Q4 2018 LWA Quarterly Newsletter

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Thank You, Partners!

Without your help, the Living Well Alliance (LWA) wouldn’t be nearly as successful in our ongoing goal: to prevent chronic diseases in the Puget Sound area. What you accomplish every day for your company in terms of wellness is truly valuable. Thank you for being an important partner to the Living Well Alliance team. We couldn’t do this without your ideas, support and referrals.

Highlights of LWA Partnerships, 2018:

  • Worked with 71 companies and community groups
  • Conducted biometric screenings at seven companies
  • Made 90+ wellness presentations
  • Supported 30 health fairs
  • Offered nutrition counseling to older adults through the national EnhanceWellness program
  • Held our third-annual Wellness Symposium for HR professionals, like you, to share, learn and help grow their company’s wellness offerings

Take our survey and share your feedback with us! We appreciate your thoughts.

Planning 2019 Wellness? We Can Help!

Now is a perfect time to start planning for your upcoming wellness programs. LWA is happy to meet with you to review a plan to ensure it works best for your site. We have new classes and new services for you to enjoy!

Christy Goff, RDN
Living Well Alliance Dietitian

For more information about LWA, visit us at LivingWellAlliance.org or email Christy Goff, RDN, at .(JavaScript must be enabled to view this email address).

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2019 LWA Webinar Subscription

The Living Well Alliance is once again offering affordable subscription packages for our live, web-based wellness seminars. This is an easy and effective way to get more wellness classes into your company. Join us for our 2019 series! With your organization’s subscription, any employee can log in from a computer and listen to 30-minute webinars on wellness-themed topics. All webinars are presented by a health professional in real time.

Attendees will receive a follow-up email with handouts or helpful resources mentioned in the webinar. Although the webinars are presented live, company subscribers will receive a complimentary recording and related handouts to post on their internal websites or to send to employees afterward.

Subscription Package Description Price (Companywide Access)
One-time purchase Don’t want to commit? No problem! With this option, you can purchase and join individual webinars as you wish. $75 per class (billed when you enroll)
Quarterly subscription Get access to 4 webinars of your choice per year. $200 per year ($50 per class)
Monthly subscription Get access to 12 webinars (1 per month) per year. $500 per year ($41.66 per class)

Webinar Topics—and Tailored Webinars

Scheduled topics and dates will be provided for the current year to all subscribers. Organizations may also request a topic not on the list, enabling you to tailor wellness education to your employees, for an additional cost of $150 each. Just pick a topic and contact LWA to discuss and find a mutually agreeable date and time. Tailored webinars typically run 45 minutes with more interaction (with polling questions and follow up emails) directed to your company.

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

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Get Excited about Wellness at Your Workplace!
Tips and Tricks for Wellness Coordinators

This upcoming year, spice up your wellness programs by incorporating some or all of our ideas below! At the heart of this list is the reassurance that wellness programming needn’t be costly or time consuming to still be effective and engage your employees.

  • See what deals your insurance company offers for wellness. Often, insurance companies will offer wellness dollars to use for presentations or events. Talk with your broker to see if they have deals such as discounts on gym memberships or online wellness programming for weight loss, nutrition or stress management.
  • Create hype around health and use the Living Well Alliance for resources:
    • Advertise health initiatives in common areas (kitchens, supply rooms, break rooms, stair landings) with eye-catching flyers.
    • Create a bulletin board in your break rooms to highlight activities you do during the year with pictures, recipes and information posted. LWA can offer recipes and posters to contribute after your events.
    • Post health information (or webinars from LWA) on your company’s intranet.
    • Have a health-themed potluck, including a team-building activity if appropriate.
    • Encourage weekly group walks during lunch or other breaks, or encourage the office to sign up for a local run/walk.
    • Get your managers and CEOs involved if possible; this is shown to boost participation!
    • Offer infused water (such as with cucumbers or watermelon) or zero-calorie beverages in break rooms. Include a “Sponsored by your wellness team” signor other wellness tips or messages nearby.
    • Outfit an unused room for midday stretching, working out or meditation.
  • Check the availability/funding for obtaining standing desks for workers to protect their lower backs and posture.
  • Schedule ergonomics-trained staff to meet with individuals at their workstations to prevent injuries from sitting.
  • Book your one complimentary Living Well Alliance class. Great starting classes are Get Fit on the Clock, Be Smart for Your Heart and Stressed Out— Stressed Out—Manage Your Stress Effectively.
  • Sign up for a complimentary LWA biometric screening. With more than 20 participants, LWA can give you aggregate data about your population’s health to better target your next programs.
  • Aim for monthly events to keep up your wellness interest.
  • Try an office challenge such as points for steps/exercise, group walks or attending an LWA event with a reward such as a gift card or prize. Try the Stridekick.com app for employees to track steps.
  • Buy an electronic blood pressure cuff for the office to promote checking often. Post what blood pressure readings mean nearby for more education.
  • Offer financial incentives (if available) or discounts on health insurance costs for quit-smoking programs, Fitbit purchases, entries to races, cooking classes or gym memberships.

Need more ideas or starting points? Contact Christy Goff, RDN, from the Living Well Alliance at .(JavaScript must be enabled to view this email address) to set up a meeting.

