All posts filed under “Worksite Wellness

break time
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Give yourself a break!

Are you working too hard? How often do you take breaks at work? These questions are meant to get you thinking about giving yourself a break every now and then because it is good for your health.

Many of you, like me, get lost in projects that you are doing at your computer and lose track of time. It is hard to pull yourself out of your work mode and think about getting up and taking that allowed 15 minute break.

A recent article  has stated that ” an hour of sitting can impact arteries in the legs, but even a 5-minute stroll helps (for every hour of sitting).” Sitting for long periods of time are also linked to other health problems like heart disease.

I know that is hard to pull back and get out of your work zone, but you can set an alarm on your computer to remind you to get up for a quick break. Here are some ideas of what you can do on your breaks:

  • Refill your water bottle
  • Walk up and down the stairs a few times
  • Have a walking meeting (if you can’t take a break)
  • Grab a healthy snack
  • Stretch it out
  • Walk to a co-worker’s desk instead of e-mailing them

These are just a few ideas that you can use for your breaks. It is hard to step away from the project, but taking a break can make you feel more refreshed, and help you focus on the task at hand.

What do you all like to do on your breaks? Let me know by commenting below!

caption-arrow  Feature photo by DonkeyHotey

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Are you ready for America’s PrepareAthon?

Does your work, family and children’s school have a plan for emergencies? September is not only National Childhood Obesity Awareness month, but also National Preparedness Month.

My family has a plan in case of fire, but does not have a plan for other natural disasters such as earthquakes or floods. With the recent earthquake in California, Septembers National Preparedness Month couldn’t have came at a better time.

There are many resources out there to help you prepare for natural disasters, but  has a tailored program to have you ready for America’s PrepareAthon on September 30th.

This guide is tailored for each natural disaster and will help you be disaster ready by September 30th. Start making your disaster preparedness plan today, and don’t forget to register for America’s National PrepareAthon!

caption-arrow  Feature photo by FEMA

joan rivers
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Joan Rivers – Laughter is the best medicine

Sometimes life gets tough and you forget to laugh at all the little things, even yourself. Joan Rivers was no stranger to laughter. In one of her famous quotes she states, “never be afraid to laugh at yourself, after all, you could be missing out on the joke of the century.”

Joan Rivers did not know any boundaries when it came to her jokes, especially when it came to other celebrities. She knew that she was not exempt from being laughed at as well. She was her harshest critic and never failed to maker herself the butt of her own jokes .

Joan Rivers reminds me that  your attitude can make all the difference. There have been many mornings where I have forgotten something or poured coffee on my clothes.  I didn’t always laugh, but the times that I did made my  morning outlook a lot more positive.

So take a step back when you think you are having a bad day and find something to laugh about. This can be a funny picture, a memory, or laughing at yourself for some silly mistake you made earlier.

caption-arrow  Feature photo by David Shankbone

bike commute challenge
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How your transportation could be transforming your waistline

September is coming which means we are gearing up for the Bike Commute Challenge. This event  challenges employees to stop driving and start biking to work. Many different companies in the area are competing against each other to see who bikes the most.

Not only does biking to work save you from car expenses, but a recent study shows that people who walk, bike, or even take the bus to work have lower levels of fat than those who drive! The average weight difference was about 6 pounds for men and about 5 pounds for women.

Try biking, walking, or riding the bus to work to cut your car costs and lower your risks of complications from obesity. Let us know how you get to work!

caption-arrow  Feature photo by clappstar

bento box
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Back to school lunches made easier with the bento box method

Summer is coming to an end which means it’s time to send the kids back to school.  Healthy lunches are important for kids to do well in school. Try using the bento box method for packing healthy school and work lunches.

Bento boxes can be used to divide your lunch into portions. Bento boxes are divided in four different sections  to make it easier to create your meal. What should be in these four sections?

  1.  Protein: One section of the bento box should consist of some sort of protein like turkey,        chicken, hummus, or eggs.
  2.  Carbs: This section should have your choice of a carbohydrate. Try a whole wheat tortilla, pita bread, brown rice, whole wheat bread or crackers. There are many healthy options so choose the one you or your child likes best.
  3.  Veggies: Don’t forget the vegetables! Try tomatoes, carrots, lettuce, celery sticks or a combination of them all!
  4.  Fruit: Fruits are the last portion of the bento box.  Grapes, strawberries, oranges, and apples are all great choices for your bento box lunch.

