Wildcat PRIDE
November 2016
What’s Inside LIFE
Healthy You! Live Well, Work Well Welcome Babies Smoking Cessation Fact Sheet Type 1 Diabetes Fact Sheet Beacon Wellness
CULTURE
Holiday Tree Festival Gift Wrapping Event Senior Citizen Concert & Tea Area Events and Offers Boscov’s AT&T Ignite Fitness LAX Clothing Drive
November 2016
THIS EDITION FEATURES:
Gobble, Gobble! Healthy Options for Turkey Day
Move Over Diabetes! Self-Care for a Sore Throat Change Your Outlook! It's Quittin' Time!
Brought to you by
Gobble, Gobble! Healthy Options for Turkey Day
Thanksgiving is a great time to reconnect with our families and sit down to a big meal together. However, Turkey Day meals are often unhealthy and begin a downward spiral of poor choices that lasts through the holidays and into the New Year.
Here are some tips for a healthy Thanksgiving Dinner: • Starting out. Instead of putting appetizers like chips and dips out, opt for vegetables and a homemade dip made from Greek yogurt instead of sour cream. • The main event. Make things from scratch. For the gravy, use the turkey drippings, herbs, and a thickening agent instead of the pre-made kind. Make your own stuffing with whole wheat bread, vegetables, and cranberries. • Healthier sides. Skip the mashed potatoes, and make sweet potatoes or mashed cauliflower instead. Choose carrots or squash instead of pasta. Forget the green bean casserole and serve green beans instead. • Don’t forget dessert! Even though most of us are full by the time dessert comes, you don’t have to skip it! After all, for some people, dessert is the best part of the meal! Instead of sugary store-bought pies and tarts, try making your own healthier version. Up the nutrition content by using healthier ingredients such as oats and whole-wheat flour and look for recipes with natural sweeteners like honey. Just a few simple changes to your Thanksgiving menu can make all the difference. Opting for homemade sides and desserts might take more time, but it will also keep your family healthier. If the preparation feels too daunting, ask each person to bring something. This will make it fun and encourage wellness for everyone!
Recipe of the Month: Maple-Glazed Sweet Potatoes Ingredients: 6 – 8 medium-sized sweet potatoes
2 tablespoons of melted butter
/3 cup pure maple syrup
½ teaspoon sea salt
1
Instructions: Preheat oven to 400° F. Peel potatoes, then cut into 2-inch pieces and arrange in a glass baking dish. Pour the maple syrup and butter over the potatoes, toss to coat, and sprinkle with salt. Bake for 50 – 60 minutes.
Move Over Diabetes! It’s no secret that being active is a key to health and well-being. It helps improve your body and mind from strong bones to flexible joints, a stronger heart, and even lower stress for a better mood.¹ Did you know that physical activity and keeping a healthy weight can also help to manage and even prevent diabetes problems?² According to the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK), regular exercise: • Has been shown to help manage blood sugar levels over time² • Helps the hormone insulin absorb glucose into all your body’s cells and muscles for energy² There are four kinds of important physical activity: 1. Aerobic exercise, such as a brisk walk, should be done every day 2. Strength training, done three times a week 3. Stretching, or even better, practicing yoga 4. Regular daily activity including gardening, carrying groceries, or cleaning up around the house If you have diabetes, talk to your health care team before you start an exercise plan, and learn how to plan your meals around your physical activity. You can also visit the American Diabetes Association website for their recommendations. 1. Centers for Disease Control and Prevention. Physical Activity and Health. Available at: https://www.cdc.gov/physicalactivity/basics/pa-health/ 2. NIDDK. Diabetes and Physical Activity. Available at: https://www.niddk.nih.gov/health-information/diabetes/diabetes-physical-activity
Visit the American Diabetes Association at diabetes.org for a list of healthy activities.
Self-Care for a Sore Throat Scratchy, itchy, or dry, there’s nothing like that moment you swallow and feel a slight burn in your throat. You hope you aren’t coming down with something, but what can you do besides keep your fingers crossed? First of all, don’t panic! There’s no reason to automatically assume it’s a cold, flu, or even worse, strep throat, right away. Other causes of throat pain can include allergies, irritants or dry air, cigarette smoke, or even too much talking. According to the American Academy of Family Physicians (AAFP), to ease the painful raw feeling of a sore throat: • Try gargling with warm saltwater • Drink some warm tea with a little honey or soup
• Take a lozenge • Reduce inflammation with ibuprofen or acetaminophen
AAFP also recommends seeing a health care provider if you have any of the following along with your throat irritation: • A temperature over 101° F • White spots on the throat • Great difficulty swallowing
• Trouble breathing • A skin rash • Recent exposure to someone with strep
Change Your Outlook! Have you ever wished you could have a different, more positive outlook? No matter how great things are going, we all know the feeling of wishing things were different. Whatever the situation, you are the only one who can change your outlook. The process of change begins the very moment you think about something differently.
Try this: Instead of:
Try:
Wishing things were different
Being at peace with today
Assigning blame to others
Looking at the decisions you make every day
Reacting
Slowing down and consciously considering how you want to respond
If life seems to have a recurring pattern that keeps landing you in the same negative situation, ask yourself if your typical responses are getting you anywhere besides in an emotional rut? You have the choice to respond differently. Learn to choose your path a bit differently and the result will be a shift in your outlook.
