WELLNESS PROGRAM Packet with Forms (fillable) - eff 1-1-20.pdfWhat Is A Wellness Program? The Wellness Program is a voluntary goal/challenge driven program designed to encourage and

The wellness program is designed to encourage and reward employees for choosing a healthy lifestyle.

WELLNESS PROGRAM Effective 1/1/2020

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1st Revision 12/30/2016 MH

Revised 12/29/2017 JS

Revised 12/27/2018 JM

Revised 12/20/2019 JM

Blue Cross Blue Shield. (2016, December15). Healthy Hints. Retrieved from http://timewellspent.bcbsga.com/plan/healthy-hints/

Source: Gallup-Healthways Well-Being Index data collected between January 2 and October 2, 2011.

http://timewellspent.bcbsga.com/plan/healthy-hints/

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What is the Wellness Program? - Page 4, 5 Weight Loss (Minimum of 5% of body weight during quarter) - Page 6, 7 Exercise 3 Times a week - Page 8, 9 Tobacco Cessation (once a quarter, up to 1 year) - Page 10, 11 Wellness Assessment at gym/exercise facility (once a year only) - Page 12 Maintain Body Mass Index (BMI) of 18 - 26 (see BMI Chart) - Page 13, 14, 15, 16 Lower Cholesterol/Blood Pressure under physician's care - Page 17, 18, 19Maintain Don't Gain (not gaining weight - October through December only) - Page 20, 21 Annual Preventative Exam (once a year only per exam type) – Page 22, 23 Biometric Screening – Page 24Physical Competitions (Ex: Charity Walk, 5k) – Page 25 Eye Exam (once a year only) – Page 23, 26 Teeth Cleaning and Exam (twice a year only) – Page 23, 27 Nutrition Coaching – Page 28, 29 5-Day Fruit/Veggie (Eat 5 fruits/vegetables 5 days a week for the full quarter) Page 30, 325-Day Water (Drink 64 oz. water 5 days a week for the full quarter) Page 31, 32No Sick Leave Usage – Page 33Blood Donation (once per quarter only) – Page 34CPR, First Aid, and/or AED Training or Certification (5 points per quarter only) – Page 35Receive Flu Shot (once a year only) – Page 36Health Risk Assessment through Cigna (once a year only) – Page 37, 38, 39, 40Attend a health & wellness information class/activity in person (min. 30 minutes) – Page 41, 42, 43 Complete online Wellness Training (webinar) – Page 42, 43Other Information – Page 44, 45, 46, 47

TABLE OF CONTENTS:

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What Is A Wellness Program?

The Wellness Program is a voluntary goal/challenge driven program designed to encourage and motivate city employees and their families to live a healthier life style. Each employee has the chance to earn 15 points per quarter.

15 POINTS PER QUARTER = 8 HOURS OF VACATION TIME EARNED

There are 4 quarters per year: Q1) January 1st thru March 31st Q2) April 1st thru June 30th Q3) July 1st thru September 30th

Q4) October 1st thru December 31st

The wellness day is earned when you reach 15 points per quarter. Employees will receive a maximum of 8 hours of vacation added to your vacation accrual balance. Each employee has the potential to earn up to 32 hours per year.

How Does It Work?

The Wellness program is voluntary and goal driven. There are a total of 22 goal challenges that are presented on the City of Duluth Proactive Wellness Program worksheet. Each goal has a point value associated with it. The points can be accrued using any goal combination.

You will find the City of Duluth Proactive Wellness worksheet located on your local work computer at W:/FORMS/HUMAN RESOURCESS & PAYROLL FORMS / WELLNESS PROGRAM/WELLNESS PROGRAM POINTS SYSTEM-TRACKING FORMS or you may use the sheet in the booklet on page 5.

*The City of Duluth Proactive Wellness worksheet will need to be submitted tothe Human Resources Department at the end of the quarter. You may deliverthe wellness form via confidential e-mail, fax, or in person.

Duluth City Hall 3167 Main Street

Duluth, Georgia 30096 Phone: 770-497-5287 Fax: 678-957-7265

E-mail: [email protected] (The [email protected] e-mail goes to Jocelyn McGiboney and Melissa Reeves only)

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6

WEIGHT LOSS PROGRAM (15 Points)

*Goal /Challenge yourself to lose 5% of your body weight or more during aquarter. Use the Weight Loss Program form on page 7 for this challenge tosubmit to the Human Resources department.

Healthy Hint: Want to shed some pounds? Set yourself up for success with the right goals. You may have a long-term goal for your scale. But,

in the short term, start with two or three simple goals. These could be adding fruit to your breakfast, not eating after 8 p.m. or walking for a half hour during lunch. Make sure your goals are realistic and healthy. If you have a bad day, take a deep breath and start fresh the next day. Need help with your goals? Go to choosemyplate.gov and check out SuperTracker. This tool from the United States Department of Agriculture can help you figure out how much and what to eat, how to track what you eat and lots more!

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WEIGHT LOSS PROGRAM (15 Points)

Employee Name_________________________________________

*Weighing too much or too little can lead to health problems. You should have your weightchecked regularly by your health care provider. You can control/maintain your weight byeating a healthy diet and getting regular physical exercise. Talk with your physician aboutwhat a healthy weight for you is and ways you can control your weight.

An ideal weight for me is between___________ and ___________lbs. See BMI Chart for assistance.

