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Did you pick up drive-thru for lunch again today? Did your child have pizza and French fries in the school cafeteria? According to HealthPartners dietitians, bringing a lunch to work or school is almost always a better nutritional alternative. A healthy brown-bag lunch can save you money as well as calories.
Be a weekend warrior
Plan and prepare in advance to make packing healthy lunches easier during the week. Schedule an hour over the weekend and use these tips to get most of the work done ahead of time:
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Shop smart. Choose ingredients that are better for you, such as whole grain breads for sandwiches, baked whole-grain chips with salsa, spinach and other dark leafy greens for salads, and hummus or spicy mustard instead of mayonnaise. |
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Prep the fridge. Wash, peel, slice or chop fruits and vegetables. Cook whole-grain pastas and brown rice to use cold in salads or as the start of an easy microwave meal. Hard-boil eggs to be used in sandwiches and salads. |
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Cook for now and later. Bake a double batch of muffins on Saturday morning and freeze the rest for lunchbox treats. Grill extra chicken breasts at that night's barbecue to chop for salads. Roast a turkey breast for Sunday dinner and slice the leftovers for sandwiches. |
Try these easy, healthy ideas to make your child's lunch
trade-proof:
| Fruity Kebabs: |
Spear chunks of pineapple, orange sections and/or grapes on toothpicks; include sugar-free, low-fat yogurt for dipping. |
| Happy Trails Mix: |
Combine equal parts popcorn and whole-grain unsweetened cereal; add a small handful of orange-flavored dried cranberries. |
Do-It-Yourself
Mini Stackers: |
Pack whole-grain crackers, 1-inch squares of sliced turkey breast and cucumber rounds to make sandwich stacks. |
| Taco Bites: |
Pack separate containers of mini-taco shells or baked tortilla chips, low-fat refried beans, shredded reduced-fat cheese and salsa. |
| Petite Pitas: |
Fill mini whole-wheat pitas with hummus, shredded lettuce and chopped tomato. Drizzle with Italian dressing; wrap tightly in plastic wrap. |
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Kick start healthy eating with HealthPartners
Healthy food choices can be hard to make if you don't know where to start. HealthPartners A Call to Change…Healthy Eating, Healthy LifeSM program will support you in establishing good eating habits for life. A registered dietitian will work with you to debunk food myths, set nutrition goals and plan how to achieve them.
For more information or to register, call the HealthPartners Phone Line at 952-883-7800 or 1-800-311-1052. The TTY line is
952-883-7498. |
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| Hold the mayo for tasty tuna salad
Serve this low-fat, high-fiber tuna salad from eatingwell.com over salad greens or in a whole-grain pita or wrap.
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 High tech focus:
Four ways to reduce computer eyestrain
Computers have revolutionized our lives at work and home. In fact, the American Optometric Association's (AOA) 2007 Eye-Q Survey,™ 82 percent of Americans reported that they frequently use computers or handheld devices, and 42 percent spend three hours or more in front of these screens every day.
Ophthalmologist J. Daniel Nelson, Associate Medical Director at HealthPartners Medical Group, says the more time spent focusing on a computer screen, the more likely you are to suffer symptoms of eyestrain. "Even those with good vision can suffer from dry eyes, light sensitivity and eye fatigue, as well as neck or back pain, after working at the computer for an extended time," reports Dr. Nelson. "Fortunately, there are simple ways for these people to avoid or minimize eyestrain."
Here's what Dr. Nelson recommends:
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Remember to blink. People using a computer don't blink as often, which can cause dry eyes. Make a conscious effort to blink frequently. |
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Position your screen correctly. The center of the monitor should be approximately 20º below eye level. Looking down helps keep the eyes moist. The screen should also be at a distance that is comfortable and in focus. If you are squinting, your screen may be too close or too far away. |
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Reduce glare on the screen. Turn it away from light sources, such as bright windows, and match the brightness of room lighting to the computer screen. |
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Practice the 20/20 rule. Every 20 minutes look away from the computer for 20 seconds to rest and refresh your eyes. |
A new prescription for computer work
According to Dr. Nelson, a new type of prescription eyeglasses designed specifically for computer work may be a good option, especially for those who wear bifocals. "To avoid computer eye strain and other vision problems, it's important to have a regular comprehensive eye exam to make sure your eyes are healthy and that you have the correct prescription for your glasses or contacts," Dr. Nelson continues. "Be sure to tell your doctor about the amount of time spent at the computer and any problems you experience."
As a HealthPartners member, you can save money on eyewear at HealthPartners Eye Care Centers and other retailers, including LensCrafters®, Pearle Vision®, Sears Optical, Target Optical and JCPenney Optical, as well as independent vision care providers through EyeMed Vision CareSM. Log on to healthpartners.com and learn more about all the Healthy Discounts available to you. |
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Four sneaky sneeze starters
 It's prime time for ragweed, and allergy sufferers across the country are taking action by limiting outdoor activities, keeping windows closed and running air conditioners to minimize the misery that pollen allergies can cause. Even with all that effort, you may still be sneezing if you've overlooked these less obvious causes of your symptoms:
People with allergies need to vacuum frequently. However, some vacuum cleaners may make allergies worse. An ordinary vacuum bag doesn't trap tiny allergen particles. Instead, the allergens are dispersed into the air through the exhaust. A central vacuum system is better because the exhaust is outside your home. Or, choose a vacuum with a high-efficiency particulate air (HEPA) filter.
Not allergic to animal dander? Your pet may still be making you sneeze. Dogs and cats that go outdoors collect pollen on their fur and bring it indoors. Bathing pets frequently and brushing their fur before they come inside can help.
Most of the surfaces in your vehicle are carpeted or upholstered - the perfect hiding place for pollen and other allergens to hitch a ride. Vacuum regularly to reduce allergens and keep the window closed when riding in the car. Before you get in the car, run the air conditioner with the windows open for 10 minutes to blow allergens out of the air ducts.
Popular and often expensive ionizing air filters you see advertised can actually make your allergies worse. Ozone is a known irritant for those with allergies, which is why these people are advised to stay indoors when ozone levels are high. Many air cleaners freshen the air by producing ozone in your home at levels that may be higher than those set by the Environmental Protection Agency (EPA) as the safe outdoor limit. In addition, the EPA has found these filters are not very effective for filtering allergens.
If you're suffering with allergies but can't identify your triggers, visit your doctor to be sure an allergy is really the cause of your symptoms. Log on to healthpartners.com and use My Health Diary to track your allergies, as the information can be useful when speaking with your doctor. Also talk with your doctor about any over-the-counter allergy relief medications you use, as many have potential side effects and may interact with any prescription medications you take.
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The information in this newsletter cannot be used to diagnose individual cases. Each case is unique. Only a professional healthcare provider is qualified to diagnose illness and prescribe treatment. The HealthPartners family of health plans are underwritten and/or administered by HealthPartners, Inc., Group Health, Inc., HealthPartners Insurance Company or HealthPartners Administrators, Inc. Fully insured Wisconsin plans are underwritten by HealthPartners Insurance Company. Copyright © 2008 HealthPartners.
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