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August 2019 Volume 2, Issue 8
Sponsored by: Wellness Committee
Highway to
Well & Safety MEDITATION FOR INFLAMMATION There are different types of inflammation. However, metainflammation is described as, “like
having embers burning deep within your body.” This chronic pain spreads quietly, and it af-
fects arteries and some organs by disrupting their normal processes.
Triggers for metainflammation has a correlation with cost of living. Why? Because it involves
processed, packaged, and fast foods, obesity, lack of fruits and vegetables, little sleep, pollu-
tion, chemicals, and social issues that include inequality and economic insecurity.
Diseases like diabetes, arthritis, asthma, IBS, depression, chronic anxiety, and some forms of
cancer can have an inflammatory reaction. So, along with eating well, reducing stressors, exer-
cise, the practice of mindful meditation has shown that it helps.
In fact, meditation doesn’t just only show that it decreases inflammation, it also may be a key
in preventing inflammation from happening in the first place. In a 12 week study performed
by Dr. Parneet Pal, Chief Science Officer at Wisdom Labs in San Francisco, stated that its
participants showed significant lower inflammation and an increase in immunity.
There’s been a continuous push that mindful meditation can be a key in helping us improve
the quality in various aspects of our lives. Ten minutes of meditation a day is all it takes to
start seeing a positive impact in our health. And, believe it or not, there is no right or wrong
way to do it. There are numerous free apps that can help you get started and books as well.
Help yourself with preventing and/or coping with inflammation along with other types of pain
by setting aside ten minutes to focus on you.
Reference: Altshul, Sara. “Cooling the Flames of Inflammation.” Mindful, Aug. 2019, pp.
20–24.
DANE COUNTY EVENTS
Dane County Land & Water has many events that can be of interest like festivals, events, &
even volunteer opportunities. Here are a few:
Aug. 6—Yoga in the Park at Lussier Family Heritage Center
Aug. 10—Stargazing at Donald Park
Aug. 10—2nd Annual No Fear All Fun 5k Run/Walk at Lake Farm County Park
Aug. 16—Lil’ Explorers—Lussier Family Heritage Center
Reference: https://www.countyofdane.com/Event/Home?month=8&year=2019
INSIDE THIS ISSUE
BookMark ............................. 2
Lacking Energy? ................... 2
Shrimp Boil Skewers w/ Corn, Sausage & Potatoes ............... 3
Tomato Salad w/ Herbed Ri-cotta & Balsamic Vinaigrette 3
Natural Benefits of Lemons . 4
5 Myths About Food Safety .. 4
Detox Your Life ..................... 5
Brain Games ......................... 6
SPECIAL POINTS OF INTEREST
Last Month’s Winners Carrie Pomije Rebecca Lynch Jennifer Pittman Jessica Krueger Barb Daubner
PulsePoint Don’t forget to download and send us a screenshot.
“A lot of pain that we are dealing with are really only thoughts.”
Sometimes we feel drained and we’re not sure
what could be causing it. Here are a few things
that could be affecting you without realizing.
Hannah Harper at Health Magazine details
five scenarios. Here are three of them.
Your Posture Isn’t Perfect
It’s hard not to slouch,
especially, when you have a
desk job. A physical thera-
pist states, “slouching puts
your vertebrae in an unbal-
anced position, and that
causes strain on both sides of your back.”
Hunching also makes you feel tired faster
because it changes your breathing; it prevents
your lungs from fully expanding.
A remedy would be to do wall squats to
straighten up. Your knees are to be at 90 de-
grees. This will help realign your spine. Bring
your shoulders down and back and hold for 10
seconds.
You Suffer from the Sunday Scaries
Usually the weekend is seen as a time to re-
fresh and replenish energy. However, when
Sunday rolls around, the stress of Monday and
all of the meetings, and lists of things to do
piles up.
This anxiety is usually due to
overthinking. Instead of
thinking negatively, give your-
self permission to relax and
believe that things will go well
for the upcoming week. Deal
with work on Monday. If you’re going to waste
your day off on work, then what’s the point of
having that day off?
You Don’t Get Enough Iron
Iron helps cells generate energy. It isn’t a nu-
trient we can get much from plants because
it’s more prominent in meat.
A few ways to increase the
absorption of iron from food
is by combining iron-rich
foods with other vitamin
sources like vitamin C.
For example, sauté spinach with bell peppers
to increase it’s iron-richness. For a snack, you
can pair dark chocolate with strawberries.
There can be many reasons for feeling drained
of energy. Sit down and pay attention to what
could be causing it.
Reference: Health Magazine. July/
August Issue. Page 78
BOOKMARK
LACKING ENERGY?
Stranger in the Mirror:
The Scientific Search for the
Self
by: Robert Levine
A psychologist talks about a
scientific theory regarding
the “self” and what it consists
of.
