Sun Risk Management Blog


Live Well, Work Well – February 2018

Health and wellness tips for your work and life—presented by Sun Risk Management, Inc.

Avocados: A Legitimately Healthy Food Craze

According to Telsey Advisory Group, a firm focused on evaluating the consumer market, avocado consumption in the United States has quadrupled since 2000. And, unlike many other health food crazes, avocados are actually good for you.

While it is true that avocados contain more calories and fat than other fruits or vegetables (one-fifth of an avocado contains 50 calories and 4.5 grams of fat), they also have many health benefits. Avocados contain heart-healthy unsaturated fat, which can help lower cholesterol. In addition, they are packed with vitamins, minerals and fiber that are part of a healthy diet.

2 Chronic Conditions That Can Cause Cancer

New research suggests that nearly 6 percent of cancers (792,600 cancer cases) can be at least partly attributed to obesity and diabetes. The study, which was published online on The Lancet Diabetes & Endocrinology website, states that diabetes and a high body mass index (greater than 25) are both associated with a higher risk of certain cancers and are increasing in prevalence.

Fortunately, Type 2 diabetes and obesity can be prevented with proper lifestyle changes, which include the following:

  • Avoiding tobacco
  • Exercising regularly
  • Maintaining a healthy weight
  • Eating a healthy diet and limiting your intake of unhealthy foods
  • Managing your stress
  • Regularly checking your cholesterol and blood pressure
  • Visiting your doctor for routine preventive care

Implementing the above prevention tips can help you remain healthy and avoid developing chronic conditions like obesity and Type 2 diabetes, which, in turn, can help lower your risk of certain cancers. For more information, please review the full-text version of the study.

Mexican Chicken Soup

3 pounds chicken pieces (skin removed)

2 cups tomatoes (chopped)

1 clove garlic (minced)

½ cup onion (chopped)

¼ cup mild canned chilies (diced)

2 cups canned pinto or garbanzo beans (drained)


  1. Place chicken pieces in a large saucepan and add enough water to cover.
  2. Cook until tender, about 25 minutes.
  3. Remove chicken pieces from the broth.
  4. Add tomatoes, garlic, onion and chilies.
  5. Remove chicken meat from the bones and return meat to broth.
  6. Add beans, and salt and pepper to taste. Simmer for about 15 minutes.

Makes: 6 serving
Nutritional Information (per serving)

Total Calories 390
Total Fat 14 g
Protein 49 g
Carbohydrates 16 g
Dietary Fiber 5 g
Saturated Fat 4 g
Sodium 460 mg
Total Sugars 2 g

Source: USDA


A Common Cold Can Be Contagious for Longer Than You Think

The winter months are commonly associated with decreasing temperatures and increasing cases of the common cold. Typically, symptoms of the common cold come on gradually, and may start with a sore throat or irritated sinuses.

According to Healthline, when you have a cold, you’re contagious approximately one to two days before symptoms start and can continue to be contagious for up to seven days after you’ve become sick. Unfortunately, many people can’t stay home for that long of a time to fully recover. Consider the following suggestions to help avoid becoming ill or passing on a cold to a co-worker, friend or family member:

  • Wash your hands with warm water and soap often.
  • Avoid touching your eyes, mouth and nose.
  • Sanitize commonly touched surfaces.
  • Always cough and sneeze into your elbow—not your hands—to prevent spreading germs.


Posted in Monthy Newsletter |

Live Well, Work Well – January 2018

Health and wellness tips for your work and life—presented by Sun Risk Management, Inc.

Winter Sports Safety Tips

The cold, crisp air and breathtaking views are just a few of the simple joys associated with winter sports. To ensure that your skiing or snowboarding excursions remain safe, be sure to keep in mind the following five tips:

  1. Inspect your skiing or snowboarding equipment to ensure that it is in good working condition.
  2. Wear protective headgear, such as a helmet and snow goggles.
  3. Yield to skiers or snowboarders in front of or below you on the slope.
  4. Carry a fully charged cellphone with you at all times.
  5. Never drink alcohol while skiing or snowboarding.

January: Thyroid Awareness Month

The thyroid gland is a small, butterfly-shaped gland located at the base of the neck that helps control the function of many of the body’s organs and helps to set the metabolism. According to the Cleveland Clinic Foundation, approximately 20 million Americans have some form of thyroid disease and an estimated 12 percent of the population will develop a thyroid condition in their lifetime.

Fortunately, the American Journal of Medicine reports that early detection of a thyroid disorder is as cost-effective as early detection of common chronic conditions. In honor of Thyroid Awareness Month, take some time to become familiar with the most common risk factors, which include the following:

  • Being female—Women are five to eight times more likely to suffer from a thyroid disorder than men are.
  • Age—The Thyroid Foundation of America recommends that women get annual thyroid hormone level tests yearly starting at age 50 and that men should get yearly tests beginning at age 60.
  • A family history—If thyroid disease runs in the family, testing every five years after age 35 is recommended.
  • Pregnancy—Thyroid conditions can arise after giving birth.

Those with a high risk of developing a thyroid disorder should speak with their doctor. Together, you can determine the next steps to take.


Green Onion Omelet

1 15-ounce can sliced potatoes (drained)

1 Tbsp. vegetable oil

1 large whole egg

3 egg whites

3 Tbsp. low-fat milk

¼ tsp. salt

½ cup ham (diced)

½ 8-ounce can tomatoes (drained)

1 Tbsp. scallions (chopped)


  1. Cut sliced potatoes into strips.
  2. In a large skillet over medium heat, lightly brown potatoes in the vegetable oil for 5-10 minutes.
  3. In a mixing bowl, add egg, egg whites, milk and salt. Mix well.
  4. Stir in ham, tomatoes and scallions.
  5. Pour egg mixture over potatoes in the skillet.
  6. Cover skillet and continue to cook eggs over medium heat until firm, not runny (about 8 minutes).
  7. Cut the omelet into four pieces and serve.

