2023 Workforce Run participants with Otto (Photo by Randy Pellis)

At the 2023 Syracuse WorkForce Run/Walk/Roll (formerly the J.P. Morgan Corporate Challenge), Syracuse University held the distinction of being the largest employer represented among dozens of local companies participating in the annual tradition for the second year in a row.

Jacqui Smith (center) participating in the 2023 Workforce run (Photo by Randy Pellis)

In June, University faculty and staff members will have the opportunity to reclaim that title and enjoy an evening of camaraderie, networking, food, fun and movement. Participants of all abilities and fitness levels are encouraged to join the Syracuse University team. “Campus gets very busy this time of year with Commencement and end of year activities, so this is a fun evening to hang out with people that share the same Orange pride,” says Jacqui Smith, member of the planning committee for the University’s team. “This is also a great chance to get to know other folks from around campus in a low-pressure environment. And there’s food and T-shirts so who can say no to that?!”

Everyone’s favorite mascot, Otto, will also be there again this year to cheer on the Syracuse team—so if you’ve ever wanted to give them a high-five as you cross the finish line, here is your chance!

Interested? Here’s What You Need to Know

• This year’s race begins at 6:45 p.m. on Thursday, June 6, at Onondaga Lake Parkway in Liverpool.
• The distance is 5K (3.1 miles) and a map of the course is .
• There is a $43 registration fee, half of which is paid by the University. Participants will need to make a $21.50 credit card payment when they .
• The deadline to register is Monday, May 6.
• The registration fee includes a Syracuse University team t-shirt to wear during the event, an official race T-shirt and a complimentary buffet-style dinner (vegetarian and gluten-free options will be available).
• Packet and t-shirt pickup will be held at our tent 1.5-2 hours before the event.
• Parking is available at NBT Bank Stadium, and a complimentary shuttle bus service is provided. The has detailed parking information and answers to frequently asked questions.

The Syracuse WorkForce Run is for  of the University; however friends and family are welcome to join by registering as an individual participant, paying the full race fee of $55 and picking up their own race packet.

“Don’t miss out on this great team building event and opportunity to represent Syracuse University, while getting some exercise with others,” says Erin Schaal, who is also a member of the planning committee.

For any questions about the event, please email wellness@syr.edu.

2023 Syracuse University Workforce Run Team (Photo by Randy Pellis)

Pharmacists will immunize with the quadrivalent flu vaccine to protect against four strains of influenza viruses, and there will be limited doses of the senior vaccine for adults age 65 and older.

Appointments are required and must be made online in advance. Clinics will be held on the following dates:

Wednesday, Sept. 13
10 a.m.-3 p.m.
Raynor Avenue Lot (tented, outdoors)

Tuesday, Sept. 19 (this session is full)

Friday, Sept. 29
9:30 a.m.-1:30 p.m.
Skybarn
151 Farm Acre Road
South Campus

Step-by-step instructions to make an appointment are available on the Wellness Initiative’s .

Faculty and staff should bring a valid Syracuse University I.D. to their appointment; temporary employees may show an alternate picture ID. Short-term parking is available at the Irving Avenue Garage or Comstock Avenue Garage for the Sept. 19 clinic by letting the attendant know that you are getting your flu vaccine. For the Sept. 29 clinic, parking is available at or near Skybarn.

Please note, on-campus flu vaccine clinics for students, offered through the Barnes Center at The Arch, will be announced at a later date. Additional on-campus faculty and staff clinics are planned for October.

For the second year running, the University was recognized for having the largest team from a single organization. Everyone’s favorite mascot, Otto, was there to cheer participants on and dole out plenty of high-fives. J. Cole Smith, dean of the College of Engineering and Computer Science (ECS), once again served as team captain with staff from ECS helping to organize this year’s event, with support from the University’s Wellness Initiative.

Jon French, assistant teaching professor of chemistry in the College of Arts and Sciences, took 3rd place in the all-male division with a time of 16 minutes, two seconds. Grace Sciera, marketing strategist in the Division of Marketing, completed the course in 21 minutes, 45 seconds, placing ninth in the all-female division.

Thank you to all who participated and the University hopes to see you again next year!

Team Orange had the most participants of all Central New York employers participating in the WorkForce Run—173 (not all made it to the group photo).

Selfies with Otto make any event more fun.

Professor Jon French, who ranked 3rd in the all-male division, crosses the finish line.

Dean Smith accepts the award for the largest team from a single organization. (Photo by Derek Pooley)

The behind-the-scenes team that helped organize Syracuse’s team for the run, clockwise from top left: Christie Rudnick, Otto, Kim DeStefano, Emilia Stojanovski, Derek Pooley and Chris Barbera.

Otto shows off the 2023 Syracuse WorkForce Run T-shirt. (Photo by Kim DeStefano)

Except where otherwise indicated, photos are by Randy Pellis.

Next month, University faculty and staff members will have the opportunity to reclaim that title and enjoy an evening of camaraderie, networking, food, fun and movement. Participants of all abilities and fitness levels are encouraged to join the Syracuse University team, captained for the second year by J. Cole Smith, dean of the College of Engineering and Computer Science.

In 2022, Syracuse won the Largest Company Team award. (Photo by EstherAlice Lopez)

“Last year, Team Syracuse University was over 100 people deep. We enjoyed some beautiful weather and had a blast hanging out with coworkers from across the University before and after the race,” says Smith, pictured at right accepting the award for Largest Company Team. “Whether you’re an avid runner looking for a personal best time or just want to take a leisurely walk on the course with colleagues, I encourage you to join our team!”

New this year, everyone’s favorite mascot, Otto, will also be there to cheer on the Syracuse team—so if you’ve ever wanted to give them a high-five as you cross the finish line, here is your chance!

Interested? Here’s What You Need to Know

• This year’s race begins at 6:45 p.m. on Tuesday, June 20, at Onondaga Lake Parkway in Liverpool.
• The distance is 5K (3.1 miles) and a map of the course is .
• A has been created for participants to stay up-to-date on the event and connect with other participants.
• There is a $39 registration fee, half of which is paid by the University. Participants will need to make a $19.50 credit card payment when they .
• The deadline to register is Friday, May 19.
• The registration fee includes a Syracuse University team T-shirt to wear during the event, an official race T-shirt and a complimentary buffet-style dinner (vegetarian and gluten-free options will be available).
• Packet and T-shirt pickup will be held on campus the day of the event.
• Parking is available at NBT Bank Stadium and complimentary shuttle bus service is provided. Detailed parking information and answers to frequently asked questions are available on the .

The Syracuse WorkForce Run is for of the University; however friends and family are welcome to join by registering as an individual participant, paying the full race fee of $39 and picking up their own race packet. Email wellness@syr.edu with any questions about the event. We hope to see you there!

Members of the Syracuse University team pose at least year’s event (Photo by EstherAlice Lopez)

It’s not only in February, however, that Syracuse University’s Wellness Initiative, housed in the Office of Human Resources, partners with the American Heart Association (AHA) to offer potentially life-saving training opportunities to the University community.

Participants in a recent training class learned the basics of CPR and using an AED.

Since October, hourlong, non-certifying trainings have been offered monthly to faculty and staff, providing instruction for performing cardiopulmonary resuscitation (CPR) and using an automated external defibrillator (AED).

AHA facilitators train participants on:

• how to recognize the signs of cardiac arrest or a stroke;
• responding with hands-only CPR, which entails using chest compressions but not rescue breaths; and
• the importance of AED usage.

will be held on March 21 in 500 Hall of Languages. More than 350 faculty and staff members have been through the training, with dozens more participating this spring.

Earlier this year, Buffalo Bills safety Damar Hamlin suffered cardiac arrest during a “Monday Night Football” game. His life was saved by the quick administration of CPR and use of an AED to restore his heartbeat on the field, sparking a .

Candace Campbell Jackson, senior vice president and chief of staff to Chancellor Kent Syverud, has been instrumental in bringing these training opportunities to campus, and has requested that all members of the University leadership team take part and encourage their faculty and staff to do the same.

“I’m proud of the way our university leadership and community have enthusiastically embraced the opportunity to learn these life-saving techniques,” says Campbell Jackson. “By bringing heart health education to our faculty and staff, we all stand better prepared to save a life at work or at home.”

Jackson also serves as 2023 chair of the , part of a national movement to promote education and action among a population increasingly impacted by cardiovascular disease: women. According to the , heart disease was responsible for about 1 in 5 women deaths in 2020.

“Learning CPR will help save lives,” says Franklin Fry, executive director of the Greater Syracuse AHA. “Each year, there are more than 350,000 out-of-hospital cardiac arrests in the U.S. Unfortunately, only about 10% of those patients survive. However, immediate CPR and AED use can double or even triple a victim’s chance of survival. Each person taking part in these trainings has the potential to be a lifesaver.”

Adam Hepburn, executive director of operations in the Office of Strategic Initiatives and Innovation, participated in the training last fall. He found it so effective he went on to encourage colleagues from the National Veterans Resource Center at the Daniel and Gayle D’Aniello Building (NVRC) to participate.

“We have an active building, with lots of students, faculty, staff and community members coming through, including for special and large events,” Hepburn says. “There’s a recognition that we all want to be prepared should an incident occur.”

The Rev. Brian Konkol, dean of Hendricks Chapel, similarly encouraged his team to take advantage of the on-campus trainings to be better prepared in a worst-case scenario.

“The training instructors were insightful and the overall experience was impactful,” he says, reflecting on the experience. “I am thankful that Syracuse University chose to make CPR/AED trainings a top priority, as all people are of infinite dignity, and being better prepared may help to save lives.”

To learn more or sign up for an upcoming training, .

Mindful Eating Challenge

Bringing your full attention to meals is easier said than done and takes practice. The seven-day will help you learn and practice key aspects of mindful eating, including bringing awareness back to meals, slowing down and noticing physical hunger cues. Guided by a series of emails highlighting actionable mindful eating exercises/activities, you’ll select one meal a day to eat mindfully. By the end of the challenge, you’ll have multiple new tools in your toolbox.

