Weigh

Wellness Newsletter Summer/Fall 2015

A PUBLICATION OF KENT STATE UNIVERSITY HUMAN RESOURCES

A Word from the Wellness Coordinator 1

Fifth Annual “Let’s Take A Ride/Walk” 2

2015 Annual Heath Screening in Full Swing 2 - 3

2016 Benefits Open Enrollment3

Promoting Heart Health and Awareness Across Kent State’s Campuses 4 - 5

Power Walking5

Ask the Expert: Know Your Numbers – Dr. Schechter 6 - 7

More YUM for your Buck: Packing a Lunch is Better for You and Your Wallet8

Time Management 1019

Fit for Life Workshops Continue throughout the Academic Year10

Wellness Opportunities Calendar10 - 11

A Word from the Wellness Coordinator

We ask it every year, or at least, I do, “Where is the summer going?” Embrace these last days of summer before children go back to school and fall is upon us. Take an end of the summer getaway to Cedar Point or Kings Island, enjoy an Indians baseball game, a canoe or kayak trip, relax with family and friends on a picnic or maybe even a night at the drive-in. Knowing cooler weather is on its way entices us to enjoy our end of the summer hoorays! When you’re making your plans, take an opportunity to review the many discounts available to all Kent State staff and faculty through the Best Benefits Club.

And, as the summer continues to make its way into the fall, don’t forget to take advantage of our local farmers for some berry and apple picking. You will find some ways to enjoy yourself, such as the American Heart Association Heart Walk on Oct. 17 or the Fifth Annual Ride/Walk scheduled for Sept. 10. Both events can be found within our newsletter along with details on how to register. In addition, you will find a series of activities for individuals and families alike on the final page of our newsletter under Upcoming Activities and Events.

Laura KenneyCoordinator, University Wellness

I encourage you to reflect on the summer and your healthy choices or lifestyle changes you’ve made. Whether it is a walking program, healthy eating or gardening, keep up the momentum and ask, “What will keep me motivated?” Write your motivation down and keep it visible for those days that you just might need an extra push. Keep up the good work, enjoy each day, and take care of yourself.

OneWellU Wellness Summer 2015 | Page 2

Fifth Annual “Let’s Take a Ride/Walk”

Once again Kent State University faculty, staff and students are invited to walk or ride a bicycle down the Lefton Esplanade for the fifth annual “Let’s Take a Ride/Walk” event on Thursday, September 10. Enjoy a ride/walk with your colleagues to the Kent State Conference Center where you will be served a free lunch and receive a gift bag filled with promotional items and coupons to downtown Kent restaurants and businesses.

Participants are asked to register for the event. Riders are encouraged to either bring their own bicycles or borrow one from Flashfleet.

Registered participants will meet at 11:30 a.m. at the Kiva Lobby and walk down the Lefton Esplanade to the Kent State University Hotel and Conference Center. Alex Piteo, president of Miracle on Main Street office and co-chair of the event, says this event is a good way for Kent State employees to learn about lunchtime options available in downtown Kent and also gives downtown Kent businesses an outlet to share what they have to offer. “We started this event five years ago to create a link from the Kent Campus to the downtown area while the Lefton Esplanade was being completed,” says Piteo. “We also wanted to encourage the ride/walk exercise involved in the event as a part of adopting a healthier lifestyle.”

To register for Let’s Take a Ride/Walk event.

For more information on this event, please contact Mary Mundy, Kent State University, Office of the University Architect, at 330-672-9618 or Alex Piteo with Miracle on Main Street at 330-673-6115.

2015 Annual Health Screening in Full Swing

The Division of Human Resources, along with partners Be Well Solutions and University Health Services kicked off the annual health screening program for 2015. This year’s screening events began on April 21 and will continue throughout the year. To date, a total of 6 events have been held, with more than 225 employees participating.

