Pre-Diabetes Precautions

Before developing type 2 diabetes, many suffer from pre-diabetes, a serious medical condition in which blood glucose levels are much higher than normal. But pre-diabetes does not have to lead to type 2 diabetes. This starts with knowing the risk factors and prevention strategies.

Risk factors

1. If you are overweight and age 45 or older, you should be screened for pre-diabetes during your next routine check-up.
2. If you are not overweight and age 45 or older, ask your doctor during your next visit if testing is appropriate.
3. If you are overweight and under age 45, your doctor should recommend testing if you have any other risk factors for diabetes.

Prevention

If you are diagnosed with pre-diabetes, you can still prevent or delay the onset of type 2 diabetes through lifestyle changes, such as:

1. Moderate weight loss: reduce your total body weight by 5 to 10 percent.
2. Regular exercise: aim for 30 minutes of exercise a day, five days a week.
3. Healthy diet: talk to your doctor about a healthy meal plan that is right for you.

‘Tis the Flu Season

Every year, between 5 and 20 percent of the U.S. population gets sick from influenza, around 200,000 people are hospitalized due to its complications and 36,000 die from it, according to the Centers for Disease Control and Prevention (CDC).

To ward off the flu and colds, consider the following prevention tips:

1. Get the annual flu vaccine. This year’s vaccine protects against multiple strains of influenza, including H1N1, and only requires one shot.
2. Wash your hands often with antibacterial hand soap.
3. Clean surfaces that may have been contaminated with a virus, such as doorknobs, computer keyboards, countertops, remote controls and phones.
4. Cover your mouth when you sneeze or cough.
5. Try to avoid contact with those who are ill, and avoid touching your eyes, nose and mouth.
6. Maintain a healthy lifestyle, which will help you to maintain a healthy immune system as well.

If you contract the flu virus, consider these tips to help you toward a speedy recovery:

1. Stay home from work or school. The CDC recommends staying home for at least 24 hours after your fever breaks. This will help prevent spreading the virus to others and ensure that you get adequate rest.
2. Get plenty of sleep, and drink adequate fluids to stay hydrated.

Most who contract the flu virus do not need medical care or antiviral drugs, but some are more likely to have complications, such as young children, those 65 and older, those with athsma, diabetes or who are pregnant. Talk to your doctor about whether you need to be examined when you have flu-like symptoms. 

Seek medical attention if you or your child experiences any of these symptoms:

1. Fast breathing or trouble breathing
2. Bluish skin color
3. Pain or pressure in the chest or abdomen
4. Sudden dizziness or confusion
5. Severe or persistant vomiting
6. Flu-like symptoms that improve, but then return with fever and worse cough

Stuffing Safely

Cooking a home-stuffed turkey can be riskier than cooking the stuffing separately. Even if the turkey has reached the minimum internal temperature, the stuffing may not have reached a temperature high enough to destroy foodborne-illness causing bacteria. However, with careful preparation and the use of a meat thermometer, you can safely enjoy this holiday tradition.

Stuff the turkey loosely – only use about ¾ cup of stuffing per pound of turkey. The stuffing should be moist, instead of dry, because heat destroys bacteria more rapidly in a moist environment.

The minimum internal temperature for turkey and stuffing is 165 degrees F, according to the USDA. To determine if your meat and stuffing have both reached the safe minimum temperature, use a meat thermometer. Insert the thermometer in several places, including the innermost part of the thigh and the center of the stuffing. Tip: A pop-up thermometer will be able to tell when the meat is fully cooked, but will not be able to tell the temperature of the stuffing.

Once the meat and stuffing have both reached the safe minimum temperature, remove the turkey from the oven and let it stand for 15-20 minutes before removing the stuffing and carving.

When You Can’t Do a Home Repair…

Do you need to call a repair service for something in your home? House calls can be expensive, but following these tips can help save you time and money:

-Explain exactly what you need when you call the repair service. Address the problem, what is broken and if the item has a history of breaking down or being previously repaired. If the repair company comes prepared, it will save both of you time.

