ldquoAn ounce of prevention is worth a pound of curerdquo

Are You lsquoPulling the Ropersquoin the Right DirectionBy Greg Byrne Vice President and Director of Athletics

78087 0914

V O L 3 4 N O 5 S E P T E M B E R 2 0 1 4

When we hired UA Head Football Coach Rich Rodriguez he askedme one important question ldquoDoes everyone at the University lsquopullthe ropersquo in the same directionrdquo What he was really asking is Arethere divided factions on campus Does the Athletics Department workwell with other programs and do the former letter winners support themDoes the Tucson community want us to succeed I assured him that infact at the UA we are all ldquopulling the roperdquo in the same direction

Does that mean there is still room for UA Athletics to continue to improvewho we are on a daily basis and to develop our program into the bestprogram it can be Of course We strive to improve on a daily basis mdashacademically athletically and socially mdash in supporting our student-ath-letes We can improve our compliance program our facilities our strengthand conditioning programs our training and medical services our mar-keting and fundraising and our customer service

And as individuals each of us has an opportunity each day to improvewho we are and the contribution we make to the University of ArizonaWe can improve our personal lifestyle decisions to enhance our healthand well-being When we make this commitment we also become morelikely to make choices that improve who we are as an employee familymember and friend

As we start a new academic year I want to encourage each of you tomake that positive difference -mdash each and every day mdash for yourself andeveryone with whom you come into contact If you need ideas about howto improve your personal lifestyle choices a good place to start is UA Lifeamp Work Connections Go to lifeworkarizonaedu or call 621-2493 formore information Thanks for all you do to help the University of Arizonaldquopull our roperdquo in the right direction Bear Down

OuterAisle Fresh

2 copy HHI

If your only flour experience involves the all-purpose white variety it may be time to take a stroll through the baking aisle of your local grocery store and take stock of the many milled options now widely available Flour is any finely ground sifted grains nuts seeds legumes or certain vegetablesEach kind of flour has a different nutrition profile and cooking or baking qualities

Soy flour bull Made from milled soybeans bull High in protein bull Use to thicken saucesbull Good source of calcium and excellent source of iron and magnesiumbull Lower in carbohydrates than all-purpose flourbull Reduces fat absorption in frying batter or dough

Potato flourbull Ground from whole dried potatoes bull Use as a thickener for smooth creamy sauces soups gravies and frozen desserts

Flaxseed flour or meal bull Made by milling whole flaxseeds making omega-3s available

bull In baked goods use as a fat or egg substitute

Buckwheat flourbull Made from buckwheat a cousin of rhubarb bull Good for pasta and pancakes

Source Academy of Nutrition and Dietetics

A foray through theworld of flours

Oat flourbull Ground from oats bull Adds a rich nutty flavor and dense texture

Spelt flourbull Made from spelt an ancient grain and cousin to wheat

bull Has a mellow nutty flavorbull Can be substituted for wheat flour in baking

Become a freekeh fanFreekeh (pronounced ldquofree-kahrdquo) is anancient grain enjoyed for centuries incountries such as Syria LebanonJordan and Egypt Now freekeh is gaining popularity in America

Freekeh is made from young wheatand has a smoky nutty flavor and afirm chewy texture Freekeh cooks in 20 minutes and can be substitutedfor rice or couscous Enjoy freekeh asa cereal and in puddings soups andcasseroles

Freekeh isbull High in protein and fiber Onestudy showed freekeh has four timesthe amount of fiber as brown rice

bull Rich in lutein and zeaxanthinwhich have been positively associatedwith preventing age-related maculardegeneration

bull May help prevent constipation It can also act like a prebiotic toincrease healthy bacteria in yourdigestive tract

Note Freekeh is not gluten-freeIndividuals with celiac disease should avoid eating the grain

