Fall OJRSD Employee News by ojrdsd

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WILDCAT PRIDE HOT CHOCOLATE 5K Education Foundationand Best Buddies event on Dec.1

GROWING FAMILY check out some new additions to the OJR family... call it baby therapy

HEALTHY YOU! Build inner and outer strength with wellness tips and information

Your Source for a Happy and Healthy Lifestyle

OCTOBER 2018

THIS EDITION FEATURES:

TACKLING S T RESS

WITH

P HYS ICA L EXERCISE

IMPROVE YOUR SMILE DETECTING BREAST CANCER EARLY

EAT WELL

CLEAN HANDS SAVE LIVES! TREAT YOURSELF -free! calorie

FOR

BETTER mental HEALTH BROUGHT TO YOU BY

GIVE YOURSELF THE WEEKEND OFF

TACKLING S TR E S S

WITH

PHYSICAL EXERCISE Go for a walk. Walking is a path to recovery, a step toward preventive health, and may help with managing illness like heart disease and diabetes. Walk away back pain, bad moods, and obesity, and you’ll be heading toward a longer and happier life.

When tackling a tough problem or coping with a stressful day, try an activity that will nurture your body and your mind. When you choose to care for yourself, you’ll be in a better position to deal with life’s challenges.

Take a bike ride. Riding burns calories and helps build a stronger heart. Even a quick sprint can clear your mind.

Sources: cancer.org/latest-news/study-even-a-little-walking-may-help-you-live-longer.html psychologytoday.com/us/blog/minding-the-body/201505/bicycling-can-sharpen-your-thinking-and-improve-your-mood ncbi.nlm.nih.gov/pmc/articles/PMC4024457/

Sit quietly and meditate. Meditation takes you beyond the mind’s busy thought traffic to the silence and peace of expanded awareness. Daily meditation can help reduce depression and anxiety and even offer anti-aging effects.

EATFOR WELL

BETTER mental HEALTH

Life gets busy, and it can be tempting to skip a meal or eat fast food for convenience. Even though it may seem like you don’t have time to prepare a healthy meal, nourishing your body with wholesome foods is especially important when you’re feeling stressed or exhausted. Unfortunately, in moments of high stress or exhaustion, many people are more likely to do the opposite. Don’t sabotage your own best interests when you’re busy or under the wire. Keep yourself strong, both physically and emotionally, with a healthy diet. • Make an extra effort to get and eat nutritious foods. Give your body the vitamins, minerals, and nutrients it needs. Plan out your meals and stock your fridge and freezer with easy options to avoid going off course when you get busy. • Eat whole foods. Make fruits, vegetables, lean meats, and whole grains the mainstays of your diet. Food is the fuel that supports you, so you want your energy source to be of high nutritional quality. • Follow a shopping list. Purchase only the foods that you’ve put on your list, and avoid impulse purchases of junk food. Source: apa.org/monitor/2017/09/food-mental-health.aspx

BABY SPINACH WITH WARM OLIVE OIL AND WALNUTS ¾ cup walnut halves 1/3 cup extra virgin olive oil 6 cups of fresh baby spinach 2 tbsp white wine vinegar Salt and pepper

Combine the walnuts and oil in a small saucepan over medium-low heat until walnuts are toasted, about 15 minutes. In a separate bowl, toss the spinach and vinegar together and season to taste with salt and pepper. Top the spinach with the walnuts and drizzle with warm olive oil.

IMPROVE YOUR SMILE Your mouth is the focal point of your face, and a radiant smile projects warmth and kindness. The health of your mouth and teeth can create dramatic changes in your overall appearance and confidence. But it’s not just about looks. Good oral hygiene improves your overall health too. Here’s how to improve the health of your smile: Break bad habits that damage your teeth: – Snacking throughout the day on starchy and sugary snacks – Using tobacco products – Grinding, often caused by chronic stress, which damages the bright white outer enamel Make dental care part of your self-care routine: + Fight stains naturally by brushing with baking soda once a month + Brush and floss teeth daily — and always brush before bed + Brush your tongue to remove bacteria and prevent bad breath + Replace your toothbrush every three months + Visit your dentist for regular checkups Source: mouthhealthy.org/en/bad-habits

