BalancedLIVINGSpring 2014

Protect Your Family from Crime

Diet and Exercise Motivation

Relationship Enhancing Skills

Open Communication Lines at Homepg. 4

How & Why to Keep a Training Logpp. 12 - 13

BalancedLivingSPRING 2014

MinES & Associates10367 West Centennial Road

Littleton, Colorado 80127800.873.7138

www.MINESandAssociates.com

. . . . . . . . CREDITS . . . . . . . Life Advantages - Author Delvina Mirtemadi ©2014

Opening Lines of Communication at Home pg. 4

Planning Strategies for Work and Home pp. 6 - 7

Plan for Unexpected Emergencies at Home pg. 11

Krames Staywell

How to Make Your Home Allergy-Proof pg. 5

How and Why to Keep a Training Log pp. 12 - 13

Motivation for Diet and Exercise pg. 14

U.S. Dept. of Health & Human Services

Building Skills that Enhance Relationships pp. 8 - 9

Wellness Library Health Ink and Vitality Communications ©2014

7 Ways to Protect Your Kids from Crime pg. 10

www.LiveStrong.com

Recipe: Butternut Squash Tofu Stew pg. 15

Welcome to our first issue of Balanced Living of 2014. Spring is right around the corner and as we prepare for warmer weather and purging ourselves of cabin fever, we need to prepare for the unexpected as well as fun.

This issue’s articles focus on safety both at home and at work as well as helpful ways you can prepare your home and kids for events that happen when you can’t be there. We also take a look at several ways to stay healthy and fit this year as we seek to educate and motivate to help make 2014 the best year yet for your health.

And as always if you need a little extra help getting that spring in your step, please don’t hesitate to call your Employee Assistance Program at 1-800-873-7138.

To your health!

– The MINES Team

A word from your Employee Assistance Program...

www.MINESandAssociates.com | 800.873.7138

Total WellbeingThe Year of Integration

Is there a topic you’d like to see us explore? We’d love to hear from you. Shoot us an e-mail at communications@minesandassociates.com and let us know what you’d like to see.

Our theme for 2014, Total Wellbeing, has been designed to help bridge the gap between our potential and optimal wellbeing. We will supply the knowledge necessary to support healthy lifestyles in order to be well in both body and mind. With this idea of mind-body relationship at the forefront, our topics will focus on the 8 dimensions of wellness: Physical, Occupational, Intellectual, Environmental, Financial, Social, Spiritual, and Emotional Wellness. Each month we will explore how different aspects of wellbeing are connected to each other and more importantly how they apply to you so you can achieve balance and promote your own Total Wellbeing.

Social

Emotional

Spiritual Financial

Intellectual

Environmental

Occupational

Physical

TotalWellbeingWebinar SeriesUseful Resources for the Mindful Professional

MINESBlogA Fresh Perspective

Keep an eye out on MINES & Associates in 2014 as we explore the mental health landscape. From financial planning to social influence, physical wellness to emotional health, all aspects of your life are connected and can affect your wellbeing. Let us help you stay on top of this constantly shifting world and make your wellbeing easier to focus on than ever before.

This year we will be talking about all kinds of innovative and useful topics centered around wellbeing and how it relates to you and the world you live in. So we invite you to get in on the conversation today. Read great articles, ask questions, and keep on top of what MINES is up to. See something you like? Rate it on our blog or tell us about it. Want to see something specific? Let us know what interests you and how MINES can help. Just go to www.minesblog.wordpress.com

Join our partner, Brown Richards, for any of their monthly webinars. This year they will cover a huge array of topics from paying for college, single parent survival tips, optimizing brain power, and much more! Visit our website to learn more, or register for upcoming events at www.minesandassociates.com/webinar.

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Opening Lines of Communication at HomeEvery family has different needs when it comes to communicating and keeping each other up to date with the upcoming events in their lives. Especially for big families, it can be a real challenge to make certain everyone is informed of important news and issues. Below are some tips and techniques that will help make certain the communication needs of your family don’t go unheard.

