Do It Well 01 Easy Ways to Achieve Health and Wellness 2015

Do it Well 01 Easy ways to achieve health and wellness 2015

IN THIS ISSUE Can Pets Help Keep You • Can Pets Help Keep You Healthy? Exploring the Human-Animal Bond Healthy? Exploring the • Be Prepared to Stay Safe and Healthy in Winter • Get Going: Burpees Human-Animal Bond • Conscientious Cuisine: Carrot Soup You take good care of your pet, but what’s your pet done for you lately? Scared intruders from with Orange and Ginger your door? Given you a loving nuzzle? People have lots of reasons for owning pets. Now a small but growing body of research suggests that owning or interacting with animals may have the added benefit of improving your health. Pets can decrease your: People and animals have a long history of living together and bonding. Perhaps the oldest • Blood pressure evidence of this special relationship was discovered a few years ago in Israel—a 12,000-year- • Cholesterol levels old human skeleton buried with its hand resting on the skeleton of a six-month-old wolf pup. “The bond between animals and humans is part of our evolution, and it’s very powerful,” says • Triglyceride levels Dr. Ann Berger, a physician and researcher at the NIH Clinical Center in Bethesda, Maryland. • Feelings of loneliness Today, animal companions are more popular than ever. The pet population nationwide has been Pets can increase your: growing dramatically for nearly a half century, with two-thirds of U.S. households having at least one pet. • Opportunities for exercise and outdoor activities “When you see how long we’ve had pets in our lives, and how important they are to us today, • Opportunities for socialization I think it’s amazing that the study of human-animal interactions is still so new,” says Dr. Source: Centers for Disease Control. www.cdc.gov. Sandra Barker, Director of the Center for Human-Animal Interaction at Virginia Commonwealth Accessed Nov. 5, 2014. University. “Researchers have only recently begun to explore this wonderful relationship and what its health benefits might be.”

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“The general belief is that there are health benefits to owning pets, both in terms of psychological growth and development, as well as physical health benefits,” says Dr. James Griffin, a scientist at NIH’s Eunice Kennedy Shriver National Institute of Child Health and Human Development. “But there have been relatively few well-controlled studies. That’s the state of the science, in a nutshell.” Some of the largest and most well-designed studies in this field suggest that four-legged friends can help to improve our cardiovascular health. One NIH-funded study looked at 421 adults who’d suffered heart attacks. A year later, the scientists found, dog owners were significantly more likely to still be alive than those who did not own dogs, regardless of the severity of the heart attack. Another study looked at 240 married couples. Those who owned a pet were found to have lower heart rates and blood pressure, whether at rest or when undergoing stressful tests, than those without pets. Pet owners also seemed to have milder responses and quicker recovery from stress when they were with their pets than with a spouse or friend. Several studies have shown that dog owners may get more exercise and other health benefits than the rest of us. One NIH-funded investigation looked at more than 2,000 adults and found that dog owners who regularly walked their dogs were more physically active and less likely to be obese than those who didn’t own or walk a dog. Another study supported by NIH followed more than 2,500 older adults, ages 71-82, for three years. Those who regularly walked their dogs walked faster and for longer time periods each week than others who didn’t walk regularly. Older dog walkers also had greater mobility inside their homes than others in the study. Man’s best friend may also help you make more human friends, too. Several studies have shown that walking with a dog leads to more conversations and helps you stay socially connected. And studies have clearly shown that people who have more social relationships tend to live longer and are less likely to show mental and physical declines as they grow older. “It’s hard to walk a dog and not have someone talk to you or interact with you, compared to walking alone,” says Barker. Other research suggests that pet ownership may hold special benefits during childhood. “When children are asked who they talk to when they get upset, a lot of times their first answer is their pet,” says Griffin, an expert in child development and behavior. “This points to the importance of pets as a source of comfort and developing empathy. In fact, therapists and researchers have reported that children with autism are sometimes better able to interact with pets, and this may help in their interactions with people.” “I think we’re just at the tip of the iceberg in terms of what we know about the human-animal bond and its potential health benefits,” Barker says. “This area is primed for a lot of research that still needs to be done.”

National Institutes of Health. www.nih.gov. Accessed Oct 21, 2014. Be Prepared to Stay Safe and Healthy in Winter

Winter storms and cold temperatures can be hazardous, but if you plan ahead, you can stay safe and healthy.

Take these steps for your home Many people prefer to remain indoors in the winter, but staying inside is no guarantee of safety. Take these steps to keep your home safe and warm during the winter months. • Winterize your home: • Install weather stripping, insulation and storm windows • Insulate water lines that run along exterior walls • Clean out gutters and repair roof leaks • Check your heating systems: • Have your heating system serviced professionally to make sure it is clean, working properly and ventilated to the outside • Inspect and clean fireplaces and chimneys • Install a smoke detector and test batteries monthly • Have a safe alternate heating source and alternate fuels available • Prevent carbon monoxide (CO) emergencies • Install a CO detector to alert you of the presence of the deadly, odorless, colorless gas. Check batteries regularly • Learn symptoms of CO poisoning: headaches, nausea and disorientation continued on Page 3 >>> Do it Well 3

