Vol. 33 • No. 9
“An ounce of prevention is worth a pound of cure.”
Making Sure You Put Life in Your Work Life Submitted by: Dr. Andrew Comrie
Welcome back to another exciting semester at the UA. You’re probably pretty busy already. As you read this message, you may already be worrying about the stack of emails that require your attention, the upcoming meeting you have to prepare for, and the looming work deadlines that are associated with the start of another fall semester. Oh, and then there is that list of personal stuff you haven’t done yet. It’s exhausting just thinking about it all! How do we avoid letting these relentless, daily pressures turn into an energysapping grind, and instead make sure that we approach them with the freshness and enthusiasm we would have if only there wasn’t so darn much to do? How can we improve our ability to be resilient against stress? The answer is to put more life in our work life. What do I mean by that? We all spend a large proportion of our waking hours at or doing work. So, it stands to reason that our work lives should incorporate a bit of “regular” life, rather than being something separate from it. You want to 78087 09.13
live more healthily? Find a way to blend in your kind of healthy living while at work. Perhaps it’s through exercise — choosing to take the stairs or walking to that meeting across our beautiful campus. Maybe it’s taking a quiet moment each day to gather your thoughts — I know I relish those brief interludes and I try to make sure my calendar allows them. Or maybe it is a social interaction with a colleague as you fetch a cup of coffee. I find it valuable to fit other activities, like playing music or doing something creative, into the pattern of work and home commitments as well. Whatever your choice, do make the effort to put life into your work life, and don’t hesitate to contact UA Life & Work Connections if you would like further resources for personal and work life support.
SEPT. 2013
OuterAisleFresh:
Fresh, frozen, or canned? When it comes to fruits and veggies, it doesn’t matter
You don’t have to know how to pronounce (pronounced “keen-wah”) quinoa to Quinoa is a healthful alternative to grains such as rice enjoy it or couscous.
Nutritionally speaking, all forms of fruits and vegetables count. • Most frozen and canned foods are processed within hours of being harvested, so flavor and nutrition are preserved. • Studies show recipes made with canned foods had comparable nutritional values to those made with fresh or frozen ingredients.
Quinoa is high in fiber and is a complete protein, which means it has all nine amino acids that your body can’t make. Quinoa is also cholesterol free. It comes in white, red, or black varieties, and has a nutty flavor. It can be eaten warm or cold.
• Canned foods are “cooked” before packaging, so they are recipe-ready. • Frozen foods usually require little preparation. Washing and slicing are already done.
Quinoa, which is also spelled quinua, dates back 5,000 years to the ancient South American Andes Mountain civilizations. Quinua means “mother grain” in the Inca language.
• Note: Be sure to check the sodium levels on canned vegetables, particularly if you have high blood pressure.You may want to select low-sodium varieties.
Although a grain, quinoa is often called “vegetable caviar” because it’s related to green vegetables such as spinach and chard. To cook quinoa: Mix one part grain to two parts liquid (water or broth work well). Bring to a boil, reduce heat, and simmer until liquid is absorbed and quinoa is tender. Source: American Nutrition Association
2 © HHI
Source: Fruits and Veggies More Matters
matoes o T d n a a o h Quin irgin olive sp. extra-v b T Chicken wit 2 • th ro m chicken b
• 1 cu o
2 cups fatp quinoa •
garlic, ch il • 2 cloves
free, low-so
opped • 1 sm
diu
all onio
• 2 bonele n, chopped
diced •
ss, skinless
ree crumb 4 oz. fat-f
chicken
led feta ch
eese
chicken quinoa and e th g n ri B Directions: brea ic vinegar m a the broth ls a b . sp mmer until • 1 Tb Si s e r. v e a v le co l d si a n • 8 fresh b a simmer a uce heat to d e R . live oil in a n a p ce side. Heat o in a sau a t il o Se b . a s) te to u broth bout 12 min n strips is fluffy (a a o in u ir in chicke q St e t. th n d ce n u a sl d n is absorbe nion is tra nion until o o d n matoes, a ic rl a tes). Add to d stir g u n in a m k 5 o o t C u o t. skille middle (ab pink in the y tl h d and hot ig sl is icken fully cooke ch is l n ti e n k u ic k o ch l and co Cook unti fat mic vinegar. a ls a b d lories, 13 g n ca a 1 l, 4 si 4 a : b g , in se rv feta chee es 4. Per se uinoa. Serv q r e v o e rv inutes). Se 42 g protein (about 10 m ohydrates, rb ca g 8 3 , mg sodium d fat), 640 (2 g saturate strips • sts, cut into
