Wellness News

Changes to MITW Employee Health Plan Effective 1-1-18. IMPORTANT PLEASE READ!!

At the MTL meeting of 8-17-2017, the Legislature concurred with the recommendation of the Budget & Finance Committee to implement the following cost saving measures as of January 1, 2018 for current members of the MITW Employee Health Insurance Plan and October 1, 2017 for all new enrollees.

Current Deductibles
MITW Clinic $100 Individual/$200 Family
In Network Providers $250 Individual/$500 Family
Out of Network Providers $500 Individual/$1000 Family
Deductibles effective 1-1-2018
MITW Clinic $100 Individual/$200 Family (No Change)
In Network Providers $1000 Individual/$2000 Family
Out of Network Providers $2000 Individual/$4000 Family

Employees who have spouses that work outside the Tribe and the spouse is offered employee health insurance through their employer will not be provided health benefits through MITW Employee Health Plan. Other dependents will continued to be offered coverage under the employee’s plan.

If you have any questions or if your department would like to host an informational meeting, please let me know.

Rosemary Simon Kazik
MITW Insurance Director
16 Survival Foods you should Always keep in your House
Just like Boy Scouts, adults always need to be prepared.

But when it comes to thinking and planning ahead, there’s one thing that many people don’t think about: emergency preparation.

Although we all know that we should be prepared for emergencies, we often don’t think about the logistics until we really need to.

When we find out there’s a winter storm coming, people everywhere rush to the grocery store to stock up on fresh water, canned goods, and nonperishable items.

The problem with this method is that sometimes you get to the store and realize that all the cans of soup and gallons of water have already been purchased.

Instead of waiting for the next storm warning to rush to the grocery store, head out now and pick up the survival food items you need.

According to Ready.gov, “Following a disaster, there may be power outages that could last for several days. Stock canned foods, dry mixes and other staples that do not require refrigeration, cooking, water or special preparation. Be sure to include a manual can opener and eating utensils.”

Read on to find out the 16 most important survival foods you should always keep on hand!

Survival Food #1: Dried Fruit

According to Real Simple, dried fruits are a great replacement for fresh fruit if that’s not an option.

Dried fruit provides necessary fiber and potassium, plus they’re a great sweet snack that can provide you with a good amount of calories and nutrients.

Survival Food #2: Canned Fruits And Vegetables

Canned fruits and vegetables can be eaten straight out of the can, and they provide essential nutrients that you would normally get from fresh fruits and veggies.

Survival Food #3: Peanut Butter

Peanut butter is necessary for your survival kit — it provides a great source of energy and has lots of healthy fats and protein.

Normally, you can keep peanut butter unrefrigerated, which makes it great for emergency snacks and meals.

Survival Food #4: Crackers

Crackers, while a great snack normally, are also really good for survival kits. They can replace bread for sandwiches, and they’re also good to munch on.

You should aim to get whole-wheat or whole-grain crackers, as they have more fiber than plain crackers.

You should consider vacuum sealing your crackers to prolong their shelf life.

Survival Food #5: Canned Juice

Canned juice, like the kind you drank in elementary school, is great for a survival kit.

It can provide the necessary fruit you need when you don’t have access to fresh fruit.

Survival Food #6: Whole Grain Cereal

Like crackers, whole grain cereals have enough fiber to be filling, but are also a great snack to munch on.

Try to find cereal that has individually-packaged servings, that way it won’t get stale after you open it.

Survival Food #7: Vitamins

You never know how long you may be out of power or how long it might be before you have access to fresh food, so it’s important to put multivitamins in your emergency kit.

Multivitamin supplements can help replace nutrients you’re missing.

Survival Food #8: Baby Food And Formula

If you have an infant, it’s very important to keep baby food and/or formula on hand.

Ready.gov explains, “Use ready-to-feed formula, if possible, for formula-fed infants. If using ready-to-feed formula is not possible, it is best to use bottled water to prepare powdered or concentrated formula. If bottled water is not available, use boiled water. Use treated water to prepare formula only if you do not have bottled or boiled water. Breastfed infants should continue breastfeeding.”

