Mirror vs. Movement - The Manitoba Teachers' Society
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WELLNESS MAGAZINE OF THE MANITOBA TEACHERS’ SOCIETY
OCTOBER/NOVEMBER 2018 | VOLUME 4 | NUMBER 1
Mirror vs.
Movement
The mirror isn’t always
a reflection of what
we’re capable of
Self Compassion
Practice in Your Life
Sometimes You Just
Have to Say NO!
Squeeze the Day;
Compression garments
Growing Your
Peace At Work©
SAVE
THE
DATE
NOVEMBER Crucial Conversations® November 26-27, 2018
Managing Conflict with Clarity, Confidence,
DECEMBER OCTOBER/NOVEMBER 2018, VOLUME 4, NUMBER 1
and Courage December 10-11, 2018
EDITOR
Mental Health First Aid for Adults who Interact Ralph Ramore
JANUARY rramore@mbteach.org
with Youth January 21-22, 2019
Phone: (204) 934-0386/ TF: 1-800-262-8803
DESIGN
Collective Efficacy: The Power of Working Krista Rutledge
FEBRUARY
Together February 1-2, 2019
CIRCULATION
Jennifer Nasse, jnasse@mbteach.org
Women in Educational Leadership Symposium
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and Voice March 8-9, 2019
BALANCE
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Diversity March 11-12, 2019 Winnipeg, MB R3J 3H2
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with Youth March 25 & 27, 2019 Fax: (204) 831-0877
Published three times a year (September
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Crucial Conversations® 2.0: Reflection & Follow Up Society. Articles and views published
APRIL herein do not necessarily represent the
April 6, 2019
policies nor the views of the Society.
Information provided in this publication
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www.mbteach.org/mtscms/professional-development-2/
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14 Remind
yourself that
compliments
are a
confirmation
that life loves
you.
– Keith Macpherson
in this
Financial
literacy: 7
Sometimes you just
ISSUE
4 Mirror vs. movement
have to say NO! 6 Posture issues:
4
Squeeze the day; compression garments
7 Financial literacy:
Sometimes you just have to say NO!
8 Clarity over clutter:
Rethink organizing at home and work
10 Growing Your Peace At Work©
12 Cheers (in moderation)!
Wellness 13 Take it off. What needs pruning
16
in the on your tree?
holiday
6 8
season 14 Keith’s corner:
Self compassion practice in your life
16 Wellness in the holiday season
18 The movement of wellness
19 Mornings first! Live your life like
every day is game day!
Mirror vs. movement
The mirror isn’t always a reflection of
what we’re capable of.
By Christine van der Hoek, thetrainingzone@shaw.ca
We are flooded with images touting disease. Balance, coordination, something off the ground, and just
the ideal body yet those rarely provide dexterity, agility and muscle memory about every sport. Regardless of age
a true insight into the person’s health, recall; all contribute to our ability to or injury, the ability to squat properly
fitness and body function. The mirror function effectively and efficiently. A will help keep you safe in just about
isn’t always a reflection of what we’re focus on these fundamental exercises every movement you do!
capable of. can help you to move with less pain With hands on hips and both feet
Our functions are based on seven and more joy! on the ground, have feet slightly
fundamental movements. Training wider than hip distance apart. It’s
Squat
and strengthening these movements important that toes and kneecaps
can improve your ability to perform Considered the most complex of face the same direction. The squat is
daily activities around your home and movements, squats are essential for initiated by the hips moving back (not
workplace, increase your fun-factor in independent living. Sit-to-stand, the knees moving forward) as if to put
recreational activities and to reduce in/out of the car or bed, on/off the your buttocks back to sit down. Once
the risk for injuries and chronic toilet, managing stairs/curbs, picking the hips have flexed and the buttock
4 BALANCE OCTOBER /NOVEMBER 2018
starts to move back, then bend knees your arms, ensure you don’t round
(no more than 90 degrees), ensuring the back.
your knees don’t move forward over Rowing and pulling exercise
the toes. Pushing through your heels, are critical to proper posture and
return to a standing position. effective diaphragm function. Poor Our functions are based on
posture can lead to gait and breathing seven fundamental movements.
Lunge
changes. Training and strengthening
With a greater balance challenge these movements can improve
than a squat, the primary purpose Rotation
your ability to perform daily
of a lunge is to teach our body to Both rotation and counter-rotation activities around your home and
decelerate and stop. It’s a great way (fighting against rotation) are keys to workplace, increase your fun-
to improve hip/groin flexibility which spine health, stability and balance. factor in recreational activities
in turn, helps with fall prevention. Twisting the core helps you to golf, and reduce the risk for injuries
Strengthening these large joints throw a ball, brush your hair, paint a and chronic disease. Balance,
provides better stability for walking fence or start a lawn mower. Counter- coordination, dexterity, agility
and going down stairs! rotation helps you carry a heavy and muscle memory recall;
With a staggered stance, the front suitcase or unevenly loaded grocery all contribute to our ability
foot is flat; the back foot is on the bags. It also helps you stand tall on a to function effectively and
tippy toe so the heel is off the ground. crazy, windy day! efficiently. A focus on these
Chest, naval and eyes are forward as Anchor tubing to secure object and fundamental exercises can help
you bend the back knee towards the stand laterally away from it until there you to move with less pain and
floor. Don’t let the front knee move is tension on the tubing. With both more joy!
forward over your toes. hands holding the end of the tubing,
rotate away from the anchor keeping
Push
your body upright. Be sure to turn
Moving an object away from the around and try the other side. To help Forward leaning while walking limits
body, forward or overhead, requires improve counter-rotation, step a little space for diaphragm contraction,
pushing. Getting up off the ground, further away from the anchor and reducing oxygen intake so that your
using a grocery cart/stroller/ try to hold the tubing at chest level muscles get less air than they need
wheelchair, shoveling snow or lifting without moving. for optimal function.
