here - 1199SEIU Funds

2016
Protecting Our Health
Call us or visit our website!
Remember to “Like” us on Facebook and stay up to date
on all Fund workshops, health fairs and wellness tips.
www.1199SEIUBenefits.org
(646) 473-9200
2016
Protecting Our Health
Call us or visit our website!
Remember to “Like” us on Facebook and stay up to date
on all Fund workshops, health fairs and wellness tips.
www.1199SEIUBenefits.org
(646) 473-9200
2016
Protecting Our Health
Schedule Your Screenings
for the Year
Preventive screenings help you detect a chronic condition or illness in its
early stages so you can learn how to manage it and stay healthy. These
screenings are also an excellent way to check how well you are managing
an already diagnosed condition. To get screened, visit your doctor or go
to an 1199SEIU health fair at your institution or facility.
Your Benefit Fund’s Medical Director recommends that you follow these
screening guidelines.
* Talk to your doctor if you smoke, are overweight, have high blood pressure, diabetes or a
history of gestational diabetes, have a family history of diabetes, heart disease or stroke, or
are at risk for coronary artery disease.
Screenings
Beginning at age
How often?
physical Exams
All ages
At least every year
Blood pressure Screening*
18+
At least every 2 years
cholesterol*
20+
After age 50
Every 5 years
As per your doctor
glucose/Blood Sugar
Screening for diabetes*
45+
Every 3 years
hemoglobin (anemia)
20+
At least every 5 years
EKg
40+
Once in your 40s,
then as per your doctor
Eye Exam (glaucoma testing)
18+
Every 2–3 years
Bone density (osteoporosis screening)
Women—once
at menopause
Then as per your doctor
colorectal cancer
50+
Colonoscopy is recommended
every 10 years, but certain
tests could be done yearly;
ask your doctor about others
cervical cancer:
PAP Test
HPV and PAP Test
Women 21–30
Women 30–65
Every 3 years
Every 5 years (or just PAP test
every 3 years)
Mammography
Women 20–40
Women 40+
Women 40+ (who are not
at increased risk for
breast cancer)
Every 3 years
Every year
Every year
prostate cancer
Discuss with your doctor
Discuss with your doctor
Cancer Screenings**
Breast cancer:
Clinical Breast Exam
**For all cancer screenings, talk to your doctor about your history and see if you need to get
additional tests at an earlier age.
Sources: American Academy of Family Physicians; American Cancer Society; U.S. Department of Health
and Human Services
Important Contacts
Other Resources
Benefit Fund Member Services
(646) 473-9200
American Cancer Society
www.Cancer.org
(800) ACS-2345 or (800) 227-2345
Outside NYC
(800) 575-7771
Your 24-Hour Health Helpline
(866) 935-1199
Wellness/Member Assistance Program
(646) 473-6900
Our Website
www.1199SEIUBenefits.org
Our Facebook Page
www.Facebook.com/1199SEIUBenefitFunds
American Diabetes Association
www.Diabetes.org
(800) DIABETES or (800) 342-2383
American Heart Association
www.Heart.org
(800) AHA-USA1 or (800) 242-8721
American Lung Association
www.Lung.org
Call (800) LUNG-USA for the center nearest you or call the helpline
at (800) 548-8252 to speak to a lung professional.
American Stroke Association
www.StrokeAssociation.org
(888) 4-STROKE or (888) 478-7653
Calorie Counter
http://CaloriesCount.com/FoodCalculator.aspx
Calories Burned per Hour
www.MayoClinic.org/healthy-lifestyle/weight-loss/in-depth/
exercise/art-20050999
National Alliance on Mental Health (NAMI)
www.nami.org
Remember, the tips in this calendar are all
general guidelines. Check with your own
doctor about your specific health needs.
You should always consult with your doctor
before beginning a diet or exercise program.
New York State Smokers’ Quitline
www.NYSmokeFree.com
(866) NY-QUITS or (866) 697-8487
USDA MyPlate
www.ChooseMyPlate.gov
Make 2016 Your Year!
