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.

The Potential Health Benefits of Gratitude

Thanksgiving isn’t the only day to offer thanks for all that we have—research indicates that regularly expressing our gratitude may have a positive impact on our health.  

Dr. Robert Emmons, the “world’s leading scientific expert on gratitude” and a professor of psychology at the University of California, is the author of Thanks! How Practicing Gratitude Can Make You Happier.  Dr. Emmons notes that “Grateful people take better care of themselves and engage in more protective health behaviors like regular exercise, a healthy diet, and regular physical examinations. Gratitude research is beginning to suggest that feelings of thankfulness have tremendous positive value in helping people cope with daily problems, especially stress.”  

To cultivate an “attitude of gratitude” that can boost your sense of well-being and your physical health, try incorporating these activities into your routine:

Create a gratitude journal.  Every day, write down five things that happened that day for which you feel grateful. Maybe it’s your boss congratulating you on a job well done, seeing a beautiful sunrise as you woke up, eating a favorite meal for dinner, or your child telling you she loves you. Make this journal writing a daily habit.

Try a gratitude visit. This exercise, recommended by Dr. Martin Seligman at the University of Pennsylvania, suggests writing a 300-word letter to someone who changed your life for the better. Be specific about what the person did and how it affected you. Deliver it in person or, if that’s not feasible, send it to them. This approach allows you to not just be in touch with your gratitude, but also to share it with a mentor.

Pay it forward. Every day, choose at least one person in your life—whether it’s your spouse, a co-worker, or friend—and tell them something you appreciate about them. (Remember to be sincere, though—give a compliment because you mean it, not because you need to reach a daily quota.)  You will not only increase that person’s happiness and sense of self-worth, but you’ll also feel good about yourself for making someone you care about happy.

Remember, if you are a Health Advocate member, our Personal Health Advocates are happy to help you resolve your healthcare and insurance-related issues and questions, such as locating in-network providers, securing second opinions, transferring medical records, resolving billing and claims issues, and more. We’re always at your side—and always grateful for the opportunity to help you.

Tips for Handling Caregiver Guilt

Unfortunately, guilt is a common feeling among caregivers. Regardless of how effective a caregiver actually is at providing for a loved one, sometimes they get caught up in the idea of being perfect—which is, of course, impossible.  When a caregiver can’t meet their own super-high standards, they feel guilty and become a victim of their own best intentions. If you are a caregiver, keep these tips in mind to help ward off caregiver guilt:

Have realistic, obtainable expectations. Nobody’s perfect - you can’t anticipate every single issue that may occur. No matter how much you love the person or feel that you “owe” him or her, you actually owe it to yourself to lower your high expectations.  This can also lower the guilt you feel, an emotion that feeds off of high standards.

Be aware of the shouldas, couldas, and oughts. For many caregivers, their inner dialogue sounds like this:

“I shouldn’t feel happy about taking a few days of vacation when Mom isn’t able to go.”

“I could have been more patient with my husband when he kept asking me for things he needed.”

“I ought to cancel my lunch date—Dad might need me to run an errand for him.”

You have needs and feelings, too - feeling guilty just wastes precious energy.  Remind yourself that you are doing the best you can as a caregiver and that neglecting the things that you need doesn’t benefit you or the person for whom you’re caring.

Make time for yourself.  As unexpected as this may sound, selfless people often feel a lot of guilt. But as they work hard to take care of another person’s needs, they often ignore their own needs. For the sake of your well-being, it’s important to find enjoyable activities that allow you a break in caregiving duties. Consider having a meal with a friend, book a relaxing massage, or take an hour to curl up in your favorite chair and read a good book.  While you may initially feel selfish, realize that taking a little “you” time can help you recharge, which may make you a better, more focused caregiver.

No caregiver is an island unto themselves. The saying that “it takes a village” could apply to caregiving responsibilities. Asking other people for assistance is not a sign of weakness, and there’s no need to feel guilty about it. Asking for and receiving some extra help can lighten the load and reduce the stress that constant caregiving can create. If you’re concerned about being burdensome, remember that people don’t have to spend a lot of time or money to help.  Consider asking for assistance doing laundry or other household chores, preparing a home-cooked meal, or providing transportation to and from an appointment or errand.

Use the resources available to you.  If you are a Health Advocate member, we can be a valuable resource for you.  Our Personal Health Advocates can help arrange care for your loved one, connect you to medical providers--primary care physicians, mental health specialists and counselors, nutritionists, and others.  Personal Health Advocates can take some of the responsibility off of caregivers by making doctor appointments; helping to line up transportation; researching care options, such as adult day care, or in-home nursing services; filling out paperwork; sorting out insurance issues, and more.

