Pantex Blog
Eat smart, move more: maintain, don’t gain this holiday season
LiveWise’s Registered Dietician, Tessa Pendergraft, weighs employee in preparation for the Maintain Don’t Gain Challenge this holiday season. — Photo by Adam Baker
The holiday season is full of meats and treats that tempt us to overindulge. Mealtime traditions are a big part of the holiday season, but they can lead us to make unhealthy choices. The key is a healthy and realistic mindset. Many people head into the holiday season swearing to stick to a New Year's resolution. Instead of making a drastic lifestyle change, however, try focusing on something sustainable so weight maintenance will be a more achievable goal. These tips may help:
- Plan your meals: If you plan to eat a large meal, eat a small snack before your meal to stay full and keep from overeating.
- Consider your portions: Small portions can still satisfy your cravings. Be mindful of portion sizes and how many servings you are consuming.
- Enjoy the social aspect of eating: Spend time between bites catching up with family and friends. Remember the holidays are a celebration of loved ones—food doesn't have to be the focal point.
- Don't drink your calories: Limit high–calorie drinks and supplement with sparkling water, seltzers, or diet sodas. Alcohol can stimulate the appetite and quickly add calories.
- Burn calories: Start your holiday with moving your body. After your holiday meal, consider taking a walk. Walking burns calories and helps you deal with holiday stressors.
- Avoid overindulging in desserts: Allow yourself to enjoy desserts, but enjoy them in moderation. Watching your servings and portion sizes can allow you to enjoy guilt–free desserts.
- Slow down: Take your time eating, savoring, and enjoying your food. This will allow time for your food to digest and keep you from eating when you are full.
- Listen to your body: Stop eating when your body has had enough. Wait 30 minutes before going back for seconds, and only go back if you're still hungry.
- Beware of snack foods: Small finger foods can add up. Choose low–calorie finger foods when possible, such as vegetables, fruits, or pretzels.
- Don't be a grinch: Forgo the “all–or–nothing” mindset and treat yourself! Depriving yourself of special foods or guilting yourself for enjoying them isn't part of a healthy eating strategy. Enjoy this holiday season's treats in moderation and remain guilt free.
Maintaining a healthy weight can provide, among other benefits, a way to help you manage and prevent diabetes, hypertension, and heart disease. Set realistic weight–maintenance goals this holiday season, and join your fellow Pantexans in pledging to eat smart and move more. Reach out to LiveWise to access our Pantex Registered Dietician, Tessa Pendergraft, to create a personal nutrition plan to improve your health.
Confident in crisis: Exercise helps Pantexans prepare for the worst
A damaged vehicle used during the full-scale exercise on November 6
Pulling onto a busy farm road, a vehicle is T-boned at high speeds, trapping the occupants. Extraction rescue tools, sometimes known as the jaws of life, were quickly used to pull the wreckage away from the patients and rush them to an awaiting helicopter. At the same time, an explosion sets a building and the surrounding wildland ablaze.
It all looked serious, but none of it was real.
Emergency Preparedness Specialist Kenton Falerios and his team planned the practice scenario down to the frantic actors elevating the urgency at the scene by screaming for help.
Even though the “fire” was orange plastic cones, the firefighters treated it as a real scene and worked to preserve life and property. A mannequin was “driving“ the mangled car but first aid was administered as if the patient were real. Roads were closed down to simulate the real-life conditions needed to bring a medical helicopter on-site.
The full-scale exercise held on November 6 tested first responders’ emergency response capabilities. Emergency Response Organization (ERO) team members do not know ahead of time what the exercise will consist of or when it will occur. This is to replicate the essential rapid deployment of services across the plant site and to surrounding communities during a real disaster.
“Drills are a form of training and are important for our personnel to learn from,” Falerios said. “Exercises are the test to validate our plans, procedures and responses.”
When a crisis happens, even if only for training, the ERO is activated. More than 200 members make up 14 specialized teams collaborating to support emergency response. The ERO brings together subject matter experts to handle the incident and advise the incident commander, the person responsible for managing all aspects of the response.
First responders and members of the ERO participate in drills and exercises throughout the year, preparing for various emergency scenarios. These training sessions are essential for ensuring proficiency.
“Our goals are life safety, material protection, public safety, and restoring services to continue our mission,” Falerios said.
The exercise was site-wide and included Pantex first responders on shift, on-call ERO members, and local community partners from Carson County, the city of Panhandle, and Life Star helicopter ambulance service. The dedicated responders are concerned about the safety and welfare of the site and employees.
“Pantex Emergency Management could not effectively accomplish successful exercises or response without the support of Pantex volunteers and personnel,” Falerios said. “When the unexpected happens, we have a well-trained team ready to respond and restore operations as quickly as possible.”
This scenario was simulated, but what if a real emergency occurs at Pantex? Always call 477-3333 on a site phone to alert first responders. Falerios said to follow the direction of the Plant Shift Superintendent, uniform emergency responders, and building wardens.
Pantex first responders play a crucial role in ensuring safety, both within the plant and in our surrounding communities.
