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Intermountain Power Service Corporation Intermountain Generating Station Intermountain Converter Station Intermountain Railcar Center |
MARCH 2010 |
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This page was last updated on: March 5, 2010
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Brian Coles Health Analyst |
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Parents and children click on this button for Kids Health Links information. |
The Community Center is operating with new hours. It is open from 4:00 pm to 9:00 pm Monday through Friday. After-hour-use can still be arranged, by calling the attendants during these hours ext. 6509 and requesting a reservation. All current services and activities are still available. Please pass the word to family and friends. if no one is at the CWH, call the IPSC Operator and she will direct the call to Brian Coles or someone else if Brian is not available. |
APS Healthcare Short-term confidential counseling for employees and their families (For appointment Mon-Fri) 800-999-1077 (Crises service 24/7) 800-833-3031 |
Your employee assistance program provides short-term, confidential counseling for you and your family at no out-of-pocket expense to you. Call APS Healthcare for this service. Call during normal office hours, Monday thru Friday 800-999-1077 Crises services are available 24 hours per day 7 days per week 800-833-3031 |
Click here For information about detection and prevention of cancer. |
Click this icon to view the MARCH Issue of the Staywell Newsletter. |
NEW PROGRAM Rockport Walk Program See details below!!! |
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Complete Beat the Blues and Health Risk Post-Participation Survey Here and Submit |
Click this icon to view the FEBRUARY Issue of the Staywell Newsletter. |
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Kick Start Program This program consists of two parts: fitness and nutrition. Receive a $15 gift card when completing 45 days of either or both parts of the program. Fitness - The goal is to complete 45 days of fitness. Exercise can be 30 minutes per day of: walking jogging weight lifting biking exercise machines exercise videos similar routines Thirty minutes can be broken into three 10-minute segments per day. However, the total must be 30 minutes per day to count. Days do not need to be consecutive. Nutrition - The goal is to complete one of the two options. The options can be mixed throughout the 45 days. Option 1 Eat four servings of fruits and/or vegetables per day. A serving is one medium-sized fruit or vegetable, or one cup of raw fruit or vegetable, or one-half cup cooked fruit or vegetable. Option 2 Eat six servings of a combination of fruits/vegetables and high fiber foods per day. Example: Four high fiber foods with two fruits and two vegetables. After completing (45 days of fitness and/or 45 days of nutrition), submit the form to receive one gift card for each successful activity. This program is open to spouses, no regestration is required. |
Program begins Jan 11, 2010 and ends April 1, 2010 |
Determining High Fiber Food Sources The best way to determine if a food is considered a high fiber food source is to add the grams of protein and the grams of fiber. If the sum is greater than the total grams of sugar in the product, it is a high fiber food source. Example: A Quaker chewy granola bar contains oats, rice, and whole grain rolled wheat. Most people would consider this a high fiber snack. However, according to the label, the total grams of sugar is seven grams and the combined total grams of protein and fiber is only two grams. |
Biggest Loser Program This program is open to employees, active and retired, and spouses. The program runs from January 11 to April 1, 2010 and the maintenance program runs from April 1 to December 31, 2010. If you participated in the No Holiday Weight Gain Program, your post holiday weight will be your starting weight. Receive a $15 gift card for each10 pounds lost during the program. In addition, each person will receive a gift card for every three months he/she maintains the weight loss. The person attaining the greatest percentage of healthy weight loss during the program will have a choice of a digital camera or $100 gift card, if he/she keeps the weight off until July 1, 2010. Each week participants must report the total weight loss for the week. NOTE: Actual personal weight may be kept confidential by participant. Fad diets, weight-loss supplements, weight-loss drugs, weight loss medical procedures, etc., will disqualify persons from participation. (If you have questions regarding a specific diet, talk with Brian before committing to a program.) |
The program consists of three parts: |
