Pride dec 2014 by ojrdsd

Wildcat PRIDE

December 2014

What’s Inside LIFE Live Well, Work Well Blue Cross Healthy You Office Germ Busting Holiday Stress—Eating Healthy Reschini Newsletter Cold Weather Fitness Activity Guide

CULTURE Area Events AT&T Offer Personal Wellness Coaching Consignment Sale March 21

SUCCESS AND INSPIRATIONS Mr. Lewis Goes National

Presented by The Reschini Group

Wintertime Workouts Whether you’re in full-out hibernation mode or stressed out and busy from the holidays, your exercise routine might be one of the first casualties of the season. However, continuing your workouts throughout winter will help you stay energetic and healthy during the colder months of the year, and exercise might enable you to stave off that dreaded holiday weight gain. Lack of motivation, limited time and drab winter weather can all work against your attempts at getting sufficient exercise— whatever your reason, use some of the following tips to get moving this winter. No motivation. The holidays are busy, and winter brings fewer daylight hours and colder temperatures. Here are a few options for rekindling your interest in exercise: •

• • • •

Limited time. If you’re busy with holiday preparation and parties, sometimes you need a quick, unscheduled workout idea. Here are a few options: •

Mix up your routine; if you usually run, try weightlifting or taking a dance class.

Unplugging during the holidays gives you more time to spend with your family and relax.

Jump rope—this activity is not just for kids, as jumping rope can be a great way to get your heart rate up in just a few minutes.

Lift weights in the kitchen—use cans, milk jugs or whatever is convenient in order to fit in a few bicep curls while you make dinner or organize the pantry.

Cold and wet weather. Whether you live in a snow-steeped area of the country or you suffer from drizzly weather and gray skies, going for a run isn’t as simple as it is during the summer. If you’re determined to brave the elements, try these tips for a safe workout: • • •

Do a quick warm-up inside, such as jogging in place or doing jumping jacks. Dress in layers that you can peel off and tie around your waist as you go. Wear gloves and a headband or hat to help protect against frostbite.

Cold weather and busy holidays don’t have to be an insurmountable obstacle for fitting in a workout. If you keep exercising during the holiday season, you’ll feel better, stay healthier and be able to justify that extra dessert.

Unplugging for the Holidays Constant connection to technology and personal mobile devices can be fun and helpful—think text messages and GPS—but being tethered to your smartphone, laptop or tablet can also increase stress, lead to reduced physical activity and decrease your ability to focus on the people around you. Less stress and more time to have fun with your family are a few of the benefits of unplugging. Here are a few tips to help you unplug for the holidays (or at least reduce your screen time): • •

Provided by:

Find a new winter sport that interests you and take a class or join a club. If using gym equipment at home, put a TV in front of the treadmill. Phone a friend—sometimes a little company is all you need to get moving. If you have children, take them sledding or help them build a snow fort; wearing extra clothes and trudging through snow burns more calories than you might think!

•

• •

Leave your cellphone and laptop in another room, or at least turn off notifications and temporarily delete social media apps to reduce temptation. Tell your family and friends that you’re unplugging for the holidays; they might even join you for a technology-free vacation. Set a specific, limited amount of time when you can access your work email, if you absolutely must check in. Plan technology-free activities—try playing board games, going sledding or bike riding, baking cookies, reading a book, hosting a karaoke night at home or reviving an old hobby.

Indoor Air Pollution The mention of air pollution often brings to mind images of city streets packed with cars or a pollen-laden spring breeze. However, indoor air pollution can be as much of a problem as outdoor pollution. A few sources of indoor air pollution include the following: •

Tobacco smoke

•

Mold, pollen and pet dander

•

Radon and carbon monoxide

• Household products such as cleaners, paint thinners and glue The effects of indoor air pollution can range from mild discomfort to the development of diseases such as respiratory ailments and cancer. Young children, the elderly and those with asthma or allergies may suffer the most from poor air quality. Combat indoor air pollution with these strategies: •

Open windows for a few minutes every day to allow in fresh air, even during winter.

•

Vacuum and mop the floor rather than sweep.

•

Don’t allow smoking indoors.

•

Test for radon and install a carbon monoxide detector.

Potato Soup At the end of a cold winter day, enjoy this hearty baked potato soup. Try adding diced, cooked chicken, turkey or ham to mix up the flavors.

• Replace your plug-in air freshener and artificially scented cleaners with fragrance-free and naturally scented products.

2 Tbsp. light butter spread

Credit Card Savings

1 small onion, chopped 2 medium potatoes, baked, peeled and mashed 3 cups prepared instant nonfat dry milk 1 can (about 14.5 ounces) low-sodium chicken broth 1 cup reduced-fat cheddar cheese, shredded Pinch of pepper and salt, to taste Melt butter spread in a large saucepot over medium heat and add chopped onion, stirring occasionally until onions are clear. Stir in potatoes, milk and broth; continue to stir until smooth. Bring to a boil over medium heat, stirring occasionally. Remove from heat and stir in ½ cup cheese. Add pepper and salt to taste. Sprinkle remaining cheese on top and serve.

Typical payment options are cash, credit or debit. Using debit or cash can help you stick to a budget because they limit your spending, but responsibly using a cash-back or rewards credit card can actually save you money.

Yield: 5 servings. Each serving provides 267 calories, 11 g of fat, 28 mg of cholesterol, 486 mg of sodium and 1 g of fiber.

With cash-back cards you earn cash when you use the card. Typically these cards give you 1 to 3 percent in reward money for the dollars you spend, but some may give you a higher percentage for certain categories of purchases.

Although credit cards can be used to save money, remember to only use them if you know you can and will pay them off in full, or they will end up costing you extra. Here are a few tips to make sure your credit card works for you: • Don’t spend more just to earn cash back or reward points. • Pay your bill in full every month to avoid interest payments. • Label your cards with the purchase categories and rewards they offer.

Rewards credit cards allow you to accumulate points when you use your credit card. Points can be redeemed for a variety of items that may include gift cards, plane tickets or other deals depending on your credit card offer.

December 2014

THIS EDITION FEATURES:

Walking Benefits Revealed One of THOSE Days Depression Nourishing Nuts Celebrate!

Healthy Alternatives to Sweet Treats Brought to you by

Walking Benefits Revealed By now, you’ve probably heard of all the benefits of walking. It’s known as one of the easiest ways to lose weight, reduce cholesterol, increase circulation, improve mood, benefit your heart, and reduce the risk of cancer, osteoporosis, and Type 2 diabetes. However, there are even more surprising benefits of walking that you may not be aware of: • B oosts brain function. If you need to be creative, go out walking. As your legs begin to move, your thoughts will start to flow. • Increases energy. A 20-minute walk may give you a boost without tiring you out. • H elps you sleep. Exercise, such as a brisk walk, boosts natural sleep hormones to help you get better rest. • S aves you money. Walk a few miles to save on gas! • P revents falls. Staying active as we age by walking daily helps preserve everyday function for activities like climbing stairs and carrying groceries.

Walk this Way Even the most leisurely walk can improve your health, but if you pay attention to your form, you could get even more benefit per stride. 1.) S tand tall and look out in front of you. Don’t look down at your feet; look slightly ahead instead, where you are about to step. 2.) B end your arms and elbows to a 90-degree angle and swing your arms back and forth. 3.) Land on your heels, then push off with your toes to propel yourself forward. Next time you’re feeling bored, tired, moody, or need a memory boost, take a walk! If you can walk outside, it’s even better — daylight and walking in nature is an added benefit.

