BalancedLiving Summer 2018

Summer 2018

BalancedLiving 10 Good Reasons to Try Yoga pg. 4 Motivation for Diet and Exercise pg. 5

...Also In this issue...

How Hobbies Help Your Health It’s Time to Think Positive MINES Eye: Resilience Journey

BalancedLiving Summer 2018

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

A word from your Employee Assistance Program...

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The Staywell Company, LLC ©2018 10 Good Reasons to Try Yoga pg. 4

Welcome to the Summer 2018 issue of BalancedLiving!

Summer can be hot, and like our tolerance to heat, our resilience to stress can vary day to day and person to person.

So whether you are a resilience master or you could use a little help strengthening your resolve, we’ve packed this issue with resources and articles to help you relax, get your mind into a positive place, and approach each and everyday with the goal to be your best self ever!

Never tried Yoga? It’s never too late to start and for 10 reasons that may convince you head over to page 4. Maintain your exercise and diet goals with motivation tips on page 5.

Find more reason to do your favorite hobbies on page 6 and hop over to page 8 for more ways to stay positive. Then make sure to take the Resilience Journey on page 10 for some great resilience basics to keep in mind and if your feeling hungry, check out a tasty stroganoff recipe for something new to try in the kitchen (that’s on page 11).

Remember your Employee Assistance Program is available 24/7 at 1-800-873-7138 to help you with issues in your life that may be going on this fall or anytime of the year.

To your health!

– The MINES Team

Motivation for Diet and Exercise pg. 5 How Hobbies Help Your Health pp. 6-7 It’s Time to Think Positive pp. 8-9 The MINES Team MINES Eye: Resilience Journey pg. 10 www.food.com Recipe: Wild Mushroom Stroganoff pg. 11

Total

Wellbeing

2018

TotalWellbeing 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 2018 we take ideas around wellbeing and tie them into the bigger picture, your community, and the rest of the world. It is important to understand the influence that the world has on our wellbeing and the influence we may have on others. All year we will be looking at ways to strengthen your connection with your community by providing information, insight, and resources to help on a personal level along with ways to give back to the people around you so we can all thrive together!

Enhancing Awareness Inspire Wellbeing

The 8 dimensions of wellbeing don’t just apply to one person, they apply to everyone we know and everything we do.

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 2018 is to see how you can apply wellness goals and concepts to the activities you do everyday. Any time you learn something new, teach someone else and help them use it to enhance their own life!

Total Wellbeing World View

In 2018 we aim to build on the concept of wellbeing awareness. We will be providing resources, stories, and tools to help you see the bigger wellness picture from your community to the rest of the world. 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.

Wellness Webinars

Support from the experts Join MINES for any of our free monthly webinars. 2018 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

10 Good Reasons to Try Yoga

Some yoga styles are intense and vigorous, and others are relaxing and meditative. Regardless of which type you choose, yoga is an excellent way to stretch and strengthen your body, focus your mind, and relax your spirit.

“There are many branches of yoga, a 5,000-year-old discipline from India developed as a practice to unite the mind and body,” says Mara Carrico, author of Yoga Journal’s Yoga Basics and a spokeswoman for the American Council on Exercise in San Diego. “All hatha yoga styles can help balance your body, mind and spirit, but they achieve it in various ways.”

For example, the different styles of physical or hatha yoga differ in how poses or asanas are done and whether they focus more on mastering and holding the posture, strict alignment, breathing, or the flow of movement.

“But no style is better than another; it’s a matter of personal preference,” says Ms. Carrico. “I suggest finding a style that furthers your goals and looking for a teacher and class you feel comfortable with.” If you’ve never done yoga, here are 10 good reasons to give it a try.

More flexible

1. Increased flexibility and reduced risk for injury. Each yoga pose targets specific muscles, thereby increasing flexibility and reducing the risk for injury in your activities. “If you’re just getting started in yoga, be sure your teacher knows about any injuries or health conditions you have and is aware and knowledgeable enough to advise you of any positions you should avoid,” says Ms. Carrico.

