Winter 2011 Balanced Living by Ryan Lucas

Balanced LIVING

winter 2011

Set Your Money Resolutions for 2012!

Follow our tips on page 4

Winter weather survival tips

In a rut? Break out of it in the New Year!

Reaching for comfort food? Donâ&#x20AC;&#x2122;t let the weather ruin your diet plans this winter

2 Balanced Living Winter 2011

Balanced Living winter 2011 MINES & Associates 10367 W Centennial Rd Littleton, CO 80127 800.873.7138

A NOTE FROM YOUR EAP Things are looking up! We’ve almost made it through the hustle and bustle of the holiday season, we’ll soon be seeing longer hours of daylight, and the promise of a new year is just around the corner.

www.MINESandAssociates.com

Credits Krames Staywell Mastering the Art of Positive Thinking pg 8 Watching Your Diet this Winter pg 10-11

As we head towards January 1, instead of making long lists of unattainable resolutions, set reasonable goals for yourself and take small steps toward them throughout the year. Our article on page 4 - Set Your Money Resolutions for 2012! - is a good place to start. If you’ve been feeling a little stuck lately, check out Breaking Yourself Out of a Rut on page 6 for some tips that just might provide the helpful push you’re looking for. As always, if you need help making it through the holiday season or finding your footing in the new year, we’re here anytime you need us.

pg 6

Preparing for Severe Winter Weather pg 7

- The MINES Team

Quiz: Seasonal Affective Disorder pg 13 Anger Management pg 14 Financial Planning Association (FPA) ©2011 Set Your Money Resolutions for 2012! pg 4-5 Life Advantages - Author Delvina Miremadi ©2011 3 Key Tips Toward Better Communication pg 9

Winter 2011 Balanced Living 3

Looking to Make Changes for the New Year?

Set your Money Resolutions for 2012! The holiday season brings considerable focus on money issues. People are generally spending more around this time of year, and if one’s financial circumstances are precarious, it’s a time of considerable stress. In fact, the American Psychological Association’s Stress in America survey, revealed that money (76 percent), work (70 percent), and the economy (65 percent) remain the most often-cited sources of stress for Americans. That’s why it’s a good idea to make some specific money resolutions for 2012. If financial stress is part of your life, resolve to extinguish it over the next year. Consider the following resolutions to lead a better financial life in 2012.

4 Balanced Living Winter 2011

1. Put your most important goals on paper: What do you really want out of life? All great dreams don’t cost money, but many of them do. Money buys freedom – to travel, to retire early, to start a business, to change careers. Putting goals in writing gives them formality and a starting point for planning. 2. Understand how much risk you can really tolerate: One of the most beneficial things financial planners do is help you articulate your financial goals and establish (or re-establish) your tolerance for risk. Even though the market has recovered from the crash of 2008, it’s worth revisiting your capacity for risk. 3. Track your spending: If you haven’t purchased financial accounting software or set up a reliable accounting method of your own, this is the year to do it. Diligent expense tracking is the first critical step to getting personal finances in order. Free resources like Mint.com also offer financial planning software, but always check the security of your data. By tracking your spending, you will be able to distinguish the fixed committed expenses from the discretionary expenses. 4. Cut back on non-essential spending: Whether it’s designer coffee, nightly carryout, or too many trips to the mall, once you start to track your spending, it will be easier to identify areas from which where you can make adjustments. 5. Get some professional advice: Maybe you’ve always completed your taxes alone and put your faith in your employer’s retirement plans to chart your financial future. If you’re like most people in this position, your goals are still far from reach. Get references for qualified tax professionals and consider consulting with a financial planning professional to discuss your current retirement savings and what steps you can take to improve your situation.

5 to 10 percent of your take-home pay based on your cash flow, and place the maximum in whatever retirement savings plans you qualify for, especially if your employer will match all or part of that contribution. 8. Get ahead on your mortgage: This advice isn’t for everybody, but if you’ve paid off your credit cards, apply the same principle to your mortgage payment. Every dollar you prepay will potentially save thousands in interest over the life of the loan if you plan to stay in your home long-term – just don’t short your retirement investment plans to accomplish this. 9. Invest in yourself: If going back to college or taking specific coursework will help you advance in your career, plan to do it. If investing in a health club membership that you actually use makes sense for your health as well as your insurance costs, do it. 10. Redefine the way you shop for essentials: Most people were forced to change their shopping habits during the recession, but there are still ways to fine-tune. As a suggestion, get a legal pad and create a centralized shopping list – use a single page for groceries, stock-up goods (it’s wise to start buying essentials in bulk if you can measure the savings), and note bigger expenditures you’ll need to make at specific times. Taking that pad with you wherever you spend money is a good way to keep a grip on your wallet as long as you don’t stray from the list. 11. Attack that miscellaneous column: Do you really need premium cable? How much are you paying for your Internet service? Consider bundling your Internet, cable, and telephone service with one provider. Can you wear a sweater around the house and lower the thermostat? In every budget, there are items that can be cut – or at least trimmed. Take a hard look at all your “essentials” to see how essential they really are.

