Tips for a safer trick-or-treating experience

Help your kids get the maximum enjoyment out of Halloween and trick-or-treating by making sure they stay safe.  Halloween will be significantly less fun for the kids if there are bumps, bruises, scrapes, cuts, or allergies involved.  Read on for a comprehensive list of tips you can use to help your little ghouls and goblins have a safer Halloween.

General safety

• Nobody should trick-or-treat alone.  Ideally, one or more trusted, responsible adults should accompany a child, or group of children, as they trick-or-treat.
• Some trick-or-treaters may be old enough that parents feel comfortable allowing them to go out on their own, sans parents  If that's the case, tell your children that it's important that they stay together while trick-or-treating.  Parents should also know the route their kids will be taking while haunting the streets in search of candy.  If you or another parent are not accompanying the children, you may want to consider giving them a cell phone and having them call to check in at predetermined times.
• Many towns have curfews on Halloween.  Make sure you are aware of what your town's curfew is so that you and/or your children don't violate it.
• Remind your kids to not enter houses of people they don't know, don't talk to strangers, and that they should never get into a stranger's car no matter what that person might offer them.
• Tell kids to walk on sidewalks and to avoid walking in people's yards--there could be wires or ornaments that may pose a tripping hazard to your children.  Encourage kids to stay in well-lit and well-populated areas and not go tromping off through fields, back alleys, or other shortcuts.

Costume safety

• Make sure your child can see clearly out of any mask they're wearing.
• Attach reflector strips to your child's costume for better visibility at night.  Also consider incorporating a glow stick and/or flashlight into their costume.
• If your child's costume involves makeup, do a patch test a few days before Halloween to test for any skin reactions like contact dermatitis.  Hypo-allergenic makeup is the best kind to use--and no matter what kind of makeup you use, make sure to promptly wash it off your child after he comes home from trick-or-treating  Children who are prone to eczema should avoid wearing greasy face paints.
• If your child is asthmatic, make sure their costume has a deep pocket or involves a little bag in which they can keep a rescue inhaler.  Being out in the cold air and running between houses can trigger asthma.
• Make sure there are no allergens lurking in your child's costume.  If your child is sensitive to latex, make sure there's no latex in their costume.  If your child is sensitive to metals like nickel, ensure that there is no nickel in the details of their costume--it may be hiding in things like snaps, belt buckles, tiaras, and costume jewelry.

Treat-related safety

• Do not let your child eat any treats from his trick-or-treating endeavors until you have examined those treats to ensure that they're safe.
• Bring a stash of safe treats--things that you have personally bought or made--along during trick-or-treating in case a child gets tempted and needs something to munch on.
• Discard any treats that are not sealed and/or are badly damaged.  Avoid eating homemade treats made by strangers.
• Take precautions if your child has allergies.  Note that some "fun size" versions of candies have slightly different ingredients than their full-size versions.  Always read the label on the treat to see what it contains; if the label doesn't list ingredients, go online to research it before letting your child eat it.  Or, trade your child some safe treats, things you know for sure they can eat without an allergic reaction, in exchange for the treats you're not sure are safe for them to eat.
• If your child has allergies, carry antihistamines or an auto-injector of epinephrine with you while trick-or-treating in case your child comes into contact with a food that triggers an allergic reaction.

For more Halloween safety tips, visit Halloween-Safety.com.  Health Advocate wishes you and your family a safe, happy and healthy Halloween!

Skipping the trick-or-treating? Try these treats and activities instead

Perhaps this year you don't want your child to have a bulging pillowcase full of hyperactivity-inducing candy. Or maybe he can't safely trick or treat because he has an allergy to nuts, which could be triggered when he approaches a well-meaning neighbor bearing Snickers bars. Maybe your kid is ill and can't go outside to trick-or-treat, or maybe your family doesn't trick-or-treat for religious reasons. It doesn't matter why you aren't going trick-or-treating...what does matter is that you and your family have something fun to do together on October 31. There are plenty of fun, healthy activities and treats that can help celebrate autumn and/or Halloween that don't involve trick-or-treating or tons of candy.

