If you or someone you know experiences a heart attack or cardiac arrest, receiving immediate CPR – cardio-pulmonary resuscitation – can be the

difference between life and death.

That’s why Northwestern is conducting two on-campus “Hands Only” CPR training sessions. During these one-hour sessions

you’ll learn the difference between a heart attack and cardiac arrest, learn the techniques to quickly apply CPR and

possibly save someone’s life, and get “hands on” training with a mannequin.

•Chicago – Friday, February 9, 12:00 p.m. - 1:00 p.m., McGaw Pavilion, Room 1-401;

to register, click here.

•Evanston– Friday, February 16, 12:00 p.m. - 1:00 p.m., Rebecca Crown,

Hardin Hall; to register, click here.

Well onTarget Wellness PortalWell onTarget is an online BlueCross BlueShield program that gives you support to make healthy choices. With Well onTarget you have access to a suite of innovative and personalized online programs:

•Wellness Coaching – guidance on nutrition, fitness, and stress management from certified wellness coaches via phone or secure online messaging.

• onmytime Self-Directed Courses – reach health goals at your own pace; track your personal progress as you make your way through each lesson.

•Health and Wellness Content – online health library teaches and empowers through interesting, evidence-based articles.

•Tools and Trackers – keep yourself on track while having fun pursuing your wellness goals using online food and workout diaries, health calculators, and medical and lifestyle trackers.

INformATIoN AboUT YoUrLIfe – The NorThwesTerN weLLNess ProgrAm

in this issue...

YourLife Wellness Calendar: January-March 2018 ... see page 2

Come Join Us! YourLife Fitness Classes ... see page 2

Stress Hardiness: Developing Your Coping “Muscles” ... see page 3

Colorectal Cancer: 3 Things to Know ... see page 3

2018 Educational Assistance Benefits: What You Need to Know ... see page 4

Is Your “Emergency Fund” On Life Support? Start Saving More Now! ... see page 4

Did You Over-spend on the Holidays? Don’t Worry, Make a Plan ... see page 4

Northwestern YourLife / Issue 9 / Winter 2018

New Year, New You! Resolving to Live a Healthier LifeIf you’re like most people, you greet the new year with a renewed commitment to improve your health – whether physically, financially or emotionally.And that’s a good thing! While some would have you believe resolutions are a waste of time, the opposite is more likely true. Studies conducted by John Norcross, a University of Scranton psychologist and author of Changing for Good, indicate that the very act of making resolutions improves your chance of success and that some 64% of those who make New Year’s resolutions are still hanging in there at the end of January.

While the first step – making resolutions – is up to you, here

are some tips from BlueCross BlueShield that may help you achieve your New Year’s goal:

•Try practicing mindfulness or meditation. Training your mind may help change behavior.

•Replace unhealthy behaviors with healthy ones. Try exercise, a favorite hobby or spending time with family.

•Enlist support. Ask friends, family and co-workers to support your efforts. Avoid people who engage in the habit you want to break.

Well onTarget Fitness Program: Free Enrollment!

“The Fitness Program allows me to go to gyms all over the city and country for less than I’d pay for a portable membership at a single gym. The $25 per month fee is a great value!” – RP

“Being able to choose from so many locations is important to me and provides a lot of flexibility in maintaining a training schedule. Opting out at any time is a great feature since you’re not burdened by a long-term contract.” – PM

•Reward yourself for small successes. Give yourself a healthy treat when you achieve a goal.

Northwestern’s YourLife Wellness Program offers a number of activities, events, and resources that can help you stick to your resolutions and achieve your goals, as highlighted in this issue of YourLife.

So, what are you waiting for? Let’s get started on your New Year’s resolutions and living a healthier life!

Learn How to Save a Life with “Hands Only” CPR

During January 2018, the Well onTarget Fitness Program will waive the $25 enrollment fee for employees enrolled in a Northwestern-sponsored BCBS medical plan, as well as their covered dependents age 18 and older.

