Healthy You magazine from UMR (June)

HEALTHY YOU Your journey to wellness starts here

Taking care of you!

Just for dad

Connect with us!

Q&A How do you grill fruit?

Find more tips for “getting your grill on!”

Health apps

Health apps just

for men

Wellness:

“The quality or state of being in good health especially as an actively sought goal .”

©2014 United HealthCare Services, Inc.

CONTENTS

In this issue Getting care: What you need to

know and where to go. 3

Just for Dad: 10 tips for taking

care of you! 7

Health apps just for men

Some apps just for the guys! 12

Online tools: Learn about new

health resources at your

fingertips. 13

Chronic conditions: Resources

for members and family members

with chronic conditions. 18

Can you grill fruit?

Find out. 22

Making a change: Follow our 3

step plan to begin your journey to

a healthy new you! 23

Health tips for the entire family:

Find health information for men,

women and children. 30

First aid: Find resources for

learning first aid basics. 32

En español 33

Go online. Register for online services to take advantage of all our online resources for members.

About this magazine

“Healthy You” magazine is published as an

educational resource for UMR members and

to provide 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 employer’s plan design.

Not all members will have access to all

features shown.

Copyright © 2014. 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 Web sites. We

provide links to other Web sites 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 Web sites 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 Web sites.

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

3 ©2014 United HealthCare Services, Inc.

http://www.umr.com/

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

$20-$89 (approximate cost per

service)

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

GETTING CARE

Wait time to expect

20-30 minutes (approximate

wait time)

Cost

$156 average cost

What you need to know and where to go

4

Note: Costs may vary based on your plan. Costs shown represent

national averages.


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

$166 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

GETTING CARE

Wait time to expect

3-12 hours (approximate wait

time for non-critical cases)

Cost

$570 average cost

What you need to know and where to go


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


https://www.youtube.com/user/myUMRhealth?feature=mhee

https://www.youtube.com/user/uhctvchannel

JUST FOR DAD Taking care of you!

7

Make an appointment

To get the preventive care you

need. Most preventive services

are 100% covered by your

health plan and help prevent

disease and reveal potential

health risks.

1 Get tested

Be sure you’ve received the

screenings and tests that are

appropriate for your age

group.

2

10 ways to take care of you Dads, we know we can depend on you, but are you taking good care of

yourself? Make sure you’re taking the steps ensure that you’re at your

very best!

Essential Screening Tests for Men


https://fhs.umr.com/print/UM0662.pdf



8


Learn how to perform a

testicular exam

It’s important to catch

testicular cancer early. Talk

to your physician about how

to perform a self-exam.

3 Get fit and know your

numbers

Do you know your BMI?

What about your blood

pressure or cholesterol

levels? It’s important to

know your numbers. If

you’re overweight or have

risk factors for chronic

conditions, talk to your

doctor about taking steps to

get to a healthy weight and

manage any risk factors.

4 Watch:

How to perform a testicular self-

exam – Dr. Mark Hackman

From UHC TV

Calculate your BMI

Visit the health center and select

the Tools and calculators tile.


http://www.uhc.tv/uhc_video/how-to-perform-a-testicular-self-exam

9

Eat right

Are you getting the nutrition you need? Certain nutrients are

especially important for men:

• Zinc

• Potassium

• Magnesium

• Omega-3 fatty acids

5

Stay hydrated

Most people need about 8

glasses per day of water. Water

is essential for proper function

for nearly every organ in your

body and to energize your

muscles. If you are feeling tired,

bloated (your body’s way of

storing water when you’re

dehydrated), or having trouble

concentrating, try drinking more

water.

6



http://www.youtube.com/watch?v=Us9sgPUOfnk

http://www.supertracker.usda.gov/

10

Get the sleep you need

We know you’re busy, but it’s important to get adequate rest to

allow your body to repair and rebuild for the next day. 8

Exercise

Try to get at least 30 minutes of

exercise most days of the week.

Get outside. Breathe some fresh

air. Take the dog for a walk.

Regular exercise helps keep both

your mind and body at their best.

7



11

Limit alcohol

Do you know how much

is too much? The Dietary

Guidelines for Americans

recommend no more than

2 drinks per day for men.

9 If you smoke, quit

Smoking damages nearly

every organ in the body,

and most smokers can

expect to live 10 years less

than a non-smoker. It’s

time to quit. Talk to your

doctor about steps you can

take to quit smoking. Your

employer may also offer

programs to help you kick

the habit.

10


Want to learn more?

Visit the health center and

select the Men’s Health tile.


ONLINE TOOLS Health apps we love

12

Apps just for men These days, there seems to be an app

for just about everything. And men,

that includes special apps just for you!

Fitness and strength training

Want to track your workouts? Need

ideas for workout routines? Want to

track your heart rate during exercise?

There are a variety of stand-alone apps

you can download as well as apps that

sync wirelessly to wearable fitness

trackers. Visit your app store to find a

fitness tool that works for you.

