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March
2018
THIS EDITION FEATURES:
Preventing and Coping with Burnout
FEAST YOUR EYES
Exercising Outdoors: How to Stay Safe When It’s Dark Out
Your Kidneys and You
Savor the Flavor of Eating Right!
REC THE IPE O F MO SEA NTH RED : C
T ITR US A UNA W V / SAL OCADO SA
EYES,
WINDOWS TO YOUR HEALTH Brought to you by
Exercising Outdoors: How to Stay Safe When It’s Dark Out Exercising outside can be very invigorating. It allows you to breathe in fresh air and enjoy the scenery. But it's important to be mindful of safety, especially when it’s dark. If you are exercising before sunrise or after sunset, keep the following in mind: • Take a buddy or tell someone where you will be. If you are going alone, let someone know where you are going and bring your photo ID. Better yet, take someone with you! Staying active with a loved one is a great way to bond while doing something good for both of you.
• Choose well-lit areas. Avoid desolate, dark areas, such as parks, hidden trails, or alleyways. Stick to well-lit, busy streets. • Leave the headphones, take the reflective gear. Music is important when you’re exercising; however, it can also make you unaware of your surroundings. Awareness is imperative, and that includes others being aware of you! Wear a reflective vest and place reflective stickers on your shoes so drivers can see you. Exercising outdoors can be an enjoyable experience if you remember to take safety precautions and stay aware of your surroundings. Source: National Institute on Aging at NIH
Your Kidneys and You Spring Clean Your Medicine Cabinet • Toss out open hygiene products that you’ve had more than a year. • Safely discard any expired medications. • Replenish your stock of essential over-the-counter medicines for fevers, aches, and pains.
Every year you likely think about your spring cleaning routine. It’s also a good time to reflect on the health of your kidneys, since the major functions of your kidneys are to remove waste and excess fluid and maintain a stable balance of body chemicals. The kidneys are powerful chemical factories that also affect the ability of other organs to: • Filter waste and toxins • Stimulate red blood cell production
• Regulate blood pressure • Produce vitamin D
Major risk factors for chronic kidney disease include diabetes and high blood pressure, which are on the rise. Lower your risk for both kidney and heart diseases by following a healthy diet, getting plenty of exercise, and avoiding alcohol and cigarettes. Source: www.kidney.org
Feast Your Eyes Declining eye health and vision loss are not inevitable, and good vision starts with nutrition. Eating foods that deliver eye-friendly nutrients can help preserve your vision and quality of sight. Focus on foods that contain these six essential nutrients for eyes: Nutrient
What it does
Good sources
Lutein, Zeaxanthin
Linked to lower risk of macular degeneration and cataracts; helps you see fine details while reading
Green leafy vegetables (like spinach and kale) and eggs
Vitamin C
Lowers risk of cataracts
Bell peppers, mango, pineapple, broccoli, and citrus fruits (oranges, lemons, grapefruit, and limes)
Vitamin E
Protects the eyes from free Almonds, spinach, and radicals that break down sweet potatoes healthy tissue
Essential Fatty Acids
Supports the structure of cell membranes that protect your retina
Wild-caught salmon, walnuts, and flaxseed
Zinc
A “helper molecule� that brings vitamin A from the liver to the eye to protect pigment in the eyes
Shellfish, lean red meat, mushrooms, sesame and pumpkin seeds, and legumes
Source: www.aoa.org/patients-and-public/caring-for-your-vision/diet-and-nutrition
Recipe of the Month: Seared Tuna with Citrus Avocado Salsa Ingredients: 4 4-oz tuna steaks 1 Tbsp olive oil 2 Tbsp lemon juice 1 clove garlic, minced 1/3 cup red onion, minced
2 oranges, peeled and cubed 1 avocado, cubed 1/4 cup cilantro, chopped Juice of one lime Salt & pepper (to taste)
Instructions: First make the marinade by blending the olive oil, lemon juice, and garlic in a shallow dish or resealable zipper storage bag. Add tuna and allow to marinate for at least an hour. Next, prepare the salsa by mixing the red onion, oranges, avocado, cilantro, lime juice, salt, and pepper in a small bowl. Cover and refrigerate until ready to serve. Place the tuna steaks in a hot skillet or grill and sear 2 minutes per side for medium rare. Serve with salsa on top.
