“Kick Off” Week : January 29 - February 2, 2007

Ready to get healthy or healthier??? Several in our Health Promotion department have been working to develop an encouraging campaign to help all of us make healthy changes and promote the continuation of existing good habits. Please, please open and read the attached kick-off newsletter on the Healthy HSA 2007 campaign!

 Kick-off newsletter (Submitted by: Mary Ann Lee, Managing Director)

Let’s Get Moving 2007!!

Today, we kick-off the 2007 Healthy HSA Let’s Get Moving physical activity competition that runs from now until the end May. During these next 4-months we would like to encourage all HSA employees to get moving! Everyone is welcome to participate individually or with your entire department.

What to Do:

• Log onto the Healthy HSA site @ www.hsahealth.org/healthpromotion click on Healthy HSA 2007 and then look for the May link, it will be titled Physical Activity Month. You will want to open the PA scoreboard (excel format) and save to your desktop. This will automatically sum your weekly totals when you enter the minutes spent on PA (see sample under May link).
• For those sharing a computer station print off a PA Scoreboard for you and your department (post scoreboard or make copies and place somewhere easily accessible to everyone such as a break room). This will need to be filled in manually.
• PA Scoreboards are used to record total time spent doing physical activity on a weekly basis. You will need a new scoreboard each month in order to cover the entire 4-months of this healthy competition.
• If competing as a department you will need to designate a “department lead” that will be responsible for turning in department totals at the end of each month. Only one PA Scoreboard per department per month.

Next:

• Send your individual (if competing alone) or department totals (if competing as a department) via fax to the health promotion department @ (209) 558-7538 or id mail by the end of each month. Please be sure to fill out the required fields.
• Want to know how the competition measures up to your department? Monthly competition results will be posted on the HSA Intranet site.
• Individual and department prizes will be awarded to those with highest totals at the end of each month.

Getting Started: Start by setting some time aside during your lunch hour. A sample-walking map with two routes for the HSA main campus can be found at www.hsahealth.org/healthpromotion under the May link. Please note that distance and times are only approximate measures. If you are located at an offsite location and area is not walkable we encourage you to walk at home with your families. Don’t forget to record total time spent on your PA Scoreboard, as they will count toward your individual or group totals.

Week #1: February 5 - February 9, 2007

Heart Health Tip

Make your grocery basket and your plate as colorful as you can. The darker and richer the colors of fruits, vegetables, and beans, the better. There are almost 2,000 known plant pigments including more than 800 flavonoids, 450 cartenoids, and 150 anthocyanins. Not only do they make food appealing, but many have potential health benefits. There are other beneficial phytochemicals besides pigments, so even pale plant foods - such as cauliflower, green grapes, white beans, and pears are worth eating.

PA Tip #1
Do you want to lose those extra holiday pounds? Or have you achieved a healthy weight and want to stay there? Physical activity is a key part in reaching your
weight loss goals and improving your overall health. And walking is the easiest way to add physical activity to your day.

Every Step Counts!

• Taking a brisk walk on most days will help you lose weight and improve your overall health and fitness. It burns 150-200 calories.
• Regular walks lower your risk of heart disease.
• Walking improves muscle tone and maintains fitness.
• Walking gives you more energy.
• Pace yourself and make it fun!

Don’t forget to track the time spent on physical activity on the PA scoreboard available at the Healthy HSA site @ www.hsahealth.org/healthpromotion !!

Week #2: February 12 - February 16, 2007

Heart Health Tip

Recent research provides more evidence that nuts help keep blood vessels healthy, and thus may reduce the risk of coronary artery disease. In a study from Loma Linda University, pecans helped protect arteries against the damaging effects of LDL (“bad”) cholesterol, while a Turkish study found a similar effect with pistachios. In a Spanish study, walnuts helped reduce inflammation and maintain elasticity of blood vessels. All nuts - which contain healthy fats, fibers, and a variety of vitamins, minerals, and phytochemicals - appear to be beneficial. But nuts are high in calories (about 160-200 per ounce), so they should be eaten in moderation.

Moving Yet?
PA Tip #2
Submitted by: Christopher Resler

Physical exercise is the performance of some activity in order to develop or maintain physical fitness (regular physical activity, proper diet and nutrition, and proper rest for physical recovery) and overall health.