STDs

Gentlemen, we know this is a sensitive

subject, but if you suspect that you

have an STD, there’s an app for that.

The app allows you to photograph your

symptoms and send the picture to a

physician for a consultation.


Get the app:

OptumizeMe app


13

OptumizeMe Challenge yourself and your friends to better

health! Getting healthier can be a challenge -

so let OptumizeMe help make it fun. With

OptumizeMe, you can challenge friends,

family, co-workers and even total strangers to

contests designed to help everyone get

healthy.

Who can walk the most steps? Who can be

first to run 100 miles? Who can eat 6 servings

of vegetables a day? You can create your own

health challenges based on your personal

interests, or you can pick from our list of

existing health challenges. You can even join

others’ challenges. Then the fun really begins.

OptumizeMe is an app that is built around the

power of social networking.

You can invite friends, family or the entire state

to be a part of your challenge. You can

motivate your teammates, or you can trash

talk your opponents. You can post your

progress to Facebook. You can make it high

stakes by rewarding the winner with whatever

prize you think would make the challenge

worth winning. Best of all, you can make it fun.

Because when challenges become fun, goals

become realities. And that’s what healthy is

all about.


https://itunes.apple.com/us/app/optumizeme/id423657300?mt=8





ONLINE TOOLS Information at your fingertips

What you can do • Find a provider

• Look up claims & benefits

• View, print or fax your ID card

• Visit the health center

Useful tools • Symptom checker

• Drug lookup

• Health education library

• Health cost estimator


You can look up symptoms for

hundreds of health conditions.

ONLINE TOOLS Information at your fingertips

Symptom

navigator

You can look up drugs and learn

about potential interactions.

Drug lookup

Symptom navigator and drug lookup are available in the

Health Education Library.

Our online services provide you

with access to valuable tools you

can use.

Powered by:


DID YOU KNOW? We have a mobile site

On the go? Visit umr.com on

your mobile device.


Other helpful apps

Ask Karen

From the U.S. Department of Agriculture

You can 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.


17

SmartPatient Get the most from your doctor visit. SmartPatient,

from UnitedHealthcare is the app that helps you

manage your health. Track your health numbers,

appointments, and doctor’s orders and find

checklists of important questions for your doctor,

video tips from Dr. Oz, and Smart Patient videos.

SmartPatient app


http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/safer-car.shtml

http://www.beasmartpatient.com/smart-patient-app/




http://apps.usa.gov/ask-karen.shtml

http://apps.usa.gov/safer-car.shtml

CHRONIC CONDITIONS Take action to improve your health

We provide the following information to help you learn

more about preventing and managing chronic

conditions.

American Cancer Society

Cancer resources and

information

From the Department of Health

and Human Services

Colonoscopy: The Gold

Standard for Cancer

Screening

Have You Had Your

Mammogram?

Information and support

Cancer

resources


http://www.cancer.org/

http://www.cancer.org/

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer

http://www.healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/cancer







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?

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


http://www.diabetes.org/











http://www.lung.org/

https://www.nhlbi.nih.gov/

https://www.nhlbi.nih.gov/

http://www.aafa.org/

http://www.aafa.org/


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. Know your numbers

What Do Your Cholesterol Numbers Mean?

4. Eat healthy and watch your weight

Heart Healthy Recipes

Heart health resources


http://tools.cardiosource.org/ASCVD-Risk-Estimator/



http://mylifecheck.heart.org/PledgePage.aspx?NavID=5&CultureCode=en-US




Are you at risk for a heart attack? Calculate your risk.

Heart Attack Risk Calculator

from The American College of Cardiology and The American Heart Association

21

5. Don't smoke

It's Time to Quit

6. Walk for health!

Monthly Walking Log

7. Follow the DASH

eating plan

DASH Eating Plan






https://www.youtube.com/watch?v=ZtVboE13310




http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf

HEALTHY LIVING Questions & answers

22

Question: Can you grill fruit?

Answer:

Yes

To grill fruit, choose fruits that are firm enough to withstand the heat like pineapple, bananas, and citrus. Slice and then grill with the peel on.

Watch:

How to grill fruit with Maggie

Gilbert from UHC TV.

Learn more:

Barbeque food safety tips from

the USDA.


http://www.uhc.tv/uhc_video/how-to-grill-fruit

http://www.uhc.tv/uhc_video/how-to-grill-fruit

http://www.nutrition.gov/shopping-cooking-meal-planning/food-preparation-and-safety

Step by step Are you ready to make a change? Making a decision to improve your

overall health and wellness is the first step — and we know you can do it!

Follow our simple three-step process to get started.