Starting Weight ________lbs. (beginning of the quarter)

Ending Weight ________lbs. (end of the quarter)

Percentage of Body Weight Lost ________ %

*It is recommended you use the same scale and same day & time each week toweigh-in.

I understand that I assume complete responsibility for my physical well-being, and release the City from any responsibility or liability for any activities that I may engage in as a result of voluntary participation in this program.

Employee Name (Please Print) Employee Signature Date

8

EXERCISE 3 TIMES A WEEK (15 Points)

*Goal /Challenge yourself to exercise 3 times a week for 30 minutes per day.You will need to do this every week for the entire quarter. You may submit thischallenge by completing the Exercise Tracking form on page 9. You may alsosubmit the report from your local gym documenting your key fob swipes forentry. This would include dance and sports training.

Healthy Hint: If you’ve ever taken a gym class or jogged a few miles, you know how music can take the edge off ... or add an edge! Music works as a distraction when things get tough. It also helps you focus when physical activity requires a certain rhythm or pacing, such as

when you’re timing exercise repetitions to the beat of a song. You can choose your music, depending on how intense you want your workout to be.

Don’t sweat in silence! Add music to your fitness routine for less pain and more gain.

Healthy Hint: Are you pumped and ready for action? Not so fast! You should always warm up before you exercise. Warming up loosens your muscles and increases your heart rate, breathing, blood flow and temperature. All of these changes help prepare your body for activity, so you can enjoy the full benefits of your workout and help

protect yourself against injury. Don’t take shortcuts to getting in shape. For the best outcome, ease your body into a healthy routine.

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EXERCISE TRACKING FORM (15 Points)

Name________________________________________

DATE Week 1 _______

_______ _______

Week 2 _______ _______ _______

Week 3 _______ _______ _______

Week 4 _______ _______ _______

Week 5 _______ _______ _______

Week 6 _______ _______ _______

DATE Week 7 _______

_______ _______

Week 8 _______ _______ _______

Week 9 _______ _______ _______

Week 10 _______ _______ _______

Week 11 _______ _______ _______

Week 12 _______ _______ _______

I understand that I assume complete responsibility for my physical well being, and release the City from any responsibility or liability for any activities that I may engage in as a result of voluntary participation in this program.

Employee Name (please print) Employee Signature Date

10

TOBACCO CESSATION (15 Points)

*Goal / Challenge yourself to be Tobacco Free for the quarter. You may usethis to challenge yourself up to 4 quarters throughout the year to be Tobacco Free. You may submit this challenge by completing the Tobacco Cessation Tracking Form on page 11.

Healthy Hint: How does smoking hurt thee? Let me count the ways! As a major risk factor for many serious health problems, smoking is especially bad for your heart. When combined with other risk factors, such as high cholesterol, high blood pressure and being overweight or obese, smoking raises your risk for heart disease, the leading

cause of death in the United States.

If you want to live a heart-healthy lifestyle, don’t smoke. If you need help quitting, talk to your doctor about resources, strategies and nicotine replacement therapy. Within a few weeks to a few months of kicking the habit, you’ll already have lowered your risk for heart disease.

Healthy Hint: There are bad habits and there are bad habits. When people smoke cigarettes, cigars or pipes, they’re not just hurting themselves. Every exhale puts more than 250 dangerous chemicals into the air.

Secondhand smoke, like smoking itself, is a risk factor for four leading causes of death in the U.S. These include heart disease, cancer,

respiratory illness and stroke.

Children who breathe secondhand smoke are especially at risk. They have higher rates of sudden infant death syndrome (SIDS), acute respiratory infections, ear problems and severe asthma. So protect yourself. If someone’s blowing smoke your way, walk away. No amount of smoke is safe.

11

TOBACCO CESSATION TRACKING FORM (15 Points)

The tobacco-free program is designed to reward employees for not smoking or using tobacco in any form.

Complete at End of Quarter:

I quit using tobacco within the past year and I met my goal to be tobacco-free for 12 weeksfor Quarter___of the year ____. (15 points per quarter for up to 1 year)

Tools for becoming Tobacco-free: See Human Resources for more information. • Quit Smoking Plan• Local Organizations and Programs• Online Resources

I understand that I assume complete responsibility for my physical wellbeing, and release the City from any responsibility or liability for any activities that I may engage in as a result of voluntary participation in this program.

Name (please print)

Signature Date

14

Wellness Assessment At Gym / Exercise Facility (15 Points)

*Goal/Challenge yourself to start off on the right track with a “WellnessAssessment” from your local gym or exercise facility. You may only completethis challenge one time a year. For this challenge you may submit a WellnessAssessment Document from your gym/exercise facility.

Healthy Hint: You can’t do much without healthy bones, joints and muscles. As you age, it’s especially important to protect your “moving parts” with aerobic and muscle-strengthening exercises.

These activities can slow the loss of bone density that makes you weaker and more likely to get hurt as you get older. They also lower your risk for arthritis and osteoporosis down the road. You may not be able to look young forever, but you can help yourself feel young for many years to come.

15

Maintain Body Mass Index (BMI) of 18-26 (10 Points)

*Goal/Challenge yourself to achieve / maintain a Body Mass Index (BMI) of18-26. You may submit this challenge by using the form on page 18. You mayalso submit a report from your exercise facility or physician/health provider forthe challenge. This challenge may be used every quarter. See BMI Chart on page16.

