Healthy You from UMR - Spring 2019 by CARE - A UMR Solution

Healthy You Spring ~ 2019

It’s time to take control

Your ultimate guide to meal planning

CONQUER

YOUR CLUTTER

– for good!

7 reasons to get outside NOW

Fresh air and sunshine await! 2

ÂŠ 2019 United HealthCare Services, Inc.

About this magazine “Healthy You” magazine is published as an educational resource for UMR members and provides information about tools and resources available from UMR as a part of our member online services. Available features and benefits are dependent on the products and features included in the plan design. Not all members will have access to all features shown. Copyright ©2019 United HealthCare Services, Inc. Reproduction in whole or part is not permitted without permission in writing from UMR. All information and links were accurate and functional at the time of publication. However, because this electronic publication contains links to third-party sites, information can change and become unavailable. While using this electronic publication, you may click on a link to other websites. We provide links to other websites that may contain information that may be useful or interesting to you. We do not endorse, and are not responsible for, the content and accuracy of linked websites operated by third parties or for any of your dealings with such third parties. You are solely responsible for your dealings with such third parties and we encourage you to read the terms of use and privacy policies on such third-party websites.

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CONTENTS 6

TAKE CONTROL Get a grip on those pesky areas of life that always seem to suck up your time and energy.

MEAL PLANNING WORKS

CONQUER YOUR “CLUTTER KRYPTONITE” Get practical tips to prevent clutter from taking over your life.

Whether you’re feeding a family of five or flying solo, here’s your complete guide to dinner planning and prep.

7 BENEFITS OF OUTDOOR ACTIVITY

It turns out that exercising outside has more perks than you might think. Find out why.

KEEP YOUR EYES ON THE DRIVE

ASK A NURSE

FIND A DOCTOR OR HOSPITAL

WHERE TO GET CARE

UMR ON THE GO

INTRODUCING MYTASKBAR

MEAL MAKEOVER

EN ESPAÑOL 35

WHY CAN’T I STOP WORRYING? 20 L earn how to recognize the signs of anxiety and put common worries to rest – and how talk therapy can help.

BEWARE OF THE DOG AND CAT: 24 HOW TO HANDLE PET BITES Millions of people are bitten by animals each year. Do you know what to do if you’re one of them?

GO ONLINE Register on umr.com to take advantage of all our online resources for members.

Take Control

letter from the editor Life can be overwhelming, but there’s an immense satisfaction that comes from those moments when you’re totally nailing it. You know that amazing feeling you get when you’re really on top of things? Maybe you’ve crushed your to-do list. Or met your exercise goals. Or taken care of an important-yet-unpleasant task. We want you to have more of that feeling. So in this issue, we’ve homed in on areas of life that are major pain points – planning meals, keeping up with clutter and dealing with nagging worries – and offer strategies for taking command of them.

Whether you want more control over your time, your stuff or your mind, you’ll find articles packed with helpful tips and motivating ideas for better managing these aspects of your life. Did you know that meal planning can actually save you both time and money? Or that clearing clutter can make you more efficient and happier? Or that worrying the “right” way can help you take charge of your runaway thoughts? If you want to add structure and patterns to your life, tackling these universal – and unavoidable – areas are a great way to begin (everyone has to eat, deal with messes and think about stuff, after all). Simply turn the page to get started.

CONQUER YOUR “CLUTTER KRYPTONITE” It’s Saturday afternoon and you’re trying to outrun your to-do list. Just hours ago, what felt like semiorganized chaos on the first floor has wrapped itself all over the kitchen and is creeping up the stairs.

CLUTTER. That tricky little monster that none of us like to claim. She happens to the best of us – even to the “cleanest” of us. She’ll strike on a whim, completely unannounced, or work her way into the bowels of your storage unit, waiting patiently to pounce until you’re ready to meet her.

Clutter doesn’t discriminate. She’s more than happy to muddle up with all types of messmakers: the pigpens, the neat nicks, the long goodbye types, and those who aspire to tidy. So why do we insist on running away from Clutter, knowing she is the ultimate shape-shifter?