No babies in the house? Adults can eat babyfood for a quick boost too!

The average baby food jar contains 20 to 90 calories, so while it can’t provide a grown adult with tons of energy, it’ll provide enough sustenance to tie you over.

Survival Food #9: Pasteurized/Powdered Milk

Non-perishable pasteurized milk and powdered milk are good sources of calcium and vitamin D when you don’t have access to fresh milk.

These types of milk don’t require refrigeration, so they’re essential for a food survival kit.

Survival Food #10: Water

Arguably the most important item of all to keep in your emergency kit is bottled water.

Real Simple explains that each person will need one gallon of water per day, and you should try to always have at least a three-day supply.

Survival Food #11: Granola/Power Bars

Granola bars and power bars, which are often used by athletes as sources of quick energy, are snacks that stay fresh for a long time.

They’re a good source of carbohydrates and protein, and they’re a great kid-friendly snack.

Survival Food #12: Nuts/Trail Mix

Nuts and trail mix are great sources of energy that are both healthy and convenient.

Nuts that are individually sealed into servings are great, otherwise look for vacuum-sealed packages that can keep the nuts fresh for longer.

Survival Food #13: Canned Fish/Meat

Canned meats and fish usually last over two years, which makes them perfect for emergency survival kits.

These canned goods provide essential protein.

Survival Food #14: Sports Drinks

Like water, sports drinks can help keep people hydrated.

In addition to that, sports drinks have electrolytes and carbohydrates, which provide energy in addition to helping you rehydrate.

Survival Food #15: Canned Soup/Chili

Canned soups and chilis are one of the first things people think to stock up on — and for good reason.

Canned soups and chilis can be eaten straight out of the can and can serve as entire meals.

They are filling and relatively healthy, as long as you choose low-sodium options.

Survival Food #16: Sugar, Salt, & Pepper
On the off chance you have access to a charcoal grill or propane stove, you may be able to do some cooking, even without refrigerated foods.

Spices like salt, pepper, and sugar will greatly improve the flavor of your food, which will give you a small sense of comfort.

In order to properly store your food, keep it in covered containers. Discard food that could possibly be contaminated, and if any food has an unusual color, texture, or odor, discard it as well.
30 Worst Foods for your Heart
By Dana Leigh Smith

Did you know that heart disease is the leading cause of death in the U.S.? Scary, we know! Kick out these ticker-harming foods from your diet to improve your health for years to come.

The heart: It's our most vital organ, but if you ask someone how to best care for yours, they'll likely tell you to find a nice guy who won't break it into a million pieces. (Thanks, mom!) Even M.D.s aren't the best source of heart advice: The average primary care office visit lasts just 10 minutes. So, even if your ticker is in danger, most docs will just tell you to watch what you eat and send you on our way, no other details provided.

That's not the very prescription to put into practice, and that's why we're here to help. Read on to discover 30 foods that sabotage your heart health and that need to be booted out of your diet ASAP.


Many people know that eating too much salt can raise their blood pressure. But not everyone realizes that uncontrolled high BP can cause their arteries to harden and narrow, increasing the risk of heart disease. That's not all: New research has also linked obesity to high sodium intake while another study found that overweight men with the highest salt intakes were 61 percent more likely to die of heart disease than those who consume less of the mineral.

You already know foods like chips and pretzels pack a lot of salt, but here we reveal 10 less-obvious sources of sodium that are making your blood pressure soar. Commit them to memory and keep them far away from your mouth!

1. Canned Vegetables

Veggies may be a cornerstone of a blood-pressure-friendly diet, but not the ones that come out of a can. The preservatives and sauces that keep the vitamin-filled veggies company inside the container are packed with sodium. Look for "no salt added" or "low sodium" options and be sure to rinse your veggies thoroughly before digging in. Can't find an unsalted option? Consider switching to frozen vegetables; there are plenty of unsalted selections

2. Restaurant Soup

Get this: P.F. Chang's Hot&Sour Soup Bowl, packs an artery-shivering 9,590 milligrams of sodium. That's more than four days' worth or the equivalent of about 55—yes, 55—individual bags of Cool Ranch Doritos. Not all restaurant's bowls of broth are quite that salt-filled, but even chains like Ruby Tuesday and Applebee's don't ladle out anything with less than half a day's sodium per bowl.

