Month: November 2022

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Take the pledge

TAKE THE PLEDGE

JANUARY 2023

Start strong

What plans do you have for the new year? Will you work on taking more time for yourself? Save for a dream vacation? Start a healthy diet you can stick with? If you’re hoping for 12 months of personal growth, here’s a great way to get started: Take the 2023 pledge — and invite your spouse or domestic partner to join you.

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Why is the pledge so important?

When you take the pledge, you agree to get to know your Costco benefits. Learn what they can do for you. And use them to improve your:

emotional well-being icon

Emotional well-being

Reduce stress, improve relationships and build strength to find solutions for everyday challenges.

financial well-being icon

Financial well-being

Learn to make a budget, get out of debt, build your savings and safeguard your future.

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Physical well-being

Eat a healthy diet, exercise regularly, and stay on top of exams, screenings and vaccinations.

If this sounds overwhelming, don’t worry. Taking the pledge is the first step toward making real improvements in your well-being. Each month, you’ll receive an email summarizing the latest content here on your well-being portal, with links to new articles and videos that can help you improve your well-being. You’ll learn about your Costco benefits and hear from Costco employees who are using them to thrive.

Take the pledge and start growing!

To commit to your personal growth and get the most from your Costco benefits, visit your well-being portal and take the pledge.

Want to learn more about your 2023 Costco benefits? Check out the resources below.

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Take action

TAKE ACTION

JANUARY 2023

Put your well-being on the calendar

In January, the new year is still a blank canvas. If you’ve taken the 2023 pledge, you’re probably already thinking about your goals for your emotional, financial and physical well-being. You may also be thinking about all the ways you plan to grow this year.

Want to make the best possible start? Take the pledge (if you haven’t already) and encourage your spouse or domestic partner to join you. Then take out your calendar and start scheduling appointments that are essential for your well-being.

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Schedule these appointments in 2023

Here are just a few of the well-being appointments you should schedule for and put on your calendar. Check the resources below to learn more, including how to find a primary care doctor.

Annual physical

COST: $0*

During this exam, the doctor will check your vitals, like your blood pressure, heart rate and temperature, and will talk to you about your family’s medical history. Depending on your health background and history, your doctor might also do some blood work or further testing. Even if you’re young and in excellent health, it’s important for your doctor to get to know you, establish a baseline and be alert to changes in your health that may occur in the future.

Two dental exams and cleanings

COST: $0*

It’s important to get a dental exam and have your teeth cleaned every six months. Not only will your dentist monitor your dental hygiene, but they’ll also check for gum disease. And they’ll periodically take X-rays to check for tooth decay, impacted teeth or tooth movement. Remember, the earlier oral health problems are treated, the less costly and aggressive the treatment will be.

Dermatology exam

COST: VARIES

According to the Skin Cancer Foundation, 1 in 5 Americans will develop skin cancer in their lifetime. Be sure to conduct monthly skin cancer self-exams. Plus, annual skin exams by a board-certified dermatologist may be recommended if you have a:

  • History of skin cancer in your family
  • History of blistering sunburns or tanning bed use
  • Large number of moles or a history of atypical moles
  • History of regular sun exposure

Vision exam

COST: COVERED UP TO $80*

The American Optometric Association recommends getting an exam at least every two years to have your eyes checked for things like cataracts and glaucoma. After age 40, you’ll want to get an eye exam every year.

Gynecology exam

COST: VARIES

If you’re female and over age 21, or are sexually active (whichever comes first), you need to start seeing a gynecologist. During this exam, your doctor will check your breasts, conduct a pelvic exam and possibly do a Pap smear (this is typically done every three to five years, depending on your age), where they’ll check your cervix to test for any cancerous cells or abnormalities. 

Mammogram

COST: $0*

A mammogram is a low-dose X-ray of the breast. Regular mammograms can help detect breast cancer at an early stage. They can often find breast changes that could be cancer years before physical symptoms develop.

  • Women under the age of 40 with family history of breast cancer, or who have discovered a lump.
  • Women between ages 40 and 44 have the option to start screening with a mammogram every year.
  • Women ages 45 to 54 should get a mammogram every year.
  • Women ages 55 and older can switch to a mammogram every other year, or they can choose to continue yearly mammograms. Screenings should continue as long as a woman is in good health.

Vaccinations

COST: $o*

Make sure to get your flu shot and any other vaccinations your in-network primary care provider (PCP) recommends. You’ll find a complete list of vaccinations the CDC currently recommends by age group here.

Financial checkup

COST: VARIES

A financial checkup looks at the current state of your finances and helps you determine any changes you need to make to meet your goals. It may include the following.

