PacMed clinics put health and safety first
New protocols. Same promise.
Our new normal still puts your health and safety first
While living through a pandemic is new to us all, we remain wholly committed to your care and safety. We’ve put the following steps in place to protect your health, and ours.
eCheck-in from anywhere. Confirm your appointment up to four days in advance on MyChart to reduce time at the front desk.
Screening. We’ll take your temperature at the door and check for symptoms.
COVID-19 Testing. Patients with symptoms are diverted away from waiting areas to be tested, or are seen at Northgate or Renton drive-thrus.
Visitors. We limit the number of people inside and ask nonessential guests to wait outside.
Masking. Everyone must wear a mask at all times. Bring one from home, or we have one for you.
Distancing. Marks on the floor remind you to keep a safe distance from others.
Sanitizing. We’re rigorously wiping down high-touch areas and surfaces. Hand sanitizer stations are located throughout.
Specialties. Close-contact departments are taking extra precautions, like physical therapy and ear/nose/throat.
Virtual Visits. Routine online appointments add more breathing room in our clinics. Learn more and ask us how to get care from the comfort of home: www.PacMed.org/Telehealth.
Thank you for working with us as we create a new normal that’s safe for everyone.
Call us with questions at 1.888.472.2633 or schedule at www.PacMed.org/Schedule
Mental Health & Wellness: Finding comfort this summer amid the pandemic
Millions of people are still trying to navigate the “new normal” amid COVID-19. From adjusting to online schooling and working from home, many are trying to keep their routines intact to maintain a sense of normalcy. With this in mind, and as an active psychotherapist at Pacific Medical Centers in Lynnwood, I would like to help you better understand mental health impacts from the social isolation that we’re all experiencing.
Mental Health Impact from Social Isolation
Those who are practicing responsible social distancing may be experiencing mental health impacts from isolation. Many are experiencing anxiety around the ongoing rise in infection rates, as well as the uncertainty of job security. Due to a lack of personal connections, those who are living alone may be experiencing this at much higher levels.
I’ve noticed that many people are coping in two ways: through self-destruction or self-soothing. Self-destruction is typically not helpful in the long term but can change the mood quickly and may include the urge to eat, drink alcohol, or watch TV in excess. Self-soothing helps with anxiety and stress and can include yoga, breathing exercises, walking, or working on projects that help us feel productive.
Tips to manage stress and anxiety from social isolation include:
- Understand the risk and be mindful of what you’re hearing. Many can often feel overwhelmed while scrolling the news or through social media. It’s ok to take breaks from your phone and/or TV.
- Stay connected with friends and loved ones. As long as we’re connected with people we love and trust, we’ll feel more at ease.
- Make sure you’re moving your body. From at-home workouts to taking regular walks, it’s important to stay active and give yourself a break.
Finding Comfort During a Pandemic and Benefits of Social Isolation
Time has seemingly stood still with COVID-19, whereas before the outbreak, our schedules felt like we could never catch up. Now, many feel like they’re able to take this slower pace to complete more projects. Take this time to use your curiosity to explore past or new hobbies. I’ve been thrilled to hear that some of my patients are using this time to read, draw and do yard work.
Other things you can do to find comfort are:
- Donating things to remove clutter and cleaning, which I believe is great for bringing new energy to your home.
- Deliver gifts to your friend’s doorstep or say “hi!” from a distance. Letting people know you’re thinking about them feels good to you and them.
- Go on short drives and give yourself a change of scenery to let your brain experience something different.
- Do yoga or other workout classes virtually with friends through Zoom, Facetime, or other video programs.
The ongoing uncertainty makes us all feel like we’re losing control. However, it may be hard to see, but there are potential upsides we can all find in social isolation, including learning more about ourselves and how we like to spend our time, re-thinking possible self-destructive tendencies, and staying more in touch with long-distance friends and family.
Eun Ku is a psychotherapist at Pacific Medical Centers at the Lynnwood clinic. She has been practicing for 14 years and has been with PacMed for three years.
