Wednesday, April 2, 2025

Listening

On June 12, 2024, at 1:30 PM, I attended a special learning event The Power of Listening with Life Expert - Worklife Employee Member Website and Worklife Services (lifeexpertnow.com) with handouts PowerPoint Presentation (handouts-live.s3.amazonaws.com) and 839e8b65b6ee4c64ac482743d1613a8d (handouts-live.s3.amazonaws.com).


I learn how listening is an active engagement with focus, empathy, and an open mind and helps to connect us to others, allowing for the giving of ideas and the deepening of relationships. In both personal and professional spheres, listening is an element of effective communication and conflict resolution. As an exercise, I evaluated items I love to listen to. I value love with sound. To encourage understanding, I learned the importance of the phrase, "I guess what you are saying is..." With neurodivergent communication patterns, I learned the technique to pull back and make a whoosh breath, ask for more time and email to create goals with smaller steps. I evaluate how understanding with neutrality may be a small step towards more positive emotions of love and safety with asking for clarification. 


De-escalation Techniques: Navigating Conflict with Composure


Conflict is a part of human interaction, yet de-escalation is a critical skill to help maintain peace, foster understanding, and prevent situations from spiraling out of control. Whether in personal relationships, professional settings, or public spaces, knowing how to de-escalate may be valuable.


Here are some strategies for de-escalation:


1. **Stay Calm**: Your calm demeanor may influence others and set the tone for the interaction. Take deep breaths, speak slowly, and maintain a relaxed posture.


2. **Active Listening**: Show you are listening with giving the other person your full attention. Nod, make eye contact, and clarify you have heard to show understanding.


3. **Empathize**: Try to see the situation from the other person's perspective. Acknowledge their feelings without judgment to help them feel heard and understood.


4. **Use Non-Threatening Body Language**: Use open body language to convey friendliness and openness.


5. **Speak with Softness**: A soft voice may help soothe tensions and encourage the other person to lower their voice as well.


6. **Simplify Your Message**: Use clear and straightforward language. Complex explanations or arguments may increase frustration.


7. **Agree When Possible**: Learn points of agreement to build rapport and show willingness to work together towards a resolution.


8. **Set Boundaries**: If the situation is escalating, set clear and firm boundaries. Let the other person know how behavior is acceptable.


9. **Offer Options**: Instead of dictating solutions, offer choices to give the other person a sense of control and investment in the outcome.


10. **Know When to Disengage**: If feeling distress, seek help if necessary from a trusted peer.


By employing these techniques, individuals may navigate tense situations with grace and professionalism, reducing conflict escalation. De-escalation is about finding a peaceful resolution with respect for all parties involved. With practice, anyone may become adept at managing conflicts and fostering a more harmonious environment.


6/5/24 I listen to my pulse with 1 minute timer and count 67 on my home planet, 80/81/75 with 3 30 minutes paced walking, 75/87/92/77 with Heart Rate Monitor app https://play.google.com/store/apps/details?id=heartratemonitor.heartrate.pulse.pulseapp, 75/55/84/76 with https://play.google.com/store/apps/details?id=com.blood.pressure.bptracker.



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Location: Indian River County, FL, USA

Art and Well-being: A Vision for Public Parks in Indian River County, Florida

As we delve into the heart of fall, the community of Indian River County, Florida is embracing an innovative approach to mental health and well-being: the integration of art into public spaces. The "Art in the Park" initiative is an event and a movement, fostering community bonds and offering a therapeutic outlet for expression through the universal language of art.


The Main Library, Riverside Park and South Beach are beacons of culture and history in our county. These landmarks support our community's health initiatives, where insights gathered from local residents are transforming into actionable strategies. My goal is clear: to cultivate awareness and support for those grappling with PTSD, and to enhance the overall health of our community.


Public parks, the green breathing spaces of our urban environments, are important in this transformation. They offer a respite from the hustle and bustle, a place to breathe deeply, move freely, and forge a connection with nature and fellow community members. These spaces are communal living rooms, hosting life's myriad moments—from jubilant celebrations to quiet contemplation—all contributing to our collective journey towards improved mental health.


Kindness, a simple yet profound act, has the power to knit the fabric of a compassionate society, found in the small gestures—a listening ear, a helping hand—extended within the shared spaces of our parks. These acts are the embodiment of love and care, the subtle yet significant ways we support one another.


As we look to the future, let us continue to champion the role of public parks as vital components of our community's health infrastructure. Embracing micro-goals, practicing thankfulness, and promoting kindness are strategies to uplift the well-being of individuals and communities. Together, we may foster a culture where public health advocacy is integrated into the daily experiences of our park visitors, creating supportive environments of well-being.