HEALTHY LIVING Making a change

23

3



https://itunes.apple.com/us/app/unitedhealthcare-smart-patient/id490636791?mt=8


HEALTHY LIVING

<> <>

Managing stress

24

Feeling stressed? Everyone experiences stress

sometimes. Learn more about

stress and how to manage stress

by exploring these links:

Tips for Managing Stress

Depression Self-Assessment

National Alliance on Mental Health










http://www.nami.org/



http://www.nami.org/

HEALTHY LIVING Watch and learn: videos

Recipes and more from UHC TV The Better Cook

Join chef Daniel Green

in the kitchen to cook

up some delicious

healthy recipes!

Sidewalk TALK

See how much you

know about health and

wellness!

LAUGH Rx

Need a laugh? Reduce

your stress and laugh a

little!


https://www.youtube.com/user/myUMRhealth?feature=mhee

https://www.youtube.com/watch?v=MovFFSNLNDw


https://www.youtube.com/watch?v=RHdmR7qM678

https://www.youtube.com/watch?v=Q9jsQCb7G_g&list=FL14FF57mIdkpbH34pog45mg


https://www.youtube.com/watch?v=RHdmR7qM678

HEALTHY LIVING The healthy plate

What’s on your plate?

SuperTracker

Track your nutrition and activity.

Look up nutrition information for

over 8,000 foods, track the foods

you eat, track your physical

activity, get weight management

advice, set goals and create and

save healthy recipes.

Serving Sizes

Avoid overeating by managing

your portion sizes. Here are

some tips in that you can print

and take with you.



http://www.umr.com/print/UM0203.pdf


http://www.umr.com/print/UM0203.pdf

HEALTHY LIVING Fitness tools

Get moving Fact: Our bodies were meant to

move, and it doesn’t matter if you

choose to walk, ride a bike, play

tennis or jump rope. What matters is

that you are moving. Regular exercise

helps you manage your weight,

improves your mood and energy

levels, helps you sleep better and it’s

just plain fun. So let’s get moving!

Here are some fitness tools you might

want to use.

Important: Always check with your

provider before starting any new

fitness/exercise program.

Walk for Health Monthly Walking

Log

Top 10 Reasons to Take the Stairs

SuperTracker from USDA.gov

Learn more







https://www.supertracker.usda.gov/default.aspx






HEALTHY LIVING Fitness tools

Involve family friends and your community

Everyone needs regular exercise, so 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!

28

National Get Outdoors Day

Recreation.gov

OptumizeMe

Explore more


http://www.nationalgetoutdoorsday.org/

http://www.recreation.gov/


HEALTHY LIVING Preventive care

Did you know?

As specified by health care reform law, most health plans typically cover

preventive services. Explore these helpful links to learn more about

preventive care.

Download the flyer! Preventive Care Services




HEALTHY LIVING Health tips for the entire family

Women’s health

Sometimes with our busy lives, it can

be hard to really take the time to take

care of ourselves. But as women, it’s

important to take that time. Here are

some useful tools and information.

Staying Healthy at Every Stage

in Life

Women's Preventive Health

Adult Screenings and

Immunization Guidelines

App: Early Detection Plan from

the National Breast Cancer

Foundation

Have you had your

mammogram?

Learn more










https://itunes.apple.com/us/app/early-detection-plan-breast/id499086674?mt=8










HEALTHY LIVING

Kids’ health

Child Screening Guidelines and

Immunization Schedule

Healthychildren.org

From the American Academy of

Pediatricians

Parenting

From the U.S. Department of

Health and Human Services

Learn more

Regular preventive screenings and

care can help ensure that your

child stays healthy and well and

that any causes for concern are

identified early. Here are some

helpful tools and information:

Health tips for the entire family




http://www.healthychildren.org/

http://healthfinder.gov/HealthTopics/Category/parenting


http://www.healthychildren.org/

http://healthfinder.gov/HealthTopics/Category/parenting

FIRST AID Resources for life’s little accidents

Basic first aid Do you know how to treat a burn, clean a wound, or

help someone if they are choking? Here are some

great resources to help you learn more and be better

prepared for when accidents happen.

Learn how

Get first aid

procedures and

information

from MedlinePlus, a

service of the U.S.

National Library of

Medicine and the

National Institutes of

Health

What to put in your

first aid kit

from FEMA, The

Federal Emergency

Management Agency

32

App: First Aid From the American Red Cross


http://www.nlm.nih.gov/medlineplus/firstaid.html






http://www.ready.gov/build-a-kit



http://home.fema.gov/plan/prepare/firstaid.shtm

http://www.redcross.org/mobile-apps/first-aid-app

http://www.redcross.org/mobile-apps/first-aid-app

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

Cómo obtener atención


https://fhs.umr.com/print/UM0436-SP.pdf


https://fhs.umr.com/print/UM0113-BW-SP.pdf








http://www.justplainclear.com/




About Us UMR is a third-party administrator

(TPA), hired by your employer to help

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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.


Visit our Web site at www.umr.com to

learn more


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Documents

Healthy You magazine from UMR (June)