)WITH YOUR WORLD 30 % IS THE MAXIMUM PROPORTION THAT FAT SHOULD REPRESENT IN THE TOTAL CALORIE INTAKE FOR A BALANCED DIET, ACCORDING TO THE WHO. FAVORING THE CONSUMPTION OF NATURAL FOOD AND CHOOSING MORE NUTRITIOUS RECIPES ARE KEY TO HEALTHIER NUTRITION. LESS ULTRA-PROCESSED FOOD BETTER COOKING METHODS KEEP A BALANCE Choose more natural ingredients that You can replace fried food, for example, It’s vital to remember to drink plenty of provide nutrients to the body, such as with baked, grilled or steamed water and limit the consumption of fruit, vegetables, greens and whole grains. preparations, with the latter being ideal sugar, salt and saturated fats, and don’t for vegetables. forget to exercise.
WCOITNH TYUOMURUNWDOORLD ( ) )nutrition INDULGE YOURSELF WITH VEGETABLES Make the most of the nutritional benefits of vegetables and greens, the stars of these dishes. ADVISOR ANA MARÍA YEPES, Nutritionist Doctor When we refer to a plant-based diet, we mean a preference While there are no contraindications for following a vege- for food of natural and not animal origin. However, a tarian or vegan diet, Yepes suggests checking with a specialist vegetarian diet cannot necessarily be defined in this in the subject at the time of making the transition. If the aim way. “If it’s plant based, between 80% and 90% of the ingredients is to reduce the consumption of animal protein, the recom- come from the earth, and the rest are processed or minimally proc- mendation is to keep the required amount of protein in mind. essed”, explains the nutritionist Ana María Yepes. “A person with a healthy weight needs around a gram of pro- tein for each kilogram”, she points out. Along these same lines, there are some distinctions to be made. Lacto-ovo vegetarians, for example, consume eggs and In order for any kind of diet to be balanced, it must contain dairy products, while strict vegetarians (or vegans) remove any essential nutrients that are not necessarily obtained from ani- kind of food or product that comes from animals from their mals. Protein can be found in pulses such as beans, lentils, diet. What is known as ‘flexitarianism’, in turn, involves the chickpeas, soy and peanut, and in whole grains like brown rice, consumption of meat once or twice a week, with the remain- quinoa and whole wheat. Iron is present in green leafy vegeta- ing meals being vegetarian. bles, and can be better absorbed in combination with sources of vitamin C like bell peppers, strawberries and kiwi fruits. Nuts, sesame seeds, oranges and mandarins contain calcium, and omega-3 fats can be found in seaweed, chia and flax seeds and walnuts. Between five and 15 minutes of sunlight (before 10am and after 4pm) are ideal for gaining vitamin D. Vitamin B12, for its part, is obtained from animal protein and supple- ments might be needed in some cases. There’s no doubt that a vegetarian or vegan diet is a long way from being a boring idea. Amalia Villegas, a specialist in con- scious cooking and educational project leader with over 30 years of professional experience in the kitchen, says that many alterna- tives exist. “I’ve been witness to how eating habits are a gateway to awakening consciousness: when the method changes, so does the backdrop. Food opens a door for us towards an infinite uni- •verse of creativity and connection with life”, Villegas adds RECIPES AMALIA VILLEGAS, on Instagram @amalia.cocinacotidiana 52
( )CON TU MUNDO LACTOSE-FREE OPTION 1 Chickpeas are high in soluble and insoluble fiber KALE AND and an excellent source of CHICKPEA STEW vegetable protein. Serves 2 INGREDIENTS: 1 tbsp ghee OPTION 2 1 onion CREAM OF ZUCCHINI 1 g root ginger (peeled and diced) SOUP WITH CILANTRO 1 tsp cumin seeds AND COCONUT 1 tsp turmeric 1 tsp cilantro Serves 2 1 tsp ground cardamom INGREDIENTS: 2 ripe tomatoes (peeled and diced) 1 bunch kale or spinach 1 zucchini 1 cup chickpeas (cooked) 1 bunch cilantro 1 cup vegetable stock 2 cups light coconut milk 1 cup thick coconut milk 1 clove garlic INSTRUCTION: 1 Fresh cilantro, to taste 1/4 cup grated coconut - Chop the zucchini in slices half a centimeter thick. Steam for five minutes or until the zucchini appears