Balancedliving Winter 2014

BalancedLIVING Winter 2014

Change Your Attitude to Accomplish More pp. 6-7 Learning the Power of Patience pg. 9

e Loving Lif s rt System o p p u S e Creat Stress , Control g in h t a re Control B

BalancedLiving Winter 2014

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 Winter 2014 issue of Balanced Living!

Winter is here and to help you go out and brave the cold this year, we have prepared some articles that will make the cold a little less bitter this holiday season. For some warm, positive thinking check out the piece on Loving Life and Changing Your Attitude. If you need a little help keeping your eye on the prize learn how to assess your goals year-round, or jump on over to our article on creating support systems to get some tips on leveraging your social connections. And finally if you need a little advice on how to make sure you always keep your cool, check out our guide to learning the power of patience.

And remember, warm or cold, we’re here to talk if you need us, don’t hesitate to call your Employee Assistance Program at 1-800-873-7138.

To your health!

– The MINES Team

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

Nolo Legal Press ©2014 Loving Life pg. 4 Life Advantages - Author Delvina Mirtemadi ©2014 Create Support Systems pg. 5 Wellness Library Health and Vitality Communications ©2014 Change Your Attitude to Accomplish More pp. 6-7 Assess Your Goals Year-Round pg. 8 Control Breathing, Control Stress pg. 7 Learn the Power of Patience pg. 9 The MINES Team MINES Eye pg. 10 www.LiveStrong.com Recipe: Shrimp and Spinach Casserole pg. 11

2015 Awareness is the name of the game in 2015! We here at MINES believe the first step to enhancing your wellbeing is becoming aware. By becoming aware you not only become cognizant of new ideas and open your mind to the world around you, but you also open your eyes to see yourself in a new light as well. Total Wellbeing will continue to bridge the gap between our potential and optimal wellbeing by bringing light to the 8 dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness and expanding your awareness of ways to support these dimensions in your life to help you promote your own Total Wellbeing.

Total Wellbeing

Focus on Awareness

Physical Spiritual Intellectual Social

Total

Emotional Financial Occupational Environmental

Keep an eye out on MINES & Associates in 2015 as we explore the awareness landscape. From financial planning to social influence, physical wellness to emotional health, all aspects of your life are connected and can affect your wellbeing. Let us help you stay on top of this constantly shifting world and make your wellbeing easier to focus on than ever before.

Share

Your Own Perspective In the spirt of awareness in 2015 we want to hear from you. We want to know about the things you do to support your own happiness and wellbeing. So please share your stories, whether they are success stories or struggles you have faced. We will be featuring some of your wellbeing stories in our publications to inspire and let others know that they are not alone.

Email your wellbeing story to: communications@minesandassociates.com

Wellness Webinars

Support from the experts

Wellbeing

Join our partner, Brown Richards, for any of their monthly webinars. 2015 will cover great new topics ranging from organizing your life, facts about Alzheimer’s, family cultivation, eating right, 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

Loving Life

Why do some retirees cope with life so much better than others? Part of the answer is fairly obvious: things like getting lots of exercise, keeping busy, and creating strong friendships and family bonds.

But something else also seems to be at work. Since I can’t quite describe it, I simply call it “love of life.” Over and above — and sometimes even instead of — good living habits, it really does seem to set zestful older people apart from so many other retirees who have lost their joie de vivre.

I put the question to some successful retirees: Why do some older people have the knack of living life fully, even though, by conventional measures, they have plenty of reason to feel depressed, bored, and lonely? Here are some of the thoughtful answers I received.

Honor Your Eccentricity Throughout our lives, most of us strive to fit in. Whether we are in fifth grade, high school, or at work, we want to be accepted by the people around us. Somewhat surprisingly, many of the most successful retirees I interviewed claimed to have often failed miserably at this and cheerfully described themselves as “odd,” “wacky,” or “a little nuts.”

One friend, Afton Crooks, explained it like this: “I am the first to admit that I have always been a little odd. You can’t help but observe how you fit — or, in my case, often don’t fit — into the world. I gained a sense of humility, or reduced expectations, about life that many conventionally-popular people never achieve. Thus I was better adapted to being old in America, a country where everyone over 60 is fundamentally considered to be weird.”

