Life only happens right here [the present moment.]  Everything else is fantasy.  This is where it’s unfolding.  And, when mindful, you possess full control…and your full womanhood.  As our thoughts, emotions, relationships…our interconnections, are allowed to fully impact ourselves and each other.

                                                Dr. Vivianne Tran

Our Brain Controls our Bodies, But Does our Mind Have to Control Us?

In the neurological nebulas of 100 billion firing neurons, is the mind.  The mind regulates our stream of consciousness, which includes an ongoing current of thoughts, perceptions, memories, and emotions.  It’s a constant flow of energy of which the mind is responsible for monitoring.

But, does the mind regulate our stream of consciousness quietly?  Absolutely not!  Cue: Self-Talk.   Self-talk is the internal dialogue of the mind as it goes about processing.  And, this internal voice can manifest as an upbeat, loving regulator, providing you with nourishing words and positive feedback.  Or, it can monitor the processes of your life rather cynically, negatively…sometimes our inner voices are altogether snarky; at times I wouldn’t even buy my own mind a beer at the bar.

The negative manifestations of the mind, or Self-talk, when attended to over and over can be a gateway to personal suffering- often in the forms of depression, anxiety, pain, or anger.  And it becomes what seems an unavoidable habit, a metaphorical ‘getting in bed with the Cynic’- repeating over and over, until life as a whole, feels lackluster.

 There is so much more to live…than thoughts of insecurity.  The potential is infinite.

                                                                           Dr. Tran

I had the honor of attending a unique workshop for women that not only addressed this type of self-talk related suffering, but guided us through the process of cultivating our own mindfulness.  Hosted by Amy Steel’s Journey’s Center of Wellbeing and presenter Dr. Vivianne Tran, the workshop entitled:  Women and Mindfulness; an Experiential Workshop

Broadening our Definitions

Dr. Tran opened the workshop with the question:  What is Mindfulness?

Pre-Tran, I would have deemed the academic definition of Mindfulness as sufficient:

The awareness that emerges through paying attention, on purpose and non-judgmentally, in the present moment.*

*Note- in this definition, there is nothing about mindfulness cultivating inner and outer appreciation; expanding our mind-body awareness; how it enriches relationships; or how practicing mindfulness transcends universally- impacting all.

I think Dr. Tran would say:  “We need to broaden our definitions.”  The academic definition simply cannot contain Mindfulness.

We were placed in a circle, a community of women upon a studio’s cork floor.   Slowly through discussion and practice, Dr. Tran breathed life into the definition of Mindfulness- until we bridged Mindfulness as a concept to how Mindfulness looks.

Walk the Walk and Catch the Self-Talk

I found the discussions on the negative manifestation(s) of Self-Talk particularly empowering.   Dr. Tran explained how the concept of Self is trained through our own behavioral expectations.  We are the ones with the expectations, and we are the only ones who can end the cycle of suffering.

The trick is to catch yourself, and notice when the negative talk begins.

Being Mindful of not only what you are thinking, but when you are thinking it, can be a hard trick to learn.  As Dr. Tran says, there are over 60,000 thoughts per day.  Ask yourself, How many of these thoughts are positive?  Is what I’m thinking now manifesting positively or negatively?  Am I treating myself with love and compassion, as I process this thought, idea or emotion?  

The second trick, which goes beyond tallying how much and when, but is learning to control what we think.  Being Mindful, and analyzing our expectations is another difficult prong to the fork when relearning a new behavior.

It is done in the moment, with a gentle, probing analysis of what you are thinking and how they figure into your own expectations.  Without guilt or other attached emotion, analyze your thoughts.   Are my expectations truly realistic?  Do my expectations involve another person?  What would a more positive interpretation look like?  Am I being overly attached?  Am I avoiding the issue?    

Appreciating is Mindfulness

Dr. Tran continued by elaborating on the power of Appreciation and Compassion.  If in the moment you catch yourself suffering/ruminating/etc., a beautiful way to become Mindful and to instantly release any suffering, is to fill your heart with Appreciation.

