Success Stories: UMKC

Kristen Hellstrom

Wellness classes teach PR staffer to balance life
Mindfulness-Based Stress Reduction (MBSR) is a class designed to help change your relationship with stress. It helps you begin to live a more conscious life. MBSR helps increase vitality, effectiveness and happiness. Since its inception, MBSR programs have been used with groups around the world as diverse as corporate employees, CEOs, educators, students (elementary through higher education), attorneys, judges, correctional staff, prison inmates, health care professionals, members of the clergy, and Olympic and professional athletes including the world champion Chicago Bulls and Los Angeles Lakers basketball teams. This class is taught each year on the UMKC campus and has helped many people become more focused and effective.
Kristen Hellstrom, an Executive Staff Assistant in the Office of Public Relations for the last eight years recalls her experience with MBSR:
“Last fall, I was feeling like I needed some type of guidance, and when I saw the notice about the MBSR class it sounded interesting. It was enlightening to hear that other people in the room were there for the same types of reasons I was. I’ve found that meditation is a very useful tool and has helped me in so many ways. It is calming, helps me put things into perspective and it was especially beneficial in helping me deal with a recent family death.”
Not only has MBSR helped her, but other Healthy for Life offerings have too.
“I’ve always been an avid walker and thought I walked a lot,” she said. “It wasn’t until I started participating in the Million Step Pedometer Program that I was able to account for the actual amount I walked.”
She quickly found out that she wasn’t as active as she thought she was. To get motivated, she set a 10,000 steps a day goal and tries to reach it by thinking creatively.
“Use a restroom on another floor, park further away from your destination, take short walk breaks a few times during the work day, or take a longer walk with your dog,” she suggested. “Having my dog Homer has helped me take longer walks after work. He is a very high energy dog and needs the exercise as much as I do. I’ve really had fun with the program, and have become addicted to my pedometer.”
She’s surpassed her first million steps and plans to keep going, which should be easy for the outdoor enthusiast.
“I encourage everyone to get the pedometer and have fun with it,” Hellstrom said.
Both programs have helped her maintain focus at work and keep a balanced life. She makes sure to get up from her desk for a quick walk or brief break.
“You might not think you even have time to do that,” she said. “But once you get that little break, you come back feeling refreshed with a clear head.”

Kris Collins

Painter loses 36 pounds through Weight Watchers
Kris Collins knew it was time to make a serious change in his life. He had seen a photo of himself and realized his self-image didn’t match what the picture portrayed. Although he knew his weight, he didn’t realize what that actually looked like on his body. After a few days, he and a co-worker decided to join Weight Watchers on the UMKC campus.
“The time was right,” said Kris, a painter with Campus Facilities Management. “I enrolled so I could feel better and have more energy.”
Since November 2009, he has lost more than 36 pounds. It’s allowed him to lose at a healthy pace of 1 to 1.5 pounds per week.
“Living a healthy lifestyle while balancing work and family isn’t always easy,” he said. “Involving yourself with a hobby or recreational activities, especially when your family members participate helps.”
He enjoys playing guitar in a 10-piece jazz band called The Midnight Blue Orchestra, listening to local blues bands and experimenting with faux finish painting.
“For me, music and art provide a sanctuary from the pedal-to-the-metal lifestyle we all get sucked into,” Kris said. “Taking daily walks with my wife and, of course, eating and drinking in moderation keeps me on track.”
He’s able to keep his consumption moderate by following his Weight Watcher
Points plan, which simply assigns every food a nutritional value based on its calories, fiber and fat. Kris is given an allotment of Points for the day based on his weight, age, gender, and activity level. For example, if Kris is given 30 Points on Monday and wants to eat a 2 Point yogurt for breakfast, he has 28 Points left for the remainder of the day. He can eat whatever he likes, but has to account for it.
“I eat my daily allowance of Points and still have room for one good splurge each week,” Kris said. “I know that I’m not setting any weight loss speed records, but my steady progress is working for me, so I’m sticking with it. The plan is easy to follow but does take commitment, effort, willpower and time.”
He now does his own grocery shopping and has his own corner of the kitchen for healthy food choices.
“Planning my meals a day ahead helps me know what my Points will be,” he said. “I’m even developing a taste for soy milk and low/non-fat foods and have learned how to survive tailgate parties. What I like best about the program is the support from fellow coworkers. Although the majority of the members are women, I’ve always felt welcome.
Men need the program just as much!”
Weight Watcher instructors are required to have met their goal weight, which is any amount within the healthy range for BMI (Body Mass Index). Kris said this was encouraging for him as the instructor could better relate to his issues and struggles.
“I am thankful for the UM wellness program because Weight Watchers came to my front door,” said Kris. “With the variety of programs there’s an opportunity to find a healthier lifestyle that works for you. Losing weight has made me feel so much better physically that I’m actually happier as well. It’s definitely a self-esteem and confidence builder. I plan to not just continue to lose weight but to maintain that weight loss in the future. For me, the word wellness means happy. If you have your health and you’re feeling good—you have everything. ”
If you’d more information about Weight Watchers, visit our website at wellness.umsystem.edu and navigate to Programs. If you’d like to sign up for a Weight Watchers class on campus, email Laurie Goldstein at GoldsteinLJ@umsystem.edu.

