Grand Slam Weekly
February 27 - March 5

Most people meet their protein intake needs, but not everyone spreads it out evenly throughout the day or chooses healthy protein sources for most meals. Protein is commonly neglected at breakfast, which can leave you feeling hungry and lethargic long before lunchtime. To follow the healthy meal model, include a source of healthy protein with each meal and snack. Eating this way may help manage your blood sugar, cholesterol, weight, and appetite.
Choosing healthy, plant-based proteins (beans, lentils, nuts, nut butter, tofu, tempeh, etc.) may reduce the risk of developing type 2 diabetes. Healthy animal proteins include eggs, low-fat and unsweetened dairy products, seafood, and skinless poultry. If you are wondering about eggs, one a day is fine for most people but those with diabetes and/or high cholesterol should limit egg yolks to three per week.

Don't forget to continue building upon the habits from weeks 1 and 2!

During the start of the new year, we often prioritize getting into better shape and eating more healthfully. Unfortunately for many, these New Year's resolutions quickly fall off.  In fact, according to a US News Health report, by the second week of February, 80 percent of those that set resolutions are back into the same routine prior to January 1st. 

One way to stay consistent and stick with your health goals are to set smaller, more attainable goals such as walking more throughout the day during 10-minute breaks, lunchtime and on the weekends.  As you make walking a part of your daily routine, it is important to get your pace up to a brisk walk. Brisk walking is all about getting your heart rate up and working at a 5-6 on the Rate of Perceived Exertion Scale for a minimum of 15 minutes. Walking at a brisk pace also helps to maintain a healthy weight, burn more calories and improve your heart health. The American College of Sports Medicine (ACSM) and American Heart Association recommends striving for a brisk walk five or more days per week for at least 30 minutes a day, which is the goal of this program. 

To determine your brisk walking pace and learn proper walking techniques read Walking 101.

Being physically active can help prevent prediabetes and improve our general health and well-being by keeping the weight off, improving muscle tone and mood, helping us to sleep better, increasing our energy and reducing stress. During this challenge your weekly small steps will be designed to help you increase your physical fitness and meet the goal of sustaining moderate physical activity for a minimum of 30 minutes a day, 5 days a week. According to a study published in the Journal of Diabetologia, moderate physical activity was shown to  be more effective at combatting prediabetes and this week you will be challenged to build physical activity into your workday by finding an activity or several activities you enjoy and successfully completing this week's small steps.

This Week's Small Steps

Include a healthy protein with at least 1 meal.
If you already do this for at least 1 meal a day, aim for 2-3 meals a day, or even snacks! Another option is to replace animal protein with plant-based options.

Take a 15 minute brisk walk.
Repeat 2x during the day
3-5 days during the week

Tracking Your Progress
Track your progress and  report your participation weekly by Tuesday 9 am via the link provided below to be entered into the weekly prize drawing.

Weekly Paper Tracker
Mobile Apps
Report Your Participation
Extra Innings
(Optional) Use these CDC PreventT2 participant guides for additional support throughout the challenge.

Upcoming Be Well at Work - Wellness Programs & Workshops

Register for the workshops or programs by clicking on the highlighted date or text.
Berkeley Walks! 
Walking Group  
Monday, Wednesday, Friday
12:10 - 1pm
Campanile (West Side)

Resistance Band Exercises in 
Small Spaces
12:10 - 1pm
Hearst Gym
Circuit Training Fitness Walk
Thursday, 3/16 and 3/23
12:10 - 1pm

Additional Resources

Week 1 Winners
Catherine Salas - Berkeley Walks Cinch Bag
Joy Iwasa - Eat Well Berkeley Bag
Julia Gee - Pedometer and Berkeley Walks! Towel
Jennifer Salinas - A Complimentary Know Your Numbers Health Screening Appointment