"Life Is a Journey. Have Some Fun."

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So you are “middle aged” now. You knowyou are slowing down, but you still feelpretty healthy.When you see your doc-tor for your annual checkup, however,she informs you that she has some con-cerns. Nothing serious right now, but youhave gained another three pounds, andnow weigh 30 pounds more than youdid in high school! Your blood pressureis creeping up too, and your blood sugaris “borderline diabetes.” Your good cho-lesterol is, well, not so good. Written onyour paperwork is the diagnosis “meta-bolic syndrome.” How bad can that be?She tells you that you need to makesome changes or there will be trouble.

Metabolic syndrome is a collection ofrelated abnormalities found in one inthree U.S. adults. Its components areincreased waist circumference, elevatedblood sugar, above-normal blood pres-sure, and/or blood lipid imbalancessuch that there is too much circulatingfat (triglycerides) and too little of theprotective good cholesterol called HDL.

Individually these abnormalities maynot worry your doctor, but a combina-tion of three or more will. They shouldget your attention as well, becausemetabolic syndrome doubles the riskfor cardiovascular diseases, such asheart attack and stroke, and is a fore-runner to Type 2 diabetes and its many

Do You Need a Metabolic Makeover?Submitted by Craig S. Stump, MD, PhD; Chief, Division of Endocrinology, Diabetes and Metabolism; Associate Professor, Medicine, UA College of Medicine;Professor, Nutritional Sciences, UA College of Agriculture & Life Sciences

UA Life & Work ConnectionsEmployee Wellness is offering anew screening for UA employeeseligible for full benefits. The freescreening includes tests for the five factors evaluated for meta-bolic syndrome: blood pressure,waist circumference, fasting bloodsugar, fasting triglycerides, andhigh-density lipoprotein (good cholesterol).

For information and to scheduleyour metabolic screening, consultthe Life & Work Connections website. The screening takes 15minutes and includes a brief consultation with a registered dietitian nutritionist.

complications. It is also associated with colon andbreast cancer, plus othermalignancies.

The good news, though,is that metabolic syn-drome can be reversed,often without medication.The challenge is that doingso requires an enduring com-mitment to improving your diet andphysical activity. To reverse the slide intometabolic syndrome, stay away fromprocessed carbohydrates such as sugarand starchy white foods (pasta, whitebread), and eat more vegetables, fruits,nuts, beans, eggs, and leaner meats,while not exceeding your daily caloricrequirement.

In terms of physical activity, since youare trying to stimulate the metabolismof your lean tissues, daily activity is best.Moderate intensity activities such asbrisk walking are desirable, but start outslow and work up to 30 minutes a day.You will receive even more benefit ifyou can achieve 60 minutes a day.Finally, get out of your chair, away fromyour television or computer, for a fewminutes every hour to rouse your mus-cles.Yes, metabolic syndrome is toocommon, but its remedy is really com-mon sense.

NEW! Metabolic Syndrome ScreeningRegistration required. Please register online at lifework.arizona.edu/wsw/metabolic_screenings_worksite_wellness.

Life & Work Connections Employee Wellness is offering a new screening free for UA employ-ees eligible for full benefits. The screeningincludes tests for the five factors evaluated for metabolic syndrome: blood pressure, waistcircumference, fasting blood glucose, fastingtriglycerides, and high-density lipoprotein(good cholesterol). These screening tests alsofulfill requirements for the Health ImpactProgram. Consult the LWC website for moreinformation.

Individual Employee Health ScreeningsRegistration required. Please register online at lifework.arizona.edu/wsw/health_screenings_worksite_wellness.

This program is for employees eligible for full benefits. The screening includes blood pressure, total cholesterol and HDL, body com-position, cardiac endurance step test; nutrition,fitness, and resilience consultation. If you areconcerned about your risk for diabetes, youmay also have the A1c diabetes screening for a $10 charge. This screening measures yourlong-term glucose levels (A1c). Neither bloodtest requires that you fast.

Department ScreeningWe will come to your department for groups of 12 or more, assess blood pressure, total cho-lesterol/HDL, and body composition at yourlocation. Please call 626-4760 to schedule adepartment screening or for more information.

ADOA Health Impact Program (HIP)The state of Arizona Health Impact Program(HIP) will begin January 4, 2016. Life & WorkConnections’ health screenings, metabolicscreenings, presentations, fitness classes, andnutrition/fitness consultations are some of the activities that fulfill the state of Arizonarequirements as HIP activities. Consult the LWC website for details regarding enrollment,activities, and incentives.