Physical fitness is often divided in eight types:

1) Agility
2) Balance
3) Body Composition
4) Cardiovascular endurance
5) Coordination
6) Flexibility
7) Muscular strength & endurance
8) Speed.

Depending on the type and overall effect exercise is grouped into three types:
1) Flexibility exercises such as stretching improve the range of motion of muscles and joints
2) Aerobic exercises such as walking and running focus on increasing cardiovascular endurance
3) Anaerobic exercises such as weight training, functional training or sprinting increase short term muscle strength

Task: Make a list of physical activities you like or would like to be able to do.

Tip: It does not have to involve a huge time commitment, but stretching can end up giving you huge results! Here are just a few of the benefits you can expect from a regular stretching program:

• Reduced muscle tension
• Injury prevention
• Increased range of movement in the joints
• Enhanced muscular coordination
• Increased circulation of the blood to various parts of the body
• Increased energy levels (resulting from increased circulation)

For additional information on this month’s Heart Health topic, healthy recipes, HSA campus walking map, or to track the time spent on physical activity go to the Healthy HSA site @ www.hsahealth.org/healthpromotion.

Week #3: February 19 - 23, 2007

To stave off a stroke, eat more fruits and vegetables. This advice is based on an analysis of eight studies, reported in the Lancet, that included 260,000 people followed for an average of 13 years. Those who ate more than five servings a day had a 26% lower risk of stroke, compared to those who ate three or fewer. The potassium in fruits and vegetables may lower stroke risk by reducing blood pressure. Fruits and vegetables also contain fiber, folate, vitamin C, beta-carotene, flavonoids, and other antioxidants and phytochemicals, which may together be protective.

Moving Yet?
PA Tip #3: Did you know that three 10-minute spurts of physical activity each day work out the heart and lungs as well as one 30-minute session?

Take a jog. A simple activity such as jogging has the ability to help memory, stimulate creativity, raise IQ and chase the blues away.
What are you waiting for? Get out there and start moving!!

Reminder: “February” Scoreboards are due by end of the day Wednesday, February 28th. Below is a brief recap on what you will need to do. Good luck!

• Send your individual (if competing alone) or department totals (if competing as a department) via fax to the health promotion department @ (209) 558-7538 or id mail by end of the day on Wednesday, February 28th (last day of the month).
• Please be sure to fill out the required fields.
• Want to know how the competition measures up to your department? Monthly competition results will be posted on the HSA Intranet site. The first set will be available for viewing Friday, March 2nd!!
• Individual and department prizes will be awarded to those with highest totals at the end of each month.
• Don’t forget to print a new scoreboard for the month of March.

Week #4: February 26 - March 2, 2007

Move grapefruit, especially the red varieties, toward the top of your list of heart-healthy foods. A recent Israeli study found that people with high blood cholesterol (but not taking statin drugs) who ate a red grapefruit every day for a month lowered their total cholesterol, LDL (“bad”) cholesterol and triglycerides by an average of 15 to 20%. White grapefruit had only half the effect. But if you are taking a prescription medication, check with your doctor or pharmacist before eating grapefruit or drinking the juice. Grapefruit can greatly boost blood levels of many common drugs, including most statins, increasing the risk of possibly serious reactions.

Moving Yet?
PA Tip #4
Submitted by: Christopher Resler

Understand the relationship between physical activity and calories burned.

Metabolic (relating to metabolism) is the whole range of biochemical processes that occur within us (or any living organism). Metabolism consists of anabolism (the buildup of substances) and catabolism (the breakdown of substances). Essentially, metabolic is the breakdown of food and its transformation into energy. The increase in physical activity will increase the organism’s need for energy.

The release of energy for “just” the function of the vital organs, such as the heart, lungs, brain and the rest of the nervous system, liver, kidneys; sex organs, muscle and skin is the Basal metabolic rate (BMR). The BMR decreases with age and the loss of lean muscle mass (muscle containing little or no fat).

Task: Develop a realistic fitness program for yourself. Below are two sites that can be helpful from the Mayo Clinic in Minnesota.

• Fitness Quiz (Mayo Clinic)
• Calculate the amounts of calories burned doing different activities

Tip: BMR decreases with age and with the loss of lean body mass. Increased cardiovascular exercise and muscle mass can increase BMR.

