VOL. 34, NO. 6
“An ounce of prevention is worth a pound of cure.”
OCTOBER 2014
Place and Wellbeing Submitted by: Esther Sternberg, MD, Research Director, Arizona Center for Integrative Medicine; Professor of Medicine, UA College of Medicine; Director, Institute on Place and Wellbeing, University of Arizona, Tucson
Since time immemorial, people have dreamed of beautiful places that calm, soothe, and heal. We all carry our own image of paradise within us: a sparkling northern lake; a sunny palm-tree-lined beach; a craggy mountain peak at sunset; or the haunting high desert, with its cactus, dry arroyos, and big sky. And, your favorite place has healing properties. What you see, hear, touch, smell, taste, and do there can help you heal physically, emotionally, and spiritually. Research shows that what you experience through all your senses can help heal and prevent illness. Full-spectrum sunlight is known to improve one’s mood and is helpful in treating some forms of depression.Views of nature speed recovery and reduce use of pain medication in hospital patients. Music has the same effect. Scents like lavender can be relaxing and induce sleep. Exercising outdoors is more effective than doing so indoors. Quiet places in nature can help you meditate, which increases resilience, improves mood, and helps boost your immune system.
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In Tucson, you don’t need to go far to experience nature. Tumamoc Hill is a favorite spot where people go to de-stress. Take in the spectacular 360-degree views of the Santa Catalina Mountains, the Tucson Mountains, and the City of Tucson — a breathtaking reward for having hiked to the top of this ancient site. The Rillito River Walk and the many trailheads around Tucson — in Catalina State Park, Sabino Canyon, Tucson Mountain Park, or Mount Lemmon — provide nearby locales to walk, cycle, sit, and contemplate. Studies show that 30 minutes of daily walking combined with mindful meditation three times weekly and a healthy Mediterranean diet slows and can even reverse chromosomal aging. The UA Institute on Place and Wellbeing linking the Arizona Center for Integrative Medicine, the UA College of Medicine, and College of Architecture, Planning, and Landscape Architecture, is conducting research into how these elements of place can help heal and prevent illness. Go to https://ipw.arizona.edu/ to learn more about our programs and research.
OuterAisleFresh:
Fiber-licious foods What if you could eat an easy-to-find, inexpensive substance that may reduce your risks of heart disease, obesity, and diabetes? You’d eat it, wouldn’t you?
A pomegranate primer
Pomegranates are gaining in popularity, with many nutrition experts labeling the unusual looking fruit a super-food thanks to its high levels of vitamin C, fiber, antioxidants, and potassium.
You consume the tiny jewel-like arils (or seeds) found inside the fruit.To get the most nutritional benefit, opt for eating the arils rather than drinking pomegranate juice. To choose a pomegranate, pick up one and examine the skin. It should be firm and bright red. The fruit should feel heavy for its size, which is a sign the arils are plump and full of juice. Store pomegranates on the countertop for two to three days or in the refrigerator for up to three months. Once the arils are harvested, they are only good for about three days in the refrigerator. Add a handful of arils to your nonfat Greek yogurt or oatmeal for a different spin on breakfast. Source: Pomegranate Council
Well, such a substance does exist. It’s called fiber. However, most Americans eat only half the recommended amount of fiber daily. Getting enough fiber is easier than you may think. Fiber is found in: • Whole grains • Beans • Fruits • Vegetables Recommended daily amounts of fiber vary by gender and age. • Women under age 50 should get 25 grams daily. • Men under age 50 should get 38 grams daily. • Women age 50 and older should get 21 grams daily. • Men age 50 and older should get 30 grams daily. To get more fiber in your diet: • Add vegetables to stews and casseroles. • Add oats to meat loaf, breads, and cookies.
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• Add fruit to cereal. • Eat, rather than drink, your fruits and vegetables. When either is processed to make juice, most of the beneficial fiber is left behind. • Don’t peel edible skins from fruits and vegetables, when possible. To limit pesticide exposure, wash skins thoroughly before eating, and go for organic varieties when you can. Sources: Academy of Nutrition and Dietetics; Journal of the American Dietetic Association, Oct. 2008, pgs. 1716-1731
GetMoving:
Taking your workout to the max
If you take the time to exercise, you want to make it count, right? Here’s how to get more out of your workout sessions.