INSTRUCTION: bright green. Then, blend it with the cilantro and coconut milk and add salt to taste. - Heat the ghee, add the onion and leave on a medium This preparation can be used as a base to experiment heat until it browns. Turn up the heat and add the ginger with different vegetables and replace the cilantro with and spices. When it gives off an aroma, mix in the toma- other herbs or spices, such as squash and basil, toes and stir for two minutes. cauliflower and cumin, and carrot and fennel. - Remove and chop the kale leaves and add them to the pan with the cooked chickpeas, vegetable stock and coconut milk. Reduce to a medium heat, cover with a lid and leave for 10 minutes until the kale softens. Season with salt and pepper. - Separately, cook the garlic with a tablespoon of ghee, cilan- tro and coconut, and brown on a low heat. Serve over the chickpeas and garnish with a touch of fresh cilantro. RICH Zucchini (or courgette) IN SPICES contains vitamin A and minerals like magnesium and potassium. 53
WCOITNH TYUOMURUNWDOORLD ( ) )nutrition FREE FROM SUGAR AND SWEETENERS OPTION 3 Ginger is a root vegetable that is considered to have PASSION FRUIT, CARDAMOM anti-inflammatory properties. AND GINGER CAKE INGREDIENTS: INSTRUCTION: 100 ml sunflower oil - Preheat the oven to 200°C. Grease and 275 g wheat flower flour a cake tin. 150 g powdered raw cane sugar - Mix together the flour, raw cane sugar, 1 tsp baking powder baking powder and spices. Add the passion 1 tsp ground ginger fruit juice and sunflower oil and blend in all 2 tsp ground cardamom the ingredients. passion fruit juice - Put the mixture in the cake tin and bake for 170 ml 30 minutes, then use the knife test to check if it is cooked through. Leave to cool for 10 For the decoration minutes and remove from the tin. - Blend the ingredients for the decoration 4 tsp oats and sprinkle the cake with the mixture. 2 tsp raw cane sugar 1 tsp ground ginger Cardamom is a spice that provides flavor and freshness, and contains vitamin C. 54
( )CON TU MUNDO 55
( )CON TU MUNDO 8 UPDATED BELIEFS REGARDING MENSTRUAL CUPS This feminine hygiene item represents Due to their novel status, it’s normal an alternative with many advantages for worries and lack of awareness over traditional products to exist on the subject. However, the gynecologist and obstetrician Andrea ADVISOR Mejía considers menstrual cups to be an ANDREA MEJÍA entirely valid and safe option for those Gynecologist and Obstetrician women who want to experience their period in a more sustainable way. With her help, we disprove some of the common myths around the product and •reveal some of its advantages 56
( ( )WITCHOYNOTUURMWUONRDLOD for her 1 2 3 They’re more sustainable than sanitary Filtering is more likely than with other You can feel them more than a tam- towels and tampons. Menstrual cups methods. If you use the right size (small pon. As it involves a more intricate have a lifespan of between three and for women without an active sex life, process, putting it in and taking it out five years, meaning that they can be medium for those who haven’t had may be more uncomfortable than with used for between 33 and 65 menstrual children, and large for those who have) a tampon, although each person finds cycles. Over the same period of time, a and learn how to insert it properly, out the way that works best for them. woman would get through an average of there’s no reason for accidents. “One There’s no need for it to cause you between 825 and 1625 sanitary towels of the things you discover through more discomfort than inserting a tam- and/or tampons, the components of using them is that you don’t menstrua- pon, and it doesn’t feel any different which contain a percentage of plastic. te as much as you seem to”, says Mejía. unless it’s positioned incorrectly. 