 When we are Mindful, Appreciation is automatic. 

When we Appreciate, we are being Mindful.

                                                           Dr. Tran 

 Try it!  Next time you feel yourself sliding down a funnel of negativity, start listing everything you appreciate.  Or, shift your focus to an appreciative quality the situation presents.  Focus on being compassionate to others.  You are instantly being mindful, and automatically reestablish your equanimity.

Of course, you may in two seconds revert back to the thought and ‘be off and running,’ which will require once more the internal process of:

1. Catching

2. Analyzing

3. Refocusing with Appreciation/Compassion

But, that is why they call it a Practice!  In order to grow and establish new behaviors, one must practice and return to Mindfulness, again and again.

Rose Hip, Lavender and Cherry Tea

For me, the Women and Mindfulness Workshop was something I found exciting and invigorating, and calming and relieving; I found my reaction was in a happy balance.  The time spent with Dr. Vivianne helped bring to my awareness what I think we all in some way seek- love, grace, compassion, acceptance, appreciation; these experiences are here for each of us, if we take the time and practice to attend to them.  We alone define our own states of existence.

Dr. Vivianne Tran’s Mindfulness Workshop shimmered through and above the academic definition of Mindfulness, and it gifted the moment to each of us.

Mindfulness is the smell of rose hip, lavender and cherry tea; the feel of the floor pushing back into the four corners of my feet; the taste of dark chocolate tantalizing with its sweet and bitter notes;  and the sound of a breath inhaling and exhaling, moment by moment, breath by breath. 

Thoughts from Journey’s Center of Wellbeing

Amy Steel

The reason this workshop was (is) important is because we get caught up in the many tasks of daily life and miss seeing the beauty of each moment individually.  I think of mindfulness not as a thing to do, but as a way to be.  If I can grow in my ability to fully appreciate each of my tasks, all of my interactions, every place I’m fortunate enough to be, I think my life will feel more full and rich.  Vivi is able to present the topic in such a user-friendly manner that I truly feel I have the ability to become more mindful.  It doesn’t feel like I need to overhaul my life to make this change.  It’s simple and attainable, something that really can make a difference in my daily life as a parent, in my career, and in all my interactions.  I believe this workshop is appropriate for everyone who has any inclination toward mindfulness or meditation.  It’s for anyone who seeks a tool for gaining perspective on any aspect of life, and anyone who has a desire to BE in this world in a more present, fully participatory way.

We absolutely have plans for future classes.

We intend to continue on deeper into the aspect of mindfulness with the first group of participants as well as offer additional beginning classes.

Mindfulness Techniques

Throughout the workshop, we were introduced to various techniques for cultivating mindfulness and strengthening our practice.     Daily practice unfolds uniquely to each person. ~Dr. Tran

Active Mindfulness- Radical Acceptance of the Moment:  By focusing on the cycle of the breath, you shift your attention in the moment to the body; through this  Mind-Body-Connection, you accept the moment for whatever it may be. 

Formal Meditation:  25 minutes of daily formal practice tangentially expands the informal practice of Mindfulness; learning to ‘quiet’ the mind is a very powerful tool.  Start with 5 minutes and work up.* 

* Meditative Practices often take some time to reveal their full potential; meditation requires revisiting, or returning, with a spirit of openness and curiosity, rather than forcing an outcome. 

Yoga:  a system of exercises or postures, coupled with breathing techniques and meditation that help cultivate a Mindfulness of the Body and strengthen the Mind-Body-Connection.   

Eating Mindfully: Bringing food, and the process of eating, to awareness can increase satisfaction and help get in touch with a broader version of yourself. 

journal

Life is busy. Life is messy. Life is imperfect. We are all probably familiar with these (or similar) statements. It is true – life can be hectic and those unexpected events have a way of throwing us off center. For some, it is a challenge to find a balance between family, work, and school. For others, we may experience difficult relationships with a co-worker, find themselves at the center of conflict, or are coping with a loss or financial concerns. Neither scenario is pleasant or easily overcome, but finding ways to create positive energy can provide opportunities to practice mindfulness and gratitude.