Healthy Hint: Body mass index or BMI is an estimate of body fat based on your weight and height. A BMI range of 18.5 to 24.9 for adults is considered normal. People

who are overweight (BMI of 25 to 29.9) have too much body weight for their height. People who are obese (BMI of 30 or above) almost always have a large amount of body fat for their height. The higher the BMI, the greater your risk for heart disease, high blood pressure, Type 2 diabetes, breathing problems and some cancers.

Although BMI can be used as a health measure for most men and women, it does have limits. It may overestimate body fat in athletes and others who have a lot of muscle. It may also underestimate body fat in older people and others who have lost muscle. To find out your BMI and see how you compare to your peers, go to ChooseMyPlate.gov.

http://www.choosemyplate.gov/

16

17

18

BODY MASS INDEX 18-26 (10 Points)

Employee Name_________________________________________

Current Weight ___________ lbs.

Current Height ____________ inches

Body Mass Index # from Chart (page 16) ________

*It is recommended you use the same scale and same day & time each week to weigh-in.

I understand that I assume complete responsibility for my physical well-being, and release the City from any responsibility or liability for any activities that I may engage in as a result of voluntary participation in this program.

Employee Signature Date

19

LOWER CHOLESTEROL AND BLOOD PRESSURE UNDER A PHYSICIAN’S CARE (15 Points)

*Goal/challenge yourself to lower your cholesterol and/or blood pressure. Youmay submit a letter from your physician.

Healthy Hint: About one-third of Americans have high blood pressure, which raises your risk for heart disease and stroke. If you don’t have high blood pressure, you can take steps to prevent it. These healthy habits can

help you keep your blood pressure normal:

• Eating healthy foods and limiting salt and alcohol intake.• Being physically active.• Maintaining a healthy weight.• Learning to relax, manage stress and cope with problems.• Quitting smoking to protect your blood vessels.

If you have trouble keeping your blood pressure in check or have a family history of high blood pressure, talk to your doctor.

Healthy Hint: Cholesterol is a fat-like substance in your blood. When there is too much, it builds up on the walls of your arteries and can slow down or stop blood from getting to your heart. In fact, the higher your blood

cholesterol, the greater your risk for developing heart disease or having a heart attack.

There are different kinds of cholesterol in your blood. A simple blood test can tell you and your doctor how much of each kind you have.

20

What do your cholesterol numbers mean? • Total cholesterol – Less than 200 mg/dL is good.• Low-density lipoprotein (LDL or “bad”) cholesterol – This is the kind that can build

up and block the arteries. LDL levels lower than 100 mg/dL are best.• High-density lipoprotein (HDL or “good”) cholesterol – This kind can keep

cholesterol from building up in the arteries. HDL levels of 60 mg/dL or more help loweryour risk for heart disease.

• Triglycerides – This is another form of fat in your blood that can raise your risk for heartdisease if you have too much. Levels that are borderline high (150-199 mg/dL) or high(200 mg/dL or more) may need treatment.

Ask your doctor what your cholesterol levels should be and how often to get tested. To lower your risk for high blood cholesterol: • Eat healthy. Reduce the amount of saturated fat and cholesterol in your diet.• Watch your weight. Maintain a healthy weight or lose weight if you need to.Be active. Try to fit in at least 30 minutes of physical activity on most, if not all, days.

Healthy Hint: Americans have a taste for salt (or sodium), which plays a role in high blood pressure. Everyone, including kids, should reduce their sodium intake to less

than 2,300 milligrams a day (about 1 teaspoon of salt). Adults age 51 and older, African Americans of any age, and individuals with high blood pressure, diabetes or chronic kidney disease should further lower their sodium levels to 1,500 mg a day. Most of the sodium we consume comes from processed foods, such as pizza; cured meats, such as bacon, sausage, hot dogs and cold cuts; and ready-to-eat foods, like canned soups. To minimize how much sodium you have each day:

• Eat fewer processed foods, in smaller portions.• Read nutrition labels to keep track of how much sodium is in

your food.• Have lots of fresh fruits and vegetables, which are usually

low in sodium.Skip the salt when cooking and try other seasonings.

21

What Does Your Blood Pressure Number Mean?

Your blood pressure consists of two numbers: systolic and diastolic. Someone with a systolic pressure of 117 and a diastolic pressure of 78 has a blood pressure of 117/78, or "117 over 78."

An ideal blood pressure for an adult is less than 120/80 ("120 over 80").

In general, the lower your blood pressure, the better. For example, a blood pressure reading of less than 90/60 is healthy as long as you feel okay.

22

Maintain, Don’t Gain! (15 Points)

*Goal/challenge yourself to not gain any weight between October 1st andDecember 31st during the year. The holidays can be tempting for extra weight.You may submit this challenge by using the form on page 23.

Healthy Hint: Every November through December, you’re surrounded by food – lots of it. At the same time, the holidays can be very stressful if you’re hosting loved ones or missing them. Food plus stress is often a recipe for disaster, but there are steps you can take to beat holiday excess:

• Fill up on healthy snacks, like fruits, veggies and nuts, before meals.• Bring your own low-calorie dish to potlucks.• Watch your portion size, especially at buffets. It’s okay to enjoy some of your

favorites in moderation.• Skip sugary drinks, fatty sauces and salty processed foods.• Make fresh fruit your dessert.

Also, plan at least two-and-a-half hours of physical activity a week. You can sneak workouts between parties or bring others along for a walk or dancing.

