BCIU Wellness Initiative
October 2009
S I M P LY S A L M O N P Ar e a t m e n t
S TA
ng Post-T
Healthy Eati
Mission Statement of the IU Wellness Initiative
The BCIU #22 encourages and supports personnel and their families to
strengthen their health and well being through educational opportunities
and wellness activities.
DISEASE INFORM ATI O N
EARLY DETECT ION
ne of the earliest signs of breast
O cancer can be an abnormality
that shows up on a
mammogram before it can be felt. The
most common signs of breast cancer are
a lump in the breast; abnormal
thickening of the breast; or a change in
the shape or color of the breast. Finding
a lump or change in your breast does not
necessarily mean you have breast cancer.
Additional changes that may also be signs
of breast cancer include:
* Any new, hard lump or thickening in
any part of the breast
C o p r r i g h tl T h r o u g h C a n c e r
Clegg
of Holly
Breast
Cancer
Breast Cancer
l
Awareness Month
Eating We
While October is recognized as
National Breast Cancer Awareness
Month, the www.NBCAM.org Web site
is a year-round resource for breast
cancer patients, survivors, caregivers,
and the general public. We encourage
you to visit our site in October and
regularly throughout the year as we
add updated breast cancer information
and resources.
Domestic
Violence
Domestic
Violence Awareness
The work of the DVAP strives to
* Change in breast size or shape
* Dimpling or puckering of the skin
creatively bring to life its statement of
purpose: The Domestic Violence
Awareness Project (DVAP) supports
the rights of all women and girls to live
* Swelling, redness or warmth that does
in peace and dignity. Violence and all
not go away
other forms of oppression against all
* Pain in one spot that does not vary with communities of women and their
your monthly cycle children must be eliminated. To
change belief systems and practices
* Pulling in of the nipple that support violence against all
women, the DVAP recognizes and
* Nipple discharge that starts suddenly
promotes the participation of the
and appears only in one breast
entire community in building social
* An itchy, sore or scaling area on one intolerance towards domestic
nipple violence.
Courtesy of http://www.nbcam.org
 D om es ti c V io le n c e Sa f e t y T ip s

I f you are in immediate danger...

• Call 911
• Call your local hotline
• Call a national hotline:
o U.S. National Domestic Violence Hotline at
1-800-799-7233 (SAFE) or TTY at 1-800-787-3224
o U.S. National Sexual Assault Hotline at
1-800-656-4673 automatically connects you to a
local U.S. rape crisis program
o U.S. National Teen Dating Violence Helpline at
1-866-331-9474
• If you think your activities are being monitored, they
probably are. Abusive people are often controlling and
want to know your every move. You don’t need to be a
computer programmer or have special skills to monitor
someone’s computer and Internet activities. Anyone can
do it and there are many ways to monitor with programs
like Spyware, keystroke loggers and hacking tools.
• It might be safer to use a computer in a public library, at
a community technology center (CTC) at a trusted
friends house, or an Internet Cafe. For the NRCDV’s
special collection of selected articles, fact sheets, papers,
reports and other materials regarding the use
oftechnology as it impacts and intersects with violence
against women and children, designed to assist advocates
interested in the safe use of technology, click here.
• Contact your local domestic violence program, shelter, or
rape crisis center to learn about free cell phone donation
programs.
• Be aware you may not be able to reach 911 using an
Internet phone or Internet-based phone service. So you
may need to be prepared to use another phone to call 911.
• Remember that corded phones are more private and less
able to be intercepted than cordless phones or analog cell
phones.
Information provided by DVAP at http://dvam.vawnet.org/tips.php

Simp ly S a lm on P a s t a - He al t hy Eat i ng Po s t T r e at me nt
INGREDIENTS 
Nutritional Information 1 (9‐ounce) package s
pinach tortellini
1 (12‐ounce) packag 2. Season salmon w
* Calories - 298 e bow tie pasta ith salt and pepper a
8 ounces salmon filet sugar. nd 
* Protein (g) - 18 s
Salt and pepper to t 3. In skillet coated w
* Carbohydrate (g) - 43 aste ith nonstick cookin
1/4 teaspoon sugar spray, cook salmon g 
* Fat (g) - 5 , skin side down, ove
* Calories from Fat (%) - 16 1 cup canned fat‐free chicken brot medium‐high heat.  r 
h Turn to other side a
* Saturated Fat (g) - 2 2/3 cup evaporated cook until done. Re nd  
 skim milk move skin, cut mea
* Dietary Fiber (g) - 2 1 cup sugar snap pea into chunks, and se t 
s t aside.
* Cholesterol (mg) - 60 1/2  cup chopped green  4. In same skillet, a
onions dd chicken broth an
* Sodium (mg) - 269 (scallions) evaporated milk. Brin d 
* Diabetic Exchanges: g to boil, reduce hea
1 teaspoon dried dill w and simmer until liq t, 
1 lean meat, 3 starch eed leaves uid reduces, about 7 
1/3 cup grated Parm minutes.
esan cheese
5. Add peas and gree
Good source of omegas, 1.In large pot boilin n onions, cooking 
iron, calcium and g water, add tortelli several minutes or u
and cook for about 1 ni  ntil peas are crisp 
vitamin C. 0 minutes. To same  tender.
pot, add the bow tie
 pasta and continue 6. Add cooked pasta
cooking until pasta   , dill, and cheese, 
 is done. Drain and s tossing carefully. C
aside. et  arefully toss in salm
on.
Co py rig ht
H ol l y Cl eg g

Members of the Sue Glenn - Chairperson Michele Flower

Beth Bittenmaster Wendy Macauley
BCIU Wellness Initiative Allison Byruch - Editor Debbie Mack
Contact us at wellness@bucksiu.org Emily Kehr Sharon Schanbacker