2016 Wellness Guide for LCRA Retirees
Contents 2 How the EmPOWER program works 3 How to register 3 Text message reminders 4 Member health assessment 4 Biometric screening 5 Earning points and saving money 6 Wellness incentive 7 My health 7 Prevention 8 Challenges and programs 13 Tools and calculators 16 Getting started 17 Contact us
Improve your health and save money The daily demands of life can make it difficult to lead a healthy lifestyle. LCRA provides you with tools and support to be healthier through the EmPOWER! wellness program. Whether your goal is to have more energy, lose weight, manage stress or improve your diet, the EmPOWER program can help. We offer health screenings and exercise and diet challenges aimed at supporting a healthier you all year long. But that s not all: Take part in EmPOWER and you can earn a $20 discount on your health premiums each month as a reward for taking good care of yourself. LCRA strives to offer competitive health benefits for you and your family, and the EmPOWER wellness program is an important part of our overall benefits. The EmPOWER program goals are to improve your health and well-being and to reduce overall health care costs for LCRA. The guide describes the wellness program and incentives you can enjoy in 2016. We wish you success in your health and wellness goals this year.
How EmPOWER works The EmPOWER program focuses first on awareness and prevention and second on education and behavior change to help you achieve your health goals. Awareness Learn your key health statistics by completing a member health assessment (MHA) and a biometric screening (required components for incentive). Prevention Ensure you are getting the recommended preventive care exams for your gender. Education Access online resources to make lifestyle improvements and/or manage ongoing conditions. Your member health assessment, biometric screening results and physician recommendations will help you know where to focus. Healthy habits Changing day-to-day lifestyle habits is often the best way to improve health and increase your quality of life. Eating well, increasing physical activity, and quitting smoking are all positive steps, and the EmPOWER program has tools to help you do it. Participation Beginning Jan. 1, 2016, LCRA retirees who are covered through an LCRA medical plan may participate and access wellness tools and activities through myviverae.com. To earn the $20 premium discount, retirees must complete the MHA and biometric screening, and earn the specified number of wellness points each quarter. Confidentiality All programs are confidential and in compliance with the Health Insurance Portability and Accountability Act (HIPAA). Any information shared with the Viverae team will not be disclosed, except in accordance with HIPAA laws. Your Protected Health Information (PHI) will not be shared with LCRA. 2
Text message reminders Viverae, LCRA s wellness provider, can text you healthy reminders: Complete MHA and biometric screening. Screening appointment date and time. Important program challenges and dates. Please Note: You must opt-in on myviverae.com to receive text message reminders. Standard text messaging rates apply. 3
Member health assessment The MHA asks questions about specific lifestyle habits. Your MHA responses are analyzed to show your risk level and generate a Health Index. You can complete your MHA online at myviverae.com. Complete your MHA when prompted during registration or later from the My Health page. Biometric screening Biometric screenings provide vital information about your overall health, including cholesterol (total, LDL, and HDL), triglycerides, cardiac risk, glucose, blood pressure, height, weight, Body Mass Index (BMI) and waist size. You have several options for completing the biometric screening requirement: Ask your physician to run the required tests and fill out the 2016 LCRA physician lab form. Visit a participating LabCorp location to complete the screening. Request a home testing kit. Visit the Resources page on myviverae.com to request a home testing kit or download the physician form or LabCorp form. Contact the Viverae Health Center at 888-VIVERAE (848-3723) with any questions or concerns. Please note: LDL and Triglyceride measurements are excluded from on-site screenings in states that do not test for those results. 4
