Healthy People Need Regular Checkups Too!http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1165&blogid=121
Have you scheduled your annual checkup with your doctor yet? Do you know if you are current on all your immunizations and screenings? Living a healthy lifestyle is certainly a key ingredient to living a healthy, long life. But it is not a guarantee that you will never get a serious illness. It is important to get regu]]>knellor2018-05-25T14:54:00ZHave you scheduled your annual checkup with your doctor yet? Do you know if you are current on all your immunizations and screenings? Living a healthy lifestyle is certainly a key ingredient to living a healthy, long life. But it is not a guarantee that you will never get a serious illness. It is important to get regular checkups and screenings as recommended by your healthcare provider.

Are you wondering what screenings you need to have done? Check out this cool tool called “myhealthfinder” that provides personalized recommendations from the U.S. Preventive Services Taskforce based on age and gender. Just enter in your age and gender and click “Get Results”

Also, in addition to having medical screenings to look for early disease, it’s also important to take a Health Risk Assessment to see how to make changes early before disease occurs. Go ahead and take a confidential, comprehensive Personal Health Assessment.

Take charge of your health! Use the myhealthfinder and take the personal health assessment. Last and most importantly, find a doctor and call and schedule your annual checkup today! Don’t forget to bring a copy of your Personal Health Assessment results with you.

]]>Finding your health groove: There’s a place between sitting on the couch and running marathons for youhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1112&blogid=121
Everyone is different, so to feel great and get healthy you have to find your own groove. When we picture health, we think of big muscles, flat abs and lots of sweat.
But maintaining a lifelong healthy routine can be as simple as finding what you enjoy and what works for your schedule.
For me, it’s been running.]]>knellor2017-08-11T14:54:00ZEveryone is different, so to feel great and get healthy you have to find your own groove. When we picture health, we think of big muscles, flat abs and lots of sweat.

But maintaining a lifelong healthy routine can be as simple as finding what you enjoy and what works for your schedule.

For me, it’s been running. I started when I was a teenager, to relieve stress and be active. My groove was running a one-mile loop around my neighborhood daily.

I didn’t follow a structured exercise plan until I started studying for my exercise science degree. I began with local 5K and 10K races. Then I wanted a challenge, so I decided to run a half marathon. I had never completed a race of any length. So I wrote a training plan, put it on my calendar and followed it.

Make a plan to incorporate activities that you enjoy. If you do not enjoy running, don’t run. Instead try a bike ride or a water aerobics class.

Need help finding what your groove is? Ask yourself the following questions from WebMD:

1. Where do you want to work out?

2. What is convenient?

3. Do you want to exercise by yourself or with others?

4. What would be fun?

If you don’t enjoy the activity, it will be that much more difficult to continue doing it long-term. Once you find what you enjoy, your workout won’t feel like work.

Remember, it’s never too late to make healthy changes. Start small. Choose a farther parking spot, take the stairs instead of the elevator, or meet a friend for an evening walk at a local trail.

If you’re not a morning person, exercise in the evening.

Also, remember that if you miss a day or fall out of your groove, don’t punish yourself. Tomorrow is a new day, and you can start over again.

Written by Caroline Kahnk/livewellnebraska.com

]]>How to make exercise a daily habithttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1107&blogid=121
How many times have we heard that exercising just 30 minutes each day will improve your health? So then why don’t we do it? What is stopping us from getting up and moving — and sticking with it?
I am guilty myself. When life gets busy with kids, work and everyday stress, I put my exercise routine on the back burner]]>knellor2017-06-02T14:54:00ZHow many times have we heard that exercising just 30 minutes each day will improve your health? So then why don’t we do it? What is stopping us from getting up and moving — and sticking with it?

I am guilty myself. When life gets busy with kids, work and everyday stress, I put my exercise routine on the back burner. I think I’ll get back at it once I have more time or life slows down a bit. Before I know it, days turn into weeks, and weeks turn into months, and the only habit formed is not adding movement into my life.

So how do we stick with it after our enthusiasm diminishes, we get distracted by other things or we don’t see the results we want quickly enough? We know there are people who manage to keep going strong.

A study of long-term exercisers — those who’ve been faithfully working at it for more than 13 years — were asked to list what motivates them to keep up their routine. Their lists included fitness, feelings of well-being, energy, sleeping better and being more relaxed. Not on their list: awesome abs or powerful pecs.

Find out what motivates you and then keep in mind these tips from WebMD that can help you make exercise a daily habit.

1. Do a variety of activities you enjoy.

2. Commit to another person to exercise together.

3. Make exercise a priority — it has to be non-negotiable.

4. Do it first thing in the morning or on your way home from work.

5. Exercise even when you’re tired.

6. Write it down.

7. Be aware of signs of progress, including sleeping better, thinking more clearly, having more energy and daily activity feeling easier.

8. Reward yourself.

The tip that’s keeping me dedicated to a daily workout routine is, commit to another person. To help me stay devoted to a routine this year, two of my running friends and I are committed to running a combined 2,017 miles as a team by Dec. 31. They are counting on me to do my part of this journey, and I don’t want to let them down.

Whatever your goal, make achieving it a priority — no negotiations or excuses. Our lives are too short. We need to make our health and well-being a priority. The next time you say, “I don’t have time” to exercise, remember it’s about making time. Put your best foot forward and start today.

]]>My mom was an independent woman. Now the end is here, and I’m thankful we prepared.http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1103&blogid=121
I recently read the following blog written by Dr. Joann Schaefer from Live Well Nebraska and was a personally touching blog and thought I needed to share it here for more eyes to read.&#160; The passing of a loved one is a difficult time but Dr. Schaefer shines a positive light on it and gives us all something to thin]]>knellor2017-03-31T14:54:00ZI recently read the following blog written by Dr. Joann Schaefer from Live Well Nebraska and was a personally touching blog and thought I needed to share it here for more eyes to read. The passing of a loved one is a difficult time but Dr. Schaefer shines a positive light on it and gives us all something to think about.

Written by Joann Schaefer/livewellnebraska.com

No one likes to talk about the end of life and death. It is scary, confusing and emotionally tough. I have blogged before about the conversations I have had with my mom about her wishes for the end of her life. She has been very clear about her hopes and what she would like me to do to carry them out. It is surreal to think that we have had these intensely pragmatic conversations, anticipating the end at some point, never knowing when it will occur.

The end is now here.

It wasn’t what she had hoped for or wished for, but as she says, “It is what it is.” And so we are muddling through.

Like many elderly people, at 85 she fell and broke a bone. She went from being a relatively active woman, who three short months ago was living on her own, doing her own housekeeping chores and shopping for herself, to a woman who is unable to sit up, let alone stand. She has lost about everything but her sense of humor.

Our conversations in the past have made this transition so much less painful, chaotic and confusing. She has a living will, an advanced directive and clear instructions for me. We’ve already had the tough conversations. This has made the time we have together more precious and more meaningful, and for that, I am eternally grateful.

I have left no stone unturned in all the things I wanted my mom to know before she passes. Not one.

What a gift she has given me and our family by having the courage to plan ahead for this time. While those conversations were not easy then, they have saved us the chaos of having them now when it’s so emotional.

I’ve received the doctor’s call saying it was time for mom to consider hospice. It is quite therapeutic that I am jotting this down now, but it is also equally important to me to share with others what a gift her courage and planning has been.

So have the tough talks, plan accordingly and give your loved ones the gift of more beautiful conversations near the end.

]]>New Year's Resolutions - How are you doing?http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1098&blogid=121
We’ve all made them, and honestly some of us may already have broken them. Then why, oh why do we do it every year? What is so intriguing about the New Year’s Resolution? I believe it’s just human nature. We all want to try to be better than we were the year before. Whether it’s wanting to spend more quality time with]]>knellor2017-01-06T14:54:00ZWe’ve all made them, and honestly some of us may already have broken them. Then why, oh why do we do it every year? What is so intriguing about the New Year’s Resolution? I believe it’s just human nature. We all want to try to be better than we were the year before. Whether it’s wanting to spend more quality time with our children, signing up for classes at the local college, quitting smoking, exercising more, losing weight, etc., we all have the desire to be “better” and achieve more. That’s a good thing. It’s better to have set a goal and fall a bit short, than to not have set a goal at all. So if you’ve already fallen short on your goal already this year, re-group and try again.It’s not too late. Below are some tips that might help you stick with this year’s resolution:

Take Small Steps

Try to come up with small or even daily goals that will lead you to your bigger goal. Set up a plan of action. Accomplishing something on a daily or weekly basis will help you see immediate results and give you a sense of accomplishment. For example, if your goal is to lose weight. Set weekly goals, such as on Monday, Wednesday and Fridays I will go for a walk at lunch and everyday I will keep a food journal.

Change for Yourself

Even though we know this, it is a good reminder. Your desire to change needs to come from a sincere desire to change for yourself. Don’t decide to change to please anyone except for yourself. Also remember, resolutions are an opportunity for you to look forward in a positive way, rather than to punish yourself for past behaviors.

Be Realistic

Make sure your goal and plan of action are realistic and convenient for you. The only way your goal will truly become reality is if you believe in it, but most importantly, you believe in yourself. Find a role model who has achieved and is living your goal.

Anticipate Roadblocks

Make sure you think about and anticipate potential roadblocks or barriers and have an alternate plan for these situations. Also, whenever you feel that you are off target, re-group and get back on track.

Reward Yourself

We all love rewards. Put a reward system into your plan of action. As you hit milestones into your goal, plan on what reward you will give yourself each step of the way. For example, buy yourself a new outfit, go get a manicure or massage, take some time for yourself. Make your rewards personal for you.

Remember you are your best supporter. A well-thought-out resolution can help you live your life the best way possible, starting from the inside!

]]>Take Charge of Your Health - Get Regular Checkupshttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1059&blogid=121
Have you scheduled your annual checkup with your doctor yet? Do you know if you are current on all your immunizations and screenings? Living a healthy lifestyle is certainly a key ingredient to living a healthy, long life. But it is not a guarantee that you will never get a serious illness. It is important to get regu]]>knellor2016-11-28T14:54:00ZHave you scheduled your annual checkup with your doctor yet? Do you know if you are current on all your immunizations and screenings? Living a healthy lifestyle is certainly a key ingredient to living a healthy, long life. But it is not a guarantee that you will never get a serious illness. It is important to get regular checkups and screenings as recommended by your healthcare provider.

Are you wondering what screenings you need to have done? Check out this cool tool called “myhealthfinder” that provides personalized recommendations from the U.S. Preventive Services Taskforce based on age and gender. Just enter in your age and gender and click “Get Results".

Also, in addition to having medical screenings to look for early disease, it’s also important to take a Health Risk Assessment to see how to make changes early before disease occurs. Go ahead and take a confidential, comprehensive Personal Health Assessment.

Take charge of your health! Use the myhealthfinder and take the personal health assessment. Last and most importantly, find a doctor and call and schedule your annual checkup today! Don’t forget to bring a copy of your Personal Health Assessment results with you.

]]>How to prepare for your next doctor's appointmenthttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1051&blogid=121
It’s time for your doctor’s appointment.
Whether you go once a year or once a month, there are certain things you should do to prepare.
Make sure you have prepared a list of questions. Write them down. You may think you will remember everything you want to ask, but believe me, if I don’t write my questions d]]>knellor2016-05-05T14:54:00ZIt’s time for your doctor’s appointment.

Whether you go once a year or once a month, there are certain things you should do to prepare.

Make sure you have prepared a list of questions. Write them down. You may think you will remember everything you want to ask, but believe me, if I don’t write my questions down, I get home and realize I have forgotten to ask something. Don’t be afraid to ask questions. Doctors love an engaged patient, and there are no silly questions when it comes to your health.

You are the expert on “you” and no one knows your body better or when something isn’t quite right. Trust your instincts and be an active participant in your health care. If you don’t feel like you are being listened to, get a second opinion.

]]>Treating the whole person: 15 things your doctor should know about youhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1044&blogid=121
You are more than the sum of your diseases, so it's important to find a doctor willing to take care of the "whole you.”
Human beings are complicated, medications are becoming more complex and don't get me started on how difficult the health care system is to figure out!
As a transplant patient and also a car]]>knellor2016-02-26T14:54:00ZYou are more than the sum of your diseases, so it's important to find a doctor willing to take care of the "whole you.”

Human beings are complicated, medications are becoming more complex and don't get me started on how difficult the health care system is to figure out!

As a transplant patient and also a care manager to an ailing mom and grandmother, I've had many turns personally at the other side of the stethoscope and this is what I've learned.

A good primary care doctor and clinic are worth their weight in gold... and probably even more. Consider this: according to the Centers for Disease Control, as of 2012, half of all adults had one or more chronic diseases. That’s 117 million people. One in four adults is dealing with two or more chronic conditions.