2 tomatoes,
GetMoving:
Think (and act) like a kid Instead of calling physical activity exercise or working out, give it a better name: play time. Don’t stop there. Grab the kiddos and make play time healthy family time. • Croquet • A treasure hunt • A nature walk through a park • Hopscotch, tag, jump rope, or hide and seek • Walk the family dog (If you don’t have a dog, walk a neighbor’s dog.) • A hula hoop contest • Frisbee® • Wash the car • Rake leaves • Fly a kite on a windy day • Take a trip to a zoo • Play catch • Turn on tunes and have a dance party • Play charades
It’s time to ‘HIIT’ it Want to get more out of exercise in less time? Consider High Intensity Interval Training (HIIT).* It can increase strength and performance with the added bonus of a higher calorie burn. • HIIT involves varying the effort you put into whatever you’re doing — walking, running, biking, or swimming. • During a HIIT session, you exercise “all out” for 60 to 90 seconds, rest for 30 to 60 seconds, and then repeat. • A key principle: always keeping your body guessing. When your body gets used to an activity, improvements slow. • HIIT sessions usually last less than 20 minutes, not including warm-ups and cool downs. • For greatest benefit, pick activities — such as running, bicycling, or swimming — that safely use the largest muscle groups. • HIIT increases the calories you burn during your exercise session and afterward because HIIT increases the time it takes your body to recover from each exercise session.
Sitting in front of the computer doesn’t mean you have to be sedentary. Squeeze your glutes and abs at the same time. Give it a try for a count of 10. Repeat.
• HIIT workouts shouldn’t be done on consecutive days. If you don’t rest your muscles, you can increase your chances of injury. *If you have a medical condition, you may want to check with your physician before you begin a HIIT program.
How to not be a nervous Ned or Nelly at your next sports competition
To keep sports performance anxiety under control:
• Be prepared. Last-minute practicing or training can never replace proper training and readiness. Being prepared also means having the right equipment, clothing, and accessories. • Get good sleep, especially the night before the event. • Eat right. Try to avoid fried foods, which may upset your stomach. Instead, opt for whole-grain bread and peanut butter. • Be on time or early to warm up and get
familiar with the area. Give yourself plenty of time for a pre-event bathroom break. • Keep your heart from racing before the race starts with conscious, controlled breathing. Relax your muscles. Let your mind drift to a happy place. • Burn nervous energy. If you feel anxious, move your body. Warm up with active stretching or walking, but nothing too strenuous. • Compete often to get used to the competitive atmosphere.
3
TheWholeYou PhysicalHealth: You shouldn’t kid around about kidney disease More than 20 million Americans may have kidney disease, and many more are at risk and may not realize it. The good news: If a problem is detected early enough, it can usually be treated. Anyone can develop kidney disease at any age. Risk factors for developing kidney disease include: • Diabetes • High blood pressure • Heart and blood vessel disease • A family history of kidney failure Early kidney disease has no symptoms. Testing is the only way to know if your waste-filtering organs are having troubles. The sooner you are aware you have kidney disease, the sooner you can get treatment to help delay or prevent kidney failure. Treating kidney disease may also prevent heart disease. Ask your health-care provider at your next office visit whether you should have your kidneys tested for disease. Source: National Kidney Disease Education Program
Avoid the jet lag crash and burn
Traveling across time zones can lead to jet lag, when your body’s internal “clock” is out of sync with the local time. The problem can be a mild nuisance or significantly affect how you function.
