VOL. 34, NO. 7
“An ounce of prevention is worth a pound of cure.”
NOVEMBER 2014
UA is Now Tobacco-Free:
A Great Time to Quit Submitted by: Myra Muramoto, MD, MPH, UA alumna, interim head of the Department of Family and Community Medicine, and national leader in tobacco-cessation research
Every UA-owned building and vehicle on all University of Arizona campuses is now tobacco-free, under a policy that went into effect August 25, 2014. Students, faculty, employees, contractors, volunteers, and visitors are expected to refrain from using products that contain tobacco or nicotine, including chewing tobacco, while on campus. Pending further study, UA policy does not currently ban e-cigarettes, which are marketed as a “safe” alternative to tobacco products. But FDA scientists who tested e-cigarettes found varying amounts of nicotine and other cancercausing chemicals. The only guaranteed safe approach is not to smoke or vape. Now is a great time to quit tobacco altogether. When you choose to do so, it helps to remember why you’re quitting — perhaps to be healthier or to save money. Another great reason is that tobacco gets in the way of achieving important goals — like living a long and healthy life. Tobacco causes everything from chronic cough to a slew of cancers — not just lung cancer — as 78087 11.14
well as heart disease, non-malignant lung disease, osteoporosis, and more. All of these diseases interfere with quality of life and ultimately shorten your life span. Much of my research has focused on “concerned others” who want to help someone else quit tobacco. The webbased Helpers program can teach you the skills you need to encourage someone to quit and be supportive without nagging or criticizing. If you are a smoker seeking immediate support or information, you can call the Arizona Smokers Helpline at 800-556-6222, Monday–Thursday, 7:00 a.m. to 8:00 p.m.; Friday, 7:00 a.m. to 6:00 p.m.; or Saturday, 10:00 a.m. to 4:00 p.m. If a tobacco-cessation counselor is not immediately available, one will call you back within 24 hours. Also go to tobaccofree.arizona.edu for more quitting resources available to UA employees and students. Quitting tobacco may be the hardest thing you ever do, but support is available. And I truly believe that anyone who wants to quit can succeed.
Note: The American Cancer Society’s Great American Smokeout takes place on November 20, 2014. It’s another great motivator for anyone who wants to quit tobacco.
OuterAisleFresh:
Creating Thanksgiving meal memories
Make Turkey Day feasting more personal and meaningful by incorporating old traditions with new ones.
Consider serving recipes from your ancestry, in addition to the usual turkey, stuffing, and mashed potatoes. Think about including a “secret” family dish passed down through the generations. Before digging into the feast, pause for everyone to give thanks. Have those who are comfortable sharing give one reason why they’re grateful. Keep the dinner dialogue going with conversation rolls. Use rolls of refrigerator biscuits or crescents, or your own homemade rolls. Write or type conversation questions on strips of white paper. Butter the paper strips and stuff them in the dough. Bake according to the package or recipe directions. At mealtime, let guests know about the papers and questions. Explain that when guests take rolls, they must share the questions and their answers with everyone else. Here are a few question ideas:
Eating American Indian style If you want to adopt a healthy, all-natural approach to eating, consider a look at an American Indian diet. American Indians of the past ate a variety of healthful, all-natural foods. What they ate depended on where they lived. A staple diet usually consisted of fresh fruits and vegetables, along with hunted meat. Today, there are still many wonderful American-Indian dishes you can easily create. • Venison (deer meat) can be cooked several ways. Many people like to eat venison with cranberries, just as Native Americans of the past did. • Nuts and beans were also commonly eaten foods, usually in soups. Wild-nut soup combines nuts with parsley, shallots, vegetable stock, and salt and pepper. • Tomatoes were widely eaten by American Indians, too. Simply crush natural tomatoes and add garlic, onion, and any other spices. Source: The American Indian Heritage Foundation
• If you had $100 to give to anyone, whom would you give it to and why? • What is the best thing that has happened to you this year? • What would you like to be thankful for next year at this time? • What is something non-material that you would like to get/give this holiday season? • What is your biggest wish?
