Wildcat PRIDE Enter the drawing at the
WIN THIS
Employee Benefits Fair on February 17—details inside
February 2017
What’s Inside LIFE and WELLNESS
How to Win a Stability Ball Chair Healthy You! Live Well, Work Well Introducing 95210 TEAMS After School Yoga Wellness Wednesday Workouts EVENTS
Save the dates: Prom Fashion Show, Feb. 24 HS Musical, Cinderella, March 16-19 MS Night of the Arts, March 23 MS Musical, Aladdin, April 21-23 BENEFITS FAIR INTROS AND SPECIAL OFFERS
Candid of the month...
February 2017 THIS EDITION FEATURES:
PHYSICAL EXERCISE FOR EMOTIONAL STRENGTH ESSENTIAL HEALTHY COOKING TOOLS
KEEPING YOUR BRAIN HEALTHY
DISCOVER YOUR
STRENGTHS
THY L A E TE T-H R A A L HE CO
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Brought to you by
Physical Exercise for Emotional Strength We all know that regular exercise can make us physically strong. However, regular exercise may also help us become more emotionally solid. If you have ever worked out when in a bad mood, you have probably seen this in action. Here are some other ways that exercise can make us feel better: Improve your mood. Just a 30-minute walk around your neighborhood can release feel-good chemicals in your brain. Boost confidence. Exercise makes us feel better about ourselves, and not just how we look. You may notice a boost in your self-esteem. Increase energy. With oxygen flowing through your body, your heart and lungs work more efficiently. This makes you feel better and helps you to get through the day. Promote better sleep. Regular exercise has been shown to help us fall asleep faster and deeper. Who among us can’t benefit from a good night’s sleep? If you’ve been feeling the winter blues, a new exercise routine might help. Try for 150 minutes of moderate exercise per week. Source: mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
Heart-healthy Chocolate Choices If you consider yourself a “chocoholic,” you probably know that certain kinds of chocolate have benefits outside of being extremely tasty. Dark chocolate, in moderation, can positively impact your health if you follow a few guidelines: Choose wisely. Choosing the right chocolate is important — otherwise, eating it can do more harm than good. Opt for organic dark chocolate with a high cocoa content. Avoid those that include caramel, nougat, or other additions. Follow your heart. Dark chocolate contains heart-healthy flavanols. These particular antioxidants can help lower blood pressure and improve blood flow to the brain. Keep it in moderation. Using food or drink for comfort can be an unhealthy habit. Eat only a small amount of dark chocolate, about one ounce, every few days. The next time you think of reaching for a cocktail after a tough day, consider treating yourself to a small amount of dark chocolate instead. Who knew selfcare could taste so good? Source: my.clevelandclinic.org/health/articles/benefits-of-chocolate-heart-health
Essential Healthy Cooking Tools Having some essential equipment can make healthy home cooking easier, faster, and more fun. Here are our top picks: Basic knives. Make quick work of fruits and vegetables with a serrated knife, a 9- to 10-inch chef’s knife, and a paring knife. Cutting boards. Avoid cross-contamination by keeping two, one for raw proteins and one for cooked foods and produce. Measuring spoons and cups. Help control portions. Nonstick pots and pans. These allow you to cook with less fat. Slow cooker. Use everyday ingredients to create soups, stews, chili, and other easy meals that almost make themselves. Storage containers. These help to make leftovers a simple next-day lunch.
Recipe of the Month: Mexican Guacamole Ingredients: 2 jalapeño peppers, seeded and minced (fresh or pickled)
2 ripe avocados, halved, pit removed
2 tablespoons finely chopped fresh cilantro
½ cup coarsely chopped tomato
1 teaspoon of fresh lime juice
½ cup finely chopped sweet onion
Instructions: Combine half the onion, half the jalapeño, and half the cilantro in a mortar or food processor, then grind or pulse into a smooth paste. Transfer to a serving bowl. Scoop out the avocado with a spoon, combine with the onion mixture. Stir in remaining onion, jalapeño, cilantro, and lime juice. Gently mix in tomatoes.
Try dipping with low-fat, multigrain chips, sliced cucumbers, carrot sticks, or red peppers.