Full-time, benefits-eligible employees may register for the screenings via an online web portal supported by Be Well Solutions. This secure and confidential portal serves not only as a place for employees to track and monitor their own health and wellness progress, but it also offers numerous resources to educate participants on topics such as food, fitness, and stress management. All participants have a personal account that includes an online health risk assessment, as well as a

personal health risk profile. The health risk profile encompasses results from the health risk questionnaire, as well as any past health screening information, such as cholesterol, blood pressure, and glucose levels. The secure portal allows employees to track health screening results from year to year.

The entire annual health screening, including fingerstick blood analysis, blood pressure, body mass index, and review process takes approximately 30-45 minutes to complete. Employees receive a light breakfast immediately following the screening. As an added incentive, all participants receive a free MOVBand wrist-worn activity tracker. For 2015, any employee who already owns a MOVBand, will receive a $25 gift card for Dick’s Sporting Goods for completing the process.

Summer 2015 | Page 3OneWellU Wellness

2015 Annual Health Screening in Full Swing (Cont.)

Additionally, participants have the opportunity to reach out to a certified health coach from Be Well Solutions to assist them with setting any health goals they desire. The health coaches will help employees start with identifying realistic goals and provide support and encouragement along the way. The top quartile of employees that are identified as high risk will receive a confidential invitation to work with a health coach, however this is not required.

2016 Benefits Open Enrollment

The Division of Human Resources will conduct its annual benefits open enrollment activities during September and October. Open enrollment and wellness fairs will be held at each of the eight campuses as well the College of Podiatric Medicine and the Twinsburg Regional Academic Center to kick off the annual event. Employees will have the opportunity to meet with insurance vendors, financial advisors, wellness exhibitors, and University Benefits staff.

Again this year, the university has contracted with Be Well Solutions to conduct free personal health screenings for all full time, benefits-eligible employees at each of the fairs. The health screening includes a health risk assessment, blood pressure reading, cholesterol and glucose level test, and body mass index measurement. Each health screening participant will receive his/her biometric results on-site along with a health education briefing to explain their results. Please visit Kent State University Benefits/Wellness for registration instructions.

The Kent fair will also include a free flu shot clinic (University Health Services), a free foot screening (College of Podiatric Medicine), a healthy food preparation demonstration (University Dining Services) and retirement and financial planning seminars. During the event, staff and students from Recreation Services will provide live fitness and exercise demonstrations. All fair participants will receive compli-mentary promotional items and chances to win door prizes offered by the fair exhibitors. Eligible employees will have the opportunity to make their annual benefits elections electronically using the Banner self-service system. The open enrollment election period begins on Sunday, October 11, 2015 and concludes on Friday, October 23, 2015. During the open enrollment period, Human Resources and Information Services staff offers employees constant assistance and support. Employees have access to an Open Enrollment Hotline, the Information Services Helpdesk, an on-line open enrollment booklet, and an on-line video tutorial. In addition, Benefits staff host open enrollment computer labs and informa-tion sessions during the two-week period.

Benefits-eligible employees will be receiving additional information to their homes and kent.edu email address in the upcoming weeks. For questions regarding open enrollment, employees may call the Benefits Office at 330-672-3107 or email benefits@kent.edu.

Additional health screening events have been sched-uled at each of the 10 annual open enrollment fairs to be held at each campus. For an updated schedule, please visit the OneWellU website and login to the Be Well Solutions site.

Summer 2015 | Page 4OneWellU Wellness

Promoting Heart Heath and Awareness Across Kent State’s Campuses

By: Ashley Smith, Kent State University ‘17 MPH Student

Since 2009, Kent State University has participated in the American Heart Association (AHA) Heart Walk each fall in Summit County. In years past, the University of Akron was a main sponsor, and faculty, staff and students from Kent would take a road trip to Summit County to participate.

This year, Kent State is proud to announce that for the first time, Portage County is going to have its own Heart Walk! The event will be held at the Northeast Ohio Medical University (NEOMED) on Saturday, October 17, 2015 and all faculty, staff and students are invited to attend! Next year’s walk will be held at Kent State University - Kent campus.