3. Cold Cuts

According to a recent survey, 48 percent of Americans are looking to cut back on sodium, however, according to a Journal of the Academy of Nutrition and Dietetics study, nearly half of Americans consume a sandwich every day—one of the top source of salt in the American diet. Coincidental? We think not. The bread and condiments certainly don't help the salt situation, but cold cuts and cheese are the primary culprits, contributing about 250 milligrams of sodium per slice. And let's be real: we all use at least three or four slices of the stuff, which equates to 1,000 milligrams of salt in a single sitting. Looking for delicious flat-belly lunches to eat instead of your tired turkey and mayo

4. Tomato Sauce

Want some pasta with that salt!? A half cup of Hunter's Tomato sauce packs a whopping 830 milligrams of sodium—which is more than you'd find in 97 Cheez-It crackers! To keep your blood pressure from spiking, look for jars of tomato sauce with fewer than 350 milligrams per half-cup serving. Both Amy's Light in Sodium Organic Family Marinara and Ragu Light No Sugar Added Tomato&Basil fit the bill.

5. Frozen Meals

Frozen dinners may be quick and easy options when you're time strapped, but they're also loaded with sodium. Yes, even the healthy-sounding options. Two prime examples: Lean Cuisine's Roasted Chicken and Garden Vegetables packs 620 milligrams of sodium and Special K's Sausage, Egg&Cheese Flatbread Breakfast Sandwich carries 700 milligrams—or just under half a day's worth. When you're in the freezer aisle, look for meals with less than 500 milligrams per serving

6. Vegetable Juice

Prefer to sip your greens rather than chew 'em? Stick with the freshly made varieties from a local juice shop (or your kitchen). The bottled versions are filled to the brim with salt. For example, just 8-ounces of V8 Vegetable Juice Essential Antioxidants has 480 milligrams of sodium. If you have to sip the bottled variety go for V8's low-sodium blend. It will save you 340 milligrams of sodium, which over the course of a month can really make a difference in your blood pressure levels.

7&8. Capers & Ketchup

When it comes to your blood pressure and heart health, condiments matter. Those capers you top your Chicken Piccata with? They carry over 200 milligrams of salt per tablespoon. And the ketchup you dip your fries into has 167 milligrams in the same serving size. Scale back on the condiments to maintain your flat belly and keep your ticker in tip-top condition.

9. Cottage Cheese

Even though this breakfast staple doesn't taste salty, a one-cup serving can carry almost 700 milligrams of the mineral—more than a third of what you're supposed to have in an entire day. If you're going to keep the stuff in your breakfast lineup, swap to a no-salt-added variety. Or, better yet, eat a container of Greek yogurt instead. It's a low-salt, high-protein cottage cheese substitute we're big fans of.

10. Beef Jerky

Jerky is super trendy right now, thanks in part to the ever-growing Paleo trend. Sure, it's free of refined grains and packed with protein, but it's also notoriously high in salt—not good news if you have high blood pressure or want to keep your heart healthy. A small, 1-ounce serving can have an upwards of 700 milligrams of salt, which is more than four times what you'd find in the same serving of chips.

When you have more cholesterol in your blood than what's considered to be healthy, it can clog your arteries with plaques that increase the risk heart disease. What causes the backup? A diet high in certain types of cholesterol, saturated and trans fats. Read on to meet the most dangerous fat- and cholesterol-laden eats on the planet.

