August 2019 Volume 2, Issue 8

Sponsored by: Wellness Committee

Highway to

Well & Safety MEDITATION FOR INFLAMMATION There are different types of inflammation. However, metainflammation is described as, “like

having embers burning deep within your body.” This chronic pain spreads quietly, and it af-

fects arteries and some organs by disrupting their normal processes.

Triggers for metainflammation has a correlation with cost of living. Why? Because it involves

processed, packaged, and fast foods, obesity, lack of fruits and vegetables, little sleep, pollu-

tion, chemicals, and social issues that include inequality and economic insecurity.

Diseases like diabetes, arthritis, asthma, IBS, depression, chronic anxiety, and some forms of

cancer can have an inflammatory reaction. So, along with eating well, reducing stressors, exer-

cise, the practice of mindful meditation has shown that it helps.

In fact, meditation doesn’t just only show that it decreases inflammation, it also may be a key

in preventing inflammation from happening in the first place. In a 12 week study performed

by Dr. Parneet Pal, Chief Science Officer at Wisdom Labs in San Francisco, stated that its

participants showed significant lower inflammation and an increase in immunity.

There’s been a continuous push that mindful meditation can be a key in helping us improve

the quality in various aspects of our lives. Ten minutes of meditation a day is all it takes to

start seeing a positive impact in our health. And, believe it or not, there is no right or wrong

way to do it. There are numerous free apps that can help you get started and books as well.

Help yourself with preventing and/or coping with inflammation along with other types of pain

by setting aside ten minutes to focus on you.

Reference: Altshul, Sara. “Cooling the Flames of Inflammation.” Mindful, Aug. 2019, pp.

20–24.

DANE COUNTY EVENTS

Dane County Land & Water has many events that can be of interest like festivals, events, &

even volunteer opportunities. Here are a few:

Aug. 6—Yoga in the Park at Lussier Family Heritage Center

Aug. 10—Stargazing at Donald Park

Aug. 10—2nd Annual No Fear All Fun 5k Run/Walk at Lake Farm County Park

Aug. 16—Lil’ Explorers—Lussier Family Heritage Center

Reference: https://www.countyofdane.com/Event/Home?month=8&year=2019

INSIDE THIS ISSUE

BookMark ............................. 2

Lacking Energy? ................... 2

Shrimp Boil Skewers w/ Corn, Sausage & Potatoes ............... 3

Tomato Salad w/ Herbed Ri-cotta & Balsamic Vinaigrette 3

Natural Benefits of Lemons . 4

5 Myths About Food Safety .. 4

Detox Your Life ..................... 5

Brain Games ......................... 6

SPECIAL POINTS OF INTEREST

Last Month’s Winners Carrie Pomije Rebecca Lynch Jennifer Pittman Jessica Krueger Barb Daubner

PulsePoint Don’t forget to download and send us a screenshot.

“A lot of pain that we are dealing with are really only thoughts.”

Sometimes we feel drained and we’re not sure

what could be causing it. Here are a few things

that could be affecting you without realizing.

Hannah Harper at Health Magazine details

five scenarios. Here are three of them.

Your Posture Isn’t Perfect

It’s hard not to slouch,

especially, when you have a

desk job. A physical thera-

pist states, “slouching puts

your vertebrae in an unbal-

anced position, and that

causes strain on both sides of your back.”

Hunching also makes you feel tired faster

because it changes your breathing; it prevents

your lungs from fully expanding.

A remedy would be to do wall squats to

straighten up. Your knees are to be at 90 de-

grees. This will help realign your spine. Bring

your shoulders down and back and hold for 10

seconds.

You Suffer from the Sunday Scaries

Usually the weekend is seen as a time to re-

fresh and replenish energy. However, when

Sunday rolls around, the stress of Monday and

all of the meetings, and lists of things to do

piles up.

This anxiety is usually due to

overthinking. Instead of

thinking negatively, give your-

self permission to relax and

believe that things will go well

for the upcoming week. Deal

with work on Monday. If you’re going to waste

your day off on work, then what’s the point of

having that day off?

You Don’t Get Enough Iron

Iron helps cells generate energy. It isn’t a nu-

trient we can get much from plants because

it’s more prominent in meat.

A few ways to increase the

absorption of iron from food

is by combining iron-rich

foods with other vitamin

sources like vitamin C.

For example, sauté spinach with bell peppers

to increase it’s iron-richness. For a snack, you

can pair dark chocolate with strawberries.

There can be many reasons for feeling drained

of energy. Sit down and pay attention to what

could be causing it.

Reference: Health Magazine. July/

August Issue. Page 78

BOOKMARK

LACKING ENERGY?

Stranger in the Mirror:

The Scientific Search for the

Self

by: Robert Levine

A psychologist talks about a

scientific theory regarding

the “self” and what it consists

of.

