Wildcat PRIDE Owen J. Roberts Alma Mater Far above the valley green, Roberts High School can be seen With its colors red and white, signifying truth and right. Justice Roberts, man of fame, this our heritage and name, Gavel, Ledger, we recall, holding memories for all. Roberts High to thee we raise Alma Mater, hymn of praise For our teachers, honor due; For our students, tried and true; For our friends within these walls For these hallowed rooms and halls; Knowledge for each seeking mind; And respect for all mankind. In times of toil and gladness too, Through all time we’ll e’er be true. Grateful for each fruitful year we have spent with classmates dear, Cherished memories evermore Till our high school days are o’er Faithful, loyal, always true, We will pledge our trust to you.
June 2015
What’s Inside LIFE
Healthy You! Live Well, Work Well Fireworks Safety Swimming Safety
CULTURE and EVENTS
Healthy Bodies, Healthy Minds Institute (Scholarships Available—email JRechtin@ojrsd.com)
Vote for Aqua Squad Discount Tix through Chamber Area Events and Offers
June 2015
THIS EDITION FEATURES:
Safe Summer Fitness Whole Foods for Weight Loss Grow Wellness in Your Garden Diabetes: Know the Odds 5 Tips to Beat Back Pain Brought to you by
Safe Summer Fitness The blue skies and sunshine of summer signal an invitation to walk, golf, bike, swim, and play. But while sunny days lure us outside, hot and humid temperatures and overexposure to sun warrant caution. Here are a few smart tips for safe summer activity: Happy trails. Walking and bike trails are a scenic option over concrete, but watch for hidden holes, rocks, tree roots, and other uneven terrain, which can cause ankle injuries. Safe rolling. When bike riding, wear a helmet that fits well, stay on bike paths whenever possible, make sure others can see you, don’t bike at night, and stay alert — especially by not wearing headphones. Make a splash! Swimming and water sports such as kayaking, snorkeling, and surfing are ideal activities to keep cool under the sun. Protect yourself from the sun, swim with a buddy, avoid alcohol, and keep an eye on the weather for storms. Keep cool and covered. Beat the heat by drinking plenty of water, dress in light fabrics, wear sunscreen with a high SPF, and work out in the morning or evening. Remember that when in the water, even if you don’t feel sweaty, your body is still perspiring, so it’s even more important to replenish your fluids.
Whole Foods for Weight Loss It takes a “whole” lot of food to lose weight! Wait, what? Let us explain: instead of complicated meal plans or calorie counting, try eating whole foods. Ideally, a whole food only has one ingredient. Whole foods such as fruits, vegetables, meats, and whole grains help fill you up while providing your body with nutrients. Plus, unprocessed foods like these don’t have all the added fat, sodium, and sugars that expand your waistline. Here are some examples of whole foods and the processed versions to avoid:
Whole Food
Processed Food
Baked potato
Fast-food French fries
Peach
Canned peaches in syrup
Fresh chicken breast
Pepperoni
Oatmeal
Sugary cereals
Corn
Corn chips
While it may feel impossible to avoid processed foods completely, choosing foods as close to their natural state as possible is a good place to start.
Grow Wellness in Your Garden It’s always rewarding to cook a healthy meal from food plucked from your own backyard. But the benefits of gardening don’t stop there: It saves money. Studies have shown that gardening lettuce alone can save you upwards of $300 a year. If you also grew herbs, cherry tomatoes, and green beans, your savings would be closer to, or more than, $1,000 a year! Even better than that — you know where your food is coming from! It’s great exercise. Believe it or not, gardening is considered exercise. All of the muscles you use — your arms, legs, buttocks, and core, reap the benefits of the activity. It also stretches your muscles, relieving pain and helping to keep your joints healthy. You can burn up to 200 calories digging a hole, and close to 150 calories by planting. Gardening is also great for the mind and is a proven de-stressor. You’ll eat healthier. When you plant your own garden, you can choose what you put into it — that means your garden can be 100 percent organic. Also, with fruits and vegetables at your disposal, you are more apt to prepare colorful, well-balanced meals. Not to mention you’ll be eating the freshest, fully flavored fruits and veggies you can find!
Recipe of the Month: Garden-fresh Zucchini Ingredients: 6 zucchini
2 teaspoons garlic powder
6 tablespoons balsamic vinegar
2 tablespoons olive oil
Instructions: Cut the zucchini lengthwise into quarters. In a container large enough to hold the zucchini, prepare a marinade by mixing the vinegar, oil, and garlic powder. Add zucchini and marinate for 10-30 minutes. Grill or broil zucchini, turning once, until desired tenderness, about 10-15 minutes.