-Buy your own supplies. Many repair places will charge up to 100 percent markup for their own materials, as well as the time spent shopping for your item(s). Ask what supplies will be needed to make the repair, and if you can buy them yourself prior to the repair company coming to your home.

-Many repair services charge a flat fee and then tack on hourly charges. If you have a few other items that you would like looked at in your home, consider having everything looked at while the repair person is there.

Spiced Apple Cider

1. 2 quarts apple cider
2. ½ cup orange juice
3. ¼ cup lemon juice
4. 2 tablespoons sugar
5. 2 teaspoons whole cloves
6. 3 cinnamon sticks
7. 1 teaspoon nutmeg
8. 2 oranges, sliced
9. 2 lemons, sliced

Mix all ingredients and bring to a boil. Reduce heat and let simmer for 10 minutes. Strain and serve. Garnish with an orange slice or cinnamon stick in each mug. 

Though it may seem like an impossible feat, you can still maintain your diet while enjoying a meal out with friends and family.

 Furthermore, it can still be an enjoyable – and more importantly, tasty – experience.Since restaurants (especially fast food chains) tend to serve meals with more fat, salt and sugar than a meal prepared at home, it is important to understand what foods to avoid and which ones to select from the menu.

Foods to Avoid

There are many foods full of excess fat and calories that can destroy your healthy diet. Steer clear of these foods while dining out:

1. Condiments such as salad dressings, cheese sauces, tartar sauce, gravy and guacamole
2. Butter and cheese
3. Fried foods such as chicken or French fries
4. Beverages such as regular soda, whole milk and various alcoholic drinks

Foods to Try

To make healthier decisions while out enjoying a meal, try some of these foods to keep your diet on track and your waistline thin:

1. Soups made with juices and broth versus cream
2. Raw vegetables without a marinade
3. Fresh fruit
4. Steamed seafood
5. Poached or boiled eggs
6. Salads with low-calorie  or fat-free dressing on the side
7. Whole-grain breads and crackers
8. Baked, boiled and steamed potatoes without sour cream, butter or cheese on top
9. Roasted, baked, broiled and grilled meats and poultry
10. Diet soda, low-fat or non-fat milk, or water
11. Yogurt
12. Whole wheat tortillas

General Suggestions

In addition to opting for healthier foods, there are many easy things you can do as a restaurant patron to make your dining experience a less fattening one. First, order your food to go. Research suggests that Americans eat less at home on their own plates than they do in a restaurant. Plus, you can prepare a healthy side dish to accompany the meal you purchased from the restaurant.Also, avoid buffets whenever possible. They promote over-eating with so many choices and the option to return for seconds and thirds. 

In addition, remember that you have the option to special order your meal. Ask the wait staff if the chef can prepare your vegetables with olive oil as opposed to butter, or bake your chicken breast instead of frying it.

Finally, one of the most important proactive approaches to healthy eating you can do is to watch your portion sizes. Either request a smaller portion of the desired meal or leave at least one-third to one-half of the meal on the plate. Since restaurant portions are typically double what you would normally eat at home, avoid overeating by simply asking the wait staff to wrap up half the meal right away and take it home to eat the next day .

Understanding this important relationship

We all know that financial stress can be a burden, but it can also have a negative effect on your health. Understanding the relationship between financial and physical wellness can help you imporve both areas of your life.

We all know that financial stress can be a burden, but it can also have a negative effect on your health. Understanding the relationship between financial and physical wellness can help you improve both areas of your life.

Health Concerns

Financial stress often causes anxiety, depression and hopelessness, and that stress can also contribute to heart disease, high blood pressure, insomnia, more frequent colds and minor illnesses, and more. Plus, many cope with financial stress in unhealthy ways, such as smoking, drinking and overeating, which can decrease overall health.

Impact on Medical Care

Often, people with financial burdens neglect important preventive care or medication regimens. While this saves money in the short term, it often leads to worsened health problems down the road (and more medical bills).