Summer Blueberry Basil Salad
LWA: Taking a webinar or yoga class
LWA Spotlight
The Living Well Alliance (LWA) has transformed into a fully virtual service these last few months as we cope with COVID-19. With webinars and yoga classes, LWA continues to create new content and offer price deals for these online services.
When taking LWA learning online, keep these reminders in mind:
- Allow time to download the appropriate e-learning software before the class (15 minutes for a new program is recommended).
- Engage with the instructor and others in the class in ways that feel comfortable to you—whether that is video participation or using the chat function. This can help keep the class engaging and allows you to give the speaker input on what information you want to learn about. The LWA staff love questions!
- Be open to something new and different. Some topics may not be your first choice but being open to new topics and activities like yoga can expand your knowledge base and lead you to other courses on a similar topic. Always leave a seminar naming one new thing that you learned regardless of your initial opinion on that topic!
- At the end of each class, it’s advantageous to make a goal related to the topic to take what you learn to the next level—putting lifestyles changes into action.
- If you have trouble focusing during an online presentation, take the presentation on the go. It’s fun to download the appropriate programs on your phone and get in your daily walk while listening to the live or recorded content.
Happy e-learning!
For more from LWA, check out these recent, fun activities:
- Try these rainbow-themed recipes from our recent cooking demo for Seattle PRIDE festival
- Watch these fun stretching and strengthening chair yoga videos by Christy
Save the date for 2020 LWA Food & Mood Symposium! The Living Well Alliance team is gearing up for our 2020 workplace wellness symposium! Mark your calendars for our event on August 20 at Pacific Tower on Seattle’s Beacon Hill. We will focus on mental health in the workplace this year. You can learn more at the LWA Wellness Symposium page.
The Living Well Alliance is run by Pacific Medical Centers. Call us today at 206.621.4419 for more information or email LivingWellAlliance@pacmed.org.
PacMed and Living Well Alliance are trademarks of Pacific Medical Centers.
Book review: Fight fear with radical acceptance
Fight Fear with Radical Acceptance
BOOK REVIEW: Radical Acceptance: Embracing Your Life with the Heart of a Buddha, by Tara Brach
Tara Brach’s book Radical Acceptance offers helpful tips on staying balanced in the moment, adjusting to new realities and moving on. This feels particularly timely as we live with COVID-19 in our midst. The mental health of many people has been affected by fear, social isolation and constant change.
“The emotion of fear often works overtime,” writes Brach. She continues:
Even when there is no immediate threat, our body may remain tight and on guard, our mind narrowed to focus on what might go wrong. When this happens, fear is no longer functioning to secure our survival. We are caught in the trance of fear and our moment-to-moment experience becomes bound in reactivity. We spend our time and energy defending our life rather than living it fully.
Brach is suggesting that fear can quietly go too far. We do need to assess threats and decide how to protect ourselves. Beyond that, endlessly obsessing can do more harm than good. Multiple studies show that prolonged stress, worry and fear can impair the immune system—our main defense against illnesses, including COVID-19.
Endlessly obsessing over news or imagining the worst can be a way of pushing away the present reality. “Fear is the anticipation of future pain,” Brach writes. Fear can make us forget what we have to be grateful for—like moments we are safe, healthy and have enough food, supplies and friends. “By running from what we fear, we feed the inner darkness,” says Brach; it’s a way of “manipulating my inner experience rather than being with what [is] actually happening.”
Of course, we all are living with loss these days, such when we experience shortages of supplies or money, canceled events, limited social connection, a health crisis or even the loss of a loved one. Facing the reality inside ourselves with radical acceptance at those times is equally powerful: “The instant we agree to feel fear or vulnerability, greed or agitation, we are holding our life with an unconditionally friendly heart.”
Brach’s advice of facing each moment with radical acceptance can help us balance our physical and mental health, protecting us from both real external threats and the damage our minds can do worrying too much about them.
PUT IT INTO ACTION!
