BalancedLIVING Spring 2013
Outsmarting Stress pg. 6
Breaking Yourself Out of a Rut pp. 14-15
g and Usin g in s o o h Quiz: CSupplements er Feel Bett ll ’ u o Y t Light Righ tress Season S x a T e c u Red
BalancedLiving Spring 2013
MINES & Associates 10367 West Centennial Road Littleton, Colorado 80127 800.873.7138
A word from your Employee Assistance Program... As the spring sunshine increases with longer days, take a moment to read the included articles while outside on a park bench. Studies show that making sure that you get some much needed rays can help improve your mood and overall wellbeing.
Spring also brings tax season, so be sure to check out our article on Reducing Tax Season Stress if you’re still in the filing process. If you find that you need a little help, you may have access to financial professionals that might be able to help. Call us to find out if you have access to these services if you’re finding you need a little more help. – The MINES Team
www.MINESandAssociates.com
. . . . . . . . C re d its . . . . . . . Life Advantages, LLC © 2013 Reduce Tax Season Stress pg. 3 Wellness Library Health Ink and Vitality Communications © 2013 Light Right - You’ll Feel Better pg. 4 Outsmarting Stress pg. 6 Quiz: Choosing and Using Supplements pg. 13 Breaking Yourself Out of a Rut pp. 14-15 www.MomsWhoThink.com Recipe: Teriyaki Pork Tenderloin pg. 5 Krames Staywell Spring Sunshine Brightens Mood pg. 10 Modifying Recipes for Better Health pp. 8-9 Encouragement Helps Nurture Kids’ Talents pg. 12 Delvina Miremadi, Life Advantages Finding Balance pg. 11
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Reduce Tax Season Stress Tax season can cause stress, especially when you are unfamiliar with the filing process. If you’re worried about filing taxes correctly or feel overwhelmed by the workload, don’t be surprised if things get tense. By learning about ways to reduce tax time stress you can reduce the tension you feel. Follow the tips below, and tax time won’t be so taxing:
Find out how to file. Online resources can help guide you through tax time, or your Employee Assistance Program may have additional information on how to file taxes. By learning how to file correctly, you’ll reduce the possibility of being audited and feel better and more comfortable about filing your taxes each year. Don’t wait until the last minute. Try starting your taxes early, or even setting up a deadline for yourself. Think about breaking up the filing process into many small tasks and setting many small goals, completing a little bit of tax work over the course of a week or longer. Set a reward for when you finish. Think about scheduling a nice dinner for yourself or a mini-vacation after you complete your taxes. You may be more likely to complete your taxes quickly and successfully when a fun reward lies at the finish line. Make taxes fun. Well, maybe not fun, but less of a pain. Think about playing some calming music or enjoying a delicious dessert while you file. Find a CPA. If your tax situation is less than simple, a CPA can help guide you in the right direction. Although a CPA costs additional money up-front, he or she may uncover deductions and other areas to save you money. In addition, you get the peace of mind of working with someone who’s an expert on taxes, so you don’t have to worry if you missed something. You will still have to prepare some tax information for your CPA, but it can substantially reduce your workload. In short, spending money towards a CPA can pay off in reduced stress levels and saved money. Online resources, your EAP, or your CPA can better help you understand what tax records to keep track of outside of tax season. This can make filing each upcoming year less stressful. Stay determined! The more practice you have filing taxes and the more you educate yourself about the process, the more comfortable you will feel. M
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Light Right - You’ll Feel Better To most of us, lighting means flipping a switch up or down. There’s not much to think about. But for decades, scientists have been studying light’s effects on our health. They’ve found light involves much more than a switch. Light can improve our health and mood. But the wrong kind in the wrong place can harm us.
At Home
One proven effect of light is its influence on what doctors call the “sleep/wake cycle.” “Light resets how the brain produces hormones that control our sleep/wake cycle,” says Alan Hedge, Ph.D., director of Cornell University’s Human Factors and Ergonomics program.
You can correct some sleep disorders with exposure to light. For instance, if you’re waking up in the middle of the night, avoid bright light in the morning and place yourself in darkness an hour before bedtime. Over time, this should correct your sleep problem.
