Wellness Newsletter April 2018

Amwell: Doctor Visits 24/7

Member Code: United

Sioux City Schools

In addition, effective immediately, members who have reached week 52 in the program now have the opportunity to re-enroll. Re-enrollment includes access to the entire program

for another full year. To get started, call the Real Appeal Answer Center at 844-344-REAL (7325) and a Real Appeal

representative will be happy to assist you.

Watch the video below to

learn more.

It’s easy to find ourselves in situations where we feel that there is absolutely no choice. However, there are often

many little (or big) choices that we can make that may be elusive. Take a moment to step back, examine your

situation, and look at all of the options, instead of just what’s right in front of you. You may be surprised.

Why is it that so many times we feel stuck in our situation with no way out?

Truly, it’s easier. It takes much more effort to explore your current task, project, or workplace challenge and

make a change. However, when you take some time to look at the options you can begin to see the possibilities.

To begin, take a step back from whatever it is you’re struggling with, be it a presentation that just won’t come

together or a difficult coworker you have trouble getting along with. Instead of looking at the problem that

you’re facing take a moment to visualize a solution. For now, don’t worry about how you’re going to get there,

whether it’s feasible, inside the box, or outside the box.

Once you’ve identified your ideal solution keep going and come up with a few more possibilities. When you

limit yourself to one option it’s incredibly easy to get frustrated or upset if things don’t go as planned. It’s much

better to have options and give yourself more of an opportunity.

With a few solutions in hand, start brainstorming how you might achieve those solutions. Keep your mind open

to the many possibilities that may come to mind. This is still a time to be creative and stay open minded. At this

point things might still seem a little far fetched or almost insurmountable, but we want to start big and see what

happens.

All of these decisions are up to you. You get to determine how this moves forward and remind yourself that you

have power over your own situation. While many days it feels like supervisors, managers, and deadlines may

control every bit of your work life, you still have some choice in how you manage and handle all the tasks in

your daily work life.

Pick your solution and start putting your plan into motion, and remember things don’t often change over night,

give them some time. Take control of the things that you can and start being assertive about your needs and

wants. Be prepared to not get all of the things you ask for though, as sometimes they just aren’t possible. Howev-

er, you won’t know until you ask

When you take the time to think about your situation, what you want, and how to get there, things may not seem

quite as overwhelming or overbearing. Start with the small things, and take control over the things that you can.

Making those choices and decisions are a challenging yet necessary part of exerting your power of choice and

your power over your situation.

What is the cause of cavities—bad genes or eating too many jellybeans? It’s hard to pick just one. Slamming sweets and your family history can equally play a role. Here’s what really causes cavities, according to oral health experts:

Born this way? 60% of cavities are genetics. Like lefties and redheads, cavities can be a genetic gamble. Though genetic dentistry is still new, researchers have found these common cavity-causing components:

Enamel Genes are the primary producer for enamel structure. The stronger your enamel surface, the better it’s able to absorb key nutri-ents, like fluoride and calcium.

Immune System Your body contains 1,000 species of microorganisms, which dictate your body’s immune response. If your immune system is a PTO-accrual superstar, you’re likely skilled at fighting all sicknesses—including gum disease.

Saliva Here are some highlights on the science of spit: Saliva contains polymorphisms—gene variants that take many forms. And your specific spit can help (or hurt) the amount of cavity-causing bacteria found in your mouth, according to a 2010 study.

Shape Teeth, just like people, come in all shapes and sizes. Those cursed with crowded chompers may experience difficulty flossing, making it easy for plaque to stay put. Teeth with more grooves give bacteria a surplus of hiding spots.

Does sugar cause cavities?

Cavities are nearly 100% preventable. Hitting the genetic jackpot will only get you so far if you neglect your pearly whites. Smoking and sugar are obvious oral health no-no’s, but what about the lesser-known nuances? Here are some not-so-obvious behaviors that may contribute to cavities:

Snoring Snoring can irritate your teeth (in addition to your spouse). The more you snore, the less saliva you produce. And a dry mouth is like spring break for bacteria—germs go wild.

Constant Snacking After you present sugar to your pearly whites, it takes just 20 seconds to convert it to cavity-causing acid. Consistent sipping and snacking reintroduces sugar to your smile. In terms of eating, time trumps amount. For example, sucking on a lollipop all day can be more damaging than if you were to eat 15 lollipops after lunch (though neither are a good idea).

Appointment Procrastinators Just 2 years ditching dental appointments significantly increases your risk for tooth decay. No matter how religious your regimen, brushing and flossing can’t do it all. Even if your mouth feels fine, a dental issue can still exist. Oftentimes you won’t exhibit any symptoms until your disease has become serious. Dentists do damage control on your teeth and can detect issues before they start.

Though there’s no crystal ball for cavities, you can still do your part to practice preventive care. Daily brushing and flossing will increase

your healthy smile odds.

Bad Luck or Bad Behavior:

What is the Cause of Cavities?

Leaderboard

Congratulations, we made it!

Team Overall Activity

Work It Out 17,990

Prairie Dogs Green 15,448

West Wolverines 15,266

Spring Thaw 13,593

Profile Ladies 9,232

Prairie Dogs Blue 8,119

Sunnyside UP 5,808

Priairie Dogs White 2,538

Team Overall Percent Lost

Priairie Dogs White 3.75%

Prairie Dogs Green 2.89%

Work It Out 2.58%

Spring Thaw 2.12%

West Wolverines 1.20%

Sunnyside UP 0.69%

Prairie Dogs Blue 0.08%

Profile Ladies -9.12%

With all the doom and gloom economic forecasts floating about, you may be tempted to save your pennies by curling up

in front of the TV with a low-cost, high calorie bowl of macaroni and cheese. Fortunately though, you don’t need to burn

cash as you burn calories. Keep your body and mind positively fit during these tough financial times with the following

frugal tips.

