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“An ounce of prevention is worth a pound of cure.”V O L . 3 5 , N O . 3 M A R C H 2 0 1 5

Understanding basic ergonomicprinciples is essential for preven-tion of injuries. So what is ergonom-ics? It is the study of fitting the work/jobto the individual. It matches the designof tools, controls, and equipment to fitthe safety needs of you, the operator.Since each of us has different needs,ergonomic design of tools, equipment,and workstations must be adjustable toaccommodate a varied range of bodytypes. Why would we think that a com-puter workstation designed for a 5-foottall person would be the same forsomeone of 6-foot stature?

Poorly designed workstations can leadto musculoskeletal disorders (MSDs)which are disorders of the muscles,nerves, tendons, ligaments, joints, car-tilage, spinal discs, etc. Examples ofMSDs include a whole host of injuries;carpal tunnel syndrome, bursitis, musclestrains and sprains, tendon injury, andspinal disk injury.

Poor working practices can also lead to MSDs. Some major risk factors areforceful exertions, awkward posture, static posture, and repetitive motions. We need to understand what are the

ergonomic risk factors related to ourbody positioning at work and the solu-tions to minimize such risks. Many peo-ple are redesigning their workstationsby adding a standing component. Thishelps to decrease the muscle fatiguedue to prolonged static posture increas-ing the circulation in the whole body.

Risk Management Services (RMS) can provide you with training and information related to your work-station ergonomics. Our website (risk.arizona.edu/ergonomics-computer-users) is an excellent resource to start with. At our RMS office, we haveergonomic equipment such as chairs,table pointing devices, and other relat-ed samples that you can try to find whatfits you best. The equipment can betried out on site or taken out on loanfor short periods of time.

Prevention is the best course! By havinga well-designed workstation and usinggood working practices, most MSDs canbe prevented. If work-related injuries do occur, promptly file a supervisor’sinjury/illness report, as all UA employ-ees are entitled to Worker’s Compen-sation Benefits for work-related injuries.

Work at a Computer? Let Ergonomics Work for You!By Upula Wijeweera, MS, Industrial Hygienist, Risk Management Services, University of Arizona

Quick-Read!

Making sense of your metabolismWhat’s your resting metabolic rate, and whyshould you care? Pg. 4

Top traits of highly successful peopleDiscover what characteristics count to getahead. Pg. 5

Safe and secureLearn where you should keep your important documents and valuables. Pg. 6

Mark your calendarsLife & Work Connections’ programs Pg. 7

Spring cleaning step-by-stepTake the annual ritual one week at a time. Pg. 8

Is it worth it?Ever wonder how long you’d have to exerciseto burn off the calories from a guilty foodpleasure? Find out. Pg. 3

Spreading knowledge of other nut buttersThink beyond peanut butter. Pg. 2

“One of the secrets, andpleasures, of cooking is tolearn to correct something if it goes awry, and one ofthe lessons is to grin andbear it if it cannot be fixed.”

— Julia Child

OuterAisle Fresh:

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• 1 cup old-fashioned oatmeal • 2 Tbsp. unsweetened cocoa powder • 2 Tbsp. unsweetened

shredded coconut • 1/2 cup natural almond butter • 1/4¼cup honey Directions: Mix oatmeal,

cocoa powder, and coconut in a bowl. Add almond butter and honey. Mix until completely

blended. Spoon out tablespoon-sized portions and roll into balls. Chill for

at least 15 minutes. Store in refrigerator. Serves 24. Per one-ball serving: 58 calories, 3 g fat (0.3 g saturated fat), 0 mg cholesterol, 17 mg sodium, 7 g carbohydrates, 1.6 g protein

Chocolate Almond Butter Bites

Spreading knowledge of other nut buttersPeanut butter is not the only nut spread option. Other nut butters are becoming popular. Nuts and their butters provide heart-healthy mono- unsaturated fat. They are also a source of vitamin E, other vitamins and minerals, and fiber. Remem-ber, though, that nut butters are still high in fat and calories, so be mindful of how much you consume. One serving (2 level tablespoons) has about 200 calories and 25% of your daily fat allowance.

When selecting nut butters, look for “all-natural” products that contain only the nut and maybe some salt. Avoid options with added sugar. You can also make butter by simply grinding nuts in a food processor.

