2019 better hdl, better health - santa cruz county files/benefits/sept... · september is...
TRANSCRIPT
Sept
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019 BESTbits
The Smart Moves Toolkit, including this issue’s printable download, Goals for Good Eating, is at www.personalbest.com/extras/19V9tools.
LIVE WELL, BE WELL®
Are you or your kids bothered by backpack strain? Over
time, overloaded backpacks can cause some hefty health problems, including back, shoulder and neck strain, and may lead to falls. School Backpack Awareness Day is September 18, sponsored by the American Occupational Therapy Association. Learn more at www.aota.org.
September is Ovarian Cancer Awareness Month. The rate
of this disease in the U.S. has been slowly declining. It ranks fifth in cancer deaths among women; about half are diagnosed with it after age 62. This year, nearly 14,000 women will die from ovarian cancer. Learn more at www.ovarian.org/index.php.
September is Prostate Cancer Awareness Month,
a good time to review the risk factors for prostate cancer. If your brother or father had it, your risk of developing it more than doubles. A diet high in fatty red meat or high-fat dairy may slightly increase the risk. Most prostate cancers in the U.S. are diagnosed in men after age 64. By age 50 you should discuss prostate screening with your health care provider if you are at average risk, or earlier if you’re at high risk. When diagnosed early, the 5-year survival rate is nearly 100%.
Health is the thing that makes you feel that now is the best time of year. — Franklin P. Adams
Better HDL, Better HEALTH
September is Cholesterol Education Month.
Your blood cholesterol levels are key to a strong heart and basic good health. Cholesterol is essential to our bodies on a cellular level. This waxy fat-like substance is in every cell attached to proteins called lipoproteins. We have 2 major types of cholesterol:
The bad: Low-density lipoprotein (LDL) cholesterol collects on the walls of your blood vessels, causing clotting that can lead to stroke or heart attack.
The good: High-density lipoprotein (HDL) cholesterol helps remove some of the bad cholesterol in your blood, returning it to your liver where it’s broken down and passed from your body.
Control with medication? If your LDL level runs high, your health care provider may prescribe lowering it with medication. Reducing LDL and triglyceride levels can sometimes also improve HDL. But drugs designed specifically to raise HDL have generally not reduced heart attack risk.
Lifestyle factors? Unhealthy, low HDL levels often occur in people who smoke or have obesity, high blood pressure or high blood sugar levels — conditions that can be controlled with better health habits. Simple daily choices can lead to healthier levels of both HDL and LDL.
Talk to your provider about your cholesterol numbers and everyday ways to improve them. Primary goals:
✒ Lose excess weight with regular exercise and a heart-healthy diet.
✒ Stop smoking. This can improve HDL and help your heart significantly.
✒ Replace fast food and processed foods with home cooking and lots of vegetables.
✒ Skip sugar-rich foods and those containing trans fats.
Do it for your heart and your long-term health.
For happy health, fuel yourself with dreams and greens. — Terri Guillemets
PB4.U® 9.2019 : Live Well, Be Well
Snoring is Serious Business
Menopause ReliefAlthough menopause is a normal part of aging in women, hormonal changes can cause annoying and sometimes embarrassing physical changes, such as the sudden perspiration-producing sensations called hot flashes.
But there are ways to reduce or possibly eliminate menopause symptoms with lifestyle changes, according to the National Institutes of Health:
✒ Dress in layers and remove some clothing when you feel a hot flash starting.
✒ Sipping a cold drink and taking slow, deep breaths can reduce the feeling of heat.
✒ Avoiding smoking, spicy food, excess caffeine and alcohol can often keep hot flashes at bay.
✒ Hot flashes disrupt sleep so keep your bedroom cool (a fan nearby can help) and sleep in lightweight clothing.
✒ Regular exercise can pay off with better sleep quality and help keep weight under control (being overweight is associated with more severe hot flashes).
✒ If menopause causes vaginal dryness, over-the-counter water-based lubricants and vaginal moisturizers, used regularly, offer relief.
When lifestyle changes aren’t providing enough help, talk to your health care provider about other treatments, including prescription medications and low-dose hormones, that may be appropriate for you, depending on your medical history and symptoms.
When Your Head HurtsCheck your symptoms. Your headaches could be serious if they:
Are unusually painful.
Increase with movement.
Get steadily worse.
Affect your mental ability.
Occur after a head injury.
Occur with fever.
Prevent normal activities.
First start after age 50.
If you checked any of these symptoms, consult your health care provider. Get prompt attention for headache with fainting, convulsions, stiff neck or slurred speech.
Head-Smart Habits for Frequent Headaches:u Avoid your triggers by learning what’s causing them. Track your symptoms, behavior and surroundings for a few weeks using our Headache Diary download at www.personalbest.com/extras/THWC/RightNavigation/PBest-Headache-Diary.pdf.
v Get enough sleep. Adults need 7 to 9 hours of sleep nightly on a regular schedule.
w Don’t skip meals. Avoid alcohol and limit caffeine — too much of either can produce headache.
x Reduce stress. It’s a major trigger of chronic headaches. Simplify your schedule; try yoga, tai chi or meditation to help balance your days.
y Exercise regularly. It may reduce the frequency and severity of migraine and stress-related headaches.
QUIKRISKTM assessment
September is Menopause
Awareness Month.
Snoring occurs when relaxed tissues in your throat vibrate as you breathe during sleep. It can annoy and keep your partner awake, but snoring can also disrupt your own sleep, causing fatigue and raising the risk of health problems.
Nasal polyps, enlarged tonsils and a stuffy nose can cause snoring. Drinking alcohol before bed and simply growing older, too, can cause tongue and throat muscles to relax, resulting in snoring. But sleep apnea, marked by breathing that stops briefly and repeatedly during sleep, is the most serious condition linked to snoring.
Sleep apnea causes choking noises and snoring during sleep because your airway is
narrowed, often from excess weight. Your brain perceives breathing difficulty and wakes you up, often many times an hour. You may not remember the repeated awakenings, but the result can be morning headaches, irritability, forgetfulness, behavior or mood changes, anxiety and depression.
If you experience sleep apnea symptoms, talk to your health care provider about sleep study testing. Treatment for sleep apnea typically includes lifestyle changes, weight loss and a continuous positive air pressure (CPAP) machine. Untreated, sleep apnea raises the risk of stroke, heart failure, irregular heartbeats, heart attack and hypertension, according to the National Institutes of Health.
PB4.U® 9.2019 : Live Well, Be Well
Quinoa Tabbouleh
Makes 6 servings. Per serving:227 calories | 6g protein | 11g total fat | 1g saturated fat | 7g mono fat | 3g poly fat | 28g carbohydrate | 3g sugar | 4g fiber | 220mg sodium
In a medium pot, combine quinoa with 2 cups water. Bring to a boil. Reduce heat and simmer for 15 minutes or until water is absorbed. Fluff with a fork and set aside. In a large bowl, combine tomatoes, cucumber, carrots, parsley, mint and onions. Add quinoa to vegetables and mix well. In a small bowl, whisk together olive oil, lemon juice, garlic, salt and pepper. Pour dressing over quinoa and toss to combine. Serve with lemon wedges.
1 cup quinoa, rinsed3 medium tomatoes, diced1 English cucumber, diced2 medium carrots, peeled and grated1 cup fresh chopped parsley½ cup fresh chopped mint
easy recipe2 green onions, white parts only, chopped¼ cup extra-virgin olive oil¼ cup fresh lemon juice1 clove garlic, finely minced½ tsp saltPinch pepper
Filling half of your plate with vegetables and fruit at every meal is a great way to ensure you get enough of these wholesome foods each day. But which vegetables and fruits are the healthiest? They are all good.
Your best bet is to choose a variety of options from all colors of the rainbow. Each hue comes with a unique set of vitamins, minerals, antioxidants and phytonutrients (health-friendly plant compounds), so variety is important. The vibrant colors in vegetables and fruits are more than just pretty — they are functional, too. The pigments that make carrots orange, tomatoes red and spinach green work collectively to help protect whole body health.
The exact type and amount we need of each vegetable and fruit is not fully understood, so the best advice is to capture the rainbow during your daily meals and snacks. Include these beauties for:
HEALTH at the End of the RAINBOW By Cara Rosenbloom, RD
Lycopene: In tomatoes, watermelon and pink grapefruit. It’s linked to a reduced risk of certain cancers, especially breast and prostate.
Anthocyanins: In blueberries, blackberries and purple cabbage. They’re linked to heart health, brain health and better cognitive function.
Carotenoids: In carrots, leafy greens, sweet potatoes and pumpkins. Carotenoids may help prevent cataracts and other age-related eye diseases.
Flavonoids: In cherries, berries and red grapes. These pigments have shown anti-inflammatory effects, and may also protect heart and brain health.
Sulforaphane: In broccoli, cauliflower, kale and cabbage. This plant compound has been shown to reduce cancer cell growth in lab and animal studies.
Remember, there isn’t 1 superfood in the produce section that will fully protect your health on its own, but a variety of colorful vegetables and fruit are part of a balanced diet that has proven health benefits.
September is Fruits and Veggies — More Matters Month.
tip of the month
WHOLE NutritionSeptember is Whole Grains Month, so celebrate with amaranth, brown rice, oats, millet or quinoa. Whole grains are more nutritious than their refined counterparts (white rice and white flour products), because the whole versions contain more fiber, vitamins, minerals and antioxidants. So swap brown rice for white, and choose whole-grain breads and pasta for a nutritious change. Look for foods that list whole grain first in the ingredients or are labeled 100% whole grain.