Preventing and Coping with Burnout No matter how much you enjoy your job or projects around the house, burnout can inevitably occur. Burnout manifests itself as physical, emotional, and mental fatigue after long periods of demanding work. This can lead to you dreading work or experiencing lack of interest and sleep disruptions. If this sounds like stress, it’s because they are similar. However, stress often occurs over a shorter period, while burnout lasts longer. So how do you avoid it when the demands of work and home are piling up? • Exercise. Adding another thing vacation (or a staycation). Time off to your “to do” list may seem is important. If you are unable to get impossible, but it is always important away or take time off, remember to make time for your health. to stop for breaks throughout the Exercise improves your overall day. Take a walk at lunch or do some well-being by alleviating stress and stretches. improving your quality of sleep. • Identify what is most important •F ind support. Burnout can lead to you. Whether at home or at you to alienate yourself, but talking work, identify what you want from to someone you trust about how the effort you put in. Do you want you are feeling is an important step a clean home because it brings you in overcoming (and preventing) joy? Feeling fulfilled is important. If burnout and stress. you feel valued at work, but don’t feel creative, can a small change •T ake a vacation — or even just help? Maybe an evening art class can a walk. If you can’t remember the make up for what your daytime work last time you had a day away from is lacking. chores or work, it’s time to take a The next time you begin to feel exhausted, cynical, and depressed after a long period of hard work, take control. Remember that burnout can be alleviated and altogether prevented by taking action and giving priority to your mental and physical health.
Eyes, Windows to Your Health Vision screenings are an important first step to eye health, but they should not take the place of a comprehensive eye exam. What’s the difference? •V ision screenings are general eye tests used to determine your need for eyeglasses or contacts, such as reading an eye chart with one eye covered. • Eye exams usually go beyond determining your need for eyeglasses or contacts. An eye doctor will also check your eyes for common diseases, assess how your eyes work together as a team, and evaluate your eyes as an indicator of your overall health. Eye exams are important for seeing more clearly, detecting disease, and preserving your vision for life.
Savor the Flavor of Eating Right! Many believe that eating healthy foods means sacrificing taste and satisfaction. But just because something is good for you doesn’t mean it can’t taste good too. Eating healthier foods often comes down to opting for homemade instead of store bought. So how can you savor the flavor of eating right? Here are two yummy ideas: • Marinate. Marinating your food before it’s cooked can make your meal more flavorful and tender. Avoid packaged marinades, which typically contain a lot of sodium and additives. Instead, mix your own. Try combining garlic, low-sodium soy sauce or Worcestershire sauce, onions, honey, and herbs. You can also add mustard, ketchup, or vinegar to marinade recipes to create additional flavor combinations. • Roast/Slow Cook. If you don’t have time for your food to soak in a marinade in advance, you can roast or slow cook proteins and vegetables. This process acts as a kind of marinating. Adding herbs, seasonings, and/or a flavorful liquid like wine or stock allows the protein or vegetables to take on the flavors while cooking and tenderizing in the oven or slow cooker. The first step to eating healthier is committing to it. From there, let creativity be your guide. When you think outside the box and create the flavors you crave, you will feel empowered to eat well without sacrificing taste.
Monthly Quiz: 1. Which best describes the difference between stress and burnout? a. Burnout lasts longer than stress. b. Lack of interest and sleep disruption. c. Physical, emotional, and mental fatigue.
2. What is MOST important for your eyes? a. Regular eye exams. b. A proper diet. c. Sunglasses.
3. What is a safe way to exercise in the great outdoors? a. Take a buddy or tell someone your location. b. Avoid dark, lonely locations. c. Take proper gear and stay aware of surroundings. d. All of the above.
ANSWERS: 1.) a
2.) a
3.) d
Brought to you by
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor.
Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group
There is a correlation between a high-sugar diet and Alzheimer’s disease. To keep this debilitating brain disease at bay, lower your daily sugar intake.
DECREASE YOUR BRAIN AGE The brain works through the activation of nerve cells. When a nerve cell is activated, it sends an electrical current that generates chemicals (neurotransmitters). These chemicals are then passed through fibers from one nerve cell to another to pass on the signal. The nerve cell connections (known as synapses) can be more efficient if your brain is stimulated and activated. Therefore, as you increase brain stimulation and efficiency, the age of your brain is lowered. There are many easy, fun ways to lower your brain’s age. Here are some of them: • Play Around. Play cards, chess, board games, do puzzles, or play word games to improve the efficiency of your brain. The main rule of thumb: if you do not enjoy the task, you will not continue doing it. So, pick a few games that you enjoy and do them on a regular basis. o
Devote 15 to 30 minutes a day to games that you enjoy.
o
Do a variety of games that require different kinds of skills. This will allow the various parts of your brain to get a workout.
o
Challenge yourself by doing puzzles or games that are more difficult, especially as your skill level improves.