Maricopa County Employee WellnessUA Life & Work Connections offers work/lifeand employee wellness programming everymonth at the Phoenix Biomedical Campus.Check lifework.arizona.edu/wsw/phoenixcampus for the schedule. Contact JodiCharvoz, Registered Dietitian Nutritionist andACE Personal Trainer, to schedule a nutrition or fitness consultation at jcharvoz@email.arizona.edu.

Mark Your Calendar!Walks with Campus LeadersTake 20 minutes for fresh air, a lively walk, andgood company! Join campus leaders and Life & Work Connections for fun noon time walksaround campus. Please visit lifework.arizona.edu/wsw/walks_with_campus_leaders forlocations, dates, and honored leaders.

Walk Across Arizona!Join in on a UA tradition! UA CooperativeExtension and Life & Work Connections inviteyou to join in an 6-week health-promoting program, emphasizing physical activity andimproved food choices. Gather your co-workersand friends, choose a captain, form a team of 2 to 10 people. Plan on attending the introduc-tory meeting and captain’s meeting TBA on our LWC website: lifework.arizona.edu/wsw/walkacrossarizona.

Resistance Bands for Strength ClassesWednesdays: Student Union, Presidio Room(4th floor), noon to 12:40 p.m.

Wednesdays: University Services Building (USB216), 12:30 p.m. to 1:00 p.m.

lifework.arizona.edu/wsw/strength_training

Weight Check DatesWant to keep yourself accountable by a weightcheck, a quick chat with a registered dietitiannutritionist, and a helpful handout? Stop by the Student Union from 9:00 a.m. to 11:00 a.m.,or the UA Life & Work Connections office from 8:30 a.m. to 11:30 a.m. Visit lifework.arizona.edu/wsw/availableclasses/weightchallenges for updates, times, and room location.

Tai Chi for HealthTai Chi is a mind/body activity known for itshealth benefits, including stress reduction, bal-ance, and joint pain improvement. UA Life &Work Connections offers free Tai Chi for Healthand Tai Chi for Energy classes. Registration isrequired. Check lifework.arizona.edu/wsw/classes/taichi for the current class schedule.

Guided PotlucksHere’s a new way to liven up your departmen-tal meetings! For details, please check LWC’swebsite or email Christy at cwilson4@email.arizona.edu.

Consultations and SupportFree, voluntary, and confidential consultations,informal assessment, referral, or brief problem-solving support. Employees can be seen for anyreason, including alcohol, substance abuse,stress management, parenting, relationship,

depression, anxiety, and more. Call 621-2493 to schedule with Susan Pickering, MEd, LPC, or Dave Swihart, MC, LPC.

Supervisor ConsultationCall 621-2493 to set up appointment with DarciThompson, MSW, LCSW, SPHR regarding individ-ual and work group issues. For more informa-tion see our Supervisors & Managers FAQs.

Child Care and Family ResourcesFor information on the Child Care Voucher andSick Child and Emergency/Back-Up Care Pro-grams, please call Kim Peters at 621-4365. Visitlifework.arizona.edu for forms, guidelines, and detailed information.

For a personalized phone or in-person consulta-tion on lactation, changing table, infant/toddler,preschool, or school-age care resources, pleasecall Caryn Jung, MS, at 621-9870.

Elder Care and Life Cycle ResourcesCall Caryn Jung, MS, at 621-9870 to request a personalized phone or in-person consultation todiscuss area and national elder care and familycaregiving referrals.

Nutrition/Fitness CoachingCall Jodi Charvoz, MEd, RDN, ACE, at 626-4760for more information or to schedule an appointment.

Work/Life IntegrationLearn about the University’s guide on flexiblework arrangements, related workplace andworkforce issues, and strategies for coordinatingwork/life matters, by calling Caryn Jung, MS, at621-9870.

Wellness in ActionStories can encourage, motivate, and keep us on track.We recognize UA faculty and staff who practice Wellness in Action — the positivechoices we make for healthy living.Want toshare your story? Email Christy Wilson, BS, RDN,at cwilson4@email.arizona.edu.

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GetMoving:

Stand up for yourselfIn today’s world, the majority of people sit — a lot — every day. The AmericanMedical Association (AMA) has stated that sitting for extended periods of time can be bad for personal health.

The remedy: standing — while you work at a desk, talk on the phone, or do any number of daily activities. Standing is like walking: It can increase energy, burn extra calories, tone muscles, improve posture, increase blood flow, and boost metabolism.