Healthy Hint: Eating out can be great – especially when you don’t have time to prepare a meal or want to celebrate a special occasion without the work. The problem is that ordering can feel like a guessing game if you’re watching your diet. But there are ways to stay in control and keep your restaurant visit healthy. Start by ordering water, unsweetened tea or

other sugar-free drinks. Then, fill up on low-calorie appetizers, such as salads and grilled vegetables, instead of bread and creamy soups. For the main dish, choose broiled, grilled or steamed foods over fried ones. The same goes for sides: Say no to fries and yes to baked potatoes. You can also ask for smaller portions or share your meal with your fellow diner(s). If it’s still too much food, get a container before you begin eating and put half away to take home. Finally, choose fresh fruit for dessert.

23

Maintain, Don't Gain! October 1 – December 31

(4th Quarter Only) (15 Points) ______________________________________________________________________________

Did you know…the average American adult puts on 5 pounds of body weight between Thanksgiving and New Year's Day?

The purpose of the Maintain, Don't Gain! Challenge is to encourage you to do the things that will help you avoid holiday weight gain - be physically active and watch the sweet treats. 15 points will be awarded for employees who do not gain weight in the 4th quarter of the year (October through December) and who simply maintain their current weight.

Begin Weight ___________

Ending Weight ___________

Name (please print) ____________________________Date_________________

Signature __________________________________________________________

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Annual Preventative Exam (15 Points)

*Goal/challenge yourself to take the first step to a healthier you by getting yourAnnual Preventative Exam. This includes exams such as physicals,mammograms, pap smears, colonoscopies, prostate, and dermatology. TheAnnual Preventative Exam can be completed in any quarter but only submittedonce a year per exam type. The exam needs to be done in the quarter that youare submitting it. You may submit this challenge by using the form on page 25 oryour Explanation of Benefits (EOB) from your insurance company.

Healthy Hint: Your yearly health exam is your doctor’s way of tracking your health. It’s also how your doctor can rule out or take care of serious health problems. If an issue is caught early, it’s easier to treat and your chances for a full recovery are better. If you already have a medical condition or are in a high-risk group for getting one, make a

checkup schedule with your doctor that makes sense for your health and lifestyle.

Take charge! Use the preventive care benefits, like your yearly exam, screenings and vaccines, covered by your health plan. Your checkup is an hour of your day that can add years to your life. Just remember to bring in any questions or concerns you have and be open about your health and family history.

Healthy Hint: Stress goes hand-in-hand with modern life. While we can’t always avoid it, we can figure out how to cope. Some people find positive ways, like exercise, community service or relaxing hobbies. Other people struggle and turn to escapes like junk food or drugs and alcohol. It’s very important that you find support from friends, loved ones or professionals

who can help before your stress feels overwhelming.

You can also prepare your mind and body to handle stress by taking care of yourself. This means eating healthy, exercising regularly, getting plenty of sleep and having a routine to your days.

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PHYSICIAN SIGN-OFF FORM

Service Date: _____________________

To: The Wellness Coordinator for the City of Duluth

___________________________________ is a patient under my care and the following applies:

� Annual Preventative Health Exam (Primary or Specialist Physician) – 15 Points

� Flu Shot (Primary Physician or Pharmacist) - 5 Points

� Bi-annual dental exam and teeth cleaning (Dentist) – 10 Points

� Annual vision exam (Optometrist/Ophthalmologist) – 10 Points

� Nutrition Session (Certified Nutritionist or Personal Trainer) - 10 Points

� Cholesterol/Blood Pressure Management (Physician) -15 Points

� Blood Donation (Donation Facility, Phlebotomist) – 5 Points

Service Provider’s Name, Name of Business, and Address:

__________________________________________________________________

__________________________________________________________________

_____________________________________________________________________________________

____________________________ ____________________ ____________

Physician Name Signature Date

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BIOMETRIC SCREENING (15 Points)

*Goal /Challenge yourself to participate in the yearly Biometric Screening. Thisis a kick start for the new year towards a healthier you. The screening is doneon site within the city of Duluth, or another provider if you have insuranceoutside of the city's plan. For this challenge you do not have to submit anythingfor the on-site screenings, just sign up and participate. If it is done elsewhere,you will need to show documentation. Here’s what will be included in thebiometric screenings.

• Blood Pressure• BMI (Body Mass Index)• Body Comp / Body Fat %• Height• TC/HDL/GLU (cholesterol & glucose)• Weight

Healthy Hint: A few pounds can make a big difference when it comes to diabetes. If you have the condition, your body either has trouble making enough of a hormone called insulin or can’t make any at all. Insulin helps break down the food your cells use for energy. When your body can’t break

down this energy, you end up with high levels of sugar in your blood. Studies show that people at high risk for Type 2 diabetes can prevent or delay the disease if they lose as little as 10 to 14 pounds (at a starting weight of 200 pounds). To begin your weight-loss journey:

Step 1 – Move more. Get at least 30 minutes of physical activity, five days a week. Walk during your lunch break. Park your car farther from stores or your office. If you haven’t been active for a long time, talk to your doctor about the best physical activity plan for you.

Step 2 – Make healthy food choices. Go with foods that are low in fat, sugar and calories. Limit your portion sizes. Eat a variety of colorful fruits and veggies. When you’re thirsty, drink water, which is calorie-free. And eat healthy snacks between meals so you don’t get too hungry.

