An Apple a Day Might Really Keep the Doctor Away

You’ve probably been hearing it since you were a little kid: “Eat your fruits and veggies!” Mom and Dad definitely had some good advice for you; regularly eating fruits and vegetables is an investment in your long-term health. Fruits and vegetables provide essential vitamins and minerals, plus fiber, all of which are beneficial to your health. In fact, research shows that diets rich in fruits and vegetables may reduce the risk of developing chronic diseases and cancer.

Although there are lots of good reasons to eat plenty of fruits and veggies, many people don’t eat enough of them. Luckily, adding more fruits and vegetables to your meals and snacks can be both easy and inexpensive due to the wide variety of choices available, such as fresh, frozen, canned and dried fruits or veggies as well as 100% fruit and veggie juices.

This month is National Fruits & Veggies – More Matters month. In honor of this month, check out some of our ideas on how to incorporate more fruits and vegetables into your diet.

• Get a healthy start to your day. Eating a healthy breakfast will help you keep your energy levels up for the rest of the day. Try adding some berries to your yogurt, or top your toast with jam made from 100% fruit and no added sugars. A bowl of whole grain cereal and skim milk with fruit of your choice (such as berries, sliced peaches or raisins) is another great breakfast idea.

• Shake it up. Using a blender, make a shake with fresh yogurt and various fruits like bananas, berries, or both!

• Stock up. Frozen vegetables are quick and easy to prepare. Just pop them in the microwave or steam/ boil them on the stovetop. There are tons of different veggies to choose from, and they’re inexpensive. Serve them as a side dish with a meal, or make them part of the main dish. Toss veggies with whole-grain pasta and grilled chicken for a healthy pasta primavera, or make vegetable lasagna instead of traditional lasagna.

• Be pre-prepared. Using pre-cut, pre-washed bagged salads can cut down on dinner prep time while increasing your veggie intake. Add some protein to the salad like chicken or tuna, and you have a quick healthy meal.

• Beat the 3:00 slump. Looking for a healthy afternoon snack that’s easy to take to work? Cut up some fresh fruits and vegetables. Some yummy ideas: carrot sticks, sliced cucumbers, or celery sticks. Whole fresh fruits, like bananas, apples, oranges and pears, are easily portable and are a simple snack. Or try dried fruits, like dates, raisins, figs and cranberries; since they don’t need to be refrigerated, you can keep them in your desk.

• Veggies go with everything. Try putting new vegetables, or even fruit, on your sandwich. Add some lettuce and tomatoes to your sammie and give it an extra twist with cucumbers, sprouts, avocado, or red and green peppers. Want to add something sweet or a little tart? Try slicing apples, strawberries, melon or pears for a fun addition to your sandwich. With so many different combinations to choose from, you won’t have to worry about getting bored by your daily sandwich!

• Choose fresh over fried. When you’re eating out, rather than having a side of French fries with your meal, opt for a healthy salad or steamed veggies.

• Add some zing to your beverage. Try flavoring your water with fruit. Add a splash of lemon or lime juice, or infuse your water with berries. Or, go the veggie route—place a few thinly-sliced cucumbers in your ice water for a truly refreshing drink.

Interested in learning more ways to add fruits and vegetables to your diet? If you have access to a wellness coach through a service like Health Advocate, give your coach a call and ask for ideas.

Other helpful resources:

Centers for Disease Control and Prevention (CDC). This site gives basic facts about nutrition. Go to www.cdc.gov/nutrition/everyone/basics/index.html

United States Department of Agriculture (USDA). This site provides practical information and tips to help Americans build healthier diets. Go to www.choosemyplate.gov

The Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) published Dietary Guidelines for Americans, which provides advice on good dietary habits. Go to www.health.gov/dietaryguidelines

I like to move it, move it (at work)

Recent studies have shown that sitting down all day just isn’t healthy, and that people with desk jobs should make it a point to get up every 20 to 30 minutes. Do you feel so chained to your desk that getting up frequently feels impossible? It’s actually much easier than it seems to get up and move around for a couple minutes. Check out our list of excuses (and other helpful tips) to get up off your rear end and get movin’!

• Walk that file over to your coworker instead of using interoffice mail or email.
• When doing any walking around your office, maximize your exercise by choosing the stairs instead of the elevator.
• Chilly from the air conditioning? Walk outside to stand in the sunshine for a few minutes.
• Have trouble remembering to get up for walk breaks? Set alarms for yourself in programs such as Outlook.
• Need a trip to the loo? Head to a bathroom that’s farther away to get yourself a little more exercise during your break.
• Ask your manager if you can have “walking” team meetings instead of having meetings while seated in the conference room. (Let coworkers know in advance to bring sneakers!)
• Bring easy-to-eat food and eat it while walking on your lunch break.
• Walk to the water cooler and pour yourself a healthy 8 oz. of water.
• Want more than just a stroll or stretch? Check out a variety of at-your-desk exercises from WebMD and Greatist.
• On days when there’s good weather and adequate light, consider parking in the farthest corner of your office parking lot so that you can squeeze in some extra steps at the beginning and end of your day.
• On a long conference call, or even a quick phone call? Get up and pace or walk in place while you talk.
• Got the midday munchies? Take a 5-minute walk break instead of a snack break. By the time you’re back at your desk, you may feel more satisfied and less hungry.
• If there’s no specific reason to get up from your desk to do something, just stand up and stretch.
• At the end of the day, get a bit of exercise as well as a clean desk. Put away papers and files, dust or wipe down your desk, and get movin’ by tidying up.

