Pride feb2015 by ojrdsd

Wildcat PRIDE

February 2015

What’s Inside LIFE and WELLNESS

Healthy You! Live Well, Work Well Public Health—High Blood Pressure Emotional Eating Wellness Coach Appointments Available EVENTS

Consigners Needed for Sale, March 21 Read Across America, March 2 MS Presents ANNIE, Feb. 27-28 Save the dates: ANNIE Coffee House, Feb. 22 Prom Fashion Show, Feb. 20 Musical, March 20-22 CULTURE

MS Art Show @ Hankin Friends of the Arts Sale, March 7-8 Monkey Joes Day, Feb. 13 COMMUNITY

Check out Community Swim Programs New CSA Globetrotters

February 2015

THIS EDITION FEATURES:

5 Ways to Walk at Work Work Out, Replenish, Repeat The Scoop on Soup When It’s All Too Much Get Out of Your Way! Brought to you by

5 Ways to Walk at Work Sneaking in a few brief walks is a realistic way for busy people to exercise throughout the day. The many benefits of getting up from your workstation during the day include: • Time to refresh, re-energize, and fight stress • A low-cost and effective way to better health • Opportunities to socialize and network Try to take three 10-minute walking breaks at work each day. Here are five ways to make this happen:

Visit startwalkingnow.org for other ways to add more steps to your day.

1.) 2.) 3.) 4.) 5.)

Walk before or after eating lunch. Brainstorm during a walking meeting. Schedule a 10-minute walk in your calendar every day at the same time. Keep a comfortable pair of walking shoes at your desk. Map a 10-minute route, inside or outside.

Whether you plan a walk or spontaneously break out in step, odds are you will feel better throughout and at the end of your day!

Work Out, Replenish, Repeat If you find yourself feeling famished after a good workout, you’re not alone. While it’s important to replenish energy levels and repair muscle, you don’t want to eat back all of the calories (or more) that you just burned. The following hints will help you avoid overeating despite that rumbling belly. • Schedule your workouts before one of your main meals. • Prep a meal so it’s ready or just needs to be heated up when you get back from your workout. • Try to eat something within 30 minutes of completing your workout. • Think of exercise as fun — not work — to avoid the need to reward yourself with food. • Drink water during and after physical activity. Talk to your healthcare providor before starting an exercise program.

The Scoop on Soup It’s comforting on a cold day, soothing when you’re sick, and has a high water content, which helps you feel full. Here are some healthy ways to enjoy a hot bowl of soup:

Cracking the can • W atch the sodium and fat. Skip the “cream of” varieties and opt for tomato, vegetable, and broth-based soups. • P ick high-fiber soups with beans, like lentil or minestrone. • L ook for soups with natural flavorings and zero MSG.

Simmering on the stove Homemade soup may be less convenient than the pre-packaged kinds, but it comes without the potential preservatives. Plus, you can pre-package and freeze portions yourself. You don’t need to follow a recipe to make delicious and nutritious soup. Experiment by starting with a broth base and adding a variety of your favorite vegetables, beans, or lean meats.

Recipe of the Month: Slow-cooked Southwest Bean and Barley Soup Ingredients: 6 cups water

½ medium onion, chopped

1 cup dried great northern (or other) beans

3 cloves garlic, minced

3 cups baby spinach leaves

1 tablespoon chili powder

One 14-ounce can whole tomatoes

½ teaspoon dried oregano

½ cup pearl barley

1 teaspoon ground cumin

2 ribs celery, chopped

½ teaspoon salt

2 medium carrots, chopped

Freshly ground pepper

Instructions: Put water, beans, barley, garlic, carrots, celery, onion, chili powder, oregano, and cumin in the slow cooker. Squeeze the tomatoes through your hands over the pot to crush them and add them to the slow cooker with their liquid. Cover and cook on high until beans are tender, about eight hours. Add the spinach and stir until it wilts. Add salt and pepper to taste.

Four Valentine’s Day Gifts That Don’t Cost a Penny Flowers, chocolates, and jewelry are all usually welcomed gifts, but if you really want to show someone you love them, try these simple acts:

Healthy Heart Secret

1.) B e reliable. You can apologize for not doing something, but keeping your word and simply doing things without needing to be reminded shows that you care.

Most risk factors for heart disease are silent. Here’s how to tune in:

2.) D on’t argue. Ask yourself, “Do I want to be right, or do I want to be happy?” Sometimes the right thing to do is to apologize, even if you feel you are right.

1.) Have your blood pressure checked. 2.) Work toward or maintain a healthy weight. 3.) Have your cholesterol checked.

3.) G ive surprises. Do something unexpected that you know they will enjoy.

Find more ways to listen to your heart at www.heart.org.

Gifts are appreciated — and fun to give — but simple gestures and acknowledgement will also be highly cherished by your loved ones.

4.) S hare acts of kindness. Simple acts like leaving a sweet note, folding the laundry, or giving a hug can be more meaningful than anything that comes in a box.

When It’s All Too Much Part of life is dealing with everyday demanding circumstances. But what happens when it seems as though the world is collapsing around you? Feeling overwhelmed takes an emotional toll that can make everyday life and work harder to face.

So what can you do when you feel like you’ve reached your limit? • R emember that your feelings are normal. Poor health, family issues, financial concerns, and fears of disaster create stress in just about everyone’s lives. • P rioritize. Take a moment to figure out what you have to do, then do one thing at a time. • Rely on others. Don’t be afraid to ask for help. • Think positive. You can’t change what happened in the past, but you can accept it and look forward to the future. • A ccept change. All change, both positive and negative, can be stressful, but is a part of life. Learning to roll with the punches will help you adapt. • F ollow your instincts. Rely on your life experiences to help you make smart choices.

Need to depressurize right now? Try a two-minute guided meditation at www.calm.com

Get Out of Your Way! What are the real barriers that keep two out of three people from getting the exercise their bodies need? Life moves fast, and many of us race to fit what we can in our days. Many of us sit idle at our computers, and it can be difficult to find the time or motivation to start an exercise routine. But it’s up to you to fight the excuses – every obstacle can be overcome!

Here’s how to break the barricades: • Pick 30-minute times slots three days a week. What can you replace in your schedule to make exercise a top priority? • Pick a friend or family member who will will support you. • If you feel too tired to exercise, aim for just 10 minutes. Chances are you’ll be so energized that you’ll keep going. • Plan ahead, write it in your calendar, or join a class. • Find parks, trails, malls, or other convenient, low-cost places to walk. • Get a jump rope, a hula hoop, or workout DVDs, so weather can’t ruin your plans. Think of exercise as your recess from life and obligations. This is your time set aside for yourself and your well-being. Talk to your healthcare providor before starting an exercise program.

Time-Saving Habits Extra time isn’t easily found, but it can be made. Try adopting some of these timesaving habits into your routine to help you feel more productive and less stressed:

• M ake a to-do list and categorize tasks by must-do, should-do, and nice-to-do, with the non-urgent items last. • G ive yourself time to recover and recharge your energy. Try working in 90-minute intervals with breaks between. • S tay off the computer for an hour and try to check email less often, so you can focus on other tasks. • P rioritize time to unwind, relax, and recharge from the day, just like you prioritize important tasks.

Monthly Quiz:

How much did you learn in this monthâ&#x20AC;&#x2122;s issue? 1. W hich of the following is NOT a benefit of walking at work? a. Lower stress b. Low-cost exercise c. Opportunity to network d. Reason to buy new shoes

2. W hich of the following can help you avoid overeating after a workout? a. Eating before a strenuous workout b. Drinking water during and after physical activity c. Seeing food as a reward for exercise d. All of the above

3. W hich one of the following ingredients should you avoid when buying canned soup? a. Chicken stock b. MSG c. Beans d. Tomatoes

ANSWERS 1.) d

2.) b

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.

