CARE Program Newsletter - December 2015

Healthy Pregnancy Owner’s Manual

Whether this is your first child or you have other children, you need information on diet choices, risk factors and exercise programs to make sure your pregnancy is as healthy as possible.

UnitedHealthcare® has created the Healthy Pregnancy Owner’s Manual, an educational, interactive guide with easy-to-read tips on how to stay healthy during your pregnancy. Inside you'll find information on all things baby-related including pre-conception health to taking care of your newborn. It’s designed for you to read cover-to-cover in a reasonable amount of time – and easy-to-access to find answers to your questions and to calm your concerns.

The manual will help you work closely with your doctor during every phase of your pregnancy before and after delivery. You can even access the information online with your doctor during your pre-delivery check-ups. When reading the Healthy Pregnancy Owner's Manual for the first time, pay close attention to the What Now? Section, which describes the specific pregnancy programs offered to you through your health plan.

To view the Healthy Pregnancy Owner's Manual, visit:mypregnancymanual.com/uhc. 

Visit myuhc.com and click on Register Now (found on the left side of screen). Once registered on myuhc.com, click on Rally Health Survey found on the right side of screen.

It is fun and interactive! Earn Rally coins for taking the survey and use them to win awesome stuff, such as gift cards and an iPod.

The sweepstakes is offered by United Healthcare. Get started now to get a measure of your overall health!

Employees completing the RALLY Health Survey

According to a survey by the National Headache Foundation, over half of those polled admitted that they have an increase or worsening of their headache symptoms during the holiday season. Three very common triggers of headaches are stress, changes in sleep patterns, and exposure to smoke and perfume. These triggers are widespread during the holidays.

These tips may help you avoid holiday stress and a bad headache:

Plan ahead. If you are making travel arrangements, give yourself extra time to check your baggage, get through security, and find your gate. If you’re driving, allow extra time for traffic.

Avoid marathon mall shopping. If going in and out of one crowded store after another gives you headaches, don’t do it. Shop online or plan several short trips instead of squeezing everything into one long day at the mall. Make a list of gifts you need to buy, and don’t wait until the last minute to buy them.

Remember to eat. You may get so caught up in your holiday shopping that you start skipping meals. Keep a healthy snack in your glove compartment or handbag.

Get some fresh air. Many holiday celebrations are held indoors in close quarters. Request that people not smoke in your home. Secondhand smoke is not good for anyone and is also a common headache trigger for many. The smell of perfume and cologne may also trigger headaches.

Drink only in moderation. If you choose to drink, try blending alcohol with fruit juice instead of drinking it straight. Alternate alcoholic beverages with water or soda. Limit yourself to one alcoholic beverage if you are a female and two if you are a male. And never drink and drive.

Pamper yourself. Give yourself some time alone to relax. Don’t feel as though you have to make an appearance at every holiday party because you received an invitation. Do as much socializing as you’re comfortable with and spend the rest of your time with loved ones or alone reading a good book.

Remember the true meaning of the holidays. Don’t put pressure on yourself to be the perfect decorator, party host, or gift giver. Let yourself enjoy preparing for the season instead of stressing over it. Stay within your budget and remember that your holiday is about spending time with your loved ones—not about putting yourself in debt.

Talk to your doctor. If you are getting headaches more often—or if they are more intense—make an appointment to see your doctor.

Remember that it’s the holiday season - a time to relax and unwind with family and friends. So, take care of yourself and make the time to create new holiday memories with your loved ones.

(UHC, 2015)

To register for an upcoming Source4Women online seminar, visit Source4Women.com and click on “Online Seminars & Events.” All seminars are recorded and archived for viewing after the live seminar date.

Just like any other key item, your festive feast could be ruined without it.

Harmful bacteria grow and thrive on foods that are not safely prepared, cooked, or chilled. If you eat food contaminated with these germs, you could get food poisoning. And, feeling sick is no way to spend the holidays.

