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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 healthy diet » Choose healthy options

at home, cafeteria, and eating out

» Consult with a dietician or health professional to help guide changes

» Join a support group123

SOMC is helping by: » Healthier alternatives in

vending and cafeteria » Weight Watchers » Reduce the cost on

healthy options » Wellness coaching » Nutrition cooking

education and support » Employee Challenges » Lose & Win for LIFE » Forever Fit

Exercise » Join a fitness center » Plan 30 minutes of

exercise daily » Consult with a fitness

professional or health professional

SOMC is helping by: » Main Campus Fitness Room » Opportunity to earn free

LIFE Center membership » Safe walking routes » Exercise counseling

and training » Employee Challenges

Stop Tobacco Use » Consult with a health

professional » Nicotine replacement

therapy » Medications to help

reduce tobacco use

SOMC is helping by: » Free smoking cessation

education and support » Medication support

through medical plan » SOMC Cancer Center » American Cancer Society

Resource Center

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Let the Healthy Partners Program help you along your Health and Wellness journey. Let us help you

GET HEALTHY, STAY HEALTHY

Utilize Preventative Care Manage Your Health Condition | Manage Emotional Health

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Utilize preventative care » Have a primary

care physician » Have annual health

screenings » Know what your

insurance covers

SOMC is helping by: » Free preventative benefits

in medical plan » Free health and

wellness screenings throughout the year

» Wellness counseling/coaching

Manage your health condition » Follow primary

care physician recommendations

» Modify lifestyle factors that affect your health condition

SOMC is helping by: » Personal health and

wellness coaching/counseling

» Chronic condition education and support

» Chronic condition management guidelines provided to physicians

» Diabetes education

Manage emotional health » Exercise daily » Create a support system

with family and friends » Learn individual stress

triggers and find ways to reduce or limit contact

SOMC is helping by: » Stress and time

management education and counseling

» Free Employee Assistance Program (EAP) counseling

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Welcome to the Healthy Partners Program. It is our goal to help you achieve your personal health and wellness goals along with improving your quality of life.

Eligibility

Eligible participants include all SOMC employees and their spouse or significant other on the SOMC medical plan.

There are 3 components to enrolling in the program:

1. Complete your Lab Work2. Complete your Health Risk Assessment (see page 14 for

instructions on how to complete your Health Risk Assessment).3. Complete your biometric screening

Once you are enrolled in the program you will need to attend the Healthy Partners fair every October to repeat the above steps if you want to remain an active member in the SOMC Healthy Partners.

Throughout the year you will want to work toward meeting the goals of the Healthy Partners Program along with meeting your personal health & wellness goals. There are a couple of important things that you will need to keep track of throughout the year:

1. Keep a log of your fitness minutes. You will want to include the type of exercise performed and the duration. The goal is to achieve at minimum 150 minutes of moderate to vigorous exercise each week.

2. Keep a daily log of your food intake. You will want to include the calorie content of the food you consume. The goal is to record all food consumed at least 5 days per week.

In addition to the 2 items listed above there are various services available to help you achieve the goals of the Healthy Partners Program. Please review the next several pages to learn more about how you can achieve your goals and what programs/services are available to assist you.

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Body Mass Index (BMI)Body Mass Index (BMI) is a number calculated from a person’s weight and height. BMI is used as a screening tool to identify whether an individual is considered 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 fruits

and vegetables. Be aware of proper portions or serving sizes. Begin to keep a nutrition log. Tracking how much you eat and drink each day can help you to identify areas for improvement. In addition, you want to begin a regular exercise routine. You should track your exercise routine by 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 to

your weight loss. Don’t stop these behaviors once you see 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 regulated

by the Food and Drug Administration (FDA) and could possibly be harmful to your health. These choices are not a substitution for making healthy food choices and participating in regular physical activity.

• As with any weight loss program you should consult your physician/healthcare provider prior to starting.

Body Fat PercentagePercent body fat is the percentage of fat your body contains. Exact body fat percentage cannot be precisely determined, but multiple methods are used to estimate it. These include; a formula that uses your weight in pounds and waist circumference, the use of calipers to measure skin fold thickness, or bioelectrical impedance calculation.

• Some body fat is required for overall health. It plays an important role in protecting internal organs, providing energy, and regulating hormones.

• Excess body fat is linked to an increased risk for diseases such as cancer, diabetes, and heart disease

Good Body Composition (% Body Fat) for Men and WomenAge 20-29 30-39 40-49 50-59 60+Male 2-14 2-17.4 2-19.5 2-21.2 2-21.9Female 10-20.5 10-21.5 10-24.8 10-28.4 10-29.2

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Exercise & Physical Activity-What is the difference?Physical Activity is the state of being active or moving your body in a repeated motion. It can be broken into 3 areas of activity- cardiovascular (cardio), strength training, and stretching.

