From the Editor

Welcome to our brave new electronic newsletter.

In an effort to save county dollars and be more environmentally friendly Health Matters has left the world of hard copy behind and will now publish electronically. You can now have Health Matters sent to you and your "spartner"*. Send us your email address and we'll do the rest.

As with our paper version, this e-newsletter will continue to publish on the first week of every month. By sending Health Matters to your email address, we’ll be able to go more in-depth, and be timelier than ever.

We’ll continue to keep you informed on how to Eat Smart, Move More, Stress Less, Logon & Learn, Quit Tobacco, and Choose Generics. We’ll continue to bring you important notices about programs and deadlines concerning your health benefits, and we’ll keep telling your incredible stories of challenge and change through our regular “Health Heroes” feature.

As always, the staff at Health Matters will work hard to give you accurate, incisive information presented in a fresh and friendly manner. We reach a little farther, too, by including more photos, video and web links to the news, events and people that make up our growing community of wellness.

• If you don’t have a King County email or want Health Matters delivered to any personal email address, send your personal email address to: focusonemployess@kingcounty.gov . Everyone is welcome.

Thank you for helping Health Matters save the green stuff.

Here’s to a Healthy New Year!

You’re good to go for the gold

Enroll now in Healthy Incentives^SM

Every year, over 90 percent of King County employees join Healthy Incentives to get healthy and stay healthy, while helping to control the health care costs.

Don't miss your opportunity to imporve your health and save thousands of dollars. Two easy steps that you, your covered spouse or domestic partner take to earn the gold out-of-pocket expense level for your 2010 medical beneifts.

Step one: Take the wellness assessment

The first step toward earning gold is to complete a wellness assessment either online or on paper by Jan. 31, 2009.

Click here to take the assessment online.

To take the assessment on paper, contact Benefits and Retirement Operations (BROS) by phone at 206-684-1556 or by e-mail at kc.benefits@kingcounty.gov. You may also stop by the BROS office to pick up a paper wellness assessment. BROS is located in Suite 234 of The Chinook Building, 401 Fifth Ave., Seattle, and is open 8 a.m. – 5 p.m., Monday – Friday.

Step two: Complete your action plan

The second step toward earning gold is to complete an individual action plan by June 30, 2009. After you take the wellness assessment, the county’s independent, confidential vendor, Healthways, will contact you with information about your action plan either by phone or by mail.

You can get updated information about the Healthy Incentives^SM program at www.kingcounty.gov/employees/gethealthy.

Make sure you’re good to go for a healthy New Year.

Did U Know . . .

By January 10th, King County employees and their eligible spouses/domestic partners should have received a letter from King County with important information on the 2009 Healthy Incentives^SM program?

The white envelope with the salmon stripe includes instructions on how to earn the gold out-of-pocket expense level for 2010 medical benefits.

The first step to earn gold is to take the wellness assessment by Jan 31. If you took the wellness assessment online last year, you must use the same User ID and Password. If you have forgotten your user ID or Password, the letter has detailed instructions on how to retrieve that information.

If you took the wellness assessment on paper last year, or you have never taken the wellness assessment, your letter includes a unique access code that you must use to take the assessment this year.

Check your mail box for your important envelope.

You, too, can "Do the Danskin"

If you think you can't do a triathlon, more than a few of your co-workers think you should think again.

The annual Danskin Triathlon is structured for both first time and veteran athletes. It entails a 1.2 mile swim, 12 mile bike ride and 3.1 mile run. Many King County employees have enjoyed the empowering experience of pushing their personal boundaries. They came to the Danskin from all different lifestyles - from couch potato to seasoned athlete. All of them confirm the Danskin credo: "The woman who starts the race is not the same woman who finishes the race."

Read their inspiring stories below.

Last year, feeling a bit spontaneous on a sunny morning, I signed up for the Danskin Women’s Triathlon, a national series of races supporting breast cancer research. For the Seattle Danskin, it’s a race in itself just to register. By mid morning the day registration opens, all 4,000 spots are filled. I got caught ups in the spirit. By 8 am, with the help of my Visa card, I had made the cut.