If one or more of your New Year’s resolutions focuses on physical well-being, check it out! The Well onTarget Fitness Program membership is:

• Inexpensive – just $25 a month (and there’s no enrollment fee if you sign up in January).

•Convenient – unlimited access to a nationwide network of more than 9,000 participating fitness centers, so you can visit one near home and one near work.

•Flexible – no long-term contract.

You can enroll in the Well onTarget Fitness Program:

•Online – login to www.bsbcil.com and click on “Fitness Program” in the QuickLinks section; at checkout enter coupon code “NUYourLife”.*

•By phone – call (888) 762-2583 (BLUE) toll-free Monday-Friday, 8:00 a.m. to 9:00 p.m. in any continental U.S. time zone; provide coupon code “NUYourLife”.*

* Coupon code valid during January 2018 to waive the $25 enrollment fee.

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YourLife WellnessCalendarJANUARY

National Blood Donor MonthTO LEARN MORE, CLICK HERE.

ENERGY Meetings – Chicago Campus – Tuesdays, January 93, 232, 301 | 12:10 p.m. - 12:50 p.m.

– Evanston Campus – Thursdays, January 113, 252 | 12:10 p.m. - 12:50 p.m.

FOR MEETING LOCATIONS, SEE BELOW.

NU Recreation Lunch ‘n Learn: “Probiotics and the Importance of Gut Microbes”

– wednesday, January 17 12:10 p.m. - 12:50 p.m. | henry Crown sports Pavilion Classroom

A light lunch served (while supplies last)TO LEARN MORE, CLICK HERE.

Work/Life & Family Resources and YourLife Workshop: “Navigating and Paying Your Student Loans”

– Evanston Campus – Tuesday, January 23 12:00 p.m. - 1:00 p.m. | Kresge hall, room 2-440

– Chicago Campus – Thursday, January 25 12:00 p.m. - 1:00 p.m. | rubloff, 9th floor, Lake shore Conference room

TO LEARN MORE AND RSVP, CLICK HERE.

New Year, New You Massage Specials – Purchase a 30-, 60- or 90-minute massage and receive one (1) session of equal value at half-price

– Purchase a package of four massages, get the 5th massage free

TO LEARN MORE, CLICK HERE.

FEBRUARY

American Heart MonthTO LEARN MORE, CLICK HERE.

National Cancer Prevention MonthTO LEARN MORE, CLICK HERE.

ENERGY Meetings – Chicago Campus – Tuesdays, february 61, 202, 271 | 12:10 p.m. - 12:50 p.m.

– Evanston Campus – Thursdays, february 11, 81, 222 | 12:10 p.m. - 12:50 p.m.

FOR MEETING LOCATIONS, SEE BELOW.

NU Recreation Lunch ‘n Learn: “Can You Hear Me Now?” How to Prevent – or Deal with – Hearing Loss at Any Age

– wednesday, february 7 12:10 p.m. - 12:50 p.m. | henry Crown sports Pavilion Classroom

A light lunch served (while supplies last)TO LEARN MORE, CLICK HERE.

Work/Life & Family Resources and YourLife Workshop: “Navigating the Educational System for Parents of Children with Special Needs”FOR MORE INFORMATION - INCLUDING DATES AND LOCATIONS - AND TO RSVP, CLICK HERE.

Beat the Winter Blues Massage Specials – Purchase a 30-, 60- or 90-minute massage and receive one (1) massage of equal value free

– free Aromatherapy with any massage ($15 value)

– offer ends march 15TO LEARN MORE, CLICK HERE.

MARCH

National Nutrition MonthTO LEARN MORE, CLICK HERE.

National Colorectal Cancer Awareness MonthTO LEARN MORE, CLICK HERE.

American Diabetes Alert Day: Tuesday, March 27 TO LEARN MORE, CLICK HERE.

ENERGY Meetings – Chicago Campus – Tuesdays, march 61, 202 | 12:10 p.m. - 12:50 p.m.

