APRIL 2019

01

M600-7964A-APR (4/19) © 2019 American Specialty Health Incorporated (ASH). All rights reserved. Healthyroads, Healthyroads Coach, and the Healthyroads logo are trademarks of ASH. Other names and logos may be trademarks of their respective owners. The Healthyroads program is provided by American Specialty Health Management, Inc., a subsidiary of ASH. Healthyroads is a health education and wellness program; it is not insurance. Exclusively distributed by ASH Management, Inc., P.O. Box 509040, San Diego, CA 92150-9040.

Wellness and Healthy LivingDrug Misuse Versus Abuse

Welcome to HEALTHYROADS!In this monthly newsletter, you’ll find a collection of articles on popular health and wellness topics. If you’d like additional guidance and support in your quest to lose weight, improve nutrition, develop an exercise plan, reduce stress, or quit smoking and haven’t discovered our Weight Management, Tobacco Cessation, and Wellness programs, we encourage you to call us today. Some or all of these programs may have been purchased for you by your employer. To take advantage of all that the Healthyroads® Program has to offer, visit us online at www.healthyroads.com or call us toll-free at 877.330.2746.

01Wellness and Healthy LivingDrug Misuse Versus Abuse

02Nutrition and Weight ManagementWeight Loss for Carb Lovers

03Active LivingGet Over the Newbie’s Hump

04Life SkillsAce Your Job Interview

The abuse and misuse of medicines are widespread problems. Misuse and abuse are not the same, yet both are risky. Learning about both can help keep you and your family safe.

To misuse a drug is to use it in any way other than indicated. Misuse might be taking an extra dose of an over-the-counter (OTC) cough syrup to fend off signs of flu. But even these common meds tend to have warnings on the label. For example, taking too much acetaminophen (such as Tylenol™) can harm your liver. Ibuprofen (such as Advil™) or aspirin can cause stomach ulcers or even heart attack or stroke if misused.

Prescription drugs tend to be misused, too. Say you were given an opioid painkiller for post-surgery pain. Taking a leftover pill for a mild headache would be a type of misuse. And giving some of your pills to a friend who has back strain would also be misuse. But misuse can be a simple matter of forgetting to take a dose. Or taking it twice without realizing it. Misusing these drugs even once can cause harm or, in some cases, death.

Drug abuse often involves taking drugs to escape certain feelings or problems or to get “high.” You may grow more reliant on the drug and keep taking it despite knowing it’s hurting you. But drug abuse can

also start with misuse. It’s not rare for someone to become addicted while trying to treat an illness or injury. Then, even after the drug is no longer needed, it’s hard for the person to stop taking it. Abusing drugs over the long term can also lead to tolerance. This means the user must take higher and higher doses to get the same result.

The bottom line is that taking a drug in any way other than how the drug label or your doctor indicates can pose a grave risk to your health. Keep yourself and your family safe. Only use meds as directed by your doctor or the drug label. If you’re not sure about a drug, ask a doctor or pharmacist.

There are ways to help guard against misuse. Have a plan for taking your meds. Set up alerts on your watch or phone so you don’t forget. Keeping your pills in a pill organizer can help you know what to take at which times, and it can help you see whether you missed a dose.

If you think you may be dealing with drug abuse or addiction, you can start by talking with your doctor. He or she can help you find ways to get back on track, or help connect you with the right resources.

02

IMAGINE ...Getting a report on your health that’s specific to you . . . in just minutes. Healthyroads.com can help you gauge your current health and find ways to improve it.

Simply visit www.healthyroads.com today!

COACH TIP:Do you love fruits, grains,

veggies, and legumes?

You don’t have to cut out

these healthy “carb” foods

to lose weight. Instead,

cut out refined carbs

like sugar and white

flour products.

Nutrition and Weight Management Weight Loss for Carb Lovers

Cutting out carbs and eating lots of protein and fat is often touted as a sure-fire way to shed weight. Every few years, a new version of this food fad gets trendy. But there’s a lot of confusion about carbs. If you love your fruits, grains, veggies, and legumes, you’ll be glad to know you can eat them and still lose weight. In fact, keeping them in your food plan can help you lose weight—if you know how.

The real question is which carbs to cut out. That’s because not all carbs have the same effect on your metabolism. Some carbs are healthy and natural. They tend to be fiber-rich and full of vitamins and nutrients. Think of apples, sweet potatoes, and peas. Other carbs are refined. These tend to be high in added sugar and bleached, processed grains. Think of cake, soda, and sugary breakfast cereals. So, to help with weight loss, try to cut back on refined carbs.

Unlike refined carbs, complex carbs digest more slowly. They tend to be high in nutrients and low in calories. They provide a steady source of energy throughout the day, and they can help control hunger. In fact, two of the most highly regarded food plans, the Mediterranean diet and the DASH diet, are rich in complex carbs. Both plans are nutritionally sound, and they can help you lose extra weight.

Here are a few ways to eat carbs and still honor your weight management goals:

• Try to get most of your carbs from fresh fruits, veggies, whole grains, beans, and dairy without added sugar.

• Choose high-fiber snacks like oatmeal, whole grain crackers with fruit, or fresh veggies with bean dip or hummus.

• Choose whole grains over refined grains. Whole grains include brown rice, oats, barley, quinoa, whole grain pasta or bread, and whole-kernel corn. When possible, avoid white flour and white rice.

