University HealthCare Alliance Worksite Wellness Toolkit Most of us spend the majority of our waking hours at work. Modern day work culture involves long periods of sitting, frequent meetings and often foods low in nutrients. Did you know that most Americans don t meet the recommended nutrition and physical activity guidelines? As a healthcare company, we at UHA strive to provide excellent patient care. And employees who take care of themselves are better able to thrive both in the office and out. This toolkit provides information to help promote wellness in our meetings, celebrations and throughout the workday. By making small changes and increasing awareness of healthpromoting practices, we can help support our own wellness, so that we can better perform our jobs and ultimately take better care of patients. This guide aims to inform and inspire your team to create a worksite that encourages wellness. Key Guidelines for Healthy Events and Meetings 1. Serve water. Spa water (fruit, vegetable or herb-infused water) tastes delicious and since it can be served out of a large dispenser or pitcher, limits waste from bottles and cans. Tap water, sparkling water, spa water and unsweetened coffee or tea are all healthful beverage choices. 2. Serve right-sized portions. Cut sandwiches, breads and baked goods in half. For desserts or sweets, ask for mini portions. Bite-sized cookies and desserts are often closer to one actual serving size! 3. Include vegetables and fruit. Many meals at meetings don t include vegetables and fruit key sources of fiber, vitamins and naturally-occurring fluid. Aim to serve vegetables and/or fruit selections at all meetings. Since fruit juice is high in calories and low in fiber, adults should drink no more than 4 ounces of juice daily. Pass on the breakfast meeting OJ and serve oranges instead.
4. Rethink dessert. If you serve dessert, consider whether fresh fruit can be used. For a celebration like a birthday or special occasion, offer fruit kebabs or fresh fruit in addition to small portions of traditional desserts. Bite-sized desserts or small squares of dark chocolate can be healthier swaps for cakes. 5. Select healthy proteins. Choose lean proteins like chicken and turkey breast plus at least one plant-based protein option (beans, lentils, tofu, nuts/seeds, nut butters). Plant based options are great for the environment, for vegetarians, as well as people looking to reduce their animal protein intake. 6. Offer whole grains. The fiber in whole grains make them more nutrient-rich, more filling and better for our energy levels than refined grains. Ask for whole grain wraps, sandwich bread and baked goods whenever possible. 7. Encourage movement. For meetings 60 minutes or less, encourage participants to take standing breaks as needed. For meetings longer than 90 minutes, consider planning an activity break into the meeting agenda. 8. Limit sugar. In addition to serving mostly water, be mindful of sugar hidden in foods like yogurt, reduced fat salad dressings and granola bars.
Design Healthier Workplace Celebrations and Potlucks We celebrate at work for many reasons birthdays, potlucks, accomplishments, and holidays just to name a few! With these tips and a little creativity, celebrations can provide muchneeded opportunities for recognition, social connection and build morale while also nourishing our bodies. 12 Tips for WELL@UHA Workplace Celebrations: Make spa water! Offer a variety of fruit and veggies to float in water to add flavor. Citrus slices, cucumber slices, whole berries and even mint leaves make delicious additions to water. Make a healthy soda alternative with seltzer water and a splash of 100% fruit juice. Consider assigning participants to bring foods with a variety of naturally occurring colors. Different colored fruits and vegetables supply different nutrients so a rainbow potluck can be a fun way to get your vitamins! Order a vegetable platter with hummus or guacamole Host your own salad bar ask participants to bring a variety of ingredients to assemble their own salads. Roasted chickpeas make great crouton substitutes. See what fun substitutions your team comes up with. When possible, aim to buy organic varieties of the following foods: apples, strawberries, grapes, celery, peaches, spinach, cucumbers, cherry tomatoes, potatoes, and bell peppers. A list of fruits and vegetables that are highest in pesticides is published and updated annually by the Environmental Working Group. Download your free guide here. Make your own parfaits with unsweetened Greek yogurt, fresh fruit toppings, nuts, and seeds. Minimize sugary treats whole fruits and fruit kabobs make eating fruit more festive Consider these fun treats instead of cakes, cookies and candy: Apple or pear slices dipped in peanut butter, a fruit bouquet, or single squares of dark chocolate. Use an air-popper to make fresh popcorn sprinkle with salt, pepper and spices for a fiber-filled, budget-friendly snack. Encourage attendees to bring reusable food containers to minimize food waste and to share the foods with their families. Include an activity in the celebration such as a stretching or breathing exercise.