Making Smarter Decisions

Health care is expensive, but it should not be neglected due to financial trouble. Instead, there are ways to spend your money more wisely, which will improve your overall health and ease your financial strain.

1. Utilize preventive care services. Screenings and check-ups can help prevent bigger medical problems (and expenses) down the road.
2. Manage chronic conditions. By not adhering to treatment and medication regimens, your condition could worsen significantly. Consider mail-order pharmacies to save money on your prescriptions.
3. Learn more about your employer’s benefit plans. There may be cost-saving options of which you are not taking full advantage.

Coping with Financial Stress

Though the strategies above will help your medical costs and overall health, you likely still face financial worries. Here are healthy ways to cope with that stress and make it more manageable:

1. Recognize your unhealthy coping methods and find alternatives such as meditation, exercising or talking with a friend.
2. Take care of yourself. Get enough sleep, eat right, drink plenty of water and exercise regularly. Make time for yourself to just relax and unwind.
3. Talk to an advisor regarding your financial troubles. You won’t be able to fix them overnight, but having a plan of action can help you feel in control and minimize feelings of hopelessness.   

Set practical goals to achieve better health

Whether it’s quitting smoking, exercising more or making healthier meal choices, setting realistic and specific health goals is your first step.

Simplicity

Setting a very lofty or complicated health goal is overwhelming – making it much less likely that you’ll achieve it, or even stick with it at all. In addition, setting goals such as “I want to eat healthier” or “I want to eliminate stress from my life” are both goals that will benefit your health, but are far too general. Set realistic goals that are simple, concise and achievable.

Record it

Make a conscious decision to record your goal and put it in a place where you will see it regularly. Consider typing up your goal and placing it on the bathroom mirror, on the refrigerator or at your desk at work. This will remind you that you’re working toward something and give you a reminder of continued motivation.

Tell Others

Don’t keep your goal a secret. Announcing your goal to family, friends and co-workers will help keep you accountable. Consider setting up an appointment with your physician to let them know about your health goal. You are much more likely to keep working toward your goal if others know about it.

Plan of Action

Simply because you want to achieve a health goal doesn’t mean it will just happen. You have to start with making a plan of action. After deciding on what your goal will be, think about the logical steps needed to help you get there.

If your goal requires healthier eating habits, how are you going to incorporate this into your diet? Where are you going to get your health information? Do you need outside help from a nutritionist, health care provider or personal trainer? Be thorough in your plan of action as this is the framework for achieving your goal.

Measure Your Progress 

Measuring your progress canhelp you know when you are making steps forward, and more importantly, when you’ve achieved your goal.

Don’t be Afraid of Failure

Fear of failure is one of the main reasons most people don’t even make goals. But there are few people who accomplish something on their first attempt. It takes most smokers more than one attempt to quit before they are successful. More importantly, if you do fail, get back on track and try again! 

The health benefits of reducing sodium in your diet

Monitoring your daily sodium intake can have major health benefits – from reducing your risk of a heart attack and stroke, to lowering your blood pressure. And cutting salt from your diet doesn’t have to be extremely limiting.

Whether your blood pressure is within the healthy range (120/80 or lower) or not, eating a healthy diet with low salt intake can be very beneficial to your health. (The American Heart Association recommends no more than 1,500 milligrams of sodium per day.) This means maintaining a balance of sodium, calcium, potassium and magnesium in your diet. A good way to reach adequate daily amounts of these minerals is to increase your consumption of fresh fruits and vegetables, low-fat dairy products and whole grains.  

Limiting Salt

Eliminating some of the salt in your diet doesn’t have to mean completely changing what you’re eating. Here are some easy ways:

Limit meals out. Typical restaurant meals are consistently high in sodium. Try cutting your meals out in half – unless you know you can order a low-sodium meal.

Read the facts. When buying premade, prepackaged or canned foods, look closely at the nutrition facts and ingredients. Ingredients to avoid due to their high salt content include sodium chloride, monosodium glutamate, sodium bicarbonate, disodium phosphate, sodium nitrate, sodium propionate and sodium sulfite.

