Healthy Lifestyles – March 2021

Healthy salad with greens, avocado, beans, tomatoes, quinoa, and more.

Have you been told to ‘eat the rainbow’? This phrase simply recommends we eat various fruits and vegetables spanning the colors of the rainbow. The color of food (the naturally occurring color, of course, not food dyes) reveals which protective compounds, known as phytonutrients and antioxidants, are present. Each color may help decrease the risk of certain diseases and support health, hence why eating all the colors of the rainbow is recommended for overall health.

The fruits and vegetables spanning the rainbow:

Red: this color often comes from the compound called lycopene, an antioxidant associated with decreased risk of certain cancers and promotes heart health. Found in guava, tomatoes, grapefruit, papaya, red bell peppers, red cabbage, and watermelon.

Orange & Yellow: Beta-carotene, a type of carotenoid that supports skin and eye health as well as a healthy immune system, is converted to vitamin A in our bodies after we eat these foods: pumpkin, sweet potatoes, acorn squash, carrots, and butternut squash, just to name a few!

Green: chlorophyll, among many other beneficial compounds, are found in green fruits and vegetables. A lot of research is being done on glucosinolates, a compound found in green cruciferous vegetables such as Brussels sprouts, broccoli, collard greens, kale, and capers.

Blue & Purple: Anthocyanin, a fancy word for the chemical that makes fruit and veggies like blueberries, eggplant, currants, grapes, and red onions that beautiful dark color, may support healthy blood pressure and heart health by preventing clot formation.

Curious how to add the colors of the rainbow into your diet? Roast up some veggies, whip up a smoothie, make a pot of soup, or toss the rainbow, i.e. vegetables into a skillet and make a colorful stir fry!


Check out these online resources and Apps

Find out what produce is in season year-round by downloading the Seasonal Food Guide app! Browse recipes using more than 140 fruits, veggies, herbs, and nuts! Click here to access this digital almanac that will step your produce game up!

Click here to learn how many fruits and vegetables you need.

Financial Wellbeing

Welcome to Principal, Covenant Care’s new financial wellbeing and 401K partner

Free Webinar Series – Webinars are held the third Wednesday of every month, 9 a.m. PST
Financial education in under 30 minutesYour financial goals are unique and so is your path to get there. Our award-winning* webinar series is here to help along the way. In less than 30 minutes, you can learn more about a financial topic that matters to you.

Register for an upcoming webinar or catch up on your time with a library of replays.

This month’s Webinar
March 17th 9:00 a.m. PST

Health care costs in retirement: What to expect and how to prepare

Whether you’re close to retirement or you’ve got some time to save, join us for the March webinar as we walk through how you can plan for and help manage health care expenses in the future. We’ll discuss Medicare coverage, how to calculate and budget for health care costs, and health savings account benefits. Register to join us and learn more.

Register for this webinar

Future Topics

  • Expanding and protecting savings
  • Debt and emergency savings (also in Spanish)
  • HSAs and health care
  • Reassessing finances after a market downturn
  • Investing how-to
  • Women and people of color
  • Protecting assets and leaving a legacy (also in Spanish)
  • Nearing retirement checklist
  • Saving for college and student loans
  • Estate planning
  • Year-end tax prep and tax reform
  • Social Security

Can’t make an upcoming webinar? View a replay anytime at LearnNowOnDemand

Insurance products and plan administrative services are provided through Principal Life Insurance Company, a member of the Principal Financial Group®, Des Moines, Iowa 50392.

PT436A-09 | © 2020 Principal Financial Services, Inc. | 12/2020 | 1435367-122020

Mental Wellbeing

Brought to you by NAMI
A trained peer — someone who also wears scrubs and knows exactly what you’re going through — can be an invaluable resource. They understand the challenges and frustrations of the profession and are able to lend support in tough times. Peer support offers you a shared perspective with a skilled response.

You are not alone; your peers are ready to stand with you.

  • PeerRxMed is a free peer-to-peer program for physicians and other health care professionals. PeerRxMed offers support, connection, encouragement, resources and skill building for optimal well-being.
  • Physician Support Line helps physicians and medical students navigate personal and professional challenges through a volunteer network of psychiatrists.
  • American Academy of Experts in Traumatic Stress offers online support groups for emergency responders and health care workers.
  • Nurse Groups is a free and confidential videoconference group service for nurses to connect and process issues related to COVID-19.
  • Disaster Response Assets Network offers free online peer support groups for frontline responders and health care professionals.

Family Health/Working Parent Support

Free Mental Health Resources for Families
brought to you by Parents magazine

With so many families facing unprecedented levels of stress and anxiety, there’s never been a better time to care for your mental well-being. But if it seems like mental health care will end up causing financial stress, take heart: There are free resources out there to help. Below are just a few.