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PHYSICAL COMPETITION (10 Points)

*Goal /Challenge yourself to participate in a physical competition. For example,participate in a 5k or Charity walk. You may compete in more than onecompetition. This is a fun way to be competitive, spend time with family andfriends, and contribute to the community. To submit this challenge you mustsubmit documentation of completion. This would include registration formand/or a copy of your bib number.

Healthy Hint: Do you always have excuses when it comes to physical activity? Not enough time? Bad weather? No fun?

Being active is important to your health, so it’s time for you to look at why you can’t fit it into your day – and then find ways that you can! Have to work through lunch? Try taking three 10-minute walks

throughout the day instead. Raining outside when you want to jog? Find an indoor track, or power walk in the mall. And if you hate the idea of “exercise,” make what you love work for you. You can garden, dance, do yoga or play running games with your kids and pets. Just get moving.

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EYE EXAM (10 Points)

*Goal / Challenge yourself to have an eye exam. Maybe your sight isn’t as goodas it used to be or maybe it is better. Experiencing vision changes may also besigns of other health issues. For this challenge submit the form on page 25 orsubmit a copy of the Explanation of Benefits (EOB) from your insurancecompany. This form will need to be signed by the optometrist orophthalmologist. This challenge may only be used once a year.

Healthy Hint: Don’t lose sight of your eyes. Along with your annual checkup, be sure to get a professional eye exam every year. Your eyes also need daily protection, just like your skin. Wear sunglasses to shield them from the sun’s dangerous ultraviolet rays. And rest your eyes throughout the day.

If you spend a lot of time looking at a computer, you sometimes forget to blink and your eyes get tired. So try to take frequent breaks from the screen.

You can also help your eyes stay healthy with the right lifestyle choices:

• Eat lots of fruits and veggies, which are rich in vitamins and minerals, andfish like salmon that are high in omega-3 fatty acids.

• Maintain a healthy weight. This lowers your riskfor getting diabetes or other conditions that canlead to vision loss.

• Avoid eye injuries by using protective goggles orother gear when playingsports or working around chemicals and dust.

• Quit smoking. Research has linked smoking to ahigher risk of eye diseaseand cataracts.

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TEETH CLEANING (10 Points)

*Goal /Challenge yourself to have a teeth cleaning twice a year. Use thischallenge as a preventative measure to keep you healthy. For this challengesubmit the form on page 25 or submit a copy of the Explanation of Benefits(EOB) from your insurance company. This form will need to be signed by yourdentist. This challenge may only be used twice a year.

Healthy Hint: Taking care of your teeth and gums may help your smile, but it’s also important for your general health. The bacteria in an unhealthy mouth can affect the rest of your body. And research shows that gum disease is linked to serious conditions like heart disease and diabetes.

To keep your mouth healthy: • Take care of your teeth and gums by thoroughly brushing and flossing.• Go to the dentist regularly for exams and teeth cleanings. Checkups can help your

dentist spot early signs of oral health problems.• Eat wisely. Avoid sugary snacks. And choose fresh, fiber-rich fruits and vegetables.• Say no to tobacco. Cigarettes, pipes and tobacco raise your risk for gum disease, oral

and throat cancers, and fungal infections in your mouth.Limit how much alcohol you drink. It increases your risk for oral and throat cancers.

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NUTRITIONAL COACHING (10 Points)

*Goal / Challenge yourself to have a coach teach you to provide thebest nutrients for your body. For this challenge submit attendancedocumentation from a certified nutrition center.

Healthy Hint: Deciding what to put on your plate at meal time can be hard. You want to eat healthy, but you also want to feel satisfied. The good news is that you don’t have to figure out nutritional value versus calories on your own.

Forget the old Food Pyramid. The U.S. Department of Agriculture has a new online tool called MyPlate. It can help you and your family make smarter choices in a fun, engaging way. Check out how MyPlate can make mealtime easier at myplate.gov.

Healthy Hint: Whether you eat three or six meals a day, maintaining a healthy weight comes down to what you eat, how much you eat and how much energy you use. We gain weight when we eat more calories than we burn. So it’s really important to couple balanced meals with an active lifestyle.

Everyone has different calorie needs in order to function. Avoiding extra pounds is just a matter of making sure your energy in (calories from food) equals your energy out (daily energy usage) over the long run. Once you learn your daily calorie needs, you can plan the right kind of diet and exercise to keep a healthy weight.



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Healthy Hint: Americans eat a lot more calories today than they did just a few decades ago. Part of the problem is fast food and super-sized portions. Our food servings have doubled or tripled at restaurants – and even at home.

The key is to choose foods like fresh fruits and veggies. They’re packed with health benefits and fill you up, without the calories!

What is a Serving?

Current as of May 4, 2017By Healthwise StaffPrimary Medical Reviewer Kathleen Romito, MD - Family Medicine Specialist Medical Reviewer Rhonda O'Brien, MS, RD, CDE - Certified Diabetes Educator

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5 DAY FRUIT/VEGETABLES 5 DAYS A WEEK FOR THE QUARTER (5 Points)

*Goal / Challenge yourself to eat 5 fruits / vegetable and/or acombination of the two for 5 days of the week for the entire quarter.For this challenge submit a copy of the form provided on page 34.