Today we live in a “take a pill,” “do a procedure,” “quicker fixer-upper” or “trade-it-in” kind of society. That doesn't work with chronic disease.

With chronic disease come medications and potential drug interactions. Included with chronic disease are the diagnoses of anxiety, depression, and chronic pain disorders, all of which decrease the patient’s quality of life.

There’s no quick fix for chronic conditions such as diabetes, hypertension, arthritis and obesity, to name a few. It takes a care plan built on trust, compassion, lifestyle modifications and listening.

It's easy for a doctor to see a patient, make a diagnosis, write a prescription, order a test, etc. It's an entirely different thing for the doctor to know if you:

can read

can afford your medication

can easily swallow pills

are allergic to penicillin

are claustrophobic for that MRI

understand your medications

are still grieving the loss of your spouse of 40 years

can truly hear what was said in the exam room or were just being polite when you repeatedly nodded in agreement

are near homelessness and unable to get any of your medications

just lost your job

drink too much

are not safe at home

can't read the medication bottles because you can't afford new glasses

are contemplating suicide

can’t take any action yet because you are paralyzed by the word "cancer.”

A doctor’s visit like that doesn’t last four minutes.

Instead a good doctor works closely with care coordinators and pharmacists to ensure that as your drug list becomes more complex as you age, your team has your back. Instead of just adding another medication to the list they rethink the entire drug list to make sure it’s the more effective combination for the "whole" you.

This approach can add more good years to your life and absolutely aligns with my personal beliefs and the reasons I went into medicine to begin with.

My suggestion to you is to find a doctor interested in the gold standard: treating the "whole" you!

Looking for a doctor? Use the “Find a Doctor” feature on the Blue Cross and Blue Shield of Nebraska (BCBSNE)website.

Written by Dr. Joann Schaefer / SVP and CMO of healthcare delivery and wellness at BCBSNE

The article below was first published on livewellnebraska.com on Dec. 14

]]>Best Holiday Gift EVER!http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=1004&blogid=121
The holidays are nothing if not BUSY. Family, friends, dinners, parties, decorations, shopping -- the list goes on and on. Sometimes we get so busy, we forget that the holidays are also a time for simply being kind and taking the time to show others how much we care. This year, slow down and take some time to connect]]>knellor2015-12-04T14:54:00ZThe holidays are nothing if not BUSY. Family, friends, dinners, parties, decorations, shopping -- the list goes on and on. Sometimes we get so busy, we forget that the holidays are also a time for simply being kind and taking the time to show others how much we care.

This year, slow down and take some time to connect with the people you love. This can be the best gift of all, especially for those who are having trouble getting into the holiday spirit. For people going through tough times, the holidays can be difficult. You can help.

Show friends and family you care this holiday season.

Give someone a call just to see how they're doing. Listen carefully to what they have to say.

Invite a friend to take a walk or get some holiday errands done together.

If you are concerned that a loved one may be depressed, get tips on how to help.

]]>Can You Afford to Get the Flu?http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=992&blogid=121
Flu season is upon us and it’s time to ask yourself, “Can I afford to get the flu?” The single best way to prevent seasonal influenza is to get vaccinated!
Additional ways to prevent getting sick include:
Avoid close contact with people who are sick or with others if you are sick.
Stay home when you are]]>knellor2015-09-01T14:54:00ZFlu season is upon us and it’s time to ask yourself, “Can I afford to get the flu?” The single best way to prevent seasonal influenza is to get vaccinated!

Additional ways to prevent getting sick include:

Avoid close contact with people who are sick or with others if you are sick.

]]>5 simple ways to improve your healthhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=989&blogid=121
There’s all kinds of information available these days that outline why living a healthy lifestyle is important. Research shows eating right, exercising, avoiding bad habits like smoking and too much alcohol may lead to longer life.
Unfortunately we have a long way to go to turn around present lifestyles. A new stud]]>knellor2015-07-22T14:54:00ZThere’s all kinds of information available these days that outline why living a healthy lifestyle is important. Research shows eating right, exercising, avoiding bad habits like smoking and too much alcohol may lead to longer life.

Unfortunately we have a long way to go to turn around present lifestyles. A new study in the June issue of JAMA Internal Medicine shows less than one-third of Americans are currently at a healthy weight, with the rest of the population either overweight or obese.

How can we convince people that there are more benefits from living healthy than simply preventing disease and postponing death?

Through my experience as a wellness professional, I have seen first-hand that individuals who are healthier are also happier and often have a better sense of well-being.

Consider dopamine, the chemical in your brain. It is a neurotransmitter that is necessary to feel pleasure and happiness. Scientists know now that moving the body is one of the best ways to release dopamine and generate pleasure in our brains.

Recently, Dr. Richard J. Davidson, a professor of psychiatry at the University of Wisconsin-Madison told the Today Show that there’s now overwhelming evidence to indicate that happier people are actually healthier.

That doesn’t mean a "don’t worry, be happy" philosophy will lead to longer life. You have to put time and energy in.

The following is a list of daily acts that can bring you joy, vitality and the gift of well-being. Happiness will come as you practice them.

1. Get enough sleep. Shoot for seven to eight hours each night.

2. Move more. Get up and move every 10 to 15 minutes for one minute. Wear a pedometer, and track your steps and make a goal of getting more steps in your day.

3. Eat more fruits and vegetables. They are low in calories and can reduce your risk for heart disease, high blood pressure and some cancers.

4. Focus on the numbers five, three and one. Meditate for five minutes a day; write down three good things that happened in your day; and do one random act of kindness.

5. Choose who you hang around with carefully. Smoking, obesity, happiness and even loneliness are contagious. So it is important to choose like-minded friends that support your positive lifestyle habits.

Just remember, when you are less stressed, healthier and more energized, you may add more life to your years and years to your life.

]]>Tips for Eating Healthy on a Budgethttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=974&blogid=121
In our on-the-go world and the temptation of cheap fast food around every street corner, eating healthy can be a major challenge, even if doing so comes with multiple health benefits. While eating fast food might seem more affordable in the short term, eating nutritious food certainly doesn’t have to break the bank. H]]>knellor2015-05-03T14:54:00ZIn our on-the-go world and the temptation of cheap fast food around every street corner, eating healthy can be a major challenge, even if doing so comes with multiple health benefits. While eating fast food might seem more affordable in the short term, eating nutritious food certainly doesn’t have to break the bank. Here are some tips for eating healthy and keeping your budget in check.

Budget and plan out your week

We’ve all been there: Walking through the grocery store on an empty stomach, shoving everything in sight into the cart. But shopping while not hungry, plus a plan in mind, can help prevent you from overspending and buying unhealthy items. An hour or two before heading to the grocery store, sit down, create a budget and make a list of groceries you’ll need for the week. When planning, search for recipes online while cross-checking them with your store’s weekly fliers to see what’s on sale. When you go the store, avoid temptation by staying out of the aisles that don’t include items on your list.

Buy in season and in bulk

When making your grocery list, consider the fruits and vegetables that are currently in season. Seasonal produce is usually plentiful and less expensive than produce that isn’t in season. Avoid already sliced and prepared fruits and vegetables, which may be more convenient, but also are often more expensive. When shopping, consider what you buy often and buy in bulk. If an item you eat frequently is on sale, like chicken or ground turkey, consider buying more than you need for the week, and freeze what you don’t use.

Prepare meals ahead of time

Preparing ahead of time can help stop you from making unhealthy food choices in a rush. Set aside one day a week to prepare your meals in advance. This will ensure you’ll have healthy meals waiting in the fridge and help save time during the week. When searching for meals to prepare, look for recipes such as stews or casseroles to make the fresh, healthy ingredients you’ve purchased stretch further. When cooking over the weekend, try doubling the recipe and freezing individual-portion sizes for weekday lunches or dinners.

Grow your own

If you have the space, starting a garden of your own can be a great way to save money. Seeds or small plants cost just a few dollars and produce vegetables all season long. By having nutritious options in your own backyard, this will help ensure healthy eating. Plus, is there anything more rewarding than preparing food you’ve grown on your own?

]]>5 Tips to Get Back on Track, stick to those New Year's Resolutionshttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=956&blogid=121
We all want to be better than we were the year before. Whether it’s spending more quality time with our children, signing up for classes at the local college, quitting smoking, or exercising more, we all have the desire to achieve more.
It’s also true that it’s better to have set a goal and fall a bit short, than t]]>knellor2015-01-27T14:54:00ZWe all want to be better than we were the year before. Whether it’s spending more quality time with our children, signing up for classes at the local college, quitting smoking, or exercising more, we all have the desire to achieve more.

It’s also true that it’s better to have set a goal and fall a bit short, than to not have set a goal at all. So if you’ve already fallen short on your goal, re-group and try again. It’s not too late.

Here are some tips that might help you stick to your plan:

Take small steps

Try to come up with small daily or weekly steps to help you see immediate results and give you a sense of accomplishment. For example, if your goal is to lose weight: I will go for a walk at lunch and everyday I will keep a food journal.

Change for yourself

Your desire to change needs to come from a sincere desire to do so. Don’t try to change to please anyone else. This is an opportunity for you to look forward in a positive way, rather than to punish yourself for past behaviors.

Be realistic

Make sure your goal and plan of action are realistic and convenient. The only way your goal will truly become reality is if you believe in it, but most importantly, you believe in yourself. Find a role model who has achieved and is living your goal.

Anticipate roadblocks

Anticipate potential roadblocks and have an alternate plan. Also, whenever you feel that you are off target, re-group and get back on track.

Reward yourself

Put a reward system into your plan of action. As you hit milestones, decide on what reward you will give yourself each step of the way. For example, buy a new outfit, go get a manicure, get tickets for that concert or game. Make your rewards personal.

Remember you are your best supporter. A well-thought-out plan can help you live your life the best way possible, starting from the inside!

]]>CheckUp Americahttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=898&blogid=121
CheckUp America helps people lower their risk for Type 2 diabetes and heart disease. Type 2 diabetes is a condition characterized by high blood glucose levels caused by either a lack of insulin or the body's inability to use insulin efficiently. Type 2 diabetes develops most often in middle-aged and older adults but c]]>knellor2014-10-27T14:54:00ZCheckUp America helps people lower their risk for Type 2 diabetes and heart disease. Type 2 diabetes is a condition characterized by high blood glucose levels caused by either a lack of insulin or the body's inability to use insulin efficiently. Type 2 diabetes develops most often in middle-aged and older adults but can appear in young people.

What About Your Risk?

There are many things, called risk factors that affect your risk for Type 2 diabetes and heart disease. Some of these risks you can change, like whether or not you smoke, and some you can't, like your age. It's important to know risk for diabetes and heart disease. Once you know your risk you can take steps to lower your risk, so you can lead a longer, healthier life. Either way, understanding and managing your risk can help you prevent diabetes and heart disease and live a longer, better life.

Risk Factors

Overweight

High blood glucose

History of diabetes during pregnancy, called gestational diabetes

High blood pressure

Unhealthy cholesterol

Physical inactivity

Smoking

Unhealthy eating

Age, race, gender and family history

Know Your Risk

Your first step is to know your risk. Take the Diabetes Risk Test or visit your health care provider and ask about your risk for Type 2 diabetes and heart disease. Most of us have risk factors that raise our risk for these deadly diseases. For many of the risk factors, there are things we can do to lower our risk.

Are You Ready to Change?

Making a few small changes to eat healthier and be more active can have a big effect on your health. Going slowly raises your chances of being able to stick with your changes. Learn how to get started.

Source:www.diabetes.org

]]>Tips for Healthy Eating on the Runhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=896&blogid=121
We are all busier than ever, and when crunched for time, fast food is the go-to meal for many of us. It's easy, cheap, and fast, but often not healthy. With a little forethought and planning we can avoid some of the worst foods and make healthier choices at fast food restaurants. Here are some tips:
1. Watch Porti]]>knellor2014-09-30T14:54:00ZWe are all busier than ever, and when crunched for time, fast food is the go-to meal for many of us. It's easy, cheap, and fast, but often not healthy. With a little forethought and planning we can avoid some of the worst foods and make healthier choices at fast food restaurants. Here are some tips:

1. Watch Portion Sizes - Usually a small size is enough to satisfy cravings. A small order of fries can be up to 100 calories less than its super-sized counterpart. A small sandwich or half a sandwich is often filling and will curb hunger. Ask for the kid's meal to ensure smaller portions.

2. Go Deli-Style - Deli-style fast food restaurants offer many options that are lower in fat and calories. Choose whole wheat bread or a wrap, and add lots of veggies for a flavorful and filling sandwich. But skip the mayo!

3. Pick the Better Side - Forget the standard French fry side order – try fresh fruit or a salad. Most fast food chains offer these healthier options.

