Fall 2011 Balance Living

Balanced LIVING

Fall 2011

Stay Af loat in the Downturn Follow our tips to do a self-check on your financial habits pg 4

Watch that frown - your bad mood affects others!

6

Are you addicted to the Internet?

10

Eat out AND stick to your diet plans

12

Balanced Living Fall 2011

A NOTE FROM YOUR EAP

MINES & Associates 10367 W Centennial Rd Littleton, CO 80127 800.873.7138 www.MINESandAssociates.com

Though many dread the transition to fall as a sign that winter is on its way, it always seems to be one of the most comforting seasons. We tend to fall back into a regular routine as the school year begins, cooler temperatures allow us to return to the kitchen for home-cooked meals, and the changing leaves lend for one of the most beautiful times of the year in many parts of the country.

As comforting as the season may be, it also signifies the beginning of the whirlwind holiday season, and the stress that comes with it.

If you’re anxious about budgeting for holiday spending this year, jump start your planning with our article regarding spending habits in today’s economy on page 4. For more help, contact your EAP to discuss your specific needs with a financial counselor.

As always, we’re here anytime you need us.

- The MINES Team

Credits Krames Staywell Tap the Power of Water pg 8 Pumpkin Muffin Recipe pg 11 ADD in Adults pg 14 Wellness Library Health Ink and Vitality Communications ©2011 Good Moods -- and Bad! -are Infectious pg 4-5 Are You Trapped in the Net? pg 9

Eating Well When Dining Out pg 10-11

Write On! Help Your Child Start a Journal pg 12 Quiz: Online or Over the Line? pg 13

Financial Planning Association (FPA) ©2011 A Continuing Downturn... A Good Time to Review Your Financial Habits pg 4-5

2 Balanced Living Fall 2011

LOOKING AHEAD

Discovering September 5 Labor Day

parent? It’s never too early to start planning towards higher education. Read this week’s article, 6 New Saving for Your Child’s Education, for tips. testing can be stressful for kids and parents alike. This week’s communication, Making the 12 Standardized Grade on School Tests, gives suggestions to ease test anxiety. about furthering your education? Read about ways to get a masters or professional degree 19 Thinking without being a full-time student in Affording Graduate School While You’re Working.

23 Bring on the football, sweaters, and apple cider - it’s the First Day of Fall!

This month’s final communication, Twenty Time Savers for Students, has plenty of tips that could be 26 helpful for anyone trying to get a grip on their time management skills.

october 3

This week’s communication, Encouraging Workplace Diversity, contains helpful tips to keep in mind for embracing differences in the office.

Looking to branch out from your usual dinner options? Read A Flaire for New Fare to discover some more exotic ingredients to try.

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If you’re a bilingual parent, check out this week’s communication, In Language, Two is Better than One, for tips and benefits to helping your child learn a second language.

Religious beliefs and the workplace don’t always go hand-in-hand. If you’re curious about your rights on this topic, this week’s communication, Your Rights Against Religious Discrimination, can help.

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Test your travel abroad IQ with this month’s final communication, Learning About Healthy Travel.

Happy Halloween!

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november 7 Caregiver.

This week’s communication, Caregiving in Four Stages, provides helpful overviews to prepare 14 caregivers for each part of the process.

Starting to care for an aging parent? Read what to expect in this week’s article, Assuming the Role of

17 It’s the American Cancer Society’s Great American Smokeout - make the decision to finally quit! a caregiver can be both exhausting and time consuming. If you’re looking for agencies that 21 Being can provide assistance, read Ways to Make Caregiving Easier, this week’s communication.

24 Thanksgiving Day this month’s final communication, we’ll provide resources for keeping immunizations up-to-date in 28 For Tracking Vaccinations.

Fall 2011 Balanced Living 3

A Continuing Downturn...

A Good Time To Review Your Financial Habits

4 Balanced Living Fall 2011

A

s the market continues its gyrations and bad news continues to flow on energy, housing, and food prices, it’s time for a tune-up of the way you spend, save, and plan.

Assess

your current financial situation: If you’re not already working with a financial planner, maybe you should be. Plan a visit now with a financial planner. Making a financial plan in bad economic times can be a good idea because you’ll develop a more protective mindset of your finances that can reap even greater benefits when times are good.

