10 Tips for the Holidays

1. Watch your diet - Alcohol, caffeine, sugar, fats and tobacco all put a strain on your body's ability to cope with stress. A balanced diet consisting of fruits, vegetables, whole grains, protein, and herbal teas will help create optimum health.
2. Avoid excess alcohol and snacks - save your calories for the main meal. Alcohol provides many calories and virtually no nutrients. Also, try not to sit within arm’s reach of tempting snack foods.
3. Select small portions - moderation is the key. Selecting small portions allows you to control your calorie intake yet enjoy all the different items offered. If you really crave a high-calorie item, go ahead and treat yourself to a small serving.
4. Eat slowly - take time and enjoy the taste of your meal. Pace yourself and try to be the last person to finish each course. Take small bites, and chew slowly. It usually takes about 20 minutes for your brain to get the message from your stomach that you are full. By eating slowly, you might be less likely to raid the dessert table.
5. Leave the table when you are done - if you linger at the table, you may be tempted to continue eating even if you are not hungry. Stay long enough to enjoy the meal, but leave the table while you are still ahead of the calorie game. Offer to help with dishes, clear the table, or take a walk.
6. Recognize your symptoms of stress - memory/concentration problems, negative thoughts, constant worrying, aches/pains, nausea/dizziness, loss of sex drive, moodiness/irritability, depression, eating more/less, sleeping too much or too little, isolation from others, procrastination, using alcohol/cigarettes/drugs to relax.
7. Exercise - physical activity is one of the most effective stress remedies around!
8. Use relaxation techniques - yoga, deep breathing, meditation, journaling, positive imagery and/or massage.
9. Get enough rest and sleep - Create a relaxing ritual before going to bed. Take a warm bath, play soft music and unwind with a hot cup of Chamomile tea.
10. Have lots of fun!

             Have lots of laughs!!

                      And be with people you enjoy!!!

Simplicity is the ultimate sophistication.
Leonardo da Vinci

I can sing my own song.

Life's most urgent question is:
What are you doing for others?

-- Martin Luther King, Jr.

We do not inherit the earth from our ancestors,

we borrow it from our children.

-- Native American Proverb

WASA Message Theatre presenting for youth leaders at recent Leaders for the Future Event!

MH&W Supports the Great American Smokeout!

http://www.ashline.org/

The Great American Smokeout is almost here!!!

The American Cancer Society is marking the 35th Great American Smokeout on November 18 by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By doing so, smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk. Quitting smoking is not easy, but it can be done.

Next week Mountain Health and Wellness will be supporting the Great American Smokeout by encouraging our staff and clients to use this important day to consider quitting.  We will also use this event to begin making our staff and clients aware of the tremendous resources and support offered through the Arizona Smokers Helpline to assist with the difficult challenge of quitting.

We'll have a presentation next week by Shannon Vaffis, Assistant Director of the ASH Line at our Recovery Center in AJ scheduled for Wednesday, 11/17 at 11am. Shannon will be reviewing what is being offered for both our clients and staff that want to quit. There are quite a bit of resources available and we want you to know what they are.  We will also be having presentations in early December by Shannon at our Yuma and Oracle facilities. Please check out the ASH line at the following link.
http://www.ashline.org/healthcare/index.html

Be Well!!!

I can give myself permission

to be myself.

