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May
June
In the interest of everyone's health, the wellness events scheduled for the Spring quarter have been cancelled. If events are reschedule, you will be advised. KEPRO webinars are offered as a means to earn the event credit.
Spring Shape-Up: Earn a $25 Deductible Credit on your 2021 Medical Coverage.
Complete a Wellness Awareness Screening during 2020 (automatic credit given if completed in 2018 or 2019).
Complete either the This for That or Catch Some Zzzzs Challenge. May 20 is the last day to start a challenge.
Attend one Wellness Event listed below.
April
WELLNESS EVENT OPTIONS
Earn up to $100. See the 2020 Summary Plan Description for details.
Forward certificate of completion to the Commissioners' Office c/o April Hugg by July 6.
KEPRO On-line Seminar
www.EAPHelplink.com
Pick a topic to view from the current month or archived sessions and complete during the quarter. Print the certificate of completion.
For additional tips, tracking instructions, or an electronic tracking form visit the wellness page on the Employee Website, www.co.wood.oh.us./employee.
Name _____________________________ Department ________________________________ Start Date ______________________ 2020 Spring Fitness Challenge: Mark the challenge you are completing. Challenge is six consecutive weeks. End Date ______________________
☐ This for That: Food Swaps for Healthy Eating. Personal Goal: __________________________________________________
☐ Catch Some ZZZs: Track Your Sleep/Improve Sleep Hygiene. Personal Goal: __________________________________________________ Return this activity log to the Commissioners’ Office or [email protected] within 7 days of completion or by July 6, 2020 for those starting on May 20.
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CS269287 November 2016
National Center for Chronic Disease Prevention and Health Promotion Division of Population Health
SLEEPSleep and Health Among Adults in
OHIOSufficient sleep is essential for a healthy lifestyleHow much sleep do adults need?Adults should sleep 7 or more hours each night for optimal health.1 Insufficient sleep (or short sleep) is defined as less than 7 hours of sleep daily. More than a third of U.S. adults report insufficient sleep.2
What are the consequences of not getting enough sleep?Not getting enough sleep is associated with an increased risk for a number of chronic diseases and conditions3:
• Diabetes • Cardiovascular disease • Stroke • Obesity • Depression
Not getting enough sleep also contributes to motor vehicle crashes and machinery-related injuries, causing substantial injury and disability each year.3
What are 5 health behaviors for preventing chronic disease?Five health behaviors have been identified as being key for preventing chronic disease4:
• Not smoking • Regular physical activity • Moderate* or no alcohol consumption • Maintaining a healthy weight • Daily sufficient sleep (7 or more hours)
Why don’t adults get the sleep they need?Causes of insufficient sleep include lifestyle (like inconsistent bedtimes and using technology late at night) and occupational factors (like shift work or long work hours).3 In addition, some medical conditions, medications, and sleep disorders like sleep apnea affect how long and how well you sleep.3
1 Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep 2015;38:843–4.
2 Liu Y, Wheaton AG, Chapman DP, et al. Prevalence of healthy sleep duration among adults — United States, 2014. MMWR Morb Mortal Wkly Rep 2016;65:137-141.
3 Institute of Medicine. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington, DC: The National Academies Press; 2006.
4 Liu Y, Croft JB, Wheaton AG, et al. Clustering of five health-related behaviors for chronic disease prevention among adults, United States, 2013. Prev Chronic Dis 2016;13:160054.
* Up to one drink per day for women and two drinks per day for men – only by adults of legal drinking age. Individuals who do not drink alcohol should not start drinking for any reason. 2015–2020 Dietary Guidelines for Americans.
www.cdc.gov/sleep
Data source: Behavioral Risk Factor Surveillance Survey (BRFSS) for 2014. As part of the phone survey, respondents were asked, “On average, how many hours of sleep do you get in a 24-hour period?” For information about BRFSS methodology, go to http:/www.cdc.gov/BRFSS.
Short sleep among adults in Ohio Page 2 of 4
Use the information on the following pages to prioritize your education and outreach efforts to improve the health of residents in your state.
