liveWELL Spring 2019 Newsletter

SPRING 2019 VOLUME 15 ISSUE 2

IN THIS ISSUE DR. KATHY MELLEN: MEET ME AT THE FARMER’S MARKET • FAST & FABULOUS MEALS • LET IT SNOW, LET IT GROW • WELLNESS HEROES • UI SAFETY COMMITTEE: SEVERE WEATHER • GROUP HEALTH COACHING • 2019 IOWA CITY HEART WALK & FIT FEST

UI Wellness

A UNIT OF UI HUMAN RESOURCES

UI Wellness

staff

UI Wellness is a unit of UI Human Resources.

Megan Hammes Director, UI Wellness megan-hammes@uiowa.edu 335-5424 • E119 CRWC Ilona Lichty Health Coach ilona-lichty@uiowa.edu 467-0192 • E119 CRWC Erin Litton Senior Health Coach erin-litton@uiowa.edu 353-2974 • E119 CRWC Carla Melby-Oetken Health Coach carla-melby@uiowa.edu 353-2975 • E119 CRWC Allison Hursh Health Coach allison-hursh@uiowa.edu 353-2973 • E119 CRWC Jean O’Donovan Secretary jean-odonovan@uiowa.edu 353-2973 • E119 CRWC Liz Heffner Secretary elizabeth-butler@uiowa.edu 353-2973 • E119 CRWC Diana Kremzar Family Services Manager diana-kremzar@uiowa.edu 335-3558 • 121 USB

The liveWELL team works every day to help UI employees lead a healthy lifestyle so they can do their best work and thrive! Each year on the Personal Health Assessment (PHA) we hear from thousands of you how you’re doing with your health behaviors and what things are getting in the way of you doing your best at work (things like caring for someone else or financial well-being concerns). A theme that we see year over year that could possibly be holding you back from your best energy now and long-term health later is nutrition – specifically, fruit and vegetable intake (or lack thereof). In 2018, 76.5% of UI employees told us they do not get enough daily. Long term research studies point out over and over again the importance of 5+ servings of fruits and veggies each and every day for good health now and in the future. Diet trends and fads that exclude fruits and veggies show people stopping after a short period because our bodies reject being deprived of them longterm. So, let’s bend the trend and get back to the basics!

“Five to nine from 9 to 5” – Will you join me?

Megan Hammes, MS, MCHES Director, UI Wellness/University Human Resources

Layout and Design by IMU Marketing + Design Printed by UI Printing Services on recycled paper

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

in this issue

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MEET ME AT THE FARMER’S MARKET: AN INTERVIEW WITH DR. KATHY MELLEN

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FAST & FABULOUS MEALS

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LET IT SNOW, LET IT GROW

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WELLNESS HEROES

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UI SAFETY COMMITTEE: SEVERE WEATHER

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2019 IOWA CITY HEART WALK

liveWELL @ UI

2019 Iowa City Heart Walk

May 4, 2019 At the University of Iowa, we aspire to fully incorporate health and well-being into the lives of our campus community members. This is possible through a Lower commitment to continuous development of a healthy campus culture in theCity spirit Park of learning and discovery that is at the heart of a distinguished public university. & Festivities 8 am · Registration

9 am · Program Followed By Wa (1- or 3-mile liveWELL 3 route)

Music & Food

Check out the United States Department of Agriculture’s (USDA) Farmer’s Market Directory. Simply enter your zip code and see what is available in your community!

www.ams.usda.gov/local-food-directories/farmersmarkets

M E E T M E AT T H E

Farmer’s Market AN I NTERVI E W WITH

Dr. Kathy Mellen

Kathy Mellen is an Associate Professor of Instruction in the Department of Health & Human Physiology in the College of Liberal Arts & Sciences. She teaches Nutrition and Health, Sport and Exercise Nutrition, and Behavioral and Clinical Assessment.

