do it well 01 - arkin youngentob associates, llc - … growing body of research ... some of the...

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IN THIS ISSUE• Can Pets Help Keep You Healthy?

Exploring the Human-Animal Bond

• Be Prepared to Stay Safe and Healthy in Winter

• Get Going: Burpees

• Conscientious Cuisine: Carrot Soup with Orange and Ginger

Can Pets Help Keep You Healthy? Exploring the Human-Animal Bond You take good care of your pet, but what’s your pet done for you lately? Scared intruders from 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.

People and animals have a long history of living together and bonding. Perhaps the oldest evidence of this special relationship was discovered a few years ago in Israel—a 12,000-year-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 Dr. Ann Berger, a physician and researcher at the NIH Clinical Center in Bethesda, Maryland.

Today, animal companions are more popular than ever. The pet population nationwide has been growing dramatically for nearly a half century, with two-thirds of U.S. households having at least one pet.

“When you see how long we’ve had pets in our lives, and how important they are to us today, I think it’s amazing that the study of human-animal interactions is still so new,” says Dr. Sandra Barker, Director of the Center for Human-Animal Interaction at Virginia Commonwealth University. “Researchers have only recently begun to explore this wonderful relationship and what its health benefits might be.”

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Do it WellEasy ways to achieve health and wellness

Pets can decrease your:• Blood pressure

• Cholesterol levels

• Triglyceride levels

• Feelings of loneliness

Pets can increase your:• Opportunities for exercise and

outdoor activities

• Opportunities for socializationSource: Centers for Disease Control. www.cdc.gov. Accessed Nov. 5, 2014.

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“Can Pets Help...” continued

“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.

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Be Prepared to Stay Safe and Healthy in WinterWinter storms and cold temperatures can be hazardous, but if you plan ahead, you can stay safe and healthy.

Take these steps for your homeMany 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

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Don’t forget to prepare your carGet your car ready for cold weather use before winter arrives:

• Service the radiator and maintain antifreeze level; check tire tread or, if necessary, replace tires with all-weather or snow tires

• Keep gas tank full to avoid ice in the tank and fuel lines

• Use a wintertime formula in your windshield washer

• Prepare a winter emergency kit to keep in your car in case you become stranded. Include:

• blankets

• food and water

• booster cables, flares, tire pump and a bag of sand or cat litter (for traction)

• compass and maps

• flashlight, battery-powered radio and extra batteries

• first-aid kit

• plastic bags (for sanitation)

Equip in advance for emergenciesWhen planning travel, be aware of current and forecast weather conditions.

Be prepared for weather-related emergencies, including power outages.

• Stock food that needs no cooking or refrigeration and water stored in clean containers

• Ensure your cell phone is fully charged

• When planning travel, be aware of current and forecast weather conditions

• Keep an up-to-date emergency kit, including:

• Battery-operated devices, such as a flashlight, a National Oceanic and Atmospheric Administration (NOAA) Weather Radio and lamps

• extra batteries

• first-aid kit and extra medicine

• baby items

• cat litter or sand for icy walkways

Take these precautions outdoorsWork slowly when doing outside chores.

Many people spend time outdoors in the winter working, traveling or enjoying winter sports. Outdoor activities can expose you to several safety hazards, but you can take these steps to prepare for them:

• Wear appropriate outdoor clothing: layers of light, warm clothing; mittens; hats; scarves; and waterproof boots

• Sprinkle cat litter or sand on icy patches

• Learn safety precautions to follow when outdoors:

• Be aware of the wind chill factor

• Work slowly when doing outside chores

• Take a buddy and an emergency kit when you are participating in outdoor recreation

• Carry a cell phone

• Protect your family from carbon monoxide:

• Keep grills, camp stoves and generators out of the house, basement and garage

• Locate generators at least 20 feet from the house

• Leave your home immediately if the CO detector sounds, and call 911

Do this when you plan to travelWhen planning travel, be aware of current and forecast weather conditions.

• Avoid traveling when the weather service has issued advisories

• If you must travel, inform a friend or relative of your proposed route and expected time of arrival

• Follow these safety rules if you become stranded in your car:

• Stay with your car unless safety is no more than 100 yards away, but continue to move your arms and legs

• Stay visible by putting bright cloth on the antenna, turning on the inside overhead light (when engine is running) and raising the hood when snow stops falling

• Run the engine and heater only 10 minutes every hour

• Keep a downwind window open

• Make sure the tailpipe is not blocked

Above all, be prepared to check on family and neighbors who are especially at risk from cold weather hazards: young children, older adults and the chronically ill. If you have pets, bring them inside. If you cannot bring them inside, provide adequate, warm shelter and unfrozen water to drink.