How can we truly cut through the clutter – for good? 8

Tame your clutter monster One of the biggest benefits of seeing our clutter as a restless beast is acknowledging that we all have our own journey toward decluttering. Clutter is never one-size-fits-all. It may be your inbox, your attic or your sock drawer. So instead of strictly following a specific method or guru’s “must-do” step-by-steps, start by asking yourself these questions about your relationship to your space … and your mess.

1. W hat is your vision for each space you live in (aka, how do you want to use the space)? 2. D o clutter and things stand in the way of your vision? 3. D oes your mess cause you – or your family – stress? Do you feel overburdened by stuff? Ask these questions room-by-room or drawer-by-drawer. If the answer is yes, then throw it out or give it away.

6 quick clutterbusting ideas -P are down paper by going digital -P urge your print media (Do you really need all of those magazines?) -P ay bills online to help control daily junk - I f you haven’t worn it in a year, donate or clothes swap - S tart small by organizing a shelf or drawer to get some good momentum -M ake clutter control a recurring appointment in your phone

MIND OVER MATTER While the KonMari Method may be all the rage for getting organized and centered, it turns out that there’s more to “the magic of tidying up” than sorting junk drawers and purging books. There’s actual science behind how we emotionally relate to our belongings, and in turn, our messes. When asked how our excess “stuff” or “clutter” makes us feel, people respond around feeling “weighed down,” or “not able to breathe.” Whether you live among heaps and mounds, overflowing closets or bins-a-plenty, here are some tips for getting ahead of the messy madness.

BE DECISIVE Experts report that being decisive – making those seemingly small split-second decisions about keeping the mail, hanging up the dog’s leash, etc. – can actually add up and impact our environment and mental health on a bigger scale. When we make choices about what to keep/throw away, we are practicing a form of clutter reduction and, ultimately, better arming us for the inevitable daily disarray.

CATCH THE FEVER Once you find your decluttering mojo, the order and breathing room you feel will likely affect other areas of your life. Your body, brain, relationships and even your job can be impacted by the new energy you experience from tidying. Harness it!

Embrace the emotional upside Once you’re ready to give it a go, here are our hints for a clearer, more productive purge: 1. Go in with gratitude Marie Kondo recommends thanking your item/ possession/heirloom for what it’s brought to your life. 2. Stay positive You’re giving a new life to those items you part with.

BUDDY UP The sentimental corners of life can be the hardest to organize, which is why having a voice of reason to help you sort can make all the difference. If you live with a partner, roommate or family member, don’t be afraid to ask for help.

GIVE IT A MINUTE

3. Cut yourself some slack Remember that you’re living in the current time of your life, and sometimes that takes practice. Letting go isn’t always easy, so give yourself a break to feel what you feel. Tears are natural.

Happiness and habit-building expert Gretchen Rubin also cites “orderly environments” as helping most people feel good – more creative, clear and centered. Her “one-minute rule” is a go-to for anyone trying to cut clutter. Simply say “yes” to tasks you can do in one minute or less. That means no more stalling when it comes to putting dishes in the dishwasher, hanging up your coat or sorting the mail. © 2019 United HealthCare Services, Inc.

Feel like you’re constantly eating fast food? Always one ingredient short of making a meal?

Find yourself scrambling to decide what’s for dinner at 6 p.m. every single night?

If so, you may want to give meal planning a try. We’ve dished up everything you need to know to make it work for you.

BETTER TIME MANAGEMENT

Meal planning does require an up-front investment of time and energy, but it will save you both the rest of the week (or month!).

Meal planning works 4 benefits of meal planning

IMPROVED HEALTH

The easiest way to make sure you’re eating healthfully, managing your weight or adhering to a special diet is to plan ahead.

LESS STRESS

The chore of deciding what you’re going to eat day after day is overwhelming. And failing to stick to your nutritional goals is discouraging. Setting aside time to make all your decisions at once can ease those burdens.

FINANCIAL SAVINGS

6 meal-planning tips LOOK AT THE WEEK AHEAD Note any errands or appointments that may interfere with meal prep. Also, take stock of special occasions that may involve dinner plans: birthdays, holidays, cookouts, etc. Plan simple meals, leftovers or even take-out for busy evenings. BONUS TIP: Be honest about when you simply won’t have time to cook. That way, you can look forward to eating out as part of your plan rather than viewing it as a failure.

