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VOLUNTEER OPPORTUNITIES
Collier County Government Wellness
Covering Wellness, MedCenter, Health Advocate and Benefits News
April 2017
Wellnews This issue:
Volunteer Opportunities
Healthy Buck’s
Programs offered in
April only:
Water aerobics
Protect Yourself Against
Identity Theft
National Walking Day
event
Cheeseburger Salad
Recipe
How Exercise May Cut
the Risk of Cancer
April Exercise Healthy
Bucks Programs
Owning the Imperfection
of Parenting
Invest in Your Health
Stats
May Healthy Buck
Programs
Qualifying Instructions
Visit our Wellness SharePoint site on the BCC Portal
for contact information, class schedules, and helpful links and tips to
get you into the Premium Cost Share
If you would like to contribute to our
monthly Wellness Newsletter, either
by sharing a personal success story,
wellness tips that work for you, or a
healthy recipe your family loves,
please contact
Leslie Deason at ext. 8915 or
http://colliergov.gosignmeup.com/
Donating your time to an event that has meaning and purpose for you could
have a positive impact on your health. If you regularly participate in
volunteer opportunities, you may feel gratified, like you are getting more
back than you give. Volunteering helps individuals feel more self-confident,
gain social connections, and create support networks with like-minded
individuals. This can be important for people to not feel isolated, lonely, or
depressed. There is growing evidence to suggest that these positive effects
extend far beyond your mental health. Some studies suggest that those who
help others are being rewarded with better physical health. One specific risk
factor seems to be lower among those individuals who volunteer, than their
non-volunteering counterparts; Blood pressure. High blood pressure is
associated with heart attack and stroke, and is a risk factor we take into
account when tracking health risk factors. We do not know why volunteering
has such a positive impact on blood pressure at this time. Could it be because
those who take care of others tend to take care of themselves as well.
Including behaviors like healthy food choices, exercising, adequate sleep,
regular physician check ups. Volunteering could increase the time spent
being physically active, when they otherwise wouldn't have been. Through
serving others, it is possible to achieve a sense of meaning and appreciation
that could help to improve stress levels and could be linked directly to better
health outcomes. Volunteer activities such as tutoring can help to enhance
memory and improve cognitive skills.
The Board of County Commissioners has approved for
Wellness to proceed with qualifying as a Blue Zones
Worksite. As a future Blue Zone designated worksite, you
will have the opportunity to extend your journey on the
road for improving the quality of your life with a variety of
optional programs. Attend a Workshop to learn about how
to transform your well-being.
Blue Zones Project Purpose Workshop $50 Healthy Bucks Thursday, May 4th 12-1pm
Wednesday, May 24th at 5:15-6:15pm
Main Campus – Risk Management Training Room
All attendees will receive a complimentary gift to promote one of the
Blue Zones Power of 9 initiatives.
April 8 2017 Great American Cleanup 8:00 am-11:00 am Coordinated by Keep Collier Beautiful, Inc. For more info: www.keepcollierbeautiful.com 239-580-8319
Email: [email protected]
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Water Aerobics, Saturday April, 22nd, 2017
11am-12pm NCH HealthCare Briggs Wellness
Center, 399 Tamiami Trail #101, Naples
All results-based Healthy Bucks programs must be registered for
on GoSignMeUp no later than July 30th, 2017
1.) Off the Cuff - Blood Pressure Program - $50HB
Blood Pressure < 130/90
Attend a Wellness Blood Pressure - Weight Clinic by September 30, 2017 to get BP reading
2.) Sugar Busters - A1C Management Program - $50HB
A1C < 5.7% OR for those with Type 1 or Type 2 Diabetes A1C < 7%
Make an appointment at the MedCenter to get A1c value prior to Sept 2017
3.) Re-shape Your Frame - Body Composition Program - $50HB
Maintain a BMI < 25 OR if BMI is 25-29.9 lose 5% of initial weight recorded
if BMI is > 30, then lose 10% of initial weight recorded.
