December 2020/January 2021 Volume 3, Issue 12

Sponsored by: Wellness Committee

This year has been overwhelming. As every

month went by, something impactful

happened. And unfortunately, anxiety and

depression appear to be on the rise. It is

unknown when things are going back to

normal, or at least better. We can’t control

the world, stop things from happening, or

change people as much as many of us

would like to; but, we d o have more control

than we realize when it comes to ourselves.

With a new year around the corner, resolu-

tions, goals, and desired changes here are

twelve things you can focus on starting now

and going forward:

1. Look after y our body . One of the

best ways to feel p ositive is to exercise.

Exercising releases endorphins which

are considered “feel good” hormones.

Don’t forget to include a healthy diet.

2. Be kind to y ourself. Pay atten -

tion to how you talk to yourself and

switch inner dialogue because our

inner voice can be harsh and unforgiv-

ing. Keep a journal with kind words.

3. Practi ce gratitude. Keep a n ot e-

pad by your bed and write 3-5 things

that you’re grateful for. The gratitude

pushes out the negative thoughts.

4. Try energy healing. Div e int o

meditation and create a ri tual of it.

There's also affirmations and

journaling. It could be just the thing

that you need.

5. Grow from trauma. Ev ery on e

will experience a traumatic even in

their lives. One can learn to move on

or adapt to such trauma with

counseling, therapy and coaching.

6. Tackl e eco anxiety . Th ere ’s con-

tinuous stress regarding the planet.

Do your part, spend time away from

your phone, go outside, support busi-

nesses that don’t add to climate

change.

7. Devel op self awareness. Al way s

remember that life is full of all the

emotions and challenges. Pay atten-

tion when you realize you are being

negative and begin to show some

kindness to yourself.

8. Read and consume positivity .

Make a conscious choice to consume

only material and content that will

contribute to you having a happy

inner world like uplifting books and

documentaries about nature.

9. Don ’t give up. Sp ort sp eople

need to have a positive mindset to be

successful. Apply that and split up

goals into mini achievable targets so

they aren’t overwhelming.

10. Have a hot chocolate. Stu di es

have shown that cacao or dark choco-

late also promotes oxytocin, the happy

hormone that has anti-inflammatory

properties. So drink or eat up.

11. Try free writing. Let y ou r m ind

flow freely into your pen, withou t

much thought. Free writing can help

you suss out the obstacles.

12. Use affi rmati ons. Su ccessfu l

people maintain a positive outlook

despite hurdles. Think abou t what you

want in life and use affirmations to

help you focus. Example: I am the

only problem and therefore the only

solution. Another is I am so happy

and grateful now that I am enjoying

this day of freedom.

Reference: Planet Mindfu l Ma ga zine .

Oct/Nov Issue 13. Pages 10-14.

POINTS OF INTEREST

Bl ood Drive City County Employees Madison Municipal Building 215 Martin Luther King Jr Blvd Room 215 Madison WI 53703 Thursday, January 28, 2021 8:00 am to 2:00 pm

INSIDE THIS ISSUE

The Benefits of Oranges .........2

5 Myths about Muscles ...........2

Balsamic Roast Pork Tenderloins ...........................3

Big Festive Salad....................3

Holiday Goodie Recipes .........4

Brain Strain...........................5

HOW TO DEVELOP A POSITIVE MINDSET

Highway to Well & Safety

“If you don’t make time for your wellness, you will be forced to make time for your illness.”

Here’s what you need to know about the strong,

stretchy tissue that helps your body.

Myth #1—Cardi o i s the best way to burn

fat. Ca rdi o d oes bu rn cal ories, m ore than

weight lifting. But, strength training increases

fat burn. Example: lose 10 pounds through diet

and cardio, you will lose seven pounds of fat and

three of muscle. But, if you lose 10 pounds with

diet, cardio and strength, 8.5 to 9.5 pounds

would be fat.

