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Empowering. Living. Want to be like Tina? Click here to learn more about 3M Healthy Living programs available for you.

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October 2013: Strive for a Healthier You 3M Can Help! Employee Spotlight Empowering Healthy Living Small Lifestyle Changes Lead to Big Weight Loss Success for Fellow 3Mer Newsletter I walk with my shoulders
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October 2013: Strive for a Healthier You 3M Can Help! Employee Spotlight Empowering Healthy Living Small Lifestyle Changes Lead to Big Weight Loss Success for Fellow 3Mer Newsletter I walk with my shoulders higher and feel better about myself, says 3Mer Tina Spychalla following her recent weight loss. Tina, who works in the packing department at the 3M plant in Alexandria, Minn., has lost 35 pounds with 19 more to go to reach her goal. My weight loss started as a friendly competition at work, says Tina as she and several co-workers worked together on their weight loss goals. And, now the quest to lose weight has caught on at home, too. My husband has lost 20 pounds and my youngest daughter 15 pounds, adds Tina. In fact, Tina and her husband share a common goal. We both want to weigh what we did in high school by the time we take a trip to Cancun this February, says Tina. We have a picture of Cancun at our house that we walk by every day; it serves as the perfect visual reminder. Tina says she owes her success to lots of little lifestyle changes over a period of time that have become habits. Tina shares some examples: I don t eat anything out of a box or that has more than five ingredients. I sleep at least seven hours every day. And, even though I m not a big exercise buff, I make sure I keep busy, says Tina who likes to walk or ride her bike with friends and take care of her garden. What does she do when she gets a food craving? Sometimes I ll eat half of a treat. But, most times, I ll go online and read others success stories. It s so motivating! says Tina. In addition to her trip to Cancun, Tina looks forward to lots of other plans: shopping for new clothes soon, participating in a 5K next year and enjoying her good health now and into retirement. Want to be like Tina? Click here to learn more about 3M Healthy Living programs available for you. To learn more about 3M Healthy Living programs available for you, go to 3M Source Life & Career Healthy Living For a Healthier You. I walk with my shoulders higher and feel better about myself. Tina Spychalla Share Your Feedback or Personal Success Story (Contact us at 1 October 2013: Strive for a Healthier You - 3M Can Help! Featured News Are You Living an Authentic Life? Living with authenticity means that our values and our actions match. For example, someone who values close relationships will feel like life is clicking for them when they have ample opportunities to build trusting, healthy relationships. Someone else who deeply appreciates the beauty of nature will feel a greater sense of fulfillment when being out in nature or when taking action to preserve wildlife. Living our lives with authenticity is closely related to the concept of purpose. As we live with authenticity, we tend to tap into energy and passion that is connected to our most deeply felt life goals. If we re experiencing this authenticity in our work, we tend to find our work more fulfilling and personally satisfying. Conversely, when our actions get radically out of alignment with our deepest passions, we shut down that vital part of ourselves that gives our lives and our work energy and meaning. The first step to living more authentically involves understanding our beliefs and values. To explore your personal beliefs and values, consider taking the VIA Character Strengths Survey at authentichappiness.sas.upenn.edu. The survey, which is free of charge, provides information about your specific, most central values (your Character Strengths). Armed with this knowledge, you can then look for or create opportunities to express your values in your work and personal life. For more information and ideas for living authentically, contact the Employee Assistance Program (EAP) professional who serves your location, or call 3M EAP, one of 3M s Healthy Living resources, at (877) (toll free) M Benefits Fair: Mark Your Calendar! 