2014

wellnessThe PursuiT of

“Though we travel the world over to find the beautiful, we must carry it with us or we find it not.” - Ralph Waldo Emerson

Set a personal SMART goal. Track your goals below and reward yourself when successful!

SSpecific: State exactly what you want to achieve.

3 Month:

MMeasurable: Make clear definitions to help you measure if you’re reaching your goal.

6 Month:

AAction Oriented: Use action verbs when describing your goal.

9 Month:

RRealistic & Relevant: Make sure it fits into your schedule and is something you can achieve.

1 Year:

TTime Based: Set a specific time line.

Make Movement FUNPhysical activity shouldn’t be a chore because our bodies are made for movement! Activity is one of the easiest and most effective ways of improving both your physical and mental health.

Tips:• Move more throughout your day! Take the stairs instead of the elevator.• If you have a desk job, stretch and move around every hour.• Start slow - a little bit is better than nothing! Start with a 15 minute walk around your neighborhood, and increase by five minutes each day. • Make exercise fun by trying a class or including friends and family.• Set an achievable goal of two hours of exercise each week. Photo Credit: Jim Larson

JanuarySunday Monday Tuesday Wednesday Thursday Friday Saturday

December 2013S M T W T F S

1 2 3 4 5 6 78 9 10 11 12 13 14

15 16 17 18 19 20 2122 23 24 25 26 27 2829 30 31

February 2014S M T W T F S

12 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 2223 24 25 26 27 28

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

Step It Up: Buy a pedometer and try to reach the recommended 10,000 steps per day!

New Year’s Day

Martin Luther King Jr. Day

Remember to set your SMART goal!

Love Your Heart Did you know that your heart beats about 100,000 times each day? Although your heart is no bigger than your fist, it does an amazing job of pumping blood through the vessels that feed your organs and tissues. How can you keep your heart healthy?

• Each morning eat a well-balanced and healthy breakfast daily.

• Exercise at least 30 minutes* per day *Talk to your doctor before starting an exercise program. • Maintain a healthy weight.

• If you currently use tobacco, create a quit plan to become tobacco free.

• See your doctor regularly and monitor:

o Cholesterol, your LDL-c should be less than 100.o BMI (body mass index), healthy range is 25 or below.o Blood sugar level, – should be less than 100.o Your blood pressure – keep both numbers under 140/90.

Photo Credit: Chris Samuelson

FebruarySunday Monday Tuesday Wednesday Thursday Friday Saturday

January 2014S M T W T F S

1 2 3 45 6 7 8 9 10 11

12 13 14 15 16 17 1819 20 21 22 23 24 2526 27 28 29 30 31

March 2014S M T W T F S

12 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 2223 24 25 26 27 28 2930 31

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28

Groundhog Day

Valentine’s Day

President’s Day

A loving heart is the truest wisdom. - Charles Dickens

Preventing Diabetes with Healthy Habits Did you know?• By 2050, it is estimated that nearly 1 in 3 American adults will have diabetes.

• The total cost to treat diabetes in the U.S. is $245 billion per year.

This month, integrate these healthy habits into your life:

• Be physically active.

• Choose vegetables, fruits, whole grains, and lean proteins.

• Stop smoking – for help with quitting smoking, call 1-800-QUIT-NOW or visit: quitnow.net/ Idaho or quitnet.com.

Need help? You may qualify for a health coaching program that’s part of your benefits! Please call: 208-387-6924 or 1-800-627-6655, ext 6924 or email pophealthmgmt@bcidaho.com to see if you qualify.

Photo Credit: Gwen Ohlson

MarchSunday Monday Tuesday Wednesday Thursday Friday Saturday

February 2014S M T W T F S

12 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 2223 24 25 26 27 28

April 2014S M T W T F S

1 2 3 4 56 7 8 9 10 11 12

13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30 31

St. Patrick’s Day First Day of Spring

Daylight Saving Time Begins

Read Across America Day

Sweet Dreams When you fall asleep, you do more than dream. Your body repairs itself. Getting the recommended 7-9 hours of sleep per day strengthens your immune system, decreases stress and food cravings, and boosts your mental alertness.