Resources

Museum Studios - Vero Beach Museum of Art (vbmuseum.org)


The challenge of evaluating one's physical function, bodily pain, general health, vitality, social function, emotional, and mental health is an integrative task. The body scan meditation offers a method for individuals to connect with their bodies, promoting mindfulness and awareness of physical sensations and emotional states. This practice may lead to a deeper understanding of one's physical and mental state, allowing for a more informed evaluation of overall health.

Balancing risk factors with the development of protective factors is crucial in the quest for well-being. With research, we may learn how a combination of multiple protective factors may mitigate the impact of risk factors, leading to improved behavioral health outcomes. With fostering protective factors such as supportive relationships, access to education, and positive community environments, individuals may build resilience against potential health challenges.

The integration of physical activity into learning environments is another innovative strategy to promote health. Schools and districts are increasingly recognizing the benefits of incorporating movement into the curriculum, with programs to blend physical activity with academic instruction. Initiatives of walking programs, school gardening, and the use of teaching kitchens may encourage healthy behaviors to enhance the learning experience with engaging students in a dynamic and interactive manner.

Promoting healthy eating through evidence-based practices is essential in shaping nutritional habits. The implementation of nutrition standards for school meals, for example, ensures children have access to balanced and nutritious food options. With setting policies to encourage taste tests, the inclusion of fruits and vegetables, and physical activity before meals, schools may create an environment to nurture healthy eating behaviors.

The journey to optimal health is a dynamic process with the integration of technology, mindfulness practices, balanced risk management, and active learning. With these strategies, individuals and communities may learn how to successfully navigate the path to well-being with confidence and support from both science and technology.

The pursuit of optimal health is a multifaceted endeavor and encompasses physical well-being with emotional, mental, and social health. In today's digital era, technology plays an important role in this journey, offering tools and resources to enhance our ability to manage and improve our health.


One such resource is the webinar Nutrition and Technology: How Apps can Help You Manage Your Health to highlight the intersection of dietary management and technological innovation. Health-related apps on smartphones are revolutionizing the way we approach nutrition, providing personalized experiences. These apps serve as digital companions, guiding users through the complexities of nutritional science and offering actionable insights to foster healthier eating habits. With smartphones, health-related apps are designed to help individuals track, manage, and improve nutritional habits with personalized experiences to cater to our unique dietary needs and goals.

How do you recommend to integrate smartphone technology with CDC validated checklists and rubrics with blog posts, Twitter / X and email with school nutrition programs involving USDA's Team Nutrition learning labs and Farm to Table support of local sustainable farming practices including school and home gardens with Cleveland Clinic Indian River Hospital where I live?

Six Week Wellness programs with Cleveland Clinic: Go! Well Online Options (clevelandclinic.org), Go! to Sleep Online Program — Cleveland Clinic Wellness, Eating Well for Optimal Health six week learning opportunities: EatWell SMA Audio Files (clevelandclinic.org)

Other Wellness Tools:

The Art of Body Scan Meditation: A Path to Enhanced Well-being


In the realm of mindfulness practices, Body Scan Meditation is a powerful technique to enhance one's well-being. This form of meditation is a relaxation exercise and a profound learning journey, inviting a deep connection with the physical self and an awareness of subtle sensations.


The practice involves a gradual progression of attention through different parts of the body, starting from the toes and moving upwards to the crown of the head. As one mentally scans, one may notice areas of tension, discomfort, or even neutrality. The key is to observe with acceptance, allowing each sensation to be a learning opportunity of discovery and understanding to help counteract the stress response and promote relaxation and may increase self-compassion with encouragement of a kind and curious evaluation towards one's own experiences, improve sleep quality, reduce anxiety, and even alleviate bodily pain. The practice offers a respite from the relentless pace of life, providing a space to breathe, relax, and release the accumulated stress of the day. Moreover, Body Scan Meditation may enhance breathing patterns. With bringing attention to the breath during the meditation, one may learn to breathe more deeply and efficiently to further support stress reduction and relaxation. The rhythmic nature of the breath serves as an anchor, keeping the mind focused and grounded in the present moment. I learn the relaxation achieved through Body Scan Meditation has the potential to improve overall mental health with better emotional regulation, increased self-awareness, and more ability to manage pain. These outcomes contribute to a more resilient and balanced state of mind, equipping individuals to navigate life's challenges with grace and composure.


To embark on the journey of Body Scan Meditation, this accessible tool may be practiced anywhere, at any time. Whether before sleep to encourage restfulness or during a break to recharge, this meditation serves as a versatile mindfulness practice in the pursuit of well-being for optimal health.


