Employer Services Newsletter - December 2025

Start the new year right – Determine your wellness goals

What Wellness Goals do you have for your organization in 2026? Not sure where to start? We recommend getting a baseline with our annual wellness screenings!  Once you know the status of your employees, then we can help put together wellness programming to support your goals, and the goals of your employees.  Click here to learn more about starting the new year right! 

What Wellness Goals do you have for your organization in 2026? Not sure where to start? We recommend getting a baseline with our annual wellness screenings!  Once you know the status of your employees, then we can help put together wellness programming to support your goals, and the goals of your employees. 

Annual wellness screenings include routine bloodwork, physical exams, screening tests (mammograms, prostate specific antigen (PSA), and hearing), pulmonary function, and respiratory fit testing.  The information obtained through these assessments can shine a light on additional programs.  For instance, if a number of employees have elevated fasting blood sugars, perhaps an educational series on diabetes prevention can provide employees with the information they need to keep their blood sugars low, prevent the onset of diabetes, and save the organization money related to costs associated with managing diabetes. 

Another popular screen among our corporate partners is the pre-employment screen. This screen assesses how well an applicant can effectively and safely perform the tasks associated with the job to which he/she is applying.  You spend a lot of money onboarding new staff, wouldn’t it be helpful to avoid investing in an applicant that either can’t perform the work effectively or is likely to get injured performing the basic aspects of the role? 

Other services to consider include routine immunizations, such as influenza or Hepatitis B.  Making the flu vaccine available to your staff can prevent or greatly reduce the downtime associated with staff getting sick during “flu season”. 

Finally, in what wellness topics are your employees interested?  Have they set wellness goals for themselves in 2026?  Perhaps they want to lose weight in 2026. CVHS has registered dietitians that can come present information related to Healthy Eating on a Budget or The Truth about Today’s Fad Diets. Employees can take this information and take control of their weight management.  Another popular topic in January and February is exercise.  One of our exercise physiologists can come out and help your employees create a fitness program that will actually work. 

The start of a new year is always exciting.  There’s so much potential and opportunity to accomplish new goals and overcome previous challenges.  For many companies those goals and challenges center around the health of their workforce.  Let Catawba Valley Health System help you reach those goals and improve the lives of your employees.  For more information about annual screening, vaccinations, or education, contact Marcus Osborne at employerhealthservices@catawbavalleymc.org.  

Navigating Healthy Eating During the Holidays  

The holiday season is upon us! It’s a time for celebration, family, and, of course, food. With all the delicious dishes, sweet treats, and festive feasts, it can be easy to feel overwhelmed by the potential for overeating or making unhealthy choices. Click here for six tips and some swap out ideas to help you maintain balance and enjoy your holiday meals without the guilt. 

The holiday season is upon us! It’s a time for celebration, family, and, of course, food. With all the delicious dishes, sweet treats, and festive feasts, it can be easy to feel overwhelmed by the potential for overeating or making unhealthy choices. Here are six tips and strategies to help you maintain balance and enjoy your holiday meals without the guilt.

1. Keep Your Plate Colorful and Balanced

During holiday meals, it’s easy to focus on heavier foods like mashed potatoes, stuffing, and pies. But don’t forget to fill your plate with a variety of vegetables! A colorful plate not only looks appealing but also provides essential nutrients like fiber, vitamins, and antioxidants. Try to include a mix of greens, reds, and yellows—think roasted Brussels sprouts, a side of cranberry sauce, or a fresh salad to start.

2. Practice Portion Control

It’s tempting to pile your plate high with all the holiday favorites, but practicing portion control can help you enjoy everything in moderation. Start by using smaller plates and filling half of your plate with vegetables and fruits. When it comes to high-calorie items like casseroles, meats, or desserts, take a smaller serving to satisfy your cravings without going overboard.

3. Savor Each Bite

Eating slowly and savoring your food can help you feel more satisfied with less. Try to put your fork down between bites and engage in conversation with loved ones. Mindful eating allows you to recognize when you’re full, helping to prevent overeating.

4. Stay Active Between the Feasts

Find ways to stay active during the season, whether it’s taking a walk after a meal, joining in on family games, or participating in a local turkey trot or 5K event. Regular movement helps with digestion, keeps your energy up, and contributes to your overall well-being. 

