Are You Ready To Eat More Fruits and Vegetables?
Branching Out Part Two: Expanded Tree Tour Offerings and Collaboration with the Pentacrest Museums
LivWell Seniors: Signs for At-Risk Seniors
PHA winners
Upcoming liveWELL Trainings
Megan Hammes
Senior Director, UI Wellness
megan-hammes@uiowa.edu
335-5424 • E119 CRWC
Carla Melby-Oetken Health Coach
carla-melby@uiowa.edu
353-2975 • E119 CRWC
Sandy Stewart
Human Resource Specialist
sandra-stewart@uiowa.edu
353-2973 • E119 CRWC
Melanie Cuchna
Senior Well-Being Specialist
melanie-cuchna@uiowa.edu
467-4618 • E119 CRWC
Jean O’Donovan Secretary
jean-odonovan@uiowa.edu
353-2973 • E119 CRWC
Mary Heath Secretary
mary-heath@uiowa.edu
353-2973 • E119 CRWC
Diana Kremzar Family Services Director
diana-kremzar@uiowa.edu
335-3558 • 121 USB
Kelli Jackson Amato
Well-Being Specialist
kelli-jackson-amato@uiowa.edu
467-4917 • E119 CRWC
Sara Cathi
Senior Well-Being Specialist and Health Coach
sara-cathi@uiowa.edu
467-3239 • E119 CRWC
Spring is my favorite season as nature wakes up and comes back to life. With winter making way for sunshine and warmer temperatures, there’s something about spring that feels reenergizing. It reminds us that there is no better time than now to bring back focus to ourselves and our well-being.
With the change in seasons, there is more access to fresh
produce. According to 2022 UI Personal Health Assessment data, 80% of employees do not eat the recommended amount (4.5 cups) of fruits and vegetables per day. We may already know some benefits of eating fruits and vegetables; however, knowledge alone is rarely enough to drive behavior change. This edition acknowledges your level of readiness to healthy eating and provides ideas on how you can increase your confidence and ability to eat more fruits and vegetables. Check out tips and resources for adding more fruits and vegetables on pages 4-8. Read on for information to connect with campus resources such as the UI Food Pantry and LivWell Seniors. Learn more about opportunities to explore campus this summer with the liveWELL Campus Wellness Scavenger Hunt and Pentacrest Museums expanded Tree Tour offerings.
Let’s take advantage of spring’s energy and use this opportunity to prioritize our health and well-being. Do what works for you and your lifestyle. If you need support along the way, liveWELL is here for you.
Sara Cathi RDN, LD Senior Well-being Specialist and Health Coach UI Wellness/University Human ResourcesliveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.
ARE YOU READY TO EAT MORE FRUITS AND VEGETABLES?
12
SIGNS FOR AT-RISK SENIORS
PHA WINNERS
14
BRANCHING OUT PART TWO: EXPANDED TREE TOUR OFFERINGS AND COLLABORATION WITH THE PENTACREST MUSEUMS
13
UPCOMING LIVEWELL TRAININGS
University Human Resources provides leadership in shaping an equitable and inclusive culture that drives diversity, excellence, and innovation by supporting talent, engagement, and the employee work experience.
Fruits and vegetables provide vitamins and minerals essential for keeping our bodies healthy. They have been shown to improve energy levels, reduce the risk of chronic disease, and improve overall mental health and well-being. Despite the benefits, most people are not eating enough fruits and vegetables.
When it comes to incorporating more fruits and vegetables, you may have to try many methods to find out what works best for you. Understanding your level of readiness and starting from there can be helpful in the process for making a sustainable lifestyle change. Consider these suggestions on how you can include fruits and vegetables into your life based on your readiness.
“I don’t have time to prepare fruits and vegetables, so why bother...”
There is no push to change what you’re eating right now. It is okay to focus on other areas of your well-being where you feel ready to make a change, but if you’re open to exploring change in the future, here are two activities that may help you think about getting ready to increase your fruits and vegetables.
• Explore reasons why adding fruits and vegetables to your day would benefit you. How could this change have a positive impact on you? How is this change connected to the best vision you have for yourself and the health and well-being you want to achieve?
• Identify your most challenging barriers for eating fruits and vegetables. When you can sort through barriers, it’s easier to visualize solutions and a way forward. Increasing your ability to think with an open mind and create hope for the future leads to positive energy, and positive energy is a core ingredient for lifestyle change.
