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Winter Issue ~ 2017

HEALTHY YOU New Year, New Healthier You

Real reasonable resolutions (You can actually stick to)

Avoiding the midwinter slump Making the most of your next doctor’s visit Six simple steps to a more mindful you

You r l i fe i s w h at yo u ma ke o f i t. M a k e i t gre at.


Š2017 United HealthCare Services, Inc.

HEALTHY YOU New Year, New (Healthier!) You

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 ©2017 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.

©2017 United HealthCare Services, Inc.

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.



A firm decision to do or not to do something


©2017 United HealthCare Services, Inc.

CONTENTS What’s inside Real resolutions: Reasonable, healthy goals 6

Connect with yourself

Tests and screenings: Find out how to age in health 8 6 steps to a mindful you: Pay attention to the present 10 Getting care: What you need to know and where to go 12 Fresh look at food labels: Know what you’re eating 15 Maximize your next doctor’s visit: Make a plan for your next check-up 16 Beating the “blahs”: Tips for boosting your mood 18 Online tools: Take control on our mobile site 20

Be here, today

Health spotlight: Tools and resources 22 Dinner ideas: Healthy comfort food 24 Espanol: Resources for Spanish speakers 25 Avoiding the flu: Hand washing tips 26

GO ONLINE Register on to take advantage of all our online resources for members. ©2017 United HealthCare Services, Inc.


You think you want a resolution?

Real resolution: A resolution doesn’t need to be a major overhaul. Set your sights on reasonable, healthy goals you can stick to.


Š2017 United HealthCare Services, Inc.

Set REAL resolutions > Fad diets, be gone. > B  e wary of intense fitness goals (so you don’t burn out the first week at the gym). > Small steps and achievable goals win.


Remember: Talk to your doctor before starting a new workout regimen.

Be kind to yourself CHECK POINTS Break your goals into smaller pieces and track your progress. LONG GAME Don’t beat yourself up for getting behind on a goal. This is a marathon, not a sprint to the finish line. Progress is the name of the game.

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Invi te in y a frien our d reso or fam the ily lu pr help ogram tion. W memb er to heth toge hold er y ther acc e a ou w join you oun ch o or t ther able ork a bu ,h d mak dy is b aving o e it bett und to er.

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55 STEPS Steps

to real resolutions successful youtocan fulfill and feelresolutions good about

Ask Yourself

Are my resolution prospects within reach?

UR O Y D EXPAN ING more K volve in N n I a c TH about tions

resolu Think ily and nable goals. s s fam e n Reaso t k your oughts. t and fi s a ie d d n n a a th als – heir th

t go family h in on g i e w to friends

Will I overextend myself with this goal? Is my family on board? Will I burn out after a month or two of working toward this goal?


Reasonable, real resolutions are about progress and growth. They are movable and revisable. If you find that you can’t achieve 30 minutes of mindfulness practice every day, change it up to every other day or a more attainable goal.

©2017 United HealthCare Services, Inc.


It’s screening time What you need to know and when to go

Real resolution: Get checked!


Heart disease and cancer are the two leading causes of death in the United States, and the risks of developing a significant health condition are significantly higher for men age 50 and older.

Age 20-39 Start regular screenings p Blood pressure p High cholesterol p Diabetes p Obesity p BMI (body mass index) *Your doctor may suggest more frequent tests if you are at risk for heart disease or diabetes. p Begin receiving testicular exams during routine physicals




p Ask your doctor whether you should have a prostate exam if you have a family history or personal risk factors

p R  eceive a prostate exam if your doctor recommends it based on your risk factors

p C  ontinue with all recommended screenings and self exams

p B  egin screenings for colorectal cancer

p C  ontinue testicular exams and other regular screenings

p C  ontinue self exams for skin cancer

p R  eceive a bone mineral density test to check for osteoporosis

p P  ay attention to moles and lesions for signs of skin cancer

Quick Tip

Look up! Studies show that having a positive attitude can have a huge impact on how we age.


Š2017 United HealthCare Services, Inc.

Recommended tests are based on your age and your overall risk factors. The guidelines here are a general reference only. Always discuss your particular health care needs with your physician.


Because women’s bodies change as we age, so do the tests recommended for each stage of adulthood.

Age 20-39 Get regular screenings p Blood pressure p High cholesterol p Diabetes p Obesity p BMI (body mass index) p Receive a pelvic exam/ Pap smear every three years to screen for cervical cancer *Your doctor may suggest more frequent tests if you are at risk for heart disease or diabetes.

40-49 p Ask your doctor whether you should have a mammogram to screen for breast cancer; your family history and personal risk factors may call for earlier testing p Continue to receive a pelvic exam/Pap smear every three years



p R  eceive a mammogram every two years

p R  eceive a bone mineral density test to check for osteoporosis

p B  egin screenings for colorectal cancer

p C  ontinue with recommended mammograms and colorectal screenings

p A  sk if you should begin testing for osteoporosis

p A  sk whether you should continue cervical cancer screenings p G  et regular hearing and vision checks

Quick Tip

Stay sharp by participating in activities that keep your mind alert. Try learning to play an instrument or beginning a new hobby. Š2017 United HealthCare Services, Inc.


