No one wants to get sick over the holiday season, but it can be tough to avoid catching a cold this time of year! If you’re trying to avoid coming down with a nasty cold or flu, follow these tips.

1. Wash your hands…a lot. It’s one of the number one things we can do to keep from getting sick and getting others sick, according to the CDC. Wash hands frequently, and thoroughly, to try to keep germs at bay.
2. Prioritize sleep! Easier said than done, we know, but as the Mayo Clinic points out, our bodies need sleep to battle infectious diseases. If you’re starting to feel run down, leave the to-dos for tomorrow and give yourself permission to go to bed early.
3. Invoke your body’s “relaxation response”. Stress can weaken our immune systems, but as Harvard Health points out, relaxation exercises like deep breathing, body scans, or other forms of meditation can give our immune systems a hefty boost.
4. Eat for immunity! We can strengthen our bodies’ immune systems by eating a balanced diet. WebMD recommends that we prioritize eating lots of antioxidant-rich veggies and fruits, which can give our bodies the nutrients they need to keep our immune systems humming along. Balance your diet with lean proteins, healthy fats, and moderate amounts of whole grains.
5. Get moving! “If you’re looking for a way to prevent colds, regular exercise may be the ticket,” says WebMD. Strive for consistent, moderate exercise during flu season to keep your immune system strong.

Did you catch a cold or flu? Try the following to speed your recovery:

1. Stay home, if you can. You need rest to recover, and quarantining yourself can help prevent spreading your illness to others.
2. Sleep. As much as you can. As noted above, your body needs rest to support its immune response.
3. Stay hydrated! Plain water, hot water with lemon and honey, and decaf herbal teas can help loosen congestion. Bonus: there is some evidence that lemon, honey, and certain herbs and spices (like ginger or echinacea) found in many herbal teas may provide an immunity boost that can help you recover.
4. Try a bowl of chicken soup. While it may not be the ultimate cure, CNN, CBS, and WebMD all report that giving this classic remedy a try is worth a shot. Between the soothing and hydrating properties of hot broth, the nutrient-laden ingredients like onions, carrots, and garlic, a healthy bowl of chicken soup is a good choice when you’re feeling under the weather.
5. Avoid fried and sugary foods (and drinks, including alcohol). These foods can trigger inflammatory responses that put even more stress on your immune system. 
6. Listen to your body when it comes to activity. Time Magazine reports that if your symptoms are “from the neck up” (like a stuffy nose or mild sore throat), getting a little exercise can be ok. But if you’re experiencing body aches or a fever, put the brakes on physical activity.

The LifeBalance Program’s Marketing & Communications Director, Nicole Birch, recently took advantage of savings with Clipper Vacations and Hotel Storm to take a trip to Victoria, BC! We asked her about her experience.

LBP: Why did you choose these vendors?

NB: I was introduced to Clipper Vacations when I started working with LifeBalance over 10 years ago, and I have been wanting to try one of their cruises ever since! My boyfriend, Andy, and I love exploring new places, and a cruise out of Seattle to beautiful Victoria sounded like a blast.

We decided to stay for a long weekend in Victoria. I’d been hearing great things from my colleagues and our members about booking through Hotel Storm. Sure enough, using Hotel Storm, I was able to afford a room at the Hotel Grand Pacific. We saved over $100 on our stay there!

LBP: What were the highlights of your trip?

NB: The whole trip was a blast and it’s tough to pick a few things, so I’ll break it up a bit:

First, the cruise: The Clipper Cruise was so much fun! We started in downtown Seattle at Pier 69, where passengers board the Clipper. Check in was smooth; great signage at the pier and the helpful Clipper staff made it clear where to go and what to do.  

As we boarded, I was immediately impressed with the vessel! It felt new, clean, and spacious. Whether sitting on the lower deck in economy class, or on the upper deck in Vista or Comfort Class, it felt like passengers had plenty of space. Seats provided good legroom, everyone had access to tables, and all passengers could take advantage of luggage storage bins to free up space around their seats. And with the vessel’s large windows, it seemed everyone could get a view of the Sound as we cruised.

We had the luxury of sitting in Comfort Class, which is on the upper deck, towards the bow of the boat. The views were incredible, and the complimentary snacks, coffee, water, and soda were a great touch! The Clipper also offers a variety of snacks and meals for purchase, as well as a full range of beverage options.

There were some bumps on the way to Victoria, but Clipper was well prepared! The Captain did a great job of communicating weather/water conditions and expectations for the journey. For those who may get a little queasy on the water, Clipper is fully stocked with tablets, drinks, and even edible bars that can combat seasickness.

The return trip was especially lovely. We enjoyed smooth water, sunny skies, amazing views of the Olympic Mountains, and even a few whale and seal sightings. We spent much of it on the boat’s stern, soaking up the sun and sights.

Hotel Storm and Hotel Grand Pacific: I was so happy we booked with Hotel Storm! With our Hotel Storm savings, I snagged a room at the Hotel Grand Pacific, which is situated right on the harbor, next to the British Columbia Parliament Buildings.