4 5 6 They can get stuck inside. “It’s very They can cause you to lose your vir- They can lead to infections. As with difficult for menstrual cups to get ginity. “This doesn’t present any pro- other methods, poor hygiene can stuck inside,” explains Dr. Mejía. You blem, as they are positioned in a cause infections. Menstrual cups squeeze it together when inserting it, part of the vaginal canal that has should be inserted and removed with and when it returns to its normal nothing to do with the hymen, and clean hands, and taken out to dispose shape a vacuum is created, so by they can be used regardless of of their contents every four to eight squeezing it together again it should whether the patient is a virgin or hours depending on the flow of each be easy to remove. You can also do not- it won’t interfere with that”, the woman. They should also be boiled Kegel exercises to move it. gynecologist notes. before use and before being put away. 7 8 They reduce cramps. By working more They require a storage method. naturally and bringing about This isn’t necessary, although downwards flow, the endometrium in the different brands have the uterus doesn’t become as inflamed accessories available for and the feeling of cramps can diminish carrying them, and for washing in comparison with tampons. and boiling them more easily. 57
WHETHER AT HOME OR Rapid change over a short time. The OUT AND ABOUT, pandemic put a stop to the lifestyle that prioritizes instant gratification DON’T LOSE and speed, forcing us to embrace a new YOUR COOL ‘slow life’ culture, as the clinical psycholo- gist Juan Carlos Posada defines it, in The way of doing things has which the focus is on self-care and follow- changed, and this requires better ing biosecurity protocols. For children planning to prevent stress from and adults, this ‘new normal’ has made taking hold of your life. them more patient and understanding of their new reality. ADVISOR JUAN CARLOS POSADA, Clinical Psychologist In the world of work — or home work- ing — people feel they work more due to a multiplicity of roles: as well as keeping to meetings specific to their position, many employees have to supervise their chil- dren’s homework and cook meals. “This means that we’ve swapped the time we spend traveling in a vehicle or working alongside colleagues in the office for household chores and obligations. There is an increased perception of having more tasks, and it’s difficult to find alternative ways of spending time at home”, Posada explains. The challenge lies in the fact
( ( )WITCHOYNOTUURMWUONRDLOD trends that our social lives, entertainment and office you don’t miss places that are no ing those daily tasks that are more com- even sport are mediated by the same com- longer available to you! plex or require more effort. puter we use for work. Organizing your day and using lists to Not everything is hard work: during As he states, according to children plan activities with the help of a pen and the day, priority should be given to those and young people educational perform- paper will generate a sense of achievement activities that don’t require as much ance is poorer because at school every- after you cross off each completed activity. time or effort. It’s also important to thing was regulated by a bell: there were Technology can be a fantastic ally: apps and achieve small victories that will encour- pauses for breaks, and face-to-face study virtual assistants can be of great help in cre- age the brain to press forward and keep methodologies with very specific time ating alarms for tasks that you have to carry emotions healthy. The key is to be stra- management. Fostering a commitment out by a specific time. It’s important to tegic. Dividing your daily activities into to online learning is a challenge for par- allow a few extra minutes when calculating responsibilities, obligations and treats ents and teachers, who have to turn to time, particularly if the activities are carried can help when planning your day. Based strategies in order to ensure it. out in the street, as they may take longer on this, new routines can be established due to biosecurity protocols and lines. that will prove useful, taking into “Now is the time to study less in front account the changes regarding telework- of a screen. Emphasis should be placed on Take full advantage of an ‘Einstein ing, distance education, essential and the most important and basic subjects moment’, that time of the day when your occasional purchases, and visits to main (math, Spanish and history, among oth- concentration is at its peak and your body street businesses. In all these cases, it’s ers), but it’s important for students to feels fulfilled, energetic and ready for vital to remember that self-care is a per- have other subjects to work on vocation- work. Learning to identify this feeling is ally and exploratively, that is, for them to vital, in order to make the most of it dur- •sonal responsibility have elective courses like at college”, Posada proposes. In this way, students BASIC HABITS FOR would have the opportunity to receive a GENERAL WELLBEING creative, fun education that was not based on a routine that entails spending all day Mental health specialists talk of keeping up routines as a way of on digital platforms, thus making space having as much control as possible over an uncertain environ- for more experiential workshops. ment. To that end, the following guidelines are recommended: ORDER AND DISCIPLINE ► Establish a regular eating schedule, healthy habit. In order to manage your time better both inside and outside the house, the idea is particularly for small children. Take care ► Go to bed at the same time every day to stick to your routine. To achieve this, it’s advisable to dedicate the eight working to eat in a different space to the one and, at least one hour before, hours to something productive, even if you don’t have a formal job. This time can they use to study. Avoid food loaded disconnect from technological devices be allocated to a personal project that you’ve put on the back burner, such as with added sugar, such as ultra- that emit the so-called “blue light” starting a family business, writing a book or taking an online course that will gener- processed products, which according to that can disrupt sleep patterns. ate extra income for you. a 2017 WHO report “are of a very poor ► If you wake up during the night, the Nevertheless, you could follow the eight-hour rule: eight hours for work, nutritional quality and are typically full best thing is to get out of bed and eight for rest and eight for sleep. If so, use order and discipline to try to take active of flavor, sometimes to the point of look for a relaxing activity. The next breaks, have fun, spend time with your family, make time for lunch and lie down being almost addictive; they imitate day, don’t sleep during the day and for a nap. Ideally, don’t get used to taking one in bed, so that when you return to the natural foodstuffs and are mistakenly when night comes take a relaxing bath seen as healthy”. Examples of such and dim the lights so that you can get foods include candy and soda. to sleep in the normal way. Visit a ► Follow a daily exercise routine, ideally specialist if insomnia becomes a at the same time in order to create a frequent occurrence.
( )CONTIGO )CORPORATE servicio THE DAY IN MARCH WHEN WE CELEBRATE INTERNATIONAL WOMEN’S DAY, ESTABLISHED BY THE UN IN 1975. A DATE TO RAISE MORE AWARENESS AROUND ISSUES LIKE GENDER-BASED VIOLENCE, AUTONOMY AND ACCESS TO HEALTHCARE. THE SEARCH FOR EQUALITY This involves driving actions, based on everyday life as well, in order to create a more equal world and therefore bridge gaps. FROM INFANCY UN Women reminds us of the importance of teaching girls how precious and capable they are, and that they deserve the same level of respect as everyone else. HEALTH IS PARAMOUNT Discrimination hinders access to this fundamental right, and all women need to have guarantees for their physical and mental health. 60
( ( )COCROPONRTAIGTOE institutional WE SUPPORT YOUR PROCESS Discover the benefits offered to MATERNIDAD you and your baby by Maternidad CONTIGO Contigo, a program from our PROVIDES Cuidarte es Quererte model by YOU WITH Coomeva Private Healthcare. ► Doulas to offer you support and A new arrival in a family is a real who will be there to monitor the proc- monitoring throughout pregnancy adventure: full of challenges, ess and give you advice and emotional and following the birth of your lessons, but above all lots of support during pregnancy, birth and, newborn. love. And of course, with the later, your time with your newborn. Maternidad Contigo