Source Academy of Nutrition and Dietetics

Tomato Freekeh Salad

bull 3 cups cooked freekeh bull 3 medium tomatoes chopped bull 1

tsp balsamic

vinegar bull 1 cup diced celery bull 1 cup c

ubed cucumber bull Juice from 3 lemons

bull 2 Tbsp extra-virgin olive oil bull 12 c

up cubed feta cheese Directions Add

tomatoes celery and cucumber to cooked fre

ekeh Mix balsamic vinegar

lemon juice and olive oil Pour over sala

d and mix Add cheese just before

serving Serves 4 Per serving 254 c

alories 12 g fat (4 g saturated fat)

17 mg cholesterol 240 mg sodium 35 g carbohydra

te 7 g protein

Whole-grain flours and nutflours may turn rancid over time

Refrigerate or freeze flours in airtight containers to keep

flourrsquos powdery quality

GetMoving

3

Add poles to your walking routine Poles may help to increase

your workout and protect your knees and ankles

The down and dirty onmaking it through a mud runbull Lengthen distance Train for at least the race distanceMany mud runs are 5k (31 miles) to 10k (62 miles)You may want to train for longer distances than the actual race distance so you have the endurance to make it through the distance plus the obstacles

bull Vary terrains Many mud runs are done through grassy fields (including knee- and waist-high grasses) and on uneven terrain so incorporate these terrains into your training Running in grass is much different than running on a sidewalk or paved road

bull Incorporate full-body strengthening Review the list of obstacles on the run registration Then design a well-rounded full-body strength training program to prepare for the obstacles Climbing ropes and swinging across monkey bars use upper body strength crawling across cargo nets uses upper and lower body strength and pulling yourself through muddy water relies on upper body lower body and core muscles Typical strength exercises such as push-ups pull-ups squats and planks can prepare you for these events Shoot for two to three strength-training days per week

If yoursquore thinking about participating in a mudrun here are some training considerations

How to hold a plank longerPlanks can help to strengthen the core muscles in your abdomen back and hipsThe plank involves holding the push-up position for an extended time with your bodyrsquos weight being supported on your forearms elbows and toes

Holding a plank can be challenging particularly when just starting outTo hold a plank longer

bull Do a plank every daybull Turn your stop watch over so you canrsquot see itbull Read a magazine article or watch TV as a distraction bull Hold the plank until itrsquos uncomfortable Then hold the plank for 10 seconds more

active alternatives to screen time

If watching television working on a computer or thumbing a mobiledevice is eating up all your time andpreventing you from getting yourdaily dose of physical activity skipscreen time in exchange for exercise

bull If you feel the need to textfriends walk and talk with friends in person instead

bull If you like watching sports onTV play the sport yourself insteadJoin a community softball team orlocal bowling league for instance

bull If you spend hours on the computer being virtually social in online communities (ieFacebook Pinterest LinkedInInstagram) get social in the realworld Sign up for a fitness class orprofessionalpersonal enrichmentclass Consider volunteering for ahome-building project or commu-nity cleanup

Aim to get at least 30 minutes dailyof physical activity and encouragechildren to get at least 60 minuteseach day

Source Academy of Nutrition and Dietetics

3

TheWholeYouPhysicalHealth

4 copy HHI

Shaking shinglesHere is what you need to know Both adults and children can get shingles however only individuals who have had chickenpox are prone to the painful rash After chickenpox clear the virus stays dormant inside the body For reasons not clear to doctors the virus can become active again resulting in shingles

One to five days before the rash develops it is common to feel pain itching or tingling If you experience these sensations contact your doctor immediately

Symptoms of shingles includebull Rash bull Blisters bull Fever bull Headachesbull Joint pain bull An overall ill feeling bull Interference with hearing taste or vision

The only way to reduce the risk of getting shingles is through vaccination but a vaccine has only been approved for people 60 years of age and olderAntiviral medications and anti-itchingpain creams can be prescribed by a doctor but treatments are most effective when shingles are detected early

Sources US Centers for Disease Control and Prevention US National Library of Medicine

One out of three people develops shingles (Herpes zoster) at some point duringhis or her lifetime Protect yourself from a severe outbreak by learning more about the painful rash

