Everyday Wellness

• Seaside School District Staff Feedback Wellness Survey
• Wellness Wednesday Sign Up HERE
• Fascination Tournament Fun!
• Wellness Wednesday Lunch Volunteer Opportunity
• September Weekend Wellness Share: Finding Glimmers
• Free Wellness App for Educators
• Developing Emotional Intelligence for Well-Being
• Emotional Intelligence Meditation
• Mindful Apple Meditation
• Fall Recipe
• Optimistic October 2024

Dear Seaside School District Staff,

We hope this message finds you well and thriving! As your wellness committee, our vision is to create a supportive, engaging, and reflective program that meets the diverse needs of our staff. Wellness looks different for everyone, and that’s the beauty of it. Our goal is to offer a wide range of opportunities that are meaningful, accessible, and uplifting—whether it’s through in-person wellness activities, Connection Events, or simple moments of self-care.

We are committed to being open and transparent as we grow this program, and we want it to reflect the ideas and needs of our community. We believe that with more participation and collaboration, we can create sustainable wellness practices that lift us all. We also recognize that time is precious. It’s in those moments where it feels like there’s too much to do that taking a break to care for yourself matters most. When we take care of ourselves, we have more space to show up for each other, our students, and our community.

To guide our next steps, we invite you to take this feedback survey, where we ask for your thoughts, ideas, and suggestions. Whether you’ve been able to join us in previous activities or are just now finding time to get involved, we’d love to hear from you!

Your feedback is invaluable, and we’d be so grateful if you could take a few minutes to complete the survey below.

Let's Shape Our Future Together Survey

Thank you so much for sharing your insights! Together, we can shape a wellness program that reflects the needs of our entire staff. Every voice matters, and your feedback helps us create a stronger, more supportive program.

This wellness program thrives through community participation and support. We encourage you to try new things, participate where you can, and take time to care for yourself. When we invest in our well-being, we can show up fully for each other and our students.

With gratitude,

Your Wellness Committee

"Don’t look away. Don’t look down. Let your heart be wide open and your spirit moved by what you see. Grace will meet you wherever you are." – Brené Brown

Wellness is a personal journey, and it looks different for everyone—but it’s also a wonderful opportunity to grow. We encourage you to step out of your comfort zone and try something new! Whether it’s a creative activity, an outdoor adventure, or simply connecting with new faces, embracing different experiences can bring fresh joy and balance to your well-being. Who knows? You might discover a new passion or build new friendships along the way. Take the leap and join us for an activity you haven’t tried before—you won’t regret it!

SIGN UP HERE

Beach Books (10)

Enjoy a treat and a refreshing drink as you chat with colleagues about books that inspire you. Each participant will receive a $10 credit toward a book of their choice to take home and enjoy.

Financial Planning Tips- Mallory Litehouser (10)

This activity will provide practical strategies for budgeting, managing expenses, and building financial security. Come connect with colleagues, gain insights from our financial expert, and leave with actionable steps to achieve your financial goals!

9 Holes at Highlands Golf (8)

Bring your own clubs or rent them on your own. Tee Times are 3:20, and 3:30

Dried Flower Art with Susanna (10)

Everlasting Wreath Making -- Join Susanna in the District Office to create your own wreath using dried flowers from a local garden. Learn techniques and get inspired!

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Letters to a Stranger with Kristi (10)

Dear Stranger is a recurring letter-exchange project that connects Oregonians through the mail to share experiences, beliefs, and ideas.

Sound Bath at Living Fit Yoga (20)

Bring mind, body, and spirit into harmony with this ancient healing modality of sound and vibration. Located at Living Fit Yoga.

Hammer and Stain (20)

Unleash your creativity at Hammer and Stain DIY Northcoast where you’ll choose to paint one of our school mascots: a Pacific Ridge Elementary Puffin, a Seaside Middle School Shark, or a Seaside High School Seagull. No art experience or supplies are necessary.

Seaside Aquarium/Optional Beach Clean Up/Walk On Prom (10)

Take a tour of Seaside Aquarium and feed the seals. This activity includes an optional opportunity to walk the beach and clean up plastic.

Laser Tag (20)

Have fun chasing down your colleagues at Laser Tag!

Hiking Club with Kate (15)

Join Kate Manship and the Hiking Club for a refreshing wellness activity as we explore the beauty of our local trails. Meet at Front Office, Secondary School.

Mindfulness Time (15)

Listen to your favorite podcast, do a meditation, read a novel, visit a neighborhood park, or take a walk on your own.

What a fantastic evening we had at Seaside Fultanos Funland Arcade! Over 150 Seaside School District staff and families came together for a night of connection, dinner, games, and laughter. A huge thank you to everyone who participated—it was wonderful to see so many smiles and feel the sense of community.

We’d also like to give a special shout-out to our amazing community partners: Sunset Empire Park and Recreation District, Seaside Fultanos, and Seaside Funland Arcade, for their incredible contributions to the success of this event and their ongoing support of our wellness program. Events like this remind us how vital connection is to our well-being.

