Healthy You from UMR - Holiday Edition by CARE - A UMR Solution

HEALTHY YOU Your journey to wellness starts here

Healthy & delicious Holiday recipes youâ&#x20AC;&#x2122;ll love

Holiday drinking Stay safe and healthy this holiday season

Ready to quit? November 19th is the Great American Smokeout!

Holiday Season

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 ©2015 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.

Contents What’s inside

15 Featured articles

Holiday drinking – stay safe and healthy this holiday season

Healthy and delicious holiday recipes you’ll love

Diabetes during the holidays – tips for revising recipes

Caring for family members with special needs during the holidays

Ready to quit? The Great American Smokeout

– tips for caregivers

26 Departments 12

Getting care – what you need to know and where to go

Family fitness – going social

Online services – easy access to your health information

Chronic conditions – tools and resources

En Español

For kids

Holiday drinking Stay safe & healthy this holiday season

For those who drink, enjoying an alcoholic beverage can be a pleasant part of family and social gatherings during the holiday season. And, for most, moderate use of alcohol is generally not a problem. However, drinking heavily can lead to problems. Did you know? The current recommendation for alcohol consumption is up to two drinks per day for men and one drink per day for women.

What is one drink? Men 2 drinks per day Beer or wine cooler 1 - 12 oz. can or bottle

Women Wine 1 - 5 oz. glass

1 drink per day

Shot 1 1.5 oz. 80-proof distilled spirits

ÂŠ2015 United HealthCare Services, Inc.

This holiday season: 1

Practice moderation when consuming alcohol.

Be careful! Many medications can interact with alcohol and lead to increased risk for illness, injury or death. If you are taking medications, be sure to read the drug safety information provided with your prescription or consult your doctor before consuming alcohol with your prescription.

Never drink and drive. If you drink, select a designated driver.

48.9% of traffic deaths during the holiday periods involved drunken driving.

ÂŠ2015 United HealthCare Services, Inc.

Holiday recipes Enjoy these healthy and delicious holiday recipes from UHC TV

“Healthified” recipes from our favorite Chef Daniel Green and ® Source4Women : Appetizers Spinach and artichoke dip Bittersweet chocolate fruit dip Carrot hummus Cinnamon sugar pita chips Salads Apple walnut spinach salad Chick pea and feta salad Crunchy quinoa almond cranberry salad Sweet pear and celery salad Side dishes Fresh peas with mint Grilled corn confetti slaw Chilled lemon asparagus with pecans Baked broccoli with cheese Roasted butternut squash Spinach squares

Holiday recipes Enjoy these healthy and delicious holiday recipes from UHC TV

EntrĂŠes Apple-cider roasted pork tenderloin Apricot stuffed grilled pork tenderloin Grilled tuscan chicken Deserts Bittersweet chocolate cake with berries Blueberry lemon tart Chocolate lovers brownies Pumpkin angel food cake with creamy ginger filling Triple chocolate pie Beverages Sparkling fruit punch

Heart healthy recipes For heart-healthy recipes, download the Healthy Eating Guide. From the American Heart Association.

ÂŠ2015 United HealthCare Services, Inc.

Holiday recipes Enjoy these healthy and delicious holiday recipes from UHC TV

Search our healthy recipes index

Get Chef Daniels’ recipe for “healthified” pumpkin pie

Chef Daniel’s “healthified” pumpkin pie

Download recipe

Don’t pack on the pounds during the holidays

Worried about eating too much during the holiday season? Want to limit the sweets you and your family consume? Try these easy tips to enjoy holiday eating without all the guilt!

1 Make time for regular, healthy meals so you and your family don’t get too hungry and munch on sweet treats.

2 Focus on friends at holiday gatherings, rather than food. 3 Keep healthy snacks handy – such as cut up fresh fruit and vegetables.

4 Try a snack mix of low-sugar cereals (select ones with different grains and shapes) along with raisins, mini-pretzels and sunflower seeds.

5 Make healthy snacks fun: serve them in muffin liners or wrap them in colorful plastic wrap tied with a holiday ribbon.

6 Boycott the butter – bake vegetables in a light vinaigrette

instead; use fat-free broth to cream mashed potatoes or instead of oil to sauté onions and celery. Have a healthy snack before a big holiday party to take the edge

7 off your hunger; try a cup of hot soup or half a sandwich.

