Tips for a safer New Year’s Eve

A big part of staying healthy is making smart decisions.　 While New Year’s Eve is a very fun occasion, it’s imperative that you keep your health and safety in mind on this exciting evening.　 Check out some helpful tips to consider when planning your New Year’s festivities.

• If you are not of legal age to consume alcohol this New Year’s, do not drink it.
• If you are of age and you choose to drink, drink in moderation.　 Because your senses and perception are affected when you’re tipsy or drunk, you may be more accident-prone.　 Do your best to avoid accidents like tripping and falling by being coherent and aware of your surroundings.
• Whether they’re alcoholic or not, pour your drinks yourself, or watch them being poured at the bar.　 This decreases the chance that anything harmful can be slipped into your drink.　 Hold on to your drink the entire time you want to drink it.　 If you go to the bathroom and can’t or don’t bring your drink with you, therefore leaving it out of your sight, abandon it and get a new one once you’re thirsty again.　 If you sense that there’s anything suspicious about your drink, do not drink it.
• If you’re going to drink alcohol, don’t drive.　 Plan your way home in advance.　 Arrange for a designated driver, use mass/public transit if it’s available in your area, or call a cab.　 It may be handy to store some local cab companies’ numbers in your cell phone so you can access them easily. Or, if you’re going to a party at the home of a friend or family member, ask them in advance if you can crash at their place.
• Make sure you eat if you drink alcohol—this can help soak up some of the alcohol in your belly.　 And while you’re drinking alcohol, also drink water—alcohol can dehydrate you, so stay hydrated with water.
• Watch what you eat.　 Lots of yummy little fried appetizers being present is a tempting situation that can help you pack on extra unwanted pounds.　 Load up first on healthy fare like crudités or fruits, and go after cocktail franks and mini quiches sparingly.　
• If you’re going to festivities that are outdoors in a chilly locale (like New Year’s Eve in Times Square), dress appropriately.　 Wear/bring a coat, hat and/or earmuffs, scarf, gloves or mittens, and closed-toe shoes.　 When possible, dress in layers and don’t leave any skin exposed—if you want to wear a short skirt, at least wear some tights underneath it.　 Consider wearing thermal underwear for an extra layer of protection.
• If you are going to any sort of event or party that is going to be packed with people, make sure you are aware of the fire exits and other means of egress in case of an emergency.
• Stick together.　 If you’re out on the town with friends or family, stick with them.　 When you’re ready to leave, make sure everyone you came with is present and accounted for.
• Don’t set off your own fireworks or shoot firearms (especially if you’ve been consuming alcohol).　 If you want to make some noise when the clock strikes twelve, find a safer way to do it--bang some pots and pans together or use party horns and other party-style noisemakers.　
• Don’t engage in risky or careless behavior, such as climbing up onto a rooftop to drink or watch your town’s fireworks or local ball drop.　 Especially if you have been drinking and/or are in fancy party shoes with tall heels, be careful on the stairs, walking over grates in the sidewalk and street, and entering and exiting vehicles.
• If you are hosting a party, make sure there are non-alcoholic drinks available for your guests who do not wish to drink or who are designated drivers.　 Also take measures to ensure that any guests who are underage cannot access any alcohol in your home.　
• If hosting a party, make sure you offer food if you have alcoholic drinks present.　 Salty foods encourage people to drink more, so instead choose foods like high-protein and high-carbohydrate foods that can help slow the effects of alcohol.
• Also, have the numbers for cab companies on hand so you can ensure that people who have been drinking can get home safely.　 Or, offer to let these folks spend the night so that they can sleep it off and drive home in the morning when they’re sober.　 Do not let anyone who is not sober drive themselves home.

Health Advocate wishes you and your family a fun and safe New Year’s and a happy and healthy 2012!

New Year’s resolution: Taking little steps toward a healthier lifestyle

With the end of the year approaching, New Year's resolutions are all the rage.　 And so many of the resolutions are the same: I will lose weight.　 I'm going to go to the gym every day.　 While those resolutions are certainly admirable, if you want to get healthy and create healthier habits for yourself, you don't have to make huge changes to your lifestyle.　 Check out these simple, healthy, and inexpensive mini-resolutions that can, individually and together, help you get on the road to having a healthier 2012.

