CONTENTS
Welcome Introducing the Office of Workforce Engagement-3 From the Chief Editor: Moments in 2020-4 Fall (Poetry)-4
Work Culture Coordinators Corner-6 Craft Authentic Recognition-10 Recognize a Coworker-12 Spirit Week-24 Welcomes and Congratulations- 29
YUM Fantastic Fall Foods-20 Cooking with CommonHealth-22 Horchata Recipe-22
People Big Brother as Brother’s Keeper-5 A Hero Among Us-8 VDOT Walks 4 Life-15 Employees Caught by the Lens!-16 UVA ReadyKids-26 Essential Esteemed Employees (Poetry)-30
MONEY Saving for College-25
Wellness Hike with Mike-13 Fall Harvest—Time to Get Active-13 An Apple a Day-14 Make Exercise Fun (Include Family)-14 September is a Great Time to Bike-18 CommonHealth Brings Wellness to YouTube-18 Better Sleep Checklist—19 Reverse the Aging Process-23
Introducing the Office of Workforce Engagement My Fellow State Employees: I am pleased to announce that the offices of Employee Programs and Equity, Diversity and Inclusion are now officially operating as one since March 1, 2020. This organizational restructure resulted in a name change – Office of Workforce Engagement (O.W.E). Our vision is to be recognized as a center of excellence in state government for our innovative approach to enhancing the employee experience through a culture of employee engagement, wellness, diversity, equity and inclusion that leads to overall employee well-being, productivity and retention.
Our responsibility is to create, customize, implement and deliver cost effective wellness, equal employment opportunity, diversity and inclusion, financial and engagement programs. O.W.E provides administrative and technical services and expert advice on health, wellness, engagement strategies and employee programs— all with the end goal of supporting and advancing organizational success. Our goal is to build a high-performing, diverse, and inclusive workforce based on mutual acceptance and trust. O.W.E’s diversity management is based on a commitment from individuals at all organizational levels to increase awareness and foster a workplace where employee contributions are continuously recognized and valued. And we recognize that to enhance our ability to carry out the state government mission, diversity and inclusion will need to be a priority for all leaders, managers, and employees. Commitment to equal opportunity, diversity, and inclusion adds value to any agency’s mission by creating a culture where the workforce can bring together creative ideas. An inclusive workplace, with engaged employees from all corners of the world, can spur innovation to better meet the mission of state government. To that end, O.W.E is committed to a customer care pledge which: Moves services to a client-based approach through a single point of contact operation; Creates a uniform and fundamental standard for customer response times; and Fashions a “courtesy culture” standard to govern O.W.E’s accountability and engagement with its customers. In the upcoming month, O.W.E will be releasing its Customer Service Agreement that will introduce both prime and core customer service commitments across the various functional components of this newly established office. The Office of Workforce Engagement’s efforts will focus on building relationships and trust, driving results, developing self and others, and service excellence. The integration work has begun with a key focus on modifying our current service delivery model, developing and enhancing business processes and procedures, rebuilding our brand, and leveraging technology to gain efficiencies, enhance the employee experience and modernize operations. We believe these changes will provide value-added direction to the overall organization and increase service support to you and stakeholder bases. During a transition there are always more questions than answers, and I would like to ask everyone for their patience. Additionally, I would like to articulate my appreciation to the staff of O.W.E for their ability to stay focused and productive in spite of the inevitable ambiguity and uncertainty that change and restructuring always bring.
We still have more to do, and I am committed to the continuous evolution of a new and effective Commonwealth state workforce culture. The Office of Workforce Engagement will work with state employees and senior management across the Commonwealth to design a set of culture and value-based guidelines to deliver on this objective. More detailed information about our plans is forthcoming. Thank you for your continued support. Vilma Alejandro Director, Office of Workforce Engagement 3
From the Desk of the Chief Editor: Moments in 2020 Perhaps there may be more time for pondering or maybe it is just that there is so much over which to ponder these days, but I feel like my brain is permanently “on.” It seems that we are stuck in the past, present, and future all at the same time and on so many fronts. What has happened so far in 2020, should we be moving on with a “new normal,” what will come to be throughout the rest of year, and when will life be “normal” again? While I feel we are a society divided overall with such different conflicts (wearing masks, historical statues, and learning in schools), I feel part of a team when I am at work. The work I do each day gives me an opportunity to be proud of my accomplishments, learn, collaborate with others, and grow (professionally and personally). Your time at work matters-to you, your colleagues, and those you serve as Commonwealth employees. This magazine is truly a magazine for employees, by employees, and therefore, we truly want your stories, your photos, your expertise on these pages. Thanks to those who have already contributed! We would like our final edition to be photo-driven and document the working lives of the employees, so feel free to share a photo of you teleworking or working onsite. If you have a photo that depicts how you, a colleague, or an agency has handled the current events of 2020, please send it in! If you have a story to be told, ideas or resources to share, talents to contribute, or information on events or knowledge to impart, please contact me at employeeexperience@dhrm.virginia.gov.
