Healthy Tamut Issue 6 October 2015

UNIVERSITY-

Healthy TAMUT

TEXARKANA

V O L U M E

TEXAS A&M

In case of an emergency– where should you go?

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Around Texarkana: Minton’s Sportsplex.

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What Can You Do to Prevent or Control High Cholesterol?

INSIDE THIS ISSUE: Your Emergency 2 Care Guide Smart 911

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Consider Strategies to Improve Job Satisfaction

SPECIAL POINTS OF INTEREST:

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What Can You 3 Do to Prevent or Control High Cholesterol?

Pumpkin Spice Latte Baked Oatmeal

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Five Things to Do When You Feel Insecure

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Regardless of why you work, there are strategies that can help breathe new life into your job. For example: Create new challenges. Take on a project that can motivate you and give you a sense of control. Start small, such as organizing a work-related celebration, before moving on to larger goals. Working on something you care about can boost your confidence and job satisfaction.

Mentor a colleague. Once you've mastered a job, you may find it too routine.

Helping a new team member or an intern advance his or her skills can restore the challenge and the job satisfaction you desire.

Expand your skills. If you're feeling bored, ask your supervisor about cross-training.

Perhaps you could train for new or additional tasks. If your company is launching a new project, volunteer for the team.

Learn from your mistakes. Don't let

setbacks erode your job satisfaction. When you make a mistake at work, learn from it and try again. If you receive a less than stellar appraisal, ask about attending seminars or taking classes to improve your performance.

Stay positive. Use positive thinking to reframe your thoughts about your job. When you catch yourself thinking your job is terrible, stop the thought in its tracks. Remember, everyone encounters good days and bad days on the job.

Be grateful. Gratitude can help you focus on what's positive about your job. Ask yourself, "What am I grateful for at work today?" If it's only that you're having lunch with a friendly colleague, that's OK. Find at

least one thing you're grateful for and savor it.

Nurture your passion. If your job satisfaction has waned, but seeking a new job isn't a realistic option, you might consider your current job as a welcome paycheck that allows you to focus your energy on interests outside of work. Sometimes work is simply a means to enjoy those things you're truly passionate about.

More job satisfaction can mean less stress!

Whether your work is a job, a career or a calling, you can take steps to restore meaning to your job. Make the best of difficult work situations by maintaining a positive attitude. Be creative as you think of ways to change your circumstances — or how you view your circumstances. Doing so can help you manage your stress and experience the rewards of your profession.

Source: The Mayo Clinic

Maximizing Your Job Satisfaction What can you do to maximize your job satisfaction? Based on research and the experience of professional career specialists, here are eight recommendations: Know yourself. Know what is important to you and what is not. What kinds of work tasks or activities are attractive to you? Be clear about what you expect from or require of a job. Write your ideas down. Then, you will know what to look for when choosing among jobs or careers.

Review the "ten job expectations" most frequently mentioned by workers and rank their importance to you. Are there others, not mentioned, like autonomy or prestige, that are important to you?

Also, do the activities listed in Learning More about Yourself that you think will be most helpful.

Learn about jobs that are most likely to meet your expectations.

Consider consulting a professional career counselor.

Do not allow your job dissatisfac-

tions to go unresolved for long. Job

satisfactions and dissatisfactions are barometers of your adjustment to work. They may lead to something worse -- job loss, accidents, even mental illness. Depression, anxiety, worry, tension, and interpersonal problems can result from, or be made worse by job dissatisfaction.

In fact, job satisfaction was found to be the best predictor of how long you live . . . better than a doctor's rating of physical functioning, use of tobacco, or genetic inheritance. So, it is important to work out a solution if your job is making you unhappy.

ny, physical working conditions). If you are becoming increasingly dissatisfied with the kind of work you are doing, you should consider a career change. If you are dissatisfied with the conditions of work, you might be able to set matters right by negotiating with your supervisor or your coworkers, or by changing companies.

Look down the road at your possible career progress. Present dissatisfac-

tions might be worth bearing if you see your career progressing.

Examine your values. You have to Have realistic expectations for answer this question honestly: How important work. Overall job satisfaction is a trade-off is your job, your career to you? Only when (like many things in life). You should not exthis question is answered can you put your pect 100 percent satisfaction or 0 percent job satisfaction or dissatisfaction in proper dissatisfaction. There are usually dissatisfactions perspective. even in the best jobs. And, in today's work Wondering your job satisfaction level? world you cannot expect your company to look Take the following survey and see where your out for you; you have to take the initiative satisfaction sits. yourself. https://www.welcoa.org/wp/wp-content/ Look separately at the kind of work uploads/2014/06/job_satisfaction_survey.pdf you are doing versus the conditions of work (pay, supervisor, coworkers, compa- Source: Career Key, WELCOA (survey)

Your Emergency Care Guide PAGE

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In an emergency do you know what to do and where to go?

Create your Smart 911 profile today!

