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If you are intimidated by yoga, no need.

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10 Easy and Essential Yoga Poses for Beginners

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Although I don’t consider myself a yoga expert, it’s one of my favorite ways to exercise. When I have a headache, my back hurts, or I just don’t feel right, I turn to yoga to release tension and relieve stress. As I age, I try to practice more regularly so I don’t lose flexibility and stay active fo…

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Learn about the Pre-Licensure & RN-BSN admissions and pathways overview.

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These mental and physical signs of dehydration are asking you to drink more water.

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Staying hydrated is critical for feeling good and operating at your best. Given that the body is made up of an average of 60 percent water (though this amount varies from person to person), it requires H20 to function on numerous levels. You need more than two hands to count the number of awesome things water does within your body, but some of its main jobs include removing waste and toxins, regulating body temperature, lubricating joints, and improving cellular, tissue, and organ health, says Tamika Henry, MD, MBA, board-certified family physician and founder of Unlimited Health Institute in Pasadena, Calif. Other tasks include aiding in saliva production, proper digestion, and the delivery of oxygen throughout your body.

Throughout the day, we naturally use and lose water-we sweat, we pee, we exhale-and can't actually produce more of it by ourselves. Therefore, we rely on external sources to replenish properly. When you lose more water than you take in, you're considered dehydrated. But you probably don't track whether you're dehydrated by keeping tabs on your water intake and output-you more likely wait until you feel thirsty. But here's the kicker: "If you're thirsty, you're already mildly dehydrated," Dr. Henry says.

While thirst is the most common signal of dehydration-and you should absolutely listen to it-there are several other, less-obvious ways to tell if you're water-deprived, including some mental and emotional markers that may surprise you.

Mental and Physical Signs of Dehydration

You have bad breath.

Bad breath has many causes, including dehydration. Why? Because saliva has antibacterial properties, and the creation of saliva requires water. When you're dehydrated, salivary production goes down because your body has to do some hydration triage and divert fluids to its higher-priority locations. "The ability to fight odor-causing germs in your mouth may not be efficient [when you're dehydrated], causing bad breath," explains Shyamala Vishnumohan, PhD, director of food and nutrition and certified prenatal dietitian at One to One Consulting in Perth, Australia.

You feel hungry.

First things first: It's very possible that you're actually hungry, in which case, please eat! But there are times when you feel peckish or notice cravings ( often for salty foods) because you're really thirsty, Dr. Henry says. It's important to pay close attention to your body and learn the difference-not because you shouldn't be eating, but because your body is trying to tell you that it needs water. Next time you feel hungry, but aren't sure why-maybe you just ate or don't usually feel hungry around that time-ask yourself, "am I dehydrated?" Drink a glass of water and wait about 15 minutes. "More times than not, people are thirsty and not experiencing an actual need to eat," she says. And heads up, you might be thirsty and hungry, so grab yourself a glass of water and a satisfying snack.

RELATED: 7 Healthy Foods That'll Help You Stay Hydrated

Your head is pounding.

There's no certain explanation for why headaches occur with dehydration, but experts have a few hunches. "A working theory involves pain receptors in the brain that are attached to the meninges (membrane layers that protect your brain and spinal cord)," Dr. Henry says. Being dehydrated can cause fluid to shift out of the brain, putting pressure on the meninges and stimulating pain receptors as a result. Translation: that headache is a possible clue that you've gone too long without water.

RELATED: 5 Natural Headache Remedies, Backed by Science

Your focus is off.

If you're having trouble focusing, it might be wise to slug some water. "Dehydration can lead to a lack of ability to focus, causing short-term challenges in performing tasks related to motor and visual skills," Dr. Henry says. Even mild dehydration can cause cognitive issues, which is why she recommends setting alarms throughout the day to remind you to drink.

You're grumpy.

While lack of sleep is largely responsible for a negative mood-and we all know feeling "hangry" is definitely a thing-dehydration can also play a role in spoiling your state of mind. Feeling cranky, impatient, or annoyed? "Dehydration can cause neurological effects that lead to irritability," Dr. Henry says. So next time you snap at your partner or the kids, it may have less to do with their behavior and more to do with your need for water.

RELATED: Not Drinking Enough Water Is One of the Worst Things You Can Do When Stressed-Here's Why

Your skin feels less elastic.

While dry skin is not necessarily a direct sign of your hydration levels, skin elasticity is. Have you ever pinched your hand to see if it snaps quickly back into place? If it doesn't, it turns out this is a pretty effective way to tell if you're dehydrated, Vishnumohan says. To test, use two fingers to pinch your skin on the top of your hand, lower arm, or abdomen. If you're hydrated, it should tent up and release, snapping back into place immediately. When you're dehydrated, on the other hand, your skin loses some of that elasticity it needs to snap back immediately.

How Much Water Should You Drink?

The short answer: It depends.

The long answer? Research has found that, "there is no single daily water requirement for a given person." It's not easy to say exactly how much you need because it truly depends on a range of factors, including body size and composition, physical activity levels, climate, and diet. If you're spending time in hot weather or performing strenuous exercise, for example, you'll need to replace fluids lost from sweating by drinking even more (and don't forget to replace lost electrolytes, too).

Some experts suggest drinking roughly half your body weight in ounces (i.e. if you weigh 160 pounds, you should consume about 80 ounces of water). And you've probably heard the guideline to drink about eight 8-ounce glasses of water a day. But there's no scientific evidence to conclude that these recommendations are the standard, be-all and end-all rule for every individual, Vishnumohan says.

Instead of agonizing over ounces or glasses, aim to drink water regularly throughout the day and listen carefully to your body's natural cues. Remember that many foods (fresh fruits and veggies!) and beverages besides water (tea, milk, smoothies!) also contribute to your hydration status. Vishnumohan's hydration habits, for instance, include enjoying a cup of coffee in the morning and a cup of tea at night, eating five servings of vegetables and two servings of fruit each day, and drinking at least one glass of water with every meal.

Thanks for your feedback!

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7 Signs You're Secretly Dehydrated (That Have Nothing to Do With Thirst)

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Staying hydrated is critical for feeling good and operating at your best. Given that the body is made up of an average of 60 percent water (though this amount varies from person to person), it requires H20 to function on numerous levels.

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You may not think much about your balance-until you no longer have it, or you're doing yoga and fighting hard not to topple out of eagle pose. But balance has to do with a lot more than just being able to stand on one leg in a yoga studio. Ultimately, it's critical for everything you do, no matter your age or level of fitness. "Balance improves overall fitness, quality of life, and performance, and decreases risk of injury," says Corey Phelps, personal trainer in Washington, DC, and founder of Cultivate by Corey.

Our underappreciated ability to balance is a key part of what allows us to do everyday tasks, like walking, running, and getting up from a chair. Studies show that how well (or poorly) you perform these mobility skills strongly predicts how likely it is you'll experience more serious events in the future, like falls, hip fractures, and hospitalizations, says Jonathan Bean, MD, MPH, professor of physical medicine and rehabilitation at Harvard Medical School.

"Balance, as it relates to function in daily life and activity, has more to do with the ability to quickly contract your muscles to stabilize or produce a desired movement," says Joshua Bonhotal, MS, CSCS, strength coach and vice president of operations of Future Fit, a digital personal training service. "Having better balance means you're able to stop under control, recover momentum, and react quickly. As you age, you lose your ability to perform the quick muscle contractions at twice the rate that general strength declines," Bonhotal says. What's more, if you're not actively training to improve your balance, that decline could accelerate.

How Balance Actually Works

Balancing as we walk, run, jump, or stand requires muscle mass. In addition to giving us strength, our muscles help keep our bones and joints aligned so we remain upright. But balancing also calls for the interaction of three primary sensory systems: One is the visual, what we see-easy enough. Another is the somatosensory, which includes nerve receptors that enable us to feel and touch things and to have a sense of our body in space (known as proprioception). The third is the vestibular, a tiny but complex inner ear system that responds to gravity.

Input comes from all three systems, but for most of us, the dominant one is the visual. Seeing what's in front of and around us triggers a series of neural messages that act as an immediate, reassuring fact-check: Everything in your environment is erect, pointing in the right direction, and therefore, you are too. "This is why so many people find it challenging to stand on one foot with their eyes closed," says Fabio Comana, a lecturer at San Diego State University's School of Exercise and Nutritional Sciences. "But that's also why we'll tell someone to close their eyes in balance training. If you take away the visual, the other two sensory systems can become stronger."

Balance Changes as We Age

Accidental injuries are the eighth leading cause of death (right behind diabetes) for people 65 and older-but our balance can be compromised long before we're eligible for Social Security. We may think of age-related balance challenges as the concern of sweetly unsteady grandparents, but as early as our 30s, we begin to lose that all-important muscle mass, as well as experience age-related deterioration in the visual, somatosensory, and vestibular systems.

"The decline is very gradual at the beginning, but by the time you hit 65, the curve drops steeply," says Tanvi Bhatt, PhD, associate professor of physical therapy at the University of Illinois Chicago's College of Applied Health Sciences.

Our visual acuity, including our depth perception and peripheral vision, begins to diminish, and "the proprioceptors embedded throughout the body become less sensitive," Comana says. "So you're not picking up information as quickly or as accurately, and you react more slowly to things that could make you fall." Sensing our own slowness can make us apprehensive, which may be another reason the youthful spring in our step turns into a tentative shuffle. Also, vestibular nerve endings in the inner ear tend to degenerate over time.

To further complicate matters, technology is working against our balance, whatever our age. Blame it on the all-too-common habit of constantly staring into our phones. "One way we maintain balance is by looking at the horizon," Comana says. "Typically in older adults, as their thoracic spine tends to hunch over, their field of vision changes."

A crooked neck could make someone go from looking 300 feet ahead to 50. Plus, the physical misalignment weakens muscles and stability. But now, thanks to phones and computers, "these effects are becoming more evident in younger people-even the college students I teach," Comana says.

How to Improve and Maintain Good Balance

The great news is, no matter how old you are, "with repeated practice, you can maintain or enhance your balance," Bhatt says. It's like learning to play an instrument. "You need to create appropriate neuromuscular connections-that is, links between your brain and muscles," explains Jonathan Cane, an exercise physiologist and the founder of City Coach Multisport, an endurance-training service in New York City. "Then you need to practice to keep those connections from deteriorating."

