BlueResource · where they are harder to spot. If you have two refrigerators, keep the higher...

Weight Loss

BlueResourceSM

From the Leader in Health Care Communication Solutions

www.bcbstx.com1

*Sources: U.S. Department of Health and Human Services, 2003; Human Resources Executive, 2004

Public health officials refer to obesity as an epidemic and see it as one of the top health threats in the United States.Employers can help by providing education and awareness, supporting weight loss initiatives and creating anenvironment that promotes employee weight loss success.

Emphasize Healthy LifestylesAre you looking for a way to talk with your employees about the importance that weight management can playin their lives? If so, start with this edition of BlueResource which showcases Don’t Weight to Feel Great — aneight-week weight loss program that encourages a healthy lifestyle. Topics include:

• Healthy food choices• Physical activity tips• Stress management techniques• Chronic disease risk factors

Check out the Don’t Weight to Feel Great messages and artwork in this booklet. Every file shown is available inboth English and Spanish. Locate the files you want on the CD provided by your BCBSTX Representative orat www.bcbstx.com/employer.html.

Integrate into Your Existing CommunicationsDon’t Weight to Feel Great files have been designed for you to implement the entire weight loss program, or youcan integrate select files into your existing employee communications. You can use PDFs electronically in e-mailsor on your intranet site, cut and paste from Word documents into your employee newsletters, or print from PDFsand distribute to your employees. It’s your choice.

Government statistics report that two-thirds of U.S. adults areoverweight or obese, producing an estimated $12 billion a yearin higher health care costs, lost productivity and absenteeism.*

Look for new and updated files at www.bcbstx.com

BlueResource Introduction

Tip!Look for additional tips throughout this booklet

Losing weight can bea piece of cakeAnyone eating at restaurants has probably noticed that food portions have grown.And the unfortunate result is that our waistlines have grown, too.

For portions that are out of proportion, try these guidelines for reducing them:

• Ask for a take-home container when eating out and save part of the meal for another time• Serve food on plates instead of putting serving bowls on the table• Don’t feel as though you have to clean your plate• Serve main dishes on a smaller plate• Keep an eye on food label serving sizes

When you follow these guidelines, you’ll find that you can not onlyhave your cake, but eat a portion of it, too.

41019.1107TX

Practice portion controlto trim off pounds

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association

Source: 1998-2004 Mayo Foundation forMedical Education and Research

www.bcbstx.com

www.bcbstx.com2


BlueResource Implementation

Encourage Employee ParticipationLaunch your weight loss program with e-mails using theDon’t Weight to Feel Great e-mail banner and copy. Or if youprefer, print stuffers and include them with your employees’paychecks. Display introductory posters throughout yourworksite to encourage employee participation.

During the eight-week implementation:• Attach program guides and handouts along with the weekly

e-mails, or print the materials and distribute to your employees• Use the coordinating posters if you’d like to post supporting

information throughout your facility• Integrate newsletter copy into your employee newsletter.

Congratulate ParticipantsWhen wrapping up Don’t Weight to Feel Great, use thecompletion certificate to congratulate participants on their hardwork. Encourage your employees to complete the programevaluation form. We’d love to hear about your success — pleaselet your BCBSTX Representative know the results.

Health Care Service Corporation,of which Blue Cross and Blue Shieldof Texas is an operating division,launched Don’t Weight to Feel Great.Collectively, 3,000 employees lost twoand a half tons, or more than 5,000pounds during the eight-weekimplementation period.

My personal medical summary

This handout will help give you a snapshot of your health and wellness information. Make several copies so you can update the form each year, share the information withyour physician and keep it in your medical file for easy reference.

Date Age

Weight Goal Blood Pressure Goal

Blood Glucose Goal % Body Fat or BMI Goal

Total Cholesterol HDL LDL Triglycerides Goal

www.bcbstx.com41390.1107TX

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company,an Independent Licensee of the Blue Cross and Blue Shield Association

List current vitamin supplements you take

I am due for the following health screenings

I follow a diet rich in whole grains, fruits, vegetables,low-fat dairy and lean protein

Yes No If no, list ways to improve your diet:

I currently exercise times per week

and sleep about hours each night

Ways I can improve stress management

People I can count on for a social support system

List all physicians and phone numbers

When you are trying to watch your weight and developbetter eating habits, it’s important to limit your exposure tofood and learn what your vulnerabilities are. List whatturns on your “time to eat” signal. Triggers could includetemptations like vending machines, restaurants, watching television or the movie theater concession.Your triggers also may be related to negative emotionssuch as boredom, anger or stress.

My food triggers are:

The following are some proactive strategies to help youachieve your weight loss goals.

Storing Foods• Keep foods out of sight.• Keep high-calorie foods in the back of the refrigerator

where they are harder to spot. If you have tworefrigerators, keep the higher calorie snacks in the refrigerator that is used the least.

• Unwrap foods only when you are ready to eat them.• Store cut up fruits and vegetables in a bag or container for

quick access.

Serving Food• Serve food from the stove in appropriate portion sizes.

• Keep serving dishes away from the table to help you resist having seconds.

Eliminating food triggers


Physical readiness quizBefore beginning any fitness program, it’s important to consider the following questions. If you answer “yes” to any of them, please check with your physician before starting a fitness program.

• Has your physician ever told you that you have a heartproblem of any kind?

• Do you have chest pain brought about byphysical activity?

• Do you have fainting spells or extreme dizziness?• Have you had chest pain within the past month?• Do you have a bone or joint problem that is

aggravated by physical activity?• Are you aware of any problems that might make

exercise harmful to your health?

Exercise Q & AYou may have questions about physical activitythat you want answered before starting a program.Here are answers to some common questions to helpyou get started:

How often should I exercise? You should work up toexercising most days of the week. At the minimum, eachweek should include three days of aerobics (walking,swimming, biking or jogging) and two days of strengthtraining, with proper stretching done daily.

How long should I exercise? Do whatever you can fitinto your schedule. For weight loss, exercise at least 30minutes. You also can accumulate these minutes, with 15in the morning and 15 at night.

How hard should I exercise? If you are healthy, you canwork towards raising your heart rate between 70 and 85

percent of its maximum. Your maximum heart rate is figuredby subtracting your age from 220. If you’re more than 30

pounds over your weight goal, consult your physician beforeexercising at the higher intensity.

If I’ve never exercised before, where do I start? Start slowlyand gradually increase duration and intensity. Check with your

physician and start with what feels comfortable.

