Wellness Activities | November 12, 2013
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Last Issue of Wellness Works Newsletter
This is the last issue of the Wellness Works newsletter. Our intention is to communicate the latest Wellness news and activities via our newly revamped website @ www.maricopa.gov.benefits/wellness.html. The website is broken down into Wellness Works' four major program areas: Balancing Work/Life, Assessing Health, Moving More, and Eating Healthier.
The main page contains the latest Wellness news as well as current challenges and events. All of the group exercise schedules and class descriptions are located on the Moving More page. The current Weight Watchers classes are located in the Eating Healthier section, and information on our Health Coach, Heather Lehman is in Balancing Work/Life. When it's time to ramp up for Biometric Screening, that information will be updated in the Assessing Health section as well as on the front page.
We hope you find the revamped site easy to use with useful information.
Mick McLaughlin Joins Wellness Works Team
The Wellness Program is pleased to welcome Mick McLaughlin to its team. In his role as Wellness Coordinator, Mick will be responsible for providing programming to the individual County departments and working closely with the Wellness Champions to help create a healthier work environment.
Prior to joining the County, Mick worked for Viridian Health Management, Healthways, and JPMorgan Chase Bank. He has over 25 years of health and wellness experience specializing in process improvement, project management, account management, product development, market services, customer service and building effective teams.
Join us in welcoming Mick to Maricopa County and to the Wellness Works Program!
Maintain Don't Gain Challenge Starts Today
It's that time of year! Time when the tantalizing treats start rolling out, and the temptation to overindulge increases daily. Before you know it, it's the end of the year and the holiday celebrating has added a few pounds to your frame.
But it doesn't have to be that way.
This year, with the help of our Cigna Health Coach, Heather Lehman, you can pledge to maintain your current weight. Heather will be spearheading a County-wide "Maintain Don't Gain" campaign from November 12 - December 20. Tools and tips will be provided to help you maintain your current weight throughout the holiday season.
To help promote physical activity during the Challenge, we are looking for volunteers to organize and lead walking groups at their worksites. Volunteers would need to commit to leading two ten minute walking groups a week for six weeks. If you are interested in volunteering, please register here: https://www.surveymonkey.com/s/WalkingLeaders_2013. Listen to this pre-recorded webinar for additional information on how to lead a walking group.
November is National Diabetes Month
Diabetes: if you don't live with it yourself, then it's likely you have a family member or friend who does. This November during National Diabetes Month, ask yourself if you're at risk of type 2 diabetes and take steps to prevent it. Diabetes affects 26 million Americans, with 19 million people diagnosed and 7 million undiagnosed. And an estimated 79 million American adults aged 20 years or older have prediabetes, which puts them at high risk for developing the disease.
Diabetes can cause serious health complications including heart disease, blindness, kidney failure, and amputations of the foot, toe or leg. Diabetes is the seventh leading cause of death in the United States.
Prediabetes is an elevated blood glucose level that is not quite high enough to be diagnosed as diabetes, but is higher than normal. One in three American adults has prediabetes, and most do not even know they have it. Many people with prediabetes who do not lose weight or do moderate physical activity will develop type 2 diabetes within 3 years.
If you have a family history of diabetes, you are at risk. Learn more.
If you, or someone you love, has diabetes, family support is important. Learn more.
It's the Great American Smokeout!
On November 21, smokers across the nation can take part in the American Cancer Society Great American Smokeout. They may use the date to make a plan to quit, or plan in advance and then quit smoking that day. The event challenges people to stop using tobacco and helps people know about the many tools they can use to quit and stay tobacco-free. For information on how to quit, call 1-800-556-6222.
Webinar: Organize Your Holiday Spending
The holidays are fast approaching and this year more than ever you may want to make your holiday spending dollars stretch. Join a webinar with a certified credit counselor and get the right advice to make your holiday spending less stressful.
Attend one of these free seminars on Tuesday, November 12:
12 pm EDT: Register | 12 pm PDT: Register
Working Out on a Budget
If you’re trying to save money, you can set up a simple home gym using what you have available. Some home workout resources include:
- Exercise videos are available for all fitness levels and all activities, from yoga and bellydancing to step aerobics and strength training. You can rent a variety of workout videos from your local library for free or they can be streamed to your TV from various sites.
- The great outdoors offers a number of ways to exercise without any equipment, other than a good pair of shoes.
- Your home: Other opportunities you haven't thought of may be available in your own house. A staircase makes for a great cardio workout. Full water bottles, milk jugs, or soup cans can be used as weights, and chores can be turned into exercise. Try adding a few laps up and down the stairs when you’re doing laundry or work extra hard when sweeping off the driveway, or weeding the yard.
For more insignt on working on on a budget contact Jan.
Take A Hike on November 17
In recognition of National Take A Hike Day, the Parks Department is waiving the day-use park entry fee on November 17 to further encourage people to ‘take a hike’ in a County park.
For more information on upcoming Take A Hike Day events, trail maps and park locations, visit www.maricopa.gov/parks or call (602) 506-2930.
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. The new November-December calendars are linked below.
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 Fitness 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 to gain access to a Maricopa County fitness facility near you.
Yoga classes are offered at different County facilities. Contact Jan Hertzfeld for more information.
Bike to Work Fridays
Join your co-workers on Fridays and ride from midtown to downtown.
Where: Meet at Shine Coffee @ 10 West Vernon (near the Heard Museum)
When: Meet at 7:00 am; departure time is 7:15 am
Destination: Phoenix City Hall (approximately two miles)
Additional information: Joseph Perez, City of Phoenix Bicycle Coordinator or Jan Hertzfeld, Maricopa County Fitness Coordinator
The Truth About Exercise and Your Weight
Find Out How Fitness Really Factors In
1. Exercise is only part of the weight loss story.
2. Exercise is a must for weight maintenance.
3. Food splurges may undo your efforts.
4. Exercise machines may not tell the whole calorie story.
5. One daily workout may not be enough.
This story has some good news and some bad news. It really depends on how you want to look at it. Some people think that exercise will solve all of their weight loss problems while others think that they can avoid exercise and get to their ideal weight. The answer is somewhere in between. This article debunks some of the fibs we might tell ourselves.
Are You Ready To Make A Healthier Lifestyle Change?
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.
Here's a recipe that will put your leftover turkey to good use.
Pear, Blue Cheese and Walnut Salad with Turkey
- 2 tablespoons cider vinegar
- 2 tablespoons water
- 1 1/2 teaspoons olive oil
- 1/8 teaspoon salt
- 1/8 teaspoon black pepper
- 2 cups (2-inch) strips turkey breast (about 10 ounces)
- 1 cup seedless red grapes, halved
- 1/2 cup chopped celery
- 2 large red Bartlett pears, thinly sliced
- 4 cups gourmet salad greens
- 1/4 cup (1 ounce) crumbled blue cheese
- 2 tablespoons chopped walnuts
Combine first 5 ingredients in a large bowl, and stir with a whisk. Add turkey, grapes, celery, and pears, tossing well to coat. Arrange 1 cup greens on each of 4 plates; divide grape mixture evenly over greens. Sprinkle each serving with 1 tablespoon cheese and 1 1/2 teaspoons walnuts.
- Calories: 247
- Calories from fat: 30%
- Fat: 8.2g
- Saturated fat: 2.2g
- Monounsaturated fat: 2.7g
- Polyunsaturated fat: 2.3g
- Protein: 17.7g
- Carbohydrate: 26.1g
- Fiber: 5g
- Cholesterol: 55mg
- Iron: 1.6mg
- Sodium: 764mg
- Calcium: 87mg
Help Prevent Holiday Stress and Depression
The holiday season often brings unwelcome guests — stress, and for some, depression. But with some practical tips, you can minimize the stress that accompanies the holidays.
Tips to prevent holiday stress and depression
When stress is at its peak, it's hard to stop and regroup. Try to prevent stress and depression in the first place, especially if the holidays have taken an emotional toll on you in the past.
- Acknowledge your feelings. If someone close to you has recently died or you can't be with loved ones, realize that it's normal to feel sadness and grief. It's OK to take time to cry or express your feelings. You can't force yourself to be happy just because it's the holiday season.
- Reach out. If you feel lonely or isolated, seek out community or other social events. They can offer support and companionship. Volunteering your time to help others also is a good way to lift your spirits and broaden your friendships.
- Be realistic. The holidays don't have to be perfect or just like last year. As families change and grow, traditions and rituals often change as well. Choose a few to hold on to, and be open to creating new ones.
- Set aside differences. Try to accept family members and friends as they are, even if they don't live up to all of your expectations. Set aside grievances until a more appropriate time for discussion. And be understanding if others get upset or distressed when something goes awry. Chances are they're feeling the effects of holiday stress and depression, too.
- Stick to a budget. Before you go gift and food shopping, decide how much money you can afford to spend. Then stick to your budget. Don't try to buy happiness with an avalanche of gifts. Try these alternatives: donate to a charity in someone's name, give homemade gifts or start a family gift exchange.
- Plan ahead. Set aside specific days for shopping, baking, visiting friends and other activities. Plan your menus and then make your shopping list. That'll help prevent last-minute scrambling to buy forgotten ingredients. And make sure to line up help for party prep and cleanup.
- Learn to say no. Saying yes when you should say no can leave you feeling resentful and overwhelmed. Friends and colleagues will understand if you can't participate in every project or activity. Don't abandon healthy habits. Don't let the holidays become a free-for-all. Overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don't go overboard on sweets, cheese or drinks. Continue to get plenty of sleep and physical activity.
- Take a breather. Make some time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Take a walk at night and stargaze. Listen to soothing music. Find something that reduces stress by clearing your mind, slowing your breathing and restoring inner calm.
- Seek professional help if you need it. Despite your best efforts, you may find yourself feeling persistently sad or anxious, plagued by physical complaints, unable to sleep, irritable and hopeless, and unable to face routine chores. If these feelings last for a while, talk to your doctor or a mental health professional.
Source: Mayo Clinic
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.
401 W. Jefferson St. (Facilities Building, Freedom Room)
Wednesdays | October 30 - January 1| 12:00 noon
18380 N. 40th Street (Northeast Regional Court Center, Jury Assembly Room)
Wednesdays | October 2- December 4 | 12:15 pm
Contact: Susan Morris (602) 372-7713
245 N. Centennial Way (Adult Probation, Suite 115)
Thursdays| October 10- December 12 | 11:00 am
Contact: Sandra Tom (602) 619-5462
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.
Cigna Offers Free Seminars and Webinars
Cigna has an online health and well-being library designed to give you information about your health and health-related expenses. Whether you’re looking for articles, tools, podcasts or simple health care definitions, the library is your source for accurate information you can trust.
Maricopa County offers its employees reduced membership rates to all Valley of the Sun YMCA's. Find out more about YMCA memberships.
The YMCA will also be offering a variety of camps to entertain the kids during the holiday season. Check with your local YMCA for more information.