Announcements

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner, and Ms. Seltzer or Ms. LaPonte, our Mental Health Counselors. To schedule an appointment, call 206-326-3037.

Upcoming Groups

Gender Sexuality Alliance (GSA) meets on Thursdays twice a month. Students can sign up at the front desk in the Wellness Center, with Ms. Marcelene at medorianrich@seattleschools.org or with school counselors Ms. McKinney, Ms. Pan or Ms. Weber.   Groups led by Ms. Weber.

April is National Humor Month

Why did a rubber duck cross the road? To see the rubber chicken! April is National Humor Month! Humor plays an essential role in our overall health. The ability to smile, laugh, and play is directly related to the way we express our personalities. It is one of our more redeeming qualities. The more we laugh at ourselves, the better suited we are for the world around us, too!

Jokes and general silliness help to increase our heart rate and blood flow bringing oxygen to our brain and vital organs. A sparkle dances in our eyes as hormones flood our bodies reducing pain and stress.

Can you imagine a world without laughter?

How to Observe #NationalHumorMonth

• Tell a joke or act silly for just a moment every day. Humor is contagious. Be prepared to smile!
• Watch a funny movie.
• Attend a comedy show.
• Just clown around!
• #Use NationalHumorMonth to share your fun with someone who needs their month brightened.

National Humor Month History Larry Wilde, Director of the Carmel Institute of Humor, comedian, and author founded National Humor Month in 1976 to share the therapeutic benefits of humor with the world. Learn more at the Humor Month website.

Washington Wellness Center

Did you know that Washington Middle School has a wellness center, convenient for your child’s medical care? The Wellness Center is open during the school year and available to all students. It provides students with health care and mental health counseling, regardless of a student’s insurance or ability to pay.

School-based health centers play a big part in the health, academic success, and graduation rates of students. These clinics send an important message to students that getting care is normal and healthy. And by bringing the services to where the students are, it allows sick children to get better so they can focus on learning.

Students in schools with these centers can be seen for standard preventive care — immunizations, asthma management, acne and eczema, women’s health care, treatment of common illnesses, sports physicals, and routine medical concerns such as headaches and cramps—in addition to mental health services.

The availability and convenience of these multidisciplinary clinics allows students to be diagnosed and treated quickly. If a student were to visit the clinic with a stomachache, for example, and the medical provider determined that the stomachache is a symptom of anxiety, the student could be referred to meet with the counselor.

Students can get great care at the Wellness Center. To access services, parents/guardian(s) need to complete a registration packet. Stop by the Wellness Center to get a registration packet or register online. Click here to access the Wellness Center Registration online consent forms:  

Please call 206-326-3037 if you have any questions and/or to schedule an appointment for your child.

Wellness Center Staff

• Jean Gorecki – Nurse Practitioner
• Stephanie Nash – School Nurse
• Julie Seltzer – Mental Health Counselor
• Sierra LaPonte – School Based Counselor
• K’ana Washington — Office Coordinator
• Marcelene Dorian-Richardson – Health Educator

Schedule an Appointment

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner, and Ms. Seltzer or Ms. LaPonte, our Mental Health Counselors. To schedule an appointment, call 206-326-3037.

Upcoming Groups

Gender Sexuality Alliance (GSA) meet on Thursday twice a month. Students can sign up at the front desk in the Wellness Center, with Ms. Marcelene at medorianrich@seattleschools.org or with school counselors Ms. McKinney, Ms. Pan or Ms. Weber.   Groups led by Ms. Weber.

March is National Nutrition Month

It’s March, and that means National Nutrition Month!  Each year in March, the American Dietetic Association sponsors this annual nutrition campaign.  National Nutrition Month is designed to bring attention and public awareness to the importance of making informed food choices and developing sound eating and physical activity habits.

This year’s theme is Fuel for the Future. It emphasizes eating with sustainability in mind. Below are some helpful tips to nourish yourself and care for the environment.

Eat with the environment in mind. Enjoy more plant-based meals or snacks, purchase foods with minimal packaging, buy foods in season and shop locally, when possible, start a container or backyard garden to grow food at home.

Stay nourished and save money:  Plan your meals and snacks, see what food you may have at home before purchasing more, use a grocery list

Focus on variety by eating a variety of foods from all the food groups:  Fruits and vegetables can be fresh, canned or frozen. Vary protein choices with more fish, beans and peas. Include at least three servings of whole grain cereals, breads, crackers, rice or pasta every day.

