Year: 2025

Fueling Your Body: The Importance of Nutrition & Healthy Eating

Posted on by Miasha Wilson

March is National Nutrition Month, a time to highlight the importance of balanced meals, mindful eating, meal prepping, and hydration. A well-balanced diet plays a critical role in maintaining energy levels, supporting immune function, and promoting overall health. By making informed choices about food and nutrition, individuals can improve their quality of life and prevent chronic diseases.

The Importance of Balanced Meals

A well-balanced meal consists of a mix of macronutrients—proteins, carbohydrates, and healthy fats—along with essential vitamins and minerals. The U.S. Department of Agriculture (USDA) recommends filling half your plate with fruits and vegetables, a quarter with whole grains, and the remaining quarter with lean proteins (USDA, 2023). Incorporating nutrient-dense foods into daily meals can enhance overall well-being and reduce the risk of conditions such as heart disease, diabetes, and obesity (Academy of Nutrition and Dietetics, 2023).

Meal Prepping for Success

Meal prepping is an effective way to ensure healthy eating habits while saving time and money. Planning meals in advance helps prevent unhealthy last-minute food choices and provides better portion control (Harvard T.H. Chan School of Public Health, 2023). Key strategies include:

  1. Planning Weekly Meals – Create a grocery list with nutritious ingredients.
  2. Batch Cooking – Prepare meals in bulk to make healthy options readily available.
  3. Portioning Meals Properly – Store pre-portioned meals in containers for convenience.
  4. Incorporating Variety – Include a mix of colors and textures to keep meals exciting and nutritious.
Mindful Eating Practices

Mindful eating involves paying attention to hunger and fullness cues, savoring flavors, and minimizing distractions while eating. Studies show that mindful eating can help with weight management, improve digestion, and foster a healthier relationship with food (Kabat-Zinn, 2021). To practice mindful eating:

  • Eat slowly and chew thoroughly.
  • Avoid eating in front of screens.
  • Recognize emotional eating triggers.
  • Appreciate the sensory aspects of food.
The Power of Hydration

Water is essential for nearly every function in the body, from regulating temperature to aiding digestion and cognitive function. The National Academies of Sciences, Engineering, and Medicine recommend a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including fluids from food and beverages (NASEM, 2023). To stay hydrated:

  • Carry a reusable water bottle.
  • Infuse water with fruits or herbs for flavor.
  • Set hydration reminders throughout the day.
  • Eat water-rich foods like cucumbers, oranges, and watermelon.
Health and Wellness Benefits Related to Nutrition

In this section, we will review the benefits available to you when enrolling in one of our medical plans.

Please log in to ASR’s portal to explore their Health Engagement and Healthcare Choices platforms, both offered at no cost. The Health Engagement platform features a quick, 10-minute Health Assessment that provides you with a personal wellness score, an optimal score, and an average score based on individuals in your age group. Your dashboard will highlight your top three areas for improvement and offer monthly tools and guides to support your wellness journey.

The Healthcare Choices platform allows you to shop for care and earn rewards when selecting services at lower-cost facilities, helping you make informed healthcare decisions while saving money.

As a value-added benefit, K employees have access to K Dining, which offers discounted meal plans. At K Dining, you’ll enjoy fresh, made-from-scratch meals designed by expert chefs with your needs in mind. K Dining prioritizes high-quality ingredients, local and sustainable food sources, and customizable meal options to accommodate various dietary needs, with the goal to provide flavorful, nutritious meals prepared with care.

We’re excited for you to experience the delicious and wholesome options available at K Dining! Please visit the K Dining webpage to learn more information and review the weekly menu.

Conclusion

Adopting healthy eating habits and prioritizing nutrition can lead to a more energetic, productive, and fulfilling life. This National Nutrition Month, take small steps toward better nutrition by incorporating balanced meals, meal prepping, mindful eating, and hydration into your daily routine.