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Don’t forget to prepare your car • Protect your family from carbon monoxide: Get your car ready for cold weather use before winter arrives: • Keep grills, camp stoves and generators out of the house, basement and garage • Service the radiator and maintain antifreeze level; check tire tread or, • Locate generators at least 20 feet from the house if necessary, replace tires with all-weather or snow tires • Leave your home immediately if the CO detector sounds, and • Keep gas tank full to avoid ice in the tank and fuel lines call 911 • Use a wintertime formula in your windshield washer • Prepare a winter emergency kit to keep in your car in case you Do this when you plan to travel become stranded. Include: When planning travel, be aware of current and forecast • blankets weather conditions. • food and water • Avoid traveling when the weather service has issued advisories • booster cables, flares, tire pump and a bag of sand or cat litter • If you must travel, inform a friend or relative of your proposed route and (for traction) expected time of arrival • compass and maps • Follow these safety rules if you become stranded in your car: • flashlight, battery-powered radio and extra batteries • Stay with your car unless safety is no more than 100 yards away, but • first-aid kit continue to move your arms and legs • plastic bags (for sanitation) • Stay visible by putting bright cloth on the antenna, turning on the Equip in advance for emergencies inside overhead light (when engine is running) and raising the hood when snow stops falling When planning travel, be aware of current and forecast • Run the engine and heater only 10 minutes every hour weather conditions. • Keep a downwind window open Be prepared for weather-related emergencies, including power outages. • Make sure the tailpipe is not blocked • Stock food that needs no cooking or refrigeration and water stored in Above all, be prepared to check on family and neighbors who are clean containers especially at risk from cold weather hazards: young children, older adults • Ensure your cell phone is fully charged and the chronically ill. If you have pets, bring them inside. If you cannot bring them inside, provide adequate, warm shelter and unfrozen water • When planning travel, be aware of current and forecast to drink. weather conditions No one can stop the onset of winter. However, if you follow these • Keep an up-to-date emergency kit, including: suggestions, you will be ready for it when it comes. • Battery-operated devices, such as a flashlight, a National Oceanic and Atmospheric Administration (NOAA) Weather Radio and lamps Source: Centers for Disease Control. www.cdc.gov. Accessed Nov. 5, 2014. • extra batteries • first-aid kit and extra medicine Exercising in Cold Weather • baby items Exercise has benefits all year, even during winter. But before • cat litter or sand for icy walkways you brave the cold, take a few extra steps to stay safe. If you Take these precautions outdoors want to walk, ski, ice skate, shovel snow or do other outdoor activities when it’s cold outside: Work slowly when doing outside chores. • Check the weather forecast Many people spend time outdoors in the winter working, traveling or enjoying winter sports. Outdoor activities can expose you to several safety • Watch out for snow and icy sidewalks hazards, but you can take these steps to prepare for them: • Warm up your muscles first; try walking or light arm pumping • Wear appropriate outdoor clothing: layers of light, warm clothing; before you go out mittens; hats; scarves; and waterproof boots • Wear several layers of loose clothing as the layers will trap • Sprinkle cat litter or sand on icy patches warm air between them • Learn safety precautions to follow when outdoors: • Avoid tight clothing, which can keep your blood from flowing freely and lead to loss of body heat • Be aware of the wind chill factor • Work slowly when doing outside chores • Wear a waterproof coat or jacket if it’s snowy or rainy as well as a hat, scarf and gloves • Take a buddy and an emergency kit when you are participating in outdoor recreation Source: National Institute on Aging. www.nia.nih.gov. Accessed Jul 18, 2014. • Carry a cell phone

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Get Going: Burpees

How to do Burpees: Benefits: 1. Squat Burpees are a full body exercise that you can complete anywhere. Because you engage several 2. Kick feet back into a push-up position muscles to complete a burpee, your strength to 3. Drop your chest to the floor and do perform everyday activities increases. They also a push-up help boost your endurance and are a great addition 4. Return to squat to any workout. Check out burpee challenges online for the ultimate burpee workout and challenge your 5. Jump into the air as high as you can friends and family to do it with you.

Conscientious Cuisine: Carrot Soup with Orange and Ginger

This warm, spiced soup is just the dish to chase the first winter chill away. A subtle combination of carrots, citrus and fragrant ginger, it can be served as a colorful appetizer or alongside a light sandwich for a leisurely lunch. Beta-carotene from carrots, vitamin C from orange juice and gingerol from ginger all provide beneficial antioxidant properties. • 1 Tbsp. extra virgin olive oil • 4 cups chopped carrots, peeled, cut into 1/2-inch pieces • 1 cup chopped yellow onions • 2 cloves garlic, minced Add broth and orange zest strips. Cover and bring to a boil. Reduce heat, • 3 cups low-sodium chicken broth (vegetable stock or broth may uncover and simmer until carrots are tender, about 10-12 minutes. Let be substituted) mixture cool for several minutes. Discard orange zest strips. • 4 large strips orange zest Working in batches, in food processor or blender purée mixture until velvety • 1 tsp. finely minced fresh ginger smooth. Return soup to pot. Stir in ginger and orange and lemon juices. • 1/2 cup orange juice Season with salt and pepper to taste. Over low heat, let soup simmer for 5 • 1 Tbsp. fresh lemon juice, optional minutes for flavors to mingle. Garnish with chives and serve. • Salt and ground black pepper to taste Makes 4 servings. • 1/4 cup chopped chives (dill may be substituted) Per serving: 150 calories, 5 g total fat (1 g saturated fat), 23 g carbohydrate, In large pot, heat oil over medium-high heat and add carrots and onions. 6 g protein, 4 g dietary fiber, 140 mg sodium. Sauté about 7-8 minutes. Add garlic and sauté additional 2 minutes. Source: American Institute for Cancer Research. www.aicr.org. Accessed Nov. 14, 2014.