Fifty Things that Aren’t

My Fault: Essays from

the Grown-Up Years

by: Cathy Guisewite

The creator of the cartoon

“Cathy”, comes at us with

humor to remind us that we

all do stupid things.

Lightly: How to Live a

Simple, Serene & Stress-Free

Life

by: Francine Jay

The author talks about

dumping the burden of

objects, stress, and emotional

baggage.

MANAGE YOUR PAIN

Did you know that there is now an

app that can help people with

chronic pain?

Ouchie is an award-winning app

that offers support, gives infor-

mation, and helps motivate people

that are dealing with pain.

It helps you track your pain, which

would be easy to show to your

doctor, it has a community where

you can talk to others who are

affected, has meditations, and

even healthcare professionals who

could offer advice and guidance

Reference: Health Magazine.

July/August issue. Page 10

2

SHRIMP BOIL SKEWERS W/ CORN, SAUSAGE & POTATOES

INGREDIENTS:

6 tbsp. unsalted butter

1 tbsp. chile powder

2 tsp. smoked paprika

1 tsp. garlic powder

1 tsp. freshly ground black pepper

1/2 tsp. dried thyme

1/2 tsp. dried oregano

1/4 tsp. cayenne pepper

1 pinch red-pepper flakes

1 lb. baby potatoes

1 lb. unpeeled shrimp

1 lb. smoked andouille sausage, sliced

4 ears corn, each cut into 4-6 pieces

Salt & freshly ground black pepper

1/4 cup chopped fresh parsley

1 lemon, cut into wedges

DIRECTIONS:

1. Make the Cajun butter: In a small

pot, melt the butter over medium heat.

Stir in the chile powder, paprika, gar-

lic powder, black pepper, thyme, ore-

gano, cayenne pepper and red-pepper

flakes; heat for 30 seconds to 1 mi-

nute. Set aside.

2. Cook the potatoes: Put the pota-

toes in a medium pot and add enough

water to cover by 1 inch. Bring to a boil

and cook until just barely fork tender,

7 to 8 minutes. Drain.

3. Assemble the skewers: Arrange 3

shrimp, 3 pieces of sausage, 3 potatoes

and 2 pieces of corn on each skewer.

4. Brush each skewer generously with the

Cajun butter and season with salt and

pepper. Working in batches, cook on a

preheated grill or grill pan until nicely

charred on both sides, 4-5 minutes per

side

5. Serve immediately, garnish w/ parsley

and lemon wedges.

TOMATO SALAD W/ HERBED RICOTTA

& BALSAMIC VINAIGRETTE -MYRECIPES

INGREDIENTS:

1 1/2 tbsp. extra-virgin olive

oil

1 tbsp. balsamic vinegar

3/8 tsp. kosher salt, divided

3/4 tsp. freshly ground black

pepper, divided

2 garlic cloves, minced

1/3 cup part-skim ricotta

cheese

2 tbsp. minced fresh basil

2 lbs. heirloom tomatoes, cut

cross wise into 1/2 inch slices

1/4 cup torn fresh basil leaves

DIRECTIONS:

Combine oil, vinegar, 1/4 tsp. salt,

1/4 tsp. pepper, and garlic in a

bowl, stirring with a whisk. Com-

bine ricotta and 2 tsp. minced basil

in a bowl, stirring with a whisk.

Arrange tomato slices on a platter;

sprinkle with remaining 1/8 tsp.

salt, remaining 1/2 tsp. pepper, and

1/4 cup torn basil leaves. Drizzle oil

mixture over salad. Dollop ricotta

mixture evenly over tomato slices.

Recipe from PureWow

3

Nutrition of Spicy Cajun Butter: 111 calories, 12 g fat, 2 g carbs, 1 g protein

Nutrition of Skewers: 418 calories, 24g fat, 30g carbs, 23g protein, 5g sugars

VOLUNTEER IDEA #1

Many homes around the US have

pets. However, animal shelters

around the nation also have many

“pets”.

Every year, hundreds and thousands

of animals are surrendered, born, or

rescued and sent to an animal shel-

ter. In fact, some shelters are so inun-

dated, that they continuously move

animals around to accommodate, or

worse yet, put down.

Did you know that volunteering at

animal shelter has its rewards? Here’s

how:

Save lives. Many shelters

aren’t no-kill because of staff

shortage. If you volunteer, you

help save the lives of animals

and help them find their forever

homes.

Feel better. It’s been continu-

ously stated that spending time

with an animal has many health

benefits. Petting an animal

relieves stress, can lower blood

pressure, and walking/playing

with a dog can help with weight.

Not to mention that bonding

with an animal can also help

with loneliness and having a

sense of purpose.

Become a disheartened

animal’s light. Many of

these animals have been aban-

doned, picked up from the

streets, or may even have

chronic issues. By spending

time with animals, you show

them love, hope and support

and even help with their behav-

ior towards people.

