April 3, 2020
Employee Wellness Newsletter
April 2020: Move More & Be Well
Did you know that moving more may improve energy levels, reduce stress, improve sleep, help control blood sugar & blood pressure levels, reduce feelings of depression, and much more? April is Move More Month - a campaign organized by the American Heart Association - which reminds us to get up & move as every step counts toward a healthier and happier life! This month we are also featuring a variety of well-being resources to support everyone in this COVID-19 pandemic; we hope you and your family are well and healthy.
This month’s Eat Well, Live Well, Be Well Newsletter incorporates a variety of educational components that you can share with your employees, family and friends. Stay Safe and Healthy!
Eat Well
There's so much different nutritional information out there that it can be confusing to know how to put together a healthy meal. To provide some clarity, we created a video with our new wellness team member Madeline Engelking. Madeline is a dietitian and she took some time to teach us how to build a plate with 4 key health components and she shares the importance behind each.

This recording also teaches:

  • How to balance blood sugar, boost satiety hormones, and improve digestion
  • Why supporting your gut through food is critical for controlling inflammation

Recipe of the Month
Food has the power to boost our immune system. During these times it is so important to try and support our immunity through each meal we eat. The following is an immune boosting juice - perfect for any time of the day. 

The recipe has:

  • Garlic which is anti-bacterial and anti-fungal
  • Vitamin C in the citrus peppers, lemon, and broccoli
  • Apple cider vinegar which helps foster healthy gut bacteria- so important as our gut health plays a crucial role in our immune system!
  • Suggestion: If you want to make the juice more of a meal, you can add a protein powder for protein, avocado for healthy fats, and chia or flax seeds for additional fiber to help balance blood sugar and keep those cravings at bay. 

Other Immune Boosting Foods:

  • Bone broth- supports the gut lining of our intestines where our immune cells reside
  • Probiotics-Live bacteria: kimchi, sauerkraut, yogurt, kefir, miso, tempeh
  • Prebiotics-Fiber that feeds the above bacteria: Asparagus, artichoke, garlic, onions, leeks, bananas, apples, dandelion greens, chicory root
  • Zinc sources- Pumpkin seeds, oysters, beef, beans & legumes
  • Spices- Ginger, turmeric, garlic, oregano
  • Antioxidant rich foods- vegetables and fruit with color- think berries, purple potatoes, kale, butternut squash
Live Well
In order to live well and be the best version of yourself, you need resources to help you sustain or get you there. Refer to the resources below which focus on ways to move more; remember, a little progress each day adds up to big results!

Be Well
Well-Being resources are provided to you below to help reduce stress, re-energize, and adjust to a new work environment during these uncertain times.

  • The Genius Life – Max Lugavere [Podcast]

  • Brain Maker – David Perlmutter MD [Book]
In Good Health,
Kayla Isaacs, CHES, CWWS 630.737.9383 | kisaacs@GoCGO.com

Madeline Engelking, MBA, RDN 630.737.9356 | mengelking@GoCGO.com  
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, American Heart Association 

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