“I know I should eat more fruits and vegetables, but I’m still figuring out how to incorporate them in my life.”
You’re thinking about eating more fruits and vegetables, and it’s important to you, but you are unsure how to get started. Think about a time in your past where you might have been successful with eating more fruits and vegetables or making another healthy lifestyle change.
• What about those experiences helped you be successful?
• What strengths (knowledge, skills, resources, people, etc.) do you have in your life now that could help you get started with this change?
• How can you use these strengths to create possibilities for eating more fruits and vegetables?
Another strategy might be to connect with others and ask how they have been successful with eating more fruits and vegetables. Gathering tips and tricks is a great way to boost your confidence and feel good about your ability to get started making a healthy change.
“I’m going to start eating more fruits and vegetables soon and have taken small steps.”
You’re eager to start experimenting with eating more fruits and vegetables. Think about where you’ll get your produce and plan it out to make it as easy as possible. Start with small steps. Keep it simple and opt for fruits and vegetables that take little preparation such as ones you can rinse and eat raw. Try tomatoes, cucumbers, peppers, carrots, apples, bananas, oranges, or pears. Frozen vegetables are also a nutritious, convenient, and often affordable option.
“I am regularly eating fruits and vegetables.”
You’ve started to eat fruits and vegetables each day and you’re feeling the benefits. To maintain your progress, continue building on the small steps you took during preparation.
• Continue planning your fruits and vegetables that are easy and enjoyable.
• Keep experimenting with strategies to work around challenges.
• Use your strengths (resources, support, etc.) to keep making progress.
• Enhance your environment by moving your fruit bowl front and center, so it’s right there when you’re hungry or make fruits and vegetables easily visible in your fridge. Bag sliced vegetables so they’re ready to eat. Look for ways to make fruits and vegetables fun.
• Add more fruits and vegetables to your favorite foods and meals. Some ideas you can explore are adding chopped, grated, or pureed vegetables to burgers, pasta sauces, frittatas, stir-fries, and soups, and berries or bananas to cereal or yogurt.
“I have been regularly eating fruits and vegetables for a while.”
You’ve had success eating fruits and vegetables for a while now, which has improved your overall health and well-being and helped you get closer to the best version of yourself. Check in with how you feel and remind yourself of the benefits of continuing to eat fruits and vegetables. Try some different strategies to help you stay engaged and motivated to eat fruits and vegetables.
• Learn a new skill or behavior related to eating fruits and vegetables. This could be learning new ways to cook vegetables, exploring new recipes, or experimenting with another nutrition habit. Adding variety will keep things exciting and prevent you from getting bored.
• Look for opportunities to be a role model or support others who are getting started with their fruit and vegetable journey. Whether it is children, family, coworkers, or friends, supporting the wellbeing of others can reignite your own motivation and commitment.
Take advantage of the tips and resources on the following pages to help you make progress and increase your readiness to eat more fruits and vegetables.
No matter how ready you are to incorporate fruits and vegetables, you may have concerns about food costs. The good news is that fruits and vegetables don’t have to break the budget. Look over these costsaving ideas and give some a try.
Choose what’s in season. Purchasing seasonal produce is less expensive than buying the same fruit or vegetable during its off-season. Scan the QR code for what fruits and vegetables are in season throughout the year.
Include canned and frozen produce. Canned and frozen fruits and vegetables are just as nutritious and fresh and often cost less. They last longer and can be handy for a quick-fix meal. Stock up on these products when they are on sale.
Cut costs with coupons and sales. Browse grocery store ads to search for produce that is on sale. Build your weekly menu around these fruits and vegetables.
Stretch the protein. Substitute meat with plant-based proteins such as beans, chickpeas, or legumes. If you don’t want to eliminate meat altogether, try a combination of meat and plant-based protein. For example, add black beans to ground meat when making tacos. This results in extra portions and can reduce the amount of meat used in the meal, saving you extra dollars.
Keep it simple. Pre-cut, pre-washed produce is convenient but often costs much more. You can save money by preparing the produce yourself and will not have to pay extra to have the store do it for you.
Pick long-lasting produce. Some fruits and vegetables stay fresh for longer. This gives you more time to use all your ingredients and avoid food waste. Add cabbage, carrots, bell peppers, celery, potatoes, apples, or oranges to your grocery list.
