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| Volume 5 | Issue 6 | February 10, 2016 |
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Do something good for your heart
In the midst of taking care of everyone else, you may be neglecting your own heart. Maybe it's time to reset.
Consider why you should be heart healthy. For some of us, thinking of doing something healthy for ourselves isn't very motivating, but when we think of doing it for those we love, everything changes.
So who loves your heart? What's one heart-healthy change you can make this month? See below for some great ideas from your Employee Wellness team.
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Sign up for Stress Free Now! To support employee well-being, Bon Secours has teamed with the Cleveland Clinic to make Stress Free Now available to all employees in Virginia! Stress Free Now is an evidence-based, online program that teaches mindful meditation techniques. Participants have decreased both perceived stress levels and risk factors for burnout. Additionally, Bon Secours has arranged for continuing education credits for some clinical staff completing the program. Registration is now open. Click here to register.
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Give a heart healthy gift to your sweetheart. Check out these Valentine's Day ideas from the American Heart Association.
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Eat heart-healthy. In celebration of American Heart Month, Bon Secours Heart & Vascular Institute has released a free heart-healthy cookbook: "Good for Your Heart." Download it here.
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Dashing to Good Health
 Year after year, the DASH diet is a leading diet in promoting heart health, preventing type 2 diabetes and increasing weight loss. Join us Feb. 10 for a free webinar to learn more about the DASH diet and why it is continually ranked one of the best diets to follow.
What is the DASH diet?
DASH stands for Dietary Approaches to Stop Hypertension. The DASH plan is a lifelong approach to healthy eating that's designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium and magnesium.
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(Click the graphic above to view or print a larger version.)
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By following the DASH diet, you may be able to reduce your blood pressure by a few points in just two weeks. Over time, your systolic blood pressure could drop by seven to 12 points, which can make a significant difference in your health risks.
What Are the Biggest Risk
Factors for Heart Disease?
The most important factors that increase the risk for coronary artery disease are:
 | Smoking | | Diabetes | | Unhealthy cholesterol and lipid levels | | Lack of exercise | | High blood pressure | | Obesity | | | | | Advancing age |
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 Did you know?
According to the American Heart Association, the prevalence of high blood pressure in African Americans is among the highest in the world. It also develops earlier in life in blacks than in whites and is usually more severe. High blood pressure usually has no symptoms. That's why it's called the "silent killer."
The only way to know if your blood pressure is high is to have your doctor check it regularly. During Heart Month in February, make sure you and your family have the screenings they need to stay healthy. Learn more from the American Heart Association here.
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 Heart Healthy
with Simply Fresh Virginia Business magazine recently  recognized Simply Fresh for its efforts to bring healthier food options to employees. Read the article here. |
 Eating delicious, satisfying oats, delectable legumes and rich avocados provide the nutrients needed to lower bad cholesterol and help fight the risk of heart disease. This month, Simply Fresh and Morrison are featuring heart healthy dishes you'll love.
Treat your heart to something a little tart like this honey ricotta parfait with berries and almonds. Also check out the carrot cake oatmeal and blackened cod recipes.
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Get on 'The Road to Wellness'
In support of your total well-being, Employee Wellness presents our latest initiative: The Road to Wellness program. This webinar series will address four components of well-being: Physical, Mental, Emotional and Spiritual. The program consists of four 30-minute webinars designed to help you understand how to make the changes that are necessary to lead a whole and fulfilled life.
All participants will receive Welcoa's "The Road to Wellness" book by Brian Luke Seaward, Ph.D., an expert in the fields of stress management and mind-body-spirit healing. In addition, participants who complete the program will have their name entered into prize drawings.
Register by March 1. Learn more here.
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Save Money with
Our Good Health Clinics
Use the Bon Secours Good Health Clinics as your alternative to the emergency department for minor injury or illness! For employees and their dependents on a Bon Secours health insurance plan, the co-pay is just $10. Regular copay applies for Bon Secours employees and dependents with other insurance.
If you're in Richmond, check out this flier. To learn more about the Hampton Roads clinic, click here.
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Long Response Times by ConnectYourCare Reported
 Bon Secours has learned that ConnectYourCare (CYC), the vendor supporting employees' Flexible Spending Accounts (FSAs) and Health Reimbursement Accounts (HRAs), is experiencing significant delays in processing incoming phone calls to their customer service center. The result is significant hold times for callers.
CYC has been working to improve their responsiveness, following a recent move to a new service center. However, in the interim if you have FSA or HRA questions you can:
 | Log in to www.ConnectYourCare.com and review your account(s). The "Log In" and "New User" buttons are on the top right corner of the home page. The CYC website also contains commonly asked questions under "Tools" on the home page that may assist you. | | Call CYC at 877-292-4040 and use the "Call Me Back" option. (Please use your personal cell or home phone when placing the call. The feature will not work if you are calling from an office phone that is routed through a switchboard.) CYC will return your call within 24 hours. |
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Commitment Week Is Coming
Mark your calendars for March 21-28 and get ready to Drive to Thrive!
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Thank You to Our
Wellness Committees
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| | Each month we'll feature one of the amazing Wellness Committees that work so tirelessly to support your health and well-being. This month we send a shout-out to the St. Mary's Hospital Wellness Committee! |
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 Still Resolved?
How Are You Doing on Your
2016 New Year's Resolutions?
Click a photo below for more of your Employee Wellness, Employee Assistance Program and Occupational Health teams' goals for the year.
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Need a Little Help
Preparing Taxes This Year?
The Volunteer Income Tax Assistance (VITA) program offers free tax help to people who generally make $54,000 or less, persons with disabilities, the elderly and limited-English speaking taxpayers who need assistance in preparing their own tax returns. IRS-certified volunteers provide  free basic income tax return preparation with electronic filing to qualified individuals. In addition to VITA, the Tax Counseling for the Elderly (TCE) program offers free tax help for all taxpayers, particularly those who are 60 years of age and older.
IRS volunteers will be working at sites across Virginia during tax season. See the IRS web page for more information.
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Jake Broaddus, CSCS, is the Wellness Coach Coordinator for Bon Secours Virginia Health System. Email your questions to Jake.
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Jake Broaddus |
Question: How can I exercise without going to a gym?
Answer: Home workouts are perfect for a busy lifestyle. You don't waste time traveling to the gym or waiting for someone to finish using the equipment you need. Try to include resistance training for muscle strengthening and cardiovascular exercise to get the heart pumping. Here are a five ways to get started:
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| 1. | Body Weight Workout: Many exercises can be done without weights. Start with squats, walking lunges, push-ups and sit-ups for strength training. | | 2. | Mobile Apps: Free apps provide different workouts that can be done at home. Workout variety is often a key to avoid getting bored with a workout. | | 3. | Online Videos: YouTube is loaded with workout videos. Find one that interests you and give it a try! A simple Google search for home workouts is also an easy option. | | 4. | Small Equipment: If you get tired of the bodyweight routine, invest in inexpensive equipment such as resistance bands or light dumbbells. | | 5. | Cardio Equipment: Treadmills, elliptical and stationary bikes are rarely going to be inexpensive, but it may be worth the investment in your health. |
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 About this eNewsletter
Look for this Bon Secours Wellness electronic newsletter on or about the third Wednesday of every month. It's packed with tips, resources and inspiring stories. Share your story ideas via Amy Cutter in Hampton Roads and Meghan Melvin in Richmond.
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