This material was created by National Financial Partners Corp. (NFP), its subsidiaries or affiliates for distribution by their registered representatives, investment advisor representatives and/or agents. This material was created to provide accurate and reliable information on the subjects covered. It is not intended to provide specific legal, tax or other professional advice. The services of an appropriate professional should be sought regarding your individual situation. Neither NFP nor its affiliates offer legal or tax services. 133424 11/14 (CCG-17034-14) Copyright © 2014 NFP. All rights reserved. Do it Well 02 Easy ways to achieve health and wellness 2015

IN THIS ISSUE How to Use Fruits and • How to Use Fruits and Vegetables to Help Manage Your Weight • How Much Dietary Fiber Do I Need Vegetables to Help Manage Each Day? • Why Are Immunization and Infectious Your Weight Diseases Important? • Conscientious Cuisine: Mother’s Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many Day, Italian-Style different ways to lose weight or maintain a healthy weight. Using more fruits and vegetables along with whole grains and lean meats, nuts and beans is a safe and healthy one. Helping • Get Going: Donkey Kicks control your weight is not the only benefit of eating more fruits and vegetables. Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Fruits and vegetables also provide essential vitamins and minerals, fiber and other substances About 100 Calories or Less that are important for good health. • A medium-size apple (72 calories) To lose weight, you must eat fewer calories than your body uses. • A medium-size banana (105 calories) This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie • 1 cup steamed green beans (44 calories) versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in • 1 cup blueberries (83 calories) place of higher-calorie ingredients. The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and • 1 cup grapes (100 calories) vegetables are naturally low in fat and calories, yet are filling. • 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories) As people become less active, their bodies need fewer calories. Even if you do not need to lose weight, you may still need to reduce calories simply to maintain your current weight. • 2 tbsp. hummus (46 calories) Source: Centers for Disease Control. www.cdc.gov. Accessed Feb. 13, 2015. continued on Page 2 >>> Do it Well 2

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Here are some simple ways to cut calories and eat fruits and vegetables throughout your day: Breakfast: Start the Day Right • Substitute some spinach, onions or mushrooms for one of the eggs or half of the cheese in your morning omelet. The vegetables will add volume and flavor to the dish with fewer calories than the egg or cheese. • Cut back on the amount of cereal in your bowl to make room for some cut-up bananas, peaches or strawberries. You can still eat a full bowl, but with fewer calories. Lighten Up Your Lunch • Substitute vegetables such as lettuce, tomatoes, cucumbers or onions for 2 ounces of the cheese and 2 ounces of the meat in your sandwich, wrap or burrito. The new version will fill you up with fewer calories than the original. • Add a cup of chopped vegetables, such as broccoli, carrots, beans or red peppers, in place of 2 ounces of the meat or 1 cup of noodles in your favorite broth-based soup. The vegetables will help fill you up, so you won’t miss those extra calories. Dinner • Add in 1 cup of chopped vegetables such as broccoli, tomatoes, squash, onions or peppers, while removing 1 cup of the rice or pasta in your favorite dish. The dish with the vegetables will be just as satisfying but have fewer calories than the same amount of the original version. • Take a good look at your dinner plate. Vegetables, fruit and whole grains should take up the largest portion of your plate. If they do not, replace some of the meat, cheese, white pasta or rice with legumes, steamed broccoli, asparagus, greens or another favorite vegetable. This will reduce the total calories in your meal without reducing the amount of food you eat. Remember to use a normal or small size plate—not a platter. The total number of calories that you eat counts, even if a good proportion of them come from fruits and vegetables. Smart Snacks Most healthy eating plans allow for one or two small snacks a day. Choosing most fruits and vegetables will allow you to eat a snack with only 100 calories. Instead of a high-calorie snack from a vending machine, bring some cut-up vegetables or fruit from home. One snack-sized bag of corn chips (1 ounce) has the same number of calories as a small apple, 1 cup of whole strawberries AND 1 cup of carrots with ¼ cup of low-calorie dip.

Source: Centers for Disease Control. www.cdc.gov. Accessed Feb. 13, 2015.

How Much Dietary Fiber Do I Need Each Day?

Most Americans greatly under consume dietary fiber. Breads, rolls, buns and pizza crust made with refined flour are not among the best sources of dietary fiber, but currently contribute to a large portion our diets. To meet the recommendations for fiber, most people need to increase the consumption of vegetables, fruits and whole grains, and other foods with naturally occurring fiber. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day. That’s about half the recommended amount. At first, you may find it challenging to eat all of your daily fiber grams. Just take it slowly and try to choose higher-fiber foods more often. Over time, you’ll gradually be eating more fiber! Try these tips to jumpstart your intake of dietary fiber: • Choose whole fruits more often than fruit juice. Fresh, frozen or canned—it doesn’t matter—they all count! • Try to eat two servings of vegetables with your evening meal. • Keep a bowl of veggies already washed and prepared your refrigerator—try carrots, cucumbers or celery for a quick snack. • Make a meal around dried beans or peas (also called legumes) instead of meat. • Choose whole grain foods more often. A good guide is to make at least ½ of your grain choices be whole grains.

