Eat This... Not That!

You may find that healthy food choices are hard to make on a daily basis. Whether you are eating at home, at work, or on the go, we want you to understand how and to become comfortable with making better choices at each of your meals and your snacks in between.

For most of us, the ideal way of feeding our bodies is to eat several (5-6) small meals each day. Our bodies need food for energy, not to satisfy cravings or to answer to emotions. Therefore, it’s important to remember that our bodies only need so much food each time we eat. If we eat too much at once, our bodies will store fat. It’s also important to know which foods are high in energy and nutrients (such as fresh fruits and vegetables and those low in calorie, fat, and sugar) and which foods deplete energy (those high in fat and sugar).

The best small meal is balanced and incorporates more than just one food group. When you combine foods that are high in fiber and protein, it helps to slow digestion and keep you feeling full and satisfied longer than if you eat foods high in sugar. So instead of just eating an apple, add something like natural peanut butter to it. Below you will find more food ideas that are healthy and satisfying!

EAT THIS: Raw Veggies (carrots, colored bell peppers, cucumbers) with low fat dressing or fresh fruit/celery with natural peanut butter

NOT THAT: Potato chips or pretzels with sour cream and onion dip or a soft pretzel

WHY? The chips and pretzels are refined starches that raise blood sugar and will leave you feeling tired and hungry sooner than later. The chips and dip are also high in fat and calories.

EAT THIS: Hummus with sliced whole wheat pita bread  and/or fresh veggies

NOT THAT: Tortilla chips with cheese salsa dip

WHY?  Hummus is a great source of protein and will provide your body with energy. Both the hummus and whole wheat pita bread are high in fiber and will keep you full longer. The veggies are high in nutrients that your body needs each and every day. The chips and dip are high in cholesterol and unhealthy fats.

EAT THIS: Healthy granola bars (low in sugar with no high fructose corn syrup)

NOT THAT: Candy bars

WHY?  The granola bar has fiber, whole grains, and sometimes protein. Most candy bars are much higher in calories, sugar and fat, and although they may be satisfying temporarily, they are not providing your body with long-term energy and nutrients.

 
EAT THIS: Hot oatmeal

NOT THAT: raisin bran

WHY?  They both have whole grains, but most raisin bran is high in added sugars.  Add your own fresh fruit to the oatmeal for a bit of healthy sweetness.

EAT THIS: Frozen berries with low fat Greek yogurt

NOT THAT: Canned fruit with “fruit on bottom” yogurt

WHY?  The Greek yogurt is higher in protein and lower in sugar.  Most canned fruit and many yogurts have high fructose corn syrup or artificial sweeteners.

EAT THIS: 100% whole wheat toast with 1 TB natural peanut butter

NOT THAT: Toasted bagel with cream cheese

WHY?  The bagel is white flour (refined grains raise blood sugar).  It is higher in calories and lower in fiber than whole wheat toast.  The natural peanut butter has cholesterol-lowering healthy fats, while the cream cheese is high in cholesterol and saturated fats.

DRINK THIS:  Almond milk

NOT THAT:  Whole (Vitamin D milk) or 2% cow’s milk

WHY?  The cow’s milk is higher in saturated fat, cholesterol and added hormones (unless organic).  The almond milk is lower in calories and fat.  If you prefer cow’s milk, go for 1% or skim (non-fat) whenever possible. Remember that ALL milk contains vitamin D, not just whole milk.  

EAT THIS:  Flat bread pizza with veggies and low fat mozzarella

NOT THAT: Slice of Sicilian pizza with pepperoni

WHY? The first choice has less fat and calories, and has a smaller amount of refined starches. It also has added veggies that have a lot of vitamins, minerals, and disease-fighting power.

EAT THIS: Grilled chicken on garden salad with whole wheat crackers with balsamic vinaigrette dressing

NOT THAT: Caesar salad with grilled chicken

WHY?  The Caesar salad has added cheese, fried croutons, and creamy dressing.  All of these pack on the fat and calories. The garden salad has more of a variety of colorful veggies and a heart-healthy dressing.

EAT THIS: Donut shop veggie/egg white/cheese wrap

NOT THAT: Donut shop low fat blueberry muffin

WHY? The blueberry muffin is high in sugar and refined starches.  The wrap is higher in protein and lower in fat, with added nutritious veggies.

