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"Life Is a Journey. Have Some Fun."
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Finding Your Work-Life Priorities Submitted by: Susan Pickering, MEd, LPC, Employee Assistance Counselor at UA Life & Work Connections
Is the term “work-life balance” a misnomer? For many people, the demands of work and life do not balance out. Yet Charles Duhigg, author of the book Smarter, Faster, Better offers a different perspective about balance. Duhigg states “It’s about getting things done without sacrificing everything we care about along the way.”1 He goes on to explain that people who are productive and lead meaningful lives engage in deep thinking about what matters. To wit: Draft your own definition of success. Write out a personal statement of what success means to you. Does it mean spending quality time with your family, making more money, or being a team player at work? Your definition of success may be different from other people. But it’s important that you trust your own intuition to guide you. Think about what is important to you now. Carve out some quiet time to reflect on your priorities, and write them down. Be specific, such as,“eating dinner with the family,” or “seeing my mom at least once a month.” Post your priorities in prominent places and schedule time for as many as possible, including self-care and time with supportive, loving people. Practice saying “no.” In the article “21 Ways to ‘Give Good No,’” author and sociologist Dr. Christine Carter gives advice on how to graciously say no to requests that don’t fit.2 Give yourself permission to assert your own needs and wants in order to build your personal sense of control and confidence. Create systems to hold yourself accountable. Regularly have lunch with a friend who knows your priorities, keep a daily gratitude journal, or practice mindfulness to reflect on what’s important to you. 78087 11.16
Take recess!3 Play increases our productivity and positive emotions. Remember the anticipation in elementary school when recess approached? Add consistent small breaks to your daily routine. Get away from the office, even if only for a few moments. Unplug, breathe, and enjoy the little things. 1
Newman, Kira M.“You Can Be More Productive Without Sacrificing Happiness.” Greater Good. Berkeley Greater Good, 29 Apr. 2016. Accessed on the web. 15 Sept. 2016.
2
Carter, Christine.“21 Ways to Give Good No.” Greater Good. Berkeley Greater Good, 13 Nov. 2014. Web. 15 Sept. 2016.
3
Carter, Christine. The Sweet Spot: How to Find Your Groove at Home and Work. New York, Ballantine, 2015. Print.
Mark Your Calendar! Introduction to the University of Arizona's Flexible Work Arrangements Guide Save the Date: February 15, 2017 Workplace expectations are diverse and varied on how and where work is performed. Join Human Resources — Life & Work Connections colleagues to learn about UA’s flexible work arrangement considerations that can lead to successful planning and practice.Visit the Professional Development Series page to register and for time updates. Call 621-9870 to discuss flexible work questions. Individual Employee Health Screenings November 17, 2016 Registration required. Please register online at https://lifework.arizona.edu/ wsw/health_screenings_worksite_ wellness. This program is for employees eligible for full benefits. The screening includes blood pressure; total cholesterol and HDL; body composition; cardiac endurance step test; nutrition, fitness, and resilience consultation. If you are concerned about your risk for diabetes, you may also have the A1c diabetes screening for $10. This screening measures your long-term glucose levels. All blood tests are done with a finger-stick and do not require that you fast. Metabolic Syndrome Screening Life & Work Connections offers this free screening for UA employees eligible for full benefits. The screening includes tests for the five factors evaluated for metabolic syndrome: blood pressure, waist circumference, fasting blood glucose, fasting triglycerides, and highdensity lipoprotein (good cholesterol). Registration is required. Please register online at https://lifework.arizona. edu/wsw/metabolic_screenings_ worksite_wellness.
