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Volume 5 · Issue 2 · Spring 2011

INNOVATION & COLLABORATION

inside this issue 7KH5RWKHQEHUJHU,QVWLWXWH$1HZ(UDLQ :HOOQHVV(GXFDWLRQpage 4 7KH*R6WXG\$0XOWL6WHS$SSURDFKpage 12 $VNWKH0DVWHU*DUGHQHUpage 28 :RUNVWDWLRQ)LWQHVV³*HW2XWVLGHpage 30 A University of Minnesota–Twin Cities publication promoting the wellbeing of the university community.


table of contents

Inside Issue This

FEATURED ARTICLES From the Editors Innovation & Collaboration This issue of Wellness Works lauds our spirit of "Innovation and Collaboration," elements so intrinsic to how and why the University of Minnesota functions that they infuse everything we do here. Whether in our research and academics, or working together on a daily basis, innovation and collaboration are the internal drives that keeps us striving for a better future on- and off- campus, locally and globally. Through them, we bring the 14th Dalai Lama to campus in May, help our researchers curb the obesity epidemic at work, and give our graduate students tools to apply scholarship to real-world problems. But these stories barely touch on what we accomplish here every day, so we encourage you to look around and be inspired—there’s plenty more where these came from.

A New Era in Wellness Education

The Rothenberger Institute Prepares Students to Lead Healthier Lifestyles

4

The newly launched Rothenberger Institute is dedicated to improving the health of the student population through innovative curriculum, continuing a decade long commitment to educational programming. By Kristin Stouffer

The Whys Behind Because An Ad Campaign That’s More Than Just Fun

20

/V^[OL<»ZZPNUPÄJHU[JVU[YPI\[PVUZPUPUUV]H[PVUZJPLU[PÄJHK]HUJLTLU[ and academic excellence are communicated powerfully in one word. By Molly Kelash

IN EVERY ISSUE Campus Wellness in Action

23

Ask the Expert

26

Workstation Fitness

30

10 Tips to Collaborate Effectively

32

Wellness Collaborative

33

;OL^LSSULZZVWWVY[\UP[PLZVUJHTW\ZHIV\UK!ÄUKV\[TVYLHIV\[[OL Dalai Lama’s visit to campus; how to save some money and lose weight; and plans for an expanded University Recreation Center.

Answers to your nutrition and gardening questions.

Take your workout outside. Find places on campus to help you stay active while you enjoy the seasons.

Contact information for campus wellness resources.


table of contents

SIX DIMENSIONS OF WELLNESS Physical Wellness|Sleep Deprivation: A common problem

8

Social Wellness|Sustainability and the U of M

10

Occupational Wellness|The Go! Study: A Multi-Step Approach

12

Spiritual Wellness|One Heart, One Mind, One Universe

14

Intellectual Wellness|Community Engaged Scholarship

16

Emotional Wellness |Finding Balance: Mindfulness Based Stress

18

Sleep deprivation is more than a nuisance; it can have long-term health implications. Explore strategies for improving sleep and overall wellbeing. By Lisa Lemler

Learn how intentional efforts and collaborative thinking between units, departments, and between faculty and staff are creating a more sustainable University community. By Amy Short

An innovative obesity prevention program is targeting physical and social behaviors in the workplace. By Lara LaCaille and Jennifer Schultz

The Dalai Lamaâ&#x20AC;&#x2122;s visit to campus is impressive by any standard. Understanding [OLJVUULJ[PVU[V[OLPUZ[P[\[PVUTHRLZP[L]LUTVYLZPNUPĂ&#x201E;JHU[ By Tony Baisley and Megan Ryan

The University is promoting a model of research and teaching that encourages scholars to think differently and engage communities to help society at large. By Beth Dierker

Reduction Calms Caregivers Learn about a successful study using Mindfulness Based Stress Reduction to improve the wellbeing of those caring for family members with dementia. By Mary Van Buesekom


correspondence

SEND CORRESPONDENCE TO: Wellness Works Magazine Attn: Lisa Lemler 1900 University Avenue SE 108 Cooke Hall Minneapolis, MN 55455 Email: behealthy@umn.edu CREDITS: Managing Editors Lisa Lemler, Molly Kelash Editorial Advisory Board Tony Baisley, Kris Igo Jerri Kjolhaug, Kristen Stouffer Jill Thielen Graphic Design Ryan Rolfes

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UDS HEALTH & WELLNESS COORDINATOR, JENNA BROTT SHARES COMMONLY ASKED QUESTIONS ABOUT NUTRITION ON CAMPUS 1. WHERE CAN I FIND MENUS AND NUTRITION INFORMATION FOR RESIDENTIAL AND RETAIL RESTAURANTS ON CAMPUS?

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FOR MORE INFORMATION ON EATING WELL ON CAMPUS, VISIT WWW.DINING.UMN.EDU

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wellness dimensions

Six Dimensions of Wellness occupationalwellness Finding satisfaction in rewarding and meaningful work that utilizes unique personal skills and talents and enhances lifestyle. Expressing values and commitment through paid or volunteer work that contributes to overall well-being.

emotionalwellness Being emotionally self-aware by accepting, managing and expressing feelings. Seeking out and nurturing trusting, committed and mutually-respectful relationships. Having HWVZP[P]LV\[SVVRHUKYLJVNUPaPUNJOHSSLUNLYPZRHUKJVUÅPJ[HZVWWVY[\UP[PLZMVY emotional growth.

physicalwellness Making health a priority by being regularly physically active, and making proper nutrition choices. Being aware of how our body best functions, how we feel, and how we manage stress. Creating balance by making positive health choices and seeking appropriate medical care.

spiritualwellness Realizing the importance of questioning the meaning and purpose of life and the lives of others. Appreciating that not everything can be understood. Becoming tolerant of other viewpoints while still holding fast to personal values, goals and purpose. Developing a sense of unity and wholeness, and turning thoughts into action.

intellectualwellness A simple commitment to life-long learning and personal development. Seeking out opportunities beyond “book knowledge” that include creativity, critical thinking, and being intuitive and expressive.

socialwellness Understanding and valuing the interconnectedness between human beings. Respecting family and community through effective communication. Recognizing the importance of a healthy living environment and respect for the natural world. Striving for positive, interdependent relationships to foster harmonious living.

