©2019 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our website at www.welcoa.org. All rights reserved. ISSN 1549-9367. The content in WELL BALANCEDTM is created for informational purposes only. The content is not to be a substitute for professional medical advice, diagnosis or treatment and should not be used as such. Please refer to a licensed medical professional with any questions regarding medical conditions. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

BREAKOUT THESUPERHERO

CAPEThink about the confi denceyou display when you’re on

top of your game. Apply thosethoughts and ideas when

you’re feeling anxious.

7.1%The percent of U.S. adults(18+) have depression.

GET IN THE

ZONEMake a list of your daily

activities to prioritize what’s important to you.

IT 'S A LA 'BOUTYOUR CARTBuild better meals by fi lling atleast half of your grocery cart

with fruits and vegetables.

CREATE A

MEAL PLAN

Think about what you want to nourish your body with each day

and shop for those items.

(A)MUNGTHE BESTOF THEM

Bean sprouts and cellophane noodles, commonly found in the grocery store, are often made

from mung beans.

SHARINGTHE

SUPERHEROW ITH I N YO U

DEALINGW ITH

DEPRESSION

FIVE FOODRULES TO

C O N Q U E RYO U R D I E T

The Conquer Your Fears Issue

O C TO B E R 2 01 9

T his is what W E L L B A L A N C E D TM looks like to me...

@rachelsnourishingkitchen

WANT TO BE A PART OF#well balanced

Share your well balanced moments by tagging us on social @WELCOA using#wellbalanced with a chance to be featured in an upcoming issue of WELL BALANCEDTM.

@MotionInfusion @MidwestBGH

From the Kitchen of KAITLYN PAULY ms, rd, lmnt // Kaitlyn Pauly brings her experience as a Registered Dietitian Nutritionist to her role as the Associate Director of Membership and Education at the American College of Lifestyle Medicine (ACLM). She combines her clinical background in weight management and integrated nutrition, with her non-clinical experiences as a college Nutrition Instructor, a freelance writer, a food service dietitian and with WELCOA to bring a diverse perspective to the field of Lifestyle Medicine.

E AT W E L L

2 medium sweet potatoes diced

2 white or yellow onions diced

1 large can 28 oz diced tomatoes

1 jalapeño diced

1 cup rinsed dry mung beans

1 Tbsp chili garlic paste

2 garlic cloves, minced

2 Tbsp curry powder

1 Tbsp cumin

1 Tbsp turmeric powder

1 Tbsp garlic powder

1 Tbsp onion powder

8 cups water + more as needed

2 cubes vegetable bouillon (or sub stock for water)

Cornstarch to thicken (optional)

DIRECTIONS

Add diced onion, jalapeño, minced garlic, and sweet potato to a large saucepan with ½ cup water, heat on medium until onions are soft (5 minutes). Add all remaining ingredients except for cornstarch. Stir ingredients until thoroughly mixed, add cover and simmer on low to medium heat for 25-30 minutes or until mung beans are cooked to desired softness.

*Feel free to use any nut or dried fruit of choice in this recipe.

SERVES: 6

NUTRITION INFO (per serving)

Calories 257, Fat 1.2g, Carbs 50g, Fiber 10g, Protein 11g, Sodium 198mg

This sweet and spicy mung bean recipe is a warm and hearty dish—packed with plenty of protein, fiber, and nutrients to keep you satisfied and energized.

CURRY BOWLMung Bean

Amazing Mung BeansMung beans fall into the legume family and have historically

been used in both sweet and savory dishes in many Asian and Indian countries. Bean sprouts and cellophane noodles,

commonly found in the grocery store, are often made from mung beans. These versatile beans contain a high

amount of protein and fiber and have very little fat. Like most beans, they are also an excellent source of

folate, a nutrient that can protect unborn babies from developing neural tube

defects in the womb.

