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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 2015 issue of Balanced Living!
It’s winter time again and that means it’s time for the last issue of Balanced Living for the year. We’ve crammed it with some useful articles to help you handle the cold and tackle the holiday season safely and stress free.
Start off by reading up on some winter safety basics and then get a run down on disaster supplies to make sure you are prepared for whatever Winter can throw at you. Follow that up with our resources covering resilience and healthy relationships. Finally relax with some visualization meditation and some banana-muffins, you’ve earned it! If you find yourself needing winter to be a little less bitter, let MINES drop a marshmallow in your hot chocolate for you! Don’t hesitate to call your Employee Assistance Program at 1-800-873-7138. To your health!
– The MINES Team
. . . . . . . . C redits . . . . . . . Krames Staywell Warm Up to Winter Safety pg. 4 The Power of Resilience pp. 8 - 9 BeReadyEscambia.com ©2015 Disaster Supplies pg. 5 Center for Disease Control ©2015 Healthy Vs. Unhealthy Relationships pp. 6-7 The MINES Team MINES Eye pg. 10 www.food.com Recipe: Crumb Topped Banana Muffins 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
Warm Up to Winter Safety Winter often brings thoughts of skiing, hot chocolate, and maybe even a “snow day” off from work or school. But the season can also carry special risks.
Carbon monoxide: A poisoning threat
As we turn up the heat, light fireplaces, or use space heaters, we increase the risk for carbon monoxide poisoning. According to the CDC, carbon monoxide is the top cause of accidental poisoning deaths. The gas kills more than 500 people a year. “We definitely see an increase in carbon monoxide incidents when the weather gets cold,” says Firefighter Christopher Millay of the Penn Wynne-Overbrook Hills Fire Company in Pennsylvania. “People are using all types of heating devices, and they are more likely to keep all the windows in the house closed. Both these things increase the risk.”
Carbon monoxide is a tasteless, colorless, odorless gas created when fuels burn incompletely. Any fuel-burning appliance can release carbon monoxide, but you can cut your risk.
“The most important thing is to have a carbon monoxide alarm in the home,” Mr. Millay says. Have chimneys, fireplaces, and heating appliances checked yearly to make sure they work properly. Be sure to follow manufacturers’ guidelines when using charcoal broilers, gas barbecues, and gasoline engines, such as those that power generators. None of these devices should ever be used in an enclosed space or indoors.
“According to the CDC, carbon monoxide is the top cause of accidental poisoning deaths. The gas kills more than 500 people a year.”
Holiday decor Take care to prevent a fire involving decorative lights, trees, and candles. “An ignited Christmas tree will set an entire room on fire in about 15 seconds,” Mr. Millay says.
Buy a fresh tree and water it regularly so it doesn’t dry out, or use an artificial tree. Check decorative light strings for loose bulbs and frayed wires. If a fire breaks out, leave the house at once and call 911. “Never try to fight the fire yourself,” says Mr. Millay. “It is a battle you won’t win.”
Snow shoveling
Shoveling snow can bring on aches and pains, often in the lower back. Even worse, shoveling can bring on a heart attack, especially if you’re out of shape. Keeping fit can head off some of those problems. But get a physical checkup before shoveling if you have a medical condition, don’t exercise regularly, or are over age 40. If you do shovel: • Bend at the knees. • Don’t take too much snow on the shovel at one time, especially wet snow. • Take frequent breaks. • Drink plenty of water. M
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Disaster Supplies If you plan to stay at home during a blizzard, hurricane, or other natural disaster, you should have the following items on hand. It is a good idea to get these items at the beginning of the hurricane season, or at the start of winter because as a storm approaches, stores become very busy and stock is depleted quickly.
Water
Tools and Other Supplies
Water should be stored in plastic containers, avoid using glass. Store one gallon of water per person per day, and plan on at least five days of need. Save your empty 2-liter bottles during hurricane season to fill with water the night before a storm may hit. Fill bathtubs and sinks with water for sanitation use. Check them for leaks before the storm, and if water is draining out, place a sheet of plastic wrap over the drain. Washing machines can also be filled with water to use for washing hands. Water purification agents such as bleach should also be on hand.