One of THOSE Days Ever have one of those days when everything seems to go wrong, and you just want to scream, break something, or shut down? We’ve all had stressful days, and being especially stressed out can make us want to overindulge. It may seem like you deserve something to compensate for a stressful day — like heading to happy hour, treating yourself to a big slice of cake, or having a smoke — but these are all lessthan-healthy ways to deal with stress. Turning to unhealthy behaviors just adds to stress by creating new problems. So why do we still make poor choices? Often, we don’t believe anything else will get us through. It's very difficult to simply stop bad habits, without turning to a replacement behavior. Unhealthy habits serve a

need in our lives, so when we stop them, we need an alternative behavior. Next time you are stressed out and need to soothe yourself, find a substitute action to replace a bad habit. Smoking

Try deep breathing, drink a glass of cold water, play music.

Drinking

Meditate, reframe your thinking, play an instrument.

Eating Junk Food

Look for a laugh, chew gum, take a walk.

Shopping

Get a massage, take a bath, play with your pet.

As long as there is stress in our lives, we’ll need strategies to cope with it. Eating healthy foods, getting enough sleep, having a support system in place, and keeping a positive frame of mind will leave you better able to deal with stressful situations and bounce back quicker when they arise.

Depression Depression is more than just a sad song or a heavy feeling in your heart; it’s debilitating to those who suffer from it. Depression includes a loss of interest and enjoyment in once-pleasurable activities, changes in a person’s ability to function, and difficulty with sleep, eating, energy, concentration, and even self-image.

Signs of Depression • • • • • • •

Feelings of persistent sadness, hopelessness, worthlessness Fatigue Loss of interest in what was once pleasurable Aches or pains that aren’t eased with treatment Over or under eating Lack of, or excessive, sleeping Difficulty concentrating

1.) G et help. The first step is to visit a doctor or mental health professional. The sooner, the better, as treatment is more effective the earlier it begins.

Taking care of anything when depressed can seem daunting. Managing depression, even if you are feeling better, is vital.

2.) S creen for depression. Once in treatment, symptoms should be discussed so medical conditions that could cause the depression can be ruled out.

Examples of self-care for depression include:

Treating Depression Anyone experiencing these signs or symptoms should consider seeking professional help. There are a wide variety of treatment options available.

3.) M ore than pills. According to the American Psychological Association, people get better more quickly on a combination of medication and therapy rather than either treatment by itself. Depression is a disease, not a weakness. It is complicated and complex, and treatment takes time and patience.

• • • • •

Taking any medication as prescribed Maintaining healthy sleep habits Getting up and moving Avoiding toxic people Staying connected with others

Nourishing Nuts Nutcrackers have been a traditional symbol of the holiday season throughout history. Just don’t forget that the toy soldier-like nutcrackers we use for decoration can also help you crack open a healthy snack!

The healthy way to snack: In moderation. Nuts are high in fat, but their unsaturated fats are considered healthy fats if eaten in moderation (approximately 1.5 ounces a day). For example, try a small handful as a snack, added to salad, or sprinkled in oatmeal. Their mix of omega-3 fatty acids, protein, and fiber will help you feel full and may help with heart health! Replace bad fats. Nuts are high in calories. Instead of just adding them to your diet, consider swapping them with some of the foods in your diet that are high in saturated fats, like meats and cheeses.

You can find tips to help you eat right at: www.choosemyplate.gov

Choose the right nuts. Walnuts, almonds, pecans, hazelnuts, peanuts, pistachios, and some pine nuts have the lowest calories per ounce.

Recipe of the Month: Holiday Spiced Nuts Ingredients: ½ cup packed light brown sugar

¼ – ½ teaspoon cayenne pepper

1 tablespoon cinnamon

1 egg white

1 teaspoon kosher salt

½ teaspoon cumin

1½ cups assorted nuts, such as walnuts, almonds, and pecans Instructions: Preheat oven to 350 degrees. Mix the brown sugar, cinnamon, salt, cumin, and cayenne pepper together in a medium bowl. In another bowl, whip the egg white with a whisk until light and frothy. Drop the nuts into the bowl and toss to combine. Remove the nuts, shaking off any excess egg white, and drop them into the bowl with the spice mix. Toss to coat all of the nuts with the spices. Spray a baking sheet with non-stick cooking spray or line the sheet with a nonstick baking mat. Spread the nuts on the sheet in a single layer and bake in the oven for 15 minutes, stirring once halfway through. Remove the nuts and let them cool on a wire rack. As they cool, they will become crispy. Serve or store in an airtight container for a week.

Celebrate!

Healthy Alternatives for Sweet Treats We’re in the midst of the holiday season, so it’s time for celebration and sweet treats. Luckily, there are some easy ways to make cakes, cookies, and pastries a bit healthier. Here are some simple changes you can make to ensure recipes are more nutritious: • I f a recipe calls for 7 eggs, use 2 eggs and swap out the other 5 with a cholesterolfree egg substitute to cut cholesterol. • Use bittersweet chocolate to cut down calories without losing flavor. • Cut cakes and brownies into smaller portions. • Use mashed ripe bananas as a fat substitute in carrot cake or muffins. • Use less oil — cut 1/ 3 of a cup down to ¼ of a cup. • Add fruit purees to cakes and muffins for more nutrition.

Look for free smartphone apps to help you make healthy substitutions.

Of course, the recommended substitutes don’t make sweet treats the healthiest food choices, but they do allow you to enjoy them without going overboard. As always, the best thing to do is enjoy everything in moderation.

Under The Weather? To Work or Not to Work?

We’ve all been there — waking up in the morning and not feeling well. You don’t want to call out of work because there’s so much to do. On the other hand, you don’t want to get others sick and you may just need some rest. How can you make the right decision? Here are some questions you should ask yourself before making the call: • What are your symptoms? Use a symptom checker to help determine if you need to seek medical attention or for proper self-care tips. You can find symptom checkers online at sites like WebMD and Everyday Health. • Do you work in close proximity to others? It’s difficult to determine if you are contagious without seeking medical attention. However, if you feel sick or have a fever, it’s best to stay home. You could be a danger to coworkers, clients, guests, or anyone you come into contact with during your work day. • Can you do your job? No matter what you do for a living, being under the weather compromises your ability to function at a normal level. Do you feel able to focus as you normally would? • Will resting help you get well? You will prolong your sickness if you don’t take the time to rest. Plus, if you get others sick, you may decrease productivity of your entire team. The most important thing to do when you feel sick is to listen to your body. If you aren't feeling well, don’t push yourself! And see your doctor if it lasts.

Monthly Quiz:

How much did you learn in this monthâ&#x20AC;&#x2122;s issue? 1. Which of the below is NOT a benefit of walking? a. Better sleep b. Creative thinking c. Decreased appetite d. Increased energy

2. Which of the following statements is TRUE about substituting ingredients for baking? a. Simple changes make baked goods a healthy choice b. Substitutes don't make sweet treats healthy, just healthier when eaten in moderation c. The only way to limit sweets is to avoid treats all together

3. Which of the following are signs of depression? a. Persistent sadness b. Feelings of hopelessness c. Difficulty sleeping d. All of the above

ANSWERS 1.) c

2.) b

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.

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

The typical employee’s desk has more bacteria per square inch than an office toilet seat.

OFFICE GERMS The typical employee’s desk has more bacteria per square inch than an office toilet seat. If that's not disturbing enough, desks, phones and other private surfaces are also prime habitats for the viruses and bacteria that cause colds, the flu, strep throat, pneumonia and other illnesses.