Incorporate more fruits, vegetables, whole grains and dairy into your diet with some of these tasty ideas:

• Try topping a pizza with peppers, mushrooms, broccoli, spinach, zucchini or pineapple
• Serve whole grain waffles, pancakes or French toast with fruits such as berries, apples or peaches
• Whip up a smoothie for breakfast or a snack using a variety of ingredients including low-fat milk, oat milk, soy or almond milk, frozen fruit and 100% juice
• Roll up roasted vegetables and low-fat cheese in a whole-grain tortilla for a healthy veggie wrap
• Top a baked potato with salsa, broccoli and low-fat cheese or beans
• Heat up a cup of tomato or vegetable soup for a quick snack
• Incorporate chopped or grated vegetables such as carrots, zucchini, or spinach into main dishes like lasagna or meatloaf
• Stock your fridge with fresh and ready to eat fruits and vegetables so you always have a quick and healthy snack or side dish on hand.

Covid-19 Q&A

“Ask Miss Rona” is a Q&A series started on Public Health’s Instagram to respond to community questions related in different topic areas of Covid-19. Questions come in from the public and are answered by subject matter experts in Public Health.

• Check out their Instagram at @kcpubhealth
• Public Health Insider website for more Miss Rona content
  • This blog is also available in Spanish

The Covid-19 booster and flu shot are available for free at the Wellness Center. If you are interested in your child getting the vaccine(s), a signed consent form needs to be completed by a parent/guardian(s). A Vaccine Consent form can be picked-up at the Wellness Center.

Sign-up for Sports Physicals

It’s time to get ready for spring sports — Co-ed Track, Boys Soccer and Girls Volleyball start in March.

Is your child interested in participating in spring sports? Sports are a wonderful way to help your child develop physical skills, get exercise, make friends, have fun, learn teamwork, learn to play fair, and improve self-esteem.

Did you know sports physicals can done at the Washington Wellness Center for registered students for free?  Sports physicals need to be scheduled at least 2 weeks prior to the start date of the sport, otherwise the physical may not be able to be completed in time for try-outs. Sports physicals are valid for 24 consecutive months.  

To access services, parents/guardian(s) need to complete a registration packet. Stop by the Wellness Center to get a registration packet or register online.

Access the Wellness Center Registration online consent forms

Please call 206-326-3037 if you have any questions and/or to schedule a sports physical.

Tryouts for Boys Soccer: March 21

Tryouts for Girls Volleyball: March 20

No tryouts for Co-ed Track. It is a NO cut sport. Practice starts on March 17

To find out more information about representing Washington Middle School on the court, the field, or the Park – please visit the Washington Middle School website Athletics page or contact the Athletics Coordinator:  Tom Townsend at tmtownsend@seattleschools.org

Wellness Center Staff

Jean Gorecki – Nurse Practitioner

Stephanie Nash – School Nurse

Julie Seltzer – Mental Health Counselor

Sierra LaPonte – School Based Counselor

Marcelene Dorian-Richardson – Health Educator

Announcements 

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner, and Ms. Seltzer or Ms. LaPonte, our Mental Health Counselors. To schedule an appointment, call 206-326-3037. 

Upcoming Groups 

Gender Sexuality Alliance (GSA) meet on Thursday twice a month. Students can sign up at the front desk in the Wellness Center, with Ms. Marcelene at medorianrich@seattleschools.org or with school counselors Ms. McKinney and Ms. Pan or Ms. Weber.   Groups led by Ms. Weber.  

February is American Heart Month 

Heart disease is the leading cause of death for both men and women in the United States. About 90 percent of middle-aged people and more than 74 percent of young adults have one or more risk factors for heart disease, such as diabetes, high blood pressure, high blood cholesterol, or being a smoker or overweight. Having multiple risk factors increases your risk for heart disease. 

Follow these heart healthy lifestyle tips with your friends, family, coworkers, and others in your community and you’ll be heart healthier for it: 

• Be more physically active. 
• Maintain a healthy weight. 
• Eat a nutritious diet. 
• Quit smoking. 
• Reduce your stress. 
• Get enough quality sleep. 
• Track your heart health stats. 

You don’t have to make big changes all at once. Small steps will get you where you want to go. 