Six steps to a more mindful you

Real resolution:

Learn how to PAUSE, connect with yourself, and quiet the noise around you.

Step 2: Notice your breathing. Inhale and exhale.

Train yourself to avoid dwelling on the past or the future – the source of most of our stress – so you can be more alive, more connected and more your authentic self.

Step 3:

Mindful awareness is “paying attention to present moment experiences with openness, curiosity and a willingness to be with what is.”

Observe your body in the present. Close your eyes and scan your body from head to toe.


©2017 United HealthCare Services, Inc.

Step 1: Find a quiet place where you won’t be disturbed.

Step 6: As you observe yourself in the moment, you’ll be better able to move on to what’s next.

Step 4: Take in the sounds and smells around you.

©2017 United HealthCare Services, Inc.

Step 5: Acknowledge your emotions.

Source: Mindful Awareness Research Center


Getting care What you need to know and where to go

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.

IMPORTANT: If you are severely ill and/or this is an emergency, call 911.

You can also find a provider near you by visiting our website at


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.

Š2017 United HealthCare Services, Inc.

Retail clinic/ Convenient care clinic Retail clinics, sometimes called convenient care clinics, are located in retail stores, supermarkets and pharmacies.

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)


$50-$100 (approximate cost per service for non-employer sponsored facilities)

Urgent care Urgent care centers, sometimes called walk-in clinics, are often open in the evenings and on weekends.

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)


$150-$200 average cost (for non-employer sponsored facilities)

Note: Costs may vary based on your plan. Costs shown represent national averages. ©2017 United HealthCare Services, Inc.


Getting care (continued) Your doctor’s office

Seeing your doctor is important. Your doctor knows your medical history and any ongoing health conditions.

When to go: • Preventive services and vaccinations • M  edical 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)


$100-$150 average cost

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: • • • • • • • • • •


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)


$1,200-$1,500 average cost

©2017 United HealthCare Services, Inc.

Fresh look at food labels It’s never been easier to get a handle on what we’re eating The FDA’s recent changes to nutrition labels on packaged foods arms us with the information we need to make healthy food choices. Now it’s simple to track what we’re eating, and how much, each day.

Bigger and bolder Read calorie and serving information with ease.

Serving size

Nutrition Facts Serving Size 2/3 cup (55g) Servings Per Container About 8

Calories from Fat 72 % Daily Value*

Total Fat 8g Saturated Fat 1g Trans Fat 0g Cholesterol 0mg Sodium 160mg for

Know up to date numbers Total Carbohydrate 37g sodium, dietary fiber and Vitamin D.

Added sugars

Dietary Fiber 4g Sugars 1g Protein 3g

12 % 5% 0% 7% 12 % 16 %


* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Calories: 2,000 2,500 Total Fat Less than 65g 80g Sat Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g Dietary Fiber 25g 30g

Find Vitamin D, calcium, iron and potassium on every label.


Amount per serving



% Daily Value*

Total Fat 8g


Saturated Fat 1g


Cholesterol 0mg Sodium 160mg


Trans Fat 0g

Total Carbohydrate 37g Dietary Fiber 4g

10% 8% 20% 45%

Discover if sugars are addedVitamin A Vitamin C (and how much). Calcium

The big four

8 servings per container 2/3 cup (55g) Serving size

Amount Per Serving

Serving info that reflects how Calories 230 much you actually eat.

Just right

Nutrition Facts

7% 13% 14%

Total Sugars 12g

Includes 10g Added Sugars Protein 3g


Vitamin D 2mcg


Iron 8mg


Calcium 260mg

Potassium 235mg

20% 6%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Daily value

Note: The images above are meant for illustrative purposes to show how the new Nutrition Facts label might look compared to the old label. Both labels represent fictional products. New footnote explains our When the original hypothetical label was developed in 2014 (the image on the left-hand nutrient intake and the daily total. side), added sugars was not yet proposed so the “original” label shows 1g of sugar as an example. The image created for the “new” label (shown on the right-hand side) lists 12g total sugar and 10g added sugar to give an example of how added sugars would be broken out with a % Daily Value. ©2017 United HealthCare Services, Inc.


Make the most of your doctor’s visit

Real resolution:

Be prepared to get the most out of your next check-up. Here’s a solid plan to maximize your time with the doctor.

Before your visit To make sure you’re prepared for the conversation, think about: Your goals • What do you hope to get out of the visit? • Do your family members have questions about your care or health status? Your condition • Are you having symptoms? • Do you know your treatment options? Prescribed medications • Taking your medication regularly? • Any new meds? • Having side effects? QUICK TIP: Ask a family member (or friend) to tag along to jot down notes during the visit.


