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Teaching. Learning. Serving.

Back2School 2014

What’s Inside LIFE

Healthy You!

Wellness Coaching

CULTURE

Staff Boot Camp

Children’s Consignment Sale, 9/13

Student Open Swim Event, 9/13

Henry J. Bernat Field Dedication, 9/19

Pretty in Pink Event, 10/11

Run 101, 10/19

Ed Foundation Community Event, 11/15

OFFERS/EVENTS

Local runs

Brought to you by

August 2014

Need to Cheer Up? Spend Time Outside

What the World EatsEating Healthy On the GoPicture This: Your Mental Self-Portrait

THIS EDITION FEATURES:

Boot Camp: 5 Reasons to Give It a Try

Looking for an exciting, effective fitness challenge? Boot camp workouts have been popping up all over the country. The name might make you nervous, but give it a try and you’ll find that most boot camp workouts are simple and friendly, and can be adjusted to your fitness level.

What to expect: Boot camp is a group exercise class held inside a gym or outdoors. A trainer will guide you through about a dozen different cardio and strength training exercises with the use of equipment like free weights and tension straps. After a minute or two of doing one exercise, the trainer will cue the participants to move on to the next one. You may cycle through about three full rotations, called circuits, within a 45-minute session.

What you will gain: Boot camp is a full-body workout. Done regularly (one to five times a week), you’ll notice changes in your fitness level quickly. In about a month, you can potentially reduce body fat and gain strength and endurance.

Remember safety: If you’re unaccustomed to exercise or have a medical condition or injury, talk to your health provider before trying any new fitness program. Be sure to let the trainer know about any injuries or limitations you have, and don’t forget your water bottle!

5 reasons to give boot camp a try:1. Personal training. A professional can help you reach your goals.

2. Motivation. You’ll get an extra push to go the extra mile.

3. Variety. Since the exercises may vary in each session, it’s always interesting.

4. Camaraderie. You can make friends with people who share your fitness goals.

5. Results. Done consistently, boot camp can help you get stronger and lose weight.

Boot Camp: 5 Reasons to Give It a Try

If there was one thing that you could do to boost your happiness, health, and creativity, would you do it? Of course you would! So make time to step outside and surround yourself in nature every day. Spending time in nature has a profound impact on your emotional well-being compared with being in man-made environments. Try these tips to fit the outdoors into your daily routine:

• At work, take your lunch outside. Choose a natural setting like a grassy courtyard, and get a dose of sun.

• Take a walk in a garden or plant your own, even if it’s just a few flowers in pots on the patio.

• Make it a point to escape the stresses of daily life with a hike in the woods or walk in the park on weekends.

Need to Cheer Up? Spend Time Outside

Try this Indian-inspired dish for a quick meal. Save the leftovers for an easy-to-pack lunch the next day!

1 cup yellow lentils 1 teaspoon salt

2 mangos, peeled and diced 1 tablespoon canola oil

4 cups water ½ teaspoon ground turmeric

1 medium onion, chopped ½ teaspoon cumin seeds

4 cloves garlic, minced ½ teaspoon ground coriander

½ cup chopped fresh cilantro ¼ teaspoon cayenne pepper

1 tablespoon fresh minced ginger

Instructions:

Rinse lentils in a colander until water runs clear. Add lentils, water, ½ the salt, and turmeric to a large saucepan and bring to a boil. Reduce to simmer and partially cover for 15 minutes.

In a separate nonstick pan, brown cumin seeds on medium heat for about 30 seconds. Add onion, and cook until softened. Next, add garlic, ginger, coriander, cayenne papper, and rest of salt. Cook, while stirring, for one minute.

Add the garlic mixture and the diced mangos into the saucepan with lentils. Simmer another 15 minutes, and stir in cilantro before serving.

Recipe of the Month: Indian Mango Dal

Sick of eating the same thing over and over to maintain a “healthy” diet? Why not take a culinary trip around the world with some tasty treats from countries with lower rates of chronic disease? International cuisine can give you new inspiration and flavors, and introduce you to different eating practices.

India’s obesity rates are below 5 percent. Indian cuisine features lots of appealing color and flavor with spices like turmeric, ginger, and red pepper. Aromatics such as onions and garlic in many dishes may lower risk of heart disease. Try tandoori-grilled meats and tomato-based curries for a flavor infusion.

The traditional Swedish diet features rye bread as a staple. Rye has tons of fiber and helps people feel full for longer. Try using rye instead of white or wheat.

Japan emphasizes small, colorful portions of seasonal vegetables and fish, with careful attention to the food’s appearance. Start meals with a broth-based soup, such as miso, and you’ll feel less hungry during the day.