It’s Quittin’ Time! Unhealthy behaviors can often be disguised as a way of unwinding. A glass of wine or an unhealthy meal is fine from time to time, but what happens when “once in a while” gets to be a little too regular? We often think of unhealthy behaviors as more obvious things like smoking cigarettes or drinking too much, but they could be hiding in our more “passive” indulgences like the cookie we sneak in before bed, or the second (or third) helping of pasta. What do you do when it’s time to cut back or quit? Have a goal. If you feel you’ve been unwinding with a glass of wine or unhealthy foods more often than you’d like, have a specific goal. Maybe that goal is allowing yourself to indulge only on weekends, or maybe it is having a “dry month” to reset your habits. Whatever your goal is, make sure it is specific and lay out a plan. Don’t overwhelm yourself. If you are a smoker who also copes with stressful situations by indulging in unhealthy eating habits, don’t try to quit both at the same time. Start with one behavior and focus on making progress. Once you’ve made some headway with your first goal, it will be much easier to move on to the second one. Hold yourself accountable. Let a friend or family member know what you are doing, and ask them to hold you accountable. Make sure they keep you focused on one goal at a time and encourage you when you need it. The support will help you stay strong when the process gets difficult. Hold yourself accountable as well!
It's Quittin' Time (cont.) Ask for help. If you don’t think you can do it on your own, ask for help. Reach out to a professional, call a hotline, or consult your doctor. The guidance of a professional can help you avoid becoming overwhelmed. Although it takes commitment, realizing you have to make healthier decisions is the first step in focusing on your wellness. Healthy coping skills will eventually replace unhealthy behaviors. Don’t give up!
Monthly Quiz: 1. Physical activity can help manage diabetes by: a. Managing blood sugar levels over time b. Helping insulin absorb glucose into the body's cells and muscles c. Both a and b
2. Which is not a suggestion to ease the pain of a sore throat? a. Gargling with warm saltwater b. Drinking warm tea with honey c. Humming your favorite tune
3. Which statement is most true, according to the "It's Quittin' Time!" article: a. Unhealthy behaviors are okay if they help you unwind b. Healthy coping skills can replace unhealthy behaviors c. It's best to give up all unhealthy behaviors all at once
ANSWERS: 1.) c
2.) c
3.) b
Brought to you by
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it. Before making any major changes in your medications, diet, or exercise, talk to your doctor.
November 2016
Health and wellness tips for your work and life - presented by The Reschini Group
Check Your Tap Water for Chromium-6 Choosing Medications Wisely The rising cost of prescription and specialty medications is alarming. The most recent example of how expensive these types of medications can be is the price hike of the life-saving EpiPen, which now costs more than $600 for one pack of two EpiPens. If you take prescription medication, using the following strategies can help you become a wiser health care consumer and save you money:
Shop around - Drug prices are not the same at every pharmacy. You may be able to save money by shopping around.
Ask about drug substitution - When your doctor prescribes a drug, ask if a cheaper alternative is available or if an over-thecounter drug will work just as well.
Consider using a generic version of your prescription drug - Generic medications work just as well as brand-name drugs and can cost up to 80 percent less. Look into discount card programs - Some drugstore chains offer discount prescription cards that provide additional discounts on your prescriptions for a small monthly or annual fee.
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 recent report from the Environmental Working Group (EWG), a nonprofit research organization, revealed that there are higherthan-recommended levels of chromium-6 in the tap water being supplied to two-thirds of all Americans. EWG published an interactive map that lists its water testing results on a county-bycounty basis. Chromium-6 is a cancer-causing chemical that occurs naturally in the environment and can be produced in high quantities by industrial projects. In addition to being a known carcinogen, chromium-6 can also cause burns, pneumonia, and complications during childbirth. If you live in an area that has high levels of chromium-6, consider purchasing a filter to remove the chemical from your water. The following are the most common filters used:
Ion exchange water treatment units - These units are effective in removing chromium-6. However, they need to be monitored, maintained, and replaced fairly frequently.
Reverse osmosis filters - These filters are often more affordable and practical for residential use and are easier to find at local stores. However, they use much more energy, and you must dispose of the filtered materials.
If you aren’t sure what filter is best for you, visit EWG’s Water Filter Buying Guide for further guidance.
APPLE CRISP
Important Updates: 2016 Flu Vaccine
4 medium-sized apples ¼ cup quick-cooking oatmeal ¼ cup flour
As the 2016-2017 flu season approaches, now is a great time to get vaccinated against the flu. The U.S. Centers for Disease Control and Prevention (CDC) recommends that everyone 6 months of age and older get a flu vaccine.
½ cup brown sugar 1 Tbsp. cinnamon ¼ cup margarine, cut into small pieces
PREPARATIONS 1.
Preheat the oven to 350 degrees. Grease the bottom and sides of an 8-by-8-inch pan.
2.
Core and slice the apples. Spread the sliced apples on the bottom of the prepared pan.
3.
In a medium-sized bowl, combine the oatmeal, flour, brown sugar, and cinnamon.
4.
Using a knife, cut the margarine into the mixture until it looks like small crumbs.
5.
Sprinkle the crumb mixture over the apples.
6.
Bake in the oven for 20-30 minutes until the apples are tender and bubbly. Serve warm.
