Wildcat PRIDE
June 2017
What’s Inside LIFE
Welcome Babies Healthy You! Live Well, Work Well Children’s Health: Vehicle Precautions Burning Facts on Sunscreen Men’s Health: Tips for a Healthy Life
CULTURE and EVENTS
Healthy Bodies, Healthy Minds Tuition paid YMCA Employee Offer YMCA Guest Pass Local Book Signing (OJR Alumnus author) Beach to Beach Steppers/Winner
Look Who Made the Trek in the Beach to Beach Challenge
Carol Fitzgerald
Congratulations Joe Faust Beach to Beach Fitbit FLEX2 Drawing Winner
June 2017 THIS EDITION FEATURES: F E O H: P I REC MONT AD L THE A S
RY AT R E O B HG T I W SE E E CH
Summer Sun Strategies WHEN TO SEEK MEDICAL CARE
TINY BERRY
BIG BENEFITS Brought to you by
BIG CHANGES
START SMALL
Off the Hook: Choosing Fish
WATER AEROBICS
TAKE THE PLUNGE!
TINY BERRY
BIG BENEFITS Let’s sing the praise of tiny blueberries and their giant benefits! With vitamin C, potassium, fiber, and a high amount of antioxidants, blueberries are one of the most convenient health foods, eaten by the handful, or tossed right into your bowl of cereal.
Here are five little-known facts about this small superfood: • Frozen and dried blueberries have just as many antioxidants as fresh blueberries. • Eating cooked blueberries is just as healthy as eating them raw. In fact, a brief sauté can actually increase antioxidant potency. • Eating blueberries with milk can lower the amount of antioxidants you absorb. So if you’re eating them with cereal, try it with almond or soy milk. • Older people with memory decline showed improvement on memory tests after drinking 15-21 ounces of blueberry juice daily for 12 weeks. • Organic blueberries are just as healthy as conventionally-grown ones. Either way, wash the berries before serving. Source: berkeleywellness.com
Recipe of the Month: Goat Cheese Berry Salad Salad Ingredients: 2 cups assorted salad greens
½ cup fresh blueberries
1/8 cup sliced red onion
½ cup sliced fresh strawberries
1 tablespoon pumpkin seeds
½ cup crumbled goat cheese
Instructions: Toss all ingredients in a bowl and pair with a raspberry vinaigrette. Add a piece of salmon or chicken for more protein.
Off the Hook: Choosing Fish When in search of a quick and healthy meal, fish is high in protein, low in calories, and packed with healthy fats, vitamins, and minerals. But exactly which fish should you choose? Here are a few rules to make the search for good seafood an easier feat. Ask: Fresh or frozen? Flash frozen means that the fish is frozen on the boat in a vacuum-seal. It can be just as healthy as fresh fish. When choosing fresh seafood, ask if it was previously frozen. Some grocery stores simply defrost the same packaged fish sold in the freezer aisle. Fresh fish should not have any odor. If it smells fishy, it’s starting to spoil. Know where your fish comes from. When you buy fish or order it in a restaurant, ask if it’s farmed or wild-caught. Unhealthy fish farming practices can result in contamination and high antibiotic use. If buying farmed fish, always look for the label showing country of origin. The U.S. has strict environmental and food safety laws governing farmed and wild-caught fish. Choose low-mercury fish. According to the Natural Resources Defense Center, the following types of fish contain high levels of mercury: King mackerel, marlin, orange roughy, shark, swordfish, tilefish, ahi tuna, and bigeye tuna. Women who are pregnant or nursing or who plan to become pregnant within a year should avoid eating these fish. This recommendation also applies to children younger than six.
Big Changes Start Small Getting healthy doesn’t happen overnight, and extreme diet and exercise regimens never seem to last. So if you’re looking to make over your lifestyle, try starting small. Small changes add up quickly, plus, they’re easier to sustain. Cut out sugary extras. Drink soda? Switch to unsweetened iced tea. Feel like ice cream? Try a handful of frozen grapes. Swap your sugary mainstays with healthier options, and you’ll soon see results. Meditate for five minutes. It only takes five minutes a day to reap the benefits of stillness. When you feel stressed, set the timer on your phone for five minutes, and focus on your breath. Pack your lunch. Spending a few minutes at night to pack a healthy lunch for the next day saves major time and money. You can save even more time by cooking leftover-friendly dinners. Drink more water. Drinking coffee in the morning can jump-start your daily energy, but drinking water throughout the day can help sustain your buzz. Go to bed a few minutes earlier. If you aren’t getting six to eight hours of sleep per night, adjust your bedtime by a few minutes a night until you get there. Why? According to the National Sleep Foundation, getting enough sleep decreases inflammation, lowers the risk of obesity, and improves mood.
Water Aerobics: Take the Plunge! When you think of the latest exercise trends, water aerobics is probably the last thing that springs to mind. But with so many benefits, why not take the plunge? Try water aerobics to: •R educe impact. Exercising in water puts less stress on the body because it keeps you buoyant and counteracts the effects of gravity. Land exercise can be painful for those with arthritis, knee or back problems, or leg injuries. •B urn calories and get stronger. Water aerobics class burns 400-500 calories per hour. You can also expect to feel stronger: Water creates 12 times the resistance of air, so even slight movements such as kicking or paddling work your muscles harder. • I ncrease well-being. According to swimming.org, “Swimming for just half an hour three times a week can lower stress levels, improve your mood, lower incidences of depression and anxiety, and improve sleep patterns.” There are a variety of water-based exercises out there, including yoga, Zumba, step, and other fun options. So if you’re looking for something new and exciting, perhaps it’s time to hop in the pool!