TREAT YOURSELF -free! calorie

When you hear the word “treat,” do you think of food? While it’s okay to enjoy an occasional not-so-healthy treat, it can be helpful to find ways to treat yourself that don’t involve food. Here are some ideas: • Take a nap. Schedule time for yourself to get some extra sleep. • Soak in a hot bath. Add a cup of Epsom salt to a warm bath and have a book handy. • Listen to music. Turn on your favorite songs or artists. • Spark your creativity. Replenish your soul with hobbies or crafts. Not only is it relaxing and enjoyable, but you may also get a great feeling of accomplishment having created something. • Get a massage. Massage can relieve tension and promote relaxation. And when your body feels good, it’s easier to get your mind to follow.

DETECTING BREAST CANCER EARLY Breast cancer can’t be prevented yet, but you can take three important steps to increase your chances of finding it early. 1. Get a mammogram starting at age 50. A mammogram is an X-ray of the breast that can detect cancer before a lump is large enough to be detected by touch. The U.S. Preventive Services Task Force recommends that women start talking to their doctor about breast cancer screening at age 40, and that women get a mammogram once every two years starting at age 50.

2. Visit your provider for an annual well-woman exam. This includes a routine pelvic exam, Pap test, and a brief breast exam. 3. Do a monthly breast self-awareness check. Be familiar with how your breasts normally look and feel. Each month, look for lumps, changes in size or shape, dimpling in the skin, changes to the nipple (including discharge or turning inward), or scaly, red, or swollen skin.

Source: uspreventiveservicestaskforce.org/Page/Document/RecommendationStatementFinal/breast-cancer-screening1

CLEAN HANDS SAVE LIVES! October 15th is Global Handwashing Day. You should always wash your hands: • Before handling food • After using the toilet or changing a child’s diaper It might seem like something you do without thinking, but here are some tips to help you wash your hands as effectively as as possible: 1. WET hands and cover with soap. 2. LATHER for 20 seconds. Scrub all surfaces, including in between fingers and under nails. 3. RINSE well with running water. 4. DRY on a clean cloth or by waving in the air.

GIVE YOURSELF THE WEEKEND The constant rhythm of work and home responsibilities can be stressful. If working through the weekend or a long list of chores seems to take up all your free time, consider flipping your switch to “off” to relax and restore your energy. Prioritize.

Enjoy the moment.

Avoid pressure from others.

You don’t have to fill every minute. Plan a few things to look forward to, but also schedule down time with something you find relaxing.

Put aside emails and texts, turn off your electronic devices, and focus on the people and environment around you.

Sometimes to take care of yourself, you have to say “no.”

MONTHLY

QUIZ

1. Which is NOT an activity that nurtures your body as well as your mind?

2. When it comes to treating yourself without food, which statement is true?

3. Which are the two key times to wash your hands?

A. Going for a walk.

A. A small piece of cake is better than a vacation.

A. Before handling food and after handling food.

B. Practicing a hobby can be a creative escape that replenishes your soul.

B. Before handling food and after using the toilet.

C. Dirt bike racing. D. Meditation.

BROUGHT TO YOU BY

C. There is no feeling like losing yourself in chocolate.

C. Before using the toilet and after handling food.

1. C, 2. B, 3. B

B. Taking a bike ride.

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 professionals at The Reschini Group

DOCTOR APPOINTMENTS The average doctor visit lasts only 15 to 20 minutes, and during that short time a great deal of information is shared between doctor and patient. With a little research and some planning, you can make sure you get all you need out of your visit.

Preparation is the Key While your time with the doctor may be limited, adequate planning will help ensure that you both get the information you require.

•

Compose a list of your symptoms and concerns. If you have seen a different doctor before for a similar problem, arrange for a copy of your medical records to be sent to your current physician.

During the Visit: •

State your problem or concerns first.

•

Describe your symptoms.

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Describe any past experiences with the same problem.

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Make a list of the questions, symptoms, and concerns that you want to discuss.

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Ask your doctor questions if you do not comprehend something. You deserve to understand all the information about your condition or treatments.

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What is the name of this medication?

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Can a generic drug be substituted?