something overhead to put on a shelf, Anyone with osteoporosis or other Aiming for tall posture while
are all forms of pushing. significant spinal conditions should walking can have a huge impact on
The most effective exercise is the consult a doctor prior to doing any your overall health. Practice walking
time-tested push-up. Either from the twisting/rotational movements. with a load (called a Farmers’ Carry),
knees or the toes, hands are slightly prepares the body for carrying
wider than shoulder width apart with Hip hinge groceries, luggage and your kids!
fingers forward. Lower chest towards Leaning forward from the hip so Focusing on these seven
the floor and push up until arms are that buttocks go back as chest/ fundamental movements, three to
fully extended but elbows not locked. shoulders lean forward. Sounds four times per week, 10-15 repetitions
Keep your spine neutral and don’t complicated but it’s not. Often each, has the potential to improve
let your head hang. Push-ups can be under-rated and ignored, hip your fitness, make you stronger
done with hands on the floor or on hinging is crucial to lower back and give you more energy all while
the wall for beginners. health. Reaching into a crib or reducing your risk for injuries, falls
putting golf clubs into a trunk, use and age related decline in function.
Pull
this movement. From a standing Forget the mirror and focus on
Drawing a load towards the body position with legs long and knees movement. It will be life changing.
requires pulling. We pull all sorts of slightly bent, slowly reach towards
things from small items like a fork to your toes and return to standing.
a big toboggan through the snow. We
pull to close a trunk or hatch, row a Gait
boat or reaching for the remote! The Walking, running and crawling all
easiest way to pull is to use stretch combine pulling, pushing, lunging,
tubing. This can be purchased for squatting and rotating. When forward
a few dollars at a fitness equipment flexed, shoulders slouched and a
store. Sitting on the floor, wrap the rounded back, it is impossible to have
middle of the tubing around the a proper gait. In this posture, feet drag
soles of your feet and grasp tubing which affects our posture, balance
evenly with both hands. As you pull and equilibrium. This can increase the
your elbows back, draw your shoulder risk for ankle and knee injuries as well
blades together. When you straighten as for falling.
OCTOBER /NOVEMBER 2018 BALANCE 5
Posture issues:
Squeeze the day;
Compression garments
By Chelsea White, BSc (Kin), C.A.T (c)
If you are an avid tennis, basketball, or
football fan (even hockey, you just can’t
see it) then you have seen the compression
sleeves that athletes wear on their arm
and/or legs. You may have wondered: what
the heck are they wearing, aren’t they hot
enough? You may also be familiar with the
all so lovely (tongue and cheek here) but
helpful beige compression stockings that
many wear. For those who are not aware
of the benefits of compression, you may
find yourself seeking out some fancy new
socks.
We should first discuss what is happening
within the body and the system that
compression garments are affecting; the
vascular system, in particular the venous
return system.
Here’s a short and sweet human
physiology lesson. Common knowledge,
the heart pumps blood to the lungs to
become oxygenated, the blood is then
circulated through the body delivering of the day and it feels like someone shrunk anecdotal. There is not enough research
oxygen and nutrients to all your organs them, the struggle is real. Gents, I am sure evidence to statistically prove their benefit.
and important in this discussion, the you may have become accustomed to Here is the theory; the compressive force
muscles. So you may be thinking, ‘wouldn’t that sometimes increasingly notable sock reduces the amount of vibration within
compression hinder circulation?’ indentation, the sock speed bump. the tissue, decreasing the muscles’ energy
Compression garments help improve There are other factors that affect consumption and increases circulation,
your circulation, particularly if you are circulation, medical conditions such as thus improved oxygen consumption and
someone who is standing all day for diabetes, varicose veins, age, or post- metabolic waste removal.
work (or have a condition that affects surgical procedures. As we age the
So are compression stockings worth it?
your circulatory system). Deoxygenated circulatory system just isn’t the same as
blood is circulated back to the heart via it was, it loses some of its elasticity and If you have a job where you are standing
the pressure of the venous return system, the ability to maintain pressure changes. all day or have medical conditions that
muscle contraction and limb movement. Now regular exercise will help improve result in a decrease in circulation, it is
So here’s the thing, the venous return has circulation but this may not be enough worth discussing the option of medical
a one-way valve, blood can only move in for everyone. This is where medical grade grade compression with your doctor or
one direction and not backflow. If there compression would be helpful on a daily nurse practitioner. There are compression
is not enough pressure to keep up the basis. The compression stockings improve socks you can buy at sport stores or
flow, pooling can occur. I am sure you can blood flow to the heart by increasing the pharmacies but they will not have the
imagine now, if you are standing all day the pressure of the venous return system. adequate compression needed for a
return flow will be decreased (gravity can The use of compression socks for medical current medical condition or prevention
be a bummer sometimes) and pooling can conditions is well researched and widely of certain circulation issues. As for giving
occur in the veins. Ladies, you probably supported by the medical community. As compression socks a run for their money,
have felt the effects of this when you go to for those cool socks and sleeves you see research the best brand and pricing for
put on a pair of full length boots at the end athletes and runners wearing; it is really you and take them for a spin.
6 BALANCE OCTOBER /NOVEMBER 2018
Financial literacy:
Sometimes you just
have to say NO!
