Pride aprmay17 by ojrdsd

Wildcat PRIDE

April/May 2017

What’s Inside LIFE

Welcome Babies Healthy You! Live Well, Work Well Children’s Health: Allergies Surviving Summer Heat Sleep Productivity Opioid Facts

CULTURE and EVENTS

Congratulations Citadel Nominees Film Festival May 17 Post Prom Chik-fil_A Offer Star Wars Scoop Night for Relay YMCA Employee Offer

April 2017 THIS EDITION FEATURES:

Enjoy Your Workout, Your Own Way! Use Your Noodle

When to Move On How Stress Hurts the Body OF PE TH: I C RE MON A THE SOB

E AM LES S E S OD NO

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Enjoy Your Workout, Your Own Way! Why is it that ten minutes pass so quickly after pressing the snooze button on your alarm clock, but the same ten minutes can feel like an hour when you’re on a treadmill? Exercise shouldn’t be a drudge; it should be time that we enjoy. And when it becomes a regular habit, you might find that you feel better overall. Here are some ways to get there: • G radually add small amounts of physical activity to your daily routine. Start with a ten-minute stroll in the morning or after dinner. • T ie physical activity to things that you already enjoy. Love the outdoors? Start a garden. Love taking pictures? Take them during a hike. Love nature? Volunteer to clean up a local park or beach. Love animals? Volunteer to take shelter dogs for walks. • U se exercise as stress relief. Release frustrations or negative feelings with a burst of activity. • S ocial butterfly? Set up a walking date with someone you want to spend more time with. If you pair things that you enjoy with physical activity, you’ll end up not just making time for exercise, but also finding the joy in it.

Use Your Noodle Do you spend the week waiting for pasta night? You may want to try switching out regular white-flour noodles for these unrefined pastas that aren’t stripped of their essential vitamins and minerals: Soba noodles. These heart-healthy Japanese noodles are made from buckwheat flour, which is rich in nutrients like fiber, iron, and thiamine. Soba noodles can be enjoyed in soup or as part of a stir-fry. Whole-wheat noodles. Opt for ones that list the whole grain as the first ingredient. This hearty, fiber-packed pasta can be swapped for regular noodles in any pasta dish. Brown rice or quinoa pasta. Whole-grain brown rice and/or quinoa pasta is a great option for pasta-lovers who want to lower carbs and up their intake of fiber, iron, zinc, and thiamine. Black bean noodles. This protein-packed pasta has just two ingredients: black beans and water! These work best in pasta salads and stir-fries. Give these healthy alternatives a chance, and you may be pleasantly surprised! Just be sure to always follow the cooking instructions on the package.

When to Move On Relationships can bring a lot to our lives. They can also leave us feeling drained — at which point it’s probably best to move on. The trick is knowing when. Here are some warning signs to consider when assessing the value of your relationships: Your needs aren’t being met. No matter what the relationship, give and take is important. If you find that your friend, partner, or family member is always on the taking end, tell them how you feel. If things don’t change, perhaps it’s time to take a step back. You feel like the worst version of yourself. If a loved one intentionally makes you feel bad about yourself or encourages unhealthy or dangerous behaviors, it may be time to walk away. You feel disrespected. This may come in the form of crossed boundaries, unkind words, or untrustworthiness. If you feel that your loved one does not respect you, have a conversation with them. If talking doesn’t help, it may be time to move on. Relationships come in all shapes and sizes, but it is important that they bring us joy more often than heartache. Having fulfilling, happy relationships is important for emotional and physical health.

Recipe of the Month: Sesame Soba Noodles Ingredients: ½ pound soba noodles (found in the Asian section of your grocery store) or long noodle of choice

1 clove of garlic, chopped or crushed

¼ cup honey

1 bunch sliced scallions

¼ cup low-sodium soy sauce

1 cup shelled edamame (soybeans)

2 tablespoons rice vinegar

2 large carrots, grated

2 teaspoons sesame oil

1 tablespoon black sesame seeds

½ cup olive oil

1 tablespoon white sesame seeds

1 tablespoon fresh, grated ginger

Instructions: Cook the soba noodles as directed on package and drain. In a separate large bowl, combine honey, soy sauce, vinegar, sesame oil, ginger, and garlic. Whisk in the olive oil. Add the cooled soba noodles, edamame, carrots, and scallions and toss to combine. Top with sesame seeds.

How Stress Hurts the Body They don’t call it heartache for nothing! Stress has been linked to numerous physical disorders, including skin rashes and insomnia — as well as more serious conditions, such as ulcers, hypertension, and stroke. Stress can also aggravate existing conditions, such as viruses, cancers, and Parkinson’s disease. Here are some common physical signs of stress: 1. Frequent headaches 2. Jaw clenching or pain 3. Neck or back pain

5. Digestive discomfort 6. Increased or decreased appetite 7. Weakness or fatigue

4. Rashes, itching, or hives

8. Fidgeting or nervous movement

If you experience any of these symptoms, examine your life for sources of stress. The mind-body connection is powerful and not yet fully understood, but we can start by recognizing how our emotions affect our day-to-day health. Source: The American Institute of Stress

Thanks a Lot! Saying “thank you” is something that we (hopefully) learn as children. But as adults, we sometimes forget to be thankful, to the detriment of our mental health. Gratitude — being thankful for what we already have, both the big and little things — has been shown to impact our well-being in surprising ways: Better relationships. Thanking a stranger can lead to a new friendship, and showing appreciation for someone you already know can deepen the bond. Better physical health. Grateful people report better health, as well as a greater likelihood to exercise. Better mental health. Being thankful makes you less likely to be envious, resentful, regretful, or depressed. Better sleep. A recent study showed that taking a few minutes before bed to write down what you’re thankful for resulted in better, longer sleep.

