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VOL. 32, NO. 4

“An ounce of prevention is worth a pound of cure.”

APRIL 2012

UA Parents Have Options for Work Life Balance! Submitted by: Douglas Taren, PhD, Associate Dean for Academic Affairs, Professor of Public Health, Mel and Enid Zuckerman College of Public Health, University of Arizona

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If you are about to be a new parent, or are already a parent, there are several options available to you for finding the right resources and information to balance your dedication as a UA faculty or staff member, with the responsibilities of family life. If you are pregnant, or know someone who is expecting a child, here are a few tips to help you get started: • Find a health care provider that you can trust for good prenatal care. Then follow through with well-baby checks after your child is born. • Ask questions. Talk to your clinician about diet and what physical activities are recommended during pregnancy. You may want to consult with one of the registered dietitians at UA Life & Work Connections for information about nutrition for infants, children, and pregnant or breastfeeding mothers. Click here to make an appointment. • Check out the new healthy food choices at the Student Union so that you can maintain your healthy eating habits at work as well as at home. • Monitor your weight gain during your pregnancy, and follow your physician’s recommendations, including how to return to your pre-pregnancy weight. • Stop smoking and drinking alcoholic beverages. Click here for resources on how to quit smoking — permanently. • If you are able, consider breastfeeding your baby. Breast milk contains excellent nutrients and benefits for infants’ growth and development.

• Enjoy your time away from the UA and come back to campus energized and ready to support the Red and Blue. The services below can also help you determine how to achieve the right work/life balance: UA Human Resources — www.hr.arizona.edu • Vacation, Sick Time and Leave Policies — Review these Vacation, Sick Time and Leave, including Family Medical Leave, to find the options that best suit your work/life situation. UA Life & Work Connections — www.lifework.arizona.edu • Child Care and Family Resources — Personalized consultations for resources and parenting strategies; Child Care Voucher financial assistance program and the University-subsidized Sick Child and Emergency/Back-Up Care Program in the Tucson and Phoenix areas; breast-feeding resources and a campus listing of lactation areas. • Flexible Work Arrangements Guide — Flexible Work Arrangements Guide. • Family Friendly Resources — Download this brochure for a list of programs, activities, websites, and information offered at the University. • Lotsa Helping Hands — Learn how this online tool can help you build a support network and organize your tasks and time as you juggle work and family priorities. Click here for more information and to start a “Community of Caring.”


OuterAisle Fresh The big deal about breakfast Q: What’s so wrong about skipping breakfast? A: If you ate dinner two to three hours before bed and slept seven to eight hours, your body is in a fasting state and taking energy from your muscles. To start your metabolism, eat breakfast.

Q: Why are proteins and fiber important in the morning? A: Eating a well-rounded breakfast is important because all the

Avoid exploding eggs You can scramble, fry, and poach eggs in a microwave. Just don’t try cooking an egg in its shell in the microwave. The steam builds up so quickly that the egg can’t “exhale” it fast enough and the egg may explode.

macronutrients (proteins, fats, and carbohydrates) play roles in everyday bodily functions. Protein helps build and repair cells. Fats help maintain healthy skin, reproduction, immune function, and brain and eye development. Carbohydrates help your brain function properly.

Q: What are other breakfast benefits? A: Breakfast helps maintain a healthy blood sugar level. When you don’t eat a well-rounded breakfast, you increase the likelihood of reaching for high sugar snacks and caffeinated beverages later.

Healthy, no-fail breakfasts you can make in a jiffy Pair a glass of low-fat milk or 100% fruit juice with: • Peanut butter rolled in a whole-grain tortilla • A low-fat, whole-grain waffle topped with sliced fruit • Lean ham and low-fat Swiss cheese on a toasted wholegrain English muffin • Melted cheese on whole-grain toast Source: Melissa Paris, who holds degrees in nutrition and dietetics as well as personal training. She often advises New York entrepreneurs and CEOs on the importance of breakfast.

mug ake in a m u o y ble —

cram Salt S g g E cheese • r e a v d d a e h edded c Microw pray. e t -fat shr u w n lo i . ooking s p m c s b h T it e 2 w n • O milk e mug ave-saf s; stir. . low-fat

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cond icrow • 2 Tbsp or 45 se 12-oz. m f a h t • 2 eggs ig a h o n C ith wave o ctions: d. Micro r). Top w e e per Dire g d p n n e p le lo b d s il n d a econ eat unt imes 0 to 45 s (3 nd milk; b a t e s s g t ooking t g s e C o . y lm r a Add a v e ggs ar waves ve until e er. Micro a p p w e es 1. o p r ic d M lt an ed. Serv a t s s h ju it d a w d to be season 5 g fat may nee cheese; lories, 1 a c 5 1 2 ing: Per serv 244 mg ed fat), t a r u t a (6 g s terol, g choles m 9 8 3 , sodium protein es, 17 g t a r d y h o gg Board 2 g carb erican E Am Source:


Get

Moving

Removing workout road blocks If you tell yourself: Break through the barrier by: I’m just too busy to exercise.

• Building physical activity into daily tasks such as doing yard work, washing your car, or putting more energy into housework. • Making family time more active. Plan a hike through a park or an evening walk around the neighborhood.

I’m too tired to work out after a long day.

• Giving exercise five minutes and seeing what happens. You may find you’re not that tired anymore. • Training for a charity event. Remind yourself that you can’t let down the charity.

I get bored with exercise.

• Meeting friends for a workout. Chatting away may distract you from the “work” aspect of exercise. • Watching TV or listening to music when walking or pedaling indoors. Taking in the recap of sports games or checking out the home-decorating show can easily give you 30 minutes before you know it.

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Musts to avoid sports injuries

1. Nix being a “weekend warrior,” cramming all activity into a day or two. Get activity throughout the week.

2. Don’t “wing it” with new activities. Learn your sport and how to do it correctly. Using proper form may reduce your risk of “overuse” injuries including tendonitis and stress fractures. 3. Get recommended safety gear. Depending on the activity, you may need knee/wrist pads, protective eyewear, a mouth guard, and/or a helmet. 4. Accept when your body has said, “enough.” Tweak activities to meet your body’s limits. 5. Don’t add too much, too soon. If you’re walking 2 miles daily, don’t jump to 6 miles a day. Increase gradually. 6. Shoot for a total workout (aerobic, strengthening, and flexibility exercises). Varying activities can reduce injury risks while promoting total fitness. Source: Adapted from the National Institute of Arthritis and Musculoskeletal and Skin Diseases

• Heading outdoors for a refreshing change of scenery.

I’m afraid I might hurt myself.

• Starting slowly and working up to more time and intensity. • Taking a class with a knowledgeable group instructor who can teach you proper form.

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Turn housework into a workout. Vacuum using long back and forth motions and deep lunges.

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TheWhole You PhysicalHealth

ePharmacy:

Filling prescriptions online If you head to the Web for medications, play it safe. Although many sites are reputable, potential shady suppliers are also lurking in cyberspace.

Signs of a safe site • U.S.-based • Licensed by the state board of pharmacy where the Website operates — A list of boards is available at the National Association of Boards of Pharmacy (NABP) Website (www.nabp.net/indexroster.asp) • Has a licensed pharmacist to answer questions • Requires a prescription for prescription medicines • Includes contact information and allows you to talk to someone if you have problems or questions • Has the National Association of Boards of Pharmacy’s (NABP) Verified Internet Pharmacy Practice Sites™ Seal (VIPPS® Seal) — that indicates the Internet pharmacy is safe. Visit the VIPPS Website (www.vipps.info) to find pharmacies carrying the VIPPS® seal

Signs of an unsafe site • Sends drugs with unknown quality or origin • Doesn’t provide a way to contact the Website by phone • Offers prices dramatically lower than the competition • Provides the wrong drug or another dangerous product for your condition • May offer to sell prescription drugs without a prescription — this is illegal • May not protect your personal information Source: U.S. Food and Drug Administration

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Do not store capsules and tablets in the bathroom. Heat and moisture may cause the medicine to break down (i.e., change its chemical makeup and lose its ability to work properly).

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Pour a pot to relieve a stuffy nose Seasonal allergy sufferers and people who have trouble with pollution and other environmental chemicals know how miserable nasal congestion can be. One possible solution: the Neti pot. The centuries-old device is catching on in the Western World to help prevent and/or relieve stuffy noses and respiratory ailments. The Neti pot resembles a teapot. • Fill the pot with lukewarm distilled or boiled water and ¼ tsp. of non-iodized salt. • Tilt your head to the side, and insert the spout into the top nostril. • The salt water goes through the nasal cavity and out the other nostril. Many specialists recommend Neti pots for patients with chronic sinus symptoms from allergies, bacterial infections, and those suffering from environmental irritants. You can purchase Neti pots at most pharmacies. Just don’t overdo it. A study showed short-term use is beneficial and long-term use can be harmful. Consult with a health-care provider to learn if you are unsure of how to use the pot or for how long.