Healthy Hint: Fruits and veggies are low in calories and full of vitamins, minerals and fiber. How important are they to your diet? The United States Department of Agriculture and ChooseMyPlate.gov recommend making them half your plate at mealtime. If you’re having trouble getting them fresh, use frozen, canned or

dried fruits and veggies. With the canned option, watch out for too much sodium or salt. Save fruit that’s too ripe for smoothies with fat-free milk or low-fat yogurt – or bake muffins or bread with it. If your family isn’t crazy about fruits and veggies, try adding them to casseroles, salads, soups and sauces, where they’ll be harder to taste.

Healthy Hint: Many of us are trying to get more fruits and veggies into our diet. Want to make it easier? Try planting your own! It can be a garden in your yard, raised beds or pots on your patio. And if you don’t have room, get your neighbors involved. Community gardens are a great way to grow healthy food and bring people together. They

can be set up on empty lots or in parks and schools. Another benefit to having your own garden or a shared one is being able to keep everything pesticide-free. Some flowers and herbs even act as natural pest control. So have fun, enjoy the “fruits” of your labor and plant safely.


33

5 DAY WATER (5 Points)

*Goal / Challenge yourself to drink 64oz of water for 5 day a week forthe entire quarter. For this challenge submit a copy of the formprovided on page 34.

64 OZ of WATER = 8 CUPS of WATER

Healthy Hint: More than 60% of your body is made of water, which you need to function. When you sweat, go to the bathroom or even breathe, you lose a lot of that water. And the best way to get it back is through food and drink.

How much water does the average healthy adult need in a day? There’s no one formula that fits every person, and it depends on things like your age, health, activity level and the climate you live in. But generally, men should drink about 13 cups (3 liters) and women about nine cups (2.2 liters) of water daily.

Healthy Hint: You may be counting calories for every bite you eat, but are you keeping track of what you drink? Water is the perfect calorie-free beverage. Fill a clean, reusable water bottle and toss it in your bag or brief case to quench your thirst throughout the day. If you’re gulping down regular sodas and other sweet drinks, you may be adding a lot of unnecessary calories to your diet.

Next time you go for a sugary drink, look at the calorie information on the label. Also, check out the serving size. A single serving might only be 100 calories, but if the bottle holds 2.5 servings, you’re up to 250 calories. So make sure it’s worth it!

34

5-Day Programs(5 Points Each)

Name (please print) ___________________________________________________

Signature _______________________________________________ Date ________________________

The purpose of the 5-Day Program is to encourage you to have good nutrition and stay hydrated to improve your overall health. Select which program. Each 5-day program is worth 5 wellness points if you participate 5 days a week for the entire quarter. � 5-Day Water – drink 64 oz. water 5 days a week for the full quarter � 5-Day Fruit/Veggie – eat 5 fruits/veggies 5 days a week for the full quarter (any combination)

Mon Tue Wed Thu Fri Sat Sun Totals � Fruit/Veggie � 64 oz. Water

� Fruit/Veggie � 64 oz. Water






________ ________








________ ________








________ ________








________ ________








________ ________








________ ________








________ ________








________ ________








________ ________








________ ________








________ ________








________ ________

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NO SICK LEAVE USAGE (5 Points)

*Goal / Challenge yourself to not use sick leave for the quarter (FMLA Sickdoes not count against you). Remember to wash your hands and usesanitizer. This challenge is to try and stay well for the quarter. For thischallenge you do not need to submit anything. However if you are sick,please use earned time and stay home.

Healthy Hint: You may not see them, but dangerous germs can be unwelcome guests at mealtime. Thousands of people die in the U.S. each year because of contaminated food. Soap and water are your best defense against food-related illnesses. To keep germs from spreading, you should wash your hands throughout the day. Scrub them for 20 seconds – or about the time it takes to sing “Happy

Birthday” twice. On the go, use hand sanitizer with at least a 60% alcohol base. Clean hands are especially important when you handle food. You should make sure to clean counter tops, cutting boards, dishes and other areas where you prepare food. Never mix fresh fruits and veggies with raw meat, poultry or seafood. And don’t place cooked food back on plates that held uncooked food.

Healthy Hint: It’s 3 a.m. and you’re running a high fever. Everything hurts and your doctor’s office is closed. We’ve all been there – wondering whether to go to the emergency room … or wait? When you know it’s not a matter of life or death, an urgent care center or retail health clinic may be your best option. These facilities

are often open after hours, seven days a week. Plus, they cost less and have shorter wait times than emergency rooms. Be proactive; find your closest in-network urgent care center or retail clinic before you get sick or hurt. The more you’re prepared, the faster you can get help when you need it!

36

BLOOD DONATION (5 Points)

*Goal / Challenge yourself to donate your blood using a blood donation center during the quarter. You may contact your local Red Cross or any other blood donation facility. Ask your local doctor and hospital for more information on where and how to donate. For this challenge submit a receipt of your blood donation, or participate in a blood donation event hosted by the City of Duluth. This challenge may only be used once a quarter.

Use the following link below to find the blood drive nearest you through Red Cross. You will need to enter your zip code of the location you want to donate near.

http://www.redcrossblood.org/

http://www.redcrossblood.org/

37

CPR, FIRST AID, AND /OR AED TRAINING CERTIFICATION (10 Points)

*Goal / Challenge yourself to take a CPR, First Aid, or AED Trainingclass. For this challenge submit a copy of your certification/attendancereceipt. If it is a class given by the City of Duluth then you do not haveto submit anything.