Remember, eating small amounts more often throughout the day, incorporating healthy protein choices with your snacks, and avoiding late night eating can reduce weight gain over time.  Maintaining a healthier weight can help to prevent or manage heart disease, type 2 diabetes, osteoarthritis, and other weight-related chronic conditions.

If you have questions, or other “eat this, not that” suggestions, leave a comment below or email Dr. Haaz at shaaz@corporatehealthsolutions.com.

HEAT SAFETY

WHAT IS THE HEAT INDEX (HI)?

The Heat Index (HI) is a measurement that combines the air temperature with humidity to determine how hot the weather feels. With high humidity, the body retains more heat because evaporation is slower. It is similar to the “wind chill index” which is used during cold weather.  It is measured only if the temperature is greater than 80 degrees Fahrenheit and humidity is 40% or higher. If the air temperature is 96°F and the relative humidity is 65%, for example, the heat index is 121°F.  The HI is calculated for shady conditions with light wind.  The HI is even higher in places with full sun or strong wind.

WHY IS THE HI IMPORTANT?

When the HI is high, the risk of a heat-related disorder increases, especially for those who are outdoors (or indoors without air conditioning) for long periods and doing challenging activities. High risk groups such as children, elderly, and those with certain health conditions (asthma, heart conditions, obesity) should be especially careful in such conditions.

WHAT ARE SOME HEAT-RELATED CONDITIONS?

Heat Stroke happens when the body can’t cool itself down and body temperature rises quickly.  It can cause death or disability if not treated immediately.  Warning signs can include: body temperature above 103 degrees, hot skin with no sweating, fast pulse, headache, dizziness, nausea, confusion, or unconsciousness. If you see someone with these signs, take them to a shady area, cool them down with water until their body temperature reaches 101-102 degrees and contact emergency medical services.  Do not give them any alcohol.

Heat Exhaustion is milder than heat rash and can happen with several days of exposure to high temperatures, especially without proper hydration. It is most common in the elderly, those with high blood pressure, and anyone working in hot conditions.  Warning signs include: heavy sweating, paleness, muscle cramps, tiredness, weakness, dizziness, headache, nausea or vomiting, fainting.  If untreated, heat exhaustion can become heat stroke. If someone has heat exhaustion, they should drink cool (non-alcoholic) drinks, rest, take a cool shower or bath, use air conditioning, and wear light clothes.

Heat Rash is most common in young children. It happens with excessive sweating during hot weather.  It looks like small blisters and usually happens on the chest and in body creases (elbows neck, groin, etc.  The best treatment is cool air and keeping the area dry. Powder might help discomfort.

Heat Cramps are muscle pains after difficult activity in hot conditions, especially with heavy sweating.  They happen from a loss of salt in the muscles.   If you have heat cramps, stop activity and drink a clear juice or sports drink.  Stay in a cool place and don’t return to the activity until a few hours after the cramps go away.  If the cramps don’t go away in an hour, get medical help.

HOW CAN I FIND OUT THE HI?

You can find a map of the US with general HI information at:

http://www.weather.com/maps/maptype/currentweatherusnational/uscurrentheatindex_large.html

Type your city or town in the search field for more specific details and heat advisory information.

HOW CAN I PROTECT MYSELF AGAINS HEAT-RELATED CONDITIONS
1. Drink more liquid than your thirst suggests.  During difficult activity in the heat, drink 16-32 ounces of water every hour.
2. Avoid alcohol during outdoor activities in high HI conditions.
3. Take a cool shower or bath if you don’t have air conditioning. Fans provide comfort, but do not protect against heat-related conditions.
4. Wear lightweight, loose clothing.
5. Pace yourself during activities.
6. Use sunscreen as directed.

This summer, as the temperature heats up, check the heat index and take steps to stay safe during work and play.

HANDLING WORKPLACE STRESS

Got Job Stress?

There’s no getting around it. If you have a job, you probably have experienced some job stress. We all handle stress differently. Not all stress is bad, (in fact, most stress is helpful) and learning how to manage it helps to maximize job performance, stay safe on the job, and maintain physical and mental health. Occasional job stress may actually increase motivation and productivity, but too much can be unhealthy, both professionally and personally.

How Do I Know If I Have Job Stress?

