NGH Communities

Baby, it’s cold outside.

Winter arrives every year and with it comes colder temperatures and changes in the daylight schedule.  You don’t have to bring your outdoor workouts inside in the colder months, you just have to take some things into consideration.  Here are some tips to keep you moving outside through the colder months:

  • Plan ahead – look at the weather report and remember the wind chill is a serious factor.  A sunny winter day can be deceiving if the wind brings the cold temperatures to a dangerous level.
  • Dress appropriately – layer, layer, layer!  Consider 3 layers when exercising in the cold.  A base layer should be a moisture wicking material to keep you dry.  A mid-layer provides insulation to keep you warm and the outer layer should block wind and repel any water.  A zipper is ideal so you can let some cool air in if you begin to feel hot.  Be sure to cover your head and hands with appropriate weight hat and gloves/mittens.  If conditions are slick, consider putting traction cleats like Yak Tracks on your shoes for added stability.
  • Stay hydrated – it’s easy to forget to drink water when you’re not sweating in the heat but it’s easier to dehydrate in the winter as your body has to work harder to humidify the drier winter air. 
  • Pack a phone – putting your phone in a jacket pocket or a waistband pack provides security in case you need to call for help.  If you must listen to something while exercising, consider leaving one earbud out so you can hear and be aware of your surroundings. 
  • Light yourself up – there’s less sunlight this time of year so if you are trekking out in the dark before sunrise or after sunset, be sure to wear reflective gear and lights.  Runners and road cyclists should wear light-colored clothing plus a lighted and/or reflective vest and headlamp to be seen by traffic.  A headlamp helps you see potential hazards in your path as well.  If cycling, a bike should be outfitted with at least two lights, a headlight and a flashing tail light.  Always ride with the flow of traffic and run against the flow of traffic if a sidewalk is not available. 
  • Warm up – include dynamic warmup exercises before heading out to make sure your muscles are ready for the work.  These low intensity pre-workout exercises like leg swings, bodyweight squats, lunges, knee hugs, arm and hip circles get the blood flowing and help prevent injury any time of the year but most especially when it’s cold. 

Don’t forget to wear an activity tracker or use your phone to track your steps and link to your N Good Health account.  Learn more at www.ngoodhealth.com.

How to enjoy the holiday season WITHOUT the guilt

It’s the holidays and for most Americans, that means eating – lots of eating – followed by weight gain and a New Year’s resolution to lose weight.

But why not take a healthier approach to what we eat during this holiday season and beyond?

According to a recent website survey, about 18 percent of people say it’s hard for them to eat healthy because they don’t want to stop eating their favorite foods. The good news is you don’t have to.

You can still enjoy your favorite occasional indulgences, but in moderation. It’s all about being mindful of what you eat.

Mindless Eating

Mindless eating is consuming food just because it’s there. It’s eating while distracted – watching TV, working at a computer or texting on our smartphones. It’s eating for emotional comfort instead of for hunger. Simply put, it’s not paying attention to what we eat which can lead to being overweight and even obesity.

“Mindless eating has always been an issue,” said Riska Platt, M.S., a registered dietitian and certified nutritionist for the Cardiac Rehabilitation Center at Mt. Sinai Medical Center in New York. “The key to mindful eating is awareness. Just by paying more attention to what you eat, you’re more likely to make beneficial changes.”

Awareness

When you pay attention to what you’re eating, you can make small changes that make a big difference. Here are some tips toward a more mindful approach:

  • Control portions. Especially during the holidays, know that you’ll have more opportunities to eat festive snacks and desserts. You don’t have to deprive yourself, just eat smaller portions and less often.
     
  • Eat when you’re hungry. Just because the clock says noon doesn’t mean you have to eat. If you’re not hungry, wait until you are – just don’t wait until you’re famished because you might overeat. Also, don’t eat just because the food is available. Learn more about why you might be eating when not hungry.
     
  • Plan. Prepare healthy snacks throughout the day. If you tend to get hungry between meals, bring along a 200-calorie, whole grain, high-fiber snack. Fiber keeps you feeling full longer. Learn how a little planning helps your heart, and your budget.
     
  • Slow down. Enjoy each bite and put your fork down while chewing, then take a drink between each bite. This gives your body enough time to trigger your brain that you are satisfied (not necessarily full).
     