Create a budget: In tough times, it’s important to limit your spending on unnecessary extras and zero in on what financial goals are truly important. A financial planner can help you with a reality check of your current spending and help you divert more of your weekly paycheck into an emergency fund as well as dollars to pay down debt and increase your savings and investments.

Convert to cash spending: Develop

or debit for most of your

a “real-money-only” mentality.

Your budget will tell you how much to spend, and the best way to stick to those numbers is to shop only with folding money or a debit card. Debit cards wearing a bankcard logo are typically welcome at most stores where credit cards are accepted. This way, you pay cash without the risks of carrying cash. If you’re considering a debit card, ask your bank to limit the spending power on that card to the cash balance in your checking account, and be sure to ask how you’re protected in case of loss or theft. Also, ask about any fees you may incur.

Shop on a schedule with a comprehensive list:

Consider limiting your shopping trips to maybe one or two a week, and work only from a comprehensive

shopping list that shows you everything you’re thinking of buying in a week – groceries, family items and incidentals for yourself. First, planned shopping trips mean you’ll save gas as well as time. Second, a comprehensive shopping list – either on a computer file or on a big sheet of legal paper – allows you to see everything you want and allows you to split your priorities between legitimate needs and stuff you can put on hold.

What about the “wait for” side of the list? Keep those items in their own column on your main list week-toweek so you can keep a lookout for sales and coupons.

About

those coupons: If you’re searching only in

newspapers or print circulars for coupons, you might be missing big savings. If you have access to the Internet, use your search engine to identify manufacturers of items you regularly buy and see if you can get on their e-mail list for special coupons online. Major retail chains also e-mail coupons and news of special sales to customers online as well. Also, if you don’t have something to type in that “discount code” box when you’re buying something online, stop. It’s wise to pull up another search window and type in the name of the product, the retailer’s name and the words “discount code” and see if anything comes up that fits the product you’re buying. Also, there are many independent coupon Web sites out there that will save you money, but use only those that won’t put spyware on your computer that lets those companies monitor your spending and surfing habits.

Think

about the holidays and year-end tax

planning now: December is probably the most

damaging money month of the year. Now is a good time to start planning what you’ll spend on presents and entertaining during the holiday season. Also, set aside some time to review your tax situation and set aside the funds for any charitable giving or investment moves you might want to make at year-end.

Easy Ways To Save Money

Make coffee at home instead of stopping for one on your way to work • Keep an eye out for free days at local zoos, museums, gardens, etc. • Take advantage of the library - check out books, magazines, and movies instead of buying them • Pay bills as soon as you get them to avoid late fees • Instead of a Friday night movie, go to matinees or seek out discount theatres in your area • Form a babysitting cooperative with friends and family • Bring a brown bag lunch to work • Walk, ride your bike, or take public transportation whenever possible • Downgrade your phone, cable, or internet package, or shop around for better deals • Replace incandescent lightbulbs with CFLs • Fall 2011 Balanced Living 5

Good Moods

- and bad! Are Infectious

W

e all know we can catch colds -- but few of us realize we can catch emotions just as easily. Consider: •

•

•

You’re in a perfectly good mood until you encounter your spouse in a blue funk -- and suddenly your good mood evaporates.

You’re surrounded by laughing people in a movie theater -- and you find yourself laughing along with them.

Your baby starts to cry in church -and she’s joined by a chorus of infants who seemed perfectly happy just moments ago.

The fact is that our moods and emotions are easily affected by others. “The closer you are to someone, the more likely you are to be infected by their emotions,” explains Elaine Hatfield, Ph.D., professor of psychology at the University of Hawaii and coauthor of the book “Emotional Contagion.”

6 Balanced Living Fall 2011

Researchers say the ability to “catch” emotions starts a few months after we’re born. Through our first year of life, studies show, we react to the pain of others as though we were feeling it ourselves.

Around age 1, we may realize the pain is someone else’s, but we often continue to imitate the crying -- perhaps, researchers say, in an effort to understand what another person is feeling. Even at ages 2 to 2 1/2 years, we feel our own fingers to see if they hurt when someone else injures a finger. After this, children become better at discerning when pain is theirs or someone else’s.

