May 2016

THINK Newsletter Wellness.KernHigh.com Issue 5

EMPOWER Message Can you believe the school year is almost over? This may be true in regards to the typical school day, but for our employees EMPOWER doesn’t break for summer. We plan to offer some EMPOWER activities throughout the summer, so stay tuned!!!

Bus Driver Appreciation Day

April 26th Our KHSD transportation team is a blast! These amazing individuals have much spunk and drive (no pun intended). On the morning of April 26th we celebrated all of our employees who ensure our students arrive safely to school. Thank you transportation for all you do for our students and for your support of the Empower program!

MMM Site Winner POWER IN NUMBERS!

Congrats to our first Million Mile Month site winner GVHS. With 7,960 miles!!!

Cardio Kickboxing is Booming! We had all of our 400 available slots filled for the month of April! The class provides a wonderful workout and an opportunity to try something new. Kali Kickboxing provides staff members an opportunity to meet other KHSD staff and develop trust and motivation with partner activities. The instructors are patient and motivating. If you are interested in attending a class in May, or even this summer, send us an email. Let us know you are interested. We are working on getting some summer classes going!

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

Courtesy of: www.eatingwell.com Chunky Peach Popsicles Ingredients

1 1/4 pounds ripe peaches, (3­4

medium), halved and pitted

Juice of 1 lemon

1/4 cup freshly squeezed orange

juice

1/4 cup sugar, or to taste

1/4 teaspoon vanilla extract

Directions 1. Coarsely chop peaches in a food

processor. Transfer 1 cup of the

chunky peaches to a medium

bowl. Add lemon juice, orange

juice and sugar to taste

(depending on the sweetness of

the peaches) to the food

processor. Puree until smooth.

Add to the bowl with the chunky

peaches and stir in vanilla.

2. Divide the mixture among twelve

2­ounce or eight 3­ounce

freezer­pop molds (or small

paper cups). Freeze until

beginning to set, about 1 hour.

Insert frozen­treat sticks and

freeze until completely firm,

about 1 hour more. Per serving: 33 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 9 g carbohydrates; 0 g protein; 1g fiber; 0 mg sodium; 90 mg potassium.

May is Mental Health Awareness Month Many societies have attitudes that view mental illness as both threatening and uncomfortable. In turn, these views fester into stigma and discrimination toward individuals with mental health issues; however, let it be clear that mental illness is not taboo, wrong, or “bad.” If you or your loved ones are experiencing mental health issues, please do not hesitate to reach for help. SISC medical plans provide an Employee Assistance Program (EAP) that is designed to help you with everyday

concerns including mental health issues that include: ­Relationship difficulties ­Marriage, Family or Parenting concerns ­Managing Change and Stress ­Grief and Loss ­Anxiety & Depression

The EAP can even assist you in more serious concerns such as substance abuse issues, family violence, and suicidal ideations. If you or any one of your dependents are in need of mental health services, EAP is available 24 hours a day/ 7 days a week .

Accessing your Medication Hx online Did you know you can access your medication history online? Visit www.navitus.com for answers. Your Navi­Gate for Members portal offers easy access to your medication history information, which is helpful to manage your health and benefits. This tool enables you to see what medications you have taken in the past and the costs associated with each medication. The secure Navi­Gate for Members portal

provides a wealth of information, available to you 24 hours a day, seven days a week. Access your medication history to view your:

Rx number Fill date Drug Name Pharmacy information Days’ supply Quantity Patient Pay Amount Plan paid amount

Let us know… How are the wellness activities going at your site? Do you want a wellness ambassador at your site? Do you want to be one? How have you benefited from the EMPOWER program? Do you have an event idea or newsletter topic? Please share it with us at: wellness@kernhigh.org New Wellness Class: Zumba Wellness is excited to announce that Zumba has arrived to the KHSD! The class will be held on Mondays from 5:00­6:00 p.m. at the Tierra Del Sol gym. For more information please check out our online calendar at: www.Wellness.kernhigh.com

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

9 Tips to Living a Healthy Summer Summer is coming which means more days at the beach, backyard barbeques, and outdoor festivities. These events are always full of fun, but they are also often loaded with high caloric foods like ice cream, pasta salads, and chips. Enjoy your warm weather fun while keeping your nutrition balanced with these tips.

1. Drink green tea instead of sweet tea. Green tea naturally boosts your metabolism. So skip the powdered tea mix and opt in for for the brew­it­yourself by boiling water and using a tea bag type of tea.

2. Serve seafood. Summer is the

ideal time to get the freshest catch from your local grocer. Grill salmon, tuna, lobster, steamer clams, and calamari for a low­calorie, protein­packed lunch or dinner.

