2011AUGUST

End of Summer Safety

in this issue >>>

End of Summer Safety

Unhealthy Salads

End of Summer Allergies

10 Tips to a Great Plate

Trivia Question

It's already mid- to end-of-summer and the back-to-school blitz has started. If you still haven't got-ten out much, or if you simply need reminders on how to stay healthy in the summer months, here they are!

First, sun safety! Sunscreens come in all sorts of strengths and with many methods of application.

Chose any of them, as long as they have UVA and UVB coverage and a minimum SPF of 15--and slather it on generously, in any case. Apply sunscreen lotion ahead of the planned exposure and reapply it every 2 hours when out in the sun. For any concerns about the chemicals in sunscreens, I suggest simply washing it off with soap nightly. Second, heat safety! When you are out in the heat, remember to adequately hydrate.

Always bring plenty of fluids--water, diluted juices, and sports drinks are the best options. Also consider eating a little something salty occasionally during the day, which will help keep the water you drink in your system. Dizziness can be one prominent symptom of dehydration. I've recently treated a number of patients for dizziness that turned out to be from dehydration.

Third, bug safety! This is the season to get bitten by little gnats and big horse flies. All communities have some type of biting air-borne insect, so using bug sprays is a wise idea.

Long-sleeved and DEET-infused clothing are wonderful but are sometimes hard to toler-ate in the heat. If you don't like to apply strong poisons to the body, use citronella candles, marigolds, and various wafting insect repellants; they can be helpful but are not necessarily as effective as good old bug spray on your legs and arms. Avoiding bug bites helps to prevent a lot of itchy suffering, the risk of infections at the site of the bite, and the risk of contracting dis-eases like West Nile virus and Lyme's disease. Ticks require another level of precaution: After a day outdoors, make sure to get naked and perform a head-to-toe check for ticks. If you find a tick that has not had a full 24 hours to attach itself, remove it--it can't pass disease on to you in that amount of time. If you find a tick that's been attached long enough to become engorged, contact your doc-tor to see if a dose of preventative antibiotic would be wise. Bug spray chemicals, like sunscreens, should be washed off nightly. Fourth, injury prevention! Summer activi-ties are great for encouraging heart-healthy goings-on, but all that movement comes

A Monthly Insight into Health and Wellness

wellnews trivia question

After reading 10 Tips To A Great Plate, name one way you will modify your eating habits to adjust to your new healthy lifestyle. Submit a response and you will be placed in the drawing to possibly win $25.00 cash! Please e-mail info@wellworksforyou.com with your answer.

1615 West Chester Pike, Suite 104 West Chester, PA 19382

Continued on next page

How do I choose the right water?

Working Advantage Just for being a Wellworks For You participant you automatically receive savings of up to 40% from participating vendors. These incredible savings include: movie tickets, Broadway Theatre, theme parks, sporting events, family events, online shopping, seasonal ski tickets, and much more.

with an increased chance of an injury.

When swimming, always do so ac-companied or supervised by a lifeguard. Don't dive into water if you don't know how deep it is. When riding in a car, never fail to wear your seatbelt.

Some flavored waters or vitamin-enhanced waters can contain up to 200 calories per bottle. Sucking down just one of these a day could create a 20-pound weight gain in a year's time. A smarter substitution? Calorie-free fla-vored waters without added sugar or artificial sweeteners. Look for brands that contain just a hint of natural flavor-ing, or sip on naturally flavored seltzer water for hydration minus the additives.

Continued from first page>>>

Q:

A:

Register today by following these 6 simple steps: 1. Go to: www.workingadvantage.com/

Wellworks 2. Click "Go to Working Advantage" on

the bottom left hand side of the screen 3. Click on "Register" in the orange box at

the top of the page 4. Click "Employees Click Here" 5. Enter "Member ID#" (288836597) and

create your account with your e-mail address and password of your choice.

Register Today!

