Wildcat PRIDE
Get involved—details inside October 2015
What’s Inside LIFE
Welcome Babies EVENTS
Cavalcade, 10/3 Employee Benefits Fair, 10/12 Flu Clinic, 11/4 Make a Difference Food Drive, October 13-24 Homecoming, 10/16 Alumni/Community Awards, 10/16 Best Buddies/Ed Foundation Run 101, 10/19 Make a Difference Food Drive Pickup, 10/23 REA Safe Trick or Treat Event, 10/29 Ed Foundation Community Event, 10/24
COMMUNITY Out and about...
Employee Benefits Fair October 12
10:30-1:00
High School Lobby Learn about your employee benefits Learn about tax-sheltered annuities Enter drawings for prizes Speak with Financial Experts Get discounts for local Fitness Outlets, Costco & BJ’s
Independence Blue Cross United Concordia Quest Behavioral Health WNE Employee Benefits Table Yucha & Associates Wellness McCormick Chiropractic
Kades-Margolis AIG Main Line Financial Waddell & Reed Oppenheimer Lincoln Investment Metlife AXA Citi Credit Union Diamond Credit Union
GET YOUR FLU SHOT HERE THIS YEAR YOU’RE INVITED TO THE ON SITE FLU SHOT CLINIC @ THE OJR MS Cafeteria
th November 4 2:30 – 6:00pm ***Please be sure to bring your insurance card*** FLU SHOTS ADMINISTERED BY A REGISTERED NURSE WITH THE CHESTER COUNTY HEALTH DEPARTMENT
Owen J. Roberts 10th Annual
Make A Difference Day The Owen J. Roberts School District will sponsor its 10th Annual Make A Difference Day to support the Coventry Food Pantry. Please donate nonperishable food, personal care items, and paper goods to your school between October 2nd – 23rd . Thank you for thinking of the Food Pantry. We would like to bring your attention to some other ways to help our students Make a Difference: Bring a canned good as your price of admission to the REA Safe Trick or Treat Event, OJRHS, October 29, 6-8PM. Attend the Pink Out OJR Football Game October 2nd at 7PM to support Unite for Her
For More information, contact Miss Rumpp at KRumpp@ojrsd.com.
Kira
COLOR 5K Run/Walk Family Fun Day at Owen J. Roberts High School Track
NOVEMBER 7, 2015 Check in at 9am
For the benefit of:
Additional Info and Registration
www.OJREF.org
Wellness, Nutrition, & Education, LLC
Owen J. Roberts Wellness Services Fall 2015
Phone: 610-644-5870
One on One Wellness Coaching Wellness, Nutrition, & Edu-
below or call our office to
cation (WNE) offers onsite services
schedule an appointment.
to the employees of OJRSD including
We are happy to work
voluntary one-on-one health coach-
with employees in any of the
ing. Appointments can be flexible
following areas:
based on your schedule. Independence Blue Cross (Personal Choice and Keystone Health Plan East) covered members and dependents receive 6 sessions per year covered 100% with no copay. Use the sign up sheet link
Weight management Exercise motivation Stress management Tobacco cessation Diabetes and cholesterol management
Sign up at your school using the corresponding link below: East Coventry: https://www.slotted.co/s3707pld East Vincent: https://www.slotted.co/cm61ovwe French Creek: https://www.slotted.co/zhedhgwa North Coventry: https://www.slotted.co/cb6pzw6p West Vincent: https://www.slotted.co/8wdr34r8 Middle School: https://www.slotted.co/5n48y9kz High School: https://www.slotted.co/uqpfs5im
Contact Us If you are looking to make an individual wellness coaching appointment or just have a question about our services, contact us via phone or email. Phone: 610.644.5870 Email: Caitlin@workplacenutrition.net
Health and wellness tips for your work, home and life - brought to you by the insurance professionals at The Reschini Group
By being prepared before a disaster occurs, you will remain more calm and in control.
ARE YOU PREPARED FOR AN EMERGENCY? Disasters such as hurricanes, tornadoes, floods, and earthquakes can strike with little or no warning. To ensure that you and your family are prepared, there’s no time like the present to create emergency kits: one to use if you need to evacuate your home and one if you get trapped in your home for several days. Get the entire family involved in creating these emergency kits so that your kids understand the importance of being prepared.