6. Put the credit cards away: If you can’t ever seem to get yourself completely out of credit card debt, make this the year to do it. Take inventory of your balances, figure out if you can consolidate them under your lowest-rate card, and resolve to pay off an amount that exceeds the minimum – on time, every month.

12. Bid out your insurance: All insurance you buy for yourself – home, auto, health, and beyond – should be bid out once a year. Home and auto should be bought together because the savings are generally better.

7. Save: If you haven’t signed up for your employer’s 401(k) plan or begun a savings plan tailored for the self-employed, this is the year. Resolve to save at least

13. Prescription drugs: Consult with your primary care physician to determine if any of your medications have generic formulas available.

Winter 2011 Balanced Living 5

Breaking Yourself

out of a

RuT You’ve

eaten the same things for breakfast every day for three years, then taken the same car

pool to the same job.

“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, Tenn. 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

6 Balanced Living Winter 2011

Your life is more of the same after work. It’s time to break out of your rut!

something special, such as reading a book, taking a class, visiting a friend, or pursuing a hobby.

Take a healthful vacation. Attend a sports camp or sign up for a bike tour of a national park.

Initiate a family project, such as planning your next vacation or planting a backyard garden.

At Leisure

Fulfill a fantasy. For example, take tap-dancing lessons, perform at an “open-mike” club, or join a neighborhood chess club or baseball team.

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.

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.

evere winter storms can be dangerous, even deadly. They can include blizzards, freezing rain, sleet, and dangerously low temperatures and wind-chill factors. Knowing how to prepare for a storm, and what to do during and after one, can help keep you and your family safe.

Before a Storm

Take the following steps before a winter storm moves into your area: • Make sure your home is properly insulated. • Prepare extra wood for your fireplace. • Insulate water pipes with layers of insulation or newspaper wrapped with plastic tape. Develop a family disaster plan in advance that includes:

Preparing For

Severe Winter Weather

During a Storm

Take these precautions during a storm: • Stay indoors. If you must go outside, wear several layers of warm clothing, gloves or mittens, and a hat. • Watch for signs of frostbite, such as a loss of feeling and a white appearance in your fingers, toes, nose, or ears. • Watch for signs of hypothermia, such as uncontrollable shivering, slow or slurred speech, memory lapses, stumbling, and exhaustion. • Use space heaters properly. Keep the heaters at least three feet away from furniture, drapes, and other flammable objects. Turn them off when you leave a room and never drape hats, gloves, socks, or other clothing items over them to dry. • Don't use kerosene heaters or a gas stove to heat your home. • Be especially careful if you must drive. Be sure your car is in good working order and that you have plenty of gas. Pack extra food, water, and a sleeping bag or blankets in the vehicle in case you get stranded.

Places where family members should go if at home, school, work, outdoors, or in a car when a storm warning is issued. A designated friend or relative outside your town who can serve as a contact in case family members are separated during the storm. An agreed-upon place where family members should meet if separated. A disaster supply kit in your home with nonperishable food, bottled water, extra clothing, medications, flashlights, and extra batteries.

After a Storm

Hazards can remain after a storm has passed. To be safe: • Be careful walking on snowy, icy roads and sidewalks. • Shovel snow slowly and take frequent breaks. Don't shovel if you have a heart condition or back problems. • Be careful driving. Snow that has fallen during the night or early morning can melt as the temperature rises during the day, then freeze again if the temperature drops. For further information, contact your local Red Cross. www.redcross.org Winter 2011 Balanced Living 7

WELLNESS SPOTLIGHT

Mastering

the Principles of Positive Thinking You

can learn to think positively, and doing so

can lead to greater self-confidence, more respect for others, and achievement of your goals.

The late Dr. Norman Vincent Peale’s best-selling classic, “The Power of Positive Thinking,” has inspired millions of people in more than 130 countries. The principles it teaches are as timely today as they were when the book was first published in 1952. Here are some of Mr. Peale’s ideas on how to reach your potential:

Don’t believe in defeat Make your mind more positive by eliminating negative expressions in thought and speech. Statements such as “I can’t do that” and “I’m afraid I’ll fail” clutter your mind and condition it to expect negative results. Speak and think positively about every situation.

