Pridemay2015 by ojrdsd

Wildcat PRIDE

May 2015

What’s Inside LIFE

Healthy You! Live Well, Work Well The Beacon Tanning Beds Allergies—The Basics

CULTURE and EVENTS

Fit Family Swim Healthy Bodies, Healthy Minds Institute (Scholarships Available—email JRechtin@ojrsd.com)

Staff Thank You Note Area Events and Offers

Cover: Bridal bouquet created by Horticulture students for area wedding. Student designers meet with Bride & Groom to create designs and understand theme.

May 2015

THIS EDITION FEATURES:

Eating For Your Brain Choosing Comfortable Shoes Adding Flavor without Adding Salt Getting Some Fresh Air Making Decisions Based on Mood Brought to you by

Food for Thought Eating healthy food nourishes your body, but it can also be good for your mind. Brain foods may help improve memory, protect brain cells, and even lower your risk of developing Alzheimer’s disease. The health of your brain plays a critical role in almost everything you do, like thinking, feeling, playing, working, and remembering. Enjoy the following brain-healthy foods as a step to keep your brain healthy as you age. Blueberries protect the brain from and may reduce the effects of age-related conditions such as dementia. Walnuts not only look like a little brain, but they may also help improve concentration and information-processing speed, and can counteract age-related cognitive decline. Eggs may be important for maintaining memory and communication among brain cells. Salmon and other cold-water fish contain Omega-3 fats, which are essential to brain health. Avocados are rich in monounsaturated fat, which contributes to healthy blood flow in the brain.

Comfortable Shoes to Keep You on Your Feet Whether it’s a morning workout, strolling the zoo, or an afternoon of shopping, nothing can damper daily activity like sore feet. Wearing properly fitted shoes can prevent uncomfortable blisters, calluses, and other foot problems. Even more importantly, wearing comfortable shoes that fit can help you stick with your physical activity goals. A good pair of athletic shoes can help promote correct technique and provide support for your whole body. When shopping for a great fitting pair of shoes, keep these tips in mind: • Know your shoe size or get measured. • Get a strong supportive sole. • Make sure toes have plenty of room. • Shop in the afternoon, as feet will swell during the day. • Try on both shoes, as feet can be different sizes. When selecting shoes, also consider their function. Today’s shoes can be specialized to provide a higher level of performance for specific activities, from walking to running. Even an activity as simple as standing can lead to foot pain after a long period of time.

Salt–Free Flavor

Salt is a common way to flavor food, but there are many ways to season food that taste great without the possible health effects of a diet high in sodium. Most of the sodium we eat comes from processed foods and restaurant meals. Preparing food at home can be easy, delicious, AND low in sodium. Try these flavor-enhancing ingredients for yourself: Herbsfresh or dried

Chives, thyme, parsley, basil, oregano, sage, and rosemary

Citrus

Lemon, lime, orange, or grapefruit juice or zest

Spices and Seeds

Cumin, ground pepper, coriander, cinnamon, and curry powder (a blend of many spices including turmeric and cumin) Onion, garlic, celery, carrot, ginger, green onion, shallots, and lemongrass

Aromatics

Vinegar

Herbs work well for roasting and sautéing or for chopping and mixing into foods. Add fresh, leafy herbs like mint, parsley, or basil to uncooked foods, or at the end of cooking. Bay leaf, rosemary, and sage are sturdier and can withstand more heat. Add a squirt of citrus to flavor fish, seafood, and chicken, cooked vegetables, salads, and even water! Remember to wash citrus before zesting. Spices add flavor and aroma that enhance the taste of foods. Add them at the start of cooking — their flavors develop the longer you cook them.

Chopped and combined, aromatics serve as the base of many dishes. The combination of these varies based on the ethnic inspiration of the dish. Cajun: Onion, celery, and green pepper. Italian and French: Onions, carrots, and celery. Chinese: Garlic, green onions, and ginger. Red wine, cider, balUse to brighten the flavors of salads, samic, rice, and white sauces, and soups. wine vinegar

For convenience, you can also purchase salt-free seasoning blends from the grocery store. These finely ground seasoning blends easily replace the saltshaker at your table.

Recipe of the Month: Spinach Salmon Salad Sandwich with Lemon-Dill Dressing 8 cups baby spinach

2 scallions, thinly sliced

6 ounces wild canned or smoked salmon

2 radishes, thinly sliced

3 tablespoons extra-virgin olive oil

Ground black pepper

2 tablespoons fresh lemon juice

2 slices pumpernickel bread

Instructions: In a large bowl, whisk together the olive oil, lemon juice, dill, and ground pepper (to taste). Add the spinach, salmon, radishes, and scallions to the bowl, and toss in the dressing. Scoop onto slice of pumpernickel and close sandwich.

