Is the term “work-life balance” a misnomer? For many people,the demands of work and life do not balance out. Yet CharlesDuhigg, author of the book Smarter, Faster, Better offers a different perspective about balance. Duhigg states “It’s aboutgetting things done without sacrificing everything we careabout along the way.”1 He goes on to explain that people who are productive and lead meaningful lives engage indeep thinking about what matters. To wit:

Draft your own definition of success. Write out a person-al statement of what success means to you. Does it meanspending quality time with your family, making more money,or being a team player at work? Your definition of successmay be different from other people. But it’s important thatyou trust your own intuition to guide you.

Think about what is important to you now. Carve outsome quiet time to reflect on your priorities, and write themdown. Be specific, such as, “eating dinner with the family,” or“seeing my mom at least once a month.” Post your priorities inprominent places and schedule time for as many as possible,including self-care and time with supportive, loving people.

Practice saying “no.” In the article “21 Ways to ‘Give GoodNo,’” author and sociologist Dr. Christine Carter givesadvice on how to graciously say no to requests thatdon’t fit.2 Give yourself permission to assert yourown needs and wants in order to build your personal sense of control and confidence.

Create systems to hold yourself account-able. Regularly have lunch with a friendwho knows your priorities, keep a daily gratitude journal, or practice mindfulness to reflect on what’s important to you.

Take recess!3 Play increases our productivity and positiveemotions. Remember the anticipation in elementary schoolwhen recess approached? Add consistent small breaks toyour daily routine. Get away from the office, even if only for afew moments. Unplug, breathe, and enjoy the little things.

1 Newman, Kira M. “You Can Be More Productive Without SacrificingHappiness.” Greater Good. Berkeley Greater Good, 29 Apr. 2016. Accessed onthe web. 15 Sept. 2016.

2 Carter, Christine. “21 Ways to Give Good No.” Greater Good. Berkeley GreaterGood, 13 Nov. 2014. Web. 15 Sept. 2016.

3 Carter, Christine. The Sweet Spot: How to Find Your Groove at Home andWork. New York, Ballantine, 2015. Print.

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"Life Is a Journey. Have Some Fun."Vo l . 3 6 , N o . 7 N o v. 2 0 1 6

Finding Your Work-Life PrioritiesSubmitted by: Susan Pickering, MEd, LPC, Employee Assistance Counselor at UA Life & Work Connections

Introduction to the University of Arizona's Flexible WorkArrangements GuideSave the Date: February 15, 2017

Workplace expectations are diverse andvaried on how and where work is per-formed. Join Human Resources — Life & Work Connections colleagues to learn about UA’s flexible work arrange-ment considerations that can lead to successful planning and practice. Visit the Professional Development Seriespage to register and for time updates. Call 621-9870 to discuss flexible workquestions.

Individual Employee HealthScreeningsNovember 17, 2016

Registration required. Please register on-line at https://lifework.arizona.edu/wsw/health_screenings_worksite_wellness.

This program is for employees eligible for full benefits. The screening includesblood pressure; total cholesterol andHDL; body composition; cardiacendurance step test; nutrition, fitness, and resilience consultation. If you areconcerned about your risk for diabetes,you may also have the A1c diabetesscreening for $10. This screening meas-ures your long-term glucose levels. Allblood tests are done with a finger-stickand do not require that you fast.

Metabolic Syndrome ScreeningLife & Work Connections offers this freescreening for UA employees eligible for full benefits. The screening includestests for the five factors evaluated formetabolic syndrome: blood pressure,waist circumference, fasting blood glu-cose, fasting triglycerides, and high-density lipoprotein (good cholesterol).Registration is required. Please registeronline at https://lifework.arizona.edu/wsw/metabolic_screenings_worksite_wellness.

Mark Your Calendar!Department ScreeningWe will come to your department forgroups of 12 or more to screen for bloodpressure, total cholesterol/HDL, bodycomposition, and diabetes. Please call626-4760 to schedule a departmentscreening or for more information.

Maintain No Gain Holiday ChallengeLife & Work Connections is partneringwith the YMCA of Southern Arizona tooffer this 8-week holiday challenge. Thegoal is to maintain weight over the holi-day season through once a month weightchecks, support, and ideas to encouragehealthy nutrition, physical activity, andstress-reduction. Participants who main-tain or gain no more than 2 pounds overthe holiday season qualify for the prizedrawing on January 9, 2017. “Maintain, NoGain Holiday Challenge” weight checkdates, locations, and times can be foundat https://lifework.arizona.edu/wsw/availableclasses/weightchallenges.

