Wildcat PRIDE Coming September 28..
June 2014
What’s Inside LIFE Welcome New Blessings Blue Cross Blue Shield Insert Added Sugar Infographic
CULTURE October Breast Cancer Event Legacy Brick Order Form Save the Date Run 101 Save the Date Consignment Sale Pet Match Flyer Healthy Bodies, Minds Conference (attend FREE register at Pottstownfoundation.org)
OFFERS/EVENTS Sherman Williams Paint Perks Summer Pilates Offer Local runs
HEALTHYYou! “Your Source For A Happy and Healthy Lifestyle.”
THIS EDITION FEATURES:
On a Roll:
Healthy Picks for Sushi The health benefits of break time Basic injury prevention Let the sun shine in Disease prevention power foods for men Brought to you by
June 2014
On a Roll:
Healthy picks for sushi Sushi may be the prettiest food you’ll ever eat, with its patterns, designs, and vibrant colors. And lucky for you connoisseurs, it’s also a very nutritious meal option. As a general rule, the combination of rice, seaweed, seafood, and vegetables makes for a low-calorie, high-protein meal. But sushi calories can add up fast.
Here are a few tips to make sure your sushi is a smart choice: • A void anything with tempura. Tempura has been battered and deep fried, adding extra calories and fat. • C hoose tuna, yellow tail, shrimp, or salmon rolls for the lowest calorie fish options. • O rder veggie rolls, like those with asparagus, cucumber, avocado, mushrooms, and carrots. • W atch the extras. Spicy tuna rolls typically have added mayonnaise, and Philadelphia rolls include cream cheese. • T wo rolls per person is a sensible portion. • Start with a ginger salad or miso soup for added satisfaction.
The health benefits of break time It’s a busy world, and you may find yourself facing overwhelming demands and not enough time in the day. Surprisingly, the best thing to do may be taking a break. How can taking a break possibly be the solution? You can’t increase the number of hours in the day, but you can increase your energy. Humans are meant to cycle between spending and recovering energy. Working in intervals with a break can actually maximize your productivity. How long of a break do you need? It’s not the time that counts, but how well you renew your energy that matters most. Use your break to do something that quiets your mind and relaxes your body, such as: • Leaving the office for lunch • Taking a walk • Practicing deep breathing in a quiet space When under pressure, there may be a strong impulse to push harder and resist rest. It’s best to remember that unlike time, energy is renewable.
Basic injury prevention Protecting the health of your bones and joints is important. Neglect can lead to pain, weakening, and limited mobility. But with just a few steps you can keep your bones and joints strong enough to support you for the rest of your life. • Get off the couch. Weight-bearing exercises and aerobics can strengthen your bones and build muscle to support your bones and joints. Additionally, regular exercise maintains strength and coordination, helping prevent falls in older age. • Sit up. It’s amazing what good posture can do to protect the joints from your neck to your knees. No slouching! • Watch your weight. Important for joint health, maintaining a healthy weight reduces the strain on your knees, hips, and back. • Nourish yourself with calcium and vitamin D. If you are unable to drink milk fortified with vitamin D, ask your health care provider or dietitian about good sources or supplements. Consuming a healthy amount of omega-3 fatty acids, like those found in fatty fish and some nuts and seeds, can also help improve bone density. • Avoid crippling shoes. High heels can increase your chances of developing joint issues. If you must wear heels, choose those with heels that are three inches or shorter. Choose athletic shoes that fit properly with room in the toes, arch support, and cushioning under the foot’s ball and heel. • If you smoke, seek out support to help you quit. People who smoke have been found to have lower bone density than those who do not. Smoking may lower the body’s ability to absorb calcium and produce hormones such as estrogen and testosterone, both of which can affect bone strength and growth.
Let the sun shine in It seems like we wait all winter for the sun to shine, just to be warned to protect ourselves from it. Too much exposure to ultraviolet (UV) radiation can result in painful sunburn, skin cancer, and eye damage. These are reasons to protect from overexposure, but that doesn’t mean you should hide inside all summer. Some benefits of the sun include:
Action steps for sun protection • Avoid tanning. • A pply sunscreen with an SPF of 15 or higher. • Wear protective clothing. • Seek shade. • Check the UV Index.
• B etter sleep. Daily time in the sun helps to regulate circadian rhythms. • Feeling better. Sunshine has been shown to improve mood and reduce stress. • I ncreased physical activity. When we are outside, we are more likely to move around and get much-needed exercise. • V itamin D. Vitamin D from the sun can boost immunity and improve calcium absorption for stronger bones. • L ower blood pressure. Research has shown that a compound is released in our blood vessels when skin is exposed to sun.* While the sun can be a bright spot for human health, sensible sun exposure is key. * University of Edinburgh. "Sunshine could benefit health and prolong life, study suggests." ScienceDaily. 7 May 2013.