Reminder: March’s PA Competition is here! Don’t forget to download your PA Scoreboard for this month.

Week #5: March 5 - March 9, 2007

Nutrition Tip

Just a little weight gain can increase the risk of heartburn and acid reflux (gastroesophageal reflux disease) or make it worse, according to a new study of 10,545 women in the long-term Nurses’ Health Study. It’s well known that being overweight can bring on reflux disease. But this study found that even for women in the “normal” weight range, a gain of 5 or 10 pounds increases the risk. And once they get into the overweight category, the risk more than doubles. However, when people lose weight, the symptoms decrease.

Moving Yet?
Tip #5

Need help gearing up for this month’s Healthy HSA PA competition? Consider Yoga.

Yoga ~ can reduce anxiety, lower blood pressure and help you heart work more efficiently, according to a review of data by the National Institutes of Health. Regular yoga practices can also increase joint flexibility and balance, which may help prevent injuries during physical activity.

Remember, slow breathing is key. Breathe through your nose, drawing air down into your lungs as you expand your diaphragm. As you relax and exhale, the diaphragm contracts. The process controls the pace of you breathing and creates a natural calmness.

Week #6: March 12 - March 16, 2007

Don’t worry about vitamin loss in sliced fruit as long as it is in a container and refrigerated. That was the surprising conclusion of a study of sliced pineapples, mangoes, cantaloupes, watermelons, strawberries, and kiwifruit, done by researchers in Spain and at the University of California, Davis. Nutrients last equally long in sliced and whole fruit kept under refrigeration. And in general, fresh-cut fruits won’t lose significant amounts of nutrients until it looks spoiled.

Nutrition Tip

Eating whole grains may reduce the risk of gum disease, also called periodontitis, according to a study or more than 34,000 male health-care professionals. Men who ate an average of three servings a day had a 23% lower risk than those who consumed little or no whole grains, even after various periodontal risk factors (such as smoking, alcohol, and other dietary variables) were taken into consideration. Whole grains help control blood sugar and reduce the odds of developing Type 2 diabetes, and it’s well known that high blood sugar and diabetes increase the risk and severity of gum disease. A diet that’s good for general health is also good for oral health, the researchers concluded.

Moving Yet?
PA Tip #6
Tips submitted by: Christopher Resler

This is a great time of the year to get out and start walking. Take advantage of your worksite and map out a plan. If you are on the main HSA campus a map consisting of two routes has been designed for your convenience. Best of all these routes can easily fit into your lunchtime break. Here are some motivating reasons that will hopefully get you out and walking. More tips next week!

1. You'll get fitter. Walking is a great cardiovascular activity, requiring only thirty minutes three times a week to obtain a good level of cardiovascular fitness.
2. You'll lose weight. Walking is effective in burning up calories and increasing metabolic rates and in so doing, helps you lose weight It's simple. Walking is an easily accessible activity that can be done anywhere, anytime, anyplace. And, other than a pair of decent walking shoes, no fancy equipment, special clothing or expensive paraphernalia is required.
3. It's sociable.
4. Lowers stress.

* Don’t forget to fill out your PA Scoreboards for March!!

Week #7: March 19-23, 2007

Moving Yet?
PA Tip #7

Tips submitted by: Christopher Resler

Walking tips continued from last week and some PA competition reminders

• It's flexible. Choose to walk alone, with a group, with your dog, with the maid or with your family. You can walk in the morning, the evening or during lunchtime. You can walk in the rain, the sunshine or indoors on a treadmill. You can walk on the streets, in the park, in the countryside or at the gym.
• Almost everyone can do it. Unless you have major health problems or particular disabilities -- no specialized training or techniques are
  required unless you opt for race walking.
• Develop muscle tone. Particularly the leg muscles from the calves to the hamstrings and the gluteals. The arms, back and shoulders are used with arm swing that is required for correct and effective walking.

Reminder* PA Scoreboards For March Are Due By COB next Friday, March 30th!!! Please be sure to:

• Indicate if you are participating individually or as a department
• Write legibly and only note the number of participants in the competition not the number of employees in your department.
• Be sure there is a department lead name or employee name noted with phone extension.
• PA Scoreboards can be filled out manually or through excel. If you are filling in manually, please be sure to pick the PA scoreboard specific to manual entry to avoid confusion. All scoreboards can be found @ the Healthy HSA website under April (Physical Activity Month). Just look for the apple.