The prevalence of short sleep (<7 hours per day) varies geographically
Model-based* Estimated Age-adjusted Prevalence of Short Sleep# by County, 2014 — Ohio
In 2014, 37.1% (age-adjusted = 38.1%) of Ohio adults reported usually sleeping <7 hours in a 24-hour period.
The state map (left) presents the estimated age-adjusted county-level prevalence of short sleep among Ohio adults.
For comparison, the national map (below) shows state-by-state adult prevalence of short sleep.
* Method from Zhang X et al. Am J Epidemiol 2014;179 (8):1025-1033. Data sources: Behavioral Risk Factor Surveillance System 2014, Census 2010, American Community Survey 2010-2014.
# Percentage of adult population that reported usually sleeping <7 hours in a 24-hour period. Age-adjusted to the 2000 U.S. standard population.
Age-adjusted Prevalence of Short Sleep* by State, 2014
28.5%–31.9%32.0%–34.9%35.0%–37.9%38.0%–44.1%
DC
* Percentage of adult population that reported usually sleeping <7 hours in a 24-hour period. Age-adjusted to the 2000 U.S. standard population.
Short sleep is more common in the southeastern United States and the Appalachian Mountains and less common in the Great Plains states.
www.cdc.gov/sleep
Short sleep among adults in Ohio Page 3 of 4
The prevalence of short sleep duration may vary by sex, age, and race/ethnicity
Short sleep duration (<7 hours) by sex, age, and race/ethnicity — Ohio, 2014 (N=10,712)All Adults* % 95% CI
38.1 (36.5–39.7)
Sex*
Men 38.5 (36.1–40.9)
Women 37.6 (35.5–39.7)
Age (Years)
18–24 31.9 (26.9–37.3)
25–34 43.5 (39.0–48.0)
35–44 44.0 (40.0–48.1)
45–54 42.0 (38.7–45.3)
55–64 36.8 (34.2–39.5)
≥65 26.0 (24.0–28.1)
Race/Ethnicity*
White 36.5 (34.8–38.3)
Hispanic 38.9 (30.7–47.8)
Black 49.1 (43.8–54.5)
Asian 40.3 (29.2–52.6)
American Indian/Alaska Native 54.7 (41.6–67.3)
Native Hawaiian/Pacific Islander ** —
Other/Multiracial 46.8 (36.9–56.9)* Age-adjusted to the 2000 U.S. standard population. ** Indicates a cell size <50.
Prevalence of health risk factors by sleep durationMany risk factors are more common among adults who sleep <7 hours compared to those who sleep ≥7 hours.
An asterisk (*) by a risk factor on this chart indicates that the prevalence of that risk factor is significantly higher for adults who reported short sleep compared with adults who reported sufficient sleep.
36.5 27.7 26.9 19.928.9 21.7 18.5 22.10
10
20
30
40
Obesity * Physical inactivity * Current smoking * Excessive alcohol†
Perc
enta
ge w
ith ri
sk fa
ctor
(age
-adj
uste
d)
Short Sleep(<7 hours)Sufficient Sleep(≥7 hours)
Body Mass Index≥30 kg/m2
No leisure timephysical activityin past 30 days
Currently smokecigarettes every day
or some days
Underage drinker,binge drinker,
or heavy drinker
Sleep duration and the other health risk factorsamong Ohio adults
Age-adjusted to the 2000 U.S. standard population.†Underage drinker: any alcohol use among those aged 18–20 yr. Binge drinker: ≥4 drinks for women, ≥5 drinks formen during a single occasion. Heavy drinker: ≥8 drinks for women, ≥15 drinks for men per week.
Data source: Behavioral Risk Factor Surveillance Survey (BRFSS) for 2014. As part of the phone survey, respondents were asked, “On average, how many hours of sleep do you get in a 24-hour period?” For information about BRFSS methodology, go to http:/www.cdc.gov/BRFSS.
For more information, visit the Centers for Disease Control and Prevention website at
www.cdc.gov/sleep
Short sleep among adults in Ohio Page 4 of 4
Prevalence of chronic conditions by sleep durationMany chronic conditions are more common among adults who sleep <7 hours compared to those who sleep ≥7 hours.
