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VOLUNTEER OPPORTUNITIES

Collier County Government Wellness

Covering Wellness, MedCenter, Health Advocate and Benefits News

April 2017

Wellnews This issue:

Volunteer Opportunities

Healthy Buck’s

Programs offered in

April only:

Water aerobics

Protect Yourself Against

Identity Theft

National Walking Day

event

Cheeseburger Salad

Recipe

How Exercise May Cut

the Risk of Cancer

April Exercise Healthy

Bucks Programs

Owning the Imperfection

of Parenting

Invest in Your Health

Stats

May Healthy Buck

Programs

Qualifying Instructions

Visit our Wellness SharePoint site on the BCC Portal

for contact information, class schedules, and helpful links and tips to

get you into the Premium Cost Share

If you would like to contribute to our

monthly Wellness Newsletter, either

by sharing a personal success story,

wellness tips that work for you, or a

healthy recipe your family loves,

please contact

Leslie Deason at ext. 8915 or

LeslieDeason@colliergov.net

http://colliergov.gosignmeup.com/

Donating your time to an event that has meaning and purpose for you could

have a positive impact on your health. If you regularly participate in

volunteer opportunities, you may feel gratified, like you are getting more

back than you give. Volunteering helps individuals feel more self-confident,

gain social connections, and create support networks with like-minded

individuals. This can be important for people to not feel isolated, lonely, or

depressed. There is growing evidence to suggest that these positive effects

extend far beyond your mental health. Some studies suggest that those who

help others are being rewarded with better physical health. One specific risk

factor seems to be lower among those individuals who volunteer, than their

non-volunteering counterparts; Blood pressure. High blood pressure is

associated with heart attack and stroke, and is a risk factor we take into

account when tracking health risk factors. We do not know why volunteering

has such a positive impact on blood pressure at this time. Could it be because

those who take care of others tend to take care of themselves as well.

Including behaviors like healthy food choices, exercising, adequate sleep,

regular physician check ups. Volunteering could increase the time spent

being physically active, when they otherwise wouldn't have been. Through

serving others, it is possible to achieve a sense of meaning and appreciation

that could help to improve stress levels and could be linked directly to better

health outcomes. Volunteer activities such as tutoring can help to enhance

memory and improve cognitive skills.

The Board of County Commissioners has approved for

Wellness to proceed with qualifying as a Blue Zones

Worksite. As a future Blue Zone designated worksite, you

will have the opportunity to extend your journey on the

road for improving the quality of your life with a variety of

optional programs. Attend a Workshop to learn about how

to transform your well-being.

Blue Zones Project Purpose Workshop $50 Healthy Bucks Thursday, May 4th 12-1pm

Wednesday, May 24th at 5:15-6:15pm

Main Campus – Risk Management Training Room

All attendees will receive a complimentary gift to promote one of the

Blue Zones Power of 9 initiatives.

April 8 2017 Great American Cleanup 8:00 am-11:00 am Coordinated by Keep Collier Beautiful, Inc. For more info: www.keepcollierbeautiful.com 239-580-8319

Email: litternot@earthlink.net

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Water Aerobics, Saturday April, 22nd, 2017

11am-12pm NCH HealthCare Briggs Wellness

Center, 399 Tamiami Trail #101, Naples

All results-based Healthy Bucks programs must be registered for

on GoSignMeUp no later than July 30th, 2017

1.) Off the Cuff - Blood Pressure Program - $50HB

Blood Pressure < 130/90

Attend a Wellness Blood Pressure - Weight Clinic by September 30, 2017 to get BP reading

2.) Sugar Busters - A1C Management Program - $50HB

A1C < 5.7% OR for those with Type 1 or Type 2 Diabetes A1C < 7%

Make an appointment at the MedCenter to get A1c value prior to Sept 2017

3.) Re-shape Your Frame - Body Composition Program - $50HB

Maintain a BMI < 25 OR if BMI is 25-29.9 lose 5% of initial weight recorded

if BMI is > 30, then lose 10% of initial weight recorded.