Keeping Your Brain Healthy Age and genetic factors are known to increase the risk for Alzheimer’s disease. But what about diet and exercise? Although science has not yet determined that lifestyle changes can help prevent Alzheimer’s, research has found that a healthy lifestyle may help protect the aging brain. Think about: Diet. Green vegetables and fatty fish like salmon help reduce the rate of cognitive decline. Exercise. Regular cardiovascular exercise can help the brain maintain old connections (your memory) and make new ones. Hobbies. Keep the brain active by interacting in social situations, learning new things, and taking on new projects. Safety. Wear a helmet during sports and keep your home free of sharp edges and clutter to help prevent head injuries from occurring. Source: nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/search-alzheimers-prevention-strategies
Discover Your Strengths If you’ve already broken at least one New Year’s resolution, you’re not alone! Maybe it’s time to try a new self-improvement tactic: Focusing on your talents rather than dwelling on areas you need to improve. You will see a gradual change, and so will everyone else. Start with what’s easy. Instead of attempting to change something that you don’t like about yourself, build on the good things you have going for you. If you already jog three days a week, add in a few additional exercises like yoga or weight training. If you sleep six to seven hours a night, try a few minor adjustments to your routine to make it a full eight hours. Recognize what you’re good at. Do you always remember to floss? Do you call your parents regularly? Figure out why these tasks come easily and see if you can apply the same principles to other areas. Don’t target weaknesses. Want to lose five pounds? Instead of subtracting unhealthy foods from your diet, try adding more fruits, vegetables, whole grains, and water. There will be less room in your stomach for fattening foods.
Decide Together Decisions, decisions… modern humans make hundreds of them a day. This can become difficult when it’s not just you making the decision. No two people see a situation the same way. Whether it's a group of co-workers solving a tough problem or a family trying to make weekend plans, these tips will help everyone come to a consensus: • I dentify the problem and agree on the common goal. • Stay focused on the matter at hand. • A void being attached to one outcome. Discuss all options. • E ncourage the expression of thoughts, feelings, and opinions.
• Review the pros and cons. • D on’t make demands, dominate the discussion, or criticize. • Maintain a calm tone of voice. • C ome to a decision that respects everyone involved.
Monthly Quiz: 1. W hich of the following can be a potential benefit of exercise? a. Strengthen muscles. b. Burn calories. c. Boost self-esteem. d. All of the above.
2. Which type of chocolate is the healthiest choice? a. 60% organic dark chocolate bar b. Black forest cake c. Milk chocolate peanut butter cups
3. W hat isn't a recommended tactic for making shared decisions? a. Discuss all options. b. Dominate the discussion. c. Don't raise your voice.
ANSWERS: 1.) d
2.) a
3.) b
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.
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7
Don’t Give Up on Your
New Year’s Resolution! 2
If
you are about to break your 2017 New Year’s resolution, you aren’t alone. Some statistics find that up to 92 percent of us never meet our goal. However, you can beat the odds this year by employing some of these strategies that the successful 8 percent use to reach their goals. Half of the tips involve setting yourself up for success by thinking through your resolution and being realistic. The other half help with keeping you motivated and on track. Planning and executing your resolution are equally important.
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Write down a complete resolution. People remember
things they write down, so place your resolution somewhere you see it every day, such as taped to the bathroom mirror. Move this reminder to a new location every three-four days so you don’t start overlooking it. This process of actually touching it will also reinforce your commitment. Think through your resolution, including why you want to meet your goal. Understand the motivation behind the resolution. Do you want to lose that 40 pounds to lower your cholesterol or to drop three pants sizes? Understanding what you will gain by keeping your resolution will help keep you on track.
Set a more realistic goal.
Many people blow off their resolutions because they set unrealistic goals. You can’t expect to go from saving no money at all to socking away $20,000 in a year. Start small. Instead of exercising an hour a day, six days a week, try a half hour a day, three to four days a week. You can always add to your goal after you’ve been successful for a while.
Share your resolution with others. When you tell others what you plan to do, you’re making yourself accountable to them. Ask an assertive, but trusted family member or friend to ask you about how you are achieving your goal. Having supportive people in your corner increases the odds that you’ll keep your resolution.
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Address the naysayers. We all have at least one negative person in our lives. Whether it’s your jealous relative or a nasty coworker, you cannot let what they say derail you. Plan what you’ll say to the naysayers. Try a conversation stopper, such as, “Thank you for your input,” or “I’ll certainly consider what you’ve said.”
