LiveWell®

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


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Finding wonder in our everyday lives

By Zena Kocher, LAc, MaOM

Each day brings a myriad of potential and opportunities for wonder.

Each day brings a myriad of potential and opportunities for wonder.

What was on your mind during the holiday season?  Did you have visions of sugar plums dancing, or were you preoccupied with making lists and checking them twice?  As a mother and as a health care provider in a busy hospital, it was imperative for me to make lists and check them twice. However, my 9-year-old son reminded me of another way to be.

One of our holiday traditions is to use an Advent calendar to celebrate the marvels of the world in expectation of Christmas Day. Passed on to me by my mother, I remember loving it as a child. Now, as an adult witnessing my son’s experience, I see it as an important lesson to carry with me beyond the holiday season.

Daily treasures

Every morning during December, there was a small gift magically waiting for him in the shallow pocket of the calendar. Unlike the drowsy mornings in November when I practically had to pull my son out of bed, on those December mornings, he popped out of bed immediately to see what lay in store. No matter what he found – chocolate toffee almonds, a stone from the North Shore, or something he would normally find mundane, like a pair of wool socks – he received it as something special and treasured it.

Watching my son’s excitement and seeing his eyes widen with possibilities brought my own attention to the bounty of each new day. I saw that each day presents us with a myriad of potential. This wonder naturally leads to a sense of fascination. When the gift is revealed, its marvelous qualities are also brought to the surface.

Starting the day like this set the tone for the rest of the day. Rushed mornings smoothed out into a sense of luxurious peace from which we were able to float off to school and work, as if being carried by a sleigh pulled by reindeer. Over the month of December, the anticipation of the night before built up into the next day, providing a wonder-filled cumulative effect. Since this tradition has been repeated for generations in my family, it is like my ancestors carved a path for us. If I pay attention, it can be easy to move into this state of wonder.

It’s a wonder-filled life

As a parent and a professional, I am in a world that I think I control and understand, one in which I have expectations and deadlines. Though that can result in the satisfaction of lists checked off, there is something wonderful about living in anticipation of the unknown. What if I lived as if something magnificent was coming my way every day? That would change everything. The waiting becomes magical rather than the means to the end. It slows me down, allowing me to see things I hadn’t before. It opens my mind, making me curious about what is to come.

As adults, how often do we create this for ourselves? I wonder how I could extend this state of awe further into the new year. What about you? Any ideas?

Zena Kocher, LAc, MaOM, is an integrative health practitioner with the Penny George Institute for Health and Healing and provides integrative health therapies to inpatients at Abbott Northwestern Hospital.  


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Have a mindful New Year

Practicing mindfulness is an effective way to manage stress and live more joyfully.

Practicing mindfulness is an effective way to manage stress and live more joyfully.

This article will appear in the Winter 2015 issue of the Livewell® Newsletter of the Penny George Institute for Health and Healing.

After the rush of the holiday season, the first few weeks of the New Year can feel like the slate has been wiped clean. As winter deepens, life in the natural world slows down, too.

Take this opportunity to enjoy the stillness and consider what’s important to you, said Mary Beth Lardizabal, DO, psychiatrist, Allina Health Mental Health – United Clinic, and a group leader of Resilience Training at the Penny George Institute.

Better yet, find a way to bring that calming stillness into your everyday life.

LIVING IN THE PRESENT

One way to do that is to practice mindfulness. “Mindfulness is simply paying attention and being present. It’s not thinking about the past or what might happen in the future. It’s living in the here and now,” Lardizabal explained.

For many of us, living in the present is surprisingly difficult. “Increasingly, we are overscheduled and don’t have time to relax and reflect,” she said.

Technology may be partly to blame. “Endlessly checking your email or social media newsfeed becomes a conditioned habit. You end up missing out on everything else going on around you.” Patterns like this become automatic. “Until you become aware, you can’t interrupt the pattern,” said Lardizabal.

“It’s like unconsciously eating. We keep walking to the refrigerator without thinking about it. Once we catch ourselves, we can make decisions about the behavior.”

HOW MINDFULNESS HELPS

But practicing mindfulness can have an even deeper impact on our lives.

