liveWELL 2022 Spring newsletter

SPRING 2022 VOLUME 18 ISSUE 1

IN THIS ISSUE Eating Healthy Around the Globe Branch Out with the Pentacrest Museum Campus Wellness Scavenger Hunt Getting Started with Public Service Loan Forgiveness liveWELL

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staff

UI WELLNESS

UI Wellness is a unit of UI Human Resources.

Megan Hammes

Senior Director, UI Wellness megan-hammes@uiowa.edu 335-5424 • E119 CRWC

Carla Melby-Oetken

Health Coach carla-melby@uiowa.edu 353-2975 • E119 CRWC

Jacob Frederick

Well-Being Specialist jacob-e-frederick@uiowa.edu 467-4848 • E119 CRWC

Sandy Stewart

Well-Being Specialist sandra-stewart@uiowa.edu 353-2973 • E119 CRWC

Melanie Cuchna

Well-Being Specialist melanie-cuchna@uiowa.edu 467-4618 • E119 CRWC

Jean O’Donovan

Secretary jean-odonovan@uiowa.edu 353-2973 • E119 CRWC

Mary Heath

Secretary mary-heath@uiowa.edu 353-2973 • E119 CRWC

Diana Kremzar

Family Services Director diana-kremzar@uiowa.edu 335-3558 • 121 USB

Happy spring, Hawkeyes!

Spring is the perfect time to look forward and discover a renewed path towards health and well-being. The temperature is rising, and the days are getting longer. It is a time to re-energize the healthy habits that are most important for you to feel your best and succeed.

It’s no surprise that in today’s world full of many obstacles, UI employees report not getting enough fruits and veggies, regular physical activity, adequate sleep, or unmanaged stress.

These can be exacerbated by a harsh Iowa winter and the ongoing pandemic, but I encourage you to use this time to think beyond the challenges and identify where you have control.

We may not be able to remove these challenges completely, but we can still take small actions to nurture our well-being. We don’t have to be perfect, and little steps can go a long way.

This edition includes ideas for ways you can start making some of these healthy habits part of your regular routine.

Check out tips and resources for eating healthy and select recipes from around the globe on pages 4-8. Learn about opportunities to explore campus this spring and summer and boost your physical and mental well-being with the Tree Tours and liveWELL Campus Wellness Scavenger Hunt.

No matter what habits you want to start working on, the most important thing you can do is just start. Try not to overcommit with large goals and unrealistic expectations. Start small and prioritize consistency over intensity. As always, if you need support and accountability along the way, liveWELL is always here for you.

Melanie Cuchna, MPH, MCHES Well-Being Specialist, UI Wellness/University Human Resources

Layout and Design by Student Life Communications Printed by UI Printing Services on recycled paper

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liveWELL inspires a culture of well-being and campus excellence, providing employees with the opportunity to thrive.

IN THIS ISSUE

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8

EATING HEALTHY AROUND THE GLOBE

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GETTING STARTED WITH PUBLIC SERVICE LOAN FORGIVENESS

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CAMPUS WELLNESS SCAVENGER HUNT

BRANCHING OUT WITH PENTACREST MUSEUMS

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PHA WINNERS

WELLNESS HEROES

University Human Resources provides leadership in shaping an equitable and inclusive culture that drives diversity, excellence and innovation by supporting talent, engagement, and the employee work experience.

liveWELL

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Eating

Healthy

Around the Globe

Tips and resources from National Nutrition Month and featured recipes from UI Internal Medicine January Grand Rounds

“Celebrating flavors from cultures around the world is a tasty way to nourish ourselves and appreciate our diversity.

We are all unique with different bodies, goals, backgrounds and tastes!”

Academy of Nutrition and Dietetics eatright.org

Some recipes have been edited for space.

SCAN THIS CODE or visit

bit.ly/3JZBdXN 4 liveWELL

Every year, the Academy of Nutrition and Dietetics puts on the National Nutrition Month campaign throughout the month of March. This campaign promotes a different theme each year to encourage healthy eating habits.

This year’s theme was “Celebrate a World of Flavors” and encourages individuals to eat a variety of nutritious foods from different cultures and traditions, practice planning meals and snacks, and create delicious foods at home.

In addition to tips from National Nutrition Month, this article also features information from the UI Internal Medicine Grand Rounds meeting in January, which focused on health equity and nutrition as a part of the 2022 Martin Luther King Jr. Celebration of Human Rights Week.