OR
Waist Circumference Women < 35 inches Men < 40 inches OR
Percent Body Fat (reserved for muscular individuals only) Women < 31% Men < 24%
Must Call Wellness to be have a % Body Fat Test
ALL FINAL BMI & Waist measurements will be repeated mid August - September 30, 2017 by attending a Wellness Weight - BP Clinic.
National Walking Day EVENT $50 Healthy Bucks
Wednesday April, 5th 5:30 pm
Naples, Cambier Park Meet @ Band Shell
100 ways to Add 1,000 Steps
Directions:
In a large bowl, combine beef, salt
& pepper, with wet hand, gently form 4 equal patties, set aside. In another bowl, whisk together dressing ingredients set aside Cook hamburger patties on a grill to medium doneness, 4-5 min per side. After flipping the patties, add the onion rings to the grill. Cook onion for the remaining 4-5 min, flipping halfway through. Allow patties to rest for 5-10 min then cut each patty into 16 bite sized pieces Add the lettuce, pickles, onion, avocado and tomato to the bowl. Divide the salad among 4 plates, top each with grilled onions, cheese, 1 chopped patty, drizzle with 1/4 of the dressing
Ingredients
1 pound 93% lean ground beef
1/4 tsp kosher salt
Black pepper
4 c chopped romaine lettuce
4 dill pickle spears, chopped
1/2 small red onion, sliced into rings
4 oz avocado, cubed
1 c cherry tomatoes, halved
1/4 c reduced fat shredded cheddar
cheese
Cheeseburger Salad Skinny Taste
Nutrition info: Yield 4 servings—Serving Size 1 salad
Amt per serving: calories 314, total fat 19g, saturated fat 5.5g,
cholesterol 79 mg, Sodium 681 mg, Carbohydrates: 10g, Fiber 4g, Sugar 4 g, Protein 28g
MONEY MINDFULNESS:
Protect Yourself Against Identity Theft
Wednesday, April 12, 5:15-6:15, Risk Training Room
THIS
MONTH
ONLY
Dressing:
1/4 c light mayo
1 tsp mustard
1 tsp dill pickle juice
4 tsp ketchup
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp paprika
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who exercised even more
were found to have an even
lower risk. The study from
the National Cancer
Institute, published in
JAMA Internal Medicine
combined data from several
US and European studies on
adults. The findings relied
on self-reported physical
activity and can’t prove
cause and affect. It is not
certain how the physical
activity can protect against
cancer, but benefits can be
seen among changes in
hormone levels,
inflammation levels,
digestion and overall
energy balance. Keep in
mind that those who
exercise regularly are more
likely to have a healthy
body weight, eat larger
amounts of fruits and
vegetables, drink more
water, have lower
post-prandial glucose levels
and overall lower blood
pressure, all of which can
help to reduce risk factors
associated with higher
incidence of cancer.
So how much exercise do
we need? That is a loaded
question and will be
different for each person.
For general guidelines for
weight maintenance about
150 minutes of moderate
exercise within a week. For
weight loss 75-150 minutes
of moderate to vigorous
exercise within a week.
Keep in mind that if you are
already physically active it
may take a higher intensity
and duration to challenge
your muscles to increase
lean body mass. For those
individuals who are not
exercising regularly in the
beginning your body will
react to moderate exercise.
Over time, your body will
adapt to the exercise you
are doing and you will need
to increase the time, inten-
sity, or load. For mainte-
nance of lean tissue and
bone density it is recom-
mended to do strength train-
ing at least 3 times per
week. That can be achieved
with resistance bands, wrist
and or ankle weights, light
weights or body weight
exercises. Again to achieve
your personal goals please
contact a wellness team
member to help set up an
exercise regimen that is
personalized to your
specific needs. And the
most important factor of all
is consistency. There is no
short-term exercise plan or
diet plan that will help you
achieve your goals. It is the
long-term effort day in and
day out that will have the
most impact on your health.
