L I V E W E L L, W O R K W E L L

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1 I N S I D E T H I S I S S U E H E A L T H Y E A T I N G O N T H E RUN 1 A M O N T H O F 2 T I P S H E A L T H Y F O O D 3 O P T I O N S H E A L T H Y 4 R E C I P E E V E N T 5 S C H E D U L E You probably eat out a lot most Americans do. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it s carry-out, food court, fast food or a sit-down restaurant, there are smart choices everywhere. Here are 30 tips to help you eat healthy when eating out. 1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items. 2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for healthier choices. 3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted or steamed. 4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy or breaded. Choose these foods only occasionally and in small portions. 5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetizer in place of a main course. 6. It s OK to make special requests, just keep them simple. For example, ask for a baked potato or side salad in place of French fries; no mayonnaise or bacon on your sandwich; sauces served on the side. Wellness Committee Rose Ray Jami Rogers Samuel Brady Amanda Cook Tiffany Dunkley Cendy Espinoza Veronica Gentry Susan Gottschalk Marty Lawrence Samantha Martinez Mary McFarland Jennifer Palmer Tracy Pethick John Ragland Claudia Rodriguez Ashley Taylor Natalie Valle Jenny Wells 7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served. Out of sight, out of mind. 8. Think about your food choices for the entire day. If you re planning a special restaurant meal in the evening, have a light breakfast and lunch. 9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

2 P A G E Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite. 11. Split your order. Share an extra large sandwich or main course with a friend or take half home for another meal. 12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables. 13. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa. 14. At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Ask for mustard, ketchup, salsa or low fat spreads. And, don t forget the veggies. 15. In place of fries or chips, choose a side salad, fruit or baked potato or share a regular order of fries with a friend. 16. Enjoy ethnic foods such as Chinese stir-fry, vegetable-stuffed pita or Mexican fajitas. Go easy on the sour cream and cheese. 17. At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Lighten up on mayonnaise-based salads and high fat toppings. Enjoy fresh fruit as your dessert. 18. Eat your lower-calorie food first. Soup or salad is good choice. Follow up with a light main course. 19. Ask for sauces, dressings and toppings to be served on the side. Then you control how much you eat. 20. Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much. 21. If you do choose the buffet, fill up on salads and vegetables first. Take no more than two trips and use the small plate that holds less food. 22. Load up your pizza with vegetable toppings. If you add meat, make it lean ham, Canadian bacon, chicken or shrimp. 23. Look for a sandwich wrap in a soft tortilla, Fillings such as rice mixed with seafood, chicken or grilled vegetables are usually lower in fat and calories. 24. Build a better breakfast sandwich: replace bacon or sausage with Canadian bacon or ham and order your sandwich on a whole grain English muffin or bagel. 25. Be size-wise about muffins, bagels, croissants and biscuits. A jumbo muffin has more than twice the fat and calories of the regular size. 26. Try a smoothie made with juice, fruit and yogurt for a light lunch or snack. 27. Refrigerate carry-out or leftovers if the food won t be eaten right away. Toss foods kept at room temperature for more than two hours. 28. Grabbing dinner at the supermarket deli? Select rotisserie chicken, salad-in-a-bag and freshly baked bread. Or, try sliced lean roast beef, onion rolls, potato salad and fresh fruit.

3 P A G E Always eating on the go? Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers. 30. For desk-top dining, keep single-serve packages of crackers, fruit, peanut butter, soup or tuna in your desk for a quick lunch. Choose Water, coffee, tea or 100% fruit or vegetable juice Fresh fruit, dried fruit and unsweetened juices Bagels that are 3 1/2 inch or smaller Light margarine, fat-free cream cheese, jam or jelly Whole grain waffles and French toast Salad with fat-free dressing on the side Pasta salad made with low-fat dressing Lean meats: fish and tofu (3 grams of fat per ounce) Steamed vegetables Fresh vegetables served with fat-free dressing; salsa or tofu dip Broiled or poached seafood, shrimp, salmon, scallops, oysters or clams Healthy Food Options Instead of Soda or fruit flavored drinks Cubes of low-fat cheese that are 3/4 inch squares or smaller Slices of cheese Sweetened canned fruits and juices Regular bagels Butter, full fat cream cheese or peanut butter Waffles and French toast made with white bread Full fat dressing on the salad Pasta salad made with mayonnaise or cream dressing High-fat and fried meats, bacon, poultry with skin, cold cuts and oil packed fish Vegetables in cream sauces or butter Tempura or deep fried vegetables Deep fried seafood with high-fat sauces Dips made of salsa, fat-free cottage cheese, hummus or lowfat salad dressing Low-fat yogurt or cottage cheese Muffins that are 2 1/2 inch or smaller Unsweetened, whole grain cereal Lean ham or Canadian bacon, vegetable sausage or bacon substitute Soups made with vegetable puree or skim milk Sandwiches made with whole grain bread Baked potato with low-fat or vegetable toppings Low-fat ice cream, low-fat frozen yogurt, sherbet, sorbet or angle food cake Miniature meatballs made with lean turkey or beef Fresh vegetable spring rolls Low-fat popcorn that has 5 grams of fat or less per serving Slices of cake that are 2 inches or smaller Dips made from regular mayonnaise, sour cream, cream cheese or cheese sauce Regular yogurt or cottage cheese Large muffins, croissants, doughnuts, sweet rolls or pastries Sugar cereal Bacon or sausage Soups made with cream or half-and-half Sandwiches made with croissants or white bread Baked potato with butter, sour cream and bacon bits High-fat and high-calorie desserts; ice cream; cheesecake; pie; cream puffs; large slices of cake Large meatballs made from high-fat meat with gravy or high-fat sauce Egg rolls Regular popcorn with butter or potato chips Large slices of cake with ice cream

