Prideapr16 by ojrdsd

Wildcat PRIDE Enter the drawing to win a fitbit BLAZE with points earned for healthy actions

May 2016

What’s Inside LIFE

Congratulations Hydration Trackers Healthy You! Live Well, Work Well Worklife

CULTURE and EVENTS

May 18—Film Festival How to Help with Post Prom Chick Fil A Fundraiser—orders accepted through next week! Yoga for Staff 95210 Points Challenge Enter to Win a BLAZE Awesome Hydration Challenge Winners Various other items of interest

May 2016

THIS EDITION FEATURES:

Turn Your House into a Home Gym Good-Mood Foods Eating Healthy for the Culinary-Skills Challenged Sleep Away Stress Calm Hypertension

Brought to you by

Turn Your House into a Home Gym Lack of time is one of the biggest excuses for not exercising. Working out at home can save you the time of packing clothes and driving to the gym. You don’t need to buy expensive equipment to get fit at home — your house is workout-ready today: 1. T he floor. From planks to burpees to crunches, there are tons of simple effective exercises to do right on the living room floor. 2. W alls. Wall sits are great for the lower body. Slowly slide your back down a wall until thighs are parallel to the ground and knees are directly above the ankles. 3. S tairs. Climb the stairs or use the bottom step to step up and down like an aerobic stepper. 4. A chair. Stand in front of a chair and lower hips and hover just above the chair while you squat. When the gym is crowded, you’re short on time, or it’s raining outside, get your workout in without leaving home.

Good-Mood Foods Feeling down, anxious, or cranky can trigger an unconscious reaction that leads us to reach for foods high in fat, salt, and sugar in an attempt to self-soothe. It’s true that a bowl of ice cream at the end of a long day can be calming, but the soothing effects are overshadowed by the extra pounds and health risks. Instead of falling prey to emotional eating, try to focus on these keys to overcoming harmful habits: 1. Mindfulness. Learn to identify and tolerate the feelings that fuel emotional eating. When a craving starts, try to figure out whether you’re hungry or something else is driving you to eat. 2. Go for the good stuff. Dark green vegetables like spinach, tangy citrus, and beans that contain folate are all filling and may lift your mood. Omega-3 fatty acids in fish are associated with lower risk of depression. And, healthy carbs like whole-grain toast or brown rice can boost your mood by producing serotonin. 3. Eat a regular diet of whole foods and get enough sleep. Letting yourself get run down, too hungry, or just plain depleted can leave you vulnerable to cravings and emotional eating.

Eating Healthy for the Culinary-skills Challenged Want to eat healthy without spending a lot of time in the kitchen? There are lots of options for those who don’t like to cook or don’t have the time and skills it takes to prepare a meal. Here are a few easy ways to get the nutrients your body needs: The Crock Pot. With a Crock Pot, or slow-cooker, you can add food in the morning before work and enjoy a delicious, healthy dinner when you get home. There are endless combinations of vegetables and lean protein to make soups and stews. Smoothies. Add your favorite fruits (try green veggies like spinach, too), choose a dairy product like low-fat milk or yogurt, mix in some water or juice, add a few ice cubes, and blend. You’ll go from skipping breakfast to looking forward to a delicious morning treat. Salads. Sometimes a salad just sounds boring. But, if you think about the variety of greens, sliced veggies, seeds, crumbly cheeses, and lean proteins to choose from, you may actually get excited about salad for dinner. Ready-made Meals. When you’re at the grocery store, keep your eyes open for readymade, or prepared, foods. A dinner classic like rotisserie chicken makes a great meal — and it beats take-out hands down. Eat it plain or shred it up to add to salads. You can also use leftovers in burritos, tacos, or other easy-to-assemble dishes. A healthy meal at home doesn’t have to dirty every pot and pan in the house. Check out Nutrition.gov for cooking tips and healthy (easy) recipes.

