UA Well University Partnership Updates

What to Cook at Home

2011-02-18T16:43:00.004-07:00

Advice on how to lose weight inevitably includes the suggestion to eat more meals at home. But given that many of us aren't that skilled at cooking healthy meals, what do you do? As always the folks at Life and Work Connections want to help and offer a monthly health recipe that you can try out at home. This month Jodi Charvoz offers an unusual dessert--Lemon Chickpea Cake:

http://lifework.arizona.edu/wsw/healthy_recipe_of_the_month

Another helpful site that is full of wonderful healthy recipes is the "Recipes for Health" column in the New York Times. Nearly every day a new recipe is published that focuses on healthy foods that are in season. This week the recipes included several healthy versions of hash such as "Vegetable Hash" and "Brussels Sprouts and Roasted Winter Squash." Most of the recipes involve only a few steps with ingredients that are easy to find at your local market. The best part is the index by main ingredient that makes it an ideal place to start when you want to try something new. Been looking for a good reason to try quinoa? Just look for it in the index and you'll find over a dozen recipes along with some background on the grain and some preparation tips. Same with kale, lentils, sweet potatoes and swiss chard. So take a look at "Recipes for Health" and start making a few more meals at home.

http://topics.nytimes.com/top/news/health/series/recipes_for_health/index.html?ref=nutrition

No Holiday Weight Gain Challenge

2010-10-29T09:05:00.003-07:00

The holiday season is almost upon us! If you are worried about gaining weight, we would like to offer you an opportunity to establish goals for maintaining (or losing) and monitoring your weight during the next 3 months (November through January).

Join Nancy Rogers & Jodi Charvoz for the No Holiday Weight-Gain Challenge
Monthly weigh-ins:

Dates: Wednesdays. November 17, December 8, January 5
Times: Anytime between 8am and 11:30am
2 Locations: LWC office, 1125 N. Vine, room 209 with Nancy Rogers;
Career Services Office, Student Union, with Jodi Charvoz

No need to register; just come to either of the locations on November 17 to sign up.

There’s nothing to lose but those added pounds! As registered dietitians and health professionals, Jodi and Nancy will keep track of your weight. Individual nutrition counseling will be available free of charge by appointment for benefits-eligible UA faculty, appointed professionals, and classified staff. As with all Life & work Connections offerings, your personal information is kept strictly private and confidential. Our goal is for you to find a safe and easy way to stay healthy during the holiday season. Prizes will be awarded to individuals who complete all 3 weigh-ins.

Other LWC Events:

Please come to our ‘fun’ walk on the UA campus. Nancy will lead a 20-minute excursion to a mystery destination, which may be a location that you didn’t even know existed! (This is a preview of our Creative Walking for Health Pathways website that will ‘go live’ in January 2011.)

Date: Monday, November 1
Time: 4 pm
Start Location: north side of the Student Union, just outside of Starbucks

Tai Chi for Health
Registration for the spring semester Tai Chi for Health classes has begun! Please check the website for details, or call Jodi at 626-4760.

Here’s to your health!

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
UA Life & Work Connections
University of Arizona
520-621-4601
rogersn@email.arizona.edu

Video Now Available for Well U Lecture: Exercise is Medicine

2010-02-24T09:46:00.013-07:00

On February 22, 2010 Dr. Robert Sallis delivered the Spring 2010 Well U Lecture, Exercise Is Medicine: Understanding the Health Benefits of Physical Activity. As founder and chair of Exercise Is Medicine, Dr. Sallis presented a convincing case for making physical activity the prescription for the prevention and treatment of chronic illness in the United States. The video podcast of the lecture may now be downloaded for viewing from UA iTunes U.

Alternatively, point your browser to itunes.arizona.edu and click on the blue button, Go to UA on iTunes U. This will instruct your computer to open the iTunes program or, if you don’t have iTunes, will allow you to download and install it. Once iTunes is open, you will see the UA's main page in iTunes U. Under topics, go to “Your UA” and from the list, click on Well University Partnership. To download the podcast, click on “Get Movie.” For more information, see iTunes U FAQ.

Dr. Sallis stressed the critical role that exercise plays in keeping us healthy and free from chronic disease. “If there was a pill that could do a fraction of what exercise can do, every physician would be subscribing it and every patient would be demanding it, regardless of the cost,” he said. That is the message that drives the Exercise is Medicine program. The website, www.exerciseismedicine.org, calls on physicians to assess and review every patient’s physical activity at every visit and to write a prescription for increased exercise if the level is too low. For adults it means exercising 30 minutes 5 times a day or 150 minutes a week to achieve the optimal health benefits. Dr. Sallis emphasized that it doesn’t require arduous workouts, but simply walking at a pace that you can talk, but not sing, is just right. In his presentation Dr. Sallis showed some effective ads for encouraging more physical activity, including one about a maniacal sofa's crazed attempts to keep its occupant from escaping to the gym.

The UA Well University Partnership sponsors the Well U Lecture series and is committed to creating and fostering a supportive wellness culture within the University of Arizona community. All Well U Lectures are available on UA iTunes U.

Exercise Is Medicine

2010-02-08T09:23:00.012-07:00

Exercise Is Medicine:
Understanding the Health Benefits of Physical Activity

Robert Sallis, MD, founder & chair of Exercise is Medicine
Date: Monday, February 22, 2010

Event 1: DuVal Auditorium, University Medical Center, 1501 N. Campbell Ave.,
11:00 - 11:45 am
Event 2: Grand Opening Ceremonies, Student Recreation Center Expansion, 1400 East 6^th St., 12:30 pm

Dr. Robert Sallis has been selected to give the Spring 2010 Well U Lecture, Exercise Is Medicine: Understanding the Health Benefits of Physical Activity, on February 22, 2010 at 11:00 am in DuVal Auditorium in the University Medical Center. Dr. Sallis is the founder and chair of Exercise Is Medicine, an international initiative to make physical activity and exercise a standard part of the disease prevention and treatment paradigm in the United States.

In response to the nation’s health crisis, the American College of Sports Medicine and the American Medical Association launched the Exercise is Medicine program with the support of many other prestigious organizations. The Exercise Is Medicine website calls on physicians to assess and review every patient’s physical activity at every visit. The program reaches out to all health providers as well as the public and has developed effective tools for using exercise as a ‘medicine’ to help prevent or manage many of the most common chronic health conditions.

Dr. Sallis is Co-Director of the Sports Medicine Fellowship and is on the Administrative Faculty of the Family Medicine Residency Program at Kaiser Permanente Medical Center in Fontana, CA, where he also serves as research chairman. He is an Associate Clinical Professor of Family Medicine at the UCR/UCLA Biomedical Sciences Program and the head team physician at Pomona College. Dr. Sallis is a fellow of both the American Academy of Family Practice (AAFP) and the American College of Sports Medicine (ACSM), and a Past-President of ACSM.

Dr. Sallis will also be the featured speaker at the Grand Opening of the new Student Recreation Center Expansion. Grand Opening ceremonies and festivities will take place in the Student Recreation Center on February 22nd from 11:00 am to 1:00 pm.

This event is sponsored by the UA Well University Partnership, Campus Health, Coca-Cola and many others.

Caregiving & the Holidays

2009-12-11T11:28:00.005-07:00

The Holiday Spirit - From Harried to Heartfelt
Jan Sturges, Caregiving Coordinator, M.Ed., LPC, UA Life & Work Connections, 626-4770

Holidays at any time of year are about staying connected to the values, people and experiences that enrich us; they acknowledge the importance of our relationships by highlighting the joys of the past and giving us the opportunity to create memorable moments that will nourish us in the future, when we need to be uplifted.

For caregivers, the holidays can be particularly challenging when they are caring for a loved one in declining health. They may have conflicting emotions about how they 'should' feel ('happy' and 'merry'…isn't that what holiday songs suggest?) vs. how they really feel (sadness or sorrow) because it is no longer possible for family and friends to enjoy past traditions and celebrations due to illness or dementia. And, how can caregivers add holiday-related tasks and activities to the long list of caregiving responsibilities they already have, in addition to work and family obligations?

