You are on page 1of 9

MillarRich

Location

5022 OLD HYDES
FERRY PIKE
NASHVILLE, TN 37218
MILLARRICH
MILLARRICH
EVENTS
NURSES NOTES
LOWER YOUR
BLOOD PRESSURE
OLD SCHOOL FARM
FLT RECRUITMENT
DAY
COACHS CORNER
DONALD & ROBERT
MillarRich January 2014
Monthly Health Challenge

Lower Your Blood Pressure


Te problem of hypertension
Hypertension (high blood pressure) is becoming
more prevalent. One in 3 American adults (age 18
and older) has hypertension. In people 60 years of
age or older, the rate of high blood pressure is 60%.
Of those with known high blood pressure, only 31%
have their blood pressure under good control (blood
pressure less than 140/90). Tis trend is of major
concern because high blood pressure increases the
risk for heart attacks, heart failure, stroke, kidney
disease, and blindness.
How high is high?
Hypertension (high blood pressure) is defned as 140/90 or
higher. Based on ongoing research, blood pressure as low as
120/80 may in the long run still be too high! Starting with a
blood pressure of 115/75, cardiovascular disease risk doubles
with each increase of 20 systolic points (the number on the
top) and 10 diastolic points (the number on the bottom). For
example, risk would double when your blood pressure went to
135/85 and double again at 155/95.
Pressures from 120/80 to 139/89 indicate increased risk.
Someone with blood pressure in this range is said to be
pre-hypertensive. If you fall into the prehypertension range,
the probable frst step that your doctor will recommend is
changing your lifestyle behaviors.
CHALLENGE
If your blood
pressure is high,
lower it at least
5 points.
Blood Pressure
Category
Systolic mm Hg
(upper #)

Diastolic mm
Hg (lower #)
Normal less than 120 and less than 80
Prehypertension 120 139 or 80 89
High Blood Pressure
(Hypertension) Stage 1
140 159 or 90 99
High Blood Pressure
(Hypertension) Stage 2
160 or higher or 100 or higher
Hypertensive Crisis
(Emergency care
needed)
Higher than 180 or Higher than 110
American Heart Association. 2011.
Steps to a healthy blood pressure
Long-term studies have shown that there are things that
you can do to help prevent or lower high blood pressure.
Lifestyle changes are not always easy to make but they
can have a signifcant efect on reducing blood pressure.
Whether your blood pressure is healthy or high, these
lifestyle recommendations will help your overall health.
1. Body weight. One of the most important
things you can do to reduce your risk
for hypertension is to maintain a
health body weight or lose weight
if you are overweight. Ask your
doctor what a healthy weight
range is for you.
Assess your weight
at: www.nhlbi.nih.
gov/health/public/heart/
obesity/lose_wt/risk.
htm
An Independent Licensee oI the Blue Cross and Blue Shield Association.
MillarRich
Nurses
Notes
MillarRich January 2014
2. Salt intake. Salt is the major
source of sodium. Reducing
the amount of sodium
that you consume in
your diet can help to
prevent high blood
pressure especially for
those people who are salt-
sensitive meaning a little bit
of salt defnitely afects their blood
pressure. Limit your sodium
intake to 1,500 mg (1.5 g)
of sodium a day.
3. Physical activity. If you
arent physically active,
get out there and start
moving! Regular physical
activity is important for helping to prevent many
chronic diseases that can shorten your life span
such as high blood pressure, heart disease, cancer,
and diabetes. Aim for 30-60 minutes of moderate
activity on most, preferably all days of the week.
An example of moderate activity would be walking
at a pace of 3-4 mph. You might not be able to
meet those goals initially, but you can work up to
them! Its important to get started at whatever level
of physical activity you can do.
4. Alcohol. While many reports suggest the health
benefts of a glass of wine at night, you have to be
careful about the amount of alcohol you consume.
More than 1 drink (for women) or 2 (for men)
a day can actually increase your risk for various
diseases.
How much do
you know about
the salt content of food?
www.canr.uconn.edu/
nutsci/nutsci/outrch/pdf/
HowMuchSaltSugar.pdf
Learn about sodium in
food: www.ext.colostate.
edu/pubs/foodnut/09354.
html
Learn about
potassium in food:
www.ext.colostate.edu/
pubs/foodnut/09355.
html
Read about
the DASH diet:
www.nhlbi.nih.gov/
health/public/heart/
hbp/dash/new_dash.
pdf
5. Potassium. Getting enough
potassium in your diet is
important for maintaining a
healthy blood pressure. You
should get about 4,700 mg of
potassium a day to help prevent
hypertension.
6. Food. Choose fruits, vegetables, whole grains, nuts,
low-fat dairy products, and low-saturated fat foods.
Tis eating plan is called the DASH diet and is proven
efective in lowering blood pressure.
Aim for 8-10 servings of fruits and
vegetables daily.
7. Emotions. Anger and stress
can lead to high blood pressure.
Learn to manage, reduce, and
difuse your anger and stress.
8. Rest. Getting 7-8 hours of sleep daily
is a good health practice linked to a longer life. Its also
important to take frequent breaks, and fnd time to
relax and unwind. Relaxation and recreation are good
for your blood pressure and make life interesting and
more fun.
9. Smoking. Every time you inhale smoke from a cigarette,
your blood vessels constrict and your blood pressure
rises. Te only helpful approach is to avoid smoking and
smoke altogether.
10. Medications. Ask your doctor if the prescription or
over-the-counter medication you are taking may cause
a rise in your blood pressure. If it does, ask for an
alternative.
If the above lifestyle changes are not sufcient, your doctor
might prescribe medications to help.
Check your blood pressure regularly
High blood pressure is called the silent killer because it often gives
no warning signs or symptoms. Even if everyone seems healthy, be
sure you and your family have your blood pressure checked regularly.
A single high reading does not necessarily mean that you have high blood pressure. You need
to have your blood pressure checked on a regular basis using a reliable machine or by a health
professional. Machines used at the grocery store may be reliable, but they may also be totally
inaccurate. Ask your healthcare provider how often you should check your blood pressure.
Sources:
National Heart, Lung, and Blood Institute.
National Institutes of Health.
American Heart Association.
Journal of the American Medical Association (JAMA) 288(15):1882-1888.
JAMA 289(19):2560-2571.
JAMA 290(2):199-206.
DRIs for Water, Potassium, and Sodium, Food and Nutrition Board, Institute of Medicine (IOM)
Watchavideo
that explains
bloodpressure:
http://tinyurl.com/
ydkbqoa
MillarRich January 2014
Birthday Potluck Lunch at MillarRich#
Go ahead and mark you calendars for the next lunch: February 21st

