January/February Wellness Star

2/10/2021 10:31 pm

 

 

Welcome to a new year, new transitions, and new beginnings! Our strength, perseverance and eagerness to keep going are carrying us through. We’re starting this year with taking away lessons from our experiences and applying them to make ourselves shine like the Chanhassen Stars that we are. Keep doing your best! 

 

What have you learned from this past year? Hard times can certainly be learning opportunities that help us grow and become stronger than ever. This edition we’ll take a look at pandemic-inspired lessons, a list of books to enjoy during I Love To Read Month, the Star Question, heart-healthy foods, acts of love and kindness, winter inspired recipes and more! Get cozy and enjoy reading!

 

 

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What Hard Times Teach Us: 5 Pandemic-Inspired Lessons

 

2020 was a year that brought on many changes, challenges and new experiences. At times, the year brought on fear or life-changing events. New and expanded points of view or experiences can be a good thing in the long run. In fact, the roots of the word “emergency” come from the Latin “emergere” meaning to rise up or out.

 

Here are a handful of lessons we’ll surely learn which will build our capabilities for the years to come: 

 

Lessons in Finding Perspective

 

Patience: This time frame that we are in is certainly a time to practice pushing your patience button. Patience is a virtue and you are practicing it now whether you’re waiting for activities to start up, missing going to a favorite restaurant, or wanting things to go back to normal. 

 

The Long View: With a narrow perspective, current reality can be even more challenging, but by taking a longer-term view you can reassure yourself that current realities will shift and good things will come. Living in this period of time is part of the greater whole of history and we will get through it.

Lessons in Resilience and Response

Adaptability: Constant change can be disorienting, which can be hard both mentally and emotionally. Resilience and adaptability can be developed through today’s challenging times and become a personality trait and a skill.

 

Creativity: Challenging times that force you out of your typical routines can be a benefit for creativity. Embrace and incorporate your new ideas and leverage your expanded perspectives in the new days ahead. 

 

Lessons About Community

Connections: When we have to put more effort into maintaining relationships we learn just how important they are. Staying connected to others in whatever way is possible these days is good for our mental and emotional health. 

 

Gratitude: Being grateful for everyday things and people is critical to happiness. This is a time when you can expand your gratitude many-fold: appreciating the extra family bonding, expressing gratitude for others in fields that are essential, thankfulness for everyday items that are getting us through this time and making efforts in sharing that gratitude to spread that happiness to others.

 

Lessons About Managing Yourself

Self-Discipline: This is a great time to learn new approaches to managing behavior or creating new goals. Create a new habit by linking it to an old habit and associate your new habit with your identity. 

 

Self-Care: Taking care of yourself in basic terms is more important than ever. You have the opportunity

to expand your personal wellbeing by eating well, exercising and getting enough sleep. 

 

Lessons in Finding Happiness

Expectations: You want to be optimistic and always hope for the best, but reducing your expectations can mean that even simple joys can create greater opportunities for happiness. You have expectations of what your normal life should be, but lifting expectations opens you up to new possibilities for happiness and fulfillment.

You’re stretching beyond any limits you might have thought you had – not by choice – but by necessity. The good news is these hard times can be the catalyst for new habits, behaviors and lessons. You’re finding perspective by learning to find patience and operating it, and taking the long view. You’re learning more about resilience and your response by expanding your adaptability and coming up with creative hacks. You’re reinforcing your appreciation for community by connecting with others in creative ways and embracing gratitude. You’re managing yourself in new ways with self-discipline and self-care. Perhaps best of all, you’re finding new paths towards happiness. All of these will pay off for you today, but also in the new normal of tomorrow. 

 

Link to the full article: What Hard Times Teach Us: 5 Pandemic-Inspired Lessons That Will Make You Better For The Long Term (forbes.com)

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Star Question for January/February: What lesson are you taking away from the year 2020? 

 

 

For your chance to win a Chanhassen Elementary hat please email your response to the Wellness Committee (wellnesschanhassenpto@gmail.com) by March 15th. One entry per family. Thank you! 

 

Congratulations to the winner of the Chanhassen Elementary hat from Nov/Dec Star Question, Jessica Boevers!

Thank you for your reply to the question: Big or small, what brings joy to your day? Jessica’s response: Family game after dinner. 

 

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February is I LOVE TO READ MONTH!

