Be Well's Going Online
In alignment with the university's response to Covid-19, Be Well is transitioning programs and events online for the rest of the semester. Maintaining health and wellbeing during this time is very important for individuals and the broader community. The sudden change to daily routines and working environments can pose a new barrier for personal wellness, but this month we are sharing a variety of resources to help you create a new healthy routine during this temporary time. Click here for the most current offerings.
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Strategies for Coping with COVID-19 Anxiety
As the University of Tennessee has transitioned online, a new resource is available to help students, faculty, and staff cope with stress and/or anxiety that has developed as a result of COVID-19. "Remember that while this is a very difficult and uncertain time it is not permanent. We must take good care of ourselves and look to each other to help us get through this tumultuous time."
For fact sheets, tips for for managing stress and anxiety, mindfulness practices, and to view the canvas site, click the button below.
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Be Well Recognition
Last month Be Well was awarded Platinum Status through the East Tennessee Wellness Roundtable (ETWR). This award is given to worksites "who go above and beyond when implementing policy, system, and environmental changes that promote employee wellness."
Be Well was awarded Gold Status in 2017 and as a result of maintaining gold status for more than a year in addition to expanding employee wellness initiatives, we were eligible to apply for platinum. Be Well will be recognized at the ETWR award ceremony at the end of May.
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April is Sexual Assault Awareness Month
During the month of April the Center for Health Education and Wellness in partnership with the Office of Title IX will be hosting a series of events asking all Volunteers to pledge, reach out, and speak up about this imporant topic. A series of virtual events will be held dedicated to raising awareness of sexual assault on our campus.
Hike the Hill in Heels
Date: Wednesday, April 8th
To walk a mile in someone's shoes is to spend time trying to understand someone else's perspective. We will be virtually hiking together as a community to demonstrate support for this critical work and commitment to ending violence. Participants are asked to complete 1km or 0.6-mile walk. Heels are optional. Click here to download the JustMove app and join the challenge.
Vols ACT Bystander Training
Date: Thursday, April 16th @ 9am-11am & Friday, April 17th @ 2pm-4pm
ACTive bystander training will also be offered to faculty and staff this year. During this virtual training, participants will learn how to identify sexual harassment behaviors, red flags, the effects of harassment in academia, and apply Vols ACT to real-word situations. RSVP is required.
Data Dive with Title IX
Date: Wednesday, April 22 @ 11:30am-1pm
Join the Office of Title IX as they share with the campus community a comprehensive review of the services and supports provided throughout the 2019 year and how you can join in our collaborative efforts to prevent and respond to Title IX related issues at UT and beyond. RSVP here.
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Move More
Join Be Well's Movement Mondays for the whole month of April. We are encouraging UTK employees to start every week in April with 30 minutes of movement. The opportunities are endless! Head outside for a run, walk, bike ride, or stay inside and stream a home workout or practice yoga. Movement is not only good for physical health, but greatly contributes to good mental health as well. Every Monday when you finish your 30 minutes, post your photo on social media tagging @BeWellUTK and using the hashtag #BeWellUTK. Each week will will showcase employees participating in the initiative!
Free Fitness Opportunities
Check in with your favorite local gyms and studios to see if they are offering classes via an online platform. This is also a great opportunity to try classes from the comfort of your home. Below are some online classes/workouts to take advantage of:
As always, Youtube can be another great resource for all types of fitness classes from 5 minutes to an hour. Give this 15 minute high intensity interval training (HIIT) workout a try!
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Covenant Health Knoxville Races Rescheduled
Individuals registered for this year's Covenant Health Knoxville 5k, half marathon, marathon or relay should have received an email on Wednesday, March 25th with details pertaining to the new rescheduled date. 2020 races will now be held November 14th and 15th.
The University of Tennessee team has over 55 participants and we will continue to offer 40% off of race registrations. Visit Be Well's website for instructions on how to register.
If for some reason you are no longer able to participate in this year's race you have a few options:
- Defer your entry until the 2021 races for no additional charge.
- Receive a refund for the registration fee.
- Donate the registration fee to the Knoxville Track Club, a 501(c)(3) non-profit organization.
The marathon company asks that you make your selection by May 1st. For further instructions, check your inbox for an email with the subject heading "Covenant Health Knoxville Marathon Sets New Date for 2020 Races!".
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Eat Well
- Protein is important in the body's healing and recovery process.
Types of foods: seafood, lean proteins, eggs, beans, nuts, soy products
- Vitamin A regulates the immunes system and prevents against infections.