Need encouragement to exercise more? You aren’t alone. The CDC says more than 60% of American women aren’t getting enough physical activity and 25% don’t exercise at all. Women’s Health & Fitness Day on September 25 can help kick-start a new or low-key fitness plan. On this day, join 50,000 other American women and get moving during health and fitness events offered by hundreds of parks, recreation centers, health clubs and community organizations.
PB4.U® Live Well, Be Well : 9.2019
Stay in Touch Keep those questions and
suggestions coming!
Phone: 800-871-9525 Fax: 205-437-3084 Email: [email protected] Website: www.personalbest.com
Executive Editor: Susan Cottman • Advisers: Patricia C. Buchsel, RN, MSN, FAAN; Jamie Lynn Byram, MBA, AFC, MS; Eric Endlich, PhD; Mary P. Hollins, MS, JD, CSHM; Kenneth Holtyn, MS; Reed Humphrey, PhD; Gary B. Kushner, SPHR, CBP; Diane McReynolds, Executive Editor Emeritus; Zorba Paster, MD; Charles Stuart Platkin, PhD; Cara Rosenbloom, RD; Elizabeth Smoots, MD, FAAFP; Margaret Spencer, MD • Editor: Aimie Miller • Designer: Heather Burke
The content herein is in no way intended to serve as a substitute for professional advice. Sources available on request. © 2019 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited.
Personal Best® Two Perimeter Park South, Suite 160 East, Birmingham, AL 35243 • 800-871-9525 • fax 205-437-3084.
EXPERT advice — Eric Endlich, PhD
Q: Does exercise relieve depression?
A: For mild to moderate depression, exercise is sometimes as effective as antidepressant medication — without the side effects.
Exercise promotes improvement through brain changes: neural growth, reduced inflammation and feel-good chemicals (endorphins). It can also help by distracting you from negative thoughts, promoting social connections (through exercise classes or clubs) and fostering self-esteem.
To reap these benefits, try 150 minutes per week of moderate-intensity exercise (e.g., brisk walking): one 30-minute, two 15-minute or three 10-minute sessions, 5 days a week. Of course, any physical activity is better than none. After being cleared for exercise by your health care provider, start with several minutes of activity and increase your time each day. Choose an activity you enjoy, reward yourself to stay motivated and add variety to prevent boredom. Stick with it and you may soon feel better in mind and body.
150minutesper week
A Clean Kitchen = A Safe Kitchen Everyone likes a clean kitchen, but beyond the aesthetic motivation, cleanliness equals health. Here are some tips to keep your kitchen not only sparkling, but reduce your risk of food poisoning.
Wipe up spills and crumbs immediately after food preparation; bacteria can grow quickly.
Wash vegetables before preparation, but do not wash eggs, meat or poultry (see “To Wash or Not to Wash?” below).
Use separate utensils and cutting boards for meat and vegetables to avoid cross contamination. Always wash your hands with warm soapy water after handling raw meat.
Store meat — even when defrosting — in a shallow container on the bottom rack of the refrigerator to prevent meat drippings from contaminating other foods.
Set a calendar reminder to clean the refrigerator once a week.* Wipe up spills, check for spoilage and wipe handles weekly. Monthly: Check expiration dates; empty drawers and shelves and then wash.
Clean your dishwasher drain and remove food deposits monthly. Run a vinegar wash cycle and then a baking soda wash cycle.
Scrub your sink with soap and warm water, and disinfect with diluted bleach at least once a week to remove bacteria. Remember the faucet, too.
Replace the sponge. Kitchen sponges harbor large amounts of bacteria, as much as a toilet. Use a dishcloth instead and wash it after a few uses. Tip: If you do use a sponge, replace it every week. Wash it and microwave it wet for 1 to 2 minutes or boil it for 5 minutes daily.
*Don’t forget the office refrigerator. Create a cleaning schedule with coworkers who use the fridge.
To Wash or Not to Wash?Washing raw poultry may seem like a good idea, but according to
food safety experts, it isn’t. Washing poultry will spread the bacteria
around, causing cross-contamination. It also doesn’t eliminate all of the
bacteria on the poultry. Best bet: Leave it alone, and wash your hands
thoroughly with warm water and soap after handling raw poultry.
SAFETY corner
9.2019
Better HDL, Better Health Your blood cholesterol levels are key to a strong heart and basic good health. Cholesterol is essential to our bodies on a cellular level. This waxy fat-like substance is in every cell attached to proteins called lipoproteins. We have 2 major types of cholesterol:
The bad: Low-density lipoprotein (LDL) cholesterol collects on the walls of your blood vessels, causing clotting that can lead to stroke or heart attack.
The good: High-density lipoprotein (HDL) cholesterol helps remove some of the bad cholesterol in your blood, returning it to your liver where it’s broken down and passed from your body.
Control with medication? If your LDL level runs high, your health care provider may prescribe lowering it with medication. Reducing LDL and triglyceride levels can sometimes also improve HDL. But drugs designed specifically to raise HDL have generally not reduced heart attack risk.
Lifestyle factors? Unhealthy, low HDL levels often occur in people who smoke or have obesity, high blood pressure or high blood sugar levels — conditions that can be controlled with better health habits. Simple daily choices can lead to healthier levels of both HDL and LDL.
Talk to your provider about your cholesterol numbers and how to improve them. Primary goals: >> Lose excess weight with regular exercise and a
heart-healthy diet. >> Stop smoking. This can improve HDL and help
your heart significantly.>> Replace fast food and processed foods with home
cooking and lots of vegetables.>> Skip sugar-rich foods and those containing trans fats.
Health is the thing that makes you feel thatnow is the best time of year. — Franklin P. Adams
Health at the End of the RAINBOW
By Cara Rosenbloom, RD Filling half of your plate with vegetables and fruit at every meal is a great way to ensure you get enough of these wholesome foods each day. But which vegetables and fruits are the healthiest? They are all good.
Your best bet is to choose a variety from all colors of the rainbow. Each hue comes with a unique set of vitamins, minerals, antioxidants and phytonutrients (health-friendly plant compounds). Those vibrant colors are more than just pretty — they are functional, too. The pigments that make carrots orange, tomatoes red and spinach green work collectively to help protect you.
The exact type and amount we need of each vegetable and fruit is not fully understood, so the best advice is to include these beauties for:
Lycopene: In tomatoes, watermelon and pink grapefruit. It’s linked to a reduced risk of certain cancers, especially breast and prostate.
Anthocyanins: In blueberries, blackberries and purple cabbage. They’re linked to heart health, brain health and better cognitive function.
Carotenoids: In carrots, leafy greens, sweet potatoes and pumpkins. Carotenoids may help prevent cataracts and other age-related eye diseases.
Flavonoids: In cherries, berries and red grapes. These pigments have shown anti-inflammatory effects, and may also protect heart and brain health.
Sulforaphane: In broccoli, cauliflower, kale and cabbage. This plant compound has been shown to reduce cancer cell growth in lab and animal studies.
>> Remember, there isn’t 1 superfood that will fully protect your health on its own, but a variety of colorful vegetables and fruit are part of a balanced diet that has proven health benefits.
September is Cholesterol Education Month.
Do it for your heart
and your long-term
health.
September is Fruits and Veggies — More Matters Month.
The Smart Moves Toolkit, including this issue’s printable download, Goals for Good Eating, is at personalbest.com/extras/19V9tools.
September is Menopause Awareness Month.
Menopause Relief Although menopause is a normal part of aging in women, hormonal changes can cause physical changes, such as the sudden perspiration-producing sensations called hot flashes.
But there are ways to reduce or possibly eliminate menopause symptoms with lifestyle changes, according to the National Institutes of Health:
• Dress in layers and remove some clothing when you feel a hot flash starting.
• Sipping a cold drink and taking slow, deep breaths can reduce the feeling of heat.
• Avoiding smoking, spicy food, excess caffeine and alcohol can often keep hot flashes at bay.
• Hot flashes disrupt sleep so keep your bedroom cool (a fan nearby can help) and sleep in lightweight clothing.
• Regular exercise can pay off with better sleep quality and help keep weight under control (being overweight is associated with more severe hot flashes).
• If menopause causes vaginal dryness, over-the-counter water-based lubricants and vaginal moisturizers, used regularly, offer relief.
When lifestyle changes aren’t providing enough help, talk to your health care provider about other treatments, including prescription medications and low-dose hormones, that may be appropriate for you, depending on your medical history and symptoms.
Snoring is Serious BusinessSnoring occurs when relaxed tissues in your throat vibrate as you breathe during sleep. It can annoy and keep your partner awake, but snoring can also disrupt your own sleep, causing fatigue and raising the risk of health problems.
Nasal polyps, enlarged tonsils and a stuffy nose can cause snoring. Drinking alcohol before bed and simply growing older, too, can cause tongue and throat muscles to relax, resulting in snoring. But sleep apnea, marked by breathing that stops briefly and repeatedly during sleep, is the most serious condition linked to snoring.
Sleep apnea causes choking noises and snoring during sleep because your airway is narrowed, often from excess weight. Your brain perceives breathing difficulty and wakes you up, often many times an hour. You may not remember the repeated awakenings, but the
result can be morning headaches, irritability, forgetfulness, behavior or mood changes, anxiety and depression.
