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Employee Wellness Newsletter
You are welcome to share any of these wellness resources with your employees, family, or friends.
Save the Date: Join us on Wednesday, September 1 at 12:00 pm CST for a no-cost wellness seminar on “Simple Food Swaps that Lead to Great Gains!” We hope you can attend CGO’s third-quarter Revitalize Your Well-Being in 2021 event.
July 2021: Sleep Well, Stay Healthy
Sleep: we all need it, but few of us consistently sleep as long or as restfully as we need to each night for optimal well-being. Not getting enough sleep can put you at risk for significant health problems such as Type 2 Diabetes, heart disease, depression, and obesity. Many health experts say that a solid 7-9 hours of sleep per night along with good sleep hygiene is the perfect formula to sleep well!  
Eat Well:
Have you ever had a poor night of sleep and feel like you are extra hungry the next day? A poor sleep cycle can put your hunger hormones out of whack, increasing your "I'm hungry" hormone and decreasing your "I'm full" hormone. Not only do studies show how sleep deprivation causes you to eat more calories per day, but the lack of energy causes you to move less!
How to take action after a poor night sleep? Start your morning with a blood sugar-balancing breakfast. What does that mean? A meal that incorporates protein, quality fat, unprocessed carbohydrates and fiber!
Balanced Breakfast Examples:

  • Unsweetened Greek yogurt (protein), almond butter (fat), strawberries (unprocessed carbohydrate), and chia seeds (fiber)
  • Eggs (protein), feta (fat), sweet potato (unprocessed carbohydrate), and tomato/broccoli/spinach (fiber)
  • Cottage cheese (protein), pistachios (fat), banana (unprocessed carbohydrate), and flaxseeds (fiber)
  • Smoothie: Protein powder (protein), avocado (fat), frozen berries (unprocessed carbohydrate), frozen cauliflower rice (fiber)
Recipe Quinoa Breakfast Bowl:
Live Well:
Here are eight tips to get 7-9 hours of sleep each night:

  1. Stick to a bedtime routine: Go to bed and wake up at the same time every day.
  2. Make your bedroom comfortable: Be aware of your thermostat temperature, keep your room dark, and ensure you have a comfortable mattress and pillow.
  3. Say No: Avoid alcohol and tobacco in the evening.
  4. Hungry before Bed? Eat a sleep-inducing snack about an hour before bedtime.
  5. Caffeine: Try to stop drinking caffeine at least 5-6 hours before bedtime.
  6. Get Moving: Exercise during the day helps you sleep at night – try 30 minutes a day!
  7. Turn off electronic devices: Light promotes wakefulness so try the “do not disturb” function on your phone.
  8. ZzZz: Avoid daytime naps, but if you must nap limit it to 30 minutes.

Resources to Thrive:
Be Well:
Nightstand Phone Challenge
This month, we challenge you to keep your phone on your nightstand or across the room to prevent the urge to spend time on your electronics. Why? Having our phones, iPads and other electronic devices can interfere with our sleep quality if we are up scrolling before bed or in the middle of the night. The blue light exposure from the screens can stimulate our brains and keep us from falling asleep!
In Good Health,
Looking for Additional Well-Being Tools to Thrive?
Check out our Wellness Page which features Wellness Seminars, Mindful Moments, and much more!

Kayla Isaacs, CHES, CWWS 630.737.9383 |

Madeline Engelking, MBA, RDN 630.737.9356 | 
About the Monthly Wellness Newsletter
The everyday choices we make can help us live healthier, happier and more fulfilling lives. The CGO Employee Wellness Newsletter provides monthly resources and education on a variety of topics like nutrition, exercise, emotional health and resilience, prevention and more. Our hope is that this information empowers you to incorporate sustainable healthy habits for a lifetime of good health and well-being.

Always consult with your physician before beginning any wellness program. This general information is not intended to replace your healthcare professional.  

Sources: Zywave, CDC, Why We Sleep, Genius Foods

Insurance | Benefits | HR & Payroll | 401k