Pride feb2015

Wildcat PRIDEWildcat PRIDEWildcat PRIDE

February 2015

What’s Inside LIFE and WELLNESS

Healthy You!

Live Well, Work Well

Public Health—High Blood Pressure

Emotional Eating

Wellness Coach Appointments Available

EVENTS

Consigners Needed for Sale, March 21

Read Across America, March 2

MS Presents ANNIE, Feb. 27-28

Save the dates:

ANNIE Coffee House, Feb. 22

Prom Fashion Show, Feb. 20

Musical, March 20-22

CULTURE

MS Art Show @ Hankin

Friends of the Arts Sale, March 7-8

Monkey Joes Day, Feb. 13

COMMUNITY

Check out Community Swim Programs

New CSA

Globetrotters

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Work Out, Replenish, Repeat

The Scoop on Soup When It’s All Too MuchGet Out of Your Way!

THIS EDITION FEATURES:

5 Ways to Walk at Work

February 2015

Sneaking in a few brief walks is a realistic way for busy people to exercise throughout the day. The many benefits of getting up from your workstation during the day include:

• Time to refresh, re-energize, and fight stress • A low-cost and effective way to better health • Opportunities to socialize and network

Try to take three 10-minute walking breaks at work each day. Here are five ways to make this happen:

1.) Walk before or after eating lunch. 2.) Brainstorm during a walking meeting. 3.) Schedule a 10-minute walk in your calendar every day at the same time.4.) Keep a comfortable pair of walking shoes at your desk. 5.) Map a 10-minute route, inside or outside.

Whether you plan a walk or spontaneously break out in step, odds are you will feel better throughout and at the end of your day!

5 Ways to Walk at Work

If you find yourself feeling famished after a good workout, you’re not alone. While it’s important to replenish energy levels and repair muscle, you don’t want to eat back all of the calories (or more) that you just burned. The following hints will help you avoid overeating despite that rumbling belly.

• Schedule your workouts before one of your main meals. • Prep a meal so it’s ready or just needs to be heated up when you get back from

your workout. • Try to eat something within 30 minutes of completing your workout.• Think of exercise as fun — not work — to avoid the need to reward yourself

with food. • Drink water during and after physical activity.

Talk to your healthcare providor before starting an exercise program.

Work Out, Replenish, Repeat

Visit startwalkingnow.org for other ways to add more steps to your day.

http://www.startwalkingnow.org

It’s comforting on a cold day, soothing when you’re sick, and has a high water content, which helps you feel full. Here are some healthy ways to enjoy a hot bowl of soup:

Cracking the can• Watch the sodium and fat. Skip the “cream of” varieties and opt for tomato,

vegetable, and broth-based soups.• Pick high-fiber soups with beans, like lentil or minestrone. • Look for soups with natural flavorings and zero MSG.

Simmering on the stoveHomemade soup may be less convenient than the pre-packaged kinds, but it comes without the potential preservatives. Plus, you can pre-package and freeze portions yourself. You don’t need to follow a recipe to make delicious and nutritious soup. Experiment by starting with a broth base and adding a variety of your favorite vegetables, beans, or lean meats.

The Scoop on Soup

Ingredients:

6 cups water ½ medium onion, chopped 1 cup dried great northern (or other) beans

3 cloves garlic, minced

3 cups baby spinach leaves 1 tablespoon chili powder

One 14-ounce can whole tomatoes ½ teaspoon dried oregano

½ cup pearl barley 1 teaspoon ground cumin

2 ribs celery, chopped ½ teaspoon salt

2 medium carrots, chopped Freshly ground pepper

Instructions:

Put water, beans, barley, garlic, carrots, celery, onion, chili powder, oregano, and cumin in the slow cooker. Squeeze the tomatoes through your hands over the pot to crush them and add them to the slow cooker with their liquid. Cover and cook on high until beans are tender, about eight hours. Add the spinach and stir until it wilts. Add salt and pepper to taste.

Recipe of the Month: Slow-cooked Southwest Bean and Barley Soup

Flowers, chocolates, and jewelry are all usually welcomed gifts, but if you really want to show someone you love them, try these simple acts:

1.) Be reliable. You can apologize for not doing something, but keeping your word and simply doing things without needing to be reminded shows that you care.

2.) Don’t argue. Ask yourself, “Do I want to be right, or do I want to be happy?” Sometimes the right thing to do is to apologize, even if you feel you are right.

3.) Give surprises. Do something unexpected that you know they will enjoy.

4.) Share acts of kindness. Simple acts like leaving a sweet note, folding the laundry, or giving a hug can be more meaningful than anything that comes in a box.

Gifts are appreciated — and fun to give — but simple gestures and acknowledgement will also be highly cherished by your loved ones.

Four Valentine’s Day Gifts That Don’t Cost a Penny

Healthy Heart SecretMost risk factors for heart disease are silent. Here’s how to tune in:

1.) Have your blood pressure checked.2.) Work toward or maintain a

healthy weight.3.) Have your cholesterol checked.

Find more ways to listen to your heart at www.heart.org.

When It’s All Too MuchPart of life is dealing with everyday demanding circumstances. But what happens when it seems as though the world is collapsing around you? Feeling overwhelmed takes an emotional toll that can make everyday life and work harder to face.

So what can you do when you feel like you’ve reached your limit?

• Remember that your feelings are normal. Poor health, family issues, financial concerns, and fears of disaster create stress in just about everyone’s lives.

• Prioritize. Take a moment to figure out what you have to do, then do one thing at a time.

• Rely on others. Don’t be afraid to ask for help. • Think positive. You can’t change what happened in the past, but you can accept it

and look forward to the future. • Accept change. All change, both positive and negative, can be stressful, but is a

part of life. Learning to roll with the punches will help you adapt.• Follow your instincts. Rely on your life experiences to help you make

smart choices.

Need to depressurize right now? Try a two-minute guided meditation at www.calm.com

http://www.heart.org

http://www.calm.com

What are the real barriers that keep two out of three people from getting the exercise their bodies need? Life moves fast, and many of us race to fit what we can in our days. Many of us sit idle at our computers, and it can be difficult to find the time or motivation to start an exercise routine. But it’s up to you to fight the excuses – every obstacle can be overcome!

Here’s how to break the barricades: • Pick 30-minute times slots three days a week. What can you replace in your

schedule to make exercise a top priority?

• Pick a friend or family member who will will support you.

• If you feel too tired to exercise, aim for just 10 minutes. Chances are you’ll be so energized that you’ll keep going.

• Plan ahead, write it in your calendar, or join a class.

• Find parks, trails, malls, or other convenient, low-cost places to walk.

• Get a jump rope, a hula hoop, or workout DVDs, so weather can’t ruin your plans.

Think of exercise as your recess from life and obligations. This is your time set aside for yourself and your well-being. Talk to your healthcare providor before starting an exercise program.

Get Out of Your Way!

Extra time isn’t easily found, but it can be made. Try adopting some of these time-saving habits into your routine to help you feel more productive and less stressed:

• Make a to-do list and categorize tasks by must-do, should-do, and nice-to-do, with the non-urgent items last.

• Give yourself time to recover and recharge your energy. Try working in 90-minute intervals with breaks between.

• Stay off the computer for an hour and try to check email less often, so you can focus on other tasks.

• Prioritize time to unwind, relax, and recharge from the day, just like you prioritize important tasks.

Time-Saving Habits

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.

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ANSWERS 1.) d 2.) b 3.) b

1. Which of the following is NOT a benefit of walking at work? a. Lower stress b. Low-cost exercise c. Opportunity to network d. Reason to buy new shoes

2. Which of the following can help you avoid overeating after a workout? a. Eating before a strenuous workoutb. Drinking water during and after physical activity c. Seeing food as a reward for exercised. All of the above

3. Which one of the following ingredients should you avoid when buying canned soup? a. Chicken stockb. MSGc. Beansd. Tomatoes

Monthly Quiz:How much did you learn in this month’s issue?