Fun activities

• Have a movie night.  Choose age-appropriate Halloween-themed classics like "It's The Great Pumpkin, Charlie Brown," "Hocus Pocus," "The Addams Family," or "The Nightmare Before Christmas," just to name a few. 
• Plan a games night.  Have your kids step right up and toss the rings onto the witch's broomstick, or pin the tail on the Halloween kitty. Play Halloween- or fall-themed Pictionary or Charades.
• Decorate pumpkins.  Need a safe alternative to carving?  Use permanent markers or paint to decorate your pumpkins.
• Have a fun evening out.  Go on a hayride, navigate a corn maze, or walk through a spooky haunted house.  Many of these activities are often run by organizations in your community, like local colleges and fire departments.
• An apple a day...  Go bobbing for apples--then dip 'em in fat-free caramel for a sweet treat.

Healthier treats

• Roasted pumpkin seeds. They're good for you and quite fiber-licious.  Click here to find out how to roast your own.
• Halloween Trail Mix.  Set out bowls of nuts, dried fruits, granola, miniature chocolate chips, and miniature whole wheat pretzels.  Let your kids concoct their own trail mix.  Add roasted pumpkin seeds to your offerings for some fall flair.
• Healthy baked goods.  Spiced pumpkin biscuits, caramel apple pie, and chocolate spiderweb cookies could be fun things for you and your kids to bake--and munch on--together.
• A soup-er idea.  Whip up some hearty soup and healthy sandwiches.
• Get cider-iffic.  Make a batch of healthy apple cider, like this no-sugar-added kind.  You can serve it hot or cold.
• Frighteningly good veggies.  Try your hand at this clever idea--making a haunted forest out of a variety of veggies.

However you choose to celebrate Halloween, we hope it's a happy and healthy one for you and your family!

Are you being bullied in the workplace?

It's National Bullying Prevention Month. Traditionally, bullying conjures up images of the school bully roughing up the “squirt” in the boys' bathroom. But did you know that bullying is not isolated to school hallways or playgrounds? An alarming 35 percent of adults have been bullied or are currently experiencing bullying. What’s even more shocking is that this bullying is happening at work. 

While many adults push lawmakers to pass anti-bullying laws to protect children from being harassed online and in school, many of them are afraid to confess that they’ve been a victim of bullying in the office. 

Bullying bosses is nothing new and many victims are keeping it a secret because they would rather not stir the pot for fear of retaliation. Unlike playground bullies who often use their fists to scare victims, workplace bullies generally use words to intimidate.

Any of the following behaviors can be regarded as bullying, including:

• Verbal threats/written threats via email  
• Being humiliated in meetings among peers 
• Criticism that is undeserved 
• Exclusion from meetings or communication relevant to your job 

Dealing with a workplace bully can be difficult and often causes work productivity to suffer. In fact, many employers are taking steps toward implementing anti-bullying measures because bullying is hurting the bottom line. It can cost a single business $83,000 a year as a result of absenteeism and stress-related issues, says Civility Partners LLC. 

While employers are currently working toward resolving bullying issues in the workplace, it’s important that bullied victims take steps to stop the bullying as well. Whether it’s a peer or supervisor causing a hostile work environment, you have to do something about it. 

Health Advocate provides the following advice if you feel you are a victim of a bully in the office:

• Your employee assistance program can help. Most individuals do not want to bring it up in the workplace for fear of word getting back to the bully; loss of job; or loss of promotion. Regardless of these feelings, talking to an objective third party who knows how to deal with these kind of issues will be helpful.  
• Contact human resources. You don’t have to tell HR the name of the bully. You can explain that someone in the department has been bullying you repeatedly. It’s important to have a record on file as proof in case of retaliation.  
• Confront the bully. Tell the bully how you feel and how unfair you are being treated. Stay as calm as possible when confronting the bully. It’s best not to yell or threaten. Often bullies are looking for this type of behavior because it will encourage them to come back for more.  
• Be confident. Don’t feel intimidated or let the bully make you feel bad about yourself.  
• Don’t isolate. Don’t be afraid to be yourself around your other colleagues. Keep your relationships with your workplace friends.  