program at ► A personalized online education Coomeva Private Healthcare, we are Through this program from the plan, according to your stage of by your side during this life process Cuidarte es Quererte model by pregnancy. and we provide you with the services Coomeva Private Healthcare, we and information you need. ensure that both parents and chil- ► General medicine video checkups dren receive individualized care in without direct payment coupons. We want to look after yours and education, relevant procedures, inter- your baby’s health, and offer you ventions, and timely control of any ► Unlimited teleguidance with advice as a new parent. That’s why we biological, psychological and social psychology and nutrition. also make a doula available to you, •risks that may occur ► Personalized assistance with administrative procedures. 61
( )CONTIGO xxxxxxxxx CUIDARTE ES QUERERTE FOR EVERY STAGE OF LIFE Through health education guidelines and activities, we support you and your family in achieving greater wellbeing and health. We’re with you to help you change and transform your life by adopting healthy habits. To that end, at Coomeva Private Healthcare we have made our Cuidarte es Quererte value promise tangible through our risk management model, so that you can con- nect with us, foster a healthier family and social environment, and put self-care into practice. In this way, we support you in achieving your goals through an out- standing team of healthcare profession- als, who are available to assist you at all times. Through Cuidarte es Quererte and its values: Caring, Solving, Supporting and Generating Wellbeing, we present the programs that will accom- pany you during the most important •stages of yours and your family’s lives 62
( ( )COCROPONRTAIGTOE institutional CUIDA TU BIENESTAR Leading a healthy lifestyle is within everyone’s reach, and it depends on you. Through this pro- gram, Coomeva Private Healthcare provides guidelines that will enable you to make the neces- sary changes in yours and your family’s lives. Using online training and activities aimed at preven- tion, we support you so that you can build a life full of wellbeing based on our seven pillars: heal- thy lifestyle habits, restorative sleep and rest, a suitable diet, physical activity, managing emotions, healthy sexuality, and time to strengthen family and friendship bonds. TE ACOMPAÑO In order to assist you, we provide health management through support and intervention in modifiable risk factors, preventing a decline in your clinical con- dition, secondary complications and avoidable hospitalizations. CUIDAR DE TI This program is designed to offer support in the management of the health services of members with high-risk and high-cost priority pathologies, in order to quickly iden- tify technical healthcare needs so that they can be managed opportunely, thus redu- cing associated complications and/or controlling residual risks. MATERNIDAD CONTIGO Nothing is more important than ensuring the health of mothers and their unborn children, so if you’re currently expecting a baby you have our support (find out more on the next page). JUNTOS CUIDADOS PALIATIVOS This program aims to ensure comprehensive, coordinated care across the network of healthcare professionals defined by Coomeva Private Healthcare. In this way, the quality of life of the families and members who require special care at an advanced stage of disease is improved. 63
( ))CONRPTOIGROATE institutional OUR MEDICAL NETWORK IN THE CENTRAL-EASTERN REGION Have at your fingertips the updates and news for our network of providers in this part of the country. ADMISSIONS Address: Calle 93B #17-12, office 308 Internal medicine / pulmonology Phone: 6185592 - 3125447446 Carlos Enrique Ríos Sossa Address: Carrera 6A #60-19, CENTRAL-EASTERN REGION Hearing tests Surgimedica building, office 503 Audiocom S.A.S. Phone: 2747226 - 3224508789 BOGOTÁ Address: Carrera 14 #75-76, floors 3, 4 Cardiology and 5 LA DORADA Corazón & Electrofisiología Country Phone: 7420904 Home checkup Address: Calle 83 #16A-44, Mi IPS S.A.S. office 302 CHÍA Address: Carrera 7 #12-24 Phone: 4785577 - 3173813070 Mastology Phone: 