4. Add a Salad - Fill up on greens and veggies to get fiber and vitamins.

5. Grilled Is Best - Even though chicken is a lean meat, many fried or breaded chicken options can have more fat and calories than a hamburger. Always choose grilled chicken over breaded or fried.

6. Hit the Supermarket - Instead of a fast food chain, have lunch in a local supermarket. There you will find pre-cut fruit and veggie options, along with snacks such as low fat string cheese or yogurt. Many supermarkets also have salad and sushi bars, or other ready-made healthy foods.

7. Hold the Mayo! - Whatever ordered in a fast food restaurant, hold the mayo! Mayo is full of fat and just one tablespoon contains nearly 100 calories! Try mustard instead for a low-calorie, low-fat condiment.

8. Water Your Thirst - Water is the best way to quench thirst. It doesn’t add empty calories that can come from sugar from sodas and other soft drinks. Water give the sense of feeling full without adding calories to your diet.

Source: MedicineNet.com

]]>Get Moving Campaignhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=891&blogid=121
Blue Cross and Blue Shield of Nebraska (BCBSNE) is excited to team with EveryMove to launch a statewide “Get Moving”campaign! This enhancement to our EveryMove wellness program is a special, free program for Nebraska residents BCBSNE members and non-members. The campaign runs June 30 through September
Here’s how it]]>knellor2014-06-30T14:54:00ZBlue Cross and Blue Shield of Nebraska (BCBSNE) is excited to team with EveryMove to launch a statewide “Get Moving”campaign! This enhancement to our EveryMove wellness program is a special, free program for Nebraska residents BCBSNE members and non-members. The campaign runs June 30 through September

Here’s how it works:

The “Get Moving” campaign promotes being active, and includes new rewards from five Nebraska retailers:

Anytime Fitness

Cabela’s

Complete Nutrition

Nebraska Furniture Mart

Omaha Steaks

Plus, for every 750 points BCBSNE members earn and redeem on EveryMove,BCBSNE will make a $5 donation to Food Bank for the Heartland. This nonprofit organization distributes food to 285 food pantries, emergency shelters, and other nonprofit partners in Nebraska and Iowa.

]]>Make Every Move Count!http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=888&blogid=121
Join EveryMove, a program that rewards you for every active move you make. Earn points for working out and playing sports, or everyday activities like climbing stairs and walking. Connect your movement through popular fitness apps and devices or enter your movements on the EveryMove website. As your points accumulate,]]>knellor2014-04-30T14:54:00ZJoin EveryMove, a program that rewards you for every active move you make. Earn points for working out and playing sports, or everyday activities like climbing stairs and walking. Connect your movement through popular fitness apps and devices or enter your movements on the EveryMove website. As your points accumulate, you’re that much closer to popular product discounts and charitable donations made on your behalf—all for active movements you’re likely doing already.

]]>Walk at Lunch - April 30http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=875&blogid=121
It’s time to make plans to participate in Blue Cross and Blue Shield of Nebraska’s (BCBSNE) 8 th annual Walk at Lunch Day. This year’s walk is Wed., April 30. We encourage you to sign up your organization to participate! Walking is an easy and excellent form of exercise for your employees. Many companies work Walk]]>knellor2014-03-19T14:54:00ZIt’s time to make plans to participate in Blue Cross and Blue Shield of Nebraska’s (BCBSNE) 8th annual Walk at Lunch Day. This year’s walk is Wed., April 30.

We encourage you to sign up your organization to participate! Walking is an easy and excellent form of exercise for your employees. Many companies work Walk at Lunch Day into their existing wellness programs, while some have used the day to kick-start their wellness initiatives.

In 2013, 85 of 90 respondents of a post-walk survey said Walk at Lunch Day will help their organization or school become a healthier place. That’s what Walk at Lunch Day is all about!

Last year a record 57,000 Nebraskans pledged to walk at lunch. That included employees from 304 organizations, and students and staff from 56 schools.

Please join us this year (again, for those that walk each year) and help us set another record.

Sign up right away and give your best estimate on the number of people you think will participate within your organization OR promote the Walk and try to get an accurate head count before signing up. However you want to do it.

Use our marketing materials on the website to promote the walk within your organization and recruit walkers.

We will again donate money to a health-based organization, yet to be determined. Last year, BCBSNE donated $8,000 to Nebraska Game and Parks for hiking and biking trails. Stay tuned.

Thank you for making Walk at Lunch Day one of Nebraska's most successful healthy events!

]]>Workplace Wellness: Not Just About the Dollarshttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=874&blogid=121
I recently read a post on LinkedIn by Risa Lavizzo-Mourey, the president and CEO of Robert Wood Johnson Foundation with the above title. I’ve been in the health and wellness field for almost 20 years and I have to say that it was so refreshing to see this post. When organizations begin to research and consider implem]]>knellor2014-02-21T14:54:00ZI recently read a post on LinkedIn by Risa Lavizzo-Mourey, the president and CEO of Robert Wood Johnson Foundation with the above title. I’ve been in the health and wellness field for almost 20 years and I have to say that it was so refreshing to see this post. When organizations begin to research and consider implementing a wellness program – leaders can sometimes get stuck in the rut of only looking at the healthcare costs as the bottom-line benefit. Or consider it as a reaction to rising healthcare costs. When in reality, workplace wellness programs actually cast a much wider net. To quote Risa… “Companies committed to nurturing a culture of wellbeing look for lower turnover rates, a wider choice of top candidates for job openings, fewer absences, and increases in sales and productivity. They measure job satisfaction, recruitment, and retention of workers.” I encourage you to read this post – by following this link.

]]>Show Your Heart Some Lovehttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=871&blogid=121
February is American Heart Month and why not make today the day you start showing your heart some love!Your heart will be happy and so will the ones that love you! Heart disease is the leading cause of death in the U.S. and a major cause of disability. According to the Centers for Disease Control, in 2010 an estimated]]>knellor2014-01-29T14:54:00ZFebruary is American Heart Month and why not make today the day you start showing your heart some love!Your heart will be happy and so will the ones that love you! Heart disease is the leading cause of death in the U.S. and a major cause of disability. According to the Centers for Disease Control, in 2010 an estimated 785,000 Americans had a new heart attack, and 470,000 had a recurrent attack.

My grandma died of a heart attack at the age of 53, which puts me at a higher risk for developing heart disease -- which means I have to try harder and make sure I’m taking care of myself and making healthy choices. What’s your family history? How would you rate your lifestyle as far as being heart healthy? Now is the time to make up your mind to take some control over your future with lifestyle choices that can protect your heart. Here are some tips that can make a big difference.

Don’t smoke, and if you need to quit, turn to a healthcare professional for help and support

Improve your eating habits by cutting down on saturated fat, sugar and salt

Be more physically active

Maintain a healthy weight

Learn to be more relaxed and positive

Have regular medical check-ups

Take any medication you’ve been prescribed to control blood pressure, cholesterol or diabetes

Look at the list above – make a pact that you are going to work on at least two of the above.Once you’ve conquered those – pick two more!

]]>New Year’s Resolutions – Do They Really Work?http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=867&blogid=121
As you take a moment to reflect and think about whether or not you are going to make a New Year’s resolution this year, take a moment (okay take almost 6 minutes) and watch this video by Mike Evans. You won’t regret it – it will definitely make you think twice about whether or not you want to make a resolution for 201]]>knellor2013-12-24T14:54:00ZAs you take a moment to reflect and think about whether or not you are going to make a New Year’s resolution this year, take a moment (okay take almost 6 minutes) and watch this video by Mike Evans. You won’t regret it – it will definitely make you think twice about whether or not you want to make a resolution for 2014.

]]>Powering Employees with More Than a Paycheckhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=825&blogid=121
The above is the title of an excellent article I just read. It's about employers investing more into their employees core needs: physical, emotional, mental and spiritual. Quoted from the article..."When employees feel better taken care of, they’re freed, fueled and inspired to take better care of their customers and ]]>knellor2013-11-26T14:54:00ZThe above is the title of an excellent article I just read. It's about employers investing more into their employees core needs: physical, emotional, mental and spiritual. Quoted from the article..."When employees feel better taken care of, they’re freed, fueled and inspired to take better care of their customers and clients." This article is the epitome of wellness and why worksite wellness is so important. It’s truly about creating a culture or environment where employees feel cared for and important on more than just a business level.

]]>Help Local Charities Earn up to $50,000http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=818&blogid=121
The Nebraska Moves! Charity Challenge lets members earn donations to local charities through their workouts.
Some days it’s hard to find the motivation to work out. Chores, errands and work can all get in the way. One of the best ways to stay consistent with a workout regimen (and have tons of fun) is to come ]]>knellor2013-10-01T14:54:00ZThe Nebraska Moves! Charity Challenge lets members earn donations to local charities through their workouts.

Some days it’s hard to find the motivation to work out. Chores, errands and work can all get in the way. One of the best ways to stay consistent with a workout regimen (and have tons of fun) is to come together with others who are trying to stay fit and work towards one common goal.

Blue Cross and Blue Shield of Nebraska wants to bring its community together to inspire Nebraskans to live more active lifestyles. To give the community another motivating reason to workout, BCBSNE has teamed up with EveryMove to sponsor a fun and motivating fitness challenge for all Blue Cross and Blue Shield of Nebraska members.

Nebraska Moves! lets Blue Cross and Blue Shield of Nebraska members work together to earn donations for select local charities, and it doesn’t cost a thing for members to participate! Blue Cross and Blue Shield of Nebraska will donate up to $50,000 to the charities but it is up to the community to earn those dollars for select local charities by logging their workouts on EveryMove. Participating charities include American Lung Association, Leukemia & Lymphoma Association-Nebraska, March of Dimes National Multiple Sclerosis Society and Susan G. Komen.

To participate, sign up at www.everymove.org/NebraskaMoves and track your everyday physical activities on EveryMove. The challenge only lasts until November 16th, so sign up today and get moving!

]]>Fruits and Veggies: How Much is a Serving?http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=815&blogid=121
If you’re like many Americans you may suffer from the condition commonly know as “Portion Distortion.” Knowing portion (serving) sizes is just as important as knowing the number of portions (servings) that you should be eating. So when it comes to fruits and veggies, how many should you be eating? According to the onl]]>knellor2013-09-03T14:54:00ZIf you’re like many Americans you may suffer from the condition commonly know as “Portion Distortion.” Knowing portion (serving) sizes is just as important as knowing the number of portions (servings) that you should be eating. So when it comes to fruits and veggies, how many should you be eating? According to the online resource (www.fruitsandveggiesmatter.gov) most adults should be eating at least 5 to 9 servings of fruits and/or vegetables each day. Okay, so what does that mean? What exactly is a serving of fruit or vegetable? A serving size is:

To get started, break out those measuring cups. Measure your servings; take a good look at how they look on your plate, in your cup or in your bowl. Keep practicing and before long you will no longer be suffering from portion distortion.

]]>Drinking Water and Weight Loss – Why is Important?http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=810&blogid=121
There are many reasons why it is important to drink water, especially if you are dieting. The following are some good reasons to drink plenty of water throughout the day.
Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
The p]]>knellor2013-06-25T14:54:00ZThere are many reasons why it is important to drink water, especially if you are dieting. The following are some good reasons to drink plenty of water throughout the day.

Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.

The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.

A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients.

]]>BlueHealth Advantage Program –Wellness that Workshttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=799&blogid=121
A successful wellness program will not only help lower your company’s health care costs, it can produce an even greater reward – positive changes in productivity and engagement within your employees. Even small changes can make a big difference.
BCBSNE’s BlueHealth Advantage (BHA) program can help your organization]]>knellor2013-05-01T14:54:00ZA successful wellness program will not only help lower your company’s health care costs, it can produce an even greater reward – positive changes in productivity and engagement within your employees. Even small changes can make a big difference.

BCBSNE’s BlueHealth Advantage (BHA) program can help your organization understand the health status of your workforce and what steps you can take to improve employee health and productivity.

At BCBSNE, we believe that each employer group is unique. Companies have different health risks, knowledge and interests, and work cultures – not to mention varying budgets that can be dedicated to workplace wellness. Therefore, a “one size fits all” approach to wellness will not yield the optimal results for each employer.

Our goal is to help you build a wellness solution tailored to your company’s unique needs. A wellness consultant like me will help you identify and address your needs in a manner that best fits your corporate culture and coach and guide you through the process of implementing and maintaining a successful wellness program.

Also with the BHA program, not only do you have access to a free wellness consultant to assist you with your program, the BHA program has several free to low-cost tools and programs that you can utilize within your program. Topics include nutrition, weight management, fitness, etc.

If you would like more information about the BHA wellness program, go to the following link and fill out the “Start a Program” form. One of our wellness experts will contact you directly.

