Safe Holiday Drinking

The holiday season is a wonderful time to reconnect with your family and friends, and celebrate what truly matters most. Many of these celebrations involve alcohol, and more people are likely to drink beyond their limits during these celebrations. Drinking beyond your limits could have serious consequences ranging from fights to falls to traffic crashes to fatalities. Here are some ways to have a safe holiday season.

Know the effects of alcohol
Alcohol initially acts as a stimulant, and this causes people to feel upbeat and excited.  However, alcohol will also decrease inhibitions and judgement which can lead to poor decision making. Alcohol can also affect people’s reaction time and balance which can lead to accidents. Some people may become aggressive. Alcohol primarily act as a depressant, hindering signals in the brain that control automatic responses such as the gag reflex. Continuing to drink despite clear signs of significant impairments can result in a potentially deadly type of overdose called alcohol poisoning (NIAA). Symptoms of alcohol poisoning are mental confusion, inability to wake up, vomiting changes in breathing, seizures and hypothermia. Blackouts can occur when someone is severely intoxicated. Blackouts cause a person to have periods of amnesia and they do not remember what happened while they were drinking.

Know your limit
Everyone can tolerate a different amount of alcohol. With that being said, there are some standards put in place by the National Institute on Alcohol Abuse and Alcoholism. The standard for women is no more than 3 drinks on any day and no more than 7 drinks per week. The standard for men is no more than 4 drinks on any day and no more than 14 drinks per week (NIAAA).

Have “drink spacer” and pace yourself
Having a non-alcoholic drink between each alcoholic one has a couple of benefits. You are not getting impaired as quickly, and you are controlling what you are drinking. You are also more likely to keep to the 3 or 4 drink limit depending.

Always have plans to get home safe 
According to recent studies, the holiday season is one of the most dangerous time of the year for drunk driving and alcohol-related fatalities (Alcohol Monitoring Systems). Have a designated driver or a taxi take you home if you will be drinking.

Have a safe and happy holiday!

Surviving Holiday Stress

Ah, the holidays. A time of joy, lights, festivities, and... stress.

There are many stressors during this time of year: buying gifts (especially during financial strain), family interactions, entertaining, travel hassles, and thinking about loved ones who have recently passed. These things can be overwhelming for all of us, and these stressors can be especially triggering for those who are experiencing mental health conditions such as anxiety and depression. When stress is at its peak, it's hard to stop and regroup. And while some symptoms of stress may require professional mental health treatment and support, there are some strategies you may be able to do yourself to lessen the emotional toll of the holidays. Who knows, maybe you'll find a strategy that you'll begin to use whenever you're stressed, whether it's the holiday season or not. You'll never know until you try it!

• Take four deep breaths. Close your eyes. Slowly inhale and exhale four times, making sure to completely exhale each time, pushing all the air out. If your thoughts wander, that's ok, just go back to focusing on your breathing. If you need some guidance, try inhaling and exhaling in sync with the video below. (Inhale as the shape grows larger, and exhale as it shrinks.)

(Source: ghostvvolfe)

• Acknowledge your feelings. It's ok to feel whatever you're feeling. If you're feeling tense and stressed, acknowledge it and take some time to do what you need to do to comfort yourself. If you've recently lost a loved one or can't be with loved ones, know that it's ok to feel sadness or grief. Give yourself some time to cry or express your feelings.
• Make yourself a priority. Remember to schedule some "me" time and take care of yourself. Once you take care of yourself, you'll be better able to check off your "to-do" items.

• Don't abandon healthy habits. It may be tempting to indulge in all the cookies or the extra eggnog, but focusing on your health and sticking to your routine can be so important. Try eating a healthy snack before holiday parties so you don't go overboard. Or take a small amount of your "less healthy" favorites and a larger amount of the healthier options. Try going for a walk after a meal and remember to drink plenty of water.
• Stay tobacco free. The holiday season can also be especially challenging for those who are working to quit smoking or stay tobacco free. Remember, the WI QuitLine is here to help, just call 1-800-QUIT-NOW to talk with a coach and get free quit medication sent to you. It can make quitting (or staying quit) much less stressful this holiday season.

• If you know of someone who may be struggling during the holidays, reach out. Whether they've lost a loved one, are experiencing a lot of stress in their life, or are just having a tough time, be there for them. Express your concern and sympathy, really listen to them, and ask what you can do to help. It could be helping them with errands, going out to lunch, or just sitting with them. If you think they might be experiencing a mental illness, remind them that mental illnesses are treatable and that help is out there.

Whatever works for you, remember to stick to it! We all have mental health and we all need to work on staying mentally healthy. We can't be truly healthy without taking care of our mental health, so this holiday season, make sure to pay some attention to your brain and emotions and practice self-care! 

Change "Holiday Blues" to "Holiday Greens!"

