San Leandro Unified Employee Wellness Newsletter

Welcome to Mindful March! Let's take the time to pause, breathe and really take in what's all around us. This month we're encouraging you to take some time to look within. Learning to be more mindful and aware can do wonders for our well-being in all areas of life - like the way we eat, the things we notice, or our relationships. It helps us get in tune with our feelings and stops us dwelling on the past or worrying about the future - so we get more out of the day-to-day. It can also help us identify what we're grateful for, which has been proven to help boost your happiness levels!  Click here to download and print the calendar.

Preventing Burnout: March SLUSD Wellness Workshop Even in a traditional school year, the month of March is a long one for all of us in public education. As we approach the one-year anniversary of our transition to distance learning, it may be challenging to remember why we all took on our work in the first place. Are you feeling overwhelmed, emotionally drained, and unable to meet constant demands? Are you losing the interest and motivation that originally led you to your current career? This wellness session is for YOU! Please join us! Thursday, March 25 from 3:30-4:30 Zoom link: https://slusd-us.zoom.us/j/86506044316

It's YOUR turn! All SLUSD Employees are Eligible for COVID-19 Vaccinations! Vaccinations are available for you as Phase 1b education workers and we are hearing many of you have already taken this essential step to ensure your health and wellbeing. Reports from the efficient Oakland Coliseum mega vaccination site have been very positive, so keep checking https://myturn.ca.gov/ for the daily batches of appointments being released. If you would like information from the Alameda County Office of Education about vaccination appointments, look for an email from Dr. Kevin Collins that was sent Friday, February 26. If you did not receive it, please email communications@slusd.us. We are committed to supporting any employee that wishes to get vaccinated. With over 63 million doses administered in the US alone, if you have not gotten vaccinated out of a concern for vaccine safety, we point you to this safety information from the Centers for Disease Control (CDC). Help protect yourself and others by getting vaccinated!

What is the International Day of Happiness? It’s a day to be happy, of course, and it is on March 20! Since 2013, the United Nations has celebrated the International Day of Happiness as a way to recognize the importance of happiness in the lives of people around the world. How can you celebrate? Explore one of these 5 science-backed ways to boost your own happiness - especially since we know that happiness is contagious, in a good way for once!

What is Your Purpose in Life? A daunting question, right? But your answer may say a lot about your well-being. Studies link a sense of purpose to better physical and mental health. How strong is your sense of purpose? To find out—and discover steps for strengthening it—take this quiz. Take the Quiz here

SLUSD STRS Retirement Seminar Ever wonder how you will be able to retire? Or if you are adequately prepared financially? Then this is the learning opportunity you have been looking for! Planning for retirement is an ongoing process and more effective when you start early. With the right resources, you can get ready sooner than you think.   Whether you are starting to plan or increasing your current contributions, this seminar will help you take your next steps towards your financial future and retirement.  This session will be particularly geared towards early and mid-career CalSTRS members.   SLUSD STRS Retirement Seminar Tuesday, March 16 from 3:30 to 4:30 PM Join Zoom Meeting: https://slusd-us.zoom.us/j/84892725575 

Daylight Saving Time Sleep Tips We "spring forward" on Sunday, March 14! In the days and weeks leading up to time changes, you can prepare yourself for the adjustment by taking the following precautions: Practice Good Sleep Hygiene: Sleep hygiene refers to practices that can influence sleep for better or worse. In order to ease the transition of the time change, you should avoid caffeine up to four hours before bedtime. Also, refrain from consuming alcohol before bed. While drinking can cause you to feel sleepy initially, alcohol also causes sleep disruptions and leads to poor sleep quality. Heavy dinners and snacks before bedtime can also negatively affect how well you sleep that night. Establish a Consistent Sleep Routine: Going to bed and waking up at the same time each day – including the weekends – is a healthy sleep hygiene practice that can also prepare you for time changes. Make sure you get at least seven hours of sleep each night before and after transitioning to or from DST. Gradually Alter Your Bedtime: Two to three days before the transition between Standard Time and DST in early March, sleep experts recommend waking up 15-20 minutes earlier than usual. Then, on the Saturday before the time change, set your alarm clock back by an additional 15-20 minutes. Adjusting your wake-up time can help the body make a smoother transition when the time change occurs. Spend Time Outdoors: Since natural light is a driving force behind our circadian rhythms, exposure to sunlight can alleviate feelings of tiredness during the day that often accompany time changes. Spending time outside during the day also suppresses the production of melatonin, a hormone released in the evening to help you feel tired and ready for bed. Nap in Moderation: People who experience sleep debt as a result of DST may find some relief by taking short naps during the day. These naps should never exceed 20 minutes in length; otherwise, you may wake up feeling groggy. Rather than adjusting your wake-up time on Sunday morning immediately following a time change, consider a nap that afternoon instead. Ref: https://www.sleepfoundation.org/circadian-rhythm/daylight-saving-time