Exercise is a form of physical activity that is planned, structured, repetitive and purposeful with a main objective of improvement or maintenance of one or more components of physical fitness.

How much exercise is recommended?• It is recommended for individuals to log 150 minutes or more

of moderate to vigorous exercise each week. 150 minutes of exercise each week is vital to obtaining health benefits. However, if you are aiming for weight loss it is recommended that you exercise 60 minutes most days of the week. This averages out to approximately 300 minutes per week.

• Exercise can be broken down into shorter sessions. You do not need to complete the exercise all at once. Be mindful of the intensity of your exercise. The greater the level of intensity, 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 maintained

over a period of time. Examples of moderate & vigorous cardio are zumba, 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 specific muscle group is extended or lengthened. It is important to stretch before AND after all physical activity as it helps to increase flexibility, decrease soreness and helpful for injury prevention. Some examples of stretching are calf stretches, hamstring stretches, tricep stretches, and certain yoga poses.

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How do I track my exercise?• You may track your exercise in several formats: paper, electronic, fitness

application, etc. You want to use a method that is user friendly for you!• When tracking your exercise you want to note the type of

exercise 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.com » My Fitness Pal - www.myfitnesspal.com » My Net Diary - www.mynetdiary.com » LoseIt - www.loseit.com

*If you choose not to log your exercise minutes in an electronic format you may pick up a paper exercise log at the Healthy Partners Fair or in the Employee Health & Wellness office.

Nutrition LogTracking what and how much you eat and drink each day can help you identify areas for improvement and helps you track your progress. You should aim to keep a nutrition log at least 5 days per week. Your log should include the following:

• Everything you eat and drink• The serving size of what you have consumed• The calories for the items

Here is a sample nutrition log:

Time Food/Drink Calories8:00AM 1 cup of cereal

1 small banana1 cup of skim milk

273

10:30AM 1 Granola Bar 190

12:30PM 1 serving of baked potato chips4 ounce turkey burger on a bun with lettuce, tomato, & mustard

500

3:00PM 6 ounces of Non-Fat Greek Yogurt 140

6:30PM Spaghetti with marinara sauce, grilled chicken and steamed broccoli

550

Total Calories for the day 1,653

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How do I track my nutrition?• You may track your nutrition in several formats: paper,

electronic, fitness application, etc. You want to use 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.com » My Fitness Pal - www.myfitnesspal.cm » My Net Diary - www.mynetdiary.com » LoseIt - www.loseit.com

*If you choose not to log your nutrition in an electronic format you may pick up a paper nutrition log at the Healthy Partners Fair or in the Employee Health & Wellness office.

Blood PressureBlood pressure (BP) is the force of blood pushing against the walls of the arteries as the heart pumps. It naturally goes up and down, but problems start to develop when the pressure stays high for long periods 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 attack or stroke. Category Systolic

(top)(mmHG)Diastolic

(bottom)(mmHG)

Normal < 120 < 80

Pre-Hypertensive (at risk) 120 - 139 80 - 89

High 140 of above 90 or above

What can cause high BP?• Many risk factors can contribute to high blood pressure. Smoking,

being overweight, not getting enough physical activity, stress, and unhealthy eating habits all can impact your readings. Family history and advanced age can also play a role in developing blood pressure.

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How can I lower my blood pressure?• Blood pressure can be lowered with a healthy, balanced diet and

daily 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 pressure

Tobacco FreeTobacco free means refraining from the use of any form of tobacco – including cigarettes, cigars, e-cigarettes, and smokeless tobacco. Tobacco use has strong links to increased risk of heart 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, and increase your risk for long-term health problems.

• Secondhand smoke is dangerous, too. Each year, primarily because of exposure to secondhand smoke, an estimated 3,400 nonsmoking Americans die of lung cancer, more than 46,000 die of heart disease, and about 150,000–300,000 children younger than 18 months have lower respiratory tract infections (CDC, 2013).

What resources are available to help me stop tobacco use?• SOMC offers several Freedom From Smoking programs, free

classes to help people stop smoking. Contact Community Health at (740)356.2692 for more information or to register for classes.

• SOMC offers a yearly smoking cessation benfit that covers smoking cessation medications such as patches & gum. For more information contact the Employee Health Office at ext. 8021.

