San Jose State University
 
 
 
WELL-BEING WEDNESDAY

University Personnel presents health and
well-being tips for the campus community.
 
 
 
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Photo by: Pixabay

ARE YOU VACCINATED?

COVID-19 vaccinations are now available to everyone age 12 and older. We encourage all employees and campus community members to get the COVID-19 vaccine to protect themselves and their loved ones, as well as the campus and greater community as a whole.

Contact your healthcare provider or visit the California Department of Health’s My Turn website to register for your vaccine appointment. Looking for more information about the vaccine?
 
COVID-19 Vaccine
 
 
 
 
 
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National Fresh Fruit and Vegetable Month
Photo and article by: Nationaldaycalendar.com

As the peak season for many early garden crops find their way into markets, it’s an excellent time to take advantage of these fresh fruits and vegetables and add color to your meals like berries and salads, but don’t hesitate to try exotic produce.

As we head into a season where more variety is available, we get to enjoy the benefits of the summer’s bounty in vibrant color. From zucchini and tomatoes, to leafy greens, onions, and avocado, each provides added fiber, protein, and vital nutrients. Whether we eat them as a snack or on a salad, it’s important to have five servings of fruit and vegetables per day.

HOW TO OBSERVE
Skip the canned and frozen aisle and check out the delicious fresh fruits and vegetables in the grocery and farmers' markets. Pick your own fruit and vegetable at a farm and bring home the fruits of your labor. Savor the goodness of these delicious foods and use #FreshFruitAndVegetableMonth to share on social media. 
 
READ MORE
 
 
 
 
 
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Photo by: United Health Care
Cooking for Better Health

Learn how to make healthier food at home by adding healthy fats and flavor for you and your family. 
 
 
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Photo by: United Health Care 
Hydration and Healthier Beverages

Learn the importance of water, define dehydration and its symptoms, review hydration through food sources and the nutritional content of popular beverages. 
 
 
 
 
 
 
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Downtown San Jose Farmers' Market has Relocated
Photo and article by: San Jose Farmers' Market 

The Downtown San Jose Farmers' Market has relocated to the SoFA district from the San Pedro area where the market has been located for the past several years.

Come out and enjoy fresh seasonal produce from more than 20 regional growers selected by our partners at the Pacific Coast Farmers’ Market Association. There is more than fresh fruit and vegetables. You can listen to live music, grab some hot food for a quick lunch and shop at special artisan vendor booths. 

 
LEARN MORE
 
 
 
 
 
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We want to hear your good news!

University Personnel would like to highlight employee good news in our Well-being Wednesday newsletters. Please share your stories with us, send us photos of an activity you participated in, share "words of wisdom" from your kids, tell us what's been helping you cope through the shelter-in-place. During these trying times, it's important to find the good in things. Your stories can help us all do that.

Not sure what to share? Here are a few ideas to get you started: How are you balancing your time between work and home life?
  • How have you been staying active?
  • A big project that you procrastinated doing for months & finally finished.
  • Something your kids have been involved in.
  • A new volunteer opportunity; a new hobby.
  • You welcomed a new baby, got engaged, got married, or other life events.
  • An act of kindness that someone did for you or you did for someone else.
 
 
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Photo by: Dan Brook

My new book was published today!

Harboring Happiness: 101 Ways To Be Happy

Harboring Happiness offers 101 clear, snappy, and scientifically-supported methods for achieving happiness.

The goal of this easily-digestible book is to liberate readers, not burden them. Everyone wants to be happier, but most people don't want to put in the effort.

Harboring Happiness will appeal to people who want fast, easy solutions. It is very easy to read this book straight through or to jump in and out at any point, making Harboring Happiness useful and accessible to all.

“This is a fantastic, practical, and succinct summary of evidence-based — and heartfelt, inspired — ways to cultivate resilient well-being in stressful times. What a beautiful book!”
Rick Hanson, PhD, author of Neurodharma: New Science, Ancient Wisdom and Seven Practices of the Highest Happiness

Dan Brook
Sociology and Interdisciplinary
Social Sciences

 
 
 
 
 
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Stuck at Home Exercises
Article and photo by: American Institute of Preventive Medicine

There are a lot of options for staying active at home, burning calories, and exercising your heart and lungs by doing more house cleaning and other household chores.

