1. No category

Employee Wellness Programs
Early Spring 2015
For more information or to register:
603.650.5900, option 5
[email protected]
www.employees.dartmouthhitchcock.org/livewellworkwell
Substance Use and
Dependency
When a person continues to use
substances like alcohol, marijuana and
prescription or designer drugs, despite
major life consequences, it is likely
a dependency to the substance has
occurred.
BY SEEKING THE
RIGHT SUPPORT
AND TREATMENT
YOU WILL:
Restore your natural rest,
sleep and appetite.
Begin to mend family
relationships.
Improve your work
performance.
Be able to manage legal
consequences.
Increase your financial
responsibility.
Develop new interests.
Recognize a new appreciation
of values.
Have your peace of mind
return.
If you are struggling with an addiction, no matter how bad or powerless you feel,
there is help available.
FOR MORE INFORMATION, GO TO
http://employees.dartmouth-hitchcock.org/livewellworkwell/troubles_life_work.html
SOURCE: http://helpguide.org/
201502-71a
[email protected]
www.employees.d-h.org/livewell
603.650.5900
For information or to register call 650.5900, option 5
or email [email protected]
Upcoming Programs and Events – Spring 2015
Wellness Webinars & Live Presentations
Ergonomics and Total Worker Health ™ at Dartmouth-Hitchcock - LIVE
Speaker: Denise I. Biron, RN, MS, COHN-s, CHC, Program Manager - CGP, Health & Wellness Coach
Date: Tuesday, April 7th. 12:00 –12:30 pm OR 1:00 -1:30pm.
According to the Centers of Disease Control and Prevention (CDC), ergonomics is the scientific study of
people at work. The goal of ergonomics is to reduce stress and eliminate injuries and disorders
associated with the overuse of muscles, bad posture, and repeated tasks. This is accomplished by
designing tasks, work spaces, controls, displays, tools, lighting, and equipment to fit the employee´s
physical capabilities and limitations. This presentation will focus on the efforts being made at D-H to
assess the ergonomic issues as part of Total Worker Health™. Attendees will learn about the
importance of ergonomic assessment in the work place and methods to prevent injuries and disorders
from occurring.
WebEx_Meeting.ics
Click here to join webinar from 12-12:30pm
WebEx_Meeting.ics
Click here to join from 1pm – 1:30pm.
Link to survey for 2015 Wellness Rewards Credit
Viewing this recording and completing the survey earns 0.5 credit for classes
How to Grow Your Own Veggies in 15 Minutes a Day! Organic Gardening Made Easy Series
Henry Homeyer Six-session series: March 26 – May 12 at DHMC. Topics include:
1. How to grow vegetables in a small garden – in just 15 minutes a day! How to Start Seeds
Indoors March 26 – recorded and available to view on LWWW website.
2. Soils: How to Make a Successful Garden and Simple Tests You Can Do April 9, 12-1pm,
Auditorium G
3. Planting: What to start by seed, what by plants, and how to do it April 16, 12-1pm, Borwell
658W
4. Weeding, Watering and Pests and Diseases: How to have success, not a mess April 21, 12-1pm,
Auditorium G
5. Tips on Growing Vegetables from A (Artichokes) to Z (Zucchini) May 7, 12-1pm, Auditorium D
6. Harvesting and Preserving the Harvest May 12, 12-1pm, Borwell 658W




Live classes will be offered on a first come, first served basis.
For those who cannot attend in person, webinar links will be provided on the D-H Today Announcements and
Events.
We are planning to capture the presentations for later viewing via the LWWW website.
Wellness Rewards: Each classes attended or viewed by April 30 qualify for 1.0 hours of credit as Health
Improvement Classes for benefits-eligible employees.
Spring into Summer Couch to 5K
Want to run a 5k?
Live Well Work Well is pleased to announce a new training opportunity that will get you up and moving!
Register by Friday April 17 ~ Program begins April 20
Led by LWWW Health & Wellness Coach Kara Marvelli
 9 Week Program – Be ready to run a 5K by Father’s Day!
 Appropriate for all levels of fitness – weekly plans provided.
 Based on the popular Couch-to-5k® program.
 Health coach support & weekly tips.
For information or to register call 650.5900, option 5
or email [email protected]
Upcoming Programs and Events – Spring 2015
Earth Day Loop Trail Walk at DHMC
Date: Wednesday April 22, 2015
Time: Walk with us any time between 10:00 a.m. -5:00 p.m.
Location: The walk will begin near the DHMC Dining Room Patio.
How to Participate: Show up at the starting point, sign-in and walk on!