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GetMoving:
Slide into shape Looking for exercise equipment that is effective, efficient, affordable, versatile, portable, and simple to use? Do you want to make traditional exercises a little more challenging? Try sliders. Sliders are similar to the furniture-moving discs you see advertised on TV. There are many brands specifically marketed as fitness sliders; however, the furniture-moving sliders work, too. Try using sliders for pushups. With the sliders under your hands, move one or both hands in various directions while performing a pushup to give your upper body a different challenge from a traditional pushup. Use sliders on carpeted floors or mats so sliders don’t slip. Source: American Council on Exercise
Active ways to be social at work Studies show health habits — for better or worse — are strongly influenced by the people we spend time with. Because you likely spend a great deal of time with co-workers, help one another embrace active, healthful lifestyles. • Join a company-sponsored or community sports league and have fun playing basketball, softball, hockey, or soccer with your work team. • Find a local fitness event, such as a 5k walk/run, walk-a-thon, or sprint triathlon. Invite colleagues to train with you for the upcoming event. • Help organize and promote an internal fitness event. Climb stairs to benefit a charity or create a pedometer step challenge. • Take two-minute stretch breaks together throughout the day.
Baby-stroller workouts Moms and dads of little ones:You don’t need to be a runner and use a baby-jogging stroller to work out. There are many exercises you can do with your tiny “trainer” in tow, using an ordinary stroller.
• Volunteer together to plant trees, clean a park, or walk dogs at the animal shelter. • Start an employee bowling league. • Invite co-workers to join you for after-work runs, bicycle rides, or games of racquetball.
Here is one to try: The Stroller Squat. • Stand behind the stroller with your arms shoulderwidth apart and your hands on the stroller handlebars. You can either have the stroller’s parking brake on, or release the brake so you can rock your child back and forward as you make your way through the movement. • Legs should be hip-width apart, with your feet and knees facing forward. Stand tall. • Bend your knees and lower your hips and bottom so your body weight is on your heels.
For information on choosing the right jogging stroller, and stroller workouts go to Nov.HopeHealth.com Source: American Council on Exercise
• Stop when your knees bend to a 90-degree angle. • Pause. • Straighten your legs and return to a standing position. • Repeat until you feel a good “burn” in your legs. Always be sure to have a safety wrist strap on in case you lose your grip on the stroller handle. This is especially important in hilly areas.
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TheWholeYou
Breathe easier
PhysicalHealth:
Don’t be hoodwinked by health scams The best advice when it comes to health products is the old adage: If it sounds too good to be true, it probably is. Be on the lookout for scam claims, such as: • “It’s all natural!” Just because something is called “natural” doesn’t mean it’s safe. • “It’s so easy!” Don’t trust promises such as “lose weight while you sleep.” • “Miracle cure!” Rarely does one pill treat or cure many different illnesses. • “It worked for me!” Personal success stories by “real people” or “doctors” can easily be made up.
Source: U.S. Food and Drug Administration
• “Pay now and save.” Don’t be pressured to buy before you know about a product. Take time to get the facts.
Protect yourself and your family
Is your home’s air as clean as it could be? Maybe not, if you lack proper ventilation. • Use exhaust fans in bathrooms to remove moisture and gases. • Fit your kitchen with an exhaust fan. Use the fan or open a window when cooking to remove fumes and airborne particles. • Make sure gas appliances vent completely to the outside. Do not use ventless stoves. • Have gas or oil stoves, dryers, or water heaters inspected annually by a qualified technician. Install a carbon monoxide detector near bedrooms, the lower to the floor the better. Carbon monoxide is a heavy gas that settles to the floor, rather than near the ceiling where many people install detectors. • If you paint or use hobby supplies or chemicals, open windows and use a portable window fan to pull air from the room. • Never idle a vehicle in an attached garage. Source: American Lung Association
• Talk to a doctor, nurse, or pharmacist or call the Food and Drug Administration (FDA) at 1-888-463-6332 before using any health product. • Get the facts about health fraud at www.fda.gov/healthfraud. • Report a problem with a product to the Food and Drug Administration (FDA) at www.fda.gov/Safety/MedWatch/default.htm or by calling 1-800-332-1088. • Report false advertising to the Federal Trade Commission (FTC) at ftc.gov or by calling 1-877-382-4357.
