LiveWell®

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


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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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Exercise tips for sleeping well

SleepPhoto.StockImage.pngThis article originally ran in the LiveWell newsletter of the Penny George Institute for Health and Healing.

According to Sue Masemer, MS, sleep is usually not the primary reason that leads people to seek out exercise programs at the LiveWell Fitness Center, but that doesn’t mean that sleep isn’t related to overall fitness.

“Our clients often aren’t aware of the significant connection between quality sleep and exercise, and how great of an impact poor sleep may be playing in derailing their fitness efforts,” said Masemer.

Although the science of how exercise helps you sleep better is not fully understood, researchers do believe that it may have to do with temperature changes in the body that occur during and following exercise. The body’s temperature normally increases slightly as the day progresses and starts to decreases in the evening. It is assumed that this decrease in temperature may signal the body that it is time to sleep.

“The idea of exercising to gain more energy is somewhat counter-intuitive to people,” said Masemer. “After becoming more active, people often find that they have more energy throughout the day and actually feel more sluggish when they aren’t physically active. Consistent exercise has been shown to lengthen, deepen and improve the overall quality of sleep.”

Tips on how to incorporate exercise into your day to achieve a better night’s sleep

  • Figure out what suits your body best. As a general rule, people are usually encouraged to avoid high-intensity exercise within two to four hours of going to bed. This may make it more difficult to sleep as well as not allow the body enough time to cool itself down. Research suggests that for most people exercise in the late afternoon or early evening may work best for sleep enhancement. The key is to remember that exercise at any time is better than not exercising at all and you need to determine what works best for you with your sleep schedule.
  • Give yourself time. For people with significant sleep issues, it may take months to establish a quality sleep pattern. The benefits of exercise may not be seen right away, but they are there. Work with an exercise professional to determine the type and intensity level of an exercise program that works best for you.
  • If you can’t sleep, try gentle movement. If you suffer from insomnia and restlessness, you can try getting up and doing some light stretches, gentle yoga, or movement such as tai chi or qigong. Try this in a dimly lit place so that you don’t over stimulate your body.
  • Winter months are difficult for many. Really listen to your body. Try to think in terms of 10- to 20-minute blocks of exercise instead of half-hour or hour-long timeframes. Know that the benefits of exercise are cumulative. Research has shown that three, 10-minute activity sessions spread throughout your day are as effective as one 30-minute session.
  • Discover the hidden benefits of exercise through a fitness profile. At the LiveWell Fitness Center, a fitness profile includes a health history including complete muscular strength, flexibility, body fat and muscular endurance tests, along with a cardiovascular fitness assessment to establish ideal exercise levels and heart rate. The power of exercise is evident even during the assessment, as many people will discover that it is much easier to meet their goals and health needs when it is approached safely and is customized to meet your lifestyle. The results from a fitness profile are helpful to determine the best fitness plan for you, which may help you with sleep issues.

Sue Masemer, MS, is an exercise physiologist and manager of the Penny George Institute for Health and Healing’s LiveWell Fitness Center. To make an appointment or learn more about the programs and services offered by the LiveWell Fitness Center, call 612-863-5178.


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Tips for embracing winter wellness: Meditation

CandleThis article originally ran in the Healing Journal newsletter of the Penny George Institute for Health and Healing.

As the pace of daily life heats up during the holiday season and then seems to abruptly come to a halt, finding a sense of calm, relaxation, purpose and energy is critical.

Jayson King, RN, NTTMB, HN-BC, recommends a meditation practice as a way to stay in the moment, be present to yourself and others, and to be in touch with your surroundings.

Although it may seem like a foreign concept to many of us, meditation is a powerful tool and something everyone can incorporate into their life.

“There are many different kinds of meditation, and it is a practice you can bring into many daily activities of your life,” said King. Meditation may include walking meditation, sitting meditation, group meditation, consciousness of breath, and may even be incorporated into daily chores such as washing dishes or hobbies such as painting. “Meditation is a way of calming all of the multi-tasking the brain does on a daily basis. Research has shown that it actually calms your brain and helps your physical state,” he added.