Earning points and saving money Earn points each quarter for completing program activities to receive a $20 monthly health care premium discount the following quarter. Points will continue to accumulate throughout the year. Manage your program activities and log points through your EmPOWER online dashboard on the Viverae website, myviverae.com. EMPOWER! QUARTERLY PROGRAM ASSESSMENTS (Required) POINT VALUE Member health assessment (MHA) 20 Biometric screening 20 PREVENTIVE CARE POINT VALUE Preventive care compliance 20 Questionnaires Targeted Program Online Course Webinars Body Mass Index/Waist Measurement PROGRAM ACTIVITIES HEALTH METRIC BONUS BMI: Less than 25.0 OR Waist Measurement: Less than 35 inches (females) Less than 40 inches (males) POINT VALUE / MAX 5 each / 20 max 15 each / 60 max 10 each / 40 max 5 each / 20 max POINT VALUE Total Cholesterol Less than 200 mg/dl 5 Blood Pressure Glucose Systolic: Less than 130 mmhg, AND Diastolic: Less than 85 mmhg Fasting: Less than 100 mg/dl OR Non-fasting or unknown: Less than 140 mg/dl QUARTERLY ACTIVITIES Employer Challenge 20 points Quarterly Healthy Event 10 points Participate in a community physical activity event or financial wellness event each quarter. Refer to each quarter s healthy event section on your EmPOWER dashboard for details. Physical Activity or Gym Participation 5 points/month, 15 points max/quarter Complete 90 minutes of physical activity per week, per month. Examples include: running, walking, going to the gym, stretching, yoga, etc. 5 5 5 POINT VALUE Varies QUARTER 1 GOAL QUARTER 2 GOAL QUARTER 3 GOAL QUARTER 4 GOAL 40 POINTS 80 POINTS 120 POINTS 160 POINTS 5
Wellness incentive To earn a $20 discount on your monthly health care premiums, complete the Member Health Assessment and biometric screening, and earn the required number of wellness points each quarter. Take a look at the points goal for each quarter and when you can expect the incentive. Note: points are cumulative and carry forward quarter to quarter. Points goal and deadline Dates of the discount Earn 40 points by March 31 Enjoy a health care premium discount in May, June and July 2016. Earn 80 points by June 30 Earn 120 points by Sept. 30 Earn 160 points by Dec. 31 Enjoy a health care premium discount in August, September and October 2016. Enjoy a health care premium discount in November and December 2016 and January 2017. Enjoy a health care premium discount in February, March and April 2017. 6
My health Viverae provides an analysis of your MHA responses and biometric screening results that will help you understand your risks and what you can do to improve your health. Visit the My Health section of the MyViverae portal. Prevention Preventive care compliance Viverae s Medical Advisory Board supports the gender-specific preventive care recommendations below, which are provided by recognized medical organizations that take a proactive stance on preventive health. Report completion of your exams at myviverae.com to earn your points. Preventive Care Compliance Gender-specific Recommendations (Complete 3) MALES (Must complete any 3 of the following) FEMALES (Must complete any 3 of the following) Physical Exam Dental Exam Prostate Exam Influenza Vaccine (Flu Shot) Skin Cancer Screening Eye Exam Pneumonia Vaccine (Pneumococcal Vaccine) Shingles Vaccine (Herpes Zoster) Fecal Occult Blood Test (Stool Test) Prostate Specific Antigen Test (PSA Test) Colonoscopy Osteoporosis Screen (Bone Density Test) Physical Exam Dental Exam Well Woman Exam Influenza Vaccine (Flu Shot) Pap Test Eye Exam Skin Cancer Screening Pneumonia Vaccine (Pneumococcal Vaccine) Shingles Vaccine (Herpes Zoster) Mammogram Fecal Occult Blood Test (Stool Test) Colonoscopy Osteoporosis Screen (Bone Density Test) Preventive care screenings you completed over the past year can be self-reported toward meeting the preventive care compliance requirements for 2016. Regular health exams and tests can help find problems before they start. They also can help find problems early, when chances for treatment and cure are better. Which exams and screenings members need depends on their age, health and family history, and lifestyle choices such as what they eat, how active they are, and whether they smoke. Viverae s Preventive Care Compliance Recommendations do not take into account members health plan benefits or their personal and/or family health and medical history. Viverae recommends that members consult with a physician regarding their specific preventive health screening schedules. 7