Disease prevention power foods for men June is Men’s Health month. So, stock up on these eight disease-fighting foods, great choices for men and women alike: • D ark leafy greens. Add 2½ cups of dark leafy greens, such as spinach, collard greens, or kale, to your daily diet for phytochemicals that can fight off cancer. • Whole grains. Replace refined grains with whole-grain products. Fiber can help battle heart disease and lower the risk of colon cancer. • Fish. Aim for two servings of your favorite fish per week. • Caffeine. The latest research shows that a morning cup of joe may lower the risk of cardiovascular disease. People who are pregnant or sensitive to caffeine should not start drinking coffee. • Olive oil. Two to three tablespoons of extra-virgin olive oil per day can help fight cancer and heart disease. • Beans. Beans can promote prostate health and decrease the risk of cardiovascular disease and some types of cancer. They are rich in fiber and protein, so they also make a nutritious meat replacement. • G arlic and onions. Garlic and onions have antibacterial properties that may block the formation of cancer-causing substances. • Tomatoes. The antioxidant lycopene, found in cooked tomato products, is good for prostate health and stroke prevention. Food is more than just sustenance and fuel. Including nutrient-dense foods in your diet may help you look and feel younger — all while fighting cancer and heart disease. Put some of these super foods to work right away with the simple, delicious, and healthy recipe below.
Recipe of the month: Bean Burritos 4 whole-wheat tortillas
¼ cup chopped cilantro
1 avocado sliced
4 tablespoons fat-free or low-fat cheddar cheese
1 chopped tomato
3 cups cooked black beans
1 cup salsa
1 clove minced garlic
2 cups cooked brown rice
½ teaspoon chili powder
2 green onions chopped
2 tablespoons lime juice
Heat oil in a large pan, add garlic, beans, cooked rice, tomato, and chili powder. Stir on low until combined ingredients are warm, then remove from heat. Heat tortillas according to package. Add the mixture, top with cheese and avocado slices, and roll burritos. Serve with salsa.
Emotional health Sometimes, a person may say or do something to us that we end up taking personally, even if it has nothing to do with us in reality. For example, how would you feel if your boss criticized you at the start of each workday? The comment could be related to clutter on your desk or about the time of your arrival. It’s natural to be sensitive to these digs and feel vulnerable as well as irritated. But how would you feel about these comments if you didn’t take them personally? If your desk is always messy, or you’re often late to work, try correcting the problem. But, if the criticism is unfair, think about what the comment may mean. Maybe your boss is having trouble at home or struggling with personal difficulties. Perhaps your cranky spouse is having a hard time at work and feels a lack of support from co-workers.
Don't take it personally When it comes to criticism, it can be useful to try to let someone know when he or she has said something that bothers us. Recognize that, sometimes, when a person is being overly critical, it may have more to do with them than with you.
Monthly Quiz:
How much did you learn from this issue? 1. Which of the following statements about sushi is most true? a. As a general rule, sushi is not a healthy choice. b. Two rolls of sushi per person is a sensible portion. c. Mayonnaise and cream cheese add no calories in sushi. d. Anything tempura is a low-calorie option.
2. If you are overwhelmed with demands, the best way to increase productivity is to: a. Take a break. b. Work harder and faster. c. Give up.
3. When a person is critical of us, a healthy way to deal with the comment is to: a. Go to a private place to sulk. b. Think about what the comment may mean about the person who said it. c. Let the person know that they have said something that bothered us. d. Both B and C.
ANSWERS 1.) b.
2.) a.
3.) d.
Brought to you by
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor.
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Next order going in soon!
offers you an opportunity to commemorate your graduating senior with a lasting memorial
Your senior’s name, year of graduation, and a fond memory or statement of best wishes can be engraved on an OJR Legacy Memorial Brick and PERMANENTLY placed in a commemorative walkway leading to the OJR stadium complex. Each brick contains up to 3 lines of type, 15 characters each, including spaces. This lasting symbol of your student’s association with the Owen J. Roberts School District can be yours for a tax-deductible contribution of $75 per brick.
The inscription you choose for your brick may contain 3 lines of up to 15 characters each, including spaces
Parent Name:
Please print clearly and EXACTLY as you want your brick to read.
Address:
2 3 1
Phone
Make checks payable to:
Mailing Address:
The Education Foundation is an independent Charitable 501(c)(3) organization. Tax ID# 232621428
Owen J. Roberts Education Foundation PO Box 127 Saint Peters, PA 19470
Questions: Call Email:
The Owen J. Roberts Education Foundation
(610) 469-5333 khocker@ojref.org
The Owen J Roberts School District Education Foundation Spring Consignment Sale is planned for Saturday,
Sept. 13 (public sale) and pre-sale (sellers and friends)
on Friday, September 12, 2014. This is a great way to turn pre-loved children’s merchandise into cash. Contact Dr. Soeder for details at KSoeder@ojrsd.com
Sellers who refer another seller will have their registration fee waived. Just make sure both people register by the end of AUGUST. All items must be brought to the Middle School on Thursday evening (4:00-7:00) or Friday morning (8:00-10:00).
Save the Date Run or Walk to Support OJR Education Foundation Sunday, Sept. 28, 2014 OJRHS
Pet Owner Match Game Which school or building will take the prize?
Send your pet photo to DBrady@ojrsd.com
At A Glance
Learn & Earn
This event nurtures the interdisciplinary teams of educators and administrators in the adoption of physical activity as a learning tool. With the focus on planning and implementation, leading neuroscientists, educators and psychologists will present evidence-based research and practical knowledge for participants to creatively incorporate movement in their teaching practice.
Ask your school how the Healthy Bodies, Healthy Minds 2014 Institute can help you apply for Act 48 continuing education credits (CECs). For example, if you are a teacher in the Boyertown Area School District, you can receive CECs for attending the session on MyLearningPlan, a professional learning data management system, featured at this year’s event.
Continuing Your Education Contributed by: Lucie Bergeyova, Boyertown Fitness & Wellness Teacher; Edited by: Lindsey Patience, PAHWF Grants Assistant Professional Development (PD) is an important part of the educational field because it improves instruction and increases student engagement and achievement. But, how do we know if a PD is effective? Many teachers experience the “traditional” PD that’s oftentimes a short, one-shot workshop that doesn’t help teachers learn to implement the ideas presented. As a result, teachers’ practices don’t change, and there’s little or no effect on student achievement. Consider learning to ride a bike. It’s more difficult to ride a bike than to learn about riding it. Likewise, implementing a new teaching strategy in the classroom is more difficult than learning the strategy itself. Effective PD integrates practical experience training which also invites teacher collaboration. Sharing best practices, working together on a common goal, and supporting each other is a powerful factor in boosting student achievement. The Healthy Bodies, Healthy Minds 2014 Institute has all characteristics of an effective PD – hands-on learning, planning and implementation, and collaboration with interdisciplinary teams of educators and administrators – making it a more meaningful and enjoyable experience for all. Come see it for yourself!
Register Now! Who What When Where How
YOU! Teams are encouraged to attend.* Healthy Bodies, Healthy Minds August 5 & 6, 2014 The Hill School, Pottstown, PA Click here to register!
*The first 15 School Collaborative registrants are FREE! Additional attendees are $100/person.
A Peak into the Institute Q: What is a five-minute exercise for the classroom that can be used as a brain break and promote healthy living? A: Jumping jacks! Have students stand tall with their feet together and their arms down at their sides and then jump, separating their feet to shoulder width apart while bringing their arms together in the air. Source: The Kinesthetic Classroom by Mike Kuczala
Additional Resources GONoodle Take 10!
HEALTHY
BODIES HEALTHY
MINDS
2 0 1 4 August 5 – 6 The
Hill
School
P o t t s t o w n ,
This event nurtures interdisciplinary teams of educators and administrators in the adoption of physical activity as a learning tool.