Dr. Linda Snetselaar, UI nutrition researcher and professor, led a presentation on the genesis of the newest U.S. Dietary Guidelines for Americans, which encourages individuals to customize and enjoy nutrientdense foods that reflect personal preferences, cultural traditions, and budgetary considerations. As a part of this meeting, five panelists shared recipes with special cultural relevance to them, and a few are included at the end of this article.

Read on for ways to enhance your healthy eating with a variety of nutritious foods and flavors. Some recipes have been edited for space. Scan this code to find the full article with recipes and links to more information.

Eat a Variety of Nutritious Foods 1. Include healthy foods from multiple food groups 2. Include ingredients and flavors from your favorite cultural foods 3. Explore different fruits and vegetables depending on what is in season 4. Select foods with different texture and colors to add variety Spring is here and the best time of the year to enjoy fresh fruits and vegetables.

Although we know that fruits and vegetables are good for us, we often do not get enough, and we are therefore missing out on important health benefits.

Only 20% of UI faculty and staff report getting the recommended minimum number of fruits and vegetable servings (4.5) per day.

One fun way to increase your fruit and vegetable intake is to see how you can add variety to your daily meals and snacks.

Here are a few examples from the Academy of Nutrition and Dietetics of ways you can enjoy fruits and vegetables in staple meals across the world.

Enjoy a smoothie on the go with tropical fruits like papayas and mangoes.

Ingredients:

chopped papaya and mango, canned light coconut milk, and water.

Recipe:

Mango Papaya Smoothie

Whip up Tortilla Española (Spanish Potato Omelet) with a variety of veggies and have for breakfast throughout the week.

Ingredients: onion, potatoes, eggs, olive oil, salt, peppers, spinach.

Recipe: Tortilla Española Try out meatless Monday with Asian Indian dish, Bhindi Masala. Pair with lentils for added fiber.

Ingredients: okra, onion, tomatoes, and spices

Recipe: Punjabi Style

Buying fruits and veggies that are in season offer the best taste, abundancy, and affordability. Use the U.S. Department of Agriculture Seasonal Produce Guide to inspire your flavorfilled meals from different cultures all year long.

Eating a variety of healthy foods is the best way to help you get all the nutrients you need to optimize your health and well-being. Check out these handouts from the Academy of Nutrition and Dietetics for more ways you can personalize your plate with a variety of foods from other cultures.

Personalize Your Plate Asian Indian Cuisine Chinese Cuisine Filipino Cuisine Latin American Cuisine Middle Eastern Cuisine Vietnamese Cuisine

Bhindi Masala

Looking for an easy weeknight meal?

Try out Filipino inspired chicken adobo with brown rice and veggies.

Ingredients: chicken, cauliflower, zucchini, carrots, soy sauce, vinegar, lime juice, and spices.

Recipe: Adobo Inspired Vegetables

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Create Tasty Foods at Home 1. Learn cooking and meal preparation skills 2. Enjoy your meals with friends or family whenever possible Eating healthy can be fun and enjoyable when we are able to prepare meals at home and share them with family and friends. Here are some examples of meals and recipes that you can invite others to share around your table.

Paella:

This meal is a popular dish from Valencia, Spain, and it is named after the traditional frying pan that is used to make the dish. Staple ingredients in this dish include rice and saffron, but it may also include meat, seafood, and veggies such as onions, tomatoes, peppers, and peas.

Recipe: Paella with Italian Sausage and Chicken

Da Pan Ji (Big Plate Chicken):

This meal is a Chinese chicken stew with vegetables and noodles that is easy to make a large batch to share with others or meal prep leftovers. The Academy of Nutrition and Dietetics recommends making with extra bell peppers, carrots, or other stir fry veggies and serving over whole grain noodles.

Recipe: Da Pan Ji with Noodles

Mahshi (Stuffed Squash):

Mahshi is a Middle Eastern dish that includes veggies stuffed with rice. It is referenced as a common meal for celebrations such as weddings and family gatherings. The Academy of Nutrition and Dietetics recommends paring with a Fattoush Salad of lettuce, parsley, diced tomato, radish, cucumber, onion, and sumac dressing.

Recipe: Kousa Mahshi and Fattoush Salad

Additional Resources for Healthy Recipes from Around the World: Around the Globe in 50 Delicious Main Dishes

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Oldways: An extensive recipe collection from different world cuisines and flavors that honor one’s heritage.

Platillos Latinos. ¡Sabrosos y Saludables!

Delicious Heart Healthy Latino Recipes Soul Food MakeoverHeart Healthy African American Recipes

The following recipes were submitted by panelists that participated in the UI Internal Medicine Grand Rounds meeting in January.

