“An ounce of prevention is worth a pound of cure.”

Making Sure You PutLife in Your Work LifeWelcome back to another excitingsemester at the UA. You’re probablypretty busy already. As you read thismessage, you may already be worryingabout the stack of emails that requireyour attention, the upcoming meetingyou have to prepare for, and the loom-ing work deadlines that are associatedwith the start of another fall semester.Oh, and then there is that list of person-al stuff you haven’t done yet. It’sexhausting just thinking about it all!

How do we avoid letting these relent-less, daily pressures turn into an energy-sapping grind, and instead make surethat we approach them with the fresh-ness and enthusiasm we would have ifonly there wasn’t so darn much to do?How can we improve our ability to beresilient against stress? The answer is toput more life in our work life.

What do I mean by that? We all spend a large proportion of our waking hoursat or doing work. So, it stands to reasonthat our work lives should incorporate a bit of “regular” life, rather than beingsomething separate from it. You want to

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live more healthily? Find a way to blendin your kind of healthy living while atwork. Perhaps it’s through exercise —choosing to take the stairs or walking tothat meeting across our beautiful cam-pus. Maybe it’s taking a quiet momenteach day to gather your thoughts — Iknow I relish those brief interludes andI try to make sure my calendar allowsthem. Or maybe it is a social interactionwith a colleague as you fetch a cup ofcoffee. I find it valuable to fit other activ-ities, like playing music or doing some-thing creative, into the pattern of workand home commitments as well.

Whatever your choice, do makethe effort to put life intoyour work life, and don’thesitate to contactUA Life & WorkConnections ifyou would likefurtherresources forpersonal andwork lifesupport.

Submitted by: Dr. Andrew Comrie

Chicken with Quinoa and Tom

atoes

OuterAisle Fresh:

2 © HHI

• 1 cup quinoa •2 cups fat-fre

e, low-sodium chicken broth

• 2 Tbsp. extra-virgin olive

oil • 2 cloves garlic, chopped • 1 small onion, chop

ped • 2 boneless, skinless chicken

breasts, cut into strips • 2 tomatoes, diced •

4 oz. fat-free crumbled feta chee

se

• 8 fresh basil leaves • 1 Tbsp. balsam

ic vinegar Directions: Bring th

e quinoa and chicken

broth to a boil in a saucepan

. Reduce heat to a simmer a

nd cover. Simmer until the br

oth

is absorbed and the quinoa i

s fluffy (about 12 minutes).

Set aside. Heat olive oil in a

skillet. Cook and stir garlic

and onion until onion is tran

slucent. Stir in chicken strip

s

and cook until chicken is sli

ghtly pink in the middle (ab

out 5 minutes). Add tomato

es,

feta cheese, basil, and balsa

mic vinegar. Cook until chick

en is fully cooked and hot

(about 10 minutes). Serve ov

er quinoa. Serves 4. Per servi

ng: 441 calories, 13 g fat

(2 g saturated fat), 640 mg s

odium, 38 g carbohydrates, 4

2 g protein

Quinoa (pronounced “keen-wah”) is a healthful alternative to grains such as rice or couscous.

Quinoa is high in fiber and is a complete protein, which means it has all nine amino acids that your body can’t make. Quinoa is also cholesterol free. It comes in white, red, or black varieties, and has a nutty flavor. It can be eaten warm or cold.

Quinoa, which is also spelled quinua, dates back 5,000 years to the ancient South American Andes Mountain civilizations. Quinua means “mother grain” in the Inca language.

Although a grain, quinoa is often called “vegetable caviar” because it’s related to green vegetables such as spinach and chard.

To cook quinoa: Mix one part grain to two parts liquid (water or broth work well). Bring to a boil, reduce heat, and simmer until liquid is absorbed and quinoa is tender.

Source: American Nutrition Association

You don’t have to knowhow to pronounce quinoa to enjoy it

Fresh, frozen, orcanned? When it comesto fruits and veggies, it doesn’t matter Nutritionally speaking, all forms of fruits and vegetables count.

