Floyd WellNow Publication

Spring 2013

A Healthy Publication for Floyd Employees

Fitness Friendship and Fun! Also in this Issue: • New Wellness Program • Mind, Body & Spirit • Healthy Recipes • Exercises for the Back

APPLY!

Floyd’s YMCA Scholarship Program Invests In Employee Wellness. Apply today!

Floyd cares about your health and well-being. Scholarships are available that provide $25 per month toward your regular YMCA membership dues. Additionally, Floyd will cover the $75 membership initiation fee.

Our new program structure is designed to add more accountability and help you achieve greater success in reaching your wellness goals! Any employee who desires to continue or start a scholarship should complete a new application. But hurry! Scholarships are limited.

For an application or more information, visit GreenLink.

“I workout at the Y at least three to four times a week and I love it there.

If Floyd did not offer the grant to make it affordable for me to attend, I don’t know what kind of shape I would be in. Thanks again Floyd and YMCA for caring.”

– Sherail Jones, Accounts Payable

“I can feel that I am getting stronger.

I am able to concentrate better at work, can move around much easier and certainly have learned new ways of coping with stress. I appreciate this benefit as an employee of Floyd.”

– Marsha Atkins, Heyman Hospice Care

TABLE OF CONTENTS

is a publication of Floyd Corporate Health Partners | Produced by Floyd Public Relations

Table of Contents WELLNESS Living healthy is rewarding 2-3

MIND Unveiling multitasking 4-5

BODY Building positive health 6-7 SPIRIT We are a community 8-9 CALENDAR Events and activities 10-11 FEATURE Floyd execs work it out 12-14 SPINE CARE Watch your back 15

SUCCESS Beating diabetes 16-17 RECIPES Healthy snacks 18 WELLNESS Meet the staff 19

EXERCISE Exercises for your back 20

At Floyd, living healthy is a WELLNESS

rewarding

Floyd’s Employee Wellness

Program provides a pathway to a healthier you. Plus, earn points and get stuff!

Your change for the better starts with Floyd’s newly improved Employee Wellness Program. It’s our way of helping you improve your health. Plus, with this voluntary initiative from Floyd, you’ll have the opportunity to earn points that can be redeemed for prizes. Take that first step to a better you and join Floyd’s Employee Wellness Program. You’ll discover that living healthy has many rewards.

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experience!

Ready. Set. Go! Often, the first step is the hardest. But we’re here to help you every step of the way. Employees can begin signing up this April. Watch for details. Getting started is as easy as one, two, three!

1. Log on to: https://floyd.personalhealthsurvey.net User name: floydemployee Password: betterhealth 2. Complete your online personal health survey.

3. After completing the survey, you will be directed to a scheduling link to choose your wellness screening date, time and location. Then, you will be prompted to create your own user name and password.

Get busy! Get benefits!

After you’ve completed steps 1 through 3, beginning July 1, you can officially start earning points through access to our Wellness Tracker system. The more you do, the more you earn.

When planning what to do, use your imagination, and focus on your interests or the areas of your life that feel out of balance. Here’s a list of suggested, rewarding activities to get you going: • Complete an online wellness educational activity • Join a group fitness class • Attend a health-focused Lunch and Learn • Take part in an adult recreational league • Participate in a bike ride • Join a dance class • Run in a local 5K • Swim regularly

Find your balance!

An important goal of Floyd’s Employee Wellness Program is to help you achieve a well-balanced life. Your total wellness and life balance center around the areas of mind, body and spirit. To improve your overall health, you need to focus on these areas to create balance.

You’ll have access to informative wellness classes on important subjects such as finances, parenting and coping with stress. Plus, a certified Wellness Coach will be available to help you with: • • • • • • •

Organizing your time Developing an exercise program Preparing healthy meal plans Guidance for journaling Setting up a fitness buddy system Understanding relaxation methods Stress management

The big payoff!

At the end of the year, you can redeem your accumulated points for prizes. However, the big payoff for participating in Floyd’s Employee Wellness Program is feeling better, looking better and living better. Your journey to a healthier you starts now.

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MIND

The key to success is to focus our conscious on things we desire…not things we fear.” – Brian Tracy

FOCUS

to concentrate, a central point of attention or activity

Unveiling the Myth of Multitasking MYTH Multitasking gets more accomplished and is critical in a world of infinite demand.

