Wellness Resources


Eating right is vital to promoting health and reducing the risk for death or disability due to chronic diseases such as heart disease, certain cancers, diabetes, stroke, and osteoporosis.

In fact, it has been estimated that dietary changes could reduce cancer deaths in the United States by as much as 35 percent.

Physical Activity

Americans young and old should incorporate regular physical activity into their everyday lives. Choose activities that fit into your daily routine that speed your heart rate and breathing, or increase your strength and flexibility. Examples include walking to work, gardening, or mowing the lawn with a push mower. Besides building strength and aerobic fitness, regular exercise relieves stress, provides motivation, promotes relaxation, and facilitates sleep.

For more fitness links, see Workplace Health & Wellness

Diseases and Conditions

Cardiovascular disease is the leading cause of death in the nation. Death from cardiovascular disease is only part of the picture, up to 1/4 of Americans live day to day with some form of this disease. Smoking, being overweight, leading an inactive lifestyle, high blood pressure, high cholesterol, and diabetes are all risk factors for developing cardiovascular disease. These resources can help us all lead healthier lives.

Weight Control

If you are overweight or obese, carrying this extra weight puts you at risk for developing many diseases or physical ailments such as: high blood pressure, hypertension, high blood cholesterol, dyslipidemia, type 2 diabetes, coronary heart disease, stroke, gallstones, gout, osteoarthritis, sleep apnea, some types of cancer, and psychological disorders (such as depression, eating disorders, distorted body image, and low self esteem).


Preventive screenings and tests save lives. Unfortunately, many Americans do not routinely follow some basic health screening recommendations. Routine screenings can identify a previously undiagnosed condition or risk of condition. This allows physicians to intervene early with treatments and therapies to control the condition or inform the individual of lifestyle changes that can be taken to improve health outcomes and costs.

Mental Health and Stress Management

Stress is part of life. Caregiving, work and family demands, illness and financial pressures all can cause stress. If you don't control stress, it can lead to health problems. Stress can disrupt not only your concentration, but also your sleeping and eating habits. It could weaken your ability to fight illness. And it could lead to depression. Stress can become overwhelming.

If this is the case, you may want outside help from a counselor, therapist, or LIFELINE (your Employee Assistance Program) to examine approaches to reducing the symptoms of stress and help you decrease the stress in your life.

Workplace Health & Wellness

We spend the greater part of our waking hours at the workplace. Your daily work habits can either improve or hamper your desired health habits. Find out how to stay more active at work, adjust your workspace for comfort, manage stress, avoid workplace hazards and more.

Health Organizations

Online Health Calculators & Tools

Body Mass Index
The BMI is a measure of your weight relative to your height. BMI is a reliable indicator of total body fat, which is related to the risk of disease and death. Use the BMI calculator to estimateyour total body fat.

Food and Activity Dairy
Record keeping is one of the most successful behavioral techniques for weight loss and maintenance. Write down your diet, exercise, and behavioral goals at the bottom of the diary.

These sample reduced-calorie menus provide an example of a balanced diet for 1200 and 1600 calorie menus. Traditional-American, Asian-American, Southern-Cuisine, Mexican-American, Vegetarian-American menus are available.

Making Health Behavior Change
Making changes in regards to your health is hard to do. Setting specific goals and realizing why you want to change is the first step. This website provides guidance on how to make behavior changes one step at a time.

Calorie Counter (Search for Individual Foods)
Search through this database for the foods you've eaten throughout the day. This website is a fast and easy way to keep track of how many calories the foods you enjoy count for in your daily total.

Exercise Calculator (For Individual Activities)
How can you burn off some of those extra calories before they turn into extra pounds? Try this “Get Moving! Calculator” to see how many calories you expend doing your favorite exercise or activity.

Weight Maintenance Calculator
Find out how many calories you need to maintain your current weight.

2000 Calorie Meal Plan
These delicious meal plans were created by dietitians who won the Calorie Control Council’s Healthy Menu Contest. They average 2,000 calories a day and are low in total fat and saturated fat.

Interactive Health Tools
You can view your 'baby's growth timeline', download recipes for your PDA, send an e-health card, view your 'body by numbers', or take the 'Chocolate Quiz' all in one click at this Harvard Medical School website.

WebMD Health Tools
Individualized guides for maximizing health and wellness. Check out the My E-health records, Ovulation Calendar, or Immunization Schedule sections just to name a few.

Real Age Health Assessment
RealAge Assessments include quizzes and other tools to help you determine your risk of disease and what you can do to reduce that risk. Each assessment is based on scientific research tailored to you.

Health and Wellness Handouts

The links below require Adobe Acrobat Reader and a browser version of 5.0 or higher. Netscape and Internet Explorer are supported, although the latter is recommended for best viewing.

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Allergies and Asthma


Arthristis and Back Pain


Cancer Prevention


Controlling Your Stress






Getting Your ZZZZsss


Heart Health




Mental Health






Self-Care and Prevention


These links require Adobe Acrobat Reader and a browser version of 5.0 or higher. Netscape and Internet Explorer are supported, although the latter is recommended for best viewing.


Get Acrobat Reader