 

There are so many benefits to reading including: 

1. Mental Stimulation
2. Stress Reduction
3. Knowledge
4. Vocabulary Expansion

5. Memory Improvement

6. Stronger Analytical Thinking Skills

7. Improved Focus and Concentration

8. Better Writing Skills

9. Tranquility

10. Free Entertainment

 

For more details: 10 Benefits of Reading: Why You Should Read Every Day (lifehack.org)

Make sure to check out all the ways you can incorporate reading into your day through school and community activities. Taking time to read each day has so many benefits. Be sure to discover them this month and beyond! 

 

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Book Picks

 

• Wonderful Winter: All Kinds of Winter Facts and Fun ~ Bruce Goldstone

• Where Are All the Minnesotans? ~ Karlyn Coleman

• The Snowy Day ~ Ezra Jack Keats

• The Twelve Days of Winter ~ Deborah Lee Rose

• The Little Winter Book of Gnomes ~ Kirsten Sevig

• My Winter City ~ James Gladstone
  

• A Chair for My Mother ~ Vera B. Williams

• Salt in His Shoes: Michael Jordan in Pursuit of a Dream ~ Deloris Jordan

• Be A King: Dr. Martin Luther King Jr.’s Dream and You ~ Carole Boston Weaterford

• Coretta Scott ~ Ntozake Shange

• The Fierce 44: Black Americans Who Shook Up the World ~ the Staff of The Undefeated Portraits by Robert Ball

• We Had to Be Brave ~ Deborah Hopkinson

• Soup & Comfort: A Cookbook of Homemade Recipes to Warm the Soul ~ Pamela Ellgen

• Eat Joy: Stories & Comfort Food from 31 Celebrated Writers ~ Natalie Eve Garrett

• Winter Cookbook: Delicious and Savory Winter Recipes ~ BookSumo Press

• Winter Food: Seasonal Recipes for the Colder Months ~ Jill Norman

• Winter – Warm Recipes for Cold Nights ~ Louise Franc

• Home Made Winter – Yvette van Boven 

• In My Heart: A Book of Feelings ~ Jo Witek

• Your Next 24 Hours: One Day of Kindness Can Change Everything ~ Hal Donaldson

• Every Kid’s Guide to Goals ~ Karleen Tauszik

• Better Than Before: Mastering the Habits of Our Everyday Lives ~ Gretchen Rubin

• Why We Sleep ~ Matthew Walker

• Your Best Year Ever ~ Michael Hyatt

 

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Local Winter Activity Guide

 

Now is the time to get outside to experience the fun that winter can offer. There are many activities that all ages can enjoy locally. Check out the variety of activities that are available!

• Sledding ~ The area’s best known sledding hills are Kerber Pond, North Lotus Lake Park, Powers Hill Park, Riley Ridge, Stone Creek Park, and Staring Lake Park (EP). Lowry Nature Center and Richardson Nature Center have sled rentals for $1 if needed. 
  
  
• Ice Skating Rinks ~ These outdoor rinks are available, but warming houses are not open at this time: Bandimere Park, Chanhassen Rec Center, City Center Park, North Lotus Lake Park, Roundhouse Park, Pioneer Pass Park, Fireman’s Park (Chaska), Prairie View Park (EP), Round Lake Park (EP), Staring Lake Park (EP, also has free ice skate rentals at a first-come, first-served basis). 

• Snowshoeing: ~ There are many great trails around the local nature centers and parks. Rentals are available at Three Rivers Parks: Lowry Nature Center, Richardson Nature Center for $5 (threeriversparks.org); the Arboretum rentals are $7 for first hour and $5 for each additional hour. 

• Cross Country Skiing ~ Miles of groomed trails are open at the Arboretum starting at the Red Barn. No rentals available. Rentals available at Three Rivers Parks: Hyland Park Reserve ($12/adult and $8/child).
  
  
•  Kicksledding ~ Lowry Nature Center has rentals available on limited dates for $5 (threeriversparks.org).
  
  
• Ice Fishing ~ Carver Park Reserve, Hyland Park Reserve and local lakes seem to be local favorites (Lake Ann, Lake Bavaria, Courthouse Lake, Piersons Lake).

 

**Note: Please always make sure to dress appropriately for the temperature and weather conditions and assess safety prior to beginning a winter activity. Read the November/December issue of the Wellness Star for tips on how to dress for the winter weather. 

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Speaking of Winter Activities... 4th Graders Can Apply for a Free National Parks Pass and Ski Pass! 

  

 

For more information, check out the links. GET OUTSIDE!