Makes: 8 servings Nutritional Information (per serving) Total Calories
170
Total Fat
6g
Protein
1g
Carbohydrates
28 g
Dietary Fiber
2g
Saturated Fat
2g
Sodium
50 mg Source: USDA
Unlike their recommendations during past flu seasons, the CDC and the American Academy of Pediatrics (AAP) are not recommending the nasal spray vaccine, FluMist, for the 2016-2017 season due to concerns over its effectiveness, especially in children. The CDC and AAP are now only recommending the injectable flu vaccine. Some flu shots protect against three flu viruses while others protect against four viruses. Consult your physician to determine which shot is best for you. If you don’t have a regular doctor, you can get a flu vaccine at a local health department, pharmacy, or urgent care clinic. Getting an annual flu vaccine is the first and, arguably, the best way to protect your family during the flu season. For more information on the 2016-2017 vaccine, click here.
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
People with type 1 diabetes need to seek medical help if they become seriously ill from sudden symptoms of high blood sugar (hyperglycemia). This lack of insulin in the blood can be caused by lack of insulin or eating too much. Infection, fever, illness, and emotional stress can also cause hyperglycemia.
DIABETES: TYPE 1 Formerly called juvenile-onset or insulindependent diabetes, 10 percent of those diagnosed with diabetes suffer from type 1. Its symptoms, and the resulting diagnoses, most often occur in childhood or early adolescence, but can strike adults as well. Onset When a person is diagnosed with type 1 diabetes, it means that their pancreas does not generate insulin. Insulin is a hormone that helps move glucose from food into cells to generate energy. Without insulin, too much glucose, or sugar, stays in the blood. Over time, high blood sugar can lead to many serious complications, including: • Heart disease • Blindness • Nerve damage • Kidney damage Symptoms and Diagnosis Symptoms of type 1 diabetes may include: • Being very thirsty • Urinating often • Feeling very hungry or tired • Losing weight without trying • Having sores that heal slowly • Having dry, itchy skin • Losing the feeling in your feet or having tingling in your feet • Having blurry eyesight
© 2016 Zywave, Inc. All rights reserved.
A blood test can show if diabetes is present. If it is, insulin must be used to control blood sugar levels. Self-Care Although it is a lifelong condition that requires constant treatment and management, there is a lot that can be done in order to prevent further health complications: Make a Commitment to Diabetes Management • Learn all you can about type 1 diabetes. • Make healthy eating and physical activity part of your daily routine. • Establish a relationship with a diabetes educator, and ask the diabetes treatment team for help when needed. Identify Yourself • Wear a tag or bracelet that says you have diabetes. • Keep a glucagon kit nearby in case of a low blood sugar emergency - and make sure friends, coworkers, and loved ones know how to use it. See Doctors Often Regular diabetes checkups are not meant to replace yearly physicals or routine eye exams. • Schedule a yearly physical to check for any diabetes-related complications and to screen for other medical problems. • Schedule regular eye exams to check for signs of retinal damage, cataracts, and glaucoma.
Diabetes: Type 1 Keep Immunizations Current
Drink Responsibly
High blood sugar can weaken the immune system.
Alcohol can cause either high or low blood sugar, depending on how much you drink and if you eat at the same time. If you choose to drink:
• Get a flu shot every year. • Get a tetanus booster shot every 10 years. • Your doctor may recommend the pneumonia vaccine or other immunizations as well. Take Care of Your Teeth Diabetes may leave you prone to gum infections. • Brush your teeth at least twice a day. • Floss your teeth once a day. • Schedule dental exams at least twice a year. • Consult your dentist right away if your gums bleed or look red or swollen. Pay Attention to Your Feet High blood glucose from diabetes can cause nerve damage and low blood flow. • Wash your feet daily in lukewarm water. • Dry them gently, especially between the toes, and moisturize with lotion. • Check your feet every day for blisters, cuts, sores, redness, or swelling. • Consult your doctor if you have a sore or other foot problem that doesn't start to heal within a few days. Keep Your Blood Pressure and Cholesterol Under Control • Eat healthy foods • Exercise regularly • Take any prescribed medications Don’t Smoke Smoking increases your risk of various diabetes complications, including heart attack, stroke, nerve damage, and kidney disease. • Smokers who have diabetes are three times more likely to die of cardiovascular disease than non-smokers who have diabetes. • Talk to your doctor about ways to stop smoking or how to stop using other types of tobacco.
• Do so only in moderation. • Make sure a meal is included. • Remember to include the calories from any alcohol you drink in your daily calorie count. Take Stress Seriously Stress makes it easy to abandon your usual diabetes management routine. The body’s hormones produced in response to prolonged stress may prevent insulin from working properly, which only makes matters worse. To take control: • Set limits • Prioritize your tasks • Learn relaxation techniques • Get plenty of sleep
Expecting challenges is an important part of preparing to quit.
SMOKING: PREPARING TO QUIT
they occur, but it can help if you are familiar with what triggers your urge to smoke, and plan how you will resist these urges.
Just thinking about quitting smoking may make you anxious, but your chances of success will be better if you get ready first. Quitting works best when you're prepared.
Remember that you will experience withdrawal symptoms as a result of giving up nicotine. This is normal and will pass with time.
