Spring 2018 Volume 17 Number 1

in this issue

Prevent Skin Cancer 2

Sleep Apnea Dangers 3

Spring Allergy Relief 4

3 Steps to Healthy Eating 6

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

A healthy lifestyle after age 50 can have many benefits, such as warding off high blood pressure, diabetes, and other health problems. These tips can help you pave the way for a fit future:

1SLEEP ENOUGH. Insomnia is the most common sleep problem in adults older than

50. Insomnia makes it difficult to fall asleep and stay asleep. Al-though medicines are not a cure

for insomnia, talk with your doctor about over-the-counter sleep aids or prescriptions that can help you develop a healthy sleep routine. Older adults should get seven to nine hours a night. If sleep is a problem for you, try to follow a regular sleep schedule and avoid napping in the late afternoon or evening.

2EXERCISE. Physical activity can lower your risk for heart disease, stroke, and diabetes,

and improve your brain’s health. Balance exercises are particularly important. They help you prevent

Stay F it After 50falls and injuries and live on your own longer. Experts recommend doing moderate aerobic activity for two hours and 30 minutes each week and balance activities three or more days a week. For balance, practice standing on one foot at a time, or stand up from a sitting position without using your hands.

3EAT WELL. Nutritious eating can also help you maintain a healthy weight and reduce

your risk for chronic diseases, such as heart disease and cancer. If you develop dental problems, try eating softer foods, such as soups, canned tuna, or cooked vegetables.

3 Ways to

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Skin cancer is the most common type of cancer in the U.S. Now that warm weather is near, try these tips to reduce your risk of skin cancer at any age:• During peak UV hours, 10 a.m. to 4 p.m., avoid direct sunlight. Find

shade or go inside.• Choose sunscreen with SPF 15 or higher. • Apply sunscreen 30 minutes before you go outside. Reapply every two

hours or after sweating excessively or swimming.• Use UV-blocking sunglasses, protective clothing, and a broad-brimmed

hat when you’re outside.

Although about a quarter of U.S. adults have arthritis, many aren’t taking advantage of ways to reduce pain and stay active, according to the Centers for Disease Control and Prevention. Try these simple ways to live well with arthritis:

Get moving. Physical activity helps reduce arthritis pain and improves mobility. Try an activity that is gentle on joints, such as walking, bike riding, swimming, or tai chi.

Sunglasses aren’t just a style statement. The right types also protect your vision. Sunglasses that block 100 percent of both UVA and UVB rays can delay the formation of cataracts, prevent damage to your retinas, and help avoid cancerous and noncancerous growths on the eye. Celebrate Women’s Eye Health Month in May with your favorite pair of shades!

If you are looking for a way to reduce your salt intake, try eating something spicy. A study in the journal Hypertension found that enjoying spicy food made people more sensitive to the taste of salt and reduced their sodium consumption.

Eat more fish. Omega-3 fatty acids can help combat joint pain and inflammation. Try grilled salmon or mackerel for a dose of these healthy fats.

Warm up. A warm bath, shower, or whirlpool can help relieve stiff joints.

Follow doctor’s orders. Take arthritis prescriptions exactly as directed.

Sleep on it. Balance your activity with plenty of rest. If your arthritis flares up, take time off to help get back to your active lifestyle safely.

Ease your aching joints

Prevent Skin Cancer at Any Age

Wear Shades to Protect Your Vision

Spicy Foods

Could Help You Reduce Your Salt Intake

© 2018 PuzzleJunction.comAnswers on page 7.

Word SearchDangers of Snoring and Sleep Apnea in Older Adults

Identifying SymptomsTo protect your brain and overall health, it’s important to learn the various symptoms of OSA. While the most common indicator is loud or abnormal snoring, other symptoms can include:• Dry mouth, sore throat, or headaches in the

morning after you wake up• Excessive tiredness during the day• Irritability• Depression• Gasping sounds after a pause in snoring

Living with OSATalk with your doctor about treatment options if you’re diagnosed with OSA. Your health care provider may suggest lifestyle changes or recommend mechanisms to help your airway stay open while you sleep. For example, a continuous positive airway pressure (CPAP) machine has a mouth/nose mask that blows air into your throat as you sleep.

If you think you or someone you live with may have OSA, schedule an appointment with your doctor. Managing your symptoms not only improves your quality of sleep but may also reduce your risk for Alzheimer’s disease and other chronic health problems.

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In cans & Jars

Did you know that how you sleep may indicate if you have an increased risk for Alzheimer’s disease? According to a new study published in the American Journal of Respiratory and Critical Care Medicine, older adults with obstructive sleep apnea (OSA) may be more likely to develop Alzheimer’s.