Challenges and programs Employer challenges In addition to the core point-earning activities, you ll have opportunities throughout the year to take on more focused challenges to earn extra points. These challenges focus on specific risk factors or lifestyle changes. Sign up for the text message service to receive challenge reminders throughout the year. See Page 3 to learn more. Here s a preview: Sugar Smasher The EmPOWER Sugar Smasher challenge is a four-week challenge to reduce your intake of empty calories from foods containing added sugars and to stabilize blood sugar levels through proper nutrition. Sign-up: 2/22/2016-3/7/2016 Challenge runs: 2/29/2016-3/26/2016 Here s how the challenge works: Award yourself a point each day that you avoid consuming highsugar foods and beverages. Your goal is to reach 20 points by the end of the challenge. Take 5 The EmPOWER Take 5 challenge is a four-week individual challenge to encourage daily stress relief. Sign-up: 4/18/2016-5/2/2016 Challenge runs: 4/25/2016-5/23/2016 Here s how the challenge works: Award yourself one point each day that you take a break and complete at least five deep breaths for stress relief. Your goal is to reach 20 points by the end of the challenge. Shaker Breaker The EmPOWER Shaker Breaker challenge is a four-week individual challenge to encourage limiting daily salt and sodium intake. Sign-up: 7/18/2016-8/1/2016 Challenge runs: 7/25/2016-8/22/2016 Here s how the challenge works: Award yourself one point each day that you refrain from adding salt to your meals. Your goal is to reach 20 points by the end of the challenge. Be Active The EmPOWER Be Active challenge is a four-week individual challenge to increase your regular physical activity. Sign-up: 10/17/2016-10/31/2016 Challenge runs: 10/24/2016-11/21/2016 Here s how the challenge works: Award yourself one point for each day you do any of the following: * Take the stairs instead of an elevator. * Skip the drive-thru window. * Park farther away than normal. * Accumulate at least 30 minutes of physical activity. Your goal is to reach 20 points by the end of the challenge. 8
Sign up for challenges: Visit myviverae.com. Scroll down to the Challenges section. Click the button to join an employer challenge. Follow the prompts to sign-up. To track progress online: Visit myviverae.com. Under the Challenges section on your homepage, log activity, view current challenge status, sign up for new challenges and access the challenges page to view challenge details. 9
Education Access online resources to improve your lifestyle and manage ongoing conditions. Your member health assessment and biometric screening results will help you know where to focus. You will also earn points for completing these programs. Online courses Online courses can help you make small changes for big results. You can take any course, but we recommend that you choose courses that are most related to your risk factors. To get started, visit myviverae.com. Find Online courses in the Healthy Videos section on your homepage or in the Learning Library. Webinars Webinars are available in the Healthy Videos section on your homepage or in the Learning Library. Topics vary and are relevant to everyone. Each webinar takes less than 10 minutes to complete. View the webinar and complete the quiz to earn credit. Questionnaires Available under My Health on your EmPOWER dashboard, Viverae provides monthly questionnaires related to seasonal health topics, chronic conditions and preventive care. 10
Creating a healthy lifestyle Targeted programs Targeted programs are a series of videos that focus on your lifestyle to help make changes and reach health goals. Each program consists of four consecutive weekly online sessions that each take 20 30 minutes to complete. Complete each weekly session s assignments in order to move on to the next lesson. To earn points, you must attend all weekly sessions, and you may only participate in one targeted program at a time. Access myviverae.com, or call the Viverae Health Center at 888-VIVERAE (848-3723) to get started. Tobacco cessation Breaking Your Tobacco Habit is a four-week program designed to encourage tobacco cessation. You will develop an understanding of tobacco cessation principles, set personal goals, and learn practical skills for breaking the habit. Note: We encourage employees to take the program if they are interested; however, it does not qualify as the LCRA sponsored program that allows an individual to waive the monthly tobacco fee. Weight management Reaching Your Healthy Weight is a four-week program designed to support weight management. You will develop an understanding of weight management principles, set personal goals, and learn practical skills for managing your weight. Stress management Tackling Your Stress is a four-week program designed to support stress management. You will develop an understanding of stress management principles, set personal goals, and learn practical skills for dealing with stress. Heart health awareness Focusing on Your Heart is a four-week program designed to support heart health. You will develop an understanding of heart health principles, set personal goals, and learn practical skills for keeping your heart healthy. Diabetes management Taking Control of Your Diabetes is a four-week program designed to support diabetes management. You will develop an understanding of diabetes management principles, set personal goals and learn practical skills for managing diabetes. 11
