Spring 2025 NOVA Walk Week is next week! Join us for a week of walking, wellness and community, beginning on Monday, April 7. If you haven’t already done so, register your intent to move more. Let’s spring into action together.
Spotlight on food as fuel: Be good to your gut. Your gut is vital to your overall well-being, affecting digestion, immunity and mental health. A healthy gut contains “good” bacteria that you can nourish through proper nutrition.
- Probiotics: Keep your gut happy with foods containing live, friendly bacteria like yogurt with active cultures, kefir and fermented options such as sauerkraut, kimchi and naturally fermented pickles.
- Prebiotics: Support existing gut bacteria with high-fiber foods, including bananas, apples, onions, garlic, asparagus and oats.
- Additional Tips: Maintain gut health by eating a balanced diet, limiting processed foods and sugars, exercising regularly, managing stress, staying hydrated and getting adequate sleep. Good habits can make a big difference in your gut health—and your overall well-being!
Try it this week: Boost your diet with probiotic- and prebiotic-rich foods:
Cook with garlic, onions, shallots, scallions and leeks.
Blend underripe bananas into smoothies.
Add chia seeds, flaxseeds or fruit to yogurt, oatmeal and smoothies.
Swap meat for beans and legumes in a few meals.
Benefits buzz: Health coach
- All Commonwealth of Virginia health plans offer Health Coaching to support goals like stress management, quitting smoking and healthy eating. Check your VA Employee Health and Wellness Benefits Guide for more details.
- TimelyCare also offers health coaching for ALL employees regardless of benefits status.
For questions about this week’s communication or the CommonHealth program, please reach out to your respective campus coordinator.
—Dahlia Henry-Tett, chief wellness officer, Office of Employee Wellness and Wellbeing
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Your final week checklist!
- Read chapter six in your Walk with Ease book and watch the week six video.
- Track your progress in the WWE Portal. Look back at your first week and see how far you’ve come. Add up all the miles and times. Remember that 26.2 miles is a full marathon!
- Walk at least three times this week.
- Be kind to yourself. Had a slip-up? No judgment here! Research suggests it takes anywhere from a few weeks to several months for habits to stick, with an average of 66 days. Setbacks are part of the process. Adjust as needed, keep moving forward and remember, every step counts.
- Keep the momentum going. If you have not already done so, register for next week’s Spring 2025 Walk Week. Join us for a week of walking, wellness and community, beginning next Monday, April 7!
This Monday’s tip: Change your habits, change your life.
By continuing to walk — during Walk Week and beyond — you’re rewiring your brain to make movement a natural part of your routine! Keep moving, and most importantly, keep believing in yourself. Again, congratulations! Enjoy the benefits of your walking habit.
—Dahlia Henry-Tett, chief wellness officer, OEWW
]]>What does it mean as you embark on your 5K? Not only can you complete your 3.1 miles however you like (by walking, jogging, biking, running or anything in between), but we also invite you to complete it in your time, anywhere you like. For those that would like to travel together, consider joining fellow inaugural 5K Your Way colleagues at Accotink Park in Springfield, Va., on Friday, April 11 at 2 p.m. for a special community 5K event.
As for Week 6? Let’s finish strong! Here’s what Week 6 of the training program looks like:
- Day 1 Run 20 minutes, walk 1 minute. Then run hard for 1 minute, walk 2 minutes. Repeat 2x.
- Day 2 Rest or cross-train.
- Day 3 Run 30 minutes.
- Day 4 Rest.
- Day 5 Run 20 minutes.
- Day 6 Rest or cross-train.
- Day 7 Rest.
As always, check out the digital bulletin board for details on how to share your 5K experience, activity of choice, and time as well as the full invitation to the community 5K at Accotink Park on Friday, April 11—the final day of NOVA’s Spring 2025 Walk Week!
—Emily Miller, testing center coordinator, MEC
]]>- National Nutrition Month: Food and Culture. Food is a reflection of our heritage, identity, and community.
- National Nutrition Month®: Practical Strategies for Meaningful Family Mealtimes. Prioritizing meaningful family mealtimes fosters stronger connections, promotes cultural appreciation, and supports a healthier lifestyle through informed nutritional choices.
