LiveWell®

Wellness and prevention information from the experts at the Penny George Institute for Health and Healing


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Live well, live happy: Tips for finding happiness amid hardship

Woman looking through a window

Happiness can feel out of reach when life presents great struggles. But research shows satisfaction and happiness are still possible during our dark hours.

By Mary Farrell, MS, PCC

This is part four in a LiveWell blog series on happiness that launched with  “Live well, live happy” in January.

Being happy can feel out of reach when life presents great struggles.

Though this feeling is valid, research shows that satisfaction and happiness are possible even in the face of difficulties, stress and trauma. Happy people are able to develop strategies for coping and weathering the storms of life.

I personally experienced this recently. I was in the hospital twice with an illness over the course of just a few weeks. While I experienced pain and stress, I also found many unexpected joys. These included giggle-filled visits with friends, tender and loving moments with my parents, and daily deliveries of all things pretty, delicious and inspirational.

Research provides some guidelines for claiming your happiness during difficult times:

  1. Your past holds many lessons that you may apply now.
  • Think back to a time when you encountered great difficulties. What got you through? What supports did you have? What strengths did you use?
  • Now consider how you changed and grew as a result of those past trials. What do you know about yourself? What motivated you?
  1. Consider the intensity of the problem you are facing.
  • To get through it, are you able to develop a plan to deal with it? If so, jump right in!
  • Is it overwhelming to even consider your problem? Then this is not the time to strategize. It is time to step back, regroup and to gather support and comfort. You may need to go for a run or you may need to tend to your spirit, but step away from the problem first for centering and calming.
  1. Be open to growth and resilience.
  • Think of resilience as the ability to hold the positive and the negative in the same space. Resilient people know that life is not one or the other, but both.
  • If you struggle with this, you could seek out help in developing resiliency within yourself. There are books on resiliency, such as “The Chemistry of Calm” and “The Chemistry of Joy” by Henry Emmons, MD. The Penny George Institute for Health and Healing also offers a Resilience Training program inspired by “The Chemistry of Joy” and Mindfulness Training classes based on Jon Kabat-Zinn’s book, “Full Catastrophe Living.”
  1. This is not the time to go solo.
  • Gather support and reinforcements.
    • If this is not hard for you, seek out some support.
    • If this is uncomfortable for you, consider the following:
      • When we are able to help someone, we feel great. Consider that you would be giving a friend or family member this opportunity.
      • Remember that people are not mind readers. We sometimes assume that others don’t care when in reality, they simply don’t know what we are going through. When we make our needs known, we have a much better chance of having them met.
  1. Find meaning amid hardship.
  • It is important that you find the meaning and it is not imposed on you.
  • The silver lining or meaning may not be readily apparent, but sometimes just trusting that there is meaning beyond what you are experiencing is comforting.

Remember that being happy is not a condition reserved for those without difficulties and stress. It is normal to have difficulties, and there are opportunities for joy, growth and deep connection within the dark hours.

Mary Farrell, MS, PCC, is an integrative health & wellness coach and an exercise physiologist with the Penny George Institute for Health and Healing’s LiveWell Fitness Center. Call 612-863-5178 to make an appointment with her.

Past entries by Mary Farrell in the Live well, Live happy series:


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Six tips for reducing school year stress

Family eating dinner together

During the school year, commit to one healthy habit like eating dinner together.

By Courtney Baechler, MD

This is one of my favorite times of year ― cool mornings followed by hot, sunny, summer afternoons and the excitement of a new school year.

While some parents feel good about this, others get anxious thinking about the faster pace of the school year ― carpools, deadlines and the possibility of more commitments.