Susan Perry
Tree branches move, when a slight wind does blow, With these things happening, you absolutely do know! A new season is upon us for sure, and yes we call it Fall; Big changes will come about, but they do start out small! Our vacations, beach trips, picnics and outings to the park; Start to dwindle, daylight ends early & it starts to get dark! There is a little less beam from the sun, so not much glare; A little less hot, light jackets and more in the sky we can stare! Fall is so beautiful, reminding us of change that is good to see; Leaves changing colors, grass to cut less, maybe two ants or one bee! It is a short season, so let’s enjoy the Fall as we go about our day to day; Laughing, putting smiles on our faces, whether we are at work or play! ©June 2020 By Necil B. Oliver VADOC, Central Criminal Records 4
What does social responsibility look like in government? As a part of organized society, government exercises a measure of control over people's lives. Unlike the private sector, public sector organizations or units (PSUs) have obligations that go beyond those required by laws and economics to pursue long term goals that are good for society as a whole. Programs that address these obligations are collectively classified as social responsibility programs. Innately, PSU’s deliver many needed services to the community and for the environment, and have various regulatory roles. From social and health services to regulating professional or driving licenses, these safety and general welfare regulations are part of necessary functions in organized society. While these bodies exist to provide a service to the public or communities, their social
responsibility programs invoke a type of “soft power” that allows governments to alter public behavior without resorting to regulation.
For internally focused and enacted sub-programs of a social responsibility plan, they typically target areas such as:
Employee wellbeing Environmental impact Operating ethically Sustainable solutions
Several of these areas overlap into direct external social good, like donating to a charity through workplace giving, volunteering through an office sponsored service project, or serving on an advisory board. As a Commonwealth employee, what are some areas you can think of that need more focus by your agency that is not already addressed? 5
Top 5 Ways to Re-engage Employees in your Wellness Program 1. Invite your Regional Wellness Consultant (RWC) to present at a staff meeting (virtual or in person). There are many options for campaigns right now. 2. Offer a CommonHealth challenge. Our website has options and your RWC can help you find one that meets your agency needs. 3. Encourage employees to use breaks for wellness opportunities: walk, meditate, stretch, check out CommonHealth on YouTube or Facebook.
4. Begin or end your staff meetings (virtual and in person) with a 5 minute relaxation exercise. Find several options from CommonHealth here. 5. Ask employees what types of wellness activities would be helpful to them.
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The 2020 Spring Movement Challenge by CommonHealth
89% of respondents confirm that the challenge increased their movement activity.
Nearly 50% say they moved 21+ more minutes a day.
86% say the moved 11+ more minutes per day!
Top participating agencies: VDOT, VDH, DJJ, DEQ, and TAX
Checkout our social media! Like us on Facebook, Follow us on Twitter.
Encourage employees to sign up to receive the Wellness Wednesday emails. They are typically short emails that offer healthy, uplifting ideas, recipes, and puzzles to add some positivity to the day! 7
Acts of Service: A Hero Among Us For our Acts of Service spotlight, and in honor of National Volunteer Week (every third week in April) we had the privilege of catching up with Johnny Nugent of the Office of Workers’ Compensation at the Department of Human Resource Management. If you’ve ever had the chance to take a CPR or AED certification class offered to Commonwealth employees in downtown Richmond, your instructor quite possibly was Johnny Nugent. A hero among us with a calm and pragmatic demeanor, Nugent has walked many students through the steps of these life skills with the surety of a seasoned pro for many years and with good reason. He has served his community for several years in the gravest of situations as a volunteer Fire/Medic with the Carson Volunteer Fire Department in Prince George County.
From house fires, to motor vehicle crashes, to ambulatory care for chest pains or other medical emergencies, Nugent derives his greatest satisfaction from being able to see his fellow citizens through a variety of unexpected events. The lifesaving skills he acquired began with a primary series of free classes 8
provided by the fire department. After completing close to 135 course hours in professional CPR, ambulatory EMT training, and emergency vehicle training, Nugent was ready to volunteer, but he didn’t stop there. He committed to pursuing additional course hours specializing in firefighting, hazardous materials handling, confined space rescue, vehicle extrication, advanced life support, pediatric advanced life support and more. Part of a team of just over 40 strong, he now applies these skills for approximately 24 to 36 scheduled hours a month, and also renders assistance when he is available in the area.