To calculate how much time you’re sitting every day, go to Jan.HopeHealth.com/sitting .Source: JustStand.org

Curb colds with exercise?Maybe.A survey of 1,000 people showed:• The number of days with cold symptoms among those whosaid they were physically active on five or more days a week and felt fit was almost half (43% to 46% less) that of those who exercised on only one day or no days a week.

• The severity of symptoms fell by 41% among those who felt the fittest and by 31% among those who were the most active.

Exercising may cause a temporary rise in immune system cells circula-ing around the body, the researchers suggested. Although levels may fall back within a few hours, each boost may help strengthen defenses against infections, such as the common cold.Source: British Medical Journal

Small Changes, Big Difference

Here’s a really simple way to help your overall health: Just stand more.

Physical fitness may cut down on how often you get a cold and how bad it is, according to one study.

A 2008 Vanderbilt University study of 6,300 people, published in the “American Journal of Epidemiology,” estimated that the average American spends 55% of waking time (7.7 hours per day) in sedentary behaviors, such as sitting.

7.7hours

❞❝If you are going to try

cross-country skiing, start with a very small country.— Author Unknown

Find out your fitness IQWant to know how much you really know about physi-cal activity? Take a short, 10-question quiz to find out.Knowing what you could and should be doing is thefirst step to doing it. To takethe test, go to Jan.HopeHealth.com/quiz.

Curious about calories burned?Find out.Many people like to knowhow many calories theyburn while being physicallyactive. Although you likelycan’t get an exact number,you can get a general idea. It depends on what type ofexercise you’re doing, howoften you work out, the levelof effort you put forth during

that exercise, and the length of the workout session. To find how many

calories you may be burning, go to Jan.HopeHealth. com/calories.

+ + + =

Learn more about GetMoving: at Jan.HopeHealth.com... on your mark, get set, GO!

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PHYSICAL HEALTHTheWholeYou:

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❞❝Never go to a doctorwhose office plantshave died.— Erma Bombeck

Is radon on yourradar screen?Most people never thinkabout a naturally occurringradioactive gas calledradon, which is often foundin buildings, includinghomes. That’s because youcan’t smell or see radon.Why should you care?Radon is the second- leading cause of lungcancer after smoking. To learn more about radon and getting your home tested, go to Jan.HopeHealth.com/radon.

Take the ‘more is better’ approach to following behindvehicles How much distance shouldyou leave between your carand the one in front of you?It may be more than youthink in bad weather.Experts advise that youincrease the “three secondrule” to at least eight or 10seconds when driving on slippery roads. For more on driving safety, go to Jan.HopeHealth.com/ driving.

‘ACT’ like you want

to change

Donating blood doesn’t take long. The actual blooddonation typically takes 10 to 12 minutes. The entireprocess, from the time you arrive until the time youleave (including the juice and cookies/crackers after-ward), takes about an hour and 15 minutes.

You don’t have to wait for a special blood drive todonate. You can give any time. For more information, go to Jan.HopeHealth.com/blood.

If you want to create your own virtual blood drive tohonor a special occasion or person and want to getothers involved, check out Jan.HopeHealth.com/blooddrive.Source: American Red Cross

Although some health conditionsmay be out of your control, youcan do things to improve manyissues — one step at a time. Take the ACT approach. Acceptanceand Commitment Therapy focuseson accepting your current reality(your condition) and committing to changing it. ACT teaches you to:

• Accept the health condition andyour feelings about it without judgingthem as good or bad. In other words,own it. “I smoke, and I am tired of notfeeling as healthy as I would like as aresult.”

• Commit to goals addressing thehealth condition. “I am going to feelbetter and enjoy life more by notsmoking.”

• Take action toward achieving thosegoals. “I have replaced my smokinghabit with health-promoting activi-ties/distractions, such as taking walksand reading more.”Source: “Everyday Healing: Stand Up, Take Charge, andGet Your Health Back… ONE DAY AT A TIME,” by JanetteHillis-Jaffe

Want to be a life saver? Donate blood

Every two seconds, someone in the United States needs donated blood. On average, this means more than 41,000 blood donations are needed every day.

Small Changes, Big Difference

Did you know...1 pint of blood can save up to 3 lives

Learn more about TheWholeYou: at Jan.HopeHealth.com and ACT.

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TheWholeYou: Emotional/Mental Health

❞— Aesop

❝No act of kindness, no matter how small, is ever wasted. Hands-free is not

risk-free A National Safety Council poll showed that 80%of U.S. drivers surveyed believed hands-freecellphones are safer than using handheld. However, more than 30 studies have shownthat using hands-free systems offers drivers no safety benefit.