These are only a few rewards. If you

wish you could have a pet, but can’t,

this option could help fill that void. If

you’re interested in getting a pet, but

not sure what type of pet, you could

benefit from this.

All in all, helping those in need is

beneficial to everyone. It creates a

more encompassing and empathetic

society.

Reference:

http://petsintexas.org/5-personal-

benefits-that-come-with-volunteering

-at-an-animal-shelter/

https://www.onegreenplanet.org/

animalsandnature/reasons-to-

volunteer-at-your-local-animal-

shelter-or-sanctuary/

THE NATURAL BENEFITS OF LEMONS

There are many stories about how food should and shouldn’t be handled. Here are a few de-

bunked myths you should know about.

1. You don’t have to rinse organic produce. Truth is you should be r insing all of

your produce. Many still have soil trapped on them along with germs and bacteria from

people that are handling them before you get to bring it home. Giving it a good rinse and

patting dry with a clean cloth is sufficient.

2. Food microwaved in plastic becomes toxic. This depends on the container .

Some plastics are in fact ok in the microwave. It’s important you check if it is “microwave

safe” or if it has the wavy line symbol at the bottom.

3. Food can be frozen indefinitely. No. Not because of safety, but because of quali-

ty. Blueberries can be frozen for up to a month, but a ham can only be frozen for up to two.

To know what’s okay and for how long, download the USDA Food Keeper app.

4. Moldy cheese is okay to eat if you cut away the mold. It is actually best to toss it

out. Mold can be a sign of toxins having spread throughout. Soft cheeses like Brie and Ricotta

need to be tossed if there’s mold. However, Cheddar, parmesan, and provolone can be okay if

you cut the mold off with a one-inch border.

5. It’s safest to wash chicken before cooking. This is a no. Rinsing raw chicken or

any meat means that you could be cross-contaminating within splashing distance like the

sink, counter, utensils, nearby foods, and more. It’s always important to cook food at the

proper temperature.

Reference: Prevention Magazine. August 2019 issue. Pages 58 -61

Lemons aren’t only for garnishment, they are

actually very beneficial for your health.

They can stabilize your appetite. It

has the ability to prevent spikes in hunger.

If for some reason you’re still hungry after

eating, mix 1 cup of warm water with the

juice of 1/2 lemon, pinch of lemon zest,

and a drizzle of honey.

Boost your energy. There are two

vitamins in lemons that help: B & C. Vita-

min C helps absorb iron. Vitamin B helps

assist with energy production. To help,

blend one slice of lemon (w/ peel), add

water, and freeze in ice tray. Use the ice

cube as a water refresher or in a smoothie

with kale.

It protects cells. It should be added

to fish, scrambled eggs, and many other

things. The vitamin C power is a strong

antioxidant that counteracts cell damage.

Vitamin C also helps to synthesize collage,

which in turn helps with healing cuts and

scrapes.

Reference: Prevention Magazine. Au-

gust 2019 Issue. Page 25

TIME FOR A BOOST?

5 MYTHS ABOUT FOOD SAFETY

Sip Green Tea—the caffeine in it gives a mental and physical pick me up with reduced symptoms of caffeine rush.

Munch on Protein—if you’re stressed, stay away from carbohydrates and grab some nuts, seeds, or low-sugar protein bar

Get your Vitamin B—Much needed for energy production, so it’s good to have a side of grains, fruits, veggies, eggs, or dairy.

Move, Move, Move—exercise can help increase your energy level. So, take 30 minutes or a brisk walk

Reference: Prevention Magazine. August 2019 Issue. Page 15. 4

DANE COUNTY IMPORTANT INFO

Narcan– It is covered on our

formularies. Here are the links to

get without a prescription.

Map to get w/out prescription

https://www.dhs.wisconsin.gov/

opioids/naloxone-

pharmacies.htm

Where friends/family can pick up https://www.dhs.wisconsin.gov/opioids/standing-order.htm

Emergency Contacts– Update your information on www.connect2dane.com . Click on the “Employee Area” and then “Emergency Contact.” It’s im-portant that we have everyone’s information.

DETOX YOUR LIFE

Clearing away those things that clutter up your

mind, body, and life, can be very refreshing and

necessary. That’s because it can help with your

overall health in various ways.

Detox Your Space—Disorder can seri-

ously stress you out. Studies have shown

that cluttered environments can lower self-

control and affect physical health.

So, clear out the piles of shoes, clean the

bathroom, properly dispose of all of those

half used bottles. Spend around 20 minutes

clearing out a space at a time. Also,

go for the more environmental friendly

products like: Seventh Generation, Whole

Foods 365 Everyday, and Dr. Bronner’s.

