liveWELL 2020 Spring Employee Well-Being Newsletter

SPRING 2020 VOLUME 16 ISSUE 2

IN THIS ISSUE FINANCIAL WELL-BEING • FRESH PRODUCE ON A BUDGET • MINDFULNESS FOR CAREGIVERS • WELLNESS HEROES & PHA WINNERS • FOUR PILLARS OF PLANNING FOR RETIREMENT: LEGAL • REFRESH SLEEP APP • UIHC TELEHEALTH VIDEO VISITS

UI Wellness

A UNIT OF UI HUMAN RESOURCES

UI Wellness

staff

UI Wellness is a unit of UI Human Resources.

Megan Hammes Senior Director, UI Wellness megan-hammes@uiowa.edu 335-5424 • E119 CRWC Ilona Lichty Health Coach ilona-lichty@uiowa.edu 467-0192 • E119 CRWC Carla Melby-Oetken Health Coach carla-melby@uiowa.edu 353-2975 • E119 CRWC Allison Hugo Health Coach allison-hugo@uiowa.edu 353-2973 • E119 CRWC Sandy Stewart Well-Being Specialist sandra-stewart@uiowa.edu 353-2973 • E119 CRWC Melanie Cuchna Well-Being Specialist melanie-cuchna@uiowa.edu 353-2973 • E119 CRWC Jean O’Donovan Secretary jean-odonovan@uiowa.edu 353-2973 • E119 CRWC

A message from liveWELL The COVID-19 pandemic teaches us that when our well-being needs are met, we are more resilient. In order to take care of others, we need to ensure we are taking good care of ourselves. We are better able to adapt and come together with teamwork and support to carry out the vital work of the University. liveWELL is committed to helping all of our employees meet their well-being needs, so they can be resilient during this time of uncertainty.

A majority of this edition was written before the outbreak of the coronavirus, but you will find several resilience resources inside. For additional information on how to care for yourself and others during this challenging time, see the University of Iowa and external resources listed on pages 4 and 5.

Be well, liveWELL

Mary Heath Secretary mary-heath@uiowa.edu 353-2973 • E119 CRWC Diana Kremzar Family Services Director diana-kremzar@uiowa.edu 335-3558 • 121 USB

Cover photo by Anton Darius on Unsplash

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

Layout and Design

by Student Life Marketing + Design Printed by UI Printing Services on recycled paper

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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.

in this issue

6

FINANCIAL WELL-BEING

8

AN APPLE A DAY...

FRESH PRODUCE ON A BUDGET

10

liveWELL TRAINING: MINDFULNESS FOR CAREGIVERS

11

WELLNESS HEROES & PHA WINNERS

13

THE FOUR PILLARS OF PLANNING FOR RETIREMENT: LEGAL

15

REFRESH SLEEP APP

liveWELL @ UI 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 commitment to continuous development of a healthy campus culture in the spirit of learning and discovery that is at the heart of a distinguished public university. liveWELL

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Resilience Resources for Self and Teams We are living in truly unprecedented times. As we all work to navigate our way through a new normal, it can feel like we don’t have a lot of control. The American Psychological Association has identified the Top 10 Ways to Build Resilience and they include:

1 2 3 4 5 6 7 8 9 10

Make connections Avoid seeing crisis as insurmountable problems Accept that change is a part of living Move towards your goals Take decisive actions Look for opportunities for self-discovery Nurture a positive view of yourself Keep things in perspective Maintain a hopeful outlook Take care of yourself

These guidelines are all evidence-based ways to navigate challenging times and haven’t changed since the development of the COVID-19 crisis.

As the University of Iowa Employee Assistance Program and liveWELL continue to provide health and well-being support to UI faculty/staff through our services, we use these guidelines to inform our work with you and your teams. The resources below may be helpful to you and your colleagues as we all work towards exercising and building our resilience.

Free University of Iowa Resources for Faculty and Staff Health Coach Service – One-on-one health coach appointments may be requested online at the liveWELL website or by emailing livewell@uiowa.edu. Health Coaching can help with resilience-building in the areas of moving towards your health-related goals and self-care practices. All appointments will be conducted by phone or Skype and hours of availability remain 7:30 a.m. to 7:00 p.m.

UI Employee Assistance Program (UI EAP) – Free, confidential counseling is still available to you. There are many options for having an appointment virtually: phone, Skype for Business, or doxy.me. When you email eap-help@uiowa. edu or call 319-335-2085, they will be able to let you know about available appointment times and your options for meeting with a counselor confidentially.

