The Healthy Facts M.S.D.W.T. Monthly Wellness News September 3, 2015
January 8, 2020
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Greetings M.S.D.W.T. Staff! MSDWT/IU Wellness Happy 2020 and Welcome Back! We trust that everyone had a wonderful holiday season and break and that you are ready for the BEST year yet! As we move into this amazing new year it is our hope that everyone is ready to focus on YOU! As a reminder, until you take care of YOU it is impossible to take care of anyone or anything else! Our lives are way too important personally and professionally to not do so! Remember, there is only one YOU and we look forward to supporting you however we can! We truly appreciate the feedback and inquiries so please remember to share your questions or ideas with your building rep and/or at szybert@msdwt.k12.in.us Healthfully yours, The M.S.D.W.T. Wellness Committee
Coach’s Corner...from the desk of Marcy Morefield, RD - M.S.D.W.T. Wellness Coach. 5 Tips to Thrive in 2020 As MSDWT educators and staff, you have demanding jobs with only so many hours in the day! Prioritizing and engaging in healthy lifestyle behaviors is essential to be the best that you can be. Here are 5 tips to help you thrive in 2020! 1. Establish a physical activity routine *Find a workout buddy – try a 30-day challenge and walk every morning before or after work! *Ask for support from your family, friends, or health coach – you are more likely to meet your goals. *Notice how you feel throughout the day after morning physical activity – is your mindset more positive? 2. Prioritize stress management techniques *Try journaling for clarity and energy release *Practice deep breathing (>2 minutes) – try a meditation video from YouTube or complete the breathing exercise on the Calm App *Spend time in nature – go for a hike and explore a state park 3. Stay fueled with real, whole foods that will give you energy and other health benefit *Start each day with a meal that includes protein - consume >15 g protein with every meal (Greek yogurt, nuts, 1-2 T natural almond butter, eggs, cheese, fish, poultry, grass-fed meat, a protein smoothie/drink). *Fueling your body well throughout the day may help prevent overeating later in the day. Try 1-2 oz. nuts/seeds for an easy snack. *Consume >5 servings of fruits and vegetables per day. *Pair lean protein with vegetables and whole grains for a quick meal. Add fat to promote satiety (e.g. olive oil, avocado oil, avocado/guacamole, nuts, 1-2 T natural almond butter/natural peanut butter, etc.) 4. Drink plenty of water to stay hydrated! *Aim for a minimum of 64 ounces of water per day. *Create a process that will work for you (e.g. 1 cup upon waking; 2 cups in AM; 2 cups in afternoon; 2 cups in PM; 1 cup before bed) *Use a reusable water bottle to keep track of how much you drink! *Add lemon or lime for more flavor or try sparkling water with no sodium 5. Aim for 7-8 hours of quality sleep *Try to go to bed and wake up around the same time every day; this will help regulate your sleep cycle! *Avoid blue light emitted from electronics such as the television or phone 1-2 hours before bed – try reading or journaling instead *Make your room as dark as possible to avoid light from disturbing your deep sleep Choose 1 action that will improve your health and life and focus on doing it daily x 30 days. If you would like additional guidance & accountability to meet your health goals, please schedule an appointment with the health coach here. https://www.msdwt.k12.in.us/health-wellness-center/ Marcy Morefield (Abner), RD, Certified Health Coach Phone: (463) 224-2188 Email: mabner@iuhealth.org
NEW Extended Hours Issue #: [Date]
M.S.D.W.T. Health and Wellness Center Hours Monday: 7:00 a.m.– 3:00 p.m. Tuesday: 10:00 a.m.-6:00 p.m. Wednesday: 7:00 a.m.-3:00 p.m. Thursday: 10:00 a.m.-6:00 p.m. Friday: 7:00 a.m.-3:00 p.m. Saturday and Sunday: Closed http://www.msdwt.k12.in.us/health-and-wellness-center/ The clinic – operated by IU Health – will maintain regular business hours Monday-Friday throughout the calendar year. The clinic will only be closed in observation of all legal holidays, or in the event of a maintenance issue or travel restrictions issued by Marion County.”
~Resolutions~ From the Desk of Deanna Nibarger Have you set a resolution for 2020? Whether you do or you don’t, the trick to making New Year’s Resolutions stick is found in our neural wiring. Check out the attachment to learn about how focusing on what we want can make a difference. Don’t forget to follow: Emily Dills @mrsdills_emily Madeline Mason @mindfulequity Deanna Nibarger @MrsNibarger18 Dr. Lori Desautels @desautels_phd
HEALTHY~HAPPY YOU!
