Wildcat PRIDE
November 2015
What’s Inside LIFE
Healthy You! Live Well, Work Well Holiday Stress Toolkit Type 2 Diabetes Fact Sheet Worklife Insert Frontline Insert Beacon Wellness
CULTURE
Fall Photo Album Area Events and Offers
Don’t miss the 57th Annual Thanksgiving Day Football Game OJR vs. Pottstown Thursday, November 26 at 10:00 a.m. Henry J. Bernat Field at Wildcat Stadium
November 2015
THIS EDITION FEATURES:
Guiltless Dessert Ideas Get Kids to Eat their Vegetables... How to Avoid Belly and Hip Fat Get Organized to Get Ahead Adapting to Change Brought to you by
Guiltless Dessert Ideas For many of us, dessert after dinner is a must. The problem is that most of the time we reach for ice cream, cake, candy, or other unhealthy snacks. However, fruit has naturally occurring sugar in it, which can satisfy our sweet tooth without increasing our chances of disease and weight gain. In addition to offering nutrients, fruit has plenty of fiber, which delays sugar from turning into fat.
Here are some fiber-full dessert options: • D ip strawberries in dark chocolate. Satisfy your chocolate craving with this simple, antioxidant-rich dessert. Melt pieces of dark chocolate in the microwave, dip strawberries, and enjoy! • W hip up a smoothie. Blend berries or bananas with almond butter and almond milk or yogurt for a satisfying, healthy snack after dinner. • M ake fruit pops or enjoy frozen fruit. Buy prepackaged frozen fruit or fruit bars. For something a little fancier, pour 100-percent fruit juice with no added sugar into an ice cube or popsicle tray and freeze. • E njoy fruit parfaits. Mix Greek yogurt with the fruit of your choice (strawberries and nectarines work well) for a sweet, healthy treat.
Get Kids to Eat their Vegetables…Without Bribes It’s every child’s nightmare: “No dessert until you eat your vegetables.” If your kids don’t like vegetables, nagging and bribing may just increase the aversion. Sure you can slip pureed vegetables into pasta sauce, muffins, or mac and cheese, but what happens if they figure out the trick? Instead of sneaking in the veggies, show your kids and other picky eaters how tasty vegetables can be!
Here are a few delicious ways to bulk up the nutrition while serving food that's delish: • G rate or dice zucchini, carrot, onions, or peppers, and put them into sauces, tacos, soups, muffins, and pancakes. • Add a few chunks of cucumber or some baby spinach leaves to a fruit smoothie. • Serve up salsa — it tastes so good they’ll forget it’s made from tomatoes, peppers, celery, onions, cilantro, and lime. • Layer lasagna with spinach and zucchini slices. • Melt cheese on broccoli or dip a variety of cut veggies into a low-fat ranch or onion dip. It may sound unhealthy, but it can help transition taste buds.
How to Avoid Belly and Hip Fat Do desserts seem to go straight to your hips or waistline? Don’t you wish that you could direct fat-burning exercises to those areas? Unfortunately, spot-reducing fat is just a myth — fat is burned evenly from all over the body. While more fat in the hips may keep those favorite jeans from sliding on, it’s not as dangerous as the fat that accumulates around the midsection. Excess fat in the abdominal walls can put you at risk for cardiovascular disease, diabetes, and even cancer. Although belly fat has many contributing factors, including hormones, age, genetics, poor diet, and lack of exercise, there is hope for getting rid of it. Follow these tips, and you’ll be on the path to a smaller, healthier waistline. • A void foods and drinks with added sugar. When you consume a lot of refined sugars, the liver is overloaded with fructose and immediately turns it into fat. Sugary drinks should be avoided because the brain does not immediately sense the added calories, leading to higher caloric intake. The sugar found in whole fruits and vegetables is not a problem because the fiber content lessens the effects of the fructose. • M ix strength training and cardio. Strength training builds muscles, allowing you to burn more calories throughout the day. If you add cardio exercises to your workout routine, you’ll raise your heart rate and burn more fat. • E at the right fats. Did you know that fat can burn fat? Just don’t eat the wrong kinds. Meat and dairy contain a lot of saturated fat, the kind you want to avoid. Opt for Omega-3s in fish, avocados, olive oil, and sunflower seeds, instead. • G et enough sleep and reduce stress. Stress and lack of sleep are huge contributing factors in weight gain. Try creating an evening routine to help you wind down and de-stress before bed.
Recipe of the Month: Roasted Squash and Onions Ingredients: 4 medium yellow summer squash
1 sweet onion
1 tablespoon olive oil
¼ teaspoon garlic powder
Instructions: Preheat oven to 425°F. Cut squash into slices lengthwise. Slice onion into thin wedges. Toss the squash and onions in the olive oil. Lay on a cookie sheet in a single layer. Sprinkle with garlic powder and bake until bottoms of squash are brown.
Get Organized to Get Ahead
It’s simple: when you are organized in the workplace, your productivity increases. A cluttered desk can leave you stressed and searching for pens, papers, and important folders. Or work can be lost or misplaced, leading to confidentiality issues and possible problems for the company itself. Maintaining a tidy workspace decreases the amount of time you waste searching for items, leading to more productivity, improved efficiency, and a less-stressful workday.
Try this plan to optimize your workspace: 1. D e-clutter. Start by trashing and recycling things that you don’t need, such as unnecessary paperwork and old pens that no longer work. Scan and digitize what you can. 2. Create work zones. Examine what kind of work happens where and designate work zones in your space. Ensure that you place related items in those areas as you work. Position your phone and other items that you use regularly close by to avoid back pain and carpal tunnel. 3. O rganize your files. Create folders and files on your desktop or in a filing cabinet. Organize them alphabetically for easy accessibility in the event of a last-minute meeting or request from a manager. Create a file/discard schedule to stay on track. 4. S tick to the plan. Keep your workspace neat and tidy to avoid disorganization from becoming a never-ending cycle.
Adapting to Change Change happens whether we want it to or not. Many people are afraid of change, but the ability to adapt and be open to challenges can increase your quality of life. Accepting uncertainty can help you find solutions and strategies for the new situations you encounter. If you have trouble adapting to change, try our ABLE strategy: Analyze. Gain an understanding of the change to make informed choices. Be patient. Give yourself time to adjust. Let go. To create the future you want, let go of the past. Expect change. Change is a part of life — be prepared and make the best of it. Questions to help deal with change 1. Is there something of value in this change? 2. H ow can I adjust my thinking to help me accept this change? 3. C an I just take one step at a time until I accept this change?
Don’t Let Holiday Havoc Happen The holiday season is upon us, and with this time of year come several decisions that need to be made. These might include: • • • • •
Stay home or shop the evening or weekend sales? Which side of the family to spend the holidays with? Which football games to watch? Travel or stay close to home? Splurge on stuffing and pie?