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6 Tips to Keep Healthy This Winter

Our immune system is the reason we stay healthy and feel our best. Everything from fighting colds to cancer relies on our immune system. Externally, we have our skin, mucous membranes and nasal hair to protect against foreign invaders. Internally, multifarious defenses come to our rescue, including phagocytes, natural killer cells (yes, that is the real name!), and B and T cells.

To stay healthy this winter, follow these six tips:

  1. Wash your hands. While this may be obvious, pay attention to how long you wash your hands. Aim for 20-30 seconds of good scrubbing.
  2. Get the flu vaccine. Get you and your family the flu shot! It’s not too late.
  3. Eat well. Eating more whole foods and less processed items can help prevent illness, manage symptoms from illnesses and cut down on days spent sick. The immune system functions most efficiently when adequate levels of micronutrients are present. Therefore, when micronutrients become deficient, immunity can become suppressed, leaving the body venerable to infections. Here are some ways to get focused!
    1. Load up on colorful fruits and vegetables.
    2. Devour fish for its anti-inflammatory properties
    3. Limit alcohol and sugar, which can lower the immune system response.
    4. Add foods with probiotics or live bacteria like yogurt, kefir, sauerkraut and kombucha.
    5. Ask your primary care provider about checking your vitamin D levels. Experiments show that adequate levels of vitamin D3 is essential for the activation of immune cells needed to seek out and destroy infectious, invading microbes. Without this activation, infections such as influenza and the common cold appear to be more severe and last longer.
  4. Stay active. Aim for a goal of 150 minutes per week of moderate-intensity exercise. This will relieve stress and anxiety (ultimately protecting your immune system); help you sleep soundly; and is beneficial for raising the body temperature temporarily, which may help to decrease activity of a virus or bacteria.
  5. Get adequate sleep. Sleep the recommended 7-9 hours per night to let your body rest and your immune system to do its job fighting anything inside the body.
  6. Manage stress. Try relaxation techniques and positive thinking. Be in tune with what your stressors are and how best to manage them. Don’t be afraid to reach out to friends, family or a professional to help you cope with stress. Your immune system will thank you.

The Living Well Alliance team at PacMed wishes you a healthy winter!

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Recipe – Sage and Pecan Thanksgiving Stuffing

This recipe from Serious Eats is my new holiday tradition. The stuffing stays moist, provides grand flavor and best of all, keeps your vegetarian guests happy! To get the most out of this recipe, I highly recommend using the homemade stock available in the link below. It takes a bit of time but can be made in advance and adds so much to this recipe.

Serves 10-14 Total Time: 2 hours (active time: 45 minutes)


  • 2 1/2 pounds’ hearty rye bread (about 2 loaves), crusts removed, cut into 3/4-inch pieces
  • 1-pound button, cremini or shiitake mushrooms (or a mix), roughly chopped
  • 6 ounces’ pecan halves, toasted
  • 1/2 cup olive oil
  • 1/2 cup minced fresh sage leaves, or 1 tablespoon dried sage leaves
  • 1 large yellow onion, finely chopped
  • 1 large leek, white part only, finely chopped
  • 4 large ribs celery, finely chopped
  • 2 cloves garlic, minced
  • 4 cups Hearty Vegetable Stock (see note below)
  • 1/4 cup minced fresh parsley leaves, divided
  • Kosher salt and freshly ground black pepper


Adjust two oven racks to lower-middle and upper-middle positions. Preheat oven to 275 F, spread bread evenly in two rimmed baking sheets. Stagger trays on oven racks and bake until bread is completely dried, about 50 minutes total, rotating trays and stirring bread cubes several times during baking. Remove from oven and allow to cool.

Increase oven to 350 F.

In two batches, pulse mushrooms in food processor until roughly chopped, about 8 short pulses. Transfer to a large bowl. Place pecan halves in food processor (do not wipe out bowl) and process until roughly chopped, about 12 short pulses. Set aside.

Heat oil in a large pot over medium-high heat until shimmering but not smoking. Add chopped mushrooms and cook, stirring frequently, until all moisture has evaporated, about 8 minutes. Add half of sage and continue to cook, stirring, until mushrooms are well browned, about 5 minutes longer. Add onion, leek, celery, garlic, and remaining sage and cook, stirring frequently, until vegetables are softened, about 10 minutes. Add stock, half of parsley and chopped pecans and bring to a boil. Add bread cubes and gently fold in until evenly mixed. Season to taste with salt and pepper.

Transfer mixture to a greased 9x13-inch rectangular baking dish (or 10x14-inch oval dish), cover tightly with aluminum foil, and bake until hot throughout, about 30 minutes. Remove foil and continue baking until golden brown and crisp on top, about 10 minutes longer. Remove from oven, let cool for 5 minutes, sprinkle with remaining parsley and serve.


This recipe includes a Hearty Vegetable Stock, whichyou mist prepare beforehand. I strongly recommend using the stock recipe instead of store-bought vegetable stock, which I feel is universally inferior stuff. When making your own stock, add any extra vegetable or mushroom trimmings for extra flavor. If keeping the dish vegan is not of concern to you, feel free to substitute homemade or store-bought low-sodium chicken stock for the vegetable stock.

Nutrition Information

Serving Size: 1/10 of recipe

Calories 550, Total Fat 25g, Saturated Fat 3g, Cholesterol 0mg, Sodium 500mg, Total Carbohydrate 60g, Dietary Fiber 11g, Sugars 3g, Protein 13g

Recipe lightly adapted from J. Kenji Lopez-Alt from SeriousEats.com.

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