# Presentation: 432836

## Work-Life Advisor

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

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

**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.

- BALANCE
-   CAREER     HOME

***If you are based in a regional office, contact the Work-Life Advisor for ideas of activities you can do at your office.***

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

- BALANCE
-   CAREER     HOME

-  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/)__[/](http://www.mypyramid.gov/)_

**Looking Forward to a New Year with Improved Well-Being?**
**Monday, January 22****nd**** thru Sunday, March 18****th**** 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.*
- ___________________
*For more information *
*and/or to register, visit the *
*Challenge website, *
- _[http://](http://healthierfeds.presidentschallenge.org/)__[healthierfeds](http://healthierfeds.presidentschallenge.org/)__[.](http://healthierfeds.presidentschallenge.org/)_
- _[presidentschallenge.org](http://healthierfeds.presidentschallenge.org/)__[/](http://healthierfeds.presidentschallenge.org/)_* .*

**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 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/](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!

** **

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