Please wear appropriate walking shoes. Water and energy bars will be provided.
Please review the participation information sheet that will be provided prior to participating.
Wellness Rewards: This qualifies as a Community Physical Fitness Event for benefits-eligible employees who complete
two or more loops.
8 Weeks to a New You!
Fitness is a key component to overall well-being. How fit are you?
This eight-week program is designed to test how fit you are and help you become more fit. The program starts by
completing the President’s Adult Fitness Test with a health coach. Program organized by LWWW Health Coach
Pamela Tilton. Participants should bring water, wear loose comfortable clothes, including athletic shoes, and be
prepared to walk one mile and complete other conditioning tests. Areas tested include:
Aerobic fitness: the ability of your heart and lungs to deliver blood to muscles.
Muscular strength and endurance: determine whether you are strong enough to do normal activities easily
while protecting your lower back.
Flexibility: the ability to move your joints through their proper range of motion.
Body composition: ratio of lean muscle to body fat.
Program also includes:
• Consultation with a health coach to develop an action plan to improve your fitness.
• Repeat fitness test at eight weeks to measure your progress.
• Body composition analysis is also available.
Everyone who completes the full program with a LWWW Coach earns a T-shirt. Measures used are based on
the President’s Challenge Adult Fitness Test: www.presidentschallenge.org/challenge/adult.shtml.
Onsite Fitness Classes
Class Schedule Effective 3/2/15. All classes are held at the Level 5 Fitness space East Mall, DHMC
Cost $10 pass/ 10 classes Pre-purchase your pass at the DHMC Dining Room or East Mall Café - cash or debit/credit.
Class descriptions and forms available at http://employees.dartmouth-hitchcock.org/livewellworkwell/live_well_classes.html
Sign in on the attendance sheet every time you go to class!
Mondays
12:05-12:50 p.m. Yoga (Linda Churchill)
4:30 – 5:30 p.m. Core Yoga (Kate Adams)
Tuesdays
12:05-12:50 p.m. Yoga (Kristin McGee)
5:15-6:15 p.m. Pilates (Dianne Estes)
Wednesdays
12:05-12:50 p.m. Body Works (Curtis Richardson)
5:15-6:15 p.m. Yoga (Sowmya Srinivas)
Thursdays
12:05-12:50 p.m. Yoga (Erin Harris)
4:30-5:30 p.m. Core Yoga (Kate Adams)
Fridays
12:05 – 12:50 p.m. Body Works (Curtis Richardson)
For information or to register call 650.5900, option 5
or email [email protected]
Upcoming Programs and Events – Spring 2015
Wellness Rewards Ends April 30
For more information visit our website: http://employees.dartmouth-hitchcock.org/livewellworkwell/wellness_rewards.html
To confirm the Wellness Rewards you have received credit for go to www.healthplansinc.com/d-h
•
Select Wellness Rewards
•
Select Track Rewards – you will need your 6-digit D-H employee ID to log in.
All Wellness Actions must be reported to Health Plans Inc. no later than May 10, 2015 to receive credit.
Payout is scheduled for June 26, 2015.
View Previously Recorded Sessions and Earn Credit

Step 1: View the recorded session.

Step 2: Complete the survey and get your certificate of completion.

Step 3: When you have earned 2.0 hours of classes, submit your certificates with your Wellness Activity
Verification (WAV) form (PDF) to Health Plans.
Quitting Smoking – Recorded March 2015
Presenter: Errign Siek, LWWW Intern, Plymouth State University Graduate student
While quitting smoking is not an easy thing to do, there are many strategies you can use to
help quit smoking. Join us for an informative presentation about a number of simple steps you
can follow to assist in your journey of quitting cigarettes for good.
Link to survey for 2015 Wellness Rewards Credit.
Viewing this recording and completing the survey earns 0.5 credit for classes
Is it a Panic Attack? – Recorded March 2015
Presenter: Juliana Read, Ph.D., Live Well / Work Well Psychologist
Panic attacks can be very scary. Often times, people do not know what is happening to them during an
anxiety attack. Frequently, people can misinterpret symptoms. Different types of triggers exist that can
cause panic attacks, some expected” and some “unexpected”. This seminar will explore some of the
cues and triggers that can cause this sequence of intense feelings and thoughts and furthermore, explore
means with which to deal with anxiety and panic attacks.