• Have a plan: Map out your exercise sessions for a week, giving yourself flexibility to change things if needed. • Fuel up first: If you’re running on empty before you start exercising, you may end up working out less intensely, which can decrease your calories burned and the overall effectiveness of your session. • Rest, but not too long: Short rests between activities during a workout allow your body to recover, but don’t lollygag for too long. Doing so could cause your heart rate and body temperature to drop back to normal resting levels. For muscle conditioning, spend no more than 30 to 60 seconds resting between sets. • Roll with it: Rolling muscles over a foam roller or tennis ball can relieve tension and increase blood flow. This can reduce stress, improve mobility, and enhance overall movement quality.
Fueling your fitness — sorting fact from fiction Question: Will protein grow my muscles? Answer: Protein is important to a balanced diet. However, eating more protein is not a magic pill to make you stronger. Question: Should I use sports drinks, gels, and energy bites while working out? Answer: It depends. Some people have trouble eating solid food during and after exercising. For these athletes, easily consumed sports drinks, gels, or chews may help. However, “real” foods such as apples or bananas with some water provide the same benefit. Question: Should I work out on an empty stomach? Answer: Your body needs fuel to function. Studies have shown that eating before exercise, instead of working out on an empty stomach, improves performance.
• Quality, not quantity counts: Don’t focus on doing the most repetitions or lifting the heaviest weight, which can lead to poor form and possible injury.
Question: If I exercise regularly, can I eat what I want and not gain weight? Answer: Unless you’re training for a triathlon or another extremely strenuous activity that requires upping your calorie intake considerably, stick with a normal, healthy, balanced diet to avoid weight gain.
Source: American Council on Exercise
Source: Academy of Nutrition and Dietetics
Use your weight to your advantage Body-weight exercises don’t require any special equipment or apparel. All you need is the weight of your own body to help strengthen it. There are many body-weight exercises that you can incorporate into your fitness routine. Here’s one of them: The Superman • Lie face down with arms and legs extended. • Keeping your mid-section as still as possible, raise your arms and legs at the same time to form a small curve in the body. Hold for 10 seconds. • Bring arms and legs back to the floor. Rest a few seconds. Repeat. For more body-weight exercise options, do an online search of Websites such as AceFitness.org.
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TheWholeYou PhysicalHealth:
Preventing a pink eye epidemic Although pink eye (Conjunctivitis) from allergens is not contagious; viral and bacterial pink eye can easily spread from person to person and can cause epidemics.
If you are around someone with contagious pink eye: • Wash your hands frequently with soap and warm water or an alcohol-based sanitizer, during and after contact with an infected person or items he or she uses. • Do not touch or rub your eyes, nose, or mouth. • Do not share items — such as pillows, washcloths/towels, or makeup — used by an infected person. Source: Centers for Disease Control and Prevention
If you have pink eye, limit its spread by: • Washing your hands frequently with soap and warm water or an alcoholbased sanitizer, especially after applying eye drops or ointment. • Not touching or rubbing your eyes, nose, or mouth. • Washing discharge from your eyes several times a day. • Washing pillowcases, sheets, washcloths, and towels in hot water and detergent. • Not sharing items such as towels, blankets, pillowcases, makeup or makeup brushes. • Not using swimming pools.
‘Rakes’ & pains
Are you practicing proper vocal hygiene? Here are ways to take better care of your voice: • Limit alcoholic drinks, which can make your vocal folds and larynx dry. Alcohol also bothers the mucous membranes lining the throat. • Use a humidifier in your home, especially in winter or in dry climates (30% humidity is recommended). • Don’t smoke, and avoid secondhand smoke, which can irritate the vocal folds. • Avoid caffeine, chocolate, and spicy foods, which can cause stomach acid to travel to your throat or esophagus, causing heartburn. • Eat plenty of whole grains, fruits, and vegetables. These foods contain vitamins A and E, which help keep the mucous membranes lining the throat and connective tissue of the vocal chords healthy. • Avoid mouthwash or gargles containing alcohol or irritating chemicals. If you want to use an alcohol-based mouthwash, limit use to oral rinsing. For gargling, use a saltwater solution. • Avoid using the extremes of your vocal range, such as screaming or whispering. Talking too loudly and too softly can stress your voice. • Avoid talking in noisy places. Trying to talk above noise can strain your voice. Source: National Institute on Deafness and Other Communication Disorders
Raking leaves is a common autumn chore that can lead to back and upper body strain and other problems, unless you: • Use a rake that is comfortable for your height and strength. • Wear gloves or use a rake with a padded handle to prevent blisters. • Vary your movement, alternating your leg and arm positions often. • Bend at the knees, and not your waist, when picking up leaves. • Wear shoes or boots with slip-resistant soles. Source: Orthopaedic Specialists (oaaortho.com)
TheWholeYou
Go with your own ‘flow’
EmotionalHealth: If someone you know has cancer, it can be tough to know what to say and how to say it. Here are some tips to keep in mind: • Let the other person take the lead. If the person wants to talk, be a good listener.
