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The Healthy Facts M.S.D.W.T. Monthly Wellness News September 3, 2015

September 2, 2020

Issue 7.1

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Greetings M.S.D.W.T. Staff! Happy 2020-2021 School Year! We hope this first edition of the Healthy Facts finds each of you, and your loved ones, doing well and settling into routines during this new school year in unprecedented times. Your mental health and wellness are very important to us. This year we will be working to ensure that we bring you a variety of resources and ideas to support you in an optimal capacity. We recognize that we are living in a virtual world but are planning to respond accordingly with what we share. If you have a specific need, an idea, or a resource please send it our way (szybert@msdwt.k12.in.us) or share it with your building wellness representative. We are looking forward to the “best year” yet! Please strive to stay safe, healthy, and strong! WE NEED YOU! Healthfully yours, The M.S.D.W.T. Wellness Committee

Coach’s Corner… from the desk of TANIA MCNAB-Our M.S.D.W.T. Wellness Coach Stress Less in September by adding these healthy choices to your day! Complex Carbs All carbs prompt the brain to make more serotonin. For a steady supply of this feel-good chemical, it's best to eat complex carbs, which take longer to digest. Good choices include whole-grain breads, pastas, and breakfast cereals, including old-fashioned oatmeal. Complex carbs can also help you feel balanced by stabilizing blood sugar levels. Pistachios Pistachios, as well as other nuts and seeds, are good sources of healthy fats. Eating a handful of pistachios, walnuts, or almonds every day may help lower your cholesterol, ease inflammation in your heart's arteries, make diabetes less likely, and protect you against the effects of stress. Don't overdo it, though: Nuts are rich in calories. Oranges Oranges make the list for their wealth of vitamin C. Studies suggest this vitamin can curb levels of stress hormones while strengthening the immune system. In one study of people with high blood pressure, blood pressure and levels of cortisol (a stress hormone) returned to normal more quickly when people took vitamin C before a stressful task. Spinach Too little magnesium may trigger headaches and fatigue, compounding the effects of stress. One cup of spinach helps you stock back up on magnesium. Don't like spinach? Other green, leafy vegetables are good magnesium sources. Or try some cooked soybeans or a fillet of salmon, also high in magnesium. Raw Veggies Crunchy raw vegetables can help ease stress in a purely mechanical way. Munching celery or carrot sticks helps release a clenched jaw, and that can ward off tension. De-Stress With Exercise Besides changing your diet, one of the best stress-busting strategies is to start exercising. Aerobic exercise boosts oxygen circulation and spurs your body to make feel-good chemicals called endorphins. Aim for 30 minutes of aerobic exercise three to four times a week. https://www.webmd.com/diet/ss/slideshow-diet-for-stress-management

Respectfully, Tania Reach out to Health Coach Tania McNab by email for any of your wellness questions. tmcnab@iuhealth.org

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M.S.D.W.T. Health and Wellness Center Hours Monday: 6:00 a.m.-2:00 p.m. Tuesday: 10:00 a.m.-6:00 p.m. Wednesday: 6:00 a.m.-2:00 p.m. Thursday: 10:00 a.m.-6:00 p.m. Friday: 6:00 a.m.-2:00 p.m. Saturday and Sunday: Closed

What’s Cooking?... Roasted Vegetables with Garlic and Herbs

Servings: 5 Prep Time: 15 minutes Cook Time: 40 minutes Total Time: 55 minutes Ingredients • 1 1/4 lbs. baby red potatoes, halved and larger ones quartered http://www.msdwt.k12.in.us/health-and-wellness-center/ • 1 lb. medium carrots, scrubbed clean, cut into 2-inch pieces and thicker portions halved ~Self-Care~ • 3 Tbsp olive oil, divided “Self-Care knows no bounds and doesn’t have to be limited • 1 Tbsp minced fresh thyme to an idea of what others say you’re “supposed” to do…” • 1 Tbsp minced fresh rosemary Included this month is a way that you can do this through arts • Salt and freshly ground black pepper and crafts! • 12 oz. green beans, ends trimmed, halved Each month we will share an idea to support you to be mindful and• 1 1/2 Tbsp minced garlic (4 cloves) indulge in self-care. For the latest and greatest research and ideas you Instructions can also follow… 1. Preheat oven to 400 degrees. In a large bowl toss together potatoes, carrots with 2 1/2 Tbsp olive oil, Emily Dills @mrsdills_emily thyme, rosemary and season with salt and pepper to Madeline Mason @msadelinemason taste. Spread onto a rimmed 18 by 13-inch baking sheet. Deanna Nibarger @MrsNibarger18 Roast in preheated oven 20 minutes. Dr. Lori Desautels @desautels_phd 2. Toss green beans in bowl with remaining 1/2 Tbsp olive oil and season lightly with salt. Add to baking sheet HEALTHY~HAPPY YOU! with other veggies, add garlic and toss everything and spread into an even layer. Return to oven and roast until Exclusively for all of the veggies are tender and slightly browned, about M.S.D.W.T. Staff & Their Families 20 minutes longer. Serve warm. 3. Recipe source: Cooking Classy (Recipe Notes: Try to * Jordan YMCA PERKS at 8400 Westfield Blvd.-Corporate cut each separate type of veggie about the same size as Membership Opportunities-VALID at all YMCAs of each other so they roast evenly.) Greater Indianapolis Area. 4. Nutrition: Calories 210 Protein 5g Carbs 33g *FREE APPS for Mental Health and Wellness: Fiber 7g Sodium 230mg Fat 8 g

Action for Happiness https://www.actionforhappiness.org/ down dog-great fitness anywhere https://prenatal.downdogapp.com/schools - until Jan 2021 Mealime Meal planning made easy https://www.mealime.com/ *If you discover… a gym or have a wellness connection, please share the contact information with Suzanne at szybert@msdwt.k12.in.us She will reach out to them for additional offerings.

Mark Your Calendars September 4-7:00-NCHS Versus Warren Central-Home 7-Labor Day Holiday-No School 11-7:00-NCHS Football Versus Lawrence North-Away 18-7:00-NCHS Football Versus Center Grove-Away 19-Butler University Neuroscience Symposium 25-NCHS Homecoming (Football Versus Carmel)Attached Flyer

M.S.D.W.T. Wellness Mission Statement The Washington Township Health and Wellness Program’s mission is to increase health awareness, promote positive lifestyles, decrease the risk of disease, and empower employees to make decisions that will enhance the quality of life for themselves and their families. t will enhance the quality of life for themselves and their families.

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From the Desk of Deanna Nibarger-Social and Emotional Behavior Coach-Metropolitan School District of Washington Township…

Take a minute and allow your mind to wander.

“Self-Care knows no bounds and doesn’t have to be limited to an idea of what others say you’re “supposed” to do. Taking a few moments each day or week to incorporate arts and crafts into your routine may be the novelty you need to truly unlock the sense of peace and clarity you desire.” Taking a moment to allow your mind to wander can increase your creativity, fluid intelligence, and ability to solve problems.

Check it Out: Self-Care and Arts and Crafts

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