No one can stop the onset of winter. However, if you follow these suggestions, you will be ready for it when it comes.

Source: Centers for Disease Control. www.cdc.gov. Accessed Nov. 5, 2014.

Exercising in Cold Weather Exercise has benefits all year, even during winter. But before you brave the cold, take a few extra steps to stay safe. If you want to walk, ski, ice skate, shovel snow or do other outdoor activities when it’s cold outside:

• Check the weather forecast

• Watch out for snow and icy sidewalks

• Warm up your muscles first; try walking or light arm pumping before you go out

• Wear several layers of loose clothing as the layers will trap warm air between them

• Avoid tight clothing, which can keep your blood from flowing freely and lead to loss of body heat

• Wear a waterproof coat or jacket if it’s snowy or rainy as well as a hat, scarf and gloves

Source: National Institute on Aging. www.nia.nih.gov. Accessed Jul 18, 2014.

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Conscientious Cuisine: Carrot Soup with Orange and Ginger

133424 11/14 (CCG-17034-14) Copyright © 2014 NFP. All rights reserved.

How to do Burpees:

1. Squat

2. Kick feet back into a push-up position

3. Drop your chest to the floor and do a push-up

4. Return to squat

5. Jump into the air as high as you can

Benefits:

Burpees are a full body exercise that you can complete anywhere. Because you engage several muscles to complete a burpee, your strength to perform everyday activities increases. They also help boost your endurance and are a great addition to any workout. Check out burpee challenges online for the ultimate burpee workout and challenge your friends and family to do it with you.

Get Going: Burpees

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• 3 cups low-sodium chicken broth (vegetable stock or broth may

be substituted)• 4 large strips orange zest• 1 tsp. finely minced fresh ginger • 1/2 cup orange juice• 1 Tbsp. fresh lemon juice, optional• Salt and ground black pepper to taste• 1/4 cup chopped chives (dill may be substituted)

In large pot, heat oil over medium-high heat and add carrots and onions. Sauté about 7-8 minutes. Add garlic and sauté additional 2 minutes.

Add broth and orange zest strips. Cover and bring to a boil. Reduce heat, uncover and simmer until carrots are tender, about 10-12 minutes. Let mixture cool for several minutes. Discard orange zest strips.

Working in batches, in food processor or blender purée mixture until velvety smooth. Return soup to pot. Stir in ginger and orange and lemon juices. Season with salt and pepper to taste. Over low heat, let soup simmer for 5 minutes for flavors to mingle. Garnish with chives and serve.

Makes 4 servings.

Per serving: 150 calories, 5 g total fat (1 g saturated fat), 23 g carbohydrate, 6 g protein, 4 g dietary fiber, 140 mg sodium.

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.

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IN THIS ISSUE• How to Use Fruits and Vegetables to

Help Manage Your Weight

• How Much Dietary Fiber Do I Need Each Day?

• Why Are Immunization and Infectious Diseases Important?

• Conscientious Cuisine: Mother’s Day, Italian-Style

• Get Going: Donkey Kicks

How to Use Fruits and Vegetables to Help Manage Your Weight Fruits and vegetables are part of a well-balanced and healthy eating plan. There are many 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 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 that are important for good health.

To lose weight, you must eat fewer calories than your body uses.

This doesn’t necessarily mean that you have to eat less food. You can create lower-calorie versions of some of your favorite dishes by substituting low-calorie fruits and vegetables in 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 vegetables are naturally low in fat and calories, yet are filling.

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.

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About 100 Calories or Less• A medium-size apple (72 calories)

• A medium-size banana (105 calories)

• 1 cup steamed green beans (44 calories)

• 1 cup blueberries (83 calories)

• 1 cup grapes (100 calories)

• 1 cup carrots (45 calories), broccoli (30 calories), or bell peppers (30 calories)

• 2 tbsp. hummus (46 calories)Source: Centers for Disease Control. www.cdc.gov. Accessed Feb. 13, 2015.

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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 SnacksMost 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.