]]>Depression is Major Healthcare Cost Driverhttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=785&blogid=121
Depression is the biggest driver of health spending, according to a new study in Health Affairs . Based on the data of more than 92,000 workers, depression accounted for a 48 percent jump in healthcare spending--far higher than cost drivers such as obesity, tobacco use or high blood pressure.
Check out the study ]]>knellor2013-02-01T14:54:00ZDepression is the biggest driver of health spending, according to a new study in Health Affairs. Based on the data of more than 92,000 workers, depression accounted for a 48 percent jump in healthcare spending--far higher than cost drivers such as obesity, tobacco use or high blood pressure.

]]>A New Study: Bedroom TVs May Increase the Risk of Obesity in Kidshttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=722&blogid=121
Timing is everything. Recently several of my co-workers and I were talking about whether or not we have allowed our children to have TVs in their bedrooms. My two boys (ages 11 and 14) do not. When comparing notes with the other parents in the office, I definitely felt like the minority and the “mean” mom. My 11-year ]]>knellor2012-12-13T14:54:00ZTiming is everything. Recently several of my co-workers and I were talking about whether or not we have allowed our children to have TVs in their bedrooms. My two boys (ages 11 and 14) do not. When comparing notes with the other parents in the office, I definitely felt like the minority and the “mean” mom. My 11-year old has “TV for my bedroom” on his Christmas list this year and my answer to that request has been “no”, even before reading the following article. My personal reason is I want our evenings to be spent together as a family and not lose them to their bedrooms. We already spend so much time away from each other, why add to that time. I guess call me sentimental.

But now, according to this new study, I have one more reason to continue to say “no” to this request. According to researchers, 70% of kids have a TV in their bedroom, and 1/3 are overweight or obese. The new study will be published in the January issue of the American Journal of Preventive Medicine. If you want to read more details about it sooner – check out this link http://www.myhealthnewsdaily.com/3347-bedroom-tv-children-obesity-risk.html.

]]>Learn More about Prevention & Wellnesshttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=714&blogid=121
Take health care into your own hands and check out the following source that contains information about the health care law and how it can help you when it comes to your prevention and wellness. Empower yourself and read all about the new prevention related services for women, free preventive care for you and your fam]]>knellor2012-11-21T14:54:00ZTake health care into your own hands and check out the following source that contains information about the health care law and how it can help you when it comes to your prevention and wellness. Empower yourself and read all about the new prevention related services for women, free preventive care for you and your family and Medicare preventive benefits for seniors.http://www.healthcare.gov/prevention/index.html

Also the Obama administration issued a proposed rule implementing and expanding employment-based wellness programs to promote health and help control health care spending, while ensuring that individuals are protected from unfair underwriting practices that could otherwise reduce benefits based on health status. For more information regarding this rule, visit: http://www.healthcare.gov/news/factsheets/2012/11/wellness11202012a.html

]]>2011 State-by-State Obesity Map Now Availablehttp://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=710&blogid=121
The Centers for Disease Control and Prevention (CDC) recently released an obesity map detailing adult obesity prevalence for all U.S. states based on the Behavioral Risk Factor Surveillance System (BRFSS) data from 2011. The map shows that in 2011, no state had a prevalence of adult obesity less than 20 percent, and 1]]>knellor2012-11-02T14:54:00ZThe Centers for Disease Control and Prevention (CDC) recently released an obesity map detailing adult obesity prevalence for all U.S. states based on the Behavioral Risk Factor Surveillance System (BRFSS) data from 2011. The map shows that in 2011, no state had a prevalence of adult obesity less than 20 percent, and 12 states had a prevalence of 30 percent or more. The South had the highest prevalence of obesity (29.5%), followed by the Midwest (29.0%), the Northeast (25.3%) and the West (24.3%).

Obesity is common, serious and costly

More than one-third of U.S. adults (35.7%) are obese.

Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.

In 2008, medical costs associated with obesity were estimated at $147 billion; the medical costs for people who are obese were $1,429 higher than those of normal weight.

Okay, I'm exaggerating a bit, alright maybe a lot...not to mention it's the wrong type of chocolate! German researchers report, the health benefits of dark chocolate may include lowering high blood pressure.

Small amounts of dark chocolate "efficiently reduced blood pressure," report the researchers, who included Dirk Taubert, MD, PhD, of Germany's University Hospital of Cologne.

How small is a small amount of dark chocolate? Participants in Taubert's study were limited to 30 calories per day of dark chocolate. That's roughly the number of calories in a Hershey's Kiss.

Overindulging in dark chocolate will blow your calorie budget, and packing on pounds could raise your blood pressure. So portion control will help you have your dark chocolate and reap its health benefits, the new study suggests.

A hint: Don't replace healthy foods with chocolate. Most people's diets have plenty of sweets. Switch those for “some” chocolate if you're going to try the chocolate treatment.

]]>Sleep More, Lose Weight?http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=704&blogid=121
If you’re like me, getting eight hours of sleep a night would be a wonderful miracle. It’s something we all want more of, but with our busy lives and numerous responsibilities, we sometimes just don’t get enough.
We all have our reasons — kids, stress, work, home responsibilities. I recently read about a couple of ]]>knellor2012-07-26T14:54:00ZIf you’re like me, getting eight hours of sleep a night would be a wonderful miracle. It’s something we all want more of, but with our busy lives and numerous responsibilities, we sometimes just don’t get enough.

We all have our reasons — kids, stress, work, home responsibilities. I recently read about a couple of particularly compelling reasons to get your eight hours of shut-eye.

According to a researcher from the University of Michigan, sleeping an extra hour a night could help you drop 14 pounds in a year. You’re probably thinking, “Seriously, how can that happen?”

The researcher ran the numbers for a 2,500 calorie per day diet. He found that when sleep replaces idle activities – and the usual mindless snacking – you can cut calories by six percent. Of course, results vary for each person.

Looking for more proof that sleep can help you lose weight? There’s evidence that getting too little sleep revs up your appetite, making you uncommonly hungry. It’s our body’s natural response to be being tired.Look at this way: If your car is running low on gas, what do you do? You fill it up with gas. So what do you think our bodies tell us when we run low on energy? Put more fuel (food) in me!

So start today and make a goal to get seven to eight hours of sleep each night. To hold yourself accountable, check out the BCBS sleep and rest challenge.

]]>Rethink Your Drinkhttp://bluehealthadvantagene.com/shared/post/id=701.aspx?blogid=121
Did you know that one fifth of teens drink three or more sugar-sweetened beverages (SSBs) every day, the equivalent of an extra meal? SSBs are the largest source of sugar in the diets of American children and adolescents. Our kids are consuming more fluid calories than ever before and the majority of calories from the]]>BUILTIN BUILTIN2012-06-27T14:54:00ZDid you know that one fifth of teens drink three or more sugar-sweetened beverages (SSBs) every day, the equivalent of an extra meal? SSBs are the largest source of sugar in the diets of American children and adolescents. Our kids are consuming more fluid calories than ever before and the majority of calories from these sugary drinks are being consumed at home.Water should still be the number one beverage for children and adults. Below are some tips to help you:

Make water appealing and accessible. Buy a filtered water pitcher to keep in the refrigerator. Also, reusable water bottles can make it easier to drink water on the go, and save money. Also try adding some mint leaves or slices of cucumber, lemon, or lime.

Understand the importance of water for proper hydration.

Water should be the primary beverage for children, including most kids engaged in routine physical activity.

]]>Nebraska WALK Trackerhttp://bluehealthadvantagene.com/shared/post/id=695.aspx?blogid=121
Check out this fun free app to encourage Blue Cross and Blue Shield of Nebraska members and residents to walk more at lunch or any other time of day. It tracks distance, time, estimates calories burned and maps the course by GPS. I personally used this app for the first time the other day while my son was at flag foot]]>BUILTIN BUILTIN2012-05-29T14:54:00ZCheck out this fun free app to encourage Blue Cross and Blue Shield of Nebraska members and residents to walk more at lunch or any other time of day. It tracks distance, time, estimates calories burned and maps the course by GPS. I personally used this app for the first time the other day while my son was at flag football practice. I decided to walk on a nearby trail and it was so nice to have the GPS (map) so I knew instantly how far I went and when I needed to turn around and go back so that I made it back in time to pick up my son. I found it super convenient and so easy to use.

]]>Get Out and Walk at Lunchhttp://bluehealthadvantagene.com/shared/post/id=681.aspx?blogid=121
Walking is one of the easiest and best ways to get and stay in shape. Regular physical activity such as walking is as important as ever – Nebraska's obesity rate has nearly doubled (27 percent, 2011) in 15 years. With this in mind, Nebraska organizations and individuals are encouraged to participate in Blue Cross ]]>BUILTIN BUILTIN2012-04-10T14:54:00ZWalking is one of the easiest and best ways to get and stay in shape. Regular physical activity such as walking is as important as ever – Nebraska's obesity rate has nearly doubled (27 percent, 2011) in 15 years.

With this in mind, Nebraska organizations and individuals are encouraged to participate in Blue Cross and Blue Shield of Nebraska's (BCBSNE) sixth annual National Walk at Lunch Day on April 25.

BCBSNE expects 25,000 people – individuals and employees from organizations across the state – to participate this year. Participation is simple: Businesses and schools organize their own walks, choosing a time and place that is most convenient, while individuals walk at their leisure. Cities from Omaha to Scottsbluff have organizations or individuals signed up to walk.

]]>Make Healthy Choices at Workhttp://bluehealthadvantagene.com/shared/post/id=670.aspx?blogid=121
Staying fit at work is a challenge for most of us. Conveniently located vending machines, a heavy workload and lack of time to exercise are a few hurdles that get in our way. The good news is it doesn't take drastic lifestyle changes at the workplace to stay healthy. Small changes throughout the day can make a big dif]]>BUILTIN BUILTIN2012-03-01T14:54:00ZStaying fit at work is a challenge for most of us. Conveniently located vending machines, a heavy workload and lack of time to exercise are a few hurdles that get in our way. The good news is it doesn't take drastic lifestyle changes at the workplace to stay healthy. Small changes throughout the day can make a big difference.

Bring your lunch to work. It's not only potentially healthier for you, but it also can save you money.

Keep a well-stocked, healthy snack drawer in your cubicle. Pulling from a drawer filled with beef jerky, apples, oranges, almonds and other healthy snacks is better for you than a trip down to the cafeteria for a fudge brownie.

Find a partner. A partner to exercise with and who can hold you accountable doubles the drive and determination. If teamwork is important on presentations, spreadsheets and projects, why should getting healthier be any different?

Get up and move. Set an alarm once an hour to get up for a couple of minutes and move around. Instead of using the bathroom on your floor, use the one two floors up from you, and of course use the stairs. Stretching at your desk or just simply walking laps around the building will help you keep active.

Exercise at work. Whether simple exercises at your desk or taking advantage of your company's wellness programs, getting physical activity at work is convenient. Also, check with your company's health insurance provider and your benefits department to find out if there are discounts available for exercise and health programs.

Professionals do the hard work for their employers; we owe it to ourselves to put the same work ethic into becoming healthier.

Written by Tanner Johnson - Blue Cross and Blue Shield of Nebraska

]]>New Year, New You!http://bluehealthadvantagene.com/shared/post/id=638.aspx?blogid=121
Making a New Year’s resolution to live healthier is easy. Keeping that resolution is the hard part; not everyone has the willpower or resources to follow through. For 2012, try taking a fresh approach to keeping those resolutions. Change your habits. Quick-fix diets may be a way to get started, but changing the w]]>BUILTIN BUILTIN2012-01-10T14:54:00ZMaking a New Year’s resolution to live healthier is easy. Keeping that resolution is the hard part; not everyone has the willpower or resources to follow through. For 2012, try taking a fresh approach to keeping those resolutions.

Change your habits. Quick-fix diets may be a way to get started, but changing the way you think about food and physical activity produces the best results. Tell people about your change; it will help to keep you honest. The more people who know about the challenge, the more people will hold you accountable.

Enlist a partner. Standing on your own against the challenge of becoming healthier can be overwhelming and difficult. Find support from others, as it can help make the challenge less intimidating. Support also makes you more accountable and focused.

Set the right goals. Goals such as losing 50 pounds in two months or having a beach body by summer tend to overwhelm people. Instead, goals such as wanting to feel more confident and wanting to become healthier for your children’s sake will help keep you in line.

Educate yourself. Learn through reading and research to set yourself up for success. You should know what hasn’t worked for you in the past, and learn from your mistakes. Variety in physical activity and food will keep you from getting bored with it. Track and review your progress with daily food journals and weigh-ins. Positive reassurance from reaching daily goals can help you get momentum, which leads to success.

Leave last year’s failures behind. The right mindset along with the proper tools can help make this year different. Take a different approach in 2012, and think positive.

]]>Give the Gift That Can’t Be Wrappedhttp://bluehealthadvantagene.com/shared/post/id=612.aspx?blogid=121
The holidays are nothing if not BUSY. Family, friends, dinners, parties, decorations, shopping—the list goes on. Sometimes we get so busy, we forget that the holidays are also a time for simply being kind and taking the time to show others how much we care. This year, slow down and take some time to connect with th]]>BUILTIN BUILTIN2011-12-15T14:54:00ZThe holidays are nothing if not BUSY. Family, friends, dinners, parties, decorations, shopping—the list goes on. Sometimes we get so busy, we forget that the holidays are also a time for simply being kind and taking the time to show others how much we care.

This year, slow down and take some time to connect with the people you love. This can be the best gift of all, especially for those who are having trouble getting into the holiday spirit. For people going through tough times, the holidays can be difficult. You can help.

Show friends and family you care this holiday season.

Give someone a call just to see how they're doing. Listen carefully to what they have to say.

Invite a friend to take a walk or get some holiday errands done together.

If you are concerned that a loved one may be depressed, get tips on how to help.

Source:healthfinder.gov

]]>November is American Diabetes Monthhttp://bluehealthadvantagene.com/shared/post/id=597.aspx?blogid=121
The rate of diabetes continues to increase. In 2010, 25.8 million people in the United States were diabetic, and an estimated 79 million people were considered pre-diabetic. Diabetes is the seventh leading cause of death in the United States. What is Diabetes? Diabetes occurs when the body cannot produce or r]]>BUILTIN BUILTIN2011-11-16T14:54:00ZThe rate of diabetes continues to increase. In 2010, 25.8 million people in the United States were diabetic, and an estimated 79 million people were considered pre-diabetic. Diabetes is the seventh leading cause of death in the United States.

What is Diabetes?

Diabetes occurs when the body cannot produce or respond appropriately to insulin. Insulin is a hormone that the body needs to absorb and use glucose (sugar) as fuel for the body’s cells. Without a properly functioning insulin signaling system, blood glucose levels become elevated and other metabolic abnormalities occur, leading to the development of serious, disabling complications. Many forms of diabetes exist. The 3 common types of diabetes are:

Type 2 diabetes, which results from a combination of resistance to the action of insulin and insufficient insulin production.

Type 1 diabetes, which results when the body loses its ability to produce insulin.

Gestational diabetes, a common complication of pregnancy. Gestational diabetes can lead to perinatal complications in mother and child and substantially increases the likelihood of cesarean section. Gestational diabetes is also a risk factor for subsequent development of type 2 diabetes after pregnancy.

Why is it Important?

Almost 25 percent of Americans with diabetes are undiagnosed, and another 57 million Americans have blood glucose levels that greatly increase their risk of developing diabetes in the next several years. Diabetes:

Lowers life expectancy by up to 15 years.

Increases the risk of heart disease by 2 to 4 times.

Is the leading cause of kidney failure, lower limb amputations, and adult-onset blindness.

In addition to these human costs, the estimated total financial cost of diabetes in the United States in 2007 was $174 billion, which includes the costs of medical care, disability, and premature death.

Are you at Risk for Diabetes?

You may be at risk for type 2 diabetes if you:

Are overweight

Exercise less than 3 times a week

Have had diabetes during pregnancy (gestational diabetes)

Are over 45 years old

Have high blood pressure or cholesterol

Are African American, Latino, American Indian, Alaska Native, Asian American or Pacific Islander

Have a parent, brother, or sister with diabetes

Use this checklist to see what else might put you at risk for diabetes

]]>Creating a Culture of Wellnesshttp://bluehealthadvantagene.com/shared/post/id=596.aspx?blogid=121
In quoting Dr. Dee Edington, one of our foremost researchers and advocates for managing and improving health and well being in the U.S. workforce, “The purpose of worksite wellness is not to change people, but to change the culture.” This statement makes me stop and think more about myself as a professional and ]]>BUILTIN BUILTIN2011-10-27T14:54:00ZIn quoting Dr. Dee Edington, one of our foremost researchers and advocates for managing and improving health and well being in the U.S. workforce, “The purpose of worksite wellness is not to change people, but to change the culture.”

This statement makes me stop and think more about myself as a professional and also the field of workplace and community health and wellness programs.As health professionals, we all are so driven to change behaviors that sometimes we don’t stop and think about the environment our employees are working in everyday. Is the place our employees and friends work and live supportive in making the healthy choice the easy choice?

Dee Edington said that in order to grow healthy crops, we must first till the earth that we plant the seeds in. Isn’t that same thing we are trying to do with worksite wellness programs? We want our employees and loved ones to thrive and grow and be healthy. So first shouldn’t we take a good long look at the environment and culture they live, work and play? If we don’t pay attention to creating a supportive culture, we can implement the best intervention programs in the country – but without the support to make the change, people will fail miserably.

On a personal note, when I was doing my research for a presentation that I recently gave on this very topic, I realized how important it is for every one of us to take on the responsibility to create a culture of wellness in our homes. I am personally making it my duty that the following wellness norms are part of my home and the expectations I have set for my children. Why don't you choose a couple too and make them part of your home!

Be physically active

Eat a healthy diet

Not smoke

Avoid alcohol and other drug abuse

Use preventive medicine

Socialize with friends and family

Sleep 8 hours daily

Practice stress management

Maintain a healthy weight

]]>Tips for Flu Preventionhttp://bluehealthadvantagene.com/shared/post/id=593.aspx?blogid=121
Flu season is upon us and it’s time to ask yourself, “Can I afford to get the flu?”. The single best way to prevent seasonal influenza is to get vaccinated! Additional ways to prevent it include: Avoid close contact with people who are sick or with others if you are sick. Stay home when you are sick. Cove]]>BUILTIN BUILTIN2011-09-29T14:54:00ZFlu season is upon us and it’s time to ask yourself, “Can I afford to get the flu?”. The single best way to prevent seasonal influenza is to get vaccinated! Additional ways to prevent it include:

Avoid close contact with people who are sick or with others if you are sick.

]]>New Cigarette Health Warningshttp://bluehealthadvantagene.com/shared/post/id=581.aspx?blogid=121
The following is the FDA announcement on new cigarette warning labels: “Beginning September 2012, FDA will require larger, more prominent cigarette health warnings on all cigarette packaging and advertisements in the United States. These warnings mark the first change in cigarette warnings in more than 25 years and]]>BUILTIN BUILTIN2011-08-10T14:54:00ZThe following is the FDA announcement on new cigarette warning labels:

“Beginning September 2012, FDA will require larger, more prominent cigarette health warnings on all cigarette packaging and advertisements in the United States. These warnings mark the first change in cigarette warnings in more than 25 years and are a significant advancement in communicating the dangers of smoking.”

What are your reactions to this development? Do you think the new warning labels will have a public health impact?

]]>BlueHealth Advantage Program – Wellness that Workshttp://bluehealthadvantagene.com/shared/post/id=580.aspx?blogid=121
A successful wellness program will not only help lower your company’s health care costs, it can produce an even greater reward – positive changes in productivity and engagement within your employees. Even small changes can make a big difference. BCBSNE’s BlueHealth Advantage (BHA) program can help your organization]]>BUILTIN BUILTIN2011-07-26T14:54:00ZA successful wellness program will not only help lower your company’s health care costs, it can produce an even greater reward – positive changes in productivity and engagement within your employees. Even small changes can make a big difference.

BCBSNE’s BlueHealth Advantage (BHA) program can help your organization understand the health status of your workforce and what steps you can take to improve employee health and productivity.

At BCBSNE, we believe that each employer group is unique. Companies have different health risks, knowledge and interests, and work cultures – not to mention varying budgets that can be dedicated to workplace wellness. Therefore, a “one size fits all” approach to wellness will not yield the optimal results for each employer.

Our goal is to help you build a wellness solution tailored to your company’s unique needs. A wellness consultant will help you identify and address your needs in a manner that best fits your corporate culture and coach and guide you through the process of implementing and maintaining a successful wellness program.

Also with the BHA program, not only do you have access to a free wellness consultant to assist you with your program, the BHA program has several free to low-cost tools and programs that you can utilize within your program. Topics include nutrition, weight management, fitness, etc.

If you would like more information about the BHA wellness program, go to the following link and fill out the “Start a Program” form. One of our wellness experts will contact you directly.

]]>New MyPlate Icon – A Reminder to Make Healthy Food Choiceshttp://bluehealthadvantagene.com/shared/post/id=570.aspx?blogid=121
First Lady Michelle Obama and Agriculture Secretary Tom Vilsack launched the federal government’s new food icon, MyPlate , to serve as a reminder to help consumers make healthier food choices.The intent of the icon is to prompt consumers to think about building a healthy plate at meal times and to seek more informati]]>BUILTIN BUILTIN2011-06-09T14:54:00ZFirst Lady Michelle Obama and Agriculture Secretary Tom Vilsack launched the federal government’s new food icon, MyPlate, to serve as a reminder to help consumers make healthier food choices.The intent of the icon is to prompt consumers to think about building a healthy plate at meal times and to seek more information to help them do that by going to www.ChooseMyPlate.gov. The new plate icon emphasizes the fruit, vegetable, grains, protein and dairy food groups.

The MyPlate Icon replaces the MyPryamid image as the primary food group symbol as an easy-to-understand visual cue to help consumers adopt healthy eating habits that are consistent with the 2010 Dietary Guidelines for Americans.

]]>Celebrate National Women’s Health Weekhttp://bluehealthadvantagene.com/shared/post/id=566.aspx?blogid=121
Listen up all women! It’s time to celebrate! What you might ask? Celebrate the time to make our health a top priority! May 8 th through the 14 th is National Women’s Health Week and is a week-long health observance by the U.S. Department of Health and Human Services’ Office on Women’s Health. It’s designed to encour]]>BUILTIN BUILTIN2011-04-28T14:54:00ZListen up all women! It’s time to celebrate! What you might ask? Celebrate the time to make our health a top priority! May 8th through the 14th is National Women’s Health Week and is a week-long health observance by the U.S. Department of Health and Human Services’ Office on Women’s Health. It’s designed to encourage all women to take simple steps for a longer, healthier, and happier life. Important steps include:

Getting at least 2 hours and 30 minutes of moderate physical activity, 1 hour and 15 minutes of vigorous physical activity, or a combination of both each week.

Eating a nutritious diet.

Visiting a health care professional to receive regular checkups and preventive screenings.

During their checkups, women should discuss with their health care professional which of the tests are right for them. Use this interactive tool to learn what screenings and immunizations they need and at what age.

Take the Checkup Day pledge to schedule at least one of the preventive health screenings during May 2011.

So celebrate this week and this whole month by taking the important steps to empower yourself and invest in your health! It’s as simple as what my mom used to say, “If mama isn’t happy, then nobody’s happy!” Make yourself a top priority and take care of you!

]]>Menu Planning - Give it a Tryhttp://bluehealthadvantagene.com/shared/post/id=562.aspx?blogid=121
We all know that healthy eating starts with healthy food shopping. When you head for the store, it’s a good idea to prepare a list of the groceries you need and stick to the list. Better yet, make a list of healthy meals that you are going to prepare for the upcoming week and create your grocery list using this menu. ]]>BUILTIN BUILTIN2011-03-22T14:54:00ZWe all know that healthy eating starts with healthy food shopping. When you head for the store, it’s a good idea to prepare a list of the groceries you need and stick to the list. Better yet, make a list of healthy meals that you are going to prepare for the upcoming week and create your grocery list using this menu. In your menu include not only the main dish but the fruits and vegetables as well. This is a method that I have personally used for the past several years and it has definitely saved me time, money and a whole lot of stress. As a full-time working mom of two boys, menu planning has saved me a ton of after work headaches. I no longer have to dig through the fridge or cupboards trying to figure out what to prepare for dinner. It not only helped with the after work craziness but also has helped the family pocket-book. I’m not as tempted to run through the drive through or pick up carry-out, which can be quite expensive. But most importantly, this type of planning and shopping has helped with our family food choices and healthy eating habits. I challenge you to try it for a month – also make it a family activity and have them help you plan the menu.]]>Happy Heart Dayhttp://bluehealthadvantagene.com/shared/post/id=552.aspx?blogid=121
It’s Valentine’s day and why not make today the day you start showing your heart some love! Your heart will be happy and so will the ones that love you! Heart disease is the leading cause of death in the U.S. and a major cause of disability. According to the Centers for Disease Control, in 2010 an estimated 785,000 Am]]>BUILTIN BUILTIN2011-02-14T14:54:00ZIt’s Valentine’s day and why not make today the day you start showing your heart some love! Your heart will be happy and so will the ones that love you! Heart disease is the leading cause of death in the U.S. and a major cause of disability. According to the Centers for Disease Control, in 2010 an estimated 785,000 Americans had a new heart attack, and 470,000 had a recurrent attack.