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Pat yourself on the back for your successes. Once you’ve successfully worked toward your goal for a week or two, be sure to give yourself some credit. Celebrate your successes in positive ways. If you are trying to lose weight for example, treat yourself to something (other than unhealthy food or slacking off on exercise.) Some studies find that we have as much willpower as we think we do, and reminding yourself that you’ve been successful in the past will help you when the going gets rough.
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Don’t abandon your resolution because of a setback. Most people give up after they break their resolution once or twice. It’s unrealistic to believe we are going to work toward our goals consistently, especially when trying to break unhealthy habits or establish healthy ones. Note what happened to get you off track, make any adjustments you can to avoid those circumstances and start again. It doesn’t matter how many times you start over, as long as you reach your goal. You can always start your day, or even your year, over. Look back at your previous successes, and keep going.
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We view each January as a fresh start with potential for life-changing possibilities. Making a New Year’s resolution and attempting to keep it requires work, but the payoff is huge. Not only will you reach a goal, you’ll become more self-confident from the lessons you learned during the process. Here’s to hoping your 2017 sees some of your dreams come true!
This tip sheet may be reproduced and distributed without permission. Copyright 2017 by © WorkExcel.com F156
February 2017 Work/Life Services Newsletter Call our toll-free number 1-800-364-6352 for assistance
Sharpen Your Communication Skills Become a Communication Pro Being a good communicator doesn’t just involve good speaking skills; it’s about being a good listener, too. In order to communicate better in all areas of your life, use the following tips to help you develop your abilities and connect with others more effectively. In the office setting, you can be a more effective communicator with fellow employees by:
Showing people they can trust you by not embarrassing anyone. Avoiding judgment and sticking to the facts. Giving praise and feedback regularly. Asking for clarity when you’re confused: “I want to make sure I’ve understood you correctly. Do you have an example of what you’re speaking about?” Restating the person’s point to check for understanding: “What I’ve heard you say is that you’re…” Use body language to show you’re listening (eye contact, nodding your head, etc.).
Ask for Responses It’s important to leave time and space available so that you can allow others to share. By asking for others’ opinions and thoughts, you’ll show that you care about their feelings. As a result, colleagues and others may come to you more often about concerns or ideas. Ask the following questions to show your interest:
“What do you think about that?” “Was that easy to understand?” “Do you feel ok about this?”
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Communication Basics Whether you’re communicating one-on-one or within a group:
Try not to make assumptions around what the other person already knows. Make sure the person knows all the information and has a basic understanding of what you are speaking of. Use appropriate language when speaking to another person. The person you are speaking to will have a unique background, skill set, age, and level of experience. Try to make it so he or she can best understand you by using clear, direct language that takes these characteristics into consideration. Pick a quiet and appropriate place to converse. If the conversation is about a personal matter, make sure the place is private.
Consider Non-Verbal Cues When you’re speaking to someone, it’s not just your words that they are observing. Think about the messages you are sending through tone of voice and body language: Tone of voice:
Does your voice sound urgent or hesitant? Do you sound nervous or are you stammering? Do you sound light-hearted or belligerent?
Body language:
Are you making eye contact? Are your arms folded? Are you leaning forward aggressively or looking relaxed? Are you fidgeting or obviously distracted?
If your body language and tone of voice send a different message than your words, try to find out why. Are you really saying what you mean? Active Listening
Respond to the person who is talking by giving active feedback like, “Uh-huh,” or “Please, go on.” A small nod of your head while a person is talking also reaffirms that you are listening.
Practice the tips above to help develop your listening and speaking skills. Communication skills take time and practice, but the more you work at it, the more effective you’ll be. Written by Life Advantages - Author Delvina Miremadi ©2016
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Track Your Daily Health & Wellbeing INTRODUCING TEAMS! Fit for Life 95210 members may earn points by tracking tenets of health: sleep, fruits & veggies, screentime, physical activity, sodas & sugary drinks, tobacco exposure, and also water intake, and weight loss. New year—new you! We re-tooled the 95210 tracking platform to work toward personal health and wellness goals! Now concentrate on setting personal health goals or by joining a team to work toward goals. Any member may start a team! Team sizes are not limited. Starting a team is easy. If you need directions, email Jrechtin@ojrsd.com or check the wellness area of the district website at http://www.ojrsd.com/Page/7478
Not a member yet? https://www.95210.org/ojrsd Access Code: welcome Earn points for a healthier life!!! See how points add up. Go to: https://www.95210.org/points
HOW TO win or earn a stability ball chair: 1. Enter the drawing at the employee benefits fair on February 17 2. Earn points on 95210 to get the chair as a reward
After School Yoga for Adults Free for all OJR employees Thursdays February 9, 16, 23, 2017 3:45pm-4:45pm North Coventry Elementary School Library Hatha yoga with modifications for beginners or seasoned yogis Enter school via the main entrance and go through the courtyard to the library.