Tip: Start a Gratitude Journal Every night, before you go to sleep, write down five things that happened during the day that made you thankful. Keep it up for a month, and see what changes. Source: Psychology Today

The 80/20 Rule An old Finnish proverb says, “Happiness is a place between too little and too much.” Balance is good — especially when it comes to what we eat, where perfection is often hard to achieve. For instance, have you ever tried to keep to a strict diet… and crashed right into a pint of ice cream? Instead of attempting to commit to a perfect diet, why not plan for the occasional indulgence? With the 80/20 Rule, you’ll still eat healthy food most of the time (80 percent of the time, to be exact) but you’ll budget 20 percent of your diet for treats.

With the 80/20 Rule… • Y ou’re building a lifestyle, rather than just following a diet. • N o food is off limits. • Y ou don’t have to be perfect 100 percent of the time!

Monthly Quiz: 1. What is a refined carbohydrate? a. An elegant and cultured food b. A processed food that has been stripped of essential nutrients and vitamins c. Food served in its whole form

2. Which of the following is NOT true about the 80/20 Rule to eating? a. It is an invitation to eat whatever and how much you want. b. You aim for balance instead of perfection. c. It can lead to a healthier mindset about food.

3. What is a potential health benefit of gratitude? a. Getting more things b. Better sleep c. Hearing “You’re welcome.”

ANSWERS: 1.) b

2.) a

3.) b

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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.

Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group

CHILDREN’S HEALTH: ALLERGIES For those prone to serious allergic reactions, your doctor may prescribe an auto-injector containing epinephrine.

An allergy exists when one’s immune system responds abnormally to a usually harmless substance. For most affected people, allergies first appear during childhood.

Food or medication allergies can cause cramps, vomiting, swelling in the mouth or throat, itchy skin, wheezing, and hives. Insect stings often cause swelling, itching, redness, and pain.

Risk Factors Though any child may develop allergies, there are factors that increase the risk. Family history plays a large role in a child’s tendency to have an allergy. In addition, hormones, stress, smoke, and other environmental factors can play a role.

The previous examples are the most common allergies and symptoms, but remember that any number of substances can cause allergies, with a large variety of potential symptoms.

Common Allergies Common child allergies include: • Allergic rhinitis (commonly known as hay fever) - Caused by inhaled pollen or other allergens; can be seasonal or year-round • Atopic dermatitis (eczema) - Itchy skin rash • Food allergies - Common ones in children are peanuts, eggs, and milk. Children sometimes outgrow these allergies. • Medications • Insect stings or bites Allergic Reactions Symptoms of an allergic reaction vary by person. For inhaled or skin allergens, common symptoms include: • Itchy, watery eyes • Runny nose or sneezing • Feeling tired or ill • Rashes or hives

Anaphylaxis The most severe reaction to any allergen is called anaphylaxis. This can occur for any allergy, but children with peanut or insect sting allergies may be particularly vulnerable. Anaphylaxis is a life threatening reaction, with symptoms such as full body hives, difficulty breathing, tingling of the skin, and unconsciousness. This type of reaction occurs almost immediately after exposure to the allergen, and requires emergency medical care. Diagnosis and Treatment Watch for abnormal symptoms in your child, particularly if they occur after eating or taking medication, after being stung, or when exposed to potential allergens indoors or outdoors. If you suspect your child has an allergy, see a doctor. A doctor can perform skin, blood, or other tests to identify the potential allergy. If your child is diagnosed with an allergy, learn as much as you can about it so that you can adapt your family’s lifestyle to avoid allergy triggers. If your child is prone to severe reactions, alert family, friends, and your child’s school or child care provider, and have your child wear a medical alert bracelet at all times.

The Beacon t ĞůůŶĞƐƐ ĚŝƟŽŶ - May 2017 How Can I Protect My Children from the Sun? Just a few serious sunburns can increase your child’s risk of skin cancer later in life. Kids don’t have to be at the pool, beach, or on ǀ ĂĐĂƟŽŶ ƚŽ ŐĞƚ ƚŽŽ ŵƵĐŚ ƐƵŶ͘ dŚĞŝƌ ƐŬŝŶ ŶĞĞĚƐ ƉƌŽƚĞĐƟŽŶ ĨƌŽŵ ƚŚĞ sun’s harmful ultraviolet (UV) rays whenever they’re outdoors. 

