Wildcat PRIDE
November 2014
What’s Inside LIFE
Welcome Babies Healthy You! Live Well, Work Well Fight Cancer with Food Public Health—Staph Infections
CULTURE
Fall Photo Album AT&T Discount Area Events and Offers
Don’t miss the 56th Annual Thanksgiving Day Football Game OJR vs. Pottstown Thursday, November 27 at 10:00 a.m. Henry J. Bernat Field at Wildcat Stadium
Another baby for the NORCO family!!!! Sawyer Brian Kulp was born with a FULL head of hair on November 11, 2014 at 6:03 pm Weighing 7 1/2 pounds and stretching 20 inches long Aly and Sawyer are both doing great!!! :)
Andy Klick shared that his family welcomed Corey Andrew Klick born November 5 at 11 p.m. Corey weighed in at 6 pounds 9 ounces and measured 19.5 inches long.
November 2014
THIS EDITION FEATURES:
Exercise Trends — Are They Worth It?
Foods that Cause and Fight Inflammation Pumpkins: Not Just for Carving Caregivers:
Don’t Forget to Take Care of Yourself
The Power of Journaling Brought to you by
Exercise Trends— Are They Worth It?
Fitness trends come and go, but only a precious few have staying power. Here are some fitness trends from 2014 that are sticking around:
High-Intensity Interval Training (HIIT) What is it? Short bursts of high-intensity training with a short period of rest. One example is alternating running as fast you can for one minute, then walking for three minutes over a 15-minute period. Is it worth trying? The upside is that HIIT elevates your metabolic rate post-exercise so you continue burning fat and calories after you’ve finished your workout. However, experts warn that HIIT could cause musculoskeletal injuries and cardiac issues.
Body Weight Training What is it? Using your own body weight — think pushups, pull-ups, and lunges. Is it worth trying? Not only is body weight training cost-effective and convenient, it also incorporates cardio and weight training, increases flexibility, and burns fat fast.
Yoga What is it? A series of poses that incorporate the mind and body for overall wellness. Is it worth trying? Yoga can improve health and flexibility while relieving pain. There’s a reason yoga remains a top fitness trend year after year! If you sit at a desk all day, yoga poses can help to alleviate back and neck pain while toning muscles. This year, anti-gravity (or aerial) yoga, where you hang suspended in the air, is the big trend.
Foods that Cause and Fight Inflammation If inflammation is the body’s attempt to protect and repair itself, why eat antiinflammatory foods? Sending immune cells and key nutrients to a small cut that needs to heal via increased blood flow is a healthy response to an injury or infection. However, inflammation can become dangerous when the immune response isn’t shut off. According to the Mayo Clinic, a constant state of inflammation can cause damage leading to arthritis, cardiovascular disease, and even cancer, among other health concerns.1 Chronic inflammation can be caused by stress, lack of exercise, being overweight, and even by the food we eat. Foods that are high in sugar and saturated fats can cause over-activity in the immune system. The following chart shows a few of the foods that cause and fight inflammation.
Foods that CAUSE inflammation Foods that FIGHT inflammation TRANS FATS – Linked to an inflammatory response with the heart. Look at the label and leave processed foods with hydrogenated or partially hydrogenated oils on the shelf.
BROCCOLI – Experts say broccoli helps the body cleanse itself of cancer-causing compounds and inflammationfighting flavonoids.
TOO MUCH SUGAR – The body is designed to handle only small amounts of sugar.
EXTRA VIRGIN OLIVE OIL – Inhibits inflammation in a way that is similar to ibuprofen.
WHITE BREADS AND STARCHES – Refined white breads and starches can irritate our bodies.
TEA – White, oolong, and green teas are all full of antioxidant compounds that reduce inflammation.
OMEGA-6 OILS – Corn, safflower, peanut, and soybean oil. Often found in margarine, mayonnaise, and processed foods.
OMEGA-3 FATTY ACIDS – Foods like oily fish, such as sardines or tuna, and walnuts, contain inflammationreducing substances.
DEEP FRIED FOODS – Associated with chronic inflammation and oxidative stress.
GRAPES – The skins contain resveratrol, which inhibits inflammation and adds fiber.
SATURATED FATS – From animal products like processed meats and dairy.
RED WINE AND DARK CHOCOLATE – In moderation.
Bauer, B. Buzzed on inflammation. Mayo Clinic Health Letter Online Edition. Available at: http:// healthletter.mayoclinic.com/editorial/editorial.cfm/i/163/t/Buzzed%20on%20inflammation/. Accessed October 13, 2014.
