Get Active

Get Active to Improve Your Health

Did you know that exercising regularly could help you fight off chronic conditions and diseases? Exercise can help control your blood pressure, blood sugar and weight, raise your “good” cholesterol, and prevent diseases such as colorectal cancer, heart disease and Type 2 diabetes. If you’re ready to get active, keep the following tips in mind:

  • Get at least 150 minutes of moderate-intensity aerobic activity (e.g., briskly walking) or 75 minutes of vigorous-intensity aerobic activity (e.g., running) every week.
  • Incorporate muscle-strengthening exercises at least two days a week.
  • Avoid injuries by doing the following three steps each workout:
  • Warm up: Warming up allows your body time to adjust from rest to activity. Always remember to gradually increase the intensity of your warmup to reduce stress to your bones, muscles and heart.
  • Cool down: As with warming up, cooling down should include movements similar to those in your workout, but at a gradually decreasing level of intensity.
  • Stretch: After cooling down, stretching helps to build flexibility and range of motion. When stretching, remember to use gentle, fluid movements and to breathe normally.

For more information on fitness programs, please contact your doctor.

GBS Workplace Wellness Programs

Workplace Wellness Programs

This video provides a sample of the workplace wellness resources available through Group Benefits Strategies.

A Wellness Program gives you the employer an opportunity to offer your employees  discounts, cash rewards, gym memberships, and other incentives to participate. GBS can create a comprehensive wellness program for your team with programs including smoking cessation, diabetes management , weight loss , and preventative health screenings.

For more information contact

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Hidden Dangers at Your Child’s Bedtime

Hidden Dangers at Your Child’s Bedtime

By GBS Team

Babies should always be put to sleep on their backs, according to the National Institutes of Health (NIH). Yet, only 44 percent of U.S. mothers report they always use this method, according to a new study.

Sleeping on the back reduces a baby’s risk of sudden infant death syndrome (SIDS) and other sleep-related dangers like suffocation. Because of this, the NIH has campaigned for over 20 years to promote this sleeping method. Mothers who do not always put their babies to sleep on their backs cited baby comfort and family members’ advice as reasons against the safer sleep method.

However, pediatricians stress that sleeping on the back is the safest position for babies, despite misinformation.

You can further protect against SIDS by sleeping in the same room (but not the same bed) as your baby. Ensure your baby sleeps on his or her back on a firm surface with a tight-fitted sheet. Do not give the baby pillows, blankets or anything that can cause suffocation.

This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice.

10 Easy Halloween Tips

10 Easy Halloween Tips

Halloween should be an exciting time of year for children and their parents, but too often the celebration devolves into
a tragedy. This season, make safety the top priority for your family.

Best Practices for Parents

The U.S. Centers for Disease Control and Prevention (CDC) has compiled a list of Halloween best practices. Follow these tips to help keep your family safe.

1. Always accompany young children when trick-or-treating.
2. Watch for motorists and cross alleys carefully.
3. Only visit houses that are well-lit when trick-or-treating.
4. Use reflective tape or other light-up devices to increase your child’s nighttime visibility, especially when wearing dark costumes.
5. Do not let children eat strangers’ homemade treats.
6. Avoid candles and open flames, especially when in costume.
7. Keep costume accessories soft and flexible (for example, swords or knives).
8. Examine your children’s treats for choking hazards or tampering before they eat.
9. Remove any costume makeup before bed to avoid skin and eye irritation.
10. Make sure costumes and accessories do not impair visibility or inhibit movement.

Have a fun and safe Halloween!

September Health and Wellness Tips

September Health and Wellness Tips

National Preparedness Month

Since 2004, the Federal Emergency Management Agency (FEMA) and the national Ready Campaign have promoted National Preparedness Month (NPM) every September. NPM encourages Americans to take steps to prepare for all types of emergencies and strives to increase the overall number of people, families and communities that engage in preparedness actions.

The most recent data from the Red Cross, though, reveals that despite 8 out of 10 Americans feeling unprepared for a catastrophic event, only 1 in 10 has taken the following appropriate preparedness steps:

• Create a family emergency plan.

• Stock an emergency supply and first-aid kit.

• Train in basic first aid.

Remember, you can’t plan when a disaster will occur, but you can plan ahead to be prepared if and when a disaster does strike.

This September, take time to learn more about NPM and take the suggested steps to become properly prepared. For more information, please visit the NPM website.

Build YOUR Disaster Supplies Kit

Do You Know the Signs of Opioid Addiction?

Opioid addiction is a growing epidemic in the United States, with opioid overdoses killing 91 Americans every day. In 2015 alone, more than 33,000 people died from an opioid overdose. Read on to learn more about opioids and to learn how to recognize the signs of opioid addiction.

What is an opioid?

According to the National Institute of Drug Abuse (NIDA), opioids are a class of drugs that act on the nervous system to relieve pain. Common opioids include the illegal drug heroin, synthetic opioids like fentanyl, and prescription painkillers like oxycodone (OxyContin), hydrocodone (Vicodin) and morphine. Continued use (and abuse) of opioids can lead to physical dependence on and addiction to these types of drugs.

What are the signs of opioid addiction?

Being familiar with the most common signs of opioid addiction can help you or someone you love get proper treatment before it is too late. Physical signs of opioid addiction include the following:

• Noticeable euphoria

• Drowsiness, confusion or intermittent nodding off

• Constricted pupils

• Slowed breathing

For more information on opioids, opioid addiction and opioid overdoses, visit the Centers for Disease Control and Prevention’s or the NIDA’s opioid webpage.

Heathy Choice



1 Tbsp. red or green bell pepper (chopped)
1 Tbsp. onion (chopped)
1 egg
1 thin slice deli ham (chopped)
1 Tbsp. water
1 whole-wheat English muffin (split and toasted)


1. Place peppers and onion in a small bowl. Microwave on high for 30 seconds. Stir.
2. Add egg, ham and water to the pepper and onion mixture. Beat mixture together until the egg is blended.
3. Microwave mixture on high for 30 seconds. Stir.
4. Microwave mixture again until egg is almost set, about 30 to 45 more seconds.
5. Carefully transfer cooked mixture to prepared English muffin. Serve warm.

Makes: 1 serving

Nutritional Information (per serving)

Total Calories 240
Total Fat 6 g
Protein 16 g
Carbohydrates 29 g
Dietary Fiber 4 g
Saturated Fat 2 g
Sodium 550 mg

Stress Tip

Morning Rush

Get ready for school tends to be particularly hectic for kids of all ages, adjusting to a new classroom or schedule and trying to remember all the books and supplies they need. To help combat school-day stress, consider the following suggestions:

• Pack backpacks the night before so no one is scrambling at the last minute looking for books and supplies. Also, have lunch packed or lunch money ready in advance.

• Pick out or have your child pick out his or her clothes the night before. Doing so will help keep everyone on time while getting ready and prevent last-minute rushing in the morning.

• Arrange a visit beforehand if your child will be going to a new school. Explore all the areas of the school and get a map to help direct your child on the first day.

Contact GBS

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