Get involved—details inside

Wildcat PRIDEWildcat PRIDEWildcat PRIDE

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

November 4th 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 Kira

Rumpp at KRumpp@ojrsd.com.

NOVEMBER 7, 2015Check in at 9am

5K Run/Walk Family Fun Dayat Owen J. Roberts High School Track

Additional Info and Registrationwww.OJREF.org

For the benefit of:

COLOR

Wellness, Nutrition, & Edu-

cation (WNE) offers onsite services

to the employees of OJRSD including

voluntary one-on-one health coach-

ing. Appointments can be flexible

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 co-

pay. Use the sign up sheet link

below or call our office to

schedule an appointment.

We are happy to work

with employees in any of the

following areas:

Weight management

Exercise motivation

Stress management

Tobacco cessation

Diabetes and cholesterol management

One on One Wellness Coaching

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

Wellness, Nutrition, & Education, LLC

Fall 2015 Phone: 610-644-5870

Owen J. Roberts Wellness Services

Sign up at your school using the corre-

sponding 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

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consulta medical professional. © 2008, 2011, 2014 Zywave, Inc. All rights reserved.

By being

prepared

before a

disaster

occurs, you

will remain

more calm and

in control.

ARE YOU PREPARED FOR ANEMERGENCY?

Disasters such as hurricanes, tornadoes, floods,and earthquakes can strike with little or nowarning. To ensure that you and your family areprepared, there’s no time like the present tocreate emergency kits: one to use if you need toevacuate your home and one if you get trapped inyour home for several days. Get the entire familyinvolved in creating these emergency kits so thatyour kids understand the importance of beingprepared.

Evacuation Kits

To help you evacuate quickly, keep the followingitems in an emergency backpack so you can grab itand go:

• A gallon of water per family member andnonperishable foods

• Can opener, plastic cups, and eating utensils

• Flashlight and extra batteries

• Battery-operated radio

• Change of clothing for each family member

• Contact information for your family and arelative or friend out of state

• First-aid kit

• Personal identification cards for each familymember

• Personal hygiene items and hand sanitizer

• Medications that are needed regularly

Homebound Kits

Just as important as an evacuation kit,homebound kits are filled with important itemsnecessary when you cannot leave your home forseveral days due to a crisis. Place the followingitems in an area of your home to be ready for anemergency:

• Three gallons of water per family member

• Canned food for at least three days

• Pet foods and supplies for three days

• Toilet paper

• Extra personal hygiene items

• Unscented bleach

• Blankets

• Books, games, and other forms ofentertainment

• Paper and pencils

• Battery-operated radio and television

• Flashlight

• First-aid kit

Health and wellness tips for your work, home and life - brought to you by the

insurance professionals at The Reschini Group

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.

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.

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.

Presented by The Reschini Group

©2015

Zyw

ave,Inc.A

llrights

reserved.

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.

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 bakerymix, cereal, oats, sugar, andcinnamon.

Stir in the egg, oil, applesauce, andmilk (batter will be lumpy).

Spoon batter into muffin cups.

Bake for 20 to 25 minutes or untilthe 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

Learn more at apa.org [search “chronic pain”].

Wellness, Productivity, and You!

Y 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 lat-

ter 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.

A 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 com-

munication as key to preserv-

ing the quality of your relation-

ship. There are mental health

professionals who specialize in chronic pain and family dy-

namics. Don’t allow pain to be a force that makes family close-

ness, couple intimacy, and cooperation disintegrate. Talk to a

mental health referral group in your town, insurance company,

or EAP to find these experts.

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.

T here is no surefire way to pre-

vent 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 Ap-

proaches 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.

October 2015

Be a Solution- Oriented Employee

Help Prevent Alzheimer’s with the MIND Diet

Source: www.Rush.edu [search “MIND Diet”]

Living with Someone in Chronic Pain

Quest Employee Assistance Program

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

J ob stress

can affect

anyone,

but if you have

job authority,

higher skills, or

decision-

making lati-

tude, then you

are at higher risk for job stress following you home. Con-

trary to popular belief, it isn’t simply talking about work

with a spouse/partner that creates the real stress. In-

stead, 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 sepa-

ration of job stress from family life will soon follow.

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 uninten-

tional or accidental. Research shows these subtle negative interac-

tions, frequently rooted in false beliefs and stereotyping, have cu-

mulative adverse effects. They interfere with workplace productivity.

And they also undermine an inclusive workplace. Common exam-

ples of microaggression include making traditional gender role as-

sumptions (“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 oth-

ers 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 cowork-

ers 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 stereo-

types.