Below are a few caregiver 'Tips and Treasures' for coping with holiday stress that have been assembled from many different sources. You can also click on the following links for additional online information.

http://lifework.arizona.edu/ec
http://www.caregiver.org/caregiver/jsp/home.jsp
http://www.caregiver.com/articles/holiday/holiday_stress_caregiving.htm
http://www.alz.org/living_with_alzheimers_holidays.asp

Mindfulness - Focus on the intrinsic values of the holidays - stay connected to people and relationships - and participate in one or two meaningful events (not ten or fifteen!) that will nourish you, your family and friends. Instead of cooking a large meal, host a pot-luck party, attend a holiday concert or participate in a faith celebration.
Compassionate presence - Set aside time to include the elder or dependent person in practical, but meaningful, non stress-producing activities. Even if they are not able to participate or converse at length, your compassionate presence and 'being' vs. 'doing' will create a caring bond.
Priorities - Set realistic expectations for activities and gift-giving based on your resources - people (family, friends, community resources, and professional health care providers), time, finances and energy.
Traditions - Decide what past traditions are no longer appropriate, and develop a few new ones. Combine some of the 'old' with the 'new' and create a different set of holiday traditions without comparing them to 'the way it used to be.'
Affirmations - Be kind, and acknowledge disappointment without judging yourself or others when life gets messy during the holiday rush.
Self-care -

Eat, drink and be merry, but not too much! Balance sugar and alcohol intake with healthier foods.
Allow yourself a 'time out' every day. Take four deep breaths, walk around the yard, read a few pages of a book or listen to music. (Really, you can do this!!)
Arrange for someone to stay with the person in your care while you attend a social event, or complete some of the tasks on your simplified 'To Do' list.
Find a supportive listener to help you solve problems that arise, or express your feelings about caregiving during the holidays. Remind yourself that it is normal to have mixed feelings at this time of year.
Humor - Give the gift of laughter to yourself and others, and relax!

References:
Family Caregiver Alliance, 'Managing Caregiver Stress'
Hope Publications, 'How to De-Stress the Holidays'
Mara Levin, M.S.W., Pima Health System Caregiver Program, 'Coping with Holiday Stress'

Thanksgiving Holiday Ideas

2009-11-24T13:35:00.005-07:00

Nancy Rogers from UA Life & Work Connections has some suggestions to assist you in the preparation of your holiday feasts:

The Thanksgiving holiday is fast approaching, and food often plays a major role in our celebrations. Regardless of how experienced you are at cooking large, festive meals, there are always new and interesting recipes to be found on the internet. Check out the following websites for some inspirational ideas!

The UA Cooperative Extension has some great recipes on its website. I found two side dishes for my Thanksgiving dinner that are quick and look delicious, the Very Quick Caramelized Pearl Onions, and the Sesame Green Bean Saute´.

Helpful information about thawing a frozen turkey, cooking times, and handling of leftovers can be found on the U.S. Department of Agriculture web site. The University of Nebraska has a great website with ideas about carving a turkey, making turkey gravy, and other recipes.

Of course, there are many, many other web sites with great holiday cooking ideas, so be creative and have fun! Have a healthy and refreshing Thanksgiving!

Great American Smokeout--November 19th

2009-11-17T14:04:00.004-07:00

UA Life & Work Connections will be supporting The American Cancer Society's Great American Smokeout this Thursday, November 19. Visit Jodi Charvoz, Med, RD on the Mall between 10am and 2pm and pick up some valuable information on how to quit smoking.

Helping yourself or someone you love to quit tobacco products is probably the greatest gift you can give to improve health. Smoking is the #1 preventable cause of illness and death in the U.S. given that one in five deaths in the U.S. is tobacco related. Smokers are 5 times more likely than nonsmokers to die from a heart attack and studies show that 4 out of 5 deaths from lung disease are caused by tobacco. When you quit, besides feeling better physically, you enjoy your food more, improve your sense of smell, save money, stop worrying about cancer, and lose that smoke-smell. The facts are clear - it's worth the effort! The American Lung Association also has many events this fall for their Support the Quitter Campaign. Their message is:

“We want every smoker to know that we're here for them on their journey to become smoke-free. Whether it's their second quit attempt or their seventh, we want to give every smoker the support they need to quit for good. But people often feel frustrated when they aren't able to quit on the first try. We want smokers to know that each time they try, they are one step further along the road to becoming smoke free.”

Here are a few of the many free resources available to help you quit tobacco:

The Arizona Tobacco quitline at 1-800-556-6222
The American Lung Association at 1-800-LUNGUSA
American Cancer Society 1-800-QUIT-NOW (800-784-8669)

10 Cheap Ways to Avoid the Doctor

2009-10-29T08:51:00.003-07:00

Most people hate getting sick and having to go to the doctor, so you might be interested in what several physicians and health researchers believe are the top ten ways to start taking control of your own health. They are simple and surprisingly cheap:

1. Walk
2. Keep a food journal
3. Stop drinking soda
4. Strengthen muscles
5. Reduce stress
6. Eat at home
7. Have a social network
8. Get adequate sleep
9. Eat whole foods
10. Find your passion

You probably are doing some of these things already, but you might be able to slowly add more one by one. Maybe start by reading the whole article by Julie Deardorff at the Chicago Tribune, October 28, 2009 .

Step Up to the Fitness Challenge!

2009-10-16T11:28:00.007-07:00

Attention Wildcats! It's time once again to step up to the fitness challenge to defend your school's honor. Each year the Pac-10 conference puts together the Pac-10 Fitness Challenge to promote regular physical activity and some friendly competition between the ten schools in the conference. The one week event is open to all UA students, faculty, staff, alumni and supporters. The dates of this year's event are October 26-30. To participate, simply register at: http://pac10fitnesschallenge.wsu.edu/ and record your physical activity for the week using the fitness tracker.

Many activities are listed, ranging from running and walking to swimming, weight lifting, yoga, golf, soccer and more. Miles are calculated using a conversion scale based on total minutes and intensity of the activity completed. The Pac-10 Conference Champion is determined by calculating a weighted score based on each institution's enrollment.

Last year the WildCats moved up a couple of notches in the ranking, but we can do much, much better. Please participate and show the conference who has the most active and fit campus! The web site is already live. So log on, set up your account, tell your friends and colleagues and get ready for the competition starting Wednesday, October 26!

For more information, contact:
Mark J. Zakrzewski
Assistant Director, Department of Campus Recreation
Phone (520)621-9577, Fax (520)621-9973

Flu Prevention e-Kit

2009-10-05T16:30:00.005-07:00

UA Campus Health has put together a digital kit of simple and sensible steps to help the campus guard against the flu, including the H1N1 strain that first came to the public's attention last spring. One of the most important ways to prevent the spread of the flu viris is to thoroughly wash your hands several times a day. You will also find advice on what to do if you do get sick and when to call Campus Health for help. Nobody wants to get sick, so it's important to do everything you can to stay healthy, including eating balanced meals, getting plenty of sleep and dealing appropriately with stress.

The phone number for the Campus Health Triage Nurse is 621-6483 or the After Hourse On Call Provider at 570-7898.

Richard Bootzin to give Fall 2009 Well U Lecture

2009-09-22T08:34:00.013-07:00

Date: Tuesday, October 13, 2009

Time: 12pm-1pm

Location: Gallagher Theater, UA Student Union Memorial Center

Title: Sleep Sense & Nonsense: Improving Sleep through the Life Cycle

Dr. Richard R. Bootzin has been selected to give the Fall 2009 Well U Lecture on Tuesday, October 13, 2009 at 12 noon in the University of Arizona Gallagher Theater in the Student Union Memorial Center. Dr. Bootzin is a leading researcher in the field of sleep and has made major contributions to the understanding and treatment of sleep disorders. He is a professor of Psychology and Psychiatry at the University of Arizona and directs the Sleep Research Lab in the Psychology Department as well as the Insomnia Clinic of UA Sleep Disorders Center at the University Medical Center.

In his lecture, “Sense and Nonsense to Improve Sleep,” Dr. Bootzin will discuss sleep throughout the life span, including its variance in infants, teens, college students, adults and the elderly, with an emphasis on the consequences of sleep deprivation and insomnia. Dr. Bootzin will also present techniques and behaviors that can improve sleep, as validated by science.

Dr. Bootzin has been investigating behavioral approaches to insomnia since 1970. He has written over 100 research articles on sleep and sleep disorders and is the author of psychology textbooks, "Psychology Today: An Introduction” and “Abnormal Psychology: Current Perspectives.”

UA Employee Bike Program

2009-09-18T09:41:00.008-07:00

Sign up for the new UA Employee Bike Program and stay healthy while protecting the environment. You can also save money on gas and parking. Sponsored by Campus Recreation in cooperation with Parking and Transportation, the University program is designed to make it easier for faculty and staff to ride their bicycles to work by providing them with safe bike storage and shower facilities at no cost to participants.


Details of the new UA Employee Bike Program include:

FREE for all UA faculty and staff.
Bike storage at the west side of the Student Recreation Center.
CatCard access to men/women locker rooms with showers at both the Rec Center and Beardown Gym, Monday-Friday, 6:30 am - 10:00 am.
Registration required with annual renewals.

The Bike Program is limited to Shower, Day Locker and Locker Room use only.   Participation does not constitute a Student Recreation Center Membership. Participants must abide by all facility policies/procedures.