Too much exposure to sunlight can cause sunburn and skin cancer. But moderate exposure allows the body to convert a substance in your skin to vitamin D, which is essential for calcium absorption. “Ultraviolet rays from the sun also kill dust mites and bacteria,” Dr. Hedge says. “Letting sunlight flow into a room will help keep that room germ-free. In some countries, people take their bedding outside during the day so sunlight will kill dust mites.”
At Work
Most workplaces have ceiling fixtures with bright fluorescent bulbs. But designers rarely consider the nature of our jobs. If they did, work spaces might use desk lamps, dimmers or light aimed at specific points.
Many companies assume brightly lit work spaces are best, but that isn’t true. “Research shows that bright lights in buildings make workers lethargic at the end of the day,” Dr. Hedge says. “This lethargy is the brain’s way of saying, ‘You’ve had so much stimulation today. Close your eyes and relax.’” Light striking a computer screen will create glare that can cause headaches. So can overhead fluorescent lights.
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In fluorescent fixtures, the light turns on and off every time voltage passes through the bulbs. Normally, this flicker is so quick it’s invisible. As the bulbs age, the flicker slows and becomes visible. Spring 2013 Balanced Living
“If you are sensitive to the flicker, you will experience headaches,” says Dr. Hedge, maybe even migraines. “And if the flicker from your computer screen and overhead light are out of sync, you will also experience headache and eye strain.”
In Later Years
Age brings new needs. “After age 40, the eye becomes more opaque, so it is harder for light to get through,” Dr. Hedge says. “We need more light to have the same visibility we had in our teens.” He has these suggestions for older adults: • Areas such as stairways and walkways should be well lit to avoid slips and falls. • Older adults are more sensitive to glare, so bright lighting on glassy bathroom and kitchen surfaces may cloud their vision. • Be wary of blue. Wavelengths of light appear as different colors. Long wavelengths look red; short ones look blue (though this is hard for our eyes to see). Blue light scatters in aging eyes. “If you are in a room filled with blue light, your vision will become hazy,” says Dr. Hedge.
Is Sunlight Best?
Full-spectrum light bulbs claim to mimic daylight. Can this be true? “No,” says indoor-environment researcher Jennifer Veitch, Ph.D., at the Institute for Research in Construction of Ontario, Canada. “Full-spectrum lamps don’t look like daylight. They provide light but not daylight.
“Daylight changes in intensity, color, and location throughout the day and month,” she adds. “These lights are static. They are not a good imitation.”
Dr. Veitch says there is no evidence that daylight is better than artificial light. “There are some benefits and some unhealthy aspects to exposure to the ultraviolet rays of the sun. We need a balance. For most of us, most of the time, a balance between sunlight and indoor lighting works best.” M
SEASONAL RECIPE
Teriyaki Pork Tenderloin 2 garlic cloves, crushed through a press 1 small onion, grated 1/2 cup low sodium soy sauce 1 tablespoon sesame oil 2 teaspoons grated, peeled, fresh ginger 3/4 teaspoon ground ginger 1 teaspoon grated lemon zest 1 (1 pound) whole pork tenderloin, silver skin removed 1/4 cup dry white wine 1/4 cup honey 1 tablespoon firmly packed dark brown sugar
1. The day before serving, combine the garlic, onion, soy sauce, oil, fresh ginger, ground ginger, and zest in a shallow baking dish and mix well. Add the pork and turn to coat evenly. Cover and place in the refrigerator to marinate overnight. 2. The next day, preheat the oven to 375 degrees. Remove the pork from the marinade and drain well. Combine the wine, honey, and brown sugar in a bowl, mix well, and pour the mixture over the pork, coating all sides. 3. Place in an aluminum foil lined baking dish and bake until the internal temperature reaches 155 degrees to 160 degrees on an instant read thermometer, approximately 25 to 30 minutes. 4. Remove the pork from the oven and let rest 5 minutes. Slice and serve. 5. Serve with steamed, white rice to make it a meal.
