Wellness


The Central Oregon Intergovernmental Council serves the local governments of Central Oregon, providing regional collaboration, efficiencies and service delivery for a stronger local economy and quality of life.”


DOC Wellness

Well Connect provides anyone enrolled in the Deschutes County Employee Benefits Plan, including employees (and their dependents) of Deschutes county or COIC, retirees, and people enrolled in COBRA coverage access to wellness program information and additional resources.

Juli McKee, Registered Dietitian, is the on-site Wellness Coordinator and is the primary contact for wellness; she is available to provide nutrition counseling, fitness programming, smoking cessation, health and wellness coaching and more!

Contact her today!  Juli.McKee@medcor.com 541-330-4613

To schedule an appointment, call (541) 330-4613 , send an email, or simply stop in! Juli’s office is located at 1340 NW Wall Street in Bend – just steps from your DOC. And, appointments with Juli are available at no charge to anyone on the Deschutes County Employee Benefit Plan.

If you have any ideas or programs you would like to see explored, please contact your department’s Wellness Task Force representative.  COIC’s representative is Barbara Taylor – btaylor@coic.org



Need a place to start?

Get moving with daily movement breaks and join Juli for fitness classes.

Health is a lifestyle:

It is not something to get over and done with, or that can change in a moments notice. It should not be a struggle to take care of your needs to maintain your health; it should be a positive choice.

Health is balance:

Between how we properly feed, move and rest our bodies and minds.

Health is happiness:

If we treat our bodies and minds with respect, healthy and happiness will follow. With health come energy, clarity, and calmness for a high quality of life.

Have you “Bitten” into a healthy lifestyle?
Ask yourself these three questions…

1. Are you happy with your health and wellness?

2. Have you sought outside resources to help you with your wellness goals?

3. Do you feel that you are at your full health potential?

If you answered no to any of the above questions you are a great candidate to visit your Wellness Coordinator; to help to establish a healthy lifestyle that works for you.

Juli McKee
Registered Dietitian Nutritionist
(541) 330-4613
Juli.McKee@medcor.co


 

FITNESS CENTER DISCOUNTS

The following local fitness centers have discounted rates for Deschutes County and COIC employees. Please contact the fitness center or your Wellness Coordinator for details. (You will need to show your employee badge when signing up at any of these facilities to receive the discount.)

  • Max Fitness, Bend; $5 off any plan 
  • 9Rounds, Bend; 50% off startup gear 
  • JoyCycle, Bend
  • Bend Rock Gym, Bend; sliding scale
  • Orange Theory, Bend; $10 off a month, any plan 
  • Barre3, Bend; 15% off punch card
  • Jazzercise on Empire, Bend; $10 off monthly plan
  • Anytime Fitness, Bend; $32/month
  • Anytime Fitness, Redmond; $35.99/month
  • Anytime Fitness, LaPine; $35/month
  • Anytime Fitness, Klamath Falls; $34/month
  • Norm’s Xtreme Fitness, Prineville; $25/month
  • SNAP Fitness, Bend; Reed Market $35.99/month and 4th St 10% off
  • Fitness 1440, Bend and Redmond $19.95/month
  • Bend Downtown Athletic Club; starting at $56/month
  • Sisters Athletic Club (contact your Wellness Coordinator first) starting at $74/month
  • Redmond Athletic Club (RAC); $25/month
  • Madras Athletic Club
  • CrossFit Type 44, Bend; $100/month
  • Oregon CrossFit, Bend; $20 off any plan
  • Sunriver Crossfit, Sunriver

Raise your hand if you get groggy in the afternoon. Raise your hand if after lunch your mind easily wonders and work becomes a struggle. Raise your hand if you had a bed in your office around 3pm you would fall asleep in it.

If this is you, here is something to consider: Mid-day movement…

Blood circulation means moving sugars, hormones, proteins, and other necessities to and from our tissues so we can fully function. Moving your body increases blood flow to muscles and your brain to keep you alert and focused throughout the afternoon so you can stay energized and engaged in your work.