As one holiday ends, planning for the next begins, and this time crunch can play a role in how we make decisions this time of year. Marketers know this and use it to push consumers toward impulse purchases based on feelings of nostalgia, anticipation, and pressure. Remember that there are no wrong decisions to be made, as long as your decisions are not based on fear or guilt. Be mindful that the choices you make should benefit you, your health, and your family.
Monthly Quiz: 1. Reducing fat in targeted spots is: a. Totally possible if you do enough crunches b. A myth, as fat is burned evenly from all over the body c. Accomplished by avoiding pizza to make room for cake
2. Which of the following is most true? a. Bribing is the best way to get kids to eat more vegetables. b. The fact that vegetables are healthy is enough reason for everyone to eat plenty. c. When vegetables are presented in tasty dishes, picky eaters can learn to enjoy them.
3. What does being organized have to do with productivity? a. Clutter can leave you stressed out. b. Messy workstations can lead to lost or misplaced work. c. A clean desk decreases the amount of time wasted searching for files. d. All of the above.
ANSWERS 1.) b
2.) c
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.
According to the United Nations, Americans throw away 40 percent of their food. Considering rising food prices, food waste is an expensive habit. According to the American Chemistry Council, the average American throws away $640 of wasted food every year.
Presented by The Reschini Group
Food waste also has a serious impact on the environment. According to the United Nations, food waste makes up 20 percent of landfill space in the United States, and it’s estimated that 28 percent of the world’s agricultural land is used to grow food that will never be eaten. That’s why the United Nations began a new campaign to cut worldwide food waste in half by 2030. Do your part to reduce food waste. Help save money and protect the environment by following these simple tips:
ach year, thousands of people get sick, and some even die, because of the flu. People 65 years and older face the highest risk, but even generally healthy people can become very sick from the flu. That’s why getting an annual flu vaccination is so important - it can greatly reduce your chances of getting sick and prevent you from spreading the flu to your family, friends, and co-workers. Flu season started in October and runs all the way through May, so the earlier you get vaccinated, the sooner you’ll be protected. And remember, it can take up to two weeks after the vaccination for the antibodies that protect you to develop in your system, so the longer you wait, the longer you’re at risk. You can get vaccinated by your doctor, but many health care centers and pharmacies also offer the flu vaccine. Don’t wait; make sure you get your flu vaccine as soon as possible!
Plan Ahead: Before heading to the grocery store, plan your meals for the entire week and make a list of everything you need. Stick to your list and avoid impulse purchases.
Take Stock: Keep track of the food currently sitting on your kitchen shelves or in the refrigerator, and incorporate ingredients that are getting close to their expiration dates into your weekly meal plans.
Eat Leftovers: This is one of the simplest and most effective ways to reduce wasted food and save money. Pack leftovers into a work lunch for the next day, or freeze them to be eaten at a later date.
Store Properly: Store cereals and grains in airtight containers, and make sure lettuce and salad greens have been washed and dried to avoid becoming prematurely soggy.
Donate: Give nonperishable food items you don’t plan on using to a local charity or food kitchen. This ensures that foods get used before their expiration dates, and it will help others in need.
This one-pot vegetarian chili is rich in healthy vegetables and protein. Eating out can be a quick and easy lunchtime solution during busy workdays, but that convenience comes at a cost. Many fast food options are low in nutrients and high in empty calories. Luckily, a little planning goes a long way, and you don’t need to spend a lot of extra time planning and packing healthy lunches for work.
© 2015 Zywave, Inc. All rights reserved.
A salad or sandwich can be prepared in just a few minutes the night before. When preparing a salad, be sure to pack the dressing separately so the lettuce doesn’t get soggy! To make a healthy and filling sandwich, use hearty whole grain bread, and focus on combining a variety of vegetables with lean protein. And don’t forget to bring a snack, such as an apple, in case you become hungry later.
2 Tbsp. vegetable oil 2 yellow onions, chopped 2 zucchini, cubed 2 sweet potatoes, cubed 3 cloves garlic, minced 2 tsp. ground cumin 2 Tbsp. chili powder 2 tsp. dried oregano 3 16 oz. cans kidney beans 1 28 oz. can diced tomatoes 2 cups frozen corn, thawed
Add oil to pot over medium heat. Add onions, zucchini, sweet potatoes, garlic, and spices - cook for 20 minutes. Add kidney beans and tomatoes - cook (covered) for 30 minutes. Add corn and cook until warmed. Serve right away or transfer to a container once cooled. Can be refrigerated up to five days. Yield: 5 servings. Each serving provides 427 calories, 8 g of fat, 1 g of saturated fat, 480 mg of sodium, 20 g of protein, and 21 g of fiber. Source: USDA
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
DIABETES: TYPE 2
Type 2 diabetes causes the body to resist insulin, a hormone that controls the absorption of sugar.
Between 90 and 95 percent of those diagnosed with diabetes in the United States have Type 2 diabetes. Formerly called adult onset diabetes or non-insulin-dependent diabetes, the condition is increasing at an alarming rate due to the current obesity levels in the United States.
• Having pre-diabetes - left untreated, it likely will develop into Type 2 diabetes • Previously or currently having gestational diabetes • Giving birth to a baby weighing more than 9 pounds
About the Condition
Symptoms
Type 2 diabetes causes the body to resist insulin, a hormone that controls the absorption of sugar. As a result, a normal glucose level cannot be maintained. Anyone can develop Type 2 diabetes at any age, including during childhood years. Unlike Type 1 diabetes, Type 2 is usually preventable with a balanced diet and exercise. Unfortunately, once present, Type 2 diabetes cannot be cured, and can be life-threatening if left untreated.
Consult your doctor if you’re concerned about diabetes, or if the following symptoms appear:
Causes and Risk Factors While it is not completely understood why some people develop Type 2 diabetes, research has shown the following factors significantly increase the risk: • Obesity • Inactivity • Genetics • High blood pressure • Abnormal cholesterol levels • Ethnicity (being African American, Pacific Islander, Hispanic/Latino, American Indian or Asian American) • Age (being 45 or older)
• Increased thirst and frequent urination • Extreme hunger • Weight loss despite eating more than usual • Blurred vision • Fatigue • Slow-healing sores or frequent infections • Patches of dark skin in folds and creases of the body Testing It is recommended that anyone 45 years of age or older consider getting tested for diabetes, as well as those under age 45 who are overweight. The following tests are used for diabetes diagnoses: • Fasting plasma glucose test: This measures blood glucose after abstaining from eating for at least eight hours. • Oral glucose tolerance test: This measures blood glucose after at least eight hours without eating and two hours after drinking a glucose-containing beverage.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2010, 2012, 2014-2015 Zywave, Inc. All rights reserved.