Nugent enjoys the comradery and the ability to serve within his community that his volunteer commitment allows, while being able to thoughtfully contribute to
county committees that shape and develop policies, procedures, and training for the nation. He also enjoys paying it forward by instructing classes for the organization and also to students regionally. Mentorship is especially important to him, not just because he likes seeing new volunteers progress, but because it also helps fulfill the shortage of manpower which he has seen a decline in as a whole over the past few years. Nugent notes that there are a variety of skills needed to operate the agency, like accounting, fundraising, or administration, and encourages those interested to just reach out to their local
organizations. “There is always something you can do to assist the agency without being on the frontline… there are a lot of great local volunteer fire and EMS agencies across the Commonwealth that are looking for members.” What does Nugent find most gratifying about volunteering? “I have taken a lot of training and learned a lot of skills, but knowing that I can render assistance to someone or mitigate an emergency and knowing that you can make a difference is what I like best.” We'd like to thank and salute Johnny Nugent and all emergency personnel for the lifesaving skills they bring to our communities. To learn more about opportunities at the Carson Volunteer Fire Department, email CVFD@PGFEMS.ORG or visit https:// www.facebook.com/
Stay updated with great COVID-19 Resources from
DHRM. 9
Craft Authentic Recognition By M. Gerdes, OWE Staff Writer
Creativity, not cost, is the secret to building an employee recognition program that everyone will be excited about. Below are some tried and true ways to recognize, along with one or two unique ideas that may inspire new thinking for recognizing employees in meaningful ways and not break the bank. On the Spot Award On the Spot Awards provide spontaneous recognition and appreciation for excellent work by individuals or teams. You can create clever certificates, coupons for perks like prime parking, or free passes for dreaded office tasks like cleaning up the breakroom. Have fun and celebrate employee contributions with your own On the Spot Awards to recognize acts such as these and others more specific to your workplace:
Outstanding customer service
A consistently positive attitude
Quickly responding to an urgent need
Volunteering to assist with a project
Sharing a useful tip
Beating a project deadline Design Star Refresh your look and get your employees involved in designing logos, program brochures, or new agency swag. Just for fun, you could let employees design a department master calendar featuring employees’ pets, favorite vacation spots, hobbies or others to make it unique to your group. Consider a department T-shirt (for dress down days) featuring a team mascot. Allowing for employee creativity and input in such things can inspire new collaboration and gives staff a sense of ownership and pride.
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Hack Week A hack refers to a method of doing something that either simplifies or makes life easier in some way. Schedule a week for a hackathon, where teams are encouraged to “hack” anything to resolve a problem or inefficiency, try something new, or highlight untapped skills. Whether it’s a better way to organize things, updating processes, refreshing content or even creating a new rewards and recognition program – if you let the employees decide, the projects are usually those that employees really want to work on but are often pushed aside for lack of time. Breaking routine is reinvigorating, inspiring and demonstrates that innovation is valued. First Dibs Do you remember the simple joy of calling first dibs as a child? Recognize and reward high performing employees by allowing them to call first dibs on coveted things in your workplace…. like a great office chair or bookcase in surplus, prime parking, a vacant workspace, a preferred schedule for a period of time, the corner piece of cake at an office celebration … you can call dibs on anything- be creative! By recognizing employees in a way that is meaningful, you communicate authentic appreciation and recognition of your team.