Masoor Daal: Submitted by:

Dr. Phillip Lutegendorf, Professor, International Programs

Masoor Daal is an Indian lentil-based meal that provides a great plant-based protein, and it is also packed with fiber. This recipe is based on a Bengalistyle recipe that was taught to Dr. Philip Lutgendorf by the late Latika Bhatnagar.

Ingredients: • 1 cup red lentils (or “masoor daal” from a South Asian grocery) • 1-2 tbsp of sunflower oil, another light oil, or a small amount of ghee for flavor • 1 tbsp mustard seeds (yellow or black) • 1 tbsp cumin seeds • Optional: 1 tbsp Kalaunji (“nigella seed” or “black onion seed”) available in South Asian groceries • 3-4 large cloves of garlic, peeled and sliced thin

• Red chili to taste (either powder or dried flakes, or use fresh green chili, finely chopped) • 1 cup canned fresh diced tomatoes. If fresh, partially boil and peel before dicing.

• 1 tsp salt to taste • 1 tsp brown sugar, turbinado sugar, or jaggery (Indian lump, raw sugar) • Cilantro (green coriander or dhaniya) chopped, for garnish

Minced Vegetables with Fish and Stir Fry Shrimp:

Plan Your Meals and Snacks 1. Choose easy recipes or meals to make during the week 2. Use a grocery list to help you shop for nutrientdense foods 3. Use meal planning tricks and tips We all are doing our best to manage busy schedules between work and home.

Here are some steps to make planning and preparing healthy meals at home a little bit easier.

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•

•

Submitted by:

Dr. Chermaine Hung, MD, Internal Medicine Resident

These Chinese recipes can be made all year round using seasonal vegetables. They were passed on to Dr. Hung from a family friend, Mrs. Chui Bo Chan. These recipes have never been written down and the ingredients are not exact. Dr. Hung recommends seasoning to taste.

Ingredients: Minced Vegetables with Fish:

• Minced fish (buy prepackaged ground/minced fish or mince your own fish) • Seasonal vegetables • Green onion, sliced thin • Ginger in thin slices • Oyster sauce

Stir Fry Shrimp:

• Shrimp • Vegetable: can use peas, chickpeas, and or other vegetable as desired.

• Egg white • Green onion, diced • Garlic, fine diced • Cornstarch • Oyster sauce • Sesame oil

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•

Stock up on frozen vegetables and or frozen bags of whole grain or brown rice.

Stock the pantry with whole grains (pastas, cereals, noodles, etc.), canned beans or vegetables, dried herbs, and spices. This way you always have ingredients on hand to put together a healthy meal.

If purchasing fresh vegetables, choose ones that are easier for you to prepare or choose pre-cut veggies if able to.

Prepare extra proteins or whole grains to add to dishes throughout the week.

Purchase low-sodium canned beans and lentils, so you do not have to soak or prepare these ahead of time.

Instructions for recipes can be found here: bit.ly/3JZBdXN

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Branch Out Pentacrest Museums with the

Enhance Your Well-Being in the UI Campus Wide Arboretum

HEALTH BENEFITS OF TIME IN NATURE

• Lower stress • Improved mood and attention • Increased happiness • Positive social interactions • Greater sense of meaning and purpose • Health improvements among those with chronic conditions like diabetes and hypertension • Increased immunity

Where is your happy place? Did you know it could be in nature? Green spaces that are blooming with grass, trees, plants, and flowers can have a positive impact on mental and physical well-being.

Humans have a special, interconnected relationship with trees specifically. These life-giving organisms support cultures, belief systems, and medicinal practices all around the world and even right here at home.

As an accredited arboretum since 2021 and a designated Tree Campus Higher Education location, The University of Iowa displays an exceptional variety of trees and woody plant species including more than 8,000 trees representing 300+ species of historic and rare trees.

Learn more at facilities.uiowa.edu/ui-campus-arboretum

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In our demanding, fast-paced world, it’s easy to lose touch with how meaningful trees are to our mood, health, and survival. Take time to unplug, breathe, and stroll among their wisdom on one of the Tree Tours this spring, summer, or fall. Together, we’ll reconnect on these exploratory tours highlighting the history, culture, lore, and ecology of some unique trees on our campus while practicing some mindfulness activities along the way.

All UI employees, students, and community members are welcome to attend one or more events in this series. Watch the seasons change while committing some tricky species names and fun facts to memory. Support your growth-mindset and branch out with Tree Tours this year. For Tree Tour dates, times, and location, see the next page.

No one comes from the earth like grass. We come like trees. We all have roots.

