The latest CBIZ Wellbeing Insights has been released! Get information on the following topics in the August publication: 10 keys to a happier lifestyle, back to school tips for parents, how to buy happiness and much more!
This document discusses several topics related to health and wellness. It begins by promoting National Blood Donor Month in January and encourages readers to donate blood which is in short supply during the winter months. It then discusses Cervical Health Awareness Month and provides information about cervical cancer prevention through regular Pap tests and HPV vaccination. The document offers tips for boosting immunity and preventing sickness. It highlights the health benefits of turmeric and provides a recipe for turmeric tea. A section on mindful living encourages readers to start each day with intention. Home remedies for congestion include DIY shower disks. The document aims to clarify common misconceptions about carbohydrates and recommends which carbs are best and worst for health. It
October is Breast Cancer Awareness Month! In this issue, we go over the importance of mammograms, delve into ways to stay healthy during the fall months and much more!
The CBIZ Wellbeing Insights for December 2016 has been released. The latest publication places an emphasis on beating those winter blues, goal-setting for the new year, year-end tax reductions tips and much more.
In this issue of Wellbeing Insights, we feature articles about Breast Cancer Awareness, health eating, exercise tips and more! Learn more about CBIZ Wellness Solutions at www.cbiz.com
Wellbeing Insights Newsletter August 2015CBIZ, Inc.
This document discusses the importance of immunization awareness and provides recommendations for vaccinations. It recommends that adults speak to their doctors about vaccinations for influenza, tetanus, diphtheria, pertussis, herpes zoster (shingles), pneumococcal disease, measles, mumps, rubella, HPV, varicella, and others depending on risk factors. It also stresses the importance of keeping children's vaccination records up to date.
Our June edition of Wellbeing Insights is all about Men's Health. All those tough questions about what screenings to get, to what questions you should be asking your doctor are covered in this jam-packed issue.
The latest issue of CBIZ Wellbeing Insights is here! The February issues features an in-depth look at heart disease and why it's the #1 cause of deaths worldwide. Also included is a nice financial focus on tackling tax season and the hidden health risks of artificial sweeteners. Check the presentation for all that and much more!
In this issue of Wellbeing Insights, we cover important summer wellness topics including sun care, iron deficiency, skin cancer signs and sun burn care.
This document discusses how to reduce internal inflammation in the body through nutrition and lifestyle changes. It notes that inflammation underlies many chronic diseases and conditions. Some key ways to reduce inflammation mentioned include eating a primarily plant-based diet rich in vegetables and fruits, reducing grains and sugars, increasing omega-3 fatty acids and monounsaturated fats from foods like nuts and fish, and consuming a diet high in antioxidants from colorful fruits and vegetables. It also recommends getting regular exercise, adequate sleep, managing stress, and potentially avoiding immune system aggravators like dairy, sugar, gluten and grains depending on individual conditions. Reducing inflammation through these lifestyle factors can help improve overall health and quality of life.
Genetic testing kits have become increasingly popular as a way for people to learn about their ancestry and health risks. The document discusses considerations for those thinking about taking a DNA test, including the types of information that can be uncovered and potential emotional impacts. While results may provide actionable health insights or a sense of connection to ancestry, they also carry risks like anxiety or a false sense of security. It's important to weigh the benefits and risks, discuss concerns with a doctor, and understand limitations before testing.
This month’s issue includes tips for a healthy gut, including clarity on probiotics, how to bring out the best in your athletic children headed into summer, and guidance on investing in your future. We’ve also included an amazing cherry salad recipe and a 2-minute meditation that you can do every day.
In this issue of Wellbeing Insights, we'll discuss important tips and information about Heart Health, including corornary disease, exercise tips and more!
August's issue contains info on keys to happier living, papayas, summertime sleeping, keeping produce fresh, a quick guide to apps for parents, and a financial focus feature.
The document provides information for someone considering counseling on what to expect during their first appointment. It discusses that the counselor will aim to establish a connection and define goals. They may ask questions about reasons for the visit and current life circumstances. The counselor should provide their privacy policy and review confidentiality. The document also provides sample questions a counselor may ask and questions for the client to ask the counselor. The purpose is for clients to get a sense of hope and understand that counseling is a process focused on their needs and goals.
