( )CON TU MUNDO )WITH YOUR WORLD 62 % OF HOMES IN COLOMBIA HAVE PETS, ACCORDING TO A STUDY BY BRANDSTRAT. IN ADDITION TO KEEPING YOU COMPANY, PETS CONTRIBUTE TO YOUR HEART’S WELLBEING AND IMPROVE MENTAL HEALTH. WITH GAMES AND WALKS FOR CHILDREN NEW MEMBERS Interaction with animals decreases cor- Having a pet in your family encourages It is important to avoid humanizing your tisol levels (the stress-related hormone) a sense of responsibility and influences pet. You must understand the animal’s and also improves blood pressure. your child’s development of emotional needs and assume the responsibilities and social skills. that come with having them in your house or apartment. Cuidarte es quererte 51
( )CON TU MUNDO FOR THE LOVE OF CHOCOLATE Dare yourself to incorporate it in different dishes and take advantage of its nutritional properties, as long as it contains a high percentage of cacao. Chocolate is versatile and delicious vascular and nervous system health. ingredient. It results from mixing “Consuming polyphenols derived from cacao paste and cacao butter (two cacao helps lower blood pressure and main- derivatives of cacao tree seeds) with sugar. tains nitric oxide levels, which is important Based on the changes in the proportions of for the proper functioning of blood tissues. these raw materials, different types of cho- Also, the cacao flavanols increase blood colate are produced, such as dark chocolate, flow to the brain and can prevent illnesses chocolate coating, hot chocolate, milk cho- such as Alzheimer’s and Parkinson’s,” states colate, and white chocolate (which is only the nutritionist. Another effect on the body made with cacao butter). is the transformation of tryptophan in cho- colate to serotonin, which is a neurotrans- Regarding chocolate consumption, mitter that regulates your mood. Thus, it choosing chocolate that has a higher cacao has a positive effect on those who suffer content (try to look for those with a percen- from depression. tage between 70 and 80%) is recommen- ded, as they usually have less fat from the Even though chocolate tastes delicious cacao butter and a reduced amount of and has many benefits, it is necessary to sugar. “It is best to select dark chocolate, as avoid excess fat and carbohydrates as this it is the most beneficial due to its high con- centration of cacao mass, providing •can lead to being overweight nutrients such as magnesium, potassium, and zinc,” states nutritionist and dietitian SOURCES Natalia Zuluaga Arroyave. DAVID CARDONA Gastronomist and professional chef Including this product in your diet in NATALIA ZULUAGA ARROYAVE moderation mainly contributes to cardio- Nutritionist dietitian; professors from the CES University Faculty of Nutritional and Food Sciences 52
( ( )WITCHOYNOTUUR MWUONRDLOD nutrition OPTION 1 In addition to its calcium intake, milk is a CHOCOLATE TART source of vitamin D. NUMBER OF SERVINGS: 12 Calories: 340 / Protein: 5 g Carbohydrates: 34 g / Total fat: 21 g INGREDIENTS: For the filling 200 g Butter 200 g Heavy cream (reduced fat) 10 g Sweetener 200 g Chocolate icing (sugar free) 1 Egg 15 ml Skim milk 4 g Unflavored gelatin 340 g Flour 1 g Salt INSTRUCTIONS: For the filling - Melt the chocolate in a water bath - In a mixer, add flour, sweetener, - Dilute the unflavored gelatin with a and butter (in cubes) and stir until little bit of milk. you have a thick mixture - Beat the heavy cream, and before - Add the egg, milk, and salt to bring peaks start to form, mix in the choco- the mixture together. Refrigerate so late, gelatin, and a little bit of butter. it’s easier to handle. -Fill the crust and refrigerate for 2 hours. - Without greasing, cover a baking pan with the dough. One trick is to put butcher paper on top and cover with raw beans to prevent the dough from rising. - Bake at 180°C for 30 minutes, approximately. Then, remove the butcher paper and bake it for a few more minutes until it’s golden on top. Let cool and put to the side. Egg yolks contain vitamins A, D, E, and K as well as folic acid. RECOMMENDED IN SMALL SERVINGS 53
( )CON TU MUNDO OPTION 2 Cinnamon is a spice Pepper facilitates full of antioxidants. It digestion and helps CHOCOLATE lower cholesterol. SAUCE FOR has a sweet, strong MEATS flavor. INSTRUCTIONS: INGREDIENTS: For the broth base - Chop the vegetables in cubes. Sauté them in For the broth base oil on medium heat and add the beef bones, cooking until golden. 1 tbsp Oil - Add bay leaf, garlic, pepper, and water. Put on 1 Onion low and cook for 2 hours. 1 Celery - Remove the bones, blend and strain the broth. Put on stove and reduce for 20 minutes. 1/2 Carrot 1 lb. Beef bones or ribs For the sauce (as needed) Bay leaf - Roast the bell pepper, directly on the flame. (as needed) Garlic Remove the skin (with the help of a bag) and (as needed) Pepper clean. Then chop the onion and garlic. - Sauté oil, onion, and garlic for 2 minutes. Add the 2 l Water bell pepper. Then add flour and stir well, and start adding the broth base. Reduce for 10 minutes. QUANTITY: 1 LITER For the sauce - Add the chocolate and other condiments. Stir and let thicken. Calories: 30 / Protein: 0,5 g 2 Red bell peppers -Serve as a sauce for meats. Carbohydrates: 5 g / Total fat: 2 g 2 Cloves of garlic 1 Red onion RECIPE 2 tbsp Oil LOW IN 2 tbsp Flour SODIUM 1 l Broth base 100 g Chocolate (53%) 2 tbsp Salt 1 tbsp Paprika (as needed) Black pepper (as needed) Cinnamon (ground) 54