If you experience sleep apnea symptoms, talk to your health care provider about sleep study testing. Treatment for sleep apnea typically includes lifestyle changes, weight loss and a continuous positive air pressure (CPAP) machine. Untreated, sleep apnea raises the risk of stroke, heart failure, irregular heartbeats, heart attack and hypertension, according to the National Institutes of Health.
QuikRiskTM Assessment: When Your Head Hurts Headache is common to most of us, and they’re usually a minor nuisance. For severe headache, you might worry about stroke, blood clots or tumor but a connection to such conditions is rare.
Check your symptoms. Your headaches could be serious if they:q Are unusually painful.q Increase with movement.q Get steadily worse.q Affect your mental ability.q Occur after a head injury.q Occur with fever.q Prevent normal activities.q First start after age 50.
If you checked any of these symptoms, consult your health care provider. Get prompt care if you experience fainting, convulsions, stiff neck or slurred speech.
HEAD-SMART HABITS for frequent headaches include:1. Learning the causes. Track your
symptoms, behavior and surroundings for a few weeks using our Headache Diary download at personalbest.com/extras/THWC/RightNavigation/PBest-Headache-Diary.pdf.
2. Sleeping. Adults need 7 to 9 hours of sleep nightly on a regular schedule.
3. Avoiding alcohol and limiting caffeine. Too much of either can produce headache.
4. Reducing stress. Simplify your schedule; try yoga, tai chi or meditation to help balance your days.
5. Exercising regularly. It may reduce the frequency and severity of migraine and stress-related headaches.
TopHealth® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2019 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, AL 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com
9.2019
Smart Texting ErgonomicsFrequent typing and scrolling on a small device can cause pain in your thumbs, fingers, hands and wrists, and lead to repetitive stress injuries. Follow these ergonomic tips to protect yourself:® Keep it short. Save longer messages for a phone call or an email you type using a full-sized keyboard.® Use technology. Reduce keystrokes with talk-to-text functions, autocomplete, shortcuts, gesture-based typing and word prediction tools, many of which come standard on your phone or are available as a free or low-cost app. ® Sit or stand up straight. Avoid hunching over your device, bending or twisting your neck, and rounding your shoulders. ® Take frequent breaks to shake and stretch out your hands, wrists and fingers.® Lighten your touch. Remember that touch screens and mobile keyboards are sensitive. Use a light touch to save strain on fingers and thumbs.® Alternate your typing style. Switch between 1 finger and 2 thumbs when typing and scrolling to avoid overuse and repetitive motion.® Stop if it hurts. If you experience pain in the base of your thumb that radiates into your wrist or up your arm, you may have repetitive stress strain or injury. Reduce your smartphone use, and see your health care provider if the problem persists.
Toxic Personalities at WorkWhen many different personalities and work styles come together, it can lead to greater creativity, innovation and productivity. However, those differences can be challenging. Some aggressive personality types can become toxic, dragging down your efforts and your whole work environment.
What’s toxic? Coworkers who routinely display toxic behavior might:➺ Take credit for their coworkers’ ideas.➺ Get angry when things don’t go their way.➺ Criticize or embarrass others publicly.�➺����Regularly fail to perform job duties, often at others’
expense.➺ Lie or gossip about coworkers.➺ Show disrespect for their workplace.
If you work with someone who regularly exhibits behaviors such as these, you can’t necessarily change them. But, you can keep their negativity from affecting your own positive outlook and job performance. For example:Rise above it. No matter what is going on around you, focus on your job and make the best effort you can.Avoid blame. Recognize that you are not to blame for the toxic person’s behavior; take responsibility only for your own actions, not those of others.Don’t join them. Negative behavior can be contagious, particularly in the workplace. Don’t add to the toxic atmosphere by gossiping, complaining or retaliating.Reframe. Try to separate the person from the personality as it affects work. Focus on what you can do to solve the problem or change the situation, without engaging with the person.
Important: If a coworker is making verbal or physical threats, stealing from the company, or otherwise compromising safety and security at work, promptly report such activities to a supervisor or human resource personnel. Some behaviors are more than toxic – they can be dangerous and illegal.
Growing Old GracefullyResearchers say middle-aged people who have a positive view of aging live an average of 7 years longer than the typical life span; they’re also more likely to retain their cognitive abilities longer and recover better from health setbacks as they age. Seek out vital, engaged and positive older adults. Spend time with them, and try reframing your view of aging.
9.2019
9.2019
Social Media ProtocolYour social media activity and presence offer a personal glimpse into many areas of your life that otherwise might or should remain private. For example, your employer or coworkers – or future ones – have potential access to your online photos, blogs and social media posts, which could affect others’ opinion of you as a worker. Be cautious about:
WHAT you post – Realize that nothing online is truly private, and that everything you post never goes away entirely, even if you delete it. Don’t post anything you wouldn’t want people at work to see or read.
WHEN you post – Posting to social media during work hours raises questions about how well you are fulfilling your responsibilities. Be careful when posting from a conference, a client’s office or an off-site event, and remember that you are still representing your job and your company, even though you aren’t on the premises.
HOW you use social media – Never complain about coworkers or your boss, reveal sensitive corporate information, rant about your job or talk about details of coworkers’ personal lives.
Remember, your social media activity reflects who you are professionally and personally.
Our cell phones, tablets and laptops emit blue light that may suppress melatonin, the body’s sleep-inducing hormone – particularly when used close to bedtime.
Fluorescent and LED lightbulbs, as well as televisions, also give off blue light to a lesser degree. Mobile device light is more concerning as it affects the circadian systems beyond night and bedtime – popular viewing times – extending into the following morning. Short-wave blue light is also absorbed by the retina, potentially leading to eyestrain and eye damage, as well as sleep problems.
To reduce your blue light exposure: Don’t use your devices 2 to 3 hours
before going to sleep. Don’t use electronics in a dark
room or in bed. Don’t use LED or fluorescent
night lights. If you use electronic devices at night,
research special glasses that screen blue light. Try dimming the brightness of your devices, or research
programs that filter short-wavelength light in the evening. Get plenty of natural, bright light during the day to normalize
your body’s natural sleep-wake rhythm.
Working from HomeWhether you telecommute from home occasionally or you’re a full-time remote worker, here are 4 strategies for success:
1. Create a workable workspace. Not everyone can dedicate an entire room to their work, but it helps if you establish a specific work area, however small. If possible, only use that room or area for work, so you can keep your job duties separate from your personal life after hours.
2. Establish a routine. Start and end work and take breaks at regular times. Set goals to accomplish during each work shift. Getting up, dressing and entering your workspace at specific times will put you in a frame of mind to work.
3. Cancel out distractions. If your household or neighborhood isn’t always quiet, try a white-noise machine or headphones to help you stay focused. Post a do-not-disturb sign to prevent interruptions from family, friends and neighbors. Avoid all social networking during your work shift.
4. Communicate. Working remotely can feel isolating at times, and you may sometimes miss out on engaging with coworkers at the office. Use regular videoconferences, phone calls or an online project tracker to ensure you stay in the loop.
Many people rely on experiences rather than material goods to bring greater happiness. Research suggests, however, that things bring their own rewards. Momentary happiness occurs when you obtain a new object, and it’s likely to return every time you use it. It’s good to enjoy beloved possessions that make you happy as long as you don’t become so materially focused that you neglect other sources of pleasure.
The stuff of happiness?
Why You Should Care About Blue Light
The Smart Moves Toolkit, including this issue’s printable download, Goals for Good Eating, is at personalbest.com/extras/19V9tools.
TopPerformance® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute for professional advice. Executive Editor: Susan Cottman. Medical Editor: Zorba Paster, M.D. Sources available on request. © 2019 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com
9.2019
safety
observance September is Preparedness Month.
safety
observance
QuikQUIZ™: How Prepared Are You for Disasters? Find out by taking this 5-question quiz.u Your emergency supply kit should
have enough materials to sustain your household:
a. For the next 8 hours.b. For at least 3 days.c. Until you get to shelter.d. For 24 hours.
v Your family’s emergency plan contact should be:
a. A friend who lives in the same town.b. A relative who lives in the same town.c. Your next-door neighbors.d. A designated contact who lives in another state.
w Be sure to financially prepare for an emergency by:
a. Hiding your money under your mattress for quick access.b. Creating an Emergency Financial First Aid Kit (EFFAK) and
keeping cash in small bills on you at all times.c. Making sure you have an ATM card and withdrawing all of your
money as soon as disaster hits.d. Creating a checklist of where you hide your cash.
x Your emergency supply kit should have this amount of water for each person in the family:
a. A gallon a day for each person for 3 days.b. Two small bottles a day for each person for 2 days.c. A gallon a day for each family of 4.d. None of the above.
y An emergency communication plan should contain these 3 things:
a. Where to go, what to do and where to reconnect.b. What to do, what valuables to grab and your vehicle’s make and
year.c. All contact information for friends, your vehicle’s make and year
and your ATM pin.d. Where to find the best food trucks, your Wi-Fi password and
your aunt’s maiden name.
Note: To create an emergency plan kit and a financial preparedness plan for your family, visit Fema.gov or Ready.gov.
It’s Sports Eye Safety Month:
Make sure you wear safety goggles or helmets with face shields when required by the sport.
