Let it Snow, Let it Snow, Let it Snow: Tips for Safer Snow Shoveling

Snow can make the outdoors look like a fairy-tale winter wonderland, but for those that have to clear it off their sidewalks and driveways, the magic is short-lived!  According to the American Academy of Orthopedic Surgeons, “snow shoveling is considered a rigorous aerobic activity and can place great physical demands on your back and can be a source of a variety of injuries.”  Snow shoveling places excessive stress on the spine and is a common cause of low back pain and vertebra disc damage. Before you dig out your snow shovel and get down to work, check out Health Advocate’s tips to help you reduce the potential for injury and make snow shoveling safer:

·         Warm up.  Before you start shoveling, warm up your muscles for ten minutes with light exercise and stretching.

·         Choose the right snow shovel.  Use a shovel that has a curved handle--this enables you to keep your back straighter when shoveling. Also, a plastic shovel blade is usually lighter than a metal one, which can help you put less stress on your spine.

·         Push the snow instead of lifting it—this puts less stress on your back.

·         If you can’t get around lifting the snow, your shoveling technique is very important. Squat with your legs apart, knees bent and back straight. Remember to lift with your legs—don’t bend at the waist. Scoop small amounts of snow into the shovel and walk to where you want to dump it.

·         Don’t remove deep snow all at once; do it a little at a time. Just shovel an inch or two at a time—then rest and repeat.

·         Never throw snow over your shoulder since this action requires a twisting motion that can add to back stress.

·         Light and fluffy snow?  Ha!  Wet snow can be very heavy. In fact, one full shovel of wet snow can weigh as much as 25 pounds!  Take your time and shovel it carefully.

·         Pace yourself. Snow shoveling is equivalent to the aerobic activity of weightlifting. Take frequent breaks to gently stretch your back, arms and legs. To prevent dehydration that can affect your muscles, drink plenty of fluids.

If you have a medical condition, don’t exercise regularly, or are inexperienced at shoveling show, talk to your doctor to find out if this activity is right for you. (Don’t currently have a primary care physician?  If you’re a Health Advocate member, call us to help you locate an in-network, local doctor!)  If you and/or your doctor think you should avoid shoveling snow, your safest bet may be to hire someone to help or ask a friend or family member for their assistance. Your health is the most important thing!

Soup's on!

During the colder months, eating a bowl of soup is a comforting and filling way to take away the winter chill. By making your own soup, you are in control of putting together a variety of healthy ingredients to ensure that you and your family enjoy a delicious and nutritious meal.

There are many advantages to making your own soup.  You can cook it in advance and freeze it so that you have a convenient meal stored away to thaw and eat anytime. It’s also an inexpensive way to add vegetables, protein, fiber and minerals to your diet. Believe it or not, soup can also be used to curb your appetite. In various studies on food consumption, people that ate broth or vegetable-based soups as the first course of a meal consumed 20% fewer calories. And making homemade soup can also be a great way to get children involved in learning about and tasting new vegetables—you can chop up the veggies and have the kids add them to the soup.

If you want to be chef à la soup, check out these easy tips to make sure the soup you make is healthy and filling.

·         To add calcium and protein without the extra fat, instead of using cream, try using skim milk or calcium-fortified soymilk instead.

·         Try adding either fresh or frozen veggies like spinach, broccoli, corn, celery, carrots and potatoes that can help increase fiber, vitamins, and minerals in the soup.

·         A healthier approach to reduce the use of sodium (salt) to flavor the soup is to add your favorite herbs and spices. Experiment with basil, oregano, parsley, garlic, pepper or salt-free seasoning blends.

·         To add more filling power, add beans, lentils, lima beans, brown rice or whole wheat pasta. Beans and whole grains add protein along with fiber.

·         Potatoes, especially russet potatoes, can be pureed into thick and creamy soups—no saturated fat like butter or cream required.

·         Use a low-sodium chicken or vegetable stock as your base and then add your vegetables and meats (chicken, fish, shellfish, or lean meat).

Want more ideas for whipping up healthy soups—or healthifying any meal?  If you are a Health Advocate member whose services include Wellness Coaching, give your Wellness Coach a call.  They’ll be able to give you tips and tricks on making your meals delicious and nutritious!

