Wildcat PRIDE More than 17 million steps taken toward better health. BOOM
March 2016
What’s Inside LIFE
Welcome Babies Congratulations Bucktown2Belfast Walkers Healthy You! Live Well, Work Well Worklife Brain Awareness
CULTURE and EVENTS
Congratulations Citadel Nominees Congratulations Natalie Smith April 2—EF Consignment Sale April 7—HS Art Show Reception April 8—MS Cabaret April 30—HS Yard Sale May 18—Film Festival Yoga on the Deck AT&T Offer Various other items of interest
March 2016
THIS EDITION FEATURES:
To Sweat or Not to Sweat? Home Cooking for Health Spring Clean Your Plate Tame Your Shame Rock Your Relationships Brought to you by
To Sweat or Not to Sweat? Sweat is the body’s way of regulating its temperature. To some, it signals a really good workout, but to others, sweating is an inconvenience to avoid. Let’s face it, sweating can mess up your hair and clothes, ruin good make-up, or be embarrassing when excessive. However, it shouldn’t be a reason to avoid exercise.
Try these tips to help control sweating: • Keep hair off your neck and forehead, keeping your face clear. • Wear clothing that moves with you to allow heat to move away from your body. • Wash off lotions that can cause blocked sweat glands. If the thought of needing an extra shower after physical activity leads you to skip exercise, then try these low- or no-sweat workouts: Swimming. While you will actually be sweating, you won’t feel it! Water aerobics or laps are easy on the joints, too. Just remember to drink water and keep rehydrating, because you are sweating, even if you don’t know it. Walking. You can control the intensity of this low-impact workout. Walking outside in cool weather or inside a climate-controlled building shouldn’t leave you drenched. Tai Chi. This is a very gentle, meditative activity. It promotes balance, coordination, and flexibility.
Spring Clean Your Plate Spring is coming, and so is a new crop of fresh produce. Here is a sampling of some of the seasonal produce to watch for in March, April, and May: Asparagus: Roast, grill, or lightly sautée in olive oil.
Honeydew Melon: Store at room temperature until slicing.
Artichokes: Bake and toss in pastas or salads. See an easy artichoke recipe on the next page.
Pineapple: Choose ones with dark green leaves and avoid ones with soft or dark spots and dry-looking leaves.
Apricots: Rinse and enjoy for a sweet treat.
Spinach: Add to salads and omelets, or sauté with garlic and olive oil.
Broccoli: Stir-fry, steam, or grate into slaw.
Strawberries: Eat whole, slice into cereal, or add to a fruit salad.
Butter Lettuce: Wash and dry thoroughly for salads.
Watercress: Add to sandwiches, soups, or salads.
Home Cooking for Health What’s better than a home-cooked meal? How about the fact that it can lower your risk of type 2 diabetes and help aid weight loss? So why is food that’s cooked at home so much healthier than pre-packaged, take-out, or restaurant food? 1. Serving sizes. Many restaurants serve two to three times more than the recommended heathy portion sizes. 2. Control over ingredients. Making mouthwatering, highly palatable foods is the business of a restaurant, but making the tastiest dish doesn’t always prioritize nutrition. They will use as much butter and salt as it takes to get people to come back! 3. Time and convenience. Meals at home can be prepared in 20 minutes or less. While a restaurant seems quicker, add up the time of getting in the car, driving to the restaurant, waiting to be seated, ordering food, waiting for food, paying for the meal, and then driving home! Make eating in more convenient by cooking dishes like stews and roasts on the weekend, then eating them throughout the week. Or try a slow-cooker that prepares meals while you work. Think of a restaurant meal as an occasional break, then head back to the kitchen for your health and your wallet.
Recipe of the Month: Grilled Artichokes Ingredients: 4 large artichokes
Salt and pepper to taste
1 tablespoon unsalted butter
Instructions: Fill a large pot with water, add a pinch of salt, and bring to a boil. Prepare artichokes by trimming off the outer leaves, cutting them in half lengthwise through the stem, and scooping out the choke (the bristly, inedible part). Add prepared artichokes to the pot and cook for 10-15 minutes, until tender. Drain. Heat a grill or skillet over medium high. Brush the artichokes with olive oil and season with a little salt and pepper. Cook cut side down until hearts are tender, about 5 minutes.
Tame Your Shame What holds you back from achieving your goals, trying new things, or even following your dreams? Fear of failure, mistakes, or criticism? Perhaps it’s shame. Everyone has shame, and it is one of the rawest emotions people experience. Love, belonging, and connection give us meaning and purpose in our lives, and shame is the fear that something we’ve done makes us unworthy of these things.
Shame can be experienced in some of the following ways: • A ppearance and body image (not being fit, thin, or tall enough) • Money and prestige (not being rich enough, not getting promoted) • Parenting (working too much or not enough, being too strict or too lax) While some believe that shame is a tool to help people do better, it usually doesn’t lead to positive outcomes and is more likely to cause destructive behaviors. Shame destroys courage and fuels disengagement.
