Tag Archives: EFAP

July EFAP News: Maintaining Your Health as You Age

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FEATURED ARTICLE:

Maintaining Your Health as You Age
No matter our age, it is important to care for ourselves physically, emotionally, and socially. As we mature, we need to take the right steps so we can live the most productive and fulfilling lives that we possibly can. 

IN YOUR 20’s

Lay the groundwork for lasting, health habits such as:  maintaining a nutritious diet, exercising regularly, not smoking, avoiding tanning beds and regularly using sunscreen, shunning illegal substances, wearing your seat belt, and ensuring you receive adequate sleep. Enjoy your youth, energy, and stamina; however, be careful to avoid overexertion, dehydration, and risky behavior. Commit yourself to positive social avenues, such as volunteering, to reduce stress and stay emotionally engaged with others. You may be finishing college and tackling your first real job in this decade. Elevated responsibility may lead to stress and depression. Look for ways to find balance in your life, and if you experience symptoms of depression, reach out to e4health.

 

IN YOUR 30’s

Maintain proper nutrition and be cognizant of your intake of iron, calcium, folic acid, Vitamin D, and other significant vitamins and minerals. This is especially true for women as many are planning families now. A woman feeds into her bone health until about the age of 35, and then that bank of bone health is what is used for the rest of her life. Establish a healthy BMI, and start having blood work done at your physicals to create baseline readings. Take care of your skin with proper hydration, sun screen, and moisturizers. Build muscle. One of the most common health complaints of “30 something’s” is back pain. A strong abdominal core along with good posture, weight bearing exercises, and stretching will go a long way to caring for your back.

 

IN YOUR 40’s

Schedule regular check-ups, continue exercising, and eating healthy because this is the decade where many health concerns may creep up. Ensure you are covering all areas such as medical, dental, and vision check-ups. Changes in energy and mood are normal as we age; however, extreme anxiety, loss of interest in things you once loved, or social withdrawal is not healthy. If this happens, talk to a healthcare provider or e4health.

 

IN YOUR 50’s

Risks for chronic health conditions increase as we age, so it is imperative to stay on the path paved with a healthy diet, exercise, and social activity as much as possible. Many women go through menopause during this decade. Talk to your doctor about how to successfully navigate this stage of life. Some men may start experiencing hair loss, prostate issues, or erectile dysfunction. Seek counsel from your doctor on any questions or concerns you may have so you can maintain ideal health.

 

IN YOUR 60’s

Many individuals are thinking about retirement now, or you may determine that working longer is best for you. No matter your plan, healthy habits can help you navigate your 60s with fun and enthusiasm. Be sure to continue regular doctor appointments, stay engaged socially, and challenge yourself. Take a class, learn a new skill, or play “mental fitness” games on your tablet, computer, or phone. Remember to exercise your mind as well as your body.

 

IN YOUR 70’s AND BEYOND

Studies show that stress has a huge impact on your health, and that seniors have an increased risk for depression. Continue your healthy living habits, and focus on being thankful. Count your blessings, not your anxiety triggers. Capture your joy, cling to your spirituality, and hold on to your sense of humor. Be as active as possible – mentally, physically, and spiritually.

 

Life happens. We grow older, experience many ups and downs, navigate careers, walk through numerous family challenges, and cope with infinite changes. The one constant can be how we care for ourselves. Your body is the engine that propels you through the day. Healthy food is the fuel for that engine. Exercise builds the strong framework that supports the engine. Mental fitness is the computer brain that controls the engine. And social interaction, well, that is your model and color. Some days you are a flashy red Corvette, other days you may be the conservative beige station wagon.

 

It doesn’t matter what you drive, as long as you put the right fuel in the tank, get the vehicle maintained, and take her out once in a while.

FREE Webinar:

Taking Care of Your Skin

July 19th

12-1pm and 3-4pm EST

11-12am and 2-3pm CST

10-11am and 1-3pm MST

9-10am and 

12-1pm PST

Having healthy skin is important not only for your appearance, but because your skin performs so many important tasks for your body. This webinar will provide an understanding of the various functions of the human skin, some of the common disorders of the skin, and how to maintain good skin health. 

REGISTER TODAY!

Space is limited

Click on the time you would like to attend above


You can also log on to

www.HelloE4.com with your username and password. On the homepage, click on “UPCOMING WEBINARS,” and follow the easy instructions.

