Wildcat PRIDE
Photo by Dr. Christian
September 2016
What’s Inside LIFE
Healthy You! Live Well, Work Well Worklife Insert Frontline Insert CULTURE
September 24 EFFamily Farm Fest Fundraiser October 1
47th Annual OJR Cavalcade
October 3
Flu Clinic
October 7
OJRSD Homecoming/Football Game
October 14-28 Food Collection - MADD October 27 REA Trick or Treat Night November 4 Pink Out Football Game November 5 Best Buddies/Education Foundation Costume RUN101 5K/Fun Run Area Events and Offers
September 2016
THIS EDITION FEATURES:
Exercise and Cholesterol: A Healthy Relationship Living Life With Purpose Add Some Color to Your Plate What's in Season This Fall? When to Disconnect
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Exercise and Cholesterol: A Healthy Relationship
As you may know, losing weight, eating a healthy diet, and quitting smoking are lifestyle changes that can help keep your cholesterol levels healthy and lower your risk of heart disease. But what you may not know is that exercise has also been shown to play a part.
How can exercise help unclog arteries? Out with the bad. Triglycerides are a type of fat in your blood that your body uses for energy. A high level of triglycerides combined with a low level of HDL (“good”) cholesterol can put you at risk for heart attack and stroke. Exercise helps convert that fat into energy. In with the good. Exercise helps to increase HDL cholesterol. HDL acts as the cleaning crew to collect and expel LDL (“bad”) cholesterol and other fatty deposits and flush them out through your liver. Just 30 to 60 minutes of aerobic exercise a day pumps up your HDL levels.
Three Steps to Get Moving If you don’t exercise now, it’s a good idea to have your doctor evaluate your current cardiovascular health before starting an exercise program. 1. Make a plan. Most health organizations recommend at least 30 minutes a day of moderate to vigorous exercise. This can include walking, jogging, biking, gardening, swimming, stair-climbing, and more. You can even exercise in 10 to 20 minute increments if you need to, as long as it adds up to 30 minutes or more by the end of the day. 2. Raise the bar. Weight-training counts, too! Start small with light hand weights or by using the low settings on resistance machines. Gradually add more weight when the exercise no longer feels challenging. 3. Stick with it. If you get bored easily, vary your workouts. You can also find an exercise group or buddy to keep you motivated. And remember: You’re exercising to look better on the inside, not just the outside!
Living Life With Purpose It’s easy to get caught up in the trivial details of life and forget the big picture. Whether it’s to help people reach their potential, rescue animals, or be a supportive role model, it’s important to define your purpose to help focus your intentions and activities. A strong sense of purpose can help fuel your energy for life. Figure Out What Matters If you don’t know your purpose, take steps to define it. First, consider the following questions: 1. What do you value most in life? 2. What are you naturally good at? 3. How do you hope that people describe you? 4. If you could deliver a message to a large group of people, what would it be? Next, use these answers to come up with a statement of purpose. This statement can grow and change, but writing it down and reflecting on it each day will help you stay focused on what’s important to you.
Small Choices, Big Goals We make thousands of choices every day, both big and small. But are all of these decisions benefiting our ultimate goals? Say you want to buy a house, but your daily latte habit is chipping away at your down payment. Here are three tactics to help you stay on track and resist instant gratification: 1. Separate needs vs. wants. For instance, do you need or want that candy bar? Odds are that chocolate isn’t necessary for survival. 2. When faced with a choice, visualize your ultimate goal. If an option doesn’t contribute to that goal, take it off the table. 3. Once in a while, splurge! Indulging in an occasional, well-deserved reward is sometimes just the thing to keep us motivated.