Mental Health Problems and Body Wellness

Mental Health Problems and Mind-Body Wellness - Positive Thinking
People with positive attitudes generally enjoy life more, but are they any healthier? The answer is often "yes." Optimism is a resource for healing. Optimists are more likely to overcome pain and adversity in their efforts to improve their medical treatment outcomes. For example, optimistic coronary bypass patients generally recover more quickly and have fewer complications after surgery than do patients who are less hopeful.1, 2
Your body responds to your thoughts, emotions, and actions. In addition to staying fit, eating right, and managing stress, you can use the following three strategies to help maintain your health:
1. Create positive expectations for health and healing.
Mental and emotional expectations can influence medical outcomes. The effectiveness of any medical treatment depends in part on how useful you expect it to be. The "placebo effect" proves this. A placebo is a drug or treatment that provides no medical benefit except for the patient's belief that it will help. Many patients who receive placebos report satisfactory relief from their medical problem, even though they received no actual medicine.
Changing your expectations from negative to positive may enhance your physical health. Here's how to make the change:
· Stop all negative self-talk. Make positive statements that promote your recovery.
· Send yourself a steady stream of affirmations. An affirmation is a phrase or sentence that sends strong, positive statements to you about yourself, such as "I am a capable person" or "My joints are strong and flexible."
· Visualize health and healing. Add mental pictures that support your positive affirmations.
· Don't feel guilty. There is no value in feeling guilty about health problems. While there is a lot you can do to reduce your risk for health problems and improve your chances of recovery, some illnesses may develop and persist no matter what you do. Some things just are. Do the best you can.
2. Open yourself to humor, friendship, and love.
Positive emotions boost your health. Fortunately, almost anything that makes you feel good about yourself helps you stay healthy.
· Laugh. A little humor makes life richer and healthier. Laughter increases creativity, reduces pain, and speeds healing. Keep an emergency laughter kit that contains funny videotapes, jokes, cartoons, and photographs. Put it with your first-aid supplies and keep it well stocked.
· Seek out friends. Friendships are vital to good health. Close social ties help you recover more quickly from illness and reduce your risk of developing diseases ranging from arthritis to depression.
· Volunteer. People who volunteer live longer and enjoy life more than those who do not volunteer. By helping others, we help ourselves.
· Plant a plant and pet a pet. Plants and pets can be highly therapeutic. When you stroke an animal, your blood pressure goes down and your heart rate slows. Animals and plants help us feel needed.
3. Appeal to a higher power.
If you believe in a higher power, ask for support in your pursuit of healing and health. Faith, prayer, and spiritual beliefs can play an important role in recovering from an illness. See healing touch and prayer.
Your sense of spiritual wellness can help you overcome personal trials and things you cannot change. If it suits you, use spiritual images in visualizations, affirmations, and expectations about your health and your life.

(Submitted by Adam Cano Yuma Op)

Positive Affirmations

POSITIVE AFFIRMATIONS
We function a lot like computers: garbage in produces garbage out, while great stuff in produces great stuff out. We talk to ourselves far more than we talk to others. In fact, most experts agree that about eighty percent of all conversations we have are with ourselves. All too often, we talk to ourselves with anger, fear, belittlement and negativity. “I knew there wouldn’t be any parking” or “I knew that they were going to be mad at me,” or “I am always depressed this time of year,” or even “I just can’t seem to do anything right” are examples of the kind of negative inner talk we play over and over again in our minds. We acknowledge our ability to manifest our inner thinking and yet the majority of our inner thinking is negative and demeaning.
This raises a very important point. If we are powerful enough to manifest our negative thoughts, why can’t we also manifest our positive thoughts? The answer is that we can. In order to create positive thoughts instead of negative ones, we must decide in advance to be proactive and to discipline ourselves to take out the old mentalprogram of negativity and immediately replace it with the new mental program of being positive and kind. I have found the best way to do this is through the use of affirmations.
Affirmations are positive self-talk designed to help you create the life of your dreams. Using affirmations on a daily basis is a simple step you can take to get what you want out of life and to reduce stress, fear, and depression. Making positive, affirmative statements to yourself will change your self-image, raise your self-esteem, and create an attitude of expectancy.
Here are some of the keys that allow you to maximize the power of your daily affirmations:
Affirmations should be written down. This allows you to crystallize your thoughts and gives you a reference to refer back to daily.
Affirmations should be in the first person and in the current time frame. They should always contain the word “I” and be in the “now” time frame, as they are the truth, told in advance. Remember the rule, “To Become, Act As If.”
Affirmations are best done in the morning to start your day or in the evening before going to sleep. This helps to program your subconscious mind with positive thoughts.
Affirmations can be either memorized or read, and need to be said aloud with emotion. This is what is necessary to open the trap door between your educated and innate mind.
Let me share some possible affirmations with you to get you thinking properly about creating your own. Remember that you can and should create affirmations for all parts of your life. Affirm professionally, spiritually, financially, and in all other areas. For example: “I am happy, I am healthy, and I am wise. My potential is unlimited and I am growing every day. I am a magnet that attracts all the good of the universe to me daily. I am committed to constant and never-ending personal improvement, and I take massive action steps to create the future, as I want it to be. I will do whatever it takes to become the winner I know I am.
“My beliefs create my reality! I choose robust health, abundant wealth, constant happiness and eternal love. I attract and positively influence the lives of people in my community. I think big thoughts, relish small pleasures and handle setbacks gracefully. I give thanks for the opportunity to serve humanity and I willingly accept the rewards being sent to me by an abundant universe. I am deeply grateful for all I create and receive. My life is now in total balance and I am a master!”
(Posted by: Adam Cano Yuma Op)