USE FAVORITES AS A FOUNDATION Slot in a few easy go-to meals or weekly traditions (Taco Tuesday, Friday Night Pizza). Then look for an open evening to try a new or more complex recipe if your schedule allows for it. BONUS TIP: Start a Pinterest board, Facebook collection or recipe binder to keep track of ideas.

SEE WHAT YOU HAVE ON HAND Check your pantry, freezer and refrigerator and make note of what you already have. This can help spark meal ideas, save money and help you avoid buying duplicates. BONUS TIP: Clean out your fridge before you go food shopping to make organizing and finding room for new groceries easier.

USE A WORKSHEET OR CALENDAR You’re less likely to remember and stick to your plan (and get everything you need from the grocery store) if it’s all in your head. You can download a free, printable Create a Grocery Gameplan Weekly Calendar. BONUS TIP: List your activities and meal plans all in one place so you can see how they fit together.

PLAN FOR LEFTOVERS

DO DOUBLE-DUTY

Build leftovers into your schedule, especially when you have a hectic week or plan to make a favorite meal. It’s easy to double a recipe or stretch leftovers by adding a different side the second night.

If two recipes share a common ingredient, try to cook it once then use it twice. For example, if you plan to have grilled chicken and vegetables Monday and chicken enchiladas Tuesday, grill the chicken for both on Monday.

BONUS TIP: Leftovers make great lunches, so pack them in to-go containers when you’re cleaning up and you’ll be more likely to grab them the next day.

BONUS TIP: Make big batches of your favorite sauces and freeze some to use later.

Meal planning for one Whether you live alone or just do a lot of solo dining, it may seem easier to microwave a frozen meal or pour a bowl of cereal for dinner. But with some specific strategies, you can tailor meal-planning to meet your individual needs.

MAKE ONCE, EAT TWICE

COOK WITH A FRIEND

Plan for leftovers. Mix them up by adding a different side the second night or repurposing the ingredients. For example, you can pour leftover chili over a baked potato or nachos and add cheese and sour cream for a new twist.

Consider taking turns making dinner with a friend or start a weekly dinner club that rotates from house to house. It could be potluck or each host could be responsible for making the entire meal.

FREEZE EXTRAS

INVEST IN A TOASTER OVEN

Freeze individual-sized portions immediately and note the contents and the date. And be sure to check the freezer the next time you meal plan so you can incorporate those frozen meals into your rotation.

VISIT THE DELI

You may be more likely to cook if you don’t have to heat up a big oven, especially during the summer. A toaster oven is the perfect size for baking chicken breasts, broiling fish fillets or roasting small portions of vegetables.

Order small quantities of meat and prepared sides at the deli counter so you’ll have appropriate portion sizes. (Bonus: You won’t have to make everything from scratch.)

Make-ahead meals Some people, especially those who tend to have busy weeknights, like to make meals ahead of time to ease the burden throughout the week. While this involves a significant all-at-once time investment, it pays off if you want to avoid hitting the drivethrough or resorting to convenience foods later on.

2 POPULAR STRATEGIES WEEKLY This approach involves planning, shopping, prepping and cooking the bulk of your ingredients for the week over the weekend. Weekly preppers also tend to make large batches of a base ingredient and use it several times – and wash and cut up fruits and vegetables as soon as they buy them.

MEAL-PREP KITS

Meal-kit delivery services have become so popular that there are dozens to choose from, each with its own niche, whether it’s organic ingredients, 30-minute meals, or basic or gourmet recipes. They can be a great way to spice up or supplement your meal planning. Once you sign up for a service you can customize your options then have the ingredients and recipes delivered right to you in a box. You can choose: • Meal size (how many people you’re feeding) • Number of meals you want per week • Delivery dates (you can easily skip weeks)

MONTHLY This approach requires significant freezer space and yields a lot of crockpot and one-pan meals. It also allows you to buy in bulk, saving time and money. To get an idea of what types of recipes work best for this method, check out some of the sample monthly menus available online.

