“An ounce of prevention is worth a pound of cure.” Place and Wellbeing 78087 09.14 VOL. 34, NO. 6 OCTOBER 2014 Since time immemorial, people have dreamed of beau- tiful places that calm, soothe, and heal. We all carry our own image of paradise within us: a sparkling northern lake; a sunny palm-tree-lined beach; a craggy mountain peak at sunset; or the haunting high desert, with its cactus, dry arroyos, and big sky. And, your favorite place has healing properties. What you see, hear, touch, smell, taste, and do there can help you heal physically, emotionally, and spiritually. Research shows that what you experience through all your senses can help heal and prevent illness. Full-spectrum sunlight is known to improve one’s mood and is helpful in treating some forms of depression.Views of nature speed recovery and reduce use of pain medication in hospital patients. Music has the same effect. Scents like lavender can be relaxing and induce sleep. Exercising outdoors is more effective than doing so indoors. Quiet places in nature can help you meditate, which increases resilience, improves mood, and helps boost your immune system. In Tucson, you don’t need to go far to experience nature. Tumamoc Hill is a favorite spot where people go to de-stress. Take in the spectacular 360-degree views of the Santa Catalina Mountains, the Tucson Mountains, and the City of Tucson — a breathtaking reward for having hiked to the top of this ancient site. The Rillito River Walk and the many trailheads around Tucson — in Catalina State Park, Sabino Canyon, Tucson Mountain Park, or Mount Lemmon — provide nearby locales to walk, cycle, sit, and contemplate. Studies show that 30 minutes of daily walking combined with mind- ful meditation three times weekly and a healthy Mediter- ranean diet slows and can even reverse chromosomal aging. The UA Institute on Place and Wellbeing linking the Arizona Center for Integrative Medicine, the UA College of Medicine, and College of Architecture, Planning, and Landscape Architecture, is conducting research into how these elements of place can help heal and prevent illness. Go to https://ipw.arizona.edu/ to learn more about our programs and research. Submitted by: Esther Sternberg, MD, Research Director, Arizona Center for Integrative Medicine; Professor of Medicine, UA College of Medicine; Director, Institute on Place and Wellbeing, University of Arizona,Tucson
Transcript
“An ounce of prevention is worth a pound of cure.”
Place and Wellbeing
78087 09.14
V O L . 3 4 , N O . 6 O C T O B E R 2 0 1 4
Since time immemorial, people have dreamed of beau-tiful places that calm, soothe, and heal. We all carry ourown image of paradise within us: a sparkling northern lake; a sunny palm-tree-lined beach; a craggy mountain peak atsunset; or the haunting high desert, with its cactus, dryarroyos, and big sky.
And, your favorite place has healing properties. What you see, hear, touch, smell, taste, and do there can help you healphysically, emotionally, and spiritually. Research shows thatwhat you experience through all your senses can help heal and prevent illness. Full-spectrum sunlight is known toimprove one’s mood and is helpful in treating some forms of depression. Views of nature speed recovery and reduce use of pain medication in hospital patients. Music has thesame effect. Scents like lavender can be relaxing and inducesleep. Exercising outdoors is more effective than doing soindoors. Quiet places in nature can help you meditate, whichincreases resilience, improves mood, and helps boost yourimmune system.
In Tucson, you don’t need to go far to experience nature.Tumamoc Hill is a favorite spot where people go to de-stress.Take in the spectacular 360-degree views of the SantaCatalina Mountains, the Tucson Mountains, and the City ofTucson — a breathtaking reward for having hiked to the top of this ancient site. The Rillito River Walk and the manytrailheads around Tucson — in Catalina State Park, SabinoCanyon, Tucson Mountain Park, or Mount Lemmon — providenearby locales to walk, cycle, sit, and contemplate. Studiesshow that 30 minutes of daily walking combined with mind-ful meditation three times weekly and a healthy Mediter-ranean diet slows and can even reverse chromosomal aging.