Nutrition Tip

The odds that an American age 40 to 55 will develop Type 2 diabetes more than doubles over the past 30 years, according to a new analysis from the Framingham Heart Study. Most of the increase occurred in obese people. Though this study did not include many blacks and Hispanics, the risk of diabetes is highest among them. It’s estimated that more than 20 million Americans (7% of the population) now have diabetes, and if the trends continue, that number will more than double again by 2050. Nearly one-third of those with diabetes don’t know that they have it.

Week #8: March 26-30, 2007

Moving Yet?
PA Tip #8

Tips submitted by: Christopher Resler

Understand the difference between a cardio (aerobic) and actually burning fat.

Two of the three types of exercises are anaerobic and aerobic. Anaerobic exercise is brief, intensive, and strength-based. During anaerobic exercise, the energy exchange in living tissue is independent of oxygen. Aerobic exercise is secondary to anaerobic exercise. Aerobic exercise is physical activity that is performed over an extended period at moderate intensity, which sustains an increased heart rate. The word aerobic means the need of oxygen in muscles to generate energy.

Aerobic exercise over time needs oxygen to burn fats and glucose in order to produce adenosine triphosphate, the basic energy carrier for all cells. In the beginning, aerobic exercise uses glycogen broken down to produce glucose, but in its absence, the metabolism of fat begins. The initiation of fat being metabolized is a slow process and is accompanied with a decline in performance.

Task: What types of anaerobic activities you do that you can turn into aerobic activities.

Tip: Making small changes such as adding hand weights, extending your time, swinging your arms, and lifting your legs higher will increase the amount of calories you burn during aerobic exercise.

Reminder: PA Scoreboards For March Are Due By COB today Friday, March 30th!!!

• Please forward via id mail or fax to the Health Promotion Department.
• Competition Results will be posted next week. Look out for the announcement.

Good Luck!!

Public Health Week Tip #1
Emergency Preparedness
Tip submitted by: Nancy Calderon

Mothers are a busy group. Preparing their families for a public health emergency competes with daily priorities such as getting children ready to school, helping with homework or just spending time with their children. However, there are some ways for mothers to take the first step in developing a preparedness plan. Some questions to consider are:

Nutrition - Is there enough food at home to feed everyone for at least 3-5 days? Have I planned for my children’s specific nutritional requirements? Are there vitamins in the house?

Medicine - Does my family have a first aid kit? Do my children require prescription drugs or other medicine? How will I access this medicine in an emergency?

Logistics - Where will my children be if they are not with the family when a threat to public health strikes? Who will pick up my children from day care or school? Is there a plan in place at the school or day care?

Communications - How will my family communicate in the event of an emergency? If we cannot get in touch, do we have a designated meeting spot?

The American Public Health Association (APHA) will provide mothers with customized recommendations, tools and strategies to effectively prepare for the unique public health threats they may face.

For more information, visit: www.apha.org/NPHW

Emergency Preparedness Tip #2

Tip submitted by: Nancy Calderon

Local food banks are an essential part of the community, and become even more important in times of disaster. If local businesses and services are interrupted during a public health threat, food banks may become the primary source of nourishment. Preparing for public health threats before disaster strikes is vital to ensure that food banks can operate before, during and after an emergency. As all county employees are disaster workers, we want to prepare ourselves to be familiar with local food banks. Some questions to consider are:

Nutrition - Does the food bank have enough of the right type of food to address the most common special nutritional and dietary concerns? Is there enough food to feed a larger than normal number of people?

Structural - Can the building withstand a natural disaster? Is there an alternate location where it can store food? How much extra food can the facility store?

Logistics - If normal methods of food delivery and/or donation are disrupted, are there alternate transportation plans? Is there a staffing system in place for feeding more people than normal in the event of a public health threat?

Communications - If communication systems are down, how will the food bank tell the community it is open for business? How will the local food bank communicate with authorities and the community about its own needs for assistance?