1
Pumpkins: Not Just for Carving Every year it is estimated that more than 28 million pumpkins are carved into jack-olanterns for Halloween. The vast majority of people who carve pumpkins throw away the pulp and the seeds. What they may not know is that pumpkins are a superfood. These gourds are one of the most nutritious fruits. (Really! Pumpkins are a fruit!) Their bright orange color is a clue that they are full of beta-carotene that the body converts to vitamin A for eye health, immune system boosting, and heart disease prevention. Get scooping! Pumpkin seeds are a treasure. They are delicious to munch, either roasted or sprinkled on salads. Benefits include lowering the risk of bladder stones, helping to prevent depression, and helping to reduce cholesterol.
Click here to search an extensive list of delicious pumpkin recipes.
Uncanny! Canned pumpkin is packed with vitamins A, C, and K, as well as fiber. It’s easy to use and makes almost anything even more delicious. Try adding canned pumpkin to smoothies, soups, oatmeal, pancakes, and baked goods, or add some cinnamon and spread it on toast. You can even add it to dog food to soothe your pet’s upset tummy.
Recipe of the Month: Pumpkin-y Baked Pasta Ingredients: 15 oz. can of pure pumpkin
1 onion chopped
1 cup part-skim ricotta cheese
2 cloves minced garlic
½ cup low-fat milk
2 cups sliced zucchini
½ cup shredded parmesan cheese
1 tsp dried sage
12 oz. uncooked whole wheat pasta (penne works great)
½ tsp dried thyme
2 tsp olive oil Instructions: Preheat oven to 400 degrees. Cook pasta in large pot according to directions. In a large skillet, sauté onions and garlic in olive oil until softened, stir in zucchini and herbs, and sauté for 4 – 5 minutes. Stir in canned pumpkin, milk, and ricotta cheese. Add drained pasta into skillet and mix well. Spoon into a baking dish and sprinkle Parmesan cheese on top. Bake for 15 minutes.
Caregivers:
Don’t Forget to Take Care of Yourself Caring for a child or elderly parent is rewarding, but it can take a toll on your personal health. It’s important to care for yourself as well. Here are a few tips to decrease stress and improve your well-being: • J oin a support group and seek resources. Organizations such as the Red Cross offer caregiver training and important resources for family caregivers. You can also find guidance for all stages of caregiving at www.caregiver.org. • A sk for help. Guilt and the need to be in control sometimes make us decline offers of assistance. However, try to make a habit of accepting help when it is offered and asking for help when you need it. Sometimes having someone else take care of small tasks, such as picking up medications or groceries, can alleviate a lot of stress. • S et aside some “me” time. It’s important to stay connected to friends and other family members. Be sure to set aside at least one day a week to spend with friends and family. Getting out of the house will help to relieve stress and increase feelings of connectedness. • S et up respite care. Whether you care for a child or an adult, there are options for respite care. For children there are babysitters, day care, and more. For elders, there are adult day care centers, in-home nurses, and other options. Although you may feel uncomfortable leaving the cared-for in the hands of another, it’s an important step. Visit www.eldercare.gov to locate an adult day care center.
The Power of Journaling The idea of journaling or keeping a diary may remind you of middle school — sketching, scribbling hearts, and rambling about your deepest secrets. But, there could be something to journaling besides fights with mom or middle-school drama.
Quick tip: Try journaling to help manage stress, understand emotions, and make decisions and changes in your life. The key is to write regularly, every day if possible. Here are a few questions to use as thought-starters: • D id I feel anxious, frustrated, or angry today? • Did I have a positive or negative interaction with a person today? • Did someone make me smile or laugh today? • Is there a decision I am trying to make?
Scientific evidence shows that journaling stimulates both sides of the brain and allows us to use our brainpower in positive ways. In fact, journaling is great for: Stress relief. Writing down daily frustrations provides a safe place to express feelings. Self-esteem. Writing consistently can help you recognize patterns in your life. If one person keeps coming up in a negative way, you may realize this person is toxic and may seek out relationships that make you happier. On the other hand, if you write about the great things that happen, it can remind you of your positive qualities. Creativity. Because journaling requires use of the right side of the brain, creativity is spiked! But journaling can also be great for the left, more analytical side — helping to marry the two sides and solve problems more effectively. How to start: Set aside 15 – 20 minutes a day to journal. Morning can be a great time to get the creative juices flowing and set your intentions for the day, but any time will work! Remember, there are no rules. This is your time to be totally free with your thoughts.
