Swain County Employee Worksite Wellness Program 2017/2018

in partnership with Swain Community Hospital Starts July 1st

Welcome to your employee wellness program! This program has been developed to provide motivation and incentives to be the healthiest you can be so you can help take care of our county residents! By participating in this program you

are committing to a healthier lifestyle including, but not limited to, stress reduction, proactive health measures, financial peace and physical activity. Read through the packet and contact your team champion with questions.

Worksite Wellness is a coordinated and comprehensive set of health promotion strategies and activities designed to encourage all components of employee wellness.

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Everyday

Activity Points Page

Physical Activity 1 3

Health at Work 1 3

Fruit Intake 1 3

Vegetable Intake 1 3

Mobility and Stretching 1 4

Water Intake 1 4

Sleep 1 4

Stress Reduction 1 4

Every Quarter

Activity Points Page

Whole Life Challenge 120 5

Quit Line 10 5

Healthy Potluck 10 6

Lunch and Learn 10 7

Film Screening 10 7

Tuesdays to Thrive (sponsored by Hospital) 10 7

Pop-up Challenge 10 7

Senior Life Solution (sponsored by Hospital) 10 7

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Quarter 1 Challenges

Activity Points Page

Quarterly Challenge: 6 Healthy Habits 50 8

July Challenge: Set 12-month Health Goals 25 9

August Challenge: Breakfast 25 10

September Challenge: Water 25 11

Yearly

Activity Points Page

Mandatory Wellness Screening 200 11

Self-Defense six week course 45 11

Lifestyle Change Program 360 12

Heart Health Lecture Series 60 12

Heart Health Event 30 12

Cooking Matters Six Week Cooking Course 90 12

Annual Wellness Exam 50 12

Blood Pressure Program 90 12

Heart Health Program 120 13

Diabetes Classes (sponsored by hospital) 120 13

Cherokee Stress and Healing Workshop 240 13

Grocery Store Tour 22 13

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Quarter 1: July – September 2017 All points for the quarter must be entered by September 30th.

Every Day *these activities are a one time per day point addition

ACTIVITY POINTS

Physical Activity 30 minutes

(3,000 dedicated steps to physical activity = 30 minutes)

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Health at Work Participants can earn a point by creating a healthy environment at work. Use your breaks and/or lunch to meal prep (chop veggies for the week, cook a crock-pot meal, write your menu for the week, go shopping for only healthy items), mediate, or physical activity. You get the picture!

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Fruit intake Vegetable intake Participants can earn a point for 1.5 cups of fruits and a point for 1.5 cups vegetables eaten. Fruit servings are 1 cup of fresh fruit and vegetable servings are 2 cups of leafy greens or 1 cup of raw or cooked vegetables. Fruits and vegetables not only contain numerous vitamins and minerals, they also contain fiber, antioxidants, and phytochemicals which may help reduce the incidence of chronic disease. They are low in calories and nutrient dense. Standard “5 a Day” recommendations are no longer relevant. The CDC now advocates “More Matters.” For more information please visit http://www.fruitsandveggiesmorematters.org/.

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10 Minutes of Mobility or Stretching Increased flexibility can help reduce the risk of injury and also diminish stress. If you like to exercise in the mornings, your work break is an excellent time to stretch those muscles and work out the stiffness that can result when sitting at a desk during the day.

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Water Intake To calculate your body’s daily water needs, divide your bodyweight in pounds by 3. This is the minimum number of ounces you should try to drink every day. “There is no simpler way to improve your health than to increase your water intake. After only a few days, joints become less inflamed, calories are processed more efficiently, digestion improves, and essential life processes carry on as they should – leaving you feeling energetic and vital. Skin tone improves and hair becomes less brittle.” - WLC

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Sleep Between 7 – 9 hours “Sleep influences your health, your mood, your mental abilities and even your body fat level” – WCL

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Stress Reduction

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Every Quarter *these activities are a one time each quarter (July-September) (October – December) (January – March) (April – June) point addition

