Words from Wellness | February 2023

Fit in Walking: Morning, Noon or Night

February is Heart HealthMonth , a time when we can focus on our

cardiovascular health. Friday, February 3 rd is Wear Red & Give Day.

■ Recruit some coworkers to join you. You can keep each other on track. ■ Depending on your walking pace, the weather and how much you sweat, you may be able to wear your work clothes and just put on athletic shoes. Or you may prefer to change into a t-shirt. ■ In cooler weather, you might need a jacket, hat or gloves. If you’re walking briskly, you’ll heat up in a few minutes, so don’t overdress. ■ Bring your lunch or pick a route where you can grab a quick healthy meal at the end of your walk. Is working out after work your idea of happy hour? ■ Have a light snack about an hour or two before you leave so you don’t experience an energy dip and talk yourself out of walking. Try yogurt, a handful of almonds or a piece of fruit. ■ Pick a route without heavy traffic because rush hour can increase air pollutants. ■ Do some shoulder rolls and other warm-ups to release the stress of the day before heading out. ■ If it’s already dark, wear reflective clothing or carry a light. Source: https://www.heart.org/en/healthy-living/fitness/walking/fit-in- walking-morning-noon-or-night

Walking is one of the simplest ways to get active and stay active. With each step you take, you travel further down the path to a healthier lifestyle. Research has shown that walking can have a significant impact on your health by lowering your chances of heart disease. These tips will help you get your walk on at the right time for you. Like to move as soon as your feet hit the floor? ■ Before you go to bed, get your walking clothes and shoes ready so it’s easy to put them on quickly and head out the door. ■ Eat a piece of fruit or a few spoonfuls of yogurt for a quick fuel-up. ■ Walking to your favorite jams may help get you moving. Just make sure you can still hear traffic. ■ If it’s still dark, wear reflective clothing or carry a light. ■ Be sure to stretch a bit at the end of your walk. Watch a morning news show or check your email while stretching. Is lunchtime the only break in your busy day? ■ Schedule your lunchtime walk in your work calendar. Think of it as an important appointment. ■ Keep everything you need for walking at work. This way you won’t find yourself saying “I forgot my shoes. I can’t go.”

Announcing the 2023 Wellness & Health Reimbursement Program! As part of our continued effort to encourage our employee owners to take steps to improve their wellbeing the Wellness & Healthcare Committee are excited to announce the launch of our 2023 “Well-Health” Reimbursement Program . How it works: Employees will receive a onetime $100 Gift Card reimbursement for proof of purchase or registration of any of the following eligible subscriptions, events or items listed below. To receive your gift card, send an email to Shannon Powers with your proof of purchase. This must be a detailed invoice or receipt that shows the vendor, date and item purchased. Eligible Expenses • Fitness or Wellness-related Event Registration • Gym Membership or Trainer Sessions • Class enrollment related to Health & Wellness • Fitness Equipment (i.e. Bike, Weights, Yoga Mat, Running Shoes) • Wellness-related App subscriptions • Reading Materials related to Health & Wellness

HEART-HEALTHY EATING

Wellness Resources & Benefits Reminder! Past Wellness Webinars can be found on the Intranet! Documents and Resources > Video Library Solutions EAP Short-term, confidential counseling and/or referral for employees and employee family members. www.solutions-eap.com Cigna Talkspace Convenient, safe and secure online therapy from any location. talkspace.com/cigna

Heart-healthy eating means eating food that can help lower your risk of heart disease, heart attack, and stroke. It focuses on eating more healthy foods and cutting back on foods that aren’t so good for you. It is part of a heart- healthy lifestyle that includes regular activity and not smoking. A heart-healthy eating plan means that you: ■ Eat fruits, vegetables, whole grains, beans, and other high-fiber foods. ■ Eat lean proteins, such as seafood, lean meats, beans, nuts, and soy products. ■ Eat healthy fats, such as canola and olive oil. ■ Choose foods that are low in saturated fat and avoid trans fat. ■ Limit sodium and alcohol. ■ Limit drinks and foods with added sugar. ■ Stay at a healthy weight by balancing the calories you eat with your physical activity.

There are a few heart-healthy eating plans. They include the DASH diet and the Mediterranean diet. DASH diet The DASH diet is an eating plan that can help lower your blood pressure. DASH stands for Dietary Approaches to Stop Hypertension. It includes eating fruits, vegetables, and low-fat or nonfat dairy foods. It also includes eating whole grains, fish, and poultry. Mediterranean diet The Mediterranean diet is a heart-healthy style of eating. It features foods eaten in countries that border the Mediterranean Sea. This diet emphasizes food rich in fiber and healthy fats. These include fruits, vegetables, nuts, fish, and high-fiber grains. The diet limits meat, cheese, and sweets.

More resources can be found on the Intranet.

Source: https://my.cigna.com/web/secure/consumer/wellness/healthwise?parent=8&id=av2065&lang=en-us&pageType=Topic