You should have a basic tool kit with items you feel are necessary to make temporary repairs after the storm. Basics include: plastic sheeting, paper plates, plastic utensils, flashlights, and a batteryoperated radio with plenty of spare batteries (or better yet, a handcrank radio), non-electric can opener, fire extinguisher (because of the candles), tent, matches, aluminum foil, plastic storage containers, plastic garbage bags, small shovel, and insect repellent. A corded phone (not cordless, they require electricity) will help if you have phone lines but no power. Small, portable antennas will give you access to local television stations if you have power but no cable. Small televisions often have adapters for use in automobiles.
Food
Store at least a three day supply of non-perishable food. Select foods that require no refrigeration, cooking, or preparation. Think about what kind of food you would take camping, those are the types of foods that you need on hand after a storm. Many good foods come in ready-to-eat, non-refrigerated packaging. Small packages are a good choice because you won’t have refrigeration for leftovers. Make sure you have a good stock of Sterno, a full tank of propane for your grill, or plenty of charcoal. Never use propane or charcoal indoors.
First Aid Kit
It is a good idea to have two first aid kits. One for your home and the other for your car. Your kit should include things like bandages, scissors, tweezers, soap, latex gloves, lubricant, assorted size safety pins, and any non-prescription drugs deemed necessary. Stock plenty of mosquito repellent and “bug bite sticks” for relieving the itch of insect bites and stings.
“Store at least a three day supply of non-perishable food. Select foods that require no refrigeration, cooking, or preparation.”
Clothing and Bedding
Clothing and bedding items should be protected by covering them with plastic dropcloths, placing them in waterproof boxes, plastic bags or other suitable containers. Be sure to have available: work boots and gloves, rain gear, blankets or sleeping bags, lots of towels, hats, and sunglasses.
Special Items
Always remember family members with special needs. For children you should have plenty of necessary baby formula, diapers, bottles, and medications. Adults with medications such as insulin or other prescription drugs should have their prescriptions filled before the storm. Don’t forget any denture needs and eye glasses or contacts. You may also consider asking your vet about a mild sedative for your pets if they are anxious during storms. You should also have some form of entertainment for everyone including books for adults. Keep all important family documents safe and in a waterproof container. Items for consideration to keep safe are wills, insurance policies, bank account numbers, credit cards, your address book, and a household inventory complete with serial numbers and pictures or video. M Winter 2015 Balanced Living 5
Healthy vs. Unhealthy Relationships Relationships that occur in the teen years may affect dating relationships later in life. The lessons teens learn today about respect, healthy vs. unhealthy relationships, and what is right or wrong may carry over into future relationships. So it is important for teens to recognize healthy relationships.
What is a Healthy Relationship?
A healthy relationship is free from physical, emotional, and sexual violence. Qualities like respect, good communication, and honesty are important parts of a healthy relationship. Educating teens about the importance and value of respect (both respect for oneself and respect for other people) may enable them to form healthy relationships before they start to date—to prevent dating violence before it starts.
Healthy relationships are built on a foundation of respect. Respect is a choice, and when you give it, you are more likely to get it in return. It is important for teens to learn how to treat others the way they want to be treated. Teens also need to recognize that when respect is absent, their relationships may turn from healthy to unhealthy.
“A healthy relationship is free from physical, emotional, and sexual violence. Qualities like respect, good communication, and honesty are important parts of a healthy relationship.”
The following are characteristics of a healthy dating relationship: • Mutual respect. Respect means that each person values who the other is and understands the other person's boundaries. • Trust. Partners should choose to trust in each other and give each other the benefit of the doubt. • Honesty. When a dating partner lies, it takes time to rebuild that trust in him or her. Honesty builds trust and strengthens the relationship.
• Compromise. In a dating relationship, each partner does not always get his or her way. They should acknowledge different points of view and be willing to give and take.
• Individuality. Each partner should not have to compromise who they are, and his or her identity should not be based on their partner's. Partners should each continue seeing his or her friends or doing the things that he or she loves. They should be supportive if their partner wants to pursue new hobbies or make new friends. • Good communication. Each partner should speak honestly and openly to avoid miscommunication. If a partner needs to sort out his or her feelings first, their partner should respect those wishes and wait until they are ready to talk.