Avoid high salt foods. Foods that are typically high in salt with more than 400 milligrams of sodium per serving include: canned soups, spaghetti sauce, potato salad, baked beans, macaroni and cheese, pizza, hot dogs, cottage cheese, deli meat and pickled foods. Many brands offer low-salt varieties of these foods that you can find at your grocery store.

Put away the salt shaker. Avoid adding salt before and after cooking. Try experimenting with other flavors such as black pepper, garlic, lime or lemon juice, and red wine vinegar.

Reducing Your Risks

Although reducing your sodium intake has many health benefits,

the main factors that influence the risk for developing high blood pressure are as follows:

1. Family history of hypertension
2. Obesity and excess weight
3. Sedentary lifestyle
4. Too little potassium, calcium and magnesium consumed
5. High stress levels or chronic pain
6. Excessive consumption of alcohol

Combine your reduced salt diet with exercise and an overall healthy lifestyle to keep your blood pressure within the healthy range. 

You know that it’s important to eat plenty of whole grains, fruits, and vegetables. However, you probably have some lingering questions regarding the particulars of your diet. This should help!

Are avocados good or bad for you?

While it’s true that avocados contain more calories and fat than other fruits or veggies (one-fifth of an avocado contains 50 calories and 4.5 grams of fat), the health benefits far outweigh the bad. Avocados contain heart-healthy unsaturated fat, which can actually lower cholesterol. Plus, they are packed with vitamins, fiber and minerals, and provide all of the essential amino acids required in a healthy diet.

Are some nuts better for you than others?

Yes. All nuts are rich in fiber, vitamin E, and protein, but it appears that walnuts contain the highest levels of omega-3 fatty acids, almonds have the most vitamin E, cashews have the most iron, and Brazil nuts contain the most selenium (which works as an antioxidant) and magnesium. Opt for varieties without added salt for the most health benefits.

What’s the difference between a vegetable and a fruit?

It’s easy to get confused. The term “vegetable” is generally defined as all plant life or plant products, more specifically, the edible portion of herbaceous plants (roots, stems, leaves, flowers or fruit). A “fruit” is the ripened ovary, together with its seeds, of a flowering plant. So, technically all fruits are considered vegetables, but not all vegetables are considered fruits. In fact, the previously mentioned avocado is actually a fruit produced from the avocado tree.

Does eating grilled meat cause cancer?

The National Cancer Institute states that cooking meat at very high temperatures creates chemicals – called heterocyclic amines, or HCAs – not otherwise found in uncooked meat. Eating grilled meat on occasion is fine. However, excessive consumption of grilled meat at very high temperatures does appear to increase the risk for cancer, which is why experts recommend that meat be cooked at low temperatures for longer periods of time. Research has also shown that microwaving meat before grilling decreases the risk of HCAs.

Which is better: margarine or butter?

Butter is full of saturated fat and cholesterol, but margarine contains trans fat. While neither is ideal, it’s generally better to opt for margarine. This is because you should be able to identify which margarine products contain the least amount of trans fat. According to Cleveland Clinic, the more solid margarine is at room temperature, the more trans fat it contains; for example, stick margarine has more trans fat than the tub. There are also many trans fat-free margarine products, which are best of all.

Is sushi healthy?

In a word, yes. In general, fish is good for you, but you’ll want to avoid excessive amounts of white rice. Also, opt for no mayonnaise and use low-sodium or no soy sauce. Sashimi – cut fish served with either no rice or brown rice – is actually the best option.

High blood pressure, or hypertension, is a condition in which one’s resting blood pressure is consistently measured at 140/90 or greater. Nearly one in three adults in the U.S. has high blood pressure.