Tidy vs. Clean Even if you keep your desk tidy, it may not be “clean.” Unlike toilets, which tend to be cleaned regularly; keyboards, phone receivers and desks rarely receive a wipe-down. Consider this: crumbs and coffee spills are capable of supporting mini eco-systems. Without a cleaning, even a small area on your desk or phone can sustain millions of bacteria that could potentially cause illness.

Germs are bacteria, viruses, fungi and parasites. Not all will cause disease, but many are bad news in the workplace, as some can live from 2 to 72 hours or more on hard surfaces. Germs are then spread in a few of ways:

Getting Rid of Germs The good news: heightened awareness and hygiene efforts can go a long way in helping keep your office safer. Keep the following points in mind and share them with your co-workers:

Infectious droplets from coughs or sneezes move through the air and land on nearby surfaces or are inhaled by others.

• Germ-busting at the office is a team effort! It only takes one person to infect healthy coworkers.

Physical contact is made with infected droplets on a hard surface (e.g., a desk) and is transferred by touching the mouth, eyes or nose prior to hand washing.

• Regular cleaning of personal workspaces (desk, phone, keyboard, etc.) kills bacteria, stopping the spread of germs.

Germ Hot Spots • Telephones • Keyboard and mouse • Desktops • Doorknobs, elevator buttons and light switches • Vending machine buttons • Fax, printer and copy machines • Water fountain handles and water cooler spigots • Microwave door handles • Bathroom door handles and faucets • Chair armrests • Pens and other shared office items • Escalator and elevator handrails

• Frequent cleaning of shared workspaces (door handles, coffee pots, light switches, faucets, office equipment, etc.) is essential in maintaining sanitary safety. Disinfection is the goal, so be sure to use a true disinfectant, not simply an antibacterial product. Daily disinfection reduces bacteria levels by 99 percent, drastically lowering the risk of illness. •

Be considerate of others and cough or sneeze into tissues, your sleeve or the crook of your arm. Wash your hands often and sanitize using alcohol-based disposable hand wipes or gel. Consider having these items on-hand at your desk and in any common areas, including kitchens and restrooms.

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2008, 2010-2011, 2014 Zywave, Inc. All rights reserved.

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

One way to HOLIDAY STRESS: avoid snacking while EATING HEALTHY cooking is to Holidays such as Thanksgiving, Christmas and New chew gum Year’s bring to mind thoughts of family, friends, while fun and food. However, each year, millions of preparing the Americans struggle to maintain their waistlines during the holidays while surrounded by tempting food. holiday treats. Holiday Parties By following the healthy tips below, you will be on your way to enjoying all your holiday parties, while also staying in control of your eating. For example: • Do not leave the house on an empty stomach—it promotes overeating. • Avoid standing near the food table, a sure-fire way to overindulge. • Make socializing your top priority; conversation will keep you occupied and away from the food. • Limit your drinking; alcohol increases hunger and lowers willpower. • Offer a low-calorie alternative; for example, if you have volunteered to bring a dessert, bring fruit rather than a cheesecake.

Cooking and Baking If you are the one hosting, use that to your advantage – it puts you in control of what will be served. For example, substitute high-fat or calorieladen ingredients with healthier choices, such as using an egg substitute rather than a whole egg. There can also be a downfall when it comes to hosting: the temptation to sample the food while you are preparing it. To help you resist the urge to snack while cooking: • Keep your mouth occupied with a piece of sugar-free gum or sip tea to reduce your urge to sample while you cook. • Prepare foods on a full stomach. You will not be as tempted to taste what you are making. Cocktails and Beverages Before you reach for the eggnog, remember that some mixed drinks may have as many calories as a dessert. It’s okay to indulge in some holiday spirits, but keep the following suggestions in mind: • Pace yourself; drink water or seltzer between drinks. The more you drink, the more the temptation to snack increases. • Try ice water with lemon or non-caffeinated soft drinks. • Consume mixed drinks with diet soda, club soda or tonic when possible.

• Listen to your stomach; reduce your portion sizes and stop eating when you feel satisfied rather than stuffed.

The Beacon ŵƉůŽǇĞĞ ĚƵĐĂƟŽŶ ĚŝƟŽŶ - December 2014 Understanding Your Beneﬁts dŚŝƐ ĞĚŝƟŽŶ ŽĨ dŚĞ ĞĂĐŽŶ ĨŽĐƵƐĞƐ ŽŶ ĞǆƉůĂŝŶŝŶŐ ƚŚĞ ŵĞƌŐĞŶĐǇ ^Ğƌǀ ŝĐĞƐ͕ ŝĂŐŶŽƐƟĐ ^Ğƌǀ ŝĐĞƐ ĂŶĚ WŚĂƌŵĂĐǇ ĞŶĞĮ ƚƐ ƐĞĐƟŽŶƐ of your beneﬁt grid.

Emergency Services ŵĞƌŐĞŶĐǇ ĐĂƌĞ ƐĞƌǀ ŝĐĞƐ ĂƌĞ ƐĞƌǀ ŝĐĞƐ ĂŶĚ ƐƵƉƉůŝĞƐ͕ ŝŶĐůƵĚŝŶŐ ŵĞĚŝĐĂƟŽŶƐ͕ ĨŽƌ ƚŚĞ ŽƵƚƉĂƟĞŶƚ ĞŵĞƌŐĞŶĐǇ ƚƌĞĂƚŵĞŶƚ ŽĨ ďŽĚŝůǇ ŝŶjuries ƌĞƐƵůƟŶŐ ĨƌŽŵ Ă ƐĞƌŝŽƵƐ ŝŶũƵƌǇ Žƌ Ă ůŝĨĞ-ƚŚƌĞĂƚĞŶŝŶŐ ŝůůŶĞƐƐ͘ dǇƉŝĐĂůůǇ Ă ŵĞĚŝĐĂů ƐĐƌĞĞŶŝŶŐ ĞǆĂŵŝŶĂƟŽŶ ĂŶĚ ĂŶĐŝůůĂƌǇ ƐĞƌǀ ŝĐĞƐ, necessary to Ğǀ ĂůƵĂƚĞ ƚŚĞ ŝŶũƵƌǇ Žƌ ŵĞĚŝĐĂů ĐŽŶĚŝƟŽŶ͕ ĂƌĞ ƉƌŽǀ ŝĚĞĚ ĂƐ ƌĞƋƵŝƌĞĚ ƚŽ ƐƚĂďŝůŝǌĞ ƚŚĞ ƉĂƟĞŶƚ͘

Emergency Room Services

Urgent Care

If your injury or illness is truly emergent, it will be covered at the same level for an in-network or out-of-network provider. Depending on the type of health plan you have, your ER visit ŵĂǇ ďĞ ƐƵďũĞĐƚ ƚŽ Ă ĐŽƉĂǇ͘ /Ĩ ĂĚŵŝƩ ĞĚ͕ ƚŚĞ ĐŽƉĂǇ ǁ ŝůů ďĞ ǁ Ăŝǀ ĞĚ ĂƐ ůŽŶŐ ĂƐ ŝƚ ŝƐ ŶŽƚ ĐůĂƐƐŝĮ ĞĚ ĂƐ ŽďƐĞƌǀ ĂƟŽŶ͘ If your plan has a copay and you are kept overnight for ŽďƐĞƌǀ ĂƟŽŶ͕ ǇŽƵ ŵĂǇ ŚĂǀ Ğ ĂĚĚŝƟŽŶĂů ĐŽƉĂǇƐ ĚĞƉĞŶĚŝŶŐ ƵƉŽŶ the procedures that are performed during your stay. /Ĩ ǇŽƵ ŚĂǀ Ğ Ă Y ƵĂůŝĮ ĞĚ , ŝŐŚ ĞĚƵĐƟďůĞ , ĞĂůƚŚ WůĂŶ ;Y , , WͿ͕ Ăůů ƐĞƌǀ ŝĐĞƐ ǁ ŝůů ďĞ ĂƉƉůŝĞĚ ƚŽ ǇŽƵƌ ĚĞĚƵĐƟďůĞ͘