She has been a registered and licensed dietitian for over twenty years and a certified specialist in sports dietetics for almost ten years. Kathy tells us “as a dietitian food is my business card – I want people to enjoy the food they eat; understand where it came from; and reap the health benefits from it.” Kathy is also very involved in community initiatives, currently serving as President of Field to Family as well as overseeing students who are completing practicums and internships in various community organizations.

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LW: Personal Health Assessment data shows that low fruit and vegetable intake is common in the UI community. Why is this such a concern to our overall well-being?

KM: The UI community is not alone in consuming insufficient amounts of fruits and vegetables. The 2015 Dietary Guidelines highlight the generally low intake and make specific recommendations for shifting our food choices to include more fruits and vegetables in our diets.

We know that meeting fruit and vegetable intake recommendations is associated with a lower risk of cancer and cardiovascular disease as they are foods that provide a variety of vitamins, minerals, fibers, and beneficial substances such as plant sterols.

LW: What advice do you give to those who struggle to get the recommended servings of fruits and vegetables each day?

KM: It is important when making changes to food choices to consider cultural and personal preferences. We know that taste is an important predictor of food choices so finding fruits and vegetables that you enjoy the taste of is important.

Sometimes this means preparing foods differently; for example, I enjoy the taste of roasted broccoli much more than raw broccoli. Another factor is time – using fruits as portable snacks provides a quick nutrient-dense snack compared to a prepackaged snack. Increasing vegetable intake can be accomplished by making vegetable-based soups or salads and starting a meal with these foods then moving on to protein foods and grains.

Finally, considering what fruits and vegetables are in season can have an impact on taste and the variety of foods we eat. Foods picked at their peak ripeness have the best flavor. Taking a trip to the farmer’s market is an easy way to see what is in season. In Iowa we also have to plan ahead. Consider preserving foods (e.g. freezing, drying) that are in season so you’ll have them to eat in the winter months.

I love to freeze kale and peppers and then enjoy them in soups throughout the winter months. Numerous local organizations work to connect consumers and producers.

LW: What is Field to Family and why is it important to our local community?

KM: Field to Family is a local organization that works to create a more local, healthy, and sustainable regional food system.

The various programs work to connect citizens in the food system, educate the public, and celebrate the local, sustainable food economy. The programs include farm stands in various Johnson County neighborhoods; farmer fairs, school gardens and local foods on lunch menus at schools in the community; and a local food finder. Our community has a strong interest in food and a healthy food system and Field to Family aims to be a part of it.

Anyone can sign-up for the monthly mailing list on the Field to Family website:

fieldtofamily.org LW: Any other insights or recommendations you would like to share with readers?

KM: Be adventurous when adding fruits and vegetables to your diet! Visiting the farmer’s market and talking to the farmer about their produce is a great way to learn more about new (to you) fruits or vegetables. Farmers also often have excellent tips for how to prepare the produce you purchase from them.

Interested in learning more or getting involved?

Grow Johnson County

www.growjohnsoncounty.org/ Community Crisis Services and Food Bank

builtbycommunity.org/ Table to Table

table2table.org/

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LiveWELL Health Coaches are often asked for meal ideas that are quick and healthy.

Here are some of our favorite ideas.

Ways to Use Rotisserie Chicken A rotisserie chicken can provide many quick meals for a week.

Serve with a baked potato and tossed salad the try the leftovers in some of these ways: • Colorful chicken salad (chopped celery, onion, grapes or apple with mayo or plain Greek yogurt) • Chicken tacos with cheese, lettuce, tomatoes, avocado, salsa • Chicken and wild rice soup • Add to pasta with sauce (marinara, pesto, white sauce)

Dinner in Advance These freezable dinners will meet adult daily requirements for protein.

Cook double quantities to allow for lunch-time leftovers: • Spaghetti, Lasagna or other pasta • Chili • Vegetarian casseroles (beans & rice; bean burritos; tofu & veggies) • Soup or Stew without potatoes (potatoes don’t freeze well unless they’re mashed or blended with other ingredients) • Ground turkey or Hamburger dishes

Vegetables in the Bag It’s easier than ever to get in your vegetables every day. Buy bagged spinach or kale to use in a quick tossed salad, soup or stir fry. Frozen vegetables are an easy way to add taste and nutrition to soups, stews and casseroles. Fresh or frozen vegetables can be oven roasted and eaten cold, re-warmed in the microwave, or added to salads or other dishes.

