Visit www.pinellascounty.org/hr/wellness or contact Wellness staff at 464-4049 or wellness@pinellascounty.org MAY 2020

The information included in this newsletter is not intended as a substitute for consulting with, or any recommendation of, your healthcare provider.

INSIDE◆ The ABC’s of Asthma page 2◆ Coping with COVID High Fives

page 3◆ Family Corner / How Are You Doing?

Take a Short Survey / Virtual Visits page 4◆ National Bike Month / Hydration and the

Body page 5◆ Social Distancing Guidelines at Work page 6◆ Ground Beef Soft Taco / Stress Less Challenge:

COVID-19 Edition 2020 page 7

The EAP works!

Here’s what one employee had to say:“As I was going through a divorce, I needed to reach out to someone besides friends for help on how to cope with the situation. It was messing up both my work life and personal life. After contacting the EAP, I was put in touch with a counselor and after few meetings of talking, it got me in a good place so that I could move forward. The EAP was instrumental in helping me get back on the right track.”

- EAP user and Pinellas County Employee

They can help you, too.

Parenting ChallengesNo one said it would be easy and it’s not!

The Employee Assistance Program offers a variety of tools including articles and resource locators,

plus short-term counseling at no cost. Visit www.pinellascounty.org/hr/EAP.

The 5 Love Languages: Learn to Love YourselfDo you always treat yourself with kindness, grace and love? If you answered “no”, take a moment to imagine what your relationship would be like with someone you love if you treated them the same way you treat yourself. Learning to love and understand yourself is an important journey that takes time and dedication and is the absolute best thing you can do for yourself.In “The 5 Love Languages,” author Gary Chapman identifies 5 ways in which we can give and receive love. These can also be applied to loving yourself. Take some time to discover which resonate most with you, and practice often.Below are a few practical suggestions.Words of Affirmation: Speak positively to and about your-self. Your internal dialog determines the tone of your ex-ternal conversations and relationships. Practice with daily affirmations (positive belief statements about yourself). For example, if you’re doubting that you’re a good parent, you could choose an affirmation such as “I’m a great par-ent, love my child with my whole heart, and always have her best interests at heart.” It’s important to say it out loud and write it down. Put the affirmation somewhere you will see it often.Gifts: Buy something just for you. Whether it be a shirt you’ve had your eye on that will make you feel like a mil-lion bucks, a colorful bouquet of flowers, or spending a little more money on ingredients for a favorite meal, give yourself something you really want.Acts of Service: Do something that brings you joy. Complete a larger home or organization project you’ve been meaning to get done. Prepare a healthy meal and take the time to enjoy the process as much as the finished product.

Continued on page 4.

TO YOUR HEALTH | MAY 2020

YourUHCNurse

Amy

The ABC’s of Asthma

By Amy Hertog, RN, BSN, Clinical Nurse Liaison

2

Visit Amy’s web page or contact her at 464-5579 or by email at amy_hertog@uhc.com.

Did you know that approximately 25 million Americans (nearly 8% of the population) have asthma? Asthma was responsible for over 1.7 million emergency room visits in the US in 2016. (Source: Centers for Disease Control and Prevention).What is asthma?Asthma is the chronic inflammation of airways, which become even more swollen when something triggers the symptoms. The muscles around the airways tighten, making it difficult for air to move in and out of the lungs. This tightening causes coughing, wheezing, shortness of breath and/or chest tightness. There is no cure for asthma, but it can be managed with proper prevention of asthma attacks and treatment.Who is at risk for asthma? Asthma is more common in adult women than adult men. If you have a parent with asthma, you are three to six times more likely to develop asthma than some-one who does not have a parent with asthma. Some children who experience viral respiratory infections go on to develop chronic asthma.

Other risk factors include: Allergic conditions such as eczema or hay fever Smoking, including those whose mothers smoked

during pregnancy or those exposed to secondhand smoke

Smog exposure Being overweight or obese, including adults and

children. Although the reasons are unclear, some experts point to low-grade inflammation in the body that occurs with extra weight. Obese patients often use more medications, suffer worse symp-toms and are less able to control their asthma than patients in a healthy weight range.