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• Start your day with a whole grain breakfast cereal low in added sugar. Top your cereal with fruit for even more fiber. While How much fiber do I get from fruits and vegetables? bananas may come to your mind first, you can add even more All fruits have some fiber; however, Raspberries are high in fiber, as variety by also trying sliced peaches or berries. You can often some have more than others. Here one cup has 8 grams. find these fruits year-round in the frozen foods section of your are a few that have 3 to 4 grams Here are some vegetable choices grocery store. of fiber: that have 3 to 4 grams of fiber: • Apple Note on serving sizes: One serving of fruit is one whole, medium- • ½ cup peas • Orange sized fruit or ½ cup of fruit; one serving of vegetables is 1 cup of raw • ½ cup cauliflower • Tangerine vegetables or ½ cup cooked vegetables; one serving of whole grain • 1 cup carrots • Pear food is ½ cup cooked whole wheat pasta or cereal (such as old- • 1 medium sweet potato • 1 cup blueberries fashioned oatmeal), or one slice of whole wheat bread; one serving • ½ cup squash of legumes is ½ cup cooked lentils or beans. • 1 cup strawberries Sources: Centers for Disease Control. www.cdc.gov. and American Heart Association Sources: Centers for Disease Control. www.cdc.gov. and American Heart Association www.heart.org. Accessed Feb. 17, 2015. www.heart.org. Accessed Feb. 17, 2015.

Why Are Immunization and Infectious Diseases Important?

The increase in life expectancy during the 20th century is largely due to improvements in child survival; this increase is associated with reductions in infectious disease mortality, due largely to immunization. However, infectious diseases remain a major cause of illness, disability and death. Immunization recommendations in the United States currently target 17 vaccine-preventable diseases across the lifespan. People in the United States continue to get diseases that are vaccine preventable. Viral hepatitis, influenza and tuberculosis (TB) remain among the leading causes of illness and death in the United States and account for substantial spending on the related consequences of infection. The infectious disease public health infrastructure, which carries out disease surveillance at the federal, state and local levels, is an essential tool in the fight against newly emerging and re-emerging infectious diseases. Other important defenses against infectious diseases include:

• Proper use of vaccines • Screening and testing guidelines • Antibiotics • Scientific improvements in the diagnosis of infectious disease-related health concerns Immunization Vaccines are among the most cost-effective clinical preventive services and are a core component of any preventive services package. Childhood immunization programs provide a very high return on investment. For example, for each birth cohort vaccinated with the routine immunization schedule (this includes DTap, Td, Hib, Polio, MMR, Hep B and varicella vaccines), society:

• Saves 33,000 lives. • Reduces direct health care costs by $9.9 billion. • Prevents 14 million cases of disease. • Saves $33.4 billion in indirect costs. Despite progress, approximately 42,000 adults and 300 children in the United States die each year from vaccine-preventable diseases. Communities with pockets of unvaccinated and under-vaccinated populations are at increased risk for outbreaks of vaccine-preventable diseases. The emergence of new or replacement strains of vaccine-preventable disease can result in a significant increase in serious illnesses and death. Infectious diseases are a critical public health, humanitarian and security concern; coordinated efforts will protect people across the nation and around the world.

Source: Office of Disease Prevention and Health Promotion. www.health.gov. Accessed Feb. 13, 2015.

National Infant Immunization Week is April 18–25, 2015 National Infant Immunization Week (NIIW) is an annual observance to highlight the importance of protecting infants from vaccine-preventable diseases and celebrate the achievements of immunization programs and their partners in promoting healthy communities. Since 1994, hundreds of communities across the United States have joined together to celebrate the critical role vaccination plays in protecting our children, communities and public health. Source: Centers for Disease Control. www.cdc.gov. Accessed Feb. 17, 2015.

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Get Going: Donkey Kicks Conscientious Cuisine: Mother’s Day, Italian-Style

Baci di Dama or Hazelnut Meringue Kisses • 1 cup hazelnuts • 2 large egg whites, at room temperature

1 • 8 tsp. salt

1 • 3 cup sugar

1 • 2 tsp. ground cinnamon Preheat oven to 350 degrees F. Spread nuts in one layer in shallow pan. Roast for five minutes, stir and roast nuts five minutes longer. Immediately wrap nuts in dish towel and rub together vigorously to remove as much skin as possible. Spread skinned nuts out and cool to room temperature. How to do Donkey Kicks: Reduce oven temperature to 275 degrees F. Line two baking sheets with baking parchment and 1. Get on your hands and knees on a set aside. yoga mat, with your hands under your 1 shoulders and your knees in line with Chop 3 cup of nuts very fine. Doing this by hand takes a few minutes but gives a nicer result than your hips. using a food processor. Place nuts in bowl. Coarsely chop remaining nuts and add to finely chopped ones. Set nuts aside. 2. Turn your head to look over your right shoulder as you bring your right knee in to In an immaculately clean mixing bowl, beat egg whites with electric mixer on medium-high until frothy. your chest. Kick your right leg backward Add salt and beat on high until whites form soft peaks. While beating, add sugar one tablespoon at a time, beating for one minute after each addition. Continue beating until whites are thick and glossy, like and upward, extending it as high as you marshmallow fluff. Fold in cinnamon and all nuts. can. Bring the knee back to the chest before extending again. Drop meringue by tablespoon onto lined baking sheets, spacing kisses one inch apart. Use back of spoon to shape and smooth them, leaving some points and crags. 3. Keep your back straight and in neutral alignment, pay special attention that you Bake for 50-60 minutes, if possible, place both pans side-by-side in the center of the oven. When don’t arch your back. Use your muscles to meringues are crisp almost all the way through, turn off the oven and let kisses sit with the oven door create a slow, controlled movement—do ajar, for up to four hours. Transfer kisses to wire racks to cool completely. not swing your legs. These kisses keep in an airtight container at room temperature for up to four days, though damp 4. Repeat 12-15 times then switch legs. weather may soften them to be chewier. Do 2-3 sets. Makes 15 servings. Per serving: two cookies

By Dana Marley, NFP Per serving: 76 calories, 5 g fat (<1 g sat fat), 6 g carbohydrates, 2 g protein, 1 g fiber, 26 mg sodium.