Cashew butter• Pros: Highest in zinc, copper, and iron of all the nut butters

• Cons: Slightly less protein than other butters and does not contain omega-3s

Almond butter• Pros: Among the lowest of nut butters in calories, and one of the highest in protein, fiber, and calcium

• Con: More expensive than peanut butter

Hazelnut butter• Pros: One of the lowest in percentage of saturated fat, and high in the powerful antioxidants proanthocyanidins (PACs)

• Con: Chocolate and sweeteners are often added to the spread, which increases the sugar content

Source: The American Council on Exercise

Mango maniaMost people think of the apple as the iconic healthful fruit, but did you know that mangos are the mostwidely consumed fruit in the worldand are a great source of vitamins A and C?

If you’ve never had mangos, here area few ways you can enjoy them.

• Salsa: Chop and combine mangos,red onions, jalapeños, and cilantro.Add lime juice. Serve over fish,shrimp, chicken, or pork.

• Tea: Slice and freeze mangos. Then add them to flavored iced teas.

• Smoothie: Blend 1 cup of orangejuice, ½ cup of low-fat yogurt, andone banana. Add six ice cubes andone diced mango. Blend.

• Sandwich: Toast whole-wheatbread, spread with a nut butter, andadd mango slices.

• Pancakes: Mix mangos into anybatter for a new twist on fruit-filledpancakes.

• Parfait: Layer low-fat yogurt, whole-grain granola, and mangos.Source: Fruits and Veggies — More Matters

If you want to check the freshness of an egg, just place it in a cup of

water. If it’s fresh, it will sink. If it’s not, it will float.

GetMoving:

3Source: The American Council on Exercise

Channel your inner child andjump your way to fitnessNeed a break from your high-tech gadgets, state-of-the-art exercise equipment, and new-fangled fitness routines? Pick up a jump rope. Jumping rope can provide a great cardiovascular workout, increase body awareness, and help to develop better hand-foot coordination.

Be sure you have:• A good rope — lightweight with foam grips to prevent slippage. To determine the right rope length, step one foot on the center of the rope and bring both handles up. They should reach your chest.

• Enough space — in front, behind, and above you.

• Comfortable shoes — Opt for aerobic shoes or cross-trainers. Make sure the shoes have a reinforced toe and good cushioning.

Proper form isn’t complicated.• Relax your shoulders and keep your elbows close to your body.

• Slightly bend your knees.

• Turn the rope from your wrists.

• Keep your head up and back straight.

• Jump low to minimize the impact on knees and ankles.

For a great workout, turn on upbeat music and start jumping.Once you’ve gotten the hang of it, you can get more creative by jumping backward or varying foot patterns. If your legs need a break, stop jumping and twirl the rope from side to side to challenge your upper body.

Weighing in on strength-training stylesWhich method of strength training is better — using free weights or using machines?

The answer: It depends. Each has advantages and disadvantages.

Free WeightsPros ConsMore closely matches movements You’ll need to balance the weightneeded for specific sports in addition to moving the weight

You can do a wide variety of Targeting specific muscles to workexercises with a set of dumbbells can be tricky

Inexpensive, portable, and space- Training alone may not be wise saving due to risk of injury if you don’t

use proper techniques or use too much weight

MachinesPros ConsSafe and easy to use Typically, you can only do one

exercise with each machine

Can more easily target specific Often designed for the average-sizedmuscles person, so it may be difficult to

perform movements if you’re shorter or taller

Ensures you use correct May require a gym membershipmovements or purchasing expensive equipment

Is it worth it?Ever wonder how long you’d have toexercise to burn off the calories from a guilty food pleasure? If you knew,would you still eat it?

If you’re 150 pounds and walking at a4-mph pace, here is how long it wouldtake to burn the calories from a fewcommon junk foods.

Minutesof walking

Food required3 ounces of chocolate ice cream 201 slice of pepperoni pizza 281 serving of potato chips 3420-ounce cola 361 slice of plain cheesecake 401 medium order of typical fast-food French fries 59

Source: The American Council on Exercise

Visit museums, the zoo, or an aquarium. You can walk for hours and not realize it.

TheWholeYouPhysicalHealth:

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Focusing in on lasereye surgery Having better vision without corrective

aids may sound appealing. To achieve just this, many people have chosen laser eye surgery to improve their eyesight.

For more information about laser eye surgery, including questions to ask a potential surgeon, go to Mar.HopeHealth.com

Source: Federal Trade Commission

Making sense of your metabolismYour body is constantly working,whether you’re moving or not. Evenwhile you’re sleeping, your heart isbeating, you’re breathing, your liver isclearing toxic substances, and you’remaking, repairing, and breaking downcells and tissues. All this work isreferred to as your “metabolism,”and it requires energy (through calories).

If you’re trying to maintain or loseweight, you may want to know what’scalled your resting metabolic rate(RMR)— the rate at which your bodyburns calories when you are comfort-ably resting.

