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Swap out heavy cream for milk and Greek yogurt for a low-fat version of Pasta Primavera.

Ingredients

  • 1 pound linguine or fettuccine cooked per box instructions
  • 1 cup zucchini cut into small spears
  • 1 tablespoon olive oil
  • 1 cup yellow squash cut into small spears
  • 1 cup broccoli small heads
  • 1 cup mushrooms, sliced
  • ½ cup red pepper cut into strips
  • 1 cup snap pea pods
  • 1 cup carrots peeled and sliced on an angle
  • 2 cloves garlic, sliced
  • Salt and pepper to taste
  • ½ cup milk
  • ½ cup grated Romano cheese
  • 9 ounces low-fat plain Greek yogurt
  • Pinch of black pepper

Instructions

  1. Start by getting all of your veggies ready, and feel free to be creative and cut them into different shapes. Pretty food always tastes better and different shapes add a pleasing look to your dish!
  2. The first thing to do is start boiling water for your pasta, and measure out your yogurt and allow it to sit until it reaches room temperature.
  3. After prepping your veggies, gently sauté them in the olive oil and garlic until they are just barely cooked. Now set them aside to stay warm.
  4. Cook your pasta per the instructions on the box.
  5. While the pasta is cooking in another sauté pan, add your milk and allow it to get very hot.
  6. Add the grated cheese and mix well. Turn the heat down to low and allow the mixture to reduce slightly.
  7. Now here is the only tricky part to the meal. As soon as the pasta is ready, put your veggies back on for a quick reheat.
  8. Drain your pasta.
  9. In a large bowl, add your pasta, the low-fat Greek yogurt, and the milk/cheese mixture. Toss this all together to blend well.
  10. Feel free to add in another handful of grated cheese if you like, season with pepper and plate it into servings or on one large serving platter, then top with your beautiful vegetables and serve!

With states, communities and businesses reopening, many employees are facing concerns about anxiety that might arise during their work hours. Companies are doing their best to increase physical safety measures, social distancing, improved sanitizer stations, masks and thorough cleaning of office spaces. However, you might still feel anxiety during your workday. Your stress is normal due to the uncertainty of our current state of affairs—the unknown factors of the disease, financial concerns, distancing from others and trying to keep the family safe at home.1 One way to counter these concerns is to consider mental well-being as a priority during your work hours.

As you return to a new work atmosphere, it is normal for anxiety to carry over. You may still feel uncertainty about the disease, and you may have concern for yourself and your family after leaving the safety of your home environment. There are some convenient ways to manage your stress and even ways to lessen it or prevent the anxiety from happening.

Often what your mind and body need to address your concerns is within your reach, and managing anxiety can be accomplished with some tools that don’t cost anything.2 When you practice coping with stress and continuing to follow the protocol for protection from the virus, your anxiety can be reduced.

The following are some tips to manage anxiety in your workplace.

  1. Plan for your week at work and practice self-care. Be prepared to fuel your body and stay hydrated. Bring wholesome snacks, lunches and plenty of water to mitigate the fatigue that anxiety can create. Establish healthy sleep routines and exercise throughout your week. You can use your lunch break for a power walk or stretches to keep your body feeling healthy.
  2. Maintain a routine at home and work. Your schedule is what your mind and body can count on when other areas in your life are unstable. You might consider limiting your intake of media coverage and news articles to only certain times of the week. Limiting your time on media during your workday will help you to maintain focus and productivity.
  3. Stay connected. You are not the only one who is returning to work, and many of your colleagues are feeling the same way. Share your positive and negative experiences with a friend, colleague or family member.
  4. Practice mindfulness. Mindfulness meditation can reduce anxiety, depression and even chronic pain as well as help to create a healthier immune system. Long term meditation can cause functional changes in the brain, which can lead to a sense of calm.3 You can download apps like MyLife (formerly known as Stop, Breathe & Think) or Unwinding Anxiety that offer guided meditation and other mindfulness exercises for specific situations.
  5. Remind yourself to practice deep breathing. Breathing techniques are easy to learn and will have an instant effect by creating calm in your body and give you better access to logic and reasoning. Try pausing to practice this deep breathing while at home to become familiar with the exercise. With regular practice, breathing techniques can lessen anxiety and counteract the detrimental effects of stress, anxiety and depression.4
  6. Practice daily gratitude. Challenge yourself to find three things for which you are grateful each day. Gratitude will help to increase positive emotions and memories. During this challenging time, you may have negative emotions from things going on around you; these positive emotions will help to provide some balance and increase well-being.5
  7. Implement Eco-therapy into your weekly routine at work. Spend some time in nature. A walk among the trees and feeling the sun or wind can lift your mood and reduce anxiety. Stepping outside during a break can help to clear your mind and give you a new perspective. Remember to follow safety and social distancing practices.5

Implementing these daily routines can have positive benefits for your mental well-being at work and home. Sometimes it is helpful to write down the above seven steps and schedule them into your week. For example, you might practice gratitude and deep breathing every morning before you go to work, however only walk twenty minutes three days a week. You might create time on Sundays to prep your lunches for the week or schedule Saturdays to hike with a friend. You can determine your schedule and the benefits to implementing these steps. Challenge yourself to make your mental well-being a priority.