  • Pay attention. Do not eat in front of the TV or computer, or while standing in the kitchen or talking on the phone. When you do these things, you’re more likely to lose track of how much you’ve eaten.
     
  • Use technology. As we continue to become increasingly distracted by modern technology, our focus on health can fall to the back burner. But it doesn’t have to be that way. “We can actually use our smartphones and other electronic devices to help us,” said Platt, a volunteer with the American Heart Association. “There are now apps that manage food records, count calories, help you track what you eat and even provide guidance on healthy food choices at the grocery store and restaurants.”
     
  • Keep a food diary. Write down everything you eat, look at it, then identify why you ate it – was it hunger, stress, boredom? Then look for areas you can make adjustments and incorporate healthy changes. “Keeping a food diary is really key to awareness,” Platt said. “Most people are surprised at all they’ve consumed when they review what they’ve eaten.”

Remember- you don’t have to avoid the foods you love and look forward to all year- by using the tips above, you can enjoy yourself in moderation and make this the year that you have zero regrets when it comes to indulgences. You got this!

November is National Diabetes Month

About 10.5% of the American population has diabetes according to the American Diabetes Association and nearly 1 in 5 adults live with the disease unknowingly.  Diabetes (type 2) is a chronic, long-lasting metabolic disease that causes high blood sugar levels because the body is not effectively making or using its own insulin. N Good Health has resources to help you prevent or manage your diabetes.

November is National Diabetes Month with this year’s focus on prediabetes and preventing diabetes.  The diagnosis of prediabetes occurs when blood sugar levels are higher than normal but not yet high enough to be at diabetes level.  According to the Center for Disease Control, more than 1 in 3 US adults have prediabetes but the majority don’t know they have it as many do not display symptoms. 

Those with prediabetes do not automatically develop type 2 diabetes.  Early treatment can actually return blood sugar levels to the normal range so having annual check-ups with your primary care provider is important.  Lifestyle changes like choosing to eat more vegetables and less processed foods, drinking water rather than soda and incorporating more movement into your day make it possible to reverse prediabetes and prevent diabetes.

If you have high blood glucose levels or you have previously been diagnosed with prediabetes or diabetes, you have options through N Good Health, your employee wellness program:

  • Prevention:  If you have prediabetes or just want to take preventive action, you can make small changes that can have huge impact on your health. Click here to learn more about those small changes. Research shows that you can lower your risk for type 2 diabetes by 58% by losing 7% of your body weight and exercising moderately for 150 minutes per week (30 minutes per day, 5 days per week). Lark is a program focused on helping you improve your health through digital diabetes prevention coaching. This is a free benefit through Norton Healthcare medical insurance   Click here to learn more and determine if you are eligible. 
  • Maintenance:  N Good Health has two options to help diabetics manage symptoms and blood sugar levels.  Omada, mentioned above, also offers tools to keep glucose levels in check through nutrition, manage stress and move more.   A plan is designed for you to help you build routines, manage medications and be supported.  Additionally, Rx For Better Health is your diabetes management program created specifically for employees and their family members.   Meet with a Norton Healthcare pharmacist, nutritionist and/or counselor to save you money on your prescriptions while empowering you to take care of your health.

Don’t hesitate to ask for help along your journey in preventing or managing diabetes.  Your doctor combined with resources available through N Good Health are vital connections to support and guide you to better health.

Sources:  National Institute of Diabetes and Digestive and Kidney Diseases; American Diabetes Association; Center for Disease Control

Feeling burned out? A virtual EAP visit can help.

Is your life balance off? Feeling burned out?

We can help.

Your physical health is only part of your overall wellness journey. Wayne Corp offers video visits, as well as clinical counseling sessions at the Wayne Corp. office.  There you can receive support in areas such as:

  • Emotional difficulties
  • Marital conflicts
  • Stress
  • Alcohol or drug problems
  • Relationship issues
  • Parent/child/family conflicts

Life Balance Assessments generally last 20 minutes and are completely confidential. There is no cost to you.

To make an appointment, contact EAP by calling Wayne Corp. at (502) 451-8262 between 8 a.m. and 5 p.m. EST.
The Employee Assistance Program and N Good Health abide by all HIPAA standards and do not share any health information. No personal or appointment information will be shared between the EAP and N Good Health.