( )CON TU MUNDO OPTION 3 IDEAL FOR KIDS CHOCOLATE, STRAWBE- RRY, BANANA AND YOGURT ICE CREAM NUMBER OF SERVINGS: 4 Calories: 100 / Protein: 2 g INSTRUCTIONS: Carbohydrates: 16 g / Total fat: 5 g - Wash the strawberries and peel the bananas. Put in INGREDIENTS: a bowl and freeze for 2 or 3 hours. - Freeze the Greek yogurt. Then, crush the chocolate. 100 g Strawberries -Blend all ingredients together until you have a 100 g Banana smooth mixture. Serve very cold. 60 g Greek yogurt 60 g Chocolate (36 %) The content of zinc in Greek yogurt helps ensure proper functioning of the immune system. Source of potassium that helps regulate water in the kidneys. 55
( )CON TU MUNDO LONG FLIGHTS Some preventative measures can help you avoid jet lag on WITHOUT flights that cross through ADVERSE several time zones. ADVISOR DAYRA ERAZO - Physiatrist. SEBASTIÁN BOTERO – Physical therapist. EFFECTS HYDRATE PAY ATTENTION TO YOUR POSTURE ► Do it before and during your flight, and take your own water ► Use special cushions to help the position bottle. of your neck and prevent pain in your lumbar and cervical region. ► Avoid drinking too much alco- hol, as this can dehydrate you. ► Use your seat’s arm rests to help with Eat light, balanced meals. proper posture. ► If traveling with children, ► If possible, either ask for or take a footrest. remember to pack some snacks to eat during the trip. 56
( )CON TU MUNDO CHOOSE YOUR SEAT KEEP MOVING ► Even though leg room on an airplane ► During long flights, standing up every 40 or 50 minutes to change (in economy) is fairly standard, choo- position is recommended, which is also good for blood flow. se seats that are close to the aisle so you can stretch your legs to one side. ► You can do exercises similar to the “active pauses” in your Also, this makes standing up easier workplace, stretching your muscles and joints. so you can go to the bathroom, walk, or simply change position. ► Take advantage of the gates and waiting areas to walk around a lot, as this will boost your circulation. ► Keep in mind that the seats next to the emergency exit don’t recline, so HOW SHOULD it’s better to choose a different seat I DRESS? if you suffer from back pain. ► Wear comfortable, loose-fitting, light- ► When buying your ticket, see if you weight clothes so your body can breathe can assume the price difference bet- and stay cool, without excess sweating. ween economy and first class so you can be more comfortable. ► Use compression socks, depending on flight time. These decrease the feeling of Keep in mind: pain and tiredness. They also help pre- If you are traveling for health reasons, vent inflammation and blood clots if you’ve had surgery recently. visit the website aboutti.com ► Use comfortable, soft, and cushioned shoes, ideally tennis shoes. 57
( )WITH YOUR WORLD HEALTH STARTS IN YOUR SHOPPING CART Choosing products based ADVISORS on their nutritional value AILETH NINSKA DE LA HOZ ESCORCIA Nutritionist and Dietitian, Coomeva Private and knowing when to shop and what to shop for Healthcare practitioner SANDRO GÓMEZ MAQUET - Nutritionist contributes to a better diet. When you leave work tired and hungry, it is likely that you have thought about going by the supermarket to pick up what you need for dinner. However, you might end up with cookies instead of lettuce for a salad. According to a study published in the Neurolmage journal, avoiding overeating is a challenge because our society is expo- 58
( )WITH YOUR WORLD prevention sed to food everywhere, from vending For this same reason, Aileth Ninska de Then, move to the fruit and vegetable machines to advertisements and the la Hoz Escorcia, nutritionist and dietitian section, and choose natural, unprocessed supermarket. Specialists emphasize the with an MSc in Clinical and Sports fruit and vegetables. Buy portions that importance of learning to choose what Nutrition, recommends “adopting func- can be consumed in the lapse of one week you are buying and take advantage of qua- tional nutrition that, in addition to satis- in order to guarantee freshness, or buy lity products. How do you make sure that fying your hunger, guarantees you eat fruit and vegetables that have thick skin so the food in your shopping cart is really the food that will improve your health.” they last longer. best option? Among these foods are oatmeal, known to lower cholesterol, and nuts, seeds, and In the refrigerated meat section, it is Sandro Gómez Maquet, specialist in natural cereal, which are rich in protein best to buy lean or low-fat meat, chicken, Clinical Nutrition from the UNAM in and antioxidants. or pork, and avoid sausages or deli meats, Mexico, recommends consuming natural which could have harmful preservatives, foods that haven’t been chemically pro- INFORMED BUYS sodium, and fat. If you consume dairy, cessed. “When it comes to nutrition, there De la Hoz proposes “starting your choose products that are fresh, like bags of is no mystery. Different relevant scientific shopping with non-perishable items and milk, instead of processed or longer-las- societies suggest avoiding ultra-processed