Smoking:
Isn’t It About Time to Quit? Bad habits are hard to break. That’s why people get hooked! If breaking bad habits were as easy as just saying no, nobody would smoke, take drugs, or overindulge. Sometimes, what you need is an extra reason to make that extra effort. November is a month to be thankful — for health, family, friends, and everything good in your life. Why not try letting the blessings life has to offer inspire you in breaking the smoking habit? The Great American Smokeout is November 20, 2014, or the third Thursday of November each year. The American Cancer Society encourages tobacco users to make a plan in advance to quit by that day. Whether it’s you or someone you care about who needs to quit, realize that quitting is hard, but you can increase your chances of success with help.
Visit www.smokefree.gov for free resources and support that can help you quit for good.
Monthly Quiz:
How much did you learn in this month’s issue? 1. Which of the following is a good example of a food that fights inflammation? a. Sugar b. Tea c. Onion rings d. Tacos
2. What superfood is sold every fall and likely thrown away without being eaten? a. Apples b. Oranges c. Pumpkins d. Sweet potatoes
3. Choose the answer that best finishes the following sentence. Journaling helps to: a. Relieve stress b. Plan dinner c. Make friends
ANSWERS 1.) b
2.) c
3.) a
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
A Healthier Thanksgiving Thanksgiving meals usually include an abundance of unhealthy food options, making it easy to stray from proper nutrition until the start of the new year. But if you opt for a healthy Thanksgiving meal instead, it doesn’t mean it can’t also be enjoyable. With a few changes, you can make your “Turkey Day” an extension of your yearround commitment to good health. Begin with the elephant in the room: food. You can probably stand to forgo a luxury or two come turkey time. But don’t worry; you can still enjoy a delicious meal with the added bonus of feeling much better afterward. Plus, Thanksgiving is just the start of the holiday season, so there will be a lot of large meals to come.
Provided by:
Ebola is not a respiratory disease like the flu, so it is not transmitted through the air.
Start by having breakfast. While many Americans make it a habit to wait to eat until the holiday meal is set out, eating a small meal in the morning can give you more control over your appetite, allowing you to be more selective in your food and beverage choices later on. Keep in mind that you can always have leftovers the next day. When moving on to Thanksgiving’s centerpiece—the turkey—be sure to go skinless. Just 1 ounce of turkey skin contains 80 calories and 2 grams of fat. Also, be sure to use fat-free chicken broth to baste the turkey and to make the gravy. Next, turn your attention to the side dishes. Substituting skim milk or half-and-half for whole milk and cream in recipes is an obvious choice, as is omitting bacon and cheese from
any casseroles, but how about complementing these sides or ignoring them altogether in favor of steamed or roasted vegetables and cornbread? If you must have a holiday favorite, make sure it is just that, and not something you consume regularly during the year. And be sure to police your portions, since there are definite consequences to having too much of a good thing. Once you’ve made smarter choices regarding your turkey and your side dishes, you may be wondering if there is anything else you can do. There is! Take a walk early in the day and then again after dinner. It is a wonderful way for families to get some physical activity and to enjoy the holiday together. For those who have the day off after Thanksgiving, plan an additional workout. You will feel like your old self in no time, ready to manage your diet and exercise regimen right away, instead of waiting until Jan. 1.
Ebola Outbreak Reaches U.S. The recent deadly outbreak of Ebola in West Africa—the worst in history—has seized the world’s attention, along with news that the virus has shown up in the United States. Ebola is an acute viral illness characterized by the sudden onset of fever, debilitating weakness, muscle pain, headache and sore throat. People often confuse the illness’ early symptoms with cold or flu symptoms. Ebola is not a respiratory disease like the flu, so it is not transmitted through the air or through contaminated food or water. Ebola can only spread to other humans via contact with their bodily fluids, including saliva, sweat, blood and vomit, so people can only get Ebola from touching the bodily fluids of a person or animal that is sick with or has died from Ebola, or from exposure to contaminated objects, such as needles. Though the Ebola outbreak has shown up in America, health officials have stressed repeatedly that the general public is at very low risk for contracting the virus, and they are instructing health workers on the proper precautions to take if they are called upon to treat an infected patient.
Can You Really Boost Your Immunity? As cold and flu season rolls around, there are a bevy of products you can turn to that purport to help boost your immunity. But how well do they actually work? Since the function of the immune system is to react to challenges and develop new defenses, it can be improved. Every time you catch a cold or get vaccinated, your immune system builds a new army of killer T-cells, ready to fight off a future recurrence of the same pathogen. But there is no nutritional supplement, superfood, or mind, body or spirit technique that will do this for you. Harvard Medical School has stated, “The concept of boosting immunity actually makes little sense scientifically. In fact, boosting the number of cells in your body—immune cells or others—is not necessarily a good thing,” and can lead to autoimmune disease in the case of your immune system.
