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Email #1

Subject line: Put your health at the top of your to-do list.

Even if everything seems fine, you should still make your health a priority.

It’s your turn to drive for the carpool. You promised to help at the community center. You’re under a work deadline and your mom just called. There’s always a growing to-do list. Most of the time, your needs don’t even make the list – especially when others depend on you. But if you don’t take good care of yourself, you can’t always give 100% to the people who need you.

National Women’s Checkup Day kicks off the 14th annual National Women's Health Week, sponsored by Anthem Blue Cross. Starting today, we not only want to help you put your health on your to-do list, but we want you to put it at the top of the list – and keep it there. That’s why we’ll be sending out four other emails with important information on women’s health for our female employees - or the important women in your life.

What you don’t know can hurt you.

Regular health check-ups and tests for high cholesterol, high blood pressure, breast cancer, diabetes, colon cancer and ovarian cancer are important. Why? Many of these health problems don’t have any warning signs. Having regular check-ups and talking with your doctor about your risks for these conditions can be valuable steps to lower them.

Fortunately, regular check-ups and taking these steps don’t have to cost a lot time or money. Anthem Blue Cross offers many plans with 100% coverage for exams, flu shots and other preventive care services for you and your family. The rewards are peace of mind and better health at no extra cost to you. Check your plan benefits to see what preventive care tests are covered.

Go to whw/check-up-day/ and join other women who are pledging to visit their doctor regularly for preventive health check-ups and screenings. You’ll also find an interactive chart of recommended screenings. For more information on preventive health screenings that are right for you, talk with your doctor or visit ca and click on Health and Wellness.

Email #2

Subject line: It’s time to get active!

Even a little activity can make you feel better.

You’re being pulled in a million directions and juggling all the crazy things that make up your life. Maybe you are one of those people who think there’s no time for exercise. You know you should be active but something always seems to get in the way.

You may not realize it, but you don’t have to spend all day working out to enjoy health benefits. You can get a great workout without a gym. Just getting outside and moving is something you can do, but what you can’t do is skip it. Getting at least 2 hours and 30 minutes of moderate physical activity or 1 hour and 15 minutes of vigorous physical activity (or a combination of both) each week is all it takes to live a healthier life. Two and a half hours divided over a few days makes it more manageable.

So get moving with a combination of activities:

• Strength training builds muscle and endurance. Try push-ups, pull-ups, lunges, lifting weights or using resistance bands.

• Core work like abdominal crunches, planks and Pilates will help build a strong center and support your spine and back.

• Stretching can improve flexibility and increase your range of motion. Keep stretches gentle and remember not to bounce.

• Aerobic activities will help you burn calories. Try walking, biking, dancing – anything that gets your heart pumping.

You can find the time.

If time is tight, add exercise to your day by stretching in the morning, sneaking in several 10-minute walks during the day, taking the stairs, or using hand weights while you’re on the phone. If your budget is holding you back, take a walk, ride your bike or visit a local park for a free workout. Many parks have walking, jogging or biking trails and fitness paths for core and strength workouts. Some parks even have tennis courts or other fun activities.

If you have room, get a home gym. You can find them pretty cheap at yard sales or second-hand stores. You can also try work-out DVDs, by checking them out from the library or watch fitness programs on TV or the Web. Invite a friend or family member to “join” your gym and share equipment to cut costs and have more fun with your workouts.

For more information about healthy living, talk with your doctor or visit ca and click on Health and Wellness.

Email #3

Subject line: Fix healthy meals in a hurry.

Making the right food choices can be easy and fun. Thinking about what’s for dinner when you’re pressed for time can be tough – especially if you haven’t even figured out what you’re having for lunch yet. Here are some ways to make food fast, easy and fun:

Get ready

• Keep basic supplies and ingredients stocked so you can make a fast meal in minutes.

• If several meals include similar items (like chopped veggies), make them all at the same time and then store the extras in the fridge.

• Use a slow cooker and come home to a healthy meal.

• Whenever you can, double your recipes and freeze the extras for future meals.

• Make one-pot meals like stews, soups and casseroles. They are great time-savers.

Make your recipes healthier

• Skip high-fat meats like ground beef for leaner ones like ground turkey or chicken. Mix in some vegetarian meals, too.

• Choose low-fat or non-fat versions of milk, half and half, sour cream, cream cheese, block or shredded cheese, mayo and salad dressings.

• Use two egg whites or ¼ cup egg substitute instead of a whole egg.

• Try brown rice, whole-grain breads and whole-wheat pastas.

• Use fat-free chicken or veggie broth instead of oil for cooking. If you need oil, choose a canola or olive cooking spray.

• Try cutting out half of the sugar, salt, cheese or other extras.

• For baked goods, replace half the butter, shortening or oil with unsweetened applesauce, mashed banana, fat-free sour cream, or low-fat yogurt.

For recipe ideas, meal planning tips and more, visit and click on Shopping, Cooking & Meal Planning. For more information about healthy living, talk with your doctor or visit ca and click on Health and Wellness.

Email #4

Subject line: Make time to get happy!

A few simple steps can help you deal with stress, anxiety and depression.

If you’re sleepy and stressed out, it can really hurt your mental and physical health. That’s not good for you or the people who count on you. Stress, anxiety and depression are common issues for women. Sleeplessness, fatigue, muscle tension, headaches, gastrointestinal disturbances, mood swings, and anxiety are all signs of stress. Stress can also cause depression, high blood pressure, asthma, diabetes and even cancer.

If you think stress is hurting your health, talk with your doctor, especially if you feel overwhelmed, sad or hopeless. If you have feelings of panic, long periods of sadness or hopelessness, it could be signs of a more serious condition such as anxiety or depression.

When you feel stressed try these three techniques:

1. Breathe freely — and often. Stress can cause shallow breathing. Calm down by taking a slow, deep breath in through your nose. Then slowly let it out as a long sigh. Repeat this several times as you focus on each breath and relax the muscles in your body. Air can actually give you the benefits of energy and vitality.

2. Focus on your muscles. Relax your muscles and give yourself a mini-massage by applying pressure to the muscles in your shoulders, neck and forearms. You can also try tensing up a muscle for five seconds as you breathe in. Then breathe out as you relax the muscle for 30 seconds. Work your way through all muscle groups. This will help you feel relaxed as you release tension.

3. Stretch. You can release muscle tension by gently reaching for the ceiling with both arms and then slowly lower them to your sides. Next, turn your neck from side to side to release tension. This will increase flexibility, circulation and mobility, especially if you’ve been sitting in front of a computer for a while.

Being well rested can also help control stress and lower your risk for health problems. Here are some helpful tips:

• Set a schedule for yourself by going to bed and getting up at the same time every day.

• Don’t use your bedroom as the TV room or office.

• Make your room cool, dark and quiet. Use an allergen-free mattress and pillow.

• Avoid caffeine, nicotine and alcohol to fall asleep easily and stay asleep.

• Get regular exercise but finish at least three hours before bedtime.

For more information about healthy living, talk with your doctor or visit ca and click on Health and Wellness.

Email #5

Subject line: Breaking up with bad habits.

There’s no excuse for bad habits.

You know the risks of smoking, not wearing sunscreen, not wearing a helmet, or not wearing your seatbelt. Do you say things like:

➢ “Smoking is too hard to quit. I tried but just can’t do it.”

➢ “I want a tan, plus it’s not like I’m in the sun every day.”

➢ “I look silly wearing a helmet:”

➢ “I’m a safe driver and am careful in heavy traffic?”

But, what if you’re wrong or you are in a position to take those words back? Make no mistake, quitting smoking can be tough. The health benefits for you and everyone around you make it worth the effort. Sure, we all hope we’ll never be in an accident, whether it is a car, motorcycle or sports. Wearing a helmet is pretty simple. Putting on sunscreen can become a habit and routine. Doing all of these things can save lives.

Tips to stop smoking

• If you smoke, pick a date to quit. Get rid of all cigarettes, ashtrays, and lighters.

• Ask friends and family for support. Ask them not to smoke around you and don’t let anyone to smoke in your home.

• List the reasons why you want to quit and keep this list with you to remind yourself why you want to quit.

• Plan for cravings and avoid tempting situations. If you have the urge to smoke, distract yourself by talking with a friend, going for a walk, or chewing gum. Don't get discouraged if you relapse. People often try to quit several times before quitting for good.

• Talk with your doctor about how to quit and medicines that can help. To get live, online assistance from the National Cancer Institute's LiveHelp service, go to .

Why you should start buckling up

• Buckling your seatbelt is the best way to protect yourself in a crash. Being buckled up helps keep you in your car during an accident. Being thrown from the car is almost always deadly.

• It makes your air bag work better. If you don’t wear your seat belt, you could be thrown into a rapidly opening bag that could injure (or even kill) you.

To buckle up safely, place the shoulder belt across the middle of your chest and away from your neck. Put the lap belt across your hips, below your stomach. To learn more, visit the National Highway Traffic Safety Administration at .

For more information about healthy living, talk with your doctor or visit ca and click on Health and Wellness.

Blue Cross is the trade name of Blue Cross of California. Independent licensee of the Blue Cross Association. ® ANTHEM is a registered trademark of Anthem Insurance Companies, Inc. The Blue Cross name and symbol are registered marks of the Blue Cross Association.

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