When you have a minor injury or illness such as ﬂu, colds, or ƌĂƐŚĞƐ͕ ĂŶĚ ǇŽƵ ĐĂŶŶŽƚ ǁ Ăŝƚ ƵŶƟů ǇŽƵƌ ĚŽĐƚŽƌ͛ Ɛ Žĸ ĐĞ ŝƐ ŽƉĞŶ͕ h ƌŐĞŶƚ ĂƌĞ ŝƐ ĂŶ ĂůƚĞƌŶĂƟǀ Ğ ƚŽ ŐŽŝŶŐ ƚŽ ĂŶ ŵĞƌŐĞŶĐǇ ZŽŽŵ͘ At an Urgent Care facility, you might even end up spending less ƟŵĞ ŝŶ ƚŚĞ ǁ ĂŝƟŶŐ ƌŽŽŵ͘ /Ĩ ǇŽƵƌ ƉůĂŶ ŚĂƐ Ă ĐŽƉĂǇ͕ h ƌŐĞŶƚ ĂƌĞ copays are typically the same amount you would pay for a specialist oﬃce visit which is ordinarily less expensive than an ER copay. Depending upon your health plan design, you may ĂůƐŽ ŝŶĐƵƌ ĚŝĂŐŶŽƐƟĐ ĐŽƉĂǇƐ Žƌ Ăůů ŽĨ ǇŽƵƌ ĐŽƐƚƐ ŵŝŐŚƚ ŐŽ ƚŽǁ ĂƌĚ ƐĂƟƐĨǇŝŶŐ ƚŚĞ ĚĞĚƵĐƟďůĞ͘ /Ĩ ǇŽƵ ŚĂǀ Ğ Ă Y ƵĂůŝĮ ĞĚ , ŝŐŚ ĞĚƵĐƟďůĞ , ĞĂůƚŚ WůĂŶ ;Y , , WͿ͕ Ăůů ƐĞƌǀ ŝĐĞƐ ǁ ŝůů ďĞ ĂƉƉůŝĞĚ ƚŽ ǇŽƵƌ ĚĞĚƵĐƟďůĞ͘

ŝĂŐŶŽƐƟĐ ^Ğƌǀ ŝĐĞƐ ŝĂŐŶŽƐƟĐ ƐĞƌǀ ŝĐĞƐ ĂƌĞ ƐĞƌǀ ŝĐĞƐ ƚŚĂƚ ĂƌĞ ŽƌĚĞƌĞĚ ďǇ Ă ŚĞĂůƚŚ ĐĂƌĞ ƉƌŽĨĞƐƐŝŽŶĂů ƚŽ ĂƐƐŝƐƚ ƚŚĞŵ ŝŶ ŵĂŬŝŶŐ Ă ĚŝĂŐŶŽƐŝƐ ŽŶ Ă ƉĂƟent. They can include x-rays, ultrasounds, cat scans, pet scans, nuclear medicine exams, MRIs, lab and pathology tests, electrocardiograms, allergy ƚĞƐƟŶŐ ĂŶĚ ŽƚŚĞƌ ƐŝŵŝůĂƌ ƚǇƉĞƐ ŽĨ ƚĞƐƚƐ͘ zŽƵ ŚĂǀ Ğ ƚŚĞ ŽƉƟŽŶ ƚŽ ŚĂǀ Ğ ǇŽƵƌ ĚŝĂŐŶŽƐƟĐ ƐĞƌǀ ŝĐĞƐ ƉĞƌĨŽƌŵĞĚ Ăƚ Ă ŚŽƐƉŝƚĂů͕ Ăƚ Ă doctor’s oﬃce, Ăƚ ĂŶ ŝŶĚĞƉĞŶĚĞŶƚ ůĂďŽƌĂƚŽƌǇ͕ Žƌ Ăƚ ĂŶ ŝŶĚĞƉĞŶĚĞŶƚ ĚŝĂŐŶŽƐƟĐ ƚĞƐƟŶŐ ĨĂĐŝůŝƚǇ͘

/ŶĚĞƉĞŶĚĞŶƚ >ĂďŽƌĂƚŽƌŝĞƐ ĂŶĚ ŝĂŐŶŽƐƟĐ dĞƐƟŶŐ &ĂĐŝůŝƟĞƐ /ŶĚĞƉĞŶĚĞŶƚ >ĂďŽƌĂƚŽƌŝĞƐ ĂŶĚ ŝĂŐŶŽƐƟĐ dĞƐƟŶŐ &ĂĐŝůŝƟĞƐ ĂƌĞ ĨƌĞĞƐƚĂŶĚŝŶŐ ĨĂĐŝůŝƟĞƐ ƚŚĂƚ ĂƌĞ ŶŽƚ Žǁ ŶĞĚ ďǇ Ă ŚŽƐƉŝƚĂů͘ dŚĞy provide a vast array of services. Normally they provide your test results to the health care provider of your choice so that your provider can determine what steps, if any, need to be taken. /ƚ ŝƐ ŝŵƉŽƌƚĂŶƚ ƚŽ ĞŶƐƵƌĞ ƚŚĂƚ ĂŶǇ ŝŶĚĞƉĞŶĚĞŶƚ ĨĂĐŝůŝƚǇ ƚŚĂƚ ǇŽƵ ƵƐĞ ŝƐ Ă ƉĂƌƟĐŝƉĂƟŶŐ ƉƌŽǀ ŝĚĞƌ ŝŶ ǇŽƵƌ ŚĞĂůƚŚ ƉůĂŶ͛ Ɛ ŶĞƚǁ Žƌk. You may ﬁnd ƚŚĂƚ ƵƟůŝǌŝŶŐ ŝŶĚĞƉĞŶĚĞŶƚ ĨĂĐŝůŝƟĞƐ ĨŽƌ ƐĞƌǀ ŝĐĞƐ ŝƐ ŐĞŶĞƌĂůůǇ ůĞƐƐ ĞǆƉĞŶƐŝǀ Ğ ƚŚĂŶ ŚĂǀ ŝŶŐ ƚŚĞŵ ƉĞƌĨŽƌŵĞĚ Ăƚ Ă ŚŽƐƉŝƚĂů͘

NAVIGATING YOUR SUCCESS

h ŶĚĞƌƐƚĂŶĚŝŶŐ zŽƵƌ ĞŶĞĮ ƚƐ ;ĐŽŶƟŶƵĞĚͿ WƌĞƐĐƌŝƉƟŽŶ ĚƌƵŐƐ WƌĞƐĐƌŝƉƟŽŶ ĚƌƵŐƐ ĂƌĞ ĐŽǀ ĞƌĞĚ ǁ ŚĞŶ ǇŽƵ ƉƵƌĐŚĂƐĞ ƚŚĞŵ ƚŚƌŽƵŐŚ ƚŚĞ ƉŚĂƌŵĂĐǇ ŶĞƚǁ ŽƌŬ ĂƉƉůŝĐĂďůĞ ƚŽ ǇŽƵƌ ƉƌŽŐƌĂŵ͘ &Žƌ ĐŽŶǀ ĞŶŝĞŶce and choice, these pharmacies include both major chains and independent stores.

