Associates prep for happier holidays
Recharge, reflect, refocus
‘Tis the season for guarding your own health and wellness
Health screenings winner shares why it’s good to know
Quiz and answers — Online Exclusive
Simple stretches can improve your mind and body — Online Exclusive
You’ll fall in love with this recipe
Associates prep for healthier, happier holidays.
It’s no secret; we’re heading into the busiest time of year for our industry. And the truth is, it can be stressful! It’s not easy finding time to stay active, plan healthful meals and take time for yourself. But it can be done. These associates shared how they manage their overall health and well-being during this time of year.
“I recommend taking the CALM approach when dealing with the busy holiday season. I make a point to take a deep breath when I start to feel anxious. I also acknowledge associates and customers, even when we’re really busy, and let them know they’re valued. Taking short breaks during long days allows me to better cope with stressful situations.
“Making time for ourselves during our busy season is more important than ever, even if it’s just a few minutes to sit down, unwind and get away from all the activity. I often try to find time to go to a movie or take a walk to help me relax.
“Talking to a close friend or family member helps, too. Filling them in on what’s going on in my life and helping them understand my situation during the busy season; that’s important to me!”
— Assistant Customer Service Manager Sherene Curtis
#1071, Conyers, Georgia
“During my 25 years with Publix, I’ve learned it’s important to take time off to do things you enjoy. I try to take a vacation every October, before things get really busy at work. Then, I take more time off after the holidays, usually in January. That way I have something to look forward to after things calm down.
“I love spending my vacations outdoors. We’re inside so much at work; it’s a great feeling to get outside and enjoy nature. It allows me to breathe and level set.
“I also think having a great support system at home helps you manage stress at work. I’m fortunate I have that.”
— Meat Manager Kevin Harper
#1212, Plant City, Florida
“Like many people, I love my job, but it does sometimes come with stress or frustration — especially at the holidays. To maintain my mental health, I focus on the things I can control and not on the things I can’t. Very often, what stresses us out is something out of our control. Focus on what you can fix, and fix it! The other stuff will take care of itself.
“Always remember that falling off the healthy wagon doesn’t mean you can’t get right back on it. Use that gym membership that has sat idle for the past few months, or dust off those cute workout clothes stored away in the drawer. Even exercising one or two times a week is better than nothing. A little activity goes a long way, and being fit doesn’t have to take over your entire life.
“Looking back at my life, I have been off the healthy wagon more than I have been on it, but I don’t let it get me down and I don’t give up. I’m a work in progress!!
— General Manager Gaye Pate
Lakeland bakery plant
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Recharge, reflect, refocus
Although we’re in the final months of the year, some things are just ramping up! The holidays are fast approaching. It’s not only the busiest time for Publix; it’s a busy time for each of us. That’s why it’s so important to remember to recharge, reflect and refocus.
We all need to recharge our batteries every once in a while. And this is the perfect time of year to do it. Get outdoors and enjoy the cooler weather. You’ve heard the saying, ‘the calm before the storm,’ right? Enjoy the calm of the fall season and take it in as much as you can before the hustle and bustle of the holidays.
Next, reflect on your year. Think about the good things that have happened in your life or at work and take a moment to be thankful for them. You also can make a decision to put anything negative that happened where it belongs — in the past.
Finally, refocus on what’s important to you. This is the time of year to spend with the ones you love. Don’t get too caught up in organizing the perfect gathering or buying the perfect gifts. Put down your lists and your technology (except for your new Life. Inspired. website!), and simply connect with those around you.
I hope you and your family have a healthy, happy holiday season!
Best of health,
Mendi McDowell
Manager of Associate Wellness
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‘Tis the season for guarding your own health and wellness
Holidays should be happy times, right? Not always. Many of us are already very busy balancing our day-to-day activities, so finding time for shopping, cleaning, parties, baking and family get-togethers can take its toll on us.
With this holiday season just around the corner, make sure your holiday to-do list contains a few of these ideas to help you achieve a healthier, happier you!
