Be Well. Boise, Idaho Jody Jensen Huerta, Health Management

Transcription

1 2016 Be Well Boise, Idaho Jody Jensen Huerta, Health Management

2 You measure the size of the accomplishment by the obstacles you have to overcome to reach your goals. Booker T. Washington S M A R T Specific: State exactly what you want to achieve. Measurable: Make clear definitions to help you measure if you re reaching your goal. Action Oriented: Use action verbs when describing your goal. Realistic and Relevant: Make sure it fits into your schedule and is something you can achieve. Time Based: Set a specific timeline. Set a personal SMART Goal Track your goals below and reward yourself when successful. Three Month: Six Month: Nine Month: One Year:

3 Langer Lake Megan Hornung, Health Management

4 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! Fairfield, Idaho Jim Larson, IT Operations

5 December February January 2016 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. Find goal-setting workshops on the WellConnected portal at members.bcidaho.com. 1 2 New Year s Day Martin Luther King Jr. Day

6 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. Flathead Lake, Montana Carolyn Johnson, Enrollment and Billing

7 January March February 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Question: What is considered an ideal blood pressure? Groundhog Day Wear Red Support against heart disease Mardi Gras Ash Wednesday Valentine s Day Presidents Day February is American Heart Month. Talk to your doctor about heart health. To find Health Tools and resources available to you, please visit Select Wellness Resources & Tools for more information.

8 Be Nourished Eat 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. Pike Place Market, Washington Jim Larson, IT Operations

9 February April March 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday T/F Question: You can save calories when dining out by ordering a side salad instead of French fries. You ll find answers to the monthly question on the inside back cover Read Across America Day Daylight Savings Begins St. Patrick s Day First Day of Spring Palm Sunday Purim Begins at Sunset Easter Good Friday Find meal plans and food journals on the WellConnected portal at members. bcidaho.com

10 Be Present Life 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 s after 5 p.m., one hour of TV or gaming per day, turn your cell phone off after 7 p.m. Mt. Rainer, Washington Megan Hornung, Health Management

11 March May April 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Question: How many hours a month does the average person watch TV? National Stress Awareness month 1 2 National Walk to Work Day Earth Day Passover Begins at Sunset

12 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

13 April June May 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Cinco de Mayo Mother s Day Armed Forces Day May is National Osteoporosis Awareness and Prevention Month. Talk to your doctor about osteoporosis Memorial Day screening. Question: What vitamin and mineral combination help to build strong bones? You ll find answers to the monthly question on the inside back cover.

14 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. Smith Rocks State Park, Oregon Deanna Darr, Corporate Communications

15 May July June 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday T/F Question: One meaningful word (energy, determined, strong) in plain view each day, can help you be successful with reaching your goal(s) Flag Day Father s Day First Day of Summer Sync your Fitbit on the WellConnected portal, and win prizes during our wellness challenges.

16 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. Bould Lake, McCall, Idaho John Welsh, Provider Information Management

17 June August July 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Question: What should you always wear when swimming or boating on a lake or river? You ll find answers to the monthly question on the inside back cover. Wear sunscreen, drink plenty of water and always wear your life vest when you re on the water Fourth of July

18 Need an Energy Boost? Try this seven-minute exercise break to revamp your mind and body Smugglers Cove, Oregon Megan Hornung, Health Management

19 Start by taking a big drink of fresh water followed by three deep inhales and exhales then follow the routine below: Minute One Minute one Step it up: Walk in place or around the office or house. Get your blood pumping throughout your body. Minute Five 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. Minute Two Minute two Marching high knees: Stand in place and march, pulling your knees as high to your chest as possible. Minute Six 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. Minute Three Minute three The Boxer: Start punching your arms like there is a punching bag in front of you! Minute Seven 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). Minute Four 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.

20 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. Legion Baseball, Kuna, Idaho Jodie Dunkley, Health Data Analysis

21 July September August 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Question: What do vaccines prevent? Blue 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.

22 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. Sun Valley, Idaho Bob Rock, Corporate Communications

23 August October September 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Question: Over the past 30 years, by what percentage has childhood obesity increased? You ll find answers to the monthly question on the inside back cover. September is National Childhood Obesity Awareness Month Labor Day Patriot Day First Day of Fall DID YOU KNOW? The average child younger than 12 consumes 49 pounds of sugar per year.

