Wildcat PRIDE
May 2018
What’s Inside LIFE Blue Cross Healthy You Welcome, Babies Live Well, Work Well The Beacon Healthy YOU Manage Fatigue Swimming Safety Vision Care
CULTURE 1st Annual Coach Dave Michael 5K Fit for Life Swim Night at Laurelwood
"Your Source for a Happy and Healthy Lifestyle."
MAY 2018
THIS EDITION FEATURES:
WALKING AS A
REWARDING
PRACTICE LISTENING MINDFULLY
FIT AND FABULOUS
FRITTATA BROUGHT TO YOU BY
POWERFUL POTASSIUM FEED THEM
BONES
TAKE A TECH BREAK
WALKING AS A
REWARDING
PRACTICE
When you think of meditation, you may picture sitting still with your eyes closed. But walking meditation — or mindful walking — is an active, rather than passive, practice that can guide you away from the autopilot method we commonly use to get around all day. Taking even a few minutes for mindful walking can better connect you to your body and environment and help clear your mind. When you’re walking, whether it’s outside, in a building, or at home, pay attention to your body and be fully aware of what is around you as you walk. And never walk distracted, meaning walking while texting or using a device.
Here are some other tips: 1. Pay attention to the lifting and falling of your feet with each step. Notice any shifting in your body from the movement of your legs. 2. Observe any sounds, smells, or colors as you walk at a natural pace. 3. Stay in the present moment, openly aware of everything around you. There is nothing that you need to do now except walk. 4. Notice the movements of your body with each step and your feet on the ground.
Source: https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to
FIT AND FABULOUS
FRITTATA 1 Tbsp olive oil ½ sweet onion, diced 1 cup spinach, chopped 1 small tomato, seeded and diced 6 eggs, beaten 3 oz part-skim mozzarella, shredded Pour oil in a non-stick pan over medium heat. Add onions, stirring occasionally, and cook until soft. Add spinach and tomato. When spinach is slightly wilted, pour in egg mixture and turn heat to low. Cover and cook until eggs are set. Sprinkle cheese over frittata and allow it to melt. Cut into wedges and serve.
FEED THEM
BONES
Engineers and architects go to great lengths to design strong, stable structures that withstand the test of time. Similarly, your bones are the structure for your body, and it’s up to you to take care of them. There are two key nutrients that work together to support strong bones, slow bone disease, and prevent fractures: calcium and vitamin D.
CALCIUM
VITAMIN D
Calcium is a mineral that, aside from keeping bones strong, is also needed by every cell to function. Nearly all — 99 percent — of the calcium in our bodies is in our bones and teeth.
Vitamin D needs to be present in the body for it to absorb calcium. You can get vitamin D in two ways:
Our cells lose precious calcium every day, and it can only be replenished by eating calcium-rich foods. When we don’t consume enough new calcium to make up for that daily loss, our bodies will naturally start to take it from our bones, leading to brittle bones, breaks, and bone loss. The best way to prevent calcium loss is to avoid consuming what depletes it, including: • Soda • Caffeine • Table salt • Diets that are protein-heavy but low in fruits and vegetables
Sun exposure. Exposing your bare skin to sunlight without sunscreen can help your body make its own vitamin D. You only need to do this twice a week for five to 30 minutes between 10 a.m. and 3 p.m. — how long depends on your skin color. While people need to protect themselves against skin cancer, the American Osteopathic Association suggests that short spurts of unprotected sunlight can be helpful in boosting vitamin D. Talk to your doctor about how much sun is safe for you to get. Supplements and food. The Vitamin D Council recommends taking a daily supplement if you can’t get enough sunlight. Only a few foods naturally contain vitamin D, including fish, seafood, egg yolks, and mushrooms, and others are fortified with vitamin D, such as milk, orange juice, and cereals (check the label to ensure they contain vitamin D).
Recommended intake for calcium and vitamin D varies by age and gender, so ask your doctor how much you need. Sources: www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/ https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
TURN ON YOUR SENSES + Take a nature hike + Watch light reflecting off water + Look at the sky and notice the shapes of the clouds
POWERFUL POTASSIUM Potassium is an electrolyte that aids proper muscle function and regulates fluids in your body. It also helps maintain normal blood pressure by offsetting too much sodium. You’ll find potassium in a wide range of foods, such as fruits, vegetables, dairy, and fish.
