November/December Wellness Star
12/8/2020 1:06 pm
We are in a season that may usually bring on feelings of excitement, warm gatherings and celebrations and sharing joy with others. This season may feel different than past years, but we are becoming creative with how to spend our days and spread joy, and finding ways of expressing gratitude and staying in touch with others as we move through this season. We are thankful for what this time as made us realize and we feel grateful for what we have.
Have you ever wondered what happens when you take time to think about and express what you are grateful for? Turns out, there are many health benefits in doing so! Read on to learn the benefits of gratitude. Plus, learn how to dress for winter weather activities, discover gardening activities for the colder months, check out fun activities that Chanhassen Elementary families have done during the pandemic, think about and share what brings joy to your day, seek out some new book picks for young and old, plus more! Take care and be well.
“Enjoy the little things, for one day you may look back and realize they were the big things.”
-Robert Brault
THE BENEFITS OF GRATITUDE
By simply recognizing what you are grateful for can lift spirits, warm your heart, plus it can aid in fighting off, healing and sometimes even curing a variety of illnesses that ail us. Wow! Gratitude benefits your body in so many ways. Check out what is actually happening:
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Gratitude is good for our brains
Our hypothalamus is activated when we feel gratitude, or display acts of kindness. The hypothalamus is the part of our brain that regulates a number of our bodily functions including our appetites, sleep, temperature, metabolism and growth. Research on gratitude means that although it might be hard to believe—we literally can’t function without grace. That is a powerful thought.
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Decrease in pain
By recognizing what you are grateful for, there may be an influx in dopamine, which may lead to decrease in physical pain.
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Better sleep
Gratitude recognition increases the quality of our sleep, decreases the time it takes to fall asleep and lengthens the duration of our sleep. Sleep is one of the many vital things controlled by the hypothalamus. Since gratitude activates it (and in fact, our entire limbic system), when we are thankful it becomes easier for us to fall into deep, healthy, natural sleep. This has a domino effect on our health, spreading the benefits of gratitude practices even further. For instance, sleep is connected to many bodily functions, and enough of it can remedy anxiety, depression, pain and stress. It also boosts our immune systems—meaning we become healthier overall. -
Stress relief
By thinking about what we are grateful for is physically good for our hearts and nervous systems. Writing in a gratitude journal or having a conversation about what you feel grateful for can reduce blood pressure, lower cortisol levels (the most prominent stress hormone), a change in heart rate variability (a direct result of reduced stress levels), and makes us more resilient to trauma and stressful events. -
Reduced anxiety and depression
Gratitude recognition (simply writing down what we are grateful for or writing and sending a thank you letter) can increase our long-term happiness, allow us to experience behavioral changes, increase in neural modulation (brought about by changes in the medial prefrontal cortex), make us better able to manage negative emotions, and be more willing to be helpful, empathetic and kind—once again linking the benefits of gratitude to other positive emotions. -
Increased energy and vitality
Gratitude research has repeatedly shown that thankful people have higher energy levels, are more relaxed, are happier and are healthier. Naturally, these gratitude benefits lead us to the conclusion that being grateful has the potential to lengthen our lifespans. There are many hypotheses supporting why exactly gratitude makes us healthier—from stronger immune systems thanks to sleep, to healthier hearts due to less stress, and even to the more spiritual theories—such as being thankful makes us more optimistic and that in itself boosts our vitality.
Source: Conscious Lifestyle Magazine: Benefits of Gratitude Research
Gratitude recognition activities
1. Gratitude in a Jar
Materials: mason jar or container of choice, pieces of paper and pencil. Write down all that you are grateful for and place in the jar. Every so often, empty the jar as a family and read together all that you are grateful for. See November 2019 Wellness Star for more info. (Chanhassen Elementary School PTO - November Wellness Star )
2. Write and send a thank you note
Send a note to a teacher, parent, relative, friend, postal worker, healthcare professional, grocery store employee, etc. Include why you are thankful for them and how they bring joy into your life.