You may have jet lag if, after traveling across time zones, you: • Feel sleepy during the day • Are unable to fall asleep at night (after eastward flight) • Wake up early in the morning (after westward flight) • Wake up frequently when sleeping • Are less alert and productive during the day • Are less able to concentrate • Suffer stomach and gut issues, and have a loss of appetite
To prevent jet lag • Select a flight that lands in the late afternoon/early evening local time. • A few days before traveling, shift your sleep and wake-up time to match the time of where you’re going. • Change the time on your watch to the destination time when you board the plane. • Avoid alcohol; drink water. • Try not to eat a heavy meal when you arrive at your destination. • Sleep with earplugs and an eye mask to reduce noise and light. • Get sun. Sunlight can help the body to get back in sleep sync. Source: FusionSleep, www.fusionsleep.com
5 reasons to call 911 Deciding whether a situation — either involving yourself or someone else — is a medical emergency can be tricky. If you aren’t sure how severe the condition is, always contact emergency medical professionals by calling 911.
Here are questions to consider:
4 © HHI
1. Is the victim’s condition life or limb threatening? 2. Could the condition worsen and become life or limb threatening on the way to the hospital? 3. Could moving the victim cause more injury? 4. Does the victim need the skills or equipment of paramedics/ emergency medical technicians? 5. Would distance or traffic conditions delay getting the victim to the hospital?
TheWholeYou
Put a gag order on gossip and rumors
EmotionalHealth:
A parent’s cheat sheet to calming kids
To help kids learn to ramp down:
If your children bounce off the walls, are too loud, frequently fidget, or have trouble playing well with others, your little ones may have hyperactivity issues.
• Speak in a calming voice without frustration or yelling. If you want your children to be calm, remain calm yourself. • Provide regular, structured physical activity to help redirect unfocused hyper energy. • Find activities that allow children to develop creativity and release emotional energy. • Massage temples or scalp, lightly run your fingers through their hair, or rub their shoulders. • Encourage children to monitor their breathing when overly stimulated. Teach them to take deep breaths.
• Stick to routines. Make certain children know what is expected of them and the consequences for not following expectations. For more ideas on how to calm kids, go to Sep.HopeHealth.com Source: Emily Kensington, PhD, LCSW, www.add-treatment.com
Just like with the childhood game of telephone, sharing “news” about someone or something can lead to the spread of misinformation and negative feelings. Here is one technique to stop rumors and gossip. The Block — Use this move when you’re in a group of people and someone begins to gossip about a person who isn’t there. As soon as you hear gossip, say, “I want to step in for a minute. I’m trying this new thing out. I don’t talk about a person unless he or she is here. Because ‘Amy’ isn’t here, I don’t think it’s fair that we talk about her. Thanks for helping me stick with my rule.” You may come off as condescending if you don’t deliver it correctly. Be humble and honest. You’ve put the blame on yourself, so everyone can walk away not offended and the gossip is blocked. An exception to this rule: It may be OK to talk behind someone’s back, if your conversation is designed to be helpful to that person. Source: Marina Sbrochi, relationship and dating expert
Setting e-boundaries Q: What are warning signs that you’re spending too much time using electronics? A: Ask yourself,“What do I do first thing in the morning and last thing at night? Do I check my smartphone, computer, or television?” If you answered “yes,” that’s a good indication that you’re hooked to your electronic device.
Q: How do you set boundaries? A: Set daily time limits to spend on Twitter or Facebook, surfing the Web, or watching TV. When you look back on your life five years from now, do you want to remember the time you spent tweeting? Source: Hunter Phoenix, certified life coach, national speaker, author of Perfect Lives and Other Fairy Tales, www.HunterPhoenixCoaching.com
5
FiscalFitness:
The lowdown on life insurance To determine whether you need life insurance, ask yourself, “Would my death leave anyone in a financial bind?”