- [Re]connect with your food for National Nutrition Month. Reconnecting with your food through cooking, meal planning, and exploring its origins empowers you to make healthier choices, save money, and deepen your appreciation for nutrition and sustainability.
- Tip for Nutrition Month: Fuel your walk for energy and joint health! Fueling your body with anti-inflammatory foods, lean proteins, and proper hydration supports joint health and provides the energy needed to stay active and maintain a consistent walking routine.
- CommonHealth Wellnote. In celebration of National Nutrition Month, CommonHealth highlights the benefits of fiber for overall health and encourages small dietary changes to prepare for Spring 2025 NOVA Walk Week.
As we move forward, let’s carry the lessons of National Nutrition Month throughout the year. Small, sustainable changes in our eating habits can positively impact our long-term health and well-being. Use trusted resources like Eatright.org and MyPlate.gov for guidance; consult a professional for personalized nutrition advice; and share your favorite health-building recipes.
—Dahlia Henry-Tett, chief wellness officer, OEWW
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National Nutrition Month: Consider what small nutritional changes you can make today to be prepped and ready for Spring 2025 NOVA Walk Week (April 7-11)!
Spotlight on Food as Fuel: Brain Health Boosters
As the control center of your body, your brain is in charge of keeping your heart beating, your lungs breathing and allowing you to move, feel and think. Research shows that foods that support heart health also benefit brain function. Consume a variety of these foods to ensure you’re getting a range of nutrients to keep you in peak condition.
Brain-boosting foods:
Berries – Packed with antioxidants to protect cells from damage
Fish – Rich in omega-3s support memory and cognition
Leafy Greens – Full of essential brain nutrients
Nuts & Seeds – Provide healthy fats and antioxidants
Whole Grains – Help fuel the brain with complex carbohydrates
Eggs – Contain choline for memory and cognition support
Olive Oil – Anti-inflammatory benefits that may protect brain cells
Turmeric – Spice with anti-inflammatory properties that may support brain health
Coffee & Tea –Coffee and tea containing caffeine and L-theanine can enhance alertness and focus.
Try It This Week:
- Swap granola for toasted banana bread in Weight Watcher’s yogurt trifle parfaits for a delicious, brain-friendly twist!
- Pair brain-healthy foods with regular physical activity and sufficient sleep for optimal brain health.
- Consult a healthcare professional for guidance on brain health and dietary needs.
- Explore Action Item 2 in National Nutrition Month®: Practical Strategies for Meaningful Family Mealtimes for nutrition resources available to NOVA employees.
- Check out CommonHealth’s Youtube channel and Facebook page for more great wellness tips.
For questions regarding this week’s communication or the CommonHealth program, reach out to your campus coordinator.
—Dahlia Henry-Tett, chief wellness officer, OEWW
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Spotlight on National Nutrition Month
- Focus on Fiber: CommonHealth’s Fiber Education Program can teach you how eating more fiber helps normalize blood sugar; lower cholesterol; achieve and maintain a healthy weight; improve intestinal health; and more! Spend some time exploring their helpful booklet on the powerful health benefits of fiber in the diet. The booklet includes 10 ways that hitting your fiber goals can help you feel fantastic.
- Try it this week: Jump start your day. For breakfast, choose a high-fiber cereal
- Look for five or more grams of fiber per serving. Opt for cereals with whole grain, bran or fiber in the name.
- Or, add a few tablespoons of unprocessed wheat bran to your favorite low-sugar cereal.
- Still need more information?
- Try some of Weight Watcher’s high-fiber grain and veggie meals
- The Mayo Clinic’s article Dietary fiber: Essential for a healthy diet is an additional helpful source.
- Try it this week: Jump start your day. For breakfast, choose a high-fiber cereal
Consider what small nutritional changes you can make today to be prepped and ready for Spring 2025 NOVA Walk Week (April 7-11th)!
- Evaluate Your Sleep: How’s the time change treating you? If you’re feeling sluggish or someone else at work is, you’re not alone. See CommonHealth’s Youtube channel and Facebook page for some great tips, including reminders from the National Sleep Foundation. Want more on sleep? Visit The American Heart Association | Sleep for additional information on sleep health.
For questions regarding this week’s communication or the CommonHealth program, please reach out to your respective campus coordinator.
