Wellchat Episode III

Episode 3. Cristin interviews Neal about his upcoming bike tour across Montana (The RAM), plus MUS Wellness news and upcoming events.

Here are the MUS locations Neal will be stopping by during the RAM:

  • Monday, June 26, Flathead Valley Community College, Kalispell
    • 9:30am, Group Ride with Neal
    • 11am, FVCC Employee Meet & Greet. AT 144. Snacks provided!
  • Thursday, June 29, Great Falls College—MSU
    • 3pm, GFC Employee Meet & Greet. Snacks provided!
  • Friday, June 30, CARC, Moccasin, noonish.
  • Monday, July 3, Dawson Community College, Glendive, 9ish
  • Monday, July 3, EARC, Sidney, early afternoon

How do you figure what is 20%?

In Episode 2 of the Montana Moves and Meals podcast, we discussed my first nutrition tenet: the 80/20 rule of moderation. This principle is meant to allow for some flexibility in one’s diet to include foods that we enjoy but that may not be great for us (the 20%), while maintaining a focus on eating for health (the 80%). By following this tenet, you lose the all-or-nothing approach to nutrition and the excuse that “the diet starts tomorrow!”

After we posted the podcast, I received the following question: “How do you figure what is 20%? 20% of the days? 20% of meals? 20% of calories?” Great question, and one that I felt deserved to be answered for everyone, not just for those who are comment readers.

First, determining the 80% vs 20% is really up to individual discretion. There are no hard and fast rules. But here’s my take:  I would say the percentages should be considered in the context of all of the food/beverage choices that you make over the course of a day. If you think about it, we make dozens of eating choices everyday – wheat bread or white? Salad or fries? Trail mix or chips? Milk or water? Opening the refrigerator door or not, etc. So, to follow the 80/20 rule, 80% of those choices are the healthy option; 20% of those choices are based purely on what you want.

I would judge the 80/20 breakdown over a day or even a couple of days as you might have entire meals that are mostly in the 80 or 20 category, but hopefully not entire days that are in the 20%. Determining the 20% doesn’t need to be an exact science; it’s more of just a basic guiding principle and reminder that most of our diet should consist of healthy foods, while still leaving room for foods that make us happy & satisfied. In fact, think broadly when considering this principle. Resist the temptation to categorize each and every food as good or bad, as it’s all too easy to extend this to a judgement about ourselves as good or bad for eating that food. We eat a variety of foods for a variety of reasons, and the food we eat has no bearing on our worth as a person. It does however, have a bearing on our health outcomes and health risks, and that’s why it’s important to prioritize healthy nutritional choices.

Hope this helps.

Happy Eating!



Crushing Challenges at Tech

…many of the best wellness initiatives are grassroots, with someone saying, “Hey, what if we…”

We recently had a couple of wellness-related self-reports from Montana Tech that we wanted to share with everyone. It looks like the Ore Diggers are just crushing challenges over in Butte, building healthy teams and workplaces in the process.

First, the Tech Human Resources office teamed up to tackle last month’s “Plant a Garden” challenge. If there’s one thing Butte is known for, it’s the long growing season…right? Not to worry, the HR team started their very own office garden! Looks amazing!

Meanwhile, across campus, the Montana Bureau of Mines and Geology has a group of regular walkers that incorporate campus errands to admin offices, the mail room, and the Mineral Museum. The walking group began with six employees in 2015, and has since grown to regularly include a dozen MBMG staff. If you’ve ever walked around the Tech campus, you know it requires some fitness, as there is not a lot of flat ground! Keep getting those steps and stairs MBMG!

tech walkers
The MBMG crew taking advantage of some lovely spring weather.

Thanks for sharing Tech!

If your department or team is banding together to create a healthier environment and better place to work, don’t be shy—please share it with us, so that we can share it with MUS. You might inspire others to follow your lead! Your Wellness team believes many of the best wellness initiatives are grassroots, with someone saying, “Hey, what if we…”

Be Well!

RAM Update

I’m less than a month away from my Ride Across Montana (RAM), and my excitement is building along with my nerves. My training is going well, and the logistics are coming together, but there’s always the self-doubt that comes along with the unknown. I’ve done a few mulit-day bike tours, but never one as long as this. On the other hand, it’s a ride, not a race. No one will have a clock on me. I just have to keep moving, and I’ll have plenty of daylight following the summer solstice.

