HEALTHY YOU Your journey to wellness starts here

Just for mom Healthy and delicious recipes for Mother’s day

5 nutrients women need

Spring cleaning Keeping allergies at bay

Contents What’s inside

©2016 United HealthCare Services, Inc.

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Just for Mom: Cook a healthy meal for Mom

5 nutrients women need

Spring cleaning: Tips to keep your home from triggering allergies

Asthma: Is your asthma out of control?

Tips for managing pet allergies

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Online tools

Getting care

Managing chronic conditions

Fitness tools

Healthy Living: Tips for the entire family

En Español

For kids

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Departments Features

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

the health center to find healthy recipes.

Follow us on: myUMRhealth

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We love moms. They’re always doing something for everyone else. So we thought,

why not create a special menu that you can share with that special mom in your

life? These are chef-inspired recipes from our staff that are healthy and filled with

nutritional goodness.

For the entrée Get recipe: Lime and spice

grilled chicken breast 1 Serving, Calories 215

Add some veggies Get recipe: Chilled lemon

asparagus with pecans 1 Serving, Calories 101

For dessert Get recipe: Orange rice pudding 1 Serving, Calories 242

Start with a salad Get recipe: Strawberry spring

salad 1 serving, Calories 110

Just for mom Cook a special meal just for Mom

Nutrients for women Your special needs

©2016 United HealthCare Services, Inc.

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Good health starts with

your diet

And, women have special needs at

different times during their life. For

women of child-bearing age, a

healthy diet that is rich in essential

vitamins and minerals is especially

crucial to ensure that your baby

develops properly and is healthy.

As women age, our bodies change,

and require additional nutritional

support to help prevent osteoporosis

and to help fight off disease. It’s

important that you talk with your

doctor about how you are feeling,

any symptoms you may be having

and your diet to ensure that you’re

getting enough of what your body

needs to be healthy and well.

Although, it’s always best to get your

vitamins and minerals by eating a

healthy diet, your doctor may

suggest supplements, as needed, to

address any deficiencies.

©2016 United HealthCare Services, Inc.

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F Folic acid

Folic acid or Folate (natural

form) is crucial for the creation of

new cells and for maintenance of

DNA. Folic acid is especially

important for women of child-

bearing age.

D Vitamin D

Vitamin D helps your body absorb

calcium and is crucial for

preventing osteoporosis and may

help reduce incidence of breast,

colon and ovarian cancer.

C Vitamin C

Vitamin C helps your body heal

wounds and make red blood cells. It

also helps with concentration. A

recent study showed that women

need slightly more vitamin C

than men.

Iron

Mineral

Iron is an essential mineral that

helps transport oxygen

throughout the body. If you aren’t

getting enough iron, you may feel

fatigued because your body can’t

make enough red-blood cells.

Mg Magnesium

Magnesium helps the body relax

and regulate blood pressure. It also

prevents osteoporosis. In women of

child-bearing age, evidence shows it

helps with symptoms of PMS

including, mood and cramping.

5 nutrients all women need

©2016 United HealthCare Services, Inc.

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Spring cleaning Tips to keep your home from

triggering allergies

Use vacuum

weekly with a

small particle

HEPA filter

Remove items

that collect

dust, or store

them in

plastic bins

Use air

conditioner

during pollen

season

Keep relative

humidity at

30% or less to

combat mold

©2016 United HealthCare Services, Inc.

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Clean

surfaces with

vinegar and

water

Have house

regularly

exterminated

Regularly

wash linens,

pillows and

blankets in

130° water

Store pet food

in plastic

containers

Regularly clean

refrigerator and

discard dated

food

Learn more about cleaning

tips for allergy and asthma

sufferers From the American Academy or

Allergy Asthma & Immunology

Learn more

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In a severe attack, walls become inflamed and thickened and coated with mucus

With normal breathing, airways are open and clear

During an attack, airways become inflamed

What happens during an asthma attack?

Preventing severe attacks Asthma is a chronic, long-term lung disease that inflames and

narrows the airways and can cause wheezing, chest tightness,

shortness of breath and coughing. Although the exact cause is not

known and there is no cure, there are steps you can take to keep

your asthma under control.

1

Get a flu shot

2

Avoid asthma

triggers, if

possible

3

Work with your

doctor to develop

your action plan

4

Monitor your

asthma using a

peak flow meter,

if prescribed

5

Use your inhaler

as prescribed to

avoid attacks

©2016 United HealthCare Services, Inc.

Asthma Is your asthma getting out of control?

