August 2017
What’s Inside LIFE
Healthy You! Frontline Employee Wellness Newsletter
CULTURE and EVENTS
Important 2017 District Dates Fall Band Preview Flyer (tonight!) EF Consignment Sale Flyer MPO Yard Sale Flyer YMCA Employee Offer Vitamix Newsletter/Offer JoAnn Fabric Employee Discount
August 2017 THIS EDITION FEATURES:
DON’T JUST DO IT!
ENJOY IT.
F E O H: P I REC MONT THE NY
O LEM ITE WH OA IN QU
The Power of Self-reflection Four Financial Decisions You Won’t Regret
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DON’T JUST DO IT!
ENJOY IT. No one wants to be pushed all the time: Stand! Stretch! Walk! Jog! Faster! Life has enough demands. We all have enough “to-do’s” on our list to get through. Why not try a new perspective on exercise and take the time to do something that makes you feel good? Here are some activities to try: • Swimming in the crisp, cool water on a very hot day • Walking in the woods, feeling the breeze in your hair, and listening to the wind whistle through the leaves • Riding a bike down your favorite street and admiring the details that you miss when you rush by in a car Exercise shouldn’t be something you push yourself to get through every day. Choosing activities that bring the most enjoyable moments will pull you back time and again. Allow yourself to enjoy the things in life worth getting off the couch for and activity will become part of your passion.
Recipe of the Month: Lemony White Quinoa Ingredients: 1 cup white quinoa 2 cups water 1 lemon
1 tablespoon fresh flat-leaf parsley, chopped Pinch salt
1 tablespoon olive oil
Instructions: Peel lemon (careful to avoid any of the white area) and slice rind into four pieces. Add water, lemon peels, and quinoa to a medium saucepan. Bring to a boil, then lower heat to a simmer. Cover pot for 15 minutes or until most of the liquid is absorbed. Remove lemon rind and fluff quinoa with fork. Add olive oil, parsley, and salt. Mix gently and serve. Add a piece of salmon or chicken for more protein.
Flavor Factor Healthy foods don’t have to be exotic, complicated, or Instagram-worthy. Here are a few simple, healthy ingredients that add flavor without breaking the bank: Lemon and olive oil • Squeeze lemon juice onto fresh greens with a tablespoon of olive oil for a sensational salad. • Peel lemon rind to boil with quinoa for a zesty flavor. When the quinoa is done, remove the rind, drizzle with olive oil, and fluff with fork. • Combine the juice, rind, and oil for an easy, tangy meat marinade. Fresh herbs • Flat-leaf parsley has a clean flavor and pairs well with lemon. Remove leaves from stems and chop to add to pasta, eggs, salads, potatoes, and meats. • Scallions or green onions add a bit of texture, color, and flavor. Cut crosswise into sections and garnish salads and salsas, add or scramble in to eggs. • Add fresh basil to your red sauce at the end of cooking for maximum flavor. Snip and add to pastas, salads, and homemade pizza. Spices and seasonings • Black peppercorn, freshly ground, perks up any finished dish. • Crushed red pepper flakes add sharp flavor without overpowering your palate. • Garlic, whether freshly peeled, minced, or powdered enhances almost anything.
Banish the Binge Getting healthy doesn’t happen overnight, and extreme diet and exercise regimens never seem to last. So if you’re looking to make over your lifestyle, try starting small. Small changes add up quickly, and, they’re easier to sustain. 1. S low down. It takes time for the brain to realize we are full. Eating slowly can help the mind catch up to the stomach. 2. S avor the flavor. Nothing tastes as good as the first bite. Pay mindful attention while chewing each bite. 3. P ick stomach-satisfying foods that have high fiber, protein, or water content to help fill you up without loading up on calories.
The Power of Self-reflection Do you ever feel like you’re watching a movie of your life? If so, do you ever fall asleep during a boring scene and then wake up somewhere in the second half, confused as to what you missed? If you feel caught up in a routine that seems to blend each day into the next, it’s important to find time to pause and reflect inward. Self-reflection isn’t selfish — it’s nourishing your emotional self so that you can live a more satisfying and fulfilling life. If you feel out of touch with your life, set aside a few minutes (now is a good time!) to ask yourself these four questions: 1. What are my core values? 2. Am I using my time wisely? 3. Am I taking anything for granted? 4. Is my outlook generally positive? If your answers reveal that your life has gotten off track, ask yourself what you can do to re-align with your dreams and aspirations.