References
  1. Academy of Nutrition and Dietetics. (2023). Healthy eating patterns. https://www.eatright.org/food/nutrition/healthy-eating

  2. Harvard T.H. Chan School of Public Health. (2023). Meal planning and prepping. https://www.hsph.harvard.edu/nutritionsource/meal-planning/

  3. Kabat-Zinn, J. (2021). Mindful eating: Developing a healthy relationship with food. Journal of Mindfulness, 12(3), 215-230. https://doi.org/10.1016/j.jom.2021.03.004

  4. National Academies of Sciences, Engineering, and Medicine. (2023). Dietary reference intakes for water. https://www.nationalacademies.org/water-intake

  5. U.S. Department of Agriculture. (2023). MyPlate dietary guidelines. https://www.myplate.gov/eat-healthy

Physical Activity & Movement: Boost Your Energy and Well-Being

Posted on by Miasha Wilson

Regular movement is essential for maintaining physical health, boosting mood, and enhancing overall well-being. With busy schedules and sedentary work environments, finding ways to incorporate physical activity into daily routines is crucial. Encouraging active breaks, stretching, and engaging in different forms of exercise can help improve focus, productivity, and long-term health outcomes.

The Benefits of Physical Activity

Engaging in regular movement offers numerous benefits for both the body and mind. Research indicates that physical activity can reduce stress, improve cardiovascular health, and enhance cognitive function (CDC, 2023). Some key benefits include:

  • Increased Energy Levels – Movement boosts circulation and oxygen flow, reducing fatigue.
  • Improved Mood – Exercise releases endorphins, helping to decrease stress and anxiety.
  • Reduced Risk of Chronic Illness – Regular activity lowers the likelihood of heart disease, diabetes, and obesity (WHO, 2023).
  • Enhanced Focus and Productivity – Short movement breaks can lead to better concentration and problem-solving skills.
Encouraging Active Breaks at Work

Prolonged sitting has been linked to numerous health risks, including musculoskeletal pain and reduced metabolic function. Incorporating movement into the workday can help mitigate these risks. Consider these simple ways to stay active:

  • Set a Movement Reminder – Use a timer or app to prompt short breaks every 30–60 minutes.
  • Walk and Talk – Take phone calls or virtual meetings while walking to increase daily steps.
  • Standing Desk Options – Alternate between sitting and standing to encourage better posture.
  • Take the Stairs – Opting for stairs over elevators adds extra movement throughout the day.
Stretching for Workplace Wellness

Stretching helps reduce tension, improve flexibility, and prevent stiffness from prolonged sitting. A few workplace-friendly stretches include:

  • Neck Rolls – Slowly roll your head from side to side to ease tension.
  • Seated Spinal Twist – While seated, turn your torso to one side and hold for a deep stretch.
  • Shoulder Shrugs – Lift and release shoulders to alleviate upper body stress.
  • Leg Extensions – Extend legs while seated to promote circulation and reduce stiffness.
Exploring Different Exercise Routines

Finding an exercise routine that fits personal preferences and lifestyles makes staying active enjoyable. Options include:

  • Cardio Workouts – Activities like walking, jogging, cycling, or swimming improve heart health.
  • Strength Training – Resistance exercises using weights or body weight enhance muscle tone and endurance.
  • Yoga & Pilates – These practices focus on flexibility, balance, and core strength.
  • Group Fitness & Sports – Engaging in team sports or group fitness classes provides motivation and social interaction.
Wellness Benefits Related to Physical Activity

Kalamazoo College offers a variety of fitness & wellness programs available to all faculty, staff, and retirees. Our offerings include group exercise classes, specialty events, wellness workshops, challenges, and more!

If you’re interested in taking advantage of our fitness and wellness programs but are facing scheduling conflicts, please consider our flexible scheduling policy. This may help remove barriers and support you in achieving your fitness and wellness goals.

Conclusion

Incorporating movement into daily life doesn’t require drastic changes—it’s about making small, sustainable choices to stay active. Whether through stretching at work, taking active breaks, or engaging in regular exercise routines, prioritizing movement leads to improved health, energy, and overall well-being.

