Wellness Committee

Get in Shape!

Here's a training schedule that might be fun to try:

5K training schedule - Supplied by the Mayo Clinic

Living a Heart Healthy Life

• Information and tips about heart health

Juice drink that can help fight winter blues

• Juice Recipe To Fight Seasonal Depression - Saturday Strategy

Technology and healthy conversations

• Article - Reclaiming Conversation in the Digital Age

Proper Posture

Ergonomics Information Packet - tips on posture and the correct way to position your body to optimize workplace comfort.

Healthy Eating Habits:

• RecipeHub app download
• Choose My Plate - eating tips
• Celebrate Whole Grains

Healthy Aging

• September is Healthy Aging Month - Articles

Heart Care Articles:               

• Go Red For Women - Healthy Living
• Healthy Habits of Young Women Lead to Long-Term Health Benefits
• Heart Health Tips for Men
• Men's Health: Prevent the top threats
• Dietary Recommendations for Children       
• 28 Healthy Heart Tips

Cancer Awareness/ Prevention:

• Prevention Studies for a Cancer Free Tomorrow
• Ovarian Cancer: Signs, Symptoms, Prevention
• Cancer Prevention Diet - How to Lower Your Risk with Cancer-Fighting Foods
• September is National Prostate Health Month

Menopause:

• September is National Menopause Awareness Month

Stress:

• Positive Thinking: Stop negative self-talk to reduce stress

Here are some easy to do stretches 

YouTube - Chair Stretches

The 12 Best Stretching Exercises At Your Desk

1. Just stand up and sit down -- no hands
   • You might have gotten a gold star in preschool for sitting still, but it just goes to show you (best sellers notwithstanding) that not all of us learned everything we need to know in kindergarten. "If you stand up and sit down (over and over) -- without using your hands -- it can be a challenge," says Smith. "Do it while you're on the phone; no one will know."
2. Substitute exercise for sitting -- while you work
   • Get rid of your desk chair and substitute an exercise ball, suggests Smith. "I used it for a while when I was having low-back problems; it was great," Smith says. "All day you are engaging all the muscles in the back, legs, butt, everything, to stay balanced."
   • Hame knows one man who put a treadmill in his office and conducted all his business while walking. (He lost weight, too, Hame says.)
3. Shrug your shoulders -- to release the neck and shoulders
   • Inhale deeply and shrug your shoulders, lifting them high up to your ears. Hold. Release and drop. Repeat three times.
   • Shake your head slowly, yes and no. You might as well amuse yourself while you do it to relax even further. Ask yourself silly questions: "Is your boss an idiot?" Move your head up and down, "Yes, yes, yes." Side to side: "No. No. No." (Shedding tension is as much mental as physical.)
4. Loosen the hands with air circles
   • Clench both fists, stretching both hands out in front of you.
   • Make circles in the air, first in one direction, to the count of ten.
   • Then reverse the circles.
   • Shake out the hands.
5. Point your fingers -- good for hands, wrist, and forearms
   • Stretch your left hand out in front of you, pointing fingers toward the floor. Use your right hand to increase the stretch, pushing your fingers down and toward the body. Be gentle.
   • Do the same with the other hand.
   • Now stretch your left hand out straight in front, wrist bent, with fingers pointing skyward. Use your right hand to increase the stretch, pulling the fingers back toward your body.
   • Do the same on the other side.
6. Release the upper body with a torso twist
   • Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.
   • With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Hold the twist and let your eyes continue the stretch -- see how far around the room you can peer.
   • Slowly come back to facing forward.
   • Repeat on the other side.
7. Do leg extensions -- work the abs and legs
   • Grab the seat of your chair to brace yourself and extend your legs straight out in front of you so they are parallel to the floor.
   • Flex and point your toes five times. Release.
   • Repeat.
8. Stretch your back with a "big hug"
   • Hug your body, placing the right hand on your left shoulder and the left hand on your right shoulder.
   • Breathe in and out, releasing the area between your shoulder blades.
9. Cross your arms -- for the shoulders and upper back
   • Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles.
   • Hold. Release.
   • Stretch out the other arm in front of you -- repeat.
10. Stretch your back and shoulders with a "leg hug"
    • Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor.
    • Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck.
    • Now bring your hands behind your legs, right hand grasping left wrist, forearm (or elbow if you can reach that far), left hand grasping the right. Feel the stretch in your back, shoulders and neck. Hold.
    • Release your hands to the floor again.
    • Repeat three times or as often as it feels good.
11. Look up to release upper body
    • Sit up tall in your chair, or stand up. Stretch your arms overhead and interlock your fingers.
    • Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling, too.
    • Inhale, exhale, release.
12. Substitute walks for email -- and don't eat at your desk
    • Instead of emailing a colleague "and copying 25 people who don't want to be copied anyway," Smith says, "walk over to the colleague you really want to talk to."

Here is an easy reference, with images, to help you exercise at work.

