Risky BusinessR U T H E R F O R D C O U N T Y R I S K M A N A G E M E N T

Post Jingle JumpstartPersonalizing Your Nutrition Needs

Presenter: Christi Bowling  MS, RDN, CSSD, LD

When:  Thursday, January 18th at 5:00 pm

Where: Rutherford Co. Extension 315 John R Rice Blvd.,

Suite 101

RSVP BY 1/15 to Daniel Puckett, john.puckett@cigna.com

Mission SlimPossible

What is it?

Mission SlimPossible is an 8 week weight loss challenge

designed to help participants establish, improve, or

maintain their current diet and exercise routines.

What do I have to do?

Participants will send in their starting weight, and waist

circumference. In addition, everyone will set a personal

goal, a personal reward, and identify a support partner.

Participants will earn points by completing various weekly

mission challenges relating to diet and physical activity.

Bonus points may be earned by utilizing the MedPoint

Health Coach, Cigna Telephonic Coaching, or visiting the

MedPoint Dietician. 

What do I win?

The Participant with the highest percentage % of

bodyweight lost for male and for female will each receive a

$100 amazon gift card.  The top four participants that earn

the highest total number of points from completing

challenges will win one of four $50 Amazon Gift Cards.

(Note: Participants are only eligible to win one prize! In the

rare case of a participant winning both categories, the

lower value prize will be given to the next runner up.)

FAQ’S

Who can participate?

All Rutherford County Employees are eligible to

participate

When?

Signup Starts January 3rd and Closes January 17th

For more information or to sign up contact Chuck Chapa at

the Rutherford County Risk Management office at (615)

898-7715 or at Charles.chapa@cigna.com.

SAMPLE WEEKLY MISSION ORDERS

Diet

• Eat at least three servings of vegetables in one day- 25

points

• Eat at least three servings of fruit in one day- 25 points

• Drink at least 64 ounces of water in one day- 25 points

• Find and Make a Healthy Recipe- 25 points

• Eat something that is high in Fiber- 50 points

• Keep a Food Log for one week- 50 points

• Keep your total sugar consumption under 30 grams for

one full day- 50 points

• Keep your total fat intake under 50 grams for one full

day- 50 points

Exercise

For every 10 minutes of continuous exercise, participants

can earn 10 points for a total of 100 points a day

Exercise may include stretching, planking, walking, running,

biking, etc.

Participants will submit a log at the end of each week with

their completed points and each completion will count

towards their overall total.

Bonus Points

As stated above, participants will have a few random

opportunities throughout the challenge to earn bonus

points. Some examples would be:

• Signup for a free Supertracker account at

choosemyplate.gov

• Log in to Acefitness.org and pick three exercises from the

Exercise Library to try and share.

• Make an appointment with the Medpoint Health Coach,

Dietician, or signup for Cigna Health Coaching

Almond & Honey-Butter Cookies

This thumbprint cookie uses honey as the

only sweetener and tender ground

almonds to replace much of the butter

found in similar cookies. Just a touch of

butter mixed with honey in the filling gives

it a rich flavor without too much saturated

fat.

Nutrition Profile: Diabetes Appropriate

Low Carb Low Sodium

Ingredients

• 1 cup whole almonds, toasted (see Tip)

• 1 1/4 cups whole-wheat pastry flour, (see Note)

• 1 cup all-purpose flour

• 1 teaspoon baking powder

• 1/2 teaspoon salt

• 2/3 cup plus 1 honey, divided

• 1/3 cup canola oil

• 4 tablespoon unsalted butter, at room temperature, divided

• 1 large egg

• 1 teaspoon vanilla extract

• 3 tablespoon toasted sliced almonds, (see Tip) for garnish

Cooking Instruction

Step 1

Process whole almonds in a food processor or blender until finely ground (you

will have about 1 1/4 cups ground). Transfer to a large bowl and add whole-

wheat flour, all-purpose flour, baking powder and salt; stir until just combined.

Beat 2/3 cup honey, oil and 3 tablespoons butter in a mixing bowl with an

electric mixer on medium speed until well combined. Add egg and vanilla and

beat until blended. Add the wet ingredients to the dry ingredients; stir to

combine. Refrigerate the dough for 1 hour.

Step 2

Preheat oven to 350°F. Coat 2 baking sheets with cooking spray or line with

parchment paper or nonstick baking mats.

Step 3

Roll tablespoons of dough into 1-inch balls and place on the prepared baking

sheets about 2 inches apart. Press the tip of your index finger in the center of

each cookie to make an indentation. Bake the cookies, in batches, until set and

barely golden on the bottom, 13 to 15 minutes. Transfer to a wire rack; let cool

for 30 minutes.

