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sISSUE 01FALL 2010

Ergonomics 101Is your body stiff, sore, and achy by the end of the day? Do you often go home with a headache? 

Improper ergonomics may be the culprit. Static postures (sitting for too long) or repetitive movements (continual mouse clicking) can contribute to sore, aching, burning or numbness in your muscles and joints that may eventually lead to Repetitive Strain Injury (RSI). RSIs are increasing as our society becomes more sedentary; however, they are completely preventable. To promote proper ergonomics and prevent the onset of RSI:

•Ensure your workstation is properly set up with appropriate equipment.

•Choose a chair that is fully adjustable and fits and supports your body.

•Maintain a neutral body position when conducting your tasks, as deviating from this position is the number one reason for onset of injury.

•Get up and move! We should be moving or stretching at least once every hour for at least two to three minutes.

•Exercise regularly, eat healthy, get plenty of rest, and reduce stress. Your body will thank you for taking care of yourself.

There is a wealth of knowledge and resources surrounding proper ergonomics, much of which can be accessed via AU's Ergonomics Website: http://intra.athabascau.ca/hr/ohs/ergonomic-landing.php. Take some time to assess your own workstation, work habits, and lifestyle to evaluate how you can improve your ergonomic set up and ensure you are doing what you can to prevent RSI.

If after completing a self assessment you still have concerns about your workstation, AU has more than 20 trained ergonomic assessors on staff ready and able to help you transform your workstation into tip-top shape. Simply complete an ergonomic assessment request form and one of the assessors will contact you: http://intra.athabascau.ca/hr/ohs/ergonomicform.php.

Stay tuned to future wellness newsletters for more in-depth ergonomics-related knowledge and tips. 

Inside:A Little Bite of Nutrition 2President’s Wellness Donation 2What’s Next in Wellness 3Wellness Workshops 3Fun in the Sun 4Southwest Citrus Chicken Salad 4

upcoming eventsThe summer was full of sun and fun; however, the heat will rise in the fall with some fabulous upcoming wellness activities, challenges and workshops. For more detail, see page 3.

oct/nov dec/jan feb/marupcoming eventsThe summer was full of sun and fun; however, the heat will rise in the fall with some fabulous upcoming wellness activities, challenges and workshops. For more detail, see page 3.

oct 25 - 29Wellness Fall Scavenger Hunt

nov 22 - dec 10Trek to the North Pole

feb - marStress Relaxation Techniques(exact date TBA)

upcoming eventsThe summer was full of sun and fun; however, the heat will rise in the fall with some fabulous upcoming wellness activities, challenges and workshops. For more detail, see page 3. oct 26

Staying Cool at Menopause: Every Woman’s Personal Journey

springWatchable Wildlife Interpretive Signs on the Muskeg Creek Trails

upcoming eventsThe summer was full of sun and fun; however, the heat will rise in the fall with some fabulous upcoming wellness activities, challenges and workshops. For more detail, see page 3.

novBoosting your Positive Outlook Wellness Seminar(exact date TBA)

upcoming eventsThe summer was full of sun and fun; however, the heat will rise in the fall with some fabulous upcoming wellness activities, challenges and workshops. For more detail, see page 3.

nov 19 - 20AU Community Christmas Craft Fair

A Little Bite of NutritionLet us start by dispensing with one myth: in the great majority of cases, the cause (of gaining weight) is not in the genes we inherited from our parents. Rather, the cause is to be found in our lifestyles. Here is an anecdote that illustrates the point.

A man visits his doctor who tries to gently but firmly explain to him that he needs to lose some weight. “But doctor, it’s not my fault. Being fat runs in my family.”

“Yes, I know,” replies the doctor. “You’re fat. Your wife is fat. Your kids are fat. Even the dog is fat. It runs in the family.”

