HYPERTENSION PREVENTION

To close out this month of all things heart-related, here are some things you can do to help prevent high blood pressure, also known as hypertension.  Hypertension is a condition that happens when the force of blood against your artery walls is strong enough to eventually cause health problems, such as heart disease.  The more blood your heart pumps and the smaller your arteries, the higher your blood pressure will be.  You can have hypertension for many years without feeling any symptoms, but if left uncontrolled, you are at risk for serious events, such as a heart attack or stroke. 

It is important to have your blood pressure checked on a regular basis by your family doctor or plant nurse in order to ensure that it is normal or properly managed. Even healthy, active adults can experience high blood pressure if they have a family history of it. Ideally, your blood pressure should read at or below 120/80 mmHG. Making small changes in your lifestyle can decrease your risk of hypertension.

TOBACCO.  The nicotine in tobacco products (including smokeless tobacco) raises blood pressure.  Tobacco use can also damage the artery walls over time, which further contributes to hypertension.  If you are ready to quit, speak with your family doctor or plant nurse about the options that are available to help you.  If you aren’t ready to quit, try to reduce your tobacco use until you feel ready to quit.

SODIUM.  The current recommendation is to consume less than 2.4 grams (2,400 mg ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking, in packaged foods and at the table.  Sport drinks, such as Gatorade, are high in sodium and are designed for endurance athletes who lose a lot of sodium through hours of intense activity. Too much salt in your diet causes your body to retain water, which in turns increases your blood volume and therefore, your blood pressure. Consider cutting back your sodium intake, even if your blood pressure is normal, as a preventive measure.

BMI.  Body Mass Index (BMI) is the relationship between your height and weight.  Because additional body weight means additional blood volume, any extra weight will increase blood pressure.  Losing even 10 lbs will lower your blood pressure.  You can calculate your BMI at http://www.nhlbisupport.com/bmi/ to determine your healthy weight range.  If you have a lot of muscle mass and not much body fat, BMI is not an accurate assessment of health risk.  In this case, measure your body fat percentage instead.

CAFFEINE.  To prevent hypertension, limit caffeine to 1-2 cups (8 oz each) per day of coffee, black tea and/or caffeinated soda.  A small amount of coffee or tea each day can have health benefits, but if your blood pressure tends to be high, you may need to limit caffeine even more.  Also, try to limit the additives to these beverages (sweeteners and milk/cream).  Chocolate contains some caffeine too.  Dark chocolate (not milk chocolate) can be a part of a heart-healthy diet, but should be limited to one small piece per day (similar to the size of a Hershey’s miniature).

DIET.  The diet that has been shown to most effectively prevent hypertension is called the DASH diet.  It emphasizes fresh fruits and vegetables and includes whole grains, poultry, fish, and nuts, but has reduced amounts of saturated fat, red meats, sweets, and sugared beverages.  You can learn more about it at dashdiet.org.



EXERCISE.  The type of exercise that improves blood pressure is cardiovascular exercise.  That means you have to do something that gets your heart pumping.  When you are doing this type of exercise (brisk walk, jog, jumping jacks, bicycle, etc), you should be able to say a few words without taking a breath, but not a whole sentence.  Be sure to speak with your family doctor before beginning a new exercise program so that he/she can make sure it will be safe for you.  Other types of exercise (strength training, stretching, balancing) are also beneficial for health, but cardiovascular exercise does the most to impact blood pressure.

STRESS.  Unmanaged stress raises the level of certain hormones in your body that constrict blood vessels and increase blood pressure.  In rare cases, this is necessary to prepare your body for running away or fighting.  However, most modern causes of stress are long term and a consistently elevated blood pressure can be dangerous.  Mindfulness activities, such as deep breathing, relaxation, meditation or yoga may be helpful in managing stress.  When taking a yoga class, tell your instructor if you have high blood pressure, as some poses should be avoided.  If you are experiencing a lot of stress, you may want to contact your EAP to get connected with a therapist in your area.