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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 bananas may come to your mind first, you can add even more variety by also trying sliced peaches or berries. You can often find these fruits year-round in the frozen foods section of your grocery store.

Note on serving sizes: One serving of fruit is one whole, medium-sized fruit or ½ cup of fruit; one serving of vegetables is 1 cup of raw vegetables or ½ cup cooked vegetables; one serving of whole grain food is ½ cup cooked whole wheat pasta or cereal (such as old-fashioned oatmeal), or one slice of whole wheat bread; one serving of legumes is ½ cup cooked lentils or beans.

Sources: Centers for Disease Control. www.cdc.gov. and American Heart Association 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

• Antibiotics

• Screening and testing guidelines

• Scientific improvements in the diagnosis of infectious disease-related health concerns

ImmunizationVaccines 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.

• Prevents 14 million cases of disease.

• Reduces direct health care costs by $9.9 billion.

• 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.

How much fiber do I get from fruits and vegetables? All fruits have some fiber; however, some have more than others. Here are a few that have 3 to 4 grams of fiber:• Apple• Orange• Tangerine• Pear• 1 cup blueberries• 1 cup strawberries

Raspberries are high in fiber, as one cup has 8 grams.

Here are some vegetable choices that have 3 to 4 grams of fiber:• ½ cup peas• ½ cup cauliflower• 1 cup carrots• 1 medium sweet potato• ½ cup squash

Sources: Centers for Disease Control. www.cdc.gov. and American Heart Association www.heart.org. Accessed Feb. 17, 2015.

“How much dietary ...” continued

National Infant Immunization Week is April 18–25, 2015National 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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Conscientious Cuisine: Mother’s Day, Italian-Style


How to do Donkey Kicks:

1. Get on your hands and knees on a yoga mat, with your hands under your shoulders and your knees in line with your hips.

2. Turn your head to look over your right shoulder as you bring your right knee in to your chest. Kick your right leg backward and upward, extending it as high as you can. Bring the knee back to the chest before extending again.

3. Keep your back straight and in neutral alignment, pay special attention that you don’t arch your back. Use your muscles to create a slow, controlled movement—do not swing your legs.

4. Repeat 12-15 times then switch legs. Do 2-3 sets.

By Dana Marley, NFP

Get Going: Donkey Kicks

Baci di Dama or Hazelnut Meringue Kisses

• 1 cup hazelnuts

• 2 large egg whites, at room temperature

• tsp. salt

• cup sugar

• 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.

Reduce oven temperature to 275 degrees F. Line two baking sheets with baking parchment and set aside.

Chop cup of nuts very fine. Doing this by hand takes a few minutes but gives a nicer result than using a food processor. Place nuts in bowl. Coarsely chop remaining nuts and add to finely chopped ones. Set nuts aside.

In an immaculately clean mixing bowl, beat egg whites with electric mixer on medium-high until frothy. 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 marshmallow fluff. Fold in cinnamon and all nuts.

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.

Bake for 50-60 minutes, if possible, place both pans side-by-side in the center of the oven. When meringues are crisp almost all the way through, turn off the oven and let kisses sit with the oven door ajar, for up to four hours. Transfer kisses to wire racks to cool completely.

These kisses keep in an airtight container at room temperature for up to four days, though damp weather may soften them to be chewier.

Makes 15 servings. Per serving: two cookies

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.

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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.

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IN THIS ISSUE

• Have a Happy Food-Safe Picnic!

• Prevent Mosquito Bites

• Beat the Heat and the Sun

• Conscientious Cuisine: Potato Salad for your Picnic

• Get Going: Superman!

Have a Happy Food-Safe Picnic!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 heats up in summer temperatures, bacteria multiply rapidly.

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 transporting your food to the picnic site, and preparing and serving it safely once you’ve arrived.

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 tap water before packing them in the cooler—including those with skins and rinds that are not eaten. Rub firm-skinned fruits and vegetables under running tap water or scrub with a clean vegetable brush while rinsing with running tap water. Dry fruits and vegetables with a clean cloth towel or paper towel.

Quick Tips for Picnic Site PrepFood safety begins with proper hand cleaning—including outdoor settings. Before you begin setting out your picnic feast, make sure hands and surfaces are clean.

• Outdoor Hand Cleaning: If you don’t have access to running water, simply use a water jug, some soap and paper towels. Or, consider using moist disposable towelettes for cleaning your hands.

