November 18, 2008   balancing the emotional, intellectual, occupational, social & physical components of health

RESOURCES

Health Tip

Take your dog for a walk. If you usually leave your dog outside alone, take a minute to strap on your sneakers and join your pet. If you are a regular dog-walker, extend the usual time by at least 5 minutes. Or if you don't have a dog, walk to your local park to "dog watch."

Open Enrollment

Last Call—Ends Soon!

The Public Employees Benefits Board (PEBB) Program’s open enrollment ends November 30, 2008. This is the once-a-year opportunity to change your medical and dental plans,  and add eligible family members to your coverage. Be sure to review your premium for 2009, even if you are not changing plans.

Remember, Flexible Spending Account (FSA) and Dependent Care Assistance Program (DCAP) participants must re-enroll to continue in these programs in 2009, even if you don't wish to change your contribution amounts.

Where can you find more information or make changes to your coverage? Go to www.pebb.hca.wa.gov.

Seasonal Affective Disorder

More Than the Winter Blues

Seasonal affective disorder (also called S.A.D.) is a type of depression that follows the seasons. The most common type of S.A.D. is called winter depression, and usually begins in late fall or early winter and goes away by summer.

S.A.D. affects many people in northern latitudes in winter, and is usually treated with bright light, typically in the morning. Researchers believe that S.A.D. symptoms stem from daily body rhythms that have become out-of-sync with the sun. Winter’s late dawn and early dusk can impact our bodies’ ability to regulate melatonin, a naturally produced hormone that re-sets the brain's central clock and helps the light/dark cycle regulate the sleep/wake cycle. When this cycle goes awry, some people develop S.A.D. Learn more.

Source: UW Hall Health Primary Care Center

Ah, Nuts!

Peanuts

Did you know? Although commonly called a nut, the peanut is actually a legume more closely related to beans and lentils. 

Storage:
Store shelled peanuts in a cool, dry place. Freeze peanuts in tightly-closed container.

Nutrition Benefits:
Peanuts are an excellent source of manganese, foliate, magnesium, phosphorous, vitamin E, and niacin (vitamin B3).

Nuts are important to your overall diet—barring any allergies, of course. Choose nuts as a snack, on salads, or in main dishes. Use them to replace meat or poultry, but not in addition to these items, as they contain lots of calories.

Go to the Recipe Database to find how to use peanuts in your meals.

Source: FruitsandVeggiesMoreMatters.org

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 be addressed to the editor at: benefits@u.washington.edu

To see past issues, click here.

Get Ready for the 'Great American Smokeout'—November 20

Every year, smokers across the nation take part in the American Cancer Society’s "Great American Smokeout" by smoking less or quitting for a day. Quitting is tough, but more and more Washingtonians are proving it’s possible. This event challenges people to stop using tobacco and raises awareness of the many effective ways to quit for good.

Do you have a quit smoking success story that may inspire others? Write us at benefits@u.washington.edu.

Tobacco Cessation Programs

Did you know that your chances of quitting tobacco successfully more than double with a smoking cessation program than if you try to quit on your own? The two programs listed below offer free help that includes a personalized quit plan and counseling. Why not give it a try?

Reduce Your Risk of Lung Cancer

November is Lung Cancer Awareness Month. Did you know that more people die from lung cancer than any other type of cancer—more than breast, prostate, and colon cancer combined? Here's how you can reduce your risk of lung disease:

  • Don't Smoke
    The most important thing you can do to prevent lung cancer is to not start smoking or to quit if you currently smoke. Free "quit smoking" support is available. See article above.
  • Avoid Secondhand Smoke
    CDC's Office of Smoking and Health has information about secondhand smoke.
  • Make Your Home Safer
    The Environmental Protection Agency (EPA) recommends that all homes be tested for radon. EPA's web site has information about radon and radon testing.
  • Workplace Safety
    Health and safety guidelines in the workplace can help workers avoid things that can cause cancer. The UW's Environmental Health and Safety Department assists organizational units in meeting their responsibility to protect the environment and to provide a safe and healthful place of employment and learning. The University of Washington is a smoke-free workplace. Read the UW's Smoking Policy.

Source: Centers for Disease Control and Prevention

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Wellness Events & Activities

Don't Get the Flu. Don't Spread the Flu. Get Vaccinated.

Free Lunchtime Blood Pressure Screenings

Thursdays | 11 a.m. - 1 p.m. | Hall Health Center lobby | No appointment needed

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 on Thursdays (except Thanksgiving) between 11:00 a.m. and 1:00 p.m. For more information, contact 206-685-1026.

Weight Watchers @ Work

Tired of "one-size-fits-all miracle cures" that leave you feeling unfulfilled and isolated? Instead, learn how to eat right and live healthy by attending a Weight Watchers @ Work meeting:

Tuesdays | Noon - 1 p.m. | Schmitz Hall | more details

Seattle Marathon

November 30 | Sunday | Begins at 7:15 a.m. | 5th Avenue between Harrison & Mercer Streets, east of the Experience Music Project

The Seattle Marathon is the oldest marathon on the west coast, and one of the top ten in the country. Whether you are a new or returning participant, please join us for this popular event, which includes a marathon, marathon walk, half marathon, half marathon walk, and a kid's marathon. Registration & Information

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banana

Fruit of the Month

Bananas

Did you know? Banana trees are not trees. The banana plant is a giant herb.

Selection:
Choose fruit with slight green on the stem and tip, firm and without bruises.

Storage:
Store unripe fruit at room temperature. Store ripe fruit in refrigerator for up to two weeks; skin may turn black. Or freeze bananas immediately after peeling.

Nutrition Benefits:
Bananas are fat free, sodium free, and cholesterol free. They are a good source of fiber, vitamin C, and potassium.

A Perfect Snack :
Bananas are a convenient and affordable snack, not messy, easy to eat on the go, and are "in season" all year round

Source: Fruits and Veggies Matter

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Top 10 Ways to Enjoy Bananas

1. Dip banana slices into fruit yogurt, then into granola.

2. Add small slices to pancake batter.

3. Add slices to oatmeal or dried cereal with a few slivered almonds and a dash of cinnamon.

4. Spread with peanut butter and sprinkle with a few miniature chocolate chips.

5. Celebrate a special occasion with bananas flambé.

6. Banana Yogurt Shake

7. Banana Berry Jumble

8. Banana Nut Bread

9. Add bananas to fruit salad.

10. A perfect snack just by itself!

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

Source: Fruits and Veggies Matter

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