“They are a vital part of the safety envelope for not only the plant but for our surrounding communities,” Falerios said. “Each individual is assigned to a team with common skills or interests, creating a vast knowledge base to help key decision-makers find the best possible solutions.”
Practicing the skills needed to respond when disaster strikes leads to the team being ready to respond whenever an emergency happens.
“These exercises are proof Pantex is capable of handling any emergency at any time,” Falerios said.
I am Mission Success: Zane Brorman
Take 5 minutes to learn about Zane Brorman, line-item project controls representative. This article details his role at Pantex and reinforces the diverse workplace culture here. All views and opinions are the employee’s own and do not necessarily reflect those of PXD.
Growing up not too far from Pantex, Zane Brorman was like many people in the site’s neighboring communities: he thought he knew about Pantex.
The site’s size, scope, and efficiency became clearer, however, when he joined the Pantex workforce.
“You always hear about Pantex and how many people work there, but you never really understand until you see the day-to-day operations,” he said. “I never thought I would be involved in construction projects at a nuclear facility.”
It may not have been the career Brorman envisioned, but life’s unexpected journeys are often the most rewarding.
“In college, I started working part time for a construction company in Amarillo, and I have just kind of run with it since. It is really cool to see a project from start to finish, no matter the size,” he reflected.
Looking back, Brorman better understands not only the complex makeup of the site and all the various work that goes on here, but also the common purpose that unites its people.
“There are many people who work at Pantex who are from different walks of life,” he explained, “but we are all on the same mission.”
All Pantexans have a share in the site’s mission to enable the U.S. military to field a powerful deterrent to the nation’s adversaries. Brorman indicated his work at Pantex has given him an even higher regard for his personal contribution to that mission.
“My current role on the [High Explosives Science & Engineering Facility] project has really put the mission into perspective,” he said. “Being involved with the construction of a much-needed updated facility gives me a daily reminder that I am helping achieve the Pantex mission.”
To that end, Brorman believes he brings a lot to the proverbial table at Pantex.
“A good work ethic … is something that my dad instilled in me when I was growing up out on the farm,” he explained. “My work ethic has helped me achieve the current role I have on the HESE project, and I believe that working hard within the team demonstrates my abilities to accomplish any task I am assigned.”
That solid work ethic is important but, by itself, it is not enough. To the incoming Pantexan, Brorman adds this sage advice:
“Never stop learning,” he said. “It’s something we could all benefit from.”
While the comment may have been uttered in a general sense, the notion of the group benefiting from the life lessons of each individual is, of course, a concept embraced across Pantex. Nowhere, he said, is that principle more evident than on a construction project where life and death might literally hang in the balance.
“Communication is the most important part of the mission, in my opinion,” he said. “How can we work toward the same goal if there is no communication? The ability to communicate across all platforms of construction is very important to the success of a construction project; if information is not being relayed across different areas/departments, it could be devastating to the project.”
Sometimes, Brorman said, the way communication happens is as important as the message itself.
“When a coworker noticed a mistake on a report we were working on, he approached me in a respectful and constructive manner instead of pointing the finger and reprimanding me,” he said. “The overall experience taught me the significance of constructive criticism and supporting each other in a professional setting.”
According to Brorman’s supervisor, Kris Lindsey, this kind of learning and application are among his greatest qualities.
“Zane’s dedication, attitude and team mentality exemplifies mission success,” he said.
What is your top bucket-list item, and why?
I would say to play golf at Augusta National, but that is pretty much impossible, so just attending the Masters would be awesome!
What advice do you offer someone who has made a mistake in his or her job? How should they be accountable for that issue?
Take accountability and handle the situation in a professional manner. Acknowledge the mistake, and learn from it.
Every employee brings value to our tasks. Why must we be open to learning and hearing from others?
There are many ways to accomplish the same thing. Although you may not agree with their process, it does not mean that it is wrong. Also, it promotes the questioning attitude that we should all have.
What characteristics define a good leader to you?
There are many characteristics that define a good leader, but I think the most important one is trust.
What drives you to be successful?
Continuous improvement—always striving to do better the next day or next report helps me look for different areas where I can improve … Always do the right thing, no matter the outcome.
People of Pantex: Andrea Caudill
People of Pantex is a series that highlights what makes Pantexans unique when they are not at our plant, and how those activities help them contribute to the mission.
Pantex technical editor Andrea Caudill was smitten the moment she was introduced to the very concept of horses.
“Horses make me happy down in my soul,” Caudill said. “Being able to interact with them, and to work with them, and learn with them, and teach them; it all just makes me very happy.”
Through her lifetime of passion for horse riding, Caudill (and her quarter horse, Matt) became 7-time world champions in western dressage, and are all-around horse ambassadors to the community.
“Being a horse person, the passion tends to consume you and tends to trickle out into the rest of your life,” she said. “My coworkers will occasionally hear me use horse terms that they might not be familiar with, but just seems like a standard thing for me. Everything that I do revolves around me having the horses.”
Caudill was born into what she calls a “city family” in Minnesota. Despite their unfamiliarity with horses, her parents fostered her interest by taking her to riding lessons starting at 7 years old. She entered her first competition at the age of 8. When she was 13, she got her first quarter horse and honed her riding and showing skills through 4-H.