leaving the refrigerated and frozen pro- ting products. foods, which can contain preservatives ducts for last.” That way, you’ll start by and be exposed to chemical processing selecting starchy items or carbohydrates Including eggs and some fish in your that can affect your health. The current that, according to the specialist, are sta- shopping cart is also recommended for concern regarding these foods is their ples in the local diet. Try to choose pro- your cardiovascular health. When using correlation with being overweight, obesity, ducts that are not packaged, as packaged oils, make sure they are ‘pure,’ such as and all chronic, non-transmittable ill- products generally contain some type of olive or soy, and not mixed with other artificial preservatives. oils. Sandro Gómez explains that, regar- nesses such as cardiovascular ding butter and margarine, “it isn’t what disease, cancer, and diabetes.” you eat, it’s how much you eat. Margarine 59
WITH YOUR WORLD ( )Prevention claims that it does not contain saturated fat, as it is a vegetable-based product, but for it to be a solid, it has to be hydrogena- ted, which saturates the margarine and turns it into a trans-fat. So, a preference for butter is not a problem.” For condiments such as sugar, the nutritionist suggests “avoiding the use of artificial sweeteners that can cause pro- blems with intestinal microbiota, and ins- tead using panela, honey, or unbleached sugar in moderation.” It is always best to substitute foods such as sauces and processed snacks for home- made versions, in addition to buying local. Buy food that is from the geogra- phic zone where you live, which in addi- tion to encouraging local farmers that plant, produce, and sell the food, it gua- •rantees better nutrition and freshness READ THE LABELS Nutritionist Aileth Ninska de la Hoz Escorcia states that “it is best to avoid canned and packaged products. However, if you decide to consume them, you must check that they don’t have huge quantities of sugar, salt, or preservatives.” Make sure that: ► The content of saturated fat is as close to zero as possible. ► The quantity of sugar is less than 5 to 7 grams. ► The amount of sodium does not exceed 6 grams per serving. ► Choose carbohydrates with more than 3 grams of fiber. 60
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WITH YOUR WORLD ( )keep in mind KEEPING TRACK OF YOUR EXERCISE ROUTINE Devices and applications can help you establish parameters and quantify activity progress in real time. ADVISOR Including athletic activity in your daily JUAN JOSÉ OSORIO - Sports Physician, routine is key for controlling diffe- practitioner at Coomeva Private Healthcare rent illnesses and staying healthy, which is why doctors recommend 150 minutes of cardiovascular exercise (moderate intensity) per week. “The only thing you need to do exercise is motiva- tion, since you can exercise at home, in your building, in parks, or gyms,” com- ments Juan José Osorio, specialist in medicine applied to physical activity. What you need when training on your own is a minimum understanding of the volume, intensity, and strain of the exer- cises, according to your goals. It is also important to understand that, when exercising at home, there is a possibility you might lose interest or not achieve 62
( )WITH YOUR WORLD your goals if you don’t do the required steps, distance traveled, the quantity and Fitbit, Freeletics, Daily Yoga (to practice number of sets. “Before starting any quality of sleep, and in some cases, varia- this discipline), etc. They can monitor exercise routine, you should know your tions in heart rate,” explains Osorio. The your activity in real time, and you can state of health. Looking visibly healthy is majority of these monitors need digital configure specific goals and different not the same as being healthy, which is platforms to interpret the results, which options with added values or premiums, why it is important to have a consulta- it why it is essential to have a smart with virtual trainers, conditioning plans, tion beforehand,” states doctor Juan José phone, tablet, or laptop. and weekly evaluations. Osorio. OTHER DEVICES While technology can be beneficial to SMART TRAINING Just like the arm bands, there are also your athletic practices, it is important to There are many devices and tools that athletic shoes with similar functions use it responsibly, have a clear purpose, can help control and guide your athletic (highly specialized for runners), that know your current state of health, and routines. Among the most popular are report information such as speed, dis- have had a prior consultation. heart rate monitors (watches and smart tance, and calories burned. Many “Wellbeing is the main goal, and while bands with sensors on your wrist). “In cellphones also have monitoring systems there are useful technologies, the signifi- addition to measuring heart rate, these such as Google Fit, which can be integra- cance of the measurements needs to be gadgets have the ability to follow your ted with other applications like understood in order to use them correc- average activity, such as counting your Runtastic, Fitplan, Training Peaks, tly in personal training,” adds sports physician Juan José Osorio. 63