OR

Waist Circumference Women < 35 inches Men < 40 inches OR

Percent Body Fat (reserved for muscular individuals only) Women < 31% Men < 24%

Must Call Wellness to be have a % Body Fat Test

ALL FINAL BMI & Waist measurements will be repeated mid August - September 30, 2017 by attending a Wellness Weight - BP Clinic.

National Walking Day EVENT $50 Healthy Bucks

Wednesday April, 5th 5:30 pm

Naples, Cambier Park Meet @ Band Shell

100 ways to Add 1,000 Steps

Directions:

In a large bowl, combine beef, salt

& pepper, with wet hand, gently form 4 equal patties, set aside. In another bowl, whisk together dressing ingredients set aside Cook hamburger patties on a grill to medium doneness, 4-5 min per side. After flipping the patties, add the onion rings to the grill. Cook onion for the remaining 4-5 min, flipping halfway through. Allow patties to rest for 5-10 min then cut each patty into 16 bite sized pieces Add the lettuce, pickles, onion, avocado and tomato to the bowl. Divide the salad among 4 plates, top each with grilled onions, cheese, 1 chopped patty, drizzle with 1/4 of the dressing

Ingredients

1 pound 93% lean ground beef

1/4 tsp kosher salt

Black pepper

4 c chopped romaine lettuce

4 dill pickle spears, chopped

1/2 small red onion, sliced into rings

4 oz avocado, cubed

1 c cherry tomatoes, halved

1/4 c reduced fat shredded cheddar

cheese

Cheeseburger Salad Skinny Taste

Nutrition info: Yield 4 servings—Serving Size 1 salad

Amt per serving: calories 314, total fat 19g, saturated fat 5.5g,

cholesterol 79 mg, Sodium 681 mg, Carbohydrates: 10g, Fiber 4g, Sugar 4 g, Protein 28g

MONEY MINDFULNESS:

Protect Yourself Against Identity Theft

Wednesday, April 12, 5:15-6:15, Risk Training Room

THIS

MONTH

ONLY

Dressing:

1/4 c light mayo

1 tsp mustard

1 tsp dill pickle juice

4 tsp ketchup

1/4 tsp onion powder

1/4 tsp garlic powder

1/4 tsp paprika

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who exercised even more

were found to have an even

lower risk. The study from

the National Cancer

Institute, published in

JAMA Internal Medicine

combined data from several

US and European studies on

adults. The findings relied

on self-reported physical

activity and can’t prove

cause and affect. It is not

certain how the physical

activity can protect against

cancer, but benefits can be

seen among changes in

hormone levels,

inflammation levels,

digestion and overall

energy balance. Keep in

mind that those who

exercise regularly are more

likely to have a healthy

body weight, eat larger

amounts of fruits and

vegetables, drink more

water, have lower

post-prandial glucose levels

and overall lower blood

pressure, all of which can

help to reduce risk factors

associated with higher

incidence of cancer.

So how much exercise do

we need? That is a loaded

question and will be

different for each person.

For general guidelines for

weight maintenance about

150 minutes of moderate

exercise within a week. For

weight loss 75-150 minutes

of moderate to vigorous

exercise within a week.

Keep in mind that if you are

already physically active it

may take a higher intensity

and duration to challenge

your muscles to increase

lean body mass. For those

individuals who are not

exercising regularly in the

beginning your body will

react to moderate exercise.

Over time, your body will

adapt to the exercise you

are doing and you will need

to increase the time, inten-

sity, or load. For mainte-

nance of lean tissue and

bone density it is recom-

mended to do strength train-

ing at least 3 times per

week. That can be achieved

with resistance bands, wrist

and or ankle weights, light

weights or body weight

exercises. Again to achieve

your personal goals please

contact a wellness team

member to help set up an

exercise regimen that is

personalized to your

specific needs. And the

most important factor of all

is consistency. There is no

short-term exercise plan or

diet plan that will help you

achieve your goals. It is the

long-term effort day in and

day out that will have the

most impact on your health.