We asked our Wellbeing team about their favorite things to pass along to our readers and have rounded up the best. From recipes and self-care to virtual fitness and wellbeing apps, we hope you find their suggestions helpful!
In our year-end issue, enjoy strategies for handling emotional holiday stress, learn how to challenge your implicit biases, set up your budget for the new year, and hear from our experts about their favorite New Year traditions.
Wellbeing Insights: COVID-19 Special EditionCBIZ, Inc.
In This Issue:
Enhancing Emotional Health While Social Distancing
Tips for Surviving Market Volatility During COVID-19 Uncertainty
4 Tips for Transitioning to Remote Work
Stay Active with At-Home Workouts
Mindful Minute
This document provides a 6-month roadmap for health and happiness created by Integrative Nutrition. Each month focuses on a different theme, such as getting started, wholesome nourishment, and developing a healthy lifestyle. It includes tips, recipes, and exercises to set goals, improve nutrition, increase physical activity, and find balance. The overall goal is for readers to feel healthier, happier, and empowered in their wellness journey.
The September edition of CBIZ Wellbeing Insights has been released. September's Wellbeing Insights features articles on chia seeds, yoga classes, parental self-care, and more!
The July edition of CBIZ Wellbeing Insights has been released. July's Wellbeing Insights features articles on checking in on your personal goals, benefits of ginger, being energy-efficient in the heat, and more!
6. lesson 5 the mealtime miracle for weight loss successDan Cheung
Regular mealtimes are important for maintaining a healthy diet and losing weight. A study found that eating meals at consistent times each day led students to consume more fruits and vegetables and less sugar and fast food. Tips for regular mealtimes include starting with breakfast within an hour of waking, having family dinners, planning quick recipes, cooking in batches to freeze portions, and snacking strategically. Other contextual eating cues that help control portions include sitting down to eat, turning off screens, setting an attractive table, practicing relaxation, choosing health-conscious friends, and keeping a food diary.
2. lesson 1 slashing calories on the slyDan Cheung
This lesson provides 25 easy tips and techniques for cutting calories without feeling deprived, such as focusing on presentation to make meals more enjoyable, eating high-volume low-calorie foods, spreading protein intake throughout the day, drinking water before meals, using smaller plates, and finding calorie-free rewards. The lesson emphasizes that small, sustainable changes can add up to significant weight loss and better health over time. Readers are encouraged to download a checklist to track progress implementing the tips on a weekly basis.
Before your start your weight loss journey Katherine Hood
This document provides tips and guidance for developing a healthy lifestyle and losing weight in a sustainable way. It emphasizes starting small with changes, being flexible, focusing on non-scale victories, and surrounding yourself with supportive people. Key points include setting achievable goals and action plans, defining motivating factors, not labeling foods as "good" or "bad", learning hunger cues, and maintaining a positive mindset. Customized support options like joining a Facebook group or scheduling a call are also mentioned. The overall message is that developing a healthy lifestyle is a journey that requires patience and kindness with yourself.
The June edition of CBIZ Wellbeing Insights has been released. June's Wellbeing Insights features articles on keeping produce fresh, Cancer Survivors Day, Spirulina, and more!
6. lesson 5 the mealtime miracle for weight loss successDan Cheung
The document discusses the importance of maintaining regular mealtimes for weight loss and healthy eating. It explains that studies show people who eat meals at consistent times each day tend to consume more nutritious foods like vegetables and fruits. The document provides tips for developing habits that support regular mealtimes, such as starting each day with breakfast, cooking meals in batches to freeze, dining at home more often, and being mindful of contextual eating cues by sitting down to eat and avoiding distractions. Maintaining simple habits around consistent mealtimes can help manage eating behaviors and support weight loss success with less effort.
The document discusses daily, weekly, and yearly habits that can help increase happiness. Some suggested daily habits include smiling, exercising, getting enough sleep, eating mood-boosting foods, practicing gratitude, giving compliments, deep breathing, acknowledging unhappy moments, journaling, and facing stress head-on. Weekly habits include decluttering, spending time with friends, and planning the upcoming week. The document emphasizes that happiness looks different for everyone and the key is finding habits that fit each person's lifestyle.