Curious about other ways to fit exercise and wellness into your workday? If you have access to a wellness coach through a program like Health Advocate, give your coach a call to ask! Or you can always make an appointment with your primary care physician to address your fitness questions and needs. Don’t have a doctor lined up yet? Health Advocate—or its consumer-focused division, Health Proponent—can help you find an in-network, local doctor whose hours are convenient to your schedule.

Fireworks safety tips to help you stay safer this summer

June and the earliest part of July--surrounding the July 4th holiday--is considered Fireworks Safety Month.  This is because most fireworks-related injuries tend to occur during this period. 

Did you know...?

• Fireworks devices were involved in about 8,600 injuries treated in US hospital emergency rooms in 2010 (the most recent year for which data is available).
• 6,300 of those injuries were treated in the month (June 18-July 18) surrounding July 4th.
• Eyes were the third most commonly injured part of the body, accounting for 1,300 injuries in that month-long timespan.
• Data from the US Eye Registry shows that bystanders are more likely to be injured by fireworks than the fireworks operators themselves.
• Just because federal regulations allow you to use certain fireworks doesn't mean they're safe. "Safe and sane" fireworks cause more injuries than illegal fireworks.  Case in point: sparklers.  In 2010, sparklers accounted for 1,200 injuries--and preschoolers were the victims of over half of those sparkler-related injuries.

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 enjoying a professional fireworks display.  They also offer the following suggestions to make your summer, and your 4th of July, safer:

• The best defense against kids suffering firework-related eye injuries and burns is to not allow them to play with fireworks.
• It's also a good idea to not store or use even the fireworks that are legal around children.
• If an accident with fireworks should occur, go straight to the emergency room.  Do not rub or rinse out the eye, and do not apply pressure directly to the eye.  Do not apply ointment or stop on the way to the ER to pick up painkillers.  Cover the eye with a rigid shield (like the bottom of a paper cup) to protect it as you are going to seek professional treatment.
• Attend only authorized public fireworks displays run by licensed operators, but also be aware that even these can pose a safety risk.

For more information, call Prevent Blindness America at 800.331.2020 to receive your guide on Safe Summer Celebrations, which discusses the dangers of fireworks and offers safer alternatives.

Remember, it’s a good idea to establish a rapport with an eye doctor so that if you or your child ever sustain an eye injury, you have someone on hand to call for help. (Plus, having a rapport with an eye doctor can also help you stay on track with your and your family’s eye exams!) If you don’t currently have an eye doctor lined up, reach out to an advocacy service like Health Advocate. They can help you find an in-network eye doctor whose location and hours are convenient to you.

Celiac 101: Surviving the Summer BBQ

Summer BBQ season is here! But if you suffer from Celiac Disease or gluten intolerance, barbecues and other social events with food might make you feel anxious and fearful about getting glutened. Make social events easier to handle by following these tips:

• Eat before you go. This way, you’re already pretty full, and the sights and smells of glutenous food won’t seem nearly as tempting.
• Bring your own snacks. Keep some gluten-free energy bars, gluten-free pretzel sticks, or other treats stashed in your handbag.
• Bring a snack to share. Bring something gluten-free to share at the party, such as a fruit or veggie tray or a homemade gluten-free baked good. This way you know there’s something there you can eat.
• Read ingredient labels carefully. It may be a good idea to only choose foods whose ingredients you can read on a label. That way, you can see for yourself whether something is gluten-free or a potential risk.
• Know where gluten hides. Those yummy marinades for chicken, steak, and other meats? They often contain gluten. Dips and barbecue sauces may also be hidden sources of gluten. Hot dogs can contain gluten, too. If you can’t read the label on the bottle or package to determine whether something is gluten-free, you may be better off just not eating it.
• Know how cross-contamination could happen. Even if that delicious turkey dog is gluten-free, is it being cooked on the same grill that marinated chicken was just being grilled on? That may not be safe for you to eat. Did the kid whose hands are covered in cookie crumbs just grab a bunch of carrot sticks from the veggie tray? That could be problematic for you.
• Arrive—and pick your food—early. You may reduce your risk of cross-contamination if you are the first one to reach for a gluten-free goodie. Get there early to better your chances of being the first one to snag snacks.

If you feel comfortable, let the party hosts know in advance about your food intolerances/sensitivities. Tell them that you do not need or want them to go to any trouble on your behalf, but that you are going to handle it on your own by bringing your own snacks or something to share, avoiding any food that may be potentially risky for you, and arriving early or exactly on time to get first crack at any gluten-free food that’s available.

