Issue #5

January 2013
AlaskaCare Employee News from the Alaska Division of Retirement and Benefits

In this issue

How New Will You Be in 2013?

January Health Hero

12-Week Wellness Program

Wellness Challenge

Lunchtime Workouts

Healthy Recipe

How New Will You Be in 2013?

Spinning Class

After a holiday season of overdoing almost everything, January offers an opportunity to refocus your energy on improving your overall health and well-being. To help you get started, we are kicking off 2013 with a listing of resources.


Quick Links

AlaskaCare Wellness

Contact our Wellness Team

Are you an AlaskaCare Employee Health Plan Member?

State Employee Fitness Discounts

Thinking about joining a gym? Now is the perfect time to sign up. Fitness providers around the state are now offering discounted prices on a variety of services to all State of Alaska employees. View a complete listing of participating gym and fitness opportunities.

One-on-One Wellness Coaching

Do you want assistance managing weight, high blood pressure, high cholesterol, or stress? If so, AlaskaCare Employee Health Plan members qualify for a wellness coach free of charge. Sign up for a wellness coach

Tobacco Cessation

Is your New Year’s Resolution to make your tobacco habit last year’s news? The AlaskaCare Wellness Program has teamed up with Cleveland Clinic to help you succeed and put tobacco use in your past. Enroll in this free program

Employee Assistance Program

Looking to improve your emotional well-being? Struggling with issues in your personal life? The Employee Assistance Program (EAP) is here to help. Learn how to achieve your goals toward positive lifestyle changes through self-help resources online. Counselors are available 24 hours a day, seven days a week to provide confidential assistance at no cost to you. To learn more about AlaskaCare EAP services visit


January Health Hero: Dennis Good

Dennis Good

Dennis is a true role model of healthy living, who encourages his colleagues and supports them in making long and short-term decisions for their health. He teaches others about healthy lifestyles and nutrition and aspires to guide them in making changes one step at a time.

One colleague says “I am motivated and full of energy. I have health goals not only for myself but for my beautiful children. Because of Dennis, my children talk about food combinations and calorie burning benefits and as well as good and bad carbs.” Dennis is a role model and a true Health Hero.

Dennis offers these words of wisdom: “Drink water and walk more, walk around at the mall, use the stairs, park farther away and walk.”

Complete the AlaskaCare Health Hero nomination form to recognize a Health Hero in your office.


Registration Extended for 12-Week Wellness Program

Managing Stress

Reduce Stress Sign

HealthSmart’s next 12-Week Wellness course begins January 14. Participants will learn to identify negative thinking and emotions while using stress management techniques to defuse anger and anxiety. The course is offered at no cost to AlaskaCare Employee Health Plan members.

Registration closes January 11. Register today


Wellness Challenge: Achieving Success in the New Year

Mountain Hiker

For about 45% of Americans, the New Year brings high hopes of achieving your resolutions. Encouragingly, nearly half of those making resolutions maintained their goals past six months’ time.

Learn how to set and meet goals in the January monthly challenge. Just print the challenge log [PDF]. At the end of the month send the complete form to Mike DiFilippo, the Wellness Coordinator for HealthSmart. Don’t forget to send your forms to Mike if you participated in the December Monthly Challenge.

Upcoming Wellness Webinars


Fitness Tip: Successful Lunchtime Workouts Require Planning

Man with Gym Bag

The lunch hour is often the only time that many of us have available in a day for a workout. Often people are concerned they are going to return to work feeling sweaty and uncomfortable. Here are some tips to help you return to the office feeling energized.

On Sunday, pack your workout bag to include essentials necessary to help you feel refreshed after your workout. Leave the bag at work for the week (changing out gear as needed). Remember to bring a lunch for the days you work out and include plenty of water. Being properly prepared can make working out during lunchtime a refreshing activity.


Healthy Recipe: Steamed Alaska Salmon, Chinese-Style

Steamed Salmon

For additional healthy recipe ideas and inspiration, visit the HealthSmart Wellness Portal.


  • 1 can (14 oz.) vegetable or chicken broth*
  • 2 tbsp. soy sauce*
  • 1 garlic clove, crushed
  • 1 tsp. fresh grated ginger root
  • 1/2 teaspoon Chinese five-spice powder
  • 4 green onions, thinly sliced
  • 2 celery ribs, thinly sliced
  • 2 cups bean sprouts
  • 2 heads baby bok choi, thickly sliced
  • 2 Alaska salmon fillets (4 to 6 oz. each), fresh, thawed or frozen
  • Salt and pepper, to taste

To Prepare:

  1. Pour broth into a wok or shallow pan. Add the soy sauce, garlic, ginger, Chinese five-spice powder and all the vegetables. Bring to a simmer.
  2. Rinse any ice glaze from frozen Alaska Salmon under cold water; pat dry with paper towel.
  3. Place salmon fillets on top of the vegetables and cover with a lid or sheet of foil. Cook 8 to 10 minutes for frozen salmon or 5 to 7 minutes for fresh/thawed fish. Cook just until fish is opaque throughout.
  4. Taste the broth, seasoning with salt and pepper, if needed. Ladle into warm bowls and serve.

*Dietician’s tip: To reduce the sodium content in this dish, replace 1/2 of broth with water, replace 2 tbsp. soy sauce to 1 tbsp. light soy sauce. For added flavor, add sodium-free seasoning (optional). Making these changes reduces sodium content to 975mg.

Source: Alaska Seafood Marketing Institute

Nutritional Information Per Serving (this meal contains two servings):

  • 267 Calories
  • 6g Fat
  • 1g Saturated Fat
  • 21% Calories from Fat
  • 105mg Cholesterol
  • 38g Protein
  • 16g Carbohydrate
  • 6g Fiber
  • 1901mg Sodium*
  • 86mg Calcium
  • 960mg Omega-3 Fatty Acids
AlaskaCare Wellness  •
Phone: (907) 465-4460  •  Fax: (907) 465-3086  •  TDD: (907) 465-2805
This electronic newsletter and services described within applies only to State of Alaska AlaskaCare Employee Health Plan members and their dependents.