Pride feb 2014 by ojrdsd

Wildcat PRIDE

February 2014

Whatâ&#x20AC;&#x2122;s Inside LIFE New Olympic Hopeful SUCCESS AND INSPIRATIONS Noteworthy Staff Accomplishments MS Ceiling Tile Project

CULTURE Post Prom Fashion Show Ed Foundation Consignment Sale Middle School Art Exhibition at Hankin Read Across America Friends of the Arts CRAFT SALE High School Musical Mini-THON

HEALTH AND WELLNESS Personal Wellness Coaching Live Well, Work Well Blue Cross Healthy You Heart, Mind Connection Metabolic Syndrome

MORE COSTCO DISCOUNT

The 2034 US Olympic hockey team is happy to announce the newest team member, Drew Rowley. Born on 2/1 and weighing 7.4 lbs., Drew is excited to be joining his big brother on the team. Although Mom is doing great now she knows that having 2 boys and an infant for a father will be difficultâ&#x20AC;&#x201D;an Olympic story in the making!

Making the Mark Mrs. Krista Venza, OJRMS Instructional Support Teacher, was published in AMLE (Association of Middle Level Education) professional journal in January. Her article is on best practice and collaboration. Mrs. Venza has been using social media to connect with peer professionals. “It’s pretty amazing... I’d never have had the opportunity to speak to these insightful, talented people if it weren’t for technology! Pretty cool,” she said. Read her article: It seems like everywhere you turn, you can find a study that says that the teacher is the number one factor impacting student achievement. No kidding, right? I think many of us in the field have known this for a long time. Last summer I spent time reflecting on the qualities and skills that effective teachers possess. Effective is the key word in this equation. There is a difference between experience and effectiveness. Not to say that experience doesn’t breed effectiveness, but a lot of experience is not always necessary to be effective. Read the rest of the article

School-wide ceiling tile project Students at the Owen J. Roberts Middle School are warming up the atmosphere in the cafeteria by collaborating and transforming the ceiling tiles into the building’s largest painting. by Ingrid Fake

Seventh and eighth grade students are serving up the carte du jour, or “arte du jour” in the cafeteria at the Owen J. Roberts Middle School.

installment. In Art 8, Kali combined mixed media such as oil pastels and construction paper to construct a Pablo Picasso-inspired relief (sculpture) of an elephant.

Thanks to our administrators, Mr. Sean Burns and Mr. Corbin Stoltzfus, art is now on the menu to include some appetizing eye candy on the ceiling. Our MS students are enlarging their artistic tastes to include the installation of permanent artworks on a total of 25, 2’x4’ ceiling tiles.

Using the grid method, Kali’s artwork is broken down into easily digestible parts so that the art students may recreate this 10’x 20’ surface.

The original artwork of 8th grader, Kali Pupo, is used as the main entrée for this overall

The students get their hands in the pot by customizing the ceiling tiles through the collaging of art materials, techniques, and processes to make the space more so scrumptious for all cafeteriagoers. Students get to leave an indelible mark on their school by whipping up their interpretations

“The students are, if you will, a part of the “ history in the making” by collaborating and transforming these ceiling tiles into the building’s largest painting.” Mrs. Ingrid Fake MS Art Teacher

The Picasso-inspired Elephant by 8th Grade Student, Kali Pupo - Mixed Media, 12”x18”

of what this artwork should look like when the original artwork increases in size.

document the story of creating one really cool elephant on the ceiling in the cafeteria.

Some day, when these students return to view their artworks as adults with their families and friends, they may additionally relish in the delight of sampling the digital story that is being produced to document this artistic journey. The digital storytelling resource is going to include interviews, videos, and images that

Young art-goers and “foodies” alike now have a special place to congregate with their classmates. Students continue to advance their artistic skills by learning about the fine ingredients that contribute to the development of an aesthetically pleasing space that they once helped to create. The students are, if you will, a part of the “ history in the making” by collaborating and transforming these ceiling tiles into the building’s largest painting.