We're already looking forward to our next connection event, happening in January—stay tuned for more details, and we can’t wait to see you there!

In the hustle of our busy lives, it's easy to overlook the small moments of joy or peace that brighten our day—these are called "glimmers." Whether it’s a quiet cup of coffee, a beautiful sunset, or a shared laugh with a friend, glimmers help us stay grounded and remind us of the good in every day.

This fall, we invite you to focus on these small moments for your well-being. Each month, we’ll be sharing a "Weekend Wellness Glimmers" space where you can reflect and share your glimmers. Together, we can foster mindfulness and celebrate the little things that bring us peace and a sense of community.

"I'm currently in my freshman year of college and making sure I stay on top of my coursework has been stressful. Being a full-time working mom with kids in sports has it's challenges! Over the weekend I spent part of the day reminding myself to not push myself too hard and take breaks. So I spent part of my day lost in a good book instead."- Ashley Graffius

"Our family has been focusing on wellness this school year, and one of the ways we have done that is making sure to plan at least one activity during the weekend that is just for fun. So often our weekends get focused on the things we have to do (laundry, grocery shopping, etc.), and we wanted to change that as a family. Last weekend we went to Canby to visit the Swan Island Dahlia Farm. We walked through the gardens, shopped for new dahlias to add to our garden, listened to live music, and enjoyed being together without any things that needed to be accomplished."- Betsy Mahoney

"I went to Portland to see the Garcia Birthday Band, amazing music and dancing with friends."- Juliet Douglas

"Over the weekend I filled my cup with family time and sleep. I slept 2.5 hours over my normal wake up time. My brother flew in from Tennessee and came for a visit on Sunday."- Sherry Allen

"I participated in a women only Mud Run with a bunch of coworkers. Phoebe came too and we had a blast! It was so fun to watch strangers helping each other over the more challenging obstacles; supporting each other; and encouraging everyone. This definitely needs to become an annual event! My favorite part of this event was watching my daughter keep up with the grown ups and complete all the challenges without any hesitation. She was a bit nervous before we started but she completed every single event with a smile or her face!"- Becky Seybold

"This past weekend I moved my older daughter Eva into her first apartment with her roommates, in Talent, Oregon, before they start various years at SOU and Rogue Community College. It's kind of exciting for her to be out on her own."- Suzanna Kruger

"Beautiful weekend...bike, hike, and walking...."- Elizabeth Mullen

"Wellness can look so different each week. This last weekend, I enjoyed going to bed way too early to finish my book. It was lovely to be able to relax for hours and complete my latest read!"- Stephanie Wheatley

If you’d like to contribute but aren’t looking to commit to a committee, this is the perfect opportunity. This small contribution can make a big impact, benefiting all of us as we work together to create a sustainable wellness program for our community. Volunteering even once in a while is a meaningful way to give back, knowing you’re helping to build something that nourishes and supports everyone.

If you’re interested, please sign up using the link below. Your help, no matter how small, keeps our wellness efforts thriving!

Wellness Wednesday Lunch Sign Up Opportunity

Great news for educators! The Down Dog Yoga App is offering free access to educators, making it easier than ever to incorporate wellness into your daily routine. Whether you're a beginner or seasoned yogi, Down Dog has a variety of workouts tailored to your needs, including yoga, HIIT, meditation, and barre. You can customize the length, style, and difficulty of each session to fit your schedule. This app is a fantastic tool for stress relief, improving flexibility, and boosting mental clarity—all essential for maintaining balance throughout the school year. Take advantage of this amazing resource to prioritize your health and well-being!

"What I love about Down Dog is how customizable it is. You pick your area of focus, the time, the music, even the voice it's delivered in. It takes away excuses and lets you meet you where you are on that day."- Angie Bice

Emotional intelligence (EQ) is the ability to recognize, understand, and manage our emotions, as well as those of others. Developing EQ can significantly enhance personal well-being, and for educators, it plays a crucial role in fostering positive classroom dynamics.

The Connection Between EQ and Classroom Management

How to Improve Your EQ

• Self-Awareness: By being mindful of your own emotional state, you can better navigate stressful situations, preventing emotional overwhelm. This helps you stay calm and composed, which sets a positive tone in the classroom.
• Empathy: Understanding students' emotions—especially when they struggle—builds trust and strengthens relationships. Empathy allows you to see beyond behavior and understand the root cause, creating a more compassionate and supportive environment.
• Improved Classroom Management: Teachers with high EQ can recognize emotional triggers (both in themselves and their students), which helps them de-escalate conflicts and maintain a peaceful learning atmosphere.