38

FLU SHOT (5 Points)

*Goal / Challenge yourself to receive a flu shot from your local doctoror pharmacist. The City of Duluth provides this to employees once ayear. For this challenge submit a copy of the form provided on page25 or submit a receipt from the drug store. The form is to be filled outby the provider that is giving the shot. If the shot is given to youduring a time that the City of Duluth is providing the shot, then you donot have to submit the provider form.

Healthy Hint: Flu season starts around October and usually peaks in January/February. But you can catch the flu all year long. Symptoms may be minor, like a runny nose or sore throat, or very serious – even life-threatening. Your best protection is to get the flu vaccine each year. It’s even safe for babies as young as 6 months. Talk to

your doctor if you have questions or concerns about the vaccine. Because the flu is spread through contact with affected people and things, good hygiene is an important defense. Wash your hands often to kill germs, and avoid people who are sick. If you get the flu, stay home for at least 24 hours after a fever passes so you’re not contagious.

39

Health Risk Assessment Through Insurance (5 Points)

*Goal / Challenge yourself to complete the health assessment onlinethrough the medical insurance website. The must only be done oncea year. For this challenge you may submit the report from theinsurance company showing your participation of the assessment.

Directions on how to access the assessment are on page 40-41.

Healthy Hint: Americans are heavier today than they were 20 years ago. We also spend a lot more time eating while staring at a screen – on a cell phone, computer, personal digital assistant (PDA) or TV. Plus, we’re

choosing screen time over being active. And when your body takes in more calories than it burns, you end up with extra pounds.

So be aware of how you eat and use your time. Skip your online chat and meet up with a friend for a walk instead. Take a lunch break from your laptop and enjoy a healthy meal and good conversation with your coworker. At home, make TV time your physical activity time. You can work out without missing your favorite show.

42

Attend a Health and Wellness Information Class/Activity

Minimum of 30 Minutes (5 Points)

*Goal / Challenge yourself to attend a health and wellnessinformation class/activity for a minimum of 30 minutes. You may takemultiple classes to add up to 150 minutes for a total of 15 points.

To find classes check out your local hospitals or medical offices, or attend a city-sponsored on-site class.

Reference:

The Gwinnett Medical Website is http://www.gwinnettmedicalcenter.org/programs-and-classes/online-class-registration

http://www.gwinnettmedicalcenter.org/programs-and-classes/online-class-registration

http://www.gwinnettmedicalcenter.org/programs-and-classes/online-class-registration

Take your health assessment today.

Our new health assessment is more than a list of questions. It’s a quick, easy way to learn more about living a happier, healthier life. And it even works like a game.

› Choose your game piece to begin

› Answer questions and complete each step of your assessment journey

› Finish with information, recommendations and connections to health improvement opportunities

MORE THAN A HEALTH ASSESSMENT.

It’s your connection to better health.

Offered by: Cigna Health and Life Insurance Company, Connecticut General Life Insurance Company or their affiliates.

“Cigna” and the “Tree of Life“ logo are registered service marks, and “Together, all the way.” is a service mark, of Cigna Intellectual Property, Inc., licensed for use by Cigna Corporation and its operating subsidiaries. All products and services are provided by or through such operating subsidiaries, including Connecticut General Life Insurance Company and Cigna Health and Life Insurance Company, and not by Cigna Corporation.

875495 04/15 © 2015 Cigna. Some content provided under license.

Come play.

1. Log in to myCigna.com.

2. Go to the “My Health” tab

3. Click on the health assessment tile

4. Get started

If you have never registered for myCigna:

1. Go to myCigna.com.

2. Register with your Cigna ID, SSN or take the personal questionnaire

3. Go to the “My Health” tab

4. Click on the health assessment tile

5. Get started

Questions? Call 1.866.494.2111

1. To start

1. Log in or register on myCigna.com

2. Click on the Manage My Health tab

3. Select My Health Assessment

4. On the next page click Take My Health Assessment.

Have your blood pressure, total cholesterol and HDL cholesterol numbers ready so you can put them in when asked.

2. My wellness score

After completing the health assessment, you’ll receive a wellness score based on how you compared to people in your gender and age group. Don’t worry if your numbers are not what you hoped for. You can update the assessment whenever you make a change to your health. You’ll be surprised how just a few simple changes can improve your wellness score significantly.

3. Support

But that’s not all. You’ll also get recommended next steps to help you get started on a path to better health. And based on your responses, you may also receive a web invitation to join one of our Online Health Coaching Programs for the support you need to get healthy and stay healthy. Joining is easy, and there’s no cost to you for participation.

Offered by: Cigna Health and Life Insurance Company, Connecticut General Life Insurance Company or their affiliates.

“Cigna” and the “Tree of Life“ logo are registered service marks, and “Together, all the way.” is a service mark, of Cigna Intellectual Property, Inc., licensed for use by Cigna Corporation and its operating subsidiaries. All products and services are provided by or through such operating subsidiaries, including Connecticut General Life Insurance Company and Cigna Health and Life Insurance Company, and not by Cigna Corporation. All models are used for illustrative purposes only.

872962 a 04/15 © 2015 Cigna. Some content provided under license.

It’s about my life

You want to make some lifestyle changes. Maybe you’ve been feeling a little sluggish and are looking to increase your energy level. Or perhaps you want to lose some weight and just don’t know where to begin. Why not begin by completing the online health assessment for a profile of your health and health status?

