break for chronic breakfast don’t skip it again pain a ...€¦ · or, add a on the go4life...

Pets and well-being

PAW POWER

Chronic PAIN

A plan for more good days

Break for breakfastDon’t skip it again

Smart choices for everyday living

NOVEMBER 2012

© 2012 OptumHealth 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.

OptumHealth 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.© 2012 OptumHealth

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. Mental Health Consultant, Optum

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

November 2012 Vol. 34, No. 11

What’s not to

about walnuts?L VE

It’s never too late to be active — and possibly add years to your life. To remind people of that and help them get moving, the National Institutes of Health has launched the Go4Life campaign.

Go4Life was created to urge adults age 50 and older to be more physically active. Less than a third of people ages 45 to 64 years exercise regularly. And, only a quarter of those 65 to 74 years do so.

Stay healthy and fit. On the Go4Life website, you can find tools that can help you be more active — and have fun at the same time. You’ll find free tip sheets, exercise how-tos, videos and more.*

So, let this be your first exercise: Visit go4life.nia.nih.gov online. It’s a great place to begin a livelier, healthier future.

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

Go4Life!

A NATION AT RISK: Researchers predict that 42 percent of Americans will be obese by 2030. Regular exercise can help curb

weight gain — and prevent health problems linked to excess pounds.

An online tool for a healthier you

When you crack open a walnut, you unwrap a powerful package of nut-rition. Walnuts are chock-full of: • Fiber • Protein • Other valuable nutrients, including potassium, iron and zincWalnuts also provide heart-healthy

omega-3 fatty acids. Fatty types of fish, such as salmon, are the best source. But, walnuts can help people who don’t eat fish get some valuable omega-3s.

A little nuttiness goes a long way. Like most nuts, walnuts are high in calories. So, keep portions in check. One serving — a quarter cup, or roughly 14 halves — has about 190 calories.

Enjoy them as a snack. Or, add a wholesome, nutty pop to your meals: • Toss roasted walnuts into a stir-fry or pasta dish.

• Shake up a vinaigrette by adding ground walnuts.

• Sprinkle chopped walnuts over oatmeal, fat-free or low-fat yogurt or your favorite cooked veggies.

Allergy alert. Nuts are nutritious — but they’re not for everyone. Peanuts and tree nuts, including walnuts and cashews, are among the foods most likely to cause allergic reactions.


PAGE 2 NOVEMBER 2012 | TAKING CARE

quick takes

http://go4life.nia.nih.gov

quick takes

Safe seconds: A word about your bird Holiday leftovers — they’re almost as much a tradition as the turkey dinner itself. And, some people find their festive fixings even tastier the second time around.

Just be sure to serve up a side of safety. Certain types of bacteria can thrive in foods that aren’t chilled and stored properly. To savor leftovers safely:

Cool it. Within two hours of cooking, refrigerate or freeze perishable foods. If cooked turkey or other dishes have been left out longer, it’s best to toss them.

Divide and conquer. Use small, shallow containers to help foods chill quickly. And, cut large chunks into smaller pieces. Be sure to store meat, gravy and stuffing in separate containers.

Reheat your repeats. Eat — or freeze — most leftovers within three to four days. (Make that one to two days for gravy and stuffing.) When reheating, use a food thermometer. Make sure foods reach a temperature of 165° F.

If there’s any doubt about the safety of leftovers, don’t take chances. Throw them out.

The art of being thankfulThere’s power in gratitude. Tapping into it can help reduce stress — and boost your mood and happiness.

So, remember to pause and notice the beauty around you. And, make it a point to think about — and be thankful for — the sweet and simple things that enrich your life.

Feel it, say it, write it! Consider jotting down what you’re grateful for — perhaps on a short list each morning or at the end of the day. It can help you get in the habit of focusing on the positive — and appreciating blessings, both big and small.

GREENA cleaner

FOR TAKE-ALONG GROCERY TOTES

To help keep grocery bags clean:

1. Separate for safety. Put meat, poultry and fish in their own plastic bags before placing them in the larger sack. You might even use separate totes for different food types.

2. Wash this way. Put all cloth bags through the washer often. Others should be cleaned by hand with hot water and soap.

3. Store smart. Keep your bags in a clean, dry spot. And, don’t take them into germy places, such as restrooms.

Of course, keeping hands and kitchen surfaces clean — and rinsing produce thoroughly — is important, too.

