new 2016 be well - members portal | blue cross of idaho · 2016. 1. 6. · eat five servings of...

2016Be Well

Boise, IdahoJody Jensen Huerta, Health Management

Set a perSonal SMart Goaltrack your goals below and reward yourself when successful.

S Specific: State exactly what you want to achieve.

three Month:

M Measurable: Make clear definitions to help you measure if you’re reaching your goal.

Six Month:

a action oriented: Use action verbs when describing your goal.

nine Month:

rrealistic and relevant: Make sure it fits into your schedule and is something you can achieve.

one Year:

t time Based: Set a specific timeline.

“YoU MeaSUre tHe SIze of tHe accoMplISHMent BY tHe oBStacleS YoU Have to overcoMe to reacH YoUr GoalS.”

–Booker T. WashingTon

langer lakeMegan Hornung, Health Management

fairfield, IdahoJim larson, It operations

Be Determined What do you want to accomplish

in 2016? Why do you want to meet these goals? Write them down and when

you feel like giving up, remember the reasons why you want to change.

This journey will have obstacles, but you can do it! Be patient,

focus on the positive!

sunday Monday Tuesday Wednesday Thursday Friday saturday

Question:What percent of

Americans actually reach their resolutions?

You’ll find answers to the monthly question on the

inside back cover.

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new Year’s Day

Martin Luther king Jr. Day

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S M T W T F SDecember 2015

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S M T W T F SFebruary 2016

January 2016

Find goal-setting workshops on the WellConnected portal

at members.bcidaho.com.

flathead lake, Montanacarolyn Johnson, enrollment and Billing

Be loved good nutrition, a healthy weight,

low stress and staying active play a role in heart health.

Plus, you’ll keep your cholesterol and blood pressure levels in

check. a healthy heart means a healthy life.


Question:What is considered

an ideal blood pressure?

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28 29February is American Heart Month. Talk to your doctor about

heart health.

To find Health Tools and resources available to you, please visit www.fepblue.org.

Select Wellness Resources & Tools for more information.

groundhog DayWear red – support

against heart disease

Mardi gras ash Wednesday

Valentine’s Day Presidents’ Day

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S M T W T F SJanuary 2016

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S M T W T F SMarch 2016

February 2016

pike place Market, WashingtonJim larson, It operations

Be nourishedeat five servings of fruits

and veggies each day.

Fresh produce is very low in calories and is full of fiber

and vitamins to keep you feeling great.


t/f Question:You can save calories when dining out by

ordering a side salad instead of French fries.


inside back cover.

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Daylight savings Begins st. Patrick’s Day

First Day of springPalm sunday

PurimBegins at sunset good Friday

easter

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S M T W T F SApril 2016

March 2016

read across america Day

Find meal plans and food journals

on the WellConnected portal at members.

bcidaho.com

Mt. rainer, WashingtonMegan Hornung, Health Management

Be presentLife is too precious to spend

it staring at a screen. Practice powering-down your technology and make time to focus on yourself and

family. set unplugged goals: no work emails after 5 p.m., one hour

of TV or gaming per day, turn your cell phone

off after 7 p.m.


Question:How many hours

a month does the average person

watch TV?

National Stress Awareness month

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earth DayPassover

Begins at sunset

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S M T W T F SMay 2016

national Walk to Work Day

April 2016

Be Mighty You can improve bone health!

Balance helps build strong bones.

osteoporosis can affect anyone.

nourish your body with fruits and vegetables.

exercise at least 30 minutes per day.

Start today!

columbia river Gorge, oregon Shannon Shade, Medicare advantage operations


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29 30 31 May is National Osteoporosis

Awareness and Prevention Month. Talk to your doctor about osteoporosis

screening.

Question:What vitamin and

mineral combination help to build strong

bones?


inside back cover.

Mother’s Day

armed Forces Day

Memorial Day

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S M T W T F SJune 2016

Cinco de Mayo

May 2016

Smith rocks State park, oregon Deanna Darr, corporate communications

Be a SuperHero

What is your purpose in life? is there something that makes

you feel alive?

Take time to write down your greatest strengths, and what would make each day more

meaningful.


t/f Question:One meaningful word (energy, determined, strong) in plain view each day, can help

you be successful with reaching your goal(s).

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Flag Day

Father’s Day First Day of summer

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S M T W T F SJuly 2016

June 2016

Sync your Fitbit® on the WellConnected

portal, and win prizes during our wellness

challenges.

Bould lake, Mccall, IdahoJohn Welsh, provider Information Management

Be Safe it’s natural for a child to

explore the world. That’s why it’s important to take steps to keep

your kids safe. keep cleaning supplies and medicine out of reach.

Wear seatbelts in the car. Use safety equipment

when riding a bike or skating.


Question:What should you

always wear when swimming or boating

on a lake or river?


inside back cover.

Wear sunscreen, drink plenty of water

and always wear your life vest when you’re

on the water.

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Fourth of July

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S M T W T F SAugust 2016

July 2016

need an energy Boost?

