The Benefits of Being Unplugged

In today’s world, “screen time” isn’t just associated with how much time you spend watching TV. Smartphones, televisions, computers and tablets, we are perpetually connected to the goings-on of the rest of the world, 24/7. We spend an enormous amount of time plugged in—but is this constant stimulus really healthy for us?

Staying aware of your screen time is important when you’re trying to maintain a healthy lifestyle and stay in your healthy weight range. In a study done by the United States Department of Agriculture Nutrition Evidence Library on the relationship between screen time and body weight of adults, they found that more screen time is directly linked to an increase in obesity and other health-related concerns:

Obesity. The more time we spend sitting and staring at a screen, the less time we are being active and moving our bodies, which burns calories.

Irregular sleep. Light and sound from your TV or laptop has been proven to cause an irregularity in the sleep cycle. Exposure to light at night (even dimly lit) may suppress your body’s production of melatonin, the chemical that causes deep sleep. Insufficient sleep can increase the risk for obesity and other health and safety issues.

Behavioral problems. Although this is a new subject doctors are studying, constant use of electronics is believed to be linked to attention and behavioral problems. Constantly scrolling, reading, liking and sharing are believed to be linked to people not being able to focus on slower, less exciting tasks.

Impaired academic performance. Although it depends on the individual, studiesshow that playing music, TV, or other stimulates while studying, can distract the brain from concentrating on the work in front of them, leading to lower test scores.

Eyesight problems. Many people complain of dry or itchy eyes, headaches, and blurred vision after looking at a screen for too long. So far, it’s unclear whether staring at a lit-up screen for prolonged periods of time has long-term effects on eyesight.  Regardless, the CDC recommends giving your eyes a break every 2 hours after looking at a screen, especially when reading small fonts or viewing bright colors.

So what can you do instead?

This may seem like a silly question, but these days many people don’t know what to do without their smartphone in their hands. Next time you notice you’ve been plugged in for too long, close the screen and try a healthier activity:

Read a book. You may have access to thousands of books on your electronic reader, but reading the pages of a hardbound or paperback book will make you less tempted to open up another screen, or be distracted by a new email, text, or notification.

Cook a new meal. Find an interesting recipe and cook a meal you haven’t tried before. Going out to the market, preparing the meal, and enjoying the meal with a friend or your family are all great alternatives to being glued to a screen.

Exercise. Take a walk around the neighborhood, practice yoga in your living room, or dust off that gym membership card and go break a sweat.

Just take a break. Write a handwritten letter to a family member, make plans with an old friend, do some chores around the house…  There are countless options.  Try dedicating an hour a day to being completely unplugged and see if you notice a difference in your mood.

If you are a Health Advocate member and feel like you are suffering from health problems stemming from too much screen time, call us to speak to your Personal Health Advocate. Your Personal Health Advocate can help connect you to the right doctors to address your needs.

Workout of the Week: Forward Lunges

Each Friday, we’ll have a new Workout of the Week (WOW) for you.  We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week.  These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

Forward Lunges

·         Starting position: Stand with your feet together, and push your chest out. Make sure your arms are resting at your sides.

·         Next, tighten your abdominal muscles. Then, with one foot, take a long step forward, maintaining your balance as best you can.

·         After that, holding your balance and keeping your back straight and eyes looking straight ahead, slowly lower your body down toward the ground until your front thigh is parallel with the floor. Hold this position for 1 to 2 seconds. Make sure your knee does not extend further than your toes; avoid leaning over your foot.

·         Finally, firmly push off your front leg, activating your thighs and glute muscles to return to the starting position.

·         For your next set, use your other leg.

Try doing 20-30 lunges a day this week. You can do lunge walks around your living room or kitchen to make them go faster.  Just remember to keep proper form: back straight, chest up, eyes forward.

Want more fitness ideas?  If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.

Ask a Health Advocate: I'm planning a party—do you have any helpful food safety tips?

The beginning of fall brings many opportunities to plan fun get-togethers, and every great gathering needs appealing refreshments. Whether you’re planning a party for Halloween or to celebrate a birthday, or providing food for a neighborhood block party or your child’s class at school, one thing is for certain: food must be prepared safely so that those who eat it don’t become ill.  Keep these tips in mind as you prepare your food.