Summer Sun Strategies Sunburn is just a part of summer, right? Not if you care about your health. According to the Skin Cancer Foundation, about 90 percent of skin cancers are associated with sun exposure. Here’s how to protect yourself this summer: 1. Wear sunscreen. Find a broad-spectrum sunscreen to wear when outdoors, even on hazy or snowy days. Always opt for SPF 15 or more. Reapply periodically and always check the expiration date. 2. Find shade. If you are going to the beach or sitting outdoors, make sure to bring an umbrella or find a tree. Even if you are in the shade, be sure to wear sunscreen — the sun can reflect off of shiny surfaces and sand. 3. Wear sunglasses. Opt for sunglasses that block UVA and UVB rays. Believe it or not, you can get sunburn on your eyes (and on your eyelids — ouch). This can damage your vision and is a major cause of cataracts.
Naturally soothe sunburn • Take a cool shower or bath • Apply Aloe Vera to soothe and moisturize • Drink lots of water
4. Put on a hat. A hat with a brim goes a long way. It protects your eyes, your face, ears, and even your shoulders. Avoid materials with holes. Tightly woven fabrics block more harmful rays. 5. Keep your eye on the time. Limit your time in the sun between 10 a.m. and 4 p.m. It only takes 15 minutes to get sunburn, but the damage can be long-lasting. Take the extra five minutes to apply some sunscreen and grab a hat and sunglasses.
When To Seek Medical Care Have you ever felt not-so-great but weren’t sure whether to see a doctor or just hunker down on the couch with some chicken soup? Here are some resources available to help you decide whether to make that appointment. Online symptom checker. This is a good place to start, but not a final authority. These tools ask you a series of questions and suggest possible causes. They may advise you to see a doctor, retail clinic, or urgent care. Get started with the Health Navigator tool at ibxpress.com. Health Coach. Your health insurance provider may have a 24-hour phone number that connects you to a nurse who can assess the severity of your symptoms. Check your plan information or call customer service to see if this service is available. To reach a Health Coach, call 1-800-ASK-BLUE. Your local pharmacist. They can be very helpful in determining if an overthe-counter solution is right for your symptoms. Your doctor’s office. Still not sure? It’s a good time to call your doctor’s office and ask if your symptoms are serious enough to require an appointment.
Monthly Quiz: 1. True or false: Water aerobics burns calories AND builds muscle. a. True b. False
2. Which type of blueberry has the most antioxidants? a. Organic raw b. Frozen c. Dried d. All of the above have the same high levels of antioxidants
3. What is the best way to protect against sunburn? a. Stick to tanning beds. b. Limit time in the sun. c. Wear white to reflect rays. d. Take Vitamin D.