Did you know?
A 150-pound person burns about 130 calories during a 30-minute 3.5 mph walk around the block or about 150 calories by washing the car.

Everything from washing windows to grocery shopping burns calories. The following numbers apply to a 150-pound person doing 30 minutes of activity. If you weigh less, you’ll burn slightly fewer calories. If you weigh more, you will burn slightly more calories. And the more muscle you put into it, the more calories you’ll burn.

Here are a few examples of house cleaning activities: 
  • Rearranging furniture – 225
  • Doing laundry – 210
  • Walking the dog – 147
  • Raking leaves – 144
  • Mopping the floor – 140
  • Washing dishes – 75
Other calorie burning tips, if you are able:
  • Take the stairs instead of the elevator – 306
  • Park the car farther from your destination and walk – 227
  • Carry your grocery bags to the car – 190
 
Learn More
 
 
 
 
 
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Pre-Walk Warm-Up Routine
Article and Picture by: PBS

Before you start walking, it is important to warm up first. Increasing the temperature in your muscles and joints and increasing blood flow will make you more comfortable when you exercise and reduce the risk of injury.

Try these warmups before walking: 
  • Ankle circles: Do 6 to 8 circles then reverse the direction of your circle and do 6 to 8 more. Switch feet and repeat.
  • Leg swings: Your foot should swing no higher than a foot or so off the ground. Do 15 to 20 swings on each leg.
  • Arm circles: Hold both arms straight out to your sides, making yourself into the letter T. Shake out your arms, then repeat with 10 to 12 forward circles.
 
 
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Fitness Program:
5 Steps to Get Started

Picture by: Pixabay
Article by: Mayo Clinic

Are you thinking about starting a fitness program? Good for you! You're only five steps away from a healthier lifestyle.

Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight and even improve your sleep habits and self-esteem.

Start a fitness program in only five steps.
  1. Assess your fitness level
  2. Design your fitness program
  3. Assemble your equipment
  4. Get started
  5. Monitor your progress
 
 
 
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LifeMatters by
Empathia Services

Are you experiencing anxiety with everything that's happening across the country and around the world? 

Are you worried about returning to work and trying to figure out day care for your children?

You’re not alone. There are many employees feeling this way.

SJSU has partnered with LifeMatters by Empathia for your counseling and employee assistance needs. 

Contact Empathia for more information:
 
 
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Rebecca Ochoa
Counselor for Faculty and Staff

Employees are also welcome to contact Rebecca Ochoa, SJSU's dedicated counselor for faculty and staff.

Rebecca comes to us from Empathia, our Employee Assistance Program (EAP) provider. 

She is here to help and listen, so don’t hesitate to reach out!

Please note, these services are only available to faculty and staff on the state side, not those in auxiliary organizations.

Student employees may contact Counseling and Psychological Services (CAPS) for assistance. 
 
 
 
 
 
 
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Homebuying 
Informational Sessions
Additional Resources 
  • Find more health and well-being resources in MyWell-being on the UP website
  • SJSU Staff Council encourages staff campus engagement, promotes a positive staff culture and actively participates in University affairs. 
 
Upcoming Webinars
  • Kaiser Permanente: Thriving Schools-Stories of the Next Normal from our Schools, Districts and Families webinar recording

  • Kaiser Permanente: Thriving Schools:- Voices of Change: Still We Rise.Recording Educational Theatre, in support of Kaiser Permanente's equity, inclusion, and diversity efforts Friday, June 18, 2021 @ 4:00 PM PST Register
  • Kaiser Permanente: Coronavirus/COVID-19: Mental Health & Wellness Webinar Series: webinar recording
  • Kaiser Permanente: Coronavirus/COVID-19: Get the latest updates and response: webinar recording
Online Training Opportunities
 
 
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San Jose State University
One Washington Square
San Jose, CA 95192

 
Last Updated Aug 31, 2022