Faculty/Staff Wellness

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Wellness Program:
Current Calendar of Workshops and Programs 

ENROLLMENT:

  1. Click on the hyperlinked "date" to the UCB Learning Center.
  2. Enter your CalNet Passphrase.
  3. Click "Submit."

Healthy Lifestyle Programs

New! Gratitude Challenge

June 8-29, 2020

Practicing gratitude may help increase happiness and life satisfaction, reduce anxiety and depression, strengthen the immune system, lower blood pressure, improve sleep, improve resilience, strengthen relationships, and promote altruistic behavior, which ultimately can encourage us to take better care of our health. Focusing on gratitude can also help us stay positive through this difficult time. This 3-week challenge aims to help you shift your mindset towards the positive and help you get started with a gratitude journal routine. It includes a simple weekly newsletter and features the Thnx4 platform from the Greater Good Science Center. 

Register

Know Your Numbers Health Screening

Know Your Numbers Logo

Wed 1/22 or Fri 1/24 and 1/31 at Tang Education Center
Appointments offered every 15 minutes, 7:30–10am, $10 fee 

Why know your numbers? 

Knowing your numbers is one of the best ways to evaluate your health by identifying your risk and providing motivation for managing your health. Even if you feel great and look healthy, you may not know what's going on inside. Many diseases are "silent" and affect your health long before you feel anything wrong.

Know Your Numbers is a voluntary, fasting health screening including total cholesterol, HDL, LDL, and triglycerides, glucose, blood pressure, weight, and waist circumference.  Receive your confidential results (seen only by Be Well at Work - Program staff) and resources for follow-up immediately. Plan for 20-30 minutes to complete the screening. 

How to Register:

1. Click on the linked dates above

2. On the Know Your Numbers header select "Register"

3. Next select "Add"

4. Choose your appointment time and select "Add"

5. View the Registration Summary and click "Register"

Click here for more instructions and step by step photos. 

Follow-up: 

Leading a Healthy Lifestyle Webinar provides the educational foundation to a healthy lifestyle, especially as a first step following Know Your Numbers Health Screening. Scroll down to the webinars section to listen.

Testimonials

"My appointment was this morning and I can’t begin to say thank you enough for offering this service. I took advantage of it last year and, unfortunately, my numbers were so unhealthy that I was advised to contact my doctor immediately. My numbers were not even close to the healthy range. It was obvious that I needed to do something. Given the needs of other people in my household I had been postponing my own checkups and now it was time to get in. As a result of your setting off the alarm I am now happy to say that a year of medication (lowest dose I am happy to write), healthier eating, more exercise ---- drum roll please --- I have excellent numbers! Thank you so much for this service. It is invaluable. I’ll be back next year to check again and make sure I stay on track."

Register using the linked dates above.

*I CAN! Commit to Activity and Nutrition 

*We apologize for any inconvenience. This program has been cancelled for the Spring semester and will return in Spring 2021.

For those that want to jumpstart a new healthy lifestyle, this free 5-week program will equip you with the skills you need to get started. I CAN! is an interactive program that includes nutrition and fitness assessments, a hands-on cooking class and grocery tour, and weekly group workouts with a certified personal trainer. Don’t think about how many other times you’ve promised to do this for yourself – this time just say I CAN!

Workouts: Every Thurs; 12:10 - 1 pm (Edwards Track)

Instructors: Cori Evans, MA, NSCA and Kim Guess, RD

Active @ Work

New! Mid-Morning Refresh!

Meets every MWF | 9:30 - 9:45am | Zoom Meeting Room

Would you like to add a morning warm up and stretch activity to your work day? With all the changes in our lives,  we might all benefit from some movement and connection with other staff at Berkeley, whether working from home or on campus.

We know that warming up and stretching our muscles can help us feel better and we might even appreciate connecting with our work colleagues at this time as well.

Tune in every Mon, Wed and Fri at 9:30am to share this time with your wellness team.  Just click here to join the zoom meeting and turn up the speakers on your computer or cell phone. We hope you will join in on the fun!

*Berkeley Walks! Walking Group 

*The Berkeley Walks! Walking Group is temporarily on hold until June 30, 2020 (or sooner).

Meets every MWF | 12:10pm | Campanile 

The Berkeley Walks Walking Group meets every MWF, 12:10 pm, at the Campanile. Fit fitness into your workday with a 30-40 minute walk and receive the benefits of social support, stress relief, and renewed energy. The Walking Leaders are CPR-certified and set a pace to guide walkers through the designated route each week – like having your own personal walking trainer!  Complete the waiver on our webpage prior to the first time you join. 

*Dancing for Fun and Fitness 

*The April 3 class will be available via YouTube. Enrolled participants will be sent a link to view the class.

 Fri 4/3 Hula/ Polynesian | 12:10-1pm | Online

Instructor: Nadia Qabazard

Fit some fun and fitness into your day with these free, beginner dance classes. No partner required. Comfortable clothing and athletic shoes recommended.

