Plato
Author: Walter Franks
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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.
Ingredients: 7
Prep: 5 min | Refrigerate: 8 hours
Makes 1 serving
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
Categories
Learn more
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.
Looking for more? Find other articles below
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.
Specific
Include details. Setting a goal to lose 15 pounds works better than “lose weight.”
Measurable
Track your progress as you work toward your goal. Try using a journal or an app 3 or more times per week.
Achievable
Make sure your goals are realistic. Retiring at age 30 is not very realistic. Saving an extra $100 a month might be achievable.
Results-oriented
Focus on what you’re trying to accomplish. But if you encounter obstacles, such as family obligations, adjust as necessary.
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.
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.
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.
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.
Ovid
Categories
Healthy recipe
HEALTHY RECIPE
DECEMBER 2022
Easy spanakopita appetizers
Talk about the perfect holiday appetizer! These one-bite beauties have it all. They’re tasty, nutritious, easy to nibble while socializing and simple to make. In fact, you can assemble them well in advance of your party and freeze them, then pop them in the oven right before guests arrive.
Ingredients: 11
Prep: 45 min | Cook: 15 min
Makes 2 ½ dozen
Ingredients:
2 packages (10 ounces each) frozen chopped spinach, thawed and squeezed dry
1 package (8 ounces) cream cheese, softened
1/2 cup crumbled feta cheese
2 large eggs, lightly beaten
1/4 cup finely chopped onion
1/4 cup mayonnaise
2 tablespoons snipped fresh dill
3/4 teaspoon seasoned salt
1/4 teaspoon pepper
15 sheets phyllo dough (14×9-inch size)
1/2 cup butter, melted
Optional: tzatziki sauce, lemon wedges and fresh dill sprigs
Directions:
Step 1
Preheat oven to 425°. In a large bowl, mix the first 9 ingredients. Place 1 sheet of phyllo dough on a work surface; brush with butter. Layer with 2 additional phyllo sheets, brushing each layer. (Keep remaining phyllo covered with a damp towel to prevent it from drying out.)
Step 2
Arrange 3/4 cup spinach mixture in a narrow row along the long end of phyllo to within 1 inch of edges. Fold bottom edge of phyllo over filling, then roll up. Brush end of phyllo dough with butter and press to seal. Repeat 4 times with phyllo sheets, butter and the spinach mixture. Place rolls on a parchment-lined 15x10x1-inch baking pan, seam side down.
Step 3
Cut rolls diagonally into 2-inch pieces (do not separate). Brush tops with remaining butter. Bake until golden brown, 12–15 minutes. If desired, serve with tzatziki sauce, lemon wedges and dill sprigs.
Freeze now, bake later
Why wait until the afternoon of your party to start cooking? Simply cover and freeze the unbaked appetizers on a parchment-lined baking sheet until firm. Transfer them to a freezer container and return them to the freezer. To serve, bake the appetizers on a parchment-lined 15x10x1-inch baking pan in a preheated 375° oven until heated through and golden brown, about 25 minutes.
Nutrition
Serving: 1 piece | Calories: 96 | Carbohydrates: 5 g | Protein: 2 g | Fat: 8 g | Saturated fat: 4 g | Cholesterol: 29 mg | Sodium: 155 mg | Potassium: 508 mg | Fiber: 1 g | Sugar: 1 g
Source: Taste of Home
Categories
Explore more
EXPLORE MORE
DECEMBER 2022
How to beat the holiday blues
The holidays are a time for family and friends, festive meals, presents, parties and classic films on TV. It’s also a very busy time at work. But for some, the holidays can be depressing. The more pressure you feel to be cheery, the sadder you may become. These feelings could be due to loneliness or a recent loss, such as divorce, a break-up or the death of a loved one. You could also be feeling sad for another reason — and you’re not alone. Here are some tips to help you find joy and meaning throughout the holidays.
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Listen to your own needs and feelings
Why pretend to feel cheery, if that’s not the way you feel? Skip parties you don’t really want to attend. Don’t force yourself to “be merry.” On the other hand, don’t isolate yourself completely. That can make you feel worse. Choose one or two events where you can relax and enjoy yourself. Or invite a few friends to your home for a simple meal.