Diabetes: Know the Odds
Are you at risk for or living with diabetes? If you are, it’s possible that you don’t even know it. The Centers for Disease Control (CDC) recently released new statistics about diabetes in America, and the chart below illustrates just how large the problem has become:
You can prevent or delay type 2 diabetes by: • E ating well to achieve or maintain a healthy weight • A dding physical activity to your daily routine • Not using tobacco
Statistic
In Diabetes
In the World
1 out of every 4
People in the U.S. who don’t know that they have diabetes
People who use social networking
1 out of every 11
People in the U.S. who have diabetes
Odds of winning an 11-horse race
2 times higher
Medical costs for people with diabetes
The average cost to eat out vs. eating at home
Take control of your risk for type 2 diabetes by eating healthy foods to manage your weight, exercising to lower blood sugar, and improving circulation and blood pressure. If you already have diabetes, follow your doctor’s advice and take medications as prescribed.
5 Tips to Beat Back Pain Daily stretching — even just five minutes — can help your back feel better, prevent injury, and improve overall well-being. If you experience occasional back pain, these tips might provide some relief: 1. S it with your knees slightly higher than your hips to provide better low back support. 2. Stay within 10 pounds of your ideal healthy weight. 3. Lift with your legs, not your back, and keep the lifted object close to your body. 4. W hen sleeping on your back, put pillows under your knees or lie on your side with a pillow between your knees. 5. Treat minor back pain with gentle stretching followed by an ice pack.
Accidents (Don’t Have to) Happen Life moves fast most days. People perform many daily tasks, including working, running errands, even driving, without a lot of conscious thought. Making a wrong turn, miscalculating a checkbook entry, or missing a step are all mistakes that can cause undesirable consequences. Fortunately, you can improve your performance and reduce errors and accidents by boosting your attention and thinking before acting.
Try these steps: 1. Stop and pause to focus on the activity. 2. Think and understand before acting. 3. Act only when you are sure. 4. Verify that the result of your action is what you expected.
Monthly Quiz: 1. W hich of the following is true according to the Safe Summer Fitness article? a. Sunburn and other dangers warrant caution. b. Summer is too dangerous to be active. c. It's not possible to sweat when swimming.
2. Which of the following is a whole food? a. Pepperoni b. Baked potato c. French fries
3. C hoose the answer that best completes this sentence: To provide relief from back pain... a. Gently stretch and apply an ice pack. b. Hang from your ankles. c. Sleep with straight legs.
ANSWERS 1.) a
2.) b
3.) a
Brought to you by
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor.
The Health Benefits of Sunlight Exposure Most people are familiar with the risks of unprotected sun exposure, such as sunburn, wrinkles, freckles, eye damage, and skin cancer. However, although overexposure to the sun is bad for your health, getting enough exposure to sunlight is necessary and beneficial. Adequate time in the sun gives you several benefits:
Presented by The Reschini Group
A boost in serotonin, a neurotransmitter that regulates your appetite, sleep, memory, and mood
Support of your circadian rhythm, which leads to better sleep - sunlight “turns off” melatonin production each morning, which is the hormone that makes you feel drowsy as it gets darker at night
Production of Vitamin D, which is needed for important body functions such as strengthening your bones and contributing to your immune system
Relief of stress and pain, and help for individuals suffering from seasonal affective disorder (SAD), a type of depression
Lowered risk for nearsightedness - research indicates that children who spend more time exposed to sunshine outside may reduce their risk of becoming nearsighted
USDA’s Food App f you’re like most people, you’ve bought groceries only to have to toss the spoiled remainder before you or your family had a chance to eat it. Throwing out spoiled or expired food is frustrating and wasteful, but tracking when each food goes bad can be difficult. Well, now there’s an app for that! Recently released for Apple and Android devices, the FoodKeeper app includes information on more than 400 items, and the app gives you the ability to access cooking and storage tips, receive food expiration notifications and submit questions to the “Ask Karen” feature, which provides information on a variety of issues including preventing foodborne illness and safely preparing meat and poultry products. The FoodKeeper app was released in early April 2015 by the U.S. Department of Agriculture (USDA) as part of the larger U.S. Food Waste Challenge, which began in 2013 in partnership with the U.S. Environmental Protection Agency.
The key to reaping the health benefits of sunlight while avoiding the risks is balance and moderation. The U.S. National Institutes of Health recommend about 10 to 15 minutes in the sun without sunscreen. The time of day and your skin pigmentation will affect how much unprotected time in the sun is healthiest for you. It’s especially important to wear sunscreen or limit direct sun exposure between 10 a.m. and 4 p.m., when the sun’s rays are the strongest. And while you’re out enjoying the sunshine, don’t forget UV-blocking sunglasses to protect your eyes.