TheWhole You EmotionalHealth

See, hear, feel –

It can happen to anyone

If you’re having trouble “getting it,” you may be trying to figure out something using the wrong learning style. Identify your learning type and educate yourself in ways you understand.

Many people think mental disorders are rare, that they’re conditions that “happen to someone else.” However, mental illness can affect anyone regardless of family, background, age, or education. An estimated 54 million Americans suffer from some mental disorder every year.

what learning style works for you? Visual — learn by seeing • Typically neat and clean • Close eyes to visualize or remember something • Take detailed notes • Benefit from colorful illustrations and presentations • Like to see what they are learning • Find something to watch when bored

Auditory — learn by hearing and listening • May not coordinate colors or clothes, but can explain why they’re wearing what they’re wearing • Remember by speaking lessons out loud • Gain understanding by reading aloud or listening to audio books • Hum or talk when bored

Kinesthetic — learn by touching and doing • Need to be active and take frequent breaks • Speak with hands and gestures • Appreciate physically expressed encouragement (e.g., a pat on the back) • Recall what happened, but have trouble remembering what was said or seen • Enjoy hands-on tasks (e.g., cooking, construction, engineering, or art) because they aid in learning • Find reasons to tinker or move when bored • Sit near doors or where they can get up and move around during meetings or classes

If you believe you or someone you know may have a mental or emotional problem, there’s hope. Know the warning signs and seek professional mental-health help.

Some symptoms to look for: • Confused thinking • Prolonged depression (sadness or irritability) • Numerous unexplained physical ailments • Substance abuse • Feelings of extreme highs and lows • Excessive fears, worries, and anxieties • Social withdrawal • Dramatic changes in eating or sleeping habits • Strong feelings of anger • Growing inability to cope with daily problems and activities

Showing appreciation People like to know they are appreciated, but how often do we show we value what a person means to us? • Sincere thank-you notes/cards — Send them on a regular basis to co-workers, friends, family members, or people with whom you come into contact frequently who brighten your day.

• Denying obvious problems • Self-harm such as cutting or hitting one’s self or pulling one’s own hair • Delusions or hallucinations • Suicidal thoughts Source: Mental Health America

• E-mails praising people — People like to know people notice when they’re doing a good job. It doesn’t have to be a long, involved message. Simply write, “You’ve done a great job. I really appreciate all the time, thought, and effort you put into your work.”

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Fiscal Fitness

Keep or toss?

Save documents supporting tax returns for seven years in case the Internal Revenue Service wants to look at any prior returns. If documents aren’t tax-related, usually you can destroy them earlier. Credit cards and bank account statements: Save for one year if they have no tax significance.

Canceled checks:

Source: FDIC

If you don’t need them for tax reasons or to show you’ve paid a bill or debt, you can probably destroy them after checking them against bank statements. You may want to keep checks indefinitely, if they were made to buy or sell a home, or to renovate or improve property you own.

If your bank doesn’t send canceled checks, either order copies of important checks soon after receiving your statement or keep the statement to order copies if you’re ever audited. Usually banks that don’t send back original checks keep check copies for seven years.

Deposit, ATM, credit card, and debit card receipts: Save documents until the transaction shows on your statement and you’ve confirmed it’s correct. For expensive items, you may want to keep receipts longer. If the items are under warranty or you ever need to file an insurance claim, documentation can help.

Simple secrets for a successful garage sale • Have a plan for unsold merchandise. Some non-profits pick up unsold items. • Don’t price stuff too low. People like to bargain, so allow wiggle room. • Keep original boxes. Even used items are more appealing in boxes. • Have plenty of small bills, change, and bags. • Move your car from in front of your house. • Get help from a friend or family member. • Ensure you have enough stuff for a sale. • Consider a neighborhood group sale. • Place exciting items close to the curb. • Keep it short. Go for one day. • Put up easy-to-read signs.

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Going green to save some green • Machine-wash clothes in cold water whenever possible. This could save as much as 85% of the energy used to wash clothes. • Install a low-flow showerhead to reduce water use. The showerhead doesn’t cost much, and you can quickly recoup costs through water and energy savings. • Add faucet aerators to all faucets. This will help to conserve heat and water without sacrificing pressure. • Buy gently used secondhand products from garage sales, thrift stores, or consignment shops, or go online to services such as craigslist or FreeSharing. • Share power tools and lawn-care equipment with neighbors (if you’re on good terms, of course) so you both don’t have to buy these non-everyday items. • Invest in high-quality products. Although maybe more expensive, they will last longer. You won’t be replacing them as often, which cuts down on cost and waste. Source: Worldwatch Institute

You can’t have everything... where would you put it? — Steven Wright

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Buy clothes for next year at the end-of-season sales. Try garage sales and thrift stores, too.