•

Know your symptoms and explain them clearly to the doctor. Your doctor needs accurate and factual information in order to help. Be open and honest. Some symptoms may be embarrassing, but they may be vital to your diagnosis.

What is the purpose of this drug?

•

How should I take this drug?

•

Are there any potential side effects?

•

Are there any other medications (prescription or over-the-counter) that I should avoid while taking this medication?

•

• •

Make sure to inform your doctor of your allergies or if you are taking any medications. Find a doctor with whom you are comfortable. This will make it easier for you to have open discussions, and ultimately you will receive better care.

Ask-the-doctor Checklist Use this checklist as a guide to help you prepare for any doctor visit: Before the Visit: •

Prepare a list of any medications you are currently taking.

This article is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2008, 2014, 2018 Zywave, Inc. All rights reserved.

If the doctor prescribes medication during the visit, ask the following:

At the End of the Visit: Ask the following: •

Should I return for a follow-up visit? When?

•

How will I obtain my test results?

•

Should I watch for any specific problems or side effects?

Health and wellness tips for your work and life— presented by The Reschini Group

Superfoods for Super Health The foods you eat can positively impact your long-term health. Consider incorporating the following superfoods into your diet to support your health. •

Almonds

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Olive oil

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Apples

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Pomegranates

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Avocados

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Quinoa

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Blueberries

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Sardines

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Buckwheat

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Spinach

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Eggs

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Strawberries

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Goji berries

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Tarragon

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Kale

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Tomatoes

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Lentils

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Wild salmon

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Oats

•

Yogurt

Many of these superfoods can be found in your local grocery stores. Look for them the next time you go grocery shopping.

See What the Buzz is All About: Counting Macros Chances are you’ve probably heard someone talking about their macros, whether it’s in the lunchroom, at the gym or on social media. The “if it fits your macros” (IIFYM) diet was first popular with bodybuilders who used this program to stay fit for competitions. Now, it’s popular with gym-goers and even those who don’t workout. What’s a macro? Macronutrients, or macros, are the core components that make up the food that we eat: carbohydrates, fats, and proteins. How does counting macros work? Instead of counting calories, you count the grams of each macronutrient in the food you eat. A quick internet search will turn up a handful of reputable calculators designed to help you determine how many grams of each macronutrient you need, based on your health goals and activity level. Is the IIFYM diet just another fad diet? Counting macros is a trendy diet program, but it’s not technically a fad diet. The concept behind IIFYM is that it’s a long-term plan and it doesn’t restrict or ban certain food groups like fad diets. As long as you keep your macros in check, you can eat healthy one day and splurge on fried chicken the next without derailing your program. The flexibility of the IIFYM diet makes it much easier to stick to the program, which is likely why it’s so popular. If you’re interested in trying the IIFYM diet, please check with your doctor to make sure it’s safe for you before starting.

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.

Pumpkin and White Bean Soup 1 ½ cups apple juice 1 15-ounce can white beans (drained) 1 small onion (finely chopped) 1 cup water 1 15-ounce can pumpkin ½ tsp. cinnamon ⅛ tsp. nutmeg ½ tsp. black pepper ¼ tsp. salt

PREPARATIONS 1.

3. 4.

Mash white beans, onion, and water with a fork or blender until smooth. Set aside. In a large pot, add the pumpkin, juice, cinnamon, nutmeg, black pepper, and salt. Add the bean mix to the pot. Cook over low heat for 15-20 minutes, until warmed through.

Makes: 6 servings Nutritional Information (per serving) Total Calories

140

Total Fat

Protein

Carbohydrates

28 g

Dietary Fiber

Saturated Fat

Sodium

420 mg

Total Sugars

10 g

Source: USDA

More Common Than You’d Think: Workplace Bullying National Bullying Prevention Month is recognized every October. What many people don’t realize is that workplace bullying affects more than 35 percent of adult Americans. What is workplace bullying? Generally, workplace bullying is defined as the use of intimidation through power, influence, tone, or language to affect a person negatively. Often, bullying is intentional, but sometimes the bully is not aware of their hurtful actions or words. Workplace bullying affects safety, productivity, trust, and the workplace culture. What are the signs of workplace bullying? Some common signs of workplace bullying include: •

Ignoring, isolating, or excluding an employee

•

Reprimanding or humiliating an employee publicly

•

Name-calling or insulting an employee

Workplace bullying is a serious issue, and if you feel like you’re being bullied, you should take steps to address it. For more information, talk to your HR department.