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Seek shade. UV rays are strongest and most harmful during ŵŝĚĚĂǇ͕ ƐŽ ŝƚ͛ Ɛ ďĞƐƚ ƚŽ ƉůĂŶ ŝŶĚŽŽƌ ĂĐƟǀ ŝƟĞƐ ƚŚĞŶ͘ /Ĩ ƚŚŝƐ ŝƐ ŶŽƚ possible, seek shade under a tree, an umbrella, or a pop-up tent. h ƐĞ ƚŚĞƐĞ ŽƉƟŽŶƐ ƚŽ ƉƌĞǀ ĞŶƚ ƐƵŶďƵƌŶ͕ ŶŽƚ ƚŽ ƐĞĞŬ ƌĞůŝĞĨ ĂŌĞƌ ŝƚ͛ Ɛ happened. Cover up. When possible, long-sleeved shirts and long pants/skirts ĐĂŶ ƉƌŽǀ ŝĚĞ ƉƌŽƚĞĐƟŽŶ ĨƌŽŵ h s ƌĂǇƐ͘ ǁ Ğƚ d-shirt oﬀers much less h s ƉƌŽƚĞĐƟŽŶ ƚŚĂŶ Ă ĚƌǇ ŽŶĞ͕ ĂŶĚ ĚĂƌŬĞƌ ĐŽůŽƌƐ ŵĂǇ Žī Ğƌ ŵŽƌĞ ƉƌŽƚĞĐƟŽŶ ƚŚĂŶ ůŝŐŚƚĞƌ ĐŽůŽƌƐ͘ Get a hat. Hats that shade the face, scalp, ears, and neck are easy ƚŽ ƵƐĞ ĂŶĚ Őŝǀ Ğ ŐƌĞĂƚ ƉƌŽƚĞĐƟŽŶ͘ ĂƐĞďĂůů ĐĂƉƐ ĂƌĞ ƉŽƉƵůĂƌ ĂŵŽŶŐ kids, but they don’t protect their ears and neck. If your child chooses a cap, be sure to protect exposed areas with sunscreen. Wear sunglasses. They protect your child’s eyes from UV rays, which can lead to cataracts later in life. Look for sunglasses that wrap around and block as close to 100% of both UVA and UVB rays as possible. Apply sunscreen. Use sunscreen with at least SPF 15 and UVA and h s ƉƌŽƚĞĐƟŽŶ Ğǀ ĞƌǇ ƟŵĞ ǇŽƵƌ ĐŚŝůĚ ŐŽĞƐ ŽƵƚƐŝĚĞ͘ &Žƌ ƚŚĞ ďĞƐƚ ƉƌŽƚĞĐƟŽŶ͕ ĂƉƉůǇ ƐƵŶƐĐƌĞĞŶ ŐĞŶĞƌŽƵƐůǇ ϯ Ϭ ŵŝŶƵƚĞƐ ďĞĨŽƌĞ ŐŽŝŶŐ outdoors. Don’t forget to protect ears, noses, lips, and the tops of feet.

dĂŬĞ ƐƵŶƐĐƌĞĞŶ ǁ ŝƚŚ ǇŽƵ ƚŽ ƌĞĂƉƉůǇ ĚƵƌŝŶŐ ƚŚĞ ĚĂǇ͕ ĞƐƉĞĐŝĂůůǇ ĂŌĞƌ your child swims or exercises. This applies to waterproof and water-resistant products as well. App of the Month - CHARITY MILES ĂƌŶ ŵŽŶĞǇ ĨŽƌ ĐŚĂƌŝƟĞƐ Ğǀ ĞƌǇ ƟŵĞ ǇŽƵ ƌƵŶ͕ ǁ ĂůŬ͕ or bicycle by using the free Charity Miles app. ŽƌƉŽƌĂƚĞ ^ƉŽŶƐŽƌƐ ;ǁ ŚŽƐĞ ŝŶĨŽƌŵĂƟŽŶ ǇŽƵ͛ ůů ƐĞĞ as a backdrop image in the app) agree to donate a few cents for every mile you complete. ƌŽǁ ƐĞ ƚŚĞ ĂƉƉ͛ Ɛ ůŝƐƚ ŽĨ ĐŚĂƌŝƟĞƐ͕ Į ŶĚ ƚŚĞ ŽŶĞ ǇŽƵ want to support, and then hit the road. When a ůŽƚ ŽĨ ƉĞŽƉůĞ ƵƐĞ ŚĂƌŝƚǇ D ŝůĞƐ͕ ƚŚŽƐĞ ůŝƩ ůĞ ďŝƚƐ ŽĨ money add up! This app is available for free on iPhone and Android devices.