The UA Institute on Place and Wellbeing linking the ArizonaCenter for Integrative Medicine, the UA College of Medicine,and College of Architecture, Planning, and LandscapeArchitecture, is conducting research into how these elements of place can help heal and prevent illness. Go to https://ipw.arizona.edu/ to learn more about our programs and research.
Submitted by: Esther Sternberg, MD, Research Director, Arizona Center for Integrative Medicine; Professor of Medicine, UA College of Medicine;Director, Institute on Place and Wellbeing, University of Arizona, Tucson
• 1 Tbsp. pomegranate juice • 3 Tbsp. pomegranate arils Dir
ections: Finely chop the onion,
garlic, serrano chilies, and cilantro
. Place in a bowl, and add lime juice
and salt. Set aside.
Peel and pit the avocados, and plac
e them in a bowl. Slowly mash the a
vocados with a fork,
while adding the pomegranate juice.
Add the onion and garlic mixture;
fold it together to
make a coarse pulp. Gently fold in
pomegranate arils. Serve with warm
tortillas, tostadas,
or corn chips. Serves 6. Per serving:
148 calories, 10 g fat (2 g saturated
fat), 0 mg
cholesterol, 4 mg sodium, 14.1 g car
bohydrates, 3 g protein (nutritional
information for guacamole only, do
esn’t include tortillas or chips)
You consume the tiny jewel-like arils (or seeds) found inside the fruit.To get the mostnutritional benefit, opt for eating the arils rather than drinking pomegranate juice.
To choose a pomegranate, pick up one and examine the skin. It should be firm andbright red.The fruit should feel heavy for its size, which is a sign the arils are plumpand full of juice.
Store pomegranates on the countertop for two to three days or in the refrigerator for up to three months. Once the arils are harvested, they are only good for about
three days in the refrigerator.
Add a handful of arils to your non-fat Greek yogurt or oatmeal for a different spin on breakfast.
Source: Pomegranate Council
A pomegranateprimer Pomegranates are gaining in popularity, with many nutrition
experts labeling the unusual looking fruit a super-food thanks toits high levels of vitamin C, fiber, antioxidants, and potassium.
Fiber-licious foodsWhat if you could eat an easy-to-find,inexpensive substance that mayreduce your risks of heart disease,obesity, and diabetes? You’d eat it,wouldn’t you?
Well, such a substance does exist. It’s called fiber. However, mostAmericans eat only half the recom-mended amount of fiber daily.
Getting enough fiber is easier thanyou may think. Fiber is found in:• Whole grains • Beans • Fruits • Vegetables
Recommended daily amounts offiber vary by gender and age.
• Women under age 50 should get 25 grams daily.
• Men under age 50 should get 38 grams daily.
• Women age 50 and older should get 21 grams daily.
• Men age 50 and older should get 30 grams daily.
To get more fiber in your diet:
• Add vegetables to stews andcasseroles.
• Add oats to meat loaf, breads, and cookies.
• Add fruit to cereal.
• Eat, rather than drink, your fruits and vegetables. When either is processed to make juice, most of the beneficial fiber is left behind.
• Don’t peel edible skins from fruitsand vegetables, when possible. Tolimit pesticide exposure, wash skinsthoroughly before eating, and go fororganic varieties when you can.
Sources: Academy of Nutrition and Dietetics;Journal of the American Dietetic Association,
Taking your workoutto the max• Have a plan: Map out your exercise sessions for a week, giving yourself flexibility to change things if needed.
• Fuel up first: If you’re running on empty before you start exercising, you may end up working out less intensely, which can decrease your calories burned and the overall effectiveness of your session.
• Rest, but not too long: Short rests between activities during a workout allow your body to recover, but don’t lollygag for too long. Doing so could cause your heart rate and body tempera-ture to drop back to normal resting levels. For muscle conditioning, spend no more than 30 to 60 seconds resting between sets.
• Roll with it: Rolling muscles over a foam roller or tennis ball can relieve tension and increase blood flow. This can reduce stress, improve mobility, and enhance overall move-ment quality.
