Everyday Wellness

• Wellness Wednesday Sign Up Sheet
• September Wellness Reflections
• Fascination Tournament Fun!
• Walker Tracker Challenge
• Live Life Mindfully- What is a Walking Meditation?
• Walking Meditation
• Question of the Month- Goals
• SSD Glimmers
• Enjoy Every Peach: There Won't Be More Tomorrow
• Recipes
• Optimistic October 2023

In addition to Wellness Snacks in the staff lounge during lunch, we have the following activities available for you to participate in. Most activities are outdoors. Realizing that the rain is coming soon, we've scheduled most of our indoor wellness activities we enjoy for the Nov, Dec, and Jan., encouraging staff to soak up sun. 🌞

SIGN UP HERE

Pedal Boats and Surreys with Wheel Fun Rentals (40)

Come get some fresh air, feel the lovely breeze, laugh with colleagues, and get some exercise at Wheel Fun Rentals! There are a multitude of bikes, surreys, and pedal boats available (weather dependent).

9 Holes at Gearhart Golf Links with Jason (11)

Bring your own clubs or rent them on your own. Tee Times are 3, 3:10, and 3:20.

Rope Course with Highlife Adventure (10)

Try something new and exciting with your colleagues!

Volunteerism at Ridgeline Trail with John (20)

Connect with your purpose and nature with an afternoon working on the trails we know and love.

Bike Riding at Fort Stevens with Jenn (10)

Come ride bikes with Jenn on the bike trails of Ft. Stevens park. Bring your own bike and helmet.

Dog Walking at End of the World Loop with Melissa and Natalie (10)

Meet at 520 15th., Seaside. Dogs must be friendly. This group is for dogs that like to play while owners walk.

Oceanview Games with Kristi York (10)

Come play games and have so much fun with your colleagues in Kristi's room at the Secondary Building.

On September 6th, you got the opportunity to build our own trail mix snack at our new SHS track, followed by a wellness activity such as; walk along the track, explore the Ridgeline Trail or the beach, and/or to take care of yourself in a way that is meaningful to you. How did it feel to have a snack provided and to have permission to take time out for your self care on that afternoon? Did the opportunity impact your life in a positive way?

"Thanks, wellness team, for giving me permission to be well."- Shelby Gagnon

"It was a fun change to build a snack and then walk or move how you needed!"- Christina Young

"I loved the trail mix idea-it was nice talking with people and connecting around the trail mix. I also had the opportunity to walk around the track which has been calling my name since I got here. It is hard to get walks in while in office."- Karolina Gage

"I appreciate the space for personal wellness."- Chuck Albright

"It felt amazing! I walked my dog and enjoyed fresh air."- Emily Downes

"It was very nice to have it be very low key since it was the first full day with kids."- Angie Bice

"I loved going and having a reason to take a walk. The time to get a snack and get outside made me take a breath and feel better. The snack made me laugh and enjoy my time grading more. The walk cleared my head and brought a smile to my face."- Jane Crater

"Time to myself is always cherished in a profession that is all about giving."- Vinh Pham

"It was fun to walk on the track and talk with people as they made their snack bags."- Susan Penrod

"I didn't go down to build my own trail mix, but having time (especially the first couple of days) to take time for myself was fabulous."- Ann Susee

"It was great to have a set time and plan to go for a walk with colleagues. We enjoyed the extra trail mix treat too!"- Grace Bruncke

"This event was incredible! I’ve never played fascination but loved watching families connect while competing. What I did do was eat too much salad and pizza while laughing harder than I’ve laughed in a long time. The best part was connecting with coworkers that I don’t normally have the opportunity to chat with. My daughter enjoyed playing games with kids from other Seaside School District families. Well done wellness team!"- Kate Manship

"Loved it! That was so much fun. I think we should schedule another one."- Jeremy Catt

"This was such a fun event! It was wonderful to spend time with others and REALLY laugh. Food was good and Facination was a blast."- Becky Seybold

"I loved the whole thing! It was so nice to have a place to be and not have to cook dinner, nor entertain my family. It was a huge sigh of relief and fun too. I felt special and recognized to have such a large event planned for our school employees and families. It was lovely to have a chance to be with staff from all the schools. I cannot wait to attend another family connection function. Thank you wellness!"- Jane Crater

"This was so fun!! I loved that I got to connect with my coworkers but I really loved the fact that I didn’t have to stress about dinner for the family since they got to come! I also loved that we got an arcade card so that I could have some fun with my toddler! The tournament was fun and a great way to try something new! Plus our team took third! It was a great event and I would love to do it again!"- Christina Young

"The tournament was fun! I had never played Fascination before. The pizza was yummy, and the company was enjoyable! Thank you for the arcade card too. Let's do that again!"- Emily Downes

"Loved it! It had been a challenging day and having the chance to laugh, relax and hang with friends was wonderful."- Ann Susee