By Brian Denysuik, Creditaid www.creditaid.ca
We are talking about lending people try saying this to them:
money, money that we may or may not “You know that if I had the money I
have. If you have money saved and want would gladly give it to you but I don’t. I
to give it away, go for it! We say “give” would need to borrow it and I would need
as there is never a 100% guarantee that to make the monthly payment which is NO is a harsh word. It makes us
you will get repaid. If a friend needs impossible with my monthly budget.” uncomfortable to say this to
money to fix their car or your child asks If they say (which you know they will), someone we care about. Heck,
for money for a down payment so they “Don’t worry, I will pay you back in full or it is even hard to say NO to
can buy a house, and you don’t have I’ll make the monthly payments.” someone we don’t know like the
the cash saved, the best answer is NO. You can reply, “Yes I know that is your veterinarian or charity canvasser
In some ways our grandparents had it intention but if you weren’t able, my credit that knocks on our door.
easier than our generation as they had rating would be ruined and I know that
no access to easy credit. They may have you would feel awful if this happened. So,
had a mortgage and possibly a car loan its best that we don’t get ourselves into
but did not have several credit cards a situation where there would be hard many times and they have never once
plus a line of credit or two. So, they had feelings between us. I value our friendship/ been challenged further. The reason
no choice but to say NO. And guess relationship too much for that.” is because only you know what your
what? They still had friends and family If it’s a child asking for money for a monthly expenses are and how much
members who loved them. But we have down payment it’s best to be honest you can truly afford to spend.
access to easy credit, meaning it’s just and tell them that you have no money When a charity canvasser comes to
there waiting for us to use it. This simply saved for this purpose. Tell them you your door (or a similar situation occurs) it
makes it too easy to get in debt, often should each create a monthly budget is perfectly polite to tell them, “I already
resulting in unmanageable debt. with a savings component so that you have two charities that I support which is
When someone asks you for money, can both save the money for their down the maximum for my household budget.”
be it a friend or loved one, it is very easy payment. How can they expect you to Remember that even though you
to borrow money for them. But this is save if they are not willing to save also? might be a little embarrassed today by
NOT your money, you are not lending They might be mad at first, but as they saying NO, the embarrassment could be
them only $10,000 as an example. If you get older (and hopefully wiser) they ten-fold in the future if you weren’t able
add on the annual interest cost, you are will understand this is the best way to to make your own mortgage payment
actually lending them far more. Plus, if become a responsible home owner. or your car got re-possessed because
they do not repay you, you could end up When you take your pet to the your money was going to payments for
owing $20,000 with tacked on interest, veterinarian and are presented with someone else’s debt. Deep down, your
or worse, not being able to repay the an ‘estimate’ for the services they are family member or friend does not want
debt at all – resulting in a bankruptcy. recommending try saying this: you to be put into a worse financial
NO is a harsh word. It makes us “I understand you want the best care for situation. So even though they may be
uncomfortable to say this to someone my pet and so do I. Unfortunately, there disappointed with you today for not
we care about. Heck, it is even hard to is no money in my household budget for lending them money, your relationship
say NO to someone we don’t know like an expense this big. What can you do for will bounce back much quicker than
the veterinarian or charity canvasser $100? Or else say, “I have two other pets if you ended up incurring a debt that
that knocks on our door. at home that also need to be provided neither of you can repay.
for. I just can’t allocate this much of my
Here are a few suggestions on how to Brian Denysuik is a local credit counsellor and
monthly veterinarian allowance for just registered insolvency counsellor at Creditaid who
take the sting out of NO
Fluffy. Which is the one test you would run has been in the financial services industry for over
If a family member or friend asks for first and what is the cost?” 35 years.
money that you would have to borrow, I have seen people use this strategy
OCTOBER /NOVEMBER 2018 BALANCE 7
Clarity over clutter:
Rethink organizing
at home and work
By Susan Macaulay, Clarity over Clutter
When you stop, think, and review the Something that tastes good can also
various areas of your home or work that contribute to a release of “feel good”
have items stored; it can be a revelation hormones, known as endorphins. As
that there is a lot. a result, if you’re ‘feeling good’ while
We live in a culture that very much shopping, you may be more open to The marketing of products
includes acquiring or having many items purchasing items that you may not can be very influential in the
for various activities. normally purchase. power of purchases. It can be
It can be a good thing to have many For some people, the idea of acquiring the eye catching packaging,
items. Some benefits are: an item is as far as it goes. The thrill of the wording on the packaging,
• it can allow for quicker, and easier the hunt is the focus. Bargains, sales, the commercial hype of the
ways to complete a project, special or limited items can all be part of product, the ‘sale’ price, the
• it can provide for the opportunity to the acquiring process. idea of buying in bulk, or the
participate in an activity, One way to look at items that you may colors and textures.
• it can bring more comfort in our have, or are thinking of purchasing is the
homes, or work space, fact of time to make space, set up, or use
• it can be helpful by providing the item.
resources for physical fitness If for example, you purchase tools for items for the activity, keep in mind the
improvement. scrapbooking, woodworking, or creating space needed to store it properly.
However, many items can also cause an extensive garden area. Acquiring the Maybe there is something that you
overwhelmingness, frustration and tools needed is one thing. Taking a look would like to try in the future; ‘keep the
stress that can weigh on your mind, or at the time that is needed to work on the thought and not the stuff related to that
affect your physical health. It can cause project is another piece to consider. activity to the time when you are able
limited use of your home or workspace. In each of the above examples, it is an to pursue it’. Or try the activity prior to
Many items can take up space which ongoing amount of time that is needed purchasing the items needed. That way
could be used for items that are to enjoy the activity, and in some cases you can find out if you really do like it.
needed, or be a roadblock in allowing to maintain the activity. Each of these We use 20% of our stuff 80% of the
complete or enjoy an activity. hobbies can be enjoyable, but having time. This also equates to activities we
Many people have purchased items the time to enjoy them is something do, and the items we use.
with the intention of using the item, and that one needs to find the time for. Taking an honest look at what works in
in reflection, the item has been stored in If you work full time, have family your life now, and what is weighing you
the house or workspace for a long period needs to take care of, personal health down, is so helpful in the Rethinking
of time, and never used. In some cases, an attention, regular household activities, process for how you want your home or
item has never been unpackaged, or tried. and practice proper eating and exercise; workspace to be.