Set a Date Pick a date within the next two weeks to quit. That gives you enough time to get ready, but not so long that you will lose your motivation to quit. Think about choosing a special day, such as your birthday or the Great American Smokeout Day (the third Thursday of every November). If you smoke at work, quit on the weekend or during a day off. Share Your Plans Quitting is easier with the support of others, such as family, friends, and co-workers. Tell them how they can help you. For example: • Let them know that your mood may change. Remind them it won't last long. Explain to them that the longer you go without cigarettes, the sooner you’ll be your old self. • If someone close to you smokes, ask them to quit with you, or at least not smoke around you. • Seek support from others. Try talking with others one-on-one or in a group setting. The more support you get, the better. Anticipate and Plan for Challenges Expecting challenges is an important part of preparing to quit. The first few months will be difficult, as you may be more tempted to light up when you are stressed or upset. It can be challenging to prepare for these moments before © 2007-2009, 2011, 2014-2015 Zywave, Inc. All rights reserved.
Discuss Your Plan with Your Doctor Quitting cold turkey isn't your only choice. Talk to your doctor about other options. Your doctor or pharmacist can also direct you to other sources of support. If you are on any prescription medications, tell your doctor and pharmacist you are quitting smoking. Nicotine can change how some drugs work. Withdrawal Medications Nicotine Replacement Therapy (NRT) may help your withdrawal symptoms. Nicotine gum, patches, inhalers, sprays, and lozenges are all types of NRT that replace the nicotine you are no longer getting from cigarettes - but make sure you talk to your doctor and pharmacist before trying any of them. Some will require prescriptions, while others are available over-the-counter. Benefits of a Quitting Program You may want to try a smoking cessation program or support group to help you quit. They help smokers spot and cope with problems they experience when trying to quit. A smoking cessation program can help you quit for good by: • Helping you better understand why you smoke • Teaching you how to handle withdrawal and stress • Teaching you tips to help resist the urge to smoke
Owen J. Roberts High School
Senior Citizen Holiday Tea and Afternoon Concert Monday, December 12, 2016 12:00 pm – 2:00 pm (Snow Date: Tuesday, Dec. 13 12:00 pm – 2:00 pm)
OJR High School retirees, district senior citizens, and grandparents of high school students are cordially invited to attend a holiday concert and afternoon tea at the High School on Monday, December 12, 2016. The concert begins in the auditorium at 12 noon. Tea and desserts, provided by the Anchor Club (Mrs. Kim Nagy, Advisor) immediately follow in the HS cafeteria. Wildcat Ambassadors (Ms. Jennifer Arnst, Advisor) will be providing ushering services. Santa is guaranteed to make an appearance! Senior citizens from the OJR community are encouraged to RSVP to Sheila McIntyre, Choral Director, 610.469.5663 or smcintyre@ojrsd.com. Come join us for a wonderful afternoon!
OJR NATIONAL HONOR SOCIETY’S
Holiday Gift Wrapping DECEMBER 7, 2016 4:00-7:00 P.M. LOCATION: CAFETERIA OWEN J. ROBERTS HIGH SCHOOL
Monetary Donations To Be Collected For Toys for Tots!
COST: FREE!!!Bring your wrapping paper and gifts and we will gladly wrap them for you!!!
4-Day Holiday Savings Pass
Sunday, November 20 — Wednesday, November 23, 2016
Use this savings pass and take advantage of Boscov’s FREE giftwrap and lay-a-way program!
15 Take an extra
Boscov’s
%
15% OFF CO-WORKER: SCAN AFTER EACH ELIGIBLE ITEM
* Off lowest sale prices.
ONLINE CODE: B2B2016
Misses’, Petites’, Women’s, Juniors’ and Girls’ Apparel • Intimate Apparel • Shoes • Handbags • Ladies’ Accessories • Men’s, Young Men’s and Boys’ Apparel • Infants’ and Toddlers’ Apparel • Jewelry and Watches • Luggage • Housewares • Gifts • Domestics • Curtains and Draperies • Furniture and Recliners • Mattresses • Candy • Seasonal
10
% Off
*
Cosmetics and Fragrances Small Appliances • Toys Vacuums • Grills
10% OFF CO-WORKER: SCAN AFTER EACH ELIGIBLE ITEM
ONLINE CODE: B2B2016
* Business-to-Business Savings Pass cannot be combined with any other certificate, offer or discount. Not eligible for exchanges or refunds. Discount cannot be used on the following items: Motherhood, Destination Maternity, Gift Cards, Rugs America, Hair Center, Travel, Greenery Restaurants, Optical and Hearing, Incredible Doorbusters, Nike, Vionic, Weber Grills and on the following mattress brands: Stearns & Fosters, iComfort by Serta, Sealy Hybrid and Optimum by Sealy, Comforpedic from Beautyrest Black and Tempur-Pedic. Savings Pass must be presented for discount and may be used over and over again.
Ignite Fitness Studio Welcomes OJR Staff for a great wokout! Two classes right after school Monday: Cardio Kickboxing with Katie @ 3 pm Tuesday: Yoga Flow with Kristen @ 3 pm Thursdays: Express Spin with Jen B @ 4:15 pm Fridays: Yoga Flow with Kristen @4:15 pm *Classes offered early morning till 7:15 pm at night * Classes are limited. Please sign up in advance Go to www.ignitefitness.net and hit join a class First class is FREE!