Add Color to Your Plate Eating five servings of fruits and vegetables a day is good. But eating fruits and vegetables in a variety of colors is even better. Here’s how to color-code your nutrition: Red and pink. Powerful antioxidants such as lycopene and anthocyanins help reduce the risk of some cancers, protect cells from damage, and keep hearts healthy. Sources: Beets, strawberries, red cabbage, raspberries, red apples, tomatoes, and watermelon. Orange and yellow. Boost your immunity with beta-carotene! This nutrient also helps keep eyes healthy by reducing the risk of developing macular degeneration. It may also help lower the risk of certain cancers and heart attack. Sources: Apricots, butternut squash, cantaloupe, carrots, grapefruit, lemons, nectarines, oranges, peaches, pineapples, pumpkin, corn, sweet potatoes, tangerines, and pears. Green. Whether they’re leafy or crunchy, you can never have too many green vegetables in your diet. These nutritional powerhouses contain an array of vital nutrients, including folate, which is important for pregnant women because it protects against birth defects. Crunchy, cruciferous veggies such as broccoli and cabbage help protect against some types of cancer. Sources: Spinach, romaine lettuce, green cabbage, kale, broccoli, and Brussels sprouts. Blue and purple. Not only are they beautiful, royal-hued produce contains powerful anthocyanins that can help protect us against many effects of aging, including decreased memory function. They also help to curb the risk of cancer, heart disease, and stroke. Sources: Blackberries, blueberries, eggplant, plums, prunes, purple cabbage and kale, figs, raisins. White. Yup, it counts, though we don’t mean potatoes. Aromatic vegetables contain phytochemicals that can help lower cholesterol and blood pressure as well as reduce risk of heart disease and stomach cancer. Sources: Garlic, onions, and leeks. Source: Garden-Robinson, J. “What Color Is Your Food? Taste a Rainbow of Fruits and Vegetables for Better Health.” North Dakota State University. www.ag.ndsu.edu/pubs/yf/foods/fn595.pdf
What’s In Season This Fall? After a hot summer, it’s time to get back into the kitchen! The autumn harvest brings a variety of healthful, delicious produce. Be sure to buy locally to get the freshest, most nutritious produce and usually the best value. Here’s what to look for: Vegetables: Squash, sweet potatoes, mushrooms, eggplant, cauliflower, tomatoes, cabbage, kale, beets, lettuce Fruits: Cranberries, pears, apples, grapes, figs Pumpkins: This member of the squash family is identified as a fruit by some and a vegetable by others. Whatever it is, it’s delicious! Skip the pumpkin spice latte and whip up some fresh pies, muffins, curries, soups, and stews.
Recipe of the Month: Stuffed Acorn Squash Ingredients: 2 acorn squash
2/3 cup cranberries
1 medium onion, diced
1/2 cup walnut pieces
1/2 cup grated apple
1 roasted sweet potato, chopped
2 tbsp canola or olive oil
1 tsp dried sage
2 cloves garlic, minced
2 tbsp chopped fresh parsley
1 1/2 cups cooked brown rice or quinoa
Instructions: Preheat oven to 375°. Cut acorn squash in half and scoop out seeds. Arrange squash cut-side down in a large roasting pan and fill pan with ½ inch of water. Bake for 15 – 20 minutes. Remove squash and any remaining liquid. Add squash back to the pan, cut-side up. While the squash is baking, sauté onion and garlic in oil over medium heat until softened. Place in a large bowl and add the rest of the ingredients. Mix to make a filling and add it to each squash cavity. Cover the entire pan with foil and bake another 25 ‒ 30 minutes. Remove the foil for the last 5 minutes of baking.
Pain in the Neck? Get a Massage! If you think getting a massage is frivolous, think again. Massage therapy, also called bodywork, has shown serious results when it comes to pain relief. Whether you prefer light or firm pressure, here’s how getting hands-on can help where it hurts: • Massage can help alleviate a wide array of head-to-toe pain, particularly in the shoulder, low back, and neck. • I t can also help manage headaches — from your average tension headache to migraines. • Play sports? A rub-down after the game may be just the thing for your tendonitis. •M assage has even been shown to help decrease the pain of fibromyalgia, manage the symptoms of depression, and improve concentration. Talk to your doctor to see if your condition may benefit from massage. Then treat it like a necessary medical therapy. Set up a regular schedule of sessions that last from 10 to 90 minutes. And remember: just because it feels like you’re being pampered, doesn't mean it’s any less therapeutic.