The keys to combating shame are: • Self-compassion. Recognize shame and figure out what triggers it. • Reality check. Are the expectations driving your shame realistic? • S hare. When we talk about shame with others, we gain their empathy. A simple “Me too!” sends the message that we are not alone.
Rock Your Relationships Is someone in your life driving you crazy? Whether it’s a partner who won’t talk when they’re upset, a disagreement with a boss or co-worker, or even a social media post that goes against your values, confrontation is rarely the solution. Remember: People are different. Every person has his or her own personality flaws, defenses, and emotional triggers. Human nature is to view one person as “right” and the other person as “wrong.” But rather than trying to change another person’s behavior or opinion, focus on your own reactions. Here are some tips: • • • •
Think before responding to the other person. Be mindful of their perspective. Listen and ask questions. Deal with differences as opportunity for self-growth.
Why to Build an Emergency Fund Life is full of unexpected events, such as medical issues, layoffs, and home or car repairs. Setting aside a financial safety net set can help ease the stress of emergencies, if or when they occur. According to Money magazine, 78 percent of us will have a major negative financial event in a ten-year period. Here are some tips for building an emergency fund: • Aim to save for three to six months' worth of expenses. • Keep your funds in an account that you can access easily and quickly, such as a simple checking or money market account. • Don’t be tempted to tap in to your emergency fund for everyday expenses!
Monthly Quiz: 1. According to the article, sweating can: a. Signal a really good workout b. Ruin good makeup c. Be made bearable d. All of the above
2. Why can food that is cooked at home be healthier? a. Servings at home are larger. b. Home cooking gives you control over ingredients. c. Less time sitting in the car.
3. Which of the following is true about shame? a. It is a good tool to motivate people to change. b. It encourages courage. c. It can be combatted with self-compassion and empathy.
ANSWERS 1.) d
2.) b
3.) c
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.
Bucktown to Belfast We made it!!!!! Marisa
Stoltzfus
Jonathan Yoder
Jennifer
Snow
Jen
Ryan
Monaghan
stephanie binns
Melissa
Kent
Mark
DeFusco
Natalie
Nau
Dana
Emery
Mike
Shelgren
Kimberlee Guinan
Smith
Gabrielle Baylor
Nancy
Schmidt
Barbara
Rosato
Patrice
Mullen
Candis
Wiese
Margo
Zimmerman
Maureen Otis
Nancy
Shultz
Kristin
Colfer
Amanda
Holmes
Jill
March
Alexandra Lewis
Erin
Wydrzynski
Heidi
Lehmann
Kira
Rumpp
Annette
Lemma
Lisa
Bilotta
Katie
Marini
Amy
Christman
Kate
Cimo
Deb
Shronk
Alaena
Silva
Cassie
Dollard
Sue
Kucharik
Diane
Pastella
Betsy
Ross
Lester
Barr III
Amy
Oswald
Kimberly Nagy
Lindsay
Staufenberg
Lisa
amanda
selwyn
VanNatter
Collectively, 96 steppers tracked 17,275,668 steps!!!!! Bucktown to Beijing!!!!!
Bucktown to Belfast We made it!!!!! Elena Tobin Krista Hirth Veronica Cousens Lisa Elaine Megan Joan Shane Rachel Tim Mary Allison Ryan Missy Rachel
Cherpanich Kindl Shane Rechtin Neiffer Hoffman Maher White Retuta Howard Walton Snyder
Jean Kellie Deb Elise Karin Camille Sarah Becky Denise Beth Amber Ashley Cheryl Alex Joyce
Heffelfinger Bean Weber Jasulevicz Suzadail Dean Allander Kilfoy Grant Nyce Benson Hineman Burinsky Medlar DeVol
Bucktown to Belfast Virtual Walk Top Steppers
March 2016
Health and wellness tips for your work and life presented by The Reschini Group
Zika: What You Should Know Lead Water Poisoning Although lead-based paint and dust in older buildings are the most common sources of lead poisoning, drinking water is sometimes a source as well. This is mostly due to old, corroded pipes. High levels of lead in the bloodstream can cause serious health effects, especially in children under the age of 6. Symptoms of lead poisoning in children include developmental delay, learning difficulties, irritability, weight loss, fatigue, abdominal pain, vomiting, constipation, and hearing loss. Since you can’t see, smell, or taste lead in water, the only way to detect it is to have the water tested. If your home is served by public water systems, your local water authority should be able to provide this information. You can also use an at-home lead-testing kit. If your tap water’s lead levels exceed 15 ppb, you can possibly reduce the threat of lead poisoning by doing the following:
Run cold water for at least a minute before using or drinking it. Do not use hot tap water for drinking and cooking, since hot water draws lead from the corroded pipes. Instead, use cold tap water and heat it on the stove. Invest in a home water filtration system that reduces the amount of lead in your water.
