1 INSPIRE TO MOVE 2 NOURISHING YOU 3 HEALTH HARMONY 4 GOOD DECISIONS When you hear the word contract, you may automatically think of a legal document for business purposes or large purchases like a house or car. A contract is an agreement with specific terms where there is a promise to do something in return for a payment. So you’ve probably never considered a contract between parents and kids. Why not make a deal with the ones you love which would benefit the entire family by committing to good health, getting in shape and staying in shape? Create a written contract outlining ways to improve well-being as a family by: • Being physically active for at least a half hour a day. • Limiting screen time including, watching television, using computers or tablets, and playing games, etc., to 2-3 hours or less a day. • Drinking more water and limiting sugary drinks. • Eating at least 3 to 5 servings of fruits and vegetables a day. (The more, the better). • Eating a healthy breakfast everyday. All contracts have conditions when commitments or a performance must be made. Set a time frame and come up with a reward that will benefit the entire family. Once you set your terms and understandings of what the perks will be, have each family member sign the contract. The mutual promises made, will bind you together on a positive path to a happier and healthier family. “Enjoy the little things, for one day you may look back and realize they were the big things.” - Robert Brault INSPIRE TO MOVE Act ive With Your Family August 2013 Scan this code or visit www.cdc.gov/CDCTV/Change ForLife/index.html to watch a video about how lifestyle changes can help prevent type 2 diabetes. “Your Source For A Happy and Healthy Lifestyle” HEALTHY ou Y !
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1 INSPIRE TO MOVE 2 NOURISHING YOU 3 HEALTH HARMONY 4 GOOD DECISIONS
When you hear the word contract, you may automaticallythink of a legal document for business purposes or largepurchases like a house or car. A contract is an agreement withspecific terms where there is a promise to do something inreturn for a payment. So you’ve probably never considered acontract between parents and kids. Why not make a deal withthe ones you love which would benefit the entire family bycommitting to good health, getting in shape and staying inshape? Create a written contract outlining ways to improve well-beingas a family by: • Being physically active for at least a half hour a day. • Limiting screen time including, watching television, using
computers or tablets, and playing games, etc., to 2-3 hoursor less a day.
• Drinking more water and limiting sugary drinks.• Eating at least 3 to 5 servings of fruits and vegetables a day.
(The more, the better).• Eating a healthy breakfast everyday.All contracts have conditions when commitments or aperformance must be made. Set a time frame and come upwith a reward that will benefit the entire family. Once you setyour terms and understandings of what the perks will be, haveeach family member sign the contract. The mutual promisesmade, will bind you together on a positive path to a happierand healthier family.
“Enjoy the little things, for one day you may look backand realize they were the big things.” - Robert Brault
INSPIRE TO MOVE Active With Your Family
August 2013
Scan this code or visitwww.cdc.gov/CDCTV/Change
ForLife/index.htmlto watch a video about how lifestyle
Top each apricot with 1/2 teaspoon blue cheese. Sprinkle with
pistachios and drizzle with honey. 64 calories; 4g fat per piece.
Dinner is done, the dishes are clean, and the kitchen is dark. What to do whenthe refrigerator calls? Start by asking yourself the following questions to learn ifyou are snacking out of hunger or habit?
1. Do you eat dinner early (5:30-6 p.m.) and feel hungry by 9:30 or 10 p.m.?If yes, then you are probably experiencing true hunger. Have a healthy snack,such as low-fat yogurt, a cup of tea or a handful of nuts.
2. Are you craving a snack about an hour or so after dinner or whilewatching TV?This may not be physical hunger, but wanting a snack out of habit.
If snacking at night is a habit, then help interrupt the cycle with newroutines such as:
Clean up the dishes and kitchen right after your meal.
Brush and floss your teeth to signal eating is done for the day.
Sit at the kitchen table when eating a snack, instead of in front of the TV,computer, or while reading.
Listen to your internal body cues and be mindful of what and when you eat.
Go to sleep. If you don’t stay up too late, you won’t have time to get hungryagain.
NOURISHING YOU
16 dried apricots
8 teaspoons crumbled blue cheese
2 ounces chopped shelled pistachios
1/2 teaspoon honey
“It’s not what you look at that matters,it’s what you see.” - Henry David Thoreau
“When patterns are broken, new worlds emerge.” - Tuli Kupferberg
Star fruit is a golden yellow crunchy and sweet fruit with the taste ofpineapples, apples, and kiwi combined.Kumquats resemble small oranges. They are used in marmalades or jelliesand can be boiled and used as a remedy for sore throats.Dragon fruit or sometimes referred to as a “strawberry pear” has adelicate taste and a creamy pulp.Guava is a very aromatic fruit that not only tastes great but is also asuper fruit, packed with vitamins A and C. Ugli fruit lives up to its name with its unappealing wrinkled skin, but ittastes incredibly delicious, sweet, and juicy.