Physical activity basics


www.bcbstx.com3


Don’t weight to feel greatSearching for a simple, effective approach to weight loss? The answer is here withDon’t Weight to Feel Great, offered to you by Blue Cross and Blue Shield of Texas.

This eight-week program teaches behavior modification strategies by providing youwith informative handouts that also include links to Blue Access® for Members andresources at www.bcbstx.com. You’ll learn about:

• Eating right• Physical activity• Stress management• Reducing risk of chronic diseases• Healthy snacking and strategies for dining out• Other lifestyle changes for long-term success

41026.1107TX

There’s no time like nowto start losing weightand feeling great!

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association www.bcbstx.com


Searching for a simple, effective approach to weight loss? The answer is here with Don’t Weight to Feel Great,offered to you by Blue Cross and Blue Shield of Texas.

This eight-week program teaches behavior modification strategies by providing you with informative handouts that also include links toBlue Access® for Members and resources at www.bcbstx.com. You’ll learn about:

• Eating right • Reducing risk of chronic diseases• Physical activity • Healthy snacking and strategies for dining out• Stress management • Other lifestyle changes for long-term success

If your weight loss efforts have been going by the “weigh side,” don’t wait to enroll.

There’s no time like now to start losing weight and feeling great!www.bcbstx.com

Don’t weight tofeel great


www.bcbstx.com

Don’t weight tofeel great

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association41008.1107TX

BlueResource Program Launch

Don’t Weight to Feel GreatTakes Off

Weight no longer! Your answer tosimple, effective weight loss is herewith Don’t Weight to Feel Great fromBlue Cross and Blue Shield of Texas.

Don’t Weight to Feel Greatfor a Healthy New Year!

Need a better “weigh” to gethealthier this year? Coming soonfrom Blue Cross and Blue Shield ofTexas, all the tools you need for

Don’t Weight Introduction Poster41026.1107TX - English41404.1107TX - Spanish

Don’t Weight Banner Weekly E-mail41008.1107TX - English41430.1107TX - Spanish

Don’t Weight Intro E-mail41395.1107TX - English49074.1107TX - Spanish

Program Intro Teaser E-mail42043.1107TX - English49073.1107TX - Spanish

Don’t Weight Introduction Stuffer41351.1107TX - English41405.1107TX - Spanish

www.bcbstx.com4

Read through all your materials for the weekGlance through the goals in the Weekly Information Sheet and choose what will bemost important to you.

Review the current Weekly Activity LogFill in the current date and your weight. Review the project goals and check off anyyou have already accomplished. List remaining goals under your personal projectgoal sections.

Read the project goals information for the current weekList specific action plans you need to complete each goal.

Record your daily physical activity sessionsWrite down any physical activity you participated in and how long it took you,including activities like parking your car further away, taking the stairs or walkinga longer route to a destination. Remember to note how you felt during yourexercise session. Record your specific fitness goal that will begin in Week 3.You will receive sample goal sheets to help you. If you are new to exercise orhave any medical conditions that may prohibit you from exercising, check withyour health care professional first.

Record food that you have consumed in your Food DiaryDuring Week 1, you will not set a food goal but will need to record everythingyou eat. Beginning in Week 2, you will decide on your food goal for the week. Inaddition, you will log the other information like where you ate, who you werewith and what your mood was.

Familiarize yourself with Blue Access® for MembersDuring the course of the program, some of your handouts will include references to

helpful resources, tools and healthy recipes that are available to you by logging on toBlue Access for Members at www.bcbstx.com. You’ll find additional information that

will empower and motivate you during your weight loss journey. For starters, take theHealth Risk Assessment, a simple, confidential tool to help you check your health status.

Getting started

www.bcbstx.com

41378.1107TXDon’t Weight to Feel Great

Congratulations for choosing to participate in theDon’t Weight to Feel Great program, offered to you fromBlue Cross and Blue Shield of Texas. During the nexteight weeks, you will learn life-changing strategies tohelp you lose weight and keep it off.

Unlike fad diet programs, Don’t Weight to Feel Greatequips you with behavior modification strategies for ahealthy life and long-term success. By participating in all phases of the program, you will gain a wealth of time-tested, relevant information to help you maintaina healthy lifestyle for the rest of your life.

The Don’t Weight to Feel Great program is divided intothe following eight weekly sessions that cover all thetopics vital to successful weight loss and management:

Week 1 – Can’t Weight to Get StartedPreparing for successful weight loss

Week 2 – Can’t Weight to Eat RightMaking good food choices and determining your personalcaloric needs

Week 3 – Can’t Weight to Get MovingDeveloping a fitness program that you can live with

Week 4 – Can’t Weight to ContemplateDiscovering your food triggers and strategies for dining out

Week 5 – Can’t Weight to MeditateLearning to cope in stressful situations without turning to food

Week 6 – Can’t Weight to be HealthyManaging your weight and nutrition for a healthy life

Week 7 – Can’t Weight to DemonstrateStaying motivated for long-term success

Week 8 – Can’t Weight to CelebrateRewarding your efforts for program completion

Don’t weight to feel great


Introduction

Expanded food diary

S V F M MT Fat Where Who How I feel

Breakfast

Snack

Lunch

Snack

Dinner

S = Starch Group (bread, cereals, pasta)V = Vegetable Group

F = Fruit GroupM = Milk or Dairy Group

MT = Meat and Meat Substitute GroupFat = Fat Group

Fill in what you eat, check which food group it belongs in, then note where you ate, who you ate with and how you were feeling.



Tip!Seek executive and senior management support foryour program and encourage their involvement

Tip!Use the FoodDiary Handoutthroughout yourweight loss program

Posters are designed in an 11x17-inch format. To scaledown to an 8.5 x 11-inch format, use Adobe Acrobat(full version) and follow these steps:

• Select File, then Print Setup• Click on the Properties box, and select the Effects tab• Check the Print Document On box, then select Letter in the

drop-down box, and check Scale to Fit. Click on OK

Introduction Weekly Guide41378.1107TX - English41406.1107TX - Spanish

Food Diary Handout41383.1107TX - English41419.1107TX - Spanish

www.bcbstx.com5

Sizing up your weightIf you are one of the 129 million U.S. adults who are overweight,* you may be consideringa weight loss program. Losing weight can help you feel better in many ways by:

• Lowering your stress and boosting your mood• Increasing your strength• Helping control blood pressure, cholesterol and blood sugar• Building healthy bones, muscles and joints• Making your heart and lungs work better• Improving your self esteem and energy level

To lose weight successfully, find a program that works for you, maintaina positive attitude and solicit support from family and friends.