___________________________ Ingrid Fake teaches art at the Owen J. Roberts Middle School. ifake@ojrsd.com ___________________________

“We believe that the arts are an integral component of our Middle School program and certainly contribute to a well-rounded student. We are proud to provide an opportunity and a "canvas" for our students to demonstrate their abilities.” Mr. Corbin Stoltzfus, MS Assistant Principal

2014 Post Prom Fashion Show

Decades of Fabulous Fashion An entertaining evening of music, fashion, and fun starring OJRHS Junior and Senior students.

Friday February 21st, 2014 7:00 pm (doors open at 6:30 pm) Owen J. Roberts High School Auditorium (snow date February 22nd)

Sponsored by OJR HS PTSA Tickets $7 in advance $10 at the door proceeds benefit the OJRHS POST PROM PARTY Roberts A Fun and Safe Night withOwen FriendsJafter the Prom

High School To Reserve Will Call Tickets Auditorium mail check payable to OJRHS7:0 PTSApm 981 -Ridge Road Pottstown, PA 19465 Doors open 6:30 pm

The Owen J Roberts School District Education Foundation Spring Consignment Sale is planned for Saturday, March 29 (public sale) and presale (sellers and friends) on Friday, March 28, 2014. This is a great way to turn pre-loved childrenâ&#x20AC;&#x2122;s merchandise into cash. Contact Dr. Soeder for details at KSoeder@ojrsd.com

New information for Spring 2014:

Sellers who refer another seller will have their registration fee waived. Just make sure both people register by March 14, 2014. Also, drop off times have been adjusted to accommodate the necessary cleaning time to adhere to the Bedding and Upholstery Law. All items must be brought to the Middle School on Thursday evening (4:00-7:00) or Friday morning (8:00-10:00). This is earlier than our previous sales. Please plan accordingly.

OJR Middle School

March 29 8:00 amâ&#x20AC;&#x201D;12:30 pm

Pre-loved Merchandise to Love Again Childrenâ&#x20AC;&#x2122;s Apparel

Costumes

Toys

www.ojref.org

Profits benefit educational programs for all Owen J. Roberts students Questions? Please contact: Kathleen Hocker KHocker@ojref.org

Baby Gear

i read you read

we read. 6th Annual District Read-in 2.28.14 9 am, K-6 and Pd. 3, 7-12

Support the HS Mini THON by dining at : Just say you would like to donate to OJR miniTHON

2nd Annual Mini-THON Mini-THON is twelve-hour dance marathon held in high schools across the country. A smaller version of Penn State Universityâ&#x20AC;&#x2122;s event, the mini-THON raises money to support the Four Diamonds Fund, an organization that provides financial support to families affected by pediatric cancer. Last year, the mini-THON at Owen J. Roberts High School raised $8, 571.25. The event included hours of dancing, games, and other enjoyable activities. Once again this year, Owen J. Roberts High School will host mini-THON from March 1st, at 8:00 p.m., to March 2Nd, at 8:00 p.m. This year will also include dancing, but teams games and sports will be part of the night as well. Donations can be made out to the Four Diamonds Fund and sent to attn: Katelyn Charleston/HS

Now Serving Owen J. Roberts School District: Wellness, Nutrition, & Education, LLC

Wellness Coaching Meet your health and wellness goals with the support of an individual health coach. Watch for details at your location! • Weight Management • Exercise Motivation • Stress Management • Tobacco Cessation • Nutrition Education

Contact us for more information: WELLNESS, NUTRITION, & EDUCATION, LLC Phone: 610-644-5870 Nicole@workplacenutrition.net WWW.WELLNESSNUTRITIONANDEDUCATION.COM

Presented by The Reschini Group

Keep Your Heart Healthy This time of year, with Valentine’s Day approaching, you might associate hearts with romance and red roses. But there are two kinds of hearts—in addition to hosting Valentine’s Day, February also serves as Heart Health Month. Take some time this month to think about the blood-pumping kind of heart and what you can do to keep yours healthy. Risk factors for heart disease include related health conditions, unhealthy behaviors and hereditary factors. Health conditions that can increase your chances of heart disease include high blood pressure, high cholesterol and diabetes. Cigarette smoking and tobacco use, poor diet, physical inactivity and excessive alcohol consumption are some behaviors that can adversely affect your heart health. Also, for some people, family health history can predict your risk of heart disease. While you can’t change bad genes or eliminate

Provided by:

Cellphones emit radiofrequency electromagnetic fields that extend approximately 6 inches.

all risks, there are a few choices you can make to lessen your susceptibility to heart disease. According to the Centers for Disease Control and Prevention (CDC), you can engage in a few simple preventive measures to help ward off heart problems.

cholesterol levels, and, if you have diabetes, manage it as recommended by your doctor. •

Don’t start smoking, or, if you already smoke, consider quitting.

