Wellness News
December 2009 Volume 5, Issue 12
Your Wellness Strategy for 2010
Congratulations on all of your efforts to improve your
health and wellness throughout the year. We hope our
BlueLife newsletters contributed to helping
you enjoy a happier, healthier life. Have you
thought about your wellness goals for 2010 yet?
Now is a good time to start planning for prevention.
Most Americans define their state of wellness based on our
country’s “medical model” of health. We consider ourselves healthy if
we lack disease and we wait until we’re ill before we take action.
In his book “Zero Trends: Health as a Serious Economic Strategy” Dr. Dee
Edington presents a major shift in thinking about health by examining the health and
financial consequences of waiting for illness.
We encourage you to take a page from Dr. Edington’s book and “visualize health
as energy and vitality, not solely as the absence of disease.” We want to help you
implement the simple philosophy he discusses.
If you are a healthy person with low risk for illness, you should take steps to stay that
way. Visit our web site www.bcbswny.com to find health and wellness discounts in
your community. If you have health concerns, take action to improve your health
and prevent worsening. Make sure you follow your doctor’s instructions and take
advantage of any preventive care services offered through your plan.
By doing this, we can start to put the brakes on the current health care crisis and
move as a nation to a healthier, more productive society. Make your wellness strategy
for 2010 be about taking action to remain healthy or to improve your health. Our
BlueLife newsletters will provide tips and information to help you along the way.
Did you remember to wash your hands?
Hand washing is one of the most effective ways to avoid getting sick and spreading
illness. It helps reduce your risk for getting the common cold, respiratory infections
and other viruses.
Throughout the day, you accumulate germs on your hands from touching different
objects or people. You can then inadvertently infect yourself with these germs by
touching your eyes, nose or mouth.
While it’s impossible to keep your hands germ-free, frequently washing your hands
helps reduce your risk for exposure to germs. Follow these simple steps:
`` Wet your hands with running water
`` Apply liquid, bar or powder soap and lather well
`` Rub hands vigorously for at least 20 seconds (be sure to scrub between your
fingers, under fingernails, back of hands and wrists)
`` Rinse well and dry with a clean or disposable towel, or air dryer
`` If possible, turn off the faucet and open the bathroom door with a towel
`` If you are unable to wash your hands, use a hand-sanitizing solution
Winter Workouts
Winter weather brings
with it fun activities
that you can use to
reinvigorate your
exercise routine.
Exercising regularly helps
control your weight and
improves your mood. It
also reduces your risk for
heart disease, stroke, diabetes and certain types
of cancer.
In colder climates, the winter wonderland provides
a wealth of wellness opportunities.
`` Cross-country skiing with poles can burn an
average of 544 calories per hour and give you
a full-body workout.
`` Downhill skiing or snowboarding can burn 374
to 414 calories per hour and helps sculpt your
legs, abs and gluts.
`` Snowshoeing can burn up to 544 calories per
hour and works your abs, thighs and calves.
`` Ice skating can burn up to 425 calories per hour
and shapes your thighs and calves.
If you’d rather not brave the cold, try doing crunches,
leg lifts and push-ups while you watch TV or meet a
friend for a brisk walk at the mall. Housecleaning can
also provide a good workout if you vacuum, mop
and dust.
Calorie information provided by Prevention Magazine and
based on 150-pound woman.
For more information about the services we offer, go to www.bcbswny.com/bluelife
W E L L N ESS
Coping with
Holiday Stress
The holidays are filled with food, family and
fun but they often also come with many
obligations and stress. Hectic schedules,
family squabbles and tight finances can leave
you feeling anything but “merry.” If this
starts to happen, try these stress-reducing
techniques to help you get back to enjoying
the season:
`` Be realistic and don’t take on more than
you can handle.
`` Plan ahead by making a list and
prioritizing important activities.
`` Share the load with a holiday pot-luck
or cookie exchange.
`` Stick to a budget. Try drawing names to
reduce the amount of gifts everyone
needs to buy or make inexpensive gifts
to exchange.
`` Take care of yourself. Eat right, get
enough rest, exercise and limit your
intake of caffeine and alcohol.
For more tips on how you can reduce your
holiday stress, sign into Online Services at
www.bcbswny.com click BlueLife > Live Fit.
N E WS
Holiday French Toast
Even during the holidays, breakfast is still the most
important meal of the day. It gives you energy,
important nutrients and can help you avoid
overeating throughout the day. Try this healthy
holiday favorite:
Ingredients
½ cup fruit spread/jam (sugar free)
8 slices whole-wheat bread
2 large eggs and 2 large egg whites
¾ cup skim milk
Maple syrup (sugar free)
2 Tbsp canola oil
Fresh Fruit (strawberries, blueberries etc.)
Spread layer of fruit spread/jam on piece of whole wheat bread and top with another
piece. Beat eggs and whisk in milk. Dip sandwich into mixture (coat both sides). Heat oil in
large nonstick skillet or griddle on medium-high setting. Brown the bread on one side of
the sandwich, 3 to 4 minutes, then turn and brown the other side. Top with fresh fruit and
serve with warm syrup.
Sign into Online Services at www.bcbswny.com, click BlueLife >Eat Fit for more tips
and healthy recipes.
Holiday Toy Safety
The Consumer Products and Safety Commission (CPSC) reports that more
than 230,000 toy-related injuries were treated at U.S. emergency rooms in
2007. Of those injured, approximately three quarters were under the age
of 15 and one third were under the age of five.
Before you purchase a toy this holiday season, ask yourself these
important questions.
`` Is the toy age-appropriate? Read the guidelines on toy packaging
to determine if it is appropriate for your child or if it has small
parts that may present a choking hazard to small children.
`` Does the toy have a string or cord? Experts give varying advice on
what length is safe. Some say no more than 6 inches, while others
recommend a maximum of 12 inches.
`` Is the toy non-toxic? Make sure the label says “non-toxic.”
`` Does the toy shoot objects into the air? These types of toys can cause serious eye
injuries or choking.
`` Does the toy use small magnets? In 2007, the CPSC named magnets the #1 hidden
home hazard. The agency recommends keeping toys with magnets away from
children under 6 years old due to possible severe complications if they’re swallowed.
This newsletter is brought to you by the Health Promotion Department
at BlueCross BlueShield of Western New York. For more information
about the services we offer, please call 1-800-666-1456, ext. 6070
or go to www.bcbswny.com/bluelife.
BlueCross BlueShield of Western New York is a division of HealthNow New York Inc.,
an independent licensee of the BlueCross BlueShield Association.
The Cross and Shield are registered trademarks of the BlueCross BlueShield Association. The worksite wellness benefit of
BlueLife is administered by Healthways, an independent company specializing in providing worksite wellness programs to
multiple employee-location sites across the United States.
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