Want $25.00 and Couldn’t
Make A Health Fair???
Step Into Wellness
If you were not able to make one of the six health
fairs this year, you can still earn a $25 gift card
for completing the health assessment online.
This offer is ONLY for those who DID NOT do
the health assessment “bubble sheet” at one
of the fairs.
The Deadline for Completing the
Online Personal Health Assessment
is September 30, 2014
Please follow the instructions
below to access your Online Per-
sonal Health Assessment (PHA) :
QUICK START-UP INSTRUCTIONS
1. Please have your biometric results (blood
pressure, cholesterol, blood sugar) available.
You may use your most recent numbers from
your own physician.
2. Type into the internet browser: https://
bcbsfl.traleexplorer.com/companylogin.aspx
and log-on using:
GROUP NAME: DIOCESEPB GROUP NUM-
BER: 98620-2014
3. Select "continue“ and complete the New User
Setup screen as follows:
- Create your own username and password (a
new username/password is required for each
year of the online PHA)
- Add your first and last name to be eligible for
the $25 gift card.
- Add your email address (if you have one) for
support/password assistance.
- Select your gender and enter your date of birth.
- Select Yes (if you have Florida Blue insur-
ance) and enter the 8-digit portion of your con-
tract number. If your insurance benefits are
not yet activated, select “no” and leave contract
field blank.
- If you do not have Florida Blue insurance through
the diocese, select “no” and leave the contract field
blank.
IMPORTANT: Please check questionnaire re-
sponses for accuracy before generating your re-
port. Changes cannot be made once report is gen-
erated.
PLEASE WRITE THE USERNAME AND PASS-
WORD YOU CREATED
Username: Password:
ONLINE ASSESSMENT RE-ENTRY INSTRUC-
TIONS
You may exit the online health assessment and
re-enter at any time:
- Type into the internet browser: https://
bcbsfl.traleexplorer.com
- Log-on using your own personal username and
password you recorded above.
If you have ANY difficulty logging on or access-
ing the site, call Carol Waring @ 561-775-9572
or email [email protected]
GIFT CARD REDEMPTION
If you have health insurance with the diocese, AND
you created a Blue Rewards Account last year
and received your gift card in the mail, you do not
need to do anything else.
If you do NOT have health insurance with the dio-
cese, you do not need to do anything else - you will
receive your card from your bookkeeper.
If you have health insurance with the diocese and
did not participate last year, or did not create a Blue
Rewards Account previously, you DO need to
complete the last step by creating an account
through www.floridablue.com For problems
logging on or registering call 1-800-352-
2583.
CREATING A BLUE REWARDS
ACCOUNT
Step 1. Visit www.floridablue.com
You will need your Blue Cross
(Florida Blue) Member Number
(located on your Member ID card) and
a valid email address to register.
Step 2. Enter your information in each
box and click Continue.
Step 3. Click on the Register Now But-
ton - Follow the steps to register.
Step 4. Once you have logged in to
Member Website, click on the tab that
says Health & Wellness and click on
the link Discounts & Rewards.
There may be a health assessment
provided during your initial set up for
Blue Rewards - DO NOT COM-
PLETE THIS Personal Health
Assessment!!! Only complete the
Personal Health Assessment ac-
c e s s e d t h r o u g h t h e
bcbsfl.traleexplorer link provided
under the “Quick Start-Up Instruc-
tions”.
In this issue:
Online Health Assessment
September Happenings
Nutritious You From Blue
Lunch ‘n Learn Webinar
Series!
Articles At A Glance
Cholesterol and You
September 2014
Nutritious You From Blue
On October 9, we will be launching our first ever online Lunch ‘n
Learn webinar series called Nutritious You From Blue!!!! The
series will run once a week on Thursdays through November 13,
beginning at 12:30 p.m. The program is one hour per week for six
weeks and you can join in right at your desk at your computer! We
need a minimum of 15 participants registered by October 2 in
order to host the program.
The BYFB six-week series Nutritious You From Blue provides com-
prehensive nutrition education, including components such as: un-
derstanding calories and nutrients; eating moderate portion sizes;
reading and using food labels; comparing food products; healthy
cooking methods; dining out; meal planning tools and more.
Participants have access to the facilitator via email between sessions
for the duration of the program. After completion, participants who
are Florida Blue members can continue working with a dedicated
health coach via telephone for as long as they feel they need the
support.