Why is this number important? Whenyou cut calories to below your RMR,you will not be eating enough to allowyour body to function properly. You cando this for a day or two without conse-quences, but your body will then startto fight back and decrease your meta-bolic rate, making it harder to maintainor lose weight.

According to Shape Up America!,“Severe calorie restriction is totallyunnecessary and counterproductive.The alternative is to take the long view and be willing to LOSE WEIGHTSLOWLY by restricting calories onlymodestly.”

Source: Shape Up America!

For a better idea of what your RMR may be, go to Mar.HopeHealth.com to access a metabolism calculator.What the heck is

a text neck, and why should I care?

Many people flex their heads forward (creating the text neck) when viewing and typing on smartphones and/or tablets.

A text neck is a condition affecting people who spend significant time hunched over handheld electronic devices.

Before you go this route, make sure you com-pletely understand the process and results.

• The surgery cannot be reversed.

• Although the procedure may improve your eyesight, it may not give you perfect vision.

• The American Academy of Ophthalmologyreports that nine out of 10 patients achieve some-where between 20/20 and 20/40 vision.

• Many people need reading glasses by theirmid-40s, even after having the surgery. If you’renearsighted and don’t yet need reading glasses,having the surgery may mean you’ll need readingglasses sooner than if you had not had the surgery.

• The benefits may decrease over time andrequire “retreatment.”

This can lead to poor posture and spine-relatedproblems. Common early text-neck

complaints include:

• Numbness and tingling in the arms• Headaches • Pain in the neck, shoulders, back, arms, elbows,

wrists, hands, and fingers

To avoid a text neck and reduce chances of long-term problems,

sit up straight and bring handheld devices up to eye level.

Source: Dean Fishman, chiropractor and creator of the Text Neck Indicator

(a mobile app).

TheWholeYouEmotionalHealth:

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Summertime sittersSpring officially starts this month; butbefore you know it, summer will behere. If you’re one of the 21 million fam-ilies in the United States in which bothparents work outside the home and youhave younger children, you will need tofind child care for your kiddos. Startlooking now.

In addition to child-care centers,here are some common options:• Summer day camps • School-based programs • Babysitters • Nannies

Source: National Endowment for Financial Education

For more specifics on any of these child-care options, go to Mar.HopeHealth.com

Top traits of highly successful peopleIf you do an online search of “top traits of highly successful people,” you’ll likely come up with more than 20 million results. To save you time from reading through even a fraction of the results, here are common traits on many of the sites:

• Drive — You work hard and get things done.You don’t procrastinate.

• Self-reliance — You take on responsibility and are accountable for the decisions you make and actions you take. You don’t try to deflect blame when things don’t turn out the way they should.

• Self-confidence — You trust your instincts and abilities,so you don’t hesitate or second guess yourself.

• Optimism — You believe the future is bright and full of opportunities, so you’re less likely to give up.

• Creativity — You come up with better solutions to address problems/issues/needs.

• Integrity — You’re honest, even when it is difficult or uncomfortable to be so.

Control-your-stress checklistMany situations can cause your stress response to kick in… if you let it. The key is to recognize what leads you to feel stressed and when, and then develop ways to prevent it or handle it.

✔ Are you often late? Take a look at your time management. Make it a habit to plan your day, task by task (in advance), and give yourself enough time for your to-dos. Overestimate the time each task will take. Insert spaces into your schedule to avoid back-to-back meetings.

✔Are you overextended? If you’re juggling too much, determine what’s truly essential and important, and what you can put on hold or eliminate.

✔Are you easily angered or irritated by anyone or anything? Pause to ask yourself if you’re making something a bigger issue than it is, leaping to conclusions, or letting your emotions cloud your reasoning.

✔Are you feeling pessimistic in general? Stop and remember all the things you have to be grateful for and vow not to compare yourself to others.

✔Are you burned out? Consider self-nurturing activities to recharge and/or find help so you don’t have to do tasks alone.

When talking to someonewho has hearing difficulties, if you’re asked to repeatyourself, try using differentwords than you used the first time.

FiscalFitness:

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Safe and secureChances are, you have important documents and valuables you want to keep safe. You have a couple of options: a safe deposit box at a financial institution or a home safe.A safe deposit box is good for originals of key documents, such as birth certificates, property deeds, car titles, and U.S. Savings Bonds that haven’t been converted into electronic securities. Other possibilities include family keepsakes, valuable collections, pictures or videos of your home’s contents for insurance purposes, and negatives for irreplaceable photos.

A home safe may be a better option for anything you might need to access quickly or when a bank wouldn’t be open, such as at night or on the weekend or a holiday. Items more suitable for a home safe may include passports and original power of attorney documents.