References
  1. Centers for Disease Control and Prevention (CDC). (2023). Physical activity and health benefits. https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm
  2. World Health Organization (WHO). (2023). Physical activity fact sheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity

The Power of Sleep: Prioritizing Rest for Better Health

Posted on by Miasha Wilson

Sleep is one of the most vital components of overall well-being, yet it is often overlooked in our fast-paced lives. Sleep Awareness Week, observed from March 10-16, serves as a timely reminder of the importance of sleep hygiene, the benefits of quality rest, and the consequences of sleep deprivation. Understanding and prioritizing sleep can lead to improved mental clarity, physical health, and overall productivity.

The Importance of Sleep Hygiene

Sleep hygiene refers to the practices and habits that contribute to restful and restorative sleep. Establishing a consistent bedtime routine, minimizing screen time before bed, and creating a comfortable sleep environment can enhance sleep quality (National Sleep Foundation, 2023). Experts recommend at least 7-9 hours of sleep per night for adults to maintain optimal health (Centers for Disease Control and Prevention [CDC], 2023).

The Impact of Sleep Deprivation

Lack of sleep can have significant short- and long-term effects on health. Research shows that chronic sleep deprivation increases the risk of heart disease, obesity, diabetes, and weakened immune function (Watson et al., 2022). Additionally, poor sleep negatively affects cognitive performance, mood regulation, and workplace productivity (Hirshkowitz et al., 2021). Inadequate rest can also contribute to workplace accidents and errors, emphasizing the need for proper sleep among employees (National Institute for Occupational Safety and Health [NIOSH], 2023).

Tips for Better Sleep

Follow this tips to achieve a more restful sleep:

  1. Stick to a Schedule – Go to bed and wake up at the same time every day, even on weekends.
  2. Create a Relaxing Bedtime Routine – Engage in calming activities such as reading, stretching, or meditation before bed.
  3. Limit Stimulants – Reduce caffeine and alcohol intake, especially in the evening.
  4. Optimize Your Sleep Environment – Keep your bedroom cool, dark, and quiet.
  5. Reduce Screen Time – Avoid electronic devices at least an hour before bedtime to minimize blue light exposure.
Our Sleep Health Benefits

Did you know that a sleep study, if medically necessary, is a covered benefit under both the black and orange plans, with the appropriate cost-sharing requirements. A sleep study, or polysomnography, is a valuable diagnostic tool used to evaluate sleep patterns and identify potential sleep disorders. It provides comprehensive data on brain activity, breathing, heart rate, and oxygen levels, helping healthcare professionals diagnose conditions such as sleep apnea, restless leg syndrome, and narcolepsy. By accurately diagnosing sleep issues, a sleep study enables doctors to recommend personalized treatments, leading to improved sleep quality and overall health.

One of the key benefits of a sleep study is its ability to address the root causes of sleep disturbances, which can significantly impact daytime functioning. With better sleep, individuals often experience improved cognitive function, better mood, and increased energy levels. Additionally, treating underlying sleep disorders can help prevent complications such as heart disease, stroke, and high blood pressure. Ultimately, a sleep study not only aids in diagnosing specific conditions but also plays a crucial role in enhancing overall well-being.

If interested in learning more about this benefit or to shop for other care, please visit our ASR Healthcare Choices and Rewards Programs page where you can find out more information.

Conclusion

Recognizing the importance of sleep and making conscious efforts to improve sleep habits can lead to a healthier, more productive life. During Sleep Awareness Week, take the opportunity to evaluate your sleep patterns and implement changes that support long-term well-being. If needed, talk with your physician about whether a sleep study may be right for you.

References
  1. Centers for Disease Control and Prevention. (2023). How much sleep do I need? https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html.
  2. Hirshkowitz, M., Whiton, K., Albert, S. M., Alessi, C., Bruni, O., DonCarlos, L., … & Croft, J. B. (2021). National Sleep Foundation’s sleep time duration recommendations: Methodology and results. Sleep Health, 7(4), 365-379. https://doi.org/10.1016/j.sleh.2021.03.002.
  3. National Institute for Occupational Safety and Health. (2023). Workplace fatigue and safety. https://www.cdc.gov/niosh/topics/fatigue/default.html.
  4. National Sleep Foundation. (2023). Healthy sleep tips. https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips.
  5. Watson, N. F., Martin, J. L., Wise, M. S., Carden, K. A., Curhan, G. C., & Peppard, P. E. (2022). Delayed and insufficient sleep are associated with heightened disease risk. Sleep Health, 8(2), 143-150. https://doi.org/10.1016/j.sleh.2022.01.004.

