myHR: July 10, 2024

A Winner for Wellness

This past June, in honor of Employee Health and Wellness Month, Penn Healthy You prompted faculty, staff, and postdocs to share their favorite personal health and well-being regimens on Virgin Pulse, Penn's wellness platform partner. Respondents who entered their contact information were eligible for a prize drawing.

The Penn Healthy You team would like to extend hearty congratulations to Jenna Ratke, a Research Coordinator and Athletic Trainer from the Athletics Department, for winning this year's Employee Health and Wellness Month drawing! Ratke will receive a wellness prize bag with Penn gear and items to support her well-being.

For her wellness regimen, Ratke says, "I make sure to buy healthy groceries that I can use to make good, filling snacks and meals. I limit my eating out and enjoy cooking for myself throughout the week. I take walks throughout the day and take mental breaks every so often. I also try to schedule several days a week to connect with friends while also ensuring I have alone time to recharge and do things that I want to do."

Ratke is among 551 survey respondents. Here is a sampling of quotes from other faculty, staff, and postdocs who responded:

"Every Friday, I look at the week ahead and consider what days I might have plans (lunch/dinner meetings or events). Then I figure out how I should plan groceries/meals for the next week. On Sundays, I book workouts for the week on my calendar. I set my exercise clothes on my dresser the night before if I'm doing a morning workout. This helps me feel less rushed and well prepared for a busy work week with good snacks.”

"Having this platform (Virgin Pulse) to coax me into doing physical activity has been a lifesaver. Sharing my progress with my colleagues and focusing on my wellness has made me so much stronger (mentally and physically). I was not someone who was very active prior to this program but now eating better, getting more sleep and making sure I get some physical activity into my daily schedule has become my new normal."

"I have not been great in the past few months but am getting back on track thanks to my RAMP Health Nutritionist. I buy in bulk and am meal planning to make sure I get the right amount of protein, fruit, and veggies daily. I go to the gym 3-4 days a week (using the stationary bike, elliptical, and treadmill) which helps both my physical and mental health and listen to guided meditations. I go to therapy and talk to my support network, including my awesome partner. I'm considering signing up for Pilates as well."

"I try to take daily walks and weekly strength-training classes and eat balanced meals, limiting sugary snacks."

"I pack healthy lunches, walk a lot, ride my bike, and lift weights. I set boundaries for work time."

"I like to exercise a few times a week, take daily walks, talk to friends and family when I need to vent, and eat food that makes me feel good and energized."

“I make sure to drink enough water by refilling my 250mL bottle at least once a day. I also try to plan my three major meals, so that I have access to meals when I get hungry.”

“I work out 5 days a week, making sure to lift heavy weights as well. Weight lifting is good for bone density, agility, and a happy life as I age! I eat well, focus on protein and veggies, and eat processed foods lightly. I drink 100 ounces of water a day and try to walk to the furthest train station to get extra steps in to and from work every day.”

Another way that you can be proactive about your health and well-being is by participating in the Be in the Know 2024-2025 wellness campaign and the Virgin Pulse platform. The annual campaign is available for all benefits-eligible faculty, staff, and postdoctoral researchers and fellows eligible for the Penn Postdoc Benefits Plan. Be in the Know is an opportunity to build healthy habits and feel your best with wellness tools, programs, and resources, plus earn up to $300* in “Pulse Cash” rewards and an opportunity for special recognition as a Be in the Know VIP.

This year’s campaign runs July 1, 2024, through June 30, 2025. So, get started today and make it a game-changing year with Be in the Know 2024-2025.

For more information and details on how to get started, visit the Be in the Know webpage.

*Per IRS guidelines, all Be in the Know rewards are subject to applicable payroll taxes at the time they are earned. Penn will process taxes on any earned rewards through participants' paychecks on a quarterly basis. For the 2024-2025 campaign year, taxes will be processed in October 2024, and January, April, and July 2025 paychecks. Participants will see applicable rewards taxes deducted from their paychecks in these months, if rewards were earned during the prior time period.

August Tuition Benefits Info Sessions

While higher education is priceless, earning a degree can be costly. That’s why Penn’s Tuition Benefits are so popular. If you're a full-time faculty or staff member in a benefits-eligible position, you, your dependent children, and your spouse may be eligible for tuition assistance here at Penn. Your dependent children may also be eligible for tuition assistance at other accredited institutions.

Learn how to utilize this valuable benefit at two upcoming virtual workshops: Using the Tuition Benefit for Dependents on August 6, 12:30 p.m. to 1:30 p.m. and Using the Tuition Benefit for Yourself on August 20, 12:30 p.m. to 1:30 p.m.

Tuition Coverage for Dependents

As a full-time faculty or staff member, you are eligible for tuition benefits for your family after three years of service.

The tuition benefit for dependent children covers 75% of the tuition and technology fees for an undergraduate degree at Penn, or up to 40% of Penn’s tuition for an undergraduate degree at another accredited college or university. This benefit also covers up to 40% of Penn’s undergraduate tuition for enrollment in postsecondary special programs* specifically designed for students with intellectual disabilities.

The tuition benefit for your spouse covers 50% of the tuition and technology fees for an undergraduate degree at Penn.

At the Using the Tuition Benefit for Dependents information sessions, you will learn more about coverage and how to request the benefit using the online tuition management system.

Tuition Coverage for You

You are eligible for tuition benefits for yourself after working in your full-time benefit eligible role for six months.

The tuition benefit for faculty and staff covers 100% of the tuition and certain fees for up to two course units per term. It can be used for undergraduate or graduate coursework at Penn.

The Using the Tuition Benefit for Yourself information session shows how you can use the benefit to further your education as an undergraduate or graduate student.

For detailed information about tuition benefits, visit Penn’s Tuition Benefits pages or contact tuition@hr.upenn.edu.

SEPTA Trolley Blitz Starts Friday

SEPTA’s annual Trolley Blitz will begin Friday, July 12 at 10 p.m. and end Monday, July 29 at 6 a.m. During the Blitz, there will be no trolley service in the tunnels between 13th Street and the 40th Street portal. SEPTA crews will work 24/7 on critical track and power upgrades and maintenance for routes 10, 11, 13, 34, and 36.

For alternate route information and other details, visit the Penn Division of Public Safety website or SEPTA.org.

Tips for Enjoying National Parks

From Independence National Historical Park in Philadelphia to the New Jersey Pinelands Reserve to Delaware’s First State Brandywine Valley trails, our region is home to so many National Park Service sites that it’s easy to take them for granted. Learn how to get the most out of these amazing natural resources with these recommendations from Health Advocate.

Explore, enjoy, repeat: Tips for enjoying local and national parks

Exploring national and local parks can be a rewarding experience, offering a chance to connect with nature, learn about history, and enjoy a variety of recreational activities. Plus, studies have shown that spending time in nature can significantly improve both physical and mental health, reduce stress, improve moods, and enhance overall well-being. Here are some tips to help you make the most of your park visits and reap these health benefits while enjoying the great outdoors.

• Choose your park. Use tools like the National Park Service’s Park Finder to select a park based on your interests and location. Consider the weather, the length of your trip, and the activities you want to do.
• Find out if you need reservations. Some parks require reservations for entry or specific activities. Check the park’s website for details and book in advance to avoid disappointment.
• Know before you go. Research the park’s regulations, trail maps, and any alerts or closures. Download the National Park Service app for up-to-date information.
• Commit to the “Leave No Trace” principles. Read about the principles here to help you prepare for your park trip.
• Plan appropriately. Depending on how you’d like to spend your time at the park, make sure you’re prepared for the day.
  • Always let someone know your plans and expected return time.
  • Pack nutritious snacks or a healthy meal, plus plenty of water or sports drinks to hydrate (as permitted by the park)
  • Wear and bring appropriate gear. If you’re walking on trails or hiking, make sure you have the right shoes; if you’re using a volleyball net or ball field, bring balls, bats, rackets, etc.—whatever is appropriate and necessary for the activities you plan to do at the park
  • Consider bringing a first aid kit in case of injuries
  • Be prepared to avoid common health hazards; click here for tips
  • Know how to keep summer bugs at bay with help from this blog post
  • Bring your camera to capture memorable moments and beautiful landscapes, but be mindful of your surroundings and other visitors
• Enhance your experience. Participate in ranger-led tours and educational programs to learn more about the park’s history, geology, and ecology.
• Consider giving back by volunteering. Many parks offer opportunities to help with conservation efforts and visitor services.

Taking care of our local and national parks when you visit them will help protect them so that everyone, including future generations, can enjoy them.

This article first appeared in the Health Advocate Blog on June 24, 2024. It was reprinted with permission from Health Advocate.

Brief Summer Hiatus for myHR

The myHR newsletter will take a short break from bi-weekly publication now through August 20. During this time, please watch for news and announcements and 3 Things to Start Your Week at www.hr.upenn.edu.

During the break, the Division of Human Resources will keep faculty and staff informed about programs and activities through direct email announcements. Human Resources may publish special myHR bulletins as needed to keep you up to date on workplace-related events and information that may arise before the start of the fall term. We look forward to resuming our regular publication schedule on August 21.

Healthy Meals: Vegan Watermelon Fruit Pizza

Summer’s heating up and the watermelon fruit pizza from Eating Well is great for a quick snack when you need to cool down. Enjoy a colorful assortment of fruits that’s easy to make on days you need something to keep you refreshed. Family and friends can enjoy this dish at a picnic. It’s also a great snack for kids to enjoy after a day at the pool or playing outside. This delightful watermelon pizza can be paired with granola if you need some extra protein or fiber.

Click here to send us your healthy recipes and tips.


Ingredients

1/2 cup unsweetened coconut-milk yogurt alternative

1 teaspoon pure maple syrup

1/4 teaspoon vanilla extract

2 large round slices watermelon (1 inch thick), cut from the center of the melon

2/3 cup sliced strawberries

1/2 cup halved blueberries or blackberries

2 tablespoons toasted unsweetened coconut flakes

Directions

1. Combine yogurt alternative, maple syrup and vanilla in a small bowl.
2. Cut each watermelon round into 8 wedges.
3. Spread 1/4 cup of the yogurt mixture over each watermelon round.
4. Top with strawberries and blueberries (or blackberries).
5. Sprinkle with coconut.

Meet With a Registered Dietitian Today!

• One-on-One, virtual sessions you can schedule at any time that works for you
• 100% covered under many insurance plans
• Available to spouses and dependents
• Fill out the Ramp Health Nutrition Counseling Sign Up Form or call 800-484-7720.
  

Did You Know: Penn Museum Free Admission for Military and Families

Penn Museum, which is free to PennCard holders and veterans, also offers free admission to military personnel and their families now through Labor Day as part of a national Blue Star Museums initiative. For other participating destinations across the United States, visit the Blue Star Museums map. For more details about the program and connecting with military families visit Blue Star Museums-Blue Star Families.