HEALTHWORKSTHE HEALTHY LIVING NEWSLETTER FOR HNI CORPORATION FAMILIES | JUNE 2012

STEP

WALKING FOR WEIGHT LOSS, BUT THE SCALE WON’T BUDGE?

If you’re walking to lose weight but not seeing the results you expect, it’s probably time to mix up your routine. There’s no better time than early summer to get started.

To get more out of your walking routine, pick up the pace, says Mollie Keitges, senior program manager at Wellmark’s Well for Life Center. “If you’re in good shape, you might incorporate short bursts of jogging into your regular brisk walks,” says Keitges, “If you’re less fit, you might alternate leisurely walking with periods of faster walking.”

WALKERS’ BEST FRIENDSCheck out these cool tools walkers love.

STARTWALKINGNOW.ORGThis web site powered by the American Heart Association allows you to build personalized walking plans, track your activity, and find walking paths near you. Best of all - it’s free.

PEDOMETERA pedometer tracks the steps you walk each day. Most health experts recommend 8,500 to 10,000 steps a day. For a digital pedometer with lots of bells and whistles, we like Fitbit (about $100). For a more basic but still very accurate pedometer, try Timex’s T5E011M8 Pedometer, which received top marks for accuracy from Consumer Reports® (about $15). Both pedometers are available at Amazon.com.

SUPPORTIVE SNEAKERSIt sounds obvious, but a pair of supportive sneakers is a must-have. To prevent blisters, calluses, and sore arches, make sure your pair fits correctly. Get measured at a local shoe shop.

Walking is safe, simple, and aside from a good pair of shoes, it doesn’t cost a thing. Most medical experts agree just 150 minutes of walking each week has significant health benefits. We’ll show you how to rev up your walking routine for maximum health benefits and weight loss.

HOW TO REV UP YOUR WALKING ROUTINE

TRY INTERVAL TRAINING

Interval training involves alternating short bursts of high-intensity aerobic activity with slower, steadier exercise. “This technique delivers big results because it boosts your metabolism,” says Keitges. “With interval training, you vary the pace, which gets you out of a workout rut, enabling you to burn more calories and fat, and enhancing your physical and cardiovascular strength. It also reduces the risk of injury from repetitive moves.”

The greatest thing about interval training, says Keitges, is that it’s flexible. “Anyone can do it, from the exercise novice to the elite athlete. You can adapt it to your fitness level.”

INTERVAL

Pick your fitness goal, then get started using one of these interval routines.

minutes of walking

per week has

significant health

benefits, including

reducing your risk

for heart disease,

type 2 diabetes,

osteoporosis, colon

cancer, and breast

cancer.

FITNESS GOAL STEP 1 STEP 2 STEP 3 TAKE IT FURTHER

GET STARTED (beginner)Want to increase your walking speed? Try this routine at least 3 times per week.

Start with a 5 minute warm up.

Walk at a moderate pace for 2 minutes.

Walk as quickly as you can for 1 minute.

Repeat steps 2 and 3 through the end of your walk.

Over time, increase the time you spend walking quickly and decrease the time you spend walking at a moderate pace.

START JOGGING (advanced walker)Want to start jogging? Try this routine at least 3 times per week.

Start with a 5 minute warm up.

Walk at a moderate pace for 2 minutes.

Follow your walk with 30 seconds of jogging. Repeat steps 2 and 3 as often as you can through the end of your walk.

Over time, increase the time you spend jogging and decrease the time you spend walking.

ADD A CHALLENGE Want to melt about 30% more calories and tone your lower body? Try walking hills. Find a moderately steep hill outdoors, or set the incline to at least 7% on your treadmill.

Warm up at an easy pace on a flat surface for 5 minutes.

Walk hard, uphill, for 30 seconds. Then walk back downhill.

Walk hard, uphill, for 1 minute. Then walk back downhill.

Continue increasing the time you spend walking uphill (alternating with downhill walking) throughout the course of your walk.

GET YOUR FAMILY INVOLVED Make fitness fun for the entire family.

Ask a family member to join you for a half hour walk. It’s a great way to bond with your child or spouse without distractions.

Turn a nearby errand into a walk. Need to pick up a few things at the drug store or grocery store? Walk there together.

Walk to a local park and bring along a baseball, frisbee, or kite to play with once you get there.

