Keeping up with these monthly health topics can help your employees learn about lifestyle behaviors, manage chronic conditions, and find support for health goals. Download the full Workforce Health Resource Guide at http://www.slideshare.net/KaiserPermanente/kaiser-permanente-workforce-health-resource-guide.

1. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/bettermoves for more inspiration.
LEARN MORE
Make some wiggle room
No matter what your resolution is this year, physical activity can go a long way in helping
you focus on your goals. Ready, set, move. The possibilities are endless — take a walk
around your neighborhood, invite a friend to go on a bike ride, or join a local hiking
club. Make fitness more fun with these tips:
Shake things up.
Try a class like Zumba or
Latin dance for a great
workout that’s sure to make
you smile.
Pat your back.
To stay motivated, set goals
and reward yourself for steps
you take to reach them.
Do it together.
Take advantage of group
energy and plan activities
that can get the whole
household moving.
BETTERmoves

2. For inspiration, visit kp.org/bettermoves.
Make fitness fun
Give your wellness a boost
with these tips:
Shake things up. Trying a class like
Zumba or Latin dance can be a lot of
fun and a great workout.
Pat your back. To stay motivated, set
goals and be sure to reward yourself
for steps you take to reach them.
Do it together. Find fun activities that
can get the whole household moving.
Make some wiggle room
No matter what your resolution this year — whether it’s getting
healthier or building stronger relationships — physical activity can
help you focus and achieve your goals. It’s a win-win.
Ready, set, move. The possibilities are endless — take a stroll
around your neighborhood, invite a friend for a night of dancing,
or check out a hiking trail. Whatever it is that gets you going, it’s
good for your body and your mind.
Once you’ve figured out what moves you, keep track of your
progress. Set fun activity dates in your calendar or keep a diary
noting every time you ride a bike.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86922September2013
BETTERmoves

3. Para inspirarse, visite kp.org/bettermoves.
Haga que sus activi-
dades para mantenerse
en forma sean divertidas.
Estimule su bienestar con
estos consejos:
Muévase con ritmo. Tomar una
clase de zumba o de baile al son
de música latina puede ser muy
divertido y un excelente ejercicio.
Recompénsese. Para mantenerse
motivado, fije metas y asegúrese de
darse una recompensa por los pasos
que dé para alcanzarlas.
Hágalo acompañado. Encuentre
actividades dinámicas divertidas en
las que participe toda su familia.
Haga un poco de espacio para moverse
No importa cuál sean sus buenos propósitos para este año (bien
sea mejorar su salud o establecer relaciones más firmes), las
actividades físicas pueden ayudarle a concentrarse y alcanzar sus
metas. ¡No falla!
Preparado, listo, ¡muévase! Las posibilidades son infinitas: dé un
paseo por su vecindario, invite a un amigo a bailar una noche o
haga senderismo. Cualquier cosa que le motive es buena para el
cuerpo y la mente.
Una vez descubra lo que le motiva, lleve un registro de su
progreso. Fije fechas en su agenda para actividades divertidas o
anote en un diario cada vez que dé un paseo en bicicleta.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86974October2013
MEJORES
movimientos

4. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterrhythm to learn more about heart health.
LEARN MORE
Be young at heart
Your state of mind has a big impact on how you feel, so live a little — and live a little
healthier. Turn on the music and bust a move. Try a new class at your local gym.
And to enliven your diet while keeping blood pressure in check, flavor foods with
more spices and less salt. Here are more ways to help stave off heart problems.
Know your numbers.
Regularly check your
cholesterol, blood pressure,
and body mass index.
Be a quitter.
If you smoke, make quitting —
for good — a priority.
30 minutes for health.
Aim for 30 minutes of
moderate physical activity
most days of the week.
BETTERrhythm

5. BETTERrhythm
Visit kp.org/betterrhythm to learn more about heart health.
Keep heart disease
in check
Help stave off heart problems
with these tips:
Know your numbers. Regularly
check your cholesterol, blood
pressure, and BMI.
Be a quitter. If you smoke, make
quitting — for good — a priority.
30 minutes for health. Aim for
30 minutes of moderate physical
activity most days of the week.
Be young at heart
Your state of mind has a big impact on how old you feel, so live
a little — and live a little healthier. Revisit favorite pastimes like
turning up some tunes and dancing like no one is watching.
If you want to get warmed up during the cooler months, try hot
yoga, a morning run, or an indoor class at your local gym.
For a healthy heart, what you eat is just as important as what you
do. Spice up your diet with something sweet: blueberries. These
free-radical fighters are bursting with vitamin C, fiber, and a host
of antioxidants that help combat heart disease. Add them to
smoothies and salads for a fun twist.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86923September2013

6. MEJORritmo
Visite kp.org/betterrhythm si desea más información
sobre la salud del corazón.
Vigile las enfermedades
del corazón
Ayude a evitar problemas
cardíacos con estos consejos:
Números importantes. Revise
regularmente sus niveles de
colesterol, presión arterial y BMI.
Deje los malos hábitos. Si fuma,
dé prioridad a dejar de fumar...
permanentemente.
30 minutos de salud. Propóngase
hacer 30 minutos de actividad física
moderada la mayoría de los días de
la semana.
Manténgase joven
El estado mental tiene un gran impacto en la manera en cómo
nos sentimos así que viva más despacio... y viva un poco más
sano. Recupere sus pasatiempos favoritos, como escuchar sus
canciones preferidas y bailar como si nadie le estuviera viendo.
Si desea entrar en calor en los meses más frescos, pruebe el yoga
a altas temperaturas, corra por las mañanas o asista a una clase
en su gimnasio local.
Para tener un corazón sano, lo que come es igual de importante que
lo que hace. Dele sabor a su dieta con algo dulce, como arándanos.
Estos combatientes de radicales libres con un gran contenido de
vitamina C, fibra y una gran cantidad de antioxidantes para ayudar
a combatir las enfermedades del corazón. Agréguelos a batidos y
ensaladas para darles un toque divertido.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86975October2013

7. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterbites for more facts and tips for healthy eating.
LEARN MORE
Treat yourself to a well-balanced diet
Nutritious foods not only increase your energy and improve your mood, they can
also add years to your life. The good thing is you don’t have to settle — healthy foods
come in all shapes and flavors to suit your mood. So you can truly enjoy eating well.
Here are some simple ways to help you round out your diet.
Make it count.
It’s not just about calories.
It’s the kind of calories you
put in that can either help or
harm your health.
Take baby bites.
Don’t try to overhaul your
eating habits overnight.
Small, realistic goals are
easier to meet.
Say yes to yourself.
If you need to, treat yourself
to some sweets or comfort
foods on occasion to keep
from feeling deprived.
BETTERbites

8. BETTERbites
Visit kp.org/betterbites for more facts and tips for healthy eating.
Bite right
Choose better with these
tasty tidbits:
Make it count. It’s not just about
counting calories. It’s about what
kind of calories you’re putting in
and how they can help or harm
your overall health.
Take baby bites. Don’t try to overhaul
your eating habits overnight. Small,
realistic goals are easier to meet.
Say yes to yourself. If you need to,
treat yourself to some sweets or
comfort foods on occasion to keep
from feeling deprived.
Treat yourself to a well-balanced diet
Nutritious foods not only increase your energy and improve your
mood but can also add years to your life by helping prevent many
health conditions. When it comes to eating right, you don’t have
to settle. Healthy treats come in all shapes, sizes, and flavors to fit
your taste.
Try oven-baked kale chips with homemade avocado dip. Instead
of rice, give quinoa a go. To make sure you’re getting the good
stuff, choose fresh foods instead of processed foods. And cook
at home as much as possible, so you know what goes into every
meal — and what stays out.
Keep in mind that what you drink can also affect your health.
Next time you feel like reaching for a can of soda, consider a
chilled glass of carbonated water with an orange slice instead.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86924September2013

9. MEJORESbocados
Visite kp.org/betterbites si desea más hechos y consejos
para comer sano.
Coma bien
Escoja mejor con estas
exquisiteces:
Hágalo contar. No se trata solo de
contar calorías. Se trata del tipo de
calorías que ingiere y de qué manera
pueden ayudar o afectar su salud
general.
Tome porciones pequeñas. No trate
de cambiar completamente sus
hábitos alimenticios de un día para
otro. Es más fácil alcanzar metas
pequeñas y realistas.
Dígase sí. De ser necesario, dese
gusto en ocasiones con algunos
dulces o antojos para evitar sentir
que se está privando de algo.
Dese caprichos con una dieta bien
balanceada
Los alimentos nutritivos no solo incrementan su nivel de energía y
mejoran su estado de ánimo sino que también le agregan años de
vida ayudando a prevenir muchos problemas médicos. En lo
relativo a la alimentación correcta, no tiene que resignarse. Puede
darse gustos sanos y éstos vienen en todas las formas, tamaños y
sabores para adaptarse a su gusto.
Pruebe las rodajas de col rizada al horno con una salsa de
aguacate hecha en casa. En lugar de arroz, pruebe la quínoa. Para
asegurarse de que está obteniendo cosas buenas, seleccione
alimentos frescos en lugar de comidas procesadas. Y prepare sus
comidas en casa siempre que sea posible para que sepa qué va en
cada comida... y qué no se incluye.
Recuerde que lo que bebe también puede afectar su salud. La
siguiente vez que sienta las ganas de abrir una lata de soda, piense
en beber en su lugar un vaso de agua carbonatada con una rodaja
de naranja.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86976October2013

10. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/bettersteps for some fresh perspective.
LEARN MORE
Take control of your allergies
Common allergies can cause sneezing, runny nose, and watery eyes for weeks and
months at a time. And these symptoms can lead to asthma, which may present more
serious problems. Talk to your doctor about allergy testing to identify your triggers so
you can take steps to avoid them. And keep the following tips in mind:
Go with H2O.
If you’re stuffed up from
seasonal allergies, drinking
more water can thin mucus
and help flush your system.
Be flexible.
Exercises like yoga can
teach you breathing
techniques to help control
allergies and asthma.
Watch for signs.
Don’t confuse cold
symptoms with allergies.
Colds usually last 7 to 10
days and can cause a fever.
BETTERsteps

11. Visit kp.org/bettersteps for some fresh perspective.
Get an action plan
Arm yourself with ways to
manage your allergies:
Go with H2O. If you’re stuffed up
from seasonal allergies, drinking
more water can thin mucus and
help flush your system.
Be flexible. Exercises like yoga can
teach you breathing techniques to
help control allergies and asthma.
Watch for signs. Don’t confuse cold
symptoms with allergies. Colds
usually last 7 to 10 days and can
cause a fever.
Take control of your allergies
People with common allergies often experience sneezing,
runny nose, and watery eyes for weeks and months at a time.
These symptoms can lead to asthma, which may present more
serious problems.
Stay ahead of your allergy symptoms with prevention. Talk to your
doctor about allergy testing to find out what your specific triggers
are. These can include tree or grass pollens, pet fur or dander,
feathers, dust, and certain foods.
Once you know what sets you off, take steps to adjust your lifestyle
to avoid triggers. If you’re still feeling uncomfortable, there are
many over-the-counter medications that can relieve allergy and
asthma symptoms. Ask your doctor for a recommendation.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86925September2013
BETTERsteps

12. Visite kp.org/bettersteps para ver algunas perspectivas nuevas.
Prepare un plan
de acción
Defiéndase de varias maneras
para controlar sus alergias:
Beba agua. Si tiene la nariz tapada
por las alergias, beber más agua
puede adelgazar la mucosidad y
ayudar a eliminarla de su sistema.
Sea flexible. Con ejercicios como el
yoga puede aprender técnicas de
respiración para ayudarle a controlar
las alergias y el asma.
Esté al pendiente de los síntomas.
No confunda los síntomas de la
gripe con los de las alergias. La gripe
usualmente dura de 7 a 10 días y
puede causar fiebre.
Controle sus alergias
Las personas con alergias comunes a menudo tienen estornudos,
escurrimiento nasal y ojos llorosos que pueden durar semanas
y meses. Estos síntomas pueden causar asma, lo cual podría
presentar problemas más graves.
Adelántese a los síntomas de sus alergias con la atención
preventiva. Hable con su médico acerca de las pruebas para
las alergias para averiguar cuáles son sus desencadenantes
específicos, entre los cuales se encuentran el polen de los
árboles o del pasto (hierba), la caspa o el pelo de los animales
de compañía, las plumas, el polvo y ciertos alimentos.
Una vez que usted sepa qué las provoca, tome medidas para
ajustar su estilo de vida para evitar los desencadenantes. Si se
siente aún incómodo, existen muchos medicamentos sin receta
que pueden aliviar los síntomas de las alergias y el asma. Pida a
su médico que le recomiende alguno.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86977October2013
MEJORESpasos

13. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterawareness to learn more about cancer and reducing your risk.
LEARN MORE
Take steps to reduce your risk of cancer
While there’s no guaranteed way to prevent cancer, there are many things you can
do to lower your risk. Most importantly, get regular checkups and recommended
screenings. Making healthy lifestyle changes like quitting smoking and wearing
sunscreen can also help. Here are more tips on reducing your risk:
Act out.
Regular, moderate
exercise can reduce your
risk of both colon cancer
and breast cancer.
Listen to Mom.
Eating vegetables rich in
nutrients and fiber can
help protect against many
diseases — even cancer.
Savor your sips.
Drink alcohol in moderation
— one drink a day for women
and two for men.
BETTERawareness

14. Visit kp.org/betterawareness to learn more
about cancer and reducing your risk.
Protection factor
Make sure your bases are
covered when it comes
to cancer:
Act out. Doing 150 minutes a week
of moderate exercise can lower your
risk of colon cancer by more than
60 percent.
Listen to Mom. Eating vegetables
rich in nutrients and fiber can help
protect against many diseases —
even cancer.
Savor your sips. Drink alcohol in
moderation — one drink a day for
women and two for men.
Take steps to reduce your risk of cancer
Several studies have shown that healthy lifestyle changes, like
being more physically active, can lower your risk of developing
certain cancers.
While there are no guaranteed ways to prevent cancer, there
are things you can do that might help. Protect your skin between
10 a.m. and 4 p.m., when sunlight is strongest. Avoid toxins,
like those found in paints and pesticides, at work or home. And
women and men age 26 or younger can get the HPV shot, which
may prevent cervical and anal cancer.
But most importantly, get regular checkups and recommended
screenings. Early detection of cancer increases the chances of
successful treatment, and that’s good news for everyone.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86926September2013
BETTERmoves
BETTERawareness

15. Visite kp.org/betterawareness para obtener más información
sobre el cáncer y cómo reducir su riesgo.
Factor de protección
Asegúrese de cubrir sus bases
con respecto al cáncer.
Actúe. Hacer ejercicio moderado
durante 150 minutos a la semana
puede reducir su riesgo de tener
cáncer de colon en más de un 60
por ciento.
Escuche a su mamá. Comer verduras
ricas en nutrientes y fibras puede
ayudar a protegerle de muchas
enfermedades, hasta del cáncer.
Disfrute de sus tragos. Consuma
bebidas alcohólicas con
moderación... una bebida al día
las mujeres y dos los hombres.
De pasos para reducir su riesgo de
contraer cáncer
Varios estudios han mostrado que los cambios sanos en el estilo
de vida, como llevar una vida físicamente más activa, puede
reducir su riesgo de sufrir de ciertos tipos de cáncer.
Aunque no hay ninguna manera garantizada de prevenir el cáncer,
hay cosas que usted puede hacer que podrían ayudar. Protéjase la
piel entre las 10 a. m. y las 4 p. m., cuando es mayor la intensidad
del sol. Evite las toxinas, como las que se encuentran en las pinturas
y los pesticidas, en el trabajo y en la casa. Y a las mujeres y hombres
hasta los 26 años de edad se les puede administrar la vacuna HPV, la
cual podría prevenir el cáncer de cuello uterino y anal.
Pero lo más importante, hágase exámenes médicos generales
regulares y las evaluaciones recomendadas. La detección
temprana del cáncer incrementa las oportunidades de tener un
tratamiento exitoso y esas son buenas noticias para todos.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86978October2013
BETTERmoves
MEJORconcienciación
个交叉链接

16. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterendurance for some more guy stuff.
LEARN MORE
Stay on top of your game
Whether you’re a single man or a busy dad, you play an important part in the lives
of those around you. That’s why it’s important to take care of yourself with routine
preventive screenings like cholesterol tests. Making the time to check in on your health
will pay off in the long run. Here are some more ways to look and feel your best:
Keep ticking.
Eating oatmeal for breakfast
gives you fiber for heart
health, and makes you feel
fuller for longer.
Bit by bit.
Slowly increase how long,
how hard, and how often
you exercise to reduce the
risk of injury.
Shine on.
Schedule down time, like
seeing a movie or talking to
friends, to avoid burnout.
BETTERendurance

17. Visit kp.org/betterendurance for some more guy stuff.
Stay strong
Here are more ways to help
you with your game plan:
Keep ticking. Eating oatmeal for
breakfast gives you fiber for heart
health, and makes you feel fuller
for longer.
Bit by bit. Slowly increase how long,
how hard, and how often you exercise
to reduce the risk of injury.
Shine on. Schedule down time, like
seeing a movie or talking to friends,
to avoid burnout.
Stay on top of your game
Whether you’re a single man or a busy dad, you play an important
part in the lives of those around you. So take care of the basics to
stay at your healthy best.
Preventive screenings — like routine physical exams and cholesterol
screenings — can reveal health issues early, while they’re easier to
deal with. Make small changes to your eating, exercise, and sleep
habits to improve your fitness and overall well-being. And if you
have a concern, even one that seems minor, don’t just walk it off.
Learn to deal with stress by reaching out.
By getting into the swing of healthy living, you can make good
health second nature. Which is great, because personal wellness
should be an everyday routine.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86927September2013
BETTERendurance