About MAGGIE GOUGH rd // Maggie Gough has developed consumer-facing health and wellness platforms, created and implemented wellness programs and provided consulting to clients about how to create more meaningful wellness initiatives. Her mission is to create workplaces that allow people to live fully into their divine human experience. Maggie lives in Kentucky with her husband Brad and their three kids.

E AT W E L L

I am a dietitian who was tired of going about my work with the following algorithm. A person tells me they need a healthier diet for a specific reason. I give them said diet. Two weeks later they tell me it didn’t work because they didn’t do it.

Rather than following the same things that lead to the same results, I started asking people this one question, “If you know what you need to do, but you’re just not doing it, tell me what keeps getting in the way of your well-being?” This is a far better question and leads to far better problem solving.

I do, however, have analytical clients who really need me to put things in black and white and provide them some certainty about the process forward. So I created some food rules.

1 | HEALTHY FOOD IS NUTRITIOUS

It meets the physical needs of our body. Diet foods, therefore, are not healthy because they are simply the absence of nutrients. I give you permission to avoid the mess of low fat, low carb, high protein, low sodium, etc. Instead, when it comes time to pick food, ask yourself, is this nutritious?

2 | FOOD IS MEANT TO BE ENJOYED (SOMETIMES WITH OTHERS)

There are no super foods, devil foods, best foods, or worst foods. If you find yourself lost in the abyss of chia seeds, coconut oil, acai berries, and kombucha—slowly walk away. Build a meal with healthy things that you also LOVE to eat.

3 | MAKE HALF YOUR PLATE FRUITS AND VEGGIES

Keep your fats, proteins, and carbohydrates in the right proportions. Every time you eat, half of your meal should consist of fruits, vegetables, and/or beans.

4 | IT STARTS IN YOUR CART

If half of your meal needs to be fruits, vegetables, and/or beans, then half of your grocery cart needs to be too. As you are making your way through the grocery store, pause a few times and look down at what’s in your cart. Is half of what’s there going to help you build healthy meals with fifty percent fruits and vegetables? If not, take another lap and see what you can include.

5 | HAVE A PLAN

You need to create a meal plan. Have some sense of what you intend to nourish your body with each day.

When you sit down to make a plan for the week, if you get stuck staring at a blank sheet of paper, start thinking of which restaurant you would go to if you were heading out to eat. Then think about what you might order there. Then put a healthier version of that meal down on your list.

You can also head to the internet to search for some healthy recipes to get your creative juices flowing. In my house, I always have hungry troops who have lots of ideas for what they would like to eat. So, I simply ask them.

These guidelines make it super simple to make your way through the clutter of health information that derails us from getting to the basics of healthy, celebratory self-care.

by MAGGIE GOUGH, rd

5 Food RulesTO CONQUER YOUR DIET

Depression not only affects your brain and behavior—it affects your entire body. Depression has been linked with other health problems, including heart disease. Dealing with more than one health problem at a time can be difficult, so proper treatment is important.

What is depression?

Major depressive disorder, or depression, is a serious mental illness. Depression interferes with your daily life and routine and reduces your quality of life. About 7.1 percent of U.S. adults ages 18 and older have depression.

SIGNS AND SYMPTOMS OF DEPRESSION

» Ongoing sad, anxious, or empty feelings

» Feeling hopeless

» Feeling guilty, worthless, or helpless

» Feeling irritable or restless

» Loss of interest in activities or hobbies once enjoyable, including sex

» Feeling tired all the time

» Difficulty concentrating, remembering details, or making decisions

» Difficulty falling asleep or staying asleep, a condition called insomnia, or sleeping all the time

» Overeating or loss of appetite

» Thoughts of death and suicide or suicide attempts

» Ongoing aches and pains, headaches, cramps, or digestive problems that do not ease with treatment

What is heart disease?