- Tara Brach’s Radical Acceptance
- www.yogabynature.org/podcast-app-video
- “Shut up brain” podcast
- www.verywellmind.com—search for “podcast”
- “Mindfulness Coach” app, developed by the VA
Let us know if these tips helped you at StayHealthy@pacmed.org. Read more about PacMed’s response to COVID-19.
Nutrition: A review of meal subscriptions
NUTRITION CORNER: Taking a Look at Meal Subscriptions
By Christy Goff, MS, RDN, CD
Many of us have been doing a lot more cooking recently. And while this can be great for expanding our recipe repertoire and learning new techniques … sometimes it nice to have some shortcuts. Here, we explore one such option: meal subscription boxes or kits.
In general, meal subscriptions are pricier options for meal planning. But they save you time by taking planning, shopping and meal prep decisions out of the equation.
Some meal kits have lengthy steps, while others keep things simple; some give more choices for proteins, while others offer savings through coupon and first-timer deals. Meal subscriptions generally help alleviate food waste, and many programs say their kits come with less packaging than the supermarket.
Let’s review some of the pros and cons of several popular services. Please note that PacMed is not affiliated with any of these companies, and this review is done on an individual basis.
Blue Apron
Blue Apron delivers food boxes, and you cook the meals yourself. The company tends to have less selection of meals, plus limited flexibility if you don’t opt into a continuous delivery subscription. Some reviewers have said that while Blue Apron provides tasty meals, they often require a lot of steps.
Variety of food: Familiar ingredients used in a new way. Several protein selections as well as vegetarian and Mediterranean options. Wine pairings are available with specific dishes.
Cost: Subscriptions run $7.49–$9.99 per serving or start at $47.99 per week, depending on the plan and shipping costs.
Website: www.blueapron.com
Hello Fresh
Hello Fresh delivers ingredients to your door, and you prepare the meals following the easy directions. You pick the dishes from the company’s chef-curated list and schedule convenient delivery times. You have some flexibility with the number of boxes you choose to purchase. Many people are pleased with this service when interviewed.
Variety of food: Mostly crowd-pleasing classics that are time efficient. Hello Fresh caters to vegetarian diets, as well as low-calorie and family-friendly packages. It’s easy to add additional protein/veggies to these meals.
Cost: $9.99 per serving, plus shipping in some plans. (It often promotes coupons for additional meals.)
Website: www.hellofresh.com
Freshly
Freshly delivers cooked meals. You choose your meals from a rotating menu and a variety of cuisine preferences. Reheat meals lightly and enjoy! This is the easiest of kits if you are looking to save time.
Variety of food: Good variety of options, including diets such as vegetarian, gluten-free, peanut-free and dairy-free. No prep time; just heat and eat.
Cost: Choose from 4-12 meals per week, ranging from $50/week for 4 meals to $108/week for 12 meals. Free shipping.
Website: www.freshly.com
Green Chef
Green chef prides itself on using only sustainable and organic ingredients, making this kit a bit more expensive. It delivers ingredients and meal instructions, which you follow to put together the meal.
Variety of food: Twists on classic meals as well as globally inspired ideas. Green Chef caters to vegetarian, vegan, ketogenic and paleo. Its gluten-free menu is certified gluten-free, meaning diners following this strict diet can have confidence in this service.
Cost: $11.49–$12.99 per meal. Occasional shipping costs, but coupons often available.
Website: www.greenchef.com
Purple Carrot
With this vegan meal kit, you make meals using pre-packaged ingredients and recipe cards. Although many kits are vegan/vegetarian friendly, this is also a great option for those moving toward a vegetarian or vegan diet to gain more variety and skills in vegan cooking.
Variety of food: Variety of food: Offers worldly cuisine options and easy-to-follow cooking instructions for plant-based meals, such as tofu and tempeh. Purple Carrot rotates its menu items often.
Cost: Around $12 per serving plus shipping.