The scoop on

• Recipes (choose from vegetarian, paleo, gluten-free and more) Although you still have to cook the meals, you don’t have the chore of buying and gathering the ingredients, and many of the ingredients are already prepped and portioned, which means less chopping, measuring and mixing. Plus, you get to try new recipes without having to buy large quantities of unusual or unfamiliar ingredients. Grocery stores are also cashing in on this trend by offering grab-and-go meal kits.

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Keep your eyes on the drive Did you know distracted driving kills or injures thousands of Americans every year?

Unlike inattentive drivers who may be drowsy or daydreaming behind the wheel, distracted drivers are actively paying attention to something other than the task of safe driving. This may include: • Talking or texting on a phone • Eating and drinking • Talking to other people in the vehicle • Checking the stereo or navigation system

Links to monthly health observances for spring: APRIL

MAY

JUNE

Alcohol awareness

Asthma and allergies

Cancer survivors

Distracted driving

Mental health

Men’s health

Skin cancer detection and prevention

Personal safety

Organ donation

Women’s health

Ask a nurse I am pregnant with our first child. I’ve always been an active person and enjoy hiking and biking. What exercises are safe for me, and what kinds of activities are off limits?

My wife keeps telling me I need to drink more water, but I personally prefer milk, fruit juice and soda. Is it really important to drink water instead? How much do I need?

Kari in Arizona

Jeff in Texas

Exercise is safe and encouraged during pregnancy, unless you are told otherwise by your physician. It can help with healthy weight gain and keep your body and mind strong. Other benefits may include reducing back pain and swelling, helping to prevent or control gestational diabetes, promoting better sleep, and increasing strength and muscle tone.

Your body uses water in all its cells, organs and tissues to help regulate its temperature and maintain essential bodily functions. It’s important to rehydrate throughout the day, as fluid is lost through digestion, breathing and sweating.

If you were active before becoming pregnant, it’s typically safe to continue those activities. If you are new to exercise, start out slowly and gradually increase your activity. Activities that are generally safe during pregnancy include walking, swimming, gardening and modified yoga. Activities to avoid include contact sports, excessive jumping, twisting or hopping. During pregnancy, your center of gravity changes and you are more likely to lose your balance. Talk to your provider before starting exercise and inform them of any bleeding from the vagina, dizziness, chest pain or shortness of breath, increased headaches, contractions or leaking of fluid, or muscle weakness. LEARN MORE

The 2015-2020 Dietary Guidelines for Americans recommend we only get 10 percent of our daily calories from added sugar. One 20-ounce bottle of soda can reach that level with few or no key nutrients. Milk contains key vitamins and nutrients, but remember to stick to suggested serving sizes and calorie limits. Water keeps you hydrated without added calories or sugar. How much water you need can depend on your physical activity level, the climate you live in and your overall health. Aim for eight 8-ounce glasses of water a day, and try adding slices of lemon, lime or cucumber or a sprig of mint – then sit back, relax and enjoy a nice cold glass of water.

Email askanurse@umr.com and your question may be featured in a future issue of Healthy You.

Why can’t I stop worrying? Everyone worries sometimes – about bills or relationships or big life changes. Usually, those worries pass. But some people have trouble getting past their fears, and worry just takes over.

For everyday worries, these 3 tips may help you feel more in control:

1. Put worry in its place.

2. Take action.

Set aside some “worry time” each day. When a concern arises, give yourself permission to put it off until then.

When extreme worries and fears interfere with daily life, it may be due to an anxiety disorder, a condition about 30 percent of Americans experience at some point in their lives.

What are some signs of anxiety disorder? People experience anxiety disorders in many different ways. Some might be unable to stop worrying or have extreme fears. Others might have social anxiety or panic attacks. Anxiety can affect sleep, too, and may cause headaches, fatigue, pain and sweating.

3. Just breathe. Close your eyes and focus on taking slow, deep breaths.

ÂŠ 2019 United HealthCare Services, Inc.

If you think you might have an anxiety disorder, talk with your doctor. Treatments, such as medication and counseling, may help you find relief.