Self-Massage for Feet If your feet hurt, try stepping on a tennis ball with a bare or socked foot. Roll it back and forth from heel to toe with firm pressure.
Tip: I f there is a massage school in your area, see if they offer free or reduced-cost for massages by students. Source: Tsao JCI. "Effectiveness of Massage Therapy for Chronic, Non-malignant Pain: A Review." Evidence-based Complementary and Alternative Medicine: eCAM. 2007;4(2):165-179.
Monthly Quiz: 1. Which statement is MOST true? a. Physical activity can help you achieve healthy cholesterol levels. b. Exercise clogs artery walls. c. Physical activity doesn't affect cholesterol.
2. Which statement is NOT true? a. Eating fruits and vegetables in a variety of colors has health benefits. b. Garlic, onions, and leeks contain powerful nutrients. c. Green vegetables are the only ones worth eating.
3. Which of the following are possible benefits of massage? a. Alleviates low-back pain b. Improves concentration c. Lessens depression d. All of the above
ANSWERS 1.) a
2.) c
3.) d
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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.
September 2016
Health and wellness tips for your work and life— presented by The Reschini Group
Taking Responsibility for Your Retirement Fund Green Tea–More Than Just A Drink?
Relying on pension funds and Social Security is no longer sufficient when planning for retirement. To help, the IRS has published the following tips to help you take charge of saving for retirement:
Recent studies have found a link between EGCG, a compound found in green tea, and increased brain functionality in areas associated with working memory. Mara Dierssen, a Group Leader at the CRG-Center for Genomic Regulation in Spain, decided to look into this link to see if EGCG could reduce some of the cognitive symptoms of Down syndrome.
Set a goal: Even if you can only save a small amount, setting aside money each month will get you in the habit of saving.
Open an Individual Retirement Arrangement (IRA): Most Americans can open and make tax-deferred contributions to an IRA.
Learn about your employer’s retirement plan: If you’re covered under your employer’s retirement plan, be sure to ask for your copy of the summary plan description to learn about your rights under the plan.
Dierssen found that individuals in the study who were given EGCG exhibited higher results in visual memory, the ability to control responses, and the ability to plan or make calculations. Although it is too early to make concrete conclusions, these initial results have prompted plans for further studies.
Review your benefits statement: Your plan administrator can provide you with a benefits statement, which details your total plan benefits and the amount vested.
Sign up for 401(k) contributions: If your employer offers a 401(k), you can select how much money you want taken out of each paycheck to be put into this account.
Take your minimum distributions: If you're 70 1/2 years old, you're generally required to receive a minimum amount from your qualified retirement plan or IRA.
Estimate your Social Security benefits: Use the Social Security Administration’s calculator to do so.
Learn about your spouse’s retirement plan: Many plans provide spousal benefits. Be sure to read the plan’s details to see if you are eligible.
What’s Next? Additional research is being conducted to see if EGCG has any beneficial effects on treating diseases like dementia and Alzheimer’s. EGCG and its effects are an emerging area of study, so you can expect to hear more on this topic in the future.
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.
Source: IRS
SUMMER SQUASH, ITALIAN STYLE 2 Tbsp. vegetable oil
Pokémon Go: Advice for Parents
1 large summer squash, thinly sliced 1 Tbsp. water ⅓ Tbsp. sweet, fresh basil 6 Tbsp. Parmesan cheese or Romano cheese, grated Salt and pepper (optional, to taste)
PREPARATIONS 1.
Using a large, ovenproof frying pan, heat 1 tablespoon of oil on medium high.
2.
Arrange the squash in the pan, add the water and season lightly with salt, pepper and basil.
3.
Cover and cook over medium heat for five minutes, or until tender.
4.
Sprinkle with the cheese and drizzle with the remaining oil. Place under a preheated broiler and broil until the cheese melts and browns slightly.