• Use frozen Italian vegetables, canned broth and beans for a quick minestrone soup • Add frozen peas to tuna casserole, or frozen corn to chili • Stir-fry pre-cut broccoli and cauliflower with some chicken or beef

A Week of Sandwiches You can save time by fixing and freezing sandwiches for an entire week.

Remove the sandwiches from the freezer each morning and they’ll be defrosted by lunch. Use a variety of whole grain breads, including pita bread, wraps, tortillas, buns or rolls, and freezable fillings, such as: • Peanut Butter • Lunch meats (low-fat ham, chicken, turkey breast and lean roast beef) • Tuna with plain Greek yogurt or low-fat salad dressing (mayo doesn’t freeze well) • Refried or mashed beans • Cheese liveWELL 7

Let it Snow,

Let it Grow Carole Kern, Assistant to Raúl Curto, Executive Associate Dean for Faculty in the College of Liberal Arts and Sciences has had the pleasure of working at the University of Iowa for the past 15 years.

Carole is an avid gardener who loves growing her own food. During the summer, it is easy to grow vibrant vegetables or gather them from the farmers market but winter is a challenging time to do the same. It wasn’t until recently that Carole expanded her gardening skills and took the leap to growing food indoors.

"A few years ago, a presumptuous mouse stashed away a bean seed in the potting soil of my parsley plant. Since the bean had already germinated and there was room in the pot, I simply staked it up. Happy in a sunny southern window, it vined up the stake nicely, provided amusing flowers and produced a couple bean pods a week throughout that winter. Though I have always had a few indoor edible plants, since that winter my indoor garden has taken off."

As Carole's garden outside starts to wane, her garden inside expands in an attempt to satisfy her aesthetic need for greenery and culinary satisfaction. Vegetables, herbs, fruit trees, root crops and exotic spices have slowly replaced her houseplants. “Though my indoor garden is only able to supplement my produce needs, the joy of watching them germinate and mature is ample reward.”

"The indoor crops vary greatly. At the moment, I have several varieties of lettuce, spinach, eggplant, tomatoes, chard, broccoli, onions, peas, radishes, and carrots for vegetables. The strawberries and turmeric aren’t very happy with the cold room though oddly the eggplant and lemon are doing very well."

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Carole’s Tips for the Indoor Gardener in Everyone Never underestimate the tenacity of a mouse nor the longing of a gardener/cook.

A light breeze is good for plants and people.

A greenhouse is not as important as well-drained soil and good lighting.

Be bold, try new plants as there is little to lose and much to be enjoyed.

Roasted Asparagus & Mushrooms with Rosemary Ingredients • 1 lb. trimmed fresh asparagus • 8 oz. shiitake or button mushrooms, cleaned and trimmed • 2 tsp. olive, canola, or corn oil • 1 tsp. chopped fresh rosemary or 1/2 tsp. dried rosemary, crushed • freshly ground black pepper • garlic powder (optional)

Directions Preheat oven to 500 degrees. Place asparagus spears and mushrooms in a large plastic bag with a tight-fitting seal. Drizzle over asparagus mixture in bag. Add rosemary. Seal bag tightly and shake gently.

Arrange asparagus and mushrooms in a single layer on a large baking sheet. Season with pepper and, if desired, garlic powder. Bake about 10 minutes, or until asparagus is tender-crisp.

Serves four

Each serving size is 3/4 cup and provides 61 calories, 2.5 g fat, 0 mg cholesterol, 5 mg sodium, 6 g carbohydrate, 3 g dietary fiber, and 4 g protein.

Source: Healthy Living Center. Employee Self Service > My Health & Wellness > PHA

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WELLNESS Wellness Heroes is a program to recognize faculty and staff members who are practicing healthy behaviors that are inspiring to 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. For more information or to nominate your Wellness Hero, visit hr.uiowa.edu/livewell/wellness-heroes.