Don’t pack on the pounds during the holidays

Decide in advance what foods to eat if you’re going out; eat small portions of items that are real holiday favorites and pass on the rest. Instead of making sugar cookies with your children, roll out

9 bread dough very thinly (you can use the frozen kind to save time), cut with cookie cutters, sprinkle lightly with cinnamon and sugar, let rise and then bake for a tasty treat that’s lower in fat and sugar. Forget baking fat-filled pies. Try something totally different,

10 like fat-free angel food cake with chocolate sauce and raspberries on top.

Watch your alcohol intake at parties. Alcohol really adds to the calories you consume and also boosts your appetite.

Calories in common alcoholic beverages

12 oz. Beer

5 oz. glass of wine

1 shot spirits

155 calories

122 calories

95 calories

Diabetes during the holidays Tips for revising recipes

You can still enjoy a small portion of your favorite dessert. Here are some tips from The American Diabetes Association on healthy ways to revise recipes. Try replacing ½ of the sugar in a

1 recipe with a sugar substitute. 2

Try cutting down on the sugar and increasing the use of cinnamon, nutmeg, vanilla, and other sweet tasting spices and flavorings.

3 Replace ½ the fat in your recipe with applesauce or baby-food prunes when making brownies, cakes or cookies.

Don’t forget to keep your portions small. Remember that if you decide to have a treat, cut back on the other carbohydrates in your meal to keep your blood glucose levels on track.

Getting care What you need to know and where to go

Your member ID card is your starting point for getting the care you need. Finding a provider On the back of your member ID card, youâ&#x20AC;&#x2122;ll find your PPO network contact number and your pharmacy contact (if applicable).

You can also find a provider near you by visiting our Web site at www.umr.com.

Emergencies IMPORTANT: If you are severely ill and/or this is an emergency, call 911.

Not sure where to go? 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.

ÂŠ2015 United HealthCare Services, Inc.

Getting care What you need to know and where to go

Retail clinic/convenient care clinic Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies.

When to go: •

Colds or flu

•

Vaccinations or screenings

•

Sinus infections

•

Allergies

•

Minor sprains, burns or rashes

•

Headaches or sore throats

Wait time to expect 15 minutes or less (on average)

Cost $50-$100 (approximate cost per service for non-employer sponsored facilities)

Urgent care Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends.

When to go: • • • • • • •

Sprains and strains Mild asthma attacks Sore throats Minor broken bones or cuts Minor sprains, burns or rashes Minor infections or rashes Earaches

Wait time to expect 20-30 minutes (approximate wait time)

Cost $150-$200 average cost (for nonemployer sponsored facilities)

Getting care What you need to know and where to go

Your doctor’s office Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

When to go: • •

Preventive services and

Wait time to expect

vaccinations

1 week or more (approximate wait time for an appointment)

Medical problems or symptoms that are not an immediate, serious threat to your health or life

Cost $100-$150 average cost

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.

When to go:

•

Sudden change in vision

•

Sudden weakness or trouble talking

Wait time to expect

•

Large open wounds

•

Difficulty breathing

3-12 hours (approximate wait time for non-critical cases)

•

Severe head injury

•

Heavy bleeding

•

Spinal injuries

•

Chest pain

•

Major burns

•

Major broken bone

Cost $1200-$1500 average cost

Caring for family Tips for caring for those with special needs during the holidays

During the holiday season, we often have the pleasure of hosting and entertaining friends and family. The additional tasks of preparing for festivities and taking care of numerous responsibilities can sometimes become overwhelming ̶ especially for those caring for family

members in need. Nearly 66 million Americans are providing care for an aging, seriously ill, or disabled family member or friend. As a caregiver, it can be easy to forget to take care of yourself and get the support you need. Here are some tips for taking care of you, especially during the holidays, so that you can take better care of the ones you love.

Caring for family Tips for caring for those with special needs during the holidays

Connect with local support services that can help by providing you with a temporary break. Share your experiences with others to help reduce stress and feelings of isolation. Ask for help when you need it.

Take care of your own health.

Eat properly.

Get regular exercise.

Set aside time each week to do something you enjoy.

More resources Caregiver resources from Medicare.gov VA Caregiver support from U.S. Department of Veterans Affairs National Alliance on Mental Illness

ÂŠ2015 United HealthCare Services, Inc.

Give yourself a gift this holiday season!

November 19th The Great American Smokeout from the American Cancer Society

Tobacco is the single largest cause of disease and premature death in the United States. Consider quitting for good on November 19!

ÂŠ2015 United HealthCare Services, Inc.

Family fitness Going social!

Involve family and friends from your community Everyone needs regular exercise. What could be more fun than to set aside some time every day for fitness with friends and family? Take it to the park, get outdoors, dive in! Your relationships will benefit, and so will your health. Does your community struggle with obesity? Do you live in a rural area or inner city? Fitness opportunities are everywhere. Use these tools to get your whole community on the move!