We pride ourselves on being a culture that can multitask. However, we need to take a look at a recent study led by MIT Professor Earl Miller called The Energy Project. Study data revealed that multitasking frequently can lower a person’s IQ a full 10 points. His study also showed that multitasking uses a different part of the brain than the normal thought process does. Like a muscle, if the brain does not use an area frequently, it can weaken.

So, not only will it take us longer to accomplish things when we multitask, but it will make us grumpy and lower our intelligence.

The Energy Project refers to “switching time” as the time it takes the brain to switch from one activity to another. Research shows it increases the amount of time needed to complete any given task by 25 percent when we multitask.

TRUTH We ARE NOT more efficient when we multitask; we actually split our attention between activities.

FYI The Energy Project is a performance-focused initiative created to energize people and transform companies.

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MIND Think Well Our Attention is Under Siege PROBLEM: DISTRACTION In a recent “Energy Project” study, 80% of people surveyed acknowledged they spend much of their time reacting to immediate demands rather than focusing on activities with longer-term leverage.

And 72% said they are easily distracted during the day, especially by e-mail.

POSSIBLE SOLUTION: Close your e-mail account for two hours during the day to allow for focused concentration on a specific project. Plus, have the entire family take a technology break in the evening.

PROBLEM: ADDICTION The continual flow of social media has addictive components. How much time do you spend e-mailing, tweeting, texting, Facebooking, etc.? “There are few things ever dreamed of, smoked, or injected that have as addictive an effect on our brains as technology,” writes Stanford psychologist Kelly McGonigal in her book, The Willpower Instinct.

POSSIBLE SOLUTION: Realize you are addicted and begin the process to break the habit and reclaim your freedom!

PROBLEM: DISTRACTED DRIVING According to the Department of Transportation, “sending or receiving a text takes a driver’s eyes from the road for an average of 4.6 seconds, the equivalent – at 55 mph – of driving the length of an entire football field, blind.” Text messaging creates a crash risk 23 times worse than driving while not distracted.

POSSIBLE SOLUTION: No texting while driving.

According to the Alzheimer’s Association, we can make lifestyle choices that can keep our brain healthier as we age.

A long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia in later life. Those who also had high cholesterol and high blood pressure had six times the risk of dementia.

These steps might also reduce our risk of Alzheimer’s disease or other dementias.

• Stay physically active • Adopt a healthy diet • Remain socially active • Practice mental stimulation In the study of 800 men and women aged 75 and older, those who were more physically active, more mentally active or more socially engaged had a lower risk of developing dementia. And those who combined these activities did even better.

One positive thought in the morning can change your whole day. Set up daily inspirational messages to come your way either via text, e-mail, internet, daily devotional book, etc.

Exercise releases mood-brightening hormones and decreases stress and anxiety!

Be an accidental exerciser by making your everyday environment, at home and work, your gym.

• Park far away • Workout in front of the TV • Take the stairs • Take classes at your gym 5

BODY

“Take care of your body. It’s the only place you have to live.” – Jim Rohn

SELF-CARE being pro active and making yourself a priority, taking care of yourself

Building Positive Health The Gale Encyclopedia of Public Health defines self-care as the decisions and actions we take to cope with a health problem or to improve our health.

It is important to take a more active role in our health. We should start focusing on what keeps us healthy and not waiting until something breaks to fix it. We just have to make the switch.

The advantages of making positive health choices include more energy, better emotional stability, stronger relationships, longer life, more creativity and fewer health problems!

Choose those opportunities that come your way that will build positive health in your body! They come our way every day in the most subtle ways. Be looking for them.

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BODY Develop positive habits…

EAT more whole foods – Choose food that moves from the earth to the plate with as little processing and preservatives as possible.

MOVE more, sit less – Make time and take time to be kind to your body, and allow for the opportunity to MOVE, FLEX and STRETCH at least three to five minutes every two hours! Try to fit in some physical activity each day. Discover what you like: wrestling with the kids, playing basketball, riding bikes, walking, etc.

RELAX – Be mindful of how tense your muscles are. Do a body check at least three times during the day. Start at your head and move down every muscle group in your body, purposefully relaxing each one and taking deep breaths as you go. Take about five to 10 minutes to do this.

SLEEP – Four to five hours IS NOT ENOUGH. Schedule a regular bedtime, and stick to it for at least four nights of the week. Setting a reminder on your calendar is helpful.

Limit your caffeine intake past 3 p.m.

PEACE – Nourish inner peace. Learn to live quietly and simply with less strife. Praying, meditating, keeping a journal and practicing personal reflection are good habits.