Mediterranean cuisine features plant-based foods, healthy oils, whole grains, and lean proteins. Typically, meat is used sparingly and supports the rest of the meal.

What the World Eats

Picture This: Your Mental Self-Portrait

Do you have a healthy body image?1. When you look in the mirror, do

you feel happy about your body? Focus on health rather than weight.

2. Do you work out regularly? Exercise is known to boost body image.

3. Were you teased or bullied about your weight? Surround yourself with positive people who inspire and motivate you.

When you’re hungry — stomach-rumbling hungry — you’re especially vulnerable to quick and easy fast foods that are high in calories, fat, sugar, and salt. While many restaurants offer low-calorie options, the selection is often limited, and when you’re already ravenous, it’s hard to make the healthiest choice. But if you plan ahead, you can avoid this situation and the temptation that goes with it. Try these tips to keep hunger under control:

1. Always eat breakfast. Ever notice that when you have a good breakfast high in protein, like eggs, that you are satisfied much longer?

2. Plan ahead. Bring hearty, healthy snacks like cottage cheese and fruit with you so that you don’t wait too long to eat.

3. Choose restaurants carefully. If you do eat at a fast food restaurant, choose one that offers salads, soups, and vegetables.

4. Avoid high-fat items. Skip high-fat add-ons like salad dressing, bacon bits, and shredded cheese. Ask for an olive-oil based dressing.

5. Pick lean meats and don’t super-size it! Choose sandwich options that are junior size or feature lean meats, such as grilled chicken. Pile on lettuce, tomato, and onion, but skip the mayo, cheese, or breading.

6. Go for healthy sides. Ask for a baked potato or salad instead of French fries.

Eating Healthy On the Go

It’s hard to avoid the constant media chatter about losing weight. With so much focus on body image, it can be easy to get caught up and start experiencing a lack of self-worth. There is a difference between aiming for a healthy weight and trying to fit a perfect ideal. Here are a few healthier ways to look at yourself and your body:

1. Appreciate all the things your body can do. Stand, walk, run, dance, pick up your child, and hug your loved ones.

2. Keep a list of things you like about yourself that are not related to your weight or what you look like.

3. Exercise for the joy of feeling your body move and grow stronger, not simply to lose weight.

4. Don’t let your weight or shape keep you from activities that you enjoy.

5. Focus on aspects of yourself that you feel great about.

Don’t view yourself, your life, or the things that happen to you based on your weight or size. Instead, focus your attention on who you are.

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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Decision-making is guided by emotions. For some people, worrying can improve performance. The real question is how much you should worry. A little bit of worry about an upcoming speech is likely to lead you to practice. The absence of worry, may lead to showing up unprepared.

However, excessive worrying puts your mind and body into overdrive. This can lead to high anxiety or even panic, which interferes with your ability to perform and can lead to unhealthy habits.

Try these tips to avoid toxic worry:

• Get the facts. Don’t worry about “what ifs.”

• Make a plan. Once you have the facts, make a plan to take action.

• Remember: it’s never as bad as you think. Anxiety is all about anticipation.

When to WorryANSWERS 1.) c. 2.) b. 3.) a.

1. Boot camp style workouts: a. are only for the military b. are only for people in top shape c. can be adjusted to fit most fitness levels

2. If you are hungry and fast food is the only option: a. get a salad, since there's no hidden fat to be concerned about b. avoid the high-fat salad items, such as dressing, bacon bits, and cheese c. supersize it so you get your money's worth

3. Which of the following is most likely to boost your feeling of happiness? a. Spending time outside b. Going to a mall c. Eating a donut

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

Wellness,

Nutrition, &

Education, LLC

Founded in 2010 Wellness, Nutrition, &

Education, LLC (WNE) develops & implements

programs for employers and individuals to

encourage 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 District

including voluntary one on one health coaching.

Employees will be able to schedule their own

appointments at times that are convenient for

their individual schedules.

Independence Blue Cross (Personal

Choice) covered members and dependents

receive 6 sessions per year covered 100% with

no co-pay. Hours will be flexible to work around

employees’ work schedules. Sessions are offered

at a group discounted rate for participants

without insurance coverage ($50.00 per

session).

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.)

Wellness Services at Owen J. Roberts School District

Individual Health & Wellness Coaching:

Health and Wellness coaching is the practice of health education and health promotion to enhance the wellness of clients by facilitating the attainment of their health and wellness goals.

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

The initial comprehensive session generally lasts 60 minutes, with follow-up sessions lasting between 30-60 minutes.

