• Increase font size
  • Decrease font size
  • Print
  • RSS
  • Eat Right For Life Challenge

    Eat Right For Life

     
    Program: The Eat Right For Life Challenge  
    Description:

    The 5-week program will inspire you to focus on five key pillars of nutrition outlined in the Eat Right For Life book that will transform unhealthy behaviors into healthy habits that will last you a lifetime.

    You will receive a fun and inspiring copy of the Eat Right For Life book - FREE!, that will help you adopt healthy eating habits in five key areas outlined in the book, including:

    1. Do your fats right
    2. Do your carbs right
    3. Eat your fruits & veggies
    4. Select the right proteins
    5. Drink the right beverages
    Who can participate? All Pima County employees
    Delivery: Start any time to begin
    Self-paced
    Duration: 5 weeks
    How to get started:

    Complete the Registration Form to get started. We will send you the book and materials.

    Incentive:

    Submit the Summary Journal to earn 20 Healthy Lifestyle Activity Points

    Your choice of the  Eat Right For Life Cookbook Companion or Eat Right For Life: On the Go book.

    If you would like to order additional copies of the Eat Right For Life book or any of the supporting materials, please visit www.welcoa.org and click on eStore.

    Welcome to the Eat Right For Life wellness challenge!

    It’s going to be an exciting journey exploring the pillars of great nutrition that will lead you down the path of radiant health. Not only will you feel inspired to start transforming your eating habits, you will also learn more about why these changes are important.  And it couldn’t be easier to understand thanks to Dr. Ann Kulze and her book, Eat Right For Life.

    Let’s get started! The Eat Right For Life challenge begins as soon as you register and receive the book. If you have not already received a copy of the Eat Right For Life book, please contact Employee Wellness at 724-2786 and we will send you one. The book is yours to keep, but you may return it to Employee Wellness after completion of the program so that other employees may have the opportunity to participate in the next Eat Right For Life challenge.

    Prior to your start date, please take a few minutes to familiarize yourself with these instructions. The challenge is divided into five phases based on the chapters of the book. Begin each phase by reading a short, easy-to-digest chapter in the Eat Right For Life book and then take the short survey in the weekly journal to assess your current eating habits. Each week, come back to view the next week of the challenge and complete the next weekly journal.

    NOTE: The weekly journals do not need to be submitted, but may be used as a resource for you throughout the challenge.

    From the weekly journals, select one nutrition goal to work toward during each phase. Choose the beginner goal if you feel you are just getting started making changes in this nutritional area. The intermediate and advanced goals are a good fit if you are already on track in respect to this topic area. 

    Wrapping it up The challenge ends after you have completed week 5. Submit a completed Summary Journal to Employee Wellness to earn 20 Healthy Lifestyle Activity Points. After submitting the journal, you will be eligible for your Healthy Lifestyle activity points and your choice of Eat Right For Life Cookbook Companion guide or Eat Right For Life: On the Go book. If you should have any questions, please contact Employee Wellness at 724-8114.  Good luck on your quest to great health and well-being!

    Phase 1: Do Your Fats Right!

    Phase 1 - Weekly Journal

    Omega-3 fats are the rock stars of the fat world!

    “Omega-3 fats are one of the most powerful weapons in our nutritional arsenal to defend against chronic disease,” according to Dr. Ann Kulze. High intakes of omega-3 fats appear to provide protection from cardiovascular disease, depression, arthritis, Alzheimer’s and macular degeneration, just to name a few.

    Be sure to get your omega-3 fats every day by enjoying these tasty foods:

    • Omega-3 fortified eggs
    • Seafood, especially oily fish like salmon, tuna, mackerel, sardines, herring and lake trout.
    • Walnuts
    • Canola oil
    • Flax seeds
    • Small leafy greens
    • Whole soy foods
    • Wheat germ

    Phase 2: Conquer Your Carbs!

    Phase 2 - Weekly Journal

    Cereal makes a great meal or snack anytime.  It can also be a tasty and quick way to get in your whole grains and fill up on fiber.  