11. Coffee Creamer

Traditional coffee creamers are prime sources of trans-fats, often hiding under the guise of its lesser-known name: hydrogenated oil. Trans fats have been shown to raise cholesterol levels and diminish memory in adults under 45 years old—scary stuff! Our advice: Switch to milk or use one of Coffee Mate's Natural Bliss creamers—they come in great flavors and are totally free of scary ingredients and heart-harming fats. Alternatively, try tea! One Dutch study found that people who drank three daily cups of antioxidant-filled tea had half the risk of heart attack of those who didn't sip the brew at all.

12. Frozen Pies

We know that baking a pie isn't easy—but tread carefully in the land of frozen lattices and crumble tops. Frozen desserts one of the most potent sources of trans-fat in the supermarket. In fact, Marie Callender's Lattice Apple Pie packs 3 grams of the stuff per slice—that's more than you should eat in an entire day. One 14 year study of 80,000 women found a positive correlation between heart disease and the consumption of foods containing trans fatty acids so stay away at all costs—your ticker and waistline will thank you!

13. Ice Cream

A healthy adult should consume no more than 300 milligrams of cholesterol a day. A cup of certain Ben and Jerry's flavors contain more than a third of the day's intake (130 grams!)—and so do plenty of other creamy, cool treats. To indulge in something icy without freezing out your heart, make a batch of banana ice cream. Here's how: Slice two bananas and place them in a bag and freeze overnight. The next day, blend them up on high with some milk and almond butter until the mixture reaches a consistency that resembles ice cream. Shavings of dark chocolate make for a tasty topping, as do raspberries—a potent heart-healthy food. High fiber foods like raspberries have been shown to reduce levels of bad cholesterol in the blood, according to the Mayo Clinic.

14. Fried Chicken

Grilled chicken breast is one of the best 29 Best-Ever Proteins for Weight Loss, but when you keep the skin on and dunk it into a deep fryer, the nutritional reality of your meal changes—and fast. In fact, one 4-ounce serving of fried chicken with the skin on it has as much cholesterol as 11 strips of sizzling bacon! Do your heart a favor and opt for a more heart-healthy piece of poultry.

15. Margarine

Butter alternatives like margarine are often made with partially-hydrogenated oils, one of the most common sources of trans-fats. You may have heard that this type of fat is linked to heart disease, but what most people don't know is that it may also accelerate the skin's aging process by making the skin more vulnerable to ultraviolet radiation. Eek! Hello, wrinkles! Skip this high-cholesterol food and stick with heart-healthy olive oil or small amounts of grass-fed butter instead, suggests registered dietitian Isabel Smith.

16. Biscuits

Bad news, Southern food lovers: Packaged biscuits—the fluffy pillows of goodness that make weekend brunch and fried chicken dinners extra delicious—are chock full of trans fats that can hurt your heart. In fact, each of Mary B's Buttermilk Biscuits carries three grams a pop, which is more than a day's worth. And though the nutrition label on Pillsbury Grands! Buttermilk Biscuits reads "0 grams" in the trans fat column; it's made with hydrogenated soybean oil—a dead giveaway that there are traces of the dangerous fat in the biscuits. Opt for a whole grain English muffin at breakfast or a whole grain roll at dinner (we like Alexia's Whole Grain Hearty Rolls) to keep your arteries clean and clear.

It's a little-known fact that impaired glucose tolerance and diabetes increases your risk for heart disease. That said, a major part of keeping your heart healthy involves keeping your blood sugar levels in check. And according to the Mayo Clinic, if you already have diabetes, tight blood sugar control can help reduce the risk of cardiovascular disease. Sure, candy and soda can wreak havoc on your system but there a number of other things you may not realize can mess with your sugar levels, too. Read on to get in the know.

17. White Rice

While whole grains can reduce your risk of dying of heart disease by nearly 20 percent but nutrient-stripped refined grains have the opposite effect on your health. In fact, in one study of more than 350,00 people, those who ate the most white rice were at greatest risk for type 2 diabetes—can't say we're too shocked. Bottom line: Stick with whole grains to ward off the disease.