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Avoiding the Flu

Flu season is worse than usual this year, andthe U.S. Centers for Disease Control andPrevention (CDC) has stated that this year’sflu epidemic is showing elevated activity.

Even if you got the flu shot this year, youmight still be susceptible to getting sick. Eachseason, the flu vaccine is designed to protectagainst the flu viruses that researchersdetermine are most likely to circulate thatyear. This is why the flu vaccine is moreeffective some years than others. This year,the flu vaccine may not protect well againstthe more severe influenza A (H3N2) virusthat is circulating. However, the CDC stillrecommends the flu vaccine as it should offerat least partial protection.

According to the CDC, the flu commonlyspreads through droplets made when peoplecough, sneeze, and talk, as well as when

people touch something with the flu virus onit and then touch their mouths, noses, or eyes.

Children, pregnant women, the elderly, andthose with disabilities and other healthconditions are at increased risk of getting theflu. Whether or not you have beenvaccinated, you can still take measures toprotect yourself and others from the flu.

• When possible, avoid close contact withsick individuals.

• Wash your hands frequently with soapand water. If you can’t wash your hands,use an alcohol-based hand rub.

• Don’t touch your mouth, nose or eyes.

• Disinfect potentially contaminatedsurfaces, especially in shared areas suchas the office kitchen.

In addition to keeping yourself healthy, youcan help protect others from getting sick fromyour germs.

• Cover your nose and mouth whensneezing or coughing.

• Stay home for at least a day after yourfever is gone, with the exception ofgetting medical care.

If you do get sick, aside from keeping yourgerms to yourself, here are a few suggestionsfor getting better as quickly as possible:

• Rest as much as possible.

• Drink plenty of water, broth, and otherclear fluids.

• Relieve symptoms by gargling with saltwater, putting a humidifier in the room,and covering yourself with a warmblanket.

• Talk to your doctor about a prescriptionantiviral medication to help with the flu.

Take Care of Your EyesFebruary is Low Vision Awareness Month, highlighting the importance of taking care of youreyes and catching problems before you lose vision. Aside from annual eye exams, you canprotect your eyes on a daily basis with a few healthy choices.

Eat right. Eating a healthy diet is as important for your eyes as it is for the rest of your body. Afew foods that are especially good for eye health include vegetables such as spinach, kale, andcollard greens, and fish high in omega-3 fatty acids, such as salmon and tuna.

Put on protective eyewear. Protect your eyes from the glare of the sun with sunglasses thatblock at least 99 percent of UVA and UVB radiation, and wear protective eyewear withpolycarbonate lenses when engaging in activities that could harm your eyes, such as when usingpower tools or chemicals or when playing certain sports.

Rest your eyes. Reading, looking at an electronic screen, or focusing at a short distance for anextended period can cause eyestrain. Avoid eye fatigue by glancing away from your work at leastevery 20 minutes.

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10-minute WorkoutsIf you lack motivation for a 5-mile run or an hour workout session in thegym, new research reveals good news for you. Recent studies show that shortbut intense bouts of exercise can deliver fitness benefits. What does this meanfor you and your fading New Year’s resolution to get into better shape?

If you don’t have the time for lengthy workouts, you can reap benefits fromshort spurts of exercise—the catch is that that short amount of time is highintensity. If you’re looking for how to get started, you can try replicating theworkout used in an exercise study conducted at McMaster University inOntario, Canada:

• Warm up on a stationary bicycle for two minutes.

• Pedal “all-out” for 20 seconds, followed by two minutes of easy pedaling.

• Repeat the 20-second intensity and two-minute recovery periods twicemore, for a total of 60 seconds of intense pedaling.

• Finish your 10-minute workout with a three-minute cool-down phase.

Workout volunteers in the study participated in three sessions per week forsix weeks. At the end of that time, they showed improved endurancecapacity, healthier blood pressure, and other benefits.

With only a couple minutes of intense exercise needed a week, you don’thave an excuse to not work out. Find an activity you enjoy, and commit tojust a few minutes a week for better health.

Apple and CelerySaladBrighten up your winter dinner table with this crunchy

salad served as a side dish or appetizer.

• 1 Tbsp. orange juice

• 2 Tbsp. light mayonnaise

• 2 cups apples, diced

• 1 cup celery, diced

• ½ cup raisins

• ½ cup peanuts, chopped

In a large bowl, mix orange juice with mayonnaise. Addapples, celery, raisins, and peanuts to the dressing mixtureand stir well. Serve at room temperature or chilled.

Yield: 6 servings. Each serving provides 150 calories, 8 g

of fat, 40 mg of sodium, 1 g of protein, and 2 g of fiber.

Source: USDA

Going Gluten-free

Gluten is a protein found in grains, including wheat, barley, and rye.Individuals may choose a gluten-free diet for several reasons. Whether youhave celiac disease, gluten intolerance, or are simply looking for a dietchange, here are a few tips for transitioning to a gluten-free diet:

• Stock up on foods that are naturally gluten-free, including beans, eggs,meats and fish, fruits, vegetables, and most dairy items.

• Find alternatives for gluten-laden staples. As gluten-free diets becomemore common for health and popularity reasons, many foodmanufacturers are now producing gluten-free breads, cereals, anddesserts.

• If you have celiac disease, be extremely careful of cross-contamination.For example, don’t share a jar of peanut butter with someone who spreadsit on wheat bread. Simply dipping a knife back into the jar can causecontamination. Some individuals may experience a reaction to even a tinyamount of gluten, so be cautious with shared food and kitchens.

NAVIGATING YOUR SUCCESS

The Beacon

Recipe of the Month - “Easy Snack Wraps”

ϲ;ϭϬŝŶĐŚͿŇŽƵƌƚŽƌƟůůĂƐ

1/2 (8 ounce) package

cream cheese

ϭ ϮŚĞĂĚůĞƩ ƵĐĞ

1/2 (6 ounce) package

sliced deli-style turkey

1 cup shredded carrots

1 cup minced tomato

(makes approx. 30 servings)

ŝƌĞĐƟŽŶƐ

^ƉƌĞĂĚĐƌĞĂŵĐŚĞĞƐĞĞǀ ĞŶůǇŽǀ ĞƌƚŚĞƚŽƌƟůůĂƐ

dŽƉƚŚĞĐƌĞĂŵĐŚĞĞƐĞǁ ŝƚŚůĞƩ ƵĐĞůĞĂǀ ĞƐ

ƌƌĂŶŐĞƚŚĞƚƵƌŬĞǇƐůŝĐĞƐŝŶĞǀ ĞŶůĂǇĞƌƐŽŶƚŽƉŽĨƚŚĞůĞƩ ƵĐĞ

Sprinkle the carrots and tomato over the turkey slices.

ZŽůůƚŚĞƚŽƌƟůůĂƐŝŶƚŽǁ ƌĂƉƐ

Cut each of the wraps diagonally into 5 pieces.

Secure with toothpicks.

E ƵƚƌŝƟŽŶĂů&ĂĐƚƐ (per serving)

Calories 65 Carbohydrates 8.5 gCholesterol 5 mg Fat 2.5 gFiber 0.7 g Protein 2.1 gSodium 140 mg

DID YOU KNOW…dŚĞƌĞŝƐĂĚŝī ĞƌĞŶĐĞďĞƚǁ ĞĞŶƉŽƌƟŽŶƐĂŶĚƐĞƌǀ ŝŶŐƐ

A ƉŽƌƟŽŶ is the amount of food that you choose to eat for a meal or snack. It canbe big or small - you decide. A serving is a measured amount of food or drink, suchas one slice of bread or one cup (eight ounces) of milk.