3. Make a Gratitude Tree
Cut out small pieces of paper that look like leaves. Have each member of the family write down what they are thankful for on the leaves. Using branches, construction paper or a drawing create a tree to attached the leaves to. Display gratefulness in a creative way!
4. Kindness Calendar
Write down a way to express kindness and gratitude for each day of the month. Examples: help a neighbor with an errand, write encouraging messages on rocks or the sidewalk around your neighborhood, help a family member with a chore, tell your teacher why they do a great job, etc. Complete the act of kindness each day and feel the love that comes with each one.
5. Gratitude Walk
Prior to your walk/jog/run, write down 5-10 things you are grateful for, people who are blessings, accomplishments that you feel good about or moments that have lifted you up. During your walk mindfully think of your list and feel how light your steps flow and how your heart warms up.
To read more about gratitude and check out these articles and books:
Washington Post: Gratitude and Our Brains
Star Shout Out
Amazing teachers, school staff, students and parents!
You all rock! Keep up the hard work and positive attitudes. We CAN do this!
Zach Hawley & George Reisdorf
Thank you for stepping up to help with the safety patrol/bus safety! Zach helped with the morning and afternoon traffic and George pitched in for the afternoons. We appreciate your dedication and helping out!
How to dress for the winter weather
“Walking (skiing…sledding…ice fishing…) in a winter wonderland” Is that how the song goes? Whatever your winter activity may be, make sure to dress appropriately. Don’t let the cold temps stop you from enjoying the great outdoors. Keep in mind these tips before you step outside:
1. The 3 Ws – Wicking, Warmth, Wind.
Layers are important while dressing for the winter. First layer: polyester or wool blend to keep you dry. Think yoga pants, long underwear, athletic pants. Second layer: Consider something puffy and insulating, like a wool sweater, a fleece zip-up or a hoodie. This will help retain your body heat. Third layer: Most winter coats will take care of this. When you’re not in the depths of winter, a wind breaker or a rain jacket are good options.
2. Let your activity guide your gear
Is your body going to be active or stationary? Ice fishing or cross-country skiing? The more you plan to move, and the more rigorous your movements will be, the warmer you will stay. The warmer you are, the fewer layers you need.
3. Consider the conditions and your surroundings
Will you be outside at 9AM or 3PM? Is wind chill a factor? Think about the environment that you will be in (sheltered, pavement, time of day, wind, precipitation, etc.) as these will determine how you need to prepare.
For more information and details, check out this article from Three Rivers Parks.
This infographic also provides helpful information:
SPEAKING OF WINTER ACTIVITIES….
4th graders can apply for a FREE National Parks Pass and Ski Pass! How awesome is that?! For more information, check out the links. GET OUTSIDE!
National Parks Pass: https://everykidoutdoors.gov/index.htm
Ski Pass (applicant needs to complete the registration and pay a processing fee):
https://www.skiandboardmn.com/4th-grade-passport-program-20-21
STAR QUESTION
What have you done during the pandemic that you would’ve never done otherwise?
Thank you to the few who replied to the Star Question for Sept/Oct. for the chance to win a Chanhassen Elementary hat! These are all great ideas to share with others.
Congratulations to the winner, Lindsey Gunstad who replied, “Our family started watching the Marvel movies, in order from the beginning. None of us had ever seen any of them and we have all really enjoyed them!”
Other replies:
Gina Houmann: “Something we did during quarantine that we wouldn’t have otherwise done is buy an above ground pool. We spent lots of the summer swimming and Zander (3rd grade) taught his little sisters (Myla and Cora) how to swim underwater. The cheapest swimming lessons we’ve ever had!”
Boevers Family: “To break the rut of going on walks on the same section of trail, we researched the trail systems in Chanhassen and Eden Prairie. We found some amazing hidden gems, and much less foot traffic.”
Anna Heinert (2nd grade): “I started using messenger kids to video chat with friends!”
Theresa Tsuchiya: “Cut my family’s hair.”