Makes approximately 6 servings. Nutritional analysis (per serving): 195 calories, 17 g protein, 5 g fat, 19 g carbohydrates www.bit.ly/WDUVtj
Outsmarting
Stress You’re familiar with the symptoms of stress -- a pounding heart, increased perspiration, tight neck and shoulder muscles, anxiety, and fear. But you may not know how to prevent or relieve these symptoms.
Stress can be triggered by events, ideas, memories, emotions, or failed expectations. The following actions can help you counteract the negative effects of stress, according to wellness experts at the Canyon Ranch Health Resort in Tucson, Arizona.
Exercise
A regular workout can release pent-up frustrations. Experts recommend getting 30 minutes of moderate exercise most days of the week. Choose any aerobic activity: walking, jogging, bicycling, swimming, stair climbing, or step aerobics.
If life is too hectic for such a commitment, you can also find relief through brief periods of exercise: get up from your desk and take a walk around the building for 15 minutes, or go up and down a few flights of stairs.
Keep Communicating
One of the best ways to fight stress is to discuss your problems with a friend or relative. Our immune systems get a boost when our feelings are released, experts say. Talking to other people shows us we’re not alone and helps us put our stress in perspective. Besides relieving the pressure, talking things out may lead to a solution to your problem. If you can’t find someone to talk to or have difficulty talking about what’s bothering you, writing about the situation in a journal can be equally effective.
Pay Attention to Your Diet and Habits
A diet of wholesome, healthful foods can help stabilize your moods. Consuming caffeine, sugar, alcohol, nicotine, and prescription or illegal drugs can increase your stress, making coping more difficult.
Make Time for Laughter and Fun
Surround yourself with happy people who like to laugh. Let the child in you come out, and you’ll find laughter is one of the best stress remedies.
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Immerse Yourself in a Favorite Activity or Hobby
Participating in an activity will give you a block of time when you’re focusing on a task instead of on the problems in your life. Gardening, carpentry, sewing, working with clay, painting, and drawing are good choices, but there are many good choices depending on where you live and the time of year.
Use a Variety of Relaxation Techniques
Deep-breathing exercises, progressive relaxation, visualization, creative imagery, yoga, meditation, or listening to relaxation tapes can help. If you don’t know how to get started, take a class. Relaxation techniques are skills that can be learned and practiced. Once you become fluent in one or two techniques, you can use them to manage your stress.
Live in the Present
Take a moment to think about the causes of your stress. Many of them may come from thinking about the past or worrying about the future. If you can plant yourself firmly in the present, you can leave many worries behind and focus more clearly on solutions to current problems. M
ChooseWell
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Perspectives on Organizational Wellness
From Wellness to Wellbeing
Tune in to discuss what other organizations are doing to improve their members’ health.
Physical Wellness
Occupatio
Stress Reduction?
nal Welln ess
Emotional Wellness
Team Building
Eating Right
Fitness and You
Our 2013 webinar series is focused on how you can create a wellness-driven workforce. This year, our BizPsych team will be hosting four panel-discussion webinars regarding different aspects of wellness. We are inviting our clients, partners, and key stake-holders to share their experiences, perspectives, and highlight how their program sets them apart from other wellness programs. To receive updates visit: MINESandAssociates.com/webinar
Broadcast 1: Physical Wellness April 17th 10am - 11am MST
This discussion encompasses nutrition, physical fitness, stress, and how to avoid unhealthy habits like smoking, excessive drinking, and drugs.
Broadcast 2: Occupational Wellness July 17th 10am - 11am MST
Explore the importance and impact of having a culture that promotes having a positive attitude in the workplace. Discover strategies to build a culture that embraces meaningful recognition, practices the art of appreciation and offers ways to support and enrich career development.
Broadcast 3: Emotional Wellness September 18th 10am - 11am MST
How good are you at being aware of your emotions, accepting your feelings or managing your emotions? Relationships, stress, self-esteem, and life outlook are all factors that play a role in managing our relationship with ourselves and with others in our personal and professional lives. In this session, we will explore ways to enhance your emotional well being.
Broadcast 4: From Wellness to Wellbeing November 20th 10am - 11am MST
How does wellbeing differ from wellness? We’ll explore a few new trends in wellness. You may even be able to create a huge shift in the overall health of your organization after this! Come learn how to take a pulse on your organization’s current level of wellness and develop a plan to move it to optimal levels of wellbeing.