Makes: 4 servings Nutritional Information (per serving) Total Calories
110
Total Fat
9g
Protein
4g
Carbohydrates
4g
Dietary Fiber
1g
Saturated Fat
2g
Sodium
115 mg
Source: USDA
Since its debut, Pokémon Go has garnered worldwide attention. News sources have been consistently reporting on both good and bad stories involving this app. As a parent, you may find yourself concerned about the dangers of Pokémon Go. To help keep your child safe, do the following:
Remind them to pay attention to where they are going. This is especially important when they are crossing the road and exploring unfamiliar territories, especially in residential areas, where players can be mistaken as trespassers.
Remind them to be aware of their surroundings and strangers. Discuss “stranger danger” tips with your child and tips for recognizing and evading dangerous situations.
Encourage the “buddy system.” Suggesting that your child play Pokémon Go with friends will increase both their safety and social well-being.
Ask them to check in with you. Consider setting up a system where your child updates you with his or her whereabouts periodically.
Wellness Wednesdays Marchini’s Morning Workouts. Wildcat Stadium. Weds 6 AM Through Nov. 2 Rain or Shine. Join the Fun!
OJR Education Foundation
Family Farm Fest Fundraiser Saturday, Sept 24, 2016
Olszanowski Farm 315 Pughtown Road Spring City, PA 6:00 – 9:30 pm Bring your chair and a flashlight to the Family Farm Fest. Enjoy an evening with family and friends. • • • • • • •
3.5 miles of corn maze Hay rides Bonfire Auction and raffle Food Face painting Pumpkins
Adults $11 / Students $8
Children age 5 and under are free.
Ticket includes hayride, maze and bonfire.
Tickets can be purchased in advance at www.ojref.org
All funds benefit the students at Owen J. Roberts schools For info contact Dr. Kathleen Hocker at 610-469-5333 or khocker@ojref.org OJR Education Foundation is a 501(c)(3) organization. Tax ID: 23 2621428
Owen J. Roberts 46th Annual
Cavalcade of Bands Saturday, October 1, 2016
El Fuego Caliente 5:00 Start Time – Gates Open at 4:00
15 Performing Marching Bands! Tickets: $10 for adults | $8 for students and seniors With a Special Performance by
3 Shades of Blue America’s Got Talent Season 10
GET YOUR FLU SHOT HERE THIS YEAR YOU’RE INVITED TO THE ON SITE FLU SHOT CLINIC @ THE OJR MS Cafeteria
rd October 3 3:00 – 6:00pm ***Please be sure to bring your insurance card*** NOTE: FluMist nasal spray will not be available this year, only injectable vaccines will be offered.
FLU SHOTS ADMINISTERED BY A REGISTERED NURSE WITH THE CHESTER COUNTY HEALTH DEPARTMENT
Owen J. Roberts 11th 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 3rd – 28th . 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 27, 6-8PM. Attend the Pink Out OJR Football Game November 4th at 7PM to support Unite for Her
For More information, contact Miss Rumpp at KRumpp@ojrsd.com.
Kira
COSTUME 5K Run/Walk 1 Mile Fun Run/Walk at Owen J. Roberts High School Track
NOVEMBER 5, 2016 9am Check-In
9:15-10:15 Costume Judging 10:00 1 Mile Fun Run/Walk 10:30 5K Run & Walk
Additional Info and Registration http://ojrrun101.weebly.com/
All proceeds from the RUN 101 Costume Run go directly to student programs through the Best Buddies organization and through the OJR Education Foundation.