WITH YOUR WORLD THENX ( )keep in mind Teaches the user secrets and techni- ques to train with their own body FITPLAN weight. It provides a simple and direct way to improve the user’s physical abi- Offers access to the training routines lities with challenges proposed by the of more than 25 elite athletes, with application that people of any age or programs from 21 to 90 days, called physical condition can do. Fitplans, as well as individual exerci- ses. Through videos and advice, you can guide yourself during physical acti- vity, as well as find new athletes and Fitplans available each month. DAILY YOGA Currently one of the best assistants for practicing yoga. It includes videos with step-by-step instructions that will guide you through 200 avai- lable yoga poses divided into three intensity levels, all focused on impro- ving your physical state, body toning, and relaxation. FITBIT TRAININGPEAKS GOOGLE FIT In addition to exercise, this app also Directed more towards those who do Teaches the user secrets and techni- focuses on nutrition, weight control, and sports such as cycling, running, and ques to train with their own body improving sleep quality. It allows you to triathlons. It allows you to sync to an weight. It provides a simple and direct register the food you consumed, count account online so you can access sta- way to improve the user’s physical abi- daily steps, measure calories burned, tistics related to performance, lities with challenges proposed by the and compare results with other people rhythm, speed, and routes according application that people of any age or that are using the application. to the user’s goals from both your physical condition can do. phone and computer. All apps are available in the Play Store for Android, and the App Store for iOS. 64
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WITH YOUR WORLD ( )trends SHARING A BED WITH YOUR BABY Learn more about co-sleeping and the precautions you should take when sleeping with your little one. ADVISORS It is normal for babies to sleep in a crib which is important for young children EDUARD HOLGUÍN QUITIÁN - Pediatrician separate from the parents’ bed. because they are dependent. Also, they JUAN FERNANDO PIEDRAHÍTA ARANGO - However, many opt for co-sleeping, have just been in their mother’s womb for where parents and their little one sleep in nine months, so it is normal for them to Pediatrician the same bed or use a bedside crib where cry and not sleep well when they are sepa- the side without railing is pushed up next rated from her.” Also, co-sleeping facilita- to the parents’ bed. tes and makes checking on the child more comfortable during the night. A common assumption is that the child is going to be more attached to and The American Academy of Pediatrics dependent on their parents if they sleep states that the baby should sleep in the together. Pediatrician Eduard Holguín same room as the parents, but not in Quitián, from the Pablo Tobón Uribe the same bed due to the risk of asphyxia- Hospital, states that “co-sleeping streng- tion. Also, when moving or turning thens the bond between mother and over, the parents could end up on top of baby. This closer relationship increases the baby or the baby could get tangled the child’s confidence and development in the sheets or covers. If you are consi- because the child feels that their parents dering co-sleeping, it is important to are always there if they need anything, keep safety in mind. 66
( )WITH YOUR WORLD PROMOTES LACTATION Gradually, the little one will leave the GUARANTEE Regarding co-sleeping and lactation, parents’ bed. That being said, it is impor- SAFETY pediatrician Juan Fernando Piedrahíta tant for them to have a place to sleep that Arango states that “when co-sleeping, a is ready to be used. Doctor Holguín ► If you are going to sleep with your baby, mother’s lactation increases, and chil- Quitián states that the parents can guide make sure the bed is big enough, or dren are better nourished and grow and the child to leave the conjugal bed. “This you can opt for a bedside crib. develop better. In addition, the baby’s can start when the child is between six crying is reduced and everyone has better months and one year old, because the ► If the baby is premature, you quality sleep.” infant has other needs and is in an explo- should not co-sleep because they ratory phase.” Pediatrician Juan are smaller and therefore have Specialists conclude that co-sleeping Fernando Piedrahíta Arango considers more risks. You should take extra is a family choice and, especially, the that the best time is when the child is precautions with premature babies. parents’ choice when determining how three years old “because they are less the bond with their children is going to afraid and need their own space.” ► If the parents are smokers, co-slee- be. The important thing is that they are ping shouldn’t be considered during calm and comfortable with the decision If the child doesn’t want to leave their the first three months because stu- they make. parents’ bed, the family should talk about dies show that this factor increases it and establish a plan in order to gradua- the possibility of sudden death. Moreover, it is important to keep in mind that co-sleeping is temporary. •lly make the transition. ► The bed shouldn’t have thick covers or be full of pillows, cushions, or stuffed animals, and the mattress should be firm so the baby doesn’t sink. 67