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. © 2016 Zywave, Inc. All rights reserved.
A relatively new virus is prompting worldwide concern because of how quickly it is spreading across the globe. Also alarming is its connection to microcephaly, a neurological birth disorder. Transmitted by the aggressive Aedes aegypti mosquito, the Zika virus is rare because it can infect the fetuses of pregnant women who have the virus. Symptoms of Zika are generally mild and include headaches, fever, rash, and sometimes conjunctivitis (pink eye). Most people don’t even realize that they have been infected by the virus, which is why it is such a concern for pregnant women. The Zika virus has spread to more than 20 countries since May of 2015. The Centers for Disease Control and Prevention (CDC) is warning pregnant women against travel to any affected areas. Furthermore, health officials in several of those countries are telling female citizens to avoid becoming pregnant, in some cases, for up to two years. Several states have confirmed the virus in individuals who traveled to areas where the virus is circulating. Researchers are working to create a Zika vaccine. Until then, the best method of prevention is to avoid travel to areas with active infestations. If you do travel to one of these areas, be sure to wear mosquito repellent and thick clothing that covers as much of your body as possible. Unlike most mosquitos, the type that carries Zika is most active during the daytime hours until dusk, and it also prefers to be indoors. This makes it very important to use screen doors and windows and to stay in air-conditioned hotels when possible.
RICE-CRUSTED PIZZA This is a versatile, gluten-free pizza recipe. Experiment using different kinds of rice, cheese, and toppings.
2 cups cooked rice 16 ounces shredded mozzarella cheese 1 egg ¼ tsp. salt 2 cups tomato puree
Directions
3 Diets to Help You Follow the New Dietary Guidelines The new 2015-2020 federal dietary guidelines focus on the prevention of diet-related chronic diseases instead of just weight management alone. Here are three suggested diets designed around the guidelines to help make them more user-friendly:
Healthy American Diet: A healthier version of what people in the United States typically consume, it suggests 2.5 cups of vegetables, 2 cups of fruit, 6 ounces of grain, 3 cups of dairy, and 5.5 ounces of protein daily.
Mediterranean Diet: Heavy on protein and fruits while light on dairy, this diet suggests 6.5 ounces of protein, 2.5 cups of fruit, and 2 cups of dairy daily. Like the American diet, it also suggests 2.5 cups of vegetables and 6 ounces of grain daily.
Vegetarian Diet: This diet only suggests 3.5 ounces of protein daily. To replace meat and seafood, it prescribes 7 ounces of nuts and seeds, as well as 8 ounces of tofu and other soy products. It also recommends 2.5 cups of vegetables, 2 cups of fruit, and 6.5 ounces of grain.
Heat the oven to 350 degrees Fahrenheit. Grease a 12-inch pizza pan or baking sheet. Crack the egg in a mixing bowl, stirring until blended. Add the cooked rice, half of the cheese, and the salt. Mix well to combine the ingredients. Spread the rice mixture in the prepared pan, pressing firmly and making the outer edge slightly raised. Cook for 10 minutes. Spread the tomato puree evenly over the rice mixture, and sprinkle any additional toppings over the sauce. Bake for 15 minutes. Add the remaining cheese to the top and bake for an additional five minutes to melt it. Makes: 12 servings
*Above examples are based on a 2,000 calorie diet.
Nutritional Information (per serving) Total Calories Total Fat Protein Carbohydrates Dietary Fiber Saturated Fat Sodium
170 9g 11 g 12 g 1g 5g 320 mg
*Percent Daily Values are based on a 2,000 calorie diet.
March 2016 Work/Life Services Newsletter Call our toll-free number 1-800-364-6352 for assistance
Balancing Your Home Life, Work Life, and Free Time Despite the ongoing quest for work-life balance, many of us struggle to understand what this concept actually means. By definition, balance often implies that all parts are proportional or of equal strength in order to create stability. However, this would mean that everyone would have to make each part of his or her life equal to every other part in order to feel a sense of balance. For example, if a person loves to run and does so every day, then by this definition, the person would study, socialize, and work for an equal amount of time that day. But this isn’t really feasible, nor is it what people mean when they say they want to live a balanced life. So then, what does it mean to be balanced, especially in the chaos of being a wife, husband, father, mother, friend, employee, or employer? The truth is, we could all use a little help defining what balance looks and feels like in our lives. It may be different than your parents, your friends, or your significant other. What’s important is that you find a balance that allows you to feel both happiness and accomplishment at the end of each day. Take this quiz to get started and help identify how well you are balancing your personal, school, work, and private time. Answer yes or no to each of the following questions. Home Life
Does your family feel that you spend enough time with them? Are family meetings (to discuss errands, chores, problems, etc.) a routine in your household? Do you connect with family members about household responsibilities in a constructive way? Do you prepare for meals, trips, and other family occasions ahead of time?