Put a hold on moldMold spores float in the air every-where mdash outdoors and inside homesand buildings Indoors mold sporesbecome a problem when they landon surfaces that are moist or wet andmold begins to grow Mold spores willnot grow without moisture

Mold can cause health issues insome peopleTo prevent moldgrowth bull When water leaks or spills happen indoors make sure wet ordamp materials are dried within 24 to 48 hours

bull Clean and repair roof gutters regularly

bull Make sure the ground slopesaway from the building foundationso water doesnrsquot enter or collectaround the foundation

bull Keep air conditioning drip pansclean and the drain lines unblockedand flowing properly

bull Keep indoor humidity low If possible keep indoor humidity below60 (ideally between 30 and 50)relative humidity Condensation ormoisture collecting on windowswalls or pipes can be a sign of highhumidity

Source United States Environmental Protection Agency

If you experience pain while brushing or flossing or wince in pain when eating ice cream you may have sensitive teeth Having sensitive teeth is fairly common and can be brought on bybull Tooth decay bull Fractured teeth bull Worn tooth enamel or fillingsbull Gum disease bull Exposed tooth roots bull Recessed gums

Sensitive teeth can be treated in different ways Your dentist can select the best treatment depending on the cause of the sensitivity

The best way to prevent sensitive tooth pain is with proper oral hygiene and brushingflossing practices

Source American Dental Association

Brush away tooth painLog everything you eat and drinkand how much Seeing a list inwriting of what you put in yourmouth may help you to not over-consume

TheWholeYouEmotionalHealth

5

Breaking badhabits for good

Made some healthful changes but occasionally get tempted to return to bad behaviors Here are tips to help

resist the pull back to old ways

bull Plan ahead For example pack healthful snacks for work so you wonrsquot be lured by the junk food in the vending machine

bull Wait it out Remind yourself that the urge will pass Find a distraction until the temptation fades Focus your attention on your fitness goal

bull Talk to yourself Ask yourself ldquoWhat will make me feel better about myself later mdash sticking with my wellness change or dropping itrdquo

Source Mental Health America

Does your child express any of the following feelingsbull Emptiness bull Not enjoying everyday pleasuresbull Hopelessness bull Sadness bull Guilt bull Worthlessness

Does your child have difficulty with thinking-related tasksbull Concentrating bull Completing school work bull Maintaining good grades bull Making decisions

Does your child complain of certain physical problemsbull Headaches bull Stomachaches bull Sleeping problems bull Joint or backaches bull Lack of energy bull Weight or appetite changes (gain or loss)

Does your child suffer from behavioral problemsbull Wanting to be alone most of the time bull Irritabilitybull Not wanting to go to school bull Cutting classes or skipping school bull Restlessness bull Having difficulty getting along with othersbull Dropping out of sports hobbies or activities

Does your child talk or think about suicide death or other morbid subjectsIf you think your child may suffer from depression contact a mental-health professional

Depression can affect anyone at any age evenyoungsters According to the National Institute of Mental Health roughly 112 of 13- to 18-year-olds in the United States have suffered from a depressive disorder at some point during their lives Learn the warning signs

Dealing with depressionwhile growing up

Top tips to clean yourhouse in no time bull Keep all cleaning supplies in aplastic carryall and take it fromroom to room This way you wonrsquothave to run back and forth betweenrooms for supplies Your carryall might include dust cloths paper towels a feather duster scrubbingpads an all-purpose cleaner furniturepolish window cleaner and largegarbage bags

bull Clean each room from top to bottom and right to left Start at one end of your house and clean tothe other end in order of rooms

bull In each room use the garbage bag to empty wastebaskets and throw away other trash and clutter

bull When cleaning windows first wipe windowsills clean of dust Thisway the dust doesnrsquot get wet whenyou spray the windows with cleanerand make a muddy mess

bull Vacuum last to vacuum dust orcrumbs you knocked onto the floorfrom other cleaning

Sources National Institute of Mental Health Mental Health America

If yoursquore feeling stressed give yourself a quick forehead massage Lightly rub your forehead and temples Pressmore firmly in areas where itfeels good

