LiveWell®

WINTER 2015 A newsletter from

PENNY GEORGE™ INSTITUTE FOR HEALTH AND HEALING

Founded by the George Family Foundation and the Ted and Dr. Roberta Mann Foundation

Keeping it real: How to make lasting changeIf your New Year’s resolutions have already begun to wane, maybe it’s time to rethink your approach.

Sometimes New Year’s resolutions are set for the wrong reasons. Are you trying to make changes for yourself, or because of society’s or someone else’s expectations of you?

“If we don’t take time to reflect on where we are in life, what is working and what is not, the goals we set can reflect more of a superficial layer than our authentic self,” explained Lana Abboud, integrative psychologist and acupuncturist with the Penny George Institute for Health and Healing. “This is the time to think about what you are ready to let go of and what you want to step in to.”

If you are trying to change habits, think about what is contributing to the behavior you want to change. Unhealthy habits can sometimes be a reflection of something deeper.

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For example, if your goal is to rein in poor eating habits, Abboud suggests taking some time to consider what makes you eat unwisely. “Maybe it’s because of loneliness, stress or because your relationships are not going well,” she said. Accessing and addressing the root cause will help you make lasting change.

“It’s kind of like trying to fill a void in your life with buying new clothes or a red Mercedes. You buy those things thinking they will make you happy, but you still feel like something’s not quite right. That’s because you are trying to fill the void with external things when the work is more internal.”

Another reason that resolutions don’t stick is because we take on too much all at once.

“What you want to focus on is building mastery,” said Abboud. “Think about it like steps on a staircase.”

Instead of making a resolution to lose 50 pounds, break it down into smaller goals that are more sustainable. Skip sweets during the week and enjoy a small treat during the weekend. If exercising every day proves impossible, walk three times a week. As you achieve these smaller goals, move on to the next level.

As you build mastery, your self-confidence and sense of empowerment will increase. That means you’ll be less likely to give up when you experience minor set-backs.

Lana Abboud, PsyD, MA, LP, Mac, L.Ac, sees patients at Penny George Institute – WestHealth in Plymouth. For appointments, call 612-863-3333. See her profile at wellness.allinahealth.org/Abboud.

Keeping it real: How to make lasting change

TIPS TO MAKE RESOLUTIONS STICK

Focus on adding positives rather than removing negatives. For example, instead of eliminating all sweets from your diet, find ways to add more protein, or choose more foods with naturally occurring simple sugars (fruits, vegetables and dairy products) instead of processed sugars.

Choose resolutions better tailored to your own environment and capacities. Don’t commit to going to the gym six times a week when the nearest gym is an hour away.

Surround yourself with circumstances, people and images that support you and that feel good to be around.

Provide yourself with gentle reminders of the benefits of accomplishing your resolutions to boost your motivation.

Remember, New Year’s resolutions offer an opportunity for change. You are not broken, yet what is an area that could use more refinement in your life? What potential have you yet to evoke? Even if you’ve been locked into the same pattern for years, begin to welcome change.

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Have a mindful New Year After the rush of the holiday season, the first few weeks of the New Year can feel like the slate has been wiped clean. As winter deepens, life in the natural world slows down, too.

Take this opportunity to enjoy the stillness and consider what’s important to you, said Mary Beth Lardizabal, DO, psychiatrist, Allina Health Mental Health, United Hospital, and a group leader of Resilience Training at the Penny George Institute.

Better yet, find a way to bring that calming stillness into your everyday life.

LIVING IN THE PRESENTOne way to do that is to practice mindfulness. “Mindfulness is simply paying attention and being present. It’s not thinking about the past or what might happen in the future. It’s living in the here and now,” Lardizabal explained.

For many of us, living in the present is surprisingly difficult.

“Increasingly, we are overscheduled and don’t have time to relax and reflect,” she said.

Technology may be partly to blame. Endlessly checking your email or social media news feed becomes a conditioned habit. You end up missing out on everything else going on around you.”

Patterns like this become automatic. “Until you become aware, you can’t interrupt the pattern,” said Lardizabal. “It’s like unconsciously eating. We keep walking to the refrigerator without thinking about it. Once we catch ourselves, we can make decisions about the behavior.”

HOW MINDFULNESS HELPSBut practicing mindfulness can have an even deeper impact on our lives.