DIABETES: TYPE 2 • Random plasma glucose test: During this test, the physician checks blood glucose no matter when the last meal was consumed. This test is administered in addition to an assessment of symptoms such as increased thirst and urination, and unexplained weight loss. Positive results should be confirmed by repeating the fasting plasma glucose test or oral glucose tolerance test on another day. Management Those diagnosed with Type 2 diabetes need to follow a stringent daily plan to ensure that blood glucose is kept in the proper range, such as: • Following a specific meal plan • Being physically active • Taking prescribed medication, including insulin if needed • Testing blood glucose as recommended • Keeping daily records of blood glucose levels and any unusual issues that come up during the day Dangers and Complications Left uncontrolled, there are several serious complications that can arise from type 2 diabetes, such as: • Heart and blood vessel disease • Blindness or eye disease • Kidney failure • Nerve damage • Osteoporosis • Skin infections • Alzheimer’s disease • Gum infections
Prevention Take the following precautions to help avoid developing Type 2 diabetes: • Get a routine diabetes screening. • Make healthy food choices - select foods low in fat and calories like fruits, vegetables, and whole grains. • Monitor salt intake and choose foods with a low salt content. • Get more physical activity - aim for 30 to 60 minutes of moderate physical activity a day. If a long workout is not possible, break it up into smaller sessions spread throughout the day. • Lose excess weight - even a loss of 10 pounds may lower the risk of developing Type 2 diabetes. For more information, contact the American Diabetes Association at www.diabetes.org
t ĞůůŶĞƐƐ ĚŝƟŽŶ - November 2015 How to Use Fruit and Vegetables to Help Manage Your Weight Fruits and vegetables are part of a well-balanced and healthy ĞĂƟŶŐ ƉůĂŶ͘ dŚĞƌĞ ĂƌĞ ŵĂŶLJ Ěŝī ĞƌĞŶƚ ǁ ĂLJƐ ƚŽ ůŽƐĞ Žƌ ŵĂŝŶƚĂŝŶ Ă healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts, and beans is a safe and healthy one. , ĞůƉŝŶŐ ĐŽŶƚƌŽů LJŽƵƌ ǁ ĞŝŐŚƚ ŝƐ ŶŽƚ ƚŚĞ ŽŶůLJ ďĞŶĞĮ ƚ ŽĨ ĞĂƟŶŐ ŵŽƌĞ fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. &ƌƵŝƚƐ ĂŶĚ ǀ ĞŐĞƚĂďůĞƐ ĂůƐŽ ƉƌŽǀ ŝĚĞ ĞƐƐĞŶƟĂů ǀ ŝƚĂŵŝŶƐ ĂŶĚ ŵŝŶĞƌĂůƐ͕ fiber, and other substances that are important for good health.
Dinner
Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions, or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be ũƵƐƚ ĂƐ ƐĂƟƐĨLJŝŶŐ ďƵƚ ŚĂǀ Ğ ĨĞǁ Ğƌ ĐĂůŽƌŝĞƐ ƚŚĂŶ ƚŚĞ ƐĂŵĞ ĂŵŽƵŶƚ of the original version.
Take a good look at your dinner plate. Vegetables, fruit, and ǁ ŚŽůĞ ŐƌĂŝŶƐ ƐŚŽƵůĚ ƚĂŬĞ ƵƉ ƚŚĞ ůĂƌŐĞƐƚ ƉŽƌƟŽŶ ŽĨ LJŽƵƌ ƉůĂƚĞ͘ /Ĩ they do not, replace some of the meat, cheese, white pasta, or rice with legumes, steamed broccoli, asparagus, greens, or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat.
To lose weight, you must eat fewer calories than your body uses This doesn't necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by ƐƵďƐƟƚƵƟŶŐ ůŽǁ -calorie fruits and vegetables in place of highercalorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling. Here are some simple ways to cut calories and eat fruits and vegetables throughout your day: Breakfast: Start the Day Right
^ƵďƐƟƚƵƚĞ ƐŽŵĞ ƐƉŝŶĂĐŚ͕ ŽŶŝŽŶƐ͕ Žƌ ŵƵƐŚƌŽŽŵƐ ĨŽƌ ŽŶĞ ŽĨ ƚŚĞ eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese.
Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches, or strawberries. You can ƐƟůů ĞĂƚ Ă ĨƵůů ďŽǁ ů͕ ďƵƚ ǁ ŝƚŚ ĨĞǁ Ğƌ ĐĂůŽƌŝĞƐ͘
Add a cup of chopped vegetables, such as broccoli, carrots, beans, or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won't miss those extra calories.
Smart Snacks
D ŽƐƚ ŚĞĂůƚŚLJ ĞĂƟŶŐ ƉůĂŶƐ ĂůůŽǁ ĨŽƌ ŽŶĞ Žƌ ƚǁ Ž ƐŵĂůů ƐŶĂĐŬƐ Ă day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories.
Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries, and 1 cup of carrots with 1/4 cup of low-ĐĂůŽƌŝĞ ĚŝƉ͘ ^ƵďƐƟƚƵƚĞ ŽŶĞ Žƌ ƚǁ Ž ŽĨ ƚŚĞƐĞ ŽƉƟŽŶƐ ĨŽƌ ƚŚĞ ĐŚŝƉƐ͕ ĂŶĚ LJŽƵ ǁ ŝůů ŚĂǀ Ğ Ă ƐĂƟƐĨLJŝŶŐ ƐŶĂĐŬ ǁ ŝƚŚ ĨĞǁ Ğƌ ĐĂůŽƌŝĞƐ͘ ^ŽƵƌĐĞ͗ ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ ;ǁ ǁ ǁ ͘ ĐĚĐ͘ ŐŽǀ Ϳ
Lighten Up Your Lunch
^ƵďƐƟƚƵƚĞ ǀ ĞŐĞƚĂďůĞƐ ƐƵĐŚ ĂƐ ůĞƩ ƵĐĞ͕ ƚŽŵĂƚŽĞƐ͕ ĐƵĐƵŵďĞƌƐ͕ Žƌ onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap, or burrito. The new version will fill you up with fewer calories than the original. App of the Month - ShopWell ShopWell is a free website and iPhone/Android app that scans and scores foods on how well they meet your unique and customized needs (weight loss, cholesterol, high blood pressure, etc.). With easy-to-ƵŶĚĞƌƐƚĂŶĚ ŶƵƚƌŝƟŽŶ ŝŶĨŽƌŵĂƟŽŶ ĂŶĚ ƉĞƌƐŽŶĂůŝnjĞĚ ĨŽŽĚ ƐĐŽƌĞƐ͕ ^ŚŽƉt Ğůů Őŝǀ ĞƐ LJŽƵ ĞĂƐLJ ƚŽŽůƐ ƚŽ Į ŶĚ ďĞƩ Ğƌ ƉƌŽĚƵĐƚƐ ĨŽƌ LJŽƵ ĂŶĚ LJŽƵƌ ĨĂŵŝůLJ͘ www.shopwell.com
Recipe of the Month - Healthy Banana Cookies Ingredients 3 ripe bananas 2 cups rolled oats ϭ ĐƵƉ ĚĂƚĞƐ͕ ƉŝƩ ĞĚ ͬ ĐŚŽƉƉĞĚ 1/3 cup vegetable oil 1 tsp vanilla extract
E ƵƚƌŝƟŽŶ Calories - 56 kcal Fat - 2.4 g Carbs - 8.4 g Protein - 0.8 g Cholesterol - 0 mg Sodium - <1 mg
ŝƌĞĐƟŽŶƐ Preheat oven to 350 degrees F. /Ŷ Ă ůĂƌŐĞ ďŽǁ ů͕ ŵĂƐŚ ƚŚĞ ďĂŶĂŶĂƐ͘ ^Ɵƌ ŝŶ ŽĂƚƐ͕ ĚĂƚĞƐ͕ Žŝů͕ ĂŶĚ ǀ ĂŶŝůůĂ͘ D ŝdž well and allow to sit for 15 minutes. Drop by teaspoonful onto an ungreased cookie sheet. ĂŬĞ ĨŽƌ ϮϬ ŵŝŶƵƚĞƐ ŝŶ ƚŚĞ ƉƌĞŚĞĂƚĞĚ Žǀ ĞŶ͕ Žƌ ƵŶƟů ůŝŐŚƚůLJ ďƌŽǁ Ŷ͘
NAVIGATING YOUR SUCCESS
Be Prepared to Stay Safe and Healthy in Winter
The Benefits of Yoga
Although winter comes as no surprise, many of us are not ready for its arrival. If you are prepared for the hazards of winter, you will be more likely to stay safe and healthy when temperatures start to fall. Take these steps for your home
/ŶƐƚĂůů ǁ ĞĂƚŚĞƌ ƐƚƌŝƉƉŝŶŐ͕ ŝŶƐƵůĂƟŽŶ͕ ĂŶĚ ƐƚŽƌŵ ǁ ŝŶĚŽǁ Ɛ͘
Insulate water lines that run along exterior walls. Check your ŚĞĂƟŶŐ ƐLJƐƚĞŵƐ͘
Inspect and clean fireplaces and chimneys.