The long-term health

benefits of getting

regular exercise are

commonly known. We

know that exercise will

help us achieve weight

loss goals and build

muscle. Some other

healthy side affects of

regular exercise include

lower blood sugar

values, lowering affect

on triglycerides, and

improved blood

pressure. All of these

health benefits of regular

exercise are well

documented in literature.

A new study of 1.44

million adults is now

reporting that physical

activity is associated

with lowering effects of

13 types of cancer,

including the top 3 of the

most common; breast,

colon and lung cancer.

Meeting the guidelines

of 150 minutes of

exercise per week for

moderate exercise, such

as walking or 75 min a

week of vigorous

activity, was associated

with lower risk. People

Exercise May Cut Your Risk of 13 Types of Cancer

Exercise Programs

offered in the Month of April:

No Equipment Workout

(Chair exercise program)

offered on April 4, 2017

from 12-1pm in Risk Man-

agement Training Room

At Home Workout

(with wrist and ankle

weights) on April 5, 2017

from 515-615pm in Risk

Management Training Room

Strength Training with

S t r e t c h B a n d s

(Resistance exercise with

resistance bands) on April,

11th, 2017 at Growth

Management at Horseshoe

Drive from 12-1 pm.

offered THIS MONTH ONLY

Saturday

April, 22nd, 2017

11am-12pm

@ NCH Briggs Wellness

Outdoor Pool

Water Aerobics

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April is Child Abuse Awareness and

Prevention Month and it is also Autism

Awareness month, while reflecting on

the importance of our children and

their development, I think it’s

important to discuss the imperfection

of parenting. For those of us that are

parents, want to be parents, aunties,

uncles, grand parents or are parent

figures to a child in your life; it’s

important for you to know that your

role is one of the most important jobs

you will ever have in this lifetime. I

use the word “job” in reference to par-

enting because it is not just a calling of

dedication, it requires work, skill,

development, conflict resolution,

partnerships and in most cases a team

or village to meet our goals of raising

well-adjusted human beings. When

many people begin their road of

parenting we are filled with

expectations, judgments and opinions

that often start with “when I am a

parent I’m never going to…” or “I will

always…” and the reality is that all

those ideas quickly become

misconceptions when you are in

the trenches of parenting.

Raising children is not easy, we

all have sleepless nights, we all

have reactions we wished were

different, we all want more time

with our kids, we all need/want

more patience, we all want the best for

our children and we have all been frus-

trated with our role as a

parent at one time or another. This my

friends is the imperfection of parent-

ing. We all watch the movies and read

the books expecting pregnancy and

parenting to be this beautiful journey

filled with peace and sunshine, when in

reality sometimes you are thankful that

you showered that day and your more

thankful that your co-worker assisted

you with wiping the vomit off your

sleeve and pulled a rogue gummy bear

out of your hair…yes folks, at this

moment you have arrived at the

imperfection of parenting. In this

journey of owning the imperfection of

parenting at times I think we lose sight

of the beauty of the process. Sitting on

the floor rocking your sick baby to

sleep, even once you have lost feeling

in your arms or waiting up for a tardy

teenager to arrive home in their first

car…that is the beautiful stuff. Re-

member that the good, bad and ugly

are the real aspect of parenting and not

the glossy lifestyle pictures we see in

magazines. All the chaos, car pools and

the seventieth viewing of Frozen are

worth it. Remember that when you are

dreading going to the early Saturday

morning soccer games, hounding them

about their homework, sitting in

doctors’ offices, being their chauffer,

chef and nurse…that this my friends is

the good stuff, this is what memories

and parenting is made of…because one

day, time will pass and they will no

longer need you for any of these

things. We sacrifice all this time,

effort, sanity and money for the sake of

love and the imperfection of parenting.