SUPPLEMENTS.  An imbalance in your body’s mineral content could contribute to risk of hypertension.   In some cases, it is beneficial to increase your dietary intake of potassium (avocado, apricots), calcium (dark leafy greens, nonfat dairy), magnesium (oats, sunflower seeds), garlic and fish oil.  While it is fine to increase these foods in your diet, consult with your family doctor before taking them in supplement form.

ALCOHOL.  Over time, heavy drinking can damage your heart. Having more than 2-3 drinks in a sitting can also temporarily raise your blood pressure, as it may cause your body to release hormones that increase your blood flow and heart rate. For healthy adults, occasional alcohol can benefit heart health (1 drink/day for women and 2 drinks/day for men). Talk to your doctor about your healthy limit.

CERTAIN MEDICATION.  Various medications can lead to high blood pressure, such as birth control pills, cold remedies, decongestants, over-the-counter pain relievers and some prescription drugs. Talk to your doctor about your risk for high blood pressure before you begin or end any medication. While certain medications may increase your blood pressure, there are also medications that help to control and manage blood pressure. If your blood pressure remains high after making the lifestyle changes listed above, talk to your doctor about your need for medication.

If you’d like assistance with making lifestyle changes to help reduce your blood pressure, contact your HealthNEXT team for coaching assistance at 443-801-0539 or shaaz@corporatehealthsolutions.com.  We look forward to seeing you all at the upcoming health assessments!



COME ONE, COME ALL!

As you have been learning over the past several weeks, there are many advantages to participating in the Annual Health Assessment offered by SCA each year at your work place. The 2012 events are planned and a few are already underway!

The Health Assessments include having your blood drawn for a complete lipid profile, complete blood count, diabetic screening, and for men over the age of 45, a Prostate Specific Antigen (PSA). The blood draws take place a few weeks before the HealthNEXT team comes onsite to discuss your results with you.  

At the time of your scheduled Health Assessment, you will have your blood pressure and body mass index checked. The next step is to see the doctor, in which you will receive your recent lab results, and then you will meet with a behaviorist. During your visit with the doctor and behaviorist, you will have an opportunity to ask questions, to compare your previous years’ results with your current results, and to discuss any health-related goals or concerns you may have. At that time you will be offered ongoing coaching if you would like assistance and/or support while working towards your goals.

Not only does the Annual Health Assessment provide you an opportunity to receive health/wellness consultation and education while at work, there are many other perks involved! Each employee that participates in both the blood draw and the discussions with the HealthNEXT team is eligible for prizes and awards:

·    A copy of Healthier at Home – a self-care guide presented in an easy-to-read, step-by-step format which covers over 200 health topics

·    Entries into random drawings for super prizes! Prizes are determined locally by each site.

·    Once the Health Assessments are complete across all SCA US locations, a random drawing will be conducted of all participants and two round-trip tickets for two people will be awarded. Tickets will be for travel anywhere in the continental US – one set on United Airlines and the other on Delta Airlines. Tickets are good from June of 2012 through May 2013. 

Furthermore, employees will receive a $200 medical credit for completing the following by December 31, 2012:

1.  Participate in the 2012 Health Assessments – Fasting blood draw, blood pressure, Body Mass Index. If you are traveling during the blood draw, please contact your nurse to make other arrangements.

2.  Meet with the HealthNEXT physician and behaviorist when they are at your location

3.  Complete an annual preventive physical exam with a Primary Care Physician 

4.  Complete one preventive dental exam with your dentist

*The $200 incentive will be credited to eligible employees’ medical premiums as soon as administratively possible in 2013. Employees who waive medical coverage for 2012 are not eligible for the incentive, but are welcome to participate in the Health Assessments.

For further questions about the 2012 Health Assessments, please contact your local nurse or Wellness Committee member. The HealthNEXT team is looking forward to seeing each of you again this year or perhaps for the first time!