The long-term health
benefits of getting
regular exercise are
commonly known. We
know that exercise will
help us achieve weight
loss goals and build
muscle. Some other
healthy side affects of
regular exercise include
lower blood sugar
values, lowering affect
on triglycerides, and
improved blood
pressure. All of these
health benefits of regular
exercise are well
documented in literature.
A new study of 1.44
million adults is now
reporting that physical
activity is associated
with lowering effects of
13 types of cancer,
including the top 3 of the
most common; breast,
colon and lung cancer.
Meeting the guidelines
of 150 minutes of
exercise per week for
moderate exercise, such
as walking or 75 min a
week of vigorous
activity, was associated
with lower risk. People
Exercise May Cut Your Risk of 13 Types of Cancer
Exercise Programs
offered in the Month of April:
No Equipment Workout
(Chair exercise program)
offered on April 4, 2017
from 12-1pm in Risk Man-
agement Training Room
At Home Workout
(with wrist and ankle
weights) on April 5, 2017
from 515-615pm in Risk
Management Training Room
Strength Training with
S t r e t c h B a n d s
(Resistance exercise with
resistance bands) on April,
11th, 2017 at Growth
Management at Horseshoe
Drive from 12-1 pm.
offered THIS MONTH ONLY
Saturday
April, 22nd, 2017
11am-12pm
@ NCH Briggs Wellness
Outdoor Pool
Water Aerobics
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April is Child Abuse Awareness and
Prevention Month and it is also Autism
Awareness month, while reflecting on
the importance of our children and
their development, I think it’s
important to discuss the imperfection
of parenting. For those of us that are
parents, want to be parents, aunties,
uncles, grand parents or are parent
figures to a child in your life; it’s
important for you to know that your
role is one of the most important jobs
you will ever have in this lifetime. I
use the word “job” in reference to par-
enting because it is not just a calling of
dedication, it requires work, skill,
development, conflict resolution,
partnerships and in most cases a team
or village to meet our goals of raising
well-adjusted human beings. When
many people begin their road of
parenting we are filled with
expectations, judgments and opinions
that often start with “when I am a
parent I’m never going to…” or “I will
always…” and the reality is that all
those ideas quickly become
misconceptions when you are in
the trenches of parenting.
Raising children is not easy, we
all have sleepless nights, we all
have reactions we wished were
different, we all want more time
with our kids, we all need/want
more patience, we all want the best for
our children and we have all been frus-
trated with our role as a
parent at one time or another. This my
friends is the imperfection of parent-
ing. We all watch the movies and read
the books expecting pregnancy and
parenting to be this beautiful journey
filled with peace and sunshine, when in
reality sometimes you are thankful that
you showered that day and your more
thankful that your co-worker assisted
you with wiping the vomit off your
sleeve and pulled a rogue gummy bear
out of your hair…yes folks, at this
moment you have arrived at the
imperfection of parenting. In this
journey of owning the imperfection of
parenting at times I think we lose sight
of the beauty of the process. Sitting on
the floor rocking your sick baby to
sleep, even once you have lost feeling
in your arms or waiting up for a tardy
teenager to arrive home in their first
car…that is the beautiful stuff. Re-
member that the good, bad and ugly
are the real aspect of parenting and not
the glossy lifestyle pictures we see in
magazines. All the chaos, car pools and
the seventieth viewing of Frozen are
worth it. Remember that when you are
dreading going to the early Saturday
morning soccer games, hounding them
about their homework, sitting in
doctors’ offices, being their chauffer,
chef and nurse…that this my friends is
the good stuff, this is what memories
and parenting is made of…because one
day, time will pass and they will no
longer need you for any of these
things. We sacrifice all this time,
effort, sanity and money for the sake of
love and the imperfection of parenting.