Driving Safety Tips October 2018 Senior Management Services

Driving safely as you age is important not only for your safety, but for the safety of others. Here are some tips to help you make sure you are safe to be on the road at any age.

Treat Vision Problems There are several steps to take to make sure you see well enough to drive safely. •

Have your vision checked every 1 to 2 years.

•

If you wear glasses or contact lenses, ask you eye doctor or optometrist if you need a new prescription. Anti-reflective lenses and polarized sunglasses can help reduce glare.

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Limit driving to daytime hours if you have trouble seeing in the dark.

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Keep your windshield, mirrors and headlights clean. Turn the brightness up on the instrument panel.

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Adjust your seat height so you can see the road for at least 10 feet ahead of your car.

Check your hearing You can also take several steps to make sure you hear well enough to drive safely. •

Have your hearing checked every 3 years.

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If necessary, get a hearing aid-and use it when you drive.

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Keep the inside of the car as quiet as possible while driving. If the radio or conversations with other people are distracting, limit those too.

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Watch for the flashing lights of emergency vehicles. You may not hear a siren from a distance.

Address attention and reaction time •

Leave enough space between you and the car in front of you. Find a marker ahead of you, such as a tree or a sign. When the car ahead of you passes this mark, count “1001, 1002, 1003, 1004.” Leave enough space so that you get to 1004 before you reach the marker.

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Start breaking early when you need to stop.

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Avoid high traffic areas if possible. Drive during the day and avoid rush hour. Find other routes with less traffic.

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When on the highway, drive in the right-hand lane, where traffic moves more slowly.

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Scan far down the road so you can anticipate problems and plan your actions.

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Avoid left turns if they make you uncomfortable. Often, you can make three right turns instead one left turn to get where you want to go. If you must turn left, pay attention to the speed of oncoming traffic.

For additional information about eldercare, please contact Quest at 1-800-364-6352 ---------------------------------------------------------------------------------------------------------------------------------------Background for this article was referenced from the York County Area Agency on Aging. Check out your local AAA for support and information regarding senior programs.

October 2018

Wellness, Productivity, and You!

Quest Employee Assistance Program Learn the Five Steps of

Suicide Prevention

he National Suicide Prevention Lifeline at 1-800-273-TALK (8255) recommends awareness of the “five steps” to suicide prevention. The research-supported model can reduce the risk that a person in crisis will take his or her life. The approach includes a series of action steps anyone can learn. This includes 1) asking if a person is suicidal, 2) being there and offering support, 3) playing a role in keeping someone safe and summoning help, 4) assisting the person in connecting with other support resources, and 5) following up. Suicide prevention is everyone’s responsibility. The five steps are for everyone because someday you might be the one in the position to save a life. Source: http://www.bethe1to.com/bethe1to-steps-evidence/.

Think Outside of the Box

ou’ve heard the expression “thinking outside of the box.” It’s thinking creatively and solving problems in ways that defy convention. Outside-the-box thinkers see the same information differently from the way their coworkers do. When others “zig,” they “zag.” You can learn how to think outside of the box. The payoff can be huge for your employer. Learning this skill starts with experiencing failure caused by conditioned linear thinking. Try a few exercises designed for this purpose. Once you have an “aha!” experience with the exercises, then you’ve got the idea. Resource: www.creativethinking.net [search: “exercises”].

Anger in the Workplace

EMPLOYEE ASSISTANCE PROGRAM A confidential service that helps employees and dependent family members to identify and resolve challenges that may be affecting them either at work or in their personal lives. 1.800.364.6352 www.questeap.com

you blow up at disappointments, rage at inconveniences, or bark at others’ mistakes, then you probably recognize your anger management problem. Are you still struggling to get a handle on it? The change you want entails education about anger, self-awareness, and triggers; practicing alternative responses; logging attempts at change; practicing response tactics; apologizing to others when you slip up; and measuring progress. Anger responses become engrained, which is why a programmatic approach is often needed to gain control in the long term. Talk to your EAP or a counselor to discuss the pieces above and how to turn them into a plan that will give you results.

