healthy team healthy u workbook/tlm

PROVEN TO WORK I WELLNESS AT WORK

TOGETHER WE WORK

TEAM LEADER MANUAL 2.0

Session 1 Introduction 3

Program Purpose

Healthy Team Healthy U is a program designed to help employees learn about and achieve a healthy lifestyle. Healthy Team Healthy U captures the power of employees working together as teams to be more physically active, eat healthier and better manage stress. Although many know what is healthy, taking steps toward being healthy is often easier said than done. Healthy Team Healthy U will help you achieve and sustain a healthy lifestyle, by being accountable to yourself and your fellow employees in a supportive online and team-based program.

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HEALTH CARE PROFESSIONAL BECAUSE OF

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WITHIN ANY CONTENT.

Copyright © 2010 Oregon Health & Science Uni-

versity. All rights reserved. Reproduction in whole

or in part is prohibited without the written consent

of Oregon Health & Science University.

SESSION 1Introduction To Healthy Team Healthy U 2.0

PG 9 / INTRODUCTION

PG 10-19 / ACTIVITIES

PG 20 / SESSION GOAL

SESSION 2Mindful Eating

PG 21 / INTRODUCTION



SESSION 3Maintaining a Healthy Back




SESSION 4If You Don’t SnoozeYou Loose




SESSION 5Strength Training




SESSION 6Nutrition for anActive Lifestyle




Team Leader ManualTable of Contents / Sessions 1-6

Team Leader ManualTable of Contents / Sessions 7-12

SESSION 7Aerobic Exercise




SESSION 8UnderstandingDepression




SESSION 9Healthy Meal Planning




SESSION 10Campaign




SESSION 11Nutrition Trivia




SESSION 12Staying Connected




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Team Leader Manual Session 1

Introduction To Healthy Team Healthy U 2.0

9

Learn aboutHealthy Team

Healthy U and thepoint system

Identify &get to know ourTeam Members

Begin ourSession 1

goal

030201

ACT

LEARN

IDENTIFY

Session 1 Introduction

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200 200Program Introduction / 5 Min

SYMBOLKEY

Open your Workbooks to Session 1.

Welcome to Healthy Team Healthy U (HTHU). My name is ________ and I am your Team

Captain. HTHU 2.0 has new topics and goals that build on the skills of HTHU 1.0.

To begin, let’s introduce ourselves.

Please say your name and what you would like to gain from HTHU 2.0.

This Team Leader Manual, our Team Workbook, and Wellness Guide are all available

on the HTHU website under the Resources tab. They can be viewed on a smartphone,

electronic tablet, computer, or downloaded and printed to use at each session. You

can also request a hard copy version at no cost on the HTHU website.

THIS SESSION’S OBJECTIVES ARE TO:> Learn about Healthy Team Healthy U 2.0 and the point system

> Identify & get to know our Team Members

> Begin our Session 1 Goal

Shaded boxes contain instructions that Team Leaders read silently

TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS

The Team Captain will lead this session. Have Team Members turn to the next page.

Program Introduction Continued

Activity 01 Orientation / 5 min

During each session, one of us will be the Team Leader.

I will be the Team Leader for this session.

Being a Team Leader is easy. The Team Leader Manual is scripted and all of the answers are

provided. Scripted activities ensure that everyone receives the same information.

The Wellness Guide is a resource with information designed for HTHU.

We can read more about the topics in our Guides.

As with HTHU 1.0, we receive points for attending our team meetings, tracking progress

towards our session goal, and answering online activity questions. After each session, we

need to go the website to earn our individual points.

When everyone on our team completes these activities, we earn additional team points.

For example, when EVERY Team Member attends a session and logs it on the website,

each Team Member receives 50 individual and 50 team points. We need to log these

activities before the next session starts to earn our points.

We also can earn points for watching the 2.0 Program Overview

Video and participating in healthy challenges.

When we signed up for HTHU 2.0, a contribution was made to an Oregon charity. When we

earn 1500 points another donation is made, and at 3000 points a third donation is made.

We learned about the point system in the 2.0 Program Overview Video and a

summary can be found on the following page. If we haven’t watched the video,

try to watch it before the next session.


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Individual points earned when you complete an activity and track your

progress online

TOTAL POSSIBLE POINTS

1500

Watch the ProgramOverview Video

Attend theweekly session

Complete theweekly goal

Complete the weeklyonline activity

Pedometer Challenge

Strength TrainingChallenge

POINTS

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50

30

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100

1

12

12

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1

1

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600

360

240

100

100

CHANCES TOTAL

TEAM POINTS

Points earned only when ALL Team Members

complete an activity and track progress online

TOTAL POSSIBLE POINTS

1500

Watch the ProgramOverview Video

Attend theweekly session

Complete theweekly goal

Complete the weeklyonline activity

Pedometer Challenge

Strength TrainingChallenge

POINTS

100

50

30

20

100

100

1

12

12

12

1

1

100

600

360

240

100

100

CHANCES TOTAL

Activity 01 Continued

How To Earn Points w/ Healthy Team Healthy U

Total PointsAvailableU Points + Team Points = 3,000

Your point total, individual plus team points, will determine how much money will be donated to Oregon charities. When you earn a total of 1,500 points a donation is made to a charity. When you earn a total of 3,000 points an additional donation is made.

Activity 02 Personality Type Indicator / 15 min

Understanding how you and others work, can help create a healthier work environment.

Teams often perform best when members understand each other’s preferred ways of

working. However, this doesn’t necessarily mean there is only one way you are able to work.

For example, if you tend to let others speak first, it doesn’t mean

that you can’t speak first when you think you should.

We will self-assess our preferred styles today. As we answer the questions,

remember there is not a right or wrong answer. When different people’s preferences

work well together, teams are more effective.

There are many ways to assess preferences. We are going to answer five sets of questions,

calculate our scores, then chart them on the Personality Pentagon.

This Healthy Team Healthy U personality scoring system can give us an idea

about our preferred style of working. This tool can help us work more effectively

as a team, and build a healthier work environment.

We should answer as we are, and not how we would like to be. Often our first

impression is the best answer. Answer the questions as true or false, and circle

the score in that column. Then we will add up our score for each dimension and

use those scores to find our personality preferences.

Once we have completed the figure, we can share our responses, if we like.

Demonstrate jumping rope until a Team Member guesses correctly.


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Activity 02 Continued Activity 02 Continued

Dimension A

1/ I like being the center of attention.

2/ I often wait for others to start conversations with me.

3/ I usually like to work on projects by myself.

4/ I am energized when working with a group.

5/ I am often the first to speak up.

6/ People can sometimes think that I am stand-offish.

Total points circled: ________

Dimension C

1/ I often become frustrated when things don’t go as planned.

2/ It takes a lot to get me down.

3/ People tend to think of me as quick tempered.

4/ My mood changes frequently during the course of a day.

5/ It is easy for me to get behind an idea.

6/ Most time people know how I feel about an issue.


Dimension B

1/ Being liked is more important for me than being right.

2/ I can bend a bit but overall the rules are the rules.

3/ I am often worrying more about others than myself.

4/ Sometimes feelings might get bruised but that helps keep things on track.

5/ Following the rules generally is best.

6/ There are often special cases when the rules don’t apply.


Dimension D

1/ Conflicts can help clear the air.

2/ I often hold my tongue when I really want to express disagreement.

3/ I am frequently the one to begin discussions, even when it means conflict.

4/ I tend to shake things up and challenge issues.

5/ I sometimes find it difficult to make my concerns heard.

6/ Generally, I prefer to keep things calm and avoid conflict.


TRUE TRUE

TRUE TRUE

FALSE FALSE

FALSE FALSE

O +1 O +1

O +1 O +1

O +0 O +0

O +0 O +0

O +0 O +1

O +1

O +1 O +1

O +0

O +1

O +1 O +1

O +0

O +1

O +0 O +1

O +1

O +0

O +0

O +0 O +0

O +0 O +0

O +1 O +1

O +1 O +1

O +1 O +0

O +0

O +0 O +0

O +1

O +0

O +0 O +0

O +1

O +0

O +1 O +0

O +0

O +1

O +1

Is this statement True or False for you? Circle your answer.


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Once everyone has completed the activity, you can chart your score to see your personality

preference on the following chart (see next page). For example, if your total for Dimension

A is 5, you would circle the number 5 on that side of the chart.


Dimension E

1/ I tend to make a list and stick with my plan.

2/ Things tend to be disorganized inside my desk drawers.

3/ I prefer not to have a definite plan and deal with things as they come up.

4/ I sometimes lose track of tasks.

5/ I tend to load the dishwasher the same way each time.

6/ I am best when having to think on my feet.


TRUE FALSE

O +1

O +0

O +0

O +0

O +1

O +0

O +0

O +1

O +1

O +1

O +0

O +1

Read dimension A and ask Team Members if they are comfortable sharing where they stand. You may want to go first.

+20+20+20+20+20SFair-mindedTries to separate

decisions from

emotions,

follows the rules,

consistent

PassionateEmotions near the

surface and can

change quickly,

can use emotion

for motivationT

AssertiveOutspoken and

able to bring

things up and

“clear the air;”

seen as decision

maker

MethodicalSystematic,

prefers structure

and order;

attends to all

the details but

may miss new

possibilitesT

Harmony- Seeker

Interaction with

others focuses

on feeling,

rather than rules;

compassionate

and seen as

“tender-hearted”

B C

D E

A

CoolNot easily

rattled, generally

even tempered,

people may

not know how

you feel about

situations

IntrovertMay seem quiet

and reserved;

often needs

time to think

before speaking;

may be more

comfortable

working aloneT

ExtrovertEnjoys working

with others; often

first to speak, may

“think aloud”

during discussions;

typically strong

verbal skills

ReservedPrefers to

avoid conflict;

may have

unexpressed

concerns and

seems passive

for minor issues

FlexibleMore

spontaneous

and innovative;

able to adapt to

situations; may

lose track of

details

01

2

3

45 6 0 1

2

3

4

5

6

01

23

4

5

6

01

2345

6

0

1

23

45

6


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As a team, recognizing our preferences and those of others can make us become a more

effective team. Remember that these are not right and wrong answers, but your natural

tendencies. We all have the ability to stretch and be on the other end of the scale.

Links to more about personality types is available on the web.