ANSWERS: 1.) a
2.) d
3.) b
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.
The Beacon t ĞůůŶĞƐƐ ĚŝƟŽŶ - May 2016 Sunscreen - The Burning Facts Although the sun is necessary for life, too much sun exposure can lead to adverse health effects, including skin cancer. More than 1 million people in the United States are diagnosed with skin cancer each year, making it the most common form of cancer in the country, ďƵƚ ŝƚ ŝƐ ůĂƌŐĞůLJ ƉƌĞǀ ĞŶƚĂďůĞ ƚŚƌŽƵŐŚ Ă ďƌŽĂĚ ƐƵŶ ƉƌŽƚĞĐƟŽŶ ƉƌŽŐƌĂŵ͘ /ƚ ŝƐ ĞƐƟŵĂƚĞĚ ƚŚĂƚ ϵϬ ƉĞƌĐĞŶƚ ŽĨ ŶŽŶ-melanoma skin cancers and 65 percent of melanoma skin cancers are associated with exposure to ƵůƚƌĂǀ ŝŽůĞƚ ;h s Ϳ ƌĂĚŝĂƟŽŶ ĨƌŽŵ ƚŚĞ ƐƵŶ͘ LJ ƚŚĞŵƐĞůǀ ĞƐ͕ ƐƵŶƐĐƌĞĞŶƐ ŵŝŐŚƚ ŶŽƚ ďĞ Ğī ĞĐƟǀ Ğ ŝŶ ƉƌŽƚĞĐƟŶŐ LJŽƵ from the most dangerous forms of skin cancer. However, sunscreen ƵƐĞ ŝƐ ĂŶ ŝŵƉŽƌƚĂŶƚ ƉĂƌƚ ŽĨ LJŽƵƌ ƐƵŶ ƉƌŽƚĞĐƟŽŶ ƉƌŽŐƌĂŵ͘ h ƐĞĚ properly, certain sunscreens help protect human skin from some of ƚŚĞ ƐƵŶ͛ Ɛ ĚĂŵĂŐŝŶŐ h s ƌĂĚŝĂƟŽŶ͘ , Žǁ Ž ^ƵŶƐĐƌĞĞŶƐ t ŽƌŬ͍ t ŚĂƚ /Ɛ ƚŚĞ ^ƵŶ WƌŽƚĞĐƟŽŶ &ĂĐƚŽƌ ;^W&Ϳ͍ ^ƵŶƐĐƌĞĞŶƐ ƉƌŽƚĞĐƚ LJŽƵƌ ƐŬŝŶ ďLJ ĂďƐŽƌďŝŶŐ ĂŶĚͬ Žƌ ƌĞŇĞĐƟŶŐ h s ĂŶĚ UVB rays. The FDA requires that all sunscreens contain a Sun WƌŽƚĞĐƟŽŶ &ĂĐƚŽƌ ;^W&Ϳ ůĂďĞů͘ dŚĞ ^W& ƌĞǀ ĞĂůƐ ƚŚĞ ƌĞůĂƟǀ Ğ ĂŵŽƵŶƚ ŽĨ ƐƵŶďƵƌŶ ƉƌŽƚĞĐƟŽŶ ƚŚĂƚ Ă ƐƵŶƐĐƌĞĞŶ ĐĂŶ ƉƌŽǀ ŝĚĞ ĂŶ Ăǀ ĞƌĂŐĞ ƵƐĞƌ (tested on skin types 1, 2, and 3) when correctly used. Sunscreens with an SPF of at least 15 are recommended. You should ďĞ Ăǁ ĂƌĞ ƚŚĂƚ ĂŶ ^W& ŽĨ ϯ Ϭ ŝƐ ŶŽƚ ƚǁ ŝĐĞ ĂƐ ƉƌŽƚĞĐƟǀ Ğ ĂƐ ĂŶ ^W& ŽĨ ϭϱ͖ rather, when properly used, an SPF of 15 protects the skin from ϵϯ ƉĞƌĐĞŶƚ ŽĨ h s ƌĂĚŝĂƟŽŶ͕ ĂŶĚ ĂŶ ^W& ϯ Ϭ ƐƵŶƐĐƌĞĞŶ ƉƌŽǀ ŝĚĞƐ ϵϳ ƉĞƌĐĞŶƚ ƉƌŽƚĞĐƟŽŶ͘ ůƚŚŽƵŐŚ ƚŚĞ ^W& ƌĂƟŶŐƐ ĨŽƵŶĚ ŽŶ ƐƵŶƐĐƌĞĞŶ ƉĂĐŬĂŐĞƐ ĂƉƉůLJ mainly to UVB rays, many sunscreen manufacturers include ingredients that protect the skin from some UVA rays as well. These “broad-spectrum” sunscreens are highly recommended.
App of the Month - Breathe2Relax Breathe2Relax is a portable stress management tool. Breathe2Relax is a hands-ŽŶ ĚŝĂƉŚƌĂŐŵĂƟĐ ďƌĞĂƚŚŝŶŐ exercise. Breathing exercises have been documented to decrease the body's 'fight-or-flight' (stress) ƌĞƐƉŽŶƐĞ͕ ĂŶĚ ŚĞůƉ ǁ ŝƚŚ ŵŽŽĚ ƐƚĂďŝůŝnjĂƟŽŶ͕ ĂŶŐĞƌ control, and anxiety management. Breathe2Relax can be used as a stand-ĂůŽŶĞ ƐƚƌĞƐƐ ƌĞĚƵĐƟŽŶ ƚŽŽů͕ Žƌ can be used in tandem with clinical care directed by a healthcare professional. This app is available for free on iPhone and Android devices.