Below are the dates for the upcoming Health Assessments:

·    Bowling Green – March 7-8

·    SEC – March 19

·    Neenah Converting – March 20 & 22

·    Menasha – March 21 & 23

·    Cira Centre – March 27 & April 10

·    Barton – April 3-5

·    South Glens Falls – May 1-2

·    Greenwich – May 1 & 3

·    Bellemont – May 15-16

·    Flagstaff – May 16-18

·    Tissue Sales – Complete!

·    Personal Care – Complete!

KNOW THE SIGNS

During this month of all things heart-related, we’ve provided information about how to care for your heart and the hearts of those you love, ideally preventing heart disease or sudden heart complications.  But it is also important to recognize the signs of events like heart attack and stroke, so that you can act swiftly for the best possible outcome.

HEART ATTACK SYMPTOMS

Some heart attacks happen suddenly and obviously, as is often shown in movies.  Most heart attacks, however, begin slowly with a mild discomfort.  Not all heart attacks look the same.  Here are some symptoms you might experience or observe in someone at the onset of a heart attack:

Chest Discomfort.  This is usually in the center of the chest and lasts more than a few minutes.  It might go away and come back.  The discomfort could feel like pressure, squeezing, fullness or pain.

Upper Body Discomfort.  Discomfort might occur in places other than the chest, such as one or both arms, back, neck, jaw or stomach.

Shortness of Breath.  This could happen with or without chest discomfort.

Other Signs.  The onset of a heart attack could include cold sweats, nausea or lightheadedness.

CONSIDERATIONS FOR WOMEN

While each of the above symptoms can occur in women or men, women are more likely to have these particular symptoms:

-       Shortness of breath

-       Heartburn, indigestion, nausea or vomiting

-       Back or jaw pain

-       Extreme fatigue

Some symptoms that seem to be a heart problem (palpitations, chills or faintness) could actually be symptoms of perimenopause.  If you are experiencing these, you should speak with your doctor.

WHAT TO DO

If you or someone you are with has chest discomfort or other heart attack symptoms, call 9-1-1 right away. Do not wait more than 5 minutes to call. It is better to call 9-1-1 than to drive to the hospital, because treatment can begin in an ambulance on the way to the hospital and emergency response teams (EMS) are trained to revive a person if his/her heart stops.

If you see heart attack symptoms in someone and can’t reach EMS, drive him/her to the hospital. If you are experiencing heart attack symptoms, do not drive yourself to the hospital unless you have no other choice.

People sometimes wait to respond because they doubt they really are having a heart attack. It is always better to be safe than sorry.

STROKE SYMPTOMS: ACT F.A.S.T.!

In the case of a stroke, every minute counts.  Look for the following symptoms and then call 911 right away.

Face             Ask the person to smile.  Does one side of the face droop?

Arms            Ask him/her to raise both arms and watch to see if one drifts downward.

Speech         Ask the person to repeat a sentence.  Can he/she speak clearly and repeat it correctly?

Time             If you see any of these symptoms, time is important because brain cells are at risk.  Call 911 and get him/her to the hospital for treatment as soon as possible.  

Share this information with your loved ones.  You may want to post it in a visible place in your home so that it becomes familiar.  It could save a life or dramatically improve the long-term outcome of a heart attack or stroke.  If you have concerns about your risk for a heart-related incident, speak with your family doctor or contact the HealthNEXT team.

WHAT IMPACTS YOUR HEART HEALTH?

The month of February is all about the heart! It is the month that celebrates both Valentine’s Day and healthy hearts. February is a time to be conscious of what affects your heart and how you can keep it healthy…for you and for those who love you. Hopefully you will learn helpful tips this month that you can practice all year long to keep your heart healthy and to keep happy all the people you heart.

Heart disease, also known as cardiovascular disease (CVD) coronary heart disease (CHD), is the leading cause of death for both men and women in the United States, with one in every three deaths from heart disease and stroke. Heart disease is also a leading cause of disability that prevents people from working and enjoying daily activities.