The emotional problems associated with bullying can really take a toll on one’s life. It’s crucial that you resolve the problem immediately. No one wants to work in an unpleasant environment. If you feel that you can’t stand up to the bully by yourself, make sure to get a third party involved, such as an advocate or seek help from your human resources department. If you’ve also been badly affected by the bullying at work, don’t be embarrassed to seek outside professional help. A family doctor can refer you to a counselor.

How to fulfill daily protein requirements on a vegan diet

So you've made the choice--perhaps for health-related reasons, perhaps due to your personal beliefs--to go vegan.  But when common sources of protein, such as poultry, meat and eggs, are off-limits, where do you turn to ensure that you're getting enough protein in your diet?  (An adult male should get 56 grams of protein in his diet daily, while an adult female should be getting 46 grams in her diet each day.)  Check out this list of protein sources that are acceptable on a vegan diet. Note that this list doesn’t include all vegan-appropriate protein sources—but it does list many of the largest sources of protein that vegans can have.

• Get nutty.  Nuts make good snacks and salad toppings, and nut butters are healthy and tasty on a variety of healthy foods, like whole wheat toast or celery sticks.  2 tablespoons of peanut butter have 8 grams of protein.  2 tablespoons of almonds have 8 grams of protein, while 2 tablespoons of almond butter contains 5 grams of protein.  A 1/4 cup of cashews has 2.7 grams of protein.
• Eat your veggies.  No wonder Popeye liked spinach so much--a cup of cooked spinach has 5 grams of protein.  A cup of cooked broccoli contains 4 grams of protein, and a cup of cooked peas has 9 grams.  A veggie burger has 13 grams of protein, and a veggie dog has 8 grams.
• Beans, beans, they're good for your...protein.  Many beans and legumes are incredibly high in protein, with lentils emerging as the winner--1 cup of cooked lentils contains a whopping 18 grams of protein.  A cup of kidney beans contains 13 grams of protein, a cup of cooked chickpeas or pinto beans has 12, and a cup of cooked lima beans has 10 grams.
• Good-for-you grains.  Oatmeal makes for a hearty vegan breakfast--plus a cup of it contains 6 grams of protein.  A cup of cooked quinoa contains 9 grams, and a cup of cooked brown rice contains 5 grams of protein.  A cup of cooked bulgur--a wheat product--has 6 grams.
• The joys of soy.  A 4-ounce serving of firm tofu contains 11 grams of protein.  6 ounces of soy yogurt contains 6 grams, a cup of soymilk has 7 grams, and a cup of cooked soybeans has 29 grams of protein.
• Don't forget the carbs.  A bagel has 9 grams of protein, a 1-cup serving of spaghetti has 8 grams, and two slices of whole wheat breads have 5 grams of protein.

This list gives you plenty of tasty, healthy, protein-packed options.  By eating a variety of these foods each day, you can maintain your vegan diet and also reach your recommended daily protein intake.  Most of these foods can be found in your grocery store, but you may be able to find a larger selection of foods like soy yogurt, tofu, bulgur, and other less-common protein sources at specialty stores like Whole Foods. As always, if you have questions about nutrition, they're best directed to your doctor or nutritionist.  Don't currently have a doctor or nutritionist?  A health advocacy service can help (you may even have access to one through your employee benefits at work)--they can connect you to medical providers who meet your needs, are local to you, and who are in-network in your insurance plan.

Should you get a mammogram?

October is National Breast Cancer Awareness Month, which is an excellent time to discuss why having a mammogram is important for women. A mammogram is an X-ray picture of the breast that is used to check for breast cancer.

Studies have shown that mammograms reduce the number of deaths from breast cancer for women ages 40 to 74, especially for women over age 50. All women over the age of 40 who are at average risk should have a mammogram every year. High risk factors can include having a mother, sister, or daughter who has been diagnosed with breast cancer. Having dense breast tissue, early menstruation or late menopause, and other factors could put you at a somewhat higher risk of breast cancer. Only your doctor can determine whether your risk of breast cancer is higher than average, so be sure to consult with your doctor. If you are under 40 and have a higher risk of breast cancer, talk to your doctor about whether having a mammogram earlier is right for you; your doctor may recommend that if you are at high risk, get a yearly mammogram starting at age 30. The CDC says that it is possible for a mammogram to detect breast cancer up to three years before it can actually be felt. If breast cancer is detected early, treatment can be started earlier in the disease.

