Sponsored by: November 2019 Wellness Committee Volume 2, Issue 11

Highway to Well & Safety

Seasonal Affective Disorder Inside this issue Fall is a time when the days get shorter and darker. This can also be the time when many people begin to 5 Shots that Adults Need ...... 2 show symptoms of Seasonal Affective Disorder, a.k.a. SAD. This mood disorder usually occurs at the same Herbed Slow Cooker Turkey ...... 3 time every year, usually when the seasons (especially fall and winter) change. Some symptoms, which can be dependent on whether you have Fall/Winter SAD or Spring/Summer SAD, can be: Slow Cooker Buttery Garlic Herb Mashed Potatoes ...... 3  Seasonal depression Money Talk...... 4  Daytime fatigue Employee’s Corner ...... 5

 Changes in sleeping patterns Brain Games ...... 6  Feeling agitated  Withdrawal from social situations and normal daily activity Special points of interest  Changes in eating habits, including food cravings and weight gain  Last Month’s Winners It’s normal and natural to feel some of these symptoms throughout our lives. It’s not a set for alarm. How- Courtney Doescher-Hino ever, if you notice that you are having symptoms regularly and/or around the same times every year you Erika Tecua may need to do something to help yourself. Terri Mulder Jamie Denman Please know that there are ways to make your mood and environment better. You can try to get some Michael Junik more sun exposure, take a midday walk, or try light therapy. If that doesn’t seem to work, then you may Jennie Dillenbeck need to talk to a doctor about other options, including prescription medication.  Mental Health Prize Winner Reference: Dawn McFarlane https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc- Valerie Hoodjer 20364651  Medicare Seminar https://www.verywellmind.com/treatment-for-seasonal-affective-disorder-2795570 January 25, 2020 2865 N Sherman Ave Madison WI Around Madison #608-261-9930 Must Register by: 1/15/20 November is quite the busy month. Check out what’s happening:

 Winter Art Fair off the Square—November 9 (9am-5pm) & 10 (10am-4pm) at Monona , $5  Wisconsin Dog Fair—November 10 (10am-4pm) at Alliant Energy Center (get free parking pass online)  Empower the Mind, Body, Spirit Wellness Expo—November 16 (10am-4:30) at Brassworks Goodman Center, free  Cave After Dark—Starting November 16 (goes through December 14) at Cave of the Mounds, $35  Dinosaur Adventure—November 16 (9am-8pm) & 17 (9am-7pm) at Alliant Energy Center, tickets start at $20 (other more expensive options avail)  Madison Turkey Trot 5k Run/Walk—November 28 at Alliant Energy Center, $36 (after 1/13 it’s $60) MedDrop

According to Safe Communities, last year, uninten- If you do not have a MedDrop near you, you may tional poisonings killed more Dane County residents dispose them in the trash and do notflush them than automobile crashes. down the .

Leftover and expired prescriptions and When disposing them in the trash, make sure you: over-the-counter medicines can be found in every Remove all labels that identify the materials household. Many are misused, abused, and also  disposed of improperly.  Render them unattractive by dissolving them in small amount of water/alcohol or by grind- There are numerous MedDrops located throughout ing them up and mixing them with coffee the city where you can drop off your unused or grounds or kitty littler. expired medication. You can get rid of the follow-  Put them in a second container or small plas- ing at the locations: tic bag and hide them in your trash.  Prescription medicine like pills, liquids, All medications collected by MedDrop are inciner- creams, powders & patches ated and disposed of in the most environmentally  over-the-counter medicine like pills, liquids safe method currently available. creams, powders & patches Reference: https://safercommunity.net/meddrop/  medications for pets, vitamins, medication samples, nebulizer solution, and inhalers

“My bed is a magical place where I suddenly remember everything I forgot to do.”