Department Screening We will come to your department for groups of 12 or more to screen for blood pressure, total cholesterol/HDL, body composition, and diabetes. Please call 626-4760 to schedule a department screening or for more information. Maintain No Gain Holiday Challenge Life & Work Connections is partnering with the YMCA of Southern Arizona to offer this 8-week holiday challenge. The goal is to maintain weight over the holiday season through once a month weight checks, support, and ideas to encourage healthy nutrition, physical activity, and stress-reduction. Participants who maintain or gain no more than 2 pounds over the holiday season qualify for the prize drawing on January 9, 2017. “Maintain, No Gain Holiday Challenge” weight check dates, locations, and times can be found at https://lifework.arizona.edu/wsw/ availableclasses/weightchallenges. Maricopa County Employee Wellness Life & Work Connections offers work/life and employee wellness programming every month at the Phoenix Biomedical Campus. Check https://lifework. arizona.edu/wwa/offcampus for the schedule. Contact Jodi Charvoz, Registered Dietitian Nutritionist and ACE Personal Trainer, to schedule a nutrition and/or fitness consultation at jcharvoz@email.arizona.edu. Resistance Bands for Strength Classes Wednesdays: Student Union, Copper Room (4th floor), noon to 12:40 p.m. Wednesdays: University Services Building (USB 216), 12:30 p.m. to 1:00 p.m. https://lifework.arizona.edu/wsw/ strength_training Nutrition and Fitness Coaching Call Cindy Davis, MS, RDN, at 621-4601 or Jodi Charvoz at 626-4760 to schedule an appointment or for more information.
Childcare and Family Resources For information on the Childcare Voucher Program, email lwcvoucher@email. arizona.edu or call 621-4365. To discuss the Sick Child and Emergency/ Back-Up Care Program, call 621-4365. Visit lifework.arizona.edu for forms, guidelines, and detailed information. For a personalized phone or in-person consultation on lactation, changing table, infant/toddler, preschool, or school-age care resources, call Caryn Jung, MS, at 621-9870. Elder Care and Life Cycle Resources Call Caryn Jung, MS, at 621-9870 to request a personalized phone or inperson consultation to discuss area and national elder care and family caregiving referrals. Work/Life Integration Learn about the University’s guide on flexible work arrangements, related workplace and workforce issues, and strategies for coordinating work/life matters, by calling Caryn Jung, MS, at 621-9870. Consultations and Support Free, voluntary, and confidential consultations, informal assessment, referral, or brief problem solving support. Employees can be seen for any reason, including alcohol, substance abuse, stress management, parenting, relationship, depression, anxiety, and more. Call 621-2493 to schedule with Susan Pickering, MEd, LPC, or Dave Swihart, MC, LPC. Supervisor Consultation Regarding individual and work group issues. Call for an appointment. 621-2493
GetMoving:
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Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.
— Lee Haney
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Get moving and gain control of your glucose levels Individuals with diabetes who want to keep their blood glucose in check may want to exercise regularly.
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Exercise can lower blood glucose in the short term. And, when you’re regularly active, you can lower your A1C level (your average blood sugar level for the past two to three months).
Commute to work? Don’t just sit there
During and after activity: • Insulin sensitivity increases. Your cells can better use any available insulin to take up glucose.
Turn travel time into muscletoning time. Try the “ab vacuum.” Pull your belly in toward your spine. While holding it tightly, suck abs upward (as if you are tucking them under your rib cage). Hold for five to 10 seconds, but don’t forget to breathe.
• Contracting muscles stimulates another mechanism that allows your cells to take glucose and use it for energy whether insulin is available or not.
Proper posture can be powerful
Get familiar with how your blood glucose responds to exercise. Check your blood glucose level before and after exercise to help you see the benefits of activity.
To boost energy levels, sit up straight with your feet directly under your knees. Slouching requires muscles to work harder to hold up your body, which can lead to feelings of being tired.
For ideas on preventing injuries, dehydration, and hypoglycemia when exercising, Source: American Diabetes Association go to Nov.HopeHealth.com/exercise.
Fiscally and fashionably fit You can look good, be comfortable, and not spend a fortune when you exercise: • Determine a budget. How much total can you, or do you, want to spend? • Select bottoms in basic, solid colors and tops in fun patterns. This makes mixing and matching easy. You can wear a single pair of black running shorts with many different tops. • Choose accessories (hats, dark sunglasses, socks, vests) that you can use every day and get extra mileage from them.
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Learn more about GetMoving: atNov.HopeHealth.com
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The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.
