Eat A Healthy Diet Exercise Stop Tobacco Use
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Healthy Partners is a comprehensive wellness program that will support,reward, & recognize our workforce for achieving specific health results.The Healthy Partners program will have two simple components:Get Healthy, Stay HealthyEat a healthy Diet Exercise Stop Tobacco Use123Eat a healthy diet»» Choose healthy optionsat home, cafeteria,and eating out»» Consult with a dieticianor health professionalto help guide changes»» Join a support groupSOMC is helping by:»» Healthier alternatives invending and cafeteria»» Weight Watchers»» Reduce the cost onhealthy options»» Wellness coaching»» Nutrition cookingeducation and support»» Employee Challenges»» Lose & Win for LIFE»» Forever FitExercise»» Join a fitness center»» Plan 30 minutes ofSOMC is helping by:»» Main Campus Fitness Room»» Opportunity to earn free»» Consult with a fitness»» Safe walking routes»» Exercise counselingexercise dailyprofessional or healthprofessionalLIFE Center membershipand training»» Employee ChallengesStop Tobacco Use»» Consult with a healthSOMC is helping by:»» Free smoking cessation»» Nicotine replacement»» Medication support»» Medications to help»» SOMC Cancer Center»» American Cancer Societyprofessionaltherapyreduce tobacco useeducation and supportthrough medical planResource Center2
Utilize Preventative CareManage Your Health Condition Manage Emotional Health123Utilize preventative care»» Have a primarySOMC is helping by:»» Free preventative benefits»» Have annual health»» Free health andcare physicianscreeningsin medical planwellness screeningsthroughout the year»» Wellness counseling/coaching»» Know what yourinsurance coversManage your healthcondition»» Follow primarySOMC is helping by:»» Personal health andManage emotional health»» Exercise daily»» Create a support systemSOMC is helping by:»» Stress and timecare physicianrecommendations»» Modify lifestyle factors thataffect your health conditionwith family and friends»» Learn individual stresstriggers and find ways toreduce or limit contactwellness coaching/counseling»» Chronic conditioneducation and support»» Chronic conditionmanagement guidelinesprovided to physicians»» Diabetes educationmanagement educationand counseling»» Free Employee AssistanceProgram (EAP) counselingLet the Healthy Partners Program help you along yourHealth and Wellness journey. Let us help youGET HEALTHY, STAY HEALTHY3
Welcome to the Healthy Partners Program.It is our goal to help you achieve yourpersonal health and wellness goals alongwith improving your quality of life.EligibilityEligible participants include all SOMC employees and theirspouse or significant other on the SOMC medical plan.There are 3 components to enrolling in the program:1.2.3.Complete your Lab WorkComplete your Health Risk Assessment (see page 14 forinstructions on how to complete your Health Risk Assessment).Complete your biometric screeningOnce you are enrolled in the program you will need to attend theHealthy Partners fair every October to repeat the above steps if youwant to remain an active member in the SOMC Healthy Partners.Throughout the year you will want to work toward meeting thegoals of the Healthy Partners Program along with meeting yourpersonal health & wellness goals. There are a couple of importantthings that you will need to keep track of throughout the year:1.2.Keep a log of your fitness minutes. You will want to include the typeof exercise performed and the duration. The goal is to achieve atminimum 150 minutes of moderate to vigorous exercise each week.Keep a daily log of your food intake. You will want to includethe calorie content of the food you consume. The goal isto record all food consumed at least 5 days per week.In addition to the 2 items listed above there are various services availableto help you achieve the goals of the Healthy Partners Program. Pleasereview the next several pages to learn more about how you can achieveyour goals and what programs/services are available to assist you.4