Following are links to articles that offer information regarding self-care:

• Avoiding Teacher Burnout
• Discovering your self-compassion style

Sonoma Chicken Salad Sandwiches

Yield: 5-6 servings  

Ingredients

• 3 1/2 cups cooked, shredded chicken (about 2 lbs boneless skinless chicken breast halves)
• 1 cup diced celery (about 3 stalks)
• 2/3 cup chopped pecans
• 1/2 cup dried cranberries, such as Craisins, roughly chopped
• 2 Tbsp finely grated Parmesan cheese
• Sliced bread, for serving (here is a great recipe)

Dressing

• 2/3 cup mayonnaise
• 1/4 cup apple juice
• 3 Tbsp honey
• 2 tsp apple cider vinegar
• 1 tsp prepared yellow mustard (optional)
• 1 Tbsp poppy seeds
• 1/2 tsp onion powder
• Salt and freshly ground black pepper to taste

Directions

1. In a large mixing bowl toss together shredded chicken, celery, pecans, dried cranberries and Parmesan cheese, set aside. In a separate mixing bowl whisk together all ingredients listed for the dressing until well blended. Pour dressing mixture over chicken mixture and toss to evenly coat. Serve over sliced bread, croissants or rolls. Store in refrigerator.
2. Recipe Source: Cooking Classy/from the Buzz Feed Life website

Oven-Fried Salmon Cakes from Well Fed 2

Serves 2-4 |Prep 25 min | Cook 30 min | Whole30 approved

Ingredients:

• 1 (14.75 ounce) can wild-caught pink or red salmon
• 1 cup cooked (or canned) sweet potato, mashed
• 2 large eggs, beaten
• 1/2 cup almond flour
• 1/2 cup fresh parsley leaves, minced (about 2 tablespoons)
• 2 scallions, white and green, very thinly sliced
• 1 tablespoon Old Bay Seasoning
• 1 teaspoon salt
• 1 teaspoon hot sauce
• 1/2 teaspoon paprika
• 1/4 teaspoon ground black pepper
• zest from 1 lemon
• 2 tablespoons ghee, melted

garnish with any of these:

• Olive Oil Mayo
• Paleo Ranch Dressing
• minced fresh parsley
• Awesome Sauce

Directions:

1. Preheat the oven to 425F and cover a large baking sheet with parchment paper.
2. Drain the liquid from the salmon and using your fingers, crumble the fish into a large mixing bowl, removing the bones and flaking the fish. Add the sweet potato, eggs, almond flour, parsley, scallions, Old Bay Seasoning, salt, hot pepper sauce, paprika, black pepper, and lemon zest. Mix well and refrigerate for 10 minutes.
3. Brush the parchment paper with some of the melted ghee, then use a 1/3 measuring cup to scoop the cakes and drop them onto the parchment. The patties should be about 2 1/2 inches wide and about 1 inch thick. Brush the tops of the cakes with ghee, then bake for 20 minutes. Carefully flip each patty with a spatula and return to the oven. (Brush with more ghee if that tickles your fancy.) Bake an additional 10 minutes until golden brown and crisp. Serve with a squeeze of lemon juice and your sauce of choice.

Lemon Parsley Bean Salad

Author: Cookie and Kate
Recipe type: Salad
Cuisine: Mediterranean
Prep time:  15 mins
Total time:  15 mins
Serves: 6  

A delightfully crunchy and satisfying bean salad bursting with Mediterranean flavors, including lemon, garlic and fresh herbs. This healthy salad is vegan and gluten free, but mostly just delicious! Ingredients

• 2 (14 ounce) cans red kidney beans, rinsed and drained, or 3 cups cooked kidney beans
• 1 (14 ounce) can chickpeas, rinsed and drained, or 1½ cups cooked chickpeas
• 1 small red onion, diced
• 2 stalks celery, sliced in half or thirds lengthwise and chopped
• 1 ripe red tomato, chopped (skip if you can't find a great tomato)
• 1 medium cucumber, peeled, seeded and diced
• ¾ cup chopped fresh parsley
• 2 tablespoons chopped fresh dill or mint
• ¼ cup olive oil
• ¼ cup lemon juice
• 3 cloves garlic, pressed or minced
• ¾ teaspoon salt
• small pinch red pepper flakes

Instructions

1. In a serving bowl, combine the prepared kidney beans, chickpeas, onion, celery, tomato, cucumber, parsley and dill (or mint).
2. Make the lemon dressing: in a small bowl, whisk together the olive oil, lemon juice, garlic, salt and pepper flakes until emulsified. Pour dressing over the bean and vegetable mixture and toss thoroughly. Serve immediately for the most flavor, or let it marinate in the refrigerator, covered, for a couple of hours or longer.

Notes

• Adapted from Ethnic Cuisine: How to Create the Authentic Flavors of Over 30 International Cuisines by Elisabeth Rozin.
• Yields about six 1-cup servings. Leftovers should keep well, covered and refrigerated, for several days. If necessary, wake up leftovers with a little sprinkle of salt or drizzle of lemon juice.

The Informative, Affordable Wellness Newsletter

• September 2018 Newsletter
• October 2018 Newsletter

Livongo and Blue Cross Blue Shield

Grow your own garden of health

When it comes to flavor, fruits and vegetables coming straight from the garden are the best. Gardening provides the freshest produce you’ll eat. Plus, you’ll feel (and taste) a sense of accomplishment. For more information, read the Garden of Health Newsletter.

Feel better faster with active recovery

On a quest to increase your physical fitness? Maybe it’s for sport, a physical challenge or keeping up with friends and family. Maybe you΄re working toward your own strength and endurance goals. Reaching a personal best and pushing yourself beyond your limitations are admirable feats.  Whichever methods of recovery are right for you, the goal is to feel good and be the healthiest, injury-free version of you. For more information, read the Active Recovery Newsletter.