THIS MONTH LET US BE YOUR RESOURCE FOR:

Counseling to address the emotional aspects of any health condition you or a family member may be concerned about

Online learning via our webinar, “Taking Care of Your Skin” on July 19th

Articles and tips on topics related to health and self-care

Biometric screenings and health risk assessments (HRAs)

Resources and referrals to traditional and alternative medical providers, as well as specialized health care treatment facilities in your area

ALWAYS AVAILABLE

ALWAYS CONFIDENTIAL

For whatever work or life issue is on your mind, or for anything related to daily living that you could use some extra help with, let us be your resource. It’s free, it’s confidential, and it’s available to you, as well as your family and household members. Just call or log on to get started.

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025
(phones are answered 24 hours a day, 7 days a week)

June EFAP News: Learning for a Lifetime of Development

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FEATURED ARTICLE:

Lifelong Learning

We live in a fast paced world where everything from technology to standard classroom basics is evolving at a swift rate. Staying current not only helps you in your career, but also improves your overall health and wellness.

It used to be assumed that as we age, our ability to understand new concepts diminished. Some studies even reported that learning ability declined around 1% every year after an individual reached 25. New studies have debunked this. What slows down is the speed of learning, only slightly, not the ability to grasp, learn, and implement new concepts.

Young adults may able to memorize information faster or stay focused longer; however, older adults are better at using information along with life experience to problem solve and brainstorm solutions. Think about it, the typical worker today will have six or more “careers” within their lifetime. Such experience is valuable in analyzing current situations and providing solutions based on life experience.

HEALTH BENEFITS OF LEARNING

Many studies are currently recording and reviewing the direct health benefits of lifelong learning. Early studies are showing adults who engage in formal or informal education reap numerous benefits such as emotional balance, a healthy social life, improved memory function, and increased overall happiness. Adults are often afraid to learn new concepts, new software, or new procedures, but research clearly demonstrates that mental stimulation helps adults maintain cognitive functioning.

We understand that we need to feed our body nutritious food and engage in regular exercise for optimal health and wellness; your brain also needs fuel (from healthy foods and nutrients), rest (from adequate sleep), and cognitive stimulation (learning new subjects, playing games, and group engagement). Imagine such stimuli as the fitness club for your brain.

SO HOW DO I STAY MENTALLY STIMULATED?

Take a class. Choose something you have always been interested in, but never had the time to pursue. This may be a collegiate subject such as public speaking, or a fine arts subject such painting with water colors. Many universities offer free or discounted classes, both online and in the classroom. Check their websites. Several Ivy League universities have partnered with organizations to provide such classes. Also several universities allow you to “audit” a class, where you enjoy the class, learn the concepts, but don’t have to “test” for an actual grade. Similarly, search community organizations and businesses for interesting opportunities. Your local hardware store probably schedules several free workshop classes a year, or sign up for that dance class you have always wanted to take.

Play a game. Learning new board games, card games, or playing stimulating smart phone apps engages and challenges your brain. Several games, especially smart phone apps, are scientifically designed to keep your brain mentally fit. Or join a weekly card game group. Many community organizations post these on their websites.

Challenge yourself. Try a new recipe or experiment with an old standby recipe. Tackle that project around the house – research and study how to do it, make your plan, recruit some assistants, and then do it.

Be social.  Actively engaging in relationships and conversations not only stimulates your brain, but also improves your overall happiness. Join a walking club or make a standing commitment with a friend for lunch every week.

Henry Ford voiced some insightful advice on adult learning: “Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young.”

SOURCES:

http://education.jhu.edu/PD/newhorizons/lifelonglearning/higher-education/implications/

https://www.psychologytoday.com/blog/media-spotlight/201210/can-lifelong-learning-help-we-age

FREE Webinar:

College Transition

June 21st 

12-1pm and 3-4pm EST

11-12am and 2-3pm CST

10-11am and 1-3pm MST

9-10am and

12-1pm PST

Preparing for college can be a daunting task. This webinar addresses both the psychological and financial aspects of this new phase of life as well as mapping out a timeline of important milestones in the college process (e.g., standardized testing, applications, admissions, and financial aid).

REGISTER TODAY! Space is limited

Click on the time you would like to attend above.

You can also log on to

www.HelloE4.com with your username and password. On the homepage, click on “UPCOMING WEBINARS,” and follow the easy instructions.

