Summer 2017 Volume 16 Number 2

in this issue

Motivation to Exercise 3

Severe Arthritis Pain 5

Retiree Spotlight 7

The new woman in your book club has two sons and loves mysteries. But for the life of you, you can’t remember her name. “Oh, no,” you think. “This is how it starts. Alzheimer’s.”

Not so fast. Mild forgetfulness can happen at any age and is more common as our brains get older. Here are a few memory hiccups that by themselves probably aren’t a big deal:

1 Spacing on a name. Sometimes when you try to recall a detail (her name’s

Mary!), your thoughts get stuck on a similar detail (her name’s Carrie!).

2 Losing your phone. Memory is closely linked to attention. So unless you tell

yourself, “I am setting my phone on the counter,” you probably won’t remember doing so later.

3 Taking longer to learn. Your ability to learn stays the same as you age and may even improve in areas like vocabu-

lary. However, you’ll likely need more time to commit new info to memory.

5 Memory Glitches that Are (Probably) Perfectly Normal

intouchUnited Food and Commercial Workers Union and Participating Food Industry Employers Tri-State Pension Fund

If you’re still worried about your memory, talk with your doctor about it.

4 Feeling confused after an upsetting experience. Strong emotions like anxiety

and depression can impact attention and memory. You’ll usually feel sharper when your feelings calm down.

5 Forgetting high school French. Healthy brains constantly “prune”

unused memories—which may actually make room for more useful ones.

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with Your Health: intouchNews & Quick Tips for Better Health

Protein helps you build and maintain muscle, making it an important part of your diet. But you should try to get your daily requirement of protein from sources other than the usual burger or chicken breast. Mix things up by making seafood your main source of protein at least twice a week. Beans, peas, nuts, seeds, and soy are other foods that are good sources of protein. As with all aspects of your diet, variety is the key.

Oriental Greens¼ cup fresh green beans ¼ cup snow peas 1 cup cauliflower florets 1 cup sliced water chestnuts, drained 2 large radishes, thinly sliced 2 summer onions (also called scallions), thinly sliced ¼ cup red onion, slivered 1 teaspoon powdered ginger ¼ cup seasoned rice wine vinegar

Remove strings and ends from green beans and snow peas. Combine with cauliflower florets broken into small pieces. Add water chestnuts, radish slices, and onions. Mix powdered ginger with seasoned rice wine vinegar and pour over vegetables. Mix well. Cover and refrigerate for two hours or more. Stir occasionally and just before serving.

Makes four servings. Each serving contains about 30 calories, 1 gram protein, no fat or cholesterol, 6 grams carbohydrate, 3 grams fiber, and 12 milligrams sodium.

Protect Your Eyes from the SunYou may slather on sunscreen or wear clothing to cover exposed skin, but what do you do to protect your eyes from the sun? Exposure to ultraviolet radiation from the sun’s rays can increase your risk of developing cataracts or macular degeneration. The American Optometric Association recommends wearing sunglasses that block at least 99 percent of UVA and UVB radiation and at least 75 percent of visible light. Wearing a wide-brimmed hat can do double duty by shading your eyes and keeping your face, neck, and scalp protected.

For answers, see page 7.

Try This! Crossword puzzle

Ways to Motivate Yourself to ExerciseYou know that exercise is important, but there are plenty of times you may not feel up to it. Here are eight ways to stay motivated to stick with your exer-cise program. You’ll be glad you did!

1Choose activities you enjoy. Hate running? Don’t do it! Maybe you

prefer walking around your neighbor-hood in the evening or taking an exercise class at the gym after work. If you enjoy the activity, you’re more likely to stick with it.

2Get others to join you. Whether it’s a family member, friend, or coworker,

you can encourage each other to get out there and exercise even on days when you don’t feel like it.

3 Do 10 minutes at a time. If fitting 30 minutes of exercise into your day

feels too daunting, aim for two or three 10- to 15-minute bouts of activity.

4 Plug it into your calendar. Sched-ule exercise sessions just like you

would any other important event in your week.

5Focus on how you’ll feel afterward. Think about how much better you’ll

feel, how much more energy you’ll have, and how glad you’ll be that you did it.

