“An ounce of prevention is worth a pound of cure.”VOL. 31, NO. 2 FEBRUARY 2011

Using Your Emotions IntelligentlySubmitted by: Beth Darland, MMFT, LMFT

heard. Sadness can be an introspec-tive emotion that enables us to slowdown, recognize a loss and then, re-evaluate our priorities. Sadness canhave a positive effect when we useit to seek support, comfort and con-nection. In fact, all emotions havea message to share if we are ableto listen.

• Identify and validate your emo-tions. Humans are both intellectualand emotional beings; our feelingsare an important part of our identity.When we can acknowledge howthey affect our responses to lifecircumstances, it connects us toother people who have experiencedsimilar emotions.This connectionenables us to understand other peo-ples’ joys and sorrows without beingobliged to agree or disagree withwhat they are feeling.The ability toexpress a feeling with the right levelof intensity, based on the situation,can help people gain insight aboutwhat they are experiencing. Are youangry or merely irritated? Enraged orreally frustrated, ballistic or justbored?

• Develop a positive, action-oriented response. When wearticulate our feelings to others,we often express both an emotionand a ‘desired’ action in the samesentence. For example,“I am sofrustrated I want to scream!” Takea moment to think about the poten-tial consequences of the action youare expressing.Will it really help youfeel better later, or will you have

We’ve all had one of those days.We’re already taxed to the limitbetween home and work responsibili-ties, and then the unexpected happens:a family member is ill, a work projectsuddenly becomes a top priority, andan important relationship in our lifeis strained by personal conflicts. Asour stress level begins to mount, sodo emotions.

We all have different responses, or‘styles’when we are under pressure.Some people shut down or don’texpress their feelings.Others may cry,or react in anger by being verballyor physically aggressive. And someindividuals ‘numb’ their uncomfortableemotions with too much food, alcoholor exercise and possessive relationshipswith family and friends. Developing theability to understand your emotionalreactions to stress is one of the firststeps to using your feelings wisely.

The following are guidelines that canhelp you use your emotions effectivelyto navigate stressful situations.

• Recognize your feelings. Feelingsaren’t ‘right’ or ‘wrong.’ They are anatural response to a perceivedpleasure or threat.The trick is toknow which emotion is appropriate,based on the situation you are facing,and respond accordingly. Anger isoften used to justify our fears.Whenwe focus our anger, or fear, andtake action to communicate thesefeelings,we motivate and inspireourselves and others to changebecause it allows each of us to be

regrets?Will it actually solve theproblem? Is your response threat-ening to others, or does it fosterresolution and perhaps, forgiveness?Decide what solution will be mutu-ally beneficial to yourself and theperson(s) with whom you are angry,and take action.Doing something tocreate positive change can help you,and others, regain control of circum-stances that previously made you feela loss of control.

• Evaluate the results. Often whenwe take action to resolve a problem,we feel empowered, and the inten-sity of the negative emotion we feltpreviously,will subside. Take amoment to check your mood.Doyou sense any relief? If not, startreleasing stress in your body witha few slow breaths and stretches.Take a moment to walk around theblock.Monitor your progress withunderstanding the link between yourfeelings, stressful situations and posi-tive change, by setting small goals torelieve tension, and implementingthem, one step at a time.

Sometimes negative thoughts andemotions are stubborn, and won’t quitbothering you! If you notice persistentsadness, sleeping or eating disorders,anxiety (heart palpitations, sweatingand racing thoughts), contact your doc-tor or a counselor. Call UA Life &WorkConnections for an appointment withone of our Employee Assistance profes-sionals at 621-2493.We’re here to listenand support you.

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OuterAisle Fresh

happyYou don’t have to sacrifice taste to keep your heart healthy. Thereare some good-for-your-heart foods that just might surprise you.

