Health Screenings

I just read an article from MSN Health and Fitness about health screenings. Having performed cholesterol screenings and blood pressure readings, I have seen firsthand the value of knowing your body and having preventive tests done. With all the advances in technology, however, it's hard to know what screenings to have done and which to pass up. Here is the link to the article. Talking to your doctor is best, but the article can give you some ideas on what to ask.

Brittany Rhea
barhea@bsu.edu

All is not lost

The recent horrific tragedy at Virginia Tech will hopefully encourage people to pause and reflect on the emotional and psychological well-being of those in their families, workplaces, and communities. My heart goes out to everyone affected by Monday's events.

I've been hearing thoughts in the media where people are questioning humanity and society's lost values, etc. I believe all is not lost. You have to wonder how many miraculous stories are out there where a person made a known or unknown intervention in another's life, on some level, before a terrible act was committed against themselves or others. These wondrous acts affect all of our lives. We need to remember these stories are a reality in our world even though they will never make a news headline.

-Melissa DeSutter

Get Past Your Exercise Barriers

The weather is finally warming up and now is a great time to get outside and get over your exercise barriers. I found some suggestions relating to top barriers of why people don't exercise. Check out these solutions to help improve your wellness!

Barrier: Between work, family, and other demands, I am too busy to exercise.
Solutions: Carve out some time each week to be active and put it on your calendar. Try waking up a half-hour earlier to walk, scheduling lunchtime workouts, or taking an evening fitness class. Build physical activity into your routine chores. Rake the yard, wash the car, or do energetic housework. That way you do what needs to get done and move around too.
Make family time physically active. Plan a weekend hike through a park, family softball game, or an evening walk around the block.

Barrier: By the end of a long day, I am just too tired to work out.
Solutions: Break your workout into three 10-minute segments each day. Taking three short walks during the day may seem easier and less tiring than one 30-minute workout, and is just as good for you. Find another time during the day to work out. If evening workouts are not for you, then try a bike ride before breakfast or a walk at lunchtime.
Sneak physical activity into your days. Take stairs instead of elevators, park further away in parking lots, and walk in place while watching TV.
Barrier: I think my weight is fine, so I am not motivated to exercise.
Solutions: Think about the other health benefits of physical activity. Research shows that people who are overweight, active, and fit live longer than people who are not overweight but are inactive, and unfit. Also, physical activity may lift your mood and increase your energy level. Do it just for fun. Play a team sport, work in a garden, or learn a new dance and make getting fit something fun. Train for a charity event. You can work to help others while you work out.

Barrier: Getting on a treadmill or stationary bike is boring.
Solutions: Meet a friend for workouts. If your buddy is on the next bike or treadmill, your workout will be less boring. Watch TV or listen to music or a book on tape while you walk or pedal indoors. Check out music or books on tape from your local library. Get outside. A change in scenery can relieve your boredom.

These are not only great tips for your home and family life, but in the workplace as well. Have a walking meeting or do team building activies that involve fun physical activ. Get outside and change your scenery!

~Lauren Rappaport from the WWRT

Do you find it hard to get enough "exercise" to keep "trim"? Below we see Anjolico walking more in the course of normal woek in an office environment.
Enjoy! Sarah from the WWRT

Laughing Your Way to Organizational Health

Sarah here from the WWRT!

Check out this article I found by David Granier. Laughing Your Way to Organizational Health:A Lighter Approach to Workplace Wellness. http://www.granirer.com/ART-0006.htm

David Granirer gives laughter in the workplace presentations for hundreds of organizations throughout North America. His website contains many other articles about humor in the workplace. http://www.granirer.com/index.htm Enjoy!

Peeps! Yellow? Pink? Or Purple?

Sarah here from the WWRT!

Sugary Easter candy! Peeps, hollow chocolate bunnies, and jelly beans! All in moderation!

The following link is a video that suggests filling baskets with quality candies not quantity and many nonedibles such as cards, jumpropes, sidewalk chalk, and bubbles!

http://www.webmd.com/video/easter-candy

What does my mother place in my basket? Hehe. I always seem to get socks! Other things that I have received in my baskets in years past include: chapstick, nailpolish, books, a slinky, plastic eggs filled with quarters for my laundry, suncreen, and highlighters! Yes, I get some candy as well! I love my Easter bunny! :)

Happy Spring!