Interested employees can register in the Rec Center lobby at Recreation Services.  You will need your:

UA Cat Card
Employee ID Number
Home Department
Telephone number
UA Email

For more information, contact Mirum Washington White, Assistant Director of Recreational Sports or call (520) 621-4709.

Additional resources for our bicycle community:
http://parking.arizona.edu/alternative/bike.php
http://dot.tucsonaz.gov/bicycle/
http://dot.tucsonaz.gov/bicycle/pdfs/commute.pdf

To Cook or Not to Cook

2009-08-04T14:21:00.005-07:00

“Out of the Kitchen, Onto the Couch” recently appeared in the New York Times Magazine. In the article, noted food writer and activist Michael Pollan discusses how Americans have over the years moved away from cooking and have turned increasingly to packaged and processed foods as well as dining out for our daily meals. Many of us eat one or more meals every day prepared by someone outside our home. And “cooking” at home often means heating up something in the microwave oven or making a sandwich. The amount of time spent on food preparation has decreased in this country by 40% since the 1960s while, ironically, there’s been a tremendous rise in the number of television shows that feature cooking as entertainment. Pollan argues that we as a culture lose when we forego preparing our own meals and become dependent on corporations to “cook” our food. When we don’t have to cook our meals, we eat more of them and they tend to be higher in calories. He points to research that ties cooking to dietary health, which might have some bearing our current obesity epidemic.

What can we do to stop this growing alienation from food and cooking? Pollan ends his piece with this thought: “Here’s my diet plan: Cook it yourself. That’s it. Eat anything you want — just as long as you’re willing to cook it yourself.” Now that’s something to think about.

Pollan, Michael. "Out of the Kitchen, Onto the Couch," New York Times Magazine, August 2, 2009.

America On the Move

2009-05-27T16:10:00.005-07:00

Need a new fitness challenge to keep you moving throughout the summer? America On the Move may be just what you’re looking for. Commit to AOM's 6-week challenge and use the great tools and motivational strategies available on the website.

When you sign up, you get a personalized web page where you log your physical activities in steps or minutes, manage your daily food choices and keep track of your progress. Choose a virtual trail, like the Pacific Crest Trail, to chart your steps and keep you motivated. There’s also an option for groups that you can use to challenge your friends and family. And it’s all free! So take a few minutes to sign up and get started!

Food and Thinking

2009-05-21T09:51:00.003-07:00

Carbohydrates, proteins and fats all affect the brain in different ways at different times of the day leading researchers at Tufts University to study the effects of what we eat on how we think in our every day lives. Could that low-carb diet be affecting your memory? Read the complete article.

Ideal Weight or Happy Weight

2009-05-07T13:29:00.005-07:00

I know many of us struggle with what is a healthy weight, and how to maintain it. I came across an article at WebMD that has some good general guidelines on the weight issue, and thought I would pass it along.

If you would like more personalized information, Life & Work Connections offers free coaching to benefits-eligible UA employees on nutrition / fitness by myself, a registered dietitian, or Jodi Charvoz, a registered dietitian and also an ACE certified personal trainer. You can contact me by phone or email to set up appointments.

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health promotion
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue, room 209
Tucson, Arizona 85721
520-621-4601

Bike 2 Work & School Week

2009-04-14T12:21:00.005-07:00

Take advantage of the beautiful Spring weather and ride your bike to work or school in the annual Bike 2 Work Week, April 13-17 during the Clean Air Days & Bike Fest 2009. All first-time and experienced bike commuters are invited. Leave your car behind and join thousands of others to celebrate biking to work and school.

This year Bike 2 Work stations will be scattered around Tucson and the Metro Area. Bike 2 Work locations will feature free breakfast stations, bike adjustments, raffles and more.

Events coming up around Tucson:

April 15 - Bike2Work - 3rd St. & Country Club: Cruise by and grab a bite at the Breakfast Station, hosted by Ward 6 and Xoom Juice from 7:00 - 9:00 a.m.

April 16 - Bike 2 UA Day - Celebrate biking to school on the UA mall from 10 a.m. to 2 p.m. This event is hosted by the UA Parking & Transportation Services and the UA Cycling Club. At the event you can: -Register your bicycle for free with the UA Police Dept. -Have your bike tuned up by Trek Bikes or the UA Cycling Club. -Get a free bike map and information about bike commuting. -Find out about how to enter the Commuter Challenge and learn more about other Bike Fest Events.

April 17 - Bike Movie at La Placita: The night is still young. It is movie time. come enjoy a free outdoor bike themed movie event with popcorn at La Placita Cinema. The movie begins at 7:30 p.m.

For more events, check out the Bike 2 Work website.

Gary Paul Nabhan to Present Well U Provost Lecture

2009-03-03T09:53:00.009-07:00

Gary Paul Nabhan, PhD will be the featured speaker in the third University of Arizona Provost Lecture sponsored by the Well University Partnership:

Gary Paul Nabhan, PhD

Flavors Without Borders: Desert Foods, Regional Food Security and Health

Gallagher Theater, University of Arizona Student Union
March 25th, 12-1 PM

Free and open to the general public

Dr. Nabhan is a writer, lecturer, food and farming advocate, rural lifeways folklorist, and conservationist whose work has long been rooted in the U.S./Mexico borderlands region he affectionately calls "the stinkin' hot desert." He is the author of 13 books including, Why Some Like It Hot: Food, Genes and Cultural Diversity, Coming Home to Eat: The Pleasures and Politics of Local Foods, and most recently, Where Our Food Comes From: Retracing Nikolay Vavilov's Quest to End Famine.

Dr. Nabhan is the co-founder of Tucson based Native Seeds Search and an early advocate of the “slow food” movement. For his literary non-fiction, grassroots conservation and community-based ethnobiology projects, Dr. Nabhan has been honored with the John Burroughs Medal for Nature Writing, a MacArthur "genius" award, a Pew Fellowship in Conservation and Environment, a Lifetime Achievement Award from the Society for Conservation Biology, and a Quivira Coalition award for excellence in science that contributes to "the radical center."

In his talk on “Flavors Without Borders,” Dr. Nabhan will share his knowledge and passionately held views on current food issues in the Arizona-Sonora region. More information can be found on the Well University Partnership website including a flyer available for downloading about Dr. Nabhan's lecture. UA Bookstores will be at the event with some of Dr. Nabhan's books. Most of Dr. Nabhan's books are also available at the University of Arizona Library and the Pima County Public Library.

More information about Dr. Nabhan can be found on his website.

March is Nutrition Month

2009-03-02T13:08:00.002-07:00

Eating right and staying fit are important no matter what your age. Help yourself to feel your best by making healthy food choices and being physically active every day.

Eating right doesn’t have to be complicated. Start with these recommendations from the Dietary Guidelines for Americans.

A healthy eating plan:

Emphasizes fruit, vegetables, whole grains and low-fat or fat-free milk and milk products
Includes lean meats, poultry, fish, beans, eggs and nuts.
Is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Make Your Calories Count. Think nutrient-rich rather than “good” or “bad” foods. The majority of your food choices should be packed with vitamins, minerals, fiber and other nutrients – and lower in calories. Making smart food choices can help you stay healthy, manage your weight and be physically active.

Focus on Variety. Eat a variety of foods from all the food groups to get the nutrients your body needs. Fruits and vegetables can be fresh, frozen or canned. Include more dark green vegetables such as leafy greens and broccoli and orange vegetables like carrots and sweet potatoes. Vary your protein choices with more fish, beans and peas. And, eat at least 3 ounces of whole grain cereals, breads, crackers, rice or pasta every day.

Know Your Fats. Look for foods low in saturated fats, trans fats and cholesterol to help reduce the risk of heart disease. Most of the fats you eat should be monounsaturated and polyunsaturated fats. Check the Nutrition Facts panel on food labels for total fat and saturated fat.

Physical Activity for Fitness and Health. Balancing physical activity and a healthful diet is your best recipe for managing weight and promoting overall health and fitness. Set a goal to be physically active at least 30 minutes every day. You can break up your physical activity into 10 minute sessions throughout the day. If you are currently inactive, start with a few minutes of activity such as walking. Then gradually increase the minutes as you become stronger.