Exclusively for M.S.D.W.T. Staff & Their Families Be sure to check out the NEW resources, ideas, reminders & updates! *Winter Flyer for Total Body Conditioning (Attached.) *New offering from LivRite Fitness (Attached.) *The January Newsletter from The American Heart Association. (Attached.) *Don’t forget to get your Flu Shot and Biometric Screening! (January 30-Last day for screening.) * Jordan YMCA PERKS at 8400 Westfield Blvd.-Corporate Membership Opportunities-VALID at all YMCAs of Greater Indianapolis Area. *Save the Date-March 14-Great North Run/Fitness Fair 2020 (See Attached Details.) *Please share any special deals or new resources so we can pass them on to others.
What’s Cooking?...
Almond Flax-Crusted Chicken
Dolor Sit Amet Ingredients: (Makes 4 servings.) 4, 5 oz. Chicken Breasts 1/2 Cup Almond Meal 3 Tablespoons Ground Flax 1 Tablespoon Olive Oil 1 Tablespoon Almond Butter 1 Teaspoon Lemon Juice 1 Teaspoon Sea Salt 1 Pinch Cayenne Pepper 1 Teaspoon Fresh Parsley 1/4 Teaspoon Paprika 1 Teaspoon Fresh Thyme 1 Tablespoon Fresh Onion finely chopped Instructions: -Pre-heat oven to 350 degrees. -Rinse the chicken and pat dry with paper towel. Take the chicken pieces and pound them evenly flat across the breast using a kitchen mallet or other heavy kitchen utensil. -Pour almond meal and flax into a small bowl and stir to mix evenly. -In another small bowl combine the olive oil, almond butter, lemon juice, and all spices and herbs. Mix in small food processor or by hand. Once combined add the chicken breasts to this mixture. -Remove chicken breasts from marinade bowl and place on baking tray. Sprinkle half of the almond/flax mixture evenly across one side of all 4 chicken breasts. Pat each chicken piece with hand to better adhere the “crust” to the chicken. Carefully turn over each chicken piece and repeat process using the remaining half of the almond/flax mixture on the other side of the 4 chicken breasts. -Place tray with crusted chicken in center of the oven and bake for 20–30 minutes or until an instant read thermometer reaches 168 degrees on the thickest part of the chicken. Nutrition Facts (1 serving): 37 g protein 6 g carb 3.5 g fiber 16 g fat 313 kcal Source: https://drhyman.com/blog/2010/05/18/recipealmond-flax-crusted-chicken-2/
Mark Your Calendars January 20-Martin Luther King Day-No School 30-Early Release Day
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…
New Year’s Resolutions Have you set a resolution for 2020? Whether you do or you don’t, the trick to making New Year’s Resolutions stick is found in our neural wiring. “One key reason for failing is we are trying to change behaviors by focusing on what we don’t want instead of what we do want.” Dr. Becky Bailey (2014). Conscious Discipline. I hope you find your happy in 2020. Be consistent and give yourself grace when you fail. I’m cheering for you!
Check it Out: https://www.neurocorecenters.com/blog/how-to-make-a-new-years-resolution-stick
TOTAL BODY CONDITIONING CLASS
Instructor: Missy McAllister This class is fun and effective! The instructor will lead you through a routine that can be done high or low impact. This class stresses conditioning of the cardiovascular system along with the added benefits of strength training. *Please wear flexible clothing and good aerobic shoes. Bring hand-held weights, a towel, exercise mat, and a water bottle. Dates: Tuesdays and Thursdays January 7- March 5 (18 classes) Time: 5:30-6:30 p.m. Location: Hilltop Gym (on the North Central High School Campus) Fee: $50.00 for MSDWT Employees $90.00 for Non-MSDWT Employees For more information or to register: Please call Diana Cochran at 317-259-5275.
January 2020 Our district is proud to participate in the American Heart Association’s District Heart Challenge! We want to inspire staff to get their blood pressure checked, be active and learn about how to keep our hearts healthy. By partnering with the American Heart Association, we will raise awareness and help fight heart disease and stroke, the No. 1 killer and No. 5 killers of Americans.
Welcome Back and Happy 2020!
Have you heard about the Go Red District Heart Challenge? The American Heart Association is working to help kids, families and communities live heart-healthy lives and one way you can make a difference for yourself and in our community is to donate and wear RED for this year’s Go Red District Heart Challenge!
An active body also benefits your mind. This is a call-to-action for our schools to get moving to reduce your risk for stroke, improve your brain health, and help keep your mind sharp!
THURSDAY, JANUARY 9th is the LAST DAY to order a shirt in time for Wear Red Day! Shirts are made with athletic technology for working out.
Wear Red Day is coming! Have you reserved your American Heart Association T-Shirt yet?
DONATING IS EASY!