3. Don’t skip breakfast. When

you wake up in the morning, your body is running on fumes. Eating a breakfast with protein, carbs, and healthy fat kicks your metabolism into high gear and provides energy for the day.

4. Enjoy summer fruits and

veggies. It’s easy to sink into a vegetable rut, eating the same boring veggies week after week, but with summer comes fresh choices. Including a mix of in­season colorful veggies in your meals gives your body a nutrient kick.

5. Hydrate often. The summer

heat makes you more susceptible to dehydration. Start off your day by drinking two glasses of water and keep drinking at each meal, as well as before and after your workout, to stay hydrated. Carry a water bottle with you as a reminder to stay hydrated.

6. Downsize your dinnerware. We’re not talking about buying new plates, just using the smaller ones in your set for meals like lunch and dinner. Cornell University researchers found that by switching from 12­ to 10­inch plates anyone can reduce calorie consumption by 20 to 22 percent and lose nearly two pounds per month.

7. Recover with a post­workout

shake. After exercising, blend your favorite summer fruits and a scoop of whey protein into a shake to kickstart the muscle­building process, help your body recover from training, and boost your energy levels.

8. Eat healthy at the beach. Ice

cream stands and high­calorie barbecues are bound to put a damper on your diet, so stay clear of these temptations by being prepared. Pack a cooler with ice, bottled water, sandwiches on whole grain breads, pita chips, hummus, yogurt and lots of fruit. You’ll feel healthier and happier after your day at the beach.

9. Build a better burger. Create a

healthier burger with whole wheat buns, lean meats, and delicious toppings like pineapple, wasabi, guacamole, and feta cheese.

www.coreperformance.com

Thank You Matt Dills @STHS & Brandi Bazemore @RHS Your continued support & leadership serving as wellness ambassadors is truly making an impact! We at Empower appreciate your efforts

and know our program’s strength comes from ambassadors like you! Thank you!

Summer Safety: Man Vs. Bugs

Warmer weather is coming which not only means it’s time to break out those shorts and bathing suits, but also our bug repellent. Check out these tips to protect yourself from pesky bugs while enjoying the good ol’ outdoors:

Don't use scented soaps, perfumes or hair sprays on your child.

Avoid areas where insects nest

or congregate, such as stagnant pools of water, uncovered foods and gardens where flowers are in bloom.

To remove a visible stinger from

skin, gently back it out by scraping it with a credit card or your fingernail.

Combination sunscreen/insect

repellent products should be avoided because sunscreen needs to be reapplied every two hours, but the insect repellent should not be reapplied.

Use insect repellents containing

DEET when needed to prevent insect­related diseases. Ticks can transmit Lyme Disease, and mosquitoes can transmit West Nile, Chikungunya Virus and other viruses.

https://www.aap.org/en­us/about­the­aap/aap­press­room/news­features­and­safety­tips/pages/Summer­Safety­Tips.aspx#sthash.PA3KpB8q.dpuf

Congratulations

Julie Zoucha & Breanna Alvarez for winning the Lion’s Monthly Steps

Challenge!!!

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

Essential Nutrient­Water!!

When we think of nutrients, food is automatically our first thought; however, water is the most forgotten but most important nutrient of all. Lean body mass contains about 70­75 percent water, whereas body fat contains approximately 10­40 percent. Water is responsible for biochemical reactions, supplying nutrients and removing toxins and waste from the body. Also, it is essential for blood circulation throughout the body and maintaining body temperature. As we exercise, our metabolism and internal temperature increases, so water directs the heat away from our internal organs. The heat travels through the bloodstream to your skin resulting in sweat. Once the sweat evaporates, this allows you to cool off and maintain a safe body temperature. To maintain your total body water, daily water intake must balance with any water losses throughout the day. Once you start beginning to feel thirsty, you’ve already probably lost about one percent of your body water and are dehydrated. At 2 percent body water loss, the body can experience serious fatigue and cardiovascular impairments so proper hydration is very crucial. Hydration tips

Drink enough water to prevent thirst

Monitor fluid loss by checking urine color. Proper hydration should result in clear or pale yellow urine not dark yellow, cloudy, or odorous.

Begin exercise hydrated. Drink plenty of water the day before and within the hour of exercise as well as during and after.

