Many of us, no, scratch that… MOST of us are challenged with work/life balance and when our home life is under stress it can impact our work life in a big way. I am always humbled by the transparency and honesty people allow me to see of themselves and through their openness to release some of their deepest emotions. I wonder how better life can be if this transparency and honesty were expressed more? And what can we do to support that? Hmmm…

Emotional health is one of the most important spokes in the wellness wheel. Dr. Doris Jeanette PsyD describes emotional health as the degree to which you feel emotionally secure and relaxed in everyday life. The more emotional health you possess, the more self-esteem you have.

So what happens when you feel the walls are closing in at home? Your relationship is strained, your kids are out of control, you have neglected your health and you are struggling with balancing all of your priorities. These things never leave us; they carry over into other relationships and our work environment, intoxicating our space and our minds. What we don’t realize is that being in strained or stressful relationships depletes us of our energy and cashes out our emotional banks. We no longer function as creative, resourceful and whole people, but as broken, unhappy and unfulfilled robots operating on auto pilot.

Studies are showing that more people are calling in sick or increasing company presenteeism due to an unhappy home lives. It makes perfect sense; when we are being drained over and over again from our energy and emotional supplies, for many of us, work is the last place we want to be. Employees start showing up unhappy, hostile, sad, negative and list can go on. The effects are low productivity, high presenteeism, greater risk for aggressive behavior at work and many simply call in sick.

But it doesn’t stop there… A friend once described his unhappy relationship as cancer and once it set in, it destroyed his self-esteem, made him forget his importance and value as a person. He too lost interest in his job.

How can employers help? By offering a wellness program that supports relationship tools and coaching or family dynamics programs. Having resources available for employees to reach out and use without fear of privacy rights being abused.

Why is this an employer’s responsibility? It’s not, but no company can avoid home life filtering into the workplace and affecting their production or raising costs.

Why does this matter? Employees want to work for employers who care about their well-being and will invest in the support and tools to help them live happier and healthier lives. Who won’t want to work for a company that put their employees first? And what company wouldn’t benefit from a happier and healthier workforce?

 

Tara Raj

According to Centers for Disease Control Prevention, childhood obesity is on the rise at approximately 12.5 million children ranging in ages 2-19. Our child population is being faced with increasingly poor food choices at every corner; with the ever growing fast food industry, processed meals that are microwave ready and genetically modified meats, to name a few there appears to be an endless battle. As the economy suffers so do food choices; unhealthy being affordable and healthy being expensive for the average working family. A vast majority of schools are offering vending machine snack choices and consider pizza as a vegetable. Grocery stores are lined with specials on chips and soda or how about “grab some milk with your cookies” and that turns them into a healthy choice. It is alarming what our children are eating and how society encourages this unhealthy lifestyle. Humans, by nature, turn to sweets and salts as a favorable choice, millions of dollars go into marketing to entice individuals to eat fats, sweets, and salt based items.

Let’s talk a bit about marketing. During early morning hours and afternoon hours, conveniently when children shows are on, commercials focus on sugar based cereals and processed “fruit” snacks and “fruit” drinks. Cookies swimming in milk and prepackaged meals to “help” the parents give their children fun readymade lunches are on every commercial.  Fast food signs fill the marketing sky, again conveniently placed at every exit. Imagine you are on the long commute home and too tired to think about cooking so why not stop off and pick up a basket of fried hormone and steroid infested chicken or how about greasy hamburgers that may or may not be 100% beef. Again, money well spent on the fast food industry’s marketing campaign because it is working. Fast food increased, mom and pops decreased.

The immediate health concerns in childhood obesity are astonishing; one study showed 70% of the population studied, obese children ages 5-17, had at least one high risk factor for cardiovascular disease. Obese children are at higher risk of pre-diabetes potentially leading to diabetes, joint and bone issues, sleep apnea, and psychological difficulties stemming from low self-esteem. Long-term effects include adult obesity which carries heavier health risks such as heart disease, several types of cancer and osteoarthritis. Children who live in poverty with minimal resources, children who live in a family culture that leads unhealthy lifestyles through poor eating habits to sedentary lifestyles and those who rely on television or computer games are at higher risk of childhood obesity.

How does society break this epidemic? Educate and make healthy choices readily available. Get your children out and play with them, go for a family walk or find a physical activity the whole family can enjoy. Shop at your local farmers market and mom and pop stores, this is a great way to give back to your community while affordably shopping for fresh fruits, vegetables and organic meats. Get the community involved, talk to your child’s school about the food choices, pack a healthy lunch, send healthy snacks for all students, plant a community garden and donate some of the produce to local areas in need. By supporting your locally owned small businesses you are promoting a decrease in price of healthy food choices while increasing the value of your community and the health of your community.