Examples of different sites include:

> Myers & Briggs Foundation

> Enneagram Institute

> Kilmann Diagnostics

Activity 02 Continued Activity 02 Continued

A/ Enjoys activities where they can be a leader or Team Captain

B/ Prefers activities with structure and rules

C/ Does not appear to be discouraged by challenges

D/ Enjoys individual activities or sports

E/ Enjoys group activities

F/ May prefer less competitive sports

G/ Is inspired through coaching and motivating others

H/ Enjoys new and spontaneous activities

Introvert

Extrovert

Cool

Passionate

Reserved

Assertive

Flexible

Methodical

A

H

B

F

G

C

E

D

Activity Preference:Would anyone else like to share the results of their dimensions?

People differ in their preferences. Despite this, we all have the ability to

change our behavior. Even someone who prefers to work alone can

still be successful working on a team.

Understanding our preferences can help us select healthy

lifestyle choices that fit our personality.

For example, if you are an introvert, you might like a physical activity that you

can do by yourself; while an extrovert might enjoy exercising with others, such as

an aerobics class or joining a walking group.

Can anyone think of any activities that might fit well with their personality preferences?

On the to the right, try to choose which activity might match with each dimension

score. After you are finished, I will share with everyone the answers.

Call on a couple of Team Members to share their answers.Then, ask a Team Member to read the following points.

Ask Team Members to share their thoughts.


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Mindful Eating

Learn about mindful eating

Begin our Session 2

Goal

Identify our personal our

hunger signals

01

0302

Session 2 Mindful Eating 21

03

At the end of each session we will be given a healthy goal.

Our goal this session is to be physically active for 30 minutes or more for at least 4 days per week.

Remember, in order to earn our individual and team points everyone needs to go online to complete the following activities before our next session:

If we are using an electronic version of the workbook, bring paper and

a pen to help complete some of the activities.

After each session, we can review all of the answers in the Team Leader Manual.

It can be found under the Resources tab on the HTHU website.

If we have questions we can contact the HTHU staff!

We need a volunteer to be the Team Leader for next session.

Session Goal & Wrap Up / 5 min

Log that we watched the HTHU Program

Overview Video

Log session attendance

Log progress towards this

session’s goal

Complete the online activity

questions

If no one volunteers, call on a person. Remind him/her they will need to bring a version of the Team Leader Manual to the next session.

ACT

LEARN

IDENTIFY

Session 2 Mindful Eating

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SYMBOLKEY


Our Session 1 goal was to use our pedometer and

record ourdaily steps online at least 4 days last week.

What tips do we have for being more physically active?

Today we will learn about healthy eating.

THIS SESSION’S OBJECTIVES ARE TO:> Learn the difference between “dieting” and the HTHU

approach to healthy eating

> Learn how to listen to our hunger signals

> Learn how to plan snacks using low energy dense foods


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS

Ask Team Members to share how they did on the goal.

Ask each Team Member to share their tips.

Ask Team Members to share their answers. Other examples of quick fix diets include the grapefruit diet, low carb, or a juice fast.

Go down the list of descriptions and ask Team Members for their answers. Only you have the answers. Provide and discuss the correct answers.

Activity 01 Ditching Diets / 5 Min

HTHU encourages making healthy lifestyle changes that

we can maintain long term, rather than “quick fix” diets.

What are examples of “quick fix” diets?

I will read the descriptions below and we are going to guess if it describes the HTHU program or a “quick fix” diet.

HTHU is not about a specific diet plan such as low carb or the grapefruit diet. It is about learning to make healthy choices to improve our health.

Diet Encourages a variety of food choices

Promises immediate results

Long-term healthy changes

Encourages regular physical activity

Eliminates entire food groups

Difficult to maintain long term

Pre-packaged foods or supplements

DIET DESCRIPTION HTHU “QUICK FIX”


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We live in environments filled with easy access to high calorie foods.

What can trigger eating, even when we are not hungry?

Signals that can trigger us to eat when we are not hungry are:

> Smelling, seeing, or tasting food

> Availability of food

> Time of day, for example “lunch time”

> Stress

Focusing on our own physical hunger signals can help us prevent overeating.

What are two examples of physical hunger signals?

Some physical hunger signals are:

> “Stomach” growling

> Weakness

> Dizziness

Identifying our eating triggers can help us avoid overeating. The Hunger Fullness Scale can also help.

> Emotions (bored, sad, anxious)

> Being served large portions

> “Clean plate” mentality

> Seeing or hearing food advertisements

> Light-headedness

> Headaches

> Mouth salivating

> Irritability

> Fatigue

Ask Team Members to share one or two answers.

Ask Team Members to share one or two answers.

Activity 02 Hunger Pangs / 10 Min Activity 02 Continued

The Hunger Fullness Scale is a 10-point scale to help us determine our level of hunger before, during, and after a meal or snack.

Think about the last meal or snack you ate. What was your trigger to eat?

Rate your hunger before and after eating using the Hunger Fullness Scale.> My eating trigger or physical hunger signal was ____________________________________> My hunger scale rating before I ate was___________________________________________> My hunger scale rating after I ate was_____________________________________________

We should eat when we are hungry, and stop eating when we are no longer hungry and not wait until we feel full. It can take several minutes to know we are full, so wait a couple of minutes before going back for seconds.

When we are very hungry, we are less likely to make healthy food choices and more likely to overeat. We can prevent this by eating a healthy 100-200 calorie snack between meals.

Call on a couple of Team Members to share their answers.Then, ask a Team Member to read the following points.

Hunger Fullness Scale

0 1 2 3 4 5 6 7 8 9 10

Feeling very hungry, as when youhaven’t eaten anything for many hours

Feeling satisfied,neither hungry nor full

Feeling very full, as many of us do after eating a Thanksgiving dinner

Very Hungry Not Hungry Very Full


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Activity 03 Filling Up on Fewer Calories / 9 min

Another way to avoid overeating is to choose foods with low energy density and limit

foods with high energy density. Low energy dense foods are high in water and/ or fiber.

Examples are fruits and vegetables, whole grains like oatmeal or 100% whole wheat bread,

nonfat dairy products, and non-cream based soups.

What are examples of a favorite low energy dense food?

Eating more low energy dense foods can help us lose weight or maintain a healthy

weight because we get more food volume with fewer calories.

Look at the snacks below. Some are low energy dense choices and

others are high energy-dense choices.

1/2 cup carrot sticks &

4 tablespoons hummus

160 calories

1 cup granola

485 calories

1/2 cup almonds

476 calories

1/2 cup nonfat plain yogurt

& 1/2 cup strawberries

85 calories

Ask Team Members to share their answer.

Ask different Team Members to read each snack and guess if it is high energy dense or low energy dense. Only you have the answers. Provide and discuss the correct answer after each Team Member has responded.

ZZZ

High Energy Dense / Low Energy Dense

Healthy Snacks


Snacks can help us curb our appetite. A low energy dense snack with 100-200 calories can help us feel satisfied on fewer calories and help prevent overeating at our next meal.

We can use our Wellness Guide under the Resources tab on the website to look up calories and find snacks that are 100-200 calories.

Ask a couple of Team Members to share a favorite snack and a guess about how many calories it contains.

Baked Kale Chips

BAKED CHIPS

MapleWalnutsCarrots

Apples &Bananas


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Session 3 Maintaining a Healthy Back 29

Session Goal & Wrap Up / 3 Min

If no one volunteers, call on a person. Remind him/her they will need the Team Leader Manual on a laptop, smartphone, or tablet or download and print a copy for the next session.

Log sessionattendance

Log progress towards this session’s goal

Complete the online activity questions

Log steps for the Pedometer Challenge

Our goal this session is to eat a 100-200 calorie snack when hungry, at least 4 days this week. We can use recipes under the Resources tab of the HTHU website to help complete this goal.

We can continue working on previous goals too.

This week the Pedometer Challenge starts. It can be found on the HTHU website. We have from now until the end of Session 12 to record at least 20 days of steps. If we all complete the challenge we can earn 100 individual points and 100 team points. Have fun competing in this challenge!

Remember to earn our individual and team points everyone needs to go to the website and log the following activities before our next session:

Next session we will be developing a core strength and flexibility plan. Download and print the Core Strength & Flexibility Plan under the Resources tab on the HTHU website and bring it to the next session.



Rethink Your DrinkTeam Leader Manual Session 3

Maintaining a Healthy Back

Session 3 Maintaining a Healthy Back 29

Begin our Session 3

Goal

Learn about basic back anatomy

Identify a neutral spine

posture

01

02

03

ACT

LEARN

IDENTIFY

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SYMBOLKEY

Our Session 2 goal was to eat a 100-200 calorie snack

when hungry, at least 4 days last week.

What tips do we have for planning 100-200 calorie snacks?

Today we will learn about workplace ergonomics and core strength.

THIS SESSION’S OBJECTIVES ARE TO:> Learn about basic back anatomy and ergonomics

> Practice neutral spine posture and workplace back stretches

> Understand which muscles and exercises are involved in core strength


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS

Ask each Team Member to share how they did on the goal.


Our Session 2 goal was to eat a 100-200 calorie

snack when hungry, at least 4 days last week.

ANSWER: Most back pain and injury is in the lumbar region just above the sacrum.

This portion of the spine supports approximately 70% of our body weight which

includes the head, torso, and arms. The lumbar region undergoes the most stress

during physical activities such as twisting, bending, and lifting.

Low back pain is common among people who spend many hours sitting

at a desk or standing for long periods of time. This can reduce flexibility

and strength, leading to back pain.

Shown in the picture, the lateral(side)

spinal column has five sections and

three curves: section 1 cervical (neck),

section 2 thoracic (upper back), section

3 lumbar (lower back), while sections 4

and 5, the sacrum and coccyx, are part

of the pelvic girdle.

The spine protects the spinal cord and

supports the body, yet it allows for a

wide range of movement.

QUESTION: Which section of the spine

is the most common site of injury?

Activity 01 Anatomy of the Back / 4 min

Cervical

Thoracic

Sacrum

Coccyx

Lumbar


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100 100

200 200When sitting at a desk or standing for long periods of time, poor posture like slouching

or leaning forward can lead to back pain. Poor posture places stress on the spine, leading

to chronic discomfort. It is important to learn how to protect our backs.

Look around the room and see how each of us are seated

in our chairs. Is anyone in a neutral spine posture?

Neutral spine posture is when our head is centered above our shoulders and the spine

maintains its three natural curves. In this position, the load or pressure on our vertebrae

and discs are evenly distributed and our spine is most stable.

Activity 02 Workplace Ergonomics / 10 min

Team Leader continue reading on the next page.

As shown in the

diagram, ergonomics

is defined as the

interaction between

the worker, the

task or job, and

the environment.

Ergonomic Interactions

Worker

Job

Environment

Did anyone’s position change to get into neutral spine posture?

Stretching and exercising our muscles that support the spine may help

keep our back flexible and reduce the risk of back pain.