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— Deepak Chopra
Driving with diabetes If you have diabetes, checking your blood glucose level before you get behind the wheel may help to keep you safe, as well as others on the road. Fluctuating blood sugar levels can lead to dizziness and confusion. The average driver with diabetes has a 19% increase in risk for a motor vehicle collision compared to people without diabetes. Source: National Highway Traffic Safety Administration
See page 8 — StockYourToolBox: See how you can link to Cool Tools & Resources to learn more about the topics in this issue!
Say sayonara to cigarettes, cigars, or pipes once and for all Each year, 3 million Americans quit smoking. It can seem overwhelming, but if you decide you want to stop more than you want to continue smoking, you’ve taken the first step. For more on quitting smoking, go to Nov.Hope
Health.com/ quitsmoking.
TheWholeYou:PHYSICAL HEALTHtes D e fe a t D i
Could you have diabetes?
abe
More than 29 million Americans have diabetes, according to estimates.
But… one out of every four people with diabetes doesn’t realize he or she has the condition. What’s more, another 86 million U.S. adults — more than one in three people — have prediabetes, meaning their blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes… yet.
Common diabetes symptoms: • Urinating often • Feeling very thirsty • Feeling very hungry — even if you are eating • Extreme tiredness • Blurry vision • Cuts/bruises that are slow to heal • Weight loss — even if you’re eating more (Type 1) • Tingling, pain, or numbness in the hands/feet (Type 2) To find out if you may be at risk for Type 2 diabetes, take a quick assessment by going to Nov.HopeHealth.com/diabetesquiz. Sources: Centers for Disease Control and Prevention; American Diabetes Association
The flu bug lasts longer than you may think
Flu symptoms start one to four days after the virus enters the body.
That means you may be able to pass on the flu to someone else before you know you’re sick, as well as while you’re sick — and even afterward. • Most adults may infect other people beginning one day before symptoms develop and up to five to seven days after becoming sick. • Children may pass the virus for longer than seven days. The take-away? During the flu season, take all precautions (including proper hand washing and not sharing personal items with others) because you never know who may be sick. Source: Centers for Disease Control and Prevention
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Learn more about TheWholeYou: at Nov.HopeHealth.com
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Don’t let yourself fall; you gotta pick yourself right up and strive to do better and be better! Think positive. Don’t let the diabetes control you! You control the diabetes! Be strong because some ways might be tough but you are tougher!
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— Tiffany Danczak
Being that friend when one is really needed Almost 44 million adults in the United States experience mental illness in a given year. What’s more, one in five children ages 13-18 has or will have a serious mental illness. Support from family and friends can help individuals better deal with their conditions. To learn what you can do, go to Nov.HopeHealth.com/ friend. Source: National Alliance on Mental Illness
Surviving sibling rivalry without raising your blood pressure Don’t compare children. Discourage tattling. Encourage children to work out their differences themselves. Don’t show a preference for one child or another. When you must scold or punish a child, do it with the child alone in a quiet, private place.
TheWholeYou:Emotional/Mental Health
Tell negative thoughts to shut up
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It’s easy to think negatively at times, particularly when you have a health condition, such as diabetes, and are not sure what to do. Don’t let your inner critic get the best of you, though.
Learn to turn negative internal comments and phrases into positive affirmations.
Negative
Positive
I can’t live without sugar.
I don’t need sugar. I eat healing food that nourishes my body.
I am undisciplined.
I am disciplined. I have a powerful mind.
There is no way out of this situation.
I can get help and figure this out. The possibilities are endless.
Be aware of negative thoughts that creep into your mind throughout the day. Pause for a moment and flip the comment into a positive one. The more you practice, the more natural positive thinking will become. Source: “Everyday Healing: Stand Up, Take Charge, and Get Your Health Back… One Day at a Time,” by Janette Hillis-Jaffe
Putting politics aside You’ve probably already heard: The presidential election is Nov. 8. Here are a few strategies to try to handle potentially uncomfortable campaign comments and discussions if you don’t want to engage in political dialogue. • Take the change-the-subject approach: Start talking about something else, preferably non-controversial, if politics is brought up.“Hey, on a different note, have you checked out that new café just down the block? I’ve been meaning to go give it a try.” • Use the professional-exit excuse. Recognize that you’re at work and you have work to do.“Gee, look at the time. I need to run an errand before my lunch break is over,” or “I need to get back to my desk for a call/finish up that report/etc.” • Try the direct/firm tactic. Simply ask the other person to stop talking about politics.“I’d rather not talk about politics at work.”