Reusable shopping bags are earth-friendly — but they may also be bacteria-friendly.

For instance, let’s say you buy raw meat products at the store. Their juices might leak out and soak into the bag, leaving behind bacteria. Then, the next time you shop, you put your fruits and veggies in that sack. The germs from the uncooked meat juices can make their way onto your other food — and make you and your family sick.

S A F E T Y T I P S



quick takes

IF YOU LIVE WITH PAIN, you don’t need anyone to tell you it can be frustrating and overwhelming.

One in three Americans lives with chronic pain. And, it can greatly affect a person’s life and well-being — from impairing daily activities to straining relationships.Here are some steps that may bring you relief — and also help you feel better in spite of pain.

CH

RO

NIC

PAIN

Wellness for one For pain relief, staying positive and taking care of yourself can be as important as your medical therapies. Try to:

Get plenty of rest. If your pain is disturbing your sleep, ask your doctor what might help.

Stay as active as possible. It may hurt to move. But, being inactive can also make matters worse. Even a short walk might relieve stress and help you feel better.

Follow a healthful diet. This can help you feel your best. It may also help you control your weight. Excess pounds tend to make pain worse.

Learn to let go. Focusing on pain can give it strength. Relaxing your body and mind may redirect your thoughts and ease your discomfort.

Relish good times. Maybe that’s a few minutes in a warm bath. Or, it’s the way you feel after a good laugh with a close friend.

Step 1 Commit to the cause

Perhaps it’s shadowed you for so long

that you don’t even remember

life without pain. And, maybe you feel like you’re out of options. Don’t give up hope. Many advances have been made in helping people manage pain.

Make a decision to seek help — and to take an active role in your pain control. You may still have bad days. But, the goal should be clear and realistic: to improve how you feel both physically and emotionally. Your aim is to have more good days — so you can do the things you want to do.

Step 2 Team up

with others who can help

Seeking better days aheadYou need to take charge. But, you also need help and

support.A team approach

can be a key to managing pain. Start by talking with your doctor about what’s right for you. It will depend on your needs, but your team may include:*• Physical therapists. They can create

exercise plans to meet personal goals. Without regular exercise, muscles lose strength and joints weaken — adding to discomfort. Staying active can also reduce stress, a common pain trigger.

• Mental health professionals. Living with pain can be difficult, to say the least. It may make you feel stressed, sad, anxious, angry or depressed. A counselor or therapist can help you develop positive coping strategies. Counseling may also focus on reducing stress and other emotional triggers for pain.

• Pain specialists. Your doctor may refer you to a pain center or program for help.

• Other providers — such as occupational therapists and registered dietitians.

• Your loved ones. For support, friends and family are hard to beat. Be honest about your needs. And, let them know how they can help.

You might also benefit from a support group. Ask your doctor for suggestions. Or, check online. To find a group in your area, visit the American Chronic Pain Association website at www.theacpa.org.



http://www.theacpa.org

Be patient — and persistentIf improvement is slow, try not to be discouraged. It may take several different approaches — or combinations — before you find relief. And, remember: New treatments could become available, as well. So, stay in touch with your health care team. And, let them know what’s helping, what’s not and how pain is affecting your daily life.*Check your benefits plan to see what services may be covered.

Your doctor, and other providers, can help

you create a treatment plan

that’s tailored to you. It may include:• Medications — to prevent and

ease pain. But, remember, both prescription drugs and over-the-counter pain relievers can have side effects. Learn all you can about what you’re taking. And, if you ever have concerns or questions about medicine, be sure to ask your doctor or pharmacist.

• Sessions with members of your pain-control team.

• Lifestyle changes. See “Wellness for one.”

Some people turn to other therapies — such as acupuncture, massage, spinal manipulation, meditation, yoga or tai chi. Depending on what’s causing your pain, some of these practices may help.

However, if you’re considering an alternative therapy, including a dietary or herbal supplement, talk with your doctor first. He or she can advise you on its safety and usefulness for you.

As part of your plan, you might also create a pain journal to track your symptoms from day to day. This can be an informative tool for you and your doctor. See “On a scale of 1 to 10.”

And, be sure you know what steps to take if your pain doesn’t get better or worsens. For example, when should you call the doctor?

Seeking better days ahead

10

9

8

7

6

5

4

3

2

1

Step 3 Work

together on a plan

Your life is worth the effort: Managing pain isn’t easy. But, being able to live more fully is a pretty powerful incentive.