Job stress is not limited to any one job or industry, although some jobs tend to generate more than others. Some jobs, by definition, tend to be higher stress, such as ones that are in dangerous settings (fire, police), that deal with demanding customers (service providers), that have demanding time pressures (healthcare), and that have repetitive detailed work. The first step to reducing job stress is to identify what factors may be causing it.

There are many causes of job stress. Common causes of job stress include:

• Excessive workload
• Safety risks
• Conflicting job demands
• Not enough rest or lunch breaks
• Long working time and/or low payment
• Unreasonable demands
• Workplace bullying or harassment
• Poor performance from co-workers
• Conflicts and competition among staff
• Time away from family

What Are the Signs and Symptoms of Job Stress?

 Job stress can lead to poor health and injury.  Below are some early warning signs of job stress. (Note: These symptoms may be due to something other than job stress)

   ·         Low morale

·         Depression

·         Fatigue

·         Increase in substance use

·         Sleep problems

·         Anger/irritability

·         Physical problems (headaches, stomach problems)

·         High Absenteeism

·         Problems with relationships

What Are Some Strategies for Managing Job Stress?

We all experience stress differently and manage it differently. What may work for a co-worker, may not work for you and vice versa. The good news is there are helpful, tips for managing job stress. 

Here are 10 tips for dealing with the stress from work:

1. Get time away. If you feel the stress building, take a break. Walk away from the situation, perhaps walking around the block, sitting on a park bench, taking a little break. Exercise does wonders for the psyche. But even just finding a quiet place and listening to music or the sounds of nature can reduce stress.

2. Fight through the clutter. Organizing your life can help you feel a greater sense of control. Keeping a to-do list and crossing things off of it as they are completed, also helps.

3. Talk it out. Sometimes the best stress-reducer is simply sharing your stress with someone close to you. The act of talking it out and getting support from someone else is an excellent way of blowing of steam and reducing stress. Have a support system of trusted people.

4. Have a mindfulness moment. Go to the restroom or a private space and take several long, deep breaths. Deep breathing is a proven way to decrease stress so you can return to a task feeling renewed and refreshed. Try it once to see how well it works!

5. Get enough rest or sleep. Not getting enough rest sets the stage for stress on the job.

6. Make friends at work. Just knowing you have co-workers who can help you will reduce your stress level. Just remember to also help them when they are in need.

7. Find humor in the situation. When you or the people around you start taking things too seriously, find a way to break through with laughter. Share a joke or funny story.

8. Have realistic expectations. While Americans are working longer hours, we can still only fit so much work into one day. Having unrealistic expectations sets you up for frustration and increased stress.

9. Nobody is perfect. If you tend to obsess over details so that "everything is perfect," try to change your motto to performing your best.

10. Keep a positive attitude. Negativism takes away energy and motivation, so avoid it whenever possible. Stay positive and reward yourself for little accomplishments (even if no one else does).

Final Thoughts

Beware of the stressors that you create. For example, if you are always running late in the morning try setting your clock ahead, giving you extra time. Nothing jump starts stress level like arriving late to work. Lastly, while interacting with bosses or co-workers can sometimes be challenging, by practicing good communication skills you can improve daily interactions.

Your health affects everything. Find a way to reduce stress through one or more of our 10 strategies. You will have better mental and physical health, as well as better relationships with the people around you.

If you struggle with stress and can use some assistance, please feel free to contact a HealthNext behaviorist or Carebridge EAP.   Carebridge service is available 7/24/365. Contact Carebridge at 1-800-437-0911 or by emailing Carebridge at clientservice@carebridge.com.

ALLERGY AWARENESS

It’s that time of year again when many of us are experiencing the symptoms of allergies. The month of May is designated by the Asthma and Allergy Foundation of America to be a national month of awareness about allergies and asthma. Allergies are diseases of the immune system that cause an overreaction to substances called “allergens.” They are typically grouped by the kind of trigger, time of year, or where symptoms appear on the body, such as indoor and outdoor allergies (seasonal), food allergies, insect allergies, skin allergies, etc.

This week’s blog will focus on outdoor allergies since they tend to peak this time of year. Outdoor allergies occur when allergens (such as tree, grass, weed pollen and mold spores) are inhaled and cause allergic reactions.

Both genes and environmental factors play a role in allergies. Sometimes allergic reactions appear with the first exposure to an allergen. Other times it may take 3 or 4 years for the reaction to show up. It is also possible to develop allergies over time and with age.