Festivities begin at 9 am and the 2.5-mile walk begins at 10 am.

The College of Public Health has started a team that is walking together, however, any faculty, staff, and students, or their families, can join to walk with the team in representation of Kent State. As a team, the College of Public Health has a goal of providing 100 walkers for the Heart Walk in October. “Last year, we had over 50 walkers from KSU at the Heart Walk. This year, we would like to see that number double and represent individuals from all over campus, not just from our department [Public Health],” Hallam said.

In addition, the College of Public Health team has a goal of raising $8,000 for AHA, which will help support the overall goal of $470,000.

“Being present at the walk is important, but the donations are also important because they demonstrate that we support heart and stroke research. This year, since the walk is being hosted in Portage County, we have the opportunity to support research and programs right in our own backyard,” Hallam commented.

Kent State’s walking team is being championed by Dr. Jeff Hallam, Chair of Social and Behavioral Sciences in the College of Public Health. Hallam has served on the board for AHA for many years. When he started working at Kent State two years ago, he was chosen to be the Campus Leader for all AHA events because of his passion and enthusiasm associated with fighting heart disease. “Heart disease continues to be the number one cause of death in the U.S. each year. Through the walk, we can continue to do research and conduct programs to prevent heart disease,” Hallam stated.

John Hallam, KSU College of Public Health

Summer 2015 | Page 5OneWellU Wellness

Promoting Heart Heath and Awareness Across Kent State’s Campuses (Cont.)

Individuals who sign up by September 17th will be entered to win a $250 visa gift card.

If you would like to represent Kent State by walking in the 2015 Heart Walk, or would like to donate toward this great cause (or both!), please visit heartwalk.org All participants who sign up to walk in the Heart Walk will get a free t-shirt. If you have any questions or would like to get

more involved, please contact the Public Health Team Captain, Ashley Smith, at asmit283@kent.edu.

Will YOU join Kent State in raising awareness for the American Heart Association and cardiovascular disease?

Power Walking

By Lesli Brooks

Who can benefit from power walking? Anyone! Whether on flat city streets or hilly country roads, power walking has no boundaries. Walk in the morning before you start your day. Walk during your work lunch break. Walk in the evening for a calming, yet productive way to exercise and relieve tension before you turn in for the night. It is extremely important to add physical activity to your daily routine to promote personal well-being.

Walking is an everyday activity that can be transformed into a great exercise plan. For most healthy adults walking three to five days a week for thirty minutes at a moderate intensity is proven to be more beneficial than running. The benefits of this weight-bearing exercise certainly do outweigh the risks when you compare walking to running. Some of the benefits from power walking include increased metabolism, endurance, stabilization, balance and stress relief. There is also a lower risk for injury compared to running because there is less impact on your joints.

A good indication that you’re walking at a moderate intensity is when you can walk and talk comfortably without becoming short of breath, and begin to lightly perspire. Wearing the proper attire can help make you feel comfortable, along with the right shoes. Shoes are the most important attire to ensure a pain-free exercise. Be sure that they are closed toe, have plenty of arch support

bring hand/ankle weights since using them over a long distance could be harmful to joints and ligaments.

Proper walking form is also important to focus on in order to gain maximum benefits. Your heel should always hit the ground first, and then the front of your foot to power-push the body forward and activate all of the leg muscles. Your posture should be upright with your abdominals activated and your tailbone tucked under. Arms should be loosely bent, while you add a small pumping action derived from your shoulders. Also, make sure to “wiggle that middle” because doing so incorporates your gluteus maximus, which is a large muscle, located at your back-side that assists in speed and power while walking. We look forward to seeing you at our next speed walking outing!