• Cheese: In moderation, cheese can be a good thing. Itcontains calcium that can keep your blood pressure undercontrol. Cheese often contains saturated fats, so you maywant to go for low-fat or part-skim types. Try not to eatmore than an ounce or two a day.

• Garlic: The cloves contain a chemical called allicin thathas been shown to relax blood vessels, which means yourblood can flow smoothly. To get the biggest bang, crush —don’t chop — cloves before cooking.

• Grape Juice: The purple kind from your childhood has thesame heart-healthy compounds as red wine to help increaseHDL (good) cholesterol, reduce your risk of developing bloodclots, and relax your blood vessels.

• Beans: These fiber-rich legumes help lower LDL (bad)cholesterol levels. Red kidney beans are one of the best sources

of fiber, with a whopping 13 grams per cup — abouthalf the amount of fiber you need in a day.

Make your heart& your taste buds

Darker is betterWhen it comes to chocolate, you maywant to go for the dark kind with a highcocoa content. It tends to be loadedwith epicatechin, which can keep cho-lesterol from gathering in blood vesselsand reduce the risk of blood clots.

Source: Journal of the American Collegeof Nutrition, June 2004

• 1 small box instant chocolate pudding mix • 1¼ cup cold soy milk

• 1 package (10.5 oz.) silken tofu

Directions: Blend pudding mix and milk on medium speed for 15 seconds until

mixture is very smooth. Add silken tofu and blend. Scrape mixture down off

sides to be sure it’s all mixed. Blend and scrape until well mixed and very smooth.

Pour mixture into four small serving dishes. Place in refrigerator, and chill at

least two hours.

Serves 4. Per serving: 170 calories, 8 g protein, 28 g carbohydrate, 2 g fiber,

400 mg sodium, 4 g total fat, 0.5 g saturated fat

Source: ThePennsylvani

a NutritionEducation P

rogram

recipefinder.nal.usda.gov

Instant Chocolate Mousse

3

Get Moving

If you’re the type who can’t getexcited about getting active orsimply can’t find the time, it mightbe easier than you think to makemovement a habit. Here are sometips to try:

Have fun. If you like what you’redoing, you’re more likely to do it.Choose something you love or wantto learn — not what you think youshould be doing. Add in friendsand your favorite music.

Switch it up. Doing the samething over and over can get old fast.Keep your routine fresh and inter-esting by trying new and differentactivities. If you’re moving, itcounts.

Schedule a date with yourself.Just like you’d add a business meet-ing, doctor’s appointment or specialdinner to your calendar, make adaily date for your fitness. Find theright time for you — whether firstthing in the morning, over lunchor on your way home.

Find a friend. Hook up witha buddy or make a new one withsomeone who likes the same activi-ties and shares the same goals. It’seasier to stick to a routine if some-one else is counting on you.

Reward yourself. Set fitnessgoals and treat yourself when youmake them. Get in a walk everyday for a month? Buy yourself anew outfit, or take in a show orbig game.

Habit-forming how-to’sfor the exercisechallenged

• Kitchen —While chatting on the phone, do heel raises or leg lifts whilelightly balancing one hand on the counter.

• Bathroom —While brushing your teeth do “speed squats.” With feet, hip-width apart, bend at the knee and hip while keeping your upperbody tall. Come down (no lower than knee level) and up as quicklyas you can while still maintaining control (and keeping the tooth-brush/toothpaste in your mouth!). If you have trouble withcoordination, you may want to try heel raises.

• TV Room —See how many bicycle legs (lean back, legs in air, pedal motion)you can do during the commercial breaks. Try to increase thenumber of pedals each break.

• Room to room —Play chase with the dog, the kids, the cat. Or, when the phonerings, race whoever is around to see who can get to it first(winner gets a foot rub!).

Indoor activitiesroom by roomTake the idea of a home gym to a whole new level — and find somethingdifferent to do in any room, while you’re working on other things. You’llget active, and it won’t take up any time at all.

Gym EtiquetteHere are a few social considerations to keepin mind when you’re at the gym.