•

Recognize the signs of a heart attack, and call 911 immediately if you think that you or someone else is suffering a heart attack. The symptoms of a heart attack typically include the following:

•

Eat at least five servings of fruit and vegetables every day. Whole grains and low-fat dairy are also good for you.

•

Reduce your consumption of foods high in fat, cholesterol and salt.

o Chest pain or discomfort

•

Maintain a healthy weight.

o Pain or discomfort in arms or shoulder

•

Even if you’re busy, try to include at least 30 minutes of moderately intense exercise, such as biking or shoveling snow, into your daily routine.

o Shortness of breath

•

o Pain or discomfort in the jaw, neck or back o Feeling weak, lightheaded or faint

When you know the risks of heart disease and the symptoms of a heart attack, you can help protect your heart for you and your loved ones.

Monitor your blood pressure and

Danger: Cellphones Ahead While it’s impossible to ignore the messages that point out the dangers of texting and driving, many people remain blissfully unaware of the studies that point out the possible health hazards of cellphone radiation, which may cause DNA damage, cancer, reduced fertility and cognitive impairment. How could a little phone be responsible for all this? Cellphones work by transmitting radio waves. When it is turned on, a cellphone emits a radiofrequency electromagnetic field that extends approximately 6 inches, and these radio waves can be absorbed by body tissues. Based on evidence from 13 countries, the World Health Organization’s International Agency for Research on Cancer classified these radiofrequency electromagnetic fields as “possibly carcinogenic to humans.” U.S. studies vary in their findings: The Federal Communications Commission argues that there is no firm evidence to prove adverse effects, while the American Cancer Society and the U.S. Food and Drug Administration urge further research before offering a definitive answer. If you are concerned about the possible health risks associated with cellphone radiation, here are a few tips to consider: 1) use a wired headset or speakerphone and place the phone at least 6 inches from your body; 2) reduce the amount of time you spend talking on a cellphone; and 3) don’t carry your phone in a pocket—instead, stash it in a purse, bag or backpack.

One Step at a Time Whether meandering from the couch to the refrigerator for a snack or cruising around the block as part of an exercise routine, almost everyone includes some walking into their day. Walking is a great form of exercise for achieving better health and burning calories. But do you know the recommended amount of walking to achieve optimum benefits? Studies show that walking 10,000 steps, or about 5 miles, is an excellent daily goal for most people. But you don’t have to do endless laps around the local high school track; steps throughout your day all add up to a healthier you. Try wearing a pedometer to help you monitor how close you are to reaching your goal—whether you start by aiming for 5,000, 10,000 or 20,000 steps a day. Here are some ways to incorporate more steps into your daily life: •

Climb the stairs instead of awkwardly staring down strangers in the elevator.

•

Park a few spots farther from the door and stretch your legs with long strides before shuffling through a crowded store.

•

If you sit at a desk all day, drink a lot of water. Your body will periodically remind you to get up for a stroll to the restroom.

•

Window-shop downtown or at the mall instead of surfing online stores.

•

Give in to those puppy eyes and take your dog for a walk.

Lemon Chicken After a brisk walk in the winter air, satisfy your appetite with this deliciously healthy baked chicken. With the delightful tang of lemon, this dish is sure to impress your whole family.

Every step counts, so keep walking! Although a vigorous walk of at least 30 minutes has additional benefits, reaching 10,000 steps every day is a great start toward better health.

