Healthy Mind Platter

 

You may be familiar with the old food pyramid, which showed the guidelines for healthy eating. The USDA has changed the healthy eating guidelines from the food pyramid to Choose My Plate, a pictorial overview of what your plate should look like at each meal to optimize physical health.

Dr. Daniel Siegel,  a respected clinical professor of psychiatry at the UCLA School of Medicine, asked the question, what would the equivalent of a recommended daily diet for a healthy mind look like? To answer that question he created the Healthy Mind Platter.  a pictorial overview of seven daily essential mental activities you should do each and every day to optimize brain matter and create well being.  The seven essentials are;

1. Focus Time When we closely focus on tasks in a goal-oriented way, we take on challenges that make deep connections in the brain.  These connections are not created when we multi-task.

2. Play Time When we allow ourselves to be spontaneous or creative, playfully enjoying novel experiences, we help make new connections in the brain.

3.Connecting Time When we connect with other people, ideally in person, and when we take time to appreciate our connection to the natural world around us, we activate and reinforce the brain’s relational circuitry.

4.Physical Time When we move our bodies, aerobically if medically possible, we strengthen the brain in many ways.

5.Time In When we quietly reflect internally, focusing on sensations, images, feelings and thoughts, we help to better integrate the brain.

6.Down Time When we are non-focused, without any specific goal, and let our mind wander or simply relax, we help the brain recharge.

7.Sleep Time When we give the brain the rest it needs, we consolidate learning and recover from the experiences of the day.

What I found most fascinating is the science and research behind these seven essentials.  And even better, they are easy and fun to do.  So play, connect, get physical and in the process fight off mental decline and increase happiness – what’s not to like?

 

Valorie Bender

CWPM

The Healthy Mind Platter was created by Dr. Daniel J. Siegel, Executive Director of the Mindsight Institute and Clinical Professor at the UCLA School of Medicine in collaboration with Dr. David Rock, Executive Director of the NeuroLeadership Institute.

 

Creating A Corporate Environment That Supports a Culture of Wellness

Worksite wellness programs are becoming the norm in corporate America.  The key to having a successful program is through the creation of a supportive environment in the workplace. As cited by an employee who has both experienced a program that was mandated and then at a later date made optional, but with tools to make it both interesting and inspiring, “ The last program we had was force-fed.  We felt like it was part of our job and not a personal choice. Now we can see management taking strides to support all of us and themselves in creating a culture of healthy living.”

Best practices in the field of worksite health promotion states one of the seven benchmarks of creating a results-oriented worksite wellness program is to create an environment that supports a culture of wellness.  Research shows one factor that heavily weighs the success of a wellness program is having senior management commitment to the experience through personal actions in leadership. This removes, to some degree, the barrier that employees put up because they feel their employer is dictating their personal life choices. The see that management is in the game along side them, also making changes that better their health and quality of life.

Wellness is not a “one-size-fits-all” initiative. Each participant has unique life circumstances, medical histories and risk factors as a result. When there is group level support as well as individualized attention to personal goals setting research shows successful programs are born.

Employers taking the first steps to be well are leaders in the initiative.  Some initiatives that have successfully aided in the transition to creating a culture of health are as follows:

• Making the workplace smoke-free by putting into place policies that prohibit smoking on the property and implementing a smoking cessation support program
• Wellness Challenges that engage and motivate. Each campaign centered on increasing physical activity, proper nutrition and better self-care.
• Offering a steady stream of relevant health-related information and education to employees. This being done to promote on-going excitement and inspiration through the power of knowledge.
• Sharing success stories and testimonials is one of the easiest ways to engage the heart of the employee that is on the fence about changing their lifestyle. It helps make possibilities real.
• Implement healthy eating guideline policies to make certain healthful options are always made available in vending machines and all catered company functions. Companies with cafeteria offerings may consider offering a discount on all healthy meal options as well as sharing food-labeling information to encourage making healthy choices.
• Implement an hourly over-head chime reminder to promote getting up to stretch, move or change position.
• Start a stairwell program.

Creating an environment of support to the whole employee population, as well as the individual takes time. Each company has its unique needs.  Finding the balance is what will make it work. Happy, healthy, cared for employees have been proven to be more productive. Having a healthy workforce is a powerful tool for success. Let today be the day you take the first steps toward creating a culture of health in your workplace.