Recipe of the Month: BBQ Chicken Flatbread Ingredients: 1 whole-wheat pita or slice of artisan flatbread

¼ cup sliced red onion

2 Tbsp BBQ sauce

3 oz. cooked chicken

¼ cup low-fat skim mozzarella cheese

1 Tbsp fresh cilantro, chopped

¼ cup low-fat cheddar cheese

Instructions: Heat oven to 400 degrees. Cook flatbread for 2 minutes until crisp. Remove flatbread from oven and coat with BBQ sauce using the flat side of a spoon. Top with the chicken and red onion and cover with cheese. Cook for 6 – 8 minutes. Add chopped cilantro and serve.

Sleep Away Stress Which comes first? The sleep deprivation that causes stress or the stress that interferes with sleep? Just lying awake with thoughts like, “If I fall asleep now, I can still get x hours of sleep before my alarm!” can lead to the sleep-stress cycle that has us lying awake at night. Lack of quality sleep can lead to stress-related irritability, lack of motivation, and impatience. To break the cycle, try these tips: • T o clear your mind, make a list of everything that is concerning you rather than running through everything in your head. • R elax your mind with lavender — it relaxes the body and calms the mind. Before bed, add lavender essential oil to a warm bath. • D evelop your own sleep ritual. Do the same things at the same time to get ready for bed each night to help you settle down. Getting a good night’s sleep will help to battle stress and improve resiliency.

Calm Hypertension What does mental health have to do with blood pressure? More than you’d think! Emotional distress can lead to high blood pressure, a serious medical problem that may result in a shortened life. Ongoing emotional stress accelerates the heart rate and constricts blood vessels, which may increase blood pressure. Learning how to lower this stress can help. In addition to tried-and-true ways help manage your blood pressure (eating a healthy, low-salt diet, getting regular exercise, maintaining a healthy weight, managing stress, avoiding tobacco and alcohol, taking medications as directed, and using hot tubs safely), give these stress-busters a try: • P ractice yoga or Tai Chi to induce a state of relaxation and tranquility. • U se relaxation techniques like deep breathing, meditation, or coloring. • D on’t let stressful situations fester. Talk about problems and reasonable ways to resolve family and work issues. • T ake time for yourself; practice a hobby or set aside 30 minutes a day to do something you enjoy.

Focus On Your Financial Future One of the biggest financial mistakes people make is waiting to put money into a retirement account. Successful saving for the future needs to start now. Not sure how much you should be saving? The expert rule of thumb is to put 10 percent of your paycheck into your retirement account. This amount can vary based on your age, anticipation of needs, and inflation. Consult with a financial professional when making decisions regarding your financial or investment management. Want to learn more about retirement planning? Check out USA.gov/retirement for tools, tips, and information.

Monthly Quiz: 1. What is the biggest excuse for not exercising? a. Don't know how. b. Don't like it. c. Not enough time.

2. Which of the following is NOT advice from our article on emotional eating? a. Be mindful of cravings. b. Choose healthy foods that contain nutrients that improve mood. c. Remove junk food from your house. d. Get plenty of sleep.

3. To prepare for retirement, you should: a. Plan to put about 10 percent of your paycheck into your retirement account. b. Invest in real estate the stock market. c. Get started now. d. a and c

ANSWERS 1.) c

2.) c

3.) d

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.

May 2016

Wellness, Productivity, and You!

Quest Employee Assistance Program

Do You Secretly Fear Retirement?

you fear retirement? Many people secretly do. They worry about being bored, losing meaning in life that their job provides, having fewer friends, or dying sooner. Good news. Research does not support these fears. On the contrary, retirement usually boosts positive lifestyle changes. You are likely to be more active, sleep better, and reduce your sitting time when you retire. Data revealed that retirees increased their physical activity by 93 minutes a week, decreased sedentary time by 67 minutes per day, increased sleep by 11 minutes per day, and smokers often quit. Sound good? Start planning to get what you want in your golden years. You may later wonder in your active retirement how you ever had time to work! Source: www.sydney.edu.au [search “retirement good for you”]

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

Yes, the EAP Can Do That!

employee assistance program can help in many ways you may not have considered. Here are two: 1) Assessment, support, and counseling to assist you in following through with rigorous and mandatory steps required of you by your employer associated with a performance improvement plan; 2) Support and guidance to help you follow through with requirements imposed on you by the courts for offenses such as a conviction for driving under the influence (DUI), domestic violence, etc. If in doubt about whether your employee assistance program can help, always ask.