This is where balance training comes into play. While your balance will change from day to day-injury, muscular fatigue, soreness, and lack of sleep can all affect balance, Bonhotal notes-the key is to work on it regularly, daily if possible, but every other day at a minimum. You can start very small by standing on one leg while you brush your teeth, or try picking up dropped objects while keeping one leg elevated behind you (as you improve, challenge yourself by lifting the elevated leg even higher). If you're short on time, space, or energy, an easy and effective balance builder is standing on one leg with eyes closed for as long as you can until you lose balance (time it!), then switch sides. Watch your time get longer with practice.

Generally, Bonhotal says you're already getting a good dose of balance training if you're doing moves like these when you exercise:

Single-leg exercises (like step-ups)

Exercises where you're in split stances, like lunges

Exercises where the load is unbalanced, meaning you're holding or moving a weight only on one side

Core exercises

If any of these are part of your regular fitness routine, you might only need five to 10 minutes of structured balance training on days you're not doing any of them. But if you're looking to get more targeted balance training into your life, here are more excellent exercises that specifically help build balance and stability.

Balance Exercises

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Balance Declines as We Age-Here Are 8 Helpful Exercises for Lasting Stability

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You may not think much about your balance-until you no longer have it, or you're doing yoga and fighting hard not to topple out of eagle pose. But balance has to do with a lot more than just being able to stand on one leg in a yoga studio.

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Five stress-relieving hobbies for busy people.

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Five stress-relieving hobbies for busy people.

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Picking up a new hobby or pastime can help relieve stress and take some weight off your packed schedule. Here are some stress-relieving hobbies to try during this busy semester that won’t take too much of your time.

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As the fall semester rolls around, there's no doubt that you'll fill your schedule with classes, social gatherings and study sessions, making it challenging to find time for yourself. However, picking up a new hobby or pastime can help relieve stress and take some weight off your packed schedule.

Here are some stress-relieving hobbies to try during this busy semester that won't take too much of your time.
Paint something
Painting is a great way to relieve stress while practicing your artistic skills, whether you're creating an original masterpiece or emulating your favorite artist. Creative pursuits like painting can help you shift your focus, tuck your worries away, and freely express yourself in the medium of your choice.

Try investing in a small canvas, a few paint bottles and brushes if you want to test your creativity. You can paint in the sunlight of your backyard or the comfort of your bedroom. If you would like to find some inspiration elsewhere, painting in a park is another great option.
Find your inner green thumb
If you want to pick up a long-term hobby that doesn't require your full time and attention, try taking care of plants. This activity gives you the simple task of watering your plants and exposing them to daily doses of sunlight. Succulents are a great starter if you're looking to take care of a low-maintenance plant.

While plant care doesn't take too much time, it requires plenty of dedication. Be aware of how often you must water your plants to ensure that they stay healthy and vibrant. This activity will also decorate your home and add a bit of green to your space. You will feel that little serotonin boost when you see your plants grow each day.
Crochet something cozy
Crocheting is a great way to relax when you feel stressed with school assignments and frequent exams. According to the American Counseling Association , crocheting reduces irritability, relieves stress and eases anxiety. Not only is it a great meditative activity, but it is also a perfect opportunity to get crafty.

All you need is a crochet hook and a ball of yarn to start. You can start small by crocheting a simple project, such as a knit scarf or coaster for your coffee mug. If you're feeling confident, try crocheting a cozy sweater to wear on campus during the upcoming chilly season. You can find tutorials and inspiration online, such as on YouTube, Tik Tok or Pinterest.
Bake some treats
The holiday season is coming up, which means it's almost time to feast on holiday goodies. This semester is the perfect time to try baking holiday sweets like cookies, pumpkin bread or apple pie. Baking is especially comforting, knowing that you'll reward yourself with a delicious dessert once you finish.

If you have some spare time in the afternoon or on the weekends, buy a few ingredients and bake a sugary treat to enjoy. You can also perform an act of kindness by sharing your baked sweets with family and friends. You may even provide the dessert at your Thanksgiving dinner this year.
Revive your physical health with yoga
If you're looking to improve your physical health but can't quite find the time to go on a mile run or trip to the gym, try doing yoga. According to the John Hopkins School of Medicine, yoga is the perfect way to improve your strength, flexibility and balance. As a meditative practice, yoga also allows you to reconnect with your mind and body, which can benefit your physical and mental health.

Try doing a quick yoga session in the morning before a busy day to wake up your muscles. You can find free yoga sessions online, which makes this activity quite doable for anyone looking to find a new physical activity.

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Five stress-relieving hobbies for busy students

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As the fall semester rolls around, there's no doubt that you'll fill your schedule with classes, social gatherings and study sessions, making it challenging to find time for yourself. However, picking up a new hobby or pastime can help relieve stress and take some weight off your packed schedule.

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The next meeting has been scheduled for September 20th @ 5:00 PM.

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Sitting at your desk? Four exercises to try

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Sitting at your desk? Four exercises to try

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subscribe to Life Kit podcast

What if there was a way to stop chronic pain in your body before it strikes?

That's the concept behind Vinh Pham's new book, Sit Up Straight: Futureproof Your Body Against Chronic Pain with 12 Simple Movements. Pham, a physical therapist with over a decade of experience, shares a set of exercises aimed at helping to prevent bodily pain that lasts for over three months due to injury, exercise, bad posture or other factors - and relieve it, too. Practicing these movements consistently, he says, can extend your range of motion and increase your flexibility.

"There's research to support the decrease in the incidence of chronic pain with the addition of exercise," says Christipher Bise, a professor at the University of Pittsburgh's School of Health and Rehabilitation Sciences who researches lower back pain and is not affiliated with Pham's book. "Exercises that are going to balance the body front to back [such as mobility training] are really going to be the ones that help over time."

Life Kit asked Pham, the Los Angeles-based founder of the physical therapy studio Myodetox, to walk us through four movements that target areas prone to chronic pain, such as the neck, shoulders, spine and lower back.

Pham recommends doing these exercises, which take about 15 minutes to complete, on a daily basis. Think of them as part of your hygiene plan, he says. Just as brushing your teeth twice a day may help you prevent cavities, mobility training may help boost your odds for remaining pain and injury-free, he says.

Lastly, if you are pregnant or experiencing severe chronic pain, Pham says to consult with a doctor before introducing anything new to your care routine.

Rotate your spine

Anyone who works at a desk knows how easy it can be to slip into slouching over your computer. If we're not careful, that mid-back rounding can creep into all of our sitting time and create pain by putting stress on the middle section of our spine.

This movement seeks to relieve that stress and encourage flexibility by mimicking the natural movements of the spine - side bending, bending backward and rotating. The idea is to get the body comfortable with these motions so that when you encounter them in real life, they're not painful.

To do this modified movement, which Pham calls the 3D T-spine rotation, stand up and drop your right foot behind the left, about a foot apart. Starting with the right arm straight up and the left arm back, as if you're shaking the hand of the person behind you, simultaneously drop your arms - still in a straight position - and torso to your right foot. Move them back to their original position and hold for two seconds. Repeat the movement ten times before switching legs and doing the same exercise on the other side.

Floss your spine

This exercise also helps to relieve the stress of the slouch position you may find yourself in while working at your desk. But instead of rotating your spine, as you did in the previous movement, you're going to move your upper torso forward and backward - exposing your spine to the opposite motion of hunching over.

And you're going to do that by "flossing" your spine - stretching the spinal cord and nerves to reduce irritation and improve your range of motion.

To do this movement, stand and bring your arms straight out in front of your body at chest height. With your thumbs down and palms out, bend your knees a bit and let your shoulders curve forward so that your spine forms a C-shape. Then straighten your knees and stretch your arms straight back, palms up, and hold for about two seconds.

As you do this exercise, pay attention to any tension you may feel in your back, shoulders and neck - or if there's any discomfort that feels better after doing the exercise. Doing so can help you identify undiscovered sources of pain - and keep tabs on the movements that are helping to soothe that pain.

Teach your body how to bend safely

We reach down to pick things up from the ground dozens of times a day. And we do that in a variety of ways: kneeling down beside it, hunching over or bending at the waist. These movements might seem convenient or the least cumbersome, says Pham, but in reality, they're often at odds with our spine and lower back's natural ranges of motion.

This exercise aims to protect the lower back from those movements by mobilizing your hamstrings and your sciatic nerve, which runs from your lower back down your hips and hamstrings.

To do this movement, called Split Stance Hip Reach, stagger your legs by placing the left foot a few inches in front of the right, with most of your weight on your front foot. Bring your hands and arms into a V-shape pointing downward. Keeping your left leg straight, with a slight bend in your right leg, slowly hinge down to touch the ground at the 11 o'clock, 12 o'clock and 1 o'clock positions, back and forth ten times. Then switch legs and repeat the movement. Remember to keep your back straight and push your butt back as you stretch forward and rotate your trunk.

Extend your big toe

Try walking around for a bit without using your big toes and see how difficult it is. It may not seem obvious, but you need them to be able to walk and run properly. When movement of these toes are limited, it can change your gait and contribute to pain in the plantar fascia - the rubber band-like ligament that stretches from your heel to your toes - and tightness in the calf and hip, says Pham.

This exercise, called the Big Toe Extension, aims to relieve or guard against discomfort you might feel in your foot and calf. Put your big toe against a wall so it's pointing upward. Lock both your knees in a split stance and rock in and out of it ten times, moving slowly so each lunge forward lasts about two seconds. Switch and do the same exercise with your other leg.
The audio portion of this episode was produced by Andee Tagle. The digital story was edited by Malaka Gharib. We'd love to hear from you. Leave us a voicemail at 202-216-9823, or email us at LifeKit@npr.org.

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4 exercises that can prevent (and relieve!) pain from computer slouching and more : Life Kit

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subscribe to Life Kit podcast What if there was a way to stop chronic pain in your body before it strikes? That's the concept behind Vinh Pham's new book, Sit Up Straight: Futureproof Your Body Against Chronic Pain with 12 Simple Movements .

