How to Keep Your New Year’s Resolutions

You’ve sipped your last bit of eggnog, the cookie cutters have been tucked away, and the gift shopping is finally over. The holidays are a pleasant memory now, and it’s time to focus on your goals for the new year. If you made New Year’s resolutions in the past, but gave up halfway through January, you may want to reconsider how you set your goals and whether you’re trying to bite off a little more than you can comfortably chew.

To help you stick to your goals this year--whether that’s losing weight, eating healthier, or making any other any healthy lifestyle change--Health Advocate offers these tips on how you can stick with your New Year’s resolutions. 

Be clear about your goals. If you’re looking to shed pounds, don’t say, “I will work out more.” A better resolution might be, “I will lift weights twice a week and walk 30 minutes during my lunch break.” If you have a specific goal in mind and can quantify it, you are more likely to follow it.

Think of it as an accomplishment. Have a positive mindset and frame your goals in a positive light. For example, don’t say, “I will stop drinking caffeine, including coffee and colas.” This can make you feel like you’re depriving yourself of something you enjoy.  A more positive attitude about your goal would be to say, “If I need a pick-me-up during the day, I will drink a cup of tea instead of grabbing a Coke or cup of coffee.” 

Do what you think is right for you. Your resolutions should revolve around what you value, not what someone else thinks you should do. Make your goals for you—not for someone else.  Don’t say, “My wife thinks I’m lazy and I should exercise more.” Take a positive outlook and say, “I will run the treadmill 30 minutes each day because it makes me feel more energized.”  

Don’t think big. If you’re looking to add more physical activity in your life, take it slow. You’re not training for a marathon. Aim to take a 30-minute walk each day.

Make resolutions that you’ll enjoy. We can all benefit from making our lives happier. For example, resolve to carve out more time to read, go to the movies or spend more time with your family and friends.  This can increase your happiness and well-being.

Get support. Tell people close to you such as family and friends about your goals. If they are supportive, they will help cheer you on the path to success.

It’s resolution time! Be committed to the resolutions you choose. If your employer has given you access to a wellness program through Health Advocate, be sure to give us a call!  Our wellness coaches can help you reach your lifestyle goals, such as fitness, healthy eating, de-stressing and weight loss.  

‘Tis the Season for Healthy Holiday Gifts

The holiday season is a great time to buy gifts for those who are near and dear to you. This year, consider giving gifts that promote wellness and health. Plus, a healthy holiday gift sends the message that you truly care about the recipient!  Here are some great gift ideas that promote the healthy benefits of eating, cooking, exercising, and relaxing.

Food baskets filled with lots of healthy foods.

Make your own gift baskets that are packed with fruit, nuts and spices which are high in antioxidants and can help protect one’s health. You can even take that overabundance of last summer’s garden produce stored in your freezer and make homemade low-sugar or low-fat jams, breads, or sauces and add them to the basket, too. Another idea is to fill a basket with high-quality extra virgin olive oils (many are flavored) and different kinds of balsamic vinegars; these can aid in healthier cooking.

The gift of tea.

Fill a gift box with all kinds of flavored organic teas along with a glass teapot to make the tea in. Research shows that antioxidants in green tea trigger more fat loss among exercisers.

A dark chocolate escape. 

Who doesn’t like chocolate? Give a box of high-quality dark chocolate (at least 70 percent cocoa) that is full of antioxidants and good for the heart. It can also help block the breakdown of fat and carbohydrates and can curb cravings for salty and sweet foods.

Accessories that can help someone cook healthier meals.

Hot gift items that encourage healthy cooking are crock pots, rice cookers, vegetable steamers, juicers, and even non-stick skillets that make healthy fare like egg-white omelets and stir-fry meals easy to cook.

A gift certificate to a healthy class.

There’s no greater way to empower people on how to make healthier cooking choices than by watching a master drum up innovative, healthy meals. The best part is that afterwards, you get to share the meal with the others in the class! Or, give the gift of good fitness. Give a gift certificate to a series or yoga, Pilates, kick-boxing, or other fun fitness class.

* Gadgets to exercise by.  Pedometers are a great gift for people to help them calculate and keep track of how many steps they make in a day, which promotes daily exercising. You can even include a filtered water bottle along with the pedometer to encourage more water consumption. Another idea is a set of resistance bands that come in all strengths for leg, arm and hip toning and strengthening—and if your gift recipient is a frequent traveler, another bonus is that resistance bands also fit easily into a suitcase. If you’re looking for a great gift for the fitness fanatic, give a heart rate monitor for aerobic workouts.