"I had a really good time and got a chance to meet new staff members on the high school side. The pizza was great and families were smiling and having fun! I got a chance to play Galaga & need to practice again! Fascination Ball was a blast and I would definitely participate again."- Karolina Gage

"This was such a fun event! It was wonderful to spend time with others and REALLY laugh. Food was good and Facination was a blast."- Susan Penrod

"More than anything, it allowed be to connected to colleagues from other parts of the district that I would not have otherwise. It builds community cohesion though connection."- Vinh Pham

"This was a super fun experience for the whole family. It was nice to see staff members from all of the schools having food, drink and activities together. Well organized by the Wellness Team!"- Juliet Douglas

Get Ready for the 2023 OEA Choice Trust Walker Tracker Challenge!

Dates: October 19 - December 8

Walker Tracker Helpful Tutorials

• How do I get started?
• How do I connect and sync my device?
• What are some tips on Walker Tracker?

Stay Connected Tutorial

• How do I stay connected with friends on Walker Tracker?

Walker Tracker Challenge LINK- New Zealand Adventure!

• Click the above link and click "Register Now" to create an account with your school email.

“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.”

-Thich Nnat Hanh

What is walking meditation?

Walking meditation or mindful walking is where you combine mindfulness meditation—the act of focusing on what is happening in the present moment without judging it as good or bad—with walking movement. Mindful walking was popularized by Thich Nhat Hanh, a Vietnamese Buddhist Zen monk, and has become a popular way to increase self-awareness and wellbeing.

What are the benefits of mindful walking?

1. Decreases Stress

2. Improves your Health

3. Perks up your mood

4. Doesn't take much time

5. Gives you energy

6. Increases your willpower

7. Helps your physical balance

8. Increases your self awareness

9. Reconnect to nature

How do you do a walking meditation?

Before you walk

• Find the place where you will walk. Ideally, walking meditation is practiced outdoors but you can perform it indoors if needed. It’s important to have a safe environment as you walk.
• Wear comfortable shoes and clothing appropriate for the weather if walking outside.

Starting your walk

• Stand still for a moment. Take a deep breath. Focus on your feet in your walking shoes, how your body feels, and how you are standing.
• Take a few more deep breaths. Bring your attention to the present moment as you begin your walk.
• Start walking naturally but at a slower pace than usual.

During your walk

• Start walking naturally but at a slower pace than usual.
• Keep your focus on the physical sensations of walking. Pay attention to each footstep rolling from your heels to your toes, the muscles in your feet and legs contracting and relaxing, your abdominal muscles, and the way your arms swing. You may want to have a mantra or just focus on your breath.
• Be aware of your bodily senses as you walk:
• Seeing: what is visible like leaves, shadows, reflections, clouds
• Hearing: wind, horns, music, birds
• Smelling: grass, flowers, city smells
• Feeling: the wind on your face, the movements of your body through the air

• Make sure to keep breathing deeply and intentionally.
• Keep your thoughts neutral. If your mind wanders, gently bring your thoughts back to observing.
• Keep walking if you feel safe and comfortable doing so.

Completing your walk

• When you’re done walking, stand still for a few moments and take a few deep breaths.

Walking meditations may not seem natural at first. If you feel this way, you may want to use a guided walking meditation or listen to a podcast while doing a walking meditation to help you.

What is a goal you’d like to set for yourself this year?

"I would like to feel better rested on work mornings and ready to go!"- Karolina Gage

"I'm identifying stressors in my life, and letting go of them. I didn't know how hard this would be, or the push back I'd get. However, I feel so much better, and I've just gotten started."- Toni Vandershule

"I'm lovingly setting more boundaries with myself so as to be less critical, focusing my energy towards all the things I'm doing well."- Jenn Gooch

"My husband and I became parents a little later in life and we are definately starting to feel how insanely fast our daughter is growing up. We were talking recently about how we want to make sure we are here with her for as long as possible. to ensure this, there are changes we need to make such as eating better and exercising more. It's definately not easy changing bad habits but it's for a pretty amazing and cute reason!"- Becky Seybold

"My sunflowers. I planted 2 different varieties and they are both growing like crazy. The mammoth sunflowers are nearly 10 feet tall! They are all so pretty and make me smile every time I go out on my deck."- Becky Seybold

"Walking the beach again after 2 weeks and being around nature. Also watching my grandson interact with his new farm animals." - Ann Susee

"Im loving my students response to my “mathmachicken”. They are working so hard completing tasks to squawk my rubber chicken. I can’t help but laugh when they stand in line to collect their dues."- Kate Manship

"Carly found a cute little lizard outside and we played with it for awhile at the end of a long work day."- Jenn Gooch

"Tobi and Jason Boyd offered to pick up concessions for Builders Club last week when they noticed I was in a pinch for time. It was very kind and sweet of them to offer because I know they probably had a long day as well. I love how supportive administration is of our club."- Jenn Gooch

Dance Fitness with Yasmin Archer is back at the PRE gym Mon. & Frid. nights @ 6:30pm! #dancefit

"Dance Fitness with Yaz is so FUN!!!! It is a total mind, body, spirit experience. Learning and memorizing new moves for my mind- a TOTAL calorie- burn workout for my whole body-- and laughing with friends while experiencing the joy of dancing is such great therapy for my spirit. I seriously walk out of there red faced, sweating and on such a high stoke level every time!"- Beth Catt

This wonderful inspirational story reminds us to be present and appreciate the glimmers or joys of life.

