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WILDCAT PRIDE
SOMETHING FOR EVERYONE So many events NOT to miss!
GROWING FAMILY check out at least one addition  to the OJR family... call it baby therapy
HEALTHY YOU! Build inner and outer strength with wellness tips and information
Your Source for a Happy and Healthy Lifestyle
SEPTEMBER 2019
THIS EDITION FEATURES:
RECHARGE YO U R M I N D A N D YO U R B O DY W I T H
EXERCISE
FRUITS & VEGETABLES: MORE MATTERS
EATING WELL
ON A BUDGET
BROUGHT TO YOU BY
TIPS TO REFOCUS YOUR MIND
HOW TO PREPARE FOR
EMERGENCIES
RECHARGE YO U R M I N D A N D YO U R B O DY W I T H
EXERCISE
When you’re tired or stressed, working out may be the last thing you want to do, but the truth is physical activity is a powerful energizer! Aerobic exercise, like walking, swimming, or biking, releases powerful chemicals in the brain that relieve anxiety and increase mental energy. Strength training, such as lifting weights, also offers great benefits. It can improve your mood, enhance concentration, and increase decision-making skills.
Working out can also help you sleep better and give you more energy. You can reap all these benefits with 30 minutes of moderate exercise five times a week. So what are you waiting for? Schedule some time to work out today! Sources: https://healthybrains.org/pillar-physical/ https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm/
FRUITS & VEGETABLES: MORE MATTERS
Colorful fruits and veggies combine great taste and nutrition, but most adults aren’t getting the recommended amounts in their diet. Adults should eat at least one-and-a-half to two cups of fruit and two to three cups of veggies each day. Fruits and vegetables contain nutrients that may help prevent heart disease, cancer, and other diseases. They are also essential for overall good health and maintenance of your body. Ready to increase your intake? Here are five easy ways to add more fruits and veggies to your daily diet: 1. Add bananas or berries to your cereal. 2. Add chopped vegetables, such as onions, celery, peppers, or spinach, to your eggs or potatoes. 3. For a quick snack or side dish, eat a piece of fruit or raw veggie sticks. 4. Have a salad with dinner. Pre-washed bags of salad greens are easy to prepare. 5. Add chopped vegetables to soups, stews, beans, rice, and spaghetti sauce. Source: https://www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables
EATING WELL
ON A BUDGET
Nothing saysalso summer like freshIfpeas from farmer’s market. Eating out is convenient, but it can be expensive. you’re on the a budget, There are dozens of types peas, cooking your own meals at home is a great way toofeat welleach and with save subtle money.differences It can be healthier, too!in flavor. Their sweet taste and starchy texture can be enjoyed as a simple side dish or added to salads, dips, and stews. Here are three suggestions to help you eat well on a budget: But, peas just don’t taste good, they’re also good for you! Green peas contain vitamins, minerals, and nutrients 1. Plan your weekly meals. 2. Understand the price tag. that promote 3. Meal prep. vision and eye health. One cup ofshopping, peas includes Go through your pantry, When grocery look valuableTake some time on the amounts which can repair damaged fridge, and freezer and build of vitamin at E, the unit price and the size of skin, thicken weekend to prepare several hair, balance hormones and cholesterol levels, and fight meals disease. meals around items that you the product. You may find that at once, then freeze or They source fats. already have. This will helpare also a good a larger tubofofomega-3 cottage cheese store the extra meals for easy
you avoid buying items that costs more than a smaller tub, Peas also offer benefits for the environment, including: retrieval during busy weekdays. you don’t need. but if the unit price per ounce When you have leftovers or 1. Pea crops are good for soil. They take nitrogen from the is lower, then the bigger tub is meals made in advance, air and add it to the soil without added fertilizer. still the better value. it will help cut down on the 2. Peas have a shallow root system which can help prevent temptation to order out soil erosion. when you’re too tired to cook.
Source: https://www.choosemyplate.gov/budget
3. When rotated with other crops, peas have been shown to lower the risk of pest problems, leading to less use of insecticides. Sources: https://www.wholefoodsmarket.com/blog/9-healthy-ways-savor-end-summer-fruits-and-vegetables https://leaf.nutrisystem.com/7-mouthwatering-ways-to-enjoy-watermelon/
Source: https://www.rei.com/learn/expert-advice/sun-protection.html
SWEET
AND
SOUR
CHICKEN WITH BROCCOLI 1 tbsp sesame oil 1/2 cup orange juice 1 pound boneless chicken breasts 6 cups broccoli florets 1 1/2 tbsp cornstarch 2 tbsp rice vinegar 2 tbsp low-sodium soy sauce 2 tbsp honey 2 cloves chopped garlic 2/3 tsp crushed red pepper
Heat sesame oil in a large skillet over medium heat. Add chicken, and cook until browned and cooked through. Transfer chicken to a plate. Add orange juice to the pan, scraping up any brown bits. Add broccoli; cover and cook until tender. In a separate small bowl, whisk vinegar, soy sauce, and cornstarch. Add mixture to the pan along with honey, garlic, and red pepper. Bring to boil, stirring until sauce is thickened. Add chicken back to pan, cook for 1 minute, and serve.