Homebound Kits Just as important as an evacuation kit, homebound kits are filled with important items necessary when you cannot leave your home for several days due to a crisis. Place the following items in an area of your home to be ready for an emergency:
Evacuation Kits To help you evacuate quickly, keep the following items in an emergency backpack so you can grab it and go:
• Pet foods and supplies for three days
• A gallon of water per family member and nonperishable foods
• Unscented bleach
• Can opener, plastic cups, and eating utensils • Flashlight and extra batteries
• Books, games, and other forms of entertainment
• Battery-operated radio
• Paper and pencils
• Change of clothing for each family member
• Battery-operated radio and television
• Contact information for your family and a relative or friend out of state
• Flashlight
• Three gallons of water per family member • Canned food for at least three days • Toilet paper • Extra personal hygiene items • Blankets
• First-aid kit
• First-aid kit • Personal identification cards for each family member • Personal hygiene items and hand sanitizer • Medications that are needed regularly
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2008, 2011, 2014 Zywave, Inc. All rights reserved.
Many people fall short of the recommended seven to nine hours of sleep per night. With busy schedules, it may be tempting to stay up late, but sleep is an important factor in overall health. A good night’s sleep allows bodies to rest, repair cells, and fight off illness. The body undergoes certain changes during sleep. Heart rate and breathing slow, body temperature drops, and yet the brain remains incredibly active. In fact, sometimes the brain is even more active during REM sleep (a state of deep sleep usually associated with dreaming) than it is during the normal waking state. Presented by The Reschini Group
Wearable technology fitness trackers are becoming more popular as people make an effort to lead active lifestyles. A fitness tracker is a wearable device that tracks physical activity throughout the day. Most models are worn around the wrist, and they range in appearance from a simple wristband to a stylish watch. Fitness trackers can count steps, monitor heart rate, add up calories, and even track sleep. A number of options are available to accommodate a wide variety of budgets and fitness goals. A fitness tracker can be especially useful for monitoring progress with a new exercise routine or weight loss program. Wearing a fitness tracker to monitor your physical activity can help motivate you to be more active and reach your fitness goals.
Insufficient sleep can cause many negative side effects, including drowsiness, loss of productivity, and impaired judgment. In addition, losing sleep can affect mood and increase the risk of accidents and injury. Long-term side effects of not getting enough sleep include weight gain, obesity, cardiovascular disease, and diabetes. Your lifestyle, your schedule, and stress can affect how much sleep you get each night. However, if you are having trouble sleeping, there are several steps you can take:
Stick to a schedule to help regulate your body’s internal clock.
Exercise.
Avoid caffeine, alcohol, and nicotine.
Establish a relaxing bedtime routine, such as reading.
Keep the TV out of your room as bright light can interfere with your natural sleep cycle.
Have comfortable bedding and pillows.
Keep your bedroom temperature between 60 and 67 degrees.
Getting enough sleep will boost your immune system and help you stay alert and productive throughout the day. With cold and flu season just around the corner, it’s now more important than ever to make sleep a priority.
October 29 is Oatmeal Day, and fall is the perfect season to enjoy this healthy grain. Oatmeal is high in soluble fiber, which regulates blood sugar and slows digestion. Not all oats are created equal, though. The level at which oatmeal is processed impacts its fiber content and health benefits. Consider the following types of oats: Steel-cut oats are minimally processed and chopped by steel cutters to retain the entire oat grain and oat bran.
Rolled (or old fashioned) oats are de-hulled, then steamed to shorten cooking time.
Instant oats are similar to rolled oats but are steamed for longer and often contain flavoring or sweeteners.
A half cup of oatmeal each day is all you need to reap its benefits.
Oatmeal offers many health benefits on its own, but you can make it even healthier and more delicious by adding a few extra ingredients to your bowl. Here are some popular oatmeal additions.
© 2015 Zywave, Inc. All rights reserved.
These healthy muffins are rich in fiber and make the perfect grab-and-go breakfast for fall.