But we continue to “catch” emotions throughout our lives. “People talk about his or her infectious laughter or infectious personality because of the way their behavior affects others,” says Mark H. Davis, Ph.D., professor of psychology at Eckerd College in St. Petersburg, FL.

pressed and even more likely to become mentally or physically ill.”

Plot Your Own Emotional Rescue

Is there anything we can do to avoid being brought down by the emotions of others? The experts offer this advice: •

•

•

Married couples pick up the cues from one another immediately, says Ron Riggio, Ph.D., a pioneer in the study of whether emotions are catching.

“Even before we notice exactly what our spouse is saying, we’ll tune in to their sad, slowpaced, low-pitch tone or their elated, fast-paced, high-pitch tone, and we’ll notice whether their movements are slow, shoulders are slumped and head is down or if their carriage is upright and quick-paced,” adds Dr. Riggio.

•

Who is most likely to catch emotions? Dr. Hatfield says to look for people who: • • • • • •

Rivet their attention on others.

See themselves in terms of how they relate to others.

Can read others’ emotional expressions, voices, gestures and postures.

Tend to mimic facial, vocal, and postural expressions.

Recognize their own emotional responses.

React emotionally.

“Older couples where there has been chronic illness are very susceptible,” says Dr. Hatfield.

“When a partner gets sick or is depressed about illness, the other spouse is more likely to feel de-

•

•

Try to help a person who is suffering, but going overboard won’t help either of you.

“Keep a little distance for yourself,” says Dr. Davis. “It isn’t selfish to go into the next room, read a newspaper or call a friend on the telephone.”

Understand that you can’t solve everyone’s problems. “Frequently, the other person just wants to know that you understand and care; usually they’ll tell you that they don’t expect you to fix it for them,” says Dr. Hatfield.

“If you find yourself slipping under the wave [of someone’s emotions], try divertStudies show ing your attention to that people something else,” says Dr. Davis. “Turn your actually begin to attention to a home mimic the facial project or play with the kids -- do someexpressions of thing that will cause those around your focus to shift to that thing.” them who are Keep in mind that reexhibiting strong acting in some degree to others is good. “Try feelings of joy, letting someone know sadness, or anger. that their good news is great to hear and that you share in their celebration,” Dr. Davis says. “Or tell them, in the case of bad news, you’re listening to their problem and empathize with their situation.”

When your feelings are confused, says Dr. Riggio, step back and ask yourself, “How much of this is them and how much is me; what’s my role?” Don’t let it become an emotional reaction in you.

When things calm down, think about what went on, suggests Dr. Riggio. Understanding that we’re reacting to someone else may help us the next time.

“

“

Studies show that people actually begin to mimic the facial expressions of those around them who are exhibiting strong feelings of joy, sadness, or anger, adds Dr. Hatfield.

Fall 2011 Balanced Living 7

WELLNESS SPOTLIGHT

Tap the Power of Water

W

ater is the most important nutrient in your diet. Your body needs H2 O for basic chemical reactions to keep going, says Robert Toto, M.D., a kidney specialist at the University of Texas Southwestern Medical Center in Dallas.

In fact, water accounts for much of your body weight (about 60 percent for men and about 50 percent for women).

Not getting enough water each day? The When you don’t drink following tips from the CDC may help: enough water, your body can’t work at its Carry a water bottle for easy access when best. As dehydration you are at work or running errands. sets in, you’ll feel leFreeze some freezer-safe water bottles. Take thargic and you may one with you for ice-cold water all day long. have trouble thinking clearly.

Choose water instead of sugar-sweetened beverages. This tip can also help with weight management. Substituting water for one 20-ounce sugar-sweetened soda will save you about 240 calories.

Water is also crucial to the body’s cooling system. When your body heats up -- beChoose water instead of other beverages cause of a hot day or when eating out. Generally, you will save because of physical money and reduce calories. activity, for instance -- your brain signals Give your water a little pizzazz by adding a wedge of lime or lemon. This may improve your sweat glands to the taste, and you just might drink more produce sweat. The water than you usually do. body cools itself by the evaporation of sweat from the skin. If dehydrated, the body can’t sweat enough to stay cool.