• Most frozen and canned foodsare processed within hours of beingharvested, so flavor and nutrition are preserved.

• Studies show recipes made with canned foods had comparablenutritional values to those madewith fresh or frozen ingredients.

• Canned foods are “cooked” before packaging, so they are recipe-ready.

• Frozen foods usually require little preparation. Washing and slicing are already done.

• Note: Be sure to check the sodium levels on canned vege-tables, particularly if you have highblood pressure. You may want toselect low-sodium varieties.

Source: Fruits and Veggies More Matters

3

GetMoving:

It’s time to ‘HIIT’ itThink (and act) like a kidInstead of calling physical activityexercise or working out, give it a bet-ter name: play time. Don’t stop there.Grab the kiddos and make play timehealthy family time.• Croquet• A treasure hunt• A nature walk through a park• Hopscotch, tag, jump rope, or hide and seek

• Walk the family dog (If you don’t have a dog, walk a neighbor’s dog.)

• A hula hoop contest• Frisbee®

• Wash the car• Rake leaves • Fly a kite on a windy day• Take a trip to a zoo• Play catch• Turn on tunes and have a dance party

• Play charades

Want to get more out of exercise in less time? Consider HighIntensity Interval Training (HIIT).* It can increase strength andperformance with the added bonus of a higher calorie burn. • HIIT involves varying the effort you put into whatever you’re doing —walking, running, biking, or swimming.

• During a HIIT session, you exercise “all out” for 60 to 90 seconds, rest for 30 to 60 seconds, and then repeat.

• A key principle: always keeping your body guessing. When your body gets used to an activity, improvements slow.

• HIIT sessions usually last less than 20 minutes, not including warm-ups and cool downs.

• For greatest benefit, pick activities — such as running, bicycling, or swimming —that safely use the largest muscle groups.

• HIIT increases the calories you burn during your exercise session and afterward because HIIT increases the time it takes your body to recover from each exercise session.

• HIIT workouts shouldn’t be done on consecutive days. If you don’t rest your muscles, you can increase your chances of injury.

*If you have a medical condition, you may want to check with your physician before you begin a HIIT program.

How to not be a nervous Ned or Nelly at your next sports competition

• Be prepared. Last-minute practicing ortraining can never replace proper trainingand readiness. Being prepared also meanshaving the right equipment, clothing, andaccessories.

• Get good sleep, especially the nightbefore the event.

• Eat right. Try to avoid fried foods, whichmay upset your stomach. Instead, opt forwhole-grain bread and peanut butter.

• Be on time or early to warm up and get

familiar with the area. Give yourself plentyof time for a pre-event bathroom break.

• Keep your heart from racing before the race starts with conscious, controlledbreathing. Relax your muscles. Let yourmind drift to a happy place.

• Burn nervous energy. If you feel anxious, move your body. Warm up withactive stretching or walking, but nothing too strenuous.

• Compete often to get used to the competitive atmosphere.

To keep sports performance anxiety under control:

Sitting in front of the computer doesn’t mean

you have to be sedentary. Squeeze your glutes and

abs at the same time. Give it a try for a count of 10. Repeat.

TheWholeYouPhysicalHealth:

4 © HHI

You shouldn’t kid around about kidney diseaseMore than 20 million Americansmay have kidney disease, andmany more are at risk and may not realize it.

The good news: If a problem isdetected early enough, it can usuallybe treated.

Anyone can develop kidney diseaseat any age. Risk factors for develop-ing kidney disease include:

• Diabetes• High blood pressure• Heart and blood vessel disease• A family history of kidney failure

Early kidney disease has no symp-toms. Testing is the only way to knowif your waste-filtering organs are hav-ing troubles. The sooner you areaware you have kidney disease, thesooner you can get treatment to helpdelay or prevent kidney failure.Treating kidney disease may alsoprevent heart disease.

Ask your health-care provider at yournext office visit whether you shouldhave your kidneys tested for disease.