Special Nutrient Needs for Older Adults

Calcium and Vitamin D. Older adults need more vitamin D and calcium to help maintain bone health. Include three servings of vitamin D-fortified, low-fat or fat-free milk and yogurt each day, or other calcium-rich foods such as fortified cereals and fruit juices, dark green leafy vegetables and canned fish with soft bones, and corn tortillas. If you take a calcium supplement or multivitamin, choose one that contains vitamin D.
Vitamin B12. Many people over 50 years old do not get enough vitamin B12. Fortified cereals, lean meats and some fish and seafood are sources of vitamin B12. Ask your doctor or dietitian if you need a vitamin B12 supplement.
Fiber. Eat more fiber-rich foods to help stay regular. Fiber also can help lower your risk for heart disease, control your weight and prevent type-2 diabetes. Choose whole grain breads and cereals and include more beans and peas. Fruits and vegetables also provide fiber.
Potassium. Increasing your intake of potassium along with reducing sodium (salt) may lower your risk of high blood pressure. Fruits, vegetables, beans, and low-fat or fat-free milk and yogurt are good sources of potassium. Also, choose and prepare foods with little or no added salt.

Healthy Eating Habits for Kids
Healthy eating and physical activity don’t become habits overnight. Parents can help children improve their eating habits by making healthy changes a part of the daily routine.

Make the most of family mealtime. Eating meals together provides the opportunity to help children develop a healthy attitude toward food. It also enables parents to serve as role models, introduce new foods and establish a regular meal schedule.

Active kids need planned, healthy snacks. Think of them as mini-meals that contribute nutrient-rich foods. Keep a variety of nutritious ready-to-eat fruits, vegetables, whole grains and low-fat dairy foods on hand.

Every child needs appropriate amounts of calories, protein, minerals and vitamins to grow. MyPyramid.gov offers personalized eating plans for healthy adults and children over the age of two and interactive tools to track food choices, stay active and eat right.

Learn How to Become More Resilient

2009-02-04T15:28:00.004-07:00

Online training in resiliency is now available for free to UA faculty, staff and appointed personnel. To access the Resilience Education training modules developed by Dr. Mary Steinhardt of the University of Texas-Austin, visit the LIfe & Work Connections website or go directly to the "Resilience Education & Resources web page" where you will find the link for "Transforming Lives through Resiliency Education." To register you will need your UA Net ID. Once you enter the site, you will be given the UA group code, which will allow you to register and choose your own user name and password.

The modules are self-paced and you can work on as many or as few as you would like because you can exit the site and return at your convenience. There are printable worksheets, quick quizzes, and certificates for the completion of each module. Since this is an educational process, the concepts are easy to grasp at first, but become more challenging as you read and respond to the information that will help you develop your resilience skills.

Other resources on resiliency are also available here. While you're at the LWC site, take the time to check out other services that may reduce the stress in your life, including:

Individual counseling and group consultations
Nutrition, fitness and departmental health screenings
Elder Care consultations and support groups
Child care consultation

For more information, contact:

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Join the UA Walks with the President and Provost

2009-02-03T16:52:00.003-07:00

Walk Across Arizona

February 1 to March 28

There are two important UA Walking events coming up, and everyone is invited to participate--and you don't have to be on a Walk Across AZ team.

Tuesday, February 10, 2009--12:00 noon--Walk with the Provost. Provost Meredith Hay will encourage all of us to keep physically fit by leading a walk. Meet by the band shell on the west end of the Mall, in front of Old Main.

Tuesday, March 3, 2009--12:00 noon--Walk with the President. President Shelton will join us for a walk during the lunch hour. Meet at the band shell on the west end of the Mall by Old Main. We will walk down the Mall to Park Avenue, and then return to the Student Union.

There's still time to sign up for Walk Across Arizona!

Thanks!
Nancy

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Healthier Fast Food Choices

2009-01-29T08:43:00.004-07:00

Preparing meals from home, using foods in their original format (ie whole grains, whole fruits and vegetables, lean protein sources, etc) is the best, according to most dietitians, but occasionally all of us want a quick fast food meal. So many of the choices at these restaurants are loaded with the "bad fats" - the saturated and trans fats that can increase weight and lead to unhappy arteries. Not to mention the high table salt content, lack of dietary fiber and high levels of sugar. But that aside, on January, 27, 2009 the Orlando Sentinel ran an article "A Quick Look at the Healthiest of Fast Food" in which two dietitians offer their suggestions for the best choices in various fast food restaurants .

Nancy

Nancy Rogers, MS, RD Coordinator
Worksite Wellness and Health Promotion Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Tips to Get You on the Bike Path to the UA #2

2009-01-27T15:27:00.005-07:00

Bikes & Equipment

You need a bike, of course. If you already have one, it’s a good idea to take it into a bike repair shop to have it checked over if you haven't ridden it in a while. My mountain bike was 20 years old and hadn’t been ridden in about 15. The repair shop replaced the fat, knobby tires with high pressure tires, adjusted the gears and made other minor repairs so that it was almost like new. I take it in for a checkup at least yearly to keep it in good working order. Tucson is a biking town and there are a number of good bike repair places around.

If you don’t own a bike, there are a number of styles to choose from, including mountain bikes, road bikes and hybrids. Buying from a reputable bike shop rather than general merchandiser is important because they'll know how to help you select a bike that fits properly and is suitable for your needs. You should expect to pay at least $400 for a quality bike if you purchase new. The April issue of Bicycling Magazine is a buyers guide and offers an overview. My mountain bike is kind of a hybrid, which can take the rough roads with potholes I sometimes have to commute on.

While I used a backpack to carry stuff back and forth for the first two years of commuting, it is far from ideal. It puts a strain on your neck and upper back and takes away from the feeling of freedom you get when riding your bike. And in the summer it’s too hot! Panniers that hook onto a back rack allow me to carry my clothes, lunch, work and anything else I need without impeding my ride. My panniers also come with a pull out cover that protects them in the rain.

A good bike lock is essential if you’re going to park your bike anywhere on the UA campus. Parking & Transportation recommends a U-Lock and offers alternatives to using the bike racks. The department provides bike registration, which makes your bike easier to trace if it is stolen, as well as lots of useful information on riding a bike on campus.

Wearing a helmet is the most important safety measure you can take. While not required under Arizona law for anyone over 18, a helmet can save your life in an accident. If you ride after dark, a headlight and taillight are required safety equipment.

I don’t have fenders on my bike and when riding in the rain they would be nice, but so far, it hasn’t really been a problem. I don’t use toe clips or clipless pedals, but am thinking about it.

You might also consider carrying a tool kit and tire repair kit, but mostly I carry my cell phone.

Joan Schlimgen

Arizona Health Sciences Library

It's Not Too Late to Join Walk Across Arizona!

2009-01-23T11:44:00.002-07:00

Teams are still being formed on the UA Campus for the Walk Across Arizona! campaign, which will start on Sunday, February 1, 2009. There are 27 teams so far. If you would like to start a team in your department, and were not able to attend the organizational meeting, please send me an email to let me know, and I'll provide you with the information you will need to register your team. I would be happy to answer any questions you might have.

To reinforce the need for physical activity no matter what your age or fitness level, the American Journal of Clinical Nutrition just reported in their January 2009 issue, a 15-year longitudinal study, with 4995 subjects, on trends in walking patterns and their impact on weight change. Their conclusion is that walking throughout adulthood may attenuate the long-term weight gain that occurs in most adults. Even walking as little as 15 minutes a day kept off weight gain. The greatest association was found for those with a larger baseline weight. The example given was for women at the 75%ile of baseline weight, 15 minutes of walking per day was associated with 18 pounds less weight gain over 15 years compared with women with no leisure time walking.

This is good news for people of all body sizes; begin to make walking and other forms of physical activity a habit! The Walk Across Arizona! campaign can be the kick-start you need to exercise daily, beginning with just 15 minutes.

Nancy

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

More Peanut Butter Recommendations

2009-01-23T11:02:00.004-07:00

I've been following the news on the Salmonella Typhimurium outbreak in peanut butter, and have found it somewhat confusing as to what to eat and what to avoid. I purchased a natural peanut butter with the Kroger label last week, but will not use it, since it's on the "avoid" list. Name brand peanut butters are cleared. The investigation is still going on, but here are the consumer recommendations:

Recommendations

Based on available information, CDC and FDA recommendations include:

Do not eat products that have been recalled and throw them away in a manner that prevents others from eating them. These products include Austin and Keebler brand peanut butter crackers and King Nut brand peanut butter produced since July 1, 2008. Check the FDA's site for the lot numbers of recalled brands.
Postpone eating other peanut butter containing products (such as cookies, crackers, cereal, candy and ice cream) until more information becomes available about which brands may be affected.
Use FDA's online database to check if foods you're concerned about are on the recall list.
Call the consumer hotline phone number that may be on any product packaging you have to get information directly from the product manufacturer.
Persons who think they may have become ill from eating peanut butter are advised to consult their health care providers.
For consumers with pets, please visit Questions and Answers Related to the Salmonella Typhimurium Outbreak and Pets.

To date, no association has been found with major national brand name jars of peanut butter sold in grocery stores.