Everyone has “healthy life” improvements they would
like to make, and there’s no better time than the
present! Whether it’s losing weight, getting in better
shape, quitting smoking or all three, the New Year is
a great time to make the commitment to yourself. So
pick one thing you would like to change and make a
plan—set a realistic goal and get the support of your
friends and family.
FOOD FACT
Eating healthier can be as easy as
cutting one item from a recipe. It’s
possible to cut back on calories, fat and
sodium without cutting back on flavor.
For baked goods, skip the frosting,
coconut or gooey fillings. Switch up your
condiments: Instead of butter, use hearthealthy olive oil, and substitute mustard
for mayonnaise on sandwiches.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
december 2015
January
Sunday
Monday
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27 28 29
Tuesday
Wednesday
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February 2016
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Saturday
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New Year’s Day
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Martin Luther King, Jr., Day
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“Keep Your New Year’s
Resolution” workshop
31
Your Fund at Work: Mark your calendar for our Wellness/MAP Department’s “Keep Your New
Year’s Resolution” workshop on Saturday, January 30. The workshop is from 10:00 am to 2:30 pm
at Fund Headquarters, 330 West 42nd Street, 33rd Floor (Penthouse). To reserve your spot, please call
(646) 473-8960, Option 2, Option 1.
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Keep Your Family Healthy with
Home-Cooked Meals
The cold winter days make everyone want to reach for comfort foods, which
can lead to extra fat and calories—especially when you’re eating on the run.
Cooking at home lets you choose the freshest ingredients, create healthy
versions of your favorite comfort foods and limit portion sizes. Pressed for time?
Try a hearty one-pot meal, like chicken soup or vegetarian chili with beans and
vegetables—you’ll feel satisfied without the guilt!
FITNESS FACT
Aerobic exercise increases your stamina.
So while it may make you tired at first,
over the long term, you’ll have more
energy, be less vulnerable to colds and
the flu, and lower other health risks.
Walk, dance or work out to an exercise
video—just get moving!
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
january 2016
February
Sunday
7
Monday
Tuesday
S M T
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Wednesday
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Thursday
march 2016
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Friday
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Chinese New Year Begins
15
Valentine’s Day
Presidents’ Day
21
22
28
29
Your Fund at Work: Feeling stressed or down in the dumps? You don’t have to handle it alone. The Fund’s Member
Assistance Program is here to support you and help you find the resources you need. Call (646) 473-6900.
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Saturday
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Spring Forward!
This month we turn the clock ahead for longer days—which means
more time to work exercise into your busy schedule. If you’re an
early bird, exercise first thing in the morning. Make the most of
your lunch hour and grab a co-worker for a 30-minute midday walk.
If you get your second wind in the evening, pop in a workout video
and get the family to join in. The key is to plan your workouts for
the times when you’re most likely to actually do them.
FOOD FACT
Salsa is the unsung healthy hero of
flavoring food. Whether it’s mild, hot,
fruity, smooth or chunky, salsa is a great
low-fat choice for potatoes, vegetables,
fish, chicken or meat.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
March
Sunday
Monday
(646) 473-9200
S M
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7 8
14 15
21 22
28 29
Tuesday
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february 2016
Wednesday
2
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Thursday
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april 2016
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5 6 7
12 13 14
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26 27 28
Friday
4
W T
Saturday
5
Prenatal workshop
6
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25
26
Daylight Saving Time Begins
20
St. Patrick’s Day
21
22
23
24
Good Friday
Palm Sunday
27
28
29
30
31
Easter Sunday
Your Fund at Work: “Like” our Facebook page (www.Facebook.com/1199SEIUBenefitFunds) to get helpful
fitness and nutrition tips, information about health workshops and updates on all your Fund benefits.
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Menu Planning for Easier and
Healthier Meals
As dinnertime approaches, it’s sometimes all too easy to grab fast
food or something equally unhealthy. Menu planning is a great way
to make sure you and your family are eating a balanced diet. It can
save you time and money, and it’s easier than you think. Plan one
week of meals—make sure everyone gets at least one favorite—and
include healthy side dishes and desserts. Once you have your plan,
you can create your shopping list and you’re ready to go!