WITH YOUR WORLD ( )go natural CELEBRATING A HEALTHY CHRISTMAS AND NEW YEAR Perhaps it is not the best season to stick to diets. However, there are some tips you can follow to enjoy the holidays without regrets and weight gain. ADVISOR SANDRA ALFARO Nutritionist dietitian, specialist in Clinical Nutrition, practi- tioner at Coomeva Private Healthcare When January comes around, many complain that they can’t fit into their clothes. They go up a size after allowing themselves to eat and drink as they please. To avoid this, you can follow a few simple strategies recommended by nutritionist and die- titian Sandra Alfaro: make natilla with skim milk and a sweetener instead of sugar; only make the necessary amount of buñuelos instead of exaggerating and going back for seconds; and avoid drinking too much alcohol. She adds that only having one bite of traditional Christmas food is no way to control this temptation. Instead, you can make small adjustments to not over- do it with pastries, empanadas, and other treats. 68
Calories that doesn’t ( )WITH YOUR WORLD burn, product 1 BALANCE THE INGREDIENTS of food portions excess, they accumulate in form ► By replacing some ingredients, you can lower the calories in some of your dishes. Try to serve cookies, buñuelos, and arequi- of fat that produces pe with fruit, tomatoes, cheeses, vegetables, and oat breads. weight gain. Not everything needs to be carbohydrates and sweets. ► Make your own sauce and avoid processed sauces that have more calories. One idea is to cut a pineapple, add panela and drops of vinegar, and serve it as a side dish with meat. Also, you can make a healthy, homemade vinaigrette with lime, yogurt, mango, and vinegar. ► If you are thinking of making pastries, add a little bit of sugar when preparing them, and avoid adding more as a garnish after they are already done. This is not necessary since the pastries were made with sugar. ► Make either pastries or buñuelos, but not both at the same time. 2 PAY ATTENTION TO QUANTITY ► With a pound of natilla, you can feed up to 16 people, so don’t buy more than you need. If you make three boxes, your guests will likely eat everything you prepare, but you’ll have enough for everyone with just one box. ► With cold meats, one person can eat up to 80 grams of protein. Buy a turkey or a duck, which are low in fat, and with one pound you can feed up to 5 people (100 grams per person). 3 CONTROL ALCOHOL CONSUMPTION ► One gram of liquor has 7 calories. “Drink alcohol as if you were eating fat,” states the nutritionist. You have to be cautious with this product, so plan what you are going to buy, and remember that your liver only processes 10 grams of alcohol per day. ► One shot of whisky has 350 calories, a little more than a portion of natilla (300 calories). On the other hand, the body’s vital functions burn 1,600 calories per day. Calories that aren’t burned accumulate as fat. If every day in December you accumulate 300 extra calories that aren’t burned – which is equivalent to 38 grams of fat – you will gain close to a kilo. ► Stay hydrated, especially when eating desserts, buñue- los, pastries, natilla, or drinking liquor. Try to drink water and not sodas to keep sugar intake at a minimum. ► Buy alcohol in trustworthy places to avoid adulterated alcohol. This advice also applies for food. 69
WITH YOUR WORLD ( )games CRUCIGRAMA SUDOKU A B C D E FG H I J KL Nivel fácil 1 Nivel medio 2 3 4 5 6 7 8 9 10 11 12 13 HORIZONTALES VERTICALES SOLUCIONES 1. Proceso de transición entre la niñez y la adul- A. Defecto de la visión provocado por una Horizontales tez joven. Es ideal que los padres acompañen curvatura anormal de la córnea. Adolescencia-Ser-Vi-Ol-Ta-Naturales-In-III-Eso- esta etapa, que para algunos es conflictiva Pácora-Col-Mar-Ah-Odontólogo-Taco-Fa-Ac- por los cambios tan rápidos. B. Cabeza del cabildo después del prelado. Altar. Itero-Dr-Ola-Leves-Er-Maniático-Ni-Orante-Es- C. Conjunción del inglés. Grupo alimenticio On-As-Er-Ro-Sa 2. Existir. Seis romanos. Sufijo alcohólico. 3. Golpe de tambor. Alimentos sin procesos del que hacen parte productos como la Verticales carne, el pescado, la leche y los huevos. Astigmatismo-Dean-Ara-Or-Proteinas-Noa- químicos, contrarios a los procesados. Están formadas por aminoácidos y contri- Dar-In-Eva-Chocolate-Sitio-No-Eter-Uir- Proceden de animales o plantas, como horta- buyen en la formación de masa muscular. DVI-Ria-Ofrecer-Ala-Soso-Colecho-Ileso- lizas frescas o huevos, por ejemplo. D. Río de España. Producir réditos. Prefijo latino. Galenos- Sol-Ocarina 4. Estar a la moda. Tres romanos. Demostrativo. E. La primera dama. Alimento derivado de las 5. Municipio de Caldas. Planta hortense. semillas del cacao. Al refinarse puede con- 6. Océano. Interjección. seguirse en tabletas, bombones o en polvo. 7. Profesional de la salud dedicado a revisar el F. Punto. Negación. Fluido hipotético. estado de los dientes, encías, lengua y zonas G. Huir sin la muda. 506 romanos. adyacentes. Se aconseja visitarlo dos veces al H. Ensenada amplia. Dedicar. año para mantener la salud oral. I. Dios supremo árabe. Aburrido. 8. Trozo de madera corto y grueso. Nota musi- J. Es una práctica que sucede entre padres cal. Antes de Cristo. de hijos pequeños que no duermen bien 9. Repito. Pequeño doctor. Onda marina. en la cuna, y se da cuando se comparte la 10. Pl., que resulta fácil de soportar. Terminación cama con el bebé. verbal. K. Sano. Médicos. 11. Persona que no tiene equilibrio mental. L. Astro rey. Instrumento musical. Conjunción negativa 12. Que ora. Existe. Sufijo aumentativo. 13. Carta de la baraja. Terminación verbal. Sílaba que arrulla. Clase de sociedad. Nivel medio Nivel fácil 70