For more information:

For the latest information about the epidemiological investigation, go to the CDC Salmonella Typhimurium Outbreak Investigation Update website.
For the latest information about recalled products, go to FDA Salmonella Typhimurium Outbreak site.
More general information about Salmonella can be found on the CDC Salmonella website.

Public health officials will advise the public if more products are identified as being associated with the outbreak.

That's all for now; hope you have a good weekend, and enjoy the beautiful rain!
Nancy

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Peanut Butter

2009-01-23T10:10:00.002-07:00

For instructions on how to make your own peanut butter click on the above.

With the recent health issues around peanut butter we are forced to get creative.
For those of us addicted to peanut butter like me, the idea of going without is not tolerable, and you can control the ingredients and freshness this way. You can use just organic ingredients and you can decide how much oil to include. If you do not have a food processor at home, many super markets have stations where you can make your own peanut butter right in the store.

Garry Forger

Tips to Get You on the Bike Path to the UA #1

2009-01-16T10:16:00.003-07:00

Have you ever wished you could ride your bike to work only to get bogged down in all the reasons why you could never pull it off--it's too hot, too cold, there's no place to change, too much stuff to carry, fear of riding in traffic, helmet hair, bike needs repairs, altogether too much hassle. This is the first in a series of tips designed to encourage you to use your bike to commute to the University of Arizona for school or work. It's written by someone who never thought she could pull it off, but who has been riding off and on for over 3 years and truly loves it (except maybe when the temperatures dip into the 20s and 30s).

The first thing to do is to get motivated. Take the time to think of all the benefits you would get from biking to work/school and mentally imagine yourself doing it.

Here are some of the benefits that motivate me:

Getting more exercise
Burning calories
Becoming stronger
Losing weight
Reducing cholesterol levels
Lowering diabetes risk
Feeling healthier
Saving money on gas
Reducing U.S.dependence on oil
Reducing air pollution
Saving money for parking on campus
Saving money on gym dues
Feeling invigorated
Being independent
Being cool
Being green
Getting closer to Tucson neighborhoods
Starting your day off on a positive note
Pedaling off stress at the end of the day
Enjoying the beautiful Tucson weather
Saving time by exercising & commuting at the same time
Aging gracefully
Training for El Tour de Tucson
Racking up points for my Walk Across Arizona Team
Being on the cutting edge of a growing trend
Saving the earth
Experiencing the joy of riding a bike
Add your own . . . .

Future tips will include suggestions on bikes, equipment, clothes, routes, UA facilities, safety and more . . .

Happy riding!

Joan Schlimgen
Arizona Health Sciences Library
joan@ahsl.arizona.edu
520-626-6140

Recommended Medical Websites

2009-01-12T09:03:00.003-07:00

When concerned about a medical problem, the web can be both informative and misleading, depending on the source. A reliable list of resources can be found on the Well University Partnership site http://wellu.arizona.edu under "Health Info".

A recent article in the New York Times (January 8, 2009), "In Search of a Good Doctor" stresses the importance of patients doing research and becoming knowledgeable about their own health so they can contribute as an active member of their own medical team. The article also emphasizes finding a trustworthy primary care physician to guide you through what can be a confusing medical system and providing referrals to specialists. Internet websites offer a wealth of information, but it's important to go to the right ones. The article lists a number of sites recommended by physicians. Many of the websites also appear on the Well U website and others may be added.

Nancy Rogers, MS, RD
UA Life & Work Connections, Worksite Wellness and Health Promotion

Plentiful Produce at the Farmers' Market!

2009-01-06T11:33:00.004-07:00

It's a new year and the Farmers' Market is starting it out with NEW varieties of fresh produce! Our many produce vendors will be bringing freshly harvested fruits and vegetables that are reaching the peak of their season during the coming months. They will also be bringing many of the greens, tomatoes, chiles, and varieties of apples that have been available weekly at the Farmers' Market. Stop by any of our 6 produce vendors at the Farmers' Market at the University of Arizona to fulfill all of your produce needs during the coming year!

Available Produce:
- Citrus: Grapfruits, Oranges, Lemons, Limes
- Red, Yellow, and Green Peppers
- Ingredients for Salads
-Beets
-Carrots
-Lettuce
-Spinach
-Tomatoes: Beefsteak, Roma, and Vine
- Butternut, Summer, and Spaghetti Squash
- Cucumber
- Zucchini
- Garlic
- Broccoli
- Kale
- Eggplant
- Apples

Contact Info

Roberta Padilla

Campus Health Service, Farmers' Market Coordinator

(520)621-4519

padilla@health.arizona.edu
http://www.health.arizona.edu/webfiles/hpps_farmers_market.htm

Mindful Eating during the Holidays

2008-12-17T10:37:00.003-07:00

As my family celebrates Christmas with a Norweigian emphasis, I have 5 cookies that are a must for me to make each year (springerle, lebkuchen, peppekake, Swedish crescents, cut-out sugar cookies and sometimes spritz, if I have time). Since they are not low in saturated fat and calories, I have to savor the flavors and memories with each cookie, but limit the amount I eat. The article below explains the concept of mindful eating: thoroughly enjoying the tastes, visual appeal, and traditions that come with special foods of this time of year, without the resultant weight gain. I hope you enjoy the holiday closure time, and come back to face the New Year refreshed!
Nancy Rogers, MS, RD

Mind Those Holiday treats,
By Sheah Rarback, a registered dietitian and on faculty at the Miller School of Medicine at the University of Miami. Published in the Miami Herald, Wednesday December 17, 2009

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Holiday Gift Ideas

2008-12-12T15:58:00.004-07:00

Here are some ideas for holiday gift giving that I found healthy, imaginative, and not expensive. Ideas come from The American Dietetic Association's book called The Complete Food and Nutrition Guide:

Breakfast in a Basket
A homemade quick bread or muffin like whole wheat, cranberry or date bread, peanut or almond butter, a fruit spread or preserve, fresh fruit, and Spiced Mocha-Cocoa Mix (combine 1 3/4 cup nonfat dry milk, 1/4 cup cocoa powder, 2 tablespoons instant coffee, 1/4 cup sugar and 1 teaspoon ground cinnamon. Put in a pretty container with instructions to combine 1/3 cup of mix with 6 ounces hot water).

Italian Gift Basket
Fancy shaped whole wheat pasta, sun-dried tomatoes, a packet of oregano and basil, extra virgin olive oil, Parmesan cheese, an Italian cookbook, and a red and white checkered table cloth.

Bean Bags
Buy beans of different colors (dried black, kidney, anazazi, navy, pinto, garbanzo, lentils, split peas) and place them in special containers or ziplock bags. Attach recipes for homemade chili or bean soup or other entrees (see the Healthy Recipe of the Month for June 2006, February, March, June, September 2007, and November 2008).

Vegan Special
Beans and grains combine to make a complete protein, so this provides a great opportunity to try some new foods! Along with the Bean Bags (above) add a variety of unusual whole grains. Include quinoa, amaranth, barley, kamut, spelt, rye berries, and millet. These grains can be found at local markets; call first to see if they carry them. (see the Healthy Recipe of the Month for recipes April and October 2007).

Herb Blends
Fill a basket with salt free herb blends in unique bottles:

Chinese 5-Spice (for chicken, fish or pork): Blend 1/4 cup ground ginger, 2 tablespoons ground cinnamon, 1 tablespoon each ground allspice and anise seeds, and 2 teaspoons ground cloves.

Mixed herb blend (for salads, steamed veggies): Blend 1/4 cup dried parsley, 2 tablespoons dried tarragon, 1 tablespoon each dried oregano, dill weed, and celery flakes.

Mexican Chili Blend (for enchiladas, tacos, fajitas and meats): Blend 1/4 cup chili powder, 1 tablespoon each ground cumin, and onion powder, 1 teaspoon each dried oregano, garlic powder, and ground red pepper, and 1/2 teaspoon cinnamon.

Greek Blend (for seafood, poultry and herbed bread): Blend 3 tablespoons each of garlic powder and dried lemon peel, 2 tablespoons dried oregano, and 1 teaspoon black pepper.

Enjoy the holidays, and I will too!

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

2009 Walk Across Arizona Starts Feb 1st

2008-12-12T15:15:00.007-07:00

Information on the 2009 Walk Across Arizona campaign is here! The actual program will start on February 1, 2009, and will be 8 weeks this year instead of 16 weeks. We will be having a meeting to tell you about it:

Tuesday January 20, noon to 1pm
Ventana Room, 4th floor of the Student Union

What's Walk Across Arizona all about?
The UA Cooperative Extension and the MEZ College of Public Health started this program several years ago, and there will be teams throughout the state of AZ. Last year was the first year that the UA participated in significant numbers. This program is not a fund raiser, but a way to encourage more physical activity for you personally, and then to build a sense of community in departments, with colleagues, students, friends, or family. The 8 week program encourages teams of 2 to10 people to walk or exercise whenever possible – on lunch breaks, to and from other departments on campus, up and down stairs, to the parking garages, and on weekends - whatever works; It all helps!