WŽƌƟŽŶƐŝǌĞƐŚĂǀ ĞŝŶĐƌĞĂƐĞĚŽǀ ĞƌƚŚĞƉĂƐƚϮϬǇĞĂƌƐ ǁ ŚŝůĞƐĞƌǀ ŝŶŐƐŝǌĞƐŚĂǀ ĞƌĞŵĂŝŶĞĚĂůŵŽƐƚƚŚĞƐĂŵĞŵĂŬŝŶŐŝƚĞĂƐŝĞƌƚŽŽǀ ĞƌĞĂƚ WĂǇĐůŽƐĞĂƩ ĞŶƟŽŶƚŽƚŚĞE ƵƚƌŝƟŽŶ&ĂĐƚƐ>ĂďĞůƚŽŚĞůƉŵĂŝŶƚĂŝŶĂƉƉƌŽƉƌŝĂƚĞƐĞƌǀ ŝŶŐƐŝǌĞƐĨŽƌǇŽƵƌŵĞĂůƐ

t ŚĞŶĞĂƟŶŐĂƚŵĂŶǇƌĞƐƚĂƵƌĂŶƚƐ ŝƚΖƐŚĂƌĚƚŽŵŝƐƐƚŚĂƚƉŽƌƟŽŶƐŝǌĞƐŚĂǀ ĞŐŽƩ ĞŶůĂƌŐĞƌŝŶƚŚĞůĂƐƚĨĞǁ ǇĞĂƌƐ dŚĞƚƌĞŶĚŚĂƐĂůƐŽspilled over into the grocery store and vending machines, where abagel has become a BAGEL and an "individual" bag of chips caneasily feed more than one.

ZĞƐĞĂƌĐŚƐŚŽǁ ƐƚŚĂƚƉĞŽƉůĞƵŶŝŶƚĞŶƟŽŶĂůůǇĐŽŶƐƵŵĞŵŽƌĞĐĂůŽƌŝĞƐǁ ŚĞŶĨĂĐĞĚǁ ŝƚŚůĂƌŐĞƌƉŽƌƟŽŶƐ dŚŝƐĐĂŶŵĞĂŶƐŝŐŶŝĮ ĐĂŶƚĞǆĐĞƐƐĐĂůŽƌŝĞŝŶƚĂŬĞĞƐƉĞĐŝĂůůǇǁ ŚĞŶĞĂƟŶŐŚŝŐŚ-calorie foods. Here areƐŽŵĞƟƉƐƚŽŚĞůƉǇŽƵĂǀ ŽŝĚƐŽŵĞĐŽŵŵŽŶƉŽƌƟŽŶ-ƐŝǌĞƉŝƞĂůůƐ

WŽƌƟŽŶĐŽŶƚƌŽůǁ ŚĞŶĞĂƟŶŐŽƵƚ Many restaurants serve morefood than one person needs at one meal. Take control of theĂŵŽƵŶƚŽĨĨŽŽĚƚŚĂƚĞŶĚƐƵƉŽŶǇŽƵƌƉůĂƚĞďǇƐƉůŝƫ ŶŐĂŶĞŶƚƌĠĞwith a friend. Or, ask the wait person for a "to-go" box and wrapup half your meal as soon as it's brought to the table.

WŽƌƟŽŶĐŽŶƚƌŽůǁ ŚĞŶĞĂƟŶŐŝŶ dŽŵŝŶŝŵŝǌĞƚŚĞƚĞŵƉƚĂƟŽŶŽĨƐĞĐŽŶĚĂŶĚƚŚŝƌĚŚĞůƉŝŶŐƐǁ ŚĞŶĞĂƟŶŐĂƚŚŽŵĞƐĞƌǀ ĞƚŚĞĨŽŽĚŽŶŝŶĚŝǀ ŝĚƵĂůƉůĂƚĞƐ ŝŶƐƚĞĂĚŽĨƉƵƫ ŶŐƚŚĞƐĞƌǀ ŝŶŐĚŝƐŚĞƐŽŶƚŚĞƚĂďůĞ<ĞĞƉŝŶŐƚŚĞĞǆĐĞƐƐĨŽŽĚŽƵƚŽĨƌĞĂĐŚŵĂǇĚŝƐĐŽƵƌĂŐĞŽǀ ĞƌĞĂƟŶŐ

WŽƌƟŽŶĐŽŶƚƌŽůŝŶĨƌŽŶƚŽĨƚŚĞds t ŚĞŶĞĂƟŶŐŽƌƐŶĂĐŬŝŶŐŝŶfront of the TV, put the amount that you plan to eat into a bowl orĐŽŶƚĂŝŶĞƌŝŶƐƚĞĂĚŽĨĞĂƟŶŐƐƚƌĂŝŐŚƚĨƌŽŵƚŚĞƉĂĐŬĂŐĞ/ƚΖƐĞĂƐǇƚŽŽǀ ĞƌĞĂƚǁ ŚĞŶǇŽƵƌĂƩ ĞŶƟŽŶŝƐĨŽĐƵƐĞĚŽŶƐŽŵĞƚŚŝŶŐĞůƐĞ

Go ahead, spoil your dinner. We learned as children not to snackďĞĨŽƌĞĂŵĞĂůĨŽƌĨĞĂƌŽĨΗƐƉŽŝůŝŶŐŽƵƌĚŝŶŶĞƌΗt ĞůůŝƚΖƐƟŵĞƚŽforget that old rule. If you feel hungry between meals, eat ahealthy snack, like a piece of fruit or small salad, to avoidŽǀ ĞƌĞĂƟŶŐĚƵƌŝŶŐǇŽƵƌŶĞǆƚŵĞĂů

Be aware of large packages. For some reason, the larger thepackage, the more people consume from it without realizing it. Tominimize this effect, divide up the contents of one large package into several smaller containers to help avoid over-ĐŽŶƐƵŵƉƟŽŶ

t ĞůůŶĞƐƐĚŝƟŽŶ- February 2015

, Žǁ ƚŽǀ ŽŝĚWŽƌƟŽŶ ŝǌĞWŝƞĂůůƐƚŽ, ĞůƉD ĂŶĂŐĞzŽƵƌt ĞŝŐŚƚ

Out of sight, out of mind. People tend to consume more when theyŚĂǀ ĞĞĂƐǇĂĐĐĞƐƐƚŽĨŽŽĚ D ĂŬĞǇŽƵƌŚŽŵĞĂΗƉŽƌƟŽŶĨƌŝĞŶĚůǇzone" by doing the following: Replace the candy dish with a fruit bowl. ^ƚŽƌĞƚĞŵƉƟŶŐĨŽŽĚƐ ůŝŬĞĐŽŽŬŝĞƐ ĐŚŝƉƐ ŽƌŝĐĞĐƌĞĂŵ ŽƵƚŽĨ

immediate eyesight, like on a high shelf or at the back of thefreezer. Move the healthier food to the front at eye level.

When buying in bulk, store the excess in a place that's notconvenient to get to, such as a high cabinet or at the back of thepantry.

