Grains: the Whole Truth

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c o n Grains: The Whole Truth b va ser Month in September with these By Cara Rosenbloom, RD ever-well reminders: Staying positive in your attitude, actions and If you love oatmeal, brown rice and whole-grain conversations is a major factor in feeling and aging well, studies show. If bread, you’re in luck. Whole-grain foods are fiber-rich,

September you aren’t already, start walking; maybe loaded with vitamins and good for overall health. enlist a favorite canine partner. Set up September is However, most Americans choose refined grains (such as white bread or your annual medical screenings or dental Whole Grains white rice) instead of nutrient-dense whole-grain options. What’s the difference? checkup. Feeling depressed or can’t Month. All grains start out whole with three nutrient-dense parts: sleep well? Visit your health care provider; both conditions are treatable. • Bran: contains fiber, B vitamins and minerals.

ealth h • Germ: contains vitamin E, antioxidants and healthy, unsaturated fats. e National Recovery Month in c o n • Endosperm: contains carbohydrate with some protein. bserva September is sponsored by the Substance Abuse and Mental Health Removing the bran and germ turns a whole grain into a refined grain product, such as white Services Administration (SAMHSA), rice and white flour. The problem? This refining process removes most of the fiber, vitamins, now celebrating the gains made by minerals, antioxidants and healthful fats from the grains, leaving mostly carbs behind. those achieving and enjoying recovery. In its 31st year, SAMHSA helps enable Statistics show that about 80% of consumers think whole grains are healthful. Yet whole grains those with mental and substance use only account for about 16% of our total grain intake on any given day. If they are so nutritious, why disorders to live healthier lives. To learn aren’t we eating them more often? It comes down to availability, convenience and habit. more and access SAMHSA webinars, visit recoverymonth.gov. White bread, pasta, crackers and white rice

ealth h Get ready for the 2021-2022 are readily available at restaurants and grocery e c o n stores. It may take a bit of effort to switch to bserva flu season.Everyone should more whole grains, but it’s worth it for their receive a yearly flu vaccine starting at age six months. Vaccination not only health benefits. Studies show that eating about protects you from potential serious three daily servings of whole grains may help illness — it also helps reduce the strain reduce the risk of developing heart disease, on our health care systems. The safety cancer and type 2 diabetes. of flu vaccines is backed by 50 years of extensive research. Get updates at Get more whole grains by requesting whole- cdc.gov/flu/prevent/vaccinations.htm. grain bread or brown rice at restaurants, and by adding these whole grains and pseudo-grains to If you have trouble falling or staying your grocery cart: pot barley, brown or wild rice, asleep, here’s news to help you sorghum, buckwheat, quinoa, oats, popcorn, snooze. Regular exercise, even just a millet and whole-grain wheat options, including daily 20-minute walk, can help beat wheat berries, farro, bulgur and freekeh. insomnia and improve your quality of sleep, according to the National Heart, Lung and Blood Institute (NHLBI). But work out or take a brisk walk five to six hours before going to bed. Sometimes things aren't clear right away. That's where you need to be Exercising closer to bedtime can make it harder to fall and stay asleep. patient and persevere and see where things lead. — Mary Pierce Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. For the most up-to-date pandemic information visit coronavirus.gov. The Smart Moves Toolkit, including this issue’s printable download, Help Prevent Medical Errors, is at personalbest.com/extras/21V9tools. Exercise: Rx for Childhood Obesity dollars sense Almost 20% of American children are obese, Teach Your Teen according to the CDC. Significantly overweight children are at elevated risk for chronic health Money Smarts problems, including asthma, sleep apnea, By Jamie Lynn Byram, PhD, AFC elevated blood pressure and joint problems. For children, the teenage Obese youngsters often suffer from self-esteem years are the perfect time to problems and from bullying. learn about budgeting and living within their means. In ealth h September is National Childhood Obesity e a few short years, your teen c o n b s e r v a Awareness Month, an opportunity to learn strategies will make financial decisions to help overweight children achieve and maintain a healthy on their own. lifestyle, which can help ensure they reach the right weight Below are ideas to get teens for their own body type. Remember, kids come in all shapes and sizes, and should not be put on strict weight started on a financially healthy loss diets while they are still growing. A child’s weight is a concern when it rapidly changes, but not when they life: are growing steadily and predictably. Your health care provider can help you know the difference. • Establish a set allowance amount. Practice positive lifestyle habits with your children, including healthy eating, sufficient sleep, positive • Determine if your teen will self-talk and ample physical activity. Remember, children thrive on routine. Offer nutritious foods with a need to do chores to earn consistent daily pattern (say, breakfast, lunch, dinner and a snack) rather than allowing constant grazing. the allowance. Children ages three through five years should be active throughout the day and youngsters from ages six • Give the allowance on the through 17 should be physically active at least 60 minutes daily. It’s a challenge to limit your child’s screen same day of every week. time, but it’s crucial for weight control. • Use the allowance to teach money management, not to Encourage participation in school or community sports activities and share information with other parents punish or reward. about physical activity opportunities in your neighborhood’s parks and community centers. And remember, children • Determine if they have to save imitate adults, so add physical activity to your life. Encourage your kids to join you in activities you all enjoy. a portion each week. • Discuss past spending mistakes and what was Besides pain medications, take these steps for relief: learned from them. Headache Relief • Get enough sleep, • Determine which expenses avoid skipping meals your teen must pay (e.g., gas, and try to pace yourself. Tension headache clothing, makeup, entertainment). • Open a checking account to is a common • If you’re seated for long periods, stand up teach about daily spending condition often and budgeting. and stretch frequently. triggered by our • Open a savings account for everyday physical • Apply a cold compress to relieve pain in the back of the neck future goals and expenses. activities and mental stressors. or temples. Teach how to use online • Accumulate at least 150 minutes per week of moderate-intensity services. Tension headache pain is typically mild activity, such as brisk walking. • Teach your teen about credit: or moderate in the head, scalp or neck, scores, card statements, • Avoid medication overuse. Taking headache medications, causing muscle tightness in these areas. It minimum payment, interest including over-the-counter options, more than twice a week can can become intense and last for hours. rates and total balance. increase the severity and frequency of your headaches. Discuss paying more than the Common tension headache triggers: minimum payment or paying • Try relaxation techniques, breathing meditation and other • Ongoing physical or emotional stress. balances in full each month. forms of tension relief to ease stress. Routinely strengthening and • Too much alcohol or caffeine. stretching the neck and shoulder muscles can significantly help. Note: If your teen works, • Jaw clenching or teeth grinding. learning money management • Eyestrain. Seek prompt medical care if your headache is sudden and is crucial, especially if they’re • Fatigue. severe or follows a head injury; is accompanied by fever, stiff neck, saving for college or a big • Snoring or impaired sleep. confusion, seizure, double vision, weakness, numbness or expense, such as a car. • Colds, flu or sinus infection. difficulty speaking; or gets worse despite rest and pain medication. PB4.U® 9.2021 : Live Well, Be Well September is National Food Safety Education Month. Food Close to Home Organic By Cara Rosenbloom, RD Food Safety Supporting local farmers has gained momentum in the past ten years. Here’s what you need to know The organic method of growing food appeals to many people, but you need about buying locally grown food. to take the same precautions when Local food doesn’t always have a predetermined distance, buying organic foods and preparing but it’s generally accepted that it’s produced within your area organic produce as you do with or state. From fresh produce to locally raised meat, choosing conventionally grown foods. local has several benefits. It helps create jobs and economic growth in your community, helps the environment by Make sure that the organic products decreasing the carbon footprint, and builds relationships you purchase have the USDA Organic between food growers and consumers. seal. Note: Natural doesn’t mean organic. The federal government doesn’t Local food often tastes great because it’s likely fresher than regulate the term natural. food that comes from more than 1,000 miles away. Plus, in-season food is usually available in surplus volumes, which Discard outer leaves of leafy vegetables means it may come at a good price. before eating to reduce contaminants. Ask about locally grown food in your grocery store, and check your area for farmers markets. Wash all produce with warm water Of course, that market may not have everything you need to stock your fridge. And if you live in the before you eat it. While it’s true that contiguous U.S., you’re not going to find locally grown bananas or coffee beans. One of the limits of organic crops aren’t grown with buying local is that not all communities have the habitat or farmland to grow or raise the ingredients synthetic pesticides, they are cultivated they want. with natural pesticides. They also use natural fertilizers, which could contain Check your local state growing guide to see what’s harvested in each season — dangerous bacteria. Scrub items hard or it will differ based on where you live. For example, fresh blueberries are picked in peel them (e.g., squash or potatoes). April and May in Florida, but are picked in June through September in Oregon. Tip: Always wash produce before Some foods are grown locally year-round, making them easier to access in all peeling. seasons. Tomatoes, peppers, mushrooms and cucumber can grow in indoor greenhouses, while herbs, lettuce and microgreens thrive in indoor vertical farms. When you shop for organic food, buy in season to get the freshest produce The bottom line? It’s great to support locally grown food when you can. available. To learn more, search for National Guide to Finding Local Food at sustainableagriculture.net. Tip: Organic vegetables and fruits are more expensive than conventional foods, so keep your budget in mind. Also, the term organic refers to a growing Farro Salad with Chive-Citrus Vinaigrette easy recipe method. It doesn’t indicate nutritional 1 cup farro (substitute wheat 3 tbsp orange juice quality. Eat any vegetables and fruits berries, pot barley or quinoa) 3 tbsp extra-virgin olive oil — fresh, canned or frozen — that you 1 carrot, diced 1 tbsp rice wine vinegar can access and afford, whether grown 1 stalk celery, diced ¼ tsp salt conventionally or organically. 1 red pepper, seeded and diced ¼ cup freshly chopped chives 1 cup cooked green peas ¼ cup salted sunflower seeds 4 cups baby spinach or kale 2 tbsp dried cranberries