No one should expect a perfect parent,
as a matter of fact it is our imperfection
that makes us human, it gives us
empathy for others and it allows us to
be the kind of parent that our children
feel connected to throughout their life.
Elizabeth Stone one said “Making the
decision to have a child - it is
momentous. It is to decide forever to
have your heart go walking around
outside your body.” Being a parent is
about embracing this journey and all
that it holds, all the mess, stress and
imperfection is worth it for those brief
moments when our soul connects with
our child by the way they look at us,
when they say thank you, when they
kiss us goodnight or the tender
moments when we hear “I love You”,
it makes it worth it. Parenting is hard,
but owning the imperfection and
embracing this journey allows you to
detach from unreasonable expectations
and stay in the moment of your
purpose, which is to love
unconditionally, create a life of
safety and support and to teach
our children to be productive
members of our society. Hang in
their parents, enjoy the best ride
of your life!
EMOTIONAL WELLNESS Owning the Imperfection of Parenting
Jaime Crossan-DeBres LCSW
(239) 659-7733
Lisa Fasanella, LMHC
(239) 252-5589
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The Invest in Your Health Program
Collier County Government’s Invest in Your Health program started in year 2009. Since that
time, employees have had the opportunity to participate in the program every two years. In
2016, members again participated in the biometric testing for lab work and measurements. The
below documentation tells our journey of improvement as a population:
Percent of Each Test in Range
2009 2016
Glucose 63.1% 68.4%
eGFR (kidney function) 92.1% 96.8%
Triglycerides 70.0% 75.7%
LDL 74.8% 79.8%
Hemoglobin A1C 57.6% 59.8%
Cotinine 82.0% 89.6%
Systolic Blood Pressure 35.7% 48.5%
Diastolic Blood Pressure 49.4% 69.1%
Waist Circumference 53.1% 59.6%
188 members were identified with Type 1 or Type 2 Diabetes diagnosis with 93 (51%) utilizing
the MedCenter for FREE diabetes medical care and blood testing supplies. Of the 188
population, 72% maintained or improved their A1c within the nationally recognized good range
for diabetes management. The below information documents their journey for the 2016
Qualifying year:
45% were successful in maintaining their A1c within the good range of less than or equal to 7%
27% were able to lower their A1c to the less than or equal to 7% range
28% remained above the A1c range of 7%
Page 5 Wellnews
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Qualifying Spouses who need a Physical?
Please contact one of our MEDCENTERS
239-252-4257
239-249-7800
No fee for these required services
$50 Healthy Bucks
Paddle Boarding Coming Up
Sat. May, 20th, 2017 9:30am arrival
4595 Bonita Beach Road, Bonita Springs
Discounted Fee of: $29.68
If you or your spouse have completed your labs for the 2017 qualifying year,
Please click here to schedule your HEALTH ADVOCATE APPOINTMENT
STEP 2 OF THE QUALIFYING PROCESS:
On site MedCenter Located on the main campus in Building D
Risk Management Hours of operation: M-F 7:30 am—4:30pm closed for lunch 12-1 pm.
If you call during lunch please leave a voicemail and all messages will be returned after 1 pm.