November 18th is the Great American Smokeout ~ If you've been thinking about quitting this is a great day to start with Yes.

AJ Wellness Event set for this Saturday 9am - 3pm. Please Join Us.

The changing leaves remind me that I can

welcome and embrace change in my life.

Smoking doubles alzheimer's risk

Smoking Doubles Alzheimer's Risk--Research & News Articles 

New Submissions-Comments-Ideas

Hey Everyone, thanks for all the new submissions and congratulations to all the folks for posting information on the blog. In the days to come, we'll be developing pages for some of the information like finances, word of the day, wellness activities and other discussion items.

Again, thanks to all the contributors and posters. So post your thoughts in the comments section of this post. Thanks!

Thought for the Day

If my day gets hectic,

I can choose to be calm rather than frantic.

Thought for the Day

I am grateful for

this unique day.

~ Did you know??? ~

The Great American Smokeout is this November 18th

The American Cancer Society is marking the 35th Great American Smokeout on November 18 by encouraging smokers to use the date to make a plan to quit, or to plan in advance and quit smoking that day. By doing so, smokers will be taking an important step towards a healthier life – one that can lead to reducing cancer risk. Quitting smoking is not easy, but it can be done. To have the best chance of quitting successfully, you need to know what you're up against, what your options are, and where to go for help.



History of the Great American Smokeout ~

Not long ago, nonsmoking airplane passengers had no choice but to breathe clouds of smoke as other passengers lit up cigarettes in the next row. Restaurant patrons smelled acrid tobacco smoke along with their meals, and many employees in shared workspaces had to share air clouded with second-hand smoke.

This casual acceptance of smoking was the norm when the American Cancer Society's Great American Smokeout went nationwide more than 33 years ago in November 1977. That quarter century has marked dramatic changes in the way society views tobacco promotion and tobacco use. Many public places and work areas are now smoke-free which protects non-smokers and supports smokers who want to quit.

The Great American Smokeout has helped to spotlight the dangers of tobacco use and the challenges of quitting, but more importantly, it has set the stage for the cultural revolution in tobacco control that has occurred over this period.

* In 1977, Berkeley, California became the first community to limit smoking in restaurants and other public places.

* In 1983, San Francisco passed the first strong workplace smoking restrictions, including bans on smoking in private workplaces. Gustavo McGrew stopped smoking that year after a serious 10 year addiction.

* In 1989 Mike Munion stopped after 17 years of on-again and off-again smoking.

* In 1990, the federal smoking ban on all interstate buses and domestic flights of six hours or less took effect.

* In 1994, the state of Mississippi filed the first of 24 state lawsuits seeking to recuperate millions of dollars from tobacco companies for smokers' Medicaid Bills.

* In 1999, the Department of Justice filed suit against cigarette manufacturers, charging the industry with defrauding the public by lying about the risks of smoking.