Cook farro according to package directions. Remove from heat, rinse to cool and add to a large serving bowl. Add carrot, celery, pepper, peas and spinach to the bowl. Toss well. In a small bowl, whisk together orange juice, oil, vinegar, salt and chives. Pour dressing over salad. Sprinkle with sunflower seeds and cranberries.Toss and serve.

PB4.U® 9.2021 : Live Well, Be Well 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. © 2021 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® 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax 205-437-3084.

EXPERT advice — Elizabeth Smoots, MD September is National Preparedness Month. Q: Prostate health Building a Safe Room advice? — Is It for You?

September is Preparation is always great, but in some Prostate Cancer parts of the country, it is a necessity for Awareness Month. survival — especially if you live in an extreme weather area. You must always evacuate when Every year more than 170,000 men instructed, but when there isn’t time, where A: are diagnosed with prostate cancer, do you go? For some, a basement isn’t an option. and more than 30,000 die from the That’s wheresafe rooms come in, and FEMA disease. The main risk is age greater has tips for building one: than 65; other risks are family history of prostate cancer and African American Research what type of shelter best suits your needs: descent. The survival rate is high when basement, in-ground or above ground. prostate cancer is caught early. Ensure the shelter meets FEMA’s criteria to provide near-absolute protection in extreme weather events. That means The American Cancer Society it should withstand an EF-5 tornado with winds exceeding 200 mph. recommends talking with your health care provider about the benefits and risks of Hire a professional to build a shelter or purchase a pre-manufactured prostate cancer screening starting building that meets the National Storm Shelter Association standards. at age 50 if you’re at average risk and Tip: If you decide to do it yourself, make sure that everything meets FEMA standards. expected to live for at least ten more years. Learn more at fema.gov about storm shelters, standards and resources. Men at increased risk should have the discussion at age 40 or 45, depending on level of risk. Screening can be done with a PSA blood test and digital rectal exam. tip of the month Cooking Grains The best ways to prevent prostate cancer Some whole grains, such as pot barley and farro, can take up to are to eat plenty of vegetables and fruit, an hour to cook. Save time by making double batches and freezing lose excess weight and, with your provider’s leftover cooked grains. When ready to use, simply microwave or okay, get at least 150 minutes of moderate- steam with some water until hot. You can also buy quick-cooking intensity exercise, such as brisk walking, grains that take less than 20 minutes to prepare. Try oats, quinoa, every week. bulgur, buckwheat, teff, millet and parboiled brown rice.

PB4.U® 9.2021 : Live Well, Be Well Not only do we have eatingsmart to change the food we eat ... we have to educate people about Food Close to Home what they can eat By Cara Rosenbloom, RD

appropriately. Supporting local farmers has gained momentum — Indra Nooyi in the past ten years. Here’s what you need to know about buying locally grown food. Local food doesn’t always have a predetermined distance, but it’s generally accepted that it’s produced within your area or state. From fresh produce to locally raised meat, choosing local has several benefits. It helps create jobs and economic growth in your community, helps the environment by decreasing the carbon footprint, and builds relationships tip of the month between food growers and consumers. Local food often tastes great because it’s likely fresher than Cooking Grains food that comes from more than 1,000 miles away. Plus, in-season food is usually available in surplus volumes, which Some whole grains, such means it may come at a good price. as pot barley and farro, can Ask about locally grown food in your grocery store, and check your area for farmers markets. Of course, take up to an hour to cook. that market may not have everything you need to stock your fridge. And if you live in the contiguous U.S., Save time by making double you’re not going to find locally grown bananas or coffee beans. One of the limits of buying local is that not all batches and freezing leftover communities have the habitat or farmland to grow or raise the ingredients they want. cooked grains. When ready Check your local state growing guide to see what’s harvested in each season — it to use, simply microwave or will differ based on where you live. For example, fresh blueberries are picked in April steam with some water until and May in Florida, but are picked in June through September in Oregon. Some foods hot. You can also buy are grown locally year-round, making them easier to access in all seasons. Tomatoes, quick-cooking grains that peppers, mushrooms and cucumber can grow in indoor greenhouses, while herbs, take less than 20 minutes lettuce and microgreens thrive in indoor vertical farms. to prepare. Try oats, quinoa, The bottom line? It’s great to support locally grown food when you can. To learn more, bulgur, buckwheat, teff, millet search for National Guide to Finding Local Food at sustainableagriculture.net. and parboiled brown rice.

Farro Salad with Chive-Citrus Vinaigrette easy recipe 1 cup farro (substitute wheat berries, 3 tbsp orange juice pot barley or quinoa) 3 tbsp extra-virgin olive oil 1 carrot, diced 1 tbsp rice wine vinegar 1 stalk celery, diced ¼ tsp salt 1 red pepper, seeded and diced ¼ cup freshly chopped chives 1 cup cooked green peas ¼ cup salted sunflower seeds 4 cups baby spinach or kale 2 tbsp dried cranberries

