LIVE WELL, BE WELL 2017 Summer Fitness, Family Style · LIVE WELL, BE WELL July 2017 Yes No When I...
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LIVE WELL, BE WELL ® July 2017 Yes No When I consider this past month overall: 10 0 I have a good balance between work and play. 10 0 I have close, fulfilling relaonships with others. 10 0 I feel able to handle the current stress in my life. 10 0 My life has a sense of meaning or purpose. 10 0 I feel good about myself. 10 0 I am able to adapt to change. 10 0 I feel content with my life. 10 0 My energy level is adequate most of the me. ➡ Continued on page 4. QuikRisk TM Assessment: How’s Your Emotional Health? By Eric Endlich, PhD When was the last me you had a mental health checkup? This quick assessment can help you get an idea of your emoonal health. Summer Fitness, Family Style Exercising together as a family can help keep you strong physically and emoonally, especially when the acvity involves fun in the sun. Children and adults alike need daily exercise. To make it happen, plan. First, if you can, set aside at least 30 minutes 2 or 3 mes a week for family exercise, perhaps aſter work or dinner. Discuss it as a family and list a variety of fitness acvies and sports. Use your imaginaon: >> Start in the backyard. Play badminton in pairs or singles. It’s a fun way to keep moving for 1 to 2 hours. >> Play catch, soccer or pool volleyball. >> Most young children are delighted to simply walk hand in hand to the park with their grown-ups. >> Be adventurous — plan exploratory hikes. Pack a map and a picnic; carry a bird or plant guide. >> For a muscle workout, explore nearby waterways by canoe or kayak. A calm river or pond is good for beginners. >> Walk or bike everywhere you can — nearby shops, a library, your kids’ school or sports events. An acve childhood leads to lifeme habits of exercise and good health. Just leave the TV, game console and smart devices behind and enjoy the outdoors. Safety Corner: Road Construction Readiness Take 10 precauons to stay safe in the zone. Highway work zones are hazardous for motorists who drive through signs, barrels and lane changes; for workers who build, repair and maintain roads and bridges; and for emergency responders, cleanup, ulity and demolion personnel. Follow these safety precauons: Stay alert, minimize distracons and be paent. Dedicate your full aenon to the roadway. Avoid changing the radio staon, using a mobile phone, eang, or other distracons that can affect your concentraon. Keep headlights on. Pay aenon to the road. Heed signs and watch brake lights on vehicles ahead. Keep an eye on traffic around you, and be prepared to react. Be mindful of merging. Merge well before you reach the lane closure. And remember that traffic paerns can change daily. Don’t tailgate. Follow other vehicles at a safe distance. Obey the posted speed limit. Workers may be present just feet away. Also, be aware that fines may be doubled for moving traffic violaons in work zones. Be prepared to slow down further, depending on condions. Change lanes safely. Change lanes only where pavement markings indicate and only when traffic condions permit. Follow instrucons from flaggers. Expect the unexpected. Workers, work vehicles, or equipment may enter your lane without warning. Also, other vehicles may slow, stop or change lanes unexpectedly.
Transcript of LIVE WELL, BE WELL 2017 Summer Fitness, Family Style · LIVE WELL, BE WELL July 2017 Yes No When I...
LIVE WELL, BE WELL
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July
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Yes No When I consider this past month overall: 10 0 I have a good balance between work and play. 10 0 Ihaveclose,fulfillingrelationshipswithothers. 10 0 Ifeelabletohandlethecurrentstressinmylife. 10 0 Mylifehasasenseofmeaningorpurpose. 10 0 Ifeelgoodaboutmyself. 10 0 Iamabletoadapttochange. 10 0 Ifeelcontentwithmylife. 10 0 Myenergylevelisadequatemostofthetime.
➡ Continued on page 4.
QuikRiskTM Assessment: How’s Your Emotional Health? ByEricEndlich,PhD
When was the last time you had a mental health checkup? Thisquickassessmentcanhelpyougetanideaofyouremotionalhealth.