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Learn more about TheWholeYou: at Nov.HopeHealth.com
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Don’t tell me where your priorities are. Show me where you spend your money, and I’ll tell you what they are. — James W. Frick
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FiscalFitness:
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Don’t cut corners, get help The costs of managing diabetes can really creep up fast.
Billions of dollars of free assistance just waiting to be used
A year’s worth of routine care — medication, glucose test strips, syringes, and other supplies, as well as doctor appointments — can run about $6,000. And that doesn’t include costs for any complications.
Did you realize that more than 2,500 federal, state, and private benefits programs are available to help individuals 55 and older pay for prescription drugs, health care, utilities, and other basic needs? Find out what help may be available in your area by going to the National Council on Aging’s BenefitsCheckUp.org site.
However, cutting back on tests or treatments to save money may compromise your efforts to control your condition, according to one study. More than half of the people who were unsuccessful in managing their condition said they had put off going to a doctor, didn’t fill a prescription, or tried other cost-cutting measures.
See page 8 — StockYourToolBox: See how you can link to Cool Tools & Resources to learn more about the topics in this issue!
Before you click and electronically submit that donation It’s easier than ever to support a worthy cause or individual who needs help. Crowdfunding has become the way to give whenever tragedy hits. After setting a fundraising goal and deadline to reach that goal, the online webpage creator markets the campaign to potential donors. Do your own research before contributing so you don’t get duped. Find independent information about the situation that needs funding help. Source: USA.gov
Instead of skimping on care, get the most for your healthcare dollars. Check your health plan. Many insurance companies offer disease-management programs for people with diabetes so they can take control of their condition and reduce any health issues. Sources: American Diabetes Association; Consumer Reports
Make sure your clothing budget size fits your finances
Ever wonder how much you should spend on what you wear?
Setting a clothing budget is important. It’s easy to get carried away when you see that stylish suit or pair of shoes in the store window. According to one financial expert, the ideal household budget devotes 5% of household income to clothing.
Annual Gross Income
Net Income
Clothing Budget/Year
$40,000
$28,000
$1,400
$60,000
$42,000
$2,100
$100,000
$70,000
$3,500
$150,000
$105,000
$5,250
What’s included in the clothing budget? Clothes for you. Clothes for your kids. Clothes for your spouse. Workout clothes. Work clothes. Casual clothes. Bridesmaid dresses. Rental tuxes. Dry cleaning. Clothing repairs. Shoes. Handbags. More shoes. For more on clothing budgets, including how to make your clothes last longer, go to Nov.HopeHealth.com/clothing. Source: Peter Dunn (aka Pete the Planner) USA Today columnist, radio host, personal finance expert (petetheplanner.com)
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Learn more about FiscalFitness: at Nov.HopeHealth.com
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Life always offers you a second chance. It’s called tomorrow.
— Anonymous
What’sTrendingNow: e te s e fe a t D i a b D
” Ditch the sugary drinks Want an easy way to help prevent or reduce diabetes-associated problems? Think before you drink — sugar-sweetened beverages, that is. The American Diabetes Association recommends that people should avoid sugar-sweetened beverages to help prevent or reduce the effects of diabetes.