Presented by The Reschini Group

In addition to keeping yourself healthy, you can help protect others from getting sick from your germs.

Avoiding the Flu Flu season is worse than usual this year, and the U.S. Centers for Disease Control and Prevention (CDC) has stated that this year’s flu epidemic is showing elevated activity. Even if you got the flu shot this year, you might still be susceptible to getting sick. Each season, the flu vaccine is designed to protect against the flu viruses that researchers determine are most likely to circulate that year. This is why the flu vaccine is more effective some years than others. This year, the flu vaccine may not protect well against the more severe influenza A (H3N2) virus that is circulating. However, the CDC still recommends the flu vaccine as it should offer at least partial protection. According to the CDC, the flu commonly spreads through droplets made when people cough, sneeze, and talk, as well as when

Provided by:

When reading a lengthy document, print it out to help reduce eyestrain fromreading on a screen.

people touch something with the flu virus on it and then touch their mouths, noses, or eyes.

•

Cover your nose and mouth when sneezing or coughing.

•

Stay home for at least a day after your fever is gone, with the exception of getting medical care.

Children, pregnant women, the elderly, and those with disabilities and other health conditions are at increased risk of getting the flu. Whether or not you have been vaccinated, you can still take measures to protect yourself and others from the flu.

If you do get sick, aside from keeping your germs to yourself, here are a few suggestions for getting better as quickly as possible:

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When possible, avoid close contact with sick individuals.

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Rest as much as possible.

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Wash your hands frequently with soap and water. If you can’t wash your hands, use an alcohol-based hand rub.

Drink plenty of water, broth, and other clear fluids.

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Relieve symptoms by gargling with salt water, putting a humidifier in the room, and covering yourself with a warm blanket.

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Talk to your doctor about a prescription antiviral medication to help with the flu.

•

Don’t touch your mouth, nose or eyes.

•

Disinfect potentially contaminated surfaces, especially in shared areas such as the office kitchen.

Take Care of Your Eyes February is Low Vision Awareness Month, highlighting the importance of taking care of your eyes and catching problems before you lose vision. Aside from annual eye exams, you can protect your eyes on a daily basis with a few healthy choices. Eat right. Eating a healthy diet is as important for your eyes as it is for the rest of your body. A few foods that are especially good for eye health include vegetables such as spinach, kale, and collard greens, and fish high in omega-3 fatty acids, such as salmon and tuna. Put on protective eyewear. Protect your eyes from the glare of the sun with sunglasses that block at least 99 percent of UVA and UVB radiation, and wear protective eyewear with polycarbonate lenses when engaging in activities that could harm your eyes, such as when using power tools or chemicals or when playing certain sports. Rest your eyes. Reading, looking at an electronic screen, or focusing at a short distance for an extended period can cause eyestrain. Avoid eye fatigue by glancing away from your work at least every 20 minutes.

10-minute Workouts If you lack motivation for a 5-mile run or an hour workout session in the gym, new research reveals good news for you. Recent studies show that short but intense bouts of exercise can deliver fitness benefits. What does this mean for you and your fading New Year’s resolution to get into better shape? If you don’t have the time for lengthy workouts, you can reap benefits from short spurts of exercise—the catch is that that short amount of time is high intensity. If you’re looking for how to get started, you can try replicating the workout used in an exercise study conducted at McMaster University in Ontario, Canada: •

Warm up on a stationary bicycle for two minutes.

•

Pedal “all-out” for 20 seconds, followed by two minutes of easy pedaling.

•

Repeat the 20-second intensity and two-minute recovery periods twice more, for a total of 60 seconds of intense pedaling.

•

Finish your 10-minute workout with a three-minute cool-down phase.

Apple and Celery Salad

Workout volunteers in the study participated in three sessions per week for six weeks. At the end of that time, they showed improved endurance capacity, healthier blood pressure, and other benefits. With only a couple minutes of intense exercise needed a week, you don’t have an excuse to not work out. Find an activity you enjoy, and commit to just a few minutes a week for better health.

Brighten up your winter dinner table with this crunchy salad served as a side dish or appetizer. •

1 Tbsp. orange juice

Going Gluten-free

•

2 Tbsp. light mayonnaise

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2 cups apples, diced

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1 cup celery, diced

•

½ cup raisins

•

½ cup peanuts, chopped

In a large bowl, mix orange juice with mayonnaise. Add apples, celery, raisins, and peanuts to the dressing mixture and stir well. Serve at room temperature or chilled. Yield: 6 servings. Each serving provides 150 calories, 8 g of fat, 40 mg of sodium, 1 g of protein, and 2 g of fiber.

Gluten is a protein found in grains, including wheat, barley, and rye. Individuals may choose a gluten-free diet for several reasons. Whether you have celiac disease, gluten intolerance, or are simply looking for a diet change, here are a few tips for transitioning to a gluten-free diet: Stock up on foods that are naturally gluten-free, including beans, eggs, meats and fish, fruits, vegetables, and most dairy items.

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Find alternatives for gluten-laden staples. As gluten-free diets become more common for health and popularity reasons, many food manufacturers are now producing gluten-free breads, cereals, and desserts.

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If you have celiac disease, be extremely careful of cross-contamination. For example, don’t share a jar of peanut butter with someone who spreads it on wheat bread. Simply dipping a knife back into the jar can cause contamination. Some individuals may experience a reaction to even a tiny amount of gluten, so be cautious with shared food and kitchens.

•

Source: USDA

The Beacon t ĞůůŶĞƐƐ ĚŝƟŽŶ - February 2015 , Žǁ ƚŽ ǀ ŽŝĚ WŽƌƟŽŶ ^ŝǌĞ WŝƞĂůůƐ ƚŽ , ĞůƉ D ĂŶĂŐĞ zŽƵƌ t ĞŝŐŚƚ t ŚĞŶ ĞĂƟŶŐ Ăƚ ŵĂŶǇ ƌĞƐƚĂƵƌĂŶƚƐ͕ ŝƚΖƐ ŚĂƌĚ ƚŽ ŵŝƐƐ ƚŚĂƚ ƉŽƌƟŽŶ ƐŝǌĞƐ ŚĂǀ Ğ ŐŽƩ ĞŶ ůĂƌŐĞƌ ŝŶ ƚŚĞ ůĂƐƚ ĨĞǁ ǇĞĂƌƐ͘ dŚĞ ƚƌĞŶĚ ŚĂƐ ĂůƐŽ spilled over into the grocery store and vending machines, where a bagel has become a BAGEL and an "individual" bag of chips can easily feed more than one. ZĞƐĞĂƌĐŚ ƐŚŽǁ Ɛ ƚŚĂƚ ƉĞŽƉůĞ ƵŶŝŶƚĞŶƟŽŶĂůůǇ ĐŽŶƐƵŵĞ ŵŽƌĞ ĐĂůŽƌŝĞƐ ǁ ŚĞŶ ĨĂĐĞĚ ǁ ŝƚŚ ůĂƌŐĞƌ ƉŽƌƟŽŶƐ͘ dŚŝƐ ĐĂŶ ŵĞĂŶ ƐŝŐŶŝĮ ĐĂŶƚ ĞǆĐĞƐƐ ĐĂůŽƌŝĞ ŝŶƚĂŬĞ͕ ĞƐƉĞĐŝĂůůǇ ǁ ŚĞŶ ĞĂƟŶŐ ŚŝŐŚ-calorie foods. Here are ƐŽŵĞ ƟƉƐ ƚŽ ŚĞůƉ ǇŽƵ Ăǀ ŽŝĚ ƐŽŵĞ ĐŽŵŵŽŶ ƉŽƌƟŽŶ-ƐŝǌĞ ƉŝƞĂůůƐ͘ WŽƌƟŽŶ ĐŽŶƚƌŽů ǁ ŚĞŶ ĞĂƟŶŐ ŽƵƚ͘ Many restaurants serve more food than one person needs at one meal. Take control of the ĂŵŽƵŶƚ ŽĨ ĨŽŽĚ ƚŚĂƚ ĞŶĚƐ ƵƉ ŽŶ ǇŽƵƌ ƉůĂƚĞ ďǇ ƐƉůŝƫ ŶŐ ĂŶ ĞŶƚƌĠĞ with a friend. Or, ask the wait person for a "to-go" box and wrap up half your meal as soon as it's brought to the table.