Don’t get discouraged when the process of developing new behaviors becomes difficult or you slip up and revert back to old ways. Just get up the next day and try again! Keep moving in a positive direction. It can take up to 28 days for a new routine to become habit.

Making the switch...

• Create a home environment with abundant access to healthy foods. Limit access to unhealthy foods.

• In the February issue of News in Health from the National Institutes of Health, experts recommend that most kids get at least an hour of moderate to vigorous physical activity every day. Parents can help by limiting TV and computer time to no more than one or two hours a day. Remember, it is important for parents to set a good example.

• Establish family traditions. The Journal of Family Psychology concluded,“family rituals and routines can be good for both physical and mental well-being.”

Family traditions often increase children’s self-esteem, security and sense of belonging. Examples include: - Dinner at the table with no TV. Take turns discussing the highlights of each person’s day.

- Bedtime routines with set times and no electronics one hour before bedtime. Try some form of relaxation before retiring such as yoga, music, reading, aroma therapy, baths, etc.

- Shared domestic chores by all members of the household. You can find great charts and reward ideas on the internet.

- Saturday and Sunday family days with drives, walks and games. No electronics, just face-toface time.

- Family vacations. Make time for time away from work. It doesn’t have to be a big trip or luxury destination. You can benefit from a staycation as well.

Getting away is rejuvinating and can be very healing to mind, body and spirit.

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SPIRIT

COMMUNITY a social, religious, occupational or other group sharing common characteristics or interests.

We are a Community

by Cindy Shelton, RN, Wellness Program Manager

“How many of us have felt truly safe in a social setting – i.e., cared for, trusted, free to express our deepest thoughts and feelings, unafraid of being abandoned or misjudged, unfettered by constant pressure or impersonal competition and yet stimulated to be thoughtful, creative, spontaneous and able to solve problems?” – Sandra Bloom Do you have such a community; are you part of such a body of people? What is your role in building such a place? What if you could truly be yourself at work, at home, at play? What impact would that have on your satisfaction and productivity?

According to The Energy Project: “To truly be ourselves, we must feel safe, we must trust our environment and feel that those around us have our best interest at heart.” Without this trust and sense of safety, the ground below us is unsteady, and we can’t get our footing.

Human beings crave attachment. We feel safer when we’re connected to others. When we feel safe, we are free to bring the best of ourselves to the task at hand. Because of certain physiological limitations, our ability to connect to one another has helped guarantee our survival through the years. But that seems to be something that is

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SPIRIT becoming extinct. We are becoming more and more independent, more isolated, less reliant on one another.

Is that a good thing? Have our communities become so virtual that we have lost touch with that part of our existence that brought us sustainability? Can the virtual community do the same things for us as the human touch, as the pot of homemade chicken soup brought over by the neighbor? What about the Sunday dinner at grandma’s with the men folk sittin’ on the porch, or the church Christmas caroling followed by hot chocolate or old-fashioned barns raisings with huge pot-luck dinners?

Engage!

Why is it so difficult for us to give ourselves to this place of connection, to this place of community? Do you feel safe, cared for, valued in your environment today? Do you fear being judged, anxious about what others will think?

Do you feel vulnerable in your present environment, isolated? Is there anyone that really listens to you?

What are the consequences of feeling so depleted, so threatened, so under siege that we go into what Tony Swartz, in his book, Be Excellent at Anything, calls the survival zone. It’s where most of us live the majority of our days and it’s costing us dearly. It’s here that we kick into that old familiar mode of “protecting ourselves” and the walls go up. Relationships are only superficial in this place. Creativity is stifled and what we bring to the table is limited. Our focus narrows and all our energy is focused on self preservation.

• Bring humility and honesty to relationships. Be willing to speak exactly what you’re feeling. Don’t be fake.

Wouldn’t it be better if we learned to really hold one another through life’s challenges and celebrate life’s victories together? Tony Schwartz, from The Energy Project, believes this would have a healing effect, instead of holding things inside, unacknowledged, allowing them to build up, weigh us down and isolate us. We would actually be cleansed, in a sense, freed, if you will, and better able to return to our everyday lives focused, energized and ready to be productive!

• Realize we’re not separate from one another. We’re all in this thing called life together. We can’t make real change alone it’s just too hard.

• Be a safe place for a friend listen without judgment.

• We find common ground in our vulnerabilities, not our strengths.

Be authentic in your relationships.