• Wipe down machines with antibacterialspray and a towel before you move toanother piece of equipment.

• Remove weights fromthe bar when you’re done.

• Return dumbbells to theirstand when you’re done.

• Don’t sit on a machine that you’re not using.

• If you’re asked to spot someone, make sure thatyou know what you’re doing. Focus on that person.Don’t look around at others or check out what’s on TV.

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5.

TheWhol

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Physical HealthMusicto your heartListening to music may be good foryour soul, and it could be good foryour heart, too.

Researchers have found that bothblood flow and breathing can syncwith music. An earlier study showedthat music with faster tempos cancause listeners to increase breathingrates, heart rates, and blood pres-sure, while slower music appearsto do the opposite.

Loud music versus soft music alsoappears to have an effect.

• Gradual volume increases(swelling crescendos) seem to causeblood vessels to narrow, resultingin increased blood pressure andrespiration.

• During silent pauses, bloodvessels seem to dilate, reducingheart rate and blood pressure.

• Sections of music lasting morethan 10 seconds may sync heartrhythms.

What does all this mean? Accordingto experts, listening to music moreoften can’t hurt. Depending on thetempo and type, music can eitherincrease or decrease blood pressureand heart rate. What’s more, musicmay reduce stress. And stress reduc-tion may help control risk factorsfor heart disease.

Music may not be the only soundthat’s good for your heart. In anoth-er study, elderly people who listenedto an audio-guided relaxation CDwith backgrounds of ocean-wavesounds and a calming voice experi-enced lower blood pressure.

Source: American Heart Association

Nosebleeds are annoying. But don’t worry, they are rarely aserious problem. One third of kids under 5 have had at leastone nosebleed. By the time they are 10 years old, half of themhave had a bloody nose. Adults have nosebleeds, too, though notas often as kids do.

Most nosebleeds in kids are caused by trauma. That’s a nice wayof saying nose picking in most cases, although it does include noseblowing, rubbing and facial trauma. Dry air makes the delicatetissue inside the nose more vulnerable to trauma, so nosebleedsare more common in the winter and in dry climates. A humidifierin the bedroom can help.

There are other reasons for nosebleeds. Colds and allergies cancause nosebleeds in both kids and adults. With young children, itmight also be that they’ve put something in their noses. It’s not allthat unusual.

If you get a nosebleed:• Sit upright. • Lean slightly forward and pinch both

nostrils together firmly for 10 minutes without letting go.• Repeat as needed up to 30 minutes. • Don’t lean yourhead back or lie down, or you’ll just swallow yourblood, which will probably upset your stomach.• Putting ice on the bridge of your nose can helpconstrict the blood vessels and slow the bleeding, too.

If the nose is still bleeding fairly briskly after 30 minutesof pinching your nostrils, a trip to the urgent care clinicis in order.

Source: Margaret Spencer, MD

Nosebleed Know-How

What to do forkitchen fires

• If there is an oven fire, leave the oven door closed andturn off the heat.

• If there is a fire in the microwave, keep the doorclosed and turn off the power.

• If a pan catches on fire, smother the flames witheither a flat cookie sheet or lid. Never try to carry aburning pan outside or to the sink.

Source: Burn Prevention Foundation

e You

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Caring for an elderly loved one is hard work. It’s totally normal to get tired,sad, and frustrated from time to time. Try not to ignore your feelings —it’s not good for either of you — and the feelings could get stronger.

Here are some ideas to keep in mind. If you feel:• Sad. Make time for activities you enjoy — listen to your favorite music,go for a walk, or call a supportive friend.

• Discouraged. Focus on one day at a time. Be flexible and remind yourselfthat there are things you can’t change. Focus on the things that you didchange — even if they’re small changes.

• Afraid. Talk out your fears with someone and come up with a plan should thewhat-ifs ever happen. Just having a plan in place can help to reduce fears.

