LCPS Wellness Works! Magazine - May 2017

May 2017

Mental Health Awareness Month p4 for LCPS Employees

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Free Fitness Classes p24

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Retirement Update p10

Willow Run Elementary School Staff

Melissa School Secretary

Natalie’s Story First Grade Teacher

Huan Head Custodian

Bill Principal

In fact, I’m thinking of doing the My Health Matters 5K later this month, or maybe SERIOUSLY challenging myself with the Loudoun Lyme Run’s 10K option just a few days from now.

I’ll check in with Vicki and Emma and get their take on whether they think I’m ready for the Lyme 10K, or should just stick with the 5K.

I mean, my pace has really picked up. Not that I won any medals in that 10K I ran in the fall, but I did it! Plus Vicki, Emma and I kept up with our Jazzercise classes over the winter and I took in 5k p26 some of Marlene’s s er after-school workouts, too.

Either way, I’ll be getting in a lot of steps—hopefully really FAST steps, and I know just what to do with them. I’ll make sure my steps count towards Willow Creek’s totals in the Move with Purpose Challenge.

Who knows, maybe I’ll push Willow Creek ahead of the competition and help us win our cluster! Wouldn’t that be cool?

Now, with warm weather here again, I am so back into running.

It makes me feel good, clears my head.

I mean, it’s not everyday a person can feel like a champion.

And some days, well, I feel like way less. It’s true. Sometimes everyday stuff simply overloads me, slows me down.

ealth Ma yH tt M

You should see me.

2 Wellness Works! for LCPS Employees

So…also on my personal agenda is logging on to those new Lifestyle Management Program webinars. At MY convenience and whenever I can use some extra support, I can listen in and get tips on managing my time, my stress. Trust me, with SOLs and the last lap of the school year just ahead, there’s plenty of THAT

Wellness On Demand

to wrestle with! I’ll need all the help I can get.

My thinking is that the webinars plus my exercise plus running should keep me smiling way past the end of the school year. I guess you could say I’ll be racing through the next couple of months with a spring in my step. Ha ha! Race.

Spring. Step. Get it?

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Retiring This Year?

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Begins May 1 May 2017 3

Health

May is Mental Health

These are the steps you can take for yourself or a loved one:

Common Disorders and Anxiety disorders Heightened feelings of fear or dread • panic disorder

Learn about it.

Educate yourself so you have a better understanding of what’s going on.

• obsessive-compulsive disorder (OCD) • post-traumatic stress disorder (PTSD) • phobias

WARNING SIGNS

Racing heart, sweating, irrational fears, nightmares or flashbacks

Mood disorders Persistent sad feelings or extreme happiness and sadness Talk about it.

Share your feelings, show you care, listen and show your support.

Get help. Mental health disorders can be treated with medical care, such as medicine and therapy.

4 Wellness Works! for LCPS Employees

• depression • bipolar disorder • seasonal affective disorder (SAD)

WARNING SIGNS

Sadness, lack of interest in activities, sleep problems, loss of energy, extreme mood swings

One in five adults experiences a mental health condition every year.1

Awareness Month Resources for immediate help

Warning Signs Eating disorders Unhealthy attitudes or emotions involving weight or food • anorexia nervosa • binge eating • bulimia

WARNING SIGNS

Fear of gaining weight, distorted body image, extreme efforts to control weight

Mental health problems can make it challenging to handle everyday situations at work and home. If you need help, your doctor can be a resource for next steps and treatment options.

Lytle Employee Assistance Program (EAP)

Other serious mental health disorders

Website: www.lytleeap.com (password: “lcps”)

Interfering with life, activities and relationships in seriously negative ways

Phone: 800.327.7272

• personality disorders

National Alliance on Mental Illness

• psychotic disorders (schizophrenia) • substance use disorders

WARNING SIGNS

Impulsive or reckless behaviors, unstable personal relationships, self-harming behaviors, hallucinations or delusions, sudden mood swings and angry outbursts, increasing use of drugs or alcohol

Website: nami.org Helpline: 800.950.6264 National Suicide Prevention Lifeline

Website: suicidepreventionlifeline.org Helpline: 800.273.TALK (8255)

This is intended to be general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.

Source: 1 National Alliance on Mental Illness. “Mental Health Conditions.” https://www.nami.org/ Learn-More/Mental-Health-Conditions (accessed April 24, 2015) Cigna VitaMin May 2016

May 2017 5

Health

May is Mental Health Mental health issues affect people of all ages and walks of life. Chances are, you know someone who is coping with mental health problems right now.

Mental Health: Get the Facts

MENTAL HEALTH IN OUR COMMUNITY

Children 13% of children ages 8 to 15 had a mental health condition within the previous year.1 Young Adults 75% of mental health conditions begin by age 24.2 Adults 1 in 5 adults experiences a mental health condition in a given year.2 1 in 25 adults lives with a serious mental illness.2 Women 60% more likely than men to have an anxiety disorder.3 70% more likely than men to be depressed.3

Break the silence Join the conversation about mental health in your community.

Visit mentalhealth.gov to find local resources and services for mental health.

This is intended to be general health information and not medical advice or services.

You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.

6 Wellness Works! for LCPS Employees

Men Develop substance abuse problems at higher rates than women.4 Are more likely than women to have antisocial disorders.4 Veterans 20% of veterans who served in Iraq and Afghanistan suffer post-traumatic stress disorder or major depression.5 Older Adults About 5.3 million Americans have Alzheimer’s disease.6 By 2050, the number is expected to more than double.6

Sources: 1. National Institute of Mental Health. “Any Disorder Among Children.” http://www.nimh.nih.gov/health/ statistics/prevalence/any-disorder-among-children.shtml (accessed May 5, 2015).

2. National Alliance on Mental Illness. “Mental Health By the Numbers.” https://www.nami.org/Learn-More/Mental-Health-By-the-Numbers (accessed April 24, 2015).

3. National Alliance on Mental Illness. “Anxiety Disorders” and “Depression.” https://www.nami.org/LearnMore/Mental-Health-Conditions/Depression/Overview (accessed April 24, 2015).

4. American Psychological Association. “Sex differences in mental illness.” Science Daily. Aug. 19, 2011. www. sciencedaily.com/releases/2011/08/110818101733.htm (accessed April 24, 2015).