An asterisk (*) by a chronic condition on this chart indicates that the prevalence of that condition is significantly higher for adults who reported short sleep compared with adults who reported sufficient sleep.
6.4
5.1
3.8
17.6
10.6
10.1
33.6
25.2
3.3
12.6
3.5
3.4
2.6
13.6
5.4
9.7
24.3
18.1
2.0
8.5
0 10 20 30 40
Heart attack*
Coronary heart disease*
Stroke*
Asthma*
COPD*
Cancer
Arthritis*
Depression*
Chronic kidney disease*
Diabetes*
Percentage with condition (age-adjusted)
Short Sleep(<7 hours)
Sufficient Sleep(≥7 hours)
Sleep duration and chronic conditionsamong Ohio adults
Chronic obstructive pulmonary disease
Age-adjusted to the 2000 U.S. standard population.
Data source: Behavioral Risk Factor Surveillance Survey (BRFSS) for 2014. As part of the phone survey, respondents were asked, “On average,
how many hours of sleep do you get in a 24-hour period?” For information about BRFSS methodology, go to http:/www.cdc.gov/BRFSS.
2
Healthy eating doesn’t mean giving up all the foods you love! Smart substitutions can help you maintain an overall healthy eating pattern, even when dining out.
For Recipes
You can make many of your favorite recipes healthier by using lower-fat or no-fat ingredients. These healthy substitutions can help you cut down on saturated or trans fats, while noticing little, if any, difference in taste.
Instead of whole milk (1 cup), use 1 cup fat-free or low-fat milk, plus one tablespoon of liquid vegetable oil.
Instead of heavy cream (1 cup), use 1 cup evaporated skim milk or 1/2 cup low-fat yogurt and 1/2 cup plain low-fat unsalted cottage cheese.
Instead of sour cream, use low-fat unsalted cottage cheese plus low-fat or fat-free yogurt; or just use fat-free sour cream.
Instead of cream cheese, use 4 tablespoons soft margarine (low in saturated fat and 0 grams trans fat) blended with 1 cup dry, unsalted low-fat cottage cheese; add a small amount of fat-free milk if needed.
Instead of butter (1 tablespoon), use 1 tablespoon soft margarine (low in saturated fat and 0 grams trans fat) or 3/4 tablespoon liquid vegetable oil.
Instead of unsweetened baking chocolate (1 ounce), use 3 tablespoons unsweetened cocoa powder or carob powder plus 1 tablespoon vegetable oil or soft margarine; since carob is sweeter than cocoa, reduce the sugar in the recipe by 25%.
For Snacks
You can snack healthier by substituting snacks that are high in saturated fats and/or trans fats with these sensible snacks:
Instead of fried tortilla chips, enjoy baked tortilla chips (reduced sodium version). Instead of regular potato or corn chips, enjoy pretzels or low-fat potato chips
(reduced sodium version). Instead of high-fat cookies and crackers, enjoy fat-free or low-fat cookies,
crackers (such as graham crackers, rice cakes, fig and other fruit bars, ginger snaps and molasses cookies).
Instead of regular baked goods, enjoy baked goods, such as cookies, cakes and pies, and pie crusts made with unsaturated oil or soft margarines, egg whites or egg substitutes, and fat-free milk.
Instead of devil’s food cake, enjoy angel food cake. Instead of ice cream bars, enjoy frozen fruit bars. Instead of pudding made with whole milk, enjoy pudding made with fat-free or
low-fat milk. Instead of ice cream, enjoy sherbet, ice milk or frozen, fat-free or low-fat yogurt. Instead of a doughnut, enjoy a bagel or slice of toast.
3
For High-Fat Items at Restaurant
You can eat sensibly when you eat out by choosing lower-fat foods instead of “the usual."