ACTIVITY POINTS

Whole Life Challenge – this program is eight weeks and is offered three times a year, yes you can take this challenge all three times for a total of 360 points, that is how much we believe in this program! “With just a nudge (and a little bit of effort), you can have the life you want — happy, healthy, active, energetic, and connected. You can wake up every day excited for what’s ahead. The journey from here to there is not necessarily easy (but it is possible for anyone who is willing to commit to the effort). It requires small steps, repeated time after time. And it requires just a few habits. (We think 7.) And we won’t teach you those habits. Not exactly. We’ll show them to you. And you’ll decide, one by one, if they’re right for your life. And after 8 weeks, you’ll choose for yourself — is this how you want to live? Do you want to be rested and well-fed, active and limber, fit and hydrated, less stressed and more connected? We think you do. And so we created the Whole Life Challenge. To help you get there. Because ultimately, we believe in you — and in your power to change your life for the better.” – WLC

120

Call the Quitline – it’s free Quit for Your Health Tobacco use is the number one cause of preventable death in the US and in N.C. If that’s not enough reason to quit, then consider the following:

● If you are a one pack a day smoker, you can save over $1,800 or more per year if you quit.

○ Use an interactive calculator to find out how much smoking is costing you.

● Within two weeks to three months of quitting your heart attack risk drops and your lung function improves.

○ Learn what happens after only 20 minutes, in 12 hours, five years, and more!

It is important to know the difference between wanting to quit and needing to quit. Most people know that they need to quit, and are aware of the health effects of tobacco use.

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● Identify reasons you want to quit. To improve your health, for a loved one, so that you can enjoy playing sports, to take back control of your life...anything that motivates you. This can remind you why you want to quit.

● Get support. Quitting is hard and any support that you can get can make it easier. Whether from a family member, a friend, or by calling QuitlineNC, you can get the support you need to help you quit using tobacco. Success rates are much higher for tobacco users who have support while trying to break their addiction.

● Make a plan. Start by setting a quit date and tell your family, friends and co-workers so that they can support you in your attempt to quit using tobacco products. Think about the challenges you will face and how you can handle these challenges. If you need help making a plan QuitlineNC can help.

● Get rid of the temptation. Remove all tobacco products from your environment.

1-800-QUIT-NOW (1-800-784-8669) Contact Trish if you complete this: (828-488-3198 x 2027, trish.hipgrave@swaincountync.gov)

Healthy Potluck * Let’s celebrate wellness with a Healthy potluck. Participants can discuss topics in which they have grown over the last few months, or just shoot the breeze and enjoy the weather. Please bring a healthy dish in addition to the related recipe (recipes can also be submitted to the Employee Wellness Facebook page). Sign-ups will be available closer to the date, with your champion. A healthy recipe can include: protein, grains, fruits, or vegetables, or any combination thereof. Please see the “Healthy Breakfast” challenge for details concerning “whole grains,” “lean proteins,” fruits, and vegetables. *Your Champion will be setting the date for you team!

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Lunch and Learn Nutrition Talk and Cooking demonstration: * July 11, 12 – 1pm Participants are invited to the first quarter “Lunch and Learn,” which will focus on breakfast. Participants will learn why breakfast is important and healthful. Education will assist participants in completing the August Health Challenge. Flyers will be made and distributed via the Employee Wellness Facebook page and on workplace bulletin boards.

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Film Screening – Fed-UP Admin - July 1 – 31st; DSS – Aug 1 – 31st; HD – Sept 1 – 30th Participants are invited to attend a screening of the film Fed Up and discuss their reactions to the film. *Your Champion will be setting the dates for you team!

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Tuesdays to Thrive – Sponsored by Hospital A community education program offered every other month on the third Tuesday. Programs vary.

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Pop-Up - TBA

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Senior Life Solutions- Sponsored by Hospital Senior Life Solutions is a program dedicated to addressing the emotional and behavioral health of adult over the age of 65. Swain Community Hospital, cost determined upon visit.

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ACTIVITY POINTS

Quarterly Challenge Six Healthy Habits Challenge Complete one habit from each of the six categories by September 30, 2017

Stress – try a new stress reduction method that works for you! Massage, counselor, meditation, paint night out with the girls (or boys), listen to a stress reduction podcast, read or audio book.

