November Wellness Star

11/22/2019 8:10 am

 

 

The Wellness Committee is a resource for health and wellness related information and events. Through newsletters, teams, and activities we hope to provide awareness, education, and ideas to increase overall well-being. In this month’s edition we will be featuring information about sleep, gratitude in a jar project and the benefits of gratitude, Thankful Notes, Star Spotlight with Mrs. Anderson, Star Shout Outs, Green Thumb news, book picks, upcoming events, and more! Thanks for taking the time to read! 

 

Be well.

 

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Sleep

Now that we are well into the fall routine with school, homework and after school activities it’s a good time to evaluate your children’s sleep. Kids who do not get enough sleep can have difficulty paying attention and learning, behavioral problems, obesity, and mood problems. Sleep is when our bodies recharge to allow for growth, strong immune systems and optimal learning.

 

So, how much sleep should a child get? The American Academy of Sleep Medicine does provide guidelines for this. Keep in mind that there is individual variation in sleep needs.

 

 

The following guidelines are for total amount of sleep in a 24 hour period. 

Infants: 4-12 months = 12-16 hours

Toddlers: 1-2 years = 11-14 hours

Preschoolers: 3-5 years = 10-13 hours

Grade schoolers: 6-12 years = 9-12 hours

Teens: 13-18 years = 8-10 hours

 

There are some things you can do to help create healthy sleep for your family:

 

Create a routine.
Children and many adults thrive on routines. Keep bedtime similar each night, even on the weekends. Do the same routine each night to prime your mind for bedtime. Focus on quieting your mind before sleep, you can use relaxation techniques such as deep breathing or mindfulness. If your child tends to worry before sleep you can have them write down their worries in a notebook or even throw the paper away so they can get the worries out of their mind and not focus on them before sleep. 

 

Create a healthy sleep environment.
People often sleep best in a cooler environment. Keep lights low in the hour before bedtime to promote the natural release of melatonin. Reserve the bed for sleeping and avoid playing or doing homework in bed. Some people prefer a quiet sleep environment, while others do well with a little white noise - a soft fan or sound machine. 

 

Create boundaries for screen time.
The AAP recommends keeping all screens out of the bedroom in order to promote good sleep, this includes TVs, phones, tablets and laptops. At the minimum, all screens should be turned off an hour before bedtime. The blue light from the screens interferes with your body’s release of melatonin and makes it harder for all of us to fall asleep. One strategy is to create a charging station of phones outside of the bedroom.

 

Learn to identify potential sleep problems.
Not all sleep is restorative. Talk to your doctor if your child has difficulty falling asleep, snores on a regular basis, has loud or heavy breathing while sleeping, nighttime awakenings or sleep apnea. Be sure to talk to your doctor before giving your child any over the counter (OTC) sleep supplements.

 

Check out this series of five positions that are scientifically proven to get the body and mind ready for quality sleep and other information about preparing the body for sleep.

 

 

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Gratitude in a Jar

Materials: a container (large Mason jar, recycled box, cleaned out food storage container, etc.), paper (cut in strips or post-it note size), pens/pencils/markers

Directions: Decorate the container however you choose. For one month, write down 1-3 things each day that you are grateful for on paper and put those in the jar. These can be as simple or detailed as you wish (a cup of coffee, changing of the seasons, the friendly person at the store, a hug, favorite foods, amazing teachers, etc.) At the end of the month, gather as a family and read aloud what you are all grateful for. Let the smiles and stories begin and let the positive brain chemicals flow!

WHY? Gratitude is a good thing and recognizing what we are grateful for has so many benefits (physically, mentally, and emotionally.) Making those connections individually and amongst family and friends is a way of practicing and experiencing wellness daily. Plus, your brain and health will thank you for taking time to recognize what you are grateful for.  

 

To read more about gratitude and the positive effects in the brain, check out these articles:

 

https://www.washingtonpost.com/national/health-science/new-thoughts-about-gratitude-charity-and-our-brains/2018/12/21/238986e6-f808-11e8-8d64-4e79db33382f_story.html 

 

https://www.consciouslifestylemag.com/benefits-of-gratitude-research/

For more ways to incorporate gratitude in daily life, check out these books.