No one should expect a perfect parent,

as a matter of fact it is our imperfection

that makes us human, it gives us

empathy for others and it allows us to

be the kind of parent that our children

feel connected to throughout their life.

Elizabeth Stone one said “Making the

decision to have a child - it is

momentous. It is to decide forever to

have your heart go walking around

outside your body.” Being a parent is

about embracing this journey and all

that it holds, all the mess, stress and

imperfection is worth it for those brief

moments when our soul connects with

our child by the way they look at us,

when they say thank you, when they

kiss us goodnight or the tender

moments when we hear “I love You”,

it makes it worth it. Parenting is hard,

but owning the imperfection and

embracing this journey allows you to

detach from unreasonable expectations

and stay in the moment of your

purpose, which is to love

unconditionally, create a life of

safety and support and to teach

our children to be productive

members of our society. Hang in

their parents, enjoy the best ride

of your life!

EMOTIONAL WELLNESS Owning the Imperfection of Parenting

Jaime Crossan-DeBres LCSW

Jaimec@chealthpartners.com

(239) 659-7733

Lisa Fasanella, LMHC

Lfasanella@chealthpartners.com

(239) 252-5589

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The Invest in Your Health Program

Collier County Government’s Invest in Your Health program started in year 2009. Since that

time, employees have had the opportunity to participate in the program every two years. In

2016, members again participated in the biometric testing for lab work and measurements. The

below documentation tells our journey of improvement as a population:

Percent of Each Test in Range

2009 2016

Glucose 63.1% 68.4%

eGFR (kidney function) 92.1% 96.8%

Triglycerides 70.0% 75.7%

LDL 74.8% 79.8%

Hemoglobin A1C 57.6% 59.8%

Cotinine 82.0% 89.6%

Systolic Blood Pressure 35.7% 48.5%

Diastolic Blood Pressure 49.4% 69.1%

Waist Circumference 53.1% 59.6%

188 members were identified with Type 1 or Type 2 Diabetes diagnosis with 93 (51%) utilizing

the MedCenter for FREE diabetes medical care and blood testing supplies. Of the 188

population, 72% maintained or improved their A1c within the nationally recognized good range

for diabetes management. The below information documents their journey for the 2016

Qualifying year:

45% were successful in maintaining their A1c within the good range of less than or equal to 7%

27% were able to lower their A1c to the less than or equal to 7% range

28% remained above the A1c range of 7%

Page 5 Wellnews

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Qualifying Spouses who need a Physical?

Please contact one of our MEDCENTERS

239-252-4257

239-249-7800

No fee for these required services

$50 Healthy Bucks

Paddle Boarding Coming Up

Sat. May, 20th, 2017 9:30am arrival

4595 Bonita Beach Road, Bonita Springs

Discounted Fee of: $29.68

If you or your spouse have completed your labs for the 2017 qualifying year,

Please click here to schedule your HEALTH ADVOCATE APPOINTMENT

STEP 2 OF THE QUALIFYING PROCESS:

On site MedCenter Located on the main campus in Building D

Risk Management Hours of operation: M-F 7:30 am—4:30pm closed for lunch 12-1 pm.

If you call during lunch please leave a voicemail and all messages will be returned after 1 pm.

North MedCenter: Located at 1735 SW Health Parkway, Suite 201, Naples, FL

34109. Please identify yourself as a collier county government insured member or spouse Hours of operation M-F 8am-4:30 pm

