HEALTHY TIP:
SAVES MONEY,
CUTS IMPULSE EATING
AND INCREASES
YOUR FLUIDS.
CARRY A WATER BOTTLE
STRESSED? HEALTHY
WAYS TO HANDLE IT
Be it problems at work, relationship
troubles or just too much on the to-do list,
sources of stress are with us—on and
off—throughout our lives.
Don’t let stress get the best of you. The
American Psychological Association offers
this advice:
Identify your stressors. Think about the
kinds of things that cause you to feel
stressed. Are they related to your work?
Your finances? Your relationships?
Find healthy alternatives. Think about
options for avoiding your stressors or
developing more positive ways to react to
stressful situations. Possibilities include
exercising, doing some deep breathing, or
talking with friends or family.
Take care of yourself. When you’re
stressed, it may be tempting to engage in
unhealthy behaviors, such as overeating,
skipping meals, drinking alcohol or missing
out on sleep. Instead, eat healthy, drink
plenty of water and make sleep a priority.
By giving some thought to the stress in your
life, you can take an active role in reducing
it. That won’t happen overnight, but it will
be worth the effort.
Source: American Psychological Association
YOU CAN TAKE AN ACTIVE ROLE IN
REDUCING THE STRESS IN YOUR LIFE.
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licensee of the Blue Cross and Blue Shield Association.
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President and Chief Executive Officer
William Vennart, MD
Brooke Fisher
Medical Director
Sr. Marketing
Communications Specialist
Information in HEALTHY COMPANION comes from a wide range
of medical experts. If you have any concerns or questions about
specific content that may affect your health, please contact
your healthcare provider. Models may be used in photos and
illustrations.
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Mailing address: Blue Cross and Blue Shield of Kansas City
2301 Main St., Kansas City, MO 64108
EXERCISE:
MELT THOSE
EXTRA POUNDS
SUGAR: THREE WAYS
TO BEAT THE SWEET
Sugar piles on calories, but it only has a few nutrients.
So it doesn’t give you much in return.
That’s why it’s best to limit sugar. Here’s how:
Sip smart. Cut back on sugary sodas. Try water, fatfree milk or sugar-free drinks instead.
Do you need to lose weight? If so, exercise can make it easier.
A great workout plan has at least three key points:
1. It starts slow. Don’t push yourself too hard right away. If you do, you’re more
likely to get hurt.
2. It builds. Depending on your fitness level, you might start with a 15-minute
workout three times a week. Slowly add time from there.
Cut back when baking. Reduce the sugar in cakes
and other sweets by one-fourth to one-third.
Try fruit for dessert. Enjoy a baked apple or a fruit
salad. Save cake, cookies and candy for special
occasions.
Source: Academy of Nutrition and Dietetics
What should be your goal? We’re all different, but experts suggest:
• To lose weight, put in about 300 minutes a week.
• To stay at the same weight, exercise about 150 minutes a week.
Spread those minutes over most weekdays. Each session should last at least
10 minutes.
3. It includes the right moves. You need two types of exercise.
• Aerobic—includes things like walking, swimming and biking.
• Strength-building—includes weightlifting, pushups and stomach crunches.
Once you’re used to exercise, you might want to mix things up. For instance, walk
for two minutes and then run for two minutes. Keep switching back and forth. It’s
called interval training. It keeps workouts fresh and burns lots of calories.
No matter how you exercise, be sure to warm up first and cool down when you’re
done. For instance, walk for a few minutes after a run.
Of course, the best weight-loss plan also includes a healthy diet. One simple
idea? Cut your normal food portions by about 10 to 15 percent.
KNOW YOUR GOAL
BODY MASS INDEX:
A NUMBER TO KNOW
BMI stands for body mass index. BMI is an indicator
of your body fat. It’s based on your height and weight.
Not sure what’s a healthy weight for you? Start by checking your body mass
index (BMI) at www.morehealth.org/bmi, or ask your doctor to check it for you.
BMI indicates your amount of body fat based on your height and weight.
BMI helps you know if you are at a healthy weight.
A person with a high BMI may be at a higher risk for
health issues like diabetes and heart disease.
Talk with your doctor about your BMI. He or she can offer more tips and tools for
healthy weight loss.
You can find a BMI calculator online at
www.morehealth.org/bmi.
Sources: American College of Sports Medicine; American Council on Exercise
Get support
from a Blue KC
nurse
If you have questions about your condition or your care plan, please call to speak with a Healthy Companion
nurse. Our highly trained nurses can provide resources, tools and support to help you understand and manage
your health needs.
To speak with a nurse, call 816-395-2076 or toll-free 866-859-3813, or send an email to
[email protected].
WEIGHT
and
DISEASE RISK
Approximate percentages of
people reporting health conditions
in each weight category
4+715+ 23+ 2235+ 42+ 40+ 1830+ 42+ 50+ 4049+ 58+ 69+
HEALTHY
WEIGHT
4%
7%
OVERWEIGHT
15
%
DIABETES
23%
35
%
42% 40%
22%
18
HIGH CHOLESTEROL
Source: Agency
for Healthcare
Research and Quality
EXTREMELY
OBESE
OBESE
30%
42%
50%
40%
49%
58%
%
HEART CONDITION
JOINT PAIN
Metabolic Syndrome Edition: Vol. 4, No. 1
Blue Cross and Blue Shield of Kansas City is an independent licensee of the Blue Cross and Blue Shield Association.
69%