2012 WellnessInformati

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The information that the Wellness Committee provides has been carefully checked but cannot be treated as an official source.

We do not make any warranty, expressed or implied, or assume any legal liability for the accuracy, completeness or usefulness or any information provided from the Wellness Committee

Always check with your doctor before beginning any exercise / fitness, nutrition or dietary supplement program, especially if you're over 40, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease.

Table of Contents

Color Coded by Section

Why a Wellness ProgramMission StatementIntroductionNutritionPhysical WellnessFinancialStress ManagementQuit Plan InformationKey Care Guide/Health Risk AssessmentQuestionnaire(not colored)Wellness Program Contact Information

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Recognizing that employees perform their best when they are healthy and that optimal employee performance is necessary for the company to be a leader in its field, the wellness committee program aims to improve employee health and well-being.

The wellness committee promotes a work site culture that supports healthy lifestyle choices by valuing individual health and crating a supportive community to enhance the business's vision of the optimal working environment.

INTRODUCTION

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It is the mission of the wellness committee to promote the well being of its employees through education and initiatives that

› Increase awareness of factors and resources contributing to well- being

 › Educate through wellness-related programs and activities

 › Promote healthy lifestyle choices

 › Promote personal and professional productivity

 › Inspire and empower individuals to take responsibility for

their own health

 › Sustain healthy choices through a sense of community

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What is Wellness?› Wellness is an active process of becoming aware

of and making choices toward a more successful existence. Process means that improvement is always

possible Aware means that we are continuously

seeking more information about how we can improve.

Choices means that we consider a variety of options and select those in our best interest.

Success is determined by each individual to be their collection of life accomplishments.

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The following information provided to you in this booklet will touch on the components of the Corporate Wellness Program.

› Nutrition & Weight Management› Physical Wellness› Stress Management› Financial Wellness

INTRODUCTION

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Steps to a Healthier YOU!

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6 Simple ways to enhance weight loss: information provided by www.eatingwell.com› Take a Multivitamin› Weigh Yourself› Start Your Meal with a soup or salad› Eat Breakfast› Drink Water before you Eat› Buy Cut-Up Vegetables

7 Foods that do the Weight-Loss Work for you by increasing Fiber: information provided by www.eatingwell.com

 › Apples- contains 4 grams of fiber› Green Beans- 1 cup contains 4 grams of fiber› Sweet Potatoes- 5 grams of fiber› Raspberries- 1 cup contains 8 grams of fiber› Strawberries- 1 cup contains 3 grams of fiber› Chickpeas- ¾ cup contains 8 grams of fiber› Pumpkin- 1 cup contains 3 grams of fiber

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The Truth About your Slow Metabolism: information provided by www.jillianmichaels.com

You probably know someone who can eat everything in sight, but still struggles to keep weight on. I don't know about you, but I can't do that. My metabolism certainly doesn't allow it — and I am guessing yours doesn't either. So where does a slowpoke metabolism come from and how do you change it? You probably want to blame bad genes for your metabolism. Sure, blame your parents! That's the easy way out. Genes are only a piece of the picture — it's the choices you make every day that are to blame. Wise up and take the responsibility yourself!

When we starve ourselves on yo-yo diets, eat processed foods, surround ourselves with toxins, work beyond the point of exhaustion, all these choices influence the way our metabolism processes food, burns calories, and regulates weight. To learn how to manipulate our biochemistry to our benefit, we have to understand how our hormones have already been manipulated to our detriment. Here are some of the ways.

› Too many lazy years:› Too many yo-yo diets:. › Too many of the same foods, all processed: Too many toxins in our environment:› Too many bad bugs — and not enough good ones:› Too many hours at work — and not enough in bed:› Too many pharmaceuticals — even in our water:

Basically too much, period! Yes, there is no denying that we are struggling with an environment that conspires to make and keep us fat. But you have the power to do something about it! You need to realize that your metabolism and hormones can start working for you again — just clean up your act with a healthy home and healthy eating, and you'll be able to tip the balance toward staying naturally skinny.NUTRITION

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Healthy Eating Tips: Information provided by www.theportionplate.com

Make an effort to eat at the table- Eating mindlessly in front of the TV is a sure way to overeat.

Don't feel the need to clean your plate. With the giant portion sizes restaurants give now, you may be consuming double and triple the recommended portions.

Don't worry about wasting food. When you are full, stop eating. Eat slowly to give your body time to digest and send signals to the brain that you

are full. Don’t skip meals. When you skip a meal, your body thinks you are in starvation

mode so it slows down your metabolism to compensate. This could cause you to overeat at the next meal.