Kim Lavine

Wellness Ambassador balances healthy lifestyle
Kim Lavine is a grants administrative associate for the Office of Research Administration at the School of Medicine (ORASOM) and has been a Healthy for Life Wellness Ambassador since she began working at UMKC in September 2008.
When asked why she wanted to become an Ambassador she responded, “Since people spend most of their daytime hours at work, wellness options and education need to be available at work too! It’s rewarding to share Healthy for Life information, so my department is aware of the programs and services available.”
Kim, like many others at UMKC, leads a busy life. In addition to her duties here, she is a part-time barista and is working on a master’s degree in Public Administration for Health and Non-Profit Services at the Bloch School. If that weren’t enough, she’s a runner.
In October 2008 she completed her first 5K race, then eight months later finished her first 10K and by October 2009 had done her first half marathon. Now she is training for the Chicago marathon in October 2010, two months shy of her wedding date.
Last year Kim became part of a national nonprofit program called Girls on the Run of Jackson County (GOTR) - an after-school program for 3rd-8th grade girls. Girls on the Run is a life-changing, experiential learning program that combines training for a 3.1 mile running event with empowering, uplifting workouts.
The goal of the program is to encourage positive emotional, social, mental, and physical development. The mission is to educate and prepare girls for a lifetime of self-respect and healthy living. More than 30,000 girls have participated in the program across the nation since 1996.
“When I volunteered at last year’s wellness fair with a booth promoting
GOTR, many faculty and staff with children were very supportive, even if their daughters were too old for the program,” Kim said.
She recently signed up to be a GOTR SoleMate for the Chicago Marathon– SoleMates is the GOTR adult charity running program in which male and female athletes pursue individual goals raise money for local councils to help spread the message of health and wellness.
“Running for a cause has helped me to stay focused and motivated. I share my fitness interest with my fiancée and we keep each other motivated, too,” Kim said.
Kim will certainly be racking up steps in the Million Steps Pedometer Program during her training.
Since most adults struggle to balance work and family responsibilities while maintaining a healthy and enjoyable quality of life, the obvious question to ask Kim was How do you balance it all?
“I think excuses become habitual—an old friend that you can rely on again and again,” she said. “We all have the same amount of time, it’s just a matter of how we choose to spend it. Being fit and making a difference in my community are two things I am passionate about. I’ve always lived my life with many hats to wear. Every so often, I’ve considered dropping one thing or another but I know I am doing things that make me personally happy and healthy either emotionally, socially, or physically. I try to keep my ultimate goal in view but I focus on my mini-goals. I follow the old saying one day at a time. I live by my calendar and daily/weekly to-do lists. It helps to allot SPECIFIC time for homework, wedding planning, running, etc. I always keep a thick permanent marker handy too—because there is nothing more satisfying than scratching off an accomplishment, no matter how small.”
With the sunny spring weather here, many people are contemplating their exercise goals.
“I treat my short-term goals like homework assignments, getting myself prepared for the big test,” Kim said. “I find it’s difficult to just go outside and run, so I always give myself a time or distance goal to aim for. This is the same way I trained for each of my milestone races. I enjoy workouts with Rate of Perceived Exertion (RPE) instead of monitoring my heart rate. There are a ton of training programs out there so finding what will work best for YOU is important. Any way you choose, the mini-goals are just as important as the ultimate goal.”
Kim is excited to cross “run a marathon” off of her bucket list and hopes to meet many more personal challenges in the future.
“At the end of the day, I want a healthy heart, which includes making a difference in our community.”
If you’re interested in becoming a Wellness Ambassador for your UMKC department or would like to join the Healthy for Life pedometer or odometer programs, please contact Laurie Goldstein at GoldsteinLJ@umsystem.edu or 816-235-6418.