Taking a health assessment is a quick and easy way to determine the current state of your overall health, and to figure out what steps you need to take now to improve your health in the future. After all, when you’re healthy, you have the strength and confidence to be your true self.

MY HEALTH ASSESSMENT

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HEALTH & WELLNESS IN-PERSON CLASSES (5 Points)

Date: _________________

Name: _____________________________________ To: The

Wellness Coordinator for the City of Duluth I completed the

following wellness classes.

1. Name of Class: _______________________________________Location/Facility: _________________________________________



__________________________________________ ____________ Signature Date

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Complete Online Wellness Training (Webinar) (5 Points)

*Goal / Challenge yourself to complete Wellness training online through awebinar. This may be done through the website for Gwinnett Medical. Youmay take three Webinars to get to your 15 Points.

References:

• GMC e-Class:

wellness.gwinnettmedicalcenter.org/ Click on Tools, Quizzes, & AssessmentsChoose "Video Library"

http://portal.on24.com/view/channel/index.html?showId=1104741&showCode=athemcamp

http://wellness.gwinnettmedicalcenter.org/

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HEALTH & WELLNESS WEBINARS (5 Points for each 30 minutes)

Date: _________________

Name: _____________________________________

To: The Wellness Coordinator for the City of Duluth

I completed the following webinars listed below from the Cigna or Gwinnett Medical Center (e) Class website. Please put # of minutes beside each class.

1. ________________________________________________________

2. ________________________________________________________

3. ________________________________________________________

______________________________________ ____________

Signature Date

46

Parks located within the City Limits of Duluth

Park Location Park Facility Bunten Road Park 3180 Bunten Road,

Duluth GA 30096 [1] Community Building (36,000SF) [1] Playground (3,600 SF) [2]Soccer Fields [2] Baseball Fields[1] Baseball/Softball Field [1]Softball Field [4] Tennis Courts[1.08 mile] Asphalt Bike andWalking Path [2]Restroom/Concession Facilities[400 space] Parking Lot

Chattapoochee Dog Park

Church Street Park 3350 Church Street, Duluth GA 30096

[1] Pavilion (700SF) [1]Playground (1,750 SF) [1]Basketball Court [8 space] OffStreet Parking Lot [8 space] OnStreet Parking [1] Picnic area (3tables / 2grills)

Festival Center 3142 Hill St NW, Duluth, GA 30096 (770)497-5291

a multi-purpose venueaccommodating rentals forindoor and outdoor events

Rogers Bridge Park 4291 Rogers Bridge Road,Duluth GA 30097

[2] Pavilion (3100SF) [1] SandVolleyball Court [1] Playground[15 space] Gravel Parking Lot [2]Horseshoe Pits [10] Picnic area(10 tables / 2grills)

Scott Hudgens Park 4545 River Green Parkway, Duluth GA 30096

[4] Soccer Fields (U-19) [800space] Grassy Parking Lot [2]Pavilion [200 space] Parallel onRoadway Parking

Taylor Park 3167 Main Street, Duluth GA 30096

1/2 acre in town park Train theme playground Covered pavilion

W.P. Jones Park 3770 Pleasant Hill Road, Duluth GA 30096

Tennis facility, community center, playground equipment,

a picnic shelter, restroom facility, and soft surface trails

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Employees have free access to Bunten Road Gym and will receive 50% off discount for Park and Recreational Classes!

*You can locate the classes via the web. The web address ishttps://apm.activecommunities.com/duluthgaparksandrec/Home

*You can locate the fitness room hours via the web. The web address ishttp://www.duluthga.net/departments/parks_and_recreation/fitness_room_calendar.php .

https://apm.activecommunities.com/duluthgaparksandrec/Home

http://www.duluthga.net/departments/parks_and_recreation/fitness_room_calendar.php

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Check out upcoming events and activities within the City of Duluth. The city host runs, walks, festivals, and much more!

City website to activities within the city is

http://www.duluthga.net/community/2what_s_happening/community/what_s_happening/newsletter.php



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If you have any questions feel free to ask any of the Wellness Committee members. If we do not have the answer we will follow up and get an answer to you.

You may submit general questions to the committee e-mail:

[email protected]

Remember to submit all quarterly documents to [email protected] (Jocelyn & Melissa)

Wellness Committee Members Voting Members: (*weighted vote)• Melissa Reeves (Finance/Human Resources)• Kim Jackson (City Manager’s Office)• Eric Morgan (Public Works)• Eric Hanada (Parks)• Ted Sadowski (Police)*• Melissa Hales (Police)*• Erika Worley (Court)*Non-Voting Members:• Jocelyn McGiboney (Human Resources)• Ed Johnson (Human Resources)• Ken Sakmar (Finance)• Teresa Lynn (City Clerk/Business Office)• Kristin McGregor (City Clerk/Business Office)• Chris McGahee (Community Development)

Jocelyn McGiboney Payroll and Benefits Specialist Human Resources Department 3167 Main Street Duluth, Georgia 30096 E-Mail: [email protected]: 770-497-5290 Ext 1222Fax: 678-957-7265

Melissa Reeves Accounting / Human Resources Technician Business Office Division 3167 Main Street Duluth, Georgia 30096 E-Mail: [email protected]: 770-476-3434 Ext 1237

mailto:[email protected]

Documents

WELLNESS PROGRAM Packet with Forms (fillable) - eff 1-1-20.pdfWhat Is A Wellness Program? The Wellness Program is a voluntary goal/challenge driven program designed to encourage and