  • Reviewing your life changes. They can affect your taxes and financial goals.
  • Creating a budget to be intentional about spending, saving and investing.
  • Assessing, reducing and managing your debt.
  • Checking your credit score since it affects loan rates and terms you receive.
  • Revisiting your retirement plan to make sure it aligns with your goals.
  • Evaluating your estate plan so your loved ones are protected.

Get a free 30-minute financial consultation through Resources For Living® (RFL®)**.

*If you’re enrolled in a Costco medical plan.

**Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.

Sources: InStyle. The 6 doctors’ appointments you need to make this year.
American Cancer Society. American Cancer Society recommendations for the early detection of breast cancer.
Investopedia. How to conduct a financial checkup.

For more information on how your Costco benefits can support your efforts to enhance your emotional, financial and physical well-being, see the resources below.

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Articles

Learn more

LEARN MORE

JANUARY 2023

Stay safe and healthy this winter

When temperatures start to dip and icy winds begin to blow, will you be ready? Winter storms can be dangerous. But you can stay safe and healthy, whether your winter is snowy or steamy. Here are some practical suggestions to help you plan ahead.

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person wearing a blanket enjoying a hot beverage inside on a wintry day
icon of battery

Prepare for emergencies

  • Stock food that needs no cooking or refrigeration and store water in clean containers.
  • Ensure that your cell phone is fully charged.
  • When planning travel, be aware of current and forecasted weather conditions.
  • Keep an up-to-date emergency kit in your home and car.
icon of gloves

Take precautions outdoors

  • Wear appropriate outdoor clothing: a tightly woven, preferably wind-resistant coat or jacket; inner layers of light, warm clothing; mittens or gloves; hat; scarf; and waterproof boots.
  • Sprinkle cat litter or sand on icy patches.
  • Work slowly when doing outside chores because your body is already working hard just to keep you warm.
  • Take a buddy and an emergency kit when you’re participating in outdoor recreation.
  • Carry a fully-charged cell phone.
icon of a car

Do this when you plan to travel

  • Be aware of current and forecasted weather conditions.
  • Avoid traveling when the National Weather Service has issued advisories.
  • If you must travel, inform a friend or relative of your proposed route and expected time of arrival.
  • Follow these safety rules if you become stranded in your vehicle.
    • Make sure your vehicle is visible to rescuers and other drivers by turning on your hazard lights.
    • Move anything you need from the trunk into the passenger area. Stay with your vehicle unless safety is no more than 100 yards away.
    • Keep yourself warm.
    • Stay awake and stay moving. You’ll be less vulnerable to cold-related health problems. As you sit, keep moving your arms and legs.
    • Run the motor (and heater) for about 10 minutes per hour, opening one window slightly to let in air. Make sure snow is not blocking the exhaust pipe — this will reduce the risk of carbon monoxide (CO) poisoning.

Check on family and neighbors who are especially at risk from cold-weather hazards: young children, older adults and the chronically ill. If you have pets, bring them inside. If you can’t bring them inside, provide adequate, warm shelter and water to drink.

icon of gas pump

Prepare your vehicle

  • Service the radiator and maintain the antifreeze level.
  • Check your tire treads or, if necessary, replace tires with all-weather or snow tires.
  • Keep the gas tank full to avoid ice in the tank and fuel lines.
  • Use a wintertime formula in your windshield washer.
  • Prepare a winter emergency kit to keep in your car in case you become stranded.
icon of fireplace

Prepare your home

  • Install weather stripping, insulation and storm windows.
  • Insulate water lines that run along exterior walls.
  • Clean out gutters and repair roof leaks.
  • Have your heating system serviced professionally to make sure it’s clean, working properly and ventilated to the outside.
  • Inspect and clean fireplaces and chimneys.
  • Have a safe alternate heating source and alternate fuels available.
  • If you don’t have a working smoke detector, install one. Test batteries monthly and replace them twice a year.
  • Prevent carbon monoxide (CO) poisoning emergencies.
    • Install a CO detector to alert you of the presence of the deadly, odorless, colorless gas. Check or change the battery when you change your clocks in the fall and spring.
    • Learn the symptoms of CO poisoning: headache, dizziness, weakness, upset stomach, vomiting, chest pain and confusion.
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Here’s what Costco employees are saying about 98point6®:

“It was easy! And when someone is sick, it takes all their strength to get out of bed, dressed, to their car…”

98point6 gives you on-demand, text-based access to board-certified physicians, 24/7.

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What if your winter is hot and sunny?

Even if your region is known for its year-round beach weather, you can still benefit from being prepared. Make sure you’re ready for tropical storms, hurricanes and power outages. And when you go to the beach, stay hydrated and take your sunscreen.

Source: Centers for Disease Control and Prevention (CDC). Stay safe and healthy in winter.

To learn more about staying safe and healthy during the winter months, and where to go when you do need medical care, see the resources below.

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The beginning is the most important part of the work.