For those interested in exploring Body Scan Meditation, there are numerous resources available, including guided sessions on platforms with YouTube and meditation apps such as Headspace. These guides offer step-by-step instructions, making this mindfulness practice easy for beginners to start and for seasoned practitioners to deepen their experience. Body Scan Meditation is a technique and pathway to a more mindful, relaxed, and healthy life and empowers individuals to become attuned to their bodies, to recognize and respond to stress in constructive ways, and to cultivate a sense of peace to permeate all aspects of their being. As we continue to seek balance in our lives, Body Scan Meditation emerges as a valuable practice for anyone looking to enhance their well-being and embrace a life of mindfulness.

Exploring the Virtual Healthy School: A Model for Integrating Health and Education for Each of Us

In the digital age, the intersection of health and education has never been more pertinent. With the rise of virtual learning environments, the opportunity to integrate health-conscious strategies into the educational framework is an innovative approach to foster student development. The Virtual Healthy School (VHS), pioneered by Jefferson School under the leadership of Principal Paul, stands as a testament to this progressive educational model.

The VHS is a tool and a dynamic, interactive platform to bring the Whole School, Whole Community, Whole Child (WSCC) model to life. This model is an integrative approach and extends beyond the traditional focus on academic achievement to include the health and wellbeing of students. With navigating through the School Map, educators, parents, and students may witness how Jefferson School has transformed the virtual environment into learning opportunities for each of us to integrate protective factors into health and wellness with people with neurodevelopmental conditions encompassing a broad range of developmental risk factors because of how different protective factors work differently for each of us.

At the center of the map is the Health Center to help each of us navigate our journey from a central starting point of identifying health goals to evaluate how to balance protective factors from the range of neurodevelopmental risk factors for each of us. The Health Center features an Exam Table to evaluate specific protective and developmental risk factors, health videos offering healthy choices and another map of specific health services available with multiple organizations. 

Map of Specific Health Services Available With Multiple Organizations to Develop Protective Factors to Reduce Risk Factors: A Community Effort

CDC’s Division of Adolescent and School Health on X: "Creating a safe and supportive school environment that fosters connectedness helps students. When youth feel connected to peers and adults in their school, they’re less likely to experience poor mental health. #BackToSchool https://t.co/2fL2e7pHHS https://t.co/QOPasV7xxL" / X. This post highlights the importance of the roles of people involved with health services, counseling, facilitating, referring, leading, nutrition, coaching of students' development of protective factors to reduce risk factors, fair and accessible to everyone, addressing the needs of students, adults, parents, grandparents, neighbors, friends, and the whole community. Their efforts are organized with community organizations to offer talks and demonstrations, answer questions, and provide informational materials. 

Health Education CDC Virtual Healthy School 

Health Education on Communication

Health Education on Collaboration

Health Education in Public Parks

Health Education with Healing

Community Organizational Events


Gymnasium To Integrate Physical Activity into Academic Environments with Mindfulness, Well-being Optimal Health with Cleveland Clinic webinar



The NIMH emphasizes the importance of community involvement and the creation of a safe, respectful environment to foster positive activities, kindness, and diversity acceptance. Role modeling respectful behavior is important in promoting well-being within the community.

Physical exercise is highlighted as important to mental health, with numerous studies supporting benefits in reducing symptoms of anxiety and depression, improving mood, and enhancing cognitive function. The #FarmToSchool program is an excellent initiative to align with these goals, celebrating partnerships between schools and regional producers to provide students with healthy, fresh foods. This program supports local agriculture and also reinforces the connection between physical and mental health, encouraging the joy of nature and the exploration of ideas to help individuals thrive. https://x.com/USDANutrition/status/1841924934618251301

Sleep, meditation, and muscle relaxation are also integral components of an integrative approach to mental health. These practices have been shown to alleviate stress, promote calm, and improve sleep quality and may have a positive impact on emotional and psychological resilience. Incorporating breathing exercises into daily routines may further enhance the relaxation response, contributing to a more balanced and stress-resilient lifestyle.

Music and social connections play a vital role in emotional support and well-being. Engaging in joyful activities such as music, expressing thankfulness, and fostering positive social connections with friends and family may provide essential emotional support. Keeping a journal to share thoughts and feelings, evaluate progress, and track healing is a therapeutic practice to aid in self evaluation and personal growth.



In recent years, the conversation around education has expanded beyond traditional academic learning to include the well-being of students. School administrators play an important role in shaping the educational environment to foster intellectual growth with physical health and emotional resilience. The #MoveYourWay Toolkit for Schools, supported with the White House's National Strategy on Hunger, Nutrition, and Health provides K-12 professionals with innovative strategies to promote physical activity and nutrition among students, aligning with the broader goal of ending hunger and fostering healthy lifestyles for 2030. Health.gov on X: "The new #MoveYourWay Toolkit for Schools supports the @WhiteHouse National Strategy on Hunger, Nutrition and Health by offering K-12 professionals, like teachers and school administrators, ways to encourage students to be more active. Learn more here https://t.co/MgCVjAPRcp" / X. The toolkit encourages educators to integrate physical activity into the school curriculum as an integral part of the learning experience. 