Develop and Respect Toughness Many happy retirees believe that they have lived harder lives than many of their contemporaries. Like my friend Gretchen, who calls herself a “tough old bird,” they believe that coping with tough problems earlier in life makes them better equipped to cope with old age.

A common attitude seems to be, “Yes, getting old is rough.

But so what? I learned years ago that life can be hard and that each day I have a choice — I can give up or I can overcome my obstacles as best I can and get on with living.”

Stay Busy Why do many women do better than men after retirement?

One reason my women friends repeatedly emphasize is that they have no trouble keeping busy outside of the workplace.

After retirement, homemaking responsibilities such as cooking, shopping, or cleaning out a closet, coupled with time spent helping children and grandchildren, not only give many women a reason to get up in the morning but also a way to express love and caring.

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Winter 2014 Balanced Living

By contrast, many retired men have way too little to do. A few learn how to participate in what they grew up considering “women’s work,” learning finally that it can be a joy to provide basic needs, such as good food, a clean welcoming home, or care for a small child; too many don’t. And the unfortunate consequences of being free of day-to-day chores seem to be depression and illness.

Welcome Animals Although I knew that many studies have found that people who live with animals tend to be healthier and happier than those who don’t, I was nevertheless surprised when I realized how many active, interested older people — especially those who live alone — have close relationships with animals.

Dogs figure prominently in the lives of many fulfilled oldsters.

Not only is a dog a friend and companion, but it also helps the older person in several other important ways, including getting exercise, making friends, and feeling needed. For example, when I called one 80-year-old to talk, she put me off until later -- she had a date to go dog-walking with a 38-year-old friend she had met when their dogs had run off together to chase a deer. M

Create Support Systems Creating a network of individuals who are there to help can enhance your self-esteem and make you better able to handle any situation. By having people you can go to during the good times (and the not-so-good times) you will be more likely to be a happy and healthy individual.

Close friends and family are common members of an emotional support system, but there are others. Here are some examples of people who may be able to give emotional support: • • • • • • • • • •

immediate and extended family members friends fellow parents in your community friends you’ve met at your place of worship teachers people who share the same hobbies or are part of your special interest group (like a volunteer group or sports team) neighbors exercise partners clergy members therapists or counselors

It can also help to comprise a career support system of coworkers and members of professional organizations. Some examples of people who can help support your career are: • • • • •

coworkers supervisors members of your HR department or your EAP mentors career advisors

As you build and use a support system, it’s helpful to realize that having a support system requires you to both give and take. In order to build healthy relationships with those in your support group, know that these people have needs just like you. Follow these steps to build healthy relationships in your support system: • Give attention — Find out about the members of your support group. Ask about hobbies, likes, dislikes, families, and friends.

• Learn to take advice — Ask for advice from your support group. This will create a sense of trust and closeness between you, and people may be more willing to help you succeed.

• Give praise — Praise a member of your support system when he or she does something well.

• Take the first step to get to know someone — Make new friends or coworkers feel comfortable by inviting them out to lunch.

• Give help — When a friend is asking you for help, follow through when and if you can. You’ll be more likely to have a solid group of people willing to give help to you if you give help to others. M

Give and Take “As you build and use a support system, it’s helpful to realize that having a support system requires you to both give and take.”

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Change Your Attitude to Accomplish More When things go wrong, it doesn’t have to ruin your day. In fact, with the right outlook, you can prevent many problems from ever happening.

When mistakes occur or something goes wrong, “remember that you’re the person who controls your reactions,” says Ed Foreman, a motivational speaker and president of Executive Development Systems in Dallas. “Don’t let the weather, your spouse, or your boss take that control away from you.

Choose to maintain a positive attitude. “Bring a proactive approach to situations, don’t just react to things after they’ve happened,” he says. “Decide how you would like them to turn out.”

Set high expectations up front. “Instead of wondering what might go wrong, start looking for things to go right. Our thoughts are self-fulfilling, so chances are you will get the result you expect,” says Mr. Foreman.

A positive outlook contributes to a less stressful, more healthful lifestyle, he says. Anger, fear, and other stressful emotions are associated with many health problems, from depression to high blood pressure, heart disease and the common cold. But feeling good about yourself and others helps prevent mental anguish and physical problems.

