Living Well Workplace – Menu of Programs and Services

• Popular Programs
• New Programs
• Condition Management
• Cooking Demonstrations and Interactive Programs

• Ergonomics
• Exploring Complementary Therapies
• Nutrition and Weight Management
• Physical Activity
• Screenings

• Sleep Solutions
• Stress Management
• Tobacco and Vaping Awareness
• Work/Life Balance
• Wellbeing Program Delivery Methods

Blending For Health
Blending and Juicing…what’s the best choice? Both blending and juicing your fruits and vegetables are hot topics right now. There will be a few yummy concoctions to taste and recipes for you to try at home.

Happiness: A Recipe
“Happiness: A Recipe” will help participants to utilize their character strengths, develop gratitude, find meaning, and gain resiliency. From “Scrooge” to “Pollyanna,” this program is sure to please all!

Mindfulness Training
The Mind the Moment program provides mindfulness education, consulting services, and tools to effectively bring mindfulness to your employees. From introductory seminars, to multi-session courses, to web-based learning, to leadership retreats, we will craft a mindfulness strategy to suit your unique needs. Please visit our Mind the Moment page on our website for resources and more information on our programs.

Eating for High Energy
In the program, you will learn how your mitochondria affect your energy levels, what to eat to maintain high energy levels and other tips to keep you at your best all day!

Resistance Training
Resistance bands offer an easy, low cost and effective way to add strength training to your exercise program. Participants will learn how to use a resistance band to perform basic exercises that will work the major muscles of the body. Participants are encouraged to wear comfortable clothing.

Everyday Stress Management
In this program, participants will learn positive and appropriate coping skills to handle the stresses of everyday life.

Sleep for Health
This program will outline what you can do to help prevent sleep disturbance and how best to handle the problem once you have gone to bed.

Yoga
This program is great for beginners and advanced students alike. Concepts and principles are reviewed, and personalized instruction in breathing, movement and yoga poses are taught. Participants should bring a large towel, water, and wear comfortable loose clothing.

Make and Take: Creating Your Own Personal Hygiene Product
This session looks at the health benefits of making your own products and teaches participants the tips and tricks to creating a perfect customized product for them. Come to this interactive session and make your own customized personal care product.

Spice of Life
This interactive program will help you introduce new spices to your family, help you identify how to use these spices with different foods and how to create more flavorful meals without the addition of salt. Come to this interactive session and receive a spice blend mix along with recipes to take home and share with your family!

Make and Take Toxic Free Cleaning Agents
Participants will make their own customized cleaner and will be provided with recipes, tips, tricks and secrets to keep clean safe homes.

Nourishing Nibbles
Learn how to choose healthy snacks to keep you energized throughout the day. Healthy food samples, recipes, and product examples will be available.

Aging Well
Discover what foods boost your energy levels throughout your workday and your workouts. Instead of buying expensive anti-aging creams and lotions, eat those vitamin-rich foods that will help you age gracefully.

Food Allergies and Intolerance – What’s the Difference?
This program will help you understand the difference between food allergies and food intolerances and how our body responds to both. You will learn why your stomach grumbles after eating dairy, what may cause migraines for some people after drinking red wine and how to reduce your risk for developing these responses.

Men’s Health
Men have different health concerns versus women. Why do men lose weight easier? Do men process stress differently? For all men and those who have a man in their life you want to see healthy!

Women’s Health
Most women experience a variety of physical and emotional changes as a natural part of the aging process. This program will be offered just for women, focused on navigating their bodies’ changes and maintaining good health from mid-life into the senior years.

Boning Up on Your Health
This session looks at the foods that play a critical role in preventing osteoporosis, maintaining a healthy heart, as well as, reducing your risk for diabetes, cancer and high blood pressure.

Flu Clinic
It is recommended that people who are at high risk get the flu vaccine every year. To ensure maximum effectiveness, flu immunization clinics are typically scheduled from November through December.

Understanding Gastro-esophageal Reflux Disease – Gerd
Participants of this program will learn techniques on how to manage the symptoms of GERD and the discomfort of heartburn due to acid reflux. Lifestyle modifications and strategies for managing this chronic condition will be discussed.

Diabetes and You
Participants will learn about diabetes, how it is diagnosed, how to interpret lab values, and learn basic nutrition recommendations. Participants will also learn how to read food labels and ingredients lists to ensure that they are consuming high-quality carbohydrates in order to help prevent the onset of diabetes.