Maricopa County Employee WellnessLife & Work Connections offers work/lifeand employee wellness programmingevery month at the Phoenix BiomedicalCampus. Check https://lifework.arizona.edu/wwa/offcampus for the schedule. Contact Jodi Charvoz, Registered Dietitian Nutritionist and ACE Personal Trainer, to schedule a nutrition and/or fitness consultation at jcharvoz@email.arizona.edu.

Resistance Bands for StrengthClassesWednesdays: Student Union, CopperRoom (4th floor), noon to 12:40 p.m.

Wednesdays: University ServicesBuilding (USB 216), 12:30 p.m. to 1:00 p.m.

https://lifework.arizona.edu/wsw/strength_training

Nutrition and Fitness CoachingCall Cindy Davis, MS, RDN, at 621-4601 orJodi Charvoz at 626-4760 to schedule anappointment or for more information.

Childcare and Family ResourcesFor information on the Childcare VoucherProgram, email lwcvoucher@email.arizona.edu or call 621-4365. To dis-cuss the Sick Child and Emergency/Back-Up Care Program, call 621-4365. Visit lifework.arizona.edu for forms,guidelines, and detailed information.

For a personalized phone or in-personconsultation on lactation, changing table,infant/toddler, preschool, or school-agecare resources, call Caryn Jung, MS, at621-9870.

Elder Care and Life Cycle ResourcesCall Caryn Jung, MS, at 621-9870 torequest a personalized phone or in-person consultation to discuss area andnational elder care and family caregivingreferrals.

Work/Life IntegrationLearn about the University’s guide onflexible work arrangements, related work-place and workforce issues, and strategiesfor coordinating work/life matters, by call-ing Caryn Jung, MS, at 621-9870.

Consultations and SupportFree, voluntary, and confidential consul-tations, informal assessment, referral, orbrief problem solving support. Employeescan be seen for any reason, includingalcohol, substance abuse, stress manage-ment, parenting, relationship, depression,anxiety, and more. Call 621-2493 to sched-ule with Susan Pickering, MEd, LPC, orDave Swihart, MC, LPC.

Supervisor ConsultationRegarding individual and work groupissues. Call for an appointment. 621-2493

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GetMoving:

Learn more about GetMoving: atNov.HopeHealth.com

”

“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.— Lee Haney

Get moving and gain controlof your glucose levels

You can look good, be comfortable, and not spend a fortune when you exercise:• Determine a budget. How much total can you, or do you, want to spend?

• Select bottoms in basic, solid colors and tops in fun patterns. This makes mixing and matching easy.You can wear a single pair of black running shorts with many different tops.

• Choose accessories (hats, dark sunglasses, socks, vests) that you can use every day and get extra mileage from them.

Individuals with diabetes who want to keep their blood glucose in check may want to exercise regularly.Exercise can lower blood glucose in the short term. And, when you’re regularly active, you can lower your A1C level (your average blood sugar level for the past two to three months).

During and after activity:• Insulin sensitivity increases. Your cells can better use any available insulin to take up glucose.

• Contracting muscles stimulates another mechanism that allows your cells to take glucose and use it for energy whether insulin is available or not.

Get familiar with how your blood glucose responds to exercise. Check your blood glucose level before and after exercise to help you see the benefits of activity.

For ideas on preventing injuries, dehydration, and hypoglycemia when exercising, go to Nov.HopeHealth.com/exercise. Source: American Diabetes Association

Fiscally and fashionably fit

Defeat Diabetes

Commute to work?Don’t just sit thereTurn travel time into muscle-toning time. Try the “ab vacu-um.” Pull your belly intoward your spine. Whileholding it tightly, suck absupward (as if you are tuckingthem under your rib cage).Hold for five to 10 seconds,but don’t forget to breathe.

Proper posture can be powerfulTo boost energy levels, sit up straight with your feetdirectly under your knees.Slouching requires musclesto work harder to hold upyour body, which can lead to feelings of being tired.

PHYSICAL HEALTHTheWholeYou:

© HHI4 Learn more about TheWholeYou: at Nov.HopeHealth.com

See page 8 —

See how you can link to Cool Tools & Resources to learn more about the topics in this issue!