18. Blended Coffees

Warning: Blended coffees laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake. Not only can the sugar overload send blood glucose soaring, but the caffeine can also increase your blood pressure levels—a combination that's less than ideal if you're trying to ward off diabetes and heart disease. To stay healthy, stick with plain java with milk and cinnamon, a spice that's been shown to decrease the risk of heart damage as a result of high blood sugar.

19. Chinese Take-Out

Thanks to their sugary sauces and deep-fried breading, Chinese restaurant favorites like sesame chicken and sweet and sour pork are packed with calories, fat, sodium, and carbs. Experts say this combination of dietary demons can spike blood sugar dramatically and keep it elevated for a substantial chunk of time—not what you want! To keep your glucose levels in check without giving up the flavors you love order steamed veggies and your protein of choice and ask for your favorite sauce on the side. If you only spoon on a tablespoon or two, you'll improve the healthfulness of your dish ten-fold. Oh, and, ask your server to hold the rice or see if they have the brown kind.

20. Cinnamon Rolls

All pastries are sugar and carb landmines, but cinnamon rolls may be the very worst of the lot. Consider this: A Classic Roll from Cinnabon has 880 calories, 127 grams of carbs and 58 grams of sugar—which is about what you'd find in 10 Chips Ahoy! Chewy cookies.

21&22. Bacon & Sausage

The bacon and sausage you enjoy for breakfast, and the deli meats you use to make your lunch may be putting your life at risk. How? Many of these meats contain nitrates, a preservative that interferes with the body's natural ability to process sugar, which increases the risk for diabetes. If that wasn't bad enough, most processed meats are also loaded with sodium, a known contributor to hypertension that can make you bloat and set you up to develop heart disease.

Obesity and belly fat has long been linked to cardiovascular disease. That's because the more fat that's stored in your midsection, the higher your blood pressure, blood sugar, and cholesterol levels are bound to be. Discover some of the top belly-wideners below.

23. Bouillon Cubes

When made with a homemade stock or low-sodium broth, soup is a healthy, soothing meal. Make the stuff with a bouillon cube, however, and you've got yourself an entirely different bowl of nutrition—one that's overflowing with monosodium glutamate. MSG is a flavoring agent that increases appetite and tells the body to pump out insulin, the fat-storage hormone. Needless to say, regularly eating the stuff can cause those extra pounds to creep onto your frame.

24. Potato Chips

According to Harvard researchers, chips are one of the worst foods for your belly. Not only are they saturated with saturated fat, which causes your gut to expand and puts your heart in the danger zone, they're also crusted with salt—yet another nutrient linked to cardiovascular disease when eaten in excess. In the Harvard study, daily chip consumption alone was responsible for adding nearly two pounds of flab to study participants' frame every four years.

25. Diet Soda

Did you hear? Recent studies have found an association between sipping diet soda and a wider waist circumference. It may seem counterintuitive since your go-to Diet Cherry Pepsi has zero calories, but researchers think diet soda drinkers may overestimate how many calories they're "saving," and then overeat. Here's our advice: If you're sipping diet cola on the reg, trade in your daily can for water flavored with some fresh citrus fruit (it's more flavorful than the plain stuff). Why water? According to Sponge Loma Linda University researchers, drinking five or more cups of H20 daily can slash heart disease risk by up to 60 percent! Sounds like a great reason to ditch the bubbly to us.

26. Cheese

Fun fact: Cheese is the single biggest contributor of saturated fat to the American diet. And unlike other fats, the saturated variety is the most likely to be stored in the stomach and wreak havoc on your cardiovascular well-being. Scale back of the mozzarella and cheddar to zap away belly fat and keep your ticker pumping problem-free.

27. Pizza

A moment on the lips, a lifetime on the hips? How about this: A night at the Hut, a lifetime in the gut. In fact, pizza is the second biggest contributor of saturated fat to the American diet, and most slices serve up half a day's worth of the artery clogger. To keep your health and waistline in check, stick to one slice and pair it with a house salad. This is far better than going back for rounds two and three of the doughy stuff.

