Tag Archives: diet

Your Preventive Care

Your Yearly Preventive Care and Physical

Getting your yearly physical, where you can get covered preventive care and screenings, helps you be your healthiest. It’s important that you not only know what’s recommended for your age and what you need to stay up to date, but also that you get to the doctor for this each year!

What Happens at Your Physical

Each year, you should schedule a physical with your doctor to focus on your health and wellness. At the appointment, you can:

  • Keep track of your health habits and history
  • Get a physical exam
  • Stay up-to-date with preventive care
  • Get education and counseling and set health goals

Health Habits & History

One of the first things that happens at your annual appointment is a nurse or your doctor will ask you to answer some questions about your health and family history, including questions about:

  • Your medical history
  • Your family history
  • Your sexual health and partners
  • Your eating and exercise habits
  • Your use of alcohol, tobacco, and other drugs
  • Your mental health history, including depression
  • Your relationships and safety

This info can help you in the future. From getting diagnosed to being protected and helping you in an emergency, this information can help save your life.

Physical Exam

At your yearly physical, you can expect your doctors or nurses to:

  • Measure your height and weight
  • Calculate your body mass index (BMI) to check if you’re at a healthy weight
  • Take your blood pressure and temperature

From there, your doctor may give you your regular preventive care screenings and shots or refer you to a specialist for certain screenings, counseling, or care.

Preventive Care

As an adult, certain preventive care and screenings are covered for you, depending on timing and what your doctor recommends.

Immunizations (Shots)

Doses, recommended timing, and need for certain immunizations can vary based on your case:

  • Diphtheria
  • Flu shot
  • Hepatitis A
  • Hepatitis B
  • Herpes Zoster
  • Human Papillomavirus (HPV)
  • Measles
  • Meningococcal
  • Mumps
  • Pertussis
  • Pneumococcal
  • Rubella
  • Tetanus
  • Varicella (Chickenpox)
Condition Screenings & Care
  • Aspirin use – To prevent heart disease for adults of a certain ages
  • Cholesterol screening – For adults of certain ages or at higher risk
  • Blood pressure screening
  • Type 2 diabetes screening – For adults with high blood pressure
  • Colorectal cancer screening – For adults over 50
  • Depression screening
Weight Management
  • Obesity screening and counseling
  • Diet counseling – For adults at higher risk for chronic disease
Alcohol & Tobacco Use
  • Alcohol misuse screening and counseling
  • Tobacco use screening – For all adults and cessation interventions for tobacco users
  • Lung cancer screening – For adults 55 to 80 at high risk for lung cancer because they’re heavy smokers or have quit in the past 15 years
  •  Abdominal aortic aneurysm – A one-time screening for men of certain ages who have ever smoked
Sexually Transmitted Infection (STI) Screenings
  • Sexually transmitted infection (STI) prevention counseling  – For adults at higher risk
  • Hepatitis B screening – For people at high risk, including people from countries with 2% or more Hepatitis B prevalence, and American-born people not vaccinated as infants and with at least one parent born in a region with 8% or more Hepatitis B prevalence
  • Hepatitis C screening – For adults at increased risk and once for everyone born from 1945 to 1965
  • HIV screening – For everyone ages 15 to 65 and other ages at increased risk
  •  Syphilis screening – For adults at higher risk

Women also have some additional covered screenings and benefits. Get more details about this specific preventive care while learning about your well-woman visits.

And learn more about what preventive care the United States Preventive Services Task Force recommends you get and when.

Education, Counseling & Health Goals

Your doctor can help you manage your conditions or diseases and prevent future problems by talking to you about your life and health each year.

Your doctor might have valuable handouts, websites, advice, and information to help you take care of yourself or might want to refer you to a specialist who can help you further.

Your doctor is also the perfect person to help you set goals to maintain or improve your health. From quitting smoking and knowing how to self-check for cancer to changing your diet and exercise for your weight, cholesterol, or blood pressure, your doctor can help you plan to be your healthiest.