Jeff Ellis

IT staffer improves wellbeing in 2009
UMKC faculty and staff are setting goals to improve their health. Jeff Ellis, a Computer Support System Specialist at Volker campus, is a great example. He increased his physical activity last year by participating in the Million Steps Pedometer Program and he quit smoking along the way.
“My job requires I walk around the Law School all day to perform my job,” he said. “I originally started (the pedometer program) out of curiosity about the number of steps I take in the normal course of my job.”
He reached his first million steps just two weeks shy of a year—with no increased activity. It was shortly after that when Jeff noticed he was beginning to gain weight and decided to do some additional exercise as well as change his eating habits.
“I rediscovered the Corps of Engineers walking trail near our home,” he said. “It is a beautiful trail and it became a pleasure to walk it and see the changes as the seasons went by.”
An added bonus of his exercise program, he says, was that his wife joined him.
“We are now spending time together walking that might otherwise have been spent pursuing separate interests.”
Jeff’s commitment to exercise is a nice balance to his other hobbies—reading and working on his home computer network.
“I don’t think I would have gotten as involved in exercising without the wellness program at UMKC,” he said. “It was the Million Steps Pedometer Program that first got me interested in tracking my steps and it became something of a contest to keep going to complete the second million. It proved to be a great way to quantify what I was doing to help control my weight and improve my physical health.”
For most people, the hardest part of starting an exercise regimen is just that – starting.
“After making myself walk each day after work for a while, I found I was no longer having to make myself,” he said. “Now the days I can’t get out to walk, due to weather or other obligations, are less satisfying and it feels like something is missing from the day.”
There are many resources, but finding what motivates yourself is what’s important. Being a technology buff, Jeff uses his iPhone.
“One app tracks food and calorie intake, which has been a tremendous help, and another uses the GPS in the phone to map my walks. I find it lots of fun and more reinforcement for continuing my exercise.”
Similar to the applications Jeff used, Calorie Tracker allows you to create a food diary, search fitness options, set goals, and calculate calories consumed and burned for the day. It’s $2.99 for the download. If you’re looking for the GPS function, RunKeeper
Free can track your fitness activity and map your runs. You can also manually track your activities, view your history and see a cumulative total of your vital statistics. You can also share your progress on Facebook and Twitter. App Download is FREE.
Not only did Jeff commit to his physical activity, he is trying to stop using tobacco as well.
He quit smoking by using Skoal as a crutch, but says it’s a difficult process. Despite the difficulty, he’s not given up. He has a list of tobacco cessation resources and says the
QuitNet program through Coventry looks promising. It provides telephone coaching, web access and e-mail support. For a resource list, visit our website at wellness.umsystem.edu and navigate to Programs.
If you want help to stop using tobacco or information on physical activity classes at UMKC, e-mail Laurie Goldstein at GoldsteinLJ@umsystem.edu

Watch Watchers

Weight Watchers groups lose more than 580 pounds

Weight Watchers participants at the Volker Campus have collectively lost more than 580 pounds this year! Congratulations to them on their dedication and commitment to improving their health. Read on to learn more about their experiences.