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UNIVERSITY HR WEBSITES • UI-EAP - Taking Care • Building Resilience + videos • Remote work during COVID-19 Guidance • Learn Work and Lead Remotely – COVID-19 Specific Guidance HELPFUL ONLINE RESOURCES • UI Health Care Mindfulness Resource Center • mindful.org – A nonprofit web resource that provides free access to mindfulness articles, guided meditations and classes • calm.com/blog - Online blog for the mobile app, Calm, a sleep, meditation, and relaxation app. Includes free meditations, stories, music, talks and more to support wellbeing during COVID • UCLA Mindfulness Research Awareness Center – Free guided meditations available in English and Spanish • University of Wisconsin Mindful Meditations for Health – Free mindfulness meditations, videos and podcasts • VHA National Center for Health Promotion & Disease Prevention – Free recordings and stress management handouts o Relaxation recording o Manage Stress Workbook • Talking to Children and dealing with stress o How to Talk to Your Kids About Coronavirus o Stress and Coping with COVID-19 FITNESS UI Recreational Services At-Home Resources MOBILE APPS (IOS AND ANDROID) • Headspace: Free meditations and resources under the category “Weathering the storm” • Headspace Plus (free to healthcare professionals): Enroll online. Must have a National Provider Identifier (NPI) to qualify.

• Insight Timer: Free access to 30,000 guided meditations • Peloton: Free 90-day trial • Planet Fitness: Free online fitness class • 10% Happier App: offering free use for healthcare workers during COVID-19 with info at their website on how to access via email liveWELL

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WELL-BEING

By Kelzye Bedwell, Director of Financial Stability, Horizons Family Services Alliance

Financial well-being can look different for every person. For some, you may want to eliminate the feeling of financial stress, for others, being debt-free is tantamount to financial health. Regardless of how you define financial well-being, financial coaching can help you find the financial freedom to make the choices that matter most to you.

In a world with ample financial resources at our finger tips, 62% of Americans still struggle with financial management and experience financial stress. In fact, according to 2019 Personal Health Assessment data, 31.3% of University of Iowa employees report financial stress being a significant barrier to their ability to do their best work. In order to ease the information overload and provide unique, unbiased financial information, the Health & Well-Being programs through University Human Resources have introduced holistic financial education and management tools for faculty and staff.

Horizons Financial Health and Wellness is excited to offer customized financial coaching to all UI employees, regardless of financial concern. This anonymous, free program provides access for up to three one-on-one financial coaching sessions with a certified Financial Counselor.

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of University of Iowa employees report

financial stress

being a significant barrier to their ability to do their best work

These coaching sessions can cover: • Basic household budgeting • Student loan debt repayment • Debt management and credit card use • Savings plans • Homebuyer or renter education

These sessions are led by an unbiased, compassionate, and well-trained Financial Coach who can help you determine your financial goals and make plans to reach them.

Horizons has created an email support line to help you navigate your financial situation throughout the Coronavirus pandemic. A financial counselor will respond to your questions within 24 hours. Email financialhealth@horizonsfamily.org to verify information, get assistance with your financial plan, and connect with local resources.

To receive a referral for free financial coaching though Horizons, contact UI Employee Assistance Program at (319) 335-2085.

Financial Education Resources at your Fingertips through the Healthy Living Center • Worksheets • Calculators • Strategies to Re-Pay Debt • Estate and Retirement Planning • AND MUCH MORE! Visit hr.uiowa.edu/well-being/livewell/ health-and-well-being-resources/ financial-well-being for complete information on financial education opportunities for UI faculty and staff.

An apple a day...

Healthy eating is reported as a leading area of interest on the Personal Health Assessment each year, but a majority of faculty and staff (76%) currently do not meet the recommended intake of 5 or more servings of fruit and vegetables each day. Cost and shelf-life are often perceived barriers for accessing fresh produce, but stocking up on fruits and vegetables doesn’t have to break the bank. With some planning and savvy shopping, you can still eat the rainbow and stay within your budget.

8 tips for buying produce on a budget 1 Tis the season – Fruits and veggies in season are usually cheaper, tastier, and easier to find.

2 Shop the sales – Scan local ads for sales, coupons, and discounts. Join your favorite store’s loyalty program.

3 Plan ahead – Plan out your meals so you know what produce you need and how much to buy. This avoids throwing out spoiled items at the end of the week.

4 Compare your options – Sometimes canned or frozen fruits and veggies may be cheaper than fresh. Compare the price by serving for each option.

5 Bulk up – Look for opportunities to buy the produce you eat most often in bulk.

A bigger bag of salad may be the smarter buy.