Unable to make it to the scheduled webinars? 

We have them archived for your convenience. Visit

  www.HelloE4.com click on E4 University, then click on Webinars to search by  webinar title. 

THIS MONTH LET US BE YOUR RESOURCE FOR:

Counseling to help you identify and achieve educational goals.

Online learning via our webinar, “College Transition” on Tuesday, June 21st.

Daily living support to help locate personalized educational resources for yourself or your family members.

Consultation with a financial specialist who can provide ideas for financial aid.

ALWAYS AVAILABLE.

ALWAYS CONFIDENTIAL.

For whatever work or life issue is on your mind, or for anything related to daily living that you could use some extra help with, let us be your resource. It’s free, it’s confidential, and it’s available to you, as well as your family and household members.

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025
(phones are answered 24 hours a day, 7 days a week)

May EFAP News: Keeping up with Your Connections

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FEATURED ARTICLE:
Are You an Effective Communicator and an Active Listener?

We are busier today than ever. Technology keeps us updated and accessible 24/7; however, all of our high tech resources have created several communication challenged individuals.

Communication is a two part process consisting of someone effectively relaying their message and someone else actively listening to receive the message. In order to successfully send and receive a message, both segments need to be operational. Let’s break communication basics down into five categories:  interpersonal skills, problem solving/leadership, public speaking, written communication, and active listening.

INTERPERSONAL SKILLS

A recent study by Career Builder identified that companies reported 52% of recent college graduates, hence new employees, lack interpersonal skills. Graduates struggled with conversations, making eye contact, listening, and even basic business appropriate dress and personal hygiene. Companies shared that during interviews many graduates couldn’t execute a firm handshake or properly introduce themselves. Be aware of your body language and facial expressions, and practice interviewing and presentation skills until you feel comfortable with them.

PROBLEM SOLVING/LEADERSHIP

Millennials have grown up with highly structured and scheduled lives. One down side of this is the lack of opportunities for problem solving and leadership. If situations are always defined for you, and groups always pinpointed, then it is difficult for leaders to emerge. Independent thinking and problem solving has been stifled in our present world where most problems are left to be solved by an internet search. Challenge yourself and others to brain storm and problem solve in a “low tech” way.  Just use paper and pencil or the dry erase board. Offer opportunities for mixed groups to work together; you may see glimmers of the next great leader there.

Corporate leaders must be skilled in explaining concepts enthusiastically to others. If you can’t clearly communicate a concept, then you will never be able to “sell” it to others, and you may lose credibility as your audience could just interpret it as you don’t even understand the idea yourself.

PUBLIC SPEAKING

The Career Builder study also identified that 41% of recent college graduates lacked public speaking skills. Some are born with this talent, but the majority of us must work at it. Preparation, practice, repeat. Not only does this apply to public speaking, but simple professional tasks such as answering the phone or introducing yourself. For the most part we live in a very casual society; however, polished, precise responses in public, within interviews, or on the phone can make or break the deal.

WRITTEN COMMUNICATION

Instant everything has taught us to shorten words and ignore grammar. Professionally, you need to ensure your message matches the media. Reports, emails, and business documents should all contain proper grammar, correct spelling, and appropriate capitalization. Write it, read it, proof it, spell and grammar check it, then walk away. When you come back proof it again before you send it, and if you can run it by someone else for review, go for it. Informal style in normal business communications is not acceptable. If you are using social media for campaigns, then you have the opportunity to be less rigid; however, still following old school rules will help you look professional.

ACTIVE LISTENING

The best way to demonstrate active listening is to focus on the speaker and their content during the conversation/presentation, . Even asking questions aids in active listening. But if during a conversation, all you can think about is what you should say when you get the opportunity to pipe in, then you are internally focusing on your own thoughts and not the message of the sender. Practice active listening, remove all distractions, and completely focus on the speaker.

Most importantly whatever you are communicating about be sure to let your passion for the subject show. “Effective communication is 20% what you know and 80% how you feel about what you know.”

– Jim Rohn

FREE Webinar:
Communicating in Relationships: 5 Steps to the Best Fight Ever

May 17th

12-1pm and 3-4pm EST

11-12am and 2-3pm CST

10-11am and 1-3pm MST

9-10am and 12-1pm PST

Wouldn’t it be great if you could express yourself well in a fight and ask for what you really want and need? In this practical, research-inspired workshop you will learn how to transform your next conflict into a conversation that leaves both parties feeling heard and respected.