Out of sight, out of mind. People tend to consume more when they ŚĂǀ Ğ ĞĂƐǇ ĂĐĐĞƐƐ ƚŽ ĨŽŽĚ͘ D ĂŬĞ ǇŽƵƌ ŚŽŵĞ Ă ΗƉŽƌƟŽŶ ĨƌŝĞŶĚůǇ zone" by doing the following:  Replace the candy dish with a fruit bowl.  ^ƚŽƌĞ ƚĞŵƉƟŶŐ ĨŽŽĚƐ͕ ůŝŬĞ ĐŽŽŬŝĞƐ͕ ĐŚŝƉƐ͕ Žƌ ŝĐĞ ĐƌĞĂŵ͕ ŽƵƚ ŽĨ immediate eyesight, like on a high shelf or at the back of the freezer. Move the healthier food to the front at eye level.  When buying in bulk, store the excess in a place that's not convenient to get to, such as a high cabinet or at the back of the pantry. ^ŽƵƌĐĞ͗ ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ ;ǁ ǁ ǁ ͘ ĐĚĐ͘ ŐŽǀ Ϳ

WŽƌƟŽŶ ĐŽŶƚƌŽů ǁ ŚĞŶ ĞĂƟŶŐ ŝŶ͘ dŽ ŵŝŶŝŵŝǌĞ ƚŚĞ ƚĞŵƉƚĂƟŽŶ ŽĨ ƐĞĐŽŶĚ ĂŶĚ ƚŚŝƌĚ ŚĞůƉŝŶŐƐ ǁ ŚĞŶ ĞĂƟŶŐ Ăƚ ŚŽŵĞ͕ ƐĞƌǀ Ğ ƚŚĞ ĨŽŽĚ ŽŶ ŝŶĚŝǀ ŝĚƵĂů ƉůĂƚĞƐ͕ ŝŶƐƚĞĂĚ ŽĨ ƉƵƫ ŶŐ ƚŚĞ ƐĞƌǀ ŝŶŐ ĚŝƐŚĞƐ ŽŶ ƚŚĞ ƚĂďůĞ͘ <ĞĞƉŝŶŐ ƚŚĞ ĞǆĐĞƐƐ ĨŽŽĚ ŽƵƚ ŽĨ ƌĞĂĐŚ ŵĂǇ ĚŝƐĐŽƵƌĂŐĞ Žǀ ĞƌĞĂƟŶŐ͘

Recipe of the Month - “Easy Snack Wraps”  

WŽƌƟŽŶ ĐŽŶƚƌŽů ŝŶ ĨƌŽŶƚ ŽĨ ƚŚĞ ds ͘ t ŚĞŶ ĞĂƟŶŐ Žƌ ƐŶĂĐŬŝŶŐ ŝŶ front of the TV, put the amount that you plan to eat into a bowl or ĐŽŶƚĂŝŶĞƌ ŝŶƐƚĞĂĚ ŽĨ ĞĂƟŶŐ ƐƚƌĂŝŐŚƚ ĨƌŽŵ ƚŚĞ ƉĂĐŬĂŐĞ͘ /ƚΖƐ ĞĂƐǇ ƚŽ Žǀ ĞƌĞĂƚ ǁ ŚĞŶ ǇŽƵƌ ĂƩ ĞŶƟŽŶ ŝƐ ĨŽĐƵƐĞĚ ŽŶ ƐŽŵĞƚŚŝŶŐ ĞůƐĞ͘ Go ahead, spoil your dinner. We learned as children not to snack ďĞĨŽƌĞ Ă ŵĞĂů ĨŽƌ ĨĞĂƌ ŽĨ ΗƐƉŽŝůŝŶŐ ŽƵƌ ĚŝŶŶĞƌΗ͘ t Ğůů͕ ŝƚΖƐ ƟŵĞ ƚŽ forget that old rule. If you feel hungry between meals, eat a healthy snack, like a piece of fruit or small salad, to avoid Žǀ ĞƌĞĂƟŶŐ ĚƵƌŝŶŐ ǇŽƵƌ ŶĞǆƚ ŵĞĂů͘ Be aware of large packages. For some reason, the larger the package, the more people consume from it without realizing it. To minimize this eﬀect, divide up the contents of one large package into several smaller containers to help avoid over-ĐŽŶƐƵŵƉƟŽŶ͘

DID YOU KNOW…

   

ϲ ;ϭϬ ŝŶĐŚͿ ŇŽƵƌ ƚŽƌƟůůĂƐ 1/2 (8 ounce) package cream cheese ϭͬ Ϯ ŚĞĂĚ ůĞƩ ƵĐĞ 1/2 (6 ounce) package sliced deli-style turkey 1 cup shredded carrots 1 cup minced tomato

(makes approx. 30 servings) ŝƌĞĐƟŽŶƐ       

^ƉƌĞĂĚ ĐƌĞĂŵ ĐŚĞĞƐĞ Ğǀ ĞŶůǇ Žǀ Ğƌ ƚŚĞ ƚŽƌƟůůĂƐ͘ dŽƉ ƚŚĞ ĐƌĞĂŵ ĐŚĞĞƐĞ ǁ ŝƚŚ ůĞƩ ƵĐĞ ůĞĂǀ ĞƐ͘ ƌƌĂŶŐĞ ƚŚĞ ƚƵƌŬĞǇ ƐůŝĐĞƐ ŝŶ Ğǀ ĞŶ ůĂǇĞƌƐ ŽŶ ƚŽƉ ŽĨ ƚŚĞ ůĞƩ ƵĐĞ͘ Sprinkle the carrots and tomato over the turkey slices. ZŽůů ƚŚĞ ƚŽƌƟůůĂƐ ŝŶƚŽ ǁ ƌĂƉƐ͘ Cut each of the wraps diagonally into 5 pieces. Secure with toothpicks.

dŚĞƌĞ ŝƐ Ă Ěŝī ĞƌĞŶĐĞ ďĞƚǁ ĞĞŶ ƉŽƌƟŽŶƐ ĂŶĚ ƐĞƌǀ ŝŶŐƐ͍

E ƵƚƌŝƟŽŶĂů &ĂĐƚƐ (per serving)

A ƉŽƌƟŽŶ is the amount of food that you choose to eat for a meal or snack. It can be big or small - you decide. A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Calories Cholesterol Fiber Sodium