Body Mass Index (BMI)Body Mass Index (BMI) is a number calculated from a person’s weight andheight. BMI is used as a screening tool to identify whether an individual isconsidered to be within a healthy weight range for their height. (CDC, 2011)How do I begin my weight loss journey? Start simple. Limit your intake of sweets and replace them with fruitsand vegetables. Be aware of proper portions or serving sizes. Begin tokeep a nutrition log. Tracking how much you eat and drink each day canhelp you to identify areas for improvement. In addition, you want tobegin a regular exercise routine. You should track your exercise routineby documenting the type of exercise performed and the duration.How do I maintain my weight once my goal is reached? Continue with the healthy habits that contributed toyour weight loss. Don’t stop these behaviors once yousee results. Make these habits into a lifestyle.Are fad diets and weight loss supplements a good way to lose weight? Most weight loss supplements and energy drinks are not regulatedby the Food and Drug Administration (FDA) and could possibly beharmful to your health. These choices are not a substitution for makinghealthy food choices and participating in regular physical activity. As with any weight loss program you should consult yourphysician/healthcare provider prior to starting.Body Fat PercentagePercent body fat is the percentage of fat your body contains. Exactbody fat percentage cannot be precisely determined, but multiplemethods are used to estimate it. These include; a formula that usesyour weight in pounds and waist circumference, the use of calipers tomeasure skin fold thickness, or bioelectrical impedance calculation. Some body fat is required for overall health. It playsan important role in protecting internal organs,providing energy, and regulating hormones.Excess body fat is linked to an increased risk for diseasessuch as cancer, diabetes, and heart diseaseGood Body Composition (% Body Fat) for Men and WomenAge20-2930-3940-4950-5960 4.810-28.410-29.2Female5
Exercise & Physical ActivityWhat is the difference?Physical Activity is the state of being active or moving your bodyin a repeated motion. It can be broken into 3 areas of activitycardiovascular (cardio), strength training, and stretching.Exercise is a form of physical activity that is planned, structured,repetitive and purposeful with a main objective of improvementor maintenance of one or more components of physical fitness.How much exercise is recommended? It is recommended for individuals to log 150 minutes or moreof moderate to vigorous exercise each week. 150 minutesof exercise each week is vital to obtaining health benefits.However, if you are aiming for weight loss it is recommendedthat you exercise 60 minutes most days of the week. Thisaverages out to approximately 300 minutes per week. Exercise can be broken down into shorter sessions. You donot need to complete the exercise all at once. Be mindfulof the intensity of your exercise. The greater the level ofintensity, the more beneficial it is to your overall health.What are some examples of cardio, strength training, & stretching? Cardio is any activity that increases heart rate and can be maintainedover a period of time. Examples of moderate & vigorous cardio arezumba, running, biking, swimming, dancing, brisk walking, etc. Strength Training can be done with just your body weight, free weights,machines, or any other item that adds resistance to your muscles. Stretching is a form of physical exercise in which a specificmuscle group is extended or lengthened. It is important tostretch before AND after all physical activity as it helps toincrease flexibility, decrease soreness and helpful for injuryprevention. Some examples of stretching are calf stretches,hamstring stretches, tricep stretches, and certain yoga poses.6