- Maya Angelou

Upcoming Virtual Event: Exhibition Spotlight: Our Journey with Trees April 20 12:00-1:00 p.m.

pentacrestmuseums. uiowa.edu/exhibitionspotlight

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TREE TOURS Nature walk & talks Join the Pentacrest Museums for discovery, restoration, mindfulness & movement during guided strolls on campus to explore the ecological diversity, symbolism, history, and lore of our trees.

12pm - 1pm 4/22, 5/20, 6/17, 7/22, 8/19, 9/23, 10/21 Meet outside Macbride Hall, eastside

LEARN MORE: PENTACRESTMUSEUMS.UIOWA.EDU/TREE-TOURS

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June 1 - August 31, 2022 This year, liveWELL partnered with the Pentacrest Museums for the annual Campus Wellness Scavenger Hunt and will feature beautiful trees and green spaces on the UI campus. Some of these trees are also featured on the Tree Tours program mentioned on the previous two pages. Get in some physical activity while learning about the benefits of spending time in nature and observing the unique beauty and history of these destinations on our UI campus.

Faculty and staff can earn liveWELL points for visiting each of the ten destinations and answering the bonus code question in My liveWELL Portal in Employee SelfService. Register for the program to receive weekly emails with more information about these destinations and bonus code hints!

Learn more and register for the program at

hr.uiowa.edu/livewell/campus-wellness-scavenger-hunt You are encouraged to invite family, friends, or coworkers to join you on your adventures and learning. Schedule a walk to one or more of these destinations or join a Tree Tour with a coworker.

Stay tuned for more information on this program by following @UIowaLiveWELL on Facebook or Twitter. We will also be communicating the program through our Wellness Ambassador network.

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Getting Started with

PUBLIC SERVICE LOAN FORGIVENESS (PSLF) UI Financial Well-Being Partners are Here to Help Am I eligible?

The University of Iowa is a qualifying employer and full-time employees are eligible to participate in the PSLF. Reach out to your Human Resources Representative if you are unsure about your employment status.

In October 2021, the Department of Education announced a temporary rules waiver to ease some of the restrictions and frustration and help encourage participation. Under the waiver, borrowers can receive credit for loans, payments, and plans that previously did not qualify for PSLF. The Department of Education estimates more than a million borrowers could benefit from the changes. Even if you previously were not eligible for PSLF or chose not to participate, you might be one of them. Many of these changes are temporary and scheduled to expire in October 2022. Now is a great time to investigate.

You can learn more about temporary changes by viewing PSLF article at our liveWELL website: hr.uiowa.edu/employee-well-being/financial-well-being

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Want to learn more or need help getting started?

The University of Iowa now partners with two organizations that can help employees navigate the process of application and approval for PSLF.

The University of Iowa partners with the Horizons Financial Wellness Center to provide employees resources and assistance on topics such as housing, budgeting and cash flow, credit, debt management, savings, and student loan repayments. UI employees can meet with a Horizons financial expert for up to three one-on-one financial coaching sessions at no cost.

Horizons has a student loan counselor who can help evaluate whether your loans are eligible for PSLF and how you might benefit from the temporary rules waiver.

Brought to University of Iowa employees

by TIAA and powered by Savi, this tool helps strengthen your financial footing in the short term, and positions you for student loan forgiveness by: •

Capping your payment based on income and family size

•

Freeing up funds to direct towards other financial goals

•

Removing the complexities of forgiveness and putting the process on autopilot-all for a small fee.

Look for more information about Savi coming in an IowaNow campus email.

You can reach Horizons at: financialwellnesscenter@ horizonfamily.org 319-398-3943

For additional financial well-being opportunities and video resources for UI faculty and staff, visit: hr.uiowa.edu/employee-well-being/financial-well-being

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Ryan Luedtke

Financial Analyst, VPMA-UIHF Revenue and Dec Support

“Wow, thanks! I’m getting married in May, so this money will go toward our honeymoon!”

Ashley Glassberg-Nazette

ITS Support Consultant, ITS Enterprise Services

“What an awesome surprise for a Friday morning. This is likely going into the vacation fund, no destination set… yet! Thanks so much!”

Hajar binti Osman

Accountant, Ophthalmology and Visual Science

“I plan to spend it on my favorite Vegan products at the local Hy-Vee store and buy a Hawkeye sweater!”

TAKE YOUR PERSONAL HEALTH ASSESSMENT FOR A CHANCE TO WIN!

your 10-minute at your Employee Self-Service website.

HOWAccess TO TAKE YOUR survey PERSONAL HEALTH ASSESSMENT The PHA is available to faculty and staff in 50% or greater, regular positions.

