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Workshops and Programs

Health and well-being is a life-long journey

Celebrate National Nutrition Month® with the Wellness Team!

the words fuel for the future on top of a stock image of the globeNational Nutrition Month® is a nutrition education and information campaign created annually in March by the Academy of Nutrition and Dietetics.

Throughout the month, faculty and staff are invited to join programs from the Wellness Initiative that will empower you to eat mindfully, encourage you to move your body, and help you find inspiration in the kitchen!

The Syracuse University Wellness Initiative offers a variety of health and well-being workshops and programs to faculty and staff. Our workshops and programs allow you the flexibility to choose your own way to well-being, focusing on the goals that are most important to you. We are committed to supporting an environment that helps you be your healthiest, best self.

Take a look at the variety of wellness offerings below and don’t forget to subscribe to the wellness email list to receive the most up-to-date Wellness Initiative information (subscribe to the email list on the wellness homepage).

If you require accommodations to fully participate in any wellness program, please contact us at wellness@syr.edu or 315.443.5472 two weeks prior to the scheduled date.

Soar into wellness: Attend monthly workshops and programs
 Play along: Participate in challenges and take monthly quizzes
Take action: Join behavior change programs

Soar into wellness: Attend monthly workshops and programs

Join Carebridge and Care.com each month for a variety of virtual workshops designed with you in mind. For additional tips, resources and recorded webinars on important WorkLife topics, bookmark the CarebridgeCONNECTS page.

Stress Check-in: Connect with Nature to Reduce Stress (Thursday, April 6, 2-2:30 p.m.)

Nature can generate positive emotions such as joy, wonder, and calmness. Learn strategies to incorporate nature into your daily life to help relieve stress and anxiety, and boost feelings of happiness and well-being. This session will include relaxation exercises focusing on meditation.

Parenting Check-In: When Your Teen Starts Dating (Wednesday, April 12, 1-1:30 p.m.)

When your teen begins dating, it is likely to be a new adventure for both of you. Anticipate a spectrum of excitement, confusion, and perhaps heartbreak. Join this session to embrace and understand teen romance and learn how to guide your young person into safe and respectful relationships.

Grief and Loss Check-in: Grief in the Spring (Tuesday, April 18, 3-3:30 p.m.)

While springtime can create a sense of emotional renewal as the hours of sunlight increase and buds appear on flowers and on trees, it may not feel so hopeful for those who are overcoming significant losses and grieving. Participate in this session to identify self-care strategies to rekindle your physical, emotional, and spiritual well-being.

Caregiving Check-in: Journaling for Caregivers (Thursday, April 27, 4-4:30 p.m.)

Journaling is a self-care strategy to manage stress. As a caregiver, it can provide a safe place to explore your thoughts and feelings in a non-judgmental way. Journaling, even for just a few minutes a week, can help you find meaning and purpose, and lead to new ways to share your love with the one you care for. This session is both instructional and experiential.

  1. Watch Heart-Healthy Cooking Demo: On the menu: “fried” rice—two ways and salmon in a snap!
  2. Watch Mindful Eating for Beginners: It’s not just about what we eat, it’s also how we eat!
  3. Watch Salads/Dressing Demo: Preparing dishes with fresh seasonal ingredients is delicious and healthy!
  4. Watch Plant-Powered Eating for Optimal Health: Improve overall health and boost energy levels!
  5. Watch Exercise is Medicine: What’s the Right Dose?: Figure out what and how much is best for you!
  6. Watch Fuel Up to Move More: Your body is your vehicle, so you have to keep your engine running when you work out.
  7. Watch The FITT Principle: Whether you’re new to fitness or an avid exerciser, you can apply the FITT principle!
  8. Watch Shake Up Your Fitness Game: Varying your workouts could be the key to taking things to the next level.
  9. Watch Back on Track: Understanding pain, function, attitude and beliefs, and their impact on your back health. 
  10. Watch Burnout and Building Resiliency: Coping with stress in a healthy way will make you become more resilient.
  11. Watch Bone Health and Osteoporosis: We’ve got 206 reasons to care about your bone’s health!