Being sedentary slows all the systems in the body down. If you are feeling sluggish, there is a good chance your bodies systems are barely crawling along, at a “slugs” pace, making your body feel heavy and your mind feel slow. This is how our bodies respond when it is time to sleep; this should not be how we are responding throughout the work day.



WELCOA Monthly Newsletters

2018 – Newsletters

01-2018

02-2018

03-2018

04-2018



Added Sugar

Added sugar is any sugar that is added to a food product during processing. Its purpose is mainly for flavor enhancement, as well as extended self-life. Added sugar is not artificial, it means that the sugar being added is in addition to any sugar that might be naturally occurring from the raw ingredients in that food product.

The below foods have naturally occurring sugars, meaning that their biological structure contains one or more forms of sugar. Any food that contains these raw ingredients will be contributing naturally occurring sugar to the total sugar in that product.

  • dairy
  • nuts and seeds
  • beans and legumes
  • fruits
  • veggies
  • grains

Below are examples of the amount of naturally occurring sugars (per serving) in common food products. If you are viewing total sugar on a nutrition facts panel for one of these products anything more than this amount is added sugar. You can clarify this by reading the ingredients list, as some form of sugar will be included if there is added sugar. If the ingredient list does not contain any form of sugar, then all the sugar in the product is naturally occurring.

  • Yogurt (1 cup) has about 10-12 gram of naturally occurring sugar (Greek yogurt has slightly less).
  • Milk (1 cup) has about 11-13 grams of naturally occurring sugar.
  • Cheese (1 ounce) has 0-1 grams of naturally occurring sugar.
  • Grains (serving equivalent to 15 grams of total carbohydrate) have 0-1 grams of naturally occurring sugar. Grains include cereals, breads, crackers, pastas, rice, oatmeal, etc.
  • Dried fruit (1/2 cup) has 15-20 grams of naturally occurring sugar.
  • Jam (2 Tablespoons) has 1 gram of naturally occurring sugar.
  • Peanut butter (2 Tablespoons) has less than 1 gram of naturally occurring sugar.

Names of added sugar, as seen on ingredient lists:

  • Agave nectar
  • Barley malt
  • Beet sugar
  • Blackstrap molasses
  • Brown rice syrup
  • Brown sugar
  • Cane juice
  • Cane Sugar
  • Caramel
  • Carob sugar
  • Castro sugar
  • Coconut sugar
  • Corn syrup
  • Corn syrup solids
  • Crystalized fructose
  • Date sugar
  • Dextrose
  • Diastatic malt
  • Evaporated cane juice
  • Fructose
  • Fruit juice concentrate
  • Galactose
  • Glucose
  • Glucose solids
  • Golden syrup
  • Grape sugar
  • High fructose corn syrup
  • Honey
  • Invert sugar
  • Lactose
  • Malt syrup
  • Maltodextrin
  • Maltose
  • Molasses
  • Muscavado
  • Palm sugar
  • Panela
  • Panocha
  • Rice syrup
  • Sorghum syrup
  • Sucrose
  • Treacle
  • Turbinado sugar
  • Yellow sugar

Note: saccharin, aspartame, acesulfame potassium (Ace-K), and sucralose are all high-intensity artificial sweeteners. They contain no calories and average 200 x sweeter than regular sugars. Products with no, or low, added or total sugar may contain one or more of these sweeteners. Although they do not contribute to added sugar in the diet, they should be restricted to prevent unknown health consequences when consumed in high amounts.

Recommended versus reality

The current Dietary Guidelines for Americans recommend getting no more than 10% of your total needed calories for the day from added sugars, for ages two years through adult. The average added sugar intake is 13% of total daily calories with only 42% of kid’s ages 2-17 years meeting the recommended 10%.

As an example, if you need 2,000 kcal in the day (this is the standard reference for daily values on a nutrition facts panel) then you are allotted up to 50 grams of added sugar for the day, or about twelve teaspoons.