Should I get an updated Covid-19 Booster?

There is an updated Covid-19 booster that targets Omicron variants. Anyone five and older can get one if they have completed their first vaccination series. Click on the link to read an article that is a featured post on the Public Health Insider blog to learn from an expert about the benefits of getting an updated Covid-19 booster. Should I get an updated booster? We asked an expert. – Public Health Insider 

• Locate a COVID vaccine clinic 
• Locate a flu vaccine clinic

Sign-up for Sports Physicals at the Washington Wellness Center!

Spring is just around the corner and the following sports will begin – Co-ed Track, Boyes Soccer and Girls Volleyball.  Is your child interested in participating in spring sports? Sports are a wonderful way to help your child develop physical skills, get exercise, make friends, have fun, learn teamwork, learn to play fair, and improve self-esteem.  

Did you know sports physicals can done at the Washington Wellness Center for registered students for free? Sports physicals need to be requested at least 2 weeks prior to the start date of the sport, otherwise the physical may not be able to be completed in time for try-outs. Sports physicals are valid for 24 consecutive months.  

To access services, parents/guardian(s) need to complete a registration packet. Stop by the Wellness Center to get a registration packet or register online. Access the Wellness Center Registration online consent forms:    

Please call 206-326-3037 if you have any question and/or to request/schedule a sports physical.  

To find out more information about representing Washington Middle School on the court, the field, or the Park – please visit the Washington Middle School website Athletics page or contact the Athletics Coordinator: Tom Townsend at tmtownsend@seattleschools.org  

Wellness Center Staff 

• Jean Gorecki – Nurse Practitioner
• Stephanie Nash – School Nurse  
• Julie Seltzer – Mental Health Counselor
• Sierra LaPonte – School Based Counselor
• Marcelene Dorian-Richardson – Health Educator  

Announcements 

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner, and Ms. Seltzer or Mrs. LaPonte, our Mental Health Counselors.  To schedule an appointment, call 206-326-3037. 

Upcoming Groups 

Gender Sexuality Alliance (GSA) meets on Thursday twice a month.  Students can sign up at the front desk in the Wellness Center, with Ms. Marcelene at medorianrich@seattleschools.org or with school counselors Ms. McKinney and Ms. Pan or Ms. Weber.   Next meeting dates:  January 12th and January 26th.  Groups led by Ms. Weber.  

Happy New Year!  A Time to renew! 

The year 2022 is now officially behind us however its impact will linger for a very long time. Most of us are totally drained from the hardships and challenges of last year. Unfortunately, 2023 didn’t come with a ‘magic switch’. Many people are  still facing challenges and hardships as we begin a new calendar year.  It’s OK if you are welcoming this year with uncertainty. The good news is you can make the decision to move forward with renewed energy and motivation.  You have the power to change your mindset to change the way you feel! Let’s explore a few simple habits you can change to help you reenergize and motivate your mindset for 2023.  

Start small  

Make resolutions that you think you can keep. If, for example, your aim is to exercise more frequently, schedule three or four days a week to exercise instead of seven. You don’t have to train for a marathon to be healthy.  Go outside even if it’s just for a few moments.  Exercise is one of the best ways to boost your mood.  If you would like to eat healthier, try replacing dessert with something else you enjoy, like fruit or yogurt, instead of seeing your nutrition plan as a form of punishment. 

Change one behavior at a time  

Unhealthy behaviors develop over the course of time. Thus, replacing unhealthy behaviors with healthy ones requires time. Don’t get overwhelmed and think that you have to reassess everything in your life. Instead, work toward changing one thing at a time. 

Talk about it  

Share your experiences with family and friends. Consider having a support group with family and friends to help reach your goals.  Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating. 

Don’t beat yourself up  

Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate a brownie and broke your nutrition plan or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track. 

Ask for support  

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Mental health counselors are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues. 

The new year is just beginning, and you have the opportunity to make the most of it!  Make a resolution to improve the way you feel.  

Don’t beat yourself up  

Perfection is unattainable. Remember that minor missteps when reaching your goals are completely normal and OK. Don’t give up completely because you ate a brownie and broke your nutrition plan or skipped the gym for a week because you were busy. Everyone has ups and downs; resolve to recover from your mistakes and get back on track. 