Additionally, if you have access to an EAP program (such as Health Advocate’s EAP+Work/Life service), consider addressing caregiver guilt and/or stress with a Licensed Professional Counselor.  And if you are holding down a job while managing caregiving responsibilities, talking to a Work/Life Specialist may help you achieve improved work/life balance.

Being a devoted caregiver is admirable, but be sure you don’t neglect yourself and your own needs in the process. Be sure to take steps to eliminate caregiver guilt and reach out for assistance when necessary.

Give Mom the Gift of Health this Mother’s Day

Mother’s Day is around the corner, and many people are scrambling to find the just the right gift for mom. If you’re still gift-hunting, why not give your mom a gift that helps her improve her health? Consider these healthy gift ideas that can help your mother de-stress and stay well. 

Spruce up the garden. Make Mom a gift basket that includes some gardening tools, a few packets of seeds, gloves and a broad-brimmed hat.  Not only can you give your mother some healthy goodies to plant—such as veggies or fruits she can pick and eat after they’ve grown—but there are many potential health benefits that can come from gardening, including fighting stress and improving cognitive thinking. A recent study suggests that gardening can help fight stress even better than other leisure activities.

Work out the knots. Give your mom a gift certificate for a massage.  According to the Mayo Clinic, massage can be an effective treatment for reducing stress, pain and muscle tension. The Mayo Clinic suggests that some studies have found massage may also be helpful for other conditions, such as anxiety, fibromyalgia, sports injuries, and more.

Find serenity.  Buy your mother a gift certificate for some yoga classes. Yoga is a form of physical activity that combines stretching exercises, controlled breathing and relaxation. According to the Mayo Clinic, yoga can help reduce stress, lower blood pressure and improve heart function. Practicing yoga may also lead to improved balance, flexibility, range of motion and strength.   Bonus: If you’re also into yoga, buy yourself a package of yoga classes and enjoy this relaxing activity together.

Prepare a healthy feast. Invite your mom to a homemade brunch on Mother’s Day. When planning your menu, consider making healthy foods such as fruit or vegetable salads, a savory quiche packed with spring vegetables, soups made with low-sodium vegetable broth or chicken stock as their base, or herbed, grilled chicken breasts. If the weather is pleasant, take Mom for a walk around the neighborhood or to a favorite local park after brunch. 

Get her a helpful gadget. If your mom is interested in getting fit, get her a pedometer so that she can track the amount of steps she takes each day. Using a pedometer may even encourage her to get more physical activity. Researchers at Stanford University recently conducted a study that found that people who wear pedometers often take more than 2,000 extra steps a day – that’s well over a mile.

Give the gift of healthcare help. If you are a Health Advocate member, remind your mother or mother-in-law that she can take advantage of their health advocacy service. Health Advocate covers eligible employees, their dependent children as well as parents and parents-in-law.  Here are just some of the ways a Personal Health Advocate can help:

·         Find the right doctors, hospitals and other providers

·         Explain conditions; research latest treatments

·         Help schedule appointments and tests

·         Resolve billing and insurance claims issues

·         Secure second opinions

·         Clarify benefits coverage

·         Estimate costs of common procedures

·         Help you make informed decisions

·         And more!

Not a Health Advocate member?  Consider giving your mother a Health Proponent membership.  It’s the perfect gift for Mother’s Day or any other occasion!

Are you having a sneezy spring?

Try these tips to control your allergies

The weather is getting warmer, and flowers are blooming everywhere. That can only mean one thing…spring is finally here!  But sometimes spring brings some less-than-pleasant things too, like watery eyes, a runny nose, sniffles or sneezing, and/or a scratchy throat.  Unfortunately, springtime is also a prime season for allergies. 

Over 50 million Americans suffer from seasonal or year-round allergies, which can be caused by pollen, pet dander, dust mites, and more. Luckily, there are steps you can take to reduce the effects of allergens, as well as limit your exposure to them in your home. Health Advocate offers the following tips that can help you better manage your allergies:   

Check the pollen count. If flowers and trees make you sneezy, check out the local pollen count in your area. Go to http://www.pollen.com/allergy-weather-forecast.asp to see the local and national allergy forecast, and plan to stay inside as much as possible during times when the pollen count is high.

Shut the windows. On days when the pollen count is high, keep the windows closed. 