Mark Your Calendars Reminder: Look for the next issue of the WellBeing in September. Please be sure to check our website lifework.arizona.edu for upcoming events and educational opportunities. You may also call 621-2493 or email rowana@email.arizona.edu with any programming questions or suggestions.

Skin Cancer Screening Thursday, April 19, 11am to 1pm Campus Health/Highland Commons Building Ground Fl. Free to faculty, staff and students. No appointments: first come, first served. Please allow 45– 50 minutes. For more information. please go to lifework.arizona.edu.

Wednesday Walk April 11, May 9, Noon to 12:30 pm Plan to meet on the north side of the Student Union, outside the UA bookstore. Nancy Rogers will lead a 30-minute walk to an interesting destination.

2012 Bio 5 Wellness Presentations Guest speakers from UA Life & Work Connections Location: Medical research Building, room 102, Noon to 1pm Reservations are not needed and you are welcome to bring your lunch. April 25: Breathing for Relaxation — Presenter: Jan Sturges May 30: Building Resiliency to Stress — Presenter: Dave Swihart June 27: Physical Activity at the Workplace and Desk Stretches — Presenter: Jodi Charvoz Please visit lifework.arizona.edu for a more detailed description of these presentations or call 621-2493.

Presentation: The Value of Anger Wednesday, May 1, 10 am, USB 214 Register online at www.hr.arizona.edu/pds This 1-hour class will help participants understand and develop healthier ways of mastering and using this powerful emotion. Includes how to manage themselves when feeling anger and using it as a key to unlock the door to positive growth. This class primarily focuses on the person’s own anger, but nominally addresses how to handle others’ anger.

¡Vida! Life Video Conference Series for Promoting Good Health Exercise and Cancer Prevention: Friday, April 27, 2012; 10:00 am in Spanish; 11:30 am in English Nutrition and Cancer Prevention: Friday, May 18, 2012; 10:00 am in Spanish; 11:30 am in English Menopause: Friday, June 22, 2012; 10:00 am in Spanish; 11:30 am in English All presentations followed by a Q & A session. Locations: Campus at the Warren Street Clinic. Enter the AHSC Library, turn right to the elevator. Press Level 1. The live video conference presentations will be held in room 1150. Off campus site: UA Cancer Center North, 3838 N. Campbell Ave., Room 1291; for various county locations call Bettina at 520-626-3265.

Tai Chi for Health Tai chi is a mind/body activity known for its health benefits, including stress reduction, balance and joint pain improvement. Life & Work Connections offers a free 12-week Tai Chi for Health class. Registration is required; classes are not open for drop-in. New classes will start September 2012 and registration will begin in June. Please refer to lifework.arizona.edu/wsw/classes/taichi in June for more information on class dates and times, or email Jodi Charvoz at jcharvoz@email.arizona.edu.

Spring Weight Loss Challenge Wednesdays, April 11, May 16, 8 am to 11 am Student Union, Copper Room or Life & Work Connections office, 1125 N. Vine, 2nd floor Want to keep yourself accountable by a weight check? Come in for a brief weigh-in and tips for healthy food choices and activity. No need to register.

Health & Safety Tips for Travel Abroad April 18, Noon to 1 pm, Student Union Agave Room, 4th floor Speaker: Lee Ann Hamilton, MA, CHES, Campus Health Services No registration required. Bring your lunch and questions.

Lunch & Learn Monday, April 30, 11:30am to 1pm Student Union, Santa Rita Room Defining Palliative Care and Treatment Options. Come join our panel of experts to learn more on this important subject. You are welcome to bring your lunch, light refreshments will be served.

Weight Watchers® at the UA UA Life & Work Connections is pleased to offer on-going Weight Watchers of Arizona on campus. Please check our website lifework.arizona.edu/wsw/ availableclasses/weightwatchers for more information on class location or online information. Mondays, 11:45 am to 12:45 pm in the Tubac Room of the Student Union Memorial Center. Registration and weigh-in from 11:45 am to 12:15 pm; meeting from 12:15 pm to 12:45 pm. Fridays, 11:45 am to 12:45 pm in Room 2500E in the cafeteria of the University of Arizona Medical Center. Registration and weigh-in from 11:45 am to 12:15 pm; meeting from 12:15 pm to 12:45 pm. Not on the Tucson Campus? Weight Watchers online is also available! For more information, please call Nancy Rogers 621-4601 or visit lifework. arizona.edu/wsw/availableclasses/weightwatchers.