3M active employees and their eligible dependents in the St. Paul area are invited to attend the M Benefits Fair at 3M Center. Plant and Plant Engineering employees are required to make arrangements with their local Human Resources department to attend. Mark your calendar today: Date: Thursday, Oct. 24, 2013 Time: 8 a.m. 2:30 p.m. Location: Universe Room; Bldg (all guests must be escorted) You can talk to 3M benefit vendors and administrators to gather information and ask questions about your benefits, including: Health care plans (medical, prescription drug, vision and dental) Reimbursement accounts (health care and dependent care) Insurance plans (disability, life, long-term care and auto/home) Retirement programs (including 401(k) and pension) 3M Center on-site services and more! 2 October 2013: Strive for a Healthier You - 3M Can Help! Featured News (continued) Helping Others Can Help Your Health Want to feel better about your health? Consider volunteering! Volunteering is not only a great way to help others and build community, but it has been proven to help us feel better about our health too. In fact, a study recently published by UnitedHealth Group on health and volunteering found 76 percent of people who volunteered in the last 12 months say that volunteering made them feel healthier. The study results, which compared volunteers and nonvolunteers, also showed that those who volunteer are more involved in their personal health and are more likely to be engaged with their health care provider and obtain knowledge about their health. That s not all! The skills and experiences you gain when you volunteer carry into your career as well. Volunteering can help us improve time management, professional job skills and teamwork volunteer teambuilding events can be a great way to build stronger relationships with colleagues. We all know that good health is not just about numbers. It includes our overall physical and emotional health our purpose, community involvement and quality of life. To learn more about volunteer opportunities at 3M go to Life and Career Groups, Clubs & Volunteering (under Life at 3M ) 3M Community Giving. Information Bits Quick Quiz Select an answer to take part in the poll and see how your answer stacks up with your peers. Note that the correct answer will appear in green. 20 years ago, a typical chicken Caesar salad had 390 cals. How many calories are in today s version? [Answer: Today, an average three-cup chicken Caesar salad has 790 calories; 400 more calories than Caesar salads 20 years ago. Order your dressing on the side and only use half to help cut calories.] (Source: U.S. Department of Health & Human Services, National Institutes of Health)) Fitness Fact Looking for Ways to Reduce Stress? Did you know that exercise is one of the most effective ways to reduce stress? Exercise helps release built-up tension in the body as well as gives you a venue for releasing emotional tension. When we exercise we release endorphins and other happy hormones in our body that promote a feeling of wellbeing. This month, try adding exercise into your daily routine to reduce stress. Not sure where to start? To begin your exercise journey, stop by the 3M Fitness Centers or go to 3M Source Life & Career Healthy Living For a Healthier You Physical Activity Onsite Health Fitness Centers 3M Center & Austin Center. Help reduce stress by making exercise a habit before the holiday season arrives! (Source: National Institutes of Health) 3 October 2013: Strive for a Healthier You - 3M Can Help! Did You Know Early detection is vitally important when it comes to breast cancer? A mammogram and a professional breast exam every year along with a monthly self-exam provide the earliest detection and the best possible treatment options for breast cancer. 3M encourages you to get regular check-ups and have scheduled tests, even when you re feeling fine. Mammography is your best defense against breast cancer because it can detect the disease in its early stages, often before it can be felt during a breast exam. Research has clearly shown that mammography can increase breast cancer survival. 3M is pleased to have the HealthEast Care System offer mammography screenings at the 3M Medical Clinic. Call the HealthEast Mammography Services at (651) for more information and/or go to 3M Source For a Healthier You 3M Medical Clinic Mammography Services to register for your mammogram. Events There s No Time Like the Present Check Out These October Healthy Living Events Campus Events 21 Days: A Mind Body Bootcamp Informational Sessions 2013 Rocktober (Personal Training Sale) M Benefits Fair 3M Farmer s Market (through Oct. 10) Alexandria Technique Series Cycle Basics Ernst & Young Financial Planning Lunch n Learn: Understanding Medicare and Retiree Health Care Issues Freshstart Smoking Cessation 4-Week Series High Intensity Interval Training (H.I.I.T.) Hooperina Hula Hoop Class Kettlebell Basics October Massage Special Pilates Basics Schwan s Delivery Strength Basics Trick