LiveWell®

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


1 Comment

Feeling stressed? Try a two minute time out to regroup

When your circumstances and expectations don't match up, take time to pause, breathe and set aside preconceptions. This can help you gain perspective and take a fresh approach to your situation.

When your circumstances and expectations don’t match up, take time to pause, breathe and set aside preconceptions. This can help you gain perspective and take a fresh approach to your situation.

By Chandler Yorkhall, BA, NCTMB, AOBTA, massage therapist, Penny George Institute for Health and Healing

Two stories have been on my mind in the last few days.

The first is a Chinese folktale I recently told to my kids at bedtime: A farmer relies on his horse for his living. The horse runs away, and the farmer’s neighbors all come to console him. “Bad luck!” they cry, and “So sorry!”

“We’ll see,” says the farmer.

A few weeks later the horse returns with a second horse, a beautiful nomad stallion.

The neighbors come again, saying “Good luck! Congratulations!”

“We’ll see,” says the farmer.

The farmer’s son loves to ride the new stallion, but one day he is thrown from the saddle and breaks his hip. “Bad luck!  So sorry,” cry the townspeople.

“We’ll see,” says the farmer. “How do you know this isn’t a blessing?”

A few months later soldiers come to the farmer’s village, enlisting every able-bodied man to fight the invading nomad hordes. The story goes that nine of every 10 soldiers are killed in the conflict. The farmer being old and his son being lame, both remained behind to care for each other and their families, so their lives were spared.

How quickly we judge the events in our lives. We are culturally trained to look at life through a lens of preconceived notions. “A” is good or desirable. “B” is bad or undesirable. In my work, I’m increasingly called to not think of situations as “good” or “bad.” This allows me to suspend my preconceptions and inquire more honestly into a situation as it actually is.

The second story on my mind is from my own life. Yesterday I went to drop off my 5 year-old at her dance class. The class, the setting, and the teacher were familiar to both of us from several years of attendance. My plan was to quickly make the drop-off and head to an important meeting where, I imagined, my timely presence was desperately needed. Alas, it was not to be.

We found the classroom, saw the smiling, welcoming, familiar teacher who I know my daughter loves, and exchanged a sweet goodbye. I turned to go, but found my daughter clinging to my leg. Was she shy of the new students? Who can fathom the workings of the five year-old heart? I tried “patiently” for several minutes to convince her to join the group. Even the teacher joined in ― all in vain.

Finally, I decided to sit down with my daughter by the door. She watched the class from my lap, processing. Soon she joined in, casting a nervous glance my way every few seconds.

“I’m going to go,” I mouthed, catching her eye and pointing to the door.

“Not yet,” she mouthed back, shaking her head. Dancing over to me, she leaned in and whispered: “Just another little bit, OK?  I’ll be more comfortable. I’ll tell you when you can go.”

So I sat down and waited, chagrined, delighted, impatient, and relieved. Inside of a minute I got the nod that I could go, but by then I’d relaxed enough to realize my meeting wasn’t all that important. I watched for another minute, waved, and went out into the crisp fall day.

When you find your expectations are not matching what is happening in your life, set aside a minute or two to try this:

  • Consider the uncomfortable, or less-than-perfect circumstance, that is bothering you.
  • Notice whether and how you are pulled to adjust, fix, rationalize or resolve the problem.
  • Then, if necessary, pause, take 10 complete breaths, and just sit with the situation.
  • Consider how this changes your perspective on the situation and helps to clarify what you intend to do.

When we get stressed or lose perspective, it’s easy to feel like the walls are crumbling around us. Pausing for a minute and simply sitting with what’s going on helps remind us that we are bigger than the problem. Then, creativity and curiosity can take root, and we can start to have a bit of fun.

Chandler Yorkhall, BA, NCTMB, AOBTA, is a massage therapist with the Penny George Institute. He works with hospitalized patients.

 


1 Comment

Art as healing: finding hope and resilience in life’s challenges

Mt Vision Sunrise, a watercolor by Vera Kovacovic

For Vera Kovacovic, watercolor painting is an opportunity to filter a scene through her own lens, capturing its essence rather than its absolute reality.

Alabama Hills Sunrise, a photograph by Nancy Cox

Nature photographer Nancy Cox views her work as a peaceful pause in an otherwise busy world.

By Nancy Cox, RN

In my role as a healing coach at the Virginia Piper Cancer Institute® – Abbott Northwestern Hospital, I like to encourage my clients to pursue their passion, in spite of or in light of their circumstances. If not now, when?

My passion is photography. My partner, Vera Kovacovic, has a passion for watercolor. We travel, I take photographs, and she paints. What a joy to share creative times together. In preparing for the current Art of Healing show at the Virginia Piper Cancer Institute, I thought it would be interesting to have Vera do a watercolor rendition of some of my photos, showing how an image can be seen differently depending on one’s creative eye, talent and perspective.

This is also true about life, especially during challenging times. My intent in my work is to help people see their circumstances with fresh eyes, seeking hope when it appears dim and allowing healing when it seems elusive. I am constantly moved by the resilience of the human spirit and the capacity for healing.

Being primarily a nature photographer encourages me to seek out beauty. I can forget everything else when looking through the lens of a camera. I once spent three hours in 20 below temperatures shooting photos of the trumpeter swans on the Mississippi River in Monticello. By the time I was done I could barely feel my fingers, but I had the best time. It cleared my head, soothed my spirit and ignited a flame that kept me warm. Of course, making a beeline to the closest coffeehouse when I was done didn’t hurt!