StockYourToolBox:

”“The way you think,

the way you behave, the way you eat, caninfluence your life by 30 to 50 years.— Deepak Chopra

Driving with diabetesIf you have diabetes, check-ing your blood glucose levelbefore you get behind thewheel may help to keep yousafe, as well as others on theroad. Fluctuating blood sugarlevels can lead to dizzinessand confusion. The averagedriver with diabetes has a19% increase in risk for amotor vehicle collision compared to people with-out diabetes.Source: National Highway Traffic SafetyAdministration

Say sayonara to cigarettes, cigars, or pipes once and for allEach year, 3 millionAmericans quit smoking. It can seem overwhelming,but if you decide you wantto stop more than you wantto continue smoking, you’vetaken the first step. For moreon quitting smoking, go to Nov.HopeHealth.com/ quitsmoking.

Could you have diabetes?But… one out of every four people with diabetes doesn’t realize he or she has the condition. What’s more, another 86 million U.S. adults — more than one in three people — have prediabetes, meaning their blood sugar levels are higher than normal but not high enough to be classified as Type 2 diabetes… yet.

Common diabetes symptoms:• Urinating often • Feeling very thirsty• Feeling very hungry — even if you are eating• Extreme tiredness • Blurry vision• Cuts/bruises that are slow to heal• Weight loss — even if you’re eating

more (Type 1)• Tingling, pain, or numbness in the

hands/feet (Type 2)

To find out if you may be at risk for Type 2 diabetes, take a quick assessment by going to Nov.HopeHealth.com/diabetesquiz.Sources: Centers for Disease Control and Prevention; American Diabetes Association

The flu bug lasts longer thanyou may think

More than 29 million Americans have diabetes, according to estimates.

That means you may be able to pass on the flu to someone else before you know you’re sick, as well as while you’re sick — and even afterward.

• Most adults may infect other people beginning one day before symptoms develop and up to five to seven days after becoming sick.

• Children may pass the virus for longer than seven days.

The take-away? During the flu season, take all precautions (including proper hand washing and not sharing personal items with others) because you never know who may be sick.Source: Centers for Disease Control and Prevention

Defeat Diabetes

Flu symptoms start one to four days after the virus enters the body.

© HHI5

TheWholeYou:Emotional/Mental Health

Learn more about TheWholeYou: at Nov.HopeHealth.com

”

“Don’t let yourself fall;you gotta pick yourselfright up and strive to do better and be better!Think positive. Don’t letthe diabetes controlyou! You control thediabetes! Be strongbecause some waysmight be tough but you are tougher!— Tiffany Danczak

Being that friend when one is really neededAlmost 44 million adults inthe United States experiencemental illness in a given year.What’s more, one in five chil-dren ages 13-18 has or willhave a serious mental illness.Support from family andfriends can help individualsbetter deal with their condi-tions. To learn what you cando, go to Nov.HopeHealth.com/friend.Source: National Alliance on Mental Illness

Surviving siblingrivalry without raising your bloodpressureDon’t compare children.Discourage tattling. Encourage children to work out their differencesthemselves. Don’t show a preference for one child oranother. When you must scold or punish a child, do it with the child alone in a quiet, private place.

You’ve probably already heard: The presidential election is Nov. 8. Here are a few strategies to try to handle potentially uncomfortable campaign comments and discussions if you don’t want to engage in political dialogue.

• Take the change-the-subject approach: Start talking about something else, preferably non-controversial, if politics is brought up.“Hey, on a different note, have you checked out that new café just down the block? I’ve been meaning to go give it a try.”

• Use the professional-exit excuse. Recognize that you’re at work and you have work to do. “Gee, look at the time. I need to run an errand before my lunch break is over,” or “I need to get back to my desk for a call/finish up that report/etc.”

• Try the direct/firm tactic. Simply ask the other person to stop talking about politics. “I’d rather not talk about politics at work.”

Tell negativethoughts to

shut up

Putting politics aside

It’s easy to think negativelyat times, particularly whenyou have a health condition,such as diabetes, and are notsure what to do. Don’t letyour inner critic get the bestof you, though.Defeat Diab

etes

Learn to turn negative internal comments and phrases into positive affirmations.