6 Ditch name brands – Generic or store brand produce can provide the same benefit at a lower price.

7 Chop your own – Buying pre-cut fruits and veggies means paying extra for the convenience. Spend a few minutes chopping yourself to save some bucks.

8 Use it up – Add left over veggies to salads, stir fries, and soups.

Use up extra fruit in yogurt or smoothies.

www.choosemyplate.gov/ten-tips-smart-shopping

Spring into Summer Try tomatoes, cucumbers, and onions in this light and refreshing salad for less than $4.00.

Get the full recipe and instructions here: www.skinnytaste.com/chickpea-salad 8 liveWELL

Spring Seasonal Produce

May

June

asparagus

radishes

spinach

Save the Dates for the Corridor Farmers’ Markets

broccoli

peppers

strawberries

Iowa City Farmers’ Market • May—October (Wed. 5:00 P.M. – 7:00 P.M., Sat. 7:30 A.M. – Noon)

Cedar Rapids Downtown Farmers’ Market • May 23, June 6 & 20, July 4 & 18, Aug. 1 & 15, Sept. 19

Check out this directory to find a farmer’s market near you! www.iowaagriculture.gov/Horticulture_and_FarmersMarkets/farmersMarketAssistance.asp

5-2-1-0 Wellness Challenge Starts April 13!

WHAT IS 5-2-1-0?

5-2-1-0 Healthy Choices Count! helps keep Iowans healthy by focusing on the importance of good habits that support healthy eating and an active lifestyle. It’s how we can all live 5-2-1-0!

5 2 1 0

or more fruits and vegetables or less hours of screen-time or more hours of physical activity sugary drinks - choose water!

www.IowaHealthiestState.com/5210

Learn more at hr.uiowa.edu/5-2-1-0-healthy-choices-count liveWELLPortal 9 Register in Employee Self-Service ––> Benefits & Wellness ––> MyLiveWELL

WHAT IS 5-2-1-0?

5-2-1-0 Healthy Choices Count! helps keep Iowans

NEW liveWELL Trainings

Experts from the University’s Mindfulness-Based Programs are now delivering no-cost, 50-minute introductions to Mindfulness via Zoom. In each of these, you will experience basic evidence-based practices of Mindfulness and learn more about Mindfulness Programs at UI. These are free and open to all UI Faculty and Staff.

Register at Employee Self-Service —> MyCareer —> MyTraining and type “liveWELL” into the Enroll in Courses search box.

Intro to Mindfulness for Caregivers “You Can’t Pour from an Empty Cup”

Mindfulness and Attention Focusing the Scattered Mind

Mindfulness and Chronic Physical Conditions

Identify how Mindfulness can support you in filling your own cup, protecting you from caregiver burnout.

Identify how Mindfulness may support you in strengthening your ability to focus.

Identify how Mindfulness may be relevant to your experience of a chronic physical condition/s.

More Mindfulness...

Mindful Midweek Meditation Second and fourth Wednesday in April 12:10 P.M. – 12:50 P.M. Now available through Zoom!

Open to the Public.

Information at uihc.org/midweek-meditations

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8-week Mindfulness-Based Stress Reduction Class For stress, chronic pain/illness, anxiety, low moods, sleep disturbance, promoting self-care, wellness, and quality of life. Open to the public and FREE for UI faculty/staff with a referral from a liveWELL Health Coach.

Melanie Cuchna recently joined the UI liveWELL team in a new role as a well-being specialist. She is the lifestyle coach and program coordinator for the Diabetes Prevention Program, provides oneon-one health coaching, and supports the delivery of liveWELL programs and communication. Melanie is a University of Iowa alumna with a BA in Health Promotion from the Department of Health & Human Physiology and an MPH in Community and Behavioral Health from the UI College of Public Health. She is nationally certified as a Wellcoaches® Health & Wellness Coach and an NCHEC Certified Health Education Specialist, and has a background in fitness, health coaching, and worksite wellness. For over five years, she has developed and led well-being initiatives for employer groups of various sizes, geographic locations, and industries. She brings a passion for coaching and loves to help individuals discover their own path to well-being. Melanie is thrilled to be back at her alma mater and looks forward to working with UI faculty and staff.

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.

CARRIE KISER-WACKER UNIVERSITY HOUSING & DINING NOMINATED BY VIRGINA IBRAHIM-OLIN

MATT STANCEL RECREATIONAL SERVICES NOMINATED BY ANGELA CHARSHA-HARNEY

PAT KUTCHER RECREATIONAL SERVICES NOMINATED BY ANGELA CHARSHA-HARNEY “Pat is an inspiration for all! She walks the walk when it comes to exercising and inspires others to stay young, stay silly, and, of course, stay active!”