There’s an App for That 5 Shots that Adults Need The way we access information and Vaccines save not only the lives of young people, but 4. Human Papillomavirus (HPV) - Sexually the way we interact with each other adults as well. Here are a few shots for adults: transmitted disease that can cause warts on the genitals, mouth, and/or rectum. Often has been changing over the last few 1. Influenza—It is spread through airborne drop- symptomless, making it hard to catch. If left years. Technology has quite the grasp lets released by coughing, sneezing, talking, untreated, it can then become cancer. Effec- and merely breathing (which was recently on us. So, it’s important to adjust and tiveness: It is considered as close to 100% as discovered). Effectiveness: Varies from year to start using other methods to improve you can get. Who needs it: All women up to year, so it’s important to get annually. Who certain aspects of our lives. the age of 26 and men up to the age of 21. The needs it: anyone over 6 months old. The more more you know: The FDA approved for its use you know: If you say “I don’t get the flu,” Did you know that there are several for women up to 45, but insurance may not know this-only half infected get symptoms and apps out there that can help you with cover it. First dose is recommended at age11. you can still transmit it to others. sleep? Well, there are, several in fact. 5. Varicella (chickenpox) - if you’ve never had it 2. Tetanus—Known also as lockjaw, it is spread Find me three apps that help with or been immunized, you can still get it. With by bacterium found in dust, manure, and soil. sleep and describe how it can help. older individuals, it’s considered worse since It enters the body through cuts. Effectiveness: you’re at risk of serious complications. Effec- Email them to our email address and extremely well. Who needs it: everyone, every tiveness: Two doses are 98% effective at pre- be entered to win a prize, separate 10 years. The more you know: It is a very seri- venting any form of the illness and 100% effec- ous illness and you will be hospitalized. from the Brain Games. tive against severe cases. Who needs it: All health care workers and adults who have never The Triple Z Prize consists of: Mini 3. Shingles—blistering rash that can cause scaring and vision loss. This originates from the virus had chicken pox or the vaccine. The more you Sound Spa, Sleep Mask, and the book that causes chicken pox. Effectiveness: If you know: Vaccine can protect you even after called “Improve Sleep” by Katrin got the Zostavax, it’s considered 50% effective. you’ve been exposed if you receive it within Schubert, MD. If you got Shingrix, it is 90% effective. Who the first 72 hours. needs it: anyone 50 and older. The more you Always remember to talk to your doctor and find out Good luck. know: If you were vaccinated with Zostavax, which are right for you. Many factors need to be get revaccinated with Shingrix. FYI-there has looked into like age, medical history, and even been such a high demand for this vaccine that occupation. Being vaccinated doesn’t just help the shortages are expected through the rest of person, it helps the community. 2019. Reference: Bukszpan, Daniel. “5 Shots Adults Need.” Prevention Magazine-July 2019, Pages 66-71. 2 Herbed Slow Cooker Turkey from: Plum Street Collective

Ingredients: Instructions:

 2 tbsp. butter, softened 1. Before beginning recipe, unwrap turkey, pat dry with a paper towel, and set aside.

 1/2 tsp. dried basil 2. Mix together the butter, herbs, garlic pow-

 1/2 tsp. dried thyme der, salt and pepper.

3. Loosen the skin on the turkey breast and  1/2 tsp. garlic powder rub the herbed butter mixture between the  1/2 tsp. sea salt skin and meat.

4. Add the chicken broth to a 6 quart slow  1/4 tsp. pepper cooker.

 3 lb. turkey breast, with bone and skin 5. Place the turkey breast in the slow cooker and cook on low for 4-5 hours or until it  1/4 cup chicken broth reaches 165 degrees (F).

Slow Cooker Green Bean Casserole

Ingredients: Instructions: Cook for about 10 minutes, or until the onions are browned.  3 cans (10 3/4 oz.) of Mushroom Soup 1. In a very large bowl, add the cream of mush- soup, milk, black pepper, and onion 6. Set the insert back into the slow cooker 1/2 cup milk powder, whisk until smooth. heating element, replace the lid, and set the  slow cooker to WARM until ready to serv. 2. Add the drained green beans, and 1 of the Enjoy!  1/8 tsp. black pepper canisters of French Fried Onions into the large bowl with the soup mixture you just made,  1/8 tsp. onion powder and with a spatula, fold everything together, being careful not to break the green beans up.  10 cans (14.5 oz.) of Del Monte Cut Green Beans, drained 3. Spray the slow cooker with the non-stick cook- ing spray, and add the green bean mixture to  2 canisters (6 oz.) French’s French Fried Onions the slow cooker. 4. Cook on HIGH for 2.5 hours.  Non-stick cooking oil spray 5. After cooking time is done, add the other canister of French fried onions onto the green beans. Take the slow cooker insert out of the heating element, and put into the oven (w/out the lid on!). My oven was set at 350 degrees. Recipe from: The Magical Slow Cooker Slow Cooker Buttery Garlic Herb Mashed Potatoes from: Cre me de la Crumb

Ingredients:  1 tsp. pepper

 2 lbs. red potatoes, washed and chopped  1/4 cup milk into 2-inch pieces Instructions:  4 tbsp. Butter 1. Add chopped potatoes to a greased slow  1/2 cup sour cream cooker. Cover and cook on high for 2-3

 1 tbsp. minced garlic hours or on high low for 5-6 hours on low.

