Do you floss every day? If you answered “no,” you’re not alone. According to a survey conducted by the Centers for Disease Control and Prevention (CDC), only 32% of adults said they flossed daily.1
But the benefits of flossing are real. Flossing removes plaque, a sticky film of bacteria and saliva that can collect at the gum line. If the bacteria builds and causes inflammation, you get periodontal disease. And that can lead to receding gums, tooth decay and tooth loss.
Flossing, along with brushing, can help prevent periodontal disease. But it’s important that you floss correctly. To learn how, check out this short video. Once you learn the steps, you may find it easier to make flossing a routine part of your day.
[Narrator] Flossing removes the plaque from the hard-to-reach areas that the brush can’t reach like in between the teeth and along the gum line.
Proper flossing technique is imperative to make sure cavities don’t form in between the teeth or on the inter-proximal surfaces.
Start by sliding the floss between your teeth. Curve the floss along the gums of each tooth, creating a C-shape. Move the floss up and down several times under the gum line on each side of the tooth.
Repeat this process in between all of your teeth. Remember to brush and floss every day to maintain optimal oral health.
1NIH. Prevalence of daily flossing among adults by selected risk factors for periodontal disease—United States, 2009–2014.
Sources: Dr. Mark Nieh. Flossing. NPR. Are you flossing or just lying about flossing? The dentist knows.
Check out the resources below to learn how your Costco benefits can help you care for your mouth and teeth.
Baby boomers are the first generation in which most people will keep their natural teeth for life. This is largely thanks to fluoride in public water and fluoride toothpaste. But we’re not totally out of the woods.
Threats to oral health, like cavities and gum disease, can still lead to tooth loss, especially as we age. Receding gums and decreased saliva production can expose teeth to decay-causing bacteria. It’s also common for other age-related health issues to take precedence over oral health.
Luckily, there’s one tool that can help you maintain strong teeth for the long term — regular preventive care. And your Costco benefits are here to help, with 100% coverage for two annual dental exams and cleanings when you see an in-network provider. If you haven’t had a cleaning in the last six months, you still have time to schedule a preventive dental visit before the end of the year. And if you are enrolled in the Costco medical plan, don’t forget to take advantage of the annual vision exam included in your benefits too.
Men, in particular, are more vulnerable to dental issues. Men develop gum disease more often than women, due to their hormone differences, immune system factors, differences in oral hygiene behaviors and greater tobacco use.1 They also tend to visit dentists less frequently, and when they do, it’s more often for a longstanding problem than disease prevention.
Fortunately, there are small steps everyone can take to keep their teeth and gums healthy.
Schedule your annual dental checkups and cleanings. Two checkups per year are recommended.
Brush your teeth with a fluoride toothpaste twice a day and floss daily. This removes the plaque that causes cavities.
Limit sugary foods and drinks. The sugar and carbonation in these products can strip away enamel and cause tooth decay.
Avoid tobacco. Not only do tobacco products stain your teeth, but they can also increase your risk of gum disease, bone loss and oral cancer. If you smoke or use tobacco products, there are resources available to help you quit. The Costco Tobacco Cessation program can help.
Drink plenty of water. The dehydrating effects of alcohol and some medications can reduce the saliva flow in your mouth, making you more susceptible to gum disease and tooth decay.
See your doctor or dentist if you have sudden changes in taste or smell. These could be a sign of gum disease or infection.
When surgery is necessary
Even if you practice good dental hygiene, you may still need oral surgery. The most common is tooth removal, or extraction. This is recommended if you experience pain due to severe tooth decay or gum disease. Wisdom teeth may also be candidates for extraction if your dentist determines that they’re likely to cause issues in the future. Other types of oral surgery include root canals, periodontal surgery, dental implants and corrective jaw surgery.
It’s often confusing to know whether oral surgery procedures fall under your dental or medical benefits. A general rule of thumb is that dental insurance covers any procedure directly related to the teeth, while medical insurance covers procedures related to the bones and tissue structures of the face and oral cavity. If your doctor or dentist recommends oral surgery, visit Costcobenefits.com to find information on coverage.
Relief from dental pain
Your care team wants you to be as comfortable as possible when you’re undergoing dental treatment. That may involve prescribing pain relievers, including opioids, which are highly addictive. Ask your dentist about safer pain-management alternatives.
