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Well News
Qualifying year 2015 is starting! -
All spouses and new hires will need to complete Wellness qualifiers in 2015.
Contact the Health Advocates to initiate that process. 252-5588
Visit our Well-
ness Share-
Point site on
the BCC Portal
for contact in-
formation,
class sched-
ules, and help-
ful links and
tips to get you
into the Pre-
mium Plan:
well-
nessweb.collier
gov.net
COLLIER COUNTY BCC
Deadlines for Qualifying Year 2015:
2/28/15—All blood draws and Health Risk Assessments (HRA)
5/31/2015—All initial Advocate and Wellness Educator appointments
9/30/2015—All other qualifiers
Weight Loss Story
Special Points of Interest
If you would like to contribute
to our monthly Wellness
Newsletter please contact
Leslie Deason at ext. 8915 or
NATIONAL NUTRITION MONTH
March Fitness Calendar Is Now Available
Did you know March is National Nutrition Month. The Acad-
emy of Nutrition and Dietetics sponsors a theme each
March. This month’s theme is “Bite into a Healthy Lifestyle”
which is focused on consuming fewer calories by making
smart choices and increasing daily exercise to reduce
chronic diseases. To celebrate we are offering two classes
THIS MONTH ONLY:
Power Up with Breakfast
Five Rotisserie Chicken Meals
Visit Go sign me up to register!
Quinoa Stuffed
Peppers
Recipe
This year’s Health Benefits
Expo had a huge turn out!
Employees are afforded the
opportunity to complete all
health screens for the year!
Relieve Stress
2015 Health Benefits
Expo
Losing weight is a challenge
for most of us. Read Jolen’s
story for some authentic
motivation!
Stress is unavoidable no matter how hard
we try. Learn some healthy alternative
methods to relieving stress !
A healthy take on a classic recipe. Substi-
tute quinoa, and black beans for a meatless
option.
Heart Healthy Fats
Learn about the difference between monoun-
saturated, polyunsaturated fats and how to in-
corporate them into a healthy diet!
Paddle Fit Yoga
1.) Off the Cuff - Blood Pressure Program - $50HB
Blood Pressure < 130/90
2.) Sugar Busters - A1C Management Program - $50HB
A1C < 5.7%
Type 1 or Type 2 Diabetes A1C < 7%
3.) Re-shape Your Frame—Body Composition Program - $50HB
Maintain a BMI < 25 BMI 25-29.9 then lose 5% BMI is > 30, then lose 10%
Waist Circumference Women < 35 inches Men < 40 inches
Percent Body Fat Women < 31% Men<24%
For most of us, our lives are jam
-packed full of responsibilities
and obligations that result in
time constraints that can contrib-
ute to stress and anxiety.
Weather you are working multi-
ple jobs, have family or social
responsibilities, all of this can
add up and lead to unhealthy
levels of stress. It is important to
identify stressors so that we can better manage them in our
life. Once we identify what causes us stress, then we can
evaluate what we do to cope with that stress. Some coping
techniques that unhealthy include: overeating, drinking too
much, procrastinating, or zoning out for hours watching
TV. There are however, some healthier ways to deal with
stress. First it is important to avoid unnecessary stress.
Learning how to say no, is important because it helps to
prevent an over-packed schedule. If you’ve already tried
working things out with a difficult person, avoid that per-
son or limit the time spent with them to reduce unneces-
sary stress. By creating a peaceful environment to wind
down at the end of a busy day you create an environment
that improves stress levels. Other ways to relieve stress
include, expressing your feelings instead of bottling them
up, managing your time better, and focusing on the posi-
tive. Try to set aside time to relax and connect with others.
Making healthier lifestyle choices such as exercise is a
great way to alleviate stress. Reducing caffeine, sugar,
and alcohol can play a huge role in developing healthier
habits and improving sleep which can all impact stress.
Relieving Stress in Your life
Fat is an important nutrient for our bodies. Our body needs
fat to produce hormones, keep organs insulated and absorb
fat-soluble vitamins. Healthy fats can be apart of a healthy
diet. The types of fats to include in your diet should come
from monounsaturated fats such as olive oil, canola oil,
peanut oil, safflower and sesame oil. Other sources include
avocados, peanut or other nut butters, nuts and seeds. The
other type of fat to include is polyunsaturated fats. Food
sources that provide these fats include: soybean oil, corn
oil, sunflower oil as well as fatty fish like salmon, mack-
erel, herring and trout. Other sources include: walnuts, sun-
flower seeds, tofu, soybeans (edamame). The types of fats
that are harmful to our bodies are called saturated fats,
foods that contain saturated fats are fatty beef, lamb, pork,
poultry with skin, beef fat (tallow), lard and cream, butter,
cheese and other dairy products made from whole or re-
duced fat (2%) milk. The American Heart Association rec-
ommends about 13 g of saturated fat or less per day. Trans
fats are also considered detrimental to your health, which
are produced when food manufacturers add hydrogen bonds
(hydrogenation) to other wise healthy fats. This is done to
add texture, taste, and shelf life to foods (good for food
companies bad for our health). Trans fats can increase
LDL cholesterol levels and is associated with a high risk
for heart disease, stroke, and type 2 diabetes. Avoiding
foods like doughnuts, baked
goods, cakes, pie, biscuits, fro-
zen pizza, cookies, crackers,
margarine. Make sure to read
the food label and look for par-
tially hydrogenated oils.
Results-Based Healthy Bucks 2015!