Is a Suntan Healthy? There is no such thing as a healthy suntan. Any change in your ŶĂƚƵƌĂů ƐŬŝŶ ĐŽůŽƌ ŝƐ Ă ƐŝŐŶ ŽĨ ƐŬŝŶ ĚĂŵĂŐĞ͘ ǀ ĞƌLJ ƟŵĞ LJŽƵƌ ƐŬŝŶ ĐŽůŽƌ ĐŚĂŶŐĞƐ ĂŌĞƌ ƐƵŶ ĞdžƉŽƐƵƌĞ͕ LJŽƵƌ ƌŝƐŬ ŽĨ ĚĞǀ ĞůŽƉŝŶŐ sun-related ailments increases. t ŝůů ^ƵŶ WƌŽƚĞĐƟŽŶ ĞƉƌŝǀ Ğ D Ğ ŽĨ s ŝƚĂŵŝŶ ͍ Most people get an adequate amount of vitamin D in their diets. If LJŽƵ ĂƌĞ ĐŽŶĐĞƌŶĞĚ ĂďŽƵƚ ŶŽƚ ŐĞƫ ŶŐ ĞŶŽƵŐŚ ǀ ŝƚĂŵŝŶ ͕ ĐŽŶƐƵůƚ LJŽƵƌ ƉŚLJƐŝĐŝĂŶ ĂŶĚ ĐŽŶƐŝĚĞƌ ƚĂŬŝŶŐ Ă ŵƵůƟǀ ŝƚĂŵŝŶ ƐƵƉƉůĞŵĞŶƚ ĂŶĚ ĐŽŶƐƵŵŝŶŐ ĨŽŽĚƐ ĂŶĚ ďĞǀ ĞƌĂŐĞƐ ĨŽƌƟĮ ĞĚ ǁ ŝƚŚ ǀ ŝƚĂŵŝŶ ĚĂŝůLJ͘ ƌĞ dĂŶŶŝŶŐ >ŽƟŽŶƐ ^ĂĨĞ͍ The FDA considers it an important public health issue that users of sun-tanning products be told when the products do not contain a sunscreen and thus, do not protect against sunburn or other harmful effects to the skin. The FDA requires that all such products carry the following label: “Warning - This product does not contain a sunscreen and does not protect against sunburn. Repeated exposure of unprotected skin while tanning may increase the risk of skin aging, skin cancer, and other harmful effects to the skin even if you do not burn.” ^ŽƵƌĐĞ͗ h ŶŝƚĞĚ ^ƚĂƚĞƐ Ŷǀ ŝƌŽŶŵĞŶƚĂů WƌŽƚĞĐƟŽŶ ŐĞŶĐLJ ;ǁ ǁ ǁ ͘ W ͘ ŐŽǀ Ϳ
Recipe of the Month - Cranberry Nut Granola Bars Ingredients
2 cups quick-cooking oats 1 cup old-fashioned oats 1/2 cup hulled pumpkin seeds 1/2 cup slivered almonds 1 cup mixed nuts 1 cup dried cranberries 1 (14 oz.) can sweetened condensed milk ŝƌĞĐƟŽŶƐ
E ƵƚƌŝƟŽŶ ;ƉĞƌ ƐĞƌǀ ŝŶŐͿ Makes 24 servings
Calories - 169 kcal Fat - 7.5 g Carbs - 22.3 g Protein - 4.8 g Cholesterol - 6 mg Sodium - 60 mg
1. Preheat oven to 350 degrees F. Line a 13x9-inch pan with lightly-greased ƉĂƌĐŚŵĞŶƚ ƉĂƉĞƌ͖ ƉĂƉĞƌ ƐŚŽƵůĚ ƐƟĐŬ ƵƉ ŽŶ Ϯ ƐŝĚĞƐ ƚŽ ĨŽƌŵ ůŝŌŝŶŐ ŚĂŶĚůĞƐ͘ 2. Mix the quick-cooking oats, old-fashioned oats, pumpkin seeds, almonds, mixed nuts, cranberries, and sweetened condensed milk together in a bowl; spread into pan, evenly pressing into the corners and the sides. 3. ĂŬĞ ƵŶƟů ƚŚĞ ĞĚŐĞƐ ĂƌĞ ŐŽůĚĞŶ ďƌŽǁ Ŷ͕ ϮϬ-25 minutes, using slightly less ƟŵĞ ĨŽƌ ĐŚĞǁ ŝĞƌ ďĂƌƐ ĂŶĚ ƐůŝŐŚƚůLJ ŵŽƌĞ ƟŵĞ ĨŽƌ ĐƌƵŶĐŚŝĞƌ ďĂƌƐ͘ 4. Allow the bars cool for 5 minutes in the pan before using the parchment ƉĂƉĞƌ ƚŽ ůŝŌ ĨƌŽŵ ƚŚĞ ƉĂŶ͘ h ƐĞ Ă ƐŚĂƌƉ ŬŶŝĨĞ ƚŽ ĐƵƚ ŝŶƚŽ ďĂƌƐ͘ >Ğƚ ƚŚĞ ďĂƌƐ ĐŽŽů ĐŽŵƉůĞƚĞůLJ ĂŶĚ ƐƚŽƌĞ ŝŶ ĂŶ ĂŝƌƟŐŚƚ ĐŽŶƚĂŝŶĞƌ͘
NAVIGATING YOUR SUCCESS
Food Safety at the Farmer’s Market
Health Benefits of Water-Based Exercise
Shopping at a farmer's market is a great way to get locally-grown, fresh fruit, vegetables, and other foods for you and your family. As these markets have grown more popular, people have more ƋƵĞƐƟŽŶƐ ĂďŽƵƚ ƚŚĞ ƐĂĨĞƚLJ ŽĨ ƚŚĞ ĨŽŽĚƐ ƉƵƌĐŚĂƐĞĚ ƚŚĞƌĞ͘ D ĂŶLJ markets have their own food safety rules, and vendors must comply with them, as well as any applicable government ƌĞŐƵůĂƟŽŶƐ͘ Ƶƚ͕ ƚŚĞƌĞ ĂƌĞ ĂůƐŽ ďĂƐŝĐ ŐƵŝĚĞůŝŶĞƐ ƚŚĂƚ LJŽƵ ƐŚŽƵůĚ follow to ensure that the farm-fresh food is safe. Produce
ĞĨŽƌĞ ĂŶĚ ĂŌĞƌ ƉƌĞƉĂƌŝŶŐ ĨƌĞƐŚ ƉƌŽĚƵĐĞ͕ ǁ ĂƐŚ LJŽƵƌ ŚĂŶĚƐ ĨŽƌ 20 seconds with warm water and soap. Wash fruits and vegetables thoroughly under running water just ďĞĨŽƌĞ ĞĂƟŶŐ͕ ĐƵƫ ŶŐ͕ Žƌ ĐŽŽŬŝŶŐ͘ ǀ ĞŶ ŝĨ LJŽƵ ƉůĂŶ ƚŽ ƉĞĞů ƚŚĞ ƉƌŽĚƵĐĞ ďĞĨŽƌĞ ĞĂƟŶŐ͕ ŝƚ ŝƐ ƐƟůů important to wash it first. Any bacteria present on the outside of items like melons can be transferred to the inside when you cut or peel them.
