Level UP Your Health
Tips, Recipes, and Trivia to Make it EASY
TIP OF THE WEEK:
Make your water DELICIOUS without adding calories:
1.Add fruit (fresh or frozen)
* frozen cherries or berries
* watermelon cubes
* orange, lemon slices
2. Add herbs (mint, basil)
* fresh mint plus lime slice
* fresh basil and strawberries
3. Try herbal teas
* rooibos is like black tea without caffeine, and it helps with stress
* ginger helps the gut
* cinnamon helps blood sugar
Recipe of the week: Fruit cubes
For the ultimate easy, delicious flavored water, take your favorite fruits and puree or mash them, then freeze them into ice cubes to make delicious, easy flavored waters later.
Mix and match your favorite flavors for a truly gourmet flavored water that you couldn't find in a store.
Some of my favorites include:
- strawberry kiwi
- watermelon mint
- cherry lime
- pomegranate blackberry
TRY A FRESH LOCAL VEGETABLE OR FRUIT THAT IS NEW TO YOU
- Late summer and early fall are full of delicious fruits and vegetables. Check out your favorite store, farmer's market, or farm-side stand to try one new veggie or fruit that is fresh and local right now, then tell us what you chose, and how you ate it.
- This challenge can be repeated if you want to try more than one.
1 point per food you try
Staying hydrated is super important all year round, but especially when it is hot outside.
- How many ounces are you drinking in a typical day?
- What kind of beverages do you like to drink?
- What helps you remember to drink fluids regularly throughout the day?
Do you know your local Farmer's Markets? They are a wonderful place to find good deals on the best tasting seasonal fruits and vegetables, and a great way to support your local farming community.
- When you sign up, we will email you a list of some farmer's markets in your area, but feel free to choose one that is not on the list.
LIBRARY OF PAST RESOURCES
Click below for the weekly recipes, trivia, and tips from past weeks, in case you missed them.
They are grouped by monthly theme, to make it easier to find what you are looking for:
- September: Hydration
- October: Nutrition
- November: Exercise
- As you learn, you also earn points for yourself
and your team. - We will add more videos and articles over the
next year, in response to what you tell us is important to YOU. Click here to tell us what you want to learn about.
FUN CHALLENGES
For example:
- Track your sleep
- Track your steps
- Complete your annual physical
TEAM MISSIONS:
Teams across Hose Master work together to complete special missions.
INDIVIDUAL MISSIONS:
Earn points for yourself and your team one at a time
Prevention is worth a pound of cure, so it is important to get a yearly wellness exam.
Healthy sleep is one of the most important components of staying healthy, but it is not always easy. Your surveys told us you want more energy, so help us understand what kind of challenges you are facing, so that we can support your goals.
This is a 3 day mission:
- How many steps do you take in a typical day?
- What life factors help you walk more?
- What factors get in your way?
Tell us what you learned to earn your points :-)
3 points
How it works:
Every mission comes with points, so when you sign up we will ask your name, email, and what team you are on. This lets us keep a tally of all the points you are earning, so that you (and your team) get credit for all your fantastic efforts.
1) Choose an individual or team mission and click to sign up. You can choose as many missions as you like.
2) You will get an email with instructions and any resources you might need, such as a tracking form if you sign up to track your fluid intake or steps, and a link to the survey you fill out at the end of the challenge to tell us you are done.
3) Follow the simple mission steps, then tell us how it went on that survey link. Once you submit your answers, you will get another email with the points you earned for yourself and your team. :-)
GRATITUDE MISSION: THANKFUL AND THRIVING - ONGOING
Why gratitude is so important to your health
Gratitude is one of the fastest ways to boost your mood, well-being, and health, and it costs you nothing but a few minutes of time.
You have several different options to try this month:
1) Main Mission = APPRECIATE YOUR TEAM (click here to get started)
- We are asking EVERYONE at Hose Master to take a few minutes to write a comment or two about each person on your team.
- What do you appreciate or admire about them?
*** You can save your progress and come back to the survey, so you don't have to do it all at one time.
Your comments will be put together in an appreciation letter to each employee at the end of the month (including YOU!)
***Your name will not be listed with your comments - they are anonymous.
- 20 points for completing your full survey PLUS 20 bonus points to every team with 100% participation.
2) BONUS ACTIVITIES: (links and more information below)
(A) Appreciation comments for Hose Master employees who are not on your team - see below for the link to submit
(B) Gratitude Journaling - Studies show that taking a few minutes each day to write down what we are grateful for has powerful effects on our health, both mentally (lower stress levels, less anxiety and depression, higher happiness scores) and physically (better sleep, lower blood pressure, fewer illnesses).
(C) Gratitude letters - Powerful tool to boost your health. We have compiled some helpful videos and guides below to help you.
*** You do NOT have to share your letter with us, just tell us how it went after you wrote the letter.
BONUS ACTIVITY 1:
APPRECIATE OTHERS AT HOSE MASTER
This is your chance to really give a shout out and express your gratitude for all the people at work who make your day better.
- Use the survey below to submit a comment about ANY coworker at Hose Master, one person at a time.
- You may submit as many comments as you like throughout November.
- The comments are still anonymous, and they will be added to the Appreciation Letter at the end of the month
2 points per comment submitted
BONUS ACTIVITY 2:
GRATITUDE JOURNALING
- List 3 things you are grateful for each day
- NO REPEATS, so be specific about the little things that went well for you today, such as the beautiful sunset as you drove home or the person who helped you mop up the drink that spilled at lunch.
- Your answers are confidential - we are only tracking participation
1 point for each answer you submit
(up to 3 per day)
BONUS ACTIVITY 3:
WRITE A GRATITUDE LETTER
- Take a moment to reflect: Who has made a big difference in your life?
- Write a letter telling that person why you are grateful to them, and how they have affected your life.
- Then call them or visit them and read them the letter.
- You do not have to share the letter with us, just tell us how the process went for you
- Click here to see video and learn how to write your letter
10 points for writing the letter and
5 points for delivering it