My grandma died of a heart attack at the age of 53, which puts me at a higher risk for developing heart disease -- which means I have to try harder and make sure I’m taking care of myself and making healthy choices. What’s your family history? How would you rate your lifestyle as far as being heart healthy?Now is the time to make up your mind to take some control over your future with lifestyle choices that can protect your heart. Here are some tips that can make a big difference.

Don’t smoke, and if you need to quit, turn to a healthcare professional for help and support

Improve your eating habits by cutting down on saturated fat, sugar and salt

Be more physically active

Maintain a healthy weight

Learn to be more relaxed and positive

Have regular medical check-ups

Take any medication you’ve been prescribed to control blood pressure, cholesterol or diabetes

Look at the list above – make a pact that you are going to work on at least two of the above. Once you’ve conquered those – pick two more!

]]>Putting “Fun” Back in Resolutionhttp://bluehealthadvantagene.com/shared/post/id=549.aspx?blogid=121
A few weeks ago, I had a girlfriend post as her Facebook status. “Live it up people – only 2 more weeks until you have to make a no fun New Year’s resolution.” I so badly wanted to reply with… “My resolution is to have more fun!” But controlled myself and refrained from adding any sarcasm to the post. Although, some o]]>BUILTIN BUILTIN2010-12-22T14:54:00ZA few weeks ago, I had a girlfriend post as her Facebook status. “Live it up people – only 2 more weeks until you have to make a no fun New Year’s resolution.” I so badly wanted to reply with… “My resolution is to have more fun!” But controlled myself and refrained from adding any sarcasm to the post. Although, some of her friends comments included things like, “I don’t keep mine anyway, etc.”

But I can’t get the oh-so-common association that so many of us have with making a New Year’s resolution (a.k.a.adopting healthier lifestyle habits) with the absence of “fun” out of my mind.Being a wellness professional – it’s my job to help people adopt the habits that will help them lead to a longer, healthier more productive life. We have to break that “no-fun” association or we will continue to spin our wheels in helping others adopt healthy lifestyles.

So whether you are a wellness professional, or an individual that just wants to keep your resolution this year, it’s time to go back to the basics. Make it fun!! Put some good, healthy fun back into your programs. Find out what your employees enjoy and center some of your programs on that. Do they like knitting, hunting, scrapbooking, or certain sports teams, etc? If you don’t know, ask them and find out. Make your programs competitive – that’s always fun! If they don’t enjoy it – they are not going to participate in your programs. And if they don’t participate – how are you going to get the results you want from your wellness program?

]]>Put Yourself on a Holiday Budgethttp://bluehealthadvantagene.com/shared/post/id=539.aspx?blogid=121
For so many years, I found myself dreadfully waiting for the credit card bills to arrive in my mailbox every January after the holidays. I always justified the use of them by telling myself, "how could I ever possibly afford a Christmas holiday without accumulating a little debt along the way? I’d pay it back in Janu]]>BUILTIN BUILTIN2010-11-29T14:54:00ZFor so many years, I found myself dreadfully waiting for the credit card bills to arrive in my mailbox every January after the holidays. I always justified the use of them by telling myself, "how could I ever possibly afford a Christmas holiday without accumulating a little debt along the way? I’d pay it back in January when everything wasn’t so crazy." But in January the real struggle began..trying to figure out how long it would take us to pay off the debt. Then before we knew it, next December had rolled around – and low and behold, the credit cards were still not paid off and it was time to do more holiday shopping. This went on for several years – until the holidays didn’t feel so cheerful – especially when every expense was full of guilt and remorse.

And then one year, we sat down with a financial advisor and found and implemented a technique that made the holidays wonderful for everyone – including me! We started a holiday budget or mini-savings account just for our holiday expenses. The first thing we did is established a set amount that we thought was reasonable to spend. Then we took that figure (let’s just say it was $1200) and divided it by 12 months. Then each month we put aside $100 in our holiday account and did that each month until December. When January rolled around that year and there wasn’t a holiday credit card bill haunting me – that was the best Christmas gift ever! We could enjoy the looks in our kids’ eyes when they opened their gifts and it lifted a heavy burden off of us. It took discipline and will-power, but it forced us to “save” for our holiday expenses and make that expense part of our lifestyle all year long. It also made us stick to a budget during the holiday and not spend anymore than we had allotted for the occasion. It sounds pretty simple – but the hardest part is making sure that you stick to it all year long.

]]>Sleep More, Weigh Less?http://bluehealthadvantagene.com/shared/post/id=534.aspx?blogid=121
If you are like me, getting 8 hours of sleep in a night would be a wonderful miracle. Sleep -- it’s something we all want more of but with our busy lives and numerous responsibilities, we sometimes just don’t get enough. We all have our reasons, kids, stress, work and home responsibilities, etc. I just read about a]]>BUILTIN BUILTIN2010-10-29T14:54:00ZIf you are like me, getting 8 hours of sleep in a night would be a wonderful miracle. Sleep -- it’s something we all want more of but with our busy lives and numerous responsibilities, we sometimes just don’t get enough. We all have our reasons, kids, stress, work and home responsibilities, etc.

I just read about a couple of good reasons to get your eight hours of shut-eye each night. According to a researcher from the University of Michigan, sleeping an extra hour a night could help you drop 14 pounds in a year. You’re probably thinking, “Seriously, how can that happen?” What he did is run the numbers for a 2,500 calorie per day intake diet. His scenario shows that when sleep replaces idle activities – and the usual mindless snacking – you can cut calories by 6%. Results would vary for each person.

But here’s the second and probably most important way that sleep can help you weigh less. There’s evidence that getting too little sleep revs up your appetite, making you uncommonly hungry. It’s our body’s natural response to be being tired. Look at this way. If your car is running low on gas - -what do you do? You fill it with gas. So what do you think our bodies tell us when we are running low on energy?Put more fuel (food) in me!! So start today and make a goal to get 7 to 8 hours of sleep each night.

]]>Simple Nudges to Promote Physical Activityhttp://bluehealthadvantagene.com/shared/post/id=531.aspx?blogid=121
I recently attended the Wellness Council of America and the Wellness Council of the Midlands’ National Training Summit on Physical Activity here in Omaha, Nebraska. I participated in David Hunnicutt’s presentation entitled, “Nudge: How Little Things Can Make a Big Difference When It Comes to Promoting Physical Activit]]>BUILTIN BUILTIN2010-09-28T14:54:00ZI recently attended the Wellness Council of America and the Wellness Council of the Midlands’ National Training Summit on Physical Activity here in Omaha, Nebraska. I participated in David Hunnicutt’s presentation entitled, “Nudge: How Little Things Can Make a Big Difference When It Comes to Promoting Physical Activity in the Workplace.” I really enjoyed this session and felt the need to share with you the eleven simple nudges that he spoke about in his presentation. They definitely are simple – but worth thinking about and implementing:

#1 – Do NOT promote the present physical activity trends of Americans to your employees.

]]>Kids in the Kitchenhttp://bluehealthadvantagene.com/shared/post/id=520.aspx?blogid=121
Trying to get your kids to eat healthier or to get them to eat a wider variety of foods? Why not start off by playing a game? Help your kids understand how to eat healthy by playing the MyPyramid Match Game . Have them test their knowledge of the five food groups and how much you need from each group. Have fun with ]]>BUILTIN BUILTIN2010-08-18T14:54:00ZTrying to get your kids to eat healthier or to get them to eat a wider variety of foods? Why not start off by playing a game? Help your kids understand how to eat healthy by playing the MyPyramid Match Game. Have them test their knowledge of the five food groups and how much you need from each group. Have fun with this interactive game by matching up the pyramid colors and putting the foods into the right categories.

Next get them involved and make them part of the cooking routine. There are so many ideas on how you can get young children into the kitchen. Have them help with washing vegetables, shucking corn, peeling bananas, measuring ingredients, or setting the table. Mealtime is a precious time that needs to be a shared family time – make them part of the process and they’ll be much more likely to try the foods they “helped” to prepare. For more ideas on getting your kids cooking, check out this article entitled, Cooking with Kids – Preparing & Sharing Food.

]]>How Healthy is Nebraska?http://bluehealthadvantagene.com/shared/post/id=516.aspx?blogid=121
Well, that can be a complex question and not always easily answered. But a very good place to start is finding out what are our health risk factors. That is where the Nebraska Behavioral Risk Factor Surveillance System (BRFSS) comes in and helps out. The Nebraska BRFSS through the Department of Health and Human Servic]]>BUILTIN BUILTIN2010-07-22T14:54:00ZWell, that can be a complex question and not always easily answered. But a very good place to start is finding out what are our health risk factors. That is where the Nebraska Behavioral Risk Factor Surveillance System (BRFSS) comes in and helps out. The Nebraska BRFSS through the Department of Health and Human Services has been conducting surveys annually since 1986 for the purpose of collecting data on the prevalence of major health risk factors among adults residing in the state. Information gathered in these surveys is used to target health education and risk reduction activities throughout the state in order to lower rates of premature death and disability. Below is a summary of the health behavior risk factors reported by Nebraska adults in 2009:

1 in 6 currently smoke cigarettes

Nearly 2 in 3 are overweight or obese

Nearly 1 in 3 do not meet recommended guidelines for physical activity

]]>Physical Activity: It’s Time to Get Moving!http://bluehealthadvantagene.com/shared/post/id=508.aspx?blogid=121
Summer is here, and the nice weather brings new ways to get outside and get moving. Invite your friends and family to join you for a walk or ask for help with the gardening. You will all have fun spending time outside. Plus, getting more active will help you look and feel your best. Even if you feel out of shape, y]]>BUILTIN BUILTIN2010-06-22T14:54:00ZSummer is here, and the nice weather brings new ways to get outside and get moving. Invite your friends and family to join you for a walk or ask for help with the gardening. You will all have fun spending time outside. Plus, getting more active will help you look and feel your best.

Even if you feel out of shape, you can find an outdoor activity that will work for you. Here are some tips to get you started.

THE BASICS:

Do aerobic activities, like walking fast or biking, to help control your blood pressure and weight. Aim for 2 hours and 30 minutes of aerobic activity each week.

]]>Play it Safe in the Sunhttp://bluehealthadvantagene.com/shared/post/id=496.aspx?blogid=121
It’s that time of year again! Kids are almost out of school and you’re probably thinking about summer vacations and enjoying the great outdoors. In the midst of making your plans, you will need to make sure that you arm yourself with the tools and knowledge to play it safe in the summer sun. Most of the more than]]>BUILTIN BUILTIN2010-05-17T14:54:00ZIt’s that time of year again! Kids are almost out of school and you’re probably thinking about summer vacations and enjoying the great outdoors. In the midst of making your plans, you will need to make sure that you arm yourself with the tools and knowledge to play it safe in the summer sun.

Most of the more than 2 million cases of non-melanoma skin cancer diagnosed yearly in the United States are considered to be sun-related. Melanoma, the most serious type of skin cancer, will account for about 68,720 new cases of skin cancer in 2009.

How can you protect yourself? According to the American Cancer Society you should follow these steps to help protect yourself from the effects of the sun:

Cover Up - When you are out in the sun, wear clothing to protect as much skin as possible. Long-sleeved shirts, long pants, or long skirts cover the most skin and are the most protective. The ideal sun-protective fabrics are lightweight, comfortable, and protect against exposure even when wet.

Use a sunscreen with a sun protection factor (SPF) of 15 or higher-A sunscreen is a product that you apply to your skin for some protection against the sun's UV rays. It is important to remember that sunscreen does not give you total protection. When using an SPF 15 and applying it correctly, you get the equivalent of 1 minute of UVB rays for each 15 minutes you spend in the sun. So, 1 hour in the sun wearing SPF 15 sunscreen is the same as spending 4 minutes totally unprotected.

Wear a hat - A hat with at least a 2- to 3-inch brim all around is ideal because it protects areas often exposed to the sun, such as the neck, ears, eyes, forehead, nose, and scalp.

Wear sunglasses that block UV rays - The ideal sunglasses do not have to be expensive, but they should block 99% to 100% of UVA and UVB radiation. Check the label to be sure they do.

Limit direct sun exposure during midday - UV rays are most intense during the middle of the day, usually between the hours of 10 am and 4 pm. If you are unsure about the sun's intensity, take the shadow test: If your shadow is shorter than you, the sun's rays are the strongest.