Link to survey for 2015 Wellness Rewards Credit
Viewing this recording and completing the survey earns 1.0 credit for classes
Sleeping Better - Recorded March 2015
Presenter: Pamela Tilton, RN, Med, CHES, ACE-CPT, LWWW Health & Wellness Coach
Viewing this recording and completing the survey earns 0.5 credit for classes
There are multiple ways to improve your chances of a good night sleep. Join us for a time to discuss
these ideas, how to integrate them into your routine and improve your chances of regular restorative
sleep.
Link to the survey for 2015 Wellness Rewards Credit
Viewing this recording and completing the survey earns 0.5 credit for classes
For information or to register call 650.5900, option 5
or email [email protected]
Upcoming Programs and Events – Spring 2015
Healthy Eating on a Budget - Recorded February 2015
Presenter: Heather Wolfe, MPH, RD, LD, LWWW Health & Wellness Coach
Eating healthy doesn't have to be expensive. When budget is tight and food prices are rising, there are
smart strategies that can help you decrease cost and maintain or improve the quality of your nutrition.
The value equation at work! We'll discuss ways to save you money at the grocery store including how
to make a meal plan, savvy food shopping tips, and ways to decrease food waste.
Download the Healthy Eating on a Budget Resource List (PDF).
Link to the survey for 2015 Wellness Rewards Credit
Viewing this recording and completing the survey earns 1.0 credit for classes
Nutrition in the New Year - Recorded January 2015
Presenter: Heather Wolfe, MPH, RD, LD, LWWW Health & Wellness Coach
Ready to make dietary changes to improve your health in 2015? Learn about healthy eating patterns
that you are likely to stick with. We’ll discuss healthy trends in nutrition which include moving toward a
plant-based diet and eating unprocessed foods which taste great and are good for you.
Download the Nutrition in the New Year Resources Handout (PDF)
Link to survey for 2015 Wellness Rewards credit.
Viewing this recording and completing the survey earns 1.0 credit for classes
Nutrition & Hydration for the Older Adult - Recorded October 2014
Presenter: Heather Wolfe, MPH, RD, LD, LWWW Health & Wellness Coach
Captured and available via the Aging Resource
Older adults have unique nutritional needs. In addition to changing nutrient requirements, there are
special considerations and challenges common to this stage of life that can be detrimental to nutritional
wellbeing. Join us in discussing healthy eating as we age.
Download Nutrition for the Older Adult Resource List (PDF)
Link to the survey for 2015 Wellness Rewards credit.
Viewing this recording and completing the survey earns 1.5 credit for classes
COMING SOON:
DHMC Community Garden lots (April-May)
May Bike and Walk to Work – May 15
May Stroke Prevention – Awareness Walk at DHMC May 19th
Farmer’s Market
Volleyball on the grass court – Lot 20 (end of May)
Let’s Talk & Taste Nutrition 3rd Thursday of the Month outside of the L2 Dining Room
And more!
Watch D-H Today articles, announcements and events for more information.
How to Grow Your Own Veggies in
15 Minutes a Day!
Organic Gardening Made Easy
Speaker: Henry Homeyer
Master Gardener, Author and Valley News Columnist
How to grow vegetables in a small garden – in just 15 minutes a day!
How to Start Seeds Indoors
March 26, 12-1pm, Auditorium C & Auditorium D
Soils: How to Make a Successful Garden and Simple Tests You Can Do
April 9, 12-1pm, Auditorium G
Planting: What to start by seed, what by plants, and how to do it
April 16, 12-1pm, Borwell 658W
Weeding, Watering and Pests and Diseases:
How to have success, not a mess
April 21, 12-1pm, Auditorium G
Tips on Growing Vegetables from A (Artichokes) to Z (Zucchini)
May 7, 12-1pm, Auditorium D
Harvesting and Preserving the Harvest
May 12, 12-1pm, Borwell 658W
* Classes will be offered on a first come, first served basis.
* For those who cannot attend in person, webinar links will be provided
on the D-H Today Announcements and Events.
* We are planning to capture the presentations for later viewing.
Questions? Call 650.5900, option 5 or email [email protected]
Sponsored by Dartmouth-Hitchcock
Live Well/Work Well Employee Wellness
www.employees.dartmouth-hitchcock.org/livewell
2015.03.19
How to Grow Your Own Veggies in 15 Minutes a Day!
Organic Gardening Made Easy with Henry Homeyer, Master Gardner, Author and Valley News Columnist
March 26, April 9, 16, 21, May 7 & 26. Attend one or all
Henry Homeyer, “The Gardening Guy”, is an American freelance writer, author, garden designer, organic
gardening educator, and consultant based in Cornish Flat, New Hampshire
How to grow vegetables in a small garden – in just 15 minutes a day!
How to start seeds indoors.