Finding quiet in your mental state helps the mind, body and spirit through balance in the midst of chaos. “Meditation may help your body’s immune system by reducing stress, increasing attentiveness to daily living, and once you start a meditation routine, it becomes like exercise and you will miss it if you skip it.” King notes that taking as little as a few minutes a day to pay attention, find a state of relaxation and breathe, will offer immense benefits of greater relaxation, positivity and centeredness.

Tips on incorporating meditation into your daily life

  • Set a reminder on your calendar to take time out. Even taking a minute or two out of your daily schedule to look outside at nature, focus on your breathing and be gentle with yourself has immense benefits. King encourages people to start by sitting on a chair or on the floor and then focusing on the present moment. If you make meditation a priority, you will find the time even in the busiest of schedules. You will find that your body needs and craves the time, just as you need food, water and exercise.
  • Be gentle with yourself. It’s easy to get distracted during a quiet, reflective meditative state. Always be gentle with yourself while bringing yourself back to your breathing. Adding an affirmation or moment of gratitude can help shift our overthinking minds. Meditation can help you to become aware and to be more present. You may find that you become more effective in your work, your relationships, and other responsibilities and commitments.
  • Calm and clarity. We live in chaotic times. Many of us live constantly connected through the electronic, high-tech world in which we live. Many people are still suffering from the effects of the recession. Meditation helps us remain calm, mindful and brings clarity in uncertain times
  • Meditation takes many forms. Choose a style of meditation that works for you. If meditation in a solitary, sitting state doesn’t fit your lifestyle, try walking meditation, group meditation, or certain meditative exercises such as tai chi, yoga or breathing exercises.
  • Be mindful. During winter months, the monochromatic landscape may seem dull and lifeless. But King says if you look closely, you will notice that even snow comes in different colors and shades. Also, nature is at work in the frozen landscape, preparing for the months ahead and spring.
  • Use meditation for healing. One way to use meditation for healing of the mind, body and spirit, is to use an affirmation. For example, instead of focusing on the pain or illness, focus on the body’s innate ability to heal itself, and to remain calm and centered in the midst of this healing.


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Dealing with stress in our fast-paced, ever-changing world

By Pat Vitale, LICSW

What is resiliency and where does it come from? Are you born with it? Is it a learned response? Can you teach it to someone or build it in yourself? What does meditation have to do with resiliency? These are questions that I often get asked.

Resiliency by definition is our ability to bounce back in the face of adversity. This comes into play when someone experiences a life event that is stressful. That could be the loss of a job, an injury, illness or any major setback.

I think that in today’s world that definition only explains half the story. The other half of the “resiliency story” is one’s ability to adapt to a changing environment with minimal adverse stressful effects.

The second definition refers more to the chronic stressors we experience in our everyday lives that are caused by our fast-paced, ever-changing world. Today, information is immediately available and always changing. Technology is constantly evolving, and jobs are being redefined and morphed every day. We are constantly being asked to learn new things, leaving little time for us to feel masterful.

One of the most powerful stressors occurs when we feel we can’t adjust quickly enough to keep up with this ever changing world. I refer to this as a “chronic world stressor.” This kind of stressor is not often defined as a major life event, so it may go unnoticed and untreated. But it can have a cumulative impact on our health, well-being and overall quality of life.

Take a moment to think about how your life is impacted by the constant bombarding of information, the changing in your routine, or the number of new processes, procedures and policies you have to learn. How about the constant changes in technology … new phones, TVs, computers and even cars? I just got a new car and it has a manual the likes of the Webster dictionary! I am certain I am only using half of my car’s capabilities. There comes a point where you just can’t “download” anymore information.

One of the simplest skills that we can learn to be more resilient to stress is to meditate. Meditation can help us get centered, relax and replenish our reserves so that each day we possess the abilities to start fresh and engage in our ever changing environments from a place of curiosity and not in a way that will overwhelm us. We can improve our ability to learn and be flexible, instead of shutting down with fear of the unknown and rigidity.