The document provides three simple changes families can make to lead a healthier lifestyle: 1) Have mealtime as a family to promote healthy eating habits in children; 2) Use portion control tips like smaller plates and letting children serve themselves to teach proper serving sizes; 3) Be active as a family by finding fun activities everyone enjoys and scheduling time for physical activity once a week.
The document provides tips for three simple changes families can make to eat healthier: 1) Having mealtime as a family at least once a day to promote healthy eating habits in children; 2) Using portion control techniques like smaller plates and measuring spoons to help children learn proper serving sizes; 3) Planning one physical activity per week that the whole family can enjoy together, such as going to the zoo, to incorporate movement into their lifestyle.
How to Prepare For Your Weight Loss Journey: Weight Loss Tips from Downsize F...Downsize Fitness
Downsize Fitness is an international chain of gyms which helps our members lose 50+ pounds. Our weight loss program consists of Fitness, Nutrition, and Weight Loss Coaching sessions at our 6 facilities in the US and Canada. To become about Downsize Fitness memberships, our Certified Weight Loss Coach program, or Franchise opportunities, visit www.downsizefranchise.com
1. The document provides tips and tools for increasing happiness, including getting quality sleep, exercise, eating well, smiling, practicing gratitude, meditation, and self-knowledge.
2. Specific happiness-enhancing tools discussed include getting 7-8 hours of sleep, exercising daily, limiting caffeine intake, practicing gratitude by writing down 5 things you're thankful for each day, and smiling more.
3. Regular meditation is also recommended as research shows it can improve focus and decrease anxiety. Making positive changes like these tools can help you design a happier life.
Are you the guy who’s perpetually perched on the couch sitting in
front of the Television set eating a bowl of crisps and a bottle of beer
perfectly balanced on your stomach, dreaming of that tasty, greasy
Big Mac and hating yourself for it?
Are you tired of being on the heavy side? Do you want to get on the
right track and for these questions to stop? Well buddy you’ve got it!
With this copy of Weight Warriors : The Spartan’s Guide to Chiseled
Abs, we’ll have you out of that couch and into those running shoes in
no time! Because now is the time to decide to live a healthy life-style
1. The document discusses how to enjoy holiday festivities without gaining weight by providing tips such as not skipping meals before parties, practicing portion control, replacing one meal per day with a green smoothie, maintaining an exercise routine, and doing detoxes between events.
2. It notes that most people gain 3-7 pounds over the holidays and provides strategies like green smoothies, portion control, and exercise to avoid weight gain and continue losing weight during celebrations.
3. The document promotes a 21 day smoothie diet program and encourages the reader to watch a free presentation to learn an easy way to lose weight over the holidays.
Learn to cultivate an attitude of gratitude and refresh on tips for holiday overload. For bladder health awareness month, learn the basics of bladder health and check out On the Menu for details of a bladder friendly food: cranberries. Lastly, our Parenting Corner covers navigating the gaming world with your child.
The document provides information on maintaining a healthy lifestyle through diet, exercise, stress management, and other wellness practices. It discusses topics like nutrition, weight management, physical fitness, food safety, looking good to feel better, maintaining a healthy weight, and lowering cholesterol. The document contains tips, chapters on various health topics, and notes on nutrition from the USDA.
This document contains an excerpt from a book about losing weight and getting fit. It provides guidance on developing healthy eating habits and incorporating exercise into daily life. Some key points include:
- Making small, sustainable changes to diet like reducing calories from drinks can lead to weight loss over time. Crash diets are discouraged.
- Exercise does not need to be done at a gym, but can be incorporated into daily activities like taking stairs, walking instead of driving, or exercising while watching TV.
- Developing a regular exercise routine is important to lose fat and maintain muscle mass for a healthy metabolism long-term. Both diet and exercise are needed for successful weight loss and fitness goals.
This document provides an overview of healthy living topics across multiple chapters. Chapter 1 introduces healthy lifestyle habits like exercise, nutrition, stress reduction, and fun activities. Chapter 2 discusses maintaining a healthy weight and appearance through diet, exercise, self-care, and positive thinking. Chapter 3 focuses on specific exercise activities like walking, running, and cycling. The document provides tips for maintaining good health and nutrition.