How do I track my exercise? You may track your exercise in several formats: paper, electronic, fitnessapplication, etc. You want to use a method that is user friendly for you! When tracking your exercise you want to note the type ofexercise and the duration that you performed the exercise As a resource, here are some fitness applications/websites that you can use to track your exercise:»»»»»»»»SparkPeople - www.sparkpeople.comMy Fitness Pal - www.myfitnesspal.comMy Net Diary - www.mynetdiary.comLoseIt - www.loseit.com*If you choose not to log your exercise minutes in an electronicformat you may pick up a paper exercise log at the HealthyPartners Fair or in the Employee Health & Wellness office.Nutrition LogTracking what and how much you eat and drink each day canhelp you identify areas for improvement and helps you trackyour progress. You should aim to keep a nutrition log at least5 days per week. Your log should include the following: Everything you eat and drinkThe serving size of what you have consumedThe calories for the itemsHere is a sample nutrition log:TimeFood/DrinkCalories8:00AM1 cup of cereal1 small banana1 cup of skim milk27310:30AM1 Granola Bar19012:30PM1 serving of baked potato chips4 ounce turkey burger on a bun withlettuce, tomato, & mustard5003:00PM6 ounces of Non-Fat Greek Yogurt1406:30PMSpaghetti with marinara sauce, grilledchicken and steamed broccoli550Total Calories for the day1,6537
How do I track my nutrition? You may track your nutrition in several formats: paper,electronic, fitness application, etc. You want touse a method that is user friendly for you! As a resource, here are some fitness applications/websites that you can use to log your exercise:»»»»»»»»SparkPeople - www.sparkpeople.comMy Fitness Pal - www.myfitnesspal.cmMy Net Diary - www.mynetdiary.comLoseIt - www.loseit.com*If you choose not to log your nutrition in an electronic formatyou may pick up a paper nutrition log at the Healthy PartnersFair or in the Employee Health & Wellness office.Blood PressureBlood pressure (BP) is the force of blood pushing against the wallsof the arteries as the heart pumps. It naturally goes up and down,but problems start to develop when the pressure stays high for longperiods of time. High blood pressure, also known as “hypertension,”can lead to serious health problems, such as heart attack and stroke.can lead to serious health problems,such as a heart attackDiastolicor rmal 120 80Pre-Hypertensive(at risk)120 - 13980 - 89High140 of above90 or aboveWhat can cause high BP? Many risk factors can contribute to high blood pressure. Smoking,being overweight, not getting enough physical activity, stress, andunhealthy eating habits all can impact your readings. Family historyand advanced age can also play a role in developing blood pressure.8
How can I lower my blood pressure? Blood pressure can be lowered with a healthy, balanced diet anddaily physical activity. Ways to decrease blood pressure are:»» exercise regularly»» eat a healthy diet»» reduce sodium intake»» lose extra pounds»» limit alcohol use»» avoid tobacco products»» reduce stress»» cut back on caffeine»» routinely monitor your blood pressureTobacco FreeTobacco free means refraining from the use of any form oftobacco – including cigarettes, cigars, e-cigarettes, and smokelesstobacco. Tobacco use has strong links to increased risk ofheart disease, stroke, cancer, and high blood pressure. Smoking is the #1 cause of diseases, disabilities, & preventable deaths.Any form of tobacco (cigarettes, chew, snuff) is harmful,it can cause several different types of cancers, andincrease your risk for long-term health problems.Secondhand smoke is dangerous, too. Each year, primarily becauseof exposure to secondhand smoke, an estimated 3,400 nonsmokingAmericans die of lung cancer, more than 46,000 die of heartdisease, and about 150,000–300,000 children younger than 18months have lower respiratory tract infections (CDC, 2013).What resources are available to help me stop tobacco use? SOMC offers several Freedom From Smoking programs, freeclasses to help people stop smoking. Contact Community Healthat (740)356.2692 for more information or to register for classes. SOMC offers a yearly smoking cessation benfit that coverssmoking cessation medications such as patches & gum. For moreinformation contact the Employee Health Office at ext. 8021.9