Another thing to consider is that well-meaning family and friends may try to convince you that “you can eat that; I’m sure it doesn’t have gluten in it!” Remember that although these folks tend to have your best interests at heart, they likely do not have the wealth of knowledge that you have when it comes to gluten. They may be mistaken about what foods are gluten-free and safe for you to eat. Do not be tempted to eat these foods just to please other people. You are not being impolite by avoiding these foods—you are being smart by putting your health and well-being first. Although pressure from family and friends may feel frustrating, just smile and explain that yes, you might be able to eat that, but you’d rather be safe than sorry. Be polite, but firm—and then nosh on one of your packed snacks or other food that you know is safe for you to have.

And, as always, no matter how yummy something looks, if you have any doubt whether the treat is safe for you to eat, you’re probably better off not eating it. Although it’s often tough to resist a delicious-looking food, remember that it’s much easier to walk away from that treat than it is to deal with feeling ill for hours or even days because you’ve been glutened.

If you suspect you may have Celiac Disease or gluten intolerance, talk to your primary care physician. Your doctor may suggest getting tested for Celiac or going on a gluten-free diet to see if your symptoms disappear. If you don’t already have a primary care physician, an advocacy company like Health Advocate or Health Proponent can help you find a doctor that is local, in-network, and has hours that are convenient for your schedule.

A delicious day at Health Advocate

On Wednesday, May 16, Health Advocate, Inc. hosted a panel of local police officers for their 4th annual Chocolate Chip Baking Contest, a celebration of National Police Week and National Chocolate Chip Day. The contest is the company’s way of honoring local police departments, including Plymouth, Whitemarsh, and Whitpain Townships, as well as the Montgomery County Sherriff’s Department. Officers from each department served as “celebrity” judges for the contest.  Health Advocate also made a donation to each of the four police departments in honor of their respective officers.

As judges, the officers helped to taste all the delicious baked goods and choose the winners, also serving as advocates for their respective police departments. They socialized with Health Advocate's employees, many of whom live in and around Health Advocate's Plymouth Meeting headquarters.

Martin Rosen, Executive Vice President and cofounder of Health Advocate, says, “This is our way of saying

thanks to the very people who keep us safe every day.”

Click here to see coverage of Health Advocate's Chocolate Chip Baking Contest in The Times Herald.
Click here to see Health Advocate's Facebook photo album of the event.

Health Advocate honors its nursing staff with donation to Breastcancer.org

Health Advocate's nursing team

At Health Advocate, we're proud of our nurses every single day--they do a phenomenal job taking great care of our members.  Since this week is Nurses Week, we wanted to do something a little extra special to honor our fantastic nursing staff, so we held a little ceremony for them at the office.  They were given special gifts (super-cute tote bags!), roses, and a heartfelt thank-you from Health Advocate's management team.

Additionally, we welcomed Michelle from Breastcancer.org to the ceremony.  Health Advocate made a special donation to Breastcancer.org in honor of our nurses, and Michelle came by to say some kind words and to accept the check.

You can view a photo gallery from this event by visiting our Facebook page.  And for more information, check out the official press release: http://www.healthadvocate.com/downloads/news_releases/2012/05-10-12_recognizes_nurses.pdf

Managing and reducing pain from arthritis

May is Arthritis Awareness Month, making it an ideal time to take a closer look at arthritis—what it is, who it affects, and how the condition can be managed.

While the condition has one name that everyone knows—arthritis—that name actually refers to an entire family of musculoskeletal disorders, all of which have no known cures. Common forms of arthritis are osteoarthritis, rheumatoid arthritis, lupus, gout, and fibromyalgia. Arthritis can destroy joints, bones, muscles, cartilage and connective tissues, all of which can limit physical movement.

Arthritis, the nation’s leading cause of disability, touches more people than you might realize. It strikes 50 million American adults—that’s 1 out of every 5 adults—and 300,000 children nationwide. Contrary to popular belief, arthritis does not just strike the elderly—2/3 of people with arthritis are under the age of 65.

Arthritis’ effects extend to the workplace, too. For 1/3 of people with arthritis, it causes them limitations at work. And arthritis is also tough on the US economy, costing us $128 billion annually in medical expenditures and lost earnings at work.

Do you suffer from arthritis? The Arthritis Foundation offers this advice about preventing and managing pain: • Consider using heat and cold therapy to reduce pain and stiffness.
• Try massage. Massage can bring warmth to the painful area and provide relaxation.
• If your doctor has cleared you for exercise, exercise regularly—it not only can help you improve your overall health and fitness, but it may reduce your arthritis symptoms.
• Get your sleep—zzzz’s restore your energy so that you can better manage pain. It also allows you to rest your joints.
• Ask your doctor about whether you could be a candidate for surgery, if you have not responded well to non-surgical treatments.

When you have a chronic condition, it’s especially important to make your health a priority. Make it a point to keep up with your checkups and screenings at your doctor’s office. Talk to your doctor about any new symptoms, how well your current treatments and pain management strategies are working, and don’t be shy about inquiring about what new treatments or clinical trials might be available. If you don’t already have a doctor lined up to help you manage your arthritis, consider reaching out to an advocacy service like Health Advocate or Health Proponent. These services can help you locate an accredited, in-network, and local primary care physician.