Sleep Hygiene

Hi All, Chrisy from the WWRT here. Here are some interesting sleep statistics for you to ponder- 16 to 18- hours per day, on average, a newborn baby sleeps. 3.5 hours of uninterrupted sleep, on average, a new mom gets per night. 70- number of Americans, in millions, who suffer from a sleep problem. The most common culprit? Insomnia, which affects up to 40 percent of adults each year. 6.9- hours of sleep Americans get per night, on average- a full hour less than a decade ago. $15.9- estimated cost, in billions, that sleep disorders and deprivation add to the nanual national health-care bill. 60- in decibels, the average volume of snoring- about the same volume as as normal conversation. No wonder 80 percent of snoring couples sleep in separate bedrooms! How is your sleep?? -Chrisy Muhler

Sarah here from the WWRT!

As the weather gets warmer out, you may be noticing your employees in better moods and more energized. It's amazing what warm, sunny days do to individuals!

Of the places I have worked, I know that many companies have walking clubs where employees team up to walk before or after lunch or before going home for the day. A walk during the lunch hour (even if it's at a slow pace and for 10-15 minutes) will increase their work productivity and mood to get them through the remainder of the afternoon.

The following is a great website from WebMD about Walking for Wellness. It informs you on what you need to know about starting a walking program, why walk for wellness, how to stay motivated with a walking program, and other great ideas on running a program.

Get out those walking shoes and check it out!
http://www.webmd.com/fitness-exercise/Walking-for-wellness

Happy Spring!

Produce for Better Health Foundations Fruits and Veggies- More Matters Health Initiative

Sarah here from the WWRT!

Yet another healthy food campaign is underway. This time Del Monte is behind it trying to increase the consumption of fruits and vegetables in families.

Check out a recent article about the new campaign launched today: http://home.businesswire.com/portal/site/google/index.jsp?ndmViewId=news_view&newsId=20070319005728&newsLang=en

Or you can check out the campaigns official website: http://www.fruitsandveggiesmorematters.org/

Try implementing this campaign into your wellness program!

Off to eat some broccoli! Happy Monday!

Wellness at work

Hi all !

Coordinating a wellness campaign is no easy task even when it is prepackaged. I took it upon myself to run such a campaign in my own workplace, The Fisher Institute for Wellness & Gerontology. I hoped that by doing this at least some of the students on the Living Well Resources team could get first hand experience in running a wellness campaign in a workplace. By working alongside the wellness and HR managers we provide training for at our conferences and seminars I think it gave us a great opportunity to see what aspects of a prepackaged wellness programs might or might not work based on the unique culture of a workplace.

Gina

Stress Management

Hi, Chrisy here from the WWR. This is the time of year that can be pretty stressful for everyone. If you have kids or in school, it's right before spring break. Projects and papers are due and the stress is mounting. Being in grad school, I'm searching for an internship. So I have to keep telling myself to deep breathe and try to relax. A great resource for learning how to cope with stress is www.stress.org. This site has wonderful ideas to help you manage your stress!

Happy Sunday Everyone!

Chrisy

Nature vs. Nurture...

I had the opportunity to speak with an administrator the other day and he offered a little insight on his views on wellness. He said some of the employees, for one reason or another, have no interest in wellness or in their personal well-being (from what he can tell). I asked him what made him think so and he said too many responsibilities leave little time for personal reflection. He also said some people just have it (a wellness centered life) while others do not. I guess this can take it back to the whole nature vs. nurture argument...any thoughts?

-Melissa DeSutter

Time for a siesta...

Have a heart--take a nap!
A new study released this month from the Harvard School of Public Health and the University of Athens Medical School discovered midday napping reduces coronary mortality by about 33% among women and men. The next time the mood for a quick snooze strikes you, listen to your heart!

-Melissa DeSutter

The Banning of McDonald's

Sarah here from the WWRT!

With degrees in Kinesiology, it greatly excites me that someone in the limelight is finally thinking what fitness and nutrition professionals have been wanting for several years- banning McDonald's.

The following article gives more details on where and why Prince Charles would like to ban the Illinois-based fastfood chain McDonald's:

Top News- Prince Charles Suggests Banning McDonald's - AOL News "I'm lovin' it!"

It's Girl Scout cookie time...

It's that time of year! I went to the grocery store this weekend and was greeted by two adorable little girls selling Girl Scout cookies. I, being a former Brownie myself, was guilted into buying a box of Thin Mints. What's new this year for Girl Scout cookies is the elimination of trans fat from all varieties. See this FAQ page from the Girl Scout's website for more information. Although I think it's great that the cookies are now trans fat-free, the cookies are still high in sugar and pretty high in fat too. Four of my thin mints equal 150 calories and 7 grams of fat, 4.5 of that being saturated fat. Visit the nutrition information page on Little Brownie Bakers' website to look up your favorite cookie. I'm not the type to count calories, but I'll think twice about eating a whole sleeve of cookies now!
But I'm not about to give up my thin mints. I put my box of cookies into the freezer, where I'll take out just a few at a time. This way, the box will last longer (which is great because the price has definitely gone up since I sold them!) but I also won't be getting my daily intake of calories from cookies alone! For me, it's all about moderation.