Nutrition – as fall begins, post a healthy apple recipes to the Employee Wellness Facebook page. Recipes should include no saturated fat (no shortening or butter) and must be low in sugar (<5 grams per serving). Grains should be whole grains, such as “whole wheat,” oats, etc. If you do not have the ability to post to Facebook, please turn in recipes to your group champion.

Physical Activity – take a group hike with your team members (post on FB) Participants are invited to take a hike with 4 or more county employees. This is a chance to work on team-building, stress reduction, togetherness, and fitness all at once! Post a group shot on the Facebook page and turn in a record of your estimated distance/ steps, date and time, and fellow hikers to your group champion.

Finance – have a meeting with a financial advisor to discuss your retirement, read “Total Money MakeOver”, take the RIQ test (https://www.chrishogan360.com/riq/), attend or watch one episode (youtube) of Financial Peace University

Life – update or make your Will, update or make your Living Will Donate Blood, attend a benefit walk, become certified in CPR, become certified in First Aid

Health – Complete a new health preventative action (our program screenings is not included) – Eye Exam, Proof of Dental Exam/cleaning, Flu shot, update immunization, Age/Gender Specific Screening (Mammogram, Colonoscopy, Prostate, Pap Smear), Sexually Transmitted Infection screenings, Diabetes/ Pre-Diabetes Screening, Malnutrition Screening, Obesity Screening, Lipid Panel Screening, Cancer Screening, Thyroid Function Screening, Pregnancy Screening, Mental Health Screening, Financial Health Screening, acupuncture, Chiropractor, etc.

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JULY July Challenge: Set 12-month Health Goals Complete the Health Goals worksheet by July 31, 2017 SMART goals are specific, measurable, attainable, realistic, and time-sensitive. Rather than saying “I’d like to walk more often.” It is better to say: “I will walk Monday, Wednesday, and Friday on my lunch break, for 25 minutes. Jane and Sarah will join me and are aware of my goals. We will walk down Everett Street and back again. I will do this activity for one month and then reassess. My reward will be Wellness Program points and a night at the movies.” Goal setting ensures that you are intentional about your progress. You know what you are working toward and you commit to activities that will move you in that direction. It is easy to get busy- work through lunch or decide you are too tired. But if you set a SMART goal, it is more likely that you will stick to your plans and follow through. This type of goal-setting is useful in many areas of life, but it is especially important when trying to establish new habits. Please refer to your Health Goals worksheet. Turn one copy into your team champion or Trish Hipgrave (828-488-3198 x 2027), trish.hipgrave@swaincountync.gov) once complete. Keep a copy for your records and place somewhere you are sure to see it throughout the day.

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AUGUST August Challenge: Healthy Breakfast Submit calendar worksheet by August 31, 2017 The goal of this challenge is to eat a healthy breakfast at least 6 days per week for one month. Healthy breakfasts includes at least 3 of the following:

- 1 serving of whole grains - 1 serving of lean protein - 1 serving of vegetables - 1 serving of fruit

Whole grains include grits, oats, quinoa, “whole wheat” bread or toast, cereals that state whole grains first on the list, such as: “whole wheat,” “oats,” “brown rice,” “whole grain corn,”or “barley.” Grains that are refined, rather than “whole,” have been processed to remove the bran and germ. This process takes out the fiber and much of the nutrients. One serving of grains is equivalent to one piece of bread, one cup of cold cereal, or ½ cup of cooked cereal. Lean proteins include one cup of low fat dairy, one egg, 1 tablespoon of peanut butter or other nut butters, a handful of nuts/seeds, ¼ cup of cooked beans, 3 slices of 10anadian bacon, 2 slices of turkey bacon, or a portion of meat the size of the palm. Leaner cuts include ham, chicken or turkey breast, and lean ground beef. Vegetable servings include 2 cups of raw leafy greens or 1 cup of other raw or cooked vegetables. When estimating serving sizes, 1 cup is about the size of a fist. Popular breakfast vegetable foods include omelet additions, potato and other vegetable scrambles, or salsa and toppings for eggs. Examples include: 2 cups raw spinach in an omelet or smoothie, or 1 cup of chopped sweet potato, tomato, pepper, garlic, and onion as a hash. Fruits are often eaten with breakfast. Serving sizes include 1 cup of fresh fruit or ¼ cup of dried fruit. Fruits can be added to cereals, yogurt, or oatmeal, eaten fresh, or blended into smoothies. 1 cup of fruit juice can also be considered a serving of fruit, but will provide far less fiber than fresh or dried fruits. Examples include: 1 cup of strawberries or blueberries on oatmeal or in a smoothie, or 1 small orange/ banana/ apple as a side. Fiber is an important component of the food you eat. It is found in plant foods: whole grains, fruits, vegetables, nuts, and seeds. Fiber not only keeps your digestive tract running properly, but also works in preventing many chronic diseases, such as cancer, type II diabetes, and heart disease. Fiber works best when you are well-hydrated- so drink that water! Complete the calendar worksheet and turn into team champion or Trish Hipgrave (828-488-3198 x 2027, trish.hipgrave@swaincountync.gov)

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SEPTEMBER September Challenge: Water! Submit water worksheet by September 29, 2017 The goal of this challenge is to drink your calculated ounces plus 3oz at least 6 days per week for one month. To calculate your body’s daily water needs, divide your bodyweight in pounds by 3. This is the minimum number of ounces you should try to drink every day. “There is no simpler way to improve your health than to increase your water intake. After only a few days, joints become less inflamed, calories are processed more efficiently, digestion improves, and essential life processes carry on as they should – leaving you feeling energetic and vital. Skin tone improves and hair becomes less brittle.” - WLC

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Yearly Points

Mandatory Wellness Screening: June 12, June 14 June 12 8:15am-11:15am, Health Department June 12 12:00-2:30 pm, Swain County Administration Office June 14 8:15-11:15, am Swain County Social Services Building June 14 12:00-2:30 pm, Swain County Sheriff’s Office Participants can sign up for the new program on these dates and are strongly encouraged to complete the health screening to kick off the program. Screenings are mandatory in order to be eligible for incentives, such as cash prizes, and to be included on a team. Screenings give baseline information for health and can assist participants in tracking their success. In some cases, participants may find that they will need to work with their primary care provider to ensure safety of their exercise plans.

200

6-week Self-Defense Course Complete a minimum of four classes (started June 30th)

45

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Life Style Change Program Register for September Class start TBA The current program will begin in September and is offered through the CDC’s Diabetes Prevention efforts. Participants will learn how to set SMART goals, develop healthy habits, have access to a Registered Dietitian Nutritionist and group counseling processes. Health status will be tracked over one year. Participants must attend 16 classes to earn the first 150 points.

360

Heart Health Lecture Series (February) TBA 60

Heart Health Event (February) TBA 30

Cooking Matters 6-week Cooking Course (Adults with children) Mondays May 22- July 10, 12-1pm (an Adult class without children will be held later in the year) Complete a minimum of four classes This course aims to promote food security and good nutritional status by teaching food purchasing with a small budget, nutrition education, and also quick meal preparation. A course will be offered in the fall for adults without children. Preparing meals at home can save considerable amounts of money. It also tends to be better nutritionally. You can follow MyPlate guidelines, making half your plate fruits and vegetables, and include whole grains and lean meats, rather than accepting the meals offered at restaurants. Parents can use family meals to connect with their children and model healthy eating behaviors such as: good food choices, proper portions, and eating without multitasking.

90

Annual Physical 50

Blood Pressure Program TBA 90

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Heart Health Program TBA 120

Diabetes Classes - Sponsored by Hospital The DSME Group Classes are offered when we have 5 people enrolled. Typically, they are held Mondays from 10:30-12:30 in Swain and Tues/Thurs from 3-5pm in Sylva. Also- Franklin on Tues/Thurs from 3-5pm. Four – Two Hour Classes. Must be diagnosed with Diabetes.

120

Cherokee Stress and Healing Workshop (spring) - TBA 240

Grocery Store Tour TBA 22

Teams DSS – Team Champion Sonia Monteith Admin – Team Champion Cindi Woodard HD – Team Champion Trish Hipgrave

TOTAL - TBA

Individual points Motivated TBA points Enthusiastic TBA points Champion TBA points *If you have ideas of activities - submit to us for approval **If you don’t have Facebook, please submit proof through email to Trish

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