Use sunscreen every day — even in the fall and winter This helps prevent sun damage that could lead to wrinkles, age spots, or even skin cancer. Rays can also travel through windows, so if you spend significant indoor time near a window, apply sunscreen. Be sure to use broad-spectrum ultraviolet A and B, waterresistant sunscreen with the strength of at least SPF-30. A good habit is to apply sunscreen as part of your daily morning routine. Medical Editor: William Mayer, MD, MPH Managing Editor: Jennifer Cronin Medical Advisory Board: Patricia C. Buchsel, RN, MSN, FAAN Kenneth Holtyn, MS • Reed Humphrey, PhD Gary B. Kushner, SPHR, CBP • Patrick J.M. Murphy, PhD Barbara O’Neill, CFP • Margaret Spencer, MD Wallace Wilkins, PhD
Sugar-sweetened beverages include beverages such as: • Regular soda pop • Sweet tea • Fruit drinks • Energy drinks • Fruit punch • Sports drinks • Other sugary drinks These drinks raise blood glucose levels and can provide several hundred calories in just one serving. Instead, go for water. If you want a little flavor, consider squeezing in some juice from a lemon, lime, or orange, or add sliced cucumbers. Source: American Diabetes Association
Avoid essential-oil emergencies For all the health benefits that essential oils may have, they don’t come without a potential risk. According to reports, many children are becoming accidentally poisoned by essential oils. Poisoning usually happens when children try to swallow the oil, but choke, so some goes into their lungs, which causes pneumonia. It takes less than half a teaspoonful to cause problems. Children have also been poisoned by too much or inappropriate application of essential oils to the skin. Kids’ skin is thinner and can absorb dangerous amounts.
Material may not be used without permission. For subscription information,or reprint permission, contact: Hope Health, PO Box 39, Oshtemo, MI 49077-0039
Poisoning symptoms may include:
Highly toxic essential oils include: • Camphor • Clove • Lavender • Eucalyptus • Thyme • Tea tree • Wintergreen
The information in this publication is meant to complement the advice of your healthcare providers, not to replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor. © 2016 by The Hope Heart Institute, Seattle, WA Institute Founder: Lester R. Sauvage, MD
One 12-ounce can of regular soda pop (150 calories and 40 grams carbohydrates) = Amount of carbohydrates in 10 teaspoons of sugar
• Liver failure • Brain swelling • Agitation • Hallucinations • Seizures • Chemical burns • Breathing problems
Store essential oils properly — locked and out of reach. Follow instructions regarding their use. Seek help by calling Poison Control (800-222-1222 in the United States) in an emergency. Source: Vanderbilt University Medical Center, news release, May 10, 2016
Phone: 269-343-0770 • E-mail: info@HopeHealth.com Website: HopeHealth.com Printed with soybean ink. Please recycle.
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YourHealthMatters:
Reconnect to enrich your life People get busy, and before you know it, you haven’t talked to that once special friend or favorite family member in weeks, months, or even years. Take this month to get back in touch with people you care about.
Nov. 1 – 7: Carve out time to call or write older family members, such as your grandparents or aunts and uncles. Find out if they have plans for Thanksgiving. If they don’t, consider asking them to celebrate with you. Nov. 8 – 14: Think about a fond childhood memory involving a friend. Then, reach out to that person, letting him or her know you were thinking about a special childhood memory.You may just put a smile on your friend’s face, too. Nov. 15 – 21: Visit with a neighbor if the person is outside working around the yard. Or, knock on your neighbor’s front door and invite the person over for coffee and a treat. Nov. 22 – 30: Make a list of everyone you want to wish a “Happy Holiday Season.” If you’re not the holiday card or letter type, leave a quick note on those people’s social media accounts over the next month.
StockYourToolBox: Your Source for Cool Tools & Resources Check out Nov.HopeHealth.com for a ton of useful wellbeing information. In addition to the links included throughout the newsletter, here’s what else you can find online:
A Diabetes-Friendly Cooking Tip Sheet — Make many favorite recipes more healthful with a few ingredient swaps.
A Thanksgiving Day Game Plan — Hosting this year’s annual fall feast? No worries. Follow this plan to make it a big hit without big effort.
A Crossword Puzzle — Test how well you know the topics covered in this issue of the newsletter.
Go to
Nov.HopeHealth.com to find these resources. 8 © HHI
“A healthy attitude is contagious but don’t wait to catch it from others. Be a carrier.” — Tom Stoppard “Patience is something you admire in the driver behind you, but not in one ahead.” — Bill McGlashen “It’s amazing how quickly the kids learn to drive a car, yet are unable to understand the lawn mower, snow blower and vacuum cleaner.” — Ben Bergor “Thanksgiving dinners take eighteen hours to prepare. They are consumed in twelve minutes. [Football] Half-times take twelve minutes. This is not coincidence.” — Erma Bombeck