Prioritize Your Health: National Cancer Prevention Month Tips

Posted on by Miasha Wilson

Cancer continues to be a leading cause of illness worldwide, but the good news is that many cancers can be prevented through healthy lifestyle choices, early detection, and proactive healthcare. This February, in honor of National Cancer Prevention Month, we’re highlighting key steps to help you lower your cancer risk and enhance your overall well-being.

Step 1: Adopt Healthy Lifestyle Choices

Living a healthy lifestyle can significantly reduce your cancer risk. Here’s how you can take charge:

  • Eat a balanced diet – Focus on nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins while cutting back on processed foods and added sugars.
  • Stay active – Aim for at least 150 minutes of moderate exercise each week, such as walking, cycling, or swimming.
  • Limit alcohol and avoid tobacco – Smoking is a major cancer risk factor, and alcohol use is linked to various cancers. Quitting smoking and moderating alcohol intake can have a huge impact on your health.
Step 2: Prioritize Screenings & Early Detection

Routine screenings can help detect cancer early, when treatment is most effective. Make sure to stay up-to-date on recommended screenings, including:

  • Mammograms for breast cancer detection
  • Colonoscopies for colorectal cancer screening
  • Pap smears for cervical cancer detection
  • Skin checks for changes in moles or new growth
  • Prostate screenings for men over 50 (or earlier if at higher risk)
  • Talk to your healthcare provider to determine which screenings are right for you based on your age, gender, and family history.
Step 3: Understand HPV & Cancer Risk

Human papillomavirus (HPV) is a common virus that can lead to certain cancers, including cervical, throat, and anal cancer. The good news? The HPV vaccine can prevent most of these cancers when administered at the recommended ages. If you or your family members haven’t been vaccinated, consider discussing it with your healthcare provider.

Step 4: Manage Stress & Prioritize Workplace Wellness

Chronic stress can weaken your immune system, increasing vulnerability to illness, including cancer. Managing stress effectively can boost your overall health:

  • Practice mindfulness – Meditation, deep breathing, or yoga can all reduce stress. If you’re new to mindfulness, YouTube has a wealth of guided sessions to help you get started. Stay tuned for upcoming wellness programs, too!
  • Get quality sleep – Aim for 7-9 hours per night to help your body stay strong and healthy.
  • Take breaks – Short walks, stretching, or simply stepping away from work for a few minutes can do wonders for your mental and physical well-being.
Your Health Benefits & Preventive Care

At Kalamazoo College, employee well-being is a top priority and key to creating a thriving community. We encourage you to take advantage of the following benefits aimed at supporting cancer prevention and early detection:

Outpatient Physician Services
  • Telemedicine E-Visits: Covered with $0 co-payment per visit and billed by Amwell. Use Service Key: ASRCOPAYWAIVED
  • Primary Care Provider Office Visits: $10 (orange plan) to $25 (black plan) co-payment per visit, with 100% coverage after the co-payment for in-network services.
  • Specialist Office Visits: $10 (orange plan) to $40 (black plan) co-payment per visit, with 100% coverage after the co-payment for in-network services.
Routine Preventive Care
  • Mammograms: 100% covered, with the deductible waived for routine mammograms. This includes other essential screenings like colonoscopies.
  • Flu Shots and Immunizations: 100% covered, with the deductible waived.
  • Preventive Screenings: Includes routine X-rays, and lab tests, all with 100% coverage for preventive services, including cancer screenings.

This February, make wellness a priority—schedule your preventive screenings and adopt healthier habits to safeguard your long-term health! For more details or to explore available wellness resources, reach out to Hr.Benefits@kzoo.edu.