Life is all about choices, and about digging our heels in and making conscious choices rather than letting the constant stream of chaos and self-imposed worry carry us blindly along from sunrise to sunset, summer to fall.

Having missed some of the best summer has to offer made me realize that I needed to shift some priorities in my life and refocus on the everyday joys of living. When David Letterman asked singer-songwriter Warren Zevon if he had any advice for living a good life, he answered: Enjoy every sandwich.

Wise words.

It’s really all about peaches and the fact that it’s September and there won’t be anymore tomorrow.

This vibrant Fall Harvest Salad is loaded with Autumn flavors and ingredients: roasted butternut squash, apple, pear, crunchy pecans, pumpkin seeds, pomegranate, spinach, feta cheese, and homemade maple-lime vinaigrette dressing. Impress your family and friends by serving it as a side, lunch, or dinner on chilly Fall and Winter nights. Make this crowd-pleasing salad for the holidays (Thanksgiving and Christmas) or bring it to picnics, potlucks, and parties.

Fall Harvest Salad Recipe

Ingredients

Roasted butternut squash

• 1 lb butternut squash peeled, seeded, and cubed into 1-inch cubes
• 1 tablespoon olive oil
• salt and pepper

Salad dressing

• ⅓ cup extra virgin olive oil
• 3 tablespoons Dijon mustard
• 3 tablespoons maple syrup or honey
• 1 large lime (or lemon) - juice freshly squeezed

Salad ingredients

• 1 cup pecan halves toasted, some of them chopped finely
• ½ cup pumpkin seeds toasted
• 1 red apple cored and sliced
• 1 pear cored and sliced
• 6 oz baby spinach
• ⅓ cup feta cheese crumbled
• ⅓ cup pomegranate arils or more
• 6 slices bacon cooked and chopped

OTHER VARIATIONS HERE

These vegetarian enchiladas are stuffed with black beans, butternut squash, bell pepper, and green chiles, and then topped with red enchilada sauce, cheddar, and pepper jack cheese. It's a budget-friendly meal that uses a lot of pantry staples and is great for cleaning out your fridge as you can use a wide variety of veggies. This Mexican-style dinner can be easily made ahead, is freezer-friendly, and is great for meal prep!

Recipe to Make Vegetarian Enchiladas

Main ingredients

• Butternut squash is a great ingredient for meatless recipes. It's rich in dietary fiber, and an excellent source of many vitamins and minerals, including magnesium, manganese, and potassium. This wonderful vegetable has a subtly sweet and nutty flavor that blends well with savory ingredients.
• Black beans are packed with fiber and are also a good source of plant-based protein. They always work great in vegetarian enchiladas. I used budget-friendly canned cooked black beans. Make sure to rinse them with running cold water and drain them really well!
• Bell pepper. I used 1 chopped green bell pepper that I sauteed together with chopped onions.
• Onion. I used 1 small chopped onion cooked together with bell pepper.
• Canned diced mild green chiles are another budget-friendly ingredient for this Meatless Monday recipe. I used mild variety, but you can use canned hot green chiles to add more kick to these vegetarian enchiladas.
• Tortillas. Choose tortillas that are about 7 or 8 inches in size - these work best for most pans. You can use corn tortillas, grain-free almond flour tortillas, or regular flour tortillas.
• Red enchilada sauce. I feel like there is never really a need to make your enchilada sauce as grocery stores always offer delicious and budget-friendly options. I used a store-bought one.
• Cheddar cheese is added on top and melted into cheesy goodness.
• Pepper jack cheese adds some heat and a comfort food touch to these black bean and butternut squash enchiladas.

Wellness Coordinators

Kathryn Zacher (Pacific Ridge)

Jenn Gooch (SMS)

Toni Vandershule (District Office)

District Office

Sarah Spalding

Pacific Ridge Elementary School Building Leaders

Chuck Albright

Debbie Hillman

Seaside Middle School Building Leaders

Natalie Dyroff, Wendy Crozier, Karma Herd, Shelby Gagnon

Seaside High School Building Leaders

Julie Greene, Vihn Pham

Bus Barn Building Leader

Tonya Wilson

Contact us at wellness@seasidek12.org

Follow us on Instagram @ssdeverydaywellness

Join us on our SSD Facebook group