Month: October 2023

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Challenge-Articles

Welcome to Well-being Challenge #3!

emotional goal financial goal physical goal

Welcome to Well-being Challenge #3!

Choose one of the following ways to improve your physical
well-being:

1Add 20 minutes of physical activity to each day.
2Drink a glass of water when you first wake up.
3Set a bedtime that’s early enough to get 7 hours of sleep.

Add 20 minutes of physical activity to each day.

There are a lot of small changes you can make in your day to add some activity. Take the stairs instead of the escalator. Park farther away from your destination. Have walking meetings at work or catch-up walks with friends. Do push-ups and squats while you’re watching TV

Every minute you move more and sit less adds up. By being physically active, you reduce your risk for disease, strengthen your bones and muscles, keep your thinking skills sharp, and even improve your life expectancy. Try to build up to a total of 150 minutes or more of moderate-intensity activity per week. Once you start looking for ways to add more activity to your day, you’ll find it easier to keep going.

Drink a glass of water when you first wake up.

Staying hydrated has loads of benefits. It improves your concentration, memory and mood. It aids digestion and boosts energy. It keeps your joints lubricated so you can move more freely. It can even reduce your chance of developing kidney stones.

Did you know you can lose water breathing and perspiring as you sleep? Starting your day with a glass of water helps hydrate your body in the morning. It also jump-starts your daily intake. Conventional wisdom suggests drinking at least eight glasses of water per day. But people have different hydration needs, so check with your doctor to see what’s right for you.

Set a bedtime that’s early enough to get 7 hours of sleep.

Getting enough sleep on a regular basis can be challenging, especially if you work the night shift or an irregular schedule. But it’s important not getting enough sleep can increase your risk for many diseases and disorders, such as heart disease, stroke and dementia.

Fortunately, there are things you can do to improve your sleep starting with setting a consistent bedtime. Most smartphones have a sleep mode feature you can use to set a bedtime that will help you meet your sleep goal. Your phone will notify you when it’s time to go to bed, and it will be silent until your wake-up alarm.

If you don’t have a smartphone, you can use a kitchen timer or other device. Make sure you go to bed once you get the bedtime signal. With practice, you can make it a habit.

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Articles

Kudos to you!

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KUDOS TO YOU!

DECEMBER 2023

Thanks for a great year

It’s hard to believe another year is ending. But what a year it has been! Your dedication, resilience and unique talents played a major role in Costco’s success. We’re grateful for all that you do.

Another thing we appreciate — your commitment to your emotional, financial and physical well-being. Over 100,000 of you took the We’re in This Together pledge this year, and many of your spouses and domestic partners joined in, too. An increasing number of you used Resources For Living® to support your mental health. And in one month alone, your enrollment in Omada for Joint & Muscle Health nearly tripled — a sign that you know the value of keeping your body healthy.

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What will you celebrate?

Next year is full of opportunities to make changes for the better. You can start by pledging to continue to work toward your emotional, financial and physical well-being goals, beginning in January, 2024.

If you enrolled in the quarterly Well-being Challenges this year, thanks for participating. Challenge #4, our final challenge of 2024, focuses on your emotional, financial and physical welll-being. Why not give it a try? The challenges are a great way to take small steps toward your larger goals and celebrate your progress.

As always, your well-being portal will be full of news and information about a variety of health topics each month to support you emotionally, financially and physically. Check back often so you don’t miss a thing.

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A year of Your Stories

Our 2023 podcast series featured inspiring stories from four of your co-workers. Each shared their well-being struggles and highlighted the important role Costco benefits played in their journey to better health. This month, Costco employee Reese Schmelling tells his story and how the Live Healthy Team* played a critical role in his recovery.

You can listen to all four podcasts now. Their stories might help you in your own well-being journey.

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Costco continues to be committed to prioritizing the health and well-being of our employees. That’s why we work hard to provide you and your family with valuable and affordable benefits to help you receive quality care whenever needed.

We want you to be familiar with these benefits and resources so that you can get the most out of them. And the best way to do that is by participating in the We’re in This Together pledge. By participating, you’ll receive information specific to your needs.

Thank you for the important role you play in making Costco a great company. And best wishes to you and your family for a healthy 2024!

Craig Jelinek signature

Craig Jelinek,
CEO

Ron Vachris signature

Ron Vachris,
President

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Ron Vachris headshot

*Available on the Mainland only.

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Articles

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LEARN MORE

DECEMBER 2023

Well-being toolkit

By learning about and using your Costco benefits this past year, you’ve worked hard to improve emotional, financial and physical well-being for you and your family. Studies show that higher levels of well-being are associated with a lower risk of disease and injury, better immune function, increased longevity, heightened personal development and greater social connectedness. This well-being toolkit will help you keep up the good work you started.

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How to use your toolkit

Your well-being toolkit provides simple ideas to help you live healthier, improve your quality of life and realize your full potential. To get started, choose the aspect of your emotional, financial or physical well-being you’d like to work on, and then try one or more of the suggested activities. Use the toolkit whenever you need support to be your best self.