2. Less stress. Yoga can help soothe the mind and lower stress levels by focusing the mind on the moment and the movements rather than on external distractions.

3. Increased awareness and concentration. A primary component of yoga is rhythmic, focused breathing.

“Taking full, complete breaths makes it easier to relax and center the mind,” says Ms. Carrico.

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Summer 2018 Balanced Living

4. Better understanding of the mind-body connection. Yoga requires you to focus all your energies on performing each movement or pose precisely. This benefits both the mind and body and teaches you to integrate the two.

5. Greater strength and stamina. More vigorous styles of yoga, such as Vinyasa and Ashtanga, promote strength and stamina as well as flexibility and relaxation.

Muscles in balance

6. Fewer muscle imbalances. Those who are new to yoga may begin to notice muscle and flexibility imbalances they hadn’t been aware of. “Many women carry one shoulder higher than the other without being aware of it,” says Ms. Carrico. “Yoga poses can help correct these and other imbalances over time.”

7. Better balance and stability. Balancing poses require you to engage your core stabilizer muscles, which can help improve overall stability. “This is helpful for anyone, but it’s of great benefit to older people or people with injuries or disabilities that affect their balance,” says Ms. Carrico.

8. Improved posture. Yoga poses strengthen and open tight areas of the body, such as the shoulders and muscles of the upper back, which is necessary for good posture.

9. Greater body awareness. Yoga requires you to contract and/or relax specific muscles as you stretch into each pose, thereby increasing awareness of the body’s strengths and weaknesses.

10. Cross-training benefits. Yoga combines flexibility, strength training, and balance to create a mind-body activity that’s a perfect addition to any fitness regimen.

Even people who participate in different kinds of sports or physical activities find doing yoga on a daily basis provides a range of physical and mental benefits unavailable anyplace else,” says Ms. Carrico. “Once you have learned a few yoga moves and breathing techniques, you can easily integrate them into your regular fitness routine.” M

Motivation for Diet and Exercise

Getting in shape through diet and exercise is rarely a linear process; even the most dedicated person is bound to have setbacks.

“But by setting realistic goals and facing your fears and stumbling blocks, you can get fit and improve your health as a result,” says Michael Gerrish, an exercise physiologist, psychotherapist, and author of “The Mind-Body Makeover Project.”

According to Mr. Gerrish, addressing your inner obstacles, the mental and physical UFOs (Unidentified Fitness Obstacles) that block your progress, is the key to success. He offers the following suggestions for using your mind to make over your body and your life.

Expect to question your goals as time goes on

“Remember that everyone has lots of ups and downs on the way to reaching their goals, and doubting your goal doesn’t mean it’s not worthwhile,” says Mr. Gerrish. “If you resume some old unhealthy habits for awhile, simply focus on getting back into your program and doing the best you can.”

Trust your instinct

Learn to trust your instincts and don’t judge (or ignore) your moods. “Don’t feel compelled to shake feelings off; instead, heed the message they give,” says Mr. Gerrish. “Let them act as a guide for determining how and when to shift gears.”

Stay focused on what success means to you; forget about what other people think. “Don’t use societal standards as a basis for setting your goals,” says Mr. Gerrish. “If you do, you’ll set yourself up to feel like you’ve failed regardless of what you achieve.”

Learn from what you see others do, but remember you’re unique. Resist the urge to compete and compare , it’ll send you down the wrong path. “Keep things in perspective, because we don’t get dealt the same cards; genes, athletic ability, metabolism,” says Mr. Gerrish.

Set realistic goals

Resist the urge to set lofty goals you’ll be slow or unlikely to reach. Instead, be more modest and set “mini-goals” you can reach in a few days or weeks. “Achieving success breeds confidence and ensures your efforts are fueled to stick,” says Mr. Gerrish. “For example, instead of setting a goal of losing three inches off your waist, strive to lose one inch in a month.”