Work Life
Have you considered long-term career goals or where you want your career to take you? Can you adequately handle your assigned work duties? Can you complete your job during the hours you spend at your job? Are you and your family comfortably supported by the amount of money you make? 1
Free Time
Do you partake in a regular exercise program (bike riding, going to fitness classes, attending a gym)? Do you take time off for you (for instance, taking a vacation within the past year)? Are you active in developing interests like painting, playing a musical instrument, or furthering your education? When you take time for yourself, like to take a bath or read a book, do you feel it’s acceptable? Some of us may feel guilty if we aren’t spending this free time with loved ones.
Tally up how many “Yes’s” and “No’s” you have. If you answered “No” to more than three of these questions, then this quiz has identified areas where you can improve. Take a careful look and think about how you can spend the next week focusing on these specific areas in your life. The ultimate goal is to find your inner balance by ending each day feeling complete, feeling as though you accomplished what you set out to do that day and enjoyed it. Written by Life Advantages - Author Delvina Miremadi ©2016
2
Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group
Research suggests that eating a healthful diet rich in whole grains, fruits, and vegetables not only helps you stay slim and lowers your risk for heart disease, but also preserves memory, boosts alertness, and may even prevent Alzheimer's disease.
BRAIN AWARENESS: USE IT OR LOSE IT The brain’s capacity is enormous, yet many scientists suggest that we only use a small percentage of our brain. What are you doing to maximize your brain's potential? Brain Functions Your brain helps you analyze sensory data, remember information, learn new information, create thoughts, and make decisions. It is divided into halves called cerebral hemispheres and each hemisphere is further divided into four lobes: frontal, parietal, temporal, and occipital. Each lobe has its own responsibilities. The frontal lobe is responsible for cognition and memory. The parietal lobe processes sensations related to touch. Visual perception is controlled by the occipital lobe. The temporal lobe is responsible for auditory senses. The brain, like many other organs, ages. The aging brain is responsible for a decline in memory, decision-making ability, and verbal skills. Exercise Your Brain There are many ways that you can delay the aging of your brain: Exercise your mind - Challenge your brain
daily by making note of last week’s activities, working on crossword puzzles, trying a new hobby, or reading more books.
Exercise your body - Physical exercise reduces
depression and other cardiovascular risks. It also produces a euphoric state by releasing endorphins. Enjoy physical activity daily; take the stairs rather than elevator at work, park in the back of the parking lot, or take a brisk 10-minute walk during lunch. Eat healthy - Like your body, your brain has
certain dietary requirements. Proteins and foods high in unsaturated fats help with brain development. Eating foods low in cholesterol and saturated fats, in addition to eating breakfast daily, can jump-start your brain. Also, protect your brain with antioxidant vitamins E and C. Focus on safety - Wear protective head gear
when enjoying physical activities like riding a bike or snowboarding. Wear a seat belt to protect your head from trauma in case of a car accident. Get plenty of sleep - Lack of sleep leads to
mental fatigue and loss of memory. Try to get seven to nine hours of sleep each night. During sleep, the brain repairs itself, collects the day’s events, and files everything into memory. Reduce stress - Stress can lead to memory loss.
High stress releases cortisol in the brain, which absorbs the brain’s primary food source, glucose. Reduce stress with exercise, meditation, or a quiet activity you enjoy. Quit smoking and refrain from illegal drug use -
Research shows that smoking can lead to mental decline; drugs such as ecstasy and marijuana can result in mental deterioration.
Listen to music - Research shows that music is
good for the brain, specifically baroque music, which can reduce stress.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2010, 2012, 2014 Zywave, Inc. All rights reserved.
