Healthy Tips January 2017


Topics This Issue:

Walk Your Way to Better Health

Why let wintery weather sidetrack your exercise goals? It’s time to bundle up, put on your walking shoes and explore our spectacular scenery. Dr. Ari Gilmore offers this advice on how to get moving.

One great aspect of walking is that you can do it in any weather—without investing in expensive equipment or joining an athletic club. Walking 30 to 60 minutes daily at a moderate pace burns fat, lowers blood pressure and strengthens bones, muscles and joints. It may also reduce risk for heart disease, type 2 diabetes, various cancers and osteoporosis.

If you are just starting a walking program:

  • See your doctor if you don’t currently exercise, have diabetes or high blood pressure, or are over 65.
  • Get fitted for a good pair of walking or running shoes.
  • Dress in layers so you can respond to changing conditions.
  • Stay hydrated. Carry water if it’s warm or you’ll walk for more than an hour.

When walking, don’t lean forward or backward. Stand straight, relax your shoulders, and bend your arms and swing them to add power to your walk. If you are feeling out of shape, start slowly and add a few minutes to your walk each date. If you have a pedometer or fitness monitor, begin with 2,000 to 3,000 steps a day and build from there.

If you experience pain in your feet or elsewhere, try resting up for a day. If you see swelling or bruising, treat it with rest, ice, compression and elevation (often referred to as RICE). If symptoms persist beyond 48 hours, make an appointment with your doctor.

Here's to your winter explorations!

Ari Gilmore, MD, is a family medicine physician at our Beacon Hill clinic. Learn more about Dr. Gilmore at, or call 206.326.2400 for an appointment.

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Keep Fit as a Family

Ever wish your kids would stop staring at a screen and be more active? You’re not alone.

The American Academy of Pediatrics (AAP) estimates that today’s children are spending an average of seven hours a day on entertainment media, including television, computers, phones and other electronics. By contrast, AAP recommends one to two hours of screen time a day.

Here are six simple steps to get your kids unplugged and moving.

1. Make a family media plan—a written set of rules and guidelines.Include specifics about time limits, device curfews, guidelines for information not to be accessed or shared on the Internet, as well as consequences for not following house rules.

2. Keep all screens in public spaces and out of bedrooms. Set up an “overnight charging station,” where everyone’s mobile devices are docked for the night and out of reach.

3. Be a role model. Set a good example by curbing your own screen-use time. Replace it with family activities or exercise.

4. Encourage and get involved in physical activities the whole family can enjoy. Go ice skating, cross-country skiing or sledding, or visit a community center for a swim or cardio class.

5. Get outdoors and enjoy the fresh air. Venture out on a family hike, walk to a nearby park or go birdwatching.

6. Teach your kids the nutritional value of food. Encourage healthy snacks and make sure your active family stays well hydrated by drinking plenty of water.

To learn more about PacMed pediatricians, or call for an appointment, 1.888.4PACMED.

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5 Tips to Restore Harmony

1. Evaluate your current work-life balance. Over the course of a week, monitor your daily tasks and activities, and take notes. This will give you a snapshot of your current situation and help you make a plan for moving forward.

2. Use a calendar or to-do list as your personal assistant, to minimize the time you spend running in circles.

3. Move your body. Book a series of “exercise dates” every week.

4. Unplug from technology, especially at dinnertime and at least one hour before going to bed.

5. Prioritize time for rest and recharging. Schedule activities that energize you—and be sure to get a good night’s sleep.

Sometimes we all need a helping hand. If you’re feeling stressed or like your life is out of balance, explore the treatment options provided by our Behavioral Medicine team.

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Soothing Miso Soup

Recipe adapted by Christy Goff, RD, CD

Easy miso soup is full of healing vegetables and probiotics to help ward off winter illness. Any type of miso paste works; yellow or white offer a mellower taste, while red is the boldest, saltiest flavor.

Serves 4. Serving size 1 cup. Prep time 20 minutes.


4 tablespoons low-sodium miso (a fermented soybean paste, found in the refrigerated case at most grocery stores, preferably lower salt like Organic Miso Master)

4 cups water, divided as 3½ cups + ½ cup

1 tablespoon olive oil

½ cup shitake mushrooms, sliced

1 teaspoon dried wakame (an edible seaweed), chopped

½ block soft tofu, cut into ½" cubes

2 green onions, sliced

Bean sprouts, sesame seed and toasted sesame oil for garnish


1. In a bowl, whisk miso into ½ cup warm water and stir until diluted. Set aside.

2. Heat olive oil in a frying pan on medium heat. Sauté mushrooms 3-5 minutes, or until lightly browned.

3. While mushrooms cook, bring 3½ cups water to a simmer in a large saucepan.

4. To saucepan, add mushrooms, wakame, tofu and green onion. Heat throughout.

5. Add miso and water mixture to pot of water and vegetables. Note:To avoid damaging the probiotics in the miso, be careful to not bring soup to a boil.

6. Transfer into a serving bowl. Add desired amount of bean sprouts and sesame seed, plus a few drops of toasted sesame oil.

Nutritional information per serving:

Calories: 120Fat: 6 gSodium: 180 mgCarbohydrate: 8 gFiber: 2 gProtein: 7 g

More recipes online! Go to

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The Living Well Alliance—Meet Our New Staff!

As we enter 2017, the Living Well Alliance™ would like to share some exciting changes to our staffing, class topics and pricing options.

First, welcome to Christy Goff, registered dietitian, and Pamela Barber, community liaison. Our team will continue to help you reach your company’s employee wellness goals by providing complimentary services for biometric screenings and health fairs. Please note that the cost for an individual “Take a Break to Educate” class has increased. This small increase, however, enables us to offer more variety in class topics and to host webinars for your organization. Check out our new class packages for additional savings! All classes are taught by our registered dietitian (RD) and registered nurse (RN).Meet the LWA staff and learn about our programs and services.

The Living Well Alliance offers employers on-site wellness education and free health screenings for their employees.

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