1 cup low-fat bakery mix ½ cup crushed oat cereal 1½ cups oats ½ cup sugar 2 tsp. cinnamon 1 egg 2 Tbsp. vegetable oil 2 Tbsp. applesauce ½ cup fat-free milk
Preheat oven to 375 F. In a large bowl, combine the bakery mix, cereal, oats, sugar, and cinnamon. Stir in the egg, oil, applesauce, and milk (batter will be lumpy). Spoon batter into muffin cups. Bake for 20 to 25 minutes or until the muffins are browned. Yield: 12 servings. Each serving provides 140 calories, 4 g of fat, 0.5 g of saturated fat, 150 mg of sodium, 3 g of protein, and 2 g of fiber. Source: USDA
October 2015
Wellness, Productivity, and You!
Quest Employee Assistance Program
Be a SolutionOriented Employee
Help Prevent Alzheimer’s with the MIND Diet
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here is no surefire way to prevent Alzheimer’s, but decades of nutritional studies have sought to discover how to do it. Researchers at Rush University Medical Center in New York created a diet that demonstrated a reduction of 50% in the incidence rate. The MIND diet is a “hybrid” of two diets— the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). Both reduce risk of heart disease, but combining the two diets does the trick. There are 15 food groups in the diet (ten good—like blueberries, five bad—like fried foods) that reduce your risk or add to your risk for getting Alzheimer’s. Source: www.Rush.edu [search “MIND Diet”]
ou can drop a problem in your boss’s lap and let him or her figure it out, or you can be a solution-oriented employee. Here’s how to be the latter and win your boss’s heart: 1) Identify the issues associated with the problem needing attention. 2) Ask why these issues exist. This “why” is generally the problem, but asking why again often leads to a more defined root cause. 3) Seek information and reactions about the problem from those most affected by it. 4) Formulate possible solutions, reflecting on the information gathered in #3. 5) Consider the pros and cons of each potential solution. 6) Make a selection, write it down, and present it along with the problem.
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Living with Someone in Chronic Pain
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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
ll chronic health issues have ripple effects for loved ones, but chronic pain is especially potent. The reflex to back off and avoid the spouse, partner, or family member can be a natural one. Don’t do it. Instead, view communication as key to preserving the quality of your relationship. There are mental health professionals who specialize in chronic pain and family dynamics. Don’t allow pain to be a force that makes family closeness, couple intimacy, and cooperation disintegrate. Talk to a mental health referral group in your town, insurance company, or EAP to find these experts. Learn more at apa.org [search “chronic pain”].
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.
October 2015 Frontline Employee
Stress Management Technique: Reframing
When Work Stress Comes Home
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roper diet, sleep, exercise, and pursuing work-life balance are important for managing stress. Less often considered is how to think differently about stressful incidents in order to reduce their emotional impact. Your perception is reality, so intervening here is a smart move. One such intervention tool is “reframing.” When you practice reframing, you decide against being overwhelmed. You aggressively view your distressful circumstances differently—reducing their perceived importance, meaning, urgency, possible harm, long-term impact, or significance. The goal is detachment. A friend who says to you, “Hey, look on the bright side E” is suggesting that you use reframing. Practice reframing more reactively and you will manage stress more effectively. You will retain more energy for bigger problems. Getting a $150 speeding ticket going 38 mph in a 25 mph zone is stressful. Deciding on the spot that the event is now out of your control can instantly free you from panic and anguish. Reframing takes practice, but you will reap extraordinary returns from it.
“Microaggressions” in the Workplace
A
!
?
re you familiar with the term “microaggression” in the workplace? It refers to the often-subtle uncivil and inappropriate communication and interactions, verbal or nonverbal, that cause others who are members of a minority group (gender, race, disability, etc.) to feel that they have just experienced a snub, slight, derogatory comment, or negative message. Microaggression is often unintentional or accidental. Research shows these subtle negative interactions, frequently rooted in false beliefs and stereotyping, have cumulative adverse effects. They interfere with workplace productivity. And they also undermine an inclusive workplace. Common examples of microaggression include making traditional gender role assumptions (“Do we have any ladies willing to make potato salad for the company picnic tomorrow?”), sexist jokes, saying someone looks clean-cut, or making assumptions about the inferiority of others that prompts social invisibility or overlooking their interest in an activity or work function. You can learn more about the negative impact of microaggression from the book, “Microaggressions in Everyday Life” by Derald Wing Sue, Ph.D., 2010. To assist coworkers and others in reducing unwitting microaggressions, consider asking the question, “Can you explain what you meant by that?” This can lead to improved awareness about biases and stereotypes.