As for money, a bank deposit account, such as a savings account or certificate of deposit, is better than either a home safe or a safe deposit box. Money in a home safe or safe deposit box cannot earn interest.

For where to store your original will, check with an attorney about requirements or recommendations based on your state’s laws.

Source: Federal Deposit Insurance Corporation (FDIC)

The real cost of online penny auctionsOnline penny auctions involve the website owners posting items to bid on, such as high-end cameras or the latest tablets.Unlike traditional auctions, where only the winners pay, in penny auctions, you pay beforeand as you bid — win or lose.

• You may pay a fee to register for the site.

• After that, you buy bid packages, which allow you to buy a certain number of bids for a certain price.

• You can then bid on items. The price usually starts at zero. Each bid increases the item’s price by a penny.

• Each bid resets a countdown clock for anywhere from 10 seconds to two minutes.

• When time finally runs out without anyone bidding and resetting the clock, the final, winning price is established.

• Winning the auction doesn’t usually mean you’ve won the item. It means you’ve won the right to buy the item at the final price, along with paying for all your bids along the way.

Nest eggs for nestkeepersAlthough a requirement for open-ing an Individual RetirementAccount (IRA) is that you haveearned income, the InternalRevenue Services (IRS) makes an exception for married peoplewho stay at home.

These individuals can open a “spousalIRA.” In reality, the “spousal IRA” is justa regular IRA. The name merely indi-cates that the working spouse con-tributed to an IRA held in the name of the non-working spouse.

Opening a “spousal IRA” can be a wayto boost overall household retirement savings. Consult with a trusted profes-sional accountant or financial advisor to determine if a “spousal IRA” is rightfor you.

Keep balances low on creditcards. Maxing out your creditcards could lower your averagescore by as much as 70 points.

For more on penny auctions, go to Mar.HopeHealth.comSource: Federal Trade Commission

Mark Your CalendarsFor more information on the programs listed below, please call 621-2493 or visit our website at lifework.arizona.edu.

ADOA Health Impact Program (HIP)Life & Work Connections (LWC) haspartnered with ADOA Benefit OptionsWellness to offer classes and wellnessopportunities that fulfill the require-ments of the Health Impact Program —benefitoptions.az.gov/wellness. LWChealth screenings, presentations, fitnessclasses, and nutrition and fitness consul-tations are some of the activities that fulfill the requirements as HIP activities.Consult the LWC website for detailsregarding enrollment, eligibility, qualify-ing activities, and incentives.

2015 Summer Child Care IdeasVisit lifework.arizona.edu for a sam-pling of greater Tucson and Phoenixarea options. Call 520-621-9870 if youhave questions.

Maricopa County EmployeeWellnessLife & Work Connections offers work/life and employee wellness programmingevery month at the Phoenix BiomedicalCampus. Check lifework.arizona.edu/wsw/phoenixcampus for theschedule. Contact Jodi Charvoz,Registered Dietitian Nutritionist and ACE Personal Trainer, to schedule a nutrition or fitness consultation at jcharvoz@email.arizona.edu.

Open Employee Health Screening DatesMarch 19, April 16, May 21, June 18

Registration required. Please registeronline at lifework.arizona.edu/wsw/health_screenings_worksite_wellness.

This program is for benefits-eligibleemployees. The screening includesblood pressure, total cholesterol andHDL, body composition, cardiacendurance step test, nutrition, fitness,

and resilience consultation. If you areconcerned about your risk for diabetes,you may also have the A1c diabetesscreening for a $10 charge. This screen-ing measures your long-term glucose levels (A1c). Neither blood test requiresthat you fast.

Employee Mini Health ScreeningWe will come to your department, for groups of 12 or more, assess blood pres-sure, total cholesterol/HDL, % body fat at your location. Please call 626-4760 to schedule a department screening or for more information.

Mobile Onsite Mammography(MOM)Thursday, March 26, 7:00 a.m. to 3:00 p.m.For more information please check: lifework.arizona.edu/wsw/health_screenings.

Walks with Campus LeadersCheck our website for scheduled noontime walks on campus with administra-tors, deans, and department heads.Come and support our top leaders asthey set the example of getting somephysical activity during the work day —lifework.arizona.edu/wsw/walks_with_campus_leaders.

Resistance Bands for StrengthClassesMondays: Kiewit Auditorium, noon to 12:40 p.m.Wednesdays: Student Union, TubacRoom (4th floor), noon to 12:40 p.m.University Services Building (USB), 12:30to 1:00 p.m. (check website for day andlocation) lifework.arizona.edu/wsw/strength_training.