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Sources:

1Sood S. “Psychological effects of the Coronavirus disease-2019 pandemic.” Rhime. 2020; 7:23-6. accessed June 4, 2020.

2Matthew Zimmerman, Sanah Ali, Nicholas Jones and Neal Maskrey, "Practical tips for clinicians helping patients with COVID-related anxiety/distress,” (2020), accessed June 4, 2020.

3C. Behan, “The benefits of meditation and mindfulness practices during times of crisis such as Covid-19,” Irish Journal of Psychological Medicine (2020), accessed June 4, 2020.

4Ravinder Jerathet al, “Self-Regulation of Breathing as a primary treatment for anxiety,” Springer (2015), accessed June 4, 2020.

5John C. Norcross and Colleen M. Phillips, “Psychologist self-care during the pandemic: now more than ever,” Journal of Health Service Psychology (2020), accessed June 4.

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

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Once in a while, you find yourself pulling a quick-and-dirty when you have no time. You eat a cereal bar when you’re on the run in the morning. You shove clutter into drawers and closets when expecting company on short notice. And you probably crammed for a test at least once when you were in school. We’ve all been there.

 

But the good news is that when it comes to exercise, taking a shortcut is still beneficial to your health.

 

The benefit of time-efficient exercise

Experts agree that mini-workouts help with fitness goals like building muscle mass and managing weight.[1] In addition, they can give you a boost in energy, mood, and mental sharpness.[2] Plus, there’s a subtle psychological benefit. If you’ve struggled with keeping up your exercise, completing these shorter exercise sessions can encourage you to stick with it over the long run.

Ideally, aim for 30 minutes of exercise every day. And yes, those 30 minutes could be broken down into three 10-minute sessions.[3]

 

Get some cardio done without equipment

Here’s just one ten-minute aerobic exercise that you can squeeze into a lunch break, between meetings or work shifts, or whenever you find yourself with just a little bit of down time.

If you’re a beginner, try the following with 30 seconds of activity, followed by 30 seconds of rest. If you’re intermediate, try 40 seconds of activity followed by 20 seconds of rest. And if you’re advanced, attempt 50 seconds of activity followed up by… you probably guessed it, 10 seconds of rest.

When ready, cycle through these exercises[4],[5]

  • Mimic jump roping. This is a great way to warm up.

  • Jumping jacks. Feel your heart starting to pump!

  • Planks with shoulder taps. This is where get into a high plank position (it looks like the beginning of a push up) and you tap your hand onto your opposite shoulder. Keep your core tight as you do this.

  • Squat jumps. We’re raising the intensity. Keep your feet hip-width apart and squat down almost as if you’re sitting. Then push yourself up on your heels into a jump.

  • Burpees. Here’s the hardest part. Stand with your feet hip-width apart. Then lower yourself onto the palms of your hands and push your feet back into a high plank position. Do a push up. Then pull your feet up to your hands on the floor and push yourself upright with a jump. You can skip the push up if it’s too intense.

 

By the end of ten minutes, be rest assured that this set of exercises gets your blood pumping!

 

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This material is provided for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. Consult with your doctor to determine what is right for you. Links to various other websites from this site are provided for your convenience only and do not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of these sites, any products, views, or services described on these sites, or of any other material contained therein. Humana Wellness disclaims responsibility for their content and accuracy.

Discrimination is Against the Law 

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

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When you think of summer, what inspires you? Maybe an outside picnic in the park, a barbecue with the neighbors on a sunny day or sitting poolside with a cool drink in your hand. Spending time outside is one of the many things that make summer feel like summer. You can create adventures and enjoy what our Earth has to offer.

 

This summer feels a little different due to COVID-19. There may be a new normal for summer activities. Some of our beaches may be restricted and festivals may be rescheduled. While this summer may involve a little more distance and more time inside, there are still ways you can create adventure and fun socially distant activities outside, all while keeping them Earth-friendly to support our planet.

 

Earth-friendly ways to spend your summer:

 

Waste less

  • Use reusable grocery bags when headed to the grocery store or local farmer’s market. One plastic bag takes 10-20 or more years to decompose.
  • Buy only what you will use. You’ll save money and throw less away. Plus, buying food locally is another good way to support local businesses.
  • Less plastic equals a happier Earth! Ditch your plastic utensils and dishware this summer. Also, recycle when you can. Place your plastic bottles, cans and glass in your recycling bin or local recycling area for proper disposal so it doesn’t sit on the Earth’s surface for a while.
  • Use a non-chemical sunscreen. Chemicals in regular sunscreen pollute your skin and harm the environment when you swim. Switch to a natural sunscreen.

 

Do more outside

  • Go on walks or hikes with people in your immediate household. Or meet up with a friend and take a socially-distanced walk.
  • Read a book outside in a local park, or on your patio or balcony for fresh air.
  • Do yoga or meditate outside in the morning.
  • If your local beach or park is open, participate in clean-up events.