Think you have something to contribute to one of these webinars? We’d love to hear from you. Shoot us an email at communications@minesandassociates.com and let us know what you’d like to share.
www.MINESandAssociates.com | 800.873.7138
Modifying Recipes for Better Health Eating a healthy diet is one of the best ways to reduce your risk for heart disease, diabetes, some cancers, and obesity. And modifying your favorite recipes is an easy way to go. Make them more nutritious and lower in fat by reducing high-fat ingredients or substituting more healthful ingredients, says Colorado State University (CSU). The following suggestions from CSU and other nutrition experts are designed to help you lighten up your recipes to improve your, and your family’s, health and weight.
Cut Fat and Calories • Reduce the amount of fat in baked products by a quarter to a third. For example, if a cookie, quick bread, or muffin recipe calls for 1 cup of oil, use 2/3 cup instead.
• Substitute canola or olive oil for solid fats such as shortening, lard, and butter. Use about a quarter less than the recipe calls for. For example, if a recipe calls for 1/4 cup of shortening or butter (4 tablespoons), use 3 tablespoons of oil instead. • Use plain, low-fat, or nonfat yogurt for sour cream. You also can substitute buttermilk or blended low-fat cottage cheese. This cuts 350 calories and 44 fat grams per cup.
• Substitute skim milk or 1 percent milk instead of whole milk or half and half. Doing so cuts 215 calories and 25 grams of fat per cup if you were using half-and-half.
• Cook with nonstick pans. It will reduce the amount of oil needed for cooking by half. Using a nonstick cooking spray in place of oil and butter provides further fat savings.
• Cook with reduced-fat products. Try reduced-fat varieties of sausage, cream cheese, mozzarella, cheddar cheese, mayonnaise, and sour cream. • Use fewer egg yolks by substituting egg whites for one or more of the yolks. Egg whites are fat- and cholesterol-free. For instance, if you’re scrambling three eggs, remove one of the yolks. Or use fat and cholesterol-free egg substitute.
• Substitute cocoa powder for solid chocolate in recipes. To do so, use 3 level tablespoons of cocoa powder plus 1 tablespoon of canola oil for each ounce of chocolate. This will not save you calories, but will change the fat from saturated to unsaturated. • Reduce sugar by a quarter to a third in baked goods and desserts. Add cardamom, cinnamon, nutmeg, or vanilla to enhance the impression of sweetness. • Cook white- instead of dark-meat chicken. Substitute chicken breasts for thighs.
• Make tuna salad and other tuna dishes with water-packed tuna instead of oil-packed.
Add Fiber • Substitute whole-wheat flour, oatmeal, or cornmeal for part of highly refined bleached flour when baking. Whole-wheat flour can be substituted for up to half of all-purpose flour. • Add grated, sliced, or diced vegetables to soups, stews, and stir-fries.
• Leave the skin on apples when making applesauce and on potatoes when making fried potatoes.
For Salt-restricted Diets
• Cut salt called for in recipes in half.
• Use low-sodium soy sauce and chicken broth in recipes.
• Drain liquid and rinse canned foods when cooking beans or vegetables. • Reduce the salt in cooking water.
• Add herbs, spices, and citrus juice instead of salt.
Remember, recipes are merely suggestions of how to prepare dishes. In most cases you can cut amounts of high-fat, high-sodium ingredients by a quarter to a half with no noticeable difference in flavor or texture but with a big change in the benefits to your health. M
Eating a healthy diet is one of the best ways to reduce your risk for heart disease, diabetes, some cancers, and obesity.
Spring Sunshine Brightens Mood After months of low temperatures and dark skies, isn’t it delightful to celebrate spring again?
For many people, this wonderful season of new life is a real morale booster. One reason: a brain chemical known as serotonin that soothes and balances the nervous system. For most people, serotonin production is linked closely to the amount of sunlight that strikes the retina of the eye.
When people are deprived of light, as usually happens during the winter months, the production of serotonin is slowed, and that could be a factor that produces a bad case of the winter blues. Conversely, the arrival of spring means more light, and for most of us, possibly a more cheerful mood.