Summer Deals

Nothing’s worse than a hacking cough and drippy-faucet nose in 90-degree weather. But if your sneezing, coughing, and con-gestion comes with itchy eyes and seems to be lasting longer than a typical cold, it could be seasonal allergies. According to the Asthma and Allergy Foundation of America, the end of summer marks the beginning of ragweed season—and for 10 to 20 percent of Americans that means allergies. Hay fever can make you feel miserable, and it’s difficult to treat. Sixty percent of allergy sufferers we talked to in a survey earlier this year had limited success man-aging their itchy eyes, sinus pain, sneezing, and other symptoms. If you’re searching for relief, first and foremost—make sure it’s an allergy you’re treating and not a cold or something else. One way to tell is to look at the duration of your symptoms. A cold can last from about 3 days to 2 weeks; allergies tend to stick around longer, typically weeks or months. Our symptoms tool can help you find out how bad your symptoms are compared to others and what you can do about them, whether it’s avoiding the things that trigger aller-gies, finding the right medicine, or getting allergy shots. If avoiding the things that trigger your al-lergies, works for you, stick with it. In our survey, only one in five respondents said they were "highly satisfied" with the avoid-ance measures, such as staying indoors with the windows shut and the air-

conditioner on and doing outdoor activi-ties on low-pollen days. But when these tactics worked, they were even more ef-fective than taking over-the-counter medi-cine for allergies. If that doesn’t do the trick, you’ll want to speak with your doc-tor about other treatment options, includ-ing prescription and OTC drugs. Seeing a doctor can help pinpoint the drugs and allergy-avoidance strategies that work best for you. Our new Best Buy Drugs report on anti-histamines highlights a relatively newer class of medications called second-generation antihistamines widely used to relieve the allergy symptoms. Lower-cost generic loratadine, the active ingredient in the nonprescription drug Claritin (a best-selling prescription drug until 2002 when it became available without a prescrip-tion), has been shown to effectively re-lieve symptoms of hay fever, hives, and other allergies, and is our Best Buy pick. And since it’s available without a pre-scription, you can conveniently pick it up from your local pharmacy and be on your way to breathing a little easier.

—Ginger Skinner, Web associate editor

10 Tips To A Great Plate

End of Summer Safety

Restaurant.com Additional 70% off - $25 certificates as low as $3! AMC Gold Experience™ Tickets Save up to 36% Netflix Try Netflix for FREE! Get unlimited movies instantly streamed right to your TV

When on other wheels, wear a helmet.

-Yahoo! Health

Salads Aren’t Always Healthy Often, dieters skip pizza and burgers and opt for main-course salads, imagining them to be the healthiest foods on the menu. And restaurants per-petuate the belief that their salads are nutritious, low-calorie options, even though many salads at chain restaurants can hover around (or top) 1,000 calories, thanks to gigantic portion sizes, fatty and/or fried toppings, and creamy dressings. These super-size salads can also contain almost a day's worth of sodium, so buyer beware. Fast fixes in-clude having a half portion, if it's on the menu, or just packing up half of your order to take home.

- By Amy Ahlberg, Rodale.com

Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often. Balance Calories Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories. Enjoy Your Food, But Eat Less Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is else-where may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. Avoid Oversized Portions Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal. Foods To Eat More Often Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks. Make Half Your Plate Fruits and Vegetables Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.

Switch To Fat-Free or Low-Fat (1%) Milk They have the same amount of calcium and other essential nutrients as whole milk, but fewer calo-ries and less satu-rated fat. Make Half Your Grains Whole Grains To eat more whole grains, substitute a whole-grain product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of white rice. Foods To Eat Less Often Cut back on foods high in solid fats, added sug-ars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. Compare Sodium in Foods Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” Drink Water Instead of Sugary Drinks Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets. - USDA. Center for Nutrition Policy and Promotion

Get Relief From Your End-of-Summer Allergies

How do I choose the right water?

