Balancedliving Spring 2016

Spring 2016

BalancedLiving Develop a Can-Do Personality pg. 4 Keeping Your Spirit Healthy pp. 6-7

...In this issue...

Treadmill Routines 5 Step to a Safer Kitchen MINES Eye: The Bound Angle Pose

BalancedLiving Spring 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 Spring 2016 issue of Balanced Living!

We at MINES hope the New Year is going well so far and to help with that we have a bevy of new resources for you.

In case you are looking to get your work out on, we have a guide to help make that treadmill run more exciting. Next if you are concerned about little ones running around in the kitchen, check out page 5 for steps on how to make your kitchen a safer place for all. For advice on how to stay in high spirits head over to page 6, then when you’re ready to unwind, try our latest relaxing yoga position and warm up with some delicious cabbagee soup when you’re all done!

If you’re finding it hard to defrost this spring, just put another log on the fire and call MINES anytime! Your Employee Assistance Program is available 24/7 at 1-800873-7138.

To your health!

– The MINES Team

. . . . . . . . Credits . . . . . . .

Krames Staywell How to Develop a Can-Do Personality pg. 4 Five Steps to a Safer Kitchen pg. 5 Keeping Your Spirit Healthy pp. 6-7 Wellness Library Health and Vitality Communications ©2015 Treadmill Routines: Make Indoor Exercising Less Routine pp. 8-9 The MINES Team MINES Eye pg. 10 www.food.com Recipe: Classic Cabbage 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

How to Develop a Can-do Personality Some people handle tough jobs without breaking a sweat.

Others seem to give up before they even get going.

Take control

“It’s usually a matter of bravery,” says Paul Hauck, Ph.D., a psychologist in Rock Island, Ill. “Can-do people aren’t any smarter than anyone else. They have learned not to let fear carry them away from success.”

• Focus on the task, not yourself. It’s easy to become so emotionally invested in something that you start to judge yourself by its success or failure. That’s distracting and could keep you from trying at all.

• Forget what other people think. Instead of worrying about what might win approval, consider what it will take to make the task or project a success. Then, when you do a great job, everyone will recognize it, including you.

• Sharpen your skills. Nothing builds confidence and eliminates fear like capability. Get ahead by learning the skills you expect to need for future projects. When a task is assigned, take stock of what you know already, what you still need to know, and where you can go for backup.

• Do it. “It’s far easier to face a difficult task than to avoid it,” says Dr. Hauck. Keep your expectations realistic; don’t try to achieve perfection on your first try.

• Enjoy the ride. Maybe you won’t succeed in everything you do, but that shouldn’t keep you from trying. M

What’s the difference between a can-do and a won’t-try person?

The most common roadblock is fear of failure, which is closely tied to two other big fears: losing respect and approval and losing self-esteem.

Fear of failure takes away one of your most valuable learning tools -- mistakes. “The only way you ever become good at something is by learning where the pitfalls are and how to avoid them,” says Dr. Hauck. “If you never try, you’ll still be bumbling around long after you should have moved on to other things.”

To break the cycle, “choose to become fearless,” he advises.

Recognize fear

Becoming fearless isn’t easy. But you can start by recognizing how fear is holding you back from what you want to do by asking these questions: • Could I accomplish a lot more than I’m doing?

• Have I ever passed up an opportunity because I thought I couldn’t handle it?

• Do I look for the safest way to do things instead of taking risks?

• Do I often wish I had another chance to do things better?

If you answered “yes” to any of these, fear could be keeping you from reaching your goals and living a happier life.

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Ironically, the best way to take control of fear is to let go of it.

Here are some strategies for loosening fear’s grip on you and your performance:

“Fear of failure takes away one of your most valuable learning tools -- mistakes.”

Five Steps to a Safer Kitchen Simple actions can keep this room a happy, healthy place

Your kitchen is a hub for family life -- but it’s also rife with risks. While you can’t foresee every hazard, you can make the room safer with five simple steps:

1. Pay attention to food on the stove

Cooking is the top cause of home fires and home fire injuries, according to John Drengenberg at Underwriters Laboratories (UL) in Northbrook, Ill. If you step out of the kitchen, carry a wooden spoon or oven mitt as a reminder that you’re cooking.

Keep a fire extinguisher in the kitchen for emergencies.

2. Don’t use cook tops as work surfaces

Piling newspapers on hot burners could start a fire. Don’t use your microwave oven as storage space, either -- especially not for paper bags, which could catch fire if you accidentally start the oven.

3. Be careful with knives

More than 400,000 people went to emergency rooms in 2001 with knife-related injuries, according to Consumer Product Safety Commission statistics. Cut food on a non-slip surface. Store knives in knife holders, not loose in a drawer, and keep knives away from young children.

4. Keep poisons away from kids

Store cleaning supplies, insecticides, and medications out of children’s reach. To avoid accidental poisonings, store only food in food containers. Keep substances in their original containers with their original labels. Don’t set insecticide in cupboards near open foods or on the floor, where toddlers can ingest it. Don’t leave your purse around young children if it contains drugs.

5. Avoid dangling appliance cords

Hanging cords could catch on something, causing the appliance to tip over. Coffee pots and slow cookers must come with short cords to meet UL standards. While electric deep fryers aren’t a leading factor in accidents, oil burns are serious. Under new UL requirements, deep fryers must come with breakaway cords that disconnect when pulled.

Poison control

Call the American Association of Poison Control Centers at 800-222-1222 as soon as you suspect poisoning. You’ll be routed to your closest regional center. Never wait to see if symptoms occur. If the victim has collapsed or isn’t breathing, call 911. M Spring 2016 Balanced Living 5

Keeping Your Spirit Healthy People talk about the importance of keeping their lives in balance. But when it comes down to it, few people really know how to achieve it.

“When you’re stressed, taking steps to strengthen your personal integrity can bring you back to a sense of balance that restores a sense of inner peace and harmony,” says Brian Luke Seaward, Ph.D., author of Quiet Mind, Fearless Heart. “The human spirit is composed of free-flowing energy. But unresolved anger, fear, and other negative emotions can choke the spirit by creating stress.”

According to Dr. Seaward, you can reduce stress by understanding the unique relationship that exists between less stress and more spirituality in your life.

“For many people, spirituality has been the missing link in strengthening the mind-bodyspirit continuum that’s the basis of a healthy life,” he says. “People who have healthy minds and bodies but still feel stressed or uneasy haven’t satisfied their spiritual hunger because it can’t be satisfied by material things.”

“When you’re stressed, taking steps to strengthen your personal integrity can bring you back to a sense of balance that restores a sense of inner peace and harmony”

The following strategies can help you change or modify behaviors that increase stress and replace them with behaviors that promote harmony.

Keep everything in perspective

When you’re stressed by a particular event, it’s easy to lose perspective, particularly of how good your life is overall.

“When you find yourself focusing on the foreground of a problem or a crisis, take a step back and look at it in the context of the big picture of your life,” says Dr. Seaward. “Doing so helps you realize that in many areas of your life things are going well.”

Establish healthy boundaries Boundaries let other people know how far they can go before they infringe on your personal integrity. Setting clear boundaries helps minimize misunderstandings between friends, family, and coworkers.

Manage anger

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Spring 2016 Balanced Living

Keep anger under control by changing your expectations. Many episodes of anger in dayto-day life are the result of unmet expectations. By lowering your expectations, especially about things you can’t control, you can reduce angry and stressful responses. For instance, plan in advance to let go of things you know will drive you crazy, such as traffic delays.

Be thankful Adopt an attitude of gratitude by directing your thoughts away from negative thought patterns that are common when you’re stressed.

“When you’re feeling as if nothing is going right, stop and make a list of all the things you’re grateful for or take for granted,” says Dr. Seaward. “Start with simple things, like being able to see and breathe. Then move on to personal things, such as family members and your job.

Don’t stop until you reach 100 items.”

Turn off the TV Prolonged TV viewing increases stress because of violent or disturbing content and the constant visual stimulation.

Forgive others Carrying the weight of a grudge becomes immobilizing over time. But when you forgive someone, you bring light into your heart and the whole world benefits.

Seize the day Choose one of your unmet personal goals and map out a strategy to make it happen. Fill in the specifics, identify the resources you need, and come up with an estimated completion date.

“Human behavior is slow to change, but it can be done”

“Human behavior is slow to change, but it can be done,” says Dr. Seaward. “Start by selecting one strategy from those above and incorporate it into your life for several weeks. Then try another one for a while. Over time, you’ll feel more whole and less stressed because you’re consciously seeking balance in your life instead of imbalance.” M

To Summarize: 1. Keep Everything in Perspective 2. Establish Healthy Boundaries 3. Manage your Anger 4. Be Thankful 5. Turn Off the TV 6. Forgive Others 7. Seize the Day

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Treadmill Routines Make Indoor Exercising Less Routine Muscles are a rebellious lot. The minute they sense cold weather, they downright refuse to budge -- making us use willpower to get them to take us into the chilly outdoors. Thank goodness for indoor machines. Because of falling prices and rising popularity, treadmills have become a staple of millions of indoor workout rooms across the country. And with their presence has come a storm of ideas about how to spice up the walking and running routines. The following regimens are recommended by many treadmill enthusiasts, including Dave McGovern of Walking Magazine and Therese Iknoian of Total Fitness Network.

“With a little creativity, a treadmill workout can be just as satisfying as an outdoor jaunt,” says Mr. McGovern, who also gives advice on world-class race walking. “But too many walkers lose touch with their creative side as soon as they step onto that whirling black belt.”

Tips and warnings

• Because you are walking indoors on a rotating belt, there is no wind resistance. So you can compensate by using a 1 percent incline. This will simulate outdoor walking or running conditions.

• For variety, you can also increase your speed slightly (about 10 percent) to simulate outdoor conditions. For example, if you walk at 3 miles per hour outdoors, you would increase your treadmill speed to 3.3 mph for similar exertion.

• Many treadmill users, however, try to increase speed past what’s comfortable, and then they adjust by holding on to the bars and pulling or lifting themselves. Ms. Iknoian calls that a big no-no. “Remember, you don’t have anything to hang onto outside,” she says. “If you’re supporting your body weight by an object, you’re using less personal energy to ambulate forward, therefore using less muscle (other than in those gripping hands) and fewer calories. Keep speed and incline under control.”

To keep your heart under control, you might consider buying a heart monitor or even a treadmill that has a monitor attached.

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Spring 2016 Balanced Living

Treadmill workouts Here are some workout ideas to keep the creative and body juices flowing. Be sure to consult your physician before beginning a new workout regimen.

• Standard -- This is the regular walking pattern at a steady pace for the entire workout time. It will work all leg muscles, with particular emphasis on the big muscles in front (quadriceps) and calves. You can walk at a comfortable 3 mph (20 minutes per mile) or up to a “brisk pace,” which Ms. Iknoian considers to be more than 5 mph (12 minutes per mile). As with all treadmill walks or runs, your posture is important. “Stand tall and swing your arms just as you do outside,” she says. “Keep your shoulders relaxed and your eyes cast outward, not down at the controls. Using mirrors in front or beside you can help you occasionally check your technique (that’s an advantage over the great outdoors).”

• Retro -- Walk backward at an easy pace. Some people do this on the treadmill to help muscles for such dances as the fox trot, says Mr. McGovern.

• Trail hike -- Use a “hills” program on the treadmill or adjust incline and speed yourself. Pretend you’re in the mountains walking, looking at streams and vistas. This works the back of the upper legs, too. Be aware, however, that inclining the treadmill will increase the stress placed on the knees and can lead to knee pain.

• Fartlek -- The word means “speed play” in Swedish and is a staple of marathon training. Alternate fast walking or running with slow -- perhaps five minutes of very fast and two minutes of slow. This helps to trick leg muscles into working better, and it provides variety in your program.

• The short circuit -- Mix five-minute intervals of walking with one- or two-minute intervals of sit-ups, crunches, pushups, or other similar exercises next to your treadmill.

• The stretch -- Muscles stretch best when warm, so do at least five minutes of walking or jogging. Then jump off for a minute or two of good stretches. Keep doing this every five minutes until your workout is over.

• Movie, music, or meditation -- Plan a walk or run for sweat and enjoyment. Focus your mind on artsy things and allow your body to run without you in full control all the time.

Almost any length of aerobic exercise is good for you, but experts recommend that you try to get at least 30 minutes most days of the week. 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 #5: The Bound Angle Pose

The Bound Angle Pose is a straight forward yoga pose that helps open the hips and stretch the leg, groin, and lower back muscles. You can incorporate this pose into an existing yoga practice, a seated meditation session, as part of a stretching routine, or practice it simply while you happen to be sitting watching TV.

Step 1

Begin the pose by sitting on the ground with your legs straight out in front of you. Exhale as you bring your knees towards your chest and pull your heels towards your pelvis. Once your knees are as close to your chest as comfortably possible, drop your knees to the sides and press the soles of our feet together. Make sure to keep your feet on the ground at all times.

Step 2

After you drop your knees grasp your toes or ankles firmly. Make sure you are leaning forward to reduce strain on your back and keep your spine and neck straight and in line with the rest of your body. Do not force your knees towards the ground. Simply go as far as is comfortable and instead focus on opening your hips and feeling the stretch in your legs and groin. Attempt to hold this pose for at least one minute to five minutes to get the full benefit of this pose. When you are done, exhale as you lift your knees back towards your chest and then extend your legs back to their original position. M

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SEASONAL RECIPE

Classic Cabbage Soup

Ingredients: • • • • • •

3 cups nonfat broth (beef, chicken, or veggie) 2 garlic cloves, minced 1 tablespoon tomato paste 2 cups chopped cabbage 1/2 diced yellow onion 1/2 cup chopped carrot

• • • • •

1/2 cup green beans 1/2 cup chopped zucchini 1/2 teaspoon basil 1/2 teaspoon oregano Salt & pepper to taste

Directions: 1. Spray pot with non-stick cooking spray and saute onions carrots and garlic for 5 minutes.

2. Add broth, tomato paste, cabbage, green beans, basil, oregano, salt & pepper to taste.

3. Simmer for a about 5-10 minutes until all vegetables are tender then add the zucchini and simmer for another 5 or so minutes.

4. Feel free to try different variations. Try no green beans, or adding some tomato or chopped green onions in addition to the yellow onion. With a simple vegetable soup like this, you really can’t go wrong.

All done, enjoy!

Makes approximately 12 servings Nutritional analysis (per serving): 221 calories; 6.7 g fat (4 g sat); 31.6 mg cholesterol; 38.8 g carbohydrates; 22.6 g from sugars; 2.6 g protein; 1.3 g fiber; 293.9 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