Excerpt provided by Dr. Norman Temple, AU Professor of Nutrition from his book Add Years to Your Life and Life to Your Years. Visit the Wellness Moodle Site: http://projects.lms.athabascau.ca/mod/forum/view.php?id=212

Our staff are dedicated!

The Wellness Team receives $4,000 annually from the President’s office to disperse to AU employees participating in activity-based fundraising towards registered charitable organizations. It is a direct donation to the organization that the employee is associated with (i.e. volunteer work or a participant in a specific registration event).

For more information on the President’s Wellness Donation, visit the wellness website: http://intra.athabascau.ca/wellness/donation.htm

March - MayCeleste Lavalee – MS Society of CanadaJordanna Chipiuk – MS Society of CanadaBarbara Kowalchuk and Diana Brade – Alberta Cancer Foundation

June - AugustButch Brennan – MFRD Motorcycle Ride for DadJason Foster – MS Society of CanadaDerek Briton – University Hospitals FoundationJill Calliou – Alberta Cancer Foundation

President’s Wellness Donation

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Wellness Workshops

Staying Cool at Menopause: Every Woman's Personal JourneyTuesday, October 26, 20107:00 p.m. to 9:30 p.m.

AU employees, their families, and the surrounding community are invited to learn more about the process and symptoms of menopause, the latest research surrounding bio-identical hormone therapy, lifestyle and nutrition choices, and options to help manage menopause symptoms. This very popular and informative workshop is being presented in cooperation with Athabasca Family and Community Support Services (FCSS) and Grey Nuns Community Hospital Edmonton. Cost of registration is $25. Teleconference is available. To register, please contact Nichole at ncollins@athabascau.ca or 780-675-6461.

Boosting Your Positive Outlook Wellness SeminarNovember 2010Define stress, understand how negativity fosters further stress and physical symptoms, and develop strategies for boosting your positive outlook. Open to all AU employees, this one-hour wellness seminar is brought to you by Shepell FGI, an AU Employee Assistance Provider. Further details will be sent via all-staff email in the coming weeks.

Stress Relaxation TechniquesFebruary or March 2011Learn how to combat the physical symptoms associated with feeling "stressed out" and deal with stress proactively through Stress Response.  Open to all AU employees, this one-hour wellness seminar is brought to you by Shepell FGI, an AU Employee Assistance Provider. Further details will be sent via all-staff email in the coming weeks.

Have suggestions for upcoming wellness initiatives?  Feel free to contact wellness@athabascau.ca with your ideas. Thank you to everyone for your support of wellness initiatives at AU and for making positive steps toward your own personal health and wellness. 

What’s Next in WellnessWellness Fall Scavenger HuntOctober 25 - 29, 2010Take some time to exercise your legs and your brain by competing in this fun-filled wellness challenge focused on fall findings, a little fitness, the environment, and of course activities relevant to AU. Visit the AU Wellness Moodle Site for more information: http://projects.lms.athabascau.ca/course/view.php?id=13.  There are a lot of prizes to be won in this adventure!

AU Community Christmas Craft FairNovember 19 - 20, 2010For over a decade, AU has hosted a community craft fair to showcase local artisans with one-of-a-kind arts, crafts, baked goods, specialty items, and fabulous holiday gift ideas. Patrons will also enjoy local entertainment, refreshments, and door prizes during the two-day event. Donations to the

Food Bank will be accepted in lieu of admission. If you are interested in booking a table or would like to provide entertainment, meals or a children's area as a fundraising opportunity, please contact Sherri at sherrib@athabascau.ca or 780-675-6808.

Trek to the North Pole ChallengeNovember 22 - December 10, 2010Embrace winter with fitness in this search for Santa adventure. You and your team of 10 will trek to the North Pole by completing at least 30 minutes of physical activity each day.  Many thanks to AU’s Stewart Foss, who has built us a great little website to track your progress, your team's progress, and let you know which team is in the lead—to help foster a little friendly competition. Great prizes are to be won and you will help whisk away those extra holiday season pounds. Stay tuned for more information in early November.