Working Advantage Just for being a Wellworks For You participant you automatically receive savings of up to 40% from participating vendors. These incredible savings include: movie tickets, Broadway Theatre, theme parks, sporting events, family events, online shopping, seasonal ski tickets, and much more.

with an increased chance of an injury.

When swimming, always do so ac-companied or supervised by a lifeguard. Don't dive into water if you don't know how deep it is. When riding in a car, never fail to wear your seatbelt.

Some flavored waters or vitamin-enhanced waters can contain up to 200 calories per bottle. Sucking down just one of these a day could create a 20-pound weight gain in a year's time. A smarter substitution? Calorie-free fla-vored waters without added sugar or artificial sweeteners. Look for brands that contain just a hint of natural flavor-ing, or sip on naturally flavored seltzer water for hydration minus the additives.

Continued from first page>>>

Q:

A:

Register today by following these 6 simple steps: 1. Go to: www.workingadvantage.com/

Wellworks 2. Click "Go to Working Advantage" on

the bottom left hand side of the screen 3. Click on "Register" in the orange box at

the top of the page 4. Click "Employees Click Here" 5. Enter "Member ID#" (288836597) and

create your account with your e-mail address and password of your choice.

Register Today!

Summer Deals

Nothing’s worse than a hacking cough and drippy-faucet nose in 90-degree weather. But if your sneezing, coughing, and con-gestion comes with itchy eyes and seems to be lasting longer than a typical cold, it could be seasonal allergies. According to the Asthma and Allergy Foundation of America, the end of summer marks the beginning of ragweed season—and for 10 to 20 percent of Americans that means allergies. Hay fever can make you feel miserable, and it’s difficult to treat. Sixty percent of allergy sufferers we talked to in a survey earlier this year had limited success man-aging their itchy eyes, sinus pain, sneezing, and other symptoms. If you’re searching for relief, first and foremost—make sure it’s an allergy you’re treating and not a cold or something else. One way to tell is to look at the duration of your symptoms. A cold can last from about 3 days to 2 weeks; allergies tend to stick around longer, typically weeks or months. Our symptoms tool can help you find out how bad your symptoms are compared to others and what you can do about them, whether it’s avoiding the things that trigger aller-gies, finding the right medicine, or getting allergy shots. If avoiding the things that trigger your al-lergies, works for you, stick with it. In our survey, only one in five respondents said they were "highly satisfied" with the avoid-ance measures, such as staying indoors with the windows shut and the air-

conditioner on and doing outdoor activi-ties on low-pollen days. But when these tactics worked, they were even more ef-fective than taking over-the-counter medi-cine for allergies. If that doesn’t do the trick, you’ll want to speak with your doc-tor about other treatment options, includ-ing prescription and OTC drugs. Seeing a doctor can help pinpoint the drugs and allergy-avoidance strategies that work best for you. Our new Best Buy Drugs report on anti-histamines highlights a relatively newer class of medications called second-generation antihistamines widely used to relieve the allergy symptoms. Lower-cost generic loratadine, the active ingredient in the nonprescription drug Claritin (a best-selling prescription drug until 2002 when it became available without a prescrip-tion), has been shown to effectively re-lieve symptoms of hay fever, hives, and other allergies, and is our Best Buy pick. And since it’s available without a pre-scription, you can conveniently pick it up from your local pharmacy and be on your way to breathing a little easier.

—Ginger Skinner, Web associate editor

10 Tips To A Great Plate

End of Summer Safety

Restaurant.com Additional 70% off - $25 certificates as low as $3! AMC Gold Experience™ Tickets Save up to 36% Netflix Try Netflix for FREE! Get unlimited movies instantly streamed right to your TV

When on other wheels, wear a helmet.