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Seven birthdays to celebrate in September.

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It is week 2!

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Breathing Meditation | UCLA Mindful Awareness Research Center

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Yoga Tips For The Hands  |  Yoga With Adriene

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Happy birthday to our one and only Stephanie Vaughn!

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This 30-minute practice was made with teachers in mind, but it works for anyone in a careteaking role.

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Drink Up: How to Keep Your Body Hydrated

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Drink Up: How to Keep Your Body Hydrated

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Our bodies depend on water. The human body is made up of about 60% water and every bodily system needs it to function. Water regulates body temperature, heart rate and blood pressure. It’s also essential for healthy skin, hair and nails.

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Published on July 21, 2022

Our bodies depend on water. The human body is made up of about 60% water and every bodily system needs it to function. Water regulates body temperature, heart rate and blood pressure. It's also essential for healthy skin, hair and nails.

It's important to drink enough fluids every day to keep your body properly hydrated. Many factors contribute to how much you need to drink. Your overall health, medications, exercise level and diet all affect your body's hydration needs. As temperatures rise, you're also more likely to sweat and that can lead to dehydration if you don't replace lost fluids.

Will you know if you're dehydrated?

"There are several signs of dehydration you can check for," says HyeJin Jae MD, a family medicine doctor for PIH Health. "Common signs include headaches accompanied by dry mouth and thirst as well as feeling tired or upset. Dark urine or urinating very little are also signs. If you experience these symptoms, your body needs more fluids."

What should you drink to hydrate?

Drinking water is the best way to rehydrate. Many people don't like drinking water so they think they can substitute other drinks in place of water to stay hydrated. Many bottled drinks are marketed as a means to not only help with hydration, but to provide vitamins, minerals and other good-for-you perks. However, these drinks are typically not as healthy as you think-and some may even cause you to become more dehydrated.

The drinks listed below may serve a specific purpose, but they should not be a replacement for water on a regular basis:

Enhanced Waters: Water-based drinks boasting that they're filled with vitamins may not be as good for you as you think. Many contain vitamins, such as B and C, that are rarely lacking in the average person's diet. What they do contain is sugar or artificial sweeteners. Some popular varieties of enhanced water can have about 30 grams of sugar-almost as much as a bottle of soda. You're better off drinking plain water and getting your vitamins from food.

Flavored Waters: While water is the main ingredient in most of these drinks, pay close attention to the labels. Some use artificial sweeteners, while others add natural sweeteners. They may also contain artificial flavors and colors-things you don't get when you start with water and flavor it yourself.

Sports Drinks: These are designed for highly active people who participate in intense athletic activities. If this doesn't describe you, sports drinks probably shouldn't be a regular part of your diet because they typically contain a lot of sugar and sodium, which may contribute to weight gain and high blood pressure.

Energy Drinks: While many energy drinks contain vitamins, they also contain caffeine and often sugar. Drinking these on a regular basis may lead to heart arrhythmias, headaches, high blood pressure and anxiety. Read labels carefully to see what's in any drink you consume and don't use these drinks as a regular source of hydration.

How do you make water taste better?

Since water is the best way to stay hydrated, it's worth finding ways to make it more appealing. If plain water doesn't tempt you to keep sipping, try these tips:

Drink fizzy water, like plain seltzer

Add slices of lemon, lime, cucumber or orange

Infuse water with chopped mint leaves or basil

Mix seltzer with a touch of cranberry or any natural fruit juice (3-parts seltzer:1-part juice)

Drink iced herbal or green tea (decaffeinated only and skip the sweeteners)

Can foods also help keep you hydrated?

Although you should aim to get most of your fluid needs by drinking water, you'll be happy to know that some fruits and vegetables also help keep you hydrated. Naturally-hydrating foods that also supply loads of other nutritional benefits include watermelon, oranges, grapefruit, melon, celery, cucumbers and tomatoes.

Copyright 2022 © Baldwin Publishing, Inc. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

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Drink Up: How to Keep Your Body Hydrated | Whittier, CA | PIH Health

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Published on July 21, 2022 Our bodies depend on water. The human body is made up of about 60% water and every bodily system needs it to function. Water regulates body temperature, heart rate and blood pressure. It's also essential for healthy skin, hair and nails.

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21 Affordable Restaurants in Southern California

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21 Affordable Restaurants in Southern California

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From delis, burger joints, and taco shops to Asian and Middle Eastern neighborhood favorites, these restaurants pack in a lot of flavor at bargain prices.

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Part of an ongoing effort to revitalize National City's downtown district, Market on 8th is widening the spotlight on the area's food culture. Housed in a renovated 1940s building, the new 9,000-square-foot market holds 12 food stalls, along with a culinary bookstore and a streetwear boutique.

Although the offerings are diverse, ranging from tacos to barbecue to poke, Asian cuisines make up most of the lineup. Pizza Kaiju, a pandemic pop-up turned brick-and-mortar, does accomplished New York- and Detroit-style slices and pies made with familiar toppings, but the sisig pizza ($5.50 per slice) that interprets the sizzling Filipino pork dish is a standout. The white pizza features roasted pork belly, mozzarella, calamansi cream, garlic, red onion, and shavings of pickled serrano peppers. Even the ranch dressing, a go-to pizza condiment, gets an Asian twist with black garlic and miso.

A descendant of a once-famous Indonesian restaurant in the Philippines, Café Indonesia serves up a menu that spans Filipino-inspired specialties, such as a fried-chicken sandwich ($13) glazed with a chile-and-vinegar-spiked red adobo sauce, and time-tested family recipes for Indo-Dutch favorites. A luscious rendition of beef rendang ($14), a caramelized coconut beef curry, and juicy grilled skewers of chicken and pork satay ($13) are excellent anchors for combination plates that include nasi goreng (Indonesian fried rice) or jasmine rice, as well as pickled cucumber, shrimp chips, curried eggs, and sambal badjak (an Indonesian hot sauce).

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Part of an ongoing effort to revitalize National City's downtown district, Market on 8th is widening the spotlight on the area's food culture. Housed in a renovated 1940s building, the new 9,000-square-foot market holds 12 food stalls, along with a culinary bookstore and a streetwear boutique.

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In our newest episode, Elyse talks with Dr. Austin Nation, professor at Cal State Fullerton and Clinical Administrative Supervisor at the Keck School of Medicine at the University of Southern California.

Austin presented a study at ACNL’s recent annual program in February exploring healthcare access and experiences for LGBTQ+ individuals living in Orange County. Elyse and Austin talk about barriers LGBTQ+ individuals face when it comes to receiving healthcare and mental health services, what kinds of competencies healthcare providers need when assisting LGBTQ+ patients versus heterosexual or cisgender patients, and how Nurse Leaders can learn more about these populations and improve the level of care they receive.

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Barriers to Healthcare for LGBTQ Populations w/Austin Nation

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Listen to this episode from ACNL in Action: Lessons in Nursing Leadership on Spotify. Elyse talks with Dr. Austin Nation, professor at Cal State Fullerton and Clinical Administrative Supervisor at the Keck School of Medicine at the University of Southern California.

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Here are 9 tips to keep you and your loved ones cooler as temperatures soar.

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Published on July 11, 2022

Summer is here! While that brings many joys of the season, it also means you may have to endure uncomfortable heat for the next few months. Summer heat can make you feel tired, sticky, and irritable. If you have certain medical conditions, it can also be dangerous.
Here are 9 tips to keep you and your loved ones cooler as temperatures soar:

Pay attention to signs of heat-related illness. Anyone can feel sick from the heat, but people with heart disease, as well as young children and the elderly, are more at risk because their bodies don't adapt to the heat as easily. Problems with your cardiovascular system, as well as some medications, may make it harder for your body to cool down when it's hot. Signs of heat-related illness include headache, dizziness, weakness, nausea, heavy sweating, flushed skin, rapid heartbeat and thirst.

If you have a medical condition that makes the summer heat difficult for you, talk with your doctor about what you can do to keep yourself safe during these hot summer months. To find a PIH Health physician near you, visit PIHHealth.org/Find-a-Doctor.

Copyright 2022 © Baldwin Publishing, Inc. All rights reserved. Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

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Summer Heat: 9 Tips to Beat the Heat | Whittier, CA | PIH Health

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Published on July 11, 2022 Summer is here! While that brings many joys of the season, it also means you may have to endure uncomfortable heat for the next few months. Summer heat can make you feel tired, sticky, and irritable. If you have certain medical conditions, it can also be dangerous.

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How to Prepare for Medical Emergencies When You Travel

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How to Prepare for Medical Emergencies When You Travel

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If you have travel plans this summer, check out these 10 tips to help you prepare for a medical emergency when you travel.

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How to Prepare for Medical Emergencies When You Travel | Whittier, CA | PIH Health

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Published on July 07, 2022 Excited to travel now that life has returned to some sense of normalcy? If so, you're not alone. Millions of Americans are expected to travel this summer, resuming their love of exploring places near and far.

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Recently published article by Dr. Austin Nation

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Recently published article by Dr. Austin Nation

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Abstract

Objective

Young Black men who have sex with men (MSM) represent the majority of individuals with new HIV infections in the U.S. Substance use is related to risk and acquisition t of HIV. The purpose of this study was to explore the perceptions and experiences about the role substance use plays in the lives HIV-positive and HIV-negative young Black MSM between the ages of 18-34.

Methods

Using a qualitative, narrative perspective, we recruited and then interviewed participants in partnership with AIDS Service Organizations. Narrative and thematic analysis was used to analyze these Black men’s personal stories with harm reduction used as the conceptual approach.

Results

Nine HIV-positive and 3 HIV-negative participants(n = 12) shared stories about their own personal experiences with family relationships and substance use. Themes related to family included early exposure and initiation of substance use, substance use as a response to stigma around sexual orientation, kicked out of house, asked to leave or left home so they could be themselves and perceived benefits and advantages of methamphetamine.

Conclusions

The participants are subjected to adverse and stressful childhood experiences. These are important stories to understand if we expect to mount an adequate response, utilizing harm reduction, to the growing number of young Black MSM at-risk for HIV.