On the following page there are workplace stretches that can be done in

neutral spine posture while standing or sitting. Try each exercise twice.

Ask Team Members to share their answers.

Ask a Team Member to read the following stretches on the next page and try each one as a Team.


LET’S PRACTICE SITTING INNEUTRAL SPINE POSTURE.

> Sit up straight with your back touching the chair.

> Place your feet flat on the floor, shoulder-width apart.

> Your knees should be in line or slightly below your hips.

> Shoulders should be relaxed, not hunched, with your chest open and wide.

> Look straight ahead with your ears centered above your shoulders.


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01: Place your left hand under your right elbow.

02: Lift your elbow with your arm parallel to the

floor and stretch it across your chest. Do not

rotate or twist your body.

03: Hold for 5-10 seconds. Relax and return to the

starting position. Repeat on the other side.

01: Place your hands behind your head.

02: Squeeze your shoulder blades together,

bringing your elbows back.

03: Hold for 5-10 seconds. Relax and return

to the starting position. Repeat..

Exercise 3: Elbow Row

01: Bend your arms to 90 degrees at your side.

02: Move your arms back and squeeze

your shoulder blades together.

03: Hold for 5-10 seconds. Relax and return

to the starting position. Repeat.

Activity 03 Core Strength / 10 min

Ask a Team Member to read the following points.

Our core muscles are located in the pelvis, lower back, hips, and abdomen. These

muscles work together for balance and spine stability.

Building our core muscles distributes the stress of weight-bearing activities

and helps protect our backs.

I will read the description of a specific core muscle group, and we will take turns guessing

where the muscles are located on the pictures below.

Ask Team Members to guess what muscle group goes with each description. Only you have the answers. Provide and discuss the correct answers after a Team Member has responded.

1/ Gluteus Maximus A large and strong

muscle that stabilizes the pelvis and trunk

2/ Rectus Abdominis: The “six-pack”

muscle; supports the lower spine

3/ External Obliques: Supports twisting,

side bending, and upright posture

4/ Serratus Anterior: Supports the

shoulder when lifting a box off a shelf

5/ Internal Obliques Side of abdomen;

helps maintain posture and reduce

strain on the spine

1

2

35

4

Exercise 1: Shoulder Stretch

Exercise 2: Chest Stretch


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To the right are five core exercises that can be done at home or the gym.

Instructions for these exercises are available at the end of this session. We

should read these instructions on our own before performing the exercises.

Identify at least three of the core exercises that you would

like to include in your core strength plan this week.

Now we will design a plan for improving our core strength and flexibility. We can

fill in the plan on the following page if we have a hard copy of the Workbook or

we can fill in the Core Strength & Flexibility Plan we printed under the Resources

tab on the HTHU website. We should fill in the 3-5 core exercises chosen from this

page. We will perform 3 sets of 8 repetitions for each exercise.

We will also perform 2 sets of 5 repetitions of the workplace stretches we reviewed earlier.

We should mark an X for the days we will complete

the core exercises and workplace stretches.


Allow time for Team Members to fill out their Core Strength & Flexibility Plan.


Core Exercises

Bridge Plank SidePlankQuadruped

Crunch with Chair

Core Strength & Flexibility Plan

CORE EXCERCISE

Bridge

Plank

Side Plank

Quadruped

Chair Crunch

WORKPLACESTRETCHES

Shoulder Stretch

Chest Stretch

Elbow Row

SETS

3

3

3

3

3

SETS

2

2

2

REPS

8

8

8

8

8

REPS

5

5

5

S

S

M

M

T

T

W

W

T

T

F

F

S

S


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Core Exercises

Exercise 1: Bridge Exercise 3: Plank

Exercise 4: Side Plank

01: Lie on your back with your knees bent and feet together. Keep arms at your side with palms on the floor

02: Lift your hips towards the ceiling, keeping your feet and palms flat on the floor. Do not arch your back.

03: Hold for 5-10 seconds.

04: Return to starting position and repeat 8 times.

01: Come down to your knees and elbows. Your toes should be touching the ground.

02: Straighten your legs so only your toes are on the ground and your elbows are at a 90 degree angle. Maintain a flat back and do not allow your hips to sag towards the ground.



01: Lie on your side with your hip and forearm touching the ground and your elbow bent below your body. Your forearm should be perpendicular to your body.

02: Straighten your legs so only your toes are on the ground and your elbows are at a 90 degree angle. Maintain a flat back and do not allow your hips to sag towards the ground.



Exercise 2: Quadruped

01: Come down to your hands and knees and activate your core by drawing your navel to your spine. Distribute your body weight evenly between your hands and knees. Shoulders are relaxed.

02: At the same time, extend your right leg and your left arm. your hips to sag towards the ground.



Core Exercises


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Core Exercises

Our goal this session is to perform our Core Strength& Flexibility Plan at least 4 days this week.


Remember, in order to earn our individual and team points everyone needs

to go online to complete the following activities before our next session:


Logsession

attendance


session’s goal


questions

Log steps for the Pedometer

Challenge



Exercise 5: Crunch With Chair

01: Lie on your back with your feet on a chair and your knees bent to a 90-degree angle.

02: Place your hands behind your head with your elbows pointed out to the sides.

03: Push your back firmly against the floor as youcontract your abdominal muscles to raise your

chest and shoulders off the floor.

04: Pause for two seconds with the front of your ribs andnavel pressed toward the floor.

Remember to restyour head in your hands so your neck and shoulders stay relaxed.


If You Don’t Snooze You Lose

43Session 3 Maintaining a Healthy Back

Begin our Session 4

Goal

Learn how sleep affects our

health and work performance

Identify waysto improveour sleep

01

02

03

ACT

LEARN

IDENTIFY

Session 4 If You Don’t Snooze You Lose

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Our Session 3 goal was to perform our Core Strength &

Flexibility Plan at least 4 days last week.

What tips do we have to help us perform our workplace stretches and core exercises?

Today we will learn about sleep.

THIS SESSION’S OBJECTIVES ARE TO:> Learn how sleep affects our health and work performance

> Understand how sleep deprivation can affect our health

> Learn about sleep apnea and its risks

> Determine ways to improve our sleept


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS



Ask different Team Members to read the following points.

Activity 01 Understanding Sleep / 2 Min

Our bodies have a normal daily sleep-wake cycle that is called our circadian rhythm. Our body temperature, blood pressure, hormone levels, and alertness all follow this 24-hour cycle.

We need different amounts of sleep each 24-hour cycle depending on our age. Infants require 16 hours, while children and adolescents need 10 hours of sleep. A typical adult needs 7-8 hours of sleep each day.

Some of us are naturally “night owls” and some of us are “early birds,” meaning that we seem to function better during a certain time of day. However, there may be times we have to modify our preference due to work schedules.

Shift work disrupts our circadian rhythm, which requires us to change our sleep- wake cycle.

According to the National Health Interview Survey nearly 30% of Americans reported less than six hours of sleep a day.

Poor quality and quantity of sleep are associated with significant short and long term adverse effects on health and work performance.

30%LESS THAN6 HOURS OFSLEEP 70+30SZZZ


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Activity 02 Effects of Sleep Deprivation / 10 min

Ask different Team Members to share one or two answers.

What are short-term effects of sleep deprivation or not getting enough sleep?

SLOWEDREACTION TIME AUTO

ACCIDENTS

IRRITABILITY

ERRORS ATWORK CLUMSINESS

PHYSICALFATIGUE

POORCONCENTRATION

REDUCEDABILITY

TO HANDLE

STRESS

Short-Term Effects of Sleep Deprivation


Ask Team Members to guess which long-term health effect is identified in each research finding. Only you have the answers. Provide and discuss the correctanswers after each Team Member has responded.

For this activity, match the long-term health effects of sleep deprivation with the research finding. I will call on different Team Members to provide the answer for each question.

1/ Researchers found an increased risk of

_________ among female nurses working a

rotating night shift schedule as compared

to day shift workers.

2/ A workplace study showed that those

reporting less than 6 hours of sleep per

day had asignificantly higher prevalence of

_________ compared to thosesleeping 7 or

more hours per day.

3/ Sleep deprivation is associated with

increased appetite and risk of _________.

4/ Getting less than 5 hours of sleep

per night is linked to an increased risk of

_________.

5/ Sleep deprivation impairs _________

increasing the risk of infection.

SOURCES: (A) Eur Heart J. 2011;32:1483, / (B) J Clin Psych. 2011;72:605, / (C) Hormone Research. 2007;67:2, / (D) Eur Heart J. 2011;32:1483 / (E) Clin Exp Immunol. 2009;155:231

A/ Stroke and Heart Attack

B/ Colorectal Cancer

C/ Immune Function

D/ Depression

E/ Obesity

Long-TermHealth Effects ofSleep Deprivation

A

C

E

D

B


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Activity 03 Sleep Apnea / 6 min


Sleep apnea is a condition in which people momentarily stop breathing while they sleep. Breathing stops for about 10 seconds and may occur 30 times or more an hour.

Obstructive sleep apnea is the most common type of sleep apnea and is caused by soft tissue in the back of the throat that partially or fully blocks air flow to the lungs. Obstructive sleep apnea is more common in those who are overweight, but can affect anyone.

Sleep apnea often goes undiagnosed because it only occurs during sleep. A family member or sleep partner may be the first to notice signs of sleep apnea. Complete the assessment below to determine if you are at risk for sleep apnea.

Sleep Apnea Risk Assessment

1/ Do you snore loudly on most nights?

2/ Do you often feel tired, fatigued, or sleepy during the daytime

3/ Has anyone observed you not breathing while you sleep?

4/ Do you have high blood pressure?

5/ Do you have type 1 or type 2 diabetes?

6/ Are you overweight or obese?

7/ Is the circumference of your neck greater than 17 inches if you are male or greater than 16 inches if you are female?

Yes No

O

O

O

O

O

O

O

O

O

O

O

O

O

O

The more YES answers you have, the more likely you are to have sleep apnea. If you have YES answers, please review your responses with your health careprovider.

Now we will do an activity to demonstrate what sleep apnea feels like.When I say start, hold your breath until I say breathe.

How did it feel to hold your breath? How might it feel tohave this happen throughout the night?

When we wake frequently due to sleep apnea, we do not get quality sleep.Sleep apnea is the leading cause of excessive daytime sleepiness.

