This newsletter provides information and resources to support caregivers' self-care, including tips on getting enough sleep, eating healthy, taking breaks, and connecting with others. Upcoming events organized by EFMP are announced, such as playgroups, social groups, and sensory-friendly movies. The Semper Fit program is highlighted for its exercise classes and health services. Feedback is requested from readers on content for future issues.

1. MCAS Cherry Point
EFMP Connections
Self Care for Family Caregivers
JoAnne Bielecki, EFMP Training, Education & Outreach
The role of caregiver is very important and can be extremely re- Get connected. A social support group can be a great source
warding but taking care of others can also be demanding. The job for encouragement and advice from others in similar situations. It
is unique in that it has no distinct beginning or end each day. As a can also be a good place to make new friends. EFMP offers 2
caregiver, you may juggle multiple roles, both within and outside social coffee groups: one for family members of EFMs and one for
your family. You may be so focused on your loved one that you adult members of the EFMP.
may be neglecting your own health and well-being. Although
Take breaks from caregiving. Remember your hobbies, con-
meeting your loved one’s needs is a central part of your life, your
nect with friends, and take breaks, however brief. You will be
needs are equally important. After all, if you are not well, the
better able to care for others if you make time for small pleas-
quality of the care you provide to others in your life will surely
ures. The EFMP Respite Care Program provides temporary rest
decline. Here are some suggestions on how to stay healthy for
periods for family members responsible for the regular care of
yourself and those you care for:
persons with disabilities. The EFMP Respite Care Program pro-
Get enough sleep and eat a balanced diet. Your body vides up to forty hours of respite care monthly for EFMP enrolled
needs rest and proper fuel to face everyday challenges. Try for at families.
least 7 hours of sleep every night and take time to sit down and For more information, please contact the Exceptional Family
eat nutritious meals (i.e., five servings of fruits and vegetables). Member Program at 252-466-3305.
See your doctor. You may be taking your loved one to fre-
quent medical appointments but be sure to get your regular
check-ups, too. Get the recommended immunizations and
screenings (i.e., blood pressure, cholesterol, cancer screening,
etc).
Set reasonable goals for yourself and don’t be afraid to
say “no”. No one is a “perfect” caregiver so do not get dis-
couraged or feel guilty if you have a difficult day. You are doing
the best you can at any given time. And you don’t have to feel
guilty about asking for help or having to tell someone “no”.

2. Fall Into Fitness
It’s September… children have returned to school, extracurricular activities are beginning, and the weather is finally
cooling down. Although swimsuit season has passed and it’s a little early to make a New Year resolution, Fall is the
perfect time to begin a new wellness routine! Why? Well, if you develop positive strategies now, you are giving
yourself enough time to create good habits before the holidays and you may be less likely to give in to temptation
later. Let’s face it, promises made while drinking New Year’s Eve cocktails are often the first to be broken. But how
can you get fit this fall? Here are some useful tips…
1. Choose outdoor activities first. The weather is improving so take advantage of pleasant temperatures
before winter forces you to stay indoors. Walking, hiking, and biking are all great fall activities. You may discover
new park and forest trails or find that the local beaches are great places to walk during this less crowded season.
Are you are looking for a great change of pace? You can try kayaking or canoeing for an excellent whole body
workout. You can even incorporate tedious outdoor yard work into your new fitness regime. Raking leaves can
provide you with a great work out!
Several mapped walking and hiking trails can be found on the following websites:
http://www.newbern-nc.org/RP/walk_trails.php
http://www.clis.com/canoe2/NT.html
http://www.secretfalls.com/hiking/178-island-creek-forest-walk
http://getgoingnc.com/2009/11/hikes-you-can-do-cedar-point-tideland-trail-loop/
For information about paddle trails and canoe/kayak rentals:
http://www.visitnewbern.com/pdfs/paddle_trails.pdf
Pelican Point—Located on MCAS Cherry Point off of Roosevelt Blvd.—(252) 466-2762
Merchant’s (Canoe Rentals) – (252) 633-4875
Captain Fin’s Kayak Rental Tours – (252)876-2288
2. Take advantage of your child’s sports team schedule. Do you have to be at the field or the gym several
times a week? Instead of sitting on the bench and reading while your child is at practice, get up and walk around the
court or the field. It may require some extra planning and creativity but in the end, you’ll be glad you got up and
moved while you waited.
3. Team up with family members or friends. Encourage someone to join you for a walk, bike ride, or fitness
class. Motivation stays higher with an exercise partner and you can keep each other accountable. This October, join
EFMP’s weekly social walking group, “The Walkie Talkies”.
4. Sleep is the precursor to everything! Fall is usually a time when you are forced to wake up earlier to get
kids off to school and get to work on time but you need to ensure that you are getting enough rest. If you need an
alarm clock to wake up every day and are repetitively hitting the “snooze” button, you need more sleep.
5. Join a class when the days become colder and shorter. Many classes at gyms begin in the fall and with
children in school, parents may have more time to check out those classes. Take advantage of the range of classes
offered through Semper Fit and other local gyms.

