Each month visit our Wellness Video Library where Health Coach, Maria Hicks talks to you about fitness, nutrition and general wellness. This month the focus is on fitness.
Archive for March, 2012
Introducing Kapnick’s Wellness Videos
Friday, March 30th, 2012Health Coach Corner – Headache-Proof Your Diet
Tuesday, March 27th, 2012
I was recently reading about a couple tips to reduce headaches through cutting back (or out) certain foods that may aggravate your headache. I know headaches are a serious pain and I am thankful I don’t suffer too often. Getting plenty of quality sleep – you should strive to go to bed before 10pm! I know some of my friends who stay up past midnight every night, that may be cool because you’re not missing your favorite late night show or you’re really into a new book but it won’t do any favors for headache prevention. Also, drink a lot (I mean, a lot) of water. Most people are actually dehydrated. Make a point to drink 64oz or more a day. In addition to sleep and water, here are a few extra tips that you may or may not know about.
Watch out for these common headache culprits: Aged foods & drinks – aged cheese, dried fruit and cured meats contain tyramine, which may force blood vessels to constrict and then expand, potentially causing pain.
Aspartame – What? My diet coke? Yes, your diet coke could be the culprit to your headache. Ditch the fake sugar and opt for sparkling mineral water with lemon.
Additives – MSG, a flavor enhancer used in some packaged and takeout foods, may cause vascular changes that trigger pain.
Alcohol – Many wines and beers contain tyramine (same as the aged cheese) as well as sulfites and nitrates, preservatives that can contribute to headaches.
Here are some helpful links for natural headache remedies: http://www.foxnews.com/story/0,2933,530388,00.html http://www.everydayhealth.com/headache-migraine/herbal-remedies.aspx
New Perils in a Connected World – Which Cyber policy should you use?
Friday, March 23rd, 2012Confused about finding the correct Cyber policy? Join the crowd!
by Stew Nelson
As more and more insurance carriers issue a cyber liability policy, it is getting much more difficult to select the proper policy that is best for your business. I would venture to say that it is impossible for the average insurance agent to understand them all. I know as I spend four or five hours a week reading cyber policies to keep up to date with the latest and greatest offerings from Chubb, CNA, Chartis, Travelers, Hartford, Hiscox, Liberty Mutual, Hanover just to name a few.
To help you out, I am going to update a post that I made last year that examined a number of the features of Cyber policies that you should be aware are available. I have added a 4th Major policy type to consider; Network Security, and a section on Common Exclusions. Remember that First Party costs are cost that you incur and Third Party costs are cost that you are obligated to pay to a client or unrelated party.
Major Cyber policy types (Not all are automatically included in a single policy):
1. Data Breach (Failure to protect an individual’s privacy)
2. Virus and Malware (Malicious software code)
3. Publishing/Media Liability (Web content)
4. Network Security (Loss or damage to insured’s or third party’s network)
1. DATA BREACH COVERAGE
First Party Costs
o Notification/Credit monitoring
o Public relations
o Extortion
o Terrorism
o Network damage
o Loss of digital property
o Enhancements in security
o Contractual liability in absence of a contract
o Allocation of covered and non covered claims
o Innocent mistakes
o Rogue employees
o Regulatory fines and penalties
Third Party Costs
o Privacy of employees
o Privacy of Customers
o Legal expenses
o Arbitration
o Coverage for independent contractors
o Non-monetary damages
o Innocent mistakes
o Assumed liability by contract
2. VIRUS & MALWARE
First Party Costs
o Network damage
o Business Interruption
o Enhancements in security
o Innocent mistakes
Third Party Costs
o Business Interruption
o Loss or damage to digital property
3. PUBLISHING/MEDIA LIABILITY
Defense and Settlement costs for
o Copyright infringement, slogan, trademark, trade name or service name
o Libel, slander or defamation, product disparagement or emotional distress
o Invasion of privacy
o Plagiarism, failure to attribute
o Misstatement or misleading statement
o Failure to follow published privacy policy
o Wrongful entry or eviction
o Contextual errors and Omissions
Miscellaneous issues
o Defense costs within the limits
o Claims Made or Occurrence
o Punitive Damages
o Territory
4. NETWORK SECURITY
First Party
o Cyber Extortion
o Denial of service Attacks
o Network Business Interruption
o Network asset damage & extra expense
o Emergency Response Fund
o Electronic Theft (Money, products,
Third Party
o Denial of service Attacks
o Network Business Interruption
o Network asset damage & extra expense
COMMON EXCLUSIONS ( All of these are not in every policy thank goodness!)
o Fraudulent acts of insured
o Deliberate acts
o Infringement of a patent or trade secret
o Bodily injury or property damage
o Loss caused by an employee, officer, director, owner, Independent Contractors
o Liability assumed in a contract (Business Associates should watch out for this one!)
o Antitrust, restraint of trade, unfair competition
o Regulatory Taxes, Fines & Penalties
o Deliberate failure to report
o Electrical or mechanical failures
o Telecommunications interruptions
o Failure to follow Minimum Required Practices
Please use this “Check List” and sit down and have a frank conversation with your insurance professional before you have an uncovered cyber claim. All 50 states have privacy regulation on the books and HIPPA and HITECH regulations have put some real teeth behind penalties for violations of privacy and inadequate network security. Don’t get bit.
Have An Aching Back? – Health Coach Corner
Monday, March 19th, 2012Health Coach Corner by Maria Hicks
Do you have an aching back? It’s not a surprise if you do. Unfortunately, back pain is a major problem and I figure that almost everyone has had a backache at some point in his or her lives. One of the keys to a healthy back is a strong core! Think of your core muscles (abdominal & back muscles) like an internal belt, holding your spine in place. In addition to having a strong core & stretching (creating and keeping flexibility in your back) – there are some prevention tips that I want to share with you:
Sit Pretty – You don’t need a fancy ergonomically designed chair, but you should have one that provides good support so that your back is curved like an S, not a C. Also, every half hour, get up and walk around for a few seconds to take some of the stress off your back.