• Let Out a Belly Laugh or Two. When you laugh, blood flow to your brain can increase by as much as 22 percent. This is almost as much as a 15 to 30 minute workout. Laughter also boosts your immune system and causes the body to release endorphins, which decreases stress, fights depression, and can improve your love life.
• Learn New Things. Try a new dish, learn a new language, or visit a new place. Also, make reading a staple in your life so you are constantly obtaining and retaining new information.
• Tell Stories. When you reminisce about the past, you are stimulating the memory bank in your brain. This is also a great way for younger generations to learn about your life, history, and your take on how the world once was.
• Eat a Healthy Diet and Exercise. Eat many leafy greens, omega-3 fatty acids, and increase the antioxidants in your diet (found in blueberries, strawberries, and raspberries). These foods attack free radical molecules, which can be harmful to your body.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2009, 2014, 2017 Zywave, Inc. All rights reserved.
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
Colon cancer is the secondleading cause of cancer-related death in men and women. However, it is treatable; the chances of success increase the earlier cancer is detected. This makes it essential to get a colonoscopy when you reach age 50.
GETTING A COLONOSCOPY Even though it is one of the most undesirable medical screenings, a colonoscopy is a useful and effective way of allowing a doctor to view the colon and rectum for abnormalities. This procedure screens for colon and rectal cancer, investigating recurring issues such as blood in the stool, constipation, diarrhea, and lower belly pain. Who Needs a Colonoscopy? At age 50, everyone should have a colonoscopy even if they have no risk factors. However, if you have a history of colon or rectal cancer in your family or had previous instances of polyps in your colon, you should begin having colonoscopies at age 40. Preparation It is imperative that the colon is prepared before a colonoscopy can take place. Generally, 24 hours prior to the test, you will be required to do the following: Stop taking medications containing iron as it can alter the color of the colon lining Take laxatives and/or enemas to clean out the colon Drink clear, nonalcoholic liquids and eat only soft foods that are not red in color Take five-minute walks every 10 minutes while taking the laxatives On the day of the exam, a doctor will ask you to fast or only drink clear liquids up to six hours prior to the exam.
© 2016-2017 Zywave, Inc. All rights reserved.
The Procedure Before the procedure, you will be given a mild sedative to relax and an opiate pain medication to lessen any discomfort. Then, you will lie on your left side and the doctor will insert a colonoscope into your rectum. This tool contains a light, camera, and channel, which allow the doctor to see inside your colon and pump air to get a better view. In addition, your doctor can insert instruments through the colonoscope to remove polyps or biopsy suspect tissue. Once the exam is over, you will need to rest for about an hour in the office until the sedative wears off. Then, you should go home and rest for the remainder of the day. After the procedure, you may feel bloated and pass gas for several hours. To reduce pressure in your gut, walking usually helps. In addition, you may notice a minimal amount of blood in your first stool after the procedure. Both of these side effects are normal, but excessive pain and/or blood in your stool is cause for concern. Consult your doctor if any of these occur. Results If your results are good and no abnormal polyps are found, you can typically wait several years before having the exam again. Should your colonoscopy reveal problems, you may have to repeat the test more frequently depending on the exact results. Beyond that, any polyps that were not removed during the procedure may have to be surgically removed later.
Health and wellness tips for your work and life - presented by The Reschini Group
This Deadly Flu Season is the Worst in Nearly a Decade
Eating Healthy Doesn’t Have to Be Expensive
According to the Centers for Disease Control and Prevention (CDC), the 20172018 flu season is more intense than any other since the 2009 swine flu pandemic. Unfortunately, the CDC says this flu season is going to get worse.
Eating a well-balanced diet is a key component in living a long, healthy life. Many Americans think that eating healthy means they have to empty their wallets, which isn’t necessarily the truth. Keep the following money-saving tips in mind next time you’re grocery shopping:
In addition to the increasing number of individuals falling ill with the flu, the hospitalization rate for the flu has jumped. This year’s dominant virus, H3N2, has been around for 50 years, but it is usually the most lethal of the seasonal strains. As a result, the CDC urges those who haven’t yet gotten the flu vaccine to do so, as it is the best way to prevent the flu. Because some doctors and pharmacies have run out of vaccines, check here to find out where you can obtain your vaccination.
1. Make a weekly meal plan. Before you go to the store, think about what meals and snacks you want for the week. Read recipes thoroughly so you can make an accurate list of everything you need, reducing the risk that you’ll have to run back to the store later in the week. 2. Create a list—and stick to it. Make a detailed list of what you need to buy before you go to the store. When you get to the store, don’t buy anything besides what’s on the list. 3. Plan where you’re going to shop. Many grocery stores run sales or offer coupons on various healthy foods. Check out the ads and plan your grocery list around what’s on sale. 4. Shop seasonally. Fresh fruits and vegetables that are in season are usually easier to get and may be a lot less expensive. Click here for a list of what’s in season. 5. Cook at home as often as possible. Many foods prepared at home are cheaper and more nutritious. Go back to the basics and find a few simple and healthy recipes that your family enjoys.
