Workout of the Week: Standing Side Bends

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s workout focuses on building core strength. Your core is considered to be your pelvic, hip, and abdominal (“ab”) regions. According to a study done by Harvard Health, having a strong core can help improve movement, balance, and lower your chances of back injury. Remember, the more active muscles, the more calories being burned! If you have back problems, osteoporosis or other health concerns, talk to your doctor before doing this core-strengthening exercise.

Try this workout at home:

Standing side bends: Standing straight up, spread your feet till about shoulder length apart. In one hand hold something with a little weight. It can be a 5 lb. barbell or a can of soup, just as long as it has some weight. Then simply bend slightly to the side of your body you are using to hold the weight. Most ab exercises only work front to back, but the sideways motion of side bends are especially adept at toning hard-to-reach oblique and lower back muscles. For best results, tighten your stomach muscles while doing side bends. Once you’ve completed the side bends on one side, switch the weight to your other hand and do another set. Every day this week, try doing one set of 15-25 repetitions on each side. If one set isn’t challenging enough for you, increase the number of sets to see what works best for you.

Need assistance with this workout?  Click here to check out a video of standing side bends being performed.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

Remember, before beginning any new fitness regimen, talk to your doctor to make sure the workout is right for you.

Avoid Wearing Star Spangled Bandages!

How to stay safe on the 4^thof July

Each summer across the United States, millions of Americans celebrate Independence Day with friends and family by grilling burgers and hot dogs, splashing around in the pool, and enjoying the sights and sounds of a fireworks display. However, each year many 4^th of July celebrations end with a trip to the emergency room due to an accidental firework mishap. In fact, around the July 4^thholiday, more than 200 people each day take a trip to the emergency room for fireworks-related injuries, according to the United States Consumer Product Safety Commission (CPCS). In order to raise awareness and aim to prevent fireworks-related injuries, June and the earliest part of July (on and around the July 4^th holiday) is Fireworks Safety Month.

In 2011, the CPCS conducted a study of fireworks injuries occurring from June 17 through July 17 and found that:

·         The most injured body parts were hands and fingers, which accounted for almost half of all bodily injuries. The second most injured parts were the head and face.

·         More than half the injuries were burns.

·         70% of these injuries happened to men; men 25-44 years old were had more injuries than other age groups.

·         Of the 4 deaths that occurred during fireworks-related incidents in 2011, illegal or homemade fireworks were involved in each case.

Prevent Blindness America recommends that nonprofessionals refrain from using fireworks, noting that the safest way for you and your family to enjoy fireworks is by watching a professional fireworks display.

The best way to reduce your risk of injury is to be prepared—educate yourself about firework safety. The CPCS offers some safety tips in case you happen to be around nonprofessionals using fireworks: http://www.cpsc.gov/en/Safety-Education/Safety-Education-Centers/Fireworks/. 

Remember, if you or someone you love is injured due to a firework-related injury, seek immediate medical attention. It’s always a good idea to have established a primary care physician for yourself and your family in case an emergency arises and you need medical advice. It’s also helpful to know in advance which local urgent care centers are in-network with your insurance plan. If you are a Health Advocate member and need help finding an in-network primary care physician or urgent care center in your area, call us today to speak to a Personal Health Advocate who can help you with this and many other healthcare- and insurance-related issues.

It’s time to get WOW-ed!

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s WOW focuses on walking. Try walking an extra 500 steps each day this week.  Count your steps by using a pedometer, a small device that clips onto your belt—if you don’t already own one, you   can pick up an inexpensive one at many mass market retailers.  (Some Health Advocate Wellness Coaching members may have received a free pedometer as part of a walking challenge.)

If you’re not accustomed to doing too much walking, 500 may seem like a big number, but trust us—just start walking, and you’ll reach 500 sooner than you think!  Try taking the dog for a few more laps around the block, take an after-dinner stroll through the neighborhood, walk the mall, or vacuuming the house—those are all easy ways you can increase your daily step count.  An extra 500 steps a day will add up over time and can help you burn extra calories. Also, since today is the longest day of the year, you’ll have plenty of time to fit in some extra steps!