Other daytime symptoms of sleep apnea include> Morning headaches> Waking up with a sore throat or dry mouth> Difficulty concentrating> Moodiness or depression

To help prevent sleep apnea we can> Lose weight if we are overweight - even a little weight loss is beneficial Stop smoking> Avoid sleeping pills or alcohol before bedtime> Avoid large meals within two hours before bedtime


Use a clock or timer. Ask Team Members to hold their breath for 10 seconds.Wait 1 minute and ask them hold their breath again for 10 seconds.



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Activity 04 Improving Our Sleep / 6 min

We should think about our sleep patterns during the past week. On the scale below, indicate the number of hours we sleep on average, we slept per 24-hour cycle. Then rate the average quality of our sleep during the past week.

Sleeping at least 7 hours each day can reduce sleep deprivation.

Improving our sleep can:> Help weight loss efforts> Decrease our risk for type 2 diabetes> Decrease our risk for cardiovascular disease by

improving blood pressure > Decrease our risk of car crashes due to drowsiness

Low 0 Medium 5 High 10

Ask Team Members to share their responses. Then ask a Team Member to read the following points.

QUALITY OF SLEEP

1

0 1

3

3

5

5

7

7

9

9

121110

10

8

8

6

6

4

4

2

2


Now we will learn about some strategies to improve our sleep. Read the sleep strategies below, and think about which strategies could help improve our sleep.

If you suspect you have a sleep disturbance like insomnia, snoring, or sleep apnea, consult your health care provider for an evaluation to determine if you have a sleep-related disorder.

Ask Team Members to share what might improve their sleep. Then continue reading below.

Strategy 1:

Establish a

regular bedtime

routine.

Strategy 2: Create a comfortable

bedroom that is cool and dark with minimal noise and

a comfortable mattress.

Strategy 4: Limit vigorous exercise 1-2 hours before

bedtime.

Strategy 3: Limit alcohol

and caffeine and avoid large meals

2 hours before bedtime.

Strategy 5: Limit screen time in bed.

Strategies to Improve Sleep

HOURS OF SLEEP

QUALITY OF SLEEP


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Our goal this session is to sleep 7 to 8 hours per day at least 4 days this week.


Remember to earn our individual and team points everyone needs to go to the website and log the following activities before our next session

Next session we will be developing a strength training plan. Download and print the Strength Training Plan under the Resources tab on the HTHU website and bring it to the next session. Everyone should bring an exercise band to Session 5.

We need a volunteer to be the Team Leader next session.


Logsession

attendance


session’s goal


questions


Challenge


53

Identify the benefits of strength training

02

Learn how to create a strength

training plan

01

Begin our Session 5

Goal

03


Strength Training

ACT

LEARN

IDENTIFY

Session 5 Stength Training

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Our Session 4 goal was to sleep 7-8 hours per day at least 4 days last week.

What tips do we have for getting enough sleep?

Today we will learn about strength training.

THIS SESSION’S OBJECTIVES ARE TO:> Review the benefits of strength training

and strength training definitions

> Reduce barriers to strength training

> Create a strength training plan


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS



Activity 01 Benefits of Strength Training / 2 min

During HTHU 1.0, we learned the benefits of strength training. What are the benefits of strength training?

Benefits of strength training include

> Increased muscle strength> Reduced risk of injury> Improved joint health> Greater bone strength> Reduced stress> Enhanced self-esteem> Improved cholesterol levels> Lower risk factors for heart disease and stroke> Lower blood pressure> Increased metabolism> Improved blood glucose control

It is recommended that we strength train 2 to 3 times per week to achieve these benefits.

Ask Team Members to share one or two benefits.

Ask Team Members if they strength train, and for those that say yes,

ask how many times a week they strength train.


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Activity 02 Definitions of Strength Training / 1 min

Let’s review strength training definitions.


REPETITION / Also known as a

rep. Performing a lifting, pulling, or

pushing movement one time. Lifting a

weight once is one repetition.

SET / A group of consecutive

repetitions of the same exercise

followed by a rest period. For

example, lifting a weight over your

head for 8 repetitions is one set.

REST / The amount of rest time

between sets of an exercise. This

helps our muscles recover their

strength.

FREQUENCY / The number of

training sessions per week. We need

at least 48 hours between strength

training the same muscle group so

that our muscle fibers repair and

become stronger.

The table to the

right outlines

some general

guidelines for

safe and effective

strength training.

REPETITIONS

SETS

REST

FREQUENCY

Use a weight that you can lift 6-12 times.

3 sets of each exercise are recommended for

improved strength and muscular endurance.

Between sets, rest for 30 seconds-2 minutes.

Strength training the same muscle groups

should be performed 2-3 times per week.

Activity 03 Strength Training Barriers / 3 min

Starting a strength training plan can have some barriers.What is a barrier to strength training that you have experienced?

Example Going to the gym (time, money, travel);lack of knowledge; no strength training partner.

What are potential solutions to your barriers?

We can use free weights, machines, resistance bands, or our body weight to create resistance and build stronger muscles and bones.

During this activity we will learn four simple exercises using a resistance band that will help us start a strength training program. Additional exercises can be found in the Wellness Guide. Strength training can be done anywhere, including at home or at work.

I will read the instructions for each exercise. We can each try the exercise and then we will move on to the next one.

Ask Team Members to share their barriers and possible solutions.

Activity 04 Strength Training Practice / 10 Min

Team Members should try each exercise as the Team Leader reads the instructions.


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Exercise 1: Biceps Curl

01: Hold handles with your arms

straight down along your sides

and stand on the tube so that it is

securely under your foot and can’t

snap up (you should wear shoes).

02: Lift your hips towards the ceiling,

keeping your feet and palms flat on

the floor. Do not arch your back.

03: Keep your elbows stabilized at

your sides asyou lift your hands up

toward your shoulders.

04: Release the tension slowly, returning

to the starting position.


TARGETS front of upper arms (biceps)

Exercise 2: Triceps Extension

01: Stand straight with your

feet shoulder-width apart.

Grasp the handle of the

bandwith your right hand.

02: Bend your arm at the

elbow until it is behind your

neck or back, depending on

how flexible you are. Make

sure the resistance band is

hanging behind your back.

03: Hold the other end of the

band near your low back with

your left hand. Raise your

right hand above your head

until your arm is vertical.

04: Release the tension

slowly, returning to the

starting position.


TARGETS back of upper arms (triceps)


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EXERCISE 3: Upright Row

01: Stand on your band with your feet close together. Grasp the handles of your band with your palms facing your body. Make sure that your legs and back are straight.

02: Your arms should be positioned at your side and your elbows slightly bent. Your hands should be resting on top of your thighs as you firmly hold the handles.

03: Lift the handles using your shoulders and upper back. You should feel your shoulders contracting as you use your elbows to drive the movement. Your elbows should be raised to shoulder height with the handles near your chest.

04: Release the tension slowly, returning to the starting position.

01: Stand with your feet hip-width apart and your

knees slightly bent.

02: Grasp the band above your head, keeping your hands a little further than shoulder-width apart.

03: Pull the band out and down, until your hands are shoulder height. Squeeze your shoulder blades together as you

pull down.

04: Release the tension slowly, returning to the

starting position.

TARGETS shoulders, upper back, and front of upper arms (deltoids, trapezius, biceps)


EXERCISE 4: Lat Pulldown

TARGETS back, front of upperarms, and shoulders (latissimusdorsi, biceps, deltoids)


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Activity 05 Design Your Own Program / 5 Min

1 10 20

Hig

h

L

ow

We will design a general strength training plan that works the whole body. Some of the exercises are called compound lifts. This means the exercise works multiple muscles and joints. Compound exercises provide the most bang for your buck.

It is important that each exercise is performed correctly to avoid injury and get the most out of our workout. Watching the strength training videos on the HTHU website can help us learn how to perform the exercises. If you have questions about these exercises, please consult a certified personal trainer.

One the next page, choose 7 different exercises using the recommendations from the list below to complete the Strength Training Plan at the bottom of the page. We can fill in the worksheet below if we have a hard copy of the Workbook or we can fill in the worksheet we printed under the Resources tab on the HTHU website. Fill in each exercise and the number of sets you will perform.

The diagram indicates that the number of repetitions and amount of weight we lift willachieve different outcomes.

> Fewer repetitions with higher weight develops greater strength.> More repetitions with lower weight develops muscular endurance.> For both strength and endurance, the last 1-2 repetitions should be more difficult to complete.

Team Members should try each exercise as the Team Leader reads the instructions.

Repetitions

Wei

ght

More Stength More Muscular Endurance


We can use our resistance bands to do the exercises on pages 48-51 of our Workbooks. We can also continue performing our Core Strength & Flexibility Plan at least 2 to 3 days per week.

Leg Leg exercises / Select 2> Squat> Step lunge > Step up

Chest exercises / Select 1> Bench Press> Push-up> Chest fly

Back exercises / Select 2> Seated row> Bent over row> Pull-up

Shoulder exercises / Select 1> Overhead press> Lateral raise

> Leg curl> Leg extension > Leg press

> Lat pulldown> Upright row

LEGS

LEGS

BACK

BACK

CHEST

SHOULDERS

ARMS

Strength Training Plan

Target Area Exercise Sets Workout DaysReps

8-12

8-12

8-12

8-12

8-12

8-12

8-12


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We can use the strength training worksheets provided at the end of this session and the downloadable worksheets to track our progress.

If we are new to strength training, the worksheets are designed to help us begin a safe and effective progression. See the table below for an example of a 5-week progressive training plan.

Changing the range to 6 to 8 repetitions and adding more weight will help us increase our strength.

We can refer to our Wellness Guide and the strength training videos from the Resources tab of the HTHU website for additional exercises.

1

2

3

4

5

1

2

3

3

3

8-12

8-12

8-12

*6-8

*6-8

30-60 seconds

30-60 seconds

30-60 seconds

1-2 minutes

1-2 minutes

Sample Strength Training Progression Table

Week Sets RestReps

* Increase weight

Strength Training Plan

Week 1

Week 2

LEGS

LEGS

BACK

BACK

CHEST

SHOULDERS

ARMS

CORE

Target Area Exercise Sets Reps Rest Workout Days

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

1

1

1

1

1

1

1

3

LEGS

LEGS

BACK

BACK

CHEST

SHOULDERS

ARMS

CORE


8-12

8-12

8-12

8-12

8-12

8-12

8-12

8

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

1

1

1

1

1

1

1

3


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LEGS

LEGS

BACK

BACK

CHEST

SHOULDERS

ARMS

CORE

LEGS

LEGS

BACK

BACK

CHEST

SHOULDERS

ARMS

CORE

Target Area

Target Area

Exercise

Exercise

Sets

Sets

Reps

Reps

Rest

Rest

Workout Days

Workout Days

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8-12

8

8

Week 3

Week 4

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

3

3

3

3

3

3

3

3

3-5

3-5

3-5

3-5

3-5

3-5

3-5

3

Strength Training Plan Strength Training Plan

Week 5

LEGS

LEGS

BACK

BACK

CHEST

SHOULDERS

ARMS

CORE


6-8

6-8

6-8

6-8

6-8

6-8

6-8

8

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

30-60 seconds

3-5

3-5

3-5

3-5

3-5

3-5

3-5

3


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Session Goal & Wrap-Up / 5 Min

Our goal this session is to perform a strength training workout for at least 2 days per week.