Am I Hungry? Mindful Eating Program

Are you ready to ditch emotional eating and the diet mentality? If your answer is yes, the may be a good fit. Am I Hungry? is a non-diet, weight-neutral approach that empowers individuals to take charge of their decisions about eating, physical activity, health and self-care. The six-week interactive program will help you reconnect with your physical signals to guide what, when and how much to eat, and recognize and cope with triggers for overeating. The program begins the week of March 13.

440 Strong

Strength training is a great way to increase metabolism and boost energy during the day and help you sleep at night. It even helps manage stress! challenges you to complete 440 repetitions of a strength training exercise (examples include push-ups, squats, lunges or planks) over 15 days. That equals about 30 repetitions per day. If you’re up for the challenge, complete 440 repetitions of more than one strength training exercise. !

Find Inspiration

Feeling stale in the kitchen, don’t like to cook or lacking the time to put together a healthful meal at the end of the day? You’re not alone! .

Got Questions? Ask the Dietitian

If you find nutrition labels confusing, have a picky eater at home, or have questions about whole vs. processed foods, sugar, fat, mindful eating, eating out, fad diets or other topics—this is for you! Let the wellness team know what’s on your mind. Please note: While the team doesn’t have expertise in all areas of nutrition, they will do their best to address your questions and/or provide resources that may help!

Appointments are required and . Clinics will be held on the following dates:

Thursday, Oct. 6
10 a.m.-2 p.m.
Schine Student Center, 304 ABC

Wednesday, Oct. 26
10 a.m.-3 p.m.
Kimmel Dining Hall
311 Waverly Ave.
North Campus

Step-by-step instructions to make an appointment are available on the Wellness Initiative’s .

Faculty and staff should bring a valid Syracuse University I.D. to their appointment; temporary employees may show an alternate picture ID. Short-term parking is available at the Comstock Avenue Garage for both clinics by letting the attendant know that you are getting your flu vaccine.

Please note, on-campus flu vaccine opportunities for students will be announced at a later date.

“One of the things we learned from the survey is that virtual programming is here to stay; however, we were also happy to see that some faculty and staff are ready to attend workshops in-person again,” says Gail Grozalis, executive director, Wellness Initiative for faculty and staff.

“We are really looking forward to connecting in-person after a long pause of virtual-only programming,” she says. “Consistent with the preferences expressed in the survey, we will continue with a hybrid approach—virtual, on-demand recordings and in-person—so we can reach faculty and staff in different locations, with various schedules, needs and preferences.”

The results of the survey showed that stress management and resilience, physical activity, sleep, healthy cooking and eating, back care, and mindful eating were the topics with the highest interest. In addition, faculty and staff indicated that 30-45 minutes was the sweet spot in terms of length of wellness programming, with a noon-1 p.m. timeframe preference.

“We are grateful for the feedback from the survey. It helped guide our fall planning to meet the needs, areas of interest and preferences of our faculty and staff,” says Kim DeStefano, senior health and wellness specialist for faculty and staff. “We are excited for the fall lineup and cannot wait for faculty and staff to participate in the wellness offerings.”

The wellness team will continue to be responsive to the changing needs of faculty and staff.

“We build new programs around the preferences of our staff and faculty, and we will continue to reach out and respond to their interests and their needs,” says Grozalis. Fall semester wellness programming kicks off the week of Sept. 12. .

Some highlights for the fall semester include the following:

• Focus on Movement: Squatember, a 10-day squat challenge and Back in Balance, a small group, interactive series to learn the Alexander Technique, featuring instructor Kathy Miranda.
• Food for Thought: Nutrition workshops on supplements and fueling young athletes, featuring nutrition professor Dr. Jessica Garay and healthy holiday food demos.
• Health Talks: Webinars covering a variety of health topics from healthy aging to back care to self-care during the holidays.
• Video library: Featuring previously recorded webinars, including cooking demos, physical activity, resilience and bone health.
• : On-demand access to hundreds of hours of content on topics like sleep, anxiety, financial stress, eating and more.
• Feel Like a Million: A board game-themed program to increase energy and help you feel your best with energy-boosting activities and virtual dollars.

Kira McCrary won the gift basket put together by the Wellness Initiative team for a wellness survey participant.

For those taking the wellness survey, the Wellness Initiative team put together a gift basket for a randomly selected survey participant. Kira McCrary, in the Office of Student Outreach and Retention, was the winner.

While these statistics may seem quite high, they are also proof that if you struggle with high blood pressure or prediabetes, you are not alone. The even better news is that there is evidence that enacting simple—but not always easy—changes to your lifestyle can help manage these conditions and prevent them from escalating.

Two programs offered through the Syracuse University Wellness Initiative this fall are designed to help benefits-eligible faculty and staff redefine their health and transform their life: the Diabetes Prevention Program (DPP) and Blood Pressure Self-Monitoring Program (BPSM), both launching in October. Read on to learn more about these programs and how staff members have benefited from prior participation.

A Holistic Approach to Diabetes Prevention

When Stefania Ianno signed up for the DPP last year, she was intrigued by the program’s yearlong approach. She knew that for her own success, health and wellness needed to be an ongoing lifestyle and not a yo-yo dieting experiment.

“I was compelled to sign up for the DPP because it approaches health from many angles: movement and exercise; food and nutrition; and the mental/emotional aspects of motivation and discipline,” says Ianno, assistant director of development for Syracuse Stage.

The DPP is a small-group program offered in partnership with the YMCA of Central New York. It requires a 12-month commitment with 26 one-hour sessions over the course of the year. Sessions are facilitated by Stephanie Michaels, a YMCA lifestyle coach, and dive deep into the science of diabetes prevention while also offering participants practical, everyday strategies for eating healthier, increasing their physical activity and losing weight.

The program also includes a free YMCA family membership for the first 20 weeks, which can be used at any of six locations across Central New York. “Access to the YMCA was particularly awesome and very motivating—I was able to get on a better schedule of incorporating movement into my weekly activities,” says Ianno.

She found the resources provided, including education on topics she did not previously know much about and tracking mechanisms for food and activity, to be helpful, as well as periodic check-ins with Michaels to provide a touchpoint on her progress.

The upcoming DPP begins Oct. 11 and meets on Tuesdays from noon to 1 p.m. in the Hall of Languages, room 500. The program is for adults who have prediabetes or are at risk for developing type 2 diabetes, but who do not already have diabetes. There is a personal investment of $200 that is deducted via payroll and eligible for full reimbursement once the participant has met certain attendance criteria and action items.

Staying Ahead of Hypertension

Research shows that the simple process of checking and recording blood pressure at least twice a week may help lower blood pressure in people with high blood pressure. There is evidence that proper nutrition, particularly reducing sodium, can help lower diastolic and systolic blood pressure.

Participants in the Wellness Initiative’s BPSM, also offered in partnership with the YMCA of Central New York, receive a free blood pressure cuff that they can use at home for twice-weekly readings.

Over four months, they practice home self-monitoring and participate in one-on-one check-ins with Michaels on Microsoft Teams, as well as monthly one-hour seminars on topics like lowering sodium intake, shopping, preparing and cooking food for blood pressure management, and heart-healthy eating.

Derek Pooley, assistant director for student success in the College of Engineering and Computer Science, participated in a prior offering of the BPSM and says the program taught him new information that has been key to managing his diagnosis of high blood pressure.

“The different tips and conversations I had with Stephanie got me thinking about different ways to hydrate, sleep and eat better,” Pooley says. “I didn’t realize how much hydration affects blood pressure, so I drink way more water now than I did before!”

Pooley says he saw his blood pressure decrease over the course of the program and he still uses the blood pressure cuff he received to continue his home self-monitoring. “I would absolutely recommend this program to other faculty and staff members,” he says. “I took my blood pressure three times per week, had a weekly meeting to talk about different methods to lower it and tried the suggestions offered. It was simple and effective.”

The upcoming installment of the BPSM begins Oct. 3 and runs through January. There is a $60 personal investment via payroll deduction, with the opportunity for a full reimbursement upon successful completion of the program.

To learn more about the Diabetes Prevention and Blood Pressure Self-Monitoring programs, including qualifying criteria and full schedules for participation, visit the .

Appointments are required and . Clinics will be held on the following dates:

Wednesday, Sept. 14
10 a.m.-3 p.m.
(tented, outdoors)

Tuesday, Sept. 20
11 a.m.-4 p.m.
Kimmel Dining Hall
311 Waverly Ave.
North Campus

Friday, Sept. 30
9:30 a.m.-1:30 p.m.
Skybarn
151 Farm Acre Rd.
South Campus

Step-by-step instructions to make an appointment are available on the Wellness Initiative’s .

Faculty and staff should bring a valid Syracuse University I.D. to their appointment; temporary employees may show an alternate picture ID. Short-term parking is available at the Irving Avenue Garage or Comstock Avenue Garage for the Sept. 20 clinic by letting the attendant know that you are getting your flu vaccine. For the Sept. 30 clinic, parking is available at or near Skybarn.

Please note, on-campus flu vaccine opportunities for students will be announced at a later date. Additional on-campus faculty and staff clinics are planned for October.

All faculty and staff are encouraged to complete the Wellness Initiative’s employee interest survey, open through June 30.

Now is the opportunity to let your voice be heard! All faculty and staff are encouraged to complete the , open through June 30.

The survey seeks input on:

• Wellness and WorkLife topics you are interested in;
• Where, how and when programs are offered; and
• Any barriers that prevent you from participating in programs (or conversely, ideas that would entice you to participate more!)

The survey takes approximately five minutes to complete and all participants can enter their name and email to be entered to win a Wegmans gift basket. You also have the option to provide anonymous feedback, if you prefer.

Visit to learn more about the Wellness Initiative’s offerings for faculty and staff—and have a happy and healthy summer!

Join the Syracuse University Team!