Food Ordering Tips for Meeting Organizers Are you frequently ordering food for company meetings? If so, use these tips to guide your selections and provide balanced meals. Breakfast All breakfasts should include protein, fruit, and whole grains. Protein Fruit Whole grains Eggs hard boiled, scrambled or baked dishes (veggie frittata) Fruit salad, whole fruit, or a cut fruit platter Oatmeal Breakfast burritos or wraps with eggs and veggies Nut butters such as peanut or almond butter without added sugar Unsweetened yogurt Fresh fruit toppings for yogurt and oatmeal Lunch All lunches should include protein, vegetables, and whole grains. Whole grain bread, English muffins, mini pitas, and mini bagels Entrees Desserts Beverages Sandwich on whole grain bread; protein such as roasted turkey or grilled chicken; include a vegetarian option such as hummus or avocado; serve sliced cucumbers, tomatoes or Sliced fruit or whole fruit Water or spa water (water infused with fruit, vegetables, or herbs)
leafy greens on the side. Cut large sandwiches in half. Whole grain wrap with healthy protein (tuna, grilled chicken, tofu, or beans). Include veggies. Salad: Choose salads with a variety of colorful vegetables as the base; add healthy proteins like tuna, salmon, chicken, hardboiled eggs or beans. Chose vinaigrette dressings instead of creamy ones and serve all dressings on the side. Make pizza healthier by asking for light cheese, extra veggies, no pepperoni or sausage, and request thin or whole wheat crust. You can also request smaller slices. Ideally add a side salad to your pizza order to balance the meal. If baked goods are served, ask for mini versions or cut them into small portions. Always serve baked goods alongside fruit. For example, ½ platter sliced fruit and ½ platter mini cookies. Seltzer water or a spritzer with seltzer and a small splash of juice Unsweetened coffee and tea Catering Swaps Instead of ordering Large sandwiches Fried chicken or fish Cookie and chips with a boxed lunch Sauces and condiments pre-poured Chips White rice and pasta Juice and soda Lemonade Request. Sandwich halves on platters Baked or grilled chicken, turkey, fish, or tofu Ask for fruit instead of the cookie and a vegetable side instead of chips Sauces on the side Raw vegetables with hummus or guacamole Brown rice, black rice, quinoa, beans, whole grain pasta, or bean based pasta (eg garbanzo bean pasta) Spa water or seltzer with a side of lemons or limes Water with fresh squeezed lemons and spearmint leaves
Pizza Party Makeover Pizza parties are popular for a reason they re well-loved, easy, and relatively inexpensive. How can you make your pizza healthier? Mix and match the tips below: ü Order thin crust and/or whole wheat pizza ü Ask for light cheese or even no cheese ü Instead of processed meats (pepperoni & sausage) try mushrooms and mixed veggies ü Ask for smaller slices most people won t notice they re eating less ü Request a side salad and serve no-sugar drinks Catering Made Simple A healthy and affordable lunch or dinner catering option is Farm Hill (www.farmhill.com). Their food focuses on healthy meals with fresh ingredients and no added sugars. They currently deliver to the Newark, the South Bay, the Peninsula, and Oakland. To set up an invoice account, email order@farmhill.com. New delivery locations are being added often. If you work at the Newark campus, consider ordering the WELL@UHA healthy breakfast or lunch options via Guckenheimer s catering portal. These meals are designed to encourage healthy eating. Simply type WELL@UHA breakfast or WELL@UHA lunch + specify the veggie or chicken option in the comments section of the catering portal. Makes healthier catering simple! Make a list of healthier restaurants near your worksite and make sure the people ordering food for meetings and parties know a few local options. Some caterers will do free tastings so that your office can try samples before ordering. Movement Breaks Include physical activity breaks in meetings or workshops to help participants re-energize and maintain their focus after periods of sitting. Take standing breaks at least once each hour during meetings. This improves circulation and can relieve discomfort that comes from prolonged sitting Encourage standing breaks at all meetings by announcing that it s encouraged to stand up as needed. Role model this by taking standing breaks if you re leading a meeting. After people get comfortable, you ll notice more and more people standing up. For meetings 90 minutes or longer, schedule a movement or stretch break on the agenda.