Prepare for Your Visit

Preparing yourself with questions to ask and answers to your doctor’s questions can help you make the most of your visit.

Know Your Family History

Your family’s history of health and wellness is an important part of your own health record. Histories of illness and disease can help doctor’s look out for issues that run in families and more.

This family health history tool can help you track your family’s health, so that you’re always organized to talk to your doctor. Not sure about your family history? Filling this out is the perfect time to talk to family members for firsthand details.

Talk to Your Doctor

Prepare for your appointment by knowing any questions or issues you want to talk about ahead of time. Some things you might want to ask:

  • What immunizations or shots you need
  • Your diet and eating healthy food
  • Advice for exercise and getting active
  • Mental health concerns, like depression and anxiety
  • Specific issues you might be having, like sore joints, back pain, migraines, and more

Know What’s Covered

Learn more about your covered immunizations. And log in to Your Health Alliance or search by your member number to see what preventive care your plan covers.

You can use our general preventive care guidelines and prescription drugs or our Medicare preventive care guidelines to get an idea of what our plans cover.

If you’re not sure what’s covered and what you’ll need a preauthorization for, you can check your coverage and preauthorization lists at Your Health Alliance.

Now that you’re ready to go to your annual physical, log in to Your Health Alliance if you need to set a Primary Care Provider (PCP) and find a covered doctor, or start searching for doctors in our network.

Eating the Mediterranean Diet

Mediterranean Diet Recipes

It’s National Mediterranean Diet Month, and research has proven that it’s great for not just weight loss but also your heart and brain.

Get started by focusing on fruits, veggies, whole grains, fish, and healthy fats.

Mediterranean Diet
Image via Health..com

 

A hearty side to try the Mediterranean Diet is Mediterranean Barley with Chickpeas.

Mediterranean Barley with Chickpeas

Whip up tasty Lemon Chickpea and Tuna Salad for a light lunch.

Lemony Chickpea and Tuna Salad

Make these Greek-Style Turkey Burgers with Yogurt Sauce and skip the beef.

Greek-Style Turkey Burgers with Yogurt Sauce
Image and Recipe via The Iron You

 

This simple Baked Salmon with Dill is a showstopper for parties or any day of the week.

Baked Salmon with Dill
Image and Recipe via My Fitness Pal

 

One-Pot Lemon Pasta with Greens and Sun-Dried Tomatoes is quick and delicious.

One Pot Lemon Pasta with Greens and Sun-Dried Tomatoes

Make Baked Cod with Chickpeas for a heart-healthy and hearty dinner any night.

Baked Cod with Chickpeas
Image and Recipe via Clean Eating Mag

National Soy Foods Month

National Soy Foods Month

It’s National Soy Foods Month, and even if you aren’t a vegetarian or don’t have food allergies, soy can be a great source of protein in your diet.

Make the long-time staple (especially for those with dairy allergies), Homemade Soy Milk.

Homemade Soy Milk
Image and Recipe via Light Orange Bean

 

This Sheet Pan Honey-Sesame Tofu and Green Beans is hearty, tasty, and easy.

Sheet Pan Honey-Sesame Tofu and Green Beans
Image and Recipe via The Kitchn

 

Skip the meat in one dish on your grill with Vegan Sweet Potato Tofu Burgers.

Appetizing Vegan Sweet Potato Tofu Burger {Gluten-Free}

 

This Vanilla Soy Ice Cream is perfect for warm days when you’re avoiding dairy.

Vanilla Soy Ice Cream
Image and Recipe via Food

 

Your perfect summer side dish awaits with High-Protein Edamame Mango Salad.

High-Protein Edamame Mango Salad

High-Protein Edamame Mango Salad

 

No one will know this Ultimate Chocolate Fudge Pie uses tofu to get its silky texture.

