Winterize Your Exercise Plan

Inside

HealthyLifestyleA member ship ser vice fr om Pacif ic Medical Center s and the US Family Health Plan

Winter 2013

2 Ask Me 3: Strategy for Good Health

3 Case Managers Can Help You Control Your Well-Being

5 Medical Identity Theft and Fraud: Stay Protected

7 Resolve to Lose Weight This Year

Get Active on a BudgetExercise can help reduce your risk for heart

disease and diabetes, and joining a gym is a sure way to stay motivated. US Family Health Plan members can get discounts on gym memberships through our partnership with GlobalFit. Visit www.globalfit.com for program details.

K eeping physically active through the winter helps control your weight, which reduces your risk of getting heart disease and dia-

betes. And exercise may even help protect you from the sniffles, based on a study in the British Journal of Sports Medicine. The study found that the total days frequent exercisers spent suffering from upper respiratory tract infections was 40 per-cent less than people who rarely exercised.

Now is the perfect time for that indoor aerobics class you’ve been wanting to take. Snowshoeing and cross-country skiing offer great aerobic bene-fits, too—and they are easy on your joints. Tossing snowballs, building a snowman, or sliding down-hill on a sled (and then hauling it back uphill again) will get your heart pumping as well.

When temperatures drop, these steps can help you stay safe and warm while exercising outdoors: Warm up first. Your muscles, ligaments, and

tendons are at higher risk for injury when cold.

Dress in light layers. That way, you can remove or replace clothing as needed. The innermost layer should be made of breathable fabric that lets sweat pass through. The outer layer should protect you from blustery winds.

Don’t forget your hat. Up to 50 percent of the heat lost from your body while outside comes from a bare head and neck.

Drink plenty of fluids. It’s easy to get dehy-drated without realizing it in cold weather, so be sure to bring your water bottle.

Your Health

Do You Know the Dangers of Skimping on Sleep?

Ask Me 3: A Wellness Strategy

From time to time, everyone has a night

of poor sleep. But the health effects of

regularly being short on shut-eye are

more serious than drowsiness. Chronic

sleep deprivation has been linked to an

increased risk for type 2 diabetes, obesity,

heart disease, kidney disease, stroke, can-

cer, and depression.

Most healthy adults need seven to eight

hours of sleep each night. Try these tips to

catch up on your z’s, starting tonight:

Keep the same sleep schedule during the

week and on weekends. Don’t nap after

3 p.m. or you’ll disrupt that night’s rest.

Use the hour before bedtime to unwind.

Don’t exercise later than two to three

hours before bedtime, and avoid bright

lights, including TV screens.

Keep your bedroom quiet, dark, and

on the cool side.

T he Department of Defense’s Military Health System (MHS) has joined the Partnership for Patients: Better Care,

Lower Costs program. Partnership for Patients is composed of

major hospitals, employers, physicians, nurs-es, and patient advocates, as well as state and federal governments, all with one idea in mind: to make hospital care safer, more reliable, and less costly by keeping patients from getting injured or sick and helping patients heal without complication.

Three Simple QuestionsOne way the MHS pledges to accomplish this mission is by supporting the National Patient Safety Foundation’s Ask Me 3 initiative. Ask Me 3 is a patient education program that can bridge the communication gap between you and your doctor. According to the program, you should ask these three simple questions at every doctor visit: What is my main problem? What do I need to do? Why is it important for me to do this?

Getting answers to these questions can

help you make better decisions about treatment. Research shows people who understand their doctor’s health instructions make fewer mistakes with medicine and are better prepared for medical procedures.

Seek ClarificationPatients can have trouble understanding words used in health care. In some cases, a word may be completely new to a patient. Or, a word may be familiar but might be confusing in a medical context.

Four kinds of words cause much of the misunderstanding: Medical words, such as ailment, benign,

or inhibitor Concept words, such as landmark,

gauge, or referral Category words, such as adverse, generic,

or prosthesis Value-judgment words, such as adequate,

moderately, or temporary

These types of words can be better under-stood if you ask your doctor to explain them with common words, by an example, or with a visual.

Easy as 1-2-3 Discover links to health literacy materials and videos about Ask Me 3 at www.npsf.org/askme3.2 Healthy Lifestyle Winter 2013

Case Managers: The Support You Deserve

If you think you might be a good candidate for this type of program,

talk with your primary care provider for additional information and a referral.

Ask Me 3: A Wellness Strategy

C ase managers are a vital part of the US Family Health Plan team. Our nurse case managers are trained

to assist patients and families. They help patients manage medical problems, be they chronic conditions or onetime events. Case managers provide over-the-phone support, education, and resources. In addition, they coordinate care with primary care provid-ers (PCPs) and specialists.