5. American Psychological Association. “The Critical Need for Mental Health Professionals Trained to Treat PTSD and Traumatic Brain Injury.” http://www.apa.org/ about/gr/issues/military/critical-need.aspx (accessed April 24, 2015).

6. Centers for Disease Control and Prevention. “Burden of Mental Illness.” July 1, 2011. http://www.cdc.gov/mentalhealth/basics/burden.htm (accessed April 24, 2015).

Awareness Month Cigna’s Behavioral Health Network

Searching the directory and making an appointment If you’re new to the Cigna behavioral network, you may have some questions.

The following information will help you find care quickly and easily.

How do I find network behavioral health professionals online?

Visit www.Cignabehavioral.com. Under MEMBERS click on “Find a Therapist/ Psychiatrist/Hospital” to find network professionals who treat:

How do I make a behavioral health appointment?

Many behavioral health professionals lead their own independent practices and may not have office staff to take your call.

Simply leave a voicemail clearly stating the information below and request a call back.

• Your name, that you’re a Cigna customer, and reason for your call • How you can be reached and best days and times for an appointment

• Mental health disorders • Substance use disorders An Employer ID is not required. Scroll down the page to enter your search criteria.

What if I can’t find a psychiatrist for a medication evaluation?

What can I do on Cignabehavioral.com?

• Nurse practitioners who can prescribe medications

To help with the shortage of psychiatrists, Cigna also contracts with the following professionals for medication evaluations:

From the site you can:

• Developmental-behavioral pediatricians

• Find an up-to-date list of network behavioral health professionals and search by specialty, zip code, language, etc.

• Physician assistants

• Read personal profiles for many behavioral health professionals • Learn more at the Frequently Asked Questions section

• Psychologists who can prescribe medications in states that have passed associated laws • Behavioral health professionals recommended by primary care physicians (PCP) or co-located in PCP practices

Who do I call if I have questions?

Cigna representatives are available to help you 24/7/365.

Call 800.274.7603 to speak to a Cigna Personal Advocate for any issue—even if you just need help locating a provider online or getting an appointment scheduled.

April 2017 7

Health

Davis Vision’s Contact Lens Benefits As a Davis Vision member, you are entitled to receive contact lenses in lieu of eyeglasses during your benefit period. When you visit a Davis Vision network provider, you will first receive a comprehensive eye exam (which requires a $15 copayment) to determine the health of your eyes and the vision correction needed. If you choose to use your eyewear benefit for contacts, your eye care provider or their staff will need to further evaluate your vision care needs to prescribe the best lens options. Below is a summary of how your contact lens benefit works in the Davis Vision plan.

Davis Vision Contact Lens Collection As with eyeglass frames, Davis Vision offers a special Collection of contact lenses to members, which greatly minimizes out-ofpocket costs. The Collection is available only at independent network providers that also carry the Davis Vision Collection frames.

You can confirm which providers carry the Davis Vision Collection by logging into the Member website at www.davisvision.com.

Your provider may prescribe contact lenses that are included in the Davis Vision Collection, which features many of the top brands on the market today. If so, there will

What do I Pay for Services?

In-Network

Out-of-Network

Frequency

Eye Examination

$15 copayment

Reimbursed up to $35

Once per calendar year

Contact Lenses, Evaluation, Fitting and Follow Up Care

$15 copayment for lenses from Davis Vision’s Contact Lens Collection per the number indicated below:

Elective Contacts reimbursed up to $95,

Once per calendar year

•

Planned Replacements, two boxes/multi-packs

•

Disposable, four boxes/multi-packs

OR $15 copayment and $100 retail allowance toward provider supplied contact lenses, plus 15% off balance

8 Wellness Works! for LCPS Employees

Visually Required Contacts reimbursed up to $210 (medically necessary contacts with prior approval)

Wellness

Wellness on Demand Coming Soon be a $15 copayment, and then your contact lens evaluation, fitting and follow-up will be covered in full along with an initial supply of Collection contact lenses at no additional cost, including: Planned Replacement: Two boxes/multi-packs, or Disposable: Four boxes/multi-packs

What if my provider prescribes contact lenses that are not a part of the Davis Vision Collection?

If the prescribed contact lenses are not included in the Davis Vision Collection, you will receive a $100 allowance to apply toward the cost of your contact lenses less 15% 1 off of the balance over that amount.

Please note: When non-Collection contact lenses are prescribed, members are responsible for the full cost of the contact lens evaluation, fitting and follow up care.

Can I use my Davis Vision plan at Walmart or Sam’s Club?

Yes! The Davis Vision provider network includes many regional and national retail locations, including Walmart and Sam’s Club. However, they do not carry the Davis Vision Collection since they already offer significant discounts in their pricing on all their products and services.

1

dditional discounts not applicable at Walmart or A Sam’s Club locations.

Davis Vision® and the Davis Vision logo are registered trademarks of Davis Vision, Inc. All other trademarks are the property of their respective owners.

Lifestyle Management Programs delivered through the convenience of recorded webinars!

We’ve heard you. In 2017 the Lifestyle Management Programs (LMPs) will be offered in a new format and for a shorter duration. If you liked the LMP offerings but could not commit to an 8-12 week class, you will be pleased with the new format! The courses will be offered Webinar style so you can participate in the class from your home or any other computer with internet access. And, there is no monetary commitment. Take the classes that appeal to you.

The LMPs provide you with tools that you can use for the rest of your life to develop and maintain healthy habits that support a long and healthy life.

Stress Management

• Four steps toward a more organized life • Stress busters • Time management: No time like the present Tobacco Cessation

• How to quit for good Your Health Series

• Hormones—Treating menopause • For men only • Sleep well for wellness The LMPs were developed by experts in exercise, nutrition, disease prevention and behavior change. All classes are taught by Cigna health professionals trained in health promotion, nutrition and exercise.

May 2017 9

Health

Are You Retiring This Year?

If you are eligible for and considering electing retiree health insurance through LCPS, here are some frequently asked questions that may help you get a head start on your enrollment.

Am I Eligible for Retiree Health Insurance?

You may be eligible for retiree health insurance if you are retiring and immediately collecting your VRS pension, have at least 15 cumulative years of full-time service and have been covered by an LCPS medical plan for at least the 3 years immediately preceding your retirement.

