# Presentation: 231030

## Work-Life Advisor

**Vol. 15, No. 5, February 2007**

**U.S. Department of**
**Transportation**
**400 7th St., SW, Rm. 2110**
**Washington, DC  20590**
**800/525-2878 (ext. 1)**
**202/366-6389**

**Eat Right **
**In 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.
-  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.

- BALANCE
-   CAREER     HOME

**FEBRUARY EVENTS happening at DOT**
**HealthierFeds Physical Activity Challenge Participants, Don’t Forget to Log-In!**
**If You Are Interested But Have Not Yet Joined, the Registration Deadline Has Been Extended To February 19, 2007.   Visit **_[www.healthierfeds.gov](http://www.healthierfeds.gov/)_**.   The DOT Group ID # is 54478. **
**Feb. 13, 12-1pm: **
- “Workforce Resiliency – Excelling in the Midst of Change”
*(Nassif: 7204)*
**Feb. 21, 2-4pm: **
- “Recruiting a Multigenerational Workforce: A FHWA Managers’ Videoconference”
- (Nassif: 4423)
**Feb. 27, 12-1pm: **
*“**Turbulent Times: Financial Strategies for Success”*
*(Nassif: 3246)*
- ********************
**To Register for  **
**February Events, **
**Please Send an E-mail to:**
**Zakina.Brooker**
**@dot.gov**

- BALANCE
-   CAREER     HOME

**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 the following:**
-  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.

**Did  You  Know February is ...**
** ****Heart Month?**
*“**According to recent *
*estimates, nearly one in *
*three U.S. adults has high *
*blood pressure, but because *
*there are no symptoms, *
*nearly one-third of these *
*people don't know they *
*have it. In fact, many *
*people have high blood *
*pressure for years without *
*knowing it. Uncontrolled *
*high blood pressure can *
*lead to stroke, heart attack, *
*heart failure or kidney *
*failure. This is why high *
*blood pressure is often *
*called the "silent killer." The *
*only way to tell if you have *
*high blood pressure is to *
*have your blood pressure *
*checked.”*
*(Source: www.beatyourrisk.com)*

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

**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)

**Work-Life ****Q & A **
**For February 2007**
*Article Reprint Source: “Nutrition Wise” by*
*Karen Collins, MS, RD, CDN, Website for The American Institute for Cancer Research *
*Website, *_[www.aicr.org](http://www.aicr.org/)_* .*
- __________________________
**Q: Will switching from regular to herbal tea before bedtime help me sleep better?**
**A: **Caffeine can circulate throughout the body for five to seven hours. People sensitive to its stimulant power should avoid it past late afternoon to more easily fall asleep at night. Both green and black (“regular”) teas are available in decaffeinated versions. Most herbal teas are caffeine-free, but not all.
- Check the list of ingredients; herbal teas may contain caffeine-like stimulants, such as guarana and yerba mate. Beverages labeled as “energy” and “dieter’s” teas are especially likely to contain stimulants, but check the ingredients of all your herbal teas if you are having trouble sleeping.
**Q: Does milk added to tea block the absorption of the healthful substances in tea?  ****A: **No. Studies have found that adding milk, honey, lemon or sugar does not interfere with the body’s ability to absorb tea’s healthful compounds, such as flavonoids. These flavonoids are antioxidants that seem to protect against cancer and heart disease. But remember that while tea can be a positive addition to a healthful diet, it cannot compare to the major health-promoting impact of a mostly plant-based diet with a wide variety of vegetables, fruits and whole grains.

** **

**American Heart**
**Association**
**Diet and Lifestyle **
**Recommendations**
*Article Excerpt Source and For More*
* **Information, Visit *_[www.beatyourrisk.com](http://www.beatyourrisk.com/)_* . *
*__________________________________*
*     *
- A healthy diet and lifestyle are the
- best weapons you have to fight
- cardiovascular disease. It’s not as
- hard as you may think!
- Remember, it is the overall pattern of
- the choices you make that counts.
- Make the simple steps below part of
- your life for long-term benefits to your
- health and your heart.
**Use up at least as many**
**calories as you take in.**
**Eat a variety of nutritious**
**foods from all the food groups.**
**Eat less of the nutrient-poor**
**foods.**
- Choose lean meats and poultry without
- skin and prepare them without added
- saturated and trans fat.
- Select fat-free, 1 percent fat, and low-fat
- dairy products.
- Cut back on foods containing partially
- hydrogenated vegetable oils to reduce
- trans fat in your diet.
- Cut back on foods high in dietary
- cholesterol. Aim to eat less than 300
- milligrams of cholesterol each day.
- Cut back on beverages and foods with
- added sugars.
- Choose and prepare foods with little or no
- salt. Aim to eat less than 2,300 milligrams
- of sodium per day.
- If you drink alcohol, drink in moderation.
- Women: 1 drink/day: Men: 2 drinks/day.
- Follow these recommendations when you
- eat out, and watch your portion sizes.
**Also, don’t smoke tobacco – **
**and stay away from tobacco**
**smoke.**