“Self-acceptance and self-compassion is an important part of mindfulness and being self-aware. In this culture, we always want to be more than what we are without really accepting who we are right now,” said Lardizabal. “It’s good to strive for improvement, but if the motivation is because you dislike yourself, it’s a set-up for failure.”

Research confirms the value of mindfulness, said Jeff Dusek, PhD, director of Research at the Penny George Institute. “People who practice mindfulness see normal life events such as illness as a challenge to overcome rather than a roadblock to good health. They also experience a greater sense of self-control in their lives, have increased commitment to daily life, and believe the world is comprehensible, manageable and meaningful.”

Penny George Institute Mindfulness Training programsPROGRAM BEST SUITED FOR:

Resilience Training – Eight-week intensive program that teaches mindfulness-based coping skills in combination with an individualized program of exercise and nutrition. See description on page 5.

Individuals who have experienced depression, anxiety or other stress-related mental health conditions and are currently in recovery or wish to prevent relapse.

Mindfulness Training – Four-week experiential program offering tools to help manage stress and achieve a higher state of well-being. See description on page 5.

Individuals who wish to explore new ways to manage stress and optimize their health and well-being.

Guided imagery MP3 albums – Three guided imagery albums focusing on pregnancy, stress management and pain management available at: cdbaby.com/cd/pennygeorgeinstitute3.

Individuals who would like to learn how to benefit from the mind-body connection using electronic tools to improve health and well-being.

Mary Beth Lardizabal, DO, ABIHM, sees patients at Allina Health Mental Health – United Clinic in St. Paul. For appointments, call 651-241-5959.

Keeping it real: How to make lasting change

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Ring in your wellness visionMaybe you have gotten complacent about your health and need help setting a new direction. Maybe you have tried losing that 20 pounds more times than you can count. Or maybe you’ve struggled with an injury or illness and don’t know where to start in order to regain your health.

These are all good reasons to devise your own wellness vision with the help of an integrative health and wellness coach.

Coaching sessions begin with an in-depth assessment, said Karen Prieto, MSN, APRN-CNS, clinical nurse specialist and certified wellness coach, Penny George Institute – Abbott Northwestern. “We start by having you identify what you want to achieve and then setting goals with you.” The assessment also helps you identify your strengths and resources, as well any obstacles that you may face.

Wellness coaching is a key component of the Penny George Institute’s tobacco cessation program, Quit to Live Well (see page 6). Whether you want to quit smoking or make other lifestyle changes, a health and wellness coach can help you bring a fresh perspective on how to meet your goals.

“We often look for examples of where you’ve been successful in the past and explore why that worked for you,” said Prieto. “We also try to identify motivators and help you find ways of using these motivators to support behavior change.”

Coaching sessions can occur in person or on the phone, and you can determine the number of sessions depending on your needs. “We help you create a clearer awareness of what you want and develop a plan of action to get there.” Prieto said.

Karen Prieto, MSN, APRN-CNS, sees patients at several Penny George Institute locations, including Abbott Northwestern in Minneapolis, Abbott Northwestern – WestHealth in Plymouth, and Unity Hospital in Fridley. For appointments, call 612-863-3333. See her profile at wellness.allinahealth.org/prieto.

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CLASSES AND SERVICESResilience Training

Based on research conducted at Abbott Northwestern, Resilience Training aims to restore balanced brain chemistry with natural therapies including diet, exercise and selected micro-nutrients. It is designed to benefit anyone who:• feels over-stressed or anxious• has mild depression or other stress-related mental health conditions• wants to improve their physical and mental resilience.

Resilience Training includes a visit with a holistic practitioner, two individual visits with an integrative nutritionist, two fitness consultations with an exercise physiologist, and the eight-week mindfulness group program. Allina Health employees and BluePrint insurance enrollees should check their benefits for coverage eligibility.

M-PGI Mondays, Jan. 19 – Mar. 9, 6-8:30 p.m. Mondays, Mar. 30 – May 18, 6-8:30 p.m.

P-PGI Tuesdays, Feb. 24 – Apr. 14, 6-8:30 p.m.

SP-UH Tuesdays, Apr. 7 – May 26, 6-8:30 p.m. (Room 5759) Registration 612-863-0041$900

Mindfulness Training

Practicing mindfulness can help you recover a calm, stable mind and lasting contentment even in the face of difficulty. This four-week series offers highly effective tools to help you manage stress and achieve a higher state of well-being. Learn to stabilize your mind and increase your resilience through mindfulness practices such as meditation and yoga. Dress comfortably in loose fitting pants and tops. All materials will be provided.