Juices and Cider
Check to see whether the juice or cider has been treated (pasteurized) to kill harmful bacteria. Pregnant women, children, older adults, and people with weakened immune systems should drink only pasteurized or treated juice.
Milk and Cheeses
Don’t buy milk at a farmer's market unless you can confirm that it has been pasteurized. Raw milk can harbor dangerous microorganisms, such as Salmonella, E. coli, and Listeria, that can pose serious health risks to you and your family. Pregnant women, older adults, and people with weakened immune systems are at higher risk for illness caused by Listeria. /Ĩ LJŽƵ ďƵLJ ƐŽŌ ĐŚĞĞƐĞ ;ŝŶĐůƵĚŝŶŐ &ĞƚĂ͕ ƌŝĞ͕ ĂŶĚ WĂŶĞůĂͿ͕ ĐŚĞĐŬ ƚŽ make sure it is made from pasteurized or treated milk.
Eggs
Make sure that eggs are properly chilled at the market. FDA requires that untreated shell eggs must be stored and displayed at 45°F. Before buying eggs, open the carton and make sure that the eggs are clean and the shells are not cracked.
^ǁ ŝŵŵŝŶŐ ŝƐ ƚŚĞ ĨŽƵƌƚŚ ŵŽƐƚ ƉŽƉƵůĂƌ ƐƉŽƌƚƐ ĂĐƟǀ ŝƚLJ ŝŶ ƚŚĞ h ŶŝƚĞĚ ^ƚĂƚĞƐ ĂŶĚ Ă ŐŽŽĚ ǁ ĂLJ ƚŽ ŐĞƚ ƌĞŐƵůĂƌ ĂĞƌŽďŝĐ ƉŚLJƐŝĐĂů ĂĐƟǀ ŝƚLJ͘ :ƵƐƚ ƚǁ Ž ĂŶĚ Ă ŚĂůĨ ŚŽƵƌƐ ƉĞƌ ǁ ĞĞŬ ŽĨ ĂĞƌŽďŝĐ ƉŚLJƐŝĐĂů ĂĐƟǀ ŝƚLJ͕ ƐƵĐŚ ĂƐ swimming, bicycling, or running can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease. Swimmers have about half the risk of ĚĞĂƚŚ ĐŽŵƉĂƌĞĚ ǁ ŝƚŚ ŝŶĂĐƟǀ Ğ ƉĞŽƉůĞ͘ WĞŽƉůĞ ƌĞƉŽƌƚ ĞŶũŽLJŝŶŐ water-based exercise more than exercising on land. They can also exercise longer in water than on land without increased effort or joint or muscle pain. Water-based Exercise and Chronic Illness Water-based exercise can help people with chronic diseases. For ƉĞŽƉůĞ ǁ ŝƚŚ ĂƌƚŚƌŝƟƐ͕ ŝƚ ŝŵƉƌŽǀ ĞƐ ƵƐĞ ŽĨ Ăī ĞĐƚĞĚ ũŽŝŶƚƐ ǁ ŝƚŚŽƵƚ ǁ ŽƌƐĞŶŝŶŐ ƐLJŵƉƚŽŵƐ͘ WĞŽƉůĞ ǁ ŝƚŚ ƌŚĞƵŵĂƚŽŝĚ ĂƌƚŚƌŝƟƐ ŚĂǀ Ğ ŵŽƌĞ ŚĞĂůƚŚ ŝŵƉƌŽǀ ĞŵĞŶƚƐ ĂŌĞƌ ƉĂƌƟĐŝƉĂƟŶŐ ŝŶ ŚLJĚƌŽƚŚĞƌĂƉLJ ƚŚĂŶ ǁ ŝƚŚ ŽƚŚĞƌ ĂĐƟǀ ŝƟĞƐ͘ t ĂƚĞƌ-based exercise also improves the ƵƐĞ ŽĨ Ăī ĞĐƚĞĚ ũŽŝŶƚƐ ĂŶĚ ĚĞĐƌĞĂƐĞƐ ƉĂŝŶ ĨƌŽŵ ŽƐƚĞŽĂƌƚŚƌŝƟƐ͘ Water-based Exercise and Mental Health Water-based exercise improves mental health. Swimming can improve mood in both men and women. For people with fibromyalgia, it can decrease anxiety and exercise therapy in warm water can decrease depression and improve mood. Parents of ĐŚŝůĚƌĞŶ ǁ ŝƚŚ ĚĞǀ ĞůŽƉŵĞŶƚĂů ĚŝƐĂďŝůŝƟĞƐ Į ŶĚ ƚŚĂƚ ƌĞĐƌĞĂƟŽŶĂů ĂĐƟǀ ŝƟĞƐ͕ ƐƵĐŚ ĂƐ Ɛǁ ŝŵŵŝŶŐ͕ ŝŵƉƌŽǀ Ğ ĨĂŵŝůLJ ĐŽŶŶĞĐƟŽŶƐ͘ A Good Choice Exercising in water offers many physical and mental health benefits and is a good choice for people who want to be more ĂĐƟǀ Ğ͘ t ŚĞŶ ŝŶ ƚŚĞ ǁ ĂƚĞƌ͕ ƌĞŵĞŵďĞƌ ƚŽ ƉƌŽƚĞĐƚ LJŽƵƌƐĞůĨ ĂŶĚ ŽƚŚĞƌƐ ĨƌŽŵ ŝůůŶĞƐƐ ĂŶĚ ŝŶũƵƌLJ ďLJ ƉƌĂĐƟĐŝŶŐ ŚĞĂůƚŚLJ ĂŶĚ ƐĂĨĞ swimming behaviors. ^ŽƵƌĐĞ͗ ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ ;ǁ ǁ ǁ ͘ ͘ ŐŽǀ Ϳ
Ž LJŽƵ ŚĂǀ Ğ Ă ƋƵĞƐƟŽŶ Žƌ ĐŽŶĐĞƌŶ͍ /Ĩ ƚŚĞƌĞ ŝƐ Ă ƚŽƉŝĐ LJŽƵ ǁ ŽƵůĚ ůŝŬĞ ƵƐ ƚŽ ĐŽǀ Ğƌ ŝŶ ĂŶ ƵƉĐŽŵŝŶŐ ŶĞǁ ƐůĞƩ Ğƌ͕ ƉůĞĂƐĞ contact us at beacon@reschini.com ǁ ŝƚŚ ͞ E Ğǁ ƐůĞƩ Ğƌ͟ ŝŶ ƚŚĞ ƐƵďũĞĐƚ ůŝŶĞ͕ ĂůŽŶŐ ǁ ŝƚŚ Ă ĚĞƚĂŝůĞĚ ĚĞƐĐƌŝƉƟŽŶ ŽĨ Ă ƚŽƉŝĐ Žƌ ƋƵĞƐƟŽŶ LJŽƵ ǁ ŽƵůĚ ůŝŬĞ ƚŽ ďĞ ĂĚĚƌĞƐƐĞĚ͘
Meat