Fifty Things that Aren’t
My Fault: Essays from
the Grown-Up Years
by: Cathy Guisewite
The creator of the cartoon
“Cathy”, comes at us with
humor to remind us that we
all do stupid things.
Lightly: How to Live a
Simple, Serene & Stress-Free
Life
by: Francine Jay
The author talks about
dumping the burden of
objects, stress, and emotional
baggage.
MANAGE YOUR PAIN
Did you know that there is now an
app that can help people with
chronic pain?
Ouchie is an award-winning app
that offers support, gives infor-
mation, and helps motivate people
that are dealing with pain.
It helps you track your pain, which
would be easy to show to your
doctor, it has a community where
you can talk to others who are
affected, has meditations, and
even healthcare professionals who
could offer advice and guidance
Reference: Health Magazine.
July/August issue. Page 10
2
SHRIMP BOIL SKEWERS W/ CORN, SAUSAGE & POTATOES
INGREDIENTS:
6 tbsp. unsalted butter
1 tbsp. chile powder
2 tsp. smoked paprika
1 tsp. garlic powder
1 tsp. freshly ground black pepper
1/2 tsp. dried thyme
1/2 tsp. dried oregano
1/4 tsp. cayenne pepper
1 pinch red-pepper flakes
1 lb. baby potatoes
1 lb. unpeeled shrimp
1 lb. smoked andouille sausage, sliced
4 ears corn, each cut into 4-6 pieces
Salt & freshly ground black pepper
1/4 cup chopped fresh parsley
1 lemon, cut into wedges
DIRECTIONS:
1. Make the Cajun butter: In a small
pot, melt the butter over medium heat.
Stir in the chile powder, paprika, gar-
lic powder, black pepper, thyme, ore-
gano, cayenne pepper and red-pepper
flakes; heat for 30 seconds to 1 mi-
nute. Set aside.
2. Cook the potatoes: Put the pota-
toes in a medium pot and add enough
water to cover by 1 inch. Bring to a boil
and cook until just barely fork tender,
7 to 8 minutes. Drain.
3. Assemble the skewers: Arrange 3
shrimp, 3 pieces of sausage, 3 potatoes
and 2 pieces of corn on each skewer.
4. Brush each skewer generously with the
Cajun butter and season with salt and
pepper. Working in batches, cook on a
preheated grill or grill pan until nicely
charred on both sides, 4-5 minutes per
side
5. Serve immediately, garnish w/ parsley
and lemon wedges.
TOMATO SALAD W/ HERBED RICOTTA
& BALSAMIC VINAIGRETTE -MYRECIPES
INGREDIENTS:
1 1/2 tbsp. extra-virgin olive
oil
1 tbsp. balsamic vinegar
3/8 tsp. kosher salt, divided
3/4 tsp. freshly ground black
pepper, divided
2 garlic cloves, minced
1/3 cup part-skim ricotta
cheese
2 tbsp. minced fresh basil
2 lbs. heirloom tomatoes, cut
cross wise into 1/2 inch slices
1/4 cup torn fresh basil leaves
DIRECTIONS:
Combine oil, vinegar, 1/4 tsp. salt,
1/4 tsp. pepper, and garlic in a
bowl, stirring with a whisk. Com-
bine ricotta and 2 tsp. minced basil
in a bowl, stirring with a whisk.
Arrange tomato slices on a platter;
sprinkle with remaining 1/8 tsp.
salt, remaining 1/2 tsp. pepper, and
1/4 cup torn basil leaves. Drizzle oil
mixture over salad. Dollop ricotta
mixture evenly over tomato slices.
Recipe from PureWow
3
Nutrition of Spicy Cajun Butter: 111 calories, 12 g fat, 2 g carbs, 1 g protein
Nutrition of Skewers: 418 calories, 24g fat, 30g carbs, 23g protein, 5g sugars
VOLUNTEER IDEA #1
Many homes around the US have
pets. However, animal shelters
around the nation also have many
“pets”.
Every year, hundreds and thousands
of animals are surrendered, born, or
rescued and sent to an animal shel-
ter. In fact, some shelters are so inun-
dated, that they continuously move
animals around to accommodate, or
worse yet, put down.
Did you know that volunteering at
animal shelter has its rewards? Here’s
how:
Save lives. Many shelters
aren’t no-kill because of staff
shortage. If you volunteer, you
help save the lives of animals
and help them find their forever
homes.
Feel better. It’s been continu-
ously stated that spending time
with an animal has many health
benefits. Petting an animal
relieves stress, can lower blood
pressure, and walking/playing
with a dog can help with weight.
Not to mention that bonding
with an animal can also help
with loneliness and having a
sense of purpose.
Become a disheartened
animal’s light. Many of
these animals have been aban-
doned, picked up from the
streets, or may even have
chronic issues. By spending
time with animals, you show
them love, hope and support
and even help with their behav-
ior towards people.
