Capital Benefit Services

Capital Benefit Services Capital Benefit Services is the leading consultant for Association Health Plans in the PNW.

We've got World Cup fever!!
06/17/2026

We've got World Cup fever!!

Have you stretched today? Stretching not only keeps our muscles flexible and limber but also helps our joints stay healt...
06/08/2026

Have you stretched today? Stretching not only keeps our muscles flexible and limber but also helps our joints stay healthy too! Without stretching, we’re all at greater risk for strains, sprains, and muscle/joint damage.

It doesn’t have to be an overwhelming or time-consuming addition to your daily life either! You could stretch for a few minutes in the evenings while watching TV, briefly before/after working out, or when you first wake up.

For a good full body stretch:
Target your calves, hamstrings, hip flexors, quads, shoulders, neck/back, and arms. Use active dynamic stretching in the morning such as arm circles, leg swings, and lunges before and exercising. After exercise though or at night, use static stretches (holding 15-60 seconds per stretch) to reduce stiffness and help your muscles recover better.

You'll be amazed at how much better you feel after adding a daily stretching routine into your life!

Protein helps maintain/build muscle, mobility, bone health, injury recovery, the list goes on! As we age muscle loss can...
05/29/2026

Protein helps maintain/build muscle, mobility, bone health, injury recovery, the list goes on! As we age muscle loss can start earlier than most people think, making protein and strength habits more important every year. Staying proactive now can make a major difference in how strong and independent you feel later in life!

Are you getting enough protein? Use the simple formula to be sure: body weight ÷ 2 + 40-50g = your daily target.

Examples of High Protein Foods -
1. Lean meats such as chicken, turkey breast and fish (25-30g per serving). As a vegetarian/vegan substitute, tofu is high in protein as well (15-17g per serving)!
2. Eggs (2 eggs = 12g)
3. Plain Greek yogurt (15-20g per serving). Great on its own or use it as a dairy substitute in almost any recipe!
4. Lentils and beans (15-18g per serving)

Remember, protein works best with resistance training! So, maintaining consistent exercise with resistance such as calisthenics or weightlifting further improves your overall strength as well.

Trust us, you’re going to want to hear us out on this one! Noise‑induced hearing loss is a very common—and very preventa...
05/23/2026

Trust us, you’re going to want to hear us out on this one! Noise‑induced hearing loss is a very common—and very preventable—health issue, but we often don’t pay attention until it’s too late. See some tips below for some great ways to prevent long-term damage to your ears!

Prevention Tips:
1. Follow the 85 dB rule: Prolonged exposure above ~85 decibels can damage hearing over time (for reference, a typical lawnmower runs about 90 decibels)
2. Wear ear protection: When using table saws, heavy machinery, power tools, or even w**d eaters; consider using ear protection
3. Lower the volume: Keep volume below ~75% and avoid max settings, especially when it comes to using headphones (which can exceed 100 dB)
4. Limit exposure time: The shorter the window, the safer it is for your ear exposure

What to Keep in Mind:
- Hearing loss is permanent—damaged ear cells do not grow back, so make sure to take it seriously
- Risk isn’t just at work—earbuds, concerts, and yard work all add up over time
- You may not notice it early—so some of the first signs to pay attention for are ringing ears or needing higher volume in normal settings
- Small changes (lower volume, short breaks, and protection) can significantly reduce your long‑term risk

Protecting your hearing doesn’t require major lifestyle changes—just a few small adjustments that add up to a longer life span for your ears!

We had the most incredible weekend with our construction community at Dozer Days! Props to Kaiser Permanente for co-spon...
05/19/2026

We had the most incredible weekend with our construction community at Dozer Days!

Props to Kaiser Permanente for co-sponsoring and Dozer Days for hosting. Kaiser Permanente Washington, Dozer Day Seattle

As mental and physical health are deeply connected, this May we’ve decided to explore this connection and offer some tip...
05/15/2026

As mental and physical health are deeply connected, this May we’ve decided to explore this connection and offer some tips to help!

Tips for Better Mental & Physical Health Connection:
1. Get regular exercise – Even a short brisk 10-minute walk can turn your day around in terms of alertness, energy, and mood!
2. Regular meals & hydration – A balanced diet (including protein, essential fatty acids, complex carbs, vitamins, minerals, and plenty of water) have been shown to improve brain development and function.
4. Prioritize your sleep – Try your best to stick to a sleep schedule, avoiding blue light before bed, and get enough sleep (7-8 hours a night).

We encourage you to take some time to check in on your mental health as well as the mental health of those you love!

If you find yourself to be struggling and could use help, speak up to someone you're comfortable with. Whether that be a friend, family member, or your primary care physician - It's okay to be honest and just say "I'm struggling" or "I'm not feeling like myself". Alternatively, you can call or text 988 to connect with a trained counselor anytime—it's confidential and available nationwide.

