SCCSD Wellness

Newsletter December 12, 2016

1

Live Healthy Iowa - 10 Week Wellness Challenge January 23 - March 31, 2017 Registration opens Dec. 19, 2016 Cost: $20 per participant Over the course of 10 weeks, teams (2-10 people) track activity minutes and/or weight loss through the Live Healthy Iowa website. This simple and affordable challenge provides Iowans an opportunity to improve their health while engaging in fun, friendly competition. Participants receive:

Challenge T-shirt Personal online dashboard One year magazine subscription Weekly motivational emails $10 discount for statewide LHI 5K events Chances to win weekly prizes* Unlimited access to resources on the LHI website LHI Access Card redeemable for "healthy" discounts across Iowa Free registration for Winter and Summer Iowa Games Fitness Walks and ZUMBA events

*Prize winners will be randomly selected from all participants who record progress each week of the challenge.

Divisions

Teams may register in the Minutes of Activity Division, the Weight Loss Division or both. In

either case, individuals track and record minutes of activity and/or weight loss which is used to

calculate a team's percentage weight loss and average activity minutes. Friendly competition

among teams is encouraged.

I am looking for anyone that would be interested in becoming a team captain for each one of our

locations. I am working on getting incentives and some “training” for those that would like to

motivate others to actively join the Live Healthy Challenge. I do have a few Iowa Food & Family

Cookbooks to share with those interested in becoming a captain. If interested, contact Stefanie

Verros in HR.

2 Benefits Manager – Stefanie Verros Phone 293-2356

Why Should I Want to Make a Healthy Change?

Obesity rates have drastically increased

over the past 25 years. If obesity was a

contagious disease, it would be considered

an epidemic not only in Iowa, but across

the entire country. Epidemiologists point

to our environment. Portion sizes in

restaurants have grown by four times the

recommended amount.

Experts suggest there are more than 50

diseases linked to obesity including several

cancers, diabetes, heart conditions,

arthritis, and depression. And, many of

these health risks and chronic conditions

are avoidable. These persistent conditions

lead to lifelong disability, compromised

quality of life, premature death that could

have been prevented, and burgeoning

health care costs.

3 Benefits Manager – Stefanie Verros Phone 293-2356

4 Benefits Manager – Stefanie Verros Phone 293-2356

5 Benefits Manager – Stefanie Verros Phone 293-2356

6 Benefits Manager – Stefanie Verros Phone 293-2356

Meditation 1. Sit Tall The most common and accessible position for meditation is sitting. Sit on the floor, in a chair, or on a stool. If you are seated on the floor, it is often most comfortable to sit cross-legged on a cushion. Comfort is key. Now imagine a thread extending from the top of your head, pulling your back, neck, and head straight up towards the ceiling in a straight line. Sit tall.

2. Relax Your Body Close your eyes and scan your body, relaxing each body part one at a time. Begin with your toes, feet, ankles, shins, and continue to move up your entire body. Don’t forget to relax your shoulders, neck, eyes, face, jaw, and tongue, which are all common areas for us to hold tension.

3. Be Still and Silent Now that you are sitting tall and relaxed, take a moment to be still. Just sit. Be aware of your surroundings, your body, and the sounds around you. Don’t react or attempt to change anything. Just be aware.

4. Breathe Turn your attention to your breath. Breathe silently, yet deeply. Engage your diaphragm and fill your lungs, but do not force your breath. Notice how your breath feels in your nose, throat, chest, and belly as it flows in and out.

5. Establish a Mantra A mantra is a sound, word, or phrase that can be repeated throughout your meditation. Mantras can have spiritual, vibrational, and transformative benefits, or they can simply provide a point of focus during meditation. They can be spoken aloud or silently to yourself. A simple easy mantra for beginners is to silently say with each breath, I am breathing in, I am breathing out.

6. Calm Your Mind As you focus, on your breath or mantra, your mind will begin to calm and become present. This does not mean that thoughts will cease to arise. As thoughts come to you, simply acknowledge them, set them aside, and return your attention to your breath or mantra. Don’t dwell on your thoughts.

7. When To End Your Practice There is no correct length of time to practice meditation; however, when first beginning it is often easier to sit for shorter periods of time (5 minutes). As you become more comfortable with your practice, meditate longer. Another option is to decide on the number of breaths you will count before ending your practice.

8. How to End Your Practice When you are ready to end your practice, slowly bring your conscious attention back to your surroundings. Acknowledge your presence in the space around you. Gently wiggle your fingers and toes. Begin to move your hands, feet, arms, and legs. Open your eyes. Move slowly and take time getting up.