March 26, 2015 Recorded
To view click here.
See slides of a 10 by 12 foot garden in the lawn and learn how to have your own.
Learn the basics of seed starting indoors.
What is entailed in starting a small garden? A description of the time and space
required. Sun, water and soil requirements for growing vegetables. What tools are needed?
What level of fitness? An explanation of organic gardening, and why it makes sense for the
home gardener. The costs and benefits of a 10 by 12-foot garden. I will show slides of 3
small gardens and explain how you can do this in just 15 minutes a day.
Starting Seedlings Indoors: How to get going indoors when it’s still cold outside by
starting seedlings indoors. What do you need for lights? How to make soil blocks to use for
starting seedlings. Pros and cons of soil blocks and commercial potting mix for starting
seedlings. Fertilizer needs of seedlings. When to start seedlings to get good plants and to
avoid stressing plants.
To earn credit for participation for 2015 Wellness Rewards complete the Post-Webinar Survey.
Soils: How to make a successful garden. Simple tests you can do.
April 9, 12-1pm, Auditorium G
Join the Session by WebEx
Meeting number: 686 607 083
The advantages of building raised beds, either in mounds or wooden boxes, and
how to do it.
Preparing the garden: How to grow a green thumb – create good soil. Start with a soil test.
What will that tell you? How do soils work? What makes them the key to good gardening?
Two simple tests you can do yourself to learn about your soil. What can you add to the soil to
make it more plant-friendly? How to remove sod - and why it is important to do so. How to
loosen soil and add compost and fertilizer. How much and what kind of fertilizer and
compost should you add?
Building a box to contain your garden: Step-by-step directions for building a garden box.
The advantages and disadvantages of using a box to contain your garden. How to fill the
box and where to get the soil for it. Garden boxes for city gardeners – between the sidewalk
and the street, or even placed on top of an asphalt driveway!
To earn credit for participation for 2015 Wellness Rewards complete the Post-Webinar Survey.
How to Grow Your Own Veggies in 15 Minutes a Day!
Organic Gardening Made Easy with Henry Homeyer, Master Gardner, Author and Valley News Columnist
March 26, April 9, 16, 21, May 7 & 26. Attend one or all
Planting: What to start by seed, what by plants and how to do it
April 16, 12-1pm, Borwell 658W
Join the Session by WebEx
Meeting number: 689 761 697
Planting: How to harden off plants before putting them in the garden. How to prepare
seedlings before planting, how to plant them, and what they will need as time goes on. How
much space do plants need? How to plant seeds, and why planting depth is important. How
to build a compost pile and why compost helps your plants.
To earn credit for participation for 2015 Wellness Rewards complete the Post-Webinar Survey.
Weeding, Watering, Pests and Diseases: How to have success, not a mess
April 21, 12-1pm, Auditorium G
Join the Session by WebEx
Meeting number: 687 311 327
How to minimize your work in the garden and have success – even if you go away
for 2 weeks of vacation. How to deal with pests – without resorting to chemicals.
Watering: How much water is needed, and when? How to water in a way that develops
good root systems, and how to tell if you have provided enough – or too much - water. The
pros and cons of the
various watering devices available - sprinklers, watering wands, automatic timers, etc. What
factors affect watering needs including soil type, ambient temperature, sun, mulch, and slope
of the land. Why it is important to have a simple rain gauge, and how you can make one.
Garden Pests: What you can do about them without resorting to the “nuclear option” pesticides. Time tested techniques for dealing with deal with bugs, slugs, beasts and fungal
diseases without chemicals.
Weeding: How to minimize the time and energy spent weeding. Why it is important to get
the entire weed, including every scrap of root. Tools for weeding and how to use them. The
differences between
annual and perennial weeds, and how to deal with them. Using mulch to keep weeds from
reappearing. How to weed without getting back pain.
To earn credit for participation for 2015 Wellness Rewards complete the Post-Webinar Survey.
How to Grow Your Own Veggies in 15 Minutes a Day!
Organic Gardening Made Easy with Henry Homeyer, Master Gardner, Author and Valley News Columnist
March 26, April 9, 16, 21, May 7 & 26. Attend one or all
Tips on Growing Vegetables from A (Artichokes) to Z (Zucchini).
May 7, 12-1pm, Auditorium D
Join the Session by WebEx
Meeting number: 682 808 296
What you need to know to have a successful harvest. Henry’s helpful hints, based on a
lifetime of gardening. What do you need to know in order to have success? Quick tips for
individual plants.
To earn credit for participation for 2015 Wellness Rewards complete the Post-Webinar Survey.