Get Your (Circadian) Rhythm Back The late-setting summer sun causes some of us to sleep later in the mornings. This, in turn, can throw off your sleep cycle. But with some small changes, you can re-tune your internal clock (also called your circadian rhythm) to get better rest. Try a few of these simple adjustments to your daily routine: 1. G radually go to bed earlier. If you’re used to going to bed at 11, changing to a 9:30 bedtime is too much of a leap. Start winding down at 10:45 the first few nights, then go to bed at 10:30 and keep adjusting by 15 minute increments until you hit your ideal bedtime. 2. T urn it all off. This goes for lights, TV, phones, and tablets. Shutting down the stimulating electronics will help you clear your mind. 3. Open the curtains. Expose yourself to sun first thing in the morning to help you wake up. Let the natural light in your bedroom or step outside to help jumpstart and wake your brain. Just as your sleep cycle can get thrown off its normal rhythm, a new routine can get you back on schedule.
Morning Rituals to Improve Your Life • Drink a glass of water (while making coffee). • Eat a healthy breakfast.
• Expose yourself to natural light. • Stretch or exercise, even for just a few minutes.
Four Financial Decisions You Won’t Regret Impulse purchases can feel good, but buyer’s remorse is never enjoyable. Spending money can be stressful or exhilarating, with feelings of joyful anticipation or fearful foreboding. Here are four financial decisions that you’ll never regret: 1. Save for an emergency. Having money available for life’s unexpected fallouts can bring a sense of comfort and relieve anxiety. 2. Have a financial plan. This can mean living on budget, contributing to a retirement account, or investing. Whatever route you take, make educated decisions and focus on long-term goals. 3. Take your time making big decisions. Always take the time to think through financial decisions. Talk to a professional if you need to. 4. Be generous. Giving to those in need can be very fulfilling. When donating to non-profits, check out a charity’s ratings to make sure it’s legitimate. Guidestar, CharityWatch, and Charity Navigator are a few websites that are helpful.
Monthly Quiz: 1. Which financial decision are you unlikely to regret? a. Rushing to put an offer on a house b. Impulse-buying a new wardrobe c. Not researching a charity d. Saving for an emergency
2. What's the best way to get back on your sleep schedule? a. Gradually shift your schedule with small steps. b. Use your tablet in bed. c. Stick to rigid rules. d. Eat a big dinner.
3. Which tactic can help prevent overeating? a. Drink more water. b. Eat more slowly. c. Never eat alone. d. Don’t order an appetizer.
ANSWERS: 1.) d
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.
August 2017
Wellness, Productivity, and You!
Quest Employee Assistance Program
Weight Gain and Heart Health
Detachment: The Decision to Let Go
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re you facing the loss of a close relationship, deciding it’s now time to let go and end the pain and conflict associated with it? You may want to consider counseling support for this journey. The challenge of ending an unhealthy or toxic relationship often includes a cycle of holding on, letting go, retrieval, and the hope of one last try, followed by an even bigger letdown. You may face grief-like reactions such as denial, anger, and depression before acceptance. Counseling can help you weather this storm, help keep you grounded, and challenge you to find the healthier path you really want.
odest weight gains can cause dangerous changes to the heart, but small amounts of weight loss can improve the heart’s condition, say researchers at UT Southwestern Medical Center. The study found that increasing your weight by as little as 5 percent can result in a remodeling of the heart. That’s the equivalent of a 6.5-pound gain for a 130-pound woman or about a 7.5-pound gain for a 150-pound man. Caution: Although it is important to understand the impact of weight gain on the heart, attempting to lose weight in unhealthy ways can have an even worse effect. For example, eating disorders are a known cause of heart valve damage. Source: www.utsouthwestern.edu [Search: “small weight gain bad”]
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What Willingness to Learn Says about You
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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
ou may have hard-fought education and training in one area of work, but if you are not communicating a strong sense of willingness to learn new skills, you may be overlooking opportunities and a critical way to engage with your employer in the modern era. Willingness and a desire to learn demonstrate your motivation for personal improvement and achievement. Your willingness and desire to learn a soft skill employers value says a lot about you. Employers look for potential, capability, and the ability to withstand change. Desire for a new challenge communicates it all.
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.
August 2017 FrontLine Employee
Parenting Against Fake IDs
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esearch shows between 12 percent and 32 percent of college freshmen and sophomores own fake IDs. Those with Greek membership have the highest use of fake IDs. A direct correlation exists between young adults with fake IDs and the likelihood of binge drinking and getting arrested. If you are a parent offering guidance to your student heading off to college, these tips on a firm discussion centered on disapproval may be helpful: 1) Read the sourced information below. Links to similar studies are also there. Equip yourself with facts about the hazardous practice of purchasing a fake ID. 2) Understand the laws in the state, the rules, and the penalties on the college campus where your student is attending. 3) Do not think that your parental insistence against purchasing a fake ID will fall on deaf ears. Research shows that teens listen to parents more than the parents realize, and they follow parental demands far more than expected, despite how it may appear. 4) Follow the money. If you’re helping with expenses, you have the right to know where the money has gone. 5) Don’t be afraid to keep tabs on your child. Over time, troubled kids will find other friends who don’t have so much parental involvement. 6) Don’t turn a blind eye to underage drinking. Under age 21, it is an illegal activity. Source: https://www.ncbi.nlm.nih.gov [Search PMC2711502]
Creating a Life Plan
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our life will happen one way or another, so it’s a good idea to take charge of its direction, and a life plan is the way to do it. Thousands of books discuss how to create a life plan. No matter your age, the purpose of a life plan is to capitalize on opportunities and avoid regrets. A life plan can be written for a month at a time or drafted to incorporate many years. Life plans help you maximize and prioritize possibilities, and they separate the possible from the improbable. (You probably don’t have the resources to visit the moon someday, so a plan will keep you pursuing dreams that are still realistic.) The future is coming, and with it the realities you will face. A plan can help you navigate these challenges with your happiness remaining intact. So, where are you heading?