Be aware of negative thoughts that creep into your mind throughout the day. Pause for a moment and flip the comment into a positive one. The more you practice, the more natural positive thinking will become.Source: “Everyday Healing: Stand Up, Take Charge, and Get Your Health Back… One Day at a Time,” by Janette Hillis-Jaffe

Negative PositiveI can’t live without sugar. I don’t need sugar.

I eat healing food that nourishes my body.

I am undisciplined. I am disciplined. I have a powerful mind.

There is no way out of this situation. I can get help and figure this out.The possibilities are endless.

6 © HHI

FiscalFitness:

Learn more about FiscalFitness: at Nov.HopeHealth.com

See page 8 —

See how you can link to Cool Tools & Resources to learn more about the topics in this issue!

StockYourToolBox:

”“Don’t tell me where yourpriorities are. Show mewhere you spend yourmoney, and I’ll tell you what they are.— James W. Frick

Billions of dollars offree assistance justwaiting to be usedDid you realize that morethan 2,500 federal, state, andprivate benefits programs are available to help individ-uals 55 and older pay for prescription drugs, health care, utilities, and other basic needs? Find out what help may be available inyour area by going to the National Council on Aging’s BenefitsCheckUp.org site.

Before you click and electronicallysubmit that donationIt’s easier than ever to support a worthy cause orindividual who needs help.Crowdfunding has becomethe way to give whenevertragedy hits. After setting afundraising goal and dead-line to reach that goal, theonline webpage creator markets the campaign topotential donors. Do yourown research before con-tributing so you don’t getduped. Find independentinformation about the situa-tion that needs funding help. Source: USA.gov

Don’t cut corners,get helpA year’s worth of routine care — medication, glucose test strips, syringes, and other supplies, as well as doctor appointments — can run about $6,000. And that doesn’t include costs for any complications.

However, cutting back on tests or treatments to save money may compromise your efforts to control your condition, according to one study. More than half of the people who were unsuccessful in managing their condition said they had put off going to a doctor, didn’t fill a prescription, or tried other cost-cutting measures.

Instead of skimping on care, get the most for your healthcare dollars. Check yourhealth plan. Many insurance companies offer disease-management programs for people with diabetes so they can take control of their condition and reduce any health issues. Sources: American Diabetes Association; Consumer Reports

Make sure your clothing budget size fits your finances Ever wonder how much you should

spend on what you wear?

The costs of managing diabetes can really creep up fast.

Defeat Diabetes

Annual Gross Income Net Income Clothing Budget/Year$40,000 $28,000 $1,400

$60,000 $42,000 $2,100

$100,000 $70,000 $3,500

$150,000 $105,000 $5,250

Setting a clothing budget is important. It’s easy to get carried away when you see that stylish suit or pair of shoes in the store window.

According to one financial expert, the ideal household budget devotes 5% of household income to clothing.

What’s included in the clothing budget?Clothes for you. Clothes for your kids. Clothes for your spouse. Workout clothes. Work clothes. Casual clothes. Bridesmaid dresses. Rental tuxes. Dry cleaning.Clothing repairs. Shoes. Handbags. More shoes.

For more on clothing budgets, including how to make your clothes last longer, go to Nov.HopeHealth.com/clothing.Source: Peter Dunn (aka Pete the Planner) USA Today columnist, radio host, personal finance expert (petetheplanner.com)

© HHI7

What’sTrendingNow:

See even more of What’sTrendingNow: at Nov.HopeHealth.com

Medical Editor: William Mayer, MD, MPH

Managing Editor: Jennifer Cronin

Medical Advisory Board: Patricia C. Buchsel, RN, MSN, FAAN

Kenneth Holtyn, MS • Reed Humphrey, PhD

Gary B. Kushner, SPHR, CBP • Patrick J.M. Murphy, PhD

Barbara O’Neill, CFP • Margaret Spencer, MD

Wallace Wilkins, PhD

The information in this publication is meant to complementthe advice of your healthcare pro viders, not to replace it.Before making any major changes in your medications,

diet, or exercise, talk to your doctor.

© 2016 by The Hope Heart Institute, Seattle, WAInstitute Founder: Lester R. Sauvage, MD

Material may not be used without permission.

For subscription information,or reprint permission, contact: Hope Health, PO Box 39, Oshtemo, MI 49077-0039

Phone: 269-343-0770 • E-mail: info@HopeHealth.comWebsite: HopeHealth.com

Printed with soybean ink. Please recycle.

”— Anonymous

“Life always offers you a second chance. It’s called tomorrow.

