Spring 2017
BalancedLiving Handle Stress Before It Handles You pp. 6-7 Workout Cardio Primer pp. 8-9
...In this issue... Why Plan? Many Seniors Go Back to the Books MINES Eye: Yoga Poses to Help Back Pain
BalancedLiving Spring 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 Spring 2017 issue of BalancedLiving!
At the start of a new year, personal goals and resolutions are always a hot topic. No matter if your goals are going strong or if you need a little boost, we’ve packed some articles and resources into this issue to help you stay organized and finish the first quarter of 2017 right!
First, to stay organized check out the time management and planning tips over on page 5. Next, its never too late to stop learning. If you or someone you know is older but looking to learn something new check out our senior education resources on page 4. Finally beat out stress with some stress management tips on page 6, or if exercise is what you crave then our cardio tips on page 9 or yoga exercises for back pain on page 10 are for you. When all is said and done have fun cooking up some delicious Eggs Benedict Casserole with our recipe on page 11. If you need any extra help finding your stride this year, we’re here for you! Your Employee Assistance Program is available 24/7 at 1-800-873-7138. To your health!
– The MINES Team
. . . . . . . . Credits . . . . . . .
The Staywell Company, LLC ©2016 Many Seniors Go Back to the Books pg 4 Handle Stress Before it Handles You pp. 6-7 Cardio Workout Primer pp. 8-9 Life Advantages - Author Delvina Miremadi ©2015 Why Plan? pg. 5 Time Management Tips pg. 5 The MINES Team MINES Eye: Using Yoga Poses to Help Back Pain pg. 10 www.food.com Recipe: Eggs Benedict Casserole 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
Many Seniors Go Back to the Books Imagine immersing yourself in the poetry of Robert Frost, the works of Michelangelo, or the wonders of astronomy. Or, perhaps learning how to use a computer or play the piano is more your style. No matter what you like to do, now is a great time to sign up for a class so that you can explore your interests.
“No matter what you like to do, now is a great time to sign up for a class so that you can explore your interests.”
Many colleges and other educational organizations offer special discounts to older adults. Here are some ideas about how to get started:
• Colleges and universities. Many colleges, especially public ones, offer reduced fees for people ages 65 and older. Community colleges are especially affordable and offer a wide range of classes. Many schools also allow you to audit classes for free or for a reduced price. This means that you attend classes but do not receive credit toward a degree. Many colleges have continuing studies programs, which offer classes designed for older adults that may cost less. To find out what a college offers, call the school and request a course catalog and, if available, a continuing studies catalog. In addition to classes, some colleges offer free lectures, exhibits and discussions that are open to the public. Ask if they provide a bulletin of such events.
• Community organizations. In most communities, adult education and continuing education programs offer classes on topics from academic subjects to crafts, sports and personal finance. In addition, your local senior center, library, museum, and YMCA or YWCA may offer discussion groups, tours, lectures and seminars. • Educational organizations for seniors. Several organizations offer learning experiences geared especially for older adults Here are just a few:
• Elderhostel offers educational trips throughout the United States and the world. The trips include courses as well as tours and other activities. Elderhostel can be costly, although financial aid may be available. For information, visit http://www.elderhostel.org/.
• Institutes for Learning in Retirement (ILRs) are community-based organizations sponsored by more than 200 colleges across the country. ILRs are run by their own members, some of whom teach classes. ILRs offer classes, outings and social events. • OASIS is an organization that holds classes and cultural activities in space donated by department stores. Class topics include the arts, health and local history. For an OASIS group near you, visit http://www.oasisnet.org.
No matter how long you’ve been out of school or how much education you’ve already had, learning can expand your mind and enrich your life. M
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Why Plan? When moving towards a goal, planning is crucial. By creating a plan, we can predict possible roadblocks and create positive solutions that will prepare us to deal with the issue and continue to move forward. When we don’t take time to plan, problems can arise that could then create a delay or completely derail achieving the original goal. Following the guidelines below will help you prepare an effective plan and ensure success:
• Time is precious. Consider this when you don’t feel like planning a project: Fifteen minutes of planning can save you hours of time if the project goes awry. • When we plan, we consider both the expected and the unexpected, and are prepared for both.