Hemoglobin A1CHemoglobin A1C measures how much glucose has been sticking toyour red blood cells. It gives an idea of how high blood sugar levelshave been over a 3 month span. Ideal A1C values are less than 5.6%.How often should an A1C be checked? A1C should be checked annually if you are not a known Diabetic.If you are Diabetic, it should be checked every 3 months.How do I lower my A1C? A1C can be lowered with simple lifestyle changes. Eating a balanceddiet of whole grains, fruits, vegetables, and lean meats will help loweryour blood sugar levels. Also limiting the amount of sweets consumedwill keep this value within check. Adding a daily walk or other formof physical activity is key to keeping it within the normal ranges.High Density Lipoprotein (HDL)High-density lipoproteins (HDL) cholesterol act as cholesterolscavengers, picking up excess cholesterol in your blood andtaking it back to your liver where it’s broken down.High levels of HDL, or “good” cholesterol, reduce the risk of heart diseaseand stroke. With HDL (good) cholesterol, higher levels are better!What should my HDL cholesterol be? An HDL cholesterol of 60 mg/dL or higher givessome protection against heart disease. In the average man, HDL cholesterol levels range from 40 to 50 mg/dL. In the average woman, they range from 50 to 60 mg/dL. Low HDL cholesterol (less than 40 mg/dL for men, less than 50mg/dL for women) puts you at higher risk for heart disease.Why is my HDL cholesterol low? Smoking, being overweight and being sedentarycan all result in lower HDL cholesterol. People with high blood triglycerides usually also have lowerHDL cholesterol and a higher risk of heart attack and stroke.10
What can I do to improve my results? To raise your HDL level, try the following things:»» avoid tobacco products»» maintain a healthy weight»» get at least 30-60 minutes of physicalactivity at least 5 days a week. Choose healthier fats, like mono- or poly- unsaturatedfats found in olive, peanut, and canola oils. Whole grains, such as oatmeal, oat bran and whole-wheat products. Nuts, such walnuts, almonds and brazil nuts. Plant sterols (typically found in margarine spreadssuch as Promise activ or Benecol). Omega-3 fatty acids, such as fatty fish, fish oilsupplements, flaxseeds and flaxseed oil.Low Density Lipoprotein (LDL)LDL is known as the “bad” cholesterol. When too much of it circulates in theblood it can clog arteries, increasing your risk of heart attack and stroke.How do I lower my LDL levels? LDL can be lowered with daily physical activity and healthy, balancedeating. Consuming lean meats such as chicken and pork andstaying away from high fat foods will lower this number as well.What are the healthy LDL ranges? It is recommended that LDL levels be less than 130. If you have knownheart disease or diabetes, it is recommended to be lower than 100.11
Additional Services or ProgramsAdditional resources are readily available through EmployeeHealth and Wellness. Wellness coaching is available to helpwith topics such as nutrition, exercise, diabetes, blood pressure,cholesterol, and stress management. If you are interested inwellness coaching please contact Sara Gysbers at ext. 8021Other available services and programs: Employee Assistance Program, SOMC LIFE Center, DiabetesEducation, Community Wellness, Workforce Development,Employee Challenges, and Maternity Management. Be sure to periodically check the Healthy Partners Intranet pagefor updates on programming, educational opportunities, andHow To videos to help improve your health and wellbeing. In the event that an individual is unable to reasonably meet anyof the target outcome goals, accommodations will be consideredon a case by case basis. Request for alternative outcomes mustbe submitted to the Employee Health & Wellness Department.For more information contact Sara Gysbers, Employee Health& Wellness Manager at ext. 8021 or gysberss@somc.org12
13Full BonusYesNo120 / 80Blood Pressure **NoNoYesYesNoNoNoYesYesYesIf yes, mustcomplete LIFE CenterAchievement form.NoYesResults 50 50 50 50 50 50BonusProrated BonusBonus Amount: LIFE Center Amount:* Avg. Blood Sugar Over 3 Month Time Frame ** If Systolic BP is above 120 Diastolic will be used.Total5.6all foods consumed 5 days/week150 min/week of moderate to vigorous exercise.YesHemoglobin A1C *Nutrition LogExercise (with log)Tobacco FreeBMI 18.5 - 24.9TargetMonth Enrolled:See body fat guidelines in the printed Healthy Partners brochure, or on theSOMC Intranet Healthy Partners page.Prorated BonusBody Mass Index (BMI) or Body FatIndicatorsEligible for:HRA Completed:Employee Number:Name: Date:Healthy Partners Matrix