BIG changes coming to the N Good Health Program; Here’s The Scoop

You may have noticed that NGoodHealth.com looks a little different right now- that’s because we are preparing for some BIG changes for 2022!  These changes will include:

  • An easy-to-use well-being portal
  • Interactive tools and resources
  • Group and personal challenges
  • Video courses you can use throughout your well-being journey

Accessing your account is easy by using the mobile app, allowing seamless syncing of steps, activity, sleep hours, nutrition and more — even with Apple devices!

Earn real time rewards, through the rewards mall, for your engagement in the well-being portal*.  The choice is yours.  Choose from merchandise items, gift cards, wellness credits or give back to the community with charitable donation options.

How can I get started?

Starting Jan. 1, 2022, all employees need to visit NGoodHealth.com to create a new account. NGoodHealth.com is accessible on all devices with internet access. In addition, all employees should download the Navigate Wellbeing app on their mobile devices.

Who can participate?

All employees have access to the N Good Health wellness program, the well-being portal and mobile app. Spouses on a Norton Healthcare medical plan will have the same access.

The N Good Health team truly cares about your well-being and is available to help you along your path of creating a healthier you. In addition to our exciting program changes, we also offer a number of wellness opportunities and discounts; our team of wellness experts can provide you with in-person or virtual assessments to help guide you to resources that best meet your needs.

Have questions?

You can reach our team by calling (502) 629-2162 or submitting a self-service ticket. Go to Nsite, click on Departments, then N Good Health and select the Contact Us button.

*Employees and spouses enrolled in a Norton Healthcare medical plan will be able to earn points to redeem rewards.

Save calories every night this week

Making healthier choices when eating out is easier if you prepare ahead by checking guides that show you the nutritional content of meal choices at your favorite restaurants. Many fast food chains post nutritional information on their websites, but we don’t always have time for that.

If you can’t prepare ahead of time, there are some common sense tips can help. Portion control is the most important; many fast food restaurants serve enough food for several meals. So, if nothing else, just cut your meal into two. Also, another easy fix is to choose carry-out. Bringing your meal home with you can help you avoid extra servings and meal starters like bread and butter or chips and queso.

Now, for some general tips for making healthier choices:

  • Purchase your main dish from a restaurant, but bring your own fruit side to help avoid unhealthy side items like French fries.
  • Dishes labeled deep­fried, pan­fried, basted, batter­dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin, or in cream sauce are usually high in calories, unhealthy fats, or sodium. Order steamed, grilled, or broiled dishes instead.
  • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  • Drink water with your meal. Soda is a huge source of hidden calories. One 32­oz Big Gulp of regular cola packs about 425 calories, which can quickly gulp up a big portion of your daily calorie intake. Try adding a little lemon to your water or ordering unsweetened iced tea.
  • “Undress” your food. When choosing items, be aware of calorie­ and fat­packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise. You can ask for a packet of ketchup or mustard and add it yourself, controlling how much you put on your sandwich.
  • Special order. Ask for your vegetables and main dishes to be served without the sauces. Ask for olive oil and vinegar for your salads or order the dressing “on the side” and spoon only a small amount on at a time. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
  • Eat mindfully. Pay attention to what you eat and savor each bite. Chew your food more thoroughly and avoid eating on the run. Being mindful also means stopping before you are full. It takes time for your body to register that you have eaten. Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.

N Good Health’s Holiday Hop step challenge is back!

Sign-ups start Monday, Nov. 8. Challenge kicks off on Monday, Nov. 22!

Visit NGoodHealth.com to sign up for the 4-week challenge. All Norton employees and eligible spouses can participate in this individual to a team challenge. Teams can have from three to ten members, so think of something fun for the holidays.

Weekly cash prizes will be awarded based on steps logged per day.

15,000 steps per day                       10,000 steps per day                       7,500 steps per day

$75                                                         $50                                                         $25

2 winners                                            3 winners                                            4 winners

Discounted fitness devices are still available. Visit NGoodHealth.com and click on the “Get Your Fitness Device” button in the left column. Remember that you can sync your device to your N Good Health account, there are certain devices that are compatible. Click on the ‘Connect Your Apps & Devices’ button and follow the prompts to sync your device before the challenge.

Questions? Contact N Good Health at (502) 629-2162 or submit an N Good Health self-service ticket on Nsite.