• In your plan, try to include a timetable for accomplishment. This can be a great motivating tool and can also help you measure progress and success. The timetable creates a pathway so people can better stay on track with their time and efforts. • A plan can help you look at the big picture so you don’t get weighed down with the small stuff. Sometimes the little bumps can take us off track. A plan can help you and others see what’s really important.
• Lastly, a plan can help you develop a vision of the future. By plotting out steps, you can better judge what is working and what isn’t working, and what is time-consuming and what saves time. Through this, planning can help generate new ideas and ways of doing things. M
Time Management Tips
Make a list of daily priorities:
Big-Picture Management
• Don’t include tasks that aren’t necessary to the success of your goals
• Evaluate your goals
• Do your most difficult tasks when your energy levels are at their peak • Tackle big jobs by dividing them up into smaller parts • Look for ways to improve the efficiency of your daily role • Set aside time every day to answer your communications
• Develop long-term and short-term goals that will help you reach those goals • List your objectives by yearly, monthly, and weekly needs • Delegate responsibilities whenever possible • Develop and maintain a support network
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• Learn to say “no” when you can
• Reduce clutter around your workspace • Use calendars to track your success
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Handle Stress Before It Handles You No one is immune to stress. It’s a part of life, whether the physical stress of a harried schedule or the mental stress of money problems. People respond to and rate stress differently, but stress is usually defined as a negative feeling, according to the National Mental Health Association (NMHA).
“Much of the stress we complain of or react to is tied to everyday responsibilities”, states NMHA. And not all stress is easily recognizable by us. But our bodies respond automatically: increasing blood pressure, heart rate, breathing, metabolism and blood flow to your muscles, the NMHA says. This response is valuable when fleeing a dangerous situation, but when you face stress daily, the result can affect your health, weakening your immune system and leaving you more susceptible to illness. By understanding what is causing you stress, you may be able to make changes to help you feel more in control.
“ ‘Much of the stress we complain of or react to is tied to everyday responsibilities’, states NMHA. And not all stress is easily recognizable by us. But our bodies respond automatically...”
Impact of stress People are affected differently by stress. Some feel overwhelmed about lack of time, others are more irritable and less patient, and some are unable to focus well. Stress can cause physical, emotional and behavioral problems that can affect your health, as well as your personal and professional relationships. Too much stress can cause relatively minor illnesses such as insomnia, backaches or headaches, and can contribute to potentially life-threatening diseases like high blood pressure and heart disease. Stress also is strongly linked to depression.
How to cope
Dealing effectively with stress takes determination, persistence and time, the NMHA says. Here are suggestions for coping with stress; some may help immediately, but others may help in the long term. Learn to accept or change stressful situations when you can.
Learn to say no
If you feel overwhelmed by your (or your family’s) hectic schedule, figure out what you can eliminate and learn to say no to new responsibilities. Tell family and friends why you are making changes, and be willing to listen to other people’s suggestions.
Pass up perfection
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You’re not superman or superwoman, so don’t expect perfection from yourself, or others, the NMHA says. Be realistic about what you can accomplish, and don’t hesitate to ask for help if you need it.
One at a time Focus on one task you need to do at a time. Decide which is the most urgent and tackle that one first. From there, go down your list one at a time. This will help keep you from feeling overwhelmed.
Have a support system
It’s OK to lean on others. Taking time to talk with friends and family about what’s bothering you can make a real difference. Instead of simply complaining about issues, talk about ways to solve the problems causing your stress. And, if your stressors become overwhelming, your next step should be turning to a mental health professional.
“It’s OK to lean on others. Taking time to talk with friends and family about what’s bothering you can make a real difference.”
Exercise and enjoy your leisure time Step away from your stress by setting aside time for exercise, leisure and relaxation. Don’t use leisure time as a reward for completing work or chores. Build it into your schedule all through the year. Some people like quietness and can use relaxation exercises such as meditation to ease their stress because they find it refreshing and restorative. Other people like to be active and are more apt to find physical activities, such as walking, running or other exercise, to be beneficial.
