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Smart Snacking Tips for Adults and Teens

Snacks can fit into a healthy eating plan and provide an energy boost between meals, if they’re planned right. To recognize National Nutrition Month this March, Business Health Trust offers resources from the Academy of Nutrition and Dietetics, which recommends choosing nutritious foods from the MyPlate food groups to help increase variety and reduce sources of empty calories and added sugars.

Find the right snack for your eating style and activity level. Keeping snacks to 200 calories or less can be a reasonable goal for most people. Adults and teens who are more active, or eat smaller meals throughout the day may want to aim for 200 to 300 calories per snack.

Make snacking a smart habit by:

  • Snacking only when you’re hungry. Eating out of boredom or for emotional reasons can lead to weight gain. Rate your hunger before reaching for a snack and avoid mindless eating.
  • Having snacks planned and portioned out ahead of time. Fixing snacks in advance, like washed and cut-up fruits and vegetables, air-popped popcorn, and low-fat cheese, can save time later on.
  • Practicing food safety. Keep perishable foods refrigerated or in a cooler bag with ice packs to help reduce the risk of food poisoning.

Make snacking simple by choosing different fruits and vegetables, depending on what is in season or on sale. Fresh, frozen, canned, or dried are all good options. Compare labels to limit items high in sodium, saturated fat and added sugars.

Keep your snacking lively by including snacks that contain grains, especially whole grains, lean protein and healthy fats. Some examples include fat-free yogurt with fruit, whole-grain crackers with low-fat cheese, or raw veggies with hummus.

Eating different combinations of foods can be very satisfying and help to curb hunger. Snacks that include fruit can also satisfy a craving for something sweet.

Ways to make your own convenient and ready-to-eat snacks at home:

  • Make your own trail mix by combining whole grain cereals, unsalted nuts or seeds and dried fruit. (Tip: portion into ¼ cup servings)
  • Blend your own smoothie by adding 1 cup fat-free milk and frozen fruit to a blender.
  • Mix 3 cups air-popped popcorn with grated cheese or dried spices.
  • Bake vegetable chips, like kale or beets.
  • Roast chickpeas (or garbanzo beans) and season with spices.
  • Make a dip using low-fat cottage cheese or Greek yogurt for raw vegetables.
  • Mash an avocado with salsa and eat with whole-grain tortilla chips or spread on a whole wheat tortilla, sprinkle with low-fat cheese, then roll it up and enjoy.
  • Cut up fruit to make kebobs and serve with low-fat yogurt dip.
  • Slice a medium apple and eat with 1 tablespoon of peanut, almond, or sunflower seed butter.
  • Mix equal amounts of fat-free plain or flavored yogurt with 100% fruit juice, then pour into paper cups and freeze for a tasty treat.
  • Top graham crackers with nut or seed butter or dunk them in low-fat vanilla yogurt.
  • Cut a whole wheat pita into wedges and serve with 2 tablespoons of hummus or bean dip.
  • Make a veggie pizza by topping a whole wheat English muffin or pita with 2 tablespoons tomato sauce, ½ cup diced fresh veggies, and 1 ounce low-fat mozzarella cheese.
  • Create a scrumptious yogurt parfait by layering 6 ounces of fat-free yogurt with ½ cup fresh or frozen fruit, then sprinkle ¼ cup (or less) low-fat granola on top.
  • Prepare instant oatmeal using fat-free milk, 1 tablespoon maple syrup, a sprinkle of cinnamon, and ¼ cup dried fruit.
  • Dress up a salad with a hard cooked egg or edamame, tomato, and 2 tablespoons reduced-fat dressing.
  • Whip up a quesadilla in the microwave using a whole wheat tortilla, ¼ cup black beans, 1-2 tablespoons low-fat cheese and 1 ounce of salsa.
  • Build veggie skewers with cherry or grape tomatoes and cubes of low-fat cheese or cooked tortellini and lean luncheon meat.
  • Make a tuna apple sandwich by combining a 5- to 6-ounce can of tuna packed in water (drained), 1 small apple (peeled and sliced into chunks), 1 tablespoon light mayo, then spread it on 2 slices of whole wheat bread.