Myth #2—Muscl e turns to fat if y ou stop

working out. Nop e. Th ose a re t wo v ery

different tissues. Muscle is and stays as protein.

The reason behind your arm feeling less “ jiggly”

is because muscles pull the fat layer a little bit

tighter. But, it’s important to understand that

you can lose muscle. When you stop exercising,

your muscles can shrink. Always aim for some

exercise, at least 150-300 minutes each week.

Myth #3—It ’s hard to regain muscl e once

it’s gone. False . Th ou gh y ou can natu rally

lose muscle as you get older, you can still regain

it at any time. Start light and gradually increase

the number of repetitions and/or heaviness of

the weights. Make i t a consistent habit.

Myth #4—Heavy wei ghts will make y ou

l ook like the Incredible Hulk. No. Stu di es

have shown that i t’s not the poundage that bulks

you up, but how many times you lift the

weights. Good information to remember: Use

weights heavy enough that your muscles are very

tired after eight to 12 reps ( one set). If the last

two reps feel tough, then you’re challenging

yourself. If they’re too easy, then move on to the

heavier weights.

Myth #5—Sore muscl e mean give it a rest.

Sore muscles doesn’t mean to sit down and not

do anything. You should instead take a walk or

yoga to stretch and keep the blood flowing. Sore-

ness is normal, even if it lasts several days. Sug-

gestion: don’t work the same muscle group two

days in a row. And sharp persistent pain may be

a sign of injury, so take it easy. If i t persists, then

call your doctor.

Reference: Preventi on Ma ga zine .

December 2020. Pages 56-59.

THE BENEFITS OF ORANGES

5 MYTHS ABOUT MUSCLES

Oranges are full of Vitamin C. One orange can

give you 90% of your daily need. They also

contain flavanone and antioxidants that help

the immune system. Here are a few ideas from

nutritionist Fernanada Brusamolin Larson:

Invigorating Body Scrub—Enjoy the

fresh scent. The recipe: Combine 1/4 cup

coconut oil, 1 cup raw sugar, and zest of 1

medium orange. Mix and use in the

shower to exfoliate feet, legs, and arms.

Store leftover in a lidded jar for up two

weeks at room temperature.

Natural Cleaning Product—Save or-

ange peels. Fill a 16-oz lidded jar half way

with orange peels and pour 1 to 1 1/2 cups

white vinegar over them. Let si t for a week

and then it’s ready to go. I t’s good for up

to one month. Disclaimer: Has not been

proven to be a virus cleaner, it can make

home shine and smell great. You can use

on counters, glass, and mirrors).

Immune-Boosting Sy rup—This syrup

could be a marinade or drizzle for cakes

and yogurt. Wash and chop 1 orange. In a

saucepan, combine with one 4-5 inch

piece fresh ginger, sliced into coins; 1/4 cu

honey; and 2 cups water. Boil, then sim-

mer 25-30 minutes. Cool at room temp,

strain, and store in fridge in lidded jar.

Good for one week.

Reference: Prev ention Maga zin e .

December 2020. Page 27.

7 BREAKTHROUGHS TO WATCH OUT FOR

1. Gene t herapy for repair -

ing sick le cell diseas e—

The idea of taking a defec-

tive gene, fix it, and cur e a

devastating genetic diseas e.

2. First new birth co ntrol

in dec ades —A new no n

hormonal birth co ntrol

option.

3. Telemedicine comes of

age—Due to Covid, do c

visits are now being experi -

enced via computer, a pp, or

phone. After Covid, some

may remain behi nd.

4. Focus on black women ’s

health—Finally, black

women are being taken

seriously since they’r e at

higher risk in pr egnancy,

heart diseas e cancer and

more.