Harvesting and preserving the harvest.
May 12, 12-1pm, Borwell 658W
Join the Session by WebEx
Meeting number: 681 829 740
Tips for freezing, storing and dehydrating vegetables so your excess veggies can help to
feed you in winter. I will bring a blanching pot, dehydrator and other devices to show
what I do.
To earn credit for participation for 2015 Wellness Rewards complete the Post-Webinar Survey.
Spring into Summer Couch to 5K
Want to run a 5k?
Live Well Work Well is pleased to announce a new training opportunity
that will get you up and moving!




9 Week Program – Be ready to run a 5K by Father’s Day!
Appropriate for all levels of fitness – weekly plans provided.
Based on the popular Couch-to-5k® program.
Health coach support & weekly tips.
Register by Friday April 17 ~ Program begins April 20
Led by LWWW Health & Wellness Coach Kara Marvelli
Contact Live Well/Work Well
603.650.5900 or [email protected]
Earth Day Loop Trail Walk
Celebrate Earth Day!
Join the Live Well/Work Well team
and walk the DHMC Loop Trail.
Date: Wednesday April 22, 2015
Time: Walk with us any time between 10:00 a.m. -5:00 p.m.
Location: The walk will begin near the DHMC Dining Room Patio.
How to Participate: Show up at the starting point, sign-in and walk on!
Wellness Rewards: This qualifies as a Community Physical Fitness Event for benefitseligible employees who complete two or more loops.
Please wear appropriate walking shoes
Water and energy bars will be provided post-walk.
Please review the information sheet available on the D-H Today Announcement prior to participating.
Questions? Contact [email protected] or call 650.5900, option 5
Earth Day Loop Trail Walk at DHMC ~ Administrative Profesional's Day
BRIDGE TO LOT 20
MAIN
ENTRANCE
EAST MALL ENTRANCE
EMERGENCY ENTRANCE
DHART HANGER
NORTH ENTRANCE
Employee Fitness Classes
Winter 2015
Class Schedule Effective 3/2/15
All classes are held at the Level 5 Fitness space
East Mall, DHMC
Cost $10 pass/ 10 classes
Registration forms are available online OR before/after class at the L5 Fitness Space
Pre-purchase your pass at the DHMC Dining Room or East Mall Café - cash or debit/credit
Sign in on the attendance sheet every time you go to class!
Mondays
12:05-12:50 p.m. Yoga (Linda Churchill)
4:30 – 5:30 p.m. Core Yoga (Kate Adams)
Tuesdays
12:05-12:50 p.m. Yoga (Kristin McGee)
5:15-6:15 p.m. Pilates (Dianne Estes)
Wednesdays
12:05-12:50 p.m. Body Works (Curtis Richardson)
5:15-6:15 p.m. Yoga (Sowmya Srinivas)
Thursdays
12:05-12:50 p.m. Yoga (Erin Harris)
4:30-5:30 p.m. Core Yoga (Kate Adams)
Fridays
12:05 – 12:50 p.m. Body Works (Curtis Richardson)
FOR MORE INFORMATION.CALL 650.5900 OR EMAIL
[email protected]
FITNESS CLASS DESCRIPTIONS
YOGA
A wonderful, therapeutic yoga class designed for all ages and fitness levels.
This is an excellent way to increase strength and flexibility in mind, body and
spirit.
CORE YOGA
This class will combine yoga poses and core exercises. You will build
strength, increase flexibility, and find focus.
BODY WORKS
A complete head-to-toe strength training workout. This class works all of the
major muscle groups and focuses on core strengthening.
PILATES
The class focuses on core stability, alignment, flexibility and balanced
muscle recruitment in a calm, relaxed atmosphere. Core and strengthening
work will be added
LOCATION: All classes are in the Fitness Space on Level 5, East Mall,
DHMC
COST: Purchase 10-class punch card for $10 in advance.
• Available at the DHMC Dining Room or East Mall Café during normal
hours
• Cash or debit/credit card accepted
PARTICIPANT INFORMATION
• All participants must register with Live Well/Work Well by
completing the registration form available on the internet OR
before/after class at the L5 Fitness Space.
• All classes are for all levels. If a class seems too hard or too easy for
you, discuss with your instructor and he/she will modify the exercises
for you.
• Instructors may change, as needed, without notice.
• Class schedule may be modified, based on level of participation.
• Sign in on the attendance sheet every time you go to class!
Questions? 650-5900 or [email protected]
8 Weeks to a New You!
Fitness is a key component to overall well-being.
How fit are you?
