Wellness Information and Resources

In support of Buffalo State's commitment to help our faculty and staff in their quest for personal “wellness,” we offer you the following information and resources to help you achieve your goals.

We often hear the word "wellness" in the news, on billboards, in conversation, and even at work. Interestingly, there is no universally-accepted definition of wellness. There is, however, a set of common characteristics seen in most thoughtful attempts at a definition of wellness. We generally see a reference to a “state of well-being,” or a “state of acceptance or satisfaction with our present condition.” Wellness is an active process of becoming aware of and making choices toward a more successful existence.

• Process means that improvement is always possible
• Aware means that we are continuously seeking more information about how we can improve
• Choice means that we consider a variety of options and select those in our best interest
• Success is determined by each individual to be their collection of life accomplishments
   

Good nutrition is the key to a healthy lifestyle. A healthy diet includes eating a variety of foods from the basic food groups: protein, such as meat, eggs, and legumes; dairy; fruits and vegetables; grains, such as breads and pasta; and fats and sweets. As simple as it sounds, it's not always easy to get the nutrition you need. You may eat more of your favorite foods from only one food group, and as a result, avoid others. Or perhaps you opt for convenience over quality when you are hungry.

A healthy diet requires some planning and purpose and an effort to include a variety of foods in your meals. If you look closely at how you eat, you might find you aren't getting enough nutrients because you don't get the recommended number of servings from each food group. Although there is some debate about the best formula for a healthy diet, most experts agree that the most important elements of healthful eating are:

• To eat a daily diet that helps you either lose weight or keep your weight in the range that is considered "healthy" or "ideal" for your height and gender
• To choose a diet that is low in saturated fat and cholesterol, and moderate in total fat intake
• To eat foods high in fiber
• To reduce the number of calories in your diet that come from processed sugars
• To choose and prepare foods with less salt
• Watch intake of sugar, alcohol, saturated fat and trans fat
• To drink the daily recommended amount of water: 8 to 10 cups (64 to 80 ounces) of water a day
• If you drink alcoholic beverages, drink them in moderation (no more than one drink per day for women and no more than two drinks per day for men)

RESOURCES	WHAT YOU WILL FIND
American Dietetic Association	Helpful tips and information that promote good health and nutrition
Eat Well Guide	A free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, and restaurants in the United States and Canada
Free Dieting.com	Tips, guides, nutrition FAQ, and calculators for daily calorie needs, body mass index, ideal body weight, body fat percentage
Healthy Options Buffalo	Nutritional information about menu options at Western New York area restaurants, a calorie counter and tips for making healthy choices when dining out
Local Harvest	Resources and directory of organic and locally grown food
Medline Plus	From the National Institute of Health, nutrition tips and information on various food groups
Nutrition.gov	Nutrition articles, dietary guidelines, food pyramid information, and tools to determine calories and nutrients in foods
U.S. Department of Agriculture	Get a customized eating plan that is right for you based on the elements of the food pyramid
The Vegetarian Resource Group	Support and resources for vegetarians, including recipes and restaurant information

Fitness and Weight Management

Physical Activity

Regular exercise is a critical part of staying healthy. People who are active live longer and feel better. Exercise can help you maintain a healthy weight. It can delay or prevent diabetes, some cancers and heart problems.

Most adults need at least 30 minutes of moderate physical activity at least five days per week. The key is to find the right exercise for you. If it is fun, you are more likely to stay motivated. You may want to walk with a friend, join a class or consider joining a gym.

The difficulty of finding the right equipment, a convenient work-out location, the time, or the money are all common reasons for avoiding exercise. Fortunately for Buffalo State’s faculty and staff who want to be healthier, stronger, or trimmer, the Fitness Center is the answer. Buffalo State’s Fitness Center, located in the Houston Gym, includes high performance exercise equipment, consisting of the latest in cardiovascular and strength training technology. In all, there are 45 exercise stations plus 25 pieces of cardio equipment. To find out more about the Fitness Center and what it can do for you, e-mail Nick DeMarsh or call extension 3816.

Check out these resources that promote physical fitness and health:

Weight Control

If you are overweight, you are not alone. Sixty-six percent of adults in the U.S. are overweight. Achieving a healthy weight can help you control your cholesterol, blood pressure and blood sugar. It might also help you prevent weight-related diseases, such as heart disease, diabetes, arthritis and some cancers.

Eating too much or not being physically active enough will make you overweight. To maintain your weight, the calories you eat must equal the energy you burn. To lose weight, you must use more calories than you eat. A weight-control strategy might include:

• Choosing low-fat, low-calorie foods
• Eating smaller portions
• Drinking water instead of sugary drinks
• Being physically active
  

Weight Watchers at Work

The Buffalo State Employee Assistance Program is continually hosting a Weight Watchers at Work program on Thursdays at noon in E. H. Butler Library 208.

As of January 2012, program participants must register for a monthly pass costing $39.99 each, payable by credit card, debit card, or PayPal. All interested Weight Watchers participants must register through the website.  Buffalo State's Employer ID = #56184 and the Employer Passcode = WW56184.  If you are not interested in attending the At Work program but wish to participate in Weight Watchers, please register through this site so Buffalo State gets the head count.

Visit the EAP website for more information or e-mail Melissa Slisz.

Preventive Screenings

One of the most important ways to maintain a healthy lifestyle in addition to remaining physically active and eating right is to get regular preventive screenings. For more information about what types of screenings are important for your particular health maintenance, see your doctor and ask questions. It just might save your life.  The American Cancer Society recommends these screening guidelines for most adults and the National Cancer Institute provides information on Screening and Testing to Detect Cancer.

Leaves for Cancer Screenings:  Screenings for breast cancer and prostate cancer are an important way to ensure good health. At Buffalo State, we want to make sure you take care of yourself by getting regular health screenings, and we make it easier for you to find time to get important screenings for breast cancer and prostate cancer by providing up to four hours of leave per year for eligible faculty and staff. For more information, visit Paid Leave for Breast and Prostate Cancer Screening.
 

Everyday Health and Wellness

Here are some resources that support health and wellness:

If you need help finding additional resources or have a problem you would like to discuss with someone in person, please contact:
Buffalo State’s Employee Assistance Program at 878-6699.