• If you don’t have dependents and have enough money to cover your debts and the cost of dying, you may not need life insurance. • If you have dependents and/or don’t have enough assets to cover your debts and cost of dying, you should consider a policy.
The rule of thumb: Once you become a parent, any adult in your house should carry life insurance until the youngest child completes college.
Term vs. permanent life insurance Term life insurance pays a certain amount if the insured individual dies during a specified time. The term may be one, five, 10, or 20 years or longer. Term insurance policies are: • The least expensive • Have no cash value • Are usually renewable • Can sometimes be converted to permanent life insurance Permanent life insurance doesn’t expire. It provides coverage for a lifetime, if premiums are paid on time. Most policies offer a savings or investment component with insurance coverage. Permanent life insurance policies: • Can have loans taken against them • Have premiums that don’t change • Build cash value
Kids and credit cards Most moms and dads want to help their children learn to be money smart. At some point, it becomes time to teach kids about credit cards. When children become teenagers, consider debit cards. Debit cards tied to bank accounts get teens used to carrying cards and not buying more than they can afford. When kids start driving, think about gas cards, which allow kids to make small purchases without going on shopping sprees. After high school graduation, consider getting kids their first true credit cards. Find ones with low limits (say $500), low interest rates, and low (or no) annual fees. Apply for a new joint card. Just adding kids to your existing credit cards (known as “piggybacking”) doesn’t help them build a credit history. By the end of college (or 21 to 22 years old), consider cutting credit ties with kids. Let kids know of the plan ahead of time so they can prepare to take over.
It’s never too late to go back to school. Take classes to give your career a boost, enhance your skill set, and increase your earning potential.
Budgeting when you’re busy (or just don’t want to do it) • Use a technology-based budgeting tool. Many programs can connect with your online bank records to easily gather historical spending patterns that you can tweak to meet your financial goals. Check with your bank, which may offer a program as part of its online banking. Before entering personal or bank information, research to make sure the site, app, or program is secure. • Automate as much as possible. You can usually set up a recurring payment either through your bank’s Website or the Websites of your creditors and service providers.You can also set up automatic transfers into savings and retirement accounts.
6 © HHI
Mark Your Calendars Fall Flu Shots Please check lifework.arizona.edu for a schedule of locations and times that flu shots will be available on campus.
Open Employee Health Screening Dates Thursdays, September 19, October 31, November 21 Registration required. Please call 621-2493 or email rowana@email.arizona.edu. This program is for benefits-eligible employees. The screening includes blood pressure, total cholesterol and HDL, body composition, cardiac endurance step test, nutrition, fitness, and resilience consultation. If you are concerned about your risk for diabetes, you may also have the A1c diabetes screening for a $10 charge. This screening measures your long-term glucose levels (A1c). Neither blood test requires that you fast.
Bio 5 Lecture Series Thomas Keating Building (Bio5) Room 103 Noon to 1pm Call 626-0087 for more information Bring your lunch and join us for a monthly presentation on a pertinent topic! September 4: Smart Meals Quick Lunch and Breakfast Ideas Presenter: Jodi Charvoz, MEd, RD, ACE October 2: Developing a Healthy Body Image Presenter: Nancy Rogers, MS, RD November 6: Effective Weight Management: Overcoming the Barriers Presenter: Nancy Rogers, MS, RD December 4: Beyond Hunger — What Makes Us Eat? Presenter: Nancy Rogers, MS, RD
Walks With Campus Leaders Please check online at lifework.arizona. edu/wsw/walks_with_campus_leaders for an updated schedule.
Resistance Bands for Strength Classes Mondays: Kiewit Auditorium, Noon to 12:40pm
Wednesdays: Student Union, Tubac Room (4th floor), Noon to 12:40pm Fridays (every 2nd, 4th, and 5th Friday): University Services Building (USB), Room 216, 12:30 to 1pm
Employee Wellness Facebook Page! For all the latest,“like” us at Employee Wellness — The University of Arizona or follow the link at lifework.arizona.edu.
Weight Watchers at the UA Check our website for dates and locations.
