Spartan Strong - March 2026
Cheers to the Spartans who tracked their water intake in January, logging a combined 7,519.3 ounces! While we know many more of you were sipping along with us without submitting a tracker, we appreciate everyone who participated.
All submissions were entered into a prize raffle, and three winners were selected — congratulations to Erica Newman (District Office), Christina Bathgate (Florence Brasser) and Nour Ibrahim (Walt Disney)!
Missed it this time? Stay tuned for more fun wellness challenges ahead.
Yoga is a great way to reduce stress, improve flexibility, and boost overall well-being. Whether you’re a beginner or experienced, these sessions will help you relax and recharge. These classes are FREE to staff members!
📅Monday, March 2 | 4:15 p.m. and 5:30 p.m.
📅Monday, March 9 | 3 p.m. and 4:15 p.m.
📅Monday, March 16 | 3 p.m. and 4:15 p.m.
📍Gates Chili High School Library Mezzanine
Did you know?
Getting enough quality sleep on a regular basis affects all aspects of our health. Being well-rested reduces the risk of chronic diseases, improves immune function, enhances physical performance, regulates hormone levels, improves mood and emotional well-being, reduces stress, and enhances cognitive function — so many benefits! With our busy schedules, many of us do not prioritize sleep Here are some things to try:
- Get at least 30 minutes of exposure to daylight each day. Natural light influences our body’s rhythm.
- Try to go to bed and wake up at the same times each day. A consistent schedule has been linked with improved restful sleep.
- Boost your diet with fruits, vegetables, and whole grains. There is a strong association between sleep and nutrition.
- Calm your mind. Learning relaxation techniques like deep breathing, visualization and meditation can limit the impact of stress on sleep.
- Set a goal of at least seven hours of sleep each night. If you need to shift your bedtime to allow for more sleep, gradually adjust your schedule by 15-30 minutes each night until you reach your desired bedtime.
- Follow a pre-bed routine. Having the same sequence of steps to prepare for bed can signal to your body and mind that it is almost time to sleep.
- Get out of bed if you can’t fall asleep after 20 minutes. Tossing and turning in bed can lead to frustration. Try a calming activity to interrupt the cycle (avoid electronics) and then head back to bed.
- Pay attention to your environment. Keep the room dark, reduce or block out noise (think white noise machine or earplugs), turn the temperature down if able, and choose a good pillow.
For more information, check out the Sleep Foundation.
Each month, we share healthy recipes you are encouraged to try at home!
This month, our recipe is cheesy chicken and rice casserole. With chicken, rice, veggies and a rich cheese sauce, this casserole recipe is an easy dinner the whole family can agree on. With minimal prep time and simple steps, it’s failproof and perfect for busy weeknights.
Cheesy chicken and rice casserole
Prep time: 20 minutes
Cook time: 20 minutes
Servings: 8
Ingredients
For the cheese sauce:
- ½ stick of butter
- ⅓ cup all-purpose flour (use gluten-free, if needed)
- 2½ cups milk of choice
- 1 teaspoon garlic powder
- 1 teaspoon fine salt
- 1 teaspoon Dijon mustard or dry mustard
- ½ teaspoon onion powder
- ¼ teaspoon paprika
- ¼ teaspoon black pepper
- 8 ounces shredded cheddar cheese, divided
For the Casserole:
- 3 cups cooked shredded or cubed chicken breast (may use raw chicken — see notes below)
- 3 to 3½ cups cooked brown or white rice
- 1 (12-16-ounce) bag frozen California blend vegetables (mix of broccoli, cauliflower, carrots)
Directions
- Preheat the oven to 375℉.
- Mist a 9×13-inch baking dish with cooking spray and set aside.
- In a medium saucepan over medium-high heat, melt the butter. When the butter is melted, sprinkle the flour over the butter while whisking. Whisk until it’s well combined (about 1 minute).
- Reduce the heat to low and add the milk, 1 cup at a time, whisking slowly and continuously after each addition until all of the milk has been added. Stir in the garlic powder, salt, mustard, onion powder, paprika and pepper. Increase the heat to medium-high and bring the mixture to simmer. Simmer until thickened, stirring constantly for 1 to 2 minutes. Remove from heat.
- Add 1 ½ cups of the cheese to the sauce and stir until melted and smooth.
- Pour the cheese sauce into the bottom of the prepared baking dish. Add the cooked rice, cooked chicken and frozen vegetables. Stir until well combined. Cover tightly with aluminum foil and bake for 20 minutes.
- Remove the foil. Stir, then sprinkle remaining 1 cup cheese over top. Return the dish to the oven and bake for another 5 minutes.
- Remove from the oven and let stand for 5 minutes before serving.
Notes
- If using raw cubed chicken, bake the casserole for 40 minutes instead of 20 minutes.
- For quick cooked rice, use 2 (8 to 9-ounce) bags of 90-second microwaveable rice.
Nutrition information per serving
Calories: 402
Fat: 18 g
Sat Fat: 11 g
Sodium: 650 mg
Carbohydrate: 32 g
Fiber: 2 g
Sugar: 7 g
Protein: 28 g
Cholesterol: 92 mg