Research has consistently shown that practicing mindfulness and gratitude can lead to living life with a less critical perspective (Cleveland Clinic, 2013). In turn, we may be able to more willingly to accept life’s imperfections and move forward productively and positively.

As life becomes busy and our focus becomes narrow, it is easy to fall in to a habit of focusing on what went wrong during the day or what could have been better about a specific event. Instead of focusing on what needs to be improved, re-channel that energy to focus on what is right, what is good, and what you feel gratitude for experiencing. One of the most effective means for practicing mindfulness is with a gratitude journal. Consider it as an exercise of the mind and the soul. This is an activity I use with my students and although they resist at first, the results are extremely positive. As a starting point, select three to five things you are grateful for and write them down in a journal or notebook. These can be as simple as “I connected with an old friend” to as complex as a narrative. Keep it simple or dive right in – whichever approach is more you. Keep in mind – this is for you; it is a tool that allows you to be introspective and to thoughtfully process the good and focus on simple pleasures. How many of us don’t need gentle reminders of such things?

It is human nature to work, work, work. We have a predicable tendency to narrowly focus on what is simply in front of us rather than what is present around us. By taking five minutes each day or each week to reflect on the simplicity of those things that make life an experience rather than an existence, we control the positivity we see, feel, and subsequently share with others.

So, with that in mind challenge yourself to focus on the good and you will soon experience the benefits of self-renewal, positive energy, and a new life perspective.

In considering sustainability and wellness we must view it two ways.  Through one lens, we understand that our practices must be sustained over time if we are to benefit from them.  We must eat well, exercise, sleep, relax, pray…etc. with some regularity over time to truly create our healthiest selves.  Through another lens, the healthiest version of our environment must be sustained for us to optimize our individual health.  Our systems operate best with clean air, clean water, and clean food.

Our environment can support or hinder our wellbeing.  An optimal environment is often one with the healthiest natural elements.  It offers water, sun, plants, earth, vegetation, and views…exactly what we as humans need to live.  Every day we are presented with choices to show our dedication to sustainability of both our environment and our own individual wellness.

Ultimately, sustainability is an exercise in mindfulness.  Consider these questions in your own daily practices:

• When you’re exercising, do you enjoy the environment you’re in?  Do you choose activities you truly enjoy?  Might you incorporate a contribution to your community through your exercise program?  Ex: Pick up trash along your walk or participate in a fundraising race.
• When you’re eating, do you choose foods that taste good and nourish you?  Do you share meals with people you enjoy in an environment that feels healthy?  Might you make an effort to choose food vendors whose growth, delivery, and service practices you admire? Ex: Seek out Earth friendly restaurants or purchase local and organic when you can.
• When relieving stress, do you consider the nature and effects of any chemicals and/or substances on your health?  Do you find time and places which refresh and relax you?  Might you discover ways to involve appreciation for your environment in stress relief?  Ex: Take ten deeps breaths of our clean mountain air every day.

Every choice we make impacts someone, some thing, or some place.  Every choice is an opportunity to be mindful of our impact.  Every little step toward sustainability is a step toward wellness for our environment, our community, our family, and ourselves as individuals.

Now that the sun is shining (finally) and we are inching closer and closer to those warm summer temperatures, I thought this might be the right time to increase awareness of the many implications associated with exercise and athletic practice in the heat.

As “fitnovations” go, exercising in hot environments has become a pretty common practice among fitness fanatics. It is not unusual to see a wide array of exercise classes conducted in overly warm environments. Some believe that hot temperatures facilitate the removal of waste and toxins from the body by increasing a person’s sweat rate. Sweat – a simple mixture of water, electrolytes, and metabolic by-products – is not a toxin. Sweating is nothing more than the body’s physiological response to an increase in exertion or temperature. Just as a dog pants to cool himself, the human body produces sweat as a means of removing heat from the body. Simply stated – sweating is good, normal, and necessary, but it is hardly toxic.

