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 T H A N K S G I V I N G 1 T I P S O F F I C E S P A C E 2 W O R K O U T H E A L T H Y 3 R E C I P E T Y L E R T U R K E Y 4 T R O T Wellness Committee Rose Ray Jami Rogers Samuel Brady Amanda Cook H E A L T H Y D I N I N G O P T I O N S 5 Tiffany Dunkley Cendy Espinoza Veronica Gentry Susan Gottschalk I hope that all of you have a wonderful Thanksgiving with family and friends. Isn t Thanksgiving about connection? Taking the time to just enjoy each other. Tell stories about funny things that happened in the past share about your dreams of the future simply stay in the moment and enjoy your family, friends and food. Some of us go into Thanksgiving blindly without considering all the things that can go wrong. Here are a few tips for dealing with Thanksgiving mishaps and issues (such as eating so much food that you have to lay down for a few hours). Marty Lawrence Samantha Martinez Jennifer Palmer Tracy Pethick John Ragland Claudia Rodriguez Ashley Taylor Natalie Valle Jenny Wells 1. Pick and choose your battles. Stuffing (obviously) is a must - Sweet Potato casserole - I can pass. What is seasonal and special? What can I pass on? 2. No snacking. The main event is enough to fill you for days. Continued on page 2

2 P A G E 2 3. Take a walk. If you don t have a good trail or sidewalk to walk on then do a short exercise video. It makes me motivated to not want to "let it all go to pot". 4. Make stuffing with lots of great veggies - mushrooms, celery, onion, scallions, parsley. It is delicious and gets more veggies into the meal. 5. Fill your own plate. If you can - look for a smaller plate and a smaller glass to keep your portions in check. 6. Enjoy your food. Do not go on and on about how the food is going on your hips. 7. Only eat the homemade desserts. Store bought is not for you on Thanksgiving. 8. If you have a cooking disaster toss it out before anyone notices and DO NOT CRY. Just kidding - you can cry! Remember, Thanksgiving is about family and friends not the food. 9. Freeze the leftovers immediately. Keeping all that food where you can see it in your fridge will lead to more overeating. 10. Most important- count your blessings. Think about what you are truly thankful for, big or small. Enjoy the company of those you are with- enjoy the conversation, not just the food. S K I J U M P S K E E P Y O U R L E G S T O G E T H E R. Y O U A R E G O I N G T O M I M I C S K I I N G. K E E P E L B O W S T U C K E D I N T O Y O U R S I D E S. J U M P F R O M S I D E T O S I D E. A S Y O U J U M P F R O M S I D E T O S I D E, U S E Y O U R A R M S A S M O M E N T U M T O H E L P Y O U J U M P. D O A S M A N Y A S Y O U C A N I N O N E M I N U T E. Do you have a question about the City of Tyler benefits? Would you like to submit a health related article for the newsletter? Maybe you have a healthy recipe you would like to share. Please submit your ideas and/or questions to jrogers@tylertexas.com.

3 P A G E 3 The Tyler Turkey Trot began in 2003 and has become a staple for many families on Thanksgiving morning. R A C E R O U T E The starting line will face Old Bullard Road. Turn left onto Old Bullard Road. Turn Right onto West Rieck Rd. Turn left onto Hollytree Drive. Turn right onto Wimbledon Drive. Turn right onto Plantation Drive. Turn right onto Spring Branch Drive. Turn left onto Hollytree Drive. Turn right onto Rice Road. Turn right onto Briarcove Drive. Turn left onto W. Rieck Road. Turn left onto Old Bullard Road. Turn right into parking lot until reaching the finish line. The course is 3.1 Miles/ 5 Kilometers.

4 P A G E 4 Green Bean Casserole Ingredients: 3 Tbsp. canola oil, divided 1 medium sweet onion, (half diced, half sliced) 8 oz. mushrooms, chopped 1 Tbsp. onion powder 1 1/4 tsp. salt, divided 1/2 tsp. dried thyme 1/2 tsp. freshly ground pepper 2/3 cup flour, divided 1 cup low-fat milk 3 Tbsp. dry sherry 1 lb. frozen French-cut green beans 1/3 cup reduced-fat sour cream 3 Tbsp. buttermilk powder 1 tsp. paprika 1/2 tsp garlic powder Directions: Preheat oven to 400 F. Coat a 2 1/2 quart baking dish with cooking spray. Heat 1 Tbsp. oil in a large saucepan over medium heat. Add diced onion and cook, stirring often, until softened and slightly translucent, about 4 minutes. Stir in mushrooms, onion powder, 1 tsp. salt, thyme and pepper. Cook, stirring often, until the mushroom juices are almost evaporated, 3 to 5 minutes. Sprinkle 1/3 cup flour over the vegetables; stir to coat. Add milk and sherry and bring to a simmer, stirring often. Stir in green beans and return to a simmer. Cook, stirring, until heated through, about 1 minute. Stir in sour cream and buttermilk powder. Transfer to the prepared baking dish. Whisk the remaining 1/3 cup flour, paprika, garlic powder and the remaining 1/4 tsp. salt in a shallow dish. Add sliced onion; toss to coat. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the onion along with any remaining flour mixture and cook, turning once or twice, until golden and crispy, 4 to 5 minutes. Spread the onion topping over the casserole. Bake the casserole until bubbling, about 15 minutes. Let cool for 5 minutes before serving. Ingredient note: Don t use the high-sodium cooking sherry sold in many supermarkets. Instead, purchase dry sherry sold with other fortified wines.

5 P A G E 5 Traditions Their menu features a wide variety of items made from scratch and prepared on-site. They serve fresh produce, locally gown whenever available, along with fresh fish, grilled chicken and other healthy alternatives. Nov. 24 Turkey Trot 5k Racquet and Jog 8:30 a.m. Nov. 24 Thanksgiving Day City Holiday Nov. 25 Day After Thanksgiving City Holiday Dec. 1 Paperwork Workshop City U 11 a.m. 1 p.m. Dec. 3 Ugly Christmas Sweater 5k Tyler YMCA 9 a.m. Dec. 7 Paperwork Workshop City U 3 p.m.-5 p.m.