livewell winter 09
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University of Iowa liveWELL publicationTRANSCRIPT
liveWELL 1liveWELL 1
INTHISISSUE
A GOOD NIGHT’S SLEEP
MOTIVATION & WEIGHT LOSS
FINANCIALWELL-BEING
UI WellnessUI WellnessAUNITOFUIHUMANRESOURCES
WINTER 2010 VOLUME 5 ISSUE 1
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It’s time for a pradigm shift in 2010. Rather than focusing on the typical New Year’s Resolution that inevitably is so grandiose we often lose track of day-to-day progress, try to look at your day-to-day routine instead. Daily rituals will increase your personal capacity to get things done with more zest, vigor, and enjoyment. Do you need to make a concentrated effort to clean out your inbox? Tighten your budget? Pack healthier lunches? Go to bed earlier?
This Winter edition of the liveWELL newsletter, takes a look at some common New Year themes – Health, Finances, Weight Loss – and provides insight into realistic ideas to implement into your routine.
Please take a moment to focus inward with the help of our guest authors and UI experts and consider some doable strategies for your overall health and wellness improvement plan for 2010.
Yours in Health,
Megan Moeller, UI Wellness Coordinator
UI Wellness is a unit of UI Human Resources.
Joni [email protected] • 121-50 USB
Megan Moeller [email protected] • 111 CC
JoAnna ArguelloHealth [email protected] • 111 CC
Erin LittonHealth [email protected] • 111 CC
Carla Melby-OetkenHealth [email protected] • 111 CC
JoAnn MillerHealth [email protected] • 111 CC
Jean O’[email protected] • 111 CC
Ruth [email protected] • 121 USB
UI Wellness
staff
Layout and Design by IMU Marketing & Design
Printed by UI Printing Services on recycled paper
liveWELL @ UI At The University of Iowa, we aspire to fully incorporate health and wellness into the lives of our campus community members. This is possible through a commitment to continuous development of a healthy campus culture in the spirit of learning and discovery that is at the heart of a distinguished public university.
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9 Resources for Realistic Weight Loss
10 Live Healthy Iowa 2010
11 $500 Winners
16 Calendar of Events
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Motivation & Weight Loss
A Good Night’s Sleep
liveWELL 2010
Financial Well-Being
i n t h i s i s s u e
o t h e r f e at u r e s
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A Good Night’sSleepBy Carol Wozniak-Rebhuhn, M.A., LMFT Coordinator, Faculty and Staff Services/Employee Assistance Program
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Sleep problems can cause more than
just sleepiness—a lack of sleep can
actually contribute to accidents, affect
your relationships, health, mental
alertness, and make you feel generally
“disconnected” from the world. If
your sleeplessness is caused by a tough
deadline or a common cold, you might
not have trouble getting your sleep
back on track after the deadline or the
cold go away; but if you have trouble
sleeping on a regular basis, consider the
following…
Create the Best PossibleSleep Enviornment:
• remove electronics like computers
and televisions from your bedroom
• keep the room cool, comfortable,
quiet, and dark
• use the bed only for sleep and
intimacy
Learn to Relax your Mind:
• establish a relaxing bedtime
routine; take a bath, read a book,
listen to relaxing music before
bed, or trying having a cup of
Chamomile tea
• simple breathing exercises can
help. Breathe, using your abdomen
not your chest, through your nose
for three seconds, then breathe
out for three seconds. Gradually,
elongate the count--counting to
four, then five as you are able.
Practice this for about five to ten
minutes in the later evening
• clear your mind—if you
experience worries that are hard to
shut off, spend some time earlier
in the evening writing in a journal.
If you continue to have difficulty
shutting off your active mind, talk
it over with a counselor from our
UI Employee Assistance Program
(EAP)
• don’t watch the clock— it can
cause anxiety about sleep
• try using a progressive relaxation
or sleep CD that is specifically for
helping people fall asleep. CD’s
are available at no cost through
UI EAP (see page 6 for more
information). An EAP counselor
can help you determine the best
CD for your situation
Do you like to lie in bed and watch TV or have a nightcap
before going to bed? These habits could actually be
contributing to your sleep difficulties.
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Avoid Alcohol at BedtimeAlcohol is a diuretic, which means you’ll probably need to get up and go to the bathroom. Plus it can make you restless prompting you to reawaken.
Drinking is also more likely to lead to snoring, which can restrict airfl ow into the lungs. This reduces oxygen in your blood which disturbs your sleep.