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Substance use experiences of HIV-positive and HIV-negative black, non-hispanic men who have sex with men (msm) ages 18–34 in the Bay Area: A qualitative narrative perspective

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Young Black men who have sex with men (MSM) represent the majority of individuals with new HIV infections in the U.S. Substance use is related to risk and acquisition t of HIV. The purpose of this ...

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Some ways to “pandemic-proof” our minds might be to set aside 15 minutes a day to practice mental hygiene. (CNN Health article, April 2022)

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April is Stress Awareness Month. Sign up for and learn how to cope. Our six-part mindfulness guide will inform and inspire you to reduce stress while learning how to harness it.

You brush your teeth twice a day to keep plaque from building up and see a dentist regularly for extra maintenance. It's just good hygiene.

But how often are you practicing mental hygiene?

Whether you have a specific concern or are just trying to get through your day a little better, taking about 15 minutes each morning to maintain your mental health is something everyone could benefit from, said Broderick Sawyer, a clinical psychologist in Louisville, Kentucky.

"This is the mental health equivalent of brushing your teeth before you need a root canal," he said.

The hygiene comes in the form of lowering levels of cortisol, the main stress hormone. An intentional daily practice for stress relief not only makes you feel better today - studies suggest it could improve your well-being later in life.

Increased cortisol levels can lead to a number of physical health complications, according to research from 2020. And a study from 2016 found that emotional regulation has been shown to improve health resilience in older age.

Sawyer has culled together a method for mental health hygiene. He explained why it should be part of your routine and how you can build it into your life.

Yes, you do have 15 minutes

If you are stressed and overwhelmed, carving out 15 minutes in your morning for relaxation sounds like just another hurdle on your to-do list. That addition, however, will make the rest of the list easier to get through, Sawyer said.

"It's not about I don't have time, you have time for a lot of things," he said. "If we really can (practice mindfulness) throughout the day, then our mental health needs less of our energy, less of our juice."

Taking time to reset your mental space at the start means that the stressors of the day aren't piling on top of an already overwhelmed system.

And if you start the day stressed, that is often the baseline you come back to the rest of the day, Sawyer said. When you start with a clear, relaxed mind, you have a calm reference point to which you can return.

"Having a practice of mental health hygiene is like cleaning your mirror and looking into it, and you look in it and know what is and is not you," Sawyer said.

That understanding of what a relaxed baseline feels like and what brings you away from that can help you have compassion for yourself and others who may also get anxious or upset, he added.

"When we do these things every day, we essentially 'practice feeling happy,'" Sawyer said. "Then in turn, this can make us feel more confident when stressful life situations come up - because we do a good job nourishing ourselves."

Here's how to build in your daily practice.

1. Try new activities

The first step in improving your mental health hygiene is experimenting with different activities - anything that brings calm and lowers cortisol, Sawyer said.

"It's just learning to treat and cultivate that inner space with awareness," he added.

To start, set aside 15 minutes in the morning every day as time to slow down and intentionally focus on your inner well-being. The things you fill that time with could be ones you do every day anyway but made more relaxing - like drinking your morning coffee slowly with some deep breaths or swapping talk radio for music you enjoy on your commute, Sawyer said.

But it also could help to switch things up, like sitting outside, going for a walk or stretching, he added.

The important thing is to continue trying new activities until you find something that works for you - and don't be discouraged if it takes some time to see the benefit.

2. Track how it makes you feel

An important part of the experimentation is journaling, Sawyer said.

After trying a new activity in your 15 minutes, making note of how you felt afterward and during the rest of the day can help you discern what kind of things work best for you.

Are you calmer throughout the day? More energized? Better able to handle stress? The feeling you are looking for may change, but the aim is to cultivate a baseline feeling that helps you feel better as you go about the day.

Journaling can also help keep a positive attitude if you don't immediately get the results you are hoping for from your practice, he said.

"You just sort of trip onto those things through your own practice of intuitively trying things out. Then if they don't work, that's OK and just write that down," Sawyer said.

3. Pay attention to what you need at different times

No one action will work all the time, Sawyer said. It can make a big difference to keep an eye on what you need in different contexts.

"So, if I have a workday with a lot of meetings, maybe I need to be a little more chipper and buoyant. Maybe I need to be more laser-focused because it is a heavy writing day. Those are different energies," Sawyer said.

That could mean ending your 15 minutes with a shot of espresso on one day or doing a concentration meditation another day, he added.

4. Add through the day as needed

Eventually, that 15 minutes in the morning might not seem like such a chore. In fact, you might start to crave some check-ins with your mental state at more points throughout the day.

At any time that feels good, but at least three days a week, Sawyer suggested adding in some low-impact physical activity, like walking, biking or yoga.

It's also helpful to add in some time to wind down at the end of the day if you can, turning off work notifications, stepping away from screens and taking time to decompress, he added.

"Once we find that tool or collection of tools for ourselves, we then get to master how well we use it," Sawyer said.

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How 15 minutes of mental health hygiene can change your whole day | CNN

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Carving out 15 minutes in an already busy day can sound like a chore, but a clinical psychologist says it's a small investment that can make the rest of your day easier and happier. He explains how to create and implement a mental health hygiene routine.

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Top eight yoga poses to do before bed for rest and relaxation.

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Top eight yoga poses to do before bed for rest and relaxation.

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Yoga, just like any exercise, can help your mind destress and decompress from the day. Read this article from CNET.

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Too stressed to fall asleep? You might have tried reading or drinking a hot cup of herbal tea, but maybe that wasn't enough. While exercising before bed is not always a good idea, the same cannot be said about meditation, stretching and yoga. In fact, yoga might be the key to getting a better night's sleep.

With or without a yoga mat, these nightly poses are for everyone.

Does yoga really help you sleep?

CNET

Yoga, just like any exercise, can help your mind destress and decompress from the day. Studies have found that those who practice yoga may present lower levels of cortisol, the stress hormone. The same results concluded that yoga had a similar effect on depression as antidepressants.

What does this mean for your sleep? Well, cortisol levels have been found to have a direct relationship with your sleep. It is often harder to fall asleep with high levels of cortisol in your bloodstream. A 2019 study found that the practice of yoga had a positive effect on treating and improving insomnia.

Top eight yoga poses to do before bed

Getty Images/Mapodile/E+

These poses are for any level of experience and easy enough for beginner yogis. While moving between these poses, remember to pay attention to your breath and where you feel most tension in your body. Breathe and try to relax if you experience any discomfort. Move through these poses for about 20 to 30 minutes before bed.

Lizard pose

To get into this pose, start in a push-up position with your arms shoulder-width apart, pushing with your palms. Your legs should be straight out behind you, and your toes pointed to the front. Then, come down closer to the floor on your arms, moving your elbows underneath your shoulders. Bring either your left or right leg up to hug your side, knee behind your shoulder. Make sure your head is aligned with the spine and relax your core. Stretch both sides before moving on.

Forward fold

This pose is as easy as standing up straight and leaning over to reach for your toes. If you are able, place your hands on the ground. If you are unable to touch your toes, you can do a half-forward fold and grab below your knees. Looking for a challenge? Try reaching around your ankles and hold. Make sure your back is straight and you are taking deep breaths.

Bridge pose

Start by lying down on your back, legs and arms stretched out and on the ground. Take a deep breath, raise your core off the ground and shift your arms closer to your body to balance. Your knees should be at a 90-degree angle. Your hands can lie flat, or you can bring them together underneath your core.

Happy baby

An easy pose to transition into after Bridge -- start this pose on your back. Lift your legs to the ceiling and out a little past your shoulders (or however far you can go). Then, grab onto the outside of your feet with both hands. Gently rock left and right to relieve tension in your lower back.

Legs-Up-The-Wall

You will need to clear a space beside a wall for this pose. Facing the wall, lie on your back and walk your legs up high or lift your hips with your arms. Your hips can be against the wall or a little away. Once you get in a comfortable spot and you feel like you can balance, stretch your arms out beside you. This pose is great for destressing and improving your circulation.

Child's pose

You can start this pose by kneeling or getting on your hands and knees. Tuck your feet underneath your hips and bring your head close to the ground. Reach your hands out in front of you, stretching your spin. The further out you reach, the better the stretch will be for you.

Seated twist

If you are coming out of Child's pose for this next one, sit back up and extend your legs out in front of you. Cross one leg over the other, pulling the heel of the crossed leg your outer thigh. With the opposite arm, cross your body and twist yourself, pushing with your elbow on the raised knee. Twist and breathe. Repeat with the other side before moving on.

Butterfly pose

From a seated position, straighten your posture and press the bottom of both your feet together. Placing your hands on your feet, attempt to press your hips as low as you can to the ground. The lower you go, the bigger the stretch. If you are looking for more of a challenge, move your feet closer to your body.

The information contained in this article is for educational and informational purposes only and is not intended as health or medical advice. Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives.

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Having a Hard Time Falling Asleep? Try These Yoga Poses Before Bed

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Too stressed to fall asleep? You might have tried reading or drinking a hot cup of herbal tea, but maybe that wasn't enough. While exercising before bed is not always a good idea, the same cannot be said about meditation, stretching and yoga. In fact, yoga might be the key to getting a better night's sleep.

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The next reading selection is Sue Monk Kidd's, The Invention of Wings. Please join us for the next SON Book Club meeting on July 19, 2022 at 5:00 PM.

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Wishing you an amazing celebration!

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The UC San Diego Center for Mindfulness (UCSD CFM) is a multi-faceted program of clinical care, education, research, and outreach intended to further the practice and integration of mindfulness and compassion into the lives of individuals throughout the healthcare and educational system including patients, students, teachers, and businesspeople.

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UC San Diego Centers for Integrative Health
9500 Gilman Drive
La Jolla, CA 92093

Quick Links

Blog

Contact Centers for Integrative Health

News & Articles

Official Web Site of the University of California, San Diego. Copyright © Regents of the University of California. All rights reserved.

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Mindfulness | Centers for Integrative Health

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Offering Mindfulness & Compassion Practice and Support

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5 Planets to form rare alignment this weekend, June 4-5, 2022.

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5 Planets to form rare alignment this weekend, June 4-5, 2022.