During your visit Make sure to bring a pen, paper— and be ready to listen. Your condition • Can you explain my condition in basic terms? • What other treatment is available? • How will this affect me in the future? • How much will the treatment cost? • What happens if I do nothing? Possible procedures • What do I need to know about this procedure? • How many times have you performed this procedure? • When will I get the results? • What’s the next step? Prescribed medications Bring your medications along to the visit and consider asking: • Is there a generic version of my medication? • Can I stop if I feel better? • What are the side effects? What should I do if I have them? • Are there any medicines, foods or drinks I should avoid? Health care setting • Which hospital is best for this type of surgery? • Is this hospital in my health plan network? • How does this hospital rate in terms of quality? • Does my physician have privileges at this hospital?

©2017 United HealthCare Services, Inc.

Resolutions don’t have to be a major life overhaul. Set your sights on reasonable, healthy goals you can truly stick to!

Š2017 United HealthCare Services, Inc.


Beating the midwinter blues

Real resolution: Feeling the post-holiday “blues” – or the January “blahs?” You’re not alone. A new

year may remind us of opportunity

and goal-setting, but gray skies

and darker days can also weigh heavily on our minds this time of year.

If you feel like pulling the covers over your head until the sun shines again, consider these tips to toss off the blanket and boost your emotional health: FIND SOME “ME TIME”


Take care of your own needs and maintain a balance between work and play. Take up a new hobby or revisit an old one.

Food nourishes both your body and mind and can affect your mood and energy level.




There are no overnight solutions. Create a list of goals to track your progress. Celebrate the small successes, as well as the bigger ones.

Build and nurture close relationships with friends and family and let them know how you are feeling. Don’t isolate yourself.

©2017 United HealthCare Services, Inc.

If your mood seems to shift with the seasons, talk to your doctor. Seasonal affective disorder (SAD) is a type of depression that comes and goes with the seasons.

Symptoms of seasonal affective disorder (SAD): • H  ypersomnia (sleeping more than usual)

• Weight gain

• Overeating

•  Withdrawing from social activity

• Low energy

GO OUTSIDE Exercise and exposure to sunlight will help lighten your mood.

ha ha.. .. ha ha



Write down five things you are thankful for each day. Positive thinking will eventually replace your negative thoughts.

Watch your favorite comedy or hang out with your friends who get you giggling. Laughter triggers the release of endorphins —nature’s “feel good” chemicals.

©2017 United HealthCare Services, Inc.

• C  raving carbohydrates

GET YOUR ZZZZ’S Make sure you’re getting enough sleep to allow your body to renew and replenish.


On the go? Visit on your mobile device

Quick and easy There’s no app to download. Simply visit and add us to your favorites.


Š2017 United HealthCare Services, Inc.

Registering Online tools for Go online mobile! Visit our mobile site services is as easy as 1-2-3

Click or touch the New User link to register.




Be sure to have your member ID card handy.

Visit and click “New user? Register here”.

Follow the on-screen prompts to complete your registration.

©2017 United HealthCare Services, Inc.


Health spotlight

Heart health resources 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


Š2017 United HealthCare Services, Inc.

Health and wellness resources Get connected to health information on topics that are important to you. Use the links below to find helpful resources from health organizations you can trust.

Mental health resources

Thyroid disease

Depression Self-Assessment

January is Thyroid Awareness Month

National Alliance on Mental Illness

American Thyroid Association

Seasonal Affective Disorder (SAD)

Thinking About Your Thyroid

Women’s cervical health

Cancer resources

Cervical Health Awareness Month

American Cancer Society

10 Things to Know About HPV

Cancer resources and information From the Department of Health and Human Services

Women’s Preventive Health

Colonoscopy: The Gold Standard for Cancer Screening

©2017 United HealthCare Services, Inc.


Dinner ideas Healthy comfort food recipes


Need some ideas for dinner? Log in to and visit the health center to find healthy recipes and cooking videos.


Š2017 United HealthCare Services, Inc.

En Español Cómo obtener atención

Recursos Visite nuestra página en español, haga clic al botón “en español” para más información y recursos de UMR Visite Conocer sus números Conocer sus números Tomar sus medicamentos Mis medicamentos diarios Obesidad en niños Obesidad infantil

©2017 United HealthCare Services, Inc.

Puede acceder al glosario español/inglés Just Plain Clear ™


Bugs are no fun Wash your hands often

Wash with soap and water for at least

20 seconds


Š2017 United HealthCare Services, Inc.

Flu shots Got yours?

What exactly is the flu? Influenza, more commonly known as the flu, is a contagious respiratory illness caused by influenza viruses. Up to 20 percent of the population typically gets the flu. More than 200,000 people are hospitalized due to flu complications and about 36,000 people die from the flu each year.

• T his is not a stomach or intestinal flu; it’s a respiratory illness. • The flu is spread mainly through coughing or sneezing by people with the flu.

• The single best way to prevent the flu is to get a flu vaccination each year.

• T he best time to get vaccinated is October or November. • I f you have questions about whether you should get a flu vaccine, consult your doctor. ©2017 United HealthCare Services, Inc.


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 your health and 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. Š2017 United HealthCare Services, Inc. Visit our website at to learn more.


Healthy You from UMR – Winter 2017  

“Healthy You” magazine is published as an educational resource for UMR members and provides information about tools and resources available...

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