Step 4

Combine the remaining 1/4 cup honey and 1 tablespoon butter in a small bowl

until creamy. Use about 1/4 teaspoon to fill each cookie and top with 2 sliced

almonds, if desired.

As we turn the calendar to a new year, we often think of turning over a

new leaf and starting or resuming healthy habits that may have been

ignored during the past year or even just the past few months. While

most successful change involves “resolve,” simply stating a few New

Year’s resolutions may not be enough to ensure success. Here are the

five keys to making New Year’s resolutions that you can actually stick

with throughout the year and beyond.

1. New Results Require New Thinking

People often seek change when they are at their wits end. When

problems loom, we look for ways to be and do better, but this desire is

often rooted in frustration and fear. Judging past attempts and

failures may actually sabotage our success. Therefore, a first step

toward success is to release discontent as the impetus for change.

When we begin to simply notice our thoughts and feelings (about

current fitness level or weight, how we compare to others, our story

about past successes or failures), we make room for new thoughts and

new solutions to emerge. 

5 KEYS TO MAKING NEW YEAR’S RESOLUTIONS THAT STICK

In a fast-paced world, we may be more accustomed to answering

urgent demands for our immediate attention than waiting, watching

and being in the present moment. With patience and practice, we can

learn to still the busy mind chatter (mindlessness), be vulnerable

rather than reactive, and be connected to ourselves rather than cut

off (mindfulness). Instead of thinking and saying “I want to lose 20

pounds…but I said the same thing last year,” we think and say, “I am

willing to learn how to accept myself, including my mistakes, as I move

toward my goal.” Mindful change means completely approving of

ourselves and being present with who, what and where we are and

wish to be, as our next step is revealed with ease and clarity.

Formal mindfulness practices include Zen meditation, mindfulness-

based stress reduction and mindfulness-based cognitive therapy.

However, those new to meditation and mindfulness can start with a

simple, regular practice of observing the breath for a few moments.

From a quiet mind, we give ourselves the option of making thoughtful

decisions based on our inner wisdom.

2. Connect Resolutions With Things You Value

“Your beliefs become your thoughts. Your thoughts become your

words. Your words become your actions. Your actions become your

habits. Your habits become your values. Your values become your

destiny.”

—Mahatma Gandhi 

Do you wish to grow in awareness, develop a new skill, expand your

knowledge, live a healthier lifestyle, master a sport, overcome a

physical challenge or create a support network? So often, people

begin with action rather than contemplation. However, after huffing

and puffing, people often discover that activity disconnected from

vision and values is short-lived.  

Awakening your own motivation for behavior change is best

supported with an exploration of your values and vision for what the

future may hold. What do you aspire to achieve? What drives and

motivates you? What do you hope the future will hold in one year, five

years and even 10 years?

Ask yourself: What’s my image of fitness and where did it come from?

How am I being influenced by family, friends and the media? How have

I allowed criteria from the past (e.g., my weight in school) to dictate

what is right for me now? How will my life be different once I’ve made

this lifestyle change? What new activities will I be able to enjoy? 

3. Break Them Down

Avoid the pitfall of vague, broad, general goals. Intentions that are

specific, measurable, attainable, realistic and time-bound (SMART

goals) are more likely to be achieved. Be sure goals and action steps

are connected to your values; then ask how much, how many, how

often, when, where and with whom. Hold onto your larger vision for

the change you want to experience and then focus on each next step.

4. Build in Accountability

The best means of accountability is the one that you choose. Ask

yourself: “How would you like to be accountable?” and then create an

accountability process that will work for you. For example, keeping a

food log or creating a weekly exercise plan may be helpful. While

some people feel comfortable being accountable to friends, family

members or smartphone apps, you might considering working with a

health coach or personal trainer to help keep you accountable. The

key is to find something that helps you gain awareness, perspective,

wisdom, ideas or data that help you stay on the path to fulfillment and

be able to check in with your intentions.

5. Celebrate Efforts and Successes

Incorporating accountability provides a built-in opportunity to

celebrate your efforts and progress. Seeing progress will give you the

confidence and momentum you need to continue your efforts.

Remember to encourage everything in the direction of your goals…all

attainment, all attempts, all discoveries and even all set-backs.

Awareness is curative! 

Why do you want to lose weight? This is the first and most important

question to ask yourself when crafting a New Year's resolution around

this intention. Close your eyes for a moment and imagine yourself

with less weight on your body. How do you feel? Words like energetic,

peaceful, confident, happy or attractive might come to mind. If there

was a time in your life that you weighed this much, remember that

time and what was so appealing about it. The why and the emotions

behind your intention is what will keep you going when you lack

motivation.