One element of the DASH (Dietary Approaches to Stop Hypertension) diet, for example, is good natural sources of potassium. DASH isn’t a fad diet — instead it’s a healthy eating plan that supports long-term lifestyle changes for a healthy heart.
1 medium baked potato with skin 930 MILLIGRAMS
1 cup cooked spinach 840 MILLIGRAMS
1 cup cooked broccoli 460 MILLIGRAMS
1 cup cubed cantaloupe 430 MILLIGRAMS
1 cup chopped tomatoes 430 MILLIGRAMS
1 medium banana 420 MILLIGRAMS
1 cup chopped carrots 410 MILLIGRAMS
1 cup low-fat milk
350-380 MILLIGRAMS
1 cup cooked quinoa 320 MILLIGRAMS
Sources: www.nhlbi.nih.gov/news/2018/dash-ranked-best-diet-overall-eighth-year-row-us-news-and-world-report www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/potassium
Important note: Potassium can be harmful in patients who take certain medications and for those with kidney disease or any condition that affects how the body handles potassium. Always check with your doctor before making changes to your diet.
TAKE A TECH BREAK Are you addicted to your smartphone? If notifications of texts, tweets, likes, and shares flood your brain with dopamine, then social networking may have turned into an alarming situation.
LISTENING MINDFULLY
Mindful listening means being fully present when interacting with others. Practice mindful listening and experience higher-quality conversations with others by: • Paying full attention to what the person is saying (this means putting the phone down!) • Showing interest through eye contact, nodding, and smiling • Asking questions that encourage the speaker to express his or her thoughts Frequently — and with good intentions — we respond to someone’s story by explaining our perspective, sharing our own related story, or offering advice. On the contrary, mindful listening is a skill that requires us to understand what the other feels or needs. Instead of offering advice or explaining our perspective, mindful listening is simply listening and responding with questions to help the speaker explore his or her feelings.
Answer these questions honestly to see if lack of online engagement would lead you to symptoms of withdrawal: 1. Can you put the phone away for two hours and not think about it? 2. If the phone is put away, do you feel like you’re missing something? 3. Do you hide how much you use your phone? 4. Are you using your phone as a distraction when bored or depressed? If push notifications are causing information overload or technology distractions are a welcome pleasure-center reward, weaning yourself off your devices may recharge your mind. Turn off electronics for a short period each day to help clear your head and recharge your batteries . . . figuratively speaking.
MOVE OUT OF YOUR COMFORT ZONE Moving outside of what is safe and familiar to you is essential for personal growth. Try making small changes to take you out of your everyday routine: + Taste a new, healthy food + Listen to different music + Talk to someone new + Try a new sport or activity
MONTHLY
QUIZ 1. Which is NOT a description of mindful walking?
2. How does potassium help to regulate blood pressure?
3. Which is a healthy example of moving outside your comfort zone?
A. A formal practice of going on autopilot
A. By relaxing muscles
A. Signing up for your very first race — a marathon
B. Walking while paying full attention to what is around you
B. By offsetting the effects of sodium C. By burning fat
C. Noticing the movements of your body and your feet on the ground
C. Trying beets for the first time
1. A, 2. B, 3. C
BROUGHT TO YOU BY
B. Always sitting by the same person at your weekly staff meeting
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 and life— presented by The Reschini Group
Researchers Link New Danger to E-cigarettes The use of electronic cigarettes or ecigarettes has grown exponentially in recent years—especially among young adults in the United States. The liquid used in e-cigarettes contains nicotine and other harmful chemicals, including heavy metals and carcinogens. The liquid nicotine used in e-cigarettes comes in thousands of different flavors, many of which are appealing—and harmful—to teenagers. Researchers from the University of California, San Diego found that popular fruity vape flavors appear to contain the highest levels of cancercausing materials. The study recommends that parents warn teens of the dangers associated with ecigarettes to discourage usage.