/ŶƐƚĂůů Ă ƐŵŽŬĞ ĚĞƚĞĐƚŽƌ͘ dĞƐƚ ďĂƩ ĞƌŝĞƐ ŵŽŶƚŚůLJ͘
, Ăǀ Ğ Ă ƐĂĨĞ ĂůƚĞƌŶĂƚĞ ŚĞĂƟŶŐ ƐŽƵƌĐĞ ĂŶĚ ĨƵĞůƐ Ăǀ ĂŝůĂďůĞ͘
Install a CO detector to alert you of the presence of the deadly, ŽĚŽƌůĞƐƐ͕ ĂŶĚ ĐŽůŽƌůĞƐƐ ŐĂƐ͘ ŚĞĐŬ ďĂƩ ĞƌŝĞƐ ƌĞŐƵůĂƌůLJ͘
Learn symptoms of CO poisoning: headaches, nausea, and ĚŝƐŽƌŝĞŶƚĂƟŽŶ͘
Developed in India thousands of years ago, yoga has become an increasingly popular form of exercise in the United States. Whether yoga’s recent rise in popularity stems from an increase in stress levels or the following of a Hollywood trend, yoga delivers many benefits to those who incorporate it into their everyday lives. While there are more than one hundred different types, or schools, of yoga, most sessions are typically comprised of ďƌĞĂƚŚŝŶŐ ĞdžĞƌĐŝƐĞƐ͕ ŵĞĚŝƚĂƟŽŶ, and assuming postures ;ƐŽŵĞƟŵĞƐ ĐĂůůĞĚ asana or poses) that stretch and flex various muscle groups. dŚĞ ƌĞůĂdžĂƟŽŶ ƚĞĐŚŶŝƋƵĞƐ ŝŶĐŽƌƉŽƌĂƚĞĚ ŝŶ LJŽŐĂ ĐĂŶ ůĞƐƐĞŶ ĐŚƌŽŶŝĐ ƉĂŝŶ͕ ƐƵĐŚ ĂƐ ůŽǁ Ğƌ ďĂĐŬ ƉĂŝŶ͕ ĂƌƚŚƌŝƟƐ͕ ŚĞĂĚĂĐŚĞƐ͕ ĂŶĚ ĐĂƌƉĂů tunnel syndrome. Yoga can also lower blood pressure and reduce insomnia. Other physical benefits to yoga include:
Don’t forget to prepare your car
Increased flexibility
Get your car ready for cold weather use before winter arrives.
Increased muscle strength and tone
/ŵƉƌŽǀ ĞĚ ƌĞƐƉŝƌĂƟŽŶ͕ ĞŶĞƌŐLJ͕ ĂŶĚ ǀ ŝƚĂůŝƚLJ
The maintenance of a balanced metabolism
t ĞŝŐŚƚ ƌĞĚƵĐƟŽŶ
Cardio and circulatory health
/ŵƉƌŽǀ ĞĚ ĂƚŚůĞƟĐ ƉĞƌĨŽƌŵĂŶĐĞ
WƌŽƚĞĐƟŽŶ ĨƌŽŵ ŝŶũƵƌLJ
^Ğƌǀ ŝĐĞ ƚŚĞ ƌĂĚŝĂƚŽƌ ĂŶĚ ŵĂŝŶƚĂŝŶ ĂŶƟĨƌĞĞnjĞ ůĞǀ Ğů͖ ĐŚĞĐŬ ƟƌĞ ƚƌĞĂĚ Žƌ͕ ŝĨ ŶĞĐĞƐƐĂƌLJ͕ ƌĞƉůĂĐĞ ƟƌĞƐ ǁ ŝƚŚ Ăůů-weather or snow ƟƌĞƐ͘
Keep gas tank full to avoid ice in the tank and fuel lines.