The Syracuse University faculty/staff team is currently recruiting participants of all fitness and skill levels to join in the fun. Here are some key things to know:

• There is a $38 registration fee, half of which is paid by the University. Participants will need to make a $19 credit card payment when they .
• The deadline to register is Tuesday, June 7.
• The .
• The first 200 faculty and staff to register will receive a Syracuse University T-shirt. All participants will receive a 2022 Syracuse Workforce Run running shirt.

Optional Couch-to-5K Training Program Available

For those who wish to build up their endurance prior to the race, or simply enjoy training and exercising in community, an optional, seven-week Couch-to-5K training program is underway, led by Cole Smith, dean of the College of Engineering and Computer Science (ECS). Smith, who is now an accomplished marathon runner, says he learned to run over a decade ago using a similar, incremental approach to building distance, and by finding a community of runners to train with.

“I’ve never accomplished anything without a community around me that was picking me up and encouraging me and bringing me along,” Smith says. “Since joining the University in 2019, I’ve wanted to be more involved in the Syracuse community, and I’ve also wanted to help other folks get into shape if that is something that they desire—so this is an opportunity to do both at the same time.”

The Couch-to-5K training program includes three run/walk workouts—two guided, one on your own—and one cross-training workout (i.e., cycling, swimming, elliptical machine) per week. Group training meetups are held on campus on Tuesdays at 7 a.m. and Thursdays at 5:15 p.m., led by Dean Smith and ECS Professor Cliff Davidson.

Smith emphasizes that the training program is about starting off gently and building distance over time. “The goal of our group training certainly isn’t to run as quickly as possible, in fact we encourage our faster runners to slow down and stay within small groups or duos for more of the community aspect,” Smith says.

Participants will instead focus on adding mileage and changing the ratio of jogging to walking as training progresses. “Even if the ‘run’ is not much of a run—it doesn’t have to be,” he says. “It can be a slow trot. Anything that would get you eliminated from the walking competition in the Olympics counts!”

All Syracuse University faculty and staff are welcome to participate in the Couch-to-5K training program. .

The Syracuse Workforce Run is for of the University; however friends and family are welcome to join by and paying the full race fee of $38. Email wellness@syr.edu with any questions about the event.

Kristi Vega with her daughter, Tori

“My first thought when I found out the group would be meeting virtually on Teams was, ‘Well, how am I going to weigh in?’” Vega recalls. She had never joined a program focused on improving her eating habits that didn’t begin with a trip to the scale. She realized over the course of the program that her obsession with the scale was just one of many aspects of her relationship with food and eating that had become distorted over the years.

When asked to explain the Am I Hungry? program, Vega says, “Let me start with what it’s not … it’s not a diet plan. It’s not a fad. There are no points or counting or weighing in or shakes or pills. It’s more like a book club. You read a few chapters [of the book ‘Eat What You Love, Love What You Eat’ by Dr. Michelle May] and then review and discuss them on weekly calls with the facilitators and as a group.”

According to the , the Am I Hungry? Mindful Eating Program is a “non-restrictive approach to a sustainable healthy lifestyle” and a “non-diet, weight-neutral approach that empowers individuals to take charge of their decisions about eating, physical activity, health and self-care.” Sounds great in theory, but what is it like in practice?

“The program is about mindfulness,” Vega says. “It’s about examining your relationship with food and relearning your own body’s signals.” One of the first questions the group was asked during the weekly sessions was, “Do you know when you are hungry?”

“I laughed because I realized that I couldn’t answer the question. It sounds ridiculous, but years of conflicting diets scrambled my signals. This program helped me reset my brain to eat when I’m hungry and stop when I’m not. It sounds super simple but I had a lot to relearn and habits to change.”

Going Below the Surface

Am I Hungry? encourages a psychological plundering of sorts to get to the bottom of why, when, how, how much and what we eat—with the goal of moving participants from an overeating or restrictive eating pattern (called the eat-repent-repeat cycle by Dr. May) to a more natural, instinctive eating pattern.

Weekly lessons explore topics like:

• why diets don’t work and why there are no “good” or “bad” foods
• how to incorporate movement that you actually enjoy into your daily life
• cultivating more presence
• building a toolkit with alternatives to mindless eating
• using a hunger scale to help identify physical hunger, as well as satiety (or fullness) cues
• awareness of physical, environmental and emotional triggers to eat and different ways to respond to those triggers

Vega says that going beyond the surface level into the emotional component helped her identify longstanding patterns and beliefs that were so deeply embedded in her subconscious that she wasn’t even aware of them.

“I discovered that ‘reward and punishment’ had become my personal life mantra,” she says. “I hated to exercise because I used it as either a punishment or a reward.” Vega uncovered a pattern of bartering with herself when it came to calories in and calories out—for example, telling herself that if she spent 20 more minutes on the treadmill, she could have a second glass of wine, or a cup of ice cream or some cookies.

“With Am I Hungry, I was able to stop that association. I started taking walks and enjoying them. The walks became my time to relax, breathe fresh air, look at the scenery. It wasn’t a punishment anymore for some food sin.”

Since participating in the program, Vega has also stopped eating things she hates. She shared some of the more extreme diets she’s tried over the years, and recalls with misery days of cabbage soup, boiled chicken, overloading on watermelon and even having to have her gallbladder removed after a period of being on the (low-carbohydrate, high-protein) Atkins Diet.

“I can happily say after participating in this program, I am never going to eat anything that I don’t want to ever again. I am not going to drink nasty powdery shakes. I will never eat celery or cabbage soup,” she says. “I am no longer going to torture myself or feel bad about what I eat or don’t eat.”

Setting an Example

Vega also says Am I Hungry? has been eye opening in how she approaches her 13-year-old daughter’s eating patterns. “This program has not only liberated me at this later stage of my life, but it’s helping me be a better mom. I hope my daughter will have more happiness and less stress about food and eating because of the example I’m setting,” she says. “That alone is priceless.”

Modeling healthy, balanced habits and self-care is extremely important to her as a parent. Vega says she comes from a generation where “self-care” feels like a naughty word, a forbidden thing—and Am I Hungry? has helped her realize that you cannot fill somebody else’s cup if yours is empty.

“I’ve come to see that there are many women, especially mothers, who put everyone and everything ahead of themselves. This group has shown that I’m not the only one who struggles with shame or guilt when I invest time and energy into my own well-being,” Vega says. “It’s hard to break the mindset that self-care is not the same thing as being selfish.”

She is grateful for the chance to participate in Am I Hungry? and felt empowered to make working through the readings and workbook lessons a priority each week. “A free program from my employer that is going to help me have a better life and hopefully help my daughter have a better life?” she says. “Yeah, sign me up.”

Am I Hungry? will run again this spring, beginning March 24 for five weeks. There is a personal investment of $60 from participants, which is paid for through payroll and reimbursed upon successful completion of the program.

“If you’re looking for a quick fix or the latest weight loss trend, this program isn’t for you,” Vega says. “But if you are interested in truly exploring your relationship with your own health, I strongly recommend it. The facilitators [Gail Grozalis and Kim DeStefano, both trained in the Am I Hungry? methodology] did a great job keeping us focused, encouraged and empowered. As SU employees, we are very fortunate to have the Wellness Initiative and team.”

The DPP is a small-group program that offers peer support while helping you eat healthier, increase your physical activity and lose weight. Presented by the Wellness Initiative in the Office of Human Resources, the on-campus program requires a one-year commitment with 26 one-hour sessions. The group will be led by Stephanie Michaels, a YMCA lifestyle coach trained in group facilitation.

There is a mandatory orientation session for all participants on Oct. 12 and beginning Oct. 19, the group will meet Tuesdays from 12:30 to 1:30 p.m. in Bird Library, Spector Room (608), as follows:

• 16 consecutive weekly sessions from Oct. 19-Feb. 15 (no session on Nov. 23 or Dec. 28);
• every other week for three sessions on Feb. 22, March 8 and March 22; and
• once per month for six sessions on April 19, May 24, June 21, July 19, Aug. 16 and Sept. 13.

All enrolled participants will receive a free YMCA family membership (more than $300 value!) for the first 20 weeks of the program. Membership can be used at any of the six locations that are part of the YMCA of Central New York.

Faculty and staff are required to make a personal investment of $200 via payroll deductions to participate in the DPP program, but will have the opportunity for full reimbursement by meeting the program’s attendance criteria, as well as their weight and physical activity session submissions.

Those interested in participating should carefully review all of the and then email wellness@syr.edu to sign up or learn more.

Or, maybe you spent more time watching Netflix than you thought was humanly possible, ate cookies for breakfast with alarming regularity and let any semblance of an exercise routine disappear faster than you can dismiss Netflix’s “Are You Still Watching?” pop-up.

Maybe you’re somewhere in between.

No matter where you fall on the spectrum, you are absolutely fine. Find a moment of gratitude for your body, whatever shape it is in. Breathe in the fresh energy of spring and remember that every day brings a new opportunity to move your body, with the help of some tips and encouragement from campus experts.

Move Outside, Together

Our ability to get outdoors more as spring blossoms encourages both physical movement and human connection. “Exercising outdoors with a friend or neighbor, you can walk, roller blade, go for a bike ride, go hiking, all while maintaining social distance and/or wearing a mask,” says Kristen Konkol, assistant teaching professor of exercise science in the Falk College and I-Move program coordinator in the School of Education.

The Konkol family spending quality time together outdoors.

After many months of isolation, the psychological need for socialization is just as important as the physiological need for exercise, Konkol says. There is also an added bonus of accountability when you involve another person in your plans for movement. “Not only will you get the benefits of fresh air and exercise, you’ll uplift yourself emotionally and have someone to connect with—both socially, and for accountability to stay motivated.”

‘A Journey of a Thousand Miles Begins With a Single Step’

This Chinese proverb is relevant for those seeking to return to a fitness routine after a year of unpredictability. Kim DeStefano, wellness coordinator with the Office of Human Resources’ Wellness Initiative, recommends small, achievable steps that can lead to bigger goals.