You can become a healthier, happier and more successful person by making a few simple changes to your lifestyle. You will have to make changes to the overall you, not just change the amount of exercise you do or your diet. The secret to achieving happiness and a healthier you is to balance your body and mind in harmony, it is only when we are balanced in physical health, mental and spiritual that we are truly healthy. If we are healthy then we are happier and can reach success more easily in life, here are some ways you can bring back harmony and balance to your life.
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1. ISSUE 13
AUGUST|2016
Continued on next page
August | Happiness Happens
10 Keys to a Happier Life............ 1
On the Menu: Zucchini................ 3
Back-to-School Tips
for Parents ................................. 4
Mindful Minute ........................... 4
App in a Snap: 5 Minute
Journal ....................................... 5
Get Some Satisfaction................ 5
Financial Focus: How to Buy
Happiness................................... 6
In This Issue
10 Keys to Living a Happier Life
Think you are unhappy by nature? Miserable because
of your life circumstances? Think again! Research
has shown that we do indeed operate around a
happiness “set point.” However, only 50 percent of
this set point is due to genetics and upbringing. A
mere 10 percent is related to life circumstances, and
the other 40 percent is purely under our control (e.g.,
our activities, relationships, how we choose to live
our life). Many people state that simply being happy is
one of their biggest life goals. The good news is that
extensive research has yielded consistent findings on
how to achieve it. The following 10 keys put improving
happiness in your hands!
2. Continued from page 1
CBIZ Wellbeing Insights – August 2016 Page 2
GIVING: Generosity is strongly bound to the reward center
in our brain; if you want to feel good, do good! Giving
also helps us build stronger connections with others and
creates happier communities on a large scale.
RELATING: People with strong social relationships are not
only happier, they also live longer. Take the time to nurture
the relationships in your life that bring you a sense of
support and belonging. Remember, we become more like
the people we spend time with, so choose carefully!
EXERCISING: Our body and our mind are strongly
connected. Being active will instantly improve your mood
and is a miracle worker for your overall happiness. View
physical activity as a tool for happiness instead of a chore
to accomplish; you may be surprised with the difference
this little change in mindset can make.
APPRECIATING: Take the time to notice the little things
and appreciate the beauty around you. Tuning in to the
present moment throughout the day can help us cope
better with daily life and keep us rooted in the here
and now.
TRYING OUT: Keep a healthy curiosity in daily life and try
to learn something new every day. This helps keep us
engaged in daily life, builds self-confidence and resilience,
and has a host of other benefits, all depending on what
you choose to learn about.
DIRECTION: Setting goals is an important part of
maintaining motivation, a sense of direction and purpose,
and feelings of accomplishment and satisfaction. Set
both short-term and long-term goals for yourself that are
personally meaningful and challenging enough to excite
you yet also realistic and achievable.
RESILIENCE: Although we may not have the power to
control what happens to us, we always have the power to
choose how to respond. It is important for our happiness
that we develop ways to bounce back during trying times.
Remember, if you can’t change it, change the way you
think about it.
EMOTION: Regularly experiencing positive emotions such
as joy, gratitude, inspiration and pride can create an
upward spiral of happiness over the long-term. Make an
effort to acknowledge the good things in life (no matter
how small) and what you are grateful for on a daily basis.
ACCEPTANCE: Self-acceptance is an important key to
happiness. Avoid comparing yourself to others as much as
possible, and focus on building up your strengths instead
of fixating on your flaws. Remember to be kind to yourself.
MEANING: People who feel they are a part of something
bigger and have a purpose and meaning outside of
themselves are happier, feel more in control and get more
out of what they are doing.
Learn more at actionforhappiness.org
“IT’S NOT HOW MUCH
WE HAVE, BUT HOW
MUCH WE ENJOY THAT
MAKES HAPPINESS.”
– CHARLES SPURGEON
Keys to a Happier Life: GREAT DREAM
3. CBIZ Wellbeing Insights – August 2016 Page 3
On the Menu
Zucchini
Due to its mild flavor and fairly
inexpensive price, zucchini is the
perfect summer staple. It’s ideal for
sneaking veggies into any meal as it’s
easily tossed into baked goods and
casseroles for a nutritional boost.
Give grilled zucchini center stage by
adding any of your favorite seasonings
for an easy crowd-pleasing side dish.
It boasts more than versatility with
impressive nutritional benefits.