• Quality, not quantity counts: Don’t focus on doing the most repeti-tions or lifting the heaviest weight, which can lead to poor form and possible injury.
Source: American Council on Exercise
If you take the time to exercise, you wantto make it count, right? Here’s how to get more out of your workout sessions.
Use your weight to your advantageBody-weight exercises don’t require any special equipment or apparel. All you need is the weight of your own body to help strengthen it.
There are many body-weight exercises that you can incorporate into your fitness routine. Here’s one of them: The Superman
• Lie face down with arms and legs extended.
• Keeping your mid-section as still as possible, raise your arms and legs at the same time to form a small curve in the body. Hold for 10 seconds.
• Bring arms and legs back to the floor. Rest a few seconds. Repeat.
For more body-weight exercise options, do an online search of Websites such as AceFitness.org.
Fueling your fitness —sorting fact from fictionQuestion: Will protein grow mymuscles?Answer: Protein is important to abalanced diet. However, eating moreprotein is not a magic pill to makeyou stronger.
Question: Should I use sportsdrinks, gels, and energy biteswhile working out?Answer: It depends. Some peoplehave trouble eating solid food duringand after exercising. For these ath-letes, easily consumed sports drinks,gels, or chews may help. However,“real” foods such as apples or bana-nas with some water provide thesame benefit.
Question: Should I work out on an empty stomach?Answer:Your body needs fuel tofunction. Studies have shown thateating before exercise, instead ofworking out on an empty stomach,improves performance.
Question: If I exercise regularly,can I eat what I want and not gainweight?Answer: Unless you’re training for atriathlon or another extremely strenu-ous activity that requires upping yourcalorie intake considerably, stick witha normal, healthy, balanced diet toavoid weight gain.
If you are around someone with contagious pink eye:• Wash your hands frequently with soap and warm water or an alcohol-based sanitizer, during andafter contact with an infected person or items he or she uses.
• Do not touch or rub your eyes,nose, or mouth.
• Do not share items — such as pillows, washcloths/towels, or makeup — used by an infected person. Source: Centers for Disease Control and Prevention
Although pink eye (Conjunctivitis) from allergensis not contagious; viral and bacterial pink eye can easily spread from person to person and can cause epidemics.
Raking leaves is a common autumn chore that can lead to back and upper body strain and other problems, unless you:• Use a rake that is comfortable for your height and strength. • Wear gloves or use a rake with a padded handle to prevent blisters.• Vary your movement, alternating your leg and arm positions often.• Bend at the knees, and not your waist, when picking up leaves.• Wear shoes or boots with slip-resistant soles.
Source: Orthopaedic Specialists (oaaortho.com)
Rakes’& pains
Are you practicingproper vocal hygiene?Here are ways to take better careof your voice:• Limit alcoholic drinks, which canmake your vocal folds and larynx dry.Alcohol also bothers the mucous membranes lining the throat.
• Use a humidifier in your home,especially in winter or in dry climates(30% humidity is recommended).
• Don’t smoke, and avoid second-hand smoke, which can irritate thevocal folds.
• Avoid caffeine, chocolate, andspicy foods, which can cause stomach acid to travel to your throat or esophagus, causing heartburn.
• Eat plenty of whole grains, fruits,and vegetables. These foods containvitamins A and E, which help keep the mucous membranes lining thethroat and connective tissue of thevocal chords healthy.
• Avoid mouthwash or gargles containing alcohol or irritating chemicals. If you want to use an alcohol-based mouthwash, limit use to oral rinsing. For gargling, use a salt-water solution.
• Avoid using the extremes of yourvocal range, such as screaming orwhispering. Talking too loudly and too softly can stress your voice.
• Avoid talking in noisy places.Trying to talk above noise can strainyour voice.
Source: National Institute on Deafness and OtherCommunication Disorders
If you have pink eye, limit its spread by: • Washing your hands frequentlywith soap and warm water or an alcohol-based sanitizer, especially after applyingeye drops or ointment.
• Not touching or rubbing your eyes,nose, or mouth.