6Set goals. Do you want to lose weight? Run your first 5K? Get clear

about your goal and create a plan for achieving it. Thinking about your goal can encourage you to exercise even when the couch is calling your name.

7Track your progress. Once you identify your goals, keep track

of your achievements along the way. Seeing your progress can inspire you to keep going.

8Celebrate your success. Plan a reward for achieving

milestones in your fitness journey. Choose nonfood- related prizes, such as a new item of clothing, a pedicure, a night out with friends, or concert tickets.

Summer 2017 intouch 3

Krames StayWell 4/17 Bethany PuzzleJunction.com

Copyright ©2017 PuzzleJunction.com

Across2 If 30 minutes of exercise is too long, try a ___ time (7)3 Try exercising on ___ when you don't feel like doing it (4)6 Regular exercise will provide you with more ___ (6)8 Create a ___ for achieving success (4)9 Stay ___ by getting a friend to join you (9)11 We all know that ___ is important for good health (8)14 Setting ___ can encourage you to exercise (5)15 Track your ___ for inspiration to continue (8)

Down1 Exercise is a great way to lose ___ (6)4 ___ exercise sessions to make sure you don't miss any (8)5 Hate running? Try ___ around the neighborhood (7)7 Choose exercise ___ you enjoy (10)10 It makes it easier to stay on track when you get ___ to join you (6)12 ___ yourself for achieving milestones (6)13 ___ on how you'll feel after exercising (5)

Krames StayWell 4/17 Bethany PuzzleJunction.com

Copyright ©2017 PuzzleJunction.com

Across2 If 30 minutes of exercise is too long, try a ___ time (7)3 Try exercising on ___ when you don't feel like doing it (4)6 Regular exercise will provide you with more ___ (6)8 Create a ___ for achieving success (4)9 Stay ___ by getting a friend to join you (9)11 We all know that ___ is important for good health (8)14 Setting ___ can encourage you to exercise (5)15 Track your ___ for inspiration to continue (8)

Down1 Exercise is a great way to lose ___ (6)4 ___ exercise sessions to make sure you don't miss any (8)5 Hate running? Try ___ around the neighborhood (7)7 Choose exercise ___ you enjoy (10)10 It makes it easier to stay on track when you get ___ to join you (6)12 ___ yourself for achieving milestones (6)13 ___ on how you'll feel after exercising (5)

4 intouch Summer 2017

Awkward Health Problems You Should Tell Your Doctor About

Sensitive health problems, from vaginal complaints to hemorrhoids, may fall into this category.

If you feel a bit shy about bringing up these subjects with your doctor, that’s OK. But do so anyway. Remember that talking about such things is all in a day’s work for your doctor.

Often, your symptoms may be caused by a condition that could benefit from treatment. Here are four common health issues you should discuss with your doctor (even if you’d rather not).

Vaginal DischargeIt’s normal to have some clear to white vaginal discharge. But let your doctor know if you notice a change in the color, amount, or consistency.

One possible cause is a yeast infection, which may lead to a cottage cheese–like discharge, along with genital itching and burn-ing. Nearly three-fourths of all women will have a yeast infection at

some point. If that’s the source of your problem, it can be treated with antifungal medication.

Other genital infections can lead to similar symptoms, however. The only way to know for sure what you’re

dealing with is to see your doctor.

Genital OdorA certain amount of vaginal odor is to be expected.

But tell your doctor if you notice an odor that’s strong or different from usual. You could have an

infection, and trying to cover up the smell by douching may only make things worse.

Bacterial vaginosis (BV) is the most com-mon vaginal infection in women younger than 45. It may cause a “fishy” odor, along with increased vaginal discharge and a burning sensation when urinating.

Several other infections can resemble BV, so don’t try to self-diagnose. If it turns

out that you have BV, your doctor can prescribe an antibiotic.

Some things are just easier to talk about with your sister or closest girlfriend.

Summer 2017 intouch 5

Painful UrinationAnother possible cause of pain or stinging during urination is a urinary tract infection (UTI). If you have a UTI, you may feel a strong, frequent urge to urinate or pressure in your lower belly. Your urine may smell bad or look milky, cloudy, or blood-tinged.