h ƐĞ Ă ǁ ŝŶƚĞƌƟŵĞ ĨŽƌŵƵůĂ ŝŶ LJŽƵƌ ǁ ŝŶĚƐŚŝĞůĚ ǁ ĂƐŚĞƌ͘
Prepare a winter emergency kit to keep in your car in case you become stranded. Include:
ůĂŶŬĞƚƐ͕ ĨŽŽĚ͕ ǁ ĂƚĞƌ͕ ƐƚĞƌ ĐĂďůĞƐ͕ ŇĂƌĞƐ͕ ƟƌĞ ƉƵŵƉ͕ Ă ďĂŐ ŽĨ ƐĂŶĚ Žƌ ĐĂƚ ůŝƩ Ğƌ ;ĨŽƌ ƚƌĂĐƟŽŶͿ͕ ĐŽŵƉĂƐƐ͕ ŵĂƉƐ͕ ŇĂƐŚůŝŐŚƚ͕ ďĂƩ ĞƌLJ-ƉŽǁ ĞƌĞĚ ƌĂĚŝŽ͕ ĞdžƚƌĂ ďĂƩ ĞƌŝĞƐ͕ Į ƌƐƚ-aid Ŭŝƚ͕ ĂŶĚ ƉůĂƐƟĐ ďĂŐƐ ;ĨŽƌ ƐĂŶŝƚĂƟŽŶͿ͘
Above all, be prepared to check on family and neighbors who are especially at risk from cold weather hazards: young children, older adults, and the chronically ill. If you have pets, bring them inside. If you cannot bring them inside, provide adequate, warm shelter, and unfrozen water to drink. No one can stop the onset of winter. However, if you follow these ƐƵŐŐĞƐƟŽŶƐ͕ ƚŚĞLJ ĐĂŶ ŚĞůƉ LJŽƵ ƚŽ ďĞ ƌĞĂĚLJ ĨŽƌ ŝƚ ǁ ŚĞŶ ŝƚ ĐŽŵĞƐ͘ ^ŽƵƌĐĞ͗ ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ ;ǁ ǁ ǁ ͘ ĐĚĐ͘ ŐŽǀ Ϳ
h ŶůŝŬĞ ŵŽƌĞ ƚƌĂĚŝƟŽŶĂů ĨŽƌŵƐ ŽĨ ĞdžĞƌĐŝƐĞ͕ LJŽŐĂ͛ Ɛ ŝŶĐŽƌƉŽƌĂƟŽŶ ŽĨ ŵĞĚŝƚĂƟŽŶ ĂŶĚ ďƌĞĂƚŚŝŶŐ ŚĞůƉ Ă ƉĞƌƐŽŶ ŝŵƉƌŽǀ Ğ ŚŝƐͬ ŚĞƌ ŵĞŶƚĂů well-being. Because there are so many different kinds of yoga ƉƌĂĐƟĐĞƐ͕ ŝƚ ŝƐ ƉŽƐƐŝďůĞ ĨŽƌ ĂŶLJŽŶĞ ƚŽ ƐƚĂƌƚ͘ zŽŐĂ ĐĂŶ ďĞ ƉƌĂĐƟĐĞĚ to enhance overall health, to improve balance, to heal and prevent injuries, to strengthen muscles, and to open the body for ŵĞĚŝƚĂƟŽŶ͘ Yoga's increasing popularity is proof that many people value an exercise system that engages the mind, body and spirit in equal measure. If you've never done yoga before, give it a try and see what it can do for you. Source: www.osteopathic.org
ĚĚŝƟŽŶĂů ZĞƐŽƵƌĐĞƐ Ž LJŽƵ ŚĂǀ Ğ Ă ƋƵĞƐƟŽŶ Žƌ ĐŽŶĐĞƌŶ͍
/Ĩ ƚŚĞƌĞ ŝƐ Ă ƚŽƉŝĐ LJŽƵ ǁ ŽƵůĚ ůŝŬĞ ƵƐ ƚŽ ĐŽǀ Ğƌ ŝŶ ĂŶ ƵƉĐŽŵŝŶŐ ŶĞǁ ƐůĞƩ Ğƌ͕ ƉůĞĂƐĞ contact us at beacon@reschini.com ǁ ŝƚŚ ͞ E Ğǁ ƐůĞƩ Ğƌ͟ ŝŶ ƚŚĞ ƐƵďũĞĐƚ ůŝŶĞ͕ ĂůŽŶŐ ǁ ŝƚŚ Ă ĚĞƚĂŝůĞĚ ĚĞƐĐƌŝƉƟŽŶ ŽĨ Ă ƚŽƉŝĐ Žƌ ƋƵĞƐƟŽŶ LJŽƵ ǁ ŽƵůĚ ůŝŬĞ ƚŽ ďĞ ĂĚĚƌĞƐƐĞĚ͘
ŵĞƌŝĐĂŶ K ƐƚĞŽƉĂƚŚŝĐ ƐƐŽĐŝĂƟŽŶ www.osteopathic.org
ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ www.cdc.gov
www.reschini.com
Your Holiday Stress
x o b l o o T weighed by seeing your cousins and enjoying your mom’s cornbread dressing, which suddenly makes tolerating him a little easier.
Emotion-focused
Most of us have a few coping skills to help alleviate holiday stress, but do you know when and how to use them? It can make a big difference in whether you enjoy the season or end up saying, “Well, that’s the last time I ever ” People who successfully handle holiday stress understand that coping skills and strategies are like workshop tools. It’s important to use the right one. For example, avoiding a stressful situation altogether (the “saw”) might be a good choice. But skipping the annual family dinner because your brother-in-law’s inappropriate remarks make your blood boil may increase your stress level because you’re missing a holiday event you would rather enjoy! The problem may require a “ruler” instead—measure and trim your reaction to the annoying behavior. Let’s take a look at three groups of stress-coping1 “tools” that psychologists say can help you combat stress. That includes holiday stress!
Problem-focused These skills involve finding ways to reduce or eliminate the stressor entirely. For example, to avoid the awful traffic and crowded shopping malls, you decide to shop online. Another example is planning the holidays on paper with a
calendar so you’re not left wondering about and wandering in search of holiday events you might enjoy. Or you may consider eliminating all but the most important people on your gift list this year, or spending only a certain amount for each gift. Problem-focused skills can range from the subtle, such as a distraction from a stressful event (take a walk for a break from a stressful family get-together), to the extreme: its complete elimination (choose not to attend). Think of these skills as the difference between a tack hammer and a sledgehammer. Sometimes one works better than the other.
Appraisal-focused These skills, like a “file,” help you change the way you think about a stressful event by smoothing and reshaping its edges. They help you challenge assumptions and lead you to see problems, issues, or experiences in a different light. This could mean looking on the bright side, seeing the humor in a situation, or deciding it is okay not to have two types of cranberry sauce this year! Making a pros-versus-cons list to weigh the importance of an activity versus the effects of avoiding it entirely is an example of the appraisal approach to stress management. You may realize that suffering your brotherin-law’s annoying presence is far out-
These skills, like a “painter’s tarp,” protect you and help manage how you feel about the stress. This is where self-care comes in. Be sure that you get enough sleep, exercise, healthy nutrition, and spiritual support during the holiday season. Is the holiday season a difficult time because it feels lonely, because loved ones are missing, or because memories of years past are difficult to manage or painful to recall? With emotion-focused tools, you might consider ways to be around those who care about you, or you might take a trip to another geographic location or spend time volunteering to support others who need assistance or care during this time of year. Remember that some holiday stressors may require a variety of coping skills from any or all three of the “toolbox” categories indicated above, and it may take some trial and error to figure out which ones work best in a given situation. And don’t forget, if your employer sponsors an employee assistance program, it can lead you lots of ideas on how to manage stress.
1Adapted
from Psychology Applied to Modern Life: Adjustment in the 21st Century Wayne Weiten and Dana S. Dunn © 2014 WorkExcel.com F145 This tip sheet may be reproduced and distributed.
November 2015
Wellness, Productivity, and You!
