I f “try again tomorrow” is your strat-

egy to control holiday overeating,

then you need a better battle plan.

Helpful tips can be found on over 350

blogs. Example tips: 1) Know the weight

you want to be and see that number in your mind as you eye-

ball any holiday food item you must resist. This strategy uses

“opposing forces” to reduce desire. 2) Brush your teeth as

soon as you want to stop eating. This triggers decreased de-

sire. 3) Drink water prior to eating. It can reduce hunger. 4)

Wait 20 minutes before eating a second helping of anything

considered yummy. Delay can turn to distraction and save the

day. Find ideas on other blogs by searching http://

www.google.com/blogsearch.

I magine the Rockettes not

smiling or Disney World

employees appearing

grumpy. Would these busi-

nesses be successful today?

Research shows a smile is a powerful lever with big returns,

even financial ones. You can’t fake a smile for very long, so it

must be fueled by a positive disposition, a desire to serve, and

a belief in what you are doing. To smile more often, an abso-

lute must is reading what it will do for you. Start with http://

www.wikihow.com/Smile. You’ll quickly develop a smile-a-lot

mind-set. Practice smiling using jokes or happy thoughts as

anchors. You’ll soon find yourself smiling more at work.

I f you’re 50 years of age

or over and planning to get

fit, lose weight, and start feeling better next year, head to

http://go4life.niapublications.org. The new service is from the

U.S. National Institute of Aging at NIH (National Institutes of

Health). Go4Life has bountiful resources and features to set

course for a new you in 2012. Log in for free and create your

personal goals, learn about exercise and health; get free re-

sources including exercise DVDs and virtual coaching help,

and get all your wellness questions answered in one place.

The website even has a section for family members and tips

for how they can do a better job supporting you.

Important notice: Information in EAP News is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact an employee assistance or other qualified professional. Source URL’s may be abbreviated for convenience and are case sensitive.

L ose 67 extra calo-

ries per day drinking tea? Yes. More proven metabolism

boosters and calorie burners include: 1) Don’t skip break-

fast. 2) Eat smaller meals more often. 3) Add weight lifting to

build muscle. 4) Drink ice-cold water throughout the day. 5) Get

more sleep. 6) Break your exercise routine into two periods dur-

ing the day. 7) Exercise first thing in the morning, and get your

doctor’s okay before starting an exercise routine. Learn more at

http://tiny.cc/tea-time.

A Newsletter for Employees and their families

“Go4Life” Program Will Get You There

Behaviors that Burn More Calories

The Secret Is to Smile

Tips on Avoiding Overeating

From the Blogosphere . . .

Winter 2012

Y ou can make it easier for

veterans returning to work

by knowing more about the

myths and misconceptions they

face from many around them after

they come home. For example, a

straightforward “thank you for

your service” is a meaningful

statement for a vet. It needs no

elaboration. Don’t assume all veterans have posttraumat-

ic stress disorder (PTSD). Likewise, do not speak to vet-

erans as if they are fragile or “on edge.” Treat them with

respect like any other individual and do not relate to them

as unfortunate or needy citizens. Be aware how the third

or fourth month home for a veteran can be the toughest.

This is when depression is most likely to emerge. Depres-

sion, not PTSD, is a more common postwar experience.

Assist veterans in accessing proper health resources if

needed, and remember that veterans want things to get

back to normal as quickly as possible. Responding to

them as normally as possible is what aids this process.

Source: National Organization on Disability

N o one can guarantee that

your teenager won’t be

influenced by peers to con-

sume alcohol someday, but you

can reduce the risk. Communication is the key, not just for a direct

message of disapproval, but also for its ripple effect on peers. Simp-

ly being firm and saying you do not want your child to consume al-

cohol reduces risk. Say nothing and risk will increase. The same

goes for marijuana. Being a watchful parent can create a “repellent”

effect, because alcohol-using peers who would otherwise call with

invitations to drinking events may bypass your child. You may get a

reputation as a strict parent, but the payoff can be immeasurable.

Start early by sharing information about the effects of alcohol with

your child. Do not omit risk of death from overconsumption. Tragic

news stories easily provide testament. Many parents resist being

firm about teen abstinence. They fear being seen as uncool or con-

tributing to their child’s decrease in popularity. Reject this thinking. It

is not safe or legal for a teenager to drink alcohol. More steps: Be

aware of what your kids are doing, where they are, where the phone

numbers of friends’ parents are, and who is accompanying them

when they leave point A and go to point B. Some parents think this

is too much “watching” or “helicoptering,” or that it interferes with

their busy schedules. Do you?

I t’s not about whether you can

disagree with the boss, it’s about

how you disagree that counts.

Most bosses want to hear from sub-

ordinates. To disagree with style,

first understand your boss’s outlook

and try to analyze issues from his or

her perspective. If you do that, your

demeanor will demonstrate empathy and your approach to sharing

differences will appear instantly “team-like.” Lose the fear and don’t

stay quiet. Instead, develop a personal approach that you’ll use

now and in future boss situations. Don’t make stark declarations

about how you are right. Instead, formulate questions that are non-

threatening: “Just to clarify where we stand right now…” “As I un-

derstand it, the developments leading up to this point are…” “Let

me make sure we’re on the same page…” Follow these statements

with your idea or thinking or with a contrasting point of view.