Here is a simple meditation you can try called Mind Power for Life™ Technique*:

  1. Begin breathing through the nose, out of the mouth, exhaling twice as long as the inhale (ratio of 1:2). Continue this breathing through out the exercise.
  2. With eyes open, focus your attention on a point in the distance allowing your eyes to relax and your awareness to expand. (Peripheral Awareness)
  3. Begin thinking and saying to yourself, “ I am,” if possible linking it to your breathing.
  4. Visualize your outcome for the moment or day, and let go of the image, while continuing the breathing, saying to yourself, “I am.”
  5. When you are ready to complete the process of the meditation, reverse steps three to one.

This process can be done for as little as five to 20 minutes, once or twice a day. Any one of the above steps can also be done by itself if you are in a hurry or need an immediate de-stressor. Using one part of the technique alone will work better if you are already proficient in the full technique.

Try meditating for at least five to 20 minutes a day. You will see an immediate difference in your ability to manage everyday challenges and to build a reservoir of resiliency.

Pat Vitale is manager of training and development for integrative medicine for the Penny George Institute for Health and Healing.

The Penny George Institute offers Mindfulness Training and other classes to help individuals manage stress through meditation and mindfulness.

*Mind Power for Life™ Technique is a Copyright ©1995, 1996 Neuro-Energetics


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Carpe diem! Seize your health.

What does it mean to live life to the fullest in a way that promotes your best health – mind, body and spirit? Join friends for a cocktail reception from 5:30-7:30 p.m., Aug. 15, at CRAVE in the Galleria in Edina, Minn. to hear and talk about this topic with experts from the Penny George Institute for Health and Healing.

Courtney Jordan Baechler, MD, MS, vice president of the Penny George Institute, will speak. Following her presentation, she will be joined for a Q&A by  Jeannie Paris, registered dietician, and Molly Ellefson, MS, NCC, integrative health and wellness coach, both from the Penny George Institute’s LiveWell Fitness Center.

The event includes hors d’oeuvres, an informal fashion show and giveaways. It is part of “Be Healthy! A Smart Series for Women” hosted by Galleria and Allina Health.


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Leaving stress behind on your summer vacation

by Mimi Lindell, MAN, BSN, RN, HNB-BC, CHTP

Stress-free vacation

Now that we are heading into summer, many of us are planning time off. Vacations are a great opportunity to relax, spend time with loved ones and see new sights. We usually assume that these experiences will be enjoyable and relaxing. But how many of us have taken a vacation and ended up feeling more stressed and exhausted than refreshed and renewed?

So what gets in the way of a stress-free vacation? Sometimes it’s the financial cost, the hassles of travel, or our inability to leave work at work. Sometimes it’s unrealistic expectations or doing things out of obligation, rather than pleasure. Sometimes it’s a lack of planning, or too much planning. We may abandon our diet and exercise routines, ignore our need for sleep, and come back to work exhausted.

With a little mindful planning and self-care, you can make the most of your time off, enjoy yourself, and reduce the risk of added stress, disappointment or frustration.

Here are some tips:

  • Don’t overschedule your time. Try to balance activities with free time, and allow yourself a good night’s sleep.
  • To reduce food costs, and eat healthier, make your own simple breakfasts and lunches, especially if you have a fridge or microwave available. In the evening you can splurge with a nice dinner out.
  • For car travel:
    – be familiar with a few different routes
    – have maps or GPS handy
    – get your car tuned up before the trip
    – bring water and healthy snacks along
    – take plenty of stretch breaks.
  • For plane travel:
    – arrive at the airport early
    – dress comfortably
    – pack light
    – know the current security requirements for baggage restrictions
    – pack your required medications in your carry-on bag
    – don’t forget the sunscreen.
  • For a staycation:
    – be intentional about taking this time to be off
    – unplug from work and don’t get caught up in the usual routine household chores
    – do things you enjoy that you don’t normally have time for ― seek out fun activities in your own community, explore local parks and museums, plan a family movie night, go on a picnic, or take a day trip to explore nearby towns or natural attractions.

Taking a vacation doesn’t have to be stressful and complicated. Keep in mind these helpful suggestions, get in touch with what is truly meaningful for you about this opportunity for relaxation and renewal, and really give yourself a break.

Mimi Lindell, MAN, BSN, RN, HNB-BC, CHTP
Inpatient Manager
Penny George Institute for Health and Healing