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Wellness Newsletter
December 2023
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Plant-Based Holiday Apps and Desserts
The best way to convince your friends and family that plant-based (PB) eating is a good idea is by showing them that the food can be delicious. So, what plant-based appetizers and holiday desserts can you serve to win over skeptical loved-ones this holiday season? Look no further! Join YouTube sensations Jane and Ann Esselstyn, authors of the NYT best-selling cookbook Be a PB Woman Warrior, for this lively cooking demo.
Thursday, December 14, from 12-1 pm via Zoom
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Chair Massages Available Dec. 12
A chair massage can help relax and loosen sore muscles, as well as reduce stress, tension, and anxiety. You can experience all these benefits and more by treating yourself to a chair massage this month! Appointments are available:
Tuesday, December 12, 1:30-4:30 pm,
Thwing Center Meeting Room 224
The chair massages, provided courtesy of One to One Fitness, last for 13 minutes and cost $15. Registration and pre-payment is required. You can see available times, reserve your appointment, and pay via the link to the left. Enjoy!
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Prioritize Your Health in the New Year by Registering for Programs!
All of the multi-week programs below can help those who are $25 Monthly Wellness Incentive recipients earn an additional $100-$200 in incentive dollars at the end of 2024 in the form of Wellness Program Incentives. Specific details for each series will be shared with registrants.
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Keep Moving this Winter with Physical Activity Programs | |
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Mindful Movement
Mindful movement is a gentle, accessible approach to yoga that encourages people to tune into what they are feeling as they move and make choices based on their present moment embodied experience. In this 8-week series, instructor Julie Schlemmer will present options, and there will be no priority placed on stretching more or holding positions for a longer period of time.
Mondays, Jan. 8 - March 4, from 12-1 pm via Zoom
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Core and More
This series combines core strengthening with whole body stretching. Other than a workout mat or large towel, no equipment is necessary to participate. Over 8 weeks, instructor Mary Ann Dobbins will lead you through core exercises that will become a bit more challenging each week. In addition, all participants will be given weekly stretching homework!
Thursdays, Jan. 11 - Feb. 29, 12-12:45 pm via Zoom
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Body Weight HIIT
Get the most from your workout with these fast, fun, 45-minute sessions led by Mary Ann Dobbins. High Intensity Interval Training (HIIT) is an effective way to build strength and aerobic capacity, making it a popular and efficient workout. Over 8 weeks, participants will use their body weight and common items like a chair to work their whole body.
Fridays, Jan. 12 - March 1, 12:30-1:15 pm via Zoom
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Sugar Fix
Join Lindsay Malone, MS, RDN, LD and CWRU faculty member for this 8-week program to get sugar out of your diet and take control of your overall health. The program will begin with participants watching the movie "Fed Up". In 2023, over 130 people participated and experienced great benefits associated with eliminating sugar intake.
Mondays, January 8 - February 26. 12:30-1:30 pm via Zoom
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New Series! Attentional Fitness: Sneaking Mindful Habits into Real Life
Physical exercises strengthen the body. Mindfulness exercises strengthen attention. Learn how exercising your attention – with or without meditation – can develop attentional capacities for relating more effectively to the challenges of daily life. Join Daron Larson as he shares how to develop attentional skills without drawing attention to yourself. This new 8-week series will explore flexible ways to turn mindfulness practice into a secret mission.
Participants will:
- Learn about mindfulness as a practical, customizable, evidence-based way to develop empowering attention skills
- Discuss ways our default attention habits can undermine personal and professional satisfaction, increase internal friction, and escalate conflicts
- Discover how small attentional habits, explored discreetly lead to increased satisfaction, decreased internal friction, and empathy
Wednesdays, Jan. 17 - March 6, 12:30-1:30 pm via Zoom
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Personal Self Defense
This 8-week program, taught by the Division of Public Safety, will provide faculty and staff with general knowledge about self defense through a hands-on experience. Participants will learn how to defend themselves and others from bodily harm against hostile actions; develop attack skills, escape techniques, and safe training practices; and foster skills in preventative and situational awareness, applying pressure points and other self defense techniques.
Wednesdays, Jan. 17 - March 6, 12-12:45 pm, at the Veale Recreation Center Multipurpose Room (201)
Space is limited. Please make sure you can commit to attending in person on these dates and register soon.