 1 tbsp. finely chopped fresh parsley 2. When potatoes are cooked and fork-tender, add all remaining ingredients (let the butter  1/2 tsp. dried or fresh basil melt for a couple of minutes). Use a hand  1/4 tsp. dried oregano mixer or a masher to mash the potatoes. Serve warm.  2 tsp. salt

3 Money Talk Take That Vacation Americans are spending an estimated $57,000 a out what you can cut back on. Spend less on entertainment and dining out. Suggestion: It was reported that in 2017, 52% of year on life and luxuries. To break it down for you, Look for listings to find free or low-cost Americans didn’t use their vacation folks are spending: events, cancel subscriptions you don’t use, eat out only once, and don’t be impulsive. days. So, when was the last time you  33% - Housing had a vacation? A real vacation? The  Set saving goals—Thing about what you want one where you’re not looking at your  15.8% - Transportation to save for, like wedding, vacation, or retire- ment. Then calculate how much money you email, nor taking calls regarding  12.6% - Food need and how long it may take to obtain that work, nor calling in to check on amount. Suggestion: Short term (1-3 years)  11.9% - Personal Insurance & Pensions can be emergency funds, vacations, down things. payment for car. Long term (4+ years) can be  8% - Healthcare down payment for , child’s education, or Many state taking a vacation is rec- retirement. ommended because of the follow-  5.1% - Entertainment  Decide what your priorities are—Short term ing:  3.6% - Cash contributions savings is good. But, remember to focus on long-term goals. Don’t leave retirement till it is 1. Stress Reduction—Many are so  3.1% - Apparel & Services too late. Suggestion: You can always do both . burned out that the quality and  6.9% - All other  Pick the right tools—If you’re looking at short production of actual work is term goals, you can use a savings account or worsening. Now, look at that breakdown and ask yourself if you Certificate of deposit (CD). For long-term goals, you can do IRAs, stocks or mutual funds. have been able to make room for savings. It’s rec- 2. Improve Health—Men who go Suggestion: You don’t have to pick just one. ommended that you have at least 6 months of Consider things like balance minimums, fees, on vacation reduce their overall savings to pay for all your responsibilities. and interests. risk of soon death by 20%. Also, it helps with heart disease  Make saving automatic—Most banks offer So, I ask again, do you have a savings with enough auto transfers between checking and savings. prevention. funds to cover six months of expenses? You can chose when you want this to take place and how much. Suggestion: Split your 3. Improve Sleep—When you It’s difficult, especially if you’re living paycheck to direct deposition between checking and sav- can’t stop your mind from paycheck and have little left over. But a little can go ings. running, it prevents you from a long way. Here are a few ways you can save.  Watch your savings grow. sleeping which in turn it can  Record your expenses—That means to keep Money stress makes a huge impact on people’s prevent you from focusing and track of every coffee, household item, and lives. Especially, when wages do not match the cost being alert, impairing memory, cash tip. Organize your numbers by category of living. However, it’s important to know that tak- and increasing the chance of and pay attention to the data. Suggestion: Look for a spending tracker, many are free. ing small steps can still make an impact. accidents.  Budget for savings—Begin to organize your Reference: 4. Better family or self time—It’s recorded expenses into a workable budget. https://bettermoneyhabits.bankofamerica.com/en/ important to be selfish. And, Make sure your expenses measure up to your income. This is so you can plan your spending saving-budgeting/ways-to-save-money quality of life is dependent on and limit overspending. Suggestion: Include a how you appreciate yourself savings category and try to save 10 -15% of your income. Don’t be discouraged if you can’t https://www.fool.com/slideshow/9-most-common- and also those around you. make it that amount. Even if it’s 2-5% is better ways-americans-spend-their-money/?slide=11 than nothing. These are a few things on how a vacation can help. Even taking short  Find ways you can cut your spending—If you notice that your expenses are too high, you vacations can do wonders. need to make the decision to cut back. Point It’s recommended you take time every 3 months. Even if it’s for a Do we really need to take 10,000 Steps? staycation. Unplug and relax. In 1964, during the Tokyo Olympics, the issues in people who accomplish every 1000 step Reference: marketing concept of 10,000 steps was increase per day. https://www.inc.com/lolly-daskal/4- born. However, is it really a number that fits The important thing is to keep moving. Set a goal and scientific-reasons-why-vacation-is- everyone? Not necessarily. stick to it. Once you’ve steadily reached that, then awesome-for-you.html There are many discussions going on about this, but increase it. If you don’t reach those 10000 steps, https://www.lifehack.org/articles/ in truth, the number should fit the person. Not don’t stress about it. As long as you are consistent lifestyle/7-reasons-why-everyone- everyone is 100% healthy. Not everyone has high and showing some form of increase, you’re doing should-take-vacations-even-youre- endurance. Not everyone is physically fit. It’s not a well. one size fits all kind of situation. It’s more of a what busy.html Reference: works best for you, according to your situation. Prevention Magazine-July 2019 Issue. Harvard Women’s Health Watch. November 2019. Page 6 There have been studies of older women that those Page 1 & 7 who took as few as 4400 steps had lower risks than those women who only walked 2500 steps. Other https://www.smh.com.au/lifestyle/health-and- studies are showing that there is a reduction in wellness/do-we-really-need-to-take-10-000-steps-a- 4 health complications and lower risk in future health day-20190208-p50wgu.html Dane County Employee Relations General Information RETIREMENT convenient, and are free for Dane Coun- 210 Martin Luther King, Jr. Blvd Rm 418 Madison WI 53704 WRS has videos that may help you. ty employees.