&ŽůůŽǁ ƚŚĞ ĚŝƌĞĐƟŽŶƐ ŽŶ ƚŚĞ ƉĂĐŬĂŐĞ ĨŽƌ ƵƐŝŶŐ Ă ƐƵŶƐĐƌĞĞŶ ƉƌŽĚƵĐƚ on babies less than 6 months old. All products do not have the same ingredients; if your or your child’s skin reacts badly to one product, try another one or call a doctor. Your baby’s best defense against sunburn is avoiding the sun or staying in the shade. Keep in mind, ƐƵŶƐĐƌĞĞŶ ŝƐ ŶŽƚ ŵĞĂŶƚ ƚŽ ĂůůŽǁ ŬŝĚƐ ƚŽ ƐƉĞŶĚ ŵŽƌĞ ƟŵĞ ŝŶ ƚŚĞ ƐƵŶ than they would otherwise. Try combining sunscreen with other ŽƉƟŽŶƐ ƚŽ ƉƌĞǀ ĞŶƚ h s ĚĂŵĂŐĞ͘ Too Much Sun Hurts Turning pink? Unprotected skin can be damaged by the sun’s UV ƌĂǇƐ ŝŶ ĂƐ ůŝƩ ůĞ ĂƐ ϭϱ ŵŝŶƵƚĞƐ͘ zĞƚ ŝƚ ĐĂŶ ƚĂŬĞ ƵƉ ƚŽ ϭϮ ŚŽƵƌƐ ĨŽƌ ƐŬŝŶ to show the full eﬀect of sun exposure. So, if your child’s skin looks ͞ Ă ůŝƩ ůĞ ƉŝŶŬ͟ ƚŽĚĂǇ͕ ŝƚ ŵĂǇ ďĞ ďƵƌŶĞĚ ƚŽŵŽƌƌŽǁ ŵŽƌŶŝŶŐ͘ dŽ prevent further burning, get your child out of the sun. Tan? There’s no other way to say it - tanned skin is damaged skin. ŶǇ ĐŚĂŶŐĞ ŝŶ ƚŚĞ ĐŽůŽƌ ŽĨ ǇŽƵƌ ĐŚŝůĚ͛ Ɛ ƐŬŝŶ ĂŌĞƌ ƟŵĞ ŽƵƚƐŝĚĞ whether sunburn or suntan - indicates damage from UV rays. Cool and cloudy? ŚŝůĚƌĞŶ ƐƟůů ŶĞĞĚ ƉƌŽƚĞĐƟŽŶ͘ h s ƌĂǇƐ͕ ŶŽƚ ƚŚĞ temperature, do the damage. Clouds do not block UV rays, they ﬁlter them - ĂŶĚ ƐŽŵĞƟŵĞƐ ŽŶůǇ ƐůŝŐŚƚůǇ͘ Oops! <ŝĚƐ ŽŌĞŶ ŐĞƚ ƐƵŶďƵƌŶĞĚ ǁ ŚĞŶ ƚŚĞǇ ĂƌĞ ŽƵƚĚŽŽƌƐ unprotected for longer than expected. Remember to plan ahead, ĂŶĚ ŬĞĞƉ ƐƵŶ ƉƌŽƚĞĐƟŽŶ ŚĂŶĚǇ - in your car, bag, or child’s backpack. ^ŽƵƌĐĞ͗ ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ ;ǁ ǁ ǁ ͘ ͘ ŐŽǀ Ϳ

Recipe of the Month - Easy Baked Tilapia Ingredients

E ƵƚƌŝƟŽŶ ;ƉĞƌ ƐĞƌǀ ŝŶŐͿ

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Makes 4 servings

ϰ ;ϰ ŽƵŶĐĞͿ ƟůĂƉŝĂ Į ůůĞƚƐ Ϯ ƚƐƉ ďƵƩ Ğƌ 1/4 tsp Old Bay seasoning 1/2 tsp garlic salt, or to taste 1 lemon, sliced 1 (16 ounce) package frozen cauliﬂower with broccoli and red pepper

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Calories - 172 kcal Fat - 3.6 g Carbs - 7.3 g Protein - 24.8 g Cholesterol - 46 mg Sodium - 354 mg

ŝƌĞĐƟŽŶƐ 1. Preheat the over to 375° F (190° C). Grease a 9x13 inch baking dish. 2. WůĂĐĞ ƚŚĞ ƟůĂƉŝĂ Į ůůĞƚƐ ŝŶ ƚŚĞ ďŽƩ Žŵ ŽĨ ƚŚĞ ďĂŬŝŶŐ ĚŝƐŚ ĂŶĚ ĚŽƚ ǁ ŝƚŚ ďƵƩ Ğƌ͘ Season with Old Bay seasoning and garlic salt. Top each one with a slice or two of lemon. Arrange frozen vegetables around the fish, and season lightly with salt and pepper. 3. Žǀ Ğƌ ƚŚĞ ĚŝƐŚ ĂŶĚ ďĂŬĞ ĨŽƌ Ϯϱ ƚŽ ϯ Ϭ ŵŝŶƵƚĞƐ͕ ƵŶƟů ǀ ĞŐĞƚĂďůĞƐ ĂƌĞ ƚĞŶĚĞƌ ĂŶĚ the fish flakes easily with a fork.