Information in FrontLine Employee is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact a qualified professional. Add “http://” to source links to follow. Link titles are always case sensitive.

October 2018 FrontLine Employee

Tip. . . Relationships—the Secret to Stress Reduce Catastrophic Happiness Thinking

any articles, books, and speeches have discussed the secret to finding happiness, but there is only one 75-year study that has attempted to pin down the answer. It’s the Grant and Gluek Study, which began in 1934. And it continues today. The project focuses on the lives of two completely different groups of people—a large group of low-income people from Boston, Massachusetts, and a similarly large group of Harvard graduates. The only finding common to both groups of what ultimately brings joy is quality relationships. Recent studies on the negative effects of loneliness lend support to these findings. Developing strong and positive relationships is a social skill that also has some important ingredients. And it can be learned. If you’re past your teens and younger years and you find your health and relationships are lacking, it can be a bit more of a challenge to fire up an active friends network. Start with a visit to a workplace counselor or EAP. For advice on reestablishing a social life after lots of time away from the practice of doing so, consider the book “The Friendship Crisis: Finding, Making, and Keeping Friends When You’re Not a Kid Anymore.”

umans worry, but when we focus on the worst-case scenario, it is called catastrophic thinking. It’s worry on steroids. Catastrophic thinking is agitating and exhausting. It can be toxic to your mental health. Catastrophic thinking can be applied to almost anything—child safety concerns, bills, personal health, the environment, deadlines, etc. Remaining concerned while avoiding one’s worst fears is possible. 1) Recognize that catastrophic thinking is a drain on your mental energy. 2) Reduce worry levels by constructing contingency plans and solutions in writing. 3) Take a mental break with “thought blocking” by refusing to worry about something for a set period of time. 4) Consider how you engaged in catastrophic thinking in the past, but here you are today with those past fears or concerns never having come to pass or coming without the impact you originally imagined.

Source: http://www.adultdevelopmentstudy.org/grantandglueckstudy.

Are Teenagers Switching to Xanax?

any teenagers who have been using opioids may be switching to prescription drugs like Xanax, say addiction treatment professionals who specialize in teen substance abuse. The war on street opioids, related overdose fears, and the risk of death when using fentanyl may be influencing the switch. Drugs like Xanax are often plentiful in medicine cabinets of parents and grandparents. Stealing the substances and distributing them among peers is not uncommon. Once you are addicted, quitting Xanax suddenly can be lifethreatening. Because drug-using teens often drink, using Xanax, Valium, and similar drugs can be particularly hazardous. If you have been prescribed medications like Xanax, manage these substances so they cannot be stolen. Never give your medication to your teen as a way of controlling his or her anxiety. Teens more susceptible to Xanax and other benzodiazepine addiction will be those with family histories of substance abuse. http://www.pewtrusts.org [search: “Xanax”].

Stalking Awareness

tudies show that a woman over the course of her life will have about an 8% chance of being stalked. For men, it’s about 2%. Stalking is unwanted or repeated shadowing, observation, and scrutinizing of another person. It may involve following a person, showing up where and when they do not expect it, and ignoring boundaries of privacy. Stalking is a crime. Many incidents of workplace violence have been linked to stalking, although later may only be labeled as “domestic violence” related. If you’re stalked at work, don’t keep it a secret. Tell your employer or HR advisor, or discuss it confidentially with the EAP and get the support you deserve. Don’t be reluctant to let your employer know about the victimization. Your safety and that of coworkers is your employer’s most important concern. Source: http://victimsofcrime.org [search: “stalking”].