If you’re already a frequent walker and 500 isn’t challenging enough, try doing those steps on an incline, or just set your step goal higher.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.

June is National Men’s Health Month – Healthy Tips for Men

According to a survey by Men's Health magazine and CNN, one-third of American men do not go to the doctor for check-ups.  Often, this is due to men feeling fear, denial, embarrassment or that their masculinity is threatened (American Medical Association). National Men’s Health Month (June) and National Men’s Health Week (June 10-16) were created to empower men to take control of their health. During this time, healthcare providers, public policy makers, and the media make an extra push to encourage men and boys to seek regular medical advice and early treatment for disease and injury.

Men can take daily steps to live safer and healthier lives and protect themselves from disease and injury. This doesn’t have to be an entire overhaul of how you go about your daily routine. There are numerous things you can do every day to improve your health and stay healthy. Try the following suggestions:

Get Enough Sleep: Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular disease, obesity and depression. Also, insufficient sleep can be responsible for motor vehicle and machinery-related accidents, which causes substantial injury and disability each year. Sleep guidelines from the National Sleep Foundation recommend that in general, adults need between 7-9 hours of sleep a night.

Be Smoke Free: Avoid smoking and secondhand smoke. Quitting smoking has immediate and long-term benefits. According to Mayo Clinic, within 20 minutes after smoking that last cigarette, your body begins a series of positive changes that continues for years.  The heart rate decreases, twelve hours later, carbon monoxide in the blood returns to normal, and after a year the risk of having a heart attack related to smoking drops by half. There’s no time like the present to quit.

Be Physically Active: The summer is a good time to get active with family and friends. Physical activity can help you maintain a healthy weight and lower cholesterol and blood pressure. The Surgeon General recommends that adults should engage in moderate exercise for 2 hours and 30 minutes every week. Walk, go for a hike or a bike ride, or head to the local pool for a swim. For more information, see CDC's Division of Nutrition, Physical Activity, and Obesity web site.

Eat What Counts: Eat a variety of fruits and vegetables every day. Try to steer clear of drinks high in calories, sugar, fat and alcohol. Choose healthy snacks. Here’s a list  provided by the American Heart Association of ways to eat a healthier diet.

Pay Attention to Signs and Symptoms: According to the Centers for Disease Control and prevention (CDC), men should pay special attention to symptoms like discharge, excessive thirst, rash or soreness, problems with urination, and shortness of breath, and should see a doctor if they occur.

Know and Understand Your Numbers: Keep track of your numbers for blood pressure, blood sugar, cholesterol, body mass index (BMI), or any others you may have. These numbers can provide a glimpse of your health status and risk for certain diseases.  Be sure to ask your doctor what tests you need and how often you need them. If your numbers are high or low, he or she can explain what they mean and make recommendations to help you get them to a healthier range.

Get a Doctor Lined Up. It’s very important for men to have an established primary care physician. Having regularly scheduled visits with your doctor, who can track your health as you age, can be one of the best courses of preventative care for any man.

Need help finding a doctor? If you’re a Health Advocate member, you can call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician.  Also, some Health Advocate members may have access to our Wellness Coaching program—call today to enlist the help of a Wellness Coach in meeting your fitness or healthy eating goals, and more!

15 Healthy Father’s Day Gift Ideas

Father’s Day is right around the corner.  Are you prepared with a thoughtful gift for your dad, father-in-law, and/or someone who’s been a father figure in your life?  If you’re stumped on what to buy for that special guy, we’re here to help.  Health Advocate offers 15 great gift ideas for dads—and better yet, all 15 ideas keep Dad’s health and wellness top of mind.

Give the gift of fitness

1.       A pedometer: A pedometer can track how many steps a person walks in a day—and research shows that using a pedometer can motivate people to walk more steps than usual.  Give dad that extra little push he needs to incorporate more fitness into his daily routine!