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Talk an late evening or early morning stroll and look up.

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Five planets will be visible in the predawn sky this weekend, offering an opportunity for sky watchers to see a rare alignment of Mercury, Venus, Mars, Jupiter and Saturn with the naked eye.

Beginning Friday and lasting through this month, the five planets will appear strung across the eastern horizon before sunrise. The parade of planets will be aligned in order of their distance from the sun, with Mercury, closest to the star, appearing lowest on the horizon and Saturn highest in the night sky.

For the best views, sky watchers in the Northern Hemisphere should head outside roughly 30 minutes before sunrise and choose a spot with unobstructed views of the eastern and southeastern horizon.

The same five planets are viewable before sunrise in the Southern Hemisphere, but stargazers there should stake out a location with unobstructed views of the eastern and northeastern horizon, instead.

If conditions are clear, the planets should be bright enough to see them with the naked eye, though Mercury will be faintest early in the month and thus trickiest to spot without binoculars.

Later in the month, however, Mercury will brighten significantly and appear higher in the sky, making it much easier to see, according to Sky & Telescope, a publication by the American Astronomical Society.

A separate treat also awaits sky watchers later in the month: On June 24, the crescent moon will sneak into the predawn lineup, appearing between Venus and Mars.

While it's fairly common to see two planets appear close together in the night sky - a celestial phenomenon known as a conjunction - it's much rarer for a planetary quintet to line up in their natural order. The last time five planets visible to the naked eye were aligned this way was in December 2004, according to Sky & Telescope.

After June, however, the party will begin to break up.

As the next few months progress, Saturn, Mars, Jupiter and Venus will appear more spread out in the predawn sky, "so much so that Venus and Saturn will make their exits as morning objects for most observers by September," according to NASA.

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5 planets to form rare alignment in the sky this weekend

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Five planets will be visible in the predawn sky this weekend, offering an opportunity for sky watchers to see a rare alignment of Mercury, Venus, Mars, Jupiter and Saturn with the naked eye. Beginning Friday and lasting through this month, the five planets will appear strung across the eastern horizon before sunrise.

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We need to talk about race.
The story of our nation is one of justice and freedom, but the unspoken truth is too many people are shut out of equal opportunities because of the color of their skin. Civil Rights laws and advocacy movements have brought racial inequities to light, but have not solved urgent problems caused by structural racism. This inequity has led to wide-scale poorer health outcomes and shorter life spans.

Structural racism refers to the persistence of inequity in communities of color while others benefit from a disproportionately larger share of the nation's resources. There is indisputable evidence that the impacts of this inequity are generational. Structural racism has led to a lack of basic healthcare, education, housing, and other needs for too many in our nation.

Authentic conversations about racial inequities are essential, difficult, and urgent. There are many forces that prevent people from talking about racism. Without honest reflections on race and the history of this nation, conversation and narratives often generate unproductive fear, shame, guilt, avoidance, and denial. We need to move past that to a place of healing and action. A new book by RWJF's chief science officer, Dr. Alonzo Plough, shows us how.

Live Webinar-June 15 (registration sign-up to the left)

Join Dr. Alonzo Plough as he models how to talk about structural racism. The webinar will also offer insight into how health equity is the operational focus on the Foundation's work. Understand how:

To create space for those with lived experiences to drive decision making
This webinar will be available in Spanish and English, and will be recorded for on-demand use through RWJF's Communications Toolbox.

Necessary Conversations: Understanding Racism as a Barrier to Advancing Health Equity is edited by Alonzo L. Plough, PhD, MPH, VP, Research-Evaluation-Learning and Chief Science Officer, Robert Wood Johnson Foundation.

The book, published by Oxford University Press, features a diverse set of voices, including Nikole Hannah-Jones, a Pulitzer Prize winning journalist, Derrick Johnson, president and CEO of NAACP, Crystal Echo Hawk of IllumiNative, Gail Christopher, executive director, National Collaborative for Health Equity, among many other esteemed thinkers and doers.

Working together, we can dismantle harmful and inequitable structures of the past, so everyone has a fair and just opportunity for a brighter, thriving future ahead.
Other books in the series include:

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Necessary Conversations: Understanding Racism as a Barrier to Achieving Health Equity

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We need to talk about race. The story of our nation is one of justice and freedom, but the unspoken truth is too many people are shut out of equal opportunities because of the color of their skin. Civil Rights laws and advocacy movements have brought racial inequities to light, but have not solved urgent problems caused by structural racism.

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Please join the FSDC in congratulating the Class of 2022! You have all played a pivotal role in the success of our nursing students! We hope to see many of you at Commencement today!

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The FSDC would like to wish all of our SON Faculty a very Happy Nurses Day and enjoy the week long celebration!

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Enjoy a blessed festive celebration and a healthy year.

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Happy Wednesday, today is Nation School Nurse Day! The Faculty and Staff Development Committee would like to join us as we celebrate our School Nurses. Thank you for all you do to keep the students healthy, safe, and ready to learn!

Learn more at http://schoolnurseday.org.

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Next Meeting, Tuesday, June 7, 5:00 pm.

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Happy Administrative Professional's Day! The FSDC would like to thank our SON staff for all they do to keep our program running (and awesome)!! We will be hosting a lunch on Monday, April 25, 2022, in your honor, so we hope all staff can attend!

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Lunch & Learn, April 21st (noon-1:00 PM)

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Lunch & Learn, April 21st (noon-1:00 PM)

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Our guest speaker will be Annette Craig, President/Founder of With Hope – the Amber Craig Memorial Foundation.  The presentation is a sensitive topic, but well worth hearing the data and resources available for those in need.  This event is open to faculty, staff, and students in the School of Nursing.

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5 steps to slow down and take care of yourself.

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5 steps to slow down and take care of yourself.

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Effective self-care begins with becoming aware that you need a break and continues with self-compassion, finding support and being intentional about what you do next, writes Mike Robbins

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Mike Robbins | Infusing Life and Business with Authenticity and Appreciation

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Although we know this, it's much easier said than done, isn't it?

If you had told me a few years ago that I'd be spending so much time at home over the past two years, not traveling or speaking-I would have thought that I would be able to take care of myself really well - exercising, resting, meditating, etc.

That wasn't the case for me for the first year and a half or so of Covid. How about you? Many people I know and work with have talked to me about challenges along these lines, particularly during the pandemic.

For me, it was and, at times, still is hard to get and stay motivated. It's easy to get stuck in the monotony of things and also unhealthy patterns with respect to eating, sleeping, exercising-or lack thereof.

Whatever your current struggle may be with self-care, you're not alone. It continues to be a challenging and stressful time for just about all of us.

How can we take better care of ourselves? And how do we do so in a more kind and compassionate way?

I have five ideas for what we can do to enhance our self-care in a healthy and effective way right now.

The Importance of Self-Care

Many of us struggle with our approach to self-care. And while self-care is essential, it can be tricky for several reasons.

Here are some things we can focus on and do to improve how we care for ourselves:

1. Awareness

Awareness is about being mindful and real about how we feel - physically, mentally, emotionally, and spiritually. This awareness can be easier said than done, but it is the first step to caring for ourselves in a successful way.

Being authentic with ourselves is essential to our well-being on every level, and this starts with awareness.

2. Compassion

Have compassion for yourself. We've been through a lot and we continue to navigate an incredibly challenging time. All that has happened has disrupted how we operate and care for ourselves. If you are struggling, remember, you're not the only one.

Sometimes it's easier to have compassion for others than ourselves. Just remember...you're not broken, flawed, or screwed up. You're just human.

There are four steps we can follow when finding great compassion for ourselves and making positive changes:

1. Recognize (the pattern, thought, or behavior)

2. Acknowledge (what we're feeling or doing and the impact it is having)

3. Forgive ourselves

There's nothing wrong with us if we've picked up some unhealthy habits over the past few years. Have compassion for yourself. And remember to always appreciate and love yourself.

3. Reach out for support

Having other people to talk to can be very helpful. People want to support us, and most of us are fortunate enough to have people in our lives who are there for us...especially if we're willing to reach out and let them know we need support.

Have you ever noticed other people's issues and challenges are way easier to address than our own? Even the most intense and complicated situations don't seem nearly as complex when they are going on for other people...because we're not emotionally attached to them in the same way we are with our own stuff.

The further away we are from the situation, the easier it is for us to have a healthy perspective on it. Many of our biggest issues are related to our own trauma or negative patterns.

It can be hard to confront our challenges authentically and effectively-but that's why therapy and coaching can be so valuable. When a skilled person can help us look at our stuff from an outside perspective, they can often help us get out of our own way and move through things.

4. Take action

Take some thoughtful and intentional action, even if it's small. You can journal, walk, meditate, stretch, or take a good old-fashioned break.

Don't take action for the sake of action, but take intentional action. It might feel awkward at first, but taking action and getting into some kind of movement can make a big difference.

5. Accountability

A very practical and actionable way to overcome struggle or resistance is to have some kind of positive accountability. Accountability helps us move past blocks and stick to healthy habits, especially when they might be different or challenging.

Changing our behavior and trying new things can be scary-but having some accountability can help us take that first step...and then keep going.

Caring for ourselves is so important, particularly right now, and it can be really hard to do. Let's be real about it and kind as we look to make some positive shifts and changes with our self-care.
What can you do to take care of yourself right now in a compassionate and effective way? Share your thoughts or questions below in the comments.

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The Challenge and Importance of Self-Care | Mike Robbins

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Although we know this, it's much easier said than done, isn't it? If you had told me a few years ago that I'd be spending so much time at home over the past two years, not traveling or speaking-I would have thought that I would be able to take care of myself really well - exercising, resting, meditating, etc.

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Find out what is happening at the RAP Clinic.

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Find out what is happening at the RAP Clinic.

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The RAP Clinic is run by volunteers: Registered Nurse BSN Candidates, Faculty, and Dr. Sakamoto. Brought to you as Service by the School of Nursing.

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The FSDC invites everyone from the SON to show your school spirit and cheer on the Titans baseball team as they battle USC on 4/19!! We will sit together as a group and root for our players!! Please consider joining us for this premium baseball game! RSVP ASAP to reserve your seat with your SON colleagues.