**To route your next journey whether by walking, hiking or biking, go to mapmyrun.

and are a ½ a size larger than what you normally wear so that the toes and foot have room to expand. Other necessary items to bring are a hat, sun block, a water bottle and even your best two- or four-legged friends. Do not Lesli Brooks

OneWellU Wellness Summer 2015 | Page 6

Q. What numbers are important to heart health?

A. Heart disease is the leading cause of death in the United States – someone dies from a heart attack or stroke every 40 seconds. Heart disease is largely preventable if we focus on controlling risk.

When doctors look at your heart disease risk, they look at several factors, including your daily exercise and dietary habits, tobacco use and family history. They also look at certain screening numbers, including blood pressure, cholesterol, blood sugar and body mass index (BMI). Today we’re going to concentrate on cholesterol measurements.

Q. How do cholesterol levels relate to heart health?

A. Your heart is a pump with hoses attached to it. The hoses are called arteries and they carry blood through your body. Excess cholesterol can collect in your artery walls and form “plaque”. Plaque prevents blood flow, and pieces of plaque can break off and block flow in distant arteries. When this happens in the arteries feeding the brain, it causes strokes. When blood flow is blocked in the heart, we have a heart attack.

Plaque formation is not normal and high cholesterol has no symptoms. Luckily, there are simple tests that help doctors predict who might be developing plaque in their arteries before they have a heart attack

Q. What do my cholesterol levels mean?

A. Cholesterol is a waxy substance found in your blood. Cholesterol particles are transported through the body by different types of carriers. These carriers have names that are usually abbreviated. The best known carriers are: •HDL(HighDensityLipoprotein) •LDL(LowDensityLipoprotein)HDL and LDL have different functions as they relate to your health and the risk of heart disease.

Know Your Numbers in 2015: Blood Cholesterol Levels

Ask the Expert with Dr. Michael Schechter

Dr. Michael Schechter has extensive experience as a physician and health educator. After working for 15 years in the public and private sectors, Dr. Schechter and his partners established Be Well Solutions in 2005. The mission of Be Well is to bring strategies for prevention and early detection to individuals through education and meaningful personal interactions.

OneWellU Wellness Summer 2015 | Page 7

Q. What should my cholesterol levels be?

A. When you have your cholesterol measured by a physician or through a public health screening event, you will be offered a series of values: •TotalCholesterol–thisrepresentsallthecholesterolinyourblood.Generally,theloweryour total cholesterol, the lower your risk of heart disease. •LDLCholesterol–thisistheamountofcholesterolbeingcarriedbytheLDLcarrier.Thisis sometimes known as the “bad cholesterol” because LDL tends to deposit its cholesterol particles in plaques, making them larger. The American Heart Association tells us that we should aim for LDL Cholesterol measurements under 100 mg/dl. •HDLCholesterol–thisistheamountbeingcarriedbyHDL,andisreferredtoas“good cholesterol” because HDL tends to collect and eliminate free cholesterol. This decreases plaque formation. Higher HDL levels protect us against plaque formation and low HDL levels increase the risk of plaque formation – and heart attack and stroke. HDL levels above 60 mg/dl are the healthiest. •Triglycerides–althoughnottrulya“cholesterolnumber”,triglyceridesareusuallyreported and discussed with cholesterol measurements. Triglycerides are the most common type of fat in the body and are necessary for good health. High triglyceride levels, especially those combined with a high LDL or low HDL, are associated with plaque formation. Fasting triglyceride levels should be below 150 mg/dl.

Q. Should my HDL and LDL add up to my Total Cholesterol?

A. No, there are a few other carriers of cholesterol that are not included in a basic profile.

Q. What can be done to keep cholesterol levels under control?

A. Your doctor can offer many practical solutions to manage cholesterol. Most doctors encourage people to control cholesterol and other risk factors through diet and exercise before suggesting medication. Diet strategies focus on reducing intake of animal-based products, such as milk, meats and cheeses, while increasing intake of non-animal based proteins and fats. Fiber from vegetables, whole grains, and other plant based sources, improves cholesterol numbers and overall health.