REGISTER TODAY! Space is limited
Click on the time you would like to attend above.

You can also log on to

www.HelloE4.com with your username and password. On the homepage, click on “UPCOMING WEBINARS,” and follow the easy instructions.
Unable to make it to the scheduled webinars?
We have them archived for your convenience. Visit www.HelloE4.com click on E4 University, then click on Webinars to search by  webinar title. 

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025
(phones are answered 24 hours a day, 7 days a week)

April EFAP NEWS: Prioritizing Tasks and Balancing Life

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FEATURED ARTICLE:

Prioritizing Tasks and Balancing Life

It seems there is never enough time in the day to tackle your complete “To Do” list. Increased work demands, abundant family obligations, commitments to friends and organizations, and our 24/7 accessibility have all significantly affected our limited time. How do you prioritize tasks and find balance, and ultimately peace amongst the chaos?

Identify what is really important. Do you really need to be on that committee or volunteer for that position? Please don’t misunderstand this. It is wonderful and beneficial to engage in groups and support volunteerism, if you have the time and if you aren’t currently over scheduled. Take an inventory of your life – work, school, family, friends, religion, organizations, volunteer work, exercise, and whatever else places a major role in your life. Prioritize your list based on what is really important to you – financially, socially, spiritually, and physically. Also evaluate whether items on your list make you happy. Consider some of the items toward the end of your list. Can some of these be dropped – temporarily or permanently?

If lower ranked priority list items can’t be omitted, consider allotting less time, mentally and physically, to them for a short period of time, just as a test to see if that eases any possible stress. Maybe instead of volunteering two hours every week, you drop it to one hour every other week.

Also, key here is to learn how to say “No.” Toddlers have this down, so embrace your inner child and learn to pass on some opportunities when your time is pressed. It is okay to say no, and focusing more on less tasks may be more beneficial than saying yes to many tasks, and having very little energy to give to any of them. If you are afraid others will view you as uncooperative, explain to them how you are already over scheduled and heavily committed. Tell them you understand the importance of this role, and feel at this point in your life you wouldn’t be able to give it the time and proper dedication that it requires. People appreciate your honesty, and your ability to identify realistic expectations.

Pace Yourself. Often this is easier said than done. If your list includes spending time with your kids and you want to increase that time, start ‘a little at a time.’ Schedule activities with your kids. Children would much rather spend one hour with you commanding your full attention, rather than six hours with you while you are checking your phone every few minutes. Tackle projects one brick at a time. Dividing large projects into small, manageable segments will help you reach your goal quicker, and completing each segment will give you a sense of accomplishment and security that will successfully reach your ultimate goal.

Don’t forget your health. Nutrition, exercise, sleep, and downtime are crucial. If you need to increase any of these areas make it a priority on your list. Taking care of yourself is essential as you attempt to care for others.

Use your resources. Did you know that E4 offers numerous convenience services? Our philosophy is to help you with whatever challenges life gives you. Let us help with the research and specifics regarding any of the following:
  • All issues related to pet care
  • Identifying “handymen” such as plumbers, electricians, lawn maintenance
  • Home improvement/repair
  • Low-cost housing searches
  • 211 resources: lower income basic need challenges (foreclosures, setting up a bank account, housing expenses etc.
  • Specialized meal services (home delivery, Kosher, Ethnic, etc.)
  • Service connections (ex. locating the cable provider in my area)
  • Weather related support such as snow removal, flooding, tree removal, etc.
  • Moving, relocation, and transportation services
  • Working with a financial advisor to lower your mortgage
  • Tickets and entertainment
  • Community services (schools, public/private, houses of worship, etc.)
  • Health and Fitness (clubs, trainers, food stores, etc.)
  • Finding acceptable assisted living centers for your parents
  • Speaking with an attorney on a legal matter
  • And more….almost anything you can think of.
FREE WEBINAR: 
Five Buckets Principle
April 19th
12-1pm and 3-4pm EST
11-12am and 2-3pm CST
10-11am and 1-3pm MST
9-10am and

12-1pm PST

Is it possible to meet the competing demands of job, family, friends, school and work? The resounding answer is yes! In this webinar, you will learn the Five Buckets Principle of work-life balance, which focuses on identifying priorities, making choices and managing expectations.
REGISTER TODAY! Space is limited
Click on the time you would like to attend above.
You can also log on to

www.HelloE4.com with your username and password. On the homepage, click on “UPCOMING WEBINARS,” and follow the easy instructions.

