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In this newsletter:

  • EveryHoyaCares: Caring for Our Mental Well-Being
  • Tools to De-Stress and Build Resilience
  • Get Calm (the app)
  • Mind-Body Connections: Redefining Strength
  • Qigong Class Schedule through May
  • Press Pause with Campus Ministry
  • Financial Fitness from PNC Bank
  • Food-Mood Connections
  • Inaugural NIRSA Region I Virtual 5K
  • Meditation with John Main Center (JMC) 

Bookmark these resources:

During a time when many of us are feeling isolated, Georgetown has well-being resources to support, affirm and connect our community. To find resources, visit: www.georgetown.edu/everyhoyacares. #EveryHoyaCares
If you could use some inspiration to slow down and invest in your well-being, here are some ideas to help get your started.

Try These Simple Breathing and Relaxation Exercises
Give Mindfulness a Try
Plant a Healthy Garden
Reorganize Your Kitchen for Healthy Eating 
Reduce the Clutter, Reduce the Stress
Take Health Advocate's Strengthen Your Resilience Workshop

Wellness Coaching
When it comes to improving your well-being, you don’t have to do it alone! As a benefits-eligible faculty or staff member, you have unlimited access to one-on-one support from a Health Advocate Wellness Coach who can help you thrive in areas such as stress relief, nutrition, fitness, heart health and more! 

Mindful Monday and Well-Being Wednesday
These health classes from Kaiser Permanente are designed to combat stress, build resilience and enhance your well-being while you navigate the challenges of COVID-19. Free and available to all.
Managing Stress in Times of Change | Monday, April 12 | 12-1 p.m.
Stress Management | Wednesday, April 28 | 12 - 1 p.m.

Move More for Better Mental (and Physical) Health
Join the American Heart Association for Move More Month this April. Being more physically active helps us feel better and refocus on our physical and mental health as we emerge from an unusually stressful year. Featured resources include movement breaks, workouts, Find Your Fierce podcasts, streaming events, tips and activities that will motivate you to move more every day. 

Get Calm 

The University recently announced it will provide eligible faculty and staff with a free subscription to Calm through March 2022. Calm is a mobile app designed to support resilience and mental fitness. Your Calm subscription gives you unlimited access to the full library of content at www.calm.com and in the Calm app. Check out this 90-second demo to learn more and find out how to subscribe.
 
This month's theme for Kindling Your Light is Redefining Strength. The gentle and awesome power of nature is on full display during the month of April. As flowers bloom and spring storms boom, it's the perfect time to reconsider our personal and societal definitions of strength. We'll be exploring this theme through poetry, gentle practices, inspiration and other digital content. You are also invited to participate in a live Zoom session in which program facilitator, Lisa McCrohan, will guide you through a gentle mind-body practice. Learn all about this program and download the resource packet for April.
 

How to participate:

Qigong Continues through May

All university faculty and staff are invited to join instructor Ann Duvall for this gentle meditative movement class on Zoom. Make one or both of these classes part of your regular self-care practice.

Next Gen Qigong
Tuesdays | 12:10-12:50 p.m. | Register for five-class series
April 20; May 4, 11, 18, 25

Introduction to Qigong
Thursdays | 8:30-8:55 a.m. | Register for one or more classes
April 22; May 6, 13, 20, 27

Press Pause is a weekly series featuring contemplative practices from diverse faiths, traditions and cultures. Sessions are led by experienced practitioners and are open to all, offering accessible introductions while honoring the practices' traditions of origin. This semester, we explore the co-creation of sacred time. 

April 13 - Vaisakhi (Sikh New Year), Anjul Bhangu
April 20 - Ramadan (Muslim Month of Fasting), Saham Ali and Imam Yahya Hendi
April 27 - Orthodox Easter (Celebration of Jesus' Resurrection), TBA

Visit the Office of Campus Ministry's Facebook page for more information.

Developing Healthy Spending and Credit Habits
A Financial Wellness Workshop from PNC Bank

Wednesday, April 28 | 12:30-1:20 p.m.
Thursday, April 29 | 9:30-10:20 a.m.
Register

Just as consistent exercise can help to meet physical goals, creating a budget and tracking expenses can help you reach your financial goals. This presentation will help you take a holistic approach to looking at your current financial state while learning some tips along the way.


Want to learn about special workplace banking benefits available to Georgetown University employees?

Join PNC for this 30-minute informational webinar and demo at 2 p.m. on Thursday, April 15. 