Summer Fitness, Family StyleExercising together as a family can help keep you strong physically and emotionally, especially when the activity involves fun in the sun.
Children and adults alike need daily exercise.Tomakeithappen,plan.First,ifyoucan,setasideatleast30minutes2or3timesaweekforfamilyexercise,perhapsafterworkordinner.Discussitasafamilyandlistavarietyoffitnessactivitiesandsports.Useyourimagination:
>> Start in the backyard. Playbadmintoninpairsor singles.It’safunwaytokeepmovingfor1to2hours.
>> Play catch, soccer or pool volleyball.
>> Most young childrenaredelightedtosimplywalk handinhandtotheparkwiththeirgrown-ups.
>> Be adventurous—planexploratoryhikes. Packamapandapicnic;carryabirdorplantguide.
>> For a muscle workout,explorenearbywaterways bycanoeorkayak.Acalmriverorpondisgoodforbeginners.
>> Walk or bike everywhere you can—nearbyshops,alibrary, yourkids’schoolorsportsevents.
An active childhood leads to lifetime habits of exercise and good health. JustleavetheTV,gameconsoleandsmartdevicesbehindandenjoy the outdoors.
Safety Corner: Road Construction ReadinessTake 10 precautions to stay safe in the zone.Highwayworkzonesarehazardousformotoristswhodrivethroughsigns,barrelsandlanechanges;forworkerswhobuild,repairandmaintainroadsandbridges;andforemergencyresponders,cleanup,utilityanddemolitionpersonnel.Followthesesafetyprecautions:Stayalert,minimizedistractions
andbepatient.Dedicateyourfullattentiontothe
roadway.Avoidchangingtheradiostation,usingamobilephone,eating,orotherdistractionsthatcanaffectyourconcentration.
Keepheadlightson.Payattentiontotheroad.Heed
signsandwatchbrakelightsonvehiclesahead.Keepaneyeontrafficaroundyou,andbepreparedto react.
Bemindfulofmerging.Mergewellbefore you reach the lane closure. Andrememberthattrafficpatternscanchangedaily.
Don’ttailgate.Followothervehicles atasafedistance.
Obeythepostedspeedlimit.Workersmaybepresentjust feet away. Also, be aware that finesmaybedoubledformoving trafficviolationsinworkzones. Be prepared to slow down further, dependingonconditions.
Change lanes safely. Change lanes onlywherepavementmarkingsindicateandonlywhentrafficconditionspermit.
Followinstructionsfromflaggers. Expecttheunexpected.Workers,
workvehicles,orequipmentmay enteryourlanewithoutwarning. Also,othervehiclesmayslow,stop orchangelanesunexpectedly.
PB4.U®7.2017:LiveWell,BeWell
Fear of gaining weight is often a barrier to quitting smoking and a major cause of relapse after quitting.Andwhilesomequittersloseweight,mostgainafewpoundsintheearlymonthsafterquitting.What causes the weight gain?
✒ Smokingsuppressesappetite;smokersofteneatlessandweighlessthannon-smokers.✒ Withoutusingtobacco,yourappetitemightincreasesoyoueatmore.✒ Nicotineisastimulantthatincreasesthebody’smetabolismatrest;whenyoustopsmoking,youmayburnfewercalories,whichcanleadtoweightgain.✒ Nicotinecravings,boredomandstresscantriggerovereating.
To keep your weight in check:
Eat 4 to 5 small meals and healthful snacks throughout your day for steady energyandappetitecontrol.
Avoid alcohol and sugary drinks, whichoftencontributetoweightgain.Options:sparklingwaterwithcitrus slices,andherbaltea.
Exercise aids withdrawal. Get up,dosomechoresortakeapleasant walk whenever you can.
Sleep well.Lackofsleepcanleadtoeatingmoreandweightgain.