For more information, visit: http://www.nphw.org/2007/home.htm

Week #9: April 2-6, 2007

Moving Yet?
PA Tip #9

Find your balance between food and physical activity

Regular physical activity is important for your overall health and fitness, plus it helps control body weight, promotes a feeling of well being, and reduces the risk of chronic diseases. Take advantage of the great California weather and head outside during your breaks. Walk to a nearby farmers' market, pick a dining spot 10 to 15 minutes away and walk to and from with your colleagues, or head over to a local park and toss a Frisbee around.

PA Competition Results Are In!!!

Week #10: April 9-13, 2007

Moving Yet?
PA Tip #10
Walking Tips submitted by: Christopher Resler

Many employees have started to take advantage of the great weather. Employees from various departments can be seen around the main campus during breaks and lunchtime taking a walk. Remember walking is free and one of the easiest forms of Physical Activity. During the next few weeks we hope to provide you with more motivating reasons to walk.

Walking,

• Helps trim fat as well as tone up flabby muscles. The University of Massachusetts Medical School study found that walking four times a week for a mere 45 minutes each time, resulted in an average weight loss of 17 lbs. a year without any form of dietary changes.
• Regularly can result in a significant reduction of the so-called heart risk factors, such as high blood pressure and high cholesterol.
• Burns calories. For example, a 150 lb. individual walking at a pace of between 6-9 minutes a kilometer will burn up between 550-800 calories an hour (average-sized meal). However, if you choose to eat "fast food " you are looking @ 1,680 calories and 71 grams of fat for burger, fries, large soda and a dessert apple pie). This means you will have to work a little harder!

Reminder: Don’t forget to track your physical activity on the PA scoreboard!!

Week #10: April 16-20, 2007

Public Health Emergency Preparedness Tip #3
Tip submitted by: Christina Tipsword

Employees may face unique challenges if a public health emergency were to occur. We may be impacted if public transportation is shutdown and we cannot get to work. In the event of a serious public health threat, it may be difficult to find or retain employment at all. Some things we all need to think about:

• Economics - What if I cannot get to work because of an emergency? What is my employer’s policy in emergency situations?
• Nutrition - Is there enough food at home to last for three to five days? Have I considered my specific nutritional needs?
• Logistics - What if public transportation is shut down? Do I have a back-up plan to get to and from work? Can I work from a different location?
• Communications - How will I communicate with my employer in the event of an emergency? Is there a way for my employer to account for me if a public health threat strikes?

For more information, visit: http://www.nphw.org/2007/home.htm

Walking,

• For 30 minutes, three times a week at the required intensity causes the body's metabolic rate to increase and actually lasts for some hours after exercising. You continue to burn up calories at a faster rate even after you have completed your walk and are sitting relaxing.
• Can act as a natural appetite suppressant.
  • Increases the production of a chemical called serotonin which, when it reaches a certain concentration in the brain, suppresses hunger.
  • Walking significantly increases the levels of a particular hormone called nor-adrenaline, that not only raises your metabolic rate but also inhibits hunger.
  • In addition, increased levels of adrenaline also help to mobilize fat from the fat cells where it is burnt for energy.

Reminder: Don’t forget to track your physical activity on the PA scoreboard!!

Public Health Emergency Preparedness Tip #4
Tip submitted by: Nancy Calderon

School administrators, nurses, teachers and staff have a multitude of responsibilities in the event of an emergency including each and every one of their students. With school violence all too common, most schools have reevaluated their emergency preparedness plans, but perhaps not in regard to public health emergencies. For those of us who have children in the school system, some questions to consider are:

• Medicine - Does the school have first aid supplies that can cover a variety of needs and a majority of the school population? Is there a way to quickly identify students and employees who have specific health concerns/conditions?
• Crowd Control - Where will students go if the school is locked down for an extended period of time? Is there enough food on hand to feed students for more than a school day?
• Logistics - Where can children go if they cannot be connected with their parents or guardians when a threat to public health strikes?
• Communications - If the power goes out, how will administrators communicate with others in the building? How will the school quickly notify/communicate with parents or guardians?

For more information, visit: http://www.nphw.org/2007/home.htm

Week #10: April 23-27, 2007

Moving Yet?
PA Tip #12
Tips submitted by: Christopher Resler

More Walking Tips continued from last week!!!