How Social Media Can Impact Your Financial and Mental Health from PNC Insights

Although social media offers wonderful benefits, such as the ability to connect us with people we can’t be physically near, using online platforms can also have negative repercussions. Despite the potential to build and foster relationships, social media use can increase feelings of jealousy, insecurity and isolation — which often lead to overspending or feeling like your financial life isn’t up to par with your peers.

However, the same social media platforms can enrich your life, help you find community, and lead to saving and more meaningful spending. It’s all about how you use them.

Happy Digestion

Digestion is the process of breaking down the foods we eat and drink into usable resources that our body requires to function at its best. Healthy digestion relies on eating the right types of foods, under the right conditions and a host of other factors. Here are three things you can do now to improve your digestion: eat probiotics, prebiotics and foods that you enjoy.
 
●     Probiotics are found in yogurt, sauerkraut, kimchi and other fermented foods. Probiotics are live organisms consumed from food that assist in keeping our digestive systems functioning correctly. The probiotics found in unpasteurized, fermented foods contain organisms that are already in our digestive system, however, they may increase these organisms to levels that provide an extra benefit compared to your body’s normal levels. A few benefits include converting certain nutrients to usable forms, fighting off bacteria that we don't need and absorbing certain nutrients.
 
●     Prebiotics differ from probiotics because they are not live organisms. Prebiotics are the foods that probiotics eat so that they can multiply and create healthy gut environments. A few good sources of prebiotics include fruits, vegetables, nuts, seeds and anything with fiber content. The fiber we get from foods goes undigested by us and is eaten by our gut microbes.
 
●     Food that you genuinely enjoy. This may seem obvious, but one of the least scientific ways to improve digestion is to simply eat foods you like. Eating foods that you dislike can be stressful. Our bodies digest food most optimally under relaxed moods, so select the foods you want to eat. It is important to note that portion sizes and individual goals are still part of the equation, however forcing yourself to eat foods you cannot palate will certainly negatively affect digestion.
 
Focus your efforts on fiber-rich foods like avocado, jicama, onion, garlic, mangoes, etc, which will provide your probiotics with prebiotics. When eating fermented products, be sure to choose those that are unpasteurized (and contain living probiotics). Lastly, eat enjoyable foods, because the key to happy digestion is being in a relaxed state of mind. 
 
Brian Tran, MS, RDN
Health & Wellness Manager
Join Brian for a webinar about the connection between food and mood from 1:30-2:15 p.m. on Monday, April 26. Register today.

Join Campus Recreation for the inaugural National Intramural and Recreational Sports Association (NIRSA) Region I 5K. This virtual race will promote healthy activity, engagement, community building and encourage some socially distanced fun!

The 5K can be completed from any location you choose. A treadmill, a neighborhood street, a track, a foothill trail…it’s up to you. You get to choose your own race, at your own pace and time it yourself. A 5K your way!

Details:

  • Race dates are April 21-25, 2021
  • Register for the event anytime through April 25, 2021
  • Registration fee is $15.00 USD per person and includes an official race shirt 
Please visit the NIRSA 5k website for additional details and information. Have a question? Email campusrecgroupfit@georgetown.edu

Spring Offerings from The John Main Center for Meditation and Interreligious Dialogue (JMC)

Who could use a half-hour to curb zoom fatigue and feel uplifted with a meaningful connection with your fellow Hoyas?  Take a breath of fresh air and join us for the gift of stillness, silence and simplicity with the JMC. It's just short enough to fit into any schedule yet long enough to shift your frame of mind and spirit for the rest of the day.  All are welcome. No experience needed. All times below are Eastern Daylight Time.

Monday-Friday | Morning Meditation | 9-9:30 a.m. | Zoom
Monday-Friday | Mid-Day Meditation | 12:30-1 p.m. |  Zoom  
Tuesday Night  | Christian Prayer & Meditation | 9-9:30 p.m. | Zoom
Thursday Night  | Night Meditation | 9-9:30 p.m. | Zoom

For the McDonough School of Business Community

Wednesdays | 11-11:30 a.m. | Zoom  
Host: JMC-MSB Team and Director

For the University Information Services Community

Tuesday | 11-11:30 a.m.
Thursdays | 2-2:30 p.m.

For more information contact Rashan Prailow, UIS Finance Manager at rlp68@georgetown.edu

JMC Black Hoya Meditation hosted monthly on Fridays from 10:30-11:15 a.m.

Sign up to receive the JMC newsletter for updates.

We look forward to meeting you soon! Connect with us at the JMC: (meditationcenter@georgetown.edu

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