McKinley Grapevine

This is how you find the HRA form.  To access the Health Risk Assessment, go to  HYPERLINK “http://www.bcbsm.com” www.bcbsm.com and log into Member Secured Services.  Click on Health and Wellness, and then on My Health Assessment. Click on Start Now to begin the questionnaire. Complete the HRA providing as much information as possible. If you are logging on to the BCBS website for the first time, you will need to register. This only takes a few minutes. More details about taking the HRA can be found on the McKinley Portal.  If you do not have access to a computer to take the online HRA, you can obtain a paper version by calling 1-800-873-0509.

This form would have been completely separate from your open enrollment.  Once you have filled out the HRA and submitted it you will receive an email from Blue Cross Blue Shield confirming they received it along with 7 or so pages and recommendations for healthy living and healthy lifestyle changes.   I hope this answers most of your questions and if not please feel free to contact me.

meredith.mitchell@mckinley.com

Another year has come and gone and each year seems to pass more quickly than the last.  Along with every new year, some choose to make a resolution. Unfortunately, all too often the “resolution” becomes cliche.  I truly believe everyone who makes a resolution dose so with good intent but are rarely successful for 2 reasons:
1. No plan
2. No “serious” accountability

Here is an outline of a plan and I will use the example of “Joining a gym” as the resolution.
1. Set a long term goal (12 months)
~ Go to the gym 5/days weekly by December 2013

2. Set a mid term goal (six months)
~ Go to the gym 3/days weekly by June 2013

3. Set a short term goal (weekly)
~ Join a gym and go 2/days weekly
~ Every Sunday choose what 2 days you will be going to the gym and put those dates in your schedule
~ Ask a close friend to keep you accountable weekly for the first 3 months, and then monthly for the remainder of the year
~ Call that friend every Sunday and let them know what 2 days you have chosen to go to the gym

No one is going to make you go to the gym, or give you consequences if you miss a day.  This plan won’t work if you only “think” going to the gym would be a good habit to pick up.  It will work if you seriously want to make a change in your life.  Don’t let your resolution be a cliche, make it a reality :).  Please email me with any questions because I would love to help you in any way I possibly can!! Happy New Year, I wish you all the best in 2013 🙂

I hope everyone’s sleep habit’s are improving :).  However, the “Mid-Day Slump” can still occur even with a good night’s rest.  Try adding all or some of the following tips to your daily routine so you can beat your mid-day slump for GOOD!

1. Drink WATER!  The more hydrated you are, the less the slump will affect you
2. Eat a well balanced lunch: Healthy fats with equal amounts of carbs and protein
3. Avoid refined sugar, especially cakes, cookies, sodas or any other sugary beverage
4. Eat an apple for your mid-day snack
5. Take advantage of the 20-20-20 rule.  For every 20min you are staring at a computer screen, tablet, article… STOP and look at an object 20 feet away for 20sec.
6. Take a 20-30min mid-day walk or
7. Click the link below to follow a quick exercise routine you can do right at your desk!!
http://www.youtube.com/watch?v=_uV9J_uHtlo

Have a great afternoon…without the “Mid-Day Slump”!!!!

Your bedtime routine is what can give you or keep you from getting some quality zzz’s.  Check out the lists below to see what you should add or cut out of your routine 🙂

Things or Foods that can sabotage your sleep:

1. Caffeine. Stop drinking any kind of stimulant at LEAST 4-6 hours before bed
2. Alcohol.  Although alcohol may help you fall asleep, it can sometimes cause you to wake up in the middle of the night and keep you up.  If you’re going to have a drink at night, you’re better off finishing your wine, beer or cocktail 3 or more hours before bed
3. Water.  DRINK water but STOP drinking it 1-2 hours before bed so you don’t have to wake up in the middle of the night to pee.
4. Nicotine.  Another stimulant you should avoid altogether but especially before bed.
5. Don’t fall asleep to the TV.  Watch your shows or movies in your living room and then go to bed.  When you try to fall asleep to the sound of the TV, you keep yourself from falling into a deep sleep because of the stimulation.  Also, if you forget to turn the TV off or set the sleep timer, you will most likely wake up in the middle of the night because of the sound of the TV.

Things or Foods that can promote sleep:

1. Exercise!!  Do your best to be done with your workout at least 3 hours before bed, specifically with hard cardio or heavy lifting.  Slow flow yoga is something you can do right before bed.  There are quite a few DVD’s out there that are easy to follow and do a great job of relaxing you through breathing and mild stretching.  Here’s one option:
http://www.collagevideo.com/workout-video/rodney-yees-ampm-yoga-for-beginners-6137
2. Cherries or tart cherry juice. Cherries contain melatonin, a naturally occurring compound known to influence human sleep-wake patterns.  Try drinking 30mls or eating 10-15 cherries before bed.
3. Carbs :).  It’s very important to eat protein for dinner and throughout the day HOWEVER, if you like a bedtime snack you should choose one that is high in carbs in lower in protein.  Why?  The higher carb content helps with serotonin production.  Here are some options for bedtime snacks (no more than 200 calories)
~ whole grain cereal or gluten free cereal with your choice of milk
~ greek yogurt with fruit
~ whole grain or rice crackers with peanut or any kind of nut butter
~ any kind of fruit or vegetable
4. Natural sleep remedies.  There are many sleep aids out there but you will always be better off using a natural one (one without chemicals).  Please check with you physician about what option would be best for you if you are looking for a sleep aid.

Email me with any questions and I wish you all a great night’s sleep tonight!

It’s possible to enjoy thanksgiving dinner without gaining unwanted pounds…really!  Here are some helpful guidelines for you to follow before you eat your thanksgiving feast 🙂

1. Eat breakfast!  Many times people will refrain from eating the whole day so they can consume as much turkey and delicious side dishes as they want without feeling guilty.

2. Eat a small to medium size apple about 45-30min before your meal, the fiber from the apple will give you the feeling of being full.

3. Drink 8oz of water 15min before your meal, this will also give you that full feeling.

Why am I suggesting you should be full before your meal?  Well, you won’t actually be full but you won’t be starved either.  By not being starved when you sit down to feast, you’ll make better decisions about your serving sizes and still be able to enjoy everything on the table 🙂

Do you like going to the movie theater?  Beware of the snacks, you can fall into a deep calorie hole and not realize it!  Click the link below to find 15 of the WORST movie theater snacks:

http://fitbie.msn.com/slideshow/print/117907

What should you eat at the theater?  First of all, eat a healthy dinner at home so you’re not tempted to have one of everything because you’re so hungry.  Then, on your way out the door eat an apple.  The sweetness should satisfy any sugar craving you have and the fiber from the apple will make you feel more full.  IF you’re still hungry, here are some options:
1. Small popcorn without butter
2. Pretzel with mustard
3. Gummy bears (DON’T eat the whole bag)
4.  Small cup of frozen yogurt if they offer it