How to stop damaging your hair In most people’s quests to care for their hair, they unintentionally damage it. Here are habits that can hurt your hair: • Washing your hair by rubbing shampoo into the length of your hair. Instead, gently massage shampoo into your scalp. When you rinse, the shampoo from your scalp will run down your hair and cleanse it. • Drying your hair by rubbing it with a towel. Instead, wrap hair in a towel to absorb water, and then let your hair air dry. • Brushing your hair while it’s wet. Instead, let hair air dry for a bit and then gently comb it with a wide-tooth comb. Source: American Academy of Dermatology
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Have a non-greasy hand cream handy at all times (store it in your desk or locker at work or in a purse). Apply the cream after each hand washing to help prevent dry skin.
TheWholeYou
EmotionalHealth:
Thanksgiving etiquette 101
Warning signs an older loved one may need help
You may not be able to re-create a Norman Rockwell scene for Thanksgiving dinner, but you can do your part to watch your manners and help make the meal memorable — in a good way.
As people age, they may need help with daily activities because of changes in physical and mental abilities. To help determine when an older loved one may need assistance, here are some things to look for.
• Let the host know if you plan to attend or not as soon as possible. For “family” invitations, tell the host how many are coming. • Offer to contribute to the dinner. Make the offer open-ended and follow your host’s direction. If you or someone in your family has special dietary needs, offer to bring a dish that meets the need(s). For example, if you’re vegetarian, say,“I would love to bring a tofu dish, if you don’t mind.” • Dress up a notch. The host is putting effort into making the day special; wear an outfit that lets the host know “I appreciate the effort you’re making for us.” • Be on time. • Help clean up. • Keep conversation positive. Talk about things you like, not things that upset you or could possibly upset someone else. Focus on “thankful” topics. • Don’t stay too long. • Thank the host. Send a handwritten note. The card shows you appreciate all the hard work.
Has your loved one: 1. Changed eating habits, resulting in weight loss, having no appetite, or missing meals? 2. Ignored personal hygiene, including wearing dirty clothes and having body odor, bad breath, neglected nails and teeth, or skin sores? 3. Neglected his or her home, with a noticeable change in cleanliness and sanitation? 4. Mishandled finances, such as not paying bills, losing money, paying bills more than once, or hiding money? Source: Administration on Aging
Communication is key — really!
If you’re a guest:
The phrase may seem trite, but it’s true: What you say and how you say it can make a difference in relationships, particularly when talking about serious subjects. For healthy communication: • Find the right time. If there’s something important you want to talk about, pick a good time to discuss it. • Talk face to face. Avoid talking about serious issues in text messages, letters, or e-mails. • Don’t attack. Using “you” can sound like you’re attacking the other person. Instead, use “I,” “we,” or “us.” • Be aware of body language. Make eye contact. Sit up and face the other person. Source: LoveIsRespect.org
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FiscalFitness:
How to lend money to family and friends — and avoid hard feelings You want to help those you care about when they’re in a financial pinch, but money matters can be prone to misunderstanding, which can lead to conflict and other consequences. Avoid potential problems by thinking through your decision before agreeing to help. Ask yourself: • Does the person have a steady job or clear career goals? • Has the person borrowed money from family or friends in the past and paid it back? • Is the person responsible with money? • Can I trust him or her? • Do I have money to lend? • Would I be OK financially and emotionally if I didn’t get paid back? Source: GetRichSlowly.org
If you don’t have extra money or don’t want to get involved, politely decline. Don’t feel the need to explain why. If you want to help but don’t want to or can’t provide money, consider helping in other ways. • Volunteer to watch his or her kids for a few hours a week to save the person money on day care.