By Melissa Naborowsky, RN

 

Remembering Your Inner Child

I took a day off, just for me. I felt as though I deserved it. After all, I had been hard at work and feeling a little burned out with life and all its demands.  I packed up the car and headed off to my favorite beach.  After finding the best spot there, blanket perfectly placed on the warm sand, cooler within reach, sunscreen applied and a great book in hand, my attention was drawn to two children playing at the surf’s edge. I was close enough to observe them, finding myself drawn in by their interaction.  What captured my attention was their effortless ability to enjoy the moment and find excitement in the smallest details in their surrounding.

It was obvious their child-like approach to the day served them both extremely well! One child shrieked, “Look! Look what I found!” He then proceeded to hand over a small pink seashell to his playmate.  As he passed the shell over for observation, the second child said, “ Let’s start a pile for the best seashells on the beach!” The two searched and discovered one small miracle after the next. Before long I realized I had been delightfully watching them hard at work in search of nature’s beauty for more than an hour. They never tired of their adventure.

The simple ease of their actions made me wonder how different life could be if I practiced simple child-like living. I am not insinuating we should be irresponsible with the way we live our lives.  Conversely, what if we treated each new day as a beautiful journey filled with curiosity and spontaneity.  How wonderful would it be to just notice the little things in life and recognize them as small miracles?  If only we could slow down long enough to be mindful and present instead of plowing through every day in anticipation of it coming to an end. Treat each day as a gift. Life can be wonderful adventure.  Live well. Laugh often. Love each experience as your story unfolds.  If you ever find yourself feeling overwhelmed with all that life throws in your path, stop and observe a child and learn how to live in the moment. Cherish the gifts in your life.

By Melissa Naborowsky, RN

 

What Workplace Wellness Can Learn From Our Founding Fathers

From 1776 until the present day, July 4th has been celebrated as the birth of American independence, with typical festivities ranging from fireworks, parades, concerts, casual barbecues with family and friends, and for most employees a day off from work.

At this holiday we celebrate not only liberty but also autonomy, self-determination, independence and choice.  Interestingly, these are also things employees’ want from a work site wellness program.  No one likes being told what to do especially when it comes to eating and physical activities, which are generally done on their own time.  Yet this is often exactly what work site wellness program tend to do.  Employees are told eat more fruits and vegetables, exercise more, do this, don’t do that.

While giving direction can’t be avoided, employees should be given as much freedom to reach the goal as possible.  How can they be dictated to and given freedom at the same time?  Here are a few suggestions.

Educate.  Use facts and data.  As I plan a fruit and vegetable campaign for a client I want to start by telling them less than 5% of their employees are eating the recommended amount of fruits and vegetables. I am hoping that number will have an impact on them, at least more so than just saying eat more fruits and vegetables.   And education on the benefits of fruits and vegetables will also be an important part of the campaign.

Make it fun:  Yes for an exercise challenge it is important to log the exercise one is doing. But I think it gets more ingrained when employees are given the freedom to plan what the active work activity should be.  Some wonderful examples my own clients have come up with include; having a volleyball tournament against a rival company or an internal whiffle ball game that just wouldn’t stop even when that poor whiffle ball was more duct tape than plastic.

Make it easy:  While they may be doing this as part of their job, it is not their job.  Whatever you are asking them to do needs to be simple, simple, simple with realistic deadlines and assistance available if needed.

Perhaps George S. Patten said it best,

Never tell people how to do things.

Tell then what to do and they will surprise you with their ingenuity.

Valorie Bender CWPC

 

Shake It Up

I got a great surprise over the weekend. I ran into a friend’s brother and he looked fantastic!  I asked him what he was doing and his answer was exactly what I like to hear as a health professional: he had implemented a regular workout routine and was thinking about portion control. These very simple changes that required no starving, no exhaustion, and no real sacrifice has resulted in him losing 25 pounds in the past two months.

Regular physical activity should be an important part of our daily routine. It really helps me get moving and without it I tend to feel sluggish and my mood plummets. As a personal trainer and health coach, I see many people who would like to lose some weight and feel better. The problem is that many are looking for a magic pill will make those extra pounds go away rather than the only method that is proven to work: eating a well-balanced diet and adding more physical activity to the daily routine. I am often asked about the importance of physical activity and the benefits that can be expected. Should people move more?