What are the details?
Interested participants form teams of up to 10 people, and choose a team captain. Registration is online and costs $10 per person. The captain will log the miles your team walks each week, from February 1 through March 22. The mileage is recorded on the Walk Across Arizona website so everyone can see the progress. We may even have some friendly competition develop between colleges or departments! I heard the competition was fun and friendly between the floors of AHSC library last year!

If you are interested or have questions, please contact Nancy Rogers at 621-4601. I think this will be a great way to get all of us to do more physical activity during our work days, and hopefully develop a habit that will last our life-times!

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Dr. Weil's Lecture Available for Downloading

2008-12-12T14:56:00.003-07:00

Dr. Andrew Weil's lecture on "The Future of American Health Care" on November 20, 2008 on the UA Campus can now be downloaded from the Well U section of the University of Arizona's iTunesU. It is available in both video and audio only formats.

In the second of the Well U Provost Lecture Series, Dr. Weil describes the American health care system in bleak terms. The United States spends more per capita on health care than any other country in the world, yet it ranks at the bottom in terms of health outcomes, including infant mortality, longevity and rates of chronic disease. He also points out how the U.S. agricultural policy is at odds with the health of the nation's citizens with its huge subsidies for four crops: corn, soy, wheat and cotton. This has resulted in a glut of cheap, processed food that is contributing to a rise in obesity rates, which in turn leads to chronic disease.

Dr. Weil also talks about positive measures we can take to improve our own health, including a breathing exercise that he leads the audience through.

Please let the Well U Partnership know your thoughts on this lecture and if you have suggestions for future speakers in this series by sending a comment on this blog.

UA LW&C Presentations, Winter/Spring 2009

2008-12-10T14:56:00.015-07:00

Worksite Wellness &Health Promotion

Individual coaching on nutrition and fitness is available for benefits-eligible employees. Contact Nancy Rogers, MS, RD, at 520-621-4601, or Jodi Charvoz RD, personal trainer, to schedule an appointment.

To register for the classes below, contact:

Facilitator: Nancy Rogers, MS, RD, Coordinator, Worksite Wellness and Health Promotion, (520) 621-4601

Let’s Talk about Preventing Diabetes, a 3-week series (registration required)

If you have questions about diabetes, signs, symptoms, types, treatment, and lifestyle actions to promote self care, then these classes are for you! These interactive classes will help you meet your personal goals.

Wednesdays, noon to 1pm, UA Main Library, room A314

January 14, 21, 28.

Let’s Talk about Preventing Heart Disease, a 3-week series (registration required)

If you are concerned about high cholesterol, smart food choices, other lifestyle actions to promote self care, then plan on attending this series of 3 classes. These interactive classes will help you meet your personal goals.

Wednesdays, noon to 1pm, UA Main library, room A314

February 11, 18, 25.

The above presentations and others were co-sponsored by UA Life & Work Connections and UA National Center of Excellence in Women’s Health. View these presentations in streaming video.

You and Your Health, a 6-Week Series

These classes are designed to help you make gradual changes in your lifestyle choices, resulting in higher energy levels and decreased health risks. Each one hour session is packed with practical, easy to follow information to help you set personal goals. Topics include nutrition basics, physical activity, meal planning, grocery shopping, managing stress, and making healthy choices while traveling. Registration required.

Wednesdays, noon to 1pm, UA Main library, room A314

March 18, 25, April 1, 8, 15, 22

Tuesdays, noon to 1pm, AHSC,

Room and dates TBA

Elastic Bands: Build Your Muscle Strength

Please join Jodi Charvoz, RD, ACE personal trainer, or Nancy Rogers, MS, RD, as they lead these free classes for benefit-eligible UA employees. No special clothing required. Bring your own band or purchase one at class, and join us for 45 minutes of fun, bone and muscle building exercise! No registration required; street clothes are fine.

Mondays, noon to 1pm

AHSC Library, room 4150

Wednesdays, noon to 1pm
Tubac Room, 4th floor of the Student Union

Fitness Testing

Free for UA benefits-eligible employees. Sign up to take the President’s Challenge Fitness Test. Registration required. Call 621-4601 or email Nancy Rogers to sign up.

Wednesdays, 3:00pm to 5pm , 1125 N. Vine, room 209

February 18, 25, and March 4, 2009.

Healthy Recipe of the Month

Go to the UA Life & Work Connections website to find easy, fast and healthy recipes!

Healthy Foods that Won't Break Your Budget

2008-12-09T09:14:00.006-07:00

Sometimes we think that healthy foods have to be expensive, but here are some suggestions and tips when you are shopping to keep nutrients high and costs low, usually under 50 cents a serving.

Fruits and vegetables that are frozen or canned are healthier than they used to be and can be much cheaper than the fresh. Now in processing they do a quick freeze. For canned items, they don't boil them for hours and leach out the nutrients; look for low sodium for canned vegetables.

Canned pumpkin is loaded with vitamin A, has anti-inflammatory properties, and is high in fiber, vitamins C, K, iron and manganese. It's also a good source of vitamin E, magnesium and phosphorus.On sale, it's about 25 cents a serving. Since pumpkin is a squash, consider using it like a side dish. Heat it on the stove (low heat), and add pinches of cinnamon, clove, nutmeg and a teaspoon or so of sugar.
Beets are high in folate, potassium, fiber and vitamins A and C. Canned beets are less expensive than fresh, and still contain lots of nutrients. Serve as a side dish, in salads, make borscht or roast fresh beets when you find them on sale.
Carrots are high in beta-carotene (Vitamin A). One cup provides 308% of RDA). Carrots are also a good source of potassium and vitamin C. Serve carrots raw, in soups, or steamed.
Spinach and other dark greens are very high beta-carotene, folic acid, antioxidants, zinc, dietary fiber, vitamins C, E, K, thiamin and riboflavin. Add to salads and sandwiches, in omelets and soups, sauteed or steamed as a side dish.
Tea contains flavonoids, which are believed to have antioxidant properties. While there is more research on the benefits of green tea, studies are increasingly showing the benefits of black, white and oolong teas, which are all derived from the same plant: Camellia sinensis. Tips for brewing: For hot tea, brew black, white or oolong teas for 3 minutes. Brew green tea for only 1 1/2 to 2 minutes to prevent a bitter taste.
Kiwi has vitamins E and K, and is packed with vitamin C - more Vitamin C than oranges or grapefruit.
Sweet potatoes are high in beta carotene (vitamin A) and vitamin C, and are a good source of fiber.When eaten with the skin on, a sweet potato has more fiber than oatmeal. One medium sweet potato, baked with the skin, has about four times the recommended daily allowance of vitamin A and almost half the recommendation for vitamin C, according to the Sweet Potato Council. Avoid boiling sweet potatoes, as boiling leaches out the vitamin C. Try baking or microwaving and be sure to eat the skin.
Frozen berries or cherries (average $3 a bag). Packed with nutrients, frozen berries are a great option when fresh berries are too expensive.
Beans are an excellent source of protein, potassium, folate, and fiber. Lentils, dried split peas, and beans - black, kidney, garbanzo, cannellini, pinto, and others, are inexpensive and delicious! If flatulence is a problem, soak dried beans overnight, then discard the water and replace with fresh, then cook in a slow-cooker until tender and cooked thoroughly.
Canned tuna, salmon, sardines, and herring are packed with protein, inexpensive, and have Omega-3 (the good fats). The American Heart Association recommends eating fish twice a week.
Oranges are very high in Vitamin C (one orange meets your daily needs), potassium and have thiamin (B1). Eat the pith too, because it holds a lot of vitamins.
Yogurt is high in calcium and protein, and often is fortified with vitamin A and D (read the label) and many contain probiotics which may boost immunity and improve gut health. Yogurt with fruit, nuts and granola makes a great snack.

Hope these suggestions are helpful as you navigate your food choices this holiday season! Check our website each month for healthy and fast recipes.

If you would like to set up an appointment for nutrition or fitness coaching, please call me at 621-4601.

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion Nutrition / Fitness Coaching
Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601 Fax: 520-621-4474

Eliminating Trans-Fats from Your Diet

2008-12-09T09:07:00.003-07:00

You have probably heard about trans-fats, and their properties that tend to raise the "LDL, bad cholesterol" and also lower the "HDL, good cholesterol". Thus they are not a good choice if you are trying to eat a heart-healthy diet. In my opinion, it's better to eliminate them completely from everyone's diet.