Owen J. Roberts 3rd Annual Pink Out Football Game to benefit Unite for Her When: Friday November 4th at 7:00 PM Where: Owen J. Roberts Wildcat Stadium Please come and wear as much pink as possible! Unite for Her T-shirts, Sweatshirts and other items will be available for purchase. For additional information, please contact Miss Kira Rumpp at KRumpp@ojrsd.com or visit the Unite For Her website at www.uniteforher.org
Health and wellness tips for your work, home and life—brought to you by the insurance professionals at The Reschini Group
Anyone can CANCER: LEARNING THE FACTS develop cancer, Killing more than 500,000 Americans a year, cancer is but the risk the second most common cause of death in the United States. increases with Definition and Causes age, and may Cancer is a term for diseases in which abnormal cells be greater than divide without control and can invade other tissues. Cancer cells spread to other parts of the body through you think. In the blood and lymph systems. The disease can be caused by both external elements such as tobacco, the U.S., chemicals, radiation, and infectious organisms; and approximately internal elements, like inherited gene mutations, one in two men metabolic mutations, and immune conditions. Types and one in There are more than 100 variations of cancer. Some of three women the most common include: will develop • Carcinoma – begins in the skin or in tissues that line or cover internal organs cancer • Sarcoma – begins in bone, cartilage, fat, muscle, sometime in blood vessels, or other connective or supportive their lives. tissue • Leukemia – starts in blood-forming tissue such as the bone marrow, and causes large numbers of abnormal blood cells to be produced and enter the blood
• Lymphoma/myeloma – cancers that begin in the cells of the immune system
• Central nervous system cancers – begin in the tissues of the brain and spinal cord
Cancer Stages Staging describes the extent or severity of an individual’s cancer and is based on the extent of the original tumor and spreading throughout the body.
Staging is important for three reasons: 1.
It helps with a physician’s treatment
2.
It can be used to estimate the patient’s prognosis
3.
It is helpful for determining patient eligibility for clinical trials
The staging process is complicated, but in general, cancer is classified from stages I (early onset) to IV (advanced). Treatment Depending on the type of cancer, there are a variety of treatments, including chemotherapy, surgery, radiation, biological therapy, hormone therapy, and targeted therapy. The 5-year survival rate after cancer is 67 percent, and the 10-year survival rate among children is 75 percent. Almost 12 million people with a previous diagnosis of cancer are estimated to be living today. Coping Techniques Depression, confusion and panic, along with the disease-related difficulties of fatigue, pain, and medical costs can often accompany a diagnosis of cancer. It is important for affected individuals to be surrounded by compassionate family and friends. Support groups can also be a great source of comfort. Prevention Any cancer caused by smoking or drinking alcohol can be prevented entirely. Smoking causes about 30 percent of all deaths from cancer in the United States. In addition, a variety of cancer types have been linked to obesity, a sedentary lifestyle, and poor nutrition. Skin cancer can also be avoided by using sunscreen or staying out of the sun entirely. Regular preventive cancer screenings are an important part of an individual’s medical routine. Source: www.cancer.gov
This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. Design © 2008, 2014 Zywave, Inc. All rights reserved.
September 2016
Wellness, Productivity, and You!
Quest Employee Assistance Program
How Incivility Spreads in the Workplace
U
ncivil behaviors in the workplace may include condescending statements, put-downs, sarcasm, and/or even silence if it is used purposely to withhold a compliment or kind remark. Incivility is contagious because employees develop reflexes to reciprocate it, and may passively become uncivil toward others who did not provoke it. Fatigue from ruminating about negative exchanges may be common, and employees normally disinclined to act uncivilly may begin doing so. Does any of this sound familiar? To repair and maintain your work group to keep it healthy and collaborative, regularly spend time giving feedback to each other in group meetings. Discuss communication issues and spend time inquiring about unresolved problems. Doing so will reduce tension among you and decrease the frequency of incivility that leads to dissatisfaction and job turnover. Source: http://msutoday.msu.edu [search “incivility”]
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
Google Calendar Productivity Tips
H
ere’s a tip on using the free Google Calendar. Click on “Settings” and then the “event default duration.” Check “Speedy Meetings.” This allows you to make 30-minute meetings end in 25 minutes and one-hour meetings end in 50 minutes. You will actually get more work done. Why? The subtle pressure of knowing the meeting time will be shorter will force you to deal more effectively with the business at hand.
Involve Kids in Healthy Lunches
H
ere is a brilliant way to get kids to eat the healthy lunch you pack for them and send to school. Experts say that the more you can get your child to participate in the planning and shopping for and preparation of his or her lunch, the more likely it will be eaten. Sit down with a list of options in each of the main food groups— fruits, vegetables, whole grains, lean protein, and low-fat dairy. Allow your child to pick favorites in each category. The technique teaches balanced meal planning, organizational skills, and commitment. Your child is less likely to pick over the lunch, will understand nutritional needs better, and will take responsibility for choices. There is less of a chance the lunch will end up in the trash. http://news.psu.edu [Search “kids lunch”]
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.