So how did they do it?
Maybe it's a clear and simple plan of action, weekly reinforcement, nutrition education, dynamic peer support and/ or personal commitment to taking charge of their health, but whatever it is, it's working! What is even more exciting than these faculty and staff looking better on the outside, is the additional positive health benefits that they're experiencing on the inside

"As a Weight Watchers leader, I am privileged to see living proof on a daily basis that weight loss and health improvements go hand-in hand," said Esther Schmitt. "There is nothing more exciting than to hear a member say they were able to decrease their medication for blood pressure or heart disease, diabetes or cholesterol, even when their doctor never expected such possible improvements."

These health benefits are achieved with as little as 10 percent of total body weight loss— all due to small changes in eating habits and activity levels, said Schmitt. Other commonly experienced benefits include general reductions in aches and pains that we might choose to blame on age, but more likely are due
to the stress on our bodies from carrying extra pounds.

Mary Helen Schooley

Mary Helen Schooley to reach 5 million steps

Meet Mary Helen Schooley.  She has been working at the School of Dentistry as the Administrative Associate to the Dean in charge of the clinic for more than 15 years. She will be UMKC's first 5-millon stepper this month in the Million Steps Pedometer Program, one of the few from across Missouri to reach 5 million steps. Read on to learn more about her success.

What attracted you to join the Million Steps program?
"My job is very sedentary and I thought it was a good idea, knowing that I sit most of the day," she said.
Mary Helen started walking at age 40 with her mother, who had high blood pressure, and continued to walk for about 10 years.  Since then she's been on and off again through the years with exercise (her six siblings also have hypertension - all except Mary Helen).  Now at almost 62 she's more active than ever! 
"I was really walking a lot to meet my goal of 4 million steps before going on vacation in June," she said. "My all-time high number of steps in one day was 32,455."
 
What personal benefits have you gained from walking?
"My stamina is better.  I've noticed that walking up the hill from the parking garage is easier." 
Mary Helen likes to walk in the evening around her neighborhood for
35-40 minutes.  She mentioned that she sometimes walks with her husband, Charles, but prefers walking alone to enjoy quiet time for making mental lists, meditation, and prayer.

How do you stay motivated?
"I've always had willpower and stick-to-it-ness, but learning about the five million step program increments and their prizes also motivated me.  I've never missed a day since starting the program and I put on my pedometer first thing every morning.  The Dental School building is very conducive to walking, especially when the weather is too rainy, cold or hot.  Eight laps around the second or third floors equal one mile." 
Mary Helen gets to work early to walk one mile.  The mailroom and staff lounge are on the fourth floor, so when she goes twice daily, she walks one lap.  Wearing a pedometer motivates her. 
 "It's nice to see other walkers in the hallways to say hello and compare notes."
 
What would you recommend to those who are thinking about joining or participants who haven't yet finished the program?
"I deliver my own mail in the building, walk the long way to get to the coffee pot, park in the farthest parking space and have completely stopped taking the elevator since starting the program (unless carrying something heavy). Adding small ways to increase your activity throughout each day will make a big difference.  Set small goals and try to meet them.  Be sure to increase your goal over time."  

What is your personal philosophy on health and wellness?
Anything positive you can do to help your body is worthwhile.  At my age it's a blessing that I'm not on any medication and don't see any doctors, so I think it's easier to maintain my health.  I bring lunch to work, which makes it easier to eat healthy and costs less too.  I like fruits and vegetables and am not much of a meat eater, but my weakness is chocolate!  My current goal is to reach 5 million steps by Aug. 25, which is one year from when I began the Million Step Pedometer Program.
Congratulations Mary Helen! If you would like to join the Million Step Pedometer Program, e-mail Laurie Goldstein at   GoldsteinLJ@umsystem.edu.

Barbara Glesner Fines

Law School de-stresses through yoga

Meet Barbara Glesner Fines.  She has been a faculty member at the UMKC School of Law for 22 years.  This past year she became Associate Dean for faculty and faculty development.  Barb believes in a healthy lifestyle and it is her goal to make sure the faculty has what they need to be successful.  Read more to learn about her role in organizing a yoga class in her building.