The holidays are upon us! Actually, I think they snuck up on us this year. The amazingly beautiful fall weather has fooled us into thinking we have more time to prepare! But now here we are. For many, the holidays are a time that sabotages even our most concerted efforts to eat healthy, sometimes sending us on a downward spiral, as our sugar, salt, and unhealthy fat consumption increases, causing us to crave even more of the same.  Ever heard of the holiday blues? How about turning that trend upside down this year? Want to enjoy all the warm feelings the holidays can bring, while avoiding these holiday pitfalls? I call this the “Holiday Greens!” Prove to yourself that you can change your course by giving these tips and tricks a try!

Whether you’re hosting or going to visit family and friends for a holiday meal, being prepared can help you and everyone to feel better while not feeling deprived. This first tip is very important: be sure to eat something nutritious before you go to the party, or before your guests arrive!  Showing up hungry will make it nearly impossible for you to resist overeating.  At a minimum, have a piece of fruit or a small salad. Include a little protein as well, such as a few nuts or seeds or a hard-boiled egg. Second, always prepare a healthy favorite dish to share that you really enjoy.  That way you know there will be something “safe” for you to eat.  And hopefully others will appreciate and enjoy a healthy option too!  And be sure to avoid grazing by the food table all day.  Fill a plate, taking a small amount of your “less healthy” favorites so you don’t feel deprived….and take a larger amount of the healthier choices (like the one that YOU brought!)

Think about it this way.  Fifteen minutes after your choice was made, how do you feel?  If you ate anything and everything you thought you wanted, are you still enjoying those foods fifteen minutes later?  Or are you feeling guilty or sick to your stomach from over-indulgence?  Fifteen minutes after you ate a healthy plate, are you feeling satisfied and good about your choice?  Most likely the answer is yes! So think about jumping ahead and thinking about how you want to feel in 15 minutes!

After the meal, try some herbal tea to warm you up and keep your hands and your taste buds busy so you can leave the cookies or other desserts for others.  I saw a new tea at the store this year that was egg-nog-flavored. Yum! So let others deal with the regret, or the unwanted pounds, while you’re left feeling confident and pleased with the choices you made.  Or maybe you’ll start a new trend, with a group of people supporting each other’s health!  Sometimes walking away from the food, and getting a little fresh air and exercise outside, is enough to give you motivation to resist.  Drinking a glass of water is another good choice, because thirst and dehydration can often mask themselves as hunger.

See below for favorite recipes that I call "holiday greens substitutions,” including avocado dip made with Greek yogurt, (double or triple the dip for a party), or pumpkin pie made with a few key ingredient changes. The Green Beans with Pine Nuts are amazing and popular in any crowd.  Try mashed sweet potatoes for a beautiful nutrient-rich alternative to potatoes. I like to grill my sweet potatoes until the skin starts to blacken to bring out their natural sweetness, while adding a little cinnamon and butter (as desired, but not needed). See below for additional links to some of my favorite websites with alternative holiday recipes.

Spending just a little time planning is key to giving yourself that edge to help resist temptation during the holidays.  Bring healthy options for yourself and others, eat before you go, and feel good about yourself this holiday season!

Avocado Dip

Ingredients:

·         1 large peeled and pitted avocado

·         2/3 cup plain Greek yogurt

·         1 diced tomato

·         dash or two of cayenne pepper

·         sea salt and black pepper

Directions:

1.       Mash avocado with a fork until very smooth.

2.       Add yogurt, tomato, and cayenne. Blend until smooth in a food processor or blender or with a fork.

3.       Add sea salt and fresh black pepper to taste.

4.       Serve chilled with raw vegetables.

Note: For best results, prepare a maximum of 1 hour before serving, or add a little fresh squeezed lemon juice if holding a little longer.

 

Green Beans with Pine Nuts (or Almonds)

Ingredients:

·         1 ½ pounds fresh green beans, washed and trimmed

·         2 Tablespoons extra virgin olive oil

·         2 cloves garlic, minced

·         1/3 cup pine nuts or slivered almonds

·         ½ tsp salt

·         ¼ tsp fresh ground black pepper

Directions:

1.       Add green beans to pot of boiling water.  Cook al dente, about 3 minutes.

2.       Heat oil in large skillet over medium heat. Cook garlic about 30 seconds. Add nuts and cook 3 minutes, stirring frequently.