2.       A personal training session: Has your dad always been interested in learning how the fitness machines at the gym work, or learning what types of workouts could get him better results?  Get him a personal training session at a gym in his area.

3.       New sports equipment or attire: Is Dad a golfer?  Tennis enthusiast?  Cyclist or runner?  There are so many pieces of equipment or accessories that you could give him as a gift.  If his tennis racquet is falling apart or his favorite cycling shirt is ripped, this is the opportunity to buy him a replacement.  Or get him some new golf balls or a golf towel, water bottle, sweatbands, or a gift certificate to a local sporting goods store so he can buy something that he needs.

Give the gift of relaxation

4.       Serenity: Treat Dad to a series of classes to help him de-stress, relax, and recharge. Tai chi, yoga or meditation classes are all interesting choices. On a budget?  Look to your favorite daily deals website to see if any discounted classes are available in your dad’s neighborhood.

5.       Massage: Purchase a gift certificate for a massage—getting a massage may be able to alleviate some of Dad’s stress.

6.       Help with chores: Does Dad hate weeding or mowing the lawn?  Take those chores off his hands!  Be creative—consider making a homemade coupon book with tear-out coupons for each chore you’re willing to help out with.

7.       A new hammock: Does Dad need a little R&R?  Give him a new hammock—it can be his space to relax in, and it’s a perfect spot for him to read a book or magazine, enjoy his favorite drink, watch a sunset or take a snooze.

Give the gift of fun and leisure

8.       Tickets to a ball game: Get Dad tickets for you and him to attend a baseball game. If the stadium allows you to bring in outside food, make sure to take along some healthy snacks for the game. Bring along pre-cut vegetables (like carrots, celery, cucumbers and cherry tomatoes), pre-make individual fruit cups (try including grapefruit, blueberries, strawberries, mandarin oranges or pineapple). Or make your own trail mix with peanuts, cashews, almonds, dried cranberries, raisins and sunflower seeds. 

9.       A fun day together.  What does your dad like to do for fun?  Is his ideal day spent catching fish, hitting holes-in-one, or taking a bike ride?  Whatever your dad’s passion is, take some time to enjoy it with him and give him a special day to remember.

10.   A mini-getaway: If your dad’s in need of a vacation, gift him a weekend retreat.  This is a great “group gift” idea—ask your siblings if they want to chip in!  If your dad needs some relaxation, consider booking a weekend at a nice bed and breakfast.  If your dad enjoys fishing, rent a cabin by the lake.  If he enjoys camping, rent him an RV for a few days.

11.   Boosted brain power: Help keep your dad’s mind sharp with fun puzzles!  Gift him a book of crossword puzzles, word games, Sudoku…it’s a gift he can take anywhere and do anytime.

Give the gift of healthy food

12.   A special dinner: Visit your dad and cook him a healthy, delicious meal.  If you don’t know what his favorite foods are, ask him!  Don’t forget to see if you can “healthify” the recipes—for example, bake, grill or broil the meat you’re cooking instead of frying it.  Steam the vegetables and use herbs and spices, not butter, to add extra flavor.  And if you’re baking him a cake for dessert, substitute applesauce for oil in the recipe.

13.   Grilling accoutrements: If your dad likes to barbecue, consider giving him some accessories to barbecue with.  There are so many great options—a few ideas include a set of meat rubs, skewers for grilling shrimp or kebobs, a cookbook that focuses on interesting grilling recipes, or a vegetable tray or basket to help him cook veggies on the grill.

14.   Edible plants: If your dad enjoys eating healthy foods, buy him a plant that he can harvest and eat!  Some tomato plants and strawberry plants can be grown even on small porches or balconies, and they can yield delicious bounty.  Or, give him some herbs (like chives, parsley, mint and more) planted in small pots—he can grow them outdoors or indoors and use them as needed.