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Healthy Bodies, Healthy Minds 2014 Institute What is it? This event nurtures interdisciplinary teams of educators and administrators in the adoption of physical activity as a learning tool. With focus on planning and implementation, leading neuro-scientists, educators and psychologists will present evidence-based research and practical knowledge for participants to creatively incorporate movement in their teaching practice. Breakout sessions will address specific physical activity components, techniques for integrating movement into the classroom, nutrition topics, community partnerships for schools, staff wellness, and best practice models from around the nation. What should I expect? You can expect two days of collaboration with your peers working on a common goal. Teams should come ready to listen to other’s experiences, and ready to share their own experiences and ideas. Please dress in comfortable attire suited for physical activity and summer weather. Who should attend? Interdisciplinary school teams and individuals interested in transforming their school into a movement centered building. Teams (minimum of 3 people) may include classroom teachers, nurses, health and physical education teachers, administrators, school counselors, and any other motivated individuals regardless of their official role. Team attendance is strongly encouraged. Teams should coordinate a common team name for individuals to use at registration. New for this year! A specialized afternoon track specifically for School Administrators on the first day. This abbreviated session will allow administrators to gain knowledge on the subject, relate with peers, and have time to meet with their teams. See the School Administrator Agenda. Institute objectives: • To review current research in exercise, learning, and curriculum planning • To develop a multidisciplinary school-based team that will implement exercise and learning initiatives in their schools • To provide a forum for discussion and collaboration among like-minded educators • To assist in the development of an action plan for each school building
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This institute is sponsored by the Pottstown Area Health & Wellness Foundation. The Pottstown Area Health & Wellness Foundation is a community non-profit organization whose mission is to enhance the health and wellness of area residents by providing education, funding, and programs that motivate people to adopt healthy lifestyles. The Foundation awards grants to area non-profit organizations which use their resources and services to develop and enhance programs that support our purpose of promoting health and wellness. Grant awards are based on four key priority areas which include improvement in healthy behaviors through schools. Over the past nine years, more than $5 million has been awarded to the public and private schools within the Foundation’s service area. In short, the Foundation’s role is to help area residents improve their health and well-being every day. By doing so, we are creating a more dynamic and more vibrant community in which to live now… and into the future.
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AGENDA AT A GLANCE Tuesday, August 5 7:00 a.m. – 7:45 a.m.
Registration (Dining Hall)
8:00 a.m. – 8:45 a.m.
Breakfast Plenary: “CABLE: Charleston Action-Based Learning Experience”(Dining Hall) David Spurlock
9:00 a.m. – 10:00 a.m.
Breakout Session A
10:15 a.m. – 11:15 a.m.
Breakout Session B
11:30 a.m. – 12:00 p.m.
Master Demo: Yoga4Classrooms (Dining Hall)
12:00 p.m. – 1:00 p.m.
Grab n’ Go Lunch & Expo (Dining Hall)
1:15 p.m. – 2:15 p.m.
Breakout Session C
2:30 p.m. – 3:30 p.m.
Breakout Session D
3:30 p.m. – 4:30 p.m.
Walk n’ Talk (Soccer Field)
4:00 p.m. – 6:00 p.m.
Networking Cocktail Hour (Center for the Arts)
Wednesday, August 6 7:00 a.m. – 7:45 a.m.
Optional Workout (Pavilion)
8:00 a.m. – 9:15 a.m.
Breakfast Plenary “Our Brains Are Full. What Do We Do Next?” (Dining Hall) Scott Miller & Paul Zientarski
9:15 a.m. – 10:00 a.m.
Road Mapping Session (Dining Hall)
10:15 a.m. – 11:15 a.m.
Breakout Session E
11:30 a.m. – 12:30 p.m.
Breakout Session F Lunch Wrap-Up “So, What Can We Do On Monday?” (Dining Hall) Panel Discussion led by David Spurlock
12:30 p.m. – 2:00 p.m.
SCHOOL ADMINISTRATOR AGENDA Tuesday, August 5 11:30 a.m.
Registration (Dining Hall)
12:00 p.m. – 1:00 p.m.
Grab n’ Go Lunch & Expo – Meet up with your school teams, visit the Expo and engage with presenters.
1:15 p.m. – 2:15 p.m.
The Effect of Fitness, Exercise, Active Classrooms on the Brain & Learning – Get a basic understanding of the neuroscience and the importance fitness and exercise plays in the learning process.
2:30 p.m. – 3:30 p.m.
Administration Peer Circle – This work-alike group will discuss incorporating physical activity as a learning tool in your school. Hear what other Administrators are doing.
3:30 p.m. – 4:30 p.m.
Walk n’ Talk – Meet up with your school teams to discuss translating the conference materials to your own school culture.
4:00 p.m. – 6:00 p.m.
Networking Cocktail Hour – Meet other conference participants and connect over common work.
Pre-Registration Required — by July 3, 2014
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610-787-2237 www.realitypilatesreformer.com & FaceBook
We have developed day and evening classes for all levels of expertise. Classes such Pilates Reformer, non-impact cardio, core pole, and isolating on the abs. We specialize on exercise with little or no joint impact. We have a summer special, from June 1st to Sept. 1st, for the Owen J. School District, we will charge only $170. This will entitle you to take any class that we offer whenever you want to during the day or evening. And you may take as many classes in the summer as you wish.
Contact by telephone or at Dianna@realitypilatesreformer.com to start with a free 1st class.