SLUSD Pet of the Month Benny, June, & Van Gough Alvarez These cuties are always within inches of Washington Elementary Principal Elisa Alvarez's monitor during work from home days! In true Alvarez form, they are all rescues. We want to see your pets and hear their stories! Send your photos to communications@slusd.us and share the love and licks today!

Stretches to Do at Work Every Day Work-related disorders aren’t just limited to heavy manufacturing or construction. They can occur in all types of industries and work environments, including office spaces. Research shows that repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders. The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you’re pressed for time, there are even certain stretches you can do at your desk. Click here for a tutorial on working out those computer kinks.

Take a Self-Compassion Break Challenge yourself with a 5-minute strategy to build healthier ways to deal with stressful situations. Read more here.

Spring Roll Bowls With Sweet Garlic Lime Sauce Spring Roll Bowls – basil, mint, rice noodles, fish sauce, brown sugar, lime juice, and whatever other protein and veggies you have on hand! Easy to make meatless! INGREDIENTS FOR THE SWEET GARLIC LIME SAUCE: 3 cloves garlic 2 tablespoons rice vinegar 1/4 cup agave or brown sugar 1/4 cup fish sauce 1/3 cup lime juice 1/3 cup vegetable oil FOR THE BOWLS: Rice Noodles Basil, Mint, and Cilantro (plz use all three – they’re so good together!) Serrano Peppers Chopped Peanuts Avocado Veggies –> like carrots, bell peppers, and cucumbers Protein –> like shrimp, tofu, chicken (optional) INSTRUCTIONS SAUCE PREP: Pulse the sauce ingredients together in a blender or food processor. NOODLE PREP: Cook your rice noodles by soaking them in cold water for about 30 minutes. When they’re softened, transfer to a pot of boiling water for just a minute or two before quickly draining again. VEG PREP: Mince the herbs, slice the serranos, and peel or julienne cut the vegetables. BOWL PREP: Toss the noodles (hot or cold! your choice!) with the sweet garlic lime sauce and all the other ingredients.

Vegan Peanut Butter Cookies Easy to make and easier to eat, vegan peanut butter cookies made in 1 bowl with peanut butter, flour, sugar, vanilla, and almond milk are the best! INGREDIENTS 1 cup natural peanut butter (270g), creamy or crunchy (or almond butter) 1 cup coconut sugar or pure cane sugar* (192g) 6 tablespoons almond milk, room temp 2 teaspoons vanilla extract 1 cup flour 1 teaspoon baking soda generous pinch of mineral salt (only if nut butter is unsalted) INSTRUCTIONS Preheat the oven to 350 degrees F. Line a cookie sheet with a silicone mat, parchment paper or leave ungreased. Make the dough: In a large bowl, add the peanut butter and sugar and mix until creamy. Stir in the almond milk and vanilla. Next, add the flour, baking soda, and salt, mix to combine. The dough will be tough to stir, using your hands to mix it together will be easier. Roll and flatten: Using a 1.5 tablespoon scooper, scoop out the dough and roll into balls, about 1 ¼ inch. Place the balls of dough about 2 ½ inches apart on a baking sheet. Using the back of a fork, flatten in a crisscross pattern. Optionally, sprinkle with sugar or coarse salt. Bake: Place in the oven and bake for 10 – 13 minutes (13 minutes will yield a crispier cookie that’s tender inside). Let cool a few minutes, transfer cookies to a wire rack, and repeat with the remaining dough. Makes 20 – 24 cookies.

San Leandro Unified School District | communications@slusd.us | www.slusd.us