Brittany Rhea
barhea@bsu.edu

Resources

Hi Everyone! As you can see from the other posts, the WWR is compiling a list of resources. Not only are we looking at websites that offer free and other low cost materials, we are also looking at DVDs, CDs, and books. One of my favorite CDs has absolutely no words! It is a CD with relaxing nature sounds. Nothing calms me down and relaxes me like the sound of an ocean. Something that is hard to find in Muncie, IN! Finding resources has never been easier thanks to the internet. What resources do you have that you use for stress management or nutrition? You might be suprised at what you already own!

Advantages of Workplace Wellness Programs- A Healthy Fit for Employers and Employees

Sarah here from the WWRT!

As workplace wellness coordinators, I am sure you realize the benefits for wellness programs in the workplace. The following link is an article for you and your employees to read to revisit the benefits of a workplace wellness program at your company. Enjoy the last week of February! Bring on Spring!

http://sparkpeople.com/resource/wellness_articles.asp?id=246

Wellness Resources

Good afternoon, this is Brittany. Right now, the WWRT is working on developing a resource list of free wellness resources. From time to time, our coordinators will need a brochure or fact sheet on a specific item or condition, like sun safety for example. Our goal is to create a comprehensive list of mainly government websites that include this kind of information. I already found a great one- the Federal Citizens Information Center
(http://www.pueblo.gsa.gov/). This website has links on the left to free publications that the center will mail you free of charge! For companies on a budget, these brochures are a great idea. I ordered many of them, and I'll let you know which ones I like the most. Have a great day!

Brittany Rhea
barhea@bsu.edu

Expand your opportunities

I recently had an interesting conversation with one of the coordinators who is implementing "Feel Like a Million" in her workplace. She shared a couple concerns about helping people to communicate better (her company chose to divide employees into teams) and reminding them to log their points. After discussing what she had already accomplished, she realized she overlooked an outstanding resource--the company's 24-hr in-house television broadcasting station! She decided she would talk to the internal broadcasting person to design a commercial especially for the wellness program, which would help people remember to log hours and talk to their team members. She also said she wasn't sure how to get some of the male employees involved (many blue collar workers) with the program. I explained that she, and anyone else in her workplace, could expand the activities relating to wellness. Perhaps the program needed to be changed a little so everyone could relate well to the program's goals. Hunting, fishing, watching a football game with friends, seeing a live band, poker night, could all be an example of wellness on various levels. Ask employees for their input on how the program can be changed to fit THEIR needs better. Afterall, the program is for them and you can be as creative as you wish!

-Melissa DeSutter

Sarah here from the WWRT-

Women usually clean up best for a night on the town, but how clean and germ-free are their workspaces when compared to men?

The following link from WebMD.com may surprise you:

http://www.webmd.com/content/Article/131/118186.htm

Thanks for reading!

Surviving the Snowstorm

What a week this has been! Ball State actually cancelled two days of classes (which never happens) due to the inclement weather. In honor of the snow, I looked up some winter weather questions and answers:


Is it ever too cold to snow?
Answer: No! No matter how cold it gets there is always moisture in the air. We often associate very cold air with no snow because invasions of air from the northern latitudes are generally associated with clearing conditions. This air is very dense and has little room for moisture. On the other hand, we generally associate heavy snows with air just below the freezing mark.

True or False. It must be 32°F or colder for it to snow.
Answer: False. It has been known to snow with temperatures in the mid 40°s. Temperatures are below 32°F up in the clouds where the snow is forming.

What is the difference between snow, sleet and freezing rain?
Snow: frozen precipitation in the form of six-sided ice crystals form within the cloud. Snow requires below freezing temperatures in all or most of the atmosphere, from the surface to cloud level.
Sleet: frozen precipitation falls as ice pellets. Snowflakes melt into raindrops as they pass through a thin layer of warmer air. Raindrops then refreeze into ice before hitting the ground. Freezing rain occurs when raindrops do not refreeze until they hit the ground.
Freezing rain: rain droplets fall into a shallow layer of cold air near the surface and freeze upon contact with the ground.

What is the coldest temperature ever recorded in Washington, DC?
a. -10°F b. -7°F c. 0°F d. -15°F
Answer: After a snowstorm left a foot of snow over the city on February 8, 1899, a record cold wave struck. On February 11, the temperature dipped to -15°F in the District. It was followed by a second great storm called "The Great Valentines Day Blizzard" which dumped another 20.5 inches of snow. That year DC saw a record 54 inches of snow.