Basic tips

The following safe food handling procedures are essential for all food preparation, whether it’s for a party or just an everyday meal:

• Clean: Anyone preparing food should use soap and water to wash their hands, clean kitchen surfaces like countertops, and clean any utensils to be used.
• Separate: Use different cutting boards to ensure that raw meats stay separated from other foods you’re preparing.
• Cook: Use a food thermometer to make sure you’re cooking foods to the proper temperature.
• Chill: Quickly chill raw and prepared foods.

 

Tips for preparing food for a party or buffet

The USDA recommends the following tips when making food for gatherings:

·         Cook food thoroughly. If you’re cooking food ahead of time for your party, make sure it’s cooked to its minimal internal temperature.  Not sure what the right temperature is for what you’re cooking? Visit the USDA’s website for more information.

·         Use shallow containers.Divide cooked foods into shallow containers to store in the refrigerator or freezer until serving—it encourages rapid, even cooling.

·         Replace empty platters instead of just adding fresh food to a dish that already had food in it. Many people's hands may have been taking food from the dish, plus the dish has been sitting out at room temperature.

·         Mind the two-hour rule.Food should not sit at room temperature for more than two hours. Discard anything left at the refreshment table after two hours.

·         Maintain proper food temperatures. Hot foods should be kept at 140 °F or warmer. You can keep hot foods hot by using chafing dishes, slow cookers, or warming trays. Cold foods should be held at 40 °F or colder. Keep foods cold by nesting dishes in bowls of ice, or use small serving trays and replace them often.

 

Tips for preparing meat or poultry

• Thaw your meat/poultry before cooking it so that it cooks more evenly.  You can thaw it slowly but safely in your refrigerator.  If you need to thaw it more quickly, you can use your microwave to defrost it, but only if it will be cooked immediately afterward.
• Marinate meat or poultry in your refrigerator, not on your counter. 
• Transport food safely. If you’re going to be transporting food to another event or location, use an insulated cooler with ice packs; the cooler needs to keep your food at a temperature of under 40 degrees Fahrenheit.
• Use a clean dish. When taking cooked food out of the oven, put it on a clean platter.  Don’t re-use the same platter that previously held raw meat or poultry.
• Refrigerate any leftovers quickly, and throw out any food that’s been left out for over 2 hours.

 Other resources for help

·         http://www.foodsafety.gov/keep/events/index.html

·         http://www.fsis.usda.gov

 Have a question for a Health Advocate? Email nhess@healthadvocate.com, and your question may be answered in an upcoming “Ask a Health Advocate” column!

Maximize your Senior’s Independence

If you know an elderly loved one that’s living on their own, without any assistance, it’s important to help make sure they are leading a healthy, independent lifestyle. Maintaining or restoring health in elder years requires more work and time than in younger years. Here are some tips on how to help keep your aging, independent loved one healthy.

A healthy diet.Make sure they are eating well. This is especially important if the person has a medical issue that requires dietary restrictions. Buying groceries can be expensive, so help your loved one cut out coupons and look for weekly deals at the grocery store. For a holiday gift, consider giving them a membership to a wholesale club where they can purchase items in bulk, which may be more budget-friendly.

Get moving! If your loved one is already reasonably healthy, they can begin a regular fitness program. Staying active can help keep them happy, healthy and less stressed.  According to the Mayo Clinic, exercise boosts mood and energy, and can lower blood pressure. Try low-impact exercises with your loved one, like walking or stretching, light aerobics and yoga. Always consult with your loved one’s primary care doctor to make sure they can begin an exercise routine.

Keep living quarters safe. Ensure your loved one’s house or apartment is safe. Make sure they have proper lighting and invest in nonskid rugs to help prevent falls and accidents.

Monitor daily. If your loved one takes prescription medication for a medical condition, be sure to know the dosage and frequency, and monitor them to ensure that they are taking it as prescribed. Keep an eye out for any over-the-counter drugs and herbal supplements that may interact with prescription medication. If there are any questions regarding prescribed and over-the-counter medication and supplements, offer to accompany your loved one to see their primary care physician or pharmacist.

