Self Coaching Wellness Guide
With this year's Healthy Holiday Challenge quickly approaching, Be Well at Work is excited to announce our new Self Coaching Wellness Guide! This step-by-step guide is a tool designed to directly support you in making behavior and lifestyle changes.
As the name suggests, this guide is self paced and specifically designed to be flexible throughout your daily life. Whether you are looking to make major changes to your life or you want a tool to help support you during the Healthy Holiday Challenge, this guide supports both short and long-term goals.
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Healthy Holiday Challenge 2022
November 7- December 16
6-Week Online Lifestyle Program
There's still time to register for this year's Healthy Holiday Challenge. This 6-week program supports you with small, healthy steps you build on each week and can keep going through the new year. Join us for a healthful, relaxing, balanced, and fun holiday season!
This challenge includes:
- Weekly Raffle Prizes
- Two Grand Prizes
- Weekly newsletters with resources, recipes, and challenges for support and motivation
- Daily Wellness Postcards
Additionally, all participants who register before November 11 will receive a Healthy Holiday Giveaway, which will support you during the challenge!
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Diabetes Prevention Program Information Session |
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The UC Diabetes Prevention Program is a campus-based small-group, one year healthy lifestyle program that uses a scientifically based approach developed by the Centers for Disease Control and Prevention (CDC) to help you make important lifestyle changes. Trained lifestyle coaches lead one-hour sessions in which you’ll learn healthy habits that stick, while significantly reducing your chance of developing type 2 diabetes.
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Register for all the classes by clicking on the linked dates! |
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Dancing for Fun and Fitness:
Zumba/ Samba
In Person
12:10-1pm
251 Hearst Gym
Instructor:
Nadia Qabazard
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Yoga for Tension & Stress Relief
HYBRID CLASS
(Zoom link provided the week of the class)
12:10-1pm
251 Hearst Gym
Instructor:
Laurie Ferris
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Recipe of
the Month:
Peaking in season in the fall, Brussels sprouts fall into the cruciferous vegetable family, which are rich in vitamins, minerals, and phytonutrients. If you have only tried them boiled and overcooked, don’t write them off just yet! Roasted Brussels sprouts are less bitter, have a wonderful texture, and are very easy to make. For more fall seasonal recipes, check out the Seasonal Vegetables section of Recipes by Class or attend this month’s cooking workshop!
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Group Cook-Alongs
Are you looking for a fun way to connect with your colleagues? We offer customizable 1-2 hour "cook-alongs" for work units and staff organizations by request. They are typically virtual but we can explore an in-person option. We will do our best to accommodate your requests.
(Minimum attendance: 10)
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Fall/Winter Seasonal Vegetables
Wednesday, November 16 from 12:10-1pm
HYBRID: Bancroft Patio, Tang Center or Zoom
Eating vegetables that are in season means they will likely taste better, be more nutritious, and cost less. You'll learn two recipes that are sure to impress at the holiday table. Demonstration, recipes, and samples provided. We will also have a raffle for those who attend in person!
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Featured Eat Well Berkeley Restaurant:
Not only does this Cal Dining restaurant offer plenty of plant-based options, healthy proteins, veggies, and whole grains, over 70% of ingredients used are local and/or sustainable. In addition, they serve organic tofu, MSC-certified salmon, and certified humane poultry and beef. All beverage options have no added sugar and some come in more sustainable packaging such as aluminum. Check out Brown’s for breakfast or lunch!
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Have a general question about food or nutrition?
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Checking Your Posture!
Whether you are seated at a desk during the day or are looking down at your phone, there are many instances where our posture can be compromised. When we are seated for prolonged periods of time, our backs and necks are often at risk. Check out the recommendations below for how to improve both your neck and back posture!
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Neck Posture Tips
- Raise your phone screen up to face level to avoid hunching down.
- Check your posture using a mirror or window.
- Stretch by performing chin tucks a few times a day.
- Imagine a wall behind you as you tuck your chin back (see diagram above).
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Back Posture Tips
- Ensure your lower and upper back are touching the chair.
- Have your shoulders relaxed with the shoulder blades touching the chair.
- Set your feet comfortably flat on the floor.
- Make sure your arm rests are at a height where your shoulders can be relaxed.
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Computer Health Matters: Campus and Remote Work
Tue, November 1, 10-11am | Online
Learn the basics of remote ergonomics and how to set up a safe workstation at home. This workshop will provide up to date information on the Be Well at Work Ergonomics Matching Funds Program and current campus resources. This workshop qualifies for the Computer Ergonomics Matching Funds Program.
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Ergonomic Alternatives: Keyboards, Mice, and Movement
Tue, November 9, 10-11am | Online
Join this webinar to learn about the ergonomics of keyboards and pointing devices, including appropriate workstation set-up, postures, and techniques for using them. Additionally, this workshop will cover more on the keyboards and pointing devices covered by the Computer Ergonomics Matching Funds Program.
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Be Well at Work Resources |
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Practices for Healthy Sleep
Thu, November 3, 12-12:50pm | Online
According to the CDC, nearly a third of US adults report that they get less than the recommended amount of sleep. A large majority can also experience difficulty falling and staying asleep. A lack of quality sleep can negatively impact our physical and emotional wellbeing, as well as our work performance. In this workshop, we will learn the importance of sleep and discuss how to take action and implement effective strategies and healthy sleep practices.
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Guided Meditation
Thu, November 17, 12-12:50pm | Online
Please join us for a relaxing and reenergizing guided meditation for faculty and staff, led by Cal staffer Michelle Ayazi. This session will offer guided mind relaxation, deep breathing, slow movement meditation, deep body relaxation, visualization, and heart-focused meditation. No prior experience with meditation is necessary. All are warmly welcome. If possible, find a quiet place for this workshop that has a comfortable floor on which to sit, stand, and lay down.
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Virtual Programs
Did you miss a class or maybe you had so much fun you want to take it again? Recordings of past cooking, dance, yoga workshops and webinars are available for you to revisit on our virtual programs page.
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Thu, October 27, 2022, 4:30–6pm
Oxford Tract Farm: 1751 Walnut Street Berkeley, CA
The Berkeley Food Institute, Berkeley Agroecology Lab, and friends celebrate the return to campus with a Community Showcase at The Oxford Tract, one of UC Berkeley’s premier sites for hands-on food systems research and education. We invite you to meet and connect with our food systems community, tour the Berkeley Experimental Farm, and learn about Berkeley food systems research opportunities, coursework, and student groups. All with delicious food and beverages, of course!
This event is open to all Berkeley students, faculty, staff, postdocs, and visiting scholars. Farm tours will be held throughout the event.
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UC Berkeley Kindness Initiative Feature
Check out a recent feature on one of our very own professors, Alan Ross, and his kindness initiative program!
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Kaiser Webinars
As we get closer to the holiday season, join us for emotional wellbeing workshops brought to you by Kaiser Permanente! These workshops are open and available to all staff and faculty and will promote a variety of healthy practices during the holidays. Check out the links and descriptions below!
Humor for Health | Thu, November 3 | 12-1pm | Register
Learn and feel the physical & emotional benefits of laughter.
The Science of Happiness |Tue, November 8 | 12-1pm | Register
Discuss the routes to happiness and find more life satisfaction.
The Power of Gratitude | Wed, November 16 | 12-1pm | Register
Learn and practice how you can increase life satisfaction with gratitude.
To view p reviously recorded and upcoming Healthnet Webinars, check out the Webinar Series! |
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Faculty/Staff Flyer and Information
Fall Workshops and Programs
Click the image to open the flyer and learn about this semester's exciting offerings.
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Subscribe to the other Newsletters:
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