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:
- Tips from the Healthy IU Registered Dietitian
- Smart Snacks for Adults and Teens (Academy of Nutrition and Dietetics)
- The Most Filling 100-Calorie Snack Ideas (Sparkpeople)
- Take the Guilt Out of Snacking — Healthy Alternatives for What You're Craving! (Supermarket Savvy)
Physical Activity
Feel-Good Workstation Movements
Carol Kennedy-Armbruster
- Feel-Good Workstation Movements Powerpoint Presentation
- Workstation Movements Handout
- Click here to check out EHS workstation exercises, healthy computing stretches, and hand and wrist exercises.
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.
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 PhysiciansShalini (Shalu) Manchanda, MD
Professor of Clinical Medicine
Director, Indiana University Health Sleep Disorders Center
Adjunct Professor Clinical Otolaryngology, Head and Neck SurgeryJulie Otte, PhD, RN, FAAN
Associate Professor
Assistant Dean of Evaluation
Indiana University School of NursingInsomnia 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 PhysiciansJulie Otte, PhD, RN, FAAN
Associate Professor
Assistant Dean of Evaluation
Indiana University School of NursingReset 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
- IU Employee Assistance Program (EAP)Does the daily grind keep you from feeling your best? IU's EAP is free, confidential counseling from a professional. Full-time academic staff & employees and their household members are eligible. Up to six sessions per issue per year.
- What's Happening on Your Campus
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
Communication that Improves Relationships
Julie Newsom, CHWC, C-PT
Connections — Your Brain on Relationships
P. Scott Sweet, MSW, LCSW, LCAC
IU Mental Well-being Resources
- IU Employee Assistance Program (EAP) Are certain family or workplace relationships causing you stress or conflict? IU's EAP is free, confidential counseling from a professional. Full-time academic staff & employees and their household members are eligible. Up to six sessions per issue per year.
- What's Happening on Your Campus
How to Connect, Not Just Converse, With Others
Bernardo J. Carducci, PhD
Financial Well-Being
Basics of Financial Wellness
Presented by Phil Schuman & Morgan McMillan
IU Office of Financial Wellness & EducationFinancial Wellness: Past, Present, and Future
This video series created by IU Office of Financial Wellness & Education will help you address your financial past, present, and future!
- Debt
- Credit
- Budgeting
- Savings
Visit the Office of Financial Wellness & Education webpage or MoneySmarts U for more information.
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
- PowerPoint Slide Presentation
- If you would like to view the webinar recording, please contact the Work + Life office.
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 FlierCervical 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
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
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
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).