WŽƌƟŽŶ ƐŝǌĞƐ ŚĂǀ Ğ ŝŶĐƌĞĂƐĞĚ Žǀ Ğƌ ƚŚĞ ƉĂƐƚ ϮϬ ǇĞĂƌƐ͕ ǁ ŚŝůĞ ƐĞƌǀ ŝŶŐ ƐŝǌĞƐ ŚĂǀ Ğ ƌĞŵĂŝŶĞĚ ĂůŵŽƐƚ ƚŚĞ ƐĂŵĞ͕ ŵĂŬŝŶŐ ŝƚ ĞĂƐŝĞƌ ƚŽ Žǀ ĞƌĞĂƚ͘ WĂǇ ĐůŽƐĞ ĂƩ ĞŶƟŽŶ ƚŽ ƚŚĞ E ƵƚƌŝƟŽŶ &ĂĐƚƐ >ĂďĞů ƚŽ ŚĞůƉ ŵĂŝŶƚĂŝŶ ĂƉƉƌŽƉƌŝĂƚĞ ƐĞƌǀ ŝŶŐ ƐŝǌĞƐ ĨŽƌ ǇŽƵƌ ŵĞĂůƐ͘ ^ŽƵƌĐĞ͗ E ĂƟŽŶĂů , ĞĂƌƚ͕ >ƵŶŐ͕ ĂŶĚ ůŽŽĚ /ŶƐƟƚƵƚĞ ;ǁ ǁ ǁ ͘ ŶŚůďŝ͘ ŶŝŚ͘ ŐŽǀ Ϳ

NAVIGATING YOUR SUCCESS

65 5 mg 0.7 g 140 mg

Carbohydrates Fat Protein

8.5 g 2.5 g 2.1 g

ŽŶ͛ ƚ K ŵŝƚ t ŝŶƚĞƌ ^ƵŶ WƌŽƚĞĐƟŽŶ

Healthy Teeth and Your Child's Diet Besides regular toothbrushing, your child’s diet will play a key role in their dental health. And, of course, sugar is the big villain. The longer and more frequently their teeth are exposed to sugar, the ŐƌĞĂƚĞƌ ƚŚĞ ƌŝƐŬ ŽĨ ĐĂǀ ŝƟĞƐ͘ ͞ ^ƟĐŬǇ ƐƵŐĂƌ͟ ĨŽŽĚƐ ƐƵĐŚ ĂƐ ƐƟĐŬǇ caramel, toﬀee, gum, and dried fruit - ƉĂƌƟĐƵůĂƌůǇ ǁ ŚĞŶ ŝƚ ƐƚĂǇƐ ŝŶ their mouth and bathes the teeth in sugar for hours - could do serious damage. zŽƵƌ ĐŚŝůĚ͛ Ɛ ƚĞĞƚŚ ƐŚŽƵůĚ Ăůǁ ĂǇƐ ďĞ ďƌƵƐŚĞĚ ĂŌĞƌ ƚŚĞǇ ŚĂǀ Ğ ĞĂƚĞŶ Ă ƐƵŐĂƌǇ ĨŽŽĚ ŝƚĞŵ͘ /Ŷ ĂĚĚŝƟŽŶ͕ ĚŽ ŶŽƚ ĂůůŽǁ ǇŽƵŶŐ ĐŚŝůĚƌĞŶ ƚŽ have any sugar-containing liquid in a sippy cup for a prolonged period.

Many people take care of their skin in the summer months, but Žŵŝƚ ĞƋƵĂů ƉƌŽƚĞĐƟŽŶ ĚƵƌŝŶŐ ƚŚĞ ǁ ŝŶƚĞƌ͘ dŚŝƐ ŝƐ Ă ŵŝƐƚĂŬĞ͘ , ĞƌĞ ĂƌĞ some facts about the winter sun you may not know:  

 

Ƶƫ ŶŐ Žǁ Ŷ ŽŶ ^ǁ ĞĞƚƐ Almost everyone naturally enjoys sweets, and your child is no diﬀerent. Like other human beings, they were born with a taste ĨŽƌ ƐƵŐĂƌ͕ ĂŶĚ ĂƌĞ ĂůƌĞĂĚǇ ƋƵŝƚĞ ƐĞŶƐŝƟǀ Ğ ƚŽ Ěŝī ĞƌĞŶƚ ĐŽŶĐĞŶƚƌĂƟŽŶƐ ŽĨ Ɛǁ ĞĞƚŶĞƐƐ͘ K ī Ğƌ ƚŚĞŵ Ă ǇĂŵ ĂŶĚ Ă ďĂŬĞĚ ƉŽƚĂƚŽ͕ ĂŶĚ ƚŚĞǇ͛ůů ƚĂŬĞ ƚŚĞ ǇĂŵ Ğǀ ĞƌǇ ƟŵĞ͘ ' ŝǀ Ğ ƚŚĞŵ Ă ĐŚŽŝĐĞ between the yam and a cookie, and the cookie will win. Rest assured, it’s not your fault if they make a beeline for the candy and ice cream when you’d rather them take a piece of cheese. But it is your responsibility to limit their access to sweets ĂŶĚ ƚŽ ƉƌŽǀ ŝĚĞ Ă ĚŝĞƚ ŵĂĚĞ ƵƉ ƉƌŝŵĂƌŝůǇ ŽĨ ŵŽƌĞ ŶƵƚƌŝƟŽƵƐ ĨŽŽĚƐ that promote growth, not tooth decay. dĞůĞǀ ŝƐŝŽŶ ĂĚǀ ĞƌƟƐŝŶŐ͕ ŝŶĐŝĚĞŶƚĂůůǇ͕ ĐĂŶ ďĞ Ă ƐĞƌŝŽƵƐ ŽďƐƚĂĐůĞ ƚŽ ǇŽƵƌ ĐŚŝůĚ͛ Ɛ ŐŽŽĚ ŶƵƚƌŝƟŽŶ͘ ^ŽŵĞ ƐƚƵĚŝĞƐ ƐŚŽǁ ƚŚĂƚ ĐŚŝůĚƌĞŶ ǁ ŚŽ watch over twenty-two hours of TV per week (over three hours of ƐĐƌĞĞŶ ƟŵĞ Ă ĚĂǇͿ ŚĂǀ Ğ Ă ŐƌĞĂƚĞƌ ƚĞŶĚĞŶĐǇ ƚŽ ďĞĐŽŵĞ ŽďĞƐĞ͘ ŚŝůĚƌĞŶ ĂƌĞ ĞǆƚƌĞŵĞůǇ ƌĞĐĞƉƟǀ Ğ ƚŽ ĂĚƐ ĨŽƌ ƐƵŐĂƌǇ ĐĞƌĞĂůƐ ĂŶĚ Ɛǁ ĞĞƚƐ͕ ĞƐƉĞĐŝĂůůǇ ĂŌĞƌ ƚŚĞǇ͛ǀ Ğ ǀ ŝƐŝƚĞĚ ŽƚŚĞƌ ŚŽŵĞƐ ǁ ŚĞƌĞ ƚŚĞƐĞ foods are served. Obesity is a growing problem among children in America. For this reason, you need to be aware of your ǇŽƵŶŐƐƚĞƌ͛ Ɛ ĞĂƟŶŐ ŚĂďŝƚƐ͕ Ăƚ ŚŽŵĞ ĂŶĚ Ăǁ ĂǇ͕ ĂŶĚ ŵŽŶŝƚŽƌ ƚŚĞŵ ƚŽ ŵĂŬĞ ƐƵƌĞ ƚŚĞǇ ĂƌĞ ĞĂƟŶŐ ĂƐ ŚĞĂůƚŚǇ ĂƐ ƉŽƐƐŝďůĞ͘ To combat outside inﬂuences, keep your own home as healthy as possible. Stock up on low-sodium, low-sugar, and low-fat products. Eventually they’ll become accustomed to healthful ĨŽŽĚƐ͕ ǁ ŚŝĐŚ ŵĂǇ ŵĂŬĞ ƚŚĞŵ ůĞƐƐ ƐƵƐĐĞƉƟďůĞ ƚŽ ƚŚĞ ƚĞŵƉƚĂƟŽŶ ŽĨ the more sugary, salty, or greasy ones.