HOW WORDS CAN HEAL When something’s troubling you, it can feel good to talk it out with someone who cares. But professional counseling has even more to offer. With talk therapy, you’re learning from someone who’s trained to help with mental health conditions like anxiety and depression. And together, you can work on strategies to help you get back on the road to wellness.

TA L K T H E R A P Y

What to expect

Getting the most out of it

Look for a trained mental health professional, such as a psychologist or social worker. You’ll meet on a regular basis – and decide together what your goals are and how long to continue.

To get started, your counselor may ask some personal questions. Be honest. Getting to know you better makes it easier to help you.

What you talk about will depend on your needs and the type of therapy you receive. But in general, you can expect to share your thoughts, feelings, experiences and problems.

> Open up. If it’s hard to talk about your feelings, say so.

This may help you to: > Think about problems in new ways > Make positive life changes > C ope with anger, anxiety, stress or other emotions > U nderstand past feelings – and how they may affect you today > Learn how to make better choices

To help make the most of your sessions:

> Be a partner. Therapy works better when you and your counselor work together toward your goals. > Commit to your journey. Try to attend all of your sessions. And if you’re asked to do homework, give it your best.

Fresh air clears the mind.

Check out our article on page 16 about the benefits of outdoor activity.

Finding a doctor or hospital on

umr.com

Make the most of your health care dollars when you use in-network doctors, hospitals, pharmacies, labs and other providers.

Once logged in, click on Find a provider

Search for a medical provider from your network listing

Call us with any questions Find the toll-free phone number for UMR member services on the back of your health plan ID card.

ÂŠ 2019 United HealthCare Services, Inc.

How to handle pet bites

BEWARE OF THE DOG and

CAT

Millions of people are bitten by animals each year in the U.S., and the majority of injuries are caused by dogs and cats. Although most people tend to regard cats as less threatening than dogs, cat bites can be very dangerous. Thatâ&#x20AC;&#x2122;s because cats have long, sharp teeth that can deeply penetrate tissue, joints and tendons where bacteria can then easily grow. And the mouths of both cats and dogs contain many types of bacteria that can be transmitted through a bite. Research indicates that up to 85 percent of cat bites occur on the hand or wrist.

And a study by the Mayo Clinic found that cat bites are more likely to lead to hospitalization when they occur over a joint or tendon and are accompanied by swelling, redness and pain.

A bite or scratch from a cat can cause Cat Scratch Disease, also referred to as Cat Scratch Fever, which is characterized by: > Swollen lymph nodes > Fever > Headache > Fatigue > Poor appetite

ÂŠ 2019 United HealthCare Services, Inc.

Dogs, on the other hand, are likely to cause more obvious injuries because their teeth are larger. One out of five dog bites requires medical attention, according to the Centers for Disease Control. And infection is still the biggest danger.

If you are bitten by an animal, it’s important to take care of the wound immediately, even if it seems minor. And if you think you need stitches or suspect infection, you should get medical care fast. Here’s what you need to know:

HOW TO TREAT DOG AND CAT BITES > Wash the bite with soap and water > Apply an antibiotic cream or ointment > Apply pressure with a clean cloth to stop any bleeding > Cover with a sterile bandage and change it often > Keep the wound elevated above your heart > Watch for signs of infection

WHEN TO SEEK MEDICAL ATTENTION > Bleeding doesn’t stop after 15 minutes of pressure > Redness, swelling, warmth, stiffness or pus develop > You spike a fever > Y ou’re concerned that you have a broken bone or nerve damage > It’s been more than 5 years since your last tetanus shot

1in 5

dog bites requires medical attention

> You have a compromised immune system > Y ou were bitten by a stray, wild or potentially unvaccinated animal

How to handle pet bites

BEWARE OF THE DOG and

CAT

Tips for avoiding being bitten > D on’t leave small children alone with animals – even trusted family pets. Children can be less gentle with animals, which could provoke them to bite. Children ages 5 to 9 and males, regardless of age, are more likely to be bitten by dogs. > A lways ask the owner before you pet an unfamiliar dog or cat. Approach the animal slowly after you have permission and allow it to sniff your hand before reaching to pet it.