THE SAUCONY MILE ! Down The Runway Pottstown/Limerick Airport
June 20, 2014 . Divisions:
Elites, Age Groups, High School Boys, High School Girls, Kids—10 under, 11-12, 13-15. Age Groups—20-29, 30-39, 40-49, 50-59, 60-69, 70+ Awards : Elites Money, Top 3 Age Groups, Top 5 High School Boys & Girls, Top 3 High Schools. High School Teams—4 runners per team. Multi teams allowed. Kids: All Kids get Ribbons plus awards for top 3 in age groups. Times: Kids 6:45pm, Elite’s 7pm, Age Groups 7:15pm, HS Boys 7:30pm, HS Girls 7:45pm, Awards 8pm Costs: $12.00 on line early registration or mail in till 5-31-14, $15.00 on line registration or mail in till 6-18-14. All Kids $5.00 on line or race day. $20.00 Race Day registration. T-Shirts Free Tec T-Shirt to first 125 who sign up. Purchase T-Shirts on race day for $6.00ea. Registration: Registration will take place at the Airport Picnic Grove from 5:30pm—6:45pm Course One mild down the Airport Runway ! Sponsors: Saucony, Chester County Running Store, Desmond Hotel
Antique Planes will be on display at registration ! Beer and Burger Garden set up in Picnic Grove ! On Line Registration at: www.runccrs.com and www.runtheday.com Directions: Mapquest.com. 50 Airport Rd, Pottstown, Pa. 19464 Do not enter the Airport Main Entrance. The mapquest address will take you around the back of the airport to Picnic Grove
Name _______________________________________ Sex _____ Age ____ Address _____________________________________ Entries To: Don Morrison City ________________________________________ 38 Glocker Way Phone Number _____________ Email _______________ Pottstown, PA 19465 Make Checks Payable To: CCRS. check one: Elite.____Age Group____ High School Boys____High School Girls ____ Kids____
Team or School Name_______________________________________
Waiver: In signing this entry I, for myself, my heirs, executors, and administrators release Mid-Atlantic events, and all of its representatives, sponsors, Chester County Running Store, Saucony, Pottstown/Limerick Airport, Penn Airways from any and all injuries, damages and/or claims of any description which might arise out of this event. I have read and understand the aforementioned release and sign it voluntarily. I attest that I am fit, able, and capable of doing this race.
Signature ___________________________________ Date __________________ Signature of parent if under 18 years of age
CCRS
Pottstown, PA
West Chester, PA
Pottstown’s — 2014 “tuesday in the Park” 5k series & Kids Fun Run May 20, June 17, & July 15 Location: 5K Divisions: Kids Fun Run: Entry: Course: Awards: Amenities: Directions: Results:
Pottstown’s Riverfront Park, Schuylkill River Trail. 5K start at 7pm 12 & under, 13-15, 16-19, 20-29, 30-39, 40-49, 50-59, 60 & over, in both male and female. Age determined day of race. Kids fun mile 10 & under starts 6:45 pm.. Free Entry ! Free Entry ! Ribbons for all ! $45 for series pre-registration if postmarked by 4/15/14 (includes free t-shirt), or, $55 after 4/15/14 (includes free t-shirt) $20 for individual races pre-registration if postmarked by 5/1/14, or, $25 after 5/1/14. Free t-shirts to pre-registration series entrants only. No pre entry for free kids fun runs. All other entrants may purchase t-shirts for an additional $6. A fast, very flat, out and back, on the paved Schuylkill River Trail. Great place to PR! or use for fast training races. Gift certificates to Pottstown Chester County Running Store for overall male and female, plus first, second and third place Medals in all age groups. Free Tech Tee Shirts to all series pre-entries only, $6 T-Shirts available for individual races while supplies last, free parking, and refreshments post race. 140 College Drive, Pottstown, PA, 19464. Schuylkill River Heritage Area parking lot at Riverfront Park. Results will be posted on CCRS website: www.runccrs.com
Register online at: www.RUNCCRS.COM All kids 12 and under race for free
Name _______________________________________________ Sex _____ Address _____________________________________________ Bring entries City ________________________________________________ Mail to: Phone Number _______________ Email _____________________ Race:
#1___
NEW Tech T-Shirt
#2____
#3 ____
Make Checks Payable to CCRS
free if pre-registering for series.For late series or individual races circle size & add $6 to reg. fee .
Age _____ into Pottstown store or CCRS 38 Glocker Way Pottstown, PA 19465
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Waiver: In signing this entry I, for myself, my heirs, executors, and administrators release CCRS, and all of its representatives, sponsors, and Pottstown Parks and Recreation Department, borough of Pottstown, from any and all injuries, damages and/or claims of any description which might arise out of this event. I have read and understand the aforementioned release and sign it voluntarily. I attest that I am fit, able, and capable of running this race.
Signature ___________________________________ Date __________________