• Have empathy. More than likely that grumpy mate, colleague or neighbor is suffering today.

• Develop a sense of gratitude.

• Perform daily acts of kindness.

Community eliminates isolation, creating a holding container for life; a sanctuary, if you will. It is through this community of care, that we are able to raise the bar and find the strength we need to successfully see through our blind spots and endure the many challenges that come our way.

Community enriches our lives…

Be a part of one.

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CALENDAR

Calendar

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April 2013 Stress Awareness Month SUNDAY

MONDAY

TUESDAY

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GoGo Running Training: Barron Stadium Family Night 6 pm

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GoGo Running Training: Barron Stadium Family Night 6 pm

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Beginning of Step by Step 12 Week Corporate Challenge

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WEDNESDAY

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GoGo Running 16 Training: Barron Stadium Family Night 6 pm Wellness Screenings begin and will run through June 13. Refer to Greenlink for further details of when and where they are offered.

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GoGo Running 23 Training: Barron Stadium Family Night 6 pm Tools for Stress Reduction: Time TBD at Floyd Behavior Health

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Clock Tower Classic Hand Cycling Race (Volunteers Needed)

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Clock Tower Classic Hand Cycling Race (Volunteers Needed)

THURSDAY

FRIDAY

SATURDAY

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GoGo Running 4 Training: 2-5K Fun Run Through Town From Just Sports 6 pm

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GoGo Running 11 Training: 2-5K Fun Run Through Town From Just Sports 6 pm

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Beginning of Stop Stress this Minute 8 Week Campaign with Floyd Behavior Health On-site Energy Burst Stress Busters: Breast Center 10 am-Noon

YMCA Lunch-N-Learn: Noon Carley Price Floyd Behavior Health Licensed Counselor

GoGo Running Training: 2-5K Fun Run Through Town From Just Sports 6 pm

24 On-site Energy Burst Stress Busters: Emergency Care Center 10 am - Noon

WEDNESDAY

THURSDAY

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GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

20 GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

25 GoGo Running Training: 2-5K Fun Run Through Town From Just Sports 6 pm

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GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

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GoGo Running 27 5-10K run at Berry College Meet Behind Herman Hall 8 am Clock Tower Classic Hand Cycling Race (Volunteers Needed)

GoGo Running 30 Training: Barron Stadium Family Night 6 pm

May 2013 Better Sleep Month SUNDAY

MONDAY

TUESDAY

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Tri for the Kids Triathlon (Darlington) Participate or Volunteer 9 am

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Better Sleep=Better Health: With Jill Hawkins Sleep Lab Manager 4E Gym 10 pm

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GoGo Running Training: Barron Stadium Family Night 6 pm

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Better Sleep=Better 21 Health: With Jill Hawkins Sleep Lab Manager 5am Emergency Care Center nurse station Zone A GoGo Running Training: Barron Stadium Family Night 6 pm

Tour de Cure for Diabetes Bike-a-thon (Atlanta)

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GoGo Running Training: Barron Stadium Family Night 6 pm

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GoGo Running Training: Barron Stadium Family Night 6 pm

On-site Energy Burst: 8 “Sleep survey & tips w/drawing” Lab 10 am-Noon

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Better Sleep=Better22 Health: With Jill Hawkins Sleep Lab Manager Noon YMCA Lunch-N-Learn On-Site Energy Burst: “Sleep survey & tips with prize drawing” Radiology 10 am - Noon

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GoGo Running Training: 2-5K Fun Run Through Town From Just Sports 6 pm

FRIDAY

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GoGo Running 9 Training: 2-5K Fun Run Through Town From Just Sports 6 pm

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GoGo Running Training: 2-5K Fun Run Through Town From Just Sports 6 pm

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Better Sleep=Better Health: With Jill Hawkins Sleep Lab Manager 4E Gym 10 pm

SATURDAY

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GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

GoGo Running 18 5-10K run at Berry College Meet Behind Herman Hall 8 am Redmond Road Mile Time TBD

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25 GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

GoGo Running Training: 2-5K Fun Run Through Town From Just Sports 6 pm GoGo Running 30 Training: 2-5K Fun Run Through Town From Just Sports 6 pm

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GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

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June 2013 National Great Outdoors Month SUNDAY

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY GoGo Running 1 5-10K run at Berry College Meet Behind Herman Hall 8 am

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4 GoGo Running Training: Barron Stadium Family Night 6 pm