Heart Disease and Hypertension
Participants of this program will learn about each of these chronic diseases, learn how to interpret key lab results, learn about risk factors to help prevent the onset of these diseases and learn tips on how to improve daily nutrition intake to help decrease the risk of having heart disease and hypertension.

Blending for Health
Blending and Juicing…what’s the best choice? Both blending and juicing your fruits and vegetables are hot topics right now. There will be a few yummy concoctions to taste and recipes for you to try at home.

Make and Take: Creating Your Own Personal Hygiene Product
This session looks at the health benefits of making your own products and teaches participants the tips and tricks to creating a perfect customized product for them. Come to this interactive session and make your own customized personal care product.

Seeds to Harvest
Planting herbs from seed is a simple, fun way to enjoy a fresh supply of herbs in your kitchen year-round. Herbs can easily be grown indoors. Most herb seeds will germinate (sprout) in less than three weeks. The key to success is understanding the plants requirements and taking a few simple steps to ensure they receive what they need.

Cooking Demonstrations
Shop smart, eat healthy, and being creative are all covered in this 1-hour program. These health and wellness cooking sessions supply recipes, demonstration, and preparation in front of attendees. You will learn how to identify ingredients, make time & cost saving choices, discuss the health benefits related to ingredients and discover alternative substitutes. All participants will be provided with a taste of each recipe.

Make and Take Toxic Free Cleaning Agents
Participants will make their own customized cleaner and will be provided with recipes, tips, tricks and secrets to keep clean safe homes.

Souping is the New Juicing: Blender to the Bowl
Soups are easy to digest, easy to prepare, affordable and a great way to get added vitamins. Employees learn techniques to make tasty soups with a small number of healthy ingredients.

Infused Water Hydration Station
Get creative with fruits, vegetables and herbs to make your water bottle more interesting and tasteful. Enjoy your water even more with these fun recipes and ideas.

Nourishing Nibbles
Learn how to choose healthy snacks to keep you energized throughout the day. Healthy food samples, recipes, and product examples will be available.

Spice of Life
This interactive program will help you introduce new spices to your family, help you identify how to use these spices with different foods and how to create more flavorful meals without the addition of salt. Come to this interactive session and receive a spice blend mix along with recipes to take home and share with your family!

Back Care Basics
This comprehensive back care program focuses on general prevention and self-care techniques to maintain maximum back health, as well as recommendations based on the worksite requirements.

Workplace Exercise
Learn how to do simple exercises throughout the day to keep your neck and back healthy. This interactive program teaches participants how to incorporate exercise at their desk or at the workplace.

Ergonomics for Everyone
This program emphasizes healthy back care, raises awareness of risk factors for back problems, and provides practical tips on the prevention and treatment of back pain. All programs can be tailored to address the specific workplace function and environment.

Weekend Warrior
In this program we will discuss some of the common household activities that can lead to injury, how to perform them with less risk and what you can do to prevent them.

Acupuncture
During this session a participant will have the opportunity to learn how a trained skilled practitioner can stimulate the specific points on the body by inserting very thin needles into the skin. The needles that are used in acupuncture treatments are relatively pain-free. These needles are regulated by the FDA, are sterile, nontoxic and are one-time use only.

Reflexology
Reflexology is generally relaxing and may be an effective way to alleviate stress. It is the application of pressure or massage with specific thumb, finger and hand techniques without the use of oil or lotion. The theory behind reflexology is that these areas correspond to organs and systems of the body. Participants often claim to feel relaxed, warm and a lightness in the body after a session.

Aromatherapy
In this interactive session, participants will learn how various types of essential oils can be used for stress relief, immune system strengthening, pain alleviation, as a sleep aid, and much, much more.

Yoga
This program is great for beginners and advanced students alike. Concepts and principles are reviewed, and personalized instruction in breathing, movement and yoga poses are taught. Participants should bring a large towel, water, and wear comfortable loose clothing.

Chair Massage
At this worksite event, a licensed massage therapist can help relieve that tension. With less stress, workers are more productive and return to work feeling refreshed.

Mindfulness Training
The Mind the Moment program provides mindfulness education, consulting services, and tools to effectively bring mindfulness to your employees. From introductory seminars, to multi-session courses, to web-based learning, to leadership retreats, we will craft a mindfulness strategy to suit your unique needs. For more information check out our Mind the Moment page for resources and a closer look into our programs.

Yoga Multi Session Program: Minimum 5 Sessions / Minimum of Five / 1-hour Weekly Sessions
Participants will gain a greater understanding of the various forms of yoga and how to in- corporate it into their lives. Please bring a large towel, water, and wear comfortable loose clothing.