Fight the flu—start now!

Every fall and winter, 5 to 20 percent of people in the U.S. are infected by seasonal influenza (flu), a virus that attacks the respiratory tract. Experts are saying that this flu season is particularly bad—the Center for Disease Control (CDC) reports that 43 states are already reporting widespread flu outbreaks.  And some cities—such as Boston— are already declaring health emergencies due to a particularly high volume of flu cases reported. 

For some people, contracting the virus can be life-threatening. Therefore, the first line of defense is to get a seasonal flu vaccine. Here’s how you can protect yourself and your loved ones, and how you can turn to Health Advocate for help.

Protect Yourself and Others

• It isn’t too late to get the flu shot! Get your whole family vaccinated. Everyone age 6 months or older should have an annual flu shot. It’s especially important for people at higher risk including young children, pregnant women, people age 65 and older, those with weakened immune systems or chronic illnesses such as asthma, and those who care for others who are at high risk.

• Wash your hands often. Or, use an alcohol-based hand sanitizer. Click here to view best practices for handwashing.

• Cover your mouth. Sneeze and cough into a tissue or into your elbow (if a tissue isn’t handy). This is the best way to prevent virus droplets from becoming airborne.

• Don’t touch your nose and eyes. The virus gains entry into the body through the nose, eyes and mouth. (Don’t nibble on your nails, either.)

Think you have the flu?

• Know the symptoms. A fever over 100 degrees, achy muscles, chills and sweats, dry cough, fatigue, weakness and congestion could mean you have the flu.

• Call your doctor. Your doctor may provide a diagnosis and treatment plan.

• Stay home. Going to work or being out and about while sick will only spread the disease.

• Load up on liquids and get plenty of rest. This can help you prevent dehydration and allow your immune system to mount a good defense.

How Health Advocate can help

If you’re a Health Advocate member, turn to us for help with:

• Researching places to get vaccinated and arranging for a flu shot

• Answering questions about the flu and the vaccination

• Finding you a doctor if you think you have the flu, and help making the appointment

• Resolving any claim or insurance issues

Health Advocate members can call us for help at 866.695.8622 or visit us online at HealthAdvocate.com/members.

Tackling Bullies in the Office

Contrary to popular belief, bullying is not limited to taking a classmate’s lunch money or pushing another student down at recess. Bullying represents a variety of behaviors, including physical aggression; verbal aggression; emotional aggression, such as spreading rumors or hurtful gossip; sexual aggression; and cyberbullying.

Bullying is not isolated to school hallways or playgrounds.  An alarming 35 percent of adults have been bullied or are currently experiencing bullying in the workplace, according to the Workplace Bullying Institute.

As part of National Bullying Prevention Month, Health Advocate is pleased to share some tips and resources that can help you confront bullying that happens at work.

Bullying in the workplace

Bullying in the office, whether it’s by a peer or a boss, can create a hostile work environment.  And many victims keep it a secret because they are afraid that if they tell someone, they’ll lose their jobs. 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.  It can cost a single business $83,000 a year as a result of absenteeism and stress-related issues, says Civility Partners LLC.

It’s important that victims take steps to stop the bullying.  Whether it’s a peer or supervisor causing a hostile work environment, the victim needs to take action.  If you feel you are a victim of a bully in the office, here are some steps you can take:  

·         If you have access to an Employee Assistance Program (EAP) through your employer, they can help you. Many people are uncomfortable bringing up workplace bullying to other people in the office, so an objective third party—like an EAP—who is an expert in handling these kinds of situations can be helpful to you.

·         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 this information on file as proof in case of retaliation.

·         Consider telling the bully how you feel.  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 around the bully; don’t feel intimidated or let the bully make you feel bad about yourself.

·         Don’t be afraid to be yourself around your other colleagues. Keep your relationships with your workplace friends. 

Bullying can cause undue stress, so if you’re being bullied it’s important to resolve the problem quickly. If you have access to an Employee Assistance Program (EAP) such as the Health Advocate EAP+Work/Life service through your workplace, call to speak to a Licensed Professional Counselor and/or a work/life specialist.  They are trained to help you handle issues like bullying, workplace conflicts, and the stress that these issues can cause. 