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• Anger control. We all get angry, but how we express it can affect our relationships with others. Anger can be handled in healthy ways such as taking a deep breath, counting to 10, or talking it out.
• Problem solving. Dating partners can learn to solve problems and identify new solutions by breaking a problem into small parts or by talking through the situation.
• Fighting fair. Everyone argues at some point, but those who are fair, stick to the subject, and avoid insults are more likely to come up with a possible solution. Partners should take a short break away from each other if the discussion gets too heated. • Understanding. Each partner should take time to understand what the other might be feeling by putting themselves in their shoes. • Self-confidence. When dating partners have confidence in themselves, it can help their relationships with others. It shows that they are calm and comfortable enough to allow others to express their opinions without forcing their own opinions on them.
• Being a role model. By embodying what respect means, partners can inspire each other, friends, and family to choose respect, too.
“Each partner should speak honestly and openly to avoid miscommunication. If a partner needs to sort out his or her feelings first, their partner should respect those wishes and wait until they are ready to talk.”
What is an Unhealthy Relationship? An unhealthy relationship has an imbalance in which one partner tries to exercise control and power over the other through threats, emotional/verbal abuse, or physical or sexual violence. The following qualities may be signs of an unhealthy dating relationship. Although anyone can be involved in a less-than-perfect relationship, these behaviors may be seen as "red flags" that something might be wrong in a relationship.
• Control. One dating partner makes all the decisions and tells the other what to do, what to wear, or who to spend time with. • Dependence. One dating partner feels that he or she “cannot live without” the other. He or she may threaten to do something drastic if the relationship ends. • Dishonesty. One dating partner lies to or keeps information from the other. One dating partner steals from the other.
• Disrespect. One dating partner makes fun of the opinions and interests of the other partner. He or she may destroy something that belongs to the other dating partner.
• Hostility. One dating partner conflicts with, or antagonizes, the other dating partner. This may lead the other dating partner to “walk on egg shells” to avoid upsetting the other. • Intimidation. One dating partner tries to control aspects of the other's life by making the other partner fearful or timid. One dating partner may attempt to keep his or her partner from friends and family or threaten violence or a break-up. • Physical violence. One partner uses force to get his or her way (such as hitting, slapping, grabbing, or shoving). • Sexual violence. One dating partner pressures or forces the other into sexual activity against his or her will or without consent. M
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The Power of Resilience 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 is the process of adapting well in the face of adversity, trauma, tragedy, or significant stress — it means bouncing back from difficult experiences,” says Patricia O’Gorman, Ph.D., a psychologist in private practice in East Chatham, N.Y., and a spokeswoman for the American Psychological Association. “We all share a special ability to take charge of our lives. This is what resilience can give us — the ability to align ourselves with our strengths and to recognize our personal power.” Resilience is used to describe people who lead normal, fulfilling lives despite having experienced trauma or tragedy. These people are resilient because they have the ability to recover from adversity and retain a positive self-image and view of the world. “People who are resilient accept that they have difficulties, but also know they have inner resources and abilities they have drawn on in the past,” says Dr. O’Gorman. “This gives them a starting place that’s positive, a place where they can search for solutions to their problems.”
“We all share a special ability to take charge of our lives. This is what resilience can give us — the ability to align ourselves with our strengths and to recognize our personal power.”
Building resilience Resilience isn’t a trait people either have or don’t have — it involves behaviors, thoughts, and actions that can be learned and developed.
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Here are some strategies for building resilience:
• Nurture a positive view of yourself. Develop confidence in your ability to solve problems and trust your instincts.
• 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.”
• 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 you can affect. • 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.
• Make connections. Good relationships with family, friends, or others are important. Accept help and support from those who care about you. • Maintain a hopeful outlook. An optimistic outlook enables you to expect good things to happen in your life.
• Take care of yourself. Pay attention to your own needs and feelings. Engage in activities you enjoy and find relaxing. Exercise regularly, get enough sleep, eat a healthful diet, and limit alcohol consumption.
Consider writing your thoughts about stressful events in your life. Try meditation and other spiritual practices. Many people find these activities help them build connections with others and restore lost hope.