That being said, there are several considerations when it comes to exercising in extreme temperatures. This is especially important for those athletes –recreational or otherwise – who train for a sport or competition during the later summer months. As the outside temperatures approach 86 degrees Fahrenheit, activity should be restricted. If the temperature approaches 88 degrees and above, activity should cease – this includes any outdoor practices. At temperatures greater than 100 degrees, we begin to see a decline in the functional capacity of the individual. In other words, the human body struggles to maintain blood pressure, core temperature, fluid balance, and normal muscular functions. Overall caloric expenditure is also negatively impacted. The ultimate result: heat illness and a significant decline in training (and/or competitive) performance.

So what do we do? Training must take place. Practice must go on. Luckily, there are some pretty simple guidelines to follow.

• If possible (and if it fits with your lifestyle), train in the earlier or later hours of the day. Avoid exercising during the hottest part of the day.
• Take advantage of shaded areas; the temperature is much cooler.
• Remember to wear light colored clothing made of synthetic material (rather than cotton).
• Drink water/fluids continuously and regularly throughout training and/or practice. Sports drinks are beneficial in long duration practice settings. The consumption of such a beverage helps the body maintain critical electrolyte balance and hydration levels.
• Keep an eye on the temperature! Cancel (or reschedule) practice if the temperatures rise to dangerous levels.
• Be mindful! If you or your athletes begin to exhibit signs of heat illness (cramping, dizziness, headache, etc.) stop exercising immediately and remove yourself and/or your athletes from the hot environment.

The human body is an efficient machine; however, the combination of extreme temperatures and exercise inhibits the body’s efficiency. Respect what the body can do – this includes taking the necessary precautions to facilitate optimal performance in an optimal environment.

The winter months – especially in Wyoming – can be brutal! Cold, windy temperatures often provide a nice excuse to stay huddled inside near the fireplace or comforted by a hot cup of cocoa. I’m more than certain all of us – even the health and fitness professionals – have felt this way a time or two! We are all human, right? But…I encourage us all to fight the urge to hibernate. Let’s face it – hibernation is not in our genetic make-up anyway! Winter is not the time to forgo our commitment to live actively – let’s leave that for the bears and other woodland creatures.

If we take some time to consider the benefits of getting outside in the winter (in manageable temperatures), we might find that exercising outdoors can be many things – adventurous, exhilarating, a cure for cabin fever, or even a way to connect to nature. Perhaps winter time presents the perfect opportunity to find new motivation to explore the outdoors and shake up the routine! Here are some ideas to consider.

• Snow Shoeing- take advantage of the beautiful surroundings and explore nature in winter.
• Cross Country Skiing – believe it or not, this is hard work!
• Ice Skating – a great activity for the whole family or a fun date night.
• Ice Fishing – a good way to challenge your fishing skills
• Sledding – find a hill or popular sledding area and just have some fun!
• Walking – invest in a pair of “Yaktrax”. These great inventions strap to the soles of shoes to improve grip and stability on icy or snow packed streets and sidewalks. These are found at many sporting goods and outdoor clothing stores. Check your local options.
• Winter Wonderland Photography – winter is a beautiful time of year. Use this time to capture unique photo opportunities.

Trying one or more of these activities is a good way to shake off the cold, put a fresh spin on the season, and create some fun family time, but remember, as with all activity, there are safety considerations and tips to think about before planning an outdoor adventure.

• Sunscreen – although it is winter and it is cold, overexposure from the sun still poses a threat. Remember to wear sunscreen that blocks both UVA and UVB rays (SPF 15 or higher). Use lip balm and sunglasses as well!
• Stay Hydrated – hydration needs don’t necessarily change just because the temperatures are colder. Remember to drink plenty of water before, during, and after activity.
• Appropriate Clothing – activity, even in cold weather, generates a lot of body heat. Dressing in layers that can easily be removed is best. Instead of cotton for the first layer, use a synthetic material that draws the sweat away from the body.
• Avoid Frostbite and Hypothermia – frostbite and hypothermia can quickly occur in colder temperatures. Know the signs of trouble and seek help immediately. To avoid this, pay attention to the wind chill, dress appropriately, and warm the hands and feet often.  Scarves and face masks work well to protect the face.
• Phone a Friend – if venturing out alone be sure to let someone know your route and when to expect you back. This is a critical factor in safe winter activity. The weather can quickly change and present unsafe conditions.