Source: www.healthychildren.org

, ĞƌĞ ĂƌĞ ƐŽŵĞ ƟƉƐ ĨŽƌ ƚĂŬŝŶŐ ĐĂƌĞ ŽĨ ǇŽƵƌ ƐŬŝŶ ĚƵƌŝŶŐ ƚŚĞ ǁ ŝŶƚĞƌ months: 



    

Use a broad-ƐƉĞĐƚƌƵŵ ƐƵŶƐĐƌĞĞŶ ǁ ŝƚŚ ĂŶ ^W& ;^ƵŶ WƌŽƚĞĐƟŽŶ Factor) of at least 30+ or higher. Apply 20 to 30 minutes before going outside. Apply sunscreen to all areas of exposed skin. Use at least a teaspoon on the face. And, don’t forget the ears, neck, and the skin around the eyes. /Ĩ ǇŽƵ͛ ƌĞ ƐŬŝŝŶŐ Žƌ ƉĂƌƟĐŝƉĂƟŶŐ ŝŶ ĂŶŽƚŚĞƌ ǁ ŝŶƚĞƌ ƐƉŽƌƚ͕ ŝƚ͛ Ɛ Ă good idea to use a sunscreen with moisturizer. Winter weather can be tough on the skin. Use a lip balm with a 15+ SPF. ZĞĂƉƉůǇ Ăƚ ůĞĂƐƚ Ğǀ ĞƌǇ ƚǁ Ž ŚŽƵƌƐ ĂŶĚ ŵŽƌĞ ŽŌĞŶ ŝĨ ǇŽƵ͛ ǀ Ğ perspired heavily. Wear clothes that cover your head and ski masks which leave ůŝƩ ůĞ ƐŬŝŶ ĞǆƉŽƐĞĚ͘ h ƐĞ ƐƵŶŐůĂƐƐĞƐ Žƌ ŐŽŐŐůĞƐ ǁ ŝƚŚ ϵϵ ƉĞƌĐĞŶƚ h s ƉƌŽƚĞĐƟŽŶ͘ Wraparound or large frames are best. dƌǇ ƚŽ Ăǀ ŽŝĚ ƟŵĞƐ ǁ ŚĞŶ h s ƌĂǇƐ ĂƌĞ ŵŽƐƚ ŝŶƚĞŶƐĞ͘ /Ĩ ƉŽƐƐŝďůĞ ƐŬŝ ŝŶ ƚŚĞ ŵŽƌŶŝŶŐ ĂŶĚ ůĂƚĞƌ ŝŶ ƚŚĞ ĂŌĞƌŶŽŽŶ͕ ďĞĨŽƌĞ ϭϬ Ăŵ ĂŶĚ ĂŌĞƌ ϰ Ɖŵ͘ ŐĂŝŶ͕ ďĞ ƐƵƌĞ ƚŽ ƌĞĂƉƉůǇ ƐƵŶƐĐƌĞĞŶ Ğǀ ĞƌǇ ƚǁ Ž hours or when necessary.

Protect your skin during winter months. Be Safe. Be SunAWARE. Source: www.sunaware.org

ĚĚŝƟŽŶĂů ZĞƐŽƵƌĐĞƐ 

Healthy children websites www.aap.org (American Academy of Pediatrics) www.healthychildren.org



ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ www.cdc.gov

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

The sun is about 80 percent stronger when reﬂected oﬀ sand or snow. UV rays increase in intensity about 4 percent for every 1,000 ĨŽŽƚ ƌŝƐĞ ŝŶ ĂůƟƚƵĚĞ͘ ƚ ĂŶ ĂůƟƚƵĚĞ ŽĨ ϵ͕ ϬϬϬ ƚŽ ϭϬ͕ ϬϬϬ ĨĞĞƚ͕ h s ƌĂĚŝĂƟŽŶ ŵĂǇ ďĞ ϯ ϱ ƚŽ ϰϱ ƉĞƌĐĞŶƚ ŵŽƌĞ ŝŶƚĞŶƐĞ ƚŚĂŶ Ăƚ ƐĞĂ level. Too much sun can weaken your immune system and damage your skin, regardless of the season. ůŽƵĚǇ ǁ ĞĂƚŚĞƌ ĚŽĞƐ ŶŽƚ Žī Ğƌ ƉƌŽƚĞĐƟŽŶ͘ h Ɖ ƚŽ ϴϬ ƉĞƌĐĞŶƚ ŽĨ UV rays can penetrate cloud cover and cause skin damage.

www.reschini.com

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

High blood pressure is a condition in which your resting blood pressure is consistently measured at 140/90 or greater.

HIGH BLOOD PRESSURE High blood pressure, or hypertension, is a condition in which your resting blood pressure is consistently measured at 140/90 or greater. Nearly one in three adults in the United States has high blood pressure. Each time the heart beats, it pumps out blood into the arteries. Blood pressure is highest when the heart beats (called systolic pressure) and lowest when at rest (diastolic pressure). This is why blood pressure is always given as two numbers, such as 120/80, which is considered the normal range. Once the level reaches 140/90 or above, it is considered high blood pressure. With this condition, the heart and arteries work harder, and the chances of a stroke, heart attack, or kidney problems are greater. Causes and Risk Factors No single cause has been identified in people with high blood pressure, but research is ongoing. In some people, it is the result of another medical condition or medication. When the cause is known, this is called secondary high blood pressure. Research has shown that the following factors put you at a higher risk for high blood pressure: •

Obesity

•

Being of African descent

•

If male, being over age 45; if female, being over age 55

•

A family history

•

Having prehypertension (blood pressure in the 120-139/80-89 range)

•

Excessive salt and/or alcohol consumption

•

Not enough potassium in the diet

•

Being physically inactive

•

Having ongoing stress

•

Smoking

•

If female, taking certain oral contraceptives

Symptoms Those with high blood pressure may have it for years without knowing, due to its lack of symptoms. The only way to find out is to have routine blood pressure checks during every visit to the doctor. The Importance of Treatment The first and best course of action when high blood pressure is discovered is to change eating and exercise habits. However, sometimes even when a person makes healthy changes, blood pressure remains high. In that case, a physician will most likely prescribe a blood pressure medication. If left untreated, high blood pressure can cause: •

Enlarging of the heart, which leads to heart failure

•

Aneurysms in the arteries of the heart, brain, legs, intestines, or spleen

•

Narrowing of the blood vessels in the kidney, leading to kidney failure

•

Hardening of the arteries, which can cause a heart attack, stroke, or kidney failure

•

Blood vessels bursting in the eyes

Prevention High blood pressure can be easily prevented in some cases. Some of the best ways to avoid the condition include: •

Limiting salt, fats, and alcohol

•

Eating healthy foods such as fruits, vegetables, whole grains, and low-fat dairy products

•

Maintaining a healthy weight

•

Being physically active

•

Quitting smoking

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2011, 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