TIPS TO REFOCUS YOUR MIND We have over 50,000 thoughts per day — over half of which are negative. Taking the time to refocus your mind in a positive direction is a healthy practice that can provide opportunities to grow and develop. A self-reflection break can help you stay motivated, make progress towards goals, and help course-correct. To help stay on the right path, consider asking more “what” questions than “why” questions. “Why” questions can highlight limitations and stir up negative emotions. “What” questions help keep us curious and positive about the future. When self-reflecting, be sure to ask yourself the following questions: • What are my core values and am I living up to them? • Am I giving my best energy to my daily activities and loved ones? • What do I want for my life? • Am I holding on to something I need to let go of?
Sources: https://healthybrains.org/pillar-physical/
HOW TO PREPARE FOR
EMERGENCIES September is National Preparedness Month, so it’s an ideal time to assess your emergency preparedness. Natural and man-made disasters can strike at any time. To prepare for potential disasters, the National Safety Council recommends the following precautions: • Have an emergency kit in your car and at least three days of food and water in your home for all family members and pets. • Store all important documents in a fire-proof safe or safety deposit box. • Make sure to have a family communication plan in place. Be sure to include all important phone numbers. For additional resources to help you plan ahead, check out ready.gov and emergency.cdc.gov. Source: https://www.nsc.org/home-safety/safety-topics/emergency-preparedness
We’re all busy, but it’s important to make time to address and support your health and wellness, and not just when you get sick! Self-care not only benefits you, but everyone around you — when you’re healthy, you’re able to take care of your loved ones. Ready to make yourself a priority? Here are five self-care measures to incorporate into your routine: • Get adequate sleep. Adults need 7 to 9 hours of sleep per night to recharge the mind and body. • Manage stress. Get outside, take a walk, meditate, or just take 10 minutes to yourself. • Be active. Exercise helps reduce stress and anxiety, can help you manage your weight, and helps manage many chronic health conditions. Adults should aim for at least 150 minutes a week of moderate-intensity exercise. • Eat well. Be sure to eat a variety of healthy foods that will fuel you throughout the day. • Schedule some “me” time each day. Everybody needs time each day to decompress, whether it’s taking a walk, talking to a friend, or reading a book. Source: https://www.psychologytoday.com/us/blog/click-here-happiness/201812/self-care-12ways-take-better-care-yourself
MONTHLY
QUIZ
1. When you’re tired or stressed, which type of physical activity can improve your emotional stamina?
2. Which is not a suggested way to save money and eat well at home?
A. Strength training such as lifting weights
B. Buy only fresh vegetables
B. Aerobic exercise like walking, swimming, or biking
A. Plan weekly meals
C. Make meals in advance for the week
C. Both A and B
A. Store all important documents in a non-fire proof safe B. Have at least one day of food and water in your home for all family members and pets C. Make sure to have a family communication plan in place
1. C, 2. B, 3. C
BROUGHT TO YOU BY
3. Which of the following is a recommended emergency preparedness precaution?
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.
RSVP preferred to Alemma429@gmail.com Walk-ins welcome Sponsored by OJR Wellness Council
STAFF AFTER SCHOOL
a g o Y WEDNESDAYS - 9/25, 10/2, 10/16, 10/23 3:45 - 4:45 NORTH COVENTRY ELEMENTARY HATHA YOGA WITH MODIFICATIONS INSTRUCTOR: ANNETTE LEMMA WWW.FLOWERCHILDYOGA.COM
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OJR Education Foundation
Family Farm Fest Fundraiser Saturday, September 21, 2019 4-9pm Olszanowski Farm-315 Pughtown Road, Spring City, PA Enjoy an evening of food and fun with family and friends! Bring a camping chair and a flashlight, and we'll do the rest! Tour the 3.5 mile Corn Maze Ride the Hayrides Enjoy S'mores by the Bonfires Awesome Baskets, Raffles and a 50/50 Drawing. Delicious Food and Drinks Face Painting Pumpkins for Sale Free Games for Kids and Adults
Adults $12 / Students $8 Children age 5 and under are free. Ticket includes hayride, maze, games, and bonfires.
All funds benefit the students at Owen J. Roberts Schools
Any questions can be emailed to info@ojref.org OJR Education Foundation is a 501(c)(3) organization. Tax ID: 23 2621428
Make A Difference Day
OJR Food Drive! th
October 7 - 25
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All items donated will be distributed to local families in need by the Coventry Food Pantry.
Drop off non-perishable food items in the lobby each morning before school! What to donate: canned foods, boxed foods, soap, shampoo, toilet paper, etc.