5. Novel way to detect

Alzheimer ’s—Scientists

have discov ered a simpl e

blood tes t that accuratel y

diagnosis Alzheimer’s. It’s

in early studi es. 2

BIG FESTIVE SALAD INGREDIENTS (CANDIED NUTS):

1/4 cup shelled raw unsalted pista-chios

1/4 cup chopped raw unsalted hazelnuts

2 tbsp. light brown sugar

1 tsp. kosher salt

1/2 tsp. pure vanilla extract

INGREDIENTS (DRESSING):

1/2 cup olive oil

1/4 cup apple cider vinegar

2tbsp. Pure maple syrup

1 tsp. kosher salt

1/4 tsp. freshly ground black pep-per

INGREDIENTS (SALAD):

2 cups baby arugula

2 cups baby kale

3 cups baby spinach

2 cups quartered and sliced radic-chio

3 mandarin oranges, peeled and segmented

1/2 cup pomegranate seeds

1/2 cup dried cranberries

1/2 cup fresh blueberries

1/4 cup freshly grated Parmesan

INSTRUCTIONS:

1. For the candied nuts: In a nonstick

skillet over medium-high heat,

toast the pistachios and hazelnuts

until fragrant, 4 -5 minutes. Add

the brown sugar, salt, vanilla and 1

tbsp. water directly to the pan with

the nuts and stir to coat them.

Cook until the sugar has dissolved,

about 1 additional minute. Trans-

fer to a parchment-lined baking

sheet and allow to cool, 12-15

minutes.

2. For the dressing: Combine the

olive oil, vinegar, maple syrup,

mustard, salt and pepper in a ma-

son jar. Secure the lid and shake

to combine. Set aside.

3. For the salad: Spread the arugula,

kale and spinach over a large

round platter, leaving space in the

center of the platter (it should look

like a holiday wreath). Top the

greens with the radicchio. Arrange

the mandarin segments over the

greens. Sprinkle with the pome-

granate seeds, cranberries, blue-

berries and cooled candied nuts.

4. Lastly, sprinkle with the Parme-

san, creating the look of snow.

Shake the dressing one more time

and pour it into a serving bowl.

Place the bowl in the center of the

platter and serve.

Recipe

FOOLPROOF POPOVERS

INGREDIENTS:

3 tbsp. melted butter, divided

2 eggs

1 cup milk, warmed for 30 s eco nds i n the microwave

1 cup all purpose flour

1 tsp. kosher salt

INSTRU CTIONS:

1. Preheat the oven to 400F

2. Using a pastr y brush, coat 8 muffi n cups with

1 tbs p. of the melted butter a nd put the tin in

the muffi n tin in the oven for 5 minutes.

Meanw hile, mix the eggs in a blender until

light yellow. Add the warmed milk and bl end.

Add the flour , salt and remaini ng melted

butter, and blend until smoo th. Pour the

batter into the warmed muffin tin and return

it to the ov en bake until golden, abo ut 35

minutes. Remove from the oven and serve

warm.

Recipe

3

BALSAMIC ROAST PORK TENDERLOINS

INGREDIENTS:

4 1/2 pounds pork tenderloins

4 tbsp. balsamic vinegar

4 tbsp. extra-virgin olive oil

8 cloves garlic, cracked

Steak seasoning blend or coarse salt and black pepper

4 sprigs fresh rosemary leaves stripped and finely chopped

4 sprigs fresh thyme, leaves stripped and finely chopped

INSTRUCTIONS:

1. Preheat oven to 500° F.

2. Trim silver skin or connective

tissue off tenderloins with a

very sharp thin knife.

3. Place tenderloins on a non-

stick cookie sheet with a rim.

Coat tenderloins in a few tbsp.

of balsamic vinegar, rubbing

vinegar into meat. Drizzle

tenderloins with extra -virgin

olive oil, just enough to coat.

Cut small slits into meat and

disperse chunks of cracked

garlic cloves into meat. Com-

bine steak seasoning blend or

coarse salt and pepper with

rosemary and thyme and rub

meat with blend. Roast in hot

oven 20 minutes.

4. Let meat rest, transfer to a

carving board, slice and serve.