“When you’re just getting back into the swing of things, the idea of doing an hourlong or even 30-minute workout can seem overwhelming,” she says. “Try to begin by committing to five minutes. Once you are up and moving, you may surprise yourself and want to keep going.”

Konkol also emphasizes the importance of allowing yourself some grace. “We’ve all been going through a lot and people tend to be really hard on themselves when they miss a day or if they’ve been out of the habit of exercising for awhile,” she says. “Instead of beating yourself up, welcome the opportunity to re-boot mentally. If today is step one, then today is step one. Tomorrow will be step two. With exercise, it’s a cumulative effect.”

The DeStefano kids, Asher (1 1/2) and Kennedy (5) love getting outside for activities like bike riding and playground time.

A positive attitude is key, DeStefano says. Remember how good it feels when you make time to move your body and focus on the outcome of being physically active instead of the effort it may take to get started. “Do it for you. Make it a point to set a goal, even a small and very achievable one, then celebrate your successes!”

Get Out and Explore the Great Outdoors

If you’ve been moving consistently but are craving some novel ways to get out and active in the Central New York area and beyond, here are some ideas.

• : For just $80, you and whoever you can fit in your vehicle can access all New York State Parks and Department of Environmental Conservation facilities (more than 120 sites across the state!) through the end of 2021 without paying one-time entry fees for day use. The pass is also sharable.
• : This paved, multi-use trail spans nine miles along the western shore of Onondaga Lake, offering spectacular lake and city views and running right through the St. Joseph’s Health Amphitheater at Lakeview—a great spot to stop for a picnic! Park and enter the trail at the south side of the lake (take I-690 to exit 7), which is less heavily trafficked and remains half-shaded on hot summer days.
• : Behold all of nature’s beauty within 6 miles of campus. This hidden gem features 5 miles of trails, striking geological features and the picturesque Glacier Lake. You can even download a and track how many different species of birds you spot during your visit!
• : With its towering waterfalls, lush forests and majestic gorge that earned it the nickname “the Grand Canyon of the East,” there is no shortage of good reasons to visit Letchworth State Park. Opening this summer, the Autism Nature Trail will add to the park’s attractions as a first-of-its-kind, interactive experience in nature designed specifically for those with autism spectrum disorder and other developmental disabilities. The one-mile looped trail has eight stations, including a Sensory Station, Sunshine Slope maze, Music Circle, Curiosity Corner, Reflection Point, Meadow Run and Climb and Design Area. Specialized elements like cuddle swings, gliders and “alone zones” provide an inclusive environment for individuals of differing needs and abilities. Visit to view renderings of the trail and stay up-to-date on its opening plans.

Simple Food Swap Challenge

For faculty and staff seeking novelty in their daily diet or wishing to infuse healthier, nutrient-rich choices into their weekly food routine, the Simple Food Swap Challenge may be of interest. During this two-week, email-based challenge, participants will learn healthy (and easy!) food swaps that taste great through video demonstrations, recipe ideas and ingredient lists. An example of a “food swap” is substituting cauliflower rice for white rice in your favorite rice dish or swapping in “nice” cream for ice cream when you’re looking for a tasty treat! The challenge runs March 10-24 and more details can be found on the .

Read It Before You Eat It: How to Decode the Nutrition Facts Label

Nutrition facts labels are designed to help us make sound decisions when it comes to the foods we eat, but they can be confusing. Faculty and staff are invited to join Executive Director of Wellness Gail Grozalis for an on Thursday, March 18, from noon to 12:30 p.m. Participants will use a packaged food item from their pantry or refrigerator as reference and learn how to make sense of nutrition facts labels and why nutrition facts matter.

Am I Hungry? Mindful Eating Program

Am I Hungry? is a non-diet, weight-neutral approach that empowers individuals to take charge of their decisions about eating, physical activity, health and self-care. The eight-week interactive program will guide participants to reconnect with their physical signals to guide what, when and how much to eat, and recognize and cope with their triggers for overeating. The program begins the week of April 12. on March 24 from noon to 12:30 p.m. or March 25 from 1 to 1:30 p.m. to see if the program is right for you!

When It Comes to Food, Prioritize Variety and Balance

Eating a diverse and well-balanced diet can help ensure we get the array of vitamins and minerals our immune system needs to function well. “When looking for recipes that support immunity, think color!” says Gail Grozalis, executive director of wellness in the Office of Human Resources. “Eat the rainbow—fruits and veggies that are red, purple, orange, deep greens and yellow tend to be high in antioxidants and will help strengthen your immune system.”

Focus on a reasonable balance of the three macronutrients (protein, carbohydrate and fat) to ensure you’re not depriving your body of anything it needs to rebuild, repair and fight off infection. To take things to the next level, Grozalis recommends incorporating fermented foods (e.g., homemade kraut, kimchi, pickles and yogurt) into your eating plan, and limiting sugar and processed foods—both of which can create inflammation in the body, weakening the immune system.

Nutrients of Interest

Many of us intuitively reach for the orange juice or crave warm chicken soup when we feel a cold coming on. This could be because our body is craving certain nutrients that can help boost immunity.

According to Ruth Sullivan, assistant director of nutrition management in Food Services, there are several nutrients that play a role in good immune system health. “Protein is important for healing and recovery—I recommend lean proteins like poultry without the skin, sirloin and tenderloin, beans and tofu,” she says. Vitamin A (found in citrus fruits, spinach, carrots and squash), Vitamin C (citrus fruits, broccoli, bell peppers) and Vitamin E (almonds, oils, avocados) help protect against infection and form antibodies and antioxidants. Zinc (chicken, cashews, spinach) can also be important to wound healing, says Sullivan.

Lifestyle Choices Matter

While eating healthful foods is an important foundation, other lifestyle factors can also impact immunity. Grozalis recommends getting adequate sleep—between seven and nine hours on a consistent basis—to support the immune system.

Sullivan emphasizes the importance of regular exercise, staying tobacco-free, managing stress and maintaining a healthy body weight. “We want to think about everything that plays a role in keeping our immune system healthy, not just food,” she says.

Immune-Supporting Recipes

Tofu Lo Mein

Ingredients:

• 8 ounces lo mein egg noodles (or any other noodle)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 2 cups cremini mushrooms, sliced
• 1 red bell pepper, julienned
• 1 carrot, julienned
• 1/2 cup snow peas
• 3 cups baby spinach
• 14 ounces tofu

For the sauce:

• 2 tablespoons reduced sodium soy sauce
• 2 teaspoons sugar
• 1 teaspoon sesame oil
• 1/2 teaspoon ground ginger
• 1/2 teaspoon Sriracha

Directions:

1. In a small bowl, whisk together soy sauce, sugar, sesame oil, ginger and Sriracha; set aside.
2. Open and wrap tofu in paper towels.
3. In a large pot of boiling water, cook noodles according to package instructions; drain well.
4. Heat olive oil in a large skillet or wok over medium high heat. Add garlic, mushrooms, bell pepper and carrot. Cook, stirring frequently, until tender, about 3-4 minutes. Stir in snow peas and spinach until the spinach has wilted, about 2-3 minutes.
5. Add tofu to soy sauce and cook for a minute.
6. Stir in egg noodles and soy sauce mixture, gently tossing to combine.
7. Serve immediately.

Recipe courtesy of Food Services.

Chipotle-Mango BBQ Chicken

Ingredients:

• 1 1/2 cups mango, peeled, pitted and roughly chopped
• 3/4 cup fresh cilantro (loose pack, not chopped, stems and all)
• 2 chipotle peppers in adobo, plus 1 tablespoon adobo sauce
• 2 tablespoons unseasoned rice wine vinegar
• 4 cloves garlic, peeled
• 2 tablespoons fresh lemon juice
• 1 tablespoon canola oil, plus extra for grill
• 2 teaspoons kosher salt
• 1 teaspoon freshly cracked black pepper
• 2 pounds chicken thighs and drumsticks, bone in, skin on

Directions:

1. Put the mango, cilantro, chipotle, vinegar, garlic, lemon juice, 1 tablespoon of oil and salt and pepper, in a food processor and puree until smooth. Adjust seasonings, to taste.
2. Add the chicken with half the mango mixture to a resealable plastic bag, and massage to coat the chicken with the sauce. Refrigerate at least 6 hours to marinate.
3. Put the other half of the mango mixture into a small saucepan and simmer over low heat until thick, stirring often, about 15 minutes. Set some of the simmered chipotle-mango sauce aside to serve on the side and baste the chicken every few minutes with the rest of the sauce.
4. Preheat a grill or grill pan to medium-high heat and brush with canola oil. Remove the chicken from the marinade and put on the grill.
5. Grill the chicken, turning and basting every 5 minutes until cooked through, about 20 to 25 minutes. Transfer to a serving platter and serve with the reserved mango sauce.

Recipe courtesy of Food Services.

Kale, Strawberry and Toasted Almond Salad With Feta

Ingredients:

• 1 large bunch kale leaves, chopped (9 cups bite-sized kale leaves)
• Juice of 1 medium orange, divided
• 1/4 cup plus 1 tablespoon extra-virgin olive oil, divided
• Pinch of salt
• 1 tablespoon orange zest
• 2 teaspoons honey
• Freshly ground black pepper
• 1 cup sliced strawberries (or blueberries, blackberries or raspberries)
• 1/4 cup dried currants or raisins
• 1/4 cup slivered almonds or pine nuts, toasted
• 1/4 cup crumbled feta cheese

Directions:

1. Remove and discard center ribs and stems from kale leaves. Tear kale leaves into bite-sized pieces.
2. Combine kale, half of orange juice, 1 tablespoon olive oil and salt in a large bowl. Massage kale by scrunching small amounts with your clean hands, then releasing and repeating.
3. For the dressing, whisk remaining orange juice, orange zest, honey and pepper in a small bowl. Gradually whisk remaining 1/4 cup olive oil into the juice mixture to combine well. Set aside.
4. Pour the dressing over kale. Add strawberries, currants and toasted almonds. Toss gently. Let salad ingredients marinate for 15 to 20 minutes before serving.
5. Top with feta cheese just before serving.