Brand Drug

Generic Drugs Generic drugs are available from more than one manufacturing ƐŽƵƌĐĞ ĂŶĚ ĂƌĞ ĂĐĐĞƉƚĞĚ ďǇ ƚŚĞ & ĂƐ Ă ƐƵďƐƟƚƵƚĞ ĨŽƌ ƚŚŽƐĞ ƉƌŽĚƵĐƚƐ ŚĂǀ ŝŶŐ ƚŚĞ ƐĂŵĞ ĂĐƟǀ Ğ ŝŶŐƌĞĚŝĞŶƚƐ ĂƐ Ă ďƌĂŶĚ ĚƌƵŐ͘ They are taken in the same dosage, meet the same levels of safety requirements, and would be expected to be of the same quality and performance as their brand-name counterparts. The cost for generic drugs is typically less than the brand-name drug.

ƌĂŶĚ ĚƌƵŐƐ ĂƌĞ Ă ƌĞĐŽŐŶŝǌĞĚ ƚƌĂĚĞ ŶĂŵĞ ƉƌĞƐĐƌŝƉƟŽŶ ĚƌƵŐ ƉƌŽĚƵĐƚ ƚŚĂƚ ŝƐ ƵƐƵĂůůǇ ƐƟůů ƵŶĚĞƌ ƉĂƚĞŶƚ ƉƌŽƚĞĐƟŽŶ͘ Brand-name drugs typically cost more to help the ƉŚĂƌŵĂĐĞƵƟĐĂů ĐŽŵƉĂŶŝĞƐ ĐŽǀ Ğƌ ƚŚĞ ĐŽƐƚ ŽĨ ƌĞƐĞĂƌĐŚ ĂŶĚ development of the drug. If your doctor recommends a brand-name drug, you might want to ask them if there is a ŐĞŶĞƌŝĐ ĂůƚĞƌŶĂƟǀ Ğ ƚŚĂƚ ǁ ŝůů ƉƌŽǀ ŝĚĞ ƚŚĞ ƐĂŵĞ ƌĞƐƵůƚƐ͘ D ĂŶǇ ƉŚĂƌŵĂĐĞƵƟĐĂů ĐŽŵƉĂŶŝĞƐ Žī Ğƌ ĚŝƐĐŽƵŶƚ ĐŽƵƉŽŶƐ ŽŶ ƚŚĞŝƌ websites for their brand-name drugs.

Formulary

Non-Formulary

ĨŽƌŵƵůĂƌǇ ŝƐ ĞƐƐĞŶƟĂůůǇ Ă ƉƌĞĨĞƌƌĞĚ ĚƌƵŐ ůŝƐƚ ĨŽƌ Ă ƉĂƌƟĐƵůĂƌ health plan. The drugs on a formulary (both generic and brand-name) have been evaluated and researched for safety and Ğī ĞĐƟǀ ĞŶĞƐƐ͕ ĂŶĚ ĂƌĞ ŽŌĞŶ ƚŚĞ ŵŽƐƚ ĐŽƐƚ-Ğī ĞĐƟǀ Ğ ǀ ĞƌƐŝŽŶƐ ŽĨ ĐŽŵŵŽŶůǇ ƉƌĞƐĐƌŝďĞĚ ŵĞĚŝĐĂƟŽŶƐ͘

Non-formulary drugs are drugs that are not on your plan’s formulary. They require the highest out-of-pocket expense and may require approval by your carrier prior to disbursement. If you are prescribed a drug that is non-formulary, you may want to ask you doctor if a diﬀerent drug on your formulary will work just as well.

Compare Costs and Save /Ŷ ŐĞŶĞƌĂů͕ ǇŽƵ ĐĂŶ ƐĂǀ Ğ ŽŶ ŐĞŶĞƌŝĐƐ ĂŶĚ ƐŽŵĞƟŵĞƐ ŽŶ ďƌĂŶĚ ŶĂŵĞ ĚƌƵŐƐ ďǇ ƐŚŽƉƉŝŶŐ ĂƌŽƵŶĚ͘ dŚĞ WĞŶŶƐǇůǀ ĂŶŝĂ WƌĞƐĐƌŝƉƟŽŶ Wƌŝce Finder website, PARxPriceFinder.com ŝƐ Ă ƌĞƐŽƵƌĐĞ ƚŚĂƚ ǇŽƵ ŵĂǇ ƵƐĞ ƚŽ ƉƌŝĐĞ ƐŚŽƉ ĨŽƌ ŵĞĚŝĐĂƟŽŶƐ͘ zŽƵƌ ĐĂƌƌŝĞƌƐ͛ ǁ ĞďƐŝƚĞ ĂůƐŽ ƉƌŽǀ ŝĚĞƐ ǀ ĂůƵĂďůĞ ŝŶĨŽƌŵĂƟŽŶ ƚŽ ŚĞůƉ ŵĂŶĂŐĞ ǇŽƵƌ ƉƌĞƐĐƌŝƉƟŽŶƐ͘

/Ĩ ǇŽƵ ŚĂǀ Ğ ĂŶǇ ƋƵĞƐƟŽŶƐ ŽŶ ǇŽƵƌ ĐŽǀ ĞƌĂŐĞ͕ ƉůĞĂƐĞ ĐŽŶƚĂĐƚ ŽƵƌ ƵƐƚŽŵĞƌ ^Ğƌǀ ŝĐĞ Ăƚ ϭ-800-442-8047.

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

&Žƌ ĂĚĚŝƟŽŶĂů ŝŶĨŽƌŵĂƟŽŶ ƌĞŐĂƌĚŝŶŐ ǇŽƵƌ ďĞŶĞĮ ƚ ƉůĂŶ͕ ĐŚĞĐŬ ǇŽƵƌ ĐĂƌƌŝĞƌƐ͛ website for recent updates and resources.

www.reschini.com

7272 Greenville Ave. Dallas, Texas 75231 heart.org/myheartmylife

Fitness Basics Healthy Eating Nutrition Basics Getting Started GETTING FIT RECIPES Walking Raising Healthy Kids Getting Fit Healthy Habits Staying Motivated HEALTHY COOKING

Exercise is a great way to boost your immunity — which is especially important during cold and flu season. Just a few minutes a day can help prevent simple bacterial and viral infections.1 Get active in your community. Start a walking club at mywalkingclub.org or find a local walking path at startwalkingnow.org.

When winter blows in, you have two options: You can pull the blankets over your head and go back to sleep—or you can suit up and head out for an outdoor winter adventure!

Cooler Weather = Big Opportunity There’s no reason you need to take a break from physical activity when the temperature drops. In fact, exercising in cooler weather has some distinct advantages over working out in the warmer weather. For one, you don’t have heat and humidity to deal with. In fact, winter’s chill can make you feel awake and invigorated. Not only that, you can work out harder in the cold weather—which means you burn even more calories. Heading outside in the winter is also a great way to take in the sunlight (in small doses). Not only does light dramatically improve many people’s moods, it also helps you get the vitamin D.

You are Here

HEART HEALTH PATH LEGEND Healthy Eating Getting Fit Raising Healthy Families Activities in Your Community Healthy Life Habits Enjoy Life 1

Centers for Disease Control and Prevention

You Need:

Break it down:

150 30 minutes of

minutes per day, five times a week

moderate

Moderate activity means your heart is beating faster and you’re starting to

Break it into 10-Minute Sessions! Whether you’re aiming for 150 minutes of moderate or 75 of vigorous exercise, you can break either down into 10-minute bouts, sprinkled throughout your day.

sweat. You can carry on a

walking the dog walking at lunch walking around the block after dinner jumping jacks, lunges and sit-ups dancing with your kids shoveling snow housework (constant moving) brisk walking at the mall before you shop (and 10 minutes after!)

conversation, but you’ll be breathing heavier.

exercise a week

Try It!