Ask for support  

Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Mental health counselors are uniquely trained to understand the connection between the mind and body. They can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues. 

The new year is just beginning, and you have the opportunity to make the most of it!  Make a resolution to improve the way you feel.  

Should I get an updated Covid-19 Booster? 

There’s an updated Covid-19 booster that targets Omicron variants.  Anyone 5 and older can get one if they’ve completed their first vaccination series.  Click on the link to read an article that is a featured post on the Public Health Insider blog to learn from an expert about the benefits of getting an updated Covid-19 booster.  Should I get an updated booster? We asked an expert. – Public Health Insider 

Locate a COVID vaccine clinic

Locate a flu vaccine clinic

New School Based Counselor at the Washington Wellness Center 

Hello Washington Huskies! My name is Sierra LaPonte. I am a new addition to the Washington Wellness Center. I have my Master’s in Marriage and Family Therapy from Antioch University, Seattle and I am excited to join the Washington Middle School family as a counselor in the Washington Wellness Center.  

Working with students has been both a personal and professional honor and privilege. It’s my goal to create an environment where students feel safe, understood, and welcomed. Additionally, I am passionate about helping students develop the skills they need to thrive academically and socio-emotionally. Outside of school, I enjoy spending time with my family and friends, practicing yoga, and eating good food.  Please feel free to contact me if you would like support for your student. I am excited for a wonderful school year! 

Wellness Center Staff 

• Jean Gorecki – Nurse Practitioner
• Stephanie Nash – School Nurse  
• Julie Seltzer – Mental Health Counselor
• Sierra LaPonte – School Based Counselor
• Marcelene Dorian-Richardson – Health Educator  

Here’s to a happy and healthy 2023!!   

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner, or Ms. Seltzer, our Mental Health Counselor.  To schedule an appointment, call 206-568-3327.

Upcoming Groups

Gender Sexuality Alliance (GSA) meets on Thursdays twice a month.  Students can sign up at the front desk in the Wellness Center, with Ms. Marcelene at medorianrich@seattleschools.org or with school counselors Ms. McKinney and Ms. Pan or Ms. Weber. Next meeting dates:  December 1st and December 15th. Groups led by Ms. Weber and Ms. Marcelene. 

RSV, Flu, and Covid in King County – What to know

Q:  Why is Public Health worried about RSV, flu, and COVID this winter?

A:  This fall there have been many RSV and flu cases, requiring emergency room visits – especially for young children.  We might also see more COVID cases and hospitalizations this winter as people gather indoors and new COVID variants spread.  These diseases can make young children, older adults, and other vulnerable people very sick, and overload hospitals and clinics.

Q:  What is RSV?

A:  RSV is a common respiratory virus that spreads every winter.  Anyone can get RSV, but his year we’re seeing a lot of cases in young children.  For healthy adults and older children, RSV can feel like a cold, with symptoms like runny nose, less appetite, coughing, and fever.  But it can be a very serious illness for babies, older adults, and others.

Q:  How can I protect myself and others?

A:  Stay home if you’re sick – even if you’ve tested negative for COVID-19 – because you may have flu or RSV.  Wear a high-quality, well-fitting mask in public indoor spaces and wash your hands often to help protect against all three viruses.

Q:  Should I get a flu vaccine and an updated COVID booster?

A:  Yes!  Getting your flu shot and updated COVID booster now will help protect you and avoid needing to visit the hospital.  People ages 5 years and older who had their last COVID shot at least 2 months ago can get the updated COVID booster.  Everyone ages 6 months and older should get a flu shot every year.  Unfortunately, there is no RSV vaccine available yet.

Find a COVID vaccine clinic  

Find a flu vaccine clinic 

Wellness Tip:  Mindful Eating During the Holidays

In anticipation of buffet-style eating or a big sit-down meal during the holidays, try your best to follow your normal meal routine including having breakfast. Trying to “save up” calories by not eating in the excitement of overindulging causes spikes and drops in blood sugar. Instead, if the main holiday meal is in the early to late afternoon, try the following tips to avoid over-eating:

• Have a regular breakfast and small snack with protein, fat, fiber, and carbohydrates.
• Try to remember when you’re at the main meal that there will always be leftovers!
• Eating smaller more frequent meals may be beneficial so try using a smaller plate during the main event, and then have another portion a few hours later.