Spring 2011 ŏwellnessworks ŏ3


feature article

A New Era in Wellness Education 7KH5RWKHQEHUJHU,QVWLWXWH3UHSDUHV6WXGHQWV WR/HDG+HDOWKHLU/LYHV Kristin Stoufferâ&#x20AC;&#x201D;director of communications, School of Public Health

Connect with the Rothenberger Institute There are several ways University of Minnesota faculty, staff, and students can collaborate with the Rothenberger Institute: Â&#x2039; The institute offers research possibilities for those interested in health, psychology, education, [LJOUVSVN`HUKV[OLYĂ&#x201E;LSKZ Â&#x2039; The institute is looking for partners to offer lectures, workshops and other events centered on student health. Â&#x2039; The institute is looking for partners who are interested in Ă&#x201E;UHUJPHSS`Z\WWVY[PUNOLHS[O education initiatives. Â&#x2039; To learn more about any of these opportunities contact Tayne DeNeui at tayne@umn.edu or 612-625-5970.

4 Ĺ?wellnessworks Ĺ?Spring 2011

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The overall goal in evaluating our courses is to assess the extent to which they impact students' health-related behaviors.

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What students are saying about Rothenberger Institute courses â&#x20AC;&#x153;What I acquired from this class was ...a stronger consciousness of my surroundings. The goal of the class was to try to persuade kids to be responsible by giving them straight information with no bias. I believe that it was the best way to learn about [issues of alcohol and drugs].â&#x20AC;? â&#x20AC;&#x153;I like the fact that you explained common myths and misunderstandings of health. It really cleared some things up for me.â&#x20AC;? â&#x20AC;&#x153;I was surprised that all of the lessons werenâ&#x20AC;&#x2122;t simply about not drinking, but [also] how to do it responsibly if the choice is made to drink. It was very refreshing to view alcohol and drug education in a mature light.â&#x20AC;? â&#x20AC;&#x153;It was completely online, it was nice to be able to do it when I had time. The technology was fantastic and it was presented wonderfully.â&#x20AC;?

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Spring 2011 Ĺ?wellnessworks Ĺ?7


physical wellness

Sleep Deprivation

6ROXWLRQVIRUD&RPPRQ3UREOHP Lisa Lemlerâ&#x20AC;&#x201D;assistant director, Department of Recreational Sports

faces of wellness

-HUUL.MROKDXJ instructorâ&#x20AC;&#x201D;Division of Epidemiology & Community Health, School of Public Health

We can prioritize our health and make healthy choices, even when weâ&#x20AC;&#x2122;re busy. I remind my students that there are 24 hours in a day and, to a large degree, we get to choose how we spend those hours. I donâ&#x20AC;&#x2122;t feel guilty for taking time to exercise each day, or lazy because I allow my body the sleep that it needs. These things are not a waste of time, but rather some of the most productive things I do. Practicing what I preach helps me stay well â&#x20AC;&#x201C; and stay in tune with the practicality of my own advice. My mission is to inspire others to lead healthy lifestyles and in order to do this genuinely and effectively, I need to nurture my own mind, body and spirit.

8 Ĺ?wellnessworks Ĺ?Spring 2011

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Taking Action Maximizing Sleep Quality Â&#x2039; Circadian rhythm. Our bodies are guided by light and darkness, so try to wake up with the sun or use bright lights; get natural sunlight; and minimize bright lights and screens at bed time. Â&#x2039; Caffeine and alcohol. Caffeine is a stimulant, and its lasting effects in the body can vary. While alcohol is a depressant, it can disrupt deep, restful sleep as the body processes it. Â&#x2039; Diet and exercise. A light, whole grain and protein snack is less disruptive than a heavy meal before bed. Regular physical activity can promote better sleep if you start between early morning and late afternoon. Â&#x2039; Sleep environment. Minimize distractions (TVs, computers and cell phones) in the bedroom. Consider a cooler room temperature, white noise like a fan, and minimize the amount of light.

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Spring 2011 Ĺ?wellnessworks Ĺ?9


social wellness

Sustainability the U of M

&

Amy Shortâ&#x20AC;&#x201D;sustainability director, University Services, Office of the Vice President

faces of wellness

6WHYH6DQGHUV campus bicycle coordinatorâ&#x20AC;&#x201D;Parking & Transportation

Promoting physical transportation, biking and bussing is a part of the larger sustainability efforts on campus, and I believe a lot of good can come out of itâ&#x20AC;&#x201D;for the campus, the metro area, the state, and even the planet. Biking is an important part of my life, and helping others par[PJPWH[LIYPUNZTLQV`HUKM\SĂ&#x201E;SSTLU[ Being active is part of my approach to ^LSSILPUN¡Ă&#x201E;UKPUNIHSHUJLIL[^LLU spiritual, physical and work life helps bring perspective on daily life and the â&#x20AC;&#x2DC;big picture.â&#x20AC;&#x2122;

10 Ĺ?wellnessworks Ĺ?Spring 2011

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social wellness

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Taking Action Campus Sustainability Resources Â&#x2039; Environmental and Sustainability Portal: Resources on leadership and campus operations, education opportunities; a research database on faculty expertise and more. http://portal.environment.umn.edu Â&#x2039; U of MN Systemwide Sustainability Goals and Measures Report: http://portal.environment.umn.edu/ universityleadership/index.html Â&#x2039; It All Adds Up!: Learn about waste reduction goals and campus energy LMĂ&#x201E;JPLUJ`TLHZ\YLZÂśZH]PUN[OL< millions of dollars. http://umn.edu/italladdsup Â&#x2039; Twin Cities Sustainability Committee:+V`V\OH]LHUVMĂ&#x201E;JL green team? Let us know. http://sustaintc.umn.edu/ Â&#x2039; Sustainability Studies Minor: Students are working with community and University partners. See student projects, including a :\Z[HPUHIPSP[`6MĂ&#x201E;JL.\PKL! http://sustainabilitystudies.umn.edu/ minor/StudentsWork Â&#x2039; AASHE STARS metrics: Evolving efforts to measure campus sustainability and how actions matter. https://stars.aashe.org/ Â&#x2039; Follow and post ideas on Facebook: Sustainability University of Minnesota