The immune system normally protects the body against harmful substances, such as bacteria and viruses. But in a person with allergies, it is oversensitive. When it recognizes an allergen, it releases chemicals (such as histamines) to fight off the allergen, which causes allergy symptoms.

Which symptoms you experience depends on which part of the body the allergen touches. Most outdoor allergies cause a stuffy nose, itchy nose and throat, mucus production, cough, sneezing, or wheezing.

Signs and Tests

Some people have mild symptoms that are easy to live with. Others experience severe symptoms that disturb daily routines and living. In these cases, it is a good idea to talk with your doctor about the cause of your allergies and possible treatment options.

Your doctor will likely do a physical exam and ask questions, such as when you get the allergy. Allergy testing may be needed to find out whether the symptoms are from an allergy, or some other cause. Skin testing is the most common. One type of skin testing is the prick test. It involves placing a small amount of allergen on the skin, and then slightly pricking the area so it moves under the skin. The skin is then closely watched for a reaction, like swelling and redness. Other skin tests include patch testing and intradermal testing. See allergy testing for more information.

Treatment

The best way to reduce allergy symptoms is to avoid what causes them. For example, if you are allergic to grass, avoid cutting your own grass or being outside when your neighbor is mowing.

There are several types of medication to prevent and treat allergies:

·  Antihistamines – available over-the-counter and by prescription

·  Corticosteroids – anti-inflammatory

·  Decongestants – help relieve a stuffy nose

·  Allergy shots – are sometimes recommended if you cannot avoid the allergen and your symptoms are hard to control. Allergy shots keep your body from overreacting.

Prevention

Shut out pollen. If you notice a film of pollen on your windows at home, keep windows and doors closed to prevent pollen from entering your home. Use an air filter and clean it regularly or run the air conditioner and change the filter often.

Outside. There are certain times during the year when plants and trees release pollen into the air. The timing of these pollen seasons depends on your geographic location. Different regions have different types of plants that pollinate at different times. Depending on where you live, allergy seasons may be mild or severe. Remember that the types of pollen that most commonly cause allergy symptoms are from plain-looking plants, such as trees, grasses, and weeds. Check out your local pollen count. 

Traveling. A few tips to help you avoid outdoor allergies when you are traveling to a place where the pollen count is high:

·  Stay inside between 10:00 am and 4:00 pm (peak pollen times)

·  Keep your car windows closed when traveling

·  Shower after spending time outside to wash away pollen that collects on your skin and hair

Once allergies have developed, treating the allergies and carefully avoiding allergy triggers can prevent reactions in the future. We hope that you will work with your doctor to effectively manage your allergies and practice prevention methods so that you may enjoy a delightful spring season!

PREPARING TO BE TOBACCO FREE

In the coming months, several SCA locations will be going tobacco-free.  If you use tobacco, this might be an ideal time to start thinking about cutting back or quitting.  As the date approaches, SCA will be providing information and resources to assist you. 

 THIS COULD BE IT

If you’ve tried to quit before and have been unsuccessful, there is good news.  It takes most people several tries to quit for life.  An attempt that didn’t stick does not mean you can’t quit.  It might just mean that you weren't ready or didn’t use a method that was a good fit for you at the time.

If you’ve never tried to quit before, there is also good news.  Some people are able to quit for life on the very first try!  There are a variety of ways to quit and support available to assist you with any of them.

BEFORE YOU QUIT

When people start using tobacco after months or years of being tobacco-free, it is usually during one of two situations:

1)      Stressful life events

2)      Situations associated with using tobacco in the past

Whatever your circumstances in life, there are two guarantees: 1) You will experience stressful life events at some point; 2) You will be in situations that remind you of using tobacco.  Before you even choose your method and set a quit date, give some thought to how you will respond when these two inevitable circumstances occur.

MAKE A LIST

I suggest making a list with pen and paper, or print out a document, so you can put it in a visible place.  When life gets difficult, what could you do instead of relying on tobacco?  Could you take a walk?  Call a friend?  What helps you to blow off steam?  Try not to rely on food as a replacement for tobacco because trading the risks of tobacco for the risks of obesity is not ideal.