  1. Take Advantage of Individual Offers
    Such as the offer from TalkSpace (or the offers from CALM and Headspace in the Quick Links section below)
    If you’re an impacted doctor, nurse, or social worker, you can register for 1,000 free months of therapy through Talkspace. To access the much-needed benefit during this emergency, health care workers should register after downloading the app from Google Play or Apple’s App Store or via the Talkspace website and provide their NPI and state of residence for verification.
  2. Check out Online Materials From Trusted Sources (i.e. National Mental Health organizations, Universities, Healthcare websites, etc)
    Parents magazine highlights the COVID-19 Mental Health Resources for Families 2020 , created by New York University’s Langone Child Study Center. In it, NYU’s mental health care professionals explore a variety of topics, such as “divorce, co-parenting, and COVID-19” and “helping your child manage disappointment about abrupt changes to the end of the school year.
  3. Phone a Free National Hotline for Help
    These free national hotlines are set up for moments of crisis, so if you’re experiencing a critical need, you can contact one that fits your situation. While they do not offer therapy directly, the workers on the helplines can help you locate free therapy resources nearby:

For additional suggestions and free resources, click here

Sources: Free Mental Health Resources for families- Parents magazine 

Rainbow Vegetable Soup

YIELD: 9 servings PREP TIME: 10 minutes COOK TIME: 35 minutes
TOTAL TIME: 45 minutes


  • 2 tablespoons olive oil
  • 1 medium onion (chopped)
  • 2 large stalks celery (chopped)
  • 4 cloves garlic (pressed)
  • 1 medium red bell pepper (chopped)
  • 1 cup carrot (chopped or chopped winter squash, if available)
  • 1 heaping tablespoon paprika
  • 3 teaspoons turmeric
  • 1/2 teaspoon cinnamon
  • 1 bay leaf
  • 1 tablespoon hot sauce
  • 1 (15-ounce) can chopped tomatoes
  • 5 cups vegetable stock
  • 10 ounces green beans (frozen or fresh)
  • 4 large leaves chard (cut into thin strips, or spinach or kale)


In a large pot add olive oil, onion, and celery. Cook over medium-low heat for 5 to 10 minutes to develop more sweetness in the onion.

Add garlic and cook for 1 to 2 minutes. Raise heat to medium-high and add the peppers and carrots. Cook another 1 to 2 minutes. Add the spices. Stir and cook until fragrant—another minute or so.

Add tomatoes and stock to the pot. Simmer for 15 minutes. Add beans and chard and simmer for another 5 minutes or until the beans are cooked. Optional: Add fully cooked cubed meat such as chicken or turkey at this time. Adjust seasonings with salt and pepper to taste.


Quick Links

All Employees

  • Headspace Meditation App
    Free section- Weathering the Storm-
    to learn more, click here
  • Calm Meditation App
    Free section for all,
    to access, click here
  • Employee Assistance Program (EAP)- from UNUM & Health Advocate. We are here for you 24/7 – 1-800-854-1446; – The EAP can help provide COVID-19 support, grief counseling, stress/anxiety relief, and more, and is available to all employees
  • Medical Bill Saver Advantage via your EAP –  1-800-854-1446; and is available to all employees
  • For the latest on COVID 19– CDC website at
  • Your Financial Life Matters (Wells Fargo) For more help, click here or call 1-844-258-7773 for a complimentary savings or credit conversation and receive a personalized plan. Representatives are available Monday through Saturday, 9:00 a.m. to 7:00 p.m. Eastern Time

Kaiser Members

  • Calm Meditation App
    Full access free for Kaiser Members click here
  • MyStrength
    Free to Kaiser Permanente members
    to help support their emotional well-being.
    Members can simply go to and click ‘Get Started’ to register and use myStrength on their desktop, tablet or smartphone.
  • Class Pass –  Learn More
  • Kaiser Coronavirus Hotline (available 24/7) – (877) 813-7297. After speaking with a Kaiser Permanente representative, you will be directed to the appropriate care options.
  • Kaiser’s COVID-19 Information and updates visit:  CORONAVIRUS/COVID-19: Learn how to protect yourself and get care
  • is a valuable resource for information and member communications, as well as a link to any telehealth services. If you haven’t already done so, please register on     
  • Kaiser Members- Getting Care:  It’s important to contact KP before coming in. Members should call the Appointment and Advice Call Center if they are feeling sick. They will be guided through a specific screening protocol over the phone. Depending on the answers provided, the member will be directed to the most appropriate care, while protecting other members, patients and employees.
  • Kaiser Drive Up: Drive up testing is accessible by physician referral/order only. If drive-up testing is available nearby, members will be notified of the appropriate arrangements.
  • Kaiser Virtual Care – Manage your care with
    No matter what life throws your way, you can connect to care where and when you want it. E-visits, telephone, and video appointments are simple and secure ways to get care and save yourself an office visit. They even be tracked in your electronic health record. All you need is a computer, smartphone, or mobile device. Click here to get access to care.
  • Kaiser Members- access to E-visits- Log in at or go to Get Care on the KP mobile app

Anthem Members

  • Anthem Coronavirus Information –  
  • Anthem Sydney Care mobile app. Download the Sydney Care mobile app from the App Store® or Google Play click here to learn more
  • Anthem Member Symptom Assessment
    Find out what your symptoms may mean by answering five quick questions. This tool uses guidelines issued by the Centers for Disease Control and Prevention (CDC).

Begin the Assessment
Find a COVID-19 Test Facility

  • Anthem/Aunt Bertha social support services
    Our partnership with Aunt Bertha provides you with a solution to help connect you and your family to social services in your communities if you need it. You can find services such as help with food, housing, job training, and transportation by visiting Aunt Bertha and entering your ZIP code.
  • Anthem Skill – Ask Alexa for your health plan info.
    Get quick, hands-free help with the Anthem Skill. Whether you need a new ID card or get curious if you’re about to reach your deductible, just say the words, “Alexa, ask Anthem…” to get quick answers about your health plan. The Anthem Skill works through Alexa-ready devices, like an Amazon Echo or on your mobile device using the Amazon Alexa app.

Enable the Anthem Skill today!

RxBenefits/Express Scripts

  • To learn more about RxBenefits™ response to Coronavirus (COVID-19) including access to early refills and retail shipping options click here

Live your best life!

Karen Martin
Director, Human Resources and Benefits
Covenant Care California, LLC