o A movement break is 3-5 minutes of low impact group activity that is designed to accommodate all shapes, sizes, and abilities. This is not intended to break a sweat, but rather to re-energize your participants. o A stretch break encourages participants to stand up and stretch in place. This can help participants re-focus and avoid discomfort that may arise from sitting at long meetings and workshops. Breathing Breaks To relax at the start of a meeting or during the middle of a long workshop, consider inviting participants to take a few slow, deep breaths while keeping their gaze down or eyes gently closed. Additional Wellness Considerations for Event Planners Breastfeeding mother friendly events: Make sure that meeting participants or speakers who require lactation rooms have access to the rooms and know they are welcome to leave the meeting or event as needed to use the room. At Newark, there is a large mother s room with a pump, refrigerator, and comfortable chairs to support breastfeeding mothers. Environmentally-friendly events: Aim to provide meeting documents electronically. Utilize double-sided printing when possible. Ensure recycling cans are accessible to meeting participants. Nutrient Rich Office Snacks
Office snacks often lead to weight gain. Many people bring snacks as way to share or out of good will, but may not realize the effect it can have on colleagues health. Did you know that people with a candy dish on their desk weigh, on average, 15 pounds more than people who don t? Our physical environment strongly influences our health. Think about small changes you can make in your worksite to help nudge people towards wellness. A good way to make healthy snacks the norm is to have a conversation with colleagues at a meeting and suggest making a pact to only bring healthier snacks. It can even be a fun competition for the best-tasting healthy snack. If your office has a budget allocated to snacks, consider a fruit or vegetable basket delivery. One business that has mostly organic produce and that delivers to our office sites is Freshness Farms. They will set up invoice accounts for offices and offer UHA employees and providers 10% off all orders. Best picks for healthy snacks include: r Fresh fruit seasonal fruit is best, but apples, pears, and oranges are all good picks that don t spoil easily. r Fresh vegetables snap peas, baby carrots, jicama, cherry tomatoes, and celery are all delicious and should last for the work week
The Environmental Working Group creates annual lists of which produce is best to buy organic ( The Dirty Dozen ). Consider choosing organic for those 12 fruits and vegetables. Source: www.ewg.org Below are some healthy, nutrient-rich snack ideas to nourish you and boost your energy. Scroll down for recipes for the items marked with an * -raw almonds, pistachios or pumpkin seeds -roasted chickpeas* -kale chips* -berries -easy to eat fruit such as oranges, apples and pears -jicama, baby carrots, cherry tomatoes or snap peas -air-popped popcorn or a healthy homemade recipe * -cinnamon apple chips* -fresh lemonade*
WELL@UHA Snack Recipes Healthful recipes that have 5 ingredients or less and use nutrient-rich ingredients. Roasted Chickpeas Ingredients 2 15-oz cans of chickpeas (BPA-free cans are best) 2 Tbsp olive oil 1 ½ tsp sea salt, finely ground 2 tsp preferred spice: hot curry, garlic and cumin are all delicious Preheat oven to 400 F. In a large bowl, mix the chickpeas, olive oil, spices and salt. Stir until coated. Pour on a baking sheet in a single layer. Bake for 25 minutes, shaking the pan after 15 minutes to turn the beans. Cool. These crispy beans make great replacements for croutons, chips and crackers.
Baked Kale Chips Ingredients 1 head of kale, washed, stems removed 2 Tbsp olive oil Salt, to taste (Op) nutritional yeast for cheesy flavor, garlic or chili powder Preheat oven to 275 F. Cut the washed kale into 1.5 inch strips. Toss the kale with olive oil, salt and spices (if desired). Put on a baking sheet in a single later. Bake for approximately 20 minutes until crisp, turning over after 10 minutes. Eat as you would chips. For a different version, try this recipe for raw, vegan, spicy kale chips: http://www.thefullhelping.com/spicy-curry-kale-chipsraw-and-vegan/ Zesty Popcorn Ingredients 4 cups kale, rinsed and chopped 2 tsp olive oil ¼ teaspoon salt 2 teaspoons of lemon zest (fresh) 10 cups air-popped popcorn Preheat oven to 325 F. Toss kale with salt and olive oil and bake in a single layer for 12-15 minutes until dry and crispy, but not burned. Shake the pan after 6 minutes to turn the kale. Take these kale chips and the lemon zest and process in a food processor until ground finely. Shake the kale/lemon mixture over the popcorn, adding salt to taste. This popcorn is a great chip replacement if you want a flavorful snack.
Baked Apple or Pear Chips Ingredients 4 apples or pears, any variety, cored cinnamon Preheat oven to 225 F. After washing and coring apples/pears, cut into thin circles. Toss with cinnamon to taste. Spread on a baking sheet in a single layer and bake for 1 hour. Flip slices and bake for 1 hour longer. Cool completely and store in an air tight container. Great for lunch boxes and on-the-go snacks. Natural Lemonade Ingredients 12-15 lemons, juiced (approximately 2 cups) 6 cups of water (use more or less to taste depending on how strong you want the lemon flavor) 1 large bunch of spearmint leaves Pour lemon juice into the water and drop in whole spearmint leaves. Refrigerate to let the flavors infuse. It tastes delicious without sugar, but you can offer small sugar cubes on the side for individuals that want to add more sweetness. Disclaimer: Publication of information or references to specific products or companies are for information only and are not endorsements by UHA. Content does not take the place of instructions from your doctor or health care provider. ãuniversity HealthCare Alliance 2016