1½ pounds chicken breast, skinned and fat removed ½ cup fresh lemon juice 2 tbsp. white wine vinegar ½ cup fresh sliced lemon peel 3 tsp. chopped fresh oregano or 1 tsp. dried oregano, crushed 1 medium onion, sliced ½ tsp. paprika salt and black pepper to taste

Protect Your Health

Place chicken in 13x9x2-inch glass baking dish. Mix lemon juice, vinegar, lemon peel, oregano and onions. Pour over chicken, cover and marinate in refrigerator several hours or overnight, turning occasionally. Sprinkle with salt, pepper and paprika. Cover and bake at 325 F for 30 minutes. Uncover and bake 30 minutes more or until done. Yield: 4 servings. Each serving provides 154 calories, 5 g total fat, 2 g saturated fat, 63 mg cholesterol and 202 mg sodium. Source: U.S. Health and Human Services

When you’re sick, you have to deal with visits to the doctor’s office or the hospital, bottles of medications and days in bed recovering. Wouldn’t it be easier to just stay healthy in the first place? If you’re not a fan of medication schedules and wasting days weakly lying in bed, you should consider the powerful role that prevention care can play in keeping you healthy.

Due to recent health care reform, you may be able to receive many preventive services at no cost. Non-grandfathered health plans are required to cover a variety of preventive services. Check out what is covered by your insurance and take advantage of preventive care that can keep you and your family healthy.

The most important part of preventing disease and illness is healthy habits, including a balanced diet, sufficient sleep and enough exercise. Going to the doctor for recommended checkups and screenings is also a key factor in identifying and treating potential health problems before they develop or worsen. Recommendations vary depending on your age and gender, and sources such as the U.S. Centers for Disease Control and Prevention (CDC) offer guidelines for various preventive screenings and tests.

HEALTHYYou! “Your Source For A Happy and Healthy Lifestyle.”

THIS EDITION FEATURES:

Yoga:

The Key to Health and Balance

Hearty, High-Fiber Food Choices Heart Attacks: Know Your Risk 7 Ways to Control Your Blood Pressure Work More or Work Less? Brought to you by

February 2014

Yoga:

The Key to Health and Balance There’s more to yoga than relaxation. This popular exercise can help reduce your stress level and give you a great workout. So, grab a mat and try it!

Yoga for stress Shifting your focus to breathing and posing is an important part of yoga. Not only does it distract you from other thoughts, it also calms your body and mind. Steady breathing works in conjunction with the poses you perform during a yoga session. These complex movements draw your attention away from deadlines, family issues, and other stressors in your daily life. Yoga poses change blood flow and body positioning. Many poses are created solely to alleviate stress. This is one of many reasons people practice yoga: they want to be happier, more peaceful, and have more energy.

Physical benefits of yoga

“No one can get inner peace by pouncing on it.” – Harry Emerson Fosdick

Yoga increases balance, flexibility, strength, and range of motion — which is where exercise comes in. Yoga does more than calm you down and make you flexible; it is an exercise option that offers health benefits like increased strength, reduced risk of heart disease, and weight management. Numerous studies comparing the effects of yoga and aerobic exercise show that yoga is as effective as, or better than, aerobic exercise at improving a variety of healthrelated measures. Visit yogajournal.com/poses for a variety of yoga poses to practice, including many geared toward reducing stress and anxiety.

Hearty, High-Fiber Food Choices Fiber is essential for your health. It can help manage your appetite, keep your digestive system running smoothly, control cholesterol, and help reduce your risk of some cancers, such as prostate and colon cancer. But how much fiber is enough? The American Dietetic Association recommends 14 grams of fiber per 1,000 calories consumed each day. Since men, on average, are larger and have more muscle than women, their caloric and fiber requirements will usually be different. For example, a moderately active male who consumes 2,500 calories daily, needs 38 grams of fiber, while a moderately active female who consumes 1,500 calories a day will require closer to 25 grams. Getting enough fiber is easier than you think. Fiber is found in all fruits, vegetables, grains, nuts, and legumes.

Go Big on Fiber at Every Meal Breakfast: Have oatmeal or bran cereal. These are two of the richest fiber sources. Lunch: At the deli counter, choose whole grain bread when available, and don’t hold back on the vegetable offerings. Dinner: High-fiber sides can make any meal hearty and filling. Have steamed veggies, beans, or brown rice, and leave the skin on your potatoes. Dessert: Try raspberries, strawberries, or blueberries for dessert. In addition to their sweet, mouthwatering goodness, their seeds and skin are great roughage. Snack time: Control cravings with a small handful of sunflower seeds or carrot sticks. Popcorn is also considered a whole grain, however, it is healthiest when air-popped without butter and salt.