Quest Employee Assistance Program
Have You Read Your
Company’s Employee Handbook?
A
sk any HR or top management representative, and you’ll discover one of their key frustrations is employees who do not read the organization’s employee handbook. Do so and you will 1) discover benefits and opportunities that may have been only briefly mentioned or that you forgot; 2) avoid embarrassment from asking questions clearly spelled out in rules, policies, etc.; 3) learn about the work culture so you can align with it; 4) learn about the chain of command so you use it properly; 5) understand management’s values so you speak in their language; 6) learn about organizational priorities so you hone political instincts; 7) feel more engaged knowing the full scope of the organization’s purpose; and 8) as a bonus, impress management because you actually read it!
Are You Social Security Savvy?
T
he Social Security Administration has been keeping track of your eligible wages to determine retirement earnings ever since your first job. If you are a young worker, you may not know that you can log in to its Web site and use calculators to determine your future payments, even if you won’t retire for 50 years. Other calculators on the site address other topics. Think about retirement planning now. There is much to learn about securing your future. Did you know delaying the date that you draw on Social Security until age 70 may increase your retirement by 8 percent per year? Learn more: Google “Social Security benefits calculators.”
Know Crash Risk If You Drive a Truck
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EMPLOYEE ASSISTANCE PROGRAM A confidential service that helps employees and dependent family members to identify and resolve challenges that may be affecting them either at work or in their personal lives. 1.800.364.6352 www.questeap.com
ong-haul truck driving is one of the deadliest professions, with 250,000 crashes each year. And 1 to 2 percent of those crashes include fatalities. Reduce your risk for a crash if you are a truck driver by recognizing risk factors. A recent study identified the following: 1) frequent fatigue after work, 2) using cell phones while driving, and 3) having elevated blood pressure. Researchers studied 797 truckers and discovered that two indicators—high blood pressure and fatigue—were highly associated with crash risk. High blood pressure is exacerbated by stress, long hours, heavy lifting, lack of sleep, and lack of exercise. See anything you can fix? http://healthcare.utah.edu (Search: “truck drivers fatigue”)
Information in FrontLine Employee is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact a qualified professional. Add “http://” to source links to follow. Link titles are always case sensitive.
November 2015 Frontline Employee
Holiday Stress-Relief Tips Worth Trying
Be Healthier and Love Your Job More
If
ocusing on personal well-being can help you feel more engaged at work. Researchers associated with the American College of Occupational and Environmental Medicine (ACOEM) demonstrated improved job satisfaction and that workers became better engaged (fewer days absent and less coming to work sick and/or feeling miserable) if they spent time after hours on improving wellness. Anything that helps you achieve a more positive sense of yourself can help, including learning something new, adding goals to your life, taking stock of your accomplishments and achievements, or making other personal changes to get out of a rut. If low energy is an issue, seek a professional screening for depression. It takes minutes. Eighty percent of people who experience depression are not being treated—and 1 out of 10 people is affected. Could that one person be you? www.acoem.org/CDHP.aspx
your family holiday gettogethers are often stressful with personality clashes, try these ideas to help you enjoy the season more and look forward to getting together next year. 1) Begin with the right mind-set—decide that you will detach from slights and snubs, and refuse to allow your “buttons to be pushed.” Mentally rehearse new responses to predictable interactions. Commit to a different response so you will remain cool. If Aunt Flo criticizes your choice of a serving spoon for the cranberry sauce, instead of reacting with the usual anger reflex, thank her for the tip. 2) Let go of leftover resentments from last year’s dustup by beginning with a clean slate. 3) Visitors in your home can be tiresome no matter how much you love them. Consider taking a break (“me time”). Plan these regularly. 4) If you have a vision of a perfect holiday, use this vision as a guideline, not a litmus test for a successful get-together. Decide it is okay to settle for having a positive and memorable time together, but avoid measuring your success by degrees of perfection. 5) Consider taking 2016 election politics off the table.
Don’t Feel Fooled by FOMO
If
all those happy faces and exciting photos on Facebook are causing you to think “Is everyone but me having fun?” you might be a victim of a phenomenon called “fear of missing out” or “FOMO.” FOMO is characterized as a strong sense of apprehension that others are having more fun and more exciting experiences than you. You’re missing out! FOMO is especially associated with millennial adults who are more vulnerable to high expectations made worse by their attachments to social and instant communication with peers. FOMO is peer-driven and can place you at risk for anxiety or cause you to feel extreme dissatisfaction with otherwise-worthwhile endeavors to which you have committed—a college, trade, job, business venture—anything that requires self-discipline and the postponement of gratification essential for success. Fear of missing out is nothing new, but a fast-paced and high-tech society accompanied by a modern culture where instant gratification is also marketed to those most vulnerable to this syndrome can make FOMO more acute. Source: www.jwtintelligence.com/search/FOMO
F
Criticize Yourself (Constructively)
T
here’s nothing wrong with selfcriticism. After all, you can always improve. But don’t confuse self-criticism with self-punishment. Engage in self-criticism that elevates your skills and abilities with a forwardlooking approach. Start by reviewing the successful elements of your recent project. Next, divide your assessment into meaningful parameters that you will critique. If your job was to prepare an annual report on widgets for your employer, consider quality, timeliness, use of resources, format appearance, or even self-imposed stress, if you suffer from procrastination, etc. You can divide any project into similar parameters. Rate each one on a scale of 1 to 7 to judge degree of accomplishment. Identify areas for improvement, and review your critique just before your next assignment. Now, attempt to beat your score as you begin working on the new project.
Making the
Holidays
More Positive Holidays are joyful times
of festive celebrations with family and friends. And yet for many, that image is far from reality. Loss, loneliness, and nostalgia can make holidays difficult for many people. Some people dread the holidays in secret, and they feel guilty about it.
So, What Gives? The very thought of the holiday season can send many into a funk. Why? Holidays are often filled with memories that become glorified as time passes, linked to loved ones no longer in your life. Divorce, death and distance are especially painful at this time. If you feel the holidays bearing down on you, you need to plan ahead.
Quick Quiz
— Do you have a support system to help you thrive instead of just surviving the holidays? — Can you create a memorable holiday for yourself instead of stress and depression?
Ten Steps
1 Realistic Expectations. Most holiday depression is caused by unrealistic expectations. Will you be the receiver of holiday joy or the giver? Plan how to achieve that goal and keep your expectations in no matter what image is promoted the media.
2 Set a Budget. How much money will you devote to this holiday? Avoid going into debt that might make you feel guilty and depressed. Plan, shop sales, compromise and stick to your budget.
3 Avoid Hectic Schedules. Get enough rest. Sit down with family discuss your calendar. Choose and eliminate. Buy treats within budget instead of always baking and making.
Take the following quiz to see if you could fall victim to the holiday Regroup and Revitalize. Set blues. If you answer “yes” to any of the questions, you may heed the aside time for your favorite holiday following tips. story or movie. Create your own holiday environment, one with new — Does the thought of holiday traditions that will sustain, nurture celebrations and customs make and calm you. Use lots of lights to you feel sad instead of excited? balance the shorter days.