How did these classes get started? 
"With the economic downturn and talks of the financial challenges facing our University, there was a lot of uncertainty and faculty were feeling pretty stressed out," Barb said.
This along with the changing demands of their profession encouraged her to do something proactive to combat the stressors. Two of her fellow faculty members expressed an interest in yoga and Barb went to work to make it happen at the law school. 
"The first priority was to find the right type of instructor – one that would teach yoga from a stress-management perspective, since we weren't trying to become extraordinarily flexible or strong," she said. "Next I looked for a location in the building. The balcony over the courtroom had just enough space and was the perfect tucked-away place to de-stress."

Tell us more about the program.
Nine participants met each Wednesday at 4 p.m. Barb mentioned that the students would laugh when seeing the faculty in their sweats going into an obscure room, but it was good for them to see their human side. There were four women and five men; a diverse group, none of whom had any substantial yoga experience. "Becky, the instructor, was perfect for our needs and was careful to give variations for each different exercise," she said.  
What were the benefits? 
"It worked well because it was a no excuses environment," Barb said. "No one could say that they didn't have time since it was just one hour per week. No one could think it was inconvenient since it was down the hall. We couldn't complain that it was too hard since it was geared to beginner's individual needs. In this day, maybe one could say it was too expensive, but we all agreed that it was worth the small investment in ourselves."
Barbara feels that this program, like most of the Healthy for Life programs, has given faculty opportunities to interact and a positive way to gain social connection. "Faculty at our school are very individual in their scholarship, where joint projects are the exception," she said. "Isolation is not healthy.  These yoga classes gave us connection.  Everyone looked forward to Wednesday afternoons.
The group plans to offer it again in the Fall.  Next year Barb would like to have healthy brown-bag lunches and some fun events like a Wii bowling tournament and other healthy social supports.

What advice would you give others on campus who have thought of starting a class in their department?  "Like the Nike commercial – Just do it," Barb said.
"It's not that hard and only takes few phone calls and a little effort to find space. You're not changing the world, just one hour each week.
Barb also explained that their group set a good example. The law students received a grant from the American Bar Association to develop a mental health day for the students. They brought back same yoga instructor for a demonstration during the event.

What do you do personally to find a healthy balance in your life? 
"Weight Watchers on campus is another no excuses support team," she said. "Having others in our building who are working on healthy eating habits and wellness has been ideal. It makes it easier to turn up your nose at donuts in the office, while actually getting a pat on the back for it." 
Barb lives within half a mile of Volker campus. She follows the example of other faculty members who live nearby and tries to walk more than she drives. 
"I gave up my car for Lent, so I bicycled, walked and used public transportation," she said. "It was a good physical and mental exercise – it's amazing how little you have to use your car.  I've been trying to keep up the walking since then."
Another hobby that Barb enjoys is gardening in her yard.  Her son often eats vegetables from their garden that he wouldn't normally eat.
 "It's my biggest stress relief and it makes me so happy."

If you have ideas for a wellness program for your department and need help getting started, contact Laurie Goldstein at GoldsteinLJ@umsystem.edu.

Amit Kumar

Stress Reduction Meditation is key to success, health

Dr. Amit Kumar offers stress reduction meditation sessions at the School of Dentistry on Tuesdays and Thursdays at 11 a.m. and 12 pm.  No experience is necessary.  Faculty, staff and students are welcome on a walk-in basis.  If you would like a schedule or information, please e-mail GoldsteinLJ@umsystem.edu

Tell us a little about yourself and what you do for the University. 
I've been a faculty member at the School of Dentistry offering students clinical instruction in oral surgery for the past 1 ½ years.  My wife Dr. Vandana Kumar has taught oral radiology at UMKC for the past two years.  We live in Overland Park with our daughter Arushi, who is 14 years old, and our son Shivam, who is 8 years old.