Emotional eating is a EMOTIONAL EATING common Food is commonly used as a coping mechanism for psychological sadness, depression, and anger, however, eating to problem, suppress feelings not only sabotages efforts to lose weight, it eventually leads to weight gain and more especially for depressed feelings. Emotional eaters can get back women. To curb on track if they figure out what triggers are causing their need to eat. Here’s how. this issue, the Food and Emotions root of why Traumatic events such as losing a job, divorce, the someone eats death of a loved one, health problems, and stress at work can lead to emotional eating. Since some must be foods trigger the release of mood-elevating detected before hormones (chocolate), the body craves these foods when the mind feels down in the dumps. the eating will Food also serves as a distraction from the real stop. problems facing an emotional eater’s life. For instance, if an individual is worried about a big presentation at work or just had a fight with a spouse, comfort foods can calm nerves and suppress feelings of anxiety. Instead of worrying about the problems, the eater is fixated on the positive feeling of eating. Yet, once done eating, the emotional eater focuses not only on their problems again but also on how much they overate. This leads to more grief in the long run. Characteristics of an Emotional Eater  Eating when feeling strong emotions such as anger and depression caused by an event unrelated, or eating when bored  Becoming incredibly hungry without warning  Craving specific foods (usually unhealthy), such as chocolate, pasta, or candy, and not being satisfied by any other foods

 Eating absent-mindedly, as if someone else is feeding the eater forcefully  Cannot stop eating even when full Gaining Control of Emotional Eating Learn to identify real hunger: If the eater ate only a few hours prior and their stomach is not rumbling in response to hunger, then they probably should not eat. Identify triggers: Eaters should keep a food journal and write down everything that they eat, how they felt emotionally right before they ate, and how they felt when they were done eating. It is also beneficial to note how hunger played into the eating. Then, analyze what emotions accompanied food intake to determine what is causing the need to eat. Find comforts outside of food: Pick up a hobby, try watching a movie, listen to music, take a walk, or visit a friend instead of eating when you feel particularly blue. Remove unhealthy foods from the home: If junk food is not there, you can’t eat it. Snack smart: Instead of reaching for unhealthy foods when feeling hungry, eat a piece of fruit or vegetables. Eat a balanced diet: In general, emotional eaters should try to eat a balanced diet so as to not give in to emotional eating later on. Instead of getting angry after eating emotionally, move on from the experience and identify the issues that caused the need to eat. Tackle those problems, and emotional eating will pass.

 Cravings are felt in the mouth and in the mind; the stomach is not hungry

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2008, 2012, 2014 Zywave, Inc. All rights reserved.

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.

https://www.slotted.co/if7bvkuv

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

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

7th Annual Read-In 3.2.15

Oh the Places Youâ&#x20AC;&#x2122;ll Go!

OJRSD celebrates Read Across America 2015

YOU ARE INVITED

DATE

2PM - 4:30PM Sunday February 22, 2015

The Middle School Theatre Company is hosting a

TIME

Warbucks’ Coffee

House Orphans’ Benefit

to spread the word about our upcoming production of Annie and raise funds to help support the Theatre Company and our annual productions. Look forward to Annie-Themed games, crafts, silent auction, a fashion show, “sneak peak” previews, performances from the very talented siblings of Theatre Company members, photos with the cast, autograph signing, local vendors, as well as Coffee, Tea, and Treats!

Admission Price Includes Admittance, Fashion Show, Scene Previews, Sibling Showcase, Games & Activities as well as Coffee, Tea & Treats . Save the dates for our performances of Annie:

Friday February 27 – 7PM Saturday February 28 – 2PM

TICKETS

If you pre-purchased tickets, please pick them up at the “Will Call” Table at the door. Tickets are also available at the door for $15.00 per family (4 people or less) and $2.00 per additional family member. Owen J. Roberts Middle School 881 Ridge Rd, Pottstown, PA 19465

WHERE

The Owen J. Roberts Middle School Theatre Company Proudly Presents:

ANNIE

The Musical

Location: Owen J. Roberts Middle School Theatre Show Times: Friday February 27 - 7PM Curtain Starring - Maxwell Louis as Annie & Brianna Kerley as Hannigan

Saturday February 28 - 2PM Curtain Starring - Kira St.Clair as Annie & Isa Sykes as Hannigan *Please arrive 30 min prior to performance for Will Call & Seating*

Tickets: $10 for Adults, $5 for Students Order Forms available on MS Website or in MS Office Starting Feb 23rd. Send forms to OJRMS, Attn: Mattie Moran. Checks payable to OJRMS - “Annie” in Memo. Tickets to be picked up at Will Call. Tickets will sell out, so order early.

Cast & Crew – Faculty & Staff

Pre-Sale Ticket Request Form The Owen J. Roberts Middle School Theater Company proudly presents:

Friday, February 27, 2015 @ 7 p.m. Saturday, February 28 @ 2 p.m. *Seating is assigned so please purchase tickets as a group if you wish to sit with together*

$10 for adults and $5 for students/children and seniors, and may be paid for with cash or checks payable to OJRMS with “ANNIE” marked in the memo line. Orders should be turned in to Mr. Moran/the Middle School office, and may be picked up at “Will-Call” before the show. Please direct any questions to Lee Ritsick, lritsick@dejazzd.com (Please return bottom portion with payment to M. Moran at the OJRMS 881 Ridge Road Pottstown, PA 19465) Pre-Sale Ends 2/13/15!!! Name:_______________________________________________________________ Contact phone/email: _______________________________________________ Number of tickets: Saturday, February 27 7 p.m. _________X $10__________X $5 Total (#)_________($)_________

Sunday, February 28 2 p.m. ___________X $10__________X $5 Total (#)_________($)_________

Total $ Enclosed______________ (circle):

Check

Cash

OWEN J. ROBERTS FRIENDS OF THE ARTS

35TH ANNUAL CRAFT SHOW SATURDAY AND SUNDAY MARCH 7 & 8, 2015 10AM – 4PM **OWEN J. ROBERTS HIGH SCHOOL** 981 Ridge Road, Pottstown, PA 19465 (Near the intersection of ROUTES 100 & 23) OVER 80 JURIED ARTISANS DISPLAYING AN EXCELLENT ARRAY OF UNIQUE CONTEMPORARY & TRADITIONAL CRAFTS Craft Raffle, Live Musical Entertainment & GOURMET DELECTABLES BY BAUSE CATERED EVENTS Bring this ad for $1.00 OFF Admission. ADULTS $5.00, Children under 12 free.

2015 OJR-FOA CRAFT SHOW 981 Ridge Rd. Pottstown, PA 19465 

Route 100

Morgantown

Route 422

Route 23

Pottstown

Location: Owen J. Roberts High School



King Of Prussia

ike

rnp

Tu PA Downingtown

OJRMS Art Show

Henrietta Hankin Branch Library

March 1-28, 2015 Opening Reception: March 8th at 1:00 pm

April 1-25, 2014

Owen J. Roberts Community Swim Programs Register Now for Spring!