Website: www.purplecarrot.com
The number of businesses offering meal kits grows each month—check out Gobble, Home Chef and Sun Basket! These popular kits can lead to healthier eating if you stay with the provided portion sizes. Before signing up, look for coupons, know your budget and check to see if contracts will auto-renew. To save money in the future, consider keeping recipes from your meal kits and using them in your own meal planning and grocery shopping endeavors.
Happy cooking and eating!
Taco Tuesday—Mason Jar Style
I enjoy recipes that are flexible with ingredients you already have in your kitchen—and most of these ready-to-go mason jar salads are no exception.
Tips: Use a wide-mouth, 16-ounce mason jar (or other tall glass or plastic container with tight lid).
- Put the dressing in first, to avoid a soggy salad.
- Pile in individual ingredients, in the order listed—hardy vegetables or proteins on the bottom, delicate leaves and seeds on top.
- You can store the salad for 1-2 days.
- When ready to eat, shake and tumble jar until contents are mixed, and enjoy! Eat it straight from the jar (great for a picnic!) or pour into a bowl.
Mike Diabetes Star
Mike P., a Diabetes STAR Patient
Mike is the sort of person where seeing is believing. When he was diagnosed 20 years ago with type 1 diabetes, he needed to know that he truly could have an impact on the disease. So he signed up with a weight-loss program. “I needed to confirm the physiology of the disease,” he explains. As his weight dropped and his blood sugar numbers improved, Mike was convinced. From then on, he was all about finding solutions that worked for him and fit his life.
Finding Focus with a Smart-Phone App
Mike was motivated. “I wanted to live a long life with my wife and children,” he says. But he also was stymied—“How do I do this?!” He had attended PacMed diabetes support groups and nutrition classes, but what pulled it all together for him was an app on his smart phone.
“I realized technology could help me make a change in the foods that I ate and the exercise that I wasn’t doing,” he says. The app focused him where he didn’t have a focus before. Shopping became routine, convenient and even fun. He could plug foods into the app and quickly know what he could buy.
Enlisting Confidants
At 260 pounds, Mike knew from his days as a Navy Pilot that his ideal weight was 207 pounds. “I’d had assertiveness training in the Navy, and it was time to be assertive with myself,” he says.
Mike knew he needed to change his diet—“no more chips or chocolates!” And he knew he needed his wife and daughter’s support if this was really going to work. “My family became my confidants,” he says. “They participated in food exclusions and supported my goals and attitudes.”
Strong Tools, Strong Results
Mike went from a 44 waist to a 38 in six months. He’s lowered his A1c levels from 8.2% to 6.1%. He’s cut most of his medications in half. “It’s important to get your tools together,” Mike advises. “An app, a meter you can and will use everywhere, food labels—and your brain, the best tool in the tool pouch!”
“The rewards come in all sizes,” Mike says. “They may be better test results, a smiling spouse, a pleased doctor or comments from coworkers.” Once a week Mike and his family treat themselves. They go to their favorite restaurant and enjoy an 800-calorie meal—steak, potatoes, mushrooms. They really enjoy their weekly ritual.
PacMed can help you find an approach that suits you. Talk to your provider and learn more at www.PacMed.org/diabetes.
Georgia Diabetes Star
Georgia, a Diabetes STAR Patient
As retired military, Georgia knows how to be disciplined. When she was diagnosed with type 2 diabetes 15 years ago, losing weight became a top goal. She’d lost 60 pounds several times, but always gained it back. So she made a plan—and lost 130 pounds!
“I never set out to lose half my weight! That’s a goal I’d never be able to make. I’d feel defeated before I even started,” says Georgia.
Losing a Whole “Me”
Georgia looked at her weight in 10-pound increments. She’d set a goal to lose 10 pounds and then maintain her new weight for three months. Then she’d set another 10-pound goal and hold that weight. And so on.
It took Georgia four years to lose 130 pounds—an amount that’s more than her current body weight. She’s kept it off for five years. And this past spring, Georgia’s doctor took her off all her medications!