- Take care of yourself. Focus on getting enough rest and sleep. Schedule activities you enjoy and simply say “no” when necessary to avoid over-scheduling. Try meditation or deep breathing exercises, read or simply incorporate quiet time in your day. Practice good posture. Simplify whenever you can, such as cooking and freezing healthful meals ahead of time.
- Stay healthy. Get your flu shot and wash your hands often or use an alcohol-based hand sanitizer. Be sure to drink plenty of fluids, eat breakfast and be active — and that includes window shopping! Don’t make excuses for skipping exercise. Snack wisely, eat more greens and prepare for holiday party temptations. And do your best to minimize overeating and overdrinking.
- Spend wisely. Plan ahead and be careful with credit. Make a budget and stick to it. Shop early when selections are greater and crowds are smaller, and look for sale items. Try a family gift exchange instead of buying for everyone on your list. Let others bring a dish or decorations to help cut your party expenses.
- Be thankful. Focus on the positive and make a list of things to be grateful for in your life. Hug someone. Delight in nature and take a walk in a nearby park. Volunteer to help those less fortunate, or reflect on the spiritual significance of the holidays.
- Don’t worry. Let go of unrealistic goals — impeccable parties and perfect presents don’t exist, so just do your best. Have others host holiday gatherings, or ask — and accept — help if you’re hosting. Smile, think positive and keep a good sense of humor; you’ll need it when crazy Uncle Frank comes to town!
Health screenings winner shares why it’s good to know
In June, Publix introduced a new benefit for associates and their family members. As part of the Life. Inspired. associate wellness program, you can get free annual health screenings for cholesterol, triglycerides, blood glucose, blood pressure and body mass index (BMI) from your Publix Pharmacy if you’re at least age 18. And your adult family members living in your household also can get health screenings for a discounted cost of $15 per person.
The results of your screenings are indicators of your overall health. Sometimes these results can offer a first warning sign of a potential health problem. Finding signs early gives you the opportunity to speak promptly with your doctor about your health and, if necessary, treatment options and lifestyle changes.
And don’t forget to securely record and track your screening results on the new Life. Inspired. website.
Associates who received their free, confidential health screenings by July 31 were entered for a chance to win one of four $500 cash prizes. Here’s a list of our winners and what one had to say about her experience.
Assistant Customer Service Manager Jessica Brooks#633, Charleston, South Carolina
- Cashier Erica Collenton #67, Columbia, South Carolina
- Baker Gary Sands#266, Punta Gorda, Florida
- Cashier Tabitha Siskey (now customer service staff)#1391, Pell City, Alabama
“This was the first time I’ve ever done screenings like that, so it was a new experience for me. I received some really great tips and have decided to make changes to my diet and exercise. Publix is a wonderful company. Publix really cares about its associates and wants the best for us. Offering these free screenings is just one example of that. You know, I didn’t even realize there was a contest. I did the health screenings because it’s important to know my information. But now that I knowI won, I’m even more excited I did it!”
— Cashier Tabitha Siskey (now customer service staff)
#1391, Pell City, Alabama
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Will you or someone you love take the pledge?
Smoking causes nearly one in five deaths in the U.S., and another 8.6 million Americans are living with serious illnesses due to smoking. That’s why, every year on the third Thursday of November, tobacco users across the country take part in the American Cancer Society’s Great American Smokeout.
This year, on Nov. 19, be motivated or encourage someone you know to make the pledge to quit smoking. It could be the first day of a new, smoke-free life. Visit www.publix.org > Health and Well-Being > Life. Inspired. Program > Free Tobacco Cessation Resources for help quitting.
Take this quiz and test your knowledge of the effects of smoking.
True or False
- Nicotine is the only harmful chemical found in cigarettes.
- Secondhand smoke is just as dangerous as inhaled smoke.
- Smokers die significantly earlier than nonsmokers.
- E-cigarettes are a good option for smokers who are looking to reduce their dependency on nicotine.
- Smokeless tobacco is less addictive than cigarettes.
- Cigars have some of the same health risks as cigarettes, including the risk of certain cancers.