This eight-week program is designed to test how fit you are and help you become more fit. The program starts by
completing the President’s Adult Fitness Test with a health coach. Participants should bring water, wear loose
comfortable clothes, including athletic shoes, and be prepared to walk one mile and complete other conditioning
tests.
Areas tested include:
 Aerobic fitness: the ability of your heart and lungs to deliver blood to muscles.
 Muscular strength and endurance: determine whether you are strong enough to do normal activities
easily while protecting your lower back.
 Flexibility: the ability to move your joints through their proper range of motion.
 Body composition: ratio of lean muscle to body fat.
Program also includes:
 Consultation with a health coach to develop an action plan to improve your fitness.
 Repeat fitness test at eight weeks to measure your progress.
 Body composition analysis is also available.
Everyone who completes the full program with a LWWW Coach earns a T-shirt. Measures used are based on the
President’s Challenge Adult Fitness Test: www.presidentschallenge.org/challenge/adult.shtml.
Program organized by LWWW Health Coach Pamela Tilton.
To sign up contact [email protected] or call 650.5900, option 5
D-H LWWW Participants:
Please review the following information about participating in LWWW sponsored programs.
Participation in LWWW sponsored programs is a free time activity and not a condition of
employment. Participation is not required for promotion, increased compensation, or
continued employment.
Participants assume responsibility for injury resulting from participation. If you are injured
while participating, you will not be eligible for workers’ compensation.
Vigorous exercise involves minimal health risks for persons in good health or those following
a doctor’s advice. Far greater risks are presented by habitual inactivity and obesity.
http://www.fitness.gov/fitness.htm
If this is your first time out walking this spring, please review the guidelines below, from the
US Department of Health and Human Services for guidance in starting an exercise program.
If you're under 35 and in good health, you don't need to see a doctor before beginning an
exercise program. But if you are over 35 and have been inactive for several years, you
should consult your physician, who may or may not recommend a graded exercise test.
Other conditions that indicate a need for medical clearance are:
•
•
•
•
•
•
•
•
High blood pressure.
Heart trouble.
Family history of early stroke or heart attack deaths.
Frequent dizzy spells.
Extreme breathlessness after mild exertion.
Arthritis or other bone problems.
Severe muscular, ligament or tendon problems.
Other known or suspected disease.
This is one opportunity, among others, to interface your D-H colleagues. It is designed as a
forum to get you up, moving and being active!
Contact Live Well/Work Well if you have any questions or concerns.
603.650.5900
[email protected]
Dartmouth-Hitchcock Medical Center
One Medical Center Drive
Lebanon, NH 03756-0001
Phone (603) 650-5900
Fax (603) 650-3662
[email protected]
www.employee.d-h.org\livewell
Are you ready to increase your exercise or should you see your doctor first?
Physical Activity Readiness Questionnaire (PAR‐Q)*
For most people physical activity should not pose any problem or hazard. PAR‐Q has been designed to
identify adults for whom physical activity might be inappropriate or those who should have medical
advice concerning the type of activity most suitable for them before beginning or changing their exercise
program.
Please read carefully and answer yes or no to each question.
Common sense is your best guide in answering these questions.
QUESTION
YES
NO
Has your health care provider ever said you have heart trouble?
Do you frequently have pains in your heart and chest?
Do you often feel faint or have spells of severe dizziness?
Has a health care provider ever said your blood pressure was too high?
Has your health care provider ever told you that you have a bone or joint
problem such as arthritis that has been aggravated by exercise, or might be
made worse with exercise?
Is there a physical or other reason not mentioned here why you should not
follow an activity program even if you wanted to?
Are you over age 65 and not accustomed to vigorous exercise that may
increase your heart rate?
If you answered YES to one or more questions:
Consult with your personal health care provider by telephone or in person before increasing your
physical activity. We have enclosed a medical release form on the next page for your convenience.
If you answered NO to all questions:
If you answered the PAR‐Q accurately, you should have reasonable assurance of your present suitability for
an exercise program.
If you have any questions, please contact the Live Well/Work Well Program at 603‐650‐5900
__________, 20___
Dear Health Care Provider,
I have recently completed the Physical Activity and Readiness Questionnaire (PAR-Q) as directed by the
staff of the Live Well/Work Well Health Improvement Program (HIP). Based on my responses, it has been
suggested to have your support, guidance and approval before increasing or changing my activity level and
engaging a physical fitness program using aerobic conditioning and strengthening equipment. HIP may
provide coaching, support, and personal training, however, most activity is voluntary, unsupervised
exercise at home or at worksite fitness room.