10 Safety Tips for Farm Workers
Agriculture is 1 of the most hazardous industries in the world, according to the CDC. Why? Farm workers are exposed to a number of hazards, including but not limited to outdoor elements, dust, electricity, rollovers, equipment malfunctions, grain bins, wells, livestock, chemicals and pesticides. Add to that the rural area (medical care may not be readily accessible) and you’ve got a recipe for emergency situations.
Here are 10 basic safety tips for working on the farm:
1. Use required personal protective gear, such as, gloves, goggles, boots, hats and coveralls when working.
2. Make sure you are properly trained before working on any type of farm equipment.
3. Use machine guarding on all equipment and don’t leave equipment running unattended.
4. Make sure to perform required maintenance and inspect all equipment and vehicles often for problems.
5. Install approved rollover protective structures, enclosures or frames on tractors.
6. Read and review all Safety Data Sheets (SDS) and labels that come with chemicals and pesticides.
7. Store all chemicals and pesticides safely and wash hands after using them (even after wearing gloves). Best bet: Shower and change clothes after using pesticides and before eating.
8. Make access to farm equipment and vehicles off limits to children. Don’t allow children to play on or ride on equipment. Cap abandoned wells, lock silos and bins, and fenced-in ponds.
9. Know how to handle livestock before working with them.
10. Take extra precautions when working in grain storage bins, hoppers or silos to prevent entrapment and suffocation.
OSHA and the National Farmers Union are excellent resources for farm safety. Learn more at osha.gov and nfu.org/farmsafety/.ANSWERS: u b v d w b x a y a
?
safety
observance
Farm Safety and Health Week is September 15 to 21.
TopSafety™ is published to provide employees, members of organizations and other readers with the information needed to achieve and maintain a safer lifestyle. The information and recommendations contained herein were obtained from sources believed to be reliable. The publisher assumes no responsibility for the sufficiency or completeness of the information and recommendations. Other or additional safety measures may be required under particular circumstances. © 2019 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: personalbest.com
9.2019The Smart Moves Toolkit including this issue’s printable download, Goals for Good Eating, is at personalbest.com/extras/19V9tools.
SAFETY CORNER
safety
observance
September is Food Safety Education Month.
A Clean Kitchen = A Safe Kitchen
SAFE RIDES for Little Ones
Child Passenger Safety Week is September 15 to 21. Follow these tips to keep your child safe while in the car:
Purchase and use a car seat and make sure it’s inspected at a place where certified car seat technicians can teach you how to install and use your seat. For car seat events (checkups, workshops, inspections, recall notices) visit safekids.org/events.
Wear your seatbelt. Set a good example.
Secure loose objects in the car. They can be dangerous projectiles in an accident or when you stop quickly. Provide soft toys for use in the car for the same reason.
September is Baby Safety Month.
Using Baby Safety Gates Properly You’ve put up the baby gate and now your child is safe, correct? Considering that a Nationwide Children’s Hospital study found that baby gate injuries quadrupled in a 10-year period, you may need to double-check your installation and use of your baby gates.
Here are some steps you can take to prevent accidents:
Everyone likes a clean kitchen, but beyond the aesthetic motivation, there’s also health and safety reasons for cleaning it. Here are some tips to keep your kitchen not only sparkling, but also safe.
Wipe up spills and crumbs immediately after food preparation; bacteria can grow quickly.
Wash vegetables before preparation, but do not wash eggs, meat or poultry (see “To Wash or Not to Wash?” below).
Use separate utensils and cutting boards for cutting meat and vegetables to avoid cross contamination. Always wash your hands with warm soapy water after handling raw meat.
Store meat — even when defrosting — on the bottom rack of the refrigerator to prevent meat drippings from contaminating the rest of the refrigerator. Best bet: Keep it in a shallow container to hold drips.
Check for spoiled food in the refrigerator once a week.
Set a calendar reminder to clean the refrigerator.* Wipe spills, check produce for spoilage and wipe handles weekly; check condiments’ expiration dates; deep clean (remove contents, drawers and shelves); and wash areas monthly.
Clean your dishwasher monthly. Clean the drain and remove food deposits. Run a vinegar wash cycle and then a baking soda wash cycle.
Scrub your sink. Your sink harbors bacteria and needs to be properly cleaned after use. Best bet: After cleaning with soap and warm water, disinfect with diluted bleach at least once a week. Remember the faucet, too.
Replace that sponge. Kitchen sponges are known to harbor large amounts of bacteria, as much as a toilet. Use a dishcloth instead and throw it in the washing machine after a few uses. Tip: If using a sponge, replace it every week and clean it daily by washing it and microwaving it wet for 1 to 2 minutes or by boiling it for 5 minutes.* Don’t forget the office refrigerator.
Create a cleaning schedule with coworkers who use the fridge.
To Wash or Not to Wash?Washing raw poultry may seem like a good idea, but according to food safety experts, it isn’t. Washing poultry will spread the bacteria around, causing cross-contamination. It also doesn’t eliminate all of the bacteria on the poultry. Best bet: Leave it alone, and wash your hands thoroughly with warm water and soap after handling raw poultry.
Purchase only baby gates that are certified by the Juvenile Products Manufacturers Association.
Mount gates at the top and bottom of stairs.
Install hardware-mounted gates (with screws) at the top of stairs. Never use pressure-mounted gates at the top of stairs — they are easily dislodged. Note: Pressure-mounted gates are OK for the bottom of stairs.
Install gate hardware into wall studs or wood. Use special mounting kits to install into curved banisters or baseboard molding.
Never alter the installation of a gate. For instance, don’t install gates above baseboard molding because the space below could cause the entrapment of a small child.
Don’t climb over the gate. Toddlers will often mimic what they see adults do and attempt to climb over it.
Close the gates. Always shut them even if you are in a hurry, and teach your older kids to do the same.
safety
observance
safety
observance
| 9
.201
9
Qui
noa
Tabb
oule
h
Mak
es 6
serv
ings
. Per
serv
ing:
227
calo
ries
| 6g
pro
tein
| 1
1g to
tal f
at |
1g
satu
rate
d fa
t | 7
g m
ono
fat
| 3g
poly
fat
| 28g
car
bohy
drat
e |
3g s
ugar
| 4
g fib
er |
220
mg
sodi
um
In a
med
ium
pot
, com
bine
qui
noa
with
2 c
ups
wat
er. B
ring
to a
boi
l. R
educ
e he
at a
nd s
imm
er fo
r 15
min
utes
or u
ntil
wat
er is
abs
orbe
d. F
luff
with
a fo
rk a
nd s
et a
side
. In
a la
rge
bow
l, co
mbi
ne to
mat
oes,
cuc
umbe
r,
carr
ots,
par
sley
, min
t and
oni
ons.
Add
qui
noa
to v
eget
able
s an
d m
ix w
ell.
In a
sm
all b
owl,
whi
sk to
geth
er
oliv
e oi
l, le
mon
juic
e, g
arlic
, sal
t and
pep
per.
Pour
dre
ssin
g ov
er q
uino
a an
d to
ss to
com
bine
. Ser
ve w
ith
lem
on w
edge
s.
1 cu
p qu
inoa
, rin
sed
3 m
ediu
m to
mat
oes,
dic
ed
1 En
glis
h cu
cum
ber,
dice
d
2 m
ediu
m c
arro
ts, p
eele
d an
d gr
ated
1 cu
p fre
sh c
hopp
ed p
arsl
ey
½ c
up fr
esh
chop
ped
min
t
eatin
gsm
art
easy
recip
e
For h
appy
healt
h, fu
el yo
urse
lf wi
th dr
eam
s an
d gre
ens.
— Ter
ri Guil
lemets
tip of
the m
onth
WH
OLE
N
utri
tion
Sep
tem
ber
is W
hole
Gra
ins
Mon
th,
so c
eleb
rate
with
amar
anth
, bro
wn
rice,
oats
, mill
et o
r qui
noa.
Who
le g
rain
s ar
e m
ore
nutri
tious
than
thei
r refi
ned
coun
terp
arts
(whi
te ri
ce
and
whi
te fl
our p
rodu
cts)
,
beca
use
the
who
le v
ersi
ons
cont
ain
mor
e fib
er, v
itam
ins,
min
eral
s an
d an
tioxid
ants
.
So
swap
bro
wn
rice
for
whi
te, a
nd c
hoos
e w
hole
-
grai
n br
eads
and
pas
ta fo
r
a nu
tritio
us c
hang
e. L
ook
for
food
s th
at li
st w
hole
gra
in
first
in th
e in
gred
ient
s or
are
labe
led
100%
who
le g
rain
.
2 gr
een
onio
ns, w
hite
par
ts o
nly,
cho
pped
¼ c
up e
xtra
-virg
in o
live
oil
¼ c
up fr
esh
lem
on ju
ice
1 cl
ove
garli
c, fi
nely
min
ced
½ ts
p sa
lt
Pinc
h pe
pper
health
obser
va
nce
Filli
ng h
alf o
f you
r pla
te w
ith v
eget
able
s and
fr
uit a
t eve
ry m
eal i
s a g
reat
way
to en
sure
you
ge
t eno
ugh
of th
ese w
holes
ome f
oods
each
day
. Bu
t whi
ch v
eget
ables
and
fruits
are t
he h
ealth
iest?
They
are a
ll go
od.