Stop to celebrate every success before you set any more goals. “If you have a habit of raising the bar every time you achieve a goal, take more time to savor your success,” says Mr. Gerrish. “You need to acknowledge how far you’ve come to increase how far you’ll go.”

Stop criticizing your body. Think about what you say to yourself and the words you typically choose. Are they mostly selfdefeating words, for example, “I’m not” or “I can’t”? Replace all negative statements and thoughts with ones like “I am” and “I can.”

You’re going to fall off your diet and exercise program now and then, so prepare to climb back on. “All of us go off our diets and miss a workout once in a while, but if you climb ‘back on your horse’ when you do, over time you’ll stop falling off,” says Mr. Gerrish. “With practice and patience you’ll learn how to center yourself and control the reins.” M Summer 2018 Balanced Living 5

How Hobbies Help Your Health What better way to stay busy than by doing something you love? That hobby you’ve been toying with could be your prescription for a healthier, more satisfying life.

Hobbies can engage you physically and mentally. People who have a hobby “are generally healthier,” says Peter Lichtenberg, Ph.D., director of the Institute of Gerontology at Wayne State University. “We also know they are at a lower risk for depression and dementia. The great value of hobbies is they’re a way for people to stay engaged on multiple levels.”

Most hobbies involve at least some level of mental activity, Dr. Lichtenberg says.

Because we enjoy most things more when we share them, hobbies offer a reason to stay connected to other people with similar interests.

What kind of hobby is best? Hobbies that require expertise are more satisfying, Dr. Lichtenberg says. That’s because developing an expertise in something like photography or astronomy requires commitment, and commitment results in a higher level of engagement. Of course, hobbies that involve physical fitness, such as walking, “provide a physical benefit as well,” he says.

Psychologist Michael Brickey, Ph.D., is the author of the book Defy Aging and president of the Ageless Lifestyle Institute in Columbus, Ohio. His focus is on helping people stay physically and mentally active so they can enjoy their later years. Dr. Brickey says hobbies help by reducing stress and providing a sense of accomplishment.

“Hobbies can be thought of on three levels,” Dr. Brickey says. “The first is as a diversion. Hobbies help us pass the time. The second is as a passion. When a hobby becomes a passion, we become truly engaged in doing something we love. It not only helps us pass time, it makes us unaware that time is passing. The third level is as something that creates a sense of purpose. We all need that.” The ideal hobby, he says, combines all three levels.

“Hobbies can become so important, especially if they are a way to connect with others, that they become part of who we are,” Dr. Brickey adds.

Needy causes

Janet Langlois directs Elder Craftsmen, a New York group that sponsors creative projects for seniors. In some of the most rewarding activities, she says, people build or make things and donate them to needy causes. For instance, participants in a quilting program donated their products to a homeless shelter.

“People get satisfaction on multiple levels,” she says. They get satisfaction from being creative and making something. They get the satisfaction of being connected to other people involved in the project. Finally, they get the satisfaction of giving something back to the community.

Senior centers and community organizations often sponsor such programs, she says. If no such project exists where you live, contact a charity group, such as a shelter, and volunteer to help set one up.

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Summer 2018 Balanced Living

“Most people don’t have trouble finding a hobby they enjoy,” Dr. Brickey says. Dr. Lichtenberg says that thinking about what you liked to do in your leisure time before you retired is one way to find a hobby. You just need to be aware of the

changes in the body that happen with age, he adds.

“That doesn’t mean you can’t play tennis,” he says, or take up something new. “You just need to be aware that your reaction time may have changed. If you listen to your doctor, take precautions, and compensate for the changes, nothing’s off limits.”

If you’re just starting a hobby, remember that it takes time to realize the benefits.

“You don’t start exercising one day and feel great the next,” Dr. Brickey says. “The same is true of a hobby. If you work at it regularly, you become more engaged. Over time, you find yourself getting more and more involved. If you stay with it, and make an effort to meet others who do the same thing, you’ll eventually develop a passion for it.”

Get started now

If you’re looking for a hobby, plenty of folks can help.

