August 5, 2008 balancing the emotional, intellectual, occupational, social & physical components of health

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper."

—Adelle Davis (1904-1974)

Water Safety

Low-Cost Life Jacket Sales

Saturday, August 16
10:00 a.m. - 2:00 p.m.

Wearing a life jacket saves lives. Get yours this summer through the low-cost Life Jacket Sales Program at Evans Pool. The pool is located at 7201 East Green Lake Drive North. Seattle Parks and Recreation Department, in partnership with Children's Hospital and Regional Medical Center, Fisheries Supply, Rehab Without Walls, and the Coast Guard Auxiliary, is sponsoring the program. More information.

High Blood Pressure (BP)

Free BP Screenings

As a service to the UW community, the Employee Health Center is offering free blood pressure screenings to faculty and staff. This service is being offered in the Hall Health Center lobby once per week, on Thursdays between 11:00 a.m. and 1:00 p.m. For more information, contact 206-685-1026.

DASH Eating Plan

Get with the plan that is clinically proven to significantly reduce blood pressure! The Dietary Approaches to Stop Hypertension (DASH) eating style encourages plenty of fruits and vegetables and fat-free or low-fat dairy products. Try these step-by-step guides:

• Your Guide to Lowering High Blood Pressure

• Your Guide to Lowering Your Blood Pressure with DASH (5-pg .pdf)

• DASH Eating Plan (64-pg .pdf)

Source: National Heart, Lung, and Blood Institute

The purpose of UWellness is to inspire healthier living among University of Washington faculty, staff and their families. It is published on the first and third Tuesday of the month. Comments and suggestions may addressed to the editor at: benefits@u.washington.edu

To see past issues, click here.

Pack a Healthy Lunch

Use Pyramid Power!

Here's a lunch formula for the power and energy you need to make it through the day:

  • Lots of fruits and vegetables (like carrot sticks, celery, or apples)
  • A container of milk or yogurt, or some cheese
  • Some whole-grain bread for a sandwich, cereal mix, or pasta (like spaghetti)
  • Some meat (like ham or chicken), tuna fish, hard-boiled eggs, beans (like a bean burrito), or nuts/trail mix
  • A little bit of dessert (like pudding or graham crackers)

Packing a lunch doesn't have to be hard or boring. By choosing the foods you love from the Food Pyramid, you can be sure to get the energy and nutrition you need to make it to dinner. Choose low-fat or non-fat foods whenever you can such as low-fat yogurt, cheese, or milk. Be sure to follow these food safety tips for packing meals "on the go."

Forgot your lunch? Here are tips for eating healthy when eating out.

Sources: Centers for Disease Control and Prevention, and MyPyramid.gov

Move Your Feet

Walking and hiking are among the top recreational activities in Washington, and they are perhaps the easiest, most economical form of exercise. Benefits are numerous, for example walking and hiking:

  • Reduces blood cholesterol
  • Lowers blood pressure
  • Increases cardiovascular endurance
  • Boosts bone strength
  • Burns calories and keep weight down
  • Reduces stress and anxiety
  • And are fun activities!

For more information, visit these sites:

Remember to check with your doctor to see what level of fitness is right for you!

Back to top

Veggie of the Month

garlic

Garlic

Did you know? In ancient times, garlic's pungent odor was believed to supply strength and courage to those who ate it.

Available:
Year-round

Selection:
Heads of garlic should be plump, dry and feel firm. Avoid soft, mushy or shriveled cloves.

Storage:
Store in a cool, dark place (though not a refrigerator) up to several weeks.

Nutrition Benefits:
Fat free; sodium free; source of vitamin C.

Recipe for Baked Garlic :
Place whole, unpeeled bulbs rounded side down in a shallow baking dish. Drizzle with oil, cover with foil, and bake for 90 minutes at 325°F.

Go to the Fruits & Veggies Database to find recipes for using garlic in your everyday meals.

Sources:
FruitsandVeggiesMoreMatters.gov

Wellness Partner News

BecauseWeCare

Are you looking for inspiration to a healthier life—one that reduces your chances of getting cancer or helps you to cope? Our UWellness partner, the American Cancer Society (ACS), can help. ACS provides UW faculty and staff with helpful tools and resources including a monthly newsletter, BecauseWeCare. Get your free subscription to this newsletter at www.fightcancer.org. Enter "Husky" in the log-in box.

The August issue, which is available in English and Spanish, features:

  • Eat Healthy, Be Healthy
  • Beating the Lunch Crunch
  • Help Protect Your Child's Health
  • Cancer Fact and Fiction
  • Fix Dinner Fast with a Healthy Pantry
  • Is Your Canned Food Safe?
  • Let Crab Be King at Your Dinner Table
  • Crab Salad recipe

Source: American Cancer Society

For back issues, see our archive.

Back to top