Tips to get your plate in shape

March is National Nutrition Month!  If you're not doing so already, it's a great time to start thinking about what foods go on your plate and whether your meals are comprised of foods from all the major food groups.  So how do you know how much of each food group is the right amount and whether or not you're eating healthfully?  Check out these tips from the Academy of Nutrition and Dietetics.

• Fill half your plate with fruits and veggies.  Fresh, frozen and canned fruits and veggies all count; choose "reduced sodium" or "no salt added" canned vegetables.  And vary your veggies--make sure you eat nutrient-rich dark green, red and orange veggies.  Don't forget to include some beans, too.  Not sure how to incorporate fruits into your diet?  Bananas, apples, and oranges make great on-the-go snacks, and a fresh fruit salad is a tasty dessert after any meal.
• Make at least half your grains whole.  Go for 100% whole grain breads, cereals, crackers, pasta and brown rice. 
• Consider switching up your milk.  Fat-free and low-fat milk have less fat and calories than whole milk, but the same amount of calcium and nutrients.  If you've been avoiding milk due to a lactose intolerance, try soy milk (look for one fortified with calcium) or lactose-free milk.  Also consider switching to fat-free or low-fat yogurt and cheese.
• Eat a variety of protein.  Seafood, lean meat, poultry, eggs, nuts and beans are all excellent sources of protein.  If you are cooking meat, it's healthier to bake or broil it instead of frying it. 
• Drink more water and fewer sugary drinks.
• Cook more often at home.  This allows you to have more control over what goes on your plate as well as what portion sizes you're eating.  If you eat out, choose lower-calorie menu options that incorporate whole grains, vegetables, and fruits.
• Keep track of what you eat.  At ChooseMyPlate.gov, you can track the foods you're eating each day, plus get your personal daily calorie limit, track your exercise, and more.  There is no cost to use ChooseMyPlate.gov's resources.

Interested in finding out more about how you can maintain a healthy weight and eat a healthier diet?  If your employer offers a wellness program or wellness coaching, be sure to take advantage (if your employer offers Health Advocate as an employee benefit, you might have access to one or both of these things, so check with your employer!).  Or consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.

Safety tips to reduce the risk of poisoning

This week is National Poison Prevention Week, an ideal time to make sure that you have taken the proper safety measures at home to reduce the risk of poisoning.  2 million poisoning cases are reported each year, and nearly 90% of those cases happen at home.  Most non-fatal poisoning accidents happen in children under 6 years of age.  The following tips, recommended by SafeKids.org and Kidshealth.org, can help you reduce the risk of children being poisoned in your home.

General Safety Tips

• Always read product labels to understand what products are poisonous.
• Do not place poisonous products in food or drink containers.
• Don't rely on child-resistant product packaging to protect children--it doesn't mean the packaging is entirely childproof.
• Use safety latches to secure all cabinets or drawers where poisonous materials are kept.
• Program the Poison Control Center phone number (1-800-222-1222) into your phone so that you always have it handy.
• If you suspect your child has been poisoned, take the product in question with you to the phone and call the Poison Control Center.  They offer fast, free, confidential help in English and Spanish 24 hours a day, 7 days a week.  Follow the operator's instructions and do not give the child any medication or try to induce vomiting unless directed to by the operator.
• If your child has collapsed or is not breathing, call 911 instead of the Poison Control Center.

Medications

• Do not refer to medicine as "candy."
• Avoid preparing or dispensing medication to a child in the dark, as you may give the child the wrong dosage or even the wrong medication.
• Don't leave medicine bottles or vitamin bottles on reachable surfaces such as countertops, nightstands, kitchen tables, and more.
• You or guests in your home may store medicines in your handbags.  Be sure to store all handbags out of the reach of children.
• Always keep medicines in their original containers.
• Try to keep a record of how many pills should be left in a prescription container.
• If you are giving medicine to your child, always read and follow the directions listed on the medication.  If you are confused about any instructions, consult your pharmacist.
• Do not give adult medications to children.
• Don't increase the medicine dosage of your child seems sicker--call your pediatrician for advice.

Cleaning and Household Chemicals

• When you are cleaning or using household chemicals, don't leave them unattended.
• Never put roach powder or rat poison on the floor of your home.
• Do not mix cleaning products.

Pesticides

• Avoid using synthetic pesticides on your lawn or garden.  Even if you purchase natural or organic products, read the product packaging carefully and follow all recommended safety instructions.
• Do not leave open pesticide bottles around children.
• Before spraying pesticide, be sure to move all toys, picnic tables, swing sets, and other objects that children play with and frequent out of the way.

Alcohol

• Products that seem innocuous, like mouthwash or vanilla extract, may contain alcohol.  Keep such items in locked and/or out-of-reach cabinets.
• Do not leave alcoholic drinks or bottles of alcohol where kids can reach them.

