Sun Safety

Summer is in full force here in East Tennessee and while you may find yourself outside enjoying the beautiful weather, it is important to practice sun safety.

Regular sun exposure can be a healthy way to get the recommended amount of Vitamin D. Ten to thirty minutes (dependent on skin tone and UV index), several times a week can be beneficial. However, too much sun exposure can be damaging and have negative health consequences.

There are a few things you can do and keep in mind when you head outdoors (CDC, 2020):

Grab the SPF - Most sunscreen products work by absorbing, relecting, or scattering light. Higher numbers of SPF indicate more protection. Aim for SPF 15 and higher while also remembering to re-apply if you are out in the sun for more than 2 hours, swimming, sweating, or toweling off.
Seek Shade: - Plan your mid-day activities somewhere with trees or a pavilion for relief from direct sunlight. You can also make your own shade by bringing an umbrella or outdoor tent.
Get another layer of protection - Clothes, hats, and sunglasses provide an extra barrier against UV rays. Darker colors may offer more protection than lighter colors and tightly woven fabrics stop sunlight from sneaking through.

The best way to protect yourself is to utilize all of these approaches when planning to be outdoors for an extended period of time.

Upcoming Events

July 11 - Virtual Gardening Class (Terrariums)
July 16 - Active Health Webinar (Slowing Stress)
July 22 - Employee Fitness Class (Zumba)
July 30 - Virtual Cooking Class (Ratatouille)

Move More

The Covenant Health Knoxville Marathon Summer Distance Challenge kicked off on Saturday, June 20th and there is still time to join! The virtual challenge encourages runners and walkers to complete 225 miles over the course of the summer. The challenge ends on September 22nd, but interested individuals can join at any time! The challenge will be highlighting paved paths and greenways throughout Knoxville and Knox County, however you can log your exercise from anywhere.

What do you get for registering?

Medal
Buff
Tshirt

Be Well is excited to announce that we will be coving $20 of the $40 race registration fee for UTK employees. When registering for the virtual event use code "UTCHEW" to receive your 50% off discount. Click the link below to register today!

Eat Well

Local produce is in abundance during this time of the year. It creates the perfect opportunity to utilize fresh fruits and vegetables in the kitchen to enhance the flavor and nutritional content of meals. Eating local food that is "in-season" can also be nicer on your wallet too! There are many ways to take advantage of local produce, whether that is growing your own at home, visiting the farmers market, or seeking in-season produce at your grocery store.

So what is growing in East Tennessee at this time of year?

Apples
Blueberries
Cherries
Carrots
Cucumbers
Herbs
Lettuce
Peaches
Peppers
Tomatoes

To see a more comprehensive list of seasonal produce and dates, visit:
https://www.pickyourown.org/TNharvestcalendar.htm.

Recipe of the Month

Farmers Market Pasta Salad

Be Mindful

2020 has been quite the year thus far. As another month comes to a close and a new one begins, time will continue moving forward. Many individuals may find themselves worrying about the future, creating unneccessary anxiety about things that have not happened. This has been a time of many "what ifs?" and unanswered questions. It can be hard to pull the mind away from its routine tendencies, but sometimes stepping into the present moment and fully being here can be a great tool to help ease stress. I invite you to give yourself and your mind 10 minutes of simply being in the present moment, by clicking the video below for a mindful meditation.

Wellness Warriors

Do you know an employee at UTK who goes above and beyond to model wellness in the workplace? Are you an individual who encourages others to take care of themselves at work by moving more, eating well, or practicing self-care? We are accepting nominations for Be Well Wellness Warriors! Nominate yourself or a collegue to be featured in an upcoming Be Well newsletter.

Nomination Form

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