> Never try to break up a fight between two animals. > Don’t touch an animal that is eating, sleeping, chewing a toy, barking or growling. > Stay still and calm if a stray or aggressive dog approaches you, and say “No” in a deep, firm voice. > Avoid contact with all wild animals.

SHOULD YOU BE CONCERNED ABOUT RABIES? Dog and cat bites can cause a number of infections, including rabies, due to the many types of bacteria and viruses that can be present in their saliva. Although it’s very rare to contract rabies from a dog or cat, it’s very serious if you do. And the disease is common in wild animals such as raccoons, skunks and bats. Therefore, you should immediately contact your medical provider and animal control for advice and monitoring if you are wounded by a wild animal or an animal whose vaccination status is unknown.

Know where to go when

someone is sick or in a crisis situation. Where you go for medical services can make a big difference in how much you pay and how long you wait to see a health care provider. Explore the following information to help you decide the appropriate setting for your care.

What you need to do:

Find your member ID card

Find a provider On the back of your member ID card, you’ll find: • Your PPO network • Contact number • Pharmacy contact, if applicable You can also visit our website at umr.com.

If you are severely ill and/or it’s an emergency, call 911.

COLD, FLU OR ALLERGIES RETAIL CLINIC Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies. You can find over-the-counter medications and you can talk to your pharmacist for help. TIMES TO GO:

• • • •

Vaccinations or screenings Sinus infections Minor sprains, burns or rashes Headaches or sore throats

Expect to wait 15 minutes or less

Average cost $50-$100

(per service for non-employer sponsored facilities)

NOT FEELING WELL (NOT URGENT) DOCTOR’S OFFICE Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions. TIMES TO GO:

• Preventive services and vaccinations • Medical problems or symptoms that are not an immediate, serious threat to your health or life

Expect to wait 1 day to 1 week or more for an appointment

Average cost $100-$150

Note: Costs may vary based on your plan. Costs shown represent national averages.

MILD ASTHMA ATTACK URGENT CARE Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends. TIMES TO GO:

• • • • • •

Sprains and strains Sore throats Minor broken bones or cuts Minor sprains or burns Minor infections or rashes Earaches

Expect to wait 20-30 minutes

Average cost $150-$200 (for non-employer sponsored facilities)

SUDDEN HEALTH CHANGES EMERGENCY ROOM Visit the ER only if you are badly hurt. If you are not seriously ill or hurt, you could wait hours, and your health plan may not cover non-emergency ER visits.

3 Determine the

severity of the symptoms and choose the provider that works for you.

TIMES TO GO:

• Sudden weakness, trouble talking or blurred vision • Large open wounds • Difficulty breathing • Severe head injury

Expect to wait 3-12 hours (for non-critical cases)

• • • • •

Heavy bleeding Spinal injuries Chest pain Major burns Major broken bones

Average cost $1,200-$1,500

Don’t overlook your

7 common disorders eye exams can reveal Eye disorders can go undetected for a long time without preventive eye care, especially since many conditions have no early symptoms. During an eye exam, you may be evaluated for:

C A R E You may be tempted to forego eye exams if you’ve never worn glasses or contact lenses. But keeping your eyes healthy

Vision problems Often, people think their vision is fine, but after getting a pair of glasses or contact lenses the world comes into better focus. Dry eye When the eye doesn’t produce tears properly, or when tears are not of the correct consistency and evaporate too quickly, dry eye may be the culprit.

is just as important as caring for the rest of your body. And if it’s been a while since your last exam, you might not

Glaucoma Glaucoma is a group of diseases that can damage the eye’s optic nerve, resulting in vision loss and blindness.

realize how in-depth they can be.

Abbreviations od - right eye

os - left eye

ou - both eyes

Cataracts Cataracts can cause vision to be cloudy or blurry and colors to be faded. Age-related macular degeneration AMD gradually destroys sharp, central vision, which is needed for seeing objects clearly and for reading and driving. Diabetic retinopathy DR – progressive damage to the blood vessels of the retina – is a common complication of diabetes and the leading cause of blindness in American adults. Other diseases Even high blood pressure and diabetes can be detected through an eye exam.

