Tip Tuesday: The Tools Are Out There, I Promise...

With the immense amount of information circulating the Web these days, it is simply impossible to overlook the thousands, more likely millions, of resources and tools available to help individuals and families lead - or begin to lead - a healthy, well-rounded lifestyle.

After spending some time "googling," it became quite clear to me that one could virtually build their own wellness program from the comfort of their own home.

But thanks to Tip Tuesday, I'll attempt to give you a jump start...

For starters, I'm a firm believer in evaluating your current state in order to formulate a plan for the future. With that said, my first recommendation in your quest toward wellness would be to do a mini self-audit. There are several tools available at no-cost to you that can provide you with the feedback you need to begin.

WebMD has several user-friendly applications, like the BMI Plus Calculator. According to its Web site, WebMD claims, "The BMI Plus Calculator is an innovative health and weight calculator that gives personal results on 6 different weight and fitness measurements. Whether you're just getting started or have already begun your journey, this calculator will help you understand your body's needs as your body changes for optimal personal success!"

This application is actually very helpful. You simply plug in your current stats and it does the rest for you. Not only does it provide you with your body mass index, but also your waist-to-height ratio, a healthy weight range chart, target caloric intake recommendations, target heart rate zones and a personal summary & plan. Sounds like a win-win to me.

After setting your wellness goals, it might be time to think about the ways in which to set about achieving them. If you ask me, regular exercise and a well-balanced diet are the only way to go, so let's stay away from the fad diets shall we?

Don't want the expense of joining a gym? Check out your local Chamber of Commerce or Parks & Recreation Web site for information on local parks, walking & bike trails or activities going on in your community.

Next, keep a food log. There are several examples I found that you can download for free. Keeping track of your food intake is a great way to track your progress.

Food Log Example 1

Food Log Example 2

And lastly, I would recommend browsing sites like MayoClinic.com or The Food Network to find some healthy recipe alternatives.

All in all, wellness and health don't have to come with a price tag. Just a few minutes a day could help keep the doctor away!

Until next week,

Michelle D.

Tip Tuesday: Are You Living Pink?

• In honor of National Breast Cancer Awareness Month, I wanted to use this week's Tip Tuesday to offer some important information on breast health. In order to decrease the number of individuals being diagnosed each year, it is important to first understand the risk factors associated with breast cancer and how to practice prevention.
  
  According to the Susan G. Komen For the Cure Web site, the following factors can increase breast cancer risk:
  
  
• Getting older
• Inherited genetic mutations
• Lobular carcinoma in situ
• Family history of breat cancer, ovarian or prostrate cancer
• High breast density on mammogram
• Being female
• Radiation exposure in youth
• Benign breast conditions (benign breast disease, hyperplasia)
• Personal history of cancer
• Menopause at age 55 or older
• Not having children or having first child after 35
• High bone density
• Overweight/weight gain
• High socioeconomic status
• Ashkenazi Jewish heritage
• Drinking alcohol
• Lack of exercise
• Postmenopausal hormone use
• First period before age 12
• Current or recent use of birth control pills
• Being tall
• Not breastfeeding

Risk factors aside, one of the most important steps to take in the prevention of breast cancer is early detection and screening. The Susan G. Komen Web site offers some fantastic screening recommendations.

I hope that everyone will evaluate their own personal risks factors and take the steps necessary to stay healthy.

Until next week,
Michelle

H1N1 Vaccine Information - Marion County

Marion County has received its first shipment of H1N1 vaccines. For more local vaccination information, including a clinic schedule, please click on the image below to enlarge.

Tip Tuesday on Wednesday: Flu Prevention

First off, my apologies for not posting the Tuesday Tip yesterday. I was out of the office all day participating in Leadership Ocala.

Yesterday's Tuesday Tip

Flu Prevention: Take 3!

When it comes to preventing the onset of the various influenza viruses, including H1N1 (swine flu), the CDC urges you to take the following actions to protect yourself and others:

1. Take time to get a flu vaccine.

2. Take everyday preventive actions.

• Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue away after use.
• Wash your hands often with soap and water.
• Avoid touching your eyes, nose and mouth, as germs spread this way.
• Try to avoid contact with sick people.
• If you are sick with flu-like symptoms, stay home for at least 24 hours after your fever is gone, except to get medical care.
• While sick, limit contact with others.

3. Take flu antiviral drugs if your doctor recommends them.

• If you get seasonal or 2009 H1N1 flu, antiviral drugs can help treat the flu.
• Antiviral drugs are prescription medicines (pills, liquid or an inhaled powder) that fight against the flu by keeping flu viruses from reproducing in your body.
• Antiviral drugs can make illness milder and shorten the time you are sick. They may also prevent serious flu complications.
• Antiviral drugs are not sold over-the-counter and are different from antibiotics.
• For treatment, antiviral drugs work best if started within the first two days of symptoms.
• Flu-like symptoms include fever, cough, sore throat, runny or stuffy nose, body aches, headache, chills and fatigue. Some people may also have vomiting and diarrhea. Please note: people may be infected with the flu, including 2009 H1N1, and have respiratory symptoms without a fever.

Source: Centers for Disease Control and Prevention

Click here to download the Take 3 Brochure

Are you a UnitedHealthcare Member?

If so, UHC is covering the administration of the H1N1 vaccine to all fully insured members, with no copayments, deductibles or coinsurance fees. For more details and information, click on the following links:

• Employer Frequently Asked Questions


• H1N1 Information for UHC Members

For the most up-to-date clinical guidance, please visit www.cdc.gov/h1n1flu

Introducing "Tip Tuesdays"

Benefit Advisors is now going to offer health and wellness tips every Tuesday, so make sure you check back frequently.

Today's Tuesday Tip

Snacking is actually good for you.

Sound silly? Actually, studies show eating nutritious, low-calorie snacks throughout the day may help you with the following:

1. Avoid overeating
2. Burn more calories
3. Improve cholesterol levels

Healthy Snack Alternatives:

1. One cup of fresh or frozen fruit
2. Raw vegetables
3. Low fat cottage cheese
4. Celery and peanut butter
5. Hummus & whol wheat pita bread
6. Low-fat yogurt
7. A handful of nuts

(source: UHC Healthy Mind Healthy Body Newsroom; photo courtesy of http://www.webspin.org/)

Access to Health Care

In September, Benefit Advisors sponsored an Access to Health Care seminar put on by Workforce Connection at the Central Florida Community College Klein Conference Center in Ocala. The event showcased the various health care outlets available to the residents of Marion County.

Benefit Advisors' booth

The panel of speakers address the crowd

Fellow exhibitors

The crowd