Mindfulness and meditation, particularly the practice of Body Scan Meditation, have also gained traction as effective tools for navigating the journey to optimal health. These practices aid in balancing protective factors and reducing risk factors, contributing to an individual's overall well-being. The Body Scan Meditation encourages awareness and relaxation to positively affect physical function, bodily pain, general health, vitality, social function, emotional, and mental health.

Incorporating technology into health and wellness initiatives, such as using SMART Boards with computers to display real-time heart rate data, may further engage students and provide immediate feedback on their physical state during activities. This integration of technology and health education may make the learning experience more interactive and informative.

As we continue to explore the connections between physical activity, mindfulness, and academic performance, I learn an integrative approach to education with movement, meditation, and health literacy are important for nurturing well-rounded, healthy individuals who are equipped to lead fulfilling lives to cater to different skill levels and interests, inclusive and accessible to all students with integrating physical activity with social interaction and team-building exercises and adjusting goals related to personal physical fitness plans, promoting self-expression and joy in physical activity with school health team discussions to provide recommendations.


This post highlights the importance of the roles of people involved with health services, counseling, facilitating, referring, leading, nutrition, coaching of students' development of protective factors to reduce risk factors, fair and accessible to everyone, addressing the needs of students to achieve health goals in the gymnasium.  

I learn the importance of regular physical activity, such as 30 minutes of social exercise, and may be as simple as a paced walk to raise and lower my heart rate with measurement of my pulse rate before exercise and with Heart Rate Monitor - Pulse App - Apps and Blood Pressure App: BP Monitor - Apps on Google Play. The benefits of such activities extend beyond physical health, fostering social interactions and emotional support. I learn the importance of 8 hours of restful slumber. Hydration and nutrition are important to physical well-being with balanced diets to fuel the body and mind. The walk could be a learning opportunity to evaluate student success to optimal health with https://www.cdc.gov/healthyschools/physicalactivity/pdf/18_300595-A_PECAT_042619_508tagged.pdf with https://drive.google.com/file/d/18kFnAPlIGAC3SgrumCRFezlnga8JfiJn/view?usp=sharing, Health Education Curriculum Analysis Tool (HECAT) | DASH | CDC, Community Health Planning | Florida Department of Health in Indian River (floridahealth.gov) with School District of Indian River County.
 
With the School District of Indian River County, I learn the job goal of a health and physical education teacher is multifaceted, aiming to develop a deep understanding of nutrition, fitness, and exercise among students, and to motivate the cultivation of lifelong habits to benefit students with evaluation of each student's cultural background, learning styles, special needs, and socio-economic status when planning and preparing learning activities. This inclusive approach ensures students are provided with an equal opportunity to engage actively in the learning process to foster active involvement, catering to the varied learning styles and special needs of the student body. This may involve modifying existing materials or creating new ones more accessible and engaging for all students. Additionally, the educator plays a crucial role in evaluating and responding to changing curricular needs, contributing to the continuous improvement of the educational program to maintain a positive, organized, and safe learning environment with sharing skills of time management, material and equipment handling, and the ability to manage large groups of students with evaluation of behavior management choices, reinforcement of school guiding policies, and efficient health data tracking procedures  with technology are important components.

With setting clear health goals with behavioral outcomes and utilizing research-based, theory-driven tools, I wish to foster an environment to value health promotion and disease prevention. This proactive stance on health education may lead to a more informed and health-literate student population, capable of making better decisions for their personal and community health.

The integration of physical activity into school lesson plans is a strategic move towards enhancing the well-being of students. I support health promotion, disease prevention, and encourage lifelong healthy habits. As educators and administrators continue to explore and implement these strategies, the potential for positive change in our schools and communities is immense. Let us walk this path together, one step at a time, towards a healthier future for our youth with learning how to achieve mindfulness, well-being optimal health goals.


Gymnasium SMART BOARD to Integrate Wellness and Education for Student Development

I measured 82 pulse rate before exercise and 82/72 after 2 30 minutes paced walks, 82/81/79 with Heart Rate Monitor - Pulse App - Apps and 79/82/69 with Blood Pressure App: BP Monitor - Apps on Google Play. 10/1/2024 

I engaged in a mindful walk with evaluating my learning experiences with the Indian River County School District. Our health goals are centered around peer-led modeling and includes walks and coaching sessions, providing therapeutic resources for problem-solving, and fostering relationships to build a positive community through constructive interactions. I am happy to report I have successfully modeled positive behaviors with integrating healthy, research-based, and theory-driven physical activities into our routine. This includes paced walking, documented through my updated blog posts, social media interactions on Twitter / X, and email communications. I measured 85 pulse rate before exercise, 82 after 1 30 minutes paced walk, 87/80 with https://play.google.com/store/apps/details?id=heartratemonitor.heartrate.pulse.pulseapp&pcampaignid=web_share, 84/79 with https://play.google.com/store/apps/details?id=com.blood.pressure.bptracker&pcampaignid=web_share. 10/2/ 2024

80 pulse rate before exercise, 80/73 after 2 30 minutes paced walks,

With the Physical Activity | Florida Department of Health (floridahealth.gov) website ideas of wellness, I evaluate how my paced walking plan helps me to reduce stress, enhance energy and focus on positive interactions with others and sleep important to achieve mindfulness, well-being optimal health goals.