Heart disease refers to a number of illnesses that affect your heart and nearby blood vessels. Your heart is a muscle that pumps blood through your body. Like any muscle, your heart needs a constant supply of oxygen and nutrients, which it gets from blood pumped from the lungs and other parts of the body. Blood vessels carry this oxygen- and nutrient-rich blood to the heart.

If not enough blood reaches your heart, you may feel a pain in your chest called angina. You may also feel angina pain in the left arm and shoulder, neck, or jaw. You may not always feel angina when your heart is not getting enough blood.

A heart attack occurs when the blood supply to your heart is cut off completely. If blood flow isn’t quickly restored, the part of your heart that does not receive oxygen begins to die. While some heart muscle may be permanently damaged, quick treatment can limit harm and save your life.

How are depression and heart disease linked?

People with heart disease are more likely to suffer from depression than otherwise healthy people. Angina and heart attacks are closely linked with depression. Researchers are unsure exactly why this occurs. They do know that some symptoms of depression may reduce your overall physical and mental health, increasing your risk for heart disease or making symptoms of

B E W E L L

S H E D D I N G L I G H T O N DEPRESSION

Talk with your doctor if you

have any concerns about your

health.

REM E M BER

B E W E L L

heart disease worse. Fatigue or feelings of worthlessness may cause you to ignore your medication plan and avoid treatment for heart disease. Having depression increases your risk of death after a heart attack.

How is depression treated in people who have heart disease?

Depression is diagnosed and treated by a health care provider. Treating depression can help you manage heart disease and improve your overall health. Recovery from depression takes time but treatments are effective.

While currently available depression treatments are generally well tolerated and safe, talk with your health care provider about side effects, possible drug interactions, and other treatment options. Not everyone responds to treatment the same way. Medications can take several weeks to work, may need to be combined with ongoing talk therapy, or may need to be changed or adjusted to minimize side effects and achieve the best results.

Treating your depression may make it easier for you to follow a long-term heart disease treatment plan and make the lifestyle changes required to manage your heart disease, including:

» Eating healthy foods

» Exercising regularly

» Drinking less alcohol, or none at all

» Quitting smoking

Some people may also need to take heart medications or have surgery to treat heart disease. Regular exercise not only protects you against heart disease, it may also help reduce depression. Your health care provider can recommend safe exercises and activities suitable for you.

About METTIE SPIESS // Mettie is a Workplace Mental Resilience Expert, international keynote speaker, and the Founder of A World Without Suicide (AWWS). AWWS shares their best practice strategies and resources with companies to confidently address complex workplace issues like mental health issues, burnout, and crisis prevention. Over 20 industries and clients in 7 countries have utilized their innovative mental well-being programs to support their employees and their bottom line. Learn more at corporate.mettiespiess.com.

Ask the Expert...Is mental health a part of diversity and inclusion in the workplace?

Addressing mental health can feel awkward and overwhelming. Although mental health conditions are not as visible as other types of diversity, recognizing and addressing mental health conditions is an essential part of inclusiveness in the workplace. If you sense that someone in your workplace might be living with mental health conditions, you can help by identifying and eliminating bias, and supporting your coworkers by encouraging your leadership team to get the skills and training to help.

WELL BALANCEDTM has an impeccable reputation for providing trustworthy information to improve your well-being and create healthier work cultures. Our network of physicians, dietitians, wellness professionals, and more are here to answer your crucial health questions.

Have a question? Ask our experts by going to www.welcoa.org/expert. If your question is selected we will contact you directly with your answer and it will be featured in an upcoming issue*.

*All questions are handled in confidence and will not, without prior consent, be disclosed or used by WELL BALANCEDTM or its contributors.