28. French Fries

Consider Fresh fries a triple threat to your heart health. Not only are they filled with simple sources of carbs that can spike your blood sugar, but they're also filled with fat and salt, too. In fact, one 20-year Harvard study found that people who regularly ate fries gained more than three pounds of body weight every four years. And over the course of the study, the French fry eaters gained 15 pounds of belly flab from fries alone!

29. Steak

Studies show that eating the right cuts of beef can help whittle your middle, but pick the wrong cut and your dinner could have the opposite effect on your figure. Ribeye, T-bone, and New York Strip are three fattiest cuts known to man or cow and can lead to abdominal obesity and larger waist circumference if eaten on the reg. Stick to grass-fed top sirloin or London broil to maintain your flat abs and keep your heart in top condition.

30. Fruit Juice

It's natural! It's packed with Vitamin C! It comes from Florida! What could be wrong? Well, while 100 percent fruit juice is a better pick than sugary drinks like Sunny D, even the all-natural stuff still packs up to 36 grams of sugar per cup—or about what you'd get from popping 4 Krispy Kreme glazed donuts into a blender and hitting frappe. What's more, most of the sweetness in juice comes from fructose, a type of sugar associated with the development of belly fat. Trick your belly into shrinking itself by filling your glass with some refreshing detox water. Just add fresh berries to plain ol' H20 and chill. Why berries? Blueberries, raspberries, and strawberries are both potent sources of salicylic acid—the same heart-disease fighter found in aspirin—making them some of our favorite water additions for heart health.
Things to have on hand for a Natural Disaster
Natural disasters can bring out both the best and the worst in people, but you can reduce the panic and anxiety of adverse weather conditions by being prepared with tools and resources that can secure your safety. Balancing safety with being human is key, says Scot Conway, leadership trainer at Guardian Quest Martial Arts in Spring Valley, Calif. “Disaster preparedness includes getting back to your life and work as quickly as possible after the disaster,” he says. Protect and prepare your home and your family by having the essentials on hand.

Emergency Contact Information

When a natural disaster occurs, keep your family together as best you can, recommends Conway. “Put contact information and medical information on every member of your family,” he says. “In case you get separated, make sure a note with each person identifies any information a first responder might need to know.” It’s also crucial to have a list of emergency numbers for local family members, neighbors and close friends. Teach your children how to use 911 and create a plan for emergencies that includes specific procedures and tasks for each family member.

Bandages and Medical Supplies

A first-aid kit is a must-have for your home. You need bandages, disinfectant and triple antibiotic ointments for treating minor cuts, scrapes and wounds, says Brandon Maye, founder of Practical Applications, an independent security consulting firm in Jacksonville, Ala. “Small cuts and wounds can become debilitating if infected and must be treated properly if in a survival situation,” says Maye. Pack up a variety of bandage sizes, travel-size disinfectant wipes and ointments in a waterproof bag to have handy.


If a blackout occurs, a flashlight is essential, says Maye. “There is nothing worse than being caught in the dark without a flashlight except being caught in the dark with a flashlight that doesn’t work,” he says. Stock up on batteries and keep them near the flashlights in your home. If your house is multistory, keep a working flashlight on each level to avoid falling up or down stairs in the dark. Rechargeable flashlights are a handy tool, but always keep a battery-operated as a backup when the power is out.

Socks, Gloves and Hats

Regardless of the time of year, a warm, dry pair of socks can increase your comfort level during a natural disaster, says Maye. Pack a pair for each member of the family in case rain, snow or soot dampens their socks. In cooler weather, a poncho, hat and pair of gloves are also essential to keep the elements off your skin and avoid the risk of frostbite when temps are freezing. If you have room in your disaster-preparedness bag, toss in a pair of rain boots as an extra precaution from flooding areas


Ensure that you have the energy needed to survive a natural disaster. Lorraine Holmes Milton, Houston-based author of “Disaster Master Plan,” suggests gathering enough nonperishable food to feed your family for 72 hours. Holmes Milton recommends ready-to-eat meals, protein bars, fruit cups, peanut butter and jelly with crackers and canned meat. Juice boxes and bottled water are also essential to pack. “These nonperishable foods can be very beneficial during any emergency situation,” she says. Check your food stash monthly to ensure it has not expired and to swap out with fresh nonperishables.

