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Wildcat PRIDE

December 2013


What’s Inside CULTURE Candid Photos

SUCCESS AND INSPIRATIONS Making the Mark

LIFE

Welcome New Blessings Staff Fitness Programs Personal Wellness Coaching Live Well, Work Well Blue Cross Healthy You Salmonella Facts About the Flu


Announcing... Elysia Jean Yoder 8lbs 2oz 21inches 2:52pm, Oct. 23 Born to Proud Parents: Jon and Amanda Yoder

Michelle Romaniello and Angelo are proud parents of two healthy babies born on Saturday, December 7th. Dominic Paul is 20 inches tall and weighs 6 pounds 4 ounces. Madelena Grace is 19 inches tall and weighs 6 pounds 8 ounces.

Robyn Olock became a proud grandparent on December 13 at 7:27 am with the birth of her granddaughter Adriana Lauren weighing in at 6 pounds 3 ounces and measuring 18 inches


East Coventry staff gets artistic after work


Fun off-campus bonding time with HS staff


Making the Mark Megan Bonner, Digital & Visual Arts Teacher at the High School, recently won the “Adobe Creativity in Education Award”. Adobe is an American multinational computer software company who has historically focused on a creative suite of products which include Adobe Photoshop. The company recognized Ms. Bonner’s dedication to enhancing creativity with her students. Ms. Bonner participated in an educator challenge where she needed to "pin" inspirations and ways to incorporate creativity in education onto Pinterest. She created a special Pinterest board and tagged posts with #AdobeEduSweeps so that other educators, students and parents might gain inspiration for teaching and learning. Ms. Bonner’s board was chosen as the winner earning her the ultimate creative toolkit, a Macbook Pro and a one-year subscription to Adobe Creative Cloud (ALL of the Adobe art, video, photo, and web design software) to help her continue to inspire students. Adobe interviewed Ms. Bonner on incorporating creativity into lessons. Here is a link to the interview. Congratulations to Ms. Bonner!

Wildcats on the Run... Congrats to Philadelphia Half-marathon participant Susan Wendel! We missed recognizing her last month...

We also noticed Tim Marcoe finished second overall in the gutsy Dirty Bird 15K Trail Run held Sunday, December 1 on the beautiful trails of French Creek State Park. He nailed it!


Staff Fitness

Contact person: JRechtin@ojrsd.com

To bring a fitness program to your building at your preferred time, all you need is:

Vendors may be set up with a minimum of 6-8 participants Volunteer coordinator needed

STAFF BOOT CAMP with a Fitness Trainer

Amazing Price $150 for 22 classes Coordinator: Maria Braca, MBraca@ojrsd.com

2:45 PM on Mondays and Thursdays January 6—March 31 Meets in the MS fitness room (TBD) Payment is deducted from payroll


Now Serving Owen J. Roberts School District: Wellness, Nutrition, & Education, LLC

Wellness Coaching Meet your health and wellness goals with the support of an individual health coach. Watch for details at your location! • Weight Management • Exercise Motivation • Stress Management • Tobacco Cessation • Nutrition Education

Contact us for more information: WELLNESS, NUTRITION, & EDUCATION, LLC Phone: 610-644-5870 Nicole@workplacenutrition.net WWW.WELLNESSNUTRITIONANDEDUCATION.COM


You!

HE A LT H Y

“Your Source For A Happy and Healthy Lifestyle”

December 2013

INSPIRE TO MOVE - K ICKBOXING Packing More Punch with an All-Over Workout If you need a little kick to get out of an exercise rut, why not give cardio kickboxing a try? Cardio kickboxing is a total body workout that can increase stamina, flexibility, and strength. Cardio kickboxing’s origins can be traced back to martial arts. However, today’s kickboxing workouts are non-contact and consist of a combination of moves from karate, boxing, and aerobics. It’s now a popular form of exercise, with classes offered in many athletic clubs and community or recreational centers. Getting Started - Start slow. Just about anyone can do kickboxing; however just like any new physical activity, it’s important to gradually get into it. If you are new to exercise, observe first and then try out a beginner class. Wear comfortable clothes.For example wear shortsleeved, fitted shirts or tanks paired with fitted pants or shorts. Use cross-training shoes, unless the classes are done on mats, in which case no shoes are needed.

Bring a water bottle and have a towel handy. Kickboxing is considered a high-impact workout, so hydration is important to replace water lost through sweat. What to Expect - You’ll be introduced to jabs, punches, and kicks, including the roundhouse kick, side kick, and front kick, usually to the beat of an energizing playlist of songs. Each kick targets different muscles. Punching is an additional arm and shoulder workout. A typical kickboxing class includes a 10-minute warm-up with 30 minutes of kicks and punches. Sometimes you will use punching bags, jump ropes, and other equipment. At the end there is stretching for injury prevention. Benefits – Cardio kickboxing will burn 350-450 calories per hour. You’ll find marked improvement in balance, flexibility, and endurance. In addition, kickboxing provides an incredible release that can muscle out stress and you will learn valuable self-defense moves.

What are you waiting for? Go out and get kickin’!

“My computer beat me at checkers, but I sure beat it at kickboxing.” - Emo Phillips

1 INSPIRE TO MOVE

2 NOURISHING YOU

Scan this code or visit www.youtube.com/wat ch?v=UuUBRP3g73A for a cardio kickboxing routine you can try at home.

3 HEALTH HARMONY

4 GOOD DECISIONS


NOURISHING YOU Are You HUNGRY? People eat for many reasons: emotional stress, boredom, entertainment, celebration, loneliness, feeling sluggish, because there’s food, other people are eating, it’s meal time, and finally. . . people eat because they are hungry! With so many triggers to eat, no wonder it’s so easy to overdo it. The time between Thanksgiving and the New Year is notoriously filled with occasions to eat past hunger. It’s even more important during this season to check in with yourself and recognize when you’re eating while not even hungry. Decide that you will pay attention to what you eat, only eat when you are hungry, and stop eating when you are satisfied. Prepare ahead of time for these common situations that can be holiday healthy eating sabatoge: Everyone else is eating – Pay more attention to the conversation than the food. There is so much food in plain sight – Stand with your back to the food table or in another room. Family and friends are offering you scrumptious food – Remember you are in control and be honest when you aren’t hungry, or just have a tiny portion. The holidays make you sad, lonely or angry – Call a friend, hit a punching bag, or write down how you feel. Finally with all of the above scenarios, remember to check in with your hunger level to see if you really want to eat. Scan this code or visit www.webmd.com/ food-recipes/nutrition-labels-10/slideshowserving-sizes for a slideshow of the Secrets of Healthy Eating and Portion Control.

wiches d n a S a e T e re T s a Christm mpernickel bread

12 slices pu 12 slices turkey cheese 12 slices low-fat rt 1/4 cup Greek yogu cu English cumber 48 very thin slices tree cookie cutter, cut 2 ed ap sh ee tr as tm and cheese. Using a Using a 4-inch Chris , ey rk tu d, ea br of ce shapes from each sli ed cookie cutter, cut 12 stars from ap sh ar st ps. 1/2-inch raps. Discard all scra remaining cheese sc each bread pernickel bread. Top . m pu on rt gu yo k se Spread Gree rkey and 1 slice chee slice with 1 slice tu cheese in d arrange on top of stars on an lf, ha in s ce sli r Cut cucumbe Place cheese ming as necessary. im tr n, io sh fa and enjoy! ed gl shin r. Serve immediately ye la r be m cu cu of top

COLD AND FLU Fighting Foods The old saying, starve a fever, feed a cold, may be seared into many of our brains. Before you gorge on junk food this cold season, let’s see if there is any truth to this folklore. Our body’s immune system has to fight cold and flu viruses to get better. Doctors do think that eating can help your body combat viruses and even help you feel a little better. Don’t use this as an excuse to stuff a cold with comfort foods. Experts say it’s best to fuel the body with a healthy, nutrient-rich diet to build your immune system and fight inflammation with: Fruits and vegetables (apples, cranberries, bananas, greens) Protein (oatmeal, chicken, fish, turkey) Lots of water Decaffeinated juices and teas (orange or cranberry juice and green tea) As you probably guessed, chicken soup is a great example of a healing food when you’re sick.

“Adam and Eve ate the first vitamins, including the package.” - E.R. Squibb


HEALTH HARMONY

Holiday Traditions To Embrace Holiday traditions are a great way for people to spend time together. Some traditions can be wonderful, like reading stories together, and some can be as unhealthy as gaining 10 pounds every year. This year, before you gear up for the rituals you’ve grown accustomed to, think about what behaviors you want to avoid, which to embrace, or even new practices to create. JOYOUS HOLIDAY STALE TRADITIONS AS FRUITCAKE Taking a walk Rehashing family after dinner arguments Playing games Overspending on gifts A kiss under Overindulging on the mistletoe cookies Taking Forgoing sleep to holiday photos wrap presents Visiting a Getting germs from festive light display braving holiday crowds No matter what your traditions this season, focus on love, joy, hope, generosity, and a healthy holiday spirit. Scan this code or visit www.doctoroz.com/quiz/ 12-days-christmas-quiz to take a quiz to see how much you know about staying healthy during the holidays.

“Don’t think you’re on the right road just because it’s a well-beaten path.” - Author Unknown

Is That Prescription a Problem? Antibiotic MYTHS AND FACTS This scenario is common and happens in many doctors’ offices. A patient with cold or flu-like symptoms goes to the doctor expecting an antibiotic. The doctor explains that the symptoms are likely a viral infection and sends the patient home. In some instances the patient may push the doctor for a prescription. This patient doesn’t understand that antibiotics can cure bacterial infections, but not viral infections (such as a cold and the flu). So what’s the harm in taking an antibiotic anyway? • Treating a cold or flu (viral infection) with antibiotics doesn’t work. In fact it increases the likelihood that the person will become ill with an antibiotic-resistant bacterial infection. • According to the Centers for Disease Control and Prevention, reactions to antibiotics are the most common cause of child emergency roomvisits for adverse drug events. Antibiotic overuse increases the development of drug resistant germs. What Can You Do? • Only take antibiotics prescribed for you. • Take the entire prescription, even if you’re feeling better. This way the infection won’t come right back. • Practice self-care by drinking plenty of fluids and eating healthy foods, including good old-fashioned chicken soup. It is estimated that more than 50% of antibiotics are unnecessarily prescribed in office settings. It will be many years before new antibiotics are available to treat some resistant infections, so we need to reduce the use of antibiotics that are currently available. Scan this code or visit www.webmd.com/cold -and-flu/ss/slideshow-natural-cold -and-flu-remedies for a slideshow on natural cold and flu rememdies.

Healthy Holiday Tip s Don’t skip mea

ls – it leads to over eating Practice moderatio n – for festive food s and drinks Get enough sleep - lack of zzz’s prom otes weight gain Beat the blues - m ake plans for Janu ary for something to look forward to


GOOD DECISION$ Holiday Cheer or Buyer’s Remorse! “Oh the weather outside is frightful, but in the store it’s so delightful. I’ll buy much more than I should though, even if I don’t have much dough!” Shopping is influenced by several subconscious appeals to consumers. Even that holiday music playing in the background that makes you feel the holiday spirit will influence how much shoppers like the products they see. So how can you stop yourself from spending over budget this season? Know the psychological triggers that lead to extra purchases. Get through the stores quickly. Pay attention to the music being played. The slower tempo of the music has shoppers walking slower through the stores; this increases how much they buy. Walk faster through the aisles and you won’t buy as much. Don’t be swayed into one more purchase. Declaring a sale is ending soon, or a free gift with purchase, may tempt you to spend more to get a freebie on an item that you wouldn’t have otherwise bought. Beware of the aisles near the register. The “impulse” buy items are often stocked near the register and give you that, “I have to have it” feeling. The mood people are in when making financial decisions influences the decisions they make. Sticking to your list and budget now, will save you from suffering buyer’s remorse later.