Believe in yourself A sense of inadequacy can prevent you from achieving your goals, but self-confidence can lead to self-realization and achievement. Make a list of all your good points if you have lost confidence in your ability to succeed. Reaffirming your assets will help you overcome your doubts.

Break the worry habit Several times a day, use your imagination to empty your mind of anxiety and fear. Picture all your worries flowing out of you, just as water empties from a sink when the stopper is removed. When all your worries are gone, fill your mind with faith, hope, courage, and positive expectations. In time, you’ll find yourself worrying less.

Use your mind to restore your energy How you think has a profound effect on how you feel physically. If your mind tells you you’re tired, your body will accept it as fact and be fatigued. You can maintain your energy level indefinitely if your mind is intensely interested in what you are doing. Create your own happiness You have two choices when you get up in the morning – to be happy or unhappy. Choose to be happy by telling yourself that life is good, things are going well, you can handle all your problems, and you’re grateful for all you have and will have. Expect the best, not the worst You release a force in your mind that promotes positive results when you expect the best.

8 Balanced Living Winter 2011

Practicing silence also is effective Sit in a quiet place for 15 minutes. Don’t read, write, or speak. Think peaceful thoughts, meditate, or pray. Replace irritation, anger, and hate Deal with hurtful situations or misunderstandings immediately. Seek out the person involved and strive to resolve your differences. To cool an angry response, reverse your body’s natural reactions by unclenching your fists and lowering your voice. Maintain a positive, optimistic attitude Instead of letting life’s difficulties get you down, keep your mind open and responsive to new ideas, exercise initiative and resourcefulness when dealing with challenges and use your creativity and good judgment when solving problems.

The following communication techniques will help you better connect with others. By using these techniques, you’ll be able to talk about uncomfortable or sensitive topics and reduce the risk that the person could get angry or communication lines could shut down. By asking questions using “I” statements rather than “you” statements, and by being specific, you can improve your communication skills and keep communication lines open.

Ask Questions

Instead of assuming, ask questions. For example, asking a question like, “Did something cause you not to meet this deadline?” is better than making assumptions as to why the person did not fulfill the deadline. In turn, the person will feel less defensive and more able to explain what happened.

Use “I” Rather than “You”

Key Tips Toward

etter Communication

When confronting a person about a problem, use “I” sentences rather than “you” sentences: Approaching someone with “I’d like…” invites a much more positive response than approaching someone with “You don’t…” or “You haven’t…” For example, use “I need this project completed by the end of the day” instead of “You move too slow on these projects; you need to finish this one today.”

Be Specific about What You Need

When you are specific about goals, deadlines, and expectations, other people know exactly what is expected of them and what they need to do. For instance, if you say, “You need to communicate better,” the person has to guess on what communicative skills need improving. You can better help your colleagues know what you expect and what he or she needs to improve on when you say things like, “A customer complained that you did not communicate the details of the product; please work on better explaining these details.” Winter 2011 Balanced Living 9

Watching Your Diet this Winter When the thermometer plunges, you may feel like eating high-fat comfort foods. People’s dietary habits definitely change seasonally, but winter doesn’t mean your healthy diet has to hibernate. “No matter what time of year it is, there are plenty of options to choose from to maintain a healthy diet,” says Melanie R. Polk, R.D., director of nutrition education at the American Institute for Cancer Research in Washington, D.C. A varied, balanced, year-round diet – one that highlights vegetables, fruits, whole grains, and beans and de-emphasizes meat and other high-saturated-fat foods – can reduce your risk for major, chronic diseases such as cancer, heart disease, stroke, and high blood pressure. Still, eating right any time of year can be a challenge. To make the most of your diet’s diseasefighting potential this winter and beyond, Ms. Polk recommends the following seasonal strategies.

10 Balanced Living Winter 2011

Pack in the Produce

Although supermarkets offer less fresh produce this time of year, that shouldn’t stop you from eating fruits and vegetables – ideally, 2½ to 6½ cups per day. “If you opt not to buy fresh or if what you want isn’t available, go to the next best thing, which is frozen,” says Ms. Polk. “They’re flash-frozen at harvest, and nutrients are locked in. Overall, to prevent disease, get fruits and vegetables however you can.”