Some people think about sun protection only when they spend a day at the lake, beach, or pool. When it comes to sun protection, the American Cancer Society says we should think about the following catch phrase everyday - "Slip! Slop! Slap! and Wrap." Slip on a shirt, slop on sunscreen, slap on a hat, and wrap on sunglasses to protect the eyes and sensitive skin around them from ultraviolet light.

Have a fun and safe summer!

]]>Celebrate National Women's Health Weekhttp://bluehealthadvantagene.com/shared/post/id=488.aspx?blogid=121
Attention all women! It’s time to celebrate! What you might ask? Celebrate the time to make your health a top priority! This week is National Women’s Health Week, a week-long health observance by the U.S. Department of Health and Human Services’ Office on Women’s Health. It’s designed to encourage all women to take si]]>BUILTIN BUILTIN2010-05-10T14:54:00ZAttention all women! It’s time to celebrate! What you might ask? Celebrate the time to make your health a top priority! This week is National Women’s Health Week, a week-long health observance by the U.S. Department of Health and Human Services’ Office on Women’s Health. It’s designed to encourage all women to take simple steps for a longer, healthier, and happier life. Important steps include:

Getting at least 2 hours and 30 minutes of moderate physical activity, 1 hour and 15 minutes of vigorous physical activity, or a combination of both each week.

Eating a nutritious diet.

Visiting a health care professional to receive regular checkups and preventive screenings.

Contact your current doctor or nurse to schedule checkups and screening services.

During your checkups, discuss with your health care professional which of the tests are right for you.

Use this interactive tool to learn what screenings and immunizations you need and at what age.

Take the Checkup Day pledge to schedule at least one of the preventive health screenings during May 2010.

So celebrate this week by taking the important steps to empower yourself and invest in your health! It’s just like what my mom used to say, “If mama isn’t happy, then nobody’s happy!” Make yourself a top priority and take care of you!

]]>Family Meal Time - The Benefits of Eating Togetherhttp://bluehealthadvantagene.com/shared/post/id=477.aspx?blogid=121
Come and get it!" It may be dinnertime, but when was the last time your family sat down and enjoyed dinner together? With music lessons, ball practice, play rehearsal, and work schedules, it can be tough. Rounding up the troop for an evening meal can be almost impossible! However, research is beginning to show that ea]]>BUILTIN BUILTIN2010-03-23T14:54:00ZCome and get it!" It may be dinnertime, but when was the last time your family sat down and enjoyed dinner together? With music lessons, ball practice, play rehearsal, and work schedules, it can be tough. Rounding up the troop for an evening meal can be almost impossible! However, research is beginning to show that eating as a family has great benefits for your children and teenagers. One of the reasons why you should try to sit down together 5-6 times a week, whether for breakfast, lunch or dinner is that it can improve your children's grades.

Children do better in school when they eat more meals with their parents and family. Teenagers who eat dinner four or more times per week with their families have higher academic performance compared with teenagers who eat with their families two or fewer times per week.

It is time to bring the "family" back to the dinner table. Sharing dinner together gives everyone a sense of identity. It can help ease day-to-day conflicts, as well as establish traditions and memories that can last a lifetime.

]]>Even Healthy People Need Regular Checkupshttp://bluehealthadvantagene.com/shared/post/id=475.aspx?blogid=121
Have you scheduled your annual checkup with your doctor yet? Do you know if you are current on all your immunizations and screenings? Living a healthy lifestyle is certainly a key ingredient to living a healthy, long life. But it is not a guarantee that you will never get a serious illness. It is important to get regu]]>BUILTIN BUILTIN2010-02-03T14:54:00ZHave you scheduled your annual checkup with your doctor yet? Do you know if you are current on all your immunizations and screenings? Living a healthy lifestyle is certainly a key ingredient to living a healthy, long life. But it is not a guarantee that you will never get a serious illness. It is important to get regular checkups and screenings as recommended by your healthcare provider.

Are you wondering what screenings you need to have done? Check out this cool tool called “myhealthfinder” that provides personalized recommendations from the U.S. Preventive Services Taskforce based on age and sex. Just enter in your age and gender and click “Get Started.”

Also, in addition to having medical screenings to look for early disease, it’s also important to take a Health Risk Assessment to see how to make changes early before disease occurs. Go ahead and take this short, 13 question Health Risk Assessment that is included as part of the BlueHealth Advantage website.

Have fun…use the myhealthfinder, take the health risk assessment, and call and make your appointment with your doctor today!

]]>What's Your Healthy Weight?http://bluehealthadvantagene.com/shared/post/id=472.aspx?blogid=121
I just finished reading the SHPS Health Trend Report and it motivated me to write this blog.In this report, it stated that according to "The Philips Index: America's Health and Well-being Report 2010", Americans are not evaluating their weight accurately. Just 39 percent of Americans consider themselves overweight; in]]>BUILTIN BUILTIN2010-01-22T14:54:00ZI just finished reading the SHPS Health Trend Report and it motivated me to write this blog.In this report, it stated that according to "The Philips Index: America's Health and Well-being Report 2010", Americans are not evaluating their weight accurately. Just 39 percent of Americans consider themselves overweight; in stark contrast to a report issued by the National Center for Health Statistics which finds more than two-thirds (67 percent) of American adults to be either overweight or obese. With a healthy weight being an important factor in our overall well-being, I decided to highlight one of the tools available on this website that you can use to evaluate your weight. Remember for the best determination of whether you're at a healthy weight, talk to your health care provider. Your provider will take into account both your personal health and family history.

Obesity is determined by percentage of body fat and weight, according to the National Heart, Lung and Blood Institute (NHLBI). Having a large percentage of body fat, regardless of how much you weigh, is unhealthy. You could be of normal weight or underweight and still have an unhealthy amount of body fat. Being overweight means that you have a heavy weight, but not necessarily too much body fat. For example, people who are muscular weigh more than those who are not; their extra weight comes from muscle, not body fat.

One measurement to find out whether you are at a healthy weight involves determining your body mass index, or BMI. To calculate your BMI, go to the BMI Calculator and enter in your information

A BMI of 18.4 or below: Underweight

A BMI of 18.5 to 24.9: Normal

A BMI of 25 to 29.9: Overweight

A BMI of 30 or greater: Obese

For people who are considered obese or those who are overweight and have two or more risk factors, the NHLBI guidelines recommend losing weight.

Although BMI is a reliable indicator of total body fat, it does have some limits. It may overestimate body fat in athletes and others with a muscular build. It may underestimate body fat in older adults and in others who have lost muscle mass.

Again, for the best determination of whether you're at a healthy weight, talk to your health care provider.

]]>A New Bike Blog Sitehttp://bluehealthadvantagene.com/shared/post/id=471.aspx?blogid=121
Check out this new blog site http://BikeOmaha.blogspot.com to see what's happening in Omaha’s biking community. It's a local news source dedicated to informing and engaging the Omaha bike community. Bike Omaha covers local culture, personalities, businesses, breaking news and important advocacy issues. It also co]]>BUILTIN BUILTIN2009-12-30T14:54:00ZCheck out this new blog site http://BikeOmaha.blogspot.com to see what's happening in Omaha’s biking community. It's a local news source dedicated to informing and engaging the Omaha bike community. Bike Omaha covers local culture, personalities, businesses, breaking news and important advocacy issues. It also covers national news that affects the Omaha biking scene. It’s free, and input from readers is sought.]]>Eating Healthy During the Holidayshttp://bluehealthadvantagene.com/shared/post/id=470.aspx?blogid=121
Are you looking forward to spending the holidays with family and friends? But a re you a bit worried that the foods being served at your holiday gatherings are going to throw you off your healthy eating plan? Don't worry you're not alone! Check out this great interactive site from American Spec]]>BUILTIN BUILTIN2009-12-23T14:54:00ZAre you looking forward to spending the holidays with family and friends? But are you a bit worried that the foods being served at your holiday gatherings are going to throw you off your healthy eating plan? Don't worry you're not alone!

Check out this great interactive site from American Specialty Health that can help when choosing foods this holiday season.It’s a fun…give it a try! www.ashcompanies.com/eCard/

Happy Holidays!

]]>Looking to watch your weight this holiday season?http://bluehealthadvantagene.com/shared/post/id=462.aspx?blogid=121
Learn the difference between a portion and a serving. A “portion” is how much food you choose to eat at one time, whether in a restaurant, from a package, or at a Thanksgiving feast. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; someti]]>BUILTIN BUILTIN2009-11-23T14:54:00ZLearn the difference between a portion and a serving. A “portion” is how much food you choose to eat at one time, whether in a restaurant, from a package, or at a Thanksgiving feast. A “serving” size is the amount of food listed on a product’s Nutrition Facts. Sometimes, the portion size and serving size match; sometimes they do not. Keep in mind that the serving size on the Nutrition Facts is not a recommended amount of food to eat. It is a quick way of letting you know the calories and nutrients in a certain amount of food.

The U.S. Food and Drug Administration (FDA) Nutrition Facts information is printed on most packaged foods. It tells you how many calories and how much fat, carbohydrate, sodium, and other nutrients are available in one serving of food. Most packaged foods contain more than a single serving. The serving sizes that appear on food labels are based on FDA-established lists of foods. (For more information, see www.cfsan.fda.gov.)

]]>Third-hand Smoke: Another Reason to Quit Smokinghttp://bluehealthadvantagene.com/shared/post/id=461.aspx?blogid=121
You've probably heard of second-hand smoke, but have you heard of third-hand smoke? Below is an article I recently read on this topic and how it is proving to be as harmful as second-hand smoke. Need another reason to add "Quit Smoking" to your New Year's resolutions list?]]>BUILTIN BUILTIN2009-10-28T14:54:00ZYou've probably heard of second-hand smoke, but have you heard of third-hand smoke? Below is an article I recently read on this topic and how it is proving to be as harmful as second-hand smoke.

Need another reason to add "Quit Smoking" to your New Year's resolutions list? How about the fact that even if you choose to smoke outside of your home or only smoke in your home when your children are not there – thinking that you're keeping them away from second-hand smoke – you're still exposing them to toxins? In the January issue of Pediatrics, researchers at MassGeneral Hospital for Children (MGHfC) and colleagues across the country describe how tobacco smoke contamination lingers even after a cigarette is extinguished – a phenomenon they define as "third-hand" smoke.

Their study is the first to examine adult attitudes about the health risks to children of third-hand smoke and how those beliefs may relate to rules about smoking in their homes.

"When you smoke – anyplace – toxic particulate matter from tobacco smoke gets into your hair and clothing," says lead study author, Jonathan Winickoff, MD, MPH, assistant director of the MGHfC Center for Child and Adolescent Health Policy. "When you come into contact with your baby, even if you're not smoking at the time, she comes in contact with those toxins. And if you breastfeed, the toxins will transfer to your baby in your breast milk." Winickoff notes that nursing a baby if you're a smoker is still preferable to bottle-feeding, however.

Particulate matter from tobacco smoke has been proven toxic. According to the National Toxicology Program, these 250 poisonous gases, chemicals, and metals include hydrogen cyanide, carbon monoxide, butane, ammonia, toluene (found in paint thinners), arsenic, lead, chromium (used to make steel), cadmium (used to make batteries), and polonium-210 (highly radioactive carcinogen). Eleven of the compounds are classified as Group 1 carcinogens, the most dangerous.

Small children are especially susceptible to third-hand smoke exposure because they can inhale near, crawl and play on, or touch and mouth contaminated surfaces. Third-hand smoke can remain indoors even long after the smoking has stopped. Similar to low-level lead exposure, low levels of tobacco particulates have been associated with cognitive deficits among children and the higher the exposure level, the lower the reading score. These findings underscore the possibility that even extremely low levels of these compounds may be neurotoxic and, according to the researchers justify restricting all smoking in indoor areas inhabited by children.

"The dangers of third-hand smoke are very real," says Winickoff, who is a professor of Pediatrics at Harvard Medical School and a member of the American Academy of Pediatrics' Richmond Center. "Our goal was to find out if people who were aware of these harmful effects were less likely to smoke inside of their home."

Winickoff's team found that this was the case. In a survey of more than 1,500 households, 95.4 percent of nonsmokers versus 84.1 percent of smokers agreed that second-hand smoke harms the health of children, and 65.2 percent of nonsmokers versus 43.3 percent of smokers believed that third-hand smoke harms children. Strict rules prohibiting smoke in the home were more prevalent among nonsmokers – 88.4 percent versus 26.7 percent – but among both smokers and non-smokers, participants who agreed that environmental smoke was harmful to children's health were more likely to have restrictions on smoking in their homes.

Winickoff's study shows that increasing awareness of how third-hand smoke harms the health of children may encourage home smoking bans. It also will be important to incorporate knowledge about third-hand smoke contamination into current tobacco control campaigns, programs, and routine clinical practice.