What triggers an asthma attack? Common asthma triggers include: animal dander, dust mites, cockroaches, indoor mold, pollen and outdoor mold, tobacco smoke, smoke, strong odors, perfumes, sprays, fumes and vacuum cleaning. If you have asthma, exposures to certain elements in the workplace can cause asthma symptoms. And, for some people, exposure to certain dusts (industrial or wood dusts),

chemical fumes and vapors, and molds can cause asthma to develop for the very first time. It is important asthmatics see their healthcare provider regularly, understand their medications, take medications as directed, assess and monitor control (peak flow meter), avoid environmental exposures or triggers, and keep immunizations up to date. Asthma coaching is available for those who medi-cally qualify and are on the County health plan. Asthma coaching can help you to better manage your condition and breathe easier. To enroll in Asthma Coaching, call UnitedHealthcare at (888) 478-4752. If you are identified as qualifying through your medi-cal claims data, you may also receive a phone call invitation.

TO YOUR HEALTH | MAY 2020 3

Have something wellness-related you’ve done that you want to brag about? Email photos to wellness@ pinellascounty.org and the name and date of the race, walk, etc. We’ll give you a well-deserved “High Five!”

Coping with COVID

Joe Borries (Emergency Management) My family and I have been watching the Marvel comic movies in chronological order – not release date. There’s 23 of them!

Kelly Dickie (BTS/GIS) This is my new standing desk. Items needed:• Food tray (adjusting height depending on

where you place it table or counter top or book under laptop to raise it further)

• Books or games for a mouse pad

Lisa Freeman (Human Services) Here I am getting ready to take my “co-work-ers” on a walk break. It gets me out from behind my work station and I get to en-joy the fresh air and sunshine and get some exercise! Another thing I like to do is tackle some yard work. Again, I get a little exercise and get to enjoy the outdoors. It's amazing how it adds up over the course of a week! If you have children at home that are completing their schoolwork, you could give them a small outside chore to do as well and accomplish even more as a family. If being outdoors isn't your thing, you could tackle inside chores during your break too. I have dusted, vacuumed, put away laundry, etc; again, it's amazing how much you can accom-plish in small increments! Other times I will read or just sit outside for a while when I take a break. These are just a few ideas, but remember that it is important to make sure that you take some breaks for your own well- being.

Josh Lynch (Solid Waste) My wife and I have started taking daily walks before and after work with our little one. It’s been rewarding due to the additional bond-ing time and exercise. Our little peanut loves it, as you can see from the picture!

Ralph Reid (Human Resources) My wife and I signed up for my first 10k race in November so I down-loaded the “Couch to 10K” app and have been running using the C210K program during COVID.

Sarah Pizzino (Human Resources) COVID-19 has brought on many challeng-es and change, so I decided to challenge myself and make some changes that I could control! With the extra time in the morn-ing I have without commuting to the office, I decided to start walking. Although most mornings are around my neighborhood, I have ventured off to Lake Seminole or the Causeway for an incline. Some mornings I hit 5,000 steps and some mornings I hit 9,000-10,000 steps. My boyfriend and I also decided to tackle home renovations on the weekends and started with the master bathroom.

TO YOUR HEALTH | MAY 2020 4

Virtual Visits: Talk with a doctor by phone or video 24/7

Virtual Visits makes medical treatment convenient by con-necting you to a doctor through your smartphone, tablet or computer. Doctors can even write prescriptions for you to pick up at a local pharmacy.

During the COVID-19 pandemic, virtual visit copays are waived for all visits to Teladoc, Doctor on Demand and Amwell whether or not the visit is related to COVID-19 illness. Also view this member resource page on UHC.com or log in to myUHC.com to get started.

Are you stressed about home schooling? A LOT of fam-ily togetherness time? Our Family Corner might just be your ticket to a happier home during COVID-19.Whether parents work from home or go to work, online learning (and its challenges) has become a new reality. This new normal is a gamechanger for parents for several reasons. First, they find they’re actually doing a lot of the teach-ing (hence, homeschooling more than online learning). Second, both parents and children are navigating new technology. Third, it is a new learning environment and may be distracting or disorienting for a child. Parents also juggle entertaining kids and work responsibilities. Use these helpful links to get you through a day of (or take it one hour at a time) home schooling.

10 Tips to Support Homeschooling12 Smart Ways to Keep the Kids Busy When School is Out

Virtual Fun:

Take the kids on a virtual adventure of national parks, including Yellowstone. Take an inexpensive and educational vacation: visit over 2,500 museums all over the world.Join a support group for parents and caregivers of children with special needs: This Hand Washing for Kids video teaches children how to properly wash their hands.