3.       Drain beans and add to skillet, along with salt and pepper. Toss to coat and serve. 

Pumpkin Pie

Ingredients

Crust:

·         1 ¼ cups whole wheat pastry flour

·         1 stick cold butter

·         Generous pinch Salt

·         1 tablespoon Maple Syrup

·         2 – 3 T cold water

Filling:

·         2 eggs

·         1 (15 ½ oz) can pure pumpkin

·         1 cup milk, or almond or rice milk

·         ½  cup maple syrup

·         1 ½ tsp. ground cinnamon

·         1 tsp. freshly grated nutmeg

·         ½ tsp. ground allspice

·         ½ tsp. salt

·         1 tsp. vanilla extract 

Instructions

1. Preheat the oven to 400.
2. In a bowl or food processor mix the butter, flour, and salt until it resembles the texture of grated parmesan cheese.
3. Add the cold water and maple syrup and mix until it starts to come together in a ball.
4. Roll the dough out on a lightly floured surface, dusting the rolling pin with flour. Place into the pie plate.
5. Finish edges. Prick with fork in several places. Line with parchment paper or foil and weight with dried beans or rice. Place in oven for about 10 - 12 minutes. Remove from oven and let cool. Lift parchment or foil and weights and remove them from baked shell. Set aside.
6. Reduce oven temperature to 350°.
7. In a medium bowl whisk the filling ingredients together
8. When the crust is ready, add the filling
9. Bake for about 40 minutes, or until the outer inch of the pie (nearest the crust) is firm.3.1.09

 Other recipes:

http://www.superhealthykids.com/healthy-coconut-banana-christmas-fudge/   

https://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeid=135361  

http://www.superhealthykids.com/recipe-category/thanksgiving/

Pause. Breathe. Take a Mental Wellness Break.

We all know the feeling: it’s getting colder and darker outside, we’re in the thick of school/midterms/projects/life, stores are playing holiday music before the last leaf has fallen, and the holiday season is right around the corner. It’s prime time for stress and a general feeling of being overwhelmed.

But what if we could take a break, even for two minutes, and just breathe? What if we could hit the pause button on all of the things on our to-do lists, maybe for five minutes, and we could just focus on ourselves?

I know, you’re busy. We're all busy! The thought of doing something nice for yourself can seem ridiculous when you have so many other people and things to think about. But if you don’t take care of yourself, even just every once in a while, it won’t be long before you’re exhausted and unable to care about anything or anyone, and then the to-do items will really pile up.

So in honor of Mental Health Wellness Week, let’s all commit to taking a few minutes to care for ourselves. Let’s literally make time on our calendars (I dare you, make an appointment on your calendar!), just five minutes a day, to take care of our bodies and minds. Regularly include in your life a little bit of love and attention for your own mind and body. It’s time to #treatyoself!

The following ideas are tiny self-care activities you can fit into a short amount of time, usually with little cost. And I know, you might think that meditation or other mindfulness activities are strange or are only for hippies, but I encourage you to try at least one! Part of taking care of yourself is challenging yourself to try something new. (And you might be surprised- meditation is really a lot simpler than you might think!)

• Write down five things you're grateful for. Share one of those things with a friend or family member.
• Start a compliments file. Document the things you like about yourself and/or the great things people say about you to read later.
• Scratch off a "lurker" on your to-do list, something that’s been there for ages and you keep putting off.
• Have a "no electronics" night. Turn off your phone (or put it on airplane mode), and free yourself from the constant notifications of social media and email.
• Take a nature walk. Make sure to notice the trees, sky, and any animals you see.
• Go cloud-watching. Lie on your back, relax, and watch the sky.
• Take another route to work. Mixing up your routine in small ways creates new neural pathways in the brain to keep it healthy.
• Pay complete attention to something you usually do on autopilot, like brushing your teeth, driving, eating, or anything in your morning routine.
• Take a five minute break to laugh. Watch a funny cat video or listen to a stand-up comedian's podcast! (If you need some ideas, check out my personal favorite, Simon's Cat!)

• Fix a small annoyance at home that’s been nagging you—a lost button, a drawer that’s stuck, a light bulb that’s burned out.
• Punctuate your day with a mini-meditation with one minute of awareness of your thoughts, feelings, and sensations; one minute of focused attention on breathing; and one minute of awareness of the body as a whole.
• Do a mini-declutter. Recycle three things from your wardrobe that you don’t love or regularly wear.
• Get out of your comfort zone, even if it’s just talking to a stranger at the bus stop.
• Edit your social media feeds, and take out any negative people. You can just “unfollow” them; you don’t have to delete them.
• Oxygenate by taking three deep breaths. Breathe into your abdomen, and let the air puff out your stomach and chest. Then breathe out fully through your mouth, letting go of any air you may be holding in. (If you're looking for some guided mindfulness exercises, check out http://www.freemindfulness.org/download, where you can download free audio files!)
• Dance around! Consider this your cue for a silly impromptu dance party. (Five bonus points if you do it out in public!)