The Grand Pacific is an amazing hotel. It’s lovely inside and out, centrally located, and offers great rooms and amenities — the pool, steam room, and sauna were particularly nice, and a welcome treat after hours of walking and hiking!

Victoria: Victoria is just as beautiful as we were told it would be! The city is characterized by its historic architecture, charming harbor, and as they’ll tell you on the Clipper, thousands and thousands of flowers! The entire city, from sidewalks to government buildings to restaurant patios, is decked out in blooms.

Victoria is very walkable, and we explored it all on foot. We took in the historic government buildings and inner harbor, shopped downtown, strolled through Fisherman’s Wharf, and walked to Ogden Point Breakwater, where we enjoyed views of the Olympics and watched the evening Clipper Cruise come in.

We’d planned to visit The Butchart Gardens, but at the last minute decided instead to rent a car for a day and head out for a hike at East Sooke Regional Park. The hike was unforgettable! We trekked along the rugged but incredibly scenic Coast Trail, which weaves in and out of serene forests as it follows the coastline. In addition to stunning views of the Sound and Olympic Mountains, we saw whales, eagles, hawks, seals, and a few ancient petroglyphs.

Lastly, Victoria has a great dining scene, with, of course, plenty of seafood options. I think my favorite meal was the afternoon happy hour at Ferris’s Oyster Bar. It’s tough to beat a “buck-a-shuck oysters” special!

LBP: What recommendations or tips do you have for readers who might want to take this same trip to Victoria?

NB: Regarding the Clipper:

• Arrive for boarding at least an hour early. The check in line moves quickly, but can be long. You select your seating section when purchasing, but individual seats are first-come, first-serve. Getting there early means you’ll have a better chance of choosing the seats you want.
• You don’t have to pay for or check bags if they’re carry-on size, so if you can pack light, you’ll save a few bucks!
• If you’re in a hurry to board and haven’t had breakfast, don’t stress about food or coffee! The Clipper has a nice selection of food and beverages on the boat.
• We also didn’t realize we could go out on the stern (weather/water conditions permitting) until about halfway through the return cruise! If the weather is good, step outside!
• Keep an eye out for whales!

For Victoria, in general:

• If, like many visitors, your trip to Victoria will consist of exploring the city itself and visiting the Buchart Gardens, you can skip the car rental. The city is so walkable, and if you can, it’s great to explore it on foot. Clipper and other companies can take you to the Gardens and back, and we heard the BC Transit system is great for getting around town if you need it.
• If you’re renting a car, definitely book in advance through one of LifeBalance rental car partners! The rental shops were slammed, and we only ended up getting a car at the last minute because someone cancelled a reservation.
• There were lots of high end restaurants around the harbor, but if you’re looking for something more affordable or family-friendly, Fisherman’s Wharf seemed like a great place to grab a bite! Market Square also has some tasty casual dining options with a fun ambiance.

Here at the LifeBalance Program, we love to visit our vendors and take advantage of the exclusive savings they offer through the program! Our Senior VP of Operations Bill Bahrenburg took his son, William, on a kayaking excursion with LifeBalance Vendor eNRG Kayaking in Oregon City, OR. We asked Bill to share a little about his experience.

LifeBalance Program (LBP): What made you decide to go kayaking with eNRG?

Bill Bahrenburg (BB): In the past couple of years I have really gotten into flatwater kayaking, and eNRG provides a number of great opportunities to get out on the water easily. They are located right on the Willamette River near downtown Oregon City, which is a prime paddling destination in the Portland Metro area.

My 12 year old son, William, also loves the water, and I’ve been wanting to take him out paddling with me, but we only own one kayak. Going with eNRG was really easy, because they provide a boat, paddle, PFD (personal flotation device), and seasonally appropriate kayaking clothes. He’s pretty new to the sport, and our guide was able to help him hone in his paddling technique.

Finally, Oregon City, in particular, is a really interesting place to paddle. Willamette Falls provide a stunning backdrop and juxtaposition to the decaying industrial riverscape, and there is quite a lot of interesting wildlife co-existing with the old power plants, locks, and factories. The area is an important part of our state’s history, and you can really see why when paddling on the river.

Willamette Falls (photo by Adam Smith)

Exploring the Portland area from the river really gives me a perspective on why our cities are the way they are, as the river used to be the primary transportation channel for commerce and travel. I also find paddling to be deeply relaxing, and it provides a pretty good workout too. One of my personal goals is to paddle the entire length Willamette River sometime in the next ten years or so.

LBP: Can you share some of the highlights from your experience?

William on the water (photo by Bill Bahrenburg)

BB: We arrived at eNRG, which is on a dock in a marina on the Willamette, promptly at noon on a beautiful, red-letter spring afternoon. We checked in, met Kurt (our guide for the day), and got my son outfitted with gear and a boat. Kurt went over the basics and what to expect on our tour.

Prepping for our adventure (photo by Adam Smith)

After getting settled into our boats, we launched from the dock and slowly paddled upstream from the marina. The first thing of interest we saw were several sea lions, taking in some sun on the dock. Spring salmon was running at the time, and many sea lions had come up from the Oregon Coast to feed on a virtual smorgasbord of fish as they gather and work their way to the fish ladder by the falls. Kurt explained that they have tried relocating the sea lions to Newport, Oregon, but marine biologists have tracked them, and they regularly make the trip back to Oregon City in a few days.