Make time for you! Instructor: Annette Lemma of Flower Child Yoga www.flowerchildyoga.com Walk-ins welcome; RSVP preferred to Alemma429@gmail.com or 610-469-5182
Sponsored by OJR Wellness Council /Fit for Life
Music by Richard Rodgers Lyrics by Oscar Hammerstein II
New Book by Douglas Carter Beane Original Book by Oscar Hammerstein II
Orchestrations by Danny Troob Music Adaptations & Arrangements by David Chase
Thursday, March 16th & Friday, March 17th at 7:00 PM Saturday, March 18th at 5:30 PM & Sunday, March 19th at 2:00 PM Tickets available at door or reserve in advance at ojrmusical.com
Students & Seniors (Over 62) $10.00 Adults $15.00 Presented through a special arrangement with R&H Theatrical: www.rnh.com
nce Upon a Royal Tea Party Presented by The Owen J. Roberts High School Musical
When:
Saturday, March 4, 2017 1:00-3:00 PM
Where:
Owen J. Roberts High School Cafeteria and Auditorium
Cost:
$8.00—Adults $5.00—Children Under 10 Advance Ticket Sales Only Purchase by Friday, February 24, 2017
For Details and Contact Information, Visit: http://tinyurl.com/ojrmusicalevent
Wellness Wednesdays Marchini’s Morning Workouts. HS Gym. Weds 6 AM Jan 25th - Maurer Feb 1st – Stoltzfus Feb 8th- Wentzel Feb 15th – Youngblood Feb 22nd Ayres March 1st Fritzinger Thanks guest leaders! Join the Fun!
Employee Benefits Fair February 17
10-12
High School Lobby Enter drawings for prizes FREE Guest Pass to any FV YMCA Speak with Financial Experts Get discounts for local Fitness Outlets, Costco & BJ’s Chair Massage, Natural Sinus Remedies, Healthy FREE Snack Samples, Registered Dieticians
Win this chair—enter by showing up!
Independence Blue Cross United Concordia Quest YMCA Employee Benefits Table Ignite Studio Yucha & Associates Wellness Tri County Chiropractic McCormick Chiropractic Cassie Eshelman Infiniti Chiropractic
Kades-Margolis Main Line Financial Waddell & Reed Edward Jones Lincoln Investment Citi Credit Union Diamond Credit Union
Everyone makes resolutions on January 1. Why not now?
Sign up for a 403(b) plan and get a jump on supplementing your pension.
Visit axa.com/teachers or contact me to schedule an appointment today.
A 403(b) is like a 401(k) retirement plan tailor-made for educators. As the #1 provider of 403(b) plans for K-12 schools,* we can help you retire more comfortably and enjoy tax benefits in the near future.
AXA Advisors, LLC Tel: (610) 660-4268, ext. 4268 Matthew.Johnston@axa-advisors.com
MATTHEW JOHNSTON Financial Consultant
*LIMRA, Not-for-Profit Survey, based on total participants for four consecutive years (2012-2015) and contributions for three consecutive years (2013-2015). “AXA� is the brand name of AXA Equitable Financial Services, LLC and its family of companies, including AXA Equitable Life Insurance Company (NY, NY), AXA Advisors, LLC, and AXA Distributors, LLC. AXA S.A. is a French holding company for a group of international insurance and financial services companies, including AXA Equitable Financial Services, LLC. The obligations of AXA Equitable Life Insurance Company are backed solely by their claims-paying ability. AXA Equitable Life Insurance Company (New York, NY). Distributors: AXA Advisors, LLC (member FINRA, SIPC) and AXA Distributors, LLC. AXA Equitable, AXA Advisors, and AXA Distributors are affiliated companies. Securities offered through AXA Advisors, LLC (NY, NY 212-314-4600), member FINRA, SIPC. Investment advisory products and services offered through AXA Advisors, LLC, an investment advisor registered with the SEC. Annuity and insurance products offered through AXA Network, LLC. AXA Network, LLC does business in California as AXA Network Insurance Agency of California, LLC and, in Utah, as AXA Network Insurance Agency of Utah, LLC, and in Puerto Rico as AXA Network of Puerto Rico, Inc. Life insurance is issued by AXA Equitable Life Insurance Company (NY,NY) and by various affiliated and unaffiliated carriers. Life insurance contains exclusions, limitations, and terms for keeping it in force. For costs and complete details contact a financial professional. AXA Advisors and its affiliates do not provide tax or legal advice.