Watchable Wildlife Interpretive Signs on the Muskeg Creek TrailsThe Muskeg Creek Trails located just outside AU’s back door provide many kilometres of groomed trails for walking, jogging, skiing, adventuring, and nature watching. Over the past few months, the Wellness Committee has been working with Science Outreach, the Town of Athabasca, and the Government of Alberta Sustainable Resource Development to update the Watchable Wildlife Signs on the trails. In the coming months, the signs will increase from 14 to approximately 50. Stay tuned to your emails and bulletin boards in Spring 2011 for the announcement of a nature walk on the Muskeg Creek Trails with AU's Dr. Roland Treu, to learn what nature has to offer in our own backyard.

Get fit at a discount!

The AU Wellness Team has been working with AU Purchasing over the past year to obtain corporate rates for AU employees and their families at various fitness centres and fitness equipment stores across Canada. We are getting close to announcing some great deals so stay tuned for the launch of this very exciting program.

Image: www.sxc.hu

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Fun in the SunWhat a summer of fun and prizes brought to you by the Wellness Team. Over 100 prizes and gifts were given out over the spring and summer. Here is a recap of some of the events we held this spring and summer:

Spring into Fitness Challenge - MayOver 1,000 combined hours of physical activity were completed by participants during the event. For every 30 minutes of activity completed, participants were able to enter their names into a draw. Wow—what an impressive effort by all!

Guided Tour of Muskeg Creek - MayDr. Roland Treu and the Wellness Team guided a walking tour through the Muskeg Creek Trails on May 25, 2010. Participants enjoyed the striking splendour and awesome weather.

“The Work” Presentation - JuneMichael Cenkner educated us with his presentation on “The Work.” The presentation was an overview of “The Work of Byron Katie,” which is a transformative method of enquiring into stressful beliefs and its impact on us.

First Week of Summer Foot Rally - JuneParticipants were encouraged to walk, jog, or run one of the marked routes along the Muskeg Creek Trails. The trails varied in length and difficulty, so many participants were able to complete this event no matter their fitness level. The event ended with a blast, as the Wellness Team hosted a BBQ lunch on June 25, 2010.

The fun does not end with the sun! There are many more activities planned for this year. Watch for the posters and all-staff emails advertising these upcoming events.

Southwest Citrus Chicken SaladIn a large bowl or container (preferably something with a lid), mix together:

2 cups chopped cooked chicken4 ribs celery, diced1/2 small red or white onion, diced1 can kernel corn, drained1 1/2 avocado, chopped (optional)1 can black beans or chick peas, drained and rinsed

Dressing:

4 sun-dried tomatoes, packed in oil, drained and finely chopped5 - 6 tbsp. lime juice1/4 cup olive or canola oil1/4 - 1/2 tsp ground corianderpinch of dried chili flakessea salt and pepper to tastelittle finger-sized bunch of fresh cilantro, finely chopped (optional)

Shake dressing in a jar until thoroughly mixed and pour over salad. Put the lid on or cover and give the whole thing a shake to combine. Serve immediately or refrigerate to marinade overnight.

Wellness Team – Who We AreThe Wellness Team is a dedicated group of employees from across programs and departments at AU Central, CIM, AU Edmonton, AU Calgary, and home office locations who are taking a grass roots approach to capture and channel energies into healthy activities that are important to AU employees. The Wellness Team meets once a month to develop new initiatives that promote and support the awareness and actions of all dimensions of wellness within the AU community.

The initiatives developed encompass all five dimensions of our wellness wheel: mind, body, spirit, environment, and community wellness. Our goal is to educate and promote wellness while having fun!

If you are interested in getting involved with the committee, have any ideas to share, or know of a possible presentation or event idea, please contact wellness@athabascau.ca.

Fresh ideas and new members are always welcome!

Recipe submitted by Heidi Schreiner Image: www.sxc.hu

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