– Evanston Campus – Thursdays, march 11, 81, 223 | 12:10 p.m. - 12:50 p.m.

FOR MEETING LOCATIONS, SEE BELOW.

Work/Life & Family Resources and YourLife Workshop: “Real Estate 2018”FOR MORE INFORMATION - INCLUDING DATES AND LOCATIONS - AND TO RSVP, CLICK HERE.

ENERGY Meeting Codes: 1 group meeting; 2 brown bag; 3 open house ENERGY Meeting Locations:

– Chicago Campus: mcgaw Pavilion, 240 e. huron street – room 2.321

– Evanston Campus: searle hall, 633 emerson street – room g.120

ENERGY Dietitian ConsultationsThe ENERGY Nutrition Resource Group now offers FREE on-campus monthly consultations with a registered dietitian nutritionist (RDN).

During each 20-minute one-on-one appointment, the dietitian will help you understand the components of eating a balanced diet, planning menus, and setting realistic nutrition goals, as well as provide

motivational tips that can encourage your future progress.

Consultations are available to all Northwestern faculty and staff. To schedule a consultation, click here; use site code “NWU”.

•Returning User? If you’ve previously created an online account for a seasonal flu shot, login with the same username and password.

•New User? Click “Register Account” and complete all required fields.

Chicago Campus Evanston Campus

Abbott Hall, 710 N. Lakeshore Drive Human Resources Office, Room 153

720 University Place Human Resources Office, Room 17 (Garden Level)

Tuesdays: January 16, February 13, and March 13 9:30 a.m. - 2:30 p.m.

Thursdays: January 18, February 15, and March 15 9:30 a.m. - 2:30 p.m.

ENERGY Dietitian Consultations: January-March 2018

The ENERGY Nutrition Resource Group is committed to providing valuable information, guidance, and support to faculty and staff who are interested in physical well-being, eating a healthier diet and/or weight management. New members and “drop-ins” are always welcome at the weekly meetings.

For more information, contact Evelyn Cordero, YourLife Wellness Coordinator – evelyn.cordero@ northwestern.edu. For meeting dates, times, and locations, see the YourLife Wellness Calendar.

New Lactation Room in Mudd Library The Office of Work/Life & Family Resources is pleased to announce the availability of a new lactation room in Mudd Library. For details, click here.

Come Join Us! YourLife Fitness ClassesYourLife and Northwestern Recreation co-sponsor exercise classes each quarter that accommodate all levels of ability. Class size is limited, so advance registration is encouraged. Drop-ins are welcome, if space permits. For registration information and to view the Winter 2018 schedules, click here.

January is National Blood Donor MonthHospitals nationwide need about 44,000 blood donations DAILY to meet the demand for cancer patients, surgeries, and the treatment of serious diseases and trauma. That’s why it’s so important to donate blood…especially during the winter months when snow and cold can make it difficult for donors to keep their appointments.

To find a blood donation center near you, click here.

February 2 Is National Wear Red Day

Heart disease is the #1 killer of women in the U.S., claiming the lives of approximately 500,000 women every year. National Wear Red Day is dedicated to raising awareness about heart disease among women. Show your support and wear red on Friday, February 2.For more information, click here.

Fall Movement Challenge: The ResultsMore than 470 faculty and staff members comprised of 37 teams participated in the Fall Movement Challenge (October 30-December 11) logging over 80,000 miles. Congratulations to all who participated!

The top three team winners with the highest average miles per person were:

Walking Women of Weinberg with 368.62 miles per person

Fantastic Feinberg Fitness Fanatics with 360.97 miles per person

Northwestern IT with 280.89 miles per person 

The top three individual winners with the most miles logged were:

Jason Givan, Fantastic Feinberg Fitness Fanatics, with a total of 1,195 miles

Josephine Williams, Northwestern IT, with a total of 1,162 miles

Katura Arego, Infectious Disease, with a total of 1,003 miles

40 Days Northwestern All are invited to join in Religious & Spiritual Life’s annual series of programs and opportunities for 40 days to renew, reflect, and become more aware of one’s self and those around us – Thursday, February 1 – Monday, March 12. To learn more, click here.

