SAY “YES” TO SAYING “NO” FACTS ABOUT FAT ... › acsd › wp-content › uploads › 2014 › 06 › ...to help, even if you can’t do it yourself. Encourage others to step

Healthy Summertime Picnic Ideas

Smart choices for everyday living

APRIL 2015

HEALTHY SUMMER SNACKSAY “YES” TO SAYING “NO” FACTS ABOUT FAT

© 2015 Optum, Inc. 45500-022015 | This information is for intended users only. Reproduction in whole or in part without permission is prohibited.

ARE YOU A PEOPLE PLEASER? Do you find it hard to turn someone down when they ask for a favor, even when your own schedule is out of control? If so, maybe it’s time to do yourself a favor — and learn to say “no.”

Constantly doing things for others can leave too little time to

take care of your own needs. You might even be losing precious

time with family or friends. Overextending yourself can lead to

stress and anxiety, which can take a toll on your health.Here are five effective ways to say “no” to lessen the chances

of feeling guilty or hurting a relationship.

Taking Care®

If you have an address change, send it directly to the entity through which you receive the newsletter, such as your employer or health plan.

Taking Care is dedicated to helping people live healthier lives. However, this information and these resources don’t replace the necessary and individualized medical care offered by a health care professional. Not all treatments mentioned in Taking Care are covered by your health plan. Please check your health plan regarding covered services.

Taking Care adheres to stringent clinical standards and is reviewed by a team of medical professionals, including a variety of clinical specialists.

Optum isn’t responsible for the accuracy or content of websites listed as resources. Nor does it endorse any of the views expressed by them. Internet forums (such as blogs, message boards, discussion groups, bulletin boards or social networks) may contain personal opinions or misinformation and should be used carefully.

Unless otherwise noted, all models are used for illustrative purposes only.

© 2015 Optum, Inc. All rights reserved.

April 2015 Vol. 37, No. 4

How to Say “Yes” to Saying “No”

1. OFFER AN ALTER-NATIVE. “Perhaps we can have the picnic at the park instead of my backyard this year.” Suggesting another solution shows that you care about the person and want to help, even if you can’t do it yourself. Encourage others to step up and help out instead. Or provide the names of people who could do the work cheaply, such as high school students or college students.

2. PUT OFF YOUR ANSWER. “I’m not sure I’m free that day. Can I get back to you?” This is a good choice if you think you might actually want to do something, but first want to make sure you’re not overextending yourself.

3. OFFER TO TAKE ON A LESSER TASK. “I can’t bake cookies for the sale, but I can make a sign to put up.” This approach could be appropriate if you want to be involved, but not at the level asked of you.

4. DON’T DECIDE ALONE. “I’d like to check with my [spouse/boss/friend] first. I’ll let you know in a few days.” Sometimes bouncing an idea off a trusted colleague or loved one can help you look at it from different perspectives.

5. STAY IN THE LOOP. “I’m afraid I can’t help this time, but feel free to check back with me at a later date.” This answer keeps the door open for saying “yes” at another time without burning any bridges.

Sometimes saying “no” isn’t an option, or you may have a personal interest in helping. Learning when and what to say “no” to is important. Whatever you decide, take responsibility for your actions. If you’ve promised someone an answer at a later date, meet the deadline you agreed to.

PAGE 2 APRIL 2015 | TAKING CARE


There are several ways to learn whether you should lose weight. One method that is often used is your body mass index, or BMI.

BMI is an indicator of body fat-ness. A high BMI usually means you’re overweight or obese and you’re carrying too much unhealthy body fat. However, it may not be accurate for everyone. Talk with your doctor if you’re unsure.

KNOW THE FACTSLosing weight isn’t simply about appear-ance. Excess weight puts you at a higher risk for some chronic health problems. These include high blood pressure, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoar-thritis and respiratory problems — and even some cancers. You can see why it’s important to lose weight if your BMI is too high.

Conditions linked to being over-weight are some of the leading causes of preventable death in the United States. Smoking is the leading cause of prevent-able death in the U.S. If you’re a smoker and overweight, it may be time to set some goals for a healthier lifestyle. What could you be doing if you were healthi-er? What about 20 years from now?

CRUNCH YOUR NUMBERS

To find your BMI, follow this formula.

Divide your weight in pounds by your

height in inches squared and

multiply by 703.

WHERE DO YOU STAND?

Underweight: below 18.5 Normal: 18.5 to 24.9 Overweight: 25 to 29.9Obese: 30 and above

Example

Your Values

5’5”

WEIGHT (lbs.) HEIGHT (in.) BMI

Once you’re over-weight, it can be hard

to lose weight perma-nently. You may have tried

fad diets or other shortcuts in hopes of a rapid weight loss — only to be disappointed when you gained the pounds back. Here’s the real deal: The winning combination for losing weight is a healthy diet with fewer calories and increased physical activity. These lifestyle changes can help you get to a healthy BMI.

GETTING STARTEDHere are some steps you can take right now. Find out your BMI. Is it in a healthy range? If not, make a deal with yourself. Choose to lose weight. Set some realistic goals. Get support from friends and family.

