Spartan Strong - December 2025

Welcome to the December edition of our Spartan Strong staff wellness newsletter!

The holiday season is a time of joy and excitement, but it can also bring stress. As we make our way through this busy month, let's make the most of the happy moments and give ourselves grace during the tougher ones. In this newsletter, you’ll find more information about our ongoing mindfulness sessions, tips for harnessing the power of positive thinking, a preview of our events and offerings coming up in the new year, and more.

If you have any questions, please reach out to your building Wellness Champions.

Happy healthy holidays!

We have more mindfulness classes coming up this December. Learn practical techniques to quiet the mind, release stress and reconnect with the present. Mindfulness classes will be held Mondays from through Dec. 8 with two time slot options: 3-4 p.m. or 4:15-5:15 p.m. You can attend any or all sessions — whatever fits your schedule.

📆Mondays | Dec. 1, 8

⏰3-4 p.m. or 4:15-5:15 p.m.

📍Gates Chili Operations Center

Roll up your sleeve and make a life-saving contribution at Gates-Chili High School’s upcoming blood drive!

📆Friday, Dec. 5

⏰7:30 a.m. to 2:30 p.m.

📍Spartan Field House

A study by John Hopkins University found that people with a family history of heart disease who also had a positive outlook were one-third less likely to have a heart attack or other cardiovascular event within five to 25 years than those with a more negative outlook.

Researchers suspect that people who are more positive may be better protected against the inflammatory damage of stress. What is clear is that there is a strong link between positivity and health.

Tips for boosting your bright side

• Smile more. Even faking a smile reduces heart rate and blood pressure!
• Practice reframing. Instead of stressing about a situation, start a habit of accepting what is out of your control and focusing on something to appreciate.
• Build resiliency. Strengthen your ability to adapt to stress by maintaining good relationships with family/friends, accept that change is a part of life, and take action to improve situations when you can.
• Work on reducing your negative self-talk. Your body hears what your mind says!

Each month, we'll be sharing healthy recipes you are encouraged to try at home!

This month, our recipe is ham and cheese breakfast casserole! Great for breakfast, brunch and meal preps too, this recipe is a pancake and an omelette all in one.

Prep time: 15 minutes

Cook time: 48-50 minutes

Servings: 6

Ingredients

• 3 tablespoons + 1 teaspoon butter, divided (plus more for greasing the dish)
• 1/2 small yellow onion, diced small
• 1/2 medium bell pepper, any color, diced small
• 1 cup all-purpose flour (use gluten-free flour blend, if needed)
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon fine salt
• 1 cup milk, divided
• 6 large eggs, divided
• 1 cup shredded cheddar cheese, divided
• 8-10 ounces diced ham
• Fine salt and black pepper to taste

Directions

1. Preheat oven to 375 F. Generously grease the bottom and sides of a 2 1/2 quart casserole dish (or 9×9-inch baking dish) with butter and set aside.
2. Place a small skillet over medium heat. When the skillet is hot, add 1 teaspoon of butter. When butter is melted, add the diced onion and bell pepper and sprinkle with salt and pepper. Sautee, stirring occasionally until vegetables are tender (about 5 minutes), set aside.
3. In a medium bowl, combine flour, baking powder, 1/2 teaspoon salt, 1/2 cup milk, 1 egg and 2 tablespoons of melted butter. Whisk until smooth with only a few lumps remaining.
4. Pour batter into the prepared baking dish using a spatula, if needed, to spread the batter evenly over the bottom of the dish.
5. Sprinkle 3/4 cup cheese over batter.
6. To the bowl you used to make batter, add remaining 5 eggs, remaining ½ cup milk, and remaining 1 tablespoon melted butter. Whisk until well combined.
7. Add sauteed peppers and onions to the bowl along with diced ham. Pour mixture over batter and shredded cheese in the baking dish.
8. Sprinkle the remaining 1/4 cup shredded cheese over top of egg mixture. Place baking dish in the oven and bake for 35 minutes or until a toothpick inserted in the center comes out clean. Remove from oven and cool for 5 minutes before serving.

Ingredient substitutions

Substitute gluten-free flour for regular flour and olive oil and non-stick cooking spray for butter.

Nutrition information per serving

Calories: 330

Fat: 16 g

Saturated fat: 8 g

Sodium: 664 mg

Carbohydrate: 21 g

Fiber: 2 g

Sugar: 4 g

Protein: 25 g

Cholesterol: 186 mg

Get ready for even more health and wellness opportunities to help you thrive in the new year!

💧Hydration Challenge

🔋Mind and Body Reset

🧘Yoga

💪Wellness Fair

🏃Couch to 5K

Stay tuned for details!