Best Back-to-School Tips
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etting kids back to school and on a new schedule can be a tug of war without a little preparation. Here are four tips that stand the test of time: 1) For the nervous youngster facing a new school or grade, walk through the schedule one week before school begins, visit classrooms, and get a lay of the land to reduce anxiety. 2) If the school offers a pre-start, back-to-school night, attend it. 3) Beginning a week before the start of school, test sleeping routines by having everyone in the family practice going to bed and getting up at the expected hour. 4) Create a chart or to-do list of both the morning and the evening routines so young ones grasp the importance of self-management and independence.
Tips for Better Mental Hygiene
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ental hygiene is the practice of using techniques, strategies, and good thinking habits to help prevent harm to mental health and maximize a positive outlook for your life. Mental hygiene is more than practicing positive thinking, just like oral hygiene is more than brushing your teeth. Personal problems that linger despite attempts to resolve them are an opportunity to use professional counselors or helpful resources to examine goals, relationship stress, selftalk patterns, diet, sleep, and conflict resolution or stress management strategies. And the benefit of professional help is always learning more about mental hygiene going forward to prevent similar or related problems. Don’t struggle with lingering problems. Instead, take a path of discovery where solutions are accompanied by new ways of applying good mental hygiene needed to overcome roadblocks, fears, and frustrations in your pursuit of happiness.
The Beacon t ĞůůŶĞƐƐ ĚŝƟŽŶ - August 2017 ^Ăůƚ ZĞĚƵĐƟŽŶ ^Ăůƚ ĐŽŶƐƵŵƉƟŽŶ Ăƚ ŚŽŵĞ ĐĂŶ ďĞ ƌĞĚƵĐĞĚ ďLJ͗ /ŶĐƌĞĂƐŝŶŐ ƉƌŽĚƵĐƟŽŶ ŽĨ ŵŽƌĞ ĂŶĚ ŵŽƌĞ ƉƌŽĐĞƐƐĞĚ ĨŽŽĚƐ͕ ƌĂƉŝĚ ƵƌďĂŶŝnjĂƟŽŶ͕ ĂŶĚ ĐŚĂŶŐŝŶŐ ůŝĨĞƐƚLJůĞƐ ĂƌĞ ƚƌĂŶƐĨŽƌŵŝŶŐ ĚŝĞƚĂƌLJ ŶŽƚ ĂĚĚŝŶŐ ƐĂůƚ ĚƵƌŝŶŐ ƚŚĞ ƉƌĞƉĂƌĂƟŽŶ ŽĨ ĨŽŽĚ͖ ƉĂƩ ĞƌŶƐ͘ , ŝŐŚůLJ ƉƌŽĐĞƐƐĞĚ ĨŽŽĚƐ ĂƌĞ ŝŶĐƌĞĂƐŝŶŐ ŝŶ Ăǀ ĂŝůĂďŝůŝƚLJ ĂŶĚ not having a salt shaker on the table; becoming more affordable. People around the world are consuming more energy-dense foods that are high in saturated fats, trans fats, ůŝŵŝƟŶŐ ƚŚĞ ĐŽŶƐƵŵƉƟŽŶ ŽĨ ƐĂůƚLJ ƐŶĂĐŬƐ͖ sugars, and salt. Salt is the