The Citadel Heart of Learning Award is a nationally-recognized program through Citadel Banking and the Chester County Intermediate Unit. The award is designed to honor and thank Chester County’s teachers while raising awareness of the impact on students, families, and the entire community. This year over 2700 nominations were received. Congratulations to the following Owen J. Roberts School District staff members who were nominees:
Joanna Abramson Robin Allen Adrienne Andres Lisa Bealer Kelly Beaver Katherine Bell Amber Benson Elizabeth Bevan Stacia Bickell Mark Bilodeau Kevin Bott Leah Braun Matthew Brewer Bryan Burtnett Amy Christman Lauren Clementoni Tanya Clemens Kristin Colfer Lindsay Cooney Adria Creswell Brad Creswell William Crowl Anna DePaol Marcy Dunn Paul Durn Ingrid Fake Joe Faust Julie Feldman
Clifford Hall Deb Harvey Jenn Heckler Jason Hess Mark Hofer Amanda Holmes Brittany Iacono Tiffany Ianello Paula Jackson Patty Janda Peter Kelly Melissa Kent Elaine Kindl Joe Kirtner Allison Kulp Linda Laird Brad Lamison Timothy Lewis Marc Lieberson Susan Lloyd Alvin Lynch Tim Marcoe Amanda Martin Meghan Maurer Laura Nesley Dawn Newswanger Lori Palmer Christopher Palochak
Kaitlyn Roderick Shelby Roland John Sands Emily Sassaman Lori Scheib Kris Schwab Kristen Schwenk Elizabeth Seiler Karlen Senseny Ashley Sergas Jessica Shebelsky Casey Smith Eric Smith Natalie Smith Shawna Smith-Wentzel Michelle Soloman Tom Sonnenberg Brian Sponagle Marisa Stoltzfus Julie Taney Erin Taylor Michael Uhas Sybil Vernon Tania Vogel Daryl Walmer Susan Wendel Chris Wittlinger Andrew Worley
Noah Fickler Erin Flexner Shelly Flick Jeremy Fox Joe Gallagher Laura Gerstenberg Kimberly Gery Lindsay Hale
Elizabeth Palumbo Diane Pastella Joseph Perry Judy Poley Danielle Ponto Linda Price Patrice Reiche Heather Reynolds
Meg Wrubel Erin Wydrzynski Amanda Yoder Jonathan Yoder Carly Youngblood Eric Zalesky Elizabeth Zehren
On February 24, 2016, at the Owen J. Roberts High School, Citadel representatives awarded High School teacher and student government advisor, Ms. Natalie Smith, the Citadel Heart of Learning Finalist Award for Owen J. Roberts School District. The Citadel Heart of Learning Award was developed by Citadel and the Chester County Intermediate Unit 14 years ago to recognize, reward and thank the outstanding teachers we have in Chester County. The program has grown in such popularity that Citadel receives thousands of heartfelt nominations each year. This year, over 2,000 nominations were submitted. Ms. Smith accepted the award complimenting the entire High School staff, commenting, “12 years ago I made a decision to join the Owen J. Roberts team. It was the best decision I ever made both personally and professionally.” An excerpt from one of the nominations describing outstanding kindness to students was read. Ms. Smith will receive a $500 award to purchase supplies or other items for her classroom. The award trophy is custom made by Glasslight Studio, St. Peter’s Village. In May, finalists from all school districts in Chester County will gather at the banquet for final awards.
sponsors
All proceeds benefit educational programs Saturday, April 2, 2012 8:00am to 12:30pm Owen J. Roberts Middle School They grow so fast! Earn money for gently-used clothing while benefiting classrooms through the Education Foundation! Save money by purchasing great designer fashions, toys, and more at a fraction of retail cost. Visit ojref.org for more information and consignor registration or to volunteer for the event. Questions? contact khocker@ojref.org or 610-469-5333.
Who is OJR NJROTC?
What is JROTC?
A group of dedicated students...just to start... The OJR NJROTC program was nearly shut down 3 years ago due to lack of recruitment, but over 4,500 letters were sent by district staff, parents, and county residents to keep it going. The program was instead downgraded to a Navy National Defense Corps from a Navy Junior Reserve Officers Training Corps, which means the school district now pays for the program. The unit has since successfully petitioned to regain national recognition, but the federal budget must be passed before the title is restored. The unit is in the running for reinstatement hopefully within the year. The program had two requirements to meet three years in a row to have its status restored: a certain percent of the school must be in the program and the program must do well on inspections. Which this is the 3rd year in a row that the unit has scored an “Outstanding” on their annual inspection. Money to fund the program goes towards instruction, uniforms, books, electronic equipment, competitions and more. The school currently picks up the bare minimum bill which is estimated about $10,000 $12,0000, and that does not include the instructor pay. Various fundraising activities cover additional expenses. (and enough to send 20 cadets to Ireland Summer 2015 to train with the RNLI (Royal National Lifeboat Institution). They are not only valuable to the school but to the community as well. Many area groups approach the unit for assistance and they step up and volunteer. “As a group and as individuals, those involved with NJROTC inquire each day as to what they can do for the school and the community.” Dr. Marchini said. Though community service is not mandatory, the program logged about 2700 hours of community service last school year. It has already logged 1,500 hours so far only half way through the school year! This is a group of students who learn so much more than what an average student does. They lead while learning-a skill that they will definitely use after High School.