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Hike with Mike: Roanoke’s Star Trail By Mike King, OWE Staff Writer
As temperatures rise with the summer heat, so does my need to find cooler air and reprieve. For this, we head to Roanoke, an area that is no stranger to visitors looking for a vast array of hiking opportunities along with the mountain breezes and streams that offer numerous occasions to cool off. Today we will be exploring a well-known trail that is steps away from the city’s downtown. Mill Mountain Park not only offers a total of 12 miles of trails, but it is home to the Roanoke Star, a sight that is not to be missed as it is the largest manmade star in the world! The most direct trek to the star is the Star Trail. This is a great lunchtime leg stretch to an inspiring view. If you work downtown, you likely see your building from the vista point. This out and back trail is 3.4 miles, but there are options along the way to make it longer if you are not ready to return to the concrete jungle. The trail tread varies, starting off as a gravel road, but from there it is mostly hard pack dirt. Shade is provided throughout by old oak trees as you work your way up to the top. On your way up, it is a steady incline where you will gain roughly 813 feet in elevation, but in return for that work, it’s all downhill on your way back. Trailhead : Mill Mountain Star, 1209-1269 Riverland Rd SE, Roanoke, VA 24014 Approximate mileage 3.4 round trip Elevation gain: 813
Fall Harvest – Time to Get Active By C. Duncan, OWE Staff Writer
The fresh, cool air of fall is ideal for adding more movement into your day. Walking is easy, inexpensive and proven to reduce stress, decrease your risk for disease and help with weight maintenance. Go for a walk around your neighborhood, at your local park or even try hiking a trail. Harvest time also provides many fun activities you can do on your walk! Look for pumpkin patches, corn mazes, or apple picking around your local area and make your walk a fall extravaganza! 13
An Apple a Day By C. Duncan, OWE Staff Writer
The beginning of fall brings us colorful leaves, cooler temperatures and delicious apples! The common phrase “an apple a day keeps the doctor away� stems from the many health benefits of apples. Studies have shown that eating apples can decrease the risk of cancer and cardiovascular disease as well as help with asthma and weight loss. Naturally high in fiber, low in fat, and with so many varieties to choose from, apples make a delicious snack! Virginia offers many opportunities to
get outside and pick your own apples. Make plans to pick apples with family or friends and enjoy the benefits. Find an orchard near you through virginiaapples.net/apple-orchards.
Make Exercise Fun: Include Family in Your Fitness Routine By C. Duncan, OWE Staff Writer
Many are spending extra time at home with families. Some may be sitting more. Perhaps now is the time to kick start a movement lifestyle. What better way to start a lifelong habit than to include those you love and make it fun! Setting an example of staying active as a family can mold it into a lifetime activity. According to the American Council on Exercise, the benefits of being physically active for children and adolescents include improved cardiovascular fitness, muscular fitness, bone health and cognition along with an increased likelihood of being healthy as an adult. Plan activities that get the family moving together. Bike rides, hikes and backyard games such as water balloon fights, scavenger hunts, obstacle courses, relay races and kickball are all great ways to have fun while getting fit! Have your children do age-appropriate household chores that keep them moving. Taking out the trash, mowing the lawn, walking the dog or tending a garden can be great ways to move and help. Goals help with motivation and persistence at any age. Take the time to talk with your kids to develop skill goals they want to achieve—and develop some of your own! Catching a baseball, dribbling a basketball or doing a cartwheel are just a few to get you started. Source information: American Council on Exercise, https://www.acefitness.org/education-and-resources/lifestyle/blog/7571/how-to-get-your-kids-moving
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Acts of Service: VDOT Walks 4 Life By Regina Moore, NOVA District, edited by N. Elfino, OWE Staff Writer On October 1, 2019, the VDOT Northern Virginia (NOVA) District held its first annual Walk4KidsHealth event. More than 90 people (staff and consultants) walked 200+ miles around the District Office building to raise awareness and support for St. Jude Children’s Research Hospital. In total, $7,156.36 was donated to the charity. This event was a success on many levels. It raised the highest amount of funds from any one NOVA CVC event. Considering the number of walkers at the District Office, this was the first CVC organized walk to promote health and wellness. It also gave the opportunity for business partners to sponsor and participate in the event. Eight consultant companies participated in the walk, including over 45 staff. The walk was also a fun and festive environment for participants to get fit, enjoy music, and have a chance to win prizes. Given the popularity of this event, the District plans to make the walk an annual activity in the future to not only encourage fitness but to also show continued commitment to the St. Jude organization in bringing an end to childhood cancer.
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Prinseya Bagby, Quarantine office selfie, DJJ
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Monique Dean’s Quarantine Work Station
Employees caught staying active with the New River Trail Challenge!
Kim Yeatman’s Challenge Buddy, VDOT
Michelle Gajewski, State Police, enjoyed biking with her husband for the challenge!
Christopher Davis
(Many more photos to be shared in our yearend edition.)
Allison Craft from VT hiked the Cascades during the challenge! Stacy Metz and her husband taking on the challenge together.