See your health care provider for quitting advice. There are several optionsforeasingtheeffectsofnicotinewithdrawal.
Choosing Digital Fitness Your new training partner?Technology is a major force in America’s pursuit of fitness.Mobileappsandwearablegaugesofferversatile,convenientwaystopursueexerciseandnutritionalgoals.Forexample,youcandigitally:3Trackactivity,calories,heartrateandother
fitnessgoals.3Competeandnetworkwithfellowexercisers
viasocialmedia.3Takestreamingexercise,nutritionorweight-lossclasses.3Synchronizeexercisewithmusiconyoursmartphone.3Burnupthemileswithasmartphonecyclingappwithaudioinstructions.Your primary goal in using any technology shouldbetospuryouintoaction.Willitmotivateyouenoughtochangeyourhealthhabits?Youstillneedtoexerciseandeatnutritiously.List the features you think will help you the most, such as a food tracker to lose weight,adietplanwithrecipesorafitnessappwithinteractivecoaching.Checkappstoresforratingsandcustomerreviews.Askaboutproductaccuracy,interfaceandease of use.Check that exercise appsmeetAmericanCollegeofSportsMedicineguidelines (acsm.org).Digitalappscanpotentiallyhelpimproveyourhealth,buttheycan’t replacetheknowledgeofamedical,fitnessornutritionprofessional.
From Smoking to Extra Pounds?
Final thought: Take time to adjust to your lifestyle. Quitting is an important part of your future.
!
Medications: Rules for SafetyMedication errors are all too common. Misuseofmedicineinthe U.S. has led to nearly 700,000 emergencyvisitsand100,000hospitalizationsperyear.
Keep a close watch on what you’re taking:Know what each drug does. When yourhealthcareproviderprescribes anewmedicine,ask what it does and how it will help you.Learnhowtouseitandwhattoexpect.Readandsavetheinformationforeveryprescriptionorover-the-counter(OTC)medicineyouuse.
Regularly review all of your medications and supplements with your provider.Discussanyalcoholortobaccouse.Theymayaffectyourmedicines.
Ask about side effects. Many medicinesanddietarysupplementsproducesomedegreeofsideeffects,whichyourproviderandpharmacistshouldexplain.Callyourproviderpromptlyifyouhaveaseriousreaction.
Keep a formal, updated medications record. IncludeprescriptionandOTCmedicines,aswellasanysupplementsorherbsyouuse.Reviewthisrecordeachtimeyoumeetwitheachofyourprovidersorgotothehospital.Besurewhatyougetatthepharmacymatcheswhatyourproviderordered.
Shop smart if you buy medicine online.Buyonlyfrom(a)licensedpharmaciesintheU.S.that(b)requireyourprovider’sprescriptionand(c)haveapharmacistavailableforquestions.Tolocatesafeand legalonlinepharmacies,gotofda.gov and search for FDA BeSafeRx.
PB4.U®7.2017:LiveWell,BeWell
Conquer Fear of Public Speaking People often say they are more afraid of public speaking than nearly anything else. Youcanlearntobeagoodpublicspeakerwithpreparation and practice:>> Visualize yourself giving a successful speech or presentation.Imaginehowtheaudiencereacts,whatyousay,whereyoustand and how the venue looks. >> Write down and memorize how you will open and close your speech, and create notes for the rest of it.Memorizeasmuchasyoucanandusebulletpointsoranoutlinetofollow.Thiscanreducenervousnessaboutspeakingoffthecufforforgettingwhatyouneedtosay.>> Do a dry run. Useyourvisuals,putontheclothesyouplantowearandstandintherightposition.Makeyourrehearsalsasrealisticaspossible.>> Tell a personal story to ease your anxiety.Findawaytorelatetheinformationtoyourownexperiences,ratherthansimplyimpartingdrycontent.>> Loosen up. Breathingdeeplyandslowlybeforeyoubeginspeakingwillhelpcalmyourmind.Stretchingyourarms,neckandchestwillhelpexpandyourbreathingandhelpyouspeakmorenaturally.>> Pause to collect your thoughts. Experiencedspeakersbuild breaksintotheirspeeches andpresentations,sothey havetimetorefocus.