Make it habit. Designate one night a week as a special walking night for each child. That night is your child’s time to get your one-on-one, undivided attention - and a little exercise.

Contact MAP1-866-899-1367 guidanceresources.com enter company code MAP4HNI

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Financial Information & ResourcesMAP’s financial professionals can provide

you with tools and information to get

out of debt, save for college, plan for

retirement, resolve credit card problems,

compare loan options, prepare for a home

purchase, and plan your will or estate.

MAP can even help answer tricky tax

questions.

All HNI members and their families can use

MAP as a single source for confidential

support and advice on a wide variety of

topics:

• Family and relationships

• Health and wellness

• Work and education

• Money and finance

• Laws and regulations

MAP’s single goal is to make life a little less

complicated for you and your family.

Confidential Support for Personal and Family ConcernsMAP can help with relationship issues, drug

or alcohol abuse, grief and loss, depression

or anxiety, problems with your children, or

marital problems. MAP’s hotline is staffed by

experienced clinicians 24/7, and your call will

remain completely private and confidential.

“Personal Assistant” ServicesMany people don’t realize MAP offers

personal assistant services to make life

a little easier. MAP can help you find

child care, elder care, and even pet care.

You can also ask for recommendations

for good home repair service providers,

realtors, and more. Provide MAP with

your specific criteria and you’ll receive a

personalized reference package. MAP

also provides helpful resources and

literature on topics such as planning for

college, purchasing a car, or relocating to

a new city.

Life is full of competing demands. Balancing work, family commitments,

finances, and emotional and phsyical health

can feel overwhelming. No matter what’s

going on in your life, HNI’s free Member

Assistance Program (MAP) can help.

Your guide to HNI’s free

Member Assistance Program (MAP)

Find financial aid for college.MAP can help you build a financial plan for your children’s college education. This includes helping you identify your eligibility for student loans, as well as free sources of college money like scholarships and grants.

Plan a vacation.MAP can help you find budget-friendly getaways near you. If you’ve already chosen your vacation spot, MAP can help you find travel arrangements and recommend attractions and restaurants that match your interests.

Get discounted legal advice.MAP can refer you to a local attorney for a free 30-minute face-to-face session to discuss your legal concern. If ongoing services are needed, you’ll get a 25% reduction in the attorney’s customary fees going forward.

Make a major purchase.Considering a big purchase? MAP’s consumer specialists will do the research for you! Whether you’re looking for a new car, appliance, or TV, MAP can provide you with product recommendations that fit your needs and budget.

Plan a party. Planning a graduation, birthday, or anniversary party? MAP can help you find a venue, caterer, rental companies, and more.

5 Surprising Ways You Can Use MAP

1 in 12ADOLESCENTS ARE SMOKERS

according to the National Survey on Drug

Use and Health released last month. You can

help prevent your children from lighting up by

talking about the health effects of smoking

from an early age and setting a good example

yourself. If you or your spouse want help

to quit smoking, try HNI’s free Quit Tobacco

program. More information is available online at

www.hnihealthworks.com. If you suspect your

child needs help quitting, call HNI’s Member

Assistance Program (MAP) for confidential

assistance at 1-866-899-1367.

PEOPLE WITHCOMMUTES OF

15 milesOR MORE EACH DAY HAVE A HIGHER RISK OF HIGH BLOOD PRESSURE AND OBESITY than those

with shorter commutes, likely due to the extra time spent sitting.

The American Journal of Preventive Medicine advises people

with longer commutes to find creative ways to get more physical

activity. Even a daily 10-minute walk can help to reduce your risks.

OF AMERICANS WILL BE OBESE BY 2030 if current trends continue, say

new statistics from the U.S.

Centers for Disease Control and

Prevention. Fight back against

obesity now by committing to

get just 10 minutes of physical

activity every day. Walking

around the block, taking

the stairs, and mowing

the lawn are good ways

to get started.

30 SPFIS THE MINIMUM SUN PROTECTION FACTOR YOU SHOULD LOOK FOR WHEN YOU BUY SUNSCREEN, according to the American Academy of Dermatology. Choosing an

SPF under 30 provides insufficient protection from the sun’s cancer-

causing rays. Regardless of whether you’re light- or dark-skinned,

look for a water-resistant sunscreen that blocks both types of harmful

sun rays - UVA and UVB.

