livewell spring 2009  volume 4 issue 2
in this issue walk the talk Time for a Staycation active commuting
UI Wellness
a unit of UI Human Resources
UI Wellness
staff
in this issue
UI Wellness is a unit of UI Human Resources. Joni Troester Director joni-troester@uiowa.edu 335-2692 • 121-50 USB Megan Moeller Coordinator megan-moeller@uiowa.edu 335-5424 • 111 CC JoAnna Arguello Health Coach joanna-arguello@uiowa.edu 353-2973 • 111 CC Erin Litton Health Coach erin-litton@uiowa.edu 353-2974 • 111 CC Carla Melby-Oetken Health Coach carla-melby@uiowa.edu 353-2973 • 111 CC JoAnn Miller Health Coach joann-miller@uiowa.edu 353-2975 • 111 CC Jean O’Donovan Secretary jean-odonovan@uiowa.edu 353-2973 • 111 CC Ruth Hurlburt Secretary ruth-hurlburt@uiowa.edu 353-2314 • 121 USB Layout and Design by IMU Marketing & Design Printed by UI Printing Services on recycled paper
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welcome to the new liveWELL newsletter. We are highlighting a number of services and events at The University which support a holistic model of wellness encompassing social, environmental, physical, spiritual, occupational, intellectual, and emotional well-being. This edition focuses primarily on Environmental Wellness. It is my hope that the content of the liveWELL newsletter each quarter will inspire you to make small changes to enhance your personal health. Over time, small changes net big results – not just for individuals but for entire populations.
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What sustainability means to you (and UI)
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Time for a Staycation Fitness for the body, mind and budget
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Active Commuting Spend less, see more: Bike to work!
Joni Troester Director liveWELL @ UI At The University of Iowa, we aspire to fully incorporate health and wellness into the lives of our campus community members. This is possible through a commitment to continuous development of a healthy campus culture in the spirit of learning and discovery that is at the heart of a distinguished public university.
Walk the Talk
regular f e at u r e s
What’s the Wheel of Wellness?
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Monthly $500 Winners
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Q&A with a Health Coach: Eating for Energy
Look for different sections of the Wheel of Wellness throughout the newsletter. Get ideas for balancing your seven dimensions of wellness on page 15.
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Calendar of Events
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W
hen you leave your office during the day and cross campus to attend a meeting, instead of driving and contributing to additional greenhouse gas emissions, parking problems and traffic congestion on campus, you could walk. Walking is a sustainable action that minimizes your environmental impact while improving your body and mind.
Walk the Talk
What Sustainability Means for You (and UI) by Liz Christiansen Director of the Office of Sustainability at The University of Iowa
This article represents PHYSICAL and ENVIRONMENTAL dimensions of Wellness
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I ask that you take a short minute during your walk and think about working more sustainably.Your walk is a great time to reflect on what you can do in your own work area to contribute to sustainability at The University of Iowa.
environmental, economic and equity challenges facing us. It makes sense that we daily provide tangible examples to those students of how to work in a sustainable manner. For their sake, we must walk the talk of sustainability.
Since most of us teach or work with students in our offices, labs or classrooms, we Your walk should be their first A new Certificate in Sustainability models for sustainable is a great time (beginning in fall 2009) will allow action. The energy to reflect on students to pursue a study of generated to support what you can sustainability in a variety of areas. o u r c l a s s ro o m s , This effort is a fulfillment of the offices, and buildings do in your own promise made by President Mason with lighting, heating work area. in her visionary Earth Day 2008 and cooling is a major speech in which she called for source of greenhouse gas emissions. a strengthened commitment to While the UI is making considerable progress in energy conservation sustainability at UI. and reducing our dependence on We are educating a new generation coal combustion, we all need to of thinkers, innovators and make a greater commitment to entrepreneurs that will help reducing energy demands. There are the world meet the profound
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fundamental, common sense changes you can make in your own work area. Run through this short check list: Do I turn off my office lights when I leave for the day, for a break or even for a staff meeting? Do I have a power management system installed on my computer that allows my computer to “go to sleep” after a short period of nonuse? Do I turn off my computer when I leave for the day? Do I have energy-efficient lighting (fluorescent, compact fluorescent or LED) in my office and my building?