Tips you can sleep on:

• Avoid caffeine at least 6 hours before bedtime.

• Avoid mental stimulation like texting, TV, or computers near bedtime.

• At least 30 minutes of exercise per day improves your ability to fall and stay asleep.

• Go to bed at the same time each night.

• Limit bright light before sleep and during the night.

Photo Credit: Naiara Arozamena

AprilSunday Monday Tuesday Wednesday Thursday Friday Saturday

March 2014S M T W T F S

12 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 2223 24 25 26 27 28 2930 31

May 2014S M T W T F S

1 2 34 5 6 7 8 9 1011 12 13 14 15 16 1718 19 20 21 22 23 2425 26 27 28 29 30 31

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30

Good FridayPassover Begins

Easter Sunday

Palm Sunday

April Fool’s Day

“A good laugh and a long sleep are the best cures in the doctor’s book.” – Irish Proverb

Earth Day

Have you met your 3 Month SMART goal?

Family First Set your family up for health success. Small changes in diet and adding daily exercise can make a huge impact in your family’s health and add up to real results:

• Eat at least one meal per day together as a family.

• Start a new tradition of after dinner walks or bike rides.

• Check out the local farmer’s market and buy some fresh fruit and vegetables.

• Consume less refined sugar, especially from beverages.

• Eat healthy snacks and watch portion sizes.

• Make physical activity fun.

• Starting a family? Visit your healthcare provider for early and regular prenatal care.

Photo Credit: Jodie Dunkley

MaySunday Monday Tuesday Wednesday Thursday Friday Saturday

April 2014S M T W T F S

1 2 3 4 56 7 8 9 10 11 12

13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30

June 2014S M T W T F S

1 2 3 4 5 6 78 9 10 11 12 13 14

15 16 17 18 19 20 2122 23 24 25 26 27 2829 30

1 2 3

4 5 6 7 8 9 10

11 12 13 14 15 16 17

18 19 20 21 22 23 24

25 26 27 28 29 30 31

Cinco De Mayo

May Day

Mother’s Day Armed Forces Day

Memorial Day

Here Comes the Sun!Apply sunscreen with a sun protection factor (SPF) of 30 or greater at least 30 minutes before sun exposure

and then at least every 2 hours thereafter. You’ll need to reapply if you are sweating or swimming.

Focus on Your Health Preventive screenings are critical to good health. Have you scheduled an appointment with your doctor to discuss any of the following screenings?

n Breast Cancer

n High Blood Pressure

n Cervical Cancer

n Cholesterol

n Colorectal Cancer

n Weight

n Dental Health

n Oral Cancer

n Depression

n Osteoporosis

n Diabetes

n Prostate Cancer

n Glaucoma

n Skin Cancer

n Hearing

n Tobacco Use

Photo Credit: Jennifer Varner

JuneSunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6 7

8 9 10 11 12 13 14

15 16 17 18 19 20 21

22 23 24 25 26 27 28

29 30 May 2014S M T W T F S

1 2 34 5 6 7 8 9 1011 12 13 14 15 16 1718 19 20 21 22 23 2425 26 27 28 29 30 31

July 2014S M T W T F S

1 2 3 4 56 7 8 9 10 11 12

13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30 31

Flag Day

First Day of SummerFather’s Day

Get pain off your back!If you suffer from back pain and you live in Idaho, our Spine Centers of Excellence program can help. For more information,

visit our website, bcidaho.com, or contact Customer Service at the number on the back of your ID card.

Healthy Bones Osteoporosis is a condition characterized by loss of normal bone density, resulting in brittle bones. If you are over 65 and/or have had a recent fracture, talk to your doctor about the possibility of receiving a DEXA Scan to measure your bone density. What factors are essential for keeping your bones healthy?

• Calcium: Low fat dairy products, dark green leafy vegetables, and calcium fortified foods and beverages.

• Vitamin D: Foods like fish, eggs, and milk are high in Vitamin D.

• Regular Exercise: Studies show that weight bearing exercise, balance training, and stretching strengthen bones, improve mobility and reduce the risk of falling. Walking is a weight bearing exercise! Talk to your doctor before starting any exercise program.