NAVIGATING YOUR SUCCESS

Swimming Safety

&ŽŽĚ ^ĂĨĞƚǇ͗ ^ƵŵŵĞƌ ĂŶĚ s ĂĐĂƟŽŶƐ

^ǁ ŝŵŵŝŶŐ ŝƐ Ă ŐƌĞĂƚ ƌĞĐƌĞĂƟŽŶĂů ƐƉŽƌƚ ƚŚĂƚ ĐĂŶ ďĞ ĞŶũŽǇĞĚ ďǇ people of all ages, but it’s important to know how to be safe while you’re in the water. The American Red Cross oﬀers these ŝŵƉŽƌƚĂŶƚ Ɛǁ ŝŵŵŝŶŐ ƐĂĨĞƚǇ ƟƉƐ ǇŽƵ ƐŚŽƵůĚ ďĞ Ăǁ ĂƌĞ ŽĨ ďĞĨŽƌĞ ǇŽƵ head out to the pool or beach:

Due to a variety of factors, including warm weather, foodborne illness increases in summer. Stay healthy and safe during warmer ŵŽŶƚŚƐ ďǇ ĨŽůůŽǁ ŝŶŐ ƚŚĞƐĞ ĨŽŽĚ ƐĂĨĞƚǇ ƌĞĐŽŵŵĞŶĚĂƟŽŶƐ͗ When bringing food to a picnic or cookout: 

Use an insulated cooler ﬁlled with ice or frozen gel packs. Frozen food can also be used as a cold source.

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Foods that need to be kept cold include raw meat, poultry, and seafood; deli and luncheon meats or sandwiches; summer salads (tuna, chicken, egg, pasta, or seafood); cut up fruit and vegetables; and perishable dairy products.

Have young children or inexperienced swimmers wear U.S. Coast Guard-approved life jackets around water, but do not rely on life jackets alone.

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A full cooler will maintain its cold temperature longer than a ƉĂƌƟĂůůǇ Į ůůĞĚ ŽŶĞ͘ When using a cooler, keep it out of the direct sun by placing it in the shade or shelter.

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Maintain constant supervision.

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Make sure everyone in your family learns to swim well. Enroll in age-ĂƉƉƌŽƉƌŝĂƚĞ ZĞĚ ƌŽƐƐ ǁ ĂƚĞƌ ŽƌŝĞŶƚĂƟŽŶ ĂŶĚ learn-toswim courses.

Avoid opening the cooler repeatedly so that your food stays colder longer.

When cooking on the grill: 

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If you have a pool, secure it with appropriate barriers. Many children who drown in home pools were out of sight for less than ﬁve minutes and in the care of one or both parents at the ƟŵĞ͘

h ƐĞ ƐĞƉĂƌĂƚĞ ĐƵƫ ŶŐ ďŽĂƌĚƐ ĂŶĚ ƵƚĞŶƐŝůƐ ĨŽƌ ƌĂǁ ŵĞĂƚ ĂŶĚ ready-to-eat items like vegetables or bread.

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<ĞĞƉ ƉĞƌŝƐŚĂďůĞ ĨŽŽĚ ĐŽůĚ ƵŶƟů ŝƚ ŝƐ ƌĞĂĚǇ ƚŽ ĐŽŽŬ͘

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Use a food thermometer to make sure meat and poultry are cooked thoroughly to their safe minimum internal temperatures:

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Swim in designated areas supervised by lifeguards.

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Always swim with a buddy; do not allow anyone to swim alone.

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E Ğǀ Ğƌ ůĞĂǀ Ğ Ă ǇŽƵŶŐ ĐŚŝůĚ ƵŶĂƩ ĞŶĚĞĚ ŶĞĂƌ water and do not trust a child’s life to another child; teach children to always ask permission to go near water.

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ǀ ŽŝĚ ĚŝƐƚƌĂĐƟŽŶƐ ǁ ŚĞŶ ƐƵƉĞƌǀ ŝƐŝŶŐ ĐŚŝůĚƌĞŶ ĂƌŽƵŶĚ ǁ ĂƚĞƌ͘

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If a child is missing, check the water ﬁrst. Seconds count in ƉƌĞǀ ĞŶƟŶŐ ĚĞĂƚŚ Žƌ ĚŝƐĂďŝůŝƚǇ͘

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Have appropriate equipment, such as reaching or throwing equipment, a cell phone, life jackets, and a ﬁrst aid kit.

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Know how and when to call 9-1-1 or the local emergency number.

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Enroll in Red Cross home pool safety, water safety, ﬁrst aid and CPR/AED courses to learn how to prevent and respond to emergencies.

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Protect your skin. Limit the amount of direct sunlight you receive between 10:00 a.m. and 4:00 p.m. and wear sunscreen ǁ ŝƚŚ Ă ƉƌŽƚĞĐƟŽŶ ĨĂĐƚŽƌ ŽĨ Ăƚ ůĞĂƐƚ ϭϱ͘ Drink plenty of water regularly, even if you’re not thirsty. Avoid drinks with alcohol or caﬀeine in them.

 Beef, Pork, Lamb, & Veal (steaks, roasts, and chops) - 145°F ǁ ŝƚŚ Ă ϯ ŵŝŶƵƚĞ ƌĞƐƚ ƟŵĞ͖ ' ƌŽƵŶĚ ŵĞĂƚƐ - 160°F ; Whole poultry, poultry breasts, & ground poultry - 165°F 

Always use a clean plate and tongs for serving cooked food. Never reuse items that touched raw meat or poultry to serve the food once it is cooked.

When serving food outdoors: 

Perishable food should not sit out for more than two hours. In hot weather (above 90°F), food should NEVER sit out for more than one hour.

