Wednesday, January 31, 2018


February/ March 2017
Newsletter

Coming Your Way In February...

robed-couple-sm.jpg
Living the Good Life Challenge!
Starts on February 12th!
Description: This lifestyle challenge incorporates exercise, wellness, and nutrition points. It is geared to get you moving or keep you moving while also introducing good habits. You may choose from two different conferences: Mission Possible or The Incredibles. Mission Possible is encouraged to get 30-45 minutes of exercise 4 to 5 days per week. The Incredibles are encouraged to get 60 minutes or more of exercise 6 to 7 days per week.
Rules: Get as many exercise, wellness, and nutrition points as you can each day. Please note: you are limited to 16 wellness and 16 nutrition points each day, but exercise points are unlimited. If you are in the Mission Possible conference and continually match the exercise goals set for The Incredibles, you will be moved to that group to keep the challenge more equitable. 
Prizes: Ranking is based on exercise and wellness points together. The top 2 people in each conference will win a Fitbit Charge 2 or any lesser model (excluding special editions)! Everyone else who participates can choose from a variety of other WellU swag (cooler duffel bags and backpacks included).  
Join Here!

outdoor-breakfast-man.jpg
New Positive Psychology Program...
S.O.U.L. Training
(Seeing Optimism Uplifts Life!

Starts Feb. 5th & 7th!
Ten week program meeting once per week for one hour 
Choose one group to join:
Mondays 4:00 P.M., or Wednesdays 12:00 P.M.
$25 fee due at first meeting (scholarships available)

The training course is designed to teach individuals the skills they need to flourish. SOUL groups are rooted in the science of positive psychology and covers the following topics:
  • positive emotions
  • neuroplasticity
  • learned optimism
  • gratitude
  • character strengths
  • engagement
  • meaning and purpose
  • positive relationships
The sessions will include a brief lecture, discussion questions, activities, and short videos about the topics listed above. You will also be provided additional reading material and activities you can complete on your own.
Questions? 
Please contact Julie Zaruba Fountaine: jzarubafounta@css.edu
WellU Classes & Programs


vegetables_basket.jpg
Lunch & Learn
Healthpartners Insurance guest speakers coming in February & March!
Date, time, and place to be announced.
Zoom link will be provided
Topics: Health Insurance & Pharmacy Consumerism...

Health Insurance Consumerism: 
Learn about Healthpartners tools: Virtuwell, Nurse Navigator, Nurse Call Line, Disease & Case Management, Employee Assistance Program, Pharmacy Navigator, etc.
What are your rights as a patient? Is preventive care covered at no cost to you? How do you find in-network providers? Do you need a referral?

Pharmacy Trends: Learn how to use the RX Navigator tool.
Why do pharmacy and prescription costs change? Why do prescription costs differ between pharmacies? What can you do as a consumer to reduce the impact of pharmacy trends on your costs and care? 

T'ai chi
T'ai chi (pronounced "tie gee") is a traditional Chinese discipline that is practiced with slow, relaxed, and circular series of movements. It is practiced for many benefits including mindfulness meditation, relaxation, low impact exercise, and self defense. This course is ongoing as part of the health promotion program at CSS for students, faculty and staff. 
Days: Monday & Wednesday 
Time: 12:30 p.m. to 1:00 p.m.
Place: BWC Studio
Instructor: Dave Swenson
Date: In session, but new participants are welcome!

dumbell-closeup-man.jpg
Strength Training Basics: 
Would you like to learn how to lift weights? Are you just starting a fitness program? This class is an easier and slower paced version of the Stronger Today class.  
Days: Tuesday and Thursday
Time: 11:30 a.m. (30 minutes) at BWC studio
For extended campus employees, please check out the Fitness Focus videos on the WellU website: Fitness Focus!

Empower Yourself:     
trainer_weights.jpg
      
Free Training Sessions!
Choose one option or do them all!
1) BWC Orientation 
(weight machines)
2) Exercise RX & Motivational Coaching
3) Fitness Assessments
Tuesdays 2:00 & 3:00 P.M.
Thursday 7:00 or 8:00 A.M. & 4:00 P.M.
More times available contact mary:
Trainer: Mary Johnson  (Ex Phys graduate student)
trio_fitness_crunches.jpg
Stronger Today! 
(Strength Training 101 Continues)
Learn how to lift weights correctly using weights, bands, compound exercises, and your own body weight as resistance. This class is perfect for most fitness levels; however, beginners may want to try the Strength Training Basics class first. You will increase your strength, balance, and mobility while preparing yourself to do strength training at home too. 
Days: Tuesday and Thursday
Times: 12:00 (40 minutes) at BWC studio
If you can't make it to class, or you are an extended campus employee, please check out the Fitness Focus videos on the WellU website: http://www.css.edu/wellu/faculty-and-staff/fitness-focus.html
Stretch Breaks Are Back! 
sky-yoga-group.jpg
The WellU exercise physiology trainer will visit your department and take you through some great stretching exercises to relieve tension from sitting at a desk all day!
New times available!
(Trainer: Mary Johnson, Graduate Student/Exercise Physiology)