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Hemoglobin A1CHemoglobin A1C measures how much glucose has been sticking to your red blood cells. It gives an idea of how high blood sugar levels have 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 balanced

diet of whole grains, fruits, vegetables, and lean meats will help lower your blood sugar levels. Also limiting the amount of sweets consumed will keep this value within check. Adding a daily walk or other form of physical activity is key to keeping it within the normal ranges.

High Density Lipoprotein (HDL)High-density lipoproteins (HDL) cholesterol act as cholesterol scavengers, picking up excess cholesterol in your blood and taking it back to your liver where it’s broken down.

High levels of HDL, or “good” cholesterol, reduce the risk of heart disease and stroke. With HDL (good) cholesterol, higher levels are better!

What should my HDL cholesterol be?• An HDL cholesterol of 60 mg/dL or higher gives

some 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 50

mg/dL for women) puts you at higher risk for heart disease.

Why is my HDL cholesterol low?• Smoking, being overweight and being sedentary

can all result in lower HDL cholesterol. • People with high blood triglycerides usually also have lower

HDL cholesterol and a higher risk of heart attack and stroke.

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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 physical

activity at least 5 days a week.• Choose healthier fats, like mono- or poly- unsaturated

fats 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 spreads

such as Promise activ or Benecol). • Omega-3 fatty acids, such as fatty fish, fish oil

supplements, flaxseeds and flaxseed oil.

Low Density Lipoprotein (LDL)LDL is known as the “bad” cholesterol. When too much of it circulates in the blood 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, balanced

eating. Consuming lean meats such as chicken and pork and staying 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 known

heart disease or diabetes, it is recommended to be lower than 100.

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Additional Services or ProgramsAdditional resources are readily available through Employee Health and Wellness. Wellness coaching is available to help with topics such as nutrition, exercise, diabetes, blood pressure, cholesterol, and stress management. If you are interested in wellness coaching please contact Sara Gysbers at ext. 8021

Other available services and programs:• Employee Assistance Program, SOMC LIFE Center, Diabetes

Education, Community Wellness, Workforce Development, Employee Challenges, and Maternity Management.

• Be sure to periodically check the Healthy Partners Intranet page for updates on programming, educational opportunities, and How To videos to help improve your health and wellbeing.

• In the event that an individual is unable to reasonably meet any of the target outcome goals, accommodations will be considered on a case by case basis. Request for alternative outcomes must be submitted to the Employee Health & Wellness Department. For more information contact Sara Gysbers, Employee Health & Wellness Manager at ext. 8021 or gysberss@somc.org

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Health Risk Assessment Member Enrollment Instructions

A Health Risk Assessment (HRA) is a questionnaire that helps an individual identify health behaviors that are beneficial to their overall well-being, as well as behaviors that increase health risks. Follow the instructions below to complete the HRA starting October 1st and ending October 31st. 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 and

numbers but no special characters (abc123)5. The next screen states: Your administrator recommends you take

a Health Risk Assessment now. Click the OK button to continue.6. The next screen is the consent and notice to end

users – read and agree to continue » All personal information submitted in the HRA

is kept private and confidential by the SOMC Employee Health & Wellness department

7. 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 in the address box and complete steps 3-9 above: https://wellsuite.com/HealthyPartners/ws/Default.aspx

Spouse/Significant other Instructions:All steps are the same as above except the Employee ID.The Employee ID for the spouse or significant other is the SOMC employee’s ID -1 (Example 01234-1).

Please call the Wellness Manager at 740-356-8021 with questions.

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SOMC Employee Health & WellnessSuite 307A | Waller Building

Monica TimberlakeEmployee Health & Wellness CoordinatorExt. 8742

Sara Gysbers, BSN, RN, CCPEmployee Health & Wellness Manager Ext. 8021

Karen Walburn, BSN, RN, PHR, CCPExt. 6500

Jordan Park, BSN, RN, CCPExt. 8432

Heather Smith, LPNExt. 8366

Exercise CounselingJim Kolar Manager of Portsmouth Life Center Ext. 7566.

Wendi Waugh, Director of Cancer Services/ Community Health and Wellness Centers EXT. 7557

Nutrition Counseling Outpatient Dietician EXT. 8649

Diabetes Education & Tobacco Cessation ClassesTiffany Hadsell, RN Diabetes Educator EXT. 2627

Amy Montgomery, BSN, RN Community Educator EXT. 2720

HR SpecialistKitty Stone, EXT. 8380

Employee Assistance ProgramEXT. 8425

Program Contact Information

Healthy Partners 1805 27th Street

Waller Building, Suite 307A Portsmouth, OH 45662

740|356-8742

BV-000607/10/19