For example, EXPAREL®, a nonaddictive one-time injection, helps to relieve pain for the first few days after a procedure and may reduce the need to take opioids at all. This medicine is covered by all Costco dental plans at 100%. You can also try a combination of ibuprofen (Advil®, MOTRIN®) and acetaminophen (TYLENOL®), which has been shown to be more effective than opioids with fewer side effects.2 Talk to your dentist about your options.
Save more when you stay in network
To keep your teeth and gums healthy, prevention is the best medicine. All Costco dental plans fully cover preventive care, including two annual checkups and cleanings when you see an in-network dentist. Using an in-network dentist usually keeps your out-of-pocket expenses lower and offers a higher annual maximum benefit. You can review your dental plan choices and make changes during Annual Enrollment, starting November 1.
Be sure to schedule your dental exam and cleaning before the end of the year. For resources to help you review your coverage, find a dentist, or quit tobacco products for good, see below.
These two-bite treats are the perfect solution for a chocolate craving — and a great way to use up a ripe banana. The banana’s natural sweetness cuts down on the need for a lot of added sugar, and the oats add fiber and just the right texture. Pair with your favorite hot beverage for a mid-morning snack or an afternoon pick-me-up. Freeze leftover muffins (if there are any) for 2–3 months, then thaw and reheat to enjoy again.
Preheat oven to 375°F. Spray a 24-cup mini-muffin pan with nonstick spray. Whisk together yogurt, milk and egg in a large bowl. Add oats, brown sugar, banana and vanilla, whisking to combine; let stand 5 minutes.
Step 2
In a separate medium bowl, whisk together all-purpose flour, whole wheat flour, baking powder, baking soda and salt. Add flour mixture and all but 1 tablespoon chocolate chips to yogurt mixture, stirring until moistened.
Step 3
Spoon batter evenly into prepared muffin cups; sprinkle evenly with reserved chocolate chips. Bake until golden brown on top and toothpick inserted into center of muffin comes out clean, 15–17 minutes.
Step 4
Let cool in pan on wire rack 5 minutes; run knife around outside of cups to loosen muffins from pan. Remove from pan and cool completely on rack. Store in airtight container at room temperature up to 2 days or freeze up to 3 months.
Nutrition
Serving size: 1 muffin | Calories: 72 | Total fat: 2 g | Saturated fat: 1 g | Sodium: 111 mg | Total carbohydrates: 12 g | Fiber: 1 g | Protein: 2 g
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.
Do you know how to prevent injury and illness? Are you doing everything you can to keep yourself and others safe? Each year, the Costco Safety Department hosts Safety Week to help Costco employees answer these questions and feel safe and protected in the workplace. Employee Benefits provides tips and information you can use to stay safe at home and everywhere else.
And be on the lookout for the Safety Week content, arriving at your locations. This content will include information about benefit programs and resources available to you, plus giveaways from some of our Costco suppliers.
Though many Costco employees are on the move throughout their workday, an increasing number of us spend far too much time sitting. And that can be disastrous for long-term health.
According to the Centers for Disease Control and Prevention (CDC), not getting enough physical activity can lead to heart disease — even for people who have no other risk factors. It can also increase the likelihood of developing other heart disease risk factors, including obesity, high blood pressure, high blood cholesterol and type 2 diabetes.
So what can you do to keep moving? Any activity works, especially those you enjoy doing. Whether it’s yoga, Zumba, a pick-up basketball game or simply walking around your neighborhood, the benefits of moving can improve your long-term health, your mental outlook and your quality of life.
According to the CDC, physical activity is one of the best things you can do to improve your health. Here are 10 benefits of physical activity to get you moving today!
Better mood
Adding more movement to your life can immediately reduce feelings of anxiety and help you sleep better. One possible explanation is that physical activity produces endorphins, or “feel good” chemicals in the brain, helping you deal with stress. Try taking a walk during your work breaks to give your mood a quick boost, and forming or joining a walking group to help you stay socially connected to your neighbors and friends.
Better brain function
Physical activity helps to increase blood flow to the brain, improving concentration and mental clarity. Staying physically active can keep your thinking, learning and judgment skills sharp and delay their decline as you age.
More money in your wallet
In the U.S., $117 billion in health care costs each year are related to low physical activity. Not getting enough physical activity can increase your risk of developing a chronic disease, which comes with higher health care costs. Staying active is good for your health and your wallet, too.
Lower risk of heart disease and stroke
Heart disease and stroke are two of the leading causes of death in the United States. About 110,000 deaths per year could be prevented if U.S. adults age 40 and older increased moderate-to-vigorous physical activity by even 10 minutes a day.