What Is OSA?A dangerous disorder, OSA is a mechanical problem that blocks air from entering your lungs while you sleep. This means you frequently stop breathing during the night. These pauses can happen as often as once or twice each minute and usually last for 10 seconds or more.

Left untreated, OSA may increase your risk for several health issues, including diabetes, heart attack, obesity, high blood pressure, and—as researchers recently discovered—Alzheimer’s disease. A diagnosis of OSA doesn’t mean that you’ll definitely develop these conditions.

Recognize Your RiskWhile OSA can happen to anyone at any age, there are certain factors that increase your risk:

Age: As you get older, you’re more likely to develop sleep apnea.

Race: Sleep apnea is most common among blacks, Hispanics, and Native Americans.

Genetics: Family history plays a part in sleep apnea, as this condition can be inherited.

Lifestyle: Drinking alcohol, smoking, and being overweight or obese can all contribute to the development of sleep apnea.

4 intouch Spring 2018

Take Control

If you sneeze so much that you’re considering buying stock in Kleenex, you may suffer from seasonal allergies. Also known as hay fever or allergic rhinitis, these occur when your immune system overreacts to a substance that is usually not harmful. As a result, your immune system releases a chemical called histamine, which triggers your allergy symptoms.

The substances that set off your allergies are called allergens. Some examples of common allergens include:• Pollen• Dust• Ragweed• Grass• Cigarette smoke• Dust mites• Pet hair or dander• Cockroaches• Mold• Fragrances

What Are Allergy Symptoms?Allergy symptoms that occur in the spring, summer, or fall are seasonal allergies. Perennial allergies are those that happen year-round. Some symptoms of allergic rhinitis include:• Sneezing• Runny or stuffy nose• Itchy nose, mouth, eyes,

throat, or skin• Congestion• Fatigue• Puffy, swollen, or watery eyes

How Are Allergies Diagnosed?If you think you may have allergies, make an appointment with an allergist. This is a doctor with special training in diagnosing specific allergens that may be triggering your symptoms. An allergist will perform allergy testing. One type of allergy testing is a skin or prick test. This involves putting very small amounts of particular allergens on your

of Y our

Allergies

Allergies

Springtime Allergies

skin. If you’re allergic to a certain substance, you’ll have a reaction, such as swelling or itching, on the spot where it was placed.

How Are Allergies Treated?Having allergies doesn’t mean you have to suffer. One of the most helpful things you can do is avoid allergens that make your symptoms flare. Here are some ways you can do that:• Stay inside when mold and

pollen counts are high.• Keep the windows closed in

your car and home. Use air conditioning instead.

• Regularly wash your bedding in hot water to get rid of dust mites.

• Remove wall-to-wall carpeting and use throw rugs you can wash instead.

• Don’t leave food or dirty dishes out, which can attract cockroaches.

• Fix household leaks to prevent mold.

If you can’t completely avoid the allergens you’re sensitive to, there are over-the-counter and prescription medicines, as well as treatments, that can reduce your symptoms. Talk with your doctor about which medicines might work best for you. Some examples include:• Antihistamines to block the

action of histamine to reduce

your symptoms• Decongestants to

reduce stuffiness and pressure due to swelling in your nasal cavity

• Saline nasal sprays to help with nasal dryness

Finally, your doctor may suggest a treatment called immunotherapy to help treat your allergies. With immunotherapy, you’re exposed to very small amounts of the substances you’re allergic to either through a shot or in a tablet placed under your tongue. With time, you become less sensitive to the allergen and your symptoms improve.

If you’re one of the millions of Americans who deal with hay fever each spring, you’re probably familiar with the sneezing, runny nose, scratchy throat, and other symptoms that pop up when plants are in bloom. Luckily, studies show that the following foods may help to ease pesky springtime allergy symptoms:

Healthy foodsto help with

Apples. Apples contain kellin, a compound that works to keep airways open. Kellin is also part of a powerful group of nutrients called flavonoids. These antioxidants prevent your body from pumping out histamines that cause those irritating allergy symptoms.

Broccoli. Broccoli contains an anti-inflammatory compound called sulforaphane. In a recent study, a sulforaphane-rich broccoli extract reduced allergic reactions to harmful air particles. The dose delivered to participants was about the same as you’d consume in 2 cups of broccoli.

Yogurt. Yogurt contains probiotics—healthy bacteria—which can alter the way your immune system responds to allergens. Studies show probiotics may also help to reduce your allergy symptoms.