OWEN J. ROBERTS COMMUNITY SWIM SPRING 2015 AQUATICS PROGRAM REGISTRATION FORM REGISTRATION DATES, MONDAY FEBRUARY 9th and THURSDAY FEBRUARY 12th All Registrations will be held in the Middle School Pool Lobby from 6:15‐8:15pm

IF CLASSES ARE CANCELED DUE TO POOL CLOSINGS BEYOND OUR CONTROL, THUNDER AND LIGHTNING, ETC., CLASSES WILL NOT BE MADE UP! CHECK THE WEBSITE AND SPRING PROGRAM BROCHURE FOR DETAILS! R = Resident Fee / NR = Non‐resident Fee CLASS NAME

CODE

COST R

COST NR

COST R

CODE

COST NR

CODE

COST R

COST NR

SWIM LESSONS (3‐2 THRU 3‐13) ** 9 CLASSES (NO CLASS 3‐11)

SLS1C1

$99

$119

SLS1C2

$99

$119

SWIM LESSONS (3‐16 THRU 3‐27) 10 CLASSES

SLS2C1

$110

$132

SLS2C2

$110

$132

SWIM LESSONS (4‐7 THRU 4‐17) ** 9 CLASSES (NO CLASS 4‐5)

SLS3C1

$99

$119

SLS3C2

$99

$119

SLS3C3

$99

$119

SWIM LESSONS (4‐20 THRU 5‐1) 10 CLASSES

SLS4C1

$110

$132

SLS4C2

$110

$132

SLS4C3

$110

$132

SWIM LESSONS (5‐4 THRU 5‐15) 10 CLASSES

SLS5C1

$110

$132

SLS5C2

$110

$132

SLS5C3

$110

$132

SWIM LESSONS (5‐26 THRU 6‐5) ** 9 CLASSES (NO CLASS 5‐25)

SLS6C1

$99

$119

SLS6C2

$99

$119

SLS6C3

$99

$119

MS/HS CONDITIONING CLINIC (3‐16 THRU 5‐15) (COMPETITIVE SWIMMERS ONLY)

MSHSCC $125 1

$150

MSHSCC $185 WP1

$222

WATER POLO (4‐14 THRU 5‐21) (MS AND HS STUDENTS ONLY)

WP001

$90

$108

MSHSCC $185 WP1

$222

ELEMENTARY CONDITIONING CLINIC (3‐16 THRU 5‐15) (COMPETITIVE SWIMMERS ONLY)

ESTC1

$90

$108

OWEN J. ROBERTS COMMUNITY SWIM SPRING 2015 AQUATICS PROGRAM REGISTRATION FORM REGISTRATION DATES, MONDAY FEBRUARY 9th and THURSDAY FEBRUARY 12th REGISTRATIONS ACCEPTED UP UNTIL CLASSES START BASED ON AVAILABILITY. CHECKS SHOULD BE MADE PAYABLE TO “OJRSD”. QUESTIONS? Email Suzy Snyder @ suzy.snyder@comcast.net CLASS NAME

CODE

COST R

COST NR

COST R

CODE

COST NR

COST R

CODE

COST NR

DEEP & SHALLOW WATER AEROBICS (4‐14 THRU 6‐4)

DSWA1 $95

$114

SWIM LESSONS (4‐14 THRU 6‐4) (PARENT AND CHILD)

SLPC1

$95

$114

SCUBA DIVING (3‐23 THRU 5‐18)

SD001

$225

EVENING LAP SWIMMING CHECK WEB SITE FOR DATES

PAY AS $3 YOU GO

CONTACT NAME:__________________________________________ MAILING ADDRESS:__________________________________________________________________________________ E-MAIL ADDRESS: __________________________________________________________________________________________________ PHONE NUMBER: __________________________

PARTICIPANT NAME & AGE

CLASS CODE 1

TOTAL C1

CLASS COST 1

CLASS CODE 2

TOTAL C2

CLASS COST 2

CLASS CODE 3

TOTAL C3

TOTAL COST ALL CLASSES

CLASS COST 3

OWEN J ROBERTS COMMUNITY AQUATICS PROGRAM, SPRING 2015 IF CLASSES ARE CANCELED DUE TO POOL CLOSINGS BEYOND OUR CONTROL, THUNDER AND LIGHTNING, ETC., CLASSES WILL NOT BE MADE UP! THANK YOU FOR YOUR UNDERSTANDING!

MAKE CHECKS PAYABLE TO “OJRSD”

SWIM LESSONS: AMERICAN RED CROSS PROGRAM This program follows the guidelines of American Red Cross Learn to Swim Program for ages 4 and up. Lesson levels are offered for levels 1 through 5. Each class will include all levels. All swimmers will be water tested on the first night. There will be limited students per class and a maximum 5 to 1 ratio of swimmers to instructor. Each session is Monday through Friday for two weeks (10 Classes) except where noted** due to school holidays (9 Classes). ** 9 Day Class

Times for Sessions 1 & 2, 5:45 – 6:15PM, 6:20 – 6:50PM Session 1** March 2nd through March 13th

** NO CLASS MARCH 11th (NINE CLASSES)

Session 2

March 16th through March 27th

(TEN CLASSES)

CODE: SLS1C1, SLS1C2

CODE: SLS2C1, SLS2C2

Times for Sessions 3 thru 6, 5:20 – 5:50PM, 5:55 – 6:25PM, 6:30 – 7:00PM April 7th through April 17th

CODE: SLS3C1, SLS3C2, SLS3C3

Session 4** April 20th through May 1st

CODE: SLS4C1, SLS4C2, SLS4C3

May 4th through May 15th

CODE: SLS5C1, SLS5C2, SLS5C3

Session 3

** NO CLASS APRIL 5 (NINE CLASSES)

(TEN CLASSES)

Session 5

(TEN CLASSES)

Session 6** May 26th through June 5th

CODE: SLS6C1, SLS6C2, SLS6C3 ** NO CLASS MAY 25 , CLASS STARTS TUESDAY, MAY 26th (NINE CLASSES) th

10 Day Class fee: $110

10 Day Class Non-resident fee: $132

** 9 Day Class fee: $99

** 9 Day Class Non-resident fee: $119

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

MAKE CHECKS PAYABLE TO “OJRSD”

AMERICAN RED CROSS LIFEGUARD CERTIFICATION COURSE: Total Course Hours: 28 hours (full course) CODE: ARCLC Prerequisite: CONTACT SUZY SNYDER @ suzy.snyder@comcast.net for availability • •

Must be 15 years of age on or before the final scheduled session of this course Must successfully complete: o 300 yards of continuous swimming using: + 100 yards of front crawl with rhythmic breathing and propellant kick + 100 yards of breaststroke with pull, breathe, kick, glide sequence + 100 yards of either front crawl or breaststroke o Swim 20 yards using front crawl or breaststroke, surface dive 7-10 feet, retrieve 10-lb object, return to surface, swim 20 yards back to starting point

Dates/Times March 25 6:30-9:30pm March 30 6:30-9:30pm April 8 6:30-9:30pm

LOCATION POOL CLASSROOM POOL

April 13 6:30-9:30pm

CLASSROOM

April 15 6:30-9:30pm

CLASSROOM

April 20 6:30-9:30pm

CLASSROOM

April 22 6:30-9:30pm April 27 6:30-9:30pm April 29 6:30-9:30pm

POOL CLASSROOM POOL

TOPIC INTRO & PREREQUISITE TEST LIFEGUARDING IS PREVENTION & RESCUE SKILLS RESCUE SKILLS & PROVIDING CARE CPR & AED AND FIRST AID – WITH TEST FIRST AID & BREATHING EMERGENCIES HEAD, NECK & BACK INJURIES CPR & AED AND FIRST AID/BREATHING EMERGENCIES WITH FOR RECERTIFIERS BACKBOARDING & REVIEW, WATER SKILLS WRITTEN TEST WATER TEST

CLASS EQUIPMENT: SUPPLIED • •

2 adult CPR dummies, 2 infant CPR dummies, 1 AED simulator, 4 rescue tubes 1 ring buoy, 1 Sheppard’s hook or reaching pole, 2 backboards, First-aid kit

REQUIRED MATERIALS FOR EACH STUDENT (provided by instructor included in course fee): • • •

American Red Cross Lifeguarding Course Manual American Red Cross Pocket Mask ARC certification cards for Lifeguarding/First-Aid and CPR/AED upon successful completion of course

Location: OJR Middle School pool

Session fee: $225

MAXIMUM: 10 STUDENTS

Non-resident fee: $270

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

MAKE CHECKS PAYABLE TO “OJRSD”