Owen J. Roberts High School Pottstown, PA
JROTC stands for Junior Reserve Officer's Training Corps. It is a military regulated high school program whose purpose is to educate high school students in leadership roles while making them aware of the benefits of citizenship. The mission of JROTC is to motivate young people to become better American citizens. The United States Army Junior Reserve Officers' Training Corps (JROTC) came into being with the passage of the National Defense Act of 1916. Under the provisions of the Act, high schools were authorized the loan of federal military equipment and the assignment of active duty military personnel as instructors. In 1964, the Vitalization Act opened JROTC up to the other services and replaced most of the active duty instructors with retired members of the armed forces, who worked for and are cost shared by the schools. Title 10 of the U.S. Code declares that "the purpose of Junior Reserve Officers' Training Corps is to instill in students in United States secondary educational institutions the value of citizenship, service to the United States, personal responsibility, and a sense of accomplishment." The study of ethics, citizenship, communications, leadership, life skills and other subjects designed to prepare young men and women to take their place in adult society, evolved as the core of the program. More recently, an improved student centered curriculum focusing on character building and civic responsibility is being presented in every JROTC classroom. Register at: Chester County Running Store 38 Glocker Way Suburbia Square Shopping Center Pottstown, PA 19465 Phone: 610-327-4843 Fax: 610-327-4864
Saturday, April 23, 2016 Registration—9:00-10:30 1 Mile Fun Run/Walk—10:00 5K Run & Walk—10:30
Proceeds from the event will support Owen J Roberts Navy Junior Reserve Officer Training Corps. (NJROTC)
Registration: 5K Run/Walk
JROTC 100th Anniversary 5K $25 on day of run
Student Discount $15 before April 9, 2016 $20 on day of run Fun Walk/Run
JROTC 100th Anniversary 5K April 23, 2016 Fun 5K through the scenic campus of northern Chester county finishing in Owen J. Roberts’ Wildcat Stadium. For families there will be a 1 mile fun run/walk on a designated course in Wildcat Stadium.
All advanced registrations will receive: Short Sleeve T-Shirt & Medal 5K Prizes: Top male and female 5K runners will receive gift certificates to Chester County Running Store.
Name:_____________________________ Street Address: ______________________
$15 before April 9, 2016
City:______________________________
$20 on day of run
State: _______ Zip Code: _____________
T-shirts will be provided for participants that pre-register and while supplies last on day of event.
Where do I register? Course Description
Registration Form
$20 before April 9, 2016
Phone: _________________ Sex: ___ Birth date: ________ Circle T-Shirt Size: Adult: S
On-line at www.runccrs.com Or Mail, Fax or drop off your registration form at: Chester County Running Store Suburbia Square Shopping Center 38 Glocker Way Pottstown, PA 19465 Phone: 610-327-4843 Fax: 610-327-4864 Please Make Checks payable to OJR NJROTC.
Location: Owen J. Roberts High School Track Route 23 & Route 100 Pottstown, PA 19465
Schedule: Registration—9:00-10:30
Youth: S
M M
L
XL
XXL
L
Event: _____ 5K Run _____ 5K Run Student _____ 1 Mile Fun Walk/Run Waiver: In consideration of your acceptance of this entry and participation in the “JROTC 100th Anniversary 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 “JROTC 100th Anniversary 5k Run/Walk", at the District’s Wildcat Stadium on Saturday, April 23, 2016. 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 it’s 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.
1 Mile Fun Run/Walk—10:00
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.
5K Run & Walk—10:30
I have read and understand the above waiver:
Awards @ 11:15
________________________________________________ Signature of Participant Date ____________________________ Signature of Parent or Guardian (if under18)
___________ Date
Owen J. Roberts High School Community Yard Sale When – Saturday, April 30, 2016 Time – 8:00 AM – 12:00 PM (Set-up begins @ 6:30 AM) Where – Owen J. Roberts High School What – Community-wide yard sale. Pricing – Admission - $1.00
Table reservation - $10.00
12 and under free
Proceeds will benefit Owen J. Roberts High School’s Student Government in their efforts to support opportunities for students as well to improve the school and local community.
If you would like to reserve a table, please complete the form below by no later than April 8, 2016, and return it with payment to Amy Christman @ OJRHS SG Yard Sale Table Reservation 981 Ridge Road Pottstown, PA 19465 Tables will be assigned on a first come, first served basis. Please contact Amy Christman with any questions @ achristman@ojrsd.com or 610.469.5151. Please note: The sale of weapons, firearms, ammunition, tobacco products and animals is strictly prohibited.
Name: ________________________________________________ Email: ________________________________________________ Phone: _________________________________ Number of tables requested…………………._______ x $10 = $____________ Total enclosed…….$ ____________ Checks made payable to OJRHS Student Government
FREE Owen J. Roberts Wellness Event
FAMILY SWIM Thursday, June 2, 3:30—close. (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!