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ob stress can affect anyone, but if you have job authority, higher skills, or decisionmaking latitude, then you are at higher risk for job stress following you home. Contrary to popular belief, it isn’t simply talking about work with a spouse/partner that creates the real stress. Instead, it is lack of emotional availability that adversely affects your relationships. “Being there” emotionally is your goal, and structure is the way to achieve it. To stop the home invasion, establish a support system—a mentor or reliable group of friends—to process stress and solve work problems. Establish home-life routines you stick to—changing clothes when you arrive home, setting a regular family hour for building bonds, and making sure activities inhibit distraction by work. A more efficient separation of job stress from family life will soon follow.
Bullying in School: Two-Month Checkup
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he risk of being bullied is a bit higher during transitions from elementary to middle to high school. Symptoms you may see since school started could include aggression, symptoms of withdrawal, and lower grades than usual. Only one in ten victims will inform an adult about abuse from a bully, primarily because of fear of retaliation. Feeling embarrassed or ashamed of being “the one” the bully has decided to target also contributes to denial. The self-talk script is, “There must be something wrong with me if I am the target.” Girls are twice as likely as boys to be victims and perpetrators of cyberbullying. Survey research indicates 25% of students who are lesbian, gay, bisexual, transgendered, or questioning their sexual identity have experienced harassment at school or online. Source: BullyingStatistics.org
October 2015 Work/Life Services Newsletter Call our toll-free number 1-800-364-6352 for assistance
Business Communication Email Privacy Email may feel like a private, one-to-one conversation safe from prying eyes, but email is about as confidential as whispering at the White House. Your messages can be intercepted and read anywhere in transit, or reconstructed and read off of backup devices, for a potentially infinite period of time. If you're sending email at work, your boss can legally monitor it, and if your company becomes involved in a lawsuit, your adversary has the legal right to review it. If you send email from home, anonymous hackers can intercept it, and if you are suspected of a crime, law enforcement officials with a warrant can seize your electronic correspondence. Even your Internet service provider may legally be able to scrutinize your email. What all this amounts to is simple: Unless you take affirmative steps to encrypt your messages -- a process that uses sophisticated software to garble your words and then allow the recipient to unscramble and read them -- don't count on email as a confidential method of transmitting information. Keys to Effective Communication In order to connect with people and help them understand where you’re coming from, you have to do more than just state your point. Communication is complex and often learning how to communicate effectively requires practice and skill. Fortunately, there are specific things that you can do to build your communication tool box; follow the suggestions below to learn some of the key techniques. Create an Atmosphere of Trust
When speaking in a group, show others that you are a good communicator. Listen openly to each person; this will show people that you won’t embarrass them or twist their words.
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Try to avoid judgment or unnecessary criticism. If you do have to provide criticism, make it constructive. Give praise and positive feedback.
Get Your Thoughts Together
Do research beforehand. Create notes, know the pros and cons of what you are presenting, and do your homework on the subject. If necessary, use visual tools or documents that can help your audience understand. Be specific, accurate, and honest about the subject.
Adjust to Your Audience
Consider what the other person already knows. If you reach a point where communicating becomes difficult, try to keep communication lines open so everyone can come to a level of understanding. Try not to use jargon or terms that are too technical; only use language that your listeners can understand. Pick an appropriate place to talk. If the subject is personal, pick a private place.
Invite Feedback
Ask your listener what he thinks of a subject, how he just interpreted what was said, and how he feels about the issue. Invite feedback, constructive criticism, and ask about the pros and the cons of the idea at stake.