Will Medicare Allow Me to Enroll at this Time If I Waived Enrollment at Age 65?

If you were covered by a creditable plan and are losing coverage due to your retirement, you will be eligible for a Special Enrollment period with Medicare. You may be required to have your employer complete a Request for Employment Information form for Social Security/ Medicare to verify your prior coverage and that your active coverage is terminating. Please provide this form to Employee Health, Wellness and Benefits for completion.

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I Am Eligible for Medicare and Enrolled in Medicare Part A. Should I Enroll in Medicare Part B? Medicare-eligible retirees electing retiree health insurance through LCPS must enroll in Medicare Parts A&B and are provided a Medicare Supplement plan for their medical coverage. Be sure to start your application for Medicare Part B at least 2–3 months in advance of your active health insurance end date and provide a copy of your Medicare card, when received, to Employee Health, Wellness and Benefits. Any dependents eligible for Medicare must also enroll in Medicare Parts A&B, and meet the LCPS eligibility requirements, to be covered by the LCPS retiree health insurance plan.

I Am Not Eligible for Medicare. What Plans Will I be Enrolled in?

If you are an eligible retiree under 65, and are not Medicare-eligible, you can elect to continue on the same plans you are currently enrolled in—but as part of the retiree group. (Note: HDHP participants must choose the OAP or POS plan). All plans are bundled for retirees so if retiree health insurance is elected, you will receive medical, dental, vision and prescription drug coverage.

Benefit End Dates for employees leaving LCPS at the end of the contract year Wondering when your health insurance benefits will end if you leave at the end of the school year? As long as you complete your contract period, your health insurance benefits will end as follows: 10 month Employees: August 31, 2017 11 month Employees: July 31, 2017 12 month Employees: End of month in which employment ends, in many cases June 30, 2017

Health insurance premium deductions may be doubled in your last paycheck if you do not have two paychecks in your last month of employment. All employees whose coverage ends will have the option of continuing coverage through COBRA. If, however, you are electing retiree health insurance, you do not need to enroll in COBRA.

Will I have dental and vision coverage if I am Medicare-eligible?

Yes. You will be enrolled in the Cigna Vision plan for your corrective vision benefit and will continue to be covered by Delta Dental for your dental benefit.

How do I enroll in Retiree Health Insurance?

All retirees eligible for retiree health insurance must complete the Retiree Health Insurance Enrollment/Change form to elect retiree health insurance.

Will there be any change to my prescription plan?

If you are a Medicare eligible retiree and enroll in retiree health insurance, you will have a new prescription drug provider, Cigna HealthSpring. If you are using mail order pharmacy, you will need to move your prescriptions to a Medicare D participating mail order pharmacy. A list of these pharmacies will be mailed to you when you are enrolled and you can submit your prescriptions on your effective date of coverage in the Cigna HealthSpring Rx Plan. Please allow 30 days for prescriptions to be set up and delivered to you. For retail prescriptions, simply take your new card to the pharmacy for your fill. Non-Medicare eligible retirees will continue to be covered

by Express Scripts and no change to mail order prescriptions needs to be made.

Your Plans if Enrolled in LCPS Retiree Health Insurance Medicare Eligible (age 65 or otherwise eligible for Medicare) • Medical: Medicare (primary) and Cigna Medicare Surround (secondary) • Prescription Drug Plan: Cigna HealthSpring Rx (a Medicare Part D plan provided by LCPS) • Vision Plan: Cigna Vision • Dental: Delta Dental

Not Medicare Eligible (under 65) • Medical: Cigna POS or OAP (employees in the HDHP will have to change to OAP or POS) • Prescription Drug Plan: Express Scripts • Vision Plan: Davis Vision • Dental Plan: Delta Dental May 2017 11

Savings

All retirement paperwork is due by May 19 in order to be processed in payrolls prior to September 1.

RETIRING IN 2017?

1

Are you planning on retiring in 2017? Do you know what steps you need to take, or even how to get started?

Here are the 2 easy steps to fly through the retirement process with as little stress as possible:

Call Retirement & Disability Programs at 571-252-1690 to request a retirement packet.

2

Is There a Deadline?

VRS requires paperwork be submitted at least 60 days but no more than 120 days PRIOR to your retirement date to ensure that you receive your first retirement check in a timely fashion.

For additional information, helpful links to online fillable forms and

Schedule a time to meet with Retirement & Disability Programs (571-252-1690) to review your completed forms and submit your birth certificate or passport.

registration for workshops, go to the Retirement & Disability Programs webpage, http://www.lcps.org/ domain/14160 and select “Retirement Forms & Processes” on the left hand side.

Congratulations on your retirement, and we look forward to helping you!

Retiree Workshop If you are retiring at the end of this school year and have submitted your retirement paperwork to Retirement & Disability Programs, please plan to attend the Retiree Workshop on Friday, May 12, 2017 at the Administration Building. This workshop will provide additional information and answers to questions you may have regarding health insurance and your final payout with Loudoun County Public Schools.

12 Wellness Works! for LCPS Employees

Friday, May 12, 2017 5:00 pm–7:00 pm Administration Building, Ashburn Room 100

myVRS- Helping you plan for tomorrow, today!

In 2017, VRS continues to enhance myVRS, with a new retirement planner, a refreshed benefit estimator, more customized counseling tips and additional online services to help members think about retirement planning more broadly.

New Features In late January, VRS introduced several new features and refinements within myVRS: • A goal-based retirement planner to help you anticipate expenses and add outside sources of income to more accurately project your retirement income.

• A fresh design for the benefit estimator.

• Full integration of Hybrid Retirement Plan members’ defined benefit and defined contribution accounts with the benefit estimator.

Purchase of Prior Service—Coming Soon in myVRS Self-Service!

This spring, you will be able to initiate purchase of prior service online through your myVRS account. This self-service option will allow you to: • View prior service in your member record that is available for purchase.

• Select the type and amount of service to purchase.

• Choose the order in which to purchase service.

• Determine the cost to purchase.

• See the impact of purchasing service on your future retirement benefit.

You also can ask staff from Retirement & Disability Programs to assist you with obtaining a price quote from myVRS. If you decide to purchase service, you can make lump-sum payments directly to VRS, or coordinate a purchase payment agreement through Retirement & Disability Programs.