KEVIN MCGLYNN COLLEGE OF LIBERAL ARTS & SCIENCES ADMINISTRATION NOMINATED BY LYNNE LANNING Kevin has been walking to the CRWC at noon to work out, for years. Beyond his exercise routine, he is also learning new healthy eating practices to prevent health issues he has seen in others. In addition to that, he serves his community in many ways, including working at the food pantry and being a bell ringer for the Salvation Army. Kevin does everything in a quiet way, but he is always doing something to better himself and the lives of those around him.

CYNTHIA JOYCE UNIVERSITY OMBUDSPERSON

NOMINATED BY RACHEL WILLIAMS

Cynthia is my Wellness Hero because she makes a point of walking to every meeting no matter how far from our office it may be or what the weather might hold. She also consistently works out nearly every day and plays tennis with her partner when she can.

She encourages us to practice self-care, get sunshine, and be healthy.

I find her dedication to wellness to be inspiring.

CODY SCHLITTER HEALTH & HUMAN PHYSIOLOGY COLLEGE OF LIBERAL ARTS & SCIENCES NOMINATED BY HEIDI BOHALL Cody is frequently asking his co-workers how they are doing with certain wellness goals and recently coordinated a workout for the team to challenge their physical and mental strength. Cody embodies wellness in his devotion to teaching health classes, coaching at Willow Creek CrossFit Gym, encouraging and challenging his co-workers in their health/fitness pursuits, and always looking to learn about health and wellness (he frequently shares health articles with his co-workers)!

CHARLES THOMAS RECREATIONAL SERVICES NOMINATED BY MIKE VALENTINE Charles Thomas (Chuck) manages the Field House and seeks to provide facility space to enhance the wellness of others. Beyond this work he sets the example of wellness with a healthy routine and diet that inspires others. Every January, Chuck does the Whole 30 and has since inspired six other Rec Services Staff members to join him. Outside of the Whole 30, Chuck is regularly noticed eating fruits and vegetables. Along with his diet Chuck exercises regularly and participates in the lunch hour basketball in the Field House South Gym.

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DIMITRA PANOS UIHC NURSING SERVICES NOMINATED BY ERIN STEFFEN Dimitra took on the role of the LL2 Wellness Ambassador a little over a year ago. Since then, she has made many efforts to keep staff up to date with health events, has organized staff education regarding different health related topics including stress and nutrition. In addition, she has graciously accepted the task of applying for wellness grants and was approved to get massages for the interdisciplinary team on LL2. She proceeded to coordinate with a massage therapist and the LL2 staff member’s dates and time that would accommodate a 10-minute massage for everyone, including nursing and support staff in prep/recovery, procedure area, anesthesia, radiology, and housekeeping. She has been instrumental in promoting wellness on the unit and has made a difference for the LL2 team.

CARA WIEBEL ORIENTATION SERVICES OFFICE OF THE PROVOST NOMINATED BY TINA ARTHUR Cara is a wellness hero because of her commitment to healthy living every day. In our office, Cara has championed wellness by encouraging others to take walks over lunch, advocating for standing desks and an under desk elliptical machine to avoid the dangers of sitting all day, and drinking plenty of water with sustainable water bottles. She religiously reads the liveWELL newsletter, sharing tips and encouraging others to participate in challenges and events. Cara role models eating healthy and coordinated a resiliency training for staff in Orientation Services. She is the epitome of a Wellness Hero!

ALLISON HURSH HEALTH & HUMAN PHYSIOLOGY COLLEGE OF LIBERAL ARTS & SCIENCES NOMINATED BY ZANE HUGO

Allison is a constant inspiration to myself and others to live and maintain a healthy lifestyle. As an instructor in Health and Human Physiology, Allison is a role model to students while they discover their path to lifelong health and wellness. Allison also works as a Health Coach for liveWELL and aids other seeking assistance in maintaining their goals towards healthier behaviors.