To share these resources, download this flyer from the Academy of Nutrition and Dietetics.

At-Home Biometric Screening Kits Available at a Discount to Business Health Trust Members

Supporting wellness just keeps getting easier for members of Business Health Trust.

As we kick off a New Year, Business Health Trust is excited to announce a new partnership with Reperio, which can help your employees prioritize their health through at-home wellness screening tests. From the comfort of home, the app-supported screenings allow members to track their key metrics in just 30 minutes.

By offering employees at-home options, you can remove common barriers to engagement and offer accessible and equitable benefits to all of your employees, whether they are remote or in office. And there’s no time like the New Year to help employees get a baseline understanding of their health that they can measure and track over time.

The kits are available at a discount to companies enrolled in Business Health Trust, and can be shipped directly to your employees at home. The kit includes everything an employee needs to complete the screening, including a cholesterol and blood sugar medical device, blood pressure cuff and more.

As soon as the screening is done, results are available immediately in the app, along with a detailed explanation of what they mean. The Reperio kit meets the biometric criteria of the American Heart Association’s screening guidelines because it measures key indicators of chronic disease, including:

  • Blood pressure (both systolic and diastolic)
  • Heart rate
  • Total cholesterol
  • High-density lipoprotein (HDL)
  • Low-density lipoprotein (LDL)
  • Triglyceridies
  • Body Mass Index (BMI)
  • Relative Fat Mass (RFM)

After receiving their results, the employee selects a return method (free UPS pickup or drop off) in the Reperio app. They also have the ability to share the results with their primary care provider or other health care provider.

To learn more, download the How it Works flyer from Reperio and Business Health Trust.

Other Business Health Trust Wellness Resources

Looking for other resources to help your workplace kick the New Year off more healthfully? This is a great time to remind employees that they have access at no additional cost to the Passport Corporate discount program, which includes health and wellness resources like gym memberships, among many other discounts. More resources are available on our Employer Resource Hub, including our Employer Toolkit with Monthly Wellness Tools. If you have questions about Reperio or Business Health Trust’s other wellness resources, please contact us at jenn@businesshealthtrust.com.

Business Health Trust Expands Access to Employee Benefits through Peninsula Partnerships

Business Health Trust is proud to announce new peninsula partnerships that extend access to our comprehensive, affordable employee benefits to small and mid-sized businesses in Clallam County and beyond.

Starting January 1, 2023, members of the following Olympic Peninsula chambers will have access to Business Health Trust:

Business Health Trust also is now available to members of the South Kitsap Chamber of Commerce.

To learn more about these valuable partnerships, view our flyer Business Health Trust Expands Access to Employee Benefits to Clallam County.

New Video Highlights What’s New with Business Health Trust for 2023

Our mission at Business Health Trust is to help Washington’s business community thrive by providing the high quality, affordable employee benefits growing companies need to be competitive. As we approach a new plan year for many of our programs, we are excited to introduce updates that we know will help you attract talent, and keep your employees healthy and productive.

Please watch the above short video to learn more about what’s new with Business Health Trust for 2023, including the following highlights:

Enhanced Employee Assistance Program

A new and enhanced employee assistance program (EAP) through Behavioral Health Systems offers 4 in-person or virtual sessions per year at no additional cost for groups enrolled in one of BHT’s Industry Health Trusts. This expanded benefit is also available to Business Health Trust groups enrolled in the Small‑Group Community Rated Program or Non-Medical offerings at no change to the current rate for employers. Highlights of the plan include:

  • Critical Incident & Crisis Response – 24/7 access to a counselor within 2 hours.
  • Mental Health Therapy – In-person, video and phone-based sessions with a trained therapist.
  • Financial Advice – Assistance on budgeting, estate planning, debt reduction, saving for college, etc.
  • Legal Advice – Referrals for personal legal advice, tax and IRS issues, will preparation, etc.
  • Tools for Supervisors – Supervisory referrals, training and more.
  • Support for Dependents – At no added cost, dependents can access the EAP.