Being upbeat also contributes to more pleasant personal relationships. “Take an honest look at your attitude, then ask yourself, ‘Would I like to work with this person? Would I like being married to me?’ If you answer no, it’s time to change your attitude and behavior,” says Mr. Foreman.

Start with a smile Start building a positive attitude as soon as you open your eyes each morning. “Instead of dragging yourself out of bed and off to work in a big rush, start each day with a positive, healthful routine,” Mr. Foreman says.

To do that, he suggests you: • Get up early so you don’t have to rush.

• Tune into positive messages. If the morning news depresses you, listen to a motivational cassette or read an upbeat, fun book.

• Eat a healthy breakfast.

• Exercise. Refresh your body and spirit with a brisk walk or other aerobic activity.

• Leave home early. Allow enough time for your commute -- and then some.

“A positive outlook contributes to a less stressful, more healthful lifestyle... Anger, fear, and other stressful emotions are associated with many health problems,”

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Smile!

“Start building a positive attitude as soon as you open your eyes each morning. “Instead of dragging yourself out of bed and off to work in a big rush, start each day with a positive, healthful routine,”

Put yourself in charge “On the job, an individual with a positive attitude is more likely to achieve good results. The next time there is an important assignment or a promotion, that person is likely to get it,” Mr. Foreman says.

Here are his strategies for achieving a positive attitude at work: • Plan your day and your future. Work to achieve real goals, not just finish tasks.

• Greet people with a smile. Studies have found that smiling makes you feel better.

• Avoid excuses; they just make the other person angrier. But “I’m sorry” and “I’ll take care of it” work wonders.

• Give sincere appreciation. Your co-workers deserve to know when they’ve done something well -- and they will return the compliment.

• Listen more and talk less. Listening to another person is one of the best compliments you can give.

• Alternate work and rest periods. Take time out to refresh yourself with a walk, stretches, or other moderate exercise.

• Don’t complain. Grumbling focuses attention on what’s wrong, not what’s right, and creates a negative atmosphere.

• Learn from your mistakes. Instead of getting upset, ask, “How can I correct the situation?”

• Make room for humor. Make it cheerful, not offensive.

• Review your accomplishments at the end of the day. Even small contributions make a difference.

• Go home early enough to spend time with family or friends. Relax and get a good night’s sleep. M

Control Breathing, Control Stress Believe it or not, most of us could use a lesson on how to breathe. Practice at home a few times when you’re not under stress.

Then, try putting these techniques into practice when a stressful situation occurs.

In a relaxed setting, take three really deep breaths, focusing on your exhalations. “Really let it out,” says Dr. Rechtschaffen. “It may feel unnatural at first, but stick with it.”

Now, begin focusing on where your breath is coming from, experts say. Here’s one practice method: • • • • •

Sit on the edge of a chair, feet flat on the floor.

Place one hand on your lower back and the other hand on your abdomen, with three fingers below your navel.

As you breathe in, your abdomen should rise, like a balloon inflating.

As you breathe out, your abdomen should fall, with the sensation that the balloon is losing its air.

Concentrate on your abdomen, not your chest. Practice up to 20 minutes each day. Soon, it will come naturally.

M

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Assess Your Goals Year-Round

If you set professional goals for yourself at the beginning of the year, don’t forget to take a look at what you have and haven’t accomplished as the year progresses.

“Most people who intend to have a great year at work make a game plan for success in January. But six months later, when things aren’t going as well as they expected, they’re often not sure where to turn,” says Marc Corsini, president of the Corsini Consulting Group in Birmingham, AL. “Their best bet is to take time at this halfway point to polish their skills, examine their plans, and focus on a productive future.”

Eight timely tips Mr. Corsini offers the following suggestions on how to coach yourself to a strong finish in the months ahead. It’s halftime; make sure you’re still in the game. What matters is what you do for your customers this week, this month, and this year. Now’s the time to make the necessary adjustments in order to reach the goals you have set for a successful and profitable future. “Concentrate on today’s ‘I can, I shall, and I will’ — not on yesterday’s ‘I could have, I would have, or I should have’,“ says Mr. Corsini.