Running short on time? You can pack bento box luches a few days ahead of time to make your morning easier. Make it a family activity by having everyone make their own bento boxes with all their favorite healthy foods!

Try your own bento box lunch combinations throughout the school year and share them with us below!

caption-arrow  Feature photo by Melissa


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The Water Challenge – Do you have what it takes?

Today I am challenging you to drink more water. We all know water is important to keep us healthy. The thing is  most of us do not get enough of it. With this in mind, I am challenging you to simply drink more water.

If you are anything like me water it is not your go-to beverage of choice. There a few ways I have learned to sneak more water into my daily routine. Here are few:

  • Add your favorite fruits for flavor (I like strawberries and kiwis the best)
  • Drink a glass of water as soon as you wake up
  • Have a fun color or printed reusable water bottle
  • Have a glass of water with every meal

The amount of water we need varies person to person. The stand by  of 64 ounces (8 cups) is a good goal to strive for.

So drink up! Challenge yourself over the next few days to drink more water.  If you take the challenge, report back here with your tips on adding more water to your day.

caption-arrow  Feature photo by Gib3102


yellow pavlok
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The Pavlok: A new wristband that will shock you

Have you heard about the new wristband set to hit the market in 2015? It’s called the Pavlok and it’s completely different. It emits an electric shock if you don’t meet your goals. Sound interesting?

There are 3 apps currently linked with the Pavlok in the market. The first is Pavlok: Wake Up in which the wristband sends the user an electrical shock for hitting the snooze button. Perhaps this will be the next step in Karey’s morning routine!

The second is Pavlok: Focus which is said to increase productivity and focus by monitoring your computer browser.  Multitasking is the cause for punishment here.

The third, and my favorite, is the Pavlok: Fit that tracks your sleep and activity. This would be a great tool when you are sitting on the couch instead of going to the gym. Can you imagine getting a shock until you got up?!

So, what do you think? Would a shock help you meet your goals? Tell us below.

For more information check out

caption-arrow  Feature photo by Pavlok 

Join the conversation for healthy living at Powered by Moda Health.
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My apple a day is now on Pinterest – Follow us!

Did you know that we have a new My apple a day Pinterest board?

Interested in healthy recipes, new fitness ideas and motivation? How about worksite wellness resources and information on Moda Health? It’s all there. I’ve even pinned some of my favorite things about living in the Pacific Northwest.

See the new “Pin it” button when you hover over the left hand corner of the photos on our site? Click on this and you can even pin your favorite posts to your own Pinterest board.

If you haven’t checked it out yet, head there now ( And feel free to follow us!

caption-arrow  Feature photo by Bunches and Bits

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American Heart Association Worksite Wellness Summit – Sept. 17, 2014

Are you an employer in the Portland area? Do you have or want to start a wellness program? Join us at the American Heart Association’s Worksite Wellness Summit on September 17th at the Oregon Convention Center.

Moda is a Corporate Sponsor of this event and several of my team members have been busy with planning. From what I have heard, the focus will be on Total Worker Health – which has been a hot topic over the past year.  It’s all about bridging the gap between health and safety. Learn how to prevent injuries and illness while enhancing employee wellness.

Representatives from various backgrounds will be joining us so it’s a great place to ask questions and see what others are doing in their wellness programs. And if you are there, come by and say hello to our team. We’d love to meet you!

For more information and to register visit: As a friend of Moda Health, you can use the promo code 2014wwssponsor to receive 10% off your registration!

Worksite Wellness Summit


caption-arrow  Feature photo by Stuart Seeger

Photo by Robert Ashworth
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Spring Break 2014 – Oregon School Employee Wellness Conference in Bend, Oregon

The third annual Oregon School Employee Wellness Conference is right around the corner, and you know what that means? Three days in beautiful Bend, Oregon to mingle with school employees, public health experts, medical carrier representatives and community members who are passionate about school employee wellness!

The Oregon Education Association Choice Trust in partnership with other organizations hosts a free two day conference that focuses on creating a culture of wellness in the school setting. Read More