• Utensils and Serving Dishes: Take care to keep all utensils and platters clean when preparing food.

Serving Picnic Food: Keep it COLD / HOTKeeping food at proper temperatures—indoor and out—is critical in 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—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.

Instead, follow these simple rules for keeping cold foods cold and hot foods hot.

COLD FOOD

Cold perishable food should be kept in the cooler at 40° F or below until serving time.

• 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—discard it.

• 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 filled with ice. Drain off water as ice melts and replace ice frequently.

HOT FOOD

Hot food should be kept hot, at or above 140° F.

• Wrap it well and place it in an insulated container until serving.

• 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 longer, throw it away to be safe.

Source: U.S. Food and Drug Administration. www.fda.gov. Accessed May 6, 2015.

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Prevent Mosquito BitesStay 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 factsAlmost 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 riskAnyone 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 infectionNo 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.

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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 knowNo 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 outdoors. Use an Environmental Protection Agency (EPA)-registered insect repellent. Permethrin sprayed on clothing provides protection through several washes. Don’t spray repellent on skin under clothing and don’t use permethrin on skin.

• Cover up! Wear long sleeve shirts and long pants and socks while outdoors to prevent mosquito bites.

• Avoid mosquitoes. The mosquitoes that spread West Nile virus bite between dusk and dawn. Limit the amount of time you spend outdoors during these hours. If you are outside, be sure to wear repellent and protective clothing.

• Support your local community mosquito control programs. Mosquito control activities are most often handled at the local level, such as through county or city government. The type of mosquito control methods used by a program depends on the time of year, the type of mosquitoes to be controlled, and the habitats where the mosquitoes live. Methods can include eliminating mosquito larval habitats, applying insecticides to kill mosquito larvae or spraying insecticides from trucks or aircraft to kill adult mosquitoes. Your local mosquito control program can provide information about the type of products being used in your area. Check with your local health department for more information.

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 SunTips for Preventing Heat-Related Illness

Heat-related illness occurs when the body’s temperature control system is overloaded. Those at greatest risk for heat-related illness include infants and children up to four years of age. Even young and healthy people can get sick from the heat if they participate in strenuous physical activities during hot weather. For heat-related illness, the best defense is prevention:

• Drink more fluids (nonalcoholic), regardless of your activity level. Don’t 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 much you should drink while the weather is hot.

• Don’t drink liquids that contain alcohol or large amounts of sugar—these actually cause you to lose more body fluid. Also, avoid very cold drinks, because they can cause stomach cramps.

• Stay indoors and, if at all possible, stay in an air-conditioned place. If your home does not have air conditioning, go to the shopping mall or public library—even a few hours spent in air conditioning can help your 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.

• Wear lightweight, light-colored, loose-fitting clothing.

• NEVER leave anyone in a closed, parked vehicle.

• Although any one at any time can suffer from heat-related illness, some people are at greater risk than others. Check regularly on:

• Infants and young children

• People aged 65 or older

• People who have a mental illness

• Those who are physically ill, especially with heart disease or high blood pressure

• 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 course, need much more frequent watching.

If you must be out in the heat:

• Limit your outdoor activity to morning and evening hours.

• Cut down on exercise. If you must exercise, drink two to four glasses of cool, nonalcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. Warning: If you are on a low-salt diet, talk with your doctor before drinking a sports beverage. Remember the warning in the first “tip” (above), too.

• Try to rest often in shady areas.

• Protect yourself from the sun by wearing a wide-brimmed hat (also keeps you cooler) and sunglasses and by putting on sunscreen of SPF 15 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels).

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

“Prevent Mosquito Bites ...” continued

Do it Well 4

Conscientious Cuisine: Potato Salad for your Picnic


What it works: lower back

1. Start lying face down on the floor or exercise mat. Extend your arms fully in front of you and your legs straight on the floor. This is the starting position.

2. Simultaneously raise your arms, legs and chest off of the floor and hold this contraction for two seconds. Tip: Squeeze your lower back to get the best results from this exercise. Remember to exhale during this movement. Note: When holding the contracted position, you should look like superman when he is flying.

3. Slowly lower your arms, legs and chest back down to the starting position while inhaling.

4. Repeat.

Variations: You can also perform this exercise using one arm and leg at a time. Simply elevating your opposite leg and arm.

By Dana Marley, NFP

Get Going: Superman!