EAP News Winter 2012

H ave fun this holiday

season, but realize that

many opportunities for

positive employee interaction

beyond the workplace include

a higher risk of sexual harass-

ment. Employer-sponsored

events characterized by less-

formal communication, off-site travel experiences, and

employee gatherings where alcohol is consumed are es-

pecially notorious. Examples include training events, intra-

mural sports, holiday parties, and after-work mixers at

restaurants. These settings require self-awareness and

professionalism as guides for behavior. Negative conse-

quences for your career and reputation can ensue from

crossing social boundaries that are perceived by others to

be sexual harassment. Know the difference between a

coworker with whom you have a personable relationship

and a personal friend. Different rules apply.

Disagree with Your Boss in Style

Self-awareness and Preventing Sexual Harassment

What Returning Veterans Want

Alcohol Use Prevention and Parents

T he New Year brings hopes, dreams and plans for the coming year. It is a time

when people make resolutions for things they want to achieve whether it is to lose weight, exercise, save money or plan for the future. While most people make personal goals, the new year is also a time to make goals for your work life as well. These goals may include improving work relationships, increasing satisfaction at work, increasing productivity or working towards a promotion . Remember, we spend one-third of our lives at work! You may want to try some of the following work resolutions: Learn new skills To prevent burnout and increase your chance of advancement, learn some new skills. Investigate which skills would help you obtain a promotion or work towards your dream job. Make a resolution to learn something new.

Get organized If your desk is a mess or your work schedule is too chaotic, spend some time cleaning and organizing. The time you take to do this at the beginning of the year will reduce your stress and increase your productivity. Try to build time into your day or week to keep your desk free of clutter and organize your work. Structure your time Are you wasting time checking voice mail, email or social media throughout the day? Try to set aside one or two times during the day to respond to emails to avoid distractions. Are you avoiding the tasks you don’t like?

If you get the difficult tasks out of the way or schedule them daily, they are more likely to get done. Take daily breaks Try to use a few minutes every few hours to take a break. If you sit at a desk, get up and stretch or go outside for a breath of fresh air. If you work on your feet try to sit down for a minute or two, breathe deeply, stretch, or close your eyes for a minute. If you are able, have a healthy snack, drink a glass of water. Keep a to do list While having a list of to do items may seem overwhelming, it can keep you organized and create a sense of accomplishment when you check items off. Try prioritizing items with colored pens or highlighters and remember to put the difficult items at the top so they are more likely to get done. Be careful not to write down too many items or you may avoid the list altogether!

Workplace Goals for the New Year

Relationship difficulties

Personal problems like stress, anxiety and depression

Work problems

Drug and alcohol issues

Family problems

Legal and financial referrals

And more… The Employee Assistance Program provides confidential assistance for you and your dependents at no cost to you. If you require ongoing counseling, we will refer you to a provider in your community and will make every attempt to find you a resource that is covered under your insurance plan or on a sliding fee scale. Sometimes taking the first step to ask for help is the most difficult. Our experienced professional counselors are only a phone call away. The EAP is easy to use and available 24-7 at 425-454-3003 or 1-800-648-5834. You can find us on the web at www.fee-eap.com Please call us for your user ID and password.

The EAP Can Help With...

1. Save as much as you can as early as you can. Though it’s never too late to start, the sooner you begin saving, the more time your money has to grow. Gains each year build on the prior year’s- that’s the power of compounding, and the best way to accumulate wealth. 2. Set realistic goals. Project your retirement expenses based on your needs, not rules of thumb. Be honest about how you want to live in retirement and how much it will cost. Then calculate how much you must save to supplement Social Security and other sources of retirement income. 3. A 401(k) is one of the easiest and best ways to save for retirement. Contributing money to a 401(k) gives you an immediate tax deduction, tax-deferred growth on your savings, and -- usually -- a matching contribution from your company. 4. An IRA also can give your savings a tax-advantaged boost. Like a 401(k), IRAs offer huge tax breaks. There are two types: a traditional IRA offers tax-deferred growth, meaning you pay taxes on your investment gains only when you make withdrawals, and, if you qualify, your contributions may be deductible; a Roth IRA, by contrast, doesn't allow for deductible contributions but offers tax-free growth, meaning you owe no tax when you make withdrawals. 5. Focus on your asset allocation more than on individual picks. How you divide your portfolio between stocks and bonds will have a big impact on your long-term returns. 6. Stocks are best for long-term growth. Stocks have the best chance of achieving high returns over long periods. A healthy dose will help ensure that your savings grows faster than inflation, increasing the purchasing power of your nest egg. 7. Don't move too heavily into bonds, even in retirement. Many retirees stash most of their portfolio in bonds for the income. Unfortunately, over 10 to 15 years, inflation easily can erode the purchasing power of bonds' interest payments. 8. Making tax-efficient withdrawals can stretch the life of your nest egg. Once you're retired, your assets can last several more years if you draw on money from taxable accounts first and let tax-advantaged accounts compound for as long as possible. 9. Working part-time in retirement can help in more ways than one. Working keeps you socially engaged and reduces the amount of your nest egg you must withdraw annually once you retire. 10. There are other creative ways to get more mileage out of retirement assets. For instance, you might consider relocating to an area with lower living expenses, or transforming the equity in your home into income by taking out a reverse mortgage. Source: www.money.cnn.com

Tips for Planning for your Retirement