Sponsored by Laurelwood Swim Club
“Integrating Mindfulness Into Safe and Supportive Schools” 2016 School Health Leadership Institute April 14, 2016 A safe and supportive school environment can improve education and health outcomes. School climate, social and emotional learning, interpersonal skills, relationships, inclusiveness, mental health and physical safety are key elements in creating such an environment. Integrating mindfulness into your school curriculum helps calm and relax students, build compassion and empathy, and reduce stress. Mindfulness is a powerful tool to improve the environment and directly impact learning and wellness. Attending the one day seminar, or the evening program, is FREE to school district personnel and will provide resources and skills to take back to your school or district and become the best you can be. act
48 credit available
FULL DAY PROGRAM April 14, 2016 • 8:00 am – 4:00 pm • West Chester University, Graduate Business Center 8:00 – 8:30 8:30 – 11:00 11:30 – 12:00 12:00 – 12:30 12:30 – 3:00 3:00 – 4:00
Registration and Breakfast Elements of a Safe and Supportive School Links between health and learning; and strategies and resources to implement safe and supportive schools. Mindfulness 101 Introduction to mindfulness; WCU Center for Contemplative Studies co-founders, Don McCown and Christine Moriconi. Lunch “Integrating Mindfulness Into Your Classroom” Holistic Life Foundation founders, Ali and Atman Smith, Andres Gonzalez (www.hlfinc.org) Evaluation, Closure
EVENING PROGRAM (Repeat of mindfulness portion) April 14, 2016 • 6:30 pm – 8:30 pm
• West Chester University, Brandywine Hall, Room 031
6:30p – 8:30
“Integrating Mindfulness Into Your Classroom” Holistic Life Foundation Founders, Ali and Atman Smith, Andres Gonzalez www.hlfinc.org) with introduction by Don McCown and Christine Moriconi
TO REGISTER:
2016 Leadership Institute
QUESTIONS:
c4healthyschools@gmail.com
The Horse-Shoe Trail & Long Distance Hiking Join Ranger Helminiak , an Appalachian Trail thru hiker and former ridgerunner to learn more about long distance trails and how to hike them Date: April 30, 2016 Time: 10:00am to 12:00pm Location: Warwick County Park Call to Register 610-469-1916 or visit www.chesco.org/ccparks
Chester County Facilities and Parks
As an employee of
Owen J. Roberts You could be saving up to 17% on the monthly service charge of qualified wireless plans and WAIVED activation fees!
Go to www.att.com/smartphoneBOGO for more details. To find the AT&T store closest to you, visit: att.com/find-a-store Or, to purchase online, visit att.com/wireless/OJR Mention FAN code 3764196 If you visit a local AT&T store, please have proof of eligibility.
BOGO: Limited time (ends 3/31/16 in Puerto Rico). Void in CT, RI, Miami-Dade. Devices: Select devices only. BOGO devices must be from same manufacturer. After bill credits, get selectsmartphones for free or can apply towards other elig. smartphone. Must buy on installment agmts. Taxes on full retail prices due at sale. Down payment option avail. Service: Qual. monthly wirelesssvc (voice & data) required on both (currently min. $70/mo. on Mobile Share Value. Existing customers can add to current plans which may be less ). Bill Credit: Both lines must be on the same acct &be active & in good standing for 30 days for credits to start. Total avail. bill credit varies by manufacturer. Get up to $650 in 30 monthly bill credits of up to $21.67 starting w/in 3 bills for installmentpayments. To get all bill credits, elig. device must remain on AT&TNext agmt w/ qual. svc for 30 months (if cancel svc you will owe remaining installment balance of up to $950). If upgrade or payup/off agmt early your credits may cease. Return: If return one device you are not eligible for offer. Restocking fee up to $35 each. See store or att.com/smartphoneBOGO for offer details. GEN.WIRELESS SVC TERMS: Subject to Wireless Customer Agmt (att.com/wca). Svc not for resale. Deposit may apply per line. Device Limits: Purch. limits apply. Prices vary by location.Credit approval,taxes, fees, overage, monthly, other charges, usage, coverage & other restrs per line apply. Pricing, terms, & restr’s subject to change & may be modified or terminated at any time without notice.You get an off-net (roaming) usage allowance for each svc. If you exceed the allowance, your svc(s) may be restricted or terminated. Other restr’s apply & may result in svc termination. SWITCH OFFER: Ltd time (ends 3/31/16 in Puerto Rico). Each line reqs an eligible port-in, trade-in, purchase, svc & final bill submission. Credits received may not equal all costs of switching. Elig.portin: From Verizon, Sprint or T-Mobile on their term agmt or device plan (excludes 3rd party agmts). Must buy elig. smartphone in same transaction. Elig. Purchase/Svc: Smartphone on AT&TNext w/ elig. svc. Acct & svc must remain active & in good standing for 45 days. AT&T NextSM: Reqs elig. Installment agmt & svc. Tax due at sale. Down payment may be req’d. If svc is cancelled,installment agmt balance is due. Limit: Purch. limits apply. Trade-in: Select locations. Must be smartphone on line ported, be in good working condition w/ min. $10 buyback value & meet AT&TBuybac k program reqmts. Trade-in Credit: Instant credit or private label AT&T Promotion Card issued by MetaBank™ or CenterState Bank of Florida NA, via license from Visa U.S.A. Inc. (may take 3 weeks to receive). Credit/Card valid for 5 months & for use only to purch. AT&T products & svc in AT&T owned retail stores, at att.com, or to pay wireless bill. At dealers get credit (w/ add’lterms) for use at dealer. Final Bill: Must go to att.com/helpyouswitch & upload or mail final bill w/in 60 days showing Early Termination Fee (ETF) or device plan balance (incl. lease purch. costs) on number ported. Final Credit: Total amount equals device balance/ETF (excludes taxes, fees, svc & other charges) up to $650 minus trade-in. Get up to $640 for device plan balance or up to $340for ETF. W/in 4 wks after meet all elig. reqmts, are mailed AT&T Promotion Visa Prepaid Card issued by CenterState Bank of Florida NA, via license from Visa U.S.A. Inc. Not redeemable for cash & nontransferable. For use at US locations where Visa cards are accepted through date printed on card (min. 150 days). Add’l cardholder terms & conditions apply & are provided Prepaid Card. See att.com/switch for offer details. Gen. Wireless SVC: Subj. to Wireless Customer Agmt (att.com/wca). Svcs not for resale. Deposit may be reqd. Credit approval, activ. ($15), other fees, monthly,overage, other charges, usage, other restr’s per line apply. Pricing & terms subject to change & may be modified or terminated at any time without notice. Coverage & svc not avail. everywhere.You get an off-net (roaming) usage allowance for each svc.If you exceed the allowance, your svc(s) may be restricted or terminated. Other restr’s apply & may result in svc termination.Svc Discounts: Avail. to qual. employees & other auth. indvs. assoc. w/ elig. companies w/ a qual. agmt ("Business Agmt"). Must provide valid employee badge/paystub or other approved proof of eligibility & subscribe to svc under an Indv. Responsibility User account for which the qual. indv. is personally liable. Discount subj. to wireless svc agmt between sponsoring organization and AT&T ("Business Agmt") & may be interrupted, changed or discontinued w/out notice. Discount may vary monthly. Applies only to recurring mo. svc charge of qual. voice & data plans (unless otherwise provided in Business Agmt), not overages. Min. mo. svc charge, add'l AT&T svcs, or other elig. req's may apply. Not avail. w/ unlim. voice plans. For Family Talk, applies only to primary line. For all Mobile Share plans, applies only to mo. plan charge of plans with 1GB or more, not to add'l mo. device access charges. Add'l restr's apply. May take up t o 2 bill cycles after elig. confirmed & will not apply to prior charges. Applied after application of any avail. credit. May not be combined w/ other svc discounts. Contact your sponsoring organization or us at att.com/find-a-store w/ questions. Samsung and Galaxy Tab are both trademarks of Samsung Electronics Co., Ltd. All other marks contained herein are the property of their respective owners. Service provided by AT&T Mobility. © 2016 AT&T Intellectual Property. All rights reserved. AT&T and the AT&T logo are trademarks of AT&T Intellectual Property.
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HOW? Follow These Simple Steps To Join: • Visit psecu.com/apply. • Click “Open a General Account.” • Enter eligibility and complete application process. • Use Promo Code TIM to waive entrance fee and identify the current promotion. *Wireless Internet devices and/or connectivity costs are not provided by PSECU.
FOR MORE INFORMATION, Talk to TIM ATTINGER, your PSECU Representative at 800.237.7328, extension 2109 or tattinger@psecu.com
T HI S CRE DIT U N ION IS F EDER AL LY IN SU R ED BY T H E N AT I O N A L C R E D I T U N I O N A D M I N I S T R AT I O N . E Q UA L O P P O RT U N I T Y L E N D E R . ©PSECU 15-BUSDEV-1469 12/15
WITH OUR NO PSECU BALANCE TRANSFER FEE
Rates reflect a .25% APR reduction for Automatic Payment Service and loan amounts up to 100% of the retail value of the vehicle. Your rate will increase if you discontinue Automatic Payment Service. PSECU will charge an additional 2% to the current interest rate when financing a vehicle for more than 100% and up to 120% of the retail value, and an additional 3% to the current interest rate when financing a vehicle for more than 120% and up to 130% of the retail value. PSECU will only finance up to 100% of the vehicle value for Refinance purchase types. The Manufacturer’s Suggested Retail Price determines new vehicle values; Kelley Blue Book® or other authorized guides determine used vehicle values. Minimum value is $3,000. PSECU makes all final decisions regarding vehicle value and proper rate. Loan rates are effective as of 4/29/14 and subject to change. See the Consumer Note, Disclosure and Security Agreement at psecu.com/disclosures or call 800.237.7328. Kelley Blue Book® is a registered trademark of the Kelley Blue Book Co., Inc.
TH I S C RED IT UNIO N IS FED ER A LLY INSUR ED BY T HE NAT I ONAL C RE DI T U NI ON ADMI NI ST R AT I ON. E QUAL OPPORT U NI T Y LE NDE R.
©PSECU 15-BUSDEV-1448 12/15
LOVE YOUR CAR. LOVE YOUR LOAN.