^ŽƵƌĐĞ EĂƟŽŶĂů, ĞĂƌƚ >ƵŶŐĂŶĚůŽŽĚ/ŶƐƟƚƵƚĞ;ǁ ǁ ǁ ŶŚůďŝŶŝŚ ŐŽǀ Ϳ

^ŽƵƌĐĞ ĞŶƚĞƌƐĨŽƌŝƐĞĂƐĞŽŶƚƌŽůĂŶĚWƌĞǀ ĞŶƟŽŶ;ǁ ǁ ǁ ĐĚĐŐŽǀ Ϳ

Healthy Teeth and Your Child's Diet

Besides regular toothbrushing, your child’s diet will play a key rolein their dental health. And, of course, sugar is the big villain. Thelonger and more frequently their teeth are exposed to sugar, theŐƌĞĂƚĞƌƚŚĞƌŝƐŬŽĨĐĂǀ ŝƟĞƐ ^ƟĐŬǇƐƵŐĂƌ ĨŽŽĚƐƐƵĐŚĂƐƐƟĐŬǇcaramel, toffee, gum, and dried fruit - ƉĂƌƟĐƵůĂƌůǇǁ ŚĞŶŝƚƐƚĂǇƐŝŶtheir mouth and bathes the teeth in sugar for hours - could doserious damage.

zŽƵƌĐŚŝůĚ ƐƚĞĞƚŚƐŚŽƵůĚĂůǁ ĂǇƐďĞďƌƵƐŚĞĚĂŌĞƌƚŚĞǇŚĂǀ ĞĞĂƚĞŶĂƐƵŐĂƌǇĨŽŽĚŝƚĞŵ /ŶĂĚĚŝƟŽŶ ĚŽŶŽƚĂůůŽǁ ǇŽƵŶŐĐŚŝůĚƌĞŶƚŽhave any sugar-containing liquid in a sippy cup for a prolongedperiod.

Ƶƫ ŶŐŽǁ ŶŽŶ ǁ ĞĞƚƐ

Almost everyone naturally enjoys sweets, and your child is nodifferent. Like other human beings, they were born with a taste ĨŽƌƐƵŐĂƌĂŶĚĂƌĞĂůƌĞĂĚǇƋƵŝƚĞƐĞŶƐŝƟǀ ĞƚŽĚŝī ĞƌĞŶƚĐŽŶĐĞŶƚƌĂƟŽŶƐŽĨƐǁ ĞĞƚŶĞƐƐ K ī ĞƌƚŚĞŵĂǇĂŵĂŶĚĂďĂŬĞĚƉŽƚĂƚŽ ĂŶĚƚŚĞǇůůƚĂŬĞƚŚĞǇĂŵĞǀ ĞƌǇƟŵĞ' ŝǀ ĞƚŚĞŵĂĐŚŽŝĐĞbetween the yam and a cookie, and the cookie will win.

Rest assured, it’s not your fault if they make a beeline for thecandy and ice cream when you’d rather them take a piece ofcheese. But it is your responsibility to limit their access to sweetsĂŶĚƚŽƉƌŽǀ ŝĚĞĂĚŝĞƚŵĂĚĞƵƉƉƌŝŵĂƌŝůǇŽĨŵŽƌĞŶƵƚƌŝƟŽƵƐĨŽŽĚƐthat promote growth, not tooth decay.

dĞůĞǀ ŝƐŝŽŶĂĚǀ ĞƌƟƐŝŶŐŝŶĐŝĚĞŶƚĂůůǇĐĂŶďĞĂƐĞƌŝŽƵƐŽďƐƚĂĐůĞƚŽǇŽƵƌĐŚŝůĚ ƐŐŽŽĚŶƵƚƌŝƟŽŶ ŽŵĞƐƚƵĚŝĞƐƐŚŽǁ ƚŚĂƚĐŚŝůĚƌĞŶǁ ŚŽwatch over twenty-two hours of TV per week (over three hours ofƐĐƌĞĞŶƟŵĞĂĚĂǇͿŚĂǀ ĞĂŐƌĞĂƚĞƌƚĞŶĚĞŶĐǇƚŽďĞĐŽŵĞŽďĞƐĞŚŝůĚƌĞŶĂƌĞĞǆƚƌĞŵĞůǇƌĞĐĞƉƟǀ ĞƚŽĂĚƐĨŽƌƐƵŐĂƌǇĐĞƌĞĂůƐĂŶĚƐǁ ĞĞƚƐ ĞƐƉĞĐŝĂůůǇĂŌĞƌƚŚĞǇǀ Ğǀ ŝƐŝƚĞĚŽƚŚĞƌŚŽŵĞƐǁ ŚĞƌĞƚŚĞƐĞfoods are served. Obesity is a growing problem among children inAmerica. For this reason, you need to be aware of yourǇŽƵŶŐƐƚĞƌƐĞĂƟŶŐŚĂďŝƚƐ ĂƚŚŽŵĞĂŶĚĂǁ ĂǇĂŶĚŵŽŶŝƚŽƌƚŚĞŵƚŽŵĂŬĞƐƵƌĞƚŚĞǇĂƌĞĞĂƟŶŐĂƐŚĞĂůƚŚǇĂƐƉŽƐƐŝďůĞ

To combat outside influences, keep your own home as healthy as possible. Stock up on low-sodium, low-sugar, and low-fatproducts. Eventually they’ll become accustomed to healthfulĨŽŽĚƐ ǁ ŚŝĐŚŵĂǇŵĂŬĞƚŚĞŵůĞƐƐƐƵƐĐĞƉƟďůĞƚŽƚŚĞƚĞŵƉƚĂƟŽŶŽĨthe more sugary, salty, or greasy ones. ĚĚŝƟŽŶĂůZĞƐŽƵƌĐĞƐ

Healthy children websites

www.aap.org (American Academy of Pediatrics)www.healthychildren.org

ĞŶƚĞƌƐĨŽƌŝƐĞĂƐĞŽŶƚƌŽůĂŶĚWƌĞǀ ĞŶƟŽŶ

www.cdc.gov

ŽŶ ƚKŵŝƚt ŝŶƚĞƌ ƵŶWƌŽƚĞĐƟŽŶ

Many people take care of their skin in the summer months, butŽŵŝƚĞƋƵĂůƉƌŽƚĞĐƟŽŶĚƵƌŝŶŐƚŚĞǁ ŝŶƚĞƌdŚŝƐŝƐĂŵŝƐƚĂŬĞ, ĞƌĞĂƌĞsome facts about the winter sun you may not know:

The sun is about 80 percent stronger when reflected off sand or snow.

UV rays increase in intensity about 4 percent for every 1,000ĨŽŽƚƌŝƐĞŝŶĂůƟƚƵĚĞƚĂŶĂůƟƚƵĚĞŽĨϵ ϬϬϬƚŽϭϬϬϬϬĨĞĞƚ hs ƌĂĚŝĂƟŽŶŵĂǇďĞϯϱƚŽϰϱƉĞƌĐĞŶƚŵŽƌĞŝŶƚĞŶƐĞƚŚĂŶĂƚƐĞĂlevel.

Too much sun can weaken your immune system and damageyour skin, regardless of the season.

ůŽƵĚǇǁ ĞĂƚŚĞƌĚŽĞƐŶŽƚŽī ĞƌƉƌŽƚĞĐƟŽŶ hƉƚŽϴϬƉĞƌĐĞŶƚŽĨUV rays can penetrate cloud cover and cause skin damage.

, ĞƌĞĂƌĞƐŽŵĞƟƉƐĨŽƌƚĂŬŝŶŐĐĂƌĞŽĨǇŽƵƌƐŬŝŶĚƵƌŝŶŐƚŚĞǁ ŝŶƚĞƌmonths:

Use a broad-ƐƉĞĐƚƌƵŵƐƵŶƐĐƌĞĞŶǁ ŝƚŚĂŶW&;^ƵŶWƌŽƚĞĐƟŽŶFactor) of at least 30+ or higher. Apply 20 to 30 minutesbefore going outside.

Apply sunscreen to all areas of exposed skin. Use at least ateaspoon on the face. And, don’t forget the ears, neck, and theskin around the eyes.

/ĨǇŽƵ ƌĞƐŬŝŝŶŐŽƌƉĂƌƟĐŝƉĂƟŶŐŝŶĂŶŽƚŚĞƌǁ ŝŶƚĞƌƐƉŽƌƚ ŝƚ ƐĂgood idea to use a sunscreen with moisturizer. Winterweather can be tough on the skin.