primary source of sodium and increased ĐŽŶƐƵŵƉƟŽŶ ŽĨ ƐŽĚŝƵŵ ŝƐ ĂƐƐŽĐŝĂƚĞĚ ǁ ŝƚŚ ŚLJƉĞƌƚĞŶƐŝŽŶ ĂŶĚ ŝŶĐƌĞĂƐĞĚ choosing products with lower sodium content. risk of heart disease and stroke. Key Facts ƚ ƚŚĞ ƐĂŵĞ ƟŵĞ͕ ĂƐ ƚŚĞŝƌ ĞĂƟŶŐ ƉĂƩ ĞƌŶƐ ƐŚŝŌ͕ ƉĞŽƉůĞ ĂƌĞ ĐŽŶƐƵŵŝŶŐ , ŝŐŚ ƐŽĚŝƵŵ ĐŽŶƐƵŵƉƟŽŶ ĂŶĚ ŝŶƐƵĸ ĐŝĞŶƚ ƉŽƚĂƐƐŝƵŵ ŝŶƚĂŬĞ less fruit, vegetables, and dietary fiber (such as whole grains), that are contribute to high blood pressure and increase the risk of heart key components of a healthy diet. Fruits and vegetables contain disease and stroke. potassium, which contributes to reduce blood pressure. The main source of sodium in our diet is salt, although it can Salt in the diet can come from processed foods, either because they come from sodium glutamate, used as a condiment in many ĂƌĞ ƉĂƌƟĐƵůĂƌůLJ ŚŝŐŚ ŝŶ ƐĂůƚ ;ƐƵĐŚ ĂƐ ƌĞĂĚLJ ŵĞĂůƐ͕ ƉƌŽĐĞƐƐĞĚ ŵĞĂƚƐ͕ parts of the world. cheese, salty snack foods, and instant noodles, among others) or because they are consumed frequently in large amounts (such as bread and processed cereal products). Salt is also added to food during cooking (bouillon and stock cubes) or at the table (soy sauce, fish sauce, and table salt). , Žǁ Ğǀ Ğƌ͕ ƐŽŵĞ ŵĂŶƵĨĂĐƚƵƌĞƌƐ ĂƌĞ ƌĞĨŽƌŵƵůĂƟŶŐ ƌĞĐŝƉĞƐ ƚŽ ƌĞĚƵĐĞ the salt content of their products and consumers should read food labels and choose products low in sodium. ZĞĐŽŵŵĞŶĚĂƟŽŶƐ ĨŽƌ ^Ăůƚ ZĞĚƵĐƟŽŶ
&Žƌ ĂĚƵůƚƐ͗ t ŽƌůĚ , ĞĂůƚŚ K ƌŐĂŶŝnjĂƟŽŶ ;t , K Ϳ ƌĞĐŽŵŵĞŶĚƐ ƚŚĂƚ adults consume less than 5 g (under a teaspoon) of salt per day. For children: WHO recommends that the recommended maximum intake of salt for adults be adjusted downward for children aged two to 15 years based on their energy ƌĞƋƵŝƌĞŵĞŶƚƐ ƌĞůĂƟǀ Ğ ƚŽ ƚŚŽƐĞ ŽĨ ĂĚƵůƚƐ͘ ůů ƐĂůƚ ƚŚĂƚ ŝƐ ĐŽŶƐƵŵĞĚ ƐŚŽƵůĚ ďĞ ŝŽĚŝnjĞĚ ;ĨŽƌƟĮ ĞĚ ǁ ŝƚŚ ŝŽĚŝŶĞͿ͕ ǁ ŚŝĐŚ ŝƐ ĞƐƐĞŶƟĂů ĨŽƌ ŚĞĂůƚŚLJ ďƌĂŝŶ ĚĞǀ ĞůŽƉŵĞŶƚ ŝŶ ƚŚĞ fetus and LJŽƵŶŐ ĐŚŝůĚ ĂŶĚ ŽƉƟŵŝnjŝŶŐ ƉĞŽƉůĞ͛ Ɛ ŵĞŶƚĂů ĨƵŶĐƟŽŶ ŝŶ ŐĞŶĞƌĂů͘ App of the Month - FREELETICS >ŽŽŬŝŶŐ ĨŽƌ ďŽĚLJǁ ĞŝŐŚƚ ǁ ŽƌŬŽƵƚƐ͍ &ƌĞĞůĞƟĐƐ ŚĂƐ more than 900 that last anywhere from 10 to 30 minutes. Whether you choose to work out in the kitchen, on the subway, or in your office, you can ƌĞůLJ ŽŶ &ƌĞĞůĞƟĐƐ ƚŽ ĚĞůŝǀ Ğƌ Ă ŐƌĞĂƚ ǁ ŽƌŬŽƵƚ ĨŽƌ LJŽƵƌ fitness level. This app is available for free on iPhone and Android devices.
Most people consume too much salt - on average 9–12 grams per day, around twice the recommended level of intake.