Creative Walking for Health PathwaysTake a look at lifework.arizona.edu/cwp/home and use it to guide a walk-ing adventure on the UA main campus!Start with the general area on campus

you’d like to visit (north, central, historic,or south campus). Under each location,you will find options to fit your mood:Parks and Quiet Places, Water Features,Architectural Landmarks and Sculp-tures, Views and Vistas, or Museums,Galleries, and Libraries. Discover theincredible wealth of walking destina-tions you can enjoy!

Employee Wellness FacebookPage and TwitterFor all the latest, “like” us at EmployeeWellness — The University of Arizona or follow the link at lifework.arizona.edu.@UALifeWork

Smart Moves FoodMany Student Union restaurants areserving foods that are good for you andgood for the environment, designated by a Smart Moves icon next to it on themenu.Visit smartmoves.arizona.edu.

Weight Check DatesWant to keep yourself accountable by a weight check, a quick chat with a reg-istered dietitian nutritionist, and a help-ful handout? Stop by the LWC officefrom 8:00 to 11:30 a.m. or the StudentUnion, Copper Room (4th floor) from9:00 to 11:00 a.m. once a month Januarythrough June — no need to register.Visit lifework.arizona.edu/wsw/availableclasses/weightchallengesfor updates, times, and locations.

Tai Chi for HealthTai Chi is a mind/body activity knownfor its health benefits, including stressreduction, balance, and joint painimprovement. UA Life & Work Connec-tions offers free Tai Chi for Health andTai Chi for Energy classes. Registration isrequired. Check lifework.arizona.edu/wsw/classes/taichi for the currentclass schedule.

Healthy RecipesNeed inspiration for your next meal?Want to eat real food? Go to our websitefor delicious taste-tested recipes!

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“If you see the world in black and white,

you’re missing importantgrey matter.”— Jack Fyock

“Follow your passion, and success

will follow you.” — Terri Guillemets

“Why not go out on a limb?

Isn’t that where the fruit is?” — Frank Scully

“Friendship isn’t a big thing — it’s a million little things.”

— Author Unknown

Don’t be intimidated by the idea of spring cleaning. Take the annual ritual one week at a time, and you’ll make it through every room before you know it. Here are some things to focus on.

Mar 1 – 7: Bedrooms. Go through your dresser drawers and underneath your bed for clothing and items you don’t use that you could donate.

Mar 8 – 14: Bathrooms. Do an inventory of prescription and over-the-counter medicines to see what has expired. Contact your local health department to learn about properly disposing of medicines.

Mar 15 – 21: Living room/family room. Get rid of old magazines you may have on the coffee table. Throw the sofa blanket in the wash. Remove seat cushions from furniture to vacuum crumbs, etc.

Mar 22 – 31: Kitchen. Clean the refrigerator and pantry. Remove all food items and wipe shelves. Put back only those food items you’ll actually use. Throw away any foods that have expired.

YourHealthMatters:Spring cleaning step by step

Mark Your Calendars(Continued from page 7)

Guided PotlucksHere’s a new way to liven up your de-partmental meetings! Choose a venue, you bring the food, and a Life & WorkConnections Dietitian Nutritionist willhighlight the health benefits of the foodsyou are eating. For details, please checkLWC’s website.

Continuous OfferingsFor more information on any programs,please call 621-2493. For program infor-mation for Maricopa County, pleasecheck lifework.arizona.edu/wwa/offcampus.

Individual Counseling/Consultation:Free, voluntary, and confidential coun-seling. Issues include but are not limited to alcohol and drug abuse, marital or relationship difficulties, parenting issues,stress, anxiety, depression, and job/careerdifficulties. 621-2493

Supervisor Consultation: Regardingindividual and work group issues. Callfor an appointment. 621-2493

Child Care and Family Resources:For information on the Child Care

Voucher and Sick Child and EmergencyBack-Up Care Programs, please call 621-4365. For a personalized phone or in-person consultation, infant/toddler, pre-school, or school-age care needs, pleasecall 621-9870. Visit lifework.arizona.edufor forms, guidelines, and detailed infor-mation.

Elder Care and Life Cycle Resources:This service provides a broad spectrum of programs and services to address elder care issues for employed caregivers.Individual consultations are available by calling 621-9870.

Nutrition/Fitness Coaching: Call Nancy Rogers, MS, RDN, at 621-4601, or Jodi Charvoz, MEd, RDN, ACE, at 626-4760for more information or to schedule anappointment.

Work/Life Support: Please call 621-9870to learn more about new ways of work-ing. Consultations and group presenta-tions are available regarding Universityworkplace/workforce issues. Flexiblescheduling, alternative work arrange-ments, planning tips, and strategies.