Source: American Institute for Cancer Research. www.aicr.org. Accessed Feb. 14, 2015.

IN THIS ISSUE Have a Happy

• Have a Happy Food-Safe Picnic! Food-Safe Picnic!

• Prevent Mosquito Bites Picnic and barbecue season offers lots of opportunities for outdoor fun with family and friends. These warm-weather events also present opportunities for foodborne bacteria to thrive. As food • Beat the Heat and the Sun heats up in summer temperatures, bacteria multiply rapidly.

• Conscientious Cuisine: Potato Salad To protect yourself, family and friends from foodborne illness during warm-weather months, safe food handling when eating outdoors is critical. Read on for simple food safety guidelines for for your Picnic transporting your food to the picnic site, and preparing and serving it safely once you’ve arrived. • Get Going: Superman! Pack and Transport Food Safely • Keep cold food cold. Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry and seafood may be packed while still frozen so they stay colder longer. • Organize cooler contents. Consider packing beverages in one cooler and perishable foods in another. That way, as picnickers open and reopen the beverage cooler to replenish their drinks, the perishable foods won’t be exposed to warm outdoor air temperatures. • Keep coolers closed. Once at the picnic site, limit the number of times the cooler is opened as much as you can. This helps to keep the contents cold longer. • Don’t cross-contaminate. Be sure to keep raw meat, poultry and seafood securely wrapped. This keeps their juices from contaminating prepared/cooked foods or foods that will be eaten raw, such as fruits and vegetables.

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• Clean your produce. Rinse fresh fruits and vegetables under running Instead, follow these simple rules for keeping cold foods cold and hot tap water before packing them in the cooler—including those with foods hot. skins and rinds that are not eaten. Rub firm-skinned fruits and COLD FOOD vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water. Dry fruits and vegetables Cold perishable food should be kept in the cooler at 40° F or below until with a clean cloth towel or paper towel. serving time. Quick Tips for Picnic Site Prep • Once you’ve served it, it should not sit out for longer than two hours, or one hour if the outdoor temperature is above 90° F. If it does— Food safety begins with proper hand cleaning—including outdoor discard it. settings. Before you begin setting out your picnic feast, make sure hands and surfaces are clean. • Foods like chicken salad and desserts in individual serving dishes can be placed directly on ice, or in a shallow container set in a deep pan • Outdoor Hand Cleaning: If you don’t have access to running water, filled with ice. Drain off water as ice melts and replace ice frequently. simply use a water jug, some soap and paper towels. Or, consider using moist disposable towelettes for cleaning your hands. HOT FOOD • Utensils and Serving Dishes: Take care to keep all utensils and platters Hot food should be kept hot, at or above 140° F. clean when preparing food. • Wrap it well and place it in an insulated container until serving. Serving Picnic Food: Keep it COLD / HOT • Just as with cold food—these foods should not sit out for more than two hours, or one hour in temperatures above 90° F. If food is left out Keeping food at proper temperatures—indoor and out—is critical in longer, throw it away to be safe. preventing the growth of foodborne bacteria. The key is to never let your picnic food remain in the “Danger Zone” —between 40° F and 140° F— Source: U.S. Food and Drug Administration. www.fda.gov. Accessed May 6, 2015. for more than two hours, or one hour if outdoor temperatures are above 90° F. This is when bacteria in food can multiply rapidly, and lead to foodborne illness.

Prevent Mosquito Bites Stay healthy this summer. Protect yourself and your loved ones from mosquito bites that cause West Nile virus infection.

Mosquito bites can be more than just itchy and annoying. They can cause you to get sick. The most effective way to avoid West Nile virus disease is to prevent mosquito bites. Know the facts Almost 40,000 people in the U.S. have been reported with West Nile virus disease since 1999, and of those, over 17,000 have been seriously ill and more than 1,600 have died. Many more cases of illness are not reported to Center for Disease Control and Prevention (CDC). Know your risk Anyone living in an area where West Nile virus is present in mosquitoes can get infected. West Nile virus has been detected in all lower 48 states (not in Hawaii or Alaska). Outbreaks have occurred every summer since 1999. Though anyone can get infected with West Nile virus, there are people at higher risk for severe disease. People over the age of 50 are at higher risk for encephalitis. The reasons one person becomes severely ill and another doesn’t aren’t entirely known. Know the symptoms of West Nile infection No symptoms in most people. Most people (70 percent – 80 percent) who become infected with West Nile virus do not develop any symptoms. Fever in some people. About 1 in 5 people who are infected will develop a fever with other symptoms such as headache, body aches, joint pains, vomiting, diarrhea or rash. Most people with this type of West Nile virus disease recover completely, but fatigue and weakness can last for weeks or months. continued on Page 3 >>> Do it Well 3

