October 2026 Newsletter

NEWSLETTER ISSUE 10 / OCTOBER 2026 WWW.HEALTHYWAY-PSI.COM WOMEN’S HEALTH MONTH Take Charge of Breast Health Breast exams such as clinical exams, breast self-exams (BSEs) and mammograms should be completed regularly so that it is possible to notice changes in breast tissue and detect breast cancer early.The American Cancer Society recommends clinical breast exams every three years for women between 20 and 40. Starting at age 40, women should have yearly mammograms. Performing Self-exams In between clinical exams and mammograms, women should complete BSEs to become familiar with the look and feel of their breasts when healthy, so that changes can be detected as early as possible. •Lie down and place one arm behind your head. •Use the pads of your fingers on the opposite hand to check your breast tissue in overlapping, dime- sized circular motions. •Use an up-and-down pattern starting at your underarm and moving all the way to the middle of your breastbone to feel for changes. •Standing with your hands on your hips, look in a mirror for changes in size, shape, contour of coloring of your breasts. Breast Tissue Changes Contact your doctor if you notice any of the following changes to your breast or nipple tissue while doing a breast self-exam: •Lumps •Dimpling, red or scaly skin •Nipple discharge or pain It is normal for breast tissue to change during menstrual cycles, pregnancy, menopause, or while taking birth control pills or other hormone therapy. However, if you notice changes at other times in your life, it is strongly suggested that you contact your doctor immediately. Be Well Spotlight Message from the Health Coach Visana Health is a virtual women’s health clinic offering personalized care for everything from hormone and metabolic health, reproductive health, to menopause & more. Visana is available in-network through Surest to eligible employees, spouses, partners, and adult dependents (18+). The wellness incentive deadline may have passed, but your health and wellness journey continues all year long! Health coaching is available year-round for personalized support with heart health, stress, exercise, weight management, accountability and more. Stay connected by taking advantage of coaching, upcoming wellness events and programs, and other opportunities to keep investing in your health. UPCOMING EVENTS CoreHealth Challenge October 1-31 Health Awareness Spotlight Hollywood Walk of Fame: Sync your fitness tracker or log your weekly activities in this 30-day steps challenge Registration information and details to come. Bolt For The Heart 5K Thanksgiving 2026 Register today for our charity 1-Mile/5K event support Zoe Empowers. Our onsite event features Athletic Annex, food & prizes. Be Well Empower Well October 29, 2026

O C T O B E R 2 0 2 6 P S I B E W E L L N E W S L E T T E R Sober October is a monthlong challenge that encourages people to take a break from—or simply cut back on—alcohol. It can be an opportunity to notice how drinking affects your sleep, mood, energy and overall health. And it doesn’t have to be all-or-nothing. Choose an approach that feels realistic for you. Why Cut Back? Drinking less alcohol can benefit both physical and mental health. Even a short-term reduction may help you notice positive changes, including: • Better sleep and feeling more rested • Improved energy, mood and focus • Fewer empty calories, supporting weight goals • Better hydration and healthier-looking skin • Lower blood pressure and support for heart health • Improved liver health • Financial savings Reducing alcohol over the long term can also lower the risk of several chronic health conditions. Make It Work For You You don’t have to give up alcohol for 31 days to participate. Try a strategy that meets you where you are: • Try a trial week: Start with 5–7 alcohol-free days. • Add more dry days: Gradually increase alcohol-free days each week. • Reduce your amount: Have one drink instead of two. • Save it for occasions: Skip routine drinks and choose intentionally when you want one. • Swap some drinks: Try sparkling water, mocktails or nonalcoholic options. • Track how you feel: Pay attention to sleep, energy, mood and other changes. Think of it as an experiment, not a test of willpower. The goal is to become more aware of your habits and discover whether drinking less helps you feel your best. Sober October can be a low-stakes way to reset habits and learn more about your relationship with alcohol. If you find it difficult getting through the month without a drink, help is available. How to Approach Sober October How to Stay Healthy This Flu Season The flu can cause serious complications for people of any age, but children and older adults are especially vulnerable. To help keep your household healthy this flu season, consider these tips: • Get the flu vaccine. Being vaccinated against the flu is your best chance of preventing the illness. The CDC recommends that anyone aged 6 months and older get a flu shot every year. • Avoid close contact with people who are sick and stay away from others when you feel unwell. Because flu, cold and COVID-19 symptoms are similar, doctors say it’s best to get tested to know what you have. • Wash your hands often using soap and warm water to protect against germs. If soap and water are unavailable, use an alcohol-based hand sanitizer. • Cover your mouth and nose. Cough or sneeze into a tissue or your elbow. • Get seven to nine hours of quality sleep each night to boost your immune system. • Stay hydrated and eat a nutritious diet rich. Experts recommend getting vaccinated against the flu by the end of October, so don’t delay getting your shot. Contact your doctor today to learn more about vaccines.