Use Appropriate Tones of Voice and Body Language
Adjust tone and body language as needed, as these two things can actually influence what the listener hears. Note if you sound urgent, hesitant, angry, pleased, calm, or belligerent. Only use tones that are appropriate. Check your body language. If you are avoiding eye contact, crossing your arms, fidgeting, or leaning in too close to the listener, you may not be sending an effective message. Written by Life Advantages - Author Delvina Miremadi ©2015
The Power of Communication An effective manager knows that good personal communication isn't the oil that lubricates the business machine; it's the nuts and bolts that hold the whole thing together. "Managers need to focus intently on the flow of information -- both up and down the organizational ladder -- in order to be successful," says Robert Crittendon, author of The New Manager's Starter Kit. Mr. Crittendon offers the following recommendations on in-house communications:
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Don't overlook people who may be outside the inner circle. Keep the secretary and receptionist informed, as well. If the team is large enough, maintain an active electronic or printed work schedule. The schedule shows which projects and actions are in progress, who's doing what and when the action is due. Express yourself in clear and specific terms -- and expect others to do the same. For example, when someone says a job will be done as soon as possible, ask for a specific date. To ensure a message's effectiveness, ask yourself these questions before sending a memo or e-mail: Who needs to know? What information do I need to convey? When do they need to receive it? How should it best be presented so it will be understood? What action do I want them to take as a result of this contact? Be sensitive to misinterpretation in your writing. For example, beware of e-mail you may take casually but the recipient takes seriously. Give each message a second reading to avoid misunderstandings. Be honest in your communication. Don't say things you can't back up. And don't make excuses to cover your mistakes. Keep your communications as positive as possible. Krames Staywell
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The Beacon Employee Education Edition - September 2015 Healthcare Coverage When Away From Home Your health plan provides the services of the BlueCard and BlueCard Worldwide Programs, which enable you to receive inpatient and outpatient hospital care, physician services, or prescription drugs when you or a covered family member are away from home. If you or a covered family member family needs medical attention when living or traveling away from home:
Make sure that you always carry your health insurance member ID card.
The BlueCard service center can provide you information on available hospitals, physicians, or pharmacies, and is available 24 hours a day, seven days a week. You can call 1-800-810-BLUE (2583) or call collect at 1-804-673-1177.
You can access information on providers at www.bcbs.com. In order to access this information on your plan, you will need the first three letters of your plan ID. ○
○
For providers within the United States, click on the “find a doctor or hospital” tab and enter the requested information to begin your search.
If precertification or prior authorization is necessary, call your Blue Plan at the phone number listed on the back of your ID card. Note: this number is different than the 800 number listed previously.
If you receive services from a participating doctor's office, hospital, or pharmacy away from home, you will not have to complete any claim forms. Except for the usual out of pocket expenses, such as deductibles, copayments, coinsurance, or non-covered services, you will not have to pay upfront for these services.
If you receive services from non-participating providers, you may be responsible for the difference between the amount that the non-participating health care provider bills and the payment your plan will make for the covered services. You will also need to file a claim form. Forms are available online or by calling the 800 number.
As always, in an emergency, go directly to the nearest hospital or doctor. Call the BlueCard Service Center if hospitalized.
Specifically for Services Received Outside of the United States:
If you are referred to or are treated at a non-participating hospital outside of the US, call 1-800-810-BLUE. If payment arrangements cannot be made, you may need to pay for the service and request a statement for insurance purposes (credit card receipts are not sufficient). When you return, you'll need to file an international claim form. Forms are available online or by calling the 800 number above.
Unless it is determined to be a medical necessity, your insurance coverage will not cover the cost of your transportation to return to the United States.
For providers located outside the United States, click on the “Locate Doctors Worldwide” tab.
The BlueCard Worldwide mobile app is available for Apple and Android devices. You can download the app by visiting the Apple or Google Play app stores.
NAVIGATING YOUR SUCCESS
On-Line Resources and Discounts
Things to Remember
Your carrier's website contains numerous health care resources and discount programs that may be of interest to you or can help you save money. In order to access these resources, you will need to register on your carrier’s website. A sampling of the information that you may be able to find includes:
Wellness and healthy living
Smoking cessation
Weight management
Nutrition
and other medical resources
A drug formulary is a list of Food and Drug Administration (FDA) approved prescription drugs that have been researched and evaluated by your health plan and are chosen based on their safety and how well they work. The list of approved drugs consists of both generic and brand name drugs. The formulary is updated quarterly by your plan’s pharmacy and therapeutic committee. Some changes may occur based on the availability of new drugs and others may occur if the FDA determines a drug to be unsafe.