National Parks Pass: https://www.nationalparks.org/our-work/campaigns-initiatives/every-kid-park

 

Ski Pass (applicant needs to complete the registration and pay $34.95 for the processing fee): 4th Grade Passport Program 2020/2021 Season :: MN Ski Areas Association (skiandboardmn.com)

 

    

 

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Warm Up With Cozy Winter Recipes! 

Warm-You-Up-Chicken Stew

Ingredients:

2 TBSP. olive oil

3 skinless chicken breasts (bone-in or boneless)

1 medium yellow onion, chopped

2 stalks celery, cut into 1 inch pieces

1 quart low-sodium vegetable or chicken stock

2 medium carrots, peeled and cut into ½ inch pieces

2 medium turnips, peeled and cut into ½ inch pieces

3 medium Yukon gold potatoes, peeled and quartered

½ teaspoon chopped basil

½ teaspoon fresh thyme

½ teaspoon fresh tarragon

Kosher or sea salt and black pepper

 

Directions: 

1. Heat olive oil in a large pot over medium heat.

2. Sprinkle chicken with salt and pepper on both sides. Place chicken, meat side down, in oil and cook for 2-3 minutes on each side. 

3. Add the onions, celery, and stock. Bring to a simmer, lower heat, cover, and simmer gently for about 45 minutes, until chicken is done.

4. Add the rest of the vegetables and the herbs. Bring to a boil. Reduce heat to a gentle simmer for about 10 minutes or until the vegetables are almost fork tender. 

5. Remove chicken breasts, cool slightly, and pull meat from the bones if using bone-in. Break meat into large pieces. Return meat to pot, and cook uncovered until vegetables are very tender, about 15 minutes. Season with salt and pepper. 

 

 

Spicy Vegetable Soup 

 

Ingredients:

1 ½ cups chopped yellow onion (1 medium)

1 cup peeled and diced carrots (2 medium)

1 ½ TBSP olive oil

2 cloves garlic, minced

5 cups low-sodium vegetable broth

1 ½ (14.5 oz) cans diced tomatoes with green chilies

1 medium zucchini, chopped (1 ¾ cups)

6 oz. diced green beans (1 ¼ cups), optional 

1 red bell pepper, diced

1 tsp dried oregano 

1 tsp ground cumin

Salt and black pepper

1 ¾ cups frozen corn or drained and rinsed canned hominy 

2 TBSP fresh lime juice

½ cup chopped cilantro 

 

Directions: 

1. Heat olive oil in a large pot over medium-high heat. Add onions and carrots and saute 3 minutes then add garlic and saute 1 minute longer.
   
   
2. Stir in vegetable broth, tomatoes, zucchini, green beans, bell pepper, oregano, cumin and season with salt and pepper to taste.
   
   
3. Bring to a boil then reduce heat to medium-low, cover and simmer until veggies are soft, stirring occasionally, about 20 minutes. 
   
   
4. Stir in corn, lime juice, and cilantro. Cook until corn is heated through. Serve warm with option of tortilla chips. 

 

Microwave Chocolate Mug Cake

Ingredients:

¼ cup all-purpose flour

¼ cup white sugar

2 TBSP unsweetened cocoa powder

1/8 tsp baking soda

1/8 tsp salt

3 TBSP milk

2 TBSP vegetable oil or butter

1 TBSP water

¼ tsp vanilla extract

 

Directions:

1. Grease the microwave-safe mug (at least able to hold 12 oz.) with nonstick cooking spray or butter. Mix together flour, sugar, cocoa powder, baking soda, and salt; stir in milk, oil or butter, water and vanilla extract. Add mixture to greased mug. 
   
   
2. Cook in microwave until cake is done in the middle, about 1 minute and 45 seconds. Serve by sprinkling chocolate chips on top or with ice cream. 
   
   
3. For a lighter version, use 1 ½ TBSP of plain unsweetened applesauce instead of the oil and use 3 TBSP plus 1 tsp water instead of the milk. 

 

 

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Did you know that February is Heart Health month?

 

It’s a good opportunity to take a look at lifestyle choices, eating habits, activity level, family health history, and stress factors. One thing that we can easily do for our heart health is to eat a variety of heart-healthy foods. Check out these power foods and see how many can be incorporated into your day in a variety of ways. 

 

• Leafy Green Vegetables: Spinach, kale and collard greens are well-known for their wealth of vitamins, minerals and antioxidants.In particular, they’re a great source of vitamin K, which helps protect your arteries and promote proper blood clotting.They’re also high in dietary nitrates, which have been shown to reduce blood pressure, decrease arterial stiffness and improve the function of cells lining the blood vessels
  
  
• Whole Grains: Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran. Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa. Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.
  