Ahhhhh... a gift to relax by. 

A gift certificate for a massage or another relaxing spa treatment gives a loved one a chance to release stress and feel pampered. Give the gift of stress reduction this holiday season!

From all of us at Health Advocate, we hope you have a happy, safe and healthy holiday!

Six Common Holiday Hazards (and How to Avoid Them)

The holidays are often characterized as a time full of good cheer with many social gatherings, festively-decorated trees and homes, and radios blasting all your favorite Christmas songs. But did you know that the holidays are also one of the most dangerous times of the year when it comes to household accidents and injuries? Now’s the time to be aware of holiday hazards so that you can reduce your risk of ER visits, unexpected medical bills and property damage disrupting your festivities.

• Dangerous Christmas lights. Be sure to check your Christmas lights for frayed and loose connections that could spark and cause a fire. Also make sure you don’t use an indoor extension cord for outdoor lighting since they are not fireproof and could present a fire hazard in wet climates.

• Careless holiday decorating. According to data from the U.S. Consumer Product and Safety Commission, more than 13,000 people per year are treated in emergency rooms due to injuries related to holiday decorating. If you are using ladders and tools when decorating, use caution and common sense to avoid falls, cuts and contusions.

• Candle fires. Seasonal-scented candles can add ambience to your home, but be careful where you place them. To avoid fires, keep candles away from flammable materials such as wrapping paper or trees, and remember to blow the candles out when you aren’t in the room with them. For a safer alternative to lit candles, use flameless candles, especially around young children or pets.

• Poisonous plants. You’ll want to keep mistletoe, holly berries, and Christmas cacti (all are poisonous if swallowed) out of harm’s way from children and pets.

• Risky winter sports activities. Everyone wants a white Christmas so that they can bring out the skis and sleds. But with over 35,000 sledding accidents and 165,000 skiing accidents happening every year, be careful where you go sledding and skiing. Be extra cautious if you’re skiing or sledding on hills that have a lot of trees. And no matter where you ski or sled, remember to wear a helmet for safety and protection.

• Treacherous tree fires. Each year, holiday-related fires kill over 400 Americans and cause more than $900 million in property damage. According to the National Fire Protection Association, Christmas trees are often the first things that get ignited. If you have a natural tree in your house, make sure that you keep it watered (dry trees ignite more easily) and that you keep it away from heat sources like fireplaces. If you are using an artificial tree, make certain it has a tag on it that says it’s "fire resistant."

Remember, most holiday mishaps are caused by careless mistakes that happen when we are on overload from all of the stress and frenetic activities. Although it can be a challenge during this fast-paced time, make sure to a little time for yourself—having a few stress-free moments of relaxation can help you focus better during the holidays. But just in case you do fall victim to an accident over the holidays, remember that Health Advocate is here to help you locate doctors, untangle medical bills, and more.

Common hidden sources of gluten

Whether you suffer from Celiac disease or have a gluten intolerance or sensitivity, if you’re adhering to a gluten-free diet, you probably already know that you can’t eat breads, pizza, pastries, and other foods that are made with wheat flour. But these items are not the only foods you should avoid if you’re avoiding gluten. If you are intolerant or sensitive to gluten—which is in not just wheat flour, but also barley, rye, spelt and more—it’s a good idea to get a handle on the common hidden sources of gluten so that you can do your best to avoid them, too. Some of these may surprise you!

Salad dressing, gravy, Worcestershire sauce, barbecue sauce—many (but not all) sauces and condiments contain gluten-containing ingredients


Breaded finger foods like mozzarella sticks and chicken fingers—they’re typically breaded with wheat flour


Marinades—or pre-cooked meat that has already been marinated. Many (although not all) marinades have glutenous ingredients.


Certain flavors of ice cream—While there are plenty of gluten-free ice cream choices out there, avoid flavors that contain chocolate chip cookie dough, brownie batter/pieces, graham cracker, and other similar treats that contain gluten


Bacon and other smoked meats/cold cuts—In some (but not all) cases, the smoking agent used on the meat is glutenous. Look for bacon and other meats that are labeled gluten-free.


Oats—While oats are actually gluten-free, they’ve often been processed in facilities that process wheat. Your safest bet is to buy oats that are certified gluten-free.


