Workshop Handouts & Recordings

Note: Recordings are available upon request. Please contact healthyu@indiana.edu

Physical Well-Being

Nutrition

  • Cooking with Katie

    Join IU Student Health Center Registered Dietitian Katie Shepherd on her culinary adventures with these recorded cooking demonstrations. Note: Recordings are available upon request. Please contact healthyu@indiana.edu

    • Chicken Taco Bowls
    • Mason Jar Tuna Salad
    • Easy Chickpea Curry
    • Classic Minestrone Soup
    • Easy One-Pot Pasta Dinner & No-Bake Energy Bites

  • Feed Your Flora: How to Promote Healthy Gut Bacteria

    Steven Lalevich, RD

    Over 100 trillion microorganisms live in your digestive tract and provide a host of healthbenefits. In this presentation, we will explore the gut microbiome and discuss foods thathelp us harness the power of gut bacteria to boost our immune system, aid digestion,defend against disease, and promote a healthy weight.

    Full-time employees and spouses on an IU-sponsored medical plan: Schedule your free, personalized nutrition counseling appointment with Steven! Email askanrd@indiana.edu.

  • Healthy Holiday Meal Makeover

    Steven Lalevich, RD

    Click here for the Healthy Holiday Meal Makeover Presentation & Recipe Booklet.

    Full-time employees and spouses on an IU-sponsored medical plan: Schedule your free, personalized nutrition counseling appointment with Steven! Email askanrd@indiana.edu. 

  • How to Be a Savvy Consumer

    Steven Lalevich, RD

    Healthy eating does not have to be expensive or time-consuming. In this presentation,we will discuss healthy food choices, grocery shopping tips, nutrition label reading, and strategies for planning and preparing healthy meals and snacks.

    Full-time employees and spouses on an IU-sponsored medical plan: Schedule your free, personalized nutrition counseling appointment with Steven! Email askanrd@indiana.edu. 

  • The Mediterranean Diet

    Steven Lalevich, RD

    Whole plant foods, olive oil, seafood, and wine are key characteristics of a Mediterranean diet. In this presentation, we will explore the health benefits of these foods and how a Mediterranean diet may reduce your risk of heart disease and other chronic diseases, as well as promote longevity and healthy aging.

    E-mail askanrd@indiana.edu to schedule a free nutrition counseling appointment.

  • Healthy Snacking Tips

    HEALTHY SNACKING TIPS:

Physical Activity

  • Feel-Good Workstation Movements

    Carol Kennedy-Armbruster

    Mary Yoke, MA, MM

  • How to Make Healthy Changes: 4-Part Series

    Is there a healthy change you'd like to make in your life, but you're not sure where to start or how to keep it going? This 4-part series is for you! Led by IU School of Public Health's Dr. Vanessa Kercher, these high-energy, half-hour discussions will provide essential tips and tricks for motivation, behavior change, and habit creation.

    Part 1: Get Out of Your Own Way! Lead Your Wellbeing

    For anyone who struggles to be physically active, works too much, or finds themselves saying, “I just don’t have the motivation” to reach a wellness goal, it’s time for you to get out of your own way. This 30-minute webinar will provide attendees with knowledge, tips, and strategies to help you take charge of your life to best support your physical and mental well-being. More specifically, attendees will tap into what fuels our motivation (and what does not!), how to check-in with our motivation, and support it while facing challenges head on.

    Objectives
    Attendees will be able to:

    • Understand two important theories that help support personal motivation.
    • Check-in with your motivation on a regular basis to identify what’s standing in your way.

    Part 2: Physical Activity Plan: To Schedule or Not to Schedule?

    Are you intentional about planning your physical activity? If you, like so many of us, find yourself struggling to stick a routine you can either start, continue to do, and/or complete, then it’s time to check in with what you do to support your movement behaviors. Please join this 30-minute webinar where you will learn how to create your own Physical Activity Ritual plan—whether that be in short bursts during the workday, or in an intentional workout session at the gym or at home. Make movement a part of your life by establishing a routine and/or ritual that fits your daily reality and unique lifestyle. This webinar will provide you with some essential tips and tricks to get you started on a physical activity routine that excites you! 

    Objectives
    Attendees will be able to:

    • Learn about the importance of creating a physical activity routine to stick with it.
    • Identify ways to fit in physical activity that best fits unique, personal schedules.

    Part 3: Behavior Change Setbacks: Why Is It So Hard?

    This 30-minute webinar will discuss all that stands in the way of being your best self—physically or mentally. We will briefly discuss common barriers and strategies to overcome them by focusing on the all-or-nothing principle, self-talk, and perfectionism tendencies. By the end of this short webinar, we hope you can walk away with your own action-items to kick those barriers to the curb!