Rating your pain can be tricky. But, for doctors treating pain, ratings help. One way to become better at evaluating your discomfort is to keep a journal. You can record: • Your level of pain, from the worst to the mildest. If you use a scale of 1 to 10, 1 can be “no pain,” while 10 is “the worst pain.”

• How long it lasts. • What it feels like: Is it stabbing or tingling? Dull or sharp?

• What makes it better? • What makes it worse? • How it affects your activities — and your well-being. For example, does it disrupt your sleep or time with family?

On a scale of 1 to 10

What is chronic pain? Most simply defined, it’s pain that persists. And, no matter the cause, chronic pain has two main characteristics: • It goes on for more than 12 weeks.

• It negatively affects your life and sense of well-being.Conditions that can lead

to chronic pain include arthritis, low-back or neck problems, nerve damage and migraines. In some cases, the cause of pain isn’t clear.



v

FROM A PLAYFUL PUPPY to a curious kitty, pets can be a joy. Their antics make us laugh — and snuggling with them just feels good. But, there are even more reasons to consider a furry pal. Research shows that a pet might just be part of a prescription for a happier, healthier life.

Something to purr about Having Rover or Sylvester by your side may:

Be a calming, uplifting presence. Moments spent cuddling or playing with a pet can help us feel calm and less tense. One reason for the warm feelings: These everyday interactions may release chemicals in the brain that improve mood.

Help you feel less alone. Being a pet owner may help ease loneliness and depression. Having an animal to care for can help you maintain a routine, give you a sense of purpose — and take your mind off troubles.

Keep you on the move. A dog can get you off the couch for regular exercise. No more excuses when you see your eager workout partner’s wagging tail! And, this boost in physical activity can have all kinds of wonderful health benefits — from weight control and stress relief to a stronger heart, a hardier immune system and healthier bones.

Improve your social life. Furry friends can be people magnets. Take your pup on a walk — or to the dog park — and others may stop to chat and admire your happy hound. This might help you stay socially connected — which is vital to emotional well-being.

Happy togetherIf you’re considering a pet, check out your local animal shelter or a rescue organization. You could save the life of an animal — while enriching your own. Just one look may be all it takes to put a leash around your heart and start a great friendship.

Paw powerFour-legged friends come with impressive health perks

From woof to hoof: Animals are being welcomed into many health care settings — not just as visitors, but as helpers. Specially trained dogs, cats, horses — even birds and rabbits — can help adults and children coping with physical, social, emotional or developmental challenges.

Choosing a pet Max. Buster. Princess. Coco. You’ll have your choice of names — once you select a companion that’s right for you. Some points to consider:

F Your lifestyle. Be sure you can devote enough time and attention to an animal. For instance, a cat may need litter box training. And, dogs need exercise and possibly grooming — some breeds more than others. Make sure to research pet breeds and needs. Of course, there are costs involved, too — food, supplies and visits to the vet for necessary shots, etc.

F Your loved ones. If you have children, look for a pet that is good around kids. Consider family members with allergies or balance problems, as well.

Meet your (possible) matchStill not sure you’re ready for a pet? Consider fostering a dog or cat from your local shelter. Some have programs that let you have a trial adoption for a day or weekend — or longer.

Perhaps you can’t have a pet of your own. Volunteering at an animal shelter may be an option for you. Or, you may have friends or family members who would be happy to have you share time with their pets.

Pick me!

Pet therapy



your best

a

Ingredients 2 large eggs 4 egg whites 2 teaspoons olive oil 1 medium tomato,

seeded and chopped ¼ cup diced green pepper ¼ cup diced red pepper ¼ cup diced yellow squash ¼ cup chopped green onionFreshly ground black pepper,

to tasteCayenne pepper, to taste (optional)

4 tablespoons soy bacon bits (or to taste)

4 whole-wheat tortillas, room-temperature or warmed

Directions1. In medium bowl, beat eggs with

egg whites. Set aside.2. Heat olive oil in nonstick skillet

over medium heat. When oil is hot, add tomato, peppers, squash and onion. Cook 3 minutes, stirring constantly.

3. Add eggs. Scramble with a fork or spoon. Add pepper and cayenne, if using. When eggs are cooked, stir in soy bacon bits.

4. Divide eggs evenly onto tortillas. Roll up tightly, burrito-style. Serve immediately.

Nutrition information: Makes 4 servings. Amount per serving: 202 calories, 8g total fat, 1g saturated fat, 26g carbohydrates, 13g protein, 4g dietary fiber, 471mg sodium.

