BalancedLiving Summer 2017

Summer 2017

BalancedLiving Get Organized Now pp. 6-7 Prepping for Your Annual Review pp. 8-9

...In this issue...

How to Enjoy Your Plane Flight Have a Hearty Workout for Your Heart MINES Eye: Mindfulness for the Whole Family

BalancedLiving Summer 2017

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 Summer 2017 issue of BalancedLiving!

That’s right warmer temps and sunny days are right around the corner. To help you make the most of your summer, whatever you have planed, we packed this issue with resources to help you stay organized, workout smarter, enhance your family time, and even prep for important reviews at work!

Start off with a heart healthy workout on page 4, then learn how you might actually enjoy your next flight on page 5. If you need to get organized we have tips for that on page 6 and then we have some help for prepping for your annual review on page 8. Finally some tips for some family based mindfulness on page 10 and a delicious applesauce cake recipe over on page 11.

Don’t forget, if you need to cool off this summer your Employee Assistance Program is available 24/7 at 1-800873-7138 to help you beat the heat.

To your health!

– The MINES Team

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

The Staywell Company, LLC ©2017 Have a Hearty Workout for Your Heart pg 4 How to Enjoy Your Plane Flight pg. 5 Prepping for Your Annual Review pp. 8-9 Nolo Legal Press ©2017 Get Organized Now pp. 6-7 The MINES Team MINES Eye: Mindfulness for the Whole Family pg. 10 www.food.com Recipe: Applesauce Cake pg. 11

2017 Total Wellbeing is your way to connect the dots between the 8 core dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness. Understanding these dimensions is the first step toward a sense of complete wellbeing. In 2017 we take this concept of wellbeing and tie it into the bigger picture, your community. Your community’s wellbeing and your own are tied together in a two-way street. Simply, you influence others, and in turn they influence you. All year we will be looking at ways to strengthen your connection with your community by providing information, insight, and resources to help you on a personal level along with ways to give back to the community so that we can all help each other be well and flourish!

Total Wellbeing Community

In 2017 we aim to build on the concept of communal wellbeing. We will be providing resources, stories, and tools to help you stay well and it turn help those around you with their wellbeing. Check out our articles in this magazine and head to minesandassociates.com/ newsletters to check out our monthly newsletter with even more great wellness information.

Enhancing Social Wellness Inspire Wellbeing

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 2017 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!

Total

Wellness Webinars

Support from the experts

Wellbeing

Join our partner, Brown Richards, for any of their monthly webinars. 2017 will cover great new topics ranging from improving your credit, having a stress free summer, turning negatives to positives, 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

Have a Hearty Workout for Your Heart Your heart, about the size of a clenched fist, is a highly efficient pump. According to the American Heart Association, your heart pumps nearly 2,000 gallons of blood every day, or 5-1/2 quarts a minute and beats 100,000 times a day.

Unlike other muscles, your heart muscle does not tire from use. Your heart is like other muscles, however, in that it needs exercise to work efficiently. What kind of exercise would that be? All it takes is a brisk 30-minute walk most days of the week.

In fact, any activity that is repetitive and involves some vigorous movement of large muscles -- such as brisk walking, jogging, swimming or bicycling -- is good for your heart.

The makings of a hearty workout

When you exercise, you are conditioning your heart to perform better under pressure. Exercise forces your heart to supply your muscles with more oxygen and energy than is needed during rest, as well as flush out wastes that pile up in the muscles faster than when you are at rest. The result? A fit heart that can fill with blood and squeeze it out more efficiently.

“Starting your exercise session gradually helps avoid injury to your muscles and joints and minimizes aches and pains later. Breathe deeply as you warm up.”

Here’s what a heart-smart exercise routine should include: • At least five minutes of warm-up: Starting your exercise session gradually helps avoid injury to your muscles and joints and minimizes aches and pains later. Breathe deeply as you warm up.

• Moderate exercise: Exercise moderately for at least 30 minutes most days of the week. Don’t exercise to the point of total breathlessness. You should be able to carry on a conversation while exercising.

• A cool down: Allow your body to cool down and gradually return to rest. Do some gentle stretches to keep your body limber and flexible.

When starting an exercise program, particularly if you’ve been sedentary, begin easily and slowly increase the intensity and duration of the activity. Choose activities that you will want to do at least three times a week. Remember, before starting a new exercise program, check with your doctor first. This is especially important if you have a chronic health problem or take medications daily.

You can also reap some long-term health benefits from easier lower-intensity activities such as housework, gardening and walking for pleasure. M

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Summer 2017 Balanced Living

How to Enjoy Your Plane Flight Be Sure It Leaves You Feeling Right The ads are so inviting -- smiling attendants, comfortable seats, the “friendly skies.” But flying can create a host of creature discomforts as well. By changing some of your inflight habits, you can have a trip that leaves you ready to enjoy your destination.

Ear Pressure

Uncomfortable pressure in the ears is a common annoyance during flight. Once airborne, cabin pressure typically equals air pressure at about 6,000 to 8,000 feet. As the atmosphere becomes thinner, the air inside your ears pushes outward on your eardrum. On the way up, yawning is usually enough to equalize the pressure. On the way down, however, air pressure increases again and pushes your eardrum inward.

When this happens, try the Valsalva maneuver -- breathe in, hold your nose, close your mouth and gently push your breath up toward the back of your nose and throat.

Circulation Problems

Hours spent in a cramped, upright chair can decrease circulation in your feet and legs and can lead to the development of dangerous blood clots or DVT (deep vein thrombosis). To promote good circulation, get out of your seat at least once an hour and walk the aisle. If that’s impossible, try a simple isometric exercise in your seat. Hook your feet beneath the seat in front of you and lift one foot against the seat bottom as if you’re trying to straighten your leg. Hold for a few seconds and repeat with the other foot. Then try both at the same time.

Dry Air

We think of deserts as the driest places we could ever visit, but an airplane cabin at 35,000 feet is far more parched than a desert. The reason? All the fresh air in the cabin during flight is collected by devices near the engines and pumped in.

Air at such high altitudes contains very little moisture.

“...the carbon dioxide you exhale passes through filters, mixes with fresh air from the outside and is vented back into the cabin. Some experts say this creates fertile ground for the spread of colds or flu...”

Your body will try to compensate for the low humidity, but without a source of moisture it will become dehydrated — and you’ll start to feel run-down, irritable, even light-headed.

Here are some suggestions to avoid dehydration:

• Drink as much water as you can, before, during, and after the flight.

• Avoid alcohol, caffeine, salts, and sugars on the flight.

All act as diuretics robbing your body of much-needed moisture.

• Moisturize your skin during the flight with travel-size skin creams and lip balm. Take a hot bath or shower as soon as you can after you land.

Colds and Flu

On most commercial flights, as much as 50 to 60 percent of the air you breathe is recycled. That means the carbon dioxide you exhale passes through filters, mixes with fresh air from the outside and is vented back into the cabin. Some experts say this creates fertile ground for the spread of colds or flu, while others disagree.

For those who are airborne, it probably pays to play it safe.

Washing your hands frequently, keeping your hands away from your eyes, nose, and mouth can reduce your chances of catching a virus. M Summer 2017 Balanced Living 5

Get Organized Now Estate planning isn’t just about legal issues, there are practical reasons as well.

After you die, many of the tasks and decisions your loved ones will have to handle usually aren’t covered by basic estate planning documents. You can save them some headache by making your wishes known on such issues as: • Who should be notified of your death?

• Do you want a funeral or a memorial ceremony? If so, what type? Who should attend? Do you want people to send flowers, or would you prefer donations to charity? (For help, see Planning Your Funeral or Memorial Service.)

• Did you prepare a will or living trust? Where did you keep them? (For help creating a will or trust, see Nolo’s Wills & Estate Planning Resource Center.)

• Do you own a life insurance policy, pension, annuity, or retirement account?

Where are the documents stored? (For advice on sharing this information, see Help Your Family Claim Retirement Benefits.)

• Do you have bank accounts? Do you have a safe deposit box? Where are the records? (For some guidance, see Help Your Executor: Secured Places and Passwords.)

• Do you own stocks, bonds, or money in mutual funds? Where are the records?

• Do you own real estate? Where are the deeds?

Most of us carry this information around in our heads and never discuss it with our family members in a comprehensive way. Our loved ones must do their best to sort it all out later.

“...relatives or friends may not be promptly informed of a death, and valuable pieces of family history may not be passed down to future generations. Fortunately, losses like these can be avoided with a little bit of planning, sorting, and organizing.”

Avoid Unnecessary Losses Costly or painful losses can result from a failure to organize your affairs. Stocks, bonds, bank accounts, real estate, and insurance policy benefits may go unclaimed and be turned over to the state government. This happens surprisingly often.

Each year, millions of dollars go into state treasuries because the rightful property owners couldn’t be found.

On a more personal level, relatives or friends may not be promptly informed of a death, and valuable pieces of family history may not be passed down to future generations. Fortunately, losses like these can be avoided with a little bit of planning, sorting, and organizing.

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Summer 2017 Balanced Living

Organize Your Information Making things easier for your family is not difficult, but it may be time-consuming.

It’s best to break the task into manageable sections and take it one step at a time.

Start by thinking about some broad categories of information: • Funeral plans (arrangements and whom to notify) • Insurance policies

• Wills, living trusts, deeds, and other important documents • Pensions and retirement accounts

• Bank, money market, and mutual fund accounts • Stocks and bonds

• Items in safes, safe deposit boxes, and other locked or hidden places, and

• Family history, including the location of photographs, heirlooms, and other irreplaceable items.

Then think about organizing this information in a way that will help your family handle your affairs after your death. You can structure the information any way you like, even some scribbled notes left in an accessible location are better than nothing, but if you have the time and energy for it, consider a more thorough approach.

“...be sure to store your information in a safe place. You might consider keeping everything in a fireproof metal box, file cabinet, or home safe. Also, be sure to discuss your new records with those closest to you.”

To organize your wishes, plans, and important personal information, you can turn to self-help products. However you choose to organize your affairs, what’s most important is that you create a clear, easily accessible system that will light the way for your family and friends.

When you’ve got everything in order, be sure to store your information in a safe place. You might consider keeping everything in a fireproof metal box, file cabinet, or home safe. Also, be sure to discuss your new records with those closest to you.

Your careful work won’t help them unless they know where to find important papers when the time comes. M

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Prepping for Your Annual Review If it’s time for your annual employee review, you’re probably filled with anxiety. You hate sitting down with your boss and being judged.

However, this year it can be different because when you know how to prepare for your review, you can look forward to it with excitement. This year you can be prepared with the essential information that will show your value to the company and increase your opportunities to advance your career.

“The annual review is the most widely used vehicle to assess employee performance and set future performance objectives,” says Bill Copeland, marketing manager for NuView Systems, a provider of a Web-based employee-review system. “From an employee perspective, this is often the main or only feedback mechanism they have to tell them how they’re doing.”

Mr. Copeland recommends employees prepare in advance by writing and bringing to the review the following essential information.

Accomplishments

Review your calendar, e-mails, and files for the past year to make sure you record all your accomplishments. Some may not have been observed by your direct supervisor and may be overlooked if you don’t mention them.

Awards and compliments

This includes anything you received via letter or e-mail from peers, managers, and others within or outside the company that recognizes your efforts. Include such things as letters of appreciation and certificates.

Key strengths

How does your job affect your company’s success? Is your work aligned with company objectives? Look honestly at your personal strengths. Do you have creative ideas? Do you excel at dealing with difficult customers? Are you detail-oriented and able to catch mistakes? List how your strengths help your company succeed.

Areas for personal improvement

Nobody is perfect. It’s easier for you to state where you need improvement than to hear it from your boss. What’s more, your boss will be impressed by your objectivity.

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Summer 2017 Balanced Living

Additional training What training would help you do your job more efficiently or would help you achieve your goals? Ask for additional training in graphics, word processing, Excel, PowerPoint, and other applications.

Management potential

“Would you like to be a manager? If so, let it be known!” says Mr. Copeland.

Companies often hire managers from outside the company when they could promote from within. List experiences you’ve had with leadership, either within your company or in your personal life. For example, you may have had a leadership position in a professional or charitable organization.

“Taking time to evaluate what you are good at, and what you are not-so-good at, can help you perfect your communication skills and improve your ability to connect with people.”

Workplace improvements Recommend improvements to make your job, the department or even the company more efficient. It’s the employee performing the day-to-day tasks who can often suggest realistic improvements.

