January | February | March
UPCOMING PROGRAMS
Register for these group coaching series to focus on the foundations of well-being.
Physical Activity: February
Nutrition: March
Mental Well-Being: April
FoodDemos
liveWELL partners with Brad Baldwin of Aperture to offer the 8-week MindfulnessBased Stress Reduction (MBSR).
Begins March 26 Mindfulness-Based StressReduction
HIGHLIGHTED RESOURCES & STORIES
In March, liveWELL is partnering with UI HHP students to host 30-minute live food demos via Zoom during the lunch hour.
Back-UpChildcare
UI partners with Handicare Inc. to provide back-up childcare services if your child’s school or childcare program closes intermittently.
Working with a health coach helped Jess Berding-Wheat establish healthy habits around food and exercise.
liveWELL inspiresacultureofwell-beingandcampusexcellence,providingemployeeswiththeopportunitytothrive
TAKETHEPERSONAL HEALTHASSESSMENT
Participate in the (PHA) and be entered into our monthly drawing for two chances to win $250 prize!
The PHA is a confidential survey that helps you reflect on your well-being and access valuable resources. When campus participates in the PHA, we learn about population well-being within the University of Iowa. This collective effort strengthens our understanding and drives meaningful health initiatives campus-wide.
Complete the PHA during work hours. It’s quick, easy, and confidential.
FreeHealth Coaching
Recreation Membership Incentive
WHYTAKETHEPERSONAL HEALTHASSESSMENT?
INDIVIDUALBenefits:
Join a culture of well-being: Get resources to help you reach your well-being goals.
Enjoy programs: Take advantage of the Rec Membership Incentive and free Health Coaching
Win prizes: Enter a monthly drawing for $250!
DEPARTMENTALBenefits:
Support faculty and staff: Find programs and services that meet their needs.
Create opportunities: Build ways to support local well-being.
Improve work-life balance: Get insights on local productivity barriers
INSTITUTIONALBenefits:
Promote well-being: Measure support from supervisors and the environment.
Allocate resources: Fund meaningful programs and services based on data.
A campus that leads: Highlight the University of Iowa as a leader in well-being
38,274 PHA Participants since2006
10,843
HealthCoach Participants since2006
1,000
Averagemonthly RecMembership Incentiveusers
KICKOFFTHENEWYEARWITHA HEALTHCOACH!
The New Year gives us an opportunity to pause, reflect, and set new goals. University of Iowa regular employees in a 50% or greater appointment are eligible for free health coaching. liveWELL Health Coaches guide employees to set goals, use their strengths, discover strategies, and celebrate their progress.
Locations
Campus Recreation and Wellness Center
Employee Health Clinic at UI Health Care
Medical Center
Remote: Zoom, Teams, Skype, or phone
Evening appointments after 5:00 pm are available!
Benefits of health coaching:
Get started on your journey
Build confidence and skills
Overcome barriers and find solutions
Work with a coach to:
Stay active with a busy schedule
Build healthy eating habits
Manage day-to-day stress
Enhance your sleep routine
Physical Activity Tips
To Stay Active This Winter
Take it Inside
Utilize a temperature-controlled environment for your movement. Join a Gym: Explore the recreational centers on campus or a gym near you.
Explore Free Workout Videos or Apps: YouTube is a great place to start for free videos
Create a Home Circuit: Combine jumping jacks, push-ups and other favorite movements for a quick, effective workout
Try Mall Walking: Use mall hallways to get in steps
Embrace the Cold
wa winters can be chilly, but snow provides an opportunity for que activities.
Layer Up and Go Outside: Walking, running, or hiking in the winter comes with beautiful scenery. Make sure you have proper gear! Participate in Winter Sports: Try ice skating, skiing, or snowshoeing
Pull Out Your Shovel: Iowa winter brings snow! Turn this chore into a workout
nk Beyond Exercise
movement has to be structured exercise. Participate in everyday ment
lize Housework: Cleaning, organizing, and redecorating helps ep you moving tive Hobbies: Try dancing while cooking, or new DIY projects an Stretching Breaks: Set an alarm, use commercial breaks, or nd down before bed with a daily stretching routine.