Any time you exercise in heat or during a high intensity workout for more than an hour, supplement water with a sports drink containing electrolytes and 6­8 percent carbohydrates. This prevents hyponatremia (low blood sodium) which dilutes your blood and can also lead to serious impairment and death.

http://www.livescience.com/38553­staying­hydrated­in­the­heat.html

Free Family Fun: Movies in the Park NOR has begun hosting its annual Movies in the Park series! So round up the family, bring some blankets and snacks, and enjoy a movie in the park! Film begins at Dusk. Date: Friday, May 13th Location: Almondale Park, 5501 Verdugo Lane, Bakersfield Ca, Film: Alvin and the Chipmunks: Road Chip Skinnytaste.com: a hidden treasure for healthy recipes

Skinnytaste.com was born in 2008 when Gina Homolka wanted to conjoin her two passions­great food and photography. On the website you will find healthy dishes that are flavorful, clean, and fresh. Gina’s recipes range from low carb to vegetarian to kid friendly which are all clearly labeled in her recipe index. Thank you Jacilyn Elliot @CHS for the recommendation! Jacilyn recommends the turkey bruschetta burger, chile verde tostadas, spinach lasagna rolls, and baked potato soup.­Happy cooking!

We Appreciate Our

Transportation Team

Summer Reads The Sleep Revolution

Author: Arianna Huffington Cost: $12 used on Amazon.com We are in the midst of a sleep deprivation crisis and this has profound consequences – on our health, our job

performance, our relationships and our happiness. What is needed is nothing short of a sleep revolution. Only by renewing our relationship with sleep can we take back control of our lives. Wellth: How I learned to build a life, not a resume Author: Jason Wachob Cost: $11.47 used on Amazon.com The good life is no longer just about the material—instead, it can be found in a lifestyle that is devoted to mental, physical, and emotional health. A “wellthy” existence is one in which happiness is attainable, health is paramount, and daily living is about abundance. It’s a life in which work is purposeful; friendships are deep and plentiful; and there’s a daily sense of richness or overflowing joy. Eat Complete

Author: Drew Ramsey, M.D. Cost: $16 hardcover new on Amazon.com A collection of 100 simple, delicious, and affordable recipes to help you get the core

nutrients your brain and body need to stay happy and healthy.

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

Healthy Transformation Program Highlights Back in March Empower sent out an email asking any KHSD employee with interest in making big changes in their life to apply for the Healthy Transformation Program (HTP). We were overwhelmed with the amount of applications we received and launched the first HTP program on March 31st with 18 selected participants. This program is not to be confused with The Biggest Loser or Extreme Weight Loss programs. This program involves a holistic approach to improving the whole person through diet, exercise prescription, support group meetings, mindfulness, and nutritional coaching. Our eight week program is currently entering the 5th week and we already have measurable progress. Please meet a couple of our participants: Tom Haskell, CHS Being in the HTP program these past four weeks has had a profound impact on my quality of life. I have found myself exercising and doing more physical activities with the extra energy I have. I have dropped twenty one pounds since joining the program. Fit Pantry meals has made it easier to stay on track with my eating habits. I am eating three meals

and two snacks during the day now instead of everything after I get off work. Having a trainer from InerTrain has got me moving again and helped me become stronger. Most of all it has been the support from Anna and other

HTP participants that has held me accountable and inspired me through this journey. I know I still have a way to go but the HTP program has provided me a step in the right direction.

Karen Roberts, Vista West Since I have been a part of the Healthy Transformation Program I have seen some very positive changes in my life! My perspective on eating has changed with the guidance of the nutritionists at Fit Pantry. I have so much more energy. My exercise routine has become ingrained

into my lifestyle and I look forward to my workouts as something that my body needs! We have been working together for a month and I have dropped 10 pounds and I am looking

and feeling better than I have in a long time. The support of my teammates in the program and Anna Frank have made this a great experience and I am learning good habits that will make the rest of my life better! Cherry Festival at Murray Family Farms Murray Family Farms is hosting their annual Cherry Festival on Saturday, May 7th. So bring along your family and friends and enjoy a great time on the farm! Location: 6700 General Beale Road, Bakersfield Ca 93307 Time: 10am ­6 pm Admissions: $10.99 general; $3.99 children (ages 1­3)

Admission includes: Gourmet cherry tasting, cherry seed spitting contest, cherry pie eating contest (yum), giant jumping pillow, hayride, animal garden, and much more!!

For more information on the Cherry Festival, please visit: https://murrayfamilyfarms.com/

You scream, I scream, We all scream for Ice Cream! Greg Marcoux and his family enjoyed their sweet victory of winning a Dewar’s gift certificate at our January 23 launch event with some sundaes. Thank you guys for coming out and supporting our event!

Team Transportation out at Cardio Kickboxing!

