Sources: American Psychology Association. apa.org/news/press/releases/2006/12/holiday-stress.pdf. Accessed 31 October 2016. National Retail Federation. nrf.com/resources/consumer-data/holiday-headquarters. Accessed 31 October 2016.

SMART FACTS44%

of women report an increase of stress during the holidays.

88%of people stated that listening

to music is a stress reliever.

41%of people started holiday shopping

before Labor Day to take the pressure off last-minute gifts.

HOW TO HAVE A STRESS-FREE HOLIDAY SEASONby Kelly Thomson, MSHP

It’s the most wonderful time of the year! The hustle and bustle of the holidays, however, can often cause unwanted stress and anxiety. In fact, an American Psychological Association led study showed that stress tends to increase instead of decrease during the holiday season.

It’s easy to get caught up in the high expectations and never-ending list of to-dos for the season. This year, make relaxation and controlling holiday stress a priority by trying a few of these tips:

• Keepupyourhealthyhabits:Exercising, eating well, and getting plenty of sleep need to stay in your routine. These

habits increase your energy, release muscle tension, and make you feel better overall.

• Stick to a budget of time andmoney:Money is a huge stressor this time of year, so decide how much you can afford to spend before you go to the store, and stick to it. Also, be mindful of your time. Your friends and family will understand that you cannot participate in every event.

• Nurture yourself and be grateful: Get a massage, take a bubble bath, or just take a quick walk around the neighborhood with a friend. Focus on what you are grateful for and keep it at the forefront of your mind.

Sources: Mayo Clinic. mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544. Accessed 31 October 2016. Cleveland Clinic. my.clevelandclinic.org/health/healthy_living/hic_Stress_Management_and_Emotional_Health/hic_Managing_Holiday_Stress. Accessed 31 October 2016.

IN THIS ISSUE2 TheImportanceofEAPBenefits3 TipsforHealthcareCostShopping4 HarvestoftheMonth:Chestnuts

DECEMBER 2016LIVE WELL

2 LIVE WELL

THE IMPORTANCE OF EAP BENEFITSby Jenna Mears

The Society for Human Resource Management (SHRM) found that 74% of businesses offer employee assistance program (EAP) services to their employees. An EAP can help you with personal or work-related problems that can impact your job performance, health, and mental and emotional well-being. In most cases, employee assistance programs can be used by you, as well as immediate family members. Often, if a loved one is struggling from a personal issue, it affects our lives too.

Some employer assistance programs may be limited to specific services, but most offer expanded services to address a variety of issues. Typical issues addressed with EAP services include: Alcohol or substance abuse, smoking cessation, divorce/marital problems, stress management, crisis intervention, child care, elder care, eating disorders, gambling addiction, psychological or psychiatric problems, financial problems, and legal problems. A lot of EAP programs will even cover basic will preparation, which is something everyone needs in their lives at some point.

Typical features and ways an EAP service can help you in times of need include:

• Direct access to call a psychologist office• Quick responses so counseling sessions can occur within a few days

and crisis situations are dealt with immediately• Counselors have their doctorate degree in clinical psychology and are

experts in human behavior• The services are completely confidential and aren’t reported back to

the employer• Counseling can take place at a psychologist office and the plan

includes some in-person visits• Referrals can be made if a patient requires long-term care• A 24-hour hotline with offices located near you

It is important to remember that EAP services are completely confidential and reasons for use or who used a service is never reported back to your employer. EAP programs are truly a trustworthy benefit for you and your family to take advantage of. If you think you could benefit from services of an EAP, make sure to ask your employer if your company has one and how to use it.

Sources: California Broker. calbrokermag.com/insurance-insider-newsletter/more-and-more-employers-are-offering-eaps/. Accessed 1 November 2016. BenefitsInterface.benefits.org/coverage/health-care/employee-assistance.Accessed1November2016. Lawley Insurance. lawleyinsurance.com/wellness/the-importance-of-employee-assistance-programs-eap/. Accessed 1 November 2016.

An employee assistance program can help you with

personal or work-related problems that can impact

your job performance, health, and mental and emotional well-being.

3LIVE WELL

TIPS FOR HEALTHCARE COST SHOPPINGby John Thomas

For decades, our healthcare system pretty much discouraged cost-shopping. After all, when you pay so little of the cost yourself, and the pricing is so complicated, it’s easier to accept the prices you’re offered. However, recent changes have made healthcare cost-shopping easier. Here are some tips on getting the best price possible.

• Understandyourplan.Knowing what’s covered under your healthcare plan and how your plan works will help you start the cost-saving process.

• Dothelegwork.If your doctor ordered tests or procedures, ask for more than one provider option, and also check your insurer’s website for a list of in-network providers. Ask each provider how much the ordered tests or procedures will cost, taking into account your healthcare coverage.

• Tap your network. Choosing an in-network healthcare provider will almost always save money.

• Talktoyourprovider.Let your healthcare provider know about your coverage, deductibles, out-of-pocket limits, etc. This will let him or her know you’re sensitive to cost. And ask if a bill can be reduced. In one study, 61 percent of patients who asked for a discount got one.

