Live Well W&L

We realize that many of you are searching for ways to improve your health, whether it's exercising more, losing weight, eating healthier, or quitting smoking. Those healthy steps not only give you energy and relieve stress, but provide other health benefits including lower blood pressure and cholesterol.

Washington and Lee has partnered with Evolve Wellness to help you meet your personal goals through our new and improved Wellness Program. By participating in this program, you can earn points towards a number of great prizes and rewards, including an insurance premium discount of $50-75 per month.

Log in to Evolve Wellness

Check out the Evolve Wellness Program section of the website for information
and instructions on how to participate.

What's New?

Monday, November 23, 2015

Does your department need some R&R?

Could your Department use a little post-holiday R&R? The University offers chair massage sessions through Tranquil Massage to departments who have completed a special project, busy season, in recognition of an achievement, or for general stress reduction. If you are interested in this perk for you department, e-mail us at and let us know why you think you. The massages can take place somewhere convenient to your department and on a business day of your choosing.

Sunday, November 22, 2015

Eat Well, Live Well: Healthy Ingredient Substitutions

Thanksgiving is right around the corner, which means an unforgivable amount of cooking and chowing down is about to happen. Many of us give ourselves a free pass to eat unhealthy foods and consume larger-than-life portions during the holidays. But, we do not necessarily have to sacrifice our waistlines to enjoy holiday treats. Here are a few tips on food substitutions that can be used to make Thanksgiving dishes healthier, while still packing that delicious flavor we all love. 1. Use fruits to cut down on table sugars and fats. Sugar can contribute to weight gain, cavities, elevated triglyceride levels and insulin resistance. The body processes glucose in fruits more slowly than in table sugar, meaning that your body has more time to use up glucose for energy rather than storing it as fat. In addition, fruits offer a surplus of vitamins, fiber and antioxidants, and also tend to have less sugar by volume. Bananas, unsweetened applesauce, and even figs and dates can be used to partially replace sugars and fats. Keep this in mind for baked goods, such as cookies and pies. • Bananas – 1 cup of mashed ripe bananas can compensate for 1 cup of sugar in recipes. In addition to cutting back on sugar and adding potassium and fiber to your diet, research from multiple universities indicate that consuming bananas also help to control high blood pressure. • Unsweetened Applesauce – If a recipe calls for 1 cup of sugar, use half a cup of sugar and about 3/4 cup of unsweetened applesauce. • Figs – Make a fig puree by combining 8 ounces of fresh figs and 1/4 -1/3 cup of water in a blender. This puree can substitute half the fat in a recipe and reduce or eliminate the sugar. You can also use the puree as a spread over toast and fruits; or thin it out with more water and use as a liquid sweetener in coffee. • Dates – Date puree can substitute 1 cup of sugar. Puree 1 cup of pitted dates with 1/2 – 1 cup hot water until it is a thick paste. Heads-Up: Your recipe may have a slightly different texture than it does when using table sugar, but the taste is still comparably sweet. Read more here: 2. Add rolled oats in place of bread crumbs. Instead of bread crumbs with high salt and fat content, opt for rolled oats with a little seasoning. Oats are high in fiber and healthy carbohydrates, which are packed with nutrients like B vitamins and iron. 3. Instead of white flour, use whole wheat flour in recipes. The government’s MyPlate dietary guidelines recommend that at least half of your daily grain intake come from whole grains. Whole wheat flour is a more nutrient dense food than white flour, which means that your body receives more nutrients for less calories. Whole wheat also provides the body with more fiber, which helps reduce heart disease. 4. Incorporate quinoa in place of some dietary grains. Quinoa grain is actually more like a vegetable than a grain. Quinoa is rich in protein, vitamins, minerals and low in calories, making it another nutrient dense food. Try Quinoa Salad with Butternut Squash, Dried Cranberries & Pepitas: For additional ingredient substitutions, click here.

Friday, November 20, 2015

Time Crunch; Healthy Eating in a Busy World

Join us on Wednesday, December 2nd for a Live Well W&L nutrition seminar. The event will take place at 11:00am – 12:00pm, in the Hillel Multipurpose Room. Food is our most precious life source, but we often feel burdened by the daily tasks required to keep us well fueled and healthy. Kate Bruno, RD will bring both practical and scientific support to teach us what it means to eat well from start to finish. Learn how to shop for, prepare, and plate food for a healthy lifestyle in this busy world.   Kate will discuss cooking quick healthy meals on a budget, improving meal balance and portion sizes on a plate, and choosing ingredients that make the most sense for your healthy lifestyle. Come with questions and excitement about experiencing food for all of its innate goodness! This event is worth 10 wellness points as a Live Well W&L event. Snacks and refreshments provided. Brown bag lunches welcomed. Register through Event Manager at Spouses can register through Human Resources ( or 458-8920).

Live Well Events

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