• Stretch out the kinks. If you’re at work, you can always head to the bathroom to avoid strange looks.
• Run (or walk, depending on your current physical health) for a few minutes. Or go up and down the stairs three times.
• Activate your self-soothing system. Stroke your own arm, or if that feels too weird, put on some hand lotion.
• Spend one minute with your eyes closed, paying attention to your breathing and how your body feels.
• Make one small change to your diet for the week. Drink an extra glass of water each day, or have an extra portion of veggies each meal.
• Let your worries go. Write down some of your worries and thoughts on a piece of paper and literally crumple the paper up and throw it away.
• Be still. Sit somewhere green, and be quiet for a few minutes.
• Get fifteen minutes of sun, especially if you’re in a cold climate. (Use sunscreen if appropriate.)
• Inhale an upbeat smell. Try peppermint to suppress food cravings and boost mood and motivation, or citrus to relieve stress and tension.
• Take a quick nap. Ten to twenty minutes can reduce your sleep debt and leave you ready for action.
• Imagine you’re your best friend. If you were, what would you tell yourself right now? Look in the mirror and say it.

• Use your commute for a “Beauty Scavenger Hunt.” Find five unexpected beautiful things on your way to work.
• Help someone. Carry a bag, open a door, or pick up an extra carton of milk for a neighbor.
• Check in with your emotions. Sit quietly and just name without judgment what you’re feeling.
• Stroke a pet. If you don’t have one, go to the park and find one. (Ask first!) Or consider finding a "puppy swarm"...

• Make a small connection. Have a few sentences of conversation with someone in customer service such as a sales assistant or barista.
• Call someone close to you and tell them how much you appreciate them. Thanking them for their support can boost your mood and theirs.
• Have a self-date. Spend an hour alone doing something that nourishes you (reading, your hobby, visiting a museum or gallery, etc.)
• Exercise a signature strength. Think about what you’re good at, and find an opportunity for it today.
• Take a home spa. Have a long bath or shower, sit around in your bathrobe, and read magazines.
• Ask for help—big or small, but reach out.
• If you want to talk to someone 24/7 at a center near you, call the National Suicide Prevention Lifeline at 1-800-273-8255, no matter what problems you're dealing with.

• If you are located in Calumet, Fond du Lac, Green Lake, Manitowoc, Marquette, Outagamie, Sheboygan, Waushara, Waupaca or Winnebago counties in Northeast Wisconsin, you can also call 2-1-1 to access the United Way's Resource Directory to get information on mental health and many other resources and help in your area.

Hopefully you were able to find at least a couple activities that helped you take a moment and bring yourself back to a comfortable state. One of the biggest things to remember when working on your mental wellness is that we all have difficulties with our mental health once in a while, and we are all in this together. If you are experiencing difficulties, you're not alone. Take it one step at a time, and don't be afraid or ashamed to ask for help. The road to mental wellness is ongoing and takes time, but every step you take, whether big or small, makes a difference!

Trick-or-TREAT

Halloween is here! Every child looks forward to this day each year—the costumes, the parties, and, most importantly, the candy! Halloween has become a week-long event.  I remember when I was growing up, I would go trick-or-treating not only in my neighborhood, but each of the surrounding neighborhoods that held their event at a different time.  By the end of the holiday, I would have at least two of those pumpkin pails filled to the brim with sugary treats. It was definitely enough candy to last through the year.

As an adult, there is a new day we look forward to….the day after Halloween! All candy goes on sale at Walgreen's, your kids go back to school so you can steal their treats, and your coworkers that over-prepared for the amount of trick-or-treaters they would actually have bring in their leftover candy.
However glorious this day may seem, it is not so good for your health. This huge amount of candy is scarier than Halloween itself!

Here are some spooky things to think about that will really creep you out this Halloween:

• Let’s first take a minute to think about how long your Halloween candy lasts you throughout the year.  From personal experience, I would say that Halloween candy still tastes delicious until 6 months later, when Easter candy is out, and all I want is a Reese’s shaped like an egg. Now think about how long those bananas on your counter last. Maybe a week. Bananas are highly nutrient and water dense. Our bodies need these nutrients to survive, but so do the microbes that cause rot and decomposition in fruit!  What is in chocolate that makes it stay fresh for so long?! Little-to-no water and A TON of sugar and preservatives—this combination is our microbe friends’ worst nightmare. They hate candy because they can’t survive on it…and guess what? We can’t either.

• Why do we love sweet and savory treats so much? It’s because, biologically, our bodies actually NEED sugar and salt to function. However (and this is a big however), in today’s world, we get more than enough sugar and salt in our diet. The desire for sugar and salt has become an ADDICTION. Don’t believe me? Check out the reactions of these kids when they are told that their parents ate all of there Halloween candy:

• Why do our bodies look physically worse after consuming a lot of simple sugars? The second week of November is usually about the time you start to notice physical and mental changes as a result from all that candy you’ve been consuming.  You start getting acne, gain a little weight, your teeth start to rot, and you are having a hard time concentrating and falling asleep.  All of these changes are a result of increased blood sugar.  

• The sugar in your blood feeds the bacteria in your pores that result in acne.
• The acidity from the sugar does not mix well with the calcium in your teeth, so they start to rot. 
• All of the energy from the sugar causes your cells to go into hyperactive mode, causing you to be fidgety and have a hard time concentrating. 