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^Ğƌǀ Ğ ĐŽůĚ ĨŽŽĚ ŝŶ ƐŵĂůů ƉŽƌƟŽŶƐ͕ ĂŶĚ ŬĞĞƉ ƚŚĞ ƌĞƐƚ ŝŶ ƚŚĞ cooler. ŌĞƌ ĐŽŽŬŝŶŐ ŵĞĂƚ ĂŶĚ ƉŽƵůƚƌǇ ŽŶ ƚŚĞ Őƌŝůů͕ ŬĞĞƉ ŝƚ ŚŽƚ ƵŶƟů ƐĞƌǀ ĞĚ - at 140°F or warmer.

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<ĞĞƉ ŚŽƚ ĨŽŽĚ ŚŽƚ ďǇ ƐĞƫ ŶŐ ŝƚ ƚŽ ƚŚĞ ƐŝĚĞ ŽĨ ƚŚĞ Őƌŝůů ƌĂĐŬ͕ ŶŽƚ directly over the coals where they could overcook.

Source: American Red Cross (www.redcross.org)

Source: U.S. Department of Health & Human Services (www.foodsafety.gov)

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

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ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ (www.cdc.gov) American Red Cross (www.redcross.org) U.S. Department of Health & Human Services (www.foodsafety.org)

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What You Need to Know about

Opioids

pioids include illicit drugs like heroin and licit prescription pain relievers like oxycodone, hydrocodone, codeine, morphine, methadone, fentanyl, and others. Opioids interact with the nervous system to relieve pain. Many users will experience extremely pleasurable effects from them, and risk of addiction.

Update, Facts, and Figures Of the 20.5 million Americans 12 or older who had a substance use disorder in 2015, 2 million involve prescription pain relievers, and 25% of these people are also heroin addicts. Drug overdose is currently the leading cause of accidental death in the United States. About 2/3 of these are from painkillers, and a 1/3 are from heroin. The CDC estimates one in four patients prescribed opioids is currently addicted.

Problems Cause Problems Most people obtain opioid-based prescriptions legitimately from a doctor when they experience moderate to severe pain. As more people have become addicted to opioids, prescriptions have become more difficult to acquire. In April 2017, drugstores nationwide were struggling to supply customers with even codeine-based cough syrup due to a national backorder. Lack of legitimate medication has contributed to increased drug-seeking behaviors by those addicted to pain mediations. Heroin on the streets can be easier and cheaper to buy than prescription pain relievers, and it is often purer. This has led to a severe rise in heroin-related deaths in the U.S., which have tripled in the last six years!

In 2014 and 2015, drug deaths linked to fentanyl were particularly high. (Fentanyl is a powerful synthetic opioid similar to morphine, but is 50 to 100 times more potent!) The current epidemic didn’t start in dark alleys on the wrong side of town, but in well-meaning doctors’ offices. Originally, post-surgical patients or those undergoing cancer treatment were prescribed opioids to help manage moderate to severe pain, the CDC explains. Over time, physicians began writing prescriptions for long term use of these powerful medications for people with problems such as chronic arthritic pain—which started the epidemic. New CDC prescribing guidelines now encourage doctors to prescribe pain medication short term, and to take precautions to prevent patients from abusing medication.

ily. Additionally, some studies show lower income persons experience more pain-related health conditions).

Opioid Addiction Requires Treatment Involve the entire family in learning about addictive disease to prevent enabling. Although addicts must learn to manage their continuing abstinence from opioids and psychoactive drugs (including alcohol) to improve their chances of survival, concerned loved ones without education risk behaving in ways that can provoke relapse.

Do’s and Don’ts

Be sure you understand the long-term effects of using opioids so you can avoid unwittingly getting addicted. Note: If you have a family history of drug/alcohol addiction, consider using a medical doctor who is certified by the American Society of Addiction Medicine (ASAM.org) to manage pain medications if you require them.

• Discuss the long-term effects of opioid use with your doctor.

Signs, Symptoms, and Risk Factors

• Always take prescription medication as it’s prescribed. If you notice a reduced effect, phone your medical doctor. Do not take “just a little bit more.”

Symptoms of addiction include developing tolerance and need for a stronger dose. Physical withdrawal may ensue when stop taking the drug. And some patients also experience more sensitivity to pain than before they took opioids.

• Ask if other medications for pain are available that are less addictive—or ask about nonmedical pain management alternatives. (Not all doctors will initiate such discussions with you.)

• If a family member or friend appears addicted to a pain medication, do not enable him or her with money or by helping him or her obtain prescriptions.

Risk factors for addiction include: • History of mental illness or substance abuse. • Living in a rural area (lack of nonmedical pain management alternatives makes prescription use more likely). • A low income (illicit opioids may be cheaper, and therefore sought more read-

Make the EAP Your First Stop Does your employer sponsor an employee assistance program (EAP)? If so, it is free and confidential. Use it to seek help for yourself or someone you know struggling with any personal problem, including opioid addiction. © WorkExcel.com F157 May be reproduced/distributed/edited. www.bit.ly/more-handouts

May 2017

Health and wellness tips for your work and life presented by The Reschini Group

A Breath of Fresh Air Spring Allergy Alleviation Springtime allergies are an annual nuisance for many people. Mold growth increases due to rain and many plants begin releasing pollen. Likewise, spring-cleaning activities can stir up dust mites. To reduce your allergies, be sure to take the following steps: •

Wash your bedding every week in hot water to help keep pollen under control.