Spring 2011 Ĺ?wellnessworks Ĺ?11


occupational wellness

The Go! Study $0XOWL6WHS$SSURDFK Lara LaCailleâ&#x20AC;&#x201D;assistant professor, UMD School of Psychology Jennifer Schultzâ&#x20AC;&#x201D;director, Health Care Management Program; associate professor, UMD Department of Economics faces of wellness

$P\-XWLOD clinical informatics systems analystâ&#x20AC;&#x201D; St Luke's Hospital, Duluth

For me, personal wellness means making small choices every day that help create balance in my life. I was never involved in sports, but I took up running and found a great running community in Duluth. Now Iâ&#x20AC;&#x2122;m trying yoga, and would love to start classes at work. The Go! Program has increased awareness and discussion in the workplace of healthy habits. Itâ&#x20AC;&#x2122;s about being mindful of the foods ^LLH[HUKĂ&#x201E;UKPUNLUQV`HISL^H`Z[V be more active. Iâ&#x20AC;&#x2122;ve realized that St. Lukeâ&#x20AC;&#x2122;s has a wealth of great resourcesâ&#x20AC;&#x201D;dietitians, physical therapists, nurses, physicians, etc.â&#x20AC;&#x201D;which creates a community of support.

12 Ĺ?wellnessworks Ĺ?Spring 2011

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occupational wellness

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Taking Action Choose the Right Snacks at Work for Weight Loss Low-density options for healthy snacking at work: ‹ Whole fruit ‹ Fresh or frozen melons or berries (from yogurt bar) ‹ Natural or spiced applesauce ‹ Light Yogurt ‹ 5.5 oz can of vegetable juice ‹ Cup of soup ‹ Baby carrots ‹ Green pepper strips, broccoli, cucumbers, or cherry tomatoes from the salad bar

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Spring 2011 ŏwellnessworks ŏ13


spiritual wellness

One Heart, One Mind, One Universe

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Tony Baisleyâ&#x20AC;&#x201D;communications director, Center for Spirituality & Healing; co-director for strategic communications, School of Nursing Megan Ryanâ&#x20AC;&#x201D;new media communications assistant, Center for Spirituality & Healing

faces of wellness

.DWLH6FKXYHU yoga instructor, PhD studentâ&#x20AC;&#x201D;School of Kinesiology

0KLĂ&#x201E;ULWLYZVUHS^LSSULZZHZOHYTVU` IL[^LLU V\Y WO`ZPJHS LTV[PVUHS Ă&#x201E;nancial, social and spiritual needs for balance in mind and body. Holistic wellness is different for everyone, including myselfâ&#x20AC;&#x201D;each element breaks down differently for each individual: emotional health might be intellectual or psychological; social health could mean relationship or career development. My approach to wellbeing gives me a more compassionH[LV\[SVVR"LUJV\YHNLZTVYLM\SĂ&#x201E;SSing relationships; and opens doors to opportunities and wonderful people I may not know otherwise.

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14 Ĺ?wellnessworks Ĺ?Spring 2011

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spiritual wellness

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Taking Action The Tibetan Healing Initiative at the Center for Spirituality & Healing In honor of the Dalai Lamaâ&#x20AC;&#x2122;s visit, the Center for Spirituality & Healing is launching a Tibetan Healing 0UP[PH[P]L[OLĂ&#x201E;YZ[VMP[ZRPUKPU[OL country. Tibetan medicine and yoga can be employed to create and maintain a healthy mind and body and to achieve a fully realized life. Currently, three graduate courses are offered: Â&#x2039; Traditional Tibetan Medicine: Ethics, Spirituality & Healing Class Codeâ&#x20AC;&#x201D;(CSPH 5315) Â&#x2039; Yoga: Ethics, Spirituality & Healing Class Codeâ&#x20AC;&#x201D;(CSPH 5317) Â&#x2039; Tibetan Medicine, Ayurveda & Yoga in India Class Codeâ&#x20AC;&#x201D;(CSPH 5318) The Initiative is primed to become the Tibetan healing hub of North America. For more information, visit the Tibetan Healing Initiative website: http://www.dalailama.umn. edu/TibetanHealingInitiative/index. htm

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Spring 2011 Ĺ?wellnessworks Ĺ?15


intellectual wellness

Community-Engaged Scholarship

6ROYLQJ5HDO:RUOG3UREOHPV Beth Dierkerâ&#x20AC;&#x201D;graduate assistant, Office for Public Engagement

faces of wellness

/DXUHQ0DUWLQ research associateâ&#x20AC;&#x201D;Center for Early Education & Development

I work with communities and individuals who have been systematically exploitedâ&#x20AC;&#x201D;a lot of intense and painful information and situations. I try to balance that with taking time V\[ MVY T`ZLSM ZWLJPĂ&#x201E;JHSS` [OYV\NO meditation. It helps me stay in the moment and keep in touch with my humanness, but not lose the objectivity I need as a researcher. Meaningful conversations allow me to create connections that engage communities and build our knowledge base. My wellness is about balance and a commitment to the bigger impact of my work.

16 Ĺ?wellnessworks Ĺ?Spring 2011

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intellectual wellness

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Taking Action Get Engaged! Community-engaged scholarship is one way to integrate personal passions with professional pursuits. But Ă&#x201E;YZ[ `V\ OH]L [V PKLU[PM` HUK MVZ[LY those things that excite, intrigue or inspire you. Fortunately, the University of Minnesota offers numerous opportunities to explore your passions and engage in issues important to you through collaborative projects, professional development, networking and community initiatives. Here are a few ideas to get started: Â&#x2039; *OLJRV\[[OL6MĂ&#x201E;JLMVY/\THU Resourcesâ&#x20AC;&#x2122; training opportunities focused on leadership and collaboration. http://umn.edu/ohr/leadership Â&#x2039; At the Center for Integrative Leadership learn about crosssector leadership aimed at addressing Minnesotaâ&#x20AC;&#x2122;s most challenging issues and get JVUULJ[LK[VUVUWYVĂ&#x201E;[Z businesses and schools. http://www.leadership.umn.edu Â&#x2039; Explore the Center for Spirituality & Healingâ&#x20AC;&#x2122;s programs and events on mindfulness, stress management or discovering your purpose. http://www.csh.umn.edu/ programs

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Spring 2011 Ĺ?wellnessworks Ĺ?17


emotional wellness

Finding Balance 0LQGIXOQHVV%DVHG6WUHVV5HGXFWLRQ &DOPV&DUHJLYHUV Mary Van Beusekomâ&#x20AC;&#x201D;research communications associate, HealthPartners Research Foundation

faces of wellness

&DURO(O\ community program specialistâ&#x20AC;&#x201D; Institute on Community Integration

My wellbeing is energized while on campus by the academic energy [OH[ Ă&#x2026;V^Z [OYV\NO L]LY`VUL ;OL atmosphere of the campus keeps me engaged and just being here is a learning experience. If the U of M was a man, I would marry him! It provides me with everything I need: it keeps me connected, safe and inspired in the world. I grow with all the individuals I meet at the U of M, because everyone walks here with a purpose. My work here feels noticed and important to the community.

18 Ĺ?wellnessworks Ĺ?Spring 2011

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emotional wellness

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Taking Action More on MBSR:

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Mindfulness-Based Stress Reduction (MBSR) is about taking control of V\Y SP]LZ ILPUN H^HYL VM PUÅ\LUJLZ that affect our wellbeing and health, HUK ÄUKPUN WLHJLVMTPUK HUK IHSHUJL PU HU VM[LU[PTLZ JOHV[PJ ^VYSK Developed by renowned practitioner and author Jon Kabat-Zinn, MBSR will teach you to consciously and TL[OVKPJHSS` KLHS ^P[O Z[YLZZ WHPU PSSULZZHUK[OLKLTHUKPUNJOHSSLUNLZ VM L]LY`KH` SPML=PZP[ www.csh.umn. eduMVYPUMVYTH[PVUVU4):9JSHZZLZ led by the Center for Spirituality & /LHSPUNH[]HYPV\Z;^PU*P[PLZZP[LZ -VY TVYL MV\UKH[PVUHS PUMVYTH[PVU check out the book Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness by Jon Kabat-Zinn, who [VVR [OL ILZ[ VM ,HZ[LYU TLKP[H[PVU HUK THKL P[ WHSH[HISL MVY H >LZ[LYU H\KPLUJL

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Spring 2011 ŏwellnessworks ŏ19


feature article

The Whys Behind

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Spring 2011 ŏwellnessworks ŏ21


Improve your health Earn $65

Earn a $65 wellness reward for completing a health improvement program* Option #1: Health coaching by telephone Work with a health coach to improve your lifestyle or manage a medical condition. 877-247-9204

Option#3: On-line Healthy Living programs Enroll in six week, web-based programs to improve health habits.

Option#2: Face-to-face health coaching Receive motivational support to eat beer, be more fit, or overcome nicotine dependence. 612-625-3222

Option#4: Walk with HealthPartners 10,000 Steps® In 56 days, log 28 days of physical activity. Get a free pedometer!

*UPlan Medical Program members and their UPlan-covered spouses/SSDPs have until October 31, 2011 to enroll.

wellness pays dividends for a lifetime. 22 ŏwellnessworks ŏSpring 2011

www.wellness.umn.edu Wellness Program


campus wellness

Weight Loss Success

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The Minnesota Visit 2011 of His Holiness the 14th Dalai Lama Medicine Buddha Empowerment: $ 7LEHWDQ &XOWXUDO DQG 6SLULWXDO &HUHPRQ\3URPRWLQJ3HUVRQDODQG6RFLHWDO+HDOLQJIHDWXULQJ+LV+ROL QHVVWKHWK'DODL/DPD Location: 0DULXFFL$UHQD| Date: 0D\| Time: DP Peace Through Inner Peace:$3XEOLF$GGUHVVIHDWXULQJ+LV+ROLQHVV WKHWK'DODL/DPD Location: 0DULXFFL$UHQD|Date: 0D\ | Time: SP Second International Tibetan Medicine Conference:+HDOLQJ0LQG %RG\ Location: 5DGLVVRQ8QLYHUVLW\+RWHO|Date: 0D\ Time: DPSP +LV+ROLQHVVLVQRWH[SHFWHGWREHLQDWWHQGDQFHDWWKLVHYHQW

For tickets, visit www.dalailama. umn.edu or call (612) 624- 2345.

ŏwellnessworks ŏ ŏ23 Spring 2011 ŏ


For tickets, visit www.dalailama.umn.edu or call 612-624-2345

2 Days Only, 3 Events

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One Heart, One Mind, One Universe May 8, 2011 at Mariucci Arena

Medicine Buddha Empowerment: A Tibetan Cultural and Spiritual Ceremony Promoting Personal and Societal Healing featuring His Holiness the 14th Dalai Lama 9:30 - 11:30 a.m. Peace Through Inner Peace: A Public Address featuring His Holiness the 14th Dalai Lama 2:00 - 3:30 p.m.