8 Balanced Living Fall 2011

How Much Do You Need?

Exactly how much you need to drink depends on whom you ask. Roberta Anding, R.D., a spokeswoman for the American Dietetic Association (ADA), recommends you look at the color of your urine. “Your urine should look like pale lemonade and not apple juice,” Ms. Anding says.

Weight loss is also a good gauge. By weighing yourself before and after you spend time in the hot sun, she says, you can tell how much you should be drinking. For every pound you lose, drink 16 to 24 ounces of water.

The Institute of Medicine recommends that women get 91 ounces of water a day (about 11-1/2 cups) and men about 125 ounces a day (about 15-1/2 cups). These figures refer to total water, from beverages and food. The IOM says that most people can use thirst as a guide for when they need to rehydrate. Athletes and older adults, however, may not feel thirsty before they are already dehydrated. Athletes and seniors need to set times to drink and not rely on thirst.

Stick to water and other low-calorie beverages.

Caffeinated beverages are also acceptable, because they don’t dehydrate you, the IOM says.

Sports drinks are not necessary. And don’t just drink water; eat it, too, by loading up on fruits and vegetables. They’re brimming with water.

Are YouTrapped in the Net? T

he Internet lets you communicate instantly, tap vast knowledge, watch news unfold, run a business -- you name it and the Net is your servant. But could it become your master?

Psychology professor Kimberly Young, Psy.D., of the University of Pittsburgh at Bradford, began studying Internet addiction after a friend sought help with her husband’s online activities. “The husband’s actions -- the preoccupation with being online, his lying about the amount of time in front of the computer, the extreme moodiness, and his avoidance of family and friends -- were all traits common to addictive behavior,” says Dr. Young, founder of the Center for Online and Internet Addiction.

In one survey, “6 percent of the respondents met the criteria for compulsive Internet use and over 30 percent reported that they were using the Net to escape from negative feelings,” she says. “The vast majority admitted that while online they lost track of time, felt extremely uninhibited and were more likely to be intimate with another person than in a face-to-face relationship.”

Some other experts doubt that Internet addiction poses much of a threat. “The Internet is merely a tool, not a saint or a villain,” says New York psychologist Michael Fenichel, Ph.D., founder of the International Society for Mental Health Online.

The danger, he says, lies in some people’s inability to separate themselves

from the Internet’s offer of freedom, knowledge, and self-gratification.

Both experts suggest watching Net use. Keep the following in mind: • Track family time online. Keep a log for sign-on and sign-off.

• Schedule computer use. Set blocks of time for kids’ homework, bill paying, email, etc.

• Get outdoors. If you’re online too much, you’re missing exercise and risking eyestrain, back pain, and repetitive use injuries to hands and arms.

• Spend face-to-face time with family, friends, and neighbors.

• Get professional help if the Internet becomes the focus of your life.

Think you’re trapped? Take our quiz on page 13 to find out if your Internet usage is over the line.

Fall 2011 Balanced Living 9

Eating Well when Dining Out Anyone who has dieted knows the difficulty of ordering a healthful, low-fat, low-calorie meal when dining out -- many restaurants serve entrees containing more fat and sodium than an adult should consume in an entire day.

The following suggestions can help you choose wisely -- whether you’re watching your weight or simply wanting a tasty meal that will benefit, not compromise, your health.

Watch Your Portions

Typical restaurant servings are two or three times the size of a standard serving. The most effective way to limit your calories when eating out is to eat less. To limit the calories, share the meal with your dining companion, order an appetizer as your entree or request a half-order.

10 Balanced Living Fall 2011

The following words indicate meals that are even larger than the standard ones: combo, feast, grande, jumbo, king- or queen-sized, and supreme. Words such as kiddie, luncheon, petite, small plate, regular, and salad-sized indicate more reasonable portions.

Limit Your Alcohol Intake

Alcohol contains lots of empty calories and may lower your resolve not to overeat. The recommended limit is no more than two drinks daily if you’re a man, one if you’re a woman. One drink equals 12 ounces of beer, 4 to 5 ounces of wine or 1.5 ounces of 80-proof liquor, all of which supply about 0.5 ounce of alcohol.

How is it Prepared?