“A bargain ain’t a bargain unless it’s something you need.” - Sidney Carroll

TAKE OUR QUIZ! 1. Which of the following best describes a cardio kickboxing workout? A. A low impact workout where people hit and kick each other. B. Can only be done by people who know karate. C. A high impact workout consisting of a combination of moves from karate, boxing, and aerobics. 2. Which of the following combinations of foods would be best to eat for a cold or flu? A. Steak, mashed potatoes, and a caramel latte. B. Chicken, apple sauce, and orange juice. C. Pizza, breadsticks, and soda. 3. If your doctor doesn’t think you need an antibiotic you should: A. Threaten to find another doctor who isn’t afraid of writing prescriptions. B. Follow the doctor’s orders to recover from your virus and use self-care. C. Take a lot of unnecessary over-the-counter medications.

THE ANSWERS ARE: 1. C. A high impact workout consisting of a combination of moves from karate, boxing, and aerobics. 2. B. Chicken, apple sauce, and orange juice. 3. B. Follow the doctor’s orders to recover from your virus and use self-care.


December 2013 Brought to you by: The Reschini Group

De-stress Your Holiday Shopping Many times, holiday shopping turns what should be a happy, family-centered time into stress overload and debt. You have to shop for gifts, food, decorations and even a new outfit for the holiday party. Planning ahead, not taking the process too seriously and enjoying the little moments are a good start to changing the stress back into fun. Below are a few common stressors and ways to avoid them as the holiday shopping season begins in earnest.

Big crowds. Perhaps you have convinced yourself that spending your holiday weekends at the mall is actually fun, but most people would rather not be caught in the chaos for too long. To avoid the massive holiday crowds, try shopping online for at least some of your purchases. Not only can you avoid the crowds, but most online stores allow you to ship right to your intended recipient, saving you the hassle of standing in long lines at the post office to mail gifts for out-of-town family and friends. Last-minute rush. Plan ahead with a list of everyone you want to purchase a gift for, as well as a pre-planned menu that will take the guessing out of grocery shopping. Even if you do get caught in

the stores at the last minute, having a list will help you navigate the crowds and resist the flashy sale items you don’t truly need. Returns and gift receipts. Instead of giving in to desperation and buying one more holiday special or purchasing a clothing item without regard to the correct size, try giving something that can’t be returned: an experience. For example, instead of giving your niece yet another horse-themed sweater that doesn’t fit, give her a gift certificate for a horseback riding lesson. Not only will she not need to return the gift, but she will create a fun memory that reminds her of you. Going over budget. Shopping throughout the year can help you reduce spending by finding items you like during sales, and you might even find items that aren’t available during the holidays. Year-round shopping also spreads out the holiday expenses over 12 months instead of just one. When you find a good price on the perfect gift, buy it then—even if it’s the middle of April. At home, have a designated shelf or container where you can safely stash your gifts. With a little planning and creativity, you can confidently de-stress your holiday shopping.

This Year, Resolve to Follow Through In an effort to make the next year better than the last, many people make New Year’s resolutions. While it’s easy to make resolutions, they are often difficult to keep after the first few weeks. A little planning will help you succeed. Start by making a resolution that is significant to you. If spending less time on your phone is important because you want to play with your kids, you’re more likely to stick with it than if you decide to lose 10 pounds because everyone else in the office wants to. Next, plan how you will make it happen. For example, if you decide to eat healthier, choose which junk foods you will give up and what you will replace them with. Resolutions are not kept through willpower alone. When it gets tough, you need help. Try writing a reminder, such as a sticky note at your desk. Also, telling a friend who can encourage you will help a lot when it gets harder to stick to your resolution. Finally, don’t give up. If you ate a familysized bag of potato chips by yourself, you haven’t ruined your resolution. Just start the next day as if you never faltered, and keep working on it – remember, new habits take time.

DID YOU KNOW Studies indicate that approximately 50 percent of resolution-makers are still on track to meet their goals after six months.


Are You Ready for Jack Frost? Preparing for winter is something everyone should do, even if you’re only planning on traveling to colder regions for a few days during the holidays. Winter storms can arrive quickly and unexpectedly, even in areas that don’t frequently get them. Here are a few safety tips to consider whether you’re preparing to face one small storm or months of snow. 

