"Blueprint to Wellness 2024"
ESHCA Wellness Newsletter
January 2024
The shareable link (printable) for this issue: https://conta.cc/3tIQc5q
For complete member services visit us at: www.eshca.org
The ESHCA 35-Day Mindful Eating Program
($50 Incentive)

Both the member and the member-spouse will receive the incentive for participating!

Focus on 1 variable each week:
(Review the details)

  • Week #1 - Water
  • Week# 2 - Fruit
  • Week #3 - Vegetables
  • Week #4 - Protein
  • Week #5 - Complex Carbs (starches)
Mindful Eating:
A closer look!

"Dieting" vs. "Mindful Eating"...while "Dieting" can have negative connotations, "Mindful Eating" sets out to create a positive outlook encouraging good health through all foods. The 3 Tenets of Mindful Eating are:
  • 1) Mindfulness:
  • Make intentional decisions.
  • Pause before you react.
  • When presented with a "trigger", one should "pause" before "reacting".
  • Be aware of "triggers" that effect you?
  • Ex: when at the movies (trigger) do you automatically react by having popcorn, soda, and/or candy?
  • Mindfulness is being presented a trigger and instead of reacting, one pauses and considers their choices.
  • Use questions (right) to guide "mindful" decisions.
  • 2) Non-diet:
  • All foods fit into a balanced diet.
  • There is no bad "reaction" to a "trigger".
  • Balance your needs for nourishment and enjoyment!

  • 3) Weight neutrality:
  • Less focus on the scale.
  • While there are benefits to weight loss, focusing on scale weight can be negative for many of us.
  • The goal of mindful eating is to improve choices regardless of scale weight!

Mindful Eating promotes self-care and a positive body image. Program effectiveness demonstrates:
2024 Wellness Incentive Outline

Incentives encourage members to "practice" healthy lifestyle habits. "Practice" centers around being better, not perfect (mindfulness). Incentive activities in 2024 revolve around the Wellness Blueprint Checklist:

  • Annual Physical
  • Nutrition
  • Exercise
  • Smoking Cessation
  • Sleep

Incentive information and paperwork can be found on the ESHCA website by clicking on the "Wellness" tab or click the link below!
"Take Action":
5th Annual Water Challenge
($25 Incentive)
Developing a habit of drinking water is a solid step toward good health! It is a great way to reduce sugar intake and hydrated blood pumps more efficiently reducing stress on your heart. Not only is this the monthly challenge it is also the Week #1 objective of the Mindful Eating Program, participate in both to increase your incentive!

  • 1) Record your daily intake on the Water Log. Once you have recorded 12 days return the log to me via email (attach a good cellphone picture), mail, or fax. If you are unable to print, make your own log, I will take it!

  • Recommendations for water intake vary including 66-99 ounces/day or 1/2 your body weight in ounces.

  • Helpful hints: use a large, refillable container (the one pictured is 25 oz.) and flavor water with lemon (or other fruit/vegetable).

  • 2) Challenge ends on February 15th (the last day I can take logs).

  • 3) Objective: make good hydration a healthy habit by drinking adequate amounts of water and reducing sugar sweetened beverages.

Challenge notes:
  • All members of the household are encouraged to participate, however, only one incentive can be issued to each member-household with the exception that more than one employee-member lives in a household. Each member-household is limited to 6 incentives per year, if you participate in more than 6 newsletter challenges your company will be given additional participation points toward the "Golden Boot" award, recognizing the ESHCA Wellness Company of the Year!

Get your crew (or office) involved!!!
  • Take the lead, be a "Wellness Champion". Encourage the members of your crew to participate in newsletter challenges, have a group discussion and complete the challenge as a team. Complete the challenge, fill out one worksheet, put everyone's name on it, and send it in!!!