Lead

• If you have an older home, you may want to have it tested for lead.  The National Lead Information Center can give you more information on lead--just call 800-424-LEAD (5323).
• Ensure that your child can't access or chew on any surfaces that have peeling paint--especially surfaces that may have been painted with lead paint.
• Eliminate sources of lead in items like cookware, costume jewelry and toys by keeping abreast of consumer product recalls, which you can read about at CPSC.gov.

Other Poisonous Materials

• Avoid keeping poisonous plants within a child's reach in the house or the garden.  Some examples of popular plants that are poisonous to humans include rhododendrons, lily of the valley, English ivy, holly, and mistletoe.
• Safely store or properly discard of button cell batteries--their alkaline substances are poisonous to humans.
• Store hazardous cosmetic products such as hairspray, nail polish, nail polish remover, hair dye, and shoe polish safely out of reach.

If you have more questions about how to reduce the risk of poisoning in your home, make sure to talk to your family doctor or your child's pediatrician.  If you don't currently have a family doctor or pediatrician lined up, call Health Advocate or Health Proponent, who can help you locate an in-network, accredited physician in your area.

Celebrate National Pi Day with a slice of healthy pie

Today, 3/14, is National Pi Day!  According to Wikipedia, Pi is "a mathematical constant that is the ratio of any Euclidean circle's circumference to its diameter. Pi is approximately equal to 3.14. Many formulae in mathematics, science, and engineering involve Pi, which makes it one of the most important mathematical constants."

While it may seem tricky to figure out how to get excited about a mathematical constant, we think a fun way to celebrate is by having a piece of pie (while Pi and pie are obviously not the same thing, they sound alike, so it works, right?).  We recommend having just one piece, not 3.14 pieces of pie, though!  To help you enjoy a delicious treat without adding tons of extra calories to your day, we've compiled a list of some of our favorite healthy pie recipes for you...

• For a light but caffeinated kick, try this Cafe au Lait Chiffon Pie.  One serving is just 262 calories.
• This Classic Pecan Pie (288 calories per serving) contains 5.1 grams of monounsaturated fats, which help lower cholesterol.  Plus, it's chock full of nuts, so it'll help keep you full for longer.
• This scrumptious Peach-Blueberry Pie has only 332 calories per piece--a significant improvement over other fruit pies, many of which have about 500 calories per serving.
• For something a little different, consider this Spring Greens Pie that incorporates spinach, arugula, beet greens, and other green goodness.  Not only is it low in calories (250 per serving), but it's also high in protein, containing 13.4 grams per serving.
• Have a slice of classic Americana with this delicious, lightened-up apple pie.  Its crust is low-fat, and one serving clocks in at under 300 calories.
• If you have food allergies or intolerances, fear not--there are great pie options for you, too!  If you're following a gluten-free diet, try this delicious gluten-free apple pie with a crumb topping.  Or check out these gluten- and dairy-free pie recipes compiled by Living Without magazine--the Ginger Peach Pie, Cherry Galette, and Blueberry Pie look totally delicious!  The article also features a recipe for an easy-to-make allergen-free pie crust.

We hope you have a healthy and delicious Pi Day!

Fun, free and low-cost ways to work out

Maybe you know bikini season is just around the corner, or maybe you just want to be more fit and lead a healthier lifestyle—but either way, you don’t want to spend much money. Luckily, there are plenty of great, inexpensive ways to exercise and be active. Below, we’ve compiled some clever ideas to help you get fitter faster…all of which you can do on the cheap!

Get your walk on outside.
• When the weather is nice and you are in a safe and well-lit environment, park your car in the farthest corner of the office/grocery store/etc parking lot.
• Take the dog for an extra lap or two around the block.
• Mow the lawn…using a push mower, not a riding mower.
• If it’s autumn, bring out the ol’ rake and rake the backyard. (Feeling generous and/or want more of a workout? Offer to rake your next-door neighbor’s yard, too.)
• In the winter, shoveling snow makes a great workout—it involves walking, muscle strength and cardio.
• Visit your community pool…even if you don’t want to swim, you can still get some good exercise by walking in the shallow end of the pool.
• Enjoy golfing? On your next trip to the golf course, don’t rent a golf cart—instead, walk from hole to hole.
• Have a few spare minutes at the end of your lunch break? Use them to take a brisk walk around your office before heading back to your desk.