North MedCenter: Located at 1735 SW Health Parkway, Suite 201, Naples, FL
34109. Please identify yourself as a collier county government insured member or spouse Hours of operation M-F 8am-4:30 pm
$50 Healthy Bucks No Equipment
Workout Class Chair exercise class for individuals who have
physical limitations
April 4, 2017, 12-12:45 pm
Main Campus, Risk Training Room
7 Spring Clean the Cupboards
APRIL: Awesome Arms in 30 days! Day 1 5 biceps rotation
5 shoulder press Day 11 25 biceps rotation
25 shoulder press Day 21 35 triceps kickbacks
35 pushups
Day 2 5 triceps kickbacks
5 pushups Day 12 Rest Day 22 40 biceps rotation
40 shoulder press
Day 3 10 biceps rotation
10 shoulder press Day 13 25 triceps kickbacks
5 pushups Day 23 40 triceps kickbacks
40 pushups
Day 4 Rest Day 14 25 biceps rotation
5 shoulder press Day 24 Rest
Day 5 10 triceps kickbacks
10 pushups Day 15 30 triceps kickbacks
30 pushups Day 25 45 biceps rotation
45 shoulder press
Day 6 15 biceps rotation
15 shoulder press Day 16 Rest Day 26 45 triceps kickbacks
45 pushups
Day 7 15 triceps kickbacks
15 pushups Day 17 30 biceps rotation
30 shoulder press Day 27 50 biceps rotation
50 shoulder press
Day 8 Rest Day 18 30 triceps kickbacks
30 pushups Day 28 Rest
Day 9 20 biceps rotation
20 shoulder press Day 19 35 biceps rotation
35 shoulder press Day 29 50 triceps kickbacks
50 pushups
Day 10 20 triceps kickbacks
20 pushups Day 20 Rest Day 30 55 biceps rotation
55 shoulder press
How many of us have unhealthy salty, sweet, yummy, tantalizing snacks hidden away in our pantries? When trying
to improve healthy food choices it can be especially difficult when our favorite foods or “trigger foods” are lurking around
every corner (including the kitchen). If we are being tempted at work, (office donuts), out running errands, (think hair salon,
doctors office candy dish), driving home, (fast food stops), and then at home, (hidden cookies or ice cream), it is going to be
particularly challenging to stick to a healthy meal plan. Before attempting to change eating habits it is best practice to evalu-
ate which of these areas is most difficult for you. If the home tends to be the hardest (think late night unwinding time), then
this would be the first area to improve. Some things to consider would be cleaning out the cupboards, freezer, refrigerator,
and pantry of all foods that are not going to help you achieve your weight loss, or health goals. Starting off on a clean slate
can make it much easier for you to stick to healthier eating. Another idea would be to have healthy snacks and foods at your
finger tips (think veggie trays, fruit bowls, already cut up veggies and fruits, pre portioned out). Having healthy food options
around you at home, can help you stay on track as well as keep you motivated to eating healthier and exercising. If you set
out to make some changes to your diet and to exercise more frequently I would imagine it would be extremely difficult to
achieve those goals if you had constant barriers to success, particularly at home. Say for instance if a spouse, or older adult
child continued to bring unhealthy food items into the house hold. If the foods you are trying to avoid are sitting there for
you, it will be highly challenging to avoid them day in and day out. However, on the flip side if you have an abundance of
food choices that are healthy, it would be easier to stay on track. So take some time, and evaluate which environment seems
to be most challenging, work, home, other, and then strategize to find ways to overcome these obstacles.
Contact Wellness for more ideas: 239-252-6092 239-252-8915 239-252-8718
1. Bicep Rotation
To begin this position start by lying
down on one side. Bend at the elbow
and pull the weight towards the body
and then extend out while keeping the
elbow pinched in at the rib cage. You
can also do this move by standing, one
arm at a time or both arms
simultaneously.
2. Shoulder Press
Start by standing up with arms bent at
shoulder level (with or without weights)
Slowly push the arms straight over
head. Slowly bend them back down
stopping right at shoulder height. You
may do this exercise while sitting if that
is deemed more comfortable.
3. Push Ups 4. Triceps Kick Backs
To
begin this move start on hands and toes (or
knees). Slowly push the body up right mak-
ing sure to tuck the hips under, while keep-
ing the back straight and the core pulled in
To start this move
lower the chest down
bending at the hips.
Start with arms bent
pulled closely into the
body. Pull elbows
back (pinching in the
shoulder blades)
slowly kick arms
straight back while keeping elbows lifted up the
entire time. Bring arms back to the beginning
position and repeat. Can do this one arm at a