You’ll see your size go down in no time.

41018.1107TX

Scale down nowfor a healthier lifestyle


*Source: 2003 U.S. Department of Healthand Human Services

www.bcbstx.com

My personal contract

I hereby pledge to:

Follow the Don’t Weight to Feel Great program for eight weeks.

I will participate in a program of regular physical activity for weeks.

I will eat healthful foods most of the time.

I will eat reasonable portion sizes.

I will eat to satisfy my nutritional requirements rather than my emotional needs.

I will focus on improving my health and well-being.

Signature:

Date:

My personal goal for joining this program is:

List at least five reasons why you want to achieve your goal:



Weekly activity log

Date:

Weight:

Weekly goal:

Personal project goal:

Project goals/Action plans

Project goals Action plans to achieve project goals

Prepare kitchen for success

Collect exercise gear/clothing

Gather a support system

Begin a food diary

Visualize success

Practice time management



To get off to a good start with your weight loss program, it’simportant that you start by being prepared. Preparing forsuccess includes removing tempting foods from yourkitchen, making sure you have a support system in placeand, most importantly, believing you can complete theprogram. The following project goals have been set forWeek 1 and will help prepare you for the next sevenweeks. If you have already achieved some of these goals,simply check them off. Read over these goals and thendecide which ones are the most important for you towork on. Be sure to write them down in the personalproject goal area of your Weekly Activity Log.

Prepare your kitchen for successIs tempting food lurking in your refrigerator or kitchencabinets? If so, this is a good time to clean it out sincethese foods can make it difficult for you to stay incontrol. For example, if salty foods are your downfalland you have potato chips in your pantry, you maysuccumb to eating them during a weak moment. It isalso important to enlist the support of your familymembers in cleaning out the “junk” foods. If childrenor spouses have tempting food around, ask them to putthe food somewhere else so it is not visible to you.

Gather a support systemTalk to your family and friends about your goals andelicit their help. Do you have a friend or family memberwho would make a good walking partner? Think aboutforming a team at work with other participants and makea date to walk at lunch. Talk to your family about nottempting you with off-limit foods and share fun tips orrecipes you’ve learned with your coworkers.

Collect exercise gear and clothingDecide what kind of physical activity you plan to participatein over the next several weeks. Think about your lifestyle andwhat is fun for you. If walking is a priority, be sure you have agood pair of walking shoes. (Using a pedometer and trackingyour steps is also very motivating.) Or, if you plan on attending ayoga class, make sure you have a pair of loose fitting, comfortablepants. Whatever fitness program you choose, always have yourclothing and gear ready ahead of time to help motivate you.

Can’t weight to get started


Information sheet

Week 1


BlueResource Week 1

Week One – Can’t Weight to Get Started

Weight loss will be a breeze when you do your prep work. Put thesestrategies for Week One into action and you’ll soon see the poundsdisappear before your eyes: you’re beyond the pale when it comes to

Weekly Activity Log (All Weeks)41380.1107TX - English41416.1107TX - Spanish

Tip!Attach weekly guideand handout PDFsin e-mails for anelectronic campaign

Weight Loss Poster - Week 141018.1107TX - English41431.1107TX - Spanish

Week 1 Guide41010.1107TX - English41407.1107TX - Spanish

Personal Contract - Week 141379.1107TX - English41415.1107TX - Spanish

E-mail41396.1107TX - English49075.1107TX - Spanish

www.bcbstx.com6

Losing weight can bea piece of cakeAnyone eating at restaurants has probably noticed that food portions have grown.And the unfortunate result is that our waistlines have grown, too.

For portions that are out of proportion, try these guidelines for reducing them:

• Ask for a take-home container when eating out and save part of the meal for another time• Serve food on plates instead of putting serving bowls on the table• Don’t feel as though you have to clean your plate• Serve main dishes on a smaller plate• Keep an eye on food label serving sizes

When you follow these guidelines, you’ll find that you can not onlyhave your cake, but eat a portion of it, too.

41019.1107TX

Practice portion controlto trim off pounds



www.bcbstx.com

Meal planning at a glance

Find the appropriate calorie level below based on your calculations fromthe Calculating Your Energy Needs handout. The numbers on the chartrepresent the number of servings allowed for that calorie level.

Calorie levels 1,200 1,300 1,400 1,500 1,600 1,800 2,100

Starch group 6 6 6 6 7 8 9(bread, cereal, pasta)

Vegetable group At least 3 At least 3 At least 3 At least 3 At least 3 At least 3 At least 3

Fruit group 2 3 3 3 3 3 4

Milk group 2* 2* 2* 3 3 3 3

Meat & meatsubstitute group 4 oz. 4 oz. 5 oz. 6 oz. 7 oz. 8 oz. 9 oz.

Fat group 4 4 4 5 6 6 7

*Talk to your physician about a supplement with additional calcium of at least 400mg.

Vegetables are unlimited (fresh or frozen are best)

Fruits and milk exchanges can be interchanged for starch on occasion (choose low-fat or skim dairy products and fresh or frozen fruits)

All simple sugars (candy, sodas, sugar) count as a starch

Starch (low-sugar, whole grain cereal, whole grain bread, pasta, sugar peas, corn, potatoes, beans, alcohol)

Protein (lean meat, poultry, egg, low-fat cheese, vegetarian meat alternative)

Fat (butter, reduced fat sour cream and dressings, chocolate)

Source: American Dietetic Association



Successful weight loss begins with simple math. To loseweight, you need to burn more calories than you consume.Most people can safely consume about 2,000 calories a dayand maintain a normal weight. This number can increase ordecrease according to the following factors:

GenderMen tend to have more muscle mass and burn more calories than women do.

AgeMost people tend to burn fewer calories as they get older.

Level of physical activityIf you exercise and build muscle, you’ll burn more calories than your sedentary friends.

The American Dietetic Association offers the followingformula to help you calculate how many calories youneed each day to maintain your weight:

• Find your basic metabolic rate by taking yourcurrent weight and multiplying it by 10 if you’re awoman or 11 if you’re a man

• Add 20 percent of that number if you’re sedentary(no activity); 30 percent if you do light activity(walking, golfing); 40 percent if you do moderateactivity (fast walking, easy jogging, light weighttraining or biking); and 50 percent if you’revery active (running, racquet ball, intense weighttraining, distance cycling and swimming)

• Add another 10 percent of that total—for digestionand absorbing nutrients—to get your total calorieallowance for the day

How many calories do you need to lose weight?If 3,500 calories equals one pound of body fat, and you eat

500 calories less than your maintenance amount, you willlose about one pound a week.