Take a break from holiday stress
Feeling pressure about decorating and shopping? Resist the urge to make things perfect. Instead, be kind to yourself. Take time to relax or meet a friend for coffee. Skip the holiday TV shows if they make you feel blue. Watch something that interests you or makes you laugh.
Volunteer
Food banks and other services that support the less fortunate look for volunteers to help during the holidays. Volunteering can take your mind off your own challenges and make you feel better for doing something nice for someone else.
Don’t overspend
If you get into debt over the holidays, you’ll be bluer when the bills come in. If you want to give gifts, get creative. Make “gift cards” for things like a trip with you to a museum, your help with household repairs or an afternoon at the movies. Remember, it’s the thought — not the price — that counts.
Start new traditions
If old family customs make you sad or stressed, create some new ones. Include the people who matter in your life right now. Try new activities that feel fun and meaningful. They may become your new traditions.
Watch your sugar and alcohol intake
Holidays bring lots of fun treats and desserts. But overdoing it can affect your mood and energy. Try to control your eating and drinking so you don’t have to start the new year with a few extra pounds and regrets.
Stay active
Exercise increases your endorphins which are the hormones that enhance your feelings of well-being. Taking a short walk, or doing anything active can help you better manage your stress.
Finding help
If you find yourself struggling with significant depression, seek professional help. Research indicates a high level of success with appropriate help. So consider turning to your Costco benefits and these other resources for support:
- Resources For Living® (RFL®)* offers help for people with depression, anxiety and other behavioral challenges.
- SAMHSA (Substance Abuse and Mental Health Services Administration) Helpline: 800-662-HELP (4357)
- National Suicide Prevention Lifeline: Call 988 or text TALK to 741741. You can call or text for someone else who may need immediate help.
- Call 911 for emergency services
Source: Resources for Living. Lifting your spirits during the holidays
*Resources For Living is available to all employees and members of their household, including children up to age 26 living away from home.
For more information on ways to manage depression during the holiday season, see the resources below.
Categories
Take action
TAKE ACTION
DECEMBER 2022
Mindful holiday feasting
The holidays can be a challenge if you’re trying to stay healthy or lose weight. Surrounded by eggnog and sugar cookies, latkes and sour cream, roast beef and all the trimmings, it’s not easy to celebrate and maintain a healthy relationship with food. But it is possible — if you remember to eat mindfully.
Looking for more? Find other articles below
The benefits of mindfulness
Mindfulness is the act of being focused, present and engaged in whatever you’re doing right now. Mindful eating is being aware of what, when and why you eat, as you eat. It can help you learn about and control your eating habits. Mindful eating can help you stay healthy. Rather than “inhaling” your meals, mindfulness encourages you to really taste your food and notice how you feel while you’re eating. It helps you enjoy each bite and listen to body signals that tell you when you’re satisfied. You tune in to your body and the experience of eating.
There are many benefits to mindful eating. For example, it can help you:1
- Lower stress by slowing you down
- Pay attention to times you use food for reasons other than hunger — like self-soothing or boredom
- Enjoy your meals and snacks more by noticing and appreciating them
- Learn about your eating habits by helping you focus on how each type of food makes you feel while eating and afterwards
- Feel full sooner, eat less and digest better
- Eat in a healthier, more balanced way
Mindful eating during the holiday season
Holiday gatherings include lots of people and food. It can be easy to graze away on snacks and goodies. You might eat while chatting with other guests. Or you might eat out of anxiety if parties make you nervous. You might not even realize what or how much you’re eating. That’s where mindfulness comes in. Here are a few tricks to help you eat mindfully during the holidays:
- Don’t go to parties feeling ravenous. Have a healthy snack right before leaving home.
- Check in with yourself during a party to gauge whether you’re eating because you’re hungry or just to be social.
- If you feel full, switch to drinking water or eating veggies.
You can celebrate without unhealthy eating and extra calories. Being mindful can help you make good decisions and enjoy this special time of year.