If you're interested in doing zumba more than what is offered here, we encourage you to check out Workfit. At only $30 a semester and Zumba offered three times a week, this is a great option for faculty and staff!

Register using the linked dates above.

*Yoga for Tension and Stress Relief

*April 10 and May 1 classes will be available via Zoom. Enrolled participants will be sent a link to view the class.

Fri 4/10, 5/1 |12:10-1pm | Online

Instructor: Laurie Ferris

Practicing yoga can release tension in your joints, give you greater range of motion, and offer increased comfort in all aspects of your life. Learn basic yoga poses and breathing techniques to transform your practice into a moving meditation. Optional: Join the Yoga Passport Challenge and get a different stamp for each class to be entered into a drawing for a yoga prize! Please bring your own yoga mat as our supplies are limited. Due to the limited class time, please try to arrive early or on time to complete the participant waiver. Comfortable clothing and bare feet recommended.

Register using the linked dates above.

Get Fit in 7 Minutes

Fri 3/6 |12:10-1pm | 251 Hearst Gym

Instructor: Cori Evans, MA, NSCA

Come and learn how the 7-minute High Intensity Circuit Training (H.I.C.T.) workout using your body weight, a chair and wall can help you maximize your time, space, and strength and flexibility training routine. According to the American College of Sports Medicine, the combination of aerobic and resistance training in a high-intensity, limited-rest design can deliver numerous health benefits in much less time than traditional programs. Comfortable clothing and athletic shoes recommended.

Register using the linked dates above.

Nutrition and Cook Well Berkeley Programs

Ask the Dietitian

Submit a Question Button

Ask the Dietitian provides UC Berkeley faculty and staff a convenient and dependable way to receive answers to questions about health and nutrition from a qualified health professional. 

Affordable but Forgotten Foods

Tue 2/25 | 12:10-1pm | Tang Education Center (Section Club). Max attendance: 50

Instructor: Kim Guess, RD

With so much attention on “superfoods,” perfectly nutritious yet simpler foods are forgotten. Save money by preparing under-appreciated foods that are easy to find in any grocery store. Demonstration, recipes, and samples provided.

Register here

See Cook Well Berkeley for the recipes from past workshops

Don't Toss That: Creative Uses for Food Scraps

Wed 3/11 | 12:10-1pm | UPDATE: Virtual class via Zoom

Instructor: Kim Guess, RD

Minimize your kitchen waste and get more bang for your buck by utilizing food scraps that you would normally toss (into the compost, of course!). Fruit and vegetable peels, overripe fruit, and other food scraps can be revitalized into new dishes. Learn to make a deliciously unique salad, a savory and crispy snack, and even eco-friendly household cleaning products! 

Register here

If you registered and have not yet received a bCal invitation to the virtual class, please email kguess@berkeley.edu

See Cook Well Berkeley for the recipes from past workshops

Kitchen Staples Cook-Along - replaced Seasonal & Local Veggies 

NEW DATE: Wed 4/8 | 12:10-1pm | Virtual Cook-Along (via Zoom)

Instructor: Kim Guess, RD

This virtual cooking class will give you the opportunity to cook-along from your kitchen, or just sit back and watch wherever you are! The ingredient list will be sent to participants ahead of time. You can prepare these recipes along with the instructor if you happen to have these kitchen staples, or you could choose to buy the ingredients if you can safely do so. Simple and kid-friendly recipes will be demonstrated, so kids are encouraged to join, too. 

See Cook Well Berkeley for the recipes from past workshops

Smoking Cessation

Support Services, Programs, and Local Classes

See the Smoking Cessation webpage for cessation support services and referrals to telephone counseling, online programs, text and app programs and local classes.

    Recorded Webinars

    Our Soil, Ourselves: How Your Health Connects to Soil

    What does soil health have to do with your health? This webinar will explore the relationship between soil and health, and the specific steps you can take to become a Soil Ambassador.

    Co-hosted by the Center for Occupational and Environmental Health (COEH)

    Presented by Daphne Miller, MD

    Leading a Healthy Lifestyle

    This webinar provides you with essential knowledge and practical tools to reduce your health risks and lead a healthy lifestyle. You will learn skills for setting SMART goals and making simple lifestyle changes with big impacts. This webinar is a good first step following the Know Your Numbers health screening. (40 minutes)

    Sugar Savvy

    This webinar covers the effects of sugar on the body, the hidden sources in our diet, and strategies to become more aware of the added sugar we are consuming and how to consume less. (45 minutes)

      Prediabetes: Stop Sugarcoating It Webinar 

      Whether you are one of the estimated 86 million adults in the US with prediabetes, have been told your fasting glucose is in the prediabetes range of 100-125, have “normal” blood sugar that has been creeping up, or are interested in reducing your risk of prediabetes, this is the time to stop sugar-coating it, get motivated, and learn what you can do to stay healthy. Lifestyle improvements can prevent or delay the onset of type 2 diabetes and reverse potential long-term damage that may have already begun.
       