Community colleges and senior centers offer classes in activities that range from ballroom dancing to playing blues harmonica. Ask for a list and look for activities you think you’ll enjoy. An introductory class on watercolor painting or gardening shows you how to get started. It’s also a great way to meet others who are interested in the same hobby you are.

Here are a few suggestions:

• Bird-watching. Bird-watchers get excited when they tell each other what they’ve seen, whether at their backyard feeders or on their vacations. Local groups often have outings to catch sight of rare birds during migration. Check the nature programs at your local parks for classes on birds.

• Scrapbooking. This fun hobby results in a historical record of what’s important to you and your family. Ask your local librarian, or look online, to help you find articles about getting started. Sometimes, libraries and museums offer classes in how to preserve important memories.

• Calligraphy. If you’ve always been proud of your handwriting, you might consider calligraphy, the art of exquisite lettering. Check to see if your local craft store offers classes.

Some more activities to consider: • Coin and stamp collecting • Genealogy

• Photography • Gardening

• Embroidery

• Song writing • Sculpting • Ceramics

• Writing poetry • Acting

• Woodworking

M

Summer 2018 Balanced Living 7

It’s Time to Think Positive Picture a rose bush in full bloom. What did you notice first: the roses or the thorns? A rose bush has plenty of both. But if you focused on the roses and overlooked the thorns, you were thinking positive.

There is a lesson here.

Thinking positive is a choice. It’s a decision to appreciate the roses in your life (loved ones, favorite activities, and relaxing moments) while letting go of the thorns (stresses, disappointments, and losses).

This doesn’t mean pretending to be happy when you’re not. If you’re upset, it’s important to deal with and talk about your feelings. Thinking positive means choosing to fill your mind with positive thoughts. Your reward will be a calmer, more hopeful attitude.

The benefits of staying positive

“A positive outlook is necessary to prevent depression, to get along with others, and to feel better about yourself and your life,” says psychologist Norman Abeles, Ph.D., past president of the American Psychological Association and an expert on mental health in seniors.

If you have health problems, it’s important not to get stuck down in the dumps. “A negative attitude makes you feel worse physically. It increases your stress, which worsens your pain and drains your energy,” says Dr. Abeles. On the other hand, “a positive attitude helps you relax and feel more competent” when dealing with everyday challenges.

Dolores Gallagher Thompson, Ph.D., director of the Older Adults and Family Center at the Veterans Affairs Hospital in Palo Alto, Calif., says older adults dealing with health problems become sad that they can’t do everything they used to. At that point, some decide they can’t ever be happy again.

“I call thinking that starts spiraling downward ‘pre-depression,’” she says. “When you start to feel this way, it’s time to change your thinking. If you don’t, eventually you will become depressed.”

How to change your mind

If you tend to count your worries instead of your blessings, it’s time for a fresh approach.

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Summer 2018 Balanced Living

Here’s how to start thinking more positively.

• Reason with facts, not feelings. Changes in your life can make you feel uncertain and anxious. You may then fear the worst. “Step back and get the facts,” says Dr. Gallagher Thompson. “Talk to an expert, such as your doctor, and find out exactly what you can expect. Then ask yourself, ‘If this was happening to somebody else, what advice would I give them?’”

• Stay connected. Keep in touch with friends and loved ones and be open to developing new friendships. Volunteering your time and keeping active in clubs or faith-based groups will help you focus on others more than yourself. “Spend time with positive people who are living active, fulfilled lives,” says Dr. Abeles.

• Plan for your happiness. Schedule time for pleasant activities as often as possible. Having something to look forward to will keep your spirits up.

• Become a problem-solver. Don’t just wish problems would go away. Take steps to solve them as quickly as possible, asking for support and help from others.

• Find the silver lining. Give yourself time to adjust to change or loss. Change can bring new opportunities: Be open to them. “Your life won’t be the same, but it likely can be better than what you imagine,” says Dr. Gallagher Thompson.