The marketing of products can be very finding time for many other activities Once you are able to see what works,
influential in the power of purchases. may not realistically fit into your current and what does not; you can then look
It can be the eye catching packaging, lifestyle. to edit out, re-home, or give yourself
the wording on the packaging, the There is constant messaging that is permission to let some activities or
commercial hype of the product, the marketed to us that we can have it all, items go. This will allow you to be less
‘sale’ price, the idea of buying in bulk, or buy it all, do it all, and still be happy; and weighed down, and enjoy what you
the colors and textures. have time for other things. really like to do.
The use of smell and taste can also be Before purchasing an item, or taking Rethink……Redo……Relax…..
a great influence in purchasing. Think of on a new hobby, taking the time to be
Susan Macaulay of Clarity Over Clutter is a Professional
the display stands with various samples very realistic in researching the item to Organizer who works with individuals, and families to
of food. In sampling the food, you may purchase, or starting the hobby may create and enjoy a functional home. Susan specializes,
purchase it; but you may also purchase give you a clearer understanding of as well, working with those who are dealing with
other items as a result of the sampling. the time involved for it. Along with the Chronic Disorganization and/or Hoarding.
OCTOBER /NOVEMBER 2018 BALANCE 9
Growing Your Peace At Work©:
A helpful tool for
daily practice
By Marianne Farag, Sublimity: Pathways to Peace www.sublimitypathways.com
On a day to day basis, when the benefit, you can also start your workday 2. If today you experienced tension,
demands and pressures of work-life press by reviewing the guidelines and checklist stress, anxiety, conflict, being offended
in, you need something that can help as a way to reinforce them to yourself, and or upset, etc., how did you handle it?
you as a quick fix to get you marching set the tone for the approach you want Select as many as you attempted:
to the beat of a calmer drummer. What to take in order to cultivate your peace of a) Practiced Mindful breathing?
to do when you are juggling many balls mind in the workplace. Once you get into b) Did a short Meditation?
and feel like you are about to snap at the daily habit of using Growing Your Peace c)
Repeated an Affirmation to
someone or maybe you already did and at Work©, you can share your feedback on myself?
now feel even more frustrated and out of this tool via the on-line, short, anonymous d) Reminded myself that everything
control? With that in mind, I developed survey at: https://www.surveymonkey.com/ is not always about me?
Growing Your Peace At Work©which is an r/2FVD8VR. e) Decided to hold off on a response
easy to use tool with a set of guidelines until I’d cooled down?
How you will benefit from Growing
and a checklist to help you manage the f)
Redirected my focus to the
Your Peace At Work©
quality of your workday. Whether you are work-related goal/outcome to
experiencing conflict in your interactions, With daily use of the Growing Your Peace help shape how I dealt with the
or encountering negative behaviours, or at Work© tool you will notice the following situation?
find yourself working with people who shifts: g) Other? (Specify)
are demoralized and cynical, or are having • Improved quality of your interactions Principle 2: Communication
difficulty adjusting to organizational with others. Listening attentively with the intention
change, or face other obstacles and • Less time spent talking about your of understanding before responding,
challenges in your work, Growing Your workplace distress. seeking clarification before assuming or
Peace At Work© offers you empowering • Greater ability to cope with negative jumping to conclusions. Choosing your
ways to cope and thrive regardless of the behaviour of others at work. words in written and oral communication
environment in which you find yourself. • Reduced frustration levels with to convey facts, ideas, instructions
When you continue to be negatively workplace challenges/obstacles. without editorializing, inflammatory or
impacted by the way in which others may • Less emotional charge around difficult disrespectful language. Ensuring that your
interact with you at work, you put your work relationships. self-talk and line of thinking is based on
morale, stress level, performance quality, •G reater ability to perform at your best. fact rather than conjecture, fear, reactions
and physical and mental health at risk. • Increased focus on the job. to stress - in other words, having a correct
Instead of feeling helpless or victimized, Daily guidelines and checklist view of self in a given context.
you can take charge of your wellbeing 3. I practised seeking clarification in at
by practicing some very straightforward Principle 1: Presence least one of my interactions today by
strategies that reinforce that the only Focussing on one activity/task at a time, focussing on making sure I properly
person whose thoughts, actions and fully concentrating on it, giving it your understood another’s position even
words you can control are your own! undivided attention without distraction if I did not share their point of view.
or multitasking, and being aware of your (i.e., Listening attentively to another
How to use Growing Your Peace physical, mental and emotional states without interrupting, without jumping
At Work© as you undertake an activity/task. This is in with anxiety or irritation because
The way to use the Growing Your Peace known as practicing Mindfulness. they don’t see things my way.)
at Work© checklist and guidelines is to 1.
I did at least one activity today in 4. I practiced self-awareness by noticing
review them daily until you feel that you a Mindful way. E.G. Maintaining when I had a negative or judgmental
have internalized them and that they are complete focus on a conversation/ thought about someone or a situation
becoming second nature. The best time discussion, or maintaining single and replaced it with a thought that
to review the guidelines and checklist is point attention to eating a snack/ focuses on how I can contribute to the
at the end of each work day. For added your lunch, walking to a meeting. achievement of workplace results.