Recipe adapted from eatright.org.

Take the 1,500 Jumping Jack Challenge!

Jumping jacks can improve both heart health and strength, thanks to the combination of cardiovascular conditioning and body weight resistance they provide. From Feb. 8-27, join the Wellness Initiative in a Teams group with the goal of achieving 1,500 jumping jacks over 20 days—that’s 75 per day. This challenge is suitable for all fitness levels, and jumping jack variations to help make it more or less challenging will be provided. .

What If One Hour a Day Could Change Everything?

That’s the central question of a new 21-day challenge where participants will commit to three 20-minute daily practices to help bring greater balance to daily life. Using the tools of meditation, movement and mindful moments, and with the support of a skilled facilitator, participants will build resilience, increase mindfulness, strengthen heart health and improve their overall sense of well-being. The challenge launches on Feb. 8, so today!

Virtual Blood Pressure Self-Monitoring Pilot Program 

Research shows that the simple process of checking and recording your blood pressure at least twice a month over a four-month period may lower blood pressure in those with high blood pressure. Proper nutrition, particularly a reduction in sodium, can help to lower diastolic and systolic blood pressure, as well.

The Wellness Initiative is partnering with the YMCA of Greater Syracuse to offer a Blood Pressure Self-Monitoring pilot program to eligible faculty and staff. The four-month-long program will focus on the practice of home self-monitoring, identifying triggers and adopting healthier eating habits to manage high blood pressure.

on Feb. 10 from noon-12:30 p.m. or Feb. 11 from 1-1:30 p.m. to learn more and see if you qualify.

Know Your Numbers Virtual Seminar

On Feb. 16 from noon-12:30 p.m., join guest speaker Dr. Stephen Cohen from Excellus BlueCross BlueShield to discuss the “big four” numbers when it comes to heart health—BMI, cholesterol, blood pressure and blood sugar. Participants will learn what the goal levels are for these metrics and actions one can take to bring them into an appropriate range, if needed. .

Get to the Heart of It: Quiz Series

Faculty and staff are invited to participate in the quiz series to boost heart health knowledge and learn valuable tips to ensure a healthy heart. Begin with and after submitting their responses, participants will receive an email with the answers, explanations, links to more resources and a link to the next quiz. Good luck!

As the holiday season approaches, one of the biggest challenges is staying on track with our health and wellness goals. This time of year can become the ultimate test of our will—there is the temptation to skip workouts, sweets and treats everywhere we look, and feelings of stress and overwhelm.

This year, get a jumpstart and make a plan to stay ! Join the .

The Wellness Team will share valuable, achievable tips related to moving more, eating well and calming your mind. Together, the group will shake up fitness routines, plan for more healthful eating and gain a sense of calm. The goal is to celebrate the holiday spirit, indulging only on occasion, while also embracing a spirit of adventure and challenge.

The program begins Nov. 16 and runs through Dec. 23. Faculty and staff are welcome to jump right in and join at any time!

Opportunities for the campus community to receive a flu vaccine and/or COVID-19 testing continue weekdays throughout the month of October as part of the University’s ongoing effort to keep our campus safe, healthy and open for residential learning.

As outlined in the , all members of the Syracuse University community who access campus services are expected to get a flu shot this year. Additionally, a permanent COVID-19 testing site opened earlier this month at the stadium and is available to students, faculty and staff Monday through Friday from 10 a.m. to 4 p.m. Here is what you need to know.

Information for Students

• Flu shots: All students, including those who live on campus; those who live off campus and/or use campus facilities, such as the libraries; and those who are studying remotely for fall 2020, but will return to campus in spring 2021, are required to get a flu shot. Appointments are available from 8:30 a.m. to 5 p.m., Monday through Friday at both the stadium (enter at Gate N) and Skybarn. Appointments are required and can be made via the up to 72 hours in advance. Alternatively, students may be vaccinated by a medical provider or pharmacy off campus and upload documentation that they received the vaccine via the Patient Portal. .
• COVID-19 Testing: As announced by Vice Chancellor J. Michael Haynie last week, the University’s third round of COVID-19 surveillance testing is currently underway. Residential students are required to participate by Oct. 27 based on class year as follows.
  • Thursday, Oct. 22: juniors, seniors, graduate and law students
  • Friday, Oct. 23, and Monday, Oct. 26: First-year students and sophomores
  • Tuesday, Oct. 27: Alternate testing day for all students who weren’t able to get tested at an earlier date

Appointments are not required for COVID-19 testing. Please bring your Syracuse University I.D. card and wear a face mask or covering to your flu vaccine appointment or to receive a COVID-19 test.

Information for Faculty and Staff

Flu Vaccines

Faculty and staff can obtain their flu vaccine in one of the following ways:

1. Visit your primary care doctor. If you are a member of a Syracuse University health plan, you and your eligible dependents may obtain a flu vaccine through your doctor’s office using your Excellus BlueCross BlueShield (BCBS) ID card. The flu vaccine is recommended for everyone ages 6 months or older, and a high-dose vaccine may be available to individuals ages 65 years or older.
2. Stop by a local pharmacy. For maximum flexibility, you may use either your OptumRx or your Excellus BCBS member ID card when receiving covered vaccines at a participating pharmacy at no cost to you. If you need help locating a participating pharmacy, contact the customer service team by calling the number on the back of your OptumRx or Excellus BCBS ID card.
3. Attend an onsite flu clinic. Faculty and staff members—including temporary staff—may schedule an appointment for a flu shot at either the Stadium (enter at Gate N) or Skybarn (151 Farm Acre Rd., South Campus) Monday through Friday from 8:30 to 10:30 a.m. Appointments can be made on the , with new time slots opening up each Thursday for the week that follows.

If a faculty and staff member receives a flu vaccine at a location off campus, or has a medical or religious exemption, they’ll be required to complete a . This step is not necessary for faculty and staff members who participate in an on-campus flu clinic.

COVID-19 Testing

Faculty and staff are also encouraged to take advantage of on-campus testing for COVID-19 at the stadium weekdays between 10 a.m. and 4 p.m. without an appointment. Please bring your Syracuse University I.D. card and wear a face mask or covering to your flu shot appointment or to receive a COVID-19 test. Temporary employees may show an alternate photo ID. For faculty and staff, short-term parking near the stadium is available in the Quad Lot.

Questions?

If you have questions about the flu vaccine, students may contact the Barnes Center at The Arch at 315.443.8000, and faculty and staff may reach out to HR Shared Services at 315.443.4042 or hrservice@syr.edu. If you have questions about being tested for COVID-19, please contact the Syracuse University Public Health Team at 315.443.6180 or SUcovid@syr.edu.

Earlier this semester, nearly 200 faculty and staff took part in the Happiness Experiment. Everyone who registered received a jolt of sunshine in their inboxes three times a week. The uplifting emails were courtesy of the Wellness Initiative and encouraged participants to integrate components of happiness, gratitude and compassion into their daily lives.

“It’s good to focus on things that make us smile during turbulent times,” one participant wrote.

Said another, “The Happiness Experiment helped me combat my ever-present depression.”

Many agree that the experiment helped them take responsibility for their own happiness, leading to more fulfilment at home and work as well as in the community.

Gail Grozalis

Gail Grozalis, the initiative’s executive director, is not surprised by the results. She says that as COVID-19 wears on, the mental health of the University’s workforce is a top priority.

“We need to mindfully and intentionally make time for things that bring us joy and benefit our health. Mental health activities not only improve our mood and productivity, but also reduce stress and anxiety,” she says, adding that other similar programs are in the offing.

Since March, the Wellness Initiative has increased the scope of its mental health and emotional well-being programming. This is particularly true with Carebridge, the University’s faculty and staff assistance program. In addition to expanding its network of counselors who provide telephonic and video mental health support, Carebridge has uploaded numerous coronavirus-related webinars and has formed online support groups, both live and on-demand.

“All of these things help us cope with the simultaneous stressors caused by the pandemic,” Grozalis says.
To learn more about Carebridge’s suite of integrated, accessible and confidential services and resources, visit .

Information about the Wellness Initiative’s current and upcoming offerings is at .

Emotional well-being resources may be found at .

With school back in session, many parents and caregivers are faced with juggling work demands, remote or hybrid learning for school-aged children and caring for their families. New questions and concerns arise about how to parent in the current and the next “normal.” This virtual session is a safe and confidential place for parents/significant caregivers to ask questions to manage their own well-being, and that of their children, during these times of uncertainty.

Join , which offer support for parenting children in several age groups.

• Up to 5 years old: Monday, Sept. 21, from noon-12:30 p.m.
• 6-12 years old: Monday, Sept. 28, from noon-12:30 p.m.
• 13-18 years old: Thursday, Oct. 1, from noon-12:30 p.m.

For additional opportunities for faculty and staff, visit the .

To further explore this topic, we chatted with positive psychology expert Jaime Weisberg, founder of Northbound Coaching & Consulting and facilitator of the offered through the Syracuse University Wellness Initiative. The upcoming workshop, “Other People Matter: Strengthening the Foundation of Happiness,” will be held virtually on April 28 or April 30 at noon, via Zoom. Faculty and staff can !

The Benefits of Human Connection

“I think we all intuitively know that if we think about the happiest times in our lives, they usually include other people,” Weisberg says. “There is also a lot of science and various mechanisms that help explain why relationships are such a strong predictor of human happiness.”

She points to the Harvard Study of Adult Development, one of the longest-running studies to look at adult males throughout the life span. It found that the quality of the connections subjects had with others over the course of their lives was correlated with both increased happiness and increased longevity—suggesting that relationships impact not only our emotional, but our physical health.