MOST COMMON TREATMENTS FOR DEPRESSION

1. Cognitive behavioral therapy (CBT), a type of psychotherapy, or talk therapy, that helps people change negative thinking styles and behaviors that may contribute to their depression

2. Selective serotonin reuptake inhibitor (SSRI), a type of antidepressant medication that includes citalopram (Celexa), sertraline (Zoloft), and fluoxetine (Prozac)

3. Serotonin and norepinephrine reuptake inhibitor (SNRI), a type of antidepressant medication similar to SSRI that includes venlafaxine (Effexor) and duloxetine (Cymbalta)

*Consult with health care professional to determine your treatment plan.

L I V E W E L L

Our lives can easily be consumed by our work. Most people are stressed about their jobs, and scary news headlines and other uncertainties aren’t helping. But there’s a unique perspective, or mental model, that seems to work for those who are able to rise above the chaos and navigate the frightening truths around us.

At work, we are in a constant battle of proving our worth to colleagues, supervisors, and even ourselves. Proving we are worthy enough for that new position, or the corner office, or even a raise. There’s always that one coworker who seems to have it all together. The ones who seems to make it appear effortless. These folks understand their value and lead their lives by discussing options and opportunities from that place. They use their super strengths and belief in self as their super powers. These super strengths, however, must come within. These superheroes are grounded in values and are likely to lead to a happy ever after.

There are a lot of “self-help” and ”success“ books and articles out there—for both personal and business growth—and most of this advice asks you to change in order to find the superhero within you. The problem with

this message is that there’s this hidden opinion below the surface that you’re not already good enough or that you need outside approval to get there. We all want to succeed and hope to stand out from the rest of the pack, but the usual way of doing this makes you feel powerless (like facing kryptonite) and sometimes desperate. Ultimately, you are still only validated by the opinions or actions of others.

But, what if you were able to look at your personal and professional goals through a different lens? From a place of knowing your own value? Like you already bring something unique to the table and not believing the lie that you’re already less than? What would you do differently then?

Many of the folks I’ve worked with over the years have attributed their success to this mindset shift. Employees of all levels who have tough days and question their worth and their work on a regular basis. Yet, once they think about their value, they pop out of the funk, on to the next challenge. Everyone operates differently at work. We speak differently, receive feedback differently, and act differently—especially in a state of stress. It takes presence, accountability, and

clarity to act with the strength that comes from knowing your value.

Try this experiment the next time you’re on your way into work. Think about your superpowers and who inspires you. What would you do or say differently if you were operating from your super strengths and knowing your value? I bet you could save the world.

FROM Super POWERSTO Super STRENGTHby MEGHNA MAJMUDAR mph

About MEGHNA MAJMUDAR mph • STRATEGY LEADER AND EXECUTIVE COACH // Meghna has over 20 years of experience as a strategist and leader consulting at organizations including Booz & Co. and Deloitte in the healthcare, technology, financial services, consumer goods, and automotive industries. Meghna graduated magna cum laude in Anthropology from Harvard. She has a Master’s degree in Public Health from the University of Cape Town and an MBA from UC Berkeley—as well as formal training in Neuro-Linguistic Programming (NLP). Learn more about Meghna at the-permission.com.

PUT ON YOUR SUPERHERO MASK

Imagine what it would like to be on the other side of the interview you had for your current position. How do you think you were perceived when your employer decided YOU were the one they wanted to hire? Were you composed, clear, easy to read, and inspiring? You got your job because you knew what you were talking about and you exuded confidence to your employer. You knew your value and weren’t trying to prove anything.

L I V E W E L L

One of the hardest conversations we have to have about work is around balance. Work-life balance puts these two concepts on either side of a scale; like a seesaw. When one bucket goes up, the other bucket goes down. Another concept you might have heard about is integration—integrating work into life and vice versa. This is less about seesawing between work and life, but about integrating the two into a cohesive whole. But this doesn’t really work either. In this scenario you are so intertwined with work and life, that you can’t seem to separate the two, and you are bound to hard work for the sake of saying you could do it all.

So where does that leave us when we’re trying to create space from work and room for our lives? Enter a new frontier. Put into terms of the homework we received in our high school math class—if balance is similar to an equation where one side must equal the other, then finding your new frontier allows you to find freedom and movement in your day-to-day activities.