$50 Healthy Bucks No Equipment

Workout Class Chair exercise class for individuals who have

physical limitations

April 4, 2017, 12-12:45 pm

Main Campus, Risk Training Room

7 Spring Clean the Cupboards

APRIL: Awesome Arms in 30 days! Day 1 5 biceps rotation

5 shoulder press Day 11 25 biceps rotation

25 shoulder press Day 21 35 triceps kickbacks

35 pushups

Day 2 5 triceps kickbacks

5 pushups Day 12 Rest Day 22 40 biceps rotation

40 shoulder press

Day 3 10 biceps rotation

10 shoulder press Day 13 25 triceps kickbacks

5 pushups Day 23 40 triceps kickbacks

40 pushups

Day 4 Rest Day 14 25 biceps rotation

5 shoulder press Day 24 Rest

Day 5 10 triceps kickbacks

10 pushups Day 15 30 triceps kickbacks

30 pushups Day 25 45 biceps rotation

45 shoulder press

Day 6 15 biceps rotation

15 shoulder press Day 16 Rest Day 26 45 triceps kickbacks

45 pushups

Day 7 15 triceps kickbacks

15 pushups Day 17 30 biceps rotation

30 shoulder press Day 27 50 biceps rotation

50 shoulder press

Day 8 Rest Day 18 30 triceps kickbacks

30 pushups Day 28 Rest

Day 9 20 biceps rotation

20 shoulder press Day 19 35 biceps rotation

35 shoulder press Day 29 50 triceps kickbacks

50 pushups

Day 10 20 triceps kickbacks

20 pushups Day 20 Rest Day 30 55 biceps rotation

55 shoulder press

How many of us have unhealthy salty, sweet, yummy, tantalizing snacks hidden away in our pantries? When trying

to improve healthy food choices it can be especially difficult when our favorite foods or “trigger foods” are lurking around

every corner (including the kitchen). If we are being tempted at work, (office donuts), out running errands, (think hair salon,

doctors office candy dish), driving home, (fast food stops), and then at home, (hidden cookies or ice cream), it is going to be

particularly challenging to stick to a healthy meal plan. Before attempting to change eating habits it is best practice to evalu-

ate which of these areas is most difficult for you. If the home tends to be the hardest (think late night unwinding time), then

this would be the first area to improve. Some things to consider would be cleaning out the cupboards, freezer, refrigerator,

and pantry of all foods that are not going to help you achieve your weight loss, or health goals. Starting off on a clean slate

can make it much easier for you to stick to healthier eating. Another idea would be to have healthy snacks and foods at your

finger tips (think veggie trays, fruit bowls, already cut up veggies and fruits, pre portioned out). Having healthy food options

around you at home, can help you stay on track as well as keep you motivated to eating healthier and exercising. If you set

out to make some changes to your diet and to exercise more frequently I would imagine it would be extremely difficult to

achieve those goals if you had constant barriers to success, particularly at home. Say for instance if a spouse, or older adult

child continued to bring unhealthy food items into the house hold. If the foods you are trying to avoid are sitting there for

you, it will be highly challenging to avoid them day in and day out. However, on the flip side if you have an abundance of

food choices that are healthy, it would be easier to stay on track. So take some time, and evaluate which environment seems

to be most challenging, work, home, other, and then strategize to find ways to overcome these obstacles.

Contact Wellness for more ideas: 239-252-6092 239-252-8915 239-252-8718

1. Bicep Rotation

To begin this position start by lying

down on one side. Bend at the elbow

and pull the weight towards the body

and then extend out while keeping the

elbow pinched in at the rib cage. You

can also do this move by standing, one

arm at a time or both arms

simultaneously.

2. Shoulder Press

Start by standing up with arms bent at

shoulder level (with or without weights)

Slowly push the arms straight over

head. Slowly bend them back down

stopping right at shoulder height. You

may do this exercise while sitting if that

is deemed more comfortable.

3. Push Ups 4. Triceps Kick Backs

To

begin this move start on hands and toes (or

knees). Slowly push the body up right mak-

ing sure to tuck the hips under, while keep-

ing the back straight and the core pulled in

To start this move

lower the chest down

bending at the hips.

Start with arms bent

pulled closely into the

body. Pull elbows

back (pinching in the

shoulder blades)

slowly kick arms

straight back while keeping elbows lifted up the

entire time. Bring arms back to the beginning

position and repeat. Can do this one arm at a