• Angry. Take a break. If you can, leave for a bit. If that’s not possible, stopwhat you’re doing and take a few, deep, conscious breaths.

• Guilty. Remember what you’re doing well and give yourself some credit.Be realistic about what you can and can’t do.

• Overwhelmed. Ask for help. Share responsibilities with a sibling,family friend or paid caregiver.

Source: The Washington State Department of Social and Health Services

Emotional HealthTaking care ofthe caregiver

Seeing the bright sideIt’s human nature to worry and to sometimes think negatively, but staying upbeat and positiveis easier than you may think. It just takes a little practice.

• Write your future success story. Put your goals and dreamsdown on paper. Describe what a great future you’ll have.Writing may help you to better absorb ideas than just think-ing about them. Take active steps to support your dreams.

• Make lemonade. Not literally, but take every negativesituation that comes your way and try to find the good. Askyourself: How have I grown from this situation? Have I devel-oped new skills or strengthened relationships? What can I beproud of about how I handled this situation?

• Keep a gratitude journal. Write down anything that makesyou smile — no matter how big or small. Great news you’veheard, touching moments, relationships, quotes. Go backand reread past entries.

• Savor moments. Use your senses to take in those stop-and-smell-the-roses moments.

• Share good news. Telling someone about a happy eventcan help you to enjoy it even more.Source: Mental Health America, www.liveyourlifewell.org

Cut healthFiscal Fitness

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6 tips for payingoff holiday billsStill have holiday debt? Here are sixtips to get it paid off:

• Beat the minimum. Save $1 aday plus loose change. After a month,you’ll have about $40 more to add toyour monthly payment.

• Use the snowball effect. Whena debt is repaid, add the previouspayment amount to remaining debtpayments. For a free debt repaymentcalendar, see www.powerpay.org.

• Pare down. “Find” money forcredit-card bills by reducing spendingto “bare essentials” for a week or two.Make it a family challenge with aninexpensive reward (e.g., pizza) atthe end.

• File taxes early. Get your tax formin the mail this month, and earmarkany possible refund for holiday bills.

• Work it off. If it doesn’t interferewith your primary job responsibilities,add a part-time job or take on a free-lance project for a few months. Ifovertime is an option, you maywant to check into that, too.

• Transfer & consolidate. Transferyour credit-card balances to a low-interest-rate credit card if the interestsavings is greater than the balancetransfer fee.

Automate:✓ Direct deposit your paycheck into your banking account(s).

✓ Arrange for automatic recurring purchases of investmentssuch as mutual fund and stock shares.

✓ Use automatic bill payment services for regular expenses.

✓ Arrange for monthly transfers from your checking accountto savings.

Participate:✓ Enroll in your employer’s retirement savings plan and make

regular deposits via payroll deduction.

✓ Do the same thing for savings in a work-based credit unionor savings bond purchase plan if they’re offered.

It’s not the employerwho pays the wages.

Employers only handlethe money. It’s the

customer whopays the wages.

— Henry Ford

“

”

Here area few low-

maintenanceideas to keepyour finances

in orderwithout

causing youheadaches.

Simplify your financial life

• Focus on prevention. Good health habits can reduce the risk of costly medicalproblems. Examples include: recommended screening exams, eating nutritious food,exercise, washing your hands frequently, and flossing your teeth.

• Negotiate a discount. If you are responsible for all or part of a medical bill, askfor a price break if you pay with cash. Cash payments save the doctor or hospital theprocessing fee on credit cards. Ask about a discount for prompt payment; and if youcan’t pay promptly, ask about a payment plan.

• Get with the program. Look for free or low-cost health fairs, well-child clinics,flu shots, gyms, and other health-related services available locally. Ditto for freeservices, such as rabies clinics, for your pets.

• Go generic. If your doctor gives you a prescription, ask if there is a less-expensivegeneric drug that can have the same benefits. Savings can average hundreds of dollarsover the course of a year.