Recipe

CANDY CANE SNOWBALLS

INGREDIENTS:

2 cups butter, softened

1 cup co nfectioners’ sugar

1 tsp. vanilla extract

31/2 cups all-purpose flour

INSTRUCTIONS:

1. Cream butter and confection-

ers’ sugar until light and

fluffy, 5-7 minutes . B eat i n

vanilla. Gradually beat i n

flour. Stir in pecans . Refrig-

erate, cover ed, until firm

enough to shape, 3 -4 hours.

2. Preheat oven to 350°. Shape

dough into 1 -in. balls. Place 2

in. apart o n ungreased bak -

ing sheets.

3. Bake until lightly browned,

about 15 minutes . Remov e

from pans to wire racks; cool

completel y.

4. Dip tops of cookies into can-

dy coating, allowing excess to

drip off; dip into crus hed

candies. Let stand until set.

Recipe

NO-BAKE CHRISTMAS WREATH TREATS

INGREDIENTS:

8 ounces white candy coating, melted

3 1/2 quarts popped popcorn

INSTRUCTIONS:

1. Drizzle candy coating over popcorn;

sprinkle with candies and toss. Imme-

diately spread onto waxed paper; let

stand until set.

2. Break into pieces. Store in airtight

containers.

Recipe

INGREDIENTS:

Cornflakes

20 large marshmallows

2 tbsp. butter

M&Ms (red)

Green food coloring

INSTRUCTIONS:

1. Place marshmallows and butter in a

microwave-safe bowl; microwave,

uncovered, on high until butter is

melted and marshmallows are

puffed, about 45 seconds. Tint with

green food coloring. Stir in corn-

flakes.

2. On a waxed paper-lined baking sheet,

divide mixture into 8 p ortions. With

buttered hands, working quickly,

shape each portion into a 3 -in.

wreath. Decorate immediately with

M&Ms, pressing to adhere. Let stand

until set.

Recipe

CHOCOLATE-DIPPED CANDY CANES

FROSTY PEPPERMINT POPCORN

INGREDIENTS:

1 cup semisweet chocolate chips

12 candy canes (6 inches each)

3 ounces white baking chocolate,

chopped.

INSTRUCTIONS:

1. In a microwave, melt chocolate chips;

stir until smooth. Dip curved ends of

candy canes in chocolate; allow excess

to drip off. Place on waxed paper.

2. In a microwave, melt white baking

chocolate; stir until smooth. Drizzle

over chocolate. Decorate with toppings

if desired. Let stand until se t.

3. Use to stir servings of hot cocoa.

Recipe

4

NAME: __________________

LOCATION: ______________

Entries for this drawing must be

received by Januar y 15 , 2020,

10:00 am.

For yo ur entr y to be valid, yo u

must complete all puzzl es .

Please circle the prize of yo ur

choice. It is always r ecommended

to circle mor e than o ne prize since

prizes are limited.

The Complete Yoga

Essentials Set

Electric Toothbrus h

Mantra Agility Ladder &

Sports Co ne

Acupr essur e Mat & Pillow

Mandala Meditatio n Pillow

Sklz Pro Mini Hoop

Papillon 3D Shiatsu

Massager Pillow

Jillian Micha els Yoga

Inferno , Yoga Mat & Water

Bottle

Mindful Book Trio: Practic-

ing Mindfulness , Renewal, &

Yoga for Beginners

BRAIN STRAIN Puzzle #1: FIND THE WORD

Find All the “Toys” & Write how

many you found

Puzzle #2: WINTER W ORD SCRAMBLE

Unscramble all 12 words

Puzzle #3: GET THROUGH THE MAZE

START

END

1. SFCRA _________________

2. SEDL _________________

3. AATSN _________________

4. THA _________________

5. OCAT _________________

6. TRENIW _________________

7. OLCD _________________

8. ATOC _________________

9. IETWH _________________

10. KTASE _________________

11. CEI _________________

12. VEHSOL _________________