3. Upcoming Events
Wednesday 5 September—EFMP Playground Playgroup—Please join us at 0900 at the EFMP playground (weather permitting). It is a
good time to meet new friends, let your children play, and enjoy the sunshine.
Thursday 6 September—Social Group for Adults EFMs—Please take advantage of this relaxed social opportunity to network with other
adults who are experiencing similar situations.
Friday to Sunday 7-9 September—Bike MS: Historic New Bern Ride at Union Point Park— 2 day cycling event that raises funds to
support people living with multiple sclerosis.
Tuesday 11 September—EFMP Social Group—Please join us at Joe’s Coffeehouse on base between 1000 and 1200. It is a great way to
meet other adults, learn about various local services, and enjoy a cup of coffee.
Tuesday 11 September—Weekly Story Time for Children— 0330 at the Station Library.
Saturday 15 September—MCAS Cherry Point Duathlon/Relay—this fitness even sandwiches a long bike ride (10 miles) between 2
short runs (3 miles each).
Sunday 16 September— Gary Sinise and the Lt Dan Band—Showtime 1500 at W.P.T. Hill Field in Camp Lejeune.
Tuesday 18 September—Weekly Story Time for Children— 1030 at the Station Library.
Wednesday 19 September—EFMP Playground Playgroup—Please join us at 0900 at the EFMP playground (weather permitting). It is a
good time to meet new friends, let your children play, and enjoy the sunshine.
Tuesday 18 September—EFMP Quarterly Forum—An opportunity for EFMP families to receive information from and to ask questions
of advisory forum representatives.
Saturday 22 September—Sensory Friendly Movie—Finding Nemo, 1000 at the Carmike Cinema, Jacksonville, NC (directly behind Jack-
sonville Mall). Enjoy the movie in a comfortable and accepting environment. The auditorium will have the lights brought up and the sounds
turned down, and no previews or advertisements will be shown before the movie. Additionally, Carmike’s “Silence is Golden” policy will not
be enforced unless the safety of the audience is questioned.
Tuesday 25 September—Weekly Story Time for Children— 0330 at the Station Library.
Thursday 27 September—Sensory Story Time — 1030 at Station Library; a program that combines the books, songs, and movement
activities of a typical preschool story time with therapeutic “sensory diet” activities.
Friday 28 September—EFMP Walkie Talkies— 0900 at PFT Field Parking Lot across from MCX Convenience Store/New City Deli.
Increase your cardiovascular activity while getting support and feedback from your peers.
Friday 28 September—Operation Ball Gown Fashion Show—1730 to 2030 at Miller’s Landing.
Spotlight Program: Semper Fit
The Semper Fit Program offers a wide variety of recreation and fitness
programs designed to promote healthy, active living. There are four well
equipped facilities at MCAS Cherry Point. A diversity of aerobic classes
are offered each day covering a wide range of skill levels. In addition,
Semper Fit has nationally certified personal trainers that are available dur-
ing most hours of the day/week. Health promotion classes and services
include: weight management, diabetes self-management, and tobacco ces-
sation. Semper Fit also offers free health screening assessments to in-
clude body fat assessments; total cholesterol screening; and glucose
screenings. For more information about Semper Fit’s Health Promotions,
programs, or classes, call Annette Williams at 466-6467 or visit the web-
site at http://www.mccscherrypoint.com/semperfit.htm.
We Need Your Feedback!
What would you like to see in our next Cherry Point EFMP Connections newsletter?
Do you have any article ideas or favorite recipes you would like to submit? If so, email Bieleckijk@usmc-mccs.org or call
252.466.3305.
Also, let us know if you have any suggestions or requests for a family event or a workshop topic. We are here to serve you and
we want to meet your family’s needs!

4. Happy Newborn Screening Awareness Month!
September is a big month for back-to-school age tots, but it's a big
one for brand-new babies too. It is National Newborn Screening
Awareness Month.
The Centers for Disease Control and Prevention recommend that
all babies be screened at birth, even if they look healthy, because
some medical conditions cannot be seen by just looking at the ba-
by. The newborn screening process is very simple. A healthcare
provider draws a few drops of blood from the infant’s heel, usually
within 24 to 48 hours of birth. That blood is then sent off to
a certified newborn screening lab which analyzes it for
a number of disorders including metabolic disorders,
hormonal issues, blood disorders, and more. Finding these
conditions soon after birth can help prevent some serious prob-
lems, such as brain damage, organ damage, and even death. Many
of these conditions can be treated with medication or changes to
the baby’s diet.
Newborn screening can quite literally save a child's life,
so there is no reason not to do it.
Cherry Point EFMP Staff Cook’s Corner
Family Case Worker
Leafa Palmer
Healthy Apple Crisp
252.466.2568 3 medium baking apples, cored and sliced thin
Training Education and Outreach 1 teaspoon cinnamon
JoAnne Bielecki 2 tablespoons sugar
252.466.7533 2 tablespoons flour
Administrative Assistant
Lisa Sadler Topping
252.466.3305 1 cup quick oats
Office Hours 1 teaspoon vanilla
0730 until 1630 1/2 teaspoon cinnamon
Monday through Friday 1/4 cup brown sugar
2 tablespoons heart healthy margarine
Come visit us!
We are located in the Resource and Referral
Building 236, on 4th Ave. (off of C Street).. Mix 1st four ingredients and pour into a 9 inch baking dish.
Mix topping ingredients until crumbly. Sprinkle topping
over the apples. Bake at 325 degrees until apples are soft
and topping is golden brown (about 30 minutes).