Include high-fiber foods in your diet (beans, fruit and oat products). Fiber helps you feel full faster and for longer. It also helps keep your blood sugar stable.

Eat a variety of healthy foods. Balanced meals are important. Limit processed and high-calorie foods to special occasions. It’s ok to treat

yourself every once in a while. Eat lots of leafy vegetables. They fill you up and are packed with nutrients. Dining Out Tips: Information provided by w ww.theportionplate.com

› Split a dish with a friend.› Choose an appetizer instead of an entrée as a main course.› Order a cup of soup before the meal to fill you up. Stick to broth based soups as

cream based is loaded with cream and fat.› Never supersize.› Order a to-go box when your food arrives so you can portion out what you should eat and

save the rest for a meal the next day.› Go to places where you know you can order healthy meals.› Avoid buffets and all-you-can-eat specials. Buffets impair your ability to judge proper

portion sizes and subject you to portion distortion. › Go for the marinara pasta sauce over cream based or alfredo sauces.

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In general, nutrition for weight loss or weight management is the same as nutrition for good health. In essence this means:

› Not eating too much;› Eating regularly;› Eating a wide variety of foods to get balanced nutrient

intake;› Not skipping meals, or attempting overly restrictive dieting;

and› Limiting rich, high energy dense foods.

On the next page, you will find a few sites to help with Nutrition & Weight Management.

Article Source: http://EzineArticles.com/6768176

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www.sparkpeople.com- This website is FREE. You can track nutrition, fitness, & weight measurements. You can find out many calories are in what you’ve eaten for the day. They also have many restaurant foods listed as well. Track your water & fruits/vegetables intake

www.fitday.com- Free diet and weight loss journal that helps you create a goal and helps you track your food intake and logs your activity. There’s even an iphone app so you can keep track and check calories anywhere!

www.cookinglight.com- Eating Smart, Healthy recipes, healthy living, healthy habits

www.wellness.com- Diet & nutrition, exercise & Fitness’

www.jillianmichaels.com- Healthy eating habits

www.webmd.com- Health Living, Eating & diet

http://nutritiondata.self.com- How foods affect your health and make it easier to choose healthy foods

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The Wellness Committee will be providing a location to store healthy recipes…stay tuned!

Meanwhile, the following page provides many different websites to help find nutritional food tips. Make sure to check them out…

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www.eatingwell.com- Recipes & menus, healthy cooking, diet & health

www.family.com- Recipes

www.goodhousekeeping.com- Food & recipes, Diet & health

www.sparkrecipes.com- Many free healthy recipes and nutrition info attached.

www.mayoclinic.com- information about healthy lifestyles, recipes. Find information on medical conditions. Check your symptoms

www.delish.com/recipes- A great site if you want to know nutritional information on a recipe if you are keeping close track of your calorie and dietary intake.

http://www.heartsbeatback.org/- Initiative to create a healthier community

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Did you know…. You can get reimbursed up to

$25.00/month if you go a fitness center at least 8 times a month?

NEW!!! We will now reimburse for spouse memberships! (Effective March 1st)

Attached is a list to help you find fitness center in your area› Some of the fitness centers also provide free

trials.. ask when you call!

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Physical Wellness› Lose Weight,› Improve your health› Prevent Disease

Its about being your physical best.

When you look and feel your best inside and out, you will have vitality that you always dreamed about.

Developing physical health is an important aspect of attaining overall health and wellness. By getting in tune with your body, you will be able to monitor your health and learn your body’s warning signs and prevent sickness and disease. You’ll grow to appreciate the connection between healthy dietary and lifestyle habits and how your body performs. Looking good and feeling good are just a few of the benefits gained by obtaining wellness. The psychological benefits of improved self-esteem, self-confidence and improved cognitive abilities are also bundled with physical health and wellness.

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Get Active› Engage in physical activity daily

Even 10 minutes here and there make a difference

Walk instead of drive whenever you can Take the stairs

Live Active› Take up Gardening› Join an exercise group› Do yard work› Rake or Shovel› Wash the car…by hand

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www.shapefit.com- Exercise info, nutrition, success stories, calculator

www.jillianmichaels.com- Exercise info

www.fitnessonline.com- Fitness Calculators, Get fit, Build muscle

www.fullfitness.net- Workout routines & programs to guide you in your daily exercise routines.

www.muscleandstrength.com- Workouts, supplements

www.bodybuilding.com/exercises- tips for best exercises

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- MN

Anytime Fitness (Corp rate $32.95)600 S Riverfront DrMankato, MN 56001(507) 388-7002