 

Adventure differently

  • Lend a helping hand. Whether you’re volunteering with an organization or bringing groceries to someone staying at home, your helping hand can make someone’s day.
  • Get lost in memories. Print out pictures of great memories you’ve had and try scrapbooking them. Or create a memory board for an event you enjoyed, like a concert or music festival.
  • Create an inspiration (or vision) board. Find images and quotes that inspire you from magazines, online or texts that you’ve received and place them on a bulletin board. Display it where you’ll see it often to inspire yourself!
  • Make a recipe using food items and ingredients in your house. Or, try having a fun and friendly competition with friends or family to bake something without a recipe to see whose tastes the best!
  • Spend a whole day outside. Try to spend an entire day outside your home: Laying in a hammock, going on a hike, visiting the lake or even relaxing with a book. At night, go stargazing and identify constellations!

 

No matter where you are working this summer, consider eco-friendly ways to get there.

 

If you’re an essential worker, consider these ideas before your next morning commute. If you’re still working from home, remember these eco-friendly tips when you return to work.

 

  • Bike or walk if you live close enough
  • Carpool with trusted coworkers who live nearby
  • Walk to lunch instead of driving
  • Take public transportation while wearing a mask and socially distancing where possible

 

You can make an impact this summer by living eco-friendly. Some simple changes in your life can make a huge impact on the environment, and you can get creative with what adventure means to you through these changes. Make your own Earth-friendly adventures this summer!

 

 

Sources:

“Eco-friendly home: 10 Eco-friendly activities for your end of summer bucket list,” Force of Nature, accessed April 2020. https://www.forceofnatureclean.com/10-eco-friendly-activities-summer/

“10 Simple tips to have a more eco-friendly summer,” Yoga Weeks, accessed April 2020. https://www.yogaweeks.com/eco-friendly-summer/

 

Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.


Purpose | Health | Belonging | Security

What does a life well-lived mean to you? It’s different for everyone. Some people put time and effort into developing and nurturing relationships. Others try to manage their emotions and become more relaxed. Some people measure their sense of security by the size of their bank account.

 

 Well-being is personal – your path will be very different from your family, friends or coworkers. The first step on your well-being journey is to understand what’s important to you. We focus on four pillars of well-being: purpose, health, belonging and security. The interaction and balance of these pillars within your life creates your own personal sense of well-being. What does each pillar mean to you? Think about the goals you set for each of these and how you prioritize each in your life. How do you incorporate purpose, health, belonging and security into your life? Improvement in one area may even lead to improvement in others, leading you even closer to your well-being goals.

Here are some mindful ways to explore what well-being means to you.

 

Find purpose

We all have a purpose in life – purpose is the driving force that helps us grow as individuals and members of our community. One way to find purpose is to discover and embrace what motivates you to enjoy the fullness of life. Being curious and learning about yourself can be beneficial to help you find goodness in helping others. Volunteering at local organizations or meeting with advocacy groups within your community are great ways to support those around you. Making a spiritual connection may inspire a new direction. Dealing with your fears can inspire you to find and achieve your dream. How will you find your purpose?

 

Invest in health

Good health affects both physical and mental well-being. Achieving your best health is a very personal journey. A great place to start is to understand how and when you feel your best. Learn to befriend your body to help build healthy habits that work best for you. Know your wellness numbers – blood pressure, body mass index, cholesterol and blood glucose – and work on activities to improve them to help you live your best life. How will you invest in your good health?

 

Elevate belonging

We all want to feel like we belong – to our family, our circle of friends, at work and in our community. Foster connections to the people around you to nurture relationships and improve well-being. One way to strengthen personal connections is to join coworkers on their daily walks (while appropriately social distancing) or sign up for a team healthy eating challenge. You will increase your circle of friends by being more inclusive and inviting others to join activities. How will you elevate your sense of belonging?

 

Feel more secure

The key to personal well-being is simple—identify when and how you feel most confident and secure in yourself, your relationships and even your financial situation. A good way to get started is to be a self-advocate and practice self-care. When you can cool anger and unwind anxiety, you manage stress and gain confidence. Reducing other types of stressors like finances can also help put your mind at ease. Take the time to reflect on the beauty in life, and it will inspire your personal self-worth and build healthier connections with others. How will you feel more secure?

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Whether you’re a serious athlete or a recreational exerciser, it’s important to make sure you get the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. If you’re not properly hydrated, your body can’t perform at its highest level. You may experience fatigue, muscle cramps, dizziness, or more serious symptoms.

 

For most people, water is all that is needed to stay hydrated. However, if you’ll be exercising at a high intensity for longer than an hour, a sports drink may be helpful. The calories, potassium, and other nutrients in sports drinks can provide energy and electrolytes to help you keeping going longer.

 

Sports drinks have other advantages over water for athletes and exercisers that go beyond better hydration. Specifically, the calories in sports drinks have been shown to increase energy and endurance, limit the immune system suppression that sometimes follows hard workouts, reduce exercise-induced muscle damage, and promote faster recovery.

Water provides no sodium, and sodium helps the body hold onto water and helps fluid get to the right places in the body, like muscles and blood. For training over an hour at medium to high intensity, look for a drink that provides between 13-19 grams of carbohydrate per 8 oz serving, and at least 80-110 mg sodium and even more for longer duration training.