Session One: First Steps to Better Health
• Introduction to Mindful Eating
• Hydration
• My Plate
• Food Diary
Page 2 Step Into Wellness
America On The Move Month of Action
www.americaonthemove.org
September 1 - 30
Baby Safety Awareness Month September 1 - 30
Fruit and Veggie Month September 1 - 30
National Cholesterol Education Aware-
ness Month
September 1 - 30
National Food Safety Awareness
Month
September 1 - 30
National Ovarian Cancer Awareness
Month
September 1 - 30
Prostate Health Month September 1 - 30
Whole Grains Month September 1 - 30
National Women’s Health and Fitness
Day
September 24
September Happenings Calendar
Session Two: Wise Choices
• What is a Calorie?
• Macronutrients
• Micronutrients
• Portion Sizes
Session Three: Selecting Healthy Foods
• Product Comparisons
• Nutrient and Caloric Density
• Reading Food Labels
Session Four: Fueling for Fitness and Stress Reduction
• Benefits of Physical Activity
• Understanding the Guidelines
• Increasing Physical Fitness
• Eating for an Active Lifestyle
• Stress Management
• Eating for Less Stress
Session Five: Healthy Meals In and Out of the Home
• Cooking Methods
• Eat This, Not That
• Healthy Ordering Strategies
• Healthy Families, Healthy Homes
• Healthy Grocery Shopping Techniques
• Recipe Modification Techniques
• Budgeting Tips
Session Six: Meal Planning and Recipe Share
• What Makes a Meal?
• Meal Planning Tools
• Successful Meal Planning
• Recipe Revision Potluck
This program is ideal if it is difficult for you to attend a Lunch ‘n Learn
program offsite. Many of you have also asked about meal planning and
nutrition, so this is a great opportunity for you as well!
You can register for the series using the Pick A Time Scheduler at :
https://pickatime.com/client?ven=11609571 To register for multi-
ple sessions at one time, hit the “RETURN” button to take you back to
the list to register for the next session.
Please be aware that you must register separately for each ses-
sion. If you have any questions call Carol Waring at 561-775-9572.
Articles At A Glance
Page 3
Controlling Your Weight
You're probably thinking that I’m talking
about staying at a healthy weight for your
height. While that's important, and some-
thing we talk about often, that's not what I'm
referring to today. Instead, I'm talking about
resistance training. When you're lifting
weights, make sure you get the most out of
your workout by paying attention to both the
positive (concentric) and negative (eccentric)
movements performed during the exer-
cise. Instead of thinking about contracting
your muscle to move the weight, then relax-
ing to let go, think about contracting more
and contracting less. You'll be working
through the entire range of motion and you'll
get more bang for your workout buck.
Here's to efficient workouts!
What’s In Your Drink?
Just a reminder of all the hidden calories that
can hide out in your beverages. That straw-
berry frappucino from Starbucks has as
many calories as 3 McDonald's hamburg-
ers! Even "vitamin water" is loaded with
sugar. Take time to read the label, or look
online for nutritional information about your
favorite beverage. Do some portion control
(tall instead of venti) and come up with
choices that offer a better bang for your calo-
rie buck.
Building In Activity
Here’s an idea for you that can help keep you
burning calories throughout the day. It’s
called the 57/3 rule. The point is, for every
57 minutes you spend sitting (at work, at your
computer, in front of the TV) move for 3 min-
utes. That might mean standing up during a
phone conversation or during a meeting. It
might mean running up and down the stairs
during the commercials of your favorite TV
show. Research shows that this type of
movement can bump up your metabolism
enough to keep you burning calories. This
doesn't replace longer periods of exercise. It
just keeps your body from going into conser-
vation mode.
There’s An App For That!
There are so many computer applications
that can help you stay healthy and fit. Some
are: Lose It! - a free food logging application
that helps track calories; Jog Log - an appli-
cation that will track your miles and intensity
during your runs; Fast Food Calorie
Counter - an application that helps you make
the best choices when eating at fast food
restaurants. There are dozens of oth-
ers. Just remember, that the app doesn't do
the work for you. It's just a tool to
help. There's no magic in any of the technol-
ogy. It's all up to you. Use the best tools for
your situation, and enjoy the process.
