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USAG-HUMPHREYS DHR/ASAP
EMPLOYEE ASSISTANCE PROGRAM
COPING WITH COVID-19
W
e hope that everyone has been
able to stick to some type of a
routine at this point. We under-
stand that the effect of the COVID-19 out-
break has caused changed to our everyday
lives and for some challenges. Let’s con-
tinue to find ways support one another, our
community, but most importantly take care
of ourselves!
“DIFFERENT APPROACH TO RE-
SPONSIBLE DRINKING”
The Inquirer reports that off premises sales
of alcohol has spiked nationwide as stay-at
-home orders were signed by mayors and
governors. We are seeing the same things
happening around military bases where
sales of alcohol have increases, so much
so that there has been a limit to how much
can be purchased throughout the week.
Special Newsletter: Coping with COVID-19 Social Distancing and Sheltering in Place May 2020
“MOCKTAILS” ANYONE?
There has been a new and creative way for
friends and family members to get together for
“happy hour.” Zoom has been the up and
coming social network system for an effort to
maintaining a social life. However, whether it
is to destress from the pandemic happening
around us, or the cause of the Zoom happy
hour, we should all take into consideration just
how much more alcohol we are consuming
each day, week, and month. Then consider
the long-term health impacts.
What's a "standard" drink?
Many people are surprised to learn what
counts as a “standard” drink. In the United
States, a standard drink is any drink that con-
tains about 0.6 fluid ounces or 14 grams of
pure alcohol (also known as an alcoholic drink
-equivalent; see table on page 2). Although
the drinks pictured here are different sizes,
each contains approximately the same
amount of alcohol and counts as one U.S.
standard drink or one alcoholic drink-
equivalent.
Continued on page 2
HERE ARE SOME LOW-RISK
DRINKING GUIDELINES WHILE
SOCIAL DISTANCING
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Each beverage portrayed above repre-
sents one U.S. standard drink (also known
as an alcoholic drink-equivalent). The per-
cent of pure alcohol, expressed here as
alcohol by volume (alcohol), varies within
and across beverage types. The examples
above serve as a starting point for compar-
No more than 14 drinks (male) 7 (female) standard drinks in a week to avoid health and other
alcohol related problems.
LOW RISK DRINKING GUIDELINES
0-1-2-3 MODEL
12 fl oz of
regular beer
8-9 fl oz of
malt liquor
(shown in a 12-
oz glass)
5 fl oz of
table wine
3-4 fl oz of
fortified wine
(such as sherry
or port;)
2-3 fl oz of
cordial, liqueur,
or aperitif (2.5
oz shown)
1.5 fl oz of
brandy or
cognac
(a single jigger
or shot)
about 5%
alcohol
about 7%
alcohol
about 12%
alcohol
about 17%
alcohol
about 24%
alcohol
about 40%
alcohol
WHAT’S A STANDARD DRINK?
ison. For different types of beer, wine, or malt
liquor, the alcohol content can vary greatly.
Some differences are smaller than you might
expect, however. Many light beers, for exam-
ple, have almost as much alcohol as regular
beer—about 85 percent as much, or 4.2 per-
cent versus 5.0 percent alcohol by volume
(alcohol), on average.
0
Abstinence for those enrolled in a treatment program, individuals under 21, individu-
al with an alcohol use disorder diagnosis, during duty day, pregnant, driving, operat-
ing machinery, etc.
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No more than one standard drink per hour
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No more than two standard drink (male) one (female) if drinking everyday.
3
No more than three standard drinks per day if person does not drink daily.
* Note: One cannot save up to exceed the 3 standard drinks in one day for a
binge.
Mocktails Anyone?, continued from page 1
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Try These Great Mocktail Recipes
Pineapple-Mint Mojito
This is one mojito you can guzzle all day
and night.
YIELDS: 1 SERVING
PREP TIME: 3 MINS
INGREDIENTS
10 Fresh mint leaves, plus more for
garnish
2 packets SPLENDA® No Calorie
Sweetener
1/4 c. pineapple juice
1 lime, juiced
1/2 c. club soda
DIRECTIONS
In a cocktail shaker, muddle mint leaves
with SPLENDA® No Calorie Sweeten-
er. Add pineapple juice, lime juice, and ice
and shake vigorously for 15 seconds.
Strain into a tall glass filled with ice and
top with club soda. Garnish with a sprig of
mint.