Spooky stuff! Now that I’ve added to your Halloween terror of treats, here are some tricks on how to make Halloween a bit healthier:

• Limit candy to just Halloween. As of November 1st, toss the rest in the garbage.
• Strike a deal with your kids—for every piece of candy they turn in, they get points toward something awesome, like next year’s costume, a Christmas present, or fun family activity.
• Hand out something else to trick-or-treaters! Be a neighborhood celebrity and stand out.  In my neighborhood, we have the house that hands out tennis balls, the house that hands out bubbles, and the house that hosts a haunted garage. All three are must-stops every year.
• Shorten your trick-or-treat route. Go trick-or-treating for half the time you usually do and then head to a haunted house, a corn maze, or go apple picking instead! 

Happy Halloween!!

Family Meals a time to Talk, Listen, and Connect

It is that time of the year again, the outdoor activities are starting to wrap up, and everyone is moving indoors. As we move indoors, one of the activities we should all consider having is a family meal together. Eventhough it may be tricky to get the whole family together for dinner with varying schedules, but family meals are important. Here's why family meals matter:

• Studies have shown that family meals can reduce substance abuse and obesity rates in teens. Teens who eat meals with their family also felt more connected with their family.                                                         
•  Mealtime can be an opportunity to talk, listen, and connect as a family. With this in mind, try to make mealtime pleasant and perhaps even fun. The Family Dinner Project is a great resource for conversation starters and dinner games. Save the homework discussion for later.

• If schedules are tight, try connecting as a family at breakfast or brunch on the weekend. There is no set amount of nights or times you should eat together as a family.                                                                                                                           
• If cooking meals is a chore, check out The Real Happy Hour’s Pinterest page for quick recipes. You can also get your children involved, this is another great time to talk, listen, and connect with them! 

Get Ready...Get Set...CRUNCH!

This year, the Oshkosh Area School District is participating in the Great Lakes Great Apple Crunch and Food Day event on Thursday, October 22^nd. All Oshkosh area public elementary schools, roughly 2,300 students, are anticipated to join. This is the 2^nd year schools in Winnebago County have participated.

This year’s event is organized through a collaboration with Winnebago County’s AmeriCorps Farm to School Program, re:TH!NK, Winnebago’s Healthy Living Partnership, and Oshkosh School District’s Food Service Director, Peggy West. All local apples are provided by Todd Hanson, the owner of Apple Blossom Orchard and Market, in Black Creek, Wisconsin.
The Great Apple Crunch originated in 2012 in New York City, where 400,000 people took a bite out of a locally grown apple at the same time. The event raised awareness about eating healthier diets, saving the environment, supporting local growers and farmers, and increasing access and affordability of local produce. The Great Apple Crunch event is also connected to Food Day. Celebrated on October 24^th, Food Day inspires Americans to change their diets and solve food related problems at a local, state, and national level.

Farm to School programs across the country are adopting the Great Apple Crunch event to encourage students to try and enjoy healthy locally grown food options at school and in their daily lives. Sarah Elliott, Wisconsin’s Farm to School Program Director, agreed with the cause, saying, “By crunching into an apple at noon, or a time that is best for you, you are showing your support for Farm to School and for Wisconsin farmers!”

Not only is the event raising awareness of Farm to School Programs and healthy nutrition, but it is also helping numerous local farmers across the state. Last year, Wisconsin farmers produced 42.3 million pounds of apples for local consumers, resulting in 78% of the state’s total utilized crop. Some locally grown apples one may find include: Cortland, Priscilla, Jonathan, Empire, Honeycrisp, Gala and McIntosh. For more information about locally grown produce in your area, please visit https://farmfresheastwi.org/.

re:TH!NK encourages you to support a nutritious lifestyle and locally grown produce by participating in the Great Apple Crunch Event on Thursday, October 22^nd! To register your school or business, please visit their website or Facebook page. Pictures or videos can be tagged by using any of the following hashtags on Twitter or Facebook: #GreatAppleCrunch #FoodDay2015 #F2SMonth #WIAppleCrunch.

A special thanks to Farmer Todd and Apple Blossom Orchard and Market for their support of the Great Apple Crunch! For more information about Apple Blossom Orchard and Market, visit their website: http://www.appleblossom.farm/ or call (920) 993-7277.

ACEs: Understanding the Effects of Adverse Childhood Experiences

Lately, a lot of advocates and researchers in public health have been throwing around the latest buzz word, ACEs. After doing a quick internet search for “ACEs”, I came across news headlines like “Police, mental health team mobilize to reach kids witnessing violence” and “Pediatricians Screen Parents for ACEs to Improve Health of Their Kids” So what are ACEs and why do they seem to be the next big public health urgency? ACEs are potentially traumatic events that occur prior to the age of 18. These childhood experiences range from physical, emotional, or sexual abuse to parental divorce, domestic violence, parental mental illness, or the incarceration of a parent or guardian. The original study on ACEs took place from 1995 to 1997 by Kaiser Permanente with more than 17,000 participants. Participants completed a standardized physical exam and completed a survey with questions about childhood maltreatment, family dysfunction, and current health status and behaviors.