If you see blood in your urine, tell your doctor immediately. Although it may just be due to a UTI, it could have other, more serious causes.

A UTI can be treated with antibiotics. Getting treatment is important because an untreated infection may spread to, and damage, your kidneys.

HemorrhoidsHemorrhoids—swollen veins in the anus or lower rectum area—are com-mon in pregnant women. If you have hemorrhoids, you may see bright red blood in your stool or on toilet paper after a bowel movement. You may also feel anal itching or discomfort, and sometimes the vein may even bulge out.

Get your symptoms evaluated by a doctor. Other conditions, including cancer, can also cause blood in your stool.

Hemorrhoids can often be relieved by simple lifestyle measures, such as eating more fiber. But if that isn’t enough, your doctor may perform a procedure to shrink the swollen tissue.

Severe Arthritis Pain on the Rise, CDC ReportsThe number of people with severe arthritis-related joint pain has increased significantly over the past decades. Today more than one-quarter of Americans with arthritis say they live with severe joint pain, according to a survey by researchers at the Centers for Disease Control and Prevention (CDC).

The survey asked 37,000 people a variety of health questions. People with arthritis rated their pain on a scale of zero to 10 (10 being the worst). A rating of seven or more was defined as severe pain.

In 2002, 10.5 million people lived with severe arthritis-related joint pain. By 2014, that number increased to 14.6 million, the survey found.

The data was published in Morbidity and Mortality Weekly Report.

Arthritis Becomes More CommonBy 2040, more than 78 million Americans will suffer from arthritis, experts estimate. The pain from arthritis can limit a person’s ability to do daily activities. In fact, arthritis is the number one cause of disability in the U.S.

Severe arthritis-related joint pain is most common among people ages 45 to 64. Women are also more likely to suffer from severe arthritis pain.

Exercise Offers ReliefThe good news is that joint discomfort doesn’t mean you can’t be active. Physical activity can actually ease joint pain. Try low-impact activities such as walking or riding a bike. Aim for about 30 minutes of activity five days per week.

Talk with your doctor about other pain-relief options.

For more tips on easing joint pain, visit www.cdc.gov/features/ arthritis-quality-life.

6 intouch Summer 2017

Our Recent Retirees

What you eat has a big impact on type 2 diabetes. Making smart choices about carbohydrates (“carbs”) helps control your blood sugar levels. Limiting calories helps manage your weight. And choosing nutrient-rich foods boosts your overall health.

The six foods below offer these benefits in abundance. By including sensible portions of these foods in your eating plan, you’ll be doing your health good. Plus, you’ll be keeping your taste buds happy and your appetite satisfied.

Dark leafy greens

Spinach, kale, and collards are very low in carbs and calories. You can eat as much as you want, guilt-free. Plus, they’re packed with vitamins, minerals, and antioxidants.

Sweet potatoes

Like other starchy veggies, sweet potatoes contain carbs, so pay attention to how much you eat. Compared with regular potatoes, however, they have a lower glycemic index (GI)—an indication that they raise blood sugar less.

Beans

Dried beans—such as kidney, black, and pinto beans—are another starchy veggie with a low GI. They’re also a great source of fiber and protein. Compared with fatty cuts of meat, beans fill you up with fewer calories and no saturated fat.

Foods that HelpControl Blood Sugar

Berries

Strawberries, blueberries, blackberries—all are rich in vitamins, antioxidants, and fiber. Like other fruits, berries contain carbs. But they’re a much healthier way to satisfy a sweet tooth than candy or donuts.

Whole wheat bread

All grains contain carbs. Compared with white bread, however, whole wheat bread has a lower GI—and stone-ground whole wheat bread has a GI that’s lower still. Because whole grains are rich in fiber, whole wheat bread also leaves you feeling fuller with fewer calories than white bread.

Low-fat milk

Milk combines its carbs with high-quality protein, calcium, and vitamin D. Replacing whole milk with 1 percent low-fat milk cuts 70 calories and 4 grams of saturated fat per serving.