This is a PREVENTABLE epidemic that stops with us, the adults!

Suicide in the workplace is on the rise; why and how do companies miss this tragic epidemic that lies right beneath the company’s surface?

According to the Bureau of Labor Statistic and the Centers for Disease Control and Prevention, workplace suicide rose 28% from 2007 to 2008; the highest historically speaking. This number reflects suicides that occurred in the workplace; there are no current concrete numbers of those that occurred outside of the workplace; this is a major concern. Among these numbers 94% were committed by men with the highest percentage of individuals ranging in ages of 45-54, 78% of suicide was committed by Caucasians and those in management positions accounted for 14% of the suicides making them the largest group per incident.

Some factors that have been accounted for are increased stress, especially since the decline in the economy, lack of proper medical coverage or no coverage yet highly needed, increased stress due to higher company demands of job performance with less pay and time off, and lack of support in the workplace. Occupations that are highly impacted by workplace suicide are occupations that are performed in isolation, veterans, physicians, and individuals with nontraditional roles such as women who are police officers or men who are nurses.

According to Research America 2008, suicide attempts in the US holds an annual cost in medical care of $3.8 billion and $13 billion in lost earnings; for each prevented suicide a savings of $1.2 million in medical costs and $1.2 million in lost productivity occurs.  

How can the workplace support employees and take preventative measures?

Creating a support structure that enhances the employee’s health and wellness such as those through worksite wellness programs and employee incentive programs tailored to the employee greatly enhances self-esteem and a sense of value within the organization. Companies can benefit from creating a stress free environment and support employees who are going through stressful events in and out of the workplace. Companies that promote and treat employees as individuals are more likely to have a positive productive work environment than those who solely focus on production taking the individual out of the health of the company.  

Arianne Ortiz
Green Element Wellness

How to Organize Your Home and Create Time for the Fun Things in Life! 

We are all too familiar with too much to do and not enough time! Create time by organizing your space, mind, and life. Once your environment is organized your mind becomes aligned with what it sees therefore you become more focused. The extra time that is created by avoiding time wasters such as searching for keys or those socks that always seem to be missing the other half, will promote less stress and more fun time. Follow these steps and create the time you deserve.

Getting Organized

Go through your house one room at a time and get rid of unwanted items. *this includes garages, sheds, and any other attached or detached space that you have*

Unwanted items are those that have been hanging around, pushed in closets, or in season yet not being utilizing. Items that you have more than six months and did not realize that you had them

Items that are left should be organized according to what is in season or what is regularly used

 Clothing items that are not in season should be stored in clear plastic tubs that can be closed and properly labeled

Other items that are not regularly used should be stored in the back of cabinets or in clear plastic bins that can be closed and labeled

Items that are needed regularly should be accessible

Items that are used daily should be placed in cabinets/closets/drawers in the front so that they are easy to see and get *avoid too much on counters as they attract debris and make cleaning longer and harder*

 Keys/Mail/Shoe:

Place a hanging key rack or small container/basket next to the door that is utilized for exiting and entering. Place all keys that are needed daily in the designated located so that everyone in the house knows where they are and can easily obtain them.

Place a mail sorter or basket in an area that you typically review the mail (an easy place is next to the key rack). Have an inbox/outbox and to-be-processed box so that all mail is checked and handled in a timely organized manner. Every morning check the outbox before leaving to ensure all mail goes out. Every evening check the inbox and to-be-processed box to ensure all mail is properly taken care of for the following morning.

It is always a good idea to remove shoes before entering the home as it reduces debris and unwanted germs from entering the house which reduces cleaning time. If main entrance is the garage place a shoe rack next to the door, if it is a front or back door place a shoe rack directly inside with a designated area to take shoes off. This will reduce the amount of time needed to locate, put on, or take off shoes.

Get rid of junk drawers!

We all have them; however, they are wasted space and full of clutter. Go through all junk drawers and de-clutter. Keep items that you are using and get rid of the rest. A great way to organize those drawers is to use a cabinet/drawer organizer.

Clean out your Car

 Keep your car clean!

When your environment is organized and clean your mind follows creating a flow that enables one to feel less stressed and more productive. Once your personal environment is organized, the time spent on cleaning is decreased drastically causing more time to enjoy life.

For more tips and help de-cluttering your space contact Green Element Wellness!

Just as stress can lead to physical health issues, it can also create psychological problems that manifest into unhealthy behaviors.  People with high stress levels that feel a loss of control over their lives seek to regain this control though domestic violence.  While some people take their stress out on themselves (drug and alcohol abuse or gambling) others take their frustration out on loved ones; verbally, mental or physically.   