Health Risk AssessmentMember Enrollment InstructionsA Health Risk Assessment (HRA) is a questionnaire that helps an individualidentify health behaviors that are beneficial to their overall well-being,as well as behaviors that increase health risks. Follow the instructionsbelow to complete the HRA starting October 1st and ending October31st. You will be able to review your assessment after completion.Employee Instructions:1. Go to SOMC Intranet home page2. Under Hotlinks click on HRA Health Risk Assessment link3. You will be directed to the SOMC Healthy Partners login page4. To login:»» Enter Employee ID»» Initial password: Password1»» You will be required to change your password at the first login»» The password will be required to contain letters andnumbers but no special characters (abc123)5. The next screen states: Your administrator recommends you takea Health Risk Assessment now. Click the OK button to continue.6. The next screen is the consent and notice to endusers – read and agree to continue»» All personal information submitted in the HRAis kept private and confidential by the SOMCEmployee Health & Wellness department7. After you click agree – the next screen starts the HRA questions8. After answering all questions click on the finish button9. Click on Save to complete* If accessing HRA from home type the following link inthe address box and complete steps 3-9 ault.aspxSpouse/Significant other Instructions:All steps are the same as above except the Employee ID.The Employee ID for the spouse or significant other isthe SOMC employee’s ID -1 (Example 01234-1).Please call the Wellness Manager at 740-356-8021 with questions.14
Program Contact InformationSOMC Employee Health & WellnessSuite 307A Waller BuildingNutrition CounselingOutpatient Dietician EXT. 8649Monica TimberlakeEmployee Health &Wellness CoordinatorExt. 8742Diabetes Education &Tobacco Cessation ClassesTiffany Hadsell, RNDiabetes Educator EXT. 2627Sara Gysbers, BSN, RN, CCPEmployee Health &Wellness ManagerExt. 8021Amy Montgomery, BSN, RNCommunity Educator EXT. 2720HR SpecialistKitty Stone, EXT. 8380Karen Walburn, BSN, RN, PHR, CCPExt. 6500Employee Assistance ProgramEXT. 8425Jordan Park, BSN, RN, CCPExt. 8432Heather Smith, LPNExt. 8366Exercise CounselingJim KolarManager of PortsmouthLife Center Ext. 7566.Wendi Waugh,Director of Cancer Services/Community Health and WellnessCenters EXT. 755715
BV-000607/10/19Healthy Partners1805 27th StreetWaller Building, Suite 307APortsmouth, OH 45662740 356-8742
Jul 10, 2019 · Eat a healthy Diet Exercise Stop Tobacco Use Healthy Partners is a comprehensive wellness program that will support, reward, & recognize our workforce for achieving specific health results. The Healthy Partners program will have two simple components: Get Healthy, Stay Healthy Eat a
INDEX PRESENTATION 5 THE THUMB 7 MECHANICAL EXERCISES 8 SECTION 1 THUMB Exercise 1 12 Exercise 2 13 Exercise 3 - 4 14 Exercise 5 15 Estudio 1 16 SECTION 2 THUMB WITH JUMPS Exercise 6 17 Exercise 7 - 8 18 Exercise 9 19 Exercise 10 20 Exercise 11 - 12 21 Estudio 6 22 SECTION 3 GOLPE Exercise 13 23 Exercise 14 24 Exercise 15 25 Exercise 16 - 17 26 Exercise 18 27 .
Chapter 1 Exercise Solutions Exercise 1.1 Exercise 1.2 Exercise 1.3 Exercise 1.4 Exercise 1.5 Exercise 1.6 Exercise 1.7 Exercise 1.8 Exercise 1.9 Exercise 1.10 Exercise 1.11 Exercise 1.12 Fawwaz T. Ulaby and Umberto Ravaioli, Fundamentals of Applied Electromagnetics c 2019 Prentice Hall
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AQA GCSE Biology – Unit 1 summary notes Page 2 B1.1 Keeping Healthy B1.1.1 Diet and Exercise Summary A combination of a balanced diet and regular exercise is needed to help keep the body healthy. Healthy Diet x A healthy diet contains the right balance of the
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quick and effective way of deciding whether students are ready to enjoy the next level of Penguin Readers. There are six levels of test, corresponding to levels 1–6 of the Penguin Readers.There are two tests at each level, the B Test providing a follow-up for re-testing in the event of the majority of the class not obtaining the requisite score. Each test is in multiple-choice format and so .