“ Never work before breakfast; if you have to work before breakfast, eat your breakfast first.” – Josh Billings Breakfast idea

Ways to save time

Delicious smoothie

Add ingredients (fruit, juice, milk, yogurt, protein, chia seeds, etc.) into the blender and store in the fridge overnight so it’s ready to blend and go.

Overnight oats

Combine 1 part rolled oats with 1 part low-fat or soy/almond milk, ½ teaspoon vanilla extract, and your favorite add-ins like pecans, walnuts, or almonds in a bowl. Cover and refrigerate overnight. Enjoy the next morning.

Yogurt parfaits

Layer Greek yogurt, cut fruit, low-fat granola, and nuts in a mason jar for on-the-go fuel.

Hard-boiled eggs

Make a batch of hard-boiled eggs and keep them in the fridge, unpeeled, for a grab-and-go protein snack that will fill you up for hours.

Mini makeahead quiches

Combine 5 eggs, 3 egg whites, and 1 cup of milk, whisk them together, and pour the mixture into prepared muffin cups. Add your favorite omelet fillings (like sautéed mushrooms, spinach, or low fat cheese), and bake for 25 minutes. Let cool and individually wrap and refrigerate up to 3 days or freeze for up to a month.

Heart Attacks: Know Your Risk Do you know your risk of a heart attack? There are different factors that increase the risk of heart disease and heart attack. While some factors you can’t control — such as age, family history, and other hereditary factors – many major risk factors are controllable. These include: Tobacco smoke. Smokers have 2 – 4 times the risk of non-smokers. High cholesterol. When too much LDL (bad) cholesterol circulates in your blood, it can slowly fill up the inner walls of the arteries that feed the heart, eventually leading to heart disease and stroke. High blood pressure (HBP). HBP increases the heart’s workload, which can lead to thickening and stiffness in the heart muscle, which prevents it from working properly. Diabetes. Even when glucose levels are under control, diabetes increases the risk of heart disease and stroke. Risks are even greater if blood sugar is not controlled. Obesity. Excess body fat increases the heart’s work level. Extra weight can raise blood pressure, lower HDL (good) cholesterol levels, and raise your risk of diabetes. Physical inactivity. Regular exercise can help manage cholesterol, diabetes, and obesity, as well as help lower blood pressure. Stress. Stress can lead people to many unhealthy behaviors that lead to major risk factors.

Visit the American Heart Association online at heart.org for more information, including interactive videos and a heart attack risk assessment tool.

7 Ways to Control Your Blood Pressure 1. Eat a healthy diet and reduce salt 2. Enjoy physical activity 3. Maintain a healthy weight 4. Manage stress 5. Avoid tobacco 6. Take medications as prescribed 7. Limit alcohol

Are You Brave Enough to Love? With Valentine’s Day around the corner, thoughts of love are in the air. But often, we don’t know exactly how to express love. If we focus on the love we give rather than the love we get, it will likely improve any relationship. Sometimes people worry that being loving will make them too vulnerable, but the act of loving actually nurtures you. When we expand our ability to give love, we grow our capacity to be loved.

How to be more loving: Communicate what you feel. Don’t listen to your critical inner voice that tells you not to trust or be open. Avoid the “keeping score mentality.” Try to be selfless in giving love and commit to acts of kindness with no strings attached. Support your loved ones and participate in the things that excite and interest them. Simply showing up shows you care. Do kind actions that suit the other person. Put yourself in their shoes and try and find something they would enjoy.

It takes courage to give love: • that may not be returned • knowing you’ll inevitably be separated from what you love • after you’ve been hurt

Work More or Work Less? There is no magic formula to perfectly balance your work life with your personal life. What works for one person might not for another. Ask yourself the following questions to help determine your vocational well-being: 1. Do you suffer ongoing emotional stress and strain because of long work hours? 2. Do you often find your work frustrating or unfulfilling? 3. Are you unable to make time in your personal life to spend quality time with family and friends? 4. Do you get an inadequate amount of sleep each night because you can’t turn off thinking about work? 5. I s work so consuming that you are unable to handle personal business, such as paying your bills or returning personal phone calls or emails? On occasion, we may answer yes to one of the questions above, but that should be the exception rather than the rule. It is possible to balance work and life. Not everyone has control over the number of hours they work, but there are still ways to focus on better time management.

