Schedule of Events

Employee Field Day Part II

Join us tomorrow for Employee Field Day Part II. Be Well is inviting all university faculty and staff to join us for some summer fun at TRECS! From 3pm-7pm staff and their families can enjoy access to the outdoor pool and obstacle course at TRECS for free! This is a family friendly event, so kick off your weekend with a kickball game, water balloon toss, snacks, and plenty of field day games.

We will also be hosting a kickball game beginning at 4pm and are encouraging departments to sign up and play! This will be a great team building exercise and an opportunity to connect with other UT staff members. Sign up here.

Can't make it for kickball? Stop by after work for a snack and some good ole' fun!

***Check Be Well's facebook throughout the morning for weather updates***

Upcoming Events

August 2 - Employee Field Day Part II
August 22 - Healthy Cooking Class

Grow with Be Well Employee Gardening

Eight individuals and four departments signed up to participate in the Grow with Be Well Employee Gardening Program this summer. Members selected the produce they wished to grow and in early May, they went to work to get the plants in the ground. After weeks of watering and maintaining their plots at the Campus GrowLab, many are now getting a taste of their hard work.

Below are photos from Lisa Bell, who works in the Registrar office; "I’ve gotten into meal prepping lately. I grilled some salmon and roasted veggies (squash and small tomatoes from the Be Well garden). It was delicious!"

Move More

The hot summer weather is not going anywhere any time soon, but that does not mean you have to wait for a change in seasons to get active.

Here are some helpful tips to make the most of the heat and stay committed to moving at least 30 minutes a day:

Start earlier or later - Avoid the heat of the day by waking up 30 minutes early or moving your physical activity to sunset.
Moisture-Wicking Clothing - Loose, breathable clothing will help wick the sweat away from your skin to help you stay cool. Stay away from dark colors that will absorb more heat if you will be exercising during the day.
Sunscreen - Lather up with at least SPF 30 before heading outside and limit the amount of exposure during peak daylight hours.

Eat Smarter

Carbohydrates have always been given a bad rap when it comes to nutrition advice. This month we are breaking that trend and highlighting how important this macronutrient is to live a healthy lifestyles.

The Acceptable Macronutrient Distribution Ranges (AMDR)

Protein - 10-35%
Fat - 20-35%
Carbohydrate: 45-65%

So what does this mean exactly? Carbohydrates comprise the largest portion of the macronutrients individuals should be consuming. 45-65% of your daily caloric intake should be coming from carbohydrates to reduce the risk of chronic illnesses and nutritional deficiences.

The key to carbohydrates is quality.

The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.

Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.

The USDA recommends that individuals make half of their grains, whole grains. Below are healthy swaps or additions you can make to ensure that you are receiving the most nutrition from your carbohydrates:

Oatmeal
Brown Rice
Whole Grain Breads/Pastas
Quinoa
Popcorn (minus the salt and butter)

Recipe of the Month

Whole Grain Pasta Meal Prep - 4 Ways

Be Mindful

Gratitude can feel like a variety of things for many people. For some, graitude can embody a feeling of fullness. For others, gratitude may come with a sense of peace. What if we did not have to wait around for "big things" to happen in order to express our gratitude? What if gratitude was a daily feeling and could positively affect your overall wellbeing?

We have some good news to share; it can!

Studies show that gratitude can literally rewire your brain to be happier. Participants in one study kept a gratitude journal each week describing things they were grateful for and felt 25% better and exercised more. In a similar study, individuals that completed gratitude exercises were able to be more emotionally present and offer support to people in their lives.

How to get started? It's easy! Try keeping a daily journal of 3 things you are thankful for. Write these down in the morning to set the tone for your day or just before bed as a reflection.

Check this out!

The American Heart Association has put together a 21 Day Gratitude Challenge to help individuals get started.

Wellness Warrior

The Wellness Warrior Award is given to individuals across campus who are nominated by their peers for leading by example and inspiring through action as they work to create a healthier lifestyle.

The Wellness Warrior for August is awarded to Teddi Keefer who works as an Accounting Specialist in the Office of Financial Aid & Scholarships. Coming up on September 21st, Teddi will be celebrating 10 years at the University of Tennessee. Her favorite hobbies include: hiking, boating, paddle boarding, camping, quilting, and photography.

When asked about her inspirations for healthy living, Teddi is inspired by her great aunt who just moved into assisted living at 104 years old. At 94, her great aunt was still driving her friends to the salon every week. "She living a simple life, eating simple food, watching little to no television and no internet; she read books, cooked, and spent time with her family", she explained.

Teddi herself is all about healthy living, including the mind, body, and soul connection. She loves to share her knowledge and offer support to workers, friends, and family alike. Her best advice to share with others "...is to really really really live your life, do more of what makes you happy, experience simplicity, and be at peace with yourself."

Congratulations Teddi, and thank you for being a model of health and wellness on UT's Campus.

Do you know someone who you feel is deserving of the Wellness Warrior award? Please fill out a nomination form to have their story told.

Be Well.

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