 

Sports drinks have three basic ingredients:

  • Water
  • Sugar
  • Salt

 

These three ingredients work to rehydrate, reenergize, and replace lost electrolytes.

 

The sugars in sports drinks can also help replenish the fuel you use during exercise. The body stores fuel as carbohydrates in the muscles and the liver and releases sugar into the bloodstream for instant energy. But after prolonged exercise – about an hour of intense exercise like a fast run or hard cycling – the carbohydrate stores are depleted and blood-sugar levels can drop.  A steady source of sugar during strenuous exercise for an extended period can help fight off fatigue and enhance performance. With lower intensity exercise, such as jogging, it may take two hours or more before energy needs replacing.

 

If you’re simply an active person who plays social tennis, swims, or goes to the gym a couple of times a week, you don’t need sports drinks. However, for long periods (an hour or more) of strenuous exercise, they may be beneficial.

 

 

 

Brink-Elfegoun, Thibault et al. “Effects of Sports Drinks on the Maintenance of Physical Performance during 3 Tennis Matches: A Randomized Controlled Study.” Journal of the International Society of Sports Nutrition 11 (2014): 46. PMC. Web. 8 Dec. 2016.

Alsunni, Ahmed Abdulrahman. “Energy Drink Consumption: Beneficial and Adverse Health Effects.” International Journal of Health Sciences 9.4 (2015): 468–474. Print.

 

References

Abby Housefield, “Electrolytes for runners: The Definitive Guide”, runnersconnect.net, accessed December 2016. https://runnersconnect.net/running-nutrition-articles/electrolytes-for-runners/

Anna Schaefer, “Is Gatorade Bad For You?” healthline.com, accessed December 2016. http://www.healthline.com/health/food-nutrition/is-gatorade-bad-for-you

Kyle Levers, “Nature’s Gatorade: Effectivness of Coconut Water on Electrolyte and Carbohydrate Replacement”, huffinesinstitute.org, accessed December 2016.

http://huffinesinstitute.org/resources/articles/articletype/articleview/articleid/446/natures-gatorade-effectiveness-of-coconut-water-on-electrolyte-and-carbohydrate-replacement

 

Disclaimers

These non-insurance services are provided by Humana Wellness.

This material is provided for informational use only and should not be construed as medical, legal, or financial advice or used in place of consulting a licensed professional. Consult with an applicable licensed professional to determine what is right for you.

Information from other websites or sources is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness or its parent, subsidiaries or affiliates.

This site is only updated periodically; therefore, any information presented may be out of date.

Information regarding third party products is provided for your convenience only and does not constitute or imply endorsement by Humana Wellness, its parent company or affiliates (“Humana Wellness”) of any products or services.

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

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Cottage cheese not only keeps this easy peaches and cream cake moist; it also keeps down the calories.

 

Ingredients

  • 3 large eggs
  • ½ cup + 1 tablespoon sugar
  • 6 tablespoons melted butter
  • 1 cup small curd cottage cheese
  • 1 cup low-fat Greek yogurt
  • 1 teaspoon vanilla extract
  • ¾ cup all-purpose flour
  • ½ teaspoon salt
  • 1 ¼ teaspoons baking powder
  • 1 ½ cups sliced peaches, fresh, canned, or thawed from frozen

Instructions

  1. Preheat the oven to 350°F. Lightly grease an 8" spring form pan.
  2. Beat together the eggs and sugar until smooth.
  3. Add the melted butter, cottage cheese, yogurt and vanilla. Beat until well-combined.
  4. Add the flour, salt, and baking powder, stirring or beating gently to combine.
  5. Pour the batter into the pan, and place the peaches evenly over the top.
  6. Bake the cake for about 50 minutes until a tester inserted into the center comes out clean.
  7. Remove the cake from the oven and let it rest at room temperature for 30 minutes, to firm up.
  8. Serve warm.

 

 

 

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, age, disability or sex.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-866-454-5383 (TTY: 711).

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Consider an alternative to mashed potatoes with fewer calories and carbohydrates.

 

Cauliflower boasts nutrients such as vitamin C, K, and B6.

 

This mashed cauliflower recipe would work for those on a paleo diet, as well as anyone who wants to avoid high-glycemic foods.

 

Ingredients

  • 1 medium-sized head of cauliflower (approx. 3 lbs.), trimmed and cut into florets
  • 3 cloves garlic
  • 1 tablespoon extra-virgin olive oil
  • ½ teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • Garnish ideas: Salt, freshly ground black pepper, chopped thyme, extra virgin olive oil

Instructions

  1. Boil a large pot of salted water. Put in the cauliflower and garlic. Cook for about 10 minutes or until you’re able to stick a fork through the cauliflower.
  2. Drain the water from the pot. Return the cauliflower and garlic back to the hot pan. Let it sit 2-3 minutes with the lid on.
  3. Combine the cauliflower and garlic in a food processor. Add the olive oil, salt, and pepper. Purée until smooth. If you don’t have a processor, you can mash the ingredients together by hand.
  4. When smooth, taste-test the mashed cauliflower and add further seasoning as needed.
  5. Before you serve, as an option, garnish with salt, pepper, chopped thyme, or olive oil.

