Healthy Living Guide 2020-21

The 2020-21 Healthy Living Guide has been published by the Harvard School for Public Health.

In this issue

Nutrition and immunity:

• Understanding the body’s immune system

• Does an immune-boosting diet exist?

• The role of the microbiome

• A closer look at vitamin and herbal supplements

• 8 tips to support a healthy immune system

A blueprint for building healthy meals

Food feature: lentils 

Strategies for eating well on a budget

Practicing mindful eating

What is precision nutrition?

Diet reviews:

• Ketogenic diet

• Intermittent fasting

• Gluten-free

Staying Active:

• 10 tips to keep moving

• Exercise safety

• Spotlight on walking for exercise

Stress and health:

• How does chronic stress affect eating patterns?

• Ways to help control stress

Sleep:

• How much sleep do we need?

• Why do we dream?

• Sleep deficiency and health

• Tips for getting a good night’s rest

COVID Support Vermont (Resources)

If you, or someone you know, needs some support during the COVID pandemic, please take a look at the COVID support website here: /https://covidsupportvt.org/  On this Website, there are many resources and some groups and workshops available to take care of your well-being.

Also, Nurse Liz shared this flyer with staff: 

Pause – Reset – Nourish (PRN)* to Promote Wellbeing 
Description: All of us face a variety of stresses daily. Currently, you may be dealing with additional responsibilities at work and new challenges with parenting. Consider your level of distress before deciding what approach you’d like to take to address it. Gauging your level of distress is as important as practicing self-care strategies. The PRN framework is one such strategy and reminds us of the types of practices that help promote wellbeing and enhance resilience. Just like you would take a medication PRN, or as needed, to address unwanted symptoms, you can Pause-Reset- Nourish to help replenish yourself when needed. These practices can help to reset and rebalance your nervous systems, and can be done frequently throughout each day in just a few minutes.

Sleep Hygiene & PATH Updates

The Healthy Life Survey summary indicates that many of us are not getting good quality, or quantity of, sleep. This week, focus your attention on your bedtime routine, specifically on the activities that you do about 1-2 hours before bedtime. 

Use the tips below to help you reflect on what you can do to promote better sleep hygiene.

1. Have a daily exercise routine (but don’t exercise within 2-3 hours of bedtime). Aim for 150 minutes of moderate activity each week. 

2. Stay hydrated. The rule of thumb is to drink half your body weight in ounces daily. For example, if you weigh 150 pounds, you should drink at least 75 ounces of water.
3. Reduce your use of caffeine, alcohol and nicotine.
4. Pick foods that promote sleep if you need a light bedtime snack.
5. Keep your bedroom dark and cool (55-65°F).  
6. Take a warm bath before bed and establish good bedtime routines/rituals. This can include relaxing scents, or calming activities, like reading before bed.
7. Meditate or listen to relaxing music right before sleep.*
8. Limit artificial (especially blue) light at night. 
9. Go to bed and wake up at the same time each day.

10. Stay in bed only if you’re sleepy. If you are having trouble falling asleep, or, if you wake up in the middle of the night and can't fall back to sleep, get out of bed. Go do a relaxing activity for no more than 30 minutes before trying to go back to sleep. Keep your bed for sleep.  

*If you have access to Calm.com, I recommend browsing its extensive and diverse Sleep Stories and sounds collection. This week, I was introduced to traditions of Diwali from the perspective of a young girl traveling to see family. Other stories range from tales from around the world and classic children's stories, to pop culture figures narrating the history of basketball (Scottie Pippen) or the first chapter of Wealth of Nations (Ben Stein, a.k.a. Ferris Bueller's economics teacher). If you do not have Calm.com, check out a few of their Sleep Stories on YouTube or choose one of these soothing nature sounds.  

Also...VEHI PATH Updates

• VEHI has added a SECOND course on Mindful Nonviolent Communication! If you completed the first course, you can earn another 50 pts by completing the second course! Meet the course instructors in this video in PATH Good News.
• PATH Adventure registration for Tidal Wave is still open until December 4th.
• Check out this flyer for other PATH  offerings. The one I want to point out is on page 2: Addressing Emotional Fatigue with Peer Coaching staff. They will discuss strategies in new ways, and send you on with a tool kit of options to try that can help make things better for yourself, even when you can’t change the world around you. The event is online on Wednesday, November 18th from 2:00-3:00pm. Registration link is on the PDF flyer or click here. 

NPR Life Kit Podcast: Feeling Anxious?

Back in February, before the pandemic and election stress, NPR's podcast Life Kit highlighted an author and mindfulness teacher, Tara Brach. Her new book, "Radical Compassion" is a practical guide to dealing with anxiety and chronic worry using mindfulness in a four-step acronym: R.A.I.N.

When you find yourself in a particular "stuck" moment, or caught in a loop of anxious thought, try the R.A.I.N. approach:

 1. Recognize: The first step is to become aware that you are stuck in your anxiety and name it for what it is. This can be the hardest step because it requires us to purposefully shift from reacting to responding. Once you realize that you are overwhelmed by a feeling, name the emotion that most stands out to you: "fear", "anger", "hurt", or maybe "confused."

 2. Allow: Next, give yourself power with a pause. Let the emotion be there; tell yourself it is OK to be like that for a few moments. The emotion is different now because you have now given it a name. Now, you can do something about it.

  3. Investigate: Ask yourself, "what really needs my attention right now?" Check in with your physical body, notice the places where you feel tension or discomfort and address your physiological needs first. Then attend to your emotional needs. Ask, "what am I believing right now?" and then, "what do I need to get through this?" 

 4. Nurture: And finally, no matter what you're feeling, be kind to yourself. Emotions are a large part of being a human, so give them space to happen and be mindful about how you respond. 

After you have gone through these steps, notice the difference in your body and mind, and in your quality of being present, from where you started.

Many of you do this with your students everyday. So I invite you to try this approach on yourself. 

Winooski educator testimonial about Lucy's Yoga online!

If you’ve ever thought about trying yoga - this is the time! Here’s what Catherine Lavigne, Nancy Devost, Kari Bolen, Lisa Goodrich & Sally Bissonette (several regular WSD attendees) say:

• Lucy D’Aponte is a physical therapist, parent of a WSD 6th grader, and an excellent yoga teacher!

• Zoom format allows you to try a class in the privacy and comfort of your own space!

• Keep your microphone muted and your room lighting low - no worrying about what you look/sound like!

• No worries about bumping into other people!

• Play your own music!

• Pets are welcome!

• Take the edge off your stress!

We recommend that you try:

• Wednesday: FLOW Yoga @ 4:15-5:15pm

• Flow:  a strong playful, guided all-levels class

• Stretch and take the edge off your stress!

• Friday: RESTORE Yoga @ 4:15-5:15pm 

• Restore: a restful meditative class that guides you into supported yoga postures that restore your energy and regulate your nervous system.

• Permission to rest and relax!

Message from Lucy D’Aponte (lucydaponte.com)

Hi friends,
Please join me in practicing yoga together online.
November is "bring a friend" for free month!*
 ​***Also, please suggest a time that supports your work/life schedule in this time of pandemic to attend an online yoga class.  I would like to offer one more class during the week beginning in December and your input is appreciated. Thank you!
Yoga schedule continues through Wednesday November 25th. (No class on Friday November 27).
Wednesdays

GENTLE @ 9-10am

FLOW @ 4:15-5:15pm

Fridays

RESTORE @ 4:15-5:15pm

Class Descriptions
Flow:  a strong playful, guided all-levels class.
Gentle: an ease-full guided class.
Restore: a restful meditative class that guides you into supported yoga postures that restore your energy and regulate your nervous system.

To attend classes, please email Lucy if you plan to join with a friend this month.  Pre-registration is appreciated but not necessary. 

$15+ per class or PAY WHAT YOU CAN:  
via VENMO @Lucy-DAponte 
PAYPAL: Lbdaponte@gmail.com
CHECK: 96 W Spring St, Winooski, VT 05404

Zoom link for all classes:
https://us02web.zoom.us/j/81844518271?pwd=ZjRZNEwzcG9PaUJ1UVlTLzB3clNCUT09
Meeting ID: 818 4451 8271
Passcode: Fallyoga
 
Helpful hints for online classes: Please make sure you have downloaded Zoom to your computer.  I will open the zoom meeting about 10 minutes before class starts to troubleshoot any electronic assistance needed.  Your computer will be muted upon entering the meeting, so un-mute it if you have any questions.  Feel free to use your own music during classes once class begins.

Set up your yoga space before the meeting.  Be sure you have your mat or blanket space set, clear your area to allow for reaching arms up and around you, bring any props you like to use.  For restorative class: be creative - blankets, pillows, yoga strap (scarf/belt/dog leash), and couch cushions can be helpful but not necessary.
 
In light,
Lucy

Lucy D'Aponte, MS PT, CYT
​Third Eye Therapies LLC
Winooski VT 04505
802 498 5959
www.lucydaponte.com

Register for the 2021 PATH Adventure

The TIDAL WAVE is here!

Registration for the 2021 PATH Adventure is live from now until December 4^th, and it's FREE!

When you register, you'll select a FREE GIFT! Choose from: fleece beanie, athletic socks, or unisex short sleeve t-shirt.

AND...

THOSE WHO COMPLETE THE TIDAL WAVE ADVENTURE WILL QUALIFY FOR THESE GREAT PRIZE DRAWINGS:

• Grand Prize -- One winner receives $2500!! 
• Second Place Prize -- Three winners receive a YETI Hopper Backpack Cooler!
• Third Place Prize -- Three winners receive a KitchenAid Stand Mixer!

HOW TO REGISTER:

1. Go to www.tomypath.com. Log in with your Username and Password.  Can't remember your username and/or password?  Contact PATH for help using the "contact support" button on the Login box or use the "Forgot Your Username" or "Forgot Your Password" options in the Login box.
2. Click on the Tidal Wave option from your dashboard. Follow the onscreen instructions, selecting your registration gift and submitting your order.  You will receive a registration confirmation email.  Review it to make sure that your registration information is accurate.

What is a PATH Adventure? Click here for a copy of the TIDAL WAVE Adventure registration form if you’d like to see it before logging in.

The 10-week Adventure begins on Monday, January 25th.

10/23/20 Update: Strong and Healthy Start

A STRONG AND HEALTHY START

Safety and Health Guidance for Reopening Schools, Fall 2020 

Issued by the Vermont Agency of Education and the Vermont Department of Health 

URL link: https://education.vermont.gov/sites/aoe/files/documents/edu-vdh-guidance-strong-healthy-start-school-health-updated-10-23_1.pdf

Issued: June 16, 2020 
Revised: October 23, 2020
EFFECTIVE: November 16, 2020

Healthy Life Survey 2020 is now open! (60 PATHpoints in October!)

 

The Healthy Life Survey is now open on PATH to give you an opportunity to assess your health using VEHI's personalized survey. The survey takes about 15 minutes to complete. When you have finished, you can see your results which highlight where your wellness is going well, and note areas you may want to work on. If you have been doing the survey each year, you can compare to see where you've improved.

You will also receive 50 PATHpoints! And, if you finish by October 31, you will receive an additional 10 points (that's 60 points toward the 200 needed for an LL Bean gift card!)

If you are new and do not know what PATH is, go see a Wellness leader.

Yoga online classes: A Message form Lucy D'Aponte

Happy fall!  What a great time to practice yoga. It is a time to turn in and reflect, recharge and restore; I hope you will join me in practicing together. 

This month, I am offering 4 online classes for you to choose from each week - something for everyone!

Let me know if you have any questions and please share with your friends!

October class schedule begins this Friday: 10/1- 10/30

Tuesday:  FLOW @ 9-10am

Wednesday: GENTLE @ 9-10am and FLOW @ 4:15-5:15pm

Friday: RESTORE @ 4:15-5:15pm

Flow:  a strong playful, guided all-levels class.

Gentle: an ease-full guided class.

Restore: a restful meditative class that guides you into supported yoga postures that restore your energy and regulate your nervous system.

To attend classes:  Please email me if you plan to join me this month.  Pre-registration is appreciated but not necessary.

$15+ per class or PAY WHAT YOU CAN:  

via VENMO @Lucy-DAponte 

PAYPAL: Lbdaponte@gmail.com

CHECK: 96 W Spring St, Winooski, VT 05404

Zoom link for all classes:

 https://us02web.zoom.us/j/81844518271?pwd=ZjRZNEwzcG9PaUJ1UVlTLzB3clNCUT09

Meeting ID: 818 4451 8271

Passcode: Fallyoga

Helpful hints for online classes: Please make sure you have downloaded Zoom to your computer.  I will open the zoom meeting about 10 minutes before class starts to troubleshoot any electronic assistance needed.  Your computer will be muted upon entering the meeting, so un-mute it if you have any questions.  Feel free to use your own music during classes once class begins.

Set up your yoga space before the meeting.  Be sure you have your mat or blanket space set, clear your area to allow for reaching arms up and around you, bring any props you like to use.  For restorative class: be creative - blankets, pillows, yoga strap (scarf/belt/dog leash), and couch cushions can be helpful but not necessary.

In light,

Lucy

Lucy D'Aponte, MS PT, CYT

Third Eye Therapies LLC

Winooski VT 04505

802 498 5959

www.lucydaponte.com

"Our body is an instrument played by divine breath.  It is our job to keep the instrument well tuned and to listen to the voice of truth moving through us."

Anodea Judith

Weekly Wellness Tip (from Nan Johnson)

Hello friends!

One thing I've heard from many staff members is that you are finding it hard to remember things. I know I am! The stress we've been living under during the pandemic can make it more difficult to remember things. Then add on all the additional responsibilities at school, we are juggling a lot! I've even heard a podcast all about it... but I can't remember which one it was! :-)

I would be completely lost without my reminder app. I used to use the app that came with my Iphone, but last year I downloaded a new one: Todoist: https://todoist.com/

Here is the link for it in the app store for Iphone 

Here is the link for the app in Google Play

I use the free version but there is also a paid version. I like the ease of setting up repeated reminders. And of course crossing off a completed task makes me feel like I've accomplished something. The first task for every school day is to take my temp and fill out the health survey.

Let me know if you give the app a try and feel free to share with me any tricks you use to help remember all the things you do every day! 

And also don't forget about the flu shot clinic! (October 6 and October 8)

Stay well!

Nan