Play along: Participate in challenges and take monthly quizzes

Let’s do this! Each month, you can test your knowledge of various health topics. You’ll receive the answers and explanations via email after submitting your quiz. Complete the monthly quiz and be entered to win!

March: Colorectal Awareness Month

Colorectal cancer is the third most common cancer type worldwide. It is the second most common cause of cancer death, leading to almost 1 million deaths per year. This is despite the fact that effective screening techniques exist that could reduce the number of deaths from this disease.

Colorectal Cancer Awareness Month is observed to highlight the importance of screening for colorectal cancer, as well as to promote healthy lifestyle habits that can decrease a person’s risk of developing cancer of the colon, rectum, or anus – the three distinct cancer types referred to collectively as colorectal cancer.

Take the Colorectal Awareness Month Quiz

Colorful array of fruits and vegetables

To get a full variety of vitamins and minerals, it is important to eat a variety of fruits and vegetables. There is no magic fruit or vegetable that contains it all and variety is, in general, the key to a healthy lifestyle. Fruits and vegetables of the same color often contain some similar nutrients. Therefore, it’s not only a fun challenge to eat the rainbow, but it’s also a good habit to build, to ensure well-balanced eating. It may also make you try new foods that you haven’t tried before. Experiment and have fun!

How does it work?

The Wellness Team will provide you with everything you need to successfully deliver a team nutrition challenge! This challenge is designed to have you eat different colors of fruit and vegetables every day! The beauty of this challenge is the dates and length are totally up to you. Steps to take:

  1. Email wellness@syr.edu to receive the challenge email templates and fun ideas to provide colorful options for your department to eat the rainbow. (It is not necessary to provide options for all participants, just a fun way to participate more as a team).
  2. Select the length of time and dates you’d like to deliver the challenge.
  3. Send your department the “Reach for the Rainbow” email and have people register to participate.
  4. Send the total list of participants to wellness@syr.edu.
  5. The Wellness Team will get a challenge kit together for you to pick up. The challenge kit will include for each person: a tracking sheet, a postcard listing ideas for each color of fruit and vegetable, a fruit/vegetable-themed pen, and some fresh fruit!

Have all participants Watch Eat the Rainbow! to learn the importance of variety, get tips for boosting your fruit and vegetable intake and see produce options in all colors.

Cultivate gratitude in the workplace

The workplace is one of the best places to practice gratitude. In addition to an increase in work performance, gratitude also helps improve employee health and well-being. A grateful attitude leads to a positive and happy mindset. Get your department started with the Gratitude Challenge!

The Wellness Team will provide you with everything you need to successfully deliver a team gratitude challenge! The challenge features 30 small, achievable goals to help you and your team express gratitude and better appreciate the little things in life. The beauty of this challenge is the dates and length are totally up to you.


Sign my department up!

Check out the challenge specifics

  • This gratitude challenge can be anywhere from 14 days to 21 days (your department chooses the dates and length).
  • Each department will receive a challenge kit from the Wellness Initiative with all necessary supplies.
  • The goal is for each participant to choose and complete at least one act of gratitude each day of the challenge. Participants check off each act of gratitude they accomplish.
  • Each department will receive a challenge kit, including:
    • One gratitude saying poster (sayings may vary)
    • One ‘Life must be lived as play’ poster
    • Positivity card packs
    • Thank you cards
    • Dove dark chocolates
    • Individual items for each participant: gratitude button, personal notepad (notepads may vary),  a list of 30 possible acts of gratitude
  • Each department organizer that completes all roles/responsibilities will receive a gratitude mug and notepad as a thank you gift!
  • Each department that completes the challenge will receive a gift bag of goodies to share!
  • Sign your team up to participate in the department challenge.
    • Choose a team organizer/(s) to deliver the challenge.
    • Choose the dates and length (be sure the start date is far enough away so there is time to pick up the challenge kit).
  • Send invitation email to all possible participants (give people a “join by date”).
  • Send an email to the Wellness Team with the complete participant list.
  • Pick up your department challenge kit from the Wellness Initiative. After pick up, dispense items to participants.
  • Begin the challenge and have fun with it!
  • At the end of the challenge,  send the Wellness Team the names and the total number of participants who completed the challenge.
  • Be sure all participants complete the program evaluation to fully complete the department challenge.
  • If the challenge is completed, pick up the post-program gift from the Wellness Initiative.