Use a lip balm with a 15+ SPF. ZĞĂƉƉůǇĂƚůĞĂƐƚĞǀ ĞƌǇƚǁ ŽŚŽƵƌƐĂŶĚŵŽƌĞŽŌĞŶŝĨǇŽƵ ǀ Ğ

perspired heavily. Wear clothes that cover your head and ski masks which leave

ůŝƩ ůĞƐŬŝŶĞǆƉŽƐĞĚ hƐĞƐƵŶŐůĂƐƐĞƐŽƌŐŽŐŐůĞƐǁ ŝƚŚϵϵƉĞƌĐĞŶƚhs ƉƌŽƚĞĐƟŽŶ

Wraparound or large frames are best. dƌǇƚŽĂǀ ŽŝĚƟŵĞƐǁ ŚĞŶhs ƌĂǇƐĂƌĞŵŽƐƚŝŶƚĞŶƐĞ/ĨƉŽƐƐŝďůĞ

ƐŬŝŝŶƚŚĞŵŽƌŶŝŶŐĂŶĚůĂƚĞƌŝŶƚŚĞĂŌĞƌŶŽŽŶ ďĞĨŽƌĞϭϬĂŵĂŶĚĂŌĞƌϰƉŵ ŐĂŝŶ ďĞƐƵƌĞƚŽƌĞĂƉƉůǇƐƵŶƐĐƌĞĞŶĞǀ ĞƌǇƚǁ Žhours or when necessary.

Protect your skin during winter months. Be Safe. Be SunAWARE.

ŽǇŽƵŚĂǀ ĞĂƋƵĞƐƟŽŶŽƌĐŽŶĐĞƌŶ/ĨƚŚĞƌĞŝƐĂƚŽƉŝĐǇŽƵǁ ŽƵůĚůŝŬĞƵƐƚŽĐŽǀ ĞƌŝŶĂŶƵƉĐŽŵŝŶŐŶĞǁ ƐůĞƩ ĞƌƉůĞĂƐĞ

contact us at [email protected] ǁ ŝƚŚ EĞǁ ƐůĞƩ Ğƌ ŝŶƚŚĞƐƵďũĞĐƚůŝŶĞĂůŽŶŐǁ ŝƚŚ

ĂĚĞƚĂŝůĞĚĚĞƐĐƌŝƉƟŽŶŽĨĂƚŽƉŝĐŽƌƋƵĞƐƟŽŶǇŽƵǁ ŽƵůĚůŝŬĞƚŽďĞĂĚĚƌĞƐƐĞĚ

www.reschini.com

Source: www.healthychildren.org

Source: www.sunaware.org

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.

High bloodpressure is acondition inwhich yourresting bloodpressure isconsistentlymeasured at140/90 orgreater.

HIGH BLOOD PRESSURE

High blood pressure, or hypertension, is a condition inwhich your resting blood pressure is consistentlymeasured at 140/90 or greater. Nearly one in threeadults in the United States has high blood pressure.

Each time the heart beats, it pumps out blood into thearteries. Blood pressure is highest when the heart beats(called systolic pressure) and lowest when at rest(diastolic pressure). This is why blood pressure is alwaysgiven as two numbers, such as 120/80, which isconsidered the normal range. Once the level reaches140/90 or above, it is considered high blood pressure.With this condition, the heart and arteries work harder,and the chances of a stroke, heart attack, or kidneyproblems are greater.

Causes and Risk Factors

No single cause has been identified in people with highblood pressure, but research is ongoing. In somepeople, it is the result of another medical condition ormedication. When the cause is known, this is calledsecondary high blood pressure. Research has shownthat the following factors put you at a higher risk forhigh blood pressure:

• Obesity

• Being of African descent

• If male, being over age 45; if female, beingover age 55

• A family history

• Having prehypertension (blood pressurein the 120-139/80-89 range)

• Excessive salt and/or alcohol consumption

• Not enough potassium in the diet

• Being physically inactive

• Having ongoing stress

• Smoking

• If female, taking certain oral contraceptives

Symptoms

Those with high blood pressure may have it for yearswithout knowing, due to its lack of symptoms. The onlyway to find out is to have routine blood pressure checksduring every visit to the doctor.

The Importance of Treatment

The first and best course of action when high bloodpressure is discovered is to change eating and exercisehabits. However, sometimes even when a personmakes healthy changes, blood pressure remains high. Inthat case, a physician will most likely prescribe a bloodpressure medication. If left untreated, high bloodpressure can cause:

• Enlarging of the heart, which leads to heart failure

• Aneurysms in the arteries of the heart, brain, legs,intestines, or spleen

• Narrowing of the blood vessels in the kidney, leadingto kidney failure

• Hardening of the arteries, which can cause a heartattack, stroke, or kidney failure

• Blood vessels bursting in the eyes

Prevention

High blood pressure can be easily prevented in somecases. Some of the best ways to avoid the conditioninclude:

• Limiting salt, fats, and alcohol

• Eating healthy foods such as fruits, vegetables,whole grains, and low-fat dairy products

• Maintaining a healthy weight

• Being physically active

• Quitting smoking

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

insurance professionals 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. © 2008, 2012, 2014 Zywave, Inc. All rights reserved.

Emotionaleating is acommonpsychologicalproblem,especially forwomen. To curbthis issue, theroot of whysomeone eatsmust bedetected beforethe eating willstop.

EMOTIONAL EATING

Food is commonly used as a coping mechanism forsadness, depression, and anger, however, eating tosuppress feelings not only sabotages efforts to loseweight, it eventually leads to weight gain and moredepressed feelings. Emotional eaters can get backon track if they figure out what triggers are causingtheir need to eat. Here’s how.

Food and Emotions

Traumatic events such as losing a job, divorce, thedeath of a loved one, health problems, and stress atwork can lead to emotional eating. Since somefoods trigger the release of mood-elevatinghormones (chocolate), the body craves these foodswhen the mind feels down in the dumps.

Food also serves as a distraction from the realproblems facing an emotional eater’s life. Forinstance, if an individual is worried about a bigpresentation at work or just had a fight with aspouse, comfort foods can calm nerves andsuppress feelings of anxiety. Instead of worryingabout the problems, the eater is fixated on thepositive feeling of eating. Yet, once done eating,the emotional eater focuses not only on theirproblems again but also on how much they overate.This leads to more grief in the long run.

Characteristics of an Emotional Eater

Eating when feeling strong emotions such asanger and depression caused by an eventunrelated, or eating when bored

Becoming incredibly hungry without warning

Craving specific foods (usually unhealthy), such aschocolate, pasta, or candy, and not being satisfiedby any other foods

Cravings are felt in the mouth and in the mind;the stomach is not hungry

Eating absent-mindedly, as if someone else is feedingthe eater forcefully

Cannot stop eating even when full

Gaining Control of Emotional Eating

Learn to identify real hunger: If the eater ate only a fewhours prior and their stomach is not rumbling inresponse to hunger, then they probably should not eat.

Identify triggers: Eaters should keep a food journal andwrite down everything that they eat, how they feltemotionally right before they ate, and how they feltwhen they were done eating. It is also beneficial tonote how hunger played into the eating. Then, analyzewhat emotions accompanied food intake to determinewhat is causing the need to eat.

Find comforts outside of food: Pick up a hobby, trywatching a movie, listen to music, take a walk, or visit afriend instead of eating when you feel particularly blue.

Remove unhealthy foods from the home: If junk food isnot there, you can’t eat it.

Snack smart: Instead of reaching for unhealthy foodswhen feeling hungry, eat a piece of fruit or vegetables.

Eat a balanced diet: In general, emotional eaters shouldtry to eat a balanced diet so as to not give in toemotional eating later on.

Instead of getting angry after eating emotionally, moveon from the experience and identify the issues thatcaused the need to eat. Tackle those problems, andemotional eating will pass.