Take the Pledge and Support the Great American Smokeout

N Good Health will be participating in The Great American Smokeout, on November 18. Join Norton Healthcare employees as we take a pledge between: Nov. 1 – Nov. 18 in celebrating our tobacco-free campuses. We can also learn and share the benefits of quitting with others.

Click here to pledge

Remember to stop by one of the interactive booths near your hospital cafeteria from 11am-1pm on November 18th for educational materials and to get entered into a raffle to win a wellness goodie bag. 

On November 19th, one employees who pledged on the Nsite will win an annual membership to Planet Fitness!

The American Cancer Society warns that cigarette smoking is the No. 1 cause of preventable death in the United States. Furthermore, Kentucky ranks No. 1 in lung cancer deaths. Let’s do something about these staggering facts. Let’s support tobacco-free living and spread the word about why you’ve chosen to be tobacco free!


Support for employees
As a tobacco-free hospital system, Norton Healthcare supports all employees, patients and visitors in becoming healthier. We can support one another by learning about tobacco cessation resources available to anyone working to become a non-tobacco user. To learn more about tobacco cessation programs, visit NGoodHealth.com, click on Tobacco Cessation and choose a resource that best fits your needs, including:

  • N Good Health online workshops
  • Freedom from Smoking
  • Free nicotine replacement therapy (NRT) products at any Norton Pharmacy

Nicotine replacement therapy is also available for employees and spouses/partners through are retail pharmacies when completing a cessation workshop through N Good Health.

Note: Norton Healthcare’s campuses have been tobacco free since 2007. For more information, refer to our Tobacco-free Environment policy in the Policy Library on Nsite.  

Fall Farm Fresh Fridays!

Farm Fresh Fridays will celebrate the beginning of fall with three pop-up market events in October.  In partnership with N Good Health, each weekly market will feature different local vendors offering fresh produce, soups, sauces, jams and butters, as well as other locally made items.  The first market on October 8 will be at Norton Women’s and Children’s Hospital, the second market on October 15 will be downtown on the sidewalk in front of Norton Children’s Hospital and the third market will take place on October 22 and will be located at Norton Audubon hospital.  All events last from 11AM – 3PM.

Louisville Community Grocery is a cooperatively-owned grocery store that will serve several neighborhoods in downtown and west Louisville where five grocery stores have closed in the urban core since 2016.  To date, over 450 households have become owners of the store and they’ve raised over $200,000 in community equity. Households invest $150 each, or $25 for low-income seniors and young adults. Community members and owners offset those shares with a $125 additional investment. The Louisville Community Grocery promotes social connectedness, improved nutrition, education, and directly addresses food access by providing affordable healthy food for people in food-insecure neighborhoods. The store will also serve as a steady market for various local food products from Louisville’s many food entrepreneurs and regional farmers.

Garden Girl Foods was started by Whitney Powers in response to the food desert in Old Louisville.  She decided to start her own garden then it “grew” into a store on 501 West Oak Street selling soups, sauces, jams, jellies, refrigerated meals and grocery foods.  All the products are non-GMO, locally sourced, and black-owned.  Her store also offers cooking classes for adults and children as well as salsa night and brunch events.   

Farm+House
In response to COVID-19 and customer’s preference for curbside pickup or delivery, Farm+House launched in July 2020.  They offer many types of produce, flowers and home goods that are available for delivery via the app WhatsGood.  They source the foods from local farmers and vendors to fill orders placed each week.  These vendors include:  Hazelfield Farm, Idlewild Butterfly Farm, True North Catering, Baked, Eiderdown, La Moreña Panaderia y Tortilleria, Wells Made Co., Toom Sauce, Simply Mediterranean, and Harvey’s Cheese. 

Naked Greens
Naked Greens specializes in organically grown produce, more specifically with a focus on greens such as lettuce, spinach, kale, collards and other salad mixes.  They also grow squash, basil, beets, turnips and tomatoes.  All of their produce is grown using 100% organic methods without pesticides, herbicides or chemical fertilizers.

Week of Well-being October 10 – 16

Week of Well-being is Oct. 10 – 16. Watch Nsite to learn more about this full week of fun in support of you. Each day will focus on a different area of well-being with resources and tips to make the most of your health. Watch closely for the daily challenges – you could win some great prizes!

See below for an idea of what is to come!