Need a Change? Step Outside

The expression “a breath of fresh air” means a refreshing change from the usual. Going outside and spending time in nature can do wonders for your mood and mental health. Many people associate being outdoors with recreation and vacation, so it shouldn’t be surprising that research shows that being outside in nature for just 20 minutes a day boosts vitality levels and makes people feel more alive.* Here are a few simple ideas for spending 20 minutes in nature: 1. G o for a walk. Stroll on a sidewalk, along a tree-lined path, or anywhere you like, as long as the weather cooperates. 2. Meditate. Sit quietly on a bench, in the grass, or wherever you can breathe fresh air. 3. R ead. Grab a book, magazine, or your favorite newsletter! 4. P lay ball. Shoot some hoops, play catch with a friend, or fetch with a furbuddy. 5. T alk to a neighbor. Say hello instead of going straight into the house from the car. 6. T ake to the garden. Pull weeds, plant flowers, or just watch them grow. 7. W ash your car. Grab a bucket and hose and do it the old-fashioned way. Whatever you do, take a moment to enjoy the air, listen to the birds, gaze at the clouds, and reap the benefits of the outdoors. * Source: Journal of Environmental Psychology, June 2010

Do Your Moods Affect Decisions? Can you trust yourself to make a good decision? It might depend on what kind of mood you are in. Research suggests that emotions can influence risky decision-making.* Good Moods lead to avoiding risk by eating healthier foods and choosing more secure plans. Bad Moods make you more likely to put yourself at risk, for example, by signing up for a risky loan, drinking heavily, or eating poorly. So when making decisions about what to have for dinner, buying a car, or even whether to go to the gym, remember, logic isn’t necessarily in charge. Avoid making important decisions when you are upset, angry, depressed, or in the heat of the moment. *Source: Hsee and Rottenstreich, 2003

The Burden of Headaches and How to Prevent Them Most headaches aren’t serious, but they are painful and can be debilitating. Severe and chronic headaches can diminish quality of life and affect one’s ability to function normally. Here are some simple ways to prevent them: • Drink at least eight glasses of water every day. • Rest if you feel a headache coming on. Lie down and close your eyes. • Eat small, healthy snacks between meals so you don’t get too hungry. • Avoid food additives such as MSG, artificial sweeteners, and nitrates in processed meats.

Monthly Quiz:

1. W hich tool can help you stick with your physical activity goals? a.) Walking pole b.) Comfortable shoes c.) Zoo animals

2. M ost of the sodium we eat comes from which of the below? a.) Added table salt b.) Herbs c.) Processed foods

3. Which of the following is most true about headaches? a.) Headaches can be painful and debilitating. b.) Headaches are always serious. c.) Headaches don't interfere with quality of life.

ANSWERS 1.) b

2.) c

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 Importance of Resistance Training Many Americans are aware that about two hours and 30 minutes of exercise each week is necessary to stay healthy, and many of those individuals choose an aerobic activity, such as running or biking. However, recent research has shown that splitting your two hours and 30 minutes of exercise between varied activities - aerobic and muscle-strengthening - improves health the most.

Presented by The Reschini Group

According to the American College of Sports Medicine, adults should aim to do muscle-strengthening activities, such as weightlifting, at least two times a week. Right now, only about 1 out of every 3 adults meets this goal.

May is Skin Cancer Detection and Prevention Month

A common misconception that many people have is that muscle-strengthening activities are more suited for men, which may stem from the misguided belief that women will “bulk up” too much from that type of exercise. However, women generally do not have the same level of anabolic hormones, which is what causes men to build larger muscles more easily.

id you know that it only takes 15 minutes for the sun to damage your skin but 12 hours for that damage to become visible? Many individuals suffer from hours of skin damage before even realizing that their skin is in danger.

In fact, muscle-strengthening activities are extremely important for women to engage in because they are more likely to develop problems with their bones and joints as they age. Increasing muscle strength - through weightlifting or other resistance training - can help prevent those problems. Resistance training can also help with the following:

Since skin cancer is the most commonly diagnosed cancer in the United States, you should keep these prevention tips in mind: 

Try to stay out of the sun between 10 a.m. and 4 p.m.

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Wear clothes with tightly woven fabric and a hat that shades your face, neck and ears.

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Wear sunscreen every day that has a sun protection factor (SPF) of at least 15.

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Routinely inspect your skin, and, if you suspect that a spot on your skin is new or has changed color or appearance, contact a dermatologist.

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Increasing flexibility and balance, which decreases the number and severity of falls a person may experience as he or she ages

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Maintaining proper weight, as people who have more muscle mass have a higher metabolism - sometimes up to 15 percent higher

Before beginning a new exercise routine or changing up an old one, speak to a medical professional to ensure you are healthy enough. And remember that commitment to a regular physical activity program is more important than the intensity of your workouts, so be sure to choose muscle-strengthening exercises you enjoy.

Save Money by Shopping for In-season Produce

Sauteed Spring Vegetables

Groceries can be expensive, and tips for saving money are often timeconsuming, such as cutting coupons and making multiple trips to the store each week to avoid waste. One easy way to save on your grocery bill, while also eating healthy food, is to shop for fruits and veggies that are in-season. Another added benefit? In-season produce tastes better.

