Balancedliving Fall 2016

Fall 2016

BalancedLiving Vacation Time: Why You Need It pg. 4 This is the Reason... Fall’s a Great Season pp. 6-7

...In this issue...

Keeping Walk Fun & Effective Carefree Youth? Kids Get Stress Too MINES Eye: Sun Salutations

BalancedLiving Fall 2016

MINES & Associates 10367 West Centennial Road Littleton, Colorado 80127 800.873.7138 www.MINESandAssociates.com

A word from your Employee Assistance Program...

Welcome to the Fall 2016 issue of BalancedLiving!

The temps of the summer are about to cool down a bit in the coming months, but just because the weather’s cooler doesn’t mean that life’s demands are ready to chill out.

This quarter’s resources should help ensure you have plenty of time to watch the leaves change in peace. To start, take a look at our article on the importance of vacation time. Next, with kids going back to school the “Carefree Youth?” article is especially relevant. After reading “Keeping Walks Fun and Effective” on page 8, you will be ready to go out and enjoy the cooler temps and exercise at the same time. Then, when you’re ready for some relaxation, make sure to check out our sun salutation guide on page 10 or make some tasty tortellini tomato spinach soup with the recipe on page 11, yum!

As always, if you find yourself stressed out this fall or you need someone to talk to, we’re here for you! Your Employee Assistance Program is available 24/7 at 1-800-873-7138.

To your health!

– The MINES Team

. . . . . . . . C re d i t s . . . . . . .

Life Advantages - Author Delvina Miremadi ©2016 Vacation Time: Why You Need It pg 4 The Staywell Company, LLC ©2016 Carefree Youth? Kids Get Stress Too pg. 5 This is the Reason... Falls a Great Season pp. 6-7 Wellness Library Health Ink and Vitality Communications ©2016 Keeping Walks Fun and Effective pp.

8-9 The MINES Team MINES Eye: Sun Salutation Clock pg. 10 www.food.com Recipe: Tortellini Tomato Spinach Soup pg. 11

2016 2016 is the year to get involved! Don’t worry MINES is here to help you do just that by highlighting important topics throughout the year, along with resources that will help you get involved with the issues that matter most to you, helping to not only enhance your own wellbeing but giving you the tools to get out and make a difference in your community. Total Wellbeing will continue to connect the dots and relate all topics this year to the 8 core dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness to make sure you have a crystal clear picture of how you can achieve your own Total Wellbeing.

Total Wellbeing Get Involved

Physical Spiritual Intellectual Social

Total

Emotional Financial Occupational Environmental

In 2016 MINES & Associates will be talking about the importance of getting involved with the issues that are important with you. MINES will be talking about national events, social issues, awareness months, and more to make sure you know whats going on in the world and how it connects to your wellbeing and what you can do to make a difference!

Enhancing Social Wellness Your Community Matters

The 8 dimensions of wellbeing don’t just apply to one person, they apply to our entire society. Social influence is a huge factor that contributes to each of our levels of wellness, but it all starts with the individual. With this in mind, our challenge to you in 2016 is to see how you can not only enhance your own wellbeing but those around you as well. Get out there, get involved, be well, and see if you can’t inspire your friends and loved ones to do the same. Game on!

Wellness Webinars

Support from the experts

Wellbeing

Join our partner, Brown Richards, for any of their monthly webinars. 2016 will cover great new topics ranging from organizing your life, facts about cancer awareness, productivity, communication, and much more!

Visit our website to learn more, or register for upcoming events at www.minesandassociates.com/webinar.

Is there a topic you’d like to see us explore? We’d love to hear from you.

Shoot us an e-mail at communications@minesandassociates.com and let us know what you’d like to see.

www.MINESandAssociates.com | 800.873.7138

Vacation Time: Why You Need It With the busy pace you keep at work and at home, it can be easy to forget that a break – a real break – is necessary to help you rejuvenate and get back in touch with yourself. From a weekend getaway to a long distance trip, giving yourself a vacation from your day-to-day responsibilities is an important part of maintaining work-life balance.