easy RECIPEFromPersonalBest®
1can(15oz.)no-salt-added black beans, drainedandrinsed
1 mango,peeled,pittedanddiced1can(15oz.)no-salt-added corn
niblets,drained1 orange bell pepper,seededanddiced1mediumtomato,diced2 green onions, chopped
COOL CORN AND BLACK BEAN SALAD
Makes 4 servings. Per serving:297calories| 9gprotein| 15g total fat | 2g saturated fat |10gmonofat|3gpolyfat
38gcarbohydrate| 7g sugar |9gfiber|298mgsodium
1.Inaservingbowl,combineblackbeans,mango,corn,peppers, tomatoandgreenonion.2.Whisktogetheralldressingingredients. Combinesaladanddressing,andserve.
DRESSING:¼ cup fresh lime juice¼ cup olive oil½ tsp ground cumin¼ cup chopped fresh cilantro ½ tsp salt
TIP of the MONTHSummer BerriesWhen summer berries are at their peak of freshness(andthebestprice),stockupandfreezesomeforthewinter.It’seasy:Rinseanddryberries,arrangethemonparchment-linedbakingsheetsandfreeze.Storefrozenberriesincontainerslabeledfreezer-safeforupto1year.Enjoywithoatmeal,yogurtandmore.
No Heat Required: Summer Meals By Cara Rosenbloom, RD
You know those days when it’s too hot to cook dinner?Ifthetemperatureissoaring,consideranutritioussupperwithoutyourstove.Herearesomeideas:
Take the heat off with cool carbs. Insteadofboilingpasta,potatoesorrice,considerready-to-usecorntortillas,aswellaswhole-grainbreadsandcrackers.Makesimplesandwichesandwraps,orartfullycombinecrackers,cheese,olives,turkeybreastandmarinatedvegetablesfortapas.
Start with salad.Farm-freshfruitsandvegetablesareabundantinthesummerandaredeliciouswithoutanyheatrequired.Tomatoes,cucumbers,leafygreens,peppers,carrotsandfreshherbsareavailableatgrocerystores,farmersmarketsorfromyourowngarden.Theyformthebaseforeasysaladsandsidedishes.Roundoutthevegetableswithno-cookproteinoptions,suchascannedtunaorsalmon;cannedchickpeasorlentils;nuts;seeds;cheese;orstore-boughtrotisseriechicken.
Use appliances that don’t heat up your kitchen—yourfreezer,forexample.Serveafrozenshrimpringatroomtemperatureoruseinsalads,freshVietnamese-stylespringrollsorshrimppo’boysandwiches.Whipupacoldwatermelonsouporzestygazpachowithablender.Anddon’tforgetyourcanopener.Acornandblackbeansaladorasimpletunasandwichisjustatwistaway.
With a little ingenuity, it’s easy to eat well and keep your cool.
PB4.U®LiveWell,BeWell:7.2017
Stay in Touch Keepthosequestionsand
suggestionscoming!
Phone: 800-871-9525 Fax: 205-437-3084 Email: [email protected] Website: personalbest.comExecutiveEditor:SusanCottman•Advisers:JamieLynnByram,MBA,AFC,MS;EricEndlich,PhD;MaryP.Hollins,MS,JD;DianeMcReynolds,pastExecutiveEditor;ZorbaPaster,MD;CharlesStuartPlatkin,PhD;ElizabethSmoots,MD,FAAFP•EditorialAssistant:ErinBishop•Designer:HeatherBurke
The content herein is in no way intended to serve as a substitute forprofessional advice. Sources available on request.© 2017 Ebix Inc. DBAOakstonePublishing, LLC.All rights reserved.Unauthorized reproductioninanyformofanypartofthispublicationisaviolationoffederalcopyrightlawandisstrictlyprohibited.