- Men who smoke are 23 times more likely to develop lung cancer than lifelong nonsmokers.
- About 70 percent of adult smokers began their habit before the age of 18.
- Aside from the healthier lifestyle, there are few reasons why someone should quit smoking.
- It takes one year for your body to achieve any added health benefits after you quit smoking.
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Quiz answers
- False; cigarette smoke contains more than 7,000 chemicals, 69 of which are known to cause cancer.
- True; even if you’ve never smoked a cigarette a day in your life, you’re still at risk if you’re around smoke, breathing the same toxic chemicals that smokers do. Unfortunately, close to 50,000 deaths per year in the U.S. can be attributed to secondhand smoke.
- True; smoking is the single most preventable cause of death in the U.S. According to the Centers for Disease Control and Prevention, male smokers die 13 years earlier and female smokers die 14 years earlier than nonsmokers. Half of all Americans who continue to smoke will eventually die from smoking-related illnesses.
- False; although e-cigarettes are gaining in popularity and have been marketed to those looking to kick the habit, research is underway to determine their true impact on our health. But we do know e-cigarettes contain varying levels of nicotine, as well as other harmful carcinogens, making them just as addictive as regular cigarettes. The FDA has yet to regulate e-cigarettes, but for now, they should not be considered as a viable alternative for those looking to quit smoking.
- False; While most people think chewing tobacco, snuff and dissolvable or flavored smokeless tobacco aren’t as dangerous as smoking cigarettes, the addiction is the same. Nicotine is absorbed through the mouth or nose along with the other chemicals found in tobacco products. Smokeless products are not a healthier alternative and increase your risk of esophageal cancer and various types of oral cancer, including cancers of your mouth, throat, cheek, gums, lips and tongue. You also face an increased risk of pancreatic cancer. According to the American Cancer Society, three out of four smokeless tobacco users already have mouth lesions, which can become cancerous. Smokeless tobacco users also have increased chances of dental cavities and gum disease.
- True; While frequenting a cigar bar may be trendy, smoking a cigar is not a safe alternative to cigarettes. In fact, the tobacco found in some larger cigars may be the equivalent to several cigarettes! Cigars have the same addictive, toxic chemicals found in cigarettes, and smoking cigars has been linked to cancer of the lung, oral cavity, throat and esophagus. Because cigars are deeply inhaled, there is an increased risk of developing chronic obstructive pulmonary disease (COPD), chronic bronchitis and emphysema.
- True;lung cancer is the leading cause of cancer death in men and women. About 90% of lung cancer deaths in men and 80% in women are attributed to smoking. In addition to lung cancer, smoking and tobacco products have been found to cause many additional cancers, such as oral, throat and pancreatic. Remember – tobacco, including bidis, blunts, chewing tobacco, hookahs, kreteks, snuff, loose tobacco and pipes, encompasses a wide range of products all linked to an increased risk of cancer.
- True; the brink of adulthood is when most people pick up the habit, making it all the harder to break as we age. Regardless of when you start, children of parents who smoke are twice as likely to become smokers. Teach your children about the health risks and avoid exposing them to secondhand smoke.
- False; quitting not only improves your health but also provides immediate benefits such as the convenience of not having to worry about when and where you can smoke, the concern of secondhand smoke on your loved ones, an improved sense of taste and smell, and reduced worry about masking the scent of smoke on your breath, hair, clothes or in your car or home. And since the cost of smoking adds hundreds of dollars to your monthly budget, quitting is like putting cash right in your pocket!
- False; according to the American Lung Association, quitting allows your body to begin immediate repair of the damage caused by smoking. Within a half hour, your heart rate can drop to a normal level. Within a few months, you begin to experience less shortness of breath, and your risk of heart attack decreases. Ten years after being smoke free, lung cancer risks are cut in half. Quitting is hard but worth it. The sooner the better; it’s never too late!