Listed below are recent retirees of the UFCW Tri-State Pension Fund. We thought you would like to know which of your former coworkers have now joined the ranks as retirees. We congratulate them on their retirement!

Local 27Alice L. HarrisonAngela ClarkAnita GreenfieldAnn Marie CassidyAnna M. BobstBarbara ConleyBonnie KingCeleste AxonCharles T. TirneyDavid MirabellaDavid MoodyDianne MajeskiDominick AviolaElizabeth RoethlisbergerGloria MondezelewskiGrace LucianiHenry Witt Jr.James FarmerJane M. Stuller SimpsonJanet DunkleJohn E. BrownJoseph CoonsJosephine MorganKaren NonnenmacherKathleen BarrettKathleen D’AlterioKathleen DermondLinda CekineMary HaverdinkMichael SimioneMildred MouratidisNancy SkinnerPatricia DonatoPaulaJane PorterPhilip LunettaRaymond E. BauerRaymond M. JonesRobert BeckSalina A. BairSusan E. MurphyTheresa DeakinsVicente ColetoWilliam Chambers

Local 152Barbara CoaryCarol L. BradleyCatherine PalmerConnie R. KennedyGeraldine M. FidlerLenora L. SextonLynn S. BringhurstMichael MurphyRonald BrooksRonald CappettaThomas PalmerWilliam Faust

Bernard CobbEdward KramerJohn SmithLeonard BonittLinda BeckLinda SmithMary NardoRichard Gorgo

Local 1360Ana GarrisAnita A. CristescuAnne Marie RidelAnthony MonteArthur Davis Jr.Beverly McDonaldCarol R. MihalowCarolyn BushCeleste MaurielloChristopher NicholsDavid TrasattiDeborah KifferDenise GageDiane AnselmiDianne SkeleDonna DobsonDonna PallanteDonna M. SawyerEdward Slavin Jr.Eileen R. LukaitisFrancis J. McSherry Jr.Gary WelshGeneva OutingGerald J. SchlechterGwendolyn R. FulwoodHector ArroyoHoward E. ZimmermanJames FlaggJane BuntingJane MiduskiJean MorroneJohn H. ArcherJohn McDermottJohn SpinaJoseph RonkettyJoseph Warrick Jr.Judith ShipleyKaren R. FleishmanKathleen MurphyKenneth R. BlakesleeKim HiesterLydia MallonLynn Marie RichardsonMarge May WilkesMaria FarrellMary VogelMaryann DiciccoMichael Gavio

Michael SheppardNancy AdamsNancy RonaynePatricia MollPaul WertRaymond G. ReissRena H. McCaffreyRichard BrownRobert C. MorelliRobert MasucciRobert WagnerSadeta SelimovicSharon A. McCartSharon GottoviSusan ViggianoThomas KurpickiThomas L. ParksThomas SaboThomas SchnetzlerVirginia BrancatoVirginia CaporussoWilliam Barr

Local 1776Arthur C. LongAlfred W. MothesAnn L. SpaederArlene SchalckBarbara ColburnBarbara M. KellyBonnie SmithBonnie YardBrenda GyecsekCamille LavelleCarol DeusebioCarolyn A. McMillanClark SchlitteConnie J. KennedyConstance CanonacoConstance M. MooreCurtis LadleyDaniel HoodDeborah B. JohnsonDenis McCrossanDennis MurrayDennis WhalenDominic McNameeEdward Heffron IIIEllen DasheElpida RiosEugene McGovernFrank J. MurphyFreddie L. Hall Jr.Gregory BachmanHoward SchreckJacqueline M. JohnsonJames DavisJames J. Ogden

Jane ToneyJohn Buckalew IIIJohn Vilcheck Jr.Joseph OlenskiJoseph RomanJuawna EvermonJudith A. HorvathKathleen FoleyKenneth A. BorahKenneth W. FintonLarry CrumLewis KrzyzanowskiMargaret CurryMarlene MalandrinoMary BunnMary MeschlerMichael CarliMichael DambraMichael MakaraMichele LegrandeMichelle M. MarconiNancy AlesiNancy D. DiclementeNicholas J. GiordanoPatricia RosinskiPatrick ParvelPeter J. WannerPhilip G. McAllisterRaymond WhittemoreRaymond WorthingtonRichard BullRichard DiMarcoRichard WhiteRobert MichelRobert ShallRonald BrensingerRussell BillmanSandra N. WattsSha KenyattaSherry GoodmanStanley CiostekStephanie M. HendrieStephen HyduckStephen MumfordStephen RevakSue E. BlackSusan BrandaTerri RaffaeleTerrie MilesThomas CaseyTimothy ZearfausToni M. GinyardVanessa CarterWallace KempczynskiWilliam Yacovella

Our Recent Retirees

Answers to the puzzle on page 3.