May 9, 2011 at University Radisson Hotel

Second International Tibetan Medicine Conference: Healing Mind & Body 9:00 a.m. - 8:00 p.m. (* His Holiness is not expected to be in attendance.) The Minnesota Visit of His Holiness the Dalai Lama is hosted by: un n Fo dation ica

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Media Sponsor:


campus wellness

University Recreation Center Expansion SURMHFW DOVR LQFOXGHV UHQRYDWLRQ RI  H[LVWLQJ IDFLOLWLHV LQFOXGLQJ LPSURYHPHQWVWRWKHORFNHUURRP DQG VKRZHU DUHDV WKH J\PQDVL XPVDQGWKHILWQHVVFHQWHUV

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Spring 2011 ŏwellnessworks ŏ25


ask the expert

Ask The Dietitian Jenna Brott, RDâ&#x20AC;&#x201D;health & wellness coordinator, University Dining Services Should I take supplements? Are all supplements safe to use?

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Meet the Dietitian:

Jenna Brott Jenna received her bachelorâ&#x20AC;&#x2122;s degree in food, nutrition, and dietetics from Concordia College in Moorhead, MN. She completed her dietetic internship at the VA Medical Center in Minneapolis and is a registered dietitian. Jenna works for University Dining Services as the Health and Wellness Coordinator and is available to advise residential students who have special dietary needs, food allergies, or who want to maintain a more healthy diet. She also ensures nutrition information is available for menu items.

26 Ĺ?wellnessworks Ĺ?Spring 2011

Is it possible to eat healthfully on a budget? *URFHU\ VKRSSLQJ IRU KHDOWK\ PHDOVFDQEHGLIILFXOWZKHQIDFHG ZLWK WKH PDQ\ RSWLRQV DYDLODEOH DWWKHVWRUH,W¡VHDV\WREHRYHU ZKHOPHGZLWKDOOWKHFKRLFHV7R PDNH KHDOWKLHU PRUH DIIRUGDEOH SXUFKDVHV IROORZ WKHVH VLPSOH JXLGHOLQHV Â&#x2021; 0DNHDJURFHU\OLVWEHIRUH JRLQJWRWKHVWRUH7KLVZLOO NHHS\RXRQWUDFNDQGKHOS SUHYHQWRYHUVSHQGLQJ

Â&#x2021;  (DWEHIRUH\RXVKRS*URFHU\ VKRSSLQJZKLOH\RX¡UH KXQJU\FDQOHDGWRXQKHDOWK\ IRRGFKRLFHVWKDWDUHDOVR PRUHH[SHQVLYH Â&#x2021; /RRNIRUDGYHUWLVHGVDYLQJV 0DQ\IUXLWVDQGYHJHWDEOHV ZLOOJRRQVDOHZKHQWKH\DUH LQVHDVRQ&HUWDLQVWRUHVPD\ KDYHFRXSRQERRNVDYDLODEOH DVZHOO Â&#x2021; %X\IUR]HQIUXLWVDQGYHJ HWDEOHV)UHVKIUXLWVDQG YHJHWDEOHVFDQEHH[SHQVLYH ZKHQWKH\DUHRXWRI VHDVRQ DQGZLOOQRWNHHSIUHVKDV ORQJ%X\IUR]HQDQG\RX FDQWDNHZKDW\RXQHHGDQG UHIUHH]HWKHUHVWIRUDQRWKHU PHDORUVQDFN  Do you have any suggestions to help slim down recipes? 8VH WKHVH KHOSIXO WLSV WR PDNH \RXUPHDOVKHDOWKLHU


ask the expert

Â&#x2021;  6OLPGRZQD´EXUJHUÂľILQHO\ FKRSSHGPXVKURRPVDQG VWHDPHGEURZQULFHFDQEH PL[HGZLWKDQHJJZKLWHRU EUHDGFUXPEVDQGVHDVRQ LQJVIRUDWDVW\DQGKHDOWK\ VXEVWLWXWH Â&#x2021; 7RLQFUHDVHILEHUFRQWHQW VXEVWLWXWHKDOI WKHZKLWH IORXULQUHFLSHVZLWKZKROH ZKHDWIORXU Â&#x2021;  8VHORZVRGLXPORZIDW FKLFNHQEURWKLQSODFHRI  FRRNLQJRLOWRSUHSDUHVWLU IU\GLVKHV Â&#x2021;  'UDLQDQGULQVHFDQQHGYHJ HWDEOHVEHDQVDQGWXQDILVK WRGHFUHDVHVRGLXPLQWDNH

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EHHI,I XVLQJDKLJKHUIDW JURXQGEHHIGUDLQDQGULQVH DIWHUFRRNLQJWRGHFUHDVH WKHIDWš

Taking Action Know Your Vitamins and Supplements To learn more about your daily recommended intake of vitamins and minerals, an interactive tool is available on the USDA website at: http://fnic.nal.usda.gov/ interactiveDRI/. For more information on how dietary supplements are regulated, visit the FDA website at: www.fda.gov/Food/DietarySupplements/ConsumerInformation. WebMD resource â&#x20AC;&#x201C; â&#x20AC;&#x153;Vitamins: Separating Fact from Fictionâ&#x20AC;?: http://www.webmd. com/diet/guide/]P[HTPUZMHJ[MYVTĂ&#x201E;J[PVU

Spring 2011 Ĺ?wellnessworks Ĺ?27


ask the expert

Ask The Master Gardener Gardening Resources For You...From The U

Julie Weisenhornâ&#x20AC;&#x201D;assistant extension professor & state Master Gardener Program director, Department of Horticultural Science

Meet the Gardener:

Julie Weisenhorn Armed with a Master of Arts in visual communication from the U of M School of Journalism and Mass Communications, Julie was content working in business marketing in the imaging industry for 12 years. She was bitten by the horticulture bug after becoming a Master Gardener, quit her job, completed a Master of Agriculture degree, and taught sustainable landscape design and CAD in the Department of Horticultural Science. Today, she is an assistant extension professor in consumer horticulture and state director for Extensionâ&#x20AC;&#x2122;s Master Gardener Program. Julie enjoys teaching plant selection and design, and using her own backyard as an outdoor design laboratory.