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Floyd/Coosa River Basin Initiative River Paddle 1 pm - 5 pm

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GoGo Running Training: Barron Stadium Family Night 6 pm

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12 On-Site Energy Burst Walk Wednesdays (all campuses) 11 am - 1 pm

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26 On-Site Energy Burst Walk Wednesdays (all campuses) 11 am - 1 pm

GoGo Running 13 2-5K Fun Run Through Town From Just Sports 6 pm

14 Exercise Smart Lunch-N-Learn Stuenkel Center 11:15 - 11:45 am & Noon - 12:30 pm

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GoGo Running 2-5K Fun Run Through Town From Just Sports 6 pm

15 GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

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GoGo Running 2-5k Fun Run Through Town From Just Sports 6 pm Hike to the House of Dreams 6 pm - 8 pm

GoGo Running 8 5-10K run at Berry College Meet Behind Herman Hall 8 am Floyd/Coosa River Basin Initiative River Paddle 1 pm - 5 pm

Wellness Screenings Ending

On-Site Energy Burst Walk Wednesdays (all campuses) 11 am - 1 pm

25 GoGo Running Training: Barron Stadium Family Night 6 pm

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GoGo Running 2-5K Fun Run Through Town From Just Sports 6 pm

Exercise Smart YMCA Lunch-N-Learn Noon

GoGo Running Training: Barron Stadium Family Night 6 pm

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On-Site Energy Burst Walk Wednesdays (all campuses) 11 am - 1 pm

GoGo Running 22 5-10K run at Berry College Meet Behind Herman Hall 8 am

29 GoGo Running 5-10K run at Berry College Meet Behind Herman Hall 8 am

YMCA Classes: Monday & Wednesday – TONING 11:30 am-Noon Floyd Medical Center (back hallway, behind Stuenkel Center) Noon-12:30 pm Floyd Medical Center (back hallway, behind Stuenkel Center) 12:30 pm-1 pm Heyman Hospice Care Activity Room

Tuesday & Thursday – YOGA 11:30 am-Noon Floyd Medical Center (back hallway, behind Stuenkel Center) 12:30 pm-1 pm Heyman Hospice Activity Room To participate or volunteer in the community activities, contact Wellness Coach Caroline Blaylock: 706-509-3472 or cblaylock@floyd.org

Employee Assistance Program Advocates and counselors are available to offer confidential, local resources to assist you and your family at no cost. Services include: Counseling Sessions - Up to three in-person or telephone sessions Legal Assistance - 30-minute consultation Financial - 30-minute consultation Child Care - Resources and referrals Elder Care - Resources and referrals Pet Care - Resources and referrals Identity Theft - 60-minute free consultation Contact the EAP free by telephone or online.

Call 1.888.371.1125 or visit cignabehavioral.com Click Login to Access Your Benefit Employer ID: floydmedical

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FEATURE

Get a Buddy

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Executive Decision: Floyd Execs Work It Out Through Exercise For Floyd’s Chief Medical Officer Joe Biuso, M.D., and Vice President Greg Polley, the reasons are obvious, the choices were simple and the benefits have become what it’s all about. The two of them are absolutely convinced they have become healthier, more productive and better executive leaders for Floyd because of the hour they spend together every weekday afternoon away from the office.

and

Come On! Dr. Biuso, a veteran when it comes to exercise, and Polley, his more recent convert, are workout partners and part of a growing number of Floyd leadership regulars taking advantage of the facilities available to every employee (as well as patients) at Floyd Physical Therapy & Rehab on Shorter Avenue in Rome. “I’m convinced working out is the key to a healthier life,” Dr. Biuso recently stated. “It reduces stress, it makes you feel good...it becomes fun.”

Polley echoed those sentiments and added, “He’s the funny guy, and I’m the serious guy. We’re the odd couple at the gym, but we’re better together. It’s more fun, and the ones who do it this way seem to keep coming back for more.”

Both agree that being exercise partners provides daily benefits and ensures ongoing results. “Now, when we see each other in the morning, the first discussion is always ‘What time are we going?’” Polley said. “We’ve learned we can actually get a lot of business done in the gym. We seem to be more creative and approachable, especially when it comes to being able to connect with other employees and patients who are either rehabing or working out. It’s like a family.”

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FEATURE

“That’s right, everybody has their routine, but we’re always talking,” Dr. Biuso concurred. “There are about 60 people who exercise regularly, and we’re always talking about it in an encouraging way. It’s not Gold’s Gym. Everybody exercises to whatever ability or interest level they have. There’s no question it helps.”