Spotlight

Grace Luciani—everyone calls her Gracie. Gracie’s first day at Acme Markets was on November 17, 1952, at the Mer-chandise Mart in Wilmington, Delaware. In the 10 years she was at the Merchan-dise Mart, there were two Acme stores in the same shopping center. Gracie worked at both until she transferred to Acme 7813 on Foulk and Naamans Road, Wilmington, Delaware, in 1962. She will have 55 years of service at 7813 in November of this year, for an astounding total of 65 years with Acme.

Gracie says she has enjoyed it all, had good bosses and made plenty of great friends—associates and customers alike. She says she still loves to come to work every day and hasn’t decided to retire quite yet. Gracie has always been a great UFCW supporter, and still is to this day. Gracie says she is very happy to be a union member.

In her free time, Gracie and her husband like to travel. They especially love New York City where they take in Broadway shows.

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LONG PRAIRIE MN© 2017. Articles in this newsletter are written by professional journalists or physicians who strive to present reliable, up-to-date information. But no publication can replace the care and advice of medical professionals, and readers are cautioned to seek such help for personal problems. All images are used for illustrative purposes only. Developed by StayWell. (5528M)

The InTouch With Our Retirees newsletter is made available to you by:

Board of TrusteesWendell W. Young IV, UFCW Local 1776, ChairmanDan Dosenbach, Acme Markets, Inc., Secretary

Union TrusteesKevin Drew, UFCW Local 1776Michelle Eubank, UFCW Local 27 Sam Ferraino, UFCW Local 1360Don McGrogan, UFCW Local 1776Michael McWilliams, UFCW Local 152Tim Terifay, UFCW Local 1360

Employer TrusteesStephen E. Moyer, Acme Markets, Inc.Sloan S. Nichols, PHR, Acme Markets, Inc.Stacy Slate, Acme Markets, Inc.

Contract AdministratorRegina C. Reardon

Joining your local union’s Retirees’ Club is a great way to keep in touch with the people you’ve worked with over the years. In addition to monthly meetings, club members partic ipate in various social events and trips. Here is a list of the contact persons and phone numbers for the various Retirees’ Clubs:

Local 27Jerry Richardson 800-338-8329, ext. 213

Local 1360Clayton Rager 856-769-0089

Local 1776Earl Helfand 610-828-4866

Retirees’ Clubs

Keep intouchWe want to stay in touch with you! If you get a new address or phone number, the Pension Fund office needs to be informed in writing so your records stay current and you continue to receive vital pension information. Here’s how to reach us.

By mail or in person: Tri-State Pension Fund3031 B Walton RoadPlymouth Meeting, PA 19462

By phone: 610-941-4282 or 866-928-8329

By fax: 610-941-9347

intouch

By email: tsfund@ufcwtristatepensionfund.org

Visit our website: www.ufcwtristatepensionfund.org

United Food and Commercial Workers Union and Participating Food Industry Employers Tri-State Pension Fund3031 B Walton RoadPlymouth Meeting, PA 19462

With Our Retirees

Look Inside This Issue …

Oriental Greens Recipe

Awkward Health Problems

You Should Tell

Your Doctor About

Foods that Help

Control Blood Sugar

Send Your Pictures!

How are you enjoying your retirement?

Spending time with family? Traveling?

We want to see what you are up to!

Email your best photo or photos to

tsfund@ufcwtristatepensionfund.org

or mail to Tri-State Pension Fund

3031 B Walton Road

Plymouth Meeting, PA 19462

and watch for it in an upcoming issue.