Focus on Wellness

Get Healthy with the ATU

This year, the ATU's Focus on Wellness campaign will turn its focus to helping ATU members and their families get fit and healthy.  In addition to the bi-monthly columns in the In Transit, we will be sending out monthly emails filled with health and fitness tips, healthy recipes, inspiring stories and other useful information.

Of course, the Focus on Wellness columns and emails are not intended to serve as expert medical advise.  Any ATU member who plans to start a weight loss or fitness program should first consult with his/her physician.  Your physician can provide you with guidance on your appropriate caloric intake, dietary restrictions and exercise programs and limitations.

 

Tell Us Your Story!

As part of this campaign, we would like to feature stories about ATU members who have successfully transitioned to a healthier lifestyle.  If you are an ATU member who has recently lost weight or significantly improved your health and wellness in another way, please share your story with us by emailing atuaction@atu.org.

Tell us why you decided to make healthy lifestyle changes, what type of program you followed, what the results were, what worked and what didn't.

Your story may help inspire other ATU members to get healthy as well!

 

Pick Up the Pace

Any important component of any health and fitness program is physical activity.  This can often be the most daunting and difficult part of a new program.  One of the easiest and most effective ways to jump start your physical fitness is to increase the number of steps you take each day.

Walking is a healthy, safe and effective form of physical activity that is appropriate for people of almost any age or fitness level.  Here are a few simple ways to increase the number of steps you take each day:

  • Park your car farther away from the office (or grocery store).
  • Get off the bus a few stops early.
  • If you live close enough, walk to work.
  • Take the stairs instead of the elevator or escalator.
  • Organize or join a lunch-time group walk.
  • Walk while doing your errands.
  • Get up to change the channel on your tv, instead of using a remote.

There are several good walking programs available for people who are looking to pick up their pace.  Check out ClubPed (a program of the American Diabetes Association) and 10,000 Steps (a program of Shape Up America).

 

Healthy Fare for Super-Bowl Sunday

Instead of gorging yourself on delivery pizza, chicken wings, potato chips and other unhealthy fare on Super Bowl Sunday, try treating your friends and family to some healthy and hearty white bean chicken chili.  This recipes was suggested by a member of the ATU staff, who guarantees it will satify.  Plus its really easy to make!

White Bean Chicken Chili

  • Fat free cooking spray
  • 2 pounds boneless, skinless chicken breast (cut into bite size pieces)
  • 2 cups finely chopped onions
  • 2 garlic gloves, minced
  • 1 jalapeno pepper, seeded and diced (optional)
  • 2-4 teaspoons ground cumin
  • 1/2 - 1 teaspoon dried oregano
  • 1 -2 teaspoons ground coriander
  • 2 (4.5 ounce) cans chopped green chiles (undrained)
  • 1 cup water
  • 2 (15.5 ounce) cans cannellini beans (rinsed and drained)
  • 1 (14 ounce) can fat-free, less sodium chicken broth
  • 1/2 - 2 teaspoons hot sauce
  • 1/2 cup chopped fresh cilantro
  • 1/2 cup chopped green onions

Heat a large skillet over medium-high heat and coat pan with fat-free cooking spray.  Add chicken to pan; cook until browned (about 10 minutes), stirring frequently.

Heat a large pot over medium-high heat and coat pan with fat-free cooking spray.  Add onion to pot; saute 6 minutes or until tender, stirring frequently.  Add garlic; saute 1 minute, stirring frequently.  Add jalapeno pepper; saute 1 minute, stirring frequently.  Stir in cumin, dried oregano, and coriander; saute 1 minute.  Stir in chiles; reduce heat to low and cook 10 minutes, partially covered.  Add the chicken, water, cannellini beans, and broth; bring to a simmer.  Cover and simmer 10 minutes.  Stir in hot sauce.  Ladle into bowls and top each serving with a sprinkling of fresh cilantro and chopped green onions.  Makes 8 1-cup servings.

 

Useful Online Resources for Health and Fitness

WebMD (http://www.webmd.com) - information on diet, nurtrition, fitness and exercise, including recipes and tools such as a calorie counter, body mass index (BMI) calculator, and health diet assessment.

American Diabetes Association (http://www.diabetes.org) - information on how to lose weights and reduce your risk of diabetes, including recipes and tip sheets.

The President’s Council on Physical Fitness and Sports (http://www.fitness.gov) - health, physical activity, fitness and sports information, including interactive physical activity and fitness tool.

Shape Up America (http://www.shapeup.org) - non-profit organization committed to raising awareness of obesity as a health issue and to providing responsible information on health weight management.

American Dietetic Association (http://www.eatright.org) - nutrition and food information.

Dieticians of Canada (http://www.dietitcians.ca) - nutrition information, including an eating and activity tracker, nutrition challenges, and a virtual kitchen.

Health Canada (http://www.hc-sc.gc.ca) - Federal department responsible for helping Canadians maintain and improve their health, while respecting individual choices and circumstances.