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Welcome to HEALTHYROADS!In this monthly newsletter, you’ll find a collection of articles on popular health and wellness topics. If you’d like additional guidance and support in your quest to lose weight, improve nutrition, develop an exercise plan, reduce stress, or quit smoking and haven’t discovered our Weight Management, Tobacco Cessation, and Wellness programs, we encourage you to call us today. Some or all of these programs may have been purchased for you by your employer. To take advantage of all that Healthyroads has to offer, visit us online at www.healthyroads.com or call us toll-free at 877.330.2746.

M600-5883A-UOA AUG (08/15) © 2015 American Specialty Health Incorporated (ASH). All rights reserved. Healthyroads, Healthyroads Coach, and the Healthyroads logo are trademarks of ASH. Healthyroads, Inc. is a subsidiary of American Specialty Health Incorporated. Healthyroads is a health education and wellness program; it is not insurance. Exclusively distributed by Healthyroads, Inc., PO Box 509040, San Diego, CA 92150-9040.

NEWSLETTER

AUGUST 2015

HEALTHYROADS®

Wellness and Healthy LivingStaying Up Too Late? How to Break the Habit

You know you should go to bed. You’re tired and you crave sleep. But you can’t resist one last video game, TV show, web search, email, or social media post. Does this scene sound familiar? If so, you’re not alone. Many adults put off bedtime. But how much sleep does this form of procrastination cost you? What’s really behind this habit? And how can you break it?

Researchers have found that delaying bedtime is not so much about avoiding sleep. It is more about not wanting to stop other activities. And that seems to be true even when the activities are not that much fun. A work-obsessed culture might be partly to blame. And our 24/7 digital world and social media craze may leave you feeling as if you might miss out on something the moment you disconnect. But the resulting lack of sleep can rob you of energy, mental focus, and good health. If sleep procrastination is a habit for you, try these 2 steps to break it:

Take stock of your bedtime routine. Think about what you do before bed and why you do it. Is staying up to watch TV a reward after a long, hard day? Could you reward yourself in other ways that won’t keep you up past your bedtime? If you work on tasks like paying bills or finishing work emails, can those items wait until the next day?

Change your bedtime routine. Set a bedtime that allows you the amount of sleep you need in order to feel rested. Stick with it, even on the weekends. Then, spend the hour or so before bedtime with a relaxing routine.

Here are a few ideas to try:

À Turn off your laptop and TV; set your cell phone aside.

À Take a warm bath, listen to soothing music, or try some deep breathing.

À Write down any worries or thoughts that have your mind buzzing. Then, put the list aside until the next day.

À Make sure your bedroom is clean, cool, and dark.

À Use ear plugs if noise is a problem.

Also, practicing healthy habits by day can help you get to sleep, stay asleep, and sleep more deeply. So, eat healthy foods, get exercise (best if not within 3 hours of bedtime), and avoid alcohol and caffeine late in the day. Finally, make a commitment to go to bed in time for a full night’s sleep. Like most other healthy habits, keeping a bedtime promise gets easier with practice.

01Wellness and Healthy Living Staying Up Too Late? How to Break the Habit

02Nutrition and Weight Management Food Desert ... or Food Swamp?

03 Active LivingHometown Tourist

04Life Skills Becoming a Caregiver

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COACH TIP:Here’s one way to make sure there are healthy foods in your next fast-food meal: Bring a few of your own! Pair a burger or burrito with carrot sticks, a green salad, fruit, nuts, cottage cheese, or yogurt.

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Nutrition and Weight Management:Food Desert … or Food Swamp?

Part 2: How to Spot the Healthy Choices on Fast-Food Menus

Last month, we looked at how to shop healthfully in a food desert, where you’re limited to convenience stores and corner grocers. This month, let’s take a closer look at the flip side: the food swamp. Are you drowning in food choices, but few of them are healthy? Even at fast-food and takeout restaurants, you can make healthy choices if you keep these tips in mind. First, the basics:

Choose lean meats that are grilled or roasted. Poultry and seafood are your best bets. When possible, opt for whole-grain breads, wraps, pizza crusts, tortillas, or pitas. Pile on the veggies, whether it’s on pizza, sandwiches, burritos, or salads. Opt for water instead of sugary drinks. Coffee, unsweetened tea, or low-fat milk in moderation are also better choices. And, of course, resist the urge to “supersize” anything.

Now, here are a few ideas for negotiating specific types of fast-food menus often found in food swamps:

BURGERS Choose: Single-patty burger, veggie/turkey burger when available; on the side, salad, fruit, veggies (fresh, baked, or grilled)

Skip or limit: Cheese, bacon, mayo, french fries, onion rings, chips, creamy coleslaw, mashed potatoes

ASIAN Choose: Meals of veggies, seafood, lean meats; on the side, steamed rice (brown when available), veggies

Skip or limit: Heavy sauces, deep-fried foods, anything battered

MEXICAN Choose: Fajitas, grilled chicken, seafood, veggie/bean burritos; on the side, beans, rice, guacamole, salsa, pico de gallo

Skip or limit: Cheese, sour cream, fried tortilla chips, nachos

SANDWICHES Choose: Turkey, 1 slice cheese, extra veggies; on the side, vegetable soup (without heavy creams), salad, fruit

Skip or limit: Bacon, creamy or oily dressings, cookies, fried chips

Even when you’re making healthier choices, it’s best to limit your fast food to just the occasional meal. Whole, fresh, simply prepared foods go further to support your health and weight goals.