Now that you've got a reason to lose weight, let's explore the

possibilities. There are four main ways to lose weight. You can

approach this feat with exercise, nutrition, stress reduction or sleep.

Which one needs the most improvement in your life? Start with just

one approach so you don’t get overwhelmed and maximize success.

Once you’ve adapted new habits in one area, you can work on

another.

4 PRODUCTIVE NEW YEAR'S RESOLUTIONS FOR LOSING WEIGHT

Once you’ve chosen an approach to weight loss, you need a game plan.

When adding a new habit into your routine, try replacing an old one.

Find something that needs to go and swap it out for a habit you no

longer want to have. And keep it simple. Cleanses and extreme boot

camps are great, but don’t always stand the test of time. Make small,

easy changes to your routine gradually and you’re more likely to

succeed. After all, you have a whole (new) year to do it.

Here are four New Year’s resolution templates, along with examples

and tips for success, you can use and tweak to suit your needs.

1. I’ll replace ________________[insert food or beverage] with

________________ [insert food or beverage].

Note whether the food you’re eliminating is savory, salty, crunchy,

creamy, etc. Replace one food with another that has a similar adjective

to describe its appeal.

Note whether the food you’re eliminating is savory, salty, crunchy,

creamy, etc. Replace one food with another that has a similar adjective

to describe its appeal.

For example, swap:

• Soda or orange juice for herbal tea or lemon water (flavorful)

• Ice cream and cake for yogurt with fresh fruit (creamy)

• Pasta for quinoa (doughy carbs)

• Cheese for avocado (creamy)

• Chips for carrots or almonds (crunchy)

2. I'll go to sleep ______ minutes earlier by turning off my TV/cell

phone/computer ______ minutes earlier.

Sleep helps you burn calories more efficiently. It also ensures you

have enough energy to exercise and mental clarity to make mindful

food choices throughout the day. Find something (usually a screen or

device) that you can minimize time to get that extra sleep in each

night.

Having a relaxing bedtime routine is also helpful when trying to get

more sleep. Take 30 minutes before bedtime to do a few relaxing

activities like taking a bath, massaging your feet, stretching or writing

in a journal, which will help you make an easier transition to sleep.

Before checking social media, my smart phone or email, I'll take five to

10 deep breaths with my eyes closed.

Stress causes hormone shifts in your body that prevent weight loss. To

reduce stress, choose an activity you do frequently during the day and

link it with a deep breathing exercise. Closing your eyes reduces

outside stimulation, creating a more relaxed state internally. Your

heart rate and blood pressure have a chance to lower, which reduces

stress hormone levels. Sit up tall as you breathe in to allow oxygen to

circulate. With practice, you’ll remember to take a break, close your

eyes and breathe when you feel frustration or anger during the day.

3. Instead of ________________ [watching TV, surfing the Net, etc.] I’ll

________________ [insert activity/exercise] for ______ minutes ______

times per week.

An exercise program can be as simple as taking a walk or jog three

times per week. Replace something else in your life like watching TV

or shopping with a physical activity that you enjoy. Or combine it with

another part of your life. For example, if family time is important to

you, get involved in something you can all do together such as playing

a sport outside, hiking, skiing or dancing. Involving others in your

fitness goals makes it more fun and sustainable. If you join a gym,

group fitness classes are a great way to combine being social with

getting a great workout.

Hilary Keen

Hilary.keen@premisehealth.com or call MedPoint at 615-904-6770.

Wellness Program Coordinator

Wellness Program Coordinator

John Daniel Puckett

John.Puckett@Cigna.com or call Risk Management at 615-898-7715.

Wellness Program Coordinator

Chuck Chapa

WE ARE HERE TO HELP

Happy New Year!  Are you one of those folks that

likes to set New Year's Resolutions?  Are you

looking to lead a healthier life in 2018?

 Whenever you are establishing healthy lifestyle

goals for yourself, set small goals as opposed to

large goals.  This way once you accomplish the

smaller goals they will lead to bigger changes over

time.  Example:  If you are drinking 4 diet sodas a

day don't say you will go cold turkey tomorrow,

but try cutting down the diet soda consumption

to 2 instead of 4 a day.  Then when you become

comfortable with 2 a day, reduce it to 1 a day.

 Eventually you will be able to phase it out

successfully because you took time and the

deliberate steps needed to make a lasting healthy

habit change.  Here's to a happy and healthy New

Year!   

Pay close attention to the

beverages you consume that they

don’t contain artificial sweeteners. CHRISTI'S CORNER

Charles.chapa@cigna.com  or call Risk Management at 615-898-7715.