• Use mail-order prescriptions. If possible, order a 90-day supply by mail instead ofgetting a 30-day supply from a local pharmacy. The savings are generally 15% to 35%on monthly copayments.

Delegate:✓ Share financial management tasks with your spouse or partner.

✓ Consider hiring a financial planner for assistance withinvestment performance reviews and portfolio rebalancing.

✓ Get your taxes done by a professionalpreparer but save money by organizingyour receipts and tallying updeductible expenses such ascharitable contributions.

-care costs

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Mark Your Calendars

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If you have questions/comments about theWellBeing newletter please call 621-2493or email rowana@email.arizona.edu.

Spring Well University PartnershipLecture SeriesWednesday, March 9, 2011, Noon–1pmDe-mystifying SugarsStudent Union, Gallagher TheaterPresenter: Mark Kerns, PhD, San DiegoState University, School of Exercise andNutritional Sciences

Come to this research-based informativepresentation about sugars and their role inthe obesity epidemic. Have your questionsanswered — Are all sugars alike? Whatabout honey? Agave nectar? High fructosecorn syrup? Cane and beet sugar? Are sugarsimportant for athletic performance?

Using Your Emotions IntelligentlyWednesday, February 16, 2011, Noon–1pmBIO 5 Keating Building, Room 103No registration requiredPresenter: Beth Darland, MMFT, LMFTJoin Beth in a discussion of the power ofunderstanding and using your emotionsintelligently in stressful situations at homeor at the office.

Lunch and Learn —Save the Date!!(Don’t miss this opportunity to get valuableinformation quickly and conveniently!)Tuesday, April 19, 2011, 11:30am–1:00pmStudent Union, Santa Rita RoomCheck our website at http://lifework.arizona.edu/ec/events for updates, andMarch Well Being for details. Our ElderCare Lunch and Learn programs are pop-ular, so, ‘stay tuned’ for the latest!

Tuesday WalkPlan on bringing comfortable shoes andjoin in on the fun! We will use the CreativeWalking for Health Pathways website to finda mystery destination.Tuesday, February 1, 2011, Noon–12:30pmWe will meet on the north side of theStudent Union, outside the UA bookstore

Walk Across Arizona!There is still time to form a team. Pleasecontact Nancy Rogers 621-4601, rogersn@email.arizona.edu

Open Wellness Screening DatesFebruary 24, March 31, April 281125 N Vine, corner of Helen and VineRegistration requiredThis program is for benefits-eligible employ-ees, screening includes blood pressure, total

cholesterol/HDL, body composition, car-diac endurance step test, nutrition, fitnessand resiliency consultation. If you are con-cerned about your risk for diabetes, youmay also have the A1C diabetes screeningfor a $10.00 charge. This screening meas-ures your long-term glucose levels (A1C).Neither test requires that you fast. To sched-ule an appointment please call 621-2493 oremail rowana@email.arizona.edu.

President’s ChallengeFitness TestingTest your aerobic, strength and flexibilityskills as compared to national norms. CallJodi at 626-4760 or Nancy at 621-4601 foran appointment. The testing takes about 45minutes, and includes a 1-mile walk.

Resistance Bands for Muscle andBone StrengthMondays, Noon–1pmAHSC library, 4th floorWednesdays, Noon–1pmTubac Room, Student Union, 4th floorNo registration or special skills required.Please join Jodi and Nancy as they leadthese free classes for benefits-eligible employ-ees. Call 621-4601 or 626-4760 for moreinformation.

Individual Nutrition/Fitness CoachingNeed ideas to improve your nutrition andfitness? Want suggestions on how to decreaseyour risk for diabetes and other chronic dis-eases? Call for an appointment; free servicefor benefits-eligible employees:Nancy Rogers, MS, RD, 621-4601rogersn@email.arizona.eduJodi Charvoz, M Ed, RD,ACE personal trainer, 626-4760jcharvoz@email.arizona.edu

Worksite Wellness DepartmentalPresentationsCheck http://lifework.arizona.edu/wswand schedule a lunch time presentation foryour department. Contact Nancy for moreinformation rogersn@email.arizona.edu.