Work/Life Services Newsletter October 2018

Business Communication Email Privacy Email may feel like a private, one-to-one conversation safe from prying eyes, but email is about as confidential as whispering at the White House. Your messages can be intercepted and read anywhere in transit, or reconstructed and read off of backup devices, for a potentially infinite period of time. If you're sending email at work, your boss can legally monitor it, and if your company becomes involved in a lawsuit, your adversary has the legal right to review it. If you send email from home, anonymous hackers can intercept it, and if you are suspected of a crime, law enforcement officials with a warrant can seize your electronic correspondence. Even your Internet service provider may legally be able to scrutinize your email. What all this amounts to is simple: Unless you take affirmative steps to encrypt your messages -- a process that uses sophisticated software to garble your words and then allow the recipient to unscramble and read them -- don't count on email as a confidential method of transmitting information. Keys to Effective Communication In order to connect with people and help them understand where you’re coming from, you have to do more than just state your point. Communication is complex and often learning how to communicate effectively requires practice and skill. Fortunately, there are specific things that you can do to build your communication tool box; follow the suggestions below to learn some of the key techniques. Create an Atmosphere of Trust •

When speaking in a group, show others that you are a good communicator. Listen openly to each person; this will show people that you won’t embarrass them or twist their words.

•

Try to avoid judgment or unnecessary criticism. If you do have to provide criticism, make it constructive.

•

Give praise and positive feedback.

Get Your Thoughts Together • • •

Do research beforehand. Create notes, know the pros and cons of what you are presenting, and do your homework on the subject. If necessary, use visual tools or documents that can help your audience understand. Be specific, accurate, and honest about the subject.

Adjust to Your Audience • • • •

Consider what the other person already knows. If you reach a point where communicating becomes difficult, try to keep communication lines open so everyone can come to a level of understanding. Try not to use jargon or terms that are too technical; only use language that your listeners can understand. Pick an appropriate place to talk. If the subject is personal, pick a private place.

Invite Feedback •

Ask your listener what he thinks of a subject, how he just interpreted what was said, and how he feels about the issue. Invite feedback, constructive criticism, and ask about the pros and the cons of the idea at stake.

Use Appropriate Tones of Voice and Body Language •

Adjust tone and body language as needed, as these two things can influence what the listener hears. • Note if you sound urgent, hesitant, angry, pleased, calm, or belligerent. Only use tones that are appropriate. • Check your body language. If you are avoiding eye contact, crossing your arms, fidgeting, or leaning in too close to the listener, you may not be sending an effective message. Written by Life Advantages - Author Delvina Miremadi ©2015 The Power of Communication An effective manager knows that good personal communication isn't the oil that lubricates the business machine; it's the nuts and bolts that hold the whole thing together. "Managers need to focus intently on the flow of information -- both up and down the organizational ladder -- in order to be successful," says Robert Crittendon, author of The New Manager's Starter Kit. Mr. Crittendon offers the following recommendations on in-house communications: •

Don't overlook people who may be outside the inner circle. Keep the secretary and receptionist informed, as well.

•

If the team is large enough, maintain an active electronic or printed work schedule. The schedule shows which projects and actions are in progress, who's doing what and when the action is due.

•

Express yourself in clear and specific terms -- and expect others to do the same. For example, when someone says a job will be done as soon as possible, ask for a specific date.

•

To ensure a message's effectiveness, ask yourself these questions before sending a memo or e-mail: Who needs to know? What information do I need to convey? When do they need to receive it? How should it best be presented so it will be understood? What action do I want them to take as a result of this contact?

•

Be sensitive to misinterpretation in your writing. For example, beware of e-mail you may take casually but the recipient takes seriously. Give each message a second reading to avoid misunderstandings.

•

Be honest in your communication. Don't say things you can't back up. And don't make excuses to cover your mistakes.

•

Keep your communications as positive as possible.

Krames Staywel

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

OSTEOPOROSIS

Signs and Symptoms

With more than 40 million Americans at increased risk for low bone mass and osteoporosis (which means “porous bones”), it’s good to know that osteoporosis is a preventable and treatable disease. Learn the risk factors for osteoporosis and what you can do to keep your bones strong and healthy.