Virgin Piña Colada
By EMILY HLAVAC GREEN
Sit back and sip those cares away with a non-
alcoholic piña colada that's basically a tropical
milkshake. It's creamy, tart, and sweet and just
what the doctor ordered. One drink and you'll
be hooked.
YIELDS: 2 SERVINGS
PREP TIME: 10 MINS
INGREDIENTS
1 (10-oz.) bag frozen pineapple chunks
4 large scoops of ice cream (about 1 cup)
1 c. coconut milk
1/2 c. pineapple juice
Pineapple wedge, for serving
Maraschino cherry, for serving
DIRECTIONS
In a blender, blend together frozen pineapple,
ice cream, coconut milk, and pineapple juice.
Divide between glasses and garnish with a
pineapple wedge and maraschino cherry.
Check out 17 additional
delicious mocktail drink
recipes at SELF. COM.
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Ingredients
1/2 cup whole wheat couscous
1 pound lean ground turkey
Salt and freshly ground black pepper
1 teaspoon olive oil
2 cups butternut squash, peeled, seed-
ed and diced
1 cup broccoli florets
One 15-ounce can no-sodium-added
black beans
One 10-ounce can enchilada sauce
1/2 cup salsa
Suggested toppings: chopped fresh
cilantro, diced avocado, shredded
cheese, lime juice
Directions
1. Pour 1/2 cup of water into a small
saucepan and bring to a boil over high
heat. Pour the couscous into the
saucepan and stir
Ground Turkey Enchilada Stir-
Fry with Couscous
Recipe courtesy of Food Network
Kitchen
Ingredients
1 medium spaghetti squash (about 2
3/4 pounds)
1 tablespoon olive oil or unsalted butter
2 teaspoons finely grated ginger
1 teaspoon garam masala
2 tablespoons lemon juice
4 teaspoons honey
1/4 teaspoon kosher salt, plus more for
seasoning
1/2 cup coarsely chopped cilantro
leaves
Directions
Cut the squash in half lengthwise and
scoop out the seeds. Place the cut-side
down in a microwave-safe baking dish
(the halves can overlap one another a
bit) and add 1 cup water.
Healthy Curried Spaghetti
Squash
Here are some fresh, delicious dishes to
prepare during your quarantine!
Continues on page 5 Continues on page 5
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well. Turn off the heat, cover and let
stand 5 minutes. Fluff with a fork and
set aside.
2. Meanwhile, in a large skillet or wok,
cook the ground turkey over medium
heat, breaking it up with a wooden
spoon, until cooked through and
browned, about 5 minutes. Sprinkle
with some salt and pepper. Transfer to
a bowl and set
aside. Drain
the excess fat
and wipe the
pan clean.
Heat the oil in
the same pan
over high heat,
then add the
squash and
cook, stirring
occasionally,
until browned
and softened,
8 to 10
minutes. Add
the broccoli and cook, 3 to 5 minutes
more. Add the turkey, beans, enchilada
sauce and salsa and stir until all the in-
gredients are well combined.
3. Serve with the couscous and top
with suggested toppings as desired.
Cover with plastic wrap and micro-
wave until very tender and a knife eas-
ily pierces the skin of the squash, 15 to
18 minutes. Let stand 5 minutes. Care-
fully uncover and let stand until cool
enough to handle but still warm.
Meanwhile, heat the oil in a small non-
stick skillet. Add the ginger and garam
masala until fragrant. Stir in the lemon
juice and honey. Season with the salt.
The sauce should be sweet and sour.
Scrape the flesh of the squash into a
bowl, using a fork, to make long noo-
dle-like strands. Toss with the sauce
and cilantro. Season with additional
salt.
Nutritional Information
Calories: 140 Fat: 5 grams Saturated
Fat: 1 gram Protein: 2 grams Carbohy-
drates: 26 grams Sugar: 6 grams Fi-
ber: 0 grams Cholesterol: 0 milligrams
Sodium: 170 milligrams.
Recipe Continued From p. 4
Ground Turkey Enchilada Stir-Fry with Couscous, continued... Healthy Curried Spaghetti Squash, continued...
Looking for even more delicious reci-
pes to cook during these quarantine
times. Check out the Food Network
Instagram Feed.
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ARTS AND CRAFTS TO KEEP
YOUR LITTLE ONES BUSY
two or more coats of paint for a brighter
"glow".