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Let's celebrate another wonderful year.

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Lunch & Learn, March 24th (noon-1:00 PM)

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Lunch & Learn, March 24th (noon-1:00 PM)

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Welcome all!

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CSUF ASI & Division of IT Present a Double Feature

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CSUF ASI & Division of IT Present a Double Feature

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Friday, March 18th, CSUF Intramural Field Seating starts at 3:30 PM, the Game begins at 4:10 PM, and F9 starts immediately after. FRIENDS AND FAMILY WELCOME Bring a blanket and a picnic Chairs, Hot dogs provided while supplies last.

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ASI and the Division of IT present :DOUBLE FEATURE March Madness CSUF VS DUKE and Fast & Furious 9

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Discover unique opportunities at! Find and attend events, browse and join organizations, and showcase your involvement.

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May the luck of the Irish be with you all year long!

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Let's celebrate! Pies in the commons.

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Enjoy your special days!

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URGENT---TIME CHANGE to 10:00 AM, beginning May 2, 2022 for summer.

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URGENT---TIME CHANGE to 10:00 AM, beginning May 2, 2022 for summer.

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Let's take a break with our coworkers and walk around campus together. Fresh air! Great company! If you are on campus, please plan on joining!

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The next reading selection is Harriet Tubman: The Road to Freedom by Catherine Clinton. Please join us for the next SON Book Club meeting on April 5, 2022 at 5:00 PM.

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May each of you have a splendid day filled with hugs, laughter, and joy.

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Mindfulness: A needed skill in healthcare (and life in general)

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Mindfulness: A needed skill in healthcare (and life in general)

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The Nurse Coach presents mindfulness workshops that are open to students, faculty, and staff.

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Our Faculty Staff Development Committee welcomes you to a virtual community board.  We look forward to making beautiful memories here with you. 

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Our Faculty Staff Development Committee welcomes you to a virtual community board.  We look forward to making beautiful memories here with you. 

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SON Book Club Spring 2022, Selection #1 

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SON Book Club Spring 2022, Selection #1 

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The next reading selection is Pultizer Prize winner, The Nickel Boys: A Novel. Join us for the
next SON Book Club selection, by Colson Whitehead.

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Happy birthday to our colleagues!

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Looking forward to seeing everyone soon!

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Back to school meeting, January 21, 2022, 8:00 AM to Noon.

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Happy Thoughts and Well Wishes for our January Birthdays!

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No matter how you celebrate the holidays, embrace those around you!

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Happy birthday to our colleagues!

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Annual School of Nursing Holiday Party on Thursday, December 16th

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Annual School of Nursing Holiday Party on Thursday, December 16th

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A change due to the weather, we will be gathering at EC-102. The in person festivities will take place from 2PM – 4PM.

Light refreshments will be provided along with cookie decorating (sponsored by FSDC Committee), games, and of course our traditional Ugly Sweater Competition! Please come dressed in your ugliest.

For those interested, we will be hosting a gift card exchange as we gather. If you would like to participate, please bring a wrapped $15 gift card to the party. Participation in the exchange is optional.

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Take time today to thank a Veteran for their service to our country.

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To all our Faculty & Staff!

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The next reading selection is Mountains Beyond Mountains: The Quest of Dr. Paul Farmer, A Man Who Would Cure The World. Join us for the next SON Book Club selection, by Tracy Kidder.

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Time for a fun activity idea from the FSDC! Check your mailboxes.

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As we step into the holiday and exchange gifts, sweets, love, and energy with our family and friends, the FSDC would like to share a moment to challenge you to care for yourself!  We are sending you our first Wellness Challenge of 2021

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Share your talent with a 2-minute video prior to this event.

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The FSDC invites you to get a jump-start on Halloween! Let's (virtually) get together and WIG OUT!! See you on the 28th!

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One way to move more without even leaving your chair is by doing yoga.

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Stuck at the office or sitting at home? These stretches are ideal if you're seated in a chair.

You know you need to sit less and move more. But what if, at the very least, you could move while you're sitting? It's a wise idea. "When you stretch or move frequently throughout the day, you decrease strain on your muscles and skeletal system," says Samantha Parker, yoga, kinesiophobia cognitive and movement specialist in Washington, D.C. In the long run, that can decrease the likelihood you'll develop chronic low back and shoulder pain, knee discomfort, headaches, and more.

One way to move more without even leaving your chair is by doing yoga. While these poses are usually performed on a mat, some yoga stretches and poses can also be modified to be done in a chair (or with a chair). This is perfect for when you're stuck at a desk all day or just need a quick stretch without getting out the yoga mat. The surprise? You'll get many of the same benefits sitting in a chair doing yoga as you would if you were on your mat. "Sitting in a chair will target the muscles in a different way than standing," Parker says. Plus, you'll decrease the likelihood that your body will begin to ache from sitting in one position for extended periods of time.

Here, Parker has created a seven-pose series that requires only a chair. Whether you're sitting in an office or your house, do these frequently throughout the day, perhaps every hour, if possible. Hold each pose for a few seconds before moving on.

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You Can Do These 7 Easy Yoga Poses Without Leaving Your Chair

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Stuck at the office or sitting at home? These stretches are ideal if you're seated in a chair. You know you need to sit less and move more. But what if, at the very least, you could move while you're sitting? It's a wise idea.

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Henrietta Lacks Honored with WHO Director-General Award

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Henrietta Lacks Honored with WHO Director-General Award

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Henrietta Lacks whose cells were infamously taken without her knowledge for scientific research, was honored recently by the World Heath Organization as her family continues the fight to protect her legacy.

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On 13 October 2021 Dr Tedros Adhanom Ghebreyesus, Director-General of the World Health Organization (WHO), will welcome the Lacks Family for a special dialogue at WHO headquarters in Geneva.

The event will be broadcast live on this page and include the presentation of a special posthumous award to Henrietta Lacks, acknowledging her legacy and her world-changing contribution to medical science.

Speakers will include:

Dr Tedros Adhanom Ghebreyesus, WHO Director-General

Lawrence Lacks, Henrietta Lacks' son

Alfred Lacks Carter, Jr, Henrietta Lacks' grandson

Victoria Baptiste, Henrietta Lacks' great granddaughter

Professor Senait Fisseha, Co-Chair, Director-General's Expert Group on Cervical Cancer Elimination

Professor Groesbeck Parham, Co-Chair, Director-General's Expert Group on Cervical Cancer Elimination

Dr Princess Nothemba (Nono) Simelela, Assistant Director-General and Special Advisor for Strategic Priorities at WHO.

Dr Soumya Swaminathan, WHO's Chief Scientist

Henrietta Lacks, a Black American woman and a young mother, died from cervical cancer on October 4, 1951-just eight months after her cancer diagnosis. She was 31 years old. Although her life was cut short, her legacy lives on through an "immortal" line of cells, known as HeLa cells.

During her treatment, researchers took samples of Mrs. Lacks' tumour without her knowledge or consent. For two decades, Mrs. Lacks' cells were commercialized and distributed across the globe unknown to her family.

Contributing to nearly 75 000 studies, Henrietta Lacks' cells have paved the way for advancements from HPV and polio vaccines to medications for HIV/AIDS and breakthroughs including in vitro fertilization. In addition, HeLa cells are currently used in vital research for COVID-19 response efforts.

Equity and health: An enduring legacy

In recognizing Henrietta Lacks' enduring legacy, WHO acknowledges her story-one of inequity-and looks forward to collectively rectifying unjust disparities in global health.

Last year as the Lacks family marked the 100th anniversary of Henrietta Lacks' birth, WHO launched a historic campaign to eliminate the very disease which claimed her life. For the first time, the world committed to eliminating a cancer under the guidance of WHO's Global strategy to accelerate the elimination of cervical cancer. Joining this global movement, the Lacks Family continues to advocate for equitable access to the HPV vaccine, a life-saving tool that protects against cervical cancer but remains inaccessible to girls in some of the poorest and most heavily burdened countries.

As the Lacks family carries forth their grandmother's remarkable contributions to the world, join us in honouring the legacy of Henrietta Lacks.

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Henrietta Lacks: Recognizing Her Legacy Across the World

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On 13 October 2021 Dr Tedros Adhanom Ghebreyesus, Director General of the World Health Organization (WHO), will welcome the Lacks Family for a special dialogue at WHO headquarters in Geneva, acknowledging the legacy of Henrietta Lacks and her contribution to revolutionary advancements in medical science.

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Friday, October 15, 2021 at 6:00 PM, Intramural Field CSUF

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Discover unique opportunities at! Find and attend events, browse and join organizations, and showcase your involvement.

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Happy Boss's Day 2021!

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Open House, Friday, October 22nd, 10AM-Noon, CO-207

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ATI Staff Development Center Ribbon Opening

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Share your talent with a 2 minute video prior to this event.

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CSUF Faculty, Staff, Emeriti Password Policy

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CSUF Faculty, Staff, Emeriti Password Policy

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October 31st is the deadline. Don't get locked out!

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Faculty, Staff & emeriti

Based on CSU policy requirements and information security best practices, the Campus password expiration guideline requires that all Faculty, Staff, and Emeriti change their Campus password annually during the month of October.

How to change your password

Update Security Questions

We strongly encourage you to update your password security questions so that you can reset your password if you forget.

Log into the Campus Portal

In the menu you will see a Settings link which will open your Profile Settings.

Under the Employee Account Settings there is an option for Password Reset Security Questions.

Press the Edit link at the end of that option and it will display the current security questions for you to change.

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Based on CSU policy requirements and information security best practices, the Campus password expiration guideline requires that all Faculty, Staff, and Emeriti change their Campus password annually during the month of October. We strongly encourage you to update your password security questions so that you can reset your password if you forget.

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October 31st, Deadline to Change Your Portal Password

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October 31st, Deadline to Change Your Portal Password

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One Book, One CSUF Event to Feature Experts on the Japanese American Internment Experience 

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One Book, One CSUF Event to Feature Experts on the Japanese American Internment Experience 

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One Book, One CSUF Discussion to Take Place Oct. 13 | CSUF News

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Campus members are invited to the fall launch of the One Book, One CSUF program for a discussion of “They Called Us Enemy.”

