Tag: Exercise & nutrition

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Articles

2 min read

Post author By Asha Bhakta
Post date January 27, 2025

2 MIN READ

MARCH 2025

Get to know your gut microbiome

More than 40,000 Costco employees and family members are living with gut health issues. Many have been suffering in silence. Poor gut health can take a toll on your physical and mental health. But there’s help. Join the 13,000+ who have started using Cylinder*, your free digestive health program.

Looking for more? Find other articles below

What’s a gut microbiome?

Your gut microbiome is the community of “good” and “bad” bacteria that live inside your stomach and intestines. They help you digest food, fight off germs and maintain a healthy weight. If your body doesn’t have enough good bacteria, bad bacteria can thrive, causing a range of health issues:

Digestive issues	Skin conditions	Mental health issues	Other health problems
Bloating/gas	Eczema	Anxiety	Headaches
Constipation	Psoriasis	Depression	Fatigue
Diarrhea	Rosacea	Mood swings	Joint pain
Heartburn	Acne		Inflammation
Irritable Bowel Syndrome (IBS)			Rheumatoid arthritis
Food sensitivities			Allergies

Cylinder: Learn about your gut health

Cylinder, your no-cost digestive health benefit, offers:

A free at-home GutCheck microbiome health test to measure the good and bad bacteria in your gut
Access to a team of experts, including a registered dietician and health coach, who can help you identify triggers and find symptom relief

Sign up at Go.CylinderHealth.com/Costco (access code: Costco) or call 888‑246‑5019. The program is available at no cost to employees and dependents age 18+ enrolled in a Costco medical plan. No diagnosis is needed to get started.

Foods that can help

When you feed your body, you’re also feeding the bacteria that live in your gut, helping them thrive. As a general rule, they’re healthy eaters. Try adding more whole foods to your diet and make sure you stay hydrated.

Foods that can hurt

As much as possible, try avoiding processed foods, such as:

Did you know? Cylinder can also help with colorectal cancer prevention by getting you ready for screenings, navigating appointments and helping you make lifestyle changes that can prevent cancer. Get started today.

*Cylinder is not available in Puerto Rico.

Source:
Johns Hopkins Medicine. Eating for your gut.

Tags Benefits, Exercise & nutrition, physical-well-being

Articles

2 min watch

Post author By Asha Bhakta
Post date January 27, 2025

2 MIN WATCH

MARCH 2025

Cylinder: Hear from Costco employees

How often have you heard “you are what you eat”? That’s because what you eat has such a big impact on your physical and mental health. Listen to these Costco employees as they share their experience with Cylinder*, the new free digestive health program.

Looking for more? Find other articles below

Show transcript

Cylinder is available now

Order your free gut microbiome health test with Cylinder, your free digestive health program. Learn about the good and bad bacteria in your gut, then connect with a registered dietitian and health coach to identify triggers that cause gut issues to help relieve your symptoms.

888-246-5019 | Go.CylinderHealth.com/Costco | Access code: Costco | Age 18+

*Cylinder is not available in Puerto Rico.

Tags Benefits, emotional-well-being, Exercise & nutrition, Videos

Recipes

Healthy recipe

Post author By Asha Bhakta
Post date April 11, 2024

HEALTHY RECIPE

JUNE 2024

Chicken Cobb salad sandwich

Here’s an interesting variation on a summer staple: a classic Cobb salad, but between two slices of bread. It’s colorful, super satisfying, and stacked with all the expected ingredients — chicken, hard-boiled egg, bacon, lettuce, tomato, and a hint of blue cheese. Pack one for a healthy lunch in your breakroom or serve up a platter at your next outdoor gathering.

Ingredients: 8

Prep Time: 10 min | Total Time: 10 min

Serves: 1

Ingredients:

2 slices reduced-calorie wheat bread

¼ cup shredded romaine lettuce

½ plum tomato, sliced

2 ounces ready-cooked seasoned chicken breast, thinly sliced

½ tablespoon blue cheese salad dressing

¼ medium avocado, sliced

½ large hardboiled egg, sliced

1 piece of crisp cooked bacon

Directions:

Step 1

Toast the bread.

Step 2

Top one slice of bread with ingredients in this order: lettuce, tomato, chicken, dressing, avocado, egg and bacon.

Step 3

Place other slice of bread on top.

Nutrition

Source: WeightWatchers

With the WeightWatchers program and app, you can lose weight and eat healthier. 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 each per month. Participants must be age 18 or older to join. Sign up at WW.com/Costco or call 866-204-2885.