It feels like:

Walking at a Brisk Pace | Ballroom Dancing | Ice Skating Snowshoeing at a Steady Pace | Aqua Aerobics Pushing a Stroller at a Brisk Pace | Shoveling Snow

– or –

75 25 minutes of

vigorous exercise a week

minutes per day, three times a week

Vigorous activity feels more taxing. Your heart is beating much faster. You can carry on a conversation, but will find yourself pausing to take a breath.

Pushing a Stroller Uphill at a Very Brisk Pace

Try It!

Running/Jogging | Snowshoeing at a Brisk Pace Racquetball | Jumping Rope | Basketball Swimming Laps | Cross-Country Skiing

Following the American Heart Association physical activity recommendations helps you: • Cut your risk for heart disease, stroke and diabetes. • Extend your life expectancy. • Work toward a healthy weight (or maintain the weight you have). • Have more energy to do the things you love. • Sleep better. • Enhance your mental well being. • Be a great role model for the people in your life. • Be ready to hit the ground running in spring! • Gear up for swimsuit season.

Replace your walking or running shoes every six months. The cushioning starts to break down with repeated use.

It’s a Cool Fact: Walking Works!

Stay Warm, Stay Safe

Did you know that you are more likely to stick with walking than any other exercise? That’s great news for five important reasons:

Staying warm and dry when heading out to exercise in the cold weather is all about layers. A little preparation can keep you safe from cold weather hazards like hypothermia and frostbite.

• It’s efficient. Just 30 minutes of walking a day can improve your circulation, lower your cholesterol and blood pressure, and help you lose weight. • It’s free. The only thing you need to start is a pair of supportive walking shoes. • It’s simple. There’s no equipment required, nothing complicated to learn, and you can do it right where you are. Just step outside. • It’s easy to fit it. Run errands, walk the dog, take a lunchtime walk, catch up with friends or spend time with your significant other during an evening walk, or bundle up your kids and walk as a family. There are dozens of ways to fit in bursts of walking this season.

Cold temperatures, strong winds and damp conditions (like rain and snow) steal your body heat. For example, a 30-degree day with 30-mile-an-hour wind feels like about 15 degrees. And if you get wet (from rain, snow or perspiration) that effect is only magnified. That’s why layers of clothing are so important. They help trap the heat and form a kind of insulation against the elements. Resist your instinct to layer with cotton. Once cotton becomes wet with sweat, the moisture is trapped and will actually make you feel colder (and heavier). For your first layer, you want something that wicks moisture away (like the newer high-performance fabrics). Next, add a layer of fleece; finally, top with a thin waterproof layer.

• It’s customizable. By changing up the time, distance, pace and route, you can create the right walking program for you.

One Step at a Time Whether walking is a new habit or you’re a seasoned pro, you can improve your walking workout by concentrating on your form. • Try to keep your arms relaxed at your sides, at about a 90-degree angle. Your arms are there to use. Let them fall into a natural stride with your legs. • Focus on pressing your shoulders down (our tendency is to let them creep up to our ears), and stand tall and straight. • Keep your head neutral and your gaze straight ahead. • Keep your abdominal muscles pulled in and taut as you walk. Imagine using them to hold your spine straight. • Focus on landing evenly on the heel of your foot, rolling forward to the ball of your foot and then pushing off with your big toe. • As you begin to quicken your pace, focus on taking more steps per minute (rather than simply taking larger strides, which can strain your muscles).

Walking is safe for most people, but check with your healthcare provider if you’ve experienced chest pain in the past month or have a chronic condition. Cardiac patients should definitely consult a healthcare provider before heading out in the cold, since exerting yourself in the cold weather does put an added strain on your heart.

It’s Cold, So Start Burning! Wondering how many calories you’re burning as you hit the streets, ice, trail, court or treadmill this winter? It depends on your weight and your intensity.

Estimating Calorie Counter 60 minutes of: Bicycling, 6 mph Bicycling, 12 mph Jogging, 7 mph Jumping rope Running, 5.5 mph Running, 10 mph Tennis, singles Walking, 2 mph Walking, 3 mph Walking, 4.5 mph

100 lbs 160 270 610 500 440 850 265 160 210 295

150 lbs 240 410 920 750 660 1,280 400 240 320 440

200 lbs 312 534 1,230 1,000 962 1,664 535 312 416 572

Take it Up a Notch! The American Heart Association’s physical activity recommendations are the baseline of what you need to do to maintain health. To really make a difference, increase your time or intensity, and change up your routine. Here are some ideas for taking it to the next level: • Head uphill. Walking uphill is a higher-intensity workout. It builds strength and stamina. • Add intervals. Instead of keeping the same pace during your entire workout, add 30-second to 2-minute bursts of speed every two minutes or so. On a scale of 1–10 (10 being the fastest you could possible walk), you want your bursts of speed around an 8. • Involve your arms. Try holding hand weights or walking poles.

Bye-Bye, Couch Potato! Make your time inside this winter count! There are dozens of ways to get physical activity inside—no gym required. Weights (such as a set of 5-pound and 10-pound dumbbells) are a great addition, but not absolutely necessary.

Compound Moves Compound moves work multiple body parts at one time, which can help you get more active in less time. Some simple ones to try: • Lunges with biceps curl. Start standing with feet together, shoulders back and down. Take a large step forward with your right foot, bending both right leg and left leg (but keeping your upper body straight). As you bend both legs to 90 degrees, lift both arms into a biceps curl (with or without weights). Straighten your arms as you push back to your starting position (legs together). Alternate right and left legs. Start with one set of 10 and work up to three sets. • Squats with shoulder lift. Start standing with feet hip width apart, shoulders back and down. Squat as if sitting back in a chair, and lean forward. Your upper body will be at an angle, but still in a straight line (keep your abs tight and pulled in). As you bend, lift your arms out front (with or without weights). Drop arms back down to your sides as your straighten. Start with a set of 10, and work to do three sets.

• Join a team. Sign up for the American Heart Association Heart Walk. Find one in your community at HeartWalk.org. • Need a new route? Find out about Walking Paths at StartWalkingNow.org. • Start a club. Grab your friends, and visit www.mywalkingclub.org to start your own official walking club. • Appreciate the season. Try a winter activity, such as snow shoeing, cross-country skiing or ice skating

Don’t forget to hydrate when you head out to exercise. Just because your sweat evaporates quickly doesn’t mean you’re not losing water.

Try Circuit

Tailgate Chili

An exercise circuit (a cycle of 5–6 moves, run a few times through) is a great way to stave off boredom and get a lot done in a short amount of time. You can create your own mini-circuits at home.

Serves 4 Approximately $3.44 per serving

Ideally, your circuit will include a cardio burst of 1–2 minutes, followed by 3–5 exercises that work various parts of your body.

1 pound 95% lean ground beef (or ground white meat chicken or turkey for a healthier option)

For example:

1 medium onion, chopped

• Jump rope, jog in place or run your steps (start with 1 minute and progress to 2).

1 medium green bell pepper, chopped

• 10 pushups (You can modify with knees down if you are having trouble holding a straight body pushup position; remember to keep your palms flat on the floor.)