　

• Drink one more glass of water each day.　 That's all--just one.　 Better yet, swap your daily bad-habit sugary beverage out for this extra glass of water.
• Take the stairs more often.　 At the mall, take the stairs instead of the escalator.　 At work, favor the stairs over the elevator.
• Walk more.　 At work, take a 5-minute mental health break every few hours--get up, stretch your legs, and take a stroll around the cube farm.　 At home, pace or walk in place while chatting on the phone--or dust and vacuum more often (you're walking around when you do both of those activities!).
• Read labels.　 Read the labels on everything you eat.　 Be conscious of how many calories you're consuming on an average day and what types of foods those calories come from.　
• While you’re reading labels, also plan to eat foods that don't have labels--like healthy fruits and veggies fresh from your grocer's produce department.　 Aim to add one more serving of fruit or veggies to what you eat each day.
• Every day, take five minutes (or more if time allows) to de-stress.　 Regardless of whether you’re the busiest parent or the most deadline-driven employee, you’re likely stressed and need a little time where your only focus is on relaxing for a few minutes.　 Sip your favorite hot beverage, pick up a magazine to read, rub the knots out of your shoulders, sit and look out the window, daydream—the possibilities are endless, and your heart (and frazzled brain) will thank you for it.
• Become a swapaholic.　 Each day, take a look at what you’re eating and consider making a healthier swap.　 For instance, try swapping your morning bagel and cream cheese for a slice of whole wheat toast with peanut butter.　 Swap out the individual serving of potato chips you have at lunch for a crisp apple.　 Ordering pizza for dinner?　 Instead of loading it up with extra cheese and pepperoni, consider topping it with iron-rich spinach or other tasty veggies.
• Each day, take a moment to remember something, or a few things, that you’re grateful for in your life.　 Keeping yourself healthy also means making an effort to promote good mental health, and positive thoughts can help that.
• Be proactive.　 Set reminders for yourself to schedule your yearly checkup with your doctor (where you can also inquire about any preventive screenings you might need, like a mammogram), teeth cleanings with your dentist, flu shot, any vaccines (such as a tetanus shot) that you may not be up-to-date on, and more.　 If you don’t have a doctor or dentist right now, you may want to look into an advocacy service like Health Advocate or Health Proponent—they can help you find and schedule appointments with in-network, local-to-you providers.
• If you want to start exercising, start small.　 Do sit-ups, jumping jacks, or crunches during the commercials of your favorite TV show.　 Stretch for a few minutes when you wake up in the morning.　 Take a brisk walk around the block.　 If you belong to a gym, that’s great—but if you do, you may want to work out sans gym until February or so.　 There are plenty of well-meaning novice gym rats who use going to the gym as their New Year’s resolution—but as the year goes on, there will be fewer there as some of them lose track of their resolutions.　 By waiting to go to the gym until it’s a little less crowded, you could get a better selection of machines and equipment to use, and you may not have to wait as long for assistance from the gym’s trainers or other staff.

By taking smaller, less drastic steps to achieve your goal of better health, you’re increasing the chance that you actually stick with these changes in the long run—and maybe these little improvements will inspire you to make even healthier changes down the road.

Reduce your risk of foodborne illness this holiday season

Parties, potlucks, and other celebrations can be some of the most enjoyable moments of the holiday season.  But these get-togethers tend to involve food, and people bringing food to these special events can increase the potential for foodborne illnesses. 

Are you preparing food for a special holiday event with friends and family?  Reduce your risk of foodborne illness by following these safe food handling procedures:

• Clean: Anyone preparing food should use soap and water to wash their hands, clean kitchen surfaces like countertops, and clean any utensils to be used.
• Separate: Use different cutting boards to ensure that raw meats stay separated from other foods you’re preparing.
• Cook: Use a food thermometer to make sure you’re cooking foods to the proper temperature.
• Chill: Quickly chill raw and prepared foods.

When you’re preparing meat and poultry for a holiday get-together, also remember to keep these tips in mind:

• Thaw your meat/poultry before cooking it so that it cooks more evenly.  You can thaw it slowly but safely in your refrigerator.  If you need to thaw it more quickly, you can use your microwave to defrost it, but only if it will be put on the grill immediately afterward.
• Marinate meat or poultry in your refrigerator, not on your counter. 
• If you’re going to be transporting food to another event or location, use an insulated cooler with ice packs; the cooler needs to keep your food at a temperature of under 40 degrees Fahrenheit.
• Refrigerate any leftovers quickly, and throw out any food that’s been left out for over 2 hours.

Get more helpful tips on food safety by visiting www.foodsafety.gov.