Location: 2940 Conestoga Rd Glenmoore, PA 19343 Intersection of rt. 100 and 401 Ludwigs Corner Phone number:6109609219 Call Ashley with any questions!
15 %
M D U is S c T o S u S c n H h t O o o W l ID
CLOTHING & SHOE DRIVE WHEN
2 Saturdays: Nov 12th & Dec 3rd WHERE
Ludiwg’s Grill & Oyster bar 2904 Conestoga Rd, Glenmoore, PA 19343
9am - 12pm
& Connie Batdorf Field 2350 Pottstown Pike, Pottstown, PA, 19465
12pm-3 pm
Why
Clean out your closets, keep textiles out of our landfills, and give your items a second chance For more information— Sharon Sharpe at ssharpe@sharpebuilders.com
WHO OJR & CYLA GIRLS LAX WHAT IS BEING COLLECTED Mixed Clothing Shoes, Sandals, Sneakers, Boots Construction Boots, Work Gear Jackets, Coats, Rain Gear Leathers, Belts, Ties Pants, Shirts, Sweaters, Vests Blouses, Dresses, Skirts Robes, Undergarments Bedspreads, Blankets, Comforters Curtains, Sheets, Pillowcases Towels, Linens, Tablecloths Hats, Scarfs, Gloves Handbags, Purses, Wallets Uniforms, Jerseys, Backpacks New Diapers, Swimwear Stuffed Animals & Dolls
As an employee of
Owen J. Roberts You could be saving up to 17% on the monthly service charge of qualified wireless plan To find the AT&T store closest to you visit: att.com/find-a-store If you visit a local AT&T store, please have proof of eligibility (employee badge, paystub or student ID)
To purchase online, visit att.com/wireless/ojr Mention FAN: 3764196
SWITCH OFFER: Ltd time (ends 12/31/16 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. port-in: From eligible carrier (excludes Cricket & select others) on their term agmt or device plan (excludes 3rd party agmts). Must buy elig. smartphone in same transaction. Elig. Purchase/Svc: Smartphone on AT&T Next or AT&T Every YearSM installment agmt w/ elig. svc (excludes prepaid, Lifeline, Residential Wireless and select discounted plans). Acct & svc must remain active & in good standing for 45 days. Tax due at sale. Down payment may be req’d. If svc is cancelled, installment agmt balance (up to $950) is due. Limit: Purch. limits apply. Trade-in: Select locations. Must be smartphone on line ported, be in good working condition w/ min. $5 trade-in value & meet AT&T Trade-In 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’l terms) 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 $645 for device plan balance or up to $345 for 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 & non-transferable. 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 w/ 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. ($20), 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 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 to 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. ©2016 AT&T Intellectual Property. All rights reserved. AT&T, Globe logo and Mobilizing Your World are trademarks and service marks of AT&T Intellectual Property. All other marks are the property of their respective owners.
The Beacon t ĞůůŶĞƐƐ ĚŝƟŽŶ - November 2016 Carbon Monoxide’s Impact on Indoor Air Quality At higher ĐŽŶĐĞŶƚƌĂƟŽŶƐ͗
