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Well-U Employee Wellness Program logo

Congratulations to Sharon Benson 2007 EWLW participant.

In September 2007 Rochester received an award from the US Secretary of Health and Human Services (Leavitt) for the work being done in Rochester with the "eat well. live well." challenge.

Sharon Benson's (Fac/ResLife Secretary) success story about her experience with eat.well.live.well. was chosen to be included in the Rochester's Business Alliances press kit.

Way to go Sharon!!!

U of R employees enjoy healthy choices at the House of Six Nations Cafeteria in the Medical Center

Healthy Eating

Good nutrition is the cornerstone of wellness. Healthy foods play a vital role in fortifying the body, as well as providing a general sense of well-being.  Well-U will assist employees in making proficient dietary decisions by:

  • Highlighting the places on campus and the Rochester community that serve healthy food choices.
  • Raising the awareness of uncommon yet healthy foods via the Well-U website through our “Food of the Month Spotlight”
  • Updating the Well-U website monthly with healthful recipes
  • Offering virtual cooking demonstrations (through Great Harvest and America on the Move)

Healthy Food of the Month

Watermelon

No other fruit says summer like the subtly crunchy, thirst quenching watermelon. Although watermelons can now be found in the markets throughout the year, the season for watermelon is in the summer when they are sweet and of the best quality.

As a member of the Cucurbitaceae family, the watermelon is related to the cantaloupe, squash and pumpkin, other plants that also grow on vines on the ground. Watermelons can be round, oblong or spherical in shape and feature thick green rinds that are often spotted or striped. They range in size from a few pounds to upward of ninety pounds.

This chart graphically details the %DV that a serving of Watermelon provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Watermelon can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Watermelon, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

Health Benefits

Watermelon is not only great on a hot summer day, this delectable thirst-quencher may also help quench the inflammation that contributes to conditions like asthma, atherosclerosis, diabetes, colon cancer, and arthritis.

Concentrated in Powerful Antioxidants

Sweet, juicy watermelon is actually packed with some of the most important antioxidants in nature. Watermelon is an excellent source of vitamin C and a very good source of vitamin A, notably through its concentration of beta-carotene. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene. These powerful antioxidants travel through the body neutralizing free radicals. Free radicals are substances in the body that can cause a great deal of damage. They are able to oxidize cholesterol, making it stick to blood vessel walls, where it can lead to heart attack or stroke. They can add to the severity of asthma attacks by causing airways to clamp down and close. They can increase the inflammation that occurs in osteoarthritis and rheumatoid arthritis and cause most of the joint damage that occurs in these conditions, and they can damage cells lining the colon, turning them into cancer cells. Fortunately, vitamin C and beta-carotene are very good at getting rid of these harmful molecules and can therefore prevent the damage they would otherwise cause

Al Fresco Watermelon Salad

This unique onion and watermelon salad makes appearances at many family gatherings in summer. The savory seasonings complement every bite of sweet melon.

Servings: 4-6

Method: 1 hour 25 minutes

Start to finish: 10 min. + chilling

Ingredients:

  • 4 cups cubed seeded watermelon
  • 1 medium sweet onion, quartered and thinly sliced
  • 2 tablespoons minced fresh basil
  • 1/4 cup balsamic vinegar
  • Salt and pepper to taste

Directions:

In a large bowl, combine the watermelon, onion and basil. Drizzle with vinegar; toss gently. Add salt and pepper. Refrigerate for up to 1 hour. Serve with a slotted spoon.

Nutrition Facts

  • One serving: 3/4 cup
  • Calories: 43
  • Fat: 0 g
  • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 7 mg
  • Carbohydrate: 13 g
  • Fiber: 1 g
  • Protein: 1 g