Amy Moore, DHRM, did water aerobics! What a fun way to be healthy! 17
September is a Great Time to Bike By M. King, OWE Staff Writer
Cycling is a great low impact activity that most individuals can enjoy. Not only is it a great way to have fun during your free time, it can also be a great way to commute. For most of the year, many of us commute to work in our cars or possibly public transportation. In the month of September, we will be celebrating Bike to Work Week. Beginning September 21st and ending on September 27th; pick your bike-friendly route, pump up your tires, grab your helmet and enjoy a bicycle ride to work. If you don’t want to commit to the entire week, maybe one day is a better fit. Bike to work day is September 22! Excited about your ride and want to share? Take a picture of your ride to work and share it on the CommonHealth Facebook page or send it in for our photo edition. New to riding and want to learn the rules of the road? Check out VDOT’s Bicycling in Virginia page. Want to find a cycling event to take part in? Check out these September events throughout Virginia: All Month, Great Cycle Challenge (ride to fight kids’ cancer and fundraise) September 5th, Tour de Valley September 13th, Climb to Conquer Cancer September 26th, Le Tour De Shore
CommonHealth Brings Wellness to YouTube By M. King, OWE Staff Writer
CommonHealth recently launched a new YouTube Channel, CommonHealthVA. This channel provides viewers with the ability to watch CommonHealth programs in an “on demand” format. The educational videos, broken down into three to five minute segments, compliment the in-person trainings that CommonHealth typically presents. The library of videos on health and wellness topics will continue to grow as new courses are created. The channel also offers mini sessions on stress management techniques, including guided imagery and meditation. All of these videos can be viewed on any smart device or computer with internet access. To get the most from this channel, please subscribe so that when new content is added, you will be notified by email. To subscribe, log into your Gmail account, go to YouTube and search CommonHealth VA or follow this link. When you are on the CommonHealthVA channel click the red SUBSCRIBE button. We also appreciate comments and likes if you enjoyed the videos. If you have ideas for future video topics, please email Michael.king@dhrm.virginia.gov. 18
Better Sleep Checklist By S. Meador, Wellness Consultant, CommonHealth
Do you spend more time trying to fall asleep than actually sleeping? If so, you are not alone. Just the act of trying too hard can cause (or continue) a cycle of anxious, nerve-wracking energy that keeps our minds awake. If your mind can’t sleep, it is difficult for your body to follow. Fortunately, there are methods and tips that you can try to flip the switch and guide your body into a safe shutdown mode. Try the following tips for better quality sleep: 1. Keep it cool, dark, and quiet Hot,
stuffy bedrooms are linked to lower quality sleep. Instead, a bedroom temperature of 65 degrees F is recommended for best sleep. Try investing in blackout curtains, white noise machines (or listening to music with an auto-stop timer), or earplugs. Move other electronics out of your bedroom, or turn them off as the LED or LCD lights on TVs, tablets, and music players may hamper sleep. Do not turn on bright lights if you need to get up at night; use a small night light instead.
keep your mind off worries or things that upset you once you are in your bedroom. Avoid talking about emotional issues in bed. 4. Practice relaxation Contracting and
relaxing your muscles, imagining a calming scene, meditating, taking slow deep breaths, or trying a gentle yoga routine can help you unwind and get ready to sleep. 5. No caffeine 6-8 hours before bed
Spread out small servings of caffeine until 6-8 hours before bed. That includes coffee, soda, tea, chocolate, and some over-thecounter medications. Cut back on caffeine gradually to help prevent headaches.
2. Eat like a bird Avoid large meals
within 2 hours of bedtime. By eating earlier, you may avoid indigestion. If you are hungry, try a glass of milk. A natural chemical in milk, L-tryptophan, may help you sleep.
If you consistently find it difficult to fall asleep or stay asleep, and/or feel tired or not well rested during the day despite spending enough time in bed at night, you 3. Wind down Dim lights in your home may have a sleep disorder. Your family after dark and stop working on any task 1-2 doctor or a sleep specialist should be able hours before bedtime, especially those on to help you, and it is important to rule out computers and devices. If you must other health or psychiatric problems that continue working on your devices, adjust may be disturbing your sleep. screen brightness. Create a bedtime Source information by the National Sleep Foundation routine, such as reading, taking a warm on WebMD.com. bath/shower, or listening to music. Try to 19
Fantastic Fall Foods By C. Duncan, OWE Staff Writer
Fall is just around the corner, and now is the time to start enjoying the delicious fruits and vegetables of Autumn. It is never too early to plan ahead to include them in your perfectly-portioned Thanksgiving Meal!
Apples and Pears
Broccoli and Cauliflower
Apples - Choose firm, smooth, and unblemished skin. Brushing with lemon, orange, or grapefruit juice may keep apples fresh after slicing. Refrigerate whole apples to preserve flavor and texture and enjoy this versatile fruit as a snack, in baked goods and many fall dishes. Pear - Choose fragrant, blemish free, and tender, but if the fruit itself is really soft, eat immediately or refrigerate for a day or two. Store at room temperature in your fruit bowl until ripe, then transfer to the fridge. Enjoy raw as a snack or bake with cinnamon for an easy fall dessert. Broccoli - Pick bunches with deep color and closed buds. Refrigerate unwashed in an airtight bag for up to four days. Broccoli can be steamed or roasted and enjoyed by itself or used in just about everything from soups to casseroles. Cauliflower - Choose cauliflower with crisp greens and avoid those that are yellowing. Store in plastic and refrigerate for up to five days. Enjoy cut florets raw, roasted, or added to a side dish.