From this study, researchers developed a questionnaire to tally up an “ACE Score”, which is out of 10, and the questionnaire is available on the ACE website, or below:

1. Did a parent or other adult in the household often or very often…Swear at you, insult you, put you down, or humiliate you? Or act in a way that made you afraid that you might be physically hurt? If yes enter 1.
2. Did a parent or other adult in the household often or very often... Push, grab, slap, or throw something at you? Or ever hit you so hard that you had marks or were injured? If yes enter 1.
3. Did an adult or person at least 5 years older than you ever… Touch or fondle you or have you touch their body in a sexual way? Or attempt or actually have oral, anal, or vaginal intercourse with you? If yes enter 1. 
4. Did you often or very often feel that... No one in your family loved you or thought you were important or special? Or that your family didn’t look out for each other, feel close to each other, or support each other? If yes enter 1.
5. Did you often or very often feel that... You didn’t have enough to eat, had to wear dirty clothes, and had no one to protect you? Or that your parents were too drunk or high to take care of you or take you to the doctor if you needed  it? If yes enter 1.
6. Were your parents ever separated or divorced? If yes enter 1.
7. Was your mother or stepmother: Often or very often pushed, grabbed, slapped, or had something thrown at her? Or sometimes, often, or very often kicked, bitten, hit with a fist, or hit with something hard? Or ever repeatedly hit at least a few minutes or threatened with a gun or knife? If yes enter 1.
8. Did you live with anyone who was a problem drinker or alcoholic or who used street drugs? If yes enter 1.
9. Was a household member depressed or mentally ill, or did a household member attempt suicide? If yes enter 1.
10. Did a household member go to prison? If yes enter 1.

Now add up your “Yes” answers. This is your ACE Score.

The original ACE study in 1997 found that of the 17,000 participants, 87% of those had more than one ACE score. And one thing to note: the majority of these participants were white, middle- and upper-middle class, and college educated. So despite the stereotype that abuse and neglect predominately happen in lower income families and families of color, this study highlighted that abuse and neglect occurs in all classes, income levels, and races.

I’ll admit, I have a few ACEs. And I definitely understand the struggle of coming to terms and dealing with these experiences. However, as I’ve dug deeper into this research, I’ve become more aware of how prevalent ACEs are and that my experiences aren't very unique. According to the 2011-2012 Wisconsin ACE Brief, 58% of Wisconsin residents have experienced at least one ACE, with 14% experiencing 4 or more. Here in Winnebago County, more than 20% of residents have four or more ACEs, which makes us one of 13 counties across Wisconsin with this high of a statistic. This is such a prevalent issue, and it's unsettling to learn about how pervasive across the lifespan these childhood experiences can be.

Image via WI Children's Trust Fund, Wisconsin ACE Brief

I think it's common knowledge that experiencing trauma can cause immediate and serious health effects. However, many studies are showing there are also long-term health effects of experiencing trauma as a child. According to the CDC, adults with higher ACE scores are at higher risk for attempting suicide and developing depression, addiction, and other mental health issues. A 2014 study from the American Journal of Preventative Medicine, also showed higher rates of chronic conditions, like asthma and obesity, along with higher risk of smoking, liver disease, and coronary heart disease. 


Graphic courtesy of Veto Violence; click here for more graphics like this summarizing the ACE study

With 58% of Wisconsin residents experiencing at least one ACE and all of these health outcomes being linked to childhood trauma, addressing ACEs and working to reduce its prevalence could have huge positive impacts down the line. Many public health experts are stressing the importance and urgency of focusing on the healthy development of infants, children, and families.

And if you've made it this far into my blog post, you're probably even more curious about ACEs and what to do about them. So quick plug: re:TH!NK has an upcoming workshop on ACEs!

What: 

a re:TH!NK workshop:

ACE Interface Training

 Understanding Adverse Childhood Experiences (ACEs):
Building Self-Healing Communities

Join us as we welcome two trainers from
Waupaca County Health & Human Services to provide this
free ACEs training!

When:

Monday, September 14 from 12:30pm-3:30pm 

(Come after lunch or bring your own lunch! 

Snacks and refreshments will be provided.)

Where:

Miron Construction, Wenzler Center 

(1471 McMahon Drive, Neenah)

Please click here to RSVP

And I'd like to end on this: having multiple ACEs is not necessarily an end-all be-all. Having multiple traumatic experiences during childhood can significantly affect a person and may require a lot of healthy coping skills and support to get through. But there is such a thing as resiliency. There are people who can go through terrible events and somehow make it out okay. With proper support and services, people who have gone through multiple ACEs can bounce back like a rubber band. And there is a lot of emerging research being done on resiliency. Just in case the ACE questionnaire has you feeling discouraged, take a look at this "resilience" questionnaire, developed by early childhood service providers, pediatricians, psychologists, and health advocates of Southern Kennebec Healthy Start, Augusta, Maine, in 2006, and updated in February 2013. (Note that this questionnaire's purpose is limited to parenting education. It was not developed for research.) How many of these can you answer "true" to?