If you haven’t explored myVRS recently, you’ll want to log in or register at https://myvrs.varetire. org/login/. Whether you’re just starting out, making mid-career savings adjustments, or closing in on that happy day of retirement, staff at VRS and the in the Retirement & Disability Programs office are available to help you develop a retirement plan that works for you.

• Evaluate the time it will take to recover the purchase cost in retirement.

May 2017 13

Support

Bi-weekly Payroll Informational Meetings Continue If you did not attend a bi-weekly payroll information session in April, you have 3 more opportunities to learn about the changes that will take place.

Don’t’ miss out on

Bi-Weekly Pay Informational Meetings

LCPS will transition to a new Human Resource, Payroll and Benefits system on July 1st. With this transition, pay cycles will change for all LCPS employees from semi-monthly pay dates (on the 15th and last day of each month) to bi-weekly pay dates (every other Friday).

important information.

Attend a Bi-weekly Payroll Information

With the new bi-weekly pay cycle your annual salary or hourly wages will not change, but your paycheck amounts will be smaller each pay date because you will be paid more often.

Session.

We understand that this change may generate questions, so we are hosting several more informational meetings in May. The meetings will include a presentation of the changes and Q&A sessions following the presentations.

Please attend a session that works for you. No registration required.

Date

M AY

Saturday, 13th Friday, 19th Saturday, 20th

Time

Location

9:00 am–10:30 am

Woodgrove HS, Purcellville

5:30 pm–7:00 pm

Administration Building, Ashburn

9:00 am–10:30 am

Administration Building, Ashburn

Stay up to date on the LCPS transition to Oracle Self Service by

visiting the Oracle Self-Service website at http://www.lcps.org/EmployeeSS. Here you will find information on upcoming meetings, FAQ’s, training sessions, videos and more. Please check the website frequently as new items will be added in the coming days, weeks and months. Note: FAQs from the meetings held to date will be added this week.

14 Wellness Works! for LCPS Employees

Savings

REMINDER: 403(b) and 457 Blackout Period

If you have a 403(b) loan a communication will be mailed to your home regarding the reamortization of your loan for the new biweekly pay schedule.

June 16 — August 31, 2017 During the period of June 16–August 31, you will be temporarily unable to make changes to your payroll deductions for your 403(b) or 457 plan(s). This period is called a blackout period.

The blackout period is necessary due to system migration and changes required as we transition to a new integrated Human Resources, Payroll and Benefits system.

All change requests to 403(b) and/or 457 contributions (increases/deceases), hardships or loans, must be submitted online with Lincoln Financial Group or ICMA-RC or to the Employee Health, Wellness and Benefits Office by Thursday, June 15, 2017. Change requests or online submissions received after this date will be processed on or after September 1, 2017.

If you are retiring this year and want to make a lump sum contribution of your payout you must submit the request to LCPS Employee Health, Wellness and Benefits no later than May 19, 2017.

Keep in mind that the new bi-weekly pay cycle is being implemented during this time and your pay check amounts will be smaller each pay date because you will be paid more frequently.

If you wish to adjust your 403(b) or 457 contributions because of this change in your pay check, you need to submit that request prior to June 16, 2017.

This blackout period only affects payroll deductions. You can still change your investments, complete rollovers and take qualified distributions during this period, but hardship withdrawals and new loans will not be available. New enrollments or changes made via web or phone with our 403(b) and 457 vendors during the blackout period will be applied after September 1.

Any questions regarding this blackout period can be directed to Employee Health, Wellness and Benefits at 571-252-1810.

Protection

Estate Planning

Wills and Trusts Workshop*

Monday May 15 4:00 pm to 5:00 pm Administration Building

Learn the importance of estate planning, how the process works, key assets to consider and definitions and strategies. Also learn about advanced directives, living trusts, wills and taxation. *Registration Required May 2017 15

Health

Four Spring Tips…For a Healthy Mouth Doing some

1. Replace old or worn toothbrushes

spring cleaning?

Get in the habit of changing your toothbrush every three months. The ability of a toothbrush to reach small crevices decreases as its bristles wear down. Bacterial and viral infections are another reason to switch out an old toothbrush for a new one. Infectious agents can thrive among the bristles, with the potential to reinfect you, so make sure to toss your toothbrush after every cold.

While you’re busy beating rugs, cleaning curtains and organizing cabinets, don’t forget to check your bathroom

2. Check the expiration date on your mouthwash

to your checklist

Most mouthwash has a shelf life that should be indicated on the bottle. Using mouthwash past the expiration date can affect not only its taste but also its effectiveness, so double check that yours is still good to go.

to include dental

3. Replenish your floss supply

hygiene in your

The recommended length of floss is 18 inches per flossing session. With a daily flossing schedule, that adds up to roughly 45 feet of floss a month! Stock up to avoid running out.

counter! Add these four items

battle plan.

4. Schedule a dentist appointment With cleanings recommended for every six months, regular visits to the dentist should already be a part of your schedule. If you’ve been skimping on these visits, or a new problem has popped up, call your dental office to set up an appointment. Seeing your dentist regularly is a good way to spot—and stop—problems before they become bigger, pricier and painful. Spring and fall are excellent times to book cleanings, as these seasons may be the least likely to conflict with potential vacation plans.

Delta Dental April 2016

16 Wellness Works! for LCPS Employees

Wellness

Eat Wise Drop a Size with Naturally Slim Collectively, LCPS participants in the 2017 Eat Wise Drop a Size program lost over 3,100 lbs. in 10 weeks, 14 people recorded a weight loss greater than 20 lbs.

If you were wondering what weighs (roughly) 3,100 lbs., it would be a black rhino!!! Our employees lost an entire rhino!!!!

Weight loss leads to other health benefits such as lower cholesterol, lower blood pressure and reduces the risk of diabetes.

Here is what employees are saying about the Eat Wise Drop a Size Program: “I really wanted to thank you for offering this program. I really benefitted from it and have made changes with my eating habits, my grocery shopping habits and my life.”

“I’m a believer! Down 11 lbs in 8 weeks and bought jeans and tops in a size smaller this morning. Motivated!”