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)

• 1 Tbsp. fresh thyme, chopped (1 tsp. dried may be substituted)

• 1 Tbsp. apple cider vinegar (red wine vinegar may be substituted)

• 1 tsp. dried dill

• ½ tsp. paprika

• Salt and freshly ground pepper to taste

Dressing

• ¼ cup virgin olive oil

• 2 Tbsp. apple cider vinegar (red wine vinegar may be substituted)

• ½ Tbsp. Dijon mustard

• Paprika (garnish with a sprinkle before serving)

In large pot cover unpeeled potatoes with water. Cover pot and bring to boil over high heat. Reduce heat to medium-low, keep covered, and simmer until tender, about 10-12 minutes.

Remove from heat and drain water. Refill pot with cold water to allow potatoes to cool. Once cool, cut potatoes into cubes.

Place cubed potatoes in large bowl and toss gently with pickle, scallions, celery, herbs, vinegar, dill, paprika, salt and pepper.

In small mixing bowl whisk dressing ingredients together. Pour over potato mixture and gently toss again to coat well. Refrigerate until ready to serve.

Sprinkle paprika over top to garnish and serve.

Makes 8 servings.

Per serving: 127 calories, 7 g total fat (<1 g sat fat), 15 g carbohydrates, 2 g protein, 2 g fiber, 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.

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IN THIS ISSUE

• Halloween and Harvest Day Health and Safety Tips

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

• December is Safe Toys and Gifts Month

• Conscientious Cuisine: Sweet Potato Bean Soup

• Get Going: Leg Lifts

Halloween and Harvest Day Health and Safety TipsFall celebrations like Halloween and Harvest Day are fun times for children because they get to dress up in costumes, enjoy parties and eat yummy treats. These celebrations also provide a chance to give out healthy snacks, get physical activity and focus on safety.

Check out these tips to help make the festivities fun and safe for trick-or-treaters and party guests:

Expecting trick-or-treaters or party guests?Follow these tips to help make the festivities fun and safe for everyone:

• Provide healthier treats for trick-or-treaters such as low-calorie treats and drinks. For party 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.

>>>

continued on Page 2


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Do it Well 2

“Halloween and Harvest Day ...” continued

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 1Check 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.

There are also alarms for people with hearing loss. These alarms may have strobe lights that flash and/or vibrate to alert those who are unable to hear standard smoke alarms when they sound.

What powers a smoke alarm?Smoke alarms are powered by battery or by your home’s electrical 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-life”) battery. Alarms that get power from your home’s electrical system, or “hardwired,” usually have a back-up battery that will need to be replaced once a year.

Are smoke alarms expensive?Smoke alarms are not expensive and are worth the lives they can help save.

Alarm type and cost

• Ionization and photoelectric: $6 and up

• Dual sensor: $24 and up

• Smoke alarms with a microprocessor (faster to alert, fewer false alarms): $30 and up

• Radio frequency/wireless (communicate from one to the next without wires): $40 and up

continued on Page 3

Do it Well 3

>>>

Your city, county or state may require a specific type of alarm. Please check with your local fire marshal for information on what type of alarm you need.

Some fire departments offer reduced-price, or even free, smoke alarms. Contact your local fire department’s non-emergency phone number for more information.

Where do I put smoke alarms in my home?• Put smoke alarms on every floor of your home. Also, in every bedroom

and in the hallway outside of each sleeping area.

• Choose smoke alarms that communicate with each other, so that if one alarm sounds they all will.

• Place smoke alarms on the ceiling or high on the wall. Check the manufacturer’s instructions for the best place for your alarm.

• Only qualified electricians should install hardwired smoke alarms.

Some fire departments will install battery-operated smoke alarms in your home at no cost. Contact your local fire department’s non-emergency phone number for more information.

How do I take care of my smoke alarm?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 installed and regularly tested. Take care of your smoke alarms according to the manufacturer’s instructions. In the next column are some general maintenance tips:

Smoke alarm powered by a nine-volt battery

• Test the alarm monthly.

• Replace the batteries at least once every year.

• Replace the entire smoke alarm every 10 years.

Smoke alarm powered by a 10-year lithium (or “long-life”) battery


• Since you cannot (and should not) replace the lithium battery, replace the entire smoke alarm according to the manufacturer’s instructions.

Smoke alarm that is hardwired into your home’s electrical system


• Replace the backup battery at least once every year.

• Replace the entire smoke alarm every 10 years.

What do I do if my smoke alarm sounds while I’m cooking?

Never take the battery out of your smoke alarm while cooking! If a smoke alarm sounds while you’re cooking or taking a shower with lots of steam, do not remove the battery. You should:

• Open a window or door and press the “hush” button.

• Wave a towel at the alarm to clear the air.

• Move the entire alarm several feet away from the kitchen or bathroom.

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 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. Fortunately, parents and guardians can protect their kids by implementing safe toy practices:

Shopping for GiftsFinding gifts for your child can be an exciting and rewarding experience. From dolls to action figures to building blocks, there are so many items that could be on your child’s wish list. When shopping for presents, keep these toy safety tips in mind:

• Check for safety labels that say the toy is non-toxic as well as age recommendations for the item.

• Find games that meet your child’s abilities, age and interest.

• Search for products with the American Society for Testing and Materials (ASTM). The ASTM tag means that it has met the national

safety standards.

Toy Safety at HomeAfter finding the perfect gift, it’s important to continue toy safety at home. Children are curious and some are prone to swallow or grab whatever they can get their hands on. Stay attentive by incorporating safe practices in their playtime:

• Check the Consumer Product Safety Commission (CPSC) website, www.cpcs.gov, for recalls. Many toys can prove to be harmful even after you’ve inspected them yourself. If your child owns one of the items recalled make sure to remove it.

• Tell your child to clean up after playtime. Safely organizing toys can prevent accidents such as tripping or falling.

• Avoid toys with tiny parts for children younger than three years old. These small items pose a choking hazard.

• Examine toys for safety hazards, pointed edges and broken pieces.

• Purchase a small parts tester to make sure toys don’t pose a choking hazard.

“Daylight Savings ...” continued

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

Conscientious Cuisine: Sweet Potato Bean Soup


Throughout the exercise, remember to keep your abdominal muscles engaged and your lower back pressed into the floor. Also, keep your head and shoulders resting on the floor. This can help you to remain pain free.

1. Lie on your back with your legs together and extended in front of you. Extend your arms on the floor alongside your torso, palms facing down. Place your hands under your glutes. Elevating the glutes slightly helps your lower back remain on the floor.

2. Pull your stomach muscles in toward your spine to protect your lower back.

3. Lift your legs toward the ceiling, stopping when your feet are directly over your hips. If possible, the legs should be kept straight throughout the exercise. However, bending your knees slightly can help to loosen your hamstrings and alleviate any strain on your lower back.

4. Hold the contraction for one count, then lower your legs back to the starting position, using a slow, controlled movement. Press your lower back toward the floor as you perform the movement. Once your feet touch the floor, raise them back to the starting position and repeat.

Complete 10 to 15 leg lifts.

www.womenshealthmag.com and www.fitnessmagazine.com. Accessed July 24, 2015.

Get Going: Leg Lifts

Country Potato Salad

• 2 cartons (32 oz.) low-sodium chicken broth

• 1 lb. sweet potatoes, peeled, cut into 1/2-inch pieces

• 1 medium onion, chopped

• 3 stalks celery, sliced 1/4-inch thick

• 1 can (6 oz.) tomato paste

• 1/2 tsp. paprika

• 1/4 tsp. ground cumin

• Salt and freshly ground black pepper

• 2 cans (15.5 oz.) cannellini (white kidney beans), drained and rinsed

In large pot over high heat, pour in broth and add sweet potatoes, onion, celery, tomato paste, paprika and cumin and bring to a boil. Add salt and pepper to taste. Reduce heat and simmer until vegetables are tender, about 20-25 minutes.

Stir in beans and chickpeas. Cover and simmer until beans are heated through, about 3-4 minutes.

Gently stir soup until well mixed and ladle into soup bowls. Garnish with basil or parsley and serve.

For creamy soup, purée a portion of the soup, return to the pot and combine well before serving.

Makes 8 servings.

Per serving: 250 calories, 3.5 g total fat (<1 g sat fat), 42 g carbohydrates, 15 g protein, 10 g dietary fiber, 480 mg sodium.

Source: American Institute for Cancer Research. www.aicr.org. Accessed July 24, 2015.

• 1 can (15.5 oz.) chickpeas, drained and rinsed

• 1/3 cup fresh basil or parsley, coarsely chopped

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.

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