Resilience Questionnaire: For each statement, mark the most accurate answer, from: Definitely True, Probably True, Not Sure, Probably Not True, and Definitely Not True.

1. I believe that my mother loved me when I was little.
2.  I believe that my father loved me when I was little.
3. When I was little, other people helped my mother and father take care of me and they seemed to love me.
4. I’ve heard that when I was an infant someone in my family enjoyed playing with me, and I enjoyed it, too.
5. When I was a child, there were relatives in my family who made me feel better if I was sad or worried.
6. When I was a child, neighbors or my friends’ parents seemed to like me.
7. When I was a child, teachers, coaches, youth leaders or ministers were there to help me.
8. Someone in my family cared about how I was doing in school.
9. My family, neighbors and friends talked often about making our lives better.
10. We had rules in our house and were expected to keep them.
11. When I felt really bad, I could almost always find someone I trusted to talk to.
12. As a youth, people noticed that I was capable and could get things done.
13. I was independent and a go-getter.
14. I believed that life is what you make it.

Resiliency research and focus may be the key in addressing ACEs and their effects on a person's health across the lifespan. Ensuring that children are able to answer "true" to at least a few of the statements above is critical in ensuring that everyone can lead healthy, happy lives. So let's get to it! (And come to our workshop on Sept. 14 if you're interested!)

Winnebago's Bicycle/Pedestrian Plan

Do you bike or walk in Winnebago County? Technically everyone is a pedestrian at some point in their day, so we have some exciting news for you! Winnebago County is in the beginning stages of creating a Bicycle/Pedestrian Plan that will address creating safer routes for walkers and bicyclists and creating routes that connect destinations such as the County Parks and trails.

My name is Sarahjean and I am a guest blogger this week. Through the Area Health Education Center (AHEC) Community Health Internship Program, I had the opportunity to spend 8 weeks this summer working with the Winnebago County Health Department gathering data for their bicycle/pedestrian plan.

Throughout my internship I have performed multiple audits at intersections throughout Winnebago County, particularly in rural areas. At these audits I had to look at the road conditions and think about how the current conditions affect walkers and bicyclists. I also performed counts of walkers and bicyclists using these intersections to gather baseline data of usage for these areas.

Another intern, Sam, will be continuing my project now that my internship has ended. She will be going back around to do a second round of counts at each intersection.

The health department, parks department, and the department of transportation are currently in the process of hiring a consultant. Once the consultant has been hired, all the data I have gathered will be given to them. The consultant will gather additional data that will be used to create a plan with suggestions of improvements to make that will benefit walkers and bicyclists.

Throughout the next year, the consultant will be asking for feedback from Winnebago County residents. Make sure to voice your opinion/suggestions to make it easier to walk, bike and be active!

If you are interested in seeing the report that I created regarding the audits that were performed, please email Emily Dieringer at EDieringer@co.winnebago.wi.us

Below is a video I created for AHEC explaining my project and time at the health department!

Your Boots Are Made For Walkin' - Your Bike Is Made For Drivin'

Did you check out re:TH!NK’s booth at Country USA? 
If you did not, then you missed out on a fun time!

Hello! I am a guest blogger for the next couple weeks. My name is Sarahjean and I am the AHEC intern working at the Health Department. My main focus for this internship is gathering data for the Bicycle and Pedestrian Plan. AHEC is the Area Health Education Center and part of what they do is place college students that are interested in the public health field into an 8 week long internship at health departments and health clinics. As part of my internship I was able to go to CUSA and talk with people to gather information for the Bicycle and Pedestrian Plan.

At Country USA, over a thousand people took advantage of the opportunity to try a slushie that was made on the bike blender! We also had a Mad Libs Contest where people had the opportunity to win a gift card. All they had to do was fill in the blanks for this sentence:

I wish I could (bike/walk) to a (real place, location, destination) but I can’t because (barrier/reason why not…give examples). We had 100 people fill out a Mad Lib with some really great responses!  

We also had a survey, which was completed by over 200 people! The data collected from the survey will be used in the bicycle and pedestrian plan to make improvements for walkers/bicyclists. In addition to the survey, we also had a map that people could mark where they would like to see improvements and connecting routes. 

Winnebago County is in the beginning stages of the Bicycle and Pedestrian Plan. Part of the plan is to create safer routes for walkers/bicyclists as well as create connections between destinations. Our booth at CUSA was a great way to gather some helpful information from the people that will benefit from the plan! If you have not filled out a survey, we would greatly appreciate you spending a couple minutes and filling it out http://goo.gl/forms/I94G70Zv0s .