Give the gift of healthy help

15.   If you are a Health Advocate member, honor your father or father-in-law by reminding them about Health Advocate’s Health Advocacy service. Health Advocate covers eligible employees, their dependent children, parents and parents-in-law.  Remember, as people age, they often have many more health concerns than before. With these concerns comes the added headache of handling and managing health insurance, doctor’s appointments, deductibles, coinsurance, Medicare coverage, medication, claims, and overall healthcare complexities. A Personal Health Advocate can help resolve many healthcare- and insurance-related issues—encourage your dad to call today! 

Not a Health Advocate member?  Consider giving Dad the gift of Health Proponent. With Health Proponent on his side, your dad can get help with the frustrating, worrisome healthcare issues that take up his time. He'll have someone who speaks "doctor," knows insurance lingo, is seasoned in problem solving and will get to the bottom of his issue quickly. Our medical and benefits experts know how to get him the answers he needs. Learn more: www.HealthProponent.com.

Three Big Ways a Health Savings Account Can Help You Save Money

Perhaps you’ve heard of an Individual Retirement Account (IRA) or even a Flexible Spending Account (FSA), but what about a Health Savings Account (HSA)? If your employer offers high-deductible health insurance policies, you may have run across this acronym. As more employers offer high-deductible health plans, HSAs are gaining popularity.

So what is an HSA? A Health Savings Account is a tax-free way to save for health expenses.  In order to be eligible to open an HSA, you must have a health insurance policy with a deductible of at least $1,200 for single coverage or $2,400 for family coverage. That deductible is generally how much you have to cover out-of-pocket before insurance kicks in.

There are many advantages to an HSA, and it can be a great investment medium for many people. If you’re curious about opening an HSA, read on—Health Advocate provides the following reasons why an HSA may be beneficial for you:

1.       It’s a triple threat.  With an HSA, the amount you contribute is a part of a triple tax advantage: tax-free contributions, tax-free withdrawals and tax-free interest earned on savings.

2.       No penalties. Money used for qualified medical expenses can be withdrawn tax-free for you and your dependents, and earnings inside the accounts also grow tax-free. There are no penalties or taxes for using the funds for qualified medical necessities.

3.       Interest earned. HSA funds can roll over from year to year, which means that if you don’t use all the money for healthcare expenses, you can keep it. The funds sit in your account, collecting interest over time. This is one way an HSA is different from a Flexible Spending Account (FSA), where you would lose the money at the end of the year if you don’t use it.

Keep in mind that an HSA may have many potential advantages; however, you do have to think about your anticipated healthcare expenses.  If you are in relatively good health and want to save for future health expenses, an HSA can be a good option. If you are chronically ill or have a lot of healthcare expenses, you may either need to budget your health expenses or find out if your employer offers a traditional lower-deductible health plan.

To learn more about HSAs, speak to your human resources department or benefits team. Or if you have an HSA (or want to get one started), and you are a Health Advocate member, give us a call.  Our Personal Health Advocates can help answer your questions about HSAs and help you understand what types of services and purchases typically count as qualified medical expenses.

Is a Prostate Cancer Screening Right for You?

According to the Mayo Clinic, prostate cancer is one of the most common types of cancer in men. Prostate cancer usually grows slowly, and initially remains confined to the prostate gland, where it may not cause serious harm.  A simple cancer screening test—like the prostate-specific antigen (PSA) test, which looks for signs of prostate cancer—could save your life.

Prostate cancer screening tests are not appropriate for everyone. Current recommendations for prostate cancer screening are largely based on a man’s age and risk factors. The American Urological Association’s guidelines are as follows:

• PSA screening in men under age 40 years is not recommended; routine screening in men between ages 40 to 54 years at average risk is also not recommended. Additionally, routine PSA screening is not recommended in men over age 70 or any man with less than a 10-15 year life expectancy.
• Shared decision-making is recommended for men age 55 to 69 years that are considering PSA screening, and proceeding based on patients' values and preferences.
• To reduce the harms of screening, a routine screening interval of two years or more may be preferred over annual screening in those men who have participated in shared decision-making and decided on screening.  