“Though the weight loss has been minimal, I feel more energetic. I am incorporating more exercise and movement activities and sleeping much better. What I am of learning is helping me participants to become a stronger and healthier person.” lowered their

65%

“Down 6 pounds in diabetes risk three weeks. I don’t feel as if I’m dieting or giving up anything, which makes me focus on food a lot less.“ “I have developed new eating habits and managed to lose twenty pounds as well!”

Healthy Cooking Demonstration* Here is the recipe for Easy Miso Soup from the last Healthy Cooking Demo Ingredients

2 leeks, sliced 2 carrots julienned 6 shiitake mushrooms sliced 1 C sliced bok choy or kale 4 C vegetable stock or water

1 tsp sesame oil 3 Tbsp miso past dissolved in 1/2 C hot soup 2-3 scallions sliced 1 Tbsp. wakame, dulse or kelp sprinkles

Instructions

Sauté leeks, carrots and mushrooms in oil until softened. Add broth or water and bok choy or kale and simmer for 10-20 minutes. Turn off the heat. Remove 1/2 cup soup and dissolve miso paste in soup.

Return to pot. Do not boil once miso has been added as it destroys the nutritional benefits. Serve sprinkled with seaweed and scallions.

Wednesday May 17 Harper Park Middle, Leesburg 5:30 pm – 7:30 pm *Registration Required

Courtesy of Nutrient Chef Cooking May 2017 17

Protection

Some Safety Tips To Remember As You Consider Your Spring Cleaning.

1. Don’t Rush

The weather is good, you want to read a book or magazine, or cleaning is just boring—don’t rush through that spring cleaning! Spring cleaning can make you tired, and rushing while tired is a great way to get hurt. Take a break every hour or so, drink a glass of water (always a good idea), read a magazine article, go throw a stick for the dog. That 10-minute break will make you more productive and focused!

2. Be careful moving large pieces of furniture and appliances.

Use proper lifting technique, keeping you back straight and lifting with your legs, and ALWAYS wear shoes. If it is too heavy, get someone to help you or clean around it.

18 Wellness Works! for LCPS Employees

3. Be safe while on ladders and step stools.

4. Be careful when walking on wet surfaces.

When doing a task where you need to be on a ladder use extreme caution. Do not lean too far to either side. A good rule of thumb is that your belly button should not go beyond the sides of the ladder. Also, have someone available to hold the ladder steady for you if possible, and make sure before you step on them that the rungs are not wet, and you are wearing non-skid shoes.

This spring cleaning safety tip is really important every time you clean, not just during your spring cleaning. Everyone knows how easy it is to slip on a wet floor. Make sure you take the proper precautions to keep from falling. You may need to block small children’s access to wet floors because they just don’t understand not to run and slide on them.

DON’T stand on a chair or on the kitchen or bathroom counter—that is just asking for an accident!

Champion for Change

Wellness

Someone who has had a positive impact on their overall health on an independent basis or with a group, and has shown leadership in the Wellness Works! Program.

5. Don’t carry too much stuff at once, especially on stairs.

If you live in a home with stairs, you may be up and down those stairs multiple times during your spring cleaning. Don’t be tempted to carry too much to minimize your trips up and down the stairs!

Make sure you have a hand free to hold the stair railing, and that the load you are carrying is not so tall you can’t see over it. Also, don’t stack things on the stairs to go up (or down)—you could be creating a trip hazard for other members of your household!

6. Do not leave buckets filled with water around your home.

Even if you need to take a quick break make sure you empty that cleaning bucket, or at least put it in an inaccessible area. You don’t want to forget that it is there and trip over it, spilling water (and you!) all over your clean floor!

7. Put away all your cleaning supplies when you are done.

When you finally finish your spring cleaning tasks for the day it is easy to say to yourself, “I’ll put these away later,” or “I am just going to use these again tomorrow, so I’m keeping them out.” Cleaning supplies are an attractive nuisance for our children and pets, something inviting that they should definitely not be getting into.

Has someone had a positive impact on you? Nominate them as a Champion for Change.

Employees selected as Champions for Change will be recognized in the Wellness Works!

Magazine- in addition to being awarded plaques which will be presented to them by superintendent Eric Williams. Recognition for a job well done!

To nominate someone, print and complete the Champion for Change Nomination Form, found on the Employee Health, Wellness and Benefits website under Wellness Works!

Send it to: Email: lcpshealthwellness@lcps.org Fax: 571-252-1401 Loudoun County Public Schools Employee Health, Wellness and Benefits 21000 Education Court, Suite 319 Ashburn, VA 20148

APRIL Cristi Goldberg—School Counselor Nominated by: William LeMaster, Jr. Freedom High School Cristi Goldberg is a Champion for Change because of her desire to lead the charge for healthy behavior at Freedom. She has worked hard to coordinate a wellness week at Freedom that focused on mental, physical, relational and emotional health. During our wellness week, Cristi coordinated several events for staff and students, which included a biometric screening, a health scavenger hunt for students and discussions on healthy eating and the CSA program. These different activities were a fun and engaging way to get students involved in discussion about health. Cristi’s vision for healthy discussions makes her a Champion for Change.

May 2017 19

Wellness

The Move with Purpose Fitness Challenge is On—Register Today!

Go to www.lcps.walkertracker.com and select REGISTER NOW to set up your account. Make sure you enter your work location and cluster to participate in the team competition.

Weekly Prizes!

Then, download the app to your mobile device to have all of the capabilities at your fingertips.

Track your movement each day and load it into Walker Tracker.

There are many ways to track your steps:

• Connect a wireless device to your Walker Tracker account and your steps will sync automatically (Fitbit, Garmin, MyFitnessPal, Misfit, Microsoft Health, etc.).

• Set up Google Fit or Apple Health and pair your phone to Walker Tracker.

• Using a pedometer? Manually enter steps through the website or your iPhone or Android (after downloading the app).

You can also “convert an activity” that may not record on your pedometer by entering the activity and the duration.

20 Wellness Works! for LCPS Employees

Encourage and Support

Competition Runs May 1st thru July 31st

Encourage your co-workers to move!

This is a team challenge too so make it a goal to get others at your worksite moving. One team from each cluster will win the team challenge and be invited to participate in the team building event on August 19! Here are some ideas for building a winning team: • Find a buddy • Coordinate a walking group at a convenient time • Schedule a group bike ride or hike on the weekend • Sign up for a charity run or walk and train with your co-workers. The LCPS wellness program reimburses up to $30 for the cost of your race registration fee through the Racing for Wellness Reimbursement Program.