•

Wash your hair before going to bed, since pollen can accumulate in your hair.

•

Wear an inexpensive painter’s mask and gloves when cleaning, vacuuming, or painting to limit dust and chemical inhalation and skin exposure.

•

Vacuum twice a week.

•

Limit the number of throw rugs in your home to reduce dust and mold.

•

Make sure the rugs you have are washable.

•

Change air conditioning and heating air filters often.

This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2017 Zywave, Inc. All rights reserved.

Cigarette smoking is a life-threatening habit, decried by every major health organization across the globe. The tobacco epidemic is so pervasive that the World Health Organization (WHO) supports World No Tobacco Day, held annually on May 31. This day is meant to “demonstrate the threats that the tobacco industry poses to the sustainable development of all countries,” according to the WHO website. The largest threat comes from preventable deaths, with about 6 million people dying each year from tobacco use. Do your part to help curb tobacco consumption with these cessation tips: 

Think of the innumerable benefits to quitting, like saving more money, lowering you cancer risks, and feeling healthier overall.

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Put other things in your mouth instead of cigarettes. Try carrots, pickles, sunflower seeds, apples, raisins, or sugar-free gum.

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Think about when you smoke and why you smoke - keep track of when you light up. Identifying your triggers can help you prepare to quit.

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If you are using medication to help you quit, make sure to follow the instructions carefully.

Quitting smoking is not easy. Talk to your doctor, friends, and family to develop a support network for the journey. The sooner you begin, the sooner you can quit for good.

REFRESHING WATERMELON SALAD 1 cup fresh spring greens

One in every 5 American workers is over 65, and by 2020, 1 in 4 American workers will be over 55, according to the U.S. Bureau of Labor Statistics.

1 cup fresh cilantro 1 cup fresh watermelon (cubed) ½ cup red grapes (halved)

As the average lifespan increases, people will likely be working beyond the typical retirement age. This means it is critical to stay healthy throughout your life.

¼ cup walnuts (chopped) ¼ cup feta cheese

If you are over the age of 50, consider being screened for the following life-threatening conditions:

PREPARATIONS Using a large salad bowl, toss all the ingredients together. Enjoy!

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Makes: 4 servings Nutritional Information (per serving) Total Calories

215

Total Fat

11 g

Protein

Carbohydrates

27 g

Dietary Fiber

Saturated Fat

Sodium

281 mg

Age Well in the Workplace

Colorectal cancer Diabetes High blood pressure High cholesterol Obesity

Likewise, if you are over the age of 60, consider being immunized annually for the flu, shingles, and pneumonia. Prioritizing health now will allow you to live a longer, healthier life well into retirement.

Source: USDA

Sleep Productivity and You Sleepless in America

ired? Welcome to the club. A recent study from the Centers for Disease Control and Prevention finds that almost onethird of American adults get less than seven hours of sleep per night. Despite all the talk of “work-life balance,” for many of us the easiest thing to ditch when our schedules start bursting at the seams with family and work-related responsibilities is sleep.

When you take these factors into consideration, it’s easy to see how skimping on your shut-eye is the last thing you want to do. Your best, most productive work almost always comes when you’re well rested.

The Power of Napping

Keys to a Good Night’s Rest

• Maintain a regular sleep schedule. In-

Burning the Midnight Oil

ecause our culture encourages a fastpaced lifestyle, it seems natural that getting more done sometimes requires giving up some time in the sack. And if the trade-off is a bit of bleary-eyed morning grumpiness, then we’ll happily take it. Here’s why that attitude is counterproductive—multiple studies show that you’re actually less productive when you aren’t getting enough sleep. In fact, sleeping more may actually help you get more done during the day.

Your Productivity Wake-up Call

ccording to experts, adults need between seven and nine hours of sleep per night. Skipping even an hour of needed rest can carry significant costs, including:

• • • • • • • • • • •

Poor judgment Difficulty learning and retaining information Difficulty processing complex information Delayed reaction time Irritability Impatience Negativity Fatigue Decreased concentration Diminished self-control Poor reflexes

• • • • •

• •

stead of sleeping in on weekends to compensate for lost sleep, try going to bed an hour or two earlier at night and keeping this schedule all week long. Use your bed only for sleeping. This will help train your body to fall asleep quickly when you tuck in for the night. Keep your room dark. Don’t exercise too close to bedtime. The resulting endorphin release will energize you and keep you awake. Use “white noise” such as a fan to dampen outside noise. Lower the thermostat. Studies show that a cooler temperature helps create more restful sleep. Go as low as you can while still remaining comfortable. Avoid caffeine in the evening. Half the caffeine you consume will still be in your body six hours later. Don’t use alcohol to excess. Having a few drinks may help you go to sleep, but it will also disrupt your sleep cycle, leaving you tired in the morning. Invest in a good mattress. Mattresses stop offering the right amount of support after about ten years. Shut out negativity. If television news causes you stress and worry, then skip that late newscast and do something that relaxes you instead.

hen all else fails, grab a pillow and snooze a bit during the day. Recent studies suggest that a nap as short as just ten minutes can boost mental alertness and productivity for hours. Don’t buy into the idea that napping is lazy. Cultures all over the world build nap time right into their workdays. Famous nap takers include Albert Einstein, Winston Churchill, and Johannes Brahms.