Health Advocate offers the following resources so you can learn more about prostate cancer and early detection:

The Prostate Conditions Education Council (PCEC) can help you locate a screening facility near you. Go to http://www.prostateconditions.org/screening-site/. Many hospitals offer periodic free cancer screening. Check with your local hospital to see if they offer this service.

The American Cancer Society provides information about early detection for prostate cancer and who may be at greater risk. To learn more, go to http://www.cancer.org/cancer/prostatecancer/moreinformation/prostatecancerearlydetection/prostate-cancer-early-detection-finding-prostate-cancer-early

The Prostate Cancer Foundation provides information about the disease, treatment options, clinical trials, information for families and caregivers, and much more. To learn more, go to http://www.pcf.org/site/c.leJRIROrEpH/b.5814039/k.9645/For_Families_and_Caregivers.htm

The National Cancer Institute at the National Institutes of Health offers what you need to know about prostate cancer staging tests, treatment, and questions to ask the doctor. Visit http://www.cancer.gov/cancertopics/types/prostate

There are also prostate cancer support groups that offer a variety of resources to men and their families. For example, Us TOO http://www.ustoo.com/ helps men and their families make informed decisions about prostate cancer detection and treatment through support and education.

Talk to your doctor about whether getting a prostate cancer screening test is right for you. Don’t have a doctor lined up? If you’re a Health Advocate member, call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician, plus help you schedule an appointment and/or transfer your medical records.

Fitness Ideas for a Rainy Day

Indoor fitness to help you stay active

Summer is here, and for many people, this means taking workouts from the crowded gym to the great outdoors. Things like hiking, biking, swimming, jogging and walking are all great outdoor activities to promote a healthier, happier you. But what about those rainy days and sweltering heat waves that make you think twice about leaving your house?  Don’t let the weather be an excuse to take a day off from being physically active. There are many different ways to break a sweat and get your heart rate up, all from the comfort of your own home. Try these easy, inexpensive, indoor fitness ideas for when it’s too hot or too wet outside:

Couch Calisthenics

You don’t need a gym to get your body in shape. There are a number of exercises you can do –like sit-ups, elevated push-ups, and jumping jacks –all in your living room. Why not exercise during the commercial break of your favorite TV show? Also, check with your cable provider –many of them now offer on-demand exercise videos that are included with your cable subscription.

Beat Your High Score

Many video game developers are getting couch potatoes off their feet and getting them in shape with a variety of sports, dance, and motion arcade games designed to create a workout. You don’t need to break your bank, either; many of these games can be rented or checked out from your local library.

Get Squeaky Clean

There are so many cleaning-related activities–vacuuming floors, doing the laundry, washing dishes, changing the sheets/making the beds, moving from room to room to dust various surfaces –that can get you up and moving around. This not only gets your house cleaned, but it burns calories as well!

Align Your Chi

Meditative workouts like yoga and tai chi can be a great way to stay in shape and also reduce any stress your body may be holding onto. Rent a yoga DVD or see if your cable provider offers on-demand yoga or tai chi videos. Invite some friends over for fun and make it a party. Namaste!

As always, when you’re thinking about starting any new fitness regimen, talk to your doctor first. Don’t have a doctor lined up? If you’re a Health Advocate member, call us today to speak to a Personal Health Advocate who can help you locate an in-network, local, primary care physician.  Also, some Health Advocate members may have access to our Wellness Coaching program—call today to enlist the help of a Wellness Coach in meeting your fitness or healthy eating goals, and more!