Thank you for your time in reviewing this matter. If you have any questions or concerns that you would like
to discuss regarding this program, please feel free to contact me or the Live Well/Work Well Health
Coaching program manager, Marion Cate, at (603) 650-3642 or by email [email protected].
Please review my health and functional status and indicate whether I have your consent to participate in a
self-monitored activity/fitness program. Please identify any recommendations or restrictions that are
appropriate for me in this exercise program (Please feel free to attach a letter detailing
recommendations/restrictions:
____ No restrictions to exercise – has my approval to begin exercise program.
____ Able to participate, but prior to participation suggest completing a fitness
evaluation for level/types of activity and specific recommendations.
____ Do not participate in unsupervised activity.
_____My Other Recommendations:
___________________________________________________________________
___________________________________________________________________
___________________________________________________________________
_________________________________________
MD Signature
______________
Date
Please return a copy of this form to Live Well/Work Well:
Fax:
(603) 650-3662
Mail:
Live Well/Work Well Program - Heater Rd
One Medical Center Drive
Dartmouth-Hitchcock Medical Center
Lebanon, NH 03756
*Adapted from the Canadian Society for Exercise Physiology (Societe canadienne de physiologie de l’exercise– Revised 2002
Community Garden at DHMC
Plots Available for Use
Sign up Now and Grow Organic
This is a great team builder!
Plots: All plots are 6’x6’ and will be rototilled. Depending on the
demand, additional plots may be available.
• Gardeners maintain their plots.
• Water will be supplied.
• Gardeners are responsible for cleaning up their garden plot
by a date TBD in November.
Garden Fees: For each plot there will be a $20 deposit, 50%
refundable upon cleanup in the fall. Payment will be due to the
DHMC CCC at time of sign up.
Forms: available from the Child Care Center, and LWWW
Visit our tables outside the dining rooms.
Sign-up at the Administrtive Professionals Day, 4/22, 10-2pm
or all day at the Child Care Center
Complete form and email, fax or interoffice:
DHMC Child Care Center
Phone: 603.650.9700
Fax: 603.643.5439
Sponsored by the DHMC Child Care Center and
Live Well/Work Well Employee Wellness
2015.04.06
DHMC Community Garden Guidelines
The DHMC Community Garden, sponsored by the DHMC Child Care Center, is an organic garden
located just above the parking lot at the Child Care Center. These guidelines were developed from
the guidelines established for the Canillas Community Garden at CCBA – many thanks to them for
the resources provided.
Organic gardening involves these main principles:
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Feed the soil by using compost and cover crops to add organic matter and nutrients. Organic
fertilizer such as PRO GRO is OK. Chemical fertilizers are not to be used. See the child care
center office staff for specific questions.
Apply natural mulches, such as chemical-free hay, straw, or grass clippings to suppress
weeds, reduce water loss, and add organic material to the soil.
Use natural controls to avoid harming beneficial organisms and pollinators. Do not use
synthetic pesticides as they can have unwelcome effects on plants, wildlife, and people.
Any products used in the garden, including plants, fertilizer, etc, should be organic.
Rationale for guidelines:
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We favor sustainable agricultural techniques.
Garden beds are a community resource and will be used by different gardeners; remember
that products can affect the garden for many years.
What is done to one plot could affect the others.
Seeds: organically certified seeds are preferred. Some local suppliers include, High Mowing
in VT and Johnny’s in Maine. The child care center generally uses seeds from Johnny’s and
from Longacres Garden Center in Lebanon. If you get a late start, then consider using
seedlings.
Weed control: the beds are small enough to manage without herbicides. Weed control is
done with physical means: pulling weeds, cultivating, and mulches. Plots need to be kept neat
and contained to your own garden space. Any plots appearing to be abandoned may be
reassigned after contact with the gardener is attempted, with the loss of the deposit.
Insect/Pest/Disease Control: Physical removal of insects is best, and is practical for these
small plots. Tomato horn worms, cabbage worms, and potato beetles, for example, and be
removed by hand and destroyed. Approved insecticidal soaps and some biological (Bt)
controls can be used. Row covers can create a physical barrier against insects such as
beetles. Please notify the Child Care Center if you need assistance with a problem.
Fertilizers: Best are compost, worm castings, composted manure, mulches, etc. One can
also use organically certified amendments such as bone meal, blood meal, soybean meal,
fish based liquids, etc. A soil that is not worked too much may have an adequate supply of
organic material. We will try to maintain an optimal balance of organisms for optimal plant
health.