Diet And Tooth Decay
Your teeth are covered with plaque, a
sticky film of bacteria. After you have a
meal, snack or beverage that contains
sugars or starches, the bacteria release
acids that attack tooth enamel. Repeated
attacks can cause the enamel to break
down and may eventually result in cavi-
ties.
When diabetes is not controlled properly,
high glucose levels in saliva may help
bacteria and plaque thrive. Plaque that is
not removed can eventually harden into
tartar. When tartar collects on your teeth,
it makes a thorough cleaning of your
teeth more difficult. This can create con-
ditions that lead to chronic inflammation
and infection in the mouth. Diabetes low-
ers your resistance to infection and can
slow the healing process.
What Can You Do? Reduce or eliminate sugars and starches from your diet, eat healthy foods and exercise regularly.
Brush twice a day with fluoride toothpaste and clean once a day between your teeth with floss or an interdental cleaner to remove decay-causing plaque.
Keep teeth and gums strong by keeping track of blood sugar levels. Also, have your triglycerides and cholesterol levels monitored.
Treat dental infections immediately. Dia-betics who combine good dental care with insulin control typically have a better chance of avoiding gum disease.
Provide your medical and oral health histories to both your medical and dental care providers.
If You MUST Have a Donut...
DONUT DO! Kick the cake and keep it
classic! Cake donuts are almost al-
ways heavier than classic, yeast-raised
varieties. At Dunkin’ Donuts, ordering a
classic chocolate frosted donut instead
of the chocolate frosted cake donut
saves you 100 calories and 10 grams
of fat!
Your Health, Wellness, and Safety Contacts:
Carol Waring Sandy Maulden Wellness Coordinator Benefits Assistant E-mail: [email protected] Email: [email protected] Phone: 561-775-9572 Phone: 561-775-9574
Cholesterol Update
High cholesterol is considered a major risk factor
for heart disease, the nation’s number one killer.
The National Institutes of Health recommends keep-
ing your total cholesterol below 200, LDL (“bad”
Cholesterol) under 100 (optimal level), HDL (“good”
cholesterol) over 40 and triglycerides under 150.
Risk factors for high cholesterol include age, diabe-
tes, family history, poor diet and obesity. While there
are factors you can’t control (such as your heredity),
there are risks you can reduce with these steps:
Eat right. Limit saturated fat, trans fats, choles-
terol and alcohol. Load up on vegetables, fruits
and whole grains. Monounsaturated fats - from
nuts, avocados and olive oil, for example, can
help improve your cholesterol profile.
Get moving. Exercise not only helps you maintain
a healthy weight but can also raise your HDL
(“good”) cholesterol.
Slim down. If you are overweight, losing weight
may help improve your cholesterol numbers too.
Even a 5-to-10 pound reduction can make a dif-
ference.
Quit smoking. You may raise your “good” choles-
terol by about 5 percent. Watch out for second-
hand smoke as well.
Get treatment. If your cholesterol is high despite
these lifestyle changes, medication can be part of
a treatment approach to bring it down.
Need to get your Cholesterol
In Check?
Some TLC may help! The TLC (Therapeutic Lifestyle
Changes) Diet is recommended by the National
Heart, Lung, and Blood Institute. TLC guidelines:
Reduce saturated fat: less than 7 percent of
calories.
Reduce dietary cholesterol: less than 200
mg/day
Increase soluble fiber: 10-25 g/day. Sources:
fruits, oatmeal, some cereals.
Increase plant stanols/sterols: 2 g/day. Sources:
fruits, vegetables, nuts, seeds, cereals, legumes,
vegetable oils (particularly soybean oil)
Consume just enough calories to achieve or
maintain a healthy weight and to reduce your
blood cholesterol level.
Fall Health Checkup
Are healthy habits a way of life for you? When you
raise your awareness about what’s working against
your good health, you’re well on your way to revers-
ing bad habits.
Make sure you’re on track with this checklist!
The fats in my diet are mostly poly- or mono-
unsaturated (you can see this on food labels).
I eat at least 5 cups of fruits and veggies per
day (most days).
I get 7 -9 hours of sleep a day.
I get at least 30 minutes of aerobic activity most
days or daily.
I don’t use tobacco or I am getting help to quit.
I either limit or avoid alcohol.
I know where I stand on my important health
measures (blood pressure, cholesterol, blood
sugar/glucose, BMI) and I follow a schedule for
other important screenings too.