Walking,

• Regularly increases the proportion of muscle weight to overall body weight. (One pound of fat takes up more space then one pound of muscle. Your actual weight may not go down, but your measurements will decrease).
• Reduces overeating trigger factors: stress, boredom, depression, loneliness, etc.
• Increases self-confidence and a positive feeling of well-being.
• Increases the chances of achieving and maintaining weight goals, not only because of their higher metabolic rates, but because they feel so much better about themselves. A self-confident person who is calm and relaxed is less likely to eat compulsively.
• Speeds up intestinal transit time. Some doctors and researchers believe that aerobic exercise causes food to spend less time in the stomach and intestines. Therefore, there is less time for calories to be absorbed and stored as fat.

Reminder: Don’t forget to track your physical activity on the PA scoreboard!!

Week #10: April 30-May 4, 2007

Public Health Emergency Preparedness Tip #5

Submitted by: Christina Tipsword

People with chronic illnesses have unique health needs. Establishing support networks will help the individuals get through a health emergency. Whether a person suffers from asthma, high blood pressure or cancer, it is important to consider the unique preparations needed to confront a serious public health threat.

• Communications - How will I communicate with my support network in the event of an emergency? Is there a designated person who will check up on me if a public health threat strikes?
• Nutrition - Do I have the appropriate food to address specific nutritional and dietary concerns? Is there a supply to last for up to a week?
• Medicine - Do I have a first aid kit? Do I have extra supplies, required prescription drugs or other medication on hand?
• Logistics - If I require specific medical equipment or treatment, are there alternate locations where I can access these services? Have I made accommodations if my normal living situation is no longer safe?

For more information, visit: http://www.nphw.org/2007/home.htm

PA Scoreboards For April Are Due By COB today !!!

• Send your individual (if competing alone) or department totals (if competing as a department) via fax to the health promotion department @ (209) 558-7538 or id mail by end of the day.
• Please be sure to fill out the required fields.
• Competition Results will be posted next week.
• Individual and department prizes will be awarded to those with highest totals at the end of each month.
• Don’t forget to print a new scoreboard for the month of May.

Good Luck!!

Moving Yet?
PA Tip #13

Ever wake up feeling stiff and sore?

Experts believe everyday aches and pains are less about aging and more about body mechanics - posture, fitness, mental and physical tension, and lack of adequate rest.

What to do? Build strength and stamina with a muscle training routine 2-3 times per week. More muscle helps you perform physical
tasks without straining. Muscles also, help support your posture, which relieves fatigue, back pain and other aches. This month’s topic is
"Get Fit" and we encourage you all to get active!!

Reminder: Don’t forget to track your physical activity on the PA scoreboard!!

Week #11: May 7-May 11, 2007

PA Tip #14
Diagram submitted by: Christopher Resler

This month’s Topic is “Get Fit”. Build a Foundation for a Healthier Life

Task: Make time for PA. Partner up and support.

Tip: 60 minutes of yard work, raking and mowing burns about 280 calories for someone
between 130-135 pounds.

  Calculate the amounts of calories burned doing different activities

Healthy HSA Campaign/Competition Ends! (May 31, 2007)

Today marks the end of our 2007 Healthy HSA Campaign and walking competition. As part of this year’s campaign, you received useful tips regarding topics such as Heart Health, Nutrition, Public Health Threats and Physical Activity. We hope that you have found the information useful and encourage you to continue taking steps towards improving your health and the health of your family. Last, we ask that you please take a few moments to complete the attached survey. We would like to hear about any health related changes you have made over the course of the campaign. Complete our survey and receive a cutting board (while supplies last)! For those participating in our walking competition please submit your PA scoreboards by COB tomorrow (instructions below).

•  Completion Eval

*Reminder - Regular Physical performed for just 30- minutes on most days significantly reduces the risk of developing heart disease, diabetes, depression, osteoporosis, high blood pressure and obesity. Best off all it helps you feel and look your best!!

PA Scoreboards Instructions - Due COB tomorrow!!

• Send your individual (if competing alone) or department totals (if competing as a department) via fax to the health promotion department @ (209) 558-7538 or id mail by end of the day.
• Please be sure to fill out the required fields.
• Competition Results will be posted.
• Individual and department prizes will be awarded to those with highest totals at the end of each month.
• Don’t forget to print a new scoreboard for the month of May.