Ensuring Patients’ Needs Are MetA case manager’s goal is to educate

patients about their conditions. That way, they can be as independent and self-reliant as possible.

Case managers usually do not provide actual, direct, patient care, but rather are part of the patient’s health care team.

US Family Health Plan’s case manag-ers follow patients throughout the con-

tinuum of care—from homes to clinics to hospitals and skilled nursing facilities. They ensure patient needs are met and their care is coordinated.

If you or a loved one suffers from a chronic physical or mental condition, dis-ability, or other challenge, your health and your pocketbook may benefit from working with a case manager.

Offering a Variety of ServicesCase managers work in a variety of settings, including health care, long-term care, mental health, and addiction services.

Case managers provide a wide range of services. Their work includes but is not limited to: Determining the type of care needed Developing a care plan Monitoring a care plan’s effectiveness Supervising a patient’s medication

regimen Mediating family conflicts, if they arise Advocating for patients and caregivers Supervising care given at home Administering counseling as needed Assisting with insurance applications Helping family members place patients

in nursing homes or assisted-living facilities

Providing transportation resources to medical appointments

Developing long-range health and care plans for patients

Case managers are often called upon when someone is moving between settings—for example, when a patient leaves a hospital to go home or to a nursing home. Case managers help ensure continuity of care and the transfer of information between providers and family members.

Your primary care provider or health insurance representative can help you learn whether a case manager could help improve your health and perhaps reduce your expenses.

Winter 2013 Healthy Lifestyle 3

Pharmacy Corner

Strategies that Can Help Smokers Quit

E stimates indicate that seven out of 10 smokers would like to kick the habit. But quitting can be difficult:

Nicotine is an extremely addictive drug. The good news is that half of all people who have ever smoked have quit. Three strategies have proven particularly effec-tive in helping smokers kick the habit:

1. Talk with your doctor. Your doctor may suggest over-the-counter quit-smoking aids such as the nicotine patch, gum, or nasal spray. Other nico-tine replacement options, including an inhaler, are available by prescription. By supplying small amounts of nicotine, these products can ease cravings for the drug and help lessen physical with-drawal symptoms. Studies also show that these aids will significantly boost a smoker’s chances of quitting.

Which product to use is a matter of choice. If efforts with one have failed, smokers might want to try again with another. Your doctor may prescribe the

antidepressant bupropion. Bupropion has proven useful in helping people stop smoking, particularly when used in combination with nicotine replacement. The drug hinders brain chemicals that play a key role in nicotine addiction.

Smokers should ask a doctor wheth-er nicotine replacement would be safe for them.

2. Enlist support. Studies show that the more support smokers get when quitting—from a physician, fam-ily, or friends—the greater their chances of succeeding. Whenever smokers get the urge to smoke, they can call some-one to help talk them out of it. Stop-smoking programs can also be helpful. Find one that meets at least four to seven times for 20 to 30 minutes over a period of at least two weeks.

3. Manage the urge to smoke. One strategy that helps control the urge to smoke is to get rid of all cigarettes and ashtrays. Here are some others:

Exercise regularly to relieve stress. Avoid places, situations, and even foods—for instance, alcohol or coffee—that may be associated with smoking. Go to a movie or out to dinner as a reward for not smoking. Eat regular meals. Feeling hungry is sometimes mistaken for the desire to smoke. Fill a jar with all the money saved from not buying cigarettes. Carry other things to put in your mouth, such as gum or hard candy.

If gaining weight is an issue, consider this: The average ex-smoker gains less than 10 pounds—a minor health risk compared with smoking. Nicotine gum may help prevent or delay weight gain.

Smokers shouldn’t get discouraged if they succumb to an urge and light up. Simply quit again. Many former smok-ers tried to stop smoking several times before they finally quit for good.

4 Healthy Lifestyle Winter 2013

If your US Family Health Plan member ID card is lost or stolen, or if you receive unusual or questionable charges, report it right away. Call Member

Services at 1-800-585-5885 for a replacement.

Protect Yourself from Medical Identity Theft and Fraud

Keep Sadness in Check This Winter

Wintertime can wear down even the har-

diest folks. These annual doldrums often

spring from factors we cannot control, like

shorter daylight hours and chilly weather.

But there are steps you can take to lift

your spirits:

Keep on the sunny side. A specific type

of depression—seasonal affective disorder—

actually may stem from too little sunshine.

Even if you’re not clinically depressed, you

might feel blue during these darker months.

Step outside for about an hour around

noon—it may help. Increase your indoor

light with sheer curtains.

Make a move. Exercise can boost your

mood, relieve depression, and decrease

anxiety. Dress appropriately for cold-weath-

er workouts—wear gloves, water-resistant

shoes, and layers of clothing. Or opt for

indoor exercise. Walk around your local

mall or dance at home to upbeat music.

Stay in touch. Call family members and

friends to set up plans, volunteer in your

community, or join a social group. Y ou keep your cash and credit cards close at hand. But what about your health insurance card?

If someone steals your medical identity, your good name and your health could be at serious risk.

Medical identity theft occurs when someone steals your personal information (such as your name, Social Security num-ber, or insurance number) to obtain medical care or prescriptions. Medical identity theft can disrupt your life, damage your credit rating, or be life threatening to you if the wrong information ends up in your per-sonal medical records.

Fraud, on the other hand, involves intentional deception or misrepresenta-tion intended to result in an unauthorized benefit. An example would be billing for services that are not rendered.

Abuse involves charging for services that are not medically necessary, do not conform to professionally recognized standards, or are unfairly priced. An example would be performing a labora-

tory test on large numbers of patients when only a few should have it.

Fraud and abuse are widespread and very costly to America’s health care system.

To protect yourself: Guard your personal information. Treat Social Security and insurance numbers like you would treat your credit cards, and never give your Social Security, bank account, or credit card numbers to anyone calling on the phone. Be suspicious of anyone who offers you free medical equipment or services and then requests your insurance infor-mation. If it’s free, they don’t need it! Do not let anyone borrow or pay to use your insurance coverage or your iden-tity. It’s illegal and can have a negative impact on your health. If you think someone is misusing your personal information, contact the Federal Trade Commission at 1-877-ID-THEFT (438-4338) or 1-866-653-4261 (TTY), or visit FTC.gov/idtheft.

Winter 2013 Healthy Lifestyle 5

Meeting Your Expectations Is Our Priority

Your Questions, AnsweredGet answers to your frequently asked questions about being a US Family Health

Plan member by visiting our website’s FAQ page at www.pacificmedicalcenters.org/index.php/help-faq.

You’re Invited to Join the Constituency

The best way to understand the poten-

tial impact of health care policies and

stay up-to-date on the latest trends is

to become a member of Pacific Medical

Center’s Constituency Auxiliary. We

meet throughout the year, and you’re

invited to join us. By doing so, you will

be able to:

Hear first hand about opportunities to

help protect the health care benefits you

receive through US Family Health Plan.

Learn about plans for PacMed and

the US Family Health Plan program.

Receive valuable clinical information

about the health care trends presented

by PacMed physicians.

Help us shape the future of USFHP

and PacMed.

We would love to hear from you. If you

have any questions, please call us

at (206) 621-4560.

Serving You

F or the past five years, US Family Health Plan members have consis-tently given us a nearly 100 percent

satisfaction rating. Thanks to your sup-port, we are able to continue evaluating and meeting the needs of our members through our yearly surveys.

US Family Health Plan surveys mem-bers every year about the health care and health plan services they receive. We mailed about 1,100 surveys to randomly selected members this year. We received 833 responses.

According to this year’s survey results:

91.3 percent of our members are happy with their health plan.

91.9 percent are pleased with their personal doctors. 89.7 percent of members are satisfied

with their health care.

Other areas in which members evaluated US Family Health Plan services included: How well doctors communicate Getting necessary care quickly Health promotion and education Rating of specialists Shared decision making

Thank you to those who participated in this year’s survey. We had an impressive response rate of 78 percent. US Family Health Plan is proud of this year’s results. We are excited that so many of our mem-bers are happy with the services avail-able to them. As always, we will strive to address areas where our members feel we can improve.

Thanks to your loyalty and feedback, US Family Health Plan can provide unmatched services that are molded around your needs. We look forward to your continued support and membership.

6 Healthy Lifestyle Winter 2013

Baked Salmon Dijon

Ingredients1 cup fat-free sour cream

2 tsp. dried dill

3 tbsp. scallions, rinsed and finely chopped

2 tbsp. Dijon mustard

2 tbsp. lemon juice

1½ lb. salmon fillet with skin, cut in center

½ tsp. garlic powder

½ tsp. ground black pepper

Fat-free cooking spray as needed

1. Whisk sour cream, dill, onion, mustard,

and lemon juice in small bowl to blend.

2. Preheat oven to 400 degrees. Lightly oil

baking sheet with cooking spray.

3. Place salmon, skin side down, on pre-

pared sheet. Sprinkle with garlic powder

and pepper, then spread with the sauce.

4. Bake salmon until just opaque in center,

about 20 minutes.

Yields about six servings.

Nutrition FactsServing size is one piece (4 oz.).

Each serving contains about 196 calories,

7 g fat, 2 g saturated fat, 76 mg choles-

terol, 229 mg sodium, 5 g carbohydrates,

less than 1 g fiber, 27 g protein, and

703 mg potassium.

S cientists are consistently looking to uncover new consequences of obesity, or too much extra

body fat. In recent months, new studies reported: Obesity may be to blame for about

half the increase in rheumatoid arthritis among women during a recent 22-year period. Rates of this painful joint disease have been on the rise since 1995.

Being obese increases your odds of developing a wide variety of cancers. This includes colorectal, kidney, breast, and pancreatic cancer.

And doctors already knew obesity increases the risk for: High blood pressure, high cholesterol,

heart disease, and stroke Type 2 diabetes Osteoarthritis Respiratory problems Infertility

Despite the risks, more than one-third of U.S. adults are obese. Worldwide, 500 million of us fit the definition.

Americans Face a Hefty Health Risk: Obesity

PacMed’s Dietitians Are Here for YouIf you want to start eating healthier to help manage your weight, make an

appointment with one of Pacific Medical Centers’ dietitians. Call (206) 505-1300 or visit www.pacificmedicalcenters.org/index.php/what-we-do/dietitian.

Resolve to Get TrimIf you’re like many Americans, shed-ding those extra pounds is high on your list of goals for the New Year. Even a modest weight loss, such as 5 to 10 percent of your body weight, can result in improvements in blood pres-sure, cholesterol, and blood sugars.

The New Weigh-Less RulesEating less and exercising remain the foundations of healthy weight loss. But there are also some surprising changes you can make to your habits and environment to help make your weight-loss resolution a success. Try: Limiting your options. Researchers

at Cornell University found vol-unteers ate less when there were fewer types of foods at a meal.

Working less overtime. Women who labor longer hours tend to be heavier, perhaps because of stress, lack of exercise, or poor sleep.

Setting specific, realistic goals. For instance, start with a goal of taking three 15-minute walks per week. As you succeed, set a new, bigger goal.

Winter 2013 Healthy Lifestyle 7

Have a Question? Call Member Services

Q: What if I become suddenly ill when I’m traveling? A: US Family Health Plan covers you for medical emergencies wherever you are. Go to the nearest appropriate medical facility, and please be sure that someone calls your primary care provider within 24 hours, so that he or she can confer with the attending doctor. Your costs will be covered for every-thing above your copayment. Show your US Family Health Plan membership ID card and have the bill sent to the address on the back.

Q: Where can I go for OB/GYN care and delivery? A: Network providers are Pacific Medical Family practice, Providence Medical Group, and Franciscan Medical Group. Affiliated hospitals are Swedish Medical Center, Providence Everett, St. Francis Federal Way, and St. Joseph’s Tacoma.

Q: What pharmacies can I use for an urgent medication? A: For the convenience of its patients, Pacific Medical Centers has a retail pharmacy in most locations. Patients at the PacMed™ Lynnwood clinic use the PacMed Canyon Park clinic pharmacy. USFHP members using the Providence Medical Group (PMG) may fill their prescriptions at: A PMG clinic pharmacy Select Bartell Drugs or a Safeway Pharmacy in the 360 area code.

USFHP members living outside of King and Snohomish Counties may use one of the following pharmacies: Franciscan Health System Bartell Drugs Safeway

Ask Member Services

Healthy Lifestyle is published twice a year by US Family Health Plan at 1200 12th Ave. South, Seattle, WA 98144-9901. ©2012. All rights reserved. Reproduction of Healthy Lifestyle without permission is strictly prohibited. No material in this issue may be reproduced without written permission. The publishers do not assume responsibility for unsolicited editorial material.

All articles in Healthy Lifestyle are written and edited by professionals in health care communications and reviewed for accuracy by appropriate specialists. Healthy Lifestyle does not promote any form of medical treatment, nor does it encourage the self-management of medical problems. It is meant to supplement, not replace, the advice and care of health care professionals.

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Refer a Friend!Encourage your military friends to visit www.pacmed.org/usfhp or call

1-888-4PACMED (472-2633) to find out how they can benefit from the US Family Health Plan.

Q&A

If you have a question about the US Family

Health Plan and the benefits it provides to

you and your family, please call a Member

Services Representative at 1-800-585-5883

or visit www.usfhpnw.org.

Member Services Representatives can offer

information about:

How to get started with USFHP

Answers to questions about enrollment,

member identification cards, and adding a

new family member to your plan

How to change your primary care physician

How to update your address and/or tele-

phone number

Benefits and referral process

How to submit an appeal concerning a

referral decision