5. Don’t Skip Meals 

Skipping meals to “save room” for the big holiday feast can backfire, leaving you feeling too hungry and more likely to overeat. Instead, eat balanced meals throughout the day. A healthy breakfast with protein and fiber, like a whole-grain toast with avocado or a yogurt parfait, can keep you feeling full and help curb cravings during your holiday gathering.

6. Be Mindful of Liquid Calories

Holiday drinks, whether they’re alcoholic or sugary, can add up quickly. Consider having a glass of water between cocktails or soda to help stay hydrated and limit excess calories. You can also make festive mocktails using sparkling water, a splash of cranberry or orange juice, and a garnish of mint or citrus to enjoy a flavorful drink without the added sugar. 

7. Swap Out Ingredients 

Many holiday dishes high in fat, sugar, and calories. But don’t worry! You can still enjoy your favorite dishes without the extra guilt. By making simple swaps and using healthier ingredients, you can create festive meals that nourish your body while satisfying your taste buds. Here are some tips and healthy ingredient makeovers to help you enjoy the season in balance! 

Healthy Swap: Applesauce for Oil 

• Use: Replace 1 cup of oil with 1 cup of unsweetened applesauce. 

• Benefits: This swap reduces fat while adding moisture and a slight sweetness to your baked goods. 

Healthy Swap: Greek Yogurt for Sour Cream 

• Use: Swap equal parts of Greek yogurt for sour cream. 

• Benefits: Greek yogurt is rich in protein, probiotics, and calcium, making it a nutritious alternative that still gives you that creamy texture and tang.

Healthy Swap: Mashed Cauliflower for Mashed Potatoes 

• Use: Replace mashed potatoes with mashed cauliflower in any recipe. 

• Benefits: Cauliflower is lower in calories and carbs, while still offering a creamy texture. Plus, it’s packed with fiber and vitamin C. 

Healthy Swap: Coconut Flour or Almond Flour for Regular Flour 

• Use: Substitute 1:1 for regular flour, but keep in mind that coconut flour absorbs more liquid, so you may need to adjust the wet ingredients in your recipe. 

• Benefits: Both coconut flour and almond flour are rich in fiber, vitamins, and minerals, and they make baked goods slightly denser and more filling. 

Healthy Swap: Avocado for Butter 

• Use: Replace butter with an equal amount of mashed avocado. 

• Benefits: Avocado is rich in healthy fats and vitamins, and it creates a smooth, creamy texture in baked goods. 

CVHS Wellness Dietitians are experts at sharing ways to make healthier choices when it comes to food, whether it’s the holidays or just a Tuesday.  When would be a good time for one of our dietitians to come out and share these ideas with your staff? Reach out to Meghan Harmon, Community Health Outreach Manager at mharmon@cvmc.us for a menu of topics and scheduling. 

Progress, Not Perfection: Rethinking the Start of a New Year

Every January, millions of people set ambitious New Year’s resolutions, only to feel discouraged when motivation fades by February. Research shows that most resolutions fail not because of lack of willpower, but because they rely on short-term motivation rather than structure, support, and realistic expectations. At Fitness Plus, we believe lasting change starts with progress, not perfection. Click here for more information about how Fitness Plus can help you build a program that not only works…but is also sustainable. 

Every January, millions of people set ambitious New Year’s resolutions, only to feel discouraged when motivation fades by February. Research shows that most resolutions fail not because of lack of willpower, but because they rely on short-term motivation rather than structure, support, and realistic expectations. 

At Fitness Plus, we believe lasting change starts with progress, not perfection. Sustainable habits are built through small, consistent actions that fit into your life, not drastic overhauls that burn out quickly. Behavioral science research recommends that if you want to find success: 

1. Set achievable goals 
2. Find accountability 
3. Work within a supportive environment. 

As a medically integrated fitness center, our programs are designed to help you feel, move and live better. Whether you’re managing chronic condition, building strength after injury, or simply looking to move more confidently, we’ll meet you where you are and help you move forward one step at a time. 

This year, skip the “resolution.” Start a routine that restores strength, mobility, and confidence. Our 6-week evidence-based programs or introductory personal training packages are a great place to start sustainable lifestyle change. 

For more information about how to put together a fitness routine that actually works and is sustainable, contact Jennifer Pitts at jpitts@catawbavalleymc.org.