Be Good to Yourself: Stress-Fighting Tips

Traffic jams during your morning commute made you late for work, you can’t seem to get ahead of the growing stack of papers on your desk, and your bill payments are almost due. Does your regular routine leave you feeling stressed out at the end of each day? Life is full of stressors, big and small, and if not properly managed it can affect you physically as well as emotionally, causing potential health issues like headaches, insomnia or, in severe cases, even a heart attack. Try these useful solutions to help you better handle stressful moments:

• Learn to recognize stress. Stress can manifest itself physically in many different ways. A common sign of holding too much stress can be feeling tightness or soreness around your neck, shoulders, and back. Stress could also cause headaches, giving you a pounding sensation around your eyes or temples. However, physical pain may not always be the sole indicator of too much stress. Stress can manifest itself in other ways, too, such as diminishing your focus or productivity, or making you feel less calm.
• Talk to someone who listens: A simple, quick stress reliever can be talking to someone about the things that are making you feel stressed.
• Consider massage. Seek out a local massage therapist and schedule an hour-long appointment.  Or, see if your workplace has options that can help you—some offices bring in massage therapists who, for a nominal charge, can give you a brief (usually 10 or 15 minutes long) stress-reducing massage.  Research from the Touch Research Institute at the University of Miami reported that massage therapy has been effective in reducing stress and improving performance for employees who have received massages at their workplace.
• Get in touch with your inner yogi. Yoga combines stretching of the body and meditation of the mind, which can help reduce tension and promote relaxation. But yoga’s potential benefits don’t stop there—it can also improve posture and stimulate weight loss.
• Just breathe. Breathing therapy is free and can be done anywhere! It involves integrating meditation, movement, breathing, and body awareness all at once; these exercises promote a relaxing mind-body connection that can help lessen stress and tension.
• Think happy thoughts. Don't underestimate the power of positive thinking. Studies have shown that optimism and eliminating negative thoughts can reduce your stress level and promote well-being.
• Walk it out. Taking a walk is a healthy activity that can also allow relief from a stressful situation. If you can, try walking outside to engage your senses in experiencing the sights, smells and sounds of nature.
• Get giggly. Laughter has proven to reduce the levels of stress hormones like cortisol, adrenaline, and dopamine, while increasing levels of health-enhancing hormones like endorphins. So tune in to comedy channels on TV, or your favorite jokesters on the radio, and start laughing!

Want more help reducing stress? Consider talking to a counselor who can help you work through some of the issues that may be causing you to feel stressed.  If you are a Health Advocate member and need help finding a counselor who’s in-network with your insurance plan, local to you, and has hours that are convenient to your schedule, talk to one of our  Personal Health Advocates—they can help you find a counselor that meets your needs. Another way to seek counseling is by calling your workplace's EAP number.  Some Health Advocate members have access to our EAP+Work/Life service (talk to your benefits department or login to your member website if you are unsure which Health Advocate benefits you have).Your EAP may have telephonic counseling that you can access right away, free of charge.

Please note: Before engaging in any physical exercise or massage therapy, we recommend consulting your doctor to verify that these types of activities are right for you.

Is Your Child Overweight? Try Focusing on Healthier Eating

Childhood obesity is on the rise, according to a study done by the Journal of the American Medical Association, and has more than doubled in the past 30 years. Obese youth are more at risk to develop health issues like cardiovascular disease, high cholesterol and high blood pressure. In a population-based sample of youth ages 5 through 17, 70 percent of obese youth had at least one risk factor for developing cardiovascular disease, according to the Journal of Pediatrics.

Eating healthier can be the biggest preventative step against fighting childhood obesity. However, getting your child to eat healthy foods can be a big challenge. Forcing or tricking your children to eat fruits and vegetables may seem like a good idea at first, but educating them on healthy eating can promote longer-lasting eating habits. Health Advocate offers the following tips to help get your child on track to a healthier lifestyle.

·         Make meals fun. Spend time creating menus with your kids. Shop for the food and prepare it together. Have your kids take care of some of the easier steps, like washing fruits and vegetables, shredding lettuce with their hands, shucking corn, or snapping string beans. Try to engage your kids in the whole meal preparation.

·         Grow a garden. Plant a garden this summer. Choose from a variety of colorful fruits and vegetables, like tomatoes, strawberries, peppers and cucumbers. If kids can watch what they planted grow, they may be more likely to be interested in, and willing to accept, these foods.