Whichever style is appropriate for you, it’s important to make time to de-stress regularly. In the long run, using small moments to escape your stressors can protect you from many of the damaging effects of stress.
“Step away from your stress by setting aside time for exercise, leisure and relaxation. Don’t use leisure time as a reward for completing work or chores. ”
Here are other ways to increase your coping ability: • Concentrate on the present. Don’t dwell on problems in your past or worries about your future.
• Maintain a daily routine. A familiar pattern can increase security when stress seems to be taking over. • Take deep-breath breaks several times a day. Even brief stress breaks of 10 to 15 minutes can be helpful.
• Get regular, adequate amounts of sleep. Most people need from six to 10 hours per night. M
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Cardio Workout Equipment Primer Treadmills, stationary bicycles, elliptical trainers, and other cardiovascular machines are among the most frequently used pieces of equipment at health clubs. But many people use these machines incorrectly or don’t fully utilize them.
If you exercise at a fitness facility, ask a staff trainer for a thorough tutorial on the capabilities of the cardio equipment. This will help you reach your fitness goals quicker. A trainer also can help you use the equipment correctly, which can reduce your risk of injury and help you avoid boredom by suggesting varied routines. Here are tips to help you get the most out of your workouts when you use cardio equipment.
Understand the equipment
Make sure you can access the preset programs (or create your own); control your workout’s speed, intensity and duration; and adjust the seat position or incline, if applicable.
Before you begin, be sure you know how to stop the equipment in case you need to dismount quickly. Some machines have a ‘stop’ button on the console or a safety switch you can attach to your clothes. On other equipment, you just stop exercising and the machine slows to a halt.
“Before you begin, be sure you know how to stop the equipment in case you need to dismount quickly. Some machines have a ‘stop’ button on the console or a safety switch you can attach to your clothes. On other equipment, you just stop exercising and the machine slows to a halt.”
Look for heart-rate technology If possible, use equipment with integrated heart-rate technology. By wearing a transmitter on a chest strap, you can monitor your heart rate on the console as you exercise. Examine heart-rate charts or ask your healthcare provider to find the guidelines for your age.
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Familiarize yourself with the programs Most pieces of cardiovascular equipment have preset programs to help you meet goals, such as losing weight, preparing for a 100-mile bike ride or training for a hill run. Consider how the various programs will best support your goals and recreational activities.
Start with a manual or steady-state program
With a manual program, you can continually adjust your workout’s intensity and speed. A steady-state program gives you a warm-up, cardio workout and cool-down. Some steady-state programs are preset; others are customizable.
“If possible, use equipment with integrated heart-rate technology. By wearing a transmitter on a chest strap, you can monitor your heart rate on the console as you exercise. Examine heart-rate charts or ask your healthcare provider to find the guidelines for your age.”
Advance to an interval program Most machines have some type of preset interval program that intersperses periods of intensity with periods of recovery. The program may be called “fat burning” or “weight loss” on some equipment.
Choose a hill program for variety
Many cardio machines have this type of program, which may have a name like Pikes Peak or Mount Olympus. Often the name is based on a particular race or event (Uphill 10K Run, for example). If you need a challenge or want something new, a hill program may be the answer.
Use the race-pace program to prepare for competition
This program can motivate you to step up your training and get ready for an athletic event. For example, if you ran three 10K races in the past year, you may want to work on reducing your time in future runs.
If you train on a treadmill using this program, you can select warm-up, cool-down, speed and possibly incline parameters that will help you complete the 10K distance at or near the race pace you want to achieve. Remember always to check with your doctor before starting a new exercise routine.
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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.
Using Yoga Poses to Help Back Pain
Yoga provides some excellent health benefits including improved flexibility and circulation while also strengthening your muscles. The 3 poses that we will cover in this edition of MINES Eye will help to stretch and relieve tension in the lower back, helping to warm you up for further exercise or help relieve lower back pain you may be experiencing. As always go slow and don’t stretch past your limits. These are meant to be nice easy poses that you should find relaxing. If you have any chronic back issues or injuries please consult a doctor before attempting any exercise program.