2 teaspoons minced garlic from the jar or 4 cloves minced

• 20 crunches (with feet flat and knees up, legs bent in the air at 90 degrees or straight up, or your favorite variation)

½ teaspoon ground coriander

• 20 hip lifts (flat on your back, arms down on the ground at your sides with fingertips pointing toward feet, feet flat with knees bent at 90 degrees; press feet and shoulders into floor as you lift your hips as high as you can; lift and lower)

1 (14.5 oz) can no-salt-added or low-sodium diced tomatoes, undrained

• 30-second plank hold (holding a pushup position; body as a straight line, or with knees down) • 10 triceps dips on a chair/couch (Sit on chair with feet flat and knees bent at 90 degrees; hands at sides, palms pressed into the chair with fingertips facing forward; take one large step with right foot, and join left foot beside it. Bend your arms to 90 degrees as you lower and lift; keeps abs tight.) The beauty of exercise circuits is that you can be creative. Mix and match your favorite moves.

1 medium jalapeno, chopped (optional, only if you like spicy chili) 1 tablespoon chili powder 1 tablespoon ground cumin 1 (15.5 oz) can no-salt-added or low-sodium pinto or kidney beans, undrained

¾ cup jarred salsa (lowest sodium available) 1. Spray large saucepan with cooking spray. Cook beef and onion over medium-high heat for 5-7 minutes, stirring constantly to break up beef. Transfer to colander and rinse with water to drain excess fat. Return beef to pan. 2. Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally. 3. Add remaining ingredients and bring to a boil. Reduce to simmer, cover and cook for 20 minutes. 4. Optional – serve topped with low-fat grated cheese, a dollop of fat-free sour cream, sliced avocado, snipped cilantro or chopped green onions. TIP: If you want 5-alarm chili, add 1 teaspoon Cayenne pepper. Nutritional Analysis (per serving) Calories 297, Total Fat 6.0 g, Saturated Fat 2.5 g, Trans Fat 0.5 g, Polyunsaturated Fat 0.5 g, Monounsaturated Fat 2.5 g, Cholesterol 62 mg, Sodium 288 mg, Carbohydrates 29 mg, Fiber 7 g, Sugar 8 g, Protein 31 g, Dietary Exchanges 1 starch, 3 vegetable, 3½ lean meat

Mexican Chicken Soup

Chicken Pot Pie

Serves 6

Serves 8

Approximately $2.74 per serving 1 14.5-ounce can no-salt-added or low-sodium kernel corn, drained and rinsed 1 15.5-ounce can no-salt-added or low-sodium red kidney beans, drained and rinsed

Ingredients for the chicken 2 tablespoons olive oil 6 cloves crushed garlic 1 tablespoon picked thyme leaves or 1 teaspoon dried

2 teaspoons canola oil or extra-virgin olive oil

1 tablespoon chopped fresh oregano or 1 teaspoon dried

1 medium bell pepper (green or red), chopped

1 tablespoon chopped fresh tarragon or 1 teaspoon dried

1 large onion, chopped

1 bay leaf

1 medium jalapeno pepper, diced (remove seeds to reduce spice/heat)

1 teaspoon turmeric

2 garlic cloves, minced (or 1 teaspoon garlic powder)

1 teaspoon ground black pepper

2 tsp ground cumin

½ teaspoon salt

5 cups fat-free, low sodium chicken broth

2 cups frozen pearl onions, thawed

1.5 lbs boneless, skinless chicken breasts, cut into 1’’ cubes

1 cup carrots, peeled and cut into 1-inch cubes

1 large tomato, diced

1 cup celery, cut into 1-inch pieces

½ cup chopped cilantro

1 cup shiitake mushrooms, sliced ½-inch thick

1. Drain beans and corn in colander, rinse, set aside. 2. Heat oil in large saucepan over medium heat. Add bell pepper, onion and jalapeno; cook 5—7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin and cook another minute. 3. Add broth to saucepan, increase heat to high, and bring to rapid simmer. Add chicken and cook until no longer pink, about 5 min. Stir in beans, corn, tomato and cilantro, cover and cook on medium heat for 10 minutes, top with extra cilantro leaves (optional) and serve hot.

2 teaspoons salt-free all-purpose seasoning

1 cup crimini or button mushrooms, quartered 4 tablespoons flour ¼ cup Pernod (optional) 3 cups low-sodium chicken stock 1 pound skinless, boneless chicken breast, cut into 2” cubes 1 cup frozen sweet peas, thawed ½ cup chopped parsley Ingredients for the crust

Nutritional Analysis (per serving) Calories 281, Total Fat 5.0 g, Saturated Fat 1.0 g, Trans Fat 0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 1.5 g, Cholesterol 73 mg, Sodium 204 mg, Carbohydrates 27 mg, Fiber 8 g, Sugar 6 g, Protein 33 g, Dietary Exchanges 1½ starch, 1 vegetable, 4 lean meat

1 -1/3 cups flour ½ teaspoon salt (optional) ½ cup trans fat free margarine spread 3 tablespoons ice water

Cooking Instructions Prepare the chicken. In a large sauté pan over medium-high heat, heat the olive oil until hot. Stir in the garlic, thyme, oregano, tarragon, bay leaf, turmeric, salt-free all-purpose seasoning, pepper, salt and sauté for one minute. Add the onions, carrots, celery, and mushrooms and sauté for two minutes. Stir in the flour and coat the vegetables well. Add the Pernod, if using, and chicken stock and stir to blend well. Allow the mixture to come to a simmer. Stir in the chicken and simmer for five minutes. Stir in the peas and parsley. Remove from heat and pour the mixture into a 3-quart oval casserole. Cover loosely with foil and set aside. Preheat the oven to 375°F. Line a rimmed baking sheet with foil and set aside. To make the crust, place the flour (and salt, if using) in a mediumsized bowl and add the margarine spread, cut into one-inch pieces. Cut the margarine spread into the flour with a fork or pastry cutter (this can all be done in a food processor) until crumbly. Avoid over-working the dough. Add the ice water and mix (pulse in a food processor) until the dough just comes together. Roll the dough between two pieces of film wrap until it matches the size of the casserole. (Hold the dish above the dough to check for correct size.) Peel off the top layer of wrap and bring the casserole next to the dough. Lift the dough by the bottom wrap and use it to help invert the crust onto the casserole. Trim the outside edges of the crust and gently press the dough so that it fits perfectly around the inside perimeter of the casserole dough. Cut eight, evenly spaced 1-inch vents in the dough as demarcations of portions and to release steam while baking. Place the casserole on the foil-lined baking sheet and bake until the crust is golden brown and the juices are bubbling, about 45 minutes. Let the casserole rest for 10 minutes before serving. Serve the pie in a soup plate over a small mound of Olive Oil Mashed Potatoes. Note: This filling for the pie can be made a day or so in advance. Feel free to put an egg wash (one egg whisked with a tablespoon of water) on the finished pastry before baking if you prefer a sheen on your crust.

Nutritional Analysis (per serving) Calories 295, Total Fat 9.0 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 1.5 g, Monounsaturated Fat 5.0 g, Cholesterol 33 mg, Sodium 493 mg, Carbohydrates 33 mg, Fiber 3 g, Sugar 4 g, Protein 19 g, Dietary Exchanges 2 lean meat, 1 1/2 starch, 2 vegetable, 1/2 fat Recipe courtesy David Hagedorn

For every one hour of regular, vigorous physical activity, some people may increase their life expectancy by two hours. Physically active people save $500 a year in healthcare costs.

HEALTHY AMERICANS!!!