• Participate in the Celebrations around the World challenge on Walker Tracker and encourage others on your team to help reach the next destination.

• Send messages of encouragement or challenge to each other. You can search the Walker Tracker site for your colleagues and add them as friends.

Once added and accepted, you can send messages to each other and compare your stats.

Wellness Around the District

Cristi Golberg is a Real Champion for Change. See page 19.

What’s going on at your worksite to promote wellness? We have discovered some amazing wellness initiatives going on around the district. Share your wellness activities with us—big or small, at lcpshealthwellness@lcps.org. We want to recognize you and motivate others to promote wellness at their worksites.

Eagles are Healthy

up on Friday with a Wellness Fair. Students and staff Eagles are Healthy at could try Yoga or Zumba, Freedom High School. learn about mindfulness in Eagles are Healthy is a a quiet (phone free) zone, month-long wellness try healthy snacks at the program for students and “Eat This Not That” station, staff at Freedom. Advisory express an emotion in the lessons on good health were “Emoji Photo Booth”, sing presented throughout the away stress at the karaoke month leading up to the machine, enjoy “Indoor Eagles are Healthy week Recess” with coloring where each day of the week and board games, plant focused on a different aspect a seed to take home for of health. Each morning environmental awareness, students and staff were learn about healthy greeted with a different relationships with the “What activity or give-away is Love?” scavenger hunt, supporting the topic of that participate in circuit training day. The program wrapped

Over 100 students and staff were recertified in CPR at the fair.

or get recertified in CPR and more.

Special activities just for staff were offered throughout the week to include work/life balance strategies, biometric screenings, benefits of alternative medicine and acupuncture and Willowsford Community Supported Agriculture (CSA) came to discuss the benefits of farmfresh products. To top it all off the staff was able to wear workout clothes all week!

The program was organized by school counselor Cristi Goldberg and an amazing committee of school counselors, teachers, administrators, and students— with additional support from volunteers from the school and the community. “None of this could have happened without a great committee!” raved Cristi. This was a team effort with members of the staff and students all volunteering in their area of expertise or wherever needed.

Thank you Cristi and the Eagles are Healthy Committee for promoting Wellness around the district!

May 2017 21

Wellness

Support the Fight Against Lyme!

Join us on Sunday, May 7 for the 2017 Loudoun Lyme 5K/10K and 1K Fun Run to raise funds to combat Lyme disease.

The 7th Annual Loudoun Lyme 5K/10K/1K will drive awareness and raise money to help find a cure for Lyme disease—the number one tick-borne illness in the United States.

K o 1 / d K u e 0 o L ymK/1

e’s m Ho y Dr

The event will also feature an information fair to educate the public about Lyme disease, its causes, symptoms, and treatments. All net proceeds benefit the National Capital Lyme Disease Association.

For more information on how you can get involved and to register for the race, please visit www.loudounlyme.org.

Like us on Facebook (Loudoun Lyme Group) for updates and posting about Lyme disease.

7 1 20 un

L

5

Sunday, May 7, 2017 | 8:00 am start Brambleton Town Center 22855 Brambleton Plaza | Ashburn, VA

Get the Facts About Lyme The National Capital Lyme Disease Association • Lyme is a spirochetal To ReMove A TicK, using fineinfection of multiple organ tipped tweezers, grasp the tick as (NatCapLyme) helps patients diagnosed with systems, causing a wide close to the skin as possible and pull tick-borne infections through education, support, range of symptoms that upward. Don’t squeeze the tick. and review of public policies concerning these mimic other diseases.

Try not to twist or jerk the tick when diseases. NatCapLyme offers patient support • Fewer than half of Lyme pulling out, or parts of the tick may group meetings throughout Virginia, information, patients recall a tick bite or remain in the skin. speakers, and news updates on legislative and a rash.

Thoroughly disinfect the site after scientific developments. NatCapLyme educates • Treatment varies, removal and wash hands with soap government policy makers and legislators on Lyme depending on how early a and water. Seal the tick in a plastic and tick-borne diseasesbag, store it in a freezer and bring and raises funds to support diagnosis is made. it to a local health department for Lyme research. Visit natcaplyme.org.

• No tests are available that testing. prove a patient is cured.

Don’t use heat, alcohol, nail polish, or petroleum jelly to remove a tick.

22 Wellness Works! for LCPS Employees

THe NATioNAL cAPiTALRacing LYMe The LCPS DiSeASe ASSociATioN helps for Wellness patients diagnosed with tick-borne Reimbursement infections through education, support, and review of public Program policies concerning these diseases. reimburses for a NatCapLyme offers patient support group meetings throughout race registration Virginia, information, speakers, fee, up to $30 and news updates on legislative and scientific developments. per year.

NatCapLyme educates government policy makers and legislators on Lyme and tick-borne diseases and raises funds to support Lyme research. Visit natcaplyme.org.

Get the Facts About Lyme

• Lyme is a spirochetal infection of multiple organ systems, causing a wide range of symptoms that mimic other diseases.

• Fewer than half of Lyme patients recall a tick bite or a rash.

• Treatment varies, depending on how early a diagnosis is made.

2017 Wellness Handbook The 2017 Wellness Works Handbook has been posted!

The handbook outlines the 2017 LCPS Wellness programs, includes a calendar of events as well as Worksite Activity and Webinar/Seminar request forms.

Take a look by clicking here.

cash reward. Simply complete the online medical health assessment and include your biometric numbers to earn a $50 reward! No need to complete other tasks or submit paperwork as previously required for your Passport Reward.

In 2017 we will continue to offer award-winning wellness programs and events and have made it even easier to earn a

Cigna plan participants: www.mycigna.com Not insured through LCPS Cigna plan: www.myCareAllies.com

• No tests are available that prove a patient is cured.

How to Remove a Tick

• Using fine-tipped tweezers, grasp the tick as close to the skin as possible and pull upward.

• Don’t squeeze the tick.

• Try not to twist or jerk the tick when pulling it out, or parts of the tick may remain in the skin.

• Thoroughly disinfect the site after removal and wash hands with soap and water.

• Seal the tick in a plastic bag, store it in a freezer and bring it to a local health department for testing.

