A new year brings fresh promise for success. This edition of Health e-News is all about making resolutions that last - no excuses! Below you'll find tips for staying active in cold weather, information on effective programs for weight management, and even some mouthwatering ideas for healthy Super Bowl snacks.
In 2013, we challenge your team to reach new heights in health and wellness - and we'll help you get there.
Please share Health e-News with your employees. A version of this month's newsletter designed just for them can be found at: http://goo.gl/evUmR
From all of us at Affinity Occupational Health, we wish you a happy and healthy New Year!
Director, Wellness and Employer Solutions
Affinity Health System
|Introducing Connie Mahaffey, Director of Wellness and Employer Solutions|
Affinity Occupational Health is very pleased to introduce Connie Mahaffey, our new director of wellness and employer solutions. Connie joined us in December and is already hard at work getting to know you and your workplace wellness needs.
Connie comes to Affinity with more than 25 years of experience in the field of workforce health and wellness. Her previous roles include: corporate wellness director for Hewlett Packard; community health and wellness coordinator and cardiac rehab specialist for Banner Health; full-time faculty for Colorado State University in the major of Health Promotion within the department of Health and Exercise Science; prevention specialist for Tri-County Health Department; health education consultant for CIGNA HealthCare; and, most recently, director of employer health and wellness for Kaiser Permanente.
Connie holds an MBA and a bachelor's degree in Health and Exercise Science with an emphasis in Wellness Program Management from Colorado State University. As you can see, she brings a wealth of experience to both Affinity's Occupational Health department and the employer groups we serve.
In her free time, Connie enjoys boating, fitness, reading, and most of all, spending time with her granddaughter.
One of Connie's favorite quotes:
"Look to your health; and if you have it, praise God, and value it next to a good conscience; for health is the second blessing that we mortals are capable of; a blessing that money cannot buy." -Izaak Walton
|Stay Active in Cold Weather
Exercise in winter? It can be done! All you need is a little childlike spirit. Become a kid again with these fun cardio activities that burn calories and work your muscles--all while having tons of family fun.
Ice skating: Strap on the skates for some healthy figure-8's. Ice skating burns approximately 500 calories per hour.
Snow shoeing: Take the family on a winter nature walk! Trekking through the snow burns 400 or more calories an hour.
Cross-country skiing: This excellent sport works muscles you didn't even know you had, burning more than 400 calories in an hour.
Downhill skiing: Feel the exhilaration of brisk air in your lungs while you zoom downhill to the tune of 300 calories per hour.
Build a snowman or snow fort: Aw, come on, who doesn't love a snowman? This fun family activity can be good for your mental and physical health. Rolling and trudging through snow in the yard burns 285 calories an hour.
Sledding: Climbing uphill is great exercise -- burning nearly 400 calories an hour -- all for the bonus reward of whizzing back down with happy kids shrieking in your ear.
All calculations are based on a 150-pound person.
Try This! Workplace Wellness Tip
Set SMART Goals
By Megan Klug, Wellness Account Specialist,
Affinity Occupational Health
It's that time of the year when many people are making New Year's resolutions. To make the most of your resolution, set a SMART goal.
A SMART goal is:
Setting a SMART goal and recording your progress along the way can help increase your success and make a lasting behavior change.
Specific--Think about what actions you will take to make your desired behavior change. Focus your attention to that specific behavior.
Measurable--Make sure you are able to measure the progress of your goal. Measurements provide tangible evidence that you have accomplished the goal.
Achievable--Don't make the mistake of setting your goals too high. You want to feel challenged, but don't set yourself up for failure.
Realistic--Make sure you have all the resources you need to achieve your goal. If you truly believe that you can accomplish your goal, then your goal is most likely realistic.
Timed--Set a timeframe for when you would like to achieve your goal. Give yourself enough time.
Remember you can always make adjustments to your goal along the way. When you track your progress, it is easier to see where adjustments need to be made. This year, set a SMART goal to help make your New Year's resolution last.
|Weight Management Programs That Work
Do you want to motivate your workforce to maintain a healthy weight? Affinity Occupational Health offers several dynamic programs to fit your needs. Here are a few options ideal for a New Year commitment.