Take Care of Yourself While Caring for a Loved One

As a caregiver of a loved one, you are not alone. According to the National Alliance for Caregiving, over 65 million people in the U.S. provide care for a friend or family member who is chronically ill, disabled or elderly.

Caring for a loved one can take a lot of time and energy. You have probably already been told that unless you take good care of yourself, you will not be able give the kind of care you want to give your loved one. But many caregivers are so busy doing what has to be done for their loved one that they often put their own needs last on the list of priorities. Health Advocate is here to help, offering practical tips on maintaining your own health while caring for someone else.

Build a support team­ – You can’t do it alone, so take some time to build your support team. This should include your loved one’s doctor, family members, friends, church or community organizations, and anyone else you can turn to in a time of stress. Don’t be afraid to meet with your family to ask them to share in the day-to-day responsibilities and/or the cost of care.

Get a checkup – You most likely are much more focused on your loved one’s health than your own. But stress takes a toll on your immune system, so don’t ignore your own health. Be sure to make and keep appointments for your annual checkups and screenings, and don’t hesitate to visit your doctor if you’re starting to feel under the weather.

Healthy eating – Even if you don’t feel hungry or think you don’t have time to eat, try not to skip meals. Healthy food can help give you the energy you need during busy days. Keep healthy snacks like fresh fruits and vegetables available. Also, consider asking a friend or family member to help you prepare healthy meals when you don’t have a lot of spare time to cook.  

Fit in a workout – Research has shown that one of the best ways to manage stress is through exercise. Take some time out of your day and go for a 10-minute walk to fight stress and maintain good cardiovascular health. You can also try some stretching exercises to release muscle tension.  

Call it a night – It’s important for you to get enough sleep so that you can be alert and awake to keep up with caregiving duties. If your caregiving responsibilities tend to interrupt your sleep, try taking a 15-minute power nap during the day.   

Take a breath – Consider meditating, listening to guided relaxation recordings, or putting on relaxing music when things get stressful or tense.

Have a spa day – Take a little time for you-- treat yourself to a stress-reducing massage. It can help you recharge and relieve tension.  

Get help when you need it – Luckily, there are many resources available to help caregivers. Consider reaching out to the following organizations for assistance:  

·         If you are a Health Advocate member, call your Personal Health Advocate, who can help in a variety of ways.  First, your Personal Health Advocate can find a local, in-network primary care physician or other medical provider for you so that you can stay on top of your screenings and checkups.  They can also help you locate a counselor who can address concerns like stress and anxiety.  Your Personal Health Advocate can also help you locate caregiving help, support groups and other resources in your area.

·         The National Family Caregivers Association is a nationwide service that helps older adults and their caregivers find local services for seniors. To get started, visit www.thefamilycaregiver.org.

·         The Meals on Wheels Association of America is the oldest and largest national organization composed of and representing local, community-based senior nutrition programs in all 50 U.S. states, as well as the U.S. Territories. There are Meals on Wheels chapters nationwide that can deliver meals to seniors who are confined to their homes. To find a chapter near you, visit www.mowaa.org.

Allergen-Free Classroom Treats

We live in a world where many children have allergies to one or several of the following foods: wheat, milk, peanuts, tree nuts, eggs, fish, shellfish, or soy. These 8 types of food trigger 90% of allergic reactions.  As many as 8% of children in America have diagnosed food allergies, according to a study recently published in the journal Pediatrics.

Because of the prevalence of food allergies, parents who are tasked with providing classroom treats for birthdays or for holiday parties are faced with the challenge of finding snacks that everyone in the class can safely eat. That’s no easy feat!

Often, it’s easier for parents to bring in pre-packaged treats for a classroom function.  This is because the FDA requires that the presence of any of the eight most common allergens, which are listed above, is disclosed on the food’s labeling/packaging.  This allows you to easily see whether or not a product contains these allergens, which helps you make smart decisions when choosing classroom treats.  Many parents of children with food allergies prefer that their children are given pre-packaged snacks instead of homemade treats since this reduces the risk of cross-contamination from someone’s home kitchen (for example, cross-contamination could occur if residue from peanut butter accidently stayed on a spoon that was used to mix cupcake batter, which could pose a problem for a child who is allergic to peanuts).