Reisdorf family: “We purchased a MN State Parks map, explored a variety of parks across the state, then pinned all the parks that we have been to so far. We even decided to rent an RV for a fun-filled adventure.
Kristen Edds: “We took up Mountain Biking more seriously and made multiple trips to some of the best trails in the state. Our youngest joined the district’s mountain bike team and I coached alongside. We both learned a lot and have a pastime that we can all appreciate as a family.”
Common trends during the pandemic included:
- Fostering/adopting/welcoming a new pet
- Star Wars movie marathon
- Virtual miles on the Appalachian Trail or across MN
- Sending cards to residents at an assisted living facility
- Discovering a love for baking/cooking
- Learning how to knit or crochet
- Learning a musical instrument
- Talking to grandparents via Zoom
- Planting a garden
- Reading an entire book series
- Home projects/landscaping/renovations
The next STAR QUESTION
Big or small, what brings joy to your day?
For your chance to win a Chanhassen Elementary hat please email your response to the Wellness Committee (wellnesschanhassenpto@gmail.com) by Jan. 15th. One entry per family. Thank you!
GREEN THUMB NEWS
Just because the temperatures are dropping doesn’t mean you have to stop gardening activities. Check out these fun activities the whole family can do during the winter months:
- Grow an avocado plant or a sweet potato vine
- Create a leafy garden with tops and scraps of vegetables
- Paint terra cotta pots for container gardening
- Turn popsicle sticks into plant labels with bright paint or markers
- Roll pine cones in nut butter, then birdseed, to make simple bird feeders
- Read gardening books aimed at children
- Go through seed catalogs together to plan next year’s planting
- Turn paper towel rolls and old newspaper into seed-starting pots for spring planting
Get more ideas for gardening indoors this winter with your family at Gardening Know How.
Do you have a favorite healthy snack?
We would love to put together a collection to pass along in the next Wellness Star! Simply send your recipe/snack idea to wellnesschanhassenpto@gmail.com to be added to the collection in the Jan./Feb. Wellness Star. Thank you!
BOOK PICKS
- Grateful Ninja ~ Mary Nhin
- Today I am Grateful: Adventures in Gratitude ~ Lorraine Miller
- Where Are All the Minnesotans? ~ Karlyn Coleman
- Wonderful Winter: All Kinds of Winter Facts and Fun ~ Bruce Goldstone
- The Snowy Day ~ Ezra Jack Keats
- Giving Thanks: More than 100 ways to say thank you ~ Ellen Surrey
- Gratitude ~ Oliver Sacks
- 365 Thank Yous: The Year a simple act of daily gratitude changed my life ~ John Kralik
- The Gifts of Imperfection ~ Brene Brown
- Celebrations Around the World ~ Katy Halford
UPCOMING EVENTS
Chanhassen Fire Department Toys for Tots Collection
Fire Station #1
Nov. 5th – Dec. 12th Monday-Friday: 6-10pm & Sat./Sun: 8am-4pm
Please donate store-bought gifts unwrapped only
For more information contact Assistant Fire Chief Don Nutter at 952-227-1153 or email dnutter@ci.chanhassen.mn.us
Chanhassen Tour of Lights Online Event
December 19th at 5pm – December 31st at 8pm
www.ci.chanhassen.mn.us/274/Tree-Lighting-Ceremony
To register your home to be included in the tour: https://www.ci.chanhassen.mn.us/FormCenter/Registration-Forms-13/Chanhassen-2020-Tour-of-Lights-Display-121
Saint Paul Chamber Orchestra – Live Digital Performance
December 12, 13, 19, 20, 31
Broadcast live from the Ordway Concert Hall, along with special encore broadcasts as well as interviews and other behind-the-scenes content. These digital offerings are available to everyone free of charge.
Questions? Comments. Celebrations! Contact the Wellness Committee at wellnesschanhassenpto@gmail.com.
We wish you all well during this time of year and always. Be well.
~ Erin Reisdorf, Chanhassen Elementary Wellness Committee
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