Healthy You from UMR - January 2016

HEALTHY YOU

Your journey to wellness starts here

What’s your health vision?

How to get back on track if you packed on pounds during the holidays

Paleo or Mediterranean?

Which popular diet is better?

just breathe.

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 ©2016 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.

©2016 United HealthCare Services, Inc.

Contents What’s inside

8 9 Featured articles

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Want to eat better and feel better too?

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Tips for getting back on track after the holidays

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Popular diets and nutrition

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What is your vision of a healthy you?

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Smart goals: Achieve your health vision!

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Short on time? “Fitting in” time for exercise

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Departments 14

Choosing a fitness device

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Getting care

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Online tools

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Chronic condition resources

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En EspaĂąol

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For kids

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Want to eat better and feel better too?

Download the flyer

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Tips for getting back on track after the holidays 1 Make sure you are reaching for right-sized portions.

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Get 45 minutes of exercise every day.

3 Eat slowly.

4 Cut the sugar. Limit your

sugar intake to 1 small treat per day.

5 Cut the caffeine. Limit your caffeine intake to 1 cup per day.

6 Limit alcohol intake to 1

drink per day for women and 2 for men.

Substitute whole grains for

7 processed grains.

8 Make sure your plate is

composed of 2/3 fruits and vegetables and 1/3 animal proteins.

9 Avoid fried foods. Š2016 United HealthCare Services, Inc.

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Popular diets and nutrition

Paleo or Mediterranean – Which is better?

There are so many different and popular diets out there that it can be hard to tell which diets are based on good nutritional advice and which are not. Explore these videos to learn more about different types of diets and their advantages and disadvantages.

Improving on the Paleo Diet

The Mediterranean Diet

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What’s your vision of a Healthy You?

Now is your opportunity…

To take a moment and spend some time to think about your health. Just about anyone can benefit from making a few changes to live a healthier life. You may want to lose a few pounds, make more time to exercise, or even get more rest.

This issue is all about providing you with the tools you need to help you make a positive change!

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It’s a New Year Create a “Health Vision” and set some smart goals for a healthier 2016!

S = Small M = Measurable A = Action-based R = Reasonable T = Timely

Do you have a vision for your health?

A Health Vision is a statement that represents who you would like to be in the areas of health, fitness and wellness. It identifies what you would like to accomplish in the long term − in 6 months, 1 year or even 5 years from now. The purpose of a Health Vision is to inspire, energize and motivate!

life? What have I accomplished that I want to maintain? How would my life be better? What makes this important to me?

A good format to use is: I want to … (do, achieve or become), so that I … (reasons why it is important).

Imagine you are the healthiest you can be. What would that look like?

Ask yourself the following questions: What do I want to achieve? What would I like less of or more of in my

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Here are some ideas to consider. Use them to help you develop a Health Vision that is meaningful to you.

I want to …  establish healthy eating habits  establish a regular exercise routine  monitor and maintain healthy blood pressure readings  reduce my cholesterol levels  lose and/or maintain a healthy weight  establish a healthy sleep pattern  adhere to my prescribed plan of medical care

So that I …  will be a good role model of healthy behaviors for my family

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 can reduce my dependence on medication  can improve my appearance and self-esteem  will lower my risk of future disease can decrease and manage my stress in a healthy way  will have more energy  can live a long, active, satisfying life

Example Health Visions:  I want to establish healthy eating habits so that I can be an example for my children.  I want to adhere to my prescribed plan of medical care so that I can reduce my cholesterol and lower my risk of heart disease.

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SMART goals Achieve your Health Vision!

Goals are action steps to help you reach your personal Health Vision. Setting goals lets you have a clear plan of what to do in order to achieve your vision and helps you measure our progress.

My SMART goals:

A SMART goal is a an effective behavior that is S - Small M - Measurable A – Action-based R - Reasonable T – Timely

Examples of SMART goals: Physical Activity:  I will walk at a brisk pace for 30 minutes per day, 5 days/wk. at 6:30 p.m.  I will do a strength training routine of 4 exercises (using free weights) daily, 2 days per week on Tuesdays and Thursdays.

Nutrition:  I will bring a lunch to work, consisting of soup and sandwich daily, 5 days per week on Monday through Friday.  I will eat oatmeal for breakfast daily, 4 days per week.

Stress:  I will take a tea break at work each afternoon at 3 p.m. daily, 5 days per week.  I will reduce my stress level from 9/10 to 5/10 by doing 10 minutes of deep breathing exercise daily, 5 days per week.

Health:  I will record my blood pressure reading daily at 8 a.m., 7 days per week.  I will check and record my blood sugars before and after each meal daily, 7 days per week.

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Short on time?