1. From your phone, simply text MSDWTGIVES to 41444
When you donate to the American Heart Association, you’re joining the fight against our nation's No. 1 and No. 5 killers — heart disease and stroke. Your donation helps fund lifesaving research, advocate for better health, improve patient care and reach at-risk populations. Shirts are made with athletic technology for working out.
Hack Your Snack! Let’s be real, we all snack. And actually, snacking isn’t “bad” for you if you do it in moderation and make healthy choices. We all have long days at work where we start craving something sweet or need something salty to help us snap out of the workday lull. As boring as “healthy snacks” might sound, you’d be surprised at just how tasty they are! So, let’s toss the excuses aside and run through some of the healthy, nutritious items that you should be adding to the top of your grocery list. First: Munchies that crunch. We’re talking about apples, pears, carrots, celery sticks, bell pepper slices, zucchini or cucumber circles (sounds fancy, huh?), roasted chickpeas, broccoli, popcorn (it’s a whole grain!), rice cakes, nuts and seeds (hit those good fats!). Second: Rethink your drink. Ditch your high-sugar go-to and try plain or sparkling water (add some fruit and herbs to it!). Other alternatives are fat-free milk, unsweetened tea or coffee, 100% fruit juice (stick to a small glass), low-sodium tomato or mixed vegetable juice. Third: Snacks that satisfy. Guaranteed to fill you right up! Try whole-grain toast with peanut or almond butter, cherry tomatoes with hummus, whole-grain crackers with canned tuna or salmon, fruit & veggie smoothie, low-fat or fat-free cheese or yogurt And finally (drumroll please): Snacks to curb your sweet tooth. Give these a try! Canned fruit (in natural juice or light syrup), thin slice of angel food cake or homemade banana-nut bread, baked apple, frozen banana, or fresh fruit salad. We’d be slacking if we didn’t remind you to check out the nutrition label and choose wisely when shopping. Watch for added sugars and salt, and try making healthier versions of packaged snacks at home so you can choose the ingredients.
SATURDAY, MARCH 14 REGISTER EARLY & SAVE WWW.AdvancementCenterWTS.org The Great North Run is a 10 K, 5K & Fun Run through the North Central High School campus and surrounding neighborhoods. Registration includes race, recovery station with food and a free Fitness Fair! Events are open to walkers and runners. Funds raised support programs in our schools that tax dollars do not.
first name
ENTRY FEES
$15
Early Bird*
$20
$20
In March
$25
$25
Day Of
$60
$60
Early Bird*
$75
$75
In March
N/A
N/A
Day Of
$10
$10
$10
Pre-Register
$20
$20
$20
Day Of
MSDWT Student Registration
$15 N/A
Family Registration**
5K $75
Individual Registration
10K † $60
Entry Fee
Total Amount
Sleep In Donation $
$
Shirt Order $
$
$20
XL
TOTALS
$10
L
Adult Sizes M 4XL
$10
5K: check here if you do NOT want to be timed
S 2XL 3XL
Fun Run
EVENT
Please check which event you will be participating in and circle appropriate fee:
$10 YS YM YL
Price
Youth Sizes
Cotton Short Sleeve
Shirt Style
XL 4XL
L
4XL
M XL 2XL 3XL
S
XL 2XL 3XL
$13 $15 YS YM YL L
Cotton Short Sleeve Performance Long Sleeve $18 L
2XL 3XL
Performance Long Sleeve M
last name
Release and Waiver Statement (Must be signed)
Please send one entry form per person or register at AdvancementCenterWTS.org I have read the accompanying event information and understand the policies of the event. I know that running and walking a road race is a potentially hazardous activity. I should not enter unless I am medically able and properly trained. I agree to abide by any decision of a race official relative to my ability to safely complete the run or walk. I also know that while police protection will be provided, there may be traffic on the course. I assume all risks associated with my voluntary participation in this event, including but not limited to, falls, contact with other participants, the effects of the weather, including extreme temperatures, traffic and all conditions of the road, all such risks being known and appreciated by me. Knowing these facts, and the consideration of your accepting my entry, I for myself, my heirs, WAIVE, RELEASE AND DISCHARGE Washington Township Schools, all sponsors, Tuxedo Brothers, Inc., and the City of Indianapolis, race officials, workers or volunteers and their executors, administrators or anyone else who might claim on my behalf, covenant not to sue their representatives, successors or assigns for ANY AND ALL claims or liability, whether foreseen or unforeseen, for death, personal injury or property damage arising out of, or in the course of my participation in the event. I further grant full permission to the above mentioned sponsor(s), organizations, and/or agents authorized by them, to use any photographs, videotapes, motion pictures, recordings or other record of the event for any reasonable purpose. Emergency Contact
*Registrations will need to be postmarked by Monday, Feburary 28th in order to take advantage of early bird pricing. **Family Registration includes up to 6 immediate family members. Please fill out one registration form per family member and note the individual race they will be participating in. ***Shirts are not included in registration and should be purchased separately. Shirt orders must be placed by March 9th by noon. No shirts will be shipped and must be picked up during Packet Pick-Up. †10K participants must maintain a pace of 12 minutes per mile or faster.