• Oops.Consumer Reports Health estimates that 80 percent of medical bills have errors. If you see an error, tell your provider. While the process can be daunting, getting a bill corrected is worth the trouble.

One additional resource is the cost estimator included on most insurers’ websites. These tools can give you a sense of what to expect to pay, and show you provider options in your area. Using the estimator is easy: Enter your zip code, answer a few basic questions, and you can get your area’s average cost for the ordered service, a list of providers and their prices for those services, as well as some general information about the service.

WORLD AIDS DAY DECEMBER 1More than 1.2 million people in the United States are living with HIV. The global impact of HIV and AIDS is even larger, but modern medicine, testing services, and education around prevention have helped contribute to an overall decline in new diagnoses of HIV, as well as better management for those living with the condition. Wear a red ribbon in honor of World AIDS Day, December 1, 2016. Visit www.aids.gov to learn more about resources, research, and ways to support this cause.

Source: Aids.gov. aids.gov/hiv-aids-basics/hiv-aids-101/statistics/. Accessed 1 November 2016.

COACH'S CORNER: EAT HOLIDAY TREATS!

I hope you enjoy yummy treats this holiday season. Food just fits with spending good time with friends and family.

But be a food snob. Choose only food you love or that looks amazing. Ignore the rest. Think: “I could eat that, but I choose not to.” Delay gratification. Eat treats late in the day to fend off cravings that come after eating sugar.

Set up a ritual. Beforehand, drink water or climb stairs. Go to food tables with water in hand, sipping when you want to over-indulge.

Take treats home so you won’t be tempted to go back for more. Tell yourself "I am gonna have that, just not now!"

Trina StutzmanEverence Certified Wellness Coachwww.everence.com/wellness-coaching

4 LIVE WELL

NutritionalInfoPER SERVING:271calories,6gtotalfat,3gsaturatedfat,48gtotalcarbohydrates,6gprotein,209mgsodium,14mgcholesterol,2gfiber

Source: Epicurious. epicurious.com/recipes/food/views/chestnut-and-celery-soup-13410. Accessed 15 November 2016.

Chestnuts have been harvested and traded in the northern hemisphere for over three thousand years. Unlike other nuts and seeds, chestnuts are lower in calories and have less fat, while still delivering rich sources of vitamins and minerals. These nuts are mostly composed of starch, making their high fiber content helpful in lowering cholesterol. Chestnuts also stand out from other edible nuts with their high levels of vitamin C; only 100 grams of the nut contains 72% of your daily recommended value.

HowtoSelectChestnuts are available October through May, but they typically peak in December. Choose fresh nuts that are smooth, glossy, and free of blemishes; healthy ones should feel heavy for their size. Avoid any that are shriveled, cracked, or rattle in their shell when shook, because that is a sign they’re drying out.

HowtoStore:It’s easy for fresh chestnuts to dry out, so keep them in a cool, dry place. Nuts still in their shells can be placed in a perforated bag and stored in the refrigerator crisper drawer for up to a month, depending on their freshness at the time

of purchase. Fresh chestnuts can be frozen whole and keep for up to four months. HowtoPrepare:Enjoy chestnuts raw, boiled, or roasted. To prepare them either of these ways, first cut an “X” in the flat side to prevent them from bursting under pressure. After cooking, they can be enjoyed plain or with a sprinkle of cinnamon.

HARVEST OF THE MONTH: CHESTNUTSby Henry Boots

RECIPE OF THE MONTH

Sources: Nutrition-and-You.com nutrition-and-you.com/chestnuts.html. Accessed 17 June 2016.HealthyEating.healthyeating.sfgate.com/benefits-roasted-chestnuts-2283.html.Accessed17June2016.

Ingredients(makes6-8servings):1cupfinelychoppedonion

2 garlic cloves, minced

1 bay leaf

1/2 tsp dried thyme, crumbled

2 Tbsp unsalted butter

2 cups thinly sliced celery

Directions:1. In a kettle cook the onion, garlic, bay leaf, and thyme in the butter over moderately low heat, stirring until the onion is softened.

Add the celery and carrots, and cook the mixture over moderate heat, stirring for 5 minutes.

2. Add the chestnuts, potato, broth, 2 1/2 cups water, and salt and pepper to taste. Cover and simmer the mixture for 20-25 minutes, or until the chestnuts and potato are very tender. Discard the bay leaf.

3. In a blender, puree the mixture in batches until it is smooth and return it to the kettle. Serve with the sour cream. (The soup may be prepared one day in advance, cooled uncovered, and kept covered and chilled.)

Chestnut and Celery Soup2 carrots, sliced thin

1 pound (about 2 1/2 cups) canned or vacuum-packed whole chestnuts, rinsed, drained well, and patted dry if using canned

1 large boiling potato (about 1/2 pound), peeled and cut in 1-inch pieces

3 cups chicken broth

Sour cream as an accompaniment