83 pulse rate before exercise, 82 after 1 30 minutes paced walk,

69 pulse rate before exercise, 70/68 after 2 30 minutes paced walks,

76 pulse rate before exercise, 71 after 1 30 minutes paced walk,

80 pulse rate before exercise, 75 after 1 30 minutes paced walk,

75 pulse rate before exercise, 67 after 1 30 minutes paced walk,

75 pulse rate before exercise, 78/77 after 2 30 minutes paced walks,

77 pulse rate before exercise, 83/78 after 2 30 minutes paced walks,

73 pulse rate before exercise, 73 after 1 30 minutes paced walk,

Challenge of Love with Paced Walking 10/17/2024
learning with paced walking around my neighborhood
how to connect with my neighbors with respect
birds, sunlight, clouds with crosswinds NE and SW
with spiraling wispy white clouds
my movements focus on the act of walking with heart rate monitoring
with mindful evaluation of health goals with body scan meditation
learning opportunities to reduce risk factors with the development of protective factors
with blog posts, Twitter / X and email
with Challenge of Love poetry learning opportunities
to evaluate different movement patterns for different grade levels https://drive.google.com/file/d/18kFnAPlIGAC3SgrumCRFezlnga8JfiJn/view?usp=sharing
with my smartphone heart rate monitoring how to lower heart rate with the pace of walking
with Google Fit app with Cleveland Clinic webinars social validity
to encourage peer modeling, relationship building and offering therapeutic resources

Challenge of Love with Scorpio 10/20/2024
How to navigate optimal health with passions of love
where love is leading
Love, affection and appreciation
for our multiple intelligences with chakra energies
with empathy and joy for successful learning

75 pulse rate before exercise, 87/79 after 1 30 minutes paced walk,
75 pulse rate before exercise, 72 after 1 41 minutes paced walk,

79 pulse rate before exercise, 77 after 1 30 minutes paced walk,

77 pulse rate before exercise, 78/71 after 2 30 minutes paced walk,

87 pulse rate before exercise, 77 after 1 30 minutes paced walk,

84 before exercise, 74 after 1 30 minutes paced walk,

76 pulse rate before exercise, 72 after 1 30 minutes paced walk,

77 pulse rate before exercise, 92/75 after 2 30 minutes paced walks,

69 pulse rate before exercise, 63 after 1 44 minutes paced walk,

76 pulse rate before exercise, 77/67 after 2 30 minutes paced walks,

61 pulse rate before exercise, 72/62 after 2 30 minutes paced walks,

62 pulse rate before exercise, 75/66 after 2 30 minutes paced walks,

68 pulse rate before exercise, 72/62 after 2 30 minutes paced walks,

82 pulse rate before exercise, 64 after 48 minutes paced walk,

75 pulse rate before exercise, 72 after 1 30 minutes paced walk,

72 pulse rate before exercise, 81/80 after 1 30 minutes paced walk,

62 pulse rate, 71/74/60 1 54 minutes paced walk and 2 30 minutes paced walks,

Healthy Eating Cafeteria with Health Goals To Integrate Physical Activity into Nutritional Environments with Academic Environments with Mindfulness, Well-being Optimal Health

 With health goals organized, the cafeteria may be an extension of the Gymnasium with opportunities to learn how to integrate physical activity into the practice of healthy eating through available foods and beverages with nutrition education integrated into student health goals with role-modeling healthy eating behaviors

Healthy eating goal choices:

1.Integrate healthy eating into health goals with physical activity with mindfulness, well-being, optimal health with protective factors of nutritional foods.