FITNESS FACT
Warming up before working out gets your
cardiovascular system going, increases blood
flow to your muscles and raises your body
temperature. Your warm-up should use the
same muscles that you’ll use during your
workout and may cause mild sweating,
but it shouldn’t leave
you fatigued.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
April
Sunday
march 2016
S M T
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may 2016
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Thursday
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Friday
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Saturday
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Tax Day
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Passover Begins
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30
“Heart Healthy” workshop
Your Fund at Work: Join us at our Wellness/MAP Department’s “Heart Healthy” workshop on Saturday, April 30. The
workshop is from 10:00 am to 2:30 pm at Fund Headquarters, 330 West 42nd Street, 33rd Floor (Penthouse). To reserve
your spot, please call (646) 473-8960, Option 2, Option 1.
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Balance Your Exercise Plan
When it comes to fitness, getting your heart rate up isn’t the only thing that matters. A good, balanced exercise program includes five
key activities: aerobic exercise, strength training, core exercises (for abdominal and back muscles), balance training and stretching.
If you’re not getting all five, it’s time to mix up your routine. A good place to try something new is by looking into the many free
exercise programs offered through www.NYCGovParks.org.
FOOD FACT
Fiber is a filling and delicious way to lower your risk
of diabetes and heart disease, so choose cereals with
“bran” or “fiber” in the name—and read the labels to
be sure they have at least 4 grams of fiber per serving.
Switch to whole-grain or whole-wheat breads and
pastas, and serve brown rice, barley and
bulgur instead of white rice.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
MAY
Sunday
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S M T
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Monday
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APRIL 2016
Tuesday
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Wednesday
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Thursday
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JUNE 2016
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Mother’s Day
Memorial Day
Your Fund at Work: The 1199SEIU Benefit Fund Food & Fitness Journal can help you keep track of your fitness
progress and make sure you are eating healthfully. To get yours, attend a Wellness/MAP workshop or health fair at your
worksite or at Fund Headquarters.
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Saturday
Cinco de Mayo
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Give Your Meals a Seasonal Boost
With summer comes a wide variety of fruits and vegetables
that will be at their most delicious and nutritious. By
taking advantage of seasonal fruits and vegetables, it’s
easy to create family meals that are low in calories and
rich in antioxidants. Juicy, ripe peaches offer loads of beta
carotene, while blueberries are rich in vitamin C and freshpicked corn is a great source of vitamins A, B, E and many
minerals. So stop by your neighborhood vegetable stand,
or visit www.GrowNYC.org for a list of greenmarkets.
FITNESS FACT
Working out at a moderate to vigorous
intensity can help you get the most out of
exercise without overdoing or underdoing
it. Moderate means you’re sweating lightly
and breathing quickly but you can still talk;
vigorous means you’re sweating and you can
say just a few words without stopping for
breath. The more intense your exercise,
or the longer you exercise, the
more calories you burn.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
June
Sunday
may 2016
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Monday
Tuesday
Wednesday
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Thursday
2
july 2016
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S M T
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31
4
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5 6 7
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19 20 21
26 27 28
Friday
3
W T
Saturday
4
Prenatal workshop
5
6
7
8
9
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11
Ramadan Begins
12
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28
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30
Father’s Day
26
Your Fund at Work: Have you signed up for “My Account” yet? It’s a great way to manage your personal
health information online. Go to www.1199SEIUBenefits.org and click on “My Account” on the homepage
to set up your account.
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Time for Friends, Family and Fun!
When it’s hard to find time to work out, try to
work exercise into your day. Meet friends at the
park and rent a bike for the afternoon. Kick a
soccer ball around with your kids, or, if it’s too
hot for outdoor activity, cool off with a swim—
you can find a list of pools, free swimming classes
and aquatics programs for all ages and experience
levels at www.NYCGovParks.org/befitnyc.