Zucchini is high in water content and
rich in fiber, making it a very low-
calorie friend that aids in digestion.
One cup of sliced zucchini has only
about 19 calories while delivering
substantial amounts of antioxidants,
Vitamin C, manganese, potassium
and lutein. In general, zucchini is
great for:
• Heart health
• Eyesight
• Digestion
• Weight management
Keep It Fresh
When selecting a zucchini look for
firm, small to medium sizes and shiny
skin. You can find this squash in a
variety of colors from yellow to dark
green. The color will not affect the
taste much as long as the fruit is still
firm and there are no pits or wrinkling
in the skin. It’s best to store zucchini
in the fridge in a loose plastic bag and
eat within four days.
Zoodles
This fresh, healthy pasta substitute
has taken the world by storm! Zucchini
noodles, or “zoodles,” are a fun and
tasty way to increase your veggie
intake! Zoodles contains ¹/8
the
calories of pasta and ¹/10
the carbs!
Ingredients:
• Whole zucchini – however much you
would like to prepare
Directions:
You can prepare zoodles using a
counter-top spiralizer, hand-held
spiralizer, julienne peeler or vegetable
peeler. An actual spiralizer of some
sort is faster and creates prettier
zoodles, but if you want to try zoodles
before investing in a new kitchen
utensil, use a peeler. Zoodles can
be eaten raw, steamed, sautéed or
roasted. Use them as a substitute
for pasta or add them to your favorite
salad or soup. The possibilities
are endless.
If you do not want your zoodles to
have a crunch to them, it is wise to
prepare them at least one day prior to
eating. Store them in the refrigerator
in a sealed plastic container lined with
paper towels to allow them to sweat
out most of their water. To speed this
process up, you may also choose to
lay your zoodles on a pan and sprinkle
them with sea salt which will draw
the moisture out more quickly (20-30
minutes). Zoodles will stay fresh in the
fridge for up to five days, but freezing
them will ruin their texture so plan to
use them the week you make them.
Nutrition Info
Per 1 cup serving
Calories 18
Carbohydrates 3.8g
Fiber 1.2 g
Protein 1.4g
Sodium 11mg
4. CBIZ Wellbeing Insights – August 2016 Page 4
Back-to-School Tips
for Parents
Getting off to a good start each
school year can tremendously
influence a child’s attitude for the
entire year. This transition from
summer can be difficult for parents
as well, but a little planning can
go a long way. Here are a few
suggestions to help ease the
adjustment and prepare your
child (and you) for a successful
school year.
• Mark your calendar. Schedule out
doctor appointments in advance,
including sports physicals and
necessary immunizations. Mark
your calendar with any important
dates provided by the school.
• Meet the teacher and tour the
school. Meeting the teacher
ahead of time can greatly ease
any anxiety your child may have
about starting a new year and
help you establish a parent-
teacher relationship early on.
Touring the school can help them
feel more comfortable and give
you a good visual for when you
hear about their day. Make sure
your child practices opening their
locker and locates all of his or
her classrooms.
• Re-establish a routine.
Oftentimes, routine goes out the
window for summer vacation,
but a well-respected bedtime
routine will help your child get the
quality sleep needed to succeed
at school. Have your family ease
back into the routine at least
a week in advance of school
starting. When school starts,
have your child get their backpack
and outfit (including shoes) ready
for the next day.
• Plan ahead for healthy meals.
Prioritize a healthy breakfast. Just
like adults, kids need protein and
healthy fat in the morning. Egg
muffins are a great go-to. Simply
scramble eggs with your favorite
meats and/or veggies, pour into
a muffin tin, bake at 350 degrees
for 20 minutes, then let cool
and refrigerate. Pop them in the
microwave for 20-30 seconds for
a quick and healthy breakfast on
the go.
• Prepare a study area. Set up
a special area for homework.
Remove distractions while
keeping the area inviting.
For example, keep it out of
earshot of the television but
include interesting colors and a
comfortable place to sit.
• Avoid overscheduling. The
first couple weeks of school,
especially for younger kids, may
be exhausting. Be mindful of
piling on too many afterschool
activities until they are adjusted.
• Check in. It can be like pulling
teeth to get kids to open up
and share how their day went.