To help stay balanced over the holiday season, try to practice mindful eating. Mindful eating helps you to enjoy your food and notice your hunger and fullness cues. To eat mindfully, try to be completely aware of all your senses as you eat: how does the food smell, how does it feel in your mouth, what does it look like, and how does it taste? When practicing this technique, try to avoid good vs. bad food thinking. Recognize that all foods are “good foods” if you are eating a healthy and moderate portion. This means you can enjoy your favorite slice of pie or dessert too! If the way that you eat does end up taking a detour for a few days here and there, try not to spend too much time worrying – instead focus on the celebrations with family and friends during this special time of year.

Wellness App:  BetterSleep:  Relax and Sleep

Being a good sleeper is the starting point to enjoying your day and getting the most out of it. The noise of the city or your wandering mind can leave you lying in bed for several hours without being able to fall asleep.
The Better Sleep app can be a great way to start a familiar nighttime routine, putting you at ease and helping you to fall asleep more easily.
The masking abilities of background sounds can once again help you to mask annoying noises such as the neighbors next door or the environment outside.

BetterSleep offers an unprecedented suite of features to help you create nightly habits to fall asleep and stay asleep:   Sleep sounds, brainwaves, and white noise: Explore a selection of more than 300 soothing sounds, music, beats, and tones to guide you to sleep.

Available on the Apple App Store and Google Play.

BetterSleep: Sleep tracker – App on Google Play

Better Sleep:  Relax and Sleep at the App Store

Happy Holidays,
Wellness Center Staff
Jean Gorecki – Nurse Practitioner
Stephanie Nash – School Nurse
Julie Seltzer – Mental Health Counselor 
Marcelene Dorian-Richardson – Health Educator
Elizabeth O’Meara – Office Coordinator

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner, or Ms. Seltzer, our Mental Health Counselor.  To schedule an appointment, call 206-568-3327. 

Upcoming Groups 

Gender Sexuality Alliance (GSA) meets on Thursdays twice a month.  Students can sign up at the front desk in the Wellness Center, with Ms. Marcelene at medorianrich@seattleschools.org or with school counselors Ms. McKinney and Ms. Pan.   Next meeting dates:  November 10 and November 17.  Groups led by Ms. Weber and Ms. Marcelene.   

Is it Covid-19 or Flu? 

It’s that time of year when we experience more respiratory illnesses like colds, flu and now Covid-19.  It’s important to get a flu shot and the new Moderna and Pfizer Covid-19 Bivalent Boosters.  Flu shots and Covid-19 Bivalent Boosters  are free for students at the Wellness Center.  Please call the Wellness Center to schedule an appointment.  

Covid-19 and the flu have similar symptoms such as fever, cough, fatigue, sore throat, muscle pain or body aches.  However, loss of taste or smell is unique to Covid-19.  

Updated boosters also are available at Public Health’s Auburn Mall and Bellevue-Eastgate vaccine clinics and other health care providers, clinics, and pharmacies. 

Wellness Tip:  A 5-Minute Gratitude Practice 

November is National Gratitude Month, a time to celebrate and give thanks.  This 5-minute mindfulness practice cultivates gratitude for life’s small delights as you move through the senses.  