Scan the QR code to participate in a 4-minute cardio burst exercise video!
HEARTHEALTHYHABITS
February is AmericanHeartMonth, a time when we are encouraged to focus on our cardiovascular health. This resource contains tips and actionable steps to promote a heart healthy lifestyle.
Know your heart disease risk: The first step to protecting your heart is understanding your risk Schedule an appointment with your healthcare professional to learn about your heart health Regular screenings might include: blood pressure checks, cholesterol levels, blood glucose tests, weight and BMI. Interested in free screenings? Check out the University of Iowa Mobile Clinic!
Fill up on vegetables and fruits: They’re packed with nutrients that your heart loves. Try to add them to a majority of your meals and snacks.
Focus on fiber: Aim for 25–30 grams of fiber per day, as recommended by the Dietary Guidelines for Americans. Eating a high-fiber diet has been linked to improved cholesterol levels and a reduced risk of heart disease. Add more fiber to your diet by including: whole grains (oatmeal, brown rice, quinoa), vegetables and fruits, nuts and seeds, legumes (chickpeas, beans, lentils).
Incorporate heart healthy fats: Include more fats like olive oil, nuts and seeds rich in mono- and polyunsaturated fats. These types of fats have been associated with improved cholesterol levels and reduced risk of heart disease.
Try fatty-fish: Fish like salmon, trout, herring, mackerel, sardines, and anchovies are rich in heart-healthy omega-3 fatty acids, which support heart health and help lower triglycerides. Aim to include fatty fish in your meals twice a week.
Move your body: Find activities you enjoy and do them often. Even a daily walk, dancing, gardening, and playing with your kids can keep your heart strong.
Cook more meals at home: Home-cooked meals give you control over ingredients like sodium, sugar, and unhealthy fats. You don’t need to be a master chef start small! Set a goal to cook one meal at home this week and build from there.
inspiresacultureofwell-beingandcampusexcellence,providingemployeeswiththeopportunitytothrive
BALANCED POPCORN SNACK MIX
This balanced popcorn snack mix is the ultimate snack for busy workdays. Packed with whole grains, fiber, and healthy fats, it’s customizable mix and match ingredients to create your perfect, satisfying combo Perfect for meetings, commutes, or a quick pick-me-up at your desk
Ingredients
4 cups popcorn
1 cup roasted chickpeas or roasted edamame
1 cup whole-grain cereal (e g , Cheerios or similar)
1/2 cup pretzels
1/4 cup nuts (e g , almonds, cashews, peanuts)
1/4 cup seeds (e g , pumpkin, sunflower, hemp)
1/4 cup dark chocolate chips or M&Ms (optional)
Pinch of sea salt or cinnamon (optional)
liveWELL inspiresacultureofwell-beingandcampusexcellence,providingemployeeswiththeopportunitytothrive.
BALANCED POPCORN SNACK MIX
Instructions
1. Gently stir to evenly coat and combine all ingredients.
In a large mixing bowl, toss together popcorn, cereal, pretzels, nuts, and any additional desired ingredients.
3.
2. Divide into individual snack bags or airtight containers for easy grab-and-go servings.
Nutrition Content & Benefits
Whole Grains for Energy: Popcorn, cereal, and pretzels provide complex carbohydrates for a steady and sustained energy supply
Plant-Based Protein: Roasted chickpeas/edamame, nuts, and seeds contribute protein to support satiety and muscle maintenance.
Fiber for Fullness: Fiber from popcorn, chickpeas, and seeds aids digestion and helps you feel fuller for longer.
Balanced Sweetness: Optional dark chocolate or M&Ms add a touch of sweetness for a satisfying flavor balance
Portable Nutrition: This mix offers a convenient, nutrient-rich option to fuel busy days and keep you going strong.