MLK Day is January 15, 2018

Each year, the holiday commemorating the birth of Martin Luther King, Jr. is a day promoting year-round volunteer service and civic engagement. For more information about MLK Day activities and events planned for the Northwestern community, click here.

Northwestern YourLife \ 3

Ice Skating Mixers: Keep Active, Have Fun! If you’re looking to keep active during the winter months, try ice skating!

Join the fun as YourLife and NUSAC (Northwestern University Staff Advisory Council) host two “Ice Skating Mixers” at Norris University Center’s outdoor ice rink:

• Thursday, January 18 – begins at 5:00 p.m. Special guest PresidentMorton Schapiro will deliver welcoming remarks at 5:15 p.m.

• Saturday, February 10 – begins at 12:30 p.m. Guest appearance byWillie the Wildcat (schedule permitting).

Keep warm with complimentary hot chocolate, snacks, and Northwestern “swag” (while supplies last). Free skate rental with presentation of WildCARD.

Stress Hardiness: Developing Your Coping “Muscles”We all deal with stress daily, whether it’s caused by driving in traffic, looming work deadlines, mounting financial pressures, or juggling work and family responsibilities. Dealing with stress can leave us feeling threatened, inadequate, or powerless and can affect our ability to function effectively.

How well you deal with these pressures can depend on your “stress hardiness” – possessing the skills and understanding the techniques that can help you better cope with stress.

For some tips on how to build your stress hardiness, click here and enter username (Northwestern) and password (eap).

WHAT IS “STRESS HARDINESS”? It’s the ability to minimize the harmful effects of stress and to view periods of heightened stress as opportunities for growth. It’s the ability to recognize that – in many areas – you can make choices and exert some influence.

Supporting Your Mindfulness and Well-Being

here are three ways to enjoy a moment of mindfulness or a short meditation, so you can remain centered in a stressful situation:

Breathe – an online stress management resource developed by Northwestern offers guided meditations and breathing exercises to help you deal with stress.

Calm – a popular mindfulness app with which Northwestern has partnered provides free access to the app’s meditation content using your Northwestern email address.

Headspace – a personal meditation app offers hundreds of themed sessions on topics from stress to sleep, and “bite-size” meditations for those with busy schedules.

Dealing with Diabetes: Managing Your Health If you or a loved one has been diagnosed with diabetes, you can manage your condition – and live a long and healthful life – by balancing the food you eat with exercise and medicine (if prescribed). Controlling your weight and keeping your blood glucose in a healthy range are key.

• Choose a healthy lifestyle. Manage your weight through proper nutritionand regular physical activity.

• Track your critical health numbers. Through self monitoring and regularvisits with your health care provider, you can keep track of your blood sugar,blood pressure, blood cholesterol, and weight.

• Keep a food and blood glucose log. Record what you eat, when you eatit, and how it affects your glucose levels. Check your blood sugar 60-90minutes after eating to see how your body reacts to various foods.

• Work with your health care team. Diabetes can have multiple healthimplications (affecting your vision, your feet and legs, and your heart) andtreating it can require medications and a special diet. Your health care teammay include a number of medical professionals with various specialties,and can help guide you to implement a comprehensive plan to treat yourdiabetes and minimize its effects.

Source: American Heart Association

Colorectal Cancer Rates Are Rising in Young Adults Colorectal cancer rates are rising among adults under age 50. Based on a study conducted by researchers at The University of Texas MD Anderson Cancer Center, by 2030 the rate of colorectal cancer among adults:

Ages 20-34 – will increase by 90% for colon cancer and by 124.2% for rectal cancer.

Ages 35-49 – will increase by 27.7% for colon cancer and by 46% for rectal cancer.