Live LEAN is a hands-on, 52-week worksite campaign designed to promote healthy attitudes toward weight management. This program engages and educates participants through:
Live LEAN Challenges--Throughout the Live LEAN program, Affinity integrates motivational challenges to keep participants invested and on track. Our challenges are both educational and entertaining and invite participants to apply the key points of each weekly lesson into their daily routine.
Live LEAN Learn-Its--These are brief (10-minute) demonstrations that take place over the lunch hour. Learn-Its help address the challenges of traditional lunch and learns, which require employees to take extended time away from their work station.
Live LEAN Lounge--A central hub for the Live LEAN program, the Live LEAN Lounge provides participants with updated information and a lending library of resources.
Live LEAN Rewards--Throughout the Live LEAN program, Affinity provides healthy incentives to participate. Rewards include a Wii Fit, MP3 player, portion plates, food scales, exercise balls and bands, yoga DVDs, and additional health-related items.
Live LEAN Leanshare--This is a group incentive designed to foster a team mentality toward healthy weight management, which is an essential component in changing your workplace culture. Affinity will work closely with you to design a Leanshare program that works with your organizational structure and budget.
Live LEAN Lite
Looking for a shorter program? Live LEAN Lite delivers key messages over a span of three months: nutrition, exercise and stress management. The Live LEAN Lite program is easy to administer and will keep employees motivated to lose or maintain their weight.
Making the Right Choice-Nutrition
Week 1: Education - Healthy, Simple and Fast Cooking using a Crock Pot
Week 2: Education - Fast Food
Weeks 3-4: Challenge! Can the Soda
Get Moving!-Physical Activity
Week 5: Education - Fitness 101
Week 6: Education - Crazy for Cardio
Weeks 7-8: Challenge! Family Fitness
Get a Handle on It!-Stress Management
Week 9: Education - Fight Stress Eating
Week 10: Education - 10 Best Ways to Relieve Stress
Weeks 11-12: Challenge! Conflict/Time Management
On My Weigh
On My Weigh is an interactive, 10-week program that teaches participants how to manage their weight loss efforts for a lasting change. The program covers key topics such as dieting vs. lifestyle, the process of making a change, setting goals, planning, overcoming obstacles and setbacks, and key nutritional and exercise information.
Each session encourages open dialogue and provides activities and visual displays to reinforce the concepts.
Key components of On My Weigh include:
- Ten weekly sessions
- Weekly emails to each participant to solicit feedback
- Five monthly motivational emails, including an initial personalized motivational message to each participant
- Scheduled weigh-ins on week 2 and week 9, along with follow-up weight measurements three and six months after the program
- Satisfaction evaluation summary and overall program weight loss statistics
- Tiered incentive approach:
1st tier - Reward participants who missed zero to one session
2nd tier - Reward participants who lost 5 percent to 10 percent of their body weight in six months
3rd tier - Reward participants who lost greater than 10 percent of their body weight in six months
- Individual coaching option available
For more information or to get started on these effective weight management interventions, contact Tammy Davis at (920) 628-1532 or firstname.lastname@example.org.
What's Happening at Affinity
Free healthy eating presentation!
We Are What We Eat
Thursday, January 17
6 - 7 p.m.
Affinity Medical Group
101 Main Street, Neenah
Join Affinity gastroenterologist Sudeep Sodhi, MD as he explores how eating the right kind of foods will increase your overall health and well-being. Dr. Sodhi is board-certified in internal medicine, gastroenterology, nutrition and integrative medicine. He will share helpful information on how stress and what we eat can affect the way our gastrointestinal system functions.
This free event is open to the public. Please register in advance by calling Affinity NurseDirect at 1-800-362-9900.
|Healthy Cooking Demonstrations|
Affinity Wellness and Preventive Services is proud to offer a variety of 60-minute healthy cooking demonstrations for your employees. We understand that eating healthy can be difficult with life's daily obstacles. Through these interactive cooking demonstrations, employees will learn how to make nutritious meal and snack choices for themselves and their families. As a part of each demonstration, healthy samples will be provided for all participants.
For your next wellness activity or lunch and learn, consider hosting one or more of these fun and interesting programs:
Eating Healthy on a Busy Schedule
Eating well when your life is so busy and stressful seems to be an impossible chore, but it's doesn't have to be. With a little time devoted to planning and choosing simple, healthy recipes, you can do it. Come explore how to eat healthy on your busy schedule and try some delicious recipes. Learn how to plan your menu for the week, write grocery lists and stick to it, and make three 30-minute meals. (Microwave required for this presentation).