Tags Exercise & nutrition, Recipes, Weight management

Recipes

Healthy recipe

Post author By Laerta Premto
Post date March 10, 2024

HEALTHY RECIPE

MAY 2024

Turkey pepperoni pizzas

The two ingredients for the pizza dough in this dish are plain fat-free Greek yogurt and white self-rising flour. If you can’t find self-rising flour, simply whisk 1 cup of regular all-purpose flour with ¼ teaspoon kosher salt and 1½ teaspoons baking powder.

This recipe calls for canned tomato sauce, shredded mozzarella cheese and turkey pepperoni, but feel free to experiment with whatever sauces, cheeses and meats you have on hand. Be sure to top your pizzas off with Parmesan cheese, fresh basil and a pinch of red pepper flakes for a touch of heat right before serving. These small finishing touches really elevate the final dish.

Ingredients: 8

Prep Time: 20 min | Total Time: 45 min

Serves: 4

Ingredients:

1 cup plain fat-free Greek yogurt

1 cup self-rising flour

1 cup canned tomato sauce

¾ cup shredded part-skim mozzarella cheese

20 pieces small, thinly sliced turkey pepperoni

4 tablespoons grated Parmesan cheese

2 tablespoons basil, slivered

4 pinches (or to taste) crushed red pepper flakes

Directions:

Step 1

Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.

Step 2

Put yogurt and flour in a large bowl. Stir well with a wooden spoon until just combined, then knead dough with your hands until smooth, about two minutes. If kneading is difficult because dough is too sticky, add more flour, 1 tablespoon at a time, until stickiness is gone.

Step 3

Place a large piece of parchment paper on a work surface and sprinkle with a little flour. Place dough on paper. Use a knife to cut dough into four equal pieces.

Step 4

Roll each piece of dough with a rolling pin to create a 6-7-inch oval. Place each oval on prepared baking sheet.

Step 5

Bake until dough is beginning to turn lightly golden, about 18 minutes.

Step 6

Remove from oven and top each oval with ¼ cup sauce, 3 tablespoons of mozzarella cheese and 5 pieces of pepperoni. Return to oven and bake a few more minutes, until dough is cooked through and cheese is melted.

Step 7

Serve each pizza sprinkled with 1 tablespoon parmesan, ½ tablespoon basil and a pinch of red pepper flakes.

Nutrition

Source: WeightWatchers

Tags Exercise & nutrition, Recipes, Weight management

Recipes

Healthy recipe

Post author By Laerta Premto
Post date February 8, 2024

HEALTHY RECIPE

APRIL 2024

Ravioli lasagna cups

Frozen ravioli serves as both the pasta and cheese filling in this super-easy and wallet-friendly riff on lasagna. Layered with marinara sauce, garlicky spinach, and a finishing touch of mozzarella, it’s saucy, rich and cheesy. While you could make this recipe in a casserole dish, using a muffin tin helps with portion control. Prep tip: Use frozen spinach in a bag instead of a box. Bagged spinach stays more separate and thaws more quickly than the solid block you’ll get from a box.

Ingredients: 7

Prep Time: 10 min | Total Time: 30 min

Serves: 6

Ingredients:

12 sprays cooking spray

15 ounces frozen cheese ravioli without sauce (24 average–size pieces)

1 ½ teaspoon olive oil

3 medium cloves garlic, minced

10 ounces frozen leaf spinach or chopped frozen chopped spinach, thawed

1 ½ cups jarred fat-free marinara sauce

¾ cup shredded part-skim mozzarella cheese (about 3 ounces)

Directions:

Step 1

Preheat oven to 375 degrees. Coat a 12-cup muffin tin with cooking spray.

Step 2

Bring a large pot of water to a boil. Add ravioli and boil 2 minutes. Drain and pat ravioli dry with paper towels.

Step 3

In a small skillet over medium heat, warm oil and garlic until fragrant and barely golden brown, about 2 minutes. Remove from heat. Squeeze as much liquid as possible from spinach and “fluff” spinach with fingers. Stir spinach into oil mixture.

Step 4

Into each muffin cup, layer 1 ravioli, 1 tablespoon marinara sauce, about 1 ½ tablespoons spinach, 1 ravioli, 1 tablespoon marinara sauce, and 1 tablespoon mozzarella.

Step 5

Bake, uncovered, until sauce is bubbly and cheese melts, about 15 minutes. Broil 1 or 2 minutes to lightly brown the cheese, if desired.