As for mentoring his prized partner, Dr. Biuso admitted, “I encouraged him, and I think it helped get him hooked. I was always bugging him about what time we were going. Now, we laugh a lot and have our business meetings in the gym, and with Greg in operations and me on the medical side, we always have something to talk about.”

Polley also credits his inspiration to Dr. Dee Russell, Floyd’s Chief Medical Officer, who continued his disciplined and well-documented exercise approach (“Marathon Man,” WellNOW, Fall 2009) despite a hip fracture, the result of a bicycle accident that led to the formation of the Floyd Safe Bikers Club. Dr. Biuso winks when he proudly shares that he even had T-shirts printed. “After his accident, we spent some quality time with him on those exercise bikes,” Dr. Biuso reminisced. “The shirts weren’t very attractive, but we had a lot of fun wearing them together.”

In addition, there was the stroke patient Polley saw when he first started exercising, the one whose wife had to physically get him in their truck using a sliding board as they departed his rehab session.

“When I saw that, I thought to myself, I don’t think my wife could do that, and I don’t want her doing that. I better keep this up,” he admitted. “That was about four years ago after my doctor had mentioned I ought to lose some weight. So I cut back to one dessert a week and made sure I kept working out with Joe.” 14

Dr. Buiso and Polley usually arrive at the gym between 4:30 and 5 p.m., and spend at least 35 to 40 minutes on the cardio-vascular equipment, utilizing ellipticals, treadmills, or stationary bikes, before moving onto weights for 15 to 20 minutes more. While both remain driven in their individual pursuit, they also recognize how they might serve as role models for patients and the community by exhibiting how exercise can be an important lifestyle component for everyone, especially health care professionals. “There are days we get hung up and can’t make it because of something unforeseen or unavoidable, but we try to remain as regular as possible,” Dr. Biuso confirmed.

“I look forward to it every day,” Polley added. It’s something we now have in common and it’s definitely improved our working relationship. I would recommend it to anyone at Floyd. So get a buddy and come on.” Biuso even offered this guarantee: “If you and a partner give exercise a try for at least a week, I guarantee you will enjoy it.”

All Floyd employees have

complimentary access to the exercise equipment at the

Floyd’s Physical Therapy & Rehab Facility on Shorter Avenue in Rome.

Just sign in, and make sure you wear your badge!

WATCH YOUR

SPINE CARE

BACK! Health care professionals, especially nurses, often end up in pain and discomfort as they work to provide care and comfort for others.

Whether it’s turning patients in their beds, transferring them from stretchers and chairs, or simply lifting the wrong way, nurses and other health care professionals suffer from back injuries and chronic back pain more than people from almost any other profession.

As awareness has increased for the chronic back pain risks of care givers, so has the emphasis on prevention. Here are a few simple steps that may be helpful in avoiding workplace-related back problems.

• Maintain proper posture when standing or sitting.

• Participate in regular stretching and exercising.

• Use lifting assistance devices when possible.

• Use proper lifting techniques.

• Wear proper shoes.

“Our back is a part of our bodies we often ignore. Yet, we need it every day to support us. Back pain can be a communication, to us that we might need to change the way we are doing something. Or it could be a communication to us that something is wrong. Pay attention to the communication and if you need help understanding what your back is saying, contact a physical therapist or your physician for help.”

– Jos Kramer, PT, Floyd Physical Therapy & Rehab

DID YOU KNOW? Floyd’s Spine Care Program provides effective, individualized treatment plans for patients with back injuries and chronic back pain, from pain management therapies to same-day surgeries to the most complex procedures.

k See “4 EASY EXERCISES FOR YOUR BACK” on page 20.

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SUCCESS

Beating Diabetes Julie Ingle found the support she needed from family and Floyd.

In 2002, nagging foot pain, excessive thirst and headaches prompted Julie Ingle to schedule an appointment with her doctor. She feared the worst because she knew all too well what the symptoms could mean.

“Both of my parents were diabetic, and I knew the symptoms. That’s why I went,” she said.

Within a week, tests confirmed what she feared; she had Type 2 diabetes. “Even though I knew it was a possibility, I couldn’t believe it when they told me,” she said. “I wanted to say ‘no it’s not true,’ but it was. It was something I had to face.”