One or two pounds a week are considered to be a safe and healthyamount. Most women need at least 1,200 calories and men 1,500

calories a day for their bodies to get the proper nutrients.

By adjusting calories and adding physical activity, your weightloss will be greater. Remember to adjust your calorie levels as you

lose weight and progress through the program.

Calculating your energy needs


Proper nutrition is essential for your good health, and helps you perform at your highest level and look your best. The Don’t Weightto Feel Great program encourages you to eat good foods in moderation, which results in higher energy, fat loss, stabilized bloodsugar levels, reduced cholesterol and a better mental attitude.

In Week 2, you will calculate your daily calorie level so you cansee how many calories it takes to maintain your current weight.Then, you’ll choose a lower calorie level and construct a menuplan. Follow these project goals for the nutrition section of this program:

Eat meals and snacks at approximately three-hour intervalsThis will help stabilize your blood sugar level, elevate yourmetabolism and keep you feeling satisfied.

Reduce portion sizesAmericans suffer from “portion distortion,” and many of usdon’t know what a real portion size looks like. Eat smaller portions several times a day, including healthy snacks, to helpcontrol your food cravings. Log on to Blue Access® forMembers at www.bcbstx.com to learn about serving sizes andkeeping your food portions in check.

Limit saturated fat in your dietWhen shopping for groceries, read the food labels and look forfoods low in saturated fat. Choose low-fat dairy products, cookwith olive oil and stick with lean cuts of meat. Cuttingunhealthy fat is also a great way to reduce calories.

Add more fruits, vegetables, whole grains and fiber to your dietInclude a serving of fruits and vegetables in every meal. Wholegrains and fiber also can help reduce your cancer risk and keephunger under control.

Choose a healthy combination of protein, carbohydratesand fat for each meal and snack

This is the best way to maintain your energy level and keep you satisfied.

Try to focus on one goal each weekWhile it is possible to work on all these goals at once, focusing on one

at a time is easier to do. When that goal is achieved — or becomes ahabit — move on to the next one.

Can’t weight to eat right


Information sheet

Week 2


BlueResource Week 2

Week Two – Can’t Weight to Eat Right

Low-carb, no-carb, sugar-free, low-fat - the different approaches toweight loss are enough to make your head spin. Put a healthier spinon eating with these Can’t Weight to Eat Right tips:

Calculating Your Energy Needs - Week 241381.1107TX - English41417.1107TX - Spanish

NutritionPoster - Week 241019.1107TX - English41432.1107TX - Spanish


Meal Planning at a Glance - Week 241382.1107TX - English41418.1107TX - Spanish


Tip!Make weight-loss programs,like Weight Watchers,available at work

www.bcbstx.com7

Schedule 30 of themfor physical activityKids aren’t the only ones who need recess. Adults do, too. Think about your scheduleand look for opportunities to be more active.

Try doing physical activities while watching television, walking with a group onSaturday mornings, parking the car further away, and taking fitness breaks or doingdesk exercises at work.

Take a sensible approach by starting out slowly. Choose moderate-intensity activitiesyou enjoy, then gradually increase the length of time and intensity. Vary your physicalactivity, and always remember to reward yourself for your efforts.

A half-hour each day can make a big difference in your health.Make every minute count with regular physical activity.

41020.1107TX

There are 1,440 minutesin every day


Source: 2004 National Center for Chronic DiseasePrevention and Health Promotion

www.bcbstx.com

Fun ways to get moving in 10 minutesEnjoying your physical activity program will help you stick with it forthe long term. And, you don’t have to put in long, grueling workoutsessions at a gym to get fit. New research suggests that any activitywhich helps to get you moving – whether it’s for three minutes or30 minutes – can improve your health.

That’s what Take 10 and Do it Again is all about.

These fun, 10-minute programs offer a variety of activities thatyou can do throughout your day. Just do one, or string them alltogether. You create your own program. Just remember to keepit fun.

Program 1: DancingPut on your favorite music and dance. Dance with your kids,your spouse, your friends or all alone. Dancing is a fun way toburn extra calories.

Program 2: Power walkingDo three minutes of light walking (about 3.0 on a treadmill),with your arms swinging naturally. For six minutes, alternatetwo-minute intervals of fast walking (4.0 on a treadmill with arms at 90 degrees) and one-minute intervals of easy walking. Finish by stretching your legs, especially your calvesand hamstrings.

Program 3: Yard work and house workGet out in your yard for 10 minutes and clean it up vigorously.Rake leaves, clean out gutters, move plants or sweep the porchor driveway. If you don’t have a yard, wash windows in yourcondo or apartment.

Program 4: Play like a kidRemember all the energy you had when you were a kid? Ride abike, shoot baskets, jump rope, get on a pogo stick, play tagwith your kids or your dog. If you have toddlers, spend just 10minutes copying every movement they make.

Program 5: Step upIf you have access to stairs, use them as part of your workout.

Hike up a flight of stairs, and then walk for two minutes. Continuefor 10 minutes.

Program 6: Anything aerobicDo something aerobic for 10 minutes. Walk, bike, jog, swim, jump

rope or climb stairs – anything that uses the large muscles in a repetitive, rhythmic way.

Take 10 and do it again


www.bcbstx.com

41385.1107TX

Physical readiness quizBefore beginning any fitness program, it’s important to consider the following questions. If you answer “yes” to any of them, please check with your physician before starting a fitness program.

• Has your physician ever told you that you have a heartproblem of any kind?

• Do you have chest pain brought about byphysical activity?

• Do you have fainting spells or extreme dizziness?• Have you had chest pain within the past month?• Do you have a bone or joint problem that is

aggravated by physical activity?• Are you aware of any problems that might make

exercise harmful to your health?

Exercise Q & AYou may have questions about physical activitythat you want answered before starting a program.Here are answers to some common questions to helpyou get started:

How often should I exercise? You should work up toexercising most days of the week. At the minimum, eachweek should include three days of aerobics (walking,swimming, biking or jogging) and two days of strengthtraining, with proper stretching done daily.

How long should I exercise? Do whatever you can fitinto your schedule. For weight loss, exercise at least 30minutes. You also can accumulate these minutes, with 15in the morning and 15 at night.