Winter is the season for snow, but it is also a great time to start a new journey and enjoy some good heart-healthy fun. Enjoy this time!

Almost daily I encounter people who lead the conversation with a breathless description of some current “news” event.  Again and again I hear people being “worked up” by the images and details they see repetitively on the TV and internet.  Do some of you remember when we had to wait until 5:00 every night to hear any news of the day?  Though I would never say we should not have access to news stories or should “put our heads in the sand,” I have come to believe we need to shield ourselves from the relentless barage of media “bad news.”

Why?  Well, it has become clear to me that one of the feelings we want to avoid most in life is Powerlessness.  Many of us have faced personal situations over which we had little or no control, such as child abuse, neglect, illness, losses, relationship break-ups, etc.  When we spend a lot of time focusing on world, and even local events, we intensify our feelings of powerlessness.  And truthfully, those events, which are several concentric circles away from our daily personal lives, fuel an anxiety and powerlessness with absolutely no benefit to us, causing us to worry about situations over which we have no say.

Plus the sensational “spin” of media stories, as well as the intensity of the repetitive images, impale our brains, over-activating our nervous systems’ fight or flight responses, triggering adrenalin and cortisol, much like if we were being chased by a mountain lion.  Health problems, such as high blood pressure and obesity, have been linked to excessive stress hormone activation in the body.  In addition, if you have a history of trauma, you may have a form of PTSD, even if relatively mild, which can be activated just by listening to an upsetting news story.

Another disturbing trend is Reality TV shows.  Some of the themes promote judgmental and exploitative attitudes and we can easily find ourselves thinking:  “that’s not me.  I’m just fine compared to that!”  Then we can lull ourselves into thinking we don’t need to work on our own unresolved issues, need for personal improvement, and habit change.

So…what’s my prescription?  When your stress response has been activated by a news story, calm yourself by lenghtening the exhale part of your breath.  Actually count the length of your inhale and exhale and focus on getting the exhale longer one second at a time.  Remind yourself that you are safe in this present moment.  In general, start to limit time with TV news/commentary and Internet home pages.  Skim and move on.  Take that time and shift your attention to positive input and activity.  You know the drill:  exercise, fresh air, positive reading or listening, engaging with family and friends.  Take up a new activity…music, yoga, art.    Loving and creating are the best antidotes to powerlessness and all the “bad news.”

Reference:  “Cortisol and Stress:  How to Stay Healthy,” Elizabeth Scott, M.S., @ About.com

Information is easy to find; a simple Google search can satisfy any curiosity. The internet is not the only source; magazines, infomercials, books, and celebrity endorsements all appear to be viable means of obtaining information, especially when it comes to exercise advice or facts. Having a variety of sources may seem helpful; in reality, it makes it difficult to determine the quality of information a given source offers. It is also difficult to differentiate between fact and fiction.

Each semester I receive frequently asked questions from students, clients, and colleagues. It is likely that many of you might wonder the same things when it comes to exercise. It is my goal today to bring truth to the common myths of exercise and activity.

1.      “Weight lifting makes women bulky.” One of the key ingredients for muscle growth is testosterone – a hormone that is found in high concentrations in men, not women. Some individuals are predisposed to developing significant muscle tone; however, this is not true for everyone. Women simply lack the chemical make-up required to “bulk up”. So please, do not be afraid to lift some weight!

2.  “If you stop lifting weights, muscle will turn to fat.” Just as lead cannot be transformed into gold, muscle cannot be transformed into fat. Both are separate tissues with very different functions. If a person stops lifting weights, muscle will atrophy and become smaller, but it will not turn into fat.