Family CornerQuality Time: Spending time alone is the best way to get to know yourself and be present in your life. Put in headphones and crank up the solo dance party, read a book in a quiet place, or go for a walk by yourself. When it’s finally safe to do so, enjoy a meal at the new restaurant down the street, see a movie, or travel alone. It’s important to protect your time, set aside time for exercise and sleep, and say “no” to commitments that may overwhelm you.Physical Touch: As humans, we all need physi-cal touch. Give yourself a massage, take a long hot bath, put on a face mask, apply your favorite lotion, etc. and thank your body for everything it does for you.Taking care of yourself first not only improves quality of life, but has a positive effect on all your relationships, most importantly the one you have with yourself. Practice self-love regularly to fill up your cup. You can’t pour from an empty one.

5 Love Languages - continued from page 1.

How Are You Doing and How Can We Help?The Human Resources Employee Well-being Group, which consists of members from different areas of HR, works to identify meaningful employee and family coping and support resources during COVID-19. As the situation is constantly evolving, we'd like to know how you're doing and how we can continue to make sure you're getting the support you need. Please take 30 seconds to answer a 6-question survey and let us know how we can help. All responses are anonymous. The survey deadline is Monday, May 11.

TO YOUR HEALTH | MAY 2020 5

The The Fitness Fitness FloorFloor

National Bike Month

May 1st kicks of National Bike Month. Although we may be stuck mostly indoors, sieze the opportunity to get out and enjoy the fresh air. Riding a bike increases heart health, muscle strength, flexibility, and joint mobility. It also decreases stress and body fat levels and improves posture and coordina-tion. Biking offers a nice change of pace and a safe way to maintain physical distance while benefiting from fresh air and sunshine. Remember to be prepared and practice safety. Wear a properly fitted bicycle helmet. Adjust your bike to fit. Make sure all adjustments are tightened properly. See and be seen. Wear bright colors. Ride in designated bicycle areas when available, and go with the flow of traffic. Look both ways before crossing the street, even if it’s not busy. Avoid riding at night. Stay alert.Explore many scenic bike rides throughout Pinellas County using Pinellas bike trails and park maps. What if it’s raining or you don’t have a bike? Find a workout video that speaks to you and get your sweat on. You can even take it outside for some added benefits. Just don’t forget the sunscreen and water! YMCA On Demand offers many different types of free workouts for all ages.

By Ashley Skubal, HR Wellness Technician

Hydration and the Body

About 60% of the human body is made up of water. All organs, including the skin, need water to function and protect the body properly. The body loses water during all routine activities including sleeping and talking, so it is important to make sure to get enough throughout the day. According to a National Institutes of Health, the gen-eral rule of thumb is to drink eight 8-ounce glasses of water a day (8x8 rule). This recommendation varies from person to person depending on diet, weight and normal activities. The cool part about this is you can get water from other sources such as fresh fruits and vegetables, tea, coffee, milk, and other juices. Benefits of staying hydrated: Improves brain function Aids in weight loss Regulates body temperature Keeps organs functioning properly

Improves quality of sleep, cognitive function, and helps cleanse the body inside and out.

Helps to maximize physical performanceTips to stay hydrated: Sip on liquid throughout the day (avoid sugary

beverages) Don’t wait until you are thirsty to drink Eats fresh fruits and vegetables Drink water or low-fat milk with meals Drink water before, during, and after workouts Keep the pantry and fridge stocked with water and

low sugar, electrolyte-infused drinksDid you know you expel up to 16 ounces of water while you sleep? We challenge you to replenish your body with a glass of water first thing in the morning. One small, healthy habit sets a positive tone for the rest of the day. Drink up!SOURCE: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/

By Ashley Skubal, HR Wellness Technician

TO YOUR HEALTH | MAY 2020 6

SOCIAL DISTANCING GUIDELINES AT WORK

1 Avoid in-person meetings. Use online conferencing, email or the phone when possible, even when people are in the same building.

Unavoidable in-person meetings should be short, in a large meeting room where people can sit at least three feet from each other; avoid shaking hands.

Eliminate unnecessary travel and cancel or postpone nonessential meetings, gatherings, workshops and training sessions.

Do not congregate in work rooms, pantries, copier rooms or other areas where people socialize. Keep six feet apart when possible.

Bring lunch and eat at your desk or away from others (avoid lunchrooms and crowded restaurants).

Avoid public transportation (walk, cycle, drive a car) or go early or late to avoid rush-hour crowding on public transportation.