* In 1999, the Master Settlement Agreement (MSA) was passed, requiring tobacco companies to pay $206 billion to 45 states by the year 2025 to cover Medicaid costs of treating smokers. The MSA agreement also closed the Tobacco Institute and ended cartoon advertising and tobacco billboards.

* In 2008, Gordon Evans stopped smoking after lots of years of puffing.

* In 2009 "The Family Smoking Prevention and Tobacco Control Act" was signed into law and gives the FDA the authority to regulate the sale, manufacturing, and marketing of tobacco products and protects children from tobacco industry’s marketing practices..

"Those are just a few of the remarkable changes in the age-old acceptance of smoking as our cultural norm. What we have been doing can be characterized as the denormalization of smoking as an acceptable behavior, and positioning it for what it actually is – a killer of nearly half a million Americans every year." said Dileep G. Bal, MD, MS, MPH, national president of the American Cancer Society.

An estimated 46 million adults in the United States currently smoke, and approximately half will die prematurely from smoking. Lung cancer is the leading cause of cancer death for men and women and more than 80% of lung cancers are thought to result from smoking. Smoking causes nearly one in five deaths from all causes.

Thought for the Day!

Stay Positive and good things will come your way!!!

Love Each Other

Although you may have never seen a doctor write a prescription for daily doses of “love,” best selling authors such as Deepak Chopra M.D., Bernie Siegal M.D., and Dean Ornish M.D. all write about the healing properties of love. Dr. Ornish says, “love may be the greatest of all disease-fighters, and it’s about time doctors realized it.” Dr. Ornish, a pioneer of wellness, has extensively researched how diet, exercise, and stress management can help to reverse heart disease symptoms. His book, Love & Survival explains how loneliness can ruin the body, while experiencing a sense of community and love can have healing effects.
Sharing love is the most powerful force of nature, whether it's with a pet, a friend, or a significant other. Experts stipulate that loneliness and social disconnect result from our increasing attention on technology and work. Regarding ailments such as heart disease, Dr. Ornish says that “the real epidemic isn’t physical heart disease. It’s spiritual heart disease: loneliness and isolation.”
It is amazing but true that the easiest thing in the world to do to improve our own health and wellness is to express our love for ourselves and for others. It doesn’t cost anything and it doesn’t have to take much time. The benefits of love are beyond measure.

Giovanna's Contribution

Serving Size Slide show from WEB MD

Celebrating Wellness Committee

Celebrating Wellness Committee

Agenda for 10/01/10

I.                   Introductions & Kudos……………………………………….All

II.                Wellness  Updates....…………………….Gustavo

A.   Celebrating Wellness Newsletter

B.   SLHI TAP ~ Garden

C.   Youth Leadership and Wellness Event

D.   Smoking Cessation Campaign

III.             Celebrating Wellness Blog…………………………….Herb

IV.            AJ Wellness Fair Update………………………………Denise

V.               Art Expressions at AJ, Yuma & ?????...................Laura

VI.            San Pedro Valley Wellness Update……………..…Giovanna

VII.         Yuma Wellness Update…. ……………………...Mily & Adam

VIII.      Incredible Healthy People Campaign……….…………Denise

IX.            Open Discussion and Wrap – Up……………………....All

Our Next Meeting will be on Friday, November 12th

~ Same Time & Same Place ~

Why I didn’t Join Weight Loss Contest

Why I didn’t Join Weight Loss Contest

A. Because I’m chicken (fear of failure)
B. Because I don’t want anyone, including my Doctor to know how much I weigh (have to go on a diet to see him)
C. I am terminally “unique” (no one can possibly feel the way I do)

Sound like good excuses? They made sense to me – Well, at least they did at the time. I watched all of you working to get “healthy”, admiring your courage and decided join in from afar (still don’t want anyone to know what I weigh). At first it was about losing weight, then it became about changing my eating habits. Knowing I couldn’t do it on my own (I need strict discipline) bit the bullet and ordered nutri-systems. I’m learning to make better choices like fruit instead of cookies, incorporating milk products (low fat of course) into my diet. My portions have gone from huge to normal and even though it’s slow the weight is dropping.