Sweet Potato Casserole
So while you can’t supercharge your immune system, you can take precautions to prevent getting sick. These include practicing good hygiene (like regular hand-washing), getting vaccinated (including flu shots), practicing food safety, being knowledgeable and vigilant when traveling to foreign countries, drinking clean water and practicing safe sex.
Skip the marshmallows this year. This five-ingredient sweet potato casserole is low in fat and rich in flavor, and makes for a perfect side to complement your Thanksgiving meal.
Lower Winter Fuel Costs
•
2 tbsp. low-fat milk
•
1½ tsp. brown sugar
•
1 tsp. ground cinnamon
•
¼ cup quick cooking oats, dry
•
1 can low-sodium sweet potatoes, drained and chopped
Preheat oven to 350° F. In a small bowl, combine milk, brown sugar, cinnamon and oatmeal. Mix well and set aside. In a medium-sized baking pan, add the sweet potatoes so they cover the bottom of the pan. Add the oatmeal mixture on top of the sweet potatoes. Bake for 20 minutes. Serve hot, or refrigerate and serve cold.
Budgeting money for the holidays is always important, but many people often forget about the increased energy costs associated with winter until they get hit with the bill. Use the following recommendations from the Department of Energy to keep your costs in check this year. Cover drafty windows with heavy-duty, clear plastic sheets, or tape clear plastic film to the inside of your window frames.
Yield: 6 servings. Each serving provides 94 calories, 0.5g of fat, 0g saturated fat, 0mg of cholesterol, 30mg of sodium, 5g of sugar and 3g of fiber.
•
Seal the air leaks around utility cut-throughs for pipes, in gaps around recessed lights in insulated ceilings and in unfinished spaces behind cupboards and closets.
Source: USDA
•
Maintain a regular service schedule for your heating systems. Replace filters once a month or as needed.
•
Set your thermostat as low as is comfortable. Turning it back 10 degrees at night or before leaving your home can save around 10 percent of your heating bills.
•
Finally, use LED holiday light strings to save on the price of seasonal decorations.
© 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
Spices such as ginger and cumin are powerful cancer fighters.
FIGHT CANCER WITH
Red grapes contain resveratrol, which is thought to prevent cell damage.
FOOD
Green tea is rich in flavonoids, which slow or prevent the development of colon, liver, breast and prostate cancer cells.
A healthy lifestyle supports disease prevention, and adding the following body-strengthening foods into your diet can really go the extra mile.
Soy contains isoflavones that protect against bladder, cervix, lung and stomach cancer. Soy is also comprised of compounds that are similar to the body’s natural hormones, which may guard against breast and prostate cancer development.
Beans contain phytochemicals, which have been shown to prevent or slow genetic cell damage. Their high fiber content has been connected with a lower risk of digestive cancers. Berries contain ellagic acid (most common in strawberries and raspberries) and anthocyansides (most common in blueberries). Ellagic acid helps prevent skin, bladder, lung and breast cancer by acting as an antioxidant and by slowing the reproduction of cancer cells.
Tomatoes are rich in Lycopene, which has been shown to fight prostate cancer, especially when consumed as tomato sauce, paste or juice. Lycopene may also protect against breast, lung, stomach and pancreatic cancer. Whole grains contain fiber, antioxidants and phytoestrogen compounds, beneficial in decreasing the risk of developing most types of cancer.
Cruciferous vegetables such as broccoli, cauliflower, cabbage and kale are rich in a variety of compounds linked to slowing cancer growth and development, especially lung, stomach, colorectal, prostate and bladder cancer. Dark, leafy green vegetables including romaine lettuce, mustard greens, chicory and Swiss chard contain carotenoids, a form of antioxidant that removes cancer-promoting free radicals from the body. These veggies are also rich in folate, which has been shown to reduce the risk of lung and breast cancer. Flaxseed—eaten in the form of oil and meal—is believed to reduce the risk of breast, skin and lung cancer because of the presence of phytoestrogens. Garlic, Onions, Scallions, Leeks and Chives contain compounds that are believed to slow tumor growth, especially in skin, colon and lung cancer.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2008, 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
Many staph PUBLIC HEALTH: infections do not respond STAPH INFECTIONS to penicillin According to the Centers for Disease Control and or other Prevention (CDC), staphylococcus aureus, or staph, are bacteria healthy people can carry on the skin or in related the nose that can cause common skin infections. Most of these infections are not life-threatening. However, antibiotics if an infection becomes too severe and goes untreated, like most it can lead to serious and even deadly consequences. other How Is the Disease Contracted? Staph infections are contracted through skin-to-skin infections. contact when the infected part of the body is touched. They can also spread from person to person when sharing bed linens, towels, clothing or other items with an infected person. What Are the Symptoms? The most common symptoms include: • Tiny, white-headed pimples encompassed by red skin appearing on the base of hair follicles. o
Usually occurs on the body where people shave or where skin is irritated from rubbing
• Swollen, red, painful lumps in the skin known as boils o
Usually caused by an infected hair follicle
• Red bumps that turn into small blisters or pimples and eventually develop a honey-colored crust o
Generally affects young children
• Redness, warmth and swelling under the skin accompanied by feeling feverish
How Are Staph Infections Treated? Since staph infections are often painful, uncomfortable and unsightly, it’s best to treat them immediately once they appear. To do so: • Soak the infected skin in warm water or apply a moist washcloth, hot water bottle or heating pad to the area for 20 minutes three or four times a day. • Take a pain reliever such as acetaminophen or ibuprofen. • Place a warm compress over a closed eye three or four times a day to relieve a stye. • Avoid shaving if the infection occurs where you normally shave. o
If you must shave, use a disposable razor and throw it away after each use.