Make sure that the meat is properly chilled at the market. Meat should be kept in closed coolers with adequate amounts of ice to maintain cool temperatures. Be sure to keep meat separate from your other purchases, so that the juices from raw meat (which may contain harmful bacteria) do not come in contact with produce and other foods.
Source: www.Foodsafety.gov
ĚĚŝƟŽŶĂů ZĞƐŽƵƌĐĞƐ
h ŶŝƚĞĚ ^ƚĂƚĞƐ Ŷǀ ŝƌŽŶŵĞŶƚĂů WƌŽƚĞĐƟŽŶ ŐĞŶĐLJ www.EPA.gov
ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ www.cdc.gov
www.reschini.com
If you’re driving an SUV or truck, remember that the blind spot behind your vehicle can be especially large. Use extra caution!
CHILDREN’S SAFETY: VEHICLE PRECAUTIONS As safe as your vehicle may feel to you, it can be very dangerous for a child. It’s important to familiarize yourself with the hazards vehicles can pose. Driveway Accidents Thousands of children are injured every year after being hit by a vehicle backing up or parking. According to Safe Kids USA, about half of these children are between the ages of 1 and 4. To prevent the unthinkable, follow these guidelines: • Before you start your car, walk around it and look for toys, pets, or children in the vicinity. • Back up very slowly and roll your window down to listen for children. • Teach your children safe places to go when they see a moving vehicle - for example, the front yard or porch. • Very young children should always be supervised outside. Hot Weather Safe Kids USA reports that more than 30 children die every year because they are left in a hot car. It’s simple: Do not leave children in the car, no matter what the temperature. Even a mild day can become hot very quickly inside a closed car— even if the window is cracked open. A child’s core body temperature rises three to five times faster than that of an adult, which can actually lead to death. Another concern: San Francisco State University found that one-third of all children left in a closed, parked car were done so by accident. This may occur when an adult changes his or her © 2013 Zywave, Inc. All rights reserved.
driving routine or is so preoccupied that he or she temporarily forgets the child is in the car. Unfortunately, this mental lapse can have devastating consequences. Remember these tips to keep children safe: • If you ever see a child alone in a car, call 911. • Place an item you will need (your cell phone, a handbag or jacket) in the backseat next to your child. • Make a habit of checking the backseat before you lock your car. Schedule Changes If you know you will be changing your daily driving routine, put a note in the front seat or set an alarm on your cell phone to remind yourself that your child needs to be dropped off. Ask your sitter, day care facility, or school to call you if your child has not shown up on time. Car Entrapment Your children may find your vehicle an attractive play spot. These suggestions may just save a child’s life: • Always lock your vehicle, including the trunk. • Remind children that vehicles are not to be used to play in or around. • Store keys/remote devices in areas out of reach of children. • If your vehicle’s trunk is equipped with an emergency trunk release, show your children where it is and how to operate it. •
If a child goes missing, check vehicles immediately.