Finding healthy outlets can help a person regain control over their actions and release their stress, anger and frustration in a positive and manageable way.   One of the best ways to reduce stress is through exercise; taking a walk, lifting weights or going for a run, getting a good night’s rest or having a healthy diet can all help reduce stress and allow a person to establish healthy limits and boundaries. 

Finding a positive outlet for stress also helps families develop healthy coping skills. Children who witness domestic violence or are victims of domestic violence grow up feeling low self-esteem and self-worth, blame themselves; feelings of guilt take over and children suffer from anxiety.  Many children will bully other kids and develop unhealthy relationships because they do not know or understand how to cope with natural emotions created by stress.

Learning to manage stress can depend on a person’s feeling of control over their life and situations.  It is important to know that everyone has control over their life choices, even when they do not have control over life situations.  How a person reacts is completely within their control.  How a person perceives situations is a choice. How a person decides to move forward is an intentional action that can be healthy when a person knows they are always in control of their life and always at choice. 

Changing behaviors can be challenging, so a supportive network is beneficial.  It’s OK to ask for help and support. Positive family members and close friends are suggested or a mental health professional or professional life coach. 

Live well

Tara

According DepressionStatistics.com over 15 million Americans suffer from depression; many of these individuals never seek help even with depression being a treatable disorder. Depression interferes with daily life causing individuals to withdraw from his or her social surroundings driven by a need to isolate themselves from the world. Some forms of depression can be hereditary or triggered by a traumatic event. According to WebMD Depression Health Center (2011), a strong link exists between alcohol abuse and depression with roughly a third of individuals suffering from major depression abusing alcohol. Individuals who were depressed as children have a higher risk of abusing alcohol once they enter their adolescence stage. Women who have experienced lengthy periods of depression are at higher risk of abusing alcohol. Chronic depression promotes changes in cortisol metabolism in turn creating vulnerability to certain illnesses: asthma, cardio vascular disease, diabetes, obesity, cancer, and epilepsy. Substance abuse can lead to episodes of rage promoting domestic violence in turn harming loved ones. If you feel you or someone you know is suffering from some form of depression you are encouraged to seek professional help.  

Maintaining a healthy lifestyle not only consists of eating healthy and exercising, it encompasses creating a healthy emotional and mental foundation. Every choice we are given leads to a positive or negative outcome. Depression is a serious disorder that we encourage anyone who feels they are suffering from some form to seek professional help. Build positive healthy relationships and social support, allow yourself to ask for help or to reach out if you feel someone needs help.

Arianne Ortiz 

To read more on Depression and references used in this blog visit:

 http://www.webmd.com/depression/alcohol-and-depresssion?page=2  

http://www.nimh.nih.gov/health/publications/depression/complete-index.shtml

http://www.livestrong.com/article/184104-the-long-term-effects-of-depression/

Our Circle of Friendz is passionate about health and preventative care. When I come across excellent resources I love to share so here you go! Diets that are rich in vegetables and fruits decrease the chances of one getting diseases such as heart disease, cancer, and strokes. The following link provides excellent education on the prevention of many diseases by simply changing ones diet.

Stress comes in many forms, most of which we remain completely unaware of. Everyday holds stress factors; these contribute to rising health concerns with the added stress of how to reduce stress. Our bodies are our homes; we are given one to nurture and when we don’t the physical and mental effects take control. Here is an easy attainable step to jump start stress reduction while benefiting overall health; water! That’s it, drink water. Water is essential for human organs, including the brain, to function properly. According to WebMD (2011), being dehydrated (as little as ½ liter) increases cortisol levels which is a stress hormone. When under stress we lose more fluid because our heart rate and respiratory rate increases causing fluid loss. Water not only aids in stress reduction and hydration, it aids in weight loss. Here are a few simple tips to adding more water to your day provided by WebMD:

·         Carry an insulated sports bottle with you and fill it up periodically

·         Keep a glass of water at work and ensure it is easily accessible

·         Keep a glass of water next to your bed; reason: many individuals wake up thirsty

·         Switch one glass of coffee or soda for a glass of water

·         Drink small amounts of water throughout the day

For further reading on stress reduction or the benefits of water visit: http://www.webmd.com/diet/healthy-water-9/stress-reduction

Make healthy choices part of your new lifestyle. Lead by example so that your children may naturally make healthy choices. My favorite quote that helps me to reduce stress is “change the way you look at things and the things you look at change” ~Wayne Dyer

Arianne Ortiz

This is my first blog about nutrition. As a wellness coach I pay attention to as well as support the whole person. Exercise and nutrition are important areas of a person's over all wellness and because of that, you will see blogs from time to time on these topics. Now to dive into the good stuff!

