Benefit & Pension Funds of Hospital & Health Care Employees, Philadelphia & VicinityBenefit & Pension Funds of Hospital & Health Care Employees, Philadelphia & Vicinity

Wellness Resources & Tips

Stay at a healthy weight

We usually know why we want to lose weight, or stay at a certain weight. Here are five tips that may help you succeed:

  1. Figure out what motivates you.
  2. Find a buddy and encourage each other when you need a boost.
  3. Set realistic goals to track your progress.
  4. Plan to exercise so it becomes routine. The key is to exercise long and hard enough so that your body burns more calories each week than those you’ve eaten. When a full workout is impossible, add activity to your day. Use the stairs. Take a quick walk at lunch. You can burn serious calories when you add it all up! Before starting an exercise program, please talk with your doctor.
  5. Eat frequent, smaller meals. This helps you avoid feeling starved, which can lead to binge eating. Keep dried fruits and oatmeal packets in a desk drawer. Take bags of cut vegetables or a string cheese for snacks on the go. Aim for about 100 to 150 calories each.

For more information healthy eating and many other topics, go to Aetna InteliHealth® . InteliHealth is a health information website designed to provide in-depth information on the health topics most important to you.

For more information, log onto your Aetna member website at and click STAY HEALTHY to see all the programs available to help you on your wellness journey.

Ready to Quit Tobacco?

Log in to Simple Steps To A Healthier Life® and register for the online tobacco cessation program, today. If you have questions about quitting or would like some help in getting started, contact the Wellness Program Coordinator for an appointment at (215) 735-5720. is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. SmokeFree Philly is part of Get Healthy Philly, an initiative led by Mayor Michael Nutter to make Philadelphia a healthy, active, and smoke-free city. Services are free so check out their website today.

FREE Smoking Quitline
Talk with a National Cancer Institute (NCI) smoking cessation counselor for help quitting and answers to smoking-related questions in English or Spanish – call toll free within the United States, Monday through Friday 8:00 a.m. to 8:00 p.m. Eastern Time. 1-877-44U-QUIT

FREE LiveHelp Online Chat
Get information and advice about quitting smoking through a confidential online text chat with an information specialist from NCI’s Cancer Information Service – Monday through Friday, 8:00 a.m. to 11:00 p.m. Eastern Time: LiveHelp

calculatorCalculate the Co$t of Smoking 
Use the American Cancer Society’s (ACS) calculator to see how much cigarettes cost you.


Annual Flu Shots

Are you planning on getting a flu shot this year? If so, according to the CDC (Centers for Disease Control) the best time to get your flu shot is in October and November before flu season gets started. Schedule an appointment with your doctor in early fall to get your flu shot.

Wellness Facts


Heart360® – Heart360® is a free online program offered by the American Heart Association. It is an easy-to-use tool which helps you understand and track the factors that affect your heart health – including blood pressure, physical activity, cholesterol, glucose, weight and medications.

Healthy lifestyle online trackers can help keep you motivated and on target with reaching your fitness goals. A few examples of website that you can use are listed below.

MyFoodAdvisor is an easy to use online nutrition tool for patients – intended to educate about the nutritional content of foods. MyFoodAdvisor provides food information to people with diabetes, heart disease, kidney disease and those looking to lose weight. This interactive tool compares foods by 22 different nutrients, suggests healthy alternatives, and analyzes what you currently eat. Portion sizes are standardized, based on the American Diabetes Association and American Dietetic Association exchange lists so all carbohydrate-containing foods are shown in servings of about 15 grams of carbohydrate.

Recipes for Healthy Living
Recipes for Healthy Living is the American Diabetes Association’s new online resource you can get FREE meal plans, diabetes-friendly recipes, cooking videos, and other healthy tips each month. All you have to do is sign up at and you’ll have access to this resource whenever you want.