M-PGI Thursdays, Feb. 5, 12, 26; 5:30-7:30 p.m. and Feb. 19, 5:30-9:30 p.m.

P-PGI Mondays, Feb. 2, 9, 23; 5-7 p.m. and Feb. 16, 5-9 p.m. Registration GeorgeInstitute-mindfulness.eventbrite.com or 763-577-7877$128 (Allina Health employees, ask about a discount)

Motivational Services: Wellness Coaching

Do you struggle to make or maintain healthy lifestyle changes? Are there are barriers that get in the way of achieving your goals? Are you overwhelmed by the stresses of everyday life? If you answered yes to any of these questions, wellness coaching may help. A wellness coach can assist with motivation, changing unwanted habits, reducing stress, overcoming obstacles and building resilience. An initial 60-minute consultation will help you identify needs, establish goals and develop a plan of action. Follow-up 60-minute sessions may be purchased as needed to make your program more comprehensive.

M-LW Registration 612-863-5178

F-PGI Registration 763-236-5629$75 Initial 60-minute consultation feeFollow-up, 60-minute sessions: $75 single session, $210 package of three, and $390 package of six

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Use this key to find the listed services and classes in your area. To register, call the phone number listed with each description or register online where listed.

To learn about the full array of services and classes offered by the Penny George Institute, visit allinahealth.org/georgeinstitute.

MINNEAPOLISAbbott Northwestern Hospital Penny George Institute Clinic 2833 Chicago Ave. S. | 612-863-3333

LiveWell Fitness Center Wasie Building, Lower Level 800 E. 28th St. | 612-863-5178

Midtown Exchange Allina Health Commons 2929 Chicago Ave. S. | 612-863-3333

PLYMOUTHAbbott Northwestern – WestHealth Penny George Institute 494 and Hwy 55 | 612-863-3333

FRIDLEYUnity Hospital Penny George Institute, Fridley Medical Center 480 Osborne Road, Suite 200 | 763-236-5629

COON RAPIDSMercy Hospital Virginia Piper Cancer Institute® – Mercy Hospital Mercy Specialty Center 11859 Blackfoot Street NW | 763-236-0808

GOLDEN VALLEYCourage Kenny Rehabilitation Institute™ – Golden Valley Campus 3915 Golden Valley Road | 612-775-2306

ST. PAULUnited Hospital 333 Smith Ave. N. | 612-863-3333

United Heart and Vascular Clinic 225 Smith Ave. S. | 612-863-3333

Virginia Piper Cancer Institute® 310 Smith Ave. N. | 612-863-3333

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Finding Calm with Emotional Freedom Techniques

Being overwhelmed and stressed takes a toll on our health and our relationships. EFT, or emotional freedom techniques, can help you calm down in the midst of a distressing situation. EFT is often called psychological acupressure and is a tool you can put to use right away.

P-PGI Wednesday, Mar. 25, 5-6:30 p.m.Registration GeorgeInstitute-EFT.eventbrite.com or 763-577-7877$27

Quit to Live Well

Looking for a new approach to quitting? Try Quit to Live Well — a new, holistic, tobacco cessation program. Work one-on-one with a clinician to develop a personal quit plan that may include drug therapy, counseling or coaching, acupuncture, aromatherapy, stress and weight management tools, and a Craving to Quit app for smartphones and tablets.

M-PGI P-PGI SP-HVC SP-VPCI F-PGIRegistration 612-863-3333The cost of this program may be covered by insurance; check with your insurance provider.

Weekly Group Acupuncture

Acupuncture is part of an ancient medical system called Traditional Chinese Medicine. An acupuncturist, a person who has special training, gently inserts fine, sterile acupuncture needles through your skin to help promote health and treat illness or pain.

M-PGI Wednesdays, 12:30-2:45 p.m. (Appointments every 15 minutes.)

F-PGI Wednesdays, 1:30-5 p.m.

P-PGI Thursdays, 1-3:30 p.m.Registration 612-863-3333

CR-VPCI Thursdays, 8:30-11:30 a.m.Registration 763-236-0808$40 initial consultation and session | $30 follow-up sessions

Take Action Weight Management Program

Take Action is a highly successful program for people who want to lose weight and keep it off. Choose between a 12-week group program or an individual, one-on-one approach. Both programs allow you to work with a registered dietitian, fitness expert and wellness coach, and include an initial fitness profile, personal nutrition consultation, resting metabolism measurement and Bod Pod body composition assessment. Learn the skills needed to manage weight including regular exercise, healthy nutrition and lifestyle modification.