The 16 week Diet Free online program began January 22nd.
Optional meetings are at 12:00 p.m. in T3121. We will watch the videos and have a discussion about the topic of the week. Bring your own lunch!
Questions? Please contact Jennifer Widstrom: jwidstro@css.edu
Wellness, Balance, Together 

stones_balance_beach.jpg

As members of community, we must rely on each other for support, strength, and the expertise we each hold to help one another live healthy lives. In the Rule, ch 72, Benedict asks us to work,"supporting with the greatest patience one another's weaknesses of body or behavior," (94). We must, as friends and colleagues, help to care for one another by encouraging and focusing on making healthier choices and if need be, have difficult conversations that will hopefully lead to a better us. Relying on each other is essential.

As we work to improve ourselves it is important that we remain balanced in our own lives. Benedict's Rule ch 39 states, "For nothing is so inconsistent with the life of any Christian as overindulgence." (62) Benedict calls for a life of moderation centered on prayer, service and work. A balanced life is essential to ensure both physical, emotional, and spiritual well being. To overindulge in any aspect of life throws that equation into an unbalanced and therefore a less healthy situation. If we eat too much and don't take the time to exercise, we gain weight and that leads to numerous health conditions and complications. If we exercise too much and forgo our nutritional needs, we are again, out of balance and not meeting our physiological needs. Getting the right amount of exercise, following healthy eating guidelines, ensuring time for play, prayer, work, and community brings us into a more balanced life which hopefully makes us healthier in every way. Living a life of balance also helps us create and maintain a healthier community.

We invite you to reach out to colleagues, friends and family for help in times of need or when your life is out of balance.
Mission Integration members:
Ashley Radtke (class of 2019) John Bauman (SOE Faculty)
shot_preparation.jpg
Influenza Information...
From: Student Health Services and Well U...
Student Health Services is encouraging everyone to take an important step to prevent the spread of influenza by getting a flu vaccine. It is not too late to get a flu shot!

According to the Centers for Disease Control and Prevention, flu season runs through fall and winter, peaking between December and February. Activity can last as late as May.

Vaccines are available at local pharmacies like Walgreens, according to Christine Sandal with SHS. They cost $34.99, but are covered in full by most health insurance plans. There is a Walgreens pharmacy near campus at 1609 Kenwood Ave., at the corner of Kenwood Avenue and Arrowhead Road. 

Flu symptoms include fever/chills, cough, sore throat, congestion, body aches, headaches and fatigue. The period of contagiousness for the flu can start as early as a day before symptoms appear, and up to seven days after becoming sick. The CDC recommends that people stay home if they are sick, and cover their coughs and sneezes. Frequent handwashing is a must to prevent the spread of germs.

The facilities department is adding ten new hand sanatizer stations throughout campus. Please use them often!

To learn more about how to protect yourself from the flu and to review signs and symptoms, please visit the CDC website link below. 


If you have Healthpartners insurance, you may use Virtuwell for influenza help: Healthpartners Virtuwell Website


Schedule Your Preventive Exams & Screenings Today!
doctor_patient.jpg
It is wise to get regular check-ups and preventative screening tests in order to care for our bodies. These appointments are necessary despite apprehension about going to see a doctor. The sooner a life threatening disease is caught, the better the outcome. It is easy to convince ourselves that we won't get sick; however, diseases and infections do occur and can't always be caught by self-examination. Below is a quick reminder of when to get common screening tests and physical examinations.