Use exercise as your mode of transit. Instead of shelling out extra cash for gas, parking or transit, why not try walking,

cycling or running to your destination? The only equipment needed for walking and running? A good pair of shoes to

get you from point A to B in comfort.

Or polish up that bike collecting dust in the shed, invest in a good helmet, some fenders (for rainy weather) and some

reflective clothing, and hop on a two-wheeler to get to work. All of these modes of transportation can save you money

while boosting your heart rate and health. If your commute to work is too far for this kind of low-tech transport, consid-

er two-legging or wheeling it to the grocery store or shopping mall on weekends.

Pick up some basic exercise equipment. You may not have the space or money to set up a high-end gym on your own,

but smaller fitness fundamentals like a stability ball, free weights and/or exercise elastics are low-cost, portable ways to

sneak fitness in at home. Spend even less on these exercise basics, and support a good cause, by scouring your local char-

itable second hand shop for gently used (and considerably cheaper) versions of this equipment. Who knows, you may

even discover a stationary bike or stair climber within you budget.

Check out exercise DVDs. From yoga, to weight training, to kickboxing: exercise DVDs can be a low-cost and fun way

to infuse fitness into your daily routine. Keep your interest up and boredom level down by periodically swapping DVDs

with friends or discovering out what’s available on loan at your local public library.

Look into your local community center. Many community centers provide high-caliber gyms and workout facilities at

bargain basement prices. Interesting and exciting fitness classes—from martial arts training to ballroom dancing—may

also be on offer at per class prices that are lower than a latte. If you have children, ask about a family membership which

is often a great value—not to mention a healthy, engaging way to spend quality time with the kids.

Get professional fitness support to set up a program. While hiring a personal trainer may seem like an expensive move,

enlisting one for a session or two can help you create an effective routine at home that can motivate you, maximize re-

sults and ensure you’re doing moves correctly from the get-go. Depending on where you live and the trainer’s experi-

ence, the usual price range is about $25-$150 with an average of about $60-$70 per hour—a reasonable investment if you

consider the monthly cost of a higher end gym.

Shop around. If you do decide to join a gym, be sure to do your homework and ask lots of questions. Read the contract

thoroughly to avoid ‘surprises’ like initiation costs or high cancellation fees. Since business may not exactly be booming

these days, you might also try using your comparison shopping to negotiate a better deal—like waiving the joining fee or

eliminating/reducing the time commitment at the gym you decide on. Just remember to get any agreements in writing

and to read the fine print. Some gyms also offer huge discounts to people willing to go on alternate days (e.g., Tuesdays,

Thursdays and Saturdays) or during off-peak hours.

Though your first instinct when times are tough may be to slow down spending by hibernating, with a little creativity

and effort you can break in that workout gear without breaking the bank. Aside from improving your physical health,

studies suggest that regular exercise can also boost your mood—a lift most people could use right about now.

Nondiscrimination Statement

The Sioux City Community School District is an equal opportunity/affirmative action employer. It is an unfair or discriminatory practice for any educational institution

to discriminate on the basis of race, creed, color, sex, sexual orientation, gender identity, national origin, religion, age (for employment), disability, socioeconomic

status (for programs), marital status (for programs), or veteran status in its educational programs and its employment practices. Inquiries or grievances may be

directed to Jen Gomez, Director of Student Services & Equity Education at 627 4th Street, Sioux City, IA 51101, (712) 279-6075,

gomezj2@live.siouxcityschools.com.

Pasta Salad with Creamy Avocado Dressing

From: Eatingwell.com

1. To prepare dressing: Combine avocado, mayonnaise, lime juice,

garlic, salt and cumin in a mini food processor. Puree until

smooth.

2. To prepare pasta salad: Cook pasta in a large pot of boiling water

according to package directions. Drain, rinse with cold water,

then drain again. Transfer to a large bowl. Stir in tomatoes,

beans, corn, Cheddar, onion and cilantro. Add the dressing and

toss to coat.

Tip: Cover and refrigerate, without dressing, for up to 1 day. Toss

with the dressing about 1 hour before serving.

1/2 ripe avocado

1/4 cup mayonnaise

2 tablespoons lime juice

1 small clove garlic, grated

1/2 teaspoon salt

1/4 teaspoon cumin

8 ounces whole-wheat fusilli

1 cup halved grape or cherry tomatoes

1/2 cup canned black beans, rinsed

1/2 cup corn, fresh or frozen (thawed)

1/2 cup shredded Cheddar cheese

1/4 cup diced red onion

1/4 cup chopped fresh cilantro

Ingredients

Nutrition Information

Serving size: 1 cup

Per serving: 290 calories; 13 g fat(3 g sat); 6 g fiber; 37 g

carbohydrates; 8 g protein; 38 mcg folate; 13 mg cholester-

ol; 3 g sugars; 0 g added sugars; 401 IU vitamin A; 9 mg

vitamin C; 80 mg calcium; 1 mg iron; 343 mg sodium; 254

mg potassium

Carbohydrate Servings: 2 1/2

Exchanges: 2 fat, ½ vegetable, 2 starch, ½ high-fat protein

For questions or concerns regarding your benefits and insurance please contact Kim Smith, Benefits Manager at

712-293-2356 or smithk@live.siouxcityschools.com.