Volume 6 | Issue 9 | Dec. 2018

The Wellness Wire keeping your finger on the pulse

Each month, "The Wellness Wire" provides calendars of events hosted by providers of Florida State Group Health Insurance.

Select the button for this month’s events.Upcoming EVENTS➤

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The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 1

Seven Ways to Manage Stress During the HolidaysBy E4

When you think about the holidays, you may think of fun family traditions and creating special memories. But it’s not uncommon to stress about this time of year and overlook your mental and physical health. This year, give yourself the gift of self-care by trying these seven tips to keep holiday stress away:

1. Start new traditions. If the holiday season triggers painful or upsetting emotions, start a new tradition based on something that brings you joy. Be creative!

2. Keep up your healthy habits. When schedules get chaotic, the first two things to fall off are workout routines and healthy meal planning, which can leave you feeling sluggish and less motivated to knock out a big to-do list. Connect with your State of Florida Employee Assistance Program (EAP) your self for inspiration.

3. Spend time with a friend. If you’re feeling overwhelmed, you may be tempted to isolate yourself– but that can make you feel worse. Start small by meeting a friend for lunch or volunteering at a local charity together.

4. Make it a group effort. If you’re hosting family or a holiday event at your house, don’t carry the load all by yourself. Ask others to pitch in with the chores and focus on spending more quality time together. Use your State of Florida EAP work-life services to make things easier.

5. Celebrate the good things. It can be easy to focus on what you don’t have or compare yourself to others, especially on social media. Remind yourself how fortunate you are. Let your friends know you value their friendship – they may even be feeling a little down, too.

6. Go outside. The cold weather and a foul mood can keep you indoors, but a little fresh air and sunshine can give you a much-needed mental uplift. Even a short walk can help reboot your mindset.

7. Be willing to get help. The holiday blues can hit anyone. Sometimes, though, it can be tough to overcome. If you need help, talk to someone – a friend, a loved one or a trained counselor. Talking about your feelings and triggers will help you understand the best ways to cope.

When the holiday hoopla feels like too much, take a deep breath and check in on your mental health. Remember, your State of Florida EAP can connect you with free, confidential counseling and other resources whenever you need it. Reach out today at 844-208-7067 or visit sofeap.com.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 2

1. Eat healthy, stay active. Everyone should stick to healthy eating, but for those with chronic conditions it is especially important. Health concerns don’t take holidays, so focus on following your dietary restrictions. Fill up on fruits and vegetables that pack nutrients. Limit your portion sizes and foods that are high in fat, salt, and sugar. Also, continue to be active for at least two and a half hours a week and help kids and teens be active for at least one hour a day.

2. Watch your diet. Even though there will be a lot of tempting treats available, indulge with moderation, stick to your healthy diet between holiday celebrations to minimize straying from your health and weight control plan.

3. Stay active. Regular exercise is one of the keys to staying healthy and can help improve your stamina, energy, and mood. It also helps you to maintain a healthy weight. Join a health club that offers instructor-led fitness classes nutritional counseling sessions, and wellness programs. To help you get started, AvMed offers a fitness facility discount program called Active&Fit Direct℠. Log in to your AvMed account and search under Services & Programs – Wellness Programs for details on Active & Fit benefit and other resources to keep you living WELLfluent today.

4. Drink moderately. Extra holiday drinks can innocently turn into extra pounds during the holidays. In fact, for a moderate drinker, consumption can easily reach about 1,600 calories. It can also lead to poor sleep and overeating.

5. Bring your own food. Whip up a healthy dish to ensure there’s something you can indulge in.

6. Eat tapas. Use this to your advantage to help you eat less. Tapas are all the rage. There are several choices of protein to choose from. Do your research and on these small bites.

7. Keep healthy snacks on-the-go. Dive into a safe comfort food snack such as cheddar cheese and a small apple or 2 tsp. of peanut butter with a ½ oz. of dark chocolate. Yum!

8. Stock up on freezer bags. Freeze your leftovers right away so it takes more effort to warm up the food. People consume more than 3,000 calories at a big holiday meal and then again with leftovers the next day.

9. Exercise after the big day. Research shows that people who have lost weight – and keep it off – regularly exercise about one hour a day. Start your morning with a quick workout. Get moving!

10. Need a little inspiration? Think of someone you admire. Keeping your appearance and health at the forefront of your mind may help you make good food choices.

11. Nowhere in sight. Research shows that you’re more likely to eat if food is in your line of sight. Get out of the kitchen, away from the buffet table, and find a game or activity to play with the family.

12. Connect with company. Be in the moment rather than the food. Hear all about your aunt’s most recent trip. Ask your grandparents about what the holidays were like 50 years ago. Engage with everyone in the room.