Physical Exams

22-64 years old: Once every 1 to 3 years. Healthpartners Insurance covers one preventive exam per year without paying a deductible. 
65 and older: Once every year

Flu (Influenza) Immunization
Once every year at all ages
Colonoscopy

Once every 10 years starting at age 50 (those with a family history should begin at age 40 & have the procedure done once every 5 years or done 10 years younger than the age of the person who had the incident)
Diabetes Screening
Once every 3 years starting at age 45
Mammogram

Every 1-2 years at age 40 and yearly starting at age 50. Healthpartners covers yearly screening at 40, or ealier if there is a family history of disease
Osteoporosis Screening
65 years or older, or earlier if family history of disease.
Prostate Cancer Screening
At least once between 40-70 years old
Blood Pressure/Obesity
At least once every 2 years starting at age 40
Cholesterol Levels

Once every 4 to 6 years starting at age 45 for women and age 35 for men
(check sooner if you smoke, have diabetes, or have a family history)

STIs

Every year if at increased risk (for women, GC/Chlamydia should be tested yearly once sexually active until age 26)





















































Screening tests should occur as often as your doctor recommends due to the varied guidelines amongst hospitals, doctors, and clinical sites. The table above displays the results of research on common ages and dates to participate in preventive screenings; however your doctor may recommend a different schedule/set of screening tests.

By: Mary Johnson, Ex Phys Graduate Student
Nutrition Bites
5 New Healthy Meals by the Domestic Geek
Meal Prepping with the Domestic Geek

Get some new, healthy lunch ideas with these healthy recipes from Liezl Jayne Strydom
Get some new, healthy lunch ideas with these healthy recipes from Liezl Jayne Strydom
Fitness Focus
Get back into the swing of things with this Beginner Workout by HASFit
Get back into the swing of things with this Beginner Workout by HASFit

HIIT Beginner Workout Routine at Home for Women and Men
HIIT Beginner Workout Routine at Home for Women and Men

Questions? Email jwidstro@css.edu

Friday, November 3, 2017

Employee WellU Newsletter November/December 2017


Employee WellU Newsletter
Nov./Dec. 2017

WHAT'S NEW WITH WELLU?

Step It Up Challenge! 
(or down, sideways, diagonally, backwards, bearwalk, meander, etc.) 
Just keep stepping! Step it up through Thanksgiving!

4 Week Challenge: November 13th -December 10th
First Place Prize: Fitbit Alta, Alta HR or Charge 2!
Every participant may choose a backpack cooler, duffle bag cooler, or amenities kit if they finish the challenge. 
Use your fitness tracker to connect to dailyendorphin.com, or pick up a pedometer in T2101B and log in your steps daily. 

Only 2 More Months to Enjoy Whil.com!
(Membership Ends December 31st!)
WHIL.COM: THRIVE, LEAD, MOVE!
Want to improve stress levels, attention span, cognitive skills, and memory? WellU is partnering with the popular online program WHIL.com to help employees "Thrive, Lead, and Move" to improve all aspects of their lives.

dumbell-closeup-man.jpg
Strength Training Basics: 
Would you like to learn how to lift weights? Are you just starting a fitness program? This class is an easier and slower paced version of the Stronger Today class. Participants will learn the basics of strength training. 
Days: Tuesday and Thursday 
Time: 1:00 p.m. (30 minutes) at BWC studio
For extended campus employees, please check out the Fitness Focus videos on the WellU website, or below in this Newsletter: Fitness Focus!

T'ai chi
T'ai chi (pronounced "tie gee") is a traditional Chinese discipline that is practiced with slow, relaxed, and circular series of movements. It is practiced for many benefits including mindfulness meditation, relaxation, low impact exercise, and self defense. This course is ongoing as part of the health promotion program at CSS for students, faculty and staff. 
Days: Monday & Wednesday 
Time: 12:30 p.m. to 1:00 p.m.
Place: BWC Studio
Instructor: Dave Swenson
Date: In session, but new participants are welcome!

Empower Yourself:           
time_for_change.jpg
Free Training Sessions!
(groups of 2-4 are welcome)
Choose one option or do them all!
1) BWC Orientation 
(weight machines)
2) Exercise RX & Motivational Coaching
3) Fitness Assessments
Mon. & Wed. at 3:00 p.m. & 4:00 p.m.
Trainer: Mary Johnson  (Ex Phys graduate student)
trio_fitness_crunches.jpg
STRONGER TODAY 
(Strength Training 101 Continues)
Learn how to lift weights correctly using weights, bands, compound exercises, and your own body weight as resistance. This class is perfect for most fitness levels; however, beginners may want to try the Strength Training Basics class first. You will increase your strength, balance, and mobility while preparing yourself to do strength training at home too. 
Days: Tuesday and Thursday
Date: Begins September 12th
Times: 12:00 (40 minutes) at BWC studio
If you can't make it to class, or you are an extended campus employee, please check out the Fitness Focus videos on the WellU website: http://www.css.edu/wellu/faculty-and-staff/fitness-focus.html
Stretch Breaks Are Back! 
The WellU exercise physiology trainer will visit your department and take you through some great stretching exercises to relieve tension from sitting at a desk all day!
(Trainer: Mary Johnson, Graduate Student/Exercise Physiology)

Fond Of Free Lunch?
Lunch & Learn Is Back!
November Topic: Improve Your Sleep Habits
Time: 12:00 p.m. 
Place: BWC 245
Date: Friday, November 17th
Email Invitation will arrive in your inbox soon.

