February2013
CREATING A~EAL THIER
APPIER ..•• 1
~MONTHLY
CALENDAR
HEALTH & WELLNESS
..... RECIPE OF THE MONTH ,
Department of Athletics, Recreation, and Intramural Sports ~H ··· ··
• IGHLIGHTEC
www.1pfw.edu/health vENTs .
. . . ..
Be A Mastodon In Motion At Work
Jany people have sedentary jobs, and work takes up a significant part of our day. What an you do to increase your physical activity during the work day? Be Creative!
IVhy not...:
Brainstorm project ideas with a coworker while taking a walk.
Create an exercise accountability partnership.
Walk during business calls when you don't need to reference important documents.
Stand while talking on the telephone.
Walk down the hall to speak with someone rather than using the telephone.
Take the stairs instead of the elevator. or get off a few floors early and take the stairs
the rest of the way.
Stay at hotels with fitness centers or swimming pools and use them while on business
trips.
Take along a jump rope or /and a resistance band in your suitcase when you travel.
Jump and do calisthenics in your hotel room.
Download some audio fitness coaching.
Participate in or start a recreation league at your department or work building like
form a racquetball , volleyball, or basketball group
Schedule exercise time on your business calendar and treat it as any other important
appointment.
Get off the bus a few blocks early and walk the rest ofthe way to work or home.
Walk around your building for a break during the work day or during lunch.
<itness Pays:
Physically active people save $500 a year in healthcare costs.
Employers can save $I 6 for every $I they spend on health and wellness.
Fitness programs have reduced employer healthcare costs by 20 -55%.
Reducing just one health risk in the workplace increases productivity by 9%.
Reducing one health risk decreases absenteeism by 2%.
•ource: www.heart.org
Interested in receiving daily tips about creating a healthier lifestyle?
Email tillapau@ipfw.edu
·BE A HEALTHIER, HAPPIER YOU!
_ SET A GOAL TO DO THE 2013
,MONTHLY HEALTH CHALLENGES
..FEBRUARY:
MOVE FOR YOUR HEART
Each month, IPFW Health & Wellness presents a monthly
challenge highlighting one healthy behavior. A bookmark
explaining the monthly theme as well as a calendar to record
rogress is sent to each person on campus. Participation is fr
and easy!
At the end ofthe month, send your (partial or
complete) bookmarkto Judy Tillapaugh,IPFW Fitness/
Wellness Coordinator. Points are tallied month-to-month.
Prizes are earned at these point levels:30, 90, and 150.
During February earn 1 point each day by making a meaningful heartfelt choice for a healthy heart.
Examples: 30 minutes offitness, 7-9 hours o sleep, a healthy meal, going on a date, a long talk with a friend, or a random act of kindnes February 2013
calendar ol events Full calendar online at www.ipfw.edu/health
•
Mastodons In Motion Core Strength Training Class at the Athletics Center: Mondays at 4:30 pm + Thursdays at noon
•
Mastodons In Motion Walk/Run Group at the Athletics Center Mondays and Wednesdays at 5:30 pm
•
Peer Ed. Sexual Health Programs Near Yoyo's: Condom Games Feb 11th 1-3 pm and 13th noon-2 pm, Sexual Urban Legends Feb 13th 10-12pm and Feb 15th 10:30 am-12:30 pm
•
Health Screenings Feb. 5th , 9:30 am-11 :30 am, Neff 1st floor
Renew memberships!
and Feb 14th 9:30-11:30 pm, Kettler 1st floor
Invite a co-worker!
• Weight Watchers, Fridays, noon-1, Kettler 243
Athletics Center Hours:
• Freedom From Smoking Class Jan. 16th-Feb. 27th, M-Th: 5:30am-10:00pm 5:30pm-7:00pm, Walb G 21 Friday: 5:30am-8:00pm • Blood Screenings Feb. 20th, 7-10 am, Walb 114/116 Saturday: Sam -Spm • "Mirror Mirror On The Wall... " Reflections From With In Sunday: Noon -8pm Feb 27th, 7:00 pm-8:30 pm, Walb Ballroom
Stay Well By Living Well:
Get a flu shot
Wash hands routinely
Cover mouth when coughing and sneezing
Stay home if sick
A void touching eyes, nose, and mouth
Try to get 7-10 hours of sleep nightly Un ..J'f·t . . . Enjoy fitness 30-60 minutes daily
. es~ " 1'11-C Use stress care habits like talking with friends,
\yalb ~nion, Room 2l~ deep breathing, +listening to favorite music
Mo~day·Friday: 8:30am·4:t0!>'11 Eat nutritious meals and snacks
·Wolk-Ins accepted until 4prn
Drink 8-10 cups of water daily
!.,w.111.i.pJw•.o.d ,Jdi.m -' Disinfect equipment, desk, and computers before
and after use
oin Mastodons In Motion!
his Mastodons in Motion Fitness Campaign continues and challenges IPFW faculty, aff, and students to be active 3-5 days a week with a total of at least 150 fitness 1inutes. Begin at you current fitness level & set to achieve this goal. Sign up today, hoose your method ofmovement, and change your life!
ebruary 24th-March 2nd is National Eating Disorders Awareness Week!
'eighing yourself frequently, feeling out of control with food, fear of getting fat, full of non stop guilt
ter eating a dessert, and feeling like you have to work-out to "bum" calories are signs of disordered
ting or an eating disorder. Millions ofmen and women struggle but help is available.
terybody knows somebody affected by an eating disorder-whether it's a friend, partner, family mem:
r or you've suffered. Ifyou're worried about an eating disorder, talk to someone you care about or call
800-931-2237 for help and information. Visit www.nationaleatingdisorders.org tor www.anad.org to
am how to help a friend ..
ttend "Mirror Mirror On The Wall ... " Reflections From Within on Wednesday February 27th, 7:00 pm
8:30 pm, Walb Union, Ballroom, to learn about the truth behind eating disorders and be inspired by
its, art, and personal stories. It is free and open to the public.
RECIPE OF
THE MONTH
ARTICHOKE TOMATO
PIZZA
Ingredients: Vegetable oil spray 1 refrigerated pizza crust in tube can 4 ounces part-skim mozzarella cheese or fat-free mozzarella-flavor soy cheese, shredded 2 tablespoons grated Parmesan or Ro· mano cheese 3 medium Italian plum tomatoes, chopped 8-ounce package frozen artichoke hearts or broccoli thawed, drained, an chopped 112 cup thinly sliced red onion 1 teaspoon balsamic vinegar 1 medium garlic clove, minced 112 .teaspoon salt-free Italian seascnir.:
Preheat the oven using the pizza crust package directions. Line a baking she• with aluminum foil. Lightly spray the foil with vegetable oil spray. Spread ti pizza crust on the foil. Bake for 7 minutes. Sprinkle the mozzarella and Parmesan over the crust.
In a medium bowl, stir together the remaining ingredients except the Itali: seasoning. Arrange the mixture on th1 . cheese. Sprinkle with the herb seasoning. Bake for 8 to 10 minutes, or until the cheese is bubbly. Cut into 6 slices.
Nutrition Analysis (per serving) Calories 227
Source:: The American Heart Associatic Cookbook
Sponsored by IPFW Department
of Athletics, Recreation,
and Intramural Sports & the
IPFW/Parkview Health & Wellness
Clinic.
Visit www.ipfw.edu/health ,
www.ipfw.edu/clinic ,
www.ipfw.edu/fitness