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Carrots - Choose firm carrots, and those purchased with their greenery should have bright green leaves that are still moist. Remove the greenery when you get home, which helps stop moisture and vitamin loss. Refrigerate in plastic for up to one month, and enjoy raw, roasted or added to a side dish. Mushrooms - There are many types in a variety of colors, flavors, and sizes, but in general, look for evenly colored mushrooms that are firm and have tightly closed caps. Refrigerate whole, unwashed mushrooms in a brown paper bag, and avoid placing in the crisper drawer. Use mushrooms in recipes for pasta, pizzas, and soups, or serve raw in salads.
Carrots
Mushrooms
Acorn Squash – Choose deep colors without blemishes and store in a dark, ventilated area for up to three weeks. Prepare by halving, removing the seeds, and stuffing for baking or slicing for roasting. Pumpkin - Smaller pumpkins have more tender interiors. Store at room temperature for up to a month or refrigerate for up to three. Pumpkin can be used in pancakes, cornbread and of course, pie. Simply bake pumpkin and then scoop out the flesh. The seeds can also be roasted for the perfect fall snack.
Acorn Squash
Do you have a favorite recipe using some of these fantastic fall foods that you would be willing to share publicly? Send your yummy recipe to employeeexperience@dhrm.virginia.gov to have it posted on our social media and maybe even in our next edition.
Pumpkin 21
Cooking with CommonHealth: A Recipe for Fall Salad By C. Duncan, OWE Staff Writer
Place 4 cups of washed and dried baby spinach in a large salad bowl and set aside. Pour 1 teaspoon of olive oil into a non-stick skillet and heat it over medium-high heat. Add 1 teaspoon of garlic and 1 cup of sliced onion and sautĂŠ until golden, about 2 minutes. Add 2 cups chopped cauliflower and sautĂŠ for 2 minutes, then pour in 2 cups of diced tomatoes, 2 cups of cooked small red beans, 2 tablespoons of red wine vinegar, 1 tablespoon of water, 1 tablespoon of fresh basil (minced) and some freshly cracked black pepper. Stir until heated through, about 2 or 3 minutes. Pour the heated beans and veggies over the spinach and serve. This salad also goes well over pasta or brown rice. Copyright http://foodandhealth.com
Horchata, a plant-based milky beverage Recipe by Penny Lewis, Pinterest Submitted by Corrine A. Louden, Office of the State Inspector General
7 Ingredients, Vegan+Gluten-Free, Serves 1 1 cup unsweetened almond milk 1/2 tsp cinnamon 1 pinch of salt 2 tsp granulated sweetener of choice 1/8 tsp vanilla extract 2 tsp heavy whipping cream (use plant based cream for vegans) 1 cup ice Blend ingredients together and serve.
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Reverse the Aging Process By C. Duncan, OWE Staff Writer It may not be the fountain of youth, but more and more research is showing clear links between strength training and negating the effects of aging. Done just a couple times a week, using your own body resistance or adding weights, strength training can lead to an increase in muscle mass and strength, a higher metabolism, preservation of bone density, and improved vitality with aging.
To get started, set yourself up for success.
Plan extra time for warm-up, cooldown and flexibility stretches. Use your own body weight as resistance to start (you’ll gain lean muscle and strength without having to purchase any weights). Try squats, lunges, dips, push-ups (modified is perfectly fine), triceps dips, planks.
Strength training can also reduce the signs and symptoms of many diseases and chronic conditions: Arthritis—Reduces pain and stiffness, and increases strength and flexibility. Diabetes—Improves glycemic control. Osteoporosis—Builds bone density and reduces risk for falls. Heart disease—Reduces cardiovascular risk by improving lipid profile and overall fitness.
Obesity—Increases metabolism, which helps burn more calories and helps with long-term weight control. Back pain—Strengthens back and abdominal muscles to reduce stress on the spine. 23
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How Much Should I Save for College? Devon Copeland, Virginia529 Many families struggle with the concept — and reality — of saving for college. It’s no secret that the cost of college continues to climb every year. Although there’s no way to know for sure what college costs will look like in the next decade or more, tuition and fees have climbed roughly five percent per year over the past ten years. According to The College Board, tuition and fees for the 2019–2020 school year averaged: $36,880 at private colleges $10,440 at public in-state colleges $26,820 at public out-of-state colleges
taking advantage of pre-college opportunities like taking college courses while in high school, your family could fill the gap between rapidly rising tuition and financial independence for your children. A 529 plan is one of the best ways to save for college, and Virginia529 offers a number of savings calculators to help your family determine how much you want to save — and can afford — for your child’s higher education.