Even with both hands on the wheel andyour eyes on the road, your mind is distract-ed from driving. Think about it: People havedriven stick-shifts for decades. The issue isnot about keeping two hands on the wheel,it’s about the mental distraction.

Drivers talking on cellphones can miss see-ing up to 50% of their driving environments,including pedestrians and red lights. Driverslook, but they don’t see, a phenomenonknown as “inattention blindness,” which issimilar to tunnel vision.

Source: National Safety Council

‘Pay it forward’ pays off...and then someGiving just a little in the name of kind-ness to someone or something else —whether in the form of time, talents, ortreasures (money) — can multiply and impact more people and efforts than your initial contribution.

Small Changes, Big Difference

According to one study, researchers showed “paying it forward” is contagious and spreads from person to person to person. What’s more, the money the initial person gave was ultimately tripled by others who were (directly or indirectly) influenced to give more.

To learn more about spreading kindness, go toJan.HopeHealth.com/kindness.

Learn more about TheWholeYou: at Jan.HopeHealth.com and pay it forward.

21 days can change your life for the betterSmall, consistent actionsover 21 days can create a significant, positive impact in your personal life, accord-ing to the organizationKindSpring. Involve othersand the impact ripples outeven further. To create or join an existing challengefocused on kindness, mind-fulness, gratitude, or youreco-footprint, go to Jan.HopeHealth.com/21days.

Prevent brain drainby teasing itBrain teasers and riddles can help you to think inways that you otherwisemight not. As a result, youmay become more creativeand/or gain new perspec-tives. Keep those neuronsfired up with regular work-outs. For some cerebral exercises, go to Jan.Hope Health.com/brain.

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Source: University of California, San Diego

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FiscalFitness:

❞

❝I look at managing mymoney as if it were apart-time job. The timeyou spend monitoringyour finances will payoff. You can make realmoney by cuttingexpenses and earningmore interest on savings and invest-ments. I’d challenge you to find a part-timejob where you couldpotentially earn as much money for just an hour or two of your time.

— Laura D. Adams

Figure out whatyour emergencyfund needs to beMost money experts talkabout having at least threeto six months of liquid/cashassets set aside in case of ajob loss, medical emer-gency, short-term disability,etc. Go to Jan.HopeHealth.com/calculator to determinewhat your safety cushionshould be.

Do your homeworkto ace hiring afinancial plannerNot all personal moneyexperts are the same. Tomake sure you’re getting theright advisor, research andask the right questions. Fora checklist of considera-tions, go to Jan.HopeHealth.com/advisor.

A money mind game:Use cash to spend less

Want to help pay for your kiddos’ college?Don’t wait to start saving until they’re in high school.

Cash discourages spending, and credit or gift cards encourage it, according to a review of four studies. The more trans-parent the payment method, the greater the dislike to spend, or the higher the “pain of paying,” researchers noted. Cash is viewed as the most transparent payment form.

To use a cash system:• Determine a realistic, but financially respon- sible, amount of money for your wants — meals out, entertainment, clothing, etc. — for a week or month.

• Withdraw that amount of cash from your bank account and only that amount.

• When the money runs out, your discre-tionary spending for that period of time stops. Sources: American Psychological Association; NASDAQ

According to the U.S. Department of Education, the average annual cost of public colleges and universities increased 6.5% each year over the last decade. That means by 2030, annual public tuition will be $44,047. The total cost for a four-year degree will be more than $176,000.

When saving for college, compound interest can really save you. However, the longer you wait to start saving, the less interest you will accumulate and the more you will have to save. Check out a college savings calculator at Jan.HopeHealth.com/college to find out what you may want to be squirreling away now.You may also want to check into 529 college savings plans.

Small Changes, Big Difference

Learn more about FiscalFitness: at Jan.HopeHealth.com and start saving.