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September is National Childhood Obesity Grains: Awareness Month. The Whole Truth Exercise: By Cara Rosenbloom, RD If you love oatmeal, brown rice and whole-grain Rx for bread, you’re in luck. Whole-grain foods are fiber-rich, loaded with vitamins and good for Childhood overall health. However, most Americans choose refined grains (such Obesity as white bread or white rice) instead of nutrient-dense whole-grain options. What’s the difference? All grains Almost 20% of American children are obese, according to start out whole, with three nutrient-dense parts: the CDC. Significantly overweight children are at elevated • Bran: contains fiber, B-vitamins and minerals. risk for chronic health problems, including asthma, sleep apnea, elevated blood pressure and joint problems. Obese youngsters • Germ: contains vitamin E, antioxidants and healthy, unsaturated fats. often suffer from self-esteem problems and from bullying. • Endosperm: contains carbohydrate with some protein. September is National Childhood Obesity Awareness Month, an opportunity to learn strategies to help overweight children achieve Removing the bran and germ turns a whole grain into and maintain a healthy lifestyle, which can help ensure a refined grain product, such as white rice and white they reach the right weight for their own body type. Remember, flour.The problem? This refining process removes most kids come in all shapes and sizes, and should not be put on strict weight of the fiber, vitamins, minerals, antioxidants and healthful loss diets while they are still growing. A child’s weight is a concern fats from the grains, leaving mostly carbs behind. when it rapidly changes, but not when they are growing steadily and Statistics show that about 80% of consumers think predictably. Your health care provider can help you know the difference. whole grains are healthful. Yet whole grains only account Practice positive lifestyle habits with your children, including healthy for about 16% of our total grain intake on any given day. eating, sufficient sleep, positive self-talk and ample physical activity. If they are so nutritious, why aren’t we eating them more Remember, children thrive on routine. Offer nutritious foods with often? It comes down to availability, convenience and habit. a consistent daily pattern (say, breakfast, lunch, dinner and a snack) White bread, pasta, crackers and white rice are readily rather than allowing constant grazing. available at restaurants and grocery stores. It may take a Children ages three through five years should be active throughout bit of effort to switch to more whole grains, but it’s worth the day and youngsters from ages six through 17 should be physically it for their health benefits. Studies show that eating about active at least 60 minutes daily. It’s a challenge to limit your child’s three daily servings of whole grains may help reduce the risk screen time, but it’s crucial for weight control. of developing heart disease, cancer and type 2 diabetes. Encourage participation in Get more whole grains by school or community sports requesting whole-grain bread or activities and share information brown rice at restaurants, and with other parents about by adding these whole grains physical activity opportunities and pseudo-grains to your in your neighborhood’s parks grocery cart: pot barley, brown and community centers. And or wild rice, sorghum, buckwheat, remember, children imitate adults, quinoa, oats, popcorn, millet so add physical activity to your life. and whole-grain wheat options, Encourage your kids to join you in including wheat berries, activities you all enjoy. farro, bulgur and freekeh. September is Whole Grains Month. Headache Relief Food Close to Home By Cara Rosenbloom, RD Tension headache is a common condition often triggered by our everyday physical Supporting local farmers has gained momentum in the past ten years. activities and mental stressors. Tension Here’s what you need to know about buying locally grown food. headache pain is mild or moderate in the Local food is generally produced in your area head, scalp or neck, causing muscle tightness or state. It often tastes great because it’s likely in these areas. It can become intense and last fresher than food that comes from more than 1,000 miles away. Plus, in-season food is usually for hours. available in surplus volumes, which means it may Common tension headache triggers: come at a good price. • Ongoing physical or emotional stress. Ask about locally grown food in your grocery • Too much alcohol store, and check your area for farmer’s markets. or caffeine, chocolate Of course, that market may not have everything and citrus fruits. you need to stock your fridge. And if you live in the contiguous U.S., you’re not going to find • Jaw clenching or locally grown bananas or coffee beans. One of the teeth grinding. limits of buying local is that not all communities • Eyestrain. have the habitat or farmland to grow or raise the • Fatigue. ingredients they want. Check your local state growing guide • Snoring or to see what’s harvested in each season — impaired sleep. it will differ based on where you live. For example, fresh blueberries are picked in April and May in Florida, but are picked in June through September in Oregon. • Colds, flu or Some foods are grown locally year-round, making them easier to access in all seasons. sinus infection. Tomatoes, peppers, mushrooms and cucumber can grow in indoor greenhouses, Besides pain medications, take these steps for while herbs, lettuce and microgreens thrive in indoor vertical farms. relief: The bottom line? It’s great to support locally grown food when you can. • Get enough sleep, avoid skipping meals and try To learn more, search for National Guide to Finding Local Food at to pace yourself. sustainableagriculture.net. • If you’re seated for long periods, stand up and stretch frequently. • Apply a cold compress to relieve pain in the Q: Prostate health advice? back of the neck or temples. Every year more than 170,000 men are diagnosed with prostate cancer, • Accumulate at least 150 minutes per week of A: and more than 30,000 die from the disease. The main risk is age greater moderate-intensity activity, such as brisk walking. than 65; other risks are family history of prostate cancer and African American • Avoid medication overuse. Taking headache descent. The survival rate is high when prostate cancer is caught early. medications, including over-the-counter options, The American Cancer Society recommends talking with your health care provider more than twice a week can increase the severity about the benefits and risks of prostate cancer screening starting at age 50 if you’re and frequency of your headaches. at average risk and expected to live for at least ten more years. Men at increased • Try relaxation techniques, breathing meditation risk should have the discussion at age 40 or 45, depending on level of risk. and other forms of tension relief to ease stress. Screening can be done with a PSA blood test and digital rectal exam. Routinely strengthening and stretching the neck The best ways to prevent prostate cancer are and shoulder muscles can significantly help. to eat plenty of vegetables and fruit, lose excess weight and, with your provider’s okay, get at Seek prompt medical care if your headache least 150 minutes of moderate-intensity is sudden and severe or follows a head injury; exercise, such as brisk walking, every week. is accompanied by fever, stiff neck, confusion, — Elizabeth Smoots, MD seizure, double vision, weakness, numbness or difficulty speaking; or gets worse despite rest September is Prostate Cancer and pain medication. Awareness Month.

Note: Due to production lead time, this issue may not reflect the The Smart Moves Toolkit, including this issue’s current COVID-19 situation in some or all regions of the U.S. printable download, Help Prevent Medical Errors, For the most up-to-date information visit coronavirus.gov. is at personalbest.com/extras/21V9tools. 9.2021

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. © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com Autumn Kale and Apple Soup EASY RECIPE Ingredients: 1 tbsp extra-virgin olive oil 1 small onion, chopped 1 clove garlic, chopped 6 cups kale, stemmed and chopped 4 cups no-salt-added broth ¼ tsp salt 1 large apple, peeled, cored and chopped ¼ cup plain Greek yogurt Freshly ground black pepper

Method: Add olive oil to a large pot set over medium heat. Add onion and garlic, cook three minutes. Add kale, broth, salt and apple. Bring to a boil and cook ten minutes. Use an immersion blender (or transfer in batches to regular blender) to purée until smooth. Garnish with a dollop of yogurt and fresh black pepper.

INGREDIENTS 4 whole-grain pitas, naans or flatbreads ½ cup Parmesan cheese, grated 1 tbsp unsalted butter ½ cup fresh basil, chopped 8 large eggs Salt and pepper to taste 1 cup bell pepper, chopped

DIRECTIONS Set oven to broil. Line two baking sheets with foil. Place pitas on baking sheets. Add butter to nonstick skillet over medium heat. Crack eggs and whisk well in small bowl. Pour eggs into pan. Push eggs around with spatula and continue cooking until thick with no liquid remaining. Divide eggs, tomato, bell pepper and cheese equally onto each pita. Broil 5-6 minutes until cheese melts. Remove from heat; sprinkle with basil, salt and pepper. Cut into slices and serve.