The answer is yes, absolutely!  Exercise is not just good for us, it’s vital!  The body is designed to move and be active. Regular exercise and physical activity are important to everyone’s health and well-being. Being physically active helps you continue doing the things you enjoy while staying independent as you grow older. Regular physical activity over long periods of time produces long-term health benefits.

Here are some of the many proven benefits of physical activity:

• Weight Control
• Reducing your risk of cardiovascular disease
• Reducing your risk for type 2 diabetes and metabolic syndrome
• Reducing your risk of some cancers
• Strengthening your bones and muscles
• Improving your mental health and mood
• Improving your ability to do daily activities and prevent falls, especially if you’re an older adult
• Increasing your chances of living longer

One of the best things about physical activity is that there are so many ways to be active. For example, you can be active in short spurts throughout the day, or you can set aside specific times of the day on specific days of the week to exercise. Many physical activities, such as brisk walking, raking leaves, or taking the stairs whenever, you can are absolutely free and require no special equipment. Your local library may have exercise videos. Your community may even have exercise or walking groups, which is a great way to meet new people while getting healthier! Even 60 minutes a week of moderate-intensity aerobic activity will provide noticeable benefits!

If you have a chronic health condition such as arthritis, diabetes, or heart disease, make sure to talk with your doctor and find out if your condition limits your ability to be active before trying anything strenuous. Work with your doctor to come up with a physical activity plan that matches your abilities.

Jackie Ostrikis MS CPT

 

What Is One Thing You Can Do To Increase Your Success In Designing Worksite Health Promotion Programs?

A colleague and I were developing a physical activity program for a client and were reviewing the rough outline.  Our manager asked on what we were basing the program goals? I am embarrassed to admit, after doing this for a while, I had jumped in and started planning based on my overall knowledge. I did not begin with the data.

I had committed a cardinal sin in Worksite Health Promotion. While there may be some common factors in most challenges or programs, each audience is unique. Whether this is your first challenge or 100^th you should always start with the data.

What had previous challenges or the Health Risk Assessment (HRA) told us about how much the employees at this organization were exercising? Based on the HRA and previous challenge evaluations or employee interest surveys, what did we know about what employees wanted or were ready to do?

I remember reading an article about an organization that wanted to target physical activity, based on the companies HRA results.  The employee interest surveys showed there was a large interest in baseball.  A Spring Training Physical Activity program was developed.  Brilliant, the employees were instantly engaged.

To give another example, a company develops a healthy eating campaign.  The goal is to eat eight servings of fruit and vegetables as day.  If the organization knew the employees were currently only eating one to two servings of fruit and vegetables a day, how would that change the program or the goal?  What are the chances of hitting the goal of eight servings a day if you are starting at one?

Most companies offer some type of wellness programs. The majority are activity centered – they throw a bunch of activities at employees and hope for results.

In contrast, results-oriented initiatives are those programs that are based on company data and thoughtfully designed. Results-oriented programs are more likely to impact the organization’s bottom line through high participation levels, improved employee health and increased productivity.

Valorie Bender

 

Psychologically Healthy Workplace

I’ve been asking friends about the dynamics in their workplaces, the good, the bad, and what has made for a really different type of environment.  One story in particular really stands out for me.  This one person worked in a very high stress, fast paced job where, in addition to all the other duties, they had to regularly create programming for schoolchildren and deal with constant schedule changes.  Such an environment sounds completely awful to me but, when asked, he said that it was his co-workers that made all the difference.  Even with the high stress environment, the team that worked there were able to roll with the changes.  Absenteeism was low and job satisfaction remained high until that division was completely reorganized.  What made this office so successful?  Many things, of course, but one of them is that everyone was physically fit and maintained regular exercise routines.

My friend’s job was very physical and the other workers had at least one fitness-type activity that they pursued.  The manager, for example, biked to work daily.  Another person had been in the habit of regular gym visits since high school.  One of the employees had been a nutritionist and was still an avid hiker.  This gave each person a connection to the others in addition to sharing a workplace, building on the team spirit.  Completely by chance they all found themselves thriving in a tense work environment and part of the reason was that their bodies were physically fit and with that comes better psychological resiliency.