Limit recreational or other leisure classes, meetings, activities, etc., where close contact with others is likely.

234567

www.shrm.org/ResourcesAndTools/tools-and-samples/Documents/SocialDistancingGuidelines.pdf

TO YOUR HEALTH | MAY 2020 7

Ingredients

• 1 teaspoon olive oil• 1 onion, sliced• 2 cloves garlic, minced• 1 pound lean ground beef, preferably 95 percent lean

(or substitute 14 to 16 ouncescrumbled firm tofu)

• 1/4 teaspoon salt• 1 cup canned black beans

(preferably low sodium orno-salt-added), drained and rinsed

• 3/4 cup salsa, with no more than 85mg sodium per 2 tablespoons

• 8 corn tortillas (about 6 inches in diameter), warmed• 1 cup romaine lettuce chopped• 1 cup fresh cilantro (optional)• ¼ cup reduced fat or “light” sour cream

The Stress-Less Challenge COVID-19 Edition

Feeling stressed or overwhelmed? Take care of yourself during the new normal ... in less than 10 minutes a day. Incorporate mindfulness into your daily life by us-ing the links provided in the Stress Less Calendar. Register at www.pinellascounty.org/hr/StressLess.

Ground Beef Soft TacoThis can be made with ground turkey or crumbled tofu in place of the ground beef.

1. Heat a heavy bottom skillet over medium heat. Addoil. Add onion and cook, stirring often until soft, about2 minutes. Add garlic and continue cooking 1 moreminute.

2. Stir in beef (or tofu) and salt. Cook untilbrowned, about 3 minutes.

3. Add black beans and salsa and cook an ad-ditional 2 minutes.

4. Fill each tortilla with equal amounts of meat.Top each with lettuce, cilantro, if desired,and sour cream. Serve.

I Don’t Like Running or Jumping JacksThat’s OK. There are many exercise options. Physical activity is anything that gets you moving including walking, gardening, pushing a stroller, raking leaves, dancing and swimming. See Exercise Tips to Help Your Health, then view more ways to stay active.

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Use this calendar to access tips and toolsto help manage stress.Pinellas County Wellness Program(727) 464-4049

Train Your Brain toSTRESSLESS

MONDAYTUESDAY

WEDNESDAY THURSDAY

SATURDAY

FRIDAY

SUNDAY

COVID-19 Edition

Want to train your brain to be less stressed?

Reduce stress with these quick enjoyable activities, all

10 minutes or less. Establish a new habit by practicing it

on a Monday. When we start the week off right it sets a

positive tone, and we are much more likely to repeat the

habit throughout the rest of the week. How does the challenge work?• Select your preferred time to take a break.

• Identify a place where you’ll feel comfortable.

THANK

THINK SHARE

BREATHE

MOVE

THINK THANK

THINK

THINK

MOVE

THINK

BREATHE BREATHE MOVE

THINK BREATHE THANK BREATHE THINK

SHARE MOVE

• Set a reminder on your cell phone or in Outlook.

• When you are ready to begin, click a link on the

calendar and follow the instructions.• If you find you’d rather do a different activity,

feel free to choose another link.• Invite co-workers, family and friends to do the

challenge also.• For added benefit, take stress breaks on the

weekend too.

Beginning on May 4, 2020, click the day’s link and complete the brief activity.

The activities include breathing and relaxation exercises, stretching, imagery, keeping a gratitude journal, and

creating a blog post. The goal is to complete an activity on Monday, and then at least 3 additional days that

week, depending on your personal goals (weekends are optional but recommended) for 4 weeks total.

BREATHE

BREATHE

BREATHE

SHARE

SHARE

THANK

Thanks to The Monday Campaigns for sharing their materials which are valuable every day of the week!

What is the new SHARE category?• Every Friday, click SHARE to visit the new Employee

Blog at www.pinellascounty.org/hr/blog.

• Create a post and share tips or stories about how

you reduced stress that week. Include a photo of

you, if possible. View the Blog Guide for step-by-

step instructions for creating a blog post.

• While you are there, check out the daily wellness

tips on the blog and Like your favorites or leave a

Comment.

It’s hard not to feel isolated right now with social distancing, masks and stay-at-home orders. We miss our old “normal” life and the daily connection of coworkers and friends. This blog is for you! Connect with other employees to share COVID-19 stories, photos and support. Link: www.pinellascounty.org/hr/blogLogin Instructions Guide