18. Visite kp.org/betterendurance para obtener más sugerencias
para los hombres.
Manténgase fuerte
Éstas son maneras adicionales
para ayudarle con su plan de
ataque:
Haga que siga latiendo. Desayunar
copos de avena le da fibra para la
salud del corazón y le hace sentirse
lleno por más tiempo.
Poco a poco. Incremente lentamente
la duración, dificultad y frecuencia de
su ejercicio para reducir el riesgo de
lesiones.
Siga adelante. Programe tiempo de
descanso, como para ver una película
o hablar con los amigos, para evitar
el agotamiento.
Manténgase en su mejor forma
Ya sea soltero o un padre ocupado, usted desempeña una parte
importante en la vida de quienes le rodean. Así que cuide de lo
básico para mantenerse lo más sano posible.
Las evaluaciones preventivas (como los exámenes físicos de
rutina y las evaluaciones del nivel de colesterol) pueden revelar
problemas en una etapa temprana, cuando es más fácil lidiar con
ellos. Haga cambios pequeños en sus hábitos para comer, hacer
ejercicio y dormir para mejorar su estado físico y bienestar general.
Y si tiene algún problema, aunque parezca leve, no se aleja
simplemente de él. Aprenda a lidiar con el estrés pidiendo ayuda.
Al agarrarle el ritmo a un estilo de vida sano, usted puede hacer
que la buena salud sea algo automático. Lo cual es excelente
porque el bienestar personal debe ser una rutina diaria.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86979October2013
MEJORresistencia

19. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/bettersuccess for more ideas to make every calorie count.
LEARN MORE
Stay on track for a healthy weight
With so much temptation everywhere, it can be hard to keep calories under control.
If you slip, get back on a healthy path by identifying one or two things you can do
differently, such as cutting out fried foods or taking the stairs. Even simple changes
can have a big impact on your waistline. Here are some other weight loss tips:
Make a splash.
Drink water instead of soda
or juice. The extra calories
from all that sugar can lead
to weight gain.
Doze and conquer.
If you don’t get enough
sleep, you’re more likely to
be overweight or obese,
and to develop diabetes.
Everyday winnings.
Put extra effort into household
chores to turn them into
calorie-burning exercises.
BETTERsuccess

20. Visit kp.org/bettersuccess for more ideas to make calories count.
Build a recipe for
a healthy summer
Even simple changes can have
a big impact on your waistline:
Make a splash. Drink water instead
of soda. The extra calories from all
that sugar lead to weight gain.
Doze and conquer. If you don’t get
enough sleep, you’re more likely
to be overweight or obese, and to
develop diabetes.
Everyday winnings. Put extra effort
into household chores to turn them
into calorie-burning exercises.
Stay on track for a healthy weight
With so much temptation everywhere, it can be hard to keep
calories under control. If you slip, get back on the right path
by identifying things that might be keeping you from reaching
your goal weight.
Switch back to healthy habits by knowing how and why you fell
off your weight-loss plan. Has something in your life changed?
Do you enjoy the exercises you’re doing? Do you miss certain
foods? Is your goal specific and realistic? Be honest, but don’t
judge. Write down your answers and make adjustments as
needed to regain your momentum.
Speaking of momentum, almost anything that gets you moving
strengthens your muscles and burns calories. So step it up and
make it fun. Maybe take that old hula hoop out for a spin?
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86928September2013
BETTERsuccess

21. Visite kp.org/bettersuccess para ver más ideas
para hacer que las calorías cuenten.
Prepare una receta para
un verano sano
Aun los cambios sencillos
pueden tener un gran impacto
en su cintura:
Tome agua. Beba agua en lugar
de soda. Las calorías adicionales
de todo ese azúcar hacen subir de
peso.
Échese la siesta y conquiste.
Si no duerme lo suficiente, es muy
probable que tenga sobrepeso
u obesidad y que acabe teniendo
diabetes.
Gane todos los días. Haga más
esfuerzo en las tareas domésticas
para convertirlas en ejercicios para
quemar calorías.
Siga su programa para tener un peso sano
Con tantas tentaciones por todas partes, puede ser difícil
mantener controladas las calorías. Si no resiste la tentación, vuelva
al camino correcto identificando las cosas que podrían evitar que
alcance su meta de peso.
Vuelva a los hábitos sanos sabiendo cómo y por qué no siguió su
plan para perder peso. ¿Ha cambiado algo en su vida? ¿Disfruta
de los ejercicios que hace? ¿Extraña ciertos tipos de comida? ¿Es
su meta específica y realista? Sea honesto, pero sin juzgar. Anote
sus respuestas y haga los ajustes necesarios para recuperar su
motivación.
Y, hablando de motivación, casi todo lo que haga que usted se
mueva le fortalece los músculos y quema calorías. Así que redoble
la frecuencia y hágalo divertido. ¿A lo mejor puede mover la
cadera con la hula-hula?
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86980October2013
MEJORéxito

22. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betteradventures for more ways to give your kids a great start.
LEARN MORE
Expand their horizons.
Swap your child’s normal
snack for a handful of healthy
nuts like walnuts, almonds,
or cashews.
BETTERadventures
Help your kids grow healthy habits
All children develop at their own pace — physically, emotionally, and intellectually —
but you can help set the stage for a healthy future. To encourage a lifetime of good
habits, introduce fresh fruits and vegetables at an early age and encourage an hour of
physical activity most days of the week. Here are more ways to set a good example:
Explore.
Exercise as a family by taking
walks, riding bikes, or going
swimming together.
Ready, set, grow.
Reading not only builds
vocabulary, it can also boost
creativity, especially at a
young age.

23. Visit kp.org/betteradventures for more ways
to give your kids a great start.
Get off to a fresh start
It’s never too soon to start
on a path toward wellness:
Explore. Exercise as a family by
taking walks, riding bikes, or going
for a swim together.
Ready, set, grow. Reading not only
builds vocabulary, it can also boost
creativity, especially at a young age.
Expand their horizons. Swap your
child’s normal snack for a handful
of healthy nuts like walnuts, almonds,
or cashews.
Help your kids grow healthy habits
All children develop at their own pace, both physically and
emotionally. But you can make sure your children have all they
need to be their best by providing a solid foundation of health.
Introduce fresh fruits and vegetables as snacks at an early age
to encourage a lifetime of healthy eating. Help them get at least
60 minutes of physical activity most days of the week. And for
adequate rest, most kids need nine hours of sleep through their
adolescent and teen years.
You can develop your children’s self-esteem by building on their
individual strengths. Just remember to stay flexible about your
idea of success — not every child excels in the same way.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86929September2013
BETTERadventures

24. Visite kp.org/betteradventures para ver más formas
de dar a sus hijos un excelente inicio en la vida.
Empiece de nuevas
Nunca es demasiado pronto
para iniciar el camino hacia el
bienestar:
Explore. Haga ejercicio en familia
caminando, paseando en bicicleta o
yendo a nadar juntos.
Preparados, listos, crezcan. La
lectura no solo incrementa el
vocabulario sino también fomenta
la creatividad, especialmente en una
edad temprana.
Expanda sus horizontes. Cambie
el refrigerio normal de su hijo a un
puñado de nueces o frutos secos_
sanos como las nueces de Castilla,
almendras o nueces de la India.
Ayude a que sus hijos tengan hábitos sanos
Todos los niños se desarrollan a su propio paso, física y
emocionalmente. Pero usted puede asegurarse de que sus hijos
tengan todo lo que necesitan para estar lo mejor posible dándoles
bases firmes para la salud.
Introduzca frutas y verduras frescas como refrigerios en una
edad temprana para inculcarles la comida sana para toda la
vida. Ayúdeles a que tengan un mínimo de 60 minutos de
actividad física la mayoría de los días de la semana. Y un descanso
apropiado. La mayoría de los niños necesitan nueve horas de
sueño hasta su adolescencia.
Puede desarrollar la autoestima de sus hijos reforzando los puntos
fuertes de cada uno. Solo recuerde ser flexible en su idea de lo
que es el éxito, no todos los niños destacan de la misma manera.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86981October2013
MEJORESaventuras

25. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterprotection for more tips on staying healthy.
LEARN MORE
Get a healthy perspective on prevention
When you get in the practice of taking preventive measures — like always buckling
your seatbelt, or wearing protective gear when you play sports — staying healthy
becomes second nature. Keep up-to-date with your immunizations and other
preventive care, and mind these tips for staying well:
Arm yourself.
An annual flu shot (or nasal
spray) is the best way to
protect yourself from getting
the flu and spreading it
to others.
Protect and serve.
A high-fiber diet including
beans and whole grains can
reduce your risk for several
cancers.
Defense up.
Regular exercise (150 minutes
a week) lowers your risk
of developing Alzheimer’s
disease, diabetes, heart
disease, and stroke.
BETTERprotection

26. Visit kp.org/betterprotection for more tips on staying healthy.
Create a wellness-
boosting routine
Here are some ways to help
you stay well:
Protect and serve. A high-fiber
diet with beans and whole grains
can reduce your risk of getting
many cancers.
Defense up. Regular exercise
(150 minutes a week) lowers your
risk of developing Alzheimer’s
disease, diabetes, and stroke.
Arm yourself. A flu shot (or nasal
spray) is the best way to protect
yourself from getting the flu and
spreading it to others.
Get a healthy perspective on prevention
When you get in the practice of taking preventive measures —
like always wearing the right protective gear for your sport, or
buckling your seat belt — staying healthy becomes second nature.
Be mindful of your well-being, on and off the field, by staying up-
to-date with your immunizations and other preventive care. You
can also keep your immune system strong by eating right, staying
active, and getting enough rest.
Get an annual flu shot to keep from being sidelined. And if you
do get sick, be a team player and help protect others by staying
home until you’re better.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86930September2013
BETTERprotection

27. Visite kp.org/betterprotection si desea más sugerencias para
mantenerse sano.
Cree una rutina para fo-
mentar el bienestar
Éstas son algunas maneras
que le ayudarán a mantenerse
sano:
Protéjase. Una dieta rica en fibras
a base de frijoles y granos enteros
puede reducir su riesgo de contraer
muchos tipos de cáncer.
Defiéndase. Hacer ejercicio
regularmente (150 minutos a la
semana) reduce su riesgo de contraer
la enfermedad de Alzheimer,
la diabetes y los accidentes
cerebrovasculares.
Ármese. Una vacuna (o espray nasal)
contra la gripe es la mejor manera
de protegerse de la gripe y de evitar
contagiar a otras personas.
Obtenga una perspectiva sana sobre la
prevención
Cuando se acostumbra a tomar medidas preventivas (por ejemplo,
usar siempre el equipo de protección apropiado para el deporte
que practica o abrocharse el cinturón del asiento del auto),
mantenerse sano se convierte en algo automático.
Cuide de su bienestar, dentro y fuera del campo de deportes,
manteniéndose al día con sus inmunizaciones y demás atención
preventiva. También puede mantener su sistema inmunitario fuerte
comiendo bien, manteniéndose activo y descansando lo suficiente.
Vacúnese anualmente contra la gripe para no quedarse en el
banquillo. Y si realmente se enferma, colabore con su equipo y
ayude a proteger a otras personas quedándose en casa hasta que
se mejore.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86982October2013
MEJORprotección

28. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterenergy for more words of wellness.
LEARN MORE
Take care of yourself
You give your best when you feel your best, so put yourself on your to-do list. Along
with eating right and exercising regularly, make time to unwind. Take breaks from
work and chores to pursue your passions and spend time with friends. And never
skimp on sleep. For extra energy and stamina, try these tips:
Amp it up.
Raise the intensity level
of your workouts to build
your stamina and get more
benefits in less time.
Stay charged.
For a good, healthy pick-
me-up between meals, have
a piece of fruit or a cube of
cheese — or even a square of
dark chocolate.
Put it in writing.
Try writing in a daily journal to
work out your thoughts and
feelings, or track progress
toward personal goals.
BETTERenergy

29. Visit kp.org/betterenergy for more words of wellness.
Prioritize you
Get a burst of energy with
these healthy tips:
Add some zip. Raise the intensity
level of your workouts to build your
stamina and get more benefits in
less time.
Stay charged. A piece of fruit or a
cube of cheese is a good healthy
pick-me-up to keep you going
between meals.
Power down. Take breaks from work
and chores to pursue your passions
and keep stress levels down.
Take care of yourself
You give your best when you’re feeling your best, so be sure to
put yourself on your to-do list.
Along with eating right and exercising regularly, making time
to unwind is an important part of restoring your energy. Letting
stress and emotional issues build up can affect your work and
relationships, and worsen health conditions. Try blowing off
steam with a walk around the block, or work out your thoughts
and feelings in a journal.
You can also tune into your health with music. Studies have shown
that music can reduce depression and anxiety. And if you get up
and dance around a bit, it’s even better.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86931September2013
BETTERenergy

30. Visite kp.org/betterenergy para obtener más información
sobre el bienestar.
Dese prioridad
Tenga un arranque de energía
con estos consejos sanos:
Agregue algo de brío. Incremente el
nivel de intensidad de su programa
de ejercicio físico para crear
resistencia y obtener más beneficio
en menos tiempo.
Mantenga su energía. Un pedazo de
fruta o un cubo de queso es un buen
refrigerio sano para mantenerle
activo entre comidas.
Reduzca el ritmo. Tome descansos
del trabajo y las tareas para
dedicarse a lo que le apasiona y
mantener bajo el nivel de estrés.
Cuídese
Usted da lo mejor de sí cuando se siente en plena forma, así que
asegúrese de ponerse a sí mismo en su lista de tareas.
Junto con alimentarse bien y hacer ejercicio regularmente, hacer
tiempo para relajarse es una parte importante para restaurar
su energía. Dejar que el estrés y los problemas emocionales se
acumulen puede afectar su trabajo y sus relaciones, además
de empeorar los problemas de salud. Trate de desahogarse
dando una vuelta a la manzana o resuelva sus pensamientos y
sentimientos en un diario.
También puede sintonizar con su salud a través de la música. Se ha
demostrado en estudios que la música puede reducir la depresión
y la ansiedad. Y es aún mejor si usted puede levantarse y bailar
un poco.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86983October2013
MEJORenergía

31. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/bettercontrol for more on preventing and living well with diabetes.
LEARN MORE
Be in the driver’s seat with diabetes
While type 1 diabetes is largely hereditary, there are specific things you can do
to help prevent type 2 diabetes. The most important thing is to manage your
weight. Extra pounds affect how insulin works in the body, and that’s what leads to
diabetes. Regular exercise and a balanced diet are the goal; here are some tips:
Start small.
Small dietary changes can
go a long way: For example,
eating two servings of whole
grains a day may lower your
risk for type 2 diabetes.
Stay in control.
Low blood sugar levels can
cause sudden mood swings
in some people, and cause
you to overeat at your next
meal, so don’t go too long
without a healthy snack.
Walk on.
Walking 30 minutes at least 5
days a week can lower your
risk for type 2 diabetes, or
help you manage symptoms
if you have the condition.
BETTERcontrol

32. Visit kp.org/bettercontrol for more on preventing and living
well with diabetes.
Travel a healthy road
Stay in control with these tips:
Top dog. Not only can pets get you
up and moving, they can be your
own four-legged support group.
Stay in check. Low blood sugar
levels can cause sudden mood
swings in some people, so don’t
go too long between eating meals.
Walk tall. Walking 30 minutes
at least five days a week can
lower your risk for or help you
manage type 2 diabetes.
Be in the driver’s seat with diabetes
While there are certain risk factors you can’t change, like your
family history, knowing your risks for diabetes allows you to take
better charge of your health and well-being.
As always, the best way to lower your risks is to exercise, eat
healthy, and lose any extra pounds. Even small improvements in
these areas can affect your chances of staying well. For example,
you can lower your risk of type 2 diabetes by eating two extra
servings of whole grains a day.
So why not change gears and steer in healthier directions? Try
things like walking more and splitting restaurant portions in half
to gain the upper hand on diabetes.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86932September2013
BETTERcontrol

33. Visite kp.org/bettercontrol si desea más información sobre
cómo prevenir y vivir bien con diabetes.
Recorra un camino sano
Mantenga el control siguiendo
estos consejos:
Los animales son lo máximo. Los
animales de compañía no solo le
hacen levantarse y moverse, también
pueden ser su propio grupo de
apoyo con cuatro patas.
Controle cuándo come. Los niveles
bajos de azúcar en la sangre pueden
causar cambios de estado de ánimo
en algunas personas, así que no se
espere mucho entre comidas.
Camine. Caminar 30 minutos cuando
menos cinco veces a la semana
puede reducir su riesgo de contraer
diabetes 2 y ayudarle a controlarla.
Tenga la diabetes bajo control
Aunque hay ciertos factores de riesgo que usted no puede cambiar,
como su historial familiar por ejemplo, saber cuáles son sus riesgos
para la diabetes le permite controlar mejor su salud y bienestar.
Como siempre, la mejor manera de reducir sus riesgos es
hacer ejercicio, comer sano y perder cualquier libra extra.
Hasta las pequeñas mejoras en estas áreas pueden afectar sus
probabilidades de mantenerse bien. Por ejemplo, puede reducir
su riesgo de tener diabetes tipo 2 comiendo dos porciones
adicionales de granos enteros al día.
Así que, ¿por qué no cambiar de marcha y dirigirse hacia una
dirección más sana? Pruebe cosas como caminar más y dividir a la
mitad las porciones en los restaurantes para ganarle terreno a la
diabetes.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86984October2013
MEJORcontrol

34. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/bettermoments for more ways to stay happy and healthy.
LEARN MORE
Strike the right balance
A positive outlook on life can make a big difference in your overall health. To stay on
the bright side, take a break each day to do something that makes you smile or laugh,
whether that’s calling a friend, watching a new comedy show, or listening to your
favorite song. Here are more tips to help you keep your cool:
Team up.
Exercise with a friend or
group of friends for extra
motivation and support —
not to mention fun.
Take a minute.
Write down 3 things you’re
grateful for at the end of
each week to help stave of
negative thought patterns.
Stay grounded.
To keep stress at bay, give
meditation a try. It’s simple
and inexpensive and you can
do it virtually anywhere.
BETTERmoments

35. Visit kp.org/bettermoments for ways to look on the bright side.
Get connected
Connect to yourself and those
around you:
Strength in numbers. Exercising
with a friend or group of friends
can provide extra motivation and
support for everyone.
Take a minute. Writing down three
things you’re grateful for at the end
of each week can help you live a
happier life.
A laugh a day. Laughing boosts the
immune system, so watch a funny
movie or go catch a comedy show.
Strike the right balance
A positive outlook on life can bring your mind and body into
balance and make a big difference in your overall health. For a
happier, healthier you, sometimes all it takes is a little imagination.
Take a break from your day with 10 minutes of positive thinking.
Remember an event that made you happy. Or imagine yourself in
a place that makes you feel calm and worry-free, like on a beach
or your favorite hiking trail. For a more direct effect, do something
that makes you smile or laugh. Studies show that the simple act of
smiling can reduce feelings of stress.
And don’t discount the magic of music. Sing out your blues, and
feel your spirit lighten.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Pleaserecycle.86933September2013
BETTERmoments

36. Visite kp.org/bettermoments para encontrar maneras
para ver el lado alegre de la vida.
Conéctese
Conéctese con usted mismo y
quienes le rodean.
Cuanta más gente, mejor. Hacer
ejercicio con un amigo o un grupo
de amigos puede ofrecer motivación
y apoyos adicionales para todos.
Tómese un minuto. Anotar tres cosas
que aprecie al final de cada semana
puede ayudarle a tener una vida más
feliz.
Una risa al día. La risa estimula el
sistema inmunitario, así que vea una
película divertida o vaya a ver una
comedia.
Logre el equilibrio apropiado
Una perspectiva positiva de la vida puede darle equilibrio a su
cuerpo y a su mente y tener un gran impacto positivo en su salud
en general. A veces se necesita un poco de imaginación para
poder estar más feliz y sano.
Tómese un descanso de 10 minutos en su día para pensar en
cosas positivas. Acuérdese de un acontecimiento que le haya
hecho feliz. O imagínese en un sitio que le haga sentirse relajado y
sin preocupaciones, como una playa o su sendero favorito de
excursionismo. Para obtener un efecto más directo, haga algo que
le haga sonreír o reírse. Los estudios muestran que el simple acto
de sonreír puede reducir los sentimientos de estrés.
Y no descarte la magia de la música. Cante para olvidar sus penas
y sienta elevar su espíritu.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.
Pleaserecycle.86985October2013
MEJORESmomentos

37. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterexpectations for more tips and advice for parents-to-be.
LEARN MORE
Make healthy changes to prepare for your baby
Whether you’re trying to get pregnant or already are, you can help give your baby a
healthy start by taking good care of yourself. It begins with eating nutritious foods,
staying physically active, and cutting out any unhealthy habits like smoking and
drinking alcohol. Here are more pointers for a healthy pregnancy:
Remember your ABCs.
Don’t forget about vitamins
and supplements. Folic acid,
iron, vitamin C, and calcium
are especially important
when you’re pregnant.
Chug it.
Drink lots of fluids, especially
water, to stay hydrated and
energized. Aim for at least
8 to 10 glasses a day.
Stick to it.
Continue with your healthy
habits after your baby is born
to set a positive example for
years to come.
BETTERexpectations

38. Practice healthy habits
Give your baby a good
start with these tips:
Mix it up. To maintain a healthy
weight, eat well-balanced meals
and a variety of different foods.
Remember the ABCs. Don’t forget
about vitamins and supplements,
like vitamins A, B, and C, and folic
acid and calcium, to name a few.
Chug it. Drink lots of fluids,
especially water. Aim for at least
8 to 10 glasses a day.
Make healthy changes before your
baby comes
Whether you’re thinking about having a baby, trying to get
pregnant, or already in your second trimester, you can take steps
to help your child have a healthier future. The best way to start is
by taking care of yourself.
Staying healthy begins with eating nutritious foods and being
physically active. Before and during your pregnancy, try to find
ways to make healthy lifestyle changes, like quitting tobacco.
By sticking with these changes after your baby is born, you can
set a positive example for your entire family.
Pleaserecycle.86934September2013
BETTERexpectations
Visit kp.org/betterexpectations for tips for parents-to-be.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

39. Practique hábitos sanos
Dé a su bebé un buen
principio en la vida siguiendo
estos consejos:
Combine. Para mantener un peso sano,
consuma comidas bien balanceadas y
diversos tipos de alimentos.
Recuerde su ABC. No olvide las
vitaminas y suplementos, como las
vitaminas A, B y C, y el ácido fólico y
el calcio, entre otros.
Tome líquidos. Beba muchos
líquidos, especialmente agua. Trate
de tomar cuando menos de 8 a 10
vasos al día.
Haga cambios sanos antes de que llegue
su bebé
Si está pensando tener un bebé, tratando de quedar embarazada
o ya está en su segundo trimestre, puede tomar medidas para
ayudar a que su hijo tenga un futuro más sano. La mejor manera
de empezar es cuidándose usted misma.
Para mantenerse sano se empieza consumiendo alimentos nutritivos
y participando en actividades físicas. Antes de su embarazo y
durante el mismo, trate de encontrar maneras de hacer cambios
sanos a su estilo de vida, como dejar de fumar por ejemplo.
Cuando mantiene estos cambios después del nacimiento de su
bebé, puede dar un ejemplo positivo para el resto de la familia.
Pleaserecycle.86986October2013
MEJORESexpectativas
Visite kp.org/betterexpectations para ver consejos
para futuros padres.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.

40. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterbeginnings for more motivation and support to quit.
LEARN MORE
Be a quitter
Be a quitter and start anew. Smoking is one of the most preventable causes of disease.
By stopping, you immediately begin to lower your risk for a number of health conditions
like heart disease and many cancers. And you’ll start feeling the benefits, like more
energy and better skin. Try these techniques to help you quit for good.
Buddy up.
You don’t have to quit all by
yourself. Ask a friend or family
member for help, or join a
local support group where
you can meet with others
who are trying to quit.
Log it.
Keep a journal of your
progress to help identify
obstacles and keep up
your morale.
Celebrate milestones.
With all the money you
could save from quitting,
treat yourself to a reward
every now and then.
BETTERbeginnings

41. Build a system
for success
Try these techniques to stick
to a plan to quit for good:
Buddy up. You don’t have to quit all
by yourself. Ask a friend or family
member to be your support network.
Write it down. Keep a journal of your
progress to help keep up your morale.
Celebrate milestones. Treat yourself
when you reach your goals.
Be a quitter
Be a quitter and start anew. Smoking is one of the most
preventable causes of disease. By stopping, you have the power
to get on the right track for better health.
Giving up tobacco isn’t easy, but the benefits are worth a little
effort. When you quit, you can experience improvements like
easier breathing, lower blood pressure, and decreased risk for
heart disease and stroke, among others.
Pleaserecycle.86935September2013
BETTERbeginnings
Visit kp.org/betterbeginnings to learn
more and get the support you need.
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

42. Establezca un sistema
para triunfar
Pruebe estas técnicas para
agarrarse a un plan y dejarlo
permanentemente:
Hágalo con alguien más. No tiene
que hacerlo solo. Pídale a un amigo
o familiar que sea parte de su red de
apoyo.
Anote. Mantenga un diario de su
avance para ayudarle a mantener alta
la moral.
Celebre los puntos importantes. Dese
un premio cuando alcance sus metas.
Deje los malos hábitos
Deje los malos hábitos y empiece de nuevo. El fumar es una de
las causas de enfermedades más fáciles de prevenir. Al dejar de
fumar, usted tiene el poder de seguir el camino apropiado para
gozar de mejor salud.
Renunciar al tabaco no es fácil, pero merece la pena hacer un
poco de esfuerzo por las ventajas que aporta. Cuando usted
lo deja, puede sentir mejoras como respirar más fácilmente,
reducción de la presión arterial y menos riesgo de tener
enfermedades del corazón y accidentes cerebrovasculares,
entre otras cosas. Pleaserecycle.86987October2013
MEJORESprincipios
Visite kp.org/betterbeginnings para obtener información
adicional y el apoyo que necesita.
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.

43. Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans
around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii • Kaiser
Foundation Health Plan of Colorado• Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495
Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States,
Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation
Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232. Services for self-insured
plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.
Visit kp.org/betterresults for information about
routine screenings that can help protect your health.
LEARN MORE
Stack the numbers in your favor
Knowing your numbers — like your blood pressure, cholesterol, and BMI — can help you
take control of your health. See your doctor for a screening, and if your numbers need
improvement, you can put a plan in place to get healthier. Here are some tips to keep
your numbers in check and lower your risk for common health conditions:
Walk it off.
Walking is a great way to
shed pounds and reduce
your body mass index
(BMI), which can help
prevent diabetes.
Go raw.
Rinse fresh broccoli florets
and other diced raw
vegetables to serve with dip
or hummus for a crunchy,
heart-healthy snack.
Breathe easy.
Slowing down your
breathing when your heart
rate goes up can help you
stay calm and even lower
you blood pressure.
BETTERresults

44. Visit kp.org/betterresults for information about
routine screenings that can help protect your health.
Stay motivated
Try these ideas for keeping
your numbers in check:
Walk it off. Walking is a great way to
shed pounds and lower your BMI.
Eat it raw. Rinse fresh broccoli and
break off the florets to serve raw
with dip or hummus for a heart-
healthy snack.
Breathe. Take it easy, it’s good for the
heart (and the spirit too).
Stack the numbers in your favor
Knowing your numbers — like your blood pressure, cholesterol,
and BMI — can help you take control of your health. If your
numbers need improvement, making simple lifestyle changes can
make a difference.
Going in for a checkup is one of the best ways to stay in the know
about your health. You’ll learn your numbers, and get valuable
information to help you take action and start looking and feeling
your best.
Make an appointment with your doctor to see what areas you
may need to work on, and how best to prevent conditions like
heart disease and diabetes. Pleaserecycle.86936September2013
BETTERresults
Services covered under your health plan are provided and/or arranged by Kaiser Permanente health plans around the country: Kaiser Foundation Health
Plan, Inc., in Northern and Southern California and Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland,
Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite
100, Portland, OR 97232. Services for self-insured plans are administered by Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland, CA 94612.

45. Visite kp.org/betterresults para obtener información
sobre las evaluaciones de rutina que puedan ayudarle
a proteger su salud.
Manténgase motivado
Pruebe estas ideas para
controlar sus números:
Elimine peso caminando. Caminar
es una gran manera de perder libras
y reducir su BMI:
Coma alimentos crudos. Lave el
brócoli fresco y corte los brotes y
sírvalo crudo con una salsa o humus
para tener un refrigerio sano para el
corazón.
Respire. No se estrese. Es bueno
para el corazón (y también para el
espíritu).
Ponga los números a su favor
Saber sus números (como su presión arterial, colesterol y BMI)
puede ayudarle a controlar su salud. Si necesita mejorarlos, haga
cambios sencillos en su estilo de vida puede tener un impacto
positivo.
Hacerse exámenes médicos generales es una de las mejores
maneras de mantenerse informado sobre su salud. Sabrá cuáles
son sus números y obtendrá información valiosa para ayudarle a
tomar medidas y empezar a verse y sentirse lo mejor posible.
Haga una citas con su médico para ver qué áreas es posible que
necesite mejorar, y cuál es la mejor manera de prevenir problemas
médicos como las enfermedades del corazón y la diabetes. Pleaserecycle.86988October2013
MEJORESresultados
Los planes de salud de Kaiser Permanente en todo el país prestan y/o hacen arreglos para los servicios que cubre su plan de salud: Kaiser Foundation
Health Plan, Inc., en el Norte y Sur de California y Hawaii • Kaiser Foundation Health Plan of Colorado • Kaiser Foundation Health Plan of Georgia, Inc., Nine
Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 • Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., en Maryland,
Virginia, y Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 • Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100,
Portland, OR 97232. Los servicios para los planes de autoseguro son administrados por Kaiser Permanente Insurance Company, One Kaiser Plaza, Oakland,
CA 94612.

46. How to use this document
This document is comprised of multiple pages that are meant to be individually used at various
times. You may want to only share specific pages of this document at a time. To do so, simply
delete the unwanted pages and re-save the document.
To delete 1-page:
1. Right click on the page thumbnail
2. Click- delete pages
3. Click- ok
To delete 2+ pages:
1. Right click on the page thumbnail
2. Click- delete pages
3. Choose page range
4. Click ok