Despite CDC Recommendation, Many Adults Still Refusing Shingles Vaccine Shingles is an extremely common—and painful—viral infection, affecting 1 out of every 3 Americans at some point in their life. It’s caused by the same virus that causes chickenpox, so anyone who has had chickenpox is at risk of developing shingles. After a person recovers from chickenpox, the virus remains dormant in the body. While scientists are unsure what causes the virus to awaken at a later date, they do know that the only way to reduce the risk of getting shingles is to get vaccinated. Recommended Shingles Vaccine The CDC recommends that adults use a new vaccine called Shingrix instead of Zostavax, which had been the recommended vaccine from 2006-2017. Shingrix provides strong protection against shingles and postherpetic neuralgia (PHN), the most common shingles complication. In studies, two doses of Shingrix were found to be more than 90 percent effective at preventing shingles and PHN. Who Should Get Vaccinated? The CDC recommends that healthy adults 50 years and older get two doses of Shingrix, two to six months apart. People who have had shingles in the past, have received the Zostavax vaccine, or are unsure if they have had chickenpox should also receive the Shingrix vaccine, according to CDC recommendations. To find doctor’s offices or pharmacies near you that offer the vaccine, visit HealthMap Vaccine Finder.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2018 Zywave, Inc. All rights reserved.
Barley Pilaf
May is Food Allergy Action Month
1 Tbsp. vegetable oil 1 cup onion (chopped) ½ cup celery (chopped) ½ cup red or green bell pepper (chopped) 1 cup mushrooms (sliced) 2 cups water or chicken broth 1 tsp. low-sodium vegetable bouillon 1 cup pearl quick-cooking barley
A food allergy occurs when the body has a specific immune response to certain foods. Sometimes, the body’s response can be severe or life-threatening. Food allergies are a growing food safety and public health concern, according to the CDC. It is also estimated that between 4 and 6 percent of U.S. children are affected by some type of food allergy.
PREPARATIONS 1.
2. 3.
4.
Heat medium-sized pan over medium heat. Add vegetable oil, onion, and celery. Cook, stirring often until onion is soft. Add bell pepper, mushrooms, and pearl barley. Stir well. Add water and bouillon and stir to dissolve bouillon. Bring to a boil. Lower heat and cover pan. Cook for 50 to 60 minutes or until barley is tender and liquid is absorbed.
Makes: 8 servings Nutritional Information (per serving) Total Calories
119
Total Fat
2g
Protein
2g
Carbohydrates
24 g
Dietary Fiber
3g
Saturated Fat
0g
Sodium
11 mg
Total Sugars
1g Source: USDA
Among other things, Food Allergy Action Month was created to spread awareness about what food allergies are, how to recognize them and how to help someone who is having an allergic reaction. Common symptoms of an allergic reaction to food include the following: •
A tingling sensation in the mouth
•
Swelling of the lips, tongue, and throat
•
Itching, hives, and a rash throughout the body
•
Cramping, diarrhea, or vomiting
•
Wheezing and difficulty breathing
•
Dizziness or lightheadedness
•
Loss of consciousness
MANAGE FATIGUE AT WORK Fatigue can be linked to an underlying medical problem, psychological condition or sleep disorder.
Between hectic schedules, stress, and difficulty sleeping, many people find themselves fatigued during the workday. Fortunately, there are steps you can take to reduce your fatigue levels and stay more alert at work. Risks of Fatigue Symptoms of fatigue include moodiness, drowsiness, loss of energy, and lack of motivation and concentration. These are not ideal qualities to display at your job. Not only does fatigue make you less productive and less personable, it can also cause a serious safety risk if you work in a hazardous position. Quick Energy Boosters The following strategies can help boost your energy:
Lifestyle Changes To fight fatigue long term, incorporate these healthy changes into your life: • Eat nutritiously. Healthy food and portion sizes will help you stay energized. Don’t skip meals or overeat, and always start your day with breakfast. • Limit your caffeine to one or two drinks per day. Drink plenty of water to keep your body hydrated. • Exercise regularly. This will increase your energy levels and also help you sleep better at night. • Manage your stress to sleep better and feel less drained.
• Eat a snack that includes complex carbohydrates and protein (like an energy bar or half a peanut butter sandwich on whole wheat bread). Avoid sugar, which will make you crash later.