“Self-acceptance and self-compassion is an important part of mindfulness and being self-aware. In this culture, we always want to be more than what we are without really accepting who we are right now,” said Lardizabal. “It’s good to strive for improvement, but if the motivation is because you dislike yourself, it’s a set-up for failure.”

Research confirms the value of mindfulness, said Jeff Dusek, PhD, director of Research at the Penny George Institute. “People who practice mindfulness see normal life events such as illness as a challenge to overcome rather than a roadblock to good health. They also experience a greater sense of self-control in their lives, have increased commitment to daily life, and believe the world is comprehensible, manageable and meaningful.”

Mary Beth Lardizabal, DO, ABIHM, sees patients at Allina Health Mental Health – United Clinic in St. Paul. For appointments, call 651-241-5959.

HOW TO BUILD MINDFULNESS INTO YOUR LIFE

The Penny George Institute offers a variety of programs to help you explore mindfulness and put it to use in your daily life. To learn more, call 612-863-3333.

Program Best suited for:
Resilience Training – Eight-week intensive program that teaches mindfulness-based coping skills in combination with an individualized program of exercise and nutrition. Individuals who have experienced depression, anxiety or other stress-related mental health conditions and are currently in recovery or wish to prevent relapse.
Mindfulness Training – Four-week experiential program offering tools to help manage stress and achieve a higher state of well-being. Individuals who wish to explore new ways to manage stress and optimize their health and well-being.
Guided imagery MP3 albums – Three guided imagery albums focusing on pregnancy, stress management and pain management. Individuals who would like to learn how to benefit from the mind-body connection using electronic tools to improve health and well-being.


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Boosting your ability to bounce back: Resilience Training

Resiliency, a concept that is rooted in psychology, is gaining ground as an important component of overall health.

Resiliency, a concept that is rooted in psychology, is gaining ground as an important component of overall health.

Resiliency and its connection to good health was highlighted in a Star Tribune article earlier this year. It explained that resiliency, the ability to bounce back despite life’s challenges, is being embraced for its role in promoting wellness through the mind-body connection.

In the article, Jeff Dusek, PhD, Research director at the Penny George Institute, said that resiliency is becoming more popular “as people are looking to accentuate the positive and improve resiliency as opposed to just reducing depression, anxiety or stress.”

The article also described the experiences of Deb Hitt, whose struggle with chronic pain led her to enroll in the Penny George Institute’s Resilience Training program. The program helped her gain a new perspective and learn new ways to deal with her pain. As Hitt explained in the article, “For a long time I focused on what I couldn’t do and what was hard for me. Today, I define my life by the positives that exist within me — my strengths, my talents and most importantly my resilience.”

Read the entire Star Tribune article, “New approach to wellness – resiliency – is gaining ground.”

The eight-week Resilience Training program is offered regularly at several locations in the Twin Cities. The next session begins Monday, Jan. 19. Call 612-863-0041 to register, or check the Resilience Training schedule for additional sessions.


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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.


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Crossing thresholds – experiencing major transitions in life


S411503 14873 PGI Resilience Training BrochureBy Marcia Carlson, Resilience Training group facilitator for the Penny George Institute for Health and Healing

What is a threshold? To a carpenter, a threshold is the plank, stone or piece of timber that lies under a door. To a physician or nurse it is the point at which a patient’s perception of a condition changes, like the threshold of pain. To someone with a new diagnosis or injury, it is the transition from disbelief to acceptance. For those in spiritual or emotional pain, it is moving to forgiveness and resilience.

There are many universal thresholds in our lives: birth, death, relocations, new employment or retirement. For many, this time of year holds many significant thresholds ― the end of school, graduations, weddings, and the excitement and unknowns of summer vacations.

What we often don’t acknowledge is that to be at a threshold means to be between two things ― neither here nor there. The Irish poet, John O’Donohue, says, “We sense a threshold when below the surface of our lives huge changes are fermenting.” This can be both exciting and fear inducing.

When we are at a threshold in life, we often turn to family, friends, mentors or spiritual guides to help us find and name our own truth and perhaps gently hold our hand as we make a crossing.

