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FALL 2018

A MEMBERSHIP SERVICE FROM THE US FAMILY HEALTH PLAN

IT’S BETTER TO LAUGH PAGE 4 | SCRUMPTIOUS SEASONAL EATS PAGE 6

HOME ALONE?

WAYS TO COPE WHEN YOUR SPOUSE

IS DEPLOYED Page 2

Everyone’s seen those heartwarming videos in which military members come marching home, sometimes unexpectedly, and surprise a spouse or child. But reintegration is not always that simple.

It takes time for spouses to get reacquainted, and make room for each other in their daily lives. It can also be hard for kids to readjust to a parent who has been absent for a while, and accept that parent’s discipline.

For tips to make this complex process easier, visit Military One Source at www.militaryonesource.mil/returning-home-from-deployment.

HOMECOMINGS ARE JOYFUL—AND CHALLENGING

Pressures of the ‘Home Front Parent’ Having a deployed spouse does not make you a single parent. But it’s tough duty to manage the entire household—including the bills, the kids, and all the other home front duties—while your partner is away.

When you are the sole parent at home, these strategies can help you (and the kids) survive and thrive:

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�Be consistent about daily routines. Kids feel secure when they know what to expect. Before a parent departs for active duty, establish a schedule for meals, chores, and bedtime. After the parent leaves, set aside times to call, write letters, or make special videos that share little slices of home life.

��Don’t sweat the small stuff. Who cares if the floors aren’t swept or the dishes pile up? As long as the kids are healthy, happy, loved, and moving forward in school and life, there’s no need to grade yourself on the little things.

��Make time for family fun (and memories). Read a story, color a picture, or go to a movie or park together. Your love and attention are among the most important gifts you can give your children.

�Reduce your stress. Find 15 minutes a day to decompress, and do one nice thing for yourself each week, like taking an hour to have a cup of tea and read a novel. Tell the kids you’