28 Ĺ?wellnessworks Ĺ?Spring 2011

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UHVRXUFHVIRUKRPHJDUGHQHUV On the Web: *DUGHQLQJ UHVRXUFHV DERXQG RQ WKH ZHE EXW KRZ GRHV D JDU GHQHU ILQG JRRG UHVRXUFHV WKDW ILW WKHLU FOLPDWH DQG QHHGV" (QWHU 8QLYHUVLW\ RI  0LQQHVRWD ([WHQVLRQ*DUGHQZHEVLWHhttp:// extension.umn.edu/garden7KLVVLWH RIIHUV LQIRUPDWLRQ RQ HYHU\WKLQJ IURPDSSOHVWR]LQQLDV,WLQFOXGHV GLDJQRVWLF WRROV IRU GHDOLQJ ZLWK LQVHFWV GLVHDVHV DQG ZHHGV WKH ELJ WKUHH  DQG YDOXDEOH OLQNV WR SXEOLFDWLRQVDQGOLQNVRQJDUGHQ LQJDQGKRUWLFXOWXUH


ask the expert

The University Soil Testing Lab: +HDOWK\ VRLO LV WKH IRXQGDWLRQ RI  D JDUGHQ DQG LW¡V LPSRUWDQW WKDW HYHU\ JDUGHQHU NQRZ WKH FKDUDFWHULVWLFV RI  WKHLU JDUGHQ VRLO ² JRRG DQG EDG )RU D PHUH  WKH 8QLYHUVLW\ 6RLO 7HVWLQJ /DE ZLOO DQDO\]H D VRLO VDPSOH DQG SURYLGH UHFRPPHQGDWLRQV IRU LPSURYLQJ WKLV LPSRUWDQW UH VRXUFH IRU VXFFHVVIXO JDUGHQLQJ http://soiltest.cfans.umn.edu

The University Plant Disease Clinic: *RW JDOOV RQ \RXU JUDSHYLQH" 0LOGHZ RQ \RXU PRQDUGD" 6RPHWKLQJ IXQN\ RQ \RXU IRU V\WKLD")RUHDFKVDPSOHVRI  SODQWGLVHDVHVFDQEHVXEPLWWHGWR WKH3ODQW'LVHDVH&OLQLFIRUDQDO\ VLV6HUYLFHVLQFOXGHSODQWGLVHDVH GLDJQRVLVQHPDWRGHDQDO\VLVVHHG TXDOLW\ WHVWLQJ YLUDO DQDO\VLV LQ VHFW LGHQWLILFDWLRQ DQG FRQWUDFW UHVHDUFKhttp://pdc.umn.edu

local

organic

at Student Unions & Activities vities

Holy Land

Black Cat at

Local & Vegan

Local & Organic ganic

Available at Gopher Spot and Gopher Express West only.

Available at Gopher Spot only.

Amyâ&#x20AC;&#x2122;s

Clif Bars

Organic & Vegetarian

Organic & Vegetarian

Available at all locations.

Available at all locations.

Eating healthy, local and organic on campus is convenient and easy on your wallet.

CoďŹ&#x20AC;man Memorial Union

West Bank Skyway

St. Paul Student Center

sua.umn.edu/food

The University Landscape Arboretum: 7KH $UERUHWXP LV D  DFUH JDUGHQ DQG ODQGVFDSHLGHD ODE DVLWHIRUYDULRXVGHPRQVWUDWLRQ DQG GLVSOD\ JDUGHQV DQ RXW GRRU FODVVURRP DQG D SODFH IRU LQVSLUDWLRQ DQG UHQHZDO  7KLV VXPPHU YLVLW WKH *DUGHQV RI  (DWLQ JDUGHQV IRU LGHDV RQ JDUGHQ GHVLJQ LQFOXGLQJ FRP SDQLRQSODQWLQJRI IORZHUVYHJ JLHV DQG KHUEV DQG DWWUDFWLQJ EXWWHUIOLHV DQG KXPPLQJ ELUGV http://arboretum.umn.edu The Master Gardener Program: 0DVWHU *DUGHQHUV DUH HGXFDWHG E\8QLYHUVLW\([WHQVLRQIDFXOW\ DQG EULQJ VFLHQWLILF UHVHDUFK EDVHG LQIRUPDWLRQ WR FLWL]HQV WKURXJKRXW0LQQHVRWD,Q DFFRUGLQJWRWKH&RUSRUDWLRQIRU 1DWLRQDODQG&RPPXQLW\6HUYLFH ZZZYROXQWHHULQJLQDPHULFD JRY   0DVWHU *DUGHQHU YROXQWHHUV GRQDWHG PRUH WKDQ  KRXUV WR WHDFKLQJ IHO ORZ 0LQQHVRWDQV KRZ WR DSSO\ 8QLYHUVLW\ UHVHDUFK WR LPSURYH WKHLU OLYHV DQG WKH HQYLURQ PHQW DURXQG WKHP³D GROODU YDOXHRI RYHUPLOOLRQWRWKH 0LQQHVRWD FLWLHV DQG FRXQWLHV 6LQFHLWVLQFHSWLRQLQPRUH WKDQ  0DVWHU *DUGHQHUV KDYH GRQDWHG DERXW  PLOOLRQ KRXUVhttp://www.mg.umn.edu.¹

Spring 2011 Ĺ?wellnessworks Ĺ?29


workstation Ä[ULZZ

Time to Get Outside 5HJDUGOHVVRI ZKHUHRQHZRUNVRQFDPSXVRSSRUWXQLWLHVWREHDFWLYHDQGVWD\ILWDUHOLWHUDOO\VWHSVDZD\:LWKD ELWRI FUHDWLYLW\HQHUJ\DQGFRPPLWPHQWH[SORULQJFDPSXVRQIRRWLVDJUHDWZD\WRJHWVRPHIUHVKDLUDQGILW QHVV*UDEDFROOHDJXHDQGFKRRVHDSODQWKDWEHVWILWV\RXUQHHGVDQGHQHUJ\OHYHO'RQ·WIRUJHWZDWHUVKDGHVDQG VXQEORFN EXERCISE 1:

