Q2 2019 LWA Quarterly Newsletter
Topics This Issue:
- On-site yoga/meditation classes this summer! Great for stress relief and general health
- Symposium – Sept 11, 10-2 announcement
- Healthy worksite summit recap
- Nutrition Corner: Meal planning
- Recipe: Watermelon radish and cucumber salad
Yoga is here!
The Living Well Alliance’s Workplace Yoga officially launched in June!
Living Well Alliance is excited to announce that Christy Goff is available to teach yoga classes at your organization. Christy graduated from a yoga teacher-training program in February. She is also trained in pranayama (breath work) and meditation, which are additional options.
Yoga is a wonderful way to help employees stretch their bodies and their minds during the workday. In addition to strengthening the body, yoga helps calm the mind, relieves anxiety and provides tools for stress management and daily living. To learn more, email for our flyer on Yoga at Work.
Announcing 2019 Worksite Wellness Symposium
Save the date! September 11, 2019, 10 am–2 pm
PacMed’s Living Well Alliance will host its fourth annual symposium at PacMed Beacon Hill in the Pacific Tower building. This year, we not only are upgrading our view (a 180-degree view of Seattle), we also will be offering lunch, a chance to network with wellness experts and health vendors, and an optional yoga session. The best part is that this professional event remains free of charge!
Location: 1200 12th Ave S Seattle, WA 98144 (Pacific Tower, eighth floor panoramic room)
Agenda: More information about speakers and content will be coming soon. Last year, we learned about stress reduction and education from mental health experts and the American Heart Association. Attendees participated in round-table discussions and learned from case studies of successful wellness teams.
Get involved: Do you have something to share about your wellness program? Email Christy to discuss being a presenter—or simply to get kudos at the event for the great work you do!
Recap of Healthy Worksite Summit in March
It was wonderful to see some of you at the Healthy Worksite Summit this year in Lynnwood. What a great event for inspiration and to learn about workplace wellness programs, all while connecting with your wellness peers. On both days of the summit, LWA focused our presentations on how to get more exercise during the workday. This year, we also were honored to join forces with the Association of Washington Cities to provide a video recap and a follow-up webinar for those who missed the summit. Interested in attending next year? Save the date for March 18–19, 2020!
Nutrition Corner: Meal planning basics
Meal planning can sometimes seem complicated and time consuming, but finding a system that works for you can actually help you save time (at home and in the grocery store) and save on food waste. Try these basic tips yourself or share them with your employees!
- Make a weekly menu in advance. Your menu doesn’t need to be fancy. Just aim for a basic framework of meals. Choose a regular time each week to make your plan. Overwhelmed? Start with planning one or two meals in advance.
- Choose meals that have leftovers. Leftovers are perfectly legitimate for another day’s lunch or dinner! For example, baked salmon on Monday can top a salad or go in a tortilla wrap on Tuesday.
- Use ingredients that are versatile. Select a few ingredients that work across various dishes. Sautéed kale can be eaten with olive oil and seasoning at dinnertime, or added to scrambled eggs. Hardboiled eggs are an easy breakfast item or can be part of a Cobb salad for dinner.
- Keep it simple. You don’t need exotic or elaborate dishes each night. Instead, imagine a plate that is half vegetables/fruits, one-quarter grains and one-quarter protein. Example: Swiss chard, sweet potatoes, brown rice and chicken.
- Cook in bulk. Put that freezer to work! When buying and cooking, double the recipe and then put half in the freezer for when life gets busy. Try making two quiches and freeze one. You can also freeze cooked grains and marinated meats.
- Keep your plan visible. Whether on the counter or hanging on the fridge, having your plan accessible will keep you focused on upcoming meals.
- Chop and cut once. Cleaning and prepping ingredients can take up precious time. Consider chopping all your veggie and meats at the start of the week. Store each recipe’s portions in separate containers in the fridge, ready to go.
- Keep a list of successes. Was one meal easy to prepare and enjoyed by your family? Maybe it worked well for leftovers? Keep a list of those meals for easy repeats!
Spring recipe: Watermelon radish and cucumber salad
This easy side salad is simple, yet tasty and beautiful. It is the perfect spring salad recipe to highlight the watermelon radish and get your healthy dose of vegetables!
PREP: 15 MINUTES SERVINGS: 4 SERVINGS
- 4 watermelon radishes
- 1 large cucumber
- 1 1/2 cups salad greens
- 1/4 tsp sea salt
- 1/3 cup olive oil
- 2 large lemons, juiced (about 1/3 cup juice)
- 1 tsp Dijon mustard
- 1/2 tsp honey or maple syrup
- 1-2 garlic cloves, minced
- Salt and pepper, to taste
Cut the watermelon radishes and cucumber into very thin slices, using a sharp knife or, if you have one, a mandolin. Plate the salads by alternating slices of radish, cucumber and small handfuls of salad greens. Sprinkle the sea salt on top.
Make the lemon vinaigrette by whisking all ingredients together. Drizzle on top of the salad.
Calories 180, Total Fat 18g, Saturated Fat 2g, Cholesterol 0mg, Sodium 150mg, Total Carbohydrate 5g, Dietary Fiber 2g, Sugars 2g, Protein 1g
Recipe adapted from Lisa Bryan of https://downshiftology.com/