2. Evaluate food and beverage choices for breakfast and lunch with school monthly menus, evaluate food likes and dislikes, balance meals in portions with healing themes to respect the challenge of sustainability with the life energies of food and beverages DisplayFile.aspx (indianriverschools.org), DisplayFile.aspx (indianriverschools.org). USDA Nutrition on X: "School meals do more than nourish kids, they also support local farmers! This #FarmToSchoolMonth, we're celebrating our partnership with schools and regional producers that help put healthy, fresh foods on student's plates. Let's lift up local! #FarmToSchool https://t.co/7cr6zT9JUX" / X This program reinforces the connection between physical and mental health, encouraging the joy of nature and the exploration of ideas to help individuals thrive with the development of the protective factor of nutritious foods with physical exercise to reduce risk factors. School gardens become living classrooms where math and science flourish in the soil and sun. Cooking classes turn into delicious lessons on chemistry and cultural diversity. And farm field trips offer a glimpse into the hard work and dedication into growing nutritious food as a protective factor to reduce risk factors. With my school garden experience, I learned the importance of doing three simple steps:
1. Brainstorm ideas of what people enjoy and what is realistic for a garden or farm area.
2. Identify SMART goals of specific, measurable, achievable, realistic time duration goals.
3. Choose one small step to do and evaluate success.

Fresh fruits and vegetables help reduce childhood obesity and diet-related diseases and encourages young people to make healthier food choices, habits to last a lifetime.

Moreover, Farm to School initiatives foster a sense of community and connection to the land with respect for the farmers who feed us and the earth to sustain us with equitable access to nature's gifts.

3. Hydration stations to encourage drinking water with ice and cups and reusable water bottles and computers to evaluate health goals involving hydration and hygiene.

4. Fresh fruit baskets Offering baskets of fresh fruit provides healthy snack options and also exposes students to a variety of natural flavors and textures.

5. With 10 minutes for breakfast and 20 minutes for lunch, schools are encouraging students to eat mindfully, savoring their food, and listening to their hunger cues

6. Preparing for Hurricane Milton: A Comprehensive 3-Day Food Storage Checklist


As Hurricane Milton approaches and if you are on hurricane alert due to hurricane warning, I learn the importance to ensure you have a well-prepared food storage plan to sustain you and your family for at least three days. Here is a checklist to help you prepare:


1. **Water**: Store at least one gallon of water per person per day for drinking and sanitation for 3 days.


2. **Non-perishable Food Items**:

   - Canned meats, fruits, and vegetables

   - Protein or fruit bars

   - Dry cereal or granola

   - Peanut butter

   - Dried fruit

   - Nuts

   - Crackers

   - Canned juices

   - Non-perishable pasteurized milk

   - High-energy foods

   - Food for infants

   - Comfort/stress foods


3. **Cooking Supplies**:

   - A manual can opener

   - Cooking tools and fuel

   - Disposable plates, cups, and utensils

   - Paper towels


4. **Specialty Foods**: Consider any special dietary needs for family members with allergies or medical conditions.


5. **Pet Supplies**: Don't forget food and water for your pets.


6. **Storage**: Use airtight, waterproof containers to store food and keep it protected from pests and the elements.


7. **Regular Checks**: Regularly check your food supply for expiration dates and replace as needed.


8. **Medications and Baby Supplies**: If you have a baby or someone with special medication needs, ensure you have a sufficient supply.


9. **Sanitation and Hygiene Items**: Including soap, hand sanitizer, and wet wipes.


10. **First Aid Kit**: Keep a well-stocked first aid kit with any necessary medications and medical items.


I learn to be over-prepared than under-prepared. For more detailed information and additional items to evaluate, check out resources provided by local or state emergency management departments. Stay safe and make sure to follow evacuation orders if issued by local authorities. Preparedness is key to weathering Hurricane Milton safely.

The webinar Eating for Optimal Health helped me to focus on how to be successful with the challenge of eating well for optimal health. I learned ways food interacts and communicates with our solid body state with inflammatory or noninflammatory responses and may affect mental health and sleep. 

1. Carbohydrates support energy. Optimal health may be encouraged with the noninflammatory energies of 2 fruits per day with small apple, pear, berries, cherries, kiwi, grapefruit, 1/2 cup to 1 cup. Whole grains provide starch with oatmeal, quinoa, whole wheat, brown rice. I learned how to read food labels and to look for the idea of "whole" at the beginning of the ingredients list on a food item at the grocery store. 

2. For optimal health, the energy of carbohydrates may be balanced into a healthy plate with 3 c nonstarch vegetables/day with protein and healthy fats. Protein sources include beans, lentils, soy, tofu, calcium with milk, cheese, yogurt, e.g. Edamame frozen, protein shakes and soups. Healthy fats include avocado, olive oil, hummus, nuts/seeds and eggs. Ground seeds may be stored in the refrigerator. I learn to be mindful of the energy challenges of starch. A healthy plate may include beverages of water, fruit juice, unsweetened tea or coffee.