Source: National Kidney Disease Education Program

You may have jet lag if, after travelingacross time zones, you:• Feel sleepy during the day• Are unable to fall asleep at night(after eastward flight)• Wake up early in the morning (after westward flight)• Wake up frequently when sleeping• Are less alert and productive duringthe day• Are less able to concentrate• Suffer stomach and gut issues, and have a loss of appetite

To prevent jet lag• Select a flight that lands in the late afternoon/early evening local time.• A few days before traveling, shift your sleep and wake-up time to match the time of where you’re going.• Change the time on your watch to the destination time when you board the plane.• Avoid alcohol; drink water.• Try not to eat a heavy meal when youarrive at your destination.• Sleep with earplugs and an eye mask toreduce noise and light.• Get sun. Sunlight can help the body toget back in sleep sync.

Source: FusionSleep, www.fusionsleep.com

Avoid the jet lag crash

and burn

Here are questions to consider:1. Is the victim’s condition life or limb threatening?2. Could the condition worsen and become life or limb threateningon the way to the hospital?3. Could moving the victim cause more injury? 4. Does the victim need the skills or equipment of paramedics/emergency medical technicians? 5. Would distance or traffic conditions delay getting the victim to the hospital?

reasons to call 9115 Deciding whether a situation — either involving yourself or someone else — is a medical emergency can be tricky. If you aren’t sure how severe the condition is, always contact emergency medical professionals by calling 911.

Traveling across time zones can lead to jet lag, when your body’s internal “clock” is out of sync with the local time. The problem can be a mild nuisance or significantly affect how you function.

5

TheWholeYouEmotionalHealth:

For more ideas on how to calm kids, go to Sep.HopeHealth.com

A parent’s cheat sheet tocalming kidsIf your children bounce off the walls,

are too loud, frequently fidget, or have trouble playing well

with others, your little ones may have hyperactivity

issues.

To help kids learn to ramp down:• Speak in a calming voice without frustration or yelling. If you want yourchildren to be calm, remain calm yourself.

• Provide regular, structured physicalactivity to help redirect unfocused hyper energy.

• Find activities that allow children to develop creativity and release emotional energy.

• Massage temples or scalp, lightly run your fingers through their hair, or rub their shoulders.

• Encourage children to monitor their breathing when overly stimulated.Teach them to take deep breaths.

• Stick to routines. Make certain children know what is expected of them and the consequences for not following expectations.

Source: Emily Kensington, PhD, LCSW, www.add-treatment.com

Put a gag order ongossip and rumorsJust like with the childhood game of telephone, sharing “news” aboutsomeone or something can lead tothe spread of misinformation andnegative feelings.

Here is one technique to stop rumors and gossip.

The Block — Use this move whenyou’re in a group of people andsomeone begins to gossip about aperson who isn’t there.

As soon as you hear gossip, say, “I want to step in for a minute. I’m trying this new thing out. I don’t talkabout a person unless he or she ishere. Because ‘Amy’ isn’t here, I don’tthink it’s fair that we talk about her.Thanks for helping me stick with my rule.” You may come off as con-descending if you don’t deliver it correctly. Be humble and honest.

You’ve put the blame on yourself, so everyone can walk away notoffended and the gossip is blocked.

An exception to this rule: It may beOK to talk behind someone’s back, if your conversation is designed to be helpful to that person.

Source: Marina Sbrochi, relationship and dating expert

Q: What are warning signs that you’re spending too much time using electronics?A: Ask yourself,“What do I do first thing in the morning and last thing at night? Do I check my smartphone, computer, or television?” If you answered “yes,” that’s a good indication that you’re hooked to your electronic device.

Q: How do you set boundaries?A: Set daily time limits to spend on Twitter or Facebook, surfing the Web, or watching TV. When you look back on your life five years from now, do you want to remember the time you spent tweeting?

Source: Hunter Phoenix, certified life coach, national speaker, author of Perfect Lives and Other Fairy Tales, www.HunterPhoenixCoaching.com

Setting e-boundaries

FiscalFitness:

© HHI6

The lowdown on lifeinsurance• If you don’t have dependents and have enough money to cover your debts and the cost of dying, you may not need life insurance.