MS/HS COMPETITIVE CONDITIONING CLINIC (COMPETITIVE SWIMMERS ONLY): This is for the competitive swimmer only. Swimmers must have swim team experience to participate in this clinic. This class will concentrate on conditioning for the summer swim season. Times: High School and Middle School 2:45 – 4:15PM (1 hour 30 minute class) Dates: March 16th through May 15th Monday, Wednesday, Friday (eight weeks, 23 classes) NO CLASS APRIL 6th, OJRSD SPRING BREAK

Session fee: $125

Non-resident fee: $150

CODE: MSHSCC1

**DISCOUNT FOR TAKING BOTH WATER POLO AND CONDITIONING CLASS

**Session fee: $185

Non-resident fee: $222

CODE: MSHSCCWP1

WATER POLO: Swimmers will learn the fundamental rules and strategy of Water Polo. Swimmers must be able tread water for one (1) minute for this class. This class is for High School and Middle School students only. Times: 2:45 – 4:00 PM (1 hour 15 minute class) Dates: April 14th through May 21st Session fee: $90

Tuesdays and Thursdays (Six weeks, 12 classes)

Non-resident fee: $108

CODE: WP001

**DISCOUNT FOR TAKING BOTH WATER POLO AND CONDITIONING CLASS

**Session fee: $185

Non-resident fee: $222

CODE: MSHSCCWP1

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

MAKE CHECKS PAYABLE TO “OJRSD”

ELEMENTARY CONDITIONING CLINIC (COMPETITIVE SWIMMERS ONLY): Swimmers will concentrate on conditioning for the summer swim season and practice drills to improve their efficiency of the four competitive strokes. This is for the competitive swimmer only, level two and up. Swimmers must have swim team experience to participate in this clinic. Times: 4:00 – 5:00PM Monday, Wednesday, Friday

Dates: March 16th through May 15th Monday, Wednesday, Friday (eight weeks, 23 classes) NO CLASS APRIL 6th, OJRSD SPRING BREAK

Session fee: $90

Non-resident fee: $108

CODE: ESTC1

DEEP/SHALLOW WATER AEROBICS: Deepwater conditioning will focus on deepwater jogging and include progressive fitness through a program of cardiovascular endurance, strength development, core strength and flexibility using water based exercise routines. A portion of the class will be held in the deep well of the swimming pool. Shallow water conditioning will focus on stretching, toning, and fun while getting a low impact workout. Attendees must be 18 or older to attend this class. Location: OJR Middle School Pool (Tuesday and Thursday) Dates: April 14th through June 4th

Time: 7:00 to 7:45PM

CODE DSWA1

This is an eight week session, 16 classes.

Session fee: $95

Non-resident fee: $114

MAXIMUM: 12 STUDENTS

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

MAKE CHECKS PAYABLE TO “OJRSD”

SWIM LESSONS (PARENT and CHILD): This program follows the guidelines of the American Red Cross program to introduce parent and child to safety and fun in the water. Parents will be taught to safely play with their child in the water while helping the child learn to be comfortable in the water. This will build the confidence and skills the child will need for swim lessons. Location: OJR Middle School Pool Recommended age: 6 months to 3 years Dates: April 14th through June 4th

Time: 5:45 to 6:15PM

CODE SLPC1

This is an eight week session, 16 classes.

Session fee: $95

Non-resident fee: $114

MAXIMUM: 8 MINIMUM: 3

SCUBA DIVING:

CODE: SD001

Become a certified SCUBA diver at the Owen J. Roberts swimming pool. Come join Scuba Instructor Brett Galambos in the adventure of exploring the underwater world. The lessons lead to Open Water certification through the internationally recognized agency of Scuba Schools International. The first class begins at Scuba Venture Inc. of Reading PA (610-6782688) on March 23rd at 7pm. Dates: March 23rd through May 18th (Mondays)

Time: 7:00 to 9:30PM

**NO CLASS APRIL 6th, OJRSD SPRING BREAK Location: OJR Middle School pool (The first session is at Scuba Venture Inc.)

Session fee: $225

Non-resident fee: $225

MAXIMUM: 10 STUDENTS

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

MAKE CHECKS PAYABLE TO “OJRSD”

EVENING LAP SWIMMING:

The pool will be available on the following evenings for lap swimming only. Residents must be 16 years of age or older. Pay as you go, no registration required.

Dates: 3-17 & 3-19, 3-24 & 3-26, 4-7 & 4-9

7-8pm

Dates: 4-14 & 4-16, 4-21 & 4-23, 4-28 & 4-30

7:50-8:35PM

Dates: 5-5 & 5-7, 5-12 & 5-14, 5-19 & 5-21, 5-26 & 5-28 7:50-8:35PM Session fee: $3

Non-resident fee: $5

MORNING LAP SWIMMING: This is a healthy way to start your day! Pay as you go, no registration required. Pool is subject to closing without notice and will be closed when the District is closed, CHECK WEBSITE DAILY! Monday, Wednesday and Friday mornings from 5:30AM to 6:20 AM Fee: $2 per individual or $5 per family

Non-resident fee: $4 per individual or $10 per family

Daily fee waived for Sr. Citizens * (55yr or older, must provide proof of age) * Does not apply to non-residents

RECREATIONAL SWIMMING FRIDAY NIGHTS BEGINNING MARCH 20TH: This is a healthy fun way for the whole family to enjoy the pool! Pay as you go, no registration required. Pool is subject to closing without notice and will be closed when the District is closed, CHECK WEBSITE DAILY! Friday evenings from 7:15pm to 8:30pm Fee: $3 per individual or $5 per family

Non-resident fee: $5 per individual or $10 per family

Daily fee waived for Sr. Citizens * (55yr or older, must provide proof of age) * Does not apply to non-residents

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

Monkey Joe’s Kids Fun Day Date: Friday, 13 February 2015 Time: 10 a.m. to 6 p.m. Place: 84 Glocker Way, Pottstown Price: Age 3-12: $9.99; 2 and under: $5.99

Come out for a fun day at Monkey Joe’s in Pottstown to support the OJR Sophomore Class!

OJR MPO Proudly presents:

Friday, March 6, 2015 Norco Fire Hall Doors open at 6PM Games begin at 6:45 $20 tickets for 20 Games ($25 at door) Special Games- Raffles- 50/50 All proceeds benefit OJRâ&#x20AC;&#x2122;s Music Program See band member for tickets or email ojrmpoverabradleybingo@gmail.com **Must be 18 or accompanied by an adult to play. Everyone must have a ticket to enter. **

scallions onions broccoli caulifower tomatoes green beans cucumbers carrots radishes turnips beets eggplant peppers brussel sprouts potatoes sweet potatoes garlic summer squash winter squash watermelons cilantro basil dill micro greens lettuce spinach arugula escarole kale swiss chard mustard greens collard greens broccoli rabe cabbage fennel bok choi kohlrabi t

2014

& t

LOCAL AND ORGANICALLY GROWN

tine & toil farm 1334 Coldsprings Road, Pottstown, PA 19465

We are a family-run farm committed to providing the best organically grown fruit and vegetables to our neighbors, friends, and customers. 2015 CSA Shares Available ● ● ● ●

25 week season: May 24 – November 8 pick up options Tuesday or Friday afternoons 2-7 PM 7-10 fruit and vegetable varieties each week subsidized and work shares available

FIND OUT MORE WWW.TINEANDTOILFARM.COM or FACEBOOK.COM/TINEANDTOIL

March 4th at 7pm Santander Arena

Tickets are $38 Pre-game and Halftime performances by Re-Mix Dance Studio

**including OJR students and other performances **

Contact Kelly Loomis for tickets! KeLoomis@ojrsd.com