Water and Purifying Tablets

Since you can’t predict the amount of time your family may be under distress during a natural disaster, be prepared with at least 1 gallon of water for each person for seven days, recommends Holmes Milton. Store additional water for bathing during a disaster. Just in case you don’t have enough bottled water packed, purchase water-purifying tablets to disinfect polluted or suspended water so it is safe for drinking.

Emergency Radio

When power is lost and cell phones are out of range, an emergency radio can provide you with life-saving instructions. An emergency radio tuned to NOAA Weather Radio All Hazards is what the American Red Cross recommends, says Holmes Milton. This radio receiver runs on minimal or no power and is designed to function even when you are isolated or affected by a power outage. The receiver broadcasts emergency information for your area. “Adhere to the disaster information on the emergency radio, especially the mandatory evacuations,” says Holmes Milton. “If the authority tells you to evacuate -- evacuate.”

Power Inverters

Whether your area is affected by a tornado, hurricane, flood or blackout, having a backup power source during a disaster can help you communicate with others and power up medical machines and devices necessary to keep your family safe. Holmes Milton points out that power inverters can be used to charge your cell phones, laptops, oxygen machine or even a nebulizer for asthma patients. A power inverter converts DC power to AC, so you can use batteries or a car charger to restore power to appliances, electronics and medical machines during an emergency.

Fire-Starting Materials

In cold temperatures, you will need an alternative source of heat to stay warm and cook meals until the disaster abates. Fire-starting materials are essential tools you need in case of a natural disaster. Have dry wood stored near your home and a few newspapers, matches or lighters. In extreme cases, you may even have to get creative, says Maye. “Whether you use a steel wool and a 9-volt battery or a magnesium stick, the ability to start a fire in a survival situation can mean the difference in life and death,” he says.

Mobile Technology

A charged cell phone or electronic device with wireless access can help you communicate with family, friends and first responders; get critical instructions and information from emergency personnel and government officials; and "warn other individuals that there may be danger approaching," says engineering professor Pamela McCauley Bush, leader of University of Central Florida’s Human Factors in Disaster Management Research Team. “Mobile technology has been critical in supporting ‘information seeking’ in crisis events, facilitating public action, and serving as a source of functional and emotional support.”
7 Lesser Know symptoms of Breast Cancer
When certain cells in your body divide uncontrollably and spread to their surrounding tissues, it is known as cancer. In breast cancer, the cells of your breast that grow out of control can be felt as a lump or can be seen on x-ray. These cells can affect their surrounding tissues and can even spread to remote parts of your body. The extent to which cancer has progressed through your body is known as a stage. It is necessary to detect cancer at an early stage so that it can be treated effectively. Though the lump and wrinkling of the skin around the nipples are the most obvious signs of breast cancer, there are other signs that you can look out for. Breast cancer does not necessarily start from the nipples; it can start from the different areas of your breast, and not all forms of breast cancer will form noticeable lumps.

1. Unexplained Swelling

Swelling of the areas around your breast can be an indication of inflammatory breast cancer. Such swelling should not be ignored as it can appear much before the lump appears. Your armpits and the area around your collarbone can experience swelling when the cancer spreads to the lymph nodes of those areas. It should be checked immediately as the cancer can be an aggressive one.

2. Upper Back Pain

Before any other signs of breast cancer manifest, you can experience pain between your shoulder blades. The glandular tissue of the breast extends into the chest, and when cancer cells grow there, they push against your spine, causing back pain. If the cancer spreads to the bones, it can result in secondary bone cancer.

3. Pain In The Armpits

Breast cancer first spreads to the lymph nodes of your armpits, resulting in the tenderness which is often accompanied by pain. Watching out for these signs can help you identify an early onset of breast cancer.

4. Fluid Discharge

When breast cancer starts beneath your nipples, it can cause your nipples to change texture, color, and shape. It can cause your nipples to become tender and a clear or bloody fluid discharge can occur.

