Chelmsford Town Offices Peter Dulchinos, Chairman
Board of Health Annmarie Roark, Vice Chairman
50 Billerica Road Earnest Wu, MD, Clerk
Chelmsford, MA 01824 Richard J. Day, Director
Tel: 978-250-5241 Sue Rosa, RN, Public Health Nurse
Fax: 978-250-5244 Mark Masiello, Health Inspector
www.townofchelmsford.us Carole McCaul, P/T Clerk
Employee Newsletter Winter 2009
Wellness at the Workplace
Taking care of yourself is a 24/7 job, and that includes while you are at work. There are many things you can do
during your workday to make sure you are taking care of yourself. A few suggestions include:
Pack a healthy lunch and snacks to avoid fast food lunches and vending machine snacks which tend to be high
in fat and sodium. Eat it outside to get some fresh air and clear your head before the afternoon starts.
Wash your hands often. Keep your desk, computer and phone surfaces clean.
Quietly play soothing music to keep your work space calming.
Check to make sure your work station is ergonomically correct to avoid neck, back and wrist problems.
Take breaks to stretch and walk around.
Stand up and stretch while talking on the phone when possible.
Take a walk during lunch. You will get exercise and clear your head.
Work on positive communication skills and relationship building with coworkers.
Learn what your health insurance policy covers and offers. You may get wellness discounts for Weight
Watchers, gym memberships, and smoking cessation support and have the opportunity to participate in
wellness classes offered by your health insurer.
Take advantage of the wellness classes and activities offered right at work. The Regional Wellness program has
offered a walking challenge, cessation classes, published newsletters and a local health resources brochure and
will be offering a nutrition series and free nicotine replacement patches this spring.
Your health is important so make sure to take care of it from 8 to 4.
Trying To Quit Smoking?
Benefits and Wellness Fair Do You Know Someone
for Town Employees Who Is?
Thursday, May 7, 2009 FREE Nicotine Patches and
Town Offices Room 205 support are available for
10am – Noon Wellness Chelmsford employees
Noon -2pm Benefits Events coming in April and
Watch for date and times
Bone Density Test For more information contact Mary
Chair Massage Brush at 978.399.2904
12 Ways to Avoid Relapse After Quitting Smoking
Congratulations! You have quit smoking. Now how do stay smoke free? Follow these tips to avoid becoming a smoker again.
Don't carry a lighter, matches, or cigarettes. Keep all of these smoking reminders out of sight.
If you live with a smoker, ask that person not to smoke in your presence.
Don't focus on what you are missing. Think about the healthier way of life you are gaining.
When you get the urge to smoke, take a deep breath. Hold it for 10 seconds and release it slowly.
Repeat this several times until the urge to smoke is gone.
Keep your hands busy. Doodle, play with a pencil or straw, or work on a computer.
Change activities that were connected to smoking. Take a walk or read a book instead of taking a cigarette break.
When you can, avoid places, people, and situations associated with smoking. Hang out with non-smokers or go to places
that don't allow smoking, such as the movies, museums, shops, or libraries.
Don't substitute food or sugar-based products for cigarettes. Eat low-calorie, healthful foods (such as carrot or celery sticks,
sugar-free hard candies) or chew gum when the urge to smoke strikes so you can avoid weight gain.
Drink plenty of fluids, but limit alcoholic and caffeinated beverages. They can trigger urges to smoke.
Exercise. Exercising will help you relax.
Get support for quitting. Tell others about your milestones with pride.
Work with your doctor to develop a plan using over-the-counter or prescription nicotine-replacement aids.
Making Changes Work
Were you among the many people who made a resolution to better your health in 2009? Whether it be to lose weight, quit
smoking, or getting fit change can be hard and staying motivated even harder. A well thought out plan is the key to success. The
Center for Disease Control offers the following guide to help you keep your resolutions and reach your goals.
1. Making a commitment.
Start by making a commitment to yourself. Many people find it helpful to put it in writing. How much weight do you
want to lose, what are you going to do for exercise and when, what specific changes are you going to need to make.
Noting your reasons for this change can help keep you focused.
2. Take stock of where you are.
Start from where you are, not where you think you should be or want to be. A visit to the doctor is a good place to start
for this. Think about where your barriers are and where you can find support. Is there a place you can start exercising
nearby? What dietary changes do you need to make to lose weight? Have you tried nicotine patches to quit before?
Examining your current lifestyle will give you a place to start.
3. Set realistic and specific goals.
Great goals are specific and realistic. I will exercise more is not a good goal. But I will walk 30 minutes, 4 days a week
4. Find resources for information and support.
There are many places and people to go to for more information and support. It could be a family member, a support
group, or a website. Tapping into this help will give you ideas to try and keep you motivated.
5. Monitor your progress.
Evaluate your progress regularly and set new goals if you need to. Look at what worked and what didn’t and make a
new plan if need be. If you are having an easy time, add a new goal or step to help with reaching your goal. And reward
yourself for what is working. Rewards are important in keeping you motivated and shouldn’t be forgotten.