Physical health is only the most obvious part of the story.  Hidden within the activities that kept them fit was that they all had enough time away from work to effectively manage life mechanics and still exercise while pursuing their active hobbies.  This allowed them to “recharge” even between workdays, getting completely away from the workplace, mentally and emotionally as well as physically.  According to my friend, this made everyone feel more present while at work, something the supervisors noticed and mentioned frequently. A very pleasant side effect coming from these factors: physical health, psychological resilience, productive and recuperative time away from work, each person feeling present and like they are contributing to the team, and recognition from managers?  There wasn’t a single onsite accident in the three years my friend worked there.

This happened years ago, before the word wellness was being used in its modern connotation, but more and more studies are showing that the more physically fit people are, the happier they are in all aspects of their life, including work.  Instances of illness drop off and people report that they don’t feel quite so “stressed out” much of the time.  Naturally, in such an environment, job satisfaction goes up and people aren’t as quick to leave.  Also interesting is a very recent finding that shows positive effects for organizations who adopt wellness as part of their corporate culture.  Managers have a great deal of influence over shaping the culture of a workplace and one that fosters a sense of wellness is appreciated and often reciprocated by the employees.

Of course, most of this is pretty much what we knew already: healthy people with good habits tend to be happier and more psychologically resilient.  Having a work environment that fosters respect, teamwork, and good health makes for a place where stress is better managed and contentedness is commonplace.  The workplace may not be where we want to spend our time, but with a few tweaks it can become a much nicer, healthier, and more productive place.

Jackie Ostrikis MS CPT

 

Disease Management

It was about twelve years ago when I first experienced type 2 diabetes up close: a friend’s mother was diagnosed.    Back then, it was generally assumed that insulin injections would be the next step and nothing could really change that fact.  Rather than just sit around and wait for her diabetes to progress, though, my friend’s mother chose to get proactive about preventative care.  She found support groups, interviewed nutritionists, spoke with exercise instructors, radically changed her diet, and implemented an age-appropriate exercise regimen.  She is able to control her diabetes without insulin injections.  To this day, she has experienced no real diminution in her quality of life.

As you can imagine, talking to all those experts took time.  What took even longer was finding them.  She was practicing what is now called “Disease Management,” a coordination of health care professionals and techniques designed for assisting patients that can benefit from self-care.  Similar to how our health coaches help us establish realistic and meaningful health goals for a long, happy, and productive life, disease management creates an environment that coordinates many different facets of long-term care.  Each patient has access to the proper and necessary medications.  With disease management in play, he or she also has the information needed for healthful eating and exercise habits. Psychological well-being is also addressed.

Obviously, this is great for patients.  It’s also positive for insurers and employers.  Using disease management techniques, insurers have lower costs over the course of the illness.  Employers also benefit from fewer absences and on-the-job injuries.  One thing that employers can do is to follow the lead of insurance companies.  It is easy to find materials published by insurance companies covering chronic diseases, medication compliance, physical fitness programs, and the like.  Employers can help disease management become a reality by encouraging regular checkups and making the time available for employees who have been diagnosed with chronic illness.  Implementing a comprehensive wellness plan, with disease management included, is one of the best things any organization can do.

Just like working closely with a health coach, disease management makes good sense for everybody by recognizing and utilizing the mind-body-spirit connection that creates the path to greater health and happiness.

Jackie Ostrikis MS CPT

 

Preventative Screenings – Do It Right

Jan Barker did everything right.  As described by her sister Laurie, she was a fitness freak.  Jan exercised regularly, didn’t smoke, rarely drank, and ate lots of fruits and vegetables. In October of 2007 Jan was diagnosed with colon cancer.  She died two months later, leaving behind a grieving husband, son, siblings, parents and many friends.  She was 55 years old.

Your first thought might be  - why bother to exercise and eat right – it didn’t help her.  Let me rephrase, Jan Barker did ALMOST everything right.  Jan never had a preventative screening in her life, no mammograms, pap smears, regular check-ups.  She didn’t have a colonoscopy even though she was over 50 and had a family history of colon cancer.

To often companies and individuals focus on the big two – exercise and eating right. Picture a three-legged stool, you need all three legs for it to work.  Preventative screenings are the first step in early intervention to prevent or control major consequences down the road.  Combined with exercise and a healthy diet, preventative screenings can go a long way to impede illness or disease.