Nutrition

Source: WeightWatchers

Tags Exercise & nutrition, Recipes, Weight management

Articles

Learn more

Post author By Laerta Premto
Post date January 10, 2024

LEARN MORE

MARCH 2024

Cholesterol tips and tricks

Your body needs cholesterol to build healthy cells. But too much puts you at risk for heart disease.

High cholesterol is often the result of unhealthy choices — which makes it preventable and treatable. With some simple changes to your diet and lifestyle, you can protect your heart and your health.

Looking for more? Find other articles below

What is high cholesterol?

If you have high cholesterol, it means there are too many lipids (fats) in your blood. These lipids build up in your arteries to form fatty deposits, or plaque. Over time, those deposits grow, making it difficult for enough blood to flow through the arteries. Sometimes, those deposits can break suddenly and form a clot that can cause a heart attack or stroke.

“Good” versus “bad” cholesterol

Good cholesterol (HDL) helps your liver keep cholesterol levels balanced. Bad cholesterol (LDL) is the culprit that makes fatty deposits form in your arteries. Boosting HDL and reducing LDL are healthy goals to have.

Get checked

The only way to tell if you have high cholesterol is with a blood test. The National Heart, Lung, and Blood Institute recommends getting cholesterol screenings every five years, starting between ages 9 and 11. That should be bumped up to every two years at age 45 for men and age 55 for women. All people over age 65 should get their cholesterol tested annually. If you have heart disease, diabetes or a family history of high cholesterol, you may need to get your cholesterol checked more often.

Do you know your numbers?

Your cholesterol numbers show how much cholesterol is circulating in your blood. Your HDL cholesterol is the number you want to be high, ideally above 60. Your LDL should be below 100. Your total cholesterol should be below 200. Talk to your provider about what your results mean for you.

People with diabetes are more prone to having high cholesterol. This is also true of people with high blood pressure. Omada for Hypertension is now available for Costco employees and their household members (age 18+) and joins Omada for Diabetes and Prevention to help you manage these conditions and improve your heart health. Enrollment is easy at OmadaHealth.com/Costco.

Follow these tips to improve your cholesterol

Trim saturated fats.

Rich, animal-based foods contain saturated fat that can raise your “bad” LDL cholesterol. These include butter, heavy cream, cheeses, processed foods, fatty cuts of beef and chicken with the skin on. Try occasionally swapping them for low-fat dairy products, lean poultry or fish. Trim any excess fat from red meat, and remove chicken skin before eating.

Avoid trans fats.

Some packaged foods, such as cookies, crackers and cakes, contain trans fats, or partially hydrogenated vegetable oil. These man-made fats can raise not only your cholesterol, but also your triglycerides — another type of fat that contributes to heart disease. Check the ingredients of packaged foods before you buy them.

Up your fiber.

A diet high in fiber can reduce your cholesterol levels as much as 10%. Think fresh fruits and veggies, oatmeal, beans, lentils, nuts and seeds. Aim to eat your fruits and veggies instead of juicing/drinking them. And don’t skip the edible skin or peel — there’s loads of fiber there, too.

Rethink fried foods.

Foods are often fried in oils that are rich in saturated or trans fats. Look for recipes and restaurant items that bake, broil, roast or stir-fry instead. You can also experiment at home with an air fryer, which fries foods without oil.

Get moving.

Sitting too much can deplete your “good” HDL cholesterol levels. Experts suggest aiming for 150 minutes of moderate exercise — such as brisk walking — each week, but any movement is good movement. Do what you can when you can. 

Quit or cut back on nicotine products.

Smoking lowers levels of “good” HDL cholesterol — especially in women. At the same time, it can increase both your triglycerides and “bad” LDL cholesterol.

Go ahead — enjoy that Sunday omelet.

While eggs get a bad rap for being high in cholesterol, you don’t need to give them up. Eggs are high in protein, vitamins, minerals and healthy fat, making them a nutritious choice. Unless your doctor advises otherwise, it should be safe for you to eat up to seven eggs each week.

Sources:
Mayo Clinic. High cholesterol.
Cleveland Clinic. High cholesterol diseases.
Cleveland Clinic. Cholesterol numbers and what they mean.

Tags Diabetes, Exercise & nutrition, physical-well-being

Recipes

Healthy recipe

Post author By Laerta Premto
Post date January 10, 2024

HEALTHY RECIPE

MARCH 2024

Easy chicken taco bowl

Sometimes, the best busy-day, time-is-tight meals are the ones you put together instead of cook. Here’s a great example: a rice bowl you build from convenience foods, including precooked rice, rotisserie chicken, coleslaw mix and salsa. Creamy avocado is the perfect finishing touch. Since all the seasoning comes from the salsa, choose one that delivers the flavors you love, from spicy to tangy to smokey. Serve the rice and chicken chilled, heated or at room temperature.