For the tentacles, cut 10 - 12 pieces of
yarn approximately 36 inches in length.
Place them in a zipper sandwich bag
with several squirts of glow paint and
seal the bag.
Squish! Squish! Squish! until the yarn is
completely covered, adding more paint
if necessary. If the paint is too thick,
add a little water to the bag.
Hang the yarn to dry. At the center of
the bowl, punch two holes about 0.5
inch apart using a skewer or sharp pen-
cil.
Cut a piece of yarn approximately 40
inches long. Thread it through the two
holes so that both ends come out the
bottom of the bowl.
From the inside of the bowl, pull the
yarn up to form a small loop. Thread
the tentacles through and roughly cen-
ter them under the loop.
Flip the bowl, pull the yarn taut and tie
a double knot.
Back on the inside, grasp the tentacles
as one bunch and tie a single knot.
The frilly appendages flanking the
mouths of some types of jellyfish are
called oral arms. To recreate these,
unravel a few pieces of yarn that hang
close to the center of the bunch.
Charge your jellyfish creation in bright
light for at least 30 minutes. Turn out
the lights and enjoy its luminous glow!
Glow-in-the-Dark
Jellyfish Craft
Materials
heavy-weight paper bowls
white yarn
glow-in-the-dark acrylic paint (we
used FolkArt and Martha Stewart
brands)
paint brushes and painting sup-
plies
scissors
zipper sandwich bags
skewer or sharp pencil
Directions
Paint the bowl inside and out. Use
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FREE WORKOUT
ROUTINES
1. Check out FITNESS BLENDER at
https://www.fitnessblender.com/videos.
Daniel and Kelli are the husband and wife
team behind Fitness Blender, a site that
offers a huge selection of full-length vide-
os that allow you to exercise at home with-
out equipment. Here you will find fat-
burning workouts, kickboxing routines, to-
tal body strength training, workouts for
boosting metabolism, stretching sequenc-
es, and more.
If you have Facebook, go checkout their
page.
The Virtual Fitness Center
THE YMCA (YES, THAT YMCA) OF-
FERS FREE FITNESS VIDEOS AT
YMCA 360. YMCA 360 PROVIDES ON-
DEMAND CLASSES THAT ARE NOW
AVAILABLE. YOUR YMCA IS ALWAYS
OPEN.
According to their website: “During this time of
uncertainty, the Y is here for you. The Y con-
tinues to be your support for health and wellbe-
ing, wherever you are. Regular exercise is one
component of a healthy lifestyle that can help
reduce stress and prevent illness.
If you are unable to join us at one of our facili-
ties, we have a variety of at-home exercise op-
tions for members to use called YMCA 360.”
PLANET FITNESS
One of the country’s largest gym chains is
offering free home “work-ins” on Facebook
Live daily at 5 p.m. MDT. Previously
streamed workouts are available on the Fa-
cebook page. Workouts are open to any-
one, including those who aren’t Planet Fit-
ness members, and typically last around
half an hour.
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Behavioral Health
0503-337-5668/ DSN 737-5668
(available to conduct sessions on
ZOOM & WHATSAPP)
Substance Use Disorder Clinical
Care (SUDCC)
DSN: 737-5840 (available for Zoom
& WhatsApp sessions; please call
for info)
Employee Assistance Program Co-
ordinator
June Park 755-1086/
Religious Support
After hour emergency/weekend on
call 010/9496-7445 and DSN 754-
7270 for on call Chaplain
Dial 911
(ON POST DSN ONLY)
Off Post
031-690-7911
*EAP provides privacy and confidentiality, short-term counseling - brief solution
focused problem solving, community referrals, and coordination with alcohol/
drug treatment management consultations.
Also provides training and individual sessions focused on interpersonal work
skills: such as Stress Management, Anger Management and Improving Work-
place Relationships and groups such as, Informal Conflict Resolution and
much more…
Eligibility: All DoD civilian employees; DoD contractors; NAF employees and
Family members of active duty personnel.
Family Advocacy Program
DSN: 757-2365/6
Domestic Violence Victim Advo-
cate Emergency Services
DV Hotline @ DSN 153 or 757-
8913. This hotline is manned 24/7
Sexual Assault Hotline
On Post DSN: 158
Off Post/Cellphone: 0503-363-5700
Employee Assistance Program
Local Resources