Try this seven-minute exercise break to revamp

your mind and body

Smugglers cove, oregonMegan Hornung, Health Management

start by taking a big drink of fresh water followed by three deep inhales and exhales – then follow the routine below:

Minute one – Step it up: Walk in place or around the office or house. get your blood pumping throughout your body.

Minuteone

Minute five – Give me 20: hit the ground (or use the wall or a table/counter) and whip out your best one-minute of push-ups.

Minutefive

Minute two – Marching high knees: stand in place and march, pulling your knees as high to your chest as possible.

Minutetwo

Minute six – cherry picking: go up onto your tip-toes, reaching both arms to the sky, hold for a moment, then come back down to starting position and repeat.

MinuteSix

Minute three – the Boxer: start punching your arms like there is a punching bag in front of you!

Minutethree

Minute four – Squat it out: stand shoulder width in front of a chair and pretend you are about to sit down. When you are as low as you can go, stand back up and repeat.

Minutefour

Minute seven – namaste: Use this last minute to focus on your breathing and take five deep breaths. When inhaling, let your arms raise up over your head (pause at the top) and then on your exhale, slowly lower your arms back down (repeating five times).

MinuteSeven

legion Baseball, Kuna, Idaho Jodie Dunkley, Health Data analysis

Be Happy Childhood vaccines help prevent

infectious diseases like polio, measles, mumps and rubella. Talk

with your doctor about the importance of scheduling vaccines and regular

check-ups for your child. Your doctor can answer any

questions you have about your child’s health.


Question:What do vaccines

prevent?

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28 29 30 31Blue Cross of Idaho offers discount programs on services for your whole family. Log on at members.bcidaho.com and select Health & Wellness,

then Discount Programs. Under Safe Beginnings, you will find offers on nursery items and much more.

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S M T W T F SSeptember 2016

August 2016

Sun valley, IdahoBob rock, corporate communications

Be Brave here are a few tips for

raising healthy children: Be a good role model.

Choose nutritious foods. exercise as a family.

Vocalize a positive body image. Compliment your child daily.


Question:Over the past 30 years,

by what percentage has childhood obesity

increased?


inside back cover.

September is National Childhood Obesity Awareness Month

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25 26 27 28 29 30DID YoU KnoW? The average child younger than 12

consumes 49 pounds of sugar per year.

Labor Day

Patriot Day

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S M T W T F SOctober 2016

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September 2016

First Day of Fall

lake McDonald, MontanaMichelle Heber, Major and national accounts

Be empowered The earlier breast and cervical

cancer are discovered, the more likely there is to be a positive outcome. empower yourself in this fight by

scheduling regular mammograms and pap tests, and encourage the

women in your life to do so.


Question:What is the second

leading cause of death for American women?

October is National Breast Cancer

Awareness Month.

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rosh hashanahbegins at sunset

Columbus DayYom kippur

begins at sunset

sukkotbegins at sunset

halloween

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S M T W T F SNovember 2016

October 2016

Yukon, canadaKristin White, customer Service

Be Independent Uncontrolled diabetes can

cause heart disease, kidney failure, blindness, stroke and even the

need for amputations. if you have diabetes, it is important to have

your a1c and lipid profile tested at least once a year.


t/f Question:You can control

diabetes if you follow your provider’s

treatment plan and have your A1c tested

yearly.


inside back cover.

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27 28 29 30November is American Diabetes Month. Take control of your health

by eating right and exercising regularly.

Daylight savings ends Veterans Day

Thanksgiving

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November 2016

great american smoke out

Gold fork creek, Mccall, IdahoJohn Welsh, provider Information Management

Be Grateful at the end of each year, we

often sit back and think about happy events, tough moments and times of

total comfort. Take a few minutes to write down 10 things you are

grateful for, and why these are important in your life.


t/f Question:Being grateful can

help people cope with stress and can have a

beneficial effect on heart rate.

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hanukkah Begins

Christmas eve

Christmas Day kwanzaa begins new Year’s eve

First Day of Winter

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December 2016

Pearl harbor remembrance Day

For health and wellness tools, go to members.bcidaho.com, login with your

user name and select WellConnected.

Boise, IdahoBob lockey, corporate communications

Be persistent Last month you took time to reflect

on what makes you grateful. now, it’s time to think back on 2016 and find out what

short and long-term goals you accomplished.


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Question:What does SMART

goal stand for?

new Year’s Day

Martin Luther king Jr. Day

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January 2017

HealtH ScreenInG cHecK lIStPreventive screening Date of appointment Doctor

annual Wellness exam: (Body mass index (BMi), cholesterol screening, blood pressure screening, diet and nutrition discussion)Mammogram/Pap TestFrequency based on doctor’s recommendationBone Density TestColonoscopy or Fecal occult Blood TestFrequency based on doctor’s recommendationProstate Cancer screening Frequency based on doctor’s recommendationDental examFlu Vaccine

MeDIcatIon lISt

Medication Date started Frequency DoseDoctor who prescribed

the medication

KnoW YoUr nUMBerSscreening optimal* Your results Date Your results Date

Blood pressure Below 140/90Blood sugar Below 100Total cholesterol Below 150hDL cholesterol above 50LDL cholesterol Below 130Triglycerides Below 150

*©2016 NCQA, Healthcare Effectiveness and Data Information Set

Blue cross of Idaho offers you a helpful discount program.