Forget about stopping to smell the roses! What about stopping to savor your food? This simple mediation from Buddhist master Thich Nhat Hanh and nutritionist Dr. Lilian Cheung will show you how to find more joy in your life by slowing down and savoring every bite you eat. Take an apple out of your refrigerator. Any apple will do. Wash it. Dry it. Before taking a bite, pause for a moment. Look at the apple in your palm and ask yourself: When I eat an apple, am I really enjoying eating it? Or, am I so pre-occupied with other thoughts that I miss the delights that the apple offers me?

If you are like most of us, you answer "yes" to the second question much more often than the first. For most of our lives, we have eaten apple after apple without giving it a second thought. Yet in this mindless way of eating, we have denied ourselves the many delights present in the simple act of eating an apple. Why do that, especially when it is so easy to truly enjoy the apple?

This simple meditation can be done individually or with students to foster mindfulness and focus in the classroom. It helps calm the mind, enhances sensory awareness, and offers a brief, peaceful reset during a busy day.

1. Pause and Breathe: Sit comfortably. Hold the apple, close your eyes, and take three deep, calming breaths. Let go of distractions and focus on the present moment.

2. Observe the Apple: Open your eyes and examine the apple. Notice its color, shape, size, texture, and any unique features. Engage with it as if seeing an apple for the first time.

3. Smell the Apple: Bring it close to your nose. Take a deep breath and notice the fragrance. What memories or sensations arise?

4. Taste Slowly: Take a small bite. Focus on the initial burst of flavor, the crunch, and how the texture feels in your mouth.

5. Chew with Awareness: Chew slowly, paying attention to how the apple transforms as you chew. Be aware of the juice, sweetness, and subtle flavors. Take your time between bites.

6. Reflect: As you finish, take a moment to appreciate the apple’s journey from tree to your hand. Consider the nourishment it provides and express gratitude for the moment.

Here are two delicious, simple, and nutritious fall-inspired recipes that are either Whole30-friendly or plant-based, perfect for the season!

1. Roasted Fall Vegetable Salad

Whole30-Friendly

Ingredients

- 2 cups butternut squash, peeled and cubed

- 1 cup Brussels sprouts, halved

- 1 red onion, sliced

- 2 tbsp olive oil

- 1 tsp garlic powder

- 1 tsp paprika

- 2 cups arugula or spinach

- 1/4 cup roasted pecans (optional)

- Salt and pepper to taste

Dressing:

- 2 tbsp olive oil

- 1 tbsp balsamic vinegar

- 1 tsp Dijon mustard (optional)

Instructions:

1. Preheat oven to 400°F (200°C). Toss the squash, Brussels sprouts, and red onion in olive oil, garlic powder, paprika, salt, and pepper.

2. Spread on a baking sheet and roast for 20-25 minutes, or until vegetables are tender and slightly caramelized.

3. In a large bowl, combine roasted veggies with fresh arugula or spinach.

4. Drizzle with the olive oil, balsamic vinegar, and mustard dressing. Add roasted pecans for a crunchy finish.

5. Serve warm or at room temperature.

2. Creamy Pumpkin Soup

Plant-Based

Ingredients:

- 1 can (15 oz) pumpkin puree

- 1 can (13.5 oz) full-fat coconut milk

- 2 cups vegetable broth

- 1 small onion, diced

- 2 cloves garlic, minced

- 1 tsp ground ginger

- 1 tsp ground cinnamon

- 1/2 tsp ground nutmeg

- 1 tbsp olive oil

- Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Sauté onion and garlic until softened.

2. Stir in the pumpkin puree, coconut milk, vegetable broth, ginger, cinnamon, and nutmeg. Bring to a simmer.

3. Cook for about 10-15 minutes, stirring occasionally, to allow the flavors to meld.

4. Blend the soup with an immersion blender until smooth, or carefully transfer to a blender.

5. Season with salt and pepper to taste, and serve warm.

These recipes capture the cozy essence of fall while keeping things simple and nutritious. Enjoy!

Looking for simple ways to bring more happiness into your life? We invite you to explore actionforhappiness.org a fantastic resource dedicated to helping people live happier, more fulfilled lives. One of the highlights of the website is their monthly mindful calendar, offering small, practical actions you can take every day to boost your well-being and spread kindness to others.

Whether it’s practicing gratitude, taking time for yourself, or connecting with loved ones, these simple ideas can make a big difference. Join us in making happiness a daily habit by checking out this incredible resource and taking part in their monthly challenges. Let's cultivate more joy together!

Wellness Coordinator

Jenn Gooch (SMS)

Finance Manager:

Toni Vandershule (District Office)

District Office

Amy Santilli

Pacific Ridge Elementary School Building Leaders

Ashley Verhurlst

Debbie Hillman

Grace Brunke

Seaside Middle School Building Leaders

Natalie Dyroff, Wendy Crozier, Karma Herd, Shelby Gagnon

Seaside High School Building Leaders

Katherine Parker, Julie Greene, Vihn Pham

Bus Barn Building Leader

Jerry Herrington

Contact us at wellness@seasidek12.org

Follow us on Instagram @ssdeverydaywellness

Join us on our SSD Facebook group