3. “Work out in the “fat burning zone” to lose weight. This is one I like to consider a “half-truth”. It is true – there is what exercise scientists consider to be a “fat burning zone”. This is the point at which lipids are being used as the primary source of fuel. Lipids are generally utilized at rest (including sleep) and during very low-intensity activities. Now, that part might be true, however, at lower intensity activities fewer calories are burned. In fact, the amount of calories burned in this “zone” are too low to initiate (or maintain) weight loss. If the goal is weight loss, a higher intensity activity is desirable. The overall goal should be to increase the heart rate and burn off a significant number of calories.

4. “Abdominal crunches result in a flat stomach.” Abdominal crunches are a great way to increase muscular endurance and strength. However, abdominal crunches will not necessarily flatten the stomach. In order to flatten the stomach, fat reduction must occur. This is achieved through a combination of cardiovascular activity, resistance training (to increase resting metabolic rate and muscle strength), and core (abs and lower back) training.

5. “If you exercise, you can eat whatever you want.” Wouldn’t this be great if it were true? Unfortunately, it is not. Exercising does allow flexibilityin the diet. It does not issue a person a license for eating recklessly. As long as foods are eaten in moderation (a slice of cheesecake or a cookie here and there), a fun and flexible diet is possible!

It is easy to find information, but it is not so easy to find truthful information. Remember to check the source and question the science behind it. As a general rule, if it sounds too good to be true, it likely is!

It’s January: cold, wet, muddy weather abounds. It is easy to hide on the couch sitting by the fire, drinking hot chocolate and reading a book.

We are often more sedentary in the winters, especially in Wyoming. So it is helpful to know how active you are as seasons change in order to keep you from gaining that extra few pounds of insulation during the winter.

Target heart rate chart

Here is an explanation to help understand all of the workouts and find out which is best for you.

ZONE 1: (Low Intensity) Burns 2-3 calories per minute in addition to your Daily Metabolic Rate.*

Activities include walking, yoga, house cleaning, low intensity yard work.

This zone is 50 to 60% of your maximum heart rate.

You will be able to carry on a full conversation in this zone, although you may be breathing a little heavier than usual.

Your workout in this zone is less intense and won’t give the most cardiorespiratory training benefits. But studies have shown that it works to help decrease body fat, blood pressure and cholesterol.

In this zone, the body derives it energy by burning 10% carbohydrates, 5% protein and 85% fat.

ZONE 2: (Fat Burning/ Moderate Intensity) Burns 4-5 calories per minute in addition to your Daily Metabolic Rate.*

Activities include fast walking, slow jogging (3.0- 4.5 treadmill pace for most), water aerobics.  This zone is 60 to 70% of your maximum heart rate.

You will be breathing heavier but will still be able to speak in short sentences.

In this zone, your body fuels itself with 85% fat, 5% protein, and 10% carbohydrate.

ZONE 3: (Cardio, Moderate to high intensity) Burns 6-7 calories per minute in addition to your Daily Metabolic Rate. *

Activities include fast jogging, running (5.0-7.0 treadmill pace for most), cycling, vigorous lap swimming, metabolic circuit classes, step aerobics, kick boxing.

This zone is from 70-80% of your maximum heart rate.

You will be breathing very hard and able only to speak in short phrases.

This is the zone to aim for when training for endurance. It spurs your body to improve your circulatory system by building new blood vessels, and increases your heart and lung capacity.

Aiming for 20 to 60 minutes in this zone is believed to give the best fitness training benefits.

You burn 50% of your calories from fat, 50% from carbohydrate, and less than 1% from protein.

ZONE 4: (Anaerobic, High Intensity) Burns 8-9 calories per minute in addition to your Daily Metabolic Rate. *

Activities include fast running, High Intensity Interval Training (HIIT), Running, Rowing or Biking Sprints, Sustained Plyometric Workouts.

This zone is 80 to 90% of your maximum heart rate.