Dress for the weather and be prepared for the worst. If you’re driving to a holiday party, make sure you have a spare blanket or coat in case of car trouble.

Keep salt or sand ready to spread on icy walkways.

Store snow removal tools, such as shovels or a snow blower, in an accessible location.

Bring animals into the house or other appropriate shelter.

Winter Workouts: Skip the Gym But Not the Sweat Winter has arrived, and whether you are anticipating a storm or gazing out the window at a gray sky, you might lack the motivation to go to the gym. Instead of skipping your workout, you can follow these suggestions to exercise in the safety, warmth and comfort of your own home. Clear space. Find or create an area that gives you room to move around. It doesn’t need to be too large, just enough space to avoid bumping into a lamp or falling over the coffee table. Keep it simple. The great thing about exercising at home is you don’t need complicated equipment. Perform exercises that don’t need extra machinery, like push-ups, crunches or jogging in place, or be creative and use cans of soup or a gallon of milk as light weights. Think fun. When you’re working out at home, you can blast your favorite music, or, if you have a nearby television, watch a movie or catch up on a sitcom series. You don’t have to share the space with other gym-goers, so you have more freedom to make your workout time fun. Set the timer. Even though you’re working out in your living room, sticking to a routine is important. Pick a time that works, and don’t get distracted by dirty dishes or laundry that needs to be folded. Use your allotted time for exercise and avoid the temptation of taking a nap on the couch that’s only 2 feet away.

Know what to do if you lose power – for example, have a backup source for light (a flashlight), heat (wood for a fireplace) and communication (battery-operated radio).

Pork Stew With Brown Rice There are few foods more comforting on a cold evening than a warm stew for dinner. This pork stew recipe combines the comfort factor with good nutrition, making it a wintertime winner. 2 pounds of lean pork stew meat 3 cups baby carrots 1 large onion, sliced 1½ tsp. dried thyme leaves ½ tsp. coarse ground black pepper ¼ tsp. salt 1 clove garlic, minced 1½ cups bran and wheat flakes cereal, crushed to ¾ cup 1 cup dried tart cherries ¾ cup 100% apple juice or apple cider 4 cups hot cooked brown rice Trim fat from pork. Spray large pan with non-stick cooking spray. Cook pork 1 pound at a time until browned. While pork is browning, in 4-6 quart crockery cooker layer carrots, onion, thyme, pepper, salt and garlic. Sprinkle with cereal and cherries. Top with browned pork. Pour apple juice or cider over all. Cover and cook on low heat setting for 7-8 hours or on high heat setting for 3 ½ to 4 hours. Prepare the brown rice according to package directions toward the end of the stew cooking. (Brown rice typically takes about 40-45 minutes to cook). When rice is done cooking, stir pork mixture and serve over rice. Yield: 8 servings. Each serving contains 360 calories, 2g of saturated fat, 220mg of sodium, 658mg of potassium, 89mg of calcium, 37 IU (0.91 mcg) of vitamin D, and 6g of dietary fiber. Source: USDA

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2013 Zywave, Inc. All rights reserved.


Health and wellness tips for your work, home and life— brought to you by the insurance specialists at The Reschini Group

Public Health: Salmonella Every year, approximately 50,000 cases of salmonella and 4,000 deaths are reported in the United States. Because many cases go undiagnosed, the actual number of infections may be 20 or more times greater than this. Causes Salmonella is a type of bacteria that lives in the intestinal tracts of humans and other animals, including birds. You can become infected by:  Eating foods contaminated with animal feces. Contaminated foods often look and smell normal.  Eating foods of animal origin such as beef, poultry, milk or eggs. These are the most common sources of salmonella, but all foods, including vegetables, can become contaminated.  Eating food contaminated during the harvesting, handling or serving process. This can occur when food handlers fail to properly wash their hands using soap and water after using the bathroom.  Failing to wash your hands after handling pet feces. Reptiles and animals with diarrhea are particularly likely to harbor the bacteria. Symptoms If you experience the following symptoms, seek medical attention for possible salmonella infection:  Diarrhea, fever and abdominal cramps  Symptoms beginning 12 to 72 hours after suspected ingestion  Symptoms lasting 4 to 7 days