Take time to plan

Start collecting this material several weeks before your scheduled review. Type your notes and give your boss a copy.

“Having this information ahead of time will ensure you’re recognized for your work, that you put your goals on the table, and that you’re properly aligned with the company mission, business and objectives,” says Mr. Copeland. “You’ll impress your boss with your preparation and vision, and you will have taken advantage of this once-a-year opportunity to put your best foot forward and advance your career.” 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.

Mindfulness for the Whole Family

Being mindful and aware most certainly good practice for yourself and brings with it all kinds of benefits including lower stress, increased appreciation for the little things in life, better self-awareness; but did you know that you can practice mindfulness as a family? Doing mindfulness exercises can be an opportunity for your family to not only spend more quality time together but it can help each member learn what they appreciate about each other and can help bring everyone closer together. This can increase happiness for everyone and lower tensions in the household. Below is a collection of mindfulness exercises that the whole family can do together to practice mindfulness and make everyday family interaction more meaningful and intentional.

For the Family

Exercise 1: Breathing Buddies This one is really for the kids but makes for a nice peaceful moment for the parents too. Begin by having each member of the family grab a stuffed animal, yes the adults too, which will act as their buddy. Have everyone lay back and place their buddy on their belly or chest and begin taking slow deep breaths. Ask the kids to focus on their buddy as they make it rise and fall with each breath. Then try and have everyone sync their breathing so their buddies are rising and falling at the same time.

Continue this practice for as long as you’d like or as long as the kids can focus. Try for longer sessions each time.

Exercise 2: Mindful Family Walk

Family walks are always nice way to spend time together. Enhance this time with some mindful practices along the way. Pick your favorite walking path, try for some where quiet. While you’re walking have each member of the family describe a sound or sensation they are experiencing as they walk. This could be the distant sound of a creek, the fluttering of birds, the smell of grass, or the feel of a cool breeze. The goal here is to have the whole family focus on aspects of the walk together. Once you return home discuss the walk and talk about what you focused on as well as anything you may have missed.

Exercise 3: Mindful Family Dinner

Similar to the walk, this one puts a spin on a common family activity. While eating dinner have everyone take their time and really focus on the food. Have each member of the family take turns describing the flavors or the texture of the food and what they enjoy about it as you all savor each bite. Another version of his that the kids might find fun is blind taste testing. Have the kids close their eyes or put something to cover their eyes. Then while keeping their eyes covered have them describe the flavors, textures, and thoughts about the food. They may know what the are eating but having no sense of sight will make them think about food differently and they will be forced to focus on their other senses. Mindful eating not only helps you all appreciate the food more but also has health benefits as it causes you to eat slower which is better for your digestion and lets your body to tell you it’s full before you have a chance to eat a few bites too many.

Exercise 4: I Statements

The exercise revolves around talking about your day as a family using “I statements”. Start by having each person talk about one aspect of their day by stating something like: “Today I ________ , I felt ____________ when I _____________.” What you talk about can be up to each person but make sure to stick to using “I statments” to keep the focus on analyzing personal feelings and perceptions. Have an adult go first to give the younger ones an example to help understand the concept.

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Summer 2017 Balanced Living

SEASONAL RECIPE

Applesauce Cake

Ingredients: • • • • • • • • • • • •

2 1/2 cups all-purpose flour 2 cups sugar 1 1/2 teaspoons baking soda 1/4 teaspoon baking powder 1 1/2 teaspoons salt 3/4 teaspoon cinnamon 1/2 teaspoon clove 1/2 teaspoon allspice 1/2 cup vegetable oil 12 cup water 1 1/2 cups unsweetened applesauce 2 eggs

Directions: 1. Preheat oven to 350 degrees.

2. Grease a 9x13 baking dish.

3. Combine all ingredients in a bowl, mix well with whisk or egg beater; pour in prepared pan.

4. Bake 60-65 minutes or until done.

All done, enjoy!

Makes approximately 12 servings Nutritional analysis (per serving): 329.8 calories; 10.2 g fat (1.5 g sat); 31 mg cholesterol; 57 g carbohydrates; 36.2 g from sugars; 3.8 g protein; 1.2 g fiber; 469.5 mg sodium. M Summer 2017 Balanced Living 11

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