If someone comes to you for help, it is important to listen without judgement. You don't need to have all the answers or fix everything, rather focus on being present and supportive. Should they be in immediate danger though, always call 911 or seek emergency care right away.

Legumes — beans, peas, lentils, and chickpeas are some of the most overlooked foods when it comes to long‑term health! N...
05/11/2026

Legumes — beans, peas, lentils, and chickpeas are some of the most overlooked foods when it comes to long‑term health!

Not only is high legume intake linked to longer lives, but they're packed with fiber, plant protein, and nutrients that help regulate blood sugar, improve heart health, AND keep you feeling full longer. The best part? They’re inexpensive and easy to add to meals!

Try:
1) Adding beans or lentils to meals you already eat—tacos, soups, salads, or rice dishes
2) Occasionally swap legumes in place of meat
3) To aim for a ½ cup serving a few times per week to start. Then aim to consume 20-30% of your weekly protein from legumes
4) Using convenient options like canned beans (rinse to reduce sodium) for quick meals

Remember:
- Legumes are high in fiber, so increase intake gradually to avoid digestive discomfort
- Consistency matters more than quantity—regular small servings add up
- Pairing legumes with other whole foods (vegetables, grains) works best

Did you know that your blood sugar naturally rises as food is broken down and absorbed? Well, according to a large revie...
05/01/2026

Did you know that your blood sugar naturally rises as food is broken down and absorbed? Well, according to a large review of studies published in Sports Medicine, walking for 2–5 minutes after a meal significantly reduced post‑meal blood sugar compared to sitting and helped blood sugar stay more balanced!

Give it a Try!
- Pick one meal to try it with like right after lunch or dinner
- Walk for 2–5 minutes within about 60 minutes after eating
- Don’t need to go fast—you should be able to talk comfortably
- Walk anywhere: around the building, down the block, or through the house
- Focus on consistency, not speed, distance, or sweat

Keep in Mind -
- This works because muscles pull sugar out of the bloodstream as soon as you move
- You don’t need a full workout—short, light movement is enough
- Even short walks matter when done regularly

Your gut plays a much bigger role than simple digestion. In fact, about 70% of the body’s immune system is housed in the...
04/24/2026

Your gut plays a much bigger role than simple digestion. In fact, about 70% of the body’s immune system is housed in the gut! Despite this, fewer than 1 in 10 U.S. adults get enough fiber each day, one of the most important nutrients for a healthy gut microbiome. Below are some tips on how to improve your gut health:

Start with Fiber -
1) Aim for fiber at every meal by including fruits, vegetables, beans, oats, or whole grains.
2) Include water when gradually increasing fiber as this helps prevent bloating or discomfort.
3) Most Americans fall short of the recommended fiber intake, impacting not only digestion, but heart and immune health.

Support Gut Bacteria with Variety & Fermented Foods -
1) Include fermented foods like yogurt, kefir, sauerkraut, kimchi, or miso a few times per week; these foods naturally contain beneficial bacteria.
2) Focus on variety, rotating different fiber-rich foods supports diverse gut bacteria.
3) Make easy swaps, such as whole‑grain breads and pastas or adding beans to soups, tacos, or salads.

Remember, food comes first! While sometimes probiotic supplements can help improve overall nutrition, most experts agree that fiber-rich foods should be the foundation of gut health. Always talk with a healthcare provider though whenever considering a regular supplement, especially if you have digestive conditions or a weakened immune system.

What you eat—and when—can be the difference between steady energy and hitting the wall halfway through your shift. Remem...
04/21/2026

What you eat—and when—can be the difference between steady energy and hitting the wall halfway through your shift. Remember: protein for stability, carbs for energy, and salt to replace what’s lost in sweat will help in the long run!

Here’s a few tips to try and see what works best for you -

Before & Early in the Shift:
1) Lead with protein – Eggs, Greek yogurt, nut butter, or meat can help stabilize blood sugar and prevent early crashes.
2) Add slow carbs – Oats, whole‑grain bread, potatoes, or fruit provide lasting fuel without spikes.
3) Don’t skip salt – Sodium helps retain fluids and supports muscle function.
4) Hydrate early – Don’t wait till you’re thirsty to start getting your water intake!

During the Workday:
1) Eat smaller, steadier meals – If possible, aim for something every 3–4 hours instead of just a heavy lunch.
2) Pair carbs with protein – Fruit + nuts, jerky + crackers, or cheese + berries can offer a good balance for energy.
3) Replace what you sweat out – On hot or highly physical days, water alone isn’t enough—add electrolytes or occasional salted snacks.
4) Avoid sugar-only fixes – Energy drinks, candy bars, and processed sugars can spike fast but crash hard, leaving you worse off.

Address

15375 SE 30th Place Ste 380
Bellevue, WA
98007

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+14256418093

Website

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