This article is intended for informational purposes only and is not intended to be exhaustive, nor should any discussion or opinions be construed as professional advice. Readers should contact a health professional for appropriate advice. © 2018 Zywave, Inc. All rights reserved.
One Pan Potatoes & Chicken 4 medium potatoes 1 pound chicken breast (boned and skinned) 2 Tbsp. oil 1 cup salsa 1 15-ounce can whole kernel corn (drained)
PREPARATIONS 1. 2. 3. 4. 5. 6.
Cut potatoes into ž-inch cubes. Cook potatoes over medium-high heat until fork-tender. Remove from pan. Heat the oil in a skillet over high heat. Brown the chicken for 5 minutes. Add the potatoes back into the pan and cook until lightly browned. Add salsa and corn. Cook until heated through. Serve warm.
Makes: 6 servings Nutritional Information (per serving) Total Calories
285
Total Fat
7g
Protein
21 g
Carbohydrates
35 g
Dietary Fiber
4g
Saturated Fat
1g
Sodium
316 mg
Total Sugars
3g
Sleep and Your Health The National Sleep Foundation sponsors Sleep Awareness Week every March to educate Americans on the importance of sleep to their overall health and well-being. The CDC has linked insufficient sleep to the development of chronic diseases and conditions, including diabetes, heart disease, obesity, and depression. In honor of Sleep Awareness Week occurring this March 11-17, try adopting the following five healthy sleep habits: 1. Keep a regular schedule—try to go to bed and wake up at the same time each day, including weekends. 2. Create a good sleep environment, including comfortable room temperature, minimal noise, and sufficient darkness. 3. Keep track of habits that help you fall asleep, like relaxing music or reading before bed. Repeat those activities each night. 4. Avoid caffeine and nicotine three to four hours before going to bed. 5. Limit alcohol before bed, as it can reduce sleep quality.
Source: USDA
Technology and Caregiving: An Update March 2018 Although technology can often evade the older adults in our lives, if we are willing to take some time to understand some devices and applications, we may find the large benefit that these options hold in assisting in caregiving. From videos that can be placed throughout the home to devices that can be worn to locate and even identify a fall, we are living in a time where our physical presence can sometimes be replaced by this support (emphasis on sometimes). In turn, our loved one is being allowed their continued (perceived) independence. Let’s explore some of these options, and you may find one or two that are perfect for your caregiving situation. The largest concerns for the safety of our loved ones arise around the diagnoses of stroke, dementia and even post-operations that require rehabilitation (Physical, occupational or speech therapies). Often the individual is anxious to return home to their normal routines, but in turn as the caregiver, that can pose safety concerns. And as a working caregiver, your time to attend to and supervise your loved one is limited, often to evenings and weekends. Video cameras are smaller and easier to place around the home. This system of monitoring can help assist in any safety concerns especially if they are placed in the areas of frequent movement. In these systems, you as the caregiver can access the monitor even from your smart phone. Wearable devices have long been used as a safety alert button. However, these devices have increased in their abilities as technology has expanded. The safety alert buttons now have the ability to detect a fall and even if the button is not pushed, it will alert the company that a fall has occurred and put in to place the measures for alerting family and emergency responders. In addition, there are wearable devices that can measure heart rate and blood pressure as well as GPS tracking. Automated locks are becoming easy to install and utilize. These locks can provide an increase security as they will lock on their own after a set time or schedule. Additionally they are helpful for those with dementia because they can provide a barrier to wandering. In addition, those with vision impairments can have ease of use not having to get keys out in the dark. These locks can also connect to security systems and give alerts when the door is not locked. These technologies are certainly not a replacement for personal in-home care, but can be a tool in your caregiving toolbox to assist you. Talk with your loved one if they would be willing to try out any of these measures. For additional information about concerns related to your older relative, contact your Eldercare Information & Referral Program at 1-800-253-9236.
Technology as an aide in healing: How smart devices can give caregivers peace of mind https://health.usnews.com/health-care/for-better/articles/2017-12-27/technology-as-an-aid-in-healing-how-smart-devicescan-give-caregivers-peace-of-mind
March 2018
Wellness, Productivity, and You!
