Wellness Activities | June 10 - June 24, 2013 To subscribe to Wellness Works, click here: _________________________________________________________________________________________ _________________________________________________________________________________________  Indoor Fitness Challenge
Just because it's over 100 degrees outside doesn't mean you should slow down your physical activity. What you'll need to do is adjust your workout regimen to adapt to the heat. Jump in the pool and swim laps or do water aerobics. Take a hike early in the morning, or late in the afternoon. Drive to your neighborhood mall and do some mall walking. Take advantage of your County discount and join the YMCA. Work out in the 301, MCDOT or Flood Control Fitness Centers.
Wellness Works has created "Beat the Heat," an indoor fitness challenge geared towards keeping you physically active during the heat of the summer. Find a fitness friend (or two) and make a pledge to exercise regularly between June 17 and July 12th. Here's to beating the heat...and to your health.
To learn more about the Beat the Heat Challenge, attend one of these kick-off meetings:
Monday, June 10 | 12:00-1:00 | 1810 S. Lewis, Juvenile Court Building, Cactus Conference Room
Wednesday, June 12 | 1:00-2:00 | MCDOT Fitness Center
Thursday, June 13 | 12:00-1:00 | 301 W. Jefferson | 2nd Floor by Walgreens |
Weight Watchers Reimbursement
The Maricopa County Board of Supervisors recently approved increasing the reimbursement fee for eligible MC employees who participate in a Weight Watchers program. The increase from $120 to $130 aligns with the new Weight Watchers program fee and is effective for all classes that started on or after June 1, 2013. To be eligible for the $130 reimbursement, participants must meet the program requirements. A list of at-work Weight Watchers locations can be found in the Community section of this newsletter. Survey Feedback | Calling All Wellness Success Stories
Thanks to everyone who responded to the Wellness Works survey in April. We appreciate your comments and will incorporate your suggestions to make this newsletter more effective. One of the items we will be adding is individual success stories/testimonials about accomplishing major wellness goals. Have you lost weight? Reduced your BMI? Lowered your cholesterol? If you would like to share your story with your co-workers, please fill out this release authorization and success story template and return it to Diane Hilow.  Maricopa County’s Employee Benefits and Health Programs encourages all employees to understand their preventive health coverage. June is important because we celebrate Father's Day and it's also Men's Health Month. We are encouraging all men to get their annual Well Man Exam. This exam is a physical exam which promotes health and wellness and may lead to early detection of health issues. During the annual physical exam, height, weight, blood pressure, and pulse are taken by the clinical staff. The physician will also perform an exam from head to toe and evaluate the prostate, determine the vaccination status, recommend blood tests to evaluate for common health issues, and discuss preventive health issues. If obtained in-network, these services are available at zero cost share, which means no copay, coinsurance, or deductible. Be healthy and schedule your Well Man Exam today! _________________________________________________________________________________________ 10 Tips for Eating Better on a Budget
Spending 15 minutes listening to this informative webinar (requires Windows Media Player) could save you money. Presented by nutritionists from Public Health's Office of Nutrition and Physical Activity, this presentation provides simple, effective tips to help keep your meals healthy and within your budget. _________________________________________________________________________________________  14 Tips for Starting and Sticking with a Workout Routine
For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:
- Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
- Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
- Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
- Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
- Where are your friends? Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
- Put the pain in perspective. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
- Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
- Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
- Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
- Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
- Eat. Follow a healthier eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
- Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
- Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
- Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.
Don’t give up on yourself. After all, it’s never too late to be that healthy person you might have been.
Source: www.sparkpeople.com
|
Physical Fitness Activities:
Free Fitness Classes:
Have you attended one of our FREE fitness classes yet? All of the classes offered are multi-level whether you're just starting an exercise program or have been exercising for years.
Click the link below for the appropriate schedule:
Admin. Building: 301 W. Jefferson St. Group Exercise Studio | Class Descriptions
Durango: MCDOT Fitness Center, 2901 W. Durango
Southeast Facility: Cactus Conference Room, Juvenile Court Building, 1810 S. Lewis, Mesa
Northeast Courts: 18380 N. 40th Street
Additional Classes/Programs Include:
Fitness Center Orientation: Jan Hertzfeld will be providing Fitness Center Orientations the first and third Wednesday of each month from 5:15 – 6:00 pm. To RSVP for the next orientation, e-mail Jan Hertzfeld. We also suggest you Download a Fitness Center Application Form to gain access to a Maricopa County fitness facility near you.