24 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. Lake McDonald, Montana Michelle Heber, Major and National Accounts

25 September November October 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Question: What is the second leading cause of death for American women? October is National Breast Cancer Awareness Month Rosh Hashanah begins at sunset Columbus Day Yom Kippur begins at sunset Sukkot begins at sunset Halloween

26 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. Yukon, Canada Kristin White, Customer Service

27 October December November 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday T/F Question: You can control diabetes if you follow your provider s treatment plan and have your A1c tested yearly. You ll find answers to the monthly question on the inside back cover Daylight Savings ends Veterans Day Great American Smoke Out Thanksgiving November is American Diabetes Month. Take control of your health by eating right and exercising regularly.

28 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. Gold Fork Creek, McCall, Idaho John Welsh, Provider Information Management

29 November January December 2016 Sunday Monday Tuesday Wednesday Thursday Friday Saturday T/F Question: Being grateful can help people cope with stress and can have a beneficial effect on heart rate. For health and wellness tools, go to members.bcidaho.com, login with your user name and select WellConnected Pearl Harbor Remembrance Day Hanukkah Begins First Day of Winter Christmas Eve Christmas Day Kwanzaa begins New Year s Eve

30 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. Boise, Idaho Bob Lockey, Corporate Communications

31 December February January 2017 Sunday Monday Tuesday Wednesday Thursday Friday Saturday New Year s Day Martin Luther King Jr. Day Question: What does SMART goal stand for?

32 Blue Cross of Idaho offers you a helpful discount program. Visit members.bcidaho.com and log in to the members portal. Select Health & Wellness Select Discount Programs Know Your Numbers Screening Optimal* Your Results Date Your Results Date Blood pressure Below 140/90 Blood sugar Below 100 Total cholesterol Below 150 HDL cholesterol Above 50 LDL cholesterol Below 130 Triglycerides Below 150 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. * 2016 NCQA, Healthcare Effectiveness and Data Information Set Medication List Medication Date Started Frequency Dose Doctor who prescribed the medication Health Screening Check List Preventive Screening Date of Appointment Doctor Annual Wellness Exam: (Body mass index (BMI), cholesterol screening, blood pressure screening, diet and nutrition discussion) Mammogram/Pap Test Frequency based on doctor s recommendation Bone Density Test Colonoscopy or Fecal Occult Blood Test Frequency based on doctor s recommendation Prostate Cancer Screening Frequency based on doctor s recommendation Dental Exam Flu Vaccine

33 Prep & Cook Time: 40 minutes Servings: 12 Ingredients: 1/2 yellow onion, diced 1 red bell pepper, diced 8 ounces button mushrooms, trimmed and sliced 1/4 teaspoon Mrs. Dash 1/4 teaspoon black pepper 4 eggs 4 egg whites 1/2 cup fat-free milk 3/4 cup reduced-fat sharp cheddar cheese, shredded 1/2 zucchini, skin on, diced Breakfast Veggie Frittatas 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). Prep & 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 taste For 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 Superfood Salad 1/2 cup fresh parsley, chopped 1 cup walnuts 1 Tablespoon sesame seeds Optional Topping: 2 medium avocados, diced Directions: 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.

34 Breakfast Veggie Frittatas Nutrition Facts Servings: 1 muffin Amount Per Serving Calories 65 Total Fat 4 g Cholesterol 75 mg Sodium 70 mg Total carbs 3 g Fiber 1 g Protein 6 g Superfood Salad Nutrition Facts Servings: 1/8 of salad (does not include avocado) Amount Per Serving: Calories 203 Total Fat 16 g Cholesterol 0 mg Sodium 39 mg Total carbs 3 g Fiber 6 g Protein 5 g Answers What percent of Americans actually reach their resolution? Answer: 8 percent What is considered an ideal blood pressure? Answer: 139/89 or below You can save calories when dining out by ordering a side salad instead of French fries. Answer: True How 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: True What should a child wear when swimming or boating on a lake or river? Answer: A lifejacket What do vaccines prevent? Answer: Diseases such as polio, rubella, tetanus and diphtheria Over 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: True Being grateful can help people cope with stress and can have a beneficial effect on heart rate. Answer: True What does SMART goal stand for? Answer: Specific, Measurable, Action-Oriented, Realistic and Timebased.

35 2017 at a Glance January February March April May June July August September October November December Meridian, Idaho, Christine Samuelson, Quality Management

36 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 or Health and wellness or prevention information