T he risk of being

bullied is a bit higher

during transitions

from elementary to mid-

dle to high school. Symp-

toms you may see since

school started could in-

clude 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 some-

thing wrong with me if I am the target.” Girls are twice as

likely as boys to be victims and perpetrators of cyberbul-

lying. Survey research indicates 25% of students who are

lesbian, gay, bisexual, transgendered, or questioning

their sexual identity have experienced harassment at

school or online.

P 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 emo-

tional impact. Your perception is reality, so inter-

vening here is a smart move. One such inter-

vention tool is “reframing.” When you practice

reframing, you decide against being overwhelmed. You aggressively

view your distressful circumstances differently—reducing their per-

ceived importance, meaning, urgency, possible harm, long-term im-

pact, or significance. The goal is detachment. A friend who says to

you, “Hey, look on the bright side E” is suggesting that you use re-

framing. Practice reframing more reactively and you will manage

stress more effectively. You will retain more energy for bigger prob-

lems. 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. Refram-

ing takes practice, but you will reap extraordinary returns from it.

October 2015 Frontline Employee

!

?

Source: BullyingStatistics.org

When Work Stress Comes Home

Bullying in School: Two-Month Checkup

“Microaggressions” in the Workplace

Reframing

Stress Management Technique:

1

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.

2

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:

3

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

NAVIGATING YOUR SUCCESS

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.

○ For providers located outside the United States, click

on the “Locate Doctors Worldwide” tab.

Healthcare Coverage When Away From Home

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.

The BlueCard Worldwide mobile app is available for Apple andAndroid devices. You can download the app by visiting theApple or Google Play app stores.

Employee Education Edition - September 2015

The Beacon

Things to Remember

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 ad-

dress the question or topic in a future edition.

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

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.

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.

www.reschini.com

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

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.

On-Line Resources and Discounts

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

Eating a healthybreakfast isassociated withimprovedcognitive function(especiallymemory), reducedabsenteeism, andimproved mood.

Today, 18 percent of children and teens in theUnited States are obese. Public health officialshave classified childhood obesity as anepidemic.

How Does Being Overweight Affect a Child’sHealth?

Overweight children are at a much greater riskfor health problems now and in the future thanchildren who are within a healthy weightrange. Serious weight-related conditions suchas 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 gallbladderproblems are seen more frequently bypediatricians in overweight children.

The longer a child remains overweight, thegreater the risk for serious long-term healthproblems. Have your pediatrician measureyour child’s Body Mass Index-for-age todetermine whether your child is underweight,at a healthy weight, at risk of beingoverweight, or is already overweight or obese.

Help Your Overweight Child

If your child is diagnosed as overweight orobese, you will need to be supportive. Thatsupport comes in a variety of ways,incorporating both your child’s mental andphysical needs. For example, you should:

• Provide emotional support.

• Teach and promote healthy habits.

• Encourage healthy eating.

• Encourage physical activity.

• Model healthy eating and exercise in yourown life.

Weight-Loss Programs

A growing child’s nutritional needs differ fromthose of adults. Too few calories or restricting thewrong foods can interfere with proper growth.Therefore, do not put your child on a weight-lossdiet unless recommended to by your health careprovider. Under professional guidance, settingrealistic weight loss goals will help to avoiddiscouraging your child. Help him or her focus onsmall, gradual changes, which will also help buildhealthy habits that can last a lifetime.

Why Are More Children Today Overweight?

Poor nutrition (including increased consumptionof processed foods, fast foods, sugars, and refinedflours) and inactivity (increased use of electronicmedia, less physical activity in school, and riding invehicles instead of walking) are the leading causesof obesity in children. There are genetic reasonssome children are overweight as well, but the vastmajority are overweight because of the imbalancebetween calories eaten and calories burned.

Healthy eating and regular physical activity areboth the prevention and the “cure” for overweightchildren. Prevention is easier and more effectivewhen parents start early, so promote healthyeating and exercise habits at an early age,incorporate them into your family, and reinforcethem as your child grows.

Health and wellness tips for your work, home and life- brought to you by the

insurance specialists at The Reschini Group

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

Some professional

massage services

might be covered by

your health

insurance. Massage

therapy provided as

part of a treatment

prescribed by a

physician, registered

physical therapist,

or chiropractor is

often covered.