      View the slides and transcript to learn specific steps you can take to control your blood sugar and reduce your risk of diabetes and other chronic diseases. Recommended as part of Game On: Spring Training for Prediabetes Prevention and/or as follow up from Know Your Numbers health screening.

      View the slides and transcript. Download the PDF to view the full transcript in the comment section.

      Strategies for Making Healthy Lifestyle Changes

      Want to make healthy changes in your life but unsure how to get started? This webinar will give you tools and knowledge to understand your readiness to change, create SMART goals, find motivation and maintain a healthy lifestyle. (30 minutes)

          Nutrition Essentials for Healthy Living

          Gain an understanding of the way foods you eat influence your body and the how this contributes to health and disease. This webinar will also give you practical tools for identifying healthier foods, building nutritious meals, and keeping portions in check. (45 minutes)

            Food Sensitivies: Trends, Triggers, and Truths 

            Is your food friend or foe? Diagnoses of food allergies and intolerances are on the rise yet there is much controversy surrounding the identification and treatment of these conditions. This webinar will explore different ways the body can react negatively to food and discuss effective strategies for identifying and eliminating offending foods in the diet. (30 minutes)

              Nutrition for Women in Middle Age and Beyond

              While a healthy diet is important for women of all ages, nutritional needs can change significantly in the decades surrounding menopause. From countering a slowing metabolism to navigating the latest supplement recommendations, this webinar will address common challenges women face and outline strategies for maintaining a strong, healthy and happy body in middle-age and beyond. (47 minutes)

                Past Programs

                Game On! Spring Training for Prediabetes Prevention

                6-week Health Improvement Challenge

                Mon Feb 13 – Fri Mar 24 

                Prediabetes is more common than you may realize – one in three adults has prediabetes and 90% don’t know it.  At Berkeley, an estimated 28% of faculty and staff have prediabetes and this is a 29% increase over a two year time period. Prediabetes is more than just a warning sign of type 2 diabetes; long-term damage may already be starting. The good news is that prediabetes can be reversed and Be Well at Work – Wellness Program is offering this 6-week challenge with a weekly game plan to help you take small steps towards building healthier habits for eating better and getting active. Participants will have a chance to win weekly prizes, and a grand slam prize of Oakland A’s tickets and gift pack!  Team up with us to beat prediabetes – game on! 

                Learn more about Game On! Spring Training for Diabetes Prevention.

                Energize to Be Well

                6-week Health Improvement Challenge

                Mon Feb 13 – Fri Mar 24 

                Energize to Be Well integrates several programs offered by Be Well at Work Faculty/Staff Health Programs this fall under one theme focused on energy and engagement. The main two offerings are the Panel Presentation and the Six-Week Challenge, but there are several supporting workshops offered by ergonomics, employee assistance, and wellness. 

                Learn more about Energize to Be Well.

                Sugar Savvy Campaign

                Program was offered Spring 2016

                Be sugar savvy, eat healthier, and feel better! Did you know that excess added sugar is linked to weight gain, diabetes, heart disease, metabolic syndrome, and more? Events include an expert panel, a talk with Dr. Robert Lustig, Sugar Savvy Day, and 15 minute staff presentations. 

                Be Well at Work Wellness Program is collaborating with Cal Dining, Haas School of Business, School of Public Health, UHS Health Promotion and Tang Health Worker Program, and the Student Nutrition Advocacy Club (SNAC) to help Berkeley become the most sugar savvy university!

                  21 Day Sugar Savvy Challenge

                  Program was offered Spring 2016 but can be done on paper anytime.

                  Join the mission for Berkeley to become the most sugar savvy university! Take the first step to a new lifelong healthy habit - choose a goal to reduce added sugar from your diet for 21 days. During this challenge, you will receive a daily email reminder, educational tools to find added sugar in your diet, and resources to develop new strategies to help you kick the sugar habit. 
                  Learn more about the 21 Day Sugar Savvy Challenge!

                  The Amazing Walk

                  Program offered Fall 2012-2015

                  A spin-off of the Amazing Race, a television game-show, The Amazing Walk program will send partners on a virtual adventure around the world for 6 weeks

                    Cell Phones and Your Health

                    Event was held in Fall 2015

                    Does cell phone and cordless phone radiation increase your risk of cancer and other health problems? Classified as “possibly carcinogenic to humans” by the World Health Organization, wireless radiation has been a hot topic in the news lately. Learn about the latest research on wireless radiation safety and easy steps you can take to protect yourself and loved ones from potential harm. Clips from the award-winning documentary “Mobilize” will be shown, co-produced by UC Berkeley Researcher Joel Moskowitz, PhD. This event is co-sponsored by the Be Well at Work Wellness Program and the Center for Information Technology Research in the Interest of Society (CITRIS).

                    Joel Moskowitz, PhD, is the director of the Center for Family and Community Health in the School of Public Health at UC Berkeley.
                    Resources:

                    • Powerpoint Presentation Slides
                    • Tips to Reduce your Wireless Radiation Exposure handout
                    • Electromagnetic Radiation Safety website