Overview Carbon monoxide (CO) is an odorless, colorless, and toxic gas. Because it is impossible to see, taste, or smell the toxic fumes, CO can kill you before you are aware it is in your home. The effects of CO exposure can vary greatly from person to person depending on age, Žǀ ĞƌĂůů ŚĞĂůƚŚ͕ ĂŶĚ ƚŚĞ ĐŽŶĐĞŶƚƌĂƟŽŶ ĂŶĚ ůĞŶŐƚŚ ŽĨ ĞdžƉŽƐƵƌĞ͘ Sources of Carbon Monoxide Sources of CO include:
unvented kerosene and gas space heaters leaking chimneys and furnaces back-ĚƌĂŌŝŶŐ ĨƌŽŵ ĨƵƌŶĂĐĞƐ͕ ŐĂƐ ǁ ĂƚĞƌ ŚĞĂƚĞƌƐ͕ ǁ ŽŽĚ ƐƚŽǀ ĞƐ͕ and fireplaces gas stoves generators and other gasoline powered equipment ĂƵƚŽŵŽďŝůĞ ĞdžŚĂƵƐƚ ĨƌŽŵ ĂƩ ĂĐŚĞĚ ŐĂƌĂŐĞƐ tobacco smoke ĂƵƚŽ͕ ƚƌƵĐŬ͕ Žƌ ďƵƐ ĞdžŚĂƵƐƚ ĨƌŽŵ ĂƩ ĂĐŚĞĚ ŐĂƌĂŐĞƐ͕ ŶĞĂƌďLJ ƌŽĂĚƐ͕ or parking areas improperly sized, blocked, disconnected, or leaking flues
ŝŵƉĂŝƌĞĚ ǀ ŝƐŝŽŶ ĂŶĚ ĐŽŽƌĚŝŶĂƟŽŶ headaches, dizziness, confusion, and nausea flu-ůŝŬĞ ƐLJŵƉƚŽŵƐ ƚŚĂƚ ĐůĞĂƌ ƵƉ ĂŌĞƌ ůĞĂǀ ŝŶŐ ŚŽŵĞ death Ăƚ ǀ ĞƌLJ ŚŝŐŚ ĐŽŶĐĞŶƚƌĂƟŽŶƐ
Steps to Reduce Exposure to Carbon Monoxide /ƚ ŝƐ ŵŽƐƚ ŝŵƉŽƌƚĂŶƚ ƚŽ ďĞ ƐƵƌĞ ĐŽŵďƵƐƟŽŶ ĞƋƵŝƉŵĞŶƚ ŝƐ ŵĂŝŶƚĂŝŶĞĚ ĂŶĚ ƉƌŽƉĞƌůLJ ĂĚũƵƐƚĞĚ͘ ĚĚŝƟŽŶĂů ǀ ĞŶƟůĂƟŽŶ ĐĂŶ ďĞ ƵƐĞĚ ĂƐ Ă temporary measure when high levels of CO are expected for short ƉĞƌŝŽĚƐ ŽĨ ƟŵĞ͘ dŚĞƐĞ ĂƌĞ ƐƵŐŐĞƐƚĞĚ ŽƉƟŽŶƐ ƚŽ ŚĞůƉ ƌĞĚƵĐĞ LJŽƵƌ exposure:
Health Effects Associated with Carbon Monoxide
Keep gas appliances properly adjusted. Consider purchasing a vented space heater when replacing an unvented one. Use proper fuel in kerosene space heaters. Open flues when fireplaces are in use. Have a trained professional inspect, clean, tune-up central ŚĞĂƟŶŐ ƐLJƐƚĞŵ ;ĨƵƌŶĂĐĞƐ͕ ŇƵĞƐ͕ ĂŶĚ ĐŚŝŵŶĞLJƐͿ ĂŶŶƵĂůůLJ͕ ĂŶĚ repair any leaks promptly. Do not idle the car inside garage.
^ŽƵƌĐĞ͗ h ŶŝƚĞĚ ^ƚĂƚĞƐ Ŷǀ ŝƌŽŶŵĞŶƚĂů WƌŽƚĞĐƟŽŶ ŐĞŶĐLJ ;ǁ ǁ ǁ ͘ W ͘ ŐŽǀ Ϳ
At low ĐŽŶĐĞŶƚƌĂƟŽŶƐ͗ ĨĂƟŐƵĞ ŝŶ ŚĞĂůƚŚLJ ƉĞŽƉůĞ chest pain in people with heart disease
Recipe of the Month - Quinoa Side Dish Ingredients
At moderate ĐŽŶĐĞŶƚƌĂƟŽŶƐ͗ angina impaired vision ƌĞĚƵĐĞĚ ďƌĂŝŶ ĨƵŶĐƟŽŶ
App of the Month - bSafe bSafe is a personal safety app designed to keep you, your family, and your friends safer 24/7. Have you ever worried about how you would get help in case of an emergency, or would like to know when your child arrived at their friend’s house? Using the “I’m Here” ĨƵŶĐƟŽŶ ĂůůŽǁ Ɛ ĨĂŵŝůLJ Žƌ ĨƌŝĞŶĚƐ ƚŽ ŶŽƟĨLJ LJŽƵ ƚŚĂƚ ƚŚĞLJ Ăƌƌŝǀ ĞĚ ƐĂĨĞůLJ Ăƚ ƚŚĞŝƌ ĚĞƐƟŶĂƟŽŶ͘ For other safety features, check out bSafe app on the web or the iPhone/Android app stores. This app is available for free on iPhone and Android devices.
E ƵƚƌŝƟŽŶ ;ƉĞƌ ƐĞƌǀ ŝŶŐͿ
Makes 4 servings ϭ ƚďƐƉ ďƵƩ Ğƌ Calories - 207 kcal 1 cup uncooked quinoa Fat - 5.8 g 2 cups vegetable broth Carbs - 32 g 2 tsp chopped garlic 2 tbsp chopped fresh parsley Protein - 6.9 g 1/2 tbsp chopped fresh thyme Cholesterol - 8 mg Sodium - 400 mg 1/4 tsp salt 1 small onion, finely chopped ϭ ĚĂƐŚ ĨƌĞƐŚ ůĞŵŽŶ ũƵŝĐĞ ;ŽƉƟŽŶĂůͿ
ŝƌĞĐƟŽŶƐ 1. D Ğůƚ ďƵƩ Ğƌ ŝŶ Ă ƐĂƵĐĞƉĂŶ Žǀ Ğƌ ŵĞĚŝƵŵ ŚĞĂƚ͘ ĚĚ ƚŚĞ ƋƵŝŶŽĂ͕ ƐƟƌƌŝŶŐ ŽĐĐĂƐŝŽŶĂůůLJ ƵŶƟů ůŝŐŚƚůLJ ďƌŽǁ ŶĞĚ͕ ĂďŽƵƚ ϱ ŵŝŶƵƚĞƐ͘ ^Ɵƌ ŝŶ ďƌŽƚŚ ĂŶĚ ďƌŝŶŐ ƚŽ Ă ďŽŝů͘ ZĞĚƵĐĞ ƚŽ Ă ƐŝŵŵĞƌ͕ ĐŽǀ Ğƌ͕ ĂŶĚ ĐŽŽŬ ĨŽƌ ϭϱ ŵŝŶƵƚĞƐ͕ Žƌ ƵŶƟů ƋƵŝŶŽĂ ŝƐ tender. 2. In a bowl, toss quinoa together with garlic, parsley, thyme, salt, and onion. Sprinkle with lemon juice, and serve.