PersonalBest®isaregisteredtrademarkofOakstonePublishing,LLC.2700CorporateDrive,Suite100,Birmingham,AL35242• 800-871-9525•fax205-437-3084. Printedonrecycledpaper.
QuikRiskTM Assessment: How’s Your Emotional Health? ➡ Continued from page 1.
What’s your number?Ifyourscorewasfrom40 to 80,youaremorelikelytobe well-adjusted.Ifyouscored0 to 30,thinkofsomechangesyoucanmaketofeelbetter.
Take positive steps: Spendqualitytimewithothersinperson(notjustviaphone orcomputer),stayphysicallyactive,dosomethingkindforsomeone,getenoughsleep,learnmeditationorrelaxationtechniques,anddon’trelyonalcoholordrugstocope. Ifyourscoreconcernsyou–orifyouhavewarningsignssuchasmoodinessorinabilitytoenjoyactivities–considerseeingaprofessionalcounselororspeakwithyourhealthcareprovider.
Before you hit the road:
>>Checkthehitchandconnectiontomakesureit’ssecure.Makesurewhateveryouaretowingistightlyfastenedtothetrailer.
>>Checkthebrakelightsandsignalsto makesuretheyworkonthetraileryouaretowing.
>>Practicemaneuveringthetrailerinanemptylot–especiallyturningand backingup.
SafetyCorner: Towing Tips
Boating or camping this summer? Brushupontowingsafely.Herearesometips.
On the road:
>>Stayawareofyourtrailer’sclearance andplanyourtriptoavoidplaceswhere itcan’tfit.
>>Slowdown.Sinceyou’repullingatrailer,you’llwanttodecreaseyourspeed,especiallywhenturning.Accelerate slowly, too.
>>Giveyourselfmoreroomtobrake.Pullingatrailermeansthatyou’llneedalotmoretimetoslowdownandmorespacetostop.
Just Drink More – Water, That IsBy Wellspring Family Services (EAP Provider)
Waterreallymaybe a secret weapon to keepingweightincheck longterm.Accordingto research, people who tookintoolittlewater dailyhada50%higher riskforobesitycompared to those who got enough water.The researchers noted that the study “indicateshydrationmightimpact weight,butitdoesnotprovethat.”Explainingwhywaterintakemaybe linkedwithahealthierweightwasbeyond the scope of the study.Recommendationsvary,buttheInstituteofMedicinesuggests:•125ouncesofwaterdailyformen.•91ouncesofwaterdailyforwomen.Heavierpeopleneedtogetmorefluidsthanslimmerones,thestudyauthorssaid.Inadditiontodrinkingwater,wateralsocanbefoundinwater-richfoodssuchasapples,celery,cucumbers,plumsandwatermelon,justtonameafew.Source: Annals of Family Medicine, July/August 2016, 14 (4)
Benefits News & NotesRetirement ContributionRetirementcontributionforPublicEmployeesRetirementSystem(PERS)forPlan2participantsincreased,pleaseseechartbelow.Perstandardpractice,theseratesarescheduledtobeginon July1,2017whichisthebeginningofthenewfiscalyearforWashingtonState.PERSPlan2participantswillseethisratechangesontheirJuly21,2017paycheck.
Contribution Rates Effective July 1, 2017(Employer rates include 0.16% DRS administrative expense rate)
Plan1Plan2
Public Employees’ Retirement System (PERS) CurrentRate NewRate CurrentRate NewRateMemberContributionRate 6.00% 6.00% 6.12% 7.38%
EmployerContributionRate 11.18% 12.70% 11.18% 12.70%*
EmployerratesforPlan3arethesameasforPlan2.
Open Enrollment for 2018 Benefits runsMonday,October2throughFriday, October27.Markyourcalendarandlookformoreinformationinthefall!