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

insurance specialists at The Reschini Group

Wellness,

Nutrition, &

Education, LLC Wellness Services at

Owen J. Roberts School District

Founded in 2010, Wellness, Nutrition, &

Education, LLC (WNE) develops & implements

programs for employers and individuals to en-

courage healthy lifestyles. WNE specializes in

providing personalized health coaching at the

employees’ worksite or our offices.

WNE will be offering onsite services to

the employees of Owen J. Roberts School Dis-

trict including voluntary one on one health

coaching. Employees will be able to schedule

their own appointments at times that are con-

venient for their individual schedules.

Independence Blue Cross (Personal

Choice) covered members and dependents re-

ceive 6 sessions per year covered 100% with no

co-pay. Hours will be flexible to work around

employees’ work schedules. Sessions are of-

fered at a group discounted rate for participants

without insurance coverage ($50.00 per ses-

sion).

Wellness coaching consists of establishing healthy lifestyle habits in any of the following areas:

Weight Management Nutrition Education Stress Management Exercise Motivation Tobacco Cessation Disease Management (Diabetes, Heart Disease, IBS, etc.)

Individual Health & Wellness Coaching:

Health and Wellness coaching is the prac-tice of health education and health pro-motion to enhance the wellness of clients by facilitating the attainment of their health and wellness goals.

WNE provides personal wellness coach-ing and medical nutrition therapy with a registered dietitian, licensed in the state of Pennsylvania.

The initial comprehensive session gener-ally lasts 60 minutes, with follow-up ses-sions lasting between 30-60 minutes.

Individual health coaching is being of-fered onsite at many locations through-out Owen J. Roberts School District. Ses-sions can also be completed via telecom-munication.

WNE Health Coaches will address the following areas with employees:

Indentify Needs

Provide Education

Develop a Plan

Monitor Progress

Address Barriers

Provide Positive Support

Use the sign up link listed below if you are interested in participating. You will then be contacted to schedule your ap-

pointment.

Sign Up Sheet Link>>>

https://www.slotted.co/if7bvkuv

** If an appointment needs to be cancelled or re-scheduled, cancellation must be made 24 hours in advance of appointment to avoid a $50.00 late cancel fee. Cancellation can be done via phone or email listed below. **

Contact us to make an appoint-ment:

Wellness, Nutrition, & Education, LLC

Phone: 610.644.5870

Fax: 610.647.3751

53 Darby Road

Paoli, PA 19301

[email protected]

https://www.slotted.co/if7bvkuv

mailto:[email protected]

Saturday, March 21, 2015

8:00am to 12:30pm OJRMS

Not only can you get paid for cleaning out your closets, you can

help fund programs and new technology for classrooms

Consign or Donate!

Consigners get private pre-sale shopping privileges!

Get details at www.ojref.org, pick up a consignment packet at

your school’s office, or contact Kathy Soeder at

[email protected]

Oh the Places

You ’ll Go!

3.2.15

7th Annual Read-In

OJRSD celebrates Read Across America 2015

INVITED

YOU

ARE 2PM - 4:30PM DATE

Sunday February 22, 2015

TIME

TICKETS

If you pre-purchased tickets, please pick them up at the

“Will Call” Table at the door.

Tickets are also available at the door for $15.00 per

family (4 people or less) and $2.00 per additional

family member.

The Middle School Theatre Company is hosting a Warbucks’ Coffee

House Orphans’ Benefit to spread the word about our upcoming

production of Annie and raise funds to help support the Theatre Company and our annual productions.

Look forward to Annie-Themed games, crafts, silent auction, a fashion show, “sneak peak” previews, performances from the very talented siblings of Theatre Company members, photos with the cast, autograph signing, local vendors, as well as Coffee, Tea, and Treats!

Admission Price Includes Admittance, Fashion Show, Scene Previews, Sibling

Showcase, Games & Activities as well as Coffee, Tea & Treats .

Save the dates for our performances of Annie:

Friday February 27 – 7PM

Saturday February 28 – 2PM

Owen J. Roberts Middle School

881 Ridge Rd, Pottstown, PA 19465

WHERE

ANNIE The Musical

The Owen J. Roberts Middle School

Theatre Company Proudly Presents:

Location: Owen J. Roberts Middle School Theatre

Show Times:

Friday February 27 - 7PM Curtain

Starring - Maxwell Louis as Annie & Brianna Kerley as Hannigan

Saturday February 28 - 2PM Curtain

Starring - Kira St.Clair as Annie & Isa Sykes as Hannigan

*Please arrive 30 min prior to performance for Will Call & Seating*

Tickets: $10 for Adults, $5 for Students

Order Forms available on MS Website or in MS Office Starting Feb 23rd.

Send forms to OJRMS, Attn: Mattie Moran. Checks payable to OJRMS - “Annie” in Memo.

Tickets to be picked up at Will Call. Tickets will sell out, so order early.

Cast & Crew – Faculty & Staff

Pre-Sale Ticket Request Form

The Owen J. Roberts Middle School Theater Company proudly presents:

Friday, February 27, 2015 @ 7 p.m.

Saturday, February 28 @ 2 p.m.

*Seating is assigned so please purchase tickets as a group if you wish to sit with together*

$10 for adults and $5 for students/children and seniors, and may be paid for with cash or checks payable to OJRMS with “ANNIE” marked in the memo line.

Orders should be turned in to Mr. Moran/the Middle School office, and may be picked up at “Will-Call” before the show.

Please direct any questions to Lee Ritsick, [email protected]

(Please return bottom portion with payment to M. Moran at the OJRMS

881 Ridge Road Pottstown, PA 19465)

Pre-Sale Ends 2/13/15!!!

Name:_______________________________________________________________

Contact phone/email: _______________________________________________

Number of tickets:

Saturday, February 27 7 p.m. _________X $10__________X $5 Total (#)_________($)_________

Sunday, February 28 2 p.m. ___________X $10__________X $5 Total (#)_________($)_________

Total $ Enclosed______________ (circle): Check Cash


OWEN J. ROBERTS FRIENDS OF THE ARTS

SATURDAY AND SUNDAY

**OWEN J. ROBERTS HIGH SCHOOL**981 Ridge Road, Pottstown, PA 19465

(Near the intersection of ROUTES 100 & 23)

OVER 80 JURIED ARTISANS DISPLAYING AN EXCELLENT ARRAY OF UNIQUE

CONTEMPORARY & TRADITIONAL CRAFTS

Craft Raffle, Live Musical Entertainment & GOURMET DELECTABLES BY BAUSE CATERED EVENTSBring this ad for $1.00 OFF Admission. ADULTS $5.00, Children under 12 free.

ojrcraftpostcard.indd 1 9/17/2012 1:28:42 PM

35TH ANNUAL CRAFT SHOW

MARCH 7 & 8, 2015 10AM – 4PM

CRAFT SHOW981 Ridge Rd. Pottstown, PA 19465

Pottstown

King Of Prussia

Downingtown

PA TurnpikeMor

gant

own

Route 23

Route 422

Route 100

Location: Owen J. Roberts

High School

N ä

ojrcraftpostcard.indd 2 9/17/2012 1:28:43 PM

2015 OJR-FOA

OJRMS Art Show Henrietta Hankin Branch Library

March 1-28, 2015 Opening Reception: March 8th at 1:00 pm

April 1-25, 2014

Owen J. Roberts

Community Swim Programs

Register Now for Spring!

http://www.ojrsd.com/Page/268

OWEN J. ROBERTS COMMUNITY SWIM SPRING 2015 AQUATICS PROGRAM REGISTRATION FORM REGISTRATION DATES, MONDAY FEBRUARY 9th and THURSDAY FEBRUARY 12th

All Registrations will be held in the Middle School Pool Lobby from 6:15‐8:15pm IF CLASSES ARE CANCELED DUE TO POOL CLOSINGS BEYOND OUR CONTROL, THUNDER AND LIGHTNING, ETC., CLASSES WILL NOT BE MADE UP!