Visualize yourself on an exotic beach with soft white sand and clear aqua blue waters. The sun is warm on your skin andyou are treating yourself to a plate of sweet delicious tropical fruit. Tropical fruit can take your taste buds on an exoticadventure. Mango, kiwis, papaya, and pomegranates are popular tropical fruits that you may already be familiar with andenjoy. If you want to try something new, these fruits are an experience:
Apricot Canapes
NIGHTTIME Snacking
XåÉà|v Fruits
Scan this code orvisit http://gourmet.lovetoknow.
com/Slideshow:Types_of_Exotic_Fruit#1 for a slideshow
Next time you find yourself in a tense moment, a difficult time, or even in themidst of something tragic, try to have a sense of humor. When you are upset,try to laugh at yourself, or ask yourself, “How is this situation funny?”
Lightening the mood with a chuckle can:Cut through tension
Provide an emotional release
Push the focus away from the negative
Finding humor in a situation doesn’t mean you are brushing it off or discountingit. Laughter can make us more resilient. It is a universal language that we all speak.It brings us together, relaxes us and helps increase our tolerance level.
If concerned about safety and side effectsscan this code or visit www.who.int/
_website/en/index.htmlfor a list of vaccine safety websitesby the World Health Organization.
Immunizations aren’t just for children and babies. Vaccinesprevent serious diseases and protect communities by slowingor stopping outbreaks. The Centers for Disease Control andPrevention recommend these shots for different age groups:ADULTS NEED:
A booster shot every 10 years to protect against tetanusand diphtheria.Women who are pregnant should receive the pertussis(whooping cough) vaccine after 20 weeks. Adults whowill be coming in frequent contact or caregivers tonewborns should discuss getting the pertussis vaccinewith their health care provider.A one-time pneumonia shot (People 65 or older). A one-time shingles vaccine for adults who have notreceived the chicken pox vaccine (People age 60 and older).
TEENS AND PRE-TEENS NEED:Shots at 11 or 12 for protection from tetanus, diphtheria,whooping cough, meningitis and HPV (Human papillomavirus).A booster shot at age 16 to help protect from meningitis.Adolescents who will be coming in frequent contact tonewborns should be evaluated for a whooping coughvaccine booster.
YOUNG CHILDREN NEED:A series of shots to protect against measles, mumps,whooping cough, rotovirus, pneumonia, polio,chicken pox, and hepatitis (Under age 6).
FLU SHOTS ARE RECOMMENDED EVERY YEARFOR AGES 6 MONTHS AND OLDER.
“Laughter is the shortest distance between two people.” - Victor Borge
1. Which of the following is a TRUE definition of a contract?A. A legal document for business purposes.
B. An agreement with specific terms where there is a promiseto do something in return.
C. Mutual binding promises.
D. All of the above.
2. Which of the following exotic fruits is sometimes referredto as a "strawberry pear"? A. Star fruit
B. Kumquats
C. Dragon fruit
3. Choose the best way to lighten the mood during a tensemoment.A. Eat a cheeseburger.
B. Cut through tension with a joke or chuckle.
C. Fire someone.THE ANSWERS ARE: 1. D. All of the above. 2. C. Dragon fruit.3. B. Cut through tension with a joke or chuckle.
Independence Blue Cross is an independent licensee of the Blue Cross and Blue Shield Association. The information in this publication is meant to complement the advice of your health care providers, not replace it.
Before making any major changes in your medications, diet or exercise, talk to your doctor.
Care from your providers is only as good as your ability to communicate with them.Health experts have found that well-informed patients are more inquisitive and aremore likely to communicate. The best patient-doctor relationships are partnerships;so don’t take a back seat when it comes to your health care.
FOLLOW THESE TIPS:Find a doctor you feel comfortable with. He or she can help you make medicaldecisions, so it’s important to find one who you can talk to and suits your values.
Bring a complete list of your medications, including complementary andalternative medications.
Take along a family member or friend to help you remember anything yourdoctor tells you that you may forget later.
Prepare in advance by writing down your symptoms, questions, or concerns.
During your visit, make sure you understand everything your doctor tells youbefore walking out the door, such as the purpose of any medical tests you aregetting, the diagnosis, and all treatment options. Ask questions if anything isunclear to you.
Everyone has a chance to make his or her health care more effective. Cultivating astrong, healthy partnership with your provider can ensure safety, prevent errors,and maintain the overall health for you and your family.