4
This information is not intended to replace the medical advice of your doctor or healthcare provider. Please consult your health care provider or EAP for advice about a personal concern or medical condition.
5 Make Plans. Get Structure! Check the newspaper for house walks and community songfests. Plan your own party. Include those who’ve lost spouses or whose families are far away. Plan a fun post-holiday activity to look forward to later.
6 Avoid Family Differences. Heal past hurts through forgiveness or “letting go.” Share fun stories of family members now gone. Build a history to pass down with love and appreciation.
7 Help Those Less Fortunate. Visit a nursing home or help a less fortunate family. Volunteer at a shelter or soup kitchen. Make a list of blessings. Include challenges that y have built new strengths.
8 Cultivate Spirituality. Recognize and explore your spiritual beliefs during this season. Honor your customs and the beliefs behind them. Share and discuss them with family and friends.
9 Avoid Excesses. Don’t eat or drink too much. Practice moderation with holiday favorites. Stick with a healthy, high protein Keep your blood sugar stable to mood swings.
10 What Quest EAP Can Do. If these tips don’t help you feel better about the anticipated stress brought about by the holiday season, your EAP can help. Quest EAP will help you tackle the holiday blues and the empty feelings that you might be facing during this time of year. You don’t have to suffer in silence or alone. Although you may see and hear the excitement of others, we know that it may not be that way for you. Together we will help you devise a personal plan to cope with the present. We’ll help you capture the energy and excitement of the future as you face the coming New Year. Call us at 1-800-364-6352.
November 2015 Work/Life Services Newsletter Call our toll-free number 1-800-364-6352 for assistance
Balancing Your Home Life, Work Life, and Free Time Despite the ongoing quest for work-life balance, many of us struggle to understand what this concept actually means. By definition, balance often implies that all parts are proportional or of equal strength in order to create stability. However, this would mean that everyone would have to make each part of his or her life equal to every other part in order to feel a sense of balance. For example, if a person loves to run and does so every day, then by this definition, the person would study, socialize, and work for an equal amount of time that day. But this isnâ&#x20AC;&#x2122;t really feasible, nor is it what people mean when they say they want to live a balanced life. So then, what does it mean to be balanced, especially in the chaos of being a wife, husband, father, mother, friend, employee, or employer? The truth is, we could all use a little help defining what balance looks and feels like in our lives. It may be different than your parents, your friends, or your significant other. Whatâ&#x20AC;&#x2122;s important is that you find a balance that allows you to feel both happiness and accomplishment at the end of each day. Take this quiz to get started and help identify how well you are balancing your personal, school, work, and private time. Answer yes or no to each of the following questions.
Home Life 1. Does your family feel that you spend enough time with them? 2. Are family meetings (to discuss errands, chores, problems, etc.) a routine in your household? 3. Do you connect with family members about household responsibilities in a constructive way? 4. Do you prepare for meals, trips, and other family occasions ahead of time? 1
Work Life 1. Have you considered long-term career goals or where you want your career to take you? 2. Can you adequately handle your assigned work duties? 3. Can you complete your job during the hours you spend at your job? 4. Are you and your family comfortably supported by the amount of money you make? Free Time 1. Do you partake in a regular exercise program (bike riding, going to fitness classes, attending a gym)? 2. Do you take time off for you (for instance, taking a vacation within the past year)? 3. Are you active in developing interests like painting, playing a musical instrument, or furthering your education? 4. When you take time for yourself, like to take a bath or read a book, do you feel it’s acceptable? Some of us may feel guilty if we aren’t spending this free time with loved ones. Tally up how many “Yes’s” and “No’s” you have. If you answered “No” to more than three of these questions, then this quiz has identified areas where you can improve. Take a careful look and think about how you can spend the next week focusing on these specific areas in your life. The ultimate goal is to find your inner balance by ending each day feeling complete, feeling as though you accomplished what you set out to do that day and enjoyed it. Written by Life Advantages - Author Delvina Miremadi ©2015
2
Wildcat PRIDE
Staff News
Program Dates of Operation 2016: Februrary 16, 18 February 23, 25 March 1, (3- closed for PT conferences) March 8, 10 March 15, 17 March 29, 31 April 5, 7 April 12, 14
Attendance Procedures The Wee Wildcat Preschool Program will function on days Owen J. Roberts High school is in session.
Weather Emergencies, Delayed Openings, & Early Dismissals School closings will be announced through local news programs and listed on the Owen J. Roberts School district website: www.ojrsd.com/
If there is a delayed opening at the high school, on the day when your child is to come to preschool, we will cancel the preschool session for that day.
April 19, 21 April 26, 28 May 3, 5 May 10, 12 May 17, (19-Preschool Graduation)
If for any reason Owen J. Roberts High School dismisses early, parents will be notified as soon as possible. If parents are not available, a person on the Emergency Information Sheet will be contacted to come for the child.
Wee Wildcats Preschool *Coming Spring 2016* Owen J. Roberts High School 981 Ridge Road Pottstown, PA 19465 Phone: 610-469-5101
Contact us: Lindsay Hale Owen J. Roberts High School 981 Ridge Road Pottstown, PA 19465 Phone: 610-469-5101 Email: lhale@ojrsd.com (preferred)
Important Information: The preschool program for the 20152016 school year will run February to May 2016.
1.
About Us The Wee Wildcats Preschool Program is operated in conjunction with the Preschool Lab experience class offered by the Family and Consumer Sciences Department at Owen J. Roberts High School. It provides an opportunity for high school students to reinforce learning through observation and direct contact with young children under teacher supervision. Our preschool program is designed to foster early independence and curiosity through the use of developmentally appropriate practices. Children learn through play and hands-on experiences in a safe and stimulating learning environment.
•12 to 14 children are selected to participate in the preschool program. •The preschool day is 1 1/2 hours long. •The cost is $100.00 for a 12 week, 24 day session program running Tuesday and Thursday mornings from 8:30-10:00. •Enrollment begins July 1, 2015 and follows as a first-come first-serve basis. The program is designed to accommodate 3 ½ to 4 ½ year-old children who: Are potty-trained Have had a physical examination made by a licensed physician at least 6 months prior to registration and acceptance into the program. Are covered by a school or family insurance company acceptable by the Owen J. Roberts School District. Are socially adaptable and can communicate to express their needs. Have parents/guardians who are able to drop off and pick up their child within the dates and timeframes provided.