Some conditions and lifestyle factors can put people at a higher risk for developing heart disease:

·         Family history

·         Overweight and obesity

·         Cigarette smoking

·         Diabetes

·         Poor diet

·         Lack of physical activity

·         High blood pressure

·         High cholesterol

·         Excessive alcohol use

·         Stress

Talk to your doctor about your risk factors and determine which ones you can improve to lower your risk for heart disease.

Healthy behaviors to prevent heart disease:

·    Exercise regularly. The Surgeon General recommends that adults should engage in moderate-intensity exercise for at least 30 minutes on most days of the week. This involves increasing your heart rate and keeping it elevated for a period of time. Your pace should be only as fast as you can talk. If you are too out of breath to talk you are not getting enough oxygen and you should slow down to a more comfortable pace. Cardiovascular exercise helps to reduce stress, blood pressure, and cholesterol. Feeling like it’s too cold outside? See our Winter Exercise Ideas!           

·   Eat a heart healthy diet. Make your calories count by eating a diet rich in fresh fruits and vegetables, whole grains, lean meats, healthy fish, and low in sodium and trans fat.      

·  Maintain a healthy weight. Avoid temporary diet and/or exercise plans and work towards lifestyle changes that can be maintained for years to come. Include exercise and a healthy diet in your everyday living. 

·   Know your ABCS:

o   Ask your doctor if you should take an Aspirin every day

o   Find out if you have high Blood pressure or Cholesterol, and if you do, get effective treatment

o   If you Smoke, get help to quit

·   Limit alcohol use. Drink in moderation, which is defined as no more than 1 drink per day for women and no more than 2 drinks per day for men. 

·   Manage pre-existing conditions. Take your medication for high cholesterol, blood pressure, or diabetes as your doctor prescribes. Always ask questions if you do not understand something.

·   Manage your stress. Exercise, relaxation techniques, talking with family and friends, and time management are great ways to reduce and manage your stress on a daily basis. 

·   Have a well-visit with your primary care physician on a regular basis and follow his/her recommendations. You and your doctor can work together to minimize risk and prevent heart disease.

Consider taking 7 simple steps to check your heart health this month and to learn the areas in which you need improvement. Stay tuned next week to learn the differences in symptoms of heart attack in men and women. If you need help with changing your diet, managing stress, becoming more active, or making other lifestyle changes, consider free health coaching from your HealthNEXT team! Contact Dr. Haaz at SHaaz@CorporateHealthSolutions.com. 

Additional Resources:

American Heart Association – Factors that affect your heart

MORE TO KNOW ABOUT YOUR NUMBERS!

Here are some of the numbers we will measure at the IHOA, what they mean, and ways that you can change your lifestyle to better them.  Whether your numbers are normal or abnormal, you should take them to your family doctor.  He/she will look to see whether you need any changes in medication or other medical care, and then keep them on file to observe how they change over time.  When you attend the IHOA event, you will meet with a HealthNEXT physician who will explain your results, and a behaviorist who will talk with you about how lifestyle changes can help to improve your numbers, along with medical care.

Low Density Lipoprotein (LDL)- This is the bad or “Lousy” cholesterol.  It should be under 100.  An abnormal LDL puts you at risk for heart disease or stroke.  Some foods raise LDL (egg yolks, dairy, red meat, poultry skin, fried foods, trans fats) and others help to lower it (fish, fruits, whole grains, beans, nuts). 

High Density Lipoprotein (HDL)- This is the good or “Healthy” cholesterol.  Ideally, HDL should be above 50.  If your HDL is low, it can be raised with regular cardiovascular exercise (brisk walk, bicycling, swimming, etc).  Exercise can also convert some LDL to HDL, so your LDL might go down, too.

Triglycerides- These are fats in the blood from the food you eat.  An ideal value is less than 150.  Like LDL and HDL, abnormal triglycerides increase your risk for heart disease and stroke.  When you consume excess calories, fats, alcohol and/or sugar, it is stored in fat cells as triglycerides. If your triglycerides are high, you may be drinking too much alcohol.  Reducing alcohol consumption, if you drink, can have the greatest impact on triglyceride values.  You may also be eating too much food and/or the wrong kinds of food (excess fat and sugar).  