Pose 1 — Sphinx Pose
The Sphinx pose is a great way to warm up. This pose opens up your chest and helps warm up your back muscles for any twisting you may be doing in other poses. You begin by laying on your belly with your legs slightly apart. Make sure to keep your thighs and glutes tight as you set your forearms on the floor, parallel to each other and your elbows under your shoulders. Raise your head and shoulders away from the floor to achieve the desired back bend. This is a nice easy bend, be careful to go slow. Breath steady and deep and hold this pose for at least 2-3 breaths before lowering yourself back to the floor and repeat.
Pose 2 — Seated Forward Bend
This pose will help to relieve tension in the lower back. Begin by sitting on the floor with your legs in front of you and together. Keep your back straight and eyes forward as you reach towards your heels. Only go as far forward as you are comfortable doing. We are just trying to stretch the back and thighs a bit so careful not to over do it. Breath in deep as you reach forward and hold this pose for 5 to 10 breaths before coming back up to a sitting position. Repeat as desired.
Pose 3 — Revolved Triangle Pose
This pose is a little advanced and does require some flexibility so make sure to go nice and slow and do not over extend yourself. Begin in a standing position and proceed to step forward with your left leg. Try for a 4 foot spread if you are flexible enough. If you rotate your rear foot outward a bit it will make this easier. Bend you forward knee, raise your arms to the sides and rotate your torso to the left so that you are facing the direction of your forward leg. Now lean forward and place your right hand next to your left foot. Your hand can go inside or outside of your foot depending on what is most comfortable and don’t be afraid to bend you knees if you are not flexible enough to keep them straight when reaching for the floor. Slowly straighten your legs and press your torso against your thigh to achieve the stretch. Maintain this pose for 5-10 breaths and then slowly come back to a standing position and repeat for the other side.
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SEASONAL RECIPE
Eggs Benedict Casserole
Ingredients: • • • • • • • •
6 English muffins 10 -12 ounces Canadian bacon (2 packages, or use diced ham) 8 large eggs 2 cups reduced-fat milk (or whole milk) 1 teaspoon onion powder Cooking spray 1/2 teaspoon paprika 2 -3 cups hollandaise sauce (We recommend using store bought mix. Otherwise use your preferred hollandaise sauce recipe.)
Directions: 1. Cut muffins into 1/2-inch cubes. Set aside. Cut Canadian bacon into 1/2-inch squares. Set aside. Whisk the eggs well in a 2-quart bowl. Whisk in milk and onion powder. 2. Spray a 9-by-13-inch glass or ceramic baking dish with cooking oil spray. Scatter half the Canadian bacon evenly in bottom of dish. Scatter muffin cubes on top of Canadian bacon. Top with the remaining Canadian bacon, scattering it evenly over the bread. Pour egg mixture over the casserole. Cover the dish with plastic wrap and refrigerate overnight, or at least 8 hours, to let bread absorb egg mixture. 3. Preheat oven to 375 degrees F. Remove casserole from refrigerator and uncover it. Lightly sprinkle the paprika evenly over the top. Cover the casserole with foil and bake for 40 minutes. Remove dish from the oven, remove foil, return dish to the oven and continue to bake, uncovered, until the eggs are set and the bacon on top begins to crisp, about 20 minutes more. Remove the casserole from oven and let it stand 5 minutes before serving. 4. While casserole bakes, make hollandaise sauce. To serve, cut casserole into squares and place them on plates. Spoon about 2 tablespoons (or to taste) warm hollandaise sauce over each serving just before serving. All done, enjoy!
Makes approximately 10 servings Nutritional analysis (per serving): 208.4 calories; 7.5 g fat (2.8 g sat); 168 mg cholesterol; 18.5 g carbohydrates; 3.9 g from sugars; 16 g protein; 1.3 g fiber; 635 mg sodium. M Spring 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