Other people are inspired, and they don’t need anyone to
meet them at 6:00 a.m. There’s something pulling them.
One isn’t better than the other, but it’s important to note which
one you need for your particular goals. You may be inspired to
achieve one goal, and you may need to be motivated to achieve
another.
To view the seminar, please select the following link
Creating a Personal Development Plan.
New Years Resolutions
A change of the calendar year marks an opportunity for new beginnings for many of us. Resolutions are one way we work to make those new beginnings a reality. But sticking with a decision to change can be challenging, especially as holiday excitement fades. One way to help ensure your resolution goals are achievable is to think SMART about them. Understanding SMART Resolution Planning For many of us, making resolutions can be more like dreaming and less like developing an actual plan. A 2007 survey by time-management firm FranklinCovey found that almost four out of five people who make New Year’s resolutions will eventually break them. And one-third of those resolutions won’t even make it past January. To read the full article select the following link: New Years Resolutions SMART
HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd
New Wellness Challenge Starts November 30, 2020
New 6-week emotional well-being online challenge!
The County of Tulare Employee Wellness Program is excited to announce a new program called Work of Art, designed to help you
learn skills that boost happiness and emotional well-being.
All County employees and their household members (18+) are eligible to participate!
Key Dates Registration: November 18 - December 14
Challenge November 30 - January 11
For more details and to register starting on November 18th, go to the address below.
https://countyoftulare.MyWorkofArt.com
HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd
Light Scalloped Potatoes with Roasted Chiles
1. Preheat the broiler. Put the poblano cut-side down on a baking sheet and broil until the skin is browned in spots, about 5 minutes. Transfer to a bowl, cover with plastic wrap and let cool 5 minutes. Peel the skin off the poblano under cold running water, then chop in-to small pieces. 2. Preheat the oven to 400 degrees F. Lightly butter a 2-quart baking dish. Heat 2 tablespoons butter in a large skillet over medium-high heat. Add the onion, garlic and thyme and cook, stirring frequently, until the onion is soft, about 5 minutes. Add the potatoes, chicken broth, 1 1/2 teaspoons salt, and pepper to taste and bring to a boil. Reduce the heat to medium and cook, stirring gently, until the pota-toes are tender, 10 to 12 minutes. Arrange half of the potato-broth mixture in the prepared baking dish in an even layer. 3. Sprinkle with half each of the roasted poblano and parmesan. Re-peat with the remaining potato-broth mixture, poblano and parme-san. Bake until bubbly and slightly golden, about 35 minutes. Let stand 15 minutes before serving. Thin some crema or sour cream with water and serve alongside for topping.
1 medium poblano chile pepper,
halved and seeded
2 tablespoons unsalted butter, plus
more for the baking dish
1/2 small onion, thinly sliced
2 cloves garlic, thinly sliced
2 teaspoons chopped fresh thyme
2 pounds Yukon Gold potatoes,
peeled and sliced 1/8 inch thick
2 1/2 cups low-sodium chicken
broth
Kosher salt and freshly ground pep-
per
1/4 cup grated parmesan cheese
Mexican crema or sour cream, for
topping (optional)
Level: Easy Prep: 40 Min Cook: 55 min Total: 1 hr 35 min Yield: 6 servings
Calories - 168 per servings Total Fat– 5.5 grams Saturated Fat - 3 grams Carbs - 22 grams Protein - 7 grams Sugar - 2 grams
HUMAN RESOURCES & DEVELOPMENT • 2500 W. Burrel Ave. Visalia, CA 93291 • 559-636-4911 • www.co.tulare.ca.us/hrd