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Severe symptoms in a few people. Less than 1 percent of people who are infected will develop a serious neurologic illness such as encephalitis or meningitis (inflammation of the brain or surrounding tissues). The symptoms of neurologic illness can include headache, high fever, neck stiffness, disorientation, coma, tremors, seizures or paralysis. See your health care professional if you think you have the symptoms of West Nile infection. Insect repellent: What you need to know No one is safe from West Nile virus, but there are steps you can take to help prevent West Nile virus infection: • Apply insect repellent on exposed skin and clothing when you go • Support your local community mosquito control programs. Mosquito outdoors. Use an Environmental Protection Agency (EPA)-registered control activities are most often handled at the local level, such as insect repellent. Permethrin sprayed on clothing provides protection through county or city government. The type of mosquito control through several washes. Don’t spray repellent on skin under clothing methods used by a program depends on the time of year, the type of and don’t use permethrin on skin. mosquitoes to be controlled, and the habitats where the mosquitoes live. Methods can include eliminating mosquito larval habitats, applying • Cover up! Wear long sleeve shirts and long pants and socks while insecticides to kill mosquito larvae or spraying insecticides from trucks outdoors to prevent mosquito bites. or aircraft to kill adult mosquitoes. Your local mosquito control program • Avoid mosquitoes. The mosquitoes that spread West Nile virus bite can provide information about the type of products being used in your between dusk and dawn. Limit the amount of time you spend outdoors area. Check with your local health department for more information. during these hours. If you are outside, be sure to wear repellent and protective clothing. What insect repellent should I use? CDC recommends a variety of safe and effective repellents for you and your family. There are those that can protect you for a short while in the backyard or a long while in the woods. Look for these active ingredients recommended by CDC and EPA:

• DEET • picaridin • IR3535 • plant-based oil of lemon eucalyptus Pick your favorite insect repellent and use it whenever you go outside! All contain an EPA-registered active ingredient and have been evaluated for efficacy and safety. EPA has a long listing of every registered repellent brand in the U.S. There are safe and effective repellents for every budget, age and preference.

Source: Centers for Disease Control. www.cdc.gov. Accessed May 5, 2015.

Beat the Heat and the Sun Tips for Preventing Heat-Related Illness

Heat-related illness occurs when the body’s temperature control system • People aged 65 or older is overloaded. Those at greatest risk for heat-related illness include • People who have a mental illness infants and children up to four years of age. Even young and healthy • Those who are physically ill, especially with heart disease or high people can get sick from the heat if they participate in strenuous physical blood pressure activities during hot weather. For heat-related illness, the best defense is prevention: • Visit adults at risk at least twice a day and closely watch them for signs of heat exhaustion or heat stroke. Infants and young children, of • Drink more fluids (nonalcoholic), regardless of your activity level. Don’t course, need much more frequent watching. wait until you’re thirsty to drink. Warning: If your doctor generally limits the amount of fluid you drink or has you on water pills, ask him how If you must be out in the heat: much you should drink while the weather is hot. • Limit your outdoor activity to morning and evening hours. • Don’t drink liquids that contain alcohol or large amounts of sugar— • Cut down on exercise. If you must exercise, drink two to four glasses these actually cause you to lose more body fluid. Also, avoid very cold of cool, nonalcoholic fluids each hour. A sports beverage can replace drinks, because they can cause stomach cramps. the salt and minerals you lose in sweat. Warning: If you are on a • Stay indoors and, if at all possible, stay in an air-conditioned place. If low-salt diet, talk with your doctor before drinking a sports beverage. your home does not have air conditioning, go to the shopping mall or Remember the warning in the first “tip” (above), too. public library—even a few hours spent in air conditioning can help your • Try to rest often in shady areas. body stay cooler when you go back into the heat. Call your local health department to see if there are any heat-relief shelters in your area. • Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF • Wear lightweight, light-colored, loose-fitting clothing. 15 or higher (the most effective products say “broad spectrum” or • NEVER leave anyone in a closed, parked vehicle. “UVA/UVB protection” on their labels).

• Although any one at any time can suffer from heat-related illness, Source: Centers for Disease Control. www.cdc.gov. Accessed May 5, 2015. some people are at greater risk than others. Check regularly on: • Infants and young children

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Get Going: Superman! Conscientious Cuisine: Potato Salad for your Picnic

Country Potato Salad • 4 large red potatoes, washed and unpeeled • 1 dill pickle, chopped • 2 scallions, chopped, including stems • 2 stalks celery, chopped • 1 Tbsp. fresh parsley, chopped (1 tsp. dried may be substituted) • 1 Tbsp. fresh basil, chopped (1 tsp. dried may be substituted) What it works: lower back • 1 Tbsp. fresh thyme, chopped • 1 tsp. dried dill 1. Start lying face down on the floor or (1 tsp. dried may be substituted) • ½ tsp. paprika exercise mat. Extend your arms fully in • 1 Tbsp. apple cider vinegar front of you and your legs straight on the (red wine vinegar may be substituted) • Salt and freshly ground pepper to taste floor. This is the starting position. Dressing 2. Simultaneously raise your arms, legs • ¼ cup virgin olive oil • ½ Tbsp. Dijon mustard and chest off of the floor and hold this contraction for two seconds. Tip: Squeeze • 2 Tbsp. apple cider vinegar • Paprika (garnish with a sprinkle before serving) (red wine vinegar may be substituted) your lower back to get the best results from this exercise. Remember to exhale In large pot cover unpeeled potatoes with water. Cover pot and bring to boil over high heat. Reduce during this movement. Note: When heat to medium-low, keep covered, and simmer until tender, about 10-12 minutes. holding the contracted position, you Remove from heat and drain water. Refill pot with cold water to allow potatoes to cool. Once cool, cut should look like superman when he potatoes into cubes. is flying. Place cubed potatoes in large bowl and toss gently with pickle, scallions, celery, herbs, vinegar, dill, 3. Slowly lower your arms, legs and chest paprika, salt and pepper. back down to the starting position while inhaling. In small mixing bowl whisk dressing ingredients together. Pour over potato mixture and gently toss again to coat well. Refrigerate until ready to serve. 4. Repeat. Variations: You can also perform this Sprinkle paprika over top to garnish and serve. exercise using one arm and leg at a time. Makes 8 servings. Simply elevating your opposite leg and arm. Per serving: 127 calories, 7 g total fat (<1 g sat fat), 15 g carbohydrates, 2 g protein, 2 g fiber, By Dana Marley, NFP 130 mg sodium.

