d te ec n n o C
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December 2018
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Leading the way to well-being
Sponsored by
Georg Fischer: A Great Place to Work
Too Much Month at the End of the Money: Ask Ellsworth
Calm and Concentration: Activity for Kids Health
2 • Sunday, December 9, 2018
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THE OWL SHOPPE TREAT YOURSELF DON‘T CHEAT YOURSELF FRESH, HEALTHY, DELICIOUS, HOMEMADE FOOD
DINE IN, CARRY OUT, CATERING, PRIVATE PARTIES MANDI BILLIE/CHEF
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Ten Weeks to Lifelong Friendships December What happens when a group of 5 strangers make a commitment to spend 10 weeks getting to know one another? Well for Linda Brown, Holly Gordon, Lisa Watson, Tina Pollard and Kathy Taylor, that one small commitment grew into something much greater. In May 2018, this group of women attended a Blue Zones Project Purpose Moai launch. Free and open to the community, Purpose Moai (pronounced mow-eye) launches provide attendees the opportunity for individual purpose exploration activities and to ultimately find a small group of people to begin exploring your purpose with. Once formed, the group commits to once weekly meetings over a period of ten weeks. For this Moai though, when the 10 weeks ended – the Moai did not. Still meeting, this Purpose Moai is now beginning their 28th week and Holly will tell you, “we’re just getting started.” “The connections made, and the support freely given with this awesome group of ladies has made this journey one that we didn’t want to dissolve,” said Linda Brown. “Our 10-week program did not come to an end, we are now friends for life.” Research shows that your social connections can have long-term impact on your health and happiness. Professor Lisa Berkman of Harvard University is an expert in social connectedness and longevity and one of her studies looked into the connection between marital status, ties with friends and relatives, club membership, level of volunteerism and greater longevity. The study found that the type of connection was irrelevant. Whether it was a spousal relationship or a tight-knit friend group, all that mattered
was the bond the group shared. After sharing 27 weeks together, we asked this Moai to reflect on their experience – here is some of what we learned: • “I joined a Purpose Moai to gain a deeper understanding about myself; what makes me, me. I love the connections I’ve made with these women; we’ve shared portions of our lives, growing our friendships and bonds.” - Holly Gordon. • “My Moai taught me that I thrive in social settings, I have a lot in common with people that I least expected to have something in common with, and that I love our community.” – Kathy Taylor. • “One thing I’ve learned about myself is that I can learn from and appreciate others who may not share the same values or ideals as myself… my Moai has helped me be more tolerant of diversity.” – Lisa Watson. • “I joined my Moai becuase I felt I was stuck in my development as a person. I had come a long way since my divorce, but I still had a lot of self-doubt especially in the area of my career. I hoped the Moai would help me learn a little more about myself, and what haven’t I learned? I learned that women I truly admire, admire me back. I learned when I try, no one can stop me. I learned I may be the good kind of weird. I learned so much, but I think what I earned is more important than what I learned. I earned five amazingly diverse and intelligent women that I can trust. I trust these ladies with my struggles, my triumphs, and my emotions. They never judge me, just support me and help me make the best life decisions I can.” - Tina Pollard
Are you looking for your people? Let us help. Look for upcoming Moai launches on the Blue Zones Project Pottawatomie County Facebook page or by emailing: Rachael.Melot@sharecare.com.
Healthy Events
Get outside and active in Pottawatomie County at any of these healthy, communityfocused events. All events listed are free and open to the public.
Starting from 113 N Bell Ave:
Spokelahoma: Wild and Dirty Wednesday Night Bike Ride December 5th, 12th, 19th @6:45pm to bike
Spokelahoma: The Downshifters Bike Ride
December 5th, 12th, 19th @6:45pm to bike
Wine-ing Hour
Discuss city policy over wine December 17th @5:15pm 420 E Main St.
Suggestions for healthy Winter activities: Mall walking, Ice skating, Lunchtime Sunshine Walks.