Psychological “flow” is the extra positive energy boost you get from some activities.
Chatting with someone who has cancer
• Be comfortable with silence. Constantly talking because you’re nervous can be annoying. • Maintain eye contact to let the person know you’re listening carefully. • Avoid giving advice. Instead, ask questions or listen.
Everyone has his or her own sources of flow. To figure out what gives you flow, think about activities that completely absorb you, challenge you without overstressing you, and make you feel fulfilled. Then, vow to add more flow to your life.
To get more flow: • Determine the high points of your day. These are times when you feel “in the zone” and good about what you are doing. Once you’ve identified these times and what you were doing, try to do those activities more. • Find flow in active activities. For example, watching TV doesn’t challenge you and spark flow. If you no longer find flow in areas you once did, maybe it’s because you need to raise the difficulty level in some way.
• Don’t say, “I know how you feel,” even if you’ve suffered from cancer yourself in the past. • People with cancer don’t necessarily want to think or talk about their disease. Talking about other things is often a refreshing distraction from their condition.
• Add flow to regular activities. Inject more meaning or creativity into routine tasks, which can make them more rewarding and give you that flow. In a study of hospital cleaning staff, some employees were unhappy with their jobs. Others increased their enjoyment by creating new challenges, such as working more efficiently or helping patients.
• Don’t be a stranger. Continue to regularly visit and call the person. • Be yourself. Let your words and actions come from your heart.
Source: Mental Health America
Source: American Cancer Society
Taming a texting habit Texting can evolve from a convenience to an addiction if we’re not mindful. Warning signs you’re texting too much may include:
Cut down on texting by: • Leaving your phone on the charger after a certain time of day
• Decreased fulfillment/performance at work • Marriage/relationship suffering • Sleeping with your cellphone close by • Tendon issues/pain in thumbs
• Keeping your phone in a different room during sleeping hours
• Texting while driving, at work, in bed
• Silencing your phone while at work
Source: Brigham Young University
• Setting texting restrictions on your phone plan
• Taking the pledge to not text while driving (NoPhoneZonePledge.org).
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FiscalFitness:
Interviewing health plan options Fall is traditionally open enrollment time for health plans offered by employers or through federal and state health insurance exchanges (Healthcare.gov).
To figure out which plan will best suit you and your family, ask yourself some important questions as you read open enrollment materials. If you can’t get answers there, ask your company benefits person or call any phone number listed on the enrollment materials.
Having the money talk with mom and dad Talking to elderly parents about their finances can be uncomfortable. To make money discussions go as smoothly as possible, be clear that you respect your parents’ needs and concerns.
You may want to find out: • Where they keep their personal records
Ask questions such as:
• Housing, healthcare, and budgeting issues
• Do I have the right to go to my preferred doctors, hospitals, clinics, or pharmacies?
• What steps they have taken to plan their estate
• Are specialists such as eye doctors and dentists covered?
If your parents are adamant about not discussing money issues and are capable of managing their finances for now, drop the topic and approach your parents later or suggest they talk to another family member, a trusted friend, or a professional advisor.
• Does the plan cover special conditions or treatments I may need? • Does the plan cover home care or nursing-home care? • Will the plan cover all medications my physician might prescribe? • What are the deductibles? Are there any co-payments? • What is the most I will have to pay out of my own pocket to cover expenses?