Total Cholesterol- This is a measure of your LDL, HDL and other lipids.  A normal value is under 200.  However, if your HDL is very high, you may have a total cholesterol above 200, even though your LDL is normal.  Your physician or a physician from the HealthNEXT team can do a calculation to determine if your lipid values seem to be balanced by a very high HDL.  The same behaviors that help to control each of your lipid values will have an impact on total cholesterol.

Blood Glucose- This number, often called “blood sugar” provides a snapshot of the sugar level in your blood at the time of the blood draw.  You are asked to fast before the blood draw because blood sugar is affected by whatever you may have eaten recently.  Blood sugar and HA1C (below) are the two numbers we look at when determining your diabetes risk or the effectiveness of your diabetes management.  You can reduce this number by avoiding too much alcohol, sugary and starchy foods and drinks, especially highly processed ones.  Regular cardiovascular exercise can also help to control blood sugar, as well as keeping meals small, frequent, and high in fiber (fruits, vegetables, whole grains, beans, nuts). 

Hemoglobin A1C- Instead of a snapshot, this is more like a movie.  It gives us an idea about your blood sugar levels over the past few months. It is another important consideration for diabetes risk or management and can be improved with the same behaviors as blood sugar (described above).  Achieving and maintaining a healthy weight is also an important part of diabetes prevention or management. (See BMI below).

Liver Enzymes (ALT/AST)- Liver enzymes are a measure of risk for several types of liver disease.  If your liver enzymes are abnormal, it could be an indication that you are consuming more alcohol than your body can handle. It could also be the result of certain medications.  If you are taking a medication that can cause liver problems and these numbers are high, you should discuss it with your prescribing physician right away.  If you think you might have a problem with alcohol, contact your EAP for assistance or contact someone from HealthNEXT and we can assist you with that process.

Blood Pressure – High blood pressure can put you at risk for heart disease, stroke, kidney failure and more.  Systolic blood pressure (the top number) is the pressure when the heart is pumping blood. It should be below 120.  Diastolic blood pressure (the bottom number) is the pressure when the heart is at rest between beats and should be less than 80.  Your blood pressure is constantly changing.  For example, it goes up when you become excited or nervous, move around a lot, or consume caffeine.  We want to check your blood pressure when you are still and relaxed.  Some people become nervous when getting their blood pressure tested, which raises the reading.  This is called “white coat syndrome” (because medical professionals often wear white coats).  If you suspect you have white coat syndrome, you can have your blood pressure checked a second time after you take a few deep breaths and relax.  To lower blood pressure, try to avoid caffeine and salt, drink a lot of water, quit or reduce tobacco use, and find ways to manage stress.  Although physical activity temporarily raises blood pressure, regular activity strengthens the heart and reduces your resting blood pressure.

Body Mass Index- BMI is the relationship between your height and your weight.  It is used as an approximation of body fat percentage.  It tells us whether your weight is appropriate for your height, or if your weight might be putting you at risk for conditions such as heart disease and diabetes.  It does not apply to people who lift heavy weights and have a lot of muscle mass.  If you believe that your body weight is mostly muscle, you can use a different test to find out if you have too much fat.  Ask your doctor or visit your local gym for a test of your body fat percentage.  (Body fat scales are not very accurate.)  If you are obese, it is important to lose weight to reduce your health risk.  If you are overweight and have more than one risk factor for an obesity-related disease (family history, high lipids, high glucose, high blood pressure, etc), losing weight is highly recommended.  If you are underweight, speak with your family doctor or a member of the HealthNEXT team about addressing the associated risks (ie. bone density, adequate nutrition).

If you have questions about your blood test or the IHOA event at your location, contact your nurse, HR representative, or someone from the HealthNEXT team.  We look forward to seeing you soon, and assisting you on the journey toward greater wellness!

KNOW YOUR NUMBERS

Our lives revolve around numbers: cell phone numbers, account numbers, stock market numbers, sports numbers, etc. But did you know that our lives also revolve around health-related numbers like blood pressure, waistline, cholesterol, body mass index, blood sugar, and many others? Unfortunately, these are the numbers that many of us don’t know by heart and haven’t known in years!