  • Send team organizer/(s) customizable invitation email template, as well as two “keep the momentum” going email templates.
  • Put together challenge kit:
    • Purchase challenge items for all participants on the department participant list.
    • Print materials needed to participate in and complete the challenge.
  • Schedule time for department organizer/(s) to pick up their department challenge kit.
  • Be available for any questions or assistance.
  • After receiving the completed list from the department, send all participants a post-program evaluation.
  • If the department meets all criteria for challenge completion, schedule a time for the department organizer to pick up their gift and the department gift.

Take action: Join behavior change programs

Watch AIH info session (7-minutes)

Am I Hungry? logoAIH is a non-diet, weight-neutral approach that empowers individuals to take charge of their decisions about eating, physical activity, health and self-care.  AIH is a comprehensive mindful eating program that guides participants to reconnect with their physical signals to guide when, what, and how much to eat without restrictive diet rules and recognize and cope with their triggers for overeating.

This six-week interactive group program for faculty and staff will be conducted in a group setting via Microsoft Teams. The focus is to help individuals break out of emotional eating cycles using practical, doable strategies.

Read about staff member Kristi Vega’s experience with the program last fall.

Fall workshop dates: TBD

The Am I Hungry® Mindful Eating Program is a six-week commitment that includes:

  • weekly reading of chapters in Eat What You Love, Love What You Eat
  • weekly viewing of recording by Gail and/or Kim
  • weekly 45-minute virtual session to discuss the reading and  share how it’s going
  • recommended workbook pages to complete
  • **Each participant receives the Eat What You Love, Love What You Eat book and workbook with enrollment into the program.

You can choose to commit as much time as you would like, but to get the full benefit of the program, it is most beneficial to include the reading and workbook.

*All participants will need to plan a time for the week of March 6 to stop at 621 Skytop Road, Suite 1001.  At this time, you will pick up your materials and complete the payroll deduction form (if you didn’t complete it online).

Microsoft Teams group discussions:

  • Thursdays: March 16, 23, 30, April 6, 13 and 27 (no discussion on April 20)
  • Noon—12:45 p.m.

There are three components to AIH

Think: It is what really differentiates AIH from all other programs as it gives participants the skills and tools to create change on the inside first, so the changes made on the outside will last. Participants are guided through the discovery of the mindful eating cycles. This decision-making tool helps them develop greater awareness and improve their ability to make effective choices around six key decision points:

  • Why do I eat?
  • When do I feel like eating?
  • What do I choose to eat?
  • How do I eat?
  • How much do I eat?
  • Where do I invest my energy?

Nourish: The nourish component provides nutrition education without rigid, unsustainable rules. Participants learn to approach food selection from an “all foods fit” perspective, focusing on meeting the body’s nutritional needs through balance, variety and moderation.

Live: The live component of AIH inspires participants to rediscover joy and vitality in physical activity and integrate activity into their daily lives in a satisfying, sustainable way. Live takes a small steps approach to physical fitness, focusing on realistic changes and overcoming internal resistance and external barriers to exercise.

The standard cost of the Am I Hungry?® Mindful Eating Program is $100.

Investment

All participants enrolled in the program will contribute $60 via payroll deductions, but will have the opportunity for full reimbursement by meeting the attendance criteria.