Each time the heart beats, it pumps out blood into the arteries. Blood pressure is highest when the heart beats (called systolic pressure) and lowest when at rest (diastolic pressure). This is why blood pressure is always given as two numbers, such as 120/80, which is considered the normal range. Once the level reaches 140/90 or above, it is considered high blood pressure. With this condition, the heart and arteries work harder, and the chances of a stroke, heart attack or kidney problems are greater.

Causes and Risk Factors

No single specific cause has been identified in people with high blood pressure, but research is ongoing. In some people, it is the result of another medical problem or medication. When the cause is known, this is called secondary high blood pressure. Research has shown that the following factors put one more at risk for high blood pressure:

1. Obesity
2. Being African-American
3. If male, being over age 45; if female, being over age 55
4. A family history
5. Having prehypertension (blood pressure in the 120-139/80-89 range)
6. Excessive salt and/or alcohol consumption
7. Not enough potassium in the diet
8. Being physically inactive
9. Having ongoing stress
10. Smoking
11. If female, taking certain oral contraceptives

Symptoms

Those with high blood pressure may have it for years without knowing, due to its lack of symptoms. The only way to find out is to have routine blood pressure checks during every visit to the doctor.

The Importance of Treatment

The first and best course of action when high blood pressure is discovered is to change eating and exercise habits. However, sometimes even when a person makes healthy changes, blood pressure remains high. In that case, a physician will most likely prescribe a blood pressure medication. If left untreated, high blood pressure can cause:

1. Enlarging of the heart, which leads to heart failure
2. Aneurysms in the arteries of the heart, brain, legs, intestines or spleen
3. Narrowing of the blood vessels in the kidney, leading to kidney failure
4. Hardening of the arteries, which can cause a heart attack, stroke, kidney failure or leg amputation
5. Blood vessels bursting in the eyes

Prevention

High blood pressure can easily be prevented. Some of the best ways to avoid the condition include:

1. Limiting salt, fats and alcohol
2. Eating healthy foods such as fruits, vegetables, whole grains and low-fat dairy products
3. Maintaining a healthy weight
4. Being physically active
5. Quitting smoking

The Importance of a Good Night’s

Sleep

Getting enough sleep isn’t always possible with our busy schedules, and we’ve all had trouble sleeping at one time or another. But inadequate sleep and the fatigue you feel as a result is a bigger problem than you may think.

Fatigue causes drowsiness, moodiness, loss of energy, inability to focus, and lack of motivation and alertness. If you’re experiencing these symptoms during the workday, then fatigue is impacting your job. Consider the following:

1. Individuals who are fatigued are not nearly as productive as someone well-rested and alert, and do not produce their highest quality work.
2. Moodiness or irritability resulting from fatigue could rub your coworkers the wrong way.
3. If your job is at all hazardous, then fatigue presents a great safety risk for both you and your colleagues.
4. If you drive during your commute or on the job, fatigue makes you extremely dangerous behind the wheel.

Tips for a Better Night’s Sleep

Sleep Hygiene – to help you establish and maintain a sleep routine:

1. Strive for seven to eight hours of sleep per night. This may involve changing the schedule you’re used to, but it’s vital to make sleep a priority.
2. Keep a regular schedule – try to go to bed and wake up the same time each day, including weekends.
3. Create a good sleep environment, including comfortable room temperature, minimal noise and sufficient darkness.
4. Keep track of habits that help you fall asleep, like relaxing music or reading before bed. Repeat those activities each night.

Healthy Habits – to help you sleep better and contribute to an overall healthy lifestyle:

1. Eat nutritiously. Good eating habits can help you sleep better and feel energized all day.
2. Exercise regularly. This also helps your sleep quality and daytime energy level.
3. Avoid caffeine and nicotine three to four hours before going to bed. Also avoid big meals, vigorous exercise and alcohol close to bedtime.

If these tips do not help you sleep better, or you suspect you have a sleep disorder such as sleep apnea or insomnia, see your doctor.