When an emergency strikes, will you know where to go for care?

Download this checklist to use as a guide for common situations.

Below, learn the difference between primary care, urgent care and the emergency room, so you can get the right care at the right time.

A good rule of thumb: “If you fear the situation is life-threatening or severe enough to cause permanent damage, go to the emergency room,” says Susan Terry, M.D., an internal medicine physician at University of Utah Health Care.

“If not, try to get in with your

On September 3, 2015, the 911 Center that serves Texarkana, Arkansas, Texarkana, Texas, and most of Bowie County, Texas, began using Smart 911 as an additional resource for emergency call response.

Smart 911, developed by RAVE Mobile Safety, is a program that gives detailed critical caller information to the calltaker when a registered phone dials 911 in and emergency.

This information helps 911 calltakers make faster, better decisions, shortens response time and helps save property and lives.

Citizens may sign up for Smart 911 and enter information they want in Smart 911 to receive in case of an emergency. This information can include family member data, photos, medical conditions, disabilities, mobility limitations, residence and

primary care physician. Doctors keep some appointments open in case of emergency,” she says.

If it’s after hours or you can’t get an appointment, head to urgent care.

Here are some pros and cons for using primary care, urgent care and the emergency room.

Primary care Pros: Lowest copay, continuity in care (same doctor, familiar with your medical background).

Cons: May not be available on short notice or after hours.

Urgent care Pros: Lower copay than the emergency room, no appointment necessary, extended hours.

Cons: Higher copay than a primary care visit.

Emergency room Pros: Open 24/7, handles serious injuries, specialists available, no appointment necessary Cons: Highest copay Source: University of Utah Health Care

SMART 911 work location information and even information about pets. This data is linked directly to the phone number(s) a user registers and is displayed to the calltaker automatically when that phone dials 911 and helps the police, fire or EMS locate and respond to emergencies faster.

Facilities and businesses may also create profiles in Smart 911 to provide 911 calltakers with additional response information as well.

In other jurisdictions, Smart 911 has helped locate unresponsive citizens who were only able to dial 911 but not provide location information, determine the location of a caller who could not speak to the calltaker because she was hiding in her house from a burglar, and find a caller having a heart attack in his vehicle on the side of the road by

having access to a description of his vehicle and his home and work locations.

Every citizen, particularly, any citizen with disabilities, service animals, mobility issues, serious medical conditions, difficulties in communication or other factors that may keep them from communicating with 911 should create a smart 911 profile today. Smart 911 helps 911 help you in an emergency!

To create your Smart 911 profile, from your computer or smartphone: https://www.smart911.com All information you provide in your profile is completely confidential and can only be accessed when your registered phone dials 911.

For more information go to: https:// safety.smart911.com/faq/

Around Texarkana: Minton’s Sportsplex

Minton’s is located on Richmond Road.

HEALTHY

TAMUT

“Welcome to the Ark-La-Tex’s largest state-of-the-art fitness and sports complex. You will be amazed at the variety of ways you and your entire family can get fit and stay fit for life. With affordable rates to fit any budget, there’s never been a better time to get more for less at Minton’s Sportsplex.

“Our friendly and professional team of trainers and associates are waiting to help you get started on your journey to fitness, strength

and a healthier, better you.”

Hours of Operation: M-F: 5AM - 10PM SAT: 7AM - 6PM SUN: 1PM - 6PM Location: 5610 Richmond Rd Texarkana, TX Group Fitness Offered: Aqua-cise Barre Core & More Body Pump

Circuit HIIT Hot Yoga Kickboxing Meltdown Spinning-Cycling Yoga/Pilates Personal Trainers available.

Child’s care Monday thru Friday 6AM-7PM. http:// www.mintonssportsplex.com/

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What Can You Do to Prevent or Control High Cholesterol?

saturated fat, trans fat, and cholesterol. Eat plenty of fruits, vegetables, low-fat dairy foods, and whole High Cholesgrains. Ask to see a registered dietiterol: 240 or tian if you need help with a plan. higher 2. Be physically active. Regular physical activity can help you control your weight, lower your LDL and Some factors affecting your choles- raise your HDL levels. You should terol level are out of your control. try to be physically active for at least As you get older, for example, your 30 minutes a day. Do activity for 10 cholesterol level naturally rises. minutes or more at a time. Aim for High blood cholesterol can also run at least two hours and 30 minutes of in families. Your genes affect how activity each week. “Physical activifast you make cholesterol and rety” includes any activity that raises move it from the blood. However, your heart rate, such as brisk walkthere are things you can control. ing, working in the house or yard, or 1. Follow a healthy eating plan. Read playing sports. food labels and limit foods high in 3. Achieve and maintain a healthy

weight. Excess weight can increase your LDL cholesterol level. Losing weight can help lower your LDL and total cholesterol levels, as well as raise your HDL and lower your triglycerides. If you are overweight, ask your provider for help with an eating and physical activity plan to lose weight. If these lifestyle changes don’t lower your LDL cholesterol enough, medication can be added as a supplement, but not a substitute. A healthy lifestyle brings benefits medications can’t. While both can lower LDL, lifestyle improvements can lower blood pressure and other risk factors as well.