• Don’t use heat, alcohol, nail polish, or petroleum jelly to remove a tick.

Free Biometric Screenings Biometric screenings provide data that can identify certain health risk factors and health conditions such as hypertension, diabetes and heart disease. During the biometric screening process your blood pressure, glucose and cholesterol levels are tested. The results are provided to you and any risk factors are discussed. It is our hope that knowledge of these risk factors will provide the motivation for positive lifestyle changes.

Each month in 2017 Inova Mobile Health Services will be at a different LCPS location offering free biometric screenings to LCPS employees and their spouses covered by an LCPS medical plan. The next LCPS biometric screening events will be: Tuesday, May 23 3:30 pm—6:00 pm Seneca Ridge MS, Sterling

Tuesday, June 6 3:30 pm—6:00 pm Eagle Ridge MS, Ashburn

No appointment is necessary—badge or Cigna medical card required.

Biometric numbers are required for successful completion of your 2017 Health Assessment and your 2017 Wellness Reward. Get these numbers from your doctor or from a free LCPS sponsored screening.

May 2017 23

Wellness

Yoga Yoga* MAY

Monday, May 15

All classes are from 5:30 pm – 6:30 pm

Thursday, May 18 Friday, May 19 Arcola ES, Aldie

24 Wellness Works! for LCPS Employees

*Bring your own mat!

Zumba

Free to LCPS Employees It’s the final month of free Yoga, Zumba and Meditation. Keep up the good work and if you haven’t taken a class, there is still time! Join other LCPS employees in these free classes in May.

Zumba MAY

Monday, May 1

Meditation Meditation

No meditation experience is needed to attend a meditation class. All classes will be held in the library.

Wednesday, May 3

MAY

Friday, May 5

Monday, May 8

Tuesday, May 31

Algonkian ES, Sterling

Wednesday, May 10

Thursday, June 1

John Tolbert ES, Leesburg

Mountain View ES, Purcellville

Monday, May 22 Wednesday, May 24 Friday, May 26 Evergreen Mill ES, Leesburg

All classes are from 5:30 pm – 6:30 pm Recommendations for Meditation:

All classes are from 5:30 pm – 6:30 pm

If participants need extra support or cushioning when sitting for long periods, they should bring pillows (like couch throw pillows or travel pillows). Casual, comfortable clothing; layering is good to adjust to room temperature and changes in body temperature from the meditation. Participants can bring water in a closed container, but not coffee, tea, soda, etc.

Some participants get thirsty during meditation, so dehydrating beverages are counterproductive; hot beverages might spill and cause disruption.

May 2017 25

TOGETHER

WE CAN

I N S P I R E ∙ E M P O W E R

WALK

RUN

MOVE FROM OBESITY ONE STEP AT A TIME!

5K / 1 MILE

505 Huntmar Park Dr. Herndon, VA 20170

FROM 8AM - 12PM

MAY 2O, 2017

All participants will receive commemorative SHIRT and finishers MEDAL Awards TOP overall Male & Female Finishers AND different age groups

REGISTER

MHMVA.org or www.prraces.com www.prraces.com

https://mhmva.org

5K: $30, $35, $40 1 Mile: $15, $20, $25

Sp o nso red

b y :

26 Wellness Works! for LCPS Employees

JOIN

the FUN post-race refreshments, music, awards and health initiative booths.

Savings

Need a Place for Company this Summer!

Do you have company coming this summer and they need a place to stay?

Do you need to get away even for a weekend at a local resort? Check out the hotel and resort discounts for LCPS employees.

Clarion Inn 1500 E. Market Street Leesburg, VA 703-771-9200 $89 per night 10% off at @ East Market Restaurant Comfort Suites 80 Prosperity Avenue Leesburg, VA 703-669-1650 10% discount Red Roof Inn 1-855-352-7619 15%—Volume Plan Plus® Code #VP617281 http://www.redroof.com/ partners/1000010476 Wyndham Hotel Group 1-800-364-6176 Up to 20% Id# 1000010476

Lansdowne Resort 44050 Woodridge Parkway Lansdowne, VA 1-877-509-8400 $119 from Nov. 1 – Apr. 1 $129 from May 1 – Oct. 31 To make reservations call or e-mail MDolan@destinationhotels.com Hotel Planner 1-800-881-1523 and mention code “ASC” https://asc.hotelplanner.com Save up to 65% at over 200,000 lodging options worldwide. Low rate guarantee for group rates with 9+ rooms.

If you are looking for something more permanent, consider these apartments in Ashburn.

Loudoun Heights Apartments 20300 River Ridge Terrace Ashburn, VA 20147 703-729-3100 5% Discount off of monthly rent www.loudounheightsapts.com For these and other Employee Discounts visit the Employee Health, Wellness and Benefits website or click here.

May 2017 27

Support

Cigna Office Hours Do you have a question about how a claim was paid? Are you new to the High Deductible Health Plan (HDHP) or participating in any of our Cigna plans and have questions about how your plan works? A representative from Cigna will be available to meet with you at the Administration Building to answer your questions. Contact Employee Health, Wellness and Benefits to schedule an appointment for your personal consultaton today!

Thursday, May 18 10:00 am – 6:00 pm* Administration Building, Ashburn * Appointments Required

Call 571-252-1810

403(b) and 457 Plan Individual Consultations 403(b) Elective Deferral Plan Representatives from Lincoln Financial are available at the LCPS Administration Building each Friday from 1:00 pm–5:30 pm for individual consultations. By appointment only. Call 571-252-1810 to make an appointment.

457 Deferred Contribution Plan and VRS Hybrid Plan Voluntary Contributions Steven Scott from ICMA-RC is available at the LCPS Administration building the second Wednesday of each month from 1:00 pm–5:30 pm. By appointment only. Call 571-252-1810 to schedule an appointment.