Substitute any out-of-season vegetables in this recipe with ones that are inseason to save a few extra bucks and to amp up the fresh taste.

To find out what vegetables and fruits are in season in your area, visit www.sustainabletable.org/seasonalguide/seasonalfoodguide.php.

What Veggies and Fruits Are in Season Right Now?

In-season fruits and vegetables are easy on your wallet because when there is an abundance of these crops, it brings the overall price down. Also, when the produce is local, it costs less to package and deliver it to the store. It’s even good for the environment to shop in-season produce, since less gas is used to transport the local, in-season produce.

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½ cup sweet onion 1 garlic clove, minced 1 tsp. extra virgin olive oil 3 potatoes, cubed ¾ cup carrot, sliced ¾ cup asparagus, chopped ¾ cup sugar snap peas (or green beans) ½ cup radishes, quartered ¼ tsp. salt ¼ tsp. black pepper ½ tsp. dried dill

Heat the oil in a medium-sized skillet. Add the onion and garlic, and cook for two to three minutes. Add potatoes and carrots to the skillet and cover. Turn the heat to low and cook for four minutes, or until the vegetables are tender. Then, add the asparagus, peas, radishes, salt, pepper, and dill. Cook for four more minutes, stirring often. Serve hot. Yield: 4 servings. Each serving provides 70 calories, 1.5 g of fat, 2 g of protein, 13 g carbs, and 170 mg of sodium. Source: USDA

The Beacon t ĞůůŶĞƐƐ ĚŝƟŽŶ - May 2015 ƌĞĂŬĨĂƐƚ͗ ĂƟŶŐ , ĞĂůƚŚǇ K Ŷ dŚĞ ZƵŶ /ƚ ƐĞĞŵƐ ůŝŬĞ ǁ Ğ ĂƌĞ Ăůǁ ĂǇƐ ƐŽ ďƵƐǇ͘ ^ŽŵĞƟŵĞƐ͕ ǁ Ğ ĨĞĞů ƚŽŽ ďƵƐǇ ƚŽ make food for ourselves. But what if there were some simple ways to eat heart-healthy on the go? Two Words: Plan Ahead That's the key that will keep you away from the vending machines ĂŶĚ Žĸ ĐĞ ĚŽŶƵƚ ďŽǆĞƐ͘ ^ƚŽĐŬ ƵƉ ŽŶ ƚŚĞ ŚĞĂůƚŚǇ ŽƉƟŽŶƐ ĂŶĚ ƉŽƌƟŽŶ ƚŚĞŵ ŽƵƚ ĨŽƌ ƚŚĞ ǁ ĞĞŬ ŝŶ ƐŶĂĐŬ ďĂŐƐ Žƌ ƌĞƵƐĂďůĞ containers. We recommend nuts and seeds, grapes, cherry tomatoes, strawberries, baby carrots, celery, and unsweetened ĚƌŝĞĚ ĨƌƵŝƚ͘ t ŚĞŶ ǁ ĂƐ ƚŚĞ ůĂƐƚ ƟŵĞ ǇŽƵ ŚĂĚ Ă ƌĂĚŝƐŚ͍ Radishes make a great portable snack and so does air-popped popcorn. Whole-grain crackers and low-fat cheeses or yogurts are great “to-go” snacks, too. So are whole fruits of all sorts: apples, bananas, peaches, plums, oranges (whole or sliced before packing), and even kiwi. You can eat them skin and all (that's what they do in Australia). Healthy Breakfasts To Go For many of us, breakfast is something quick we grab as we're running out the door, or maybe even a meal we skip completely. It's easy to grab a packaged bar from the cupboard when we're in a ƌƵƐŚ͕ Žƌ ƚŚŝŶŬ ǁ ĞΖůů ŵĂŬĞ ƵƉ ĨŽƌ ŝƚ Ăƚ ůƵŶĐŚ͘ Ƶƚ ŽŌĞŶƟŵĞƐ͕ packaged foods have added sugars and unhealthy fats, and won't ŬĞĞƉ ǇŽƵ ĨƵůů ĂŶĚ ĞŶĞƌŐŝǌĞĚ ƵŶƟů ůƵŶĐŚ͘ , ĞƌĞ ĂƌĞ ƐŽŵĞ ŚŽŵĞŵĂĚĞ ďƌĞĂŬĨĂƐƚ ŽƉƟŽŶƐ ƚŚĂƚ ĂƌĞ ďĞƩ Ğƌ ĨŽƌ ǇŽƵ͕ ĂŶĚ ĞĂƐǇ ƚŽ ŵĂŬĞ͘ 