Your
bes
t bet
is to
cho
ose
a va
riet
y of
opt
ions
fr
om a
ll co
lors
of t
he ra
inbo
w. E
ach
hue
com
es w
ith a
uniq
ue se
t of v
itam
ins,
min
erals
, an
tioxi
dant
s and
phy
tonu
trien
ts (h
ealth
-frien
dly
plan
t com
poun
ds),
so v
ariet
y is
impo
rtant
. Th
e vib
rant
colo
rs in
veg
etab
les an
d fru
its ar
e m
ore t
han
just
pret
ty —
they
are f
unct
iona
l, to
o.
The p
igm
ents
that
mak
e car
rots
oran
ge, t
omat
oes
red
and
spin
ach
gree
n wo
rk co
llect
ively
to h
elp
prot
ect w
hole
body
hea
lth.
The
exac
t typ
e an
d am
ount
we
need
of e
ach
vege
tabl
e an
d fr
uit i
s not
fully
und
erst
ood,
so
the b
est a
dvice
is to
capt
ure t
he ra
inbo
w
durin
g yo
ur d
aily
mea
ls an
d sn
acks
. Inc
lude
th
ese b
eaut
ies fo
r:
HEAL
TH at
the E
nd of
the
RAIN
BOW
By Cara
Ros
enbl
oom
, RD
Lyco
pene
: In
tom
atoe
s, wa
term
elon
and
pink
gra
pefru
it.
It’s l
inke
d to
a re
duce
d ris
k of
certa
in ca
ncer
s, es
pecia
lly
brea
st an
d pr
osta
te.
Ant
hocy
anin
s: In
blu
eber
ries,
blac
kber
ries a
nd p
urpl
e ca
bbag
e. Th
ey’re
link
ed to
hea
rt he
alth,
bra
in h
ealth
and
bette
r cog
nitiv
e fun
ctio
n.
Car
oten
oids
: In
carro
ts, le
afy
gree
ns, s
weet
pot
atoe
s and
pu
mpk
ins.
Car
oten
oids
may
help
pre
vent
cata
ract
s and
ot
her a
ge-re
lated
eye d
iseas
es.
Flav
onoi
ds: I
n ch
errie
s, be
rries
and
red
grap
es. Th
ese
pigm
ents
have
show
n an
ti-in
flam
mat
ory
effec
ts, an
d m
ay
also
prot
ect h
eart
and
brain
hea
lth.
Sul
fora
phan
e: In
bro
ccol
i, ca
ulifl
ower,
kale
and
cabb
age.
This
plan
t com
poun
d ha
s bee
n sh
own
to re
duce
canc
er ce
ll gr
owth
in la
b an
d an
imal
studi
es.
Rem
embe
r, th
ere i
sn’t
1 su
perfo
od in
the p
rodu
ce se
ctio
n th
at w
ill fu
lly p
rote
ct y
our h
ealth
on
its o
wn, b
ut a
varie
ty o
f co
lorfu
l veg
etab
les an
d fru
it ar
e par
t of a
bala
nced
diet
that
ha
s pro
ven
healt
h be
nefit
s.
health
obser
va
nce
Sept
embe
r is
Frui
ts a
nd V
eggi
es —
M
ore
Mat
ters
Mon
th.
QUIKQuiz™: CholesterolCholesterol is a blood fat. For good health, you need to keep your HDL (good) cholesterol high and LDL (bad) cholesterol low. Test your knowledge:
TRUE FALSE
1. Unhealthy blood cholesterol causes no signs or symptoms.
2. To have unhealthy cholesterol levels, you must be overweight or obese.
3. You can lower your LDL cholesterol by exercising more and by eating more fruits and vegetables.
4. Your body needs some cholesterol to function properly.
5. Generally, an LDL level below 130 mg/dL and an HDL level of 50 or higher for women and an HDL of level of 40 or higher for men.
Answers:
1. True — People may not know they have unhealthy blood cholesterol levels because unhealthy cholesterol causes no symptoms.2. False — Being overweight does increase your risk of unhealthy cholesterol levels. However, other factors such as family history, diet and activity level can affect your levels. Even people with a healthy weight can have high LDL cholesterol.3. True — Getting at least 30 minutes of exercise daily and replacing high-fat dairy products, meats and processed foods with more fruits, vegetables and whole grains are the best lifestyle changes you can make to lower your LDL cholesterol and help prevent heart disease.4. True — Cholesterol helps your body make hormones, such as vitamin D, and aids digestion. Too much cholesterol, however, builds up in arteries and contributes to heart problems.5. True — Your specific targets depend on your health. Your provider can help you reach them.
9.2019
Well Shiftworker: Which Screenings Do You Need?Getting screened for conditions such as cardiovascular disease and type 2 diabetes depends on your age, health history, family history and other risk factors for certain conditions. Discuss your shiftwork schedule with your health care provider; working shifts may be a factor in your risk for some conditions and affect when you get tested.
Below are some commonly recommended preventive screenings:CANCER: Screening schedules for breast cancer, colorectal cancer, skin cancer, prostate cancer, and other cancers depend on your age, gender, family history of the disease and other factors.
BLOOD PRESSURE: Have your blood pressure checked at every regular health care visit (or at least once every 2 years if it’s lower than 120/80). Starting when? Age 20.
CHOLESTEROL: Cholesterol levels should be checked every 5 years with a fasting blood test if you have a normal risk for unhealthy cholesterol. Your provider will likely check it more frequently if you are at high risk for heart disease and stroke. Starting when? Age 20.
TYPE 2 DIABETES: If you have high blood pressure or other risk factors, your provider will perform a fasting blood test to check blood glucose (sugar) levels and other diabetes indicators. Shiftworkers may be at particular risk for diabetes, so your provider may recommend early or more frequent screenings. Starting when? Age 45 or earlier as advised.
Note: Diabetes, blood pressure and cholesterol screenings may be especially important for shiftworkers because of their elevated risk for heart disease.
In addition, your health care provider may screen you for weight, depression, alcohol abuse, sleep disorders and other issues that can affect shiftworkers. Work with your provider to get the tests you need. They’re lifesavers.
A shot of prevention: Flu vaccination protects against the most common influenza viruses identified each season. When the vaccine closely matches circulating flu viruses, the flu shot can keep you from getting sick from influenza, and significantly reduce flu-related hospitalizations and deaths among those with heart disease, diabetes and chronic lung disease. Ask your health care provider about getting a flu shot.
9.2019
ShiftworkerTM is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute for professional advice. Executive Editor: Susan Cottman. Sources available on request. © 2019 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com
TheSmart Moves Toolkit,includingthisissue’sprintabledownload,Goals for Good Eating, isatpersonalbest.com/extras/19V9tools.
Secrets of the Sleep DiaryDear Diary: You might associate these words with teenagers recording their innermost secrets. But for shiftworkers, a special type of journal — a sleep diary — can help them sleep better.
How does a sleep diary work?A sleep diary is a place to record your sleep habits, wake times and other details about your sleep from day to day. In it, you will record what time you go to bed and wake up, as well as whether you had trouble falling asleep, how many times you awakened, and how long you stayed awake. The journal also may contain other information, such as diet, caffeine and alcohol consumption, exercise, medications, sleep environment, stress or levels of sleepiness.
How does a sleep diary help?A sleep diary forms a complete picture of your sleep over time. If you have trouble sleeping or struggle with fatigue during your shifts, a sleep diary can help you identify underlying problems and find patterns so you can make lifestyle changes.
I kept a sleep diary. What’s next?Once you have kept a sleep diary for a week or 2, show it to your health care provider. He or she can use the information you recorded to help you get better rest.
You can download sleep diary at http://www.personalbest.com/extras/THWC/RightNavigation/PBest-SleepDiary.pdf
Go With the
September is Whole Grains Month.
Choosing whole over refined grains can help reduce the risk for many health conditions that affect shiftworkers, including stroke, heart disease, type 2 diabetes, digestive problems and overweight. Get to know grains, and learn how to incorporate them in a healthy diet. Look for single foods that are whole grains, such as brown rice, popcorn, whole cornmeal, corn, bulgur wheat and oats. When buying grain products, look for whole-wheat flour or whole grain as one of the first ingredients. Avoid products that list “enriched” flour as a top ingredient, even if the label says “wheat.” You can also look for the FDA-approved health claim regarding whole grains on the label — these products contain at least 51% whole-grain ingredients.
Get your (whole) grain on:➺ Eat oatmeal or another whole-grain cereal for breakfast
every day.➺ When you bake, use whole-wheat flour or use half whole
wheat and half white.➺ Choose whole-wheat pasta and brown rice.➺ Try grains such as quinoa, amaranth, millet or sorghum.
Serve them as sides or salads, mix them with vegetables to make a pilaf or even add them to meatloaf.
High-fiber, low-fat whole grains fill you up so you can eat less and not feel hungry — great benefits when you work long shifts.
(WHOLE) GRAIN
STRENGTH BUILDING: Beyond Weights Strength training has many benefits, including reducing your risk for developing chronic conditions such as arthritis, type 2 diabetes, obesity, osteoporosis, back pain and depression, according to the Centers for Disease Control and Prevention. There are many ways to build and strengthen muscles that don’t involve pumping iron. Try these ideas:Use resistance bands. You can purchase inexpensive, stretchy exercise bands in any store that sells sporting goods. Loop a band around your feet and use it to work your biceps, triceps and shoulders. Stretch one between your hands to strengthen arms and shoulders. Loop a band around a doorknob or heavy piece of furniture to do both upper- and lower-body strength training. Use household objects. Lifting any object that has weight, such as a soup can, a milk jug partially filled with water or sand, or a book can help strengthen and tone muscles. Use your body weight. Use the floor, the edge of a desk or table, or a heavy piece of furniture to support you as you push and lift against your own body weight. Ways to do this include push-ups, tricep dips, pull-ups, lunges and squats.A quick online search can show you exercises to target specific muscle groups. Note: Consult your health care provider before starting any new exercise routine.