Being regularly active strengthens your heart muscle and lowers your blood pressure to help reduce your risk of developing these diseases. Regular physical activity can also improve your cholesterol levels.
Lower risk of type 2 diabetes or diabetes complications
More than 34 million Americans have diabetes, including approximately 18,000 Costco employees and their enrolled dependents. Another 88 million U.S. adults have a condition called prediabetes, which puts them at risk for developing type 2 diabetes. Regular physical activity makes your body more sensitive to insulin, the hormone that controls levels of sugar in your blood. This can help prevent type 2 diabetes. If you already have diabetes (type 1 or type 2), you can help control your blood sugar levels by staying active.
Lower risk of some cancers
Getting the recommended amount of physical activity can help keep the immune system healthy and regulate some hormones that contribute to the development of cancer. Being active can lower risks of cancers of the bladder, breast, colon, esophagus, kidney, lung and stomach.
Stronger bones and muscles
Aging can cause bones to become weak and fragile over time. We also tend to lose muscle as we age. Doing aerobic, muscle-strengthening and bone-strengthening physical activities of at least moderate intensity can increase muscle mass and slow the loss of bone density. Being physically active also strengthens muscles around joints to ease arthritis pain, and improves balance and coordination to reduce the risk of hip fracture.
Less time away from work
People who are not physically active tend to miss work unexpectedly. Want to add some activity to your workday? Try talking on the go, physical activity breaks during long meetings or taking a walk during your lunch break.
Better grades in school
For kids, school physical activity programs can improve attention and some measures of academic performance. Students who are physically active tend to have better grades, school attendance, brain function and classroom behaviors. For kids with ADHD, exercise can also be a big help in managing their symptoms.
Improved relationships
In addition to producing “feel good” endorphins, physical activity reduces levels of your body’s stress hormones. And with less stress comes more patience, positivity and empathy. Make physical activity part of your family’s daily routine by taking family walks or playing active games together.
If you’re wondering how to add physical activity to your life, start by picking activities that are enjoyable and a good fit for you — and your kids. This will help everyone stay in the game! Also, if you have a chronic health condition, such as heart disease or arthritis, talk with your doctor first about the types and amounts of physical activity that are right for you.
Remember those microwavable frozen pizza rolls you loved as a kid? This recipe is a major upgrade in flavor, crunch and nutritional value. Delicate wonton wrappers surround a filling of tangy marinara, light mozzarella and savory turkey pepperoni. They’re then cooked in the air fryer to supreme crunchiness. And bonus: The gooey cheese is just as good as you remember.
3 sticks part-skim mozzarella string cheese, each cut into 4 pieces
Directions:
Step 1
Preheat an air fryer to 400° F. Working with 1 wonton wrapper at a time, arrange the wrapper on a work surface so it looks like a diamond. Spoon ½ teaspoon of the marinara into the center of the wrapper. Top with about ¼ teaspoon of the pepperoni and 1 piece of the cheese.
Step 2
Moisten the edges of the wrapper with water. Fold the top and bottom corners of the wrapper over the cheese and press to seal. Fold in the left corner of the wrapper, and roll it over the pizza roll to seal the right corner. Gently press all the edges to seal the roll. Repeat with the remaining wrappers and fillings. Coat the air fryer basket with cooking spray.
Step 3
Arrange half of the pizza rolls in a single layer in the basket. Coat the pizza rolls with cooking spray. (Cover the remaining pizza rolls to prevent them from drying out.) Cook the rolls in the air fryer until brown and crisp, 6 to 8 minutes. (Some of the filling might leak out.) Repeat with the remaining pizza rolls.
Nutrition
Serving size: 1 pizza roll | Calories: 40 | Total fat: 1 g | Saturated fat: 0.5 g | Sodium: 105 mg | Total carbohydrates: 5 g | Fiber: 0 g | Protein: 3 g
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 over to join. Sign up at WW.com/Costco.
Parenting is hard work. And life can be even more hectic if you balance a career outside the home. With so much time devoted to your family and career, finding time for self-care is probably the first thing left out of a busy schedule. But the fact is, self-care is essential because of the important role you play in your family. Like all caregivers, you need to focus on your own well-being to stay resilient, engaged and refreshed. And it’s not just for yourself, it’s for the benefit of your family. If you’re tired, stressed-out and crabby, you simply can’t be as loving and effective a parent as you can when you take time for self-care.
So, what is self-care? It’s the practice of caring for your own health, well-being and happiness. Making time for yourself may feel indulgent, but that’s far from the truth. Even small acts of self-care or self-kindness can go a long way in decreasing feelings of exhaustion, burnout, stress and even depression that busy mothers often feel.