Fall Weight Loss Challenge Want to keep yourself accountable by a weight check? Wednesdays, September 11 and October 9 LWC Office, 8 to 11:30am or SU Copper Room (4th floor), 9 to 11am For more information, please check lifework.arizona.edu or contact Jodi Charvoz at 626-4760.
UA Food Day Event www.uafoodday.com Don’t miss it! Wednesday, October 23, on the UA Mall from 10am to 2pm
Fall Professional Development Series, Human Resources Department For a full list of classes or to register online: www.hr.arizona.edu/pds or call Chelle at 621-8298. October 16: Eating Healthy at Work USB Building, Room 214 Presenter: Nancy Rogers, MS, RD October 30: Workplace Workouts USB Building, Room 214 Presenter: Jodi Charvoz, MEd, RD, ACE
Tai Chi for Health Tai Chi is a mind/body activity known for its health benefits, including stress reduction, balance, and joint pain improvement. UA Life & Work Connections offers a free 12- or 16-week Tai Chi for Health class. Registration is required for the 12- or 16week class. Check lifework.arizona.edu for information about a new Tai Chi for Health class to be offered in the fall “Tai Chi for Energy.”
Continuous Offerings For more information on any programs, please call 621-2493. Individual Counseling/Consultation: Free, voluntary, and confidential counseling. Issues include but are not limited to alcohol and drug abuse, marital or relationship difficulties, parenting issues, stress, anxiety, depression, and job/career difficulties. Supervisor Consultation: Regarding individual and work group issues. Call for an appointment. Child Care and Family Resources: For a personalized phone or in-person consultation for infant/toddler, preschool or school-age care needs, please call 621-9870. For information on the Child Care Voucher and Sick Child and Emergency Back-Up Care Programs, please call 621-4365. Visit lifework.arizona.edu for forms, guidelines, and detailed information. Elder Care and Life Cycle Resources: This service provides a broad spectrum of programs and services to address elder care issues for employed caregivers. Individual consultations are available by calling 621-4770. Nutrition/Fitness Coaching: Call Nancy Rogers, MS, RD at 621-4601, or Jodi Charvoz, MEd, RD, ACE at 626-4760 for more information or to schedule an appointment. Work/Life Support: Please call 621-9870 to learn more about new ways of working. Consultations and group presentations are available regarding University workplace/ workforce issues. Flexible scheduling, alternative work arrangements, planning tips, and strategies. Employee Health Screenings: We will come to your department, for groups of 12 or more, assess blood pressure, total cholesterol/HDL, % body fat, cardiovascular endurance, and individualized consultation on your test results. No room for a full screening? Ask us about having a Mini Screening at your location. Please call 621-2493 to schedule a department screening.
Weight control:
HealthLetter
Cut back on kids’ sweet treats Try to limit the amount of added sugars children consume daily.
— Abigail Van Buren “Life is like a coin.You can spend it any way you wish, but you only spend it once.” — Lillian Dickson
• Serve smaller portions. You don’t need to cut out sweet snacks and desserts completely. A little can go a long way. Use smaller bowls or plates for desserts. Have kids split a candy bar or cupcake.
“Chronic disease is a foodborne illness. We ate our way into this mess, and we must eat our way out.”
• Avoid using sweets as rewards. Instead, let your children know you’re proud of them with kind words, hugs, or non-food items such as stickers.
— Mark Hyman
• Make fruit the everyday dessert. Try serving baked apples or a frozen 100% juice bar. • Play sugar detective in the cereal aisle at the store. Teach kids to find the amount of sugars in cereals. Have the kids compare cereals they like and select the one with the lowest amount of sugar. • Make good foods fun. Create a smiley face with fruit or cut fruit into shapes using cookie cutters. Source: United States Department of Agriculture, Center for Nutrition Policy and Promotion
8 © HHI
“If you want your child to turn out well, spend twice as much time with them and half as much money.”
“The simplest toy, one which even the youngest child can operate, is called a grandparent.” — Sam Levenson