Ask how the chef prepares menu items before you order.

That way, you can request high-fat sauces or toppings not be used or be served on the side. Any dishes that contain the following descriptive words in their names are high in calories and fat: Alfredo, basted, batter-dipped, breaded, creamy, crispy, deep-fried, pan-fried, scalloped, au gratin or in cream or butter sauce.

Eat Before Going Out

Don’t starve yourself all day before going out to dinner.

If you do, you’re more likely to overeat at the restaurant.

Instead, eat a reasonable breakfast and lunch and have a piece of fruit or yogurt before dinner. Here’s another idea: Munch on carrot or celery sticks, plain bread sticks or a whole-wheat roll (without butter or margarine) before you order to take the edge off your hunger. You’ll be less likely to order too much or overeat when your entree is served.

enough. Don’t feel compelled to clean your plate. Eat as much as you want and either share the rest or take it home.

Skip the Rich Desserts Order nonfat or low-fat frozen yogurt, sherbet or fresh berries. If you can’t resist the dessert tray, share an item with your dining companions.

Other Tips •

• •

•

•

•

Slow Down

Fast eaters tend to eat more than those who slow down and savor each bite. Remember, it takes 20 minutes for your full stomach to signal your brain that you’ve had

•

Choose restaurants with moderation in mind.

Avoid all-you-can-eat buffets or cafeterias where the food displays will tempt you to order more than you want or need.

Pay attention to hidden calories in sauces, gravies, melted cheese, and sour-cream toppings.

Order chicken and fish baked, broiled, grilled or roasted instead of fried or breaded and fried.

Frying can double or triple the calories. Order vegetables steamed, grilled, or stir-fried instead of fried, battered, and fried or served in cheese or cream sauce.

Remove fat from your entree after it arrives. To do so, trim away visible fat on a steak, remove chicken skin or spoon half of a high-fat sauce to the side.

Consider your weaknesses. If you can’t resist chips and dip or bread and butter, have them removed from the table. And ask the server not to bring the dessert menu.

Lower the fat in a burger by dressing it with naturally low-calorie mustard, ketchup, salsa, barbecue sauce or pickles instead of high-fat mayonnaise, cheese, bacon, sauteed mushrooms or any special sauces.

Order plain water, bottled water or a diet soda.

SEASONAL RECIPE

Pumpkin Muffins 1 cup canned pumpkin 1/2 cup sugar 1/2 cup vegetable oil l egg 1/2 teaspoon baking soda

Grea treat t tastin g s h & bet igh in fib e a-car otene r !

1/2 teaspoon baking powder 1/2 teaspoon cinnamon 1/2 teaspoon nutmeg 3/4 cup flour 1/2 cup walnuts, broken into pieces

Put 12 paper muffin cups into muffin pan. Preheat oven to 350 degrees. In a big bowl, combine pumpkin, sugar, oil, and egg. Mix well with a wooden spoon. Add baking soda, baking powder cinnamon, nutmeg, and flour. Mix well.

Add walnuts. Mix again. Put mixture evenly into 12 muffin cups. Bake for 25 minutes at 350 degrees. Makes 12 muffins.

Nutritional analysis (per muffin): 132 calories, 4 grams fat, 3 grams protein, 21 grams carbohydrate.

Fall 2011 Balanced Living 11

KID’S CORNER

Write On!

I

Help Your Child Start A Journal

f your kids are angry or upset, tell them to write it down. If they can’t fall asleep at night, tell them to get out that pen!

Dr. Robinson. Journals can also help improve your child’s health and school grades, says psychology professor James W. Pennebaker, Ph.D.

or spelling. “A journal is not a letter,” says Dr. Pennebaker.

• If you prefer, use the home computer for journal entries.

Typing on a computer might A private journal “helps bring be faster than longhand, alresolution to things that have been Journal Tips though longhand forces more troubling you. It helps you explore Experts offer kids these tips on organization and has the space how you feel about something,” keeping a journal: says Gail P. Robinson, Ph.D., forfor doodles and drawings.

