WELLNESS 2021: "Take Action" ESHCA Wellness Newsletter November 2021 The shareable link (printable) for this issue: https://conta.cc/3EEgd5w For complete member services visit us at: www.eshca.org

The ESCHA 35-Day Nutrition Challenge: $50 Incentive

"Take Action": Participate in the ESHCA 35-Day Nutrition Challenge!!! Click for details! (Note: this is not a newsletter challenge, all members and member-spouses are eligible to participate!) Why? 60% of Americans have 1 or more chronic diseases! Including high blood pressure, type 2 diabetes, and low back pain. 80% of chronic disease can be managed or cured through lifestyle! Good Nutrition, Sufficient Exercise, Quit Tobacco "Let Food Be Thy Medicine and Medicine Be Thy Food" (Hippocrates) Drinking 64 ounces of water per day reduces risk of heart disease 41% in women and 54% in men; Lean Proteins (chicken, fish, eggs) repair tissue damage and control blood sugar; 3 stalks of celery per day lowers blood pressure; Almonds reduce cholesterol and control blood sugar; Blueberries are loaded with antioxidants; -and- Broccoli lowers your risk of cancer! "Practice" these healthy habits and many more, register today!!!

Register for the 35-Day Nutrition Challenge

Chronic Disease: What its Metabolic Syndrome? "Improve Your Numbers"

Metabolic Syndrome afflicts 34% of American adults, it is... a collection of risk factors increasing the likelihood of heart disease, stroke, and diabetes. Risk Factors and Diagnosis directly relate to "Know Your Numbers" (AHA):  1) High Blood Glucose (Fasting) > 100 mg/dl or taking glucose lowering meds 2) Low levels of HDL < 40 mg/dl for men; 50 mg/dl women 3) High Triglycerides > 150 mg/dl 4) Large Waist Circumference 40-inches or more men; 35-inches or more women 5) High Blood Pressure Greater than 130/85 6) Risk increases with Age

"Improve Your Numbers" to Prevent, Manage, or Cure: Adopt healthy lifestyle habits Weight Loss 5-10% Exercise 150 minutes of aerobic exercise per week Nutrition Vegetables, fruit, lean protein, healthy fats, and whole grains Monitor "Your Numbers" Annual Physical Bloodwork Glucose, HDL, and Triglycerides Purchase an Automated Blood Pressure Monitor Take your blood pressure daily (pictured) Measure your waist circumference using a tape measure 

$25 Monthly Challenge - Fill Out and Score the Nutrition Portion of the General Health Assessment 3 steps: 1) Fill in the assessment (Print) 2) Score the assessment 3) Return (attach a cellphone picture) the assessment with your score and a comment or two on what you are doing well and what you can do better. It can be emailed, mailed, or faxed Challenge notes: Reminder: only 1 incentive can be issued to each member-household with the exception that more than one member-employee lives in that household. Please contact me if you have questions. The last day to submit this challenge is 12/15/21.

Thanksgiving Day Strategy to be Healthy and Indulge!

1) Eat a small but filling breakfast...DO NOT SKIP IT!!! Research shows, skipping meals often results in more calories ingested daily. Try a Veggie-Packed Breakfast Frittata! 2) Drink lots of water throughout the day and at dinner. 3) You're plate: 50% vegetables, 25% protein, 25% grains Click on the picture for an option to leftovers! 4) Wait 20 minutes after your meal to let your brain recognize you are full. 5) Have desert! You deserve it. Cut calories with Pumpkin Cheesecake 6) Take a 30-minute walk after dinner instead of a nap. Make sure you include greens with your turkey dinner! Everything is better with bacon!

Brussels Sprouts with Bacon

Are you collecting your "Wellness Bucks"? ESHCA encourages you to live a healthy lifestyle while being informed on your health and retirement benefits Click the link to review Wellness Incentives for 2021 Incentives encourage members to "Take Action": use preventative services (annual physical) engage in healthy lifestyle activities: exercise and nutrition stay connected through email and text notifications (online newsletter) Contact Patrick if you have questions or need assistance!