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Fish, nuts, and olive oil. These three foods are staples of the Mediterranean diet—which also includes fruits, veggies, whole grains, and beans. When pregnant women followed this diet, their little ones were found to have fewer allergy and asthma symptoms years later. Another recent study found adults who followed this diet for 12 weeks had better control of their asthma symptoms. Experts suspect the vitamin C, vitamin D, and omega-3 fatty acids this diet contains fight inflammation and cell damage in the lungs.

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1 Focus on Fruits and Vegetables

According to the Centers for Disease Control and Prevention, only 12 percent of Americans eat the recommended 1.5 to 2.5 cups of fruits a day and only 9 percent get the recommended 2 to 3 cups of vegetables daily. One way to get with the program: Add fruits and vegetables to foods you already eat.• Top pizza with peppers,

zucchini, and mushrooms.• Stuff dark green lettuce,

onions, and tomatoes into sandwiches.

• Put bananas, apples, or berries on cereal or pancakes.

2 Make Half Your Grains Whole

Substitute whole grains for refined ones to get the daily 3 to 5 servings advised by U.S. dietary guidelines. Some ways to get started:• Spread low-fat cream cheese

on a whole wheat bagel.• Use a whole wheat pita for

lunch instead of white bread.• Snack on whole grain tortilla

chips with salsa.

3 Cut Back on Culprits

Saturated fat, trans fat, sugar, and salt can derail your diet. Choose fat-free or low-fat dairy products, reduced-sodium foods, and foods without or with fewer added sugars. Here are more tips:• If you eat beef, get a lean

cut—and eat less of it. You only need about 5 to 6.5 ounces of protein daily.

• Keep the chicken but lose the fat by trimming the skin. Choose broiled or grilled options.

• Love ice cream? Substitute low-fat or nonfat frozen yogurt or ice cream.

TAKE 3 STEPS Toward Healthy EatingWe know we should eat more of what’s good for us and less of what’s not. But most Americans get too many calories and not enough nutrition in their daily diet, health experts claim. Here’s a simple three-step plan to help.

1 tsp. extra virgin olive oil1 large shallot, minced

(about 1 cup)1 lb. fresh asparagus, woody ends

discarded and cut into ½-inch pieces (about 4 cups)

2 C fresh or frozen peas2 Tbsp. fresh parsley1 Tbsp. fresh chivesZest from 1 lemon (about 1 tbsp.)2 Tbsp. fresh lemon juice

(from about half a lemon)1½ tsp. honey1 tsp. sea salt

½ tsp. freshly ground black pepper4 servings whole wheat pasta (½ C cooked per serving) OR4 servings brown rice (½ C cooked per serving)¼ C reduced-fat feta cheese,

crumbled

Cook pasta or rice according to directions. Heat a large nonstick sauté pan over high heat for 1 minute. Reduce to medium, add olive oil, heat for one minute. Add minced shallots, sauté for two to four minutes until soft and just starting to brown. Add asparagus and peas. Sauté for six to eight minutes, stirring frequently until thoroughly cooked. Add parsley, chives, lemon zest, lemon juice, honey, sea salt, and black pepper. Stir frequently for 2 minutes until cooked. Toss with cooked pasta or rice, then top with feta cheese. Serve immediately. Serves four.

Spring Vegetable

Pasta or Rice

Tri-State AdministratorsHelene V. Ott

Local 27Alfred MuscellaBarbara FoltzBernice BrownCarol J. IrvinCarol A. LabuskiCarol R. McKeeDaniel De MaraDavid C. StannardDeneen R. ShadrickDiane QuigEdward T. KelleherElizabeth SennGilbert Applegate Jr.Indolfo SanchezJames EckenrodeJames Trainor Jr.John Jennings Jr.Joyce A. BookerJudith GondekKaren JohnstoneKathy D. ConwayKathy GreenbergLawrence MarshallLinda MaloneyMaria BruceMarilyn HefftonMarita BrownMark UnderwoodMichael DoughertyMichael ZakorchemnyMichael J. ZerokaPatricia StewartRalph PalagrutoSamuel W. DevonshireSara M. CurrieTheresa DavisThomas JoswickWyebert F. Knauer

Local 152Angela La FeraCarl BormanCarolyn H. MattisChristine J. CrawfordConnie DeannuntisDale Evans-BrowneDonna L. Tozer-RobsonJames MakerJeanette SelvyShellbi ButkiewiczSteven MitchellWayne R. DuganWilliam Rainey