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H E A L T H N E W S B Y T H E N U M B E R S

NURSES ARE AVAILABLE TO ANSWER YOUR FAMILY’S HEALTH QUESTIONS

when you call Wellmark Blue Cross and Blue Shield’s Personal Health

Assistant Hotline at 1-800-724-9122. The service is free with your HNI Health

Plan coverage, and provides around-the-clock answers to health questions.

Not sure whether to go to the doctor or wait it out? Need advice for making

a child with the flu more comfortable? Just call the 24/7 line. Program the

number into your cell phone today.

DIETERS LOST AN ADDITIONAL

15.5 POUNDSBY DRINKING 2 GLASSES OF WATER PRIOR TO EACH MEAL compared to fellow dieters who didn’t

drink the extra water over a three-month period, according

to a recent Virginia Tech University study. Not only does

the extra water keep you hydrated, which helps your body

burn fat, but it also fills you up before you sit down to a

meal, curbing your appetite so you take in fewer calories.

Benefits SpotlightHAVE YOU NAMED YOUR BENEFICIARIES?

STUFF WE LOVE WEBSITES, PODCASTS, BOOKS, PRODUCTS AND APPS WE CAN’T WAIT TO SHARE WITH YOU THIS MONTH.

Start Walking Website(www.startwalkingnow.org)

This free site, powered by the American Heart Association (AHA), provides plenty of information to help you start a walking program. You can build a personalized walking plan, find a walking path near you, and use the online activity tracker to chart your progress over time.

House Call Doctor Podcast (Free in the iTunes store)

Each week, Dr. Majd, a board-certified Family Medicine physician, provides quick health tips on a variety of topics ranging from weight loss to insomnia to common medical conditions. The 10-minute-or-less podcasts provide actionable tips you can build into your life.

Cooking Light Magazine ($18/year at Amazon.com)

Cooking Light magazine is our go-to source for easy, tasty, family-friendly recipes that keep your dinner table healthy. Each issue contains recipes, taste tests, health tips, how-to articles, and more.

Quick - who is the beneficiary for your life insurance? 401(k) retirement account? Health

Savings Account?

If you aren’t sure who your beneficiaries are (or whether you even have any) it’s time to

spend a few minutes doing a beneficiary check-up.

A beneficiary is the person you designate to receive a benefit in the event of your death.

Keeping your beneficiary information current ensures your benefits will be distributed

according to your wishes if you pass away. Here’s a quick summary of benefits for which

you should name beneficiaries.

Benefit How to name beneficiariesLife Insurance and Accidental Death & Dismemberment (AD&D) Insurance

Log in to Member Access online at https://portal.adp.com and click “Benefits Enrollment” under the Benefits tab.

401(k) Retirement Account Log in to www.401k.com and click “Your Profile” in the upper toolbar.

Health Savings Account Log in to www.MyHealthEquity.com and click “My Profile” in the upper toolbar.

BOB MARK Supervisor, Case Finishing Room Lost 72 pounds Why did you join the Challenge? I lost a brother to stomach cancer last October and I decided I needed to get healthy. I thought the challenge would be a great way to kick-start my endeavor and I was right.What’s your best advice for others? Don’t get discouraged if you don’t lose much weight right away. It took time to put the weight on, and it will take time to take it off. Find someone who can motivate you, and whom you can also encourage to get healthier.How has life changed? It seems like grocery shopping takes a lot longer because my wife and I look over the entire nutrition label when we buy food. We’ve realized some things we thought were healthy (because they are low in calories) actually aren’t because they contain other unhealthy ingredients (like high sodium or sugar). We’re also very physically active now, which makes us feel so much better.What are your plans for the future? I’ll continue to exercise daily, especially with the encouragement of my wife. I want to get in good enough shape to run a 5K in the future.

Together, team Mark-Set-Go of Gunlocke lost nearly 16% of their pre-Challenge body weight! Pictured from left to right: Bob Mark, Dena Mark, Floyd Sharp, and Cindy Lord.