    Objectives
    Attendees will be able to:

    • Discuss barriers and how they challenge us as humans.
    • Identify strategies for overcoming physical activity barriers.
    • Check in with personal awareness (self-talk, perfectionism, emotions, and reflection)

    Part 4: Make It Stick! Using Commitment Devices for Behavior Change

    Do you have big plans to be healthier, exercise more, or eat better, only to find your future self does not always follow the plan you made? When it comes to being healthy, we know what to do—and even want to do it—yet we still have trouble actually doing it! Why? This 30-minute webinar will provide attendees with tips, tricks, and strategies to stick to our health behaviors by utilizing commitment devices. More specifically, we will discuss the spectrum of commitment devices, practical approaches to utilize commitment devices in your life, and the value of such devices in supporting our health behaviors. By the end of this short webinar, we hope you can commit to whatever health behavior you’ve been wanting to stick to!

    Objectives
    Attendees will be able to:

    • Learn about different types of commitment devices and provide examples.
    • Identify commitment devices to adopt into your life.
    • Identify the strengths and weaknesses of commitment devices.

     View Slides

  • Men: How to Be at the Top of Your Game

    Presented by Steven Lalevich, RD

    Full-time employees and spouses on an IU-sponsored medical plan: Schedule your free, personalized nutrition counseling appointment with Steven! Email askanrd@indiana.edu. 

  • Walk to Wellness

    START YOUR OWN 12-WEEK "WALK TO WELLNESS" GROUP ON YOUR CAMPUS!

    (Week 1): Shoes/Posture/Stretching

    (Week 2): SMART Goal Setting

    (Week 3): Portion Distortion

    (Week 4): Healthy Eating / My Plate

    (Week 5): Take Charge of What's Around You / Social Cues

    (Week 6): The Joy of Movement

    (Week 7): Four Keys to Healthy Eating Out

    (Week 8): Problem Solving Steps

    (Week 9): Overcoming Negative Thoughts/Stress

    (Week 10): Metabolism 101

    (Week 11): Slips

    (Week 12): Sleep Materials

    (Week 13): Women's Health(Week 14): Stress

    (Week 15): Moving Forward

  • Physical Activity that Fits My Time, Budget and Personality

    Jackie Braspenninx

Sleep

  • Ask the Experts: Sleep Q & A

    Have questions about sleep? Our IU sleep experts have answers. 

    The experts:

    Yelena Chernyak, PhD, DBSM, HSPP
    Board Certified in Behavioral Sleep Medicine
    Assistant Professor of Clinical Psychiatry
    Chief Psychologist - Adult Outpatient Psychiatry Clinic, IU Neurosciences Center
    Director – Behavioral Sleep Medicine, IU Neurosciences Center
    Director – Clinical Health Psychology Fellowship
    Indiana University School of Medicine/IU Health Physicians

    Shalini (Shalu) Manchanda, MD
    Professor of Clinical Medicine
    Director, Indiana University Health Sleep Disorders Center
    Adjunct Professor Clinical Otolaryngology, Head and Neck Surgery

    Julie Otte, PhD, RN, FAAN
    Associate Professor
    Assistant Dean of Evaluation
    Indiana University School of Nursing

  • Insomnia Q & A

    Have questions about insomnia? Our IU sleep experts have answers. Join Yelena Chernyak and Julie Otte, IU sleep experts, to learn more about insomnia.

    Yelena Chernyak, PhD, DBSM, HSPP
    Board Certified in Behavioral Sleep Medicine
    Assistant Professor of Clinical Psychiatry
    Chief Psychologist - Adult Outpatient Psychiatry Clinic, IU Neurosciences Center
    Director – Behavioral Sleep Medicine, IU Neurosciences Center
    Director – Clinical Health Psychology Fellowship
    Indiana University School of Medicine/IU Health Physicians

    Julie Otte, PhD, RN, FAAN
    Associate Professor
    Assistant Dean of Evaluation
    Indiana University School of Nursing

  • Reset Your Rhythm

    Steven Lalevich, RD

    Your internal clock, or circadian rhythm, controls the timing of countless body functions. In this presentation, we will explore the link between your circadian rhythm, sleep, and health. You will learn about strategies you can use to improve your circadian rhythm by modifying the timing of light exposure and food intake.

    All IU employees, their spouses on an IU-sponsored medical plan, and IU retirees: Schedule your free, personalized nutrition counseling appointment with a Registered Dietitian! Email askanrd@indiana.edu. 

Mental/Emotional Well-Being

  • Am I Enough? The Question That Drives Anxiety

    P. Scott Sweet, MSW, LCSW, LCAC

    IU Mental Well-being Resources

  • Attitude of Gratitude

    Presented by SupportLinc EAP

    Gratitude is the practice of affirming gifts and positivity in the world coupled with the recognition from which these resources stem. The practice offers physiological, psychological and social benefits improving on our bodies, minds and relationships. In this seminar, we'll discuss the many benefits of gratitude and provide simple and manageable ways that offer significant results to cultivate gratitude in our everyday life.

  • Building Positive Self-Esteem: Strategies for Success

    Presented by SupportLinc Employee Assistance Program (EAP)

    From time to time, everyone faces circumstances that make it hard to feel good about themselves. When people are under extreme stress, are sick or are having a difficult time at home or work, it is easy to be drawn into a downward spiral of lower and lower self-esteem. This seminar is designed to provide participants with ideas and practical strategies that they can begin using immediately to increase self-esteem and begin to feel better about themselves.