To learn more, download the 2023 BHT Employee Assistance Program Flyer.

New Vision Plans

For 2023, you now have six vision plan variations through VSP Vision Care Inc. with the introduction of the following additions:

  • Exam Plus plan is inexpensive and covers an annual exam plus discounted hardware.
  • Voluntary Vision plan that matches the existing Plan A in both benefits and price.
  • Computer VisionCare plan that covers an annual eye exam designed to detect eye health and vision issues caused by computer and digital device use, discounts on hardware and more.

8 Dental Plans to Choose From

The new $750 annual maximum plan offers a more inexpensive option to our diverse dental plan designs. All eight plans include an annual exam, with deductibles that range from $750 to $2,500.

Learn more about what’s new for 2023 by watching the above short video, or you can download the What’s New with Business Health Trust for 2023 Flyer.

Learn About Upcoming Pay Transparency Changes at Free Webinar Nov. 30

Starting Jan. 1, 2023, Washington state employers will need to ensure each job posting includes a salary range, benefits and more. Find out what this means to you at the free Chamber Briefing: Pay Transparency webinar from 11 a.m. to noon Nov. 30, 2022.

Join the Seattle Metropolitan Chamber of Commerce, Business Health Trust and HR and legal experts to:

  • Learn if your business must comply
  • Take away tactics and resources to help you, HR and your managers comply with the new law
  • Explore how transparency may impact recruitment

Business Health Trust Enhances Vision to Offer Six Plan Variations for 2023

Business Health Trust is keeping its focus on wellness for 2023 as it introduces new plan options that provide even more choices to small and growing businesses. Whether you have two employees or more than 100, we can help you create a benefits program that attracts talent and keeps your employees healthy and productive — at a budget you can afford.

For 2023, Business Health Trust is excited to offer six vision plan variations through VSP Vision Care Inc. with the introduction of the following additions:

  • Exam Plus plan is inexpensive and covers an annual exam plus discounted hardware.
  • Voluntary Vision plan that matches the existing Plan A in both benefits and price.
  • Computer VisionCare plan that covers an annual eye exam designed to detect eye health and vision issues caused by computer and digital device use, discounts on hardware and more.

Through its partnership with Delta Dental of Washington, Business Health Trust is also introducing a more inexpensive dental plan option — with a $750 annual maximum — that includes an annual exam, discounts on hardware and a $50 deductible.

Another valuable update for 2023 is the new Employee Assistance Program (EAP) through Behavioral Health Systems that you can read more about in earlier News & Insights post.

Tips to Prepare for Upcoming Changes to Paid Family & Medical Leave

As a resource to help small businesses navigate the complex word of health insurance and employee benefits, Business Health Trust would like to remind you about important changes coming up with Washington state’s Paid Family and Medical Leave benefits. To keep pace with more people using the program, and as required by law, the premium rate will increase in 2023, explains the Washington State Employment Security Department.

Starting Jan. 1, 2023:

  • The total premium rate will be 0.8%.
  • Employers will pay 27.24% of the total premium and employees will pay 72.76%.
  • Employers will continue to report each employee’s total gross wages, not including tips, and collect premiums up to the Social Security cap. Once an employee meets the Social Security cap, you must stop collecting premiums but continue to report their wages.
  • Businesses classified by the Employment Security Department as having fewer than 50 employees are not required to pay the employer portion of the premium. However, they must still collect the employee premium or pay the employees’ premiums on their behalf.

Next steps for employers

  • Notify your employees that you will start collecting the new rate on Jan. 1, 2023.
  • On Jan. 1, 2023, start collecting the new premium rate from your employees each pay period. Remember, you cannot retroactively withhold premiums from employees.
  • First-quarter premiums and reports are due by the end of April 2023.