 

Sources

1 https://www.healthline.com/nutrition/benefits-of-cauliflower

2 https://www.webmd.com/diabetes/guide/glycemic-index-good-versus-bad-carbs


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The constant stream of news surrounding the COVID-19 outbreak is causing heightened stress and anxiety for many. This isn’t an unusual reaction. It’s actually part of a natural built-in survival mechanism known as the “fight or flight” or stress response. Humans are wired to scan their environment for potential threats. When people perceive a dangerous situation, their bodies react in ways that are designed to help them survive imminent danger.1  

While the stress response is very effective for helping us survive an immediate threat – reacting quickly to avoid a collision when someone cuts your car off on a highway, for example – it can be counterproductive when facing uncertainty in an ongoing situation.

 

During this challenging time, it’s important to take appropriate action to protect your health. It’s just as important to manage stress and anxiety so you can avoid causing harm to your physical and mental health. Information therapy is a technique that can help you do both.  

 

What is information therapy?

Information therapy is formally defined as, “supplying patients with health information, enabling them to make informed decisions about their health and care,” and to participate in their own well-being.2  

Information therapy can help you feel a sense of control in an unpredictable health situation. In the case of COVID-19, access to reliable information is critical to ensuring that you know what to do to prevent spreading the infection.

The key is to stick to accurate, useful information from reliable sources while avoiding media reports that are alarmist and contain misinformation. Some reputable, up-to-date websites you can go to for factual information about the coronavirus include:

 

·       World Health Organization

·       The Centers for Disease Control

·       National Foundation for Infectious Diseases

·       Harvard Medical School

How to tell if you’re on information overload

As communities deal with the coronavirus pandemic, they are bombarded with breaking news reports, emails, social media posts and news articles about the crisis. Immersing yourself in the constant news cycle can create intense feelings of dread and even panic. In fact, studies show that people who are repeatedly exposed to negative, sensationalist news stories experience acute stress, symptoms similar to post-traumatic stress disorder and other long-term consequences to their well-being.3  

 

A constant diet of bad news can lead to overreactive decision making, like hoarding food, toilet paper and protective masks. It can also lead to excessive worry, debilitating anxiety and physical symptoms.3

While everyone reacts differently to stressful situations, there are some signs that they are struggling with a high level of stress and anxiety.4

 

  • Constant fear and worry about your own health and the health of your loved ones
  • Irritability
  • Changes in sleep or eating patterns
  • Difficulty sleeping or concentrating
  • Worsening of chronic health problems
  • Worsening of mental health conditions
  • Increased use of alcohol, tobacco or other drugs

 

Practical ways to manage anxiety and nurture your well-being

Controlling your reaction to information during a pandemic is no easy feat, especially since there is a heightened level of anxiety and concern throughout our communities. However, there are practical steps you can take to help reduce stress and take care of your well-being during this difficult time.5  

  • Stick to only certain credible websites for information
  • Limit the amount of time you spend consuming COVID-19 coverage each day
  • Make a concrete plan about how to get through the next weeks and months that focuses on things you can control
  • Stock up on a reasonable amount of food and medical supplies and avoid hoarding
  • Stay in touch with family and friends by phone, video or social media
  • Carve out time every day to do something around the house you enjoy
  • Prioritize sleep, a healthy diet and exercise
  • Take breaks from electronic devices and play board games or cards or work on a creative project with your household members

 

If you’re feeling overwhelmed, stressed and anxious because of the coronavirus outbreak, the Go365 program has ways to support you while earning Points. You can keep a mindfulness log for 10 Points per week or download one of our compatible apps like Unwinding Anxiety or Stop, Breathe & Think to learn new coping skills or find peace in your day. Engage your mind and body for your well-being while getting rewarded.

 

Sources

1 “What Happens to Your Body During the Fight or Flight Response?” Cleveland Clinic (December 2019), accessed XX/XX/XXXX. https://health.clevelandclinic.org/what-happens-to-your-body-during-the-fight-or-flight-response/

2 D.J. Mitchell, “Toward a definition of Information Therapy,” Proceedings. Symposium on Computer Applications in Medical Care (1994), accessed XX/XX/XXXX. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2247874/

3 Jill Suttie, “How to Be Intentional About Consuming Coronavirus News,” Greater Good Science Center at UC Berkley (2020), accessed XX/XX/XXXX. https://greatergood.berkeley.edu/article/item/how_to_be_intentional_about_consuming_coronavirus_news

4 “Coronavirus Disease 2019 (COVID-19): Stress and Coping,” CDC (2020) accessed XX/XX/XXXX. https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/managing-stress-anxiety.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fcoronavirus%2F2019-ncov%2Fprepare%2Fmanaging-stress-anxiety.html

5 Yasmin Anwar, “When Coronavirus Anxiety Is Useful and When It Isn’t,” (2020), accessed XX/XX/XXXX. https://greatergood.berkeley.edu/article/item/when_coronavirus_anxiety_is_useful_and_when_it_isnt?utm_source=Greater+Good+Science+Center&utm_campaign=3283ee616b-EMAIL_CAMPAIGN_GG_Newsletter_April_7_2020&utm_medium=email&utm_term=0_5ae73e326e-3283ee616b-74267559


Go365 is not an insurance product and is not available with all Humana health plans. This is a general description of services which are subject to change. Please refer to Customer Support for more information.