• Avoid smoking, it lowers your energy level.
• Get moving—a short walk can be very energizing.
• Aim for seven to eight hours per night, even if that means rearranging your schedule.
• As much as your job allows, try to vary your day when fatigue sets in.
• Create a good sleep environment (temperature, noise level, and lighting).
• Have a mini-meditation session at your desk— it can help you calm down and feel more alert.
• Try to go to bed and wake up at the same time each day, even on weekends.
• Drink a glass of water—caffeine isn’t the only thing that boosts your energy.
• Limit caffeine, alcohol, big meals, and rigorous exercise close to bedtime.
© 2013 Zywave, Inc. All rights reserved.
Improve Your Sleep Habits Fatigue is generally caused by poor quality or inadequate quantity of sleep. Try these tips:
Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group
SWIMMING SAFETY Knowing your limits in the water is important. If you swim too long, you could develop a muscle cramp or other physical condition that makes it harder for you to swim safely.
Drowning is the fifth leading cause of unintentional injury-related death in the United States. Knowing how to swim and following these safety tips will help keep you and your children safe. Explain swimming safety to children when young, and reinforce its importance regularly. Swimming Pools • Do not dive unless it’s deep enough to dive safely - it is recommended not to dive headfirst in water less than nine feet deep, and not to dive at all into water less than five feet deep. If depth is not posted, ask a lifeguard. • Always monitor children, even if lifeguards are present. • Always review and follow posted water safety rules. • Avoid swimming alone, and make sure your child uses the buddy system if swimming with friends. • Never run near a pool - slipping can be dangerous. • If you are just learning to swim, stay in an area of the pool where you can stand. • Pool toys are not designed to be safety flotation devices - keep life jackets or life rings close at hand. Lakes and Ponds • Wear water shoes to protect your feet from jagged rocks, broken bottles, trash, etc.
• Be careful of weeds, which can trap your feet. If you do get tangled, slowly pull and shake your arms and legs to get loose. • Stay away from boats, jet skis and other motorized water vehicles. • Be cautious and inch unexpected drop-offs.
out
to
avoid
Oceans • Pay attention to water conditions and wave strength. If it seems unsafe, don’t go in the water. • Strong currents can carry swimmers away from shore quickly. If you get caught in a current, swim parallel to the shoreline until the water stops pulling you, and then swim straight back to shore. If you cannot safely make it back, tread water and call or signal somebody for assistance. • Watch out for jellyfish. If you get stung, find a lifeguard immediately to seek treatment, or call 911 if you have a severe reaction. • Never swim alone or at night. • Always swim in an area that is easily visible to others. • Wear water shoes to protect your feet from jagged rocks, broken bottles, trash, etc. • Do not swim extremely far out. • Avoid swimming close to piers and boats; if a big wave comes, you could get thrown into something and injured.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2009, 2011-2012, 2014 Zywave, Inc. All rights reserved.
The Beacon Wellness Edition - May 2018 Seasonal Allergies—Common Seasonal Allergy Triggers If you sneeze and cough, or your nose and eyes itch and are runny during certain times of the year, you may have seasonal allergies. Mold and pollen from trees, grass, and weeds are the most common triggers of seasonal allergies. In many areas of the United States, spring allergies begin in February and last until the early summer. Tree pollination begins earliest in the year followed by grass pollination later in the spring and summer and ragweed in the late summer and fall. Mild winter temperatures can cause plants to pollinate early. A rainy spring can also promote rapid plant growth and lead to an increase in mold, causing symptoms to last well into the fall. While the timing and severity of an allergy season vary across the country, the following climate factors also can influence how bad your symptoms might be: •
Tree, grass, and ragweed pollens thrive during cool nights and warm days.
•
Molds grow quickly in heat and high humidity.
•
Pollen levels tend to peak in the morning hours.
•
On a day with no wind, airborne allergens are grounded.
•
When the day is windy and warm, pollen counts surge.