Unable to make it to the scheduled webinars? 
We have them archived for your convenience. Visit
  www.HelloE4.com click on E4 University, then click on Webinars to search by  webinar title.

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025
(phones are answered 24 hours a day, 7 days a week)

March EFAP News: Helping Children Develop Healthy Interests

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e4health, Formerly LifeScope
March 2016 Newsletter:
Helping Children Develop Healthy Interests

featured article:

Why You Should Encourage Outdoor and Unstructured Playtime for Kids

Baby boomers grew up in an era engrained in outdoor and unstructured playing. Kids in small towns left their homes in the morning, played with friends until lunch, grabbed food at their house or a friend’s house, and then usually didn’t check in with adults again until supper or dusk. No one had cell phones, no one had video games, and kids probably came home caked in dirt and sporting bruises, but more importantly they returned smelling of fresh air, full of tales about the numerous adventures they had during the day, well exercised and stronger, probably slightly exhausted, and definitely not bored.

Generation X had some of these experiences, but as Generation Y and/or Millennials (eras overlap, and terms are often used interchangeably) rolled around families became busier. Parents are working more and often are connected to work 24/7 through smart phones, kids are heavily or over-scheduled, and lives are completely structured around preset activities. Most studies confirm that active, involved kids do have better grades, show more leadership potential, and learn valuable life management skills. However, many families have taken it too far and thus have inadvertently negatively affected children. The 7 year old going to school studying three languages, taking violin lessons, studying karate, and playing travel soccer may miss out on simple, yet imperative life lessons. Lessons such as learning to problem solve on her own from her independent playing time, mastering friendship skills by engaging children on the playground, and learning how to wind down and enjoy the simple things in life by appreciating nature and stillness. All of these lessons revolve around basic life skills – communication, managing anxiety and stress, focusing and concentration, and core behavioral social skills.

SO HOW DO I GET KIDS TO PLAY OUTSIDE?

One way, you join them. You can’t do every time, but try to spend unscheduled, unstructured time outside with children. Go on a hike, play hide and seek, or flash light tag at night. Another option is to subtly use an incentive, such as offer your kids the chance to customize the backyard. Ask them what would be fun to have in the yard? You may get the opportunity to plant a flower garden together, build a play house, or hang a tire swing together. Talk to your neighbors. Some neighborhoods have established designated outdoor play times to get kids outside and playing with other children. That is also a great opportunity for you to get to know your neighbors better. If you live in a more rural area, embrace your wonderful location. Plan a scavenger hunt with your kids, together learn to identify insects and leaves, plan a camping adventure, or simply challenge your kids to learn the constellations.

HOW DO I “PLAN” FOR UNSTRUCTURED PLAY?

As an adult, you greatly benefit from unplugging, setting all electronics away, and just focusing on living again. “Unplug vacations” are becoming very popular – such as adult camps, trips, and cruises – where phones are placed in a drawer for several days or even weeks. Your kids need this too. Suggest to the kids to create a blanket fort inside and let them keep it up for a few days. Crawl inside and read books together, color pictures, or draw your ideal house together. Go outside and create a safe “obstacle course” for you and the kids. Have a dance party. Grab a bucket of water and some paint brushes and allow small children to paint the house. Or ask your child what they would like to do? Often just being with you, the complete fully attentive you, is all they want.

BENEFITS OF PLAYING OUTSIDE AND UNSTRUCTURED PLAYTIMES

– Improves Communication, Organization, and Problem Solving Skills

– Stimulates Creativity and Imagination

– Provides Exercise and the Daily Allotment of Sunshine

– Improves Immune Systems and Increases Motor Skills

– Reduces Stress and Anxiety

– Promotes Aesthetic and Perceptual Development

– And …”Several studies have shown that regular, unstructured playtime in      nature makes kids smarter, calmer, more self-disciplined, more cooperative, and happier.”

Dale Carnegie stated, “One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses that are blooming outside our windows today.”