Challenge your fear about getting older

From the time we are young, many of us dread growing older. This is partly because negative images of seniors — as grumpy, disabled, and forgetful — are everywhere, from greeting cards to TV commercials, says Becca Levy, Ph.D., a Yale University psychologist and researcher of stereotypes related to aging. If you accept these negative images as true — and apply them to yourself — you may start believing you’re less capable than you really are.

To fight these stereotypes, Dr. Levy suggests asking, “Does this idea really apply to me — or are there examples of older people who are different?” She adds, “Think about positive role models for successful aging, if not in your immediate circle, then in books you’ve read or movies you’ve seen.”

Likewise, if you make a mistake or forget something, don’t dismiss it as “just old age,” advises Dr. Levy. “These negative phrases stay with us. The real reason for what you are experiencing could be only temporary — such as tiredness, hunger, or having a lot on your mind.”

The bottom line: “Question your deeply held beliefs about aging and screen out the negative.” You are what you believe you are. Give yourself credit for the wisdom and maturity you’ve gained through the years. M

Summer 2018 Balanced Living 9

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.

When tragedy strikes with the death of a loved one, a serious illness or a job loss, some people fall apart, while others adapt to such life-changing events more easily. Being resilient is what makes the difference. Resilience isn’t a trait people either have or don’t have -- it involves behaviors, thoughts, and actions that can be learned and developed.

Here are some strategies for building resilience:

MI

Maintain a hopeful outlook. An optimistic outlook enables you to expect good things to happen in your life.

NES

Getting help Getting help when you need it is crucial in building resilience. "Beyond caring family members and friends, you may want to turn to support groups, mental health professionals or spiritual advisers if you're not able to bounce back from a setback on your own," says Dr. O'Gorman.

Or call MINES at 1-800-873-7138 today!

Avoid seeing crises as insurmountable problems.

"You can't prevent stressful events from happening, but you can change how you interpret and respond to these events," says Dr. O'Gorman. "Try keeping a long-term perspective."

Take care of yourself. Pay attention to your own needs and feelings.

Engage in activities you enjoy and enough sleep, eat a healthful diet and limit alcohol consumption.

Nurture a positive view of your ability to solve problems and trust your instincts.

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Summer 2018 Balanced Living

Look for opportunities for self-discovery.

Many people who have experienced tragedies and hardship report better relationships, a greater sense of strength, an increased sense of self-worth and a greater appreciation for life.

Accept that change is a part of living. Certain goals no longer may be attainable as a result of adverse situations.

Accepting circumstances that can't be changed can help you focus on circumstances

SEASONAL RECIPE

Wild Mushroom Stroganoff

Ingredients: • • • • • •

4 tablespoons butter 1 large shallot, minced 3 cups portabella or cremini mushrooms, cubed 1 1/2 cups vegetable broth 1/4 cup white wine 1 teaspoon fresh thyme, chopped

• • • • •

3 tablespoons flour 1/4 cup heavy cream 1/4 cup parmesan cheese, grated 1/4 cup fresh parsley, chopped salt and pepper

Directions: 1. Melt 2 tablespoons of butter over medium heat and add the shallot, cook until tender.

2. Add the mushrooms to the pot and cook until tender.

3. Add the broth, wine, and salt and pepper if desired. Bring to a boil and then turn down heat and simmer for about ten minutes.

4. While the sauce is simmering, in a separate pot melt another 2 tablespoons of butter over medium heat.

5. Stir the flour into the butter until absorbed to make a roux.

6. Pour the mushroom mixture into the roux and bring to a boil, turn down the heat and stir until thickened.

7. Stir in the heavy cream and parmesan cheese, and parsley.

8. Serve over pasta or rice.

All done, enjoy!

Makes approximately 4-5 servings Nutritional analysis (per serving): 232.8 calories; 19.1 g fat (11.9 g sat); 56.4 mg cholesterol; 9.2 g carbohydrates; 1.9 g from sugars; 5 g protein; 1.1 g fiber; 212 mg sodium. M Summer 2018 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