“Becoming conscious of your strengths makes you stronger,” says Dr. O’Gorman. “Resilience increases as you recognize the magnitude of what you’ve already accomplished and survived in your life and helps you believe you can meet the challenges that lie ahead.”
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. 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.
Visualization Meditation Exercise
Meditation is a great way to help rid yourself of negative thoughts and emotions. It is also a great chance to concentrate on the positive aspects of your life and the world around you. One technique that helps do just that is visualization. The purpose of visualization is to help create positive change in your life by visualizing your goals as reality. Start small by picturing little changes and then you can work your way up to bigger life changes. For example start by visualizing yourself having a great day at work and then work your way up to picturing yourself getting that big promotion you want. The meditation may not make that wish come true all by itself but it will help push away doubt and put you in a positive mental state ready to achieve. But first things first, how is visualization done? The following is a very basic technique that you can incorporate into your daily routine.
Step 1: Relax
Begin by choosing a preferred meditation position. If you do not have one just pick a comfortable sitting position where you will be free from distractions. Next close your eyes and begin breathing deeply and slowly as you let yourself relax. Try and relax your whole body and let any muscle tension slip away. Do this for a couple moments or until you feel nice and relaxed. Now is when the visualization can start.
Step 2: Visualize
Now that you are in a relaxed state, imagine yourself surrounded by something pleasant such as warm sunlight or a gentle breeze. With each breath inhale the warmth and imagine the sunlight or breeze is filling you with positive energy and serenity. As you exhale, imagine any negative emotions or thoughts you may have flowing out of you as thick black smoke.
Step 3: Focus on Your Goals
Now begin to imagine a change you’d like to make or something that you would like to do or achieve. Imagine your life as if this change has already happened. What does this look like? Where are you and what did you do to get here? What do things look like? Feel like? Smell like? Focus on as many little details as possible, try and make it real in your mind, inhaling this new state with every breath and breathing out any doubts you may have. Don’t worry if you have trouble at first, meditation is not easy. You may not even be able to relax at first. This is totally normal, especially with the crazy lives we all lead, but rest assured that with practice you can achieve greater states of serenity and relaxation and your meditation will become more and more effective as you practice.
Step 4: End the Session
Meditate for at least ten minutes or for as long you wish. Once you are done slowly open your eyes, be sure not to stand up too quickly. Congratulations, you are now one step closer to the change you imagined! M
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SEASONAL RECIPE
Crumb-Topped Banana Muffins Ingredients: • • • • • • • •
Muffins 1 1/2 cups flour 1 teaspoon baking soda 1 teaspoon baking powder 1/2 teaspoon salt 3 large ripe bananas, mashed 3/4 cup sugar 1 egg, lightly beaten 1/3 cup butter, melted
• • • • •
Topping 1/3 cup packed brown sugar 1 tablespoon flour 1/8 teaspoon cinnamon, to taste 1 tablespoon cold butter (diced) 1/4 cup nuts, chopped (optional)
Too Much Sugar For You?: Try using a natural sugar substitute like Agave Syrup. Just add a 1/2 cup Agave syrup in place of the 3/4 cup sugar. Not only will this taste great but you’ll cut the recipes sugar content in half !
Directions: 1. In a large bowl, mix the flour, baking soda, baking powder, and salt. 2. Mix bananas, sugar, egg and melted butter. 3. Stir into dry mixture just until moistened. 4. Fill muffin cups 3/4 full. 5. Combine brown sugar, flour, and cinnamon topping ingredients. 6. Cut in cold butter until crumbly. 7. Sprinkle over muffins. 8. Bake at 375 degrees Fahrenheit for about 20 minutes, until muffins test done. 9. To test, poke a toothpick into the muffins. When the toothpick comes out dry, the muffins are done. 10. Cool in pan for 10 minutes. All done, enjoy! Makes approximately 12 servings Nutritional analysis (per serving): 221 calories; 6.7 g fat (4 g sat); 31.6 mg cholesterol; 38.8 g carbohydrates; 22.6 g from sugars; 2.6 g protein; 1.3 g fiber; 293.9 mg sodium. M Winter 2015 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