This material is provided for informational use only and should not be construed as medical, legal, financial, or other professional advice or used in place of consulting a licensed professional. You should consult with an applicable licensed professional to determine what is right for you.

From time to time, Go365 may make available items and services from third-party vendors. While some services are provided at no additional cost to you, if you choose to use certain items and services, you may incur additional fees that are not covered by your wellness program. Similar items or services may be available at no or reduced cost under Go365, or your health coverage, if available. You should consult your Go365 program or health coverage documents for more information.  Third-party vendors may provide compensation to Humana. Humana does not endorse the items or services provided by third-party vendors.

 

Discrimination is Against the Law

Humana Inc. and its subsidiaries comply with applicable Federal civil rights laws and do not discriminate on the basis of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion. Humana Inc. and its subsidiaries do not exclude people or treat them differently because of race, color, national origin, ancestry, age, disability, sex, marital status, gender, sexual orientation, gender identity, or religion.

English: ATTENTION: If you do not speak English, language assistance services, free of charge, are available to you. Call 1-XXX-XXX-XXXX (TTY: 711).

Español (Spanish): ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-XXX-XXX-XXXX (TTY: 711).

繁體中文 (Chinese): 注意:如果您使用繁體中文,您可以免費獲得語言援助服務。請致電1-XXX-XXX-XXXX (TTY: 711).

 

DIN: GCHKSSGEN

communitymanager

No negative self-talk

Posted by communitymanager Moderator Apr 27, 2020

Negative self-talk can stop you from reaching your goals.  It undermines your self-confidence and often what you tell yourself has a way of becoming reality. In other words, what you tell yourself can support you in achieving your goals, or undermine you.

The good news – there are strategies you can use to talk back to that negative voice in your head, things you can use to flip your thinking to the positive and support you in achieving your goals.

  • Notice negative thoughts when they pop up. Acknowledge them for what they are – just thoughts that you can change if you choose. Writing down your thoughts and flipping them to the positive can help you learn to make the flip more easily.
  • Challenge your thinking. Once you’ve become aware of negative thoughts, begin to challenge them. Ask yourself, are these thoughts really based on truth?  Most likely not. On the off chance they are, ask yourself what you could do to make things different?
  • Use positive statements. Avoid the words “not” and “don’t.” Studies show that your brain doesn’t really grasp the concept of what you are not; it registers what you are. In other words, if you say, “I am not weak,” the brain registers “I am weak.” So instead, be positive and say, “I am strong.”  
  • Use the present tense. State self-talk in the present tense – here and now statements to help you take action. Instead of, “I’ll be better tomorrow,” say, “I am making a choice to be different now.” You may choose to act a different way or feel a different way.  Focus on being different in the moment rather than how you were in the past or will be in the future.
  • Identify what you want to achieve and state it as a fact. Rephrase your statements to see a goal as a reality. Instead of, “I hope to walk three times this week,” say “I am going to walk three times this week.”
  • Focus on behaviors you can control. Use “I” statements. Create positive self-talk that deals with you and your goals. Say, “I am eating healthy foods this week” instead of, “I am losing three pounds this week.” Realize that you cannot control the actions of others, or the outcomes, but you can control the choices you make.

 

 

References

https://coaching.humana.com/Default.aspx?tabid=5383&lid=1025780&reflid=0&cid=a1400c3c-9947-4576-83ca-2aeb6cd8b0e3&cpid=50001&ctid=10074&cgtid=10000&cvtid=1&coachmgr=1&conly=1&nolog=1&cpidv8=50001&id=a1400c3c-9947-4576-83ca-2aeb6cd8b0e3&rwndrnd=0.7149800296928728

https://www.mindtools.com/pages/article/newTCS_95.htm

communitymanager

Keep it safe

Posted by communitymanager Moderator Apr 6, 2020

Regular activity is good for all of us, and it’s important to stay safe while becoming more active. Here are some tips for doing so:

·         Talk to a doctor.  Talk to your doctor before engaging in exercise, especially if you haven’t been active recently.  Also consult your doctor if you have any injuries or health conditions, or if you experience any troublesome symptoms during exercise such as chest pain, shortness of breath, or dizziness.

·         Pay attention to your body. Start slowly and gradually increase your activity level.  At times you may need to cut back or change your routine.  Physical activity can be challenging, but shouldn’t be painful.

·         Prevent soreness and injury. Take five to 10 minutes to warm up and cool down properly to prevent soreness and injury, and be aware that training too hard or too often can cause overuse injuries.  Shoot for a mix of different kinds of activities that use different muscle groups, and make sure to rest between bouts of activity.

·         Remember the weather. In cold weather, wear layers you can easily peel off. In hot weather, try exercising during cooler hours or in an air-conditioned gym.  Watch for signs of overheating such as headache, dizziness, nausea, faintness, cramps, or palpitations.  No matter the temperature, always drink lots of water!