Source: WELCOA

Pumpkin Spice Latte Baked Oatmeal Ingredients 1 cup 100 percent pumpkin puree 1/3 cup packed brown sugar 2 large eggs 1 1/2 teaspoons pumpkin pie spice 1 teaspoon instant espresso

powder 3/4 teaspoon baking powder 1/2 teaspoon vanilla extract 1 cup milk 1/3 cup 100 percent pure maple syrup 2 3/4 cups old-fashioned rolled oats

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Serves 6 Per serving: Calories 267 Fat 5 g Carbohydrate 49 g Fiber 4 g Protein 8 g

Preparation: Preheat the oven to 350 degrees F. In a large bowl, whisk together the pumpkin puree, brown sugar, eggs, pumpkin pie spice, espresso powder, baking powder, vanilla extract and a pinch of salt until smooth.

Whisk in the milk and maple syrup.

Pour the oatmeal into a lightly greased 8-by-8-inch baking pan.

Bake for 30 to 35 minutes until cooked through. Remove and serve as is or top with milk, chopped nuts and a drizzle of maple syrup.

Add the dry oats to the pumpkin mixture and stir together to combine.

Source: Food Network

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Texas A&M-Texarkana cares about its employees health and well-being. We are here to provide you knowledge and information to help you live a healthy life.

Texas A&M-Texarkana Human Resources Department 7101 University Avenue Phone: 903-223-1367

If there is a topic you would like more information on or would like to see in the next newsletter, please contact the Human Resources office.

E-mail: abaldwin@tamut.edu Healthy You. Better You.

Five Things to Do When You Feel Insecure German psychoanalyst Eric Fromm said, “The task we must set for ourselves is not to feel secure, but to be able to tolerate insecurity.”

Everyone has admitted to periods of sheer insecurity. They looked at themselves from the perspective of someone else, perhaps a person with no appreciation of their talents, personality traits, abilities, and judged themselves unfairly according to the perverted view. So here’s a list of suggestions on what to do if you are feeling insecure, too.

1. Consider it beautiful.

Insecurity, vulnerability of spirit, is essentially humility, which is a divine quality. In fact, since pride is considered to be the origin of sin, then humility would be the greatest spiritual virtue.

With insecurity, we admit that it’s not all about us, and that philosophy in this world of selfcenteredness is quite lovely. Says Stephen Fry in “Moab Is My Washpot”: “It’s not all bad. Heightened self-consciousness, apartness, an inability to join in, physical shame and self-loathing, they are not all bad. Those devils have been my angels. Without them I would never have disappeared into language, literature, the mind, laughter and all the mad intensities that made and unmade me.”

2. Read your self-esteem file.

A self-esteem file is a collection of anything anyone has ever said, written, indicated that can

be categorized as positive. Someone says something shallow like, “I like your shoes.” Sure, put it in there, with a note “I have good taste in shoes.”

Another person mutters, “Dude, thanks for listening.” That goes in there as well: “I am a good listener.”

Think of asking two or three of your best friends to list ten of your best qualities and put those in there to jumpstart the project. Reach for it every time you feel a moment of insecurity coming on.

3. Avoid people you feel insecure around.

This sounds like common sense, but it does require a bit of homework. Sometimes you have to rearrange your schedule, find a new route to work, take lunch at a different time, or compile a ton of excuses to have on hand. “I’m sorry I can’t go to happy hour with you guys. The truth is that your cliquish group does not make me happy. I have a better chance of getting happy by myself. Oh, and my dog needs to get groomed at 5 p.m. on a

Everyone has admitted to periods of sheer insecurity.

Tuesday night.”

You have to protect yourself. That should be your first priority for as long as you are feeling insecure, not convenience. Why torture yourself?

If you think the popular group will notice, you’re wrong. Most likely they don’t care about you. But you won’t care that they don’t care if you are proactive about protecting yourself.

Then, when you don’t feel as insecure, you can resume your old schedule or go to happy hour if you want and if your dog has been groomed.

4. Surround yourself with supportive people.

Those trusted few are the voices of truth and we need as many voices of truth as we can get.

“We’re going to have to let truth scream louder to our souls than the lies that have infected us,” writes Beth Moore in “So Long, Insecurity: You’ve Been a Bad Friend To Us.” 5. Know it’s invisible.

You figure everyone can see that you’re insecure. And that actually makes you feel more insecure. But here’s the wonderful truth. No one can see your insecurity. They are too worried about their own insecurity to notice your insecurity. Do your friends look insecure when they are in a group of coworkers or with dysfunctional families? Nope? No one can see your insides but you.

Source: PsychCentral