·         Take a trip. A simple online search can help you locate organic farms in your area that grow produce and will take you and your family on a tour of their fields, allowing everyone to pick fresh fruits and vegetables. Go for apple picking in the fall, or blueberry and peach picking in the summer. You can also bring the kids to your local farmer’s market to have them help you choose fresh fruits and vegetables. Then take your fresh produce home and prepare a nice treat together!

·         Check out recipes. Go to the library or a bookstore and look for some kid-friendly cookbooks. Let your kids choose recipes they would like to make. Have them write the list of ingredients needed, accompany you to the grocery store to buy the ingredients, and then make the recipe together.

Talk to your child’s pediatrician about more ways to get them to eat healthier foods. Don’t have a pediatrician? If you’re a Health Advocate member, call us today to speak to a Personal Health Advocate who can help you locate one. Some Health Advocate members may also have access to our Wellness Coaching service—if this is one of your Health Advocate benefits, you can also speak with one of our Wellness Coaches, who can help you and your family reach healthy goals such as improving your diet or increasing your fruit and vegetable intake.

Not a Health Advocate member?  Check out these websites to help you get your kids eating healthier food:

Produce for Better Health Foundation (PBH) – Educates people on the health benefits of adding more fruits and vegetables to your diet. www.pbhfoundation.org

http://www.foodchamps.org– This site offers fun games for kids of all ages about eating healthy.

http://www.fruitsandveggiesmorematters.org/main-recipes- This site offers a database of over 1,000 healthy recipes that involve fruits and vegetables.

Be Kind to Your Eyes: Ways to Shield Them from the Sun

Most people already understand the need to protect one’s skin from the sun’s damaging ultraviolet (UV) rays, but did you know that our eyes also need protection as well? According to the American Academy of Ophthalmology, spending long hours in the sun without eye protection can contribute to cataracts, skin cancer around the eyes, and macular degeneration. This can especially happen during the summer months when the level of ultraviolet radiation (UVA and UVB) is three times higher.

These tips can help you protect your eyes and minimize sun damage while still enjoying fun outdoor activities during the summer:

·         Choose proper sunglasses. Wear labeled UV protective sunglasses that block 99-100% of UVA and UVB rays. Larger sunglasses and wrap-around sunglasses offer the most protection. (Also, remember that sunglasses aren’t just for adults—kids need sunglasses, too!)

·         Wear a wide-brimmed hat. Even though a hat doesn’t always protect you from the glare and light reflections from other surfaces, it will still reduce the total amount of sun radiation that can damage your skin and eyes. For maximum protection, also wear sunglasses..

·         Wear UV-protective contact lenses. Many people don’t realize that some contact lenses do not offer UV protection. But you can ask your eye care professional to prescribe Class 1 UV-blocking lenses that have a UV protection layer already built in and block out more than 90% of UVA and 99% of UVB rays.

·         Watch the clock. Remember that UV exposure to the eyes is the highest in the morning and mid-afternoon, so plan your schedule and your attire accordingly.

·         Be prepared for impromptu trips outdoors.  Keep a bag containing sunglasses, sunscreen, and a wide-brimmed hat in the trunk of your car to use when you get the sudden urge to go the beach, park, or partake in any other outdoor activity.

·         Remember that UV protection isn’t just for summer--or sunny—days and activities. Protect your eyes all year round. Even on cloudy days or winter days, your eyes are still susceptible to damage from UV rays, so always keep sunglasses handy.  Plus, for those who enjoy winter sports such as skiing, keep in mind that the reflection from the snow, especially in high altitudes, has increased UV radiation.

Another way to be kind to your eyes is by getting yearly eye exams. If you are a Health Advocate member, our Personal Health Advocates can help you find in-network, qualified eye professionals who can give your eyes a check-up, check for signs of disease, see if your current glasses or contact lens prescription is correct, or determine if you need to begin wearing glasses or contact lenses. Additionally, our team can help you with a wide variety of health-related issues, such as scheduling second opinions, locating eldercare services, untangling medical bills, answering insurance benefit questions, and more.