Spending time planning ahead and paying close attention to detail can help you be safe this holiday season. Follow these tips:

1. Buy your turkey or ham at the right time. Do not buy fresh turkey or ham too far in advance. If you buy a frozen turkey, set aside enough time for it to thoroughly thaw in the refrigerator. Follow these guidelines:

• • Fresh turkey should be purchased one to two days before you cook it. Keep it refrigerated.
  • Frozen turkey takes 24 hours per four to five pounds to thaw in the refrigerator. A 10-pound frozen turkey will take two to three days to thaw in the refrigerator before it can be cooked.
  • Fully cooked ham should be eaten by the “use-by” date on the package. If there is no date, eat it within three to five days of purchase.
  • Cook-before-eating hams should be cooked and eaten within seven days of purchase.

2. Thaw properly. Food should never be thawed on the kitchen counter. Thaw in the refrigerator or in cold water. To thaw in water, keep the meat in its original packaging or place it in a leak-proof bag. Fully submerge the food in a clean pot or pan containing cold water. Change the water every 30 minutes. Cook the food right away after it is thawed.
3. Clean your hands and surfaces. Wash your hands with soap and water for 20 seconds before you prepare any food. Wash your hands again after handling uncooked foods. Make sure all utensils, dishes, and surfaces are clean, too.
4. Separate. To avoid cross-contamination, keep uncooked foods separate from ready-to-eat foods. Use one cutting board for raw meats and a different one for produce. Always use a clean plate for cooked foods - not one that previously held uncooked meat.
5. Use a food thermometer. Cooking foods to a safe internal temperature kills harmful bacteria. You cannot tell if a food is done just by looking at its color. A food thermometer is a necessity. Follow the suggested minimum cooking temperature guidelines posted on the U.S. Department of Agriculture site.
6. Never partially cook foods. Partial cooking puts foods in the “danger zone.” The danger zone is the temperature range where bacteria thrive, between 40 degrees F and 140 degrees F.
7. Serve food safely:

• • Use several small trays to serve your guests instead of using a large one. Keep extra food hot in the oven or cold in the refrigerator until ready to serve. Use a new tray when serving more food instead of replenishing existing platters.
  • Keep hot foods hot. Hot items should be kept at 140 degrees F or hotter. Keep these foods hot by serving them in chafing dishes, warming trays, and slow cookers.
  • Keep cold foods cold. Place cold foods in dishes that are surrounded by ice.

8. Chill promptly. Food should not sit out at room temperature for more than two hours (or one hour if the temperature is over 90 degrees F where it is being served). Refrigerate leftovers right after serving.
9. Store food in shallow containers. Divide leftovers into shallow containers before you put them in the fridge or freezer. This will allow the food to cool quickly and evenly.
10. Safely enjoy leftovers. Leftovers are only safe to eat for a few days after being cooked. Eat or freeze leftovers within three to four days. When reheating food in the microwave, make sure the entire portion is hot. And, only reheat the amount of food you will eat. Repeated heating and cooling encourages bacteria to grow.

(UHC, 2015)

To register for an upcoming Source4Women online seminar, visit Source4Women.com and click on “Online Seminars & Events.” All seminars are recorded and archived for viewing after the live seminar date.

Ingredients

• 4 boneless, skinless, chicken breasts
• 1/4 teaspoon salt
• 1/2 teaspoon pepper
• Cooking spray
• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 small shallot, finely minced
• 4 cups arugula
• 2 ripe beefsteak tomatoes, diced
• 2 tablespoons freshly grated Parmesan cheese

Directions

1. Prepare grill or griddle to medium high heat.
2. Place chicken breast between 2 sheets of plastic wrap; pound each piece to ½-inch thickness with meat mallet or rolling pin.
3. Season chicken with salt and pepper.
4. Place chicken on grill or griddle then coat with cooking spray; grill chicken 4-5 minutes per side or until done.
5. Whisk lemon juice, shallots and olive oil; drizzle over arugula and toss well to coat.
6. Place grilled chicken on plate, top with 1 cup arugula and ¼ of tomatoes.
7. Garnish with Parmesan cheese.