Sources: www.cancer.org, www.cdc.gov, www.lung.org, www.mayoclinic.org, www.tobaccofreekids.org
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Simple stretches can improve your mind and body
Anticipating long days ahead? Then stretch it out. Whether your job requires you to spend most of the day on your feet or sit at a desk for long periods of time, stretching can help relieve muscle pressure, reduce tension and increase flexibility. Try incorporating these quick and easy stretches into your day, and see if they work for you
Neck stretch
- Seated or standing, face forward and gently tilt head toward left shoulder, feeling a slight stretch down the right side of the neck and shoulder.
- Hold position for 15 – 30 seconds, then relax and return to the mid-point.
- Repeat with the right side
Arm crosses
- Bring left arm across body and hold with right arm, either above or below the elbow.
- Don’t rotate body, simply hold for 15 – 30 seconds, then release.
- Repeat by alternating arms.
Upper back stretch
- Seated or standing, lace fingers behind head.
- Keep elbows straight out at sides with body facing forward.
- Pull shoulder blades toward each other.
- Hold 8 – 10 seconds feeling mild tension through upper back.
- Relax, then repeat several times.
Thigh stretch
- Place one hand on wall or desk while standing straight.
- Bend one leg at knee, bring heel toward buttock. Grab ankle with available hand, keeping back straight and knees parallel.
- Hold 15 – 30 seconds, feeling tension in front of thigh.
- Relax leg, return to standing, repeat with other leg.
Tip: Remember to keep your stretching gentle and avoid bouncing. If you feel pain, you’ve stretched too far. If you have any health conditions or previous injuries, talk to your doctor first about which stretches may be right for you.
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Shoulder shrugs
- Seated or standing, lift shoulders up toward the ears, squeezing them gently
- Hold for two seconds, then roll shoulders back while relaxing down
- Repeat 10 times
Chest opener
- Seated or standing, lace fingers together and stretch palms upwards toward the sky
- Take a deep breath stretching hands as high as possible overhead
- Slowly exhale while opening arms, sweeping them back down
- Repeat 8 – 10 times
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You’ll fall in love with this recipe
Looking for a fall dish that’s better for you? Try Aprons Sweet Pea and Pork Pasta. You’re sure to love this Better Choice recipe! Better Choice recipes are designed to be included as part of an overall balanced meal.
Sweet pea and pork pasta
Ingredients
1 (12-oz) bag frozen sweet peas
1 pork tenderloin (about 1 lb)
1 cup reduced-sodium chicken broth, divided
2 tablespoons part-skim ricotta cheese
2 cloves garlic
1 tablespoon canola oil
1 tablespoon dried Italian seasoning, divided
3 tablespoons diced pimientos
8 oz presliced white mushrooms
8 oz corkscrew pasta
2 tablespoons fresh basil, coarsely chopped
Prep
- Bring water to boil for pasta.
- Microwave peas following package instructions.
- Cut pork into 1-inch pieces (wash hands).
Steps
- Cook pasta following package instructions. Combine 1 cup peas, 1/2 cup broth, cheese, and garlic in food processor (or blender); process until smooth, then set aside.
- Preheat large nonstick sauté pan on medium-high 2–3 minutes. Coat pork with oil and 2 teaspoons seasoning. Place pork and mushrooms in pan; cook and stir 3–4 minutes or until pork is browned on all sides.
- Reduce heat to medium-low. Stir in pasta, remaining 1 1/2 cups peas, 1/2 cup broth, pimientos, pureed pea mixture, and remaining 1 teaspoon seasoning. Cook and stir 2–3 minutes or until pork is 145°F and sauce is hot. Chop basil; stir into pasta mixture. Serve.
CALORIES (per 1/4 recipe) 470kcal; FAT 9g; SAT FAT 2g; TRANS FAT 0g; CHOL 60mg; SODIUM 290mg; CARB 60g; FIBER 7g; SUGARS 7g; PROTEIN 37g; VIT A 50%; VIT C 15%; CALC 6%; IRON 20%
Aprons Advice
Complete your meal with a fresh salad blend. You can omit the pork and add 1 cup each sliced zucchini and yellow squash to make this recipe vegetarian.