• If you have dependents and/or don’t have enough assets to cover your debts and cost of dying, you should consider a policy.

The rule of thumb:Once you become a parent, any adult in your house should carry life insurance until the youngest child completes college.

Term vs. permanent life insuranceTerm life insurance pays a certain amount if the insured individual dies during a specified time. The term may be one,five, 10, or 20 years or longer.Term insurance policies are:• The least expensive • Have no cash value • Are usually renewable • Can sometimes be converted to permanent life insurance

Permanent life insurance doesn’t expire. It provides coverage for a lifetime, if premiums are paid on time. Most policies offer a savings or investment component with insurance coverage. Permanent life insurance policies:• Can have loans taken against them • Have premiums that don’t change• Build cash value

Budgeting when you’re busy (or just don’t want to do it)• Use a technology-based budgeting tool. Many programs can connect with your online bank records to easily gather historical spending patterns that you can tweak to meet your financial goals. Check with your bank, which may offer a program as part of its online banking.

Before entering personal or bank information, research to make sure the site, app, or program is secure.

• Automate as much as possible. You can usually set up a recurring payment either through your bank’s Website or the Websites of your creditors and service providers. You can also set up automatic transfers into savings and retirement accounts.

Kids and credit cardsMost moms and dads want to helptheir children learn to be moneysmart. At some point, it becomes time to teach kids about credit cards.

When children become teenagers,consider debit cards. Debit cards tied to bank accounts get teens used to carrying cards and not buying more than they can afford.

When kids start driving, thinkabout gas cards, which allow kids to make small purchases withoutgoing on shopping sprees.

After high school graduation, consider getting kids their first truecredit cards. Find ones with low limits (say $500), low interest rates,and low (or no) annual fees. Applyfor a new joint card. Just adding kidsto your existing credit cards (knownas “piggybacking”) doesn’t help them build a credit history.

By the end of college (or 21 to 22years old), consider cutting credit ties with kids. Let kids know of theplan ahead of time so they can prepare to take over.

It’s never too late to go back to school.Take classes to give your career a boost,enhance your skill set, and increase your earning potential.

To determine whether you need life insurance, ask yourself, “Would my death leave anyone in a financial bind?”

Mark Your CalendarsFall Flu ShotsPlease check lifework.arizona.edufor a schedule of locations and times thatflu shots will be available on campus.

Open Employee HealthScreening DatesThursdays, September 19, October 31,November 21

Registration required. Please call 621-2493or email rowana@email.arizona.edu.

This program is for benefits-eligibleemployees. The screening includes bloodpressure, total cholesterol and HDL, bodycomposition, cardiac endurance step test,nutrition, fitness, and resilience consulta-tion. If you are concerned about your riskfor diabetes, you may also have the A1cdiabetes screening for a $10 charge.This screening measures your long-termglucose levels (A1c). Neither blood testrequires that you fast.

Bio 5 Lecture SeriesThomas Keating Building (Bio5) Room 103Noon to 1pmCall 626-0087 for more information

Bring your lunch and join us for a monthlypresentation on a pertinent topic!

September 4: Smart Meals Quick Lunchand Breakfast IdeasPresenter: Jodi Charvoz, MEd, RD, ACE

October 2: Developing a Healthy BodyImagePresenter: Nancy Rogers, MS, RD

November 6: Effective WeightManagement: Overcoming the BarriersPresenter: Nancy Rogers, MS, RD

December 4: Beyond Hunger — WhatMakes Us Eat?Presenter: Nancy Rogers, MS, RD

Walks With Campus LeadersPlease check online at lifework.arizona.edu/wsw/walks_with_campus_leadersfor an updated schedule.

Resistance Bands for StrengthClassesMondays: Kiewit Auditorium, Noon to 12:40pm

Wednesdays: Student Union, Tubac Room(4th floor), Noon to 12:40pm

Fridays (every 2nd, 4th, and 5th Friday):University Services Building (USB), Room216, 12:30 to 1pm

Employee Wellness FacebookPage!For all the latest, “like” us at EmployeeWellness — The University of Arizona orfollow the link at lifework.arizona.edu.

Weight Watchers at the UACheck our website for dates and locations.

Fall Weight Loss ChallengeWant to keep yourself accountable by aweight check? Wednesdays, September 11 and October 9LWC Office, 8 to 11:30am or SU CopperRoom (4th floor), 9 to 11amFor more information, please check lifework.arizona.edu or contact JodiCharvoz at 626-4760.

UA Food Day Eventwww.uafoodday.comDon’t miss it! Wednesday, October 23, onthe UA Mall from 10am to 2pm

Fall Professional DevelopmentSeries, Human ResourcesDepartmentFor a full list of classes or to registeronline: www.hr.arizona.edu/pds or call Chelle at 621-8298.October 16: Eating Healthy at WorkUSB Building, Room 214Presenter: Nancy Rogers, MS, RDOctober 30: Workplace WorkoutsUSB Building, Room 214Presenter: Jodi Charvoz, MEd, RD, ACE

Tai Chi for HealthTai Chi is a mind/body activity known forits health benefits, including stress reduc-tion, balance, and joint pain improvement.UA Life & Work Connections offers a free12- or 16-week Tai Chi for Health class.Registration is required for the 12- or 16-week class. Check lifework.arizona.edufor information about a new Tai Chi forHealth class to be offered in the fall “TaiChi for Energy.”

Continuous OfferingsFor more information on any programs,please call 621-2493.

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: Regardingindividual and work group issues. Call foran appointment.

Child Care and Family Resources: For a personalized phone or in-personconsultation for infant/toddler, preschoolor school-age care needs, please call 621-9870. For information on the ChildCare Voucher and Sick Child and Emer-gency Back-Up Care Programs, please call 621-4365. Visit lifework.arizona.edufor forms, 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 621-4770.

Nutrition/Fitness Coaching: Call NancyRogers, MS, RD at 621-4601, or JodiCharvoz, MEd, RD, ACE at 626-4760 formore information or to schedule anappointment.

Work/Life Support: Please call 621-9870to learn more about new ways of working.Consultations and group presentations areavailable regarding University workplace/workforce issues. Flexible scheduling, alternative work arrangements, planningtips, and strategies.

Employee Health Screenings: We will come to your department, forgroups of 12 or more, assess blood pres-sure, total cholesterol/HDL, % body fat, car-diovascular endurance, and individualizedconsultation on your test results. No roomfor a full screening? Ask us about having aMini Screening at your location. Pleasecall 621-2493 to schedule a departmentscreening.

HealthLetter

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Cut back on kids’ sweet treatsTry to limit the amount of added sugars children consume daily.• Serve smaller portions. You don’t need to cut out sweet snacks and desserts completely. A little can go a long way.Use smaller bowls or plates for desserts. Have kids split a candy bar or cupcake.

• Avoid using sweets as rewards. Instead, let your children know you’re proud of them with kind words, hugs, ornon-food items such as stickers.

• Make fruit the everyday dessert. Try serving baked apples or a frozen 100% juice bar.

• Play sugar detective in the cereal aisle at the store. Teach kids to find the amount of sugars in cereals. Have the kids compare cereals they like and select the one with the lowest amount of sugar.

• Make good foods fun. Create a smiley face with fruit or cut fruit into shapes using cookie cutters. Source: United States Department of Agriculture,

Center for Nutrition Policy and Promotion

Weight control:

“If you want your child toturn out well, spend twiceas much time with themand half as much money.”

— Abigail Van Buren

“Life is like a coin. Youcan spend it any way youwish, but you only spendit once.”

— Lillian Dickson

“Chronic disease is afoodborne illness. We ateour way into this mess,and we must eat our way out.”

— Mark Hyman

“The simplest toy, one which even theyoungest child can operate, is called a grandparent.”

— Sam Levenson