Our employees are loving kickboxing! Did you know? Walking 6 miles a week can reduce your chances of developing Alzheimer’s Disease. Keep up those steps!

www.millionmilemonth.org

The Results are in… Million Mile Month was a huge success. Here are our stats:

KHSD placed 8th overall Bakersfield 6th overall city We completed 41,117.3

miles Are you interested in doing this again? Let us know! Please fill out our year end survey coming your way.

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

Success begins at personal growth!

Personal growth may be developed by engaging in activities that improve awareness and identity, talents and potential, build human capital, facilitate employability, enhance quality of life, and contribute to realizations of dreams and aspirations. Personal growth is often neglected and overlooked even though it is an important aspect to our aging process.To be personally developed is to be a well rounded person.

More often, we choose to work on our professional growth first and neglect our personal growth which creates an internal imbalance. Generally, people think they are working on their personal growth by attending work related seminars or reading books about their profession. This is professional growth. A person can only be as successful as their personal growth process. Dr.Christina Hibbert, author of “This is How We Grow,” defines personal growth as, “a process of identifying the physical, emotional, mental, social, and spiritual changes we desire & working in each area to improve and reach our fullest potential”. Many of us go through days, weeks, months, and even years repeating the same daily routine without mindfulness and this is dangerous. Neglecting your personal growth leads to fewer successes in life. How often do you work on your personal growth? Here are some activities and suggestions to improve your personal growth:

1. Read: Personal growth books are a great supplement to your reading lists.

2. Attend Seminars for you! Attend a seminar that will help YOU grow personally whether it covers stress management, goal setting, or conflict resolution.

3. Travel: Get out there and experience new cultures, ideas, and views.

4. Have alone time: I would argue you know more about others than you know about yourself. What makes you tick? Do you sabotage your growth towards success? Find yourself!

5. Spend your energy on IMPORTANT things. Stop saying yes to anything that is not truly beneficial to you.

6. Control your thinking and say daily affirmations. We all need to have more self compassion. Practice this with daily affirmations.

7. Get Organized: Many of us do not realize how much added stress being disorganized causes. Just think how organized you’d be if you had a designated place to put your keys or TV remote? You would never have to scramble for these lost items again!

8. Focus, focus, focus: Often we have multiple electronic devices pulling us in different directions and we are focused on too many things at once. Try to have laser focus and use a checklist.

9. Socialize with only POSITIVE people. You will be amazed how much more optimistic you will become by weeding out the negative people in your life. If someone is not helping you grow­they are dragging you down. Really think through this one and be honest with yourself!

10. Be kind to your body! Eat healthy and exercise. Your body is the only body you will ever have. It is your first home. Nurture it!

11. Get Uncomfortable: Staying in one's’ comfort zone is taking the easy road in life. Try something new today!

Remember we are never done growing; we have so much more to learn, give, and experience!­ Anna

Fear… We all have experienced fear in our lives. Fear is a natural defense mechanism created by a chemical response in the brain known as the “flight or fight response.” Fear is meant to protect ourselves from danger. As children we learn from fear and the lack thereof. For example, my three­year­old daughter stood on the back of our couch and jumped to the floor. Initially, she was not fearful of the jump, but once she injured her knee upon landing, she chose not to try this again. It was the fear of injury that kept her from repeating this action. This is one example or perception of fear: we choose not to do something because we don’t want to get physically injured.

One fear we are often ashamed to admit or recognize is the fear of failure. We are a district full of educators and we coach our students and fellow co­workers to be the best versions of themselves. Right? However, are you pushing yourself to your highest ability? Are you going after that graduate degree or striving for that promotion? Are you starting that book you’ve always wanted to write or learning a new skill? If not, why not? What is the barrier between you and your goals? Is the fear of failure or the unknown keeping you from achieving your dreams? Is the idea of change or sacrifice scaring you? The reality is that the most dangerous fear we have is choosing to live a stagnant life with resistance to change. Take a moment to identify what you want to accomplish and the reason why you haven’t accomplished something. If you have not made any life changes, admit what is prohibiting you from the changes. What are you REALLY afraid of? EMPOWER challenges you to start something new. Challenge yourself and remember this: we only learn how to do something right from doing something wrong. Challenge yourself just as we challenge our youth and don’t stop until you are successful. You can do it! ­Anna

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

Our Awesome Empowered Employees

@GVHS MMM WINNERS

GVHS 5k to Finish MMM Strong!!!

Our 1st Healthy Cooking Class

MMHS Staff Greeting Students

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙

Issue 5 ∙ May 2016 ∙ EMPOWER Wellness Program ∙