DENA MARK Trainer Lost 17% of pre-Challenge weight Why did you join the Challenge? To lose weight, increase my energy level, and become healthier. I want to be able to enjoy life with my family as I get older.What’s your best advice for others? Start small if you have to, but don’t give up. If you need someone to help support you, find that person. I’ve realized this is something I can’t do on my own. If you mess up a little, don’t let it be an excuse to stop making progress toward your goals. There’s no quick fix to losing weight, so stop looking for one! And remember, living healthier is so worth the difference it makes in your life!How has life changed? I feel better and want to do more. My husband and I love doing things together, and this gives us the ability to enjoy life more. We eat healthier, but still eat really good food. Plus, we can keep up with the 13 grandkids much more easily!What are your plans for the future? The 100-Day Challenge was a good way to get started, but I still have a way to go. I know I’m doing this for the rest of my life. A friend told me to just take it one day at a time, that there will be great days and not-so-great days. This advice really helped me.

CINDY LORD Load Planner Lost 5 poundsWhy did you join the Challenge? I wanted to lose 10-20 pounds. My motivation was to lose enough weight to look decent in a dress to attend a wedding... and in my future wedding!What’s your best advice for others? Really want it, because if you want it, you will do what is necessary to achieve it. Find a motivator and partner to work with. (I don’t have the drive to follow through on my own!)How has life changed? I’ve started drinking more water, and I’m still working on improving my diet a little more by cutting out soda. I’m also adding more activity into my life.What are your plans for the future? I had some health concerns that put my journey on hold, but once I get a clean bill of health from my cardiologist, I’ll be working an exercise plan into my lifestyle. I also plan to keep tweaking my diet - it’s not too bad, but it could use some improvement.

FLOYD SHARP Materials Manager Lost 24 poundsWhy did you join the Challenge? My goal was to lose 25 pounds during the 100-Day Challenge, and to continue afterward and lose another 25 pounds.What’s your best advice for others? Don’t punish yourself. Use portion control. Exercise!How has life changed? I’m walking with my wife nearly every day, weather permitting.What are your plans for the future? After the 100-Day Challenge, I’ll continue to practice portion control, including limiting snacks. When I do need a snack, I’ll eat fruits and fibers instead of less healthy options.

In early 2012, more than 600 HNI members and their family members organized into teams and joined the Live Healthy America 100-

Day Challenge, a commitment to living healthier for 100 Days. Congratulations to all participants who recently completed the Challenge,

and especially to our winning teams: team CHAMELEON of Hearth & Home Technologies’ Colville Plant for winning the physical activity

category, and team Mark-Set-Go of Gunlocke for winning the weight loss category. In this article, team Mark-Set-Go shares their weight

loss advice.

C O N G R AT S 1 0 0 - DAY C H A L L E N G E W I N N E R S !

Recipe of the Month

Prep time: 25 minutes Cook time: 10 minutes

Kids can help by:

♦ Crushing and peeling the garlic

♦ Rinsing the tomatoes and cilantro

♦ Wiping the mushrooms clean

♦ Measuring and mixing the sauce ingredients

♦ Skewering the kebabs with an adult helper (wash hands afterward!)

Cilantro Lime Shrimp KebabsCelebrate the weather by dusting off your grill and cooking up these simple kebabs.

408 East Second Street

Muscatine, IA 52761

Recipe courtesy of U.S. Centers for Disease Control & Prevention

You’ll need

• 32 large shrimp, uncooked and

deveined

• 1/2 C lime juice (requires about 5-6

limes)

• 4 cloves of garlic, crushed and

peeled

• 1/2 tsp black pepper

• 4 tsp olive oil

• 4 Tbsp fresh cilantro, rinsed and

chopped

• 20 cherry tomatoes, rinsed and

dried

• 20 white button mushrooms, wiped

clean and stems removed

Directions

1. Combine the lime juice, garlic,

pepper, olive oil, and cilantro.

2. Place the shrimp in a medium bowl

and pour the cilantro lime marinade

over the shrimp. Let marinate for 10

to 15 minutes in the refrigerator.

3. Alternate cherry tomatoes,

mushrooms and shrimp on eight

skewers.

4. Grill the skewers over medium heat

for 3 to 4 minutes on each side until

the shrimp are just cooked through.

Yield: 4-6 servings

PRSRT STD US POSTAGE

PAID CEDAR RAPIDS IA

PERMIT 174

If you have a success story to

share or suggestions for future articles, we want to hear

from you!

Contact us: HNIHEALTHWORKS@hnicorp.com