Blue365 is another program that can be accessed through your carrier’s website. Blue365 is available to you through your Blue Plan and offers discounts on many products and services. The discount offerings are continually updated and may change periodically, however, a few examples of what you may be able to find include discounts on gym memberships or other services such as Lasik eye surgery, hearing aides, and more. Your carrier’s website also provides you with the tools to determine your out-of-pocket cost estimates for a wide range of inpatient and outpatient surgeries and tests, x-rays and scans, lab tests, office visits, prescriptions, etc. This is a great way to help stretch your health care dollar.
Did you know… As a Blue365 member, you can save 20% on footwear and apparel from the Reebok online store. Look for discount programs such as this and other offerings that may be of interest to you.
Drug Formularies
In addition, the FDA may periodically issue guidelines such as quantity limits for certain drugs. These guidelines supersede the limits that your plan may contain. In some cases, this may include common medications that are frequently prescribed. As a result, you may find that the quantity of drugs that you have been receiving in the past may have changed subject to recent FDA limitations. By registering and logging on to your carrier’s website, you can access information on the drugs specific to your plan. You can find information on drugs by searching on a specific drug name, condition, or drug category.
Qualifying event or change in status You are reminded that you must notify your school employer within 30 days of any changes in status such as birth or adoption, death, marriage or divorce, or a dependent reaching limiting age.
Do you have a question or concern? If there is a question or topic you would like to see addressed in a newsletter, contact The Reschini Group at beacon@reschini.com with “Newsletter Question” in the subject line and we can address the question or topic in a future edition.
www.reschini.com
Health and wellness tips for your work, home and life- brought to you by the insurance specialists at The Reschini Group
Eating a healthy breakfast is associated with improved cognitive function (especially memory), reduced absenteeism, and improved mood.
Today, 18 percent of children and teens in the United States are obese. Public health officials have classified childhood obesity as an epidemic.
• Encourage healthy eating. • Encourage physical activity. • Model healthy eating and exercise in your own life.
How Does Being Overweight Affect a Child’s Health?
Weight-Loss Programs
Overweight children are at a much greater risk for health problems now and in the future than children who are within a healthy weight range. Serious weight-related conditions such as high blood pressure, high blood cholesterol, Type 2 diabetes, asthma, accelerated growth, hip or knee pain, depression, low self-esteem, sleep apnea, and liver and gallbladder problems are seen more frequently by pediatricians in overweight children.
A growing child’s nutritional needs differ from those of adults. Too few calories or restricting the wrong foods can interfere with proper growth. Therefore, do not put your child on a weight-loss diet unless recommended to by your health care provider. Under professional guidance, setting realistic weight loss goals will help to avoid discouraging your child. Help him or her focus on small, gradual changes, which will also help build healthy habits that can last a lifetime.
The longer a child remains overweight, the greater the risk for serious long-term health problems. Have your pediatrician measure your child’s Body Mass Index-for-age to determine whether your child is underweight, at a healthy weight, at risk of being overweight, or is already overweight or obese.
Why Are More Children Today Overweight?
Help Your Overweight Child If your child is diagnosed as overweight or obese, you will need to be supportive. That support comes in a variety of ways, incorporating both your child’s mental and physical needs. For example, you should:
• Provide emotional support. • Teach and promote healthy habits.
Poor nutrition (including increased consumption of processed foods, fast foods, sugars, and refined flours) and inactivity (increased use of electronic media, less physical activity in school, and riding in vehicles instead of walking) are the leading causes of obesity in children. There are genetic reasons some children are overweight as well, but the vast majority are overweight because of the imbalance between calories eaten and calories burned. Healthy eating and regular physical activity are both the prevention and the “cure” for overweight children. Prevention is easier and more effective when parents start early, so promote healthy eating and exercise habits at an early age, incorporate them into your family, and reinforce them as your child grows.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2011, 2014 Zywave, Inc. All rights reserved.
Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group
THE HEALTH BENEFITS OF Some professional massage services MASSAGE might be covered by Massage provides relief to people of all ages your health and from all walks of life - competitive athletes insurance. Massage to home gardeners to overworked executives. a therapy, massage addresses a variety of therapy provided as As health conditions, the most prevalent being part of a treatment stress-related tension, which is believed to contribute to many illnesses and diseases. prescribed by a physician, registered Health Benefits physical therapist, Massage involves the manipulation of your muscles and other soft tissues. It helps to or chiropractor is release chronic muscular tension and pain, often covered. improve circulation, increase joint flexibility, reduce mental and physical fatigue, reduce stress, promote faster healing of injured muscular tissue, improve posture, and lower blood pressure. How it Works Massage is a drug-free and non-invasive treatment approach based on the body’s natural ability to heal itself. It helps relieve stress and tension that can lead to disease, illness, and injury. Massage works by increasing your circulation, thereby allowing your body to pump more oxygen and nutrients to its vital tissues and organs. It also stimulates your lymphatic system, which is your body’s natural defense against infection.
Types of Massage There are many different types of massage. Techniques vary depending on theory and origin. For instance, Eastern massage techniques Shiatsu, Reiki, and Reflexology - focus on the body’s energy and energy flow. These techniques generally deliver an emotional or spiritual effect. Western massage therapy techniques - including Swedish Massage, Deep Tissue Massage, and Sports Massage, focus on the anatomical understandings of the body. These techniques deliver stronger physical effects, such as pain relief. Important Information Whichever technique interests you, be sure to check with your doctor before receiving any type of massage therapy for the first time. There are some people with certain medical conditions that massage therapy is not recommended. In addition, your massage practitioner should always ask you about your specific health conditions before performing any type of massage therapy. In some cases, the practitioner may even require permission from your doctor before providing services.
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. ©2007-2011, 2014 Zywave, Inc. All rights reserved.
Health and wellness tips for your work, home and life—brought to you by the insurance specialists at The Reschini Group
10-Minute Recipe: Carrot Raisin Salad Shred 4 medium carrots. Combine in a medium bowl with ¼ cup raisins, 2 teaspoons of sugar, and the juice from 1 lemon. Mix thoroughly and chill. Serves 4.
FRUIT AND VEGETABLE BASICS Fruits and vegetables are essential to maintaining your health. With a combination of essential vitamins and vital nutrients, you should be eating fruits and vegetables every day. Daily Necessities
Consider New Choices Why reach for the same old apples or carrots with new choices that can provide the same nutritional value - if not more?
Most fruits and vegetables are naturally low in fat, sodium, and calories. None have cholesterol. It is important to remember that some sauces or seasonings may add any of the above. Many contain Vitamin C, which is important for growth, healing cuts and wounds, and aiding iron absorption. Vitamin-C rich foods include kiwi, strawberries, oranges, sweet potatoes, tomato juice, and cauliflower. Diets rich in potassium help to maintain healthy blood pressure, decrease bone loss, and reduce the risk of kidney stones. To increase your potassium intake, try carrot juice, lima beans, or white potatoes. Folate (folic acid) helps the body form red blood cells. This is especially important for pregnant women (or those who wish to become pregnant), as it reduces the risk of many birth defects. Asparagus, cooked spinach, and blackeyed peas are all good sources.
How Much Do You Need?
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Pluots and Apriums - Pluots are part plum and part apricot. Apriums are also plum and apricot hybrids, but more apricot in heritage. They include vitamins A and C, iron, and calcium. But it’s important to know that their sugar content is fairly high.
Star Fruit – There are two varieties: tart and sweet, although they are very similar in taste. Star fruit is an excellent source of vitamin C.
Persimmons – This fruit is an excellent source of vitamins A and C, and is rich in fiber.
Tomatillos – These are technically small fruits, but are grouped as vegetables and are in the same family as tomatoes. The flesh is slightly acidic with a hint of lemon, and is used most often in salsas and soups. A tomatillo contains vitamins A and C, and iron.
Leeks – This vegetable is a member of the onion and garlic family. It is slightly sweet-tasting and often served as a side dish. Leeks provide vitamins A and C, calcium, and iron.
Edible Cactus – Cactus has a soft but crunchy texture and it tastes similar to a slightly tart green bean, asparagus, or green pepper. It contains beta carotene, iron, some B vitamins, vitamin C, and calcium.
Fruits and vegetables contain essential vitamins, minerals, fiber, and other naturally occurring substances that may help prevent chronic diseases.
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The U.S. Department of Agriculture (USDA) suggests that children, teenagers, and adults should fill half of their plate with fruits and vegetables at all meals. For more details, visit www.choosemyplate.gov. This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2008, 2010-2011, 2014 Zywave, Inc. All rights reserved.