O C T O B E R 2 0 2 6 P S I B E W E L L N E W S L E T T E R Ingredients • 3 tablespoons canola oil, divided use • 1 canned chipotle pepper in adobo sauce, minced, plus 3 tablespoons the adobo sauce • 1 tablespoon honey • Salt & pepper • 1 pound boneless, skinless, thinly sliced chicken breast • 2 tablespoons red wine vinegar • 5-ounce package spinach • 1 pint cherry tomatoes (halved if desired) • 1 medium avocado, peeled, diced • 1 cup shredded carrots (about 2 large carrots) • 1 cup sliced radishes • 2 green onions, finely chopped Cilantro-Lime Quinoa • 1 1/2 cups water • 3/4 cup quinoa • 1/8 teaspoon salt • 2 medium fresh limes, peel grated and juiced • 1 1/2 cup chopped fresh cilantro Directions 1. Add 2 tablespoons oil, chipotle pepper, adobe sauce, honey, salt, and pepper to a large resealable plastic bag. Add the chicken. Tightly seal the bag and toss to coat well. Let stand for 10 minutes. 2. In a medium heavy pot, add the water, quinoa, and salt. Bring to a boil. Reduce the heat to low. Cook, covered, for 15 minutes, or until the quinoa absorbs all the liquid. Remove from the heat. Stir in the lime zest and juice. Top with cilantro. 3. In a large nonstick skillet, heat the remaining 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Add the chicken and marinating liquid. Cook for 4 to 6 minutes, or until the chicken is no longer pink in the center and the marinade comes to a boil. Remove from the heat. When the chicken has cooled slightly, transfer it to a cutting board and chop into bite-sized pieces. Transfer any remaining liquid from the pan into a small bowl. Stir in the vinegar until well combined. 4. Once the quinoa has finished cooked, add the spinach to bowls. Add the cooked quinoa and chicken. Top with the tomatoes, avocado, carrots, radishes, and green onions. Drizzle with the dressing. 4 Screenings for Chipotle Chicken Bowls Women’s Health with Cilantro-Lime Quinoa Preventive care, including regular doctor visits, is important for everyone. There are certain tests and screenings that are specific to women and their needs. Consider incorporating these four screenings, tests and exams into your life to promote good health and prevent the onset of certain conditions. Mammogram- A mammogram is a low- dose X-ray that allows doctors called radiologists to look for changes in breast tissue, which helps doctors find or detect breast cancer early, making treatment more effective. Women should have a mammogram every one to two years after age 50. Pap Smears- Women should have their first Pap smear at age 21 and continue to have one three years until they are 65. Women over 65 who have three or more normal Pap smears in a row with no abnormal results can stop having tests. Pelvic Exams- Women should have a pelvic exam every one to three years after having three consecutive normal exams to detect signs of illness. Colorectal Cancer Screening- Women should have a colorectal screening to detect cancerous cells and growths in the inside wall of the colon after the age of 50.