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Do I avoid printing and copying when I can? Do I use a printer that has duplexing (double-sided printing) as the default option? If your answer isn’t “yes” to every single one of these questions, then you need to take action to change now. Done in concert and community, these changes can have truly beneficial and significant impacts by improving our environmental performance and saving energy dollars. These changes make us more sustainable. What the Office of Sustainability does: ·· Connect individuals and organizations with similar learning, research and living interests
·· Coordinate current and future sustainability projects across campus ·· Enhance the credibility of our sustainability efforts by collecting data and reporting progress ·· Communicate that progress to students, faculty, staff and community residents
we are doing business from now on. When you return from your walk, take your students around the office to show them how you’re making a commitment to sustainability. Show them you are willing to walk the talk of change for a better world.
·· Promote a culture of change that brings about a sustainable world The greatest and most long-lasting change we can make is to educate students in the classroom, on the job and through the rigors of research, to embed sustainability principles in all that we do.
the Director of the Office of Sustainability, started her appointment in UI Facilities Management in December 2008. liz christiansen,
It’s time to get serious about working sustainably. This is the way
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500 Monthly Winners
$
In 2009 there are TWO $500 winners each month – all who have taken their Personal Health Assessment (PHA) in 2009 are eligible every month. Take your PHA at your Self-Service website (https://hris.uiowa.edu). The PHA is available to staff and faculty in 50% or greater regular positions at The University.
january Jill Masonholder Nursing Assistant UIHC “Since taking my Personal Health Assessment and printing off my feedback report, I have cut down on saturated fats and have turned to more fruits and veggies.”
Bob Robertson Pharmaceutical Services, College of Pharmacy “After purchasing pizza for my department and encouraging them to take their Personal Health Assessment, I bought myself a new fishing pole and racquetball shoes.”
february Brett Faine Pharmacy, UIHC “I won’t be making any drastic modifications after taking the survey, but I will continue with what I am doing to maintain a healthy lifestyle. The $500 will help with the cost of new furniture that I’m purchasing!”
Q&A with the health coach joann miller, Registered and Licensed Dietitian Health Coach with UI Wellness liveWELL Program
Q.
At the end of my work day I feel sluggish and don’t have a lot of energy to do the things I need to do at home.What are some things in my diet that could be impacting my energy levels?
A.
To understand how your food choices could be impacting your energy levels, try to keep a detailed food diary on at least three days of the week. Choose days as close to “normal” as possible; meaning a day when you’re eating about the same type of snacks, lunch, etc. at approximately the same times. Once your diaries are complete, take a look at the types of food that you’re frequently consuming. I’ve broken foods into “Energy Drainers” and “Energy Boosters.” energy drainers
energy boosters
Caffeine
Celery with Peanut Butter
Most Vendo-Land Foods Whole grain crackers with Cheese Alcohol Low-Fat Yogurt Energy Drinks or Soda Trail Mix High Fat or Fried Meals Cottage cheese with Fruit
Jody Reinier Communication Technology, UIHC “Before, my exercise was very limited. Now, I use the facilities (basketball, racquet ball and the track) at the Field House at least 2-3 times a week. I feel so much better about myself mentally and physically.”