Access your 10-minute survey at your Employee Self-Service website.

STEP 2

STEP 1

STEP 3

The PHA is available to faculty and staff in 50% or greater, regular positions.

Updated 01/2022

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WELLNESS Nominate your Wellness Hero!  HR.UIOWA.EDU/LIVEWELL/WELLNESS-HEROES

Wellness Heroes is a program to recognize faculty and staff members who are practicing healthy behaviors that are inspiring others in the workplace. To acknowledge their efforts, a Wellness Hero will be awarded a certificate and a prize. liveWELL hopes to have our pages filled with Wellness Heroes in each newsletter! Any faculty or staff member can nominate any other faculty or staff member.

Beth Knudson

Jess Shever

Olivia Wulf

Nominated by Rachael Kowbel

Nominated by Sarah Hackbarth

Nominated by Sarah Hackbarth

Jess is a wellness hero because she consistently implements healthy patterns in her life, despite her busy work schedule and being in graduate school. Jess consistently wakes up at 4:20 each morning to work out before her shifts. She also brings a large water bottle and her own healthy food to work each day. She is a great role model of prioritizing healthy behaviors even when you don’t have much free time. She makes the time and makes it a priority.

Olivia is a wellness hero for the work she’s been doing on the Medical Intensive Care Unit (MICU) to help promote staff wellness. With the COVID-19 pandemic, most nurses are experiencing some level of burnout, and Olivia started a “MICU Wellness” group to support staff and help our staff help each other. On top of that, I have noticed that she tends to bring her own food from home and prioritizes eating well even though she’s a new manager and is also in graduate school. I am inspired by Olivia’s commitment to wellness not only for herself but for our unit!

HR Generalist, College of Dentistry

Beth rides her bike in to work when the weather allows; what a woman! She follows this up by doing yoga over her lunch hour and inviting others to participate. Beth is a cheerleader, for health and for hospitality! Her inclusion and invitation to others, combined with her kindness, her even keeled attitude, and down-to-earth business and educational rationale makes her my Wellness Hero.

Staff Nurse, UIHC Nursing Services

See a full list of spring 2022 Wellness Heroes and their inspiration to others at bit.ly/3wwSuU2.

Recognizing a colleague or coworker for their wellness efforts is a great way to contribute to a positive culture in your workspace. Nominate a Wellness Hero today!

Assistant Nurse Manager, UIHC Nursing Services

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Upcoming liveWELL Trainings SPRIN

liveWELL offers online courses on a variety of wellness topics at no cost to UI faculty and staff. Register for upcoming sessions via My Training at Employee Self-Service.

From My Career, click on My Training, and search for liveWELL.

June

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IN THIS

ISSUE

IN THIS ISSUE

lly Financia Get Fit the Turnip Tips Our Lettuce ritionTaking Care of : Nut Hawkeye Community Beet: From Expert Knowledge Choices gram Campus Colorful n ProAround Nutritio Grateful Hawks: oes Her s 2021 Campus Wellness Ways to Infuse Gratitude WellnesWinners Scavenger Hunt Into Your Life + PHA ty Safe pusLifestyle Prevention 2021 Flu Vaccine UI Cam tee: Calm Programs Information Committhe Storm re Befo in Healthy Meals Make Less a Difference: Join 20 Minutes or the liveWELL Wellness Ambassador Network Wellness Heroes + PHA Winners Upcoming liveWELL Trainings

IN THIS ISSUE

Wellness Heroes + PHA Winners

You can opt-in to receive a free paper copy of the newsletter at the My LiveWELL Portal in the Benefits and Wellness section of Employee Self-Service.

Register now!

Juggling it All: Health Coaching for Busy Families

New! Some trainings are now available on demand and can be completed on your own schedule.

• Resilience 101 • Design Your Well-Being: Engineering Healthy Habits for Life • Wellness Benefits Overview: Did You Know?

Learn more at: hr.uiowa.edu/livewell/livewell-trainings

Find liveWELL on Social Media

@UIOWALIVEWELL

University Human Resources liveWELL Program E119 CRWC, Iowa City, IA 52242 319-353-2973 livewell@uiowa.edu

bonus code MY LIVEWELL PORTAL

UI Campus Arboretum CODE E XPIRES 7/1/2022

Submit Bonus Code in Self-Service at My LiveWELL for 50 Points. Learn more about prizes and points:  liveWELL Store

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WE WELCOME YOU Individuals with disabilities are encouraged to attend all University of Iowa sponsored events. If you are a person with a disability who requires a reasonable accommodation in order to participate in this program, please contact liveWELL at 319-353-2973.