Individual health coaching for Owen J. Roberts School District is being offered at multiple sites including the Warwick Building, East Coventry Elementary, Middle School and High School.

WNE Health Coaches will address the following areas with employees:

1. Indentify Needs 2. Provide Education 3. Develop a Plan 4. Monitor Progress 5. Address Barriers 6. Provide Positive Support

WNE, LLC uses a web-based scheduling

tool accessible from the following link

to help coordinate individual sessions.

Web based sign up sheets by location: Owen J. Roberts High School (nurse’s office) http://slotted.co/1vlsoa3y East Coventry Elementary School (nurse’s office) http://slotted.co/15tkcrms Middle School (guidance suite) http://slotted.co/1p1szbae Warwick Building http://slotted.co/ewlpai0y ** 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 appointment:

Wellness, Nutrition, & Education, LLC

Phone: 610.644.5870

Fax: 610.647.3751

53 Darby Road

Paoli, PA 19301

nicole@workplacenutrition.net

Main Campus

Two Class Times

2:45 and 4:00 6 weeks Monday and Thursdays

Cost $80 includes 1 free session *

Starts September 18

September 18, 22, 25, 29

October 2, 6, 9, 16, 20, 23, 27, 30

The Owen J. Roberts Education Foundation Children’s Consignment Sale Saturday, September 13, 2014

8:00 am to 12:30 pm OJR Middle School gymnasium

More than 30 consigners of quality goods! Funds are di-rected back into OJR classrooms through the Education Foundation. Brand name quality clothing, books, toys and treasures, along

with gift-quality donated items—all priced to move quickly!

go to www.ojref.org for more details

ATTENTION ALL OJR STUDENTS

Come Swim! The pool is open! The water is great!

STUDENTS SWIM TO BEAT CANCER

Saturday, September 13

10:00—12:00

$5

*Donated to OJRHS Student Government Breast Cancer Fundraiser

benefiting Susan G. Komen

Thank you to our

Lifeguards who

have donated

their time and

talents for this

event.

Coordinate this recreational activity with the

Children’s Consignment Sale held the same morning.

All swimmers 12 years of age and under must be

accompanied (in the water if they are not water safe), by a parent/guardian.

*Locker rooms will be available for use.

Wildcat Stadium

September 19, 2014

Halftime

Please join colleagues and friends

OJR v. PV 7:00 p.m.

Shaping the Youth of OJR from 1955 - 1991

Mr. Bernat

retired in 1991

Helped shape

thousands of

minds through

lessons in

Biology

Touched lives of

over 1500

athletes

“Never lost sight

of his basic

mission—the

education of

young people”

Breast Cancer Fundraiser

Saturday October 11, 2014

- Mocktail Hour 5-6pm - Live Auction 6-7pm - Buffet Dinner 7-9pm - Live Music - Special Surprises

For Ticket Info, contact: Barb Green at bgreen@ojrsd.com or Natalie Smith at nsmith@ojrsd.com

NBC 10's Lu Ann Cahn will be the guest speaker

All proceeds will benefit the Susan G. Komen Foundation Sponsored by the OJRHS Student Government

Poster Designed by Zachary Foreman, Class of 2016.

Sunday, October 19, 2014

Registration—9:00-10:30

1 Mile Fun Run/Walk—10:00

5K Run & Walk—10:30

Register at: www.runccrs.com

Owen J. Roberts

RUN 101

5k Run/Walk

Proceeds from the event will support OJR Best Buddies

& OJR Education Foundation.

Owen J. Roberts High School Pottstown, PA

Live & Silent Auction of Fabulous Items plus a Light Buffet

November 15, 2014 • 6PM ~10PM

French Creek Golf ClubFor tickets & more information, visit our website: www.ojref.org

JOIN US FOR A FUN EVENING AS WE SPOTLIGHT OURCOMMUNITY’S EARLY SCHOOLHOUSES AND CELEBRATE OUR

CURRENT ACHIEVEMENTS IN THE OJR SCHOOL DISTRICT

Get Ready to Run for Your Watershed!

Presented by: Sponsored by:

5K Walk/Run, 10K Run & Kids’ Fun Run Saturday, Sept. 6, 2014

Race Day Registration 8:00 - 8:45am Kids’ Fun Run (12 & younger) 8:45am | 5K Walk/Run & 10K Run 9:00am

Rain or Shine

T-shirts to first 100 pre-registrants; Awards for Top Male/Female in 5K/10K Runs, top 3 runners in age categories, all Fun Run participants

The Run for Green Valleys benefits programs in water quality monitoring, watershed restoration, and environmental education & outreach.

See brochure for registration details or register online at www.RunReg.com/run-for-green-valleys!