Keep the well-being toolkit as a handy checklist to use anywhere, at any time.

emotional well-being icon

Take an emotional breather

Build resilience

  • Create a list of things you’re grateful for, such as a great friend or warm cup of coffee.
  • Look at a difficult situation from different angles to find another solution.
  • Go to a park or greenspace and soak up nature.

Strengthen connections

  • Spend time with your kids, friends or family members doing something you all enjoy.
  • Ask for help when you’re tired or overwhelmed.
  • Volunteer for causes you care about in your community.

Be mindful

  • Take slow, deep breaths through your nose and out through your mouth.
  • Go on a stroll and engage all your senses.
  • Do a mental scan of your body to feel more connected to your physical and emotional self.
financial well-being icon

Take a financial time-out

Know where you stand

  • Track your spending to see where your money is going.
  • Check your FICO credit score (the number used to predict how likely you are to pay back a loan) through your bank or online service.
  • Set up a budget to make sure you can cover your expenses.

Tackle debt

  • Create a debt pay-off plan.
  • Cut down on expenses that aren’t necessary.
  • Reduce your credit card use.

Save for the future

  • Save money for an emergency fund.
  • Increase your Costco 401(k) contribution.
  • Set up automatic recurring deposits into a savings account.
physical well-being icon

Take a physical break

Get active

  • Set specific goals for your physical activity, like “walk a mile every day.”
  • Try a free 20-minute online workout — there are lots to choose from on YouTube.
  • Take the stairs or walk whenever possible.

Mind your metabolism

  • Stand or walk regularly to reduce your time sitting down.
  • Drink water before grabbing a snack to help fill you up.
  • Sleep at least seven hours a night to keep metabolism steady.

Maintain your muscle

  • Walk with small hand weights to work your arms and your core.
  • Do pushups, squats or lunges when watching TV.
  • Eat a balanced diet with plenty of protein.

Your Costco benefits can help you on your well-being journey. See the resources below for more information.

Sources:
Forbes. How to create a financial wellness checklist.
National Institutes of Health. Emotional wellness toolkit.
National Institutes of Health. Physical wellness toolkit.
Ramsey Solutions. The 7 baby steps.

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Articles

Learn more

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LEARN MORE

DECEMBER 2023

Handling holiday mishaps

The holiday season is often called “the most wonderful time of the year.” But from December into the new year, emergency rooms tend to see a sharp increase in accidents and injuries associated with the holidays.

The good news is that you don’t have to roll yourself in bubble wrap to stay safe this season. With some awareness, preparation and safety measures, you improve the chances that you and your loved ones will enter the new year injury free.

When things happen that you can’t prevent and you need help, turn to your Costco benefits. You’ll find the care you need when you need it to get back to good health.

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6 common holiday injuries and accidents (and how to avoid them)

number 1

Fall-related injuries during holiday decorating

Everyone wants to deck the halls, but at what cost? According to the Consumer Product Safety Commission (CPSC), approximately 160 decorating injuries occur each day in the U.S. during the holiday season. Almost half of those accidents involve falls that often lead to broken bones, concussions and pulled muscles.

Avoid the injury: If you’re using a ladder to hang your decorations, check for broken or worn parts, especially if you haven’t gotten it out since last year. And when using the ladder, always work with another person. A good rule of thumb from the American Academy of Orthopedic Surgeons: For every four feet of height you have to climb, move the base of the ladder one foot away from the wall.

number 2

Fall-related injuries on ice or snow

A winter wonderland, though beautiful, can also be a risky place. The Centers for Disease Control and Prevention (CDC) reports that approximately 1 million Americans are injured annually from falling on ice or snow. These injuries can range from minor sprains to broken bones and concussions.

Avoid the injury: Taking slow, short steps and wearing footwear with non-slip rubber soles can go a long way in preventing falls. Stay on designated paths that have been cleared (if possible), and don’t take shortcuts. And avoid walking on a particularly dark area — it could be black ice.

number 3

Toy-related injuries

Toys are supposed to bring smiles, not tears. But in 2021, emergency rooms across the country treated almost 152,000 toy-related injuries among children aged 14 and younger.

Avoid the injury: Make sure to read all the instructions for new toys, and follow age guidance and safety information listed on the package. If you or your children are using new riding toys (e.g., bikes, scooters, skateboards), wear protective gear and helmets. And remember to keep small parts and packaging away from young children.

number 4

Cutting injuries from unwrapping gifts

Opening holiday presents can be a whirlwind, especially with kids, as bows, ribbons and torn paper fly through the air. It can also be dangerous. Using tools like scissors or knives when you’re in a hurry, distracted or overly excited can cause lacerations or puncture wounds that require a trip to the emergency room. On average, 6,000 people a year are treated for package-related injuries, according to the CPSC.