Exercise indoors.
• Vacuum the house several times a week—this can actually increase your heart rate.
• Pace or walk in place while talking on the phone.
• You don’t have to join an exercise class or purchase fitness DVDs—visit your local library and check out a fitness DVD that interests you. Don’t feel like working out alone? Invite friends or family members to work out with you.
• Grocery shopping? Push your cart up and down each aisle of the store, not just the aisles you’re most interested in browsing. Also, consider using self-checkout—scanning and bagging your own groceries is a sneaky way to fit in more exercise.
• Walk the mall—and take the stairs (not the escalator) to the second floor.
• Do simple exercises—sit-ups, squats, jumping jacks, etc—during the commercial breaks of your favorite TV shows.
• Reorganize your kitchen. Lifting and moving the items in your kitchen cabinets can be quite a workout!


Get more active.
• Want to do more squats? Weed your garden.
• Jump rope. It’s not just for elementary school kids—it’s a great cardio workout. Plus, it’s inexpensive--you can buy a jump rope in your local dollar store.
• Build something. Whether you’re building window boxes for flowers or a backyard play fort for your child, all that hammering and nailing will definitely get you moving and sweating!
• Just dance. Plug in your MP3 player or pop in your favorite CD and do a little dancing!
• Babysit. Minding toddlers will definitely keep you active and on your feet…and it’ll keep you on your toes, too!
• Wash and wax your car yourself instead of taking it to a car wash.

Don’t forget to check with your employer to find out if they offer any free or low-cost ways to get fit. Many employers offer free on-site or subsidized off-site fitness classes or gym memberships, or other healthy perks.

For more healthy tips, visit the Health Advocate blog. If you’re a Health Advocate member, call us today for more healthy tips and advice, or to find an in-network doctor near you, get help with a medical claim, obtain a second opinion, and more.

The health benefits of pet ownership

Everyone knows that pet ownership is generally pretty fun (notable exceptions being when you have to walk the dog in the pouring rain or when the cat brings you a “gift” of a backyard rodent). But in addition to being fun, pets can also help you improve your health, and maybe the health of your loved ones, too. In some cases, pets can even save your life, but in most cases, pets tend to help you improve your overall health in many ways:

• Better immunity. Studies have shown that if you have a child, and that child grows up in a home with furry animals, they’ll have a lower risk of allergies, eczema and asthma.

• Lower levels. The CDC reports that pets can decrease your blood pressure, cholesterol levels, and triglyceride levels.

• Decreased stress. Recent research indicates that when people are trying to do stressful tasks, they experienced less stress when their pets were with them than when loved ones (even their spouses) were present. This may be due to pets’ unconditional love and that they are non-judgmental.

• More frequent exercise. Walking the dog? Exercise. Chasing the cat when it unexpectedly sprints out the front door? Also exercise. Playing with your pet? Yep, you guessed it—that’s exercise, too. Pets increase your opportunities for exercise…and better yet, since spending time with your pet is fun, this type of exercise doesn’t feel like a chore. And, of course, more exercise can lead to fewer extra pounds and better overall health.

• More brain exercise, too. Having a pet increases your mental acuity. You have to remember to walk the dog or change out the cat’s litter box and give the pet fresh food and water every day, as well as remember to take your pet to the vet for checkups and any necessary shots.

• Social support. If you’re out walking your dog, not only do you get the health benefits of walking, but you’re also more likely to be approached to stop and chat. This gives you the opportunity to increase your social network by making new friends and, therefore, also increase your happiness.

• Greater comfort. Many people—from autistic children to the elderly to soldiers suffering from PTSD—have relied on pet therapy for comfort, reduction of anxiety, and even reduction of symptoms relating to trauma. Some healthcare and assisted living facilities bring therapy animals on-site to help patients, and sometimes, patients go to the animals (for instance, visiting a farm or stable with therapy animals). Dogs aren’t the only types of animals used in pet therapy—cats, horses, and even dolphins are among the creatures that have helped people feel better, physically and/or emotionally.

• Help and service. Often, dogs can be a great asset to people who are blind or visually disabled and who need help getting around. As long as the person knows how to get to where they need to go, a guide dog can help get them there safely. Golden Retrievers, Labradors, and German Shepherds are popular choices for guide dogs. Dogs can also help disabled people in their homes—dogs can help turn off lights, bring things to people, and more.

• Coping with Alzheimer’s. Alzheimer’s patients tend to have fewer emotional outbursts if they have an animal living in their home. It helps caregivers of Alzheimer’s patients, too—studies show that caregivers tend to feel less burdened when a pet is present in the patient’s home (particularly a cat, since cats are usually low-maintenance).

• Boosting your mood. If you’re an animal lover, how can you stay in a bad mood when you have a purring kitty in your lap, or a happy dog who wants to play fetch? Plus, caring for your pet can give you a sense of purpose and fulfillment.

Although pet ownership is not for everyone—due to allergies, time constraints, or other such issues—those who are able to have a pet may be able to reap more benefits than just having a cute critter to cuddle with or dress up in silly costumes during the holidays. Pets have the potential to make you and your household happier and healthier.