And face it she did – head on. Julie’s first step was to learn everything she could about diabetes and the lifestyle changes she needed to make. Julie, a registration clerk at Floyd today, was not employed with the hospital at the time. However, her husband David, worked with Floyd’s plant facilities. Therefore, she was able to attend Floyd’s diabetes management classes. David attended with her to show his support and because he knew the changes ahead were going to affect him and their two daughters.

During the eight-hour course, they learned about the importance of exercise and nutrition in controlling diabetes. “I learned there was a lot I didn’t know about food, like that fruits and even some vegetables have a lot of sugar,” Julie said. “Before I was diagnosed, I ate whatever I wanted. I didn’t even think about it.”

Not only did she start thinking about it, she immediately started making changes. She learned how to count carbohydrates. Plus, she returned to her childhood eating habits taught by her parents, who used a healthy diet to manage their diabetes.

Her husband and girls were right there with her.

“I worked and wasn’t going to cook two meals, so my family changed with me. It was a big adjustment for all of us,” Julie said.

It didn’t take long to see that change can be good.

Within three months, Julie’s headaches were gone, she’d lost weight and she had more energy. She added exercise to the mix, walking three times a week. The result, a 35-pound weight loss that she’s maintained. “It’s a better lifestyle,” said Julie, “and I just feel better.”

She discovered another important factor in dealing with diabetes – support from others. Cindy Shelton, a wellness coach at Floyd offers support through encouragement and regular emails with information and tips on exercise and eating healthy. Julie’s coworkers also do their part – and more. “The girls in the office have been wonderful,” Julie said. “When we have dinners or bring in snacks, there are always options included for me, and if my blood sugar gets low, they’re the first ones pulling out change to get me something. It’s nice to know when you come to work that they have your best interests at heart.

Other people’s support when you have an issue like diabetes, well, it just means a lot.”

Julie’s advice: “Continue to get checked. The earlier you’re diagnosed, the better.”

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One Meal At A Time.

“It makes me feel better to eat better.”

–Julie Ingle

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RECIPES

EATWell Healthy Snacks Crackers with Chocolate-Hazelnut Spread and Banana Dividing evenly, spread 2 crisp bread crackers with 1 tablespoon chocolate-hazelnut spread. Top with 1 small banana sliced.

214 calories | 6g fiber | 4g protein | 7g fat

Banana, Kale and Almond Milk Smoothie In a blender, puree 1 medium banana, 1 cup chopped kale and 1 cup almond milk until smooth.

201 calories | 5g fiber | 5g protein | 4g fat

Tropical Yogurt Parfait Top 1/2 cup plain low-fat Greek yogurt with 1 cut-up kiwi and 1/4 cup cut-up mango. Sprinkle with 1 tablespoon chopped, unsalted roasted cashews.

204 calories | 3g fiber | 12g protein | 7g fat

Bagel with Ricotta and Strawberries Spread 1/2 toasted whole-grain “flat� bagel with 2 tablespoons fresh ricotta. Top with 1/3 cup sliced strawberries. Drizzle with 1 teaspoon honey or agave nectar.

148 calories | 4g fiber | 7g protein | 5g fat

Lemony Avocado with Endive Dippers Mash 1/3 chopped avocado with 2 teaspoons fresh lemon juice and a pinch of kosher salt. Serve with endive leaves.

143 calories | 12g fiber | 4g protein | 9g fat

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News

WELLNESS

Employee Wellness Meet the Staff

Name: Gene Lane Job Title: Director of Corporate Health Partners Main job responsibilities: Provide leadership to the department and increase our client relationships and services offered What you enjoy most about your job: Building relationships Hobbies: Golfing and outdoor activities Gene

Cindy

Name: Cindy Shelton Job Title: RN, Wellness Program Manager; Wellness Coach Main job responsibilities: Wellness Program Development – developing a positive culture to help cultivate and sustain total wellbeing for our community What you enjoy most about your job: Working with our company and employees to achieve better health and wellness, and to accomplish long-term lifestyle change Hobbies: Of late, finding gluten-free recipes and cooking for my husband and step-son with Celiac Disease Name: Caroline P. Blaylock Job Title: Wellness Coach Main job responsibilities: YMCA Scholarship Coordinator. Help plan and implement Wellness activities. Supporting employees seeking to make healthy lifestyle changes.

What you enjoy most about your job: Building relationships Hobbies: Cycling, running, swimming, traveling

Caroline

Your Wellness Committee Floyd has organized a team to work on behalf of the employees to promote health and wellbeing throughout our organization. It is our endeavor to work together toward a common goal: To invest in our greatest asset, our people, by establishing a healthy culture throughout the Floyd community and to sustain energy and build greater health to support healthy lifestyles.