Quest Employee Assistance Program
Hugging in the Workplace
Counseling for Procrastination
N
M
early every magazine from Forbes to Inc. has examined hugging in the workplace. It’s highly controversial with no universal opinions. Plenty of do’s and don’ts, and dozens of online legal opinions exist about who, what, when, where, and how long to hug or not hug. In 2017, the U.S. Court of Appeals for the Ninth Circuit stated that hugging can contribute to a hostile workplace if it is unwelcome and pervasive. Although it’s not a prohibited behavior, it appears that you probably should avoid a reputation for expressing affection in this way—and most experts agree that you should avoid hugging those you supervise. If you are the hugging type, be aware that some people do not like to be touched. And if your organization has rules or policies regarding hugging (some, like many educational schools, do), follow them.
any people who struggle with procrastination find it mind-boggling to try to self-correct this habit. Despite having access to a world of tips on how to overcome their tendency to put things off, deadlines still challenge them. Don’t keep fighting with your inability to get started on tasks and to stick with them. Procrastination is a symptom, usually of another issue undermining your ability to “just do it.” Depression, fear of success, fear of failure, or even addiction and other health issues can undermine the ability to self-motivate— leaving the “victim” immobilized until the fear of a deadline forces them to act. If this sounds like you, begin today to track your procrastination, make notes, and take your personal experiences to a mental health counselor or your EAP—you can slay this saboteur of productivity.
Prove You Are Adaptable
F
EMPLOYEE ASSISTANCE PROGRAM A confidential service that helps employees and dependent family members to identify and resolve challenges that may be affecting them either at work or in their personal lives. 1.800.364.6352 www.questeap.com
ew employers can promise that change will not disrupt the job you are seeking. They need you to be adaptable, but they may not ask. Instead, they will look for evidence in your work habits that prove you don’t fear change. These include having backup plans, coping well with sudden redirection, always having different approaches to problems, and evidence of your ability to make lemonade out of lemons. Be prepared to talk about a big problem or sudden crisis you faced, and how you weren’t rattled, instead overcoming or achieving new heights from it. You’ll make the right impression.
Information in FrontLine Employee is for general informational purposes only and is not intended to replace the counsel or advice of a qualified health or legal professional. For further help, questions, or referral to community resources for specific problems or personal concerns, contact a qualified professional. Add “http://” to source links to follow. Link titles are always case sensitive.
March 2018 FrontLine Employee
60-Day Checkup! How Are Your New Year’s
Is Social Media Changing You?
A
re you aware of social media’s effect on you? Does it interrupt your activities, consume too much of your time, adversely affect your mood, keep you inside on sunny days, cause you to be late, distract your driving, or put the kibosh on your todo list? Facebook and other social media platforms make their money based on usage and seek to have you spend more time online. Some studies have shown a little shot of dopamine—a hormone that creates a sense of pleasure—is released when we engage on social media, get a response back, or gain any satisfaction from the clicks, likes, and entertainment we experience. This leads to escalating use, and it’s a powerful distraction when we are attempting to be productive. When our brains seek relief from stress or boredom, we reflexively turn to social media for a “pick me up.” Many studies link social media use with depression and alienation from others. Gain more time in your life by reducing your social media use with the help of one of the many free apps that measure, control, and discourage use. They will tell you everything you want to know, including your accumulated hours from your days and weeks of social media engagement. Imagine what you will do with free time back in your life. https://www.ama.org [Search: social media dopamine]
Why So Defensive?
W
orkplace communication sometimes includes receiving negative feedback or being confronted with a problem related to our work. Automatic reactions of defensiveness then follow. Remaining unruffled— staying composed and receptive even while feeling reactive—is a learned skill. Feeling defensive is natural when we feel a threat, but it has drawbacks in the workplace. Typically, it is a no-win response that keeps us from hearing others, interferes with solving problems, and sours relationships with those we depend on. Ultimately, defensiveness gives away your control and ability to shape the outcome you want from a difficult interaction. To reduce defensiveness at work, challenge yourself to pause before you react. For example, count to 10 in order to spend some time regaining control, which will help you avoid lashing out. For speedier results, use a mini-diary to track how well you stayed composed, what went well, and what you will do better next time.
Resolutions Progressing?
H
ave you gotten off track or allowed your New Year’s resolutions to slip to the wayside? Here are some ways to stoke your enthusiasm and get back on track: 1) Forget the guilt; instead, jump back in to working toward your goals. 2) Do a check: Was the goal too big or was it unrealistic? If so, pare the size or degree of required effort. For example, instead of exercising every day, make it your goal to exercise three or four days per week. 3) Journal about your progress. These written reflections are proven devices to help you maintain momentum. 4) Record your voice on a small, inexpensive pocket recorder enthusiastically and excitedly acting as though you have accomplished your goal. Play this recording regularly, and use it to motivate yourself to remain in a state of anticipatory excitement about achieving it. 5) Get going!