Osteoporosis usually develops over many years and without symptoms. The first signs of it commonly occur during the middle and older adult years and include:

What Causes Osteoporosis? The strength of your bones depends on both their mass and density. Bone density depends in part on the amount of calcium, phosphorous and other minerals they have. When your bones contain less minerals, their strength decreases and they lose their internal supporting structure. Bone is continuously changing; new bone is made and old bone is broken down in a process called remodeling, or bone turnover. A full cycle of bone remodeling takes two to three months. When you are young, your body makes new bone faster than it breaks down old bone, thus increasing bone mass. You reach your peak bone mass in your mid-30s. Thereafter, you lose slightly more than you gain. Not getting enough vitamin D and calcium can accelerate the process. At menopause, when estrogen levels drop, bone loss in women increases to approximately 1 to 3 percent per year. Bone loss in men accelerates around age 65, and it’s lost at the same rate as women. Your risk of developing osteoporosis depends on how much bone mass you attained between ages 25 and 35 and how rapidly you lose it later. Three factors that are essential for keeping your bones healthy throughout your life include: • • •

Regular exercise Adequate amounts of dietary calcium Adequate amounts of vitamin D, which is essential for calcium absorption

This purposes only only and and is is not not intended intended as as medical medical advice. advice. For For further further information, information, This article article is is for for informational informational purposes please please consult consult aa medical medical professional. professional. © © 2007-2009. 2007-2009. 2012, 2012, 2014, 2014, 2017-2018 2017-2018 Zywave, Zywave, Inc. Inc. All All rights rights reserved. reserved.

• • • •

Getting shorter in height Developing a curved upper back Continuing back pain Fracturing of the bones (the bones that are most commonly broken are the small bones in the spine, hip, and wrist).

Treatment If you are diagnosed with osteoporosis, you will be required to make sure your diet contains sufficient calcium and vitamin D, as well as exercise regularly and take medication to reduce bone loss and increase bone thickness.

Prevention The process of bone thinning is a natural part of aging and cannot be completely stopped. However, osteoporosis can be reduced or delayed through the practice of healthy lifestyle habits. Studies show that exercising during the preteen and teen years increases bone mass and greatly reduces the risk of osteoporosis in adulthood. For more information, visit the National Osteoporosis Foundation (NOF) at https://www.nof.org/.

Flu Vaccine Protects You and Your Family The #1 way to prevent the flu is to get vaccinated each year.

Flu Vaccine Clinic Monday, 11/5/2018 3:00 p.m - 6:00 p.m.

Annual flu vaccine is recommended for everyone aged 6 months and older.

Owen J Roberts Middle School Bring insurance card. No-charge vaccine for those without insurance

#FightFlu

Make getting vaccinated a family event! Chester County Health Department 610-344-6252 or www.chesco.org/flu

OJRHS CAFETERIA Feasibility Study ...Where do we go from here?

Community Input Forum EXPLORING IDEAS LISTENING TO INTERESTS GIVING COMMUNITY A VOICE

NOVEMBER 1, 2018 6 PM OJRHS BE PART OF THE CONVERSATION ABOUT DISTRICT FACILITIES, RESOURCES, AND SAFETY.

HOT CHOCOLATE DECEMBER 1, 2018 9am Check-In 10:00 1 Mile Fun Run/Walk 10:30 5K Run & Walk at Owen J. Roberts High School Track

Additional Info and Registration http://ojrrun101.weebly.com/ All proceeds from the RUN 101 go directly to student programs through the Best Buddies organization and Roberts Education Foundation.

Course Description Fun 5K through the scenic campus and rolling roads of northern Chester County finishing in Owen J. Roberts’ Wildcat Stadium. For families there will be a 1 mile fun run/walk as well as a Wellness Fair and other activities.

All advanced registrations will receive:  

Long Sleeve Shirt* Finisher Medal

* T-shirts will be provided for participants that pre-register by 11/10/18 and while supplies last on day of event. Shirts are not guaranteed if not pre-registered.

5K Prizes: Top male and female 5K runners will receive gift certificates to Chester County Running Store.

Location Owen J. Roberts High School Field Route 23 & Route 100 Pottstown, PA Additional Information & Registration: http://ojrrun101.weebly.com/

Proceeds from the event will support Owen J Roberts Best Buddies & Education Foundation. Schedule* Rain or Shine

Registration

Registration—9:00-10:30 Energy Boost—9:15-10:15 1 Mile Fun Run/Walk—10:00 5K Run & Walk—10:30 Awards @ 11:15

5K Run/Walk

$30 before November 10, 2018 $35 on day of run Student Discount $20 before November 10, 2018 $25 on day of run 1 Mile Fun Run/Walk $20 before November 10, 2018 $25 on day of run

Registration:

On-line at https://runsignup.com/Race/PA/Pottstown/OJRHSRUN101HotChocolateRun -ORMail, fax, or drop off form: Chester County Running Store, Suburbia Square Shopping Center, 38 Glocker Way, Pottstown, PA 19465, Fax: 610327-4864, Make Checks payable to OJR Best Buddies.