KENSINGTON APPEL COLLEGE OF MEDICINE - INTERNAL MEDICINE NOMINATED BY TRISHA ELLIOTT Kensington demonstrates a vegan lifestyle as well as walks to work every day, despite this cold and brutal winter. She also fits in a lunch time work out whenever she can. She is a great role model to myself and others!

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GUEST FEATURE

UI Campus Safety Committee

WEATHER the

STORM

As spring weather moves into eastern Iowa, thunderstorms and tornados become an expectation in Iowa. In 2018, 69 tornados were reported throughout the state resulting in 36 injuries and over $200 million dollars in damage1. Tornados are not the only dangerous weather during the spring time. Severe thunderstorms producing hail and strong winds also cause damage.

Many individuals rely on “the sirens” to inform them of a pending tornado. However, the sirens are designed as an outdoor warning system to inform individuals outside to seek shelter and additional information. As a result, the outdoor warning system is set off for more than just tornados. The Johnson County Emergency Management Agency has set guidelines to activate the Outdoor Warning System if a tornado warning is issued by the National Weather Service. They also activate the system for what the National Weather Service classifies as an enhanced thunderstorm warning. This is a thunderstorm predicted to contain winds of 70 mph or greater, or 1.75 inch (golf ball sized) hail or larger.2 The Outdoor Warning System is not activated for severe weather watches. When the Outdoor Warning System is activated for one of these two reasons, the sirens will sound for three minutes.

The University of Iowa has outlined severe weather polices within the operations manual:

opsmanual.uiowa.edu/community-policies/extreme-weather-protocol Employees should refer to these policies when determining how severe weather may impact their ability to report to work or perform duties.

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DEFINITION OF SEVERE WEATHER

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SEVERE THUNDERSTORM A thunderstorm that produces a tornado, winds of at least 58 mph, and/or hail at least 1 inch in diameter

SEVERE THUNDERSTORM WATCH Conditions are favorable for the development of a severe thunderstorm

SEVERE THUNDERSTORM WARNING • Severe thunderstorm is indicated by Doppler radar, or • A trained spotter reports a thunderstorm producing hail one inch or larger in diameter and/or winds equal to or greater than 58 mph • Can produce tornados with little to no warning

TORNADO A violently rotating column of air, usually pendant to a cumulonimbus cloud, with circulation reaching the ground. It nearly always starts as a funnel cloud and may be accompanied by a loud roaring noise.

TORNADO WATCH Conditions are favorable for the development of a tornado

TORNADO WARNING • Tornado is indicated by Doppler radar, or • Tornado is sighted by a trained spotter

When severe weather watches are issued by the National Weather Service, they are communicated to the public through local news outlets. Individuals should take note of the location and duration of the watches and continue to monitor the sky, news outlets, and other legitimate weather-related mobile apps (Weather Bug, The Weather Channel, Weather.com, etc). When severe weather warnings are issued, or a watch is upgraded to a warning, individuals should seek shelter, and again, monitor news outlets and legitimate weather-related sources. In the event a tornado warning is issued, you should seek shelter in the lowest level and interior area of a building and avoid windows if possible.

USEFUL LINKS: Weather on campus (Kinnick Stadium): johnson.weatherstem.com/uiowa 1 www.weather.gov/dmx/iators2018 2 liveWELL 13 www.jecc-ema.org/ema/docs/announcements/backgrounder_Johnson%20County_Sirens%207-13.pdf 3 www.weather.gov/bgm/severedefinitions

GROUP HEALTH COACHING

SECTION 1

WEST CAMPUS | MONDAYS | 12:10 PM-12:50 PM

SECTION 2

• Understand what impacts brain fatigue • Explore strategies to improve focus and memory • Identify techniques for a calmer mind

ONLINE | TUESDAYS | 12:10 PM-12:50 PM

UNIVERSITY OF IOWA HOSPITALS & CLINICS

April 22 - Atrium A/B April 29 - Melrose #3 May 6 - Melrose #2 May 13 - Melrose #2

ZOOM VIDEO CONFERENCING*

April 23, April 30, May 7, (No class May 14), May 21

Join Erin Litton, liveWELL Health Coach and certified Exercise Physiologist, to find the fitness program that is right for you! Whether you are working to increase your step count, improve your gym routine, or complete a road race, you will identify a goal and work together to create a plan with exercise principles and lifestyle needs that lead you to successful meeting your goals.