To learn about how to save for college with Wow! Pretty scary, right? But consider that Virginia529, please join this webinar for these numbers don't even include room Commonwealth employees. and board, which can add $10,000 or more Call 1-888-567-0540 or visit Virginia529.com to obtain all program materials. Read them carefully before investing. An per year to the cost of higher education. investor should consider the investment objectives, risks, Plus, you may need to save for multiple charges, and expenses of the programs before investing. For children and different types of educational non-Virginia residents: before investing, consider whether you or the beneficiary’s home state offers any state tax or other paths (graduate, law, maybe medical state benefits such as financial aid, scholarship funds, and school), so the amount you'll ultimately protections from creditors that are only available for need could vary greatly. investments in that state’s qualified tuition program. ©2020 The good news is that by calculating future costs, putting a savings plan in place, and
Virginia College Savings Plan. All Rights Reserved.
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Acts of Service: UVA ReadyKids By Kristin Sancken, Communications Officer at ReadyKids Employees at the University of Virginia volunteer their time and professional expertise as board members to help local non-profits thrive. One such nonprofit is ReadyKids. Originally founded as a home for children orphaned by the Spanish flu, 100 years later ReadyKids serves over 9,000 people in the central Virginia area with counseling, family support and early learning opportunities. Rich Schragger turns to a group of over 150 people gathered in the luminous open space of the new waiting room at ReadyKids. Thanks to its board, ReadyKids has just completed a $2 million capital campaign to expand their building, allowing them to hire more staff and ready more kids for life. People begin to put down their wine and cheese, and look to Schragger as he lifts the mic. “What’s fabulous about this building is that it expands the capacity to do the work we do,” said Schragger. “It’s incredibly important work that you cannot do wholesale—it’s retail. One kid at a time, one therapy session at a time, one training at a time.” In addition to serving over 12 years on the ReadyKids board, Schragger is the Perre Bowen Professor of Law at the University of 26
Virginia Law School. “I think that my legal training has been helpful to ReadyKids as it has navigated numerous challenging management issues, ranging from compliance with local land use to employment,” said Schragger. Other University of Virginia employees volunteering on the ReadyKids board include Michael Mason, the Associate Dean of the Office of African-American Affairs, and Jas Heim, the Director of Development at the UVA Brain Institute. Both share their professional expertise to help ReadyKids reach more populations that are diverse and expand its funding. Mason is a Licensed Professional Counselor who has worked with families,
children and adolescents, infants and mothers, and college students for nearly 20 years.
in the non-profit and higher education world. Joining the board at ReadyKids felt like an important use of her time. “Joining the board at ReadyKids was a great opportunity to learn more about my community, the amazing people who serve it, and to dig into the meaningful, hard work of making Charlottesville and the region more equitable and just for the coming generations,” said Heim. Volunteering on a non-profit board is not only a great way to give back to your community, it’s also helpful for networking and expanding your skill set. A lot of non-profits in your community have vacancies on their boards of directors and can use your voice and time.
“This body of experience is perfectly aligned with the work of Readykids,” said Mason. “However, I believe the more significant contribution I make is helping ReadyKids remain vigilant about social justice issues, ensuring equitable access to these excellent services to all who need them in our communities. ReadyKids strives to be a champion for all in need, and has been mostly successful in this effort because of its commitment to thinking deeply and acting passionately.” With her experience in fundraising, Heim has served on a number of other boards
If you live in Central Virginia and want to learn more about ReadyKids, visit https://readykidscville.org/. ReadyKids is also proud to be a part of the largest workplace-giving program in Virginia, the Commonwealth of Virginia Campaign (CVC). CVC is a program that enables Virginia employees to donate to their favorite charities through a payroll deduction system. The CVC code for ReadyKids is 200115.
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Mindfulness Is Trending: So What Is It Exactly? By Craig Nicol, Regional Director, DEQ
In the last couple of years, the buzzword “mindfulness” hasn’t just appeared on magazine racks and bookshelves but has crept into our modern day lexicon. And yes, even our phones are pinging us with mindfulness via a multitude of apps.
more clearly how actions impact results, improve decision making and make us better communicators... thereby, benefiting ourselves, our businesses and communities.