25% off grocery store prices* every day. ( And a couple of great Membership offers, too.) OWEN J ROBERTS SCHOOL DISTRICT EMPLOYEE BENEFITS FAIR
FRIDAY FEBRUARY 17, 2017
MEET ME AT THE HIGH SCHOOL
DATE
ALL NEW MEMBERS RECIEVE A BONUS GIFT
LOCATION
FROM 10:00 AM UNTIL 2:00 PM
TIME
Save $25 on a BJ’s Perks Rewards® Membership.
Just $75!**
You’ll get 1 free bonus month – 13 total. Earn 2% back on most in-Club and BJs.com purchases.† Get two BJ’s Perks Rewards Membership Cards for the price of one. Every BJ’s Perks Rewards Member receives a second card for a household member at no extra charge.
Save $15 on a BJ’s Inner Circle® Membership.
Just $35!**
You’ll get 1 free bonus month – 13 total. Get two BJ’s Inner Circle Membership Cards for the price of one. Every BJ’s Primary Member receives a second card for a household member at no extra charge.
All BJ’s Memberships are subject to BJ’s current Membership Terms, ask in-Club or go to BJs.com/terms. 25% savings is based on Member pricing on a basket of 100 national brand household staples, on an unpromoted unit-price basis, when compared to four leading grocery chains in our trade areas. For more information visit BJs.com/25percentterms.
*
Membership Expiration and Renewals: The month and year in which your Membership expires appear on your register receipts and on your “My Account” page on BJs.com. Your Membership expires on the last day of the month and year shown. Paid Memberships renewed within two months after expiration will be extended 12 months from the expiration date. Paid Memberships renewed more than two months after expiration will be extended for 12 months from the last day of the month of renewal. **BJ’s Perks Rewards® Membership fee is regularly $100. BJ’s Inner Circle® Business Membership fee is regularly $50. This offer is not available online or in-Club, may not be combined with other offers, is not redeemable for cash, and is only good for new Members and current Members renewing before their expiration date. Nontransferable. Limit one offer per household. Photo identification required when applying for Membership. Plus state and local taxes where applicable. My BJ’s Perks® Program is provided by BJ’s Wholesale Club, Inc. and its terms may change from time to time. Some exclusions may apply. Visit BJs.com/terms for Program Terms. Expires: 1/28/17. †BJ’s Perks® Members earn 2% back on most BJ’s purchases. Awards are issued in $20 increments, are used in-Club and expire 6 months from the date issued. Visit BJs.com/terms for Program Terms. ©2016 BJ’s Wholesale Club, Inc. 21429017
Sinus Relief Mini Session Benefits Fair OJRHS February 17, 2017
Learn about lymphatic drainage and natural ways to relieve sinus pressure
Summary of Benefits Owen J. Roberts School District Company Code: qeap-ojr 1-800-364-6352 Professional Counseling Services Face-to-Face Counseling – Employees and immediate family members are each eligible for three (3) free counseling sessions per contact year. Your benefits renew July 1st of each year. To access these free services, just call Quest at 1-800-364-6352. The program is a professional, confidential service that helps employees and their immediate family members identify and resolve personal problems that may be affecting them at work or home.
Legal and Financial Resources Legal – Each member and dependent family member is entitled to one (1) initial thirty minute office or telephone consultation per separate legal matter at no cost with a network attorney. In the event that you wish to retain a participating attorney after the initial consultation, you will be provided with a preferred rate reduction of 25% from the attorney's normal hourly rate. Financial – Each member and dependent family member is entitled to one (1) initial thirty minute office or telephone consultation per separate financial matter at no cost. Speak to professionals with experience in accounting, banking, and insurance; CPA’s and Certified Financial Planners (CFP’s). In the event that you wish to retain a participating financial advisor after the initial consultation, you will be provided with a preferred rate reduction of 25% from the normal hourly rate.