If the infection does not go away after several days of trying a home remedy or it becomes increasingly more painful or you develop a fever, seek professional medical attention. How Are Staph Infections Prevented? The best way to protect against a staph infection is to practice good hygiene by washing your hands regularly and bathing daily. Also, keep injuries such as cuts, rashes and scrapes clean and covered to prevent infection. Also, if you or someone you know has a staph infection, do not share towels, sheets, sporting equipment or clothing with them until the infection is fully treated. If you develop a staph infection, avoid touching the infected skin to prevent spreading it to other parts of the body. Also, launder any towels that come in contact with the infection in hot water before using them again.
o Red, painful infection in the eyelid known as a stye
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.
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 school’s office, or contact Kathy Soeder at KSoeder@ojrsd.com
FYI December 15, 2014 Time: 12:00 PM
Senior Citizen Holiday Tea and Concert December 15, 2014 Please join us for a beautiful concert given by the Owen J. Roberts Music Department. Concert will be followed by dessert, coffee and tea provided by the Anchor Club. Hospitality provided by the Wildcat Ambassadors
Concert will be held in the High School Auditorium. Catered Holiday Tea will be held in the cafeteria.
In case of inclement weather the event will be held on December 16,2014
PLEASE RSVP by December 5, 2014 Sheila McIntyre Phone: 610-469-5663 Email: smcintyre@ojrsd.com
Take an extra
15
%
Boscov’s
Off lowest
*
sale prices.
November 23 – November 26, 2014
Our unique Business-to-Business savings pass may be used to purchase gifts for friends and family or even merchandise for you.
Use this savings pass and take advantage of Boscov’s FREE giftwrap and lay-a-way program! *See reverse for details.
Four-Day Holiday Savings Pass
Don’t miss this
Four-Day Holiday Savings Pass Take an extra
15 Boscov’s
%
15% Off Co-Worker: Scan after each eligible item
* Off lowest sale prices.
Online Code: B2B2014
Misses’, Petites’, Women’s, Juniors’ and Girls’ Apparel • Intimate Apparel • Shoes • Handbags • Ladies’ Accessories • Men’s, Young Men’s and Boys’ Apparel • Infants’ and Toddlers’ Apparel • Jewelry and Watches • Luggage • Housewares • Gifts • Domestics • Curtains and Draperies • Furniture and Recliners • Mattresses • Candy
10
% Off
*
Cosmetics and Fragrances Small Appliances • Toys Vacuums • Grills
10% Off Co-Worker: Scan after each eligible item
Online Code: B2B2014
* Business-to-Business savings pass cannot be combined with any other certificate, offer or discount. Not eligible for exchanges or refunds. Discount cannot be used on the following items: Motherhood, Gift Cards, Rugs America, Hair Center, Travel, Greenery Restaurants, Optical and Hearing and on the following mattress brands: iComfort by Serta, Hybrid and Optimum by Sealy, Comforpedic from Beautyrest and Tempur-Pedic. Savings pass must be presented for discount and may be used over and over again.
You’re Invited!
h
o
o
v
e
s
and Sunday, December 7th 12:00 - 4:00 p.m. Come and meet our horses! Admission is FREE! Have your Christmas picture taken with your favorite horse! Learn more about our Camps and Lesson Program! Find out how you can have your Birthday Party at the farm!!! Hot Chocolate and Christmas Cookies will be provided. Jackie’s Coventry Forge Farm 3551 Coventryville Road Pottstown, PA 19465 267-575-2049
Visit us at www.jackiescoventryforgefarm.com