Anytime Fitness (Corp. rate $32.95)1751 N Victory Dr Ste 300Mankato, MN 56001 (507) 388-7066

Curves ($44.00)2152 Hoffman RdMankato, MN 56001 (507) 385-0193

X-force Fitness ($49.00)103 Homestead RdMankato, MN 56001 (507) 345-8833

Fitness Revolution-24 hour keycardMorgan, MN 507-249-4900

Anytime Fitness (1 free week pass/ $29.99)512 1st S StNew Ulm, MN 56073 (507) 354-0700

Aerica's Fitness Center1324 5th N StNew Ulm, MN 56073 (507) 233-1349

Snap Fitness ($29.99)1704 Westridge Rd Ste 10New Ulm, MN56073 (507) 359-8888

Snap Fitness106 N 9th St Ste BOlivia, MN56277 (320) 523-1700

Curves119 9th S StOlivia, MN56277 (800) 615-7352

Anytime Fitness1100 W Frontage Rd Ste 150Owatonna, MN55060 (507) 451-0144

Snap Fitness1824 S Cedar AveOwatonna, MN55060 (507) 455-3500

Curves1828 S Cedar AveOwatonna, MN 55060 (507) 455-4060 (800) 615-7352

Snap Fitness621 E Bridge StRedwood Falls, MN56283 (507) 627-7627

Falls Fitness LLC226 S Washington StRedwood Falls, MN56283 (507) 627-1909

Redwood Area Community Center901 E Cook StRedwood Falls, MN56283 (507) 644-2333

Curves ($44.00)2944 W Division StSaint Cloud, MN56301 (800) 615-7352

Gold's Gym ($14.99 &$19.99)1124 Kuhn DrSaint Cloud, MN56301 (320) 654-1101

Gold's Gym ($14.99 & $19.99)2167 Troop DrSartell, MN56377 (320) 258-3354

Midtown Fitness Center ($26.99)3333 W Division St Ste 105Saint Cloud, MN56301 (320) 253-4990

Snap Fitness ($29.95)1026 4th SE St Ste 200Saint Cloud, MN56304 (320) 252-2975

Work Out World ($10 or $20)2550 W Division StSaint Cloud, MN56301 (320) 281-5088

YMCA ($37 single or $55 family)1530 Northway DrSaint Cloud, MN56303 (320) 253-2664

Curves (39.00)902 Main E StSleepy Eye, MN56085 (507) 794-5055

Anytime Fitness602 N Jackson AveSpringfield, MN56087 (507) 723-8199

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Kentucky/Tennessee YMCA

Serving theHopkinsville area (615) 457-8629

Curves3014 Fort Campbell BlvdHopkinsville, KY42240 (270) 887-0086

Gold's Gym740 N Riverside DrClarksville, TN37040 (931) 551-9000

Iowa Snap Fitness

2105 5th S AveFort Dodge, IA50501 (515) 576-5599

Anytime Fitness1521 2nd N AveFort Dodge, IA50501 (515) 576-1348

Curves900 Central Ave Ste 3Fort Dodge, IA50501 (515) 573-1167

Wisconsin

YMCA711 Cottage Grove RdMadison, WI53716 Neighborhood: Near East Side (608) 221-1571

Snap Fitness435 W Oak St Unit GCottage Grove, WI53527 (608) 839-1900

Curves536 Southing Grange Ste FCottage Grove, WI53527 (800) 615-7352

Horizon Fitness1600 Landmark DrCottage Grove, WI53527 (608) 839-1250

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Financial Wellness causes a lot of stress. Listed below are ideas to start thinking about when you feel a financial crunch! Budgeting money correctly will eliminate the financial stress many of us encounter.› Saving for Retirement, Life insurance policies,

saving for children’s college expenses, credit card debt.

For Retirement/401K planning contact :Bart Weelborg› Phone: 507-931-7348› E-mail: bart.weelborg@edwardjones.com

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www.theemotionmachine.com- Financial Wellness- tips

www.fpanet.org- life goals, ask a a financial planner, tools & resources

www.msnmoney.com- Retirement, estate planning, investing, personal finance

www.financial-planning.com- Retirement, estate planning, life insurance

www.mymoney.gov- Managing debt & Credit, planning for retirement, Dealing with Mortgages, Saving & Investing

www.smartmoney.com- Invest, spend, borrow, plan, retirement, taxes, & other tools

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What causes stress?

Feelings of stress are caused by the body’s instinct to defend itself. This instinct is good in emergencies, such as getting out of the way of a speeding car. But stress can cause unhealthy symptoms if it goes on for too long, such as in response to life’s daily challenges and changes.