Flavored teas and coffees—These might seem innocuous, but many of the flavorings in these beverages contain gluten. Look for teas and coffees that are labeled gluten-free.


Foods from the bulk bin or salad bar—While many foods offered here may be gluten-free, you don’t know whether the person who was there before you selected their food with the proper tongs, or whether they dipped the tongs from the pasta salad into the lettuce. The cross-contamination risk here is high; play it safe by avoiding these areas with shared serving utensils. Instead, pick your own veggies from the produce department, or buy a can of packaged nuts or candy that you’re sure is gluten-free.


Lipstick, lip balm—It may come off on your lips as you eat, so if it’s glutenous, some of it may get swallowed along with food or drink. Although many manufacturers don't list whether their lipsticks or other cosmetics are gluten-free, there are quite a few cosmetics companies that sell gluten-free lip products.


Toothpaste and mouthwash—many are safe, but if you use one that contains gluten and you swallow it, you may experience symptoms

To ensure that a food is safe for you to eat, always read the product packaging. Some products may clearly state "gluten-free"; other products may say there are no gluten ingredients used, but that the food is produced in a facility that also produces wheat (which could lead to cross-contamination); some foods (like fresh fruits and veggies) are clearly innocuous; and other foods may have ingredient listings that are difficult to decipher. In general, if you aren’t absolutely certain that a food or beverage is gluten-free, your best bet is to call the product manufacturer, or visit their website, to get a definitive answer on a particular food, beverage, or personal care product.

It’s normal to feel overwhelmed when adhering to a diet that requires that you avoid eating certain foods, but good news—there are tons of delicious options available that are gluten-free. Not only are gluten-free food manufacturers making breads, cinnamon rolls, pizzas, pastas, snack foods, and more that are safe for you to eat, there are also plenty of foods that are naturally gluten-free. Vegetables, fruits, rice, potatoes, nuts, beans and quinoa are naturally gluten-free (just watch out for any flavorings or additives that render them unsafe for you to eat); many meats and cheeses are also gluten-free.

Are you interested in talking to a doctor about Celiac disease or finding out if a gluten-free diet is right for you? If you’re a Health Advocate member, call us to help you find an in-network primary care physician or a specialist (like a gastroenterologist) in your area. Remember, it’s best to not remove foods from your diet without consulting with a doctor first, so it’s a good idea to wait to speak to a health care professional before beginning a gluten-free diet.

Fight Breast Cancer Through Early Detection

During this year alone, approximately 226,870 will be diagnosed with breast cancer and 39,510 women will die from the disease, according to the American Cancer Society. The organization estimates that the chance of a woman having invasive breast cancer at some point during her life is about 1 in 8; the lifetime risk for men is about 1 in 1,000.

The American Cancer Society believes that breast cancer death rates have been going down due to being able to detect the disease earlier and having better treatment available. To improve chances of survival, it’s important to detect breast cancer early. The goal of screening exams is to find cancers before they start to cause symptoms.　 The American Cancer Society says that most doctors feel that early detection tests for breast cancer save thousands of lives each year, and that many more lives could be saved if even more women and their healthcare providers take advantage of these tests. Screening for breast cancer improves the chances that breast cancer can be diagnosed at an early stage and treated successfully. The size of the cancer and how far it has spread are two of the most important factors in predicting the prognosis of a woman with this disease.

Here are some helpful tips to help you get screened, which can help you and your healthcare providers detect breast cancer in its early stages.

Get screened

. Yearly mammograms are recommended for all women starting at age 40 and continuing for as long as a woman is in good health, according to the American Cancer Society. Clinical breast exams are also recommended every three years for women in their 20s and 30s and every year for women 40 and over.

Prevention starts at home.

Women should know how their breasts normally look and feel and promptly report any breast changes to their health care provider. A breast self-exam is an option for women starting in their 20s. Check out this guide to learn how to do your own breast self-examination. Go to www.breastcancer.org/symptoms/testing/types/self_exam/bse_steps

Locate a mammography provider.

There are many different options in choosing where to get a mammogram. Today, you can get mammograms in mobile units, freestanding centers and traditional hospital settings. Try to choose an accredited center based on the reputation of the radiologists and the quality of the facility’s equipment. You can contact the National Cancer Institute (1-800-4-CANCER) or the American College of Radiology (1-800-227-5463) to find a certified mammography provider. If you are a Health Advocate member and are still unsure of where to go, you can always call your Personal Health Advocate to find a location close to you where you can get a mammogram.