• Write for yourself alone. Teens, mer president of the American especially, may be reluctant to • Develop a routine. When and Counseling Association. Journals what you write is up to you. It’s write down their thoughts for lend a shoulder to cry on, an imyour journal. But people are fear their parents may find the partial ear, or a track record of more inclined to write when journal. Dr. Robinson tells how far your child has come. they’ve picked out a time to parents journals are private do it, says Dr. Robinson. Date and should be left alone.

“Writing helps focus your thoughts each entry.

• Don’t worry about grammar on what’s really happening,” says 12 Balanced Living Fall 2011

QUIZ

Online or Over the Line?

The Center for Online and Internet Addiction offers a test of online activities’ damaging effects. Only consider online time unrelated to school or work -- and be honest. Use the following scale:

0-Does not apply 1-Rarely 2-Occasionally 3-Frequently 4-Often 5-Always How often do you stay online longer than you intended?

How often do you neglect household chores to spend more time online?

How often do you prefer the excitement of the Internet to intimacy with your partner?

How often do you form new relationships with fellow online users?

How often do others in your life complain about the amount of time you spend online?

How often do your grades or schoolwork suffer because of the amount of time you spend online?

How often do you check your e-mail before something else that you need to do?

How often does your job performance or productivity suffer because of the Internet?

How often do you become defensive or secretive when anyone asks you what you do online?

How often do you block disturbing thoughts about your life with soothing thoughts of the Internet?

How often do you find yourself anticipating when you will go online again?

How often do you fear that life without the Internet would be boring, empty, and joyless?

How often do you snap, yell, or act annoyed if someone bothers you while you’re online?

How often do you lose sleep due to late-night log-ins?

How often do you feel preoccupied with the Internet when offline, or fantasize about being online?

How often do you find yourself saying “just a few more minutes” when online?

How often do you try to cut down the amount of time you spend online and fail?

How often do you try to hide how long you’ve been online?

How often do you choose to spend more time online over going out with others?

How often do you feel depressed, moody or nervous when you are offline, which goes away once you are back online?

TOTAL

Turn the page to see where your usage ranks.

Fall 2011 Balanced Living 13

MENTAL HEALTH AWARENESS

ADD in Adults You’ve always had trouble concentrating. Your mind wanders, and it’s hard to finish tasks. As a result, you didn’t do well in school. And now, you often struggle with your job. Sometimes this makes you moody or depressed. These may be symptoms of attention deficit disorder (ADD).

To find out more, talk to your healthcare provider. He or she can offer guidance and support.

Symptoms of Adult ADD:

What is ADD? Attention deficit disorder makes it hard to focus your mind. You may Low self-esteem daydream a lot. And you Depression may be restless much of Trouble holding a job the time. As a result, you may have trouble with deMemory problems tailed or boring work. And Problems with a it may be hard to stick marriage or with one project for very relationship long. You also may forget things. Or, you may miss Lack of discipline key points during a lecture or meeting. You may even have trouble sitting through a movie or concert.

At times, you may feel frustrated or angry. This can affect your relationships with others.

• Trouble thinking things through • • • • •

•

Who Does It Affect?

ADD begins in childhood. Sometimes, your symptoms may improve as you get older. But they also may persist into your adult years. ADD is often thought of as a “kid’s problem.” That’s why it’s often missed in adults. In fact, many parents learn they have ADD when their children are diagnosed.

What Causes It? The exact cause of ADD isn’t known. The disorder does run in families. Having one parent with ADD makes it more likely you’ll have it too. And the part of your brain that controls attention may be involved. Certain brain chemicals that are out of balance may also play a role.

What Can Be Done?

The first step is finding out if you really have ADD. Your doctor will use special guidelines to diagnose the disorder. Most adults with ADD are greatly helped by therapy and coaching. In some cases, your doctor may also prescribe medicine to ease your symptoms.

QUIZ RESULTS The higher your score, the greater the potential for problems:

20-49 points: You’re an average online user. You may surf the Web a bit too long at times, but you have control.

50-79 points: You’re experiencing occasional or frequent problems because of the Internet. You should consider their impact on your life.

80-100 points: Your Internet usage is causing significant problems. You should evaluate the impact of the Internet on your life and address the problems directly caused by Internet usage.

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If you need someone to listen, we’re here.

24 hours a day, seven days a week.

For information or confidential assistance call 1-800-873-7138