Healthy fats such as those from fatty fish, certain oils, nuts, plant-based sources move all the cholesterol numbers in healthy directions.

Ask the Expert with Dr.Michael Schechter (Cont.)

OneWellU Wellness Summer 2015 | Page 8

More YUM for your Buck: Packing a lunch is better for you and your Wallet

Make lunch a healthy habit

Save money

You can cut what you spend on lunch at a restaurant by half. Buy food in bulk and divide into individual meal servings.

Save time

Pick one evening each week to prepare lunch for the week or make dishes on the weekend that can be pre-portioned or frozen. That way you’re ready to grab and go in the morning.

Eat better

When you make your own lunch, you know what goes into what you’re eating. Sandwiches from restaurants can pack as much as 1,500+ milligrams of sodium. Make healthier sandwiches using low sodium lunch meats, whole grain bread and dark, leafy greens (instead of iceberg lettuce).

Best of all, when you make your own lunch, you know what goes into what you’re eating. Fewer preservatives and more fresh fruit and vegetables.

Plan healthier meals that kids will eat, too. If you can’t do a full lunch, add healthy sides to balance what they might purchase.

Make it fun

Weekly lunch preparation can be a fun activity for the whole family. Create an assembly line in your kitchen, giving everyone a chance to help make and pack lunches. Or write each other notes that get tucked into lunches for a special treat at meal time.

Consider starting a salad (or other healthy meal) club with co-workers. Schedule a time each week where everyone brings a healthy food option to share.

Instead of eating at a restaurant, try this:

TURKEY AVOCADO LUNCH WRAPS

1 medium-sized whole grain tortilla4 oz. sliced low-sodium turkey breast¾ cup raw spinach½ small cucumber, thinly sliced¼ cup crumbled feta cheese3-4 thin slices avocado

Layer all ingredients in the tortilla and roll up. Slice in half length-wise, and wrap it up for lunch!

Source: Anthem BC/BS

OneWellU Wellness Summer 2015 | Page 9

Time Management 101

Making Better Use of Your Lunch Hour

Your lunch hour is “me” time, so enjoy it. But don’t fall for the notion that you can’t put it to good use “working” for yourself to reduce stress by taking care of small chores, errands, and to-dos that will free up time after work. If you tend to eat for 15 minutes and zone out for 15 to 45 more, see if any of these ideas whet your appetite for a different kind of lunch—a power lunch that buys free time so you have better days, more pleasant evenings, and fewer weekends bogged down with errands:

1. Plan a grocery list or evening meal. 2. Pay bills. 3. Plan your weekend. 4. Go for a walk. 5. Pick out birthday cards; do short errands, and grocery shop for all the non-refrigerated items to save time later. 6. Schedule personal/medical appointments. 7. Call family and friends to wish them a happy birthday.8. Have lunch with a mentor. Before work begins or during a commute on public transportation, plan your to-dos for lunch breaks to supercharge your entire week.

Save your list and be amazed at how much you accomplished.

Science of To-Do Lists

To-do lists improve productivity, but they can add stress if they multiply on Post-It notes, 3x5 cards, and paper scraps. Avoid flipping through this stuff. Instead, keep one master list. Update it, and transfer undone items to a clean sheet as needed. Supercharge a to-do list with five sections:

1. Job2. Family3. Friends4. Leisure5. Personal/health.

Fit everything into one of these categories. Prioritization will be easier, and you’ll reduce time spent on trivial tasks. Anxiety will lessen as you get more done! For more information on easy ways to get and stay organized and productive both in and out of work, visit www.myIMPACTsolution.com and read the article “Getting Organized.”

These articles were provided by IMPACT Solutions and are copyright protected by DFA Publishing LLC, 2015. They are for general information purposes only and are not intended to replace the counsel or advice of a qualified health professional. Any similarity to actual events/people is purely coincidental. You can contact IMPACT Solutions for professional counseling and guidance 24 hours a day at 1-800-227-6007.