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What’sTrendingNow:

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New Year’s Day

januaryEach day of the year has at least a few observances you can recognize, chuckle at, and/or use as an excuse to have some fun or do something positive and impactful, even in a small way. Here are some of the recognized days in... Polar Bear

Plunge orSwim Day

Motivation & InspirationDay

Take the Stairs Day

Bubble Bath Day

I’m Not Going to Take ItAnymore Day

Cuddle Up Day

Weigh-In Day

Spaghetti Day

Compli-ment Day

Drinking Straw Day

Cut YourEnergy Costs Day

Inter-nationalThank-You Day

Clean Off Your Desk Day

Poetry at Work Day

Dress Up Your Pet Day

Hat Day Inter-national Hot & SpicyFood Day

Measure Your Feet Day

Answer Your Cat’s QuestionDay

Hugging Day

Coffee Break Day

Popcorn Day

Thesaur-us Day

Kid Inventors’ Day

Opposite Day

Bubble WrapAppreciationDay

Punch the Clock Day

Fun at Work Day

Puzzle Day

Crois-sant Day

Backward Day

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Source: Pediatrics

Find a reason to celebrate every day

See even more of What’sTrendingNow: at Jan.HopeHealth.com.

It’s fine to have pizza now and again, justmaybe not as a staple in your daily diet.

One study showed that on the days kids eatpizza, they likely take in more calories, fat, and sodium than on other days. Although the investigation looked specifically at chil-dren, the same may be true for adults, too.

Pay attention to howmuch pizza you eatSmall Changes,

Big Difference

The cheese-covered pie is a popular go-to meal and snack, but you may want to watch how often you eat it.

The information in this publication is meant to complementthe advice of your healthcare pro viders, not to replace it.Before making any major changes in your medications,

diet, or exercise, talk to your doctor.

© 2016 by the Hope Heart Institute, Seattle, WA InstituteFounder: Lester R. Sauvage, MD

Material may not be used without permission. To view or make comments on this

publication, visit HopeHealth.com/comments.asp

For subscription information,or reprint permission, contact: Hope Health, 5937 West Main Street

Kalamazoo, MI 49009

Phone: 269-343-0770 • E-mail: info@HopeHealth.comWebsite: HopeHealth.com

Printed with soybean ink. Please recycle.

Medical Editor: William Mayer, MD, MPH

Managing Editor: Jennifer Cronin

Medical Advisory Board: Victor J. Barry, DDS • Renee Belfor, RDPatricia C. Buchsel, RN, MSN, FAAN • Kenneth Holtyn, MS

Reed Humphrey, PhD • Gary B. Kushner, SPHR, CBPPatrick J.M. Murphy, PhD • Barbara O’Neill, CFP

Wallace Wilkins, PhD

❞❝Your life doesn’t get better by chance. It getsbetter by change.— Jim Rohn

Be a good neighbor,check on those whoare homeboundIf you have neighbors whocan’t get out of their homes,you can do your part to helpout. Exchange phone num-bers, and suggest they haveyour number on speed dial.Set a regular time to go totheir house, have a quick chat,and check that heat and waterare running. Other ideas tohelp out: Shovel their walk,take in their newspapers ormail, bring them food, and/orget groceries or do othererrands.

The study found:• On the days children ate pizza, theyconsumed 84 more calories, 3 grams moresaturated fat, and 134 milligrams more sodi-um than average.

• Teens took in an extra 230 calories, 5 grams saturated fat, and 484 milligramssodium on pizza days.

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StockYourToolBox:Your Source for Cool Tools & ResourcesCheck out Jan.HopeHealth.com for a ton of useful wellbeing infor-mation. In addition to the links included throughout the newsletter,here’s what else you can find online:

A one-minute video on makingcomfort foods healthier Learn a simple three-step strategy so youcan enjoy all those yummy, filling favoriteswithout feeling guilty about them.

Ideas for what to have on hand:Shopping list for a healthy, well-stocked pantry Start the year off right by adding key nutritious staples to your shelves at home. Download, print, and take the list along with you on your next grocery-shopping trip.

Discover what it does, how to identifysigns that something may be off, andwhen you should get it checked withyour healthcare provider.

A one-minute video on betterunderstanding your thyroid gland

HOPEHealthInfo:Until next issueThe annual ritual of creating NewYear’s resolutions dates back to 153B.C. And, for as long as yearly reso-lutions have been around, we’vebeen breaking them.

If you didn’t make a resolution thisyear, that’s OK. If you did make one,that is fine, too. But, if you end upnot sticking to your promise, don’tbeat yourself up. You’re not alone.Many different groups surveyabout New Year’s resolutions, andmost of these surveys reveal thatthe majority of people give up ontheir goals — usually within thefirst few weeks. A main sabotage issetting unrealistic goals and gettingdiscouraged when results don’thappen fast enough.

Instead of making major resolu-tions just because of some date onthe calendar, try to make confidentchoices based on what really mat-ters to you — regardless of whattime of year it happens to be.

Until next issue, focus on makingsmall, easy, health-promotingchanges here and there. Before you know it, those changes willmake a big difference.