Apps for Health and Recovery

undreds of apps for wellness, losing weight, mental health, and recovery from addictive disease have arrived on the market over the past several years. Apps run on smartphones and other mobile devices. Many are free or very inexpensive. Recovery apps provide convenient and practical tools to help those recovering from alcoholism track sober time, manage triggers and emotions, find and share 12-step meetings, contact your sponsor discretely, receive daily inspirations, and more. A visit to Googleplay.com or iTunes along with a keyword search for any health-related term will display many choices. Ratings may help find the best app for your need.

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.

May 2016 FrontLine Employee

Increasing Your Intrinsic Motivation

ntrinsic motivation is inner drive. It is your ability to do something without being prompted by an external or outside stimulus. It is also the ability to act according to the way you think instead succumbing to how you feel at the moment. Thinking you should exercise, for example, and summoning intrinsic motivation to do it instead of slouching on the couch is intrinsic motivation in action. To acquire more of this life-changing behavioral trait, follow these steps: When deciding on a goal, come up with as many “reasons” to do it as possible. This is called finding the “big why.” The more reasons produced, the more urgency you’ll feel. Also list positive feelings you have for your success. This will multiply the effect. Break your goal into small pieces to overcome mental resistance to this new behavior. If daily exercise requires getting off the couch to put on running shoes, write it down as a step. If the very next step is putting your hand on a door knob to leave, write it down. This highly conscious process can start you toward having better reflexes to respond immediately to goals with action steps. That old internal debate of “should I or shouldn’t I” will diminish or vanish. Practice is the key to developing intrinsic motivation, but acquiring this skill will lead you to the achievements that come from it.

Standing Up for Millennials

illennials (Generation Y) include those persons born in the early 1980s to the early 2000s. They’ve grown up with a larger world view because of the Internet, and are the most educated and tech savvy generation in history. Millennials have been raised to feel highly confident, possess a hunger to experience “it all,” have a strong desire to improve their world, are civic-minded, seek social justice, and want to be leaders—78% see themselves as such according to one study. You may notice a new trend of bashing millennials. Don’t get caught in this intolerance fad that borders on discrimination. If you find the drive, high expectations, confidence, and strong self-esteem of millennials off-putting, remember that they are seeking happiness with the tools they’ve been given just like every generation before them. www.thehartford.com [search “millennial shaming”]

Good-to-Know Soft Skills

Collaboration

you are a good workplace collaborator, you are prized by your employer because you are a goal achiever. Effective collaboration is a learned skill to maximize productivity by teaming with others. Don’t confuse collaboration with simple cooperation. Both are positive behaviors, but collaboration is proactive and heavy on taking initiative. Think of bicycle pedals. One pedal does not “cooperate” with the other. Instead, it is an equal push. This is collaboration. Enhance your ability to collaborate: 1) Know what each team member’s role will be. 2) Have fast and efficient ways of communicating to address key issues. 3) Create a tradition of team members seeking immediate clarification when unsure or unclear about tactics, tasks, or goals. 4) Spot conflicts early, and resolve them before moving forward. 5) Put group goals above an individual member’s personal reward for success. Failure to do so will create hidden agendas and adversely affect communication and lessen your achievements. 6) Good team collaborators are tolerant of each other’s quirks and shortcomings, but when personal behaviors threaten progress, make them a group concern for problem resolution.

Bloodborne Pathogens on the Job

here are over millions of employees nationwide in work positions that place them at higher risk of being infected by bloodborne pathogens. Bloodborne pathogens are infectious microorganisms in human blood that can cause disease in humans. These pathogens include human immunodeficiency virus (HIV), the virus that causes AIDS, and the hepatitis B virus (HBV). Can you guess the most important prevention tool? It’s your attitude. More specifically, this means treating all bodily fluids on the job as though they are infectious. Does your organization offer or require education on bloodborne pathogens? If so, don’t miss it.