Though the reason(s) for rising colorectal cancer rates in young adults isn’t clear, there may be a link to rising rates of obesity and Type 2 Diabetes. Diet also may be a factor.

Here are seven things you can do to minimize your risk of developing colorectal cancer.

Adult & Senior Caregivers: Onsite SupportAre you a caregiver for an adult or senior loved one? If so, Northwestern’s caregiver support services now include monthly meetings facilitated by a licensed geriatric social worker from care.com.

For more information, click here.

Wednesday, January 17, 12:00 p.m. - 1:00 p.m.,

Norris Center, Arch Room (206)

RSVP

Wednesday, February 14, 12:00 p.m. - 1:00 p.m.,

Norris Center, Chicago Room (103)

RSVP

Wednesday, March 14, 12:00 p.m. - 1:00 p.m.

Location TBD RSVP

Mindfulness Meditation: Weekly Sessions ContinueIf you’d like to learn more about meditation, check out these FREE sessions. Registration is not required.

Chicago – Tuesdays, 1:30 p.m. - 1:55 p.m. in Abbot hall, women’s Center, suite 1400; guided sessions led by elizabeth Tuckwell, founder of the website www.artwithintention.com.

Evanston – fridays, 12:00 p.m. - 12:25 p.m. in Parkes hall, multi-belief space, room 204; sessions led by eric budzynski, Associate for religious & spiritual Life at Northwestern.

Greenspace Office Certification

The Greenspace Office Certification program engages faculty and staff in the process of adopting environmental best practices in the workplace. The program offers guidance on conserving energy and water, reducing waste, and increasing environmental awareness on campus. To get started, contact SustainNU.

Stay informed! Contact evelyn.cordero@northwestern.edu to join the YourLife mailing list.

4 \ Northwestern YourLife

YourLife Mission StatementAs the Northwestern wellness program, YourLife will create and

sustain a culture that educates, motivates, and empowers faculty, staff, retirees, and their eligible family members, to adopt and

maintain healthy lifestyles. Taking responsibility for one’s health and well-being is vital to getting the most out of your life and making

valuable contributions to the mission of the University.

Is Your “Emergency Fund” On Life Support? Start Saving More Now! Life happens, and when it does you’ll need an emergency fund that you can readily access to cover unexpected expenses that may arise.

Your family’s emergency fund should cover:

•6 months of living expenses – if you are a single-income household.

•3 months of living expenses – if you are a dual-income household.

A new child, an ailing parent, home repairs, a change in employment…these are all variables that can affect your cash flow and potentially threaten your family’s financial security.

If your emergency fund is short on cash, how do you increase it? There’s no easy answer, but here are some helpful tips:

• Increase your savings – $50 to $100 a paycheck is a good start, more if you can.

•Reduce your discretionary spending – bringing your lunch from home and minimizing trips to coffee shops could save you $30-$50 or more per week!

If you get caught short – if something happens that depletes your emergency fund – you may be able to tap into current or liquid assets, but this should be a last resort. The goal is to have enough cash in your emergency fund to meet any short-term needs that arise.

2018 Educational Assistance Benefits: What You Need to KnowThe following enhanced Educational Assistance benefits are effective for classes beginning on or after January 1, 2018:

•Employee Reduced Tuition Plan (ER) – A 90% discount on tuition for undergraduate or graduate courses you take at Northwestern, as well as non-credit, on-campus Professional Development Programs through the School of Professional Studies. The maximum calendar-year discount is $12,000.

•Enhanced Employee Reduced Tuition Plan (EER) – A 90% discount on tuition for undergraduate or graduate courses you take at Northwestern, as well as non-credit, on-campus Professional Development Programs through the School of Professional Studies. There is no calendar-year maximum. Note: This plan is available ONLY to active, full-time, benefits-eligible

Northwestern employees who have completed three or more years of continuous, benefits-eligible service prior to the beginning of the term, earn less than $100,000 gross annually, and are currently on the University payroll.