Here are some tips to help keep you and your family healthy and to reduce stress this year:

  1. Choose one thing that your family wants to commit to, such as:
    • eating breakfast at the kitchen table instead of in the car
    • eating dinner together
    • not overcommitting
    • having dedicated family time
    • sticking to a bedtime schedule.
  2. Create your “team” of support. Just as CEOs need a lot of support to do their jobs, you as the “chief wellness officer” of your family do too. Create a list of the team members who help meet your family’s needs, along with their contact information. Keep this list in a central place so that everyone can see how to get a hold of the back-up players. Team members may include:
    • family members
    • neighbors
    • babysitters
    • kids’ club leader
    • back-up babysitters.
  3. Don’t forget about your social needs and connections. Make time for:
    • friends
    • date nights
    • activities that help you thrive, such as book clubs, exercise, and spiritual groups.
  4. Get outside. Nothing is quite as calming as being a part of nature. During the week, simply take a family walk around the block or a trip to the neighborhood park. Add in a few hikes, bike rides or canoeing trips to make the most of the beautiful and calming scenery of autumn.
  5. Say no. It’s OK to do this, and it can actually be empowering. Try to do more by doing less. Commit to and enjoy the things you are interested in doing, but don’t feel the need to do everything. You will find that you get more joy from experiencing a few things in entirety. That holds up for kids’ activities as well. It doesn’t make you a bad parent to have your kids in only a few extracurricular activities. Trust me, their futures don’t depend on being over scheduled.
  6. Limit screen time. Take a family poll and see how much time your family (including you), is spending using technology. Most families admit that these devices can eat up time. Consider setting clear limits for when and how much screen time is allowed. You don’t need to eliminate screen time entirely, but limits can have the benefits of increased movement and improved sleep.
  7. Rejuvinate on the weekends. Crazy concept, huh? Turns out weekends were never really intended for all of our errands and household chores. While I know it’s impossible to stop running errands, designate at least part of the weekend for rest and relaxation. I would argue that one of the greatest skills we can teach our children is how to relax. It turns out that it’s easier to do all the difficult things in life (choosing healthy foods, exercising, and being productive) when we return to work and school on Monday after recharging our batteries.

 

Courtney Baechler, MD, is a practicing physician with and the vice president of the Penny George Institute for Health and Healing. She has a master’s degree in clinical epidemiology from the University of Minnesota’s School of Public Health.

 

 


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Common questions about acupuncture and its use in treating pain

gp_acu_0931

The Penny George Institute for Health and Healing offers acupuncture, group acupuncture, and other services for pain management at multiple locations.

By Michael Egan, LAc, DiplOM, MaOM, licensed acupuncturist, Penny George™ Institute for Health and Healing – WestHealth

How did you get into acupuncture?

As an acupuncturist at the Penny George Institute for Health and Healing, this is a question I often get asked.

The answer is I discovered acupuncture as a patient. About 15 years ago, I was suffering from a severe case of tennis elbow (lateral-epicondylitis). The pain was impacting my ability to do just about anything and everything. I received a shot of cortisone that took the edge off for a short while, but then the pain reared its ugly head and it was worse than ever. So, I decided to try acupuncture.

I was treated with acupuncture and electric stimulation for about 10 visits. And I was coached to take a break from weight training and do some very gentle movements to help relax the tendons in my forearm and improve my circulation. I was encouraged to “give myself permission to heal” (a revolutionary concept for me at the time). The pain went away, the function improved, and I’ve had more than 10 years without pain.

What does acupuncture treat? What can it do for pain?

These are also common questions. While the answer to the first question is too expansive for this blog, one of the things acupuncture is most recognized for is treating chronic pain. Acupuncture is recognized as a safe and effective treatment option for conditions such as:

  • neck and back pain
  • knee pain
  • migraines/headaches
  • shoulder pain
  • arthritis pain.

It is important to remember that acupuncture is part of an ancient medical system called Traditional Chinese Medicine, which is much more that just acupuncture. Chinese herbs, dietary therapy, Tuina massage, and movement/breathing exercises such as tai chi and qi gong can also help people suffering with chronic pain.

The Penny George Institute has an amazing integrative approach to treating chronic pain that addresses the body, mind and spirit.