Photo Credit: Cindy Maison

JulySunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5

6 7 8 9 10 11 12

13 14 15 16 17 18 19

20 21 22 23 24 25 26

27 28 29 30 31 June 2014S M T W T F S1 2 3 4 5 6 78 9 10 11 12 13 1415 16 17 18 19 20 2122 23 24 25 26 27 2829 30

August 2014S M T W T F S

1 23 4 5 6 7 8 9

10 11 12 13 14 15 1617 18 19 20 21 22 23

24 25 26 27 28 29 3031

Independence Day

Do not be afraid of growing slowly; be afraid only of standing still – Chinese Proverb

Have you met your 6 month SMART goal?

Immunizations - Not Just for Kids

During your annual wellness visit, ask your doctor to check your immunization record. And, if you have children, schedule a Well Child Visit to make sure your child is up to date with immunizations.

Here are some immunizations to talk to your doctor about for both you and your children:

• Meningitis: – teens should get a booster dose at age 16.

• Tetanus, diphtheria, and pertussis - after initial shot, a booster shot is recommended every 10 years.

• Shingles – older adults should get this immunization to prevent or limit shingles complications.

• Pneumonia – ask your doctor if you or your child may need this immunization shot.

• Flu – get your flu shot early in the season since immunization prevents the spread of the flu.

Photo Credit: Skye Chalifoux-Ragland

AugustSunday Monday Tuesday Wednesday Thursday Friday Saturday

July 2014S M T W T F S

1 2 3 4 56 7 8 9 10 11 12

13 14 15 16 17 18 1920 21 22 23 24 25 2627 28 29 30 31

September 2014S M T W T F S

1 2 3 4 5 67 8 9 10 11 12 13

14 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30

1 2

3 4 5 6 7 8 9

10 11 12 13 14 15 16

17 18 19 20 21 22 23

24 25 26 27 28 29 30

31

Energize Your Diet Content Making the change to a healthy diet is the first step in lowering cholesterol. One critical step is eliminating foods high in cholesterol and saturated fat.

Some foods increase cholesterol, while others help lower it. Foods you should eat include:

• Vegetables and Fruits: Fruits 2-3 & Vegetables 5+ each day, especially high-fiber items such as beans, peas, raspberries, and broccoli.

• “Good fat” fish (i.e. salmon and tuna): 2 or more servings per week.

• Whole grains: 4-8 servings each day.

• Nuts and seeds: 4–5 servings per week.

• Nonfat and low-fat dairy: 2–3 servings per day.

• Lean meat and poultry without skin: 2 (3 oz.) servings daily.

• Unsaturated vegetable oils: including canola, corn, olive, safflower, and soybean oils. Photo Credit: Judy Gimble

SeptemberSunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29 30August 2014

S M T W T F S1 2

3 4 5 6 7 8 910 11 12 13 14 15 1617 18 19 20 21 22 23

24 25 26 27 28 29 3031

October 2014S M T W T F S

1 2 3 45 6 7 8 9 10 11

12 13 14 15 16 17 1819 20 21 22 23 24 2526 27 28 29 30 31

Labor Day

Grandparent’s Day Patriot Day

First Day of Autumn

When eating a fruit, think of the person who planted the tree. – Vietnamese saying

Focus on Your

Health October is Breast Cancer Awareness Month. Early detection is the best defense against breast cancer. That’s why women in their 40’s, 50’s and older should get a mammogram every one to two years. Did you know:

• About one in eight women will develop breast cancer.

• Breast cancer is the second leading cause of cancer deaths among women.

• Early detection saves thousands of lives each year. Talk to your doctor about scheduling a mammogram today.

Photo Credit: Judy Gimble

OctoberSunday Monday Tuesday Wednesday Thursday Friday Saturday

September 2014S M T W T F S

1 2 3 4 5 67 8 9 10 11 12 13

14 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30

November 2014S M T W T F S

12 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 2223 24 25 26 27 28 2930

1 2 3 4

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31

Columbus Day

Yom Kippur

Halloween

Do not go where the path may lead, go instead where there is no path and leave a trail – Waldo Emerson

Have you met your 9 month SMART goal?