2012 Summer Care Resources Still considering your children’s activity choices for this summer? Our Summer Care sampling can lend a hand! Learn about Tucson and Phoenix area child care resources and programs at lifework.arizona.edu.

Open Wellness Screening Dates April 12, May 10, June 7 1125 N. Vine, corner of Helen & Vine Registration Required

This program is for benefits-eligible employees, screening includes blood pressure, total cholesterol/ HDL, body composition, cardiac endurance step test, nutrition, fitness and resiliency consultation. If you are concerned about your risk for diabetes, you may also have the A1C diabetes screening for a $10.00 charge. This screening measures your longterm glucose levels (A1C). Neither test requires that you fast. To schedule an appointment, please call 621-2493 or email rowana@email.arizona.edu.

President’s Challenge Fitness Testing Test your aerobic, strength, and flexibility skills as compared to national norms. Call Jodi at 626-4760 or Nancy at 621-4601 for an appointment. The testing takes about 45 minutes, and includes a 1-mile walk.

Resistance Bands for Muscle and Bone Strength Mondays, Noon to 1 pm, AHSC Library, 4th floor Wednesdays, Noon to 1 pm, Tubac Room, Student Union, 4th floor No registration or special skills required. Please join Jodi and Nancy as they lead these free classes for benefits-eligible employees. Call 621-4601 or 626-4760 for more information.

Individual Nutrition/Fitness Coaching Need ideas to improve your nutrition and fitness? Want suggestions on how to decrease your risk for diabetes and other chronic diseases? Call for an appointment; free service for benefits-eligible employees: Nancy Rogers, MS, RD, 621-4601, rogersn@email.arizona.edu Jodi Charvoz, MEd, RD, ACE personal trainer, 626-4760, jcharvoz@email.arizona.edu

Worksite Wellness Departmental Presentations Check lifework.arizona.edu/wsw and schedule a lunch time presentation for your department. Contact Nancy for more information rogersn@email.arizona.edu.

CONTINUOUS OFFERINGS Please call 621-2493 or email rowana@email. arizona.edu for more information on any of the following programs. CPR: Onsite certification for groups of 6 or more, please visit www.lifework.arizona.edu or call for more information. 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 a personalized, phone or in-person consultation regarding your infant/toddler, preschool or schoolage care needs, please call 621-9870. Related older child, summer enrichment, etc., resources are also (Continued on page 8)


Weight Control:

HealthLetter

Writing it down may keep weight down Keeping a food diary may help you to stick to a healthy diet, develop healthy eating habits, and determine how many calories you’re taking in — all of which are important for maintaining a healthy weight. Here are tips on what to include in your diary: • Exactly what you ate, including sauces, condiments, or other extras • How much you ate, either in size or volume • What you were doing when you ate and how you felt • Whether you ate by yourself or with someone • When and where you ate Once a week go through your diary to see how you’re doing with your eating. • Are you eating too much? Too little? • Are you eating a balanced diet? • Are certain times and situations better or worse to eat for your schedule and emotional state? Source: Adapted from the American Academy of Family Physicians

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© HHI

Mark Your Calendars (Continued from page 7)

available. To learn more about the Child Care Voucher, and Sick Child and Emergency/Back-Up Care Programs, please call 621-4365. Visit the department website 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 Jan Sturges at 626-4770. Coming soon — web-based elder care resources and information will soon be just a mouse click away. In addition, look for on-campus workshops and seminars covering a variety of health care, aging and caregiver topics by going to lifework.arizona.edu. Lactation Resources: Please visit our website, lifework.arizona.edu, under “Work/ Life Support” for information about “Mommy Connections” lactation subsidy, and related guidelines, FAQ’s and strategies in support of individual and departmental issues, or call 621-4365. Work/Life Support: Individual employees and managers can call 621-9870 to learn more about new ways of working. Customized consultations and group presentations are available regarding University workplace and work force issues, exploring alternative work arrangements, flexible scheduling, planning tips, and strategies. Worksite Wellness Screenings: We will come to your department, for groups of 15 or more, and assess blood pressure, total cholesterol/HDL, % body fat, cardiovascular endurance, and individualized consultation on your test results.

WellBeing Online | April 2012  

WellBeing Online | April 2012

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