9. Practice Often Consistency is more important than quantity. Meditating for 5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week.

10. Practice Everywhere Most beginners find it easier to meditate in a quiet space at home, but as you become more comfortable, begin exploring new places to practice. Meditating outdoors in nature can be very peaceful. Meditation is a simple, effective, and convenient way to calm your busy mind, relax your body, become grounded, and find inner peace amidst the chaos of day-to-day life. Begin meditating today and reap the rewards.

7 Benefits Manager – Stefanie Verros Phone 293-2356

Financial Well-Being

GREAT NEWS! The Financial Fitness Academy will be extended through the end of the year.

The Financial Fitness Academy™ can help you learn the money skills you need to build financial confidence and become more financially fit! Just follow these easy steps:

Step 1: Complete the Financial Fitness Checkup™ to discover your Financial Fitness Score™ and receive a learning recommendation to help you improve your unique financial situation. https://siouxcity.financialfitness.center/

Step 2: Choose the financial tutorial that is most interesting to you. Each interactive tutorial includes a pre-quiz and a post-quiz to track your progress.

Step 3: Continue exploring to see how a little learning and small changes in spending and saving can go a long way to making you more financially fit!

The Financial Fitness Academy™ is available 24 hours a day from any Internet-connected computer, smartphone, or tablet.

This free service will be open to all Sioux City Community School District employees until December 31, 2016.

Wellness Events around Siouxland Walk with a Doc - Walks will be held every Wednesday beginning at 5:30 PM at the Unity Point - St. Luke’s Atrium located along Stone Park Boulevard. Each walk begins with a short presentation on the health benefits of a good walk. The physician-led walks will take approximately 45 minutes, but walkers are encouraged to walk whatever time and distance they prefer. Please visit www.unitypoint.org/siouxcity/classes-and-events.aspx for more information.

Holistic Health Expo - Event for all practices that improve the mind, body, and spirit. Cost is $5. Saturday, January 28, 2017 from 10:00 AM - 5:00 PM at the Marina Center in South Sioux City, NE. Please see http://www.events.wiod941.cbslocal.com.eventful.com/southsiouxcity/events/siouxland-holistic-health-expo-/E0-001-097184708-7 for more information.

Power Praise Aerobics Fall/Winter - at the Morningside Lutheran Gym, 700 S. Martha St. Fun aerobic dances set to uplifting Christian Music. Exercise body, soul & spirit. No price, but donations are welcome. Please call 202-5052 before dropping in on a class.

List of Support Groups in Sioux City - http://www.mercysiouxcity.com/support-groups-484

REMINDER: To access information on Health Benefits, EAP, Leaves, previous Wellness Newsletters, and HR info, go to the District website at the following address: http://www.siouxcityschools.org/?department=human-resources

8 Benefits Manager – Stefanie Verros Phone 293-2356

Healthy Recipe – Southwestern Three-Bean & Barley Soup Ingredients

1 Tbsp. extra-virgin olive oil 1 large onion, diced 1 large celery stalk, diced 1 large carrot, diced 9 cups of water 4 cups (32-ounce carton) reduced-sodium chicken broth,

“no-chicken” broth, or vegetable broth ½ cup pearl barley 1/3 cup dried black beans 1/3 cup dried great northern beans 1/3 cup dried kidney beans 1 Tbsp. chili powder 1 Tbsp. ground cumin ½ teaspoon dried oregano ¾ teaspoon salt

Preparation

1. Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes.

2. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat.

3. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired).

4. Season with salt.

Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.

Make Ahead Tip: Cover and refrigerate for up to 3 days.

Source: eatingwell.com

Nondiscrimination Statement

The Sioux City Community School District is an equal opportunity/affirmative action employer. It is an unfair or discriminatory practice

for any educational institution to discriminate on the basis of race, creed, color, sex, sexual orientation, gender identity, national origin,

religion, age (for employment), disability, socioeconomic status (for programs), marital status (for programs), or veteran status in its

educational programs and its employment practices. Inquiries or grievances may be directed to Jen Gomez, Director of Student

Services & Equity Education at 627 4th Street, Sioux City, IA 51101, (712) 279-6075, gomezj2@live.siouxcityschools.com.

Nutrition Facts Calories 205 Fat 3 g Saturated fat 1 g Cholesterol 0 mg Protein 9 g Carbohydrates 36 g Fiber 11 g Sodium 454 mg Sugar 3 g Folate 110 mcg