10 BALANCE OCTOBER /NOVEMBER 20185. If a situation arose today in which without blame or judgement of myself 11. Reflecting back on this day, my
someone was being blamed for having or others. thoughts, words or actions were not
said or done or not done something, 9. Today I acknowledged the contribution always conducive to my peace of
I focussed on finding out the facts of at least one person who is employed mind or supportive of peace in the
rather than making assumptions and by my organization. E.G., a colleague, workplace. Select as many as apply
jumping to conclusions. someone I report to, someone who from the list below:
Principle 3: Collaboration reports to me, a member of the a) I engaged in a line of thinking
Recognizing that the sum is greater maintenance staff. that was disruptive to my peace
than the parts and that to be effective Principle 4: Self-accountability of mind.
at work depends on others in the Your peace of mind depends on you. b) Words I said to another could have
organization as much as yourself. The quality of your work day depends been communicated in a kinder,
Whether it’s the executives, the different on how you choose to interpret and more neutral way or I could have
functional area within the organization, respond to what comes your way each demonstrated more patience.
support staff, maintenance staff, etc., day. Daily self-monitoring without c) A decision, action, or behaviour
it is through interdependence and co- judgment, but rather, in the spirit of that I chose was needlessly
operation that you and your organization continuous improvement and life-long disruptive to my peace of mind.
achieve success. learning and growth, helps you shift to d) A decision, action, or behaviour
6. I practiced respect for all who a Growing Your Peace At Work© mindset that I chose created unnecessary
crossed my path. E.G., refraining and behaviour as your new norm or friction in my workplace.
from demeaning conversations or default. e) A decision which was going to
aggressiveness of tone, jokes or 10. One behaviour/action I am proud cause uncertainty/distress in
sarcasm at another’s expense, or of that I took today to show my the workplace was made more
careless remarks. commitment to my peace of mind in difficult for those on the receiving
7.
Today I witnessed someone being the workplace relates to the following end through my choice of words
disrespected, humiliated, or disregarded Growing Your Peace At Work© Principles and/or strategy.
and I reached out to help them. (select as many as apply): 12. If at any time today you practiced any
8. In regard to anything that went wrong a) Presence of the activities listed below, indicate
or where quality expectations or b) Collaboration the extent to which they helped
deadlines were not met, I focussed c) Communication you manage your general state of
on solutions, correcting the situation d) Self-Accountability wellbeing at work.
ACTIVITY EXTENT TO WHICH THESE ACTIVITIES HAVE HELPED YOU
1 indicates not at all, and 5 indicates very much; select “Not Applicable”
for activities you did not try.
Not
Applicable 1 2 3 4 5
Yoga
Meditation/Mindfulness
Physical Exercise
Talking through what’s causing me worry, stress, anxiety.
Emotional intelligence techniques.
Contact with a mentor or coach.
Positive thinking and attitude.
Practicing a more effective approach to communication.
Seeking more clarification and making fewer assumptions.
Taking responsibility for the quality of my workday.
Marianne Farag is an Inner-Peace Specialist at Sublimity: Pathways to Peace who works with people seeking to increase their peace of mind and joy in their lives. Marianne
holds a Certificate in Applied Counselling from the University of Manitoba and has trained in meditation and Reiki. She can be reached at: info@sblimitypathways.com
OCTOBER /NOVEMBER 2018 BALANCE 11Enjoy your food:
Cheers
(in moderation)!
By Carla D’Andreamatteo, RD, MSc www.thefoodlady.ca
Alcohol and our body. This is always a Are there health benefits associated
topic that engages many people. It appears with drinking alcohol?
to be far more enticing to hear that a glass
This question is loaded (ugh…not
of red wine a day might help our health
funny, right?!) Keep reading though, it’s
than to hear that an apple a day certainly
worth your health.
Did you know?
will help our health. When it comes to this Space out alcoholic drinks at
If there is one thing I have had to accept
topic it’s best to hear the whole story, based least an hour apart.
as a nutrition professional, it is that the
on scientific evidence.
answers to these types of questions are Avoid all alcohol consumption
Let’s begin by understanding what is
always somewhere in the grey area. In during pregnancy and when
considered ‘safe’ or more appropriately,
other words, there isn’t a solid ‘yes’ or ‘no’ breastfeeding.
‘low-risk’ alcohol consumption. The adage,
answer. And the answers we have today
“everything in moderation” is often applied
may possibly change as research in the
to foods and beverages viewed as sinful
area continues to add to the body of
in the Canadian diet. This is a great idea
knowledge that currently exists. • Menstrual problems
as a guidepost, however the subjective
Here is a breakdown of what scientific • Sexual impotence
interpretation of moderation can create
evidence has identified with regards • Vitamin deficiencies
quite a scary scenario. Time for some clarity.
to alcohol intake and the effects on the • Heart problems (including high blood
What does drinking in moderation human body. pressure)
actually mean? The evidence is mixed regarding the • Gout
Very specific guidelines released by the health benefits of alcohol: • Any amount of alcohol consumed
Canadian Centre on Substance Abuse • Some studies have linked 1-2 drinks during pregnancy may cause
(2011), answers that exact question. They daily with reduced risk for heart disease, irreversible fetal damage, miscarriage,
are referred to as Canada’s Low-Risk Alcohol however this was in adults over the age premature birth, low infant birth
Drinking Guidelines: of 60 or possibly 70 years of age weight
• Women - No more than 2 drinks/day, • One drink every other day has The exciting news is that the
a maximum of 10 drinks/week (don’t been identified as potentially heart components of red wine that have been
consume more than 3 drinks at one sitting) beneficial…for those over the age of 45 singled out as possibly beneficial to heart
• Men - No more than 3 drinks/day, a (men) and post-menopause (women) health can be easily obtained through
maximum of 15 drinks/week (don’t The short list of benefits above, are likely other foods! These foods include grapes,
consume more than 4 drinks at one sitting) why experts in this area state: grape juice, and even berries.
“No one should begin drinking or drink My hope is that this article has provided
Size does matter more frequently to gain potential health some clarity regarding alcohol and the
The next step is to ensure that we are benefits”. (Drink Sense. 2018) impact on body health. At the very least,
all on the same page when we talk about This statement is further strengthened there is some benefit to aging (can’t wait
a serving size. Unfortunately, for some by the evidence available regarding the to reach 70)! All kidding aside, alcohol
it will be painful to learn that a serving increased health risks associated with consumption is a personal choice that
is not based on the size of the drinking alcohol consumption. is best made with all the evidence
vessel you choose, it is a measurable Health concerns associated with presented. The rest is up to you. Enjoy
volume of alcohol regardless of glass size. alcohol consumption: your food.
• Liver disease
BEVERAGE Alcohol % One Serving • Increasing body weight Carla D’Andreamatteo owns and operates a nutrition
• Cancer (mouth, throat, esophagus, consulting company, The Food Lady, since 1999. Based
Beer 5 341ml / 12 oz
in Winnipeg, the team of dietitians offers a variety of
Wine 12 142 ml / 5 oz colon, liver, and breast cancer in
nutrition services provincially and nationally.
Coolers, Cider 5 341 ml / 12 oz women)
Distilled Alcohol 40 43 ml / 1.5 oz • Pancreatitis
12 BALANCE OCTOBER /NOVEMBER 2018Take it off. What
needs pruning on
your tree?
By Sylvia Marusyk, Sylvia! MindBody Works www.stressedtokill.me
For you avid gardeners out there, you may actually be making us sick. But the know what I mean, the “you are stupid” or
understand the necessity of pruning trees fear of taking off these parts may keep our “you are fat” comments. Are you prepared
and shrubs, taking off the dead wood to tree intact as more and more of it slowly to get rid of that to watch your tree of life
get the greatest beauty in your yard or dies off. And then sometimes life does thrive?
garden. For certain species and in certain the pruning for us in the form of what we We are not here to live a life of struggle,
climates, there is a right time and a wrong consider to be loss. Later in life we often sadness, misery, fear. If that’s where you
time to remove dead wood from a tree. experience these things as life changing are in your life, can you believe that you
Often times I have wondered, if the tree events that lead us to something better. can change this? Are you ready to take off
could speak, would it be pleased with the What needs pruning on your tree? the dead wood that is holding you back
pruning or would it be fearful and beg Are there relationships that are harmful, from becoming everything you can be?
to be left alone. It is truly the best thing damaging or outright dangerous? Do you Now sometimes removal of a branch isn’t
for the tree in order for it to live into its have one that needs to be taken off your required, just a little trimming. Perhaps
potential. tree of life? Or perhaps it’s the job you do there is a relationship that doesn’t need
In life we all experience seasons or times that sucks the life out of you? Can you find removal, but needs a little trimming, a little
when dead wood needs to be removed your joy and passion there, or does that working together to create something
from our tree of life. Most often we can’t need trimming? Is it your home? If you live more beautiful. Have the courage to love
fathom pruning it ourselves. The branches with clutter you may feel psychologically yourself enough to know you deserve this!
may be dead but they’re ours, they’re cluttered up and choked. Do you need to Take off the dead wood and watch your
familiar, they are safe. They may be ugly remove that from your tree of life? Perhaps life unfold more beautifully than you could
parts of our lives, they may be useless, they it’s your self sabotaging negative talk. You have imagined!
OCTOBER /NOVEMBER 2018 BALANCE 13Keith’s corner:
Self compassion
practice in your life
By Keith Macpherson www.keithmacpherson.ca
There is an ancient story about a girl foundation of a mindfulness practice
who was born into the lap of wealth and is remembering that all things are
royalty. From an early age this young girl connected. We can quickly see this
was admired and loved by everyone that foundational truth activated when
she encountered. She had a heart that someone walks into a room and is having Practice accepting compliments
could melt a winter’s day and a smile that a bad day. Without saying anything, we that you receive from those
infectiously brought instant joy to each can sense the person’s low energy and around you. So often we tend to
person she met. instantly pick up on their low energy reject the positive compliments
One day at the age of thirteen years vibrations. Their low energy has an that come our way because of
old, this young woman received a gift impact on us. The opposite is also true. our own insecurities. Remind
from an admirer. The gift was wrapped When someone is having a great day and yourself that compliments are a
in paper and along with a note that read, smiles at us, we can sense that behind confirmation that life loves you.
“May you also see the wonderful person their smile is a genuine joy exuding. It
that you are”. Upon unwrapping the becomes impossible for us not to smile
gift, the young girl discovered a mirror back. We are unconscious beings that are
that reflected back at her all that she deeply connected, even on an energetic Tips for cultivating a self-love practice:
was, physically and emotionally. Upon vibrational level.
1.
As you wash your hands during
physically seeing herself for the first With this in mind, it is important to
each washroom break, find your
time in this mirror, the young girl began realize that our students and children
eyes in the mirror reflecting back at
to weep tears of sadness. She noticed a are also very unconsciously aware. When
you and first notice the resistance
large gap between her two front teeth we share with our students messages
and possible negative self-talk that
and a large mole to the left side of of positivity and encouragement
comes up within yourself. Once you
her nose. Up until this point of seeing such as, “believe in yourself”, they can
name that aspect, go deeper and
her own reflection, the young woman unconsciously detect if we are speaking
think or speak a positive affirmation
had been unaware that these physical from a place of truth within our own
to yourself, such as “you are doing
attributes were present and held a strong selves or just saying the words. If you
a great job today”, or “I love you”
sense of self-esteem. As she became want to have a lasting, positive impact
or “I want to love you”. Make this a
aware of her own reflection in the mirror, on those around you, it becomes
regular habit!
her joy vanished, judgement set in, and crucial to practice loving on yourself
2.