8370233 - 3152070186 Luis Hernán Guzmán Abi Saab Luz Marietta Juan Guardela Address: Avenida Paseo de los Zipas, MADRID Address: Carrera 19A #82-85, Country Clínica Marly Jorge Cavelier building, Optometry Medical Center building, office 407 office 405, Bojaca village Elkin Ignacio Avellaneda González Phone: 3167429057 Phone: 6532000 ext. 9454 - Address: Calle 7 #1A-91 Este, Casa 3208463834 - 3193223431 Blanca mall, store 14 Gynecologic oncology Phone: 8205837 - 3008307630 Jairo Mendoza Quevedo FUSAGASUGÁ Address: Carrera 19A #82-85, office 415 Ophthalmology NEIVA Phone: 7953131 ext. 4000 - 3115057831 Centro Ocular de Miopía Diagnostic images Dr. Rincón S.A.S. Unidades Diagnósticas Especializadas Jarol John Torres Leottaut Address: Calle 17 #11-16 S.A.S. (UNIDIAG) Address: Calle 134 #7B-83, office 1007 Phone: 8674243 - 3164713666 - Address: Calle 18 #5A-86 Phone: 7041106 - 3132101582 3115360099 Phone: 8645252 - 3212536629 Gynecology and obstetrics IBAGUÉ VILLAVICENCIO Diana Lorena Vélez Rizo Plastic and reconstructive surgery Gastroenterology Address: Calle 134 #7B-83, El Bosque Mario Didi Cruz Sánchez Servicios en Gastrohepatología y building, office 1007 Address: Carrera 12 Sur #93-21, Endoscopia Digestivas S.A.S. (CENDIT) Phone: 7041106 - 3132045479 Medicadiz Clinic, office 404 Address: Calle 15# 40-01, Primavera Phone: 3174524005 - 3153229125 Urbana mall, office 542 Mastology Phone: 6784673 - 3134711382 Ana María Mejía Múnera Home checkup Address: Carrera 19C #90-30, office 501 Instituto Médico Integral Colombiano Gynecology and obstetrics Phone: 6161799 ext. 644 - 642 IPS S.A.S. (IMIC) Christian Adolfo Bernal Pulido Address: Carrera 4C #31-30 Address: Calle 33A #38-56 Ophthalmology Phone: 3222432739 – 3012294533 Phone: 6849787 - 3178942387 Ronald Enrique Vides Cuadros 64
( )CONTIGO Psychology Claudia Marcela Díaz Sánchez Address: Carrera 40 #35-63 Phone: 3158197204 YOPAL Home checkup Centro de Habilitación Integral Orinoco IPS S.A.S. Address: Calle 23 #10-73 Phone: 6333415 – 3208813153 IN THE CENTRAL-EASTERN REGION, WE HAVE A MEDICAL NETWORK IN THE FOLLOWING CITIES: • Acacías • Florencia • Pitalito ( Remember that • Arauca • Funza • Puerto over 1,038 professionals and • Bogotá • Fusagasugá 346 healthcare institutions are • Cajicá • Girardot Gaitán available to you in the central- • Chía • Ibagué • Sogamoso eastern region. • Cota • La Dorada • Sopó • Duitama • Madrid • Tunja • El Espinal • Mosquera • Villavicencio • Facatativá • Neiva • Yopal • Zipaquirá Download our Coomeva Private Healthcare app To view Coomeva Private Healthcare’s medical direc- tory in detail, please visit: oficinavirtualmp.coome- va.com.co/DirectorioMovil-Web or scan the following QR code with your mobile device. 65
( ))CONRPTOIGROATE institutional SERVICE CHANNELS IN ONE PLACE Via a web portal, you can choose how you want to contact us and obtain more benefits. Accessing the health services and Through our web portal, you can access all benefits of Coomeva Private our services and benefits and watch the Healthcare is easier than ever tutorials on our support channels so that you through the Contact Us and Support know how they work. Our goal to look after Channels tab on our website at you and your loved ones, because we’re https://medicinaprepagada.coom- more than just healthcare plans! eva.com.co. In order to offer you the best possible service, we have combined all the options that are available to you in one place, so that you can find what you need more easily. They are outlined for you below. WHATSAPP LINE Enabling you to use your cellphone to effortlessly fill out medical authorizations, carry out administrative procedures such as payments or certificates, and clear up any doubts you have about Covid–19. VIRTUAL OFFICE OR APP To facilitate your access to the virtual directory of specialists, payments, authorizations and certificates, as well as our Coomeva Revista Salud journal and consultations via Dr. Felix, you can enter the virtual office through our website or downlo- ad the app on your cellphone. DR. FÉLIX Making virtual medical assistan- ce, online chat and teleguidan- ce available to you. 66
( )CONTIGO 67
Search