FOOD FACT
Water is the healthiest drink any time
of year, but during the summer it’s even
more important to stay hydrated. Fatigue,
headaches, inability to focus, dizziness
and lack of strength are all possible signs
of dehydration. When in doubt, drink a
glass or bottle of water.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
July
Sunday
3
W
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19 20 21 22
26 27 28 29
S M T
Monday
4
june 2016
Tuesday
5
Independence Day
Wednesday
6
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Thursday
august 2016
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S M
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Friday
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Saturday
1
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7
8
9
Eid al-Fitr Begins
10
11
12
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16
17
18
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21
22
23
“Diabetes Prevention and
Management” workshop
26
27
28
29
24
25
31
Your Fund at Work: Don’t miss our Wellness/MAP Department’s “Diabetes Prevention and
Management” workshop on Saturday, July 23. The workshop is from 10:00 am to 2:30 pm at
Fund Headquarters, 330 West 42nd Street, 33rd Floor (Penthouse). To reserve your spot, please call
(646) 473-8960, Option 2, Option 1.
30
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Don’t Let the Heat Get You Down!
Seasonal Affective Disorder (SAD) is a type
of depression that is related to a specific
season, causing you to feel sluggish and
unhappy around the same time every year.
While many people experience it in the
winter, for others the disrupted schedules,
body image issues and physical discomforts
that can arise during summer have the same
effect—especially if you feel like you’re
the only one not enjoying the season. Take
steps to keep yourself balanced throughout
the year—your Fund’s Member Assistance
Program is here to help. Call (646) 473-6900.
FITNESS FACT
Exercise is a great mood booster,
especially if you’re experiencing the
summer blues, but don’t overdo it in the
summer heat. Instead, make sure you
are hydrated and squeeze some extra
activity into your day by skipping the
elevator when you can. Start by taking
the stairs any time you go up or down
one floor. Then work your way up to
three or four floors—or more! You can
also make climbing stairs a
workout in itself.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
August
Sunday
Monday
(646) 473-9200
july 2016
S M T
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Tuesday
Wednesday
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18
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W T
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Thursday
september 2016
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S M T
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Your Fund at Work: Your 24-Hour Health Helpline saves time and gives you peace of mind—if you run a fever
in the middle of the night or wake up with a stiff back, a nurse is on hand to help. Call (866) 935-1199, Option 3
for the answers you need.
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Get Stronger, Get Healthier
If you want to reduce body fat, increase lean muscle and burn calories more efficiently, strength training is the way to go. We all lose
muscle as we age, but strength training can help you keep and increase muscle—at any age. Strength training also helps you build strong
bones, control your weight, boost your stamina and sharpen your focus. To get started, you can use:
• Your own body weight: Push-ups, pull-ups and leg squats
are great resistance exercises. Start out with a few
repetitions and add more as you get stronger.
• Resistance bands: The 1199SEIU Benefit Funds Yoga/
Pilates Resistance Band Workout DVD includes beginner,
intermediate and advanced workouts.
• Free weights: You don’t have to go heavy. Start with light
2½- to 5-pound hand weights and add more repetitions as
you gain strength.
• Weight machines: If you’ve never used a weight machine
at the gym, ask a trainer to show you the proper, safe
technique.
FOOD FACT
Flaxseed is high in fiber, omega-3 fatty acids
and disease-fighting nutrients. It can help
lower your cholesterol, which may reduce
your heart disease risk. Look for it at your
grocery or health food store. You can buy it
whole and grind it in a coffee grinder, or
buy it pre-ground. Add a spoonful to your
cereal, oatmeal or yogurt, or mix into
cookies, muffins and other
baked goods.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
September
Sunday
4
Monday
5
Tuesday
Wednesday
august 2016
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Thursday
october 2016
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S M T
Friday
W T
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Labor Day
11
12
Eid al-Adha Begins
18
19
Prenatal workshop
25
26
27
28
29
30
Your Fund at Work: Join your co-workers at a wellness workshop at your worksite or at Fund Headquarters to learn
how to improve your fitness and nutrition, and to get the tools you need to help stay healthy, like the 1199SEIU Benefit
Funds Yoga/Pilates Resistance Band Workout DVD.
F
Get Ready for Cold
and Flu Season
The best way to protect yourself, your family and your patients, residents or clients is by getting
a flu shot. For further protection, remember to:
• Wash your hands frequently with soap and water. If they’re not available, use an alcohol based hand rub.
• Cover your mouth and nose when you cough or sneeze.
• Avoid touching your eyes, nose or mouth to prevent spreading germs.
FITNESS FACT
If you’re feeling under the weather, you don’t have to
skip your exercise routine. Mild to moderate exercise is
usually okay if your symptoms are above the neck, such
as a runny nose, nasal congestion, sneezing or minor
sore throat. If your symptoms are below the neck, such
as chest congestion, hacking cough or upset stomach,
put your workout on hold. Don’t exercise if
you have a fever, fatigue
or muscle aches.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
september 2016
October
Sunday
Monday
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S M T
Tuesday
Wednesday
Thursday
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november 2016
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S M T
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Friday
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Saturday
1
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Columbus Day
Yom Kippur Begins
17
18
19
20
21
22
Rosh Hashanah Begins
9
16
“Healthy Mind, Healthy
Body” workshop
24
25
30
31
Your Fund at Work: Join us at our “Healthy Mind, Healthy Body” workshop
on Saturday, October 22. The workshop is from 9:30 am to 1:00 pm at Fund
Headquarters, 330 West 42nd Street, 33rd Floor (Penthouse). To reserve your
spot, please call (646) 473-8960, Option 2, Option 1.
Halloween
26
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Have a Greener
Holiday Season!
Everyone worries about holiday weight gain, but having
some extra “green” options is a good way to help
counteract those high-calorie holiday favorites. This
year, in addition to making the dishes that everyone
looks forward to, add a few green alternatives. Why
not serve just one starch along with sautéed string
beans, a kale salad with lemon dressing and roasted
Brussels sprouts?
FITNESS FACT
Exercises like sit-ups and crunches help
strengthen abdominal muscles and
improve posture. But you can’t target
belly fat with specific exercises. You need
to burn more calories than you consume
—this will help you to lose weight
and body fat.
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
OCTOBER 2016
November
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Daylight Saving Time Ends
Tuesday
DECEMBER 2016
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Election Day
Veterans Day
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Thanksgiving Day
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Your Fund at Work: You’ve been working hard and making healthy choices, but sticking with them during the
holidays can be challenging, so call your 1199SEIU Health Coach today at (866) 935-1199, Option 2. Your free Health
Coach can work with you to help you lose weight and quit smoking, and can offer strategies to help you stay on track
with your fitness and nutrition goals during this tempting holiday season.
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Beat Holiday Stress
The holiday season can bring unwanted stress, but
progressive muscle relaxation teaches you to relax
your muscles and ease stress. It can also help reduce
headaches and stomach problems, and improve your
sleep. First, find a quiet place free from interruption.
Starting with your feet, tense your muscles for at
least five seconds and relax for up to 30 seconds,
then repeat before moving up your body—tensing
calves, thighs, back, shoulders—all the way up to
your neck. This helps your body learn the difference
between muscle tension and relaxation, so you can
de-stress when you feel tension creeping in.
FOOD FACT
This holiday season, pick your sweets
carefully. It’s easy to overload on sugar
with all of the cookies and candy that
people put out. So hold out for your
favorite dessert and skip the extra
calories that are all around!
w w w. 1 1 9 9 S E I U B e n e f i t s . o r g
(646) 473-9200
november 2016
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january 2017
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First Night of Hanukkah
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Christmas Day
Kwanzaa Begins
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Your Fund at Work: If you’ve lost weight, stopped smoking or made exercise a part of your life—or if you’re just
starting to develop healthy habits—share your story in an upcoming issue of your member magazine, For Your Benefit.
You could inspire a fellow member to do the same. Contact the Benefit Fund at [email protected].
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New Year’s Eve
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