Why the premium rate is changing

Premiums, collected from employees and employers through quarterly reporting, fund the Paid Leave program. By law, the Employment Security Department recalculates the Paid Leave premium rate annually on Sept. 30. The premium rate is adjusted based on contributions from premiums and benefits paid during the previous year.

Important details:

  • You can choose to withhold the entire 72.76% from your employee’s paycheck, or you can cover all or some of the premium on your employee’s behalf.
  • If you are using a voluntary plan for family or medical leave, your calculations may be different. Visit paidleave.wa.gov/voluntary-plans for more.
  • Premium withholdings are capped at the Social Security cap, which is updated annually. It will be $160,200 in 2023.

Business Health Trust Enhances Employee Assistance Plan for 2023

More than just insurance, Business Health Trust is dedicated to providing small businesses with resources to help keep their employees and their families healthy and well.

For the 2023 plan year, Business Health Trust (BHT) is excited to announce that a new and enhanced employee assistance program (EAP) through Behavioral Health Systems will replace Wellspring EAP. For groups enrolled in one of BHT’s Industry Health Trusts, all employees and dependents will have access to 4 in-person or virtual sessions per year at no additional cost. This expanded benefit is also available to Business Health Trust groups enrolled in the Small‑Group Community Rated Program or Non-Medical offerings at no change to the current rate for employers.

The BHT employee assistance program is a professional service providing short-term counseling and referral to appropriate treatment providers or programs when needed. EAP can be used for issues relating to marriage/family, stress, financial/legal, child/adolescent, eldercare and more. What you can expect:

  • There are never any claims to file and EAP visits are covered at 100 percent.
  • Your use of the EAP is completely confidential.
  • Convenient access to telehealth is available via computer, smartphones and tablets.

For more information about the new program, view the 2023 BHT Employee Assistance Program Flyer.

How to Find a Mental Health First Aid Training Course Near You

Are you looking for an opportunity to gain skills in Mental Health First Aid that could be helpful in a workplace setting? To provide resources to help employers be prepared for diverse challenges, Business Health Trust has reached out to the National Council for Mental Wellbeing to help members find valuable training courses based on your location.

Mental Health First Aid is a course that teaches you how to identify, understand and respond to signs of mental illnesses and substance use disorders. The training gives you the skills you need to reach out and provide initial help and support to someone who may be developing a mental health or substance use problem or experiencing a crisis.

You can locate upcoming Mental Health First Aid courses in your area by navigating to the following link: www.mentalhealthfirstaid.org/cs/take-a-course/find-a-course. Enter your city and state and select the “Find Course” button. Please ensure you are selecting the appropriate city and state that populates from the dropdown menu. These courses cost $23.95 per participant but this price may vary depending on the instructor’s funding source. The maximum course size is 30.

Classes are added to the website daily, so check back often if you’re looking for a particular date or location.

To learn more about Mental Health First Aid, visit www.mentalhealthfirstaid.org.

Get Ahead of Open Enrollment with a Quote from Business Health Trust

Open enrollment for health insurance is still months away for many companies, but Business Health Trust wants to remind you that it’s never too early to benchmark your benefits and explore your options.

As a source to help small businesses navigate the complex world of health insurance and employee benefits, Business Health Trust is dedicated to providing small employers in Washington state the information and tools they need to design and manage a competitive employee benefits program.

Whether you have two employees or more than 100, Business Health Trust can help you create a benefits program that attracts talent and keeps your employees healthy and productive — at a budget you can afford.

Our comprehensive, affordable health insurance options offer more than 40 medical plans to choose from — all featuring robust virtual care services and a 24-hour nurse line — that you can pair with diverse employee benefits including:

Members also have access to a number of additional services and discounts at no additional cost, including an HR hotline and other HR resources through an exclusive partnership with Archbright. Check out our Business Savings Toolkit to learn more about our valuable discounts and savings for small businesses, including Passport Corporate membership, ORCA cards for employees, office supplies, technology and more.

To benchmark your benefits with a quote from Business Health Trust, fill out our Request a Quote form or email quote@businesshealthtrust.com.