·         Use good form. Especially for strength training, good form is critical to success. Initially use no weight or very light weights when learning the exercises. And never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

 

Finally, if you have persistent or intense muscle pain that starts during a workout or right afterward, or muscle soreness that persists more than one to two weeks, call your doctor for advice.

 

References

https://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely

http://healthlibrary.epnet.com/PamphletPrint.aspx?token=13017087-e182-44a8-b26a-0bd8976976b3&chunkiid=21333#

When you’re physically active on a regular basis, your body gets more efficient so what was once challenging is now easier. The upside – you’re stronger and healthier. The flip side – your body is now burning fewer calories.

To keep up the calorie burn, follow the exercise guidelines of the FITT principle. FITT stands for: 

 

·         Frequency - How often you’re active

·         Intensity - How hard you’re working

·         Time - How long you’re active

·         Type - The kind of activity

 

Changing just one of these areas at a time helps you get better results, minimize boredom, and avoid weight loss plateaus.  For example, if you’ve been walking the same 30 minute route three days a week for the past few months, instead you might add an extra day of walking, walk longer, walk faster or even add a few short bursts of jogging into your walk, or switch up your routine altogether by adding a Zumba class or 30 minutes of swimming.

 

Only increase one area of the FITT principle at a time, not all at the same time, to avoid overuse and injury. As always, see your doctor for guidelines and recommendations specific to your current physical condition.

 

References:

 

https://coaching.humana.com/Default.aspx?tabid=5383&lid=1025471&reflid=0&cid=015985f6-14b2-4195-8d2d9d2b0370c8e4&cpid=50001&ctid=50002&cgtid=10000&cvtid=1&coachmgr=1&conly=1&nolog=1&cpidv8=50001&id=015985f6-14b2-4195-8d2d-9d2b0370c8e4&rwndrnd=0.4568419243863251

http://teams.humana.com/sites/Coach2Coach/SiteAssets/Coaching%20Resources/Coaching%20Resource%20on%20Fitness.pdf

communitymanager

Time for a reset?

Posted by communitymanager Moderator Mar 10, 2020

Despite our best intentions, we all get off track sometimes, right? When working on weight management, the most important step is to “hit the reset button” and keep moving forward. Here are the steps you can take to help you get back on track.

  • Don’t dwell. Remember, self-acceptance and self-kindness are key to moving forward. Think about what you can do in the future instead of what happened in the past.  Remember you are only one meal – or workout – away from getting back on track.
  • Ask yourself what you learned. Reflect on the situation. Is there something you’d do differently next time? Maybe it’s a new strategy such as scheduling physical activity into your calendar or putting sticky notes on your fridge to remind you to eat fruits and vegetables.
  • Add a little structure. A little additional self-monitoring will help ensure successful “reset” efforts. Try using a food log or measuring cups for a couple of days, weighing yourself regularly, or incorporating an activity tracker into your physical activity.
  •  Remember why you started. Reflect a bit on your motivation. Ask yourself how you can help keep your motivation front and center.  

 

In need of a reset? Try these suggestions out!

 

References

http://www.webmd.com/diet/obesity/features/top-10-ways-to-get-back-on-track#1

If you’re not taking advantage of savings programs offered by your employer, you may be leaving money on the table. Plus, the earlier you participate, the more time your money has to grow before you need it for college tuition, healthcare expenses or retirement.

 

It’s always a great time to learn more about the financial programs offered by your employer, which might include:

 

  • 401(k) and 403(b) plans – One of the most popular employer programs, these retirement-based programs help build up a retirement fund at any stage in your career. In 2020, you can contribute up to $19,500, before taxes, through a 401(k) or 403(b) plan (for non-profit companies). Your employer can match up to six percent of your contribution – think of it as “free” money. Your savings grow tax-free until you start taking distributions. 
  • Dependent Care Flexible Spending Account (DCFSA) – If you’re paying for daycare, preschool, summer camps or adult care for a dependent, a DCFSA allows a tax-free reimbursement for eligible expenses. Experts predict this could save an average of 30 percent in taxes every year. Ask your employer if they offer DCFSAs and when you can enroll.
  • Flexible Spending Account (FSA) – This is another great way to save money. With an FSA, you set aside funds to pay for out-of-pocket health care costs during your plan’s program year. You are not required to pay taxes on the funds in your FSA account. In addition, some employers make contributions to employee accounts. If your employer offers FSA accounts, they will be happy to provide details about their FSA program, including timing of when funds must be used.
  • Health Savings Account (HSA) – With an HSA, you can save money to pay for medical expenses and reduce your taxable income. You must be enrolled in a high-deductible health insurance plan to open an HSA. Like an FSA, some employers make contributions to employee accounts. Otherwise, for 2020 individuals can contribute up to $3,350, while families can contribute up to $7,100 annually. Plus, you never lose HSA funds – it’s a savings account that stays with employees with contributions being invested over time.

 

If you think you’re missing out on “free” money or tax breaks, ask your employer how to participate in these programs to optimize your savings.

 

Living your best financial life starts with understanding how to maximize savings opportunities. The earlier you start, the longer your wealth has time to increase.