  
• Berries: Strawberries, blueberries, blackberries and raspberries are jam-packed with important nutrients that play a central role in heart health. Berries are also rich in antioxidants like anthocyanins, which protect against the oxidative stress and inflammation that contribute to the development of heart disease. 
  
  
• Avocadoes: These are an excellent source of heart-healthy monounsaturated fats, which have been linked to reduced levels of cholesterol and a lower risk of heart disease. Avocados are also rich in potassium, a nutrient that’s essential to heart health. In fact, just one avocado supplies 975 milligrams of potassium, or about 28% of the amount that you need in a day.
  
  
• Fatty Fish and Fish Oil: Fatty fish like salmon, mackerel, sardines and tuna are loaded with omega-3 fatty acids, which have been studied extensively for their heart-health benefits. Another study showed that eating fish over the long term was linked to lower levels of total cholesterol, blood triglycerides, fasting blood sugar and systolic blood pressure.
   
• Walnuts: Walnuts are a great source of fiber and micronutrients like magnesium, copper and manganese. According to one review, eating walnuts can reduce “bad” LDL cholesterol by up to
  16%, lower diastolic blood pressure by 2–3 mm Hg and decrease oxidative stress and inflammation.
   
• Beans and Legumes: Beans and legumes contain resistant starch, which resists digestion and is fermented by the beneficial bacteria in your gut.
   
• Dark Chocolate: This rich in antioxidants like flavonoids, which can help boost heart health. It also lowers risk of having calcified plaque in the arteries. Of course enjoy in moderation and not incorporated with sweets with high sugar content. 
  
  
• Tomatoes: Tomatoes are loaded with lycopene, a natural plant pigment with powerful antioxidant properties. Antioxidants help neutralize harmful free radicals, preventing oxidative damage and inflammation, both of which can contribute to heart disease.
  
  
• Almonds: Almonds are incredibly nutrient-dense, boasting a long list of vitamins and minerals that are crucial to heart health. They’re also a good source of heart-healthy monounsaturated fats and fiber, two important nutrients that can help protect against heart disease.
  
  
• Seeds: Chia seeds, flaxseeds and hemp seeds are all great sources of heart-healthy nutrients, including fiber and omega-3 fatty acids. Numerous studies have found that adding these types of seeds to your diet can improve many heart disease risk factors, including inflammation, blood pressure, cholesterol and triglycerides.
  
  
• Garlic: Studies have found that garlic extract can inhibit platelet buildup, which may reduce the risk of blood clots and stroke. This is thanks to the presence of a compound called allicin, which is believed to have a multitude of therapeutic effects.
  
  
• Olive Oil: This is packed with antioxidants, which can relieve inflammation and decrease the risk of chronic disease. It is also rich in monounsaturated fatty acids, and many studies have associated it with improvements in heart health.
  
  
• Edamame: This is an immature soybean frequently found in Asian cuisine. Like other soy products, edamame is rich in soy isoflavones, a type of flavonoid that may help lower cholesterol levels and improve heart health.
  
  
• Green Tea: Green tea has been associated with a number of health benefits, from increased fat burning to improved insulin sensitivity. It’s also brimming with polyphenols and catechins, which can act as antioxidants to prevent cell damage, reduce inflammation and protect the health of your heart.
  

For more information: 15 Incredibly Heart-Healthy Foods (healthline.com)

 

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Spread Some Kindness

 

Share the love and brighten a senior’s day this Valentine’s Day by dropping off a card at the Chanhassen Rec Center or the Chanhassen Senior Center! Look for the “Chanhassen Cares” bin and make sure it is dropped off Monday-Friday between 8:30AM-4:30PM through February 11th. Show your creativity and share the love! 

 

Speaking of acts of kindness…. Have you ever been the recipient of a random act of kindness or have you ever been the giver of an act of kindness? If so, we would love to hear from you so we can share a collection of kind acts in the next Wellness Star. Please send your response to  wellnesschanhassenpto@gmail.com 

 

We look forward to hearing from you! 

 

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A huge thank you to Lindsey Gunstad who works her magic to bring the Wellness Star to you. I appreciate your time and love of technology. 

 

Remember to embrace the season we are in, learn from our experiences, share love and kindness, take care of yourself, and stay warm and cozy! Be well.

~ Erin Reisdorf, Chanhassen Elementary PTO Wellness Committee

Questions? Comments. Celebrations! Contact the Wellness Committee: 
wellnesschanhassenpto@gmail.com