  • Weekly paid employees agree to have $10 per week deducted after taxes from their paycheck for six weeks  (March 15 through April 19) for a total of $60
  • Semi-weekly paid employees agree to have $20 deducted after taxes from three paychecks (March 15 through April 14), for a total of $60

Reimbursement

You will receive full reimbursement of $60 via payroll if you fulfill the following:

  • complete the pre-and post-eating cycle assessment
  • attend four of the six 45-minute Teams sessions
  • complete the post-program evaluation

Throughout the program, trained Am I Hungry?® facilitators, Gail Grozalis and Kim DeStefano will guide participants to:

  • Understand why diets don’t work for most people
  • Be in charge of their eating, instead of feeling a lack of control
  • Consistently eat the foods they love without guilt or overeating
  • Learn how to balance eating for nourishment with eating for enjoyment
  • End mindless, emotional eating
  • Restructure thinking from good and bad foods

According to Michelle May, M.D., founder of Am I Hungry?® and author of Eat What You Love, Love What You Eat, “Most diets fail because they are negative and unsustainable, leaving the dieter feeling guilty and disappointed. Diets focus on what people should eat without addressing why they eat in the first place. As a result, the overeating cycle is never really broken. Am I Hungry?® is an inside-out approach to eating and self-care that focuses on changing thoughts and feelings first, so changes in behaviors will last.”

Although participants are not given rigid rules to follow, a study of 229 participants showed improved self-efficacy, significantly increased activity, more healthful eating, and gradual weight loss by a majority of the participants. 90% completed the program and nearly all said they would recommend it.

Research shows that the simple process of checking and recording your blood pressure at least twice a week over four months may lower blood pressure in people with high blood pressure. It also shows that proper nutrition, particularly with sodium reduction, can help lower diastolic and systolic blood pressure.

Syracuse University has continued its partnership with the YMCA of CNY to facilitate the BPSM for active benefits-eligible faculty and staff. This is an evidence-based program developed to support adults with hypertension in lowering and managing their blood pressure.

Take a moment to watch the BPSM info session, then if you think you qualify and would like to, express interest in participating (BPSM is full for Fall 2022).

Throughout the four months, the program focuses on practicing home self-monitoring of blood pressure readings, identifying triggers and adopting healthier eating habits to better manage high blood pressure.  Participants will:

  • Measure and record their blood pressure  at least two times per week
    • all participants will receive their own blood pressure cuff (included with the program) and receive instructions for proper use
  • Meet one-on-one each week with Stephanie Michaels via Microsoft Teams (from week of Oct. 3 through week of Jan. 30, 2023)
  • Attend a 1-hour seminar each month in 204 Maxwell Hall:
    • Thursday, Oct. 20  (Noon – 1 p.m.): Dietary Approaches to Stop Hypertension
    • Thursday, Nov. 17 (Noon – 1 p.m.): Lowering Sodium Intake
    • Thursday, Dec. 15  (Noon – 1 p.m.): Shopping, Preparing and Cooking Food for Better Blood Pressure Management
    • Thursday, Jan. 19 (Noon – 1 p.m.): Heart Healthy Eating for Life

You must be an active benefits-eligible faculty and staff that:

  • is diagnosed with high blood pressure and/or are on antihypertensive medication
  • has not experienced a recent (within the last 12 months) cardiac event
  • does not have atrial fibrillation or other arrhythmias currently
  • does not have or are is at risk for lymphedema

The Blood Pressure Self-Monitoring Program (BPSM) will be delivered by Stephanie Michaels, a YMCA lifestyle coach trained in group facilitation beginning the week of Oct. 3 through the week of Jan. 30, 2023.

There is a maximum number of 12 participants. All persons that watch the info session, qualify and express interest will be placed on a list. Stephanie Michaels will contact everyone that expressed interest by Friday, Sept. 23 to confirm qualifying criteria are met.

Once you have been confirmed to be part of the BPSM program, you will need to:

  • Plan a time to stop by Skytop Office Building the week of Sept. 26 to:
    • Get your blood pressure cuff
    • Sign payroll deduction form and enrollment forms (can also be completed and emailed ahead of time)
    • Sign up for your weekly one-on-one time slot with Stephanie

The standard cost of the Blood Pressure Self-Monitoring is $100.

All participants enrolled in this program will contribute $60 via payroll deductions, but will have the opportunity for a full reimbursement by meeting the attendance criteria as well as blood pressure submissions.

  • Weekly paid employees agree to have $5 per week deducted after taxes from their paycheck for 12 pay periods (Oct. 12 through Dec. 28) for a total of $60.
  • Semi-weekly paid employees agree to have $10 deducted after taxes from their paycheck for six pay periods  (Oct. 14 through Dec. 30) for a total of $60.