Approaching the treatment of chronic pain from a holistic point of view incorporates addressing the whole person, not just the symptoms. One of the things I love about Traditional Chinese Medicine is the wisdom that has been compiled over 3,000 years. It encourages asking questions like: How do we nourish our lives? How do we save and preserve our health so we can live more meaningful lives?

Anyone dealing with chronic pain knows it is not only physically challenging, but it can be an emotional burden as well. In Traditional Chinese Medicine, we address the mind and emotions, as well as the body. I work with my patients to remind them that they are not their pain, and they are not their symptoms. They are a whole person who happens to be suffering with a difficult condition.

Michael Egan, LAc, DiplOM, MaOM, sees patients at the Penny George Institute for Health and Healing – WestHealth in Plymouth. For an appointment, call 612-863-3333.

 


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Tips for shopping at the Farmers Market

Garlic

Farmer’s market tip: Talk with the people who grow the food for ideas on preparing an item.

This article ran in the summer issue of the LiveWell® Newsletter of the Penny George Institute for Health and Healing.

When Carolyn Denton goes to the Farmers Market, her plan is to not have a plan.

“I like to go and explore,” said Denton, who is a licensed nutritionist at the Penny George InstituteAbbott Northwestern Hospital. “We can take our cues on what we should be eating from what nature provides at each week’s market.”

“The foods we see in early spring, like salad greens, radishes, dandelion root and nettle are cleansing, and act as natural detoxifiers. Later in the summer, we have more cool and wet foods, like melon.”

Denton also enjoys the social atmosphere of the Farmers Market. “I like to talk to the people who grow the food. They will often have ideas on how to prepare an item and are happy to talk about their products.”

One of Denton’s favorite recipes using Farmers Market produce is pesto (see recipe below). While traditionally made with basil, it can also be made with almost any herb, as well as with spinach or other greens. It can be used with pasta, fish or chicken, spread on pizza crust, used as a vegetable dip or mixed with mayonnaise as a sandwich spread.

For more ideas on cooking with Farmers Market produce:

Pesto Recipe

From Spoonriver Cookbook by Brenda Langton and Margaret Stuart

2 cups slightly packed basil (or substitute arugula, spinach or parsley)
4 cloves garlic
2 tablespoons pine nuts (or pistachios, sunflower seeds, almonds)
1/2 cup olive oil
1 teaspoon salt
1/2 cup grated parmesan cheese

To make pesto: Place the basil, garlic, pine nuts, oil and salt in blender or food processor.

Process until the pesto is smooth. Stir in the cheese.

© University of Minnesota Press
Reprinted with permission.

The Penny George Institute will be at Mill City Farmers Market in downtown Minneapolis Saturday, Aug. 23. Stop by our booth and meet our practitioners.

Carolyn Denton, MA, LN, sees patients at the Penny George Institute – Abbott Northwestern Hospital. For appointments, call 612-863-3333.

 

 


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Art of Healing exhibits – Summer 2014

Miriam Rudolph Waving Goodbye

The prints of Miriam Rudolph are on exhibit at Abbott Northwestern Hospital as part of the Art of Healing program.

Art is powerful. It can nourish the mind, body and spirit, and it can support healing. That is the inspiration behind a bimonthly Art of Healing exhibit offered by the Penny George Institute for Health and Healing.

The Penny George Institute will open another exhibit at its new Penny George Institute for Health and Healing – WestHealth clinic in Plymouth, Minn., in August. The paintings of Nicky Torkzadeh will be on display there.

In addition, the following exhibits are at the Abbott Northwestern Hospital campus through the end of September 2014:

  • The botanical illustrations of Susan Strong are on display at the Penny George Institute for Health and Healing Outpatient Clinic. Strong creates finely detailed representations of our natural world. These images allow the viewer to meditate on the amazing simple yet complex architecture of nature.
  • The prints of Miriam Rudolph are on exhibit in the lower level of the Wasie Building outside of the LiveWell® Fitness Center. Rudolph’s prints are visual diaries that narrate her experiences and perceptions of place. She explores concepts of home and belonging, farewell and new beginnings, and holding on and letting go. She has shown her work world-wide at places ranging from the Global Print 2013 in Portugal to the International Print Center New York to the Highpoint Center for Printmaking – Minneapolis.