BARRY SCHREIER UNIVERSITY COUNSELING SERVICE NOMINATED BY SALLY ROBBINS “Barry established time at the beginning of our weekly staff meetings for

anyone who wishes to express gratitude. Gratitude slowly changes the way we perceive situations by adjusting what we focus on. Our staff always has plenty to say each week about what went ‘right,’ who did a great job, or who made a difference in someone’s day. We are all healthier for it!”

XIN ZHANG INFORMATION TECHNOLOGY SYSTEMS NOMINATED BY VON STANGE

ELIZABETH HOLM COLLEGE OF EDUCATION NOMINATED BY SHERYL SEMIER “Elizabeth is promoting a healthy and mindful lifestyle for people throughout the east campus. She located an instructor and organized mindful yoga lunch sessions several times a week. This has become a convenient option for many of us – almost 40 have shown an interest!”

MARIKO SATO COLLEGE OF MEDICINE NOMINATED BY ABBY YODER “Dr. Sato climbs the stairs to work on level 11 of the Stead Family Children’s Hospital multiple times a day. She encourages residents and others to climb with her and has motivated me to climb the stairs at least once a day at work.” liveWELL 11

Take your Personal Health Assessment!

250 WINNERS

$

IRENE MAUNDU SENIOR ACADEMIC ADVISOR, LIBERAL ARTS AND SCIENCES ADMINISTRATION

“One of the reasons to complete your PHA is to become a $250 winner!

I am going shopping!”

NICHOLE MORGAN STAFF NURSE, UIHC

“I am going to spend the winnings on my trip to Australia to visit my daughter.”

HEIDI ARBISI-KELM ASSISTANT DEAN, GRADUATE COLLEGE ADMINISTRATION

“During these uncertain times of global disruption and pandemic, I will use this wonderful surprise to make a donation to an organization providing relief for those experiencing employment dislocation or food insecurity as a result of COVID-19.”

ARMANDO BACHO, JR. PATIENT ESCORT, GUEST SERVICES, UIHC

“The money that I received from winning the PHA drawing was a resounding success. I will use the money to buy fruits, vegetables and supplements. I am so glad that the department where I work allows me to move every night for five days.”

How to Take Your 2020 Personal Health Assessment Access your 10-minute survey at your Employee Self-Service website.

STEP 1

STEP 2

STEP 3

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

The Four Pillars of

Planning for Retirement

By Rhonda Halterman, Founder/Owner, Senior Resource Specialist, LivWell Seniors, LLC In partnership with Michelle Marcove Weiser, Attorney, Pearson Bollman Law

There are many factors to consider when planning for your retirement or taking on caregiving responsibilities for a loved one. Throughout 2020 LivWell Seniors will be featuring a “Pillars of Planning” series in each quarterly liveWELL newsletter to help guide and direct families through their journey in discovering the best options for their unique situation.

The 4 Pillars discussed are: 1. Financial 2. Legal 3. Legacy

4. Living Solutions

The first of the four pillars – Financial – was discussed in the Winter 2020 issue.

This quarter, we will discuss the equally important pillar of planning – Legal.

CAREGIVING PILLAR 2

LEGAL

CREATING AN ESTATE PLAN Many people delay estate planning because they feel they’re too young to engage in such matters or because they believe their net worth doesn’t warrant a complex plan. However, it is often easiest to establish an estate plan when you are young; putting it off until you are older or perhaps in failing physical or cognitive health can make a sensitive and sometimes complex process feel overwhelming.

Without any estate plan in place, you and your property will end up in court: (1) if you become incapacitated, you will be subjected to a court-supervised guardianship proceeding and (2) after you die, your property and your loved ones could end up in probate court, often a time-consuming and sometimes expensive process.

A robust estate plan consists of:

Last Will and Testament or a Living Trust A will and a trust both control what happens to your estate, i.e. your property, after your death. However, there are many differences related to when these instruments are effective, how much privacy they afford, whether court intervention is required, the cost of administration, etc. An experienced estate planning attorney will discuss your unique circumstances with you to determine which is the more suitable vehicle for your needs, desires, and goals. liveWELL

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Financial Power of Attorney The financial power of attorney, healthcare power of attorney, and living will/ advance directive ensures someone will be legally able to take care of you, and act on your behalf, during your lifetime. As such, these documents are among the most important in a comprehensive estate plan. A financial power of attorney appoints an agent to act for you when you lack the capacity to do so for yourself; the agent may pay your bills (i.e. sign checks on your behalf), enter into transactions on your behalf, change your address with the post office, etc.