September 2016 FrontLine Employee
Good-to-Know Soft Skills
Healthy Competitiveness
We
appreciate and demand competitiveness from our athletes, but competitiveness at work is often shunned. It shouldn’t be. The key is to be competitive in healthy ways. Competitiveness can help you achieve more, stay excited about your job, move quickly on opportunities, and win for your employer. To stay healthily competitive, avoid pairing your desire to achieve with the need to outdo coworkers for whatever acknowledgment, prize, or profit may result. Resist the reflex to engage in this sort of rivalry. Rather than seeking to challenge others, challenge yourself to top your personal best. Competitiveness is a tool. Use its energy to reach your goal, not as an unbridled personality trait that rubs others the wrong way. The secret to healthy competitiveness is being open to feedback, cheering others on, and sharing the glory. If you demonstrate this mastery of empathy, you will win more support from peers. They will cheer you on, and they will demonstrate more patience and understanding at those times when your competitive spirit gets a bit pushy or too “go-getting.” Here is your competitive spirit health check: Do you mentally turn opportunities for success into contests that pit you against another person? Reject the urge to respond with competitiveness in this way. Practice asking, “Is this a team opportunity, rather than a solo opportunity?” With these few rules, you will win more gold for yourself and your employer.
Stress Tip . . .
Improve Your Self-Starter Ability
We
all procrastinate, but the stress of a looming deadline and feeling you can’t act until it’s crunch time can make you feel out of control. Stop this selfpunishing cycle by becoming a better self-starter. 1) Ignore the desire to plan and organize yourself until you feel “ready” to start a project. This is resistance masquerading as preparation. Instead, dive in. 2) Decide how much to accomplish within a set amount of time, for example, one hour. This shrinks the perceived size of your task. 3) If you procrastinate, you may also be distractible. Both may play a role in helping you avoid work. Fight back by working in a “boring” location and taking planned breaks instead of allowing distractions. Close down Enemy #1—email, and its never-ending signal alerting you to another message.
How to Promote Your Great Idea!
C
ould you communicate a great idea to your employer in such a way that it has a shot at being adopted? Many employees believe unbridled enthusiasm is enough. Here is the right approach: 1) Ask yourself, “Will my idea help the company and its bottom line?” and “Does my idea fit with the existing concerns of the organization?” A “yes” to either question makes your idea worth pursuing, but a “yes” to both could make it a hot ticket. 2) With a friend, conjure every argument against your idea and develop effective counterarguments. 3) Determine all the payoffs and positives. 4) Draft a proposal with the logic of your idea, the gain, and the “pain” it resolves. 5) Write an implementation plan/diagram. 6) Identify the ripple effects—added costs, changes, and potential risks. (All new ideas have them.) Know the remedy or costbenefits. 7) Enlist your supervisor as a co-author, partner, or champion of your idea.
Childhood Obesity Awareness and Tips
C
hildhood obesity has exploded in North America—up 400% in the U.S. since the 1960s. In Canada, 31% of children are now obese, with an increased risk of health problems like type 2 diabetes and heart disease. Recommendations from the Centers for Disease Control for parents: Any increase in activity can help—a bike ride, playing at the park, or a family walk after dinner. Limit screen time—time spent on the computer, watching TV, or playing video games—to prompt other activities. Serve more vegetables, fruits, and whole-grain foods, and fewer prepared foods. Make sure your child gets enough sleep, because there is a connection between sleep and the hormones that affect metabolism. http://www.cdc.gov/healthyschools/obesity/facts.htm
With a little time, planning, and strategic shopping, you can eat healthier and stay within your means.