It was only after I received the confirmation email that reality dropped like a brick in my gut. In most areas of my life I aim high. I take pride in competence. I am unapologetic for an internal drive to get things done. But at the moment immediately after signing up, reality sank in. I had five months, panicked when putting my face in water and hadn’t run more than a mile in years. I took a deep breath, and came up with two personal triathlon goals:

#1: don’t drown

#2: don’t be the one puking in the storm drain (that can’t be good for fish)

Now, months after training for and successfully completing my first triathlon, I can tell you my goals with pride more than anything. I’m hooked – in love with the feeling of racing into the wind like Atlanta, the fast-running princess from the child’s tale. But for a busy life training is about efficiency and finding the most streamlined approach to get to the finish line.

My colleague, and longtime triathlete, John Villapudua gave me tremendous advice for the first few months of my training. Below we offer up our combined tips to you!

---

Diane Ferrero, HIV/AIDS Program - Public Health

At 58 years old I decided it was time to add little more exercise to my life and to change my eating habits, I want to stay fit and in good health as I advance in age. I started out by walking everyday and then increased to power walking. I felt like I needed a little more of a challenge so I started running. Running became a passion for me and my legs started to look like those of a cheerleader. Yippee!

I decided to do the Danskin because I had been running for 2 years and felt like I was in good enough shape to try a Triathlon. I knew that the run part of the Danskin would be okay for me and I could probably get through the biking okay. The swimming was going to be a problem. My idea of swimming is floating in the pool in a blow-up pool chair with a glass of wine. I started out with baby steps. A couple of laps at a time and by August I was able to swim ½ mile in the pool. Next I had to take my swimming to the lake. Yikes! It is a whole lot different in Lake Washington than a swimming pool but I become one with the lake and I did it. On race day I was so nervous. Because of my age (60) I was with the "Grannies", the 3^rd wave to enter the lake. It was dark, the water was choppy and was ready to run away but I entered the water swam ½ mile then biked 12 miles and run a 5K. I learned so much more about myself it was definitely life changing.

This year was my fourth Danskin event. I participated in my first Danskin when I was 45 years old. At the time, I was concerned about gaining weight, and my naturopath recommended that I participate as a way to keep my weight in check and to get in better shape. It was a transforming experience and now I'm hooked. That first year, I was just trying to finish the event, but now I'm competing against myself and each year I try to finish with a better time. I like the cross-training aspects of swimming, biking, and running. I have also participated in other triathlons including the Escape from the Rock and the Subaru Women's Sprint Triathlon.

Perhaps the best outcome from participating in the Danskin is that I have met several women that I now regularly exercise with. We meet almost every Sunday morning and go for a long bike ride. Four years ago we thought riding twelve miles was a long ride, but now if we don't ride thirty miles we feel like we haven't ridden enough! This September we rode in the MS Bike Ride and rode a total of 110 miles over the weekend. We are also going to run in the Jingle Bell fun run in December.

You are not alone: help for your New Years weight loss resolution

Losing weight is one of the most popular New Year's resolutions. According to a recent survey 97% of people who resolve to lose weight in the New Year say they think they will need some assistance to keep their resolution. However, each year many people go it alone without any support.

King County’s Weight Watchers at Work^® program brings together people facing the same challenges in a supportive environment and helps members build the skills they need to adopt a healthier lifestyle.

Since the program began in 2006 King County employees participating in Weight Watchers at Work^® have collectively shed almost 9,000 pounds. In addition, 30 employees have reached Lifetime status, meaning they have achieved their individual goal weight. As an added bonus, Lifetime Members who stay within two pounds of their goal weight pay no fee for attending weekly meetings.

If weight management is one of your 2009 goals, consider participating in King County’s Weight Watchers at Work^® program. For more information go to www.kingcounty.gov/healthmatters and click on Weight Watchers at Work under Healthy Workplace.

Kudos to Weight Watchers at Work^® Coordinators

Weight Watchers at Work^® Coordinators are King County employees who organize meetings at our worksites and serve as points of contact.

The Coordinators are the unsung heroes of the program and deserve special recognition for their efforts. Without these dedicated individuals the program would not be possible.

For more information about becoming a Weight Watchers Coordinator for your worksite go to the King County Weight Watchers at Work^® site.

Managing stress in tough economic times

The current economic climate is causing stress and anxiety for many of us. Left unmanaged, this stress can lead to serious health problems such as heart disease, depression, and high blood pressure.

King County provides two programs to help employees resolve workplace and personal issues and concerns. Both programs are free and confidential.