NAVIGATING YOUR SUCCESS
Seasonal Produce - Fall and Winter
' Ğƌŵ WƌĞǀ ĞŶƟŽŶ ^ƚƌĂƚĞŐŝĞƐ
dŚĞ ĐŽŽŬŽƵƚƐ͕ ĐŽƌŶ ŽŶ ƚŚĞ ĐŽď͕ ĂŶĚ ĨƌĞƐŚ ĨƌƵŝƚƐ ŽĨ ƐƵŵŵĞƌƟŵĞ ŵĂLJ be history for another year, but fresh-food fans need not fret. The fall harvest season brings a whole new assortment of delicious and heart-healthy fresh fruits and vegetables. Apples, pears, broccoli, and brussels sprouts are fresh in the market – or in your garden. These fresh foods are not only tasty, but can help you feel ďĞƩ Ğƌ͕ ŐĞƚ ŚĞĂůƚŚŝĞƌ͕ ĂŶĚ ŵĂLJ ƉƌŽƚĞĐƚ ĂŐĂŝŶƐƚ ŚĞĂƌƚ ĚŝƐĞĂƐĞ ĂŶĚ stroke. Colors of Fall Fall brings its own color wheel of seasonal fruits and vegetables. Fruits and vegetables with color contain vitamins, minerals, fiber, and phytochemicals that have different disease-Į ŐŚƟŶŐ ĞůĞŵĞŶƚƐ͘ These compounds may be important in reducing the risk of many ĐŽŶĚŝƟŽŶƐ͕ ŝŶĐůƵĚŝŶŐ ĐĂƌĚŝŽǀ ĂƐĐƵůĂƌ ĚŝƐĞĂƐĞ͘ dŚĞ ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ ƌĞĐŽŵŵĞŶĚƐ Ăƚ ůĞĂƐƚ ϰ-5 servings per day of fruits and vegetables based on a 2,000 calorie diet as part of a healthy lifestyle that can lower your risk for these diseases.
Hygiene Strategies When you or another family member has a cold or cough, there ĂƌĞ ĞdžƚƌĞŵĞůLJ ŝŵƉŽƌƚĂŶƚ ƐƚĞƉƐ͕ ŝŶ ĂĚĚŝƟŽŶ ƚŽ ĨƌĞƋƵĞŶƚ ŚĂŶĚ ǁ ĂƐŚŝŶŐ͕ ƚŚĂƚ ĐĂŶ ůŽǁ Ğƌ ƚŚĞ ƌŝƐŬ ŽĨ ƐƉƌĞĂĚŝŶŐ ƚŚĞ ŝŶĨĞĐƟŽŶ ƚŽ others. Some experts call these strategies respiratory hygiene, ĂŶĚ ƚŚĞLJ ĐĂŶ ďĞ ǀ ĞƌLJ Ğī ĞĐƟǀ Ğ ŝĨ ĨŽůůŽǁ ĞĚ ĐĂƌĞĨƵůůLJ͘ &Žƌ ĞdžĂŵƉůĞ͕ ƚŽ ŬĞĞƉ LJŽƵƌ ƐŝĐŬ ĐŚŝůĚ ĨƌŽŵ ďůŽǁ ŝŶŐ ƐĞĐƌĞƟŽŶƐ ŝŶƚŽ the air, where they can land on other people or on toys and other objects:
ŶĐŽƵƌĂŐĞ ƚŚĞŵ ƚŽ ĐŽƵŐŚ Žƌ ƐŶĞĞnjĞ ŝŶƚŽ Ă ƟƐƐƵĞ Žƌ͕ ŝĨ Ă ƟƐƐƵĞ isn’t available, onto their sleeve. Discourage them from covering their mouth with their hands ǁ ŚŝůĞ ĐŽƵŐŚŝŶŐ Žƌ ƐŶĞĞnjŝŶŐ͘ D ŽƐƚ ŽŌĞŶ͕ ŐĞƌŵƐ ĂƌĞ ƐƉƌĞĂĚ ďLJ the hands, not through the air. ŽŶ͛ ƚ ĂůůŽǁ ƚŚĞŵ ƚŽ ƐŚĂƌĞ ƉĂĐŝĮ ĞƌƐ͕ ĚƌŝŶŬŝŶŐ ĐƵƉƐ͕ ĞĂƟŶŐ utensils, towels, or toothbrushes.