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Try a homemade smoothie. Smoothies are a great way to increase your fruit intake, and they're easy to make. A basic smoothie is just frozen fruit, low-fat milk or yogurt, and 100% ĨƌƵŝƚ ũƵŝĐĞ͕ ƉƌŽĐĞƐƐĞĚ ƚŽŐĞƚŚĞƌ ŝŶ Ă ďůĞŶĚĞƌ ƵŶƟů ƐŵŽŽƚŚ͘ Experiment with different fruits to find out what you like. You can even add fresh vegetables to the mix! Homemade muffins. Instead of buying muffins at the coffee shop or grocery store (which can be jumbo-ƐŝǌĞĚ ǁ ŝƚŚ ůŝƩ ůĞ ŶƵƚƌŝƟŽŶĂů ǀ ĂůƵĞͿ͕ ǇŽƵ ĐĂŶ ŵĂŬĞ ǇŽƵƌ Žǁ Ŷ ŵƵĸ ŶƐ ǁ ŝƚŚ ŚĞĂůƚŚǇ ingredients like fruit, nuts, and whole wheat flour. Make them on a weekend and freeze them. Put one in your bag and it will ďĞ ƚŚĂǁ ĞĚ ĂŶĚ ƌĞĂĚǇ ƚŽ ĞĂƚ ďǇ ƚŚĞ ƟŵĞ ǇŽƵ ŐĞƚ ƚŽ ǁ ŽƌŬ Žƌ school.

^ŽƵƌĐĞ͗ ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ ;ǁ ǁ ǁ ͘ ŚĞĂƌƚ͘ ŽƌŐͿ

Ž ǇŽƵ ŚĂǀ Ğ Ă ƋƵĞƐƟŽŶ Žƌ ĐŽŶĐĞƌŶ͍ /Ĩ ƚŚĞƌĞ ŝƐ Ă ƚŽƉŝĐ ǇŽƵ ǁ ŽƵůĚ ůŝŬĞ ƵƐ ƚŽ ĐŽǀ Ğƌ ŝŶ ĂŶ ƵƉĐŽŵŝŶŐ ŶĞǁ ƐůĞƩ Ğƌ͕ ƉůĞĂƐĞ contact us at beacon@reschini.com ǁ ŝƚŚ ͞ E Ğǁ ƐůĞƩ Ğƌ͟ ŝŶ ƚŚĞ ƐƵďũĞĐƚ ůŝŶĞ͕ ĂůŽŶŐ ǁ ŝƚŚ Ă ĚĞƚĂŝůĞĚ ĚĞƐĐƌŝƉƟŽŶ ŽĨ Ă ƚŽƉŝĐ Žƌ ƋƵĞƐƟŽŶ ǇŽƵ ǁ ŽƵůĚ ůŝŬĞ ƚŽ ďĞ ĂĚĚƌĞƐƐĞĚ͘

Basic Berry Smoothie Recipe Makes 2 cups; 1 cup per serving dŝƉ͗ dŽ ĨƌĞĞǌĞ ďĂŶĂŶĂƐ͕ Į ƌƐƚ ƉĞĞů ƚŚĞ ďĂŶĂŶĂ͕ ƚŚĞŶ ǁ ƌĂƉ ƟŐŚƚůǇ ŝŶ ƉůĂƐƟĐ ǁ ƌĂƉ͘

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1 cup frozen berries, such as blueberries or raspberries 1 small frozen banana, broken into pieces 1/4 cup nonfat, sugar free vanilla yogurt 1/4 cup orange juice

ĚĚ Ăůů ŝŶŐƌĞĚŝĞŶƚƐ ŝŶ Ă ďůĞŶĚĞƌ ĂŶĚ ďůĞŶĚ ƵŶƟů ƐŵŽŽƚŚ͘ E ŽƚĞ͗ ĚĚ ŝĐĞ ĐƵďĞƐ ŝĨ ǇŽƵ ůŝŬĞ Ă ůŝƩ ůĞ ĐƌƵŶĐŚ͊

Make Your Own Whole-Wheat Muffins Makes 12 muffins; 1 muffin per serving, each muffin approx. 2.75 ounces. Whole-wheat pastry flour will produce a somewhat lighter muffin, if that's what you prefer. Use the "add-ins" suggested or ĐŽŵĞ ƵƉ ǁ ŝƚŚ ǇŽƵƌ Žǁ Ŷ ǀ ĂƌŝĂƟŽŶƐ͊

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1 1/4 cups whole-wheat ﬂour or whole-wheat pastry ﬂour 1/2 cup white or brown sugar 1 tablespoon baking powder 1/8 teaspoon salt 1 cup unsweetened applesauce 3/4 cup nonfat milk 1/4 cup canola or vegetable oil Cooking spray

ŝƌĞĐƟŽŶƐ Preheat oven to 350° F. Lightly spray 12 muﬃn cups. 1. 2. 3. 4.