All participants enrolled in the BPSM have the opportunity to receive full reimbursement of payroll deductions ($60) by meeting the criteria below.

Here’s how it works!

Reimbursement #1

You will receive a $25 reimbursement if you:

  • Attend 6 out of 8 of your personalized check-ins (weeks 1-8)
  • Take your BP a minimum of 2 times per week using your at-home cuff
  • Provide weekly BP log to YMCA facilitator

You will receive an additional $5 reimbursement if you:

  • Attend 1 of the 2 monthly seminars

Reimbursement #2

You will receive a $25 reimbursement if you:

  • Attend 6 out of 8 of your personalized check-ins (weeks 9-16)
  • Take your BP a minimum of 2 times per week using your at-home cuff
  • Provide weekly BP log to YMCA facilitator

You will receive an additional $5 reimbursement if you:

  • Attend 1 of the 2 monthly seminars

The above equals a total of $60 reimbursed.

Working together to prevent type 2 diabetes

Syracuse University continued its partnership with the YMCA of CNY to facilitate the Diabetes Prevention Program (DPP) for active benefits-eligible faculty and staff. The DPP is a CDC-recognized, evidence-based lifestyle change program developed specifically to prevent or delay type 2 diabetes. It is designed for adults who have prediabetes or are at risk for developing type 2 diabetes, but who do not already have diabetes.

This small-group program offers peer support while helping people eat healthier, increase their physical activity and lose weight.

Take a moment to watch the DPP information session, then if you think you qualify and would like to, express interest in participating (2022-2023 DPP is full).

Individuals who have already been diagnosed with type 1 or type 2 diabetes do not qualify for this pilot program.

In order to qualify for the program, you must be at least 18 years old, overweight (BMI > 25) and at high risk for developing type 2 diabetes indicated by a confirmatory blood value* or a clinical diagnosis of gestational diabetes (GDM) during a previous pregnancy. If a blood value or diagnosis is not available, a qualifying risk score** may be used to enroll.

  1. Must be an active benefits-eligible Syracuse University faculty or staff member.
  2. Prediabetes confirmed via one of three blood tests*:
    1. Fasting glucose = 100 -125mg/dl
    2. 2-hour post prandial glucose = 140- 199mg/dl
    3. HbA1C = 5.7% – 6.4%
  3. If no blood test, qualifying score (9 or higher) on an American Diabetes Association or CDC risk assessment**.

The DPP will be delivered by Stephanie Michaels, a YMCA lifestyle coach trained in group facilitation; Stephanie will transfer accountability to participants over the course of the year-long program.

Group: Tuesdays, noon – 1 p.m. Location: Hall of Languages, Room 500

There is a maximum number of 15 participants. Stephanie Michaels, the intake coordinator from the YMCA of Central New York will contact everyone that expressed interest by Friday, Sept. 30 to confirm qualifying criteria are met.

One-year commitment (26 one-hour sessions):

  • Orientation: Tuesday, Oct. 11
  • 16 consecutive weekly sessions: Tuesdays, Oct. 18—Feb. 14 (no session Nov. 22 or  Dec. 27).
  • Step down to 3 sessions every other week: Tuesdays, Feb. 21, March 7, March 21.
  • Step down to 6 sessions once per month: Tuesdays, April 18, May 16, June 20, July 18, Aug. 22 and Sept. 19.

Two data points (data is recorded in a HIPAA-compliant online tracking system) are collected from participants at each session: weight and minutes of physical activity.

Free YMCA family membership for the first 20 weeks of the program:

  • All enrolled participants will receive the YMCA family membership (more than a $300 value!).
  • The membership can be used at any of the six locations that are part of the YMCA of Central New York.

The standard cost of the National Diabetes Prevention Program is $429.

All participants enrolled in the DPP will contribute $200 to the DPP program via payroll deductions, but will have the opportunity for a full reimbursement by meeting the attendance criteria as well as weight and physical activity session submissions.