Beating the Busy Bug

he most common excuse people give for not getting enough sleep is that they’re simply too busy. Here’s the bottom line: You simply can’t live a rich, happy, and productive life when you’re stumbling around like a zombie due to lack of sleep. If the daily grind is overwhelming your schedule, it’s time to start eliminating all but your highest priorities and obligations and carving out some extra time for a good night’s rest. Start small and try going to bed ten minutes earlier each night until you’re getting a full eight hours of sleep. Once you get there, maintain this schedule for a week and take note of the difference in your mood, energy level, and productivity. Chances are, you’ll feel like a new person.

F138

Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group

SURVIVING THE SUMMER HEAT Feeling thirsty means that your body is on the road to becoming dehydrated - so don’t wait until you are thirsty, especially if working or exercising outside in extreme heat.

Summer heat can be more than uncomfortable - it can be a threat to your health, especially for older adults and children. Whatever your age, don’t let the summer heat get the best of you. Heat Exhaustion Heat exhaustion occurs when a person cannot sweat enough to cool the body, usually the result of not drinking enough fluids during hot weather. It generally develops when a person is playing, working, or exercising outside in extreme heat. Symptoms include: • Dizziness, weakness, nausea, headache, and vomiting • Blurry vision • Body temperature rising to 101°F • Sweaty skin • Feeling hot and thirsty • Difficulty speaking A person suffering from heat exhaustion must move to a cool place and drink plenty of water. Heat Stroke Heat stroke is the result of untreated heat exhaustion. Symptoms include: • Sweating • Unawareness of heat and thirst • Body temperature rising rapidly to above 101°F

• Confusion or delirium • Loss of consciousness or seizure Heat stroke is a serious medical emergency that must be treated quickly by a trained professional. Until help arrives, cool the person down by placing ice on the neck, armpits, and groin. If the person is awake and able to swallow, give him or her fluids. Tips for Staying Cool Below are some tips for staying safe in the heat: • Drink plenty of water - In hot weather, drink enough to quench your thirst. The average adult needs eight 8-ounce glasses of water a day - more during heat spells. • Dress for the weather - When outside, wear lightweight clothing made of natural fabrics and a well-ventilated hat. • Stay inside if possible - Do errands and outside chores early or late in the day. • Eat light - Replace heavy or hot meals with lighter, refreshing foods. •

Think cool! - Take a cool shower or apply a cold compress to your pulse points. Or try spending time indoors at an air-conditioned mall or movie theater.

The Citadel Heart of Learning Award is a nationally-recognized program through Citadel Banking and the Chester County Intermediate Unit. The award is designed to honor and thank Chester County’s teachers while raising awareness of the impact on students, families, and the entire community.

On March 24, 2017 Citadel representatives awarded East Vincent Elementary School teacher, Ms. Carrie Mitton, the Citadel Heart of Learning Finalist Award for Owen J. Roberts School District. Ms. Mitton will receive a $500 award to purchase supplies or other items for her classroom. Nominations for Ms. Mitton described a dedicated, energetic, and encouraging teacher, “born to teach”. One nomination read, “We want the school to know what a treasure you have in this teacher as an instructor and within the district.” On May 9, 2017, finalists from all school districts in Chester County will gather at the award banquet for final awards.

Congratulations to the following Owen J. Roberts School District staff members who were nominees:

Use the link below for more information:

Chick-fil-A Tray Fundraiser May 6th

Star Wars Ice Cream Scoop Night to benefit Relay for Life of Pottstown North Coventry Cancer Busters & Fight On Makenna Thursday, May the 4th 6-8PM Star Wars Costumes & Cameras Welcome!

Coventry Parlor at Laurel Locks 653 Laurelwood Rd, Pottstown, PA 19465

THE Y AND OWEN J. ROBERTS SCHOOL DISTRICT

FREE ONE DAY FAMILY GUEST PASS OWEN J. ROBERTS SCHOOL DISTRICT EMPLOYEES Present this pass to the Welcome Center at any Philadelphia Freedom Valley YMCA branch to try the Y for a DAY between APRIL 1 – APRIL 30, 2017

ZUMBA  PILATES  YOGA  WELLNESS CENTER PERSONAL TRAINING  FREE BABYSITTING INDOOR/OUTDOOR POOLS  AND MORE Valid for a one day family pass at any branch of the Philadelphia Freedom Valley YMCA. Limit one per family. Must be redeemed between 4/1/17-4/30/17. This coupon has no monetary value.

For Membership Only – Use Code [Guest Passes – Corporate]

THE Y AND OWEN J. ROBERTS SCHOOL DISTRICT

 Pay no joiner fee for any membership – up to $150 value!  Receive 10% off monthly membership fees for new and existing members.

A Place to Belong Access 16 Philadelphia Freedom Valley YMCA locations and no contracts to sign!

Here’s How to Join Visit any YMCAs listed on the back or visit your home branch, then verify employment with a company ID or current paystub.