Georgia also set out to learn all she could about diabetes. She did a lot of reading. She also had some habits to change—such as dealing with stress by eating a processed sweet, like a Twinkie or Ding Dong. “Now they taste terrible!” she says. Today, she watches what she eats and finds alternatives that taste just as good.
Yea Team!
Georgia learned that the people around her play a crucial role. “I don’t let others sabotage my efforts. It’s amazing how many people do that!” she says. “I just tell them to leave me alone, that I want to eat healthy.” And that’s exactly what she does. She appreciates her friends and family who are also focused on health and encourage her.
“I wish I had known at the get-go that there are great support groups for diabetics—people who are in the same boat, who you can talk with,” adds Georgia. PacMed offers monthly support groups for patients and their supporters.
No Place to Go But Up
As for the psychological aspect to losing weight, Georgia adds, “My aunt would say that you need to reach your Benjamin Bottom—that point where there is no place else to go but up. I reached it: I was tired, couldn’t get a date… I’m a fun, nice person, and I wanted more out of life!”
Since then, Georgia has fallen in love, feels great and has an excellent team at PacMed who guide her and cheer her on. “Diabetes is not a death sentence unless you let it be,” she says. “If you want to have a normal life, there are choices.”
PacMed can help you find an approach that suits you. Talk to your provider and learn more at www.PacMed.org/diabetes.
Jeremy Diabetes Star
Jeremy B., a Diabetes STAR Patient
Many of Jeremy’s first thoughts about his diagnosis were driven by fear. Would he have to give himself shots? How would he deal with his health—and juggle his role as stay-at-home father? Would he die?
Not to worry! Jeremy has created a positive, loving environment and built up good habits to improve his health. He has lost over 200 pounds, cut his medications in half and brought his diabetes under control. “The more you do, the more progress you make,” says Jeremy. “I am very motivated to keep going!”
Finding the Positive
Jeremy was concerned by persistent swelling in his legs. So he visited his PacMed primary care provider. The diagnosis: lymphedema and type 2 diabetes. Diabetes runs in Jeremy’s family, so he wasn’t entirely surprised. Plus, his weight topped 475 pounds, and he knew he had poor eating habits.
It took Georgia four years to lose 130 pounds—an amount that’s more than her current body weight. She’s kept it off for five years. And this past spring, Georgia’s doctor took her off all her medications!
Jeremy wants to live a long life and enjoy his son and daughter as they grew into adulthood. To turn things around, he focused on the positive.
Nothing Like Good Friends
Jeremy’s first task was to create a caring, encouraging team. At home, he was in a stressful and unsupportive situation and felt isolated. Every effort at good health was sabotaged. So he made a big change: he left and moved in with a good friend.
“Ever since I moved, I’ve lost weight,” says Jeremy. In 15 months, he dropped close to 200 pounds. With less stress in his life, he no longer lets his emotions control his eating. “My friend believes in me. He encourages me to take walks—and gets on me when I slip up.” Twice a month, they loosen up, heading out for a meal and trivia at a favorite pub.
Jeremy continues to see the same doctor, even though he is now farther from the clinic. They have a strong rapport and have found solutions that suit Jeremy. Not a fan of needles, he is pleased to use pills rather than injections to help manage his diabetes.
Taking Charge for Good Health
“It’s important to take charge of your health,” Jeremy advises. He takes the stairs at the light rail station, instead of the escalator. He uses a blood sugar meter to make sure his sugar levels are between 40 and 150 . By attending nutrition classes, he has learned about ingredients and portions—“It’s all about the process of managing what you eat.”
After a recent snow storm, Jeremy shoveled a path for his neighbor. Not so long ago, he wouldn’t have even thought about doing that! He wasn’t emotionally and physically capable to help out like that.”
Today, he’s aiming for 300 pounds and hopes to buy a bike. “I feel so much better and have the energy to do more things,” says Jeremy. “It’s an incredible feeling!”
PacMed can help you find an approach that suits you. Talk to your provider and learn more at www.PacMed.org/diabetes.