•Employee Northwestern Certificate Tuition Plan (EC) – 100% reimbursement of tuition and eligible fees for non-credit, short-duration certificate programs taken at Northwestern. The maximum calendar-year reimbursement is $12,000.

Important! Educational Assistance benefits you receive for ER, EER, EC, and EP (Employee Portable Tuition Plan) in excess of $5,250 per calendar year are taxable as non-cash compensation. You may wish to discuss these tax considerations with a professional tax advisor before applying for these benefits.

Educational Assistance benefits FAQs are available online.

NU Cares: Helping Northwestern Faculty and Staff in NeedNU Cares, which was established in 2010 by NUSAC, provides an opportunity for faculty and staff to help one another during a time of need. You may donate to the NU Cares fund by check or payroll deduction. All contributions are used to assist fellow employees experiencing a short-term financial hardship. Employees who are eligible for healthcare benefits and who are in good standing at the University are eligible to apply for financial assistance from NU Cares by completing an online application.

Did You Over-spend on the Holidays? Don’t Worry, Make a PlanThe holidays are fun, right? But they can be expensive, too – there are gifts to buy, parties to host, and family gatherings near and far to attend. It can be tough when the bills for holiday-related expenses begin to arrive in January.

If you spent more than you planned for the holidays and you now have significant credit card debt, it doesn’t help to get stressed out and worry about it. Instead follow these tips; they’ll help you get through this challenge and be better prepared for next year.

•Set a monthly budget. Take a look at your monthly expenses and identify those that you can reduce or eliminate. This may require some tough decisions, but it’s an essential first step. You might find it useful to use a website such as mint.com to help with your budgeting plans. This type of website can even send you alerts when you are approaching your spending limit.

•Create a plan. Within your budget, allocate an amount to pay off your debt as quickly as possible, ideally no more than three to six months. This is where budgeting can really help by eliminating unnecessary expenses to free up funds to pay off your holiday-related debt.

•Give yourself an allowance. If your budget is too strict, you’re less likely to stick to it. Make sure to include some funds for “fun” purchases each month.

•Watch your credit card spending. Avoid using your credit cards until you’ve paid off your debt. If you can’t avoid using them altogether, keep their use to a minimum. Each month, you should pay off more of this debt along with any new debt incurred. 

•Use cash. Looking ahead to the next holiday season, try using cash to pay your holiday-related expenses. You’re less likely to overspend and you won’t be facing large credit card debt next January.

2018 Financial WorkshopsYourLife and the Retirement Office have partnered with Fidelity to provide a series of financial wellness workshops for Northwestern faculty and staff. Workshops will be held every other month throughout the 2018 calendar year. Workshops scheduled for January and March are shown below. For information about future workshops, visit the YourLife events page.

Beginning Savers Experienced Savers

Create a Budget, Ditch Your Debt and Start Saving for the Future

Fundamentals of Retirement Income Planning

January 16 | 12:00 p.m. - 1:00 p.m. Norris University Center, Northwestern

Room 202, Evanston RSVP

March 13 | 12:00 p.m. - 1:00 p.m. Norris University Center,

Wildcat Room 101, Evanston RSVP

January 19 | 12:00 p.m. - 1:00 p.m. Lurie Research Building,

Baldwin Auditorium, Chicago RSVP

March 14 | 12:00 p.m. - 1:00 p.m. Lurie Research Building,

Baldwin Auditorium, Chicago RSVP

Business Travel Insurance: Faculty and staff who travel internationally on Northwestern business are covered by Northwestern’s business travel insurance program, provided by GeoBlue. There is no cost to the traveler or department for this benefit. To pre-register before you travel, click here (and enter Northwestern’s Access Code QHG9999NWBTY). Please visit the Office of Global Safety and Security (OGSS) for more information. We hope that these benefits provide you with a better experience should you require medical care when traveling abroad on behalf of Northwestern.

NUSAC serves as an advisory voice and change agent for Northwestern staff in matters relating to community development, professional opportunities, and workplace concerns. For more information, click here.