Strengthening your bones and muscles Strengthening Your Bones and Muscles is a program designed to encourage lifestyle habits to support a healthy musculoskeletal system and learn skills for proper body mechanics. Building your exercise routine Building Your Exercise Routine is a program designed to help you learn and practice new skills that will help you reach your goals for physical activity. Food for life Food for Life is a program designed to help you develop healthy eating habits for a lifetime. Additional targeted programs To explore additional targeted programs, go to myviverae.com or call the Viverae Health Center at 888-VIVERAE (848-3723). 12
Tools and calculators Activity Calculator The Activity Calculator determines your total activity time and provides the number of calories burned based on the activities performed each day. This calculator is designed to encourage physical activity and educate you on the number of calories burned through engaging in physical activity. Alcohol Calorie Calculator The Alcohol Calorie Calculator provides the number of calories consumed based on an average weekly drink intake. This calculator is designed to encourage moderation and educate you on the effects of alcoholic beverages on weight management. 13
BMI Calculator The Body Mass Index (BMI) Calculator provides you with your BMI and the corresponding weight status category. This calculator is designed to help you determine a healthy body weight. Daily Calorie Calculator The Daily Calorie Calculator provides the number of calories recommended each day for weight maintenance. This calculator displays the recommended daily servings from each food group for the calculated calorie level. 14
Target Heart Rate Calculator The Target Heart Rate Calculator provides important exercise information, such as maximum heart rate, heart rate reserve, and target heart rate training zone. This calculator is designed to help you achieve the most benefit from your time spent exercising and find a target heart rate that ensures a safe and effective workout. 15
Getting started Are you ready to participate? Here s how to get started: 1. Visit myviverae.com and create a username and password. Click the link for New user registration Enter your last name and date of birth (MM/DD/YYYY) Enter your identifier: last four digits of your Social Security number Enter the registration code: LCRA Create your new username and password, and select a security question and answer 2. Complete the Member Health Assessment, an online health questionnaire. You will be prompted to complete the MHA when you log into the site for the first time. You also can access it from the My Health tab. 3. Complete the biometric screening. Go to Page 4 for details on how to complete the free screening. 4. Bookmark http://wellness.lcra.org and visit it frequently to access the program s resources and challenges and to log points throughout the year. 5. Sign up for text messages for reminders about challenges and deadlines each quarter. Expect only a small handful of messages each quarter. To sign up, log into your EmPOWER dashboard, click on your name in the upper right-hand corner and click on My account. Click the Preferences tab to sign up for text messages. 16
Contact us Viverae Health Center The Viverae Health Center is a health and wellness resource that is available for EmPOWER participants. It is staffed by a variety of highly trained customer care representatives, health professionals and clinicians, including health and exercise specialists and registered nurses and dietitians. Contact the Health Center by calling toll-free 888-VIVERAE (848-3723). The Viverae Health Center hours are: Monday Thursday: 7 a.m. 7:30 p.m. central time Friday: 7 a.m. 6 p.m. central time Saturday Sunday: Closed Holidays: Closed What is the general response time for voicemail? All voicemails are returned within one business day. LCRA Call Human Resources at 512-578-4004, option 3, for more information about the EmPOWER wellness program and incentive. 17
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