Yoga Classes: Yoga classes are also offered for a fee at the Admin Building, Flood Control, and Public Health. _________________________________________________________________________________________  Your Health Coach can help you with setting up health-related goals. Contact Heather Lehman at 602.372.8802 to schedule a FREE health coaching session. |
__________________________________________________________________________________________  Making the Most of Your Mouse
Most hand, wrist and elbow discomfort stems from poor posture, repetition, and force when using the keyboard and the mouse. Following the simple tips outlined below will help you create a more comfortable and productive posture.
- Keep your mouse close to your keyboard (try to make sure it does not pass the top of your keyboard).
- If you use a palm rest, use it to support your palms when pausing, not while using your mouse.
- Be sure to use good posture: sit back in the chair, utilizing your backrest. Keep your shoulders relaxed, be sure to keep your arm close to your side at least 90 degrees ( better at 100 to 110 but this is not always comfortable for everyone) and be sure to keep your wrist in a neutral position.
- If you are using a keyboard tray keep the tray close to you and keep it at 90 degrees so that it is a level, even surface.
- Use good technique when using your mouse: be sure to use your hand wrist and forearm as one unit. Do not hold your mouse with a tight grip. If you are not using the mouse then let it go.
- Work smart: take short stretch breaks when allowed, change positions frequently, and be sure to use proper posture when working at your desk.
A point to remember: “Never Chase Your Mouse Past The Top of Your Keyboard” this can help reduce the chances of over extending your wrist which could help prevent serious repetitive motions such as carpal tunnel syndrome.
Source: www.ergonomics.ucla.edu |
__________________________________________________________________________________________ Fathers Day and grilling go together like steak and potatoes. Grilling is also one of the hightlights of summer. Standards like hot dogs and hamburgers come to mind when thinking of barbeques, but why not add fruits and vegetables to your grill? Grilling helps caramelize fruits and vegetables, which brings out their natural sweetness and flavor. The United States Department of Agriculture (USDA) recommends enjoying 4 to 5 cups of fruits and vegetables each day by filling half your plate with fruits and vegetables at each meal. Grilling fruits and vegetables is a fun and easy way to help you meet this recommendation.
Top 5 Fruits & Veggies for Grilling
- Peaches. Fruit is the perfect summer dessert. Peaches are a good source of vitamin C and vitamin A. These vitamins help promote immunity and eye health. Grill peaches and top with whipped cream for a dessert that is low in calories but high in flavor.
- Peppers. Have you thought of tossing these very versatile vegetables on the grill? Red bell peppers are high in the antioxidants vitamin C and lycopene. Lycopene is more available to your body in foods that have been cooked. Grill a large batch of peppers and use them throughout the week in salads, sandwiches and on burgers.
- Squash. Summer squash and zucchini are abundant during the summer. They are high in vitamin C and contain manganese. Manganese is essential for building strong bones and joints in the body. Common ways to prepare squash are to sauté or roast, but who wants to heat up the kitchen during the summer? To grill, coat in olive oil, fresh herbs like thyme, and salt-free spices like garlic powder. Then add to shish kabobs for a nutritious dinner!
- Corn. Knee high by the 4th of July, corn is a popular summer vegetable. It is high in vitamin C and carotenoids, which promote eye health and immunity. Corn on the cob can be time-consuming to prepare due to the removal of the husk and hair. So, soak cobs in water first then grill with the husks on. When the husks are removed the hairs will slide right off leaving perfect, juicy, sweet corn.
- Pineapple. Though perhaps not in season locally in your area, pineapple is a great snack to beat the summer heat. It’s high in vitamin C and manganese. One serving provides over 50% of your daily vitamin C needs. Grill pineapple chunks on skewers and top with cottage cheese or frozen yogurt for a snack. Or, add to salads for a sweet surprise.
Happy Fathers Day!  Grilled Chicken Tenders with Cilantro Pesto
Cook chicken tenders quickly on the grill and top with pesto made with cilantro and sesame seeds for a zesty, speedy dinner. Serve with quinoa and grilled asparagus.
Ingredients:
- 1/4 cup lime juice
- 1/4 cup reduced-sodium soy sauce
- 1 tablespoon canola oil
- 1 teaspoon chili powder
- 1 pound chicken tenders
- 2 cups loosely packed fresh cilantro leaves (1-2 bunches)
- 2 scallions, sliced
- 2 tablespoons toasted sesame seeds (see Ingredient Note)
Preparation:
- Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
- Preheat grill to medium-high.
- Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
- Oil the grill tack (see Tip). Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.
Tips & Notes:
- Ingredient Note: Sesame seeds can be purchased already toasted. Look for them near other Asian ingredients. Or toast your own in a small dry skillet over low heat, stirring constantly, until golden and fragrant, about 2 minutes.
- Tip: To oil the grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
Nutrition:
Per serving: 168 calories; 6 g fat ( 1 g sat , 3 g mono ); 63 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 24 g protein; 1 g fiber; 299 mg sodium; 294 mg potassium.
Source: Eating Well |
_________________________________________________________________________________________ Stress Management and Exercise
A variety of research studies over the past decade have focused on the effects of exercise on the mind. These studies focused on 40 minutes of walking as the preferred method of exercise. The results have been remarkably similar and show that exercise helps to reduce depression, reduce anxiety, improve short–term memory, and improve intellectual functions. This means that including exercise breaks in your day could lead to enhanced productivity, greater time efficiency and an increased ability to handle stress.
Researchers are not clear about why exercise has these positive effects but most cite one or more of the “feel good hormones” as being responsible for the improvements. Apparently, exercise improves transmitters, which help to stimulate dopamine, norepinephrine, endorphin, seratonin and adrenaline. These hormones give us the natural high that runners have reported for years.
Here are some tips about starting and maintaining your own exercise program:
- Start with walking. Walking is free, easy, and can be done almost anywhere. In addition to the mental health benefits, walking is a weight bearing exercise that strengthens bone and burns fat.
- Do something accessible. Make it easy on yourself by doing things that are.
- Look into a membership at the local YMCA.
- Make it fun. Find an exercise activity that meets your needs and that you find enjoyable otherwise you won’t do it.
- Keep your exercise clothes handy. Have them packed and in your car. Have extra sneakers in your car for impromptu walks.
- Schedule exercise in your day.
- Just do something, even if you only have ten minutes.
- Set exercise goals for yourself. Make sure they are realistic, measurable and most importantly, attainable. Achieving a goal can make you feel better about yourself and give you incentive to continue your efforts.
- Get support. Working with a personal trainer or fitness friend may provide the support you need to keep going.
The County's Employee Assistance Program (EAP) is available to assist you with stress-related issues. For assistance, call 1-888-213-5125, or go to www.magellanhealth.com. __________________________________________________________________________________________  Weight Watchers at Work
If you are interested in starting a session at your work site, call (602) 248-0303. You must have a minimum of 15 people in your group. The cost to join a group is $130.00 per 10 week session. Employees participating in a County-sponsored medical plan can receive a $130.00 reimbursement after successfully losing 10 pounds, and attending 8 out of 10 classes. Click here for more information. To receive the $130.00 reimbursement, employees must have started the class on or after June 1, 2013.
Current Groups:
401 W. Jefferson St. (Facilities Building)
Registration for new session: June 5
New session: June 12 - August 14
2901 W. Durango St.
April 23 - June 25
Registration for new session: June 18 and June 25
New session: July 2 - September 3
18380 N. 40th Street | NE Regional Court Center (Jury Assembly Room)
April 24 - June 26
Registration for new session: June 19 and June 26
New session: July 3 - September 4
Call Weight Watchers at (602) 248-0303 to register! Click here for more information.
All class start dates and sites are subject to meeting minimum enrollment numbers. |
Blood Drive
Wednesday, July 24, 2013
7:00 am to 12:00 noon
Administration Building | 301 W. Jefferson St.
Click here to schedule an appointment. Sponsor code is "Maricopa". | |  |
 | | YMCA Memberships
Maricopa County offers its employees reduced membership rates to all Valley of the Sun YMCA's. Find out more about YMCA memberships. |
 Weekend Warrior at Disneyland
Proving that Disneyland is not only the Happiest Place on Earth, Brandon Hernandez, Public Health, was both happier and healthier after logging 8.82 miles of walking during his 12 hours visit in the Magic Kingdom. |
Are There Any Weekend Warriors Out There?
If you, or someone you know, deserves recognition for a physical fitness accomplishment, send an email to Diane Hilow. Wellness Works Publication Schedule
Wellness Works is published on a bi-weekly basis. The next edition will be published on June 24, 2013. Click here to subscribe. |
