duluthmn.gov
THE CITY OF DULUTH, MINNESOTA

Bridge to Wellness

 

SEPTEMBER - BACK TO ROUTINE

For those of you who have children, it seems like heading back to school helps get everyone back into a routine.  Even if you don't have kids, the fall-time seems to get us into a daily rhythm, sometimes for better and sometimes for worse. 

Take this fall to establish a pattern of healthy eating, regular exercise, time for your mental health and quality sleep. Here are some quick tips to consider: 

1. Take it one day, one hour at a time. When thinking about trying to eat better, sleep better, be more physically active, etc - don't take it on all at once! Try to set one habit and stick to it. If it's choosing to be more active, schedule your workout time and stick to it.  If it's trying to reduce the amount of sugar in your diet, and your hang-up is soda, try to cut back by one, then 2 and so on. Don't do it all at once.

2. If exercise is your challenge, try something new! Sometimes the idea of going back to the same routine of the gym or the treadmill, etc., is about as appealing as watching paint dry.  But if you grab a friend or a co-worker and check out a new class, such as the Duluth Y's "Commit to Fit" class, or try a 30-minute kickboxing class at 9Round, maybe hit the trails for a mountain bike ride or hike! Try something different and you might find it will be just the ticket to get you started and enjoying "exercise."

3. Suffering from sleep deprivation? Sleep is crucial for recovery of any kind, whether that's physical, mental, etc., sleep can cure. But when you can't sleep or your job doesn't allow for you to achieve quality sleep, it is important to make it a priority to find ways to sleep well on your days off.

One of the biggest factors that play into poor quality sleep is technology. Shut off tv's, ipads, phones, devices that emit blue light at least a half-hour (ideally an hour) before you are trying to go to bed. You might feel as though you are "winding down", but a book, warm bath or hot cup of (decaf) tea, etc., are far more effective at allowing the mind and body to unwind naturally than the screen.

4. Try 2-5 minutes of some form of "meditation" - If stress or anxiety weigh you down, mini-meditation might be the place for you to start. This could be active or passive, but a chance to let the mind focus on the present, clear out the cobwebs, and set the stage for the day. There are many ways to meditate - but one important key is to focus on your breathing, making sure those breaths come from your diaphragm and not your chest, and it is easy to do in a few minutes. 

5. Start small - but start! It doesn't have to be life-changing, but if you are changing your habits one day, one moment at a time to be a healthier you - it very well could end up changing your life! 

Need some more help or ideas? Check out the Health Partners health library - they have a number of resources on any given health-related topic. You can also check out Sand Creek (our EAP) for ideas - they also cover a variety of topics related to healthy living. Click on the Work Life Wellness login, use duluthmn for the company id. Or contact your Wellness Coordinator, Angel Hohenstein at (218) 730-5201 or ahohenstein@duluthmn.gov for additional ideas or resources. 

 


 

  

LAKE SUPERIOR (BAYFIELD FOODS) CSA SPECIAL ORDERS STILL OPEN! - First of all for those of you who are new to this, CSA stands for Community Supported Agriculture. You’ll receive the freshest and tastiest produce you can ever imagine through a CSA (unless you have your own garden, and then it’s hard to compare), along with the option to purchase meats, baked goods and other locally sourced items.  The best part (in my opinion) is that you are supporting local farmers who use organic methods to raise their crops/animals/etc. Clean, real food. 

The City of Duluth is a drop-site for the Bayfield Foods/Lake Superior CSA and if you choose to order, you will be able to pick up your food box from City Hall on a weekly (or bi-weekly) basis.  We also receive a 5% discount for being a host. To learn more or place and order check out Bayfield Foods 


  

We are here to support you.  If you are contemplating quitting tobacco, there are many FREE resources available to help you:

 If you have questions about any of these services or would like additional information, please feel free to contact Wellness Coordinator, Angel Hohenstein at ahohenstein@duluthmn.gov or 730-5201

 


 

Upcoming Events/Activities 

ESSENTIAL OILS LUNCH AND LEARN - September 19th, in the Gold Room of the Library starting at noon. Come and learn about the benefits and safe application of essential oils. Certified Clinical Aromatherapist, Jan Tomaino, will be sharing all of the essentials of essential oils. 

 

NEW!!! MOVE OR BUST CHALLENGE - THE TRAIL EDITION - Check it out! We are teaming up as a City AGAINST the County to see who can exercise the most minutes - ALL ON TRAIL this year! That means - hiking/walking, running or biking (or if you are on a paved trail - roller-blading/skiing would be accepted as well), as much as you can this fall! All the details can be found HEREIf you are wondering where to start - there is a list of resources we put together for you HERE

 

Skin Cancer Lunch and Learn -  Wednesday, August 22nd, Heather Smith from Twin Ports Dermatology conducted a presentation on Skin Cancer Awareness and Prevention.  The powerpoint presentation is HERE

 

STAND UP PADDLE BOARDING - AUGUST 21st - Thanks to everyone who came out and braved the windy conditions! It was a blast and we will do it again! 

 

DIABETES PREVENTION PROGRAM  if you are at risk for Type 2 Diabetes or Cardiovascular Disease, this FREE program is for you! Classes began on September 28th, but there will be another round offered in the spring. The course is FREE, and is designed to help you establish healthy habits that will stay with you for life. Topics range from healthy eating, stress management, physical activity, sleep, and more. Angel is the Lifestyle Coach for this program. Contact her at ahohenstein@duluthmn.gov or 218-730-5201. 

 

 

Diabetes Prevention Program

What Is the Diabetes Prevention Program?  It is a lifestyle change intervention program where groups meet once a week for 16 weeks, then once a month for 6 months to maintain healthy lifestyle changes. During each session, a lifestyle coach will teach a lesson and lead a group discussion.

 For example, you will learn to:

  • Eat healthy
  • Add physical activity to your life
  • Manage stress
  • Stay on track when eating out

Am I at Risk for Prediabetes and Type 2 Diabetes?

You are at increased risk for developing prediabetes and type 2 diabetes if you:

  • Are 45 years of age or older;
  • Are overweight;
  • Have a family history of type 2 diabetes;
  • Are physically active fewer than three times per week; or
    • Ever had diabetes while pregnant which disappeared after the delivery (gestational diabetes) or gave birth to a baby that weighed more than 9 pounds.

If you think you may be at risk, a health care provider can do a blood test to see if you have diabetes or prediabetes. You may also take this quick test to determine if you are at risk. 

If I am prediabetic, how do I enroll?

Contact Wellness Coordinator, Angel Hohenstein at 218-730-5201 or email ahohenstein@duluthmn.gov to sign up or ask more question. 

When and Where will the class take place? 

Next class TBD. 

For more information regarding course curriculum please visit www.cdc.gov/diabetes/prevention 

 


 

VIRTUWELL  - By HealthPartners 

 

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Quit Smoking Today
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Wellness Committee Strategic Plan (PDF)

 

Angel Hohenstein

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Mission Statement
The mission of the wellness program is to enhance our lives through the benefits of life long wellness; by providing diverse programs that appeal to a wide range of peoples personal preferences and needs.

Vision Statement
To create a supportive environment that will reinforce a safe, healthy and well-balanced lifestyle; leading to healthier and productive lives.

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