At Peace With Food
This program starts you on a journey to develop a new relationship between you and the food you eat. Like all relationships, this one took time to develop, and it will take time to change. Please join us and let’s learn how to be at peace with food.

Daily Habits That Keep You Happy and Healthy Every Day
A healthy diet, adequate exercise and sleep as well as stress management are important to keeping you happy and healthy. In this program learn how these four components can affect your overall health and simple things you can do every day to stay healthy.

Fighting Inflammation
Stress, exposure to toxins and lack of exercise can contribute to inflammation, but diet is a big part of it. Learn which dietary choices can help decrease inflammation.

High/Low Fats, Carbs and Protein
Learn about fats – the different types including coconut oil, and current recommendations, understand the pros and cons of low carb diets and gluten free diets, and how much protein you need.

It’s Not What You Eat, It’s How Much You Eat
We will review how to read food labels as well as take a look at what exactly is considered a serving size. It’s probably much smaller than you think.

Nutrition Myths
Are oysters really an aphrodisiac? Does Vitamin C prevent colds? Do grapefruit and vinegar really burn fat? Is red meat really bad for the heart? We’ll dispel common nutrition myths and get to the real nutrition truths once and for all.

Practical Ways to Eat on a Budget
Learn tips on how to choose healthy foods while stretching your dollar in the supermarket.

To supplement and not supplement:
This session looks at the world of dietary supplements. It discusses how to choose a safe supplement, when to take dietary supplements, and what to be aware of when choosing supplements.

Super Seeds
Although seeds are little, they are nutritional powerhouses and are found in various forms – beverages, bars, juices, breads to name a few. This session looks at the various types of seeds, ways to prepare them and which ones deliver the most health benefits.

Chocolate, Green Tea and Strawberries
What do they have in common? This session discusses how the phyto-chemicals in foods can heal and help prevent disease.

Eating for High Energy
In the program, you will learn how your mitochondria affect your energy levels, what to eat to maintain high energy levels and other tips to keep you at your best all day!

Fitness and Food
Participants will learn about the dietary guidelines and physical activity recommendations. Learn how easy it can be to incorporate good and healthy foods and physical activity into daily life.

How to Eat Organic on a Budget and Keep a ‘Green’ Home
Learn how to shop for ‘green’ organic foods in your town inexpensively, learn where foods come from and how to clean your home with safe cleaners vs ammonia and bleach that are strong toxic chemicals.

Maintaining a Healthy Microbiome
In this program, you will learn about the fascinating new research into our microbiome and how to maintain a healthy balance through prebiotics and probiotics.

Organic Foods: Are They Healthier or Not?
This session helps you decide if organic food is for you. We will look at some of the myths and facts surrounding this important topic. This session will provide some of the best available information to make these decisions.

Sugar Vs. Sugar Substitutes
In this program, participants will learn about the pros and cons of various types of natural as well as artificial sugars. They will learn about the health effects different types of sugar have, and at the end, will be able to make an informed decision about how to best sweeten (or not) their food.

Fermented Foods and their Benefits
Fermented foods such as miso, Kimchi and sauerkraut are prebiotics that help keep the gut healthy. This session looks at what fermented foods are how you can make them at home as well as how pre and probiotics help keep you and your belly healthy.

Cooking to Your Health’s Content
This session provides basic and practical cooking tips to maximize your health while making your meals and snacks appealing, tasty and healthy.

Eating On-The-Run
Learn how to choose the right foods at your local restaurant/coffee shop. This program is fun, easy and a must if you are constantly on- the- run!

Getting Your Family to Eat Healthier and Picky Eaters
Everyone has different tastes and it’s not easy to get a family to all enjoy the same meal. This program will focus on which battles to choose, which ones to let go and how to have a normal, balanced and happy nutritious household.

How to Pack a Healthy Lunch
Participants will learn simple tips on how to pack a healthy lunch for work or for school.

Not Just Wheat
This session looks at alternative grains such as quinoa, bulgur, and barley, to name a few grains and provides you simple and easy ways to incorporate them into everyday life.

Plant-based Eating Made Easy and Tasty!
This session looks at practical ways to incorporate more plant-based foods into your menu planning, shopping and cooking routine. We will also discuss various types of vegetarian eating styles.

“Clean Eating” Made Easy
“Clean eating” is the practice of only eating whole foods in your everyday eating style and avoiding processed and refined foods. This session discusses the principles of clean eating and how it will keep you healthy or help regain your health if you haven’t been feeling well.