Vacationing with Your Family

Taking a vacation with your family can be a great way to reconnect with your children and strengthen the family bonds that help improve relationships. Choose destinations that are fun, inspirational, or unique opportunities for discovery. If you have younger family members, you might want to choose locations that provide fun for family members of all ages. If you have older children, you might want to consider a trip to a foreign destination where everyone can explore a new culture together.

Many resort destinations cater to families and provide programs that allow children to enjoy their own activities while parents enjoy theirs. Talk about the programs available with your children and let them know that there’s something for everyone to enjoy.

Vacationing with Your Spouse

Making plans for a getaway with your spouse is a terrific way to remind each other of how important your relationship is and rekindle the flame of romance. If you’re looking for a romantic escape, consider destinations that have activities for couples or provide opportunities to simply be alone.

If you’re vacationing with a working spouse, keep the focus of your trip in mind. You might have time to explore a new destination on your own during the day, but be certain to include your spouse for dinner or evening activities when the workday is done.

Vacationing on Your Own

Sometimes you just need to get away from everything and everyone – especially if you feel that your life is reaching a point where you need to make some serious decisions about what direction you want to go with your future. A vacation on your own gives you the opportunity to be alone with your thoughts, plan activities that provide quiet moments for reflection, or simply enjoy the activities that you don’t get to try out when you’re juggling your relationships or responsibilities.

If you do decide to vacation on your own, be certain to let others know where you’re going, where you’ll be staying, and how long you expect to be gone. Accidents do happen – especially on sporting vacations or when you engage in strenuous activities. Keeping your friends and family informed goes a long way to help you if you run in to trouble.

Vacation Planning

Before you book your vacation, consider all of the variables that you need to account for. Does someone have special dietary needs or medical care that will need to be taken care of? Is someone afraid of flying or the water? Do you have to make arrangements for someone to watch your children or an elderly family member while you’re away?

The best way to enjoy your holiday is to ensure that you’ve made all the necessary arrangements, so that you can focus on your vacation and not worry about those loose ends back home. Proper planning, a willingness to relax, and choosing a new and exciting destination can help you make the most of your vacation time. M

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Carefree Youth? Kids Get Stress, Too Kids have it made, right? They go to school, play for hours, and their parents take care of most of their needs. How much stress could children possibly feel? Surprisingly, plenty.

“Many parents don’t understand that it’s a lot more complicated growing up these days,” says James A.H. Farrow, M.D., professor of pediatrics at Tulane University.

Well-meaning parents often don’t understand that they’re putting too many demands on their children.

Many children simply are overwhelmed. “Of course we want our kids to swim, play soccer and Little League baseball, take piano lessons, join Girl Scouts -- but sometimes it’s too much” “I can’t tell you how many parents say, ‘How can he be under stress; he’s only 10?’ “ says Laura S. Kastner, Ph.D., clinical associate professor of psychiatry at the University of Washington.

Many children simply are overwhelmed. “Of course we want our kids to swim, play soccer and Little League baseball, take piano lessons, join Girl Scouts –but sometimes it’s too much,” Dr. Kastner says. “Sometimes children are afraid to tell their parents when there are too many activities, for fear of letting them down.”

At a tender age, our children also must make decisions about relationships, sex, and drugs while trying to fit in with peers and live up to their parents’ expectations and values. Add to that the trials of modern life – divorce, parents who are busy with work, frequent changes of school – and you have a recipe for stress and stress-related maladies.

The headache, stomachache, or fatigue a child complains of before school might be brought on by stress. But the pain is real, according to the American Psychiatric Association. Children are more susceptible to bodily discomfort; they have a lower tolerance for problems.

“When children suffer depression or anxiety, they may have trouble sleeping or lose their appetite. Parents can help,” says Dr. Farrow. Try talking to your children. Show an interest in them beyond simply asking how school was. “Ask them about particular aspects of school, friends, or any activities they may be involved in,” he says.

If problems persist, Dr. Farrow says, your pediatrician is a good place to start. He or she may recommend counseling for both your child and you. M

Keep in mind your EAP sessions can be used by your household members as well. So if you have someone at home that is stressed and needs someone to talk with feel free to have them call MINES & Associates.

Fall 2016 Balanced Living 5

This Is the Reason... Fall’s a Great Season When there’s just a bit of a bite in the air, it’s time to get energized and have some fun. Here are some ideas for activities this fall that will get your family out and about.

Leaf collecting

Fall is the perfect time to enjoy the great outdoors. And you don’t have to venture far from home to find interesting things to do with your kids. A walk through the park – or even your own back yard – can yield a wealth of seasonal fun.

“Fall walks are a terrific way to collect, identify and press leaves,” says Wendy Hogan, Kids’ Exchange guide at about.com. “It’s a great way to save your fall memories and learn about the different types of trees and leaves in your neighborhood.”

To press leaves, about.com offers these instructions:

Step 1: Collect different varieties and colors of leaves while walking around in your neighborhood, avoiding any that are rotting or moldy. Do not take leaves from private property without permission.

Step 2: Make sure the leaves are flat and dry before pressing them. Place them between two sheets of newspaper and then under several heavy books. Leave them for 24 hours.

Step 3: Under adult supervision, place the flattened and dried leaves between two sheets of waxed paper. Gently press the entire surface, slowly, with a medium-hot iron. Repeat with additional leaves. Allow to cool before touching.

Step 4: Show off your collection. Trim around the edges and affix to cards, place them in albums with tags identifying them or attach a string and hang them in the window as a suncatcher.

Here are some more suggestions for fall activities, these from FamilyFun (family.go.com):

• Give your kids a blank notebook so they can keep an “autumn journal” to track temperature and weather changes. When did the leaves first begin changing color? Provide crayons so they can make sketches and drawings of the changing leaves, or leaf rubbings by placing a leaf under a sheet of paper and rubbing over it with a crayon.

• While taking a stroll to enjoy autumn’s splendor, give your children a paper bag to collect treasures they find along the way – nuts, leaves, seed pods.

You can also preserve the season by making autumn place mats. Take the leaves your children have collected and arrange them on a piece of a paper with a photo. Include the date and other information before laminating it with clear contact paper.

Hiking

For the more ambitious, a hiking trip to a local state park is a great way to enjoy the change in the weather. Remember to take the proper safety precautions and follow trails appropriate for the skill levels of both you and your children.

Here are a few additional hints and safety tips from the Appalachian Search and Rescue Conference and the National Park Service: • Dress for the weather.

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Fall 2016 Balanced Living

• Let someone know where you’re hiking and when you plan to return.

• Wait for one another at forks or junctions in the trail.

• Bring plenty of water.

Whether hiking or just walking through your own back yard, Ms. Hogan says to collect some of nature’s treasures. “While on your walks, be sure to pick up pinecones, acorns, and different types of leaves to make crafts with,” she says.

“The fall migration of birds can be viewed during walks, too,” Ms. Hogan says.

Camping

Camping is a great way for the family to spend time together – without the distractions of the television, telephone, and video games. Family campgrounds are located throughout the United States. They can often make even a 30-minute drive from home seem like another world.

Remember to take along the basics when going camping. The National Park Service, through Shenandoah National Park, offers this list of items: food, tent(s), insect repellent, maps, sleeping bags, and clothing (including rain gear, just in case). And don’t forget the first aid kit.

If you don’t want to venture far from home, you can still “rough it” in your own back yard. The grill is a great place to roast marshmallows.

Even camping in your living room can be a treat. Mike and Amy Nappa of nappaland.com suggest placing sleeping bags around the room, then telling stories around a “campfire” – several flashlights tied together. Eating beans and hot dogs for dinner will also add to the mood.

Fairs and festivals

Autumn is the time when most counties and states have their fairs. Both an educational and recreational experience, fairs offer something for most everyone, including craft exhibits, animal exhibits, and games.

In addition, cities and towns across America hold a variety of festivals to celebrate everything from regional heritage to barbecue.

Contact your local chamber of commerce or state tourism board to find out what events are scheduled for your area.

Other fun activities

Short, simple trips to farms and orchards can also be fun for families. “Of course, what would fall be without a trip to the pumpkin farm?” asks Ms. Hogan. “Kids can pick out their own pumpkins for Halloween and carve them themselves – with some help.”

Ms. Hogan adds that there are plenty of family-oriented Halloween events in almost every community, such as haunted house tours. “Or you can make your own haunted house,” she suggests.

“If there are apple farms in the area, a trip to one in the fall is a great time to pick your own apples,” Hogan continues. “Then come home and bake apple treats and mull some cider.” M

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Keeping Walks Fun and Effective If you walk regularly for exercise, putting one foot in front of the other day after day can get monotonous. Walking the same route at the same pace may keep you fit, but you could easily become bored with your fitness routine and give it up.

The following suggestions will add variety to your walking workout and keep you going strong mile after mile. According to the American College of Sports Medicine, you should check with your doctor before beginning an exercise program, or before increasing the length or intensity of your current exercise program, if you meet any of the following criteria: • Male and over the age of 45.

• Female and over the age of 55 (or less than 55 years old and past menopause, but not taking estrogen).

• Have a family history of any male family member that died of a heart attack before age 55; Or, female family member died of a heart attack before age 65.

• Smoke cigarettes

• Have been told you have high blood pressure; your blood pressure been measured more than once at greater than 140 over 90; or, you take high blood pressure medicine.

• Have been told that you have high cholesterol (over 200); or, your HDL cholesterol less than 35.

• Consider yourself physically inactive at work and during leisure time.

Change your route

You can change your route by turning a different direction than you normally do when leaving your door. You can also drive to a different neighborhood and walk a loop back to your car. If you usually walk on city streets, call your city’s park and recreation department and request information on area walking routes and trails in nearby state or national parks.

Change your pace

Varying your pace can make your walks more interesting because it requires more concentration. You can shake things up by walking fast one day, a bit slower the next, or by walking at a moderate pace for 5 minutes, faster for 10 minutes, then slowly for 5 minutes.

Change your goals

Try focusing on increasing your distance if you’ve been working to increase your speed. Try walking at a faster pace to pump up your cardiovascular conditioning if you’ve been walking at a moderate pace to lose weight. Set a goal if you don’t have one.

For example: Try to walk 40 miles a month or 240 miles in six months. Tracking your progress will give every walk a purpose.

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Fall 2016 Balanced Living

Be sure not to increase the length or intensity of your walk by more than 10% each week – doing so can strain your muscles and joints and cause overuse injuries.

Walk with a gadget

Walking with a heart-rate monitor, walking poles, or a pedometer can add interest to your walk.

Walking with a heart-rate monitor can show you how fast you must go to reach your target heart rate.

Walking poles add an upper-body workout to your walk and can change your body mechanics by using different muscle groups. If you’ve never used them, use them for a short part of your walks for a few weeks; gradually increase the time you use them.

You can compete against your personal best for time and speed when you walk with a pedometer. Track each day’s time and pace data in a workout log, then see if you can beat the previous record.

Listen to music or books on tape as you walk.

Enter a race

Many metropolitan areas have charity walks and fun runs that welcome walkers. Watch for race information in your city’s newspaper.

Walk a dog

Dogs offer companionship, a deterrent to criminals, and a good reason to stick with your regular routine. Keep the dog on a strong leash and, if the dog has been sedentary, start out with slow, short excursions. Gradually increase the length, duration, and pace of your walks with the animal over four to six weeks.

Make it a social event

Walk with a club. Many walkers’ clubs sponsor nature walks in city parks, mall walks in area shopping malls, and walks to historical sites in metropolitan areas. Watch for announcements of club activities in your newspaper’s entertainment guide.

You could try walking with a friend rather than having coffee and bagel.

Walk like a kid

Hop over sticks and other obstacles in your path, jump from one stepping stone to another, walk backward or in a zig-zag pattern, leap across puddles or skip for a while. Improve your balance by walking along a curb or fallen log. Add fun to your walk, and your workout will cease to be a chore – it’ll be an adventure. Find something new during each walk – new plants, animals, textures, and color. M

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MINESEye

The importance of staying mindful.

With MINES Eye we will focus on meditation techniques, basic yoga poses, and mindfulness practices to help you stay in control of your thoughts and expand the capabilities of your mind as well as body.

Yoga Pose #6: Sun Salutations

This issue we will look at one of the most common yoga routines around. Known as Sun Salutations, this routine is a great way to start your day and even better if you suffer from a sore back when waking up in the morning. We have organized the steps into a “clock routine” as Sun Salutations end with the pose that they began in so each one comes full circle before you start the next one. Do this exercise as fast or as slow as you want. Try for at least 2-3 full cycles to start.

12 o’ clock: Begin in mountain pose, that is, stand at the front of your mat with your feet hip width apart and your arms at your sides. Move to prayer position by bringing your arms up and putting your hands together in front of your chest.

1: Inhale as you raise your hands upward into upward salute. Make sure to fully extend your arms and keep your back arched and your chest wide.

2: Exhale and bend down into a standing forward bend. Keep your back straight, bend at the waist, and reach toward the ground. Place your hands on your feet or ground if you are flexible enough to do so.

3: Inhale and from your standing forward bend, extend one leg back, keeping your forward leg and palms planted on the ground.

4: Extend your other leg back, bringing your self into a pushup like position.

5: Exhale as you lower yourself into a four limbed staff pose. Your upper arms should be parallel to the ground. Keep your core tight and don’t let your body rest on the floor.

Put a knee or two on the ground for support if you need.

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6: Inhale and roll your toes over and gently arch your back as you move into upward facing dog pose.

7: Gently rock back down to the same position from 5 o’clock.

8: Exhale as you roll your toes back to their original place and bend at the waist while supporting yourself with your hands and feet. You are now in downward facing dog pose.

Keep your palms flat and your core tight.

9: Inhale as you bring one leg forward bring yourself back to the same position as 3 o’clock. Remember to keep your palms and feet firmly planted on the ground.

10: Exhale as you bring your second leg forward, bend at the waist, and adjust your hands so that you can achieve the same waist bend from 2 o’clock

11: Inhale as you slowly straighten your body and raise your arms above you head achieving the upward salute pose from 1 o’clock.

12: Finally, exhale as you lower your arms and return to your original starting position. M

SEASONAL RECIPE

Tortellini Tomato Spinach Soup Ingredients: • • • • • • • •

1 tablespoon olive oil 1/2 cup onion, minced 1 garlic clove, minced 4 - 6 cups chicken broth or vegetable broth 1 (14 ounce) can whole tomatoes, coarsely chopped 9 ounces tortellini noodles Kosher salt Cracked black pepper

•

•

10 ounces fresh spinach or 10 ounces frozen spinach, defrosted and chopped 1/4 cup freshly grated parmesan cheese (optional)

Directions: 1. In a soup pot, heat olive oil over medium high heat.

2. Sauté the onion and garlic, stirring often until onions are translucent, about 5 to 7 minutes.

3. Add broth and tomatoes, turn heat up to high, and bring to a boil.

4. Add the tortellini and cook until noodles are as soft as you like.

5. When tortellini is almost done, add spinach and taste, adjusting seasonings with salt and pepper.

6. Serve immediately.

7. Garnish each serving with a sprinkling of Parmesan.

All done, enjoy!

Makes approximately 4 servings Nutritional analysis (per serving): 312.6 calories; 10 g fat (3.3 g sat); 27 mg cholesterol; 40.3 g carbohydrates; 5.3 g from sugars; 17.1 g protein; 4.6 g fiber; 1210.7 mg sodium. M

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Helping you keep

your balance

Your Employee Assistance Program is here for you 24 hours a day, 7 days a week It’s confidential, FREE, and available to you and your family.

For information or confidential assistance call 1-800-873-7138