  • Weekly paid employees agree to have $5 per week deducted after taxes from their paycheck for 40 weeks (Oct. 19 through July 19, 2023) for a total of $200.
  • Semi-weekly paid employees agree to have $10 deducted after taxes from their paycheck, for 20 pay periods (Oct. 31 through Aug. 15, 2023) for a total of $200.

Reimbursement #1
Core Curriculum part 1: weekly sessions 1—8

Participants who attend a minimum of 6 of the first 8 one-hour core curriculum weekly sessions and submit their weight and physical activity minutes as required by the program, will receive a $40 reimbursement to their paycheck approximately 2 weeks after session 8.

Reimbursement #2
Core Curriculum part 2: weekly sessions 9—16

Participants who attend a minimum of 6 of the 8 one-hour core curriculum weekly part 2 sessions and submit their weight and physical activity minutes as required by the program, will receive a $40 reimbursement to their paycheck approximately 2 weeks after session 16.

Reimbursement #3
Post-Core Curriculum: sessions 17—20

Participants who attend a minimum of 3 of the 4 one-hour post-core curriculum sessions and submit their weight and physical activity minutes as required by the program, will receive a $40 reimbursement to their paycheck approximately 2 weeks after session 20.

Reimbursement #4
Post-Core Curriculum: sessions 21—25

Participants who attend a minimum of 3 of the 5 one-hour post-core curriculum sessions and submit their weight and physical activity minutes as required by the program, will receive a $80 reimbursement to their paycheck approximately 2 weeks after session 25.

To help ensure a healthy, productive, respectful environment in which to work, learn and live, Syracuse University became smoke- and tobacco-free on July 1, 2015.


Tobacco-Free Campus Website

Together, Human Resources, Carebridge and the Syracuse community offer a variety of tobacco cessation resources:


QuitSmart™ Mindfully

Discover a purpose-driven mindfulness solution to help you stop tobacco use.  QuitSmart™ Mindfully is a live, virtual, 10-session mindfulness program taught by an expert teacher. This program will help you build strategies to cope with cravings and address the emotions behind the addiction that keep you feeling stuck. This program includes free Nicotine Replacement Therapy, NRT (gum or patches).

*You must have an eM Life account through Carebridge to access this free program. Check out the steps to sign up.

Medical Benefits

Nicotine Replacement Therapy and Prescription Medication

If you are enrolled in the University’s health benefits coverage through SUBlue, SUOrange or SUPro, you and your enrolled family members are eligible to receive coverage at no cost to you for prescription drugs and FDA-approved over-the-counter products to help you quit tobacco. You will need a prescription from your physician (even for OTC products) and must fill the prescription with a participating pharmacist. Coverage is available at no copay for up to a 180-day supply of:

  • Over-the-Counter Medications (generic or store brand only)
    • Nicotine replacement gum, lozenge or patch
  • Prescription Medications
    • Bupropion sustained-release (generic Zyban) tablet
  • These three prescription medications are covered after you have tried one over-the-counter nicotine replacement product and bupropion sustained-release tablet separately:
    • Chantix tablet
    • Nicotrol inhaler
    • Nicotrol nasal spray

If you have any questions about this coverage, contact Optum Rx at the number on your member ID card.

Carebridge

The full suite of Carebridge’s comprehensive services and resources are available to all those eligible to participate in the University’s medical plan, including benefits-eligible faculty and staff, and their dependents. Call Carebridge at 1.800.437.0911 anytime to assist in tobacco cessation.

  • Information & Resources: Carebridge Wellness Resource Specialists will provide educational information and resources to help callers learn about preparing for and remaining tobacco free. Resources include community-based support as well as internet and phone-based support.
  • Telephonic Consultations: Carebridge provides short-term telephonic consultations with behavioral health clinicians and wellness coaches to assist individuals with cutting back or quitting their tobacco habit.
  • Counseling: Carebridge FSAP referrals are available for in-person counseling for tobacco dependence as well as co-morbid conditions such as stress, depression and anxiety.


Community Resources

If you are ready to quit smoking or using tobacco, there are a variety of resources in the community that have helped many smokers and tobacco users take that first step!