Source: USA.gov
• If there is a dispute about a bill or service, how is it handled? In some plans, you may be required to have a third party decide how to settle the problem.
If you think your parents are no longer competent to manage their finances, or they have financial problems, get professional advice right away. You can call the Eldercare Locator — an information and referral service sponsored by the federal government — at 800-677-1116 for a list of local and national organizations that can help. Source: American Institute of CPAs
Fighting the urge to splurge Temptations to spend are everywhere. Even now, your e-mail inbox probably has at least a couple limited-time-only offers sitting in it.
To combat the craving to spend: • Reduce exposure to advertising. Watch less television (or watch in ways that cut out commercials). Use an ad blocker for your Internet browser. Unsubscribe to store e-mails. • Avoid temptation. Stay away from stores/Websites that are particularly hard to resist. • Be mindful. Take 30 seconds to ask yourself if you truly need what you’re about to buy. For large purchases, wait 30 days. Source: GetRichSlowly.org
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Mark Your Calendars For more information on the programs listed below, please call 621-2493 or visit our website at lifework.arizona.edu.
FALL FLU SHOTS Please check lifework.arizona.edu for a schedule of locations and times that flu shots will be available on campus.
FOOD Day 2014 Mark your calendar for this popular event on main campus — Wednesday, October 22, from 10am to 2pm. See our website for more details!
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 October 23, November 20, December 11 Registration required. Please register online at lifework.arizona.edu/wsw/ health_screenings. 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 to 11am and on Wednesdays in the Kiewit Auditorium from noon to 1pm. Tuesday, October 28 Wednesday, October 22 Presenter: Nancy Rogers, MS, RDN Nutrition and Blood Pressure Tuesday, November 4 Wednesday, November 5 Presenter: Christy Wilson, RDN Healthy Holiday Eating
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
Tuesday, January 13 Wednesday, January 14 Presenter: Christy Wilson, RDN Facts on Dietary Fats and Heart Disease Prevention
For all the latest,“like” us at Employee Wellness — The University of Arizona or follow the link at lifework.arizona.edu.
Tuesday, February 10 Wednesday, February 11 Presenter: Nancy Rogers, MS, RDN Pre-Diabetes and Diabetes Management with Diet
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.
Walks with Campus Leaders
Weight Check Dates
Smart Moves Food
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.
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 to 11:30am or the Student Union, Copper Room (4th floor) from 9 to 11am on the following dates — no need to register: October 1, November 5, and December 3. Visit lifework.arizona.edu/wsw/available classes/weightchallenges for updates, times, and locations.
Resistance Bands for Strength Classes
Tai Chi for Health
Mondays: Kiewit Auditorium, noon to 12:40pm Wednesdays: Student Union, Tubac Room (4th floor), noon to 12:40pm Fridays: University Services Building (USB), 12:30 to 1pm (check website for location) Please check lifework.arizona.edu/ wsw/strength_training for location.
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 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.
Creative Walking for Health Pathways
For more information on any programs, please call 621-2493. For program information for Maricopa County, please check lifework.arizona.edu/wwa/ offcampus.
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
Continuous Offerings
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YourHealthMatters:
Want to get more stuff done?
If you struggle to accomplish everything you need to do, you may be able to make a few habit changes to help you become more productive with your time. Here are a few ideas. Try each for a week, and see if it makes a difference.
Oct 1 – 7: Make a to-don’t list of bad habits that are time-vacuums. Then, vow to stay away from those habits until you get done what you need to get done. Oct 8 – 14: Don’t bounce around from task to task. Block off a set amount of time for each task. Then, stay focused on that task for the entire time (no checking Facebook). Oct 15 – 21: Silence your phone. Turn off e-mail alerts and the phone ringer when working on a task.Voicemail was invented for a reason. Oct 22 – 31: Slow down. Spend time reflecting, brainstorming, and recharging. The added energy may help your productivity when you get back to work.
Mark Your Calendars (Continued from page 7)
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 school-age care 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.
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“In giving advice, seek to help, not to please, your friend.” — Solon “Creativity is allowing yourself to make mistakes. Art is knowing which ones to keep.” — Scott Adams “Millions saw the apple fall, but Newton asked why.” — Bernard Baruch “The more you eat, the less flavor; the less you eat, the more flavor.” — Chinese Proverb