Affordable screening.　

If you’re worried about cost, talk to your doctor, a local hospital social worker, or staff members at a mammogram center. Ask about free programs in your area. You can also call the American Cancer Society at 1-800-227-2345 or the National Cancer Institute at 1-800-422-6237 to be directed to lower-cost mammogram centers in your area. Another option is the National Breast and Cervical Cancer Early Detection Program (1-888-842-6355), which provides low-cost or free cancer screenings for women without health insurance.

Getting regular screening tests is important because it can help locate breast cancer earlier, when it’s at its most treatable. It can also allow your medical team to start treating you faster so that you can begin your recovery sooner. If you think you are due for a mammogram, speak with your doctor. You can also call your Personal Health Advocate for assistance; they can help you locate a local, in-network doctor or a mammography provider.

Trick or Treat: Give Me Something Healthy to Eat

Halloween is just around the corner, and visions of candy corn, chocolates and other sinful treats may be dancing in your head. While you vowed to stay healthy on Halloween, you don’t necessarily have to forgo all those delightful, sumptuous treats. If you’re throwing a waist-friendly Halloween bash, or just want to try a few healthy options, don’t say no to the sweet treats just yet. Here are some healthier options you can indulge in without feeling too guilty.

No Halloween is complete without pumpkins! Why not try making some pumpkin carrot muffins, a healthier alternative to a chocolate cupcake? This sweet treat is fortified with vegetables. Your kids will love them…and won’t even know they’re packed with healthy goodness. To get the recipe, click here:

http://cliqueclack.com/food/2009/10/28/halloween-orange-muffins-a-healthy-treat-to-trick-your-kids/.

After you’ve carved your jack-o-lantern, don’t throw away the pumpkin seeds just yet. Pumpkin seeds are a healthier snack than candy, and it’s easy to spice them up for more flavor. Try seasoning your pumpkin seeds with brown sugar and pumpkin pie spice. Get the recipe here:

http://www.tasteofhome.com/Recipes/Candied-Pumpkin-Seeds

Get into the spirit of Halloween with holiday-inspired treats, like yummy banana ghost pops. This recipe includes healthy ingredients like bananas, shredded coconut and orange juice. The pops are easy to make and are sure to be a fun treat at your party. To check out how to make these spooktacular treats, go to

http://www.nuggetmarket.com/recipes.php?id=323

Do you crave candy corn? Just 13 pieces of candy corn equal 100 calories. If you are a candy lover, try making a less processed, less sugary version of this iconic Halloween treat. This healthified candy corn contains lemon extract and brown rice syrup. To learn more on how to make it, visit

http://vegspinz.blogspot.com/2010/10/lemon-flavored-candy-corn.html

Are you looking for a healthy Halloween appetizer for your family or friends? Surprise them with these mini mummy pizzas that are sure to put smiles on their faces. All you need is a whole-wheat English muffin, low-fat cheese, olives and tomato sauce. Check out this easy recipe:

http://familyfun.go.com/recipes/pizza-mummies-688188/

Halloween treats don’t have to be frighteningly unhealthy—there are plenty of good-for-you treats that can satisfy your sweet tooth. If you are a Health Advocate member who is looking for more information on healthy eating or learning how to make healthier alternatives to your favorite foods, reach out to your Personal Health Advocate, who can connect you with a nutritionist, or speak to your Wellness Coach. Not a Health Advocate member? Visit Health Advocate’s Pinterest boards for lots of healthy meal and snack ideas!

http://pinterest.com/HlthAdvocate

Keeping Your Cholesterol in Check

High blood cholesterol is a serious condition that increases your risk for dangerous cardiovascular problems like heart disease. The higher your cholesterol, the greater your chance of developing health issues.  If you have high cholesterol, it’s something you need to stay on top of through regular checkups with your family doctor, who can use a quick, simple blood test to determine your cholesterol levels.  Managing high cholesterol is imperative, and now is the time to start making healthy changes that can reduce your cholesterol.

First things first: What is cholesterol?

Cholesterol is a waxy, fat-like substance found in the walls of cells in all parts of the body, from the nervous system to the liver to the heart. The body makes all the cholesterol it needs, using it to make hormones, bile acids, vitamin D, and more. Cholesterol circulates in the bloodstream but cannot travel by itself. As with oil and water, cholesterol (which is fatty) and blood (which is watery) do not mix. So cholesterol travels in packages called lipoproteins, which have fat (lipid) inside and protein outside.

