Wellness Star January News

1/22/2020 10:32 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.

Welcome to 2020! We hope this finds you enjoying the new year so far. In this month’s edition we will be featuring information on how to stay healthy during the winter months, new year’s resolutions and goals, smoothie info and recipe contest, Star Spotlight with Mrs. Jones, Star Shout Outs, Green Thumb news, book picks, and more! Thanks for taking the time to read!  Be well.

 

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Stay Healthy this Winter

 

Winter can be a time where we tend to spend more time indoors and less time being active. We also may feel an increase in illness. Here are some simple tips and guidelines that may help you stay healthy this season. 

 

1. Don’t Forget to Drink Water – Water plays a big part in your overall health and it can keep you healthy during the winter. Even though you may not be sweating as much during the winter, our bodies still need proper hydration. Rule of thumb: consume 1/2 your body weight in ounces on a daily basis. Ex: if you weigh 160 lbs. then drink 80oz. of water daily. Also, drink 10% of your body weight prior to a physical activity (Ex: if a child weighs 80lbs. drink 8oz. of water before phy.ed. class.)

 

2. Wash Your Hands Regularly – Keep the bacteria and viruses off your hands and out of your mouth and eyes. Rule of thumb: wash hands with warm soapy water for at least 20 seconds (sing happy birthday), rinse and dry thoroughly. Keep a bottle of hand sanitizer close-by for those instances where you can’t get to soap and water, but washing with water and soap is best. Refer to October’s Wellness Star for more details regarding Handwashing 101. 

 

3. Sleep Well – The average adult needs 6-8 hours of sleep per night and children need 10-12 hours (refer to the Sleep article in November’s Wellness Star.) If you’re not getting enough sleep, your body is extremely vulnerable to illness. Sleep is very much like fuel that recharges your batteries, plus it lets our brains rest and allows our bodies to function properly. 

 

4. Check the humidity level in your home – Dry air has several notable negative effects like increased risks of getting sick and aggravating or developing respiratory problems and increased risks of static shocks, bloody noses, allergies, asthma, sore throats, and itchy or dry eyes, skin, and throat. The levels can be checked with an inexpensive instrument called a hygrometer and a humidifier can range in price, depending on the size of the room you are wanting to add humidity to. Rule of thumb: indoor air should be between 40%-60% relative humidity. 

 

5. Eat a Healthy Rainbow and Increase Vitamin C and D – Eat the rainbow of fruits and vegetables and a variety of foods containing vitamins and minerals to sustain your body and to keep your immune system strong. Also, during the winter months, our body does not absorb as much Vitamin D as they do other parts of the year, mainly due to not having as much sun exposure where we naturally would get vitamin D. Vitamin D plays a role in immune, brain, and nervous system health and function, inflammation reduction, and bone health. Rule of thumb: Vitamin D- Adults – minimum of 2,000 IUs and kids 800 IUs daily. Vitamin C helps support our immune health, which is especially important in the winter months. Some great resources would be strawberries, spinach, and citrus fruits. 

 

6. Exercise…Just Move! – It’s really important to exercise regularly, even if only for 15 minutes a day! Get out and take a short walk, enjoy the cooler weather and fresh air. Exercise is one of the best healthy habits recommended by many professionals and will keep you strong and healthy during the winter plus help us mentally feel better during this season. Embrace the activities that are available during this season. More about how to stay active during the winter months in February’s Wellness Star. Stay tuned! 

 

 

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New Year’s Resolutions and Goals 

Were you among the 45% of Americans who made a resolution this new year? If so, is it a far-fetched unrealistic resolution that may not be achieved and leave you feeling disappointed or was it a specific result that you know can be achieved with steps. The shift in mindset of thinking of resolutions vs. goals may be in how we classify them. 

 

A resolution, as the name suggests, is a resolve or determination to do something. While a resolution is useful in providing a long-term picture of where you want to be, your goal(s) are calculated steps you need to achieve this resolution.

 

 

The best kind of goal is a SMART one: 

Specific – the goal should have a specific purpose and focus

Measurable – the goal should be able to be measured to monitor its progress and effectiveness

Achievable/Attainable – the goal should be challenging for you, but achievable

Realistic/Relevant – the goal should be realistic within your means and aligns with your mission

Timely – the goal should fit within a time frame or have a specific amount of time assigned to it

Be visual about what your goals are. Write them down, share with others, or find a way to document how you are moving through the steps to achieve your end result. Find the support you may need to help you along the way. And remember, it’s okay if you FAIL (First Attempt In Learning), as long as you learn along the way. 

 

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Cheers to Smoothies!

Smoothies are a great way to consume nutrients and vitamins and can provide an enjoyable snack and supplement for all ages. Frozen fruits and other ingredients allow us to get those vital nutrients our bodies may be lacking during this season when fresh produce may not always be available or appeal to us.

The basics of a building a tasty and nutritious smoothie include: LIQUID (milk, milk alternative, low or no sugar fruit juice, green tea, coffee, vegetable juice, plain yogurt); FRUITS or VEGETABLES (bananas, berries, mangoes, carrots, avocados, spinach, etc.); PROTEIN (optional, but may include peanut butter/nut butter, tofu, yogurt, protein powder); ADD-INS (optional, but may include honey, maple syrup, flax seed, chia seed, cocoa powder, yogurt, greens, ice if you prefer thicker texture.) 

 

Just keep your eye out for items that may have added sugar as you not only want your smoothie to taste good, but also be nutritious. 

 

Do you have a favorite smoothie recipe that you would like to share? Submit your recipe, along with your name and grade to the Wellness Committee email. We will pick a few recipes to feature in February’s newsletter.

 

Happy blending! 

 

 

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Green Thumb News

Houseplants are not only nice decorations; they also can help purify and humidify the air. Especially during the winter months, these are factors that may contribute to our overall health. Check out these plants that can help the quality of our air.  

 

Peace lilies remove mold from the air and can thrive in places like bathrooms or damp areas of your home.

 

Spider plants remove formaldehyde and rapidly purify air.

 

English Ivy removes benzene from the air.

 

Snake plants remove formaldehyde and nitrogen oxide produced by fuel-burning appliances.

 

Philodendrons remove formaldehyde, so they’re excellent for new or renovated homes.

 

 

For more information on houseplants, check out: https://extension.umn.edu/find-plants/houseplants or www.blog-yard-garden-news.edu

 

If you like to listen to podcasts, check out https://extension.umn.edu/yard-and-garden (Smart Garden and What’s Killing My Kale)

Make sure to check out the Carver-Scott Master Gardener Classes at the Chanhassen and Chaska Libraries. Topics include: Indoor Gardening (Chaska 2/12 @ 6:30pm); Container Gardening (Chaska 2/19 @ 6:30pm); Fun with Herbs (Chan. 2/20 @ 6:30pm); Food Preservation (Chaska 2/26 @ 6:30pm or Chan. 2/27 @ 6:30pm); and more! Visit www.carverscottmastergardeners.org or local libraries for more information.

We would love to form a group of people who are willing to learn more about the school garden and contribute some time and energy for upcoming projects. Even if you’re not a green thumb or you can only contribute a small amount of time, we still would love for you to join us to learn more about gardening or just get some fresh air! Families are welcome to join in the fun and get their hands dirty together. Contact the Wellness Committee for more details and stay tuned for upcoming garden events.

 

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Star Shout Out 

Kalie Klein and Jodi Stebbins, teachers and district wellness committee representatives

Both Kalie and Jodi share a love for running and being active. They help promote wellness at Chanhassen Elementary by emphasizing how being active is important for not only our physical well-being, but also our mental well-being. Through Wellness Wednesdays, Secret Shoelace Society, Fun Run, involvement and support with the school garden, reaching out to others to help them learn about wellness, and currently facilitating an outdoor Active Art Sensory Path project we are proud to send a Star Shout Out to Kalie and Jodi.

 

Thank you for your energy and dedication towards wellness!

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Star Spotlight

Anne Frank Jones, School Media Specialist/Information Innovation Learning Specialist

What are ways you stay healthy during the winter months?

I try to drink lots of water, make sure I’m dressed for the weather and get lots of sleep.  I also try and do as much walking as I can.  Sometimes that means finding a shopping center mall when it is too cold or messy outside. If I can, I like to downhill ski.

 

What is your favorite thing to do in the winter? 

I love to read books in front of my fireplace.  Many times my dog will snuggle up with me.  I also like to downhill ski.  I stick to the blue runs so I don’t risk getting hurt.  My favorite place to ski in Minnesota is Welch Village.

 

Did you make a New Year’s resolution or goal? 

I always make a resolution to clean out my closets and cupboards.  Usually I’m able to get all that done by December of the next year.  No matter how much I reorganize it always needs it again as the New Year rolls around.  I always have a stack of books by my bed and I set a goal to read them before getting new ones.  I am not very successful at completing that task.

What is your favorite thing about reading a book?

This is going to sound funny but I love looking at the paper texture, font style and paper edges.  These always lend so much more to the story on the pages.  I also like finding an author I like so I read some “sure fire” hits in the future.

 

What was your favorite book as a child and any recommendations? 

Children’s literature wasn’t a big part of the publishing market when I was a kid.  We had about three shelves, each maybe six feet long filled with books at my school. Sadly, not much of a library at all. My favorite books were mysteries.  I loved the Happy Hollister and Nancy Drew mystery series. I read and re-read them for many years.

 

 

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February is I LOVE TO READ Month!

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

 

BOOK PICKS

• Where Are All the Minnesotans? ~ Karlyn Coleman
• Wonderful Winter: All Kinds of Winter Facts and Fun ~ Bruce Goldstone
• The Snowy Day ~ Ezra Jack Keats
• Snowflake Bentley ~ Jacqueline Briggs Martin
• A Chair for My Mother ~ Vera B. Williams
• Salt in His Shoes: Michael Jordan in Pursuit of a Dream ~ Deloris Jordan
• Every Kid’s Guide to Goals ~ Karleen Tauszik
• Better Than Before: Mastering the Habits of Our Everyday Lives ~ Gretchen Rubin
• Your Best Year Ever ~ Michael Hyatt
• Soup & Comfort: A Cookbook of Homemade Recipes to Warm the Soul ~ Pamela Ellgen

 

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Don’t forget…..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): https://www.skiandboardmn.com/the-4th-grade-passport-program-is-back-for-the-20192020-season 

 

    

 

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Upcoming Events

Tails for Reading

What: School age children are welcome to read books aloud to specially trained therapy dogs to encourage confidence in reading. No registration required. 
When: First Saturday of the month, 10:30am-12pm (Feb. 1, March 7, April 4, May 2)
Where: Chanhassen Library

 

Hooked on Books…and the Arts too!

What: A *FREE* community-wide celebration in support of literacy and the arts and is in partnership between Eastern Carver County Community Education and the Carver County Library. For more information contact Lori Kendall (952-556-6186) or kendalll@district112.org.

When: Saturday, February 1st, 9am-12pm
Where: Chanhassen High School

 

Chanhassen Winter Festival and Ice Fishing Contest: FREE Event!

What: Ice skating, s’mores cookout, sledding, horse-drawn wagon rides, dog sled rides, fat tire bike demonstrations, door prizes, concessions, ice fishing contest and more! For more information or to register for the fishing contest: www.ci.chanhassen.mn.us

When: Saturday, February 1st , 12-3pm
Where: Lake Ann, Chanhassen 

YMCA Cyclehealth Kidarod

What: Combine running, snowshoeing, mushing, sledding, climbing, and obstacles into an unforgettable race just for kids. Snowshoes provided; kids supply the horsepower. Ages 7-17.
For more information and to register: www.cyclehealth.org

When: Saturday, Feb. 22rd 4-7pm
Where: Fish Lake Regional Park, Maple Grove

 

Free Play Snow Day

What: Stop by your favorite Three Rivers District park on February 29th for free recreation passes and equipment rentals, bonfires, s’mores, and more, as well as discounted rates for downhill skiing, snowboarding, and tubing.

For more information: ThreeRiversParks.org/freeplaysnowday

When: February 29th

Where: All Three Rivers District parks

Lowry Nature Center Events

(All activities $5-$7, with a 20% discount for groups of four or more)

Polar Party
What: Celebrate winter with snowshoeing on the trails and kicksledding on the ice, ice miniature golf, ice bowling, and snow snakes. Crawl into a quinzhee shelter and help build your own. Enjoy sledding and warming up by the bonfire, and creating your own crafts. Prize packages and concessions available.
Please call 763-559-6700 for more information or to register.

When: Saturday, February 1st, 12-4pm

Snowshoe Hike

Equipment provided

When: Saturday, Feb 8th, 10am-2:30pm (drop in anytime)


Kicksleds and Snow Snakes
When: Sunday, Feb. 9th, 1-2:30pm (drop in anytime)

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Next month’s Wellness Star: Keep Moving in the Winter; Winter Walking 101; smoothie recipes; Star Spotlight; Star Shout Out; book picks and more! 

 

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