Become a Meat Minimalist

Meat – especially beef, lamb, and pork – is an excellent source of iron, zinc, B vitamins, and protein. But it’s also rich in saturated fat, which elevates blood cholesterol to increase cardiovascular-disease risk. “There’s also some evidence a meat-centered diet increases the risk for cancer of the colon, pancreas, breast, prostate, and kidney,” says Ms. Polk. And if you’re eating such a diet, you may be skimping on disease-protective grains, fruits, and vegetables. To sustain yourself on less meat, Ms. Polk suggests crowding at least two-thirds of your plate with plantbased foods – vegetables, beans, and whole grains such as brown rice. Reserve the remaining third for meat, if desired. Also, to make your wintertime menu healthier, make simple, one-pot dishes such as casseroles, stews, and stirfries by omitting most or all the meat from the traditional recipes. “For a typical chili recipe, for example, omit at least twothirds of the meat and use canned, drained, rinsed beans instead,” suggests Ms. Polk. “Then add finely chopped

• 1 whole fresh chicken, 3 to 4 lbs, with neck • 3 quarts of water (12 cups) • 2-3 garlic cloves, coarsely chopped • 2 large carrots, chopped in big pieces • 1 large stalk of celery, chopped in big pieces • 1 medium peeled onion Put all ingredients into a big soup pot. Heat on high until it begins to boil. Skim foam and discard. Put a lid over about three-quarters of the pot. Reduce heat and let simmer two hours, stirring occasionally. When chicken begins to loosen from bones, take it out of the pot and let it cool enough to handle. Set some aside for the chicken noodle soup. Strain the broth into a bowl, discarding vegetables and bones. Refrigerate and skim fat before using the broth for soup.

winter vegetables, such as celery, onions, carrots, turnips, rutabagas, and squash.”

Embrace Whole Grains Whole grains such as oatmeal and brown rice also are a rich fiber source, which may help protect against heart disease, diabetes, digestive disorders, and some cancers. The USDA’s 2005 Dietary Guidelines for Americans recommend 3 ounces of whole grain daily. To put more whole grains, and consequently more fiber, into your diet, opt for whole-grain cereals such as oatmeal and whole-grain bread for breakfast. “Getting a healthy dose of fiber in the morning gives you a head start for the day,” says Ms. Polk. To choose a whole-grain bread or cereal product, look for “whole grain” as the first ingredient on a product’s Nutrition Facts panel.

Switch the Fat This winter and beyond, substitute heart-healthy unsaturated fat such as olive oil and canola oil for butter and other saturated fat. “But limit the amount of the oils you use,” says Ms. Polk. Even though they’re good for you, these two oils still contain 125 calories per tablespoon, which, if you overdo it, will contribute to weight gain. “That in itself is a risk for disease,” says Ms. Polk. When sautéing, use just enough oil to barely coat the pan’s bottom. When making salad dressing, drizzle in just a tablespoon of the finest extra-virgin olive oil, which packs the most flavor.

Blushing Chicken Noodle Soup

SEASONAL RECIPE

with Homemade Broth

6 cups of homemade chicken broth (see recipe 1 cup sliced fresh mushrooms at left) 2 cups cooked chicken, diced (approx. 12 oz) 2 large carrots, peeled and sliced or diced 1 cup canned plum tomatoes (about 4 whole 1 large stalk of celery, chopped or sliced

tomatoes) coarsely chopped, with liquid

1 onion, chopped (approx. 1 cup)

3 cups cooked egg noodles (approx. 2 cups dry)

Put all ingredients except noodles into soup pot. Bring to boil. Reduce heat. Simmer for about 15 minutes or until carrots are cooked. Put 1/2 cup of noodles into each bowl. Ladle soup over noodles. Serves six. Nutritional analysis (per serving): 246 calories, 21 grams protein, 3 grams fat and 29 grams carbohydrates. Winter 2011 Balanced Living 11

KID’S CORNER

Kid Care:

Colds

There’s no substitute for good old-fashioned loving care. Beyond that, if a child hasn’t had a fever for the past 24 hours and feels okay, he or she can return to regular activities at school and at play. The following suggestions should help your child get back up to speed soon. You can help prevent future colds by having your child use disposable tissues and by washing hands frequently.

Ease Congestion •

•

Steam from a shower or a cool-mist vaporizer can help loosen mucus. Don’t use a hot-steam vaporizer with a young child, who could get burned. Use over-the-counter decongestants appropriate for the child’s age. Check with your pharmacist for dosage levels for young children.