Here are a few suggestions on ways to take advantage of spring sunshine: • Adjust your schedule, whenever possible, to spend time with the sun. When the weather is bright outside, why not grab a sandwich and a soda and carry them to your favorite outdoor bench? If you can get 30-40 minutes of exposure to bright sunlight periodically, your serotonin level will rise and the winter blahs will begin to fade.
• Get serious about exercise. If you’re like most of us, you added a few pounds during the winter. Try committing to three or four half-hour workouts per week to shed that weight. Consult your family physician before beginning any new exercise program. About 30 minutes of brisk walking, every other day, is enough to improve cardiovascular fitness, while also elevating your mood.
• Change your diet to match the more active, outdoor lifestyle that begins with spring. Instead of fats, sweets, and heavy starches, enjoy seasonal fruits and vegetables. You’ll feel lighter and quicker on your feet. M
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Finding Balance... By definition, balance often implies that all parts are proportional or of equal strength in order to create stability. In life, finding balance is about learning how to take all of the elements that make up your life and piecing them together so that they work in unison to support your personal goals. When you have achieved this, you’ll spend more time enriching your life with positive experiences and less time trying to overcome obstacles you have laid out for yourself. Below are some tips and questions to get you on the right track and help you find balance in your life. • Separate your priorities from your wants • See the big picture and how your actions can affect that outcome • Combine long-term and short-term planning to organize your goals • Learn to keep your work and personal lives from conflicting with each other • Use private time and recreational activities to recharge your emotional batteries • Cast off negativity and embrace a positive outlook, even in the face of tough times • Use effective communication techniques with friends, family, and coworkers to strengthen relationships • Cultivate a strong sense of organization • Shift gears when needed to keep up with the various roles you play in your life
Are You Finding Balance? 1. Do your friends or family complain about all the time you spend focused on your job? 2. Do you struggle to focus on the job because of family issues? 3. Do you bring work home with you at the end of the day? 4. Do you feel like you’re missing out on work when you take vacation time? 5. Do you feel overwhelmed or let down by your responsibilities on the job?
If you answered “Yes” to any of the above questions, you should consider getting help to balance your work and personal lives. Positive changes can have a definite impact on your personality, productivity, and overall sense of wellbeing. M
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Kids Corner
Encouragement Helps Nurture Kids’ Talents Some kids’ talents are obvious: a standout on the soccer team; or, a quick study on the violin; or, a whiz at math.
Other children’s talents aren’t as visible, but they’re there: Each child has a special talent of some kind, and parents can play a major role in helping the child find it. To help your children find their gifts, give them some freedom to grow and explore, says the American Psychological Association (APA). Tight rules and schedules can stifle a child’s gift.
Children need opportunities to dream, to explore and to talk about it, the APA says. Set a basic schedule, but be flexible.
The APA and other child experts suggest these techniques for encouraging children to develop their interests: • Be a role model. Work hard on your own hobbies and interests. • Provide a broad range of extracurricular opportunities such as scouting, a sports team, or the school choir.
• Catch your children being good. Don’t ignore them when they are quiet and engrossed in an activity. Reinforce this with praise. • Help children advance without over-challenging them. If your children like to pick out tunes on the piano, read to them aloud about a musical role model, browse in a music shop, or suggest lessons. • Allow your children to try out an array of activities. Observe which prompts the most enthusiasm. • Support the choices your children make, even if they are not the ones you expected.
• When a performance doesn’t meet expectations, praise your children for the attempt. It’s less likely they’ll give up. M
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Quiz: Choosing & Using Supplements Millions of Americans take vitamins, minerals, or other dietary supplements every day.
Though some supplements can be helpful, many people take them without knowing enough to ensure they are safe and effective. To see how much you know about dietary supplements, answer the following statements true or false.
1. True / False People who eat a balanced, varied diet that includes 9 to 11 servings of fruits and vegetables per day obtain ample amounts of most vitamins and minerals.
1. True. But on average, less than 10 percent of Americans regularly meet the Recommended Dietary Allowances (RDAs) for most of the 18 vitamins and minerals for which RDAs have been established.