Do You Need That Warranty? When you comparison shop, look at warranties, too. Almost all products have warranties (assurances that the product will work as promised and that certain steps will be taken to rectify problems). The longer the warranty and the more it covers, the better. Learn below about the different types and which ones to avoid:
Implied warranties: The product sold is warranted suitable for sale and to work effectively, whether or not a written warranty exists. Implied warranties are required by state law. Express (full or limited) warranties: Companies are required to offer written express warranties on products costing more than $15. Full warranties: The product must be fixed at no cost to the buyer within a reasonable time, the owner will not incur excessive burdens to return the product for repair, and a defective product will be replaced with a new one or the buyer’s money will be returned if the product can’t be fixed. Limited warranties offer fewer than the 3 conditions in a full warranty.Extended warranties: These prolong the coverage guaranteed by the warranty that comes with the product. They aren’t a good choice when buying appliances and electronics because the products rarely have problems during the extended warranty period. Tip: If you use a credit card to buy the product, your card may already offer extended coverage.Maintenance agreement and buyer protection plan: These provide repair or replacement for covered components of the product for a specified time. These warranties are purchased separately from the product and act similarly to insurance. Shop around; prices can vary.
How Credit Scoresand Reports Are UsedAnother word for credit is trust. When a company or individual pulls your credit information, they are asking if you can be trusted.Here’s a look at some businesses and other parties who check your credit and how they may use it:
Landlords pull your credit file to determine if they will extend a lease contract to you. If you have poor credit or a low score, you may be required to pay a large deposit or higher rent. Financial institutions (loans, accounts) use your credit to determine if they will approve loans. Credit reports show payment history and amounts of credit used. The lender will use this information to determine if they want to offer you a loan. If you have poor credit, you will pay higher interest rates. Insurers examine credit when extending contracts. If you have poor credit, you may be denied or pay higher premiums.Utility companies check your credit information before opening accounts. If a person has poor credit, they may have to pay large deposits to have utilities connected.
The bottom line: It’s common for businesses and utilities to use your credit as a factor for
giving you an account. If you have issues with your credit, focus on correcting them.
Closing Credit AccountsDid you know? Closing a credit card account doesn’t usually improve your credit score unless you have a large number of accounts you don’t use. Closing accounts reduces the ratio between what you owe and the total amount of credit available on all credit cards, and that smaller window of credit available reduces your credit score. Also, credit scores are higher when accounts are active for longer periods of time. If you feel you must close accounts, close your newest ones instead of your oldest. Also, ensure that closing accounts does not raise your credit utilization ratio above 30%. Your credit utilization ratio is the amount of revolving debt you are using divided by the amount of debt you have available to you.
TOPDOLLAR DICTIONARY:
9.2019
9.2019The Smart Moves Toolkit includingthisissue’sprintabledownload,Goals for Good Eating, isatpersonalbest.com/extras/19V9tools.
Beware of Hidden Fees
Hidden fees can cause spikes in prices you don’t expect. Here are several purchases that can include hidden fees and how to avoid them:
Prepaid card fees: Make sure the card you use doesn’t charge you for checking your balance, for each use or reloading the card.
Bank statements: Check to see if there’s a fee for sending paper statements. Some charge $5 to $10 per month.
Hotel service fees: Enjoying a vacation you saved for is rewarding, but do your research so you aren’t charged for unwanted services. Some resorts and hotels charge for daily newspaper delivery and in-room safes. Check your bill.
Resorts: Some popular resorts tack on a surcharge of $10 to $30 per night. Ask about fees before you book so that your bill isn’t a surprise. Tip: Resort rooms paid for by membership points may incur a surcharge.
Rental cars: Check prices at airport locations as well as other offices. Many times, airport locations charge more for convenience. It may be cheaper to take a cab or ride share to the local car rental office instead of booking at the airport.
Event tickets: Concert and show tickets can incur $15 to $25 in additional fees. Buy directly from the box office to avoid them.
TOPDOLLAR TIP:WINTERIZE AND SAVE
When you’re already on a budget, saving for a 401(k) account can seem daunting, even impossible. However, saving for retirement is a top financial choice. It’s never too late to start, but the earlier you get going the better. Use these tips to help you save more:
Automatic draft — Have money deducted from your paycheck before you receive it. There’s a greater chance you won’t miss the money if you never get it in your bank account. Check your 401(k) plan for options.
Start small — If cutting your budget by hundreds of dollars each month sounds too challenging, think less, such as $25. After a couple of months, go up to $30 or even $50. Continue to increase the amount until you have reached your limit. Small amounts count.
Track spending — You may think you can’t save any extra money. Track your spending for at least 1 month to see if you have any purchases you can live without. Try replacing a coffee out with coffee from home 1 day a week. If that seems easy, increase the number of days for a month. You could save hundreds of dollars each month. Are there overlapping memberships you can live without? Put that monthly fee into your 401(k) instead.
Build Your 401(k) Without Breaking the Bank
Before winter comes, take these money-saving steps:
1. Inspect your water heater: Regular maintenance keeps your water heater performing optimally.
2. Change filters: As filters get clogged, these systems work harder to heat and cool. Replace dusty filters to reduce heating and cooling expenses.
3. Adjust ceiling fans: Downward-facing blades push warm air from the ceiling back down so the room becomes warm evenly and quickly. Using your fan in the winter shortens the time a room takes to heat, which makes your utility bill easier on your wallet.
TopDollar® is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content herein is in no way intended to serve as a substitute for professional advice. Executive Editor: Susan Cottman. Adviser: Jamie Lynn Byram, MBA, AFC, MS. Sources available on request. © 2019 Ebix Inc. All rights reserved. Unauthorized reproduction in any form of any part of this publication is a violation of federal copyright law and is strictly prohibited. Personal Best® is a registered trademark of Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com.
MAKE A GREAT PLATE. It's time to welcome the warm flavors of fall.
INGREDIENTS
Makes 12 Servings. Each: 93 calories • 3g protein • 2g total fat • 17g carb • 8g sugar • 2g fiber • 105mg sodium
EBAW © 2019 EBIX INC.
DIRECTIONS
SEPTEMBER 2019
Pumpkin Spice Oatmeal Cups
2 cups rolled oats
1 cup canned pumpkin
1 tbsp pumpkin pie spice mix
1 cup 1% milk
1 egg
¼ cup honey
1 tsp baking powder
¼ tsp salt
Preheat oven to 350˚F. Line muffin tin with paper or silicone cups. In a large bowl, blend oats, pumpkin, spice mix, milk, egg, honey, baking powder and salt. Mix well. Fill each muffin cup ¾ full. Bake 30 minutes, until the tops are set. Cool and serve.
9.2019
Mejor colesterol HDL, mejor salud Sus niveles de colesterol en la sangre son clave para un corazón más fuerte y una buena salud básica. El colesterol es esencial para nuestros cuerpos a nivel celular. Esta sustancia cerosa parecida a la grasa que se encuentra en todas las células y está fijada a proteínas conocidas como lipoproteínas. Tenemos 2 tipos principales de colesterol:
El malo: El colesterol de lipoproteínas de baja densidad (colesterol LDL) se acumula en las paredes de los vasos sanguíneos, causando coagulación que puede resultar en un accidente cerebrovascular o un ataque al corazón.
El bueno: El colesterol de lipoproteínas de alta densidad (colesterol HDL) ayuda a remover parte del colesterol malo en su sangre, regresándolo al hígado donde se descompone y se elimina del cuerpo.
¿Se puede controlar con medicamentos? Si sus niveles de colesterol LDL están altos, su profesional de salud podría recetarle medicamentos para reducir esos niveles. El reducir los niveles de colesterol LDL y triglicéridos algunas veces puede mejorar el colesterol HDL. Pero los medicamentos concebidos específicamente para elevar el colesterol HDL por lo general no reducen el riesgo de ataque al corazón.
¿Factores de estilo de vida? Los niveles bajos y poco saludables de colesterol HDL con frecuencia ocurren en personas que fuman o sufren de obesidad, presión arterial alta o niveles elevados de azúcar en la sangre - condiciones que pueden controlarse con mejores hábitos de salud. Elecciones diarias simples pueden resultar en niveles más saludables de tanto colesterol HDL como de colesterol LDL.
Hable con su profesional de salud sobre sus niveles de colesterol y cómo mejorarlos. Principales metas:
>> Pierda el exceso de peso con ejercicio regular y una dieta beneficiosa para el corazón.
>> Deje de fumar. Esto puede mejorar su colesterol HDL y ayudar a su corazón de manera importante.
>> Reemplace la comida rápida y los alimentos procesados con comida hecha en casa y muchos vegetales.
>> Pase por alto los alimentos con mucha azúcar y los que contengan grasas trans.
Su cuerpo oye todo lo que su mente dice. — Naomi Judd
Salud al final del ARCO IRIS
Por Cara Rosenbloom, RD El llenar la mitad de su plato con vegetales y fruta en cada comida es una gran manera de asegurar que consuma suficiente de estos alimentos saludables cada día. ¿Pero qué vegetales y frutas son los más saludables? Todos son buenos.