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4 • Sunday, December 9, 2018
Calm and Concentrate:
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Example of calming bottle
Activity for Kids
With the Holidays in full swing the excitement and joy typically increase, but stress is usually right there increasing with it. Have you ever found yourself working with or caring for a child who becomes so overstimulated or upset that nothing seems to help them calm down? Wouldn’t it be nice if, when your kid is having a meltdown in the car, grocery store, classroom, Grandma’s house, or even your own house, you had a go-to tool you could provide to help him or her calm down? At Stanford, the psychology department is assessing the feasibility of teaching mindfulness to families. “Parents and teachers tell kids 100 times a day to pay attention,” said Philippe R. Goldin, a researcher. “But we never teach them how.” Just as babies learn to regulate things like breathing from an outside source (i.e., skin-to-skin contact) older
How to Make a Calming Bottle
children often need an outside source to learn how to regulate their emotions when faced stress or anger. Enter the calming bottle. These bottles can be made with easy to find materials around the house and help kids focus on something, slow down their breathing and calm down. In fact, your student may already be doing something similar at school. Blue Zones Project schools have a menu of items they can implement. Helping children downshift is one of those menu items. Research suggests that teaching mindfulness skills to students increases attention and improves social skills, while decreasing test anxiety. It also increases a sense of calm, connection to nature, and improves sleep. As a result, there is an increase in self- regulatory abilities in preschool and elementary-school students. This skill allows children to better cope with the stress and noise inherent in life.
Materials
Directions
• Empty Water Bottle • Food Coloring • Water • Oil (Vegetable Oil is economical,
• Fill Water Bottle 2/3 with Oil.
but any food grade oil will work) • Funnel (Nice to have, but not required) • Super Glue (Not required, but your carpet will thank you)
• Add several drops of food coloring
(this is a great step for children to complete to have more ownership over the bottle).
• Top off bottle with water
(Kids usually love watching this step).
• If using super glue, disperse glue around inside of cap and place cap tightly on bottle.
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Sunday, December 9, 2018 • 5
ASK ELLSWORTH Dear Ellsworth, With the stress of Holiday expenses already mounting, I just don’t think I can afford to spend the money it takes to eat a healthy diet. I wish I could provide my family something healthy, but at the end of the month a dollar only goes so far and I don’t think I can stretch more produce into our budget. Sincerely, Too Much Month at the End of the Money Dear Too Much Month at the End of the Money, That’s a concern a lot of folks have and I have a few thoughts. 1) Did you know beans and rice are considered healthy staples in many Blue Zones cultures? Yes, people eat plant slant, but they eat more than veggies to fill up. Per serving, meat protein is probably one of the most expensive foods in a traditional American diet. If you can substitute some of the meat with bean, you can really save. For example, a bag of lentils is about a dollar and you can easily get 5 servings of protein from it. 2) When you look at your food budget, how much is spent eating out? Eating out can be expensive and one restaurant meal could cover a few days of groceries (especially if you skip the meat!) Make sure that eating out is the treat not the norm when evaluating your budget. 3) Per dollar you get more nutrients when you buy whole v. processed foods. When you take nutrient density and cost per pound into account the top picks for your money include carrots, kale, cauliflower and sweet potatoes. Some of the worst bangs for your buck? Corn chips, cheddar cheese and ground beef. 4) Eating a healthy diet is more affordable than a chronic health condition that could have been prevented. According to the CDC, obesity-related diseases equal about 21 percent ($190 billion) of annual medical spending. 5) Use these shopping tips to maximize your dollar • When you are shopping for produce don’t be afraid to buy frozen and freeze fresh that is about to expire. Frozen produce is less expense to purchase and never spoils. • Freezing extra grapes you didn’t eat before they started to spoil means you can save them for a smoothie or an after-dinner treat. • Check store flyers for the best deals and look up what produce is in season. Not only is in season produce typically more affordable, but it also tastes best! Feeling extra motivated? Plant some low maintenance leafy green vegetables or start an indoor herb garden.
Volunteer Opportunities Bell Ringing: call to be scheduled with Jon Campbell at 405-275-2243 or email jonathan.campbell@uss.salvationarmy.org Every day - except Sundays till Dec 24. from 10am to 8pm - times, days and locations can vary.