Also, if you become ill and think you may have food poisoning, call your doctor right away.  Your doctor should evaluate you to rule out any other illnesses and then advise you how to care for yourself as you recover.  If you don't have a doctor, consider asking an advocacy service like Health Advocate or Health Proponent to help you find an in-network, local doctor who meets your needs.

This winter, don't forget the water...

You may remember that "drink 8 glasses of water a day" rule in the summer, but do you also remember to stay well-hydrated in the winter?　 Because it's chilly out, you may not be as excited about carrying around a cold bottle of water like you did in, say, July.　 But it's equally important to stay properly hydrated in the wintertime, too--believe it or not, you should be taking in about the same amount of water in the winter that you do in the summer.

SELF magazine reports that the average female needs about 92 ounces (11.5 cups) of water daily, and men need 128 ounces (16 cups) each day.　 Don't worry, you don't have to start chugging water to reach this number--the number is based on the beverages you drink as well as the foods you eat.　 75-80% of your water intake should come from drinkables, while the other 20-25% should come from water-rich fruits and vegetables.　 If you exercise intensely, though, you should drink more--because you will be sweating more due to both exercising and wearing more/warmer layers of clothing, your body is working harder and therefore needs to have its fluids replenished.

If you have specific questions about being safely hydrated throughout the winter, talk to your family doctor or nutritionist.　 If you don't　currently have a wellness coach or nutritionist, consider reaching out to Health Advocate or Health Proponent, two advocacy services that can help you find a local, in-network doctor or nutritionist who meets your needs.　 Or consider talking to your wellness coach about your specific hydration needs based on how often you exercise--check into whether your employer offers a wellness program with online or telephone-based coaches who can advise you on these and other wellness questions.

During the winter months, you may want to swap some of your cold beverages for hot ones so that you stay hydrated and also stay warm.　 Hot tea is a good choice--add a little lemon juice or honey for a low-cal, healthy and hydrating drink.　 Bored with plain ol' water?　 Consider sipping mineral water instead.　 Or thinly slice some lemon, lime, or cucumber that you can use to flavor your tap or bottled water.　 For a festive holiday twist, swirl a candy cane in your water for a minute or two to give your water a slightly minty kick!

Eat healthier this holiday season!

Ahhhh, the holidays...filled with friends, family, fun, and totally tempting foods.  Luckily, there are plenty of ways to enjoy the holidays--and many of its festive foods--without derailing your diet or packing on the pounds.  Read on for some helpful tips on how to keep both your tummy and your waistline happy and healthy throughout the holiday season.

• Going to a party or other holiday event?  Eat small, healthy meals throughout the day.  That way, you won't be starving when you arrive, and you can afford to indulge in a treat since you've eaten healthily the rest of the day.
• Scope out the buffet before loading up your plate.  Choose a few favorite foods, skip foods you don't have to have, and load up on fruits and veggies--they're naturally fat-free. They're also packed with water, which will keep you hydrated and help you feel full.
• Eat sugary or fattening treats in moderation.  Sugar and fat often makes us crave even more sugar and fat.  Be mindful of this and only put one serving, or a few bites of, a treat on your plate.
• You don't have to clear your plate.  Eat until you're satisfied, not stuffed.  And if you don't absolutely love that food you're eating, don't mindlessly eat it.  Ask yourself whether that treat is really worth it before you eat another bite. 
• Savor your holiday meals and treats.  Take small bites and chew slowly; don't wolf down your food.  Not only can that make you overeat, but your stomach might not appreciate it!
• Going to a potluck?  Bring your own healthy dish so that you know there's a good-for-you food there to chow down on.
• If you're going to a holiday function and don't know what's being served, stash some healthy snacks in your car or handbag--cut-up carrots, a piece of fruit, some nuts, a granola bar, etc.  If you don't like what food is being served there, or you feel it's too unhealthy, at least you'll have a few healthy things to munch on.
• Avoid slathering your food with creamy, heavy gravies or dressings.  This packs quite a calorie punch.  If you're having salad, opt for a fat-free vinaigrette or some olive oil, which is made up of healthy fats.
• Focus more on friends and family instead of food.
• If you overindulge, all is not lost--it's not an invitation to go overboard every time!  Get back on the healthy eating wagon as soon as possible.
• Beware of liquid calories.  Things like eggnog and alcohol can be high in calories.  If you enjoy these beverages (and are of age!), drink only in moderation.  Make sure to also drink plenty of water to keep yourself properly hydrated--and water won't pack on the pounds!
• Don't stand right near the munchies.  All they'll do is tempt you.  Instead, walk away from the munchies and engage someone in conversation.