Visit members.bcidaho.com and log in to the members portal.

• SelectHealth & Wellness

• SelectDiscount Programs

You will find discounts for Blue Cross of idaho members including infant health and safety programs, fitness club memberships, Medicalert® services, as well as discounts on alternative health, hearing, orthodontia and vision services.

Breakfast veggie frittatas prep & cook time: 40 minutes Servings: 12

Ingredients:1/2 yellow onion, diced1 red bell pepper, diced8 ounces button mushrooms, trimmed and sliced1/4 teaspoon Mrs. Dash1/4 teaspoon black pepper4 eggs4 egg whites1/2 cup fat-free milk3/4 cup reduced-fat sharp cheddar cheese, shredded1/2 zucchini, skin on, diced

Directions: Preheat the oven to 350 degrees. Coat a standard 12-cup muffin pan with oil spray (make sure each cup is well coated to prevent sticking).

Heat a large skillet liberally coated with oil spray over medium heat. Add the onion, bell pepper, and mushrooms and sauté until soft, 8 to 10 minutes. Season with Mrs. Dash and black pepper.

In a large mixing bowl, whisk together eggs, egg whites and skim milk. Add the cheese, zucchini, and sautéed vegetables thoroughly, and any other preferred veggies, herbs and seasonings.

Pour ¼ to ½ cup of the egg mixture into each of the 12 muffin cups. Bake for 22 to 24 minutes (check the oven periodically after 15 minutes to make sure the frittatas don’t burn).

Superfood Saladprep & cook time: 20 minutes Servings: 8

Ingredients:For the Dressing 1/4 cup grapeseed oil 1/2 cup fresh lemon juice 1 Tablespoon ginger, peeled and grated 2 teaspoons whole grain mustard 2 teaspoons pure maple syrup, optional 1/4 teaspoon salt, or to tasteFor the Salad 2 cups kale, tightly packed and thinly sliced 2 cups red cabbage, thinly sliced 2 cups broccoli florets 2 large carrots, peeled and grated 1 medium red bell pepper, julienned

1/2 cup fresh parsley, chopped 1 cup walnuts 1 Tablespoon sesame seeds Optional Topping: 2 medium avocados, dicedDirections: Whisk together all ingredients for the dressing (or use a small blender or food processor) and set aside until ready to use.

Add the kale, cabbage, broccoli, bell pepper and carrots to a large serving bowl. Pour dressing over the salad and toss until coated. Add the parsley, sesame seeds and walnuts and toss again. Top with avocado if desired.

Serve as an entrée salad or as a side salad to your favorite meal.

Breakfast veggie frittatas nutrition factsServings: 1 muffin

amount per Servingcalories 65total fat 4 gcholesterol 75 mgSodium 70 mgtotal carbs 3 gfiber 1 gprotein 6 g

Superfood Saladnutrition factsServings: 1/8 of salad (does not include avocado)

amount per Serving:calories 203total fat 16 gcholesterol 0 mgSodium 39 mgtotal carbs 3 gfiber 6 gprotein 5 g

anSWerSWhat percent of Americans actually reach their resolution? answer: 8 percentWhat is considered an ideal blood pressure? answer: 139/89 or belowYou can save calories when dining out by ordering a side salad instead of French fries. answer: trueHow many hours a month does the average person watch TV? answer: 144 hours, 54 minutes (equaling more than six days!)What vitamin and mineral combination help to build strong bones? answer: vitamin D and calcium

One meaningful word (like energy, determined, strong) in plain view each day, can help you be successful with reaching your goal(s). answer: trueWhat should a child wear when swimming or boating on a lake or river? answer: a lifejacketWhat do vaccines prevent? answer: Diseases such as polio, rubella, tetanus and diphtheriaOver the past 30 years, by what percentage has childhood obesity increased? answer: 50 percent (and 100 percent for adolescents)What is the second leading cause of death for American women? answer: Breast cancer

You can control diabetes if you follow your provider’s treatment plan and have your A1c tested yearly. answer: trueBeing grateful can help people cope with stress and can have a beneficial effect on heart rate. answer: trueWhat does SMART goal stand for? answer: Specific, Measurable, action-oriented, realistic and time-based.

2017 at a Glance

Meridian, Idaho, christine Samuelson, Quality Management

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© 2015 by Blue Cross of Idaho, an Independent Licensee of the Blue Cross and Blue Shield Association

Mailing address: P.o. Box 7408 | Boise, idaho | 83707-14081-208-331-7347 or 1-800-627-1188

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new 2016 be well - members portal | blue cross of idaho · 2016. 1. 6. · eat five servings of...

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