 

Sources:

Julia Kagan, “401K Plans: The complete guide,” Investopedia, accessed January 2020. https://www.investopedia.com/terms/1/401kplan.asp

“Dependent Care FSA,” FSA Feds, accessed January 2020. https://www.fsafeds.com/explore/dcfsa

“12 things you didn’t know about the Dependent Care FSA,” Employee Benefits Corporation, accessed January 2020. https://www.ebcflex.com/Education/NewsCenter/tabid/1142/ArticleID/413/12-Things-You-Didn’t-Know-About-the-Dependent-Care-FSA.aspx

“Using a Flexible Spending account (FSA),” HealthCare.gov, accessed January 2020. https://www.healthcare.gov/have-job-based-coverage/flexible-spending-accounts/

Liz Davidson, “Considering a financial wellness program for your employees: Make sure you ask these questions first,” Forbes, accessed January 2020. https://www.forbes.com/sites/financialfinesse/2019/03/03/considering-a-financial-wellness-program-for-your-employees-make-sure-you-ask-these-questions-first/#5e3094602f3b

Brianna McGurran, “How to build financial literacy–and why,” Experian, accessed January 2020. https://www.experian.com/blogs/ask-experian/what-is-financial-literacy-and-why-is-it-important/

image

Chips and cookies? Banana and whole wheat crackers? Protein bar and nuts? Your snack stash says a lot about you and your work environment. While it might be tempting to stock up on candy and chips, smart snack decisions can boost productivity, keep you engaged and maintain your focus.

 

Here’s a smart snacking strategy to help you get through the day.

10:00 a.m. – Snack time

You’ve got a few options. Healthy or not healthy? The temptation of the yummy vending machine snacks, the fast food next door or the community snacks in the breakroom can be hard to resist. By bringing your own snacks to work, you’re in control of what you eat. Keep healthy options in your desk, locker or backpack to tackle your cravings.

Here are some healthy ideas for munchies:

  • Homemade trail mix
  • Veggie chips
  • Cheese sticks
  • Raw veggies with hummus
  • Fresh or dried fruit
  • Protein or granola bars

12:00 p.m. – Lunch time

Be prepared. It’s a simple way to eat healthier and avoid temptation. Prepping lunches for the week puts you in control of your food choices and lessens temptation to grab a fast food meal. Choose recipes that are easy to make and easy to pack so you’re ready whether you’re eating at your station or in the breakroom. Complete the meal prep over the weekend to avoid making lunch after a long day of work or when you’re rushing to get out the door. You may even find your coworkers are a little envious of the yummy lunches you prepared!

Here are some lunch ideas that are easy, quick and downright delicious:

  • Thai tofu Buddha bowls
  • Grilled chicken cobb salad
  • Turkey spinach pinwheels and veggies
  • Taco salad bowls with quinoa
  • Greek whole grain and grilled veggie wrap

Find more tasty recipes here: https://www.cdc.gov/healthyweight/healthy_eating/recipes.html

3:00 p.m. – Provide encouragement

Sometimes it’s hard to stay on the healthy-eating track when you face tempting, but less nutritious options at work. Remember, you can be an inspiration to others. When someone comments on your lunches or snacks, let them know how easy it is to make healthier substitutions for that hamburger and fries or share some of your favorite meal prep tips.

You can also encourage your employer to support healthier choices for everyone. Here are some ideas to inspire leadership.

  • Ask your employer to switch out the potato chips in the vending machines for whole wheat crackers or unsalted popcorn. Encourage trading the sodas for carbonated water.
  • Get creative with a team cookbook. Ask your coworkers to share their favorite healthy recipes and compile the collection into a simple downloadable file.  
  • Make suggestions for healthier celebrations and team meetings. Recommend fruit and whole grain muffins instead of bagels and donuts. Frozen banana pops, rice crispy bars or fruit tarts are healthier ways to celebrate a birthday.
  • Join your company’s wellness team, or start one, to show your commitment to making healthier choices. Your involvement can positively impact the culture for everyone in your organization.
  • Create a support circle by finding coworkers who share your passion for eating healthier. Lean on them for support and accountability when you need to stay on track. Share food prep ideas, new restaurant finds and tips on how to eat healthier at workplace events. Hand out the high-fives when someone makes it through the week without giving in to temptation.

 

Sources

11 Quick Lunches to Bring to Work,” Damn Delicious.net, Accessed January 2020. https://damndelicious.net/2018/05/19/11-quick-lunches-to-bring-to-work/

Rodney Goodie, “How to Control Diabetes at Work,” St. Hope Foundation, Accessed January 2020. https://offeringhope.org/control-diabetes-work/

Noma Nazish, “Five Smart Ways to Eat Healthier at Work,” Forbes, Accessed January 2020. https://www.forbes.com/sites/nomanazish/2019/02/28/five-smart-ways-to-eat-healthier-at-work/#29852c61465f

Susan M. Healthfield, “How to Encourage Healthy Food Choices at Work,” The Balance Careers, Accessed January 2020. https://www.thebalancecareers.com/how-to-encourage-healthy-food-choices-at-work-1917961

“Ten Ways to Encourage Healthy Eating at Work,” Personnel Today, Accessed January 2020. https://www.personneltoday.com/hr/ten-ways-to-encourage-healthy-eating-at-work/