Relationships with Problem Drinkers
If
you love someone who is a problem drinker, you may slowly acquire problematic ways of managing communications, social interactions, behaviors, and uncertainties you experience. These are normal responses to addiction-affected relationships. As the disease advances and you find yourself having to manage these things more often and experiencing emotional stress, your health may be adversely affected. Physical symptoms like stomach problems, depression, and sleep problems are only a few that you might experience. Talk to a counselor or your EAP. Learn the steps to wellness and intervention. You may feel your situation is unique. It is, but the dynamics of how to intervene with addiction in relationships are nearly universal. Call it “settled science” thanks to many who have sought help before you.
Work/Life Services Newsletter March 2018
How to Simplify Your Life Being in the moment One way to simplify your life is to practice mindfulness -- to slow down and recognize and appreciate the simple things in life. To be mindful instead of mindless, stay in the moment and be conscious of what you're doing. Don't think ahead or look back. "When we look ahead constantly, we not only rush through the less pleasant tasks, we also tend to hurry through the things we love to do, because we're always thinking or worrying about what we have to do next," says Ms. Mitchener. A good way to practice being in the moment is to follow your breath, a technique that doesn't require any special training or self-consciousness. To breathe mindfully, take notice of your breaths and try to make them as calm and even as possible. Your breaths should be long and slow and should come from your diaphragm rather than your upper chest. Pay attention to each breath, letting thoughts fall away. "You can do this exercise any time you think of it," says Ms. Mitchener. "Make it a goal to be mindful, in general, but also set aside short periods to practice. This will improve your ability to make mindfulness a habit. As you learn to live this way, you'll feel more centered."
Slow down If you feel like you have too much information in your life, stop subscriptions to magazines, newspapers or e-mail newsletters you rarely have time to read. Leave the radio and TV off unless you're really listening to something that matters to you. Turn off your cell phone unless you're making a call or waiting for one that's important. To reduce the amount of "stuff" in your home, ask yourself these questions before you
1
buy something: Do I really need it? How often will I wear or use it? Where will I store it? Is there a reason why I must buy it?
Get organized Begin by sizing up the problem areas in your home or workplace and making a plan of attack. If you're easily discouraged, start with a small, confined area, such as a single drawer. Otherwise, target an area that gives you the most grief. Your goal should be to clear out clutter that causes you to waste time -- a hall closet that has become a catchall for everything from clothes to sports equipment. Learn to focus at work. Multitasking can be an asset, but often the lack of focus it requires means you actually get less done in a day, or less done well. To increase your focus and break free from distractions: •
Begin each day by setting priorities on what you want to accomplish.
•
Check e-mail at set times, rather than letting each new message interrupt you.
•
Set aside a time to retrieve voice mail and return calls.
•
Keep a calendar of your deadlines and obligations.
The StayWell Company, LLC ©2018
2
FREE ONE DAY FAMILY PASS
THE Y AND OWEN J. ROBERTS SCHOOL DISTRICT Present this pass to the Welcome Center at any Philadelphia Freedom Valley YMCA branch or Regional Y Alliance to try the Y for a DAY between April 1-30, 2018. Valid for a one day family pass at any branch of the Philadelphia Freedom Valley YMCA. Limit one per family. This coupon has no monetary value.
For Membership Only – Use Code [Guest Passes – Corporate]
Pay no joiner fee for any membership – up to $150 value! Receive 10% off monthly membership fees for new and existing members.