• Washing discharge from your eyesseveral times a day.
• Washing pillowcases, sheets, wash-cloths, and towels in hot water and detergent.
• Not sharing items such as towels,blankets, pillowcases, makeup or makeup brushes.
• Let the other person take the lead. If the person wants to talk, be a good listener.
• Be comfortable with silence. Constantly talking because you’re nervous can be annoying.
• Maintain eye contact to let the person know you’re listening carefully.
• Avoid giving advice. Instead, ask questions or listen.
• Don’t say, “I know how you feel,” even if you’ve suffered from cancer yourself in the past.
• People with cancer don’t necessarily want to think or talk about their disease. Talking about other things is often a refreshing distraction from their condition.
• Don’t be a stranger. Continue to regularly visit and call the person.
• Be yourself. Let your words and actions come from your heart. Source: American Cancer Society
If someone you know hascancer, it can be tough to
know what to say and how to say it. Here are some
tips to keep in mind:
Chatting with someone who has cancer
Go with your own ‘flow’Psychological “flow” is the extrapositive energy boost you get from some activities.
Everyone has his or her own sourcesof flow. To figure out what gives youflow, think about activities that com-pletely absorb you, challenge youwithout overstressing you, and makeyou feel fulfilled. Then, vow to addmore flow to your life.
To get more flow:• Determine the high points of your day. These are times when you feel “in the zone” and good about what you are doing. Onceyou’ve identified these times andwhat you were doing, try to do those activities more.
• Find flow in active activities. For example, watching TV doesn’tchallenge you and spark flow. If youno longer find flow in areas you oncedid, maybe it’s because you need toraise the difficulty level in some way.
• Add flow to regular activities.Inject more meaning or creativity into routine tasks, which can makethem more rewarding and give youthat flow. In a study of hospital cleaning staff, some employees were unhappy with their jobs. Others increased their enjoyment by creating new challenges, such as working more efficiently or helping patients.
Source: Mental Health America
Taming a texting habitWarning signs you’re texting too much may include:• Decreased fulfillment/performance at work
• Marriage/relationship suffering
• Sleeping with your cellphone close by
• Tendon issues/pain in thumbs
• Texting while driving, at work, in bed
Cut down on texting by:• Leaving your phone on the charger after a certain time of day
• Taking the pledge to not text while driving (NoPhoneZonePledge.org).
• Keeping your phone in a different room during sleeping hours
• Silencing your phone while at work
• Setting texting restrictions on your phone planSource: Brigham Young University
Texting can evolve from a convenience to an addiction if we’re not mindful.
Interviewing health planoptionsTo figure out which plan will best suit you and your family, ask yourself some important questions as you read open enrollment materials. If you can’t get answers there, ask your company benefits person or call any phone number listed on the enrollment materials.
Ask questions such as:• Do I have the right to go to my preferred doctors, hospitals, clinics, or pharmacies?
• Are specialists such as eye doctorsand dentists covered?
• Does the plan cover special conditions or treatments I may need?
• Does the plan cover home care or nursing-home care?
• Will the plan cover all medications my physician might prescribe?
• What are the deductibles? Are there any co-payments?
• What is the most I will have to pay out of my own pocket to cover expenses?
• If there is a dispute about a bill or service, how is it handled? In some plans, you may be required to have a third party decide how to settle the problem.
Fall is traditionally open enrollment time for health plans offered by employers or through federal and state health insurance exchanges (Healthcare.gov).
Temptations to spend are everywhere. Even now, your e-mail inbox probably has at least a couple limited-time-only offers sitting in it.
To combat the craving to spend:• Reduce exposure to advertising. Watch less television (or watch in ways that cut out commercials). Use an ad blocker for your Internet browser. Unsubscribe to store e-mails.
• Avoid temptation. Stay away from stores/Websites that are particularly hard to resist.