General housekeeping and miscellaneous other points:
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Conserve water by watering in the morning or late afternoon, applying water to the base of
plants when possible. There will be water available at the garden via a hose from the child
care center. Please bring your own watering can or use one provided by the child care
center. There will be no water provided over the weekend when we are closed. Please do not
enter the playground at the child care center-per NH state licensing guidelines.
Label your plants and your plot.
Do not plant sprawling vines that will block walkways or invade other plots, unless you have
supports that can help the vines grow vertically. Keep your plot and adjacent pathways weed
and debris free. Weeds from your garden spot and from the path go into the compost pile.
Our community garden is sited on a former pig farm. You may find bones and/or glass at
times. Please pick up unwanted materials and place them in the trash or in a noticeable spot
by the gate for removal. The soil has been tested and there is no toxic residue from the
former farm.
Bring your own gardening tools. These plots are small enough that hand tools will be
enough.
Gardeners are responsible for cleaning up their garden plot by a designated date in the fall;
half ($10) of your deposit ($20)will be returned at that point.
There will be an effort to allow gardeners to keep their same bed each year, but that is not a
sure thing; to that end, the child care center will be responsible for ‘wintering’ the garden by
adding compost and/or planting winter crops. Half of the deposit will go towards those
efforts that cost money.
No trees, large bushes, invasive, or illegal plants are allowed. There will be no smoking,
alcohol, or pets allowed, and you are asked to supervise children brought to the garden at all
times. We will expect that the Code of Conduct we adhere to as D-H employees will be
honored.
Gardeners are responsible for safe practices while at the garden and understand that they
are not covered as employees while gardening and hold the medical center harmless in the
event of an injury. There will be information from Live Well/Work Well regarding safe
practices.
The child care center has a parking lot that is usually nearly empty on weekends, but is busy
during the week. Please be mindful of the families and the staff of the child care center
needing the spaces, especially during the 7-8:30am and 4-5:30pm busiest hours.
Please share tips, seeds, seedlings, helpful websites, and anything else with other
gardeners. Report concerns and compliments to the DHMC Child Care Center at
603-650-9700.
Enjoy your time in the garden!
The Gardening Project Team
DHMC Child Care Center Community Garden
Sign-up sheet 2015
Name_______________________________________ Dept. at DHMC___________________________
Address________________________________City__________________State__________Zip_______
Phone___________________________Email_______________________________________________
Garden Fees: For each plot there will be a $20 deposit, 50% refundable upon cleanup in the fall.
The balance will be used for wintering materials and savings toward shared tools and a shed for
future gardens. Payment will be due to the DHMC CCC at time of sign up, and education sessions
are being coordinated by Live Well Work Well.
Plots: All plots will be 6’x6’ and will be rototilled. Depending on the response, gardeners may have
the opportunity for expanding their plot.
It is the responsibility of the gardeners to maintain their plots by weeding and watering on a
regular basis. If it appears that the plot is unattended, then the gardener will receive an email asking
for clarification. If there is no action taken, a second email will be sent alerting the gardener that the
plot will be lost if there is no action. If the inaction continues, then the deposit will be forfeited with an
email to the gardener regarding that action.
The DHMC CCC will provide support to gardeners in water supply. Water will be available from
the CCC during the weekdays. A few watering cans will be available at the CCC next to a watering
hose that will be provided. The hose will be at the end of the lower parking lot near David’s House,
and will be coming out of the fence of the CCC play yard. Please do not enter the play yards. If you
have questions, then enter the front door and ask at the office. The CCC hours are 6:30am-8pm so
water will only be available at that time.
The DHMC CCC staff and others on the gardening project team will winterize the garden at the end
of the growing season. Please see the attached guidelines for detailed information.
Your signature below will confirm that you have read and agree to the terms of this document
and the Community Garden guidelines on the attached document.
Signature______________________________________________Date___________________________
Recharge Your
Body and Mind
Sleep can help curb your appetite,
boost your mood and ward off stress.
Most adults need between seven
and eight hours of sleep to maintain
good health.
HERE ARE SOME
TIPS TO HELP YOU
SLEEP BETTER:
Go to bed and get up at the
same time every day.
Avoid caffeine 6-8 hours
before bedtime.
Be active for at least 30
minutes every day.
Eat a well-balanced diet.
Write down thoughts or
concerns before going to bed.
Dim the lights and turn off all
electronic devices one hour
before bedtime.
Practice mindfulness before
bedtime by spending a few
moments focusing on your
breathing and letting go of the
day’s events.
Make the bedroom a place for
sleep; read and watch TV in
another room.
201502-32a
[email protected]
www.employees.d-h.org/livewell
603.650.5900