There are two main kinds of lipoproteins that carry cholesterol in the blood:

·         Low density lipoprotein, or LDL, which is known as the “bad” cholesterol because it carries cholesterol to tissues, including the arteries. Most of the cholesterol in the blood is the LDL form. The higher the level of LDL cholesterol in the blood, the greater your risk for heart disease.

·         High density lipoprotein, or HDL, which is referred to as the “good” cholesterol because it takes cholesterol from tissues to the liver, which removes it from the body. A low level of HDL cholesterol increases your risk for heart disease.

What can you do to manage high cholesterol?

Adopting a healthy lifestyle can help you better manage your cholesterol.  Health Advocate offers the following tips that can help you reduce and/or manage high cholesterol and better protect your health.

Eat your way to lower cholesterol.  Diet can play an important role in lowering your cholesterol. These foods and beverages can lower cholesterol and protect your heart:

·         Oatmeal, oat bran and high-fiber foods – These contain soluble fiber, which reduces your LDL, the “bad” cholesterol. Soluble fiber can also be found in kidney beans, apples, pears, barley and prunes.

·         Walnuts, almonds and other nuts – These can reduce blood cholesterol. Eating about a handful (1.5 ounces, or 42.5 grams) a day of nuts such as almonds, hazelnuts, peanuts, pecans, pine nuts, pistachios and walnuts, may reduce your risk of heart disease.

·         Olive oil – This heart-healthy oil contains a potent mix of antioxidants that can lower your "bad" cholesterol but leave your "good" cholesterol untouched. Try using about 2 tablespoons of olive oil (extra-virgin is best) per day in place of other fats in your diet.

·         Tomatoes - Research indicates that consuming 25 milligrams of lycopene (the antioxidant that gives tomatoes their red coloring) each day can reduce LDL by about 10 percent. Try drinking low-sodium tomato juice or top pasta and/or veggies with tomato sauce. Cooking or eating tomatoes with a little oil (such as olive oil) helps your body absorb more lycopene.

·         Cocoa – Listen up, chocoholics!  A meta-analysis in the American Journal of Clinical Nutrition found that cocoa consumption lowered LDL cholesterol by more than 5 mg/dL in people at risk of heart disease. But remember, many chocolate products also contain plenty of sugar and saturated fat in addition to cocoa’s heart-healthy antioxidants, so choose your chocolate wisely. Nibble on a small piece or two of dark chocolate that contains at least 60 percent cocoa—it has more antioxidants than milk chocolate. Or make a glass of chocolate milk or hot cocoa using 2 tablespoons of natural cocoa powder.

Get physically fit. Regular physical activity can help lower your LDL. It also can help raise HDL and lower triglycerides, improve the fitness of your heart and lungs, and lower blood pressure, according to the U.S. Department of Health and Human Services.  If you’re new to exercising, start out slow and gradually work your way up. Try taking a 15-minute walk during your lunch hour and eventually work your way up to 30 minutes a day. Try doing this at least three times a week.  (Remember, it’s a good idea to talk to your doctor before starting any type of exercise regimen.)

Quit smoking.  Smokers who kick the habit may improve their levels of "good" HDL cholesterol within one year, according to a study conducted by Adam D. Gepner, MD, of the University of Wisconsin in Madison. The study showed that HDL levels shot up once participants in the study quit smoking. If you need help kicking the habit, ask your human resources department if there’s a smoking cessation program available to you through work, or call your doctor to ask what tobacco cessation resources are appropriate for you.  

Stick to your doctor’s plan. If your doctor has recommended that you take prescription drugs to help lower your cholesterol, be sure to take them as prescribed.

Looking for more ways to keep your cholesterol low?   If you are a Health Advocate member, call us for help.  Depending on your specific Health Advocate benefits, your Personal Health Advocate can help you find a primary care physician who can screen you for high cholesterol, and/or your personal Wellness Coach can help you come up with a fitness and nutrition plan with an emphasis on lowering your cholesterol. If you don’t have access to Health Advocate or a wellness program, contact your primary care physician.  In addition to helping you figure out a plan to help you get healthier and lower your cholesterol, your doctor can also screen you for high cholesterol and other health issues.