FREE WEBINAR: 

Summer Planning for Your Children
March 15th

12-1 pm and 3-4 pm EST
11-12 pm and 2-3 pm CST
10-11 am and 1-3 pm MST
9-10 am and 12-1 pm PST

The summer may seem far off, but now is the time to start thinking about creating a rich and rewarding summer experience for your child. This webinar is designed to help you assess your child’s needs, interests, and developmental stage, while you define and explore different summer options.

REGISTER TODAY! Space is limited

Click on the time you would like to attend above.
Or log on to www.HelloE4.com with Username:  middlebury college
and   Password:    guest.
 On the homepage, click on “UPCOMING WEBINARS,” and follow the easy instructions.

Unable to make it to the scheduled webinars?
We have them archived for your convenience. Visit
www.HelloE4.com click on E4 University, then click on Webinars to search by  webinar title.  

PDF files of the monthly newsletter and posters are available by logging onto www.HelloE4.com and clicking on “Monthly Bulletins” on the home page.

THIS MONTH

LET e4health BE YOUR RESOURCE FOR:

Counseling for any issue that’s important to you or your children

Online learning via our webinar, “Summer Planning for Your Children” on Tuesday, March 15th

Articles, tips, and online resources to help children stay active

Information and support for special needs

Daily living services such as locating summer camps, after-school activities, and tutors-as well as other resources and referrals-to give you more time to encourage your kids
800-828-6025

www.HelloE4.com

January EFAP News: Taking a Closer Look at Nutrition

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e4health  (formerly LifeScope)
January 2016 Newsletter:
Taking a Closer Look at Nutrition

FREE JANUARY WEBINAR:

Eating Right For Life
Wednesday, January 19th
12-1 pm ET
and
3-4 pm ET

Coffee for breakfast, candy bar for lunch, and dinner on the run? If this sounds familiar, don’t miss this opportunity to become more knowledgeable about balanced nutrition. In this webinar you will learn how to adopt healthy and sustainable eating habits that work for you and your schedule.

REGISTER TODAY! Space is limited

Click on the time you would like to attend above.

Or log on to www.HelloE4.com with your username and password. On the homepage, click on “UPCOMING WEBINARS,” and follow the easy instructions.

Unable to make it to the scheduled webinars? No worries! Our monthly webinars are archived for your convenience.  Visit  www.HelloE4.com click on E4 University, then click on Webinars to search by  webinar title.  

FEATURED ARTICLE:

Taking a Closer Look at Nutrition

Recent headlines reported that bacon may be dangerous to our health. First bacon is good for me, then it’s bad for me, then I can only have turkey bacon, then it’s okay to have bacon in small portions, and now I’m not supposed to eat it all. Sounds like a pattern we have all heard often over the past several years. Consumers are not sure what we should eat, how often we should eat certain foods, how to cook foods, or what foods we are supposed to completely avoid.

PYRAMIDS AND PLATES

Some of you may remember when we were kids, the food pyramid. The system explained, working from bottom to top, the food groups you needed the most servings of, and as you worked your way to the top, the tip of the pyramid identified foods you needed the least of or should avoid as much as possible. The pyramid concept was created over 20 years ago by the United States Department of Agriculture (USDA) and stayed around until about 2005. In 2005, the USDA flipped the pyramid to lie on its side, and updated the food pyramid’s look and verbiage. It didn’t go over well. The sideways pyramid was confusing and sometimes viewed as misleading; subsequently, in 2011 the USDA created a simple plate campaign, “MyPlate,” with color coded categories for food groups.

A plate is much easier to wrap your head around than a pyramid when it comes to visualizing eating and planning your meals. Basically, half of each meal should be fruits and vegetables (half of your plate), a slightly larger portion on the other side of your plate should be grains and then fill in the rest with protein (preferably lean protein). A small cup is beside your plate to represent dairy (1 – 2 servings a day) or you can substitute water here. Balancing your meals on the plate and cup concept, well that is much easier to do.