After Jan was diagnosed with cancer her sister Laurie made an appointment for a colonoscopy. You might respond, of course that was the sensible thing to do.  But I think it was more than that.  Laurie did not hesitate as she was used to getting preventative screenings.  Why? Laurie worked for a company that offered preventative screenings at the work site.  For a long time Laurie worked for Progressive Insurance. While she worked there she took advantage of getting mammograms, pap smears, and her cholesterol checked all without leaving the building.  Because her employer made it so convenient, Laurie got in the habit of getting preventative screenings.

It would be great if all companies had workplace health clinics. Unfortunately it may not be feasible for smaller organizations to offer on site screenings.  But it is possible for all companies to encourage employees or offer incentives for employees to have annual exams and get preventable screenings.  Under the Affordable Care Act many preventative screenings are covered without having to pay a copayment.

A few hours after Jan passed away, Laurie received the results from her colonoscopy.  Three pre cancerous polyps had been removed. Laurie and her doctor will closely monitor the situation.  Laurie has redoubled her efforts to exercise regularly and eat right. Laurie IS doing everything right.  Chances are good Laurie will be around for many years to come, thanks in part to the habit of regular screenings her employer helped her to establish.

Valorie Bender

 

I Am Losing Him To His Disease

This story is based on a compilation of stories I have heard through my work  as a registered nurse in the Emergency Department and Hospice.  For the purposes of the story that I feel very passionate about telling, Jake is the character that will represent all the stories I have heard and the situations with which I have been involved.  Although this story is not based on any one person, it is never the less completely true and accurate.

This is about the man of my dreams, Jake. He is my best friend and husband of 35 years.  He is 56 years old and has never looked or acted older.  He struggles everyday and it kills me to see him suffer.  You see, he was diagnosed with Coronary Artery Disease 18 months ago and he has not been the same since the doctors told him the blockages in his arteries were too risky for any type of intervention.  He had been having this pain in his chest and arms at night and every time we tried to go for our treasured walks in the woods.

I miss the old him. We used to hike into the middle of the woods and go camping year-round.  We loved nature. Being in the woods together was like our little piece of heaven on earth.  Now, I am sure neither of us knows where our  “heaven on earth” is any longer.  Jake struggles every day just to muster the strength to get to work.  It is not uncommon for him to miss 4-5 days monthly because he had a bad night and could not sleep.  He is always going between the bed and the chair.  It is rare that he even sleeps for more than 2-3 hours uninterrupted.  He says he gets “the pain” at night and his arms ache.  He gets up to “pop a nitro, or two, or three”, as he says.  He wears oxygen more and more all the time to help deliver more oxygen to his ailing heart. That just worries me terribly. I am afraid I will wake up to find my husband gone. I know it will happen at some point, but I am not ready.

The same company has employed Jake since we were married all those years ago.  His boss has been so kind and understanding about his illness and the fact that there is no cure. The strain on his co-workers has been enormous, however, and that wears on Jake, a lot.  He often talks about how he “burdens them” and how “they should just can him for being so useless”.  Jake was their best salesman and he has numerous awards of recognition adorning his office, resting in memory of who he was and what he could accomplish with ease.  Jake was the money-earner for the company at one time, now he is costing his employer thousands of dollars in health care claims and sick time.  In addition, his absenteeism is placing his responsibilities on the backs of all his co-workers and long-time friends.  These are the things that drive him further into depression. Depression makes his chronic illness more pronounced and the symptoms take over.  Jake, from his perspective, is no longer living life.

Research on chronic illness and depression indicates that depression rates are high among patients with chronic conditions:

Heart Attack: 40% -65% experience depression

Coronary Heart Disease (without heart attack): 18% – 20% experience depression

Stroke: 10% – 27% experience depression

Diabetes: 25% experience depression

Chronic Pain Syndrome: 30% – 54% experience depression

Most disease processes can be controlled through preventative health actions such as yearly visits to the doctor, weight management through proper nutrition and exercise and stress management.

Maybe going for regular check-ups at the doctor and listening to our bodies really is the best way to ensure the best life possible, unfortunately, for Jake, it’s just too late.

For more information on the link between Chronic Illness and Depression:

http://www.webmd.com/depression/guide/chronic-illness-depression.

By Melissa Naborowsky, RN