Meditation and Yoga are catching on among people of many backgrounds. What brings you to Meditation and Yoga?
Yoga and meditation has always been a part of our family and culture.  The original yoga tradition emerged from ancient Vedic (Indian) techniques and literally means the union of mind, body and spirit.  I have attended several courses offered through the national foundation Art of Living and I've been able to practice under great teachers. I've been serious for about 10 years exploring the profound effect it has on the mind. 
The purpose of offering these sessions is to help stay focused and stress-free under day to day circumstances. We usually don't pay enough attention to our breath and breath is the link between our mind and body.  This leads us from a state of ‘ease' to ‘dis-ease'.  Any practice like meditation or yoga is focused on the wellness of mind and body.  Learning to get back to the "state of ease" is the sole purpose of these practices. Life is precious and living in the present moment is key to all aspects of our lives. 
  
How do you incorporate wellness in your daily life?
I try to stay active, eat healthy and avoid junk food, I recently started Tai Kwon Do, love to swim and enjoy nature hikes.  In my free time I also take pleasure in artwork and anything creative and continuing to learn.  We spend a lot of family time and enjoy participating in all games that they like to play.

 What do you think about wellness in the workplace?
I believe the wellness program at the university increases productivity.  If minds are relaxed and bodies are healthy, employees will look forward to coming to work.  When a group is healthy and happy, they propagate that to others. Oprah Winfrey in one of her shows said Doing your best at this moment puts you in the best place for the next moment. 

 

 

Andrea Brown

UMKC staffer sheds nearly 40 pounds

Meet Andrea Brown. She has been the Assistant Business Manager for UMKC's School of Law for nearly 11 years and is currently participating in the Weight Watchers at Work program on the Volker campus. She has lost 36 pounds. Collectively, the Weight Watchers at Work groups at Volker Campus and Hospital Hill have lost more than 495 pounds since January. To learn more about Andrea's experience, read on.

For years I knew I needed to lose weight. I tried several different diets, but never kept with it more than a couple weeks. Now I'm at a time and place in my life where I have the motivation and commitment to achieve my goals.
Weight Watchers helped me develop healthier eating by providing information and tools to guide me in making better food choices. It has been surprisingly easier than I thought it would be.
I like how the program is set up with accountability of keeping track of what you're eating, and total flexibility of the plan, which is based on a Point system.
I have found that coming to weigh in each week helps me to stay on track. Each meeting consists of open discussions that revolve around a certain topic. Examples include ways to make recipes healthier, eating out, obstacles and suggestions to overcome them, and physical activity.
I am grateful for the convenience of having the program offered on campus because gaining the support and encouragement of others going through the same process has been priceless.
We learn from each others' setbacks and share in our triumphs (pats on the back always feel great).
Esther, our instructor, is wonderful! She is extremely encouraging and always available if I need a little one-on-one advice.
There's a misconception that to lose weight you'll have to be deprived and eat bland food. I don't feel hungry and haven't eaten one carrot or celery stick since I've started. I still eat what I like, but being accountable and eating in moderation has made a big difference. You really don't need to be hungry all day to make this program successful and see results.
While attending our meetings, I realized several things about my eating habits. Before I didn't have a clue.   
I used to stop by fast food restaurants without even thinking about what I was consuming and would literally go weeks without eating any vegetables—except the ones on a hamburger. I'm not perfect, but now I have a healthier balance and make much better choices.
Once I started to see my progress, the temptation hasn't been as difficult as I thought.
I also realized that if I go off track, I can easily get back on.  It helps me to look at weight loss in small chunks instead of being overwhelmed by my ultimate goal.
For those who want to get started losing weight, here are a few recommendations that have been part of my success:

· Make changes gradually so you don't become overwhelmed
· Be prepared with healthy foods
· Plan meals is helpful
· When cooking for a family, it helps to have fruits and vegetables on hand as well as individual servings of meat/fish
· There are healthy options at most restaurants, so don't use that excuse to give up when dining out
· Be open to advice from friends and family

Since losing weight I feel much better, more energetic. I rejoined for another 17 weeks and am more determined than ever to continue my weight loss journey.
I never thought I could stick to anything and I feel proud. Now I know that if I stick with the program, I will achieve my goal to become a healthier me. 