Knowing your numbers can save your life. A simple check-up or “well visit” with your doctor and a blood test can reveal a lot about how healthy your lifestyle is and what your future might hold. All of the numbers listed above, and many more, provide us with an idea of our risk for disease and health issues that are often preventable. Proper medical care and healthy choices, like diet and exercise, are among the best practices for maintaining good health and preventing disease.

Not only does knowing your numbers provide an opportunity to diagnose preexisting conditions, it offers an opportunity to prevent disease from occurring. Being “healthy” is not black and white. The absence of disease can be a very gray area. Most diseases have “pre” stages, such as prediabetes or prehypertension, where disease is imminent if nothing is done to reverse the course you are on. In addition, many diseases increase your risk for having others. For example, diabetes and high blood pressure increase your risk for heart disease. Therefore, preventing one disease helps you to potentially prevent others, as well.

Being healthy requires constant effort: making healthy decisions, eating right, staying active, participating in screenings when recommended, getting vaccinated, washing your hands, taking medication when needed, AND having your numbers checked on a regular basis. Depending on your overall health, age, and family history, the recommendation for how frequently you should have your numbers checked may vary. However, when presented with the opportunity to do so, there’s usually no harm in being proactive.

Monitoring your numbers on a regular basis can help you and your doctor to watch your health progress very closely, whether you are preventing disease or managing disease. Each year you can determine if your actions over the previous 12 months were enough to keep you aging in a healthy direction or if you need to change particular behaviors. This is especially beneficial if you have a personal or family history of a health condition. Some diseases that can be diagnosed or prevented by keeping an eye on the numbers are: high blood pressure, heart disease, underweight, overweight or obesity, diabetes, liver disease, and prostate cancer.

Many health conditions like diabetes, overweight, or high blood pressure are often manageable, but the key is knowing that you have them or that you are at high risk. Therefore, take action to know your numbers!

Fortunately, SCA makes it easy for you. Once a year, HealthNEXT visits your work place for an Annual Health Assessment (AHA). You have the chance to have your blood drawn and meet with the doctor and behaviorist while at work. Not only is it free to participate, but you are also eligible to win money and prizes. The benefits don’t stop there. You also have the opportunity to work with a personal health coach to improve your numbers all year! Furthermore, by simply participating, you have the opportunity to save your own life. Knowing your numbers is the greatest benefit of all. We look forward to seeing you soon!

Next week we will define what tests are included in the AHA and what behaviors affect them. Future posts will provide information on what you can expect at the AHA and when they will take place for each location.  If you have any questions about the AHA, ask your nurse, HR representative, or someone from the HealthNEXT team.

LOSE THE HOLIDAY WEIGHT!

Did you follow our suggestions for avoiding holiday weight gain?  If not, we’re here for you again.  If you find yourself a few pounds thicker after a slightly indulgent holiday season, address it now to reverse the trend and get back on track for a healthy 2012.  To help you get back on track, SCA is beginning the annual weight loss challenge this week!  Read on for details about how to get involved.

START NOW

There is no time like the present.  The sooner you get back into your healthy habits, the less weight you will have to lose.  If you continue another month of holiday-type indulging, there will be even more work to do when you finally get started.  Join the resolution revolution by finding a weight loss partner (friend, spouse, co-worker), a group, or even a formal program like weight watchers.  The meetings for group-based weight loss are packed this time of year, so you can find lots of support and encouragement if you get started this month.

MIND GAMES

Try to avoid defeatist thinking by remembering a time when you were in the habit of making healthy choices (perhaps just a few weeks ago!).  If you did it before, you can do it again.  Remember how good it felt to be eating nutritious foods and exercising regularly.  As the saying goes, “Nothing tastes as good as thin feels.”  Imagine yourself with more energy and better fitting pants!  You may want to create a vision board with images that represent the lifestyle you want to achieve.  You can do this by cutting out pictures and posting them somewhere that they will serve as daily inspiration (such as the refrigerator) or create something virtual with a website like Mindbloom (www.mindbloom.com), www.pinterest.com or www.visionboardsite.com. 