How hard should I exercise? If you are healthy, you canwork towards raising your heart rate between 70 and 85

percent of its maximum. Your maximum heart rate is figuredby subtracting your age from 220. If you’re more than 30

pounds over your weight goal, consult your physician beforeexercising at the higher intensity.

If I’ve never exercised before, where do I start? Start slowlyand gradually increase duration and intensity. Check with your

physician and start with what feels comfortable.

Physical activity basics


Would you like to slim down and stay younger looking? Doyou want to reduce your risk of cardiovascular disease,cancer, stroke and arthritis? Currently, only 22 percent ofAmerican adults engage in regular, sustained physicalactivity.* Moderate amounts of exercise can help reduceyour risk of coronary artery disease.

No matter what your age or fitness level, you can start aphysical activity program and become healthier and morefit. The following project goals for Week 3 will help getyou started with a healthy, effective fitness program.

Read through all the handouts and decide on afitness program that works for youBefore you begin, pay careful attention to the readinessquiz on the “Physical Activity” handout, and see yourphysician, if necessary, before starting any exerciseprogram. Try the programs outlined in Week 3 ortailor your own. The main thing is to get moving.

Set an activity goal and make an action planIf flexibility is your goal, make an action plan to setaside 15 minutes every evening for stretching. Want toincrease your walking distance? Your action plan mightfocus ontaking one mile walks with your family every day thisweek.

*Source: American Heart Association

Can’t weight to get moving

ADivision of Health Care Service Corporation, a Mutual Legal Reserve Company,an Independent Licensee of the Blue Cross and Blue Shield Association

Information sheet

Week 3


BlueResource Week 3

Week Three – Can’t Weight to Get Moving

If extra pounds are weighing you down, give yourself a lift with thesehelpful ideas that are sure to give you a leg up on your weight-lossefforts: Decide on a time for physical activity and write it on your

Physical Activity Basics - Week 341384.1107TX - English41420.1107TX - Spanish

Tip!Coordinatelunch-and-learnprograms

Tip!Give your employeespedometers andpromote walking10,000 steps each day

Physical ActivityPoster - Week 341020.1107TX - English41433.1107TX - Spanish


Take 10 and Do It Again - Week 341385.1107TX - English41421.1107TX - Spanish


www.bcbstx.com8

Eat healthy,wherever you areIf you eat out regularly, you may be paying for it in more ways than one.Larger portions and extra fat and calories can lead to weight gain. To navigatethrough each meal course, choose:

• Appetizers made with vegetables, fruits or fish• Broth or tomato-based soups• Lettuce or spinach salad with low-fat or fat-free dressing on the side• Whole-grain breads, rolls, breadsticks, crackers or bagels• Potatoes, vegetables or rice without butter or cream sauces• Low-fat entrees, especially ones that are grilled rather than fried• Half of a dessert or a low-fat, low-calorie dessert

When it comes to fat and calories, there’s no free lunch.But you can get a healthy payback by making smart menu choices.

41021.1107TX

Paying the pricefor eating out?



www.bcbstx.com

Find your food cues

This handout will help you identify your eating triggers so that you can record how you respond to them. Decide how you canbest solve the problem, and note the results you got when you tried this new strategy. Following are a few examples of ways toovercome potential food triggers. Initially, you may not know your food triggers.

As you become more attuned to your eating habits by using your Food Diary and recording when, where and why you ate,you can begin to identify your food cues.

Source: The Balancing Act, G. Kostas and K. Rojohn



Food triggers

A co-worker brings cookies inand puts them on a table near mycubicle. Everyone has gatheredaround to eat and enjoy them.

Went to a football game. Theminute I arrived, the smell of popcorn was intoxicating.

How did you act?

I wasn’t hungry, but I ate thembecause they were sitting rightthere, and everyone was therehaving a good time.

I had already eaten dinnerbefore, so I wasn’t even hungry. Ibought a tub of popcorn becauseit smelled so good.

How should you solve it?

Bring a low-calorie beverage overto sip on while visiting andposition myself far away from the cookies.

I’ll send my spouse to the line fora low-calorie beverage and I’llavoid the whole concession area.I’ll get a seat and be sure to havegum in my purse.

What results did you get?

I waited a little longer to comeover and visit so that I wouldn’t betempted, and I brought my coffeewith me. I focused on enjoying theconversation rather than the food.

My spouse bought my drink, and Iquickly went to save seats. I hadgum and a little hard candy withme. Once I was in my seat, thecraving passed, and I was soproud of myself!

When you are trying to watch your weight and developbetter eating habits, it’s important to limit your exposure tofood and learn what your vulnerabilities are. List whatturns on your “time to eat” signal. Triggers could includetemptations like vending machines, restaurants, watching television or the movie theater concession.Your triggers also may be related to negative emotionssuch as boredom, anger or stress.

My food triggers are:

The following are some proactive strategies to help youachieve your weight loss goals.

Storing Foods• Keep foods out of sight.• Keep high-calorie foods in the back of the refrigerator

where they are harder to spot. If you have tworefrigerators, keep the higher calorie snacks in the refrigerator that is used the least.

• Unwrap foods only when you are ready to eat them.• Store cut up fruits and vegetables in a bag or container for

quick access.

Serving Food• Serve food from the stove in appropriate portion sizes.

• Keep serving dishes away from the table to help you resist having seconds.

Eliminating food triggers


There are many social and emotional challenges when itcomes to achieving and maintaining a healthy weight. Oneof the best ways to reduce emotional eating is to identifywhat triggers you to eat. Once you are aware of your foodtriggers you can put a plan in place to eliminate them.During Week 4, you will learn strategies to help you conquer the emotional barriers to weight loss. The following project goals will help you:

Make a list of affirmations as a reminder of yourbest qualitiesAre you a wonderful and sincere friend? A good listener?Or, perhaps you volunteer your time for a worthy cause.

Find a partner, spouse or friend to share youractivities and successesA support team will make the program more fun anddeepen your commitment. You can schedule walks orworkouts together, share recipes and menu ideas or taketurns with some of the cooking duties.

Schedule your meal times and an after-meal activityYou are most vulnerable to excessive snacking in the lateafternoon and evening. Planning your meal times andactivities will keep you from getting bored and thinkingabout food.

Reward yourself as you reach personal milestonesRewards help support your goals and acknowledge thatyou’re doing a great job. Consider buying new clothes or

walking shoes, going to a concert, sleeping in, calling afriend long distance, pampering yourself with a massage or

manicure, or giving yourself gardening or personal time. It’sbest not to reward yourself with dinner out.

Can’t weight to contemplate


Information sheet

Week 4


BlueResource Week 4

Week Four – Can’t Weight to Contemplate

The boss is on the warpath, your kids are giving you fits and traffic’screeping at a snail’s pace. Is that why you just downed your thirdchocolate bar for the day? Extra weight can sneak up on you when

Eliminating Food Triggers - Week 441386.1107TX - English41422.1107TX - Spanish

Tip!Print and hangposters in employeebreak rooms

Dining OutPoster - Week 441021.1107TX - English41434.1107TX - Spanish


Find Your Food Cues - Week 441387.1107TX - English41423.1107TX - Spanish


Due for a morebalanced life?If you’re overdue for relaxation and time off, your life may be out of balance.Left unchecked, stress can have a negative affect on your physical and emotional health.Try these stress management tips to help you handle the balancing act:

• Get more rest• Engage in a hobby• Play sports, walk or do other physical activities• Look on the bright side• Laugh and play on a regular basis• Take a vacation• You owe it to yourself to keep your stress under control

Put the balance back in your life by learning healthy ways to manage stress.

41022.1107TX

Stress-reducers can payoff in a positive way


Source: American Heart Association

www.bcbstx.com

How to stress less

Complete this handout to find out what factors cause stress for you, the emotional andphysical affects of those factors and ways you can learn to manage your stress.

Identify what events trigger stress in your dayThey can be small, like rush hour traffic or chaos with kids in the morning, or major, such as coping with a divorce, serious illness or job problems. My stress triggers are:

Think about how stress affects youPlace a check mark next to the items that apply:

Sleep problems Dizziness Headaches

Chest pains Irritability Palpitations

Depression Sick often Muscle fatigue

Skin irritations Eye ticks Digestive problems

Dry mouth Overeating Clenched jaws

Appetite loss Hair falling out

List things you can do to help reduce your stressRemember to refer to your project goals. My stress reducers are:



Time spent at work doesn’t have to be the most stressful part of your day. You have more control over your work environment than you realize. If your stress comes from jobinsecurity, maybe it’s time to take stock of yourself.

Update your resume and talk to your boss about additionaltraining and skills you can get to improve your value to thedepartment. Remind yourself of your skills and strengthsand keep up with new developments in your field.

Here are some simple stress-reducers to practice whileyou’re at work:

Take scheduled breaks throughout the day. This willhelp clear your mind and relieve pressure. Just walking to the water fountain or restroom can be a big tension reliever.

Enroll in a physical activity class during lunch or after work. If that’s not an option, consider bringingworkout clothes to the office. Change clothes afterwork and join your coworkers for a nice afternoonwalk at the end of the day. You’ll get your walk inbefore you get home so that distractions don’t interferewith your fitness program.

Pace your activities during the day. More demandingjobs should be handled in the morning when your energy level is highest. Save more mundane tasks for the afternoon.

Try listening to music when possible. There are manywonderful relaxation tapes on the market. Check withyour management and see if using headphones would beappropriate so that you won’t distract coworkers.

Consider coming to work early or staying late once each week. This will allow you to vary your routine a little

and accomplish more.

Ignore office rumors. They are usually false, and getting caughtup in discussions about them can add to your stress level.

Reducing stress at work


www.bcbstx.com

41388.1107TX

Stress has many sources, whether it’s a demanding job, familypressures or money worries. Stress by itself isn’t bad since thepurpose of stress is to force you to take action. The problems beginwhen you don’t handle stress in a healthy way. Your sense ofhumor can disappear and your outlook for the future becomesgrim. This often leads to weight gain and addictive behaviors.

The goal for Week 5 is to help you identify and cope with thestress factors in your life and develop strategies to deal withthem. Focusing on the following project goals will add to yourcoping strategies.

Plan a quiet time each dayWe live in a noisy, technological age. With phones ringing,faxes going, pagers beeping and televisions blaring, it’s nowonder our stress levels are escalating. Noise overload createsimbalances that can cause serious health problems. Schedulequiet time for yourself each day, even if it’s just five minutes.

Practice relaxation therapyPractice deep breathing, visualization, meditation orprogressive muscle relaxation. Log on to BlueAccess® forMembers at www.bcbstx.com to assess your level of stress,coping skills and response to stress. Find out how stress canaffect your health, and learn relaxation techniques to helpreduce it.

Find your passionDo you like cooking, bird watching, painting, sewing, playingbasketball, gardening, working with kids or photography? Anyactivity that you are passionate about will help quiet internalstress. The more physical your activity, the better. Brain chemicalsreleased during physical activity promote better moods andcurb cravings.

Engage in a physical activityAs you learned in Week 3, it’s important to fit some stress-freephysical activity into your day. Exercise not only relaxes you, butenergizes you as well. Exercise also triggers hormones that boost theimmune system. A body that is well nourished and well exercised isbetter equipped to handle the everyday pressures of life.

Can’t weight to meditate


Information sheet

Week 5

www.bcbstx.com9


BlueResource Week 5

Week Five – Can’t Weight to Meditate

Stop what you’re doing, tune out the distractions, relax and take somedeep breaths. You’ve just practiced a stress-reducing technique. Hereare some more ways to handle life’s ups and downs without turning to

Reducing Stress at Work - Week 541388.1107TX - English41424.1107TX - Spanish

Tip!Send out a series ofweight loss e-mails ifyou’re not planning toroll out the entire program

Stress ManagementPoster - Week 541022.1107TX - English41435.1107TX - Spanish


How to Stress Less - Week 541389.1107TX - English41425.1107TX - Spanish


Ready for take off?If your weight loss goals aren’t getting off the ground, you may be at risk for chronicdisease. The number of U.S. adults who are obese has doubled since 1980, andobesity-related deaths currently range from 280,000 to 325,000 each year.*

Fortunately, shedding extra pounds can help decrease your risk of chronic andlife-threatening diseases, including:

• High blood pressure• Diabetes• Coronary artery disease • High cholesterol• Osteoarthritis• Sleep and respiratory disorders

Get on board today with somehealthy lifestyle changes — andwatch your weight loss effortstake off with success.

41023.1107TX

Taking off weight can reduceyour risk of chronic disease


Source: *2003 U.S. Department of Healthand Human Services

www.bcbstx.com

My personal medical summary

This handout will help give you a snapshot of your health and wellness information. Make several copies so you can update the form each year, share the information withyour physician and keep it in your medical file for easy reference.

Date Age

Weight Goal Blood Pressure Goal

Blood Glucose Goal % Body Fat or BMI Goal

Total Cholesterol HDL LDL Triglycerides Goal



List current vitamin supplements you take

I am due for the following health screenings

I follow a diet rich in whole grains, fruits, vegetables,low-fat dairy and lean protein

Yes No If no, list ways to improve your diet:

I currently exercise times per week

and sleep about hours each night

Ways I can improve stress management

People I can count on for a social support system

List all physicians and phone numbers

Getting older is something you can’t control, but you canhave some control over how well you age. Thanks tomedical science, Americans are living longer than ever.However, the quality of those extra years is up to us.

Week 6 will focus on developing strategies for a long andhealthy life, including following wellness guidelines andmanaging chronic conditions. You can also get reliableinformation about diabetes, high blood pressure,cholesterol, gastrointestinal disorders and many otherconditions by logging on to Blue Access® for Members atwww.bcbstx.com. Take control of your health withthese project goals for Week 6:

Make sure your health screenings are currentThe Adult Wellness Guidelines handout will helpensure that you are following a regular schedule for yourhealth screenings. Do you know your numbers? It’simportant to know your blood pressure, cholesterol(including HDL, LDL and triglycerides), blood glucoseand body fat percentage.

Start a medical and wellness fileWhen you visit your physician, be sure to ask him or herto send you a copy of all lab tests and reports and keepthem in a file that you can reference when needed.Include any wellness information and tips that you comeacross so you’ll have them for quick reference.

Get regular physical activityYou learned about this in Week 3, but remember that as you age,staying active is more important than ever. Strength-buildingactivities can help prevent the loss of muscle mass that typicallyoccurs with age. It’s never too late to build muscle.

Indulge yourself in fruits and vegetablesFruit and vegetables are high in fiber, low in calories and loadedwith beneficial phytochemicals and antioxidants that help battleheart disease and cancers.

Can’t weight to be healthy


Information sheet

Week 6

www.bcbstx.com10


BlueResource Week 6

Week Six – Can’t Weight to Be Healthy

Want to reduce your risk of chronic disease? You can by practicing asensible lifestyle and maintaining a healthy weight. Can’t Weight to BeHealthy focuses on strategies that can help you live to a ripe old

Tip!Use copy providedto create messagesspecifically for youremployees

Tip!Develop a healthy eating campaign – include healthyoptions in cafeterias and vending machines



My Personal Medical Summary - Week 641390.1107TX - English41426.1107TX - Spanish

Weight Loss: Chronic DiseasePoster - Week 641023.1107TX - English41436.1107TX - Spanish

Learn the perils ofprepackaged snack foodsThey look tempting in their pretty wrappers, they’re easy to grab on the run and theysure taste good. But what’s inside many prepackaged snacks can harm your healthif eaten on a regular basis, for example:

• Some snacks that appear to be healthy may not be, and many foods marketed aslow-fat or fat-free can be high in calories.

• Even cholesterol-free snacks can still have too much fat, saturated fat and sugar.• Try to aim for snacks with about five percent fat, sugar or sodium.*

The next time you get the urge to snack, check the label on the wrapper and see whatyou’re really getting.

After all, it’s what’s inside your snack —and you — that counts.

41024.1107TX

Your snack may have something unhealthyunder wraps


Source: *1998-2004 Mayo Foundation forMedical Education and Research

www.bcbstx.com

Score big for your health

Tracking your program progressThe chart is divided into the weekly program topics you have completed and each section is worth a certainnumber of points. In addition, each topic section includes several initiatives that are broken down by point value.

Point values for the program sections and their respective initiatives are shown in bold under the “Points” column heading. You will award yourself points for completing each initiative.

At the end of each day, simply record the number of points you scored in each section and add up your total.You don’t have to score a perfect 100, but the closer you get to 100 points each day the more success you will have.

Points M T W Th F Sa Su

Can’t Weight to Feel Great 4

My kitchen is designed for success 2and junk food is gone or hidden.

I have a support system in place including 2family, friends and coworkers.

Can’t Weight to Eat Right 42

1 point for each serving of fruits 5or vegetables eaten

1 point for each serving 6of whole grains eaten

Used small amounts of mono-unsaturated 3fats (olive/canola oils and sprays)

Avoided saturated fats (butter, margarine, 3sour cream, salad dressings)

Ate lean sources of protein (skinless chicken, 3lean meat, fish, dried beans/peas)

Avoided high-fat, high-calorie 2convenience foods

Consumed three servings of low- or 6non-fat dairy (2 points per serving)

Limited high-sugar sweets and desserts 2to one small serving



You’ve worked hard and have come a long way! Now it’stime to take everything you’ve learned so far and put it alltogether to chart your success.

You won’t have new project goals during Week 7,but you will monitor your success with the “Score Big forYour Health” tracking chart handout. At the endof each day, simply record the number of points youscored in each section and add up your total.

You don’t have to score a perfect 100, but the closer youget to 100 points each day the more success you will have.

Can’t weight to demonstrate


Information sheet

Week 7

www.bcbstx.com11


BlueResource Week 7

Week Seven – Can’t Weight to Demonstrate

By now, healthy weight loss has become a part of your healthy life!Now it’s time to take everything you’ve learned so far and put it alltogether to chart your success. You’re beyond the pale when it comes

Score Big for Your Health - Week 741391.1107TX - English41427.1107TX - Spanish

Tip!Promote fitness byencouraging youremployees to use thestairs instead ofelevators or escalators

Healthy SnackingPoster - Week 741024.1107TX - English41437.1107TX - Spanish

Tip!Distribute handoutsat health fairs oremployee meetings



Life is what you make itFad diets come and go, and so does weight. If you want to keep extra weight off for good,behavior modification is your key to success. Practice these lifestyle strategies to help keepyour weight loss goals on track, now and in the future:

• Be physically active for at least 30 minutes most days of the week• Eat a balanced diet with five daily servings of fruits and vegetables• Limit foods that are high in fat, sugar and cholesterol• Surround yourself with a support system of family and friends• Visualize success and keep a positive attitude• Learn to manage stress without turning to food• Access your health risks and participate in preventive screenings when needed

Even if you start making changes today, you can help make up for lost time.

41025.1107TX

Make lifestyle changes nowto help keep the weight off

A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association www.bcbstx.com

Program evaluation



Circle or complete your answers belowDid you complete the eight-week

YES NODon’t Weight to Feel Great program?

How many days a week are you currently physically active?

1 2 3 4 5 6 7

Is that more than before the program began? YES NO

Do you feel as if you’re in better shape nowYES NO

than when you started the program?

After participating in Don’t Weight to Feel Great, did you:

Lose weight Maintain weight Gain weight

If you lost weight, how much?

Did tracking and using your log forms help you be moreYES NO

consistent with your health practices?

What did you like most about the program?

Name one improvement you would make to this program.

For the future, what can Blue Cross and Blue Shield of Texas provide that would best motivate you to improve or maintain ahealthy lifestyle?

Exercise log



CardiovascularAim for at least one 30-minutesession three times per week. Try to vary your routine with newactivities and intervals. Doingsome cardiovascular activity each day will add to your weightloss success.

WeightsAim for one 20-minute weight-training session, two to three timesper week. Be sure to allow oneday between each session.

FlexibilityStretching can be done asoften as you like. Try to finisheach workout with some gentlestretching. Consider trying a yoga class.

Day 1: Day 1: Day 1:

1 Day 2: Day 2: Day 2:











Week

Congratulations! You’ve reached the final week of theDon’t Weight to Feel Great program. Now you are equippedwith the skills you need for permanent weight management.There are no project goals for this week, but you will findsome helpful tracking tools along with last week’s “ScoreBig for Your Health” tracking chart to help you continuemonitoring your progress.

Don’t Weight to Feel Great doesn’t end here. Makingthe transition from the structure of this program to continuing the behavior modification strategies on yourown is critical to your future success. You have beenencouraged to adopt new habits and behaviors andmake them a permanent part of your life. Remember tokeep a positive attitude and give yourself credit for completing the program. If you didn’t succeed on thisprogram, then perhaps you need to evaluate anotherprogram. There is no one answer to weight loss foreveryone. What’s important is that you keep trying.

Can’t weight to celebrate


Information sheet

Week 8

www.bcbstx.com12


BlueResource Week 8

Week Eight – Can’t Weight to Celebrate

Bring on the confetti and balloons — you’ve reached the final week ofthe Don’t Weight to Feel Great program! Now you’re ready to step outon your own to use the behavior modification strategies that you’ve

Exercise Log - Week 841392.1107TX - English41428.1107TX - Spanish

Tip!Give away healthclub memberships in adrawing for participantswho completeevaluation forms

Lifestyle ChangesPoster - Week 841025.1107TX - English41438.1107TX - Spanish

Don’t Weight Evaluation - Week 841393.1107TX - English41429.1107TX - Spanish



www.bcbstx.com13


BlueResource Newsletter Articles

Thinking Outside of the BagHealthy brown-bag lunch ideas that turn

boring into alluring

Your lunch break rolls around, and you’re feeling like you need abreak from your lunch. With a little time and creativity, you can giveyour lunch a makeover and eat healthy at the same time.

Bringing lunch from home doesn’t mean hours of slaving in thekitchen. Wrap your hands around these delicious meals that are quickand easy:

• Turkey salad wrap. Combine chopped precooked turkey breast withpre-shredded coleslaw and low-fat honey mustard dressing. Spreadcranberry relish on low-fat tortillas and fill with turkey-coleslawmixture

• Barbecue wrap. Combine drained canned black beans, whole-kernelcorn and barbecue sauce to make a relish. Heat the relish and rollwith warmed barbecue meat into warmed low-fat tortillas

Exercise JudgmentThe do’s and don’ts of physical activity

Good for you, you’re thinking about starting a fitness program.Whether you want to engage in moderate, daily physical activity,or your goals involve marathon running or weight training, amanageable plan can help you get moving for a healthier lifestyle.

Here are six steps to help you get started:

1. See your physicianMen who are older than 40 and women who are older than 50,should talk with their physician first before embarking on a fitnessprogram. Your physician will assess whether you have anyunderlying health conditions or are taking any medications thatcould cause a problem. With those guidelines, you can create aworkout plan that will work for you.

The Heavy Cost of ObesityWhat you can do to make health care

more affordable

Obesity is an epidemic and has become one of the most importanthealth problems facing Americans. The prevalence of obesity hasincreased substantially over the past two decades. From the years1999 to 2000, an estimated 31 percent of U.S. adults aged 20 yearsand older — nearly 59 million people — were obese, which is definedas having a body mass index (BMI) of 30 or more.

Research shows that obesity increases the risk of developing a numberof health conditions including type 2 diabetes, hypertension, coronaryartery and heart disease, colon cancer, osteoarthritis and obstructivesleep apnea. As a result, overweight and obesity and their associatedhealth problems have a significant economic impact on the U.S. healthcare system. According to a study of national costs attributed to bothoverweight and obesity, medical expenses accounted for 9.1 percent

Tipping the Scales in Your Favor

You step on the scales only to discover another 10 pounds has edgedthe number upwards. What can you do to make the number on yourscale go down, and stay there? By practicing behavior modificationand lifestyle changes, you can achieve and maintain a healthy weight.

First, it’s important to learn what factors may have caused you to gainweight. Some of them may include:

• Weight problems in your family• Eating when you’re lonely, sad, bored or stressed• Family or friends pressuring you to eat• Using food for recreation, or eating just because food is available• Taking medicine that makes you feel hungry

Once you determine your weight gain triggers, you can learn ways tocounteract them.

Newsletter41481.1107TX - English49083.1107TX - Spanish




A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association 42448.1107TX

Congratulates

for completing the Don’t Weight to Feel Great program

We wish you all the best in your journey to a healthier lifestyle!

[Employer Name]

[Employee Name]

[Date]

www.bcbstx.com14


BlueResource Other Materials

BlueResource

Weight Loss

Look for new andupdated files atwww.bcbstx.com

41006.1107

Certificate42448.1107TX - English42449.1107TX - Spanish

T-shirt Back41009.1107TX

T-shirt Front41352.1107TX

FPOCD button

41005.0807 A Division of Health Care Service Corporation, a Mutual Legal Reserve Company, an Independent Licensee of the Blue Cross and Blue Shield Association

www.bcbstx.com

BlueResource · where they are harder to spot. If you have two refrigerators, keep the higher...

Documents

Transcript of BlueResource · where they are harder to spot. If you have two refrigerators, keep the higher...