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One Book, One CSUF Event to Feature Experts on the Japanese American Internment Experience

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The Robust Aging Program (RAP) Clinic presentation

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The Robust Aging Program (RAP) Clinic presentation

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A new 2-mile walking path that weaves around the university and is designed to promote health and wellness.

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Titans can now get their steps in on campus, thanks to a partnership between Cal State Fullerton and Providence St. Jude Medical Center.

On Tuesday, campus and medical center officials unveiled a 2-mile walking path that weaves around the university and is designed to promote health and wellness.

More than 100 Titans walked the path after a ribbon-cutting ceremony where President Fram Virjee, representatives from Providence St. Jude and the campus wellness council talked about the partnership and the benefits of a healthy lifestyle.

"If the last 19 months taught us anything, it is that we cannot be effective educators, students, community members, leaders or advocates if we don't first take care of our mental and physical health and wellness," Virjee said. "That is what this amazing new wellness walk is all about."

Mile-marker medallions embedded in the pathway identify the walk, which starts at the fountain in front of Langsdorf Hall and takes trekkers past the east side of campus, the Arboretum, Goodwin Field and the children's center, through the west side of campus and then back to the fountain.

Chief executive for the medical center, Laura Ramos, said the hospital's mission is to help facilitate the health of the communities they serve, including CSUF.

"Our goal is to build a culture of health by providing opportunities for physical activity, which ultimately improves health, wellness and reduces obesity," she added.

Laura Chandler, assistant professor of public health, praised the partnership with Providence St. Jude and the wellness council's work to help promote a healthy campus.

"We sincerely hope (the wellness walk) becomes a valued tool for those of us trying to put more movement and activity into our lives and improve our overall health and well-being," Chandler said.

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Titans Get Healthy One Step at a Time | CSUF News

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Titans can now get their steps in on campus, thanks to a partnership between Cal State Fullerton and Providence St. Jude Medical Center. On Tuesday, campus and medical center officials unveiled a 2-mile walking path that weaves around the university and is designed to promote health and wellness.

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Happy Birthday to all!

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In celebration of U.S. Hispanic Heritage Month, today’s Google Doodle honors Panamanian-American nurse and educator Dr. Ildaura Murillo-Rohde. As a foundational figure in the creation of the National Association of Hispanic Nurses (NAHN), Dr. Murillo-Rohde dedicated her life to enhancing the quality of healthcare for underrepresented communities while equipping other Hispanic nurses with the skills to do the same.

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In celebration of U.S. Hispanic Heritage Month, today's Doodle-illustrated by Riverside, California-based guest artist Loris Lora -honors Panamanian-American nurse and educator Dr. Ildaura Murillo-Rohde. As a foundational figure in the creation of the National Association of Hispanic Nurses (NAHN), Dr. Murillo-Rohde dedicated her life to enhancing the quality of healthcare for underrepresented communities while equipping other Hispanic nurses with the skills to do the same.

Ildaura Murillo was born on September 6, 1920, in Panama into a family of health professionals. In 1945, she immigrated to San Antonio, Texas, where she found that relatively few of the city's nurses represented the linguistic and ethnic backgrounds of their largely Hispanic patients. Knowing that language barriers and cultural mannerisms often stood in the way of providing patients with the highest quality of care, Murillo-Rohde set out on a lifelong mission to cultivate a nursing workforce that could best serve America's growing Hispanic community.

After earning her doctorate from New York University in 1971, Dr. Murillo-Rohde took various positions that allowed her to clearly identify the underrepresentation of marginalized groups in the medical community as a national issue. To combat this problem, she helped found the Spanish Speaking/Spanish Surnamed Nurses' Caucus in 1975-now known as the National Association of Hispanic Nurses (NAHN)-and served as its first president.

Alongside continued work with the NAHN, Dr. Murillo-Rohde promoted cultural awareness as a psychiatric nurse, faculty member, professor, and dean. The American Academy of Nursing honored her numerous achievements with its prestigious fellowship-one of the highest nursing honors in the nation.

Today, the NAHN provides support for Hispanic nurses through various programs, including the Dr. Ildaura Murillo-Rohde Scholarship. It also honors members who have exhibited outstanding achievements in nursing education, research, and practice with the Dr. Ildaura Murillo-Rohde Award for Education Excellence by a Hispanic Registered Nurse.

Thank you for uplifting the next generation of Hispanic healthcare professionals, Dr. Ildaura Murillo-Rohde!

Today's Doodle was illustrated by Riverside, California-based guest artist, Loris Lora. Below, she shares her thoughts behind the making of this Doodle:
Q. Why was this topic meaningful to you personally? What does Hispanic Heritage Month mean to you?
A. Hispanic Heritage Month to me is about celebrating our culture and recognizing the contributions of those who continue to inspire future generations. I enjoy learning about minority women who were trailblazers of their time and helped create opportunities for women who came after them. My sister recently became a nurse and I found it interesting to learn about Dr. Murillo-Rohde and the things she stood for and achieved during her lifetime.
Q. What were your first thoughts when you were approached about the project?
A. I felt very honored and excited to take on such a special project. I love highlighting minority women who have helped their community and have made a big change for women of similar backgrounds.
Q. Did you draw inspiration from anything in particular for this Doodle?
A. I was inspired by her story and her Panamanian background. The colors on this Doodle were inspired by Latin American textiles and orchid flowers (my research found that she always wore an orchid at NAHN conferences).
Q. What message do you hope people take away from your Doodle? A. Early drafts and sketches of today's Doodle below I hope it sparks curiosity of who this woman was so more people learn about her achievements and how she has been influential to the Hispanic nursing community-and to Latinx communities, in general.

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In celebration of U.S. Hispanic Heritage Month, today's Doodle-illustrated by Riverside, California-based guest artist Loris Lora -honors Panamanian-American nurse and educator Dr. Ildaura Murillo-Rohde. As a foundational figure in the creation of the National Association of Hispanic Nurses (NAHN), Dr. Murillo-Rohde dedicated her life to enhancing the quality of healthcare for underrepresented communities while equipping other Hispanic nurses with the skills to do the same.

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Join Dr. Jutara Srivali Teal, Nurse Coach on September 28, 3-4 PM and 8-9 PM

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Join Us September 13-19, Healthcare Simulation Week 2021

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Join Us September 13-19, Healthcare Simulation Week 2021

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Open House, check out what our Center has to offer!

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The Robust Aging Program (RAP) Clinic presentation

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The Robust Aging Program (RAP) Clinic presentation

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We are excited to welcome Karisa to our nursing family!

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Happy birthday to our colleagues!

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Coffee Service

Enjoy a cup! Coffee is available beginning at 8:30am until the last drop runs out! We kindly ask that you share the coffee with fellow Titans. Please no coffee container fill ups.

Lunch

A variety of prepackaged food options will be available for purchase. You are welcome to bring your own lunch and experience Club 57's indoor lounge space or the furnished outdoor patio!
Note: A microwave is available for use.

Lunch SALES

Monday - Thursday, 11:30 am - 1:30 pm

Form of Payment

Cash, credit, and debit cards are currently accepted.

*MODIFIED OPENING

While Club 57 is committed to providing an inviting space for Faculty and Staff, we are also committed to the safety of our community. At this time Club 57 is only offering prepackaged food options. Club 57's offerings and hours will continue to vary as we follow campus COVID-19 safety protocols. Personal protective equipment (PPE), such as hand sanitizer, disinfecting wipes, and face coverings will be available. You are encouraged to visit the COVID 19/Titans Return website often for up to date information and resources.

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CSUF Faculty and Staff Lounge - Club57 | CSUF

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Enjoy a cup! Coffee is available beginning at 8:30am until the last drop runs out! We kindly ask that you share the coffee with fellow Titans. Please no coffee container fill ups. A variety of prepackaged food options will be available for purchase.

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At a major university, the first woman of color to become chair tries to meet the dizzying demands and high expectations of a failing English department.

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At a major university, the first woman of color to become chair tries to meet the dizzying demands and high expectations of a failing English department. Watch trailers & learn more.

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Created by the VA and always free.

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I've used this now for 5 years. I recommend it to shipmates. Clear instructions, short teachings, solid practice. It's improved my attitude and eliminated symptoms."

This app has helped me lower my blood pressure. Also helps me to relax when I get over stressed. I recommend the app to many people especially to those who have served."

Provide App Feedback

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Learn how to practice mindfulness to reduce stress and improve emotional balance.

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Fall 2021 Keynote Speak Jean Steel at SON Back-to-School meeting.

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About a dozen years ago I got a call from a hospital rep interested in hiring me to do a customer service training. I told him thanks for thinking of me but customer service was one topic I didn't cover. A month later I got the same request from the same guy... who got the same reply. Customer service? Nope, I don't offer that.

He was persistent (a quality I like). "We think you do," he said.

I thought about it. Every day I'm a customer somewhere, and I do notice how I'm treated. But being aware doesn't make me qualified to teach it, does it? I teach communication. And attitude. And listening. And body language. And dealing with difficult people.

Wait, maybe I do teach customer service.

So I met with them and agreed to develop and teach their customer service program. I read lots of books, learned the principles, and infused my existing workshops with current customer service stats, fun facts, and scary/funny true stories. In the end, what I wanted to impart is the critical difference between good customer service and great customer service. If you love what you do, if you are positive, if you communicate well-that's good. If you go above and beyond-a practice usually fueled by an excellent working environment and supportive management-that's great.

So I have been teaching customer service sessions for years and decided, I have tons of free time, why not write a book? And I did.

My sister Suzie is my artist for my books and presentations. On the side, when not working for me (unpaid) she is a critical care nurse, flying in a life-flight helicopter.

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About a dozen years ago I got a call from a hospital rep interested in hiring me to do a customer service training. I told him thanks for thinking of me but customer service was one topic I didn't cover. A month later I got the same request from the same guy...

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Learn about the demographics at Cal State Fullerton.