Pupil Gage (mm)

20 I 20

20 I 25

20 I 30

20 I 40

20 I 50

20 I 60

Eye exam expectations 1

You’ll be asked about any symptoms to help determine what tests the eye doctor will perform. So be honest and thorough about any problems you’re having – whether they seem eye-related or not. You’ll also be asked about your and your family’s medical histories.

You’ll likely be given numbing drops so your eye pressure can be measured to test for glaucoma, and eye drops to dilate (enlarge) your pupils so it’s easier to see inside your eye. While your eyes are dilated, your vision will be blurry, and your eyes will be sensitive to light for a few hours, so bring a pair of sunglasses to wear after your exam. You’ll also need someone to drive you home.

The eye doctor will use a reading chart to measure how clearly each eye is seeing (your “visual acuity”). The eye doctor may also perform tests that evaluate:

• • • • • •

Depth perception

• •

The curvature of your cornea

WHO WILL

YOU SEE?

The following professionals may help you with your eye care needs:

OPTOMETRIST A health care professional who provides primary vision care ranging from sight testing and correction to the diagnosis, treatment and management of certain vision problems.

Color vision Eye movement Peripheral vision How your pupils respond to light

How well your eyes work together to see a clear single image in unison

You may receive a diagnosis and recommendations for any follow-up exams or testing, treatments, or vision correction options (glasses, contact lenses or surgery).

T he lens power you need to make up for any nearsightedness, farsightedness or astigmatism

OPTICIAN Technicians trained to design, verify and fit eyeglass lenses and frames, contact lenses and other devices to correct eyesight. They use prescriptions supplied by ophthalmologists or optometrists.

OPHTHALMOLOGIST

Eye exam scheduling Adults should have their eyes checked on this schedule if you’re healthy and have no symptoms of vision problems: AGE SCHEDULE 20-40

5-10 years

40 to 54

2-4 years

55 to 64

1-3 years

65+

1-2 years

Have your eyes checked more often if you:

• • •

Wear glasses or contact lenses

A medical or osteopathic doctor who specializes in eye and vision care. Ophthalmologists differ from optometrists and opticians in their levels of training and in what they can diagnose and treat. They can treat basic, as well as complex eye diseases, and perform surgery.

Have a family history of eye disease H ave a chronic disease that puts you at greater risk of eye disease, such as diabetes

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Meal Makeover Pressure-cooked standard staples, chicken and rice, turn into family-favorite burrito bowls.

CHICKEN AND RICE BURRITO BOWLS INGREDIENTS

DIRECTIONS

• 1 1/2 tablespoons olive oil

1. H eat the oil in your Instant Pot, sauté setting. Add the onion and garlic and cook, stirring occasionally, for about 4 minutes.

• 2 cloves garlic, minced • 1 medium yellow onion, diced • 1 tablespoon chili powder • 1 1/2 teaspoons ground cumin • 1 cup chicken broth, divided (low-sodium, if possible) • 1 1/2 pounds boneless, skinless chicken thighs, cut into 1-inch pieces • 1 (16-ounce) salsa (store-bought jar) • 1 cup long-grain white rice

Want more recipes? Visit foodhero.org for other easy leftover recipe ideas

Serves 4-6

• 1 (15-ounce) can black beans, drained and rinsed • 1 cup frozen corn kernels • 1/2 cup shredded sharp cheddar cheese • 1/4 cup coarsely chopped fresh cilantro • Optional: corn or flour tortillas • Salt • Ground black pepper

2. S tir in the chili powder and cumin and cook 30 seconds. 3. A dd 1/4 cup of the chicken broth, stir to loosen any stuck-on bits and simmer for 1 minute. 4. S eason the chicken with salt and pepper and add the chicken, beans, salsa and corn to the pot and combine. Sprinkle the rice over the top. 5. P our the remaining broth over the rice (3/4 cup), but do not stir. 6. U sing the manual setting, set the pressure to high for 10 minutes. Close and lock the lid. It should take the pressure cooker 10 to 12 minutes to build to pressure and then begin the 10-minute countdown. When the cooking time is complete, do a quick release of the pressure. 7. C arefully stir everything together. 8. D ivide between bowls (or serve in flour or corn tortillas). 9. Top with shredded cheese and cilantro.

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