OneWellU Wellness Summer 2015 | Page 10

Fit for Life Workshops Continue throughout the Academic Year

Fit for Life, previously known as the Faculty/Staff Exercise Program, is a 1-credit workshop offered to Kent State University students, faculty, staff and adult family members by Kent State University’s School of Health Sciences. For employees and students eligible for tuition benefits, this exercise program is free. The workshop is an individualized exercise program where participants move at their own fitness level. The 60-minute class begins with a warm-up of stretching and calisthenics, followed by a choice of aerobics (walking, jogging, bicycling, aqua aerobics and more). Improve your fitness and health through knowledge, diet and exercise, and reduce cardiovascular factors.

The workshop is offered every semester and will meet in the Memorial Athletic and Convocation Center Annex (MACC Annex) on Monday, Wednesday and Friday, from 6-7 a.m., noon-1 p.m. and 5:30-6:30 p.m. Ellen Glickman, Ph.D., eglickma@kent.edu , professor of Exercise Science/Physiology, is the program coordinator. Fit for Life will be offered as two 15-week sessions in the spring and fall semesters and two 5-week sessions in the summer.  Additional information can be found at https://www.kent.edu/ehhs/news/fit-life-summer-2015 .

Wellness Opportunities Calendar

August9 Twins Days 5K – Twinsburg, Ohio : http://www.melanomaeducationinitiative.org/ twins-days-5k/12 Walk & Talk – View the Kent State Kent campus through the eyes of a new student – 12 - 1 p.m. - Pathway between the Library and the KSU Student Center – Registration requested15 Lunch & Learn – Learning the Art of Self Expression 12 p.m. Heer Hall 107 – Registration required18 Lunch & Learn – Savvy Grocery Shopping & Label Reading - 12 p.m. Heer Hall 107 – Registration requiredSaturdays Haymaker Farmers Market, Kent, Ohio 9:00 a.m. – 1:00 p.m. http://haymakermarket.com/ market-news/

September1 Summit Metro Parks Hiking Spree September 1 – November 30 – http://www. summitmetroparks.org/3–9 The Great Geauga County Fair – Geauga County Fairgrounds – Burton Ohio http://www. geaugafair.com/10 5th Annual Ride/Walk Event – 11:30 a.m. – KSU Student Center Kiva Lobby - Registration required 12–13 Kent’s Art in the Park Festival, Kent, Ohio http://www.kentparksandrec.com/annual-events/ art-in-the-parkSaturdays Haymaker Farmers Market, Kent, Ohio 9:00 a.m. – 1:00 p.m. http://haymakermarket.com/ market-news/

OneWellU Wellness Summer 2015 | Page 11

Wellness Opportunities Calendar (Cont.)

October3 Bowman Cup 5k Race https://www.kent.edu/recservices/bowman-cup-5k-race-01 4 Ride Dis-Ability Awareness Bicycle Ride Kent State University - http://www.kent.edu/sas/ ksu-bike-ride11 Towpath Marathon Peninsula, OH http://towpathtrilogy.com/half/17 American Heart Association Heart Walk 9:00 a.m. http://heartwalk.kintera.org/akronoh/ ksucollegeofpublichealthSaturdays Haymaker Farmers Market, Kent, Ohio 9:00 a.m. – 1:00 p.m. http://haymakermarket.com/ market-news/

November

26 Tree City Turkey Trot 9 a.m. Fred Fuller Park, Kent Ohio http://www.kentparksandrec. com/27 Tuscarawas County YMCA Turkey Trot 9:00 a.m. – 10:30 a.m. https://runsignup.com/Race/OH/Dover/TuscarawasCountyYMCATurkeyTrotSaturdays Haymaker Farmers Market, Kent, Ohio 9:00 a.m. – 1:00 p.m. http://haymakermarket.com/ market-news/