28 Wellness Works! for LCPS Employees

Contacts Employee Health, Wellness & Benefits 571-252-1810 or lcpshealthwellness@lcps.org Fax: 571-252-1401 Retirement & Disability Programs 571-252-1690 or lcpsretiredisability@lcps.org Fax: 571-252-1699 Payroll 571-252-1260 or lcpspayroll@lcps.org Fax: 571-252-1425

Health Insurance Cigna 800-244-6224 or www.mycigna.com 24 Hour Nurse Information Line: 800-564-8982 Express Scripts Pharmacy 800-886-9672 or www.express-scripts.com Delta Dental 800-237-6060 or www.deltadentalva.com Davis Vision 888-235-3130 or www.davisvision.com

Employee Assistance Program

Retirement Savings Plans

Lytle EAP Partners 800-327-7272 or www.lytleeap.com (password: lcps)

Virginia Retirement System (VRS) 888-827-3847 or www.varetire.org

Disability Insurance Cigna Short Term Disability VRS Plan 1 & 2 Members 800-362-4462 Spanish 866-562-8421 Reed Group Short Term Disability VRS Hybrid Plan Members 877-928-7021

Flexible Spending Accounts Cigna (2017) 800-244-6224 or www.mycigna.com

Credit Unions Apple Federal Credit Union 703-788-4800 or www.applefcu.org Loudoun Credit Union 703-777-4744 or www.loudouncu.com

VRS 457 Deferred Compensation Plan “Defined Contribution Plans” 877-327-5261 or www.varetire.org 403(b) Elective Deferral with Lincoln Financial Group (LFG) 800-234-3500 or www.lfg.com

Life Insurance Minnesota Life (Basic or Optional) 800-441-2258

Long Term Care Programs Virginia Retired Teachers Association 800-543-4287

Worker’s Compensation PMA Claims: 800-476-2669 Prescriptions: 800-945-5951 Claim Mailing Address: PO Box 5231, Janesville, WI 53547-5231

May 2017 29

c a l e n d a r

May MON

Move with Purpose Program Begins!

1

MON, WED & FRI Zumba

5:30 pm–6:30 pm & Algonkian ES, Sterling

1, 3 5

TUES

2

Blood Drive 1:30 pm–6:00 pm Administration Building, Ashburn

MON Estate Planning, Wills and Trusts 4:00 pm–5:00 pm

Administration Building, Ashburn

15

MON, THUR & FRI Yoga

5:30pm–6:30 pm

Arcola ES, Aldie &

15, 18 19

WED Healthy Cooking Demonstratration 5:30 pm–7:00 pm

Harper Park Middle, Leesburg

17

FRI

5

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

MON & WED Meditation & 5:30 pm–6:30 pm

John Tolbert ES, Leesburg

8 10

MON

8

FRI

19

All retiree paperwork due for summer processing

Bi-Weekly Payroll Informational Meeting 5:30 pm–7:00 pm Administration Building, Ashburn

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

FRI

19

FRI

Maternity/Paternity Workshop for VRS Plan 1 & Plan 2 members 5:00 pm–6:30 pm Administration Building, Ashburn

19

WED ICMA-RC 457 Plan Office Hours

1:00 pm–5:30 pm

Administration Building, Ashburn

SAT

10

20

FRI

SAT

12

Retirement Forum 5:00 pm–6:00 pm Administration Building, Ashburn

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn SAT

13

20

30 Wellness Works! for LCPS Employees

Maternity/Paternity Workshop for VRS Plan 1 & Plan 2 members 9:00 am–11:00 am Administration Building, Ashburn

Bi-Weekly Payroll Informational Meeting 9:00 am–10:30 am Woodgrove HS, Purcellville

Bi-Weekly Payroll Informational Meeting 9:00 am–10:30 am Administration Building, Ashburn

Maternity/Paternity Workshop for VRS Hybrid Plan members 11:30 am–1:30 pm Administration Building, Ashburn

MON, WED & THUR Zumba

5:30 pm–6:30 pm & Evergreen Mill ES, Leesburg

22, 24 25

c a l e n d a r

TUES Biometric Screening Event 3:30 pm–6:00 pm

Seneca Ridge MS, Ashburn

TUES

23

6

FRI

FRI

26

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

WED Meditation 5:30 pm–6:30 pm

Mountain View ES, Purcellville

31

Biometric Screening Event 3:30 pm–6:00 pm Eagle Ridge MS, Ashburn

9

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

WED ICMA-RC 457 Plan Office Hours

1:00 pm–5:30 pm

Administration Building, Ashburn

14 FRI

16

403(b) and 457 Plan Blackout Period Begins

FRI

16 Lincoln Financial (403(b)) Office Hours

5, 12, 19, 26 JUNE 2, 9, 16, 23, 30 MAY

June THUR

1

Meditation 5:30 pm–6:30 pm Mountain View ES, Purcellville

FRI

2

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

MON

5

Maternity/Paternity Workshop for VRS Plan 1 & Plan 2 members 5:00 pm–6:30 pm Administration Building, Ashburn

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

FRI

23

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

SAT

24

Maternity/Paternity Workshop for VRS Plan 1 & Plan 2 members 9:00 am–11:00 am Administration Building, Ashburn

SAT

24

Maternity/Paternity Workshop for VRS Hybrid Plan members 11:30 am–1:30 pm Administration Building, Ashburn

FRI

30

Lincoln Financial (403(b)) Office Hours 1:00 pm–5:30 pm Administration Building, Ashburn

May 2017 31

Mental Health Awareness Month May 2017

Questions to Ask Yourself:    

Are you feeling unhappy and don’t know why?

Have you lost interest in normal activities?

Are you sleeping too much or suffering from insomnia?

Has your appetite changed?



Do you have feelings of worthlessness or guilt, fixating on past failures or blaming yourself for things that are not your responsibility?



Do you have trouble thinking, concentrating, making decisions and remembering things?

STRUGGLING WITH DEPRESSION? Everyone occasionally feels blue or sad. But these feelings are usually short-lived and pass within a couple of days. When you have depression, it interferes with daily life and causes pain for both you and those who care about you. Depression is a common but serious illness.

The LCPS Employee Assistance Program provides, assessment and short term counseling (up to 4 sessions) for employees and immediate family members. The services are free and confidential and include the wide variety of life concerns. Counselors are available through the 800 line 24/ 7 for those times when you need to touch base with a counselor. The EAP has a network of counselors throughout the area to see employees for in-person counseling. Call 800-327-7272.

The EAP also provides legal/financial consultation through the 800 line and a Work/Life web site. The web site can be reached through www.lytleeap.com, log in using password “lcps”, click the Work/Life arrow to access the Work/Life web site.