So far, I’ve logged over 50 hours in the saddle in preparation, and I have a little less than three weeks to train hard before I shut it down and take a few recovery days before the ride begins on June 25th.

Here’s a list of MUS stops on my tour:

  • Monday, June 26th. Flathead Valley CC, Kalispell
  • Thursday, June 29th. Great Falls College MSU
  • Friday, June 30th. Central Agricultural Research Center MSU, Moccasin
  • Monday, July 3rd. Dawson CC, Glendive & Eastern Agricultural Research Center MSU, Sidney

We’re working on some informal meet & greets at each stop, so if you’re at one of these locations, I look forward to seeing you! More info will be forthcoming as the RAM approaches!


Here’s a few “training” pics. I’m really excited to share more from the road in a few weeks! Follow along right here or on the Montana Moves twitter feed!

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The Montana Moves & Meals Wellchat

Well, we did it. We made a podcast. We’ve been talking about it for sometime now and we finally got it done! Let us know if you like it, give us some feedback, and we’ll make more! Have an idea for an episode? We take requests. Episode 1 is introductions and back stories. Even if you think you know us, if you listen you might learn something new.

Episode 1.  Neal Andrews & Cristin Stokes from MUS Wellness introduce themselves and the Montana Moves & Montana Meals programs in Episode 1 of their new podcast, The Wellchat.

Raising Mental Health Awareness in Montana

As a state, Montana generally does very well in terms of health rankings. According to a recent report from the Centers of Disease Control, Montana has an obesity rate of 23.8%, putting us 48th in the nation (that’s 48th in a good way), and we were one of four states whose obesity rate actually went down last year. Our state also ranks 47th in rate of diabetes and 45th in hypertension. Well done, Montana!

But there’s at least one area that Montana doesn’t do well, and that’s mental health. In fact, the mental health statistics for our state are dismal. In 2012, Montana ranked 3rd highest in suicide rate, with a rate nearly double the national average. We have had one of the highest state suicide rates for literally decades.¹ 

Unfortunately, mental health is often overlooked or ignored. In honor of May being Mental Health Awareness Month, let’s give mental health some of the attention it deserves.

A number of factors are thought to contribute to Montana’s high suicide and depression rates, including:

    • Social isolation. Our state is largely rural and the low population density can mean that people are left without needed social support.
    • Poor mental health infrastructure. A 2016 DPHHS report found that 55 out of Montana’s 56 counties were classified as areas with a shortage of mental health providers and resources.
    • Alcohol abuse. Binge drinking, underage drinking, DUIs, and alcohol-related fatality rates in Montana are all high compared to other states.² An estimated 30-40% of suicide victims have alcohol in their system at the time of death.³
    • Seasonal Affective Disorder (SAD). The further away from the equator a person lives, the more likely they are to experience SAD, which is a type of depression.
    • Stigma. Montana has a culture of independence and self-sufficiency. While these characteristics are helpful in many ways, for mental health, they can be devastating. A culture that discourages people from talking openly about problems often prevents people from asking for help or seeking out resources when needed. In addition, individuals living with mental health conditions face discrimination in terms of employment and housing, and are often stereotyped as dangerous and irresponsible.† According to the CDC, only 25% of adults with mental health symptoms believe that other people are caring and sympathetic towards people with mental illness.‡

While public policy and advocacy can make an impact on mental health infrastructure and alcohol laws, it’s that last factor—stigma—that we should all take personal responsibility in helping to eliminate. The National Alliance for Mental Illness (NAMI) urges us all to recognize that mental health conditions are not a result of personal failure or weakness, or a reflection of a poor upbringing.‡‡ The way we talk about mental health can make a big difference too in terms of reducing the stigma. See the infographic below for suggestions on how to discuss mental health in stigma-free ways.

Stigma freeFrom https://www.nami.org/Get-Involved/Take-the-stigmafree-Pledge/StigmaFree-Me

It’s also important to be open to mental health-related discussions, to recognize warning signs of potential problems, and provide judgment-free support and connection to resources for our family members and friends. Here are a few good resources along those lines:

Know the Warning Signs of Mental Health Conditions (NAMI)

Supporting a Friend or Family Member with Mental Health Problems (mentalhealth.gov)

How to Help in an Emotional Crisis (American Psychological Association)

One in five families in Montana are affected by mental illness, so even though many people are reluctant to talk about it, it’s something that many of us are living and dealing with. Remember that treatment exists for depression and other mental health conditions. Many of our campuses have top-notch counseling staff and facilities that are available and convenient for faculty/staff, and the MUS insurance plan offers four free counseling sessions with an in-network provider. We always encourage plan members to take advantage of this benefit, recognizing that optimal mental health is essential for holistic wellness. Even if you consider your problem or issue to be relatively minor, it can be incredibly beneficial to talk it out and get an outside perspective from a licensed therapist.