For Your Partner• Make a point to set aside time to spend together each week• Set aside time for a date night one night out of the month• Be willing to set aside time to discuss critical issues related to your

relationship or family• Avoid discussing sensitive issues or conflicts as soon as you come home• Refrain from arguing with your spouse/partner in front of your children,

especially arguments related to how to handle your kids

For Your Children• Actively listen to what your children have to say, even if they can’t form complete sentences, because you might

have to piece together what’s happening• Avoid interrupting or talking over your children• Listen to everything that’s said, even if you disagree with it and

won’t change your mind• Be willing to take time to think about what your children have said;

rushing to a judgment might give the impression that you’re not taking what’s been said seriously

Being on the Same Page• Support the decisions of your partner and avoid contradicting

those decisions• Make a point to do things together as a family and set aside special

family days as needed to bring everyone together• Find activities that can help everyone share experiences and develop closeness

How to Communicate a Positive Message• Avoid saying anything that might alienate a family member or seem accusatory• When you’re angry, try to keep your discussions to a minimum to avoid saying anything you might regret• Be willing to take time outs, walk away, or engage in activities that help cool tempers before you engage in

discussions that might become even more heated• Before you blurt out something hurtful, count to 10 to calm yourself and

defuse your anger

Use these steps as a starting point to develop positive communication techniques in your home. As your family grows and expands, you might need to try out other methods to keep everyone informed of what’s happening. If you make a point to put these techniques into practice now, you’ll be better prepared for adjusting to new techniques in the future. M

Pet allergies• If possible, do not keep pets that have hair or fur. If you do have pets, keep

them outside as much as possible and out of the bedrooms.• Wash your pets regularly. Wash your hands after playing with a dog, cat, or

other pet.• Keep your distance from pet birds. Their cages contain numerous allergens.

Mold allergies• Clean and disinfect bathrooms weekly. To reduce mold, always run the exhaust

fan during and after a shower. Keep under-sink areas dry.• Eliminate carpet and upholstered furniture in bathrooms or basements. They

provide a perfect environment for mold and mildew to grow.• Fix leaky faucets immediately.• Wash towels often using hot water. Dry large beach towels in the dryer after

use.• If you have a damp basement, bathroom, or any other room, use a dehumidifier.

Dust allergies• Keep doors and windows closed to reduce indoor exposure to outdoor

allergens, such as pollen.• Vacuum at least twice a week to control indoor allergens. Change bags often

and consider purchasing a vacuum with a HEPA filter.• Remove wall-to-wall carpeting and cloth curtains, if possible. Clean them often

if they can’t be removed.• Consider treating carpets and upholstered furniture with tannic acid or benzyl

benzoate to kill dust mites. Ask a professional furniture cleaner for rates.• Replace your upholstered furniture with wooden, vinyl, or leather furniture.• Exterminate regularly for roaches and other pests.• Cover all mattresses and pillows with impermeable, plastic covers. Use

synthetic products instead of feather pillows and quilts. Wash sheets, mattress covers, and blankets in hot water.

• Remove dust ruffles, heavy drapes, knickknacks, and stacks of books and papers from your bedroom. Clean and dust the bedroom at least twice a week.

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How to Make Your Home Allergy-ProofFor someone who has an allergy, a substance that is harmless to most people causes their immune system to react and cause symptoms that can range from annoying to life threatening. The substance that causes the body’s immune system to react this way is called an allergen. Indoor allergens such as dust mites, mold, or pet dander are present year-round.

You could be allergic to house dust if you sneeze and wheeze most of the year, but noticeably more in the winter when you’re spending more time indoors. Mold could be your problem if you develop allergy symptoms when you’re in a damp basement or raking wet leaves. You’re probably allergic to cats and dogs if allergy attacks suddenly occur when you’re around these animals.

You may need to see an allergist if you can’t pinpoint the cause of your problems. Once you know what’s causing your symptoms, the following strategies can help you avoid the most common indoor allergies.