SOME COMMON-SENSE ON CONSUMPTION

The key as most scientific studies show is to concentrate on the following:

  • Eat in moderation – all foods
  • Focus on a plant-based diet
  • Limit saturated fats (found in animal-based products, such as meat, eggs, and dairy)
  • Educate yourself (become a label reader and recipe experimenter)
  • Limit process foods (basically, if it came from the ground, that’s good, but if it came from a box or bag, it has been processed and less nutritious)
  • And move! It’s important to exercise more

LET’S NOT BRING HOME THE BACON

Back to our beloved bacon, the World Health Organization concluded that processed meats-such as hot dogs, sausages, and bacon-can yield cancer. Studies and scientists concluded that regularly eating processed meats did increase individuals’ risks of cancers, such as colorectal cancer. Many organizations weighed in on this report such as the American Cancer Society. According to NPR, Bad Day For Bacon: Processed Meats Cause Cancer, “Susan Gapstur of the American Cancer Society says the society recommends ‘consuming a healthy diet with an emphasis on plant foods and limiting consumption of processed meat and red meat.’ ”

As research continues, diet and exercise guidelines will likely change. Health, lifestyle, and environment will also influence your diet; still, focus on plant based foods, drinking water, limiting meat and dairy, and moving. Make your diet your own, and fill you plate with healthy choices visualizing food as the fuel your body needs to operate as successfully and efficiently as possible.
SOURCES:

http://www.hsph.harvard.edu/nutritionsource/pyramid-full-story/#Dietary-Guidelines-in-the-21st-Century

http://www.webmd.com/diet/obesity/skinny-fat-good-fats-bad-fats

http://www.npr.org/sections/thesalt/2015/10/26/451211964/bad-day-for-bacon-processed-red-meats-cause-cancer-says-who

e4health administers the College’s EFAP program.  To access their comprehensive web site, with many tools and articles, go to the e4health web site.
Username:  middlebury college
Password:    guest
Or call them at: 800-828-6025
(phones are answered 24 hours a day, 7 days a week)

 

 

EFAP News: 360 Parenting

lifescope

360 Parenting

Total Parenting Support You Can Count On Anytime, Any Day

As commitments to your children abound, finding time to pay the bills, meet work demands, practice self-care, nurture relationships and satisfy our own intellectual curiosity can be a challenge. Whether you’re a mother, father, biological parent, adoptive parent, step-parent, single parent, first-time parent, or empty-nester, LifeScope has something for everyone!

LifeScope appreciates all you have to juggle and can assist you from all angles.

  • Expecting your first child? Counseling can help new parents through the stages of preparing for baby, parental leave, and returning to work.
  • Daily living professionals have time when you don’t to research summer camps, compare car seat safety ratings, and find a plumber when your 2-year-old flushes a rubber duck down the toilet.
  • Looking for a daycare facility near work, back-up care options when your pre-schooler is sick, or an afterschool science program for your 6th grader? Caregiving specialists can help you locate providers, matched to your specific criteria.

Financial educators can assist with developing a family budget, answer questions about opening a life insurance policy or counsel on applying for financial aid.

24/7 Toll-free line: 800-828-6025

Website: www.LifeScopeEAP.com

Username: Middlebury College

Password: guest

 

October EFAP News: Brain Health

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HEADS UP
There are certain lifestyle habits — such as exercising, consuming a nutritious diet, and staying socially active — that can potentially improve your health as you age. Science suggests that adopting these behaviors can support brain health as well. It’s never too late, or too soon, to make changes to reduce your risk of cognitive decline.

LifeScope can help with:

  • Articles and tips on aging and brain health
  • Audio on the causes of memory loss
  • Resource links to the Alzheimer’s Association and Administration on Aging
  • Health and wellness resources and referrals
  • 24/7 access to confidential counseling support

FREE WEBINAR: KNOW THE 10 SIGNS

Tues, Oct 20th at 12pm ET/9am PT & 2pm ET/11am PT

Presented by the National Alzheimer’s Association, this webinar will educate you on the 10 early warning signs of Alzheimer’s disease, the differences between age-related memory lapses, and the signs of dementia. To register, log on to www.LifeScopeEAP.com with your institution username and password. In the middle of the homepage, click on ‘Online Seminars’ then “Know the 10 Signs.” If you are unable to attend, look for the archived webinar under Online Seminars, approximately 7-10 days after the live presentation.

PROTECT YOUR BRAIN

October Tips for Taking Action

You may also be interested in viewing the following tip sheets, which can be found by logging on to www.LifeScopeEAP.com with your insitution username and password, and clicking on the ‘Monthly Communications’ button on the top left corner of the homepage.

“Improving Your Memory”- How does your brain handle all the data it receives? Is it possible to make your memory more reliable? Read this article for tips on how to effectively store and retrieve information.