-Yahoo! Health

Salads Aren’t Always Healthy Often, dieters skip pizza and burgers and opt for main-course salads, imagining them to be the healthiest foods on the menu. And restaurants per-petuate the belief that their salads are nutritious, low-calorie options, even though many salads at chain restaurants can hover around (or top) 1,000 calories, thanks to gigantic portion sizes, fatty and/or fried toppings, and creamy dressings. These super-size salads can also contain almost a day's worth of sodium, so buyer beware. Fast fixes in-clude having a half portion, if it's on the menu, or just packing up half of your order to take home.

- By Amy Ahlberg, Rodale.com

Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often. Balance Calories Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories. Enjoy Your Food, But Eat Less Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is else-where may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. Avoid Oversized Portions Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal. Foods To Eat More Often Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks. Make Half Your Plate Fruits and Vegetables Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.

Switch To Fat-Free or Low-Fat (1%) Milk They have the same amount of calcium and other essential nutrients as whole milk, but fewer calo-ries and less satu-rated fat. Make Half Your Grains Whole Grains To eat more whole grains, substitute a whole-grain product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of white rice. Foods To Eat Less Often Cut back on foods high in solid fats, added sug-ars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. Compare Sodium in Foods Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” Drink Water Instead of Sugary Drinks Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets. - USDA. Center for Nutrition Policy and Promotion

Get Relief From Your End-of-Summer Allergies

2011AUGUST

End of Summer Safety

in this issue >>>

End of Summer Safety

Unhealthy Salads

End of Summer Allergies

10 Tips to a Great Plate

Trivia Question

It's already mid- to end-of-summer and the back-to-school blitz has started. If you still haven't got-ten out much, or if you simply need reminders on how to stay healthy in the summer months, here they are!

First, sun safety! Sunscreens come in all sorts of strengths and with many methods of application.

Chose any of them, as long as they have UVA and UVB coverage and a minimum SPF of 15--and slather it on generously, in any case. Apply sunscreen lotion ahead of the planned exposure and reapply it every 2 hours when out in the sun. For any concerns about the chemicals in sunscreens, I suggest simply washing it off with soap nightly. Second, heat safety! When you are out in the heat, remember to adequately hydrate.

Always bring plenty of fluids--water, diluted juices, and sports drinks are the best options. Also consider eating a little something salty occasionally during the day, which will help keep the water you drink in your system. Dizziness can be one prominent symptom of dehydration. I've recently treated a number of patients for dizziness that turned out to be from dehydration.

Third, bug safety! This is the season to get bitten by little gnats and big horse flies. All communities have some type of biting air-borne insect, so using bug sprays is a wise idea.

Long-sleeved and DEET-infused clothing are wonderful but are sometimes hard to toler-ate in the heat. If you don't like to apply strong poisons to the body, use citronella candles, marigolds, and various wafting insect repellants; they can be helpful but are not necessarily as effective as good old bug spray on your legs and arms. Avoiding bug bites helps to prevent a lot of itchy suffering, the risk of infections at the site of the bite, and the risk of contracting dis-eases like West Nile virus and Lyme's disease. Ticks require another level of precaution: After a day outdoors, make sure to get naked and perform a head-to-toe check for ticks. If you find a tick that has not had a full 24 hours to attach itself, remove it--it can't pass disease on to you in that amount of time. If you find a tick that's been attached long enough to become engorged, contact your doc-tor to see if a dose of preventative antibiotic would be wise. Bug spray chemicals, like sunscreens, should be washed off nightly. Fourth, injury prevention! Summer activi-ties are great for encouraging heart-healthy goings-on, but all that movement comes

A Monthly Insight into Health and Wellness

wellnews trivia question

After reading 10 Tips To A Great Plate, name one way you will modify your eating habits to adjust to your new healthy lifestyle. Submit a response and you will be placed in the drawing to possibly win $25.00 cash! Please e-mail info@wellworksforyou.com with your answer.

1615 West Chester Pike, Suite 104 West Chester, PA 19382

Continued on next page