Program Information
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The Montana Credit Union Network is pleased to assist you in promoting healthy, active living to your employees. We have assembled a team of experts to help you customize a program for your credit union, provide training, and offer a host of wellness resources. The Program Information booklet will give you an overview of the program. If you have other questions please contact Dara Anderson at 877-343-1060.
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2010 Program Information
It's time to start planning for your 2010 Wellness Program. Click here for more information.
Tip of the the Week
Random Tips To Wellness
- Shred Your Cheese: By shredding your cheese for sandwiches, pasta, and burgers, you’ll use less than if it’s sliced.
- Replace Butter With Peanut Butter: Peanut butter is high in fat (21-27 grams per 3 tablespoons) but most of the fat is monounsaturated IF you use the natural type that has to be stirred before using. Look for sugar and salt-free peanut butter for an even healthier spread.
- Use Smaller Dinner Plates: Studies show that the less food you have in front of you, the less food you’ll eat. Use smaller dinner plates or large salad plates (about 7-9 inches wide) for you main course.
- Eat Most Of Your Calories Before Noon: By eating most of your calories by noon, you have more time and opportunities to burn them off than you do after dinner, and that means less calories in your system.
- Keep Your Blood Sugar Level: Start your day off with a breakfast that includes complex carbohydrates (whole grain breads, cereal or oatmeal), protein (cottage cheese or mix soy powder in a protein shake). Add dried fruit to your morning breakfast cereal. Combining carbohydrates, protein and fat allows the blood sugar to rise gradually over several hours and keeps it from dropping suddenly.
- Potassium: Yogurt, orange juice, baked sweet potatoes, bananas, and tomato juice are rich in potassium that helps to lower high blood pressure.
- Avoid Refined Grains: Studies show that men and women who eat more whole grains have up to 25% less heart disease. Include whole grain dark bread, cooked oatmeal, brown rice, bran and other whole grains to your diet.
- Vitamin C: Vitamin C is one of the safest and most effective nutrients. It may not be the cure for the common cold (though it's thought to help prevent more serious complications). But the benefits of vitamin C may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. Sources of Vitamin C include: artichoke hearts, broccoli, brussels sprouts, cabbage, cauliflower, bell pepper, red currants, grapefruit, guava, kiwi, lemon, honeydew, oranges, citrus fruits, cantaloupe, strawberries and sweet peppers.
- Vitamin E: Vitamin E is one of the most popular supplements, and for good reason. In addition to its powerful antioxidants, Vitamin E promotes heart health, promotes respiratory health, helps with normal PMS symptoms, supports circulation, supports prostate and breast health, is good for your brain and may help with hot flashes in menopausal women. Sources of Vitamin E in your diet include: almonds, canola oil, corn oil, cottonseed oil, safflower oil, sunflower oil, wheat germ, sunflower seed kernels, leafy green veggies, whole grains and cereals, vegetable oils and nuts.
- Order Your Dressing On The Side: Order your dressing on the side, not on the salad. You will use less dressing, therefore, consume fewer calories and not lose any of the taste.
- Health Insurance Consulting - contact Richard Miltenberger at Mountain West Benefits, 877-343-1060
- Wellness Program Development - contact Dara Anderson at Mountain West Benefits, 877-343-1060
- Wellness Training - contact Dara Anderson at Mountain West Benefits, 877-343-1060