Reorganize your kitchen. Put the unhealthy

food in the back of the cupboard and bring

forth the healthier. Instead of a cookie jar,

make it a fruit bowl.

Detox Your Mind—Half of Americans

feel lonely, around 40% are more anxious

than the year before. This type of thinking

has an overall affect on our physical state.

Talk to a therapist. Remember, here at

Dane County we have the EAP. If you feel

that that option could work for you, try:

Filling up your calendar with lunch dates,

join a book club, or volunteer for around 2

hours a week. Organize your anxieties with

jotting down your list and setting time

aside to worry about them. Acknowledging

them can help prevent them from hijack-

ing your brain. Finally, exercising is as

nearly as effective as medication or psycho-

therapy.

Detox Your Phone—The average person

spends around 16 hours a week on their

phone and this can cause eyestrain, sore

thumbs, poor posture, and achy back.

Starting with small changes can help you

on many levels. During mealtimes, every-

one should set their phones in a bowl that’s

away from the table. Try moving your

phone charger into another room, so your

phone doesn’t get close to your bed.

Quiet your alerts so that you’re not con-

stantly buzzing and lighting up with every

news and social media report. Set a time

limit by weaning yourself by 15 minutes at

a time so your brain gets used to not check-

ing your phone.

Reference: Rockwood, Kate. “Detox Your Life!”

Prevention, Aug. 2019, pp. 34–39.

GENERAL INFORMATION

RETIREMENT

WRS has videos that may help you. They’re categorized by: New Employee, Mid Career, and Nearing Retirement. To access: etf.wi.gov. Go to members, scroll down, and click on “Online Video-road to

Retirement.”

ER VS URGENT CARE Always keep in mind that before you go to the ER or even Urgent Care, assess your situation and find out

if a Virtual Visit could be the option. They are fast, convenient, and are free for in network providers.

REIMBURSEMENTS Don’t forget to look at the various types of reimbursements Dane County has to offer. Also, you can get

reimbursements in the form of gift cards from Dean Health Plan.

DANE COUNTY DIRECTORY Americans w/ Disabilities: Richard Johnson 608-267-1520

Anthem Vision Customer Care: 1-844-226-2849

Bus Passes & Rideshare: 608-266-7433 Dean Customer Care Center: 800-279-1301

Deferred Compensation: Alicia Stingley 608-215-4104

Delta Dental Customer Service: 1-800-236-3712 Direct Deposit: Lea Kuqo 608-283-1230

Employee Assistance Program: 608-280-2644

Employee Trust Funds/Wisconsin Retirement System: 608-266-3285/608-266-3286 Flex Spending: Cathy Lippart 608-266-4116

FMLA/LOA: Deb Henke 608-266-9025

Health, Dental, Retirement Enrollment: Carol Cady-Severson 608-266-4081 Public Service Loan Forgiveness: Cathy Lippart 608-266-4116

Reclassification/Reallocation: Alex Hauri 608-266-4794

Wellness: Katelyn Thurs 608-266-4649 Workers Compensation: Scott Teuscher 608-267-1555

Dane County Employee Relations 210 Martin Luther King, Jr. Blvd Room 418 Madison WI 53703

Phone: 608-266-4125 Fax: 608-266-4425 E-mail: em ployee-relations@countyofdane.com

All rights to the images used within this

newsletter belong to their perspective

owners.

“To jump higher in any game, just press the button harder.”

Please circle the prize of your choosing:

(Please pick more than one. It makes it

easier due to limited quantities.)

Bike Lock (Black or Purple)

Wireless Headphones

Gray 3 pocket runners waist belt

Shaker bottle

Letsfit Water bottle

Infuser bottle

Strong by Zumba DVD

Flow Yoga DVD

1000 pc puzzle “Mountains on fire”

Coloring book + pencils

Amish Community Cookbook

Muscle Roller Stick

Practicing Mindfulness by Sockolov

Tasty: Latest & Greatest Cookbook

Activity Workbook

Evolution by Joe Mangianello

Please submit all entries to Employee Rela-

tions via inter–d (CCB-Room 418) or via

email employee-

relations@countyofdane.com. Entries must

be received by August 16th 10:00 a.m.

BRAIN GAMES

NAME: ________________________ LOCATION: ________________________

PUZZLE #1: UNSRAMBLE THIS!

6

Last Month’s Answers:

Puzzle #1: Puzzle #2:

Ton

LIST OF WORDS

POSTURE

BENEFIT

CELL

DETOX

PROTECT

VINAIGRETTE

SAFETY

ENERGY

VITAMIN

PAIN

INFLAMMATION

SKEWERS

YOGA

MINCED

ANXIETY

LEMON

IRON

MEDITATION

DISORDER

PRODUCE

PUZZLE #2: MARK 4 X

Can you place 4 Xs so that no X is on the same

row, column, or diagonal as any other X?