If you forgot to download and print your strength training plan, you can find it on the HTHU website.


Remember, in order to earn our individual and team points everyone needs to go online to complete the following activities before our next session


Logsession

attendance


session’s goal


questions


Challenge

If no one volunteers, call on a person. Remind him/her they will need the Team Leader Manualon a laptop, smartphone, or tablet or download and print a copy for the next session.

LEARN


Nutrition For AnActive Lifestyle

69

Planbefore and

after workout snacks

Learn howfood fuels our

workout

Calculateour protein

needs

01

02

03

IDENTIFY

ACT

Session 6 Nutrition For An Active Lifestyle

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Protein is necessary for muscle growth and repair. We do not store protein, so include protein with meals, especially after exercise.

Our body is made up of over 60% water. Water helps regulate our body temperature during exercise and keeps blood volume normal to aid circulation to working muscles. Drink at least five cups of water throughout the day and additional water during physical activity.

Ask different team members to read the following points.

Activity 01 Fuel Our Fitness Goals / 8 Min

Planning meals and snacks with a balance of carbohydrate, protein, and fat, along with drinking enough water helps us make the most of our workouts and achieve our fitness goals.

Calories come from foods and beverages that contain carbohydrate, protein, and/or fat. These calories fuel our workouts and repair and build muscle.

Carbohydrate is the main energy source for moderate to high intensity exercise. We store only a limited amount, so include carbohydrate, especially complex carbohydrate, with all meals and snacks.

Fat fuels low intensity exercise. We have a large storage of fat, and fat is high in calories, so it is not necessary to have fat with each meal or snack.

SYMBOLKEY


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS

Introduction / 3 Min


Our Session 5 goal was to perform a strength training workout we developed at least 2 days last week.

What tips do we have for overcoming our strength training barriers?

Today we will learn about nutrition for an active lifestyle.

THIS SESSION’S OBJECTIVES ARE TO:> Learn how many servings of fruits and vegetables we need each day

> Understand the health benefits of eating fruits and vegetables

> Learn ways to increase our fruit and vegetable intake




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Nonfat yogurt is a good source of carbohydrate and protein with minimal fat. Nonfat Greek yogurt is made differently, making it higher in protein. Nonfat frozen yogurt is mostly simple carbohydrate with little protein.

1 CUP NONFAT YOGURT 1 CUP NONFAT GREEK YOGURT 1 CUP FROZEN YOGURT

13 Grams Protein 18 Grams Protein 3 Grams Protein

Activity 02 Protein Power / 8 min

Protein contains the building blocks for muscles and bones and is needed for many of our body’s chemical reactions. Protein is an essential nutrient for an active lifestyle. The amount we need depends on our activity level.

The daily recommended amount of protein is 0.4 grams per pound of body weight.* Our protein needs do not increase on days we complete 30 to 60 minutes of low to moderate intensity physical activity.

Completing 60 minutes or more of moderate to high intensity physical activity will help build aerobic or muscular endurance. On these days, our protein needs increase to 0.5 to 0.6 grams of protein per pound of body weight.**

On days we strength train to increase muscle mass, protein recommendationsincrease to 0.7 or more grams of protein per pound of body weight.**

SOURCES: * Dietary Reference Intake (DRI) / ** American College of Sports Medicine


Ask Team Members to guess where the main source of calories comes from for each food item. Only you have the answers. Provide and discuss the correct answers after each Team Member has resp


Knowing which foods contain carbohydrate, protein, and fat will help us plan our meal and snack choices. I will call on different Team Members to guess whether the main source of calories is from carbohydrate, protein, or fat for each item pictured below.

Many foods contain a combination of carbohydrate, protein, and fat. Eggs are a good source of protein, but most of the calories are from fat. Removing the yolk from an egg eliminates the fat. Steak is high in protein, but it’s also high in fat.

BAGEL Carbohydrate

( 78% Calories )

RIBEYEProtein

( 58% Calories )

OATMEALCarbohydrate

( 67% Calories )

BANANACarbohydrate

( 97% Calories )

AVOCADOFat

( 80% Calories )

SPORTS DRINKCarbohydrate

( 100% Calories )

TURKEY BREASTProtein

( 89% Calories )

HARD-BOILED EGGFat

( 57% Calories )


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Use the table on the previous page to determine your daily protein needsbased on your weight in pounds. How many grams of protein do you need for each line in the Protein Needs table?

Daily Protein Needs

Building Aerobic orMuscular Endurance

Building Muscle Mass

________ Grams Of Protein Per Day



Are you surprised by how much protein you need?

Our protein needs change daily depending on our fitness level. We

can use these protein recommendations as a guide to increase protein

intake on days when our workouts are more vigorous. The Wellness Guide

has nutrition information to help us plan our meals and snacks.


Ask Team Members to discuss their protein needs.


YOUR WEIGHT(POUNDS)

100

105

110

115

120

125

130

135

140

145

150

155

160

165

170

175

180

185

190

195

200

205

210

215

220

225

230

235

240

245

250

255

260

265

270

DAILY PROTEINNEEDS(GRAMS)

40

42

44

46

48

50

52

54

56

58

60

62

64

66

68

70

72

74

76

78

80

82

84

86

88

90

92

94

96

98

100

102

104

106

108

BUILDING AEROBIC ORMUSCULARSTRENGTH

(GRAMS)

50-60

53-63

55-66

58-69

60-72

63-75

65-78

68-81

70-84

73-87

75-90

78-93

80-96

83-99

85-102

88-105

90-108

93-111

95-114

98-117

100-120

103-123

105-126

108-129

110-132

113-135

115-138

118-141

120-144

123-147

125-150

128-153

130-156

133-159

135-162

BULIDINGMUSCULAR

MASS(POUNDS)

70 +

74 +

77 +

81 +

84 +

88 +

91 +

95 +

98 +

102 +

105 +

109 +

112 +

116 +

119 +

123 +

126 +

130 +

133 +

137 +

140 +

144 +

147 +

151 +

154 +

158 +

161 +

165 +

168 +

172 +

175 +

179 +

182 +

186 +

189 +

Grams of Protein Per Pound of Body Weight


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Decide for each workout snack if it is a better before or after snack.Hint: before workout snacks are mostly carbohydrate and after workoutsnacks have approximately 10 grams of protein.

Now we will plan our own before and after workout snacks. In the box below, think about the time of day you plan to exercise and what snacks you will eat. There is more information on the next page.

Call on Team Members

for answers and discuss the correct answers.

Call on Team Members to share their workouts and snacks.

BANANABEFORE / AFTER

1 CUP CEREAL &1/2 CUP NONFAT MILK

BEFORE / AFTER

3/4 CUP OFCOOKED BEANSBEFORE / AFTER

1 CUP GREEK YOGURT

BEFORE / AFTER

BAGELBEFORE / AFTER

2 HARDBOILED EGGS

BEFORE / AFTER

1/2 TURKEY SANDWICHW/2OZ TURKEYBEFORE / AFTER

NONFATGRANOLA BARBEFORE / AFTER

1 Hour Before

Amount of time I plan to exercise:_______ minutes

Up to 1 hour after

Before workout snack: __________________

Workout plan:______________________________________________________________________________________________________

After workout snack:____________________

Activity 03 Planning Snacks for Physical Activity / 8 min

Eating regularly throughout the day will help keepus fueled before, during, and after exercise.

BEFORE: One hour before a workout have a 150-200 calorie snackcontaining carbohydrate and drink at least 1-2 cups of water.

DURING: During a workout, drink at least 1-2 cups of water every half

hour. If a workout is more intense and lasts longer than one hour, a sports

drink can provide carbohydrate for high intensity exercise.

AFTER: Within 15-60 minutes of finishing a workout, eat a 150-200calorie snack with 10 grams of protein and some carbohydrate.

Drink enough water so that our urine is light yellow or clear.If it’s yellow, we need to drink more water.

These snacks are not extra food in our day, but are timed to enhance exerciseand recovery. For example, a meal can replace our after workout snack.



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Our goal this session is to plan and eat before and after workout snacks at least 4 days this week.


This week the Strength Training Challenge starts. It can be found on the HTHU website. We have from now until the end of Session 12 to record at least 10 days of performing our strength training workout. If we all complete the challenge we can earn 100 individual points and 100 team points.

Remember, in order to earn our individual and team points everyone needs to go online to complete the following activities before our next session

Next session we will be developing an aerobic exercise plan. Download and print the Aerobic Exercise Plan under the Resources tab on the HTHU website and bring it to the next session.


Logsession

attendance


session’s goal


questions


Challenge

Log the days you completed the

workouts for the Strength Training

Challenge

Ask Team Members to guess where the main source of calories comes from for each food item. Only you have the answers. Provide and discuss the correct answers after each Team Member has resp

Before Workout Snacks

After Workout Snacks


BANANA105 Calories

Carbohydrate 27gProtein 1.3g

Fat 0.4g

3/4 CUP OFCOOKED BEANS

129 CaloriesCarbohydrate 30g

Protein 11gFat 1g

1 CUPGREEK YOGURT


Protein 22gFat 5g

BAGEL180 Calories

Carbohydrate 30gProtein 6g

Fat 4g

2 HARDBOILED EGGS

158 caloriesCarbohydrate 1g

Protein 10.6 gFat 12.6 g

1/2 TURKEY SANDWICHW/2OZ TURKEY


Protein 14.7gFat 2g

1 CUP CEREAL &1/2 CUP NONFAT MILK


Protein 7gFat 2g

NONFATGRANOLA BAR


Protein 2gFat 4g


Aerobic Exercise

81

Learn how to measure

aerobic exercise intensity

01

Begin our Session 2

Goal

03

Identify benefits

of aerobic exercise

02

LEARN ACTIDENTIFY

Session 7 Aerobic Exercise

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Why is being physically active important to you?

While HTHU encourages physical activity, aerobic exercise challenges our

cardiovascular system by working large muscle groups. Examples include

brisk walking, jogging, bicycling, swimming, and dancing.