M-LW P-PGI Individual program scheduled as neededGroup programs:

M-AH Thursdays, Jan. 22 – Apr. 9, 12-1 p.m., P-PGI Mondays, Feb. 9 – Apr. 27, 6-7 p.m.

Tuesdays, Mar. 10 – May 26, 12-1 p.m.Registration 612-863-5178$349 Group program | $559 Individual program

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Am I Hungry® Mindful Eating Workshop

Are you tired of yo-yo dieting? This mindful eating program is based on the work of Dr. Michelle May, author of Eat What You Love, Love What You Eat. This eight-week workshop will change your relationship with food forever as you learn to take charge of your eating habits and change your mindset regarding food and physical activity

GV Thursdays, Feb. 12 – Apr. 2, 12-1 p.m.Registration 612-863-5178 | $249

Online class Wednesdays, Feb. 25 – Apr. 15, 5-6 p.m.Registration allina.learnitlive.com | $249

Body Composition Analysis

Body composition analysis tells you how much of your weight is lean muscle and how much is fat. This information can help you tailor an exercise program to meet your goals. An exercise physiologist conducts the analysis using Bod Pod® technology, provides the results and recommends ideal goals for you.

M-LW Registration 612-863-5178 | $55

P-PGI Registration 612-863-5178 | $35 | Skinfold method only

F-PGI Registration 763-236-5629 | $35 | Skinfold method only

BodyGem™ Resting Metabolism Testing

Do you know how many calories you should eat and burn during exercise each day? Metabolic testing measures your resting metabolic rate, the number of calories your body burns each day at rest. This reading, along with calculations related to your activity levels, help determine your daily caloric needs. This is vital for anyone who wants to lose weight or maintain an ideal body fat goal. A licensed nutrition expert or exercise physiologist administers the test, deciphers the results and helps you create a realistic plan to achieve your goals.

M-LW P-PGI Registration 612-863-5178 F-PGI Registration 763-236-5629 | $95

Fitness Profile

The Fitness Profile is a comprehensive assessment that provides an ideal starting point for any new exercise plan or an opportunity for regular exercisers to check their progress. It includes information to make your exercise program safe, effective and enjoyable; a health history; strength, endurance, flexibility and body fat tests; and a cardiovascular fitness assessment to establish target exercise levels. An exercise physiologist interprets your results, helps you establish fitness goals and makes recommendations for a personal exercise program.

M-LW P-PGI Registration 612-863-5178 F-PGI Registration 763-236-5629 | $89

Strong and Fit Program

The Strong and Fit Program introduces participants to a variety of strength training techniques including machine and free weights, tubing, stability ball, BOSU and balance board. In this one-to-one program, the emphasis is on learning proper technique and how to design your own exercise routines. It includes one 75-minute initial session, three 30-minute follow-up sessions, and a beginning and endpoint Bod Pod body composition assessment.

M-LW Registration 612-863-5178 | $135

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Group Exercise for Cancer Survivors

Individual fitness assessment with an exercise physiologist, followed by once-weekly group exercise training for six weeks. Sessions include stretching, cardiovascular and resistance training. There are many benefits of exercise during and after cancer treatment that include increased stamina, strength, energy and movement.

F-PGI Mondays, 11:30 a.m.-1:30 p.m. | Thursdays, 7-9 a.m. (Individual assessment in Cancer Center; all other sessions in Cardiac Rehab Fitness Center)

Registration 763-236-5629$50

Tai Chi

Tai Chi is practiced with upright body postures, moderate bent leg stances and coordinated whole body movement. Relaxation, comfortable breathing and slow focused movement help reduce pain, calm the mind and strengthen the body. No experience necessary and postures can be modified based on individual’s needs and ability.

GV Tuesdays, March 17 – May 19, 9:30-10:30 a.m.Registration 612-775-2306$120

Hatha Yoga

This eight-week series is a gentle yet challenging Hatha yoga practice designed to quiet the mind while building strength, balance and flexibility.

M-PGI Tuesdays, Feb. 3 – Apr. 28, 4:30-5:30 p.m. Tuesdays, Mar. 10 – Apr. 26, 4:30-5:30 p.m.

