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.

Thanksgiving is Family Health History Day!

This Thanksgiving, don't just focus your mealtime conversation on turkey, football, and enticing Black Friday sales.  Don't skip talking about the fun stuff--but make time to talk about your health history, too.

The United States Surgeon General, Dr. Regina Benjamin, has declared this Thanksgiving the nation's 8th annual "Family Health History Day," where families can share information to gather their health history in one place.  In trying to prevent disease and disability, it's a good idea to learn about what health conditions exist in our families that may put us at increased risk for diseases like cancer, heart disease, diabetes, and more. The "My Family Health Portrait" website makes gathering a family health history a simple task.

• Where can I find the "My Family Health Portrait" site?  Access this secure website by clicking: https://familyhistory.hhs.gov/.
• Is it free to use?  Yes--totally free!  Plus, it only takes about 20 minutes to use.
• How do I use it?  Visit the website and answer the brief set of questions that it asks about you, your health conditions, and your family.  It will then create a personalized "family health tree" that you can save to your computer.
• Can my family use it, too?  Absolutely!  Once you've created your "family health tree," you can add your family's health information in anytime--and your family can update their information on the saved file on your computer, too.
• Does my health information stay private?  Yes.  The website does not retain any of the information/answers you've given it once the Family Health Tree file is created and saved to your computer.
• What's the value of using the "My Family Health Portrait" website?  It helps you create a useful collection of information that you can give your doctor, who can then--based on this health history--recommend specific tests or treatment plans to delay or prevent certain diseases and conditions.  (Don't currently have a doctor?  An advocacy service like Health Advocate or Health Proponent can help you find a local, in-network primary care physician for you.  Additionally, if you use Health Advocate's services, you may have access to a wellness plan that allows you to keep a personal health record, too.)

Health Advocate wishes you and your family a happy and healthy Thanksgiving!

November is National Family Caregivers Month

It's National Family Caregivers Month, which The National Family Caregivers Association (NFCA) says is a time to thank, support, empower and educate family caregivers.  The NFCA hopes that during the month of November, they can increase support of family caregivers, raise awareness of the issues close to the hearts of family caregivers, celebrate the efforts made by family caregivers, and provide them with helpful resources.

NFCA estimates that there are more than 65 million family caregivers in the United States.  Every day, they fulfill a vital role on the care team of a loved one--they're extremely familiar with the loved one's medication regimen, dietary needs, exercise regimen, and more.

Below, check out some resources available to caregivers.  These resources can not only help them care for their loved ones better, but also help caregivers care for themselves, too.

•    The NFCA's Caregiving Resources page.  Check out their comprehensive list of resources, including tips and tools, agencies and organizations that can help, and useful publications.
•    Motivational and helpful messages to live by, compiled by NFCA.  This page offers advice on speaking up for your rights, asking for help, and more.
•    "Simple comforts for loved ones in the hospital."  If you are caring for a loved one in the hospital, this article offers some easy, creative ideas to keep the patient comfortable.
•    "Top 10 tips for choosing an assisted living facility."  This article gives helpful pointers on how to approach finding the best assisted living home for your loved one.
•    "Tips on preventing the abuse of elderly people."  If the loved one you are caring for is elderly, you may want to make sure that nobody is taking advantage of them.  This article will help you know what to watch for and when to step in if you believe someone is taking advantage of an elderly loved one.
•    "Self-care for the caregiver."  Sometimes caregivers can be so focused on caring for their loved one that they forget to take time to care for themselves.  This article focuses on ways that caregivers can ensure they are as healthy, balanced, and happy as possible during caregiving.
•    Health Advocate’s Caregiving resources, including publications, checklists, and more.

If you have access to an advocacy service, such as Health Advocate, through your employer, they can also be a valuable resource for help with caregiving (people who don't have access to an employer-based advocacy program can reach out to a consumer advocacy program like Health Proponent).  An advocacy service can help connect you to medical providers--primary care physicians, mental health specialists and counselors, nutritionists, and others.  Advocates can take some of the responsibility off of caregivers by making doctor appointments, arranging transportation, researching care options, filling out paperwork, sorting out insurance issues, and more.  Additionally, if your employer offers an EAP program, it may be another source of resources and information on how you can keep your life balanced while caring for a loved one.