Local 1360Agnes MyersAlbert BanksAlice TribbettAndrea JamesAntoinette AdamsBrenda J. BakerBryna O’NealCarol L. PilgerCarolyn SundburgCharles M. WalshChristina Morrissey- WilsoColette T. FiloonCynthia PippenDavid LavertyDeborah L. CheesemanDeborah PeirceDebra DhondtDenise LeithDennis J. RomanikDiane Bates-SaundersFrank BaneckerFrederick WesterkamGail KraussGary BraxtonGary StewartGayle CrawfordGlen Foster

Gloria SmickGregory NarcisiIsaac Vanculin Jr.Jeffrey R. Gelsinger Sr.Joan C. Meany-PearceJoann DephilippoJoanne PistekJohn NiblicJohn RobinsonJohn SugalskiJudith B. FaganKaren MillerKathleen DipperLawrence P. WirthLe Ann GramenziLinda SacchettiMargie McCoyMarie A. JastrzebskiMarilyn UrbanoMarjorie M. JonesMarsha B. BurchMary L. McGinnissMaryann OswaldMichael CarnovalePamela CrawfordPatricia A. AndersonPatricia CrocePete CifaloglioRichard BergstromRobert BarryRobin H. GrayRobin LancasterRon RalstonRonald BinzSusan CarterThomas DorshawVirginia ColvinWilliam ReadWolfgang M Sullivan

Local 1776Addison KingAlice EnglishAnita Bell

Anna KramarenkoAnthony AmmaturoAnthony C. GattiAnthony ColadonatoAnthony N. PiscitelliAvis StevensBrian D. FloodBridget StephensCarol BendinskyCatherine NeriCathie PowersCharles CourtneyCharles JasnoszCharles PetersenCharles PriestlyCheryl Ann LemmaChristina SpagnoliaChristopher CobbClaire LizonDanelle BittnerDaniel HigginsDarlene E. HagenbuchDarlene MurphyDavid GraverDeborah ClarkDeborah PaladinoDenise ChambersDiane W. MercantiDiane WilliamsDolores M. BarnesDonald DunnDoris GambardellaEllen E. DonnellyEllen McLaughlinEllen NeffFred E. HerschmanFrederic SundermeierGail SutcliffeGerald Haas IIGregory GibsonHarry F. HightJames BlaseJames BradyJames Haydt

James KnappJames McClayJane RichardsJeanette ClemensonJoann HosierJoanne SaftJohn CarrieriJohn GriffinJohn McCormickJohn ShieldsJohn WerkheiserJoseph CicalaJoseph GosserJosephine CiceroJoyce A. BallasyKaren SchafferKatherine A. KellerKathleen M. MartinKevin SheilsLawrence DonahueLinda A. DonnellyLinda McGinleyLinda M. StephanoLinda A. ViscoLisa D. HartranftLoretta M. HobbsMarie GoldenMary Ann D’AmicoMary L. GuldMaureen T. CurranMichael BoksanMichael DonnellyMichael L. StockerMichael F. WinstanleyMichele McDadeMonica KiddNarda J. BarnackPatricia HoltPatrick M. HackPhilip EckelRaymond A. SaglRichard FindleyRichard JenkinsRichard Nichols

Richard P. BastianRichard R. WhitingRickey RussellRobert CrawfordRobert CurcioRobert JesbergerRonald ApplegateRosanne M. RossSandra ZieglerSherry L. RodgersSteven MinardiSteven WerynskiSusan SisolakSusan SlickersSuzanne VillareSuzette Y. SwanTerry JonesTheresa HillardThomas KlakowiczThomas J. RogersTina VentrescaVincent GarofaloVirginia KrickWendy E. DowneyWilliam Granatt

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 of retirees. We congratulate them on their retirement!

Our Recent Retirees

Send Your Pictures! How are you enjoying your retirement? Spending time with family? Traveling? Email your best photo or photos to tsfund@ufcwtristate pensionfund.org or mail to Tri-State Pension Fund3031 B Walton RoadPlymouth Meeting, PA 19462and watch for it in an upcoming issue.

PRSRT STD U.S. POSTAGE

PAID PERMIT #882

LONG PRAIRIE MN© 2018 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 1776Tim Terifay, UFCW Local 1360

Employer TrusteesStephen E. Moyer, Acme Markets, Inc.Sloan S. Nichols, PHR, Acme Markets, Inc.Joan Williams, 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 27 Towson Office 410-337-2700Selbyville Office 302-934-5389Local 1360 Clayton Rager 856-769-0089Local 1776 Earl 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

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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

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Answers to the puzzle on page 3.

© 2018 PuzzleJunction.com