You may have to develop new lifestyle habits as you begin your weight-loss ef-forts. These will include choosing healthy foods with fewer calories. You’ll also want to make physical activity part of your daily routine.

Talk with your doctor before launch-ing into an exercise or any weight-loss program, especially if you have a chronic health condition.

BMI:Body mass

index is a measure of body fat based

on height and weight.

The ABCs of Your BMIUnderstanding your BMI is an important step in caring for your health



Raw veggies are crisp, delicious and easy to pack. Always rinse vegetables before cutting or serving. Prepare pre-cut bags of celery, carrots, multi-colored peppers and cucumbers. Sliced cherry tomatoes and cut-up radishes are also great options.

• There are many tasty and nutritious dips you can use. Skip the ranch and take along hummus, salsa, fat-free bean dip, low-fat yogurt or cottage cheese blended with herbs and spices.

• Fresh fruits such as cut-up grapes or melon are easy and fun at a picnic. • Whole-grain crackers and low-fat cheese (light cheddar, low-fat string cheese or mini part-skim mozzarella balls) are great options, too. • For adults and older children, a small amount of unsalted mixed nuts can take the hunger edge off until lunch or dinner is ready.

WHETHER IT’S A DAY AT THE BEACH, a local park or your own backyard, picnics are a great way to celebrate an event. Picnics also offer a chance to relax and pass the time with friends and family on a beautiful day.

But typical picnic foods are often not as nutritious as they could be. They may include high-calorie and high-fat foods. With just a little careful planning, though, you can create a nutri-tious picnic spread that kids and adults alike will enjoy.

Classic picnic salads typically include potato, pasta, tuna or egg salad. Often made with mayo, these sides tend to have higher amounts of fat and calories.

• Mix low-fat mayonnaise with thick Greek-style yogurt instead of full-fat mayo. • For extra fiber, use whole-grain pasta, brown rice, barley, quinoa or beans as your salad base. • Use extra greens and/or raw veggies in proportion to grain or pasta. This cuts the overall calories and fills you up with extra fiber and nutrients to boot. • Prepare a big chopped salad with lots of different veggies cut up into bite-size pieces. • Top your greens with your pre-cooked leftovers. Thin-sliced steak, chicken strips, sliced pork and pieces of salmon are all great choices. Be sure to keep hot foods hot and cold foods cold.



Spring and summer are the perfect time for ripe fresh fruit. Fruit usually appeals to kids as well as grownups and you don’t need to save it for dessert!

• Prep a colorful fruit salad or platter with a variety of berries, cherries, melon, grapes, kiwi or any other favorites. • Bring fresh plums, peaches or nectarines for easy munching. • Who can resist a ripe, sweet watermelon? • If you want to bring cookies or brownies, make the portions small. Always have fruit as the main option.

NOTE: Many foods such as grapes, cherry tomatoes, hot dogs, hard candies and nuts can present a choking hazard for small children. Cut hot dogs lengthwise and cut up any foods that could present a choking hazard. Always monitor younger kids while they’re eating.

Looking for a healthy meal idea? Consider some of these options.

• Use whole-grain tortilla wraps or pitas. Stuff them with grilled vegetables, grilled chicken, hummus or lean cold cuts (turkey, ham, roast beef or chicken). • Add lettuce, tomato, roasted peppers, cucumber and other veggies to your wraps for added fiber and nutrition. Use hummus, mustard, low-fat mayo or avocado as a condiment.

If your picnic site has a grill, think about alternatives to the usual burgers and hot dogs.

• Fire up with lean meat, poultry and fish. Turkey burgers, skinless chicken breasts, pork tenderloin or any type of fish is great on the grill and will save on fat and calories. • Marinate meats before grilling. Some studies show that marinades can reduce the formation of carcinogens. • Vegetables such as corn, eggplant, zucchini, portobello mushrooms and red peppers are other grill favorites. Marinate in low-fat dressing or olive oil.

SAFETY COMES FIRSTObserve proper food-handling practices during your picnic. Remember the four key steps to food safety: clean, separate, cook and chill:

• RINSE FRUITS AND VEGGIES BEFORE SERVING. Handle food with clean hands, and wash surfaces and utensils after using.

• KEEP MEAT, POULTRY, SEAFOOD AND EGGS SEPARATE FROM OTHER FOODS. Wash cutting boards after each use.

• COOK FOODS THOROUGHLY. Keep hot foods hot and cold foods cold.

• CHILL LEFTOVERS PROMPTLY. If in doubt, throw it out.

PRACTICE HEALTHY

HYDRATION

Bring along drinks that will be refreshing and

quench your thirst, but not add too much sugar

to your picnic.



Keeping track of medical expenses can be confusing. But taking a little time to get organized can have a big payoff.

Keep all your records in one place and make a note on why you incurred each expense as you put it away. Track your medical expenses with a basic spreadsheet, web-based tool or app. Explore a little to find a tracking sys-tem that best fits your lifestyle.

WHY IT’S IMPORTANTMedical expenses can add up during the year. All health expenses above 10 percent of your adjusted gross income can be claimed as an income tax deduction for adults under 65. For people older than 65, the limit is 7.5 percent. You can claim insurance premiums, co-payments, prescription medicines and certain lodging and transportation. Keep precise records and hang on to all your receipts.

But a tax deduction isn’t the only reason to keep records.

Legal reasonsMedical costs related to a motor vehicle or work-related accident often may be covered by another insurer. Whether you get full coverage immediately or end up filing a court

case, it’s important to keep records to back up your claim.

ReimbursementsReview your list of tests and proce-dures to make sure you’re billed for something you actually received. If you are overcharged or billed for a medical

service or treatment you didn’t receive, contact your insurance provider. You will need to provide evidence, so have as much documentation as possible.

It might seem like one more thing you need to do, but keeping track of your medical expenses can benefit you in many ways.

Watch Your MoneyTracking your medical expenses

MAKE SURE THAT YOU KEEP… A list of all tests, procedures and drugs you are given

Copies of bills from doctors, clinics and hospitals (make sure each one is dated and check for errors)

Anything in writing from your insurance company, including explanation of benefits (EOB)

Notes from conversations with your insurance company or your doctor about billing and payments

Payment records and receipts

Copies of referral forms

Insurance premium information

Transportation expense records



Serve this delicious appetizer with assorted vegetable dippers. Some tasty options include peeled baby carrots, zucchini slices, pea pods, yellow summer squash sticks and/or red sweet pepper strips. It’s also great at snack time or to spread on a whole-grain mini pita.

Ingredients: 1 cup sliced carrots 1 (15 ounce) can garbanzo beans

(chickpeas), rinsed and drained ¼ cup tahini (sesame seed paste) 2 Tablespoons lemon juice 2 cloves garlic, minced ½ teaspoon ground cumin ¼ teaspoon salt (optional) 2 Tablespoons fresh parsley

Directions: In a small covered saucepan, cook carrots in a small amount of boiling water for 6 to 8 minutes or until tender; drain. In a food processor, combine cooked carrots, garbanzo beans, tahini, lemon juice, garlic, cumin and salt (if using). Cover and process until mixture is smooth. Transfer to a small serving bowl. Chop parsley and stir in one tablespoon. Cover and chill for at least 1 hour or for up to 3 days. Garnish with remainder of chopped parsley before serving.

CARROT HUMMUS

Nutritional information per serving: Makes 8 servings. Calories 100 / Fat 5 g / Saturated fat 1 g / Cholesterol 0 mg / Protein 4 g / Carbohydrates 12 g / Fiber 4 g / Sodium 156 mg



At the beach, a local park or your own backyard!

Healthy Summertime Picnic Ideas

Smart choices for everyday living

APRIL 2015

HEALTHY SUMMER SNACKSAY “YES” TO SAYING “NO” FACTS ABOUT FAT

3 The ABCs of Your BMI: An important step toward weightloss

4 Healthy Summertime: Your guide to nutritious picnicking

6 Watch Your Money: Keeping track of medical expenses

INSIDE

Taking Care is brought to you by

000757 45500-022015

A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Spring FlowersSPRING IS HERE, and you may be start-ing up your annual garden. Studies have shown gardening can be beneficial for your health and wellbeing. Being in na-ture has been shown to reduce the stress hormone cortisol; additionally, garden-ing has been proven a highly effective method of light to moderate exercise. However, in order to maintain a healthy garden, you must maintain a healthy you.

Protect yourself against injury. • Know your limits and do not overdo it to avoid back or muscle strain. • Make sure all your gardening tools are not broken and do not remove any safety guards. • Wear the right gear for the job; including close-toed shoes when mowing. • Wear insect repellent to protect against disease transferred by mosquitos. • If you are pregnant, protect yourself against Toxoplasmosis, a parasite transferrable from birds and cats, by

wearing gloves with rubber coating and washing your hands before touching your face, food or drink.

Protect yourself against the sun.

• Wear protective clothing, including a wide brimmed hat, long sleeves, pants and sunglasses. • Wear a broad spectrum sunscreen with an SPF of 30 or higher and re-apply at least every 2 hours. • Wear a lip balm containing sunscreen.

Protect yourself against the heat.

• Drink lots of fluids to ward off dehydration. • Avoid drinks high in sugar or containing alcohol as these will actually make you lose fluid.

• Take breaks and rest in the shade to cool down.

• Watch for signs of heat-related illness, including dizziness,

headache, nausea or confusion.

WEBT Reminder:Visit www.WyomingBlue.com and

www.MyPrime.com for personalized information on your health plan to aide in reducing costs.

Willis• Elaine Anderson, Account Manager

[email protected]• Dorothy Kouba, Account Manager

[email protected]• Cindy Stephenson, RN,

Account Manager [email protected]

(307) 634-5566(307) 634-0664 fax(800) 640-4459 WY



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SAY “YES” TO SAYING “NO” FACTS ABOUT FAT ... › acsd › wp-content › uploads › 2014 › 06 › ...to help, even if you can’t do it yourself. Encourage others to step