3. For optimal health, start to learn with small steps of one wellness goal at a time.


The pursuit of health is a multifaceted one, encompassing the physical, emotional and mental realms with finding balance, understanding the body's needs, and learning how to fulfill them with nourishment to fuel and heal. I learned how dietary choices may influence overall well-being, and how one may align eating habits with the body's intrinsic requirements for optimal functioning. I learn a personalized approach respects individual differences and preferences and creating a sustainable and enjoyable relationship with food to support health goals with taste or satisfaction with nutrient dense whole foods to navigate the modern food landscape with the myriad of choices and challenges, nurturing oneself with kindness and compassion with self-love and the desire to care for one's well-being, and an opportunity to gain valuable knowledge and support in the quest for health and living a healthier, more vibrant life and to a healthier you with open minds and hearts ready to learn and grow.


**Mindset**:  The field of nutrition is vast and evolving and may offer new information to challenge your current beliefs.

Desha Baker on X: "@CDC_DASH Thank you for encouraging evaluation of my current eating habits with wellness goals. …https://t.co/8XlJWwY2sj" / X

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Location: Sebastian, FL, USA

Incorporating Self-Care into PTSD Awareness: A Community Approach

As we observe PTSD Awareness Month, I learn to recognize the importance of self-care in managing post-traumatic stress disorder. While community activities and support are valuable, the inclusion of self-care practices may enhance the well-being of individuals dealing with PTSD. In Indian River County, Florida, there seems to be a gap in the PTSD Awareness Month calendar, where self-care activities are not prominently featured. This blog post aims to address this gap by suggesting ways to integrate self-care into community health initiatives.

 I wish to encourage our community in Indian River County to actively participate in various events and activities to promote awareness and support for those affected by PTSD. During my visits to local landmarks such as the Main Library, Riverside Park and South Beach, I have gathered insights on how we may further enhance our community's health. One significant observation is the need for a stronger emphasis on self-care practices within our PTSD Awareness Month programming. To address this, I have been exploring activities recommended for PTSD Awareness Month 2024, with sharing personal stories, engaging in educational learning opportunities, and participating in supportive webinars.

Moreover, I have been researching self-care techniques potentially beneficial for managing PTSD symptoms. These include mindfulness meditation, regular exercise, healthy sleep habits, and establishing a supportive social network. I believe integrating these practices into our community health initiatives may make a substantial difference in the lives of those dealing with PTSD.

In an effort to foster a nurturing environment, I am excited to announce new learning opportunities available through the Student Family Community Agenda website. This platform features interactive elements of quizzes, puzzles, and graphics to engage our community members in health practices and data tracking. I am also focusing on heart-healthy exercises, nutritious food choices, and resources for reducing PTSD symptoms to support our members' overall well-being.

I am committed to encouraging inclusive community health initiatives beneficial for all, especially those facing challenges with PTSD. 

### Paced Walking: A Step Towards Healing

Paced walking is a gentle yet effective way to engage in self-care. This exercise may be incorporated into daily routines and community health programs. For those in Indian River County, organizing group walks could be a beneficial addition to the PTSD Awareness Month calendar. These walks may serve as a safe space for individuals to connect with others, enjoy the therapeutic effects of nature, and engage in physical activity and is known to help alleviate symptoms of PTSD.

  Challenge of love I feel empathy for successful learning heart healthy exercise with Google Fit app to monitor paced walking with pulse rate and heart rate monitor exercise and measurement for cardiovascular fitness to and from Riverside Park with PTSD Awareness Month. Love affection and appreciation for healing PTSD symptoms with evidence-based self care practices. Heart healthy exercise helps me heal PTSD symptoms connected to heart disease. I learn the importance of ACT of acceptance of and commitment to self care practices for #communityhealth and co-creating community health with Microsoft AI Services and learning how to connect and communicate with respectful language. Before exercise 67 pulse rate, after 3 paced walks 74/76/71;  92/75/78/71 Heart Rate app 68/70/75/82/76 Blood Pressure App 6/8/24. I learn to communicate with others with respect book ends with STAIR Coach - PTSD: National Center for PTSD (va.gov). I respect you even when we disagree on outcomes and steps to outcome we wish to achieve. 


### The Language of Mental Health and Self-Care

The language we use when discussing mental health may have a profound impact on those experiencing PTSD. I learn to foster an environment where the language of self-care is prevalent, promoting a culture of healing and understanding. Mental health professionals and community leaders may collaborate to create resources to emphasize self-care strategies, integrating them into the broader conversation about mental health awareness.


### Leveraging Technology for Support

Technology may play a pivotal role in expanding access to self-care resources. By utilizing AI platforms with Microsoft AI Services, communities may develop interactive tools to provide personalized self-care recommendations. Additionally, integrating these tools with existing blogs and internet calendars, such as Google's blog calendar, may help individuals plan and track their self-care activities, making the process more manageable and consistent.


### Building Self-Care Habits

Establishing a habit of self-care requires commitment and support. Community spaces may offer workshops and seminars on developing self-care routines, individualized to the needs of those with PTSD. These educational sessions may cover various aspects of self-care, from mindfulness and relaxation techniques to nutrition and sleep hygiene.