For more healthy tips, visit the Health Advocate blog. If you’re a Health Advocate member, call us today for more healthy tips and advice, or to find an in-network doctor near you, get help with a medical claim, obtain a second opinion, and more.

The healthy effects of love

Ahhh, love...sweet love!  It's Valentine's Day, and while love might net you a bouquet of roses or box of heart-shaped chocolates today, those aren't the best gifts love has to offer.  Did you know that love can improve your health in many ways?  Read on to find out how!

• Love can reduce stress.  Happy couples produce less cortisol when they're stressed, which is great news because cortisol often suppresses the immune system as well as encourages the body to store fat around the abdominal organs.  This fat is linked to diabetes, heart disease and cancer.  As ironic as it may sound, love can actually reduce the likelihood of "love handles"!
• Love increases oxytocin.  This hormone, often called the "cuddle hormone," has a positive effect on the cardiovascular system.  Studies show that people who get and give frequent hugs have lower blood pressure.
• Love can reduce depression.  The rates of major depression are a whopping nine times higher in unmarried men than in married men.
• Love can make you more physically fit.  If your snuggle buddy is also your gym buddy, great news--couples who exercise together have more success than those who exercise on their own.
• Love can make you happier and mentally healthier.  People in love often have an increase in dopamine brain activity, which is linked to optimism and higher energy.
• Love can make your skin appear healthier.  The endorphins released as a result of being in love can make skin appear to be glowing.  Better yet, these endorphins also increase blood flow to the skin, which can minimize the appearance of wrinkles.
• Love can improve your brain function and health. A Swedish study recently reported that living with your significant other is linked to a reduced risk of cognitive impairment.

From all of us at Health Advocate, we hope you and your loved ones have a happy and healthy Valentine's Day!

Easy tips and swaps to help you maintain a healthy weight

A recent study, run by researchers at the University of Texas Medical Branch in Galveston, showed that young women (with an average age of 25) often don't know they've gained weight--some of the women who participated in the study gained more than 10 pounds and didn't realize it.  While a few extra pounds may not seem like such a big deal at first, consider that those who are overweight have an increased risk of cardiovascular diseases, cancer, and diabetes. 

Clearly, it's important for anyone of any age to keep their weight in what's considered a normal/healthy range for them.  Here are some quick and easy tips and swaps to help you cut calories--and also help you cut your risk of the conditions that weight gain can bring about.

• Eat more fruits and veggies.  Simple and easy, right?
• Steam your veggies--it's a much healthier way to cook them than drowning them in butter.
• Find ways to incorporate more fruit into your diet--for example, keep an apple, banana, or orange at your desk for a healthy snack at work.  Or top whole grain cereal with your favorite fresh or frozen berries.
• Eat healthier carbs--opt for fiber- and protein-rich brown rice instead of white rice, and nutrient-rich whole wheat bread instead of white bread.  Consider trying brown rice pasta instead of pasta made from wheat flour.
• Make a tomato salsa out of diced, fresh tomatoes and basil.  Use it in place of a sodium-laden pasta sauce, top a grilled chicken breast with it, or even use it as a healthy side dish for a meal.
• Drink plenty of water.  It's good for you and calorie-free, too!
• Drink less sugary beverages like soda.  If you need a caffeine fix, consider drinking black coffee or plain tea.
• If you need a little bit of sweetness in your tea or coffee, try a natural stevia sweetener rather than dumping in a packet of sugar.
• Whenever possible, bake or grill your meat as opposed to frying and/or breading it.
• Take a break from creamy, fattening salad dressings.  Opt for oil and vinegar instead, or sprinkle a little bit of lemon juice over your salad.
• Use low-sodium or sodium-free broths or bouillons as a base for a hearty vegetable soup, fiber-packed bean soup, or chicken rice soup.
• Choose healthier condiments like mustard instead of fattening ones like mayonnaise.  And remember that sliced tomatoes, onions, and lettuce are great toppings for sandwiches, too!
• Pack your lunch.  If you bring a packed lunch to work with you, the convenience of having a healthy, packed meal right at your desk may dissuade you from getting up, going out, and eating a few slices of pizza for lunch.
• Indulge in treats on occasion, but do so in moderation.  And if you don't love it, stop eating it.

Interested in finding out more about how you can maintain a healthy weight and eat a healthier diet?  If your employer offers a wellness program or wellness coaching, be sure to take advantage (if your employer offers Health Advocate as an employee benefit, you might have access to one or both of these things, so check with your employer!).  Or consider talking to a nutritionist--if you aren't already connected with one, a service like Health Advocate can help you find a local, in-network nutritionist who can give you more tips on healthy eating.