START WHERE YOU ARE

Your Guide to Living WellIntroduction

START WHERE YOU ARE

Your Guide to Living Well

HELPFUL RESPONSES

LIFE SKILLSHEALTHY

CHANGES &

LIVING WELL

HEALTHY HABITS

SELF-CARE SKILLS

HEALTHY SUPPORT

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CONTENTSThis guide is divided into 8 parts. Each part is a separate document, but they are designed to fit together. You can read all of the parts in order or you can focus on the parts that are most helpful to you.

Introduction Part 1: What it Means to Live Well

Part 2: The 5 Key Areas of Healthy Change

Part 3: Move Forward With Helpful Responses

Part 4: Move Forward With Life Skills

Part 5: Move Forward With Healthy Habits

Part 6: Move Forward With Self-Care Skills

Part 7: Healthy Support

Part 8: Your Plan for Living Well

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Your health and well-being are important. So, let’s start by talking about safety and health concerns. Please be sure to read this section before moving on.

Some of the safety concerns may apply to you. If so, make a plan to discuss them with your doctor or another health care provider, and then talk about them during your next coaching call.

GUIDELINES AND PRECAUTIONS FOR USING THIS HEALTHYROADS PROGRAM

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This program is a self-care education and coaching program. It is designed to help you make positive changes in managing your health and living well. You will work with a health coach over the phone. Your coach will support you as you learn to make healthy choices and meet your healthy living goals. You will be taking charge of your own health, and your coach will be available to help you.

It is important for you to know that some people may need to be cautious when following this program. If you have or think you may have any of the health concerns listed below, talk to your doctor before you start.

1. You take medicines or dietary supplements to treat a health problem.

2. You are over age 40 and have not had a doctor’s exam in the past 2 years.

3. You plan to start training hard (for example, training for a marathon) and you:• Are age 50 or older

• Sit or rest most of the time

• Have not been exercising regularly

• Do light exercise only

4. You have signs of ill health such as:

• Shortness of breath or chest pain

• Fatigue (feeling tired)

• Bleeding

• Numbness or weakness in your arms or legs

• Dizziness, fainting, or blacking out

• Bone, muscle, or joint pain when you are physically active

• Sudden changes in your vision, speech, hearing, or ability to move

• Lack of concentration

• Great sadness or sadness that does not go away

• Lack of interest in people or activities you used to enjoy

5. You have heart disease (the muscle or blood vessels of the heart don’t work well); conditions include coronary artery disease, heart failure, abnormal heart rhythms, and heart valve problems.

6. You have had a heart attack (damage to the heart muscle that happens when too little blood flows to the heart).

7. You have high blood pressure.

8. You have had a stroke (when blood supply to part of the brain is cut off) or a transient ischemic attack (TIA or “mini-stroke,” where stroke symptoms are brief, usually lasting less than an hour).

9. You are pregnant or you plan to get pregnant within the coming year.

10. Your doctor gave you special exercise, nutrition, or stress management instructions due to a health problem.

Introduction to This Program’s Guidelines and Precautions

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11. You have a mental health condition that may interfere with setting goals or making healthy choices.

Please talk to your doctor if you are concerned about starting this program. Your doctor can tell you if it is safe for you. Be sure to ask your doctor if there are any precautions you should think about before you start or any symptoms you should look out for after you start the program. If you choose to take part in this program, tell your doctor about any changes you notice in your physical or mental health while you are participating. Be sure to see your doctor if you need medical attention or notice a new health problem.

This program is meant to help you make healthy, safe, and moderate changes to your health behaviors. You should not make drastic changes to your diet, body weight, or exercise program without help from your doctor. It can be dangerous or unhealthy to:

• Exercise too hard

• Lose too much weight

• Lose weight too quickly

• Make sudden changes to your diet or other health behaviors

NOTE: This guide cannot take the place of regular health care or your doctor’s advice. Use it along with your doctor’s advice. Do not change your medicine or medical care routine without first talking to your doctor or other health care providers. If your doctor or other health care providers change your health care routine, let your coach know.

This guide is not meant to be used as behavioral or mental health therapy. It does not attempt to explain your behaviors or prescribe what you should do. It does not focus on the past. If you feel you need help or therapy for your mental health, talk to your doctor. He or she may be able to help, and can refer you to a mental health professional.

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When you are stressed you may feel upset or sad. But this is not the same as having the mental health conditions of anxiety or depression. These conditions need to be diagnosed and treated by a health care professional. Be sure to talk to your doctor or another health care provider if at any time you start to feel or notice:

• Shortness of breath

• Dizziness

• Rapid heart rate

• Feelings of fear or dread

• Loss of appetite

• Changes in your sleep

• Lack of concentration

• Great sadness or sadness that does not go away

• Feelings of guilt, loneliness, or helplessness

• Lack of interest in people or activities you used to enjoy

• Unintended change in your weight

• Other concerns about feelings or thoughts that may be affecting your daily life

Depression and Anxiety

Managing Changes to Your Diet

In this guide you will read a lot about good nutrition. Nutrition refers to the way your body takes in and uses food and drink for growth, energy, and healing. Good nutrition is a key part of your health.

Talk to your doctor about any changes you would like to make to your diet. Share your thoughts and ideas about what you like to eat and any goals you have. Your doctor can help you make sure that changes to your diet are right for you. Then share these plans with your coach. Your coach can help you learn about the benefits of healthy eating and help you reach your goals.

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Talk to your doctor before you start a new exercise program. Share your ideas on activities that interest you and any goals you have. Along with your goals and interests, your doctor will take into account your current health and fitness level. Work with your doctor to come up with exercise goals and an exercise routine that is right for you. Then share these plans with your coach. Your coach can support you in safely meeting your exercise goals.

You may be required to have your doctor perform a check-up before you start to exercise. During this check-up, your

doctor will talk with you and check for health problems and diseases that might affect your ability to exercise. Your doctor will also check any old injuries that might affect your exercise routine. This will help your doctor decide which exercise routines are right for you.

Keep in mind that each person has his or her own level of fitness. When you start a new exercise program, be sure to begin slowly. Over time, you can slowly build up how often and how long you exercise.

Before You Begin Your Exercise Program

IMPORTANT NOTE: Stop exercising and get medical assistance right away if you:

• Feel chest pain

• Get short of breath suddenly or when you don’t expect to be

• Faint, feel like you will faint, or feel dizzy

Follow your doctor’s instructions about what to do.

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Whatever your state of health today, you can take active steps to manage your health and get more out of life. By making key healthy changes, you can boost your health and learn to live well. This guide can help you learn:

• How to start where you are, move forward at your own pace, and make changes to improve your health and life

• The 5 key areas of healthy change

• How unhelpful thoughts and actions may be getting in your way

• How life skills and healthy habits can help you solve problems and overcome challenges

• How to work well with your doctor and other health care providers to get the care you need

• How to work with your health coach to set and meet your goals for living well

Taking Steps to Manage Your Health

The information presented herein is not intended as a subsitute for medical care.

© American Specialty Health Incorporated. All rights reserved. Unauthorized duplication is a violation of applicable laws. Exclusively distributed by Healthyroads, Inc.,

PO Box 509040, San Diego, CA 92150-9040

850-000A

START WHERE YOU ARE

Your Guide to Living Well