Instead of cream-based soups, try broth-based soups with lots of vegetables Instead of quiche and salad, try soup and salad. Instead of buffalo chicken wings, try peel-and-eat shrimp. Instead of bread, muffins, or croissants, try melba toast, pita bread, or whole-
grain rolls. Instead of a fried chicken sandwich, try a grilled chicken sandwich. Instead of chicken fried steak, try a veggie burger. Instead of french fries, try baked potato, brown rice, or steamed vegetables. Instead of potatoes and gravy, try potatoes without gravy or a baked potato. Instead of creamy coleslaw, try sautéed vegetables, steamed vegetables or a
tossed salad. Instead of a hot fudge sundae or ice cream, try nonfat yogurt, sherbet or fruit ice.
For Fast-Food Restaurants
You can eat sensibly at fast-food restaurants by choosing lower-fat foods instead of “the usual."
Instead of a danish, try a small bagel. Instead of a jumbo cheeseburger, try a grilled chicken sandwich, a sliced meat
sandwich or a regular hamburger on a bun with lettuce, tomato and onion. Instead of fried chicken, try a grilled chicken and a side salad. Instead of fried chicken pieces, try a grilled chicken sandwich. Instead of french fries, try a baked potato with vegetables and/or low-fat or fat-
free sour cream or margarine on the side.
Rethinkdrink.your
Department of Health and Human ServicesCenters for Disease Control and Prevention
2
When it comes to weight loss, there’s no lack of dietspromising fast results. There are low-carb diets, high-carb diets,low-fat diets, grapefruit diets, cabbage soup diets, and blood typediets, to name a few. But no matter what diet you may try, to loseweight, you must take in fewer calories than your body uses. Mostpeople try to reduce their calorie intake by focusing on food, butanother way to cut calories may be to think about what you drink.
What Do You Drink? It Makes More Difference Than You Think!
Calories in drinks are not hidden (they’re listed right on the NutritionFacts label), but many people don’t realize just how many calories bev-erages can contribute to their daily intake. As you can see in theexample on the next page, calories from drinks can really add up. Butthere is good news: you have plenty of options for reducing the num-ber of calories in what you drink.
3
(USDA National Nutrient Database for Standard Reference)
Occasion Instead of… Calories Try… Calories
Morning coffee shoprun
Medium café latte (16 ounces)made withwhole milk
265 Small café latte(12 ounces)made with fat-free milk
125
Lunchtimecombomeal
20-oz. bottleof nondietcola with yourlunch
227 Bottle of wateror diet soda
0
Afternoonbreak
Sweetenedlemon icedtea from thevendingmachine (16 ounces)
180 Sparkling waterwith naturallemon flavor(not sweetened)
0
Dinnertime A glass ofnondiet gingerale with yourmeal (12 ounces)
124 Water with aslice of lemonor lime, orseltzer waterwith a splash of100% fruit juice
0 calories forthe waterwith fruitslice, orabout 30calories forseltzer waterwith 2ounces of100% orangejuice.
Total beverage calories
796 125-155
4
Substituting no—or low—calorie drinks for sugar-sweetened bever-ages cuts about 650 calories in the example on the previous page.
Of course, not everyone drinks the amount of sugar-sweetenedbeverages shown. Check the list below to estimate how many calo-ries you typically take in from beverages.
Type of Beverage Calories in 12 oz
Calories in 20 oz
Fruit punch 192 320
100% apple juice 180 300
100% orange juice 168 280
Lemonade 168 280
Regular lemon/lime soda 148 247
Regular cola 136 227
Sweetened lemon iced tea (bottled, not homemade) 135 225
Tonic water 124 207
Regular ginger ale 124 207
Sports drink 99 165
Fitness water 18 36
Unsweetened iced tea 2 3
Diet soda (with aspartame) 0* 0*
Carbonated water (unsweetened) 0 0
Water 0 0
*Some diet soft drinks can contain a small number of calories that are not listed on the NutritionFacts label. ( USDA National Nutrient Database for Standard Reference)
Milk contains vitamins and other nutrients that contribute to goodhealth, but it also contains calories. Choosing low-fat or fat-freemilk is a good way to reduce your calorie intake and still get thenutrients that milk contains.
Safe Weight LossExperts have defined
healthy weight loss as aloss of 1-2 pounds perweek. Most people needto cut roughly 500 calo-ries a day to lose onepound per week.You cando this by reducing the
number of calories youtake in through both
food or drink.
