McKinley Grapevine

Specialty coffee drinks can be a delightful “treat”, but if it’s a daily “treat” you could be drinking more calories than you are aware of.  These drinks could be the reason why you are gaining weight or not able to lose weight.  The list below are all Starbucks 16oz beverages made with 2% milk excluding teas.

Drink:                               Calories – Fat – Carbs – Fiber – Protein
Hot Chocolate                       290    9    47        2         14
Peppermint Hot Chocolate       360    9    65        2         13
Salted Caramel Hot Chocolate 360    9    66        2         13
White Hot Chocolate               420    12    62        0         16
Caffè Latte                               190    7    18        0         12
Caffè Mocha                       260    8    42        2         13
Cappuccino                       120    4    12        0          8
Caramel Macchiato               240    7    34        0         10
Cinnamon Dolce Latte               260    6    40        0         11
Flavored Latte                       250    6    37        0         12
Iced Caffè Latte                       130    4.5    13        0          8
Iced Caffè Mocha               200    6    36        2          9
Iced Caramel Macchiato       230    6    34        0        10
Iced Cinnamon Dolce Latte       200    4    34        0          7
Iced Flavored Latte               190    4    30        0          7
Iced Skinny Flavored Latte      110            4    12        0          7
Iced Vanilla Latte              190            4    30        0          7
Iced Vanilla Spice Latte      190            4    31        0          7
Iced White Chocolate Mocha  340      9    55        0         11
Pumpkin Spice Latte              310            6    49        0         14
Salted Caramel Mocha              330            8    61        2         12
Cinnamon Dolce Frappuccino®
Blended Beverage              350          4.5    64        0         15
Double Chocolaty Chip
Frappuccino® Blended Crème 500    9    98        3         14
Chocolate Smoothie              300            5    53        7         20
Orange Mango Smoothie      270         1.5    53        6         16
Strawberry Smoothie              300        2    60        7         16
Tazo® Shaken Iced Green
Tea Lemonade                        45            0    12        0           0
Tazo® Shaken Iced
Passion Tea                        80            0    21         0           0
Tazo® Shaken Iced Passion
Tea Lemonade                      130            0    33          0           0

This is how you find the HRA form.  To access the Health Risk Assessment, go to  HYPERLINK “http://www.bcbsm.com” www.bcbsm.com and log into Member Secured Services.  Click on Health and Wellness, and then on My Health Assessment. Click on Start Now to begin the questionnaire. Complete the HRA providing as much information as possible. If you are logging on to the BCBS website for the first time, you will need to register. This only takes a few minutes. More details about taking the HRA can be found on the McKinley Portal.  If you do not have access to a computer to take the online HRA, you can obtain a paper version by calling 1-800-873-0509.

This form would have been completely separate from your open enrollment.  Once you have filled out the HRA and submitted it you will receive an email from Blue Cross Blue Shield confirming they received it along with 7 or so pages and recommendations for healthy living and healthy lifestyle changes.   I hope this answers most of your questions and if not please feel free to contact me.

meredith.mitchell@mckinley.com

Another year has come and gone and each year seems to pass more quickly than the last.  Along with every new year, some choose to make a resolution. Unfortunately, all too often the “resolution” becomes cliche.  I truly believe everyone who makes a resolution dose so with good intent but are rarely successful for 2 reasons:
1. No plan
2. No “serious” accountability

Here is an outline of a plan and I will use the example of “Joining a gym” as the resolution.
1. Set a long term goal (12 months)
~ Go to the gym 5/days weekly by December 2013

2. Set a mid term goal (six months)
~ Go to the gym 3/days weekly by June 2013

3. Set a short term goal (weekly)
~ Join a gym and go 2/days weekly
~ Every Sunday choose what 2 days you will be going to the gym and put those dates in your schedule
~ Ask a close friend to keep you accountable weekly for the first 3 months, and then monthly for the remainder of the year
~ Call that friend every Sunday and let them know what 2 days you have chosen to go to the gym

No one is going to make you go to the gym, or give you consequences if you miss a day.  This plan won’t work if you only “think” going to the gym would be a good habit to pick up.  It will work if you seriously want to make a change in your life.  Don’t let your resolution be a cliche, make it a reality :).  Please email me with any questions because I would love to help you in any way I possibly can!! Happy New Year, I wish you all the best in 2013 🙂

I hope everyone’s sleep habit’s are improving :).  However, the “Mid-Day Slump” can still occur even with a good night’s rest.  Try adding all or some of the following tips to your daily routine so you can beat your mid-day slump for GOOD!

1. Drink WATER!  The more hydrated you are, the less the slump will affect you
2. Eat a well balanced lunch: Healthy fats with equal amounts of carbs and protein
3. Avoid refined sugar, especially cakes, cookies, sodas or any other sugary beverage
4. Eat an apple for your mid-day snack
5. Take advantage of the 20-20-20 rule.  For every 20min you are staring at a computer screen, tablet, article… STOP and look at an object 20 feet away for 20sec.
6. Take a 20-30min mid-day walk or
7. Click the link below to follow a quick exercise routine you can do right at your desk!!
http://www.youtube.com/watch?v=_uV9J_uHtlo

Have a great afternoon…without the “Mid-Day Slump”!!!!