HEALTHY MEALS ON A BUDGET Eating healthy on a limited budget may seem impossible, but with a little time, planning, and strategic shopping, you can eat healthier and stay within your means. Importance of Planning Planning your meals for the week is the best place to start. Planning will help you make sure you are including foods from each food group - pay special attention to serving enough fruits and vegetables in family meals. Planning ahead helps you achieve a healthy balance - for instance, if you plan to serve a food higher in fat or salt, you can plan low-fat or lowsalt foods to go with it. In addition, planning saves time and money. Making a shopping list helps you know what food you already have, and what food you need - and helps avoid pricey “impulse” buys. Plus, planning your meals means fewer trips to the grocery store and helps you make use of leftover food and ingredients. Planning Tips Following these planning tips to make sure you are getting the most out of your money: •
Build the main part of your meal around rice, noodles, or other grains. Use smaller amounts of meat, poultry and fish.
•
When time allows, cook large batches of certain meals and freeze family-size portions for meals later in the month.
Tips for Shopping Use the tips below to help you grocery shop on a budget: •
After planning your meals, make a list of all the foods you need (don’t forget to check the kitchen first!)
•
Look for coupons in the local newspaper or online for the foods you plan to buy.
•
Avoid convenience foods (baked goods, frozen meals, etc.); you can usually make these at home much cheaper and can control the nutritional value as well.
•
Try generic, store brands. They usually cost less, taste just as good, and have the same nutritional value.
•
When buying produce, buy what is in season. Compare fresh, frozen, and canned to see which is cheapest.
•
Buy only the amount of a food that your family will eat before it spoils.
•
Add variety to family favorites and try new, low-cost recipes. There are many online resources for finding healthy recipes.
•
Read food labels and choose foods with less fat, sodium, or calories, and more vitamins, minerals, and fiber.
•
Try new ways to cook foods, such as a slow cooker or crock-pot, to make meals easier to prepare.
•
•
Make use of leftovers to save time and money. For instance, if you make a pot roast, serve half of it and freeze the rest to use later in a casserole.
When your budget allows, buy extra, low-cost nutritious foods like potatoes and frozen vegetables. These foods keep well.
© 2011, 2014-2015 Zywave, Inc. All rights reserved.
September 2016 Work/Life Services Newsletter Call our toll-free number 1-800-364-6352 for assistance
Better Choices for a Healthier Lifestyle
Have you been hesitant to try to break your bad health habits because you thought the task would be too difficult? Then get ready for some good news. "Every day, new research indicates that Americans can take control of their own health by making simple and realistic lifestyle changes," says Lawrence Stifler, Ph.D., a behavioral psychologist and president of Health Management Resources in Boston, Mass. "By modifying a few of their unhealthy behaviors, people can actually lengthen and improve the quality of their lives. A small commitment of a few hours a week could add eight to ten quality years to a person's life." How healthy you'll be in coming years can be predicted by your number of risk factors for disease. Having one risk factor doesn't necessarily doom you to poor health, but your odds increase dramatically when several risks are combined. For example, high cholesterol increases the likelihood of developing heart disease. People who smoke, have high cholesterol and high blood pressure dramatically increase their risk for heart attack. Your disease risk is determined by factors that fall into these three categories: Medical indicators: high cholesterol, elevated blood pressure, high blood sugar, previous or on-going major medical problem, a family history of genetic or biological problems. Lifestyle behaviors: smoking; a high-fat, high cholesterol diet low in fiber, fruit and vegetables; excessive alcohol consumption; drug use; a sedentary lifestyle. Environmental conditions: exposure to secondhand smoke, failure to use seat belts, prolonged exposure to sun and radon. No matter how many years you've practiced bad habits and no matter your age, you can make a fresh start and improve your health.