There is a lot of useful information in a nutrition label… When you know how to read them.  Nutrition labels provide us with the nutrient content of food.  This information is our guide to making healthy food choices in efforts to supply our bodies with the optimal food fuel options.  The nutrition facts (as they are most commonly called) give us a break down by serving size; calories, fat, sodium, carbohydrates, protein and vitamins.

According to the FDA (and many other health resources) you want to limit your fat, cholesterol, and sodium intake.  However, it is important to make sure you get enough fiber and vitamins in your daily diet.  So you might be thinking “how much is too much and how much is enough?”  On the nutrition label is also listed the percentage in Daily Value (%DV).  The FDA says anything 5% or less is low and anything 20% or more is high.  Shoot for the low percentage with fat, cholesterol, and sodium while shooting for the high on fiber and vitamins.

There are a few other things label tell you; first they are broken down by serving size, so the numbers provided are not for the entire content.  It is important to eat according to the serving size.  Three other important items are sugar, protein and trans fat.  These three items do not list the %DV and here is why. According the FDA “Trans Fat: Experts could not provide a reference value for trans fat nor any other information that FDA believes is sufficient to establish a Daily Value or %DV. Scientific reports link trans fat (and saturated fat) with raising blood LDL ("bad") cholesterol levels, both of which increase your risk of coronary heart disease, a leading cause of death in the US.

Important: Health experts recommend that you keep your intake of saturated fat, trans fat and cholesterol as low as possible as part of a nutritionally balanced diet.” 

 

Protein is not usually listed unless the product states it is high in fiber or the food is meant for use by infants and children under the age of 4.  According to the FDA protein is not a health concern for people over the age of 4; however the US Department of Agriculture does list a daily recommendation of fiber per age group and gender (http://www.mypyramid.gov/pyramid/meat_amount_table.html).

 

On to sugar and this is a sneaky one!  The FDA notes that no percentage is listed because no recommendations have been made for a daily intake of sugar.  Also, there are different kinds of sugars; natural sugar found in fruits and milk as well as added sugars (or dead sugar – not natural) such as corn syrup, high-fructose corn syrup, fruit juice concentrate, maltose, dextrose, and sucrose.  These added sugars are mainly what you want to look out for.  It is best to eat foods that do not contain any of these added sugars and only contain natural or organic sugar.  Note that added sugar will be found in the ‘ingredients’ section on the container and not in the actual nutrition label.  For more on the dangers of added sugar (not natural) please visit this site http://reallyworks.org/blog/2011/05/10/dangers-of-added-sugar-in-foods/#.

 

Some other important things to look for that will not be in the nutrition label, but will be in the ingredients section are:

      

    Fortified, enriched, added, extra, and plus. This means nutrients such as minerals and fiber have been removed and vitamins added in processing. Look for 100% whole-wheat bread, and high-fiber, low-sugar cereals.

·         Fruit drink. This means there's probably little or no real fruit and a lot of sugar. Instead look for products that say "100% Fruit Juice."

·         Made with wheat, rye, or multigrains. These products have very little whole grain. Look for the word "whole" before the grain to ensure that you're getting a 100% whole-grain product.

·         Natural. The manufacturer started with a natural source, but once it's processed the food may not resemble anything natural. Look for "100% All Natural" and "No Preservatives."

·         Organically grown, pesticide-free, or no artificial ingredients. Trust only labels that say "Certified Organically Grown."

·         Sugar-free or fat-free. Don't assume the product is low-calorie. The manufacturer compensated with unhealthy ingredients that don't taste very good and, here's the kicker, have no fewer calories than the real thing.

*http://www.webmd.com/food-recipes/features/how-read-nutrition-label

 

 

Oh the demands we place on ourselves. There seems to be a rat race we call the human race. Expectations increasingly follow, the saying “say what you mean and mean what you say” is held to high standards with zero margin of error, zero room for unforeseen events. Even the best of us become attached to “help” or “rescue me” with the perception of “I am entitled to that”. As I watch interactions, verbal and nonverbal, among humanity, including myself, I see a similar pattern of co-dependence that neither party wishes to admit, perhaps because they are unaware. We make choices that at the time may be seen as the best possible choice or perceived as the only choice, either way it is still a choice we willfully accept. I do not believe that there is a wrong choice, there are lessons within each step we take, with each relationship we form, and ones we do not. Instead of placing demands on one self or others, allow choices to guide your lessons and be grateful for those who can remain by your side with pride and support. When you reach for help, ask why, what is the underlying reason and if it is because you are running away from a choice look at how you can learn from it. When you feel there are too many demands, take the most important ones and release the least important ones. I think we can all benefit from taking a step back and re-evaluating what is important. 

~Arianne