Fruits, Vegetables and Your Weight
Handle Food Safely
dŚĞ ĂƵƚƵŵŶ ŵŽŶƚŚƐ ďƌŝŶŐ ĂĚĚŝƟŽŶĂů ŚĞĂůƚŚ ĂŶĚ ŶƵƚƌŝƟŽŶĂů challenges. The shorter, cooler days can make it harder to get ƉŚLJƐŝĐĂů ĂĐƟǀ ŝƚLJ ŽƵƚĚŽŽƌƐ͘ ŶĚ ƚŚĞƌĞ ĂƌĞ ƚŚĞ ůŽŽŵŝŶŐ ;ĂŶĚ ĐĂůŽƌŝĞƉĂĐŬĞĚͿ ƚĞŵƉƚĂƟŽŶƐ ŽĨ ĨŽŽƚďĂůů ƉĂƌƚLJ ƐŶĂĐŬƐ͕ , ĂůůŽǁ ĞĞŶ Ɛǁ ĞĞƚƐ͕ and Thanksgiving buffets. However, one good way to avoid those ĞdžƚƌĂ ƉŽƵŶĚƐ ŝƐ ƚŽ ŬĞĞƉ ĞĂƟŶŐ ƉůĞŶƚLJ ŽĨ ĨƌĞƐŚ ĨƌƵŝƚ ĂŶĚ ǀ ĞŐĞƚĂďůĞƐ͘
Food can become contaminated with bacteria and other germs ƚŚĂƚ ĐĂŶ ĐĂƵƐĞ ƐƚŽŵĂĐŚ ƉĂŝŶ͕ ǀ ŽŵŝƟŶŐ͕ ĂŶĚ ǁ ŽƌƐĞ͘ dŽ ůŝŵŝƚ problems:
Other Fresh-Food Benefits
While grocery stores will carry an assortment of fruits and vegetables throughout the year, buying seasonal produce can take some of the strain off your wallet. When foods are in season locally, they are usually more abundant and affordable. Buying seasonal produce may also add zest and flavor to your meals. Fruits and vegetables that are in season are typically fresher and more flavorful. However, some canned or frozen fruits and vegetables can be just ĂƐ ŚĞĂůƚŚLJ ĂŶĚ ƐĂƟƐĨLJŝŶŐ͘ ^ŽŵĞ ƉĞŽƉůĞ ƚŚŝŶŬ ĨƌŽnjĞŶ Žƌ ĐĂŶŶĞĚ ǀ ĞŐĞƚĂďůĞƐ ůĂĐŬ ŶƵƚƌŝƟŽŶĂů ǀ ĂůƵĞ͕ ďƵƚ ƚŚĞLJ ĂƌĞ ƵƐƵĂůůLJ ƉƌŽĐĞƐƐĞĚ Ăƚ the peak of harvest so can ƉƌŽǀ ŝĚĞ ŶƵƚƌŝƟŽŶĂů ǀ ĂůƵĞ ǁ ŚŝĐŚ ŝƐ ƐŝŵŝůĂƌ to fresh produce. It is also recommended to rinse canned vegetables to remove excess sodium. Source: www.heart.org
Cook ground meat all the way through. t ĂƐŚ ƌĂǁ ǀ ĞŐĞƚĂďůĞƐ ĂŶĚ ĨƌƵŝƚ ƚŚŽƌŽƵŐŚůLJ ďĞĨŽƌĞ ĞĂƟŶŐ͘ ǀ ŽŝĚ ĞĂƟŶŐ ƌĂǁ Žƌ ƵŶĚĞƌĐŽŽŬĞĚ ĞŐŐƐ͘ ůĞĂŶ ƵƚĞŶƐŝůƐ ĨƌĞƋƵĞŶƚůLJ ĚƵƌŝŶŐ ĨŽŽĚ ƉƌĞƉĂƌĂƟŽŶ͘
t ŚĞŶ ŝƚ ĐŽŵĞƐ ƚŽ ůĞŌŽǀ ĞƌƐ͕ ƐƚŽƌĞ ƚŚĞŵ ƉƌŽƉĞƌůLJ ĂŶĚ ŐĞƚ ƚŚĞŵ ŝŶƚŽ the refrigerator or freezer right away to prevent germ growth. Don’t leave perishable items out for more than a couple hours. Clean & Disinfect , ŽƵƐĞĐůĞĂŶŝŶŐ ŵĂLJ ŶŽƚ ďĞ ƚŚĞ ŵŽƐƚ ĞŶũŽLJĂďůĞ ĂĐƟǀ ŝƚLJ ŝŶ LJŽƵƌ ĚĂLJ͘ If you spend a few minutes killing germs, especially those in the kitchen and bathroom, it can go a long way toward keeping your child healthy. Some germs can survive and thrive for hours unless you take steps ƚŽ ǁ ŝƉĞ ƚŚĞŵ Ăǁ ĂLJ͘ ŌĞƌ ƵƐŝŶŐ ƐŽĂƉ ĂŶĚ ĚŝƐŝŶĨĞĐƚĂŶƚ͕ ĚƌLJ ƚŚĞ ĐůĞĂŶĞĚ ƐƵƌĨĂĐĞƐ ǁ ŝƚŚ ƉĂƉĞƌ ƚŽǁ ĞůƐ Žƌ Ă ĐůĞĂŶ ĐůŽƚŚ͘ ŌĞƌ LJŽƵ clean up, be sure to wash your own hands. Source: www.healthychildren.org
ĚĚŝƟŽŶĂů ZĞƐŽƵƌĐĞƐ
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
h ŶŝƚĞĚ ^ƚĂƚĞƐ Ŷǀ ŝƌŽŶŵĞŶƚĂů WƌŽƚĞĐƟŽŶ ŐĞŶĐLJ(www.EPA.gov) ŵĞƌŝĐĂŶ , ĞĂƌƚ ƐƐŽĐŝĂƟŽŶ (www.heart.org) ŵĞƌŝĐĂŶ ƐƐŽĐŝĂƟŽŶ ŽĨ WĞĚŝĂƚƌŝĐƐ (www.aap.org & www.healthychildren.org)
www.reschini.com