How To Start Your Day Out Right: Eat Breakfast
Why do they say we need to eat breakfast? So many people are in a hurry to get out the door in the morning and don't really understand why breakfast is so important. Learn about the body's need for morning nutrition and some easy, quick and healthy ways to fit breakfast into your day.
Snack Attack - Healthy Snacks!
On the run, driving kids to and from their sporting events? Need an energy boost during the afternoon? Snacks can be good for you and easy to put together for your entire family. Learn how to make healthy snacks and share the good taste.
Family Fun at the Dinner Table
Getting your family to sit at the table and eat a healthy meal can be a challenge, but with the right attitude and recipes, you can do it! Bring your agonizing dinner table issues, try some delicious, easy-to-make foods, and let's make feeding your family fun and nutritious.
Eating the "MyPlate" Way
"MyPlate" is the new government version of "MyPyramid." It's a wonderful tool to help us all eat the way we should and in such a simple way. Come learn about "MyPlate.gov" and how you can cook or prepare foods that will help you conform to the "MyPlate" ideal. Explore easy and innovative ways to prepare meals. Learn and taste the wonderful ways to eat the nutritious and tasty foods. This program can be one 60-minute demonstration or a five-part series.
The Wonderful World of Whole Grains
"I like my Wonder Bread. Why do I have to eat whole wheat or whole grains?" In this hands-on demonstration, we'll dispel the whole grains myths. Yes, whole grains play an important role in our nutritional requirements, but NO, they don't have to taste like sawdust! Come taste for yourself.
Eating Healthy on the Road
Fast food restaurants and junk food gas stations are not the only way to eat when traveling by car. Learn great tips and foods that can help you fight the road trip blues, and keep you healthy, energetic and fun! With a little planning and possibly a cooler, you're ready to hit the road!
My Luscious Lunch!
Facing lunch time with nothing but fast food restaurants, vending machines or sit-down restaurants can eat up the paycheck! What can we do instead? With proper planning, you can make easy, quick, healthy lunches in 5 to 10 minutes. It's perfect for that rushed morning! You can beat the temptation to buy calorie-dense foods that make you lethargic. Let's make a few luscious lunches!
We're ready to cook with you! To book an on-site cooking demo, call Affinity Occupational Health at 1-800-541-0351.
|Breakfast With the Experts|
Vitamins and Nutritional Supplements:
The Benefits and Dangers
Presented by Dr. Jennifer Norden, Affinity Medical Group Integrative Medicine
Wednesday, Jan. 9
7:30 - 9:30 a.m.
Bridgewood Resort and Conference Center
1000 Cameron Way, Neenah
Are you confused by the claims about vitamins and supplements today? Walking down the store aisle, you may wonder which products are safe, which products are right for you, and which products actually provide nutritional value. At this event, we welcome Dr. Jennifer Norden from Affinity's Integrative Medicine department to provide expert advice when selecting vitamins and nutritional supplements.
Dr. Norden will discuss specific vitamins and supplements and provide clinical evidence on which to avoid and which are worth taking. In addition, you'll learn how leading a healthy lifestyle through nutrition, exercise and stress management, can truly lead to optimal health.
Dr. Jennifer Norden provides integrative medicine services, including medical acupuncture and guidance on nutrition, stress management and lifestyle. She is board-certified in Internal Medicine. Dr. Norden earned her medical degree from the University of Wisconsin Medical School and is a graduate of the Program in Integrative Medicine at the University of Arizona.
To register for this free seminar, contact Tammy Davis at (920) 628-1532 or email@example.com
Delicious (and Healthy!) Football Snacks
By Julia E. Salomón, MS, RD, CD, Affinity registered dietitian
Winter marks the season for building snowmen, having snowball fights and Super Bowl parties, where friends and family get together to cheer on their favorite team. Along with the cheering, there is a lot of eating! However ,there are many ways to enjoy tasty and healthy snacks as we watch our team move the ball down the field.
Think healthy fats.
Consider an assortment of nuts served alongside dried fruit such as apricots, dried pineapple, raisins, cherries, etc. Throw in some dark chocolate dipped nuts, too.