HERE’S HOW TO JOIN Visit any YMCAs listed on the back. If you are already a member, then visit your home branch. 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) and Wellness consultations (3 per member) Priority class and program registration at reduced member rates AWAY privileges at Y’s across the country No contracts to Sign
CORPORATE MEMBERSHIP
PARTNERS YMCA of Greater Brandywine
Sussex Family YMCA
ymcagbw.org
20080 Church St, Rehoboth Beach, DE
Brandywine YMCA
Western Family YMCA
295 Hurley Rd, Coatesville, PA
2600 Kirkwood Hwy, Newark, DE
Kennett Area YMCA 101 Race St, Kennett Square, PA Upper Main Line YMCA 1416 Berwyn-Paoli Rd, Berwyn, PA Jennersville YMCA
One East Chestnut St, West Chester, PA
Bethlehem YMCA
West Chester Area YMCA
430 East Broad St, Bethlehem, PA
605 Airport Rd, West Chester, PA
YMCA of Easton Phillipsburg & Vicinity 1225 West Layfette St, Easton, PA Forks YMCA - Education Center 1350 Sullivan Trail, Easton, PA Nazareth YMCA 33 South Main St, Nazareth, PA Slate Belt YMCA 315 West Pennsylvania Ave, Pen Argyl, PA
Lower Bucks Family YMCA
Suburban North YMCA
lbfymca.org
880 Walnut St, Catasauqua, PA
Newtown YMCA 190 S. Sycamore St, Newtown, PA
Hatboro Area YMCA 440 South York Rd, Hatboro, PA Haverford Area YMCA 891 N. Eagle Rd, Havertown, PA Mount Laurel YMCA 59 Centerton Rd, Mt. Laurel, NJ Northeast Family YMCA 11088 Knights Rd, Philadelphia, PA Phoenixville YMCA 400 E. Pothouse Rd, Phoenixville, PA Rocky Run YMCA 1299 W. Baltimore Pk, Media, PA Roxborough YMCA 7201 Ridge Ave, Philadelphia, PA Spring Valley YMCA 19 W. Linfield-Trappe Rd, Limerick, PA Upper Perk Valley YMCA
ymcaharrisburg.org
1399 Quakertown Rd, Pennsburg, PA
Camp Curtin YMCA
West Philadelphia YMCA
2135 N 6th St., Harrisburg PA
5120 Chestnut St, Philadelphia, PA
East Shore YMCA
ubymca.org
701 N Front St, Harrisburg, PA
Upper Bucks YMCA
West Shore YMCA
401 Fairview Ave, Quakertown, PA
410 Fallowfield Rd, Camp Hill, PA
cyedc.org
1400 N. Broad St, Philadelphia, PA
Harrisburg Area YMCA
Upper Bucks YMCA
Community YMCA of Eastern Delaware County
Burlington-Riverfront YMCA
Columbia North YMCA
425 South 15th St, Allentown, PA
601 S. Oxford Valley Rd, Fairless Hills, PA
301 W. Spring St, Boyertown, PA
1724 Christian St, Philadelphia, PA
Oscar Lasko YMCA and Childcare Center
Fairless Hills YMCA
Boyertown YMCA
235 East Red Bank Ave, Woodbury, NJ
Allentown YMCA
624 York Rd, Warminster, PA
1325 McKean Rd, Ambler, PA
Christian Street YMCA
100 Devon Dr., Exton, PA
Warminster YMCA
Ambler Area YMCA
YMCA of Gloucester County
gv-ymca.org
2500 Lower State Rd, Doylestown, PA
1073 Old York Rd, Abington, PA
302 Commerce Square Blvd, Burlington, NJ
Lionville Community YMCA
Central Bucks
Abington YMCA
ymcagloco.org
Greater Valley YMCA
cbfymca.org
philaymca.org
YMCA of Gloucester County
880 W. Baltimore Pk., West Grove, PA
Central Bucks Family YMCA
Philadelphia Freedom Valley YMCA
Northern Dauphin County YMCA 500 N Church St, Elizabethville, PA
YMCA of Reading & Berks County ymca-berkscounty.org Adamstown YMCA 71 East Main St, Adamstown, PA Mifflin Area YMCA 140 Chestnut St, Mohnton, PA
Lancaster Family YMCA
Reading YMCA
lancasterymca.org
631 Washington St, Reading, PA
2110 Garrett Rd., Lansdowne, PA
City Center YMCA
Sinking Spring Family YMCA
Ridley YMCA
265 Harrisburg Ave, Lancaster, PA
4920 Penn Ave, Sinking Spring, PA
900 South Ave, Secane, PA
Lampeter-Strasburg YMCA
Tamaqua YMCA
800 Village Rd, Lancaster, PA
1201 East Broad St, Tamaqua, PA
YMCA at New Holland
Tri Valley YMCA
123 N. Shirk Rd, New Holland, PA
607 Crisscross Rd, Fleetwood, PA
Lansdowne YMCA
YMCA of Delaware ymcade.org Bear-Glasgow Family YMCA 351 George Williams Way, Newark, DE Brandywine YMCA
North Penn YMCA northpennymca.org
3 Mount Lebanon Rd, Wilmington, DE
Indian Valley Family YMCA
Central YMCA
890 Maple Ave, Harleysville, PA
501 West Eleventh St, Wilmington, DE
Lansdale Area Family YMCA
Dover YMCA
608 E. Main St, Lansdale, PA
1137 South State St, Dover, DE
CP-YMCAAlliance.0318
First Responder Walking Challenge Which team will you Support? #TeamLE Team Leader Chester County Commissioner Kichline
#TeamFire Team Leader Chester County Commissioner Farrell
Through WalkWorks ChesCo! Chester County is asking anyone and everyone who lives or works here to help us take FIVE BILLION steps by the end of 2018.