Mani/Pedi Fun, Franklin #
Mid February
Alahe & LaVerne are planning a mani/pedi outing and want to invite anyone interested to
make a group appointment with them. RSVP and well get you in touch.

Sign-ups! Baseball League for Special Needs
http://www.murfreesborodiamondleague.org/
A baseball league geared specically for Special Needs -- everyone gets to bat and eld.
One of our homes is participating again this year and we invite any interested individuals
to check it out! Cost is $45, which includes hat, shirt, and trophy. The only additional
expense is the purchase of white pants and socks. Practices begin in March and games
are in April and May.

Annual MillarRich Easter Picnic!
Weds April 16th, 11am - 2pm

Community opportunities
Old School Farm will be kicking off their inaugural growing season will a fundraising event
on Sat. March 8th 7-10pm. Featuring live music, square dancing and a silent auction.
Entry fee is $10 and food will be available for purchase. Visit www.oldschoolfarm.org for
more info:)

Volunteer opportunities
Itching to discover some new outreach? Visit www.HON.org for a quick look at much
going on in the middle TN region.

Events
Email kellireeves@millarich.org
to put your meet-up on this Activities Bulletin
MillarRich January 2014
Old School
Farm

Nestled within the heart
of Bells Bend, ten
minutes outside of
Nashville, lies a new,
unique non-profit
dedicated to producing
quality farm-to-table food
while providing
employment for
individuals that have
intellectual disabilities.

Old School Farm was
founded in 2013 on the
belief that creating a
sustainable farm can
also produce sustainable
jobs for adults with
intellectual disabilities
while giving back to the
community at large.
It is our hope that Old
School Farm will
become a model site
where you will find
individuals of all abilities
working side by side.
Community Supported
Agriculture (CSA)

You can sign up to
receive a box of freshly
harvested produce
each week for 20
weeks. The CSA box
season will be the first
week of June through
mid-October, grown
right here at the Farm
by our team.

You can sign up for a
full share at $500 for
the season (20
Weeks). The amount
of produce ranges from
1/4 of a bushel to a 1/2
bushel or more!

A half share is also
available: $300 for 1/8
-1/4 of a bushel.

We will have on-farm
pick up
(9am-5pm)Tuesdays,
and at the West Nashville
farmers market on
Saturdays (9am-12pm).

Farm fresh eggs will be
available throughout the
season as an add-on to
your CSA box at a
discount.
Job Development
Through Partnerships

Old School Farm has
partnered with the
supported
employment
department at
MillarRich.