Think about the ways that tobacco may be helping you to relieve stress.  If you smoke, you might be using the cigarettes as an excuse to walk away from situations (work, family events) and take a break.  Give yourself permission to walk away and take a break even if you don’t need a cigarette.  When you smoke a cigarette, you are also taking a long, slow breath.  This relaxes the nervous system and helps to manage stress.  Try taking a few long, slow breaths without the cigarette and notice how you feel.

If you chew tobacco, you may be relying on that activity to relieve nervous energy.  What else could you do with that energy? 

Also, think about what you will do when you are in a place that you usually use tobacco, or with other people who haven’t decided to quit yet.  Imagine yourself successfully handling these situations and sticking with your commitment to be tobacco-free.

WHAT IS YOUR MOTIVATION?

Do you want to breathe easier?  Smell better?  Set an example for your children?  Live longer for your grandchildren?  What are the most powerful reasons you can think of for quitting?  Hold those reasons in your mind, post them on the fridge, and type them on your computer screensaver.  Remind yourself every day why this is important to you, and why you will succeed.

BUILD YOUR MINDFULNESS MUSCLES

Even if you plan to quit when your location officially goes tobacco-free, you don’t have to wait to start thinking about your habits.  Every time you decide not to use tobacco, you are giving your body a break from the burden that tobacco puts on all of your organs.  When you reach for the package, think about whether you truly need it this time, or whether you can wait a little while longer.  Aside from allowing your organs some recovery time, you are practicing the art of mindfulness and self-awareness.  These skills are like muscles that get strengthened with use and improve your ability to move toward a tobacco-free life.

REACH OUT FOR HELP

As you prepare to reduce or stop your tobacco use, don’t hesitate to use all of the resources that SCA is making available to you.  Contact HealthNEXT or your Employee Assistance Program to talk about how and when you want to start.  

BE PREPARED: FIRST AID KIT

Warm weather brings out the adventurous side of most and people find themselves doing more yard work, hiking, biking, and other outdoor activities, all of which can potentially cause injury. While a first aid kit is an important resource to have on hand for emergencies all year long, summer may be a time where you find it is most useful.

It’s a good idea to have a well-equipped first aid kit in any or all of the following places: at home, in your car, packed along with your camping, hunting or fishing gear, on your boat, in a motorcycle compartment, and in your backpack.

Most pharmacies sell first aid kits. They range in size, shape, and purpose. Some include the very basics and others are geared toward certain activities. You can order one from the Red Cross store or you can make your own using the following supply list. The Red Cross recommends that all first aid kits for a family of four include the following:

• 2 absorbent compress dressings (5 x 9 inches)
• 25 adhesive bandages (ie. “band aids” assorted sizes)
• 1 adhesive cloth tape (10 yards x 1 inch)
• 5 antibiotic ointment packets (approximately 1 gram)
• 5 antiseptic wipe packets

• 2 packets of aspirin (81 mg each)             
• 1 blanket (or space blanket)
• 1 breathing barrier or CPR mask (with one-way valve)
• 1 instant cold compress
• 2 pair of nonlatex gloves (size: large)
• 2 hydrocortisone ointment packets (approximately 1 gram each)
• Scissors
• 1 roller bandage (ace bandage) - 3 inches wide
• 1 roller bandage (ace bandage) - 4 inches wide
• 5 sterile gauze pads (3 x 3 inches)
• 5 sterile gauze pads (4 x 4 inches)
• Oral thermometer (non-mercury/nonglass)
• 2 triangular bandages
• Tweezers
• First aid instruction booklet

Additional supplies may include:

·         Hand sanitizer

·         Sweet hard candy/granola bars (for low blood sugar or hungry children)

·         Clean water

·         Hand/foot warmers

·         Aloe Vera (for burns)

·         Sunscreen

·         Bug repellant

·         Flashlight

·         Extra batteries

Include any personal items such as medications and emergency phone numbers or other items your health-care provider may suggest. Check the kit regularly. Make sure the flashlight batteries work. Check expiration dates and replace any used or out-of-date contents.

Additional safety tips for the adventuresome:

·         Pack extra food and water

·         Break your shoes/boots in before a long hike

·         Check weather forecast before departure

·         Always tell a friend or family member who is staying behind where you are going, when you will return, and how to contact you if necessary

·         Pack an extra cell phone battery or charger

We hope that you enjoy many activities this summer and more importantly, we hope that you and your friends and family do so safely. Make the initial effort to be prepared in advance and have a safe adventure!