De-pollen yourself. If you’ve been out and about, consider changing your clothes or taking a shower when you arrive home—this can help you remove any pollen that may have fallen or blown onto you while you were outside.

Drive sneeze-free. Replacing the car’s cabin air filters can help you reduce the amount of dust and other allergens that come in through the vents. Follow the manufacturer’s recommendations for how often you replace your filters.

Dust often.  One of the best ways to control indoor allergens is by getting rid of dust. Dust mites are the most common trigger of asthma and allergy symptoms inside the home. It’s best to use a damp cloth when dusting to avoid scattering too many allergen particles into the air. For an extra layer of protection, try wearing a mask while you dust—it can help prevent you from breathing in dust that is kicked up as you clean.  

Vacuum frequently. Vacuuming in areas that accumulate dust, such as carpeting and around, under, and behind furniture, can help control allergens in your home.  Consider choosing a vacuum with a HEPA filter to help trap dust mite particles, pet dander, pet hair and more.

Wash thoroughly. Dust mites tend to live in bedding, pillows and throw rugs. Try and wash your bedding in hot water at least once a week and dry them in a hot dryer to kill the dust mites. To reduce the effects of dust mites, purchase mite-proof covers for your mattress, pillows and box spring.

Keep Fido out. If you’re allergic to pet dander or pet hair, it might be a good idea to not let your furry friend sleep in your bed.  To avoid breathing in pet allergens all night long, shut the bedroom door (and if you’re an especially nice pet owner, consider buying your pet a bed of their own, which can be kept in a room other than your bedroom).  Also, vacuuming your home and washing your pet often are two good ways to reduce pet hair or pet dander around the house.

Talk to your doctor.  Ask your primary care physician or your allergist if any of these common allergy remedies would be right for you: Antihistamines, decongestants, saline nasal sprays, eye drops, and/or allergy shots.

If you have more questions about how to manage your allergies, make sure to talk to your primary care physician or your allergist.  If you don't currently have a doctor lined up, call Health Advocate or Health Proponent, who can help you locate an in-network, accredited physician in your area.

A Healthier You: Adding More Fruits and Veggies to Your Diet

One easy way to healthify your meals and snacks is by adding more fruits and vegetables into your diet. According to Harvard School of Public Health, eating plenty of vegetables and fruits may help you ward off heart disease and stroke, control blood pressure and prevent some types of cancer. The latest dietary guidelines call for five servings of fruits and vegetables a day, depending on one’s caloric intake. But many of use aren’t getting the recommended dietary intake.

Health Advocate offers some tips on how to add more fruits and vegetables in your diet. Consider trying these ideas:

Get a healthy start. A healthy breakfast can help keep your energy levels up for the rest of the day. Try adding some antioxidant-rich blueberries to plain yogurt; mix in a little honey and granola. Or, add sliced bananas and strawberries to a bowl of whole grain cereal with skim milk or a non-dairy alternative like almond, rice or soy milk. 

Shake and serve. Make a homemade shake in your blender. Blend yogurt, skim milk or a non-dairy substitute with fresh fruit, such as sliced peaches, mangoes or bananas, or a handful of berries.

Buy and freeze. Frozen vegetables are quick and easy to prepare.  Just pop them in the microwave or steam/ boil them on the stovetop. Choices include, but are certainly not limited to, peas, carrots, green beans, broccoli, cauliflower, spinach, broccoli or a mixed medley…there are so many choices!

Pick ready-made options. Pre-cut, pre-washed salad in a bag can make preparing a meal very easy. Just add some protein to the salad—such as grilled chicken or low-sodium tuna—for a quick, healthy meal.  

Make healthy snacks. Cut up some fresh veggies and bring them to work for a nutritious afternoon snack—carrot sticks, sliced cucumbers or celery are healthy, easily portable choices. Or place a bowl of fresh fruit (such as apples, oranges, clementines, and/or bananas) on your desk so that healthy fare is always at hand.

Try something new.  Give your sandwich a new twist by adding cucumbers, sprouts, avocado, red and green peppers, apples, strawberries, melon slices or pears. With so many different combinations to choose from, you won’t be eating the same sandwich every day. 

Choose a healthier side. When you’re dining out, opt for a healthy salad as a side dish instead of choosing a fried side such as French fries or onion rings.

Add some zing. Make a refreshing drink by infusing sparkling water with fresh fruit (try berries or citrus fruit).

Interested in learning about 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 them for ideas. Or check out the following websites to learn more about nutrition: 

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

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