In addition, work/life balance, stress management, and taking time for hobbies or activities that you enjoy are key to maintaining good mental health. Remember to take a picture this month showing what you do to improve your mental health and submit it to the Rural Health Initiative’s photo contest!

Finally, if you or someone you know needs immediate help for a mental health crisis, call 911. The National Suicide Prevention Lifeline is also available 24/7 at 1-800-273-TALK. For a comprehensive list of local and national mental health resources, check out http://mtdh.ruralinstitute.umt.edu/?page_id=721



Introducing: The RAM.

“We’re really doing it Harry!”              —Lloyd Christmas

Cristin and I spend a lot of time talking about goal setting, and then how to apply healthy behaviors to help achieve the stated goal. It’s kind of our shtick. Every January, your Wellness Team practices what we preach by writing down some professional, personal, and athletic goals for the year. If I’m being honest, I probably get most excited about the athletic goals 🙂

This year, and I don’t know exactly where it came from, I had a crazy idea. You might call it a stretch goal, and I’m talking about a big stretch. But I wrote it down. As I like to say, “It’s not really a goal until you write it down.” After I wrote it down, I started talking about it to my close friends and family, and I was surprised by their excitement and support. Then I started thinking about it logistically. How would I do this? What would it look like? How much help would I need? Could I make it? Then I started training for it. And now, I’m saying it publicly, so it gets even more real.

This summer, I’m going to ride my road bike across Montana. (Yikes!)

I’m calling it the RAM (Ride Across Montana), and I’m really excited about the challenge and the adventure; and I’m especially excited to share it with you! I’m lucky enough to tour this amazing state of ours via automobile as part of my job, and there isn’t a spot I visit that I don’t enjoy. So why not go by bike, and connect some amazing dots?

I won’t give away all the details yet, but I will tell you that I will be crossing and visiting several MUS locations on my trip. There is also plans for a video, plus lots of photos and stories, which I’ll be sharing here and via twitter. Oh, and Going-to-the-Sun Road. Yeah. I’m riding that.

The RAM is happening in late June/early July. I hope you’ll come along for the journey!



Ergonomics Resources: Work should not hurt.

Our most recent webinar focused on Ergonomics and practical strategies to reduce or eliminate pain that can be brought on by work, particularly musculoskeletal disorders, or MSDs.  We came away from the webinar with a lot of great resources that can help you improve your workstations/work environments in order to reduce or eliminate pain. If you have a coworker who is a pain, we cannot help with that one. Sorry. But be sure to check out the rest of these resources, including the webinar recording, in case you missed it!

http://www.vimeo.com/215532087 (Ergonomics Webinar—MUS Wellness)

Ergonomic resources from around MUS:

Take some time to make sure your workspace is working with you, not against you! A few simple adjustments can be the difference between living with pain or being pain-free!

Brains and Bikes!

Happy May!

Many of us around the state are enjoying some much needed amazing warm weather, and getting outdoors more and more as a result.

As many of you know, May is National Bike Month, which includes some awesome festivities, especially in conjunction to National Bike to Work Week (May 15-19). But did you know that May is also Mental Health Awareness Month?

Our friends at the Montana Rural Health Initiative are running a photo contest this month to promote mental health awareness. They want you to share through your photos what you do to improve mental health! There’s even a $50 Amazon Gift card for the winner. You can tag your Instagram photos @morh_rhi (detailed instructions are shown below) or you can submit via email at montanaruralhealthinitiative@gmail.com

Also, if you’ve gotten the jump on riding your bike into work, don’t forget to sign up for the Montana Commuter Challenge, happening right now and throughout the rest of the month.

I love that May celebrates both of these special areas of Wellness, because one certainly supports the other. The simple act of going outside and riding a bike on a beautiful day certainly can do wonders for our mental health. Be a part of it by joining these challenges!

may photo