Use sunscreen every day — even in thefall and winter This helps prevent sun damage that could lead towrinkles, age spots, or evenskin cancer. Rays can alsotravel through windows, so if you spend significantindoor time near a window,apply sunscreen. Be sure to use broad-spectrum ultraviolet A and B, water-resistant sunscreen with thestrength of at least SPF-30. A good habit is to apply sunscreen as part of yourdaily morning routine.

Ditch the sugary drinks

For all the health benefits that essential oils may have, they don’t come without a potential risk.According to reports, many children are becoming accidentally poisoned by essential oils. Poisoning usually happens when children try to swallow the oil, but choke, so some goes into their lungs, which causes pneumonia. It takes less than half a teaspoonful to cause problems. Children have also been poisoned by too much or inappropriate application of essential oils to the skin. Kids’ skin is thinner and can absorb dangerous amounts.

Store essential oils properly — locked and out of reach. Followinstructions regarding their use. Seek help by calling Poison Control (800-222-1222 in the United States) in an emergency.

Source: Vanderbilt University Medical Center, news release, May 10, 2016

Want an easy way to help prevent or reduce diabetes-associated problems?Think before you drink — sugar-sweetened beverages, that is. The AmericanDiabetes Association recommends that people should avoid sugar-sweetened beverages to help prevent or reduce the effects of diabetes.

Sugar-sweetened beverages include beverages such as:• Regular soda pop • Sweet tea • Fruit drinks • Energy drinks • Fruit punch• Sports drinks • Other sugary drinks

These drinks raise blood glucose levels and can provide several hundred calories in just one serving. Instead, go for water. If you want a little flavor, consider squeezing in some juice from a lemon, lime, or orange, or add sliced cucumbers.Source: American Diabetes Association

Avoid essential-oil emergencies

Defeat Diabetes

Highly toxic essential oils include: • Camphor • Clove• Lavender • Eucalyptus• Thyme • Tea tree• Wintergreen

Poisoning symptoms may include: • Liver failure • Brain swelling

• Agitation • Hallucinations• Seizures • Chemical burns

• Breathing problems

One 12-ounce can of regular soda pop(150 calories and 40 grams carbohydrates) =

Amount of carbohydrates in 10 teaspoons of sugar

© HHI8

StockYourToolBox:Your Source for Cool Tools & ResourcesCheck out Nov.HopeHealth.com for a ton of useful wellbeing information.In addition to the links included throughout the newsletter, here’s whatelse you can find online:

Go to Nov.HopeHealth.com to find these resources.

A Crossword Puzzle — Test how well you know the topics covered in this issue of thenewsletter.

Make many favorite recipes morehealthful with a few ingredient swaps.

A Diabetes-Friendly Cooking Tip Sheet —

A Thanksgiving Day Game Plan — Hosting this year’s annual fall feast?No worries. Follow this plan to make ita big hit without big effort.

“A healthy attitude is contagious but don’t waitto catch it from others.

Be a carrier.” — Tom Stoppard

“Patience is something you admire in the driver

behind you, but not in one ahead.”

— Bill McGlashen

“It’s amazing how quicklythe kids learn to drive acar, yet are unable to understand the lawn

mower, snow blower andvacuum cleaner.”

— Ben Bergor

“Thanksgiving dinners takeeighteen hours to prepare.They are consumed in

twelve minutes. [Football]Half-times take twelve minutes. This is not

coincidence.” — Erma Bombeck

Nov. 1 – 7: Carve out time to call or write older family members, such as your grandparents or aunts and uncles. Find out if they have plans for Thanksgiving.

If they don’t, consider asking them to celebrate with you.

Nov. 8 – 14: Think about a fond childhood memory involving a friend. Then, reach out to that person, letting him or her know you were thinking about a special childhood memory. You may just put a

smile on your friend’s face, too.

Nov. 15 – 21: Visit with a neighbor if the person is outside working around the yard. Or, knock on your neighbor’s front door and invite the person over for coffee and a treat.

Nov. 22 – 30: Make a list of everyone you want to wish a “Happy Holiday Season.” If you’re not the holiday card or letter type, leave a quick note on those people’s social media accounts over the next month.

YourHealthMatters:Reconnect to enrich your lifePeople get busy, and before youknow it, you haven’t talked to that once special friend or favorite family member in weeks, months, or even years. Take this month to get back in touch with people you care about.