1

Covering Wellness, MedCenter, Health Advocate and Benefits News August

Wellnews This issue:

Sugar Busters

Repeat Labs

Reshape/ Off the

Cuff Schedule

Taco Stuffed

Zucchini Boats

Exercise & Protein

At Home Workout

Zack’s Court -

House Café

Stay Focused on

Your Goal

Oct Flu Vaccines

Final Lab Draw

Dates

Final Dates for

Commit to Quit

Emotional

Wellness Updates

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/

August Reshape Your Frame & Off the Cuff Blood

Pressure Clinics Locations & Times

MUST REGISTER ON GO SIGN ME UP

7 So. Water

Reclamation Facility

5600 Warren St.

Environmental Bldg

Clinic: 11:15 a-12:00p

8 Growth Management-Plan/ Reg

2800 N Horseshoe Dr Clinic

10:30 am-11:30 am (Rm 609)

11:30-1:00 pm (Rm 607)

Golden Gate Library

2432 Lucerne Road– Conf Rm

Clinic: 5:15 pm-5:55 pm

9 Main Campus Risk

Training Room

Clinic 7:15am-8:30 am

11:15 am –1:30 pm

10 N Collier Government

Center 2335 Orange

Blossom Dr. Town

Hall Meeting Room

Clinic:11:00am-11:45am

1:00 pm-1:45pm

14 Main Campus Risk

Training Room

Clinic: 11:30 am– 1:15

pm

15 Univ. of Fl Extension Office

14700 Immokalee Road

Multi-purpose room

Clinic 3:00pm –3:30 pm

Immokalee Road & Bridge

425 Sgt. Joe Jones Road

Clinic 4:30pm-5:15 pm

16 Main Campus Risk

Training Room

Clinic: 7:30 am0 8:30am

Pelican Bay Services

6200 Watergate Way

Clinic: 12:00-1:00pm

17 GMD Transportation

2885 South Horseshoe Dr

South Conference Room

Clinic: 9”00 am-10:00 am

No. Water Reclamation

Facility 105000 Goodlette

Road

Clinic: 11:15am-11:45am

21 Main Campus Risk

Training Room

Clinic: 11:00am– 11:45

am

22 No Collier Regional Park

15000 Livingston Rd– Admin

Bldg Clinic: 7:15 am– 8:30 am

Supervisor of Elections

3750 Enterprise Ave

Training Rm 1

Clinic 11:30 am-11:50 am

23 Greentree Tax Collector

Office 2348 Immokalee Road

Clinic 8:15am-9:30 am

N Collier Government Center

2335 Orange Blossom Drive

Town Hall Meeting Room

Clinic: 4:00-5:00pm

24 Everglades City –City

Hall 102 SW Copeland

Street Council Chambers

Clinic: 12:00 pm-1:00 pm

28 Driver’s License

Building 725 N Airport

Road Small Conference

Room

Clinic:5:00pm –5:30 pm

29 GMD Planning/Regulation

2800 N Horseshoe Dr

Clinics: 7:30 am-8:30 am

12:00 pm-1;30 pm

4:00 pm-4:45 pm

30 Main Campus Risk Train-

ing Room

Clinics: 7:15 am-8:30 am

11:30 am-1:15 pm

31 Property Appraiser’s

Office 3950 Radio Road

Conference Room

Clinic: 12:00pm-1:00pm

SUGAR BUSTERS and Repeat Cotinines: MedCenter ONLY 252-4257 315-7111 Repeat Labs A1c/ Lipid: Both Med-Centers Midland Health: 855-359-3733 Go Sign Me up– Repeat Risk Factor Labs

2 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.

Directions: 1. Bring a large pot of salted water to boil Preheat oven

to 400 F 2. Place 1/4 c salsa on the bottom of a large baking

dish 3. Using a small spoon or melon baller, hollow out the

center of the zucchini halves, leaving 1/4 in thick shell on each half

4. Chop the scooped out flesh of the zucchini in small pieces and set aside 3/4 cup to add to the taco filling (squeeze excess water with a paper towel) discard-ing the rest or save for another recipe

5. Drop zucchini halves in boiling water to cook for 1 minute, remove from water

6. Brown turkey in a large skillet, breaking it up while it cooks. When no longer pink add the spices and mix well.

7. Add the onion, bell pepper, and reserved zucchini, tomato sauce, water. Stir and cover, simmer on low for about 20 min