----------------------------------------------------------------------------------------------------------------------------------------------------------RUN 101 5K Registration Form Name: _____________________________________________

OJR School: EC EV FC NC WV MS HS

Street Address: ______________________________

City: ______________ State: _____ Zip Code: _________

Phone: _______________________ Gender: M F

Birth date: ____________ Age (as of 12/1/18): ______

Circle T-Shirt Size: Event:

 5K Run

Adult: S

 5K Run Student

XXL

Youth: S

1 Mile Fun Walk/Run

Waiver: In consideration of your acceptance of this entry and participation in the “RUN 101 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 “RUN 101 5k Run/Walk", at the District’s Wildcat Stadium on Saturday, December 1, 2018. 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

______ Date

____________________________ _________ Signature of Parent or Guardian (if under18)

______ Date

What is Best Buddies? The mission of Best Buddies is to enhance the lives of individuals with intellectual disabilities by providing opportunities for oneto-one friendships and integrated employment. Best Buddies is the first unified, international program that pairs individuals with intellectual disabilities and college or high school students in one-to-one mutually enriching relationships. Best Buddies is a non-profit 501(c)(3) organization incorporated in 1989. Owen J. Roberts High School is fortunate to be one of the over 1,200 Best Buddies chapters in Colleges and High Schools throughout all 50 states and 22 countries. While participants find part of lifeâ&#x20AC;&#x2122;s fulfillment in friendship, the Best Buddies pairs are also examples to their communities of acceptance and support for people with intellectual disabilities. Best Buddies events are funded with the help of chapter fundraisers, sale of Best Buddies merchandise, community support, special events, private and corporate donations and Best Buddies grants. Each member of the buddy pair pays for him or herself in one-to â&#x20AC;&#x201C;one activities.

What is the OJR Education Foundation? The Foundation is a public charity, 501(c)(3) organization, independent of the Owen J. Roberts School District, dedicated to encouraging community-wide participation and alumni participation and philanthropy in order to enhance and expand enrichment opportunities for all students attending the public elementary, middle and high schools comprising the Owen J. Roberts School District. Through community support and involvement, the Foundation works to enhance the Owen J. Roberts School Districtâ&#x20AC;&#x2122;s potential to become a world-class school district by helping bring innovative programs to the classroom that will afford our students the skills and tools necessary to compete in the ever-changing, fast paced global environment.

THE VISION of the Foundation, in collaboration with our community, will support the Owen J. Roberts School District to champion superior performance, distinctive impact, and lasting endurance to inspire each student for success today and greatness tomorrow.

Additional Information & Registration: http://ojrrun101.weebly.com/ Questions and Comments: Ann Franz | afranz@comcast.net

Register at: Chester County Running Store 38 Glocker Way Suburbia Square Shopping Center Pottstown, PA 19465 Phone: 610-327-4843 Fax: 610-327-4864 -orOn-line at https://runsignup.com/Race/PA/Pottstown/OJRHSRUN101HotChocolateRun

RSVP preferred to Alemma429@gmail.com Walk-ins welcome Sponsored by OJR Wellness Council

ADULT AFTER SCHOOL

a g o Y MONDAYS NOV. 5, 12, 26 & DEC. 3, 10 3:45 - 4:45 NORTH COVENTRY ELEMENTARY LIBRARY HATHA YOGA WITH MODIFICATIONS INSTRUCTOR: ANNETTE LEMMA WWW.FLOWERCHILDYOGA.COM

After School Yoga for Adults Free for all OJR employees Mondays November 5, 12, 26, December 3, 10 3:45pm-4:45pm North Coventry Elementary School Library Hatha yoga with modifications for beginners or seasoned yogis

Instructor: Annette Lemma of Flower Child Yoga www.flowerchildyoga.com Walk-ins welcome; RSVP preferred to Alemma429@gmail.com