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( )VIAJACON TU MUNDO SEGURO CON NUESTRAS LÍNEAS A LA MANO Si sales del país y se te presenta un España + 34 (91) 0602588 inconveniente con tu salud, puedes escribirnos a: EEUU + 1 321 332 9872 WhatsApp + 54 9 11 3631 5023 México + 52 (55) 85263280 [email protected] Australia + 61 2 9160 1828 Argentina + 54 (11) 52354921 Resto del mundo + 54 (11) 52354921 Si requieres tu certificado de asistencia médica en el exterior, puedes descargarlo ingresando a medicinaprepagada.coomeva.com.co o Nuestra APP Coomeva MP. Recuerda que no es necesario que actives tu seguro de viaje antes de salir del país. Líneas por país: España + 34 (91) 0602588 - EEUU +1 321-332-9872 - México + 52 (55) 85263280 -Australia +61 2 9160 1828 - Argentina + 54 (11) 52354921 - Resto del Mundo + 54 (11) 52354921 Este es un resumen informativo. Las coberturas, exclusiones y garantías se encuentran detalladas en las condiciones generales aplicables. Defensor del Consumidor Financiero: Estudio Jurídico Ustáriz Abogados Ltda. Defensor Principal: José Federico Ustáriz González. Defensor Suplente: Luis Humberto Ustáriz González. Dirección: Carrera 11A # 96 - 51 Oficina 203 Edificio Ofic7it2y. Bogotá D.C.Teléfono: (57)(1) 6108161 Fax:(57)(1)6108164. Bogotá-Colombia Correo electrónico: [email protected] Página Web: http://www.ustarizabogados.com”. “© 2019 Chubb Group. Productos ofrecidos por una o más de las Compañías del Grupo Chubb. Los productos ofrecidos no se encuentran disponibles en todas las jurisdicciones. Los derechos sobre la marca comercial “Chubb”, su logotipo, y demás marcas relacionadas, son de propiedad de Chubb Limited.”
)CORPORATE TELEWORKING, OR WORKING FROM HOME, IS A SYSTEM THAT SEEKS TO REDUCE STRESS AND HELP BALAN- CE YOUR PROFES- SIONAL AND PER- SONAL LIFE. LESS STRESS This is one of the benefits of teleworking, as well as spending more time with family and enjoying a calm working environment. GOOD ENVIRONMENT It is important to emphasize that the space you choose for teleworking should be appropriate and comply with relevant safety requirements in order to avoid health risks. SELF-DISCIPLINE This is an essential quality you need to have to take maximum advantage of teleworking possibilities and fulfill your responsibilities. 25 % IS HOW MUCH EMPLOYEE VOLUNTARY WITHDRAWAL FROM A COMPANY DECREA- SES WITH TELEWORKING, ACCORDING TO INFORMA- TION FROM TELETRABA- JO.GOV AND CISCO. Cuidarte es quererte
( )CORPORATE institutional Marco Montes Martínez asume la dirección de Coomeva Medicina Prepagada. COOMEVA PRIVATE HEALTHCARE ON THE ROAD TO GROWTH Continuing with the Cuidarte es Quererte model is one of the challenges faced by engineer Marco Montes Martínez, our General Manager. 74
With an exemplary track record and experience ( )CORPORATE of more than 23 years as a strategic leader in companies in the health sector, pension funds, 75 and the insurance sector, engineer Marco Montes Martínez assumes the General Management role at Coomeva Private Healthcare. During his professional career, Montes Martínez has wor- ked to consolidate the growth of the organizations he has been a part of, focusing on guaranteeing brand presence and relevance through corporate value-adding strategies under a model of inspiring, innovative, and methodical leadership. He is a Market Engineer from the Autonomous University of Bucaramanga, specialist in Financial Management, and has an MBA from the Pontifical Xavierian University. He is passionate about understanding different cultures as a result of both travel and reading. One of his main challenges is the evolution of Coomeva Private Healthcare, starting with the company’s sustainable development and support of the health model Cuidarte es Quererte, which is based on risk management, from self- care and disease prevention with personalized care. We are working alongside our partners, who are all the health professionals that make up Coomeva Private Healthcare’s network, to achieve these goals. “Our challenge is extraordinary because it will allow us to get closer to our users, who will continue to count on a flexible organization with great experience that is cons- tantly growing and is always at the forefront,” states Montes Martínez, who is now part of a company with more than 46 years of history, more than 6,500 medical institutions and health providers in the country, and more than 347,000 users. “I would like to thank Coomeva Private Healthcare and the Coomeva Group for this wonderful opportunity. I am proud to be here today,” expresses engineer Montes. (“Our challenge is extraordi- nary because it will allow us to get closer to our users.