8. Using a spoon, fill the hollowed zucchini boats divid-ing the taco meat equally about 1/3 cup in each, pressing firmly

9. Top each with 1 tbsp. shredded cheese, cover with foil and bake 35 min until cheese is melted and zuc-chini is cooked through

10. Top with scallions and serve with salsa on the side

Ingredients: • 4 medium zucchinis cut lengthwise

• 1/2 c mild salsa

• 1 lb 93% lean ground turkey

• 1 tsp garlic powder

• 1 tsp cumin

• 1 tsp kosher salt to taste

• 1 tsp chili powder

• 1 tsp paprika

• 1/2 tsp oregano

• 1/2 small onion, minced

• 2 tbsp. bell pepper minced

• 4 oz can tomato sauce

• 1/4 c water

• 1/2 c reduced fat Mexican cheese

• 1/4 c chopped scallions, for topping

Taco Stuffed Zucchini Boats SkinnyTaste

Nutrition info: Yield: 4 servings; serving size: 2 halves

Amount per serving: calories: 286; Total fat 12g, saturated fat 0g, cholesterol 8mg,

sodium 380 mg, Carbohydrates: 18g, Fiber 5g, Sugar 6g, Protein 28h

3

hours after exercise. In another study

comparing resistance training for 9

months, untrained subjects who con-

sumed 1-1.2 g whey protein per kg of

body weight per day saw higher gains

in lean body mass than soy protein or

carbohydrate supplementation. Whey

protein is found naturally in cottage

cheese and yogurt, and also in com-

mercially available products such as

protein powder, shakes, and protein

bars

Branched Chain Amino Acids:

Leucine

During exercise we are using these

amino acids to perform the activity;

thus eating protein that contains

branched chain amino acids helps the

muscles to preserve and recover.

What foods contain BCAA ? Adding

in things like chicken, fish, eggs,

beans, lentils, nuts, can help replenish

BCAA levels following exercise.

L-Glutamine in particular seems to

be reduced significantly in athletes

during periods of extended exercise

(marathons, triathletes, professional

athletes, bikram yoga). Foods that

contain the most L-Glutamine are

beef, chicken, fish, dairy, and eggs,

beans, beets, cabbage, vegetable juic-

es, and fermented foods such as miso.

Goals: To Increase Muscle Mass

B e t a - H y d r o x y B e t a -

Methylbutyrate (HMB)

The amino acid metabolite HMB

helps protect against excessive mus-

cle protein breakdown and increase

muscle mass with exercise. The In-

ternational Society of Sports Nutrition

state that HMB reduces muscle pro-

tein breakdown in humans and in-

creases muscle mass when subjects

are appropriately resistance trained.

It is much more difficult to acquire

from food (grapefruit, alfafa, catfish),

but can be obtained from supple-

ments, powders, and bars.

Goal: To increase Power &

Strength

Creatine Monohydrate

Creatine isn't new and most RDs and ath-

letes are familiar with its use. Creatine is

one of the most studied nutritional ergo-

genic aids for athletes. The rationale for

taking creatine is to boost the quality and

volume of work performed during exer-

cise by increasing power output during

short, high intensity exercises (think foot-

ball). In theory it is thought to further

strength gains. Creatine is found in animal

products, for higher doses to be obtained

from powders and shakes.

Goal: Increase Stamina

Beta-alanine

The objective in using beta-alanine is to

increase synthesis and storage of carno-

sine in the muscle. Carnosine is a dipep-

tide of BA and histidine and is shown to

have significant buffering capacity staving

off muscle fatigue, that occurs when aci-

dosis develops. Without fatigue, there’s a

greater capacity for individuals to do more

exercise or physical work.

Found in beef, pork, poultry, chicken

broth, fish and supplements.

Goals: To Increase Blood Flow

Beetroot Extract: Nitric Oxide

Several studies have been performed to

develop strategies to increase nitric oxide

production and blood flow. Research

found that beetroot extract is a rich source

of nitrates converted to NO in the body.

Beet root juice supplementation may im-

prove athletes performance.

Dietitians by trade will always advise ath-

letes to obtain these nutrients from foods

first. Taking a look at the athlete’s diet

first and making sure that it’s adequate

before making recommendations for sup-

plements. When choosing supplements it

is important to make sure the label states

that it has been tested for quality and safe-

ty by the NSF. Always important to re-

mind individuals that they cannot out train

a deficient eating pattern and guide ath-

letes to improve dietary patterns in order

to improve performance including hydra-

tion status.