• Create a five-week fitness schedule with your Health Coach.

• Collaborate to plan your exercise routine that fits your life while applying exercise principles for improvement.

SECTION 1

EAST CAMPUS | TUESDAYS | 12:10 PM-12:50 PM

SECTION 2

• Exercise plan is based on client goal is to see improvement in movement or fitness over the five-week plan.

ONLINE | WEDNESDAYS | 12:10 PM-12:50 PM

ROOM E119K CRWC (CAMPUS RECREATION & WELLNESS CENTER)

June 4, June 11, June 18, June 25

ZOOM VIDEO CONFERENCING*

June 5, June 12, June 19, June 26

14 live * Details on WELL how to access class via ZOOM will be sent via email before the class begins.

(1- 4, or 3-mile 2019 route) May 4, 2019May

(1- or 3-mile route)

Music & Food Music & Food Lower City Park Please help fight the #1 and #5 killers in the Nation, Heart Disease & Strok Lower City Park Heart Health Information Heart Health , Information , Register today to walk or get more information 8 am · Registration & Festivities Kids Activities Exciting & More!

Kids Activitiesat & More!

8 am · Registration &Exciting Festivities www.johnsoncountyiaheartwalk.org 9 am · Program Followed By Walk 9 am · Program Followed By Walk

or 3-mile route) Help fight the #1 and #5 (1killers in the Nation: Heart Disease & Stroke

(1- or 3-mile route)

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Heart Health Information , Exciting Kids Activities & More! www.johnsoncountyiaheartwalk.org www.johnsoncountyiaheartwalk.org

Exciting Kids Activities & More!

Please help fight the #1 and #5 killers in the Nation, Heart Disease & Stroke

2019 Iowa City www.johnsoncountyiaheartwalk.org today to walk or get more information at Heart Walk & Fit Fest Call 319-536-3900 or email Elizabeth.Efting@heart.org www.johnsoncountyiaheartwalk.org Saturday, May 4, 2019 Questions?

Lower CityQuestions?

Park

Questions?

Register today to Nation, walk orHeart get more information he #1 and #5 killers in the Disease & Stroke at

Call 319-536-3900 Callor 319-536-3900 email Elizabeth.Efting@heart.org or email Elizabeth.Eftin

8am: Registration & Festivities & Fit Fest Questions?

9am: Program followed by Walk

Call 319-536-3900 or email Elizabeth.Efting@heart.org Questions?(1- or 3-mile route)

-3900 or email MusicElizabeth.Efting@heart.org & Food • Heart Health Information

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Exciting Kids’ Activities • & More!

Register today to walk or get more information at:

johnsoncountyiaheartwalk.org Questions?

Call (319) 536-3900 2019 Iowa City Heart Walk & Fit F liveWELL 15 or email elizabeth.efting@heart.org May 4, 2019 Lower City Park

FINANCES

of Caregiving

The Finances of Caregiving , a course offered through Iowa State Extension and Outreach, will guide participants as they learn how to understand their current financial situation and make choices accordingly. Materials and guidance will be provided to assist caregivers in protecting their assets and prepare for their retirement while providing care.

Classes will be held on 5 consecutive Wednesdays, May 1-29, 2019 from 3:30-5:00pm in the first floor conference room of the Campus Recreation and Wellness Area. Registration link available at hr.uiowa.edu/event/finances-caregiving-4.

Contact familyservices@uiowa.edu with questions!

Find liveWELL on Social Media @UIowaLiveWELL My Health & Wellness Bonus Code:

FARMFRESH CODE EXPIRES 6/1/2019

Submit Bonus Code in Self-Service at My Health and Wellness for 50 Points.

Learn more about prizes and points at hr.uiowa.edu/livewell/my-health-and-wellness.

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

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.