Intuitive Eating
This interactive seminar teaches a non-dietary approach to healthful eating. Participants will learn how to identify hunger cues, fullness and emotional eating and develop skills on how to fuel the body without diets but rather listening to what it is saying.

Time Vs. Energy: How To Have a More Productive Day
Do you ever wish there were more than 24 hours in a day to get everything done? Unfortunately, you can’t change the time in a day, but you can get more energy to accomplish more during the day. This sessions looks at good nutrition and how it affects the four energy domains: physical, mental, emotional, spiritual. You will also learn practical tactics for eating for energy management.

Conditioning for Your Game
This program shows you how to start with the basics and build strength to avoid injury and improve your game!

Flex, Stretch and Strengthen
You will feel completely energized by the hour’s end and improve the condition of your body with a combination of core training, strength training, flexibility and agility. Participants are encouraged to wear comfortable clothing.

No Pain With Gain
This session provides practical tips participants can do throughout their day to become more active and healthier.

Exercise and Energy
Exercise is important for everyone. Focus on balance and energy in your life and learn about how to incorporate exercise into your life for your total wellbeing.

Foam Roller
This program will introduce the foam roller and show you how to properly use it to treat various muscle aches and pains as well as utilizing it for spinal stabilization exercises. Please wear comfortable loose clothing.

Resistance Training
Resistance bands offer an easy, low cost and effective way to add strength training to your exercise program. Participants will learn how to use a resistance band to perform basic exercises that will work the major muscles of the body. Participants are encouraged to wear comfortable clothing.

Fitting Fitness In
Learn how to include fitness into your daily life at this program. This program will help you develop a personal action plan. Topics will also include the benefits and barriers, readiness to exercise, and making time.

Get Ready, Go!
Each participant will gain an understanding of the importance of warming up and stretching, along with tips about how to stay healthy and maximize the cardiovascular benefits of their activities.

Back Screening
Individual assessments are completed, and each participant is given tailored recommendations to correct posture and avoid potential injury. Postural screenings take approximately 8 minutes per person.

Body Mass Index Screening
Body Mass Index (BMI) is a method of determining if your weight is healthy for your height. It is a mathematical formula that involves dividing your body weight in kilograms by the square of your height (kg/m2). BMI is a direct calculation based on height and weight.

Flexibility Screening
This screening will take you through a handful of everyday basic movements and grade you based on how well you perform them. Results will explain what muscles and joints need to be addressed with easy, basic, specific stretches in order to restore the proper movement and function.

Blood Pressure Screening
At this screening, participant blood pressure will be checked, and results will be explained by a health professional.

Bone Density Screening
Bone density screenings, performed on the heel, are quick, painless and non-invasive. In addition to receiving individual results, each participant receives personal osteoporosis educational materials and counseling.

Glucose Screening
This baseline screening will test participants for high blood glucose levels, which may be indicative of diabetes. In addition to receiving individual results, each participant receives educational materials, and nutrition recommendations based on their dietary needs and eating patterns.

Body Composition Screening
This screening is simple, quick, and painless. Bioelectrical impedance sends an extremely weak current through the body, and an individual’s body fat percentage is then calculated based on height, weight, age, gender, and resistance to the current.

Cholesterol Screening – Total/HDL/Glucose
At this screening, participants’ total cholesterol and HDL (the “good cholesterol”) will be checked. In addition to receiving individual results, each participant receives educational materials and nutrition recommendation based on their dietary needs and eating patterns.

Sun Damage Screening
The sun damage screening uses a DermascanTM machine to help show sun damage to the face with the use of fluorescent bulbs and a magnifying mirror.

Sleep for Health
This program will outline what you can do to help prevent sleep disturbance and how best to handle the problem once you have gone to bed.

Sleep: From A-ZZZS
You will leave this program with practical, healthy sleep tips and relaxation techniques that can be used to get better night’s sleep, tonight.

Everyday Stress Management
In this program, participants will learn positive and appropriate coping skills to handle the stresses of everyday life.

Pressure Point
A general stress management program that will engage participants in learning more about stress as a general concept, identify where their stress comes from and learn more about how to prevent stressful situations.

Stress and the Immune System
Learn how to balance work and home life, including solid easy to follow nutrition tips to live a longer, happier life.

Happiness: A Recipe
“Happiness: A Recipe” will help participants to utilize their character strengths, develop gratitude, find meaning, and gain resiliency. From “Scrooge” to “Pollyanna,” this program is sure to please all!