or Trot 5K Weight Watchers At Work - Join Anytime! Wellness Wednesday Finding the Right Fit: Running/Walking Shoes and Apparel for All Seasons Yoga Basics Yoga for Runners To access the events online, go to 3M Source Life & Career Healthy Living Events 4 October 2013: Strive for a Healthier You - 3M Can Help! Events There s No Time Like the Present Check Out These October Healthy Living Events Wellness Center Events 30 Minutes to Relax and Refresh Alexander Technique Introduction Ask the Registered Dietitian About: Nutrition for Breast Health Blood Pressure Screenings For Healthy Living, Know Your Numbers Healthier For You Cooking Demo: The Power of Pumpkin Taste It Tuesday: Super Good Foods for Breast Health and Cancer Prevention Wellness Wednesday: Blood Pressure Screenings For Healthy Living, Know Your Numbers Wellness Wednesday: Breast Cancer Awareness Wellness Wednesday: Game Changers for Healthy Living Wellness Wednesday: Preventive Dentistry: New Approach to Preventing Cavities The Art of Listening It s More than Just Hearing To access the events online, go to 3M Source Life & Career Healthy Living Events Webinars Ernst & Young Financial Planning Webinars: Understanding Medicare and Retiree Health Care Issues This webinar will address the fundamentals of Medicare, explaining its various Parts (A, B, C & D), scope of the coverage it provides, rules for eligibility and coordination with supplemental and employer-provided health care insurance. The EY Financial Planner Line will be available after the webinar for any follow-up questions you might have on retirement planning, or to address any other financial concerns you might have. To access a list of webinars online, go to 3M Source Life & Career Financial Planning Services 5 October 2013: Strive for a Healthier You - 3M Can Help! 3M RESOURCES Employee Assistance Program (EAP) 3M EAP provides educational resources and consultation services to strengthen the capabilities of employees, their families, leaders and work groups. 3M Medical Clinic At 3M, employee health and well-being are very important. That is why we offer a variety of medical services to all employees. The clinic is open from 7:30 a.m. to 4:00 p.m., Monday through Friday. To make an appointment at the clinic or for more information, please call (Triminet or 651) M Fitness Center Visit the fitness center Monday through Friday from 5 a.m. to 8 p.m. (both sites) and Saturday & Sunday from 7 a.m. to 5 p.m. (moved to building 275 due to construction). To contact a center, call Site 220 at (Triminet or 651) or Site 275 at (Triminet or 651) Tartan Park Tartan Park, 3M s Golf, Conference, and Recreation facility offers a 27-hole championship golf course, driving range, and putting and chipping greens. Additionally, there are 12 tennis courts, 4 lighted softball fields, bocce ball courts, and sand volley ball courts, a full service clubhouse, and picnic pavilions. All are available for corporate or private use. 3M Club The 3M Club of St. Paul, Inc., a nonprofit organization, is open to all 3Mers, retirees and their dependents in the Minneapolis-St. Paul area. Visit the club for leisure time programs and activities that promote physical and mental well-being while fostering a sense of community among individuals, families and 3M. Periodically, the 3M Club will offer special promotions open to all 3M employees. Unless otherwise noted, items listed on the website are for the exclusive use and benefit of 3M Club of St. Paul members. HR Lunch and Learns/WebStreams Your life is busy. Let 3M make it a little easier for you here s quick access to information and tools to help you lead a healthy and productive life. View previously recorded seminars via WebStream. This document is intended to provide general information about 3M resources available to you. It is not intended to provide medical advice. You should consult your medical provider with questions about your health. The information in this newsletter is not intended to describe or summarize the terms of 3M benefit plans, nor is it the official plan document for those plans. In the event of any conflict, inconsistency or ambiguity between the information in this newsletter and the official plan documents, the terms of the official plan documents will be controlling. 3M reserves the right to modify, amend, change, revoke, suspend or terminate its benefit plans, in whole or in part, at any time. The benefit plans and programs included in this newsletter may or may not apply to employees joining 3M as a result of an acquisition or those who work for a subsidiary. 6 October 2013: Strive for a Healthier You - 3M Can Help!
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