Diagnosis Laboratory tests are needed to determine if a salmonella infection is the cause of your symptoms. A stool sample is collected and tested for the presence and specific type of salmonella bacteria in your system. Treatment If salmonella is detected, further testing can determine its specific type, and how to treat it. Most people recover without treatment, but for some, diarrhea can become severe enough that hospitalization is needed. In these cases, the salmonella infection may spread from the intestines to the blood stream, and then to other parts of the body where they become fatal unless treated promptly with antibiotics. The elderly, infants and those with compromised immune systems are more likely to experience severe complications. If not effectively treated, salmonella infections can lead to the development of joint pain, eye irritation, urinary pain and arthritis–called Reiter’s Syndrome– which may last for several months or years.

infection. Avoiding possible sources of contamination is your best defense:  Do not eat raw or undercooked eggs, poultry or meat.  Wash all produce thoroughly before consuming.  Avoid cross-contamination of foods. Keep uncooked meats separate from produce, cooked foods and ready-to-eat foods.  Wash hands, cutting boards, counters, knives and other utensils thoroughly after handling uncooked foods.  Always wash hands before handling food and between handling different food items.  Always wash hands following contact with animal feces.  Never prepare food or pour water for others when you have salmonella before being clinically shown to no longer be carrying the bacteria.

Prevention There is no vaccine for a salmonella

Did you know…? Lab test results indicating a positive salmonella infection are reported to and tracked by local public health departments. Specific types of salmonella bacteria are compared with other reported cases in the community, and if many cases of the same salmonella bacteria occur at the same time, it can indicate a local restaurant, food or water supply is contaminated.

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007-2012 Zywave, Inc. All rights reserved.


Health andHealth wellness andtips wellness for your tips work, for your home work, and life—brought home, and to you by the life—brought insurance specialists atthe Theinsurance Reschini Group to you by and healthcare specialists at The Reschini Group.

Influenza Facts about the flu Most people experience several bouts of influenza throughout their lifetime. According to the Centers for Disease Control and Prevention (CDC), even otherwise healthy people get sick enough to require hospitalization from influenza each year. Influenza The flu is an infection of the respiratory tract that is caused by the influenza virus. It is spread mainly through airborne transmission, when an infected person sneezes, coughs or speaks. A person can infect others one day before having flu symptoms and up to five days after becoming ill. Flu Symptoms Influenza is most often associated with the sudden onset of fever, headache, fatigue, muscle aches, congestion, cough and sore throat. Most people recover within a few days to less than two weeks. Occasionally, complications such as pneumonia, bronchitis or other infections can occur. Prevention The flu vaccine is your best chance of preventing the illness. Currently, the CDC recommends that anyone over 6 months of age receive an annual flu vaccine. In

addition, those at high risk for flu complications (young children, pregnant women, people with certain chronic conditions and those 65 years or older) are highly recommended to get the vaccine each year. Other prevention tips include:  Avoid close contact with people who are sick and stay away from others when you feel under the weather.  Cover your mouth and nose when coughing or sneezing.  Wash your hands often to protect against germs.

doctor can prescribe antiviral drugs to treat them. However, be sure to seek immediate medical attention if you display any of these warning signs:  Difficulty breathing  Pain or pressure in chest or abdomen  Sudden dizziness  Confusion  Severe or persistent vomiting  Flu-like symptoms that improve but then return with fever and worse cough

 Avoid touching your eyes, nose and mouth.  Get plenty of sleep, stay physically active, manage your stress and eat a nutritious diet to help your body fight off disease. If You Get Sick If you get the flu, stay home from work to avoid spreading the illness. The flu is generally manageable with rest and overthe-counter medicine. If your symptoms are severe, your

Did You Know...? The CDC’s website contains comprehensive information regarding the symptoms, spread, prevention and treatment of influenza – visit today at www.cdc.gov/flu.

This brochure is for informational purposes only and is not intended as medical advice. For further information, please consult a medical professional. © 2007, 2010, 2013 Zywave, Inc. All rights reserved.

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