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You may also feel drained if you go too long without eating. Try a snack about three hours after lunch to help with end of the day energy slumps. If you want more assistance in looking at your food choices and are ready to take action, consider working one-on-one with a Health Coach. Schedule an informational appointment today by calling 353-2973 or emailing livewell@uiowa.edu. liveWELL 9
T
imes are challenging. Being prepared to face uncertainty with a positive attitude will help in the long term. Setting aside time for the three “R’s” is a great investment in your time and can help prepare you for whatever lies ahead. Just saying the words “Rest, Relaxation, and Rejuvenation” can be calming. If a family vacation is in the plans this summer, consider sticking around the area and doing activities that completely remove you from some of the stressors related to work and home–in other words, a “STAYcation!” Call a family meeting to discuss things that would be fun to do, but won’t break the budget. There are hundreds of ideas for staycations that conjure up feelings of Rest, Relaxation, and Rejuvenation–some require more creativity than others.
Rest & Relaxation
Rejuventation (Fun!)
··Turn your home into a spa or even a beach. ··Visit local attractions that you’ve never been to such as Stone City, Maytag Dairy Farms, or the Amana Colonies ··Go to www.corridorbuzz.com for more ideas
··Collaborate with neighbors to have a themed block party. ··Do it yourself projects around the house to increase organization, home value, or curb appeal. ··Set up an obstacle course, magic show, or carnival in the back yard.
win a gift bag! If you have other ideas, email them to livewell@uiowa.edu with “Staycation Ideas” in the subject line before June 1, 2009. Two winning ideas will be chosen and the author of each will receive a gift bag from UI Wellness and their ideas featured in the July 2009 liveWELL newsletter.
Staycations
for Rest, Relaxation, and Rejuvenation by megan moeller Coordinator, UI Wellness, Human Resources
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This article represents SOCIAL, EMOTIONAL and ENVIRONMENTAL dimensions of Wellness
Services to Build Your Financial Fitness Brought to you by UI Human Resources Employee Assistance Program ··Referral to local financial counseling service is also available. www.uiowa.edu/hr/fsseap or 335-2085 ··Free, confidential phone counseling (888-456-2227) and online education through the BALANCE program www.uiccu.org/financial-education.
UI Benefits Monthly calendar for financial education opportunities and options for saving and investing money. www.uiowa.edu/hr/benefits Learning & Development Skillsoft, Books 24x7, and courses www.uiowa.edu/learn Continuous Quality Improvement Employee Discount Program www.uiowa.edu/~cqi/uiedp
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Active Commuting: Spend Less, See More!
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n active commute means using some form of physical activity to get to and from work or even around campus while at work. Most of us have primarily sedentary jobs. Incorporating daily physical activity into our commute is a win-win situation. We will spend less on transportation fees like parking and gas, contribute to a reduction in carbon dioxide emissions, and fit in exercise–all while being able to appreciate the fresh air and our surroundings. If you are not ready to use active commuting as a way to get to/from work, consider options within your day to: ·· Walk to meetings and use campus walking routes (www.uiowa.edu/ hr/wellness/resources/maps) ·· Take the Cambus from the Main Campus to the Oakdale Campus (or vice versa) ·· Walk downtown for errands Dur ing May 10-16, many opportunities are available to celebrate the active commute as a part of the nationwide Bike to Work Week. Commuter breakfasts will be held on ·· Monday, May 11–College Green Park, Iowa City ·· Tuesday, May 12–Kinnick Stadium (Melrose Ave/South Side)
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·· Thursday, May 14–Sugar Bottom Bikes, North Liberty Visit www.cicbikeweek.org for all of the events including a “Mayor’s Ride” and Bike Rodeos.
Rent a bike! The Touch the Earth Outdoor Rental Center has bicycles and equipment for rent. Daily, weekly and weekend rates are available. Thinking of trying something new? Tandem bikes are also available to rent. Touch the Earth is part of the Hawkeye Tennis & Recreation Complex which is located off of Mormon Trek Boulevard, west of the Athletics Hall of Fame. For more information, visit www.recserv.uiowa.edu/programs/TTE/.