Co-authors of the Pediatrics article are Joan Friebely, EdD, and Cheryl Sherrod, MGHfC Center for Child and Adolescent Health Policy; Susanne Tanski, MD, Dartmouth Medical School; Georg Matt, PhD, and Melbourne Hovel, PhD, MPH, San Diego State University; and Robert McMillen, PhD, Mississippi State University. Support for the study includes grants from the Flight Attendant Medical Research Institute and the National Cancer Institute.

]]>Does Eating after 8 p.m. cause Weight Gain?http://bluehealthadvantagene.com/shared/post/id=457.aspx?blogid=121
It does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat...]]>BUILTIN BUILTIN2009-10-05T14:54:00ZIt does not matter what time of day you eat. It is what and how much you eat and how much physical activity you do during the whole day that determines whether you gain, lose, or maintain your weight. No matter when you eat, your body will store extra calories as fat.

If you want to have a snack before bedtime, think first about how many calories you have eaten that day. And try to avoid snacking in front of the TV at night—it may be easier to overeat when you are distracted by the television.

For more information and resources on weight control, visit the BlueHealth Advantage Health Library.

]]>Wishing Your Kids Loved to Brush Their Teeth?http://bluehealthadvantagene.com/shared/post/id=450.aspx?blogid=121
If you're like me, bedtime routine with the kids can turn into quite the hassle when they start whining about having to brush their teeth. To help out and get kids to love and understand why they need to brush, the National Institute of Health developed an online curriculum for parents and teacher called . . . Open ]]>BUILTIN BUILTIN2009-08-24T14:54:00ZIf you're like me, bedtime routine with the kids can turn into quite the hassle when they start whining about having to brush their teeth. To help out and get kids to love and understand why they need to brush, the National Institute of Health developed an online curriculum for parents and teacher called . . .Open Wide and Trek Inside! Click the link and check it out!

]]>Simple Steps Can Make Big Differenceshttp://bluehealthadvantagene.com/shared/post/id=448.aspx?blogid=121
Recently two studies published in the July/August 2009 issue of the American Journal of Health Promotion highlighted the power of simple things to solve major health care problems. The purpose of the study was to model the potential national health benefits and medical savings from reduced daily intake of calories, so]]>BUILTIN BUILTIN2009-07-31T14:54:00ZRecently two studies published in the July/August 2009 issue of the American Journal of Health Promotion highlighted the power of simple things to solve major health care problems. The purpose of the study was to model the potential national health benefits and medical savings from reduced daily intake of calories, sodium and saturated fat among the U.S. adult population. Here’s what they found:

1) By permanently reducing caloric consumption in US adults by 100 calories per day:

• 71.2 million cases of overweight/obesity would be eliminated

• We would save about $58 billion annually in medical costs

• Productivity would increase by about $45.7 billion annually

So how can you reduce your calorie intake by 100 calories? Do you drink non diet soft drinks? One 16 ounce can contains at least 250 calories. For more ideas on how to reduce your diet by 100 calories go to 100 Ways to Cut 100 Calories and read the brochure titled “Portion Your Platter.”

2)By permanently reducing sodium intake by 400 milligrams per day among those with uncontrolled hypertension:

]]>Fruits and Veggies: What is a Serving?http://bluehealthadvantagene.com/shared/post/id=435.aspx?blogid=121
If you’re like many Americans you may suffer from the condition commonly know as “Portion Distortion.” Knowing portion (serving) sizes is just as important as knowing the number of portions (servings) that you should be eating. So when it comes to fruits and veggies, how many should you be eating? According to the o]]>BUILTIN BUILTIN2009-06-02T14:54:00ZIf you’re like many Americans you may suffer from the condition commonly know as “Portion Distortion.” Knowing portion (serving) sizes is just as important as knowing the number of portions (servings) that you should be eating. So when it comes to fruits and veggies, how many should you be eating? According to the online resource (www.fruitsandveggiesmatter.gov) most adults should be eating at least 5 to 9 servings of fruits and/or vegetables each day. So what does that mean? What exactly is a serving of fruit or vegetable? A serving size is:

To get started, break out those measuring cups. Measure your servings; take a good look at how they look on your plate, in your cup or in your bowl. Keep practicing and before long can throw out those measuring cups and no longer be suffer from portion distortion. Take care!

]]>Breakfast: To Eat or Not to Eat, That is the Question!http://bluehealthadvantagene.com/shared/post/id=428.aspx?blogid=121
If you’ve heard it once, you’ve heard it a 1000 times: Breakfast IS the most important meal of the day! Why? Well, you just spent at least 8 hours with no food or water. (Hint, hint, are you getting 8 hours of sleep? That’s important too!) You’re body is dehydrated, your blood sugar is low and you need nourishment ]]>BUILTIN BUILTIN2009-05-04T14:54:00ZIf you’ve heard it once, you’ve heard it a 1000 times: Breakfast IS the most important meal of the day! Why? Well, you just spent at least 8 hours with no food or water. (Hint, hint, are you getting 8 hours of sleep? That’s important too!) You’re body is dehydrated, your blood sugar is low and you need nourishment now. Besides re-energizing your body, it’s the first and easiest step towards losing weight.

That’s right. Your first step to losing weight—eating breakfast! But it’s not as simple as popping any convenience food in your mouth. Eating refined carbohydrates such as sugary cereals, toasted white bread, waffles or bagels can actually begin an overeating cycle. Instead, choose complex carbohydrates, proteins and fats. Such as, whole wheat toast with peanut butter and a banana, or a bowl of high-fiber cereal with low-fat milk and strawberries.

A study conducted by researchers from the University of Texas, determined that the more food people ate in the morning, the fewer calories they consumed the entire day. Those who skipped breakfast would snack before lunch on usually high-calorie, unhealthy foods. So feed yourself a healthy breakfast and start your day off right!

]]>Breakfast: To Eat or Not to Eat..that is the Question!http://bluehealthadvantagene.com/_ui/srabcbsha08/tpl/srabcb_individual_blog_post.aspx?id=424&blogid=121
If you’ve heard it once, you’ve heard it a 1000 times Breakfast IS the most important meal of the day Why? Well, you just spent at least 8 hours with no food or water. (Hint, hint, are you getting]]>BUILTIN BUILTIN2009-04-29T14:54:00ZIf you’ve heard it once, you’ve heard it a 1000 times: Breakfast IS the most important meal of the day! Why? Well, you just spent at least 8 hours with no food or water. (Hint, hint, are you getting 8 hours of sleep? That’s important too!) You’re body is dehydrated, your blood sugar is low and you need nourishment now. Besides re-energizing your body, it’s the first and easiest step towards losing weight.

That’s right. Your first step to losing weight—eating breakfast! But it’s not as simple as popping any convenience food in your mouth. Eating refined carbohydrates such as sugary cereals, toasted white bread, waffles or bagels can actually begin an overeating cycle. Instead, choose complex carbohydrates, proteins and fats. Such as, whole wheat toast with peanut butter and a banana, or a bowl of high-fiber cereal with low-fat milk and strawberries.

A study conducted by researchers from the University of Texas, determined that the more food people ate in the morning, the fewer calories they consumed the entire day. Those who skipped breakfast would snack before lunch on usually high-calorie, unhealthy foods. So feed yourself a healthy breakfast and start your day off right!

]]>In a Wii State of Mindhttp://bluehealthadvantagene.com/shared/post/id=419.aspx?blogid=121
The country has been invaded by the interactive virus known as the Nintendo Wii. The video gaming system that once seemed so elusive now seems to be readily available in every discount store and commonplace in many homes. Our house recently was invaded by the infectious Wii, and I’ve got a serious case of Wii fever. I]]>BUILTIN BUILTIN2009-03-06T14:54:00ZThe country has been invaded by the interactive virus known as the Nintendo Wii. The video gaming system that once seemed so elusive now seems to be readily available in every discount store and commonplace in many homes. Our house recently was invaded by the infectious Wii, and I’ve got a serious case of Wii fever. I am a competitive guy, and it really bums me out that my 3 year old son consistently beats me in bowling. I also notice that there are times I go to bed at night and my arms are a little sore from throwing fake punches, serving a virtual tennis ball, or hoisting a computer generated bass from its pixilated lake home. Either I am in particularly poor shape, or I’m getting some decent exercise while having some fun.

Can the Wii and other whole body movement video games improve fitness levels? It’s too early to tell, but in concept it certainly makes sense. Studies have shown that less than one fourth of Americans get at least 30 minutes of physical activity most days a week. Now – if we create games that are fun to play and involve whole body movement – we just may have something that begins to improve our sedentary lifestyles by engaging people in activities they love. As long as you aren’t replacing your regular fitness activities with Wii games, the additional activity should help meet fitness goals. As of now, the Wii doesn’t do much to spoon feed you fruits and veggies, so you are still on your own to get the recommended five servings a day.

A researcher at Mississippi State University, Scott Owens, recently began a six month study to assess the fitness improving ability of the Wii. He will be monitoring eight families to see if the Wii can improve overall family fitness. As we know more about the results, we will keep you updated in our BlueHealth Advantage blog. By the way… if I look tired today it was because I was up late snowboarding in a virtual half pipe. Guess this isn’t doing much for my sleep hygiene…. I’ll work on that! Until then…. Be well!

]]>What is a Health Risk Appraisal?http://bluehealthadvantagene.com/shared/post/id=418.aspx?blogid=121
There are a number of risk factors that can influence your health status. Some, such as family history, age, sex, and race, are beyond your control (non-modifiable risks). However, there are also several risk factors (e.g., physical inactivity, tobacco use, obesity, poor nutrition, etc.) that can be controlled by ]]>BUILTIN BUILTIN2009-03-06T14:54:00ZThere are a number of risk factors that can influence your health status. Some, such as family history, age, sex, and race, are beyond your control (non-modifiable risks). However, there are also several risk factors (e.g., physical inactivity, tobacco use, obesity, poor nutrition, etc.) that can be controlled by you (modifiable risks). A health risk appraisal is an educational tool designed to determine the combined impact of both non-modifiable and modifiable risks on your overall health status. Once equipped with this information, you can be empowered to improve your health by adopting a healthier lifestyle.

If you want to assess your current health status, take a few minutes to complete the free personal health assessment included under the “Tools and Programs ” section. After completing the survey, you’ll be able to download a personalized health report. Make sure to visit the “Health Library” section for a variety of educational resources and tools that can be used to help you improve your health status. You should re-take the assessment periodically to measure the improvement in your health status.

Good luck!]]>Sticking With Your New Year’s Resolutionshttp://bluehealthadvantagene.com/shared/post/id=333.aspx?blogid=121
We've all made them, and to be honest a majority of us do not see them through. Then why, oh why do we do it every year? What is so intriguing about the New Year's Resolution? I believe it's just human nature. We all want to try to be better than we were the year before. Whether it's wanting to spend more quality t]]>BUILTIN BUILTIN2009-01-16T14:54:00ZWe've all made them, and to be honest a majority of us do not see them through. Then why, oh why do we do it every year? What is so intriguing about the New Year's Resolution? I believe it's just human nature. We all want to try to be better than we were the year before. Whether it's wanting to spend more quality time with our children, signing up for classes at the local college, quitting smoking, exercising more, losing weight, etc., etc, etc. We all have the desire to be "better" and achieve more. That's a good thing. It's better to have set a goal and fell a bit short, than to not have set a goal at all. Below are some tips that might help you stick with this year's resolution:

Take Small StepsTry to come up with small or even daily goals that will lead you to your bigger goal. Set up a plan of action. Accomplishing something on a daily or weekly basis will help you see immediate results and give you a sense of accomplishment. It will help you from feeling disappointed or that your goal is simply unattainable. For example, if your goal is to lose weight. Set weekly goals, such as on Monday, Wednesday and Fridays I will go for a walk at lunch and everyday I will keep a food journal.

Change for YourselfEven though we know this, it is a good reminder. Your desire to change needs to come from a sincere desire to change for yourself. Don't decide to change to please anyone except for yourself. Also remember, resolutions are an opportunity for you to look forward in a positive way, rather than to punish yourself for past behaviors.

Be RealisticMake sure your goal and plan of action is realistic and convenient for you. The only way your goal will truly become reality is if you believe in it, but most importantly, you believe in yourself. Find a role model who has achieved and is living your goal.

Anticipate RoadblocksMake sure you think about and anticipate potential roadblocks or barriers and have an alternate plan for these situations. Also, whenever you feel that you are off target, re-group and get back on track.

Reward YourselfWe all love rewards. Put a reward system into your plan of action. As you hit milestones into your goal, plan on what reward you will give yourself each step of the way. For example, buy yourself a new outfit, go get a manicure or massage, take some time for yourself. Make your rewards personal for you.

Remember you are your best supporter. A well-thought-out resolution can help you live your life the best way possible, starting from the inside!