Septiembre es el Mes nacional de Granos: concientización sobre la obesidad infantil. Toda la verdad Por Cara Rosenbloom, RD Ejercicio: Si le encanta la avena, el arroz integral y el pan integral, está de suerte. Los alimentos integrales son ricos en fibra, contienen Receta para muchas vitaminas y son buenos para la salud en general. Sin embargo, la mayoría de los estadounidenses eligen granos la obesidad refinados (como pan blanco o arroz blanco) en lugar de opciones de granos integrales muy ricos en nutrientes. ¿Cuál es la diferencia? infantil Todos los granos comienzan como granos integrales, con tres partes densas en nutrientes: Casi el 20% de los niños estadounidenses son obesos, según los Centros para • Salvado: contiene fibra, vitaminas B y minerales. el Control y la Prevención de Enfermedades (CDC por sus siglas en inglés). • Germen: contiene vitamina E, antioxidantes y grasas insaturadas Los niños con sobrepeso importante tienen un riesgo elevado de problemas de saludables. salud crónicos, como asma, apnea del sueño, presión arterial elevada y problemas • Endospermo: contiene carbohidratos con algo de proteína. en las articulaciones. Los niños y jovencitos obesos suelen tener problemas de La eliminación del salvado y del germen convierte un grano autoestima y acoso. integral en un producto de grano refinado, como el arroz Septiembre es el Mes nacional de concientización sobre la obesidad infantil, blanco y la harina blanca. ¿Cuál es el problema? Este proceso una oportunidad para aprender estrategias para ayudar a los niños con sobrepeso de refinación elimina la mayor parte de la fibra, las vitaminas, a lograr y mantener un estilo de vida saludable, lo que puede ayudar a garantizar los minerales, los antioxidantes y las grasas saludables de los que alcancen el peso adecuado para su propio tipo de cuerpo. Recuerde que granos, dejando en gran parte solamente carbohidratos. los niños vienen en todas las formas y tamaños, y no deben someterse a dietas Las estadísticas muestran que alrededor del 80% de los estrictas para bajar de peso mientras aún están creciendo. El peso de un niño consumidores piensan que los cereales integrales son es una preocupación cuando cambia rápidamente, pero no cuando aumenta saludables. de manera constante y predecible. Su profesional de salud puede ayudarlo a Sin embargo, los cereales integrales solo representan reconocer la diferencia. alrededor del 16% de nuestra ingesta total de cereales en un día determinado. Si son tan nutritivos, ¿por qué no los comemos con Practique hábitos de estilo de vida positivos con sus niños, incluidos más frecuencia? Todo se reduce a la disponibilidad, la conveniencia una alimentación saludable, sueño suficiente, diálogo interno positivo y y el hábito. mucha actividad física. Recuerde que los niños prosperan con la rutina. El pan blanco, los fideos, las galletas saladas y el arroz blanco Ofrezca alimentos nutritivos con un patrón diario constante (por ejemplo, están fácilmente disponibles en restaurantes y tiendas de desayuno, almuerzo, cena y un refrigerio) en lugar de permitir que 'piquen' comestibles. constantemente. Puede requerir un poco de esfuerzo cambiar a más granos integrales, pero vale la pena hacerlo por sus Los niños de tres a cinco años deben estar activos durante todo el día y los beneficios para la salud. Los estudios muestran que comer niños y jóvenes de seis a 17 años deben estar físicamente activos al menos alrededor de tres porciones diarias de granos integrales puede 60 minutos al día. Es un desafío limitar el tiempo que sus niños pasan frente ayudar a reducir el riesgo de desarrollar enfermedades cardíacas, a una pantalla, pero es fundamental para controlar el peso. cáncer y diabetes tipo 2. Fomente la participación en Consuma más granos integrales actividades deportivas escolares solicitando pan integral o arroz integral o comunitarias y comparta en los restaurantes, y agregando estos información con otros padres sobre las granos integrales y pseudo granos a oportunidades de actividad física en su carrito de compras: cebada, arroz los parques y centros comunitarios de integral o silvestre, sorgo, trigo su vecindario. Y recuerde que los niños sarraceno, quinua, avena, palomitas imitan a los adultos, así que agregue de maíz, mijo y opciones de trigo actividad física a su vida. Anime a integral, incluidas las bayas de trigo, sus hijos a que se unan a usted en el farro, el bulgur y el freekeh. actividades de las que todos disfruten. El mes de septiembre es el Mes de los granos integrales. Alivio del dolor Comida cerca de casa de cabeza Por Cara Rosenbloom, RD El apoyo a los agricultores locales ha cobrado impulso en los últimos diez años. El dolor de cabeza tensional es una afección común Esto es lo que necesita saber sobre la compra de alimentos cultivados localmente. que a menudo se desencadena por nuestras actividades La comida local generalmente se produce en su físicas diarias y factores de estrés mental. El dolor área o estado. A menudo sabe muy bien porque de cabeza por tensión es leve o moderado en la cabeza, probablemente sea más fresca que los alimentos el cuero cabelludo o el cuello, lo que provoca tensión que provienen de un área a más de 1,000 millas de muscular en estas áreas. Puede volverse intenso y durar distancia. Además, los alimentos de temporada suelen horas. estar disponibles en cantidades excedentarias, lo que Elementos desencadenantes comunes del dolor de significa que pueden tener un buen precio. cabeza tensional: Pregunte acerca de los alimentos cultivados • Estrés físico o emocional localmente en su tienda de comestibles y busque continuo. mercados del agricultor en su área. Por supuesto, es posible que ese mercado no tenga todo lo que necesita • Demasiado alcohol para abastecer su refrigerador. Y si vive en los estados o cafeína, chocolate contiguos de los Estados Unidos, no encontrará y frutas cítricas. plátanos o granos de café cultivados localmente. Uno • Apretar la mandíbula de los límites de comprar productos locales es que no o rechinar los dientes. todas las comunidades tienen el hábitat o las tierras de cultivo para cultivar los ingredientes que uno desea. • Cansancio visual. Consulte la guía de cultivo local de su estado para ver qué se cosecha en cada temporada; • Fatiga. diferirá según el lugar donde usted viva. Por ejemplo, los arándanos frescos se recolectan en • Ronquidos o abril y mayo en la Florida, pero se recolectan de junio a septiembre en el estado de Oregón. problemas del sueño. Algunos alimentos se cultivan localmente durante todo el año, lo que facilita el acceso a ellos • Resfriados, gripe o sinusitis. en todas las estaciones. Los tomates, pimientos, champiñones y pepinos pueden crecer en invernaderos de interior, mientras que las hierbas, la lechuga y las microverduras prosperan en Además de los analgésicos, siga estos pasos para obtener instalaciones de agricultura vertical de interior. alivio: ¿En pocas palabras? Es fantástico apoyar los alimentos cultivados localmente cuando se • Duerma lo suficiente, evite saltarse las comidas y trate puede. Para obtener más información, busque la Guía nacional para encontrar alimentos de no excederse. locales (National Guide to Finding Local Food) en sustainableagriculture.net. • Si está sentado durante períodos prolongados, levántese y estírese con frecuencia. • Aplique una compresa fría para aliviar el dolor en P: ¿Consejos para la salud de la próstata? la nuca o en las sienes. Cada año, a más de 170,000 hombres se les diagnostica cáncer de próstata • Acumule al menos 150 minutos por semana de R: y más de 30,000 mueren a causa de la enfermedad. El principal riesgo es tener actividad de intensidad moderada, como caminar más de 65 años de edad; otros riesgos son tener antecedentes familiares de cáncer de próstata a paso ligero. y ser de ascendencia afroamericana. La tasa de supervivencia es alta cuando el cáncer de • Evite el uso excesivo de medicamentos. Tomar próstata se detecta temprano. medicamentos para el dolor de cabeza, incluidas las La Sociedad Estadounidense del Cáncer (The American Cancer Society) recomienda opciones de venta sin receta, más de dos veces por hablar con su profesional de salud sobre los beneficios y riesgos de la detección del cáncer de semana puede aumentar la intensidad y la frecuencia próstata a partir de los 50 años si uno tiene un riesgo promedio y se espera que viva al menos de sus dolores de cabeza. diez años más. Los hombres con mayor riesgo deben tener la conversación a los 40 o 45 años, • Pruebe técnicas de relajación, meditación con según el nivel de riesgo. La detección se puede realizar respiración y otras formas de aliviar la tensión para con un análisis de sangre de PSA (antígeno prostático aliviar el estrés. El fortalecer y estirar rutinariamente específico) y un examen rectal digital. los músculos del cuello y los hombros puede ser Las mejores formas de prevenir el cáncer de próstata son de gran ayuda. comer muchas verduras y frutas, perder el exceso de peso Obtenga atención médica inmediata si su dolor y, con la autorización de su profesional de salud, hacer de cabeza es repentino y severo o sigue a una lesión al menos 150 minutos de ejercicio de intensidad en la cabeza; viene acompañado de fiebre, rigidez moderada, como caminar a paso ligero, cada semana. de cuello, confusión, convulsiones, visión doble, — Elizabeth Smoots, MD debilidad, entumecimiento o dificultad para hablar; El mes de septiembre es el Mes de o si empeora a pesar del descanso y los analgésicos. información sobre el cáncer de próstata.