June 2017
Health and wellness tips for your work and life presented by The Reschini Group
Tick and Tick-borne Disease Season is Here Shop for Seasonal Produce This Summer The U.S. Office of Disease Prevention and Health Promotion recommends that you consume at least two servings of fruit and three servings of vegetables each day. Although this varies by age, sex, and level of physical activity, it is a good recommendation to live by to build a healthy dietary base. One great way to add variety to your diet and to make sure you are eating enough fruits and vegetables is to look for seasonal produce. Additionally, choosing in-season produce can help save you money, as the abundance of the fruit or vegetable typically makes it less expensive. This summer, be mindful of what fruits and vegetables are in season near you. Fruits & Veggies - More Matters, a health initiative focused on helping Americans increase fruit and vegetable consumption for better health, has made it easy to figure out which produce is in season. On its website, you can view year-round, winter, spring, summer, and fall produce options. Click here to see what’s in season this summer. 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. © 2017 Zywave, Inc. All rights reserved.
Experts are warning that this year’s tick season could be worse and more widespread than ever due to milder winters, booming mice and deer populations, and the 2015 abundant acorn crop. Unfortunately, with the projected increase of ticks, the threat of tick-borne disease, including the most common, Lyme disease, also increases. The best way to avoid contracting a tick-borne disease is to practice proper preventive measures, which include the following:
Wear light-colored clothing, including long-sleeved shirts and pants when in wooded areas, and tuck pant legs into socks or boots. Keep long hair tied back.
Wash your body and clothing after all outdoor activities.
Look periodically for ticks if you have been outdoors, especially if you have been in wooded areas or gardens.
Remove ticks within 24 hours to greatly reduce the risk of contracting disease.
Talk with your veterinarian about tick repellent for your pet.
Check your pet’s coat if it has been in a possible tick-infested area.
For more information on ticks and tick-borne disease, click here.
Chicken and Veggie Salad
National Fireworks Safety Month: June 1 to July 4
1 Tbsp. olive oil 2 skinless boneless chicken breasts 1 head of romaine lettuce (chopped)
Fireworks are a staple at festivities for many Americans during the summer months. Unfortunately, many people do not realize just how dangerous fireworks and sparklers can be - which is a primary reason that injuries occur.
1 red onion (thinly sliced) ½ cup black olives (halved) 2 tomatoes (seeded, chopped) ⅓ cup sunflower oil
In honor of National Fireworks Safety Month, which occurs from June 1 to July 4, take some time to familiarize yourself with the following safety suggestions to avoid accidents when using fireworks.
1 tsp. garlic salt ⅓ cup grated Parmesan cheese
PREPARATIONS 1.
2.
In a large nonstick skillet, warm the oil over moderate heat. Add the chicken and cook for 6 minutes per side, or until cooked through and golden brown. Remove from heat, let cool, then dice or shred the chicken. In a large salad bowl, combine the lettuce, chicken, onion, olives, and tomatoes. Add the sunflower oil and toss to coat. Add the garlic salt and Parmesan cheese, toss well and serve.
Makes: 4 servings Nutritional Information (per serving) Total Calories
443
Total Fat
28 g
Protein
37 g
Carbohydrates
12 g
Dietary Fiber
7g
Saturated Fat
5g
Sodium
527 mg
Total Sugars
4g Source: USDA
Do not shoot fireworks off if you are under the influence of alcohol.
Always have a hose or water bucket handy.
Keep spectators a safe distance away.
Show children how to properly hold sparklers, how to stay far enough away from other children and what not to do.
Never try to relight a firework that didn’t properly ignite.
Soak all firework debris in water before throwing it away.
Do not carry fireworks in your pocket or shoot them from metal or glass containers.
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
What you eat and drink can make a significant difference in your overall health.
MEN’S HEALTH: TIPS FOR A HEALTHY LIFESTYLE The leading cause of death for males in the United States is heart disease - followed closely by cancer. Adhering to a healthy lifestyle can help you avoid becoming part of a statistic. Watch What You Eat What you eat and drink can make a significant difference in your overall health. Eating five or more servings of fruits and vegetables a day, little saturated fat, and no trans fats can improve your health and reduce your risk of developing heart disease and other chronic diseases. Know Your Risks Your genetics, environment, and lifestyle all contribute to your health. These factors may put you at an increased risk for developing certain diseases or conditions. Since you can’t change some of those factors (like your genes), focus on addressing any behaviors you do have control over, such as your diet, activity level, and smoking. Make as many changes as you can to improve your well-being. Get Moving Nearly 80 percent of Americans do not get enough physical activity. For adults, 30 minutes of moderate physical activity per day is recommended. Being active does not take a lot of time or money, but it does require a commitment. Start slowly, work up to a satisfactory level, and do not overdo it. Develop a workout routine or try something different every day. Find fun ways to stay in shape and feel good, such as gardening, swimming, walking the dog, or jogging.
© 2016 Zywave, Inc. All rights reserved.
Manage Your Stress Perhaps now more than ever before, job stress poses a threat to the health of workers and, in turn, to the health of organizations. Balancing obligations to your employer and your family can be challenging. Protect your mental health by engaging in activities that decrease your stress, such as enjoying your favorite hobby, exercising, reading, or spending time with friends or family. Managing your stress can help keep you stay healthy. Get Routine Exams Based on your age, health history, lifestyle, and other important factors, you and your doctor can determine how often you need to be screened for certain diseases. These include high blood pressure, high cholesterol, diabetes, sexually transmitted diseases, and cancers of the skin, prostate, and colon. When problems are found early, your chances for treatment and survival are greater, so getting routine checkups could help save your life. By following the tips in this article, you can start living a healthier lifestyle today.