Practice accepting compliments
her impact was felt by all around her. first so that your words and actions are
that you receive from those around
I recently heard this story from a resonate and true.
you. So often we tend to reject the
coaching client and was reminded of the In the mindfulness practices that I offer,
positive compliments that come our
battle that many of us face regarding our I encourage us all to take a long, hard
way because of our own insecurities.
own self-worth. Whether it is a physical look at the way we are thinking about
Remind yourself that compliments
judgement or a negative belief that we ourselves. I often challenge my coaching
are a confirmation that life loves you.
have adopted about ourself, lack of self- clients to confront themselves in the
3.
Finally, write yourself a love letter
love is a growing epidemic in our culture. mirror and notice the judgements that
and mail it to yourself. I suggest
We are the first to remind our students arise. I would like to share with you a few
writing this letter from your heart
and children that they are good enough tips on how to begin building a positive
and imagine that you are writing it to
and should believe in themselves, relationship with yourself. Remember
your best friend.
however, when it comes to our own self- that not only will you benefit from this
worth, we tend to beat ourselves up and practice, but everyone around you will be Keith Macpherson is a motivational speaker, yoga
often neglect to remind ourselves that positively impacted. The world is a mirror instructor, life coach and recording artist. To connect
we are beautiful and already enough. reflecting back what you are putting out further with Keith Macpherson and to sign up for his
In my new book, Making Sense of there. May you remember that you are daily inspirational email and other free gifts, visit:
http://www.keithmacpherson.ca
Mindfulness, I emphasize that the already enough, just the way you are!
OCTOBER /NOVEMBER 2018 BALANCE 15Wellness in the
holiday season
Transitioning from work to holidays
By Zach Schnitzer, M.Ed. Counselling, The Manitoba Teachers’ Society
During the school year, you give often filled with severe stress, includes not only your physical
your students everything you have, as we struggle to manage family and emotional needs, but spiritual,
while somehow leaving time for gatherings, cooking, activities, and social, intellectual, financial,
family, friends, and recreation. The shopping. In addition, for people environmental.
holiday season is a welcomed break who have lost loved ones recently
Wellness to do’s
from the rigors of the school year. or in past holiday seasons, this time
After jumping from completing of year can be an overwhelming 1. Reflect and prepare:
report cards to making sure students mixture of happiness and grief. It is It is often difficult to transition
are ready for the holiday concert so important that you take time to from work to holidays. So take
you are looking forward to some maintain your wellness during the at least thirty minutes, possibly
rest and relaxation. Unfortunately, holiday season. on your last day of school before
as we all know, the holidays are Wellness is multidimensional; it you go home, to reflect on your
16 BALANCE OCTOBER /NOVEMBER 2018first term. Write down at least five 6. Unplug:
positive accomplishments, whether Try your best to completely
it was how you delivered a particular unplug from school. Try to refrain
subject or how you connected with from checking emails and planning
a student. Then, note your goals the next term. Engage in a hobby
for the Holiday Season. What is the or book that you’ve been putting
most important part of these two off. Unplugging doesn’t mean just
weeks? Connecting with family? NOT thinking about work, it means
Rest? Engaging in hobbies? Make a actively engaging in relaxation.
brief plan to ensure you prioritize
this activity. 7. Exercise:
2. Maintain boundaries: Physical activity is a huge part
of wellness. It improves mood and
As much as people want your time sleep, and decreases anxiety. If you
this season remember that you also were overly busy in the school year
need to decompress. It is okay to and didn’t exercise, use this as an
say no to certain people and events. opportunity to start. Aim for at least
Remember that you can’t please 30 minutes of exercise 3 times per
everyone and you need to recharge. week.
In particular, prioritize making time
for people that make you feel good. 8. Catch up on your sleep:
Find someone to visit who makes We are chronically under slept as
you feel supported and with whom a society. In the midst of possible
you feel safe to talk about your late-night gatherings, practice good
feelings and be your true self. These sleep hygiene, such as avoiding
social activities are rewarding and caffeine after 4 pm, engaging in a
re-energizing. And remember to take
time for you!
calming nightly routine, and aiming
to go to sleep no later than 11 pm. Educator
3. Have a budget:
One of the major stressors over
9. Eat well:
No doubt you will probably have
Assistance
the holidays is monetary. People are
often worried about spending too
much money. Make a detailed and
several large and delicious holiday
meals. Though tasty these can leave Program
people feeling sluggish. Aim to eat
realistic budget, noting the people healthy meals on other days. You can
for whom you need to buy gifts, etc. also take the holidays to make a few
But also don’t beat yourself up if you Teachers face an array
frozen meals that you can easily thaw
go a little over. and serve in the new term. of issues different than
4. Engage your spirit: 10. Prepare for return to work: those faced by people
Spirituality is an important facet in other occupations.
Yes, you will have to return to work.
of wellness. You don’t have to be But this transition doesn’t have to be We provide and promote
religious to be spiritual. In one way, so stressful. At least three days before Mental Health Education.
try to take a moment during the your return, aim to gradually get
holidays to reflect on your values back to a regular sleeping schedule. We are a confidential
in life. Practice gratitude by listing And remember that stress is normal. MTS service, independent
three things you are grateful for— It may be difficult at first, but after a
studies show doing this regularly
of school divisions.
couple of days in your routine, you’ll
improves mood and anxiety. You be back to normal.
may also want to take this time to
try Mindfulness meditation. It is a
Enjoy the holiday season and Join us at:
mbteach.org
remember to prioritize wellness!
tremendously helpful practice.
Zach Schnitzer M.Ed. Counselling, is a Canadian
5. Get outside: Certified Counsellor through the Canadian
Take at least one opportunity to get Counselling and Psychotherapy Association.
He has a client-centered, collaborative approach,
outside, either by yourself or with
with a specialty in Cognitive-Behavioural Therapy,
loved ones. Winter can be cold but Mindfulness, and Emotion-Focused Therapy.
is beautiful. Take a long walk in the
park, go skiing or skating, or check
out the Assiniboine Park Zoo.
