Being gracious

Cultivating an “Attitude of Gratitude” has been linked to better health, sounder sleep, less anxiety and depression, higher life satisfaction, and kinder behaviour toward others. But, how can we be more gracious? Read more from the New York Times »

So, just how important is moving?

The effects of a sedentary lifestyle, sitting 8 or 9 hours a day, are becoming increasingly well researched. Here are some tips from the UMN’s Center for Spirituality and Healing to improve your wellbeing:

• Be mindful of your body and make healthful decisions
• Move more! Combine aerobic exercise with mindful movement
• Be gentle on yourself, creating a habit takes time

Work and Wellness Tips

This week's work and wellness tips:

• Gmail set to roll out an "Undo Send" feature
• Actress Rashida Jones' "Guide to Happiness at Work"
• Should we have this meeting? A decision tree to help you decide.

Enjoying your commute

The commute to and from work, day in and day out, has long been viewed as a necessary and wasteful use of time. But, it’s possible to turn your commute into a valuable, enjoyable time during your day. Here are some tips from MindTools.com:

• Be productive
• Learn to relax
• Get active for your commute

Read more about how to have a better journey.

The challenge of New Year's resolutions

For a lot of people the challenge isn’t making a New Year’s resolution, it’s keeping it. Stop smoking. Exercise more. Eat healthier. How long does it last? One week, maybe two? The University of Minnesota’s Recreation and Wellness group shared this American Psychological Association article with tips for making your New Year’s resolution stick.

Learn how to cook for your health

There’s no doubt that what we put into our bodies impacts how we feel. Healthy habits and balanced diets are important to ensure that our bodies can properly function.

Beginning in spring 2015, the University will be offering a new wellness course, “Healthy Foods, Healthy Lives - Cooking for Wellness.” Led by professional chefs, the seven-week course will help you improve your cooking skills, learn new techniques, hone your recipe adaptation and troubleshooting skills, and develop healthy cooking and eating habits.

Stress relief

Breathing techniques for stress relief

Wellness Tip

The University Center for Spirituality & Healing provides a wide variety of health resources, including several for decreasing stress levels. Take a quiz about your stress level and find stress management techniques here.

Wellness tip: be good to yourself

This issue's wellness tip is about taking care of your physical and mental health, particularly during times of stress, Be Good to Yourself.

Wellness tip: save on your annual UPlan rates

Employees can now save $400 or $600 on their annual UPlan rates, depending on their tier of coverage. UPlan members enrolled in Employee-only or Employee and Children coverage who earn at least 400 wellness points will save $400 on their 2016 annual rates. UPlan members enrolled in Employee and Spouse with or without Children coverage who earn at least 600 points will save $600 on their 2016 rates.

To correspond with the increased UPlan rate savings, the program has increased the points employees can earn with many of the wellness programs. UPlan-covered spouses can now earn up to 200 points for their joint balance, but they are not required to.

Flu shots

Boynton Health Services is offering free flu shots at Flu Vaccination Clinics this fall. More information about the benefits of flu shots, clinic times and locations, and online sign-up is available here. UPlan members can earn wellness points for flu shots.

Healthy Cooking Class

The College of Continuing Education is now offering multiple sessions of a 7-week course, Healthy Foods, Healthy Lives - Cooking for Wellness. UPlan members may be reimbursed for $200 of the $210 course fee and earn 50 Wellness Points; more information is available here.

Bike to work

The University has many resources to consult for biking to work. Biking to work can improve fitness and help you earn wellness points; you can earn 75 wellness points in the Bicycle Commuter Program. Bicyclists who ride to work three or more days per week are also eligible for Metro Transit's Guaranteed Ride Home Program. Registered participants can request reimbursements up to four times per year or $100 in value, whichever comes first, for eligible trips with valid documentation.

Wellness tip: Earn your Wellness Program points

We want to make you aware of the August 31 deadline to earn your Wellness Program points to secure a $300 or $400 reduction of your 2015 medical program rates.

UPlan members with single coverage or dependent children coverage need to earn the full 300 points to save $300 on their 2015 yearly insurance premium while members claiming a spouse or family coverage need to earn the full 400 points to save $400 on their 2015 premiums. Check your current Wellness Points balance by accessing your personal profile on the StayWell Online portal.

Wellness tip: Boynton Health Screenings

Boynton Health Service has added two clinics in August for Biometric Health Screening. To register for a clinic, visit the Boynton website. The health screenings take 15-20 minutes, are offered at no cost to UPlan members, and help you earn Wellness Points. If you earn enough wellness points by August 31st, you may qualify for a reduced premium on your UPlan medical coverage next year.

Wellness tip: Mindfulness Based Stress Reduction

The Center for Spirituality & Healing offers Mindfulness Based Stress Reduction (MBSR), which is a way to take control of our lives and to be aware of influences that affect our health and wellbeing. In a stressful world (or work environment), it's important to learn how to relax and rejuvenate. For a list of upcoming MBSR sessions, visit the Center for Spirituality & Healing's website.

Wellness tip: ride the bus to work

Do you live near a bus route or transit station? If so, try riding the bus to work instead of driving. The extra walking to the bus stop or between the bus stop and your office building is a great way to exercise a little bit more each day. Studies have shown that people who take public transportation to work burn more calories because they end up walking more than their car-driving counterparts. And, taking public transportation reduces the amount of carbon dioxide emitted and in the atmosphere.

Wellness tip: pet away your stress

Feeling a little overwhelmed? Spend a few minutes with a furry friend! Tomorrow, ASR will pilot an event coinciding with the nationally sponsored initiative "Take Your Dog to Work Day." The event is similar to Boynton Health Services's Pet Away Worry & Stress (PAWS) program. Stop by 120 Fraser Hall tomorrow morning to visit with Fozzy Bear and Gabie (Mom is Kristy Davis). The trio will move to 200 Fraser during the afternoon. Lint rollers, dog treats, and poop bags will be on hand!

Amanda Grimm will also be bringing her dog, Klaus, for a visit. Klaus is part of Boynton's PAWS program and will be in the 133 Fraser space.


Fozzy Bear and Gabie are excited to see you!

Wellness tip: snacking the healthy way

It's inevitable. Two o'clock rolls around, and you're hungry. The remains of your lunch are long gone, and you're tempted to visit the vending machine for chips or a candy bar. Instead of opting for junk food, try bringing an assortment of tasty, yet healthy, snacks to work. Nuts, fresh fruit, sweet peppers, granola bars, cottage cheese, and hard boiled eggs are all great options. If you're really craving something sweet, try Angie's Boomchickapop Sweet & Salty Kettle Corn. It's tasty and only 70 calories per cup.

Wellness tip: work at the Walkstation

Want to get some exercise while getting some work done at the same time? Try out the Walkstation in 160 Williamson Hall. It's a nice break from sitting at your desk all day, and it's simple to reserve a half-hour walk. The Walkstation appears on the room list in Google Calendar under (EQ) ASR-160WmsonH. One is also being ordered for Fraser Hall and is expected to arrive in late June. It will be located in the 220 Fraser area.