Seasonal Allergy Management and Treatment Know your triggers. You may think you know that pollen is causing your suffering, but other substances may be involved as well. More than two-thirds of spring allergy sufferers actually have year-round symptoms. An allergist can help you find the source of your suffering and stop it, not just treat the symptoms. Work with your allergist to devise strategies to avoid your triggers: •
Monitor pollen and mold counts. Weather reports in newspapers and on radio and television often include this information during allergy seasons.
•
Keep windows and doors shut at home and in your car during allergy season.
•
To avoid pollen, know which pollens you are sensitive to and then check pollen counts. In spring and summer, during tree and grass pollen season, levels are highest in the evening. In late summer and early fall, during ragweed pollen season, levels are highest in the morning. Take a shower, wash your hair, and change your clothes after you’ve been working or playing outdoors.
• •
Wear a NIOSH-rated 95 filter mask when mowing the lawn or doing other chores outdoors, and take appropriate medication beforehand. Your allergist may also recommend one or more medications to control symptoms. Some of the most widely recommended drugs are available without a prescription (over the counter); others, including some nose drops, require a prescription. Seasonally Related Triggers While the term “seasonal allergies” generally refers to grass, pollen, and mold, there is a different group of triggers that are closely tied to particular seasons. Among them are: •
Smoke (campfires in summer, fireplaces in winter)
•
Insect bites and stings (usually in spring and summer)
•
Chlorine in indoor and outdoor swimming pools
Source: American College of Allergy, Asthma, & Immunology (www.acaai.org)
Recipe of the Month - Baked Honey Mustard Chicken Ingredients • • • • • •
6 skinless, boneless chicken breast halves 1/2 cup honey 1/2 cup prepared mustard 1 tsp dried basil 1 tsp paprika 1/2 tsp dried parsley
App of the Month - Innit Innit is your Culinary GPS for everyday eating. Make everyday cooking less complicated, stressful, and time consuming. You can personalized meal recommendations based on diet, allergies, and dislikes for you and your family. You also have options to customize meals based on what you have in your fridge and/or create a smart shopping lists for future meals. This app is available for free on iPhone and Android devices.
Nutrition (per serving) Makes 4 servings • Calories - 232 kcal • Fat - 3.7 g • Carbs - 24.8 g • Protein - 25.6 g • Cholesterol - 67 mg • Sodium - 296 mg
Directions 1. Preheat oven to 350 degrees F (175 degrees C). 2. Sprinkle chicken breasts with salt and pepper to taste, and place in a lightly greased 9x13 inch baking dish. In a small bowl, combine the honey, mustard, basil, paprika, and parsley. Mix well. Pour 1/2 of this mixture over the chicken, and brush to cover. 3. Bake for 30 minutes. Turn chicken pieces over and brush with the remaining 1/2 of the honey mustard mixture. Bake for an additional 10 to 15 minutes, or until chicken is no longer pink and juices run clear. Let cool 10 minutes before serving.
NAVIGATING YOUR SUCCESS
Healthy Fun in the Sun on Your Next Trip
Water & Nutrition
Don’t forget to pack smart and protect yourself from the sun while traveling! Using sun protection can prevent sunburn during your vacation and protect you against skin cancer later. Nearly 5 million people are treated for skin cancer each year in the United States. Skin cancer can be serious, expensive, and sometimes even deadly. Fortunately, you can use simple strategies to keep yourself and your family safe from the sun.
Getting enough water every day is important for your health. Healthy people meet their fluid needs by drinking when thirsty and drinking with meals. Most of your fluid needs are met through the water and beverages you drink. However, you can get some fluids through the foods that you eat. For example, broth soups and foods with high water content such as celery, tomatoes, or melons can contribute to fluid intake.
Why is sun protection important for your travel plans? Travelers spending time outdoors are exposed to the sun’s harmful ultraviolet (UV) rays, even on cloudy days. They are at increased risk when traveling near the equator, at high altitudes, or during summer months (December–March in the Southern Hemisphere). Reflection from the snow, sand, and water increases exposure, so consider sun safety during outdoor activities such as spending time at the beach, swimming, sailing, or other water activities.
Water helps your body:
What can travelers do? Enjoy safe travels and choose sun protection strategies that work. Pack sun protection and bring: • Clothing to protect your skin, such as long-sleeved shirts and pants. •
A hat with a wide brim to shade the face, head, ears, and neck.