Moderate aerobic exercise challenges our muscles enough to improve our

fitness, but is not so intense that we cannot maintain the activity for 15 minutes.

Moderate aerobic exercise allows us to talk, but not sing. Vigorous aerobic

exercise only allows us to say a few words before our next breath.

While all physical activity has health and fitness benefits, exercising

at a greater intensity provides additional benefits.

Activity 01 Benefits of Aerobic Exercise / 10 Min

Ask Team Members to share their answers. Then ask a Team Member to read the following points.

Team Leader continue reading on next page.


SYMBOLKEY

Our Session 6 goal was to plan and eat before and after

workout snacks at least 4 days last week.

What tips do we have for planning before and after workout snacks?

Today we will learn about aerobic exercise.

THIS SESSION’S OBJECTIVES ARE TO:> Understand the benefits of aerobic exercise

> Learn how to measure aerobic exercise intensity

> Develop our aerobic exercise plan


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS




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There are two ways to measure aerobic exercise intensity. One way is the modified Borg

Scale that describes how hard we work when we are physically active. The other method is

to measure our heart rate during, or just after, physical activity.

To estimate our optimal heart rate in order to improve fitness, we can calculate

our target heart rate zone. To do this, first calculate your predicted maximal heart

rate by subtracting your age from 220.

PREDICTED MAXIMAL HEART RATE

220 - Your Age = __________ beats per minute (bpm) Example: 220 - 50 year old = 170 bpm

The modified Borg Scale is based on how hard we work during physical activity on a scale

from zero- no physical exertion, to 10- the most exercise we could possibly do. To become

more fit, we should exercise at a “3” to a “4”, which is moderate to somewhat hard.

Activity 02 Measuring Aerobic Exercise Intensity / 6 min


Give Team Members time to calculate the equation.

1 2 3 4 5 6 7 8 9 10

MODIFIED BORG SCALE / How hard are you working?

0 1 2 3 4 5 6 7 8 9 10

NothingAt All

VeryEasy

Easy Moderate Somewhat Hard

Hard VeryHard

Very, VeryHard


The table below lists benefits of moderate to vigorous aerobic exercise.

I am going to read down the list and call on Team Members to answer

if we also get that benefit from low intensity exercise.

All physical activity burns calories. However, the harder we work, the more calories we

burn per minute, which can be helpful for maintaining a healthy body weight.

Only you have the answers. Provide and discuss the correct answers after each Team Member has responded.

BENEFITS OF MODERATE TO VIGOROUSAEROBIC EXERCISE

ACHIEVED WITHLOW INTENSITY EXERCISE

Continuous fitness improvement

Improves feelings of self-worth

Higher calorie burn per minute

Reduces feelings of depression

Lowers resting heart rate

Relieves stress

Increases HDL (“good”) cholesterol

Increases alertness

Decreases risk of type 2 diabetes andimproves blood sugar control

Lowers blood pressure

Improves sleep

More likely to maintain healthy body weight

Reduces eye pressure

NO

YES

NO

YES

NO

YES

NO

YES

YES

YES

YES

NO

NO


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Activity 03 Develop Your Aerobic Exercise Plan / 8 Min

The Centers for Disease Control and Prevention (CDC) recommend that adults

obtain 150 minutes of moderate to vigorous aerobic exercise each week.

When developing our aerobic exercise plan, we can use the F. I. T. T. (Frequency, Intensity,

Time, Type) Principle. In the activity below, match the term to the correct definition.

Ask Team Members what definition goes with each term. Only you have the answers. Provide and discuss the correct answers.


_____ How long each exercise session lasts.

_____ The type of activity we perform, such as jogging,

swimming, or bicycling.

_____ The number of times we exercise each week.

_____ How hard we exercise.

A / Frequency

B / Intensity

C / Time

D / Type

C

B

D

A


Target Heart Rate Zone

Example / A 50 year old has a predicted maximal heart rate of 170 bpm.

0.70 X 170 bpm = 119 bpm (low end of target heart rate zone)

0.85 X 170 bpm = 145 bpm (high end of target heart rate zone)

Target heart rate zone is 119 - 145 bpm

Our target heart rate zone is between 70% and 85% of our predicted maximal heart rate

Use a paper and pencil if you need to and fill in what you calculated as your predicted

maximal heart rate in the blanks. Use the formula to calculate your target heart rate zone

based on your predicted maximal heart rate. Figure out the low and high ends.

To determine if we are training within our target heart rate

zone, we can measure our heart rate during or immediately

after exercise. We can do this by taking our pulse for 6

seconds and multiplying by 10 or wearing a heart rate monitor.

LOW END HIGH END

0.70 X _______ Your predicted maximal heart rate (bpm)

= _______ bpm

0.85 X _______ Your predicted maximal heart rate (bpm)

= _______ bpm


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My Aerobic Exercise Plan


FREQUENCY

TOTAL MINUTES of moderate tovigorous physical activity

TYPE

INTENSITY

TIMEDay 1 :

Day 2 :

Day 3 :

Day 4 :

Day 5 :

Day 6 :

Day 7 :

Now we will design our own aerobic exercise plan. We can fill in the chart below if we

have a hard copy of the Workbook or we can fill in the Aerobic Exercise Plan we printed

under the Resources tab on the HTHU website. Fill in the Frequency, Intensity, Time,

and Type of exercise you plan to do during the week.

If you don’t have a current exercise routine, stay at the lower end of your target heart

rate zone or at an exertion level of “3” or moderate on the modified Borg Scale.


Example Aerobic Exercise Plan

FREQUENCY

TOTAL MINUTES of moderate tovigorous physical activity

TYPEINTENSITY TIME

Day 1 : Tuesday

Day 2 : Wednesday

Day 3 : Friday

Day 4 : Sunday

30 Min

30 Min

45 Min

45 Min

Borg Scale = 3

Borg Scale = 4

Target Heart Rate Zone120-149 bpm

Target Heart Rate Zone120-149 bpm

Jogging in the park

Running on treadmill

Elliptical

Jogging in the park

150 Minutes


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My Weekly Exercise Plan


DAY OF THE WEEK

TOTAL MINUTESof aerobic exercise

TOTAL MINUTESof strength training

TYPE TIME

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Aerobic: swimming

Strength training

Aerobic: jogging

Aerobic: biking

Strength training

Aerobic: jogging

30 Minutes

45 Minutes

30 Minutes

45 Minutes

45 Minutes

45 Minutes

90 Minutes150 Minutes

Now that we have learned aerobic exercise and strength training recommendations,

we will develop an exercise plan combining both activities. See the Example Weekly

Exercise Plan below for a reference when designing your own plan.

Next let’s combine our Strength Training Plan from Session 5 with

our Aerobic Exercise Plan to create a Weekly Exercise Plan.


Example Weekly Exercise Plan

DAY OF THE WEEK

TOTAL MINUTESof aerobic exercise

TOTAL MINUTESof strength training

TYPE TIME

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Aerobic: swimming

Strength training

Aerobic: jogging

Aerobic: biking

Strength training

Aerobic: jogging

30 Minutes

45 Minutes

30 Minutes

45 Minutes

45 Minutes

45 Minutes

90 Minutes150 Minutes


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Before becoming more physically active, answer the seven questions in the

Physical Activity Readiness Questionnaire (PAR-Q) available on the next page.

This helps ensure it is safe for us to exercise at a higher level. We will also

complete the PAR-Q as our online activity this week.

Our goal this session is to perform our Aerobic Exercise Plan at least 3 days this week.

Remember to earn our individual and team points everyone needs to go to the website and log the following activities before our next session



Logsession

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Challenge



Challenge


93

Learn how depression affects our

health

01

Begin ourSession 8

Goal

03

Identify strategies to help improve our mood and

depression

02

ACT


Understanding Depression

IDENTIFY

LEARN

Session 8 Understanding Depression

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Everyone occasionally feels sad. When these feelings are short-lived and pass within

two to three days, that is normal.

When sad feelings last longer, our mood can affect our relationships with others,

energy level, sleep patterns, eating habits, productivity at work, and physical health.

When we have prolonged sadness that interferes with daily life and causes discomfort

for us and those close to us, this may be depression. Depression is a common and

serious illness.

Our mood is affected by our brain’s neurochemistry. This neurochemistry is based on

a person’s unique combination of genetics, biology, environment, and psychological

factors. An imbalance of the brain’s neurochemicals over time can result in depression.

Functional magnetic resonance imaging (fMRI) scans can show differences in the areas

of the brain responsible for mood, thinking, sleep, and appetite.

Activity 01 Introduction to Depression / 12 min

Ask different Team members to read the following points



SYMBOLKEY


Our Session 7 goal was to perform our Aerobic Exercise Plan at least 3 days last week

What tips do we have for maintaining our Aerobic Exercise Plan?

Today we will learn about depression.

THIS SESSION’S OBJECTIVES ARE TO:> Understand the types of depression

> Learn how depression affects our health

> Identify strategies to help improve our mood and depression


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS

Ask Team Members to share how they did on the goal.



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Session 8 Understanding Depression 97

To learn more about Major Depression, let’s answer the True or False questions. Each

Team Member will read and answer a question. I will read the correct answers and

provide additional information after each question.

True or False? Most people with Major Depression seek treatment.

True or False? The number of people with Major Depression in the United States would

be a little less than the total number of people who live in Oregon.

True or False? Major Depression is more likely to occur among women.

True or False? Most people with Major Depression can be helped.


Major Depression Symptoms

False - Two out of three people do not seek help for Major Depression

False - The number of people with Major Depression in the United States would just about equal the number of people living in Oregon, Idaho, Washington, Nevada, and Alaska, or about 16 million Americans. (Data from the National Institute of Mental Health.)

True - Approximately twice as many women experience depression as men.(Data from the National Institute of Mental Health.)

True - Even those with the most severe depression can improve with treatment.


Depression can have many symptoms. What symptoms have you read, heard, or seen?

Ask Team Members to share their responses. Then ask a Team Member to read the following point.

Team Leader continue reading on next page.


01 / Change in appetite.

02 / Low energy or feeling fatigued.

03 / Decreased interest in typically enjoyable activities.

04 / Sleep disturbances, such as waking

before morning with difficulty getting back to

sleep, insomnia, or oversleeping.

05 / Feeling guilty or worthless.

06 / Repeated thoughts of suicide or death.

07 / Problems concentrating or

difficulty making decisions.

* Major Depression is diagnosed when people have five of the these symptoms for a minimum of two weeks.


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Ask Team Members to share their tips. Then ask a Team Member to read the following points.