MillarRich specializes
in creating
independent lifestyles
for adults with
intellectual disabilities
throughout Middle
Tennessee.

Individuals who
choose to work on the
farm are supported
with a job coach who
teaches them the
skills they need to
become independent
in the job.
Ways You Can Help
- Volunteer on the farm
- Attend a fundraiser

- Tell a friend about us!
- Follow us on Facebook for all of the latest
happenings
oldschoolfarm.org
MillarRich January 2014
Sign up for a CSA box this season!

Hello there Old School Farm community. Were getting geared up for our first growing
season, and a huge part of this is our Community Supported Agriculture program. You can
sign up to receive a box of freshly harvested produce each week for 20 weeks, grown right
here at the Farm by our team. Youll pay $500 for the whole season, and well promise you
that your summer and fall will be bursting with color, flavor, and taste. In addition, your
investment provides jobs for individuals with disabilities as well as opportunities for them and
our community to volunteer, get outside, and learn about growing food.

The CSA box season will be the first week of June through mid-October. Well have on-farm
pick up hours Tuesdays, and at the West Nashville farmers market on Saturdays. You can sign
up for a full share (for ambitious cooks and veggie-lovers) at $500 for the season, or try a
half-share at $300. There will also be opportunity to buy fresh eggs each week from our lovely
hens, at a CSA-member discount!

To start out the season, youll find in your box a variety of salad greens, radishes, carrots,
beets, and broccoli. As the summer goes on youll see tomatoes, peppers, zucchini, basil,
beans, and fresh-cut flowers. By autumn, the potatoes, yams, winter squash, and fall greens
will be coming in. Weve got a varied and ambitious planting plan, so chances are if you have
a favorite vegetable, well have it. And who knows, you may acquire a new favorite vegetable
or two in the process!

If youre interested in taking part in our program and/or have any questions, email
info@oldschoolfarm.org by March 1st.
MillarRich January 2014
MillarRich January 2014
Work From Home With Adults With Special Needs
(Professional Salary) (Middle Tennessee)
Earn A Professional Salary Working From Home With Adults With Special Needs.

Attend Our Informational Presentation For More Details

(February 25th 6pm - 8pm, February 26th 11am - 1pm)

MillarRich is currently looking to ll a number of live-in care positions in the Middle
Tennessee area. This position will require a caregiver who is willing to open up their
home (or has the ability to relocate to a new home) and become the primary support for
1-2 individuals with Special Needs.

This position will result in a lifestyle similar to that of a foster family. The individual will
live in your home and you will provide care on a 24hr basis.

This position is considered an Independent Contractor position and compensation is
offered on a Tax-Free basis.

MillarRich will hold two informational seminars on February 25th (6pm - 8pm) and
February 26th (11am -1pm), followed by interviews for the open positions.

Please RSVP to barryoneill@millarrich.org to secure your place.

MillarRich LLC
5022 Old Hydes Ferry Pike
Nashville, TN 37218

www.millarrich.com
MillarRich January 2014
Coachs Corner

Donald and Robert tell us what they have been up to. Check out the video at this link

http://youtu.be/xSHOIOm3Nho
Supported Employment Update

!"#$$# &'()#$ - !oanna ls on board wlLh Mlllar8lch as our sLa phoLographer. !oanna's voc 8ehab
case wlll be closed successfully Lhls monLh maklng her our rsL cllenL Lo compleLe Lhe vocauonal
8ehablllLauon process successfully! Well done !o!
!"*) +,-*"$ - !osh has accepLed a posluon wlLh Cld School larm as an asslsLanL general farm worker.
!osh began on !anuary 6
Lh
, 2014 and has been worklng 10-12 hours per week aL Lhe farm. !osh has
been asslsung ln eld prep, consLrucuon of Lhe chlcken coop and creauon of slgnage. CreaL [ob !osh!
.,/#$0 12#('0 - 1lany has compleLed her assessmenL process aL Lhe ?MCA ln Murfreesboro asslsung
wlLh ?lay. 1lany's [ob coach Amanda has also llned up assessmenL slLes aL Lhe W" Salon ln
Woodbury and eL SmarL ln Murfreesboro. 1lany has been dolng a phenomenal [ob wlLh Lhe
assessmenLs so far and we look forward Lo placlng her ln a greaL [ob. LxcellenL Work 1lany!
34#$5 6'*27"4'8#$9 - lrank's rsL day of work as an employee aL Mlllar8lch was 1/29/14. lrank wlll
be asslsung our company wlLh shreddlng duues, as well as llghL [anlLorlal work. Welcome Lo Lhe Leam
lrank!
www.millarrich.com
MillarRich January 2014

You might also like