Sources: https://www.today.com/food/12-tips-avoiding-weight-gain-during-holidays-t59616

https://www.realsimple.com/health/nutrition-diet/weight-loss/holiday-weight-gain

https://www.cdc.gov/features/healthytips/index.html

12 Ways to Avoid the Holiday PoundsBy AvMed

The holiday season is full of activities that involve delicious offerings. From eating at family gatherings to workplace parties, the holiday weight gain struggle is real. According to most studies, on average people gain one to two pounds from Thanksgiving to New Year’s Day. It can take five months to get back to your normal weight. Here are 12 holiday season strategies to tip the scales in your favor:

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 3

New Year, New Benefits!By UnitedHealthcare

Starting Jan. 1, 2019, State Group Health Plan enrollees and their covered dependents automatically have access to new benefits that allow them to shop for health services and earn financial rewards.

Earn rewards through the following new benefits:

1. Shop for eligible healthcare services on the Healthcare Bluebook transparency website or mobile app. Healthcare Bluebook will identify certain healthcare services that are available for a reward. Rewards will be credited to the account of your choice after you shop for a rewardable healthcare service on the website, receive the service, and the claim has been paid.

2. Receive a bundled medical service offered by SurgeryPlus. Every healthcare service available through SurgeryPlus will be available for a reward. After you receive the healthcare service and the claim has been paid, the reward will be credited to the account of your choice.

Select an account for your rewards!

You have the opportunity to select a pretax account to which your rewards will be credited. You may have already made your selection through People First during Open Enrollment, but you can select an account or change your selection at any point throughout the year.

Rewards will be automatically credited to the pretax account of your choice after you receive a rewardable healthcare service. The spending and savings account selections that are available to you as part of the Shared Savings Program vary depending on your health plan.

Employees enrolled in the standard plan can choose from the following:

• Health reimbursement account • Flexible spending account

Employees enrolled in the high-deductible health plan can choose from the following:

• Health savings account • Post-deductible health reimbursement account • Limited purpose flexible spending account

Learn more about these new benefits online and keep an eye out for more information in 2019!

Healthy Turkey Stuffed PeppersIngredients:

1lb. lean ground turkey

1 garlic, minced

1/4 onion, minced

1 tbsp chopped fresh parsley

1 tsp garlic powder

1 tsp cumin

1 tsp kosher salt

3 large bell peppers (whatever colors you want!)

1 cup low sodium chicken broth

1/4 cup tomato sauce

1 1/2 cups cooked brown rice

Olive oil spray

6 tbsp part skim shredded cheddar cheese

Directions:

Heat oven to 400 F.

Lightly spray olive oil spray in a medium nonstick skillet and heat on a medium heat.

Add 1/4 cup of tomato sauce and 1/2 cup of chicken broth, mix well and simmer on low for about 5 minutes.

Combine cooked rice and meat together.

Cut the bell peppers in half lengthwise, and remove all seeds. Spoon 2/3 cup meat mixture into each pepper half and place in a 9x13-inch baking dish. Top each with 1 tbsp cheese.

Pour the remainder of the chicken broth on the bottom of the pan. Cover tightly with aluminum foil and bake for about 45 minutes.

Carefully remove the foil and serve right away.

The information contained in this newsletter should not be construed as medical advice. Please see your health care provider. 4

Healthier Holidays in 1 – 2 – 3!By the Centers for Disease Control and Prevention

Few Americans get enough physical activity, and many don’t eat a healthful diet. The winter holidays can be a great time to think about your goals for the year ahead. Follow these tips to jump start your resolutions and be your healthiest self this holiday season.

1. Stay active. Being active is your secret weapon this holiday season. It can help make up for eating more than usual and has many other health benefits.

Walking is a great way to be active. Try these tips to incorporate more walking into your activities:

• Skip the search for a close-up parking spot. Park farther away and walk to your destination.

• Make a few extra laps around the mall. Walk the length of the mall before going into any stores. The mall is also a good place to walk to avoid bad weather.

• Start your work day by taking the stairs. Remember to stretch your legs and take short physical activity breaks throughout the day.

2. Eat healthy. Healthy eating is all about balance. You can enjoy your favorite foods even if they are high in calories, saturated fat, or added sugars. The key is eating them only occasionally or in small portions and balancing them out with healthier foods.

• If you are traveling this season, take healthy snacks along, like fruit and low-fat protein. That way, you can avoid the temptation of convenience foods high in fat, sugar, and salt.

• If your favorite home recipes call for fried fish or chicken with breading, try healthier baked or grilled variations. Maybe try a recipe that uses dried beans in place of higher-fat meats.

Resolve to make new habits. This year, while at parties and other gatherings, fill your plate with fruits and veggies first, and pick small portions of just your favorites of the other items.

3. Plan activities that don’t involve eating. In addition to enjoying a meal with friends and family around the table, take the party outside!

• Try a seasonal activity with your family. Go ice skating or jump-start your bucket list for the year.

• Make a “walk and talk” date with a friend or family member. Skip the Frappuccino and explore a part of your town or city that may be new to you.

• If the weather prevents you from heading outdoors, try mall-walking or a family game night. Visit that museum, botanical garden, or exhibit you’ve been wanting to see.

Consider what new healthy traditions you can start this year. The possibilities are endless!

Content source: National Center for Chronic Disease Prevention and Health Promotion, Division of Nutrition, Physical Activity, and Obesity.

Your holiday activities don’t have to involve eating. Try a new game with family, or take the party outside.