This committee is composed of people who will become your advocates who were nominated by their directors and selected by the wellness team to invest into your well-being!

It is our hope that through the efforts of this committee and the wellness team, you see that it is our desire to develop a culture of ALWAYS for YOU, where you are valued, where your health and well-being are important, and where you have a voice in the programs offered.

Cassidy Carter Chris Butler Cindy Logan Daniel Bosarge Deidra White Judy Schmidt Kristy Hunt Mallory Heard Peggy Crepeau Tammy Pike Teresa Prevost Tracy Morgan Ute Blake 19

EXERCISE

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EASY EXERCISES FOR YOUR BACK

HIP BRIDGE Lie on your back, feet flat and hip-width apart, arms relaxed, and knees bent. Lift your hips while squeezing your buttocks, creating a straight line from the knees to the shoulders. Hold for a slow count of ten, then lower slowly. Build up to 10 to 12 repetitions.

Too much chair time puts excessive pressure on the spine making this a great exercise. The Hip Bridge stretches the hip flexors and strengthens the muscles that stabilize the spine, including those of the lower back, the gluteals and the large, stabilizing abdominal muscles.

What it does: Builds strength and endurance in the core.

This will help keep your lower back protected and stable during activities that require movement in the hips or back.

Make it harder: Lift one foot off the floor, and hold it straight up toward the ceiling, foot flexed, keeping the hips even. This is much more challenging, so start by holding this pose for just a few seconds. Repeat five to eight times, and then switch legs.

Make it harder: While holding the basic position, lift and lower your top leg. Gradually work toward holding the upper leg for five to 10 counts. Another option: Instead of resting on your forearm, support your body with your hand, palm on the floor and under the shoulder, elbow straight.

LUNGE With your abs gently contracted and hands on hips, take a big step forward with your right foot. Sink down so your right knee is at a 90-degree angle, then push back to the starting position without pausing. Repeat eight to 12 times, then switch legs and repeat. Be sure not to go down too far and to maintain the 90 degree angle of the knee.

BIRD DOG Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Squeeze your abs by pulling belly toward spine. Keep the spine neutral, without arching the back or rotating the hips, and extend your right leg back and your left arm straight ahead. Hold for two to three seconds or as long as you can maintain form. Repeat five to six times on each side.

What it does: Improves whole-body control, which is key to protecting the spine during walking or running. Additionally, this exercise utilizes both surface and deeper stabilizing muscles along the sides, glutes, hamstrings, quads, and calves.

Make it harder: Set up to do a basic lunge, but this time step your right foot out on a diagonal, not straight ahead, as if the foot is pointing to 2 o’clock on a clock face. (When you lunge with the left foot, step it out to 10 o’clock.) The change in foot placement makes it harder to balance. As you get stronger, try it with your hands interlaced behind your head or hold a dumbbell in each hand to increase balance.

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SIDE PLANK Lie on your right side, in a straight line from head to feet, resting on your forearm. Your elbow should be directly under your shoulder. With your abdominals gently contracted, lift your hips off the floor, maintaining the line. Keep your hips square and your neck in line with your spine. Hold 20 to 40 seconds and lower. Repeat two to three times, alternating sides. (If this is too challenging, start with bent knees.)

This exercise improves muscle balance and coordination, making it easier to keep the spine stable for everyday moves, such as walking, running, dancing, and carrying a child. It also tones your glutes, upper back, lower spine, and hamstrings.

Tighter abs also keep the spine supported and works towards a strong core.

Make it harder: Gradually increase the holding time for 10 to 12 counts. For an additional challenge, add movement to the mix by slowly lifting and lowering the extended arm and leg a few inches, maintaining proper form throughout.

THINGS TO COME

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Propel Earn points for your Wellness activities, track them online and redeem them for prizes.

Point Recognition Store all Wellness-accumulated activity points and choose prizes that will be shipped to your home

Dave Ramsey’s Financial Wellness Bringing financial freedom to your household

Smoking Cessation Freedom from the habit and addiction of smoking

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Corporate Support Center 420 E. 2nd Ave., Suite 104 Rome, GA 30161

Hope.

Rekindled.

Expect to have hope rekindled.

Expect your prayers to be answered in wondrous ways.

The dry seasons in life do not last.

The spring rains will come again. — Sarah Ban Breathnach