References
  1. American Cancer Society: www.cancer.org
  2. Centers for Disease Control and Prevention (CDC): www.cdc.gov
  3. Kalamazoo College Healthcare Benefits: https://hr.kzoo.edu/benefits/healthcare/
  4. National Cancer Institute: www.cancer.gov

American Heart Month: Prioritizing Cardiovascular Health

Posted on by Miasha Wilson

Your heart works hard for you every day—let’s return the favor! February is American Heart Month, and it’s the perfect time to focus on cardiovascular health. Heart disease remains the leading cause of death in the U.S., but many risk factors are preventable through routine screenings, healthy habits, and stress management.

Why Heart Disease?

preventable through lifestyle choices and early detection. American Heart Month serves as a reminder to take proactive steps toward better heart health, including:

  • Maintaining a Healthy Diet – Incorporate more fruits, vegetables, whole grains, and lean proteins while reducing processed foods and added sugars. Pro-tip: Include food groups that make your plate as colorful as possible!
  • Staying Active – Engage in at least 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or yoga.
  • Managing Stress – Practice mindfulness techniques like meditation, deep breathing, or journaling to reduce stress levels.
  • Routine Check-Ups – Regular health screenings can detect high blood pressure, cholesterol issues, or other heart disease risk factors early on.
How Benefits at K Relates

At Kalamazoo College, we are committed to supporting your well-being. As part of our employee benefits package, you have access to a variety of free preventive care services that can help you stay on top of your heart health:

  • Blood Pressure Screenings – High blood pressure is a silent risk factor for heart disease. Get checked regularly!
  • Cholesterol & Diabetes Testing – These screenings help detect early warning signs of heart disease.
  • Weight & Nutrition Counseling – Get guidance on heart-healthy eating habits.
  • Smoking Cessation Programs – Resources are available to help you quit smoking for good.
  • Mental Health Support – Managing stress is key to heart health. Counseling services are included in your benefits.
Next Steps

Your health matters—take a proactive step toward a stronger heart today! If you have any questions about your wellness benefits, reach out to hr.benefits@kzoo.edu.

🩺 Schedule Your Free Preventive Screenings
Make an appointment with your healthcare provider for your annual heart health check-up. Most screenings are fully covered under our preventive care benefits.

🚶 Join the 10K Steps a Day Challenge!
Stay active and reduce your heart disease risk by taking 10,000 steps per day. Track your progress and stay motivated with coworkers!

🥗 Explore Heart-Healthy Dining Options
Visit the cafeteria to check out heart-smart meal options that support cardiovascular health. Pro-Tip: Ensure your plate contains a colorful array of food.

💡 Learn More
Log in to asrhealthbenefits.com to review your preventive care benefits and find in-network providers for heart health screenings.

References
  1. American Heart Association. (2025). “Life’s Essential 8: Your Checklist for Heart Health.” Retrieved from www.heart.org.
  2. Centers for Disease Control and Prevention. (2025). “Heart Disease Facts.” Retrieved from www.cdc.gov.

2025-26 Holiday Schedule Released

Posted on by Renee Boelcke

Mark your calendars! The 2025-26 Holiday Schedule is available in the Employee Relations section of the HR site and is also found below. Questions can be directed to renee.boelcke@kzoo.edu.

NameDate Observed
Independence DayFriday, July 4, 2025
Labor DayMonday, September 1, 2025
Thanksgiving DayThursday, November 27, 2025
National Native American Heritage DayFriday, November 28, 2025
Holiday BreakWednesday, December 24, 2025
Holiday BreakThursday, December 25, 2025
Holiday BreakFriday, December 26, 2025
Holiday BreakMonday, December 29, 2025
Holiday BreakTuesday, December 30, 2025
New Year’s EveWednesday, December 31, 2025
New Year’s DayThursday, January 1, 2026
Hornet Holiday*Friday, January 2, 2026
Martin Luther King, Jr. DayMonday, January 19, 2026
Memorial DayMonday, May 25, 2026
*Bonus Day

HR Buzz: Flexible Spending Service Inquiry

Posted on by Renee Boelcke

Kalamazoo College offers flexible spending as part of our benefits package. Acrisure/Burnham and Flower administer the flexible spending services. Flexible spending participants are invited to provide useful feedback to ensure that the service experience is as strong as possible. No identifying information is requested on this short, voluntary survey.

Thank you!