I’m starting to feel better about myself and maybe someday, I’ll tell you what I weigh.

Jeannie Oswalt, BHPP

All-Staff Meeting 9/16/2010

Winners of the Incredible Shrinking People Contest!

Rita Cleaned Up in the Women's Category!!!!!

How did this guy win?!!!

Incredible Shrinking People Contest Winners to be Announced Today!

Good Morning ~ It's hard to believe that three months have gone by since we all came togehter for our last all-staff luncheon and start to the Incredible Shrinking People summer weight loss campaign.

As several of us stood around weighing in yesterday it was amazing to hear the discussion about the extra baggage that was shed by a number of us during the past three months. What made it so amazing was that several people didn't think that they had shed any weight ~ in fact they were reluctant to weigh in cause they thought they had actually gained some poundage. After some friendly arm twisting those two reluctant souls (that will remain nameless) stepped onto the scale to discover that their combined weight loss was nearly 20 lbs. ~ WOW!!!

Well, we'll know later today as to who the winners will be. Thanks to everyone that participated and to all of you that supported the contestants with the challenging task of taking off a few extra lbs. or in my case several kilos! :)

We'll be sure to post the pix of the winners tommorow and we'll be sure to keep bringing you more info on our wellness efforts at SMMHC.

Stay tuned and be well! ~ G

I am my own expert guide through life.

Working out again.

Thought for the Day

I soar on eagle wings, high above the chaos of the world.

Laura's Art Expressions Posters

Art Expression's in the house!!! 

Fitness Group in Action @ the Multi-Generational Center aka Wellness Ctr

Video welcome of our new Blogger Jedi

Welcome our new blog Master.

Gustavo -- You now have full administrative privledges!  Use your powers wisely newly knighted Jedi Warrior. 

Milly/Adam of Yuma's Contribution -- Yuma Wellness Program

Yuma Wellness Campaign

Great info on physical activity benefits:

· Burn calories and reduce body fat
· Control and maintain your current weight
· Improve chronic medical conditions such as diabetes, high blood pressure, and heart disease
· Improve your fitness and ability to perform daily activities
· Prevent diseases such as osteoporosis and depression
· Reduce your appetite

RECOMMENDATIONS

Physical activity is divided into two types of activities for adults: aerobic activity and muscle-strengthening activity.
Aerobic activity can be of moderate or vigorous intensity. It is important to start with aerobic activities that are less intense at first, and work up to more vigorous activity.
While performing moderate activities (such as brisk walking), you should be able to talk but not sing. Vigorous activity requires taking a breath every few words.
You can also monitor the intensity of exercise by using your heart rate. The target heart rate during physical activity should be 60% - 90% of the maximum heart rate heart rate.
To calculate your target heart rate, use the following formula:
1. 220 (beats per minute) minus age = maximum heart rate.
2. Maximum heart rate multiplied by the intensity level = target heart rate.
For example, a 50-year-old woman exercising at 60% maximum would use the following calculation:
1. 220 - 50 = 170 (maximum heart rate)
2. 170 X 60% = 102 (target heart rate)
This is her target heart rate, regardless of the type of physical activity she elects to do.
Physical activity at 60 to 70% of the maximum heart rate is considered moderate intensity exercise. You can moderately exercise safely for a long period of time. It is best to start an exercise program with moderate intensity exercise.
The other type of physical activity is muscle strengthening exercise. Muscle strengthening can be done with a weight program, heavy gardening, or push-ups and calisthenics.
The amount of physical activity is very important to achieve health benefits. Any increase in activity is better than less activity.
The recommended amount of time spent doing aerobic activity is:
· 2.5 hours a week of moderate activity, increasing to 5 hours a week
· Or 75 minutes of vigorous activity, increasing to 2.5 hours per week
Muscle strengthening is recommended twice a week.