Get Moving

Goal: 6WDUWDFWLYLW\ZLWKWKHJRDOWRZDUPXSWKHODUJHPXVFOHVRI WKH ERG\³WKHOHJVEDFNDQGFKHVW,I ZDONLQJFRQFHQWUDWHRQJRRGSRVWXUH DQGSXPSLQJWKHDUPV,I UXQQLQJEXLOGLQWRDOLJKWMRJ Intensity: &RPIRUWDEOHDOORZLQJIRUDIDLUO\QRUPDOFRQYHUVDWLRQ Time and Destination: 7DNHPLQXWHVDQGPDSDURXWHWKDWDUULYHV DWWKHVWDLUVEHKLQG&RIIPDQ8QLRQLQ0LQQHDSROLVRURQWKHQRUWKZHVW VLGHRI *RUWQHU$YHQXHUDPSLQ6W3DXO EXERCISE 2:

Challenge the Legs

Goal: &OLPEWKHVWDLUVLQDYDULHW\RI ZD\VZDONLQJOXQJLQJRUUXQQLQJ &OLPEXSZLWKPRUHHQHUJ\ZDONEDFNGRZQWRUHFRYHU Intensity: 6OLJKWO\EUHDWKOHVVUHJDUGOHVVRI VSHFLILFDFWLYLW\&RPSOHWH RUPRUHVHWVRI VWDLUFOLPELQJ Time: 6SHQGPLQXWHVKHUHGHSHQGLQJRQWRWDODFWLYLW\WLPHDYDLODEOH DQGILWQHVVOHYHO EXERCISE 3:

Steady Pace

Goal: )ROORZ D URXWH DW DQ DFFHOHUDWHG SDFH DGGLQJ VWUHQJWK LQWHUYDOV VHH6WHS  Intensity: &RQVWDQWSDFHZKHQZDONLQJRUUXQQLQJ%UHDWKLQJLVPRUH FKDOOHQJLQJEXWQRW´EUHDWKOHVVµ Time: 6SHQGPLQXWHVRQWKLVFRPSRQHQW LQFOXGLQJWKHVWUHQJWK LQWHUYDOV GHSHQGLQJXSRQWRWDODFWLYLW\WLPHDYDLODEOH

30 ŏwellnessworks ŏSpring 2011


workstation Ă&#x201E;[ULZZ

EXERCISE 4:

Strength Intervals

Goal: $GGVWUHQJWKDFWLYLWLHVLQWR\RXU6WHDG\3DFHÂľ7UDQVLWLRQTXLFNO\ IURPVWUHQJWKLQWHUYDOVEDFNWRWKHVWHDG\SDFH Intensity: &RPSOHWHUHSHWLWLRQVWRIDWLJXHFRQFHQWUDWLQJRQJRRGIRUP DQGDOLJQPHQW6WUHQJWKH[HUFLVHVPD\HOHYDWHWKHKHDUWUDWHDQGOHDYH RQHEUHDWKOHVV5HFRYHUDVQHHGHGEXWNHHSPRYLQJ Time: 9DULHV Exercises: :KHQ FKRRVLQJ H[HUFLVHV WDNH LQWR FRQVLGHUDWLRQ SHUVRQDO ILWQHVV OHYHO DQG DQ\ LVVXHV UHODWHG WR MRLQWV RU EDFN WR VHH SKRWRV RI  WKHVHH[HUFLVHVJRwww.recsports.umn.edu/wellness/wellnessworks

Strength Interval Exercises Â&#x2039; Park Bench Squats (lower body): Find a secure park bench or chair. With weight in the feet, and feet hipdistance apart, move to sit down, and immediately rise to standing, preferably without using the arms. Repeat 6â&#x20AC;&#x201C;20 times. Â&#x2039; Push-Ups (upper body): Choose a wall if just starting out, a bench or wall for more intensity. Place feet hip distance apart, hands wider than shoulder distance apart. Maintain a strong line from head to heels and press away in one motion. Lower to start position with elbows bending out. Repeat to fatigue. Â&#x2039; Step-Ups (lower body and core/balance): Start at the base of a set of stairs. Place right foot on the second stair up, and use that leg to push up, lifting the left knee up toward hip level. Slowly lower left foot down, just â&#x20AC;&#x2DC;tappingâ&#x20AC;&#x2122; toe behind. Repeat on same leg 4â&#x20AC;&#x201C;12 times. Switch legs. Â&#x2039; Arm Dips (back or arm and shoulders): Find a secure bench or low ledged wall. Sit, with arms at sides, thumbs turned close to body. Slide the hips away from the bench. Walk the feet away slightly, and align the hips below shoulders. Bend at the elbows and dip the body slowly in one motion. Press up in one motion. Repeat until fatigue. Do not perform this exercise if wrist or shoulder joints are problematic. Â&#x2039; Play! (increases the heart rate): Bring a jump rope along; if walking, try jogging or running a block or two; skip, hop, jump on the ground or using the stairs. Enjoy the workout!