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Here are important steps you can take to incorporate simple lifestyle changes into your daily routine: Get out and walk Exercise is probably the single most important thing you can do for your health. Regular physical activity -- 30 minutes of moderate exercise most days of the week -- can reduce your risk for heart disease, hypertension, obesity, stress and osteoporosis. If you don't like walking or running, consider bicycling, swimming or aerobic dancing. Eat your veggies Eating five servings of vegetables and fruit every day displaces some of the fat in your diet and may lower your risk for heart disease, cancer, high blood pressure and diabetes. Avoid smothering the fruits and vegetables in high fat high sugar content creams and sauces, cheese, butter or chocolate Use seat belts Wearing a seat belt reduces your risk of dying in an automobile accident by almost 60%. To be effective, seat belts must be worn 100% of the time. Wear sunscreen Protect your skin from the sun by wearing sunscreen or sun block, protective clothing, and a hat. Overexposure to the sun is a primary cause of skin cancer. Limit your time in the sun, even if you take these measures. Quit smoking Even if you can't kick the habit completely, you still can lower your health risk by reducing the number of cigarettes you smoke. Avoid secondhand smoke Government figures estimate such smoke accounts for 25,000 to 50,000 deaths in this country every year. It clearly affects lung function, and probably contributes to deaths from heart attack and lung cancer. Try eliminating it from your home and workplace the two places you probably spend the most time. Reduce the fat in your diet Avoid fried foods and reduce the amount of saturated and trans fats that you consume. Eat fish twice a week People who regularly eat baked, grilled or broiled fish have significantly lower levels of heart disease Be radon aware Test your house for radon if this carcinogen is known to pose a threat in your area. Be a role model Your children and other family members are likely to develop lifestyle habits based on what they see you do. The StayWell Company, LLC 2016
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Greetings, Studies have concluded that there’s a major shift in how people access the Internet and online information. Where years ago, 70% of Internet users accessed information via their personal computers (PC’s), the tides have not only turned substantially but reversed completely. Currently, over 70% of Internet users access by way of their mobile device while only 30% use their PC. Staying ahead of the curve, EmployeeCare has upgraded its online platform which, we are happy announce, is now mobile friendly. When users access the online Work-Life services going forward, the site can detect how it’s being viewed and visually adjust accordingly. In addition, we’ve released a Work-Life App for both iPhone and Android devices to make accessing our online services that much easier. Our Work-Life App is state-of-the-art and in addition to access to our robust content, the App also offers forums, archives, voice notes, access to our monthly newsletters and even concierge services. As an added bonus, there’s a built in QR Scanner and a share feature for users. For those who offer telephonic services to their clients, users can now initiate child and eldercare consultation as well as legal and financial services from the mobile app. The implementation of this major mobilization initiative will yield an increase in overall work-life services utilization due to overall easier access. Feel free to share the links below with your clients and their employees: iPhone Work-Life App Free Download: Search “WLPrivateApp” https://itunes.apple.com/ca/app/wl-private-app/id567869906?mt=8 Android Work-Life App Free Download: Search “Work Life Mobile App” https://play.google.com/store/apps/details?id=com.app_worklife.layout
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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 to www.att.com/buyonegiveone for more details
AT&T current Apple offers are as follows:
Free iPhone 7 - Trade-in an eligible iPhone 6 or newer from any carrier and get a Free iPhone 7 32GB when you buy on AT&T Next, AT&T Next Every Year, EIP with qualifying wireless service. Free after $650 in monthly bill credits. Tax due at sale. Effective 9.9.16 – 9.30.16. Free Smartphone for DirecTV customers (Friday is the last day for this promo) – New and existing DIRECTV or U-verse TV customers who port in their number to AT&T are eligible to get an iPhone 7 32GB or Samsung Galaxy S7 for free after monthly bill credits, when they buy it on AT&T Next or AT&T Next Every Year and activate with eligible service. Customers must port in a new wireless line of service with the smartphone to take advantage of the offer. Must purchase eligible smartphone on AT&T Next or AT&T Next Every Year. Will receive up to $695 in monthly bill credits on the Galaxy S7 or $650 on the iPhone 7 32GB. Effective: 9.9.16 - 9.15.16 New iPad Mini 2 prices with iPhone purchase – $49.99 16GB iPad mini 2 or $99.99 32GB iPad mini 2* with purchase of any iPhone on AT&T Next. Requires a 2-year contract on the iPad and monthly service. Promotion begins 9.9.16.