Q1 2019 LWA Quarterly Newsletter

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Topics This Issue:

New Year, New Programs with LWA

On-Site Yoga Coming This Summer, 2019

Living Well Alliance is excited to announce that Christy Goff will soon be able to offer on-site yoga at your company! Christy has been in yoga teacher training program since September and will soon finish its 200-hour curriculum. She is also trained in pranayama (breath work) and meditation, which will be additional options for companies. Stay tuned for the new program to be announced in summer 2019!

New Program Guide and Classes

Have you checked out the updated LWA program guide yet? It showcases all our awesome programming in a more visually appealing manner. And while many favorite classes are still available, I’ve added a few extras this year. Try “Diet Days Are Over” and “Plant-Forward Nutrition” this quarter!

Have questions? Email Christy at .(JavaScript must be enabled to view this email address)

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2019 LWA Webinar Subscription

Happy New Year, LWA Partners

The Living Well Alliance (LWA) has an affordable way to get more wellness classes into your company. Join us this year for our live webinar subscription service. With your subscription, employees can log in from their computers to listen to live, 30-minute webinars on wellness-themed topics, or you can broadcast them in a conference room for staff lunch-and-learns. All webinars are presented by me, a registered dietitian nutritionist. Pricing for the year is $500 and is billed when you enroll. There are other packages available as well.

New topics include: Slash the Cravings, Navigating the Health Food Maze, Sleep Soundly and more! (These are also available as in-person classes.)

What your employees get:

  • Consistent, interactive presentations on various hot topics around nutrition and health
  • Once registered, a calendar invite to remind them to sign on to the WebEx program before the webinar starts
  • Chat capabilities so they can ask questions directly to the PacMed dietitian
  • A follow-up email with handouts or helpful resources mentioned in the webinar
  • A recorded copy of the presentation (either emailed from your wellness coordinator or by LWA on request) to watch later

What work the HR/wellness team completes:

  • When your company enrolls, you will get a list of all LWA webinars for 2019 and links to register employees. You can send these out individually or post all the webinars on a wellness site.
  • Each month, 2 weeks before the live webinar, you will get an email reminder with the webinar link from me that you can send out to your staff.
  • After each webinar, you will receive the follow-up email with the handouts and recordings. You can post this on your internal website or send directly to employees after the webinar.
  • Upon request, LWA can provide you with a list of participants who attended the webinars live if you need or want to track participation.

Previous feedback from other subscribers:

“The presenter sounded very knowledgeable, and the webinar did not drag on. It was very informative and informational—thank you!”

“Thank you for providing webinars that are actually useful and are accessible to most employees, as opposed to the ‘lunch and learn’ model, which is not available to field staff.”

“Christy is well informed and organized.”

For more information about LWA webinars and pricing, email Christy Goff, RDN, at .(JavaScript must be enabled to view this email address)

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Nutrition Corner: Get Your Employees into a Healthy Blood Pressure Range

February is heart health month! Wellness/HR coordinators can use this theme to build awareness around blood pressure. Post this beet soup recipe for cooking inspiration or start a heart-healthy step challenge this month! Also, PacMed is posting heart-healthy messages on our Facebook and other social media sites if you would like to follow us. Read on for advice on good cardiac health!

High blood pressure is diagnosed when the force of the blood flowing through your blood vessels is consistently too high, meaning over 140/90 mmHg. These two numbers demonstrate the pressure of blood flowing through your blood vessels. Unfortunately, a high amount of pressure over a long time can cause damage or changes to the important vessels, causing an increased risk for heart attack or stroke.

If you have high blood pressure, here are three ways to start:

  1. Ask for help. First, talk to your doctor about possible medications to control blood pressure. There are many different kinds depending on your unique body. While most of us don’t like taking medications, they do have their place in bringing your blood pressure numbers into a normal range fairly quickly. The benefits far outweigh the damage that can accumulate in your body without this swift control. Of course, medication isn’t the only thing you should focus on; nutrition and exercise are close second and third steps.
  2. Eat smart. You also need to review any dietary habits that can contribute to high blood pressure. The first two places to focus on are reducing excess sodium and eating more vegetables. Sodium is directly linked to increasing blood pressure over time. Aim for less than 2400mg of sodium per day (or about 1 teaspoon). Foods with high sodium include fast foods, soups, pizza and cheesy foods. Second, increasing vegetables in your diet to 5-7 servings per day means your body gets more potassium and other nutrients that help manage blood pressure. Some good choices are sweet potatoes, kale and avocados. Additionally, foods that have high amounts of nitric oxide (beets, spinach, celery) help lower blood pressure by improving vascular function and blood flow. How do you start? Track your salt and vegetable intake on paper or with an app like myfitnesspal.com to meet these recommendations. Want more information? Read about the DASH diet.
  3. Exercise. Exercise is critical to keeping your blood pressure in range. Aim for 150 minutes per week of moderate-intensity movement, paired with some strength exercises. At a loss for ideas? Try walking during your lunch break, stretching at your workstation, walking your dog (or a neighbor’s!) or trying an exercise class at your local gym or community center.

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Recipe – Turmeric Tea Latte

Lattes are delicious and comforting on a cold, rainy winter day but can often be full of sugar and caffeine. Why not try the new trend, a turmeric latte instead? Turmeric has anti-inflammatory properties for the body while adding a little zing to a warming beverage!



  • 1 cup unsweetened almond milk, coconut milk or regular milk
  • 1 teaspoon honey, to taste (or maple syrup)
  • 1/4 teaspoon ground turmeric
  • 1/4 teaspoon ground ginger (or 1-2 teaspoons fresh grated ginger, to taste)
  • One 5-inch cinnamon stick (or 1/8 teaspoon ground cinnamon)
  • Pinch of freshly ground black pepper (optional)*
  • 1/2 teaspoon pure vanilla extract

Optional Additions

Add with the other spices, in step 1 below.

  • 1/2 vanilla bean, seeds scraped and tossed
  • 2-3 cardamom pods, crushed
  • 1 star anise
  • Pinch ground cayenne pepper
  • Pinch freshly ground nutmeg


  1. Set a small saucepan over low heat. Add the almond milk, 1 teaspoon honey, turmeric, ginger, cinnamon stick, and optional black pepper and stir with a whisk until combined.
  2. Bring to steaming, just below a simmer. Do not let it come to a boil. Keep just below a simmer, stirring occasionally, for 10 minutes.
  3. Remove from heat. Remove the cinnamon stick. If you added other spices that need to be removed, use a fine mesh strainer then return liquid to the pan. Stir in the vanilla.
  4. Whisk thoroughly or, if you have a milk frother, froth the tea. Pour into a mug and serve.

*Ground black pepper has been found to help increase the absorption of curcumin, the beneficial anti-inflammatory compound found in turmeric.

Nutrition Information for 1 Cup Tea (made with almond milk)

Calories 100, Total Fat 3g, Sodium 161mg, Carbohydrate 14g, Dietary Fiber 5g, Sugar 6g, Protein 1g

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