Phone: 608-266-4125 They’re categorized by: New Employee, Please note: Do not confuse virtual Fax: 608-266-4409 Mid Career, and Nearing Retirement. To visit from the e-visit that you can find on E-mail: employee- access: etf.wi.gov. Go to members, scroll MyChart. They are two different ser- [email protected] down, and click on “Online Video-road vices. to Retirement.” REIMBURSEMENTS ER VS URGENT CARE Don’t forget to look at the various types Always keep in mind that before you go of reimbursements Dane County has to to the ER or even Urgent Care, assess offer. Also, you can get reimbursements your situation and find out if a Virtual in the form of gift cards from Dean Visit could be the option. They are fast, Health Plan.

Dane County Directory

Americans w/ Disabilities: Direct Deposit: Public Service Loan Forgiveness: Richard Johnson 608-267-1520 Lea Kuqo 608-283-1230 Cathy Lippart 608-266-4116

Anthem Vision Customer Care: Employee Assistance Program: Reclassification/Reallocation: 1-844-226-2849 608-280-2644 Alex Hauri 608-266-4794

Bus Passes & Rideshare: ETF/WI Retirement System: Wellness: 608-266-7433 608-266-3285/608-266- 3286 Katelyn Thurs 608-266-4649

Dean Customer Care Center: Flex Spending: Workers Compensation: 800-279-1301 Cathy Lippart 608-266-4116 Scott Teuscher 608-267-1555

Deferred Compensation: FMLA/LOA: 608-241-6605 Deb Henke 608-266-9025

Delta Dental Customer Service: Health, Dental, Retirement: 1-800-236-3712 Carol Cady-Severson 608-266-4081

Employee’s Corner

Left: This is Rory dressed up for Halloween. Next to her is Charlee enjoying the fact that she’s not dressed up. (From em- ployee Maddie Parise)

Right: Bella is relaxing in her Wonder Kitty cos- tume, while Zelda is not too happy about wearing a costume that shows her true self-a naughty devil. (From employee Linda Ramirez) Brain Games

Name: ______Location: ______

All entries must be received by Employee Relations by November 15th, 10:00 a.m. Send entries to [email protected] or inter-d to CCB-Room 418.

Please circle the prize of your choice (circling more than one prize in case your choice runs out).

 Tumaz-Foot Massager  Strong by Zumba DVD  Ultimate Mind Games  Danum-Infuser Bottle  Fitness planner  Tasty: Latest & Greatest  Shake Bottle  2lb. Weighted gloves  Evolution by Joe Mangianello  Collapsible Bottle  Follow Your Heart 500 piece puzzle  65cm exercise ball  Letsfit Water Bottle  Sit Strong by Harriet Griffey  Muscle Roller Stick  Black Bike Lock  Live Green by Jen Chilingsworth  Yoga Mat (Red or Blue)  3 Pocket Runner’s Belt ( M or L)  Fitness Ring  Yoga Block & Yoga Strap

Puzzle #1: Puzzle #2:

Last Month’s Answers:

Puzzle #1: 177-77

Puzzle #2: AFHYNZK

Puzzle #3:

6