Fixing the work/life balance: Build personal time into your schedule. Add rejuvenating activities with your friends or family to your weekly calendar. Fit exercise into the workday. Suggest walking meetings. Exercise or run errands at lunch, and then eat, mindfully, at your desk. Set aside a period of time to read and respond to emails. You’ll be less likely to be interrupted during tasks that require concentration. Cut out things that don’t add value to your life. Do you really need to go online again or watch television? Avoid energy suckers. Avoid things like gossiping and complaining, which take up time, and pull you into negativity.

Test Your Knowledge! Think you picked up a few healthy facts in this issue? Let’s find out! 1. In what way does yoga help manage stress? a. Shifts your focus to breathing, which distracts you from other thoughts b. Changes blood flow and body positioning c. Both a and b

2. On average, how much fiber does the American Dietetic Association recommend each day? a. 50 grams of fiber b. 14 grams of fiber per 1,000 calories consumed c. 25 grams of fiber per 1,000 calories consumed

3. Which of the following is a major risk factor of heart disease that you CANNOT control? a. Smoking tobacco b. High cholesterol c. High blood pressure d. Family history

ANSWERS 1.) C. Both a and b 2.) B. 14 grams of fiber per 1,000 calories consumed 3.) D. Family history

Brought to you by

Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor.

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

The Heart and Mind Connection The link between two vital organs Even though the brain and the

 Perspiration

heart are located far from one

 Muscle tone

another in the body, they are

When you experience these responses on a regular basis as a result of stress, you are putting your body at an increased risk of heart disease.

intrinsically connected and have a significant impact on how each other functions. The two organs communicate via the muscular walls around the heart, which are connected to the brain in the circulatory system. As the brain releases hormones telling the body what to do, receptor cells in your blood vessels pick up these messages. In addition, there are nerve endings that travel from the brain to the muscular walls of the heart. These nerves send messages to the muscle tissue to either relax or contract. Since these two organs communicate, mental health can have a dramatic effect on heart health and vice versa. Stress The mind’s response to a perceived or actual threatening situation is known as stress. The body responds to the stress by increasing:

Stress-Reducing Meditation To combat the potentially lifethreatening damage stress could have on your heart, there are several meditation techniques you can try. These techniques aim to achieve a relaxation response to reduce stress, improve the immune system and prepare the body for traumatic situations in the future. Here are three ways to meditate:  Go into a quiet environment and sit or lie down in a comfortable position. Then, focus your attention on one thing such as a word, phrase or sound. Repeat that one thing over and over again. If you find that your mind wanders, refocus back. Do this exercise for 20 minutes to escape the stressors of your life.

useful exercise. Lie down or sit in a quiet area. Focus your attention on the muscle groups in your feet and slowly move through each group until you reach your head. As you go through each muscle group, try to imagine that you are actually breathing through those organs. As you “exhale”, release the tension from the group. As an alternative, you may tighten the muscles in each group for several seconds, and then physically release the tension.  A third meditation exercise is to imagine that you are clearing your body of the toxins that you want to get rid of. For instance, visualize that you are ridding your arteries of plaque. Concentrate on releasing that energy, which will ultimately reduce the tension in your mind.

 Progressive relaxation is another

 Blood pressure

Heart Patients Need to Relax…

 Respiratory rate

Research indicates that those who already have heart problems are at an increased risk of a second heart attack if they are extremely stressed, depressed or hostile. To avoid unnecessary strain on your heart, find ways to reduce the stress in your life.