Saturday, March 21, 2015 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

Consign or Donate! Consigners get private pre-sale shopping privileges! Get details at www.ojref.org, pick up a consignment packet at your schoolâ&#x20AC;&#x2122;s office, or contact Kathy Soeder at KSoeder@ojrsd.com

Owen J. Roberts School District You could be saving 17% on the monthly service charge of qualified wireless plans In addition to the AT&T Sponsorship Program Discount You’ll also enjoy these benefits:

To find the AT&T Store closest to you visit: www.att.com/find-a-store Or visit your local AT&T Store: AT&T Store in Pottstown 1108 Town Square Road Pottstown, PA 19465 (610) 326-9450 If you visit a local AT&T store, please have proof of eligibility. (Employee badge, paystub or student ID)

Mention FAN: 3764196 to apply your 17% discount on qualified wireless plans Visit www.att.com/discounts to add your discount online. Sponsorship Program discounts: Monthly service discounts are available to qualified employees, students and other authorized individuals associated with eligible sponsoring organizations, such as companies and colleges/universities with a qualified business agreement (“Business Agreement”). Individuals must provide proof of eligibility (valid employee badge/student ID card, paystub or other approved validation method) and subscribe to service as Individual Responsibility Users (IRUs), taking perso nal liability for their accounts. Discounts are subject to the Business Agreement and may be interrupted, changed and/or discontinued without notice to you. A minimum number of employees, minimum monthly service charge for qualified plans, additional AT&T services or other requirements may apply for eligibility. Under some Business Agreements, the discount can vary m onthly depending on your organization’s aggregate volume of qualified charges. Discounts apply only to the monthly service charge of qualified plans (unless otherwise provided in your organization’s Business Agreement). Discounts are not available with any unlimited voice plans. For Family Talk plans, discount will only apply to the primary line. For Mobile Share plans, discount applies only to the monthly service charge for the data allotment of eligible plans, not to the additional monthly device charge(s). Additional plan and other restrictions apply. Discounts may not be combined. Offer subject to change. If you have a question about available discounts and/or your eligibility, contact your organization’s telecom manager or contact us at att.com/getIRU. All other marks contained herein are the property of their respective owners. Service provided by AT&T Mobility. © 2014 AT&T Intellectual Property. All rights reserved. AT&T and the AT&T logo are trademarks of AT&T Intellectual Property. 1 Wi-Fi enabled devices required. Access includes Wi-Fi Basic. Other restrictions apply. See attwifi.com for details and locations. Mobile broadband not available in all areas. AT&T Mobile Share Value Plans (with Unlimited Domestic Talk and Text) Smartphone required. Up to ten (10) devices per plan. Additional monthly charge per device. Unlimited talk and text for phones only. If you are using a shared data plan without a Smartphone(s) on the account or you do not have all required elements of the plan, AT&T reserves the right to place the non-complying device(s) on an appropriate plan(s). If you exceed the amount of data in your plan during your billing period, an additional 1GB is automatically provided as specified in your rate plan. Overage charges are billed to the primary line. All data allowances, including overages, must be used in the billing period in which the allowance is provided or they will be forfeited. Authorized users on the account may temporarily suspend data access for each device using the Shared Data Plan. Data access will be restored at the beginning of the next billing cycle. Monthly charges, however, will continue to apply. Tethering and mobile hot spot use is permitted with up to five (5) simultaneous devices. Access to corporate email, intranet and apps available for $15/mo. per device. Additional monthly charge per device not eligible for discounts. Domestic use only. Activation fee may apply. Additional deposits and other restrictions may apply.

Wellness, Nutrition, & Education, LLC Wellness Services at Owen J. Roberts School District Founded in 2010, Wellness, Nutrition, & Education, LLC (WNE) develops & implements programs for employers and individuals to encourage healthy lifestyles. WNE specializes in providing personalized health coaching at the employeesâ&#x20AC;&#x2122; worksite or our offices. WNE will be offering onsite services to the employees of Owen J. Roberts School District including voluntary one on one health coaching. Employees will be able to schedule their own appointments at times that are convenient for their individual schedules. Independence Blue Cross (Personal Choice) covered members and dependents receive 6 sessions per year covered 100% with no co-pay. Hours will be flexible to work around employeesâ&#x20AC;&#x2122; work schedules. Sessions are offered at a group discounted rate for participants without insurance coverage ($50.00 per session).

Wellness coaching consists of establishing healthy lifestyle habits in any of the following areas: Weight Management Nutrition Education Stress Management Exercise Motivation Tobacco Cessation Disease Management (Diabetes, Heart Disease, IBS, etc.)

Individual Health & Wellness Coaching: Use the sign up link listed below if you Health and Wellness coaching is the prac- are interested in participating. You will then be contacted to schedule your aptice of health education and health propointment. motion to enhance the wellness of clients by facilitating the attainment of their health and wellness goals.

WNE provides personal wellness coaching and medical nutrition therapy with a registered dietitian, licensed in the state of Pennsylvania.

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The initial comprehensive session generally lasts 60 minutes, with follow-up sessions lasting between 30-60 minutes.

** If an appointment needs to be cancelled or re-scheduled, cancellation must be made 24 hours in advance of appointment to avoid a $50.00 late cancel fee. Cancellation can be done via phone or email listed below. **

Individual health coaching is being offered onsite at many locations throughout Owen J. Roberts School District. Sessions can also be completed via telecommunication.

Phone: 610.644.5870 Fax: 610.647.3751 53 Darby Road Paoli, PA 19301 nicole@workplacenutrition.net WNE Health Coaches will address the following areas with employees: Indentify Needs Provide Education Develop a Plan Monitor Progress Address Barriers Provide Positive Support

Did you know that Parks and Rec offers many activities and programs for adults? Spend the day with us in NYC, learn a new hobby, or maybe brush up on an old one – read on for more information!

The Big Apple upcoming trips: Treat Yourself! All trips depart at 7:30am and return at 10:00pm

April 18, 2015 – Jersey Boys, Honeymoon In Vegas, and Wicked  Spend a few hours walking around, enjoy a Broadway matinee show, and finish this trip off with a delicious dinner at Snuffy’s Pantagis Renaissance Restaurant in Scotch Plains, NJ

May 9, 2015 – On Your Own in NYC!  Treat mom to a day of NYC tourism, shop ‘til you drop, or enjoy a “ME” day without the hassle of driving! Whatever your reason, spend the day with us in ‘The City That Never Sleeps’!

September 19, 2015 – Matilda and Les Miserables  Spend a few hours walking around, enjoy a Broadway matinee show, and finish this trip off with a delicious dinner at Snuffy’s Pantagis Renaissance Restaurant in Scotch Plains, NJ

Looking for a new hobby or fun date night opportunity? Reminiscing about something you use to do with grand-mom or an aunt long ago? Take a look at some of the new offerings we have below! Knitting for Beginners - Welcome to the wonderful world of knitting! Class will begin with

casting, then move on to basic techniques, and conclude with the completion of a small finished project. Minimum age 13. Classes will be held at the Pottstown High School Tuesday nights beginning February 24 through March 17, 2015 7:00-8:30 pm.

Have you always had an interest in Ballroom Dancing? Have a wedding or cruise coming up? Learn the basics to dances like Waltz, Tango, Rumba, Cha-Cha, Swing, Foxtrot, Salsa, and Merengue in a friendly and welcoming class format! All skill levels are welcomed! Classes will be held at Lincoln Elementary, located at 461 N. York Street. Couples and single adults are invited: ages 18 to 80 and beyond! Already know the basics? Then come brush up and learn a few new steps. Join us for our 9 evening series of dance samplings and have some fun! Classes begin in March and run through mid- May, 2015. One hour sessions beginning at 6:00pm or 7:00pm.

Call Parks and Rec at (610) 970-6618 or visit www.pottstown.org to learn more information and to register for any of the above opportunities today!