4 P A G E 4 Eggplant is a good source of fiber and folic acid. The iron, calcium and other minerals in eggplant supply the essential nutrients required by the body. Eggplants can improve blood circulation, nourish the brain and protect the digestive tract. Eaten regularly, eggplant can protect you from colon cancer. It helps control diabetes and can help lower bad cholesterol. All this, while relishing a highly flavorful veggie, is a good deal, indeed! Stuff, grill, bake, roast or stew your eggplants they re delicious! Enjoy this classic Italian inspired sandwich for a meatless meal! Ingredients: Eggplant Parmesan Sandwiches 4 eggplant slices, each 3/4-inch thick 1/4 cup no-cholesterol egg substitute 1/3 cup dry bread crumbs 2 Tbsp. grated fat-free Parmesan cheese Vegetable cooking spray 4 oz. fat-free mozzarella cheese, sliced 2 roasted red peppers, cut into halves 4 Italian rolls or hoagie buns, toasted 2 cups tomato pasta sauce Directions: Combine bread crumbs and Parmesan cheese in bowl. Dip eggplant slices in egg substitute, then coat generously with the breadcrumbs and Parmesan cheese. Spray a large skillet with cooking spray; heat over medium heat until hot. Sauté eggplant slices over a medium-high heat until browned, about five minutes. Spray eggplant with cooking spray and turn over; cook until tender, about five more minutes. Top each eggplant slice with 1 oz. cheese; cook covered, until cheese is melted, about three to four minutes. Place red peppers on bottoms of rolls; top with eggplant, pasta sauce and roll tops. Serves four. Each serving contains approximately 262 calories.

5 P A G E 5 3 Popular Brand Medications Going Generic in 2016 As medication use continues to rise, generic alternative options are key to managing costs. This year there are 3 big brand name medications going generic. #1. Crestor (rosuvastatin) - Use: Cholesterol Anticipated Generic Date: May 2016 Importance: Highly favored statin therapy as it is considered high-intensity and is associated with less muscle pain/joint pain compared to other statins. #2. Benicar (olmesartan) - Use: Blood Pressure- Anticipated Generic Date: October 2016 Importance: Commonly used blood pressure medication, especially in people who have an ACE cough on another class of blood pressure medications. #3. Zetia (ezetimibe) - Use: Cholesterol Anticipated Generic Date: December 2016 Importance: Common add-on therapy for those who need additional cholesterol lowering on statin therapy (or those who can t tolerate statin therapy). Tria Health will keep you updated as these generic alternatives become available. If you have any questions, always speak with your health care provider or Tria Health Pharmacist regarding what medication are appropriate for you. Fit To A "T" Event Schedule 10 a.m. Employee Walk City Hall July 15 3:30 5:30 Employee Vegetable Swap City U Every Monday 6:30 a.m. Neches Wilderness Canoe Race August 6 On-Going Classes and Programs: Tyler Parks and Recreation American Karate Classes: Glass Recreation Center, Tues., 6:30 to 7:30 p.m. (beginner) Clogging Classes: Tyler Senior Center, Tues., 11:30 to 12:30 p.m. 50 Plus Pickle Ball: Glass Recreation Center, Tues. and Thurs., 9 to 1 p.m. Line Dance Classes: Tyler Senior Center, Tues. and Thurs., 12:30 to 2:30 p.m. Step Aerobics: Glass Recreation Center, Mon. and Thurs., 6:30 to 7:30 p.m. Zumba Classes: Glass Recreation Center, Mon. 6 to 7 p.m., Wed. 6 to 7 p.m. and Sat. 9 to 10 a.m. For other classes and fun activities, please visit the City of Tyler s website: parksandrec.cityoftyler.org/home.aspx