5th Year Anniversary of Wisconsin's Smoke Free Air Law!

Isn't Wisconsin better smoke free?

From 1993 to 2009, communities in Wisconsin passed local smoke free air policies with the support of local governments and hundreds of local advocates fighting for clean air in public places. The entire state then followed suit making smoke free public places for employees and patrons the norm.

On July 5, 2010 Wisconsin officially became a smoke free state. Governor Doyle and Wisconsin State Legislature deserve a huge thank you for creating and passing the state policy... Thank you!

Now, fast forward 5 years and we can all see the wonderful things smoke free air has done for Wisconsin's health. In addition to protecting Wisconsinites from secondhand smoke, the smoke free air law has normalized a smoke free lifestyle. In just 5 years, youth smoking rates have dropped from 1in 6 in 2005 to 1 in 10 in 2015. What a win!

To those who supported and advocated for smoke free air and those who continue supporting tobacco prevention... thank you!

 

 

re:TH!NK Addiction Run

“This was a beautiful day in so many ways...and it was so nice for those who lost loved ones to be able to come together to celebrate their lives and not just remember their addiction. And to celebrate the sobriety of those who continue to fight their battles. THANK YOU for doing this for the community. “

“…For many of us here at Solutions we believe this is the beginning of our recovery community having a voice…”

These were a few of the responses received after last year’s re:TH!NK Addiction Run/Walk race. We had over 400 people participate, and were able to raise  just over 14,000 dollars. This year we want to raise even more awareness of the local drug and alcohol issues in our community, and help support the local prevention and recovery programs working on this issue!

So join us on Saturday, September 12th at 8am at Solutions Recovery Center in Oshkosh. The money will be going to support local programs including the Winnebago County DARE, The Angel Fund at NOVA counseling, Solutions Recovery, Inc, and the Winnebago County Heroin Task Force.

If you would like to register for the event, go to DuTriRun.com. The prices are listed below:
Individual Adult $25.00
Individual Adult (Day of) $35.00
Children (18 and under)    $15.00
Teams (21 or more)         $15.00*
  (6-20 people)          $20.00*
*Per person. A team captain can register members all together or each member of the team can register themselves. It is importance that everyone uses the same name for the team when registering.

We have added a few things to this year’s events including a silent auction and open house.  Some of the items for the silent auction include 2 Packer Club Seats and a Paine Art Center Family Pass! If you would to donate an item for the silent auction please contact Ashley Ester at 920-232-3035. The open house will include tables with information from local recovery and treatment center, and tours of Solution Recovery Center.

Let’s end the stigma of addiction!

Share and Share Alike

Instead of posting what we've got going on at re:TH!NK, sometimes we just want to share others that are blogging about things that are related to what we're working on and might be of interest to our readers. So that's what we're doing in this post. (Why re-create the wheel, right?!)

Bike Fed: Bike Week, Budget and More

The WI Bike Fed kicked off its Bike Week on Saturday, June 6th. They have lots of great events planned throughout Wisconsin (none near the Fox Valley, but still, there's lots of reasons to ride your bike). Their blog http://wisconsinbikefed.org/blog/ is always a gold mine of the latest info on biking and bike advocacy and has been one of THE places to go for info on the state budget proceedings.

Wisconsin Active Communities Alliance (WACA)

WACA is a newly formed alliance of local coalitions working together to create more places/communities in Wisconsin for residents to walk, bike and be active. re:TH!NK is a core member of WACA. There blog http://www.activecommunitieswi.org/news/ keeps track of the formation of WACA as well as related topics, like the complete streets campaign. 

Oshkosh Food Co Op is Growing Big

There is a new movement in the Oshkosh area to start a food co-op. What's that you say? Its a community-owned grocery store that gives back to the community! The Co-Op held a Grow Op event on June 4 and are growing their membership and excitement. Their blog http://www.oshkoshfoodcoop.com/blog posts details of recent planning meetings and other happenings of interest.

US Surgeon General on Mental Health

The newly appointed Surgeon General recently posted a blog on the Substance Abuse and Mental Health Services Administration's website related to how the United States is not giving mental health and mental illness the attention it deserves. You can read the blog here: http://blog.samhsa.gov/2015/06/04/raise-your-voice/#.VXX1KzYo7IV

Good Drugs Gone Bad

re:TH!NK's partners from GDGB keep us "in the know" on all the latest drug trends, what prevention folks like us can do, and other really interesting tidbits from places like Colorado and Washington state. http://www.gooddrugsgonebad.com/blog/ They also provide train-the-trainer workshops and presentations if you're with a group or organization that wants to know more. 

RWJF's Culture of Health

For a national perspective on health and prevention, The Robert Wood Johnson Foundation's blog is always ripe with cutting edge innovations, and the latest in success stories. They also have guest writers from all over the place. Its definitely worth checking out. http://www.rwjf.org/en/culture-of-health.html