G E T I N T H E ZO N E

Take a moment to write down all of your activities for a single day—from the moment you wake up to the time you go to sleep, hour by hour, with the time allocated to each activity. Once you’ve done an inventory of your day, start putting a little “weight” to each activity. Using a numbered scale (1-10) or by shading in the level like a thermometer, add the importance of each activity to the success of your day (or week). What did you find out? Are you spending time doing things that are important to you? See where you can start making adjustments in your day and prioritize the things that are important to you.

Getting in the zone might mean reaching new heights at work, in your relationships, or in your own sense of purpose. Some weeks it may look like taking a on a big project at work. Other weeks it might look like taking on dinner at home with your family, followed by a new game night tradition. In this new frontier, there isn’t a tradeoff between work and life! You aren’t stuck in the mud while plates are spinning above your head. On the new frontier, there is growth, movement, and ultimately time for you to live your life the way you intended.

There is only one way to know if you’ve reached the new frontier. Practice a little self-awareness (journal, meditate, reflect on the day) and see how many times a week you do something outside of your comfort zone. Something scary, like voicing an unpopular opinion at work, sending a friend a tough text message, or admitting a vulnerability to a loved one. You might not achieve this new frontier right away, and it’s not going to be easy, but the pay-off is always worth it.

About MEGHNA MAJMUDAR mph STRATEGY LEADER AND EXECUTIVE COACH

Meghna has over 20 years of experience as a strategist and leader consulting at organizations including Booz & Co. and

Deloitte in the healthcare, technology, financial services, consumer goods, and automotive industries. Meghna graduated magna cum laude in Anthropology from Harvard. She has a Master’s degree in Public Health from the University of Cape Town and an MBA from UC Berkeley—as well as formal training in Neuro-Linguistic Programming (NLP). Learn more about Meghna at the-permission.com.

A new fronteir for WORK-LIFE BALANCEby MEGHNA MAJMUDAR mph

©2019 Wellness Council of America, 17002 Marcy Street, Suite 140, Omaha, NE 68118; phone 402.827.3590; fax 402.827.3594; visit our website at www.welcoa.org. All rights reserved. ISSN 1549-9367. The content in WELL BALANCEDTM is created for informational purposes only. The content is not to be a substitute for professional medical advice, diagnosis or treatment and should not be used as such. Please refer to a licensed medical professional with any questions regarding medical conditions. Information may not be reproduced, copied, cited, or circulated in any printed or electronic form without written permission from the publisher.

BREAKOUT THESUPERHERO

CAPEThink about the confi denceyou display when you’re on

top of your game. Apply thosethoughts and ideas when

you’re feeling anxious.

7.1%The percent of U.S. adults(18+) have depression.

GET IN THE

ZONEMake a list of your daily

activities to prioritize what’s important to you.

IT 'S A LA 'BOUTYOUR CARTBuild better meals by fi lling atleast half of your grocery cart

with fruits and vegetables.

CREATE A

MEAL PLAN

Think about what you want to nourish your body with each day

and shop for those items.

(A)MUNGTHE BESTOF THEM

Bean sprouts and cellophane noodles, commonly found in the grocery store, are often made

from mung beans.

SHARINGTHE

SUPERHEROW ITH I N YO U

DEALINGW ITH

DEPRESSION

FIVE FOODRULES TO

C O N Q U E RYO U R D I E T

The Conquer Your Fears Issue

O C TO B E R 2 01 9

T his is what W E L L B A L A N C E D TM looks like to me...

@rachelsnourishingkitchen

WANT TO BE A PART OF#well balanced

Share your well balanced moments by tagging us on social @WELCOA using#wellbalanced with a chance to be featured in an upcoming issue of WELL BALANCEDTM.

@MotionInfusion @MidwestBGH

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