Source: American Institute for Cancer Research. www.aicr.org. Accessed May 7, 2015

This material was created by NFP Corp. (NFP), its subsidiaries or affiliates for distribution by their registered representatives, investment advisor representatives and/or agents. This material was created to provide accurate and reliable information on the subjects covered. It is not intended to provide specific legal, tax or other professional advice. The services of an appropriate professional should be sought regarding your individual situation. Neither NFP nor its affiliates offer legal or tax services.

IN THIS ISSUE Halloween and Harvest Day

• Halloween and Harvest Day Health Health and Safety Tips and Safety Tips Fall celebrations like Halloween and Harvest Day are fun times for children because they get to • Daylight Savings Ends November 1. dress up in costumes, enjoy parties and eat yummy treats. These celebrations also provide a Check your smoke alarms when you chance to give out healthy snacks, get physical activity and focus on safety. change the clocks! Check out these tips to help make the festivities fun and safe for trick-or-treaters and • December is Safe Toys and party guests: Gifts Month Expecting trick-or-treaters or party guests? • Conscientious Cuisine: Follow these tips to help make the festivities fun and safe for everyone: Sweet Potato Bean Soup • Provide healthier treats for trick-or-treaters such as low-calorie treats and drinks. For party • Get Going: Leg Lifts guests, offer a variety of fruits, vegetables and cheeses. • Use party games and trick-or-treat time as an opportunity for kids to get their daily dose of 60 minutes of physical activity. • Be sure walking areas and stairs are well-lit and free of obstacles that could result in falls. • Keep candle-lit jack-o’-lanterns and luminaries away from doorsteps, walkways, landings and curtains. Place them on sturdy tables, keep them out of the reach of pets and small children and never leave them unattended.

• Remind drivers to watch out for trick-or-treaters and to drive safely.

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Going trick-or-treating?

S words, knives and other costume accessories should be short, soft and flexible. A void trick-or-treating alone. Walk in groups or with a trusted adult. F asten reflective tape to costumes and bags to help drivers see you. E xamine all treats for choking hazards and tampering before eating them.

H old a flashlight while trick-or-treating to help both you see and others see you. A lways test make-up in a small area first. Remove it before bedtime to prevent possible skin and eye irritation. L imit the amount of treats you eat. L ook both ways before crossing the street. Use established crosswalks wherever possible. O nly walk on sidewalks whenever possible, or on the far edge of the road—facing traffic—to stay safe. W ear well-fitting masks, costumes and shoes to avoid blocked vision, trips and falls. E at only factory-wrapped treats. Avoid eating homemade treats made by strangers. E nter homes only if you’re with a trusted adult. Only visit well-lit houses. Never accept rides from strangers. N ever walk near lit candles or luminaries. Be sure to wear flame-resistant costumes. Source: Centers for Disease Control. www.cdc.gov. Accessed July 23, 2015.

Daylight Savings Ends November 1 Check your smoke alarms when you change the clocks!

Since we will be going through our home and changing all of our clocks, it’s a great time to check the smoke alarms, change the batteries and make the smoke alarm sound. Most fatal fires occur at night. Every home needs working smoke alarms to provide an early warning. What types of smoke alarms can I buy? There are many brands of smoke alarms on the market, but they fall under two basic types: ionization and photoelectric. Ionization and photoelectric smoke alarms detect different types of fires. Since no one can predict what type of fire might start in their home, the USFA recommends that every home and place where people sleep have: • Both ionization AND photoelectric smoke alarms. OR • Dual sensor smoke alarms, which contain both ionization and photoelectric smoke sensors. Are smoke alarms expensive? There are also alarms for people with hearing loss. These alarms may Smoke alarms are not expensive and are worth the lives they can have strobe lights that flash and/or vibrate to alert those who are unable help save. to hear standard smoke alarms when they sound. Alarm type and cost What powers a smoke alarm? • Ionization and photoelectric: $6 and up Smoke alarms are powered by battery or by your home’s electrical • Dual sensor: $24 and up system. If the smoke alarm is powered by battery, it runs on either a disposable nine-volt battery or a non-replaceable 10-year lithium (“long- • Smoke alarms with a microprocessor (faster to alert, fewer false life”) battery. Alarms that get power from your home’s electrical system, or alarms): $30 and up “hardwired,” usually have a back-up battery that will need to be replaced • Radio frequency/wireless (communicate from one to the next without once a year. wires): $40 and up