Fruits and vegetables are among the safest—and healthiest—bets for snacks that are free of the 8 most common allergens. Bear in mind that occasionally some tropical fruits (such as coconut) might trigger an allergic reaction, so you may wish to avoid them when you’re putting together a classroom treat. Consider arranging fruits and veggies on kabobs or making up a tray of fruits and veggies for kids to pick from.   For a fruit tray or kabobs, try using blueberries, blackberries, raspberries, grapes, cantaloupe chunks, watermelon slices, oranges, and raisins or dried cranberries.  For a veggie tray or kabobs, include carrot sticks, broccoli florets, slices of bell peppers, sliced tomatoes and sliced cucumbers.

Another fun idea for a classroom snack is a frozen treat. We all know that it doesn’t feel like a party without ice cream, but unfortunately many ice cream products contain milk, sometimes contain wheat and eggs, and often become cross-contaminated by nuts. The good news is that there are dairy-free, egg-free, wheat-free and nut-free alternatives. Consider bringing in frozen lemonade, Italian ice, or whole-fruit popsicles for a safer cool treat.

Looking for a crunchy treat to bring in?  Lightly salted rice cakes—which can be topped with fruit jam—or air-popped popcorn are two fun and healthy ideas.

Remember, if you or your child has or might have a food allergy, Health Advocate is here to help.  If you are a Health Advocate member, call us to help you locate an in-network physician or allergist who can help diagnose any suspected allergies.  We can also help you locate a nutritionist that can give you healthy allergy-friendly recipes—or, if your Health Advocate membership includes wellness coaching, we can connect you to a Wellness Coach that can help you come up with healthy, safe recipes that you and your family can enjoy.

Help Keep the Roads Safer by Staying Awake

The statistics regarding sleepy drivers are downright scary.  According to the National Sleep Foundation’s 2005 Sleep in America poll, approximately 11 million drivers admit that they have had an accident or near-accident because they dozed off or were too tired to drive.

Drowsy drivers are a danger to themselves as well as to others on the road. Similar to alcohol and drugs, sleep loss impairs driving skills, making hand-eye coordination, reaction time, vision, awareness of surroundings, judgment, and decision-making more difficult. Health Advocate offers the following tips on how you can get more sleep and/or a better night’s sleep so that you can stay awake and alert the next day on the roads.

Turn in early. The amount of sleep needed varies from individual to individual, but experts recommend between 7-9 hours of sleep per night.

Create a sleep-conducive environment. Make sure your bedroom is dark, quiet, comfortable and cool. Sleep on a comfortable mattress and pillow.

Don’t eat before bed. Finish eating big meals at least 2-3 hours before your regular bedtime.

Exercise regularly. It is best to complete your workout at least a few hours before bedtime.

Deal with stress. If day time troubles keep you awake, try writing them down and leaving them until tomorrow.

Bring a companion.  If you’re planning a long driving trip, bring a friend along for the ride. Other passengers may be able to help spot early warning signs of fatigue in the driver.  Periodically switching drivers can also be a good way to ensure that you’re keeping an alert driver at the wheel at all times.

Take a break. Try and schedule regular stops – every 100 miles or 2 hours, even if you don't feel tired, and more often if you feel like you need it.

Don’t drink alcohol. You should never consume alcohol before driving in the first place, but it is especially important to realize that alcohol can increase fatigue. If you are already tired, even drinking a small amount of alcohol may exacerbate your sleepiness and increase your risk of crashing.

Read the labels on your medications. If medications warn that they may cause drowsiness, try to avoid taking them before driving. If you must take prescription medications that cause drowsiness, avoid driving after taking them.

Talk to your doctor. Consult your physician if you suffer frequent daytime sleepiness, experience difficulty sleeping at night, and/or snore loudly on a regular basis. Your doctor may suggest that you visit a sleep specialist.

If you are a Health Advocate member and are concerned about getting a better night’s sleep to avoid sleepiness on the road, call us-- your Personal Health Advocate can help locate an in-network doctor or a sleep specialist near you.