FiscalFitness

copy HHI6

Which route to take Tradein your old car or sell ityourselfTrading in your vehicle at the dealership is quick and easy the dealer handles allthe paperwork However yoursquoll likely get less money for your old car than if you soldit yourself

On the flip side by selling your vehicle on your own you may get more money foryour car but selling it yourself will take more effort Yoursquoll need to market the carand it could take time to sell Yoursquoll also need to absorb the cost of making your carpresentable and passing any inspections or emissions tests

If you decide to sell your vehicle on your ownbull Try to have all service records complete and neatly arranged for prospective buyers to review

bull Set the asking price a few hundred dollars more than you really want so you have room to negotiate

bull Put everything regarding the sale in writing

bull Ask to be paid with cash or by cashierrsquos check Personal checks can bounceSource Kelley Blue Book

Spread the wealthSave for multiple goalsAlthough financial professionals typically recommend saving for one goal and then tackling anothersome people feel better if they aremaking headway in more than onefinancial area

Herersquos how you can save for threecommon financial goals at once Say you have $500 a month to devoteto your goals Put 50 ($250) towardyour emergency fund 25 ($125)toward your retirement savings and25 ($125) toward your childrsquos college savings

Once your emergency fund reachesyour desired level (three to six months of living expenses is recom-mended) consider upping what youput into your retirement to 75($375)

Make your money go furtherbull Take advantage of an employerrsquoscontribution match to your retire-ment account if offered

bull Open a 529 college savings account which allows you to save for your childrsquos college education free from federal income tax Somestates also offer tax advantagesSource National Endowment for Financial Education

The Social Security Administration (SSA) decided a few years ago to stop sending paper Social Security Statements in the mail because of budget issues You can and should still check your recorded earnings and potential benefits periodically by creating an online account Go to SocialSecuritygovmyaccount to get started

Make a habit of reading your statement carefully each year bull Make sure your earnings information is correct because your future benefits from the SSA will be based on your recorded earnings

bull Use the statement as a yearly financial planning tool to help figure out your income in retirement and how much money you may need to supplement your Social Security benefits The statement also provides details about your spousersquos and dependentsrsquo possible benefits if you die and your benefits if you become disabled

Why you should check your Social Security StatementSource Womenrsquos Institute For A Secure Retirement

Getting ready to buy a new car and need to get rid of your old one

Mark Your CalendarsFor more information on the programs listed below please call 621-2493 or visitour website at lifeworkarizonaedu

FOOD Day 2014Mark your calendar for this popularevent on main campus mdash WednesdayOctober 22 from 10am to 2pm See ourwebsite for more details

Maricopa County EmployeeWellnessLife amp Work Connections offers worklife and employee wellness program-ming every month at the PhoenixBiomedical Campus Check lifeworkarizonaedu wswphoenixcampusfor the schedule Contact Jodi CharvozRegistered Dietitian Nutritionist andACE Personal Trainer to schedule anutrition or fitness consultation atjcharvozemailarizonaedu

Open Employee Health Screening DatesSeptember 18 October 23 November 20 December 11Registration required Please register online at lifeworkarizonaeduwswhealth_screeningsThis 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 topicsThe following will be held on Tuesdaysin the Kuiper Space Sciences BuildingRoom 309 from 10 to 11am and onWednesdays in the Kiewit Auditoriumfrom noon to 1pmTuesday September 16 Wednesday September 24

Presenter Christy Wilson RDN The Facts on Fad Diets Separate theHype from the Science Tuesday October 28Wednesday October 22Presenter Nancy Rogers MS RDNNutrition and Blood PressureTuesday November 4Wednesday November 5Presenter Christy Wilson RDNHealthy Holiday EatingTuesday January 13Wednesday January 14Presenter Christy Wilson RDNFacts on Dietary Fats and Heart DiseasePreventionTuesday 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 communi-ty and gives us some much neededphysical activity Join Nancy RogersCoordinator for Employee Wellness andHealth Promotion as she facilitatesthese walks

Resistance Bands for StrengthClassesMondays Kiewit Auditorium noon to1240pmWednesdays Student Union TubacRoom (4th floor) noon to 1240pmFridays University Services Building(USB) 1230 to 1pmPlease check lifeworkarizonaeduwswstrength_training for location

Creative Walking for Health PathwaysTake a look at lifeworkarizonaeducwphome and use it to guide a walk-ing adventure on the UA main campusStart with the general area on campusyoursquod like to visit (north central his-toric or south campus) Under each

location you will find options to fit yourmood Parks and Quiet Places WaterFeatures Architectural Landmarks and Sculptures Views and Vistas orMuseums Galleries and LibrariesDiscover the incredible wealth of walk-ing destinations you can enjoy

Employee Wellness FacebookPage and TwitterFor all the latest ldquolikerdquo us at EmployeeWellness mdash The University of Arizona orfollow the link at lifeworkarizonaedu

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 themenuVisit smartmovesarizonaedu

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 1130am or the StudentUnion Copper Room (4th floor) from 9to 11am on the following dates mdash noneed to register September 3 October1 November 5 and December 3Visit lifeworkarizonaeduwswavailableclassesweightchallenges for updatestimes and locations

Tai Chi for HealthTai Chi is a mindbody activity knownfor its health benefits including stressreduction balance and joint painimprovement UA Life amp Work Connec-tions offers free Tai Chi for Health andTai Chi for Energy classes Registration isrequired Check lifeworkarizonaeduwswclassestaichi for the currentclass schedule

Backndashto-School TipsWith school back in session therersquos still time to check our annual ldquoBack-to-School Tipsrdquo Email jungcemailarizonaedu with your child care or flexible work questions

Continuous OfferingsFor more information on any pro-grams please call 621-2493 For

(Continued on page 8)

ldquoIf you have nothing to be grateful for check your pulserdquo mdash Author unknown

ldquoChildren are unpredictable

You never know what inconsistency theyrsquore

going to catch you in nextrdquo

mdash Franklin P Jones

ldquoPeople say that losingweight is no walk in thepark When I hear that I think yeah thatrsquos the

problemrdquo mdash Chris Adams

ldquoYou learn something every day if you pay attentionrdquo mdash Ray LeBlond

YourHealthMatters

Sept 1 ndash 7 Guava The fruit comes in skins of yellow red or purple Use it in drinks and jellies You can eat theentire fruit including the seeds

Sept 8 ndash 14 Cardoon Similar to celery in looks and toartichokes in taste it can be eaten cooked or uncooked

Sept 15 ndash 21 Persimmons The fruit can be peeled and then eaten as a snack added to salads or made intocookies cakes or puddings

Sept 22 ndash 30 Kohlrabi (cabbage turnip) This vegetabletastes like a mixture of cucumber and mild broccoli It canbe eaten raw or cooked

Add more fruits and vegetablesSeptember is Fruits and Vegetables mdash More Matters Month

Itrsquos a perfect opportunity to explore new produce options foryour meals and snacks How about committing to trying

something new each week in September Here are some ideas

program information for Maricopa County please check lifeworkarizonaeduwwaoffcampus

Individual CounselingConsultation Free voluntary and confidential counselingIssues include but are not limited to alcohol and drug abuse marital or relationshipdifficulties parenting issues stress anxiety depression and jobcareer difficulties

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 apersonalized phone or in-person consultation infanttoddler preschool or school-agecare needs please call 621-9870 Visit lifeworkarizonaedu for forms guidelinesand 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 caregiversIndividual consultations are available by calling 621-9870

NutritionFitness 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

WorkLife Support Please call 621-9870 to learn more about new ways of work-ing Consultations and group presentations are available regarding University workplaceworkforce issues Flexible scheduling alternative work arrangements planning tips and strategies

Employee Mini Health Screening We will come to your department for groups of12 or more assess blood pressure total cholesterolHDL body fat at your locationPlease call 621-2493 to schedule a department screening or for more information

Mark Your Calendars(Continued from page 7)