THE HEALTH BENEFITS OF

MASSAGE

Massage provides relief to people of all agesand from all walks of life - competitive athletesto home gardeners to overworked executives.As a therapy, massage addresses a variety ofhealth conditions, the most prevalent beingstress-related tension, which is believed tocontribute to many illnesses and diseases.

Health Benefits

Massage involves the manipulation of yourmuscles and other soft tissues. It helps torelease chronic muscular tension and pain,improve circulation, increase joint flexibility,reduce mental and physical fatigue, reducestress, promote faster healing of injuredmuscular tissue, improve posture, and lowerblood pressure.

How it Works

Massage is a drug-free and non-invasivetreatment approach based on the body’snatural ability to heal itself. It helps relievestress and tension that can lead to disease,illness, and injury. Massage works byincreasing your circulation, thereby allowingyour body to pump more oxygen and nutrientsto its vital tissues and organs. It also stimulatesyour lymphatic system, which is your body’snatural 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 thebody’s energy and energy flow. These techniquesgenerally deliver an emotional or spiritual effect.Western massage therapy techniques - includingSwedish Massage, Deep Tissue Massage, andSports Massage, focus on the anatomicalunderstandings of the body. These techniquesdeliver stronger physical effects, such as painrelief.

Important Information

Whichever technique interests you, be sure tocheck with your doctor before receiving any typeof massage therapy for the first time. There aresome people with certain medical conditions thatmassage therapy is not recommended. Inaddition, your massage practitioner should alwaysask you about your specific health conditionsbefore performing any type of massage therapy.In some cases, the practitioner may even requirepermission from your doctor before providingservices.

Health and wellness tips for your work, home and life—brought to you by the

insurance specialists at The Reschini Group

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consulta medical professional. © 2007-2008, 2010-2011, 2014 Zywave, Inc. All rights reserved.

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 maintainingyour health. With a combination of essentialvitamins and vital nutrients, you should be eatingfruits and vegetables every day.

Daily Necessities

Fruits and vegetables contain essential vitamins,minerals, fiber, and other naturally occurringsubstances that may help prevent chronicdiseases.

Most fruits and vegetables are naturally low infat, sodium, and calories. None have cholesterol.It is important to remember that some sauces orseasonings may add any of the above.

Many contain Vitamin C, which is important forgrowth, healing cuts and wounds, and aidingiron absorption. Vitamin-C rich foods includekiwi, strawberries, oranges, sweet potatoes,tomato juice, and cauliflower.

Diets rich in potassium help to maintain healthyblood pressure, decrease bone loss, and reducethe risk of kidney stones. To increase yourpotassium intake, try carrot juice, lima beans, orwhite potatoes.

Folate (folic acid) helps the body form red bloodcells. This is especially important for pregnantwomen (or those who wish to becomepregnant), as it reduces the risk of many birthdefects. Asparagus, cooked spinach, and black-eyed peas are all good sources.

How Much Do You Need?

The U.S. Department of Agriculture (USDA)suggests that children, teenagers, and adultsshould fill half of their plate with fruits andvegetables at all meals. For more details, visitwww.choosemyplate.gov.

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?

Pluots©

and Apriums©

- Pluots are part plum andpart apricot. Apriums are also plum and apricothybrids, but more apricot in heritage. Theyinclude vitamins A and C, iron, and calcium. Butit’s important to know that their sugar contentis fairly high.

Star Fruit – There are two varieties: tart andsweet, although they are very similar in taste.Star fruit is an excellent source of vitamin C.

Persimmons – This fruit is an excellent source ofvitamins A and C, and is rich in fiber.

Tomatillos – These are technically small fruits,but are grouped as vegetables and are in thesame family as tomatoes. The flesh is slightlyacidic with a hint of lemon, and is used mostoften in salsas and soups. A tomatillo containsvitamins A and C, and iron.

Leeks – This vegetable is a member of the onionand garlic family. It is slightly sweet-tasting andoften served as a side dish. Leeks providevitamins A and C, calcium, and iron.

Edible Cactus – Cactus has a soft but crunchytexture and it tastes similar to a slightly tartgreen bean, asparagus, or green pepper. Itcontains beta carotene, iron, some B vitamins,vitamin C, and calcium.

Health and wellness tips for your work, home and life—brought to you by the

insurance specialists at The Reschini Group

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.

For additional information about eldercare, please contact Quest at 1-800-364-6352.

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.comPass must be redeemed by 10/16/15.

1 FREE UNLIMITED WEEK OF CLASSES!30+ classes per week starting at 5:15 AM!

260 Bridge Street - 2nd FloorPhoenixville, PA 19460