Caregiver Support GroupA time to share and get ideas for coping andcaringNoon–1pm, 2nd and 4th Wednesdayof the month2nd Wednesday —Student Union Memorial Center4th Wednesday —Arizona Health Sciences Center

For a complete schedule and room locationsin both locations go to: http://lifework.arizona.edu/ec/events/support_group.For more information about the caregiversupport group, or to schedule an elder careconsultation, please contact Jan Sturgesat 626.4770 or email sturgesj@email.arizona.edu.

CONTINUOUS OFFERINGSPlease call 621-2493 or email rowana@email.arizona.edu for more informationon any of the following programs.CPR: Onsite certification for groups of 6 ormore, please visit http://lifework.arizona.edu or call for more information.

Individual Counseling/Consultation:Free, voluntary, and confidential counseling.Issues include but are not limited to alcoholand drug abuse, marital or relationshipdifficulties, parenting issues, stress, anxiety,depression, and job/career difficulties.

Supervisor Consultation: Regarding indi-vidual and work group issues. Call for anappointment.

Child Care and Family Resources: Fora personalized, phone or in-person con-sultation regarding your infant/toddler,preschool or school-age care needs pleasecall 621-9870. Related older child, summerenrichment, etc. resources are also avail-able. To learn more about the Child CareVoucher and Sick Child and Emergency/Back-Up Care Programs, please call621-4365. Visit the department websitehttp://lifework.arizona.edu for forms,guidelines and detailed information.

Eldercare and Life Cycle Resources. Thisservice provides a broad spectrum of pro-grams and services to address elder care

Fast food gets a bad rap for not being healthy, but it can be. Here are a few quick waysthat you can turn your next drive-thru pick-up into something better for you.

• Pass on the “value size.” Bigger means more calories, fat, sugar,and sodium.

• Skip the sides, which are usually deep-fried. If you wantsomething extra, opt for a fruit cup.

• Avoid ordering sandwiches with double meat. A singleserving size of meat is about 2-3 ounces. A single meat pattyis usually more than that, which means if you double it,you’re looking at more than two servings, if not three.

• Hold the mayo and other “special” sauces thatoften are laden with calories.

• Eat your sandwich open-faced (bottom bun/sliceof bread only).

• Skip the bacon — high in calories and saturated fatthat can increase the risk of coronary heart disease.

• To add flavor without fat, add pickles, onions,tomatoes, ketchup, and mustard (for low-sodium diets,

go easy on pickles, ketchup, and mustard).

HealthLetter

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Quick Tips on Fast Food

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Mark YourCalendars(continued from page 7)

issues for employed caregivers. Indiv-idual consultations are available bycalling Jan Sturges at 626-4770.Coming soon — web based elder careresources and information will soon bejust a mouse click away. In addition,look for on-campus workshops andseminars covering a variety of healthcare, aging and caregiver topics bygoing to http://lifework.arizona.edu.

Lactation Resources: Please visit ourwebsite, http://lifework.arizona.eduunder “Work/Life Support” for infor-mation about “Mommy Connections”lactation subsidy, and related guide-lines, FAQs and strategies in supportof individual and departmental issuesor call 621-4365.

Work/Life Support: Individualemployees and managers can call 621-9870 to learn more about new waysof working. Customized consultationsand group presentations are availableregarding University workplace andwork force issues, exploring alternativework arrangements, flexible schedul-ing, planning tips and strategies.

Worksite Wellness Screenings:We will come to your department forgroups for 15 or more and assess bloodpressure, total cholesterol/HDL, %body fat, cardiovascular enduranceand individualized consultation onyour test results.