• Limit foods and drinks with added sugars. These include candy, cookies, and sugar-sweetened drinks, as well as many prepared, store-bought items like spaghetti sauce, ketchup, dressings, and breads. Read labels when you shop.

• Eat fiber-rich whole fruits instead of drinking fruit juice.

So, opt for the right kinds of carbs and limit the less healthy ones. You may lose weight and even improve your health and energy.

03

SERIOUS ABOUT QUITTING?

We at Healthyroads understand the challenges of quitting smoking. That’s why we offer a comprehensive Tobacco Cessation program that provides you with the best techniques to help you quit—once and for all. From our coaching program and educational materials to our online resources and nicotine replacement therapy products (if included in your benefit), we give you every chance to succeed. For anyone considering quitting smoking, take the first step and visit www.healthyroads.com or contact us at 877.330.2746.

Active Living Get Over the Newbie’s Hump

There’s a good chance you know someone who is really excited about fitness. Working out seems as easy for them as breathing. But how does anyone get to that point? Why doesn’t working out feel second nature to you?

Well, there’s a good chance this fitness enthusiast has been working at it for some time. He or she may have even started where you are now. You, too, can get to that place where you don’t just tolerate exercise but truly enjoy it. It takes some time and a bit of patience, though. It also requires the right mindset.

Make a simple workout plan, such as “I’ll take a brisk 20-minute walk every day.” Then commit to sticking with the plan for at least 3 or 4 weeks. Once you have a few weeks behind you, you’ll probably be feeling better mentally and physically. That’s when you’ve cleared the beginner’s hump. At that point, it gets easier to keep going. Here are a few tips to help get you on your way:

• Do what you enjoy. If you dread the treadmill or stationary bike, feel free to steer clear of them. Try hiking, mountain biking. basketball, or a dance or boot camp class, instead. Add some upbeat music to your walk, run, or ride. Work out with friends. Stack the odds of fun in your favor.

• Take it (somewhat) easy. Don’t push too hard or too fast when you’re just starting. Set realistic goals and build your fitness slowly. The first few weeks often feel the hardest because you’re just starting to ramp up. Your body needs time to adjust to the new activity level. But, with effort and time, there’s a good chance you’ll start to feel a little stronger. Your energy, sleep, and mood may improve. Workouts will likely get easier—and maybe, eventually, fun.

• Choose your attitude. If you find yourself ready to skip a workout or give up in the middle of one, call on your willpower. Find a way to honor your commitment, even if you need to slow your pace or take a break. Do not push yourself if you feel pain, you have trouble breathing, or your heart feels like it’s racing or pounding out of your chest. In those cases, stop right away. If you don’t feel better after resting, seek medical help.

Sleeping and eating well can also help you stick with your fitness routine. And you can seek inspiration by talking to people who have made the transition from unfit to fit. If you have any health issues or you haven’t been active in a while, talk with your doctor before you begin to make sure your routine will be safe for you. Then, muster your determination and take those first steps.

04

GET STARTED with Healthyroads today! You can receive these features at no cost:

À Telephone sessions with a Healthyroads Coach®

À Award-winning materials

À Password-protected website for tracking your progress

For more information, visit us online at www.healthyroads.com or call us toll-free at 877.330.2746.

WE WANT TO HEAR FROM YOU!

Do you have ideas for articles you would like to read? Suggestions for improvements? Please let us know at Feedback@Healthyroads.com.

Life SkillsAce Your Job Interview

Looking for a job is a process—one that takes many steps. Writing a resume, networking, and completing online job applications are just a few. Then comes the day when you land an interview for a job—perhaps one you really want. Feeling nervous as the appointment draws near is normal. But you have more control over the outcome than you may think—if you prepare well. These tips may help:

• Do your research. Learn all you can about the company, its mission, its products and services, and its standing in the industry. And learn all you can about the duties and skills the job calls for. Think of why you’d be a good fit.

• Think about what you’ll be asked. Do an online search for common interview questions. Then come up with some answers that give real-life examples of your past accomplishments and why they make you a good fit for this job. Think back to steps you took in past jobs that boosted productivity or profits, or that solved a tough problem in your department.

• Practice. Do some mock interviewing with a friend. Practice answering questions—out loud. Mentally picture yourself in the interview feeling calm and poised as you answer questions in an articulate, intelligent manner.

• Listen closely. Listen to each question you are asked during the interview. You will be nervous

and excited. So, take a few deep breaths, and try not to talk over or interrupt the interviewer. Make sure you fully understand each question before you answer. And don’t be afraid to ask that a question be repeated.

• Ask your own questions. This is also your chance to learn if this is the right job for you. Ask about the management style. Ask if the team you’d be working with is a collaborative one. You might also ask the hiring manager to explain the most pressing problem his or her department faces. Then give a concrete example of how your skills could help solve it.

• Body language. Keep an upright, but relaxed posture. Make eye contact and give the interviewer your full attention. Stay engaged and upbeat. But don’t go overboard with a falsely cheerful or overly exuberant attitude. It’s OK to be friendly, but don’t be too chummy or informal. Express confidence, but don’t be overly boastful. And never say anything negative about former employers.

Finding work that satisfies you and has meaning can boost well-being in a big way. That, and the financial security and health benefits a job brings, can all boost your health and quality of life. Honing your job-seeking skills can help you get there.