Emotionally, having the support of others, feeling connected and having a sense of belonging all elevate feelings of positivity and self-worth, thereby contributing to increased happiness. But, according to Weisberg, there’s also some neurobiology at play. “When we’re in connection, we release a neuropeptide called oxytocin, which stimulates the ‘calm-and-connect’ response,” she says. “This is the antithesis of the ‘fight-or-flight’ stress response. There’s a neurochemical process that unfolds when we’re in relationship to others that’s very calming. It builds trust, soothes our nervous system and helps buffer the stress response.”

Jaime Weisberg

This is thought to be an evolutionary response: simply put, we are wired to be in connection. When we are babies, being connected to our parent or caregiver helps ensure our survival, Weisberg says. When we get older, finding a mate and procreating help ensure the further continuation of our species. In tribal settings, we commonly lived in community with one another and shared responsibilities for hunting, gathering and child-rearing. Although our society has grown increasingly isolated from one another—not to mention the current experience of forced isolation, in many cases—we are not designed to live this way. As has been widely publicized in recent years, loneliness can have devastating consequences to our health.

“The emotion of loneliness is actually felt in the same center of our brain where we feel physical pain,” Weisberg says. “So when we’re lonely, it physically hurts. It’s thought to be a protective mechanism, to keep us in connection with one another.”

Focus on Good, Healthy Relationships; Romantic and Otherwise

It’s not just our romantic relationships that benefit us, either. Connecting with your children, friends, other family members, coworkers and even strangers can all invoke these feel-good chemical reactions in the body.

“Even micro-moments of connectivity that we have with other people—say a stranger on the subway—can stimulate this burst of activity, almost like taking a quick vitamin, involving something called mirror neurons in the brain,” says Weisberg. “The same parts of our brain and their brain light up at the same time, and we can share a really calming, connected moment together.”

Some of the hallmarks of healthy, productive relationships? According to Weisberg, they’re mutually supportive, in both bad times and good; there’s an ability to be authentic and vulnerable with one another; and there should be shared experiences that are not only enjoyable, but novel.

“If there are relationships in your life that are feeling very negative and toxic to you, it’s OK to step away from some of those and focus on ones that are more nourishing to you—especially right now,” she says. Because we tend to mirror or pick up the emotions of those we spend our time with, a concept known as “emotional contagion,” we should nurture relationships that are supportive, positive and celebratory and spend less time and energy on those that are dominated by negativity, gossiping or complaining.

During this period of social distancing and juggling home and work responsibilities, Weisberg emphasizes the importance of being truly present with those we care about and not multi-tasking. “It may be a little harder, especially not being in physical connection, to stay present in relationships—but presence is a big factor when it comes to trust, and trust is hugely important to quality relationships,” she says. “We need to carve that time out to be truly present, to actively listen, and to show up for people and honor that connection.”

The bottom line: our relationships are important and require the same level of prioritization and commitment as any other area of our lives. to learn more, including tools and strategies we can use to strengthen and be more present in our relationships.

Upcoming Thrive! sessions—led by facilitator Jaime Weisberg, founder of Northbound Coaching & Consulting—include “Change your Habits, Change your Life” (Feb. 25 and 27) and “Other People Matter: Strengthening the Foundation of Happiness” (March 24 and 26).

More information on all spring semester workshop topics and registration links can be found on the .

Webinar: The Adolescent and Teen Years

Friday, Dec. 6
Noon – 1 p.m.

The is available 24 hours a day, seven days a week, 365 days a year and can help you adjust to life’s challenges. Whether you need assistance identifying care for a child or an elder relative, need help with your finances or are looking for support with an emotional issue such as grief, stress or relationship conflicts, Carebridge can help. To access their confidential services at any time, call Carebridge at 1.800.437.0911.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Carianne Wilson, associate program director for the Alzheimer’s Association, Central New York Chapter, will be the featured presenter.

Thursday, Nov. 14
114 Bird Library
Noon-1 p.m.

for the Healthy Living for Your Brain and Body workshop and check out additional on campus. You may also to the Wellness Initiative mailing list to stay up-to-date on the latest wellness events.

Questions?

Email wellness@syr.edu or call 315.443.5472.

Brought to you by the Syracuse University Wellness Initiative

Jaime Weisberg

We are living in an age of overwhelm. With access to all of the world’s information never more than a few finger taps away, mounting societal pressure to be the perfect [spouse, parent, employee, insert your noun of choice here], a news cycle that doesn’t seem to quit and to-do lists that never seem to get any shorter… it’s no wonder that many people are experiencing burnout, dissatisfaction, feeling “stuck” or just plain, old unhappiness.

“A lot of people right now are really looking for something, anything, to help them feel better, manage stress and move ‘north of neutral,’” says Jaime Weisberg, founder of Northbound Coaching & Consulting and facilitator of the on campus.

“Traditional psychology has only gotten us so far—it’s primarily focused on the removal of mental illness. But just because you’re not depressed, doesn’t mean you’re happy or thriving. We all exist on a continuum of languishing and flourishing, of illness and wellness. Even if you’re suffering in some areas, there are still ways to move above that neutral point. That’s where the field of positive psychology comes in.”

Positive Psychology: What It Is (and Isn’t)

Positive psychology is, in short, the study of how anyone can become happier and more fulfilled. “One of the biggest misconceptions about positive psychology is that it involves aiming to be positive all the time, or burying one’s head in the sand and not acknowledging reality,” Weisberg says. “What it’s actually about is building up tools that can help you while experiencing the full range of human emotions, including negative ones, in a way that is more conducive to an overall positive experience.”

At an organizational level, research has shown that bringing positive psychology programs into the workplace has a positive effect on employee performance, motivation, engagement, conflict resolution and original thinking. “Our brains work better in a positive state rather than a negative or stressed out state,” Weisberg explains. “Happiness is often thought of as a nicety, not a necessity—but if you can get your employees in a happy, engaged space, feeling lots of positive emotions, they’re much better suited to achieve organizational goals like productivity and bottom lines.”

That’s Where Thrive! Comes In

The Thrive! program was developed specifically for Syracuse University faculty and staff by Weisberg, who studied human development at Cornell University and is well-credentialed in the fields of positive psychology and resilience. It kicked off last month and is comprised of 12 one-hour lunchtime sessions.

Each session includes a self-contained lesson about a facet of positive psychology, a bit of workshopping in which participants figure out how it applies to their own life and tools for incorporating the lesson into one’s day-to-day life. “We begin each session by laying out the theory and the science behind the concept—because for behavior change to happen, you have to understand the ‘why,’” says Weisberg. “Then we encourage participants to put some personal context around the concept through different activities and group work. Finally, we introduce a tool or strategy that people can take back and incorporate into their lives.”

Although the concepts do build upon one another from session to session, each one can also stand on its own and faculty and staff are invited to check out one or many of the 10 remaining sessions.

“But I’m Too Busy!”

You might be saying to yourself, “This sounds great, but I am WAY too busy to attend something like this.” If that’s you… you just might need a program like Thrive! “Busyness is often glorified in our society, but it can be detrimental to our work, relationships and health and inhibits our ability to develop resilience against stress,” says Weisberg. “If you feel like you’re too busy and overwhelmed to attend one of the sessions, I would say that you’re definitely a candidate for one and can likely get a lot out of it!”

Upcoming Thrive! sessions include “What’s Right with You: Uncovering and Utilizing Your Strengths” (Nov. 19 and 21) and “Slow Down to Speed Up: Mindfulness, Meditation and Savoring” (Dec. 10 and 12). For your convenience, each session will be offered on two different dates and at different locations. More information can be found on the . If you plan to attend and require accommodations, please contact the Wellness Initiative at 315.443.5472 or wellness@syr.edu.

Sessions will be held on Monday, Oct. 14, from 12:30-1:15 p.m., Tuesday, Oct. 15, from noon-12:45 p.m. and Thursday, Oct. 17, from noon-12:45 p.m. Choose one of three convenient locations across campus that works for you. 

Questions? Email wellness@syr.edu or call 315.443.5472. You may also  to stay up to date on the latest wellness events.

This program is presented by the Syracuse University Wellness Initiative.

Some topics that will be discussed are care and family consultations, online services, education and training, safety and respite services, and support groups.

The workshop will be on Wednesday, Oct. 2, from noon to 12:30 p.m. (followed by an optional 15-minute Q&A) in 114 Bird Library.

Register for .

.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up-to-date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

Dr. Stephan Alkins will discuss the importance of sleep, the different stages of sleep and the habits you should adapt that can help improve your slumber during a presentation Thursday, Aug. 15, from noon to 12:30 p.m. in 500 Hall of Languages.

Learn more about sleep hygiene and see if you are doing all you can to get in all those needed Z’s. The presentation will be followed by a 20-minute Q&A.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

All faculty and staff who complete the sleep challenge will be entered into a random drawing for some sleep-related prizes.

Visit the for complete details and to register.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

This scavenger hunt is a fun way to keep moving this summer while exploring our beautiful campus. This walking scavenger hunt is a nine-destination, self-paced hunt inspired by the extraordinary buildings on campus—explore on your own or create a team.

The Scavenger Hunt runs through July 26.

Visit the for complete details.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Learn how to protect your skin from the environment and sun in a presentation by Dr. Gregory Baum from noon to 12:30 p.m. on Wednesday, June 12, at 114 Bird Library. Dr. Baum will also discuss what you should look out for when you notice changes to your skin. Baum’s 30-minute presentation will be followed by an optional 20-minute question and answer period.

Visit the for complete details and to register.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

The purpose of this walking program is to promote an active lifestyle and get the campus community moving more. June is the perfect month to do just that!

Visit the for complete details and to register. Participants must register by Thursday, May 30.

Questions? Email wellness@syr.edu or call 315.443.5472

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

Up and At ’Em: Set goals to move more as a family 

Join us for this 30-minute workshop where we’ll discuss setting goals to “activate” your family and get moving more. The workshop focuses on children up to 12 years old. It will be held noon to 12:30 p.m. Wednesday, April 10, in Bird Library, Room 114 (Peter Graham Scholarly Commons).

Check out the for complete details and register.