    Buyer beware though!  Some cereals are loaded with added sugar and offer little in the way of healthy nutrition.   

    To ensure you are making healthy and wholesome cereal choices, Dr. Ann offers two simple guidelines to follow when choosing your cereal:

    • Make sure the cereal contains five grams or more of fiber per serving.
    • Choose a cereal that contains 10 grams or less of sugar per serving.

    Phase 3: Eat Your Fruits and Veggies!

    Phase 3 - Weekly JournalBuilding a flavorful and nutrient dense salad has never been easier!  Try loading your next salad with these tasty and crunchy fruits & veggies.  

    • Dark leafy salad greens like spinach, collards, romaine lettuce or kale. 
    • Brilliant red, orange and yellow veggies like bell peppers, tomatoes and carrots.
    • Richly colored fruits like grapes, berries and cantaloupe.  

    Top your salad with olive oil and vinegar and you have the makings of a nutritional superstar!

    Phase 4: Select the Right Protein

    Phase 4 - Weekly JournalBeans, peas, lentils and soy foods are excellent substitutions for proteins that are high in saturated fats like beef, cheese and pork.  They are rich in phytochemicals and fiber, and low in calories and saturated fat.   

    When possible, try replacing animal-based proteins with beans, peas, lentils, or soy foods.  Consider adding or substituting legumes in spaghetti sauce, casseroles, chili or rice dishes, or as side dishes at meals.   

    There are many options to choose from when trying to incorporate more of these tasty treats in to your eating plan.  Give one or more a try today.

    • Black beans
    • Kidney beans
    • Chickpeas
    • Field peas
    • Butter beans
    • Pinto beans
    • Hummus – made from ground chickpeas
    • Edamame – young soybean

    Phase 5: Drink the Right Beverages

    Phase 5 - Weekly JournalMost sugar-sweetened beverages contain the equivalent of 11-12 teaspoons of sugar per bottle!

    These popular beverages contribute excess calories to our diet with most individuals drinking at least one each day.  And these extra calories quickly add up!  

    Drink one 12-ounce soda (150 calories) each day and over the course of one year those extra calories can result in a 15-pound weight gain.  Or think about it like this: If you replace one can of soda each day with water and do nothing else different, you could lose 15 pounds in one year!  

    Water is the perfect hydration option for our bodies.  Aim for 9 cups per day if you are female and 13 cups daily for males.  You will need more if you are physically active or the environment is hot and humid.  Drink up!

    Submit the Summary Journal to receive credit for participating in this challenge.

    Congratulations on Completing the Eat Right For Life Challenge!

    You can be proud in knowing that you took the first step on your journey toward healthy living by completing the Eat Right For Life Challenge! Now it’s time to report on how you did. Please fill out the Summary Journal and return it to Employee Wellness to receive credit for participating in the challenge.

    By successfully completing this program you will earn:

    Evaluation

    • Our goal is always to provide you with fund and fresh wellness incentive campaigns that assist you in making meaningful lifestyle changes. To ensure we are meeting our goal, we need to hear from you. Please follow the link below to take a short evaluation survey to help us understand how you felt about the recently-completed program.

      https://www.surveymonkey.com/s/VC2FF6B

    Pass it On

    The Eat Right For Life book is yours to keep.  If you choose to pass it on you may return it to Employee Wellness after completion of the program. This way, more employees will have an opportunity to enjoy the information provided in the book and may participate in the next Eat Right For Life Challenge.

    To return the book, please mail to:
        150 W. Congress Street, 4th Floor

    Thank you for participating!

    Follow UsShare this page

    Employee Wellness

    150 W. Congress St.
    Tucson, AZ 85701

    Phone: (520) 724-2792
    Fax: (520) 724-8150


    Department Home Page
    Department News
    Department Directory
    Feedback
    Forms
    Volunteer

    Pima County provides equal access and equal opportunity in employment and services and does not discriminate.

    Pima County Attorney’s Office Equal Employment Opportunity Plan

    Pima County Sheriff’s Department Equal Employment Opportunity Plan

    Pima County Equal Employment Opportunity Plan (EEOP)