On the average, one inch of rain is equivalent to how many inches of snow?
a. 10 inches b. 1 inch c. 5 inches d. a foot
Answer: a. 10 inches of snow melts down to about an inch of liquid rain.

Can it snow from clear skies?
Answer: Yes. Ice crystals sometimes fall from clear skies when temperatures are in the single digits or colder.


I hope you enjoyed the winter weather quiz! Stay warm!

~Brittany

Feel Like a Million

Feel like a Million is off to a great start for me. I decided to do some goal setting and brainstorming about what I want to get out of this program. I've set some goals for myself such as reducing my caffeine intake and increasing my water intake. I've also decided to work on not sweating the small stuff in my life. I am very excited for our game night as a social activity. I think it will be a relaxing and fun night! I would love to hear what other people have written for their personal goals for this 28 day journey!

Chrisy

Sarah here from the WWRT.

I ran across this article and thought this might be something useful to try to implement into any of your programs. Below is just part of what the article has to offer.

Check out the link for more info! http://www.webmd.com/content/Article/94/102861.htm

100 Calorie Snacks: 20 Choices
Need some ideas? To get you started on the road to calorie-controlled snacking, our experts offer some suggestions for healthy 100-calorie munchies:

1. Half an apple with 2 teaspoons of peanut butter


2. An orange and a few dry-roasted nuts


3. 10 cashew nuts


4. 10 almonds


5. 2 ounces of lean roast beef


6. Half a small avocado


7. 3 ounces cooked whole-grain noodles with 1 fresh tomato and 1/2 ounce hard cheese


8. 1 seven-grain Belgian waffle


9. 4 mini rice cakes with 2 tablespoons low-fat cottage cheese


10. 3 ounces low-fat cottage cheese and 3 whole-wheat crackers


11. 1/4 cup fat-free ranch dressing with mixed raw veggies


12. 6 Wheat Thins crackers with two teaspoons of peanut butter (or any nut butter)


13. 1 small baked potato with 1/2 cup salsa and 2 tablespoons of fat-free sour cream


14. 1/3 cup of unsweetened applesauce with 1 slice of whole-wheat toast, cut into 4 strips for dunking


15. 1/2 cup frozen orange juice, eaten as sorbet


16. 2 large graham cracker squares with 1 teaspoon peanut butter


17. 3 handfuls of unbuttered popcorn, seasoned with herbs


18. 4-6 ounces of no-fat or low-fat yogurt


19. A 5-ounce tossed salad with lettuce, tomato, cucumber and 1/4 cup fat-free dressing


20. Half a "finger" of string cheese with 4 whole-wheat crackers

Feel Like a Million Luncheon

We held a luncheon on Friday, Feb. 2 to kick off the Feel Like a Million program. The luncheon was held at the Alumni Center at Ball State. Coordinators from several worksites attended and exchanged ideas about how they are running their programs. Our team also gave out incentives for the coordinators to use at their worksites. We had a great time and love listening to new ideas!

Jane talks with Jane and Holly from Fairfield Manufacturing

Lauren, Chrisy, and Brittany wait to check in participants

Chrisy checks in participants from Principal Wellness

Feel Like a Million Begins!

We are starting Feel Like a Million here at the Institute. You have probably read about it in previous posts. We have planned a few fun activities here with our staff:

• Early Birds: Participants that signed up before Friday of last week received a Feel Like a Million stress ball shaped like a $ sign.
• Taste Test: We are giving a healthy snack each week for participants to try. So far, participants have received a 100-calorie pack of cinnamon Goldfish. (Which are great if you haven't tried them!)
• Walking Club: We are starting a Wellness Wednesday Walking Club in Worthen Arena, which is connected to our building. Anyone at the Institute can walk during this time, and we will be charting their progress if they so desire.
• Game Night: We are going to reserve space at the BSU Student Center to have a game night, which will involve bowling, pool, and card/board games. There will be refreshments as well.

We are excited for the companies that are taking part in Feel Like a Million! We will be reporting our progress on this blog, so check back for updates.

