Issue 3
Getting on Board
Welcome Back!
“Have courage and be kind. Where there is kindness there is goodness, and where there is goodness there is magic.”  - Disney’s Cinderella  

In our chaotic world, being kind is a simple act that we can practice from just about anywhere - remotely from our computers, on walks, at the dinner table. Take note of the way you practice kindness, and the way other people may spread kindness to you. Please enjoy this weekly newsletter, kindly brought to you by Appalachian's Institute for Health and Human Services. Each issue will be unique and will include information to help combat stress, improve mental health, create training plans and nutritional goals, and provide helpful tips and local resources.
Motivation for the Moment
"Take your eyes away
from the black spots
in your life,"

Warm-up Tip of the week
Impatient? Why and How to Practice Patience

What is patience? I like to start with the dictionary. "Patience: the capacity to accept or tolerate delay, difficulty, or annoyance without getting angry or upset." I don't know anyone whose life is free of these three. In fact, I can't recall a ...

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How Gratitude Changes You and Your Brain

With the rise of managed health care, which emphasizes cost-efficiency and brevity, mental health professionals have had to confront this burning question: How can they help clients derive the greatest possible benefit from treatment in the...

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Take Away
  • Gratitude unshackles us from toxic emotions

  • Gratitude helps even if you don’t share it

  • Gratitude’s benefits take time

  • Gratitude has lasting effects on the brain
take a breath idiom
definition of take a breath
: to pause and rest
Fuel Your Health
Recipes to TRY and Watch
Spaghetti Bolognese (Jack Kwong, Boone, NC)

Jack Kwong is Professor of Philosophy at Appalachian State University. The recipe in the video is for a double portion. For a single portion, the ingredients...

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7 Reasons Why Cooking Is the Ultimate Stress Reliever

After a busy, stressful day at the office, you always feel like what you need is take-out food or to throw something into the microwave. However, if you cook at home, you could not only end up with a healthier meal but also less stress.

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Stretch and Strengthen
with Plans and Resources to do so
ZAP Endurance is a non-profit training center for Olympic hopeful distance runners located in the High Country. However, in addition to their professional team, ZAP has been providing guidance for runners of all ages and abilities for nearly 20 years through their summer running vacations and private coaching services. Below you'll find two plans. One for beginners, intermediate and as well as a runners strength training guide.
New week means new plans!
High Country Yoga

Hi everyone! Welcome to our channel where we will be sharing video practices with you that you can do at home. We also encourage you to download these videos...

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Foam Rolling Tutorial by Jenn Pillow of Restoration...

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Disclaimer: Please use your own discretion and follow social distancing
guidelines when trying these workouts.
Calling Kids of All Ages!
Show your GRATITUDE by coloring this page
for a chance to win a prize!
Click and print image, color, take a picture
and submit your page
via email to:
High Country Light
Things to smile about

Click Above: Food Pantry Photo for a list of resources.

Click Left:
Coping with Uncertainty blogpost to Read More.
The Wrap Up
Until next time...
Personal Outreach Groups and Agencies
Please reach out to supportive services if you, or someone you know, experiences
a mental health crisis.

Crisis Text Line – Text HOME to 741741

Suicide Hotline – 800-273-TALK (8255)

Daymark Recovery Services – 866-275-9552
Community Mental Health Center with locations across North Carolina
Provides crisis intervention and ongoing services
High Country Events to Connect
April 20 , (Monday virtual watch)

April 22 , (Wednesday virtual watch)

April 25, 2020

April 27 , (Monday virtual watch)

April 29 , (Wednesday virtual watch)

June 20, 2020

August 22, 2020

September 19, 2020
ASU Box 32102
Boone, NC 28608
Phone: 828-262-7677