healthy you from umr - january 2016

HEALTHY YOU Your journey to wellness starts here

How to get back on track if you packed on pounds

during the holidays

What’s your health vision?

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.

Featured articles

Want to eat better and feel better too?

Tips for getting back on track after the holidays

Popular diets and nutrition

What is your vision of a healthy you?

Smart goals: Achieve your health vision!

Short on time? “Fitting in” time for exercise

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Contents What’s inside


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6

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Departments

Choosing a fitness device

Getting care

Online tools

Chronic condition resources

En Español

For kids

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14

16

20

24

26

27

18

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Want to eat better

and feel better

too?

Download the flyer


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https://www.umr.com/print/UM1156.pdf


Make sure you are reaching

for right-sized portions.

Get 45 minutes of exercise

every day.

Eat slowly.

Cut the sugar. Limit your

sugar intake to 1 small treat

per day.

Cut the caffeine. Limit your

caffeine intake to 1 cup per

day.

Limit alcohol intake to 1

drink per day for women

and 2 for men.

Substitute whole grains for

processed grains.

Make sure your plate is

composed of 2/3 fruits and

vegetables and 1/3 animal

proteins.

Avoid fried foods.

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Tips for getting back on track after the holidays

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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.

Popular diets and nutrition Paleo or Mediterranean – Which is better?

Improving on the Paleo Diet

The Mediterranean Diet


8

http://www.uhc.tv/uhc_video/improving-on-the-paleo-diet

http://www.uhc.tv/uhc_video/the-mediterranean-diet-for-beginners

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?

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

It’s a New Year Create a “Health Vision” and set some

smart goals for a healthier 2016!

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!

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

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).


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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

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.

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.

My SMART goals:

13 ©2016 United HealthCare Services, Inc.

Short on time? Here are some tips on “fitting in”

time for exercise

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

Ideas for short bursts of activity


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:

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.

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.


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).

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.

You can also find a provider

near you by visiting our Web

site at www.umr.com.

Getting care What you need to know and

where to go


http://www.umr.com/

Retail clinic/convenient care clinic Retail clinics, sometimes called convenient care clinics, are located

in retail stores, supermarkets and pharmacies.

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

on weekends.

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)

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 non-

employer sponsored facilities)

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

national averages.



where to go

Your doctor’s office Seeing your doctor is important. Your doctor knows your

medical history and any ongoing health conditions.

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:

• Preventive services and

vaccinations

• Medical problems or symptoms that

are not an immediate, serious

threat to your health or life

Wait time to expect 1 week or more (approximate wait

time for an appointment)

Cost $100-$150 average cost

When to go:

• Sudden change in vision

• Sudden weakness or trouble talking

• Large open wounds

• Difficulty breathing

• Severe head injury

• Heavy bleeding

• Spinal injuries

• Chest pain

• Major burns

• Major broken bone

Wait time to expect 3-12 hours (approximate wait time for

non-critical cases)

Cost $1200-$1500 average cost



where to go

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.


Registering for online service is as easy as 1-2-3

Be sure to have your member ID card handy.

Visit umr.com and click “New user? Register here”.

Follow the on-screen prompts to complete your registration.


Click or touch the New User link to register.

1

2

3

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Online tools Get your claim and benefit information fast!

On the go? Visit umr.com on

your mobile device.

Online tools Go mobile! Visit our mobile site


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.

https://itunes.apple.com/us/app/optumizeme/id423657300?mt=8

http://www.beasmartpatient.com/smart-patient-app/

http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/safer-car.shtml

http://www.beasmartpatient.com/smart-patient-app/

http://www.foodsafety.gov/experts/askkaren/index.html

https://itunes.apple.com/us/app/safercar/id593086230?ls=1&mt=8

Need some ideas for dinner? Log in to umr.com and visit

the health center to find healthy recipes and cooking videos.

Follow us on: myUMRhealth

and UHCTV


https://www.youtube.com/user/myUMRhealth?feature=mhee

https://www.youtube.com/user/uhctvchannel

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

Heart health resources


Chronic conditions Manage your condition

http://tools.cardiosource.org/ASCVD-Risk-Estimator/



http://mylifecheck.heart.org/PledgePage.aspx?NavID=5&CultureCode=en-US

https://fhs.umr.com/print/UM0943.pdf

Diabetes resources

Build Your Defense Against

Respiratory Infections

American Lung Association

National Heart, Lung, and Blood

Institute

Asthma and Allergy Foundation

of America

Lung health resources

Tips for Managing Stress

Depression Self-Assessment

National Alliance on Mental Health

Mental health resources

American Cancer Society

Cancer resources and

information

From the Department of Health

and Human Services

Colonoscopy: The Gold

Standard for Cancer Screening

Cancer resources

American Diabetes Association

Keep on Track with Diabetes

Carbohydrate Counting for

Diabetes Management

Eating Out Can Be Fun and

Easy Even with Diabetes

What is the A1c test?

Chronic conditions Manage your condition




http://www.lung.org/

https://www.nhlbi.nih.gov/

https://www.nhlbi.nih.gov/

http://www.aafa.org/

http://www.aafa.org/

http://www.cancer.org/

http://www.cancer.org/

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer



http://www.diabetes.org/










http://www.nami.org/


En Español

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

Cómo obtener atención


https://fhs.umr.com/print/UM0436-SP.pdf


https://fhs.umr.com/print/UM0113-BW-SP.pdf






https://www.nlm.nih.gov/medlineplus/spanish/obesityinchildren.html

http://www.justplainclear.com/




https://www.nlm.nih.gov/medlineplus/spanish/obesityinchildren.html

For kids

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.

From UnitedHealthcare Children’s

Foundation


https://www.z2systems.com/nps/servlet/DisplayLink?orgId=uhccf&emailId=db2053fee45b6829cccbba35619455d2dm149571db2&&linkId=471&targetUrl=http://www.uhccf.org

https://www.z2systems.com/nps/servlet/DisplayLink?orgId=uhccf&emailId=db2053fee45b6829cccbba35619455d2dm149571db2&&linkId=470&targetUrl=http://www.uhccf.org/shop

For kids 10 fun ways to get moving!

Jump rope

Play “Chase”

Dance

revolution!

Ride your

bike

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2 3

4


“Freeze”

dance to

music

Color a snowflake ornament to share!

Play red

rover

Pillow fight!

Build an obstacle course

Compete in

your own

Olympics

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.


Visit our website at www.umr.com to

learn more.

http://www.umr.com/

healthy you from umr - january 2016

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