The Month of Resilience

During these times of uncertainty, wellness is just as important as ever. We need to do everything we can to take care of ourselves and our families. Try to take your mind off of the chaos and focus on your health.

We are in this together!

Did you know that most Americans log an amazing 75,000 miles on their feet by the time they reach age 50? Our feet are such an important, yet often overlooked, part of our lives. It’s essential to our long-term well being to recognize their importance and take great care of our tootsies so we can avoid injuries and pain. I’ve assembled some tips to help you show your feet some love this month!

• Wear properly fitted, supportive shoes:
• Wear orthotics & change them every 6 months:
• Get your feet measured once a year:
• Create healthy daily foot care regimens:”
• Get regular exercise
• Manage your diet to help avoid swelling

• Foods to add: Watermelon, asparagus, parsley, beets, grapes, green beans, leafy greens, cucumbers, pineapples, pumpkins, onions, leeks and garlic can all help to reduce the amount of swelling in your body. Incorporating several of these into a salad or smoothie each day may help to reduce the amount of fluid your body is retaining.
• Foods to avoid: Alcohol, caffeine, chocolate, dairy products, animal protein, dried shellfish, fried foods, gravies, olives, pickles, salt, soy sauce, tobacco, white flour and white sugar are all known to cause fluid retention. By avoiding these foods, you can help to limit the amount of fluid your body holds on to.

10-15 minutes of laughter burns about 15 calories

Increases the release of "feel good" endorphins

Reduces stress hormones cortisol and adrenaline

Helps stimulate circulation, aids in muscle relaxation

Can lower blood pressure

Positive thoughts release neuropeptides that reduce illness

Can improve alertness, creativity, and memory function

• The podiatrist decided to get a job selling sneakers at the mall because he figured he was an obvious shoe-in.
• When the foot doctor was stranded on the side of the highway, he has to call a toe truck driver to help.
• In a strange twist of fate, it is believed that marathon runners who wear the wrong footwear suffer agony of defeet.
• Don’t ask a podiatrist to convert numbers to metric, they only are used to working with feet.
• The man decided not to propose to his girlfriend at the ice skating rink because he got cold feet.
• His two feet could never get along because they both thought they were right.

Resources for Stress & Anxiety:

• Gaining Perspective on Negative Events: Take a step back and analyze your feelings without ruminating.
• Five Science-Backed Strategies to Build Resilience: Learn about 12 different exercises you can do when facing difficulty.
• Step Away from Anxiety (podcast episode): Author Raina Telgemeier works on getting out of her head when the nerves hit.

• Compassion Meditation: Strengthen feelings of concern for the suffering of others.
• Just One Thing: Relax Needless Fear Around Others: Fear of COVID-19 can make us suspicious of each other. Follow Rick Hanson’s advice to stop seeing other people as threats.

Resources for Parents:

• Give Yourself a Little Self-Compassion: Here are three practices to bring a little mindfulness and calm to your busy day.
• A Loving Space for Kids’ Emotions: Show love to your children by helping them process emotions.
• Reminders of Connectedness: A subtle way to induce kindness, particularly in kids.

Resources for Educators:

• Addressing Students’ Stress and Anxiety: How can we support our students in navigating stress and anxiety so that they can feel a greater sense of safety and well-being right now? Here is a set of practices you can share with students at the college, secondary, or elementary level.
• Discover Your Purpose: Eight Practices for Middle School, High School, and College Students: Share these practices with the bored and restless teens in your life. Research tells us that young people with a strong sense of purpose are happier, healthier, more motivated, and more resilient.

Download the "Calm" app to help treat anxiety. The app offers tools to take care of your mind and stay grounded. They also created a free resource page with meditations, stories, music and talks to support your mental and emotional wellness FREE OF CHARGE!

1) Create a Designated Work Area

Designate an area of your home, specifically for getting work done. Whether it’s a spare bedroom or a desk in your living room, create a space where you can focus on your work and have limited distractions.

2) Sufficient Lighting

Open the blinds and let the sun in or turn on some bright while lights that mimic daylight. This will improve your performance by increasing alertness and stimulating your brain.

3) Get Comfortable Office Furniture

If you haven’t already, purchase office furniture like a desk and a comfortable chair with good lumbar support. Invest in whatever you need to comfortably and efficiently do your job!

4) Set Real Work Hours

If working from home is an everyday commitment, it would be wise to set specific hours that you’ll be working. WFH is great because if you normally commute to work, you can use that time to be productive and ultimately have more free time in your day.

5.) Update Your To-Do List Every Morning

It can be a challenge keeping track of what you must do and sometimes it can be easy to lose sight of priorities, tasks and deadlines when working from home. Start your day by making a list of everything you need to get done and the deadlines.Set goals and time limits for each task. After you complete each task, cross it off the list. This simple technique is both effective and fulfilling.

Take a Tour!

• Visit the Palace of Versailles at http://en.chateauversailles.fr/discover
• Visit Minnesota State Parks, Trails, and Water Trails at https://www.dnr.state.mn.us/state_parks/virtual_tours.html#parks
• Visit the Smithsonian Museums at https://naturalhistory.si.edu/visit/virtual-tour

Take a Class!

• Stress Busters Webinar (Led by Mariann Johnson, Mindfulness & Wellbeing instructorJoin the University of Minnesota's Earl E. Bakken Center for Spirituality & Healing for an informal hour of meditation and light movement. Bakken Center Mindfulness and Wellbeing Instructor Mariann Johnson will guide you through exercises that will leave you feeling physically, emotionally, intellectually, and spiritually rejuvenated.Tuesday afternoons, 12 p.m., Cost: Free, Register online: Click Here

• The Science of Well-Being by Yale University - Cost: Free, Website: Click Here

• If you are stressed, anxious, or just needing some extra calm, meditation may be helpful. Headspace is a meditation app and during the global crisis with COVID-19, they are offering community support through their app. Visit https://www.headspace.com/covid-19 for more information

• Inward Office is sharing free 15 minute live meditation sessions and on-demand recordings on a weekly basis.Stay tuned on Facebook, Twitter and Instagram to learn more! Meditation is attention training, the same way we train muscles at a gym. It gives us a sense of control over our thoughts, our emotions, and clarity through our senses. Join even if you have had trouble meditating in the past. Visit www.inwardoffice.com/online for more information.

Chicken Parm Stuffed Peppers:

Ingredients:

• 3 c. shredded mozzarella, divided
• 1/2 c. freshly grated Parmesan, plus more for serving
• 3 cloves garlic, minced
• 1 1/2 c. marinara
• 1 tbsp. freshly chopped parsley, plus more for garnish
• Pinch of crushed red pepper flakes
• Kosher salt
• Freshly ground black pepper
• 12 oz. fresh or frozen breaded chicken, cooked according to package instructions and diced
• 4 bell peppers, halved and seeds removed
• 1/2 c. Swanson Chicken Broth

Directions:

Preheat oven to 400º. In a large bowl, combine 2 cups mozzarella, Parmesan, garlic, marinara, parsley, and red pepper flakes and season with salt and pepper. Stir until combined, then gently fold in chicken.

Spoon mixture into halved bell peppers and sprinkle with remaining 1 cup mozzarella.

Pour chicken broth into baking dish (to help the peppers steam) and cover with foil.

Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes.

Garnish with parsley and more Parmesan before serving.

Email: noce@smolaconsulting.com
Website: www.smolaconsulting.com
Location: 1 South Washington Street, Rochester, NY, USA
Phone: 5857774080