Living fully can mean different things to different people. I can’t hike up a steep mountain with 30 pounds of camera equipment on my back trying to get a shot, nor will I risk life and limb. (I ask myself…Is this shot worth a year in physical rehabilitation?) So it forces me to slow down, look deeper and see things differently. This allows me to find my unique vision.

I cannot see life through another person’s lens, only my own. But I can seek understanding. It’s like looking deep into a photograph to see what the artist was trying to convey. Sometimes it is obvious. Other times not so much. That is what I believe Vera does in her interpretation. As a watercolorist, she starts with a blank slate and creates what she sees. She says it is the “essence” of the image through her own personal lens.

That is also what I do in my role as a healing coach. I need to stay aware of my own lens, but be able to go beyond myself and find the true essence of the person who has entrusted himself or herself in my care. It is truly an honor.

Nancy Cox, RN, healing coach, works with people dealing with cancer and their families. She sees clients at the Virginia Piper Cancer Institute – Abbott Northwestern Hospital in Minneapolis. For appointments, call 612-863-0200.


Leave a comment

Eight fun and healthy family activities around the Twin Cities this fall

You don't have to spend a lot of money to find healthy, fun, family activities for the fall. Just raking the leaves can be a fun event for kids.

You don’t have to spend a lot of money to find healthy, fun, family activities for the fall. Just raking the leaves can be a fun event for kids.

By Courtney Baechler, MD

Once the school year starts, cooler weather hits, and we kick off a season of sweets that starts with Halloween, it can be challenging to find fun family activities that support a healthy lifestyle.

As a mom of two young children, I know this all too well and make an effort to keep our family active year-round.

Here are some of my favorite healthy fall activities and destinations in and around the Twin Cities:

  • Saturday and Sunday trolley rides at Lake Harriet in Minneapolis. This is an oldie, but goodie. My kids love going on the scenic trolley car between Lake Harriet and Lake Calhoun. You can also stop by the park at Lake Harriet, which has climbing options for kids.
  • Renting a bike that seats a family at Minnehaha Falls. Sometimes the most challenging thing with bikes and small children is feeling like you are out of control as a parent. The “Surrey” and “Double Surrey” bikes that you can rent at Minnehaha Falls allow you to get some exercise, stay together and enjoy the scenery.
  • Day trip to Winona, Minn. I’m biased since my husband is from Winona, but it is such a beautiful place to visit. The leaves are gorgeous in October, and there are many opportunities to hike and bike. You can try the flat walking path around Lake Winona. Or, if you want a challenge, try hiking the Garvin Heights Overlook and the Sugar Loaf Bluff. You can grab some apples on your way back in Lake City on the south shore of Lake Pepin.
  • Healthy kids food alert. I can’t say enough positive things about the restaurant Agra Culture in Edina, Minn. They prepare healthy, kid-friendly food quickly. You can choose from protein bowls, great salads and breakfasts that include quinoa. The food is served cafeteria style, making it easier to get in and out with young kids.
  • Raking leaves in the yard. It’s free, easy and a great workout. Plus, my kids love the crunch and smell of the leaves, along with the undivided attention.
  • Pinehaven Farm, Wyoming, Minn. A relatively short drive from Minneapolis, you will find this a great place to enjoy some Halloween fun. It is complete with a petting zoo, corn maze, pumpkin patch and face painting. There are activities for family members of every age with a wide variety of interests.
  • Bowling at Pinstripes in Edina or Town Hall in Minneapolis. We often do this when it rains on the weekend. While it’s not the most active pastime, at least we get away from a screen. My kids enjoy a game of bowling or bocce ball at Pinstripes, and we can take a short walk around Centennial Lakes afterwards. I find both Pinstripes and Town Hall have some healthier options on their menus for parents and kids.
  • Monster Dash Fun Run. My daughter and I will complete this 5K this year. It’s a great way to dress up in a costume and enjoy a short run or walk. The most important thing we can do as a role model is lead by example when it comes to exercise. If you didn’t sign-up this year, come watch and make a plan for next year.

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.


Leave a comment

A talk on managing menopause with Dr. Debra Bell and Nutritionist Sue Moores

Debra Bell, MD, will talk about holistic approaches to managing menopause with Nutritionist Sue Moores at an October event in Minneapolis.

Debra Bell, MD, will talk about holistic approaches to managing menopause with Nutritionist Sue Moores at an October event in Minneapolis.

In last week’s LiveWell blog entry, Busting Menopause Myths, we dispelled some menopause misconceptions. We also offered a few holistic tips for managing symptoms like hot flashes, mood changes and sleeplessness.

Later this month, Debra Bell, MD, of the Penny George Institute for Health and Healing, and Sue Moores, a nutritionist with Kowalki’s Market, will team up to tackle this topic in person at An Integrative Approach to Managing Menopause. Attend to learn how to deal with symptoms through diet and integrative wellness strategies. Discover which foods trigger symptoms and which can help boost metabolism. Come with questions, and walk away with tips for being well.

The Kowalski’s event will be held Wednesday, Oct. 29, 2014, from 6:30-8 p.m. in Minneapolis at Mt. Zion Lutheran Church, which is across from Kowalski’s Parkview Market.

Learn more or register here.