Nota: Debido al tiempo de producción, es posible que este número no refleje la situación actual de COVID-19 en algunas o todas las regiones de los EE. UU. Para obtener la información más actualizada, visite coronavirus.gov. 9.2021

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. © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax 205-437-3084 • e-mail [email protected] • sitio web www.personalbest.com 9.2021

Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. For the most up-to-date information visit coronavirus.gov. Snoring: No Joke QuikQuiz™: Sleep Aids

Snoring is much more than an annoyance. Night hours associated with shiftwork can make falling and If you snore, this article can help you take staying asleep a challenge. You may turn to sleep aids for help. steps to protect your health and safety. Test your knowledge about these powerful medications: What causes snoring? Snoring can result 1. If a sleep aid is available over the counter (OTC) without a from several factors, including nasal obstruction from a stuffy nose prescription, it’s safe to take. or abnormal nasal tissue, poor muscle tone in the throat and tongue, excess weight and a large soft palate or uvula (the dangling tissue at  True  False the back of the throat). 2. The active ingredient in OTC sleep aids is the same one in What problems does snoring cause? allergy medications.    Fatigue: Snoring can cause you to sleep restlessly and wake up True False often, so you never reach the deeper stages of sleep and you don’t 3. Natural sleep remedies are better for you than prescription feel rested. sleep aids.  Breathing problems: Loud snoring accompanied by periods  True  False when breathing stops for up to ten seconds can be a sign of sleep apnea. Other signs of sleep apnea include waking up with a dry 4. You should not use sleep aids for more than two weeks. mouth and sore throat, excessive sleepiness, chronic headaches and irritability.  True  False  Heart and circulatory issues: Chronic snoring can lower oxygen levels in the blood and put a strain on the heart, raising the risk of Answers: high blood pressure, heart attack and stroke. It can also constrict blood vessels in the lungs. 1. False — OTC sleeping pills can cause dependency and side What can you do? Tell your health care provider if you chronically effects, plus some are combined snore, especially if you struggle with tiredness and other symptoms. with pain relievers and other Treatment includes lifestyle changes, such as quitting smoking and medications that could be losing weight. Sleep apnea can be treated with a machine worn harmful to some people. during sleep that adjusts the pressure in the airway. 2. True — Most OTC sleep aids If you snore, take it seriously. contain diphenhydramine, an antihistamine used to treat allergies. While diphenhydramine does make people drowsy, it also isn’t good to take it for more than two weeks. It can cause Can smartphones make you daytime drowsiness, dizziness, confusion and dry mouth, and it less smart? University of Texas may contribute to poorer-quality sleep. at Austin researchers asked nearly 800 participants to take a test on a computer 3. False — While natural sleep aids, such as melatonin and with their smartphone either on the desk valerian, may help people fall asleep, get your health care next to them facedown and turned to silent provider's okay before using them. The FDA doesn’t regulate or stowed away out of sight in another room. Those with the supplements, so natural sleep aids may vary in terms of dosing, phones in another room performed significantly better on tests, active ingredients, safety, effectiveness and quality. leading researchers to suggest that even the presence of a mobile 4. True — Medical professionals recommend not using any sleep device lowers concentration and cognitive ability. For better focus aid for more than two weeks. If your sleep problems persist, talk and clearer thinking, put your device away. to your health care provider about treating the underlying cause of your insomnia rather than trying a different sleeping pill. Flu Alert Flu season is starting. Here’s what you need to know about the flu: It’s not just a cold. The flu causes more severe respiratory symptoms and fatigue, a higher fever and more body aches. The recovery time is longer than for a Night Driving 101 cold. Even an uncomplicated case of the flu can lead to several days of Most crashes or near-misses happen from 4 to 6 a.m., lost work time and fatigue that lasts for two weeks. midnight to 2 a.m. and 2 to 4 p.m., according to the National Sleep Foundation. Take extra precautions while driving at It can be dangerous. The flu can lead to complications, such as night to stay safe: pneumonia, bronchitis and infections of the ears and sinuses. Some of these complications can be life-threatening. Get enough sleep. The best antidote to unsafe night driving is getting seven to nine hours of sleep every day. Consider It’s very contagious. The flu is supplementing daytime sleep with a nap before you leave for the spread through person-to-person contact night shift. and coming in contact with droplets from sneezing or coughing, and then Carpool with other shiftworkers. You can take turns touching your nose, mouth or eyes. driving, so the most alert person is behind the wheel. Also, having People are contagious 24 to 72 hours someone to talk to during the commute can help you stay alert. after contracting the flu and can remain contagious for up to five days after Know your limits. If you are too drowsy to be safe, pull over symptoms appear. Wash your hands someplace safe, such as a fast-food restaurant, 24-hour grocery store frequently during flu season. or rest area. Take a break and do some exercises, drink water or rest until you feel alert enough to drive. If you can, call for a ride. It’s preventable. The best way to avoid the flu is to get a flu shot. The shot takes two weeks to take effect, so get it as soon as Driving at night can be safe if you take precautions and take you can. Talk to your health care provider’s office today about good care of yourself. Remember, no destination is worth risking an getting the flu shot. And get vaccinated for COVID-19 if you accident. haven't already.

Best Times to Exercise While there has been some evidence showing that morning workouts are best, this advice is mostly geared toward people who work nine to five. If you are working a day shift, exercising first thing will energize you for the day ahead and allow you to get physical activity in before the day gets busy. However, if you work nights or rotating shifts, the advice may be a bit different. The one rule is: Exercise when it feels best for you and when it fits your schedule. That might be right after you wake up, so you get energized for your shift. It might be on a break during work, at the end of your shift or an hour or two before you settle down to sleep. There’s no wrong time to exercise, although experts do recommend that you stop being physically active at least an hour before bed, so you sleep better. Also, don’t eat a heavy meal right before or after exercising to avoid stomach upset. If you’re hungry before you work out, have a light snack instead. Aim for at least 150 minutes weekly of moderate-intensity physical activity to help control your weight, improve your sleep and boost your overall health.

The Smart Moves Toolkit, including this issue’s printable download, Help Prevent Medical Errors, is at personalbest.com/extras/21V9tools. 9.2021

Shiftworker™ is published to provide readers with the information and the motivation needed to achieve and maintain a healthier lifestyle. The content here in is in no way intended to serve as a substitute for professional advice. Executive Editor: Susan Cottman. Sources available on request. © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax: 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com

9.2021 Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. For the most up-to-date information visit coronavirus.gov. Q: Tips for discussing finances? Find Hidden Fees A: Knowledge and communication Financial surprises can are necessary for a healthy relationship often be a good thing — with your significant other, especially an unexpected discount or in personal finance. Follow these sale, for example. Hidden practices to build a strong foundation: fees, on the other hand, are frustrating, unwanted costs 1. Communicate. Schedule weekly we would rather avoid. Fees meetings to review upcoming expenses (trips, dining out, etc.) One source of potentially to plan financially for costs. Each hidden fees are investment person will understand financial accounts. Watch out for: expectations for the household  Expense ratio — what it costs to manage the fund expressed, budget, avoiding surprises. as a percentage. This usually applies to mutual funds. So, if 2. Create a budget. Keep a spending diary for at least three weeks your account earned 9% but had a 2% expense ratio, you only to see where money is going. Build your budget from there. earned 7% on your shares. 3. Know your goals. Each person must know the other’s financial v Custodian fees — usually part of retirement accounts. They desires. Think about short-term, intermediate and long-term goals. cover costs associated with IRS regulations. Consider each person’s goals and try to consolidate them into a list w Annual fees — also charged by retirement accounts. of three to four for each category. Post the goals in a prominent x Commissions — payments brokers typically receive on their location for frequent reminders. services that are passed on to you. 4. Pay attention to emotional triggers. Are there words  Load fees — applied to buying and selling shares. You pay or behaviors that cause an emotional response? Spend time front-end load fee when you purchase shares, and a back-end fee processing the possibly whys. Consider if therapy would help is charged when you sell shares. Look for no-load mutual funds with processing any financial triggers. Understanding and to avoid load fees. processing why we spend can lead to healthier communication and relationships. z Advisory fees or management fees — presented as a percentage of total assets. They cover the wealth strategies given 5. Prepare for conversations. Money can be a challenging topic. by management. Think through and make a list of questions you would like to ask before you talk. Be thorough and specific. In 2021, the U.S. Securities and Exchange Commission renewed its commitment to clarify these costs for investors, 6. Trust but verify. If the relationship is new but headed for a stating their intention to “focus on firms that have practices or legal commitment, ask for copies of credit reports and financial business models that may create increased risks that investors will statements. If you are entering a committed relationship that pay inadequately disclosed fees, expenses or other charges.” could have legal and financial components, no information should be off-limits.