Simplify Your Life Sometimes it’s tough to balance life’s daily demands, like work, family and/or school. If you can simplify areas of your life you can control, you will limit or cut your stress level. Some easy changes in your daily routine can become a new (and good!) habit:

• Organize your home and work space and get rid of clutter.

• Don’t multitask. Focus on one thing at a time and you will be more efficient.

• Use your free time to relax, play, practice hobbies, and recharge mentally and physically.

• Practice deep breathing each day. Just sit comfortably, breathe deeply, and slow down for at least two minutes.

Photo Credit: Jim Larson

NovemberSunday Monday Tuesday Wednesday Thursday Friday Saturday

October 2014S M T W T F S

1 2 3 45 6 7 8 9 10 11

12 13 14 15 16 17 1819 20 21 22 23 24 2526 27 28 29 30 31

December 2014S M T W T F S

1 2 3 4 5 67 8 9 10 11 12 13

14 15 16 17 18 19 2021 22 23 24 25 26 2728 29 30 31

1

2 3 4 5 6 7 8

9 10 11 12 13 14 15

16 17 18 19 20 21 22

23 24 25 26 27 28 29

30

All Saints Day

Daylight Saving Time Ends Election Day

Veteran’s Day

Thanksgiving Day

The Great American SmokeoutNov. 20 is the Great American Smokeout. If you smoke, join millions of Americans who choose this day to quit tobacco. Your health care provider can help you determine which quit aids work best for you!

For help with quitting, call 1-800-QUIT-NOW or visit: quitnow.net/Idaho or quitnet.com.

Great American Smokeout

Choose Less

Stress You can’t erase every stressor in your life especially during the holidays, but you can choose your reaction and attitude. Each day, take a mental break or ten minutes of quiet time. During this time you should focus on positive aspects in your life, and appreciate the great family and friends.

Take some time away from the holiday stress!

• This month is an excellent time to help others who are less fortunate. Nothing puts life in perspective better.

• Exercise decreases stress hormones in the body, which improves your mood. Make time for a walk or exercise class.

Photo Credit: Chuck Ellison

DecemberSunday Monday Tuesday Wednesday Thursday Friday Saturday

1 2 3 4 5 6

7 8 9 10 11 12 13

14 15 16 17 18 19 20

21 22 23 24 25 26 27

28 29 30 31 November 2014S M T W T F S

12 3 4 5 6 7 89 10 11 12 13 14 15

16 17 18 19 20 21 2223 24 25 26 27 28 2930

January 2015S M T W T F S

1 2 34 5 6 7 8 9 1011 12 13 14 15 16 1718 19 20 21 22 23 2425 26 27 28 29 30 31

Pearl Harbor Remembrance Day

Hanukkah Begins

First Day of Winter Christmas Day

New Year’s Eve

“Tough times don’t last. Tough people do.” – Gregory Peck

Serving Size GuidePortion: The amount of food YOU choose to eat for meals or snacks (e.g. a plate of spaghetti, a bowl of cereal)Serving: The amount of food that experts recommend you eat (e.g. 1 cup of milk, 2 oz. of cheese)

ExAMPLES ONE SERViNG EqUALS ThAT'S ABOUT ThE SizE OF

Grains: Aim for 4-8 servings each day. Choose whole grains whenever possible.

Bread 1 ounce (1 small slice, 1/2 bagel, 1/2 bun) 3”x5” Index card

Cooked Grains 1/2 cup cooked oats, rice, pasta Tennis ball

Dry cereal 1/2 cup flakes, puffed rice, shredded wheat Tennis ball

Fruits and Vegetables: Fruits 2-3 & Vegetables 5+ each day. Choose fresh fruits and veggies whenever possible.

Raw fruit 1/2 cup raw, canned, frozen fruit Tennis ball

Dried fruit 1/4 cup raisins, prunes, apricots An egg

Juice 6 oz. 100% fruit or vegetable juice Hockey puck

Raw vegetables 1 cup leafy greens, baby carrots Baseball

Cooked vegetables 1/2 cup cooked broccoli, potatoes Tennis ball

Lean Meats, Poultry & Seafood: Aim for 2 (3 oz.) servings each day. Choose lean meats and plant proteins whenever possible.