Be good company.  Make frequent visits to your loved one. While it’s important to check up on them to make sure they are living well on their own, it’s also a good idea to provide companionship. Make your visits special. Take a walk in the park, go to lunch and a movie, play cards and board games or just reminisce about shared happy memories.  Also, check out community activities at local senior or adult daycare centers. It’s important for your loved one to stay involved with family and friends to maintain a healthy, active, social life.

If you are a Health Advocate member, reach out to your Personal Health Advocate for more information and tips on helping your elderly loved ones maintain their independence, health and quality of life.

Preparing for Open Enrollment

Annual open enrollment is finally here!  It’s time to review your current benefits, and maybe even choose new benefits.  But make sure you’re making an educated decision--not understanding your benefits and/or taking the time to choose the appropriate benefits can be a problem. In fact, a recent study by Aflac showed that 56 percent of American workers estimate they waste up to $750 each year because of costly mistakes they have made with their health insurance benefits.

It’s important to fully understand your benefits, especially if you are making changes in your life, or are expecting big changes in the coming year –like getting married, or thinking about starting a family. These are questions you need to ask yourself when selecting benefits this open enrollment period. 

Health Advocate, Inc. offers the following tips to help you make the best choices to meet your needs.

·         Don’t over-insure or under-insure. Before choosing a plan, it’s important to assess your current health and financial circumstances.  For instance, patients with a chronic condition should consider a plan that covers numerous visits to doctors and specialists. For those planning on starting a family, it’s important to look for insurance that will cover prenatal care. If you are young and relatively healthy, you could consider a high-deductible health plan in order to save money on monthly premiums. 

 

·         Check to see if your doctors are in-network. Don’t automatically assume your doctor is covered in your plan’s network.  If you go out-of-network, you will be paying more out-of-pocket costs to see your preferred doctor.  Contact your insurance company to find an in-network doctor or call your Personal Health Advocate, who can help you locate a physician.

 

·         Your current health plan may not be right for you. Your coverage may have changed. Maybe your copay is higher or maybe your prescriptions are not covered anymore. Take the time to look into other policies that may better fit your health needs.  

 

·         Take into account any life changes.  Are you planning to have a baby and need maternity coverage, or are you adding an adult child (up to 26 years old) to your plan? Don’t assume that your current plan will automatically provide coverage. Review your benefits carefully.

 

·         Know the differences between a Health Savings Account (HSA) and a Flexible Spending Account (FSA). Depending on your company’s benefit offerings, both HSAs and FSAs may be available, and it’s important to understand the differences between the two so that you can choose the one that best meets your needs. For example, both options allow you to put money aside into a fund for medical expenses. But an HSA can be held on until retirement if you choose, while the funds in an FSA will be lost before the end of the plan coverage period if it is not used. 

 

·         If one is available, budget your Health Savings Account (HSA) properly. An HSA can be spent on qualified health expenses, such as most major medical, dental or vision. The money placed in an HSA is pre-tax and accrues interest year after year, so you never have to deal with “use it or lose it.”

 

If you are a Health Advocate member and you have questions about your benefits, call us today!  A Personal Health Advocate can address your questions or concerns and help you better understand the ins-and-outs of your health plan.

Healthy School Lunches Made Easy

It pays to pack a nutritious packed lunch for your child. Granted, it’s one more thing to do in an already busy day, but the benefits are numerous, especially if you are health-conscious.  Packing your child’s lunch allows you to ensure that your child has healthy food at hand, helps keep your child away from unhealthier food choices, and may even be more economical.

Healthy packed lunches should include foods from at least three groups, providing your child with a balanced meal that includes whole grains, lean proteins, and fruits and vegetables.  Health Advocate offers the following ideas on packing healthy lunches for your kids.

Know the rules.Many schools have policies in place to protect children who suffer from potentially life-threatening food allergies, such as peanut allergies. Before packing your child’s lunch, make sure you know the school’s policy on what foods you can and can’t send to school.

Think outside the (lunch)box. Don’t feel boxed in to packing a traditional sandwich/fruit/milk combo. Consider other types of balanced meals that contain interesting foods. For example, you could pack hummus and whole-grain crackers, a hard-boiled egg, cut-up vegetables and a yogurt.