Elder Care Consultants Quest offers members one (1) telephonic consultation per calendar year with our Eldercare Specialists. Call Peggy McFarland, Ph.D. or Laura Enslen, LSW of Senior Management Services, at 1-800-253-9236 and tell them you are a member of Quest EAP. This is an excellent resource, whether you are seeking emotional support, counseling, guidance, or information regarding care and support of elderly loved ones.
Essentials of Daily Life Management Website – This website www.worklifeservices.net is designed to provide you with a full spectrum of resources for everyday living, including thousands of legal and financial topics, over 5,000 legal forms, more than 45 financial calculators, professionally written articles, FAQs, videos, articles, and quizzes to help you stay informed and make educated decisions. Registration – The first time you visit this confidential website, you will need to register by selecting a personal User Name and Pass Code. Use your company code: qeap-ojr. Keep your login information handy for future use.
& holistic alternatives
Discover How Dr. Theresa Burns Can Put You on the Road to Wellness!
About Us Dr. Theresa Burns, owner of Infinity Chiropractic & Holistic Alternatives is dedicated to helping people feel better and live more productive and active lives. Dr. Burns and her staff offer a gentle and effective way to provide relief from pain associated with headaches, neck and back pain, sinus and allergy problems, fatigue, irritability and many other stress-related conditions.
Our Approach New patients receive a thorough health history and comprehensive consultation. The next step is an evaluation with the Gentle Touch system. The Gentle Touch is a computerized analysis and treatment instrument that provides gentle Chiropractic care. A report of findings is reviewed with our patients and a recommended treatment plan is discussed with each patient. The patient proceeds through the treatment plan in an environment of caring and support. The highest quality of patient service is provided during every step of the relief and rehabilitation processes. Educational information, providing long-term benefits to the patient, is also included during the treatment phase.
Call us today to see how the care and experience of our team can put you on the road to wellness! Scan these codes with your smartphone or tablet to visit our Facebook page (orange) or our website (blue).
Dr. Theresa Burns 692 W. Schuylkill Road • Pottstown, PA 19465 484.624.3726 • www.infinity-chiropractic.com
Chiropractic Can Help: • Headaches and Migraines • Hip, Leg, Knee, Foot and Sciatica • Lower Back Pain • Upper Back, Neck, Shoulder, and Arm Pain • Numbness, Tingling, and Pinched Nerves • Plantar Fasciitis • Knee Pain and Shin Splints • Athletic Injuries
Also offering: • Registered Dietitian • Wellness Coaching • Massage • Essential Oils • Custom Orthotics • Zumba Classes • And Much More!
$20 OFF Chiropractic services for new or existing patients with this ad. Offer expires 5/31/17. Can only be used for one visit. Cannot be used for massage services.
WELLNESS, NUTRITION & EDUCATION, LLC Febru ary 2017
Heart Health Month and Go Red for Women It’s all most Valentine’s Day. This usually means more sweets, candies, chocolate and desserts! We are here to help you indulge a little and protect your heart at the same time! We have provided you with a complete meal idea for a Valentine’s Day dinner with your special someone or family! Each recipe was hand-picked for its heart healthy benefits Heart Health Benefits of Fatty Fish:
Recommended serving is 2 servings per week (3.5oz) Contains unsaturated fat as compared to meat which contains saturated fat Unsaturated fat in fish is called Omega-3 Reduces inflammation in the body that can damage blood vessels, which can help reduce blood pressure Helps to reduce cholesterol and triglycerides Other types of fatty fish to eat: o Lake Trout, Mackerel, Herring, Sardines, and Tuna
Don’t forget to visit us on February 17, 2017 at the Benefits Fair!
Dark Chocolate brands to try that will give you the most antioxidants! Ghirardelli Intense Dark (72% or 86%) Godiva 72% Cacao chocolate
Heart Health Benefits of Dark Chocolate:
Contains plant phenols called flavonoids Dark chocolate is the richest source of flavonoids 2 tablespoons of dark chocolate contains more antioxidants than 4 cups of green tea Flavonoids help increase the blood flow in the arteries to reduce blood pressure, reduce cholesterol levels, and prevent blood clots. Quality dark chocolate provides iron, fiber, magnesium, copper, and manganese
Lindt Cacao Bars (70% or 85%) Endangered Species (72% or 88%) Recommended serving of Dark Chocolate is 1 oz.
Lemon-Garlic Salmon Foil Pack with Green Beans and New Potatoes
(Makes 4 servings)
Recipe from the American Heart Association’s Simple Cooking with Heart Program www.heart.org/simplecooking
Ingredients 1 lb. New potatoes 2 tsp. Garlic (minced) 1 lb. Green Beans (trim ends) 2 Tbsp. Canola Oil ¼ tsp. Salt ¼ tsp. Black Pepper 4 (6 oz) skinless Salmon filets 1-2 Lemons (sliced into wheels) Directions Preheat oven to 400o degrees. Make 4 sheets of aluminum foil about 30 inches long. Fold foil in half widthwise (almost into a square), so it is extra sturdy Cut each potato into half lengthwise. Thinly cut each half into 1/8 inch slices and place into a heatproof container. Stir minced garlic, cover, and cook the potatoes in the microwave until halfway tender (about 90 sec -3 minutes.) Transfer mixture to a bowl, along with green beans, oil, salt, and pepper. Mix to combine Divide potato mixture into 4 equal portions into the center of each foil square. If possible, nudge green beans to face the same direction. Top each portion with salmon filet in the same direction as green beans for easier folding. Sprinkle garlic powder onto each salmon piece and top with 2 lemons wheels Securely seal the top and sides of each foil packet. Place each foil packet onto a large baking sheet. Cook into salmon is cooked through, about 20 minutes Remove from oven and place each foil packet onto a plate. Carefully open and serve.
Don’t forget to leave room for dessert
One Bowl Chocolate Cake (Makes 1 (9 inch) round cake) Recipe from EatingWell Test Kitchen Ingredients: ¾ cup plus 2 tablespoons Whole Wheat pastry flour
½ cup Granulated sugar
1/3 cup Unsweetened Cocoa
1 tsp Baking powder
1 tsp Baking soda
¼ tsp Salt
½ cup Non-fat buttermilk
½ cup Packed light brown sugar
1 large Egg, lightly beaten
2 Tbsp. Canola Oil
1 tsp Vanilla extract
½ cup Hot strong coffee
Confectioners’ sugar for dusting Directions: Preheat oven to 350oF. Coat 9-inch round cake pan with cooking spray. Line pan with a circle of wax paper Whisk flour, granulated sugar, cocoa, baking powder, baking soda, and salt in a large bowl. Add buttermilk, brown sugar, egg, oil and vanilla. Beat on medium speed for 2 minutes Add hot coffee and beat to blend. (The batter will be thin) Pour batter into pan Bake cake 30-35 minutes or until a skewer inserted in the center comes out clean. Cool in the pan on a wire rack for 10 minutes, remove from pan, peel off the wax paper and let cool completely. Dust the top with confectioners’ sugar before slicing
Wellness, Nutrition and Education, LLC is coming to Owen J Roberts!! February 17th-Benefits Fair at the High School February 22nd –One on One health coaching at the Middle School February 23rd- One on One health coaching at the Middle School Use the link below to schedule your personalized health coaching session for February 22nd or February 23rd
https://goo.gl/forms/PJzNcejRHbsEo7103
If you are interested in an appointment and unable to make either day in February, please use this link to provide us with your information and we can contact you when we will be returning to Owen J Roberts or we can schedule at day and time for our Pottstown or Paoli office.
https://goo.gl/forms/O2h5ZwapT9yi3G462
Contact Us: Wellness, Nutrition & Education, LLC Email: wne@workplacenutrition.net Visit our website: www.wellnessnutritionandeducation.com Julie Zimmerman MA, RD, LDN
Christine Naegle, MA, RD, LDN
THE Y AND OWEN J. ROBERTS SCHOOL DISTRICT
SPECIAL OFFER FOR OWEN J. ROBERTS SCHOOL DISTRICT EMPLOYEES
Pay no joiner fee for any membership – up to a $150 value!
Receive 10% off monthly membership fees, for both new and existing members.
HOW DO I JOIN OR GET THE DISCOUNT? To sign up for a new membership, visit any of the YMCAs listed. Existing members need to visit their home branch. To verify employment, you will need to provide a Company ID or current paystub. The Y will take care of the rest.
YOUR MEMBERSHIP INCLUDES:
Access to all Philadelphia Freedom Valley YMCA locations & Regional Y Alliances
FREE: fitness & wellness classes, Babysitting (2 hours/day), & wellness consultations (3 per member)
Priority class & program registration, with reduced member rates
AWAY privileges at Y’s across the country
No contract to sign