Avoid the injury: When using scissors or a knife, always cut away from yourself and away from anyone else. Help children who are struggling to open a gift. Stay away from using tools like razor blades, box cutters or pocketknives. Have a first aid kit nearby. And keep ribbons and bows away from pets. They can cause intestinal blockages that often require surgery.

number 5

Cooking and electrical accidents

Whenever there’s extra cooking, baking and deep fried turkeys happening, an increase in fires or minor burns is inevitable. When you add candles, overloaded electrical outlets and a Christmas tree into the mix, the chance of a fire goes up from there. The American Red Cross estimates that holiday fires cause more than 2,000 injuries each year.

Avoid the injury: Never leave the stove unattended, especially if there are children around. Turn off the oven as soon as food is done cooking. Use your deep fryer outdoors, away from trees and wooden structures, and turn it off immediately if oil starts to smoke. If you have a live tree, keep it watered, or look for a fire-resistant artificial one. Keep all trees at least three feet away from heat vents, radiators or other heat sources. Blow out candles when you leave a room.

number 6

Food-related concerns

It’s easy to get caught up in holiday celebrations, but all too often, people get sick from the food and drink they enjoy. Two food-related concerns to be aware of are food poisoning — which can occur when food is left out too long at parties and buffets — and allergic reactions, as more people eat away from home and sample unfamiliar food.

Avoid the injury: If you know you have food allergies, be cautious about trying food that’s new to you or if you don’t know the ingredients. At parties, eat early, when the food is first put out. If you’re the host, wash your hands frequently and prevent cross-contamination by using separate cutting boards and utensils for raw meat and produce. Refrigerate any leftovers within two hours of serving.

If you do sustain an injury over the holidays, your Costco benefits are there to support you. Check out the resources below for more information.

Sources:
UCLA Health. 7 common holiday injuries and accidents and how to avoid them.
Cleveland Clinic. How to walk in snow and avoid winter hazards.

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Explore more

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EXPLORE MORE

DECEMBER 2023

Audio: Setting intentions

Setting goals or resolutions for the new year is the easy part. Keeping them? That’s another story. So maybe this year, try something different: intention setting.

Intention setting shifts your focus away from concrete goals and toward the bigger picture. The practice asks you to decide how you want to be, live and show up in the world, no matter where you are or what you’re doing. It’s a powerful tool to build inner strength and give you more clarity about your needs.

Listen and learn how to set your own intention. It only takes a few minutes, but its impact can last throughout your life.

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Audio — Setting intentions

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Show transcript

Sources:
Resources For Living®. Setting intentions.
Yoga Journal. I’m a goal-setting expert. Here’s how to set — and keep — your new year intentions.

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Recipes

Healthy recipe

fudgy coca brownie

HEALTHY RECIPE

DECEMBER 2023

Fudgy cocoa brownies

Is it time to add a new treat to your holiday baking traditions? This recipe could be it. A combination of classic ingredients creates a delectable, chocolatey brownie that comes together in about a half hour. Make sure to bring your brownies to room temperature before serving. And since the recipe is ready in a snap, make a double (or triple) batch to freeze or gift to a neighbor or co-worker. It’s an easy way to show your gratitude for their help and kindness.

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Ingredients: 10
Prep Time: 15 min | Total Time: 35 min
Serves: 16
fudgy coca brownie
Ingredients:

¾ cup all-purpose flour

½ teaspoon baking powder

¼ teaspoon salt

3 tablespoons unsalted butter

½ cup unsweetened cocoa powder

2 teaspoons vanilla extract

¾ cup granulated sugar

¼ cup packed brown sugar

1 large egg

2 large egg whites

¾ cup, divided chopped walnuts

Directions:
Step 1

Preheat the oven to 350°F. Line an 8-inch square baking pan with foil or parchment, allowing the foil or parchment to extend over the rim of the pan by 2 inches. Spray with cooking spray.

Step 2

In a small bowl, whisk together the flour, baking powder and salt. Set aside.

Step 3

In a medium saucepan, melt the butter over low heat. Remove from heat and whisk in the cocoa powder and vanilla extract. Let stand 5 minutes.

Step 4

Add the granulated sugar, brown sugar, egg and egg whites to the cocoa mixture. Whisk until blended. Stir in the flour mixture until blended. Stir in 1/2 cup of walnuts.

Step 5

Scrape the batter into the baking pan and spread evenly. Scatter the remaining 1/4 cup of walnuts over the batter. Bake until a toothpick inserted into the center comes out with moist crumbs clinging, 20–25 minutes.

Step 6

Let cool completely in the pan on a rack. Lift from the pan using the overhanging foil or parchment as handles. Cut into 16 squares. Note: For easier cutting, refrigerate the cooled brownies about 1 hour.

Nutrition

Serving size: 1 square | Calories: 141 | Total fat: 7 g | Saturated fat: 2 g | Sodium: 64 mg | Total carbohydrates: 20 g | Fiber: 2 g | Protein: 3 g

Source: WeightWatchers

Give yourself a gift this year! Costco employees can join WeightWatchers for as low as $14 per month, and spouses/domestic partners and dependents can join for as low as $19.50 per month. Participants must be age 18 or older to join. Sign up at WW.com/Costco or call 866-204-2885.

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The secret to a happy life is to accept change gracefully.

Jimmy Stewart

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Month Topic

October 2023: Oral health