Display a variety of olives on a platter. Consider Greek Kalamata olives, Green Spanish olives, garlic stuffed olives, red pepper stuffed olives and the sort.
Add color to your snacks by making guacamole, or try something new like a Mexican layer dip, which incorporates layers of black beans (or refried beans), shredded low-fat cheddar cheese, chopped tomatoes with green chilis, Greek plain yogurt or low-fat sour cream, chopped avocado (or guacamole). Serve with whole grain tortilla chips.
A fruit salad is not only nutritious, but also tasty and easy to make. Combine apples, pears, pomegranates, watermelon, cantaloupe, mandarin oranges, pineapple, kiwis, or whatever fruit you prefer for a wonderful and colorful sweet snack.
Make a fruit pizza. Use low-fat vanilla yogurt for the sauce and arrange pieces of fruit on top of it on a low-fat pie crust. Sprinkle with unsweetened coconut flakes and enjoy!
Fruit kabobs can be a great hit as well, with fruit such as pineapple and nectarines caramelizing quite nicely when grilled.
Don't forget the veggies.
Place a variety of colorful veggies such as orange baby carrots, white cauliflower florets, and green celery sticks on a platter. Serve with hummus, a chickpea dip.
Bruschetta can be a wonderful addition to any party. Slice up some tomato slices and place on top of pieces of grilled French bread that has been rubbed with garlic and topped with some olive oil. Next place a thin slice of fresh mozzarella cheese. Top with a fresh basil leaf for a wonderful appetizer, Italian style. You can also make a tomato salad with chopped tomatoes, onions, garlic and basil, tossed in light vinaigrette and serve over grilled bread.
Salsa with whole grain tortilla chips is an all-time favorite!
Stuffed mushroom caps!
Kale crisps are unbelievably tasty. Simply remove the washed and dried kale leaves from their stem and tear into bite-size pieces. Drizzle with olive oil and sprinkle with salt. Place on parchment paper and bake in a preheated oven at 350 degrees for 10 minutes.
Serve protein like a pro.
Serve an assortment of meatballs with a variety of sauces. Use lean ground beef, or white breast ground turkey. Combine with cooked rice or Panko bread crumbs and add spices. For Italian meatballs, use oregano and serve with a tomato-base sauce; for Asian style meatballs, use ginger and sesame seeds or green onions and serve with teriyaki or soy sauce. Experiment with different spices to make your own creation.
Sliders are quite popular and can be made very easily. Once again, consider using ground turkey or lean ground beef. Serve on whole wheat flat bread for an interesting change.
Consider mixing avocado with shredded chicken and sautéed onions for a variation on the classic chicken salad. The avocado adds healthy fat to this traditional salad and allows you to cut down on the amount of mayonnaise used. Serve with whole wheat pita bread.
Don't forget the beverages.
Smoothies can be a great hit at any party. Simply mix yogurt, a little bit of juice and fruit such as mango, strawberries, raspberries, blueberries, bananas, etc. for a healthy and refreshing drink. Kids will love this!
Have pitchers of fruit and vegetable infused water. Earlier in the day, wash and cut up lemon in slices and place in a pitcher full of water. Cover and let stand. You can also use cucumber slices. Do the same with orange slices.
Above all, remind your guests to drink responsibly if you plan to offer alcoholic drinks.
With some planning and creative thinking, you can enjoy delicious and healthy offerings at any Super Bowl party.
Your Affinity Occupational Health Sales Team
Holly Tomlin, lead employer health and wellness consultant for Affinity Occupational Health, enjoys building relationships with clients while finding creative solutions for their needs. Holly's background includes 15 years of experience in the health care field, with a strong background in employee assistance programs and occupational health. As a certified massage therapist, Holly has a special interest in educating others on the benefits of a healthy lifestyle, including wellness and prevention initiatives.
Tammy Davis, employer health and wellness consultant for Affinity Occupational Health, provides corporate clients with valuable information regarding services offered through Affinity Occupational Health. She works closely with clients to determine their specific needs for health and wellness services. Tammy has a bachelor's degree in business administration from UW Oshkosh and over 20 years of experience in marketing, sales, and customer service.
To contact Holly or Tammy, call the Affinity Occupational Health office located in Menasha, at 1-800-541-0351, or e-mail firstname.lastname@example.org or email@example.com.