Planning your meals can help you eat more fruits and vegetables. Meal planning is the process of deciding your meals in advance. Planning can help you have more intention over your food choices while saving you time and helping you stick to a budget. Consider what your goals are for meal planning and what you would like to work on. Meal planning looks different for everyone as it can differ based on food preferences, cooking ability, schedules, and personal goals. View liveWELL’s new meal planning video series including vegetable and fruit-packed recipes: roasted vegetable quinoa salad, yakisoba, chicken fajitas, and overnight oats.
Healthy eating looks different for everyone and is not a one-size-fits-all. Your favorite cultural foods can be part of a healthy eating pattern. View the links at the liveWELL nutrition page for ways to enhance your favorite meals or expand your palate with new, fresh recipes. Scan the QR Code to visit the liveWELL nutrition page and view meal planning videos and healthy recipes around the globe.
Want to explore more recipes like the ones featured in the meal planning videos? Check out the first edition of the liveWELL Eat Well Cookbook. This cookbook was a collaboration between liveWELL and the UI Master of Clinical Nutrition Students and features recipes that incorporate the colors of the rainbow, easy breakfast ideas, prepare-ahead lunches, and quick, healthy dinners.
Food accessibility and affordability is very important to survive, maintain a healthy lifestyle, and to be able to focus on work and school. The UI Food Pantry is a free service providing nutritious food and necessities for all University of Iowa students, staff, or faculty in need. The East Pantry is located on the second floor of the Iowa Memorial Union in room 278. A University ID is required to shop at the pantry and bringing a reusable bag is encouraged.
Tuesday: 6-8 p.m.
Wednesday: 11:30 a.m.-1:30 p.m., 4-6 p.m.
Thursday: 3:30-5:30 p.m.
Friday: 9:30-11:30 a.m.
Scan the QR code to visit the UI Food Pantry’s website.
Regardless of where you are in your journey with nutrition or other lifestyle changes, you do not have to go through it alone. liveWELL Health Coaches are certified and trained to help you set realistic goals based on your readiness for change and support you as you build lifestyle habits and improve your well-being.
You can meet with a Health Coach for free at the Campus Recreation and Wellness Center, Employee Health Clinic in Boyd Tower or on Zoom. Scan the QR code to request an appointment or send an email to livewell@uiowa.edu.
In summer 2022, liveWELL and the Pentacrest Museums collaborated to deliver two overlapping programs, the Pentacrest Museums Tree Tours and liveWELL Campus Wellness Scavenger Hunt. These programs encouraged employees to explore and learn about the history of trees and green spaces on our campus while taking in the benefits of movement and spending time in nature.
liveWELL is excited to continue our partnership with the Pentacrest Museums in 2023 and share additional offerings for ways employees can engage with trees and the history of our UI campus for a positive impact on their well-being.
71% of Campus Wellness Scavenger Hunt participants improved their well-being.
Back by popular demand, the Pentacrest Tree Tours will be offered seasonally on Saturdays to increase access to UI campus and community families. The 2023 tours will kick off on Earth Day, Saturday, April 22 before the Earth Everyday Celebration held on the Pentacrest from 1-4 p.m. To learn more about Earth Day events and activities on campus, scan the QR code for more information.
April 22, 2023, from noon-1 p.m.
June 17, 2023, from noon-1 p.m.
October 14, 2023, from noon-1 p.m.
The Pentacrest Museums will debut a new Tree Tour on the west side of campus starting near the Field House. This will also be offered seasonally, starting this spring on Arbor Day, Friday, April 28. The Pentacrest Museums are delighted to bring opportunities for connectedness and wonder closer to our friends across the river.
April 28, 2023, from noon-1 p.m.
June 23, 2023, from noon-1 p.m.
October 20, 2023, from noon-1 p.m.
A new walking tour will launch in October 2023 featuring the historical architecture and urban landscape design of our campus. How does architecture impact community engagement, health, and well-being? Join the Pentacrest Museums to connect and explore together. Look for more information on tour dates and details this July in our summer 2023 newsletter or check online as details are added.
Following the theme of the Pentacrest Architectural Tours, the liveWELL Campus Wellness Scavenger Hunt will also highlight UI history and architecture across campus including some satellite locations. As in years past, employees are encouraged to participate in-person or virtually. For those participating in-person and interested in measuring their physical activity, you can use routes and maps that will be provided to measure your distance walked. For those participating virtually, join in on the learning and appreciation by viewing the links and resources that will be provided for more on information on each destination. Employees who visit each destination and submit the bonus code answer online in My liveWELL Portal for each location can earn liveWELL points. Points are redeemable for prizes such as University of Iowa Hawk Shop gift cards and UI Stead Family Children’s Safety Store coupons.