Salt intake of less than 5 grams per day for adults helps to reduce blood pressure and risk of cardiovascular disease, stroke, ĂŶĚ ĐŽƌŽŶĂƌLJ ŚĞĂƌƚ ĂƩ ĂĐŬ͘ dŚĞ ƉƌŝŶĐŝƉĂů ďĞŶĞĮ ƚ ŽĨ ůŽǁ ĞƌŝŶŐ ƐĂůƚ ŝŶƚĂŬĞ ŝƐ Ă ĐŽƌƌĞƐƉŽŶĚŝŶŐ ƌĞĚƵĐƟŽŶ ŝŶ ŚŝŐŚ ďůŽŽĚ ƉƌĞƐƐƵƌĞ͘
Ŷ ĞƐƟŵĂƚĞĚ Ϯ͘ ϱ ŵŝůůŝŽŶ ĚĞĂƚŚƐ ĐŽƵůĚ ďĞ ƉƌĞǀ ĞŶƚĞĚ ĞĂĐŚ LJĞĂƌ ŝĨ ƐĂůƚ ĐŽŶƐƵŵƉƟŽŶ ǁ ĞƌĞ ƌĞĚƵĐĞĚ ƚŽ ƚŚĞ ƌĞĐŽŵŵĞŶĚĞĚ ůĞǀ Ğů͘
^ŽƵƌĐĞ͗ t ŽƌůĚ , ĞĂůƚŚ K ƌŐĂŶŝnjĂƟŽŶ ;ǁ ǁ ǁ ͘ ǁ ŚŽ͘ ŝŶƚͿ
Recipe of the Month - Banana Custard Scrunch Ingredients
E ƵƚƌŝƟŽŶ ;ƉĞƌ ƐĞƌǀ ŝŶŐͿ
Makes 4 servings
1 cup plain yogurt 3/4 cup prepared vanilla pudding 3/4 cup rolled oats 2 tbsp. honey 3 small bananas, sliced
Calories - 267 kcal Fat - 5.4 g Carbs - 51.8 g Protein - 5.8 g Cholesterol - 9 mg Sodium - 110 mg
ŝƌĞĐƟŽŶƐ 1. /Ŷ Ă ƐŵĂůů ďŽǁ ů͕ ƐƟƌ ƚŽŐĞƚŚĞƌ yogurt and vanilla pudding. Set aside.
2. Heat a dry skillet over medium heat. Measure in the oats, and toast for about ϭ ŵŝŶƵƚĞ͕ ƵŶƟů ŚŽƚ͘ ƌŝnjnjůĞ ŚŽŶĞLJ Žǀ Ğƌ ƚŚĞ ŽĂƚƐ͕ ĂŶĚ ĐŽŶƟŶƵĞ ƚŽ ƐƟƌ Žǀ Ğƌ ŵĞĚŝƵŵ ŚĞĂƚ ƵŶƟů ƚŚĞ ŽĂƚƐ ĂƌĞ ĐƌŝƐƉLJ Ăƚ ƚŚĞ ĞĚŐĞƐ͘ 3. ZĞŵŽǀ Ğ ƚŚĞ ŽĂƚƐ ĨƌŽŵ ƚŚĞ ŚĞĂƚ͕ ĂŶĚ ƐƉŽŽŶ ŵŽƐƚ ŽĨ ƚŚĞŵ ŝŶƚŽ ƚŚĞ ďŽƩ Žŵ ŽĨ ϰ glasses or small bowls. Reserve the rest for topping. Using about half of the banana slices, place a layer of sliced bananas over the oats in each glass or bowl. Pour custard over the banana slices. Top with the rest of the banana slices, and sprinkle with the rest of the toasted oats.
NAVIGATING YOUR SUCCESS
Fiber Up, Slim Down
ZĞĐŽŐŶŝnjŝŶŐ ĂŶĚ dƌĞĂƟŶŐ LJĞ /ŶũƵƌŝĞƐ
>ŽƐŝŶŐ ǁ ĞŝŐŚƚ ĐĂŶ ďĞ Ă ĨƌƵƐƚƌĂƟŶŐ ĞdžƉĞƌŝĞŶĐĞ ŝĨ LJŽƵ ĨĞĞů ŚƵŶŐƌLJ Ăůů ƚŚĞ ƟŵĞ͘ ŝĚ LJŽƵ ŬŶŽǁ LJŽƵ ĐĂŶ ĐƵƌď LJŽƵƌ ĂƉƉĞƟƚĞ — and your ĨƌƵƐƚƌĂƟŽŶ ǁ ŝƚŚ ǁ ĞŝŐŚƚ-loss efforts — by increasing the amount of fiber you eat? High-fiber foods may help you lose weight by helping you feel full on fewer calories. A healthy diet of lower-calorie foods and regular ƉŚLJƐŝĐĂů ĂĐƟǀ ŝƚLJ ŝƐ LJŽƵƌ ďĞƐƚ ƐƚƌĂƚĞŐLJ ĨŽƌ ĂĐŚŝĞǀ ŝŶŐ Ă ŚĞĂůƚŚLJ ǁ ĞŝŐŚƚ – and maintaining it. dŚĞ ^ĐŽŽƉ ŽŶ , ƵŶŐĞƌ ĂŶĚ ^ĂƟƐĨĂĐƟŽŶ
A serious eye injury is not always immediately obvious. Delaying ŵĞĚŝĐĂů ĂƩ ĞŶƟŽŶ ĐĂŶ ĐĂƵƐĞ ƚŚĞ ĚĂŵĂŐĞĚ ĂƌĞĂƐ ƚŽ ǁ ŽƌƐĞŶ ĂŶĚ could result in permanent vision loss or blindness. Because eye injuries can cause serious vision loss, it’s important to be able to recognize an injury and appropriately respond to it. K E K d ĂƩ ĞŵƉƚ ƚŽ ƚƌĞĂƚ Ă ƐĞƌŝŽƵƐ ĞLJĞ ŝŶũƵƌLJ LJŽƵƌƐĞůĨ͘ How to Recognize an Eye Injury
How full you feel depends on several factors:
When an eye injury does occur, have an ophthalmologist or other medical doctor examine the eye as soon as possible, even if the injury seems minor at first.