When to Call the Doctor

Call the doctor’s office if your child has any of the signs or symptoms described below: • A high fever (100.0°F or higher in a child under 3 months, 101.0°F or higher in a child 3–36 months, 103.0°F or higher in a child over 36 months) or a fever that lasts more than 2 days, despite medication • Rapid breathing or shortness of breath • A stiff neck or headache • Difficulty swallowing • Persistent brown, green, or bloody mucus • Signs of dehydration, which include severe thirst, dark yellow urine, infrequent urination, dull or sunken eyes, dry skin, and dry or cracked lips

12 Balanced Living Winter 2011

•

Your child still doesn’t look right to you, even after taking a nonaspirin pain reliever

Soothe a Sore Throat •

• • •

Offer plenty of liquids to keep the throat moist and reduce pain. Good choices include diluted fruit juice, liquid gelatin, and flat soda. Offer frozen juice bars for an added treat. They numb the throat, lessening the pain. Give older children throat drops or lozenges to keep the throat moist and numb the pain. Give acetaminophen (not aspirin) to relieve pain.

Quiet a Cough • • • •

Serve warm fluids such as soup to help loosen mucus. Use steam from a shower for croup (a dry, barking cough). Use cough syrup only if the child can’t sleep or is uncomfortable. Avoid all milk products, including ice cream, which increase mucus production.

QUIZ

Seasonal Affective Disorder Although many of us may feel “blue” when the day is cloudy or after a week of rain, people with seasonal affective disorder (SAD) have more difficulty coping with the dull, gray days of winter. To improve your knowledge of SAD, take this true/false quiz. 1. People with seasonal affective disorder feel sad only during the winter.

4. The farther north a person with SAD lives, the more severe his or her depression seems to be.

True / False

2. Women and teens are more likely to develop SAD than others.

5. A good way to combat winter SAD is to get outdoors every day.

True / False

3. SAD can be difficult to diagnose because its symptoms mimic those of other illnesses.

6. For more severe cases of SAD, a doctor or therapist may prescribe “light therapy.”

True / False

7. The hormone estrogen may play a role in SAD. True / False

For answers and explanations, turn to page 14. Winter 2011 Balanced Living 13

MENTAL HEALTH AWARENESS

Anger Management

Anger is a natural, and sometimes healthy, emotion. Unfortunately, if anger is handled the wrong way, it can damage relationships and affect professional and social growth. Learning where your anger comes from and how to deal with it can help lead to a happier, more productive life.

tion plan. Here are some tips to help you handle anger more constructively:

Understand your anger’s origins. Some people are born with a tendency to be irritable or easily angered. If you have a history of dysfunction or chaos in your family, you are more likely to have anger problems. Society can also be an influence. Anger is often thought of as a negative emotion, so people are not always taught to deal with it effectively.

•

Recognize how you display your anger. Perhaps you isolate yourself or become physically ill. Maybe you have a low tolerance for frustration and can’t let things go. Or you may find yourself acting in ways that seem out of control, and your reactions scare those around you. Take action. Once you decide that you’d like to work on controlling your anger, develop an ac-

QUIZ RESULTS

• •

•

Relax. Breathe deeply, repeat calming words, or visualize a relaxing place. Use logic. Remember that getting angry is not going to fix things and that much of the stress that you are facing is a part of daily life. Cool down. Before dealing with the person who is making you angry, release energy by taking some time by yourself. Try going for a walk. Communicate. When having a conflict with another person, listen carefully to the meaning behind what the person is trying to say, instead of immediately reacting. Be aware. Learn to recognize your triggers. Mentally prepare yourself for a situation that tends to make you angry, or try to avoid the situation altogether.

If your anger is severely out of control or has a large impact on everyday life, you may need professional help. Talk with your doctor if you are concerned.

1. False. People with SAD experience mild to moderate depression during a particular season of the year. Most people with SAD are depressed during the fall and winter months. For others, SAD occurs during the spring and summer.

2. True. Although SAD can affect anyone, women (most commonly women in their 20’s and 30’s) and adolescents seem to be more susceptible. Older adults are less likely to develop it. SAD sufferers also tend to have a family member with mental illness, such as depression or alcohol abuse. 3. True. The symptoms of SAD can be confused with symptoms of other illnesses, including hypothyroidism and viral infections such as mononucleosis. 4. True. There is a general connection between more northern latitudes and prevalence of SAD, but this is true only to a point. It’s not automatically true that SAD is going to be more severe and common as you keep going further and further north. Overcast days also make a person with SAD feel worse. 5. True. Getting regular, outdoor exercise helps. You can also rearrange your furniture indoors during the fall and winter to take advantage of as much sunlight through windows as possible. 6. True. Light therapy involves the use of a full-spectrum fluorescent light for a certain amount of time, usually in the morning. Antidepressants also may be prescribed. 7. False. Varying levels of the neurotransmitter serotonin are believed to play a role in SAD. The sleep hormone melatonin, which has been linked to depression, also may play a role. The body makes more melatonin in the dark. So, the shorter, grayer days of winter boost levels of melatonin.

14 Balanced Living Winter 2011

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