CHECK THE WEBSITE AND SPRING PROGRAM BROCHURE FOR DETAILS! R = Resident Fee / NR = Non‐resident Fee

CLASS NAME CODE COST R

COST NR CODE COST

R COST NR

CODE

COST R

COST NR

SWIM LESSONS (3‐2 THRU 3‐13) ** 9 CLASSES (NO CLASS 3‐11) SLS1C1 $99 $119 SLS1C2 $99 $119

SWIM LESSONS (3‐16 THRU 3‐27) 10 CLASSES SLS2C1 $110 $132 SLS2C2 $110 $132

SWIM LESSONS (4‐7 THRU 4‐17) ** 9 CLASSES (NO CLASS 4‐5) SLS3C1 $99 $119 SLS3C2 $99 $119 SLS3C3 $99 $119

SWIM LESSONS (4‐20 THRU 5‐1) 10 CLASSES

SLS4C1 $110 $132 SLS4C2 $110 $132 SLS4C3 $110 $132

SWIM LESSONS (5‐4 THRU 5‐15) 10 CLASSES SLS5C1 $110 $132 SLS5C2 $110 $132 SLS5C3 $110 $132

SWIM LESSONS (5‐26 THRU 6‐5) ** 9 CLASSES (NO CLASS 5‐25) SLS6C1 $99 $119 SLS6C2 $99 $119 SLS6C3 $99 $119

MS/HS CONDITIONING CLINIC (3‐16 THRU 5‐15) (COMPETITIVE SWIMMERS ONLY)

MSHSCC1 $125 $150 MSHSCC

WP1 $185 $222

WATER POLO (4‐14 THRU 5‐21) (MS AND HS STUDENTS ONLY) WP001 $90 $108 MSHSCC

WP1 $185 $222

ELEMENTARY CONDITIONING CLINIC (3‐16 THRU 5‐15) (COMPETITIVE SWIMMERS ONLY)

ESTC1 $90 $108

REGISTRATIONS ACCEPTED UP UNTIL CLASSES START BASED ON AVAILABILITY. CHECKS SHOULD BE MADE PAYABLE TO “OJRSD”. QUESTIONS? Email Suzy Snyder @ [email protected]

OWEN J. ROBERTS COMMUNITY SWIM SPRING 2015 AQUATICS PROGRAM REGISTRATION FORM REGISTRATION DATES, MONDAY FEBRUARY 9th and THURSDAY FEBRUARY 12th

PARTICIPANT NAME & AGE CLASS CODE 1

CLASS COST 1

CLASS CODE 2

CLASS COST 2

CLASS CODE 3

CLASS COST 3

TOTAL C1 TOTAL C2 TOTAL C3

TOTAL COST ALL CLASSES

CLASS NAME CODE COST

R COST

NR CODE

COST R

COST NR

CODE

COST R

COST NR

DEEP & SHALLOW WATER AEROBICS (4‐14 THRU 6‐4) DSWA1 $95 $114

SWIM LESSONS (4‐14 THRU 6‐4) (PARENT AND CHILD) SLPC1 $95 $114

EVENING LAP SWIMMING CHECK WEB SITE FOR DATES

PAY AS YOU GO $3 $5

SCUBA DIVING (3‐23 THRU 5‐18) SD001 $225 $225

CONTACT NAME:__________________________________________ MAILING ADDRESS:__________________________________________________________________________________ E-MAIL ADDRESS: __________________________________________________________________________________________________ PHONE NUMBER: __________________________

OWEN J ROBERTS COMMUNITY AQUATICS PROGRAM, SPRING 2015 IF CLASSES ARE CANCELED DUE TO POOL CLOSINGS BEYOND OUR CONTROL, THUNDER AND

LIGHTNING, ETC., CLASSES WILL NOT BE MADE UP! THANK YOU FOR YOUR UNDERSTANDING! MAKE CHECKS PAYABLE TO “OJRSD”

NO CLASSES THE WEEK OF MARCH 30TH, SCHOOL IS CLOSED FOR SPRING BREAK

SWIM LESSONS: AMERICAN RED CROSS PROGRAM

This program follows the guidelines of American Red Cross Learn to Swim Program for ages 4 and up. Lesson levels are offered for levels 1 through 5. Each class will include all levels. All swimmers will be water tested on the first night. There will be limited students per class and a maximum 5 to 1 ratio of swimmers to instructor. Each session is Monday through Friday for two weeks (10 Classes) except where noted** due to school holidays (9 Classes). ** 9 Day Class Times for Sessions 1 & 2, 5:45 – 6:15PM, 6:20 – 6:50PM Session 1** March 2nd through March 13th CODE: SLS1C1, SLS1C2 ** NO CLASS MARCH 11th (NINE CLASSES) Session 2 March 16th through March 27th CODE: SLS2C1, SLS2C2 (TEN CLASSES) Times for Sessions 3 thru 6, 5:20 – 5:50PM, 5:55 – 6:25PM, 6:30 – 7:00PM Session 3 April 7th through April 17th CODE: SLS3C1, SLS3C2, SLS3C3 ** NO CLASS APRIL 5th (NINE CLASSES) Session 4** April 20th through May 1st CODE: SLS4C1, SLS4C2, SLS4C3 (TEN CLASSES) Session 5 May 4th through May 15th CODE: SLS5C1, SLS5C2, SLS5C3 (TEN CLASSES) Session 6** May 26th through June 5th CODE: SLS6C1, SLS6C2, SLS6C3 ** NO CLASS MAY 25th, CLASS STARTS TUESDAY, MAY 26th (NINE CLASSES) 10 Day Class fee: $110 10 Day Class Non-resident fee: $132

** 9 Day Class fee: $99 ** 9 Day Class Non-resident fee: $119




AMERICAN RED CROSS LIFEGUARD CERTIFICATION COURSE:

Total Course Hours: 28 hours (full course) CODE: ARCLC Prerequisite: CONTACT SUZY SNYDER @ [email protected] for availability

• Must be 15 years of age on or before the final scheduled session of this course • Must successfully complete:

o 300 yards of continuous swimming using: + 100 yards of front crawl with rhythmic breathing and propellant kick + 100 yards of breaststroke with pull, breathe, kick, glide sequence + 100 yards of either front crawl or breaststroke

o Swim 20 yards using front crawl or breaststroke, surface dive 7-10 feet, retrieve 10-lb object, return to surface, swim 20 yards back to starting point

Dates/Times LOCATION TOPIC March 25 6:30-9:30pm POOL INTRO & PREREQUISITE TEST March 30 6:30-9:30pm CLASSROOM LIFEGUARDING IS PREVENTION & RESCUE SKILLS April 8 6:30-9:30pm POOL RESCUE SKILLS & PROVIDING CARE

April 13 6:30-9:30pm CLASSROOM CPR & AED AND FIRST AID – WITH TEST FIRST AID & BREATHING EMERGENCIES

April 15 6:30-9:30pm CLASSROOM HEAD, NECK & BACK INJURIES

April 20 6:30-9:30pm CLASSROOM CPR & AED AND FIRST AID/BREATHING EMERGENCIES WITH FOR RECERTIFIERS

April 22 6:30-9:30pm POOL BACKBOARDING & REVIEW, WATER SKILLS April 27 6:30-9:30pm CLASSROOM WRITTEN TEST April 29 6:30-9:30pm POOL WATER TEST

CLASS EQUIPMENT: SUPPLIED

• 2 adult CPR dummies, 2 infant CPR dummies, 1 AED simulator, 4 rescue tubes • 1 ring buoy, 1 Sheppard’s hook or reaching pole, 2 backboards, First-aid kit

REQUIRED MATERIALS FOR EACH STUDENT (provided by instructor included in course fee):

• American Red Cross Lifeguarding Course Manual • American Red Cross Pocket Mask • ARC certification cards for Lifeguarding/First-Aid and CPR/AED upon successful

completion of course

Location: OJR Middle School pool MAXIMUM: 10 STUDENTS

Session fee: $225 Non-resident fee: $270





MS/HS COMPETITIVE CONDITIONING CLINIC (COMPETITIVE SWIMMERS ONLY):

This is for the competitive swimmer only. Swimmers must have swim team experience to participate in this clinic. This class will concentrate on conditioning for the summer swim season.