Must be postmarked by Monday, March 9. Register online at AdvancementCenterWTS.org through Thursday, March 12th.
After Races Awards Presentation (at the Fitness Fair)
M
9:25am
S
Start of Fun Run
S
9:20am
$30
Start of 5K
tuxbro@indy.rr.com
Tel: 317-733-3300
9:00am
Tuxedo Brothers
Start of 10K
Checks payable to:
Friday, March 13 NCHS DOOR #1 / Student Center
6265 Boone Ridge | Zionsville, IN 46077
REGISTRATION & PACKET PICK-UP 3:30–7:00pm,
Mail to: Tuxedo Brothers
7:30–11:00am Awards of $100 and $50 will be presented for top 2 places overall (male and female) in both 5K & 10K. Awards will be presented in all age groups for both the 5K & 10K events. (8 under, 9-10, 11-12, 13-15, 16-19, 20-24, 25-29 … 80+). All fun run participants will receive a prize. These awards are possible thanks to local contributors.
Fitness Fair
AWARDS
7:30–8:45am Registration & Packet Pick-up
A portion of every registration will be given directly back to your designated school. The more registrations a school has the larger their check will be!
RACE DAY Saturday, March 14, 2020 NCHS DOOR #4 WEST or #31 EAST
WIN MONEY FOR YOUR SCHOOL
EVENT SCHEDULE
The Great North Run is a 10K, 5K & Fun Walk/Run through the North Central High School campus and surrounding neighborhoods. The registration fee includes race, recovery station with food and a fitness fair. All events are open to all walkers and runners. Shirts are available for purchase. Elementary school children must be accompanied by a parent or guardian. Funds raised support programs in our schools that tax dollars do not provide.
*10K participants must maintain a pace of 12 minutes per mile or faster **Shirts must be ordered by March 9th by noon and picked up at Packet Pickup. Shirts will not be mailed. Youth Long Sleeve Performance Shirts are a Jerzee 50/50 blend.
WHAT IS THE GREAT NORTH RUN?
$30
Gear Check Available
5K & 10K MSDWT Students & Fun Run
$25 $20
RACE DAY ENTRY FEES
Men’s 1/4 Zip Pullover
28
Online registration available at AdvancementCenterWTS.org until midnight Thursday, March 12. 5K & 10K* (Early Bird- register by end of February) $15 (register in March) $20 Fun Run $10 MSDWT Students (any event) $10
1801 E 86th Street, Indianapolis Free Parking Available East and West of NCHS (see site map below)
PRE-REGISTERED
NORTH CENTRAL HIGH SCHOOL
Women’s 1/4 Zip Pullover
Event Parking
GREAT NORTH RUN 2020 ENTRY FEES (NO REFUNDS) LOCATION
Family (up to 6 people from same household – one entry form per participant please) (register by the end of February) $60 (register in March) $75 Short Sleeve Cotton Shirt** $10 Long Sleeve Performance Shirt** $15 1/4 Zip Pullover $30 Sleep-In Option / Donation _________________ $ Northview Middle School
3:19 PM 12/6/17 1 GNR 18_2.pdf
GNR 18_2.pdf
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12/6/17
3:19 PM
Join us after the race in the North Central gym for the Fitness Fair. This free community event combines wonderful vendors sharing resources to foster ongoing development of a healthy lifestyle along with fun activities for the whole family. Due to health regulations pets are not allowed in the school with the exception of service animals.
AdvancementCenterWTS.org THANK YOU TO OUR SPONSORS
ADVANCEMENT CENTER
RACE DIRECTOR
The Advancement Center for Washington Township and North Central Alumni 8550 Woodfield Crossing Blvd. Indianapolis, IN 46240 317-845-9400 Ext. 77260 office 317-205-3385 fax AdvancementCenterWTS.org
Tuxedo Brothers, Inc. 6265 Boone Ridge Zionsville, IN 46077 317-733-3300 office 317-873-5803 fax tuxbro.com tuxbro@indy.rr.com
8550 Woodfield Crossing Blvd. Indianapolis, IN 46240
CONTACTS
GRADUATE LEVEL SPONSORS:
GREAT NORTH RUN & FITNESS FAIR MARCH 14, 2020 REGISTER EARLY AND SAVE
ADVANCEMENTCENTERWTS.ORG