Explore more National Get Outdoors Day Recreation.gov

ÂŠ2015 United HealthCare Services, Inc.

Online tools Get your claim and benefit information fast!

Click or touch the New User link to register.

Registering for online service is as easy as 1-2-3 1 Be sure to have your member ID card handy. 2 Visit umr.com and click “New user? Register here”. 3 Follow the on-screen prompts to complete your registration. ©2015 United HealthCare Services, Inc.

Online tools Go mobile! Visit our mobile site

On the go? Visit umr.com on your mobile device.

ÂŠ2015 United HealthCare Services, Inc.

Online tools Health apps we love

SmartPatient Get the most from your doctor visit. SmartPatient, from UnitedHealthcare, is the app that helps you manage your health. You can track your health numbers, appointments, and doctor’s orders. You can also find checklists of important questions for your doctor, video tips from Dr. Oz, and Smart Patient videos. Download the SmartPatient app

Other helpful apps Ask Karen From the U.S. Department of Agriculture, Ask Karen and get answers to your food safety questions while at the grocery store, farmers market, in your kitchen, or while at your barbecue grill. SaferCar From the National Highway Traffic Safety Administration, NHTSA’s SaferCar app provides important information and functions that will help you make informed safety decisions involving your vehicle.

Need some ideas for dinner? Log in to umr.com and visit the health center to find healthy recipes and cooking videos.

ÂŠ2015 United HealthCare Services, Inc.

Chronic conditions Manage your condition

Diabetes resources American Diabetes Association

Lung health resources Build Your Defense Against Respiratory Infections

Keep on Track with Diabetes American Lung Association Carbohydrate Counting for Diabetes Management Eating Out Can Be Fun and Easy Even with Diabetes

National Heart, Lung, and Blood Institute Asthma and Allergy Foundation of America

What is the A1c test?

Mental health resources

Cancer resources

Tips for Managing Stress

American Cancer Society

Depression Self-Assessment

Cancer resources and information From the Department of Health and Human Services

National Alliance on Mental Health

Colonoscopy: The Gold Standard for Cancer Screening

ÂŠ2015 United HealthCare Services, Inc.

Chronic conditions Manage your condition

Heart health resources By getting physical and being active for 30 minutes a day, you can reduce your risk and

help build a strong and healthy heart. Follow these steps to reduce your risk: 1. Calculate your risk Calculate Your 10-Year Risk of Heart Attack 2. Get your life assessment with My Life Check from The American Heart Association

Take the Assessment 3. Eat healthy and watch your weight Heart Healthy Recipes

ÂŠ2015 United HealthCare Services, Inc.

En Español

Cómo obtener atención

Recursos Seleccionar un médico de atención primaria Médicos de Atención Primaria Conocer sus números Conocer sus números Tomar sus medicamentos Apéguese a su guión Mis medicamentos diarios Obesidad en niños Otros nombres: Obesidad infantil

For kids

From UnitedHealthcare Children’s Foundation

The New "Oliver & Hope's Superhero Saturday" Storybook is Here! Imagination takes flight when Oliver the bear, Hope the butterfly and Millie the barn owl join their friend Charlotte, the fox on a superhero adventure! Bring them home,

straight from the pages of UnitedHealthcare Children's Foundation's (UHCCF) newest storybook, “Oliver & Hope’s Superhero Saturday”. This book is the highly anticipated follow-up to the first two award-winning books in the Oliver & Hope ™ series: “Oliver & Hope's Amusing Adventure" and "Oliver & Hope's Adventure Under the Stars”. Find these books and stuffed animal characters on our website. Proceeds support new UHCCF medical grants for kids.

Oliver & Hope's Adventure Under the Stars (Oliver & Hope Series, Book 2)

2016 UnitedHealthcare Children's Foundation KidspirationTM Wall Calendar

Grins to Go Bag - A Gift Bag of Toys, Games and Activities for Boys and Girls

Oliver Plush with Cape

By purchasing your event tickets through Tickets for Hope速, 100% of the ticket proceeds will directly support medical grants given by UHCCF to children and their families.

For kids Color a snowflake ornament to share!

About Us UMR is a third-party administrator (TPA), hired by your employer to help ensure that your claims are paid correctly so that your health care costs can be kept to a minimum and you can focus on well-being. UMR is not an insurance company. Your employer pays the portion of your health care costs not paid by you. UMR is a UnitedHealthcare company. ÂŠ2015 United HealthCare Services, Inc. Visit our website at www.umr.com to learn more.