Sometimes women don't get a mammogram because they don't think it's necessary, they think they don't have time in their busy schedule to get one, they don't know how much it costs or if it's covered by their insurance, they don't have a history of breast cancer in their family, or they're scared to get a mammogram done. If you’ve been avoiding having a mammogram done for any reason, talk to your doctor about your concerns. Mammograms save lives, so please don’t wait—talk to your doctor to find out if you should be screened.

If you have access to an advocacy service such as Health Advocate through your employer, you can call that service to verify that your insurance benefits cover mammograms. Under the Affordable Care Act, mammograms and other preventive screenings are covered with no cost sharing for new health plans. An advocate can also find a doctor for you, set up an appointment for you to get a mammogram, and more.

Want to learn more? Check out the links below for resources on mammograms and breast cancer:

• The Susan G. Komen website has a comprehensive guide to mammograms--including types of mammograms, where mammograms are performed, when to expect to have your results back, and more.
• Learn about mammograms at Cancer.gov. 
• The CDC's breast cancer page talks about possible symptoms of breast cancer, mammograms, and more. 
• The National Breast Cancer Awareness Month's site talks about what to expect when you go for your mammogram. 
• As always, if you have questions about mammograms and want to learn whether or not you should be getting screened, talk to your doctor.

National Prostate Cancer Awareness Month: Screening information and more

September is National Prostate Cancer Awareness Month.  Let's take a look at the basics of prostate cancer, screening procedures to detect prostate cancer early on, and resources to help you or a loved one who is dealing with prostate cancer.

The basics:

• Only men can get prostate cancer.  The prostate is a walnut-sized organ located just underneath the bladder and in front of the rectum in men.
• What are possible symptoms of prostate cancer?  FamilyDoctor.org provides a list of possible prostate cancer symptoms.  Keep in mind that many of these symptoms can be caused by other conditions.
• How common is prostate cancer?  Besides skin cancer, it is the most common type of cancer that affects American men.

Screening:

• There are benefits and risks to being screened for prostate cancer.  According to the CDC, the biggest benefit is that prostate cancer could be found early, potentially making treatment easier.  The risks include dealing with a "false positive" test result, treating prostate cancer that may never affect your health, or dealing with the side effects from prostate cancer treatment.
• Who should be screened?  The American Cancer Society recommends that at age 50, men who are at average risk of prostate cancer and who are expected to live at least ten more years discuss with their doctor whether or not they should be screened.
• Where can you get screened?  Zero, The Project to End Prostate Cancer is offering free screenings at drives around the country.  Click here to find the drive nearest you (or learn how to bring a drive to your community), and click here to find out what to expect at the drive.  You can also get screened by your primary care physician or urologist.
• There are two types of tests most commonly used to screen for prostate cancer.  A prostate   specific antigen test (PSA) measures the level of PSA--created by the prostate--in the blood.  Someone's PSA level could be higher if he has cancer--but higher levels are also caused by other conditions such as an enlarged prostate or a prostate infection.
• The other commonly used test is a digital rectal exam (DRE).  A doctor or nurse examines the size and shape of the prostate.
• What happens if test results are abnormal?  Further testing will need to be done to determine if cancer is present.

Resources:

• If you're the patient...  Zero, The Project to End Prostate Cancer published a good list of resources for concerns that you may be dealing with during your treatment.
• You are not alone.  Check out this list of prostate cancer support groups that you can use to connect to others going through situations similar to yours.
• If your loved one has prostate cancer...  Click here for resources and information to help you understand and cope with the situation.

Whether you're the patient or the loved one of a patient, consider reaching out to an advocacy service to help you during this challenging time.  A service like Health Advocate or Health Proponent can help locate a primary care physician or urologist who can perform a prostate cancer screening, can set up the appointment and/or arrange for transportation to and from the appointment, can get a patient a second opinion on recommended treatment, help untangle confusing medical bills, and so much more.