HELP OUR ORGANIZATION BE THE FITTEST IN PHILLY! Be a part of our organization’s team for the Philadelphia Marathon Weekend. Individual discount registration, exclusive treatment and awards are just some of the benefits included! Register now at PhiladelphiaMarathon.com using the following discount codes: • Marathon – $20 – MCBCC2019 • Half Marathon – $15 – HCBCC2019 • Rothman 8k – $10 – 8CBCC2019 More information can be found at: PhiladelphiaMarathon.com/races/corporate-challenge/
Owen J. Roberts 6 Annual th
Pink Out Football Game to benefit Unite for Her When: Friday October 25, 2019 at 7:00 PM Where: Owen J. Roberts Wildcat Stadium Please come and wear as much pink as possible! Unite for Her T-shirts, Sweatshirts and other items will be available for purchase. Order forms will be available on the district website. For additional information, please contact Mr. Jason Hess at JHess@ojrsd.net or Mrs. Kira Marks at KMarks@ojrsd.net or visit the Unite For Her website at www.uniteforher.org
Owen J. Roberts Band Cavalcade Saturday, October 5, 2019 5:00pm (gates 4:00pm)
$10 adults / $8 students & seniors Get your tickets today at: OJRbandmpo.com
OJR
Superhero Showdown NOVEMBER 9, 2019
9am Check-In 10:00 1 Mile Fun Run/Walk 10:30 5K Run & Walk at Owen J. Roberts High School Track
R J O All proceeds from the RUN 101 go directly to student programs through the Best Buddies organization and Roberts Education Foundation.
Additional Info and Registration http://ojrrun101.weebly.com/
BY: OJR WHEN: 09/29/19 7:00PM following Willie Green WHERE: OJR HS
Warwick Child Care Center, Inc. Enrolling for FREE Preschool Education for 2019-2020 school year! The program operates daily from 9:00 AM - 3:45 PM in conjuction with the Owen J Roberts School District at the following Warwick Child Care Centers:
If your child is three or four years old on or before September 1, 2019, now is the time to enroll your child in PA Pre-K Counts for the 20192020 school year. Pennsylvania Pre-K Counts Offers: *Standardized curriculum and assessment
South Coventry Center
1190 Ridge Road
*Highly qualified teachers who have experience working with young children
Pottstown, PA 19465
*Smooth transition to Kindergarten Who Who can can Apply: Apply:
Krystle Mayberry
*Children *Children who who are are 3 3 or or 4 4 years years of of age age by by September September 1, 1, 2015 2019 and and
610-469-0148
*Children who reside in the Owen J Roberts School District *Children *Children who who live live in in families families earning earning 300% 300% of of the the federal federal poverty poverty level level or less: or less:
Cedarville Center
*family *family of of 4 4 earning earning less less than than $72,750/year $77,250/year
16 E. Cedarville Road
*family *family of of 3 3 earning earning less less than than $60,270/year $63,990/year
Pottstown, PA 19465
*family *family of of 2 2 earning earning less less than than $47,790/year $50,730/year
Tana Rinehart 610-326-4522
Pennsylvania Pre-K Counts is available at no cost to families, Pennsylvania Pre-K Counts is available no cost to families, but space is limited. Call at today! but space is Call today! **Transportation can be provided forlimited. children living in the Park Spring’s Apartment Complex**
Greetings, Our Q3 spotlight offer has been very popular and quantities have become limited. As a result, we are including a replacement offer for the remainder of Q3. Please post or forward enclosed updated flier to all employees/members. The spotlight offer has been updated to:
Certified Reconditioned Explorian® Series (excluded from 15%) • • •
Variable Speed Control (10 speeds) Pulse Feature 64 oz. Low Profile Container
With Corporate Account Code: $199.95 + FREE SHIPPING—a savings of $90!
15% off all blenders, containers, and accessories
Enjoy everything that Vitamix has to offer by shopping all our blenders and accessories!
Happy blending, Your Vitamix Corporate Accounts Team
OJRHS CREW CLUB
ROWING COACH NEEDED ASSISTANT ROWING COACH, 5 DAYS A WEEK ON WATER 2:45-5:15, THROUGH NOVEMBER 10TH. SPRING SEASON WILL BE CONSIDERED UPON COMPLETION AND REVIEW OF FALL. Must have prior rowing experience, and all PA clearances will be required; Prior coaching experience preferred. Compensation will be discussed with qualified candidates. Applicants, please email mkvallino@comcast.net with resume to apply.
ATTENTION
FRIENDS + FAMILY OF OJR On February 10 of 2018, Doug and Jennifer Rowley, teachers in the OJR school district lost their son Jack due to epilepsy complications. The East Vincent Faculty/Staff and PTA are building a Playground Pavilion dedicated to Jack.
scan me!
Please consider donating at: GoFundMe.com/jack-rowley-playground-pavilion
H I I T
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S C U L P T
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S T R E N G T H
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Y O G A
BOUTIQUE FITNESS STUDIO LOCATED IN THE HEART OF POTTSTOWN! OUR UNIQUE CLASSES ARE DESIGNED FOR
ALL
FITNESS LEVELS!
FIRST CLASS FREE + TEACHER DISCOUNT ON CLASS PACKAGES!
To view our full schedule and class packages, download the MINDBODY mobile app and search "DASH FITNESS STUDIO"
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