Did you know? ·· Bicycling burns 350 to 700 calories per hour and new bicyclists can increase aerobic capacity by 20%. ·· The average bike trip costs one cent per mile compared to 34 cents per mile for a car. ·· Bike trips in the city that are less than three miles, can actually decrease travel time. From Coralville/Iowa City Bike to Work Week website, www.cicbikeweek.org continued on next page
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active commuting solutions
Live too far from work? try park and bike
East Side Iowa City: Rochester and 1st Ave, near Hickory Hill Park North Side Iowa City: Dubuque Street Water Plant, follow the trail into City Park and use the Iowa River Corridor Trail South Side of Iowa City: Napoleon Park, use the Iowa River Corridor Trail
Or use the bus and your bike!
Ride the bus using the frontmounted bike carriers on Iowa City Transit (www.ic.gov) and Coralville Transit (www.coralville.org) busses and get off a few stops early to ride in to work. Or, ride your bike to a near bus stop and ride the bus to work; Either way, you are saving gas or improving your health.
West Side of Iowa City: Park near City Park or around Park Drive, use the Iowa River Corridor Trail
This article represents PHYSICAL and ENVIRONMENTAL dimensions of Wellness
For Iowa River Corridor Trails and a Bicycle Parking Guide, visit www.jccog. org. Please be aware of signage limiting the use of parking in certain areas.
Need to clean up after your commute? Locker rooms and showers are available at these facilities. Field House
Fitness East
Robert A. Lee
(on Grand Ave)
(Halsey Hall off Madison
Center (Burlington
Available 6:00am-
Street) Available 6am-
and Gilbert Street)
10:30pm. For more
10:30pm. For more
Available 6:15
information call
information call Fitness
am-9:30 pm. For more
Recreational Services at
East at 335-0525.
information call the City
335-9293.
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of Iowa City at 356-5100.
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Dimensions of Wellness
Slices of the Wellness Wheel are highlighted throughout the newsletter to assist you in your wellness goals. Work on your own personal wellness model by participating in the UI Wellness Well On Our Way (WOOW) program. Sample goals that you may set monthly include: Social I will walk with ______ for 15 minutes over my lunch hour at least 3 days next week. Occupational I will read “Managing Workplace Chaos: Solutions for handling information, Paper, Time, and Stress,” a free resource from Books 24x7. (ISBN: 0814471277) Environmental I will bring my reusable water bottle from home instead of buying a bottle of water or soda.
Physical I will participate in the Iowa City / Coralville Bike to Work Week on at least two days May 10-16. Emotional I will pay myself and my significant other at least one compliment every day this week. Intellectual I will do a crossword puzzle or soduku while on the stationary exercise bike. Spiritual I will say a prayer or meditate for at least 10 minutes on 5 days of the week.
As you can see, the dimensions overlap. Walking with a friend while outside hits physical, social, environmental and maybe even the emotional and spiritual dimension! Sign up for Well On Our Way to set goals for yourself in each of these dimensions while earning points to the Wellness Store!
Register and participate at www.uiowa.edu/hr/wellness. liveWELL 15
Calendar of Events Visit www.uiowa.edu/livewell/calendar for dates, time, locations, and registration information or call 353-2973.
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Office Series at University Services Building
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Iowa City/Coralville Bike to Work Week cicbikeweek.org
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Active 22 Office Series
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at USB
Health 23 Coach CSI at UIHC Atrium Dining Rooms E&F
Health Coach CSI: Manage Your Energy, Not Just Your Time (back by popular demand)
June 2009
at PBB May 19 at UIHC Atrium Dining Rooms E&F on May 21
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Health Coach CSI: Eating for Reasons Other Than Hunger (back by popular demand)
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New Weight Watchers@Work groups forming   (IMU and UIHC)
Individuals with disabilities are encouraged to attend all University of Iowa sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact UI Wellness at 319-353-2314.
we welcome you
UI Wellness Human Resources liveWELL program 111 CC, Iowa City, IA 52242 phone 319-353-2973 uiwellness@uiowa.edu