Stand Tall – Imagine a line coming down through your body from the ceiling. Your ears, shoulders, hips, and knees should all stack up along that line, with your head stacked directly atop your neck, not jutting forward.
Wear Soft Soles – If your shoe has little cushioning, every time your foot strikes concrete, you’ll jar the bones and muscles in your low back. Look for a shoe with a cushioned sole, or buy an insert.
Don’t Smoke – A 2010 review of 40 studies found that smokers have more low back pain than nonsmokers, possibly because smoking reduces blood flow to the spine.
Learn How to Lift – You know to hoist heavy objects using your legs, not your back. But what about a very light object? Answer: lean over it, slightly bend one knee, and extend the other leg behind you.
Downsize your Pillows – Sleeping with two or three pillows under your neck can strain your muscles.
Back Ache Links
http://www.mybodyzone.com/2008/09/05/10-stretches-to-relieve-back-pain/
Kapnick Insurance Group Recipient of PAR Excellence Award
Tuesday, March 13th, 2012
“I am extremely proud to announce that Kapnick Insurance Group is the recipient of the PAR Excellence Award for the second year in a row. The award recognizes outstanding performance in the E&O Plus Quality Management Program,” said Jim Kapnick, President. “We recently underwent a rigorous audit from E&O Plus and the award is based on our commitment and compliance to providing quality services. In an environment where all of our competitors claim ‘great service’, we now have an acclaimed award as proof of our client experience.”Health Coach Corner – Fiber Frenzy
Monday, March 12th, 2012You have probably heard a lot about fiber and maybe you already eat a high fiber diet (good for you!) Or maybe you’re trying to increase fiber or maybe you have no idea what it is and how to get more fiber in your diet.
If you aim to eat a diet high in fiber, you will automatically eat a diet lower in fat. High fiber foods (plant foods) are naturally low in fat. Fiber is very important because it fills you up on fewer calories and it keeps you feeling full. Why? It slows down the rate of digestion, so you are satisfied for a longer period of time. That means – eating fewer calories – which equals weight loss or weight maintenance. Fiber is also important for people with high cholesterol. Fibrous foods help bind with cholesterol in the body and whisk it away before all the cholesterol can be absorbed into your blood stream. Pretty cool, right? Fiber will help lower your total cholesterol and help raise your GOOD (HDL) cholesterol.
Here are some high fiber foods to get in your diet on a daily basis. Aim for 25-40 grams of fiber a day!
Fruits
- Vegetables
- Avocados (12 grams in a medium avocado)
- Lentils
- Beans (all kinds)
- Whole wheat
- Oat bran
- Oatmeal
- Quinoa
- Wheat germ
- Wheat bran
- Corn
- Split peas
- Brown rice
- Flaxseed
- Chia Seeds
And the list goes on… think PLANT FOODS. Animal foods have no fiber; so eat more whole grains, fruits & veggies! Enjoy filling up on fewer calories, lowering your cholesterol and keeping your digestive tract happy with regular bowel movements.
The Healthy Bite – Tropical Cucumber Salad Recipe
Monday, March 12th, 2012Tropical Cucumber Salad Recipe
Ingredients
- 5 teaspoon fish sauce, (3-5 teaspoons)
- 1 teaspoon lime zest, plus more for garnish
- 2 tablespoon lime juice
- 1 tablespoon oil, canola
- 2 teaspoon sugar, brown, light
- 1 teaspoon vinegar, rice
- 1/4 teaspoon pepper, red, crushed
- 1 medium cucumber(s), English, cut into 3/4-inch dice
- 1 medium avocado, cut into 3/4-inch dice
- 1 medium mango(es), cut into 3/4-inch dice
- 1/4 cup(s) cilantro, fresh, chopped
Preparation
Health Coach Corner – Jumping
Tuesday, March 6th, 2012
Do you like jumping? Remember being a kid and pretending you were a rabbit and jumping around? At least, I remember doing that or jumping on a pogo ball or a pogo stick? It was a fun activity! But, did you know that jumping is an incredible workout? It’s a great cardio workout, it’s easy on the joints and it works to stimulate lymphatic flow, which increases our immunity.
Jumping rope or jumping jacks is a good activity if you have strong knees and a healthy back. What about those of us who have a “bad back” or weak knees? I have a “bad” right knee and my days of jumping rope are long gone. But, I have a solution – and that’s jumping on a mini trampoline! It’s a fun way to workout, it takes up minimal amount of space, and I can do it in my living room and its inexpensive (a decent mini trampoline will run you around $40.00). It’s an amazing way to wake up in the morning and gets the blood flowing and metabolism cranked up. I will jump for 10-15 minutes every morning!
Here are some other jumping benefits:
* Strengthens muscles, tendons, and ligaments
* Improves skin tone
* Helps to firm thighs, legs, hips, and yes, abs too!
* Helps bones become mineralized, dense and strong
* Improves balance
* Improves digestion and thyroid function
* Improves cardio-pulmonary oxygen supply to all cells
* Improves bone marrow production of red blood cells
* Eliminates exercise-induced stress on joints
* Helps you lose weight by normalizing metabolism
* Improves sub-optimal blood circulation
* Improves quality of deep (restorative) sleep
* Improves lower body muscular coordination and agility
* Increases lymphatic system which cleanses the body
* Improves immune system function
* Reduces stress
* Reduces menstrual discomfort
* Large variety of exercise routines for all levels of fitness
* It’s convenient!



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