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

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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

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25

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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.

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48.9% of traffic deaths during the holiday periods

involved drunken driving.

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“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.

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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.

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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.

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Don’t pack on the pounds during the holidays

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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.

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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.

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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

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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.

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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.

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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

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

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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.