In a large bowl, whisk together ﬂour, sugar, baking powder, and salt. In a small bowl, whisk together applesauce, milk, and oil. ĚĚ ǁ Ğƚ ŝŶŐƌĞĚŝĞŶƚƐ ƚŽ ĚƌǇ ĂŶĚ ƐƟƌ ƵŶƟů ũƵƐƚ ĐŽŵďŝŶĞĚ͘ Fold in add-ins of choice, being careful not to over-mix ƚŚĞ ďĂƩ Ğƌ͘ ŝǀ ŝĚĞ ƚŚĞ ďĂƩ Ğƌ ĞƋƵĂůůǇ ďĞƚǁ ĞĞŶ ŵƵĸ Ŷ ĐƵƉƐ͘ ĂŬĞ ĨŽƌ 25 to 30 minutes.

Example Add-Ins 2 cups shredded carrot + 1/4 cup shelled sunﬂower seeds (Fold the ĐĂƌƌŽƚƐ ŝŶƚŽ ƚŚĞ ďĂƩ Ğƌ͘ ^ƉƌŝŶŬůĞ ƚŚĞ ƐĞĞĚƐ ŽŶ ƚŽƉ ŽĨ ƚŚĞ ŵƵĸ ŶƐ before you bake them.)

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1 cup dried cranberries + 1/2 cup chopped pecans 2 cups fresh blueberries 1 cup mashed banana (instead of applesauce) + 1 cup chopped walnuts

^ŽƵƌĐĞ͗ ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ ;ǁ ǁ ǁ ͘ ŚĞĂƌƚ͘ ŽƌŐͿ

NAVIGATING YOUR SUCCESS

, Žǁ D ƵĐŚ WŚǇƐŝĐĂů ĐƟǀ ŝƚǇ Ž ĚƵůƚƐ E ĞĞĚ͍

Air Quality - Important at Every Age

WŚǇƐŝĐĂů ĂĐƟǀ ŝƚǇ ŝƐ ĂŶǇƚŚŝŶŐ ƚŚĂƚ ŐĞƚƐ ǇŽƵƌ ďŽĚǇ ŵŽǀ ŝŶŐ͘ ĐĐŽƌĚŝŶŐ to the WŚǇƐŝĐĂů ĐƟǀ ŝƚǇ ' ƵŝĚĞůŝŶĞƐ ĨŽƌ ŵĞƌŝĐĂŶƐ, you need to do ƚǁ Ž ƚǇƉĞƐ ŽĨ ƉŚǇƐŝĐĂů ĂĐƟǀ ŝƚǇ ĞĂĐŚ ǁ ĞĞŬ ƚŽ ŝŵƉƌŽǀ Ğ ǇŽƵƌ ŚĞĂůƚŚ͗ aerobic and muscle-ƐƚƌĞŶŐƚŚĞŶŝŶŐ ĂĐƟǀ ŝƚǇ͘

Two of the most common pollutants in the U.S. are ozone, or smog, ĂŶĚ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ͘ zŽƵ ŵĂǇ ŬŶŽǁ ƚŚĂƚ ƉĞŽƉůĞ ǁ ŝƚŚ ŚĞĂƌƚ Žƌ lung disease are at greater risk. 

People with cardiovascular disease (your heart and blood vessels) ĂƌĞ Ăƚ ƌŝƐŬ ĨƌŽŵ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ͕ ǁ ŚŝĐŚ ĐĂŶ ĐŽŶƚƌŝďƵƚĞ ƚŽ ŚĞĂƌƚ ĂƩ ĂĐŬƐ͕ ƐƚƌŽŬĞƐ͕ ĐĂƌĚŝĂĐ ĂƌƌĞƐƚ͕ ĂŶĚ ĐŽŶŐĞƐƟǀ Ğ ŚĞĂƌƚ ĨĂŝůƵƌĞ͘ K ǌŽŶĞ ĐĂŶ ĂůƐŽ ŚĂƌŵ ƚŚĞ ŚĞĂƌƚ͘ And ďŽƚŚ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ ĂŶĚ ŽǌŽŶĞ ĐĂŶ ŝŶĐƌĞĂƐĞ ƚŚĞ ƌŝƐŬ ĨŽƌ premature death.

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For people with asthma and other lung diseases, both ozone ĂŶĚ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ ĐĂŶ ŵĂŬĞsymptoms like coughing and wheezing worse and can lead to a trip to the doctor or hospital.

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Children and teenagers ĂƌĞ ŵŽƌĞ ƐƵƐĐĞƉƟďůĞ ƚŽ Ăŝƌ ƉŽůůƵƟŽŶ ďĞĐĂƵƐĞ ƚŚĞŝƌ ůƵŶŐƐ ĂƌĞ ƐƟůů ĚĞǀ ĞůŽƉŝŶŐ͘ dŚĞǇ ĂƌĞ ƵƐƵĂůůǇ ŵŽƌĞ ĂĐƟǀ Ğ ŽƵƚĚŽŽƌƐ ĂŶĚ ƚŚĞǇ ďƌĞĂƚŚĞ ŵŽƌĞ Ăŝƌ ƉĞƌ ƉŽƵŶĚ ŽĨ ďŽĚǇ ǁ ĞŝŐŚƚ ƚŚĂŶ ĂĚƵůƚƐ͘ ŽƚŚ ŽǌŽŶĞ ĂŶĚ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ ĐĂŶ prevent children’s lungs from working and developing like they should. Children are also more likely to have asthma, which can increase health risks.