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New Series! Building Inner Resilience: Navigating Modern-Day Stress
Worldwide, the experts agree: today’s stress is a growing "public health crisis" (WHO, CDC, NIH). Stressed-out – tired but wired – is our rampant norm, and it is wreaking havoc on all aspects of our well-being. No one is immune. That said, it needn't be this way; there is a better way! Come and find out about how to feel better and be better.
Join Heidi Weiker for an engaging, fun, and impactful series that is not just another canned ‘stress-management’ class telling you what you already know – this is real-world, hands-on, and real-time. It’s jam-packed with relevant science, contemporary theory, and quick, yet powerful and proven, practices. Together, we’ll dialogue, share, practice, and enjoy moving out of unrelenting distress; breathing into relaxed, calm, peaceful, and focused energy; building greater positivity; and attuning to and affirming our inner strengths.
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Wednesdays, Jan. 24 - March 13, 12-1 pm
via Zoom
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Email Elizabeth Click at erc10@case.edu to express interest in participating. Make sure to include in your email which day of the week you would like to participate. | |
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Reflection Point
Finding ways to connect with others at work can be difficult when you’re stuck in a cubicle or limited to small talk before a meeting or in the hallways at work. When faculty and staff of varied ranks, roles, and backgrounds meet regularly to discuss narrative literature – facilitated by college professors – they share life experiences, explore diverse perspectives, shed familiar paradigms, and develop authentic connections.
The Wellness Program offers faculty and staff a unique approach to wellness through Reflection Point, which consists of the sharing of ideas based on great literature. The Reflection Point program builds community and enhances emotional and intellectual fitness. Reading groups, made up of a diverse cross-section of professors, administrators, researchers, and other staff, meet weekly for 12 weeks to discuss three books carefully chosen due to themes that inspire robust discussions on values, issues, and beliefs. Faculty and staff are invited to join one of two Reflection Point groups:
Tuesdays, Jan. 23 - April 9, 12:30-1:30 pm via Zoom
or
Wednesdays, Jan. 24 - April 10, 12-1 pm via Zoom
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Financial Wellness
With rising interest rates and dramatic price increases for daily living expenses, it has never been more important to learn how to become more financially savvy.
Karen W. Braun, CPA, PhD, and former Professor of Accountancy at WSOM, is offering 13 sessions on Financial Wellness this spring with new and updated content.
Wednesdays, Jan. 24 - April 17, 12-1 pm via Zoom
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Diabetes Prevention Program: Prevent T2
For those trying to make healthy lifestyle changes to prevent type 2 diabetes, the CWRU Department of Nutrition offers the Prevent T2 lifestyle change program. With Prevent T2, a trained lifestyle coach and fellow participants will encourage enrollees to make healthy changes that will last a lifetime.
This program will help participants:
- Make healthier food choices without giving up the foods you love
- Add physical activity to your life, even with limited time
- Deal with stress
- Cope with challenges that can derail your hard work, like how to choose healthier options when eating out
- Get back on track, because everyone slips now and then!
A virtual information session will be held on Wednesday, January 10 from 12-1 pm. The program will begin on Wednesday, January 17 from 12-1 pm and will run throughout the year at that same time on Wednesdays. Register for the Information Session below.
With questions, please contact Helen Dumski, MA, RDN, LD, at hxd24@case.edu.
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This program consists of 4 rounds of 4-5 sessions, with each round focusing on a different season of the year. The first round offered will focus on Winter this January. | |
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Seasons of Self-Care 2024
This program offers an invitation to explore the year through a delightful set of seasonal signals focused on self-care. Engage in the most powerful antidote to burn-out, compassion fatigue, and mounting distress. Experience practices and methods that are timeless, yet contemporary. Be guided by your natural connection to the purpose, wisdom, and rhythms of nature, as you create your own set of seasonal reflections and practices.
Seasons of Self-Care: Winter
Engage in this season of reconnection and restoration with Heidi Weiker, our Seasons of Self-Care facilitator. Discover your body and brain's natural need to experience a stillness inside that builds deeper resilience. As we move inside during the cold, move inside of yourself by placing your attention onto your own 'winter' of well-being. Give yourself permission to align with the natural purpose of winter: rest, repair, and ready yourself for the spring of the year.
Tuesdays, Jan. 23 - Feb. 20, 12-1 pm via Zoom
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CWRU Wellness Team
Elizabeth Click, Medical Director - erc10@case.edu | 216-368-5790
Deanna Duffy, Wellness Manager - dxd516@case.edu | 216-368-5997
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