Times: High School and Middle School 2:45 – 4:15PM (1 hour 30 minute class)

Dates: March 16th through May 15th Monday, Wednesday, Friday (eight weeks, 23 classes)

NO CLASS APRIL 6th, OJRSD SPRING BREAK

Session fee: $125 Non-resident fee: $150 CODE: MSHSCC1

**DISCOUNT FOR TAKING BOTH WATER POLO AND CONDITIONING CLASS

**Session fee: $185 Non-resident fee: $222 CODE: MSHSCCWP1

WATER POLO:

Swimmers will learn the fundamental rules and strategy of Water Polo. Swimmers must be able tread water for one (1) minute for this class. This class is for High School and Middle School students only.

Times: 2:45 – 4:00 PM (1 hour 15 minute class)

Dates: April 14th through May 21st Tuesdays and Thursdays (Six weeks, 12 classes)

Session fee: $90 Non-resident fee: $108 CODE: WP001

**DISCOUNT FOR TAKING BOTH WATER POLO AND CONDITIONING CLASS

**Session fee: $185 Non-resident fee: $222 CODE: MSHSCCWP1




ELEMENTARY CONDITIONING CLINIC (COMPETITIVE SWIMMERS ONLY):

Swimmers will concentrate on conditioning for the summer swim season and practice drills to improve their efficiency of the four competitive strokes. This is for the competitive swimmer only, level two and up. Swimmers must have swim team experience to participate in this clinic.

Times: 4:00 – 5:00PM Monday, Wednesday, Friday

Dates: March 16th through May 15th Monday, Wednesday, Friday (eight weeks, 23 classes)

NO CLASS APRIL 6th, OJRSD SPRING BREAK

Session fee: $90 Non-resident fee: $108 CODE: ESTC1

DEEP/SHALLOW WATER AEROBICS:

Deepwater conditioning will focus on deepwater jogging and include progressive fitness through a program of cardiovascular endurance, strength development, core strength and flexibility using water based exercise routines. A portion of the class will be held in the deep well of the swimming pool. Shallow water conditioning will focus on stretching, toning, and fun while getting a low impact workout. Attendees must be 18 or older to attend this class.

Location: OJR Middle School Pool (Tuesday and Thursday)

Dates: April 14th through June 4th Time: 7:00 to 7:45PM CODE DSWA1 This is an eight week session, 16 classes.

Session fee: $95 Non-resident fee: $114 MAXIMUM: 12 STUDENTS




SWIM LESSONS (PARENT and CHILD):

This program follows the guidelines of the American Red Cross program to introduce parent and child to safety and fun in the water. Parents will be taught to safely play with their child in the water while helping the child learn to be comfortable in the water. This will build the confidence and skills the child will need for swim lessons. Location: OJR Middle School Pool

Recommended age: 6 months to 3 years Dates: April 14th through June 4th Time: 5:45 to 6:15PM CODE SLPC1 This is an eight week session, 16 classes.

Session fee: $95 Non-resident fee: $114 MAXIMUM: 8 MINIMUM: 3

SCUBA DIVING: CODE: SD001 Become a certified SCUBA diver at the Owen J. Roberts swimming pool. Come join Scuba Instructor Brett Galambos in the adventure of exploring the underwater world. The lessons lead to Open Water certification through the internationally recognized agency of Scuba Schools International. The first class begins at Scuba Venture Inc. of Reading PA (610-678-2688) on March 23rd at 7pm.

Dates: March 23rd through May 18th (Mondays) Time: 7:00 to 9:30PM

**NO CLASS APRIL 6th, OJRSD SPRING BREAK

Location: OJR Middle School pool (The first session is at Scuba Venture Inc.)

Session fee: $225 Non-resident fee: $225 MAXIMUM: 10 STUDENTS




EVENING LAP SWIMMING: The pool will be available on the following evenings for lap swimming only. Residents must be 16 years of age or older. Pay as you go, no registration required.

Dates: 3-17 & 3-19, 3-24 & 3-26, 4-7 & 4-9 7-8pm

Dates: 4-14 & 4-16, 4-21 & 4-23, 4-28 & 4-30 7:50-8:35PM

Dates: 5-5 & 5-7, 5-12 & 5-14, 5-19 & 5-21, 5-26 & 5-28 7:50-8:35PM

Session fee: $3 Non-resident fee: $5

MORNING LAP SWIMMING:

This is a healthy way to start your day! Pay as you go, no registration required. Pool is subject to closing without notice and will be closed when the District is closed, CHECK WEBSITE DAILY!

Monday, Wednesday and Friday mornings from 5:30AM to 6:20 AM

Fee: $2 per individual or $5 per family Non-resident fee: $4 per individual or $10 per family

Daily fee waived for Sr. Citizens * (55yr or older, must provide proof of age) * Does not apply to non-residents

RECREATIONAL SWIMMING

FRIDAY NIGHTS BEGINNING MARCH 20TH:

This is a healthy fun way for the whole family to enjoy the pool! Pay as you go, no registration required. Pool is subject to closing without notice and will be closed when the District is closed, CHECK WEBSITE DAILY!

Friday evenings from 7:15pm to 8:30pm

Fee: $3 per individual or $5 per family Non-resident fee: $5 per individual or $10 per family

Daily fee waived for Sr. Citizens * (55yr or older, must provide proof of age) * Does not apply to non-residents

Monkey Joe’s

Kids Fun Day

Date: Friday, 13 February 2015

Time: 10 a.m. to 6 p.m.

Place: 84 Glocker Way, Pottstown

Price: Age 3-12: $9.99; 2 and under: $5.99

Come out for a fun day at Monkey Joe’s in Pottstown

to support the OJR Sophomore Class!

OJR MPO

Proudly presents:

Friday, March 6, 2015

Norco Fire Hall

Doors open at 6PM Games begin at 6:45

$20 tickets for 20 Games ($25 at door)

Special Games- Raffles- 50/50

All proceeds benefit OJR’s Music Program

See band member for tickets or email

[email protected]

**Must be 18 or accompanied by an adult to play. Everyone must have a ticket to enter. **


FIND OUT MORE

WWW.TINEANDTOILFARM.COMor FACEBOOK.COM/TINEANDTOIL

tine & toil farmWe are a family-run farm committed to providing the bestorganically grown fruit and vegetables to our neighbors, friends,and customers.

2015 CSA Shares Available 25 week season: May 24 – November 8 pick up options Tuesday or Friday afternoons 2-7 PM 7-10 fruit and vegetable varieties each week subsidized and work shares available

scallions onions broccoli caulifower tomatoes green beans cucumbers carrots radishes turnips

beets eggplant peppers brussel sprouts potatoes sweet potatoes garlic summer squash winter

squash watermelons cilantro basil dill micro greens lettuce spinach arugula escarole kale swiss

chard mustard greens collard greens broccoli rabe cabbage fennel bok choi kohlrabi

LOCAL AND ORGANICALLY GROWN

1334 Coldsprings Road, Pottstown, PA 19465

t

& t

2014

http://WWW.TINEANDTOILFARM.COM/

March 4th at 7pm Santander Arena

Tickets are $38

Pre-game and Halftime performances by

Re-Mix Dance Studio

**including OJR students and other performances **

Contact Kelly Loomis for tickets!

[email protected]


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