Besides reading labels and avoiding items that contain partially hydrogenized vegetable oils and shortening, the following foods from restaurants are high in trans-fats: Hash browns, biscuits, french fries, donuts, cookies, cakes, creme fillings, whipped toppings, pie crust, croutons, coatings on fried fish, french toast, shrimp and chicken, pastries and pie fillings.

I just thought you should know!

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and
Health Promotion Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601 Fax: 520-621-4474

More Tips for Staying on Track during the Holidays

2008-12-03T15:58:00.006-07:00

Thanksgiving is over, and I know I ate more at that meal than what I normally do... I should get back on track, but then there's the leftovers! It would be easy to just eat mindlessly over the next month or so, but is that really what I want to do? I think it's better to have a plan in mind, and know that the efforts I make in consciously choosing my food and other lifestyle habits will have big payoffs in better health.

Here are some suggestions:

Weigh yourself today, and then make a resolution with yourself not to gain more than 3 pounds until January 14. Weight yourself weekly to stay on track.
Make it a point to eat at least 2 whole fruits a day (an orange and an apple, a handful of grapes and a 4 dried apricots, etc)
Consciously choose to eat 2 cups of vegetables a day (a tossed salad and stir fried vegetables, or a tomato, a carrot, and cooked greens, etc.)
Know your numbers! If you don't know them already, set an appointment with your primary care to check blood pressure, total cholesterol, LDL, HDL, and TG numbers. These are indicators of your heart's health. By knowing your numbers, it may make it easier to choose a more heart healthy food choice if you know it will reduce your risk for a heart attack or stroke.
Take time to SLEEP - don't over-book your life so that when it's time to unwind your mind can't shut off. Practice principles of sleep hygiene.

UA Life & Work Connections offers some good, fast & healthy recipes so if you need some ideas, see what looks good to you! This month has a great gingerbread recipe, using fresh ginger that you crystallize.

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Just Breathe, Relax, and Go!

2008-11-24T15:57:00.002-07:00

One of the best stress reducers and calming techniques available to each of us is something we do 24 hours a day without thinking about it - breathe! It only takes four intentional deep breaths to create a relaxation response. Breathing with purpose allows us to become centered, focused, and better prepared to face whatever challenges come our way. In this session you will learn self-calming breathing techniques, participate in a relaxation exercise and transport yourself to your favorite 'virtual' leisure location using guided imagery.

Presenter:
Jan Sturges, M.Ed., LPC
Caregiving Coordinator
UA Life & Work Connections

Tuesday, November 25
2:00pm - 2:30pm
UA Main Library
Room A313 - West Wall
No reservations necessary

For questions, please contact:
Ellen Lawrence-Barnes at lawrencee@u.library.arizona.edu
or Jan Sturges at sturgesj@email.arizona.edu

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
520-621-4601

Serious Talk about Preventing Heart Disease, Week #2

2008-11-24T10:01:00.006-07:00

This UA Life & Work Connections series on heart disease prevention continues this week. Two topics will be covered:

”Medications that Can Help”
Dr. Rick Herrier, Pharm D, clinical associate professor at the UA College of Pharmacy
”The Importance of Stress Management”
David Swihart, MC, LPC, behavioral health counselor at UA Life & Work Connections

Tuesday November 25
noon to 1pm
Presidio Room, 4th floor of the Student Union

Wednesday, November 26
noon to 1pm
AHSC-Tucson room 3230
College of Medicine-Phoenix, room 2206, building 2 - video-conference

For those of you who can't attend the sessions, you have two options:

View them online in the Biomedical Communications archives.
Attend the sessions in January when they will be repeated at the Main Library.

For more information, contact:

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Dr. Weil recommends Laughter Yoga

2008-11-20T14:41:00.005-07:00

In his talk today to a packed Gallagher Theater in the UA Student Union, Dr. Andrew Weil spoke about American's ailing health care system, which relies heavily on intervention instead of prevention. While he conceded that our system may have to completely fail before there is the political will to fix it, he offered glimpses into what a true health care system might look like using the approach taught at the Arizona Center for Integrative Medicine as an example.

Taking charge of your own health is a wise course of action and he suggested two daily practices that if used regularly can have a positive affect on your health.

The first is a breathing exercise called the 4 7 8 breath, which takes only one minute to do. Complete directions can be found at the Ask Dr. Weil website. Dr. Weil recommends doing the exercise twice a day for at least 4-6 weeks to start seeing an increase in energy, a greater sense of well-being, and a reduction or elimination of insomnia.

The second recommendation is to practice Laughter Yoga, which combines unconditional laughter with yogic breathing. It brings more oxygen to the body and the brain making one feel more energetic and healthy. Started by Dr. Kataria in Mumbia, India in 1995, Laughter Yoga is sweeping the world. For more information see:

Laughter Yoga International - Global Movement for Health, Joy & World Peace
American School of Laughter Yoga
Benefits of Laughter Yoga with John Cleese

Dr. Weil's talk will be available soon for videostreaming from the Well U website.

Joan Schlimgen
Arizona Health Sciences Library
520-626-6140
joan@ahsl.arizona.edu

Serious Talk about Preventing Heart Disease

2008-11-17T09:11:00.003-07:00

It's very encouraging to hear the latest research on what can be done to prevent chronic diseases. Life & Work Connections just finished a 3 part series of presentations on "Serious Talk about Preventing Diabetes".

This week we start the 3 week series on "Serious Talk about Preventing Heart Disease". Dr. Lorraine Mackstaller, MD, clinician at the Sarver Heart Center, will lead off the series with two presentations:

Tuesday November 18
noon to 1pm
Presidio Room, 4th floor of the Student Union

Wednesday, November 19
noon to 1pm
AHSC room 3230

For those of you who can't attend the sessions, you have two options:

View them online in the Biomedical Communications archives.
Attend the sessions in January when they will be repeated at the Main Library.

Keeping on track during the holidays

2008-11-17T09:05:00.001-07:00

With the holidays approaching, we all need some reminders of how to stay within a healthy lifestyle pattern.

Here are some tips that may help you keep on track:

Plan time to walk or do some other form of physical activity during your day; actually schedule it in. The exercise can help to reduce stress, help keep blood sugar levels on an even keel, add to more restful sleep, and help with weight management.
Choose to eat healthy meals, but allow yourself a small portion of the holiday treats that hold significance for you. Make mindful choices as to what you eat, and enjoy them! Beware of continuing to eat something without really tasting the food.
Remake some holiday specialities, considering ways to reduce the saturated and trans fat, sugar and salt content. If you have a recipe you would like me to take a look at, email me at rogersn@email.arizona.edu. Or check out Mayo Clinic's site at: http://www.mayoclinic.com/health/healthy-recipes/NU00584.
Remember to have a source of lean protein with meals, foods like beans, lentils, chicken, fish, turkey, beef, pork, eggs, low fat dairy, soy products. And choose to have 1/2 your plate filled with vegetables and fruit, 1/4 with a lean protein, and 1/4 with a whole grain or starchy vegetable. this is a great pattern to use for any meal!
Sleep is a priority! Plan this into your schedule also, 7-8 hours of sleep a night, and a catnap during the day if needed.

Please feel free to pass this information on to your colleagues, and thank you for all your input!
Nancy

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Stress Buster Day - November 13th

2008-11-10T13:10:00.006-07:00

Two Sessions on Breathing Techniques

Date: Thursday, November 13th

Time (note change): 4:00 pm and 4:30 pm sessions

Location: Rec Center, RM 220 L - Parents Assn Conference Room
(on the 2nd floor)

Important:

* Make a reservation
* Arrive 10 minutes early

Contact:
Jody Liller
Public Relations and Information Coordinator
Department of Campus Recreation
The University of Arizona
1400 East. Sixth Street
PO Box 210117
Tucson, AZ 85721-0117
(520) 621-8715 office, (520) 621-9973 fax,
jliller@email.arizona.edu

Go to the Rec Center website for more information about other activities scheduled for Stress Buster Days.

Guidelines for Buying Organic

2008-11-10T09:17:00.001-07:00

Dr. Laryn Callaway presented the value of organics at the annual Central AZ Dietetic Association meeting. Her suggestion on which organic fruits and vegetables to purchase on a limited budget are as follows:

Choose these ORGANIC:
Peaches, Apples, Sweet Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes – Imported, Pears

Choose these NON-ORGANIC:
Onions (lowest pesticide load), Avocado, Sweet Corn-Frozen, Pineapples, Mango, Sweet Peas-Frozen, Asparagus, Kiwi, Bananas, Cabbage, Broccoli

Nancy Rogers, MS, RD
Coordinator, Worksite Wellness and Health Promotion
Nutrition / Fitness Coaching
UA Life & Work Connections
University of Arizona
1125 N. Vine Avenue
Tucson, Arizona 85721
520-621-4601
Fax: 520-621-4474

Helpful Web Resources

2008-11-10T09:04:00.000-07:00

As the holidays approach, I wanted to give some resources that can be helpful on a variety of topics. Check out these websites:

PAC-10 Fitness Challenge Update

2008-11-04T16:55:00.000-07:00

Thanks to everyone who participated in the PAC-10 Fitness Challenge (we know who you are!). While the UA's placing in the conference standings improved modestly this year (8th instead of 9th), the total number of participants improved significantly over last year (1000 vs 300). Stanford was this year's winner. Regardless of the final results, we hope people will continue to participate in fitness activities in the months and years ahead.