Makes: 4 serving
Nutritional Information (per serving)

Total Calories 184
Total Fat 7 g
Protein 15 g
Carbohydrates 16 g
Dietary Fiber 1 g
Saturated Fat 2 g
Sodium 283 mg
 Total Sugars  2 g

Source: USDA


3 Steps to an Injury-free Workout

Exercise is a great way to combat stress, lose weight and boost energy. To get the most from your workouts, you should add warming up, cooling down and stretching to your routine. These three simple steps are proven to help prevent painful and costly injuries.

  1. Warming 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 on your bones, muscles and heart.

  1. Cooling Down

As with warming up, cooling down should include movements similar to those in your workout, but at a gradually decreasing level of intensity.

  1. Stretching

After cooling down, stretching helps to build flexibility and range of motion. When stretching, follow the guidelines below:

  • Use gentle and fluid movements and breathe normally.
  • Never force a joint beyond its normal range of motion; you should not feel any pain.


Posted in Monthy Newsletter |

HR Brief – February 2018

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Posted in Large Group Employers, Small Group Employers |

HR Brief – January 2018

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Posted in Large Group Employers, Small Group Employers |

ACA Compliance Bulletin – Individual Mandate Penalty Eliminated in 2019

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Posted in Health Care Reform |

Benefits Buzz – February 2018

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Posted in Health Care Reform, Healthcare |

Benefits Buzz – January 2018

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Posted in Health Care Reform |

Live Well, Work Well – December 2017


Safety First: Holiday Decorations

Although decorative lights are great for getting your home ready for the holidays, they can also present a safety risk if they aren’t displayed and maintained properly. Here are a few things to keep in mind to ensure that your home is safe during the holidays:

  • When you’re buying decorations, always check to see if the product has a label that indicates that it has been independently tested by an organization like Underwriters Laboratories.
  • Inspect all lights before you use them. If you notice any damaged cords or plugs, discard those lights immediately. Also, if you need to replace any bulbs, make sure that the lights are unplugged first.
  • Use a ladder made of nonconductive materials when you hang lights outside to reduce the risk of electrocution.
  • Check to see if your lights were designed for indoor or outdoor use. Although most decorative lights have basic waterproofing, indoor lights can present a serious risk of electrocution or fire if they’re used outside.

3 Charitable Giving Ideas for This Holiday Season

For some, the holiday season is synonymous with charitable giving and showing kindness to your friends, family and even strangers. With that season once again upon us, here are three best practices for charitable giving:

  1. Consider what charity you want to help. Choosing a charity can be a daunting task, but it doesn’t have to be. Think about what is important to you. Once you’ve identified the type of charity you want to help, you can use GuideStar, a website that provides as much information as possible about IRS-registered charities, to find nonprofits that support the causes that are important to you. You can enter in your location as well to find charities that are close to where you live or work.
  2. Conduct a little research before you donate. Unfortunately, despite the fact that there are numerous charitable organizations, not all of them are as reputable as they may claim. In addition to researching the charity on GuideStar, you can also look up your chosen charity on a website called Charity Navigator to see how the charity spends its money and uses donations.
  3. Consider how you want to give. There are many ways for you to donate. Regardless of how you give or how many charities you donate to, you should keep in mind that there are processing costs associated with every donation that you make.



5 slices of bread

2 Tbsp. butter

¼ tsp. cinnamon

⅓ cup brown sugar

½ cup raisins

3 large eggs

2 cups nonfat milk

¼ tsp. salt

1 tsp. pure vanilla extract


  1. Heat oven to 350 F. Spray the bottom and sides of a 9-by-9-inch pan.
  2. Spread butter on one side of bread slices. Sprinkle slices with cinnamon. Cut bread into 1-inch cubes.
  3. Dump bread, sugar and raisins into prepared pan.
  4. Blend eggs, milk, salt and vanilla together in a bowl. Pour over bread mixture in pan.
  5. Bake uncovered for one hour. Pudding will be done when a table knife inserted in the pudding comes out clean.

Makes: 6 serving
Nutritional Information (per serving)

Total Calories 230
Total Fat 7 g
Protein 8 g
Carbohydrates 36 g
Dietary Fiber 1 g
Saturated Fat 2 g
Sodium 300 mg

Source: USDA


Tips for Sticking to Your Diet During the Holidays

With so many social gatherings during this time, it can be difficult to avoid treating yourself when you’re offered good food and drinks. Whether you’re dieting or just trying to maintain your healthy lifestyle, fear not—you can survive the holidays and wake up on Jan. 1 without feeling remorse or guilt. Consider the following tips:

  • Eat before attending a party so you don’t arrive on an empty stomach and devour everything in sight.
  • Pace yourself when drinking. Alcohol can be dangerous at holiday parties, as overindulgence cannot only cause embarrassment, but also pack on the pounds.
  • Eat slowly. Be mindful of every chew. It takes your body 20 minutes to realize when it is full.
  • Don’t feel pressure to eat leftovers. If you have an abundance of leftovers after hosting a party, don’t feel like you have to eat them just because you don’t want them to go to waste.
  • Practice self-control. For example, allow yourself one plate of food at a party, and promise yourself that you won’t go back for seconds.


Posted in Monthy Newsletter |

Compliance Bulletin – IRS Issues New Guidance on Qualified Small ER HRAs

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Posted in Small Group Employers |

HR Brief – December 2017

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Posted in Large Group Employers, Small Group Employers |