—Dahlia Henry-Tett, chief wellness officer, Office of Employee Wellness and Wellbeing
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Food is more than nourishment. It is a reflection of our heritage, identity and community. Exploring the traditions behind the foods we eat strengthens our connections with family, friends and the world around us.
Ways to Explore Food and Culture:
- Try new recipes using different ingredients or cooking techniques.
- Incorporate cultural favorites into your meals or explore global flavors.
- Experiment with plant-based dishes—spices and sauces can transform simple ingredients into flavorful meals. The secret sauce (literally) to making delicious plant-based meals is often the use of flavorful and aromatic sauces and seasonings. Use nutrition month to experiment with spices and try a cuisine or recipe that enhances the flavor of vegetables, grains and plant-based proteins.
- Don’t just enjoy these meals alone; share them with family or friends whenever possible.
For Inspiration:
- Check out the Meatless Monday recipe gallery.
- Visit NOVA’s Healthy Nutrition Padlet to take a recipe and/or leave a recipe that you and your family have enjoyed.
Although some ingredients are unique to specific cultures, many dishes share common elements. For example, beans and rice are staples in multiple cultures, but the types of beans, rice and seasonings used can vary. Understanding these differences and unique preparations enriches our culinary experiences and fosters a greater appreciation for diverse food traditions.
So, add a new cuisine or recipe. Even small changes—like trying a new dish or learning about another culture’s food traditions—can help you achieve personal wellness goals and develop a deeper appreciation for the role food plays in your life.
Happy National Nutrition Month!
—Dahlia Henry-Tett, Chief Wellness Officer (CWO)
Week 5 checklist:
- Read Chapter 5 in your Walk With Ease book.
- Track your progress in the WWE portal. Your walking log should be filling up nicely!
- Walk at least three times this week.
Looking for a new place to enjoy your walks?
- Find accessible parks and trails with Virginia’s Arthritis-Friendly Parks and Trails Map.
- Take a walk on our beautiful campuses or out in your community.
- Explore seven beautiful boardwalk hikes in Northern Virginia. All are level and easy, and many are stroller and wheelchair accessible.
This Monday’s tip: Focus on building strength and flexibility. Hopefully, you’re getting in the habit of stretching with each of your walks. Now it’s time to introduce strength training, if you haven’t already. Your book will provide graphics and instructions.
- Stretching: Check out these videos, and practice while you watch.
- Strengthening: These exercises help strengthen the muscles around your knees and hips, which help protect your joints. Give them a try, too!
Want more? Check out the Arthritis Foundation’s podcast and share with others who might benefit. Keep up the great work, and let’s finish strong together!
—Dahlia Henry-Tett, chief wellness officer, Human Resources
Event details:
- Tuesday, March 25
- 5 p.m.
- Register via Zoom
Playing and having fun are just as important for adults as they are for children. Among its many benefits, adult play can boost creativity, sharpen your sense of humor and help you cope better with stress. Additionally, research shows that adults who maintain playfulness throughout life enjoy greater longevity and improved mental health. Play also has a strong connection to entering a flow state, where individuals can experience heightened focus and a state of deep engagement with the surrounding world.
Ready to learn more about play for adults?
- Read articles on the Benefits of Play and the Importance of Play for Adults.
- Watch Power Up Play, a webinar that explores what play really is and how it can boost creativity and wellbeing.
Join us and rediscover the joy of play!
—Dahlia Henry-Tett, chief wellness officer, Human Resources
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Let’s kick it into high gear! Here’s what Week 4 of the training program looks like:
- Day 1 Run 15 minutes, walk 1 minute. Repeat 2x.
- Day 2 Cross-train.
- Day 3 Run 17 minutes, walk 1 minute. Then add two intervals where you run hard for 1 minute, walk for 2 minutes.
- Day 4 Rest.
- Day 5 Run 19 minutes, walk 1 minute, run 7 minutes.
- Day 6 Rest or cross-train.
- Day 7 Rest.
Want to join the fun? Make sure you register for Walk Week and stay tuned for more details about the 5K finale event at Accotink Park on Friday, April 11. Whether you’re ready to run, walk or simply soak in the sunshine and good vibes with colleagues, it’s going to be an unforgettable event featuring movement, smiles and community spirit! 
Don’t miss out—more details are coming soon!
—Emily Miller, tutoring coordinator, Medical Education Campus
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