• Sunglasses that block both UVA and UVB rays. Protect yourself from the sun on your trip: •
• •
Seek shade, especially during midday hours (10 am to 4 pm). Try using an umbrella, cabana, or a tree for shade.
•
Keep your temperature normal
•
Lubricate and cushion joints
• Protect your spinal cord and other sensitive tissues Get rid of wastes through urination, perspiration, and bowel movements Your body needs more water when you are: •
In hot climates
•
More physically active
•
Running a fever
•
Having diarrhea or vomiting
Not getting enough water? These tips may help: • Carry a water bottle for easy access when you are at work of running errands. •
Freeze some freezer safe water bottles. Take one with you for ice-cold water all day long.
•
Choose water instead of sugar-sweetened beverages. This can also help with weight management. Substituting water for one 20-ounce sugar sweetened soda will save you about 240 calories. For example, during the school day students should have access to drinking water, giving them a healthy alternative to sugar-sweetened beverages.
Apply broad-spectrum sunscreen with SPF 15 or higher at least 15 minutes before sun exposure. Reapply sunscreen at least every 2 hours and after swimming, sweating, or toweling off.
•
If using insect repellent, apply sunscreen first, let it dry, and apply insect repellent on top of it.
•
Avoid tanning beds or sunbathing. Getting a “base tan” before your trip damages your skin and provides minimal protection against burning during your trip. Remember tanned skin is damaged skin!
•
Choose water when eating out. Generally, you will save money and reduce calories. Add a wedge of lime or lemon to your water. This can help improve the taste and help you drink more water than you usually do. Source: Center for Disease Control and Prevention (www.cdc.gov)
Use these tips to enjoy safe fun in the sun while you travel! Source: Center for Disease Control and Prevention (www.cdc.gov)
Additional Resources Do you have a question or concern? If there is a topic you would like us to cover in an upcoming newsletter, please contact us at beacon@reschini.com with “Newsletter” in the subject line, along with a detailed description of a topic or question you would like to be addressed.
• • •
American College of Allergy, Asthma, & Immunology (www.acaai.org) American Lung Association (www.lung.org) Center for Disease Control and Prevention (www.cdc.gov)
www.reschini.com
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
UV rays radiate directly from the sun, but they are also reflected from the ground, from water, snow, sand and other bright surfaces.
VISION CARE: UV PROTECTION The sun releases energy, called radiation, in various forms: in the sunlight you see, the heat you feel, and the invisible ultraviolet (UV) rays that cause you to get sunburned. UV rays from the sun can also damage your eyes and hurt your vision. Dangers of UV Rays There are two types of UV radiation: UVA rays and UVB rays. UVB rays are more likely to cause sunburn, but UVA rays penetrate deeper. Exposure to either can damage your eyes. Longterm exposure to UV rays can result in eye problems that may lead to vision loss from conditions like cataracts or macular degeneration. Other dangers include skin cancer (around the eyelids) and corneal sunburn. Long hours at the beach or ski slope without proper eye protection can cause corneal sunburn, which can be very painful and may cause temporary vision loss. Exposure Risk Factors Everyone is at risk for eye damage from UV radiation. The risk of sun-related eye problems, however, is higher for people who:
Proper Eye Protection Adequately protecting your eyes from the sun, and other elements like wind or water, is crucial to maintaining your vision and eye health. • Use everyday eyewear that absorbs UV rays. All types of eyewear, including prescription and nonprescription glasses, contact lenses, and lens implants, should absorb UVA and UVB rays. For UV protection in everyday eyewear, there are several options like UV-blocking lens materials, coatings, and photochromic lenses. • Select the right sunglasses. Sunglasses help in two important ways: they filter light, and they protect the eyes from damaging UV rays. Look for labels that state they block 99-100 percent of UVA and UVB rays. They should also reduce glare, protect your entire eye area, be comfortable to wear, and don’t distort color. Be aware that if you are at the beach or on the ski slope, you should wear sunglasses with a darker tint to block more light. Your risk of eye damage from the sun is greater because of reflection off the water and snow.