OCTOBER /NOVEMBER 2018 BALANCE 17Yoga practice:
The movement
of wellness
By Tally Young
When the word wellness comes into being “too busy”, and not quite making shake up our bodie’s rhythm and teach
our mind, where is the value we place the connection that it is their need to fill up ourselves to notice when we need to stop
on it happening in our lives? Would it be their day with “mindful” activities that may and breathe. I would like to share with
just our physical wellbeing, like going be the cause of their strain and burden in you a simple breath meditation that can
for a run, swim or maybe a yoga class? the long run. These burdens lead to the last as long as you need it to. A practice of
Is it how we eat, moving from a heavy underlying reasons so many in our world 15 minutes per day is beneficial to your
meat diet to more earth grown foods and are being diagnosed with mental illness. blood pressure, digestion, hormonal
non-meat options? Or is it the spiritual As a world community we are making balance and overall cognitive wellness.
route, moving towards our faith? How great strides in bringing the topic of
Called “square breathe”
does it guide us? Motivate us? both mental illness and the importance
Emotional wellness, it has come into the of emotional wellness to main stream Sit in a tall seat, cushion, couch, bed,
mainstream periphery and has changed acceptance. There is still the undertone whatever is closest and comfortable:
the way we look at mental illness, stress, of shame when it comes to mental illness. Inhale – count 4
over scheduling and our ability to handle We feel like we are not strong enough Retain – count 4
it all. It encompasses all life’s day to day because our brains can’t handle the Exhale - count 4
dealings that eliminate our quiet time simple day to day task of thinking clearly Hold – count 4
and use up our resources to make way for and our desire to move out of our comfort Fifteen minutes a day is all it takes to feel
more work, entertainment, full schedules zone is like, gone! the body respond and melt the strain of
and ultimately increases our stress level. As life moves on, a simple and solid way life away. If the time is an issue, start small,
Stress is the biggest source of creating to make sure that you are in it, is to stop, before too long you will find it naturally
disease in an otherwise healthy body. breathe and continue with that simple act grows longer with the comfort of the
Emotional wellness is a road less for as long as you can. The act of being benefits you will be feeling. Notice the
travelled but is gaining speed. So many aware of your busy, is to notice it. When small stuff melt away and you will become
are feeling the effects of the burden of this simple act is put into practice we stronger, more focused and creative.
18 BALANCE OCTOBER /NOVEMBER 2018Mornings first!
Live your life like every
day is game day!
By Sofia Costantini
I grew up dancing, competing and
performing throughout my entire
childhood, teens, and into my late 20’s.
As a young dancer I would wake up early
every morning to think about the goals
I wanted to accomplish for that day. I
reminded myself of the discipline required
to stay focused on what I wanted to achieve
and made a promise to myself to make
it happen. I would pump myself up with
positive statements that got me ready for
the day and upon finishing my 30-minute
stretch I always ended my morning routine
with looking in the mirror and saying
“You’ve got this!” I was able to manage
my anxiety and adrenaline level in highly
stressful situations because I did the proper
prep.
This routine pulled me through crazy
and difficult times and it brought me a
tremendous amount of solace.
“important days”? My new motto was I am Happy
When I transitioned from a professional
“Mornings first! Live your life like every I am Positive
dancer into training students to perform
day is game day!” I am Motivated
and prepare mentally for competitions
Are you in a pattern of getting up just I am Energetic
and performances somewhere along the
in time to shower, get dressed, eat, and I am Patient
way I lost the importance of my personal
then run out the door? Do you take time I am ready for the day
morning mental prep and it presented
to think about how you would like your 4. Visualize exactly how you want your
itself as irritability, stress, and frustration in
day to look? Do you acknowledge you day to look. Imagine a perfect day.
my daily routine. What I started to realize
had a bad sleep and know it’s already Plant your feet on the ground firmly
was life in general has highly competitive
going to be a bad day? and get out of bed because you are
attributes to each day so when I didn’t
Consider adding the following to your ready.
wake up early and positively prepare it
morning routine in order to feel calm 5. Keep an open mind and stay in the
left me feeling uneasy and less focused. I
and ready for any stressors coming your moment.
looked at my day with dread, boredom,
way. Consider consistently working towards
and panic as I had no idea how I would
this balanced state. This is something I say
manage to get through my responsibilities Morning mental prep
to myself to stay on track:
with enjoyment and ease. I knew I needed 1. Before getting out of bed take 5 - 10 “I am committed to being the best version
to make a change! deep breaths – let your belly rise of myself and I will make a conscious effort
“Game day” to me is anything that and lower slowly, and think positive to be as consistent as I can be. If I stray off
requires mental focus in order to achieve thoughts. the path, I will work towards finding my
the best results by positively preparing for 2. Listen to your body’s cues; let go of any way back to achieving a balanced state
a goal. I started to think, why couldn’t every negative energy and tension. without getting discouraged for faltering.”
day be treated like game day? Why are we 3. Imagine powerful, positive “I AM” Take time to enjoy your morning routine.
not choosing to live life with the same kind statements such as: You’re worth it!
of intensity and mental care we take for
OCTOBER /NOVEMBER 2018 BALANCE 19wellness
FORUM
Please join us for The Manitoba Teachers’
Society’s 6th Annual Wellness Forum
Save the Date
Saturday, November 24, 2018
The 2018 Wellness Forum planning committee is pleased
to offer this exciting event for the sixth year in a row!
The event will include training in wellness programming,
guest speakers, and opportunities for Wellness Chairs to
network and plan with their colleagues.
For more information contact:
Ralph Ramore Nicole Maier
DBP/EAP Administrator Wellness Event Coordinator
P: 204-934-0386 P: 204-943-0393
TF: 1-866-504-9373 TF: 1-866-504-9373You can also read