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Older Adults. As we age, our risk for heart and lung diseases ŐĞŶĞƌĂůůǇ ŝŶĐƌĞĂƐĞƐ͕ ĂŶĚ ƌŝƐŬ ŽĨ ŚĂƌŵ ĨƌŽŵ ŽǌŽŶĞ ĂŶĚ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ ĚŽĞƐ ƚŽŽ͘ &ĂĐƚŽƌƐ ƚŚĂƚ ŝŶĐƌĞĂƐĞ ǇŽƵƌ ƌŝƐŬ ĨŽƌ ŚĞĂƌƚ disease and stroke - like being overweight, having diabetes, or having high blood pressure or high cholesterol - also may ŝŶĐƌĞĂƐĞ ǇŽƵƌ ƌŝƐŬ ŽĨ ŚĂƌŵ ĨƌŽŵ ƉĂƌƟĐůĞ ƉŽůůƵƟŽŶ͘

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ǀ ĞŶ ŚĞĂůƚŚǇ ĂĚƵůƚƐ ǁ ŚŽ ĂƌĞ ĂĐƟǀ Ğ ŽƵƚĚŽŽƌƐ are at risk from ozone, which can make it more diﬃcult to breathe deeply, cause coughing or a scratchy throat, and inﬂame and damage the lining of the lungs - ĚĂŵĂŐĞ ƚŚĂƚ ĐĂŶ ĐŽŶƟŶƵĞ Ğǀ ĞŶ ĂŌĞƌ symptoms are gone.

ĞƌŽďŝĐ ĐƟǀ ŝƚǇ ĞƌŽďŝĐ ĂĐƟǀ ŝƚǇ͕ Žƌ ΗĐĂƌĚŝŽΗ͕ ŐĞƚƐ ǇŽƵ ďƌĞĂƚŚŝŶŐ ŚĂƌĚĞƌ ĂŶĚ ǇŽƵƌ ŚĞĂƌƚ ďĞĂƟŶŐ ĨĂƐƚĞƌ͕ ĂƐ ůŽŶŐ ĂƐ ǇŽƵΖƌĞ ĚŽŝŶŐ ƚŚĞŵ Ăƚ Ă ŵŽĚĞƌĂƚĞ Žƌ vigorous intensity for Ăƚ ůĞĂƐƚ ϭϬ ŵŝŶƵƚĞƐ Ăƚ Ă ƟŵĞ. Moderate-ŝŶƚĞŶƐŝƚǇ ĂĞƌŽďŝĐ ĂĐƟǀ ŝƚǇ means you're working hard enough to raise your heart rate and break a sweat. One way to tell is that you'll be able to talk, but not sing the words to your favorite song. Some examples include: walking fast, water aerobics, riding a bike on level ground or with few hills, and pushing a lawn mower. Vigorous-ŝŶƚĞŶƐŝƚǇ ĂĞƌŽďŝĐ ĂĐƟǀ ŝƚǇ means you're breathing hard and fast, and your heart rate has gone up quite a bit. If you're working at this level, you won't be able to say more than a few words without pausing for a breath. Some examples include: jogging or running, swimming laps, riding a bike fast or on hills, and playing basketball. D ƵƐĐůĞ ^ƚƌĞŶŐƚŚĞŶŝŶŐ ĐƟǀ ŝƚǇ ĞƐŝĚĞƐ ĂĞƌŽďŝĐ ĂĐƟǀ ŝƚǇ͕ ǇŽƵ ŶĞĞĚ ƚŽ ĚŽ ƚŚŝŶŐƐ ƚŽ ƐƚƌĞŶŐƚŚĞŶ ǇŽƵƌ ŵƵƐĐůĞƐ Ăƚ ůĞĂƐƚ Ϯ ĚĂǇƐ Ă ǁ ĞĞŬ͘ dŚĞƐĞ ĂĐƟǀ ŝƟĞƐ ƐŚŽƵůĚ ǁ ŽƌŬ Ăůů ƚŚĞ major muscle groups of your body (legs, hips, back, chest, abdomen, shoulders, and arms). To gain health beneﬁts, muscle-ƐƚƌĞŶŐƚŚĞŶŝŶŐ ĂĐƟǀ ŝƟĞƐ ŶĞĞĚ ƚŽ ďĞ ĚŽŶĞ ƚŽ ƚŚĞ ƉŽŝŶƚ ǁ ŚĞƌĞ ŝƚΖƐ ŚĂƌĚ ĨŽƌ ǇŽƵ ƚŽ ĚŽ ĂŶŽƚŚĞƌ ƌĞƉĞƟƟŽŶ without help. A ƌĞƉĞƟƟŽŶ ŝƐ ŽŶĞ ĐŽŵƉůĞƚĞ ŵŽǀ ĞŵĞŶƚ ŽĨ ĂŶ ĂĐƟǀ ŝƚǇ͕ ůŝŬĞ ůŝŌŝŶŐ Ă ǁ ĞŝŐŚƚ Žƌ ĚŽŝŶŐ Ă Ɛŝƚ-up. Try to do 8 - ϭϮ ƌĞƉĞƟƟŽŶƐ ƉĞƌ ĂĐƟǀ ŝƚǇ ƚŚĂƚ ĐŽƵŶƚ ĂƐ ϭ set. Try to do at least 1 set of muscleƐƚƌĞŶŐƚŚĞŶŝŶŐ ĂĐƟǀ ŝƟĞƐ͕ ďƵƚ ƚŽ ŐĂŝŶ Ğǀ ĞŶ ŵŽƌĞ ďĞŶĞĮ ƚƐ͕ ĚŽ Ϯ Žƌ ϯ sets. zŽƵ ŵĂǇ ĂůƐŽ ǁ ĂŶƚ ƚŽ ƚƌǇ ƚŚĞ ĨŽůůŽǁ ŝŶŐ ĂĐƟǀ ŝƟĞƐ͗ ůŝŌŝŶŐ ǁ ĞŝŐŚƚƐ͕ working with resistance bands, exercises that use your body weight for resistance (i.e., push ups, sit ups), heavy gardening (i.e., digging, shoveling), and yoga. ^ŽƵƌĐĞ͗ ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ ;ǁ ǁ ǁ ͘ ĐĚĐ͘ ŐŽǀ Ϳ