Good to go! (Photo by Adam Smith)

We proceeded to paddle on towards the falls, pausing several times to take in a history lesson. Kurt talked about the first white settlers coming to Oregon City after hazarding the Oregon Trail. We then paddled towards the Willamette Falls locks, which were constructed in the 1870’s by masons brought in from Italy, and were the first set of locks with multiple doors / levels ever constructed. We also learned about the old hydroelectric power plant by the falls, which powered what was the first power grid ever built in the United States. The grid was constructed for the 1905 World’s Fair in Portland, with input from both Thomas Edison and Nikola Tesla.

From there, we took in the falls, which were roaring from all the rain and snowmelt from the spring. We listened to Kurt tell us a bit more about history, wildlife, and geology, then slowly began paddling back downstream towards the marina.

One of many sea lions we saw (Photo by Adam Smith)

Our group approaching the Willamette Locks (Photo by Adam Smith)

Heading towards the falls (Photo by Adam Smith)

BB: All in all, we had a fantastic afternoon. We got out on the water on a pristine day, learned a bit about the history of Oregon, saw some amazing wildlife, all while getting a good workout in. The folks at eNRG are really passionate about kayaking, and I am really excited to check out some of their other options later this summer, including some of their entry level whitewater kayaking trips.

LBP: Any recommendations for others who are excited to try kayaking, particularly with eNRG?

The water temperature was in the low 50’s, but I think it’s ideal to adhere to the “dress for immersion” adage when I’m out on the water. I have a trusty wet suit, and recommend wearing one if the water temperatures will be cool.

Parking at the marina can be a little tricky when the salmon are running, because of all the people fishing, so give yourself plenty of time before the tour to find a spot.

Be sure to bring a water bottle, sunscreen, sunglasses, and snacks. If you’ve got a waterproof camera, bringing it is a great idea! While many kayaks have dry storage hatches, it doesn’t hurt to bring a waterproof bag or case for your phone, in case you want to keep it within easy reach. Besides that? You’re good to go!

Obligatory LifeBalance water bottle shot (Photo by Bill Bahrenburg)

LifeBalance note: eNRG not only offers members 10% savings on fun and educational kayak/paddle board tours of the Willamette, but also on rentals, lessons, and classes for both youths and adults! Click here to view their listing and generate a discount voucher (please note that tours require advanced reservations).

Here at the LifeBalance Program, we love to visit our vendors and take advantage of the exclusive savings they offer through the program! Olin Stickler, our Member Services Representative, recently visited Elk Rock Wellness in Milwaukie, OR to get a massage. We checked in with him about the experience.

LBP: Why did you visit this vendor?

OS: I spend a lot of time sitting in front of the computer, both at work and at home. Like many people, my posture at my desk is not ideal, and I end up getting tightness in my neck and shoulders. I also exercise several times a week, and often have sore muscles afterwards. I’ve tried a number of things to help with the soreness, including stretching routines, yoga sessions, foam rolling, and using a sit/stand desk at work. I had never tried getting a professional massage, so I figured I’d give it a shot!

LBP: What were the highlights?

OS: Elk Rock Wellness makes booking super easy. I had a busy week and an even busier weekend ahead of me, so being able to book my massage online with minimal hassle was a big highlight. The whole process took less than 10 minutes from start to finish, including the time needed to fill out the new client information they needed from me.

When I arrived for my appointment, the receptionist offered me hot tea and a comfortable seat in the lobby. Everyone was friendly and welcoming. They were ready for my massage right on time.

The massage itself was the biggest highlight. I got the Winter Solstice 90 minute massage with Ali Boyce, LMT. Ali was wonderful. She took time to explain everything the massage entailed before she got started, and asked me about the areas I wanted her to focus on.

Ali started with a full body dry brushing, using special rough-textured gloves to exfoliate dead skin. Next came the hot stones, which she used as a massage tool to warm and relax my muscles. These felt amazing! I was so relaxed that I had to catch myself from drooling on the table! Finally, she performed the full body massage, spending extra time on my neck and shoulders to work out the tension. I left feeling loose and refreshed, at ease with my body once again.

LBP: Next time you go, what will you do or try? Any tips or recommendations for members?

OS: I’d like to go in for massages more regularly, to help with the muscle tightness I experience. Using the LifeBalance discount at Elk Rock Wellness will help make that more affordable. I recommend arriving at least 15 minutes in advance of your appointment, so that you aren’t stressed about time and can feel relaxed going into the massage. Getting there early also allows you some time to enjoy the tea. After the massage, treat yourself to lunch or a snack! Downtown Milwaukie is home to some incredible food carts. To enjoy a bit more solitude and scenery, take your meal over to the nearby Dogwood or Milwaukie Riverfront Parks.

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Thinking of booking a massage at Elk Rock Wellness? LifeBalance members can use the button below to for information on exclusive savings: