Please join Dublin City Schools in our commitment to health & wellness! We, Dublin Employees, are integrating healthy habits into our culture and invite you and your family to use this webpage as a source of education and resources to better your own health. The information is recommended by the DCS Health & Wellness Coordinator, Amanda Spring. Become inspired to be your healthiest, best self!
*If you are a Dublin Employee, please reference the Simply Healthy Wellness Program Website by contacting, Amanda Spring.
Eating healthier at home starts with the ingredients you use. Many favorite recipes can be made healthier by substituting ingredients.
Family Activity Time- Tip
Pick two 30-minute and two 60-minute time slots for family activity time. Weekdays are usually better for 30-minute activities and weekends are better for 60-minute activities. Try to spread out the time slots. Here are some ideas to get your kids moving that parents can join in.
A Word from our Treasurer, Brian Kern
Dublin City Schools is committed to
provide a workplace which promotes health and well-being. I invite you to join us and embrace the culture of wellness and support this initiative with
your best practices.
In Good Health,
Brian Kern Treasurer/CFO
Meet the Dublin Wellness Coordinator/Health Coach!
Hi! I am Amanda Spring, the District Wellness Coordinator/Health Coach. I have created the Employee Wellness Program and Website to emphasize the importance of our health and well-being. Take advantage of these free resources and information in support of your journey to good health.
Amanda Spring's Bio: Amanda Spring holds a degree in Kinesiology with a major in Exercise Science and a minor in Nutrition from Indiana University. She is Certified Clinical Exercise Physiologist through the American College of Sports Medicine, a Certified Health Coach through the National Society of Health Coach's, and a Weight Management Specialist through the American Council on Exercise. Amanda has been working in the healthcare/wellness industry for over 16 years. Her work history consists of employment in clinical settings such as Cardiovascular Rehabilitation Phases I-IV, Cardiovascular Stress Testing, and Manager/Consultant of Population Health for wellness programming with a specialty in school wellness. She is a Certified Personal Trainer and Group Exercise Instructor with a specialty in chronic diseases. In her spare time, she enjoys trying different types of exercises, being outdoors and spending time with family.
Post Secondary Students Improving Posture
These Post Secondary students are completing exercises in the classroom that are specific to their posture needs after being assessed by their physical therapist. Stretching our hip flexors can improve our posture so try stretching for 30 seconds 3 times per week.
Inside Rainy-Day Activities for Kids
Four Ways to Deal with Stress
Here are four simple techniques for managing stress:
- Positive Self-Talk
Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this" or "Things will work out") or negative ("I'll never get well" or "I'm so stupid").
Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones.
|"I can't do this."||"I'll do the best I can."|
|"Everything is going wrong."||"I can handle things if I take one step at a time."|
|"I hate it when this happens."||"I know how to deal with this; I've done it before."|
To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed or whenever you notice negative thoughts.
Having trouble getting started? Try positive statements such as these:
- "I've got this."
- "I can get help if I need it."
- "We can work it out."
- "I won't let this problem get me down."
- "Things could be worse."
- "I'm human, and we all make mistakes."
- "Some day I'll laugh about this."
- "I can deal with this situation."
Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.
- Emergency Stress Stoppers
There are many stressful situations — at work, at home, on the road and in public places. We may feel stress because of poor communication, too much work and everyday hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.
Try these emergency stress stoppers. You may need different stress stoppers for different situations and sometimes it helps to combine them.
- Count to 10 before you speak.
- Take three to five deep breaths.
- Walk away from the stressful situation, and say you'll handle it later.
- Go for a walk.
- Don't be afraid to say "I'm sorry" if you make a mistake.
- Set your watch five to 10 minutes ahead to avoid the stress of being late.
- Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
- Drive in the slow lane or avoid busy roads to help you stay calm while driving.
- Smell a rose, hug a loved one or smile at your neighbor.
- Consider meditation or prayer to break the negative cycle.
- Finding Pleasure
When stress makes you feel bad, do something that makes you feel good. Doing things you enjoy is a natural way to fight off stress.
You don't have to do a lot to find pleasure. Even if you're ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.
Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes.
- Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
- Take up a hobby, new or old.
- Read a favorite book, short story, magazine or newspaper.
- Have coffee or a meal with friends.
- Play golf, tennis, ping-pong or bowl.
- Sew, knit or crochet.
- Listen to music during or after you practice relaxation.
- Take a nature walk — listen to the birds, identify trees and flowers.
- Make a list of everything you still want to do in life.
- Watch an old movie on TV or rent a video.
- Take a class at your local college.
- Play cards or board games with family and friends.
- Daily Relaxation
Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements) and meditation.
Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.
Deep breathing is a form of relaxation you can learn and practice at home using the following steps. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.
- Sit in a comfortable position with your feet on the floor and your hands in your lap or lie down. Close your eyes.
- Picture yourself in a peaceful place. Perhaps you're lying on the beach, walking in the mountains or floating in the clouds. Hold this scene in your mind.
- Inhale and exhale. Focus on breathing slowly and deeply.
- Continue to breathe slowly for 10 minutes or more.
- Try to take at least five to 10 minutes every day for deep breathing or another form of relaxation
What is Mack & Moxy?
Mack & Moxy is a new kids’ program that will air on PBS stations around the country. The show was created to inspire the next generation of humanitarians and features important causes like healthy eating, hunger awareness, autism inclusion, emergency preparedness, wildlife preservation, and STEM education. Mack & Moxyhas teamed up with some of the country’s leading organizations, including the American Heart Association, to serve as advisors for each of these subjects. Children will learn lifelong lessons about a healthy life, charity and compassion as they explore and celebrate the joy of helping others.
Top 10 Tips for Dealing With a Picky Eater
When you get home from a long day at work, the last thing you want to do is wage war over broccoli at the dinner table. That’s why it’s so easy to fall into the trap of making mac-n-cheese or ordering pizza. It keeps you out of an “eat your vegetables” fight. The good news is, getting a picky eater to eat a nutritious meal doesn’t have to be a battle.
Here are some tips for dealing with a picky eater:
- Start by introducing healthier elements into foods that your child already likes. For example, offer blueberry pancakes, carrot muffins, fruit slices over a favorite cereal, chunks of bell pepper in a potato salad, or shredded veggies over rice.
- Include your kids in the prep work. By being involved in grocery shopping and food preparation, your kids will have more ‘buy-in.’ If they feel some ownership over the meal, they may be more likely to eat it.
- Don’t buy unhealthy foods. Out of sight, out of mind. If the chips and cookies aren’t around, your kids can’t eat them. They may resist at first, but when they get hungry, they’ll start munching the carrot sticks. Keep healthy foods on hand — 100 percent juice instead of colas or sugary drinks, and a bag of apples instead of a bag of chips.
- Schedule snack time and stick to it. Most kids like routine. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Try to have snacks incorporate two food groups. For example, offer cheese and whole-grain crackers or apple slices with low-fat yogurt or cottage cheese.
- Have healthy finger foods available. Kids like to pick up foods, so give them foods they can handle. Fruit and veggie chunks (raw or cooked) are great finger-food options.
- Repeal the “clean your plate” rule. Kids know when they’re full, so let them stop. Overeating is one of the major reasons we get too many calories.
- Encourage kids to “eat their colors.” This game works well with younger kids. Food that’s bland in color often also lacks nutrients. Eating a variety of brightly colored foods provides more nutrients in greater variety.
- Don’t cut out treats altogether. Think moderation. A scoop of ice cream or a serving of Oreos is all right occasionally. If you cut out all the goodies, your kids will be more likely to overeat when they do get them. Make sure to moderate the treat consumption.
- Veg out at the dinner table, not the TV. Eating in front of the TV is distracting, and kids may not notice that they’re full because they’re wrapped up in the show. Eating as a family is a great time to catch up.
- Be a good role model. The best way to influence kids is by example. Don’t expect them to eat spinach if you won’t touch it.
These sample 2-week menus can be used by any person or family wanting to follow a healthy diet at a modest price. The menus are designed to meet nutrition needs on a budget.