Give kids a chance to unwind
after school before asking them
twenty questions. Rather than
asking yes/no questions, find
creative ways to learn about their
experiences, friendships and
challenges, and be sure to share
how your day went too.
Mindful Minute
The power of positive thinking is
profound! Regularly experiencing
positive emotions such as joy, pride,
gratitude and inspiration is predictive
of overall human flourishing,
including longer life span, less stress
and better psychological and physical
health. Optimism and pessimism
are not personality traits that are
entirely out of our control. In fact,
optimism is an emotional skill that
takes consistent practice to create
a lasting habit. Here are some tips
to start transforming yourself into a
more positive thinker:
• Smile. The physical act of smiling,
even if we aren’t happy, can greatly
impact our mood and outlook.
• Look for the learning opportunity
in every failure and bad
experience. If it helps to talk
things out with a friend, do it!
• Start small by identifying a
specific area of your life you
tend to have negative thoughts
about. Recognize and replace the
negative with a positive thought.
• Repeat affirmations that inspire
and motivate you. Post sticky
notes or reminders that keep this
in the forefront of your mind.
• Don’t ruminate on negative things
that are out of your control.
Practice the art of letting go.
5. Get Some Satisfaction
Name: Five Minute Journal
Price: Free
Focus: Happiness & Wellbeing
App in a Snap
The Five Minute Journal, designed
using the principals of positive
psychology, promotes
itself as a “toothbrush for the
mind”— use the app a few minutes,
twice a day, to
increase
happiness.
Each morning,
log in to note
three things
that you
are grateful
for and
specify
how you
will make
the day
amazing!
There is
also space
to affirm
how you will
embrace the
days’ joys and tasks. At
the end of the day, “brush
again,” this time reflecting on
three positive things that
happened and how you could have
made the day even better. Daily
quotes and weekly challenges keep
users motivated to create a habit of
using the tool.
Through the Five Minute Journal,
Emily Noll, National Director of CBIZ
Wellbeing Solutions, sets a morning
and evening reminder to log in for a
daily dose of inspiration and to
document, through words and
pictures, the best moments of each
day. She says it’s a simple tool that
busy professionals can use to get
their day started on the right foot,
express gratitude and optimize
wellbeing.
CBIZ Wellbeing Insights – August 2016 Page 5
Five specific character traits have been identified as the most highly related to
life happiness and satisfaction. They are hope, zest, gratitude, curiosity and
love. Here are some simple activities that can help you boost these traits in
your everyday life to get more satisfaction.
Hope: Hope is a combination of setting goals, having the tenacity and
perseverance to pursue them, and believing in our own abilities. In order to
cultivate more hope, start by visualizing the best possible version of yourself.
What does it look like and what are the next achievable steps you can take
toward this goal? Write down your answers. This will help you create a logical
structure for the future and can help you identify concrete possibilities for
improvement. Lastly, always remember that your track record for surviving tough
days so far is 100 percent, which should certainly give you hope!
Zest: Zest is approaching life with vigor and enthusiasm. The winning
combination for cultivating more zest is a mix of exercise, social connection
and savoring the moment. In order to feel fully energized in the world around
you, plan a hike with a friend, join a recreational sports league or engage in any
other new physically active adventure while enjoying the company of others.
Gratitude: When it comes to maintaining a sense of gratitude and appreciation,
practice makes perfect. We must make an effort to acknowledge, reflect on and
emphasize the good things in life and watch carefully for negative self-talk. A
gratitude journal can help keep yourself accountable. Each day, write down the
best part of your day and one person you are grateful for. If you feel inclined,
you could even reach out to that person directly to let them know.
Curiosity: Curious how curiosity leads to happiness? It’s the fastest route to a
profoundly satisfying sense of accomplishment. Curiosity helps us tap into our
intellectual potential, master new tasks and reap social rewards. Reawaken your
curiosity by reframing boring situations. Look for details in everyday situations
you wouldn’t normally notice and seek to learn more about them.
Love: Whether or not you subscribe to the notion that love is all you need, it is
at least an important part of a happy life. Take time each day to cultivate more
love by sitting quietly for a moment and wishing yourself and others happiness
and peace. Try something simple like “may my sister find happiness and love”
or “may my son be strong and healthy.” Also, look for opportunities every day to
offer small gestures or words of kindness to those you encounter.