5. Itchy Breasts

Extreme itchiness of the breasts that does not go away by scratching can be a symptom of inflammatory breast cancer. The cancer cells obstruct the blood vessels and lymph nodes, which causes fluid to build up beneath the skin. This causes the appearance of rashes that will be itchy. Usually, ointments will not give you relief from the itch.

6. Changes In Breast Size And Shape

When you have breast cancer, you might notice that one or both your breasts change from round to oval. They hang down lower than usual, become limp, and stick out to either side. If the cancer is deep in the breasts, your breasts can change in appearance without a lump being produced.

7. Fatigue

As your cancer grows, you can experience fatigue that does not get better with rest. You can experience this especially if your cancer is in the advanced stage. The cancer cells might have pressed against your blood vessels or might have spread to your bone marrow, causing tiredness.

You should always watch out for the subtle signs of breast cancer as it will give you a better chance of fighting the disease. It is not the end of the world if you develop breast cancer. You can fight against it and win. Be strong, and go to the oncologist as soon as you notice any changes in your breasts. Take proper treatment and medication and make sure your diet is rich in nutrients and antioxidants.


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ZEBIT Marketplace (OPTIONAL SIGN UP) is available to employees that 1) are at least 18 years of age 2) have been employed with MITW/CMN/MCR for at least one year 3) have an annual salary of at least $16,000 and 4) have direct deposit of paycheck.

ZEBIT Marketplace offers an interest free line of credit to employees meeting the criteria above to purchase items on ZEBIT Marketplace. Employees are billed for purchases, interest free. over the course of six months. Payments for purchase on ZEBIT Marketplace ARE NOT deducted from your paycheck. Payments must be made directly to ZEBIT Marketplace.

myStrength was introduced at the Employee Benefits Fair. It is a wellness website that can help with issues such as stress and anxiety. It's easy to sign up!!!! Go to www.mystrength.com and click on the sign up button. When asked for an access code, enter one of the following codes (CMNEMP/MCREMP/MITWEMP/Menominee) depending upon where you are employed. Complete the sign up process with a brief Wellness Assessment and personal profile.

Upcoming Events


Vision & Mission Statement

Promoting healthy choices among our employees, families, and community by providing activities, education, support, and resources to encourage healthy lifestyles.

To embark on the journey towards your goals and dreams requires bravery...
To remain on that path requires courage...
The bridge that merges the two is commitment.
~ Dr. Steve Marboli

MITW Wellness Facebook

Join the Wellness Facebook page to stay in the loop on all news, events, photos and other updates!

HRA (Health Risk Assessment) FAQs

Click here to learn more about Health Risk Assessments  

MITW Employee Wellness Program

Journey....   is a voluntary wellness program available to employees of MITW, CMN and MCR. Employees and spouses currently covered by MITW Employee Health Plan may participate in a Health Risk Assessment and Health Screening and earn $100.00
All employees can earn additional incentives up to $150 a year earning points by participating in various activites  
(list of activities will be provided prior to January 1, 2017).     In addition, anyone earning points in a month will be entered in monthly drawing for gas gift cards.
Employee meetings will be held before January 1, 2017 to provide additional information on

Examples of Activities to Earn Points on Your Journey
  • Participate in CPR/Safety/OSHA Trainings
  • Complete courses with Star 12 (Online)
  • Eliminate Tobacco Products
  • Rec Center Membership & Regular Visits
  • Cultural Related Events (Beadwork/Dance/Language Classes)
  • Zebit Financial Wellness (Online)
  • MyStrength-Health Club for the Mind (Online)
  • Physical Fitness Group Activities (Yoga/Exercise classes)
  • Get a "Wellness Buddy"
  • Nutrition/Diet Support Group (ex. Weight Watchers)
  • Participate in Health Challenges
  • Participate in Wellness Workshops/Educational Seminars
This is NOT an all-inclusive list. Additional information will be presented at Wellness meetings prior to January 1, 2017.