Fall 2020 Step Challenge

As the holiday season approaches, Be Well is encouraging UTK employees to focus on weight maintenance by continuing to engage in healthy habits. This time of the year can be challenging to eat well and move more as holiday traditions impact daily routines and food environments.

To help employees stay active, Be Well is launching a new virtual fall step challenge, The Tennessee Trek, which will take place from November 16th - December 13th.

Participants will complete the virtual walk from UTK to UT Chattanooga to UT Health Science Center to UT Martin -and maybe start heading back towards UTK if your team is ahead of the game! The goal is to get as many steps as possible over the four week challenge period. This will be a team-based challenge, so grab your colleagues or sign-up to be put on a team to join the competition.Click here for more information.

Getting Started:

Create a team of 5
Register no later than Thursday, November 12th
Become familar with the step log and challenge guidelines (will be sent before 11/16)
Get moving on Monday, November 16th!

Prizes:

Participants who complete the four week challenge will receive a $10 Amazon gift card
1st place team members will receive $30 Amazon gift cards
2nd place team members will receive $25 Amazon gift cards
3rd place team members will receive $20 Amazon gift cards

Last Call for Flu Shots!

The University of Tennessee, Knoxville is offering flu vaccine clinics to support faculty, staff, and students in meeting vaccination requirements.

A reservation system and physical distancing practices will be utilized to align with University-wide policies during the flu vaccine clinics.

CDC recommends a yearly flu vaccine as the first and most important step in protecting against flu viruses. Getting a flu vaccine during 2020-2021 will be more important than ever.

Flu vaccines will not prevent COVID-19, but they will reduce the burden of flu illnesses, hospitalizations, and deaths on the health care system and conserve scarce medical resources for the care of people with COVID-19. Visit CDC's website for more information about flu vaccine benefits.

What to bring:

Completed Vaccine Administration Record

Health insurance card

Prescription insurance card (if you have one)

The flu shot clinic is open to family members of faculty and staff. Family members will need to register and bring the items listed above. Reserved parking is not available for this event. Please use the campus maps and the T transit system from Parking & Transit Services to determine your options.

When: Thursday, November 12 at 9:00am to 4:00pm

Where: Student Union, Ballroom

Upcoming Events

November 5 - Mindful Meditation Session

November 6 - Nutrition Lunch & Learn

November 12 - Flu Shots @ Student Union

November 13 - Nutrition Lunch & Learn (Bonus Session)

November 17 - Employee Fitness Class (Zumba)

November 19 - Mindful Meditation Session

November 19 - Healthy Cooking Class

Move More

Are you looking for a way to give back to the community this month while also being physically active? Girls on the Run-Greater Knoxville is hosting a virtual 5k from November 14th-November 21st, 2020.

Girls on the Run inspires all girls to build confidence and make intentional decisions, while fostering care and compassion for self and others. Trained coaches use physical activity and dynamic discussions to build social, emotional and physical skills in every girl while encouraging healthy habits for life.

Girls on the Run fosters an inclusive environment and offers the opportunity for all girls to participate, regardless of financial situation, through scholarships. The money raised from the virtual 5k will support the scholarship program and future Girls on the Run participants.

Eat Well

When it comes to the holidays, it can be difficult to think about eating a well balanced diet with the abundance of delicious foods entering our environments. Be Well is encouraging employees to get creative this year with holiday traditions in light of the COVID-19 pandemic, to ensure a healthy and safe holiday season.

Eating healthy while enjoying for favorites in moderation does not have to be stressful. Here are some things to focus on that will help you start 2021 feeling your best"

Don't skip breakfast: Start your day by nourishing your body with healthy carbs, fats, and protein (i.e veggie omlette topped with avocado, spinach smoothie sweetened with berries or pineapple, wholesome oats topped with berries and nuts)
Don't leave the house on "empty": Whether you are going shopping or heading to a socially distant gathering, be sure that you do not leave the house starving. This will help you avoid overeating when you finally sit down for a meal.
Think protein: Be sure to include a lean source of protein such as poultry, fish, or nuts & legumes at meal time to ward off hunger. It can be tempting to fill your plate with stuffing, mashed potatoes, sweet rolls, and casseroles, but most of these are simple carbohydrates which will quickly raise blood sugar levels and then leave you feeling tired and wanting more food.
Color your plate: Fill your plate with a variety of fruits and vegetables to add flavor and nutrients to your holiday favorites.
Everything in Moderation: You can have your cake and eat it too! Restricting your favorites can increases your liklihood to overeat them in the future. Focus on portion sizes, leave any guilt you may have at the door, and savor each bite.

Recipe of the Month

Parmesan Brussels Sprouts Salad

Be Mindful

The holiday season can be a big source of stress for many people. Throw in the COVID-19 pandemic and you may feel stuck trying to figure out what to do. It has been a challenging year and as we enter the season of gatherings, festivies, and traditions, it may seem frustrating to have to re-think the holidays to ensure the health and safety of family/friends.

To help ease the stress, frustration, guilt, or whatever you may be feeling right now, try this 10 minute guided meditation to practice taking a more mindful approach to the season.

Guided Meditation

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 award for the month of November is awarded to Jamie Blessinger. Jamie has been apart of the UT family for 7 years and works in the Office of Research. Some of Jamie's favorite hobbies include yoga, camping, hiking, road and mountain biking, road and trail running, along with kayaking and swimming.

We asked Jamie what inspires her to make healthier choices and live a healthy lifestyle and she told us that she wants to be able to do all of her favorite activities as long as she possibly can. "Yoga has taught me a holistic view of overall health; I have been a practitioner and teacher for many years and know that yoga extends the athletic lifetime."

A success story that Jamie wanted to share in hopes of inspiring others at UTK is that previously she faced an injury that sidelined her from most of the activities she loved. As a result of the injury, she learned how to swim as it was the first activity she was cleared to do. Jamie ended up competing in her first triathalon sprint, the Trideltathon at UT in 2019, and placed first in her age group.

Congratulations Jamie, 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.

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