It’s hard to admit you may need help or can’t accomplish everything on your own. Some say it takes a village to care for a family, and they’re not wrong. Find your village and ask for help. Accept help when offered. And understand that things won’t be done exactly the way you do them — and that’s OK. Is perfection more important than your well-being? Of course not! Take the extra time to focus on yourself. You deserve it. And don’t be afraid to say no to commitments that don’t interest you or that you don’t have time for.
Stay organized.
Hang a planner, calendar or list of upcoming appointments and tasks in the kitchen and encourage everyone in the family to use it. Remind them that when responsibilities are shared, everyone’s load is lighter. By doing this, you can avoid stress from the unexpected, such as the school project your child needs help to complete the night before it’s due. Prioritize tasks to avoid becoming overwhelmed. Start by completing the most time-consuming or least interesting tasks to get them out of the way first.
Focus on basic, healthy lifestyle habits.
Although, it may not always be possible, aim for seven to eight hours of sleep each night. Try for some daily physical activity each day, aiming for 30-minutes a day. Eat a healthy diet of lean meats, low-fat dairy, fruits, vegetables and whole grains. Avoid sugary drinks, alcohol and high-fat foods. Drink six to eight cups of water daily.
Add “me time” to your schedule.
For example, schedule a fitness class, lunch with a friend or coffee with a good book. Once the date is scheduled, try your best to keep it just as you would any other appointment.
The most important components of self-care are to be realistic and purposeful. If your schedule is hectic and chaotic, it may not be realistic to expect hours a week to focus on self-care activities. So start small with attainable expectations. For example, take 10 minutes a day to focus on you. Whether it’s enjoying a quiet moment reading a book, or having a relaxing cup of tea, it may be all you need to reset and return to your schedule.
A mom’s health and well-being affect the entire family. By incorporating self-care into your regular routine, you’ll become an even more amazing caregiver. You’ve got this, mom!
Greet the day with the ultimate breakfast bowl. This tasty dish combines protein-rich creamy yogurt with fiber-filled berries, crunchy granola and almonds, and a little chocolate for extra richness. And it takes only five minutes to pull it together. Feel free to use different berries, such as blueberries or blackberries, if that’s what you have on hand.
With the WeightWatchers program and award-winning app, you can lose weight, eat healthier, move more and develop a more positive mindset. 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. Already a WeightWatchers member? Access these rates on your existing account by calling WeightWatchers customer service at 866-204-2885. Costco’s access ID is 16950859.
Want to reduce body fat, increase lean muscle mass and burn calories more efficiently? Strength training is the answer. It’s also a great way to future-proof your body. Strength training can enhance your quality of life and improve your ability to do everyday activities. It can reduce your risk of osteoporosis and protect your joints from injury.
Building muscle through strength training can also contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. And it can help reduce the symptoms of chronic conditions, including arthritis, back pain, obesity, heart disease, depression and diabetes.1
And here’s some more good news: You can do strength training anytime, anywhere, without going to a gym or fitness studio. So let’s get started.
Just pick any of the moves listed below, and aim to do only one set of 8–12 reps, 2 to 3 times per week. When you’re ready, add another move. If you’re up for more, try doing a short workout that includes one upper body exercise, one lower body exercise and one core (back + abdominals) exercise, 2 to 3 times per week. For example, you could try:
1 set of 8–20 wall push-ups
1 set of 8–20 wall squats
1 set of 8–20 crunches
Another option is to do a full-body strength-training workout consisting of all the moves listed below. For each move, aim to do one set of 8–12 reps, resting for 1 to 2 minutes before moving on to the next set.
Try these strength-building moves from Omada
1. Calf raises
Stand with your feet shoulder-width apart. Keeping your legs straight, push up as far as you can on the balls of your feet. Pause for 2 seconds, then lower your heels back to the floor.
Tip: Rest one or both hands on a wall or chair for balance.
Too easy? Do the move while standing on the first step of a staircase. Start with your heels hanging just off the step and rest a hand on the railing or wall to keep your balance.
2. Wall push-ups
Stand in front of a wall, just a bit farther than an arm’s length away. Then lean forward and place your palms flat against the wall, shoulder-height and shoulder-width apart. Bend your elbows as you slowly lower your upper body toward the wall while keeping your feet flat on the floor. Your back should be straight and your stomach muscles tight. Pause, then push yourself back until your arms are straight again.
