healthy you from umr - holiday edition
DESCRIPTION
Healthy You from UMR - October 2015 Healthy You from UMR “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.TRANSCRIPT
HEALTHY YOU Your journey to wellness starts here
Holiday drinking Stay safe and
healthy this holiday
season
Healthy & delicious Holiday recipes you’ll love
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.
©2015 United HealthCare Services, Inc.
Contents What’s inside
©2015 United HealthCare Services, Inc.
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
– tips for caregivers
Ready to quit? The Great American Smokeout
2
4
6
11
15
17
8
15
11
©2015 United HealthCare Services, Inc.
Departments
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
3
12
18
19
23
25
26
18
26
4 ©2015 United HealthCare Services, Inc.
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?
Women 1 drink per day
Men 2 drinks per day
Holiday drinking Stay safe & healthy this holiday season
Beer or wine cooler 1 - 12 oz. can or bottle
Wine 1 - 5 oz. glass
Shot 1 1.5 oz. 80-proof distilled spirits
This holiday season:
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.
1
2
3
©2015 United HealthCare Services, Inc.
48.9% of traffic deaths during the holiday periods
involved drunken driving.
5
©2015 United HealthCare Services, Inc.
6
“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
Entrées
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.
©2015 United HealthCare Services, Inc.
7
Holiday recipes Enjoy these healthy and delicious
holiday recipes from UHC TV
8 ©2015United HealthCare Services, Inc.
Search our healthy recipes index go
Get Chef Daniels’ recipe for
“healthified” pumpkin pie go
Download recipe
Chef Daniel’s “healthified” pumpkin pie
Holiday recipes Enjoy these healthy and delicious
holiday recipes from UHC TV
©2015 United HealthCare Services, Inc.
9
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!
Make time for regular, healthy meals so you and your family
don’t get too hungry and munch on sweet treats.
Focus on friends at holiday gatherings, rather than food.
Keep healthy snacks handy – such as cut up fresh fruit and
vegetables.
Try a snack mix of low-sugar cereals (select ones with different
grains and shapes) along with raisins, mini-pretzels and
sunflower seeds.
Make healthy snacks fun: serve them in muffin liners or wrap
them in colorful plastic wrap tied with a holiday ribbon.
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
off your hunger; try a cup of hot soup or half a sandwich.
1
2
3
4
5
6
7
Don’t pack on the pounds during the holidays
©2015 United HealthCare Services, Inc.
10
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
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,
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.
8
9
10
11
12 oz. Beer 155 calories
5 oz. glass of wine 122 calories
1 shot spirits 95 calories
Calories in common alcoholic beverages
Don’t pack on the pounds during the holidays
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
recipe with a sugar substitute.
Try cutting down on the sugar and
increasing the use of cinnamon,
nutmeg, vanilla, and other sweet
tasting spices and flavorings.
Replace ½ the fat in your recipe with
applesauce or baby-food prunes
when making brownies, cakes or
cookies.
11
1
2
3
©2015 United HealthCare Services, Inc.
Diabetes during the holidays Tips for revising recipes
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.
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
12 ©2015 United HealthCare Services, Inc.
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.
13 ©2015 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
14 ©2015 United HealthCare Services, Inc.
Getting care What you need to know and
where to go
Caring for family
15 ©2015 United HealthCare Services, Inc.
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.
Tips for caring for those with special
needs during the holidays
16
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.
1
2
3
4
5
6
7
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
©2015 United HealthCare Services, Inc.
Caring for family
Tips for caring for those with special
needs during the holidays
17 ©2015 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!
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
18 ©2015 United HealthCare Services, Inc.
National Get Outdoors Day
Recreation.gov
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.
©2015 United HealthCare Services, Inc.
Click or touch the New User link to register.
1
2
3
19
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
20 ©2015 United HealthCare Services, Inc.
Online tools Health apps we love
21 ©2015 United HealthCare Services, Inc.
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.
Follow us on: myUMRhealth
and UHCTV
22 ©2015 United HealthCare Services, Inc.
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
23 ©2015 United HealthCare Services, Inc.
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
24 ©2015 United HealthCare Services, Inc.
Chronic conditions Manage your condition
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
25 ©2015 United HealthCare Services, Inc.
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 ©2015 United HealthCare Services, Inc.
Oliver & Hope's
Adventure Under the
Stars (Oliver & Hope
Series, Book 2)
Grins to Go Bag - A Gift Bag of Toys,
Games and Activities for Boys and Girls
Oliver Plush
with Cape
2016 UnitedHealthcare Children's
Foundation KidspirationTM Wall
Calendar
By purchasing your event tickets
through Tickets for Hope®, 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.
©2015 United HealthCare Services, Inc.
Visit our website at www.umr.com to
learn more.