8 tips for managing pet

allergies

Make your bedroom a pet-

free zone.

Wash bedding in 130 degree

water.

Use a HEPA air filter/purifier

to trap pet dander.

Keep your pet off upholstered

furniture, and clean other

furniture regularly.

Consider having your pet

become an “outdoor” only

animal if allergies persist.

Clean carpet weekly using a

vacuum with a HEPA small

particle air filter.

If your pet rides in the car,

cover seats and wash covers

regularly.

Make sure your pet has a

balanced diet that promotes

healthy skin and prevents

excess shedding and dander.

Pet allergies Tips for managing pet allergies

©2016 United HealthCare Services, Inc.

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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.

©2016 United HealthCare Services, Inc.

Click or touch the New User link to register.

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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

13 ©2016 United HealthCare Services, Inc.

Explore our e-learning courses Healthy You university e-learning courses are available

free to all UMR members and their families. Our e-

learning courses cover a variety of health and wellness

topics to help you on your journey to wellness.

eLearning Become a student of better health

©2016 United HealthCare Services, Inc.

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Healthy at any age Women and aging Learn tips for living a healthy life at any age. Length: 2:58 Closed captioned in English.

Watch: Healthy at any age

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

website at www.umr.com.

Getting care What you need to know and

where to go

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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.

16 ©2016 United HealthCare Services, Inc.

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.

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

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Getting care What you need to know and

where to go

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

18 ©2016 United HealthCare Services, Inc.

Chronic conditions Manage your condition

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

19 ©2016 United HealthCare Services, Inc.

Get moving Fact: Our bodies were meant to move.

It doesn’t matter if you choose to walk,

ride a bike, play tennis or jump rope.

What matters is that you are moving.

Regular exercise helps you manage

your weight, improves your mood and

energy levels, helps you sleep better

and it’s just plain fun. So let’s get

moving! Here are some fitness tools

you might want to use.

Important: Always check with your

provider before starting any new

fitness/exercise program.

Walk for Health - Monthly Walking

Log

Top 10 Reasons to Take the Stairs

SuperTracker from USDA.gov

Learn more

20 ©2016 United HealthCare Services, Inc.

Fitness tools Let’s get moving

Men’s health Essential Screening Tests for Men

Adult Screenings and Immunization

Guidelines

Men's Health

Learn more Take control of your health today.

Regular preventive care screenings

can ensure that you understand your

risk factors for chronic conditions and

can take steps to improve your health.

21 ©2016 United HealthCare Services, Inc.

Healthy living Men’s health tips

Women’s health

With our busy lives, it can sometimes

be hard to really take the time to take

care of ourselves. As women, it’s

important to take that time. Here are

some useful tools and information.

Staying Healthy at Every Stage in Life

Women's Preventive Health

Adult Screenings and Immunization

Guidelines

App: Early Detection Plan from the

National Breast Cancer Foundation

Have you had your mammogram?

Learn more

22 ©2016 United HealthCare Services, Inc.

Healthy living Women’s health tips

Kids’ health

Child Screening Guidelines and

Immunization Schedule

Healthychildren.org

From the American Academy of

Pediatricians

Parenting

From the U.S. Department of Health and

Human Services

Learn more

Regular preventive screenings

and care can help ensure that your

child stays healthy and well and

that any causes for concern are

identified early. Here are some

helpful tools and information:

23 ©2016 United HealthCare Services, Inc.

Healthy living Kids’ health tips

Basic first aid Do you know how to treat a burn, clean a wound, or help

someone if they are choking? Here are some great resources to

help you learn more and be better prepared when accidents

happen.

Learn how

Get first aid procedures

and information

from MedlinePlus, a

service of the U.S.

National Library of

Medicine and the National

Institutes of Health

What to put in your first

aid kit

from FEMA, The Federal

Emergency Management

Agency

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App: First Aid

From the American Red Cross

©2016 United HealthCare Services, Inc.

First aid Resources for life’s little accidents

En Español

Recursos

Visite nuestra página en español,

haga clic al botón “en español” para

más información y recursos de UMR

Visite umr.com

Conocer sus números

Conocer sus números

Tomar sus medicamentos

Mis medicamentos diarios

Obesidad en niños

Obesidad infantil

Cómo obtener atención

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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

26 ©2016 United HealthCare Services, Inc.

Make

exercise

a part of

your day!

27 ©2016 United HealthCare Services, Inc.

For kids Help Mom get dressed for

her workout!

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.

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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.

©2016 United HealthCare Services, Inc.

Visit our website at www.umr.com to

learn more.