The latest arena for this trend is that of our everyday workplace. Therefore, it might just be worth a few moments to expand on what mindfulness is…and what it isn’t. Let’s start with the latter.
If you have any interest in reducing stress, having an improved frame of mind and just feeling a little happier more often, consider giving it a try. The nice thing about the mindfulness approach is that you are in total control of your effort, time commitment and your overall experience, and of course, the rewards it brings benefit you directly. Some may even tell you that your new mindful approach to life benefits them as well. How many of us would like to know we benefit not just ourselves but others in our lives as well?
Misconceptions regarding mindfulness are widespread. These include requirements to sit cross-legged, chant, count prayer beads, space out completely or totally vacate your world with no care for anything going on around you. Maybe you’ve heard it equated to an odd form of religion or something “new agers” do. The good news…none of this is true. So, what is mindfulness? Mindfulness, as defined by Jon Kabat-Zinn, one of America's leading experts, is “Paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” This approach of “paying attention on purpose” allows us to see beyond our personal bias and experience things differently. If integrated with intentional contemplation (such as meditation), this attention to the present moment can help one to have access to many aspects of relaxation and stress relief, increase compassion and empathy, boost health and creativity as well as help one gain insights and realizations that promote heightened self-awareness. Studies have confirmed that improved self-awareness increases our ability to learn, reduce self-judgment, see 28
Think about setting aside just a few minutes of your day to give being mindful or meditating a try. It’s important to note that mindfulness is extremely personal and distinctive to the individual. There is no right way. Get comfortable, go to the new CommonHealthVA YouTube Channel (as mentioned by Michael King on page 18), hit play and let go of the day's worries for just a few minutes. In this time of extreme uncertainty, stress and even fear, taking some focused time to take care of ourselves is more important than ever. Want another resource? Get CommonHealth’s Relearn to Relax Guide.
Welcomes and Congratulations: Employee Announcements Office of Workforce Engagement Please join us in welcoming Amy Moore and Michael King to the leadership ranks within DHRM. They will now serve as Wellness Consultant Supervisors within the Office of Workforce Engagement (O.W.E). Ms. Moore will oversee the health and wellness services of the Northern, Central, and Western Regions and a portion of Eastern regions. Mr. King will oversee the health and wellness services of the Piedmont and Eastern Regions and a portion of Northern and Central regions. They both bring a wealth of knowledge, experience and vision to their new positions. The purpose of the health and wellness program (CommonHealth) is to educate, share best practices and provide effective well-being services that promote wellness and healthy living, improve overall employee engagement, impact behavioral change and employee health outcomes. In their new roles, they will supervise a staff of three to four Wellness Consultants and work closely with the O.W.E Director to create a supportive wellness culture and environment that reinforces the nine dimensions (i.e. emotional, intellectual, social, spiritual, financial, occupational, physical, mental, and environmental) of wellness for all levels of state employees. Furthermore, they will closely examine the interpersonal, organizational, community, and public policy factors that may further or hinder the sustainability of a wellness culture.
Amy Moore holds a Bachelor of Science in Education with a concentration in Exercise Science/Health Education and a Master of Science in Community Health Education from Virginia Polytechnic Institute and State University and is a Certified Health Education Specialist (CHES® ).
Michael King holds a Bachelor of Science in Psychology from Virginia Commonwealth University and a Master’s Degree in Health Sciences from Western Carolina University and is a Certified Health Education Specialist (CHES® ).
Send your positive employee news to employeeeexperience@dhrm.virginia.gov to be included in future editions. 29
Heroes and Sheroes, we have called them; because that’s who they are, The Correctional Officers that do, go above, beyond and raise the bar! They control all the happenings in our facilities all around Virginia State, In uniforms of blue, caring and patrolling, working shifts, early and late! Working around the clock to accommodate the needs of the people, is much; Doing such a mighty fine job with public safety, even comradery and such! They are important and essential, as they plan and figure out to complete many tasks; Especially with this pandemic, taking extra precaution, & wearing mandatory masks! All Correctional Officers, Sergeants, Lieutenants, Captains should be regarded in some way; Not just now, for a week, or even a year; but all the time - keeping their spirits up every day! Keep wearing your armor of blue! I say, all the time we honor you! Š June 2020 By Necil B. Oliver VADOC, Central Criminal Records 30
Please send photo submissions or you and/or your colleagues in action for our year-end edition of EmployeeExperience! Quarantine work stations Actions toward social equity and justice Participation in a CommonHealth activity Recognition events Engagement in action (in-person or virtually)