This year we are offering an expanded program with several more sites to see, so liveWELL is extending the Campus Wellness Scavenger Hunt program through fall 2023, and it
will run from June 1 to November 17, 2023. Look for more details in the May Wellness Updates shared through your Department’s Wellness Ambassador or view online at our website.
LEARN MORE AT
It is common to not notice subtle changes with people and environments that slowly evolve over time. We may be quick to notice a change to a friend’s hair color or a new pair of glasses, but the monthly change in height of a young child growing up in our own home typically does not register until we step back and compare the subtle changes to a picture or height marks scribbled on a door frame. Psychologists use terms such as habituation, change blindness, or inattentional blindness to describe this phenomenon.
This same phenomenon exists as we view the changes occurring to ourselves or the aging loved ones in our lives. As time progresses, our mind takes in the visual images and organizes them so quickly that they overlap and morph in such a way that we fail to recognize the small changes that are happening. Too often we fail to notice that our loved ones have progressed to a point of vulnerability. Understanding what to look for and taking inventory of possible atrisk factors for seniors can help identify the care and support your loved one needs to continue aging well.
There are several at-risk factors that to be aware of and assess about a loved one’s behavior:
• Forgetfulness
• Inability to drive
• Isolation
• Frequent falls
• Poor nutrition
• Medication management
• Financial vulnerability
• Legal affair
Do you have concerns about any of these risk factors for yourself or a loved one? If you are noticing any of these “at-risk” behaviors and would like to discuss a needs assessment, please contact UI Family Services partner, LivWell Seniors, at 319-250-1577 or info@livwellseniors.com.
For more information about LivWell Seniors and the in-home assessment program benefit, visit our website by scanning the QR code:
LivWell Seniors referral and placement services are always free. At LivWell Seniors, we understand that making the right senior living decisions can be complicated. Our compassionate, knowledgeable, and local Senior Resource Specialist (SRS) will guide you and your family through this journey of discovering the most appropriate solutions for your current situation — a willingness to listen and a pair of helping hands!
“I think the winnings will go to my Lego fund—I find building Lego sets with family calming, relaxing, and could help de-stress.”
“Wow! How exciting! (I never win anything!) My wife and I have talked about getting started in Tai Chi. I will use these winnings to start that journey! Thank you so much!”
“Now that I am inspired to stay active and be healthier, I probably could buy myself some Lululemon yoga pants/joggers, and a pair of nice running shoes. Definitely will be something exercise related!”
liveWELL offers online courses on a variety of well-being topics at no cost to UI faculty and staff.
We can all use a resilience booster from time to time. Refresh your approach to building and maintaining resilience in this session with tips for practicing self-care and using tools for stress management with Health Coach Carla Melby-Oetken.
Tuesday, April 25, 2023
12:10 - 12:50 p.m.
Mindfulness is the practice of paying attention intentionally to what is occurring in the present moment, acknowledging what is here with curiosity and open heartedness, even when things are challenging. Come join this Taste of Mindfulness with Brad Baldwin from Aperture to hear more and experience a guided meditation.
Wednesday, April 19, 2023 12:10-12:50 p.m.
Meal planning can be the key to success for your healthy eating goals and simpler than you might believe. Sara Cathi, RDN, LD shares some basic nutrition information and strategies to help you get started with creating easy, nutritious meal plans that fit your busy lifestyle.
Thursday, May 4, 2023
12:10-12:50 p.m.
Self-care is the ability to care for yourself through awareness and self-reliance to achieve, maintain, or promote optimal well-being. Although self-care cannot fix a hectic day, paying attention to what your body needs and practicing self-care can be part of the answer that helps protect your well-being in challenging times.
Self-care looks different for everyone. It doesn’t need to be elaborate. Little action steps can go a long way for your well-being. Watch the Self-Care video on liveWELL’s Health and Well-Being Video Resource page for more ideas on how you can incorporate self-care into your daily routine, at work, or home.
Scan the QR code to watch the video. Incorporate it into your next team meeting and brainstorm ways you can support each other in practicing self-care.
