Healthy Lifestyles – October 2021

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October 2021

Get your Zzzz’s! While sleep is an essential part of our daily routine, it’s often deprioritized in the list of “important things to do.” According to the Centers for Disease Control and Prevention (CDC), one in three adults doesn’t get enough sleep each night. Getting quality sleep is critical to our physical health and mental wellbeing. Getting good sleep is also closely linked to longevity and one’s overall quality of life. In addition, poor sleep is associated with many chronic illnesses. Your current behaviors may be impacting your sleep and proper sleep hygiene can play a major role in better, longer, and more restful slumber.

Sleep hygiene is about building healthy habits to help you get a good night’s sleep. Focusing on these healthy habits is one of the easiest ways to increase your chances for a successful night of sleep. Various choices throughout the day and prior to going to bed can impact the quality of sleep you get. Follow these eight easy steps to create good sleep hygiene and wake up feeling well-rested.

  1. Set your sleep schedule.Get up at the same time every day, even on weekends and during vacations.
  2. Limit naps. If you do nap, keep them short and early in the afternoon.
  3. Establish a relaxing bedtime routine. Allow time to wind down. Journal, meditate or listen to calming sounds/music.
  4. Make your bedroom quiet and relaxing.Keep the room at a comfortable, cool temperature.
  5. Turn off electronic devices at least 30 minutes before bedtime and keep them out of your bedroom.
  6. Maintain a healthy diet and exercise regularly.
  7. Avoid consuming caffeine in the afternoon or evening.
  8. Avoid consuming food and alcohol near your scheduled bedtime.

Try adding or modifying some of these healthy habits to your routine and catching some quality sleep.  Remember, a great day begins the night before with a good night’s sleep.


Check out these online resources and smartphone apps!

For those who love data, the Sleep Cycle is a popular app that can track and interpret your sleep data every night, as well as wake you up during your lightest sleep phase in the morning.

If you are having trouble relaxing into a restful sleep, then Relax Melodies may be the app for you.

Visit Harvard’s Health Blog to learn more about how practicing deep breathing and restorative poses can aid in hitting the hay.

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 minutes

Your 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

Wednesday, October 20, 2021, 9:00 a.m. PST

Estate planning

Whether you’re just settling into your career, or you’ve been working hard and achieving your financial goals for years, estate planning can help formally protect your assets, allow you to have control over your health care decisions, and provide for loved ones. Join us for the October webinar and learn what’s included in an estate plan and the steps you can take to create one so your wishes are carried out the way you choose.

Register for this webinar

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

Winner of the 2020 IMEA Star Awards, Participant Webinars, Experiential Education category, large asset level.

Topics and dates are subject to change.

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

Healthy Eating and Weight Management


Eating well by getting enough fruits, vegetables, whole grains, low or non-fat dairy products, and the right amount of protein is great for your long-term health. Poor eating habits and physical activity causes high blood pressure, high cholesterol, and diabetes.

The USDA has come up with a method called “ChooseMyPlate”. This method can help you choose appropriate portion sizes and make sure that you get enough nutrients from fruits and vegetables.

Make half of your plate fruits and vegetables. Eating enough fruits and vegetables is a great way to get a lot of nutrition for few calories. They can reduce your risk for cardiovascular disease and maybe even certain types of cancer.

Make half your grains whole. Whole grains include the entire grain seed, which means that they also include the most nutrients and fiber. They provide your body with iron, magnesium, selenium, and B vitamins. Refined grains have been processed to remove the seed. Even if they have been “enriched” they still do not contain fiber or as many nutrients as your body truly needs.

Milk and milk products (and comparable milk substitutes) provide many essential nutrients, including calcium, potassium, and vitamin D. Calcium and vitamin D are associated with stronger bones and teeth. The USDA recommends switching to 1% or fat free milk and low and non-fat yogurts and cheeses.

Protein is an essential nutrient for your body, and can be found in a whole variety of food sources such as seafood, meat, poultry, eggs, beans, peas, soy products, nuts, and seeds. A little goes a long way with the protein group. Most women only need about 5 ounces of protein and most men need only about 6 ounces of protein a day.

Visit CHOOSEMYPLATE.GOV for more information

Recipe of the Month

Smoky Maple-Mustard Salmon


  • 3 tablespoons whole-grain or Dijon mustard
  • 1 tablespoon pure maple syrup
  • ¼ teaspoon smoked paprika or ground chipotle pepper
  • ¼ teaspoon freshly ground pepper
  • ⅛ teaspoon salt
  • 4 4-ounce skinless center-cut wild-caught salmon fillets


Preheat oven to 450 degrees F. Line a baking sheet with foil and coat with cooking spray.

Combine mustard, maple syrup, paprika (or chipotle), pepper and salt in a small bowl. Place salmon fillets on the prepared baking sheet. Spread the mustard mixture evenly on the salmon. Roast until just cooked through, 8 to 12 minutes.

Serve with roasted green beans and whole-wheat couscous tossed with pecans and chives.


Carrier News & Views

Resource Spotlights

Healthy Eating Tips from Kaiser 
7 foods to add to your freezer

A well-stocked freezer can make meal prep easier — and help you eat healthier. The first step? Learn how to properly freeze foods. Once you know the basics, it’s time to decide what you want to keep in your freezer. Here are freezer-friendly options to help you put together a quick and healthy meal on a busy day. … Read More >

Diets- The Good, the Fad and the Ugly
Download the infographic here

Healthy Eating Tips from Anthem 
Lunch Well

More YUM for your buck.

Packing a lunch is better for you and your wallet. Instead of eating at a restaurant, try this:

Make lunch a healthy habit

Save money

You can cut what you spend on lunch at a restaurant by half. Buy food in bulk and divide into individual meal servings.

Save time

Pick one evening each week to prepare lunch for the week or make dishes on the weekend that can be pre-portioned or frozen. That way you’re ready to grab and go in the morning.

Eat better

When you make your own lunch, you know what goes into what you’re eating. Sandwiches from restaurants can pack as much as 1,500+ milligrams of sodium.

Make healthier sandwiches using low sodium lunch meats, whole grain bread and dark, leafy greens (instead of iceberg lettuce). Best of all, when you make your own lunch, you know what goes into what you’re eating. Fewer preservatives and more fresh fruit and vegetables. Plan healthier meals that kids will eat, too. If you can’t do a full lunch, send healthy sides to balance what they might purchase.

Make it fun!

Weekly lunch preparation can be a fun activity for the whole family. Create an assembly line in your kitchen, giving everyone a chance to help make and pack lunches. Or write each other notes that get tucked into lunches for a special treat at meal time.

Consider starting a salad (or other healthy meal) club with co-workers. Schedule a time each week where everyone brings a healthy food option to share.

Anthem Blue Cross is the trade name of Blue Cross of California. Anthem Blue Cross and Anthem Blue Cross Life and Health Insurance Company are independent licensees of the Blue Cross Association. Anthem is a registered trademark of Anthem Insurance Companies, Inc.

Quick Links

All Employees

  • 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
  • Financial Education Webinars from your 401K provider. View what’s coming up or watch a replay anytime at LearnNowOnDemand

Kaiser Members

  • is a valuable resource for information and member communications, as well as a link to any telehealth services. If you have already done so, please register on    
  • 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 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 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/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.

Live your best life!

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