Swimming for Exercise
Enchiladas
Swimming is often a summertime favorite for children, but it’s also a great form of exercise for individuals of all ages. What sets swimming apart from other workouts?
This version of enchiladas is a great pick for a tasty, healthful meal when you’re short on prep time.
It’s low impact, which is ideal for anyone with overworked or injured joints.
It’s a form of resistance training that strengthens muscles all over your body, especially your core.
It’s an aerobic exercise, strengthening your heart and improving lung efficiency.
If you’re a novice swimmer, start slowly to build up how long and far you’re able to swim.
Cataract Awareness Month Cataracts are a clouding of the eye’s lens that impacts vision sometimes leading to blindness. The specific cause(s) of cataracts is not known, but the risk typically increases due to age, smoking, alcohol use, prolonged exposure to sunlight, and diseases such as diabetes.
Nonstick cooking spray 1 - 24-ounce can chili without beans 1 ½ cups canned, low-sodium, non-fat, refried beans 2 cups low-fat cheddar or Monterey Jack cheese, shredded © 2015 Zywave, Inc. All rights reserved.
8 large flour tortillas Preheat oven to 350 degrees F. Cover a cookie sheet with foil and spray with nonstick cooking spray. In a medium-sized saucepan, heat chili and refried beans until warm (do not boil). Spoon about half of the chili mixture evenly onto each tortilla, sprinkle with cheese and roll up. Place side by side on the cookie sheet with seam side down. Top the tortillas with the remaining chili mixture. Sprinkle them with the remaining cheese. Bake for 10 minutes or until cheese is melted. Yield: 8 servings. Each serving provides 310 calories, 17 g of fat, 6 g of saturated fat, 500 mg of sodium, 17 g of protein, and 4 g of fiber. Source: USDA
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
When using fireworks, you should always plan in advance.
FIREWORKS SAFETY Fireworks are a staple of many Fourth of July and other celebrations, but remember to take precautions to ensure your special event is safe and accident-free.
• Keep spectators a safe distance away.
The Risks
• Do not shoot fireworks off if under the influence of alcohol.
Unfortunately, many people do not realize just how dangerous fireworks and sparklers can be which is a primary reason that injuries occur. Fireworks can not only injure the users, but can also affect bystanders. Bottle rockets and firecrackers can fly in any direction and may explode on or near someone instead of up in the air. Sparklers are also a huge risk, as they burn at very high temperatures and are often given to children too young to use them safely. All fireworks pose potential risks of burn, blindness, and other injury. Tips for Safe Use When using fireworks, always plan carefully in advance for who will shoot them and what safety precautions you will have in place. Here are some suggestions to ensure safety and avoid accidents:
• Wear safety goggles when handling or shooting off fireworks.
• Never give sparklers to young children. • Show children how to properly hold sparklers, how to stay far enough away from other children and what not to do (throw, run, or fight with sparkler in hand) - but supervise closely, regardless. • Point fireworks away from people, homes, trees, etc. • Never try to relight a dud (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.
• Use fireworks and sparklers outdoors only. • Always have a hose or water bucket handy. • Only use fireworks as intended. Do not alter or combine them, and do not use homemade fireworks.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2011-2012, 2014 Zywave, Inc. All rights reserved.
Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group
SWIMMING SAFETY Knowing your limits in the water is important. If you swim too long, you could develop a muscle cramp or other physical condition that makes it harder for you to swim safely.
Drowning is the fifth leading cause of unintentional injury-related death in the United States. Knowing how to swim and following these safety tips will help keep you and your children safe. Explain swimming safety to children when young, and reinforce its importance regularly. Swimming Pools • Do not dive unless it’s deep enough to dive safely - it is recommended not to dive headfirst in water less than nine feet deep, and not to dive at all into water less than five feet deep. If depth is not posted, ask a lifeguard. • Always monitor children, even if lifeguards are present. • Always review and follow posted water safety rules. • Avoid swimming alone, and make sure your child uses the buddy system if swimming with friends. • Never run near a pool - slipping can be dangerous. • If you are just learning to swim, stay in an area of the pool where you can stand. • Pool toys are not designed to be safety flotation devices - keep life jackets or life rings close at hand. Lakes and Ponds • Wear water shoes to protect your feet from jagged rocks, broken bottles, trash, etc.