/Ĩ LJŽƵ ŶŽƟĐĞ ĂŶLJ ŽĨ ƚŚĞƐĞ ƐŝŐŶƐ ŝŶ LJŽƵƌƐĞůĨ Žƌ ƐŽŵĞŽŶĞ ĞůƐĞ͕ ŐĞƚ medical help right away.
, Žǁ ŽŌĞŶ LJŽƵ ĞĂƚ How much you eat What type of food you choose When your brain tells your body that it’s had enough food.
Why Fiber? High-Į ďĞƌ ĨŽŽĚƐ ŽŌĞŶ ƌĞƋƵŝƌĞ ŵŽƌĞ ĐŚĞǁ ŝŶŐ ĂŶĚ ŵĂLJ ƚĂŬĞ ůŽŶŐĞƌ for your stomach to digest. This can help your body recognize that ŝƚ ŝƐ ĨƵůů͕ ďĞĨŽƌĞ LJŽƵ ƐƚĂƌƚ ĞĂƟŶŐ ŵŽƌĞ ĨŽŽĚ͘ ŝĞƚƐ ƌŝĐŚ ŝŶ ǁ ŚŽůĞ ŐƌĂŝŶƐ ĂŶĚ Į ďĞƌ ŚĂǀ Ğ ďĞĞŶ ĂƐƐŽĐŝĂƚĞĚ ǁ ŝƚŚ ďĞƩ Ğƌ ƋƵĂůŝƚLJ ĚŝĞƚƐ ĂŶĚ decreased risk of cardiovascular disease. Finding Fiber — Get the Skinny Fruits, vegetables, beans, whole grains, and leafy greens are some of your best bets for higher-Į ďĞƌ ĨŽŽĚƐ͘ ĂƟŶŐ Ă ǀ ĂƌŝĞƚLJ ŽĨ ĨƌƵŝƚƐ and vegetables may help you control your weight, cholesterol, and ďůŽŽĚ ĐŚŽůĞƐƚĞƌŽů͘ dŚĞ ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ ƌĞĐŽŵŵĞŶĚƐ ĞĂƟŶŐ Ă ĚŝĞƚ ƌŝĐŚ ŝŶ ĨƌƵŝƚƐ͕ ǀ ĞŐĞƚĂďůĞƐ͕ ĂŶĚ ǁ ŚŽůĞ ŐƌĂŝŶƐ͘ This or That? Consider these two lunch choices. One: a fried chicken sandwich on white bread with a shake. And two: a turkey and veggie sandwich on whole-grain bread with a blended fruit smoothie. t ŚŝĐŚ ŝƐ ŚĞĂůƚŚŝĞƌ ĂŶĚ ďĞƩ Ğƌ ĨŽƌ ǁ ĞŝŐŚƚ ůŽƐƐ͍ dŚĞ ƚƵƌŬĞLJ ƐĂŶĚǁ ŝĐŚ and the smoothie are – and they prove you don’t have to sacrifice taste when you eat healthier. ĞƩ Ğƌ ĐŚŽŝĐĞƐ ŵĂĚĞ ĐŽŶƐŝƐƚĞŶƚůLJ Žǀ Ğƌ ƟŵĞ ĐĂŶ ůŽǁ Ğƌ LJŽƵƌ ǁ ĞŝŐŚƚ ĂŶĚ ŝŵƉƌŽǀ Ğ LJŽƵƌ ŚĞĂůƚŚ͘
The person has obvious pain or trouble seeing. The person has a cut or torn eyelid. One eye does not move as well as the other. K ŶĞ ĞLJĞ ƐƟĐŬƐ ŽƵƚ ĐŽŵƉĂƌĞĚ ƚŽ ƚŚĞ ŽƚŚĞƌ͘ The eye has an unusual pupil size or shape. There is blood in the clear part of the eye. The person has something in the eye or under the eyelid that can't be easily removed.
