healthy you from umr - january 2016
DESCRIPTION
“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.TRANSCRIPT
HEALTHY YOU Your journey to wellness starts here
How to get back on track if you packed on pounds
during the holidays
What’s your health vision?
Paleo or Mediterranean? Which popular diet is better?
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.
Featured articles
Want to eat better and feel better too?
Tips for getting back on track after the holidays
Popular diets and nutrition
What is your vision of a healthy you?
Smart goals: Achieve your health vision!
Short on time? “Fitting in” time for exercise
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Contents What’s inside
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Departments
Choosing a fitness device
Getting care
Online tools
Chronic condition resources
En Español
For kids
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Want to eat better
and feel better
too?
Download the flyer
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Make sure you are reaching
for right-sized portions.
Get 45 minutes of exercise
every day.
Eat slowly.
Cut the sugar. Limit your
sugar intake to 1 small treat
per day.
Cut the caffeine. Limit your
caffeine intake to 1 cup per
day.
Limit alcohol intake to 1
drink per day for women
and 2 for men.
Substitute whole grains for
processed grains.
Make sure your plate is
composed of 2/3 fruits and
vegetables and 1/3 animal
proteins.
Avoid fried foods.
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Tips for getting back on track after the holidays
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There are so many different and
popular diets out there that it can be
hard to tell which diets are based on
good nutritional advice and which are
not. Explore these videos to learn
more about different types of diets and
their advantages and disadvantages.
Popular diets and nutrition Paleo or Mediterranean – Which is better?
Improving on the Paleo Diet
The Mediterranean Diet
©2016 United HealthCare Services, Inc.
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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?
What’s your vision of a Healthy You?
Now is your opportunity…
To take a moment and spend some
time to think about your health. Just
about anyone can benefit from
making a few changes to live a
healthier life. You may want to lose
a few pounds, make more time to
exercise, or even get more rest.
This issue is all about providing you
with the tools you need to help you
make a positive change!
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S = Small M = Measurable A = Action-based R = Reasonable T = Timely
It’s a New Year Create a “Health Vision” and set some
smart goals for a healthier 2016!
Do you have a vision for
your health?
A Health Vision is a statement that
represents who you would like to be in
the areas of health, fitness and
wellness. It identifies what you would
like to accomplish in the long term − in
6 months, 1 year or even 5 years from
now. The purpose of a Health Vision is
to inspire, energize and motivate!
Imagine you are the healthiest you can
be. What would that look like?
Ask yourself the following questions:
What do I want to achieve? What
would I like less of or more of in my
life? What have I accomplished that I
want to maintain? How would my life
be better? What makes this important
to me?
A good format to use is: I want to …
(do, achieve or become), so that I …
(reasons why it is important).
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Here are some ideas to
consider. Use them to help
you develop a Health Vision
that is meaningful to you.
I want to … establish healthy eating habits
establish a regular exercise
routine
monitor and maintain healthy
blood pressure readings
reduce my cholesterol levels
lose and/or maintain a healthy
weight
establish a healthy sleep pattern
adhere to my prescribed plan of
medical care
So that I … will be a good role model of
healthy behaviors for my family
can reduce my dependence on
medication
can improve my appearance and
self-esteem
will lower my risk of future
disease can decrease and
manage my stress in a healthy
way
will have more energy
can live a long, active, satisfying
life
Example Health Visions:
I want to establish healthy eating
habits so that I can be an
example for my children.
I want to adhere to my
prescribed plan of medical care
so that I can reduce my
cholesterol and lower my risk of
heart disease.
©2016 United HealthCare Services, Inc.
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SMART goals Achieve your Health Vision!
Goals are action steps to help you reach
your personal Health Vision. Setting
goals lets you have a clear plan of what
to do in order to achieve your vision and
helps you measure our progress.
A SMART goal is a an effective behavior
that is S - Small M - Measurable A –
Action-based R - Reasonable T – Timely
Examples of SMART goals:
Physical Activity: I will walk at a brisk pace for 30 minutes per
day, 5 days/wk. at 6:30 p.m.
I will do a strength training routine of 4
exercises (using free weights) daily, 2 days
per week on Tuesdays and Thursdays.
Nutrition: I will bring a lunch to work, consisting of soup
and sandwich daily, 5 days per week on
Monday through Friday.
I will eat oatmeal for breakfast daily, 4 days
per week.
Stress: I will take a tea break at work each afternoon
at 3 p.m. daily, 5 days per week.
I will reduce my stress level from 9/10 to 5/10
by doing 10 minutes of deep breathing
exercise daily, 5 days per week.
Health: I will record my blood pressure reading daily
at 8 a.m., 7 days per week.
I will check and record my blood sugars
before and after each meal daily, 7 days per
week.
My SMART goals:
13 ©2016 United HealthCare Services, Inc.