Goal: To Maximize Muscle Protein

Synthesis (Aka: Make Muscles

Grow!)

Protein:

Muscle protein synthesis happens when

we are growing, (think children or preg-

nancy), repair (injury, burn, recovery),

and maintenance of skeletal muscle

groups. This is the main goal for people

who want to increase their lean body

mass!

• If you are unsure of how much lean

body mass you currently have

schedule an appointment to test your

Lean tissue % using the INBODY

test (this test must be performed

while you are fasting)

According to the Nutrition and Athletic

Performance Joint Position Statement of

the Academy of Nutrition and Dietetics,

Dietitians of Canada, and the American

College of Sports Medicine, protein

needs are no longer separate for strength

and endurance athletes– but are depend-

ent upon the type of training and compe-

tition, athletic goals, nutrient needs, en-

ergy requirements (determined by the

INBODY) and food choices.

For muscle protein synthesis, timing is

key! The Nutrition and Athletic Perfor-

mance joint position statement recom-

mends maximizing recovery by consum-

ing roughly 10g essential amino acids

(15-25 g protein) 2 hours after exercise

(note 3 oz protein; size of a deck of

cards = 21 g protein). Then follow up

with 0.14 g/lb of body weight every 3-5

hours over multiple meals. It is im-

portant to know that when your muscles

are “sore” they will continue to need

more protein over the additional meals

to aid in recovery; not a one shot of ex-

cessive amounts of protein.

Whey Protein

Whey protein is a soluble protein, per-

mitting faster digestion. In a study com-

paring whey vs casein following exer-

cise, researchers observed that whey

protein provided a more significant

surge of amino acids, which triggered

muscle protein synthesis in the first 3

What Nutrients are Important for Exercise? Today’s Dietitian

4

At Home Workout

Demonstrated above is the at home workout class. This class gives all participants a set of ankle and wrist

weights so they can continue their fitness journey at home. We start off by engaging the arms muscles

(weights on the wrists). I show them several sets of exercises that will tone the shoulders, biceps, chest, tri-

ceps, and back. Then we take a small break transfer the weights to the ankles and begin exercises for the lower

body. Lower body exercises target, glutes, hamstrings, calves, inner and outer thighs. A lot of the exercises

are done on the mat so for individuals who have knee issues this may not be the program for you. All exercise

programs will require participants to wear appropriate exercise clothes and shoes to ensure safety.

NEXT CLASS:

At Home Workout: August 8, 12-1 pm at Growth Management 2800 N Horseshoe Rm 609/610

Strength Training w/ Stretch Bands August 10, 12-1 pm N. Collier Government Center 2335 Orange Blossom Dr

No Equipment Workout August 28, 12-1 Risk Management Training Room Building D—Main Campus

Sept Classes: No Equipment workout September 6, 12-1pm Fl University Extension 147000 Immokalee Road

At Home Workout September 14 5:15-6:15pm Immokalee Library 417 N 1st Street (located in Immokalee)

SET TO OPEN

ON AUGUST ,

14, 2017

5

Day 1 5 Leg lift & Kick back

5 Lunge w leg lift (both sides) Day 11 25 Leg lift & Kick back

25 Lunge w leg lift Day 21 40 Squat & Shoulder raise

40 Single leg shoulder press

Day 2 5 Squat & Shoulder raise

5 Single leg shoulder press Day 12 Rest Day 22 45 Leg lift & Kick back

45 Lunge w leg lift

Day 3 10 Leg lift & Kick back

10 Lunge w leg lift Day 13 25 Squat & Shoulder raise

25 Single leg shoulder press Day 23 45 Squat & Shoulder raise

45 Single leg shoulder press

Day 4 Rest Day 14 30 Leg lift & Kick back

30 Lunge w leg lift Day 24 Rest

Day 5 10 Squat & Shoulder raise

10 Single leg shoulder press Day 15 30 Squat & Shoulder raise

30 Single leg shoulder press Day 25 50 Leg lift & Kick back

50 Lunge w leg lift

Day 6 15 Leg lift & Kick back

15 Lunge w leg lift Day 16 Rest Day 26 50 Squat & Shoulder raise

50 Single leg shoulder press

Day 7 15 Squat & Shoulder raise

15 Single leg shoulder press Day 17 35 Leg lift & Kick back

35 Lunge w leg lift Day 27 55 Leg lift & Kick back

55 Lunge w leg lift

Day 8 Rest Day 18 35 Squat & Shoulder raise

35 Single leg shoulder press Day 28 Rest

Day 9 20 Leg lift & Kick back

20 Lunge w leg lift Day 19 40 Leg lift & Kick back

40 Lunge w leg lift Day 29 55 Squat & Shoulder raise

55 Single leg shoulder press

Day

10

20 Squat & Shoulder raise

20 Single leg shoulder press Day 20 Rest Day 30 60 Leg lift & Kick back

60 Lunge w leg lift

1. Leg Lift w/ Kick Back

Start on one leg. Slowly lift the

leg up (6 inches or more). Make

sure elbows are raised behind the

back. Keep the elbow lift and

bend the arm, continuing to keep

the leg lifted slowly straighten

and bend the arm. (can do 1 arm

at a time)

2. Lunge w/ Leg lift

To begin start with one leg in

front and one leg in back slowly

lower the front leg down into a

lunge (knee over ankle, do not let

the knee come forward). When

pressing back up slowly lift the

leg knee kept straight. Repeat on

both sides

3. Squat with shoulder raise 4. Single leg shoulder press

Start with legs slightly wider than hip-width.

Make sure that your weight is in your heels (should feel your toes slightly lift up).

As you lower into a squat lift the arms straight out in front up to shoulder height.

Can use weights for added intensity.

In order to change any behavior (food, diet, exercise, relationship, reaction) you must be consciously making an effort

daily. One question I always ask my clients is what are you doing TODAY that will help you reach your goal. Reaching a

goal is the sum of very small efforts made consistently over time. Staying focused on whatever that particular goal is means

having it in your mind every single day. Maybe you need to set a reminder on your phone to drink water, or get up and take a

walk. If you do use a calendar I suggest on Sunday writing out when you will find time for exercise (plan it ahead of time,

make sure you have proper clothes and time to do the exercise) that way you can avoid making excuses when the time comes

to perform the activity. We lead very busy lives, work, children, activities, social time, so finding a sliver in your day to de-

vote to being healthy can be quite a challenge. When I counsel patients I often ask them about their schedules, when can you

squeeze in time for YOU!? Are you able to get away for an hour to devote to exercise or running to the grocery store to stock

up on healthy items? Will you need to design an exercise routine using equipment at home while your child watches a car-

toon, or will you have to exercise with your child? All of these issues arise and take us away from our original plan and goal

that we set out to achieve. We have to refocus ourselves and find time throughout the day to choose actions (eating healthy,

taking stairs, walking) that will over time help us reach that bigger goal!

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

August: 30 Days Full Body Workout

Staying Focused on Your Goal

Standing on one leg,

bend the lifted leg

(engage the lower

abs). Slowly lift

both arms over head

in a shoulder press

keeping the arms

bent as you bring

them down. Repeat

on both legs

6

.

7

8

LAST CHANCE FOR

SMOKING CESSATION

Thursday: Aug,10,17,24,31, Sept. 7,14 at 5:30-6:30PM

No. Collier Government Center 2335 Orange Blossom Dr Towne Hall Meeting Room

FINAL SESSION: Fri. Aug 11,18,25,Sept 1,8,15 at 5:30-

6:30pm

Main Campus-Risk Management Building D

Step 1: Initial MedCenter Appointment

Main Campus: 252-4257

North MedCenter: 249-7800

Step 2: Attend 6 weekly 1-hr classes (offered as a Session)

(You are required to re-start the program if you miss a class)

Register on GoSignMeUp

James Saganowich is a Licensed Mental Health Counselor who has partnered with Community Health Partners to work with employees towards emotional wellness and life stability with a proven knowledge and practice in a focused clinical setting. Jim brings 15 years of practice in the field of community mental health to the practice and has studied at the United States Military Academy and Kutztown University earning a degree in Russian language and history and a Master’s Degree in Counseling from Florida Gulf Coast University. Jim uses his experience as a practitioner of Tai Chi and Eastern Philosophy to promote exercise, healthy diet, medi-tation and mindfulness of thought to assist in life transfor-mation; a “Balance of Body, Mind and Spirit creates a bal-anced life.”

Jim is committed to providing excellent clinical counseling to people in need of balancing their lives. Individual sessions are free with unlimited visits. To make an appointment, please either call or email

Josie Means our Intake Coordinator at 239-659-7751 or jmeans@chealthpartners.com. This is a

confidential service.

Introducing new emotional wellness team member: James Saganowich