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While demographics do not tell stories of individual experiences at Cal State Fullerton, we want to provide information on the diverse collective demographics of our campus. Tracking our campus's demographics year-to-year helps us evaluate our progress in recruiting and retaining a diverse student and workforce population. We strive to not only mirror the world around us, but to ensure that every member of the Titan community feels welcomed and supported.

For information specific to faculty retention, please see this infographic and the following dashboards:

Appearing below are demographic snapshots of our campus for Fall 2019, illustrating our past successes and opportunities for the future.

Race/Ethnicity

American Indian/Alaska Native: < 1%

Asian: 21%

Black/African American: 2%

Hispanic/Latino: 44%

Native Hawaiian/Other Pacific Islander: < 1%

International: 4%

Two or More Ethnicities/Race: 7%

Unknown: 3%

White: 19%

American Indian/Alaska Native: < 1%

Asian: 19%

Black/African American: 3%

Hispanic/Latino: 11%

Native Hawaiian/Other Pacific Islander: < 1%

International: 2%

Two or More Ethnicities/Race: 1%

Unknown: 4%

White: 60%

American Indian/Alaska Native: < 1%

Asian: 19%

Black/African American: 7%

Hispanic/Latino: 29%

Native Hawaiian/Other Pacific Islander: 1%

International: 2%

Two or More Ethnicities/Race: 2%

Unknown: 4%

White: 36%

Gender

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While demographics do not tell stories of individual experiences at Cal State Fullerton, we want to provide information on the diverse collective demographics of our campus. Tracking our campus's demographics year-to-year helps us evaluate our progress in recruiting and retaining a diverse student and workforce population.

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Kimberlé Crenshaw: The urgency of intersectionality

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Now more than ever, it's important to look boldly at the reality of race and gender bias -- and understand how the two can combine to create even more harm. Kimberlé Crenshaw uses the term "intersectionality" to describe this phenomenon; as she says, if you're standing in the path of multiple forms of exclusion, you're likely to get hit by both.

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Social and Emotional Learning ideas

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Identity Wheel

Whether you are remote, hybrid, or face-to-face to start the year, educators are realizing that the only way to begin this year is by focusing on Social and Emotional Learning. This really isn't new as most teachers start off any school year with team and culture building activities. But 2020 brought Covid and a refocusing of black lives with the tragic murders of George Floyd and Breonna Taylor (among others). On top of this is the trauma of poverty that twenty percent of the children in the US experience daily. Educators are reflecting more than ever on the mental psyche of their students due to national or personal trauma.

So here are ten ideas for how to start the year with SEL...and maintain a focus on SEL throughout.

1. Mood Meters

One simple way to "check in" with students is to use a Mood Meter to have students describe their feelings at the moment (I like the image in this post). This is teaching students to identify their emotions, which is the first step before they can regulate them. It also is formative assessment for the teacher on where students are at before jumping into an activity. An alternative is to use Rubber Bracelets, which could be adapted online by having students use a color wheel.

2. Highs and Lows

We always start class by having students share "highs and lows" which means basically anything that they want to share from important life events to "I had Taco Bell last night." We used to call this "Good News" in our class and focused on sharing positive, uplifting things, but then we noticed students wanted to share painful things and would say, "This isn't really good news, but my grandmother is in the hospital." We realized that what was important for building safe community was sharing any news that was important to students. I truly believe this first few minutes of every day created the culture for the year.

3. Identity Reflection

There are many ways to get to know students and for them to learn about each other. If we want to go deeper than the typical icebreaker questions and be culturally responsive than we need to talk about student identities. Two excellent ways to explore identity are the Social Identity Wheel (example pic at the top of this post) and The Paseo or Circles of Identity These activities call for deep reflection on how students see themselves and the influences in their life. These may be too personal to share out loud, especially during the first week, but it may be appropriate to ask for volunteer sharing with you (never mandate it).

Another way to talk about identity is to show how visually biased we can be. Use 10 pics before and after people were asked to smile and 6 photographers, one man to discuss how what we see and how people portray themselves is only a small part of who they are.

4. Build Relationships

As we get to know our students and community, we can go deeper by helping students realize how they prefer to work in groups and with each other. You can use an online version of Meyers Briggs personality test or the Compass Points activity. This further builds their Self-Awareness of who they are, but also leads to Relationship Skills as they can communicate how they work with team members BEFORE conflict arises in their groups.

As the teacher my main goal at the start of the year is to get to know each student. This can be challenging at the secondary level with so many kids. This 360 Spreadsheet is a way to track the data that you learn about your students so that you can use it to guide your instruction. A quick visual check will show you which students you are not spending enough time getting to know.

5. Mini-PBLs

While addressing SEL, we should also be introducing some protocols and procedures so that students become familiar with them. The Selfie Project is a way to get to know students and model the PBL process in only 1 hour. Start off with an entry event of sharing slides about you; introduce the Driving Question: "Who am I?"; spend 2 minutes on Need to Knows; and then turn the kids loose to create their own selfie slides (inquiry). End class with 30 second presentations of who they are. You have just modeled the PBL framework so that when you use it with content, students are already familiar with it.

Whether you are remote or in person you are going to use some technology tools. Instead of direct instruction, use a mini-project like above to introduce it. Here is an example for GDocs Mini-Project. This process can be used for any tech tools that you will use with the DQ of "How do I use....?"

6. Connect with Parents

Whether you are in the same room or far away from students, it is important to make early positive communications with all parents. Especially this year make it a priority to have regular communication with all parents. Take the first step of a personal phone call for each student within the first month of school. Find strengths to share early in the year to build a positive rapport with parents and let them know that you are working with them.

7. Team building

Most team building involve students either touching each other or sharing materials, which is not going to work with Covid. Here's a couple of activities with no contact at all. Write it / Do it has one student observe an object and then describe (verbally or in writing) it to a partner who has the materials and must build it. Materials are usually things like Legos or classroom supplies. To adapt for Covid, use colored pencils or crayons and have students draw on graph paper printed colored designs.

Another favorite of mine is to tell a One Word Story I ask students to respond to the question: "What is the meaning of life?" Math teachers might try Bing, Bang, Buzz. Count to 20 is another non-contact icebreaker that can be particularly challenging in a video call.

No matter what option you choose, it's just a fun activity unless you have initiate a reflective debriefing. Show students an image of the CASEL competencies with the subcategories. Ask them which of these skills they needed to use to be successful at the challenge. Discuss how they will need to use these same skills for projects in your class through out the year. Importantly, come back to the activity as a reminder when students are struggling with a group problem.

8. Create Class Norms

Many teachers do this, but I am not convinced that they do it well. This process has to be focused on the kids and honor their voices. Creating and posting class norms is only a piece of the process. What is vital is referring to them whenever necessary, reviewing them weekly, and modifying as required. Class norms should be a living document that grows as students get to know each other.

Another option to consider is using talking circles (can be done virtually) to Create Group Contracts. This is one of the first steps of Self-Management and building Relationship Skills in your class.

9. Introduce Routines

Introduce whatever structures that you plan to use this year. A simple See, Think, Wonder can be used at any grade level and content area to help students be more observant and break down a problem. Students are equipped with a process for Responsible Decision Making.

I have made some templates for Visible Thinking Routines from Harvard Project Zero in Google Docs and Slides that work great for remote use. Check out this post for more info. and free access to the templates.

10. Teach Content

I see many teachers making comments like, "I am not touching content for two weeks." I think that they are missing an opportunity. One of the dangers of SEL instruction is to treat it as an add-on to your classroom. Don't treat it as something separate from learning. SEL and content can and should happen at the same time! This doesn't mean that you can't do some fun team building activities. What it does mean is that you should attempt to frame everything as essential to your class.

Connect the skills that students are learning to how they will help students be successful in your class. Identity could be the basis of your first project in English Language Arts. Consider a culturally relevant project addressing Antiracism in social studies. For math, you might introduce a tool like Desmos through a Getting to Know You activity. Some open ended experiments can teach students the scientific method and build community.

You can teach routines, build community, and establish procedures while starting to introduce the standards of your curriculum. Don't fall into the trap that content can't be fun or student-centered. This will be a year like no other, but no matter where and how your class takes place this year, you can address SEL in meaningful ways.

Let's Connect

Questi ons? Interested in SEL and PBL workshops or consulting on remote learning? Connect with me at michaelkaechele.com or @mikekaechele.

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Whether you are remote, hybrid, or face-to-face to start the year, educators are realizing that the only way to begin this year is by focusing on Social and Emotional Learning. This really isn't new as most teachers start off any school year with team and culture building activities.

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Through your CSUF Portal LinkedIn Learning opportunities are free.

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Course details

People communicate constantly using nonverbal gestures, posture, movement, and facial expressions, but most people focus only on words. Join behavioral expert and author Vanessa Van Edwards as she shares how to spot and interpret nonverbal cues from others and how to take control of your own nonverbal communication. Vanessa also discusses how to read hidden emotions, how to show others you are engaged, and how to leverage your nonverbal communication.

Instructor

Vanessa Van Edwards

Author & Keynote Speaker

Vanessa Van Edwards is a behavioral investigator and the best-selling author of Captivate.

Vanessa is lead investigator at her human behavior research lab, Science of People. She designs original research experiments to crack the code of human behavior. She leads innovative corporate workshops for companies like Intel, American Express, and Facebook on science-based soft skills. Her unique work has been featured on NPR, the Wall Street Journal, the Today Show, and USA Today. She has written for CNN, Fast Company, and Forbes.

Vanessa is a monthly columnist for Entrepreneur magazine and a Penguin author. Her latest book, Captivate, was a national best seller and was chosen by Apple as one of the most anticipated books of the year. Vanessa delivers groundbreaking workshops and courses that teach individuals how to succeed in business and life by understanding the hidden dynamics of people.

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Communicating Nonverbally Online Class | LinkedIn Learning, formerly Lynda.com

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People communicate constantly using nonverbal gestures, posture, movement, and facial expressions, but most people focus only on words. Join behavioral expert and author Vanessa Van Edwards as she shares how to spot and interpret nonverbal cues from others and how to take control of your own nonverbal communication.

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Summer 2021 selection, "The Boys in the Boat: Nine Americans and their Epic Quest for Gold at the 1936 Berlin Olympics" by Daniel James Brown