Registration 612-863-5178$70

Yoga for EveryBody

This eight-week exploration class is focused on making yoga accessible and easy, giving participants tools to release tension and feel more relaxed and revitalized. Topics include simple breathing exercises, gentle postures to help neck and back pain, exercises that promote spine flexibility, and meditations that are joy-based and create vitality.

P-PGI Tuesdays, Jan. 27 – Mar. 17, 5-6 p.m.

F-PGI Fridays, Jan. 30 – Mar. 20, 5-6 p.m.Registration GeorgeInstitute-yoga.eventbrite.com or 763-577-7877$75

Healing Touch Level 1

M-PGI Saturday and Sunday, Jan. 24 – 25, 8:30 a.m.-6 p.m.

SP-UH Friday and Saturday, Feb. 28 – Mar. 1, 8:30 a.m.-6 p.m. (Gardenview Building, Room 4057)

Part of the Healing Touch Certification Program, this class covers the basics of the human energy system, chakras, principles and practices of healing touch, basic assessment and intervention techniques, and using healing touch in personal/professional practice.

Approval for CE credits by American Holistic Nurse Association (AHNA), National Certification Board for Therapeutic Massage and Bodywork and California Board of Registered Nursing

Registration GeorgeInstitute-HealingTouch.eventbrite.com or 763-577-7877$320 ($267 for HTI or AHNA members, Allina Health employees, students and repeat participants)

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Barbara Jo’s story: Recovery and healing through an integrative approach

While Western medicine saved Barbara Jo Koch-Smith’s life, integrative medicine helped her to heal – in mind, body and spirit.

After a heart attack, an emergency procedure to open an artery and weeks of cardiac rehabilitation, Koch-Smith still felt she was missing the key to her recovery. “I thought, once I get through this, I have to go back to living my life. I have to know how to deal with my stress,” she said.

Then she faced a new health crisis: a debilitating inflammation of her joints that had appeared almost overnight.

With help from Courtney Baechler, MD, a Penny George Institute cardiologist and integrative medicine physician, and several other Penny George Institute integrative practitioners, Koch-Smith was able to regain her health. While she continued receiving care from all her regular doctors, a combination of acupuncture, biofeedback and Mindfulness Training introduced her to new tools to manage her stress and her joint pain.

Koch-Smith also worked with an integrative nutritionist. Her joint condition improved dramatically when she eliminated nuts and seeds from her diet. She recently learned that her heart had regained near normal function. “I credit that to exercising every day, a changed diet, acupuncture, and the other tools I received at the Penny George Institute.”

Koch-Smith is grateful for the opportunity to manage her health with a holistic approach. “Blending different approaches to health care can lead to a better solution,” she added. “It’s the way medicine needs to go.”

Read more about Koch-Smith’s healing journey at allinahealth.org/georgeinstitute.

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NONPROFIT ORGUS POSTAGE PAID

ALLINA HEALTHSYSTEM

2833 Chicago Ave.Minneapolis, MN 55407

ABOUT THE PENNY GEORGE INSTITUTE

The Penny George Institute for Health and Healing, part of Allina Health, was founded at Abbott Northwestern Hospital in 2003. It is a national leader in holistic health care and has helped tens of thousands of individuals on their path to health and healing through its outpatient clinics, fitness centers and services for hospitalized patients at several Allina Health hospitals.

The Penny George Institute is supported, in part, by the financial generosity of the community. To make a donation, contact Laurie Hennen at the Penny George Institute Foundation at 612-775-2590 or laurie.hennen@allina.com.

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110471 1214 ©2014 ALLINA HEALTH SYSTEM. ALLINA HEALTH AND PENNY GEORGE ARE TRADEMARKS OF ALLINA HEALTH SYSTEM. LIVEWELL IS A REGISTERED TRADEMARK OF ALLINA HEALTH SYSTEM.

To make a gift, visit allinahealth.org/georgeinstitute. For questions, call Laurie Hennen at 612-775-2590.

IMAGINE: Redefining healthIn November, friends, advocates and donors of the Penny George Institute for Health and Healing came together to IMAGINE a future of healthier communities.

The event was an opportunity to share ideas about creating a health care system that:

• treats people, not illnesses• values mind, body and spirit • redefines health.

The Penny George Institute Foundation was created to advance a holistic approach to health care. Together with its most passionate advocates and donors, its focus is to set change in motion, leading to healthier, happier people, families and communities. 

At the Penny George Institute, we can IMAGINE a future of healthier communities. Can you?