If you're concerned about your diet, you may want to consider talking to your family doctor or nutritionist.  If you don't currently have one, an advocacy service like Health Advocate or Health Proponent can help you find one that is in-network, local to you, and meets your needs.

It's National Handwashing Awareness Week!

As cold and flu season approaches, it's National Handwashing Awareness Week, which serves as a reminder that you can ward off common illnesses just by making sure to wash your hands well.

National Handwashing Awareness Week's mascot, Henry the Hand, says that the four principles of hand awareness are:

• Wash your hands when they're dirty AND before eating. 
• Don't cough into your hands. 
• Don't sneeze into your hands. 
• Don't put your fingers into your eyes, nose or mouth. 

If you follow those guidelines, you can reduce your risk of disease.  Direct contamination of your mucous membranes is how you contract many diseases, but following Henry's advice will help you avoid getting germs in your eyes, nose, and mouth.

Also, if you work in an office, Dr. Will Sawyer, an Infection Prevention Specialist affiliated with National Handwashing Awareness Week, recommends that you and your co-workers wash your hands upon entering your facility to reduce the amount of germs you bring in, wash your hands upon leaving your workplace so you can reduce the amount of germs you take home with you, and avoid touching your "T-Zone" (the mucous membranes of your eyes, nose and mouth) at work to reduce your risk of contracting a respiratory or gastrointestinal infection.

In addition, always wash your hands after using the bathroom.  Even if you just go into the bathroom to fix your hair, it's a good idea to wash your hands--bathroom counters are often very germy, and you don't want to bring any of those germs with you upon leaving the bathroom.

And one final note: Don’t forget to get your flu shot! You can get it from some walk-in clinics that are at businesses like CVS or Walgreens, or you can head to your family doctor to get your flu shot. If you feel like you’re coming down with something, head to your doctor to get checked out. Don’t currently have a doctor? An advocacy service like Health Advocate or Health Proponent can help you locate a local, in-network physician for you.

World AIDS Day serves as a reminder to get tested for HIV

World AIDS Day is celebrated worldwide every year on December 1.  It is an opportunity to remember those who have passed on, celebrate victories in the realms of treatment and prevention, and raise awareness of the disease.


This year, the theme of World AIDS Day is "Leading with Science, Uniting with Action," which reflects the United States' government's commitment to scientific research and breakthroughs that can help reach the goal of having an "AIDS-free generation."  An "AIDS-free generation" means that virtually no children would be born with HIV; that prevention tools would evolve so that when this generation reaches its teenage years, it is at much less of a risk of contracting HIV; and that if they do contract HIV, they will have access to advanced treatments that help them prevent passing the virus on to others and having it develop into full-blown AIDS.  


World AIDS Day serves as a good reminder to get tested if you don't know your HIV status and, if you are HIV-positive, to be proactive and talk to your doctor about the best treatment plan for you. Not sure where to get tested? Use these resources to help you find the most convenient testing site for you.

* If you’d like to get tested by someone you already know and are comfortable with, you can get tested for HIV by your primary care physician. (Don't currently have a doctor?  Consider asking an advocacy service like Health Advocate or Health Proponent to help you find a local, in-network doctor.)

If you would rather not go to your family doctor for HIV testing, there are numerous clinics nationwide that can administer HIV testing. You can use the following resources to locate a clinic near you:

* The AIDS Service Organization provides the ASO Finder, which you can use to locate resources for testing and counseling.

* HIVtest.org can also help you find a testing location.

* You can also test yourself using FDA-approved self-test kits such as those made by Home Access, which are available in drugstores and pharmacies, although you’ll want to note that self-testing doesn’t give you the benefit of pre- and post-test counseling.

It can take up to six months for HIV to be able to be detected during testing. If you get tested before six months have passed since the last time you engaged in any activity during which you were at risk for contracting HIV, you should test again once that six month mark has passed so that you are 100% sure that your test results are accurate

While the thought of getting tested for HIV can be scary, what’s even scarier is not knowing your HIV status. One in five Americans living with HIV is unaware that they have it; those people are not getting the care and treatment they need for HIV, and they’re also at risk of unknowingly infecting their sexual partners or anyone with whom they use recreational drugs.  So don't delay--use World AIDS Day as a reminder to make your health a priority and get tested for HIV.