Here are some tips on “fitting in” time for exercise

Ideas for short bursts of activity Do 10-minutes of bodyweight exercises (pushups, crunches, lunges or squats) in the morning

Take a short recess from your work and go for a walk to burn off energy – and stress

While watching TV, stretch your muscles and hold the stretch for 15 to 30 seconds at a time throughout a half-hour show

Use housework or yard work to focus on stretching and lifting for 10-minute intervals

Take the stairs instead of the elevator or park your car further from your destination and hoof it

Try yoga-inspired stretching in the evening to wind down and get in your final burst

©2016 United HealthCare Services, Inc.

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Choosing a fitness tracking device

While committing to an exercise program can be difficult, tracking your progress has never been easier. A recent report estimated there are 19 million fitness/activity trackers in use, and at least one research report predicts that number will triple by 2018. Fitness trackers are popular because they motivate people to exercise more throughout their day without drastic lifestyle changes or fad diets. In fact, studies show that people are 30 to 40 percent more active when they use fitness tracker.

The only drawback to their popularity is trying to determine which of the dozens of options available is the best fit for you. Those options can vary from a simple pedometer that counts your steps to devices that are designed to measure your calories burned, heart rate and even your sleep. So how does a person go about sorting through all of the various options? There are numerous factors to consider, such as:

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Tracking features Your fitness routine plays an important role in determining what type of tracking you need to do. Are you mainly a walker? If so, a simple step counter or distance tracker could be all you need, with features such as a heart rate monitor being overkill. More of a runner?

A device that shows time, distance, pace and lap time may be more ideal for you.

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Cyclists may be more interested in monitoring their power and cadence than simply how many miles they pedal or calories they burn. A waterproof option may be a necessity, particularly if you are a swimmer.

Design/style Fitness trackers are usually bracelets, watches or clip-ons, and each has its advantages. Bracelets and especially watches are hard to lose. Clip-ons can fall off or end up in the laundry, but can be more discreet and a more desirable option for people who don’t care to wear something on their wrist 24/7.

Budget The best trackers generally cost between $50 and $250. If you pay less, the device might not be as accurate. Less expensive options usually don’t have a display, so you can’t track your progress unless you look at your smartphone. More expensive options often include built-in optical heart rate monitors and GPS. Again,

those options are usually unnecessary if your primary activity is walking. If you want to try various trackers before you buy, services, such as Lumoid, will let you try multiple trackers for a couple of weeks for a fee. If you end up buying one of the trackers, the fee is waived.

Apps and interface The main point of a fitness tracker is to enhance your workouts and make them easier to accomplish. You’ll be less motivated to reach your fitness goals if your tracker is confusing or hard to use. Many trackers have built-in screens, history and data tracking, and vibrating alarms. Almost all send data to your account, either on your smartphone or online.

Help and support The best devices are easy to set up and use.

For the best support, look for a manufacturer that offers email and phone customer support.

Are fitness/activity trackers all they’re cracked up to be?

While the popularity of fitness/activity trackers continues to explode, very little published research actually exists demonstrating the accuracy or validity of these devices.

A recent study sponsored by the American Council on Exercise (ACE) found that most devices are pretty good for measuring steps taken during traditional activities. Once people get beyond

that – like elliptical or sport-related movements – it becomes harder to detect actual steps taken.

Predicting calories burned and other data is more complicated by factors, such as how much people move their arms, which make it difficult to get within 10 to 15 percent accuracy because of the biological variability. But the accuracy of a device may be much less important than the fact that they do a good job of getting people up and moving. If a tracker helps people do that, choosing a device based on comfort, ease of use and whatever additional features you find appealing may be the best bet.

©2016 United HealthCare Services, Inc.

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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, you’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.

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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

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Vaccinations or screenings

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Sinus infections

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Allergies

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Minor sprains, burns or rashes

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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)

Note: Costs may vary based on your plan. Costs shown represent national averages. ©2016 United HealthCare Services, Inc.

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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:

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•

Sudden change in vision

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Sudden weakness or trouble talking

Wait time to expect

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Large open wounds

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Difficulty breathing

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

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Severe head injury

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Heavy bleeding

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Spinal injuries

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Chest pain

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Major burns

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Major broken bone

Cost $1200-$1500 average cost

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He’s not the only one who could use a walk

Walking is a great way to burn calories, get fit and brighten your mood Adults need at least 150 minutes of moderate-intensity exercise each week. Walking briskly for 30 minutes, five days a week can help you meet this goal.

As walking becomes easier, try walking faster and farther each day.

The more you walk, the greater the benefits.

Start a walking routine today.

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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.

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Online tools Go mobile! Visit our mobile site

On the go?

Visit umr.com on your mobile device.

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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.

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Follow us on: myUMRhealth and UHCTV

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

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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

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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

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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

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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.

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For kids 10 fun ways to get moving!

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Jump rope

Ride your bike

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3 Dance revolution!

Play “Chase”

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9 Color a snowflake ornament to share!Build an obstacle course

8 Compete in your own Olympics

10 Pillow fight!

7 “Freeze” dance to music

5 Play red rover

6 Play a game of limbo

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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. Š2016 United HealthCare Services, Inc. Visit our website at www.umr.com to learn more.