Wellness Planning Committee In Season Now For You to
The Wellness Planning Committee will be
meeting to help plan, promote and Bananas Avocados
coordinate wellness activities at work. We Pineapples Broccoli
are planning our next meeting now. If you Mushrooms Celery
are interested in health and wellness we Onions Spinach
would love to have you join us. To sign up or
for more information contact Mary Brush at
Taking Care of Your Heart
Controlling High Blood Pressure and Lowering High Cholesterol
February is American Heart Month which gives us a chance to consider our heart health. If you have high blood pressure or
high cholesterol you can reduce your risk and live a healthier life with some changes to your lifestyle. It is worth it! By treating
these you can help prevent a stroke, heart attack or kidney failure. Here are some tips from the American Heart Association to
help get you started taking care of your heart.
Lose weight if you are overweight
Get or stay physically active
Limit your alcohol intake
Take medicine the way it was prescribed by your doctor.
Know what your blood pressure and cholesterol should be and work to keep it at that level.
Focus your diet on low-saturated-fat, trans fat-free, low-cholesterol foods such as these:
A variety of fruits and vegetables (choose 8 to 10 servings per day)
A variety of grain products like bread, cereal, rice and pasta, including whole grains (choose 6 or more servings per day)
Fat-free and low-fat milk products (2 to 3 servings per day)
Lean meats and poultry without skin (choose up to 5 to 6 total ounces per day)
Fatty fish (enjoy at least 2 servings baked or grilled each week)
Beans and peas
Nuts and seeds in limited amounts (4 to 5 servings per week)
Change to unsaturated vegetable oils like canola, corn, olive, safflower and soybean oils (but a limited amount of
margarines and spreads made from them)
Is it a cold or the flu?
Flu season is upon us and you may be wondering if you have the flu or just a cold. Both are respiratory illnesses but they are
caused by different viruses. The chart below compares symptoms for you. If you think you have the flu it is very important that
you see your doctor right away for medical treatment. The flu should not be taken lightly.
Symptoms Cold Flu
Fever Rare Usually high
Aches Slight Usually severe
Chills Uncommon Common
Tiredness Mild Moderate –Severe
Coughing Hacking productive Dry, unproductive
Sneezing Common Uncommon
Stuffy Nose Common Uncommon
Sore Throat Common Uncommon
Chest Discomfort Mild-Moderate Often Severe
Headache Uncommon Common Resource: FluFacts.com
Employee Assistance Program
Please don’t forget your Employee Assistance Program. The EAP provides confidential and effective ways to address
personal problems that may interfere with daily living. The EAP is an employer-paid benefit that offers professional
counseling, evaluation, and referral services for you and members of your household. You can address personal
problems such as family and marital difficulties, parent and child relationships, alcohol and drug abuse, work and
family stress, anxiety and depression. To access the service call 1.800.451.1834. You can speak to a counselor and
schedule appointments 24 hours a day.
Local Grocery Stores Make Healthy Choices Easier
Two area grocery stores have developed programs that make it easier for you to put healthy foods in your grocery chart.
Hannaford’s began Guiding Stars in 2006. Nutrition experts looked over the labels of the products and marked them with
stars. One star is a good nutritional choice, a two star rating is a better choice and a three star rating is the best nutritional
choice. This system allows shoppers to quickly identify and choose more nutritious foods.
Stop N Shop has just implemented a similar program called Healthy Ideas. Items that are a healthy choice are marked with a
Healthy Ideas label. Over 3,000 items have been marked at Stop N Shop and more are being added every day.
Both programs have had nutrition expert’s work on the program. They took into account calories, fat, cholesterol, sodium and
the FDA and USDA nutrition guidelines when they evaluated the food products. All fruits and veggies get top
ratings in both programs. These symbols take all the time and guess work out of label reading.
Look for the symbols the next time you are in these stores. For more information on the programs check out
the store’s websites or stop into a local store. If your grocery store doesn’t offer this type of service, ask them to.
It really makes shopping and eating well easier. And who doesn’t like easy?
Put a Rainbow on your plate for good health
Nutrition experts recommend eating at least 5 servings of vegetables and fruit a day. To maximize nutritional and disease-
prevention benefits, they further recommend selecting a fruit or vegetable from each of the following 5 color categories daily.
Color Fruits Vegetables
Strawberry, Raspberry, Cherry, Red
Red Tomato, Red Bell Pepper, Beet, Radish
Peach, Orange, Nectarine,
Orange Carrot, Orange Bell Pepper, Yam, Sweet Potato
Cantaloupe, Mango, Pumpkin
Yellow/ Light Banana, Grapefruit, Lemon, Avocado, Celery, Corn, Cucumber, Squash,
Green Pineapple, Golden Apple Zucchini, Yellow Bell Pepper
Green/ Dark Broccoli, Green Beans, Green Bell Pepper, Peas,
Grape, Honeydew, Lime, Kiwifruit
Green Lettuce, Spinach
Blackberry, Blueberry, Fig, Plum, Eggplant, Purple Onion, Purple Cabbage, Purple
Grapes, Raisins, Prunes Bell Pepper, Purple Kale
Avocado-Corn Salsa recipe from Eatingwell.com
Serve this fun and healthy dip with whole wheat crackers or for dinner on top of a grilled piece of chicken or steak.
1 medium avocado, diced
¾ cup frozen corn, thawed
½ cup quartered grape tomatoes
1 tablespoon chopped fresh cilantro
2 teaspoons lime juice
¼ teaspoon kosher salt
Toss avocado, corn, tomatoes, cilantro, lime juice and salt in a medium bowl. Serve immediately.
Nutrition Information Makes 4 servings
Per serving: 101 calories; 7 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 11 g carbohydrate; 2 g protein; 4 g fiber; 75 mg sodium; 339 mg potassium