Positive Thinking
Participants will learn how positive thinking can lead to stress reduction.

Stress Management Using Self-Talk
This program will help you create a new mental state that will allow you to acknowledge the negatives, embrace the positives and manage all the gray areas in- between. This program teaches participants how to use self-talk to manage stress.

Overcoming Procrastination – Do It Now!
Learn several simple techniques that allow you to conquer your avoidance behavior, easily organize your life, find more energy, and accomplish more than you could ever dream possible. What you resist, persists. Do it now and feel good about yourself!

Life Balance: A Place for Everything
Managing family, work and other commitments is challenging for most people. It is also typical to forego the most vital elements of our lives when we are under stress or over-extended. This workshop helps participants find time for important, but neglected areas of their lives. Participants will also learn how to get the most out of their time and live more satisfying, complete lives.

Stress Management Multi Session Minimum 5 Sessions / Minimum of Five / 1-hour Weekly Sessions
This multi-session behavioral change program creates an understanding of stress and builds upon the available techniques to manage it.

Smoking Cessation Using Self–Talk
Self-talk is a powerful practice that helps participants develop a more positive attitude towards quitting smoking and the stresses associated with it. This program teaches participants how to use self-talk to quit smoking.

Strategies for Quitting Smoking
In this program, participants will learn how to prepare both mentally and physically for the process of quitting smoking. They will leave with new ideas and a sense of support for making this important step towards healthier living.

Quitting Smoking: a Self-help Approach Minimum 5 Sessions / Minimum of Five / 1-hour Weekly Sessions
This multi-session program is designed to inform participants about the methods of preparing to quit smoking, tools to stay quit, and relapse prevention resources to promote successful behavior change that can be sustained.

Balancing Work and Family
Topics covered in this program include examining our expectations, personality dynamics that interfere with reducing our stress and managing our time.

Managing Parent Overload
Participants will leave the program with knowledge about managing stress, saying no to extra activities, and feeling confident in their parenting abilities.

Caregiving 101
This program will focus on taking care of the caretaker and what individuals can do to help themselves through the difficult ups and downs of caring for others.

Taking Care of Aging Parents
This program will help establish goals for their elderly loved ones and discuss the realities of reaching these goals. Topics include:

• The Situation: How Did You Get Here?
• The Balancing Act
• Elder Services
• Understanding and Coping with Dementia
• Case Management: Who Should be Involved with Elder Care
• Elder Medical Information

Healthy Pregnancy
This one-hour program will address topics including, prenatal care and eating for a healthy baby, strategies to cope with morning sickness, special tests during pregnancy, coping with the discomforts of pregnancy.

1-hour program:
Scheduled for one hour these interactive programs designed to engage, educate, and motivate your employees to incorporate wellness into their lives both in and out of the workplace. The program is a 45-minute discussion led by a health professional followed by a 15-minute question and answer session.

Information and Demonstration Station:
Health professionals are on hand to increase awareness and promote a healthy lifestyle. Educational handouts are available for participants to take and reference. No minimum or maximum number of employees. Two-hour minimum.

To Go Kits:
To-Go Kits are a complete package that employees bring home or on the road when traveling to do their desired programs when it is most convenient for them. To-Go Kits can be used as an extension of onsite activities and programs, or as an added option for those who do not want to participate in a group.

Minis:
Scheduled for a 1-hour block but delivered in a two 30-minute programs, this is intended for a small group population. The program format is designed for employees who are short on time and still want to engage in a healthy activity. The program is a 20-minute round table discussion lead by a health educator followed by a 10-minute question and answer session. Maximum 10-12 participants per session. Two consecutive half hour same topic sessions must be booked.

Cooking Demonstrations:
These health and wellness cooking sessions supply recipes, demonstration, and preparation in front of attendees. You will learn how to identify ingredients, make time & cost effective choices, discuss the health benefits related to ingredients and discover alternative substitutes. All participants will be provided with a taste of each recipe. Limit 20 participants.

Make and Take:
This interactive program is a mix of education and activity. It’s an ideal option for employees that do not have a lot of time to be away from their work area and want a hands-on experience. During the 30-minute segment participants will learn how to incorporate healthy behaviors and create their own personalized wellness product. Maximum 15 participants per session. Two consecutive half hour sessions must be booked.

Nourishing Nibbles on the Go:
Participants can discuss the health benefits along with getting the latest and greatest nutrition information. This is ideal for a health fair setting. Samples are up to 30 participants per hour. Two-hour minimum.