“Keeping Your Brain Active”- Intellectual stimulation, as well as social interaction, can help keep your brain healthy and even lower the risk of developing Alzheimer’s disease. Read this article to learn about factors that contribute to Alzheimer’s, and ways you can keep your mind sharp.

“What Can You Do to Protect Your Brain?”- Diet, sleep, exercise, and social engagement can help or harm your brain-depending on how much or how little you get of each. Read this article to learn what you can do, starting today, to keep your mind healthy and active.

The October Calendar, Poster/Webinar Promo, and Spanish Language Poster can also be accessed on the member website by clicking on the ‘Monthly Communications’ button on the top left corner of the homepage.

24/7 Toll-free line: 800-828-6025

Website: www.LifeScopeEAP.com

Username: Middlebury College

Password: guest

August EFAP News: Caught in the middle?

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THE NEW SANDWICH GENERATION

AUGUST 2015

According to a Pew Research Center study, 1 out of every 8 Americans, age 40-60, is raising a child and caring for a parent. Sandwiched between two generations, these family jugglers are at greater risk for stress, depression and other health problems.

Discovering ways to balance multiple family care responsibilities can help ease the burden emotionally, physically, and financially.

LifeScope can help with:

  • Referrals for child care, special needs, educational programs, etc.
  • Information and referrals for respite care
  • Articles on boomerang kids and parent/child communication
  • Stress management tools
  • Financial consultation around family budgeting, retirement planning, college funding, financial aid, Medicare, etc.

24/7 access to confidential counseling support

FREE WEBINAR: STRATEGIES FOR MULTIGENERATIONAL CAREGIVING

Tues, Aug 18th at 12pm ET/9am PT & 2pm ET/11am PT

Join this free webinar to learn coping mechanisms that can help restore work-life balance and support resilience as you juggle personal, professional and family responsibilities. To register, log on to www.LifeScopeEAP.com with your institution username and password. In the middle of the homepage, click on ‘Online Seminars’ then “Strategies for Multigenerational Caregiving” to sign up. If you are unable to attend, look for the archived webinar under Online Seminars, approximately 7-10 days after the live presentation.

EASE THE SQUEEZE

August Tips for Taking Action

You may also be interested in viewing the following tip sheets, which can be found by logging on to www.LifeScopeEAP.com with your institution username and password, and clicking on the ‘Monthly Communications’ button on the top left corner of the homepage.

“Affirmations for Parents”- When caregiving demands pull us in multiple directions, it’s important not to lose sight of how we wish to behave, or the relationships we wish to cultivate with our children. Affirmations can help us stay in touch with our parenting values and feelings. This article offers suggestions for affirmations and guidelines for how to use them effectively.

“Respite Care Fact Sheet”- Respite care encompasses a wide variety of services including home-based care as well as adult day care and institutional care. All afford caregivers respite or time off to take care of their other responsibilities. Read this article to learn more about different types of respite care and how to assess programs/providers for quality.

“Sandwich Generation: Caregivers in the Middle”- While the sandwich generation typically refers to those caring for aging parents and children at home, many are finding themselves providing support to their adult children and grandchildren as well. This article offers tips for how to set boundaries, communicate needs, practice self-care and tap into available resources to help ease the squeeze.

The August Calendar, Poster/Webinar Promo, and Spanish Language Poster can also be accessed on the member website by clicking on the ‘Monthly Communications’ button on the top left corner of the homepage.

24/7 Toll-free line: 800-828-6025

Website: www.LifeScopeEAP.com

Username: Middlebury College

Password: guest

EFAP News: Back-to-School Resources

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Back to School is Coming-

Your Assignment: Be Prepared!

24 hours a day, 7 days a week, 365 days a year, LifeScope specialists can provide you with knowledge, assistance, and resources to address your unique educational and caregiving needs.

Call or live chat to request referrals for:

  • Before and After School Care
  • Tutors and Academic Services
  • Public and Private Schools
  • Boarding Schools
  • Special Needs Programs
  • Other Childcare Information

LifeScope is a free, confidential life service available to all faculty and staff, as well as household and family members. Our professional counselors are standing by 24 hours a day to confidentially assist with any issue that matters to you and your family.

24/7 Toll-free line: 800-828-6025

Website: www.LifeScopeEAP.com

Username: Middlebury College

Password: guest