**Work-Life Advisor**

**Vol. 15, No. 3, December 2006**

***Plain Text Version***

**Nutrition, 2007**

***2007, The Year of the Healthier Fed***

***Article Reprint Source,***

***[www.healthierfeds.gov](http://www.healthierfeds.gov/)***

**Eating Right**

Eating right is vital to promoting health and reducing the risk for
death or disability due to chronic diseases such as heart disease,
certain cancers, diabetes, stroke, and osteoporosis. In fact, it has
been estimated that dietary changes could reduce cancer deaths in the
United States by as much as 35 percent. A healthy diet also provides the
vitamins and minerals you need. It is never too late to start eating
right.

**Helpful tips:**

Eat a variety of foods, including:

-   Vegetables, especially dark-green leafy and deep-yellow vegetables,
    such as spinach or carrots.

-   Fruits, such as melons, berries, and citrus fruits, or juices, such
    as orange or grapefruit.

-   Meat, poultry, eggs, fish, and dried beans (for example, navy,
    kidney, or black), especially products low in fat, such as lean meat
    and poultry prepared without skin.

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-   Dairy products, such as milk, yogurt, and cheese, especially low-fat
    or fat-free dairy products.

-   Grains, especially whole grains, and legumes, such as lima beans or
    green peas.

-   Limit calories and saturated fat.

-   Foods high in saturated fats are high in calories, so they can cause
    weight gain. They also increase your cholesterol levels.

**Try to limit:**

-   High-fat dairy products such as ice cream, butter, cheese, cream,
    and whole milk.

-   Meats high in fat.

-   Palm and coconut oils and lard.

-   Unsaturated fats do not raise cholesterol levels. Foods with
    unsaturated fat include vegetable oils, fish, avocados, and many
    nuts.

-   Watch portion sizes.

-   Don\'t choose \"super\" or other oversized portions. Be aware of how
    much you eat.

For more information about nutrition visit
[www.mypyramid.gov/](http://www.mypyramid.gov/)

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**Looking Forward to a New Year with Improved Well-Being?**

**Monday, January 22nd thru Sunday, March 18th 2007 ... is the
HealthierFeds Physical Activity Challenge.**

**Join in the fun and five yourself a jumpstart.**

*By establishing a regular habit of physical activity among
participants, the Challenge will help create a foundation for long-term
behavior change. The facts show that increasing physical activity can
improve health and overall well-being.*

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***For more information and/or to register, visit the Challenge
website,***

***<http://healthierfeds.presidentschallenge.org/> .***

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**Physical Activity**

***Article Excerpt Reprint Source,
[www.healthierfeds.gov](http://www.healthierfeds.gov/)***

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**Physical activity can help prevent:**

Heart disease.

Obesity.

High blood pressure.

Type 2 diabetes.

Osteoporosis (thinning bones).

Mental health problems such as depression.

**Keeping Active**

Physical activity helps you feel better overall. All kinds of physical
activity will help you stay healthy, whether it is moderate or vigorous.
It\'s a good idea to aim for at least moderate activity-such as brisk
walking, raking leaves, house cleaning, or playing with

children-for 20 to 30 minutes most days of the week. Generally, the more
active you are, the healthier you will become.

**How to Get Started and Keep at It**

If you have not been active, start slowly. Choose something that fits
into your daily life. Choose an activity you like, or try a new one.
Activities such as dancing, swimming, or biking can be fun. Make time in
your day for physical activity. Here is a partial list of

other activities you can do:

\- Walk, cycle, jog, skate, etc., to work, school, the store, or place
of worship.

\- Park the car farther away from your destination.

\- Get on or off the bus several blocks away.

\- Take the stairs instead of the elevator or escalator.

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**Work-Life Q & A For December 2006**

**Q: How will DOT participate in the HealthierFeds Physical Activity
Challenge? How can I join in?**

A: Alongside a number of Federal Agencies DOT has an official group for
the HealthierFeds Physical Activity Challenge. Each employee
participating independently registers by visiting the registration site
at <http://healthierfeds.presidentschallenge.org/> and identifies
themselves as a member of this group.

As a self-chosen Active Lifestyle or Presidential Champion participant,
you are subsequently responsible for logging-in your fitness activities.
The system will track each registrant and ultimately determine the
completion rates for each Federal Agency. The Agency with the largest
percentage of persons completing the Challenge in specific relation to
the number that originally registered ... will be the "Federal Winner".

You, too, can be a winner in the choice to live a more active lifestyle.
Give yourself a gift and join us!

**DECEMBER EVENTS happening at DOT**

**Dec. 7, 12-1pm:**

"Eldercare and Work: Finding the Right Balance": A FHWA Managers'
Videoconference.

(Nassif.: 4423)

**Dec. 12, 12-1pm:**

*"From Imposed Change to Fresh Start: Making Change Work for You"*

(Nassif: 3246A)

**Dec. 19, 12-1pm:**

*"A Life That Aligns With Your Values"*

(Nassif: 4236)

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**To Register for December Events, Please Send an E-mail to:
Zakina.Brooker**

**\@dot.gov .**

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**THE DOT WORK-LIFE WELLNESS PROGRAM** provides information on work/life
issues such as parenting, childcare, eldercare, telework, diversity,
personal / professional development, health and wellness. Resources on
these topics can be obtained by calling 202/366-6389 or 800/525-2878
(ext. 1).