OJR ‘02 Alum Jenni L. Walsh Invites You to Wellington Square Bookshop For a Discussion and Book Signing June 8, 2017 5:30 pm
From debut historical novelist Jenni L. Walsh—daughter of Karl and Susanne Crawford of South Coventry—Becoming Bonnie is the coming-of-age story of how wholesome Bonnelyn Parker became half of the infamous Bonnie and Clyde duo. The summer of 1927 might be the height of the Roaring TwenTes, but Bonnelyn Parker is more likely to belt out a church hymn than sling drinks at an illicit juice joint. However, when her boyfriend, Roy Thornton, springs a marriage proposal on her, and financial woes jeopardize her ambiTons, Bonnelyn finds salvaTon in an unlikely place: Dallas's newest speakeasy, Doc's. When Roy discovers her secret life, he embraces it—perhaps too much, especially when it comes to booze and gambling. Maybe Bonnie can have it all: the American Dream, the husband, and the intoxicaTng allure of jazz music. But her life—like her country—is headed for a crash. Bonnie Parker is about to meet Clyde Barrow. Also featured at the event from Philadelphia local Janet Benton is Lilli de Jong, the story of a young woman who finds the most powerful love of her life when she gives birth at an insTtuTon for unwed mothers in 1883 Philadelphia. Pregnant, le\ behind by her lover, and banished from her Quaker home and teaching posiTon, Lilli de Jong enters a home for wronged women to deliver her child. But Lilli can’t give up her newborn child. Instead, she braves moral condemnaTon and financial ruin in a quest to keep herself and her baby alive. Confiding their story to her diary as it unfolds, Lilli takes readers from an impoverished charity to a wealthy family's home to the streets of a burgeoning American city. Drawing on rich history, Lilli de Jong is both an inTmate portrait of loves lost and found and a testament to the work of mothers. "So lible is permissible for a woman," writes Lilli, “yet on her back every human climbs to adulthood.”
To reserve a seat, visit www.eventbrite.com/d/pa--exton/wellington-square-bookshop 549 Wellington Square, Exton PA 19341 (610) 458-1144
What is the Healthy Bodies Healthy Minds Institute? The HBHMI is an annual event designed to nurture the interdisciplinary roles of school personnel in the adoption of physical activity as a learning tool. Learn from leading neuroscientists, educators and psychologists the best practices and evidence-based research to creatively incorporate physical activity into teaching practices and enhance students’ ability to learn. We invite all educators who are motivated to transform schools into institutions of movement and wellness to attend this once-a-year opportunity.
What are the goals of HBHMI? ● ● ● ● ● ●
To review current research on the relationships between curriculum planning, school-based physical activity, and learning outcomes. To infuse wellness into the classroom culture. To provide educators with the skills and knowledge to implement brain-based learning with their students. To develop a multidisciplinary school-based team that will implement exercise and learning initiatives in their schools. To provide a forum for discussion and collaboration among like-minded educators. To assist in the development of an action plan for each school building.
What should I expect? You can expect two days of collaboration with your peers working on a common goal. Teams and colleagues should come ready to listen to other’s experiences and ready to share their own experiences and ideas. Please dress in comfortable attire suited for physical activity and summer weather.
What speaker sessions are offered? Historically, sessions have been offered by leading educators, neuroscientists, psychologists, and others that specialize in the professional development of teachers and school administrators. Sessions that address specific physical activity components, techniques for integrating movement into the classroom, social and emotional learning, mindfulness, nutrition topics, community partnerships for schools, staff wellness, and best practice models from around the nation will be offered.
Who should attend? Interdisciplinary school teams and individuals interested in learning best practices for transforming schools and places of learning into a whole child modeled, movement-centered environment. Attendees may include classroom teachers, nurses, health and physical education teachers, administrators, school counselors, executive directors, youth development coordinators, and any other motivated individual regardless of their official role.
1
The Y and Owen J. Roberts
FREE ONE DAY FAMILY GUEST PASS Owen J. Roberts Employees Present this pass to the Welcome Center at any Philadelphia Freedom Valley YMCA branch to try the Y for a DAY between June 1-30, 2017
ZUMBA YOGA CARDIO & FREE WEIGHTS EQUIPMENT CYCLING PERSONAL TRAINING BABYSITTING INDOOR/OUTDOOR POOLS AND MORE Valid for a one day family pass at any branch of the Philadelphia Freedom Valley YMCA. Limit one per family. Must be redeemed between June 1-30, 2017. This coupon has no monetary value.
For Membership Only – Use Code [Guest Passes – Corporate]
CP-YMCAAlliance.0517
THE Y AND OWEN J. ROBERTS TEACHERS AND STAFF
Pay no joiner fee for any membership – up to $150 value! Receive 10% off monthly membership fees for new and existing members. A Place to Belong Access over 40 YMCA branch locations and no contracts to sign! Here’s How to Join Visit any YMCAs listed on the back or visit your home branch, then verify employment with a company ID or current paystub. Your Membership Includes: Access to the Regional Y Alliance including over 40 YMCA branches Fitness & wellness classes, Babysitting (2 hours/day), Wellness consultations (3 per member) Priority class and program registration
AWAY privileges at Y’s across the country
CP-YMCAAlliance-flyer.0517