1. Remember that pace is more important than speed. “You have about 200 working days each year, so don’t worry about establishing a frantic pace,” says Mr. Corsini. “Establish a steady, even pace for productivity and success — not a fast pace that could result in burnout or a snail’s pace that could atrophy your skills and talents.”

2. Develop a simple playbook for success. Most people establish too many goals for themselves. This diverts their attention from the one or two things they really need to accomplish.

3. Reduce your distractions. Don’t fill your life with activities, projects, meetings, and groups you don’t enjoy. “Reducing your distractions can help you get back to your true interests and your family,” says Mr. Corsini.

4. Develop the skills you need. Determine the next skill you need to succeed and master it. “If your company will pay for your training, great; if not, pay for it yourself,” says Mr. Corsini. “You can’t afford not to invest in yourself.”

5. Determine what drains your personal battery. The tasks people enjoy or are good at normally are the activities that energize them. The tasks they find distasteful or boring drain them of energy and create stress. “Identify those tasks that are draining your energy, then either delegate them or find creative ways to accomplish them that will make these jobs less of a burden,” says Mr. Corsini.

6. Identify and rehabilitate your Achilles’ heel. “We all have some areas of our lives that are out of whack,” says Mr. Corsini. “At work, it may be organizational, technological, or people skills; at home it may be your temper, spiritual life, or your relationship with your spouse, family, or friends.” Identify one area you’d like to work on and commit to a personal-improvement plan. Hold yourself accountable to a mentor, coach, religious leader, or support group.

7. Position yourself to win your own personal Super Bowl. “Most people do a pretty good job planning what they want to accomplish in a year, but they spend almost no time on a weekly, monthly, or quarterly basis reflecting, evaluating, and focusing on where they are in relation to their game plans,” says Mr. Corsini. “This is a crucial element in success and in finishing the year in top form.”

8. Once you accomplish your goals, reward yourself. “Celebrate your success at winning your personal Super Bowl — be it a night on the town, a trip to the beach, or some new clothes,” says Mr. Corsini. M

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Learning the Power of Patience

You know the price you pay for being impatient — a tightening of the chest, rise in blood pressure, and surge of irritation and anger directed at a person or circumstance. But have you considered the benefits that come with being patient? You make better decisions, reduce your stress and anger, and increase your peace of mind. “Patience with yourself, with other people and with the big and small circumstances of life is a determining factor in your peace of mind,” says M.J. Ryan, author of “The Power of Patience.”

“Impatience is a habit; so is patience. And by practicing being patient, you can increase its presence and power in your life.”

Ms. Ryan defines patience as the capacity to stop before you act so you’re clearly able to decide the best course of action or choose the right words to say instead of simply reacting. Patience accomplishes this by bringing these three qualities of mind and heart together: • Persistence. Patience gives you the ability to work steadily toward your goals and dreams.

• Serenity. Patience gives you calmness of spirit. Rather than being thrown into anger, panic, or fear by circumstance, you can put it into perspective and keep your cool.

• Acceptance. Patience gives you the ability to cope with obstacles graciously and respond to life’s challenges with courage, strength, and optimism.

“It’s easy to be accepting when all is well,” says Ms. Ryan. “But when you’re patient when things aren’t going the way you want, you’re truly practicing patience.”

Patience boosters “Patience is something you do, not something you have or don’t have,” says Ms. Ryan. “It’s a decision you make again and again.

Patience is a quality that can be strengthened like a muscle.”

Here are several steps you can take to strengthen your patience: • Reframe the situation by asking yourself one question: How else could I look at this situation that would increase the possibility of a good outcome or greater peace of mind? “What you’re looking for is an interpretation that offers possibility instead of panic, hope instead of hysteria,” says Ms. Ryan. “Your payoff will be a huge jump in your ability to engage resourcefully with life when it doesn’t appear to be going your way.”

• Remind yourself that change is inevitable. When times are tough, it’s helpful to remember that this, too, shall pass. Doing so gives you the strength, hope, and patience needed to carry on.

• Take yourself on a mental vacation. “If you’re aggravated by standing in line or waiting on hold on the phone, visualize the most peaceful place you can think of. See, hear, and feel yourself there,” says Ms. Ryan. “Rather than focusing on how long you have to wait, relish a chance to take a quick daydream trip to Tahiti or the Alps.”