Activity 02 Dealing with Depression / 12 min

Depression can feel overwhelming. When we feel blue, we may not be motivated to take

part in activities, even those we enjoy. This can make us more depressed. For this activity

we will learn strategies to improve our mood and help reduce depression.

If we are depressed, building relationships and social support can help.

What are ways we can build relationships with others?

Additional ways we can

build relationships are to:

> Contact a friend

> Ask someone close to you to

contact you regularly

> Do something with a friend

> Get involved in a club or class

> Seek help from a professional

> Perform community service

Making time for fun and participating

in activities we enjoy has been shown to

improve our mood and prevent depression.

What are fun activities you enjoy?

Ask Team Members toshare their responses.


Ask Team Members to guess the definition of each type of depression. Provide and discuss the correct answers after each Team Member has responded.


1 / Psychotic Depression _____

2 / Postpartum Depression _____

3 / Seasonal Affective Disorder _____

4 / Bipolar Disorder _____

5 / Major Depression _____

D

C

B

A

E

A / Has a cycling pattern of extremeexcitement to feeling very sad. Also calledmanic-depressive disorder.

B / Occurs during the winter months whenthere is less sunlight, often resolving duringspring and summer. This can be treatedwith specific light therapy.

C / Most new mothers expierencesome changes in mood for a couple ofweeks after delivery. If symptoms lastlonger, this may be occuring.

D / A severe form of depression thatincludes false beliefs that are at oddswith reality, such as hearing or seeing something that others do not.

E / feeling of sadness lasting for morethan two weeks, resulting in changes in howone thinks or behaves that may lead to discouraged feelings, fatigue, and evenfeeling that life is not worth living.

There are many types of depression. For the activity on the next page,

match the types of depression with the correct definitions below.


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Diet and exercise have a direct impact on how we feel.

The following nutrition tips can help boost our mood.

Don’t skip meals. Waiting too long between meals can make usfeel irritable and tired. Aim to eat something at least every 3-4 hours.

Minimize sugar and refined carbohydrates and focus on eating complex carbohydrates. Eating sugary snacks, baked goods, or French fries can lead to a crash in mood and energy. Complex carbohydrates such as whole wheat pasta, brown rice, oatmeal, whole grain breads, in addition to whole fruits and vegetables are better choices.

Eat foods rich in B vitamins and vitamin D. To increase B vitamins such as folic acid and B-12, eat more citrus fruit, leafy greens, beans, chicken, and eggs. Eat more vitamin D-fortified foods such as nonfat or 1% milk or yogurt, breakfast cereal, and fatty fish like salmon. We also make vitamin D when we are exposed to sunlight.

Omega-3 fatty acids play a role in stabilizing mood. The best sources are salmon, vegetable oils, walnuts, flax seed, soybeans, and tofu.

Choose one nutrition tip you are NOT doing often. Think about one action we each will take this week to improve our nutrition.

EXAMPLE / I will eat a banana for a snack instead of a candy bar.


Ask different Team Members to share their plans.



Recognizing negative thinking and balancing it with positive thoughts

can help prevent or reduce depression. As I read through the list, think

about the types of negative thinking you have had.

EXTREMISM / “If I’m not perfect, I’m a total failure.”

SWEEPING GENERALIZATION / “I’m a total mess-up.”

MENTAL ILLUSION / Magnifying what went wrong, and minimizing what went right.

PLAYING DOWN POSITIVES / “He said I did a good job,

but I think he was just being nice.”

FALSE FORTUNE TELLING / “I’ll never amount to anything.”

FALSE SHOULDS / Holding yourself to a rigid list of what you should and shouldn’t do.

Standards that no one could achieve.

Now, choose one example from the list above and think about how you would rewrite

it to be more positive. For example, if you thought, “I stumbled over a few words in

my presentation. I’m a failure,” you might say, “I stumbled over a few words in my

presentation, but overall I think the audience enjoyed it and learned something new.”

We all experience negative thinking. When it becomesa pattern, it can lead to depression.


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Our goal this session is to engage in one fun activity per day at least 4 days this week.




The Team Leader needs to access the Team Leader Manual to lead the session.



Logsession

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Challenge



Challenge



Regular physical activity can improve our mood and reduce depression by:

> Releasing hormones that relieve stress and promote a sense of well-being

> Treating mild to moderate depression as effectively as antidepressant medication

> Improving self-esteem and boosting energy

Writing down what we are grateful for can help us put our thoughts into perspective and

improve our mood. On a piece of paper, write two things you are grateful for.

Practicing the strategies we have discussed can improve our mood and may help prevent

depression. Continuing to work on other HTHU goals can also help.

There may be times when these strategies are not able to improve our mood or reduce

depression. If you believe you have Major Depression, contact a medical professional.

Ask Team Members to share their responses. Ask a Team Member to read the following points.

Session Goal & Wrap-Up / 3 min


Healthy Meal Planning

105

Learn where to look for healthier

ingredients in grocerystores

01

Learn the health and cost

benefits of preparing meals

at home

03

Practice planning healthy meals

02

LEARN

IDENTIFYACT

Session 9 Healthy Meal Planning

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Activity 01 What’s For Dinner? / 14 Min

American adults buy a meal or snack at a restaurant approximately 6 times a week (National Restaurant Association).

Think about last week’s meals toanswer the following questions.

Q1 / How many times during the last week did you eat a meal you did not prepare at home? Include meals from restaurants, cafeterias, cafes, grab and go, and vending machines.

______________________________________________

Q2 / During the past week, did you eat any of the foods, found to your right, at a restaurant?

______________________________________________

Average restaurant meals contain at least twice as many calories as meals prepared at

home. People who successfully lose weight and keep it off tend to eat out less than

three times per week.

Planning and preparing healthy meals at home can increase our intake of fruits,

vegetables, and whole grains, allow us to control our portion sizes, and save money.

Ask Team Members to share their answers, then ask a Team Member to read the following points.



SYMBOLKEY


Our Session 8 goal was to engage in one fun activity per day at least 4 days last week.

What tips do we have for making time for fun activities?

Today we will learn about healthy meal planning.

THIS SESSION’S OBJECTIVES ARE TO:> Learn the health and cost benefits of preparing meals at home

> Practice planning healthy meals

> Learn where to look for healthier ingredients in grocery stores


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS




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Now let’s use The Plate Method

to plan a dinner at home. For

each fraction of the plate, think

about what you will serve.

Ask Team Members toshare what they plan for each section of the plate for a healthy dinner.

Non-StarchyVegetables

& Fruit

Starchy Vegetables or Whole Grains

Lean Protein(4 ounces)


For some people, planning and preparing meals at home can seem

overwhelming. Planning meals and creating a grocery list can save time,

money, and improve our health. It can help us buy healthier foods, limit

trips to the grocery store, and reduce impulse purchases.

Previously we learned to use The Plate Method to plan healthy meals, with

fruits and vegetables filling at least half of our plate. A quarter of our plate

is filled with lean protein sources such as poultry, fish, or beans and the final

quarter is filled with starchy vegetables or whole grains. Starchy vegetables

are higher in sugar, like potatoes or corn.

1/4 PROTEIN

1/2 FRUITS AND VEGETABLES

1/4 STARCHY VEGETABLES OR

CARBOHYDRATES


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Usually it is best to focus on the outer perimeter of the grocery store, where fresh fruits,

vegetables, dairy, lean meats, and fish are located. Limit shopping in the center aisles

where packaged, processed, and “junk” foods, that are higher in calories and lower in

nutrients, are usually found. The following tips can help guide us through the grocery store.

Spend the most time in the produce section, selecting

a variety of colorful fruits and vegetables.

When in the bread section, choose 100% whole grain varieties.

Choose skinless chicken, turkey breasts, and fish. Choose beef and pork

less often and select leaner cuts like top sirloin or tenderloin.

When in the “nutrition” section, be aware that not all items are actually

healthy. Use supplements with caution because they are not regulated.

Also, meal replacement bars and shakes can have the same number of

calories as a candy bar without much more nutritional benefit.

Planning meals ahead and having a well-stocked kitchen can help us avoid eating out.

Activity 02 Grocery Store Savvy / 10 Min

Grocery Store Example

For this activity, we will use the map below that shows where foods are

typically found in a grocery store. Think about the path you usually shop,

starting with where you shop first and ending with where you shop last.

Ask Team Members to share there usual shopping patterns and any tips for healthier shopping.

BE

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FRO

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OFF

EE

CA

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“NU

TRIT

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FRESH MEATS & SEAFOOD BAKERY

DA

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LEARN

113

Learn how we can impact

the health of others

01

ACT

IDENTIFY


Campaign

Identify and determine

healthy campaigns

02

Begin ourSession 10

Goal

03

Activity 03 Take Back Control / 3 Min

Logsession

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questions


Challenge


session’s goal

Our goal this session is to plan and prepare dinners using The Plate Method at least 2 days this week. We can use recipes and cooking videos under the Resources tab on the HTHU website to help us complete this goal.


Remember, in order to earn our individual and team points everyone needs to go

online to complete the following activities before our next session




Challenge


Session 10 Campaign

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Session 10 Campaign

Session 10 Campaign

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Activity 01 Healthy Campaign Development / 20 Min

We have learned the importance of healthy nutrition, being active, and coping with stress. Now it is our turn to put that knowledge to use and develop a campaign to encourage coworkers, friends, and family members to either eat a healthy diet, be more active or cope better with stressful situations.

If we would like to present our campaign to other coworkers, we can invite them to our Session 12.

We can use the list of ideas on the next page to determine what type of campaign to create.

Our previous sessions and Wellness Guide are resources we can use for our campaign.

START FINISH


SYMBOLKEY


Our Session 9 goal was to plan and prepare dinnersusing The Plate Method at least 2 days last week.

What tips do we have for continuing to work on our Action Plan?

Today we will create a campaign to help others live a healthier lifestyle.

THIS SESSION’S OBJECTIVE IS TO:> Learn how we can impact the health of others > Identify how to design healthy campaigns > Begin our Session 10 Goal


TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS



Session 10 Campaign

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Session 10 Campaign

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questions


Challenge


Our goal this session is to post the most useful health strategy we learned during HTHU 2.0 on our Team Wall this week.


Remember, to earn our individual and team points everyone needs to go

online to complete the following activities before our next session:




Challenge


CAMPAIGN IDEAS:

> Create a worksite action plan to change our environment to encourage healthy living.

> Create a testimonial or advertisement.

> Create an audio commercial or print ad encouraging your co-workers to choose healthy foods, become physically active, protect their back, or get quality sleep.

> Create a skit on nutrition or a physical activity topic relevant to employees.

> Create a nutrition, physical activity, or healthy back promotion campaign that includes either posters, handouts, or magazine ads.