Try to do some form of physical activity at least three times a week. Increasing to four or five times a week is even more helpful. Spread out the physical activity through the week, rather than doing it on three or four consecutive days to reduce the risk of injuries.

People who have chronic medical conditions, are older, are pregnant, or have been very inactive may need to start with less activity and increase more slowly. Increasing both aerobic and muscle strengthening physical activity has benefits, even if you cannot reach your goals.

BENEFITS

Physical activity contributes to health by:
· Decreasing the risk for cardiovascular cardiovascular disease
· Reducing the amount of bone loss that is associated with age and osteoporosis
· Reducing the resting heart rate

Physical activity also helps the body use calories better, which helps with weight loss and maintenance. It can increase basal metabolic rate, and reduce appetite and body fat.

Physical activity should be done at a rate that is right for you. When you increase activity gradually in both intensity and time you are unlikely to have any side effects.

SMMHC 1st Annual Talent Show in Yuma

Ellyn's contribution --wellness news letters.

Wellness News Letters

http://www.wellnessproposals.com/wellness_proposals_free_wellness_newsletters.htm

Milly of Yuma's Contribution ----- Wellness Stats

Employees' Health Status

Researchers have looked at a large number of employee populations to determine the most common health risks. On the average, for every 100 workers in this country, 27 have cardiovascular disease, 24 have high blood pressure, 50 or more have high cholesterol, 26 are classified as being obese, 26 smoke, ten are heavy drinkers, 60 don't wear seat belts regularly, 50 don't get adequate exercise, and 44 suffer from excessive levels of stress. (See Table V.) Obviously, employee groups differ based upon their demographics. If you have employees with a low education level, a different racial mix, a different age group, more women than men, etc., your employee risks will differ. You can use these data, however, as a guide for determining what types of risks your employees may have and what programs to offer.

Table V

Risk Factors for Every 100 Employees

- 27 have cardiovascular disease

- 24 have high blood pressure

- 50 or more have high cholesterol

- 26 are overweight by 20% or more

- 26 smoke

- 10 are heavy drinkers

- 60 don't wear seat belts regularly

- 59 don't get adequate exercise

- 44 suffer from stress

Wellness/Lifestyle Links from Gustavo

Quarterly Health Initiative Topics and Kit Materials Archive

http://www.azdhs.gov/bhs/qhi/qhiarchive.htm

Preventing Heart Disease
http://www.nhlbisupport.com/chd1/lifestyles.htm

Celebrating Wellness Committee Agenda for 8/13/10

Celebrating Wellness Committee        Agenda for 8/13/10

I. Introductions…………………………………………….All

II. Wellness Kudos and Updates....…………………….Gustavo

A. SMMHC Cell Phone Policy

B. SLHI Wellness Collaborative

C. AJDPC Community Resources Event

D. Youth Leadership and Wellness Event

E. Smoking Cessation Campaign

F. Celebrating Wellness Newsletter

III. Celebrating Wellness Blog…………………………….Herb

IV. Art Expressions at the Recovery Campus…………...Laura

V. AJ Wellness Fair Update………………………………Denise

VI. San Pedro Valley Wellness Update……………..……Daniel

VII. Yuma Wellness Update…. ……………………...…….Mily

A. SAF & PAC Menus

VIII. Incredible Healthy People Campaign……….…………Denise

IX. Open Discussion and Wrap – Up……………………....All

Our Next Meeting will be on Friday, September 10th  ~ Same Time & Same Place ~

The bugs, the bugs, those darn bugs

I'm working the bugs out and improving the design and layout of the blog, your comments and suggestions are warmly and graciously appreciated.  Send your suggestions/links and ideas for postings to me at herbc@smmhc.org and don't forget the twitter page (working to kill those bugs now, raid hasn't worked).

http://twitter.com/SMMHCWELLNESS

Incredible Shrinking People Contest -- Summer Weight Loss Contest

Finally SMMHC's Wellness Blog's is up and RUNNNNNNING