Stretch It Out: Stretches you can do at your desk

Join Kim DeStefano for this flexibility workshop to learn simple, effective stretches designed to do right at your desk. The stretches focus on the neck, back, shoulders, hips and glutes.

Offered at various locations and times throughout April. Choose what works best for you.

Check out the for complete details and to register.

Questions? Email wellness@syr.edu or call 315.443.5472

to stay up to date on the latest wellness events.

The workshops are brought to you by the Syracuse University Wellness Initiative.

Take an assertive approach to bullying and know the warning signs to be watchful for, the resources in your school and community that can help and ways to help a child heal after bullying has occurred.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

The seminar is brought to you by the Syracuse University Wellness Initiative.

You will leave with a checklist to assess your child’s healthy behaviors, as well as how you’re doing with food and feeding. Workshop focuses on children 2 to 6 years old.

Visit for complete details and to register.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

The workshop is hosted by the Syracuse University Wellness Initiative.

Join this webinar to learn tips for talking with parents and family, how to assess needs, managing resistance, holding a family meeting and more.

Elder Care Decision Making webinar

Thursday, March 7

Noon–1 p.m.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

Reset your mind and body with Drop-in Yoga, led by Laura Enslin, a certified yogi and Syracuse University faculty member. Regardless of your age or yogic experience, this hourlong session offers something for everyone.

The sessions will be held Wednesdays, through April 17, from 5:30-6:30 p.m. in Sims Hall, room 123. No registration is required.

Wear comfortable clothing; yoga mats will be available at each class, or bring your own.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

Choose one of four convenient locations across campus that works best for you. Space is limited; register by March 1.

Visit the for complete details and to register.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

The program is presented by the Syracuse University Wellness Initiative.

This is the healthy gift basket available in the prize drawing for those who complete the Sugar Savvy Challenge.

Let’s kick added sugar to the curb!

Did you know that the average American consumes 19 teaspoons of added sugar every day? That translates into about 66 pounds of added sugar consumed each year, per person.

Faculty and staff are invited to join the Sugar Savvy challenge: a three-week, self-paced email challenge designed to help participants become more sugar savvy and provide strategies to get started ditching the added sugar. Each week, participants will work on ways to sip smarter, tame sugar cravings and shake up snacks.

Everyone who completes the challenge will be entered into a prize drawing for a healthy gift basket.

Reset your mind and body with , led by Laura Enslin, a certified yogi and University faculty member. Regardless of your age or yogic experience, this hourlong session offers something for everyone.

It will take place Wednesdays, Feb. 6–April 17 from 5:30-6:30 p.m.  in Sims Hall, room 123. No registration is required.

Wear comfortable clothing; yoga mats will be available at each class, or bring your own.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up-to-date on the latest wellness events.

The sessions are provided by the Syracuse University Wellness Initiative.

“How to Have the Difficult Conversations (Elder Care)” is Thursday, Dec. 6, from noon to 12:45 p.m. in the Peter Graham Scholarly Commons, 114 Bird Library. The workshop will cover four challenging topics of continuing to drive, medical issues, living arrangements and planning for the future. It will explore ways to prepare and start what may be a difficult conversation and convey solid communication strategies to help move the conversation along. for the workshop is open now.

The “Raising Resilient Children” webinar if Friday, Dec. 7, from noon to 1 p.m. online. Each day, children face changes and challenges that can improve or compromise their resiliency. This webinar offers strategies to help children make healthy decisions, increase self-esteem and develop stress management skills. for the webinar is available via Carebridge. Closed captioning will be provided using .

The Faculty and Staff Assistance Program provided by Carebridge is available 24/7/365 and can help individuals adjust to life’s challenges: whether it’s assistance with identifying care for a child or an elder, needing help with finances or counseling for coping with emotional issues involving grief, stress or relationship conflicts. To access confidential services at any time, call Carebridge at 1.800.437.0911.

To learn more about Carebridge eligibility and services, visit .

For questions about the SU Wellness Initiative, email wellness@syr.edu or call 315.443.5472.

The Syracuse University Wellness Initiative is sponsoring a webinar to help individuals assess their sleep patterns, find out about the connection between stress and sleep, and learn about techniques that can improve one’s sleep habits.

The “Why Sleep is So Important: Tips for Getting a Good Night’s Sleep” webinar is Friday, Oct. 19, from noon to 1 p.m. Registration is via Carebridge. Those unable to join the live webinar may visit the after Oct. 19 to view a recorded version.

The Faculty and Staff Assistance Program provided by Carebridge is available 24/7/365 and can help individuals adjust to life’s challenges. Whether you need assistance identifying care for a child or an elder; need help with your finances; or desire assistance in coping with an emotion issues such as grief, stress or relationship conflicts, Carebridge can help.  To access confidential services at any time, call Carebridge at 1.800.437.0911.

To learn more about Carebridge eligibility and services, visit

Questions? Email wellness@syr.edu or call 315.443.5472.

Faculty and staff are invited to join the Kindness in Action challenge. It’s a three-week self-paced email challenge designed to help you learn simple ways to add more kindness to your daily routine. Each week you will work on meaningful ways to express kindness to yourself, your body and others to help promote a cycle of happiness and positivity.

Everyone who completes the challenge will be entered into a prize drawing. Participants will also have opportunities to complete bonus activities and earn extra points!

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

The Heart Healthy Living series will focus on heart health basics, the benefits of physical activity and movement, and heart healthy nutrition. Live a longer, healthier life with a healthy heart!

The Wellness Team will be bringing this three-part series to four different locations across campus; choose the one that works best for you.

Whitman School of Management, Mondays: Sept. 17 and 24, and Oct. 1 (noon – 12:30 p.m.)

Crouse College, Tuesdays: Sept. 18 and 25, and Oct. 2 (12:30 – 1 p.m.)

Bird Library, Wednesdays: Sept. 19 and 26, and Oct. 3 (noon – 12:30 p.m.)

South Campus, Skytop Office Building, Fridays: Sept. 21 and 28, and Oct. 5 (noon – 12:30 p.m.)

the for complete details and to register.
Participants must register by Monday, Oct. 16.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

You can submit your board via email to wellness@syr.edu or via campus mail to 640 Skytop Road, Suite 101.

Check out the for complete details.

Questions? Email wellness@syr.edu or call 315.443.5472.

to stay up to date on the latest wellness events.

This program is part of the Syracuse University Wellness Initiative.

Power down for 20 minutes before you power back up for a focused and productive afternoon.

Tuesdays, through August 14 
Whitman School of Management outside on the Milton Terrace

(4th floor, directly off the Milton Room 411)
12:10-12:30 p.m.

Thursdays, through August 16 
Outside Skytop Office Building, on the lawn to the left side when facing the front of the building
12:10-12:30 p.m.

All levels of experience and ability welcome. No registration or workout attire required but bring a yoga mat or towel. Chairs will also be available as needed.

For complete details, visit the

Questions? Email wellness@syr.edu or call 315.443.5472

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

To be entered into a random prize drawing, participants must complete at least two “Bingos” and submit their Bingo board by Tuesday, July 31, to the Wellness Initiative via email (wellness@syr.edu) or campus mail (to Wellness Initiative, Skytop Office Building, Suite 101).

The random prize drawing will be conducted on Monday, Aug. 6. Five winners will be selected. And all participants who complete two “Bingos” (horizontal, vertical or diagonal) will be entered to win the “Live Well Now Healthy Habits Journal.”

Be well this summer, and use Summer Healthy YOU Bingo to kickstart changes for a healthier YOU!

For complete details and to print your Bingo board, visit the .

Questions? Email wellness@syr.edu or call 315.443.5472. to stay up to date on the latest wellness events.

Join us for these two fun, interactive opportunities for faculty and staff.

Move More, Aim For All Four!

Join this interactive presentation and learn the importance of mixing it up and including stretching, strengthening, balance and aerobic activities to your exercise routine to maximize fitness and prevent injury.

South Campus, Monday, April 9

Main Campus, Wednesday, April 11

Both classes will be held 12:15 p.m.-12:45 p.m.

Become Stronger Together—resistance band classes

If you have never tried resistance bands, you may be surprised by the many benefits you can get from such a simple tool. Class will include a simple warm-up routine followed by instructor-led exercises using resistance bands. Resistance bands will be available during class.

South Campus, Monday, April 16

Main Campus, Wednesday, April 18

Both classes will be held 12:15 p.m.-12:45 p.m.

Questions? Email wellness@syr.edu or call 315.443.5472

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

Walktober is a free, monthlong initiative and competition sponsored by Health Monday Syracuse and the University Wellness Initiative that encourages students, faculty, staff and family members of SU employees to step outside and take a walk.

The event welcomes walkers, joggers, rollers, cyclist and all in between to track their physical activity from Oct. 1-31. Participants can stay motivated by viewing their progress, supporting their team members and fellow participants, and sharing their success stories. For further motivation, rewards will be offered to those who are most active and engage.

Participants can track their physical activity each week and are encouraged to challenge themselves with weekly goals using online tools on the Walktober and mobile app. The goal is to accumulate Walktober leaves by recording walking and other physical activity each day: 30-44 minutes (6000-7999 steps) equals a red leaf; 45-59 minutes (8000-9999 steps) earns an orange leaf; and 60-plus minutes (10,000+ steps) gains a gold leaf.

Any combination of red, orange or gold counts toward the goal of 20 leaves for the 31-day program. Individuals and teams are also encouraged to use the various  across campus, the City of Syracuse and Onondaga County.

To kickoff the event, Healthy Monday is hosting a kickstart on Sept. 18 from 12-2 on the Shaw Quad. The kickoff will allow future participants to register, eat, win prizes and get a T-shirt.

Following, every Monday of the month (Oct. 2, 9, 16, 23 and 30) all are welcome to join the Healthy Monday staff for a Monday Mile walk around campus. The walk will start at noon in front of Schine Student Center.

All are welcome to register at  starting Sept. 18.