• Spend long hours in the sun • Have had cataract surgery or have certain retina disorders • Are on certain medications, such as tetracycline, sulfa drugs, birth control pills, diuretics, and tranquilizers that increase the eye's sensitivity to light.
• Wear a brimmed hat or cap. A wide-brimmed hat or cap will block about half of UV rays, and also limit UV rays that hit the eyes from above or around glasses.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2008, 2010, 2014 Zywave, Inc. All rights reserved.
Come out & RUN on June 2nd to SUPPORT OJR XC/Track Teams!
1st Annual Coach David Michael 5K & Kids/Family 1-mile Fun Run/Walk
Coach Michael has served the OJR community for over 42 years!
Proceeds from the 1st race & additional donations will cover costs for signage to name the track after Coach Michael & further support OJR Cross-Country & Track Programs. Course Description: Fun 5K through the Owen J. Roberts High School Campus finishing in Wildcat Stadium. For families there will be a 1-‐mile fun run/walk on the OJR Track (4 loops).
All advanced registrations (by May 20th) will receive a T-‐shirt (late reg will not be guaranteed a T-‐shirt)
Prizes for top Male & Female 5K Runners in different age categories Schedule* Rain or Shine Registration—8:00-‐8:30 1Mile -‐ 8:45 (PLEASE arrive by 8:15 even if pre-‐registered) 5K Run & Walk-‐Immediately following 1-‐Mile Awards immediately following races
Pricing 5K Run/Walk $25 before May 19, 2018, ($30 on day of run*) 1Mile -‐ Run/Walk-‐$10 before May19th, ($15 on day of run*) (* Shirt not guaranteed if registered after May 19h)
Register by mail (or online for free via OJR Community Bulletin Board or FB event page: Coach Dave Michael):
Mail to this form & payment to: OJR High School, Attn: Tim Marcoe, 901 Ridge Rd, Pottstown, PA 19465 Checks payable to ”RAA”
"-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐-‐ Annual David Michael 5K Registration Form
Name: _________________________ Phone: _______________________ Gender: M F Age: ________ Street Address: ______________________________
Circle T-‐Shirt Size:
Adult: S M L XL XXL
Event: 5K Run ($25 before 5/19)
City: ______________ State: _____ Zip Code: _________
Youth: S M L
1 Mile Fun Walk/Run($10 before5/19) Just Donating: $______ (indicate amount)
Business Sponsorship: _______________________________ Amount: ______________
(TYPE BUSINESS NAME)
($35 for s mall font & $50 large font to a ppear on T-‐s hirt)
Waiver:
In consideration of your acceptance of this entry and participation in the “David Michael 5k Run/Walk", I, _________________________________________ (hereinafter referred to as “participant) provide the following indemnification to the Owen J. Roberts School District (hereinafter referred to as “the District”) with regard to the “David Michael 5k Run/Walk", at the District’s Wildcat Stadium on Sunday, May 6th. On behalf of myself, my heirs, executors, administrators, successors and assigned and to the fullest extent permitted by law, I hereby waive and release all rights and claims for damages which I may have against the District, its School Directors, Administration and its employees, all sponsors, South Coventry Township, or anyone connected with the event and agrees to defend, indemnify and hold harmless from and against any and all claims, suits, judgments, and demands whatsoever, including without limitation, costs, litigation expenses, counsel fees and liabilities with respect to injury, illness to or death of, which I may suffer as a result of taking part in this event. I have been warned that I must be in good health to participate in this event. Also, none of the above is responsible for neither the loss of personal items nor any other form of aggravation in connection with this event. I grant my permission to use my name or any audio or visual recording for any lawful purpose. IN WITNESS WHEREOF, and intended to be legally bound thereby, the participant has entered their duly authorized signature below on the date set forth below. I have read and understand the above waiver: ________________________________________ Signature of Participant
__________
__________________________________
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Date
Signature of Parent or Guardian (if under 18)
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FREE Owen J. Roberts Wellness Event
FAMILY SWIM Thursday, May 31, 3:00—close (raindate June 5) Laurelwood Swim Club 801 Union Avenue, Pottstown, PA
Snack Bar Open Feel free to pack a picnic! Open to all Owen J. families! Goodies and Fun!
Sponsored by Laurelwood Swim Club