The Ultimate Chocolate Fudge Pie

 

Eat with your eyes and skip the fish or pork with this beautiful Sesame-Crusted Tofu.

Sesame Crusted Tofu

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Deciding on a Balanced Diet

Eating a Balanced Diet

Focusing on a balanced diet is one of the best ways to make healthy eating a part of your life.

Dietary Guidelines for Americans

The USDA sets Dietary Guidelines for Americans regularly to help guide balanced diet choices. While these guidelines can seem complicated, there are key takeaways from them you should know.

The Importance of Healthy Eating

Healthy eating helps prevent and slow the onset of diseases, like obesity, diabetes, high blood pressure, and heart disease.

Include in a Balanced Diet

A healthy and balanced diet, which for most people is around 2,000 calories a day, includes a variety of:

  • Vegetables, including a variety of dark green, red, and orange veggies, legumes, which include beans and peas, and starchy veggies, like corn and potatoes.
  • Fruits, especially whole fruits, like apples and oranges, which are the perfect serving  size.
  • Grains, at least half of which are whole grain.
  • Fat-free or low-fat dairy (like milk, yogurt, and cheese) or appropriate substitutes.
  • A variety of foods high in protein, like lean meats, poultry, eggs, seafood, beans,  soy-based products (like tofu), nuts and seeds.
  • Oils (like canola, olive, peanut, and soybean) or naturally occurring oils in nuts, seeds, olives, and avocados.

Limit in a Balanced Diet

  • Added sugars should make up less than 10% of your daily calories, which can be hidden in processed and prepared foods, like soda, cereal, cookies, and more.
  • Limit saturated and trans fats, which should make up less than 10% of your daily calories. Foods high in these include butter, whole milk, and palm oil. Replace with unsaturated fats, like canola and olive oil whenever you can.
  • Limit sodium to less than 2,300 mg per day. Processed foods, like pizza, and canned soup and sauces can be high in this salt.

A Balanced Diet with MyPlate

MyPlate replaced the food pyramid as the guide to making sense of servings. It helps you look at your plate and strike a balance with each meal.

This chart can help you divide your own plates appropriately: MyPlate

Fruits and veggies should make up about half of your plate, with just over a quarter filled with whole grains, and protein should be under a quarter. (A few ounces of meat, a piece about the size of the palm of your hand, is a good serving size for most people.) Also work in a small serving of dairy through milk, cheese, or yogurt to round out your meal.

Making Smart Choices

Combine these guidelines with smart choices, and you’ll be well on your way to eating a balanced diet. And making these smart choices doesn’t have to be difficult. There are lots of tips and tricks that can help you make a balanced diet a part of your daily life.

Tracking Your Food

Then, you can target the number of servings you should be getting of the different food groups.

These can help you figure out calorie counts and limit sodium and sugar.

This can help you understand how balanced your diet and food servings are and set and reach food goals.

Making and Meeting Food Goals

  • Start small.

Making small changes in your eating habits can have long-term effects:

  • Switch to high fiber, low-sugar cereals.
  • Give up soda with flavored sparkling waters.
  • When you’re hungry, try drinking a glass of water before you eat something.
  • Plan for all of the places you go in life:
    • Instead of eating out for lunch at work, start planning and meal-prepping ahead of time, and avoid the vending machines.
    • If you know your kids aren’t making great food choices at school, get them involved in packing lunches they’ll love ahead of time.
    • When you know you’ll spend the day at the mall, carry snacks and a water bottle, eat a healthy breakfast or snack before you head out, and skip the food court. If you just can’t avoid a meal or a snack while you’re out, find the healthiest option. Load up a sandwich with veggies, get frozen yogurt without all kinds of extra sweet toppings instead of ice cream, and choose hot tea or unsweetened iced tea instead of a frappachino.
    • Check menus for calorie counts when you’re eating out. Ask for salad dressings and sauces on the side, avoid fried foods, and keep in mind that alcoholic drinks can be full of calories.
    • Many communities have community gardens. Join in and help out to get moving and to grow things your whole family can enjoy in meals.