These are only a few rewards. If you
wish you could have a pet, but can’t,
this option could help fill that void. If
you’re interested in getting a pet, but
not sure what type of pet, you could
benefit from this.
All in all, helping those in need is
beneficial to everyone. It creates a
more encompassing and empathetic
society.
Reference:
http://petsintexas.org/5-personal-
benefits-that-come-with-volunteering
-at-an-animal-shelter/
https://www.onegreenplanet.org/
animalsandnature/reasons-to-
volunteer-at-your-local-animal-
shelter-or-sanctuary/
THE NATURAL BENEFITS OF LEMONS
There are many stories about how food should and shouldn’t be handled. Here are a few de-
bunked myths you should know about.
1. You don’t have to rinse organic produce. Truth is you should be r insing all of
your produce. Many still have soil trapped on them along with germs and bacteria from
people that are handling them before you get to bring it home. Giving it a good rinse and
patting dry with a clean cloth is sufficient.
2. Food microwaved in plastic becomes toxic. This depends on the container .
Some plastics are in fact ok in the microwave. It’s important you check if it is “microwave
safe” or if it has the wavy line symbol at the bottom.
3. Food can be frozen indefinitely. No. Not because of safety, but because of quali-
ty. Blueberries can be frozen for up to a month, but a ham can only be frozen for up to two.
To know what’s okay and for how long, download the USDA Food Keeper app.
4. Moldy cheese is okay to eat if you cut away the mold. It is actually best to toss it
out. Mold can be a sign of toxins having spread throughout. Soft cheeses like Brie and Ricotta
need to be tossed if there’s mold. However, Cheddar, parmesan, and provolone can be okay if
you cut the mold off with a one-inch border.
5. It’s safest to wash chicken before cooking. This is a no. Rinsing raw chicken or
any meat means that you could be cross-contaminating within splashing distance like the
sink, counter, utensils, nearby foods, and more. It’s always important to cook food at the
proper temperature.
Reference: Prevention Magazine. August 2019 issue. Pages 58 -61
Lemons aren’t only for garnishment, they are
actually very beneficial for your health.
They can stabilize your appetite. It
has the ability to prevent spikes in hunger.
If for some reason you’re still hungry after
eating, mix 1 cup of warm water with the
juice of 1/2 lemon, pinch of lemon zest,
and a drizzle of honey.
Boost your energy. There are two
vitamins in lemons that help: B & C. Vita-
min C helps absorb iron. Vitamin B helps
assist with energy production. To help,
blend one slice of lemon (w/ peel), add
water, and freeze in ice tray. Use the ice
cube as a water refresher or in a smoothie
with kale.
It protects cells. It should be added
to fish, scrambled eggs, and many other
things. The vitamin C power is a strong
antioxidant that counteracts cell damage.
Vitamin C also helps to synthesize collage,
which in turn helps with healing cuts and
scrapes.
Reference: Prevention Magazine. Au-
gust 2019 Issue. Page 25
TIME FOR A BOOST?
5 MYTHS ABOUT FOOD SAFETY
Sip Green Tea—the caffeine in it gives a mental and physical pick me up with reduced symptoms of caffeine rush.
Munch on Protein—if you’re stressed, stay away from carbohydrates and grab some nuts, seeds, or low-sugar protein bar
Get your Vitamin B—Much needed for energy production, so it’s good to have a side of grains, fruits, veggies, eggs, or dairy.
Move, Move, Move—exercise can help increase your energy level. So, take 30 minutes or a brisk walk
Reference: Prevention Magazine. August 2019 Issue. Page 15. 4
DANE COUNTY IMPORTANT INFO
Narcan– It is covered on our
formularies. Here are the links to
get without a prescription.
Map to get w/out prescription
https://www.dhs.wisconsin.gov/
opioids/naloxone-
pharmacies.htm
Where friends/family can pick up https://www.dhs.wisconsin.gov/opioids/standing-order.htm
Emergency Contacts– Update your information on www.connect2dane.com . Click on the “Employee Area” and then “Emergency Contact.” It’s im-portant that we have everyone’s information.
DETOX YOUR LIFE
Clearing away those things that clutter up your
mind, body, and life, can be very refreshing and
necessary. That’s because it can help with your
overall health in various ways.
Detox Your Space—Disorder can seri-
ously stress you out. Studies have shown
that cluttered environments can lower self-
control and affect physical health.
So, clear out the piles of shoes, clean the
bathroom, properly dispose of all of those
half used bottles. Spend around 20 minutes
clearing out a space at a time. Also,
go for the more environmental friendly
products like: Seventh Generation, Whole
Foods 365 Everyday, and Dr. Bronner’s.
