WELLNESS: 2020 VISION
ESHCA Wellness Newsletter
September 2020
The shareable link (printable) for this issue: https://conta.cc/2F79KXi
For complete member services visit us at: www.eshca.org
"The Butt Stops Here":
Get Your $50 Smoking Cessation Incentive
The "Butt Stops Here" is a free virtual smoking cessation program offered through MVP.
  • Cigarette smoking is the leading preventable cause of death in the United States (CDC).
  • Cigarettes contain nicotine (making them highly addictive) and 69 chemicals known to cause cancer. Nearly every organ of the body is effected by smoking.

Quitting is tough and may take multiple attempts, NEVER GIVE UP!!!
  • There is no one way to succeed at quitting, but studies have shown that even one meeting with a therapist or a group of people who are also attempting to quit can increase the likelihood of success (GoodTherapy).

How long does it take to reverse the harmful effects of smoking?
  • Within 20 minutes of quitting your heart rate drops
  • 12 hours after quitting, carbon monoxide levels in your blood return to normal
  • 2 weeks to 3 months:
  • risk for heart attack drops
  • lung function improves
  • 1 to 9 months
  • coughing and shortness of breath decrease
  • 1 year
  • added risk of coronary heart disease is half that of a smoker
  • 2-5 years
  • stroke risk is reduced to that of a non-smoker
  • risk of cancer of the mouth, throat, esophagus and bladder is reduced by 50%
  • 10 years
  • lung cancer death rate is half that of a smoker
  • risk of kidney and pancreatic cancer decrease
  • 15 years
  • risk of coronary heart disease is back to that of a nonsmoker

Several classes are being offered in September and October, click the link to register:
Receive the $50 Smoking Cessation Incentive...
  • Completing 5 of the 7 one-hour sessions will earn you a "Completion Certificate"; email (good cell phone picture works), mail or fax me a copy and I will send you the $50 Smoking Cessation Incentive! Note: you must currently be a member or member-spouse on the ESHCA Health Insurance Plan. Contact me with questions.
Recipe(s) of the Month:
Muffin Tin Meals, Reduce the Muffin Top
Stomach fat linked to early death...
  • A study conducted by the Mayo Clinic spanning 14 years determined that a normal weight man (based on BMI) with excess belly fat (based on hip to waist ratio) was 87% more likely to die early than a normal weight man without excess belly fat. They were also 50% more likely to die early compared to an overweight or obese man.

Two kinds of body fat:
  • 1) Subcutaneous
  • Can you pinch an inch? Subcutaneous fat is stored under the skin, a certain amount is normal and healthy but excess can cause hormonal imbalance and sensitivity (healthline).
  • 2) Visceral fat
  • Do you have a "rock hard" belly? More common in men, visceral fat is stored in the abdomen around the major organs such as the liver, kidneys, pancreas, intestines and heart. Excess amounts are linked to an increased risk of diabetes, stroke, heart disease, Alzheimer's disease and certain kinds of cancer.

Assess and monitor your belly fat by measuring your waist:
  • How to?
  • stand up
  • find the space above the hip bone and the bottom rib (close to your navel)
  • wrap the tape around the midsection (make sure it is straight and horizontal), holding it snug but not pressing into the skin
  • breathe out before you measure
  • What is considered healthy?
  • women's waist < 35 inches
  • man's waist < 40 inches


Reducing belly fat...
  • Can be done through moderate exercise and a balanced diet consisting of fruits, vegetables, whole grains, lean meats and low-fat dairy products. Low-calorie "Muffin Tin Meals" (HealthWholeness) make meal planning and prep quick and easy! They can be stored in the refrigerator or cooler and easily be taken to work.


$25 Challenge - Upper Body Stretch Challenge:
3 stretches for 12 days over the month of September (click on the links below)!


Financial Wellness:
The Real Cost of Coffee and Lunch
QCI's September article got me thinking...
  • What if we actually lived like our ancestors and "walked 5 miles to work each day, in 5 feet of snow, up hill both ways"? Not only would we save a "boatload" of money (average car costs $8,000 per year to operate) but the increased physical activity would greatly reduce the risk of chronic disease! Probaby not realistic for most, since a car is often an integral compenent of having a good job but considering the following, there are ways to save.

QCI states:
  • 82% of Americans spend an average $57 per week on coffee and lunch, that is $21 per week on coffee and $36 per week on lunch adding up to $2,964 per year!

  • Health: 30-million Americans drink a specialty coffee each day some containing more than 1,000 calories.
  • Health: recent study (Tufts University), 73% or restaurant meals had over half the days total recommended calories!
  • Result of large portion sizes containing high amounts of fat, sodium and sugar.

Preparing meals at home saves money and calories (Eat This, Not That)!
  1. Less likely to deep fry - better prep - more likely to bake, broil, grill
  2. Lower fat and fewer carbs (sugar)
  3. Smaller portions
  4. Control sodium - lower blood pressure reducing risk of stroke and kidney disease
  5. SAVE MONEY on mark up costs, service charges, gratuities, gas and parking fees

Bottom line:
  • When balancing your budget or increasing your savings, cutting back to just 2 times per week will save you $1,196 per year!

Strength Exercises - Core Combo #6
Reduce low back pain using the "Windshield Wiper" (obliques/lower back) and the "Side Lying Clam" (gluteus medius). For a complete core conditioning workout add Combo #1 or Combo #2.
Windshield Wiper
Side Lying Clam
1) Lay flat on your back, extend your arms out to the sides.
2) Bend your knees to 90-degrees and lift your feet off the floor.
3) Slowly "drop" your knees to the right, going as far as you comfortably can without touching the floor.
4) Feel the stretch in your left side (obliques), pause and return to the start position.
5) Repeat in the opposite direction.
6) Complete 5 - 15 repetitions on each side.
7) Want to make it more challenging? Straigthen your legs!!!
1) Lay on your right side, support your head using your right forearm.
2) Place your left hand on the floor, leaning into it slightly.
3) "Stack" your hips, knees and feet (on top of one another).
4) "Engage your core", contract your right glute lifting your knee. Keep your weight forward to avoid rotating in your lower back.
5) Pause at the top of the movement, return to the start position.
6) Complete 5 - 15 repetitions and repeat on the opposite side.