Results and Rewards

  • Don’t beat yourself up when you have missteps.

Everyone struggles with giving up the foods full of sugar and salt that they love, so it’s important to stay positive and get back on track.

  • Plan your cheat day.

Many people have found that planning a weekly cheat day can help them stay on course knowing they can treat themselves later. And once you get used to a balanced diet, you’ll find that you’ll cheat in smaller and smaller ways, even on the day you’re allowed to.

  • Find healthy ways to treat yourself.

For example, do you love watermelon or raspberries? Splurge on the healthy treats you love. Enjoy a piece of dark chocolate each day or a glass of red wine each week. Another option, reward meeting your goals with a treat that isn’t food-related, like a new outfit, book, or manicure.

Up Next:

Now that you know the value of a balanced diet, learn to prepare before you go grocery shopping and shop smart to meet your goals.

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Healthy Peanut Recipes

Peanut Recipes for National Peanut Month

It’s National Peanut Month, and there are plenty of healthy peanut recipes to make the most of the popular nut in your diet.

Thai Peanut Chicken and Zucchini Noodle Bowl is a great substitute for Thai takeout.

Thai Peanut Chicken Zucchini Bowl

Thai Peanut Chicken And Zucchini Noodle Bowl

 

Make Homemade Peanut Butter with your food processor to ditch store-bought.

How to Make Homemade Peanut Butter

 

This Peanut Coleslaw will be a perfect side for upcoming spring barbecues.

Peanut Coleslaw

 

Get a taste of the world at home with this hearty West African Peanut Soup.

West African Peanut Soup

 

Peanut Tofu Bowls are a great way to go meatless without losing flavor.

Peanut Tofu Buddha Bowl

 

Spicy Peanuts are a great snack to munch on during afternoon slumps or on game day.

Spicy Peanuts

 

Thai Chicken Chopped Salad with Peanuts is a light lunch as the weather warms up.

Thai Chicken Chopped Salad with Peanut Dressing

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Avoiding Kidney Disease

National Kidney Disease Awareness Month

March is National Kidney Disease Awareness Month, and it’s time to get the facts.

You could be at risk for kidney disease if you have diabetes, high blood pressure, or a family history of it.

Diabetes Management

 

Early stages of the disease have no signs or symptoms, so talk to your doctor about testing if you’re at risk.

A healthy diet and lifestyle is important to protect your kidneys, especially if you have diabetes or high blood pressure.

Conditions that Affect Kidney Disease

 

You might be asking, how can I keep my kidneys healthy? Your lifestyle choices and doctor can help.

Lifestyle Choices to Fight Kidney Disease

 

Who can you turn to if you’re diagnosed with kidney disease? Make sense of the types of providers who can help.

Providers Who Can Help

 

If you have this disease, it’s important to know which medicines you can take without hurting your kidneys.

Medications and Your Kidneys

 

This disease can also lead to kidney failure, which is extremely serious. Protect yourself before then.

Fight Kidney Failure

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Skipping the Sweets

Sugar Awareness Week

For Sugar Awareness Week, we’re helping you learn about sugar and make healthy sugar choices.

Do you know which of your foods have added sugar in them? There are some you might not realize!

Hidden Sugar Awareness

 

Make sense of added sugar in processed foods to make better choices.

Making Sense of Processed Foods

 

Do you have a problem with sugar? Take the quiz and find out!

Your Sugar IQ

 

Experts are warning people about the dangers of sugars, but how much is too much?

Balancing Sugar in Your Diet

 

Kicking the habit of too much sugar in your diet can be difficult. What can you do to cut back?

Making Smart Sugar Choices

 

Take the Sugar Awareness Challenge and test how dependent on sugar you are.

It doesn’t have to be all or nothing. Start cutting back on sugar with these easy tips.

Cutting Back Sugar without the Sacrifice

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