1. Use the breath to anchor yourself in the present moment. Our minds are always so easily pulled to busyness. Bring particular attention to feeling the breath, or something in the body, as you bring your shoulders down and orient your attention toward gratitude. 
2. Next, bring to mind a sight you are grateful for. Move through your senses and find one thing to start with that you appreciate that comes to you from the world of sight, if you have this available. It could be a color…a shadow…a shape…a movement. Remember, it will never be like this again. What do you see right now, and can you feel grateful that you get to see this, whatever it is? 
3. Now, shift to a scent you appreciate. As you continue to work with your senses, now take time to tune in with appreciation to an aroma. What do you notice? What about that glorious or interesting or subtle smell is making you smile? It could be gratitude for something familiar: a scent that brings comfort, upliftment; or maybe it’s something you’ve never smelled before, and it just piques your curiosity, ignites you, enlivens you. 
4. Moving on, tune into any sounds around you. Allowing the world of smell to gently recede into the background, on an in-breath, shift your attention to your ears and the world of sound. Maybe notice what it feels like to really listen. How many sounds can you notice, and can you feel grateful that you’re able to experience sound, if you are? What can you notice about these sounds—far away? close? Perhaps you could play a piece of music that brings you joy, and have gratitude that it’s so available? Or maybe it’s the sound of children laughing, the sound of loved ones breathing, the sound of the beating of your own heart. 
5. The world of touch and texture beckons us next. We find so much to be grateful for in touch! If there’s someone near who you can hug or who can hug you, notice how this makes you feel filled with gratitude for the joy of human contact. Or perhaps you have a beautiful pet that you can stroke and cuddle, or some lovely material with a texture that feels warm to the touch, soft, evocative. Let your senses ignite your gratitude! There’s so much to be appreciative of. 
6. Shift to noticing and appreciating objects around you. Now take a moment to look around: Look down, look up, and from side to side. Appreciate how much effort must have gone into anything at all you own or use. Someone conceived of the need and many people worked on the details of the design. Much care even went into the packaging to deliver your item to you safely. What do you feel when you let yourself be grateful that all that talent went into making your life a little easier? 
7. As you end this practice, carry this attitude of gratitude with you. One last little grateful tip: Why not offer your thanks to each person who does anything at all for you today? Even if it is their job to help you? When you’re grateful, when you let your heart open up and be filled with appreciation, notice how being grateful makes you feel. 
8. Close with gratitude. We are so grateful that you tuned in to this gratitude practice, and we appreciate your time, your effort, and your energy to be present, awake, and alive to your precious life. Have a beautiful day! 

Wellness Apps for Being Grateful  

Below are two apps that can support a gratitude practice.  They both prompt you to log something every day that makes you feel grateful:  

Gratitude Journal 

Gratitude Journal The Life-changing App on the App Store (apple.com) 

Gratitude 365 

Gratitude Journal

Have a safe and healthy November,

Wellness Center Staff 

Jean Gorecki – Nurse Practitioner

Stephanie Nash – School Nurse  

Julie Seltzer – Mental Health Counselor

Marcelene Dorian-Richardson – Health Educator

Elizabeth O’Meara – Office Coordinator 

Schedule a Wellness Center Appointment

Students can be seen at the Wellness Center by Ms. Gorecki, our Nurse Practitioner or Ms. Seltzer, our School Based Counselor.

To schedule an appointment, please call 206-568-3327.

Upcoming Groups

The Gender Sexuality Alliance (GSA) will be starting up in October.

Please sign up at the front desk in the Wellness Center, with Ms. Marcelene medorianrich@seattleschools.org or with school counselors Ms. McKinney and Ms. Pan.

Recommended Vaccines

The following vaccines are recommended for Preteens and Teens. Students can check their immunization status at the Washington Wellness Center.

• Meningococcal
• HPV
• Covid-19
• Tdap (required by SPS)
• Flu

Register your child for services at the Wellness Center.

Wellness Tip: Mindful Walking

Meditation is about slowing down and being present for your life as it is right now, without trying to change it in any way. You’ll be glad to know that mindfulness is not all about closing your eyes and focusing on your breath all day long. Some people use walking meditation instead of breathing meditation.

All you do in walking meditation is walk and focus on the sensation of walking. That is your focus as opposed to your breath. Walking is generally a pleasant and relaxing experience for both mind and body, and an excellent way to release stress or restless energy. You can begin by focusing on your legs, feet or your whole body. It isn’t the walking speed that matters so much as focusing fully on the activity.

Some people find it helpful to slow their walking and pay attention to each part of each step while others need to speed things up. Just go with whatever feels right to you. If your mind wanders from the focus, notice where it has gone, then respectfully escort it back to the walking.    

Wellness Recipe:  White Chicken Chili

This month’s recipe is from Marcelene Dorian-Richardson, Health Educator at the Wellness Center.

When I’m not in the office, you can find me hiking the great outdoors, playing competitive tennis and spending time with my family. I have two daughters – ages 18 and 20.  They keep me busy! I also love food but the last thing I want to do is put a lot of effort into my cooking.  I do think about staying healthy with easy recipes.

Fall is the season for soup and being lazy. Here’s a white chicken chili recipe that you can set and forget in a crockpot, or simmer on the stove. Pro tip:  I use Greek yogurt instead of the sour cream.  If you’re not a fan of one ingredient, swap it out for one of your favorites. Eat it all week, or freeze some for later, you really can’t go wrong.

White Chicken Chili recipe