 Heart rate  Oxygen consumption  Blood flow to skeletal muscles

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

The Guide to Metabolic Syndrome Associated risk factors According to the American Heart Association (AMA), metabolic syndrome is classified as a combination of several risk factors present in an individual that significantly increase the risk of heart disease, stroke and diabetes. The Mayo Clinic states that someone with three traits of metabolic syndrome is twice as likely to have a heart attack or stroke. In addition, they may have an increased risk of developing diabetes as a result of a resistance to insulin. Those suffering from the disease present several symptoms that show the effect on their metabolism such as:  Abdominal obesity  Elevated blood pressure  Elevated levels of blood fat (triglycerides) and low levels of high-density lipoprotein (HDL or good cholesterol)  Resistance to insulin  Prothrombotic state  Proinflammatory state Risks Individuals with the following characteristics are most at risk for metabolic syndrome:  Age – Over age 60  Race – Hispanic and Asian

 Obesity – Body mass index

(BMI) over 25  History of diabetes in the family  Other diseases: Diagnosis of high blood pressure, cardiovascular disease or polycystic ovary syndrome Diagnosis According to the AMA, you have metabolic syndrome if you have at least three of the following traits at the same time:  Waist circumference over 35 inches for women and 40 inches for men  Elevated level of triglycerides  Reduced HDL  Elevated blood pressure  Elevated fasting blood sugar

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 

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of moderate-intensity exercise every day. Lose weight: Losing 5 to 10 percent of your body weight can significantly reduce insulin levels and blood pressure. Quit smoking. Eat healthily: Reduce your intake of saturated fat, trans fat and cholesterol. Consume fiber: Eat fiber-rich foods such as whole grains, beans, fruits and vegetables to lower insulin levels. See a doctor: Schedule regular doctor visits to check blood pressure, cholesterol and blood sugar levels.

Treatment Although treating multiple symptoms may seem daunting, there are many things that you can do to minimize your risk of cardiovascular disease or diabetes after a metabolic syndrome diagnosis:  Exercise: Get 30-60 minutes

Don’t Be Overwhelmed! Being diagnosed with metabolic syndrome can be scary since it combines several traits that are very dangerous to your health. However, by tackling one at a time, you can reduce your risk of heart disease and diabetes and live a healthier life.

OWEN J ROBERTS COMMUNITY AQUATICS PROGRAM, SPRING 2014 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, 6:00 – 6:30PM, 6:35 – 7:05PM Session 1** March 3rd through March 14th

** NO CLASS MARCH 7th (NINE CLASSES)

Session 2

March 17th through March 28th

(TEN CLASSES)

CODE: SLS1C1, SLS1C2

CODE: SLS2C1,SLS2C2

Times for Sessions 3 thru 6, 5:15 – 5:45PM, 5:50 – 6:20PM, 6:25 – 6:55PM Session 3

March 31st through April 11th

(TEN CLASSES)

CODE: SLS3C1, SLS3C2, SLS3C3

Session 4** April 22nd through May 2nd

CODE: SLS4C1, SLS4C2, SLS4C3 ** NO CLASS APRIL 21st CLASS STARTS TUESDAY, APRIL 22nd (NINE CLASSES)

Session 5

May 5th through May 16th

(TEN CLASSES)

CODE: SLS5C1, SLS5C2, SLS5C3

Session 6** May 27th through June 6th

CODE: SLS6C1, SLS6C2, SLS6C3 ** NO CLASS MAY 26 CLASS STARTS TUESDAY, MAY 27th (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

MAKE CHECKS PAYABLE TO “OJRSD”

AMERICAN RED CROSS LIFEGUARD CERTIFICATION COURSE: Total Course Hours: 28 hours (full course) Prerequisite: • •

CODE: ARCLC

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 19 6:30-9:00pm March 24 6:30-9:00pm March 26 6:30-9:00pm

LOCATION POOL CLASSROOM POOL

March 31 6:30-9:00pm

CLASSROOM

April 7

6:30-9:00pm

CLASSROOM

April 14 6:30-9:00pm

CLASSROOM

April 16 6:30-9:00pm April 22 6:30-9:00pm April 24 6:30-9:00pm

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: $175

MAXIMUM: 10 STUDENTS

Non-resident fee: $210

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 2:30 – 3:45PM (1 hour 15 minute class) Dates: March 31st through May 16th Monday, Wednesday, Friday (Six weeks, 17 classes) **NO CLASS APRIL 14th, APRIL 16th, APRIL 18th and APRIL 21st Session fee: $110