Avoid CaffeineCaffeine is a stimulant which can stay in your system for many hours. So avoid sources of caffeine such as coffee, chocolate, cola or energy drinks, and non-herbal teas.
Exercise RegularlyRegular exercise is a great way to improve your sleep. Just be careful not to do it close to bedtime as exercise produces stimulants that stop the brain from relaxing quickly.
This being the case, exercising in the morning is an excellent way to wake up the body. Going on a run or walk releases stimulants into the body, which can perk you up.
If you are injured or disabled, you can still benefi t from exercise. Meet with a Health Coach from UI Wellness to talk over some options that are right for you.
See your Doctor if your Sleep Problems ContinueIf you have trouble falling asleep night after night, wake up too early, experience mid-wakefulness, or if you always feel tired the next day, you may have a sleep disorder. It is advisable to seek advice from your doctor. Most sleep disorders can be treated successfully.
Sleep resources are available through the Faculty and Staff Services/Employee Assistance Program:
• Sleep CDs
• Weekly Sleep Logs
• Healthy Mind and Sleep Tips
• Resilience and Relaxation Techniques
• Personal, couple and Family Counseling
To discuss your sleep concerns or to access any of the above resources, please contact the Faculty and Staff services/ Employee Assistance Program at 335-2085 or email them at [email protected].
HEALTH COACH C.S.I. A Good Night’s Sleep: 30-minute presentation
February4 21271 PFP, UIHC (Oto Conference Room, Elevator L)
February17 112 University Services Building
To register, log on to the Employee Self-Service website. In “My Training” enter the date for the sessions that you can attend.
Carol Wozniak-Rebhuhn is the coordinator of the Faculty and Staff Services (FSS) Employee Assistance Program. FSS is a part of Organizational Effectiveness, UI Human Resources.
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Ask The Expert: Finding New (and real) Motivation for Weight Loss in the New YearQ & A with the Health CoachJoAnn Miller MS, RD, LD
It’s that time of year for me to face my usual New Year’s resolution to lose weight,
but I’ve failed so many times before. How do I find the motivation to try again?
Losing weight, like many health behavior changes, is not easy! It often takes many
attempts to be successful. So for starters, pat yourself on the back for trying – and
trying again! Weight loss takes persistence, and sometimes it takes changing the
way we think about it. These are my top 5 tips for 2010:
Believe in yourself ! If you really
believe you can lose weight you
can – as you’ve said, you’ve done
it before.
Ask what you can do differently this
time to keep off any weight you lose.
Try to change your eating or exercise
habits in ways that can be permanent.
Even if you don’t reach your goal
weight, any weight loss will be closer to
your goal and improve your health.
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3Set realistic weight loss goals. It takes
time and effort to lose weight. Setting
goals that are not possible for your
body (or for the time and energy you
have to put into weight loss) can be
discouraging.
Think positively EVERY DAY. If you
think you are unmotivated you will
be! Get up every morning and think
about what choices you will make
today to make progress.
Focus on the big picture, forgive the
little “slip ups.” Don’t expect to eat
and exercise perfectly every day. If
you make an unhealthy choice, keep it
in perspective and try to balance the
rest of the day with smaller portions
and healthier choices. Try to keep
those “slips” to a small amount, and
don’t let them ruin your day, week, or
weight loss attempt.
Our liveWELL Health Coach staff
can help you develop the confi dence
and skills to make progress on your
weight loss this year. Contact us if
you’re interested in individualized or
group support.
WebsitesSparkpeople www.sparkpeople.com
This is a free website that offers
personalized guidance for weight loss
including meal plans, food tracking tools,
recipes, exercise demos, motivational
articles, and chat rooms. Users fi nd the
interactivity of the website, and tailored
email reminders helpful.
FitDay www.fi tday.com
This is a free website that places an
emphasis on food and activity tracking.
MyPyramid www.mypyramid.gov
MyPyramid contains general information
for healthy eating and can be individualized
for weight loss or to maintain current
weight. There is a food and activity tracker,
as well as a meal planning function.
Weight Watchers weightwatchers.com
Weight Watchers has an online program
for tracking food intake to align with
weight loss goals. “At work” groups meet
on campus at various locations. For more
information, visit www.uiowa.edu/hr/
wellness.
BooksThe Way to Eat:A Six Step Path toLifelong Weight Control Author David Katz
provides general
guidelines for healthy eating including
nutrition information, practical tips, ideas
for overcoming common obstacles, and
motivational ideas.
No-Fad Diet: A Personal Plan for Healthy WeightLoss The American Heart
Association promotes a personalized
approach to weight-loss planning based on
three key concepts: think smart, eat well,
and move more. The plan provides menus
for three calorie levels, as well as recipes
and several appendices.
Resources for Realistic Weight Loss
Daily, JoAnn and her Health Coach colleagues work with individuals on developing personal health improvement plans for weight loss that suit the learning styles and pace of each person. Some suggested websites and books to help you in your journey are listed.
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The Live Healthy Iowa state-wide
“100 Day Challenge” runs from
January 14 – April 23, 2010. LHI is a
team-based weight loss and physical
activity program that helps to motivate
participants to make positive changes
that lead to a healthier lifestyle while
tracking progress and having fun along
the way. Research confi rms using social
support as a strategy for meeting and
exceeding goals. As a part of the team-
based approach, teammates provide:
• Fresh ideas to prevent boredom
• Accountability to individual goals
• Creative solutions to barriers
• Encouragement in challenging times
Don’t forget the aspect of friendly
competition when it comes to the
team-based approach. You can
compete against a team of UI Wellness
Health Coaches (Team liveWELL),
University Vice Presidents (Iowa VPs
for Health), or maybe a group a little
bit closer to you like down the hall or
up one fl oor… As a team, you can track
your group progress versus others via
the Live Healthy Iowa dashboard.
Although the 100 Day Challenge
started on January 14, you can still join
in the fun to register a group of 2-10
co-workers, friends, family, neighbors,
etc…. If you are registering a team
of co-workers, be sure to register as a
University of Iowa team. Instructions
can be found at www.uiowa.edu/hr/wellness/livehealthy.
Go Hawks! In 2009, the University
of Iowa led the state-wide University
Challenge in weight loss and minutes
of activity, edging out Iowa State and
the University of Northern Iowa. In
2010, the Hawkeyes also want to lead
in participation. The goal for 2010 is
to have 1,000 University employees
participate in LHI.
Live Healthy University of Iowa:
Social SupportHelps Youand UI
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$500 Monthly Winners
Dennis rublaitus, ITS“I used a portion of my winnings to buy a Wii Fit for my family for Christmas – we love it!”
tom bair, DNA Facility“It is interesting to track your attitudes and approaches by using the Personal Health Assessment as a tool. For example, what was I thinking and doing a year ago in relation to my health and fitness and how has that changed.”
stephanie rozek, Nursing“I knew I needed to eat better already but to have it on paper makes it real. More motivation follows as a result.”
Connie herriCk, College of Dentistry“One health improvement strategy that has been meaningful for me is that keeping a daily or weekly food journal makes a person accountable for what they eat.”
jennifer raghaven, Journalism & Mass Communication“The liveWELL Personal Health Assessment inspired me to start eating better and do yoga regularly. I feel so much better having made these changes.”
autumn Craig, Radiation Therapy, UIHC“Taking the yearly Personal Health Assessment is a great way to re-evaluate your personal living. It forces you to take a few minutes to see improvement, or regression in your daily health habits.”
In 2010 there are TWO $500 winners each month – all who have taken their Personal
Health Assessment (PHA) in 2010 are eligible every month. Take your PHA at your Self-
Service website (http://hris.uiowa.edu). The PHA is available to staff and faculty in 50%
or greater regular positions at the University.
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A B C
liveWELL:ParticipateAgain in 2010
In 2009, nearly 10,000 faculty and staff
at The University of Iowa participated
in the liveWELL Personal Health
Assessment. Making A Better Choice in
2010 is as easy as A – B – C!
Complete your confi dential Personal Health Assessment at your Self-Service Website and receive $65 ($50 if this is your fi rst year participating) on your next month’s paycheck.
Review your feedback report and participate in any of the free, Online Lifestyle Management Programs. Topics include Weight Management, Exercise, Managing Stress, Managing Depression, and more.
Seek out the support of a personal Health Coach to help you reach your goals for improved wellness. Health Coaches are available via telephone or in-person at multiple campus locations, from 7:30 a.m. to 8:00 p.m.