Diet Free! 10 Weeks to a Healthier You!
New Program Begins January 2018!
Diet Free is an easy 10-week online program that will help you improve your health! Simply watch a 30-minute video featuring registered dietitian, Zonya Foco, and practice a new habit each week.This program encourages healthy eating and exercise patterns, and is for anyone who wants to improve their well-being. It is also a weight loss program for those who want to lose weight without going on a diet! WellU supplements the web-portal access and the Diet Free Participant kit! Diet Free is normally $145 per person, but your cost is only $25 (scholarships available)! You may also purchase an extra limited kit for family members. Diet Free is perfect for extended campus employees too. Look for weekly challenges!
The "Diet Free" Program Begins Again January 22nd 2018!
Please Note: Extended campus employees will be emailed further instructions and a coupon code to order online. The Diet Free user kit is shipped directly to you. WellU covers the shipping fee.
An optional discussion group will be available.
Repeating the program (reinforcing behavior change) is absolutely free & encouraged!
Questions? Please contact Jennifer Widstrom: 


Silence
 by Craig Bridges, Mission Integration

sparkling-snowy-trees.jpg
"All profound things and emotion of things are preceded and attended by silence."
~Herman Melville [1]
 
Sitting here watching the snow fall, I am struck by the profound silence. The flakes fall and accumulate, creating piles and drifts, and yet no sound is made. Ours is a noisy culture. We have background music in nearly every environment ... either imposed or self-selected ...always a soundtrack to our lives. Lately I've been noticing the productivity of silence, the utter importance and necessity to include times of silence in between the songs, the conversations, the lectures, the din of daily living. Silence not just in the lack of noise, but the chosen lack of sensory input, a time to be truly still.
 
In the context of this silence, for me noise is both auditory and visual. Noise is that which holds our attention captive. It's the rhythmic beat of music, it's the ding announcing a new text, it's the look to see the snapchat, the video, the post, it's paying attention during lectures, researching a paper, studying for an exam. And these things, this input, are not bad. In fact, much good comes from the ease with which we can connect with each other, the ready access to study materials, the blessing of music, the bustle that reminds us of that which binds us to each other. But noise can also create a buffer and provide distraction, it keeps the waters swirling. So silence, in the sense in which I am speaking - this absence of auditory and visual input, is a stripping away that creates a sort of vulnerability. Silence can be jarring and can even create a sense of dread or loneliness or emptiness. Henri Nouwen said that "One of our main problems is that in this chatty society, silence has become a very fearful thing. For most people, silence creates itchiness and nervousness. Many experience silence not as full and rich, but as empty and hollow. For them silence is like a gaping abyss which can swallow them up."[2]

But the thing is, silence is not to be feared or avoided. It should be viewed not as a withholding or an emptying, but rather as an invitation to be filled. Silence is so much more than the mere absence of noise. Instead of invoking dis-ease or uncertainty, silence done right (not seeking the next source of stimulation or input) causes a still peace, a place of quiet harmony. Silence is creating a place that allows for reflection and regeneration and renewal. A 2006 study published in the journal Heart reported that even just two minutes of silence changed the subject's blood pressure and blood circulation in the brain and was, in fact, more physiologically relaxing than listening to calming music.[3] Another recent study demonstrated how silence relieves stress and tension, replenishes resources and can regenerate brain cells.[4]  Intentional fasting from input allows release from the careful attention that occupies so much of our lives, and, instead, creates a sort of clean slate, presses a reset button. After a period of silence as short as ten minutes a day, we reenter our lives more creative, more productive, restored. Silence is a place of great power and of great healing.

"If we choose to seek the silence of the holy place, or to open ourselves to its seeking, I think there is no surer way than by keeping silent...I have been surrounded by the whiteness of snow. I have heard a stillness that encloses all sounds stilled the way whiteness encloses all colors stilled, the way wordlessness encloses all words stilled. I have sensed the presence of a presence. I have felt a promise promised." ~ Frederick Buechner [5]
 
Silence is inviting a certain calmness, a quiet with an earnest listening quality to it. I invite you to take a moment during these busy days to experience silence. If you're silent, in the quiet, you never know what you might hear.