TOP DOLLAR TIP: IMPULSIVE SPENDING Are you an impulsive spender? Follow these tips to curb unnecessary spending: ✓ Make a list for all shopping, including online. It sounds simple, ✓ Include judgment-free money in your budget. but shopping without any thought beforehand can lead to Allow room for nonessentials so that you don’t feel mindless spending. deprived, which can trigger impulse purchases. ✓ Set a dollar limit for what you are able and willing to spend. ✓ Be mindful of your mood. Emotional spending usually exacerbates problems. Keep an Eye on Your Credit

TOP DOLLAR DICTIONARY: Monitoring your credit report allows you to know HELOC what potential creditors A home equity line of credit see when making financial (HELOC) is a type of home decisions about you. You loan that allows a borrower to can obtain one report for open up a line of credit using free annually from each of their home as collateral. With a the national credit bureaus HELOC, your bank or lender (Equifax, TransUnion, and Experian) at a secure, federally will give you a line of credit authorized site, annualcreditreport.com. for a certain amount, such as $150,000. And you can use as Your credit report has four sections: identifying information, much as you’d like, up to that $150,000, if and when you want. credit history, public records and inquiries. It’s a good choice for homeowners because it gives them the option to use the line of credit if they need it without having to Identifying information includes current and previous addresses, pay interest if they don’t. date of birth, telephone numbers, driver’s license number, your employer’s name. Look at it closely for accuracy. Most HELOCs are set up behind an existing first mortgage as a source of funds to pay down revolving debt or for home Credit history lists each account you own, including the name improvements and other household costs. A HELOC provides of the creditor and the account number. Many creditors may have flexibility at a relatively low interest rate. However, one multiple accounts, or if you move, they transfer your account to a disadvantage of HELOCs is that they have an adjustable interest new location and assign a new number. rate tied to the prime rate, so the rate can fluctuate as much as Other information in this section includes: the Federal Reserve allows it to (it varies by state). ❖ The type of credit (installment, such as a mortgage or car loan, or revolving, such as a credit card). Caution: Payment Apps ❖ Whether the account is in your name alone or with another person. Peer-to-peer payment apps that allow people to pay one another ❖ The otalt amount of the loan or credit limit. without cash or cards have grown ❖ The emainingr balance. wildly popular. These mobile apps allow people to send funds to ❖ The onthlym payment amount. others for free. The money transfers typically in one to three days, and ❖ The status of the account (open, inactive, closed, paid, etc.). some offer an instant transfer for a modest fee. Most apps use unique ❖ The payment history. identifiers, such as usernames, phone numbers or email addresses. Public records list financial data, such as bankruptcies, judgments Peer-to-peer apps are safe; however, there are features that users and tax liens. These items drastically hinder your credit. should know. If you send money to the wrong person, recourse Inquiries list everyone who asked to see your credit report. typically isn’t available. You are at the mercy of the recipient to get Inquiries are divided into two sections. Hard inquiries are ones your money back. Make sure you have the correct user account. you initiate. Soft inquiries are from companies that want to If you want to send money to your friend, and there are hundreds send promotional information to a prequalified group or current of people with the same name, send a friend request and wait for creditors who are monitoring your account. the person to accept to verify you have the intended user. If you are buying an item from someone and using an app to pay them, you have no recourse if they don’t send your purchase. In situations where you are buying from people or businesses you don’t know, use a payment platform that offers purchase protection and dispute resolution. Also, be sure to use a unique password and, if available, turn on the facial recognition feature as an extra layer of protection. Another protective measure is to enable the find my phone feature, allowing you to erase information held on your phone if lost or stolen.

The Smart Moves Toolkit, including this issue’s printable download, Help Prevent Medical Errors, is at personalbest.com/extras/21V9tools.

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. Writer and Adviser: Jamie Lynn Byram, PhD, AFC. Sources available on request. © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax: 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com. 9.2021 Reclaim Your Time You don’t have to move to a cabin in the woods, quit your job or give away everything you own to lead a life with more enjoyment and freedom. Instead, take small steps toward reclaiming your most important asset: time. Schedule your own enjoyment. It’s easy to fill up your calendar Hobbies Help You with must-do items, and it can be Too busy? Stressed? Overwhelmed? Get a hobby! Adding satisfying to feel busy. But don’t let another activity to your already-hectic life might sound crazy, that busy feeling rob you of time but carving out time for an enjoyable pursuit can help you: for other pursuits – time to exercise, reflect, enjoy friends and family, relax Ü MANAGE stress. Hobbies are a source of enjoyment and and have fun. Block off unscheduled fun that help balance life and counteract negative stress. time on your calendar that is for you They also can be challenging, providing the good stress that alone, and protect it. drives you to achieve and accomplish more. Get rid of time-wasters. Limit social media usage, news feed Ü JOIN in a community. Hobbies provide ways to meet people browsing, mobile gaming, streaming videos and other time- who share your interests and engage in a fun activity that eaters. Surprise – you could reclaim an hour or more a day that brings people together. you didn’t realize you had. Ü STRUCTURE your free time. Hobbies give you purpose Change your routine. Get up an hour earlier. Cook lunches and and help you use your free time to do something fun, dinners ahead on the weekend. Split chores, shopping and errands enriching and mentally or physically active. with a friend or family member. Downsize wherever you can to Ü STIMULATE your mind. A hobby can help you learn and regain precious minutes of free time. develop confidence, skills and knowledge. Above all, change your mindset. Think of your time as a valuable possession, like money, and learn to protect it. Spend and There’s no right or wrong hobby. Any structured activity that give it intentionally, and pay yourself first, so you never feel like you like could become a hobby. Simply take the time to make it your time is in someone else’s control. a regular part of your life. Making the MOST of Your EAP If your employer offers an Employee Assistance Program If your employer offers an EAP, (EAP), it is a benefit you can use, just like your health or your supervisor or human resources dental insurance. An EAP helps employees and their families in department can tell you how to access dealing with life issues, including: services. A few things to keep in mind: •Transitions such as divorce, a new baby, grief, loss or caregiving. •EAPs are staffed by professional counselors. • Conditions such as stress, burnout, substance abuse, depression, • EAP services may help increase productivity, reduce sick anxiety, PTSD or eating disorders. leave and lower the incidence of workplace accidents. •Coping with difficult situations and people. • EAP services are confidential. A supervisor may recommend Research shows that although companies have been offering you seek services, but he or she is not allowed to discuss your EAPs for decades, many people do not use them. EAP services EAP use with coworkers. offer low-cost counseling and advice, usually for issues that can When you face a life or work issue, even just a couple of EAP affect performance and productivity on and off the job. sessions can help you cope better. HelpMultitasking for Myth Sleep, stress and overeating: Michigan State University researchers Depression found that a stressful workday causes people to overeat junk food in the evening. The researchers also found that good sleep the night before made people less likely to react to stress by overeating that night. Going to bed In the workplace, depression ranks very high among health early and making sleep a priority problems. Many workers fail to get help for their depression, might be your best defenses against and suffer unnecessarily. stress-related eating. It’s difficult to meet your goals and do your job well when you feel depressed. Don’t fall short of your potential or give up on your dreams. Recognize the symptoms of depression: persistent sad and hopeless feelings, extreme fatigue, lack of interest in professional and personal activities, appetite and Lessons in sleep changes, or moodiness that lasts for several weeks. If your symptoms continue, talk with your health care provider Appreciation about treatment. Depression does not go away on its own. Studies show that people who appreciate life have stronger Most people with depression can feel better with medication, relationships, better physical and mental health, more empathy, by working with a therapist, or both. It can take time and and even sleep better. Consciously replacing negative thoughts patience to find the right medication and dosage and the right and self-pity with appreciation is one of the most powerful therapist. Talk with your provider if you feel like the treatment steps you can take toward satisfaction in your life and work. isn’t working, so you can make adjustments. Try this: Exercise has also been shown to help people with depression Start the day with gratitude. Take a few moments before the feel better. Walk, run, swim, cycle, dance, play a sport or day gets started to remember what you have to be thankful for perform some other moderate-intensity activity for at least in life. Consider listing them in an appreciation journal, so you 150 minutes weekly. Mindfulness practices, such as yoga, tai chi can see how good life truly is. or sitting in quiet reflection, can also aid depression treatment. Jog your memory. The key to managing depression is to get help; don’t go it Keep items that alone. Find the right combination of treatment and lifestyle remind you of the change that works for you. joy in your life. Display a family photo on your desk, When you feel stressed and crave comfort save a note of thanks from a supervisor foods, reach for foods that are nutritious or coworker, or pin and provide steady energy. As the changes up a memento of begin to take effect, you’ll regain the calm you’ve been craving. a favorite trip or 1) Protein for breakfast and lunch helps maintain blood sugar event. and energy levels. 2) Complex carbohydrates (whole grains Go small. It’s easy and lots of fruits and vegetables) increase serotonin in your to feel appreciative brain, which has a calming effect.3) Drink plenty of water. when momentous Even mild dehydration can affect your mood.4) Avoid alcohol. events happen, such As the calming effect subsides, alcohol can make you edgy. as a promotion, a new baby or a fun vacation. Daily gratitude, 5) Limit caffeine if you’re sensitive to it. though, comes from little things – lying down in a comfortable bed after a long day, eating a delicious meal with family or friends, seeing a beautiful sunset or hearing a favorite song, for example. Slow down to notice the positive moments that occur on even a bad day, and stop to appreciate them.

Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. The Smart Moves Toolkit, including this issue’s printable download, For the most up-to-date information visit coronavirus.gov. Help Prevent Medical Errors, is at personalbest.com/extras/21V9tools. 9.2021 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. © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax 205-437-3084. • e-mail: [email protected] • website: www.personalbest.com 9.2021 fety

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c o n September is National Preparedness Month. bserva Fall Prevention Awareness Week

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sa e Building a Safe Room — c o n Clear obstacles in pathways bserva Is It for You? at home and at work.

Preparation is always great, but in some parts of the country, it is a necessity for survival — especially if you live in an extreme weather area. You must always fety

sa September is National Food Safety e evacuate when instructed, but when there isn’t time, o c b a n Education Month. where do you go? For some, a basement isn’t an option. serv That’s where safe rooms come in, and FEMA has tips for building one: Research what type of shelter best suits your needs: basement, in-ground or Organic Food Safety above ground. The organic method of growing food appeals to many Ensure the shelter meets FEMA’s criteria to provide near-absolute protection people, but you need to take the same precautions when in extreme weather events. That means it should withstand an EF-5 tornado buying organic foods and preparing organic produce as you with winds exceeding 200 mph. do with conventionally grown foods. Hire a professional to build a shelter or purchase a pre-manufactured building Make sure that the organic products you that meets the National Storm Shelter Association standards. Tip: if you decide purchase have the USDA Organic seal. Note: to do it yourself, make sure that everything measures up to FEMA standards. Natural doesn’t mean organic. It’s not a term Learn more at fema.gov for information regarding storm shelters, standards regulated by the federal government. and resources. Discard outer leaves of leafy vegetables before eating to reduce contaminants. Wash all produce with warm water before you eat it. Look Both Ways While it’s true that organic crops aren’t grown with synthetic pesticides, they are cultivated with natural pesticides. They (and Up From Your Phone) also use natural fertilizers, which could contain dangerous bacteria. Scrub hard or peel items, such as squash or potatoes. Did you know? Pedestrians accounted for 17% of all traffic fatalities in 2019, Tip: Always wash produce before peeling. according to the National Safety Council, up 51% since 2009. Distraction When you shop for organic food, could be a major factor in this rise, so put away the phone and headphones buy in season to get the until you get to your destination. Other tips to stay safe while walking: freshest produce available. 3 Walk on the sidewalk or walk facing traffic if there is no sidewalk. 3 Obey all traffic signs and signals. Note: Organic 3 Cross at crosswalks. If there aren’t crosswalks, make sure your and drivers’ vegetables and fruits views aren’t blocked, and never cross by the crest of a hill. are more expensive than 3 Look left, right and left again before crossing. Make eye contact with conventional foods, so oncoming cars — drivers can be distracted, too. keep your budget in mind. 3 Walk during the day; if you must walk at night, wear reflective clothing Also, the term organic and carry a flashlight. refers to a growing 3 Watch for cars entering or backing out of method. It doesn’t indicate driveways and parking spaces. nutritional quality. Eat any 3 Supervise children, especially those younger vegetables and fruits that than age ten, while walking near or crossing you can access and afford, a street. whether conventional or Bottom line: Look both ways and put organic. away your phone while walking.

Note: Due to production lead time, this issue may not reflect the current COVID-19 situation in some or all regions of the U.S. For the most up-to-date information visitcoronavirus.gov . fety

sa National Farm Safety and Health Week is e

c ob n September 19 to 25. serva SAFETY CORNER Tractor Hazards Job Scam Alerts Most farmworker So, you’re looking for a job? And maybe you found injuries and deaths what you think is the perfect fit — at least on paper. are cause by tractor However, according to the FTC, there are many job incidents, including scams out there. Here’s how to spot one: overturns, runovers, Do your research. Read online reviews. Search for the name of the power take-off systems company and the words review or complaint. Check out a company with or contact with tractor your local consumer protection agency or your state attorney general. attachments, according to OSHA. When using Don’t pay anything to get a job. Scammers may tell you that a tractor, whether on the farm or even in your own backyard, payment is for training, equipment or a certification, but legitimate be aware of these hazards and how to prevent injury. employers won’t charge you to be hired. Never give out personal information before you are hired. OVERTURNS Job scammers will ask for your personal information as soon as you Overturns are responsible for 50% of tractor fatalities. reach out about the job. This includes credit card, bank account and Here’s how to help prevent them: social security numbers. 3 Avoid sudden sharp, high- fety sa

speed turns and braking e

c TIP: OSHA has o n too quickly or unevenly. bserva September is Sports Eye Safety Month. a wallet card (in 3 Use a rollover protector English and Spanish) structure (ROPS) and with information for Playing Sports? seatbelt when operating a tractor. agricultural workers on 5 WAYS to Protect Your Eyes how to stay safe from 3 Slow down. Reduce speed COVID-19 and report More than 25,000 people a year seek treatment for eye injuries related to while driving on rough workplace hazards. sports, according to Prevent Blindness. Most of these injuries can be prevented roads and making turns. by following these five guidelines: 3 Don’t drive a tractor u Wear appropriate polycarbonate safety straight up a slope or steep hill. goggles for racket sports, soccer and 3 Don’t drive too close to a ditch or edge of a bank. basketball. Note: Protective eyewear 3 Use the drawbar when pulling or towing. Hitching for sports should be labeled ASTM elsewhere can cause overturns. F803 approved. v Use batting helmets with polycarbonate RUNOVERS face shields for youth baseball. 3 Check the surrounding area before driving the tractor. w Wear helmets with full-face protection Look out for small children. Learn more at when participating in football and lacrosse. preventblindness.org. 3 Never allow passengers on a tractor. x Wear helmets and face shields approved by 3 Wear a seatbelt at all times. the U.S. Amateur Hockey Association when playing hockey. y POWER TAKE-OFF (PTO) SYSTEMS Remember that regular glasses and contact lenses do not provide protection. fety sa or contact with tractor attachments e

c o n 3 Keep machine guards in place. National Child Passenger bserva 3 Replace missing guards and shields, fix damaged parts and do not operate the tractor until they are repaired. Safety Week September is 19 to 25. 3 Don’t wear loose clothing, tie back long hair and tie To make sure your child’s car seat is installed properly, shoelaces to avoid getting them caught in PTO rotating find an inspection station in your area by visiting parts. nhtsa.gov/equipment/car-seats-and-booster-seats or seatcheck.org. 3 Never step over a rotating PTO shaft. You can also call 1-866-SEAT-CHECK.

The Smart Moves Toolkit, including this issue’s printable download, Help Prevent Medical Errors, is at personalbest.com/extras/21V9tools. 9.2021

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. Executive Editor: Susan Cottman Safety Adviser: Mary P. Hollins, MS, JD, CSHM © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax 205-437-3084 • e-mail: [email protected] • website: www.personalbest.com 9.2021 ncia rva se b

o d a El mes de septiembre es el Mes nacional de la preparación. id de segur La Semana de concientización sobre la prevención de caídas se celebra

vancia del 22 al 28 de septiembre. er Construcción de una s b

o d a id habitación segura, Elimine los obstáculos en los pasillos de segur ¿es para usted? en casa y en el trabajo. vancia er s Septiembre es el Mes nacional de educación b

o d La preparación siempre es excelente, pero en algunas a d d ri en seguridad alimentaria. partes del país, es una necesidad para sobrevivir, e segu especialmente si uno vive en un área de clima extremo. Uno siempre debe evacuar cuando se le indique, pero cuando no hay tiempo, ¿adónde puede uno ir? Para algunos, un sótano no es una opción. Ahí es Seguridad de los donde entran las habitaciones seguras, y FEMA tiene consejos para construir una: Investigue qué tipo de refugio se adapta mejor a sus necesidades: sótano, en el suelo alimentaros orgánicos o obre el suelo. El método orgánico de cultivo de alimentos resulta atractivo Asegúrese de que el refugio cumpla con los criterios de FEMA para brindar para muchas personas, pero uno debe tomar las mismas protección casi absoluta en casos de eventos climáticos extremos. Eso significa que precauciones al comprar alimentos orgánicos y preparar productos debería resistir un tornado EF-5 con vientos superiores a las 200 mph. orgánicos que lo que uno hace con los alimentos cultivados convencionalmente. Contrate a un profesional para que construya un refugio o compre una estructura prefabricada que cumpla con las normas de la Asociación Nacional de Refugios para Asegúrese de que los productos orgánicos Tormentas (National Storm Shelter Association). Sugerencia: si decide hacerlo usted que compre tengan el sello orgánico del mismo, asegúrese de que todo esté a la altura de los estándares de FEMA. Departamento de Agricultura de los Estados Unidos (USDA por sus siglas en inglés). Nota: Natural no Vaya a fema.gov para obtener información sobre refugios para tormentas, normas significa orgánico. No es un término regulado por el y recursos. gobierno federal. Deseche las hojas exteriores de las verduras de hoja antes de comerlas para reducir los contaminantes. Lave todos los productos agrícolas con agua tibia Mira en ambas direcciones antes de comerlos. Si bien es cierto que los cultivos orgánicos no se cultivan con pesticidas sintéticos, se cultivan con pesticidas (y levante la vista de su teléfono) naturales. También se usan fertilizantes naturales, los que pueden contener bacterias peligrosas. Friegue o pele los artículos duros, ¿Sabía usted? Los peatones representaron el 17% de todas las muertes por accidentes como calabazas o papas. Sugerencia: Siempre lave los productos de tránsito en el año 2019, según el Consejo Nacional de Seguridad, un 51% más que agrícolas antes de pelarlos. en el año 2009. La distracción podría ser un factor importante en este aumento, así que guarde el teléfono y los auriculares hasta que llegue a su destino. Otros consejos para Cuando compre alimentos orgánicos, compre alimentos en mantenerse seguro mientras camina: temporada para obtener los productos más frescos disponibles. 3 Camine por la acera o camine de frente al tráfico si no hay acera. 3 Obedezca todas las señales de tránsito. Nota: Las verduras y 3 Cruce por los cruces peatonales. Si no hay cruces peatonales, asegúrese de que su frutas orgánicas son más vista y la de los conductores no estén bloqueadas y nunca cruce por la cima de una caras que los alimentos colina. 3 Mire a la izquierda, a la derecha y a la izquierda nuevamente antes de cruzar. Haga convencionales, así contacto visual con los automóviles que se aproximan; los conductores también que tenga en cuenta su pueden distraerse. presupuesto. Además, el 3 Camine durante el día; si debe caminar de noche, use ropa que refleje la luz y lleve término orgánico se refiere una linterna. a un método de cultivo. No 3 Esté atento a los automóviles que entran o salen en reversa de las entradas y espacios de indica calidad nutricional. estacionamiento. Coma todas las verduras 3 Supervise a los niños, especialmente a los menores y frutas a las que pueda de diez años, mientras caminan cerca de una calle tener acceso y pagar, ya o a cruzan. sean convencionales u En pocas palabras: Mire a ambos lados orgánicas. y guarde su teléfono mientras camina. Nota: Debido al tiempo de entrega de producción, es posible que este número no refleje la situación actual de la COVID-19 en algunas o todas las regiones de los Estados Unidos. Para obtener la información más actualizada, visite coronavirus.gov. ncia rva se La Semana nacional de salud y seguridad b

o d a d ri agrícola se celebra del 19 al 25 de septiembre. de segu LA ESQUINA DE LA SEGURIDAD Peligros de Alertas de estafas laborales ¿Así que está buscando trabajo? Y tal vez haya los tractores encontrado lo que le parece el trabajo perfecto, La mayoría de las al menos en el papel. Sin embargo, según la FTC, lesiones y muertes de existen muchas estafas laborales. A continuación, trabajadores agrícolas le indicamos cómo detectar una: están causadas Investigue. Lea reseñas en línea. Busque el nombre de la empresa y las por incidentes con palabras revisión o queja. Consulte con su agencia local de protección al tractores, las que consumidor o con el fiscal general de su estado para obtener información incluyen volcaduras, sobre una empresa. atropellos, sistemas de toma de fuerza o No pague nada para conseguir un trabajo. Los estafadores pueden contacto con accesorios decirle que el pago es por capacitación, equipo o una certificación, pero del tractor, según la los empleadores legítimos no le cobrarán por ser contratado. OSHA. Cuando use un tractor, ya sea en la granja o incluso en su Nunca dé información personal antes de ser contratado. Los propio patio trasero, tenga en cuenta estos peligros y sepa cómo prevenir las lesiones. estafadores laborales le pedirán su información personal tan pronto como se comunique sobre el trabajo. Esto incluye tarjetas de crédito, cuentas VOLCADURAS bancarias y números de seguro social. Las volcaduras son responsables del 50% de las muertes causadas por tractores. A continuación le indicamos cómo ayudar a ncia rva se b El mes de septiembre es el Mes de la seguridad ocular o prevenirlas: d a id La OSHA de segur 3 Evite los giros bruscos y SUGERENCIA: en los deportes. repentinos a alta velocidad y tiene una tarjeta para el frenado demasiado rápido la billetera (en inglés y ¿Hace deporte? o irregular. español) con información 3 Use una estructura para los trabajadores 5 MANERAS de protegerse los ojos protectora contra volcaduras agrícolas sobre cómo (ROPS por sus siglas mantenerse a salvo del Más de 25,000 personas al año reciben tratamiento por lesiones oculares en inglés) y cinturón de relacionadas con los deportes, según Prevent Blindness. La mayoría de estas lesiones COVID-19 y reportar los seguridad cuando opere se pueden prevenir poniendo en práctica estas cinco pautas: peligros en el lugar de un tractor. u 3 trabajo. Use gafas de seguridad de policarbonato Desacelere. Reduzca la adecuadas para deportes de raqueta, fútbol y velocidad mientras conduce baloncesto. Nota: Las gafas protectoras para por carreteras en mal estado y cuando vaya a dar la vuelta. deportes deben tener la etiqueta Aprobada 3 No suba directamente por una pendiente una colina empinada por la norma ASTM F803. cuando esté conduciendo un tractor. v Use cascos de bateo con protectores faciales 3 No conduzca demasiado cerca de una zanja o del borde de un de policarbonato para béisbol juvenil. banco o ribera. w 3 Use cascos con protección completa para la Utilice la barra de tiro cuando remolque. El remolcar de otro cara cuando participe en fútbol y lacrosse. lugar puede causar volcaduras. x Use cascos y protectores faciales aprobados Obtenga más información ATROPELLAMIENTOS por la Asociación de Aficionados del Hockey en preventblindness.org. de los EE. UU. cuando juegue al hockey. 3 Examine el área circundante antes de conducir el tractor. Tenga cuidado con los niños pequeños. y Recuerde que los anteojos y lentes de contacto normales no brindan protección.

3 ncia Nunca permita pasajeros en un tractor. rva se b

o d 3 a Use un cinturón de seguridad en todo momento. d La Semana nacional de la seguridad i de segur CONTACTO CON SISTEMAS de los niños como pasajeros se celebra DE TOMA DE FUERZA (TDF) del 19 al 25 de septiembre. o con accesorios del tractor Para asegurarse de que el asiento de seguridad 3 Mantenga las protecciones de la máquina en su lugar. de su niño esté instalado correctamente, busque una 3 Reemplace las guardas y protectores faltantes, repare las partes estación de inspección en su área visitando dañadas y no opere el tractor hasta que se hayan reparado. nhtsa.gov/equipment/car-seats-and-booster-seats 3 No use ropa holgada, recoja el cabello largo y átese los cordones o seatcheck.org. de los zapatos para evitar que se enganchen en las partes giratorias del sistema de toma de fuerza. También puede llamar al 1-866-SEAT-CHECK. 3 Nunca pise un eje de toma de fuerza giratorio. 9.2021 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. © 2021 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. 1 Ebix Way, Johns Creek, GA 30097 • 800-871-9525 • fax 205-437-3084.