> Create a nutrition, physical activity, or other health promotion board game.

> Create a brief activity on a health topic of your choice that is not already covered.

> Obtain a menu from a local restaurant and be a nutrition consultant. Provide suggestions on how the chef could make specific menu options healthier.

Ask a Team Member to read through the list of campaign ideas. As a team, tdecide on which campaign idea to develop.

Spend the remainder of the session working on the campaign. Allow a few minutes at the end of the session to complete the Goal and Wrap-Up on the next page.


Nutrition Trivia

119

Identify the impact nutrients

have on our bodies

02

Learnfacts about nutrients

01

Begin ourSession 11

Goal

03

ACT

LEARN

IDENTIFY

Session 11 Nutrition Trivia

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Activity 01 Guess What Game / 24 Min

Let’s play HTHU Trivia!

There are five categories of questions and four point levels for each question. We will start the game with the first person on my left and then go to the next person on the left. I will ask each person for a category and a designated point amount. I will read the question aloud. If your response is correct, you receive the points for that question. If your response is incorrect, points are deducted.I will read some additional information after each answer.

As the point amount of the statement gets higher, the questionsbecome more difficult. Each person will select a category and point level. The Team Member with the most points wins.

THE TOPICS ARE: > Physical Activity> Healthy at Work> Mental Health> Nutrition> Potpourri.

We need one Team Member to keep track of the questions thathave been chosen. Everyone needs to keep their own score.

The questions and answers are on the next page. Team Members only have a grid of the categories and points. They will need paper and pencil to record their points, if they do not have a hard copy of the session.



Our Session 10 goal was to post the most useful health strategy we learned during HTHU 2.0 on our Team Wall.

Which strategies did you find helpful?

THIS SESSION’S OBJECTIVES ARE TO:> Learn facts about nutrients

> Identify the impact nutrients have on our bodies



Ask each Team Member to share their strategies.

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TEAM LEADER SPEAKS

TEAM MEMBER SPEAKS

Session 11 Nutrition Trivia 123

Mental Health

Q: This personality characteristic describes a person who talks a lot and is energized by being with other people.

A: EXTROVERT

Extroversion indicates that a person’s energy is primarily directed outward. Introverts often talk less and are more

energized by working alone

Potpourri

Q: The number of steps HTHU recommends we take every day.

A: WHAT IS ICE 10,000?

The goal of 10,000 steps each day equals about 30 to 45 minutes of

physical activity.

Q: This type of fat is liquid at roomtemperature and is found in oils, nuts, fish,

and some vegetables.

A: UNSATURATED FAT

Healthy unsaturated fats can lower your blood pressure, improve cholesterol and triglyceride

levels, and are associated with decreased cancer risk. Replace unhealthy saturated fats

with healthy unsaturated fats, and keep portion sizes small, as they are still high in calories.

Q: This type of exercise uses free weights, machines, resistance bands or

your body weight to create resistance to muscle movement.

A: STRENGTH TRAINING

Strength training is important to a well- rounded exercise plan and provides

many health benefits.

Q: This rhythm controls our normal, 24-hour sleep and

wake cycle.

A: CICADIAN RHYTHM

Bodily functions such as temperature, blood pressure, hormone levels, and alertness

are also governed by our circadian rhythm.

Q: This type of depression is described as feeling sad for more than two weeks, lack

of interest in previously enjoyable activities, fatigue, and unhealthy changes in sleep

patterns and appetite.

A: MAJOR DEPRESSION

Major Depression is marked by a depressed mood most of the day, particularly in the

morning, and a loss of interest in activities and relationships. Symptoms are present

every day for two weeks or more.

Q: These feel-good hormones may be responsible for the “runner’s high”, can

be released in response to exercise, and may help boost your mood.

A: ENDORPHINS

Endorphins function as neurotransmitters made in the pituitary

gland. They are often called nature’s pain relievers and can increase feelings

of well-being.

Q: This type of imaging machine can show differences in peoples’

brains with depression versus those without depression.

A: FUNCTIONAL MAGNETIC RESONANCE IMAGING (FMRI)

fMRI machines show the differences in peoples’ brains with depression in the areas of mood, sleeping, thinking, and appetite.

Nutrition

Q: Starchy vegetables, like potatoes, are grouped with

grains and should fill this fraction of our plate.

A: 1/4

Starchy vegetables are high in carbohydrate, therefore they

are grouped with grains.

Q: This nutrient is the main source of energy burned during

moderate to high intensity exercise.

A: CARBOHYDRATE

Carbohydrate fuels higher intensity physical activity, while

fat fuels lower intensity exercise.

Q: The term for foods that provide fewer calories per gram and contain more water or fiber.

A: LOW ENERGY-DENSE FOODS

Fruits, vegetables, whole grains, and nonfat dairy are all low energy-dense foods that can help us feel full or satisfied with fewer calories.

Q: The number of grams of protein that should be

eaten within 15-60 minutes of completing a workout, especially

after strength training.

A: 10 GRAMS OF PROTEIN

This amount of protein helps begin building and repairing

muscles after exercise.

Session 11 Nutrition Trivia 122

100 POINTS

200 POINTS

300 POINTS

400 POINTS

Physical Activity Healthy At Work

Q: When lifting weights, completing fewer repetitions with higher weight

helps develop this.

A: STRENGTH

Fewer repetitions with higher weight develop greater strength, and

more repetitions with lower weight develop muscular endurance.

Q: This type of exercise incorporates multi- joint movements and works multiple muscle

groups at the same time.

A: COMPOUND EXERCISE

These are generally preferred over isolated exercises because they are time-efficient

and burn more calories.

Q: The least number of hours to rest between strength training the

same muscle groups.

A: 48 HOURS

Two days of rest allows muscle fibers to repair and become stronger.

Q:The intensity level of aerobic exercise where you can talk but not sing.

A: MODERATE

150 minutes of moderate aerobic exercise is recommended each week to improve health and fitness. Exercise intensity can

be measured by using either the modified Borg scale (rate of perceived exertion) or by measuring heart rate during or immediately

after exercise.

Q: This daily activity can save time by not having to wait for the elevator.

A: TAKING THE STAIRS

A 2009 study found that inactive workers increased cardiovascular fitness, lost

weight, and decreased blood pressure by increasing daily steps from 5 to 20 flights

per day.

Q: Over 50% of all working Americans say they suffer from this painful condition

each year and it is one of the most common reasons for missing work.

A: BACK PAIN

Specific exercises and avoiding prolonged sitting can improve back health and reduce risk of back pain.

Q: This region of the spine is the most common site of injury.

A: LUMBAR REGION

The lumbar region is located just above the sacrum. This portion of the spine is stressed during most activities

such as bending, twisting, or lifting.

Q: Sitting or standing in this spinal position keeps your body weight evenly distributed between your

vertebrae and discs.

A: NEUTRAL SPINE

Neutral spine keeps our body weight evenly distributed and is the most

stable position to keep stress off your low back while standing or sitting for

long periods of time.


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IDENTIFY


Staying Connected

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Learn and Review

HTHU Goals

IdentifyOur 3-month

Plan

Begin ourSession 12

Goal

02 0301

LEARN

ACT


Our goal this session is to drink 5 (8 oz) cups of water per day at

least 4 days this week or eat 5 servings of fruit and/or vegetables

per day at least 4 days this week.





Logsession

attendance


session’s goal


questions


Challenge



Challenge


Session 12 Staying Connected

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Present the campaign. The Team Captain is encouraged to upload the campaignonto the HTHU website at campaigns@odysseyscience. com.

At the end of each session we were given a healthy goal to work on. Let’s take a look back at our goals.

It is now time to present our campaign.

Activity 01 Present Campaign / 5 Min

Ask the questions to Team Members and discuss responses.

Session 1: Are we being

physically active for 30 minute

or more?

Session 2: Are we eat a 100-200 calorie snack

when hungry?

Session 3: Are we

maintaining a Core Strength

& Flexibility Plan?

Session 5: Are we

maintaining a strength

training plan?

Session 6: Are we eating

before and after workout snacks?

Session 7: Are we

maintaining an Aerobic

Exercise Plan?

Session 8: Are we engaging

in one or more fun activity per day?

Session 9: Are we planning and preparing

dinners using The Plate Method?

Session 10: What are ways we can continue to

motivate each other?

Session 4: Are we sleeping 7 to

8 hours per day?



Our Session 11 goal was to drink 5 cups of water or eat 5 servingsof fruit and/or vegetables per day at least 4 days last week.

What tips do we have for eating whole grains?

During this session we will present our campaigns and look back at the positive changes we have made and look ahead with a plan to continue our successes.

THIS SESSION’S OBJECTIVES ARE TO:> Learn and review HTHU 2.0 Goals

> Identify our 3-month plan




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Our goal this session is to choose a previous goal that

you would like to continue working on this week.


This week the Fruit and Vegetable Challenge begins, and we can continue

to log into the other challenges and monitor our progress.

Remember, to earn our individual and team points everyone needs to

go online to complete the following activities before our next session:

Congratulations on completing HTHU 2.0!

We have learned skills to help us support a healthy lifestyle.


Logsession

attendance


session’s goal


questions


Challenge



Challenge


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Activity 03 Ways to Stay Connected / 9 Min

It may be difficult to maintain our healthy habits without the support

we have from our HTHU team sessions and weekly goals. Below are

ideas we can use to continue our healthy habits.

Continue the Pedometer, Strength Training, and Fruit and Vegetable (starts this week) Challenges: We can continue to log our actions on the

HTHU website after we finish the program to help us stay active.

Maintain Team support: Meet with our team outside of work. We can make time for extra-curricular activities with our team to stay connected.

Promote a healthy work environment: We can commit to making the workplace healthier by being healthy ourselves.

Ask a Team Member to read the following points.

Ask Team Members to reflect on the HTHU program, the positivechanges they have seen and how they will continue to be healthy.

THANK YOUFOR PARTICIPATING

IN HEALTHY TEAMHEALTHY U.

You can continue to track your healthy

habits by logging into the HTHU website!

HAVE ANY QUESTIONS?

Please email us at [email protected]

or give us a call at 1-855-483-2667

PHYSICALLY ACTIVE DRINK 5 CUPS A DAYTRACK YOUR STEPS HEALTHY BREAKFAST

5 SERVINGS A DAYSTRENGTH TRAINING BREATHING EXERCISE REDUCE PORTION SIZE

S.M.A.R.T. GOAL

ACTION PLAN HEALTHY CAMPAIGN EAT 3 SERVINGS

healthy team healthy u workbook/tlm

Health & Medicine