Type of milk Calories per cup (8 ounces)
Chocolate milk (whole) 208
Chocolate milk (2% reduced-fat) 190
Chocolate milk (1% low-fat) 158
Whole milk (unflavored) 150
2% reduced-fat milk (unflavored) 120
1% low-fat milk (unflavored) 105
Fat-free milk (unflavored) 90
(USDA National Nutrient Database for Standard Reference)
6
Learn To Read Nutrition Facts CarefullyBe aware that the Nutrition Facts label on beverage containers maygive the calories for only part of the contents.The example belowshows the label on a 20-oz. bottle. As you cansee, it lists the numberof calories in an 8-oz.serving (100) eventhough the bottle con-tains 20 oz. or 2.5 servings.To figure out how many calories are inthe whole bottle, you need to multiply the number of calories inone serving by the number of servings in the bottle (100 x 2.5).Youcan see that the contents of the entire bottle actually contain 250calories even though what the label calls a “serving” only contains100.This shows that you need to look closely at the serving sizewhen comparing the calorie content of different beverages.
High-Calorie Culprits in Unexpected PlacesCoffee drinks and blended fruit smoothies sound innocent enough,but the calories in some of your favorite coffee-shop or smoothie-stand items may surprise you. Check the website or in-store nutri-tion information of your favorite coffee or smoothie shop to findout how many calories are in different menu items. And when asmoothie or coffee craving kicks in, here are some tips to help min-imize the caloric damage:
At the coffee shop:
•
•
•
Request that your drink be made with fat-free (skim) milk insteadof whole milk.
Order the smallest size available.
Forgo the extra flavoring—the flavor syrups used in coffee shops,like vanilla or hazelnut, are sugar-sweetened and will add caloriesto your drink.
NUTRITION FACTS LABELServing Size 8 fl. oz.Servings Per Container 2.5Amount per servingCalories 100
7
•
• Get back to basics. Order a plain cup ofcoffee with fat-free milk and artificialsweetener, or drink it black.
Skip the Whip.The whipped cream on top of coffee drinks adds caloriesand fat.
At the smoothie stand:
•
•
•
Order a child’s size if available.
Ask to see the nutrition information for eachtype of smoothie and pick the smoothie withthe fewest calories.
Hold the sugar. Many smoothies contain addedsugar in addition to the sugar naturally in fruit,juice, or yogurt. Ask that your smoothie beprepared without added sugar: the fruit is natu-rally sweet.
Sugar by Any Other Name:How To Tell Whether YourDrink Is Sweetened
Sweeteners that add calo-ries to a beverage go bymany different names andare not always obviousto anyone looking at theingredients list. Somecommon caloric sweet-eners are listed below.If these appear in theingredients list ofyour favorite bever-age, you are drinkinga sugar-sweetenedbeverage.
•
•
• Fruit juice concentrates
•
•
•
•
• Sucrose
• Dextrose
High-fructosecorn syrup
Fructose
Honey
Sugar
Syrup
Corn syrup
•
•
•
•
•
•
•
•
Department of Health and Human Services
Centers for Disease Control and PreventionNational Center for
Chronic Disease Prevention and Health PromotionDivision of Nutrition and Physical Activity
Better Beverage Choices Made Easy
Now that you know how much difference a drink canmake, here are some ways to make smart beveragechoices:
Choose water, diet, or low-calorie beverages insteadof sugar-sweetened beverages.
For a quick, easy, and inexpensive thirst-quencher,carry a water bottle and refill it throughout the day.
Don’t “stock the fridge” with sugar-sweetened bever-ages. Instead, keep a jug or bottles of cold water inthe fridge.
Serve water with meals.
Make water more exciting by adding slices of lemon,lime, cucumber, or watermelon, or drink sparklingwater.
Add a splash of 100% juice to plain sparkling waterfor a refreshing, low-calorie drink.
When you do opt for a sugar-sweetened beverage, gofor the small size. Some companies are now selling 8-oz. cans and bottles of soda, which contain about 100calories.
Be a role model for your friends and family by choos-ing healthy, low-calorie beverages.