It's National Yoga Awareness Month!

Interested in practicing Yoga but not sure where to start? Well, if so, you’re in luck, because September is National Yoga Awareness Month and today we’ll discuss what Yoga is, how it can benefit your health, what you need to get started, and finally, provide a handful of exercises to begin with.

Before we start, it’s important to note that Yoga, though a low-impact exercise known for its healing potential, is not an advisable exercise for everyone – so just to be safe, be sure to consult with your doctor before beginning your new regimen.

What is Yoga? How can it benefit your health?

Rooted in Sanskrit, the term Yoga means to merge or join. Its exercises, practiced to harmonize a person’s body and mind, emphasize controlled breathing, meditation, and steady body poses, also known as asanas. In addition to balancing body and mind, Yoga offers a number of other potential health benefits. Based on recent studies, practicing yoga can help in the following ways:

• General Fitness. Learning and perfecting different poses can help you to improve flexibility and strength, making you less prone to injury during other physical activities, such as running.
• Posture. Yoga is known to strengthen your core and increase body awareness, leading to better posture.
• Cardiovascular Health. Yoga has been found to lower blood pressure and heart rate, which can reduce your risk for a heart attack. Research also shows that it lowers cholesterol and improves circulation for people with heart disease. And lastly, a University of Kansas study found practicing Yoga to cut episodes of atrial fibrillation in half. While the lead researcher says Yoga should be considered as alternative treatment, be sure to consult your doctor before using it as such.
• Chronic Conditions. Per WebMD, Yoga can help to alleviate the symptoms of asthma and arthritis, amongst other chronic conditions. And according to Dr. Karen Mustain of the University of Rochester, it can help to improve the quality of life for cancer survivors.
• Mental Health. As we mentioned in the definition above, Yoga is a holistic exercise, helping to improve not only physical, but mental health as well. Specific poses can be used to help you overcome insomnia, helping you to feel refreshed and sharp, while others can help to alleviate anxiety or depression. Because practicing Yoga requires calmness and a relaxed mind while focusing on inner peace, it makes for a terrific mental health exercise. In fact, one California prison has implemented a program in hopes of helping inmates cope with anger and violence issues.
•  Curious as to what else Yoga can do for you? Here are 77 Surprising Health Benefits of Yoga.

Getting Started

Now that you have an idea of what Yoga can do for you, the next step is to decide which poses to try. There are hundreds of types of poses of varying degrees of difficulty, each offering a different set of health benefits. Deciding which poses to try is something to discuss with your doctor – determining what you want to get out of the exercise will optimize your experience, and you’ll also want to make sure that you don’t attempt a pose that you’re not yet able to handle, since that could lead to injury.

Before signing up for class, check to see if your employer offers free classes or subsidizes a fitness center membership as a part of its wellness initiatives. If you need help figuring out your benefits, talk to an advocacy service such as Health Advocate or Health Proponent. If your employer does not offer classes, you can check your local gym (free classes are commonly offered with memberships) or use a worldwide class directory such as YogaFinder.

According to CostHelper.com, the average cost of a single Yoga class is about $12, which often decreases when you sign up for multiple sessions. You can also save money by signing up for a service like Groupon, a free deal-of-the-day website that offers a variety of deals all over the country. For instance, this coupon will get you 10 classes at Usha Veda Yoga in Brooklyn, a $130 value, for just $39! While there are great deals to be found, the most cost effective way to practice Yoga may be to buy an instructional DVD ($5-$20, depending on contents), and just do it at home. If you’re a beginner, enlist an experienced friend or family member to participate with you – it’s a good safety precaution to take, and it’ll be nice to have someone to refer to if you have any questions.

As far as supplies go, all you’ll need for your first class is breathable clothing and a yoga mat (more advanced poses may require a medicine ball or blocks). While the studio should supply most of the equipment, it’s a good idea to purchase your own mat since you never know how often public mats are cleaned/replaced. You can get them at your local sporting goods store or Five Below, where they’re just $5.

With that, here are three simple poses to get you started. Enjoy!

TREE POSE


CAT COW


SEATED FORWARD FOLD