The lowdown on disability insurance Did you know the risk of a long-term disability during your career is greater than the risk of premature death? Although most people never think of going without life insurance, they often forgo disability insurance. Disability insurance provides income if you become disabled. The three main forms are: • Government-sponsored programs — workers’ compensation and the Social Security Disability Insurance (SSDI) program • Private employer-sponsored group plans — Employers may sponsor short- or long-term disability coverage, or both. The employer often pays for all, or part, of the premiums. • Private individual disability income policies — This is coverage individuals buy themselves when there isn’t enough employer- or government-sponsored coverage. Short-term disability policies typically provide income for up to 26, 30, or 52 weeks. Long-term policy benefits typically start three to six months after you become disabled and continue from five years to age 65. For more on disability insurance, go to Nov.HopeHealth.com Source: America’s Health Insurance Plan
• Help find coupons and sales. • Watch for job openings. • Hire the person for jobs around your home and/or yard. • Share money-managements tips — including budgeting, saving, or trimming everyday expenses.
End the year with cheer — not credit-card debt • Create holiday decorations with an arts-and-crafts party. Not only will you save money, you’ll create memories.
• Start a family cookbook. Give two to three recipes each year and identify who provided them and the memories behind them.
• Make holiday gifts, too. People may appreciate photographs, baked goods, or canned foods and jellies.
• Give the gift of time. Get together with people you love or give gift certificates for future time or services. Create a gift-a-month coupon book — maybe a foot massage in January, a favorite food in February, etc.
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Source: American Institute of CPAs
Mark Your Calendars For more information on the programs listed below, please call 621-2493 or visit our website at lifework.arizona.edu.
Maricopa County Employee Wellness Life & Work Connections offers work/life and employee wellness programming every month at the Phoenix Biomedical Campus. Check lifework.arizona.edu/ wsw/phoenixcampus for the schedule. Contact Jodi Charvoz, Registered Dietitian Nutritionist and ACE Personal Trainer, to schedule a nutrition or fitness consultation at jcharvoz@email.arizona.edu.
Open Employee Health Screening Dates November 20, December 11, January 22, February 19, March 19, April 16, May 21, June 18 Registration required. Please register online at lifework.arizona.edu/wsw/ health_screenings_worksite_wellness. 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.
Nutrition Presentation Series Mark your calendars to attend! This series of presentations will keep you up to date on all the latest food and nutrition topics. The following will be held on Tuesdays in the Kuiper Space Sciences Building, Room 309 from 10:00 to 11:00 a.m. and on Wednesdays in the Kiewit Auditorium from noon to 1:00 p.m. Tuesday, November 4 Wednesday, November 5 Presenter: Christy Wilson, RDN Healthy Holiday Eating Tuesday, January 13 Wednesday, January 14 Presenter: Christy Wilson, RDN
Facts on Dietary Fats and Heart Disease Prevention Tuesday, February 10 Wednesday, February 11 Presenter: Nancy Rogers, MS, RDN Pre-Diabetes and Diabetes Management with Diet
Walks with Campus Leaders Check our website and calendar for scheduled walks on campus with deans, department heads, and administrative leaders. Having a 25-minute break at lunch to walk with UA colleagues adds to our sense of community, and gives us some much needed physical activity. Join Nancy Rogers, Coordinator for Employee Wellness and Health Promotion, as she facilitates these walks.
Resistance Bands for Strength Classes Mondays: Kiewit Auditorium, noon to 12:40 p.m. Wednesdays: Student Union, Tubac Room (4th floor), noon to 12:40 p.m. Fridays: University Services Building (USB), 12:30 to 1:00 p.m. (check website for location) Please check lifework.arizona.edu/ wsw/strength_training.
Creative Walking for Health Pathways Take a look at lifework.arizona.edu/ cwp/home and use it to guide a walking adventure on the UA main campus! Start with the general area on campus you’d like to visit (north, central, historic, or south campus). Under each location, you will find options to fit your mood: Parks and Quiet Places, Water Features, Architectural Landmarks and Sculptures,Views and Vistas, or Museums, Galleries, and Libraries. Discover the incredible wealth of walking destinations you can enjoy!