CCOORNPTOIGROATE ( ))interaction CONNECT TO OUR VIDEO CHANNEL Discover interactive content that supports your wellbeing. Our YouTube channel and the video gallery on our website revistasaludcoome- va.co have audiovisual and interactive resources about different topics that can help you have a healthy lifestyle. Find practical recipes, simple exercise routines, interesting information about your body and learn more about how to take care of your health, because Cuidarte es Quererte. Visit us and remember to subscribe and share our content on your social networks. Revista Salud Coomeva Cuidarte es quererte 76
TU PROGRAMA ( )CONTIGO ORO PLUS TIENE TODO PARA TI ¡Ahora viene con Coomeva Emergencia Médica incluido! Atención Atención de urgencias Asistencias médica 24/7. y emergencias. adicionales. Si aún no estás afiliado ¿qué esperas? Podrás aprovechar este servicio gratis 2 veces al año. A partir de la tercera utilización, por cada uso adicional se realizará un copago. Aplican condicion7e7s contractuales del Programa Oro Plus. Aplican condiciones contractuales de Coomeva Emergencia Médica.
( ))CORNPTOIGROATE keep in mind THE IMPORTANCE OF COLLAGEN This protein, found in the body, is fundamental in tissue formation. ADVISOR ELÍZABETH ALUMA - Pharmaceutical chemist Collagen is commonly known for its widespread decrease by age 20, but in a lesser proportion. use in cosmetic and skincare products. However, while it is a protein that helps maintain our com- Specifically, Aluma mentions the case of high-per- plexion, nails, and hair, it is found in almost a third of our bodies and contributes to motor functions as well formance athletes, who usually have more joint wear as bone and joint cartilage strength. along with other needs, despite having a balanced diet. Pharmaceutical chemist Elízabeth Aluma explains that collagen benefits tissue, stimulates In this case, “the idea of consuming collagen is elasticity, and intervenes in cerebral oxygenation, which impacts memory and counteracts the feeling to avoid illnesses in the future, such as tendinitis or of tiredness. Also, for premenopausal women, it also prevents vaginal dryness. arthrosis,” she states. The pharmaceutical chemist Some foods are natural sources of collagen, such as clarifies that you should have a prescription when eggs, meat proteins, and milk. Also, you have to keep in mind that with time, the levels of collagen in our taking supplements, (Close to a third bodies decrease. “People assume that after a certain and you should choose of the human body age (30 to 40 years old) collagen starts to decrease. But a product that, if swee- is collagen. actually, by the time you are 30 or 40 years old, you tened, is sweetened already have joint issues,” comments Elízabeth with natural sugar (ste- Aluma. She also states that this protein starts to via). “Collagen supple- ments are recommen- ded at night, when the body is resting, in order to be more effective. The same thing happens with hydrolyzed collagen (in particles), as it goes directly to the blood stream,” comments Aluma. 78
ELIGE UN LUGAR ( )CONTIGO CON PRIVILEGIOS ÚNICOS PARA TU SALUD Ven a los Centros Ambulatorios CHRISTUS SINERGIA ¿Tienes agendada alguna cita, examen o procedimiento de salud? Realízala en el centro de CHRISTUS SINERGIA más cercano y disfruta un espacio que te brinda alta tecnología, comodidad y beneficios exclusivos por ser usuario de Coomeva Medicina Prepagada: Disponibilidad de citas con médicos Exámenes de laboratorio sin copago. especialistas en 1 día. Los servicios médicos que necesitas Atención bajo el modelo EXPERIENCIA en un solo lugar. Cuidarte es Quererte. INTERNACIONAL Para obtener más información sobre las sedes y líneas telefónicas escanea este código. 79
( )CORPORATE directory OUR NETWORK OF PROVIDERS IN YOUR HANDS Learn about updates and news regarding our specialists in the northwest region of the country. INFORMATION UPDATES ADMISSIONS NORTHWEST REGION ENVIGADO APARTADÓ MEDELLÍN Peripheral Vascular Surgery General dentistry Head and neck surgery Juan Carlos Arrieta Bechara Juan David Mogollón Jiménez Álvaro Enrique Sanabria Quiroga Address: Carrera 48 # 46 A sur - 107 Address: Calle 98 # 103 - 111, office 112-113 Address: Calle 7 # 39 - 107, Torre Phone: 5740250 - 3125339799 Phone: 8281825 Medical, floor 13, office 1307 Phone: 2669633 MEDELLÍN BELLO Clinics, medical centers, and hospitals Endodontics General surgery Hermanas Hospitalarias del Sagrado Sumidental S.A. Jaime Andrés Montoya Botero Corazón de Jesús Address: Calle 44 # 49 B - 90 Address: Calle 78 B # 69 - 240, office 151 Address: Carrera 50 # 62 - 63 Phone: 3209790 Phone: 4459151 Phone: 5225001 ENVIGADO Clinics, medical centers, and hospitals Speech therapy Endodontics Promotores de Vida S.A.S. Mildre Rodríguez Ávila Sumidental S.A. Address: Carrera 98 # 103 - 89, office 1, floor 3 Address: Calle 32 # 72 A - 34 Address: Calle 37 sur # 37 - 23 Phone: 4444343 Phone: 5575504 Phone: 3209790 Dermatology Gynecology and Obstetrics Optometry Esteban Uribe Bojanini Susana Toro Fajardo Marcela Inés Van Arcken Bocarejo Address: Carrera 30 # 10 C- 228, office 513 Address: Carrera 55 A # 35 - 227, City Address: Carrera 48 # 25 sur - 136, office 1001 Phone: 3221275 Médica, tower 1, office 520 Phone: 6071564 Phone: 5577200 - 3042424333 Endodontics ITAGÜÍ Sumidental S.A. Neuropsychology Radiology center Addresses: Carrera 66 B # 35 A - 04. Astrid Elena Restrepo Bolaños Oral JMA S.A.S. Calle 57 # 46 - 43. Calle 47 D # 70 - 113. Address: Carrera 80 A # 36 - 12 Address: Carrera 52 D # 77 - 52 Carrera 49 # 58 - 45, floor 8 Phone: 4124994 - 3146875963 Phone: 4440840 Phone: 3209790 Psychology Clinical dentistry Physical therapy Esther María Mesa Quiroga MG Salud S.A. Susana Pradilla Cuartas Address: Calle 42 # 73 - 79 Address: Carrera 40 # 35 sur - 34 Address: Carrera 48 # 20 - 34, office 815 Phone: 30057238 Phone: 2541112 – 2923180 Phone: 2689231 80
( )CORPORATE directory Gynecology and obstetrics IN THE NORTHWEST REGION WE HAVE Clara María Mesa Restrepo A MEDICAL NETWORK IN THE FOLLOWING CITIES: Address: Diagonal 75 B # 2 A - 80, offi- ce 214 • Apartadó • La Ceja Phone: 3459214 • Bello • Medellín • Buriticá • Montería General dentistry • Carepa • Quibdó Alfonso Ariza Rodríguez • Caucasia • Rionegro Address: Circular 73B # 39 B - 115, offi- • Entrerríos • Sahagún ce 306 • Envigado • San Jerónimo Phone: 4449933 • Itagüí • Turbo Orthopedics and traumatology Julián Andrés Arango Mejía Addresses: Carrera 20 # 2 sur - 185, offi- ce 1109. Carrera 50 # 58 - 55 Phone: 3269211 MONTERÍA General medicine Salud a su Hogar IPS S.A.S. Address: Calle 25 # 6 - 48, floor 2 Phone: 7892893 (Remember that you have access to more than 1076 professio- nals and 219 health institutions in the Northwest. For more information regarding Coomeva Download our Coomeva MP App Private Healthcare’s Medical Directory, please visit: oficinavirtualmp.coome- va.com.co/DirectorioMovil-Web or scan the QR code below with your mobile device 81
( ))CORNPTOIGROATE institutional TOWARDS A DIGITAL Currently, companies are navigating the panorama of the AND CULTURAL “Industrial Revolution 4.0” and pursuing a digital trans- formation that, on occasion, is reduced only to techno- TRANSFOR- logy. This leaves organizational culture out, which also needs to MATION be reformed in order to prevent confusing situations and nega- tive impacts such as employee anxiety resulting from a lack of Change starts with the ability to undertake the expected changes. When culture is not habits that are developed considered to be the center of the organization and what levers the desired digital transformation, work absenteeism increases on a daily basis, along along with demotivation and talent abandonment. with self-care. Some statistics indicate that 50% of the responsibility for ADVISOR changes in the company are due to technology. But the other SANDRA YANIRA OCAMPO half is distributed in culture and process modification. It is National Manager of Human Resources important for leaders to encourage good habits, because it is Coomeva Private Healthcare essential in guiding employees to break detrimental practices. This also leads to an understanding of why transformation has a positive impact on their lives, and also relates to a type of stress that is beneficial and promotes action. This stress (positive stress) has to do with the ability to adapt to circumstances and a drive to achieve goals. This type of response does not impact health negatively and therefore does not cause feelings of being overwhelmed or frustrated or physical ailments (such as gastritis and migraines). Changing the way someone reacts to situations that cause stress contribu- tes to changing behavior, promoting self-care, and finally, •impacting teamwork and the organization’s evolution. 82
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