[1]Herman Melville. (n.d.). Retrieved November 02, 2017, from http://izquotes.com/quote/252482
[2] Nouwen, H. J., & Durback, R. (1998). Seeds of hope: a Henri Nouwen reader. London: Darton, Longman Todd.
[3]Gregoire, C. (2017, January 09). Why Silence Is So Good For Your Brain. Huffington Post. Retrieved November 02, 2017, from https://www.huffingtonpost.com/entry/silence-brain-benefits_us_56d83967e4b0000de4037004
[4] Gross, Daniel A. (2006, July 07). This Is Your Brain on Silence. Nautilus. Retrieved November 2, 2017, from http://nautil.us/issue/38/noise/
[5] Buechner, F. (2004). Telling secrets. San Francisco: HarperSanFrancisco.
yoga-beach-woman.jpg
How Can You Improve Your Health?
In the last WellU newsletter, I shared the results of the Health Risk Assessment and Care Gap Analysis. How can you use this information to improve your own health?

The Care Gap Analysis showed that CSS is significantly above national averages for not getting preventive care, screening tests, and follow up medical care, and not filling or taking required medication to treat disease. The report predicted that CSS could save approximately 1.7 million dollars by employees getting appropriate care! The solution is simple; go see your physician this year. Get your preventive exams and screening tests. CSS is self-insured. Your individual choices affect the entire group. Early disease detection greatly improves prognosis and costs. Filling your prescription where the medication is cheapest, even if you are paying a co-pay amount, also saves money for the group.You have the ability to influence your health insurance premiums, health care costs, and more importantly your health, by getting appropriate medical care.

The Health Risk Assessment from Health Partners Insurance also showed several areas of behavior change opportunities. While WellU encourages holistic wellness in many areas of life, sometimes that may seem overwhelming to focus on. In what area of wellness should you concentrate your attention? The biggest area of opportunity, overall for CSS, is exercise! Exercise improves stress, anxiety, depression, poor sleep, high blood pressure, high cholesterol, weight management, bone density, muscle mass, energy level, back pain, flexibility, balance, heart disease risk, diabetes risk, etc. 

Health Risk Assessment Areas of Opportunity:
65.3%  Report being overweight or obese
20.4%  Report experiencing depression
41.2%  Report back pain
13.1%  Have high blood pressure
19.6%  Have high cholesterol
13.6%  Report productivity loss due to health concerns
21.6%  Report 6 hours or less of sleep per night
56.5%  Report having no medical care in past year
28%     Report low physical activity (less than 150 minutes of moderate                          aerobic exercise or 75 minutes of vigorous aerobic activity)
32.3%  Moderate risk for diabetes & heart disease 
            (4x > risk diabetes & 2.3 x > risk cardiovascular disease in 2.5 yrs.)
33.5%  High risk for diabetes & heart disease 
            (22.5 x > risk diabetes & 8.3x > risk cardiovascular disease in 2.5 yrs.)

You have been bombarded by negative advertising and images of fitness your entire life! Chances are, when you think of exercise, you associate it with pain, exhaustion, intense sweating, hard work, discomfort, and perfect bodies (perfectly annnoying).You probably do not associate fun or immediate gratification with exercise. It is time to reframe that thought process! No more fitness terrorism through negative exercise advertisments! Exercise should be fun, at least some of the time, and if it is not fun, you are not doing the right exercise for you. Exercise is immediately gratifying. Even if you hate to exercise, you will feel better as soon as you are done. Make your life better by moving more today! Try WellU classes or programs. WellU is here to serve you with a gentle positive approach to fitness. Feeling better does not need to be difficult!

Please check out the new and continuing programs listed above in the newsletter, and on the WellU Website! 

Check out "Quick Links to Health" on the WellU website!

Nutrition Bites...
Spaghetti Squash Boats / MInd Over Munch
Spaghetti Squash Boats by
Mind Over Munch

Eat Real Food by Zonya Foco (Diet Free Dietitian)
EatRealAmerica.com:
Zonya Foco, RD, CSP, CHFI
(Diet Free)

Fitness Focus...
Exercise Video For Working Out While Sick by Jessica Smith TV
12 Minute Under the Weather Workout
By Jessica Smith T.V.
Questions? Email jwidstro@css.edu