Plato

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Recipes

Healthy recipe

HEALTHY RECIPE

JANUARY 2023

No-cook overnight oatmeal

Start your day with a healthy breakfast, rich in vitamin C, calcium and antioxidants. It’s easy to make, takes no time and is ready when you wake up in the morning. You can use almost any fruit. But bananas, peaches or any variety of berries works best.

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Ingredients: 7
Prep: 5 min | Refrigerate: 8 hours
Makes 1 serving
jar filled with oatmeal topped with blueberries
Ingredients:

⅓ cup milk

¼ cup Greek yogurt

¼ cup rolled oats

2 teaspoons honey

2 teaspoons chia seeds

1 teaspoon ground cinnamon

¼ cup fresh blueberries

Directions:
Step 1

Combine milk, yogurt, oats, honey, chia seeds and cinnamon in a 1/2-pint jar with a lid; cover and shake until combined. Fold in blueberries.

Step 2

Cover and refrigerate, 8 hours to overnight.

Nutrition

Serving: 1 | Calories: 279 | Carbohydrates: 41g | Protein: 10g | Total fat: 10g | Saturated fat: 4g | Cholesterol: 18mg | Sodium: 69mg | Potassium: 249mg | Fiber: 6g | Total sugars: 22g

Source: allrecipes

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LEARN MORE

JANUARY 2023

Get SMART about your goals

Who hasn’t made a New Year’s resolution only to see it fizzle out by February? Don’t blame your lack of willpower. (Trust us, it’s not that!) If you want to achieve an important goal, make small, specific changes that can lead to a big change. You can do it if you set SMART goals.

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What are SMART goals?

The S.M.A.R.T process was developed to help managers set achievable management goals and objectives. Today the SMART process is everywhere, offering useful guidelines for anybody who wants to make a big change in their lives.

letter S

Specific

Include details. Setting a goal to lose 15 pounds works better than “lose weight.”

letter M

Measurable

Track your progress as you work toward your goal. Try using a journal or an app 3 or more times per week.

letter A

Achievable

Make sure your goals are realistic. Retiring at age 30 is not very realistic. Saving an extra $100 a month might be achievable.

letter R

Results-oriented

Focus on what you’re trying to accomplish. But if you encounter obstacles, such as family obligations, adjust as necessary.

letter T

Time-bound

Set a realistic amount of time to achieve your goal. Celebrate as you check off smaller goals along the way, such as making a substantial credit card payment.

Put SMART to work in your life

Now that you know what SMART goals are, here are some examples of how you can use them to achieve your well-being goals.

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Strengthen family bonds

Goal: I will work on nurturing and strengthening my family ties.  

SMART breakdown

  • Specific: I will plan two family activities every week. 
  • Measurable: I’ll keep track of my ideas in a notebook, then write them on our family calendar. 
  • Achievable: Our family has consistently done Taco Tuesdays and trips to the movies every month; therefore, scheduling family activities is doable. 
  • Results-oriented: These activities will play a big part in fostering and deepening the bonds among all family members. 
  • Time-bound: My goal is to put a deposit on a family vacation in six months for a trip we will take next summer.
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Live within a budget

Goal: I will create a budget of $3,450 every month. 

SMART breakdown

  • Specific: I will create a budget of $3,450 every month and spend $300 less.  
  • Measurable: I’ll keep a record of every expense and ensure that I spend less than my budget of $3,450.
  • Achievable: My average monthly spending is $3,250; therefore, I can try my best to stay within the budget if I don’t use my credit cards.  
  • Results-oriented: Keeping my expenses within a budget of $3,450 will prevent me from splurging on items spurred by impulse buying. It will also help me save more and make me more responsible.
  • Time-bound: The goal is to develop a consistent habit of living within a budget of $3,450 every month throughout this year.
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Get regular exercise

Goal: I will consistently work out a minimum of 20 minutes per day, three days a week by summer.  

SMART breakdown

  • Specific: I will do low-impact exercises for 20 minutes per day, three days a week.
  • Measurable: I will measure my progress using a fitness tracker and calendar, making sure I complete my 20-minute workouts. 
  • Achievable: Scheduling workouts for Monday, Wednesday and Friday is manageable for me in the long term. Also, keeping it at 20 minutes will help build up the intensity and allow me enough time to benefit from the cardio, while being short enough to not impact my other routine tasks. 
  • Results-oriented: Working out for 20 minutes three days a week will give me the amazing benefit of moving from low-impact to high-intensity workouts while being manageable enough to sustain for the long term.
  • Time-bound: I will consistently work out a minimum of 20 minutes per day, three days a week by July 15. 

Sources: LifeHack. How to write SMART goals (with SMART goals templates).
LifeHack. 20 personal SMART goals to improve your life.

If you’d like to learn more about Costco benefits and resources that can help you achieve your SMART goals, the following resources can help.