Forty-Seven percent of added sugar in the diet comes from sweetened beverages and 31% comes from snacks and sweets. This is easy to imagine considering one, 12 ounce can of soda contains between 35-50 grams of added sugar and a granola or protein bar can range anywhere from 5 to 20 grams.

The American Heart Association has stricter recommendations, at 9 teaspoons for men and 6 for women, per day; half of the amount stated by the Dietary Guidelines. You have to really do your label reading to find food options that don’t push you over your allotted added sugar for the day.

Then again, if there is no label then you know there cannot be any added sugar; raw ingredients will only contain natural sugars and do not count towards the recommended added sugar in your total day’s intake. Meaning whole fruit and berries, nuts and seeds, and cut veggies, for example.

Why do we care about added sugar?

Added sugar is simply added calories, without essential nutrient value.

Multiple research studies back the claim that high levels of added sugar in the diet (regularly consuming above the recommended amounts as stated above) contribute to increases in triglycerides, LDL cholesterol, visceral fat, total body weight, and blood pressure. Therefore aiding in high risk of chronic disease development, including cardiovascular disease, type 2 diabetes, and cancer.

Other label claims:

Sugar free= <0.5 grams of total sugar per serving

Reduced sugar= 25% less sugar than the original product

Are you interested in tracking your added sugar? Fooducate and SugarRush are two phone applications that can help you do this. Use these, or good old pen and paper, as an awareness tool to determine how much sugar you have in your diet and if it might be necessary to make different choices to lessen your intake of added sugar. 

Sources

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at https://health.gov/dietaryguidelines/2015/guidelines/.

American Heart Association: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Sugars-101_UCM…



Stress Busters

Modified from SAIF Corporation, saif.com

  • Unplug from electronics
  • Tell a joke
  • Ask for help
  • Pet a cat
  • Walk barefoot in the grass
  • Sing a song
  • Give yourself a message
  • Take a deep breath
  • Put on some music
  • Use positive self-talk
  • Go for a brisk walk
  • Daydream
  • Take a break in nature
  • Cut back on caffeine
  • Hug someone
  • Simplify
  • Organize
  • Find shapes in the clouds
  • Play with a dog
  • Write down your fears
  • Angry? Talk about it
  • Go to work a different way
  • Set goals
  • Learn to say no
  • Plant a flower
  • Get up fifteen minutes earlier
  • Dance
  • Plan a walking meetings
  • Lift weights
  • Go to bed early
  • Use incense
  • Do something spontaneous
  • Tell someone you love them
  • Meditate
  • Go fishing
  • Stretch
  • Take the stairs
  • Sit and watch the sunrise or sunset
  • Write a poem
  • Laugh out loud
  • Close your eyes and listen
  • Challenge yourself to do something new
  • Watch a bird
  • Eat vegetables for breakfast
  • Read a book
  • Forgive someone
  • Apologize

Make a list of things you are grateful for



Freedom From Smoking

Quitting tobacco is a difficult endeavor but can be done! According to the American Cancer Society, most success comes from utilizing 2 or more of the following; encouragement and support from friends and family members, telephone smoking-cessation hotlines, stop-smoking groups, online quit groups, counseling, nicotine replacement products, prescription medicine to lessen cravings, and guide books.

Resources to prepare for your quit attempt:

Freedom From Smoking Workshop:

Deschutes County offers employees and dependents on the Deschutes County Health Plan a free workshop in tobacco cessation through the American Lung Association, titled Freedom From Smoking. This workshop provides you with the tools necessary to quit smoking and successfully stay smoke-free.

FFS workshops are run based on collective interest.

Sign up by calling 541-330-4613 or emailing Juli.McKee@medcor.com


The Oregon Tobacco Quit Line:
1 (800) 784-8669 English, 1 (877) 266-3683 Spanish.

Online cessation resources:

American Lung Association’s Freedom From Smoking, www.ffsonline.org

American Cancer Society’s Quit for Life Program, www.alerewellbeing.com/quit-for-life/

Become an EX, www.becomeanex.org