Employee Wellness Facebook Page and Twitter For all the latest,“like” us at Employee Wellness — The University of Arizona or follow the link at lifework.arizona.edu.
Smart Moves Food Many Student Union restaurants are serving foods that are good for you and good for the environment, designated by a Smart Moves icon next to it on the menu. Visit smartmoves.arizona.edu.
Weight Check Dates Want to keep yourself accountable by a weight check, a quick chat with a registered dietitian nutritionist and a helpful handout? Stop by the LWC office from 8:00 to 11:30 a.m. or the Student Union, Copper Room (4th floor) from 9:00 to 11:00 a.m. on the following dates — no need to register. For the November, December, and January weight checks LWC will be partnering with the YMCA’s “Maintain, No Gain” 8-Week Holiday Challenge. Visit lifework.arizona. edu/wsw/availableclasses/weight challenges for updates, times, and locations.
Weight Watchers At Work® January 2015 Call or email Jodi Charvoz at 520-626-4760 or jcharvoz@email.arizona.edu if you are seriously interested in committing to a 10-week series of Weight Watchers At Work® on the Tucson UA campus or the Phoenix Biomedical Campus starting in January 2015. Cost of the series is $130 prepaid and includes all online resources and attendance at other meeting sites. Fifteen participants are required to start a series. LWC has scheduled Weight Watchers Open Houses on the Tucson campus on Wednesday, January 7, 2015, from 11:30 a.m. to 1:30 p.m. in the Copper Room, 4th floor of the Student Union and on Thursday, January 8, 2015, from 11:00 a.m. to 2:00 p.m. on the Phoenix Biomedical Campus in Building #1, main floor, front foyer.
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 free (Continued on page 8)
YourHealthMatters:
Living a thankful life November is a traditional time to think about being thankful. Use this month to develop an attitude of gratitude. Just be sure to not let the mindset fade once the festivities are over. Nov 1 – 7: Give thought to all the special people in your life — family, friends, coworkers, fellow members of organizations, and individuals who make your daily life easier/better/safer, including those serving in the military, law enforcement, and medical fields. Nov 8 – 14: Consider all the first-world luxuries you take for granted, including clean water to drink and bathe in, safe food to eat, a home, heat in colder weather and air conditioning in warmer weather, etc.
Mark Your Calendars (Continued from page 7)
Tai Chi for Health and Tai Chi for Energy classes. Registration is required. Check lifework.arizona.edu/wsw/classes/ taichi for the current class schedule.
Continuous Offerings For more information on any programs, please call 621-2493. For program information for Maricopa County, please check lifework.arizona.edu/wwa/offcampus. 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 information on the Child Care Voucher and Sick Child and Emergency Back-Up Care Programs, please call 621-4365. For a personalized phone or in-person consultation, infant/toddler, preschool, or schoolage 8 © care HHI needs, please call 621-9870. 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 621-9870. Nutrition/Fitness Coaching: Call Nancy Rogers, MS, RDN, at 621-4601, or Jodi Charvoz, MEd, RDN, 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 Mini Health Screening: We will come to your department, for groups of 12 or more, assess blood pressure, total cholesterol/HDL, % body fat at your location. Please call 621-2493 to schedule a department screening or for more information.
Nov 15 – 21: Pause periodically to appreciate your job — the money it provides you to live and the challenges it gives you to expand your mind and views. Nov 22 – 30: Admire nature and your privilege to live in this world. Take time to take in sunrises, sunsets, gentle rains, blowing winds, stately trees, and changing seasons.
“Beauty comes in all sizes, not just size 5.” — Roseanne Barr “Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.” — Winston Churchill “Find what makes your heart sing and create your own music.” — Mac Anderson “I love a dog. He does nothing for political reasons.” — Will Rogers “I always put the apostrophe in ‘ain’t’ to make certain I’m using proper improper English.” — Author Unknown