You will be unable to speak except a single, gasped word at a time.

This intense exercise will improve the amount of oxygen you can consume (also known as VO2 Max).

Workouts in this heart rate zone should be in the 10 to 20 minute range, or part of an interval training workout.

The body burns 85% carbohydrates, 15% fat and less than 1% protein in this zone.

ZONE 5: (Red-Line Zone) Burns 10-11 or more calories per minute in addition to your Daily Metabolic Rate. *

This zone should only be attempted by someone with a good foundation of physical fitness. Activities include High Intensity Training , Advanced level sprints.

The top zone is from 90 to 100% of your maximum heart rate. You can’t go any higher, and most people can’t stay in this zone for more than a few seconds or minutes.

You will be unable to speak except for gasping single words.

This zone should only be used for short bursts during interval training, where you work intensely for a minute and then drop back down to a lower intensity for several minutes, and repeat. Some Interval workouts will hit red line for 10-20 seconds with periods of recovery added in to maintain an average ZONE 3 or 4 throughout the workout.

Target heart rate chart

Note the * above regarding calorie burn: Calorie burn rates are based on a 150-200 lb person.

work force fatigue

Even if we don’t have a social service-type job, most of us have to deal with people and agendas of at least one organization in our work settings on a daily basis.  Therefore, we all can be subject to the stresses of “work fatigue,” or “burn-out.”

WHAT ARE SOME SIGNS OF “WORK FATIGUE?”: 1) frequently irritable, frustrated, anxious, isolative, and/or plagued by a pervasive negative attitude you just can’t shake; 2) apathetic, bored, detached, even depressed, especially on the way to work or when you think about work; 3) starting to function below your potential, such as “cutting corners,” making more mistakes, avoiding tasks, being late; and 4) physical decline, such as insomnia, fatigue, aches and pains, getting sick more easily, heart palpitations.

(NOTE:  Since many of these issues can also be signs of more serious health or mental health problems, it is always advisable to seek consultation with your healthcare professionals.)

WHAT CAN MAKE YOU VULNERABLE TO “WORK FATIGUE?”

1) job not a good fit for your skills and interests; 2) not enough support in the workplace to help you do your job well and feel validated; 3) tendency to overcommit, overly caretake, enable others to “not pull their own weight;” 4) time pressures, long hours, short-staffing; 5) tensions with co-workers, competitive dynamics; 6) conflicts and power struggles between and among bosses, colleagues, clients.

This is NOT an exhaustive list, but doesn’t the description sound like almost everyone’s workplace? It’s true…depending on your work setting and your role, there can be multiple stressors pushing and pulling at you on a regular basis…and those stresses can take their toll on your physical, mental, and emotional well-being.

WHAT CAN YOU DO TO COMBAT “WORK FATIGUE?”

This can be a complex, highly individual prescription, but I can recommend some basic interventions:  make a gratefulness list; take 6 deep breaths with lengthened exhales periodically throughout your day; do something active/outside during lunch or breaks; visualize success; stop doing what doesn’t work; try on the idea of accepting what you can’t change in others or your setting; no matter how scary or impossible it may seem, consider a job or career change and begin to plan small steps to get there; re-connect with the world outside your work; take the risk to say “no” and assert your needs; take responsibility for your own feelings/actions – admitting mistakes may seem scary, but typically people will increase their respect for you; realize your feelings are valid, but behaviors may have to be altered; write out a script before you confront someone; talk with a trusted friend, therapist, or mentor about your thinking process regarding your work situation.

In addition, here are 8 questions you can ask yourself: 1) have I correctly identified what’s bothering me? 2) am I thinking in “all or nothing” terms? 3) am I assuming every situation is the same? 4) am I assuming the worst? 5) am I making an unrealistic or unfair comparison? 6) do I have the evidence to support my conclusions? 7) am I blaming myself for something beyond my control? am I over-reacting because of something from my past?

Since we spend so many hours of our lives at work, it is important to make work stress management a priority in our efforts at overall wellness.  Hopefully this article is a helpful jumpstart for the new year!