The Benefits of Exercise for the Aging By Gib Darden, Ph.D, Coastal Carolina University Center for the Study of Aging EXERCISE We know it is good for us, has many benefits and is the best form of health insurance. However, taking time for regular exercise appears to be a challenge to most Americans. About 34% of adults 65 and older are inactive, engaging in no leisure time, household or transportation physical activity. If including “insufficient” physical activity, the number goes to 65%, meaning that 2/3 of older adults are not getting enough exercise to positively impact their health. THE ROLE OF EXERCISE; THE TOP TEN BENEFITS To dispel a common myth, successful aging results from individual lifestyle choices - not from genetic inheritance. According to the Surgeon General, being physically active is the most important step all adults can take for overall good health. The benefits of exercise depend on the individual exerciser. The benefits of physical activity are universal, but many are unique to an aging population; what benefits a 20 year old may not work for an 80 year old. Much research exists already and researchers continue to demonstrate the health benefits of increasing physical activity among people in their 70’s, 80’s and even into their 90’s. Summarizing the research, we have identified our “Top 10” exercise benefits for the aging “mover.”
IMPROVED MOOD AND PSYCHOLOGICAL STATE Feeling and looking better always leads to increased self-confidence. For older individuals, exercise has been shown to help ease symptoms of depression; one study found strength training as effective as medication in reducing depressive symptoms. Whether it is due to feeling better, increased self-esteem or biochemical changes to the brain (e.g., natural endorphins), exercise creates a healthy state of mind.
INCREASED MENTAL ACUITY AND REDUCED COGNITIVE DECLINE Increased resistance to cognitive declines and to Alzheimer’s disease has been a consistent research finding for older individuals who are physically active.
DECREASED RISK OF CHRONIC HEALTH CONDITIONS Regular exercise reduces the risk for heart disease, diabetes, high blood pressure and many types of cancer. Increased immune function is often a side effect of physical activity, and one study found dramatic improvements in glucose control in diabetic men and women comparable to taking diabetic medication. Remember the statistic that 80% of Americans age 65 or older have at least one chronic health condition?
BETTER SLEEP PATTERNS Regular physical activity can improve the quality of sleep in older adults. Most research suggests that exercisers receive more quality sleep and maintain better sleep routines.
INCREASED SOCIAL INTERACTION One of the natural side effects of exercise is the social benefit, should one seek it. For many older adults, physical activity sessions become one of their primary social outlets and one with double the benefit!
WEIGHT MANAGEMENT Physical activity increases metabolism, muscle mass and reduces body fat. Improved body composition serves the aging musculoskeletal system, allowing the body to naturally consume more calories.
FALL PREVENTION Increased mobility, balance and flexibility from exercise helps prevent falls. One interesting study reported a 58% reduction in falls among older women who began an exercise program.
IMPROVED BONE DENSITY AND ARTHRITIS MANAGEMENT Health organizations recommend physical activity to reduce pain, improve joint function and decrease the risk of osteoporosis. Strength training has been shown to ease the pain of osteoarthritis and rheumatoid arthritis as much as, if not more than, medications. Exercise increases bone strength and reduces the risk for fractures, particularly among older women.
DECREASED MEDICAL COSTS There is a strong association between physical activity and medical costs. As physical activity levels increase, medical costs are reduced and this association increases with age, particularly with women. Health plans and insurance companies are awaiting more data to support offering financial incentives to physically active clients. Health insurers may begin moving toward physical activity promotion, which would ultimately improve both the corporate and the individual’s bottom line.
DELAYED ONSET OF DEPENDENCE Perhaps the culminating benefit of an active lifestyle is increased bodily functioning adding years of independence and quality of life. It has been reported, for example, that inactive, nonsmoking women at age 65 have six fewer years of active life expectancy than nonsmoking women who are highly active.
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1 FREE UNLIMITED WEEK OF CLASSES! 30+ classes per week starting at 5:15 AM!
TO: Owen J. Roberts school district employee From: The Wall Cycling Studio *Valid employment ID must be present to take classes. *No Walk In redemption - Must Email to activate! To redeem: Please email info@thewallcycling.com Pass must be redeemed by 10/16/15.