Types of foods: sweet potatoes, carrots, broccoli, spinach, red bell peppers, eggs, fortified foods
- Vitamin C helps with the formation process of antibodies within the immune system.
Types of foods: citrus fruits, red bell pepper, papaya, strawberries, tomoato juice
- Vitamin E works as an antioxidant.
Types of foods: fortified cereals, sunflower seeds, almonds, vegetable oils, peanut butter
- Zinc promotes immune system function.
Types of foods: lean meat, poultry, seafood, milk, whole grain products, beans, seeds and nuts
For more nutrition information and ways to enhance your diet, visit eatright.org. Recipe of the Month
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Photos from March's Healthy Cooking Class at the UT Culinary Institute. Be Well participants made a full course Instant Pot meal. All cooking class recipes can be found on Be Well's website in the sidebar of the Healthy Cooking page.
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Be MindfulIt is normal to be feeling a variety of emotions right now during this uncertain time. Work lives have changed, home lives have changed, and social lives have changed. Change can be a large source of stress for many of us, but being able to adapt and adjust to unexpected changes are some of the best coping strategies an individual can have.
We are now working and living day to day as things are quickly and consistently changing. This isn't all bad though. In this new temporary narrative, we are developing new habits, new routines, new ways of thinking. We may also be acknowledging old habits or routines that were not serving us. Now is the time to be evaluating ourselves, our preferences, things we value, and our ways of being before the Covid-19 pandemic.
While waiting for things to return to "normal", finding things to be grateful for in the day to day can help ease any distress you may be experiencing. Perhaps you are engaging in more intentional social connections with others via virtual meet-ups or phone calls; more meals at the dinner table; more movement; more fresh air; more time to finish that project or book you have been wanting to check off the list. There are many things we can find gratitude for, it may just require a change in perspective.
Whatever you may be feeling during this strange time, know that there are people and resources to help. UTK benefit eligible employees can call EAP at 855-Here4TN (855-437-3486). Additionally, Optum is opening its Emotional-Support Help Line, providing access to specially trained mental health specialists to support indidivuals who may be experiencing stress or anxiety following recent developments around COVID-19. Optum's toll-free help line number, 866-342-6892, will be open 24 hours a day, seven days a week, for as long as neccessary. This is a free service and is open to anyone.
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Wellness WarriorThe Wellness Warrior Award is given to individuals across campus who are nominated by their peers for leading by example and inspiring through action as they work to create a healthier lifestyle.
The Wellness Warrior for April is awarded to Billie Amatus-Salaam who works in the Center for Health Education & Wellness. Billie has been a part of the University of Tennessee family for 4 years and 6 months. Some of her favorite hobbies include running, roller and ice skating, riding her bike, watching horror films and television, and other genre film.
We asked Billie what inspires her to make healthier choices and live a healthy lifestyle and she thoroughly enjoys seeing the progress she can make whether it's a minor achievement or meeting a big goal. "I was not committed to a healthy lifestyle in anyway until I found myself using a bicycle as my primary form of transportation when I lived in Savannah, GA. Riding a bike with an abysmal level of fitness is hard, even in a fairly flat city. For biking not to feel like torture, I had to up my fitness and eat more nutritious food." After making changes, Billie realized how much fun it is to explore a city by bike. Similarly, she never would have rediscouvered her love for skating had she not been motivated to improve strength and endurance to play roller derby.
Billie acknowledges that not every run or skate is the best, but because she is invested in improving, she has more fun and rewarding experiences than the ones she would rather forget. "Theres a certain kind of joy and freedom that comes with moving your body and I want to be able to access that for as long as I can." Billie stays inspired to maintain good health because she has asthma and she is motivated to help her lungs out as much as possible. She also is extremely competitive and weekly mileage challenges with her boyfriend keep her motivated.
Lastly, we asked Billie if she had a success story to share. She told us that growing up she used to tell her mother that she was allergic to physical activity and wasn't meant to do it. In 2018 she completed her first 5k at 40 minutes. "I was just happy I could sustain a jog throughout the race." In 2019 I PR'd a 5k at 25:46 and am slowly getting back there. "There are women in my age group who run much faster than I can, but I think it's good to count your own progress , be it slow and stready, as a success."
Congratulations Billie, and thank you for being a model of health and wellness on UT's Campus.
Do you know someone who you feel is deserving of the Wellness Warrior award? Please fill out a nomination form to have their story told.
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