Reference:  STRESS FREE FOR GOOD, Luskin & Pelletier, c. 2005.

Fish oil

Eating fish has long been associated with many positive health outcomes. More recently, fish oil supplements have become a popular way for individuals to try to take advantage of some of these health benefits. Past research has generally been supportive, but the newly released results of a few large studies are calling this practice into question.

The ORIGIN study – a randomized clinical trial investigating cardiovascular outcomes – followed 12,536 individuals for over six years and found little significant differences between those that supplemented with fish oils and those that did not. A few months later a meta-analysis of twenty randomized trials (nearly 70,000 participants in total!) similarly found no cardiovascular benefits of fish oil supplementation. Researchers here concluded that the findings “do not justify the use of omega-3 as a structured intervention in everyday clinical practice or guidelines supporting dietary omega-3 polyunsaturated fatty acid administration”.

Previous research had also linked fish oils with different markers of brain-health, which makes sense because DHA (a type of omega-3 that is rich in fish oils) is the most prominent fatty acid in the brain—especially in key regions responsible for memory, language, and thinking. The Cochrane Review, however, examined randomized controlled trials with a total of 3,536 participants and found no significant difference in brain function between those that supplemented with fish oils and those that did not.

So should you toss all those fish oil capsules into the garbage? Probably not, but you might want to more carefully consider their cost in relation to potential benefits. Though fish oils are still associated with a reduced risk for a number of negative health conditions this recent research is quite strong, and tells us that fish oils may not be the magic bullet that many previously thought.

What we do know is that eating fish—the whole fish—is certainly a good thing. Despite the best efforts of science to put nutrients into pill form we continue to find that we can’t quite match Mother Nature—at least when it comes to wholesome, nutritious food.  In addition to their healthy oils, whole fish is also a good source of lean protein, vitamin D, selenium and probably a number of beneficial compounds we have yet to identify. The American Heart Association recommends eating at least two servings of fish each week—preferably fish high in omega-3s such as mackerel, salmon, trout, and tuna.

When choosing your fish consider using one of the guides available to help make sure your fish is nutritious, safe, and sustainably harvested. Fish are not immune to the pollutants in our environment, and some fish are contaminated with heavy metals (mercury), chemicals (PCB’s) and pesticides (DDT). The Monterey Bay Aquarium Seafood Watch and Environmental Defense Fund Seafood Selector are both great guides.

Wild-caught Alaskan Salmon is a great choice and one of my personal favorites. The following is my go-to recipe for salmon:

Grilled Cedar Plank Salmon with Garlic and Dill

1 whole fillet of salmon – skin on (about 3lbs)

6 Tbsp. extra-virgin olive oil

4 large garlic cloves, minced (~2Tbsp)

¼ cup minced fresh dill

Soak an untreated cedar plank in water for at least one hour (longer if you have the time). You will want to weight it down with something heavy (brick or large rock) so that it stays submerged. I buy my cedar planks at the hardware store – 6 foot lengths of 1” x 6” untreated fence pickets – and cut them into 18” lengths.

When ready to grill, either build a charcoal fire in half the grill or turn grill burners on high for 10 minutes. Meanwhile, score the salmon (not through the skin) every 3 inches or so. Mix the oil, garlic, and dill and rub over the salmon and into scored areas to coat.

Place soaked cedar plank on the hot grill grate, close lid, and watch until the grill starts to smoke—maybe 5 minutes. Put the salmon onto the hot plank and move off direct charcoal heat or turn the burners to low. Cook until salmon is opaque throughout, usually 20-30 minutes. The USDA recommends that fish be cooked to an internal temperature of 145 degrees for safety (this may feel a bit overdone to some). Let rest 5 minutes and serve. Make the best use of that hot grill and pair this with a grilled vegetable medley.

Kentz Willis, M.S., is the University of Wyoming Extension Educator in Nutrition and Food Safety for Northeast Wyoming. He can be reached via email at kwillis3@uwyo.edu