App of the Month “Fooducate-Healthy Weight Loss” Lose weight, track your progress, and eat REAL food. The ONLY APP that looks beyond the calorie and helps you eat healthy and tasty. Scan a product barcode to see what’s really in your food. Fooducate will also show you healthier ĂůƚĞƌŶĂƟǀ ĞƐ͊ Best of all, the mobile app (Android and iPhone) is FREE!

^Ž ǁ ŚĂƚ͛ Ɛ ƚŚĞ ŐŽŽĚ ŶĞǁ Ɛ͍ ŝƌ ƉŽůůƵƟŽŶ ĚŽĞƐŶ͛ ƚ ŚĂǀ Ğ ƚŽ ŵĂŬĞ ǇŽƵ sick - ǇŽƵ ĐĂŶ ĚŽ ƐŽŵĞƚŚŝŶŐ ĂďŽƵƚ ŝƚ͘ dĂŬĞ ĂĐƟŽŶ ƚŽ ƌĞĚƵĐĞ ǇŽƵƌ ƉŽůůƵƟŽŶ ĞǆƉŽƐƵƌĞ ďǇ ƌĞĨĞƌƌŝŶŐ ƚŽ ƚŚĞ ŝƌ Y ƵĂůŝƚǇ /ŶĚĞǆ ; Y /Ϳ͘ t ŚĞŶ ǇŽƵ ŶĞĞĚ ƚŽ͕ ĂĚũƵƐƚ ǇŽƵƌ ŽƵƚĚŽŽƌ ĂĐƟǀ ŝƟĞƐ ƚŽ ƌĞĚƵĐĞ ƚŚĞ ĂŵŽƵŶƚ ŽĨ ƉŽůůƵƟŽŶ ǇŽƵ ďƌĞĂƚŚĞ ŝŶ - ǁ ŚŝůĞ ƐƟůů ŐĞƫ ŶŐ ĞǆĞƌĐŝƐĞ͘ /ƚ͛ Ɛ not diﬃcult - and your health is worth it. ^ŽƵƌĐĞ͗ h ŶŝƚĞĚ ^ƚĂƚĞƐ Ŷǀ ŝƌŽŶŵĞŶƚĂů WƌŽƚĞĐƟŽŶ ŐĞŶĐǇ ;ǁ ǁ ǁ ͘ ĞƉĂ͘ ŐŽǀ Ϳ

ĚĚŝƟŽŶĂů ZĞƐŽƵƌĐĞƐ 

h ŶŝƚĞĚ ^ƚĂƚĞƐ Ŷǀ ŝƌŽŶŵĞŶƚĂů WƌŽƚĞĐƟŽŶ ŐĞŶĐǇ www.epa.gov

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ĞŶƚĞƌƐ ĨŽƌ ŝƐĞĂƐĞ ŽŶƚƌŽů ĂŶĚ WƌĞǀ ĞŶƟŽŶ www.cdc.gov

www.reschini.com

Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group

TANNING BEDS The amount of vitamin D that a person needs can be acquired from far less sunlight than it takes to get a suntan.