Resilience Training is a program that assists participants to realize their own natural resilient nature, discover how to calm their minds, experience a greater sense of self-acceptance and live life with more awareness, which is helpful in general and crucial when facing thresholds.

What kind of thresholds have you had to face in your life? What helped you move from one state to the next? What changes are fermenting? I would appreciate hearing how you have made such crossings.

If you would like to learn more about Resilience Training and whether it could help you face and move through your own thresholds, please visit our website.


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Finding hope and health through forgiveness

UnconditionalForgivenessLast May, Courtney Baechler, MD, wrote about the important role that forgiveness can play in our health and healing in LiveWell blog entry, Learning to Forgive. She talked about a spiritual teacher and author, Mary Hayes Grieco, who specializes in helping people do just that.

This May 8, the Penny George Institute for Health and Healing – Abbott Northwestern outpatient clinic will offer a free event, Springtime in Your Heart: Hope, Humor and Healing, featuring Grieco. She will talk about why forgiveness is a necessary life skill and a good health habit, and she will address the misconceptions people have about forgiveness.

Even better, she will discuss exactly how forgiveness is accomplished, with her eight-step method that works to bring relief.  Grieco will sign both of her recent books, Unconditional Forgiveness and The New Kitchen Mystic.

Don’t miss this enjoyable evening of storytelling, philosophy and self-healing tips!

 


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Looking within: Rediscover joyful living through mindfulness

Calm.Centered.Happy.v2

Multitasking once described what computers did. Now it describes us – living in a world transformed by mobile technology, 24/7 connectivity and instant communication.

“Many of us are in a state of ‘continuous partial attention,’” said Maureen Doran, RD, LD, Mindfulness Training facilitator, Penny George Institute for Health and Healing – Abbott Northwestern Hospital. “In fact, we are taught to splinter our attention and focus on many things at one time.”

We are also trained to look outside ourselves for happiness. “It’s having the right partner, the right job, or the right house and believing that this will bring us happiness and fulfillment, or at least help us avoid suffering,” said Doran.

Yet this way of life may create suffering in the form of chronic stress, said Doran. “There can be a feeling of disconnectedness, that you are living a little outside yourself.” If you develop an illness, have chronic pain or go through some major life stress – like job loss or a death in the family – it compounds the issue. Joyful living seems all but impossible.

Mindfulness is a practice that many see as an antidote to fragmented, crazy-busy lifestyles. Participants learn to stabilize their minds and increase resilience through mindfulness practices such as meditation and yoga. “It’s a way of being present to one’s life, learning to notice what’s going on right in front of you and bearing witness to it in a non-judgmental way,” said Doran, who teaches a four-week Mindfulness Training class.

“Our class participants have overwhelmingly said that Mindfulness Training has improved the quality of their lives and has provided them with tools for living with greater ease, joy, engagement and balance,” said Doran. “We help people recognize and mobilize their inner psychological resources to take better care of themselves, learn new ways of calming themselves, and become more centered and clear-headed.”

Mindfulness research
Research in the field of mindfulness has shown that:
• Consistent mindfulness training can reduce levels of the stress hormone cortisol, decrease blood pressure and increase the immune response.
• Those who practice mindfulness experience a greater sense of control in their lives, have increased commitment to daily life, see life events (including illness) as challenges instead of obstacles, and believe that the world is comprehensible, manageable and meaningful.

Mindfulness Training, a program of the Penny George Institute for Health and Healing, is being offered this May in Minneapolis and New Ulm.


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Breaking away from unhealthy American ways

AmericanWays.57300728By Megan Odell, LAc, MS

My professor was new to our school and the United States, having only recently left China. I had the privilege of observing this brilliant acupuncturist as he assessed patients’ concerns and composed treatments.

As he worked on a patient chart one day, he paused and with a big sigh asked, “Why does everyone here have this pattern?”

In Traditional Chinese Medicine (TCM), the word “pattern” is used instead of “diagnosis.” Where conventional Western medicine works to whittle an illness down to a single cause, TCM instead looks at the whole body-mind ecosystem and attempts to find a pattern to what is happening. A treatment plan is created to restore balance and health.