The displays are part of the Penny George Institute’s Art of Healing Program, which provides arts-based wellness intervention and education, and supports a healing environment. For more information, call 612-863-9028.


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Curious about holistic health? Start here.

The Penny George Institute for Health and Healing - WestHealth in Plymouth is under construction, set to open in August 2014

The Penny George Institute for Health and Healing – WestHealth in Plymouth, Minn. is under construction.

Come and tour the Penny George Institute for Health and Healing’s new integrative health clinic set to open at Abbott Northwestern – WestHealth in Plymouth, Minn. this August.

The new clinic will host an open house on Thursday, Aug. 7, from 3-6 p.m. Come and learn how integrative medicine consultations, acupuncture, Resilience Training, fitness consultations, and nutrition can help you become the healthiest version of yourself.

The new clinic’s physician, advanced practice nurse, acupuncturists, health coach, nutritionist and other experts will be on hand to answer your questions.

All are welcome, and no registration is required. Refreshments will be provided.

Acupuncture.80411347


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The evolving field of holistic health – from alternative medicine to integrative health

By Zena Kocher, LAc, MaOM, licensed acupuncturist, Penny George™ Institute for Health and Healing

At the end of my senior year of high school, our yearbook held predictions about each graduate’s future. It was predicted that I would quit my position as editor and chief of the New York Times to become a Zen Buddhist monk.

Even though this was one of the more absurd prophecies, this prediction actually hinted at my career path. Indeed, I did leave behind my dream of becoming a journalist to become a Chinese Medicine and integrative health provider at Abbott Northwestern Hospital in Minneapolis.

I think a Zen Buddhist monk is the closest comparison to an acupuncturist that the yearbook committee could find. In high school, none of us had heard of acupuncture, and the field of integrative health – sometimes called holistic health – did not even exist. We didn’t yet have the language to describe my future profession.

Holistic health – focused on the body, mind and spirit – has evolved over the last thirty years from alternative medicine to complementary medicine to complementary and alternative medicine (CAM) to integrative medicine, and most recently to integrative health.

Though 50 million people use integrative health services in one form or another – be it acupuncture or meditation or integrative nutrition counseling – it is still relatively uncommon for conventional health care organizations to adopt integrative health services and programs.

The main tenets of integrative health have become established with holistic physicians and nursing programs around the nation. CAM providers have teamed up in clinics and hospitals to offer integrative health services.

I work for Allina Health’s Penny George Institute for Health and Healing, the largest integrative health program within a health system in the nation. We have been tasked with expanding our program across the hospitals of Allina Health. This means more hospitalized patients will have access to services like guided imagery, aromatherapy and massage therapy to help support their recovery, manage pain, deal with anxiety and sleep better.

Many health care systems look to the Penny George Institute for a better understanding of how to develop successful integrative health programs and improve health care overall. Fortunately, the Penny George Institute has a research team to collect and analyze data to help us better understand how and when integrative health therapies help patients the most.

Still, the language and science about what we do is still in the making. A deep understanding of how and why some integrative therapies work has not yet been revealed.

As clinicians, we are at the center of this evolving field. We have a crucial and unique perspective. What we see, experience, and practice helps define integrative health. It’s an exciting place to be.

In future blog entries, I plan to put my journalism skills to work by interviewing my colleagues about our work. I hope this collection of upcoming interviews will provide insights into integrative health care.

Zena Kocher, LAc, MaOM, is a licensed acupuncturist with Allina Health’s Penny George Institute for Health and Healing. She provides integrative health services to hospitalized patients at Abbott Northwestern Hospital.

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