• Be mindful. Take 30 seconds to ask yourself if you truly need what you’re about to buy. For large purchases, wait 30 days. Source: GetRichSlowly.org
Fighting the urge to splurge
Source: USA.gov
Having the money talkwith mom and dad Talking to elderly parents about theirfinances can be uncomfortable. Tomake money discussions go assmoothly as possible, be clear thatyou respect your parents’ needs andconcerns.
You may want to find out:• Where they keep their personal records
• Housing, healthcare, and budgeting issues
• What steps they have taken to plan their estate
If your parents are adamant aboutnot discussing money issues and arecapable of managing their financesfor now, drop the topic and approachyour parents later or suggest they talkto another family member, a trustedfriend, or a professional advisor.
If you think your parents are nolonger competent to manage theirfinances, or they have financial prob-lems, get professional advice rightaway. You can call the EldercareLocator — an information and refer-ral service sponsored by the federalgovernment — at 800-677-1116 for alist of local and national organiza-tions that can help.
Mark Your CalendarsFor more information on the programs listed below, please call 621-2493 or visitour website at lifework.arizona.edu.
FALL FLU SHOTSPlease check lifework.arizona.edu fora schedule of locations and times thatflu shots will be available on campus.
FOOD Day 2014Mark your calendar for this popularevent on main campus — Wednesday,October 22, from 10am to 2pm. See ourwebsite for more details!
Maricopa County EmployeeWellnessLife & Work Connections offers work/life and employee wellness program-ming every month at the PhoenixBiomedical Campus. Check lifework.arizona.edu/wsw/phoenixcampusfor the schedule. Contact Jodi Charvoz,Registered Dietitian Nutritionist andACE Personal Trainer, to schedule anutrition or fitness consultation [email protected].
Open Employee Health Screening DatesOctober 23, November 20, December 11Registration required. Please register online at lifework.arizona.edu/wsw/health_screenings.This program is for benefits-eligibleemployees. The screening includesblood pressure, total cholesterol andHDL, body composition, cardiac endur-ance step test, nutrition, fitness, andresilience consultation. If you are con-cerned about your risk for diabetes, youmay also have the A1c diabetes screen-ing for a $10 charge. This screeningmeasures your long-term glucose levels(A1c). Neither blood test requires thatyou fast.
Nutrition Presentation Series Mark your calendars to attend! Thisseries of presentations will keep you up to date on all the latest food andnutrition topics.The following will be held on Tuesdaysin the Kuiper Space Sciences Building,
Room 309 from 10 to 11am and onWednesdays in the Kiewit Auditoriumfrom noon to 1pm.Tuesday, October 28Wednesday, October 22Presenter: Nancy Rogers, MS, RDNNutrition and Blood Pressure
Tuesday, November 4Wednesday, November 5Presenter: Christy Wilson, RDNHealthy Holiday Eating
Tuesday, January 13Wednesday, January 14Presenter: Christy Wilson, RDNFacts on Dietary Fats and Heart DiseasePrevention
Tuesday, February 10Wednesday, February 11Presenter: Nancy Rogers, MS, RDNPre-Diabetes and Diabetes Managementwith Diet
Walks with Campus LeadersCheck our website and calendar forscheduled walks on campus withdeans, department heads, and adminis-trative leaders. Having a 25-minutebreak at lunch to walk with UA col-leagues adds to our sense of commu-nity, and gives us some much neededphysical activity. Join Nancy Rogers,Coordinator for Employee Wellness andHealth Promotion, as she facilitatesthese walks.
Resistance Bands for StrengthClassesMondays: Kiewit Auditorium, noon to12:40pm
Wednesdays: Student Union, TubacRoom (4th floor), noon to 12:40pm
Fridays: University Services Building(USB), 12:30 to 1pm (check website forlocation)Please check lifework.arizona.edu/wsw/strength_training for location.
Creative Walking for Health PathwaysTake a look at lifework.arizona.edu/cwp/home and use it to guide a walking adventure on the UA main campus! Start with the general area
on campus you’d like to visit (north,central, historic, or south campus).Under each location, you will findoptions to fit your mood: Parks andQuiet Places, Water Features, Architec-tural Landmarks and Sculptures, Viewsand Vistas, or Museums, Galleries, andLibraries. Discover the incredible wealthof walking destinations you can enjoy!