Win a Fitbit BLAZE *Value $199.99

Track daily wellness achievements on 95210 and use earned points to enter the drawing!

Join by logging in: https://www.95210.org/ojrsd Access Code: welcome

Enter to win as many times as desiredâ&#x20AC;&#x201D;100 points for each entry

Track Your Daily Health & Wellbeing Fit for Life 95210 members may earn points by tracking tenets of health: sleep, fruits & veggies, screentime, physical activity, sodas & sugary drinks, tobacco exposure, and also water intake, and weight loss. Members may spend points on rewards or for entry into drawingsâ&#x20AC;&#x201D;such as the recent FREE MASSAGE and present fitbit BLAZE Bonanza Drawing.

Nearly 180 staff members are already taking advantage of 95210 to work toward personal health and wellness goals!

Not a member yet? https://www.95210.org/ojrsd Access Code: welcome

Earn points for a healthier life!!! See how points add up. Go to: https://www.95210.org/points

Adult Yoga with Mindfulness Meditation Free for all OJR employees North Coventry Elementary School @ 3:45pm-4:45pm Thursday May 19 Wednesday May 25 Wednesday June 1 Tuesday June 7

Instructor: Annette Lemma of Flower Child Yoga www.flowerchildyoga.com Walk-ins welcome; RSVP preferred to Alemma429@gmail.com or 610-469-5182 Sponsored by OJR Wellness Council

Owen J. Roberts High School

PPAW Party 2016* “POST-PROM ALL WILDCATS “ ON THE

Spirit of Philadelphia Cruise Ship PPAW Party Details: WHO: Party is Open to All OJR HS Prom Attendees and All OJR HS Juniors and Seniors! COST: FREE…. this is a fabulous SAFE, After-Prom Party! WHEN & WHERE: After the Prom May 21, 2016, 11:00 PM to May 22, 2016, 5:00 AM. Aboard the Spirit of Philadelphia, departing from Penn’s landing. Event will include Round-Trip Transportation from OJR HS/Prom Site to Penn’s Landing. The Spirit of Philadelphia will sail on its private moonlight cruise from 12:30 a.m. to 3:30 a.m., Pre-boarding Activities and Cruise will feature: Moonlight Buffet and Beverages, DJ and Dancing, Fabulous Prize Giveaways, Entertainment and Games all Night Long, and a Breakfast Buffet at the school upon return.

How can YOU contribute to keeping our children SAFE? Encourage Attendance and….. April 8 -Rita's Night 2:30-9 pm. Portion of the sales made during this time will be donated to PPAW. Wed. April 20 - Restaurant Night: TGI Friday's,Coventry Mall or Longhorn Steak House, Town Square, North Coventry. Mention PPAW fundraiser to your Server! Coupons avail at ojrsd.com/PTSA. Friday, April 29- District Staff Red and White Dress Day. Sat., May 21 - Chick-Fil-A fundraiser for your pre-prom gatherings! Sale will begin May 4. Sat., May 21- Wildcat Chances Drawing- This is a raffle with a grand prize of $500, 1st prize of $200, and 2nd prize of $100 – these are being mailed to high school homes. 3 chances for $20. DONATIONS of Funds or Prizes for Giveaways always APPRECIATED! (and tax-deductible) Visit the OJR HS PTSA webpage (click on post prom on HS front page) for details on all above! Contact a Committee Chair Heather McCreary @ handmc@aol.com, 610-850-4603; Dacia Williams @ dawil@spring-ford.net, or Dr. Richard Marchini @ rmarchini@ojrsd.com

PPAW Party sponsored by the OJR HS PTSA

Tray Post Prom Fundraiser Sat. May 21, 2016 Are you hosting the prom photo shoot? Or running from field to field and one practice to another? This is a super easy and delicious solution to the pre-prom festivities, spring sports & band schedules or just an easy fix to the weekend chaos!! And the proceeds of the sale go to the PPAW Fund to Keep OUR Kids Safe on Prom Night!