Members of the Syracuse Center of Excellence and Center for Sustainable Community Solutions outdistanced other campus teams to win the 25 Days of Fitness event. The team members are, standing from left, Stacy Bunce (team captain), Kerrie Marshall, Kathy Forrest, Khris Dodson and Lauren Bailey, and seated from left, Summer Deeb, Dastan Pakyari and Paul McCarthy.

A team made up of members from the Syracuse Center of Excellence and the Center for Sustainable Community Solutions was awarded a trophy for their daily fitness efforts in the campus’s 25 Days of Fitness event. The team covered 821 miles in various forms of exercise in April, outdistancing other participating teams.

The Department of Recreation Services, Healthy Monday Syracuse, the Syracuse University Wellness Initiative and Summit Federal Credit Union sponsored the campuswide event, 25 Days of Fitness, to kick-start the beginning of the spring season and encourage individuals to challenge themselves to a healthier lifestyle.

Members of the team, named “2016 Champs!,” were Lauren Bailey, Stacy Bunce (team captain), Summer Deeb, Khris Dodson, Kathy Forrest, Kerrie Marshall, Paul McCarthy and Dastan Pakyari.

Syracuse University, SUNY College of Environmental Science and Forestry, and Upstate Medical University students, faculty and staff were invited to track their daily distances converted to miles through walking, running, rolling, hiking or climbing.

Teams consisted of at least four individuals. For teams with more than four individuals, the top four distances counted toward the team total distance.

Led by Sarah Wolf-Stanton, this 90-minute workshop discusses trauma-informed methods that can help initiate a safe and connected healing process while encouraging personal growth.

The workshop focuses on the use of skills from Somatic Experiencing, the Trauma Resiliency Model and other trauma-informed methods.

The schedule of remaining workshops is as follows:

• Friday, April 21, from 3 to 4:30 p.m. in Room 103 in Sims Hall
• Tuesday, April 25, from 7 to 8:30 p.m. in Room 105 in the Hall of Languages

Wolf-Stanton is a marriage and family therapist with a certificate of advanced study in trauma-informed practice. She has been involved in somatic methods of healing from trauma for a number of years as a consultant and facilitator for the Trauma Resource Institute.

For more information, or for accommodations, contact Michelle Goode at mlgoode@syr.edu.

The presentation is offered on both North and South campuses: Wednesday, April 26, from 5:15 to 5:45 p.m. in Room 500 of the Hall of Languages (register ) and Friday, April 28, from 12:15 to 12:45 p.m. in Rooms 201 A/B/C in the Goldstein Student Center (register ).

Topics to be covered include:

• pacing
• hydration
• race visualization
• warm up and cool down
• how to navigate a course

Healthy snacks will be offered at each presentation, and an optional group run will take place after each presentation.

Questions? Email wellness@syr.edu or call 315.443.5472.

Faculty and staff are invited to join and , TIAA financial consultants, for the following lunchtime session that will focus on what you can do now to improve your financial future:

A Retirement Check-up

Don’t let retirement sneak up on you. Give your retirement savings strategy a checkup and learn steps to determine if you are on track for the retirement you want or if adjustments may be helpful. It’s never too early or late to assess how you’re doing on your retirement savings goals.

Wednesday, April 5
12:15-12:45p.m.
Schine 304ABC

For more details, visit

TIAA offers personalized financial planning services to help you reach your retirement goals. TIAA consultants are available to meet one-on-one with you, on campus or at their Syracuse office. You can also receive advice online and by phone. To speak with a TIAA Financial Consultant, or to schedule an on-campus retirement planning session, call 855.842.CUSE (2873), or  today. As part of your SU benefits package, this service is available at no cost to you.

If you require accommodations for any of the above sessions, please contact the Wellness Initiative at 315.443.5472 or wellness@syr.edu.

Questions? Email wellness@syr.edu or call 315.443.5472

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

Participants are advised to wear comfortable clothes, bring water and a yoga mat (or towel for body toning).

For more details, visit .

Questions? Email wellness@syr.edu or call 315.443.5472.

It’s true! If Weight Watchers is right for you, or at any time throughout the year.

Need more information? Check out for details about on-campus meetings, frequently asked questions and discount information.

Questions? Email wellness@syr.edu or call 315.443.5472

to stay up to date on the latest wellness events.

Brought to you by the Syracuse University Wellness Initiative

The Syracuse University Wellness Initiative invites faculty and staff to participate in some fall programming for physical and emotional well-being.

As a faculty or staff member, you make a difference to the University community every day. To ensure that you are at your best, the aims to create opportunities for you to care for your physical and emotional well-being in a variety of ways. It is dedicated to helping you find and support your healthiest, best self.

Below, you will find some of the new fall programming for faculty and staff, brought to you by the Syracuse University Wellness Initiative.

September

The Science of Happiness—Online edX program starts Sept. 8

Am I Hungry? Mindful Eating Program—Informational webinar on Sept. 15

Weight Watchers and SU—Online, on-campus and community meeting information sessions on Sept. 16 & 21

On-Campus Tobacco Cessation Classes—On-campus sessions begin on Sept. 23 & 29

October

Am I Hungry? Mindful Eating Program—Webinar program starts Oct. 6

Breast Health—Fall Wellness series, presented by Dr. J. Barna, Crouse Hospital, Oct. 22

November

Get Your Best Sleep—Fall Wellness series, presented by Dr. S. Alkins, Crouse Hospital, Nov. 5

Go online for a full list of wellness programming, resources, registration information, events, and more, or to stay informed about wellness opportunities available to you! Visit .

Gratitude may be one of the most overlooked tools that we all have access to every day. Cultivating gratitude doesn’t cost any money and doesn’t take much time, but the benefits are enormous. Learn simple, fun and scientifically proven ways to become happier, calmer, more optimistic, energetic and generous!

Friday, March 27
noon-1 p.m.
Skytop Office Building, Large Conference Room, 2^nd floor

Tuesday, March 31
Noon-1 p.m.
500 Hall of Languages

Mindful eating is not just what you eat, but why. Learn how to savor the experience of eating and develop a healthier relationship between food and your body. Learn how to recognize your body’s hunger and satisfaction cues, which will lead to a simpler, more satisfying approach to eating.  This is not a diet; it is a new way to approach food and eating which has many proven benefits.

Enjoy light refreshments and get a chance to win a gratitude or mindfulness gift basket.

Thursday, April 23
noon-1 p.m.
500 Hall of Languages

Tuesday, April 28
Noon-1 p.m.
Skytop Office Building, Large Conference Room, 2^nd floor

To register: Contact the University Wellness Initiative Office at wellness@syr.edu or call 315-443-5472.

Seats are limited, preregistration is required. Register for one or both presentations.

“One of the biggest things people forget about eating healthy is keeping a pantry filled with these staples,” Sullivan says. “Last night, my family and I whipped together some lo mein with red peppers, broccoli and rice wine vinegar, all from the pantry. With a little bit of preparation and planning, you can just grab some whole wheat pasta from your cupboard and not have to run to McDonalds.”

Sullivan shared many tips for eating and shopping healthy on a budget as part of a recent Human Resources Staff 2 Staff lunch and learn session in which she encouraged people to read labels, check pricing and be creative when it comes to food choices.

The session was part of the focus to improve the health and quality of life of the campus community. The event was held in partnership with , an initiative of the in the .

One of the Healthy Monday campaigns is Meatless Monday, which prompts people to think about forgoing meat one day a week. At the Staff 2 Staff session, held on a Monday, Healthy Monday Syracuse sponsored a tasty and varied meatless lunch, provided by SU Catering, with specialty salads and stuffed peppers for participants.

What’s on your plate

Healthy eating starts with educating yourself about what is healthy and understanding the U.S. Department of Agriculture’s recommendations for a balanced food plate, half of which should be filled with fruits and vegetables, Sullivan says. For more information, visit the .

“When I was a kid, protein was half the plate,” Sullivan says. “Studies show that a vegan or vegetarian diet can be healthy if done correctly, but why not go meatless even once a week—it’s cheaper and it’s better for your heart.”

SU has a large vegan and vegetarian population and Food Services doesn’t just accommodate that diet by taking out meat, Sullivan says. “We have separate recipes that are full of beans, tofu and seitan [wheat gluten], the healthy non-meat sources,” she says.

She recommends trying different grains, such as millet and buckwheat; nuts and seeds; and dried beans to supplement protein and add variety. The Internet also makes it easy to find simple recipes with the ingredients you have on hand.

Plan accordingly

Before you head to the grocery store, make sure you have a specific list—and only purchase what’s on that list. She suggests some ways to shop healthy and keep to a budget.

• Don’t go when you’re hungry.
• Shop when you have time to compare prices.
• Buy seasonal.
• Pay with cash.

Sullivan also recommends consumers pay attention to the grocery store and the enticements that may make you want to buy more than you need.  “Supermarkets hire people to design a store to make you spend more money,” she says.

She points to the increasing size of grocery carts; the placement of dairy products in the back of the store to make you walk past other products; sample stations that slow you down and encourage you to buy things you don’t need; and the lure of items at the checkout line—the most profitable area of the store.

Natural and organic

Shoppers may also want to pay attention to how the fruits and vegetables they purchase were cultivated. Even though there are no studies as to the long-term effects of foods treated with pesticides, Sullivan recommends that consumers review the Environmental Working Group’s guide to produce. The site lists fruits and vegetables that take up more or less pesticide residue, which can help consumers determine what produce they may want to buy as organic—or not treated with pesticides.

Once you get home with your groceries, it’s important to understand food safe practices to ensure your food will keep until you’re ready to eat it. “Americans waste on average $500 [per year] in food because they over prepared or didn’t store it properly,” Sullivan says. available from the FDA include the following:

• Store apples in the refrigerator; leave tomatoes on the counter.
• Date anything you store in your refrigerator or freezer.
• Leave meat, fish and poultry in original wrapping before you’re ready to use.
• Keep fruits and vegetables separate; gases they produce can turn other produce.
• Don’t wash produce before you put it in the refrigerator; it will go bad quicker when it’s wet.