Nutritional information per serving
Calories: 259
Calories from fat: 99
Fat: 11g
Saturated Fat: 3g
Cholesterol: 76mg
Sodium: 401mg
Carbohydrate: 6g
Dietary Fiber: 1g
Sugars: 3g
Protein: 33g

Source: Kathleen Zelman, MPH, RD

Q: How long do health coaching appointments take?

A: The first appointment is in person and lasts 45-60 minutes. Any follow up appointments can be done in person or over the phone and usually last 10-30 mins.

Q: Where does the appointment take place?

A: We recommend that the first Health Coaching appointment takes place at your Travis County worksite. Becky will be able to travel to your location. Follow up visits can be done over the phone or in person.

Please note: Break rooms, cubicles, lobby's, etc. are not appropriate locations for health coaching appointments. Privacy is important as you will be discussing personal health information. Please reserve a private room prior to the appointment. If you would prefer to meet away from your specific location, you can request to meet with Becky at 700 Lavaca.

Q: How soon can I make an appointment?

A: Depending on the time of year, Becky schedules appointments out from 1-3 weeks depending on her availability and your location.

Q: How many times and how often do I or should I meet with the Health Coach?

A: The amount of visits will vary based on your specific health goals. There is no set "limit" of visits; your number of visits will be determined by your progress. The time between appointments will also be determined according to individual needs and progress.

Q: How much does health coaching cost?

A: Health Coaching appointments are free of charge, with no co-pay. It is a service that is included in your benefits offered by UnitedHealthcare and Travis County full time employees who are enrolled in the UnitedHealthcare medical plan.

Q: Who is eligible for Health Coaching?

A: Anyone who has UnitedHealthcare benefits with Travis County is eligible. IE: Employees, spouses, retirees, dependents (over 18 years of age.

Q: When are appointments available?

A: Monday-Friday 8:00 a.m.-5:00 p.m. Special exceptions can be made for those that work special shifts.

Q: What can Becky help me with?

A: Becky is able to assist with making improvements to their overall health and wellness, and provide resources and recommendations based on your needs. She can work with you on setting and achieving nutritional, health, and fitness goals. In certain cases she may also refer you to your primary care doctor, employee assistance program, registered dietician or onsite nurse.

Q: How do I set up an appointment?

A: Please contact Becky at [email protected] or 512.542.4346.

About Becky Howell

Becky Howell has a Bachelor of Science Degree in Exercise Science from the Arizona State University. She has over 25 years of experience in the health and fitness industry and was most recently the health and fitness Program Manager for Freescale in Austin. She is excited about her new Health Coaching role with Travis County and is passionate about helping others reach their health and fitness goals through progressive, realistic and lifelong lifestyle choices.

How can a Health Coach help me?

Becky is available to meet with you to discuss any lifestyle behaviors you may want to improve such as weight loss, nutrition counseling, and disease prevention. Your Health Coach will help you create and achieve personal health goals.

Will my personal information that I share with my Health Coach be protected?

Yes, all of your personal health information will be protected in accordance with HIPAA. None of your personal information will be shared with your employer.

What other services does my Health Coach offer?

Your onsite Health Coach will plan and implement worksite wellness events and activities such as:

• Increase understanding of modifiable health risks
• Coach employees to develop personal health behavior goals
• Teach employees how to navigate UnitedHealthcare myuhc.com wellness tools and resources
• Refer employees to appropriate wellness programs and services
• Plan, design, implement and evaluate workplace wellness programs
• Provide noninvasive health screenings and health education
• Overall, your Health Coach will inspire and motivate you to achieve optimal health and wellbeing.