What to do for an Eye Injury For all eye injuries:
DO NOT touch, rub, or apply pressure to the eye. DO NOT try to remove the object stuck in the eye. Ž E K d ĂƉƉůLJ ŽŝŶƚŵĞŶƚ Žƌ ŵĞĚŝĐĂƟŽŶ ƚŽ ƚŚĞ ĞLJĞ͘ See a doctor as soon as possible, preferably an ophthalmologist.
/ƚ ŝƐ ŝŵƉŽƌƚĂŶƚ ƚŽ ƐĞĞŬ ŵĞĚŝĐĂů ĂƩ ĞŶƟŽŶ ĂƐ ƐŽŽŶ ĂƐ ƐLJŵƉƚŽŵƐ ŽĨ injury occur to help prevent vision loss or permanent damage to your eye(s). Source: American Academy of Ophthalmology (www.aao.org)
^ŽƵƌĐĞ͗ ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ ;ǁ ǁ ǁ ͘ ŚĞĂƌƚ͘ ŽƌŐͿ
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
American Academy of Opthalmology (www.aao.org) ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ (www.heart.org) t ŽƌůĚ , ĞĂůƚŚ K ƌŐĂŶŝnjĂƟŽŶ (www.who.int)
www.reschini.com
District Events SEPTEMBER Ed Foundation Consignment Sale Sept. 9 MPO sale Sept. 9 EF Fall Event Sept. 23 OCTOBER Make a Difference Food Drive Oct. 3-27 Cavalcade Oct. 7 Pink Out Football Game Oct. 20 Homecoming Weekend Oct. 20-21 Red Ribbon Week Oct. 23-31 Make a Difference Collection Oct. 27 REA Safe Trick or Treat Night Oct. 26 NOVEMBER Run101 Event Nov. 4 OJRHS Veteran’s Day Celebration Nov. 10 MS Night of the Arts Nov 21 American Education Week Nov. 13-17 DECEMBER OJRHS Senior Citizen Concert & Tea Dec. 11
OJR MARCHING BAND 2017 FALL PREVIEW ** RESCHEDULED ** Wednesday, August 23rd, 6:15PM Come join your fellow band families and friends in our exciting, annual kick-off night to the band season featuring performances by our Middle and High School Bands! Regrettably, our Elementary School Band is not available for this rescheduled event.
6:15PM
Free dinner for students, families, and friends
6:45PM
Middle School Performance Jason Hess, Director of Bands, OJRMS
7:00PM
MPO Presentation Peter Chronowski, MPO President
7:30PM
High School Presentation Todd Mengel, Director of Bands, OJRHS
Stop by the MPO tables between performances for dessert, to learn more about how the MPO supports our bands, and to see how you can help this season. The Bands are Growing! Additional Help is Always Appreciated!! Proudly presented by the Owen J. Roberts Music Parents Organization (MPO) www.ojrbandmpo.com
Saturday, Sept. 9, 2017 8:00am to 12:30pm OJRMS Not only can you get paid for cleaning out your closets, you can help fund programs and new technology for classrooms
Shop, Consign or Donate! Consigners get private pre-sale shopping privileges! Get details at www.ojref.org or contact Kathy Soeder at KSoeder@ojrsd.com
OJR Music Programs Community Yard Sale Don’t Throw it Away Donate it to Owen J Roberts Band Saturday, September 9th 8am-1pm MPO is having a Yard Sale!! 2 ways to participate: 1. bring your stuff, buy a spot (only $25), sell, and make your own money Or
2. donate your stuff to the MPO who will sell it and raise money for the band Contact for this event is Karin Campbell at: kcampbellmpo@gmail.com Location: Owen J Roberts High School 981 Ridge Road Pottstown, PA Photo Credit: Jessica Marzella
A Vitamix machine can make hundreds of healthy, delicious meals in minutes. With these special offers, balancing work and life just got a lot easier.
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8/17
August 2017
Issue 2
Greetings~ Welcome to another edition of our Vitamix Corporate Accounts newsletter! At Vitamix, we aim to inspire. Inspiration is most powerful when it relates to your everyday. This edition is designed to inspire you at work, at home, and at play. To encourage healthy eating for you and your family with ease and convenience.
Inside Lunchbox Wellness Pack nutritional lunches the Vitamix way!
2 Here’s to your health!
Featured Partner See what Epic Fitness has to say about their Vitamix partnership
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Got to have it Check out our current promotions!
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Lunchbox Wellness This school year, pack more punch in your child’s lunch, and yours as well, with homemade optimally nutritious alternatives to the traditional fare.
Change up the ole PB&J-
Add nutrition – Vitamix fresh ground nut butters are so easy to make, store in the refrigerator beautifully and contain none of the preservatives and additives of your store bought brands. Blend a little more for creamy and just a tad less to maintain extra crunch.