If you would like to observe a Weight Watchers meeting at Volker campus or Hospital Hill, contact Laurie Goldstein at GoldsteinLJ@umsystem.edu

Teresa Blanc

Obesity book provides inspiration
Teresa Blanc was a family nurse practitioner and acute care nurse for more than 11 years before teaching full-time in the B.S.N. program at the School of Nursing in 2006. She has also recently authored the book "Beat Obesity, You Can...If You Think You Can" to inspire readers to eat right, think proactively, and lose weight for better health, a better lifestyle, and more self confidence. Read on to learn more.

Tell us about the book you have written.
The book has been on my mind for awhile, but I finally started working on it when teaching allowed me time during the summer. I wanted to give general information about how metabolism, activity, hormones, sleep patterns and taste buds all affect weight. Just as important was including specifics for careful planning, implementing and evaluating personalized goals to stay motivated. During my years of counseling in family practice, the most frequent question was about making weight loss easy and many wanted to take pills to do it. Even if there was a magic pill, there needs to be lifestyle changes to take the weight off and keep it off. If you are overweight or obese, the fact is that oftentimes dieting and good health can simply be an instance of mind over matter. With knowledge come alternatives – good health and a good life simply become a matter of choice. If you think you can, you will!

What does Wellness mean to you?
When a person feels good both physically and emotionally – inside and out, while keeping health risks such as cholesterol, blood pressure under control.

How do you incorporate wellness into your daily life?
Although I've never been obese, I've always struggled with my weight. I continue to use the suggestions and tips from my book. I enjoy exercising, so I walk during nice weather and use the treadmill during the cold winter weather. A reward system also works well for me. For example, if I have trouble drinking enough water each day, I'll allow myself to have a Diet Coke after I've met my daily requirement. I also usually allow myself to splurge one day each week if I've been eating healthy. Both short-term and longer term goals are important, such as a goal to buy a new outfit with a change in dress size.

What can others do to promote a healthy workplace?
• If you plan to go for a walk, invite others to go out with you.
• Something as simple as taking the stairs instead of the elevator really adds up when taken several times each day.
• Encouraging your department to bring in a healthy potluck is a great way to share ideas and enthusiasm for eating well.
• If you know someone wants to make healthful changes, be sure to give frequent, positive support.

Chuck Henning

Director maintains healthy habits

Chuck Henning, Director of the School of Medicine's business office, enjoys a healthy lifestyle.

He starts each day with a 2-mile walk with his dog, Spencer, and adds another two miles every evening.  He's been doing this for more than six years now.  Chuck quit smoking in the 1980's and has maintained his tobacco-free status ever since. In addition, he's shed 35 since retiring from the Department of Veteran Affairs, where he worked for 35 years.

"I was overweight and decided I needed to improve my lifestyle to be able to live the rest of my years as healthy and as best as possible," he said.

He had seen what poor health can do for a person. His father had a heart attack and high cholesterol. Chuck wanted to avoid both, so he made a commitment to his health. 

"I never exercised before ... and I used to eat out every day," he said.  "Now I bring my lunch to work and watch what I eat." 

For others wanting to take charge of their health, Chuck recommends skipping the elevator and taking the stairs, walking on campus to meetings and lunch, and being aware of what you eat.  

"It's nothing Earth-Shattering...exercise more and eat less!" 

If you would like more information about weight loss, physical activity or tobacco cessation, see page 4 or contact Laurie Goldstein at GoldsteinLJ@umsystem.edu.

Mary Crosson

IT programmer loses 180 pounds

Mary Crosson, a programmer in the Information Access department, remembers back to her early 30's when she weighed more than 300 pounds and had trouble walking two blocks without stopping.

"I experienced a true reality check after having my annual physical," she said. "It was shocking to find out that I had high blood pressure and cholesterol, and I decided I needed a huge lifestyle change."

During the next two years, Mary lost more than 180 pounds, mainly by controlling her portion sizes. She'd tried dieting in the past, but trying to restrict certain foods was frustrating and never lasted very long.