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New in 2010 In conjunction with your Health Coach, you may decide that participation in another University-sponsored service is appropriate given your health improvement plan. The University is committed to the health of its employees and assisting those with risky health behaviors to better manage their health. Because of this commitment, the University will pay the FULL PROGRAM FEE of a number or programs to support you in your long-term health:
• Mindfulness-Based Stress Reduction (UI Behavioral Health)
• Personal Training (Recreational Services)
• REACH (Rehabilitation Therapies) for Type II Diabetes prevention
• CHAMPS (UI Heart and Vascular Center) for those unaccustomed to exercise and ready to get started.
• Take Charge of Your Health (Family Care Center) for those with a chronic condition diagnosis.
In order for The University to pay for these programs, you must first be engaged in working one-on-one with a Health Coach and determine that a referral is a good match for your needs and interests. Learn more about the Health Coach service at 353-2973 or www.uiowa.edu/livewell. One referral program per participant is allowed.
Money is often on the minds of
most of us. In fact, money is a top
source of stress for eight out of 10
Americans, according to the American
Psychological Association’s Stress
in America survey. More people
are reporting stress related
symptoms including fatigue,
feelings of irritability, sleep
difficulties, lack of interest or
motivation, feeling depressed
or sad, drinking more
alcohol, headaches and
muscular tension. Sound
familiar?
Financial Well-beingImpacts Overall HealthBy Carol Wozniak-Rebhuhn, M.A., LMFTCoordinator, Faculty and Staff Services/ Employee Assistance Program
liveWELL 15
•Trytofocusonwhatyouhave
influenceover. Set aside time to thoughtfully consider your options. If there is an action item, then do it. If there isn’t, then set aside your worries, and don’t allow yourself to dwell on them. When you notice that you are thinking about concerns without clear action items, just gently shift your thoughts to something more productive or enjoyable.
•Keepperspective. Do what you can to make sense and take care of your finances, but also focus on what else matters to you and concentrate your efforts toward activities that give your life meaning.
•Maketimeforactivitiesthat
don’tinvolvespendingmoney. Many worthwhile activities are worth consideration like volunteering, reading, exercising, or hiking. Visit your local library – another one of those great free resources – for a book on yoga or meditation. Consider learning a new skill. Take a course through your employer or look into low-cost resources in your community that can lead to a better job. The key is to use this time to think outside the box and try new ways of managing your life.
•Slowdown. Take five or 10 minutes a day to close your eyes and focus on your breathing. When we experience intense periods of activity and stress, take time to balance with relaxation and renewal activies.
•Don’tneglectyourhealth. Notice if you’re backsliding on your diet or exercise and adjust
accordingly.
Recognizing how you personally deal with stress related to money is the first step. In tough economic times turning to unhealthy activities like smoking, drinking, gambling or emotional eating is a real temptation. The strain of finances can also lead to more conflicts and arguments between coworkers and partners. Be alert to these behaviors and shift them if you can. If you run into difficulties or just want a little support, consider talking things over with a counselor at the UI Employee Assistance Program (EAP).
Credit counseling services and financial planning assistance are available to help you take control over your money situation. The EAP can help with a referral for a free financial counseling session. Call 335-2085 to learn more or schedule a visit. The EAP is available for employees and their families.
What can you do?
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UIWellnessHumanResourcesliveWELLprogram111CC,IowaCity,[email protected]
we welcome you Individuals with disabilities are encouraged to attend all University of Iowa sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact UI Wellness at 319-353-2314.
Visit www.uiowa.edu/livewell/calendar for dates, time, locations, and registration information or call 353-2973.
February20102.2 YogaatYourDesk Oral B Room, DSB
2.4 AGoodNight’sSleep 21271 PFP, UIHC (Oto Conference Room, Elevator L to 2nd floor)
2.15 EatingforWorkdayEnergy Oral B Room, DSB
2.17 AGoodNight’sSleep 112 University Services Building
*All Seminars are from 12:15-12:45 p.m. To register, log on to the Employee Self-Service website. In “My Training,” enter the date for the sessions that you can attend.
March20103.1 FoodasMedicine: TheObesity,Starvation, AddictionTriad 2520 D University Capitol Centre
3.8 FoodasMedicine: TheObesity,Starvation, AddictionTriad 115 Center for Disabilities and Development (CDD)
*Food as Medicine Seminars are 1-hour sessions from 12:00-1:00 p.m. Please register on Self Service by selecting “My Training” then enter the date of the program you wish to attend. Walk-ins and guests are welcome.
Ongoing: WeightWatchersatWork www.uiowa.edu/hr/wellness
Calendar of Events
2009HealthyIowaAwardWinnerCollege or University category