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Planning Strategies for Work and HomePlanning ahead can be a difficult skill for some, while others find it easy to plan in many areas of their lives. But even if you aren’t a natural planner, you can learn skills that will help you organize and prioritize tasks and events. This can ultimately help you reduce unnecessary stress and increase your productivity. In fact, the better prepared you are for handling life’s challenges the more likely you are to achieve your goals and fulfill your dreams. Use the tips below to help improve your planning skills at home and at work.

At Home1. Prioritize what’s most important2. Start by writing a list of ten things that are important in your household, from preparing meals to spending

quality time with your spouse.3. Clarify expectations4. Next, look at your priorities. What do you expect of the family members who are involved with each priority

and what do they expect of you? Speak to your family about which priorities they are a part of and what each person can do to help fulfill the priority.

Taking Care of High Priority ItemsThe following tips can help you plan for typical high priority items:• Set aside time to spend with family members. No matter how busy you are, take time to communicate to

each family member how much you value them.• Use a family calendar to write down appointments, practices, meetings, and special occasions. Invite your

family to use the calendar and post it in a place where everyone can see it.• Organize the household by shopping for groceries and doing laundry in advance. Keep foods that can be

easily cooked when you’re running late, and try to throw in a load of laundry before you sit down to watch a favorite television show or play a game.

• Keep a list of your children’s and spouse’s clothing sizes. Write down their favorite colors and styles. Choose clothing that is durable and simple. When children are old enough, let them shop for their clothing to free up some of your time.

• Plan for emergencies. Create a list of friends and family members who can help during stressful times. Keep copies of the list by the phone and give a copy to each family member. Consider giving a neighbor spare keys to your house, and try to find sitters or day care centers that you can use at a moment’s notice.

• Plan for being away. If you have to go away suddenly or have to stay overtime at work, make sure that your family can follow routines in your absence. Cook and freeze meals ahead of time, and if children are old enough, show them how to do household tasks like running the dishwasher.

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At Work1. Planning for long and short-term goals2. When planning for success at work, start by establishing long- and short-term

goals. These goals will tell you what to focus on and what you ultimately want to achieve.

3. Analyze your goals4. Look at each goal you’ve created and define the tasks

needed to accomplish it. Set deadlines and plan to reward yourself once you’ve accomplished the goal.

5. Use a planner6. Take advantage of yearly, monthly, weekly, and daily charts to

map out your schedule of tasks. Cross off tasks and goals as you fulfill them.

7. Prioritize daily8. Your weekly planning chart will help you make to-do lists for each day. Before you start your day, write

down a list of priorities. Then, write down an A, B, or C next to each priority, according to these rules;• Priority A - must-do items• Priority A items are your most important tasks. Do these right away.• Priority B - should-do items• Should-do items don’t have to be done today, but should be accomplished very soon.• Priority C - nice-to-do items

9. These items can be postponed or left as long-term goals.10. Delegating duties11. If you can, cross-train your coworkers so they can help when you are absent. Try to balance your workload,

and give others credit if they assist you in performing tasks.12. Meet with colleagues and customers at appropriate times13. Schedule meeting times with colleagues to avoid workplace disruptions. If you spend a lot of time on the

phone, make a list of people you frequently call. When you think of something to discuss with the person, make a note of it under their name. Then, when you talk to them next, you can address everything you need to. M

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Building Skills That Enhance RelationshipsEveryone brings special qualities to friendships—qualities that make friendships richer and stronger. The following is a list of some of these qualities:• being independent and self-sufficient• being positive, upbeat, and warm• talking about others in a positive way• being honest and dependable• doing your share of both the talking and listening• being respectful of the other person’s feelings• keeping yourself clean and well-groomed• accepting your individual differences• listening closely without interrupting• being non-judgmental• giving the other person plenty of “space”

Activity: Make a list of the strengths you bring to your friendships or to the people in your life, including any from the list above. Give yourself credit for these positive attributes.

