What’s Cooking? : Valentine’s Day Edition

Valentine’s Day is quickly approaching. If you have yet to plan your valentine’s meal– we’ve got you covered! We have laid out a full meal for you and your valentine that is delicious, budget friendly, and healthy.

Appetizer

Start the night off with a white bean and tomato bruschetta salad.

White Bean and Tomato Bruschetta Salad

Entrée

Of course, the only appropriate thing to eat with a salad, like the above, is pasta! Next on the menu is a slow cooker chicken parmesan with eggplant and angel hair pasta.

Slow Cooker Chicken Parmesan with Eggplant and Angel Hair Pasta

Dessert

Finally, end your night with a warm slice of blackberry cobbler and ice cream. Yum!

Blackberry Cobbler

Happy Valentine’s Day!

Have Any Questions for Us?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

Recipes | American Heart Association Recipes

National Wear Red Day

February 4th is National Wear Red Day. This day focuses on increasing awareness for women’s heart health. While most heart disease and stroke deaths are preventable, cardiovascular diseases continue to be the greatest health risk for women.

We want to educate women so that they can lower their chances of experiencing a heart attack or stroke. Making a commitment to improving your health does not have to be a solo journey— Tria Health is here to guide the way!

What Does a Stroke Look Like in Women?

Stroke Symptoms in Women1:

  • Numbness or weakness in face, arm, or leg
  • Trouble speaking or understanding speech
  • Vision problems
  • Trouble walking or a lack of coordination
  • Severe headache without a known cause

Remember “F.A.S.T.” to know when to call for help:

  1. F = Face drooping
  2. A = Arm weakness
  3. S = Speech difficulty
  4. T = Time to call 911

It can be easy to miss the symptoms of a stroke due to their subtle symptoms. However, delaying proper treatment can lead to delays in time-sensitive, lifesaving treatments.

What Does a Heart Attack Look Like in Women?

Heart Attack Symptoms in Women2:

  • Chest pain, but not always
  • Pain or pressure in the lower chest or upper abdomen
  • Jaw, neck, or upper back pain
  • Nausea or vomiting
  • Shortness of breath
  • Fainting
  • Indigestion
  • Extreme fatigue

If you experience any of these signs or symptoms:

  1. Dial 911 immediately, follow the operator’s instructions, and get to a hospital right away.
  2. Don’t drive yourself to the hospital.
  3. Try to stay as calm as possible and take deep, slow breaths while you wait for the emergency responders.

Women who think they’re healthy often misread the symptoms of a heart attack because they don’t think it could happen to them.

Educate yourself on these conditions so that you can more clearly identify them if they were to arise in you or someone you know. Women, take control of your heart health this year. 

Tria Health Helps Control Heart Disease

Tria Health offers Chronic Condition Management through our Pharmacy Advocate Program. Heart Disease and stroke are two of the many chronic conditions that Tria Health supports. Clinical pharmacists provide one-on-one telephonic counseling for members and act as their personal advocate to help them navigate through the health care system. Through reviewing a member’s medications and lifestyle habits, Tria Health’s Pharmacists can make recommendations that will help control their chronic conditions and help them feel better!

Questions?

Call 1.888.799.8742 or visit www.triahealth.com.

Wear Red and Support Heart Health!

Resources

  1. Symptoms of a Stroke in Women and Men | Go Red for Women
  2. Symptoms of a Heart Attack in Women and Men | Go Red for Women
  3. Go Red for Women | The American Heart Association’s signature women’s initiative

Healthy Body, Healthy Mind, Healthy YOU

Photo by Gabin Vallet on Unsplash

It’s almost the end of January and by this time many people have already given up on their New Year’s resolution. Don’t worry though, because it is not too late to jump back in and find fun ways to stay active! We all know that exercising and staying healthy is important, however we can still have a hard time sticking to it. Why is that? While we know how and why exercise is good for us, we don’t have the right mindset or smart approach towards exercise.

When you think of exercising, your immediate thought may be of running or weightlifting. You might be groaning at the thought of doing these activities. These activities are the traditional sense of working out. There are many enjoyable activities that you can start so that working out is not a burden and more something to look forward to.

This blog will focus on ways to spice up your normal workout routine.1

Think Outside the Gym

The gym can be intimidating, too expensive, or simply too inconvenient with your lifestyle. There are many alternatives to going to the gym. Some of these activities include kayaking, rollerblading, Zumba, and fencing.

Make it a Game

This one may surprise you but playing a video game that gets you standing up and moving around is a productive – and fun way to exercise. You can burn at least as many calories as you would be walking on a treadmill! There are many games that can be found on the Wii and Kinect for exercising, but a few are bowling, tennis, and soccer.

Pair it with Something You Enjoy

You can also incorporate exercise into your favorite activities and responsibilities you are already doing. This could look like doing a light workout during the commercial breaks of a show or dancing to music as you do household chores.

Make it Social

Exercising is more fun when you are doing it with friends! Grab a friend or two and join a club sport or attend a dance class together. They say that friends grow closer through unique shared experiences, and this is a great opportunity.

If you have kids, you can get them involved and implement exercising into your daily routine. This could look like going on afternoon nature walks together or doing seasonal activities (Skiing, cycling, etc.).

Try a Mindfulness Approach

Pay attention to your body when you exercise. This not only helps with improving your physical condition, but it also helps with interrupting the thoughts of worry and anxiety. Some activities that are great for mindfulness are rock climbing, swimming, and skiing.

A few helpful tools that provide free at home workouts are:

Luckily, you don’t have to wait until next year to get back into the habit of exercising. With the right mindset and a smart approach, you can create change in your life TODAY. Remember that it is possible to find enjoyment out of all life has to offer!

Tria Health Can Help

For select groups, Tria Health offers a weight management service called Choose to Lose. If this structured weight loss program is included through your benefits plan, you can receive help from a combination of registered dietitians, health coaches and pharmacists, along the best-in-class nutrition tracker app ‘LoseIt!’ and a Bluetooth scale.

Tria Health is a no cost benefit available through select members’ health plans. Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. Tria Health will assist you in identifying any possible drug interactions or savings opportunities! Your pharmacist will work with you and your doctor(s) to ensure the intended outcomes from your medications are being received.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

  1. How to Start Exercising and Stick to It – HelpGuide.org

Learn How to Lose Weight with These Surprising Tips

Photo by Ella Olsson from Pexels

Losing weight can sometimes feel like the easy part in your weight loss journey. The hard part is keeping that weight off and being consistent in your weight loss goals. This article provides 5 steps that the American Heart Association suggests to losing weight AND keeping it off.

1. Set Realistic Goals

Take a realistic goal of where you are at now and where you want to be. Create short term goals that are achievable and will motivate you towards your long-term goal.

The SMART Goals method is a tool that will help you identify realistic short-term goals. This acronym stands for specific, measurable, attainable, relevant, and time-based. An example of how to use this method is as follows:

Instead of saying “I would like to exercise more” …

The SMART Goal might be, “I would like to exercise 3 days/week for 30 minutes on my recumbent bicycle.”

2. Understand How Much and Why You Eat

Be mindful of what, when, and how much food you are eating. You can track your eating habits here: https://www.loseit.com/. You can also check out our blog from last week that talks about how you can improve your diet. To be successful in this journey, you will need to know exactly what your triggers are that are causing you to eat more or unnecessarily. This method will help you identify those better.

3. Manage Portion Sizes

Try eating smaller portions of your food. A lot of people do not realize that there is a difference between a serving size and a portion size. A portion is what you can control. It is how much food you can eat in one sitting. Serving size is the amount of food listed on an item’s Nutrition Facts label. It may surprise you that the serving size is much smaller than what you may think. These are a few examples of recommended serving sizes:

  • 1 slice of bread
  • 1 small piece of fruit
  • 1 wedge of melon
  • ¾ cup fruit juice

4. Make Smart Choices

Make healthy substitutions to the meals you are already making. Here are a few examples of food substitutions will help you continue your weight loss journey and still be able to enjoy the food you eat!

  • Instead of french fries, try baked potato, brown rice or steamed vegetables
  • Instead of hot fudge sundae or ice cream, try nonfat yogurt, sherbet, or fruit ice.
  • Instead of fried chicken, try grilled chicken and a side salad.

5. Be Physically Active

The Centers for Disease Control and Prevention recommends that a healthy adult aim for at least 150 minutes of moderate physical activity and at least 2 days of muscle strengthening activities every week.

Moderate-intensity aerobic activities include walking fast, doing water aerobics, or pushing a lawn mower. Muscle strengthening activities should work all major muscle groups which consists of legs, arms, hips, back, abdomen, chest, and shoulders.

Tria Health Can Help

For select groups, Tria Health offers a weight management service called Choose to Lose. If this structured weight loss program is included through your benefits plan, you can receive help from a combination of registered dietitians, health coaches and pharmacists, along the best-in-class nutrition tracker app ‘LoseIt!’ and a Bluetooth scale.

Tria Health is a no cost benefit available through select members’ health plans. Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. Tria Health will assist you in identifying any possible drug interactions or savings opportunities! Your pharmacist will work with you and your doctor(s) to ensure the intended outcomes from your medications are being received.

Questions?

Contact the Tria Health Help Desk at 1.888.799.8742

Resources

5 Steps to Lose Weight and Keep It Off | American Heart Association

Smart Substitutions to Eat Healthy | American Heart Association

Portion Size Versus Serving Size | American Heart Association

How much physical activity do adults need? | Physical Activity | CDC

Why You Should Improve Your Diet a Little Every Day

Photo by Ella Olsson from Pexels

Sticking to a diet can be challenging, but not impossible. It’s important to take the right steps if you are considering making an impactful change in your diet. This will not be an overnight process and will take a daily commitment to follow these dietary steps. The Centers for Disease Control and Prevention provide three steps to improve your eating habits.

Step 1: Reflect

In this step you will reflect on all your eating habits that are both good and bad.

  1. Create a list of your eating and drinking habits.
    • Have a food and beverage diary where you can record everything you eat and drink for a few days. Here is an app that would be helpful to track your habits: https://www.loseit.com/
  2. Once you have identified your unhealthy eating habits, then you will pick out a few habits that you would like to start working on.
  3. Identify when and where you are eating when you are not actually hungry. These will be referred to as your triggers. Examples of triggers would be:
    • Swinging through your favorite drive-through every morning
    • Feeling bored or tired
    • Sitting at home watching television
  4. Ask yourself these questions:
    • Is there anything I can do to avoid the situation?
    • For things I can’t avoid, can I do something differently that would be healthier?

You won’t be able to avoid every situation that triggers your unhealthy eating habits. You will need to evaluate your options.

If you want to be successful, you should have a clear vision of what the result will be if you change your eating habits. The long-term benefits of healthy eating include:

  • Living longer
  • Healthier skin, teeth, and eyes
  • Supports muscles
  • Boosts immunity
  • Strengthens bones
  • Lowers risk of heart disease, type 2 diabetes, and some cancers
  • Supports healthy pregnancies and breastfeeding
  • Helps the digestive system function
  • Helps achieve and maintain a healthy weight

Step 2: Replace

The next step is to replace your unhealthy habits with new, healthy ones. A couple examples of new habits you could implement is eating more slowly, eating only when you’re truly hungry or planning meals ahead of time.

There are a variety of tools you can use to help you along this journey:

  • SuperCook: Finds recipes from cooking websites that match the ingredients that you already have in your pantry.

Step 3: Reinforce

Reinforce these new healthy habits a little every day and be patient with yourself. Starting a new habit will take time and it’s important to not get discouraged! Recognize any unhealthy habits that may still be hard to overcome and ask yourself why it’s hard to quit and how to change that behavior.

We Can Help You

Tria Health’s Pharmacy Advocate Program offers one-on-one, private consultations with a Tria Health Pharmacist. During your consultation, your pharmacist will review all your current medications, including vitamins and supplements. We also have health coaches available that can help you explore different dietary choices.

Resources

Improving Your Eating Habits | Healthy Weight, Nutrition, and Physical Activity | CDC