Healthcare Power of Attorney A healthcare power of attorney appoints a decisionmaker (oftentimes a spouse or an adult child) who can make medical decisions on your behalf if you are unable to do so.

Living Will or Advance Directive A living will allows you to state your wishes for end-of-life care, i.e. “pulling the plug” when you are in a vegetative state, and there is no hope for recovery.

REVIEWING YOUR ESTATE PLAN If you have an estate plan in place, congratulations! You have already considered some of life’s most difficult truths and took the necessary steps to protect yourself, your loved ones, and your legacy. It is important to review your existing estate plan in five family situations: (1) a birth; (2) a death; (3) a marriage; (4) a divorce; and (5) the simple passage of time. Even in the absence of changes within the family, it is crucial to review your existing estate plan every few years to ensure it still meets your goals.

LivWell Seniors offers senior resource options that include information and referrals to discuss your future planning and potential care needs. Our local advisors are familiar with senior living communities in your area. We can also put you in touch with financial professionals that will help you put a plan together to pay for future care needs as they arise.

CONTACT US AT: www.livwellseniors.com info@livwellseniors.com 319-250-1577

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can’t sleep?

29% of UI employees report not getting enough sleep.

Why does this matter? Consistently missing out on quality sleep does more than just make you groggy and grumpy the next day. Sleep deprivation is linked to a variety of health problems including:

• Short and long-term memory issues • Mood changes • High blood pressure • Weight Gain • Weakened immunity

If you are someone that could use a little help developing healthy sleep patterns, check out the new Refresh smartphone app, powered

by Sleeprate. Through UI EAP this program is offered to UI employees at no cost.

For more information, visit: hr.uiowa.edu/well-being/employee-assistance-program/ managing-change/sleep/refresh

liveWELL

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FEELINGBETTER BETTER FEELING

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GETTING STARTED GETTING IS EASY.STARTED GETTING STARTED IS1 EASY. Download the Doctor On Demand IS EASY.

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University of Iowa Health Care Telehealth Video Visits Now Available If you’re experiencing symptoms that could be related to flu or COVID-19, schedule a telehealth video visit with a University of Iowa Health Care University of Iowa Health Care provider today.

Telehealth Video Visits Now Available

Symptoms may include: If you’re experiencing symptoms that could be related to flu or COVID-19, a telehealth video visit with a Fever in the schedule last 24 hours University of Iowa Health Care provider today.

New or worsening cough New or worsening sore throat Symptoms may include: New or in worsening of breath Fever the last 24 shortness hours

New or worsening cough New orrisk worsening sore throat Reduce the of exposure for others and get the same great

New or worsening shortness of breath care without leaving your house.

Reduce the risk of exposure for others and get the same great Schedule your telehealth video visit today by care without leaving your house.

calling 319-384-9010 or by logging into your Schedule your telehealth video visit today by MyChart account . calling 319-384-9010 or by logging into your MyChart account.

For more information on UI Health Care telehealth video visits, including additional instructions, eligibility, and general insurance information, visit: For more information on UI Health Care telehealth video visits, including additional uihc.org/use-our-video-visit-service-get-your-flu-or-covid-19-symptoms-checked-out instructions, eligibility, and general insurance information, visit: uihc.org/use-our-video-visit-service-get-your-flu-or-covid-19-symptoms-checked-out

uihc.org uihc.org

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CAMPUS WELLNESS

SCAVENGER HUNT

COMING SOON! June–August This year’s annual hunt will feature art on campus where the works have a link to diversity, equity and inclusion connected by artist or subject matter. In addition to physically visiting each work of art, faculty and staff can also earn liveWELL Points for learning about each piece. We will be connecting you with resources for a deeper learning and understanding of the art. Stay tuned for the launch of this program in May by following @UIowaLiveWELL on Facebook or Twitter. We will also be communicating the program through our Wellness Ambassador network.

Don’t have a Wellness Ambassador in your department?

Please help recruit one! Learn and apply at hr.uiowa.edu/ well-being/livewell/programs-and-services/wellness-ambassadors

Find liveWELL on Social Media @UIowaLiveWELL My liveWELL Portal Bonus Code:

5-2-1-0 CODE EXPIRES 7/1/2020

Submit Bonus Code in Self-Service at myLiveWELL for 50 Points.

Learn more about prizes and points at bit.ly/2uDogkz.

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.