1. Weight Loss: The goal is to lose weight by changing unhealthy habits, not just losing weight. This is to be done by following the plan in this pamphlet that will assist you in keeping the weight off permanently. Eating Habits Stay hydrated, drink plenty of fluids throughout the day. Do not drink water or other fluids during meals unless needed. Drink after you are finished eating. You will eat less and feel satisfied. Take at least 15 minutes to complete your meal (talk, read, complete a crossword puzzle, set a timer etc. while you eat). You will be surprised how fast you actually eat when you try to slow down. Reduce the size of plate or bowl. For example, 10" to 8" plate, 10 oz to 8 oz bowl, etc. Eat three meals per day. No skipping meals! Have two snacks consisting of fruits and/or vegetables or high fiber foods and/or protein. (Up to two servings per snack.) NO seconds! You can have one serving and that is all. No snacking after dinner. If you find this a struggle, you are bored. A hobby that keeps your mind and hands active will help eliminate the desire to eat. Record Keeping Keep a daily food journal and record your food intake, eating habits, successes and failures, etc. Weigh daily and record your weight in your food diary. (It will fluctuate day to day, but if you monitor it daily you will be more likely to stay on track if you have a bad day. Accountability to yourself is very important.) Strict diets always fail. This program is not for those wanting an easy quick fix. It is designed to create a healthy lifestyle that you can follow and maintain after successful weight loss. |
2. Nutrition: Option 1 Eat four servings of fruits and/or vegetables per day. Option 2 Eat six servings per day of a combination of fruits and/or vegetables and high fiber foods and/or protein. You must average at least five days per week for eight weeks and can be a combination of the two options. Record on the tracking log for credit. Incentive: Receive a gift card. |
3. Maintenance: Short term Lose at least ten pounds and keep it off until July 1, 2010. Receive a $15 gift card. Long Term Maintain the weight loss until September 1, 2010. Receive an additional gift card. If you keep it off until January 1, 2011, you will receive another gift card for each date. Each time you report, if you lose more weight, the new weight becomes the standard to maintain. If weight was gained at the previous weigh-in and then re-lost by the next weigh-in, a gift card can be received for the current weigh-in. |
Determining High Fiber Food Sources The best way to determine if a food is considered a high fiber food source is to add the grams of protein and the grams of fiber. If the sum is greater than the total grams of sugar in the product, it is a high fiber food source. Example: A Quaker chewy granola bar contains oats, rice, and whole grain rolled wheat. Most people would consider this a high fiber snack. However, according to the label, the total grams of sugar is seven grams and the combined total grams of protein and fiber is only two grams. |
BIGGEST LOSER REGISTRATION FORM |
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ROCKPORT WALK PROGRAM |
The Program It is open to all employees active or retired and spouses. The first 200 individuals to complete the program and turn in the form will receive a voucher worth $45 towards walking, cross trainer or running shoes. If more than 200 participants complete the program, other available incentives will be issued. Program begins March 15, 2010 and goes 10 weeks from when you complete the pre-fitness test. You may join any time beginning March 15, 2010 and must then continue 10 weeks. At the end of 10 weeks you may retest and turn in form. The earliest you may turn in a completion form is May 17, 2010. Any errors, typos, or questions about rules, or policy will be determined by health analyst based on the intent of the program when written. Read and follow all instructions. Instructions Take a simple self-administered pre-fitness test (Instructions for test are located on table outside Brian Coles' office ://www.exrx.net/Calculators/Rockport.html). You do not need a heart rate monitor. If you need assistant finding and assessing heart rate please see Brian Coles or Leslie Rasch. If you have not been exercising or have a health condition that limits your ability to perform this test, come and see Brian Coles to have your heart rate and blood pressure checked as a pre-test, or discuss other fitness test options and program options. Follow your health care provider if under their care. Pre- register. Completed fitness test form or registration form is adequate. Please fill out completely and include your name. If you do not want to provide your weight go on line to http://www.exrx.net/Calculators/Rockport.html and record your information yourself to get score. Fill out form completely. You can register on line at www.intermountainpower.com. Follow the suggested color of walking program for 10 weeks. You may adapt the program to meet your individual needs and desires. (IE: jog, use elliptical or bike and increase or decrease intensity, etc.) After 10 weeks of participating in the walking program. Retake the fitness test Fill out another fitness test form or registration form, INCLUDING NAME (those without a name will not be guaranteed a voucher), and turn into Brian Coles. Record score on this form for your records Pre-Test Post Test Time Min:____ Sec:____ Time Min:____ Sec:____ Heart Rate:_____ Heart Rate:_____ Score:___________ Score:___________ Rating:___________ Rating:___________ Suggested Program Color:_________ Those that show improvement will be eligible to receive a voucher. If you already test in a high fitness category, you must maintain that score or show improvement to qualify. Voucher is good for walking, cross or running shoes only. |
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ROCKPORT WALK PROGRAM REGISTRATION |
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POST TEST |
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PRE TEST |
Click this button for printable registration form |