These trays are made FRESH the morning of delivery. Tender, bite-sized pieces of tender chicken breast seasoned to perfection hand-breaded and pressure-cooked in 100% refined peanut oil. The chicken is then chilled and placed in aluminum reheating pans complete with warming instructions. Serving trays/lids are provided. Each tray comes with your choice of six delicious dipping sauces: Barbecue, Buffalo, Buttermilk Ranch, Honey Mustard, Chick-fil-A Sauce, and Polynesian. *We’re offering the cost of trays below retail!

y- 64 pieces/feeds 6-8/ $25 tray or 2 trays for $48. ium tray-120 pieces/feeds 15-18 / $45 tray or 2 trays for $85. -200 pieces/feeds 25-30 $75 tray or 2 for $140. Trays must be ordered and paid for prior to Monday, May 16th unless previous arrangements are made. Sale runs May 4-13. Cash or checks should be made payable to OJR PTSA. Please fill out the bottom of this form and return with payment in an envelope marked “Tray Sale” for drop off in the school office. Anyone can order from any school! Questions? E-mail Susan at sdeegan1@yahoo.com. Orders can also be placed on 5/7 during the SAT’s & band mattress sale, or at the choral and band concerts (5/12, 5/19)! **PICK UP will be Saturday, May 21st from 10am-12 noon on the steps of the high school. **

--------------------------------------------------------------------------------------------------------------------------------------------------------Name of Student: ___________________________________Grade: ________ School: ________________. Contact Phone: _____________________________________ E-mail:_______________________________. Please write the number of trays you are purchasing. Circle your choice of dipping sauce: ____ Small Tray $25 ____ Medium Tray $45 ____ Large Tray $75

_____ 2 Small Trays for $48. Choice of 1 sauce. _____ 2 Medium trays for $85. Choice of 2 sauces. _____ 2 Large Trays for $140. Choice of 3 sauces.

*Extra sauces will be available for purchase at $2 each. Barbeque Buffalo Buttermilk Ranch Honey mustard Chick-fil-A Sauce Polynesian

Find motivation to MOVE more! The OJR Wellness Council is thrilled to be able to supplement the cost of fitbit® ZIP trackers with the remainder of our generous 2016 grant from the Pottstown Area Health & Wellness Foundation. ZIP syncs your stats to computer or smartphone like other fitbits. The grant is specifically for employees, for one device this year. This offer ends May 16, 2016     

This offer is intended for first time buyers (those who have not supplemented another device through the wellness council). The cost will be taken as a $35 PAYROLL DEDUCTION. This offer is ONLY for OJRSD employees on payroll. The offer is only for staff members—one device per employee. Charcoal (Black) is the only color offered.

Place order: http://www.ojrsd.com//cms/module/selectsurvey/ TakeSurvey.aspx?SurveyID=172 Fitbit ZIP is often rated the top tracker for the price. We wanted to offer the lowest price option, but risk of loss is slightly higher with clip-on devices. We hope to offer wrist devices again next fall having one order period that includes those not on OJR payroll. Device will not be returnable, but may be serviced directly through fitbit.com under their warranty. Shop online at fitbit.com for more information about fitbit ZIP.

Fitbit ZIP employee cost $35

Retail $59.99

Congratulations to Allison Retuta for winning the recent 95210 drawing for the Free Massage!!!!! Spring for Water Challenge Top Loggers This challenge was to meet personal goals for daily hydration and log intake in fitbit or 95210. 38 Staff Members participated in the challenge. While it was not a contest to see who drinks more water, it is a discipline to monitor intake. Congratulations to the following people who were diligent about tracking their water consumption. Each person was awarded 100 bonus points on 95210.

Reasons To Drink Enough Water • It helps maintain the balance of body fluids. • It energizes your muscles. • It helps the skin. • It helps reduce fatigue. • It helps control calories. • Promotes optimal cognitive function. • May reduce disease risk.

FREE Owen J. Roberts Wellness Event

FAMILY SWIM Thursday, June 2, 3:30â&#x20AC;&#x201D;8:00 (raindate June 7) Laurelwood Swim Club 801 Union Avenue, Pottstown, PA

Snack Bar Open Feel free to pack a picnic! Open to all Owen J. families! Raffles and Fun!