• Ask for help. Lots of times we’re impatient because we’re overloaded. “There’s no prize at the end of your life for doing too much, particularly doing it in a frazzled state,” says Ms. Ryan.

• Start a patience movement. Thank others for being patient when you’ve been the one fumbling for the right change and holding up everyone. “It will defuse their tension and yours, and perhaps encourage others to be more patient as well,” says Ms. Ryan. M

Patience

“Patience is something you do, not something you have or don’t have” Winter 2014 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 your mind as well as body.

1 Minute Breathing Exercise

This quarter MINES Eye will teach a 1 minute breathing exercise that you can do any where at any time to help ease anxiety, regain focus, and bring you back to your center.

Step 1

Begin by breathing in and out slowly and deliberately. Hold your breath for 3 to 6 seconds when you inhale. Slowly release your breath while focusing your attention on the air leaving your body.

Remember that the point of this exercise is to be conscious of your breathing, and if your mind begins to wonder try to let those thoughts drift away as you return your focus to your breath.

Step 2

Try to use all of your senses to be aware of your breath. Listen to the air enter and leave your body.

Feel the air enter and leave your lungs. Imagine you can see the air your body as you inhale and exhale. Think about how the air smells and tastes as it passes through your nose and mouth.

Step 3

Continue this for one minute, or as long as you please, and try and maintain focus the entire time.

If you can’t accomplish this at first that is okay. The very act of practicing will help you become better at being mindful, and letting worrisome thoughts drift away will become easier and easier as you learn to focus your thoughts.

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SEASONAL RECIPE

Shrimp & Spinach Casserole • • • • • • • • •

3 cups Spaghetti Squash 3 tbsp Coconut Flour 2 egg 1/4 cup Asiago Cheese Shredded 1 lb shrimp 1 medium Lime 1 medium Organic Sweet Bell Pepper 1/2 cup Onions, Green 2 tbsp Basil, Fresh

• • • • • •

10 oz Frozen Chopped Spinach 4 oz Cream Cheese, 1/3 Less Fat (neufachatel Cheese) 2 Eggs 1/4 cup Heavy Cream 1/4 cup Shredded Pepper Jack Cheese 1/2 cup Shredded Mozzarella Cheese

1. ROAST THE SPAGHETTI SQUASH: Preheat oven to 375 Split spaghetti squash in half length-wise, remove seeds, rub a bit of oil on the exposed squash meat. Lay inside down on a lasagna pan and roast for 50 minutes. Remove and let cool thoroughly, then using a fork, remove the squash from its rind. One medium spaghetti squash is about 3 cups of roasted squash.

2. MAKE THE SPAGHETTI SQUASH CASSEROLE BASE: Preheat oven to 350 Mix the squash, coconut flour, eggs, and cheese well and press into the bottom of a well greased casserole pan. Bake for 10 - 12 minutes to get the “pie crust” to set.

3. MARINATE THE SHRIMP AND VEGETABLES: Peel the shrimp then cut into bite size pieces. Squeeze the lime juice and the zest from the lime over the shrimp and toss well.

Mince the fresh basil and toss with the shrimp and lime.

Small dice the bell pepper. I used 1/2 red bell and 1/2 yellow bell pepper for color but it really doesn’t matter. Thinly slice the green onion. Add these to the shrimp and toss well again.

4. WHIP UP THE SPINACH TOPPING: Thaw the frozen spinach and drain well. Use your blender to combine two eggs, cream cheese, and cream. Fold in the spinach and shredded pepper jack.

5. ASSEMBLE AND BAKE THE CASSEROLE: Preheat oven to 350 Spread the shrimp and veggie mixture on the casserole base. Leave any liquid that drained off in the bowl. Spread the spinach mixture on top of the shrimp mixture then sprinkle with mozzarella. Bake covered for 30 minutes, remove foil and cook for another 15 minutes or until all is brown and bubbly.

Makes approximately 8 servings Nutritional analysis (per serving): 240 calories; 11.72 g fat (6.65 g sat); 216.25 mg cholesterol; 12.49 g carbohydrates; 0.97 g from sugars; 20.09 g protein; 3.86 g fiber; 396.43 mg sodium.

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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