Employee Wellness FacebookPage and TwitterFor all the latest, “like” us at EmployeeWellness — The University of Arizona orfollow the link at lifework.arizona.edu.
Smart Moves FoodMany Student Union restaurants areserving foods that are good for you andgood for the environment, designatedby a Smart Moves icon next to it on themenu.Visit smartmoves.arizona.edu.
Weight Check DatesWant to keep yourself accountable by a weight check, a quick chat with a registered dietitian nutritionist and ahelpful handout? Stop by the LWCoffice from 8 to 11:30am or the StudentUnion, Copper Room (4th floor) from 9 to 11am on the following dates — no need to register: October 1,November 5, and December 3.Visit lifework.arizona.edu/wsw/availableclasses/weightchallenges for updates,times, and locations.
Tai Chi for HealthTai Chi is a mind/body activity knownfor its health benefits, including stressreduction, balance, and joint painimprovement. UA Life & Work Connec-tions offers free Tai Chi for Health andTai Chi for Energy classes. Registration isrequired. Check lifework.arizona.edu/wsw/classes/taichi for the currentclass schedule.
Continuous OfferingsFor more information on any programs,please call 621-2493. For program infor-mation for Maricopa County, pleasecheck lifework.arizona.edu/wwa/offcampus.
Individual Counseling/Consultation: Free, voluntary, and confidential coun-seling. Issues include but are not limited to alcohol and drug abuse, marital or relationship difficulties, parenting issues, stress, anxiety, depression, and job/careerdifficulties.
Supervisor Consultation: Regarding individual and work group issues. Call for an appointment.
Child Care and Family Resources: For information on the Child Care Voucher and Sick Child and Emergency Back-Up Care Programs, please call 621-4365. For a personalized phone or in-person consultation, infant/toddler, preschool, or school-age care needs, please call 621-9870. Visit lifework.arizona.edu forforms, guidelines, and detailed information.
Elder Care and Life Cycle Resources: This service provides a broad spectrum of programs and services to address elder care issues for employed caregivers.Individual consultations are available by calling 621-9870.
Nutrition/Fitness Coaching: Call Nancy Rogers, MS, RDN, at 621-4601, or JodiCharvoz, MEd, RDN, ACE, at 626-4760 for more information or to schedule an appointment.
Work/Life Support: Please call 621-9870 to learn more about new ways of work-ing. Consultations and group presentations are available regarding University workplace/workforce issues. Flexible scheduling, alternative work arrangements, planning tips, and strategies.
Employee Mini Health Screening: We will come to your department, for groupsof 12 or more, assess blood pressure, total cholesterol/HDL, % body fat at your location. Please call 621-2493 to schedule a department screening or for more information.
Mark Your Calendars(Continued from page 7)
Oct 1 – 7: Make a to-don’t list of bad habits that are time-vacuums. Then, vow to stay away from those habits until you get done what you need to get done.
Oct 8 – 14: Don’t bounce around from task to task. Block off a set amount of time for each task. Then, stay focused on that task for the entire time (no checking Facebook).
Oct 15 – 21: Silence your phone. Turn off e-mail alerts and the phone ringer when working on a task. Voicemail was invented for a reason.
Oct 22 – 31: Slow down. Spend time reflecting, brainstorming, and recharging. The added energy may help your productivity when you get back to work.
YourHealthMatters:
Want to getmore stuff
done?
If you struggle to accomplisheverything you need to do, you may be able to make a few habit changes to help you become more productive with your time. Here are a few ideas. Try each for a week, and see if it makes a difference.
“In giving advice, seek to help, not to please, your friend.”
— Solon
“Creativity is allowing yourself to make mistakes.Art is knowing which ones
to keep.” — Scott Adams
“Millions saw the apple fall,
but Newton asked why.” — Bernard Baruch
“The more you eat, the less flavor; the less you eat, the more flavor.” — Chinese Proverb