Creating Change. List the things you would like to work on that you think would make it easier for you to make and keep friends. Acknowledging that you want to improve and reminding yourself of this desire from time to time will create the personal change you are seeking. Ask your family members and friends to support you in these efforts. You may want to ask a health care professional for additional advice and support. Self-help books will give you ideas for creating this change. Of most importance is your determination to change. Remember that everyone has areas that need improvement. Change takes time. Pat yourself on the back for your efforts.

Activity: Think of a time when you created some change in your life that made your life better.

Life circumstances can make friendships difficult. Factors over which neither you nor the other person have any control can make it difficult to be friends. You may want to be friends or closer friends, but one of these issues may get in the way:• illness• distance• stress• overwork• fear• financial problems or poverty• differences in expectations• extreme differences in interests• lack of transportation

It is important to acknowledge these difficulties, but don’t give up on the friendship if you don’t want to! These factors are challenging, but not impossible! Some factors must simply be accepted—such as distance, and others you can work on changing—such as fear or overwork. For example, a woman in her fifties has been very close friends most of her life with a woman she first met at camp when she was a child. Now they live in different States and their busy lives keep them from being together as much as they would like. They keep their friendship strong through weekly e-mails.

Activity: What is a life circumstance that makes it difficult to keep up with one of your friendships or with a person you know well? Using all of your creativity, write five possible ways to resolve this difficulty. If you can’t think of enough ideas, ask a friends for suggestions. Then try doing one or more of these things.

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Before you end the friendship, you may want to talk about the troubling behavior. If the person stops doing it, you may be able to continue your friendship. To help you decide if you want to end a friendship, ask yourself the following questions:• Is this person always this way or just this way once in a while?• Is this person having a hard time right now that might be affecting their behavior?• Are you having a hard time right now that may be affecting your feelings and the way you see things?• Do you often enjoy this friendship or do you sometimes feel hurt?

You may be tempted to pursue a relationship with someone even though the person treats you or others badly. However, most people agree it is better not to have a certain friend than to have a person treat you badly. If the things another person says to you or does to you make you feel hurt and the person won’t stop doing those kinds of things, he or she is not your friend. It is always your choice whether or not to be friends with another person. Reach out to others for information and advice, but the final decision should always be yours.

Getting started. The common-sense information in this article comes from people like yourself. It will help you in strengthening those friendships you already have and in making and keeping new friends—friends who will increase your wellness and satisfaction with life. Decide for yourself how best to begin the process of making and keeping friendships.

Activity: Write down a goal for yourself about making and keeping friends. Write down the steps you will take to reach your goal. Keep this information where you will see it and remember to continue to work on it. When you have reached your goal, give yourself a “pat on the back” and then set another goal for yourself.

Set a small, daily goal for yourself each day that will help you make new friends or keep your friendships strong like:• calling one friend or someone you know well• doing something nice for someone else• attending a support group• sending a friend or someone else you know a card or an e-mail.

List some other possible daily goals that you think you could achieve.

Now you are well on the way to expanding your circle of friends. M

Is this friendship a good idea? Sometimes it is better to avoid getting closely involved with a person or to end a friendship. You may want to stop being friends with a person if they:• share personal information about others• do all the talking and not listening• violate your boundaries• put others or you down• tease, ridicule, taunt, or “badmouth” friends and family• lie or are dishonest• want you to be their friend only or want you to spend all your time with them• want to always know where you are and who you are with• don’t want to be seen with you in public• are clingy or very needy• talk inappropriately about sex or personal matters• ask questions that make you feel uncomfortable• ask for risky favors• engage in illegal behavior• are physically, emotionally, or sexually abusive

Keep in touchThe more in touch you are with your youngsters, the less likely they will become victims. “Being in touch involves knowing where your children are, what they are up to, and who their friends are,” Dr. Simmons says.

Teach your children wellToday’s youngsters often are home alone or venturing out on their own. “If they learn crime-avoidance habits right along with toilet training, grooming, and tying their shoes, they will instinctively learn to protect themselves,” Dr. Simmons says.

The best way to teach children is by setting a good example. Also use role-playing and “what-if” games. Ask them, “What would you do if a stranger pulled up next to you in a car and offered you candy?”“What if you’re home alone and someone comes to the door and wants to use the phone?” “What would you do if we got separated at the mall?”

Rehearsing situations your children might encounter allows them to consider appropriate responses ahead of time, so they’re less likely to be caught off guard. Emphasize what they can do, not the dangers of a situation. This increases their sense of mastery and reduces their fears.

Close and lockMore than one-third of property crimes and many crimes against people result from carelessness when securing the home. “It’s vital to train your children early about closing and locking doors and windows. Otherwise, their negligence can produce breaches in your family’s security,” Dr. Simmons says.

Go publicAbout two-thirds of crimes against children happen when youngsters are alone and isolated from public view. Two children are twice as safe as one, and staying near populated areas increases their safety even more.

Pick your spotsCrimes generally happen in certain locations, at certain times, and under certain circumstances. Part of being “streetwise” is learning to distinguish between safe and unsafe circumstances. In large cities, for example, some districts may have crime rates 20 times higher than other districts. Most people-related crimes happen on weekend nights.

Checking it outCheck out and trust your intuition about your child’s new friends, a rumor, or a new part of town they’re thinking of exploring. “If something doesn’t sound or feel right, it’s probably not,” Dr. Simmons says.

Getting alongIn crime prevention, getting along with others is as important as locking your doors. Encourage your children to avoid ill will with others.

“Teach your children to see things from other people’s points of view. Through role-playing, teach them to create scenarios in

which everybody wins,” Dr. Simmons says. “Goodwill is a bulwark against crime.”

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7 Ways to Protect Your Kids From CrimeParents who worry about their children becoming crime victims can reduce their youngsters’ risk -- at home, school, and play -- by as much as 90 percent by training them properly and instilling the right attitudes.

“Parents need to be prudent, not paranoid, when teaching their children about crime,” says J.L. Simmons, Ph.D., a social psychologist and coauthor of “76 Ways to Protect Your Child from Crime.” “They can change the odds of their children becoming victims by setting the right framework; in so doing they can change the course of their children’s lives.”

The following crime-proofing strategies are “mutually reinforcing,” Dr. Simmons says. “They work together to form an overall safety net and should form the basis of instruction for crime-proofing your children.”

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Plan for Unexpected Emergencies at HomePlanning for unexpected emergencies is critical to the safety of your family. By planning ahead for emergencies and other unexpected happenings, you and your family are better able to handle any situation appropriately, significantly reducing the risk of harm. As you prepare, think about key people that you can rely on and possible backup systems for surprise events, like when a sitter or childcare provider is suddenly unavailable. Train your children so they will know what to do when an emergency catches them by surprise, and organize your household so your family can find what they need when they need it.

Keep an Emergency Contact ListKeep a list of important names, phone numbers, and addresses. Review it with your children, spouse, and older adults. Write it in clear, legible, large print so it is easy to read for everyone. Have the list include friends, neighbors, and relatives that can help if something goes awry, and write down which ones are home during the day and which ones are home during the evening. Place the list by the phone and make sure sitters and family members know where it is located and how to use it. Make sure the list has information for:• parents’ workplaces• extended family members• neighbors• friends• doctors• veterinarians• the fire department• the police department• poison control

Stock Essential SuppliesKeep food supplies at home for children to use while you’re at work or away from home. Stock up on your kids’ favorite snacks and easy-to-prepare meals.

You can also keep a petty cash fund in a drawer for children to use when needed.

Make sure you have the following medical supplies in a first aid kit or medical cabinet:• cotton• adhesive tape• bandages• sunscreen• a thermometer• hydrogen peroxide for children• pain relievers• burn ointment• a heating pad• antibacterial ointment

Back-Up Child CareBabysitters may cancel at a moment’s notice, and childcare providers may not be able to take care of your child on certain days. Plan for this by keeping a list of backup sitters and childcare centers that can watch your child if needed. Ask friends and neighbors if you can include them on this list.

Train Older ChildrenIf children are old enough to be home without you, train them to solve problems on their own. When it’s appropriate, show them how to work important appliances, make snacks, and care for family pets. Think of potential problems they could have while you are at work or running an errand. For example, consider if your child gets into a disagreement with a sibling and you aren’t there. Instruct your child on what is to be done in your absence, and when it is appropriate to call you with a problem. If a child does call you with an emergency, stay calm. Get the information you need, and then direct your child on what to do and who to call.

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How and Why to Keep a Training LogSome people like to train intensely for peak performance. Others simply enjoy getting out and doing what they can. Either way, a training log can help you get more from your workout.

“Think of a training log as a planning tool,” says Judith C. Young, Ph.D., executive director of the National Association for Sport and Physical Education in Reston, Va. “It helps you organize and save information about your exercise routine so you can work toward whatever you think is important.”

For example, if you’re training for a marathon, keeping a log can help you track how you run under various weather conditions or when you’re following a special diet. You can record information about the prettiest routes if you’re walking to enjoy the scenery.

Your log also can prod you to work out on those days when you’re too tired or you think you’re too busy.

What to recordHere’s a brief rundown on what data you should record:• Distance -- in miles and tenths for running, walking, or cycling; in laps or

meters for swimming. • Time -- in minutes, seconds, or fractions. • Intensity -- in pounds, for strength training. • Other details -- such as split times, when helpful. • Milestones -- on the way to achieving your goals. • Personal bests.

Depending on your fitness and training level, you may also want to record other information concerning:

Your physical condition• Pulse rate. Take two readings, one before you begin exercising and one at

peak activity. Be sure to stay within your target heart zone. • Hours of sleep. Watch for how this entry affects your performance. • Weight. You’ll notice regular exercise helps you lose extra pounds and

maintain a healthful weight. • Diet. You may discover certain foods improve your performance. • Discomforts. Note unusual aches or pains.

Workout conditions• Day and time. This information gives you a frame of reference and helps you maintain consistency. • Weather. Hot, cool, humid, or pleasant? Noting this information will tell you under what conditions

you work best. • Road surface or equipment condition. Jot down a brief description for future reference. • Atmosphere. Pretty scenery may improve your performance, while a crowded gym may increase

your tension.

Yourself• Mood. Record how you felt at the start of a workout, then mention whether the workout changed

your mood. • Thoughts and feelings. Exercise frees many people from everyday worries and helps them use

their minds more creatively. Let your thoughts flow from pen to paper.

Your activityThe route you walked or ran, the training machines you used or the aerobic exercises you completed.

Things to avoidNote which house has the loud, crabby dog or what time of day a pool’s lap lanes are crowded.

Favorite thingsJot down a route you’d like to run or walk again, or note a pair of really comfortable shoes.

If you’re diligent about maintaining a training log, you’re not just recording what you’re doing, but also recording your progress and that can be a powerful motivator. “Sometimes you may feel you’re not making much progress; your log book will prove otherwise, right there in your own handwriting,” Dr. Young says. “That can be enough to give you a second wind.”

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Motivation for Diet and ExerciseGetting in shape through diet and exercise is rarely a linear process; even the most dedicated person is bound to have setbacks.

“But by setting realistic goals and facing your fears and stumbling blocks, you can get fit and improve your health as a result,” says Michael Gerrish, an exercise physiologist, psychotherapist, and author of “The Mind-Body Makeover Project.”

According to Mr. Gerrish, addressing your inner obstacles -- the mental and physical UFOs (Unidentified Fitness Obstacles) that block your progress -- is the key to success.

He offers the following suggestions for using your mind to make over your body and your life.

Expect to question your goals as time goes on. “Remember that everyone has lots of ups and downs on the way to reaching their goals, and doubting your goal doesn’t mean it’s not worthwhile,” says Mr. Gerrish. “If you resume some old unhealthy habits for awhile, simply focus on getting back into your program and doing the best you can.”