Cool-down and Stretch

EXERCISE 5: Goal: :DONRUOLJKWO\MRJDWDVORZHUSDFH&RQVLGHUDGGLQJXSSHUERG\ VWUHWFKHVLI WLPHLVDIDFWRU/HWWKHERG\FRROGRZQDQGWKHQIRFXVRQ VRPHOLJKWVWUHWFKLQJIRUWKHODUJHOHJPXVFOHVFDOYHVDQGVKLQVFKHVW EDFNVKRXOGHUVDQGQHFN%UHDWKH Intensity: /RZDQGFRPIRUWDEOH Time: ²PLQXWHV 7DNHWLPHWRH[SORUHFDPSXVDQGHQMR\SK\VLFDODFWLYLW\)LQGDQHZURXWH DQGEUHDWKHLQWKHIUHVKDLUDQGZDUPVXQVKLQHWKLVVSULQJDQGVXPPHU

Spring 2011 Ĺ?wellnessworks Ĺ?31


wellness tips

TOP TEN TIPS TO COLLABORATE EFFECTIVELY 1. Define Collaboration. &ROODERUDWLRQLVWKHH[FKDQJHRI LQIRUPDWLRQDQGVKDULQJRU SRROLQJRI UHVRXUFHVIRUPXWXDOEHQHILWWRDFKLHYHDFRPPRQSXUSRVH

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3. Timing. (YHQWKHPRVWZHOOGHYHORSHGWHDPVDQGEHVWODLGSODQVFDQIDLOLI WKHWLPLQJ RI WKHSURSRVDORUSURMHFWLVODXQFKHGGXULQJWLPHVRI WXUPRLOORZPRUDOHRURWKHU IDFWRUV

4. Identify and Value Stakeholders.

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5. Build Trust. &UHDWHDQHQYLURQPHQWIRUGHYHORSLQJSXUSRVHVKDULQJLGHDVDQGLQVWL JDWLQJDFWLRQZKHUHDOOFRQWULEXWRUVKDYHDVHQVHRI EHLQJRQDQHTXDOSOD\LQJILHOG

6. Appreciate Broad-based Perspective.

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8. Understand Before Taking Action. ,VWKHUHDFOHDUXQGHUVWDQGLQJRI WKHSUREOHP WKDWQHHGVWREHVROYHGRUWKHLVVXHWKDWQHHGVWREHDGGUHVVHG"2IWHQDQHHGIRUFKDQJH GULYHVPDQ\FROODERUDWLRQVDQGDFWLRQRFFXUVSUHPDWXUHO\EHIRUHFODULW\LVHVWDEOLVKHG

9. Reflect and Assess. %HFHUWDLQWRUHIOHFWRQWKHSURFHVV³DVDQLQGLYLGXDOSURIHVVLRQDO DQGGHSDUWPHQWRUXQLWWRHQVXUHV\QHUJ\LQSKLORVRSK\DQGSUDFWLFH

10. Celebrate Interim Success. &HOHEUDWLQJVXFFHVVQRWRQO\DOORZVSDUWLFLSDQWVWRYDOXH WKHLUDFFRPSOLVKPHQWVEXWDOVRGLVSOD\VPRPHQWXPDQGFKDQJHWRRWKHUV

32 ŏwellnessworks ŏSpring 2011


wellness collaborative

WHAT IS THE WELLNESS COLLABORATIVE? 7KH:HOOQHVV&ROODERUDWLYHLVFRPSULVHGRIUHSUHVHQWDWLYHVIURPDFURVVFDPSXVZLWKDQDFWLYHLQWHUHVWLQWKH ZHOOEHLQJRIWKH8QLYHUVLW\RI0LQQHVRWD²7ZLQ&LWLHVFRPPXQLW\7KHJURXSZKLFKILUVWPHWLQKDVDYLVLRQ WRPDNHZHOOQHVVDFRUHYDOXHRIWKHXQLYHUVLW\FRPPXQLW\7KURXJKLQIRUPDOPHHWLQJVWKH:HOOQHVV&ROODERUD WLYHZRUNVWRIXOILOOLWVPLVVLRQRIHQKDQFLQJWKHFXOWXUHRIZHOOQHVVRQFDPSXVWKURXJKFROODERUDWLYHHIIRUWV If you would like more information, please contact Wellness Collaborative chair, Lisa Lemler, at 612.625.8822 or lemler@umn.edu.

Academic Health Center

Disability Services

Interfaith Campus Coalition

Phone: 612.625.4119 Website: www.ahc.umn.edu

Phone: 612.626.2644 Email: ds@umn.edu Website: www.ds.umn.edu

Website: www.iccumn.org

Aurora Center for Advocacy and Education

Employee Wellness Program

Phone: 612.626.2929 Email: aurora.center@umn.edu Website: www.umn.edu/aurora

Phone: 612.626.WELL (9355) Email: well@umn.edu Website: www.wellness.umn.edu

School of Kinesiology Phone: 612.625.5300 Email: kin@umn.edu Website: www.cehd.umn.edu/kin

University Dining Services Phone: 612.626.7626

Campus Club Phone: 612.625.1442 Email: platt@umn.edu Website: www.campusclubumn.org

Healthy Foods, Healthy Lives Institute

Email: dining@umn.edu Website: www.dining.umn.edu

Phone: 612.625.8693 Email: hfhl@umn.edu Website: www.hfhl.umn.edu

University of Minnesota Physicians

Hillel: The Jewish Student Center

Phone: 612.884.0600 Email: tmestad@umphysicians.umn.edu Website: www.umphysicians.umn.edu

Center for Spirituality & Healing Phone: 612.624.9459 Email: mclau033@umn.edu Website: www.csh.umn.edu

Department of Recreational Sports Phone: 612.625.6800 Email: recsports@umn.edu Website: www.recsports.umn.edu

Health Sciences Libraries

Phone: 612.379.4026 Email: Hillel@umn.edu Website: www.ujews.com

Housing & Residential Life Phone: 612.624.2994 Email: housing@umn.edu Website: www.housing.umn.edu

Womenâ&#x20AC;&#x2122;s Center Phone: 612.625.9837 Email: women@umn.edu Website: www.umn.edu/women

Boynton Health Service Phone: 612.625.8400 Website: www.bhs.umn.edu

Phone: 612.626.2380 Email: mnahec@umn.edu

Spring 2011 Ĺ?wellnessworks Ĺ?33


F O R THE L ONG R U N

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Wellness Works - Spring 2011  

This was a publication that was produced and circulated to 16,000+ University of Minnesota faculty, staff, and collaborative partners.