Lo mejor que puede hacer es elegir una variedad de todos los colores del arco iris. Cada color viene con un grupo singular de vitaminas, minerales, antioxidantes y fitonutrientes (compuestos vegetales buenos para la salud). Esos colores vibrantes son más que bonitos — también son funcionales. Los pigmentos que hacen que las zanahorias sean de color naranja, los tomates rojos y las espinacas verdes trabajan colectivamente para ayudar a protegerlo.
No se comprende totalmente el tipo y cantidad exactos que necesitamos de cada vegetal y fruta, así que la mejor sugerencia es incluir estas bellezas para consumir:
Licopeno: En tomates, sandía y pomelos rosados. Está asociado con un menor riesgo de ciertos cánceres, especialmente cáncer de seno y próstata.
Antocianinas: En arándanos azules, zarzamoras y col morada. Están asociadas con la salud cardíaca, salud cerebral y mejor función cognitiva.
Carotenoides: En zanahorias, verduras, batatas y calabazas. Los carotenoides pueden ayudar a prevenir las cataratas y otras enfermedades oculares relacionadas con la edad.
Flavonoides: En las cerezas, bayas y uvas rojas. Estos pigmentos han demostrado tener efectos antiinflamatorios, y también pueden proteger la salud del corazón y del cerebro.
Sulforafano: En el brócoli, la coliflor, la col rizada y la col. Este compuesto vegetal ha demostrado poder reducir el crecimiento de las células cancerosas en estudios de laboratorio y en animales.
El mes de septiembre es el Mes de la educación sobre el colesterol.
Hágalo por su corazón
y su salud a largo plazo.
Septiembre es el Mes de las frutas y los vegetales — más es importante.
>> Recuerde que no hay un superalimento que vaya a protegerle la salud por sí solo, pero una variedad de vegetales y fruta multicolores son parte de una dieta balanceada que ha demostrado tener beneficios para la salud.
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Alivio para la menopausia Aunque la menopausia es parte normal del envejecimiento en las mujeres, los cambios hormonales pueden causar cambios físicos, como transpiración súbita, los que producen sensaciones conocidas como bochornos.
Pero hay maneras de reducir o posiblemente eliminar los síntomas de la menopausia con cambios en el estilo de vida, según los Institutos Nacionales de Salud:
• Vístase en capas y quítese algunas prendas cuando sienta que un bochorno está comenzando.
• El beber una bebida fría a sorbitos y respirar lenta y profundamente pueden reducir la sensación de calor.
• El evitar fumar, la comida picante o muy condimentada, el exceso de cafeína y el alcohol con frecuencia puede mantener los bochornos a raya.
• Los bochornos perturban el sueño, así que mantenga su dormitorio fresco (el tener un ventilador cerca puede ayudar) y póngase ropa ligera para dormir.
• El ejercicio regular puede rendir frutos, permitiéndole una mejor calidad de sueño y ayudándola a mantener su peso bajo control (el tener sobrepeso está asociado con bochornos más intensos).
• Si la menopausia causa sequedad vaginal, los hidratantes vaginales y los lubricantes a base de agua de venta sin receta, usados regularmente, brindan alivio.
Cuando los cambios en el estilo de vida no brindan suficiente ayuda, hable con su profesional de salud sobre otros tratamientos, inclusive medicamentos de venta con receta y hormonas de dosis baja, que puedan ser apropiados para usted, dependiendo de sus antecedentes médicos y síntomas.
Roncar es un asunto serioLos ronquidos ocurren cuando tejido relajado en la garganta vibra cuando uno respira mientras duerme. Puede molestar a su pareja y mantener a su pareja despierta, pero los ronquidos también pueden perturbar su propio sueño, causando fatiga y aumentando el riesgo que uno tiene de desarrollar problemas de salud.
Los pólipos nasales, la inflamación de las amígdalas (tonsilas) y una nariz congestionada pueden causar ronquidos. El tomar bebidas alcohólicas antes de irse a dormir y simplemente envejecer también pueden hacer que la lengua y los músculos de la garganta se relajen, resultando esto en ronquidos. Pero la apnea del sueño, caracterizada por respiración que se interrumpe breve y repetidamente durante el sueño, es la condición más grave asociada con los ronquidos.
La apnea del sueño hace que uno produzca sonidos como que se está ahogando y ronquidos mientras uno está durmiendo porque las vías respiratorias se estrechan, con frecuencia como resultado del exceso de peso. El cerebro percibe que hay dificultad para respirar y lo despierta a uno, con frecuencia varias veces por hora. Es posible que uno no se acuerde de las repetidas despertadas, pero el resultado puede ser dolores de cabeza mañaneros, irritabilidad, olvido, cambios en el comportamiento o en el estado de ánimo, ansiedad y depresión.
Si tiene síntomas de apnea del sueño, hable con su profesional de salud sobre un estudio del sueño. El tratamiento para la apnea del sueño típicamente incluye cambios en el estilo de vida, pérdida de peso y una máquina de presión positiva continua de aire (CPAP por sus siglas en inglés). Si no se le da tratamiento, la apnea del sueño aumenta el riesgo de accidente cerebrovascular, latidos del corazón irregulares, ataque al corazón e hipertensión, según los Institutos Nacionales de Salud.
Evaluación QuikRiskTM
Cuando le duele la cabezaLos dolores de cabeza son comunes para la mayoría de nosotros, y usualmente son una molestia menor. En el caso de dolores de cabeza intensos, uno podría preocuparse por un accidente cerebrovascular, coágulos de sangre o un tumor, pero una conexión con una afección de este tipo es rara.
Verifique sus síntomas. Sus dolores de cabeza podrían ser graves si:
q Son inusualmente dolorosos.q Se intensifican con el movimiento.q Van empeorando progresivamente.q Afectan su capacidad mental.q Ocurren después de una lesión a la cabeza.q Ocurren con fiebre. q Impiden realizar actividades normales.q Comienzan por primera vez después de los
50 años.
Si marcó cualquiera de estos síntomas, hable con su profesional de salud. Obtenga atención inmediatamente si tiene desmayos, convulsiones, cuello rígido o arrastra las palabras.
LOS HÁBITOS BUENOS PARA LA CABEZA en caso de dolores de cabeza incluyen:
1. Descubrir las causas. Haga un seguimiento de sus síntomas, comportamiento y entorno por unas cuantas semanas usando nuestro Diario de dolores de cabeza que puede descargar de personalbest.com/Extras/19V9tools/downloads.aspx?issue=1161.
2. Dormir. Los adultos necesitan de 7 a 9 horas de sueño cada noche de manera regular.
3. Evitar el alcohol y limitar la cafeína. Demasiado de cualquiera de estas sustancias puede producir dolor de cabeza.
4. Reducir el estrés. Simplifique su horario; pruebe yoga, tai chi o meditación para ayudar a balancear sus días.
5. Haga ejercicio regularmente. Puede reducir la frecuencia y la intensidad de las migrañas y dolores de cabeza relacionados con el estrés.
El mes de septiembre es el Mes de concientización sobre la menopausia.
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TopHealth® se publica para proporcionarles a los lectores la información y motivación que necesitan para lograr y mantener un estilo de vida más sano. El contenido no se ofrece como sustituto para los consejos profesionales. Editora: Susan Cottman, Editor médico: Dr. Zorba Paster. El contenido del presente no se ofrece como sustituto para los consejos profesionales. Las fuentes están disponibles cuando se solicitan. © 2019 Ebix Inc. Todos los derechos reservados. La reproducción no autorizada de cualquier parte de esta publicación es una violación de la ley de derechos de autor y está estrictamente prohibida. Personal Best® es una marca registrada de Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084.
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de seguridad El mes de septiembre es el Mes de la preparación.
QuikQUIZ™: ¿Cuán preparado está para los desastres? Averígüelo tomando esta prueba breve de 5 preguntas.
u Su kit de artículos para emergencias debe tener suficientes artículos para sustentar a todo su hogar:
a. Por las siguientes 8 horas.b. Como mínimo por 3 días.c. Hasta que llegue a un refugio.d. Por 24 horas.
v El punto de contacto del plan de emergencia de su familia debería ser:
a. Un amigo que vive en el mismo pueblo.b. Un pariente que vive en el mismo pueblo.c. Sus vecinos.d. Un contacto designado que viva en otro estado.
w Asegúrese de estar preparado financieramente para una emergencia:
a. Escondiendo su dinero debajo del colchón para tener un acceso rápido.b. Creando un “botiquín” para emergencias financieras y teniendo dinero
en denominaciones bajas con usted en todo momento.c. Asegurándose de tener una tarjeta de cajero automático y retirando su
dinero en cuanto ocurra un desastre.d. Creando una lista de control de dónde ha escondido su dinero.
x Su kit de artículos para emergencias debe contener esta cantidad de agua para cada persona de su familia:
a. Un galón diario por persona para 3 días.b. Dos botellas pequeñas diarias por persona para 2 días.c. Un galón diario para cada familia de 4 miembros.d. Ninguna de las opciones anteriores.
y Un plan de comunicación de emergencia contiene estas 3 cosas:
a. Adónde ir, qué hacer y dónde juntarse.b. Qué hacer, que objetos de valor llevarse y la marca y el año de su
vehículo.c. Toda la información de contacto de sus amigos, la marca y el año de
su vehículo y su contraseña para el cajero automático.d. Dónde encontrar los mejores camiones de comida, su contraseña de
wifi y el apellido de soltera de su tía.