• Be careful of weeds, which can trap your feet. If you do get tangled, slowly pull and shake your arms and legs to get loose. • Stay away from boats, jet skis and other motorized water vehicles. • Be cautious and inch unexpected drop-offs.
out
to
avoid
Oceans • Pay attention to water conditions and wave strength. If it seems unsafe, don’t go in the water. • Strong currents can carry swimmers away from shore quickly. If you get caught in a current, swim parallel to the shoreline until the water stops pulling you, and then swim straight back to shore. If you cannot safely make it back, tread water and call or signal somebody for assistance. • Watch out for jellyfish. If you get stung, find a lifeguard immediately to seek treatment, or call 911 if you have a severe reaction. • Never swim alone or at night. • Always swim in an area that is easily visible to others. • Wear water shoes to protect your feet from jagged rocks, broken bottles, trash, etc. • Do not swim extremely far out. • Avoid swimming close to piers and boats; if a big wave comes, you could get thrown into something and injured.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2009, 2011-2012, 2014 Zywave, Inc. All rights reserved.
Support the Aqua Squad by VOTING for the PEOPLE’S CHOICE AWARD on Thursday, June 18, 2015 between 1:30 – 8:00 pm at www.nsta.org/VoteECYBER15. The Aqua Squad is a team of sixth graders (Jeanne Tokay, Andrew Bilotta, and Jackson Massey) who decided to investigate how the quality of bottled water compares to school tap water. They discovered that the school water is safe and, when kept cool, tastes just as good as bottled water. They also determined that, collectively, East Vincent students and staff could save enough money to purchase iPads for every student in grades 2 – 6 by eliminating the money they waste on disposable water bottles in just one year…plus it would be better for our environment! The Aqua Squad placed first in the state of Pennsylvania and first in the Northeast USA region for the 2015 eCybermission challenge. They will compete at the National level from June 15 – 19 in Hunt Valley, MD. You can view their project at www.bit.ly/aquasquad.
Get discounted tickets to area attractions through the Tri-County Chamber of Commerce http://tricountyareachamber.com/yourChamber/memberBenefits/Tickets-to-Attractions.aspx
Adventure Aquarium, Bear Creek, Carmike, Dorney, Dutch Wonderland, Hershey Park, Jack Frost, Knoebels, Morey’s, Movie Tavern, National Aquarium, Phila Zoo, Please Touch Museum, Renaissance Faire, Regal, Six Flags
The 411 on HBHMI 2015 Join us on August 4 & 5, 2015 for the annual Healthy Bodies Healthy Minds Institute. Learn
View the Registration Guide here.
from leading neuroscientists, educators, and psychologists the best practices and evidencebased research to creatively incorporate physical activity into your pedagogy and improve your student’s quality of learning. We invite all
individuals who are motivated to transform schools into movement-centered buildings to attend this once-a-year opportunity.
Two Days. Two Purposes. Day 1: Personal Development
Day 2: Team Workshop
Date
August 4, 2015
Date
August 5, 2015
Time
7:30am-5:00pm (Mix & Mingle from 5:00pm-6:00pm)
Time
7:30am-4:00pm (Optional Workout at 7:00am)
Location
The Hill School, Pottstown, PA
Location
The Hill School, Pottstown, PA
Cost
$50.00
Cost
Free*
This day is all about you and designed for your personal development. Register for as many sessions as you want, and you’ll accumulate your CECs based on the number you check into at the institute. And, don’t forget to check with your school district if your CECs will count toward your Act 48 hours.
Register for Personal Development here.
We all know there’s no “I” in “team”. This day is designed for teams to plan and implement the information they learned on the first day, as well as receive one-on-one support from our leading presenters. Participating in the Personal Development portion of the institute is the prerequisite to attending the Team Workshop. Teams (4-10 people) must include one administrator and may include teachers (all subjects welcome), nurses, school counselors, and food service providers. Please note that all team members will need to have registered for Personal Development prior to submitting the team registration.
Register for the Team Workshop here. Contact Us: Marketing & Communications and Registration Information: lpatience@pottstownfoundation.org Payments & Invoices and Conference Certificates: ldeflavia@pottstownfoundation.org Presenter/Session Coordination: apultorak@pottstownfoundation.org
Golden Sweet Peas! Farm to Neighbor Club Pickup #3 6/19/15 4:00-7:00pm!
! This week for on farm pickup! ! For $20 this weeks box will include:! Salad mix! Baby kale Baby chard Salad Radishes Salad Turnips Garlic Scapes!
!
15 boxes available.! Add on additional items! ! -Golden Sweet snap peas $3/pint (20 available)! -Salad mix $3/lb ! -Salad Radishes $1.5/bunch! E-mail moriahsfarm@gmail.com with the number of boxes you want and quantities of add on items you want.
BEACONof LIFE CHIROPRACTIC
BOL Family Fun Day benefits Jovie's Journey, Inc. 501(C)3, Supporting Children with Hearing and Speech Needs.