#TeamEMS Team Leader Chester County Commissioner Cozzone Signing up for this WalkWorks ChesCo! step challenge is free and easy: • Go to chesco.org/walkworks • Click on Register & Track Your Steps, then once you’ve registered • Search for the team that you want to join: #TeamLE, #TeamFIRE, #TeamEMS • Once you join a team, you will be included in the competition!
One way to do this is through walking challenges – and in this instance, a First Responder Walking Challenge! The work of first responders can be physically challenging, and the need for them to remain healthy and physically fit is important. Show your support by joining one of the First Responder teams. Choose which team you’d like to support and then get walking!
A donation to the Chester County HERO fund will be made in the name of the winning team.
WalkWorks ChesCo! is free to join and you can set up your own teams and join others throughout the County who are helping us to take FIVE BILLION steps by the end of 2018.
chestercountyherofund.com
Competition Runs - April 7 - June 5, 2018 April 7 - 10 am - Kickoff Event & Health Fair - Public Safety Training Campus June 9 - 1 PM - Winners Announced - PUblic Safety Training Campus
More Info and to register - chesco.org/walkworks
On-site Membership Event Owen J. Roberts Employees Sat. April 14 at 8:45 AM 14 W. Lightcap Rd. Sanatoga RSVP to JRechtin@ojrsd.com
Anyone who comes in and renews or joins will receive a Free Reusable Tote (pictured below). Costco needs a count, please RSVP to JRechtin@ojrsd.com if you plant to attend! Costco will serve refreshments and will open the Membership desk just for OJR staff at 8:45. You may shop a little early before the store actually opens, which is pretty fun!
New member offers: $10 Cash Card for New Goldstar ($60) $20 Cash Card for New Executive ($120 - earn 2% back on purchases not including gas risk free) Additional New Member promotion that New Members can combine with Cash Card: sign up Executive and Apply for the Costco Visa and if approved you will receive a $60 Cash Card in the Mail (on top of the $20 one they give at sign up)
**The Visa has NO ANNUAL FEE and gives you 4% Cash Back on any Gas, 3% on Restaurant and Travel, 2% at Costco and Costco.com and 1% anywhere else
Attention Employees of OWEN
J ROBERTS SCHOOL DIS
Join BJ’s and enjoy MORE from your Membership – MORE leading brands; MORE fresh meats, premium produce, deli and bakery items, delicious organics. MORE amazing savings on seasonal items and everything else. All kinds of MORE is waiting for you, like the home-cooked flavors of fresh-prepared meals for all tastes – it’s our way of making your life easier. We have everything you need for one-stop weekly shopping and BJ’s Gas has super-low gas prices every day, to give you MORE free time too! At BJ’s you can always count on getting great everyday values – including savings of more than 25% off supermarket prices. Coupon-Friendly – We’re the only club that accepts all manufacturer’s coupons, plus members get exclusive BJ’s coupons and Instant Rebates in-club and online at BJ’s.com. At BJ’s, we accept all forms of payment, including EBT. Savings. Selection. Quality. All backed by our 100% Money-Back Guarantee.
Join or Renew Today – with these special offers
BJ’s Perks Rewards $80/13 Months* (1 Free Month) ™
Earn 2% back on most BJ’s purchases
BJ’s Inner Circle $40/13 Months* (1 Free Month) ®
*BJ’s Perks Rewards Membership fee is regularly $110; BJ’s Inner Circle Membership fee is regularly $55.
For All Members — Complete and return your application and payment IN A SEALED ENVELOPE TO THE ADMISTRATION BUILDING RECEPTIONIST no later than APRIL 13TH, 2018 with your check made payable to “BJ’s Wholesale Club”. (PLEASE DO NOT SUBMIT CASH) We also accept MasterCard, VISA, American Express, Discover and money order. For Renewing Members — Your current membership card is still valid, so just keep shopping at BJ’s. We will add 13 months to the end of your current membership. Don’t forget to include your current membership number in the space provided. For New Members — An activation form with your membership number will be emailed to you promptly. When you receive the form, simply bring it to the Member Services Desk in-club, along with a required valid photo ID and get your permanent BJ’s Membership Card.
Please note, this is a limited-time offer, not available at the club. P.S. Earn up to 5% back with a My BJ’s Perks™ MasterCard.* Visit www.BJS.com for more information. All BJ’s Memberships are subject to BJ’s Membership Terms, ask in-Club or go to BJs.com/terms BJ’s Wholesale Club, Inc. | BJs.com | 800-BJS-CLUB