Can Food sorting and filling Angel Tree Food Boxes: Call and schedule at 405-275-2243 or email at Jamie.clay@uss.salvationarmy.org Food Pantry – Social Services @ Shelter. 11/29 10:00am-12:00 or 1:00pm to 3:00pm Angel Tree Food Boxes - tentative Saturday either on Dec 1st 1:00pm – 3:00pm or Dec 8th 1:00pm – 3:00pm
Angel Tree “Toy” processing: Call and schedule at 405-275-2243 or email at Jamie.clay@uss.salvationarmy.org Dec 4 thru Dec 7 – 9am to 4:00pm • Dec 10 thru Dec 15 – 9am to 4:00pm • Dec 17th 9am till done
Angel Tree “Distribution Day”: Call and schedule at 405-275-2243 or email at Jamie.clay@uss.salvationarmy.org Dec 18th 8:15am to 3:00 This day we need a minimum of 100 people working every hour to give out all the toys and food boxes.
6 • Sunday, December 9, 2018
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Shawnee News-Star
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GEORG FISCHER CENTRAL PLASTICS:
A GREAT PLACE TO WORK One of Pottawatomie County’s top 10 largest employers Georg Fischer Central Plastics (Georg Fischer) is paving the way in creating a well-being focused culture where employees thrive. Georg Fischer has officially achieved designation as a Blue Zones Project Approved™ Worksite. As one of the top 10 largest employers in Pottawatomie County and the only Manufacturer in the state of Oklahoma to earn this approval status, Georg Fischer is challenging the predisposition that manufacturing and shiftwork cultivates an unhealthy workforce. This approval comes as a result of Georg Fischer’s leadership working through the Blue Zones Project Worksite Pledge – a menu of research-based action items, which enable employers to create an environment that supports healthy lifestyle choices for its employees. To first launch these efforts, Georg Fischer leadership facilitated the op-
portunity for each employee to experience the Blue Zones Story. Stories were offered at all hours, in 30-minute sessions, to allow all shift-work employees the opportunity to get involved. This creative approach resulted in 60% of Georg Fischer’s employees engaging in the movement, many taking actionable steps to improve their own well-being as a result. This manufacturing leader truly understands the value of investing in their employee’s wellbeing and has taken numerous actionable steps as a result. To help keep employees focused and mindful, a micro break alert rings throughout the plant every 20 minutes, in addition, construction plans are finalized to begin work on an outdoor downshifting space next year. An employee container garden was also created and thrives with a variety of fall produce including radishes, carrots, spinach and a mature cantaloupe vine. Employees even plan to plant more in the spring to include new seasonal varieties as well. To encourage natural movement, Georg Fischer Central Plastics created a Blue Zones Project parking lot and walking track as well as an internal employee wellness brand referred to as ‘Motivation Central’. This brand is significant and serves as the catalyst of Georg Fischer’s continued well-being progress which will live long past the initial excitement of Blue Zones Project. As impressive as the environmental changes Georg Fischer has made, perhaps even more astounding, are the stories from employees who participated in the transformation. For example - Facilities Team Lead,
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Rodney Ackerman, experienced a complete physical renewal resulting in a weight loss of over 50lbs. Ackerman says he owes a large portion of his well-being success to his workforce. “There’s a change happening at Georg Fischer,” Rodney explained. “It’s an acknowledgment and support of each-others’ well-being now, that wasn’t here before.” “It’s made everyone more aware of what they eat, but more than anything, it’s the excitement of ‘Everybody can be in this together’, regardless of where you are on your health journey, it will be supported and encouraged when you work here.” Dani Shields, Georg Fischer’s Director of Human Resources, also experienced her own well-being transformation resulting in a weight loss of 40 lbs. However, that isn’t the only reason she stands by the changes implemented by her employer. “Participating in Blue Zones Project was not only rewarding to us as a group, but has significantly impacted our employees’ health, happiness and well-being by bringing them together for a common goal – to represent their employer in a positive light in their community.” Reflecting on the transformation, Georg Fischer Central Plastics President, Mark Smith, said this: “It’s not about the dollars and cents, although that’s very
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important to our stakeholders in the company and the community including our employees, especially at raise or bonus time. What is important is to
Sunday, December 9, 2018 • 7
see and hear our employees working together with a purpose in a positive and upbeat way. It’s about helping each other lead the best life we can live.”