She started by resetting her idea of what a real portion looked like, which went against mainstream America's "super size" mentality. Then Mary decided to start walking to work.

"It was tiring and difficult at first, but I was determined to stick with it. The more I walked, the more energy I had," she said. "And it got to be something I truly enjoyed."

Mary even began taking photographs during her walks making for a nice transition between home and work.

"I'm not your typical exerciser – and I didn't even notice this as exercise."
Life changed even more when Mary's sister got her involved the Kansas City's Choose 2 Bike program. Mary was one of the four area essay contestants to win a new bicycle in exchange for blogging about her bike commuting experience. Mary has saved a lot of money in gas and even cancelled her campus parking permit.

"I've stayed motivated by enjoying the amazing gift of easy weight loss without any suffering," she said. She plans to keep cycling to work until it gets too cold, then will be back to walking – with her pedometer from the Healthy for Life Million Steps program. Mary recently toured the Swinney Recreation Center and plans to become a member. When asked to share words of wisdom to others, she responded "the hardest part is getting started. Start slow and don't expect immediate results. Do what you can and soon you can do more!"

Mary now walks to work — more than 7 miles roundtrip. And it all started with a little motivation.
Congratulations Mary!

Judy Jellison

Judy Jellison, the Director of Student Services at the School of Nursing and a UMKC employee for 19 years, was the first person to reach 1 million steps in Healthy for Life's Million Step Program. It took her 13 weeks to reach her goal and she says she's ready to start the program again.

"I always wanted a pedometer and thought this was a perfect chance to actually see how active I really was," Jellison said. "I have a desk job and I feel that it's important to stay as physically fit as possible. This program was a great motivator and more of a challenge than I expected."

Judy averaged about 10,000 steps a day, which is the daily recommended amount. "Getting into the routine of wearing the pedometer each day was simple," she said. "I found that it was easy to achieve 5-6,000 steps with normal activity, but I really had to do extra to get to my goal. Judy lives in the country where she enjoyed mowing the lawn and gardening to help log more steps on the weekends, sometimes reaching 15-20,000. During the workweek she sometimes walks around Crown Center on her lunch break and plans to use the stairs in the Health Sciences Building more during the winter months.
By participating in the Million Step Pedometer Program, Jellison says she paid more attention to her overall health.

"While there's no guarantee I'll remain healthy as I age, if I don't do all that I can to take care of myself now, there will be no hope for me to remain healthy later."

If you would like to participate in this pedometer program, please send a $15 check made payable to Healthy for Life to Laurie Goldstein at AC226 through campus mail. When you reach 1 million steps, simply return your log for a $15 refund, a million steps T-shirt and certificate of achievement.

Jane Allen

Jane Allen is a senior human resource specialist and lives with her dog Riley in Overland Park, Kansas. Healthy for Life Program Manager Laurie Goldstein sat down with Jane to talk about being a Wellness Ambassador. Here is a snapshot of their conversation…

Why did you want to become a Wellness Ambassador?
Healthy for Life is a great program that can help bring a better quality of life to all of us—the employees. It's rewarding to be part of something so positive.

Why do you think bringing wellness to the workplace is important?
Most of us spend so much time at work that it's easy to go without physical activity, good nutrition and time for ourselves. The worksite is an ideal place to encourage healthy habits, with colleagues nearby to support our personal health goals.

How do you incorporate wellness into your daily life?
I'm trying to make little choices each day, but it's still a work in progress. I've started the Million Step Pedometer Program and I've been riding my bicycle more. I've also enrolled in the Eat for Life program to help me re-learn healthier eating habits. 

If you would like to become a Wellness Ambassador and be part of the grassroots effort to spreading wellness across UMKC, contact Laurie Goldstein at 235-6418 or e-mail her at GoldsteinLJ@umsystem.edu. Healthy for Life offers great programs and resources to improve the lives and health of all employees and you can help! No experience is necessary; all that is required is enthusiasm about helping make the workplace healthier and happier. Only a few minutes per month are needed  to share information with your department.