My professor had noticed that Americans appeared in our clinic with one predominant pattern―Liver-Spleen disharmony. This doesn’t (necessarily) mean there is anything structurally wrong with a patient’s liver and spleen. The issue lies in the functions that the Chinese medical system attributes to those organs.

Patients with Liver-Spleen disharmony might express concerns such as headaches, high stress, digestive difficulties, menstrual pain, irritability, fibromyalgia, or a host of other symptoms.

So, if my professor’s observation was right, what is it about living in the United States (or perhaps an urban area of the Upper Midwest) that makes it so common? In my experience, this pattern is all about four things:

  • Stress: According to TCM, the liver is in charge of the free flow of Qi.  Qi is energy that moves through your body along channels. When you are healthy, the Qi moves freely. When you are in pain, sick or emotionally upset, the Qi can become stuck. When you are in a state of stress, the qi often stagnates (which you might express by clenching your jaw, stopping breathing or tensing your shoulders).
  • Emotions: In TCM, we believe that emotions come and go like water in a stream. If we let them come and express them, everything should be fine. However, sometimes we deny or “stuff” emotions, such as anger, sadness, grief or jealousy. I often speak to people who have semi-successfully hid from emotions for months or years with unintended physical results.
  • Exercise: If we aren’t physically moving, Qi is less likely to move.
  • Food:  In TCM, the spleen is largely attributed with the transformation of food into energy. Some foods, such as soup and lightly cooked vegetables, are easy to transform. Other foods, such as dairy, sugars, and fried foods, are difficult to transform. Eating too much of the latter can bog down the digestive system. And if we do other things while eating (working, reading, driving), the body’s ability to focus energy on digestion is hindered.

Does any of that look familiar? Do you see it in your life or our culture? I would offer that the “American way” often encourages stress, overworking, emotion-stuffing, screen-watching, and food-as-stomach-filler. Even when we try to avoid these things, it is easy to feel pulled in a number of directions in our daily lives. And usually our self-care is the first to go.

So what do we do? TCM offers solutions like acupuncture and Chinese herbs that can help. But improvements from those therapies will only be sustained if lifestyle changes are made, too.

  • Meditate or find another way to manage your stress. Biofeedback and Mindfulness Training are available at the Penny George Institute and offer excellent approaches to handling stress.
  • Feel. Know that your feelings are right, and they are temporary. If you feel you need help processing your emotions, please consider seeing a therapist to help you.
  • Move. It doesn’t have to be high-intensity interval training. Any time you move your body in a way that you enjoy, that is good.
  • Savor. Experience and enjoy your food. Experiment. Slow down. Smell it. Taste it. Eat only enough to feel 70 percent full.

Good luck – together we can work to change the American pattern to one of balance and harmony.

Megan Odell, LAc, MS, is a licensed acupuncturist and offers services at the Penny George Institute for Health and Healing – Abbott Northwestern.


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Live well, live happy: The role of relationships in happiness

83496526_mother_daughter_web.happiness.relationships.blogBy Mary Farrell, MS, PCC

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

Studying what makes us truly happy is a fairly recent endeavor. For decades, scientists studied unhappy people and mental illness.

Then along came positive psychology with the notion, “Hey! Why don’t we study people who are really happy and satisfied?” Just as wellness is not merely the absence of disease, so happiness is not simply the absence of mental illness.

The good news is that your happiness depends a tiny bit on circumstances and vast amounts on what we do with those circumstances.

One of the most overwhelming findings is that happy people are deeply connected to others and conversely that deeply connected people are happier. These folks have rich, strong and soul satisfying relationships. It’s important to note that anyone can attain this.

Think for a moment about the best times in your life— your high points and proud moments. If you are like most people, these moments were spent with others, such as a wedding or the birth of a child.

Now think about receiving some good or bad news. What is your first impulse? I’m guessing that it is to share this news with someone close to you. Remember the saying that a close relationship can multiply the joys and halve the sorrows? It turns out to be true.

At the time of this writing, one of my best friends is in hospice with days to live. He is not surrounded by his many degrees, a bank account statement, his car or other stuff. He is instead encircled by family members, friends and loved ones who in turn are blessed by each other and by his strong yet gentle spirit. He has led a good and satisfying life and though there is sadness, there is celebration at what his life has meant.