8 • Sunday, December 9, 2018
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Shawnee News-Star
Stress: Solve Your Underlying Issues
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By: Dr. Mitchell Wolf, Family Practice & Carmen Wolf, Certified Functional Medicine Health Coach Stress seems to be an increasingly common part of our lives and I am seeing more and more stress-related illnesses in my patients. One of the biggest complaints I hear from people is that there are simply not enough hours in the day. It is not uncommon for a person to come in complaining of headaches, poor sleep, chest pains or depression, and after serious illness has been ruled out, the final diagnosis is stress. It would be easy to prescribe a medication; however, it is important to address the underlying issues without having to rely on medicati-
ons that only treat the symptoms. If you were to ask a dozen people to define stress, you would get 12 different answers. What is stressful for one person may be pleasurable for another. Stress refers to the body’s response to external situations which we term “stressful,” causing internal responses in the body. There is no one event that is universally stressful for everyone, as we are all individuals. One can experience stress from a variety of sources, such as getting stuck in traffic, waiting in lines, relationship problems, work problems, financial problems .
. . the list goes on and on. Stress can manifest as elevated heart rate, elevated blood pressure, sleep difficulties, a general feeling of nervousness or anxiety, muscle tension, headaches and a variety of other physical symptoms. Stress is an adaptive response. We have all heard the term “fightor-flight” response. This refers to a change in our physiology which allows us to get out of a dangerous situation. This generally involves the release of various hormones, including the stress hormone, adrenaline (or epinephrine), which causes the changes in the body’s vital signs. When we are presented with a dangerous situation it can be useful to have a burst of adrenaline to escape. Problems arise when stress becomes a daily or chronic situation. This leads to continued effects of stress on the system, such as ongoing blood pressure elevation (leading to increased risk of heart attack and stroke), increased acid in the stomach (leading to an ulcer), elevated heart rate or abnormal heart rhythms. Stress can also negatively affect the immune system, making one more susceptible to infections, both viral and bacterial. This is a potentially life-threatening situation in these days of increasing antibiotic resistance and “super bugs” such as MRSA. Viral infections, in particular, seem to come on when the body is under stress. An intact immune system is our best weapon against all infections, particularly viruses.
One of the most important things a person can do is find some time for an activity that allows them to relax. One of the most effective ways to manage stress is physical exercise. Physical activity helps dissipate the effects of stress, actually lowering blood pressure and loosening up tight muscles without medications. Each person should choose activities that he or she enjoys so it will be something they will stick with and participate in on a regular basis. Getting enough quality sleep is important for stress coping. It is difficult to deal with a stressful day if you didn’t rest well the night before. Try to keep a regular sleep schedule, going to bed and getting up at approximately the same time every day. Limit caffeine in the PM hours, don’t exercise too close to bedtime, and make sure your bedroom is dark, quiet, and at a comfortable temperature. Hobbies are a very important diversion to lower stress They allow the person to escape from daily responsibilities and duties . . . simply by participating in an activity they truly enjoy. This can be anything from casual sports to playing a musical instrument, reading, needlework, or any other type of craft. Stress is an inescapable part of our lives, and a certain amount of it keeps us on our toes. But too much stress can negatively impact our health, and it is important to be proactive in managing stress before it causes illness and disease.
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Sunday, December 9, 2018 • 9
The Importance of Family & Friends This Holiday Season By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.
Many of us feel happiness in the presence of people with whom we really wish to be with. Interacting with important family members and friends we love creates a positive energy that springs from feelings of love. These feelings originate deep inside of us and are a tremendous source of nurturance, peace, and tranquility. In 2015, researchers at the Cooper Institute in Dallas, Texas, asked two interesting questions: Does the source of social support (partner, relative, or friend) matter in regard to health and longevity? Does the frequency of contact make a difference? To find out, they analyzed a survey on social support taken by 12,709 men and women (ages 18 to 90) back in 1990. The participants were followed through December 31, 2003, or until the date of death. A statistical analysis showed that receiving social support from relatives reduced mortality risk by 19 percent; and receiving partner or spousal support also reduced mortality risk. So basically, support from someone very close to you (a family relative) has a positive impact on your health,. The study also found that if people had social contact with six or seven friends on a weekly basis, they reduced their chances of dying by 24 percent. The results of this study were published in 2015 in the Mayo Clinic Proceedings. These findings and others like them are just further proof to me that, no matter if someone is ill or healthy, or very young or very old, people need other people. It is like the Dalai Lama once said: “We can live without religion and meditation, but we cannot survive without human affection.”