### Data-Driven Self-Care Planning

Data tables and websites dedicated to mental health may offer insights into effective self-care practices. By analyzing this data, community health organizers may identify trends and individualize their programs to meet the specific needs of the PTSD-affected population. Internet mental health communities also provide a wealth of shared experiences and strategies to offer information for self-care planning.


### Addressing the Concerns with VA Services

Va.gov services may not always provide adequate self-care language or resources. This highlights the importance of local mental health communities in filling these gaps. With offering integrative self-care information and support, these communities may complement and enhance the services provided by veterans' affairs organizations.


Integrating self-care into PTSD Awareness Month activities is beneficial. With taking a holistic approach to combine community support with individual self-care practices, we may create a more resilient and supportive environment for those affected by PTSD. Let us make self-care a priority, not just for this month but as a continuous effort in our journey towards healing and well-being.


Incorporating the concepts of PTSD awareness and self-care into the programming at the Main Library of Indian River County, Florida, could involve a series of community-driven events and activities. For instance, the library could host educational workshops led by mental health professionals to discuss the impacts of trauma and the importance of PTSD treatment. These sessions could be complemented by self-care workshops, where participants learn and practice stress-reduction techniques such as paced walking or mindfulness meditation.


Interactive displays or information booths could be set up throughout the library, providing literature and resources on PTSD and self-care. Technology may be leveraged by setting up stations with access to Microsoft AI Services, allowing visitors to explore personalized self-care recommendations. Additionally, the library could collaborate with local mental health associations to curate a selection of books and multimedia resources on mental health, featured in a dedicated 'Mental Health Awareness' section.


The library could also offer a series of community-building activities, such as group discussions or peer support meetings, creating a safe space for individuals affected by PTSD to share their experiences and coping strategies. Creative expression workshops, like writing or art therapy sessions, could serve as therapeutic outlets for participants.


Furthermore, the library could organize a 'PTSD Awareness Walk' starting from the library grounds, promoting paced walking as a form of self-care while also raising awareness about PTSD. Partnering with local health care providers, the library could facilitate on-site consultations or health screenings, providing immediate support and guidance for individuals seeking help.


To reach a wider audience, the library could utilize social media and online platforms to broadcast webinars or live-streamed events, making the information accessible to those who cannot attend in person. The library's website could feature a dedicated section for PTSD resources, including links to reputable sites and online communities for ongoing support.


By integrating these ideas into the library's schedule, the Main Library of Indian River County may play a pivotal role in supporting the mental well-being of community, not only during PTSD Awareness Month but throughout the year. Engaging in such initiatives may support the library's commitment to fostering a culture of care and resilience within the community. For more information on current events and programs, individuals may visit the library's website or contact the library directly.


Embarking on a journey of self-care may begin with small, manageable steps to nurture your mind, body, and soul. Consider starting with these simple practices: 


1. Mindfulness Meditation: Dedicate a few minutes each day to mindfulness meditation. This practice may help you stay present and reduce stress and involves focusing on your breath and observing your thoughts and feelings without judgment.


2. Thankfulness Journaling: Keep a thankfulness journal where you jot down items you are thankful for each day. This may shift your focus from negative thoughts to positive ones, fostering a sense of contentment.


3. Regular Exercise: Engage in regular physical activity, whether a brisk walk, a yoga session, or a dance class. Exercise releases endorphins and may have mood-boosting properties.


4. Balanced Diet: Pay attention to your nutrition by eating a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Proper nutrition supports overall health and well-being.


5. Quality Sleep: Prioritize getting enough quality sleep each night. Sleep is crucial for physical health, mental clarity, and emotional stability.


6. Social Connections: Spend time with friends and family. Positive social interactions may provide emotional support and reduce feelings of loneliness.


7. Digital Detox: Take breaks from electronic devices to reduce screen time. This may help alleviate eye strain and mental fatigue.


8. Relaxation Techniques: Practice relaxation techniques such as deep breathing, progressive muscle relaxation, or listening to calming music to help manage stress.


9. Personal Hobbies: Engage in hobbies or activities you enjoy and may make you feel good. This may be reading to gardening to painting.


10. Self-Compassion: Treat yourself with kindness and understanding, especially during difficult times. Practice self-compassion by speaking to yourself as you would to a good friend.


These practices provide a starting point for incorporating self-care into your daily routine. I learn how self-care is personal, and what works for one person may not work for another. Explore different activities to learn how activities resonate with you and fits into your lifestyle. The key is consistency and making self-care a regular part of your life. 

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For more information on PTSD resources in Indian River County and self-care strategies, please visit the Mental Health Association in Indian River County and the National Center for PTSD. To explore internet mental health communities, Microsoft AI Services are available.

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