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SERIOUS ABOUT QUITTING?We at Healthyroads understand the challenges of quitting smoking. That’s why we offer a comprehensive Tobacco Cessation program that provides you with the best techniques to help you quit—once and for all. From our coaching program and educational materials to our online resources and nicotine replacement therapy products (if included in your benefit), we give you every chance to succeed. For anyone considering quitting smoking, take the first step and visit www.healthyroads.com or contact us at 877.330.2746.

How well do you know your own city? You probably have some favorite spots and maybe a few more you’ve been meaning to see, but how well do you really know it? Some people spend a lifetime in a city without truly knowing what their town has to offer. Maybe it’s time to try becoming a hometown tourist.

If you spend a lot of time in your car, you might be missing out on some hidden gems in your town. Try stepping out of your car from time to time. Exploring your city on foot or bicycle can be like seeing it for the first time.

There are a lot of different ways to see what your city has to offer. You can start with an online search and find out what others are talking about. You might check out some travel sites and see what tourists have to say about your city. You can even download apps for your phone that can help you find different points of interest. Or simply get to a part of town you’d like to explore and start walking. Like hiking in the wilderness, you never quite know what you’re going to see or find next.

What other sights and sounds should you be on the lookout for? Check the local weekly reader and keep up to date with local events. Many cities regularly host art fairs, food and drink festivals, or free concerts in the park. Or learn about local architecture and take a tour of historic neighborhoods.

If you’re looking for more exercise-centric events, you should have no problem finding something that works for you. Find out about tai chi, yoga, or boot camp classes in the park. These types of outdoor classes are becoming more and more popular. You can also take part in a local 5K race or obstacle course race. Or, if

you’re looking for something less organized, take a wild run with your pooch at a dog park. If you don’t have a dog, ask your neighbor if you can “borrow” their dog for the afternoon!

When you’re a tourist in your own town you can take as much time as you like. You don’t need to squeeze in every possible sight in one weekend. You don’t have to worry about missing any attractions because you’re already home.

The bigger your city, the more there is to explore. You might even learn something new about your own neighborhood. And a nice perk to all that walking or cycling? Your health is getting an added boost. Recruit your friends and family to come along. Encourage your kids to discover the joy of opening their minds to new discoveries. Or explore on your own. You’re likely to meet new people along the way and make a few friends.

Active Living Hometown Tourist

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GET STARTED with Healthyroads today!

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À Telephone sessions with a Healthyroads Coach®

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For more information, visit us online at www.healthyroads.com or call us toll-free at 877.330.2746.

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Finding yourself in the role of caregiver for a loved one is a challenge—and one that you might not feel prepared for. You may feel that you lack the training, time, and energy that the role requires. The difficulty—and stress—can be greater if you must balance your loved one’s needs with a job or other demands. Here are some tips that may help:

Ask for help. Understand that you do not have to do everything alone. There are many resources available to you. You just need to know where to look and be willing to reach out. You might be able to get help with caregiving or other tasks.

Start by asking your loved one’s health care professionals for referrals, resources, or information. Also, try looking online or in phone listings for caregiving help. Many sources of help are low cost, and some—such as those that use volunteers—are free. And don’t be shy about asking for help from members of your social support network, such as family members, neighbors, and friends. There might be quite a few people in your life who would be happy to help you.

Sort out what’s really important. As a caregiver, you may feel that the demands are endless: fixing meals, cleaning the home, doing the laundry, paying the bills. Separate what must be done from what can wait. For example, meals are necessary, but maybe the dusting can be done less often. Can some bills be moved to automatic payments? Can you hire someone to do the yard work?

Make sure your loved one is safe. Put keeping the home safe at the top of your priority list. Keep smoke alarms in working order. Turn on nightlights in dim or dark areas. Get rid of throw rugs that may cause a fall. Place books, a clock, and a water container in easy reach. Install handrails where needed. Fix up the bathroom for bathing safety. Involve your loved one by asking about any concerns, and then work to take care of those issues. Your loved one’s mind—and yours—will rest easier.

Get information together and have a plan for emergencies. Draw up lists of your loved one’s health care team members, medicines, and allergies. Keep medical insurance information handy. Work with your loved one, your loved one’s doctor, and an attorney to make sure a living will and advance directive are up-to-date.

Take care of your health. Caregiving can increase stress and lead to health issues. Be sure to take care of yourself. The basics for good health include eating healthy foods, getting exercise, and managing stress. Try to spend some time doing things you enjoy, such as reading a good book or catching up with good friends on the phone or in person. And if you feel you need help managing stress or emotions, speak with your doctor or a mental health professional.

You may also want to join a community support group. This is a great way to meet others who are dealing with the same issues. And, depending on your loved one’s condition, you might be able to find support groups that allow you to attend together.

Life Skills Becoming a Caregiver