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Employee Wellness Newsletter
December 2020: Healthy & Happy Holidays
The holidays can be a time of joy, happiness, and gratitude. On the flip side they can also be very stressful with having to buy gifts, prepare meals, and attend gatherings. It is easy to be become overwhelmed during the holidays. This holiday season we challenge you to take care of yourself so that you can be happy, beat the holiday stress, and be the best version of yourself as we move into the new year!
Live Well During the Holidays:
  • Keep Moving – fitting exercise into your day will give you an energy boost, help you de-stress and help you sleep better
  • Keep Relaxed – take time to yourself: go for a walk, read a book, meditate
  • Keep in Moderation – it is unrealistic to avoid treats during the holidays; instead, try fresh fruit for example - as a sweet substitute for candy or a second-helping of pie
  • Keep Connected– whether it be virtual or in-person, practice laughter as medicine and have fun with family and friends
  • Keep Clean – don’t forget to wash your hands often as germs can be passed easily 

Resources for you and your family:

Eat Well
10 Tips to Elevate Your Holiday Eating
  1. Make ½ of your plate non starchy vegetables ( Eggplant, zucchini, green beans, cabbage, cauliflower, Brussel sprouts, bell peppers, radishes, swiss chard, broccoli, fennel)
  2. Put your fork down between every few bites to slow down, be mindful and help with digestion
  3. Create a colorful plate – with more color you will receive more nutrients and powerful disease fighting food compounds
  4. Add herbs and spices to each meal for their antioxidant content and anti-inflammatory effects
  5. Include whole foods from the earth and avoid processed and packaged foods
  6. Use quality fat sources (chia seeds, salmon, sardines, hemp seeds, avocado, dark chocolate, walnuts, olive oil)
  7. Going to someone else’s house? Offer to bring a dish that you know is healthy!
  8. When you go, avoid going on an empty stomach and hunger hormones ranging, Eat a high protein snack prior to leaving the house
  9. Aim to have one plate, and one plate only. Especially if you have your eyes on dessert!
  10. Once you have enjoyed your meal, take a 10 minute walk to aid in blood sugar regulation and digestion
Be Well
Protect your immune system in the winter months through foods! Vitamin D is critical as it has antiviral and antimicrobial properties. Each day this month, make a goal to include a whole food source of Vitamin D.
  • Egg yolks
  • Mushrooms
  • Salmon
  • Sardines
  • Oysters
  • Herring
Don’t forget that light exposure as well! Rise early to get exposure to sunlight before being in doors all day.
Holiday Recipe: Pecan Pie Recipe [Gluten Free]

Upcoming Wellness Seminar with CGO Wellness Team:
Please join the CGO Wellness Team for a free wellness seminar! We will be joined by Dr. Estrada from Advocate Health Care who is a Colon and Rectal Surgeon presenting on colon health.
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,,,,,

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