Tanning bed safety has long been debated with experts disagreeing about the consequences of artificial tanning. However, a study shows that tanning beds pose a greater risk than previously believed and are indeed linked to causing skin cancer. Carcinogenic to Humans The study was conducted by the International Agency for Research on Cancer (IARC), a World Health Organization agency that has developed the most widely used system for classifying carcinogens (cancer-causing agents). The IARC conducted a comprehensive review of current research (over 60 studies), and came to the conclusion that tanning beds should be elevated to the highest cancer risk category: “carcinogenic to humans.” This is a serious measure, but to keep it in perspective, a few other items on that list include alcoholic beverages, salted fish, furniture and cabinet making, and occupational painting. Thus, for some items on that list, the classification serves as merely a strong recommendation to consume certain substances or engage in certain activities in moderation. UVA vs. UVB Rays Sunlight emits both UVA and UVB radiation, and it was once thought that UVA rays were safe and UVB rays were harmful. Since tanning beds primarily use UVA rays, people believed that

tanning beds were safer than tanning outside. However, now it is known that both can cause cancer, making tanning beds just as risky (if not more so) than natural sunlight. Who’s at Risk? Tanning beyond one’s normal skin complexion damages the DNA in skin cells, which can cause cancer. This damage is most severe for fairskinned individuals. The American Cancer Society recommends that all people avoid tanning beds, but they name the following as higher-risk individuals that should never use tanning beds: • People under age 18 • People with very fair skin • People who burn easily • People who have had skin cancer or have a family history of the disease • People using medication that could make their skin more sensitive to UV rays • People who already have extreme sun damage However, though some people are more at-risk than others, remember that tanning bed use for anyone raises the risk of melanoma (the most deadly type of skin cancer) by 75 percent when use starts before age 30. Also keep in mind other negative effects of extended UV exposure, including premature aging of the skin, wrinkles, and various forms of eye damage.

Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group

While many allergies are permanent, some can be outgrown, such as soy and dairy allergies. If you think you have outgrown an allergy, have allergy testing done.

ALLERGIES: THE BASICS Allergies are negative reactions that occur as a result of coming into contact with a normally harmless substance. These substances, or allergens, can be inhaled, injected, ingested, or even simply touched to cause reactions. Symptoms Allergy symptoms often go unrecognized. You may falsely believe you have a cold or the flu, when really you are experiencing symptoms of an allergy. While the symptoms are similar, allergies can be differentiated. Common symptoms include sneezing, stuffy nose, and itchy, watery eyes. Risk Factors Allergies can develop at any age. People who are most susceptible include those under age 40 who have at least one parent with allergies. Allergies can change or disappear over time, while others may recur at the same time each year, lasting for a few weeks or months each time. Prevention Allergists can perform skin tests to determine which substances are causing the skin to have adverse reactions. Avoiding those allergens can help alleviate some symptoms, as can these preventive measures:

• Stay indoors on days when pollen counts are high. • Keep your home as clean and dust-free as possible.

• Learn about the benefits of a home air purifier. • Put pillows and mattresses in allergen-proof encasements. • Use a vacuum cleaner that has double bags or allergen-trapping bags. • Avoid having dogs and cats in your home if you are allergic to pet dander. • Choose hardwood floors with washable area rugs rather than wall-to-wall carpeting. Allergy Treatment Treatment for most allergies is available both over-the-counter and by prescription. Your doctor may suggest several treatment methods:

• Antihistamine medications work by blocking the effects of histamines, the chemicals that cause many allergy symptoms. Keep in mind that antihistamines may also cause drowsiness. • Nasal sprays often help to reduce nasal inflammation, congestion, sneezing, and runny nose. • Decongestants help dry up nasal passages and reduce the swelling that causes stuffiness. If your allergy symptoms are severe or chronic, you may need a series of allergy shots. Contact your physician or allergist to determine which treatment option is best suited for your particular allergy symptoms.

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2009, 2011-2012, 2014 Zywave, Inc. All rights reserved.

Yoga

is Back! Thursday, May 21, 2015 New Time! New Instructor!

Class Time:

Thursdays: 7:00pm – 8:00pm

Location:

Infinity Chiropractic

Instructor:

Annette Lemma

Price: $12 Description:

Gentle yoga for beginners

What You’ll Need:

Comfortable clothing and a yoga mat

About Instructor Annette Lemma

I believe in being physically, emotionally, and spiritually fit. This is why the definition of Yoga – union of body, mind and spirit - is a perfect fit for me. I’m a Registered Nurse with a background is Neuroscience nursing. Currently I am enjoying my second career as a school nurse and I also teach CPR. I hope you enjoy my yoga classes. They give me the opportunity to give back and share my practice. After all, what good is joy and peace if you can’t share it with others? Please join us for the return of yoga with Annette Lemma! To register, call (484) 624-3726 or email frontdesk@infinity-chiropractic.com. Drop in’s welcome!

692 W. Schuylkill Road Pottstown, PA 19465 www.infinity-chiropractic.com

& holistic alternatives

FREE Owen J. Roberts Wellness Event

FAMILY SWIM Thursday, June 4 3:30â&#x20AC;&#x201D;close. (raindate June 9) 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!