Reorganize your kitchen. Put the unhealthy
food in the back of the cupboard and bring
forth the healthier. Instead of a cookie jar,
make it a fruit bowl.
Detox Your Mind—Half of Americans
feel lonely, around 40% are more anxious
than the year before. This type of thinking
has an overall affect on our physical state.
Talk to a therapist. Remember, here at
Dane County we have the EAP. If you feel
that that option could work for you, try:
Filling up your calendar with lunch dates,
join a book club, or volunteer for around 2
hours a week. Organize your anxieties with
jotting down your list and setting time
aside to worry about them. Acknowledging
them can help prevent them from hijack-
ing your brain. Finally, exercising is as
nearly as effective as medication or psycho-
therapy.
Detox Your Phone—The average person
spends around 16 hours a week on their
phone and this can cause eyestrain, sore
thumbs, poor posture, and achy back.
Starting with small changes can help you
on many levels. During mealtimes, every-
one should set their phones in a bowl that’s
away from the table. Try moving your
phone charger into another room, so your
phone doesn’t get close to your bed.
Quiet your alerts so that you’re not con-
stantly buzzing and lighting up with every
news and social media report. Set a time
limit by weaning yourself by 15 minutes at
a time so your brain gets used to not check-
ing your phone.
Reference: Rockwood, Kate. “Detox Your Life!”
Prevention, Aug. 2019, pp. 34–39.
GENERAL INFORMATION
RETIREMENT
WRS has videos that may help you. They’re categorized by: New Employee, Mid Career, and Nearing Retirement. To access: etf.wi.gov. Go to members, scroll down, and click on “Online Video-road to
Retirement.”
ER VS URGENT CARE Always keep in mind that before you go to the ER or even Urgent Care, assess your situation and find out
if a Virtual Visit could be the option. They are fast, convenient, and are free for in network providers.
REIMBURSEMENTS Don’t forget to look at the various types of reimbursements Dane County has to offer. Also, you can get
reimbursements in the form of gift cards from Dean Health Plan.
DANE COUNTY DIRECTORY Americans w/ Disabilities: Richard Johnson 608-267-1520
Anthem Vision Customer Care: 1-844-226-2849
Bus Passes & Rideshare: 608-266-7433 Dean Customer Care Center: 800-279-1301
Deferred Compensation: Alicia Stingley 608-215-4104
Delta Dental Customer Service: 1-800-236-3712 Direct Deposit: Lea Kuqo 608-283-1230
Employee Assistance Program: 608-280-2644
Employee Trust Funds/Wisconsin Retirement System: 608-266-3285/608-266-3286 Flex Spending: Cathy Lippart 608-266-4116
FMLA/LOA: Deb Henke 608-266-9025
Health, Dental, Retirement Enrollment: Carol Cady-Severson 608-266-4081 Public Service Loan Forgiveness: Cathy Lippart 608-266-4116
Reclassification/Reallocation: Alex Hauri 608-266-4794
Wellness: Katelyn Thurs 608-266-4649 Workers Compensation: Scott Teuscher 608-267-1555
Dane County Employee Relations 210 Martin Luther King, Jr. Blvd Room 418 Madison WI 53703
Phone: 608-266-4125 Fax: 608-266-4425 E-mail: em ployee-relations@countyofdane.com
All rights to the images used within this
newsletter belong to their perspective
owners.
“To jump higher in any game, just press the button harder.”
Please circle the prize of your choosing:
(Please pick more than one. It makes it
easier due to limited quantities.)
Bike Lock (Black or Purple)
Wireless Headphones
Gray 3 pocket runners waist belt
Shaker bottle
Letsfit Water bottle
Infuser bottle
Strong by Zumba DVD
Flow Yoga DVD
1000 pc puzzle “Mountains on fire”
Coloring book + pencils
Amish Community Cookbook
Muscle Roller Stick
Practicing Mindfulness by Sockolov
Tasty: Latest & Greatest Cookbook
Activity Workbook
Evolution by Joe Mangianello
Please submit all entries to Employee Rela-
tions via inter–d (CCB-Room 418) or via
email employee-
relations@countyofdane.com. Entries must
be received by August 16th 10:00 a.m.
BRAIN GAMES
NAME: ________________________ LOCATION: ________________________
PUZZLE #1: UNSRAMBLE THIS!
6
Last Month’s Answers:
Puzzle #1: Puzzle #2:
Ton
LIST OF WORDS
POSTURE
BENEFIT
CELL
DETOX
PROTECT
VINAIGRETTE
SAFETY
ENERGY
VITAMIN
PAIN
INFLAMMATION
SKEWERS
YOGA
MINCED
ANXIETY
LEMON
IRON
MEDITATION
DISORDER
PRODUCE
PUZZLE #2: MARK 4 X
Can you place 4 Xs so that no X is on the same
row, column, or diagonal as any other X?
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