Ingredients: 5

Prep Time: 10 min | Total Time: 10 min

Serves: 4

Ingredients:

2 cups medium grain brown rice

12 ounces skinless original seasoning rotisserie chicken breast, shredded

4 cups packaged coleslaw mix (shredded cabbage and carrots)

2 medium avocados, sliced

1 cup fat-free salsa

Directions:

Step 1

Into each of 4 large, shallow bowls, arrange ½ cup rice, 3 ounces chicken, 1 cup coleslaw mix and ½ avocado.

Step 2

Top each serving with ¼ cup salsa.

Nutrition

Source: WeightWatchers

Tags Exercise & nutrition, Recipes, Weight management

Articles

Learn more

Post author By Walter Franks
Post date November 6, 2023

LEARN MORE

JANUARY 2024

Stay healthy with these foods

If you’ve long believed that Grandma’s chicken soup is a cure-all, you may not be far off: Research has shown that what you eat plays a role in keeping your immune system healthy. Here are some foods to turn to if you’re hoping to fend off or better cope with a cold or the flu this season.

And remember, the best protection is prevention. Make sure to get your flu shot and other vaccines your primary care provider recommends. They’re free if you’re enrolled in a Costco medical plan.

Looking for more? Find other articles below

5 foods to help support a healthy immune system

Chicken soup

Tend to reach for a bowl of chicken soup whenever you feel run down? It’s no wonder: Chicken soup may provide a mild anti-inflammatory effect that appears to lessen the severity of cold symptoms.¹ Researchers credit ingredients like veggies, which are rich in vitamins, minerals and antioxidants.

Although the jury is out on the ideal soup recipe and exactly how much soup to eat, simply sipping the warm liquid can help improve upper respiratory tract symptoms. Plus, chicken soup provides fluids and satisfying protein to help you meet your nutrient needs when you’re under the weather, says Registered Dietitian Jackie London.

Citrus fruits

Oranges, grapefruits, lemons and limes are a great source of vitamin C, a potent antioxidant that plays a role in immune cell functioning.² That said, peeling a single orange won’t do much to prevent you from getting sick or shorten the length of a cold. Developing a habit of eating a range of foods that contain vitamin C and a variety of antioxidants can support overall health.³

And take note: Eating an orange is better than drinking a glass of orange juice. Fruit is higher than juice in fiber, antioxidants and prebiotics, all of which support health.

Yogurt and other probiotics

The gastrointestinal tract and the trillions of bacteria that live there account for up to 60% of the entire immune system, says Gastroenterologist Brittany Seminara, MD. But medications, infections, illness and other environmental factors (such as what you eat) can disturb the balance of gut bacteria — one reason why it may be smart to consume beneficial bacteria known as probiotics. You’ll find probiotics in foods like yogurt and fermented items like kefir, kimchi, miso and sauerkraut.

Don’t feel you need to stay away from probiotic-containing dairy products. While a common myth suggests that dairy increases mucus production and can do more harm than good when you’re already feeling unwell, research suggests this isn’t true.⁴

Beans, onions, garlic and other foods with prebiotic fiber

Eating prebiotic fiber, a type of carbohydrate that helps to feed the healthy bacteria found in your gut, may play a role in supporting immune functioning.⁵ Foods containing prebiotic fiber include beans, onions, leeks, garlic, whole grains (including oats), cashews, soy and fruits such as bananas.

Garlic also contains alliin, a compound linked to stimulating white blood cells that fight the cold and flu virus. So add garlic to soups, salad dressing or roasted veggies to give your immune system an extra boost.

Shellfish and other foods high in zinc

Zinc is an essential nutrient for proper immune system functioning — and it’s found in a whole bunch of delicious foods. Oysters are the best source of dietary zinc you can find, with 32 mg in a three-ounce serving. But you can also find the nutrient in mussels, crab and shrimp, as well as in yogurt, milk, poultry, red meat, beans, nuts and whole grains.

While most people can get enough zinc through their diet, evidence shows that taking a zinc supplement (at least 75 mg per day) throughout the duration of a cold can help you get better faster.⁶

The bottom line

Maintaining a diet rich in essential nutrients can boost your immunity to protect you from getting sick and help you bounce back more quickly. Pair that with good hygiene — washing your hands with soap for at least 20 seconds and keeping them away from your face, avoiding others who are sick, and wearing a face mask in public — and you have a much better chance of staying well during cold and flu season.

Want another boost for your new year?