After graduating from college, Caudill moved to Amarillo to turn her passion into a career. For 20 years, she worked at the American Quarter Horse Association (AQHA), which is the largest equine breed association in the world with approximately 250,000 members and more than 6 million registered horses.
During her time at AQHA, Caudill wrote and published the association’s magazines, helped put on major programs and events, and promoted the breed. On her own time, she competed at the highest level in horse riding in multiple events, but Caudill (and Matt’s) specialty was western dressage.
“Riding dressage is perfect for a type A personality – It is all about the organization, the structure, the development of yourself and your horse,” she said. “I love being able to just dive into that. When you go out to the barn, you get to leave all your work and concerns behind.”
Dressage is much like gymnastics for horses, requiring strength and agility. The rider and horse duo are expected to do specific steps and patterns and are judged on their execution and fluidity. Each step should look smooth and effortless.
Caudill finds joy in the organized and methodical training required in dressage, which is much like the detail-oriented work she does as a technical editor and writer at Pantex.
“There is a precision required both in the equine sports that I do and the work that we do,” she said. “The mission that we serve is a very important one and it’s a very exacting one. When I’m giving my horse signals and cues, they need to be clear, they need to be precise, and they need to be accurate. When I do my job and I am editing a technical document, I need to make sure it’s clear, precise, and gives the reader the accurate message that they need the first time. That way we can get the mission done.”
After Matt’s retirement from the champion scene, Caudill continues to compete in horse riding competitions with her new horse (a quarter horse, of course), Dennis. She says while Matt brought her to the heights of competition, Dennis is reteaching her the basics as they train together. Both Matt and Dennis help her at events and parades to introduce kids and families in the community to horses.
“I grew up with limited access to horses, and now I have horses in my backyard,” she said, “I have a deep passion for sharing my horses with the general public and being able to give them the opportunity to feel the joy that putting your hands on a horse can bring.”
Watch this video for more on Caudill’s horse-riding journey.
I am Mission Success: Cindy T.
Take 5 minutes to learn about Cindy T., personnel security senior associate. This article details her role at Pantex and reinforces the diverse workplace culture CNS offers. Now included in the questions is one related to a CNS performance element (communications, teamwork, problem‑solving, accountability, interpersonal, technical competence, or leadership). All views and opinions are the employee’s own and do not necessarily reflect those of CNS.
With approximately 4,600 employees at Pantex, it is almost impossible to meet every Pantexan, but there’s one person who comes close. Cindy T. welcomes new employees by giving their initial security-awareness brief, congratulates employees who just received their DOE clearance by conducting their comprehensive security brief, and bids employees farewell when terminating their security clearance. This complex, lengthy process is a team effort that Cindy is proud to lead.
“It takes a village to process all clearances––from the applicant, to the processor, to the NNSA,” Cindy said. “Without one [member of the process], the clearance process would not work, so we have to trust and respect each other by providing the necessary information in order for an applicant to receive their clearance.”
Having worked just shy of 19 years at Pantex, Cindy has learned a lot of lessons, but having a questioning attitude is her biggest takeaway.
“When I first came to Pantex, I had come from another DOE site, and I thought all sites worked in a similar fashion,” she said. “I learned that Pantex has a very different mission than where I came from. So, I learned quickly to ask questions, and that saved me from some embarrassing mistakes.”
Pantex’s growth is the most surprising thing Cindy has seen in her time at the site. Each month, her team receives a report from the NNSA that details the volume of work that Pantex processes. Despite being a smaller DOE site, Cindy is proud that Pantex’s numbers keep up with the larger sites. She believes that this growth emphasizes the importance of the site’s mission.
“We respect our country and what it stands for,” she said. “Those who work for CNS, work towards the common goal of meeting our mission to help protect our country and [the people] who call this land home.”
Cindy feels that Pantex isn’t just a place where you ‘work’–– it’s a place where you can establish a lifelong career. In the short time that employees spend with Cindy, it’s easy to understand why she has a passion for her work. Her infectious energy as well as her commitment to security excellence and the CNS mission is contagious.
“We have a mission to provide national security for all who live in the United States. We have to be held accountable, or we could fail that mission,” Cindy said. “We are dedicated to the mission success of CNS by providing our customers with integrity, trust, respect, teamwork, and excellence in all we do to process security clearances, which is a vital part of fulfilling that mission.”
What work advice would you offer someone who is new to Pantex or Y-12?
Pantex is a place to work like no other. We are unique in what we do. Garner as much information and knowledge as you can from those who have been here a while, and have a questioning attitude. If you don’t know, ask. Follow all the rules, and you’ll be fine.
What’s your favorite outside-of-work activity and why?
Spending time with my family and reading a good book. I’ve just become a new “Nana,” and I’m enjoying that role wholeheartedly. Family is very important to me and was always something my parents instilled in each of us, so I enjoy spending as much time as I can with each of my three children and their spouses (and now, my grandchildren). I also enjoy reading because it takes me to some places I might never get to travel to and also provides me with relaxation.