 

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Star Spotlight

Katy Anderson, K-5 Music Educator Director

What are you thankful for?

I am very thankful for my amazing two (adult) children and for Mr. Anderson. I also am very grateful to have my health back with lots of energy and a great appetite!  To make music daily with my favorite musicians (my students) is something that I am very thankful for as well.

How do you prepare for sleep?

When getting ready for bed I follow the same routine every night. After getting things ready for the next day (like packing my lunch and laying out things I may need to bring to work), I wash my face and brush my teeth. I like to share how my day went with Mr. Anderson and he tells me about his day. Then I get a good book and lay in my bed and read it. This allows me to take my mind off my “to do” list and escape into a good story.

Do you have favorite seasonal music that you enjoy? 

I am a big fan of traditional holiday music!  I admit it…I have already listened to the Christmas station on Sirius Radio!  Decorations, food and MUSIC are my favorite ways to celebrate the holidays that my family celebrates.

How do you incorporate wellness into your day?

Feeling good during my day is a MUST because my job is very physically demanding.  There are some days I wish I could say, “hold my calls!” and close my office door. In order to be there for my students, staff and myself I need to get a good nights sleep, drink lots of water to maintain my vocal health since I sing all day as well as LAUGH! Laughter and joy gives me energy and makes me feel good inside which is important to stay emotionally healthy.

 

What do you look forward to most with the holidays? 

I can’t wait to celebrate with my family, make cookies, decorate my house, and spend time at home.

How do you practice gratitude? 

I love doing random acts of kindness and gifting people the joy of music or small things to let them know I was thinking of them and show them I appreciate them in my life.

 

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Thankful Notes

 

 

I am thankful for...

 

	All of my wonderful colleagues, parents, and students. My colleagues are all so supportive and caring. I am blessed with a group of students each year that are excited to learn. I am also thankful for the wonderful parents that support their child and the classroom. – Mrs. Mettert, teacher	So many things….my son and daughter-in-law, my fur babies, good health, and my Chan Fam! – Nurse Deb My parents and sisters, all the nature we have, and the mountains – Sophia, 3rd grade
Friends – Leah, 4th grade	Friends and family – Amelia, Kindergarten	My dog – Jacob, 1st grade
My mom - Peyton, 5th grade	Life – Mr. Bob, custodian team	Food – Desi, 3rd grade
My family – Yandery, 4th grade	Family – Ms. Natasha, para & parent	Being kind to everyone - Cohen, 2nd grade
The dedicated staff that work to meet the needs of each learner – Jon Kison, Administrative Dean	My mom and dad, a comfortable house, going to school, learning new stuff, and making new friends.  – Sriniketh, 3rd grade	Sharing my day with my awesome kinders! Family. Friends. Happiness and kindness spread this time of year! – Miss Klein, teacher
Family – Nahla, Kindergarten	Reading – Amin, 5th grade	My mom and my dad – Kelsey, 2nd grade
Math, numbers, books – Sam, 5th grade	My parents, food, and home – Clarice, 1st grade	Toys – Mohamad, 4th grade
My family and my health – Julie Leonard	My mom, my dad, my family, a healthy life, and a roof on top of my head – Adnan, 5th grade	Family and friends – Lily T., 3rd grade
My dog – Eli, 4th grade	My family – Mrs. Stebbins, teacher	Everyday I get to be a part of so many people’s lives – Ann Wyman
My cousins that I get to play with – Peder, Kindergarten	The good food that I eat and for organizations that help provide food to people who need it – Henrik, 2nd grade	Our family being able to spend time with our Wisconsin and Illinois family – Kim, parent
My family – Luke, parent	5th graders – Ms. Jackson, teacher	Going everywhere – Catalina, Kindergarten
Bike riding – Hamdi, 3rd grade	Being kind to others - Ellen, Kindergarten	My family & my house – Samuel, 2nd grade
Warmth & shelter – George, 4th grade	Family and friends, health, wonderful teachers, a roof over our heads – Erin, parent	My wife and kids – George, parent
Teachers helping us learn – Adam, 3rd grade	Making art – Anna, 1st grade	My school friends – Erik, preschool
Being able to work from home – Mark, parent	The changing seasons – Heather, parent	Happy, smiling children – Mrs. Tupper, teacher
Our house and food – Wyatt, 2nd grade	My family – Mrs. Holst, teacher	God, because He created me and my life so I can live – Zach, 4th grade
An amazing support system in my family and friends – Ms. Andrea, instructional coach & parent	Patient and loving teachers – Laura, parent	Health and wellness – Kevin, parent
Friends – Leo, 4th grade	Soccer and hockey – Henry, 2nd grade	My mom and dad – Mae, preschool
Hugs from Chan. El. kids – Ms. Hella, school counselor	School – Avery, 1st grade	Friends – Murphy, 4th grade
My dad, my mom, my grandpa, my grandma, food, water, shelter – Maxwell, 5th grade	My health and that I’m able to be active – Julie, parent	My family, good friends and good music – Tom, parent
My husband, kiddos, our wonderful family and friends, and the amazing schools our children get to attend – Lindsey, parent	Valleyfair, Mom, Dad & Brother, trees because we need air, and mermaids – Camryn, preschool	Dogs, family and friends – Spencer, 3rd grade

•  The opportunity to be the principal at Chanhassen Elementary School.  It has been a pleasure getting to know the students and their families over the past couple of months.  I am also thankful for the incredible support of our PTO, and the energy with which parents get involved in their child’s education.  I am very thankful for the wonderful, dedicated, child centered staff members I get to work with each and every day.  It is an honor to call them my colleagues.  This is an excellent school and I’m proud to be part of it! – Mr. Lange

Make sure to take time to reflect on what you are thankful for this season and every day!

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Star Shout Out

 

 

1) Our amazing teachers and staff: THANK YOU for ALL that you do, every single day. We appreciate you so much and are thankful for your knowledge, patience, caring hearts, and energy.

 

2) Volunteers: Thank you for taking the time and energy to help with events, activities, field trips, and classroom/school tasks and groups. We appreciate your time, energy, resources, and devotion to helping our school and students in so many ways. 

 

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Results of the Ronald McDonald House Upper Midwest Donations

     

 

• Approximately 115 lbs. of candy

• A variety of household items

• Many individual snacks and meals

• Numerous can tabs

Wow! Thank you to all who contributed donations for the Ronald McDonald Houses! All of these donations will be distributed among the locations and used for various events. We appreciate your contributions and helping make this a successful project.

 

For more ways to help RMHC, please go to: www.rmhtwincities.org/ways-to-help

 

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Did You Know?

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://www.nationalparks.org/our-work/campaigns-initiatives/every-kid-park

 

Ski Pass (applicant needs to complete the registration and pay a processing fee): https://www.skiandboardmn.com/the-4th-grade-passport-program-is-back-for-the-20192020-season 

 

 

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4th Grade Kindness Retreat

Speaking of 4th graders…….

The 4th graders at Chanhassen Elementary attended a Kindness Retreat on November 7th. The retreat was led by Youth Frontiers, a non-profit organization specializing in retreats that build positive school communities. It was a high-energy day that focused on developing empathy, promoting kindness and preventing bullying. The retreat empowered kids to be “everyday heroes” by making good choices and including others. The students played games, danced, sang songs, created skits, self-reflected, shared, worked in small groups and learned ways to promote kindness at Chanhassen Elementary. It was a memorable day of positivity and fun for all 75 students who attended! Thank you to our PTO for fully funding this unique opportunity and to JonnyPops for donating the snack. Thank you also to our fantastic volunteers and to the teachers and staff who participated. It was an amazing experience!