What’s New
Heart Healthy Fats
1. Preheat the oven to 375 F Line a baking
sheet with tin foil
2. Heat the olive oil in a saucepan over me-
dium heat. Add onion, carrot, and sauté
until the vegetables are soft, about 8 min.
Add the garlic and sauté for 2 min stirring
frequently. Add the quinoa, 1 1/2 c water
and salt. Bring to a boil, reduce heat to low,
cover and simmer for 20-25 min or until all
the liquid is absorbed. Cut the peppers in
half lengthwise, trim the stems, and scoop
out all seeds and membranes. Arrange the
peppers cut side up on the baking sheet,
and mist the peppers with oil spray. Bake
for 15 min and remove from oven.
3. Add the black beans, tomato sauce, chili
powder, cumin, paprika, and oregano to
the quinoa, mix thoroughly. Stir in the ci-
lantro. Divide the quinoa mixture evenly
between the six pepper halves. Bake the
stuffed peppers for 25 min. Top the pep-
pers with cheese during the last 5 min.
The annual Health Benefits Expo pro-
vided a unique opportunity for em-
ployees to come in and get all of their
health screens done at once. We were
lucky to provide a bus for mammo-
grams, we also had vendors that spe-
cialized in vision screening, blood
pressure screening, and blood sugar
screening. It can be hard for some of
our employees to see a specialist or a
doctor with such busy schedules. The
health benefits expo is an opportunity
for our employees to access these
health care professionals all at once.
Employees were able to visit with the
various vendors that work in our net-
work to provide the highest level of
healthcare. We also provided break-
fast, healthy snacks, and lunch to
those that attended. Each year around
the end of January we will offer this
health expo. If you missed it this year
make sure to mark your calendar now
for next years!
Heath and Nutrition Tips
Collier County BCC
Recipes and Nutrition Info
Quinoa and Black Bean Stuffed Peppers
1 tbsp olive oil
1 medium onion diced
2 medium carrots diced
2 cloves garlic minced
3/4 c dry quinoa
3/4 tsp kosher salt
3 large bell peppers
1 15 ounce can black beans (rinse
and drained)
1 8 oz can no salt added tomato
sauce
1 tsp chili powder
3/4 tsp ground cumin
1/2 tsp paprika
1/2 tsp dried oregano
2 tbsp fresh chopped cilantro
3/4 c reduced fat cheese
Calories: 260 Protein: 12 g
Fat 8 g
Carbohydrate: 36 g Fiber 9 g
2015 Health Benefit Expo
For this recipe visit: Joybauer.com
Testimonials and Updates
Weight loss Success Story
Jolen Mayberry
Jolen has worked for the country for about 12 years in the
Parks and Recreating Department. She experienced a lot of
stress from her job and developed unhealthy habits over the
course of five years that led to weight gain. She was able to
switch jobs which helped a lot with reducing stress. During this
time she was attending the Wellness Programs to earn healthy
bucks. She initially was only interested in the healthy bucks,
but as she began attending
more classes she realized that
she could implement some of
these lifestyle changes into
her life. With a little help
from a book, Eat to Live, by
Joel Furhman, and the help
from the Wellness program
she was equipped with the
tools she needed to start to
eat healthier and exercise. Eat
to Live encourages a plant
based diet and encourages a
healthy lifestyle one that you
can maintain later on in life.
She began her exercise regi-
men by walking on the tread-
mill 3 times a week for only 30 minutes a day. The other days
she began a strength training program using the machines at the
Parks and County Recreation Fitness Center. She was able to
change her style of eating and now she enjoys an occasional
GO SIGN ME UP
Don’t forget to sign up for qualifying education, wellness one-on-one appointments, and classes to receive
all healthy bucks! If you are unsure how to do so please contact one of us in wellness and we can walk you
through the process. We also have circuit training, zumba, yoga, and pilates available for both qualifying
and healthy bucks!
MedCenter 239 252 4257 For any questions please contact wellness
Health Advocates 239 252 5588/ 5590 239 252 6092 or 239 252 8915
We were very
fortunate to
offer a new
healthy bucks
class in Febru-
ary. Cassie
Puhl, a certified
Yoga and Pad-
dle Yoga in-
structor provided a demonstration on the amazing benefits of
adding paddle boarding and yoga to your exercise routine. Pad-
dle boarding has been around for years and now it is a main-
stream sport. The benefits of going paddle boarding include
improved balance, cardiovascular health, stress relief, and even
weight loss. Adding the dimension of yoga even furthers its
health benefits. Paddle boarding is a safe, low-impact activity
for all ages and fitness levels. When choosing a place to rent
paddle boards make sure they fit you for your height and
weight to a board and paddle that is suitable for you. Cassie
Puhl teaches at Sweetwater Paddle Sports located in Bonita
Springs. If you’re not ready for paddle fit yoga, you can start
by going through a paddle board class to become more familiar
with the paddleboard and gain some experience. Wellness is
teaming up with Sweetwater Paddle and Cassie to offer you
$50 Healthy Bucks to attend a class on a Saturday to be
determined this upcoming Spring! Make sure to keep on the
lookout for this wonderful opportunity!
Paddle Fit Yoga
The month of February was dedicated to walk-
ing club! We were able to get in approx 6000
steps during our lunch hour! It is recommended
to obtain 10,000 steps per day to reduce
weight, cholesterol, and blood pressure. We
now have signs up that designate a 1 mile ra-
dius. If you can get out and walk during your
lunch hour those steps can add up and help you
towards your goals of improving health!
Walking towards better health
Kris VanLengen attended the paddlefit demonstration and he
is already a master at the indo board, which is supposed to
simulate the feeling you get while on the paddle board.