Short on time? Here are some tips on “fitting in”
time for exercise
Do 10-minutes of bodyweight exercises (pushups, crunches, lunges or squats) in the morning
Take a short recess from your work and go for a walk to burn off energy – and stress
While watching TV, stretch your muscles and hold the stretch for 15 to 30 seconds at a time
throughout a half-hour show
Use housework or yard work to focus on stretching and lifting for 10-minute intervals
Take the stairs instead of the elevator or park your car further from your destination and hoof it
Try yoga-inspired stretching in the evening to wind down and get in your final burst
Ideas for short bursts of activity
14 ©2016 United HealthCare Services, Inc.
Choosing a fitness tracking device
While committing to an exercise program can be difficult, tracking your progress
has never been easier. A recent report estimated there are 19 million
fitness/activity trackers in use, and at least one research report predicts that
number will triple by 2018. Fitness trackers are popular because they motivate
people to exercise more throughout their day without drastic lifestyle changes or
fad diets. In fact, studies show that people are 30 to 40 percent more active when
they use fitness tracker.
The only drawback to their popularity is trying
to determine which of the dozens of options
available is the best fit for you. Those options
can vary from a simple pedometer that
counts your steps to devices that are
designed to measure your calories burned,
heart rate and even your sleep. So how does
a person go about sorting through all of the
various options? There are numerous factors
to consider, such as:
Tracking features
Your fitness routine plays an important role in
determining what type of tracking you need
to do. Are you mainly a walker? If so, a
simple step counter or distance tracker could
be all you need, with features such as a heart
rate monitor being overkill. More of a runner?
A device that shows time, distance, pace and
lap time may be more ideal for you.
Cyclists may be more interested in
monitoring their power and cadence than
simply how many miles they pedal or
calories they burn. A waterproof option may
be a necessity, particularly if you are a
swimmer.
Design/style
Fitness trackers are usually bracelets,
watches or clip-ons, and each has its
advantages. Bracelets and especially
watches are hard to lose. Clip-ons can fall off
or end up in the laundry, but can be more
discreet and a more desirable option for
people who don’t care to wear something on
their wrist 24/7.
Budget
The best trackers generally cost between
$50 and $250. If you pay less, the device
might not be as accurate. Less expensive
options usually don’t have a display, so you
can’t track your progress unless you look at
your smartphone. More expensive options
often include built-in optical heart rate
monitors and GPS. Again,
those options are usually unnecessary if your
primary activity is walking. If you want to try
various trackers before you buy, services,
such as Lumoid, will let you try multiple
trackers for a couple of weeks for a fee. If
you end up buying one of the trackers, the
fee is waived.
Apps and interface
The main point of a fitness tracker is to
enhance your workouts and make them
easier to accomplish. You’ll be less
motivated to reach your fitness goals if your
tracker is confusing or hard to use. Many
trackers have built-in screens, history and
data tracking, and vibrating alarms. Almost
all send data to your account, either on your
smartphone or online.
Help and support
The best devices are easy to set up and use.
For the best support, look for a manufacturer
that offers email and phone
customer support.
Are fitness/activity trackers all they’re cracked up to be?
While the popularity of fitness/activity trackers
continues to explode, very little published
research actually exists demonstrating the
accuracy or validity of these devices.
A recent study sponsored by the American Council on Exercise (ACE) found that most devices
are pretty good for measuring steps taken during traditional activities. Once people get beyond
that – like elliptical or sport-related movements – it becomes harder to detect actual steps taken.
Predicting calories burned and other data is more complicated by factors, such as how much
people move their arms, which make it difficult to get within 10 to 15 percent accuracy because
of the biological variability. But the accuracy of a device may be much less important than the
fact that they do a good job of getting people up and moving. If a tracker helps people do that,
choosing a device based on comfort, ease of use and whatever additional features you find
appealing may be the best bet.
15 ©2016 United HealthCare Services, Inc.
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
16 ©2016 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.
17 ©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
18 ©2016 United HealthCare Services, Inc.
Getting care What you need to know and
where to go
He’s not the only one who could use a walk
Walking is a great way to
burn calories, get fit and
brighten your mood
Adults need at least 150 minutes of
moderate-intensity exercise each
week. Walking briskly for 30 minutes,
five days a week can help you meet
this goal.
As walking becomes easier, try
walking faster and farther each day.
The more you walk, the greater the
benefits.
Start a walking routine today.
19 ©2016 United HealthCare Services, Inc.
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
21 ©2016 United HealthCare Services, Inc.
Online tools Health apps we love
22 ©2016 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
23 ©2016 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 ©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
25 ©2016 United HealthCare Services, Inc.
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
26 ©2016 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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For kids 10 fun ways to get moving!
Jump rope
Play “Chase”
Dance
revolution!
Ride your
bike
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“Freeze”
dance to
music
Color a snowflake ornament to share!
Play red
rover
Pillow fight!
Build an obstacle course
Compete in
your own
Olympics
Play a game
of limbo
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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.