Starting a New Semester

2007 is here! With the new year, we welcome Sarah to our team. We're excited to have her join us. The team members are: front row, left to right: Chrisy Muhler, Lauren Rappaport, Melissa Skopelja DeSutter; and back row: Sarah Janicek, Brittany Rhea, and Gina Edghill. We're looking forward to an exciting semester! Here are some of the projects we're working on:

• Feel Like a Million, which starts February 5th. To get more information, visit http://www.bsu.edu/wellness/wwrt/million and http://wwrt.iweb.bsu.edu/million. The second page has links to documents you can print off for use at your worksite. If you're interested in starting Feel Like a Million at your worksite, please email us at wwrt@bsu.edu. We're happy to help you get started!
• The WELCOA Writing Project, which is a partnership between our department and the Wellness Councils of America. To learn more about the project, visit http://www.bsu.edu/wwrt/welcoa/index.htm.
• The School Wellness Initiative, which is an ongoing partnership between our department and four East Central Indiana schoool corporations. To learn more about the initiative, visit http://www.bsu.edu/bbc/article/0,2338,121481-9563-47041,00.html.

As we add projects, we'll update the blog. We hope you enjoy this new feature!

Sign up for Start!

Start! is an American Heart Association movement calling on all Americans and their employers to live longer, more heart-healthy lives through walking and other healthy habits. The Start! program has two tracks, individual and employer. The employer track has great information and reserouces for starting a walking program at your worksite. Sign up continues until February 5th. Visit the Start! website (http://www.americanheart.org/presenter.jhtml?identifier=3040778) to learn more about the program and sign up.

INShape Indiana Challenges Hoosiers To Lose 10 in 10

INShape Indiana has come up with a new weight loss program to kick off the new year. The program is free and can be a good way to motivate employees at your workplace:


The state of Indiana is stepping up its efforts to encourage Hoosiers to adopt a healthier lifestyle. Governor Mitch Daniels; Pam Smith of Martinsville, who represented Indiana on the latest season of NBC’s The Biggest Loser; and George McGinnis, a former Indiana Pacer and chairman of the Governor’s Council for Physical Fitness and Sports are helping the Indiana State Department of Health champion the 10 in 10 Challenge.

INShape Indiana, the Governor’s health initiative created 18 months ago to help Hoosiers live a healthier lifestyle, will launch the first 10-week/10-pound statewide weight loss challenge on January 15. A 30-second television spot, featuring Smith, McGinnis and the Governor, begins airing statewide today.

“This is the time of the year that many people devote to making healthy changes in their lives,” said State Health Commissioner Judy Monroe, M.D. “The 10 in 10 Challenge is a great way to help those who have resolved to change their eating habits and exercise more, plus stop smoking along the way.”

The goal of the 10 in 10 Challenge is for participants to lose 10 pounds in 10 weeks by making changes in diet and exercise. Smith is a 25-year-old mother who weighed 247 pounds when she was selected to participate on The Biggest Loser. While on the show, she lost 40 pounds, and has lost another 28 pounds since she has returned home. She has incorporated healthy eating habits and daily physical activity to help her meet her weight loss goals.

“Losing weight was hard, and I still struggle with it, but I decided to take charge of my life and set the example for my children. I’ve not only lost 68 pounds, but I’ve gained inner peace and self confidence for the first time ever. That is the most priceless gift a mother can ever give her kids. I remember that every time I want to skip a workout and go get fast food!” said Smith.

Challenge participants can log onto the INShape Indiana Web site (http://www.inshape.in.gov) to sign up. Registered participants will receive an e-mail outlining ways they can prepare themselves for the challenge, such as keeping a food diary, taking inventory of the contents of their pantry, and other tips. Then, each of the 10 weeks, participants will receive an e-mail to help instruct them about how they can lose one pound. Individuals already signed up for INShape Indiana do not need to register again. All participants will receive information through colorful, informative emails and will benefit from the new, easy to use registration process where passwords are no longer required...simply fill out the surveys you receive via email.

The weekly e-mails, being prepared with the assistance of a trainer and a nutritionist, will incorporate one suggestion for a change in diet (250 fewer calories a day) and another for increased physical activity (burning 250 additional calories a day). At the end of 10 weeks, participants will be asked to report back on their weight loss.

A network of county volunteers, many who are already involved in anti-smoking and obesity prevention efforts in their local communities, will coordinate the Challenge efforts with other local similar efforts. A number of employers may also promote the Challenge as part of their own employee wellness efforts.

Welcome to the BSU Wellness Blog!

Welcome to our blog! It is run by wellness management graduate assistants at the Fisher Institute for Wellness and Gerontology at Ball State University. We hope that you will bookmark our site and check back frequently for updates about upcoming events and current wellness issues. We have enabled the comment feature, so you will be able to comment about any of our blog entries, even if you do not have an account here.

We hope to use this blog to better communicate with companies and individuals interested in health and wellness. We would like to show you what we're doing here at the Fisher Institute, and also keep you updated on what is happening in the field. We hope you enjoy it!