Nota: Para crear un kit para su plan de emergencia y un plan de preparación financiera para su familia, visite Fema.gov o Ready.gov.
Es el Mes de seguridad de los ojos en los deportes: Asegúrese de usar gafas de seguridad o cascos con caretas cuando el deporte lo exija.
10 consejos de seguridad para los trabajadores agrícolas
Según los Centros para el Control y la Prevención de las Enfermedades (Centers for Disease Control — CDC), la agricultura es una de las industrias más peligrosas en el mundo. ¿Por qué? Los trabajadores agrícolas están expuestos a un gran número de peligros, los que incluyen pero no se limitan a elementos al aire libre, polvo, electricidad, volcaduras, funcionamiento defectuoso del equipo, contenedores de granos, pozos, ganado, sustancias químicas y pesticidas. Si a esto agregamos un área rural (podría no haber atención médica fácilmente accesible), tenemos una receta para situaciones de emegencia.
A continuación ofrecemos 10 consejos de seguridad básica para el trabajo agrícola:
1. Use las prendas de protección personal exigidas cuando esté trabajando, como por ejemplo guantes, gafas protectoras, botas, cascos o gorros, y overoles.
2. Asegúrese de haber recibido la capacitación apropiada antes de trabajar con cualquier tipo de equipo agrícola.
3. Use protectores de máquinas para todo el equipo y no deje el equipo funcionando sin supervisión.
4. Cerciórese de realizar el mantenimiento exigido e inspeccione todo el equipo y los vehículos con frecuencia para detectar problemas.
5. Instale estructuras, carcasas o marcos de protección para volcaduras aprobados en los tractores.
6. Lea y repase las fichas de datos de seguridad (SDS por sus siglas en inglés) y las etiquetas que vengan con las sustanncias químicas y los pesticidas.
7. Guarde todas las sustancias químicas y los pesticidas de manera segura y lávese las manos después de usarlos (incluso después de haber usado guantes). Lo mejor: Dúchese y cámbiese la ropa después de usar pesticidas y antes de comer.
8. Haga que el acceso al equipo agrícola esté prohibido para los niños. No permita que los niños jueguen en el equipo o viajen en el equipo agrígola. Tape los pozos abandonados, cierre los silos y los contenedores con cerrojo o candado, y rodee los estanques con una cerca.
9. Aprenda a manejar el ganado antes de trabajar con el ganado.10. Tome precauciones adicionales cuando trabaje en contenedores, tolvas
o silos para el almacenamiento de granos para evitar el quedar atrapado y la asfixia.
La OSHA y el Sindicato Nacional de Agricultores (National Farmers Union) son excelentes recursos para la seguridad agrícola. Obtenga más información en osha.gov y nfu.org/farmsafety/.
RESPUESTAS: u b v d w b x a y a
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La Semana de seguridad y salud agrícola se celebra del 15 al 21 de septiembre.
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TopSafety® se publica para suministrar a empleados, miembros de organizaciones y otros lectores la información necesaria para lograr y mantener un estilo de vida más seguro. La información y las recomendaciones contenidas en el presente documento se obtuvieron de fuentes consideradas confiables. La Editora no asume responsabilidad alguna en lo pertinente a la suficiencia o integridad de la información y las recomendaciones. Se podrían requerir otras medidas de seguridad o medidas de seguridad adicionales en circunstancias particulares. © 2019 Ebix Inc. Todos los derechos reservados. La reproducción no autorizada de esta publicación de cualquier manera y en parte o su totalidad constituye una violación de los derechos federales de autor y está estrictamente prohibida. Personal Best® es una marca registrada de Ebix Inc. Two Perimeter Park South, Suite 160 East, Birmingham, Alabama 35243 • 800-871-9525 • fax 205-437-3084.
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LA ESQUINA DE LA SEGURIDAD
El mes de septiembre es el Mes de educación sobre la seguridad de los alimentos.
Una cocina limpia = Una cocina segura
UN VIAJE SEGURO para los pequeñines
La Semana de la seguridad de los niños como pasajeros se celebra del 15 al 21 de septiembre. Ponga en práctica estas sugerencias para mantener a su niño seguro en su vehículo:
Compre y use un asiento de seguridad para el auto y asegúrese de que lo inspeccionen en un lugar en el que un técnico de asientos de seguridad certificado pueda enseñarle cómo instalar y usar el asiento. Para obtener información sobre eventos relacionados con los asientos de seguridad para el auto (inspecciones, exámenes, talleres, avisos de retiro del mercado), visite safekids.org/events.
Use su cinturón de seguridad. Dé un buen ejemplo.
Asegure los objetos sueltos en el vehículo. Estos objetos pueden convertirse en proyectiles peligrosos en un accidente o cuando el vehículo se detiene súbitamente. Por esta razón, tenga juguetes blandos para uso en su vehículo.
El mes de septiembre es el Mes de la seguridad de los bebés.
Cómo usar puertas de seguridad para bebés correctamente Ya instaló la puerta de seguridad para el bebé y ahora su niño está seguro, ¿correcto? Teniendo en cuenta que un estudio de hospitales para niños a nivel de todo el país encontró que las lesiones causadas por puertas de seguridad para bebés se había cuadruplicado en un período de 10 años, sería conveniente que verificara la instalación y el uso de sus puertas de seguridad.
A continuación incluimos algunos pasos que uno puede tomar para prevenir accidentes:
A todos nos gusta una cocina limpia, pero además de la motivación estética, también existen razones de salud y seguridad para limpiarla. A continuación ofrecemos sugerencias para mantener su cocina no solamente brillante, sino que también segura.
Limpie los derrames y las migajas inmediatamente después de preparar comida; las bacterias pueden desarrollarse rápidamente.
Lave los vegetales antes de prepararlos, pero no lave los huevos, la carne de res ni la carne de ave (vea “Lavar o no lavar?” más adelante).
Use utensilios y tablas de cortar separados para cortar carne y vegetales para evitar la contaminación cruzada. Siempre lávese las manos con agua jabonosa tibia después de manipular carne cruda.
Guarde la carne — incluso cuando esté descongelándola — en la rejilla inferior de la nevera para evitar que el goteo de la carne contamine el resto del contenido de la nevera. Lo mejor: Póngala en un recipiente poco profundo para contener el goteo.
Busque comida malograda en la nevera una vez por semana.
Ponga un recordatorio en el calendario para limpiar la nevera.* Limpie los derrames, examine los vegetales para encontrar lo que esté malogrado y limpie las manijas semanalmente; verifique las fechas de caducidad de los condimentos; haga una limpieza profunda (saque todo el contenido, los cajones y las repisas); y lave las áreas mensualmente.
Limpie su lavavajillas mensualmente. Limpie el desagüe y remueva todos los depósitos de comida. Haga pasar un ciclo de lavado con vinagre y luego un ciclo de lavado con bicarbonato de soda.
Limpie el fregadero. El fregadero puede albergar bacteria y debe limpiarse de manera apropiada después de usarlo. Lo mejor: Después de limpiar con agua tibia y jabón, desinfecte con lejía diluida por lo menos una vez por semana. No se olvide de la grifería.
Cambie la esponja. Las esponjas de la cocina son conocidas por albergar grandes cantidades de bacterias; tanto como un inodoro. Use un trapo o repasador de cocina en su lugar, y lávelo a máquina después de unos cuantos usos. Sugerencia: Si está usando una esponja, cámbiela cada semana y límpiela a diario lavándola y poniéndola mojada en el microondas de 1 a 2 minutos o hirviéndola por 5 minutos.
* No se olvide de la nevera de la oficina. Cree un programa de limpieza con sus compañeros de trabajo que usen la nevera.
¿ Lavar o no lavar?
El lavar carne de ave cruda puede parecer una buena idea, pero según expertos en seguridad de los alimentos, no lo es. El lavar la carne de ave dispersará las bacterias, creando contaminación cruzada. Tampoco elimina todas las bacterias en la carne de ave. Lo mejor: Déjela tranquila y lávese las manos cuidadosamente con agua y jabón después de manipular carne de ave cruda.
Compre solamente puertas de seguridad que estén certificadas por la Asociación de Fabricanes de Productos Juveniles (Juvenile Products Manufacturers Association).
Instale puertas en la parte superior y al pie de las escaleras.
Instale puertas que se monten con herrajes (con tornillos) en la parte superior de las escaleras. Nunca use puertas montadas a presión en la parte superior de las escaleras — estas puertas pueden desplazarse fácilmente. Nota: Las puertas instaladas a presión están bien al pie de las escaleras.
Instale los herrajes de la puerta en los postes de la pared o en madera. Use kits especiales para montaje para instalar las puertas en barandillas curvas o molduras de rodapié.
Nunca modifique la instalación de una puerta de seguridad para bebés. Por ejemplo, no instale puertas de seguridad por encima del zócalo porque el espacio debajo de la puerta podría hacer que un niño pequeño se quede atrapado.
No pase por encima de la puerta de seguridad. Los niños pequeños con frecuencia copian lo que ven a los adultos hacer y tratarán de pasar por ecima de la puerta.
Cierre las puertas de seguridad. Siempre ciérrelas, incluso cuando esté apurado, y enséñeles a los niños mayores que hagan lo mismo.
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