Connect During the Holidays I can’t think of a better time to take this information to heart than during holidays. Here are my recommendations: • Make time to engage with the people you love, whether it’s planning an activity together, gathering for a holiday meal, or exchanging gifts. Such family activities create powerful bonds that will enrich the lives of those you love and those who love you. • Keep your sense of humor. Yes, the holidays can be stressful, but if you spend your time fixating on stress, you’ll miss opportunities to be in the moment with people you love. Holidays are time-limited, so keep in mind the virtues of love and sharing that give meaning to your time together. • Make memories. Take pictures of moments with close friends and family so that in the future you can look back on these times with fondness. • Light candles for those no longer with you, except in spirit. This simple ritual will help bind you together with your loved ones even more strongly. • Keep relationships with family and friends strong by relying less on modern technology, such as the Internet, email, social media, or texting – connect in person! • Volunteer for a charity you believe in, especially if you find yourself alone during the holidays. You’ll benefit from a positive physiological response – a “helper’s high” that can make you feel more joyous, energetic, and less lonely. • Engage more with your community or religious affiliations. • Get social. Invite others to be with you if you are not invited by others. • Continue to strengthen your connections all year, rather than trying to have just a few intense days of caring during the holidays. This holiday season I’ll support my favorite charities and give presents to my loved ones, but I know that it will be in the simplest of moments that I give the best gift, the gift of myself. • Becofsky KM, et al. Influence of the Source of Social Support and size of social network on all-cause mortality. Mayo Clinic Proceedings. 2015;90(7):895-902.
PAUL’S PLACE STEAKHOUSE STEAK • SEAFOOD • GRILL
· Restaurant ·
11 Lunch Specials under $699 Tues-Fri • 11 am-2 pm
Full Bar Take Out Available
Call us for your catering needs!
120 W. MacArthur • Shawnee • 405-275-5650 www.paulsplacesteakhouse.com
10 • Sunday, December 9, 2018
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Quinoa Salad Sweet Potatoes and Pears with
This quinoa salad is a full meal in one bowl that is guaranteed to make you feel warm and whole this winter. Serve for lunch or dinner. Main Dish / Plant-based / Side Dish / Vegan / Vegetarian Ingredients
Directions
¼ cup extra-virgin olive oil
1. Position the rack in the center of the oven and heat the oven to 400°F.
¾ cup uncooked white or red quinoa 1 large sweet potato (about 12 ounces), peeled and cut into 1⁄2-inch cubes 2 tablespoons balsamic vinegar ½ teaspoon salt ¼ teaspoon freshly ground black pepper 6 cups arugula, preferably baby arugula 2 medium red-skinned pears, cored and thinly sliced ½ medium red onion, sliced into thin half-moons ½ cup packed fresh Italian flat-leaf parsley leaves, roughly chopped ¼ cup packed fresh mint leaves, preferably spearmint leaves, roughly chopped
2. Warm 1 tablespoon of the oil in a medium sauce pan set over medium heat. Add the quinoa and cook, stirring often, until lightly toasted, about 2 minutes. Pour in 11⁄2 cups water, raise the heat to high, and bring to a boil. Cover, reduce the heat to low, and simmer slowly until the water has been absorbed, about 15 minutes. Remove from the heat and set aside, covered, for 10 minutes. Fluff with a fork, spread on a large plate, and refrigerate for at least 30 minutes or up to 4 hours. 3. Toss the sweet potato cubes with 1 tablespoon of the olive oil on a large rimmed baking sheet. Bake until golden brown, stirring once, about 30 minutes. Cool on the baking sheet for 20 to 30 minutes. 4. Whisk the remaining 2 tablespoons of oil with the vinegar, salt, and pepper in a large salad bowl. Add the arugula, pears, onion, parsley, and mint, as well as the chilled quinoa and sweet potatoes. Toss gently but well to serve.
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Oklahoma Seasonal Produce Broccoli Brussels Sprouts Bunching Greens Cabbage Carrots Celery Collards Garlic Head Lettuce Kohlrabi Onions Ornamental Corn Parsnips Persimmons Potatoes Pumpkins Snap Peas Snow Peas Spinach Sweet Potatoes Turnips Winter Squash
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Sunday, December 9, 2018 • 11
It’s not just a sign. Watch for people walking. #SafeStreetsShawnee