Trust your instinctsLearn to trust your instincts and don’t judge (or ignore) your moods. “Don’t feel compelled to shake feelings off; instead, heed the message they give,” says Mr. Gerrish. “Let them act as a guide for determining how and when to shift gears.”

Stay focused on what success means to you; forget about what other people think. “Don’t use societal standards as a basis for setting your goals,” says Mr. Gerrish. “If you do, you’ll set yourself up to feel like you’ve failed regardless of what you achieve.”

Learn from what you see others do, but remember you’re unique. Resist the urge to compete and compare -- it’ll send you down the wrong path. “Keep things in perspective, because we don’t get dealt the same cards -- genes, athletic ability, metabolism,” says Mr. Gerrish.

Set realistic goalsResist the urge to set lofty goals you’ll be slow or unlikely to reach. Instead, be more modest and set “mini-goals” you can reach in a few days or weeks. “Achieving success breeds confidence and ensures your efforts are fueled to stick,” says Mr. Gerrish. “For example, instead of setting a goal of losing three inches off your waist, strive to lose one inch in a month.”

Stop to celebrate every success before you set any more goals. “If you have a habit of raising the bar every time you achieve a goal, take more time to savor your success,” says Mr. Gerrish. “You need to acknowledge how far you’ve come to increase how far you’ll go.”

Stop criticizing your body. Think about what you say to yourself and the words you typically choose. Are they mostly self-defeating words -- for example, “I’m not” or “I can’t?” Replace all negative statements and thoughts with ones like “I am” and “I can.”

You’re going to fall off your diet and exercise program now and then, so prepare to climb back on. “All of us go off our diets and miss a workout once in a while, but if you climb ‘back on your horse’ when you do, over time you’ll stop falling off,” says Mr. Gerrish. “With practice and patience you’ll learn how to center yourself and control the reins.”

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SEASONAL RECIPE

Makes approximately 6 servings.

Nutritional analysis (per serving): 206 calories; 11.44 g fat ( 6.26 g sat ); 142.54 mg cholesterol; 6.51 g carbohydrates; 2.34 g from sugars; 17.39 g

protein; 0.64 g fiber; 497 mg sodium.

Spinach, Mushroom, Feta Crustless Quiche

• 8oz.slicedmushrooms• 11/2tsp.crushedgarlic• 10oz.frozenleaf spinach• 4eggs• 1cupmilk(1%)• 2oz.fetacheese• 1/4cupparmesan• 1/2cupmozzarella

1. Preheat your oven to 350 degrees. If your frozen spinach is notalready thawed, thaw it in themicrowave. Empty the box into acolanderandletitdrainwhileyoubegintopreparetherest.

2. Quicklyrinsethemushroomsandslicethemthinly.Placetheslicedmushroomsinaskilletcoatedwithnon-stickspray,addthemincedgarlic, and sprinkle a little salt and pepper. Turn the heat on tomedium-highandsautethemushroomsuntiltheyreleaseallof theirmoistureandnomorewater remainson thebottomof the skillet(5-7minutes).

3. Sprayapiedishwithnon-stickspray.Squeezetherestof thewateroutof thespinachandspreaditoutonthebottomof thepiedish.Nextaddthecookedmushroomsandcrumbledfeta.

4. Inamediumbowlwhisktogethertheeggsuntilfairlysmooth.Addthemilk,parmesan,andanother small sprinkleof pepper.Whiskto combine. (This step can be completed while the mushroomsarecooking)Pour thismixture into thepiedishover thespinach,mushrooms,andfeta.

5. Sprinkletheshreddedmozzarellacheeseovertop.Placethepiedishonabakingsheetforeasytransferintotheoven.Placethequicheinto thepreheatedovenandbakeuntil it is goldenbrownon topandthecenterissolid.Everyovenisdifferentbutthisshouldtakebetween45minutesandanhour.Sliceandserve!

Helping you keep your balance

Your Employee Assistance Program is here for you24 hours a day, 7 days a weekIt’s confidential, FREE, and available to you and your family. For information or confidential assistance call 1-800-873-7138