2. True / False Taking a supplement can protect you against cancer more effectively than eating foods with the same nutrients.
2. False. The evidence that eating a variety of fruits, vegetables, whole grains, and other fresh foods can protect against chronic diseases is overwhelming; food contains hundreds of nutrients supplements don’t contain.
4. True / False Natural supplements are better than synthetic supplements and worth the extra cost.
3. True.
3. True / False It’s best to buy a name-brand supplement. 5. True / False Check the expiration date before buying a supplement.
6. True / False When buying supplements, choose those with the USP (United States Pharmacopeia) symbol on their labels.
7. True / False Choose a vitamin-mineral combination limited to 100 percent of the Daily Value of each nutrient and take no more than the recommended dose. 8. True / False It’s safe to take a dietary supplement without your doctor’s approval. 9. True / False Most adults can get all the calcium they need to prevent osteoporosis from their diets alone.
10. True / False Don’t self-prescribe vitamins if you have a chronic or serious health problem.
4. False. Except for vitamin E, there’s no general difference between synthetic and natural supplements.
5. True. Look for supplements with an expiration date that’s at least one year away.
6. True. The USP symbol tells you the supplement has been tested and dissolves properly in the body. 7. True. The higher the dosage of certain vitamins and minerals, the more likely you are to have side effects.
8. False. Vitamins can interact with prescription medications, so telling your doctor what you intend to take can help him or her check for such interactions. 9. False. Most adults need to take a calcium supplement to get the recommended 1,000 to 1,200 mg of calcium daily. 10. True.
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Breaking Yourself out of a Rut You’ve eaten the same things for breakfast every day for three years, and then taken the same car pool to the same job. Your life is more of the same after work. It’s time to break out of your rut. “If you feel like you’re stuck in a routine, you probably are,” says Kenneth A. Wallston, Ph.D., professor of psychology at Vanderbilt University in Nashville, Tennessee.
A routine isn’t necessarily bad; it can be comforting because it adds structure to your life and it isn’t stressful. But Dr. Wallston says dissatisfaction may start to gnaw at you and erode your self-esteem if you believe you want something more in your life.
Recognizing you’re in a rut is the first step toward making a change. Taking action is the next step. Making small, easy changes that show quick, positive results is the best way to start. “Add one new thing every day and choose things you like to do or expect to enjoy,” Dr. Wallston says. Taking any of the following small steps can lead to big changes in your life.
Personal Development Reduce the amount of time you spend watching television by an hour a day. Use the extra time for something special, such as reading a book, taking a class, visiting a friend, or pursuing a hobby. Initiate a family project, such as planning your next vacation or planting a backyard garden.
Fulfill a fantasy. For example, take tap-dancing lessons, perform at an “open-mike” club, or join a neighborhood chess club or baseball team.
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Better Health Take a walk. Use your lunch break to explore the neighborhood near your workplace, or use the weekend to visit local parks and scenic areas on foot. Vary your workout. Add new challenges by making your workout more interesting, not longer or harder. Alternate activities that complement each other, such as swimming and cycling or aerobic dance and strength training.
Explore a new cuisine. Sample local ethnic restaurants. Learn to make low-fat versions of your favorite dishes. Take a healthful vacation. Attend a sports camp or sign up for a bike tour of a national park.
At Leisure
Play tourist in your own town. Check out a guidebook or ask your visitors bureau for information on local tourist attractions, walking tours, and events.
Take your camera with you on daily activities. Look for scenes that would make interesting pictures. It will give you a different eye on your world.
Write a letter to someone you haven’t heard from in a while. It might revive a friendship. Writing the letter can also help you clarify your thoughts about your life and work.
Family and Community
Ask your children, spouse or friends to suggest their favorite things to do, then join in, enthusiastically.
Volunteer at a nearby hospital, library, or theater group. Start by committing yourself to a single event or project. If you enjoy the work, you can build a long-term relationship. M
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Helping you keep
your balance
If you need someone to listen, we’re here 24 hours a day, seven days a week It’s confidential, FREE, and available to you and your family. For information or confidential assistance call 1-800-873-7138