When this happens, it’s as though your body gets ready to jump out of the way of the car, but you’re sitting still. Your body is working overtime, with no place to put all the extra energy. This can make you feel anxious, afraid, worried and uptight.

What changes may be stressful?

› Retiring from work› Laid off from your job› Child leaving or returning home› Death of a spouse or family member› Divorce or marriage› Illness› Injury› Job promotion› Money problems› Moving › Having a baby

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STRESS

Can stress hurt my health? Stress can cause health problems or make health problems worse. Talk to your family doctor if you think

some of your symptoms are caused by stress. It’s important to make sure that your symptoms are not caused by other health problems.

Possible signs of stress› Anxiety› Back pain› Constipation or diarrhea› Depression› Fatigue› Headaches› High blood pressure› Trouble sleeping› Problems with relationships› Shortness of breath› Stiff neck or jaw› Upset stomach› Weight loss or gain

Tips for dealing with stress› Don’t worry about things you cant control, such as the weather.› Solve the little problems. This can help you gain a feeling of control.› Try to look at change as a positive challenge, not as a threat.› Work to resolve conflicts with other people.› Talk with a trusted friend, family member or counselor.› Set realistic goals at home and at work. Avoid over scheduling.› Exercise on a regular basis.› Eat regular, well-balanced meals and get enough sleep.› Meditate› Participate in something you don’t find stressful, such as sports, social events or hobbies.

www.Familydoctor.org 

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www.helpguide.org- Stress management, depression, easy tips for planning a healthy diet, brining your life into balance.

www.wellness.com- Relationships, environmental wellness, Personal development

www.goodhousekeeping.com- home & organizing, family & relationships

www.CDC.gov- Emergency Preparedness & Response

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QUITPLAN Phone Coaching Call 1-888-354-PLAN (7526)

Everyone in Minnesota has access to free phone coaching to quit tobacco: either through their health plan or through QUITPLAN Services. If you are uninsured or your health plan doesn't cover phone coaching, you can use QUITPLAN Services. Follow the steps below to register for the QUITPLAN Services phone coaching program.

Step 1: Call 1-888-354-PLAN (7526) Step 2: A Quit Coach will walk you through some initial

questions to get you registered. Step 3: Once you're registered, you'll begin your coaching

session. After your initial call, you will receive up to four scheduled phone sessions with extra support as needed. Here's what to expect:

You'll work together to design a personalized quit plan Your Quit Coach will guide you through triggers, cravings and

managing stress They will motivate you to succeed and become tobacco free If appropriate, you may also receive free patches, lozenges or

gum

https://www.quitplan.com/STRESS

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QUITPLAN Web Program The web program is free to all Minnesotans,

regardless of healthcare coverage. Once enrolled, the web program can be used anytime that fits your schedule. This is a self-guided program - the more you put into it, the more you get out of it.

Step 1: Enroll online Step 2: Once you've completed the online

registration, you'll receive a welcome email that contains your password.

Step 3: Log into the QUITPLAN Services web program by entering your email address and password. You now have access to:

In-depth articles, tips and tools to help you manage your quit

LIVE chat with a professional Quit Coach An online community of quitters Tools to track your progress

https://www.quitplan.com/STRESS

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SOMI introduced the following Key Care Guide Assessment during the last training session.

The next few pages will be your guide to filling out your Health Risk Assessment

All information is strictly confidential. Harvest Land, AgQuest, nor Northland Capital will have access to the information you provide.

**It is best to do this assessment after a doctor’s appt or annual physical**› You will need your blood pressure, weight, height,

etc.

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Ongoing Wellness information will be posted on the following websites under the respective employee section…Coming soon!› Harvest Land› AgQuest› Northland Capital

www.harvestland.comwww.agquest.bizwww.northlandcapital.com

CONTACT INFORMATION

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Listed below are the committee members, we ask you to contact us with ideas, suggestions, or concerns that you would like the committee to address.

AgQuest-› wellnesscommittee@agquest.biz

Harvest Land › wellnesscommittee@harvestland.com

Northland Capital› wellnesscommittee@northlandcapital.com

Team Members & Location› Beth Oslund, Chairperson- AgQuest› Fawn Dauer, Vice-Chairperson-Harvest Land› Stacey Watje, Committee Member-AgQuest› Sonya Arndt, Committee Member -AgQuest› Julie Prahl, Committee Member-Harvest Land› Briana Sjodin, Committee Member, Northland Capital› Maria Mendoza Ramirez, Committee Member, Northland Capital

CONTACT INFORMATION