Source: American Institute for Cancer Research

breakfast burritosYou’ll find these bundles both tasty and filling. And, they’re packed with colorful, nutritious ingredients, too. Add salsa or a dash of hot sauce for extra zing.

IN THE BUSTLE of a busy morning, it’s easy to brush off breakfast. But, it’s a meal that matters — and does a brain and body good.

Studies show that people who eat breakfast are more productive at work and school than those who skip it. And, there’s some evidence that breakfast eaters are less likely to be overweight. That appears to be especially true for children and teens.

Breakfast for beginnersSo, how do you build a balanced breakfast? Start with a healthful protein, such as an egg, low-fat or fat-free dairy food, lean meat, or nuts or beans. Add fruit or veggies and a whole grain — and you’re good to go.

Become a breakfast believerHere are some ideas to help inspire

you — based on reasons people might skip this important meal:

“I’ve got to get going!” Try one of these quick-fix breakfasts to eat on the run — prep what you can the night before:• Sliced turkey breast, red pepper strips

and a sprinkle of low-fat cheese, rolled into a whole-wheat tortilla

• A small, low-fat bran muffin — and a smoothie made with fruit and low-fat or fat-free milk or yogurt

• Whole-grain pita spread with a little peanut butter and sliced banana

• A low-fat yogurt parfait — layered with high-fiber cereal and berries

“I’m not hungry now.” Don’t let your tummy talk you out of a good breakfast. Pack something to entice it

sooner rather than later, such as:• A low-sugar, whole-grain granola

bar, an apple and a hard-boiled egg• Fat-free or low-fat yogurt, a handful

of unsalted nuts and a small can of low-sodium vegetable juice

• A small, low-fat oatmeal muffin, a handful of grapes, and a carton of low-fat or fat-free milk

“I don’t like breakfast foods.” There’s no rule about what’s on the menu. For example, you might try starting your day with last night’s nutritious leftovers: • Skinless chicken breast with brown

rice and veggies• A quesadilla made with a whole-grain

tortilla and black bean mango salsa• A slice of veggie pizza (with a

whole-wheat crust)

Confetti



your nutrition

OA100-6221 X302202-10279-000000A

Pets and well-being

PAW POWER

Chronic PAIN

A plan for more good days

Smart choices for everyday living

NOVEMBER 2012

Break for breakfastDon’t skip it again

P3 For the love of leftovers. Enjoy your holiday repeats safely

P4 Living with pain. Have a plan to move forward and feel better

P6 A new leash on life. How pets can boost happiness and well-being

INSIDE



Taking Care is brought to you by

000757

A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Kitchen SafetyWITH THE HOLIDAYS fast approaching, it is important to think about kitchen safety. Follow these tips to avoid injury or illness during the holiday season:

Oven• Inspect the bake and broil

elements for corrosion or arching, especially in areas where food has spilled.

• Before your cooking day, run your oven using a kitchen thermometer to ensure that your oven is cooking at the desired temperature.

Stove• Point pot and pan handles away

from the edge to keep from bumping them off.

• When heating grease, have a lid handy so that if the grease catches fire you can gently put the lid over it and squelch the flames. Never put water on a grease fire.

Refrigerator• Take time to remove old or spoiled

food to make room for the holiday meals.

• Check the refrigerator’s temperature to ensure that it is cooling to the recommended temperature of 34° to 40° F.

Dishwasher• If your dishwasher is making loud

noises, gently check the bottom drain for debris.

Microwave• To easily loosen grime from the

interior of your microwave, place a clean, wet sponge in the center of the unit and cook on high power for two minutes.

Small appliances• Keep small-appliance cords at the

back of the counter. Often, injuries are caused by the cord dangling off the edge of the counter and accidentally being pulled.

WEBT Reminder:Open enrollment is Nov. 1 to 30, 2012, with an effective date of Jan. 1, 2013. You may enroll yourself and/or your family members who are not currently covered. Please contact your HR department.

WillisElaine Anderson, Account [email protected] Kouba, Account [email protected] E. 22nd St., Suite 208Cheyenne, Wyoming 82001(307) 634-5566(307) 634-0664 fax(800) 640-4459 WYwww.webtinsurance.com

break for chronic breakfast don’t skip it again pain a ...€¦ · or, add a on the go4life...

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