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Your city, county or state may require a specific type of alarm. Please Smoke alarm powered by a nine-volt battery check with your local fire marshal for information on what type of alarm • Test the alarm monthly. you need. • Replace the batteries at least once every year. Some fire departments offer reduced-price, or even free, smoke alarms. Contact your local fire department’s non-emergency phone number for • Replace the entire smoke alarm every 10 years. more information. Smoke alarm powered by a 10-year lithium (or “long-life”) battery Where do I put smoke alarms in my home? • Test the alarm monthly. • Put smoke alarms on every floor of your home. Also, in every bedroom • Since you cannot (and should not) replace the lithium battery, replace and in the hallway outside of each sleeping area. the entire smoke alarm according to the manufacturer’s instructions. • Choose smoke alarms that communicate with each other, so that if one Smoke alarm that is hardwired into your home’s electrical system alarm sounds they all will. • Test the alarm monthly. • Place smoke alarms on the ceiling or high on the wall. Check the • Replace the backup battery at least once every year. manufacturer’s instructions for the best place for your alarm. • Replace the entire smoke alarm every 10 years. • Only qualified electricians should install hardwired smoke alarms. Some fire departments will install battery-operated smoke alarms in your What do I do if my smoke alarm sounds while I’m cooking? home at no cost. Contact your local fire department’s non-emergency Never take the battery out of your smoke alarm while cooking! If a smoke phone number for more information. alarm sounds while you’re cooking or taking a shower with lots of steam, do not remove the battery. You should: How do I take care of my smoke alarm? • Open a window or door and press the “hush” button. A smoke alarm with a dead or missing battery is the same as having no smoke alarm at all. A smoke alarm only works when it is properly • Wave a towel at the alarm to clear the air. installed and regularly tested. Take care of your smoke alarms according • Move the entire alarm several feet away from the kitchen or bathroom. to the manufacturer’s instructions. In the next column are some general maintenance tips: Remember, almost every day a smoke alarm saves somebody’s life.

Source: Federal Emergency Management Agency. www.fema.gov. Accessed July 22, 2015.

December is Safe Toys and Gifts Month

Children love receiving gifts and presents year-round. The excitement Toy Safety at Home that comes from unwrapping a gift can fill a house with joy. While toys are meant to be fun and entertaining, they can pose several safety risks. After finding the perfect gift, it’s important to continue toy safety at home. Fortunately, parents and guardians can protect their kids by implementing Children are curious and some are prone to swallow or grab whatever safe toy practices: they can get their hands on. Stay attentive by incorporating safe practices in their playtime: Shopping for Gifts • Check the Consumer Product Safety Commission (CPSC) website, Finding gifts for your child can be an exciting and rewarding experience. www.cpcs.gov, for recalls. Many toys can prove to be harmful even From dolls to action figures to building blocks, there are so many items after you’ve inspected them yourself. If your child owns one of the that could be on your child’s wish list. When shopping for presents, keep items recalled make sure to remove it. these toy safety tips in mind: • Tell your child to clean up after playtime. Safely organizing toys can • Check for safety labels that say the toy is non-toxic as well as age prevent accidents such as tripping or falling. recommendations for the item. • Avoid toys with tiny parts for children younger than three years old. • Find games that meet your child’s abilities, age and interest. These small items pose a choking hazard. • Search for products with the American Society for Testing and • Examine toys for safety hazards, pointed edges and broken pieces. Materials (ASTM). The ASTM tag means that it has met the national • Purchase a small parts tester to make sure toys don’t pose a safety standards. choking hazard.

Source: Consumer Product Safety Commission. www.cdc.gov. and The Official Website of the Commonwealth of Massachusetts. mass.gov. Accessed July 23, 2015. >>> Do it Well 4

Get Going: Leg Lifts Conscientious Cuisine: Sweet Potato Bean Soup

Throughout the exercise, Country Potato Salad remember to keep your • 2 cartons (32 oz.) low-sodium abdominal muscles chicken broth engaged and your lower • 1 lb. sweet potatoes, peeled, back pressed into the floor. cut into 1/2-inch pieces Also, keep your head and • 1 medium onion, chopped shoulders resting on the floor. This can help you to • 3 stalks celery, sliced 1/4-inch thick remain pain free. • 1 can (6 oz.) tomato paste 1. Lie on your back with your legs together and extended in front of you. Extend your arms on the floor alongside • 1/2 tsp. paprika your torso, palms facing down. Place your hands under • 1/4 tsp. ground cumin • 1 can (15.5 oz.) chickpeas, drained your glutes. Elevating the glutes slightly helps your lower • Salt and freshly ground black pepper and rinsed back remain on the floor. • 2 cans (15.5 oz.) cannellini (white • 1/3 cup fresh basil or parsley, 2. Pull your stomach muscles in toward your spine to kidney beans), drained and rinsed coarsely chopped protect your lower back. In large pot over high heat, pour in broth and add sweet potatoes, onion, celery, 3. Lift your legs toward the ceiling, stopping when your feet tomato paste, paprika and cumin and bring to a boil. Add salt and pepper to taste. are directly over your hips. If possible, the legs should be Reduce heat and simmer until vegetables are tender, about 20-25 minutes. kept straight throughout the exercise. However, bending Stir in beans and chickpeas. Cover and simmer until beans are heated through, your knees slightly can help to loosen your hamstrings about 3-4 minutes. and alleviate any strain on your lower back. Gently stir soup until well mixed and ladle into soup bowls. Garnish with basil or 4. Hold the contraction for one count, then lower your legs parsley and serve. back to the starting position, using a slow, controlled movement. Press your lower back toward the floor as For creamy soup, purée a portion of the soup, return to the pot and combine well you perform the movement. Once your feet touch the before serving. floor, raise them back to the starting position and repeat. Makes 8 servings. Complete 10 to 15 leg lifts. Per serving: 250 calories, 3.5 g total fat (<1 g sat fat), 42 g carbohydrates, www.womenshealthmag.com and www.fitnessmagazine.com. 15 g protein, 10 g dietary fiber, 480 mg sodium. Accessed July 24, 2015. Source: American Institute for Cancer Research. www.aicr.org. Accessed July 24, 2015.