You have a wellness program to help your employees be healthier and more productive, and to lower your health care costs, but you may be missing an important aspect of your employees’ health: fatigue. Fatigue in the workplace is a serious problem – one survey found that 38 percent of employees surveyed reported feeling fatigued sometime in their past two weeks at work. Fatigued individuals are less productive, less focused, have more medical problems, are absent more often and are more likely to be involved in a job-related safety incident. Luckily, there are easy and cost-effective ways to incorporate fatigue management into your wellness program to help alleviate this problem among your employees.

Start with Your Health Risk Assessment

Include questions related to sleep habits and fatigue on your health risk assessment. Or, issue a separate sleep disorder screening survey to employees. This can help you identify how many employees show signs or symptoms of fatigue, and also can separate out the percentage who may have a more severe sleep disorder such as sleep apnea or insomnia.

Tailor Programs to Employee Needs

Based on the results of the assessment, implement programs to address the problems you discovered. If several of your employees have sleep disorders, consider offering counseling or referrals for treatment. You should offer employee educational materials to address the general issue of fatigue, including why getting adequate sleep is so important and tips for getting better quality sleep. [B_Officialname] can provide employee education materials to help you get started. Look into sleep tracker websites or tools that would allow employees to record their daily sleep amount and corresponding mood. Also encourage employees who struggle with fatigue to eat nutritiously, exercise regularly, and limit alcohol, tobacco and caffeine – all of which can contribute to a better night’s sleep.

Make Changes in the Workplace

If your employees are experiencing fatigue in the workplace, there are targeted changes you can make to help ease that problem. Try to make your workplace as conducive to alertness as possible, including proper lighting, quiet break areas for employees to rest or re-charge, and healthy food options. Also consider adjusting policies to allow for adequate breaks. Ask employees what times of the day they are most tired, and think of ways to address those times (a short extra break, a healthy snack option, etc.). This is especially important for employees who work in safety-sensitive jobs, where fatigue is truly a hazard. Another possibility to consider is allowing employees to nap briefly during their break. Though this may seem inappropriate for work, research has shown that a 15 to 20 minute nap can provide a tremendous boost for a tired individual.

Taking even small actions is an important first step in addressing fatigue in your workplace. Think of fatigue management as just another component of your wellness and/or disease management program. Helping employees get better sleep each night and stay energized throughout the day will improve their health, productivity and morale – and improve your bottom line!

When you think vending machine, does your mouth salivate as you dream of the scrumptious treats that are waiting for you at the click of a button and drop of a coin? Highly doubtful… yet they do the trick when hard-working employees miss lunch, have afternoon hunger pains or have to stay late at work. The snacks offered in vending machines are generally unhealthy and, at times, offer variations of well-known products that were not big sellers at the supermarket.

If employees snack on soft drinks, candy bars and chips several times a week to combat busy schedules, they will most likely pack on a few pounds. This can drastically affect your health care costs, seeing as how obesity is a catalyst for far more severe illnesses such as heart disease, diabetes and cancer. However, you, as the employer, can make requests to the vending machine company to stock machines with healthier alternatives for employees in a hunger pinch. These items should be 100 percent trans fat-free with no hydrogenated oils or shortening in the ingredients.

To help employees identify which items are particularly good for them, mark them with colored stickers or ask the vending machine company to place them on the same shelf(s). Also, to combat the often higher price of healthy foods, consider subsidizing their costs to get these items moving. Though this may pose an initial expense for the company, your health care costs will be lower in the end because your employees will be eating healthier foods. In addition to these suggestions, here are some healthier alternatives as opposed to offering a chocolate bar, chips or sugary soft drinks:

1. Trans fat-free popcorn
2. Trans fat-free potato chips
3. Nuts such as almonds, pistachios or cashews
4. Pumpkin and sunflower seeds
5. Dried fruits such as cranberries, apricots and raisins
6. Fruit leathers
7. Low-fat crackers
8. Brown rice crackers
9. Canned fruit in natural juices
10. Rice cakes
11. Whole grain granola and fruit bars
12. Fresh fruit
13. Bottled water
14. Sugar-free beverages
15. Sugar-free cookies
16. Oatmeal