Wellnews Covering Wellness, MedCenter, Health Advocate and Benefits News October 2017

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Dayna Bennett
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This issue: http://colliergov.gosignmeup.

13. 2017 NEW QUALIFYING DEADLINE FOR NEW HIRES & SPOUSES 2018 OPEN ENROLLMENT MEETINGS: Holiday Weight Challenge: will be conducted during Open Enrollment Meetings Register on GO SIGN ME UP 1

1 This issue: O p e n E n r o l l m e n t Holiday Weight Challenge Pumpkin Pie Protein Smoothie Seasonal Fall Foods Wellnews Covering Wellness, MedCenter, Health Advocate and Benefits News October 2017 OCT NEW QUALIFYING DEADLINE FOR NEW HIRES & SPOUSES 2018 OPEN ENROLLMENT MEETINGS: Holiday Weight Challenge: will be conducted during Open Enrollment Meetings Register on GO SIGN ME UP 1 Recovery after the storm Critical Incident Debriefing Oct. 23 Monday N Horseshoe Dr Rm 609/610 8:00 am-9:30am 10:00 am-11:30 am N Collier Regional Park 1:00 pm-2:30pm 3:00 pm 4:30 pm Oct. 24 Tuesday Reservation required Risk Management Training 10:15 am-11:30 am Oct. 25 Wednesday Risk Management Training 1:00 pm 2:30 pm 3:00 pm 4:30 pm Oct 26 Thursday Risk Management Training 1:00 pm 2:30 pm Staying Healthy During the Holidays 30 Days of Stronger Glutes Revised Reshape Wt. Clinics Flu Vaccine Dates New Qualifying Deadline Revised Healthy Buck Calendar October 30 Monday Mercantile Ave 4420 Mercantile Ave 8:00 am-9:30 am Immokalee Library 417 N First St 3:30 pm-5:00 pm 5:30 pm-6:45 pm November 6 Monday Golden Gate Community Center 4701 Golden Gate Parkway 7:30 am-8:45 am Headquarters Library 2385 Orange Blossom Dr 11:00 am 12:30 pm 2:00 pm 3:00 pm Estates Library 1266 Golden Gate Blvd W 5:30 pm 7:00pm Oct 31 Tuesday Marco Island Airport 2003 Mainsail Dr 9:00 am-10:30 am Everglades City Council Chamber 102 SW Copeland St 12:00 pm-1:00pm November 7 Tuesday Road & Bridge 4800 Davis Blvd 7:00 am 8:30 am Spanish Utilities Plant 5600 Warren St 9:30 am 11:00 am 2800 North Horseshoe Dr 609/610 1:00 pm 2:30 pm November 1 Wednesday Road & Bridge 4800 Davis Blvd 7:00 am-8:30 am North Water Plant 8005 Vanderbilt Beach Ext 9:30 am-11:00 am Risk Training Reservation required 1:00 pm-2:30 pm November 8 Wednesday Wastewater Operations 6027 Shirley Street 7:00 am 8:15 am 8:30 am 9:45 am Fleet Management 2901 County Barn Rd 10:30 am 12:00 pm Property Appraiser 3950 Radio Road 2:00 pm 3:30 pm November 2 Thursday Risk training room 8:30 am 10:00 am 1:00 pm 2:30 pm November 9 Thursday Emergency Operations Center 8075 Lely Cultural Parkway rooms 242 A & B Risk Training 1:00 pm-2:30 pm Nov. 13 Monday Property Appraiser 3950 Radio road Supervisor of Elections 3750 Enterprise Ave 10:30 am-12 pm Veterans Park 1895 Veterans Park Dr 1:30 pm 3:00 pm English & Spanish Nov. 14 Tuesday Main Campus Risk Training 8:30am-10:00 am 1:00 pm 2:00 pm 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 or LeslieDeason@colliergov.net

All results-based Healthy Bucks programs must be registered for on GoSignMeUp no later than July 30th, 2017 2 1.

) 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.

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

2 All results-based Healthy Bucks programs must be registered for on GoSignMeUp no later than July 30th, ) 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 ) Re-shape Your Frame - Body Composition Program - $50HB Maintain a BMI < 25 OR if BMI is 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 - October, 13, 2017 by attending a Wellness Weight - BP Clinic. Skinny Pumpkin Pie Protein Smoothie Ingredients: 1 cup unsweetened vanilla almond milk 1/2 cup canned pumpkin 1 scoop Sun warrior protein powder 1 tsp vanilla extract 1/2 of a frozen banana 1/2 tsp pumpkin pie spice 1/2 tsp cinnamon 1/2 tsp clove 1/2 tsp nutmeg 1/2 c ice Directions: 1. Combine all ingredients and blend until smooth 2. Top with low-calorie cool-whip Nutrition info: Calories: 200, Protein: 20g, Carb: 26g, Fiber 6g, Sugar 11g, Fat 4g, Saturated fat 0g, Cholesterol 0g, Potassium 674mg, Vitamin A 261 mg

3 3 RECOVERING AFTER THE STORM Emotional Wellness Team Jaime Crossan-Debres, LCSW Over the past month our lives have been filled with fear, anxiety, frustration, relief, trauma, sleeplessness and some tears along the way. As our community and our families recover from Hurricane Irma, we have to acknowledge that with a natural disaster and the response to a natural disaster come post-traumatic stress. Studies on severe natural disasters report that up to 50% of people suffer from significant distress and psychopathology after the event (U.S. Department of Veterans Affairs, 2017). Whether you evacuated, stayed or worked through the event, we are all impacted by the fear and realness of the hurricane and its impact on our community and our families. Being without power, bare necessities and having limited contact with the ones that we love and care for causes stress, feelings of being overwhelmed, hopelessness and panic begins to set in on our minds and bodies. Having to make large life or death decisions regarding our homes and our families are not easy choices or conversations to be having, and they are the types of conversations most of us want to avoid having to discuss for most of our life. When we are faced with the potential destruction of our way of life or even the fear of the unknown our mind and body react in a way that ensures our survival. Many of us may have noticed feeling numb, being on auto pilot, feeling disoriented and detached and feeling like we have lost our routine, our stability and our way of life. It is those basic life consistencies that keep us balanced on a daily basis, getting the kids off to school or daycare, driving to work, picking up your coffee, heading to your gym or having dinner together as a family are all markers during our day that keep us balanced, stable and functioning. When that system is upset, our mind and body need time to process and readjust. When that readjustment is happening during a time of fear and stress it makes it more difficult for us all to know how to behave and feel. During this time of rebuilding and recovery, your Emotional Wellness team is here to support you and your families. Be kind to yourself, take time to get your living situation in order and stabilized, go to the gym, restock your pantries, clean your house and do all the things that make you feel normal and functional. It is also normal at this time to feel spent, exhausted and tired. Your mind and body are trying to recover from the survival sprint that it has been through over the last month. Rest, take care of yourself, process and talk about your feelings and experiences with those you care about, all of these things make us feel less alone and make us realize what has been true all along, we are human beings, we are a community and we are all here to help and support each other. We wish you and your families health and safety through this difficult recovery and we want you to know that we are here to help and offer support in any way that we can throughout this process. Please contact them directly: or jmeans@chealthpartners.com.

9/26/2017 Human Resources Training room Bldg B Wed.

4 4 EMOTIONAL WELLNESS PROGRAM OFFERED: CRITICAL INCIDENT DEBRIEFING REGISTER ON GO SIGN ME UP 5:30 pm-6:30 pm Tues. 9/26/2017 Human Resources Training room Bldg B Wed. 9/27/2017 Risk Management Training room Bldg D Wed. 10/4/2017 Risk Management Training room Bldg D Thurs. 10/5/2017 Human Resources Training room Bldg B

Staying Healthy During the Holidays 5 Now we are entering into the time of year when candy is every where you turn, holiday gatherings and events are a plenty, and high calorie treats are abundant.

Continue purchasing healthy items to have at home and to pack in your lunch (avoid last minute decisions) Continue making time to exercise, walk, or find ways to increase movement Do not skip meals

Lean proteins at every meal Choose low calorie alcoholic beverages Choose your favorite indulgences and avoid sweets that are just so-so Address stress management techniques (5 min meditation video)

routine when possible Contact Wellness for more ideas: 239-252-6092 239-252-8915 239-252-8718 October: 30 Days to Stronger Glutes 1.

Single leg hip lifts 5 Hamstring curls 2 Day 12 Rest Day 22 45 Curtsy lunge & leg lift 45 Clam shell (both legs) Day 10 Curtsy lunge & leg lift 10 Clam shell (both legs) 3 Day 13 25 Single leg hip

5 Staying Healthy During the Holidays 5 Now we are entering into the time of year when candy is every where you turn, holiday gatherings and events are a plenty, and high calorie treats are abundant. How do we strive to improve our health during the most tempting time of year? Continue purchasing healthy items to have at home and to pack in your lunch (avoid last minute decisions) Continue making time to exercise, walk, or find ways to increase movement Do not skip meals in order to make up for larger or high calorie meals Balance your meals with high fiber foods (veggies, fruits, whole grains) that fill you up. Lean proteins at every meal Choose low calorie alcoholic beverages Choose your favorite indulgences and avoid sweets that are just so-so Address stress management techniques (5 min meditation video) Continue normal and healthy sleep practices If you end up with 8 extra bags of Halloween candy donate it don t hoard it in your pantry Bring healthy items to holiday gatherings/ parties Stick to your routine when possible Contact Wellness for more ideas: October: 30 Days to Stronger Glutes 1. Curtsey Lunge W leg lift Day 5 Curtsy lunge & leg lift 5 Clam shell (both legs) 1 Day Curtsy lunge & leg lift 25 Clam shell (both legs) Day Single leg hip lifts 40 Hamstring curls Day 5 Single leg hip lifts 5 Hamstring curls 2 Day 12 Rest Day Curtsy lunge & leg lift 45 Clam shell (both legs) Day 10 Curtsy lunge & leg lift 10 Clam shell (both legs) 3 Day Single leg hip lifts 25 Hamstring curls Day Single leg hip lifts 45 Hamstring curls Day Rest 4 Day Curtsy lunge & leg lift 30 Clam shell (both legs) Day 24 Rest Day 10 Single leg hip lifts 10 Hamstring curls 5 Day Single leg hip lifts 30 Hamstring curls Day Curtsy lunge & leg lift 50 Clam shell (both legs) Day 15 Curtsy lunge & leg lift 15 Clam shell (both legs) 6 Day 16 Rest Day Single leg hip lifts 50 Hamstring curls Start with legs hip-width apart. Take one leg behind the other into a lunge diagonally. Come back to starting position and lift the leg laterally out to the side (small lift 6-10 inches off ground) Repeat on both legs Day 15 Single leg hip lifts 15 Hamstring curls 7 Day Curtsy lunge & leg lift 35 Clam shell (both legs) Day Curtsy lunge & leg lift 55 Clam shell (both legs) 2. Side Lying Clam Shell Day Rest 8 Day Single leg hip lifts 35 Hamstring curls Day 28 Rest Day 20 Curtsy lunge & leg lift 20 Clam shell (both legs) 9 Day Curtsy lunge & leg lift 40 Clam shell (both legs) Day Single leg hip lifts 55 Hamstring curls Day 20 Single leg hip lifts 20 Hamstring curls 10 Day 20 Rest Day Curtsy lunge & leg lift 60 Clam shell (both legs) 3. Single Leg Hip Lift 4. Single leg Hamstring curl Start off laying on your back with knees bent. Slowly lift both hips up. If you can lift one leg up, then lower the hips back down to the ground. Keep the one leg lifted and lift hips Start off on hands and knees (directly under shoulders back up. If this is too hard keep both legs on and hips) with a flat back. Slowly lift one leg up. Bend the ground. For more advanced move lift one at the knee, while keeping the leg lifted. Slowly lower leg at a time and repeat on the other leg. back to a straight leg. Repeat on both legs. Start laying on one side of the body. Bring knees into the chest, hips stacked on top of one another. Slowly open the legs (focus on contracting the glute muscles) squeeze and slowly lower to starting position. Repeat on both legs.

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Wellness. Sugar Busters: A1c Start on July, 21, Spouses or Employees who need to. (A1c & Lipid)

Wellness. Sugar Busters: A1c Start on July, 21, Spouses or Employees who need to. (A1c & Lipid) Wellnews This issue: 1 Covering Wellness, MedCenter, Health Advocate and Benefits News July 2017 Sugar Busters Qualifying Repeat Labs North MedCenter Info Overnight Oats Is Your Drink Causing You to Gain