THE HUNGER SCALE

Holiday weight gain is often the result of letting the reigns go on portion control and eating because food is available and festive.  To get back on track, start by getting back in touch with your true physical hunger.  Notice if you are physically hungry or if you want to eat for other reasons (social, emotional, etc).  Wait until you are hungry before eating and stop eating before you become full.  If you think of hunger on a 10-point scale (1 is starving, 10 is stuffed), eat when you get down to 3 and stop when you get up to 8.  This takes practice and awareness, but it can help get you out of the portion-inflation habit.

DRINK WATER

Water is the most neglected and most essential nutrient!  Our body is made up of mostly water and requires water for almost every biological function.  Eating a lot of salt and sugar during the holidays can leave you feeling bloated.  Drinking enough water will help to flush your system for a fresh start.  Wondering how much water you really need?  Eight glasses is an estimate, but for your specific needs, multiply your body weight (in kg) by 0.8 and that will tell you how many daily ounces to drink.  If you are exercising a lot, use 1.2 instead of 0.8.  If you don’t want to do the math, here is a good online calculator: http://www.csgnetwork.com/humanh2owater.html.

GET MOVING

You may be overwhelmed with the return to reality or just too lazy and tired to be interested in exercise, but getting your blood flowing is the perfect antidote for overindulgence.  If a trip to the gym seems like too much, start small.  Take a brisk walk around the block, do 30 jumping jacks, run up and down the steps a few times.  Even a few minutes will boost your mood and energy level and may even leave you wanting more!

DE-STRESS

One of the reasons for over-eating during the holidays is the stress of a busy schedule, tight finances, and family demands.  Returning to a pile of mail or a long list of e-mails can also be stressful.  Try to take some time to rest and relax, if only for a few minutes each day.  Take a few deep breaths, listen to some enjoyable music, or slowly sip a cup of herbal tea.  Lowering your stress hormones will assist in appetite regulation and help you to avoid stress eating.

SCA CHALLENGE

SCA. Your Life. Your Health: What Do You Have to Lose? is a year‐long weight loss challenge organized by the SCA Wellness Committee.  The challenge began in the first week of January 2012 and all full‐time SCA US employees are eligible to participate.

The Challenge does not recommend a particular diet or weight loss program.  Instead, it encourages individuals to establish a nutritious eating plan and to increase physical activity in order to achieve & maintain a healthy weight loss.

Weigh-in between January 3^rd and 14^th to enroll in the SCA Weight Loss Challenge!  See your nurse or a wellness committee member for specific weigh-in days/times at your location.

All participants in the weight loss challenge will be required to complete a registration form and must weigh‐in at the beginning of the program.  In addition, participants must weigh‐out at scheduled times throughout the year in order to be eligible for the following incentives:

First Weigh-Out (4/30/12 ‐ 5/11/12): $50 for every 5% of weight lost up to $200 and continued eligibility for incentives

Second Weigh-Out (8/20/12 ‐ 8/31/12): $75 for maintaining or continuing weight loss since the 1st weigh-out and continued eligibility for incentives

Final Weigh-Out (12/3/12 ‐ 12/14/12): $100 for maintaining or continuing weight loss since the 1^st weigh-out and a chance to win the Grand Prize of $1,000

ONLINE RESOURCES

Want more motivation?  There are thousands of people who are in the same situation, trying to lose a few (or a lot of) pounds after the holidays.  You may want to visit these websites to find inspiration and assistance in meeting your weight loss goals:

www.socialworkout.com

www.43things.com

Weight Watchers message boards (free) http://www.weightwatchers.com/community/mbd/index.aspx#General

www.sparkpeople.com

MORE HELP

If you’re interested in personal coaching to help meet your weight loss (or other health-related) goals, contact our team at shaaz@corporatehealthsolutions.com.