Nuts, Seeds & Legumes: Aim for 3-5 servings per week.

Meat & Tofu 2-3 oz. cooked beef, poultry, fish, tofu Deck of cards

Beans 1/2 cup cooked beans, split peas, legumes Tennis ball

Nuts & Seeds 2 tbsp. nuts, seeds, or nut butters Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Cheese 1 oz. or 1 thin slice of cheese A pair of dice

Milk 1 cup milk, yogurt, soy milk Baseball

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose 2-3 servings of heart-healthy fats each day.

Fat & Oil 1 tsp. butter, margarine, oil One die

Wok Chicken and Vegetable Stir-FryPrep Time & Cook Time: 35 minutesServings: 4Ingredients:2 teaspoons Mrs. Dash Original Blend1 tablespoon cornstarch3/4 teaspoon salt1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes3 tablespoons canola oil, divided2 large carrots, cut into 1/4-inch-thick slices1 large green bell pepper, cut into 1-inch cubes1 small red onion, cut into 1/2-inch cubes4 large cloves garlic, thinly sliced3 dried red chiles, such as Thai, cayenne or chile de arbol, stemmed1 tablespoon lime juice1/2 cup firmly packed fresh mint leaves, finely chopped

Directions:1. In a medium bowl and add Mrs. Dash, cornstarch, and salt; stir to combine. Add chicken and stir until coated with the spice mixture.2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 tablespoons oil. When the oil is shimmering, add carrots, bell pepper, onion, garlic and chiles. Cook, stirring, until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate.

Southwestern Avocado and Black Bean Salad

Prep Time & Cook Time: 15 minutesServings: 4Ingredients:1/2 cup freshly chopped cilantro leaves1/4 cup extra-virgin olive oil2 tablespoons freshly squeezed lime juice2 or 3 dashes hot sauce (recommended: Tabasco)4 cups chopped romaine lettuce2 avocados, peeled and diced2 cups fresh or frozen corn kernels, thawed and drained2 (15-ounce) cans black beans, rinsed and drained1 cup chopped cherry tomatoesAbout 3/4 cup (3-ounces) grated pepper jack cheeseKosher salt and freshly ground black pepper

Directions:1. In a small bowl, whisk together the cilantro, oil, lime juice and hot sauce.2. In a large serving bowl, add the lettuce, avocado, corn, beans, tomatoes, and cheese. Add the dressing and toss well. Season with salt and pepper, to taste, serve and enjoy!

Green SmoothiePrep Time & Cook Time: 5 minutesServings: 1Ingredients:1 cup almond milk (unsweetened)4 ice cubes2 large handfuls baby spinach (and/or Kale)1/2 banana (regular or frozen)2 tablespoon ground flax seed (or chia seed)1/2 cucumber (with peel)1 scoop of Vanilla Protein Powder (optional)

Directions:Combine all ingredients in blender, blend on high, and enjoy!

3. Reduce heat to medium-high and add the remaining 1 tablespoon oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds.

Wok Chicken & Vegetable Stir-Fry

Nutrition FactsServings: 4

Amount Per Serving:

Calories 271

Carbohydrates 13g

Total Fat 17g

Saturated Fat 2g

Cholesterol 63g

Protein 25g

Sugar 0g

Fiber 4g

Sodium 524m

Southwestern Avocado and Black Bean Salad

Nutrition FactsServings: 4

Amount Per Serving:

Calories 518

Total Fat 28g

Saturated Fat 7g

Cholesterol 19g

Protein 20g

Sugar 8g

Fiber 18g

Green Smoothie

Nutrition FactsServings: 1

Amount Per Serving:

Calories 296

Total Fat 11g

Saturated Fat 2g

Cholesterol 60g

Protein 26g

Sugar 12g

Fiber 12g

Photo Credit: Naiara Arozamena

© 2013 Blue Cross of Idaho is an Independent Licensee of the Blue Cross and Blue Shield Association.

Mailing address: P.O. Box 7408 | Boise, Idaho | 83707-1408

1-208-331-7347 or 1-800-627-1188

Health or wellness or prevention information