People tend to think that making changes to how they eat requires a lot of motivation. So what happens when you’re not feeling motivated? Here’s an idea: Rather than relying on motivation, focus on building momentum. To learn more, check out the WeightWatchers webinar “Momentum: The secret to maintaining your healthy habits” on Thursday, February 29 at 10:00 am EST/1:00 pm PT. Claim your free ticket here.

¹National Library of Medicine. Chicken soup inhibits neutrophil chemotaxis in vitro.
²Chemistry Central Journal. Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health.
³National Library of Medicine. Vitamin C and immune function.
⁴Journal of the American College of Nutrition. Milk consumption does not lead to mucus production or occurrence of asthma.
⁵National Library of Medicine. Fiber and prebiotics: mechanisms and health benefits.
⁶JRSM Open. Zinc lozenges and the common cold: a meta-analysis comparing zinc acetate and zinc gluconate, and the role of zinc dosage.

Sources:
WeightWatchers. 5 foods to help support a healthy immune system.
Healthline. How garlic fights colds and the flu.

To learn more about eating healthy or how to get help if you do get sick, refer to the resources below.

Tags Exercise & nutrition, physical-well-being

Articles

Take action

Post author By Walter Franks
Post date November 6, 2023

TAKE ACTION

JANUARY 2024

How to make exercise a habit

Raise your hand if you know exercise is good for you but you still don’t do it. If that’s you, you’re not alone. Almost 80% of people don’t exercise as much as the Centers for Disease Control and Prevention (CDC) recommends.¹

Getting started can be more than half the battle. Once your body is used to working out, exercise can feel easy and enjoyable. Use these tips to help you create a lasting exercise habit.

Looking for more? Find other articles below

Tips to get you moving

Start small and build up

Small changes can add up to big impacts. Did you know that doing four push-ups a day will lead to over 1,000 push-ups a year? Or that running four miles a week means you’ll run about 208 miles a year — the approximate distance between Boston and New York City?

Sometimes we set our expectations so high that just getting started takes a lot of effort. Choose a workout that’s simple and small so that you’re still likely to do it, even when your willpower is low.

Use the two-minute rule

It’s easy to put off exercise until tomorrow or next week. But you just need to get started — even if it’s only for two minutes. Once you’ve started, it’s a lot easier to keep going.

For just two minutes, get moving. Put on your shoes and go for a walk. Make yourself do two minutes of weightlifting or running or dancing — or whatever activity you like. Chances are that two minutes will turn into more.

Stack your habits

Creating a habit comes from consistency. Routines and rituals can help this practice feel more natural.

You likely already have some habits in place. It can be easier to start a new habit by linking it to an old one. Try this formula: “Before/During/After (current habit), I will now (new habit).” For example, “Before I wash my hair, I will go to the gym.” “During my favorite show, I will get on the treadmill.” “After dinner, I will walk around the block.” See what works for you.

Remove barriers

Take a moment to think about the things that prevent you from exercising. Do you have too little time? Do you need support? Are you lacking self-confidence? What hasn’t worked for you in the past?

When you recognize your barriers to health, you can make a plan to overcome them. For example:

Feel self-conscious at the gym? Work out at home. Search for a free online workout or buy some hand weights to strength train.
Find exercise boring? Try an activity you enjoy, such as dancing, bird watching or pickleball.
Need someone to watch the kids? Join a gym with child care, or go for a walk with your family.
Don’t know what to do? Meet with a trainer, go to a class or find a fitness buddy and brainstorm ideas.
Need support? Join an online activity group based on your interests or enlist family and friends to help you.

Be patient

It’s normal to want results right here, right now. And when you’re starting a new habit, the need for immediate gratification can be pretty strong. But this can lead to frustration and giving up. It helps to focus more on what you can control: your actions.

Developing an exercise habit is a huge accomplishment in and of itself. You can do it. And the other benefits will come on their own.

¹CBS News. CDC: 80 percent of American adults don’t get recommended exercise.

Source:
Resources For Living. Exercising and beyond: establishing a healthy habit.

Consider talking to your primary care provider before starting any new fitness plan. Your Costco benefits can help you prepare, both physically and mentally. See the resources below for more information.

Tags Exercise & nutrition, physical-well-being

Articles

Take action

Post author By Walter Franks
Post date October 2, 2023

a hand holds up a tool in front of a pegboard of tools

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.

Looking for more? Find other articles below

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.

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.

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.

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.

Tags Behavioral health, Budgeting, emotional-well-being, Exercise & nutrition, financial-well-being, physical-well-being, Relationships