Non-resident fee: $132

CODE: MSHSCC1

**DISCOUNT FOR TAKING BOTH WATER POLO AND CONDITIONING CLASS **Session fee: $170

Non-resident fee: $204

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: 2:30 – 3:45PM (1 hour 15 minute class) Dates: April 1st through May 15th Tuesdays and Thursdays (Six weeks, 12 classes) ** NO CLASS APRIL 15th and APRIL 17th Session fee: $90

Non-resident fee: $108

CODE: WP001

**DISCOUNT FOR TAKING BOTH WATER POLO AND CONDITIONING CLASS **Session fee: $170

Non-resident fee: $204

CODE: MSHSCCWP1

MAKE CHECKS PAYABLE TO “OJRSD”

ELEMENTARY STROKE & TURN CLINIC (COMPETITIVE SWIMMERS ONLY): Swimmers will practice drills to improve their efficiency of the four competitive strokes. This is for the competitive swimmer only. Swimmers must have swim team experience to participate in this clinic. Times: 4:00 – 5:00PM Monday, Wednesday, Friday

Dates: March 31st through May 16th (Six weeks, 17 classes) **NO CLASS APRIL 14th, APRIL 16th, APRIL 18th and APRIL 21st 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. 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 22nd through June 12th

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

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. Both sessions are six weeks and twelve classes. Location: OJR Middle School pool Recommended age: 6 months to 3 years Time: 5:30 to 6:00PM Days: Tuesday and Thursday Dates: April 22nd through June 12th

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 24th at 7pm. May 19th is a makeup class if needed. Dates: March 24th through May 19th (Mondays)

Time: 7:00 to 9:30PM

Location: OJR Middle School pool (The first session is at Scuba Venture Inc.) Session fee: $225

Non-resident fee: $225

MAXIMUM: 10 STUDENTS

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 or age or older. Dates: Month of March & Week of April 7th

Tuesday/Thursday

Time: 7:15 to 8:15PM

Weeks of April 22nd, April 28th, May 5th, May 12th Tuesday/Thursday

Time: 7:45 to 8:45PM

Weeks of May 26th, June 2nd

Time: 7:45 to 8:45PM

Tuesday/Thursday

Closed the weeks of April 14th & May 19th, June 2nd is last week of lap swimming. Session fee: $2

Non-resident fee: $4

MORNING LAP SWIMMING (ONGOING): This is a healthy way to start your day! 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 6:30 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 (ONGOING) FRIDAY NIGHTS BEGINNING MARCH 14th: This is a healthy fun way for the whole family to enjoy the pool! 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 8:50pm 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

March 6th at 7pm Santander Arena (formerly Sovereign Center in Reading) Tickets are $33 Pre-game and Halftime performances by Re-Mix Dance Studio *Including several OJR students* Contact Kelly Loomis for tickets! KeLoomis@ojrsd.com

Employees of Owen J. Roberts School District Youâ&#x20AC;&#x2122;re invited to join Costco Receive a $20 Costco Cash Card when you join as a new Executive Member. OR, receive a $10 Costco Cash Card when you join as a new Gold Star Member. Bring this flier to the membership counter at your nearest location.

SILVERDALE NW WAA GA

303 MYHRE RD MICKLEBERRY RD

KITSAP REGIONAL MALL

SILV ERD ALE WA Y

SILVERDALE COSTCO

RIDGETOP

10000 Mickleberry Road NW Silverdale, WA 98383 OFFER EXPIRES 05/31/14 Offer is only valid when you join in person with a Costco representative. Valid only for new members for their first year of membership. Limit one Costco Cash Card offer per household. Offer is nontransferable and may not be combined with any other offer or coupon. A Gold Star Membership is $55 a year. An Executive Membership is an additional $55 upgrade fee a year. Each membership includes a free Household Card. Costco accepts cash, checks, debit/ATM cards, EBT, Costco Cash Cards, Costco Credit Cards and American Express. Awareness code: 62000

13P0401A_BS_StffrOffer.indd 1

Questions? contact: Business Development Team 610-569-4156 13P0401A_BS 4/13

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