Making Life Easier Program

The Making Life Easier Program provides professional counseling for resolving home and life issues including:

• Parenting, family and relationship issues;
• Stress, anxiety, and depression;
• Substance abuse; and
• Grief and loss.

The program is available to benefit-eligible King County employees, their dependent family members, any anyone living in the employee’s household covers up to eight sessions per family member per year.

The Making Life Easier Program also includes a variety of support services including:

• Financial and legal consultation;
• Parenting advice and child care resources;
• Adult and elder care resources; and
• Home ownership assistance.

Call toll free 888-874-7290 24 hours a day, 7 days a week or go to www.kingcounty.gov/employees and click on "and click on Employee Assistance Program/Making Life Easier under Employment.

Employee Assistance Program

The Employee Assistance Program provides professional counseling and support services for resolving work-related issues including:

• Stress due to work issues
• Problems with co-workers or supervisors
• Work performance or job dissatisfaction
• Other work-related issues

The program is available to all King County employees, regardless of benefit eligibility or career status.

Call 206-684-2103 or 206-263-4572 Monday - Friday between 7:30 - 4:30 or go to www.kingcounty.gov/employees and click on "and click on Employee Assistance Program/Making Life Easier under Employment.

When the weather outside is frightful - Move More!

When the weather outside is cold and dreary, it can take extra effort to get your recommended levels (www.kingcounty.gov/healthmatters - click on Move More) of physical activity. Here are some suggestions for staying active and warm.

Take It Inside:

• Try a new class – many gyms offer free trial memberships or daily rates. Taking a class can be a great way to see if you like the gym. Visit our Web site (link to site) for Gym Discount Program partners.
• Yoga can be great in the winter when our energy levels naturally go down.
• Ever try a spinning class? It’s a tough workout.
• Pilates helps to strengthen the ‘core’ muscles – our backs and stomachs.
• Water aerobics – a great low-impact workout
• Dust off your bike and put it on a trainer – trainers turn your bicycle into a stationary bike. For extra motivation, pop in a video of last year’s Tour de France and ride with the champions.
• Go dancing – search for classes and workshops in your community at Northwest Dance Network (www.nwdance.net).  Or follow this tip from a King County employee and try NIA - a combination of dance, yoga and martial arts (www.niaseattle.com)

Train:

• Need extra motivation? Choose a “stretch activity” – one that pushes you past your current physical fitness level – and train to do it in the spring. For ideas check out
• www.trifreak.com for a listing of triathlons in the northwest region
• www.alltriathlon.com for a personalized online training guides for triathlons of all lengths and running events
• www.outdoorsnw.com for a listing of all sorts of regional events including running, biking, snow and water sports and more

Bundle Up and Get Out There:

• Try to take a 15 minute walk in the afternoon – even if it’s cloudy or raining, the exposure to the sun can improve your mood.
• Go snowshoeing. Many stores rent snowshoes and provide advice on trails.

Share your favorite activity or submit a Move More testimonial. E-mail health.matters@kingcounty.gov or call 206-263-6085.

For more information on Move More topics, go to www.kingcounty.gov/healthmatters and click on Move More under Personal Health.

Eating smart in lean times

Financially stressed shoppers are more likely to trade whole grains, fresh fruits and vegetables for low-cost but high-fat alternatives. Here are some ideas to help you reduce your food costs and still purchase healthy items.

• Shop with a list. Meal planning helps you avoid expensive “impulse” purchases and make fewer trips to the grocery store. The National Institutes of Health also suggests shopping without the kids which also cuts down on impulse purchases.
• Eat a snack before you shop. Otherwise, everything looks good and it’s easy to overspend.
• Purchase fresh fruits and vegetables in season when they tend to be less expensive.
• Buy whole fruits and vegetables instead of pre-cut or pre-packaged produce which tends to be more expensive.
• Consider frozen and canned fruits and veggies. They keep longer than fresh produce and can cost less. Choose fruit packed in water or juice and low sodium veggies to avoid added sugar and salt.
• Buy larger bags of frozen fruits and vegetables. They may be a better bargain and you can use what you need and the rest for later use.
• Try a meatless meal. Canned or dried beans are a good source of protein and fiber, last a long time without spoiling, and are less expensive alternative to meat.
• Choose regular grains. Instant rice and oatmeal often cost more and may have added sugar calories compared to their traditional counterparts.