  • Building Resilience for Optimal Performance

    Presented by SupportLinc Employee Assistance Program (EAP)

    Resiliency is essential in a work environment where everyone feels pressured to produce more work, of higher quality, with fewer people, in less time and with fewer resources. With challenges in our personal lives as well, it is clear that everyone must learn how to be change-proficient, cope with unexpected setbacks and overcome adversity. This seminar will provide employees with the tools necessary to adapt to challenges and changes at home and at work, while helping them become successful, more productive employees and improve their overall quality of life.

  • Guide to Less Stress

    John Nolan and Tim Hoover

  • Relaxation Techniques

    Presented by Mary Yoke, M.A., M.M.

  • Self-Compassion

    Mindfulness Practice Handouts:

    We are all good at attending to the needs of those around us, but we often forget to attend to our own needs. And that is a set up for things like burnout, stress, and resentment. Research shows that people who adopt self-compassion practices have less depression and anxiety and are more likely to experience positive mind states like happiness and life satisfaction. This session will explore what self-compassion means and offer some simple ways to offer it to yourself. 

    Facilitator: Jonathan Walker, MD; Clinical Assistant Professor, Indiana University School of Medicine, Fort Wayne; Certified Mindfulness Facilitator, International Mindfulness Teacher's Association

Social Well-Being

Financial Well-Being

Overall Well-Being

  • Eight Dimensions of Wellness: All About You!

    Julie Newsom, CHWC, CPT

    Our overall wellness is determined by 8 interconnected dimensions: physical, emotional, social, environmental, intellectual, financial, occupational, and spiritual. Participants are presented with thought-provoking questions to learn more about where they are and where they want to go on their personal wellness journey. This presentation also highlights IU resources that can help along the way.

  • Top 10 Tips to Reduce Inflammation

    Steven Lalevich, RD

    All IU employees, their spouses on an IU-sponsored medical plan, and IU retirees: Schedule your free, personalized nutrition counseling appointment with a Registered Dietitian! Email askanrd@indiana.edu. 

  • Understanding Your Numbers

    Steven Lalevich, RD

    All IU employees, their spouses on an IU-sponsored medical plan, and IU retirees: Schedule your free, personalized nutrition counseling appointment with a Registered Dietitian! Email askanrd@indiana.edu. 

Health & Safety

  • Bicycle & Commuter Safety

    Ryan Zwart

  • Cancer Survivors' Care — Fear of Recurrence: Strategies for Adaptive Coping

    Shelley Johns, PSYD, ABBP, IUSM Assistant Professor of Medicine

    These HANDOUTS found HERE

    Define Your Values
    Nutrition and Physical Activity Guidelines
    Three Quick Steps to Mindfulness
    80th-Birthday-Party
    Expanding Patterns of VBA
    FCR7 w/Scoring
    Reading List and Apps
    Values Assessment Rating
    VBA Worksheet
    Fear of Recurrence Coping Skills Flier

  • Cervical Cancer Prevention 101: Take Charge of Your Health

    Learn more about cancer awareness resources at IU. 

  • Colorectal Cancer Prevention 101: Take Charge of Your Health

    Learn more about cancer awareness resources at IU. 

  • Healthy Back Series

    Having issues with your back? This 6-week series will help you learn all about how to care for your back. We will cover common injuries and causes of back pain, proper ergonomic set up of your workstation, and how to safely lift and perform other everyday activities. We will focus on safe and effective core stability, strengthening, and stretching exercises, with mini practical movement assignments each week. Join us for a healthier back and enhanced well-being!

    Instructor: Mary Yoke, PhD, FACSM, MA, MM in partnership with IU Employee Health and Safety (EHS)

     

  • Prostate Cancer Prevention 101: Take Charge of Your Health

    View Slides

  • Self-Defense Training

    Lt. Rhodes, IUPD

    Learn the basics of self-defense and situational awareness in this video from IUPD's Lt. Rhodes. This video was recorded as a review for in-person self-defense classes, but is also a great resource for those who have not attended a class.

  • Skin Cancer Prevention 101

    View webinar slides HERE

    Learn more about cancer awareness resources at IU. 

  • What to Know about Carpal Tunnel Syndrome

    Powerpoint 

Work + Life

View all Work + Life educational recordings.

  • Breastfeeding Mothers: Planning Your Return to Work

    Angela L. Reese, MSW

  • How to Support Cancer Survivors in the Workplace and Beyond

    View presentation slides

  • Vulnerability, Empathy, and Compassion and Your Team during a Time of Change

    Lena Burt

  • Working from Home (with Kids)

    Lena Burt

  • Working with Children at Home

    In today’s world, we are all being asked to do more while still focusing on our children’s needs and wants. This seminar will cover best practices for younger and older children to have routines and structure in this uncertain time. It offers suggestions on how to be most productive while also trying to enjoy family time.

    Offered by SupportLinc, IU's Employee Assistance Program (EAP).