Participation prizes, including our grand prize will be awarded at random later this week. Winners will be contacted directly.

Mark J. Zakrzewski
Assistant Director, Department of Campus Recreation
The University of Arizona, Student Recreation Center

Autumn Days are Made for Walking

2008-10-27T09:45:00.000-07:00

Autumn's mild, breezy days are made for walking. It's the best time to roam downtown Tucson's neighborhoods on a walking tour. If you dare, prowl the streets after dark with the new Tucson Ghost Tour . You'll hear stories of ghosts at landmarks like the Fox Theatre, Hotel Congress, and Historic Train Depot. Take a leisurely stroll through the Armory Park and El Presidio neighborhoods to see architecture and landscaping from Tucson's territorial and railroad-era days. The artists' studios on the Warehouse District Tour are sure to inspire creativity. When you're ready to walk, you'll find Tucson's many friendly guides are ready to show you around.

Dr. Andrew Weil on The Future of American Health Care

2008-10-23T14:20:00.000-07:00

The UA Well University Partnership Provost Lecture Series
Event Date & Time: November 20, 2008, Noon to 1pm
Location: Gallagher Theater at the UA Student Union Memorial Center
Free

In these changing and challenging times, health care is still a critical issue in all our lives. As a prominent physician and leader in the integrative medicine field, Dr. Weil’s insights into the future of health care in America promise to be informative and timely.

Dr. Andrew Weil is the founder of the Arizona Center for Integrative Medicine. He also holds appointments as Clinical Professor of Internal Medicine and Clinical Assistant Professor of Family and Community Medicine. He has a general practice in Tucson, focusing on natural and preventive medicine and diagnosis. Dr. Weil is also the founder of the Foundation for Integrative Medicine in Tucson and editor-in-chief of the journal, Integrative Medicine.

Andrew Weil is the author of many scientific and popular articles and seven books:

The Natural Mind
The Marriage of the Sun and Moon
From Chocolate to Morphine (with Winifred Rosen)
Health and Healing
Natural Health, Natural Medicine
Spontaneous Healing
Eight Weeks to Optimum Health

Dr. Weil also publishes a monthly newsletter, Dr. Andrew Weil's Self Healing, maintains a popular website, Ask Dr. Weil, on the Time-Warner pathfinder network, and appears in two videos featured on PBS: Spontaneous Healing and Eight Weeks to Optimum Health. Dr. Weil lives near Tucson, Arizona.

More information can be found on the Well University Partnership website including a flyer available for downloading about Dr. Weil’s lecture. UA Bookstores will be at the event with some of Dr. Weil's books. Most of Dr. Weil's books and video recordings are also available for viewing or check-out at the Arizona Health Sciences Library.

2008 Flu Shot Program

2008-10-22T15:45:00.002-07:00

Flu shots are available for all benefits-eligible employees at the UA. The Centers for Disease Control and Prevention (CDC) and Arizona Department of Health Services (AZDHS) recommend that people in the following situations seriously consider getting a flu shot every year:

- Have a chronic (ongoing) illness
- Have regular contact with children less than 6 months old
- Are 65 years or older
- Will be pregnant during the flu season (November - March)
- Off-campus flu shot information:

The UA Life & Work Connections website provides a list of Public Flu Clinics with locations, dates, and times. Call L&WC at 621-2394 for more information.

*For off-campus flu clinics:

Benefits-eligible employees and members (e.g. retirees, spouses, and dependents age 9 and older). Employee EIN is required to receive the shot for free. If you do not provide your EIN number the charge will be $30.00

Farmers' Market at the UA

2008-10-22T15:44:00.000-07:00

Looking for something fresh, local and fun?

Check out the Farmers' Market at the UA, Fridays from 10am-2pm in Main Gate Square (along University Blvd., between Euclid and Tyndall)

For more information, go to the list of vendors and the Farmers' Market website.

Tips for improving nutrition for today's families

2008-10-21T15:50:00.000-07:00

Nancy Rogers, MS, RD, registered dietitian
Coordinator, Worksite Wellness and Health Promotion
UA Life & Work Connections,
621-4601

Nancy offers free consultations with benefits-eligible UA employees on nutrition and fitness-related topics, including healthy family nutrition. To help you get started, she found these 10 healthy eating tips for families at the New Hampshire Department of Health and Human Services (DHHS) website. Call Nancy if you would like more assistance in this area or with other wellness concerns.

How's Your Resiliency?

2008-10-15T14:34:00.000-07:00

Check out offerings by UA Life and Work Connections to combat stress and enhance resiliency:

FROM STRESS TO SUCCESS
October 31, 12:00 – 1:00 PM, Tubac Room, Student Union
November 7, 12:00 – 1:00 PM, Room 5120, AHSC (enter College of Medicine on south side)
Facilitator, Jan Sturges, MEd, LPC
This class will help you identify triggers for stress, learn how to manage them effectively, review time management tips and determine what is most important to you based on your core values.

SELF-CARE: TAKE A BREATH TO RELAX
October 17, 12:00 – 1:00 PM, Ventana Room, Student Union
November 12, 12:00 – 1:00 PM, AHSC / UMC Cafeteria,
Dining Room F
Facilitator, Nancy Rogers, MS, RD
Learn breathing techniques that are effective in lowering anxiety, stress and blood pressure.

DEVELOPING YOUR RESILIENCE
October 24, 12:00 – 1:00 PM, Tubac Room, Student Union
Facilitator: David Swihart, MC, LPC
This workshop focuses on individual resilience, its relation to stress, and ways people can build it in the context of transformation at the University of Arizona.

COMMUNITY RESILIENCE
November 14, 12:00 – 1:00 PM, Tubac Room, Student Union
Facilitator: David Swihart, MC, LPC
This seminar is open to all employees, but aimed specifically towards those in supervisory roles.

For more information, contact UA Life and Work Connections
Nancy Rogers, MS, RD
Coordinator, Worksite Wellness Program
phone: 520.621.4601
narogers@email.arizona.edu

Stress Buster Days at the UA Student Rec Center

2008-10-15T13:55:00.000-07:00

Stress is linked to six of the leading causes of death: heart disease, cancer, lung ailments, accidents, cirrhosis of the liver, and suicide, according to "WebMD.com." To combat stress the UA Dept. of Campus Recreation, headed by Juliette Moore, is sponsoring Stress Buster Days: Oct. 16, Nov. 13 & Dec. 4.

The UA community, students, members and non-members are invited to The Rec Center from 6:00 am to 7:00 pm on these 3 days and invite them to bring a guest. Shoot hoops, play racquetball, swim, lift weights, or just work out on cardiovascular equipment. Special Stress Buster events are from 4-6 PM and will include a free massage and other amenities.

Other UA departments like Campus Health, Well University Partners, Life and Work Connections, Center for Student Involvement and Leadership, etc. will be there with valuable information about combating stress.

We're also offering discounts on memberships during Stress Buster Days. All you need is your CatCard. Guest must be 18 or older and have a valid picture ID.

For more information, call Jody or Juliette -- 621-8715 or 621-8707.

PAC 10 Fitness Challenge

2008-10-15T13:44:00.000-07:00

The Pac-10 Fitness Challenge is a conference-wide initiative promoting regular physical activity and some friendly competition between the conference schools. The one week event is open to all UofA students, faculty, staff, alumni and supporters. All ten schools in the Pac-10 Conference are participating. The dates of this year's event will be October 27-31. To participate, simply log on to the fitness tracker at: http://pac10fitnesschallenge.wsu.edu/ and record your physical activity for the week.

Many activities will be listed, ranging from running and walking to swimming, weight lifting, yoga, golf, soccer and more. Miles will be calculated with a conversion scale based on total minutes and intensity of the activity completed. A weighted score will be calculated based on each institution's enrollment to determine the Pac-10 Conference Champion.

We are encouraging all Wildcats to participate and show the conference who has the most active campus! The web site is already live. So log on, set up your account, tell your friends and colleagues and get ready for the competition starting October 27!

For more information, contact:
Mark J. Zakrzewski
Assistant Director, Department of Campus Recreation
Phone (520)621-9577, Fax (520)621-9973