 

 

 

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Green Thumb News 
with Jessica Annis

The University of Minnesota Extension offers a wide range of Yard and Garden information on its website. https://extension.umn.edu/yard-and-garden   

 

Winter is a perfect time to get familiar with this research based resource! Long before I became a Carver/Scott County Master Gardener Volunteer, I used the U of M Extension website as my “go-to” for good information.The internet is full of info, but it is important to be sure you are utilizing information that is specific to your geographic location and has been researched to ensure the best results possible. Bookmark the U of M Extension Yard and Garden page so you have it handy the next time you want to identify a bug, plant/weed, or tree! Use it to help you make decisions about what trees, shrubs, and perennials are best to plant in your yard. 

 

We will be working over the winter to plan the school garden!  Please contact us if you are interested in being involved!

 

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We wish you all a healthy and happy Thanksgiving holiday!

To make sure it is a healthy and happy holiday, follow these guidelines when it comes to thawing and cooking the turkey: 

https://www.osfhealthcare.org/blog/thaw-turkey-safely/?utm_source=facebook&utm_medium=organic-social&utm_campaign=m-calendar&utm_content=calendar

 

 

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Winter Gear and Gift Card Donations

The cold weather is here... Brrr! We have two opportunities for you to help other Chanhassen Elementary families that need a little extra support in the coming months. Donations are being collected in the front office. Click below for more information. Let's work together to make sure all Chanhassen Elementary students are warm and their families have a happy holiday season.  

 

Winter Clothing Drive

Gift Card Donations

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Book Picks

• The Rabbit Who Wants to Fall Asleep ~ Carl-Johan Forssen Ehrlin

• Bedtime Meditations: Guided Mindfulness Meditations to Help Children Go to Sleep ~ (audiobook) Mindfulness Habits Team

• Why We Sleep ~ Matthew Walker, PhD
• Healthy Sleep Habits, Happy Child ~ Marc Weissbluth, MD
• Say Something ~ Peter H. Reynolds
• Gratitude ~ Oliver Sacks
• Did I Ever Tell You How Lucky You Are? ~ Dr. Seuss
• Because ~ Mo Willems
• Giving Thanks: More than 100 ways to say thank you ~ Ellen Surrey
• Because I Had a Teacher ~ Kobi Yamada

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Upcoming Events

 

Chanhassen Turkey Trot 5K
When: Thursday, November 28th 9am
Where: Chanhassen High School (2200 Lyman Blvd)
What: Run the tradition by participating in this 5K and enjoying locally made donuts at the finish line. Compete in the Team O’Turkeys competition with your friends and family!

Click here to register and find more info!

Arboretum Winter Lights
When: Fridays, Saturdays, and Sundays 5-9pm, November 22 – January 5
Where: Minnesota Landscape Arboretum
What: Stroll through the gardens and make sure to check out the 25-foot poinsettia trees, as well as thematically decorated evergreen trees!

Free admission to the Arboretum November 25th with a non-perishable food donation to help local families in need.

 

FREE Access to Baylor, Waconia, and Minnewashta Regional Parks 

When: Begins December 1st!
For more information: https://www.co.carver.mn.us/departments/public-works/parks-recreation/parks-trails

 

Celebrate with Marnita’s Table!

When: December 5th 6-9pm

Where: Chaska Event Center – 3210 Chaska Blvd. 

What: A feast and conversation for the holidays learning about the holidays our community members celebrate.

Families are welcome! Event is free and open to the public! Dinner is provided!
For more information or to RSVP: lauren@marnitastable.org or 612-928-7744


Health & Wellness Workshops

When: December 5th, 6:30-8:00 pm

Where: Heritage Room in the City Center building
8080 Mitchell Road, Eden Prairie

Topic: Physical Activity for Health

 

All workshops are free. For more information and to book your spot, please go to: www.propfood.org.
 

Holiday Boutique
When: Saturday, Dec. 7st 10am-2pm
Location: Chanhassen Recreation Center


Chanhassen Tree Lighting Ceremony
When: Saturday, Dec. 7th 5pm
Location: 7700 Market Blvd. Chanhassen

 

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Next month’s topics: healthy habits in the winter months, holiday treats, Star Spotlight, Green Thumb news, book picks, and more!

 

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