Be allergy sensitive – Are nut allergies an issue? Try making your sandwich butter out of toasted sunflower seeds. The Vitamix will ensure a smooth product that is sure to please.
Add variety – Change out the jelly for banana, fresh blueberries, thinly sliced apples, shredded carrots, or raisins. A little bit of pure honey adds additional sweet and a sprinkle of cinnamon makes for a unique twist.
Skip the bread- Put your nut butter between two long banana slices or in a container and serve with a garnish of fruit and a spoon.
Homemade No-Nut Butter Ingredients
2½ cup (330 ml) sunflower seeds, unsalted ½ cup (85 g) flaxseed ¼ cup (35 g) sesame seeds ½ cup (120 ml) sunflower oil 2 Tablespoons honey, or sugar ½ teaspoon salt
Directions 1.
Place all ingredients into the Vitamix container in the order listed and secure lid.
2.
Select Variable 1.
3.
Turn machine on and slowly increase speed to Variable 10, then to High.
4.
Blend for 1 minute 15 seconds, using the tamper to press the ingredients into the blades.
Lunchbox Wellness Tip on Page 4 2
Treat Yourself After making nut butter in your Vitamix, add a few simple ingredients and turn the leftover contents into a yummy and healthy reward shake for a job well done! Ingredients
1 cup (240 ml) vanilla soy milk
2 Tablespoons instant espresso granules
2 Tablespoons chocolate sauce
¼ cup (20 g) chocolate whey protein powder
1 Tablespoon peanut butter
2 cups (260 g) ice cubes
Directions 1.
Place all ingredients into the Vitamix container in the order listed and secure lid.
2.
Select Variable 1.
3.
Turn machine on and slowly increase speed to Variable 10, then to High.
4.
Blend for 50 seconds, or until desired consistency is reached.
For more Corporate Account Vitamix deals and information, visit us online at www.vitamix.com/corporate-accounts
Corporate Accounts Partner Testimonial “The Corporate Accounts team at Vitamix has proved to be a great relationship for both our team and our clients. We’ve been using Vitamix products for years for our corporate events, and now through this partnership we’re able to extend amazing offers to our clients. Through our on-site events companies are able to see the Vitamix products in action then have the opportunity to purchase them directly through Vitamix. The customer service we’ve received from the Corporate Accounts division has been first-class, and we love that we can refer our clients to such a great organization and product.” -Kyle Brayer CEO / Founder, Epic Fitness (Tempe, Arizona)
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Lunchbox Wellness Tip! Replace sugary juice boxes with your child’s favorite Vitamix smoothies. Give your kids a nutritionally optimal beverage made with their flavor preferences in mind and no added colorants or artificial flavors.
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Make ahead – Smoothies can be made up ahead of time and poured into individual drinking containers for packing ease.
Double duty – Make twice as much breakfast smoothie pouring half into a thermos for enjoyment at lunch.
Keep it cool – Try putting a frozen smoothie into the lunch box ahead of time and allowing it to thaw for cold, nutritious refreshment at noon. If the timing of lunch does not give enough opportunity for thawing, use a container more suitable for scooping out contents and enjoy as a slushy.
Four Fruit Smoothie Ingredients •
1 orange, peeled, halved
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1 slice pineapple, peeled
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½ banana, peeled
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3 strawberries, hulled, quartered
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½ cup (120 ml) water
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2 Tablespoons agave nectar
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1 cup (130 g) ice cubes
Directions 1.
Place all ingredients into the Vitamix container in the order listed and secure lid.
2.
Select Variable 1.
3.
Turn machine on and slowly increase speed to Variable 10, then to High.
4.
Blend for 30 seconds, or until desired consistency is reached.
For any questions regarding the Corporate Accounts Program, please contact a member of our team at corpaccounts@vitamix.com
THE Y AND OWEN J. ROBERTS TEACHERS AND STAFF
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 over 40 YMCA branch 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. Your Membership Includes: Access to the Regional Y Alliance including over 40 YMCA branches Fitness & wellness classes, Babysitting (2 hours/day), Wellness consultations (3 per member) Priority class and program registration
AWAY privileges at Y’s across the country
CP-YMCAAlliance-flyer.0517
Jo-Ann Fabric and craft Stores Jo-Ann Store #1627 635 W. Schuylkill RD Sq #13 Pottstown, PA 19465
Dear Educators, Joann Fabric and Craft Stores is proud to offer you the opportunity to become part of our Teacher Rewards Program. By enrolling in the program you are eligible for 15% off your purchases when you present your card. In order to enroll, simply bring your current teacher ID, current license or certification and current pay stub identifying the school/district to your local store. We are looking forward to partnering with you and helping to support your educational aid needs. Sincerely, The Pottstown Team