For more tips go to: http://www.kingcounty.gov/healthservices/health/nutrition/cutcosts.

Move More in 2009

The New Year can be a great time to find a new fitness routine and stick with it. King County offers employees and their families the Gym Discount Program as an incentive to Move More. If you’re thinking about joining a local gym, check out the Gym Discount Program to see if your gym participates. 137 facilities are represented throughout the Puget Sound region offering an average of 20% off monthly fees and discounted enrollment fees.

The Gym Discount Program is a voluntary partnership between local gyms and King County. Facilities select their own discount rate. If you know of a gym that would like to participate, they can email caroline.hughes@kingcounty.gov for information.

The Gym Discount Program details are online at www.kingcounty.gov/healthmatters - click on Gym Discount Program under Healthy Workplace.

CDC changes recommendations for physical activity

New recommendations for weekly aerobic activity and muscle strengthening exercises. 

The Centers for Disease Control have published new physical activity reccomendations for children, adults and older adults.  The 2008 Physical Activity Guidelines for Americans highlight the need for two types of physical activity to improve health - aerobic and muscle-strengthening.  Recommendations are given by the week.

For important health benefits, adults should aim for

• 150 minutes of moderate intensity physical activity each week (ie brisk walking) and 2 or more days of muscle-strengthening exercises working all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms)           - or -
• 75 minutes of vigorous intensity activity each week (ie jogging or running) and 2 or more days of muscle-strengthening exercises    - or -
• an equivalent combination of moderate and vigorous intensity activity and 2 or more days of muscle-strengthening exercises.

To learn more and to review what counts as aerobic and muscle-strengthening activities, visit the CDC Web site at http://cdc.gov/physicalactivity/everyone/guidelines

Employer-Sponsored Workouts Boost Workers' Health

Study at Home Depot saw big increase in employees working out.

(SOURCE: American Journal of Preventive Medicine, news release, Jan. 6, 2009)
TUESDAY, Jan. 6 (HealthDay News) -- Encouraging your workers to work out works, a new study says.

Home Depot employees who participated in a company-sponsored program to support workers in setting exercise goals notably increased their levels of moderate or vigorous physical activity.

The findings were published in the February edition of American Journal of Preventive Medicine.

For three months, 1,442 participants set weekly personal and team physical activity goals and reaped incentives for meeting them. After six weeks, slightly more than half of the participants did at least five 30-minute moderate exercise sessions or two 20-minute vigorous exercise sessions weekly -- up from about 30 percent at the study's start. Meanwhile, only 25 percent of those in a control group of non-participants logged similar exercise sessions.

Throughout the study, the participants maintained their increased levels of activity, and few people dropped out.

"The biggest pleasant surprise was the steady and sustained progress. That can probably be explained by the social incentives and support from personal goals and achievements that had direct impact on team success," study lead author Rod Dishman, a professor of exercise science at the University of Georgia, said in a news release issued by Health Behavior News Service.

Key to the program's success may have been the use of group and organizational goal-setting along with individual goals, because they provide vital peer encouragement, Katherine Alaimo, an assistant professor at

Michigan State University, said in the same news release.

"Personal and team goals work best when they are self-set, specific about how much activity and when, realistic but attainable and easily assessed, such as by weekly logs or pedometer steps," Dishman added.

More information

The U.S. Department of Health and Human Services has more about physical activity guidelines for adults.

Copyright © 2009 ScoutNews, LLC. All rights reserved.

Quit Tobacco Resources

King County Employee Resources:

Free Online Customized Support – QuitNet. This program is provided by King County for employees and their families to provide customized information to help tobacco users quit.  Call BROS at 206-684-1556 for your access code, then log on to www.quitnet.com/kingcounty to register. Your participation is confidential.

Free Telephone Support - Call the King County Tobacco Quit Line at 1-877-279-0624

Reimbursement for the patch and other nicotine replacement treatment – Both KingCare^SM and Group Health programs offer free or remimbursed over-the-counter drugs such as the patch, gum etc. Go to  Quit Tobacco or call 206-684-1556 for details.

Community Resources:

Washington State Quit Line – 1-877-270-STOP (7867)

Public Health’s free quit kit – 206-296-7613

American Cancer Society – 1-800-ACS-2345

For more information on Quit Tobacco tools and resources, go to www.kingcounty.gov/healthmatters and click on Quit Tobacco under Personal Health.