As you look to boost your happiness through relationships consider that not only will they support your happiness, they may enhance your health through:

  • an enhanced immune system
  • reduction in inflammation
  • reduction in heart disease and high blood pressure
  • lower mortality
  • significant reduction in stress.

Here are some proven and practical ways to build relationships:

  • Make time. In our hyper-scheduled world, this may feel impossible. If that is the case, consider how much time you spend each week on your computer, smart phone or watching TV. Can you spare any of that time for a relationship?
  • Be present. For many of us, our phones have become an appendage. Are you fully present for your loved ones? Research shows benefits of being together even without talking, such as walking together or listening to music.
  • Express admiration, appreciation and affection directly. Even though “I love you” is the most obvious, other phrases can go a long way including: “I appreciate that you make coffee every morning for me,” “I am so proud and excited about what you are doing with your art,” or “I love knowing that I get to have lunch with you!” Additionally, resolving to react actively and constructively to your friends’ news will build strong bonds. “I am thrilled for you — that promotion is well deserved and you earned it!”

Here’s to building your health and happiness through your relationships — what a joyous route!

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.


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Nurturing creativity

113722870.PaintedHandsBy Jayson King RN, BS, NCTMB, HNB-BC

Creating art was an essential part of my youth. If I wasn’t taking or painting pictures, I was writing stories. Art school was an obvious choice for me. In 1979, I graduated from college in Moorhead, Minn. with a double major in fine arts and art education.

Then I moved to Minneapolis, and spent the next ten years creating art, working with galleries and exhibition spaces, and, yes, sometimes being the “starving artist.”

A few family complications later, and I found that I had to get a “real job,” or at least find a regular source of income. Healing and wellness had also always been a deep interest so I began to “reschool” in wellness and healing arts.

I have continued to write and create art even with less time to put a pen to a page or a brush to a canvas. But I have learned that creativity does not always need to be about creating art. It can be used in all aspects of life. Art and creativity can even be an act of wellness and healing.

When faced with any “blank canvas” in life, meaning any endeavor with an unknown outcome, you can follow these steps to nurture your creativity:
1. Be present. I have adapted an exercise called, “Morning Pages,” from Julia Cameron’s “The Artist’s Way.” Cameron recommends doing three pages of long-hand, stream-of-conciousness writing first thing in the morning. She says, “There is no wrong way to do Morning Pages – they are not high art. … They are about anything and everything that crosses your mind – and they are for your eyes only. [They] provoke, clarify, comfort, cajole, prioritize and synchronize the day at hand. Do not over-think Morning Pages: just put three pages of anything on the page…and then do three more pages tomorrow.”

You don’t have to write three full pages. Begin by writing for five to 10 minutes. It can help you feel anchored and face the day with clarity.

2. Do creative work in the morning. The creative impulse is fresher and clearer in the morning.

3. Forget about talent. What will the outcome be? Will anyone like it? Those are questions that can suppress the creative spirit. Try to start a creative process without detailed outcomes.

4. Stay open. There really are no dumb ideas. Go ahead and make a mistake. Often mistakes lead to new breakthroughs.

5. Keep it simple. Leave the details for later. Trust that they will fall into place. The creative spark is a time for simplicity. Most painters start with a broad simple sketch on the blank canvas before any paint is used.

6. Manage anxiety. Anxiety can be the subject of paintings and writing but it is hard to create when the artist is in a state of anxiety. Regular yoga, breath work and meditation can help with anxiety reduction.

7. Be brave. All of the above suggestions need a bit of bravery. Forget what others think.

8. Have fun. The creative process is closely aligned with having fun. Joy is a creative state of mind.

There is no such thing as “being more creative.” You already are creative. The creative spark lives in all of us and can be nurtured with intentional practice. And anyone on a healing journey can use a brave creative spirit, allowing room for new solutions and broadening the breadth of discovery.

Jayson King RN, BS, NCTMB, HNB-BC, is the Art of Healing program manger and a learning and Development specialist with the Penny George Institute for Health and Healing.

For more information on art and healing, read LiveWell blog entry, “Art as an act of healing.”