1Mindful eating. Accessed October 2021.
Source: Resources For Living. Mindful eating during the holidays
For more information on how to maintain healthy habits and enjoy the holidays, see the resources below.
Categories
Thanks for everything
YOU’RE THE BEST!
DECEMBER 2022
Thanks for everything
Another eventful year is coming to a close. You brought your best every day. And thanks to your dedication, hard work and collaborative spirit, Costco is a great company.
You also made strides in your well-being journey. During 2022, more than 103,109 of you, along with your spouses or domestic partners, took the We’re in This Together pledge to improve your emotional, financial and physical well-being. You explored your Costco benefits and learned how they can help you reach your goals. And more than 182,000 of you received our monthly well-being emails.
Looking for more? Find other articles below
Get ready to grow
Are you ready to make 2023 your best year yet? Starting in January 2023, you and your spouse or domestic partner can pledge to continue working toward your emotional, financial and physical well-being goals.
In April, you can also join your fellow Costco employees in our first-ever quarterly Well-being Challenge. It’s a great opportunity to set a short-term goal, form a healthy habit and reap the rewards. At the end of the year, you’ll receive a digital well-being toolkit to help you continue the good work you’ve started.
Throughout the year, your well-being portal will also feature audio podcast interviews with Costco employees. Learn how they’ve used their Costco benefits to improve their well-being. And get insights you can use in your own personal growth. And, each month, you’ll hear from a fellow Costco employee about their experience with one of our many Costco benefits. Their testimonials can help you learn more about a resource that could enhance your well-being, too.
The health and well-being of our employees is a top priority. That’s why we remain committed to providing our employees with exceptionally valuable benefit programs that we regularly review and enhance when appropriate. Because of this, we feel it is important that you are familiar with the benefit programs that are available to you so that you and your family can get the most out of them. The best way you can do this is by participating in the We’re in This Together pledge. By participating, you receive important information that is tailored to your needs.
Thank you for the important role you play in making Costco a great company. My best wishes to you and your family for a healthy 2023!
Craig Jelinek, President and CEO
Categories
Learn the basics
LEARN THE BASICS
DECEMBER 2022
Video: 7 ways to create a new habit
January 2023 will be here before you know it and so will your annual list of New Year’s resolutions. Will you start exercising regularly? Get to bed by 10:00 p.m. every night? Lose 20 pounds? Stop drinking soda?
If you’ve tried and failed to keep resolutions before, don’t be discouraged. Just take a minute to watch this video — and learn some tips that can help you succeed.
Looking for more? Find other articles below
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Show transcript
Source: The Mayo Clinic. 7 ways to create a new habit.
Ready to create some healthy new habits in 2023? Your Costco benefits can help. Check out the resources below for more information.
Categories
November 1–22, 2022
START YOUR ENGINES.
NOVEMBER 2022
Get ready for Annual Enrollment!
November 1–22, 2022
Each year, Annual Enrollment offers you an opportunity to review your Costco benefits, make changes that better reflect your needs and goals, and confirm eligibility for your enrolled dependents. An Annual Enrollment letter and the 2023 Benefits Plan Changes booklet were mailed to you the last week of October. The booklet contains details about your 2023 benefits. You also can view the booklet on Costcobenefits.com.
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The finish line is in sight. Now’s the time to get ready.
Here’s a handy checklist to ensure you have a successful Annual Enrollment. You have until November 22, 2022, to complete the following steps:
- Sign up for text reminders on the Enrollment Website.
- Review your current benefits plan elections on the Enrollment Website.
- Complete the Dependent Verification to continue coverage for your family members, even if you don’t make any changes to your benefits.
- Enroll or re-enroll in your Health Care Reimbursement Account and/or Dependent Care Assistance Plan, administered by PayFlex®, for 2023.* This must be done every year. Important note: The balance carryover and grace period for reimbursement accounts will change effective January 1, 2023.
- Review your 2023 Benefits Plan Booklet.
To complete the steps above, log in to Costcobenefits.com.
*Not available in Puerto Rico.