The Wee Wildcat Preschool program offers an optimal first school experience. Children will be able to increase their social skills and engage in a program that offers a wide variety of activities that will prepare them for elementary school. Children will participate in:
Circle Time, story time
Free Play
Thematic based lessons
Snack time
Math and Science activities
Music and movement activities
Registration: Registration begins July 1, 2015. Registration is made by filling out the Registration Form and returning it to:
Owen J. Roberts High School Lindsay Hale, Preschool Director 981 Ridge Road Pottstown, PA 19465 Attn: Preschool Registration
YOUâ&#x20AC;&#x2122;RE INVITED! to the
11th Annual Senior Citizen Holiday Concert and Tea December 15th at 12 pm Please come enjoy a FREE holiday treat with us! After a concert by the high school musicians, students serve beverages & desserts prepared by Chartwells Catering. Sponsored by the OJR Anchor Club and High School Music Department Inclement weather date: December 18, 2015 Owen J Roberts High School 981 Ridge Road, Pottstown
Please RSVP by Dec 5th to SMcIntyre@ojrsd.com
Take an extra
15
%
Boscov’s
Off lowest
*
sale prices.
November 22 – November 25, 2015
Our unique Business-to-Business savings pass may be used to purchase gifts for friends and family or even merchandise for you.
Use this savings pass and take advantage of Boscov’s FREE giftwrap and lay-a-way program! *See reverse for details.
Four-Day Holiday Savings Pass
Don’t miss this
Four-Day Holiday Savings Pass Take an extra
15 Boscov’s
%
15% OFF CO-WORKER: SCAN AFTER EACH ELIGIBLE ITEM
* Off lowest sale prices.
ONLINE CODE: B2B2015
Misses’, Petites’, Women’s, Juniors’ and Girls’ Apparel • Intimate Apparel • Shoes • Handbags • Ladies’ Accessories • Men’s, Young Men’s and Boys’ Apparel • Infants’ and Toddlers’ Apparel • Jewelry and Watches • Luggage • Housewares • Gifts • Domestics • Curtains and Draperies • Furniture and Recliners • Mattresses • Candy
10
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Cosmetics and Fragrances Small Appliances • Toys Vacuums • Grills
10% OFF CO-WORKER: SCAN AFTER EACH ELIGIBLE ITEM
ONLINE CODE: B2B2015
* Business-to-Business savings pass cannot be combined with any other certificate, offer or discount. Not eligible for exchanges or refunds. Discount cannot be used on the following items: Motherhood, Gift Cards, Rugs America, Hair Center, Travel, Greenery Restaurants, Optical and Hearing and on the following mattress brands: iComfort by Serta, Hybrid and Optimum by Sealy, Comforpedic from Beautyrest and Tempur-Pedic. Savings pass must be presented for discount and may be used over and over again.
Mindful Family Yoga Workshop
Has the school year taken off with a running start? Feeling pulled in many directions? Losing focus as a family? Meet other like-minded families who want to bring peace, calm, and focus back into their life. You and your children will learn playful and compassionate mindfulness and yoga practices that easily integrate into your lifestyle.
Join us on December 5, 6, & 16th, 2015 BRV Yoga - 550 Kimberton Road, Phoenixville PA (Kimberton Shoppes)
Led by: Brian W. Aikens, M.S., Teacher, Psychotherapist, & Mindfulness Instructor Brian will help you focus the flashlight of your attention to improve the quality of life within your family, increase quality of schoolwork and success at school, and create positive behaviors and social relationships. Kristin Bispels, M.Ed., RYT, Owner: Infinite Kids Yoga LLC Kristin will guide you through yogic breathing and movement to integrate both hemispheres of the brain, heighten focus, and empower children to regulate their â&#x20AC;&#x153;big feelingsâ&#x20AC;? at home and at school. Register: http://www.infinitekidsyoga.com/workshops.html
Workshop Details: Saturday, December 5, 2015
12:00-3pm Introduction to Mindfulness and Yoga for Children: This session is intended for parents and guardians only as an overview of the theory, research, and benefits of practicing mindfulness and yoga with children of school age (6 years-14 years). Parents will also actively participate in activities that they can use right away with their children at home. Sunday, December 6, 2015 10:00am-11:15pm: Elementary ages (6-10 years old) 11:30pm-1:15pm: Middle and High School ages (11-14 years old) Yoga and Mindfulness in Practice: Parents and children participate in the yoga and mindfulness activities together, led by the facilitators, so that they can observe them in action and successfully implement them at home and school. Wednesday, December 16, 2015 7:00-8:00pm Mindful Social: Parents and children return together with the facilitators for a casual conversation to â&#x20AC;&#x153;check inâ&#x20AC;? and receive feedback about their success implementing the yoga and mindfulness practices that they have learned so far. Light refreshments will be provided.
Pricing: $45 per adult (parent or guardian) with one child This price includes the Introduction workshop on December 5th, one workshop on December 6th (your choice), and the follow-up session on December 16th. $10 for each additional child, with the option of attending both workshops on December 6th if desired. **Limited scholarships are available based on financial need. Register at http://www.infinitekidsyoga.com/workshops.html by November 27th or mail check & registration form to: Infinite Kids Yoga c/o BRV Yoga, 550 Kimberton Rd. Phoenixville, PA 19460.
Registration Form: Name:_______________________________Child(ren):________________________ Address:______________________________________________________________ _____________________________________________________________________ Phone:________________________Email:__________________________________ # of Adults: ______ # of Children _______ Age(s) of Child(ren): __________________ Sunday workshop(s): Elementary (6-10 years) _______ Teen (11-14 years) ________ Amount enclosed: $___________
Coventry Food Pantry 845 S. Hanover Street Pottstown, PA 19465 Email: coventryfoodpantry@gmail.com
November 16, 2015 To the Owen J. Roberts Administration, Teachers, Staff, Parents, PTA’s, Students, and Bus Lot: The Coventry Food Pantry would like to thank you for your continued support. We appreciate your generosity and willingness to share with those less fortunate. Your donations help us to provide food and personal supplies to members of our community that are in need on a monthly basis. As you know The Coventry Food Pantry is a 501c organization. We are run by volunteers and have been serving the Owen J. Roberts community from the basement of the North Coventry Township building for 43 years. As a provider of The Emergency Food Assistance Program and the State Food Purchase Program for Northern Chester County we are assisting an average of 85 families a month that are considered food insecure. In 2013 we began the weekend backpack program in your school district to provide food for students identified as going hungry over the weekend by school officials. This program is currently running in all the OJR Elementary schools as well as the middle and high school. We have 55 students enrolled so for the 2015 – 2016 school year. We would like to extend a special thank you to Kira Rumpp for organizing the “Make a Difference Day” collection, Cindy for driving the bus, and the high school wrestling team for the man power to unload all those boxes of food. The OJR school district does so much to help us throughout the year: Special food and paper goods collections by classrooms and grades, PTA support through volunteers and collections for the backpack program, Clubs volunteering to pack food, and growing fresh produce in your school gardens. We could not do it without you! We send you our deepest appreciation for helping us with our mission: To create a hunger-free community throughout Northern Chester County by distributing food and basic household supplies to individuals and families in need.
Sincerely, Board and Committee Members, Ginny, Carol, Millie, Kathe, Rick, Brian, and Gloria