Tip: Avoid “locking” your elbows by keeping your arms slightly bent.
Too easy? Make this move more challenging by using a countertop instead of a wall and scooting your feet back so that more of your weight is in your arms. Still too easy? Do a classic push-up on the floor, keeping your back straight and your hands directly under your shoulders.
3. Bicep curls
For this move, you’ll need set of dumbbells (though you could also start with two equal-sized bottles or cans). If you’re new to strength training or haven’t done it in a while, consider starting with a pair of 3–5-pound weights.
Grasp a dumbbell in each hand, place your feet shoulder-width apart, and let your arms hang by your sides, palms facing your thighs. As you slowly lift the weight, rotate your forearms so your palms end up facing your shoulders. Pause, and then lower the dumbbells back to the starting position.
Tip: Keep your wrists straight, and your upper arms and elbows close to your sides.
Too easy? Use a heavier weight. You know you have the right weight when your muscles are tired after doing the move 10 times.
4. Crunches
Lie on your back, knees bent, feet flat on the floor. With your hands behind your head and elbows pointing out to the sides, slowly raise your shoulders and upper back off the floor. Pause, then lower your shoulders back to the floor. Don’t forget to breathe! Exhale as you raise your shoulders, and inhale as you lower them.
Tip: Don’t sit all the way up — raise only your shoulders and upper back. Keep your chin lifted off your chest and avoid pulling on your head with your hands.
Too easy? Do the same move with your feet lifted off the floor. Keep your knees bent so your calves are parallel to the floor and cross your ankles for stability.
5. Superman
Lie face down on the floor and extend your arms straight over your head. Lift your left arm and your right leg up off the floor at the same time, keeping your head, neck and back in a line. Hold that position for 2 to 4 seconds before lowering your arm and leg back to the floor. Repeat with your right arm and left leg.
Tip: Be sure your feet are flexed, not pointed.
Too easy? Lift both arms and both legs up off the floor at the same time. Hold this for 2 to 4 seconds, then lower.
6. Overhead press
Grasp a dumbbell in each hand and sit or stand with your feet shoulder-width apart. Raise your hands, with your palms facing forward and your wrists straight until the dumbbells are level with your shoulders and parallel to the floor. Push the dumbbells up, over your head until your arms are fully extended. Pause. Slowly lower your hands back to the starting position.
Tip: Keep the dumbbells in line with your shoulders as you raise and lower them and avoid “locking” your elbows.
Too easy? Use a heavier weight — your muscles should be tired after doing the move 10 times.
7. Wall squats
Stand about a foot and a half from a smooth wall, and then lean your back against it. Bend your knees to slide your back down the wall until your thighs are about parallel to the floor — or as close as you can get without straining yourself. Hold this position, keeping your stomach muscles tight. Slowly return to starting position by sliding your back up the wall.
Tip: As you bend your legs, don’t let your knees extend past your toes. If you have to, scoot your feet forward to make sure that doesn’t happen.
Too easy? Do it without the wall: Stand with feet slightly more than shoulder-width apart, arms extended forward and parallel to the floor. Keeping your weight in your heels, lean forward just a bit at your hips, and keep your back straight as you slowly lower yourself to a near-sitting position (or as far down as you can comfortably go). Pause, and then slowly rise to standing.
Here’s a fun take on breakfast tacos, with pancakes standing in for tortillas. For ease and convenience, the recipe calls for frozen pancakes; their hearty texture is perfect here. To balance the slight sweetness of the pancakes, try using a spicy or smoky salsa.
Heat the pancakes according to the package directions; cover and keep warm.
Step 2
In a medium bowl, whisk together the eggs, salt and black pepper. Coat a medium nonstick skillet with cooking spray and heat over medium-low. Add the egg mixture to the pan; cook, stirring frequently to scramble, until the eggs are set, 3 to 4 minutes.
Step 3
Arrange the pancakes on a work surface; top evenly with the scrambled eggs. Divide the cheese, salsa and scallions evenly among the pancakes. Fold the pancakes over like a taco.
Nutrition
Serving size: 1 taco | Calories: 153 | Total fat: 6 g | Saturated fat: 2 g | Sodium: 361 mg | Total carbs: 15 g | Fiber: 1 g | Protein: 8 g
Lose weight deliciously with WeightWatchers. 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 over to join. Sign up at WW.com/Costco. Already a WeightWatchers member? Access these rates on your existing account by calling WeightWatchers customer service at 866-204-2885. Costco’s access ID is 16950859.