Have healthy foods on hand. When preparing lunch, make sure you have healthy foods that pique your child’s interest and eating style. Some healthy foods to keep in the kitchen include: whole grain breads and crackers; canned tuna fish; low-fat cheeses and cottage cheese; low-sodium natural lunch meats; various fruits and vegetables; yogurt and granola. Encourage your kids to make fun sandwiches with different whole grain breads, bagels, pita pockets or colorful wraps. Instead of traditional sandwich spreads like mayonnaise and mustard, try tabouli or hummus.  

Keep it cool.  If you are packing foods that need to be kept cold or chilled, use an insulated lunch box and include a freezer pack that helps food stay cold.

Consider your child’s age.  It’s important to pack foods that are easy to eat, especially for younger children. Older kids might be able to peel an orange or hard-boiled egg with no problem, but younger ones might have a tougher time completing these tasks quickly. Make sure to peel and cut up foods to make it easy for younger children to eat. Other fun, nutritional lunch options include:

·         Spinach wrap or tortilla with shredded low-fat cheddar cheese, chopped grilled chicken with a side of cut up carrots, celery and cucumbers

·         Egg salad on whole-wheat bread with tomato and lettuce and a side of fruit salad or applesauce

·         A ½ cup of low-fat cottage cheese mixed with strawberries, blueberries and pineapple with whole-grain crackers and hummus

·         A whole-wheat pita pocket stuffed with feta cheese, grilled chicken, cherry tomatoes, olives and lettuce with a side of yogurt

Don’t forget a drink!Water is always the healthiest choice. But if your child prefers fruit juice, make sure you provide juice that is 100% natural with no added sugars.

Make it fun. We all crave a snack now and then, so offer your kids some healthier types of treats. Some nutritious options include:

·         Baked potato chips

·         Air-popped popcorn

·         Trail mix, raisins and other dried fruits

·         Seeds (such as pumpkin or sunflower seeds)

·         A square of dark chocolate

·         Granola bars and fig bars

A few extra tips to make packing lunches easier for moms and dads:

·         Have your child help. Lighten your lunch-packing workload by getting your child involved. For example, you could cut up some raw vegetables for your child’s lunch, and they could pack them into a reusable container or plastic sandwich bag. Or, you could tell them that it’s their responsibility to choose a piece of fresh fruit from the basket to add to their lunch bag. Not only does it reduce the work you have to do, it gets your child involved in preparing healthy choices. 

·         Buy in bulk. Especially if you have more than one child, it may be a good idea to buy healthy lunchtime staples in bulk from your preferred wholesale club; this could lower your price per item.  It’s easy to store nonperishable items like applesauce, 100% fruit juice boxes, bottled water, peanut butter, bags of trail mix, nuts, and granola bars.

·         Prepare in bulk. If preparing a healthy lunch for your child every school night doesn’t fit your schedule, choose one night and prepare lunches for the whole week. Make and package sandwiches, cut-up veggies, bags of healthy snacks (whole-wheat crackers, dried fruits, etc), and a fruit (fruit cups, applesauce, or fresh fruit); put into brown paper bags and stash in the fridge.

If you are a Health Advocate member and you have access to Wellness Coaching, call your coach today, or visit HealthAdvocate.com/members, for more healthy meal ideas!

This week's WOW: Walking!

Each Friday, we’ll have a new Workout of the Week (WOW) for you. We hope you’ll try it out over the weekend and then build it into your daily routine Monday through Friday of the coming week. These workout ideas will be simple, appropriate for people of various ages and abilities, and allow you to fit a little more physical activity into your week!

This week’s WOW focuses on walking. Try walking an extra 500 steps each day this week. Count your steps by using a pedometer, a small device that clips onto your belt—if you don’t already own one, you can pick up an inexpensive one at many mass market retailers. 

If you’re not accustomed to doing too much walking, 500 steps may seem like a big number, but trust us—just start walking, and you’ll reach 500 sooner than you think! Here are a couple simple ideas to get you started:

* Take the kids and/or the dog for an after-dinner walk

* Park farther away from your office building to walk more steps before you start your shift

* On a rainy day, walk briskly through the mall--take the stairs (not the escalator)  to get from one floor to the next!

 

An extra 500 steps a day will add up over time and can help you burn extra calories. If you’re already a frequent walker and 500 isn’t challenging enough, try doing those steps on an incline, or just set your step goal higher.

Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit.