Smart choices for everyday living - Albany County …...Kick tobacco to the curb Join the Great American Smokeout Looking for that final push to quit smoking for good? The 38th annual

for you…

OURWISH

Smart choices for everyday living

NOVEMBER 2013

Party time! Tips to navigate the buffet table

See page 4!Be in the know about

SHINGLES

Enjoy the season with more

joy and health — and less stress

© 2013 Optum This information is for intended users only. Reproduction in whole or in part without permission is prohibited.

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.

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.OPTPRJ1515 © 2013 Optum

Taking Care adheres to stringent clinical standards and is reviewed by the following medical professionals, in conjunction with a variety of medical specialists:

Michael W. Rosen, M.D. Senior National Medical Director, Clinical Content, Optum

Phyllis D. Cross, M.D., M.P.H. Medical Director, Clinical Content, Optum

Karis Gabrielson, R.N. Senior Nurse Consultant,

Optum

Arleen Fitzgerald, L.I.C.S.W. Behavioral Health Expert, Optum

Melanie R. Polk, M.M.Sc., R.D., F.A.D.A. Nutrition Consultant, Optum

November 2013 Vol. 35, No. 11

It’s party season! And, for some people, that means raising a glass with friends and family. If you choose to drink alcohol, be sure you use a designated driver, taxi or other safe way to get home.

In fact, why not make it a promise? You can add your name to this pre-party pledge from the National Highway Traffic Safety Administration: “I’m going to be smart; I won’t drive while buzzed.” To sign the pledge, go to buzzeddriving.adcouncil.org.

Make another smart move. If you have questions about alcohol use — or have difficulty drinking in moderation — talk with your doctor.

‘I won’t drive while buzzed’

Peanut butter hummusHere’s a nutty take on a tasty party spread — from the National Heart, Lung, and Blood Institute. If your crowd prefers a little less heat, swap the cayenne for paprika. Serve it with whole-wheat pita chips or veggie sticks.*

Ingredients 2 cups canned low-sodium

chickpeas, rinsed ¼ cup low-sodium

chicken broth ¼ cup lemon juice 2–3 tablespoons diced

garlic (about 4 to 6 garlic cloves)

¼ cup creamy peanut butter — or try almond or cashew butter

¼ teaspoon cayenne pepper, or to taste

1 tablespoon olive oil

DirectionsCombine all ingredients in a food processor or blender. Puree until smooth. *Some foods mentioned here are not intended for small children. They may cause choking. And, make sure you’re aware of any allergies when serving food to children and guests.

Kick tobacco to the curbJoin the Great American Smokeout Looking for that final push to quit smoking for good? The 38th annual Great American Smokeout on Nov. 21 might be just the jump-start you need. That’s the day smokers across the country will go smoke-free — or launch their plans to stop smoking.

To join the crowd of quitters, go to Cancer.org. Search for “smokeout.” You’ll find these helpful resources and more: • A guide to quitting smoking • A countdown clock to your quit day • Badges to announce your plans on social media • A mobile game to help you get past a craving

Talk with your doctor, too. For example, you might have questions about quit-smoking medications and what’s right for you.

No

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21

Dish up delicious: Find more heart-healthy recipes like this at healthyeating.nhlbi.nih.gov.

Chat with an expert Here’s another great online resource: Smokefree.gov. You can find tools to help you quit — and connect with a trained cessation counselor via instant messaging.


PAGE 2 NOVEMBER 2013 | TAKING CARE

quick takes

buzzeddriving.adcouncil.org

http://cancer.org

healthyeating.nhlbi.nih.gov

http://Smokefree.gov

*Talk with your doctor before significantly increasing your activity level. If you have heart or lung problems, check with your doctor before exercising in the cold.

A fitness freeze-out? Don’t let exercise stall in the cold

Does your exercise routine lose traction in winter? You can keep moving with these weatherproof ideas.*

Make a rain-or-shine commitment. Schedule active dates with friends, such as brisk walks around the mall. Or, sign up for a fitness class — or a sports team, whether outdoor or indoor. Chilly temps aren’t an easy out when your workout pals or teammates are waiting!

Beat the brr! If you bundle up properly, you can still enjoy your fitness fun outdoors. For starters, that means dressing in layers. Put on a hat and pull on some gloves, too. And, slather sunscreen on exposed skin. Even in winter, the sun’s rays can be damaging.

Seek out a seasonal special. Maybe you’d love to join a gym — but only for the winter. Ask if a month-to-month membership is an option.

Feel the burn indoors. Make up your own calisthenics routine. You could jump rope, too — or groove to your favorite tunes. Or, sweat the suspense: Download a riveting mystery audio book to pass the miles on a stationary bike or treadmill.

Warm up to winter! Learning a new sport, such as cross-country skiing or snowshoeing, can give you more cold-weather options. For safety’s sake, make sure you have the proper equipment and training first. And, remember to take it slowly at first, until you build up your endurance.



quick takes

From Thanksgiving to New Year’s, enjoy the season with less stress — and more health and happiness

Gift 1: Try to let go of perfection

Unless your home is being featured in a magazine, your decorations, meals and gift wrapping don’t have to be picture-perfect. It’s really OK, for example, if this year’s turkey is a tad dry — or the candles don’t match. What matters is that the people you care most about are together.

So, don’t add stress by trying to get every detail right. And, don’t expect complete family harmony either. Remember: Cranky relatives won’t necessarily turn jolly just because it’s holiday time. Try to set aside differences for another time.

Gift 2: Make a list — and trim it twice

Maybe the best way to feel festive — and not frazzled — is to control your to-do list. That way it won’t control you.

Think about how you can scale back. Focus your energy on what’s most meaningful to you and your family. For example, perhaps you don’t love baking. How about ordering pies for Thanksgiving — or making only those holiday cookies that your family most adores? Then, you can spend the time you save enjoying one another’s company.

And, try to take short breaks even on your busiest days. You might be surprised at how even a little quiet time can help you recharge and relax.

Gift 3: Wrap up some love

It can be tempting to splurge on great gifts. But, what we don’t want: to fall asleep with visions of bills dancing in our heads.

So, plan out a budget — and try to stick with it. Besides, the holidays aren’t about expensive presents. And, a homemade gift might be even more cherished. Maybe that’s a binder filled with your favorite recipes for an aspiring young chef. Or, how about giving the gift of time? For example, create your own certificates — and offer to teach a friend or family member a skill you’re good at, whether it’s photo editing, knitting or fly-fishing.

TRENDY BOOTS FOR YOUR TEENAGE DAUGHTER. A best-selling novel for a best

friend. Fuzzy slippers for Dad. The holidays are upon us — and you may be thinking

about just what to wrap up and give.

Yet, the perfect present — for you and your entire family — might be missing

from your list. So, what’s this can’t-go-wrong offering everyone will cherish? It’s a

fine one: days that are short on stress — and filled with more relaxed and happy

moments. Here are some ideas to help you pull off that lovely feat. Consider each

one a little gift to yourself.

Our wish

for you



Gift 5: Hang on to your healthy ways

This is the season when many of us take a holiday from healthy eating and regular workouts. Then, when the celebrating is done, we dread squeezing into our jeans.

Do you know this regret all too well? It’s a cycle you can stop — without feeling deprived. The trick? Do treat yourself to eggnog or pumpkin pie. But, stop at one cup or a slender slice.

Then, burn those extra calories by moving more. For winter-friendly exercise ideas, see “A fitness freeze-out?” on page 3. And, for party-time eating tips, see page 7.

Gift 4: Make lasting family memories

One way to make the holidays magical is to create traditions your children will treasure — and pass on. Maybe you already have some. If not, it’s never too late to start new ones. Here are a few ideas: • Volunteer as a family. For example, you might serve meals at a homeless shelter. Or, visit residents in a nursing home. Lending a hand can help everybody feel — and spread — some cheer.

• Gather in the kitchen. Fix holiday dishes that reflect your family’s heritage.

• Express gratitude. At family celebrations, give everyone a chance to share something that makes them feel grateful.

• Plan a special outing. See a holiday movie — or walk together in a local Turkey Trot or other holiday race. Stumped for ideas? Check your area newspaper for upcoming concerts or events.

Gift 6: Enjoy the moment

Your nephew sings out, “I’ve got a part in the holiday play!” Notice how wide his smile is. Pause to admire a handmade decoration before putting it on display. Stop and savor a thoughtful greeting from a faraway friend.

Slowing down and taking in moments like these is one key to truly happy holidays. So, rather than being distracted by what needs to be done next, do your best to stay in the present. Soak up every joyful moment that comes your way. Yes, that’s our wish for you.

Show sensitivity to friends and family members in needPossibly the most important holiday gift you’ll ever give is reaching out to someone who is grieving. If you have a friend who has recently lost a loved one, you might invite him or her to your home — especially if this person is now alone. But, be aware that those in the midst of grief may not yet be ready for even

a quiet celebration. If so, don’t push — just be there to listen.

Someone recovering from a problem with alcohol might also need your special support. Perhaps you’re serving drinks at a party, for instance. You might see if your friend or family member wants to invite someone else who’s in

recovery for extra help staying sober. And, be sure to have plenty of non-alcoholic beverages on hand. Your sensitivity says I care.

When you arise in the morning, think of what a precious privilege it is to be alive — to breathe, to think, to enjoy, to love.

—Marcus Aurelius



THINK OF IT as the Rip Van Winkle of viruses. If you had chickenpox as a child, the virus that caused it has been lying asleep in your nerve cells ever since. And, if it wakes up years later, it can make you sick again — this time with a condition called shingles. Here’s what you need to know to spot it — or, better yet, prevent it.

Q:Q What triggers shingles? A:A No one knows for sure. But, the risk of the virus

re-emerging rises after age 50 — though it can occur in younger people, too. And, if your immune system is weakened — by stress, infection or certain medicines, for example — it can also make an outbreak more likely.

You can’t catch shingles from someone who has it. But, did you know you could catch chickenpox from someone who has shingles? Of course, this is true only if you’ve never had chickenpox or the chickenpox vaccine — which means you likely aren’t immune to the virus.

Q:Q What are the symptoms?A:A The first sign is usually a tingling or burning feeling on

the skin. That may become a blistering, very painful rash — typically on one side of the face or body.

Gradually the blisters dry up and crust over. Most cases of shingles last from three to five weeks. During that time, you may also have:• Fever and chills• Upset stomach or headache• Skin that is sensitive to the touch

Some people — especially those who get shingles after age 60 — may continue to have nerve pain for months or years after the rash goes away.

Q:Q How is it treated?A:A There’s no cure. But, taking antiviral medications as soon

as possible can help. They can shorten your recovery time — and ease your symptoms. See your doctor if you think you might have shingles.

Q:Q Can I prevent it?A:A Yes. A vaccine can prevent the disease — or reduce the

severity if you do get it. It’s recommended for all adults 60 and older — and available for people 50 and older.* Ask your doctor if this shot is right for you.*Check your benefits plan to see what services may be covered.

Be in the know about shingles

Feel better, ease the pain

Doctors can prescribe certain medicines to help ease shingles pain. And, if you get it, there are also things you can do to help yourself feel better:• Treat your body right. Make sure you get

plenty of rest and eat healthy foods. And, ask your doctor if exercise is OK. If so, some gentle activity, such as stretching or walking, may help.

• Relieve stress in healthy ways — such as deep breathing or listening to relaxing music. Or, talk with friends and family for support and comfort.

• Apply a cool, damp washcloth to your blisters. This may be soothing — and help the blisters dry faster, too.

• Distract yourself from the pain. Do things that keep your mind busy — watch a movie, read a good book or do a favorite hobby, for example.

A blast from the past: If you had chickenpox as a child, you can get shingles. It’s caused by the same virus — which can re-emerge later in life.

Q&A



your best

GETTING TOGETHER with family and friends is one of the great joys of the holidays. Often, those good times include good food — and lots of it.

But, what if you’ve been working hard to watch your weight? All that fabulous fare doesn’t mean you have to ditch your healthy eating plans. With a few key strategies, you can stay festive and light on your feet as you navigate the buffets and party trays.

Before you goDon’t skip meals. That might set

you up to overeat later.Cook light. Make a healthy dish to

contribute to potlucks — so you have a light option to eat. For a delicious dessert idea, see “A fruity delight” on this page.

Grab a bite. If you eat a healthy snack right before you head out, it may help you avoid overeating during a party.

On the sceneSurvey the spread. Look at all the

food available. Then, choose only your favorites — the healthier, the better — and leave the rest.

Downsize your dishware. Control portion sizes by using a small plate.

Take your time. Savor each satisfying bite. And, wait at least 10 minutes after you finish eating before even considering seconds.

Sip sensibly. Fancy holiday drinks can pack a high-calorie punch. Instead, opt for herbal tea or sparkling water with lemon.

Step aside. Move away from the buffet table. And, focus on catching up with your friends and family.

Post-partyIf you stuck to your plan, pat yourself on the back! If not, don’t get discouraged. You can make a fresh start at your very next meal!

Add a dash of exercise. It’s easy to put exercise on the back burner this time of year. But, a good workout can work off extra calories — and help put you in a merry mood.*

*Talk with your doctor before significantly increasing your activity level.

The buffet is OPEN!

Enjoy the feast with a light heart — and plate

A fruity delight

Bring a healthy treat to the table with this delicious dessert.

Apple-Cranberry CrispCanola oil spray 7 medium Granny Smith

apples, peeled, cored and sliced

1 cup fresh cranberries ¾ cup dark brown

sugar, firmly packed ½ cup old-fashioned

rolled oats 2/3 cup whole-wheat flour ¼ cup pecans or

walnuts, chopped 3 tablespoons butter or trans

fat-free margarine, softened

Directions1. Preheat oven to 375º F. Lightly

coat medium shallow baking dish with canola oil spray.

2. Place apples and cranberries in dish. Gently toss together.

3. In medium bowl, combine brown sugar, oats, flour, nuts and butter. Sprinkle brown sugar mixture on top of fruit.

4. Bake until apples and cranberries are bubbly and tender, about 50 minutes.

5. Transfer dish to wire rack to cool slightly. Serve warm with frozen yogurt, if desired.

Nutrition information: Makes 8 servings. Amount per serving: 268 calories, 8g total fat, 3g saturated fat, 50g carbohydrates, 2g protein, 4g dietary fiber, 9mg sodium.

Source: American Institute for Cancer Research



your nutrition

OPTPRJ1515

for you…

OURWISH

Smart choices for everyday living

NOVEMBER 2013

Party time! Tips to navigate the buffet table

See page 4!Be in the know about

SHINGLES

Enjoy the season with more

joy and health — and less stress

P2 Peanut butter hummus. Try a nutty spin on this classic dip

P4 Happier holidays. Find more joy and peace all season

P6 Shingles. Do you know what virus triggers this painful condition?

INSIDE



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A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Fun in the snowWINTER IS ON its way. As the ground gets covered in snow and we all gear up for fun activities, here are some tips to stay safe:

Get the right gear. Skis, ski poles and snowboards come in a wide range of sizes and styles. Ensure that the ones you are using are suited for not only your size but also your style of use. Additionally, all bindings, boots and fittings should be properly maintained and securely fastened.

Dress in layers. It is important to stay warm. This keeps your muscles loose and decreases injury. When you’re active, warm clothing often can make you sweat, which in turn can make you even colder after the sun drops behind a mountain. Dressing in layers will resolve this.

Protect against the sun. When playing in the snow, you are generally being hit with more sun rays than you would be without snow due to the reflection of the

sun off the snow-covered surfaces. Ensure that you are protected against the sun with sunscreen, lip balm, and sunglasses or goggles.

Pack a snack. You may be thinking that gravity is doing all the work when skiing, snowboarding or sledding. However, even just walking in the snow can be a very strenuous activity. Ensure that you have a few munchies and water to keep you going.

’Tis the season to enrollWEBT reminderOpen Enrollment is from November 1 to 30, 2013, with an effective date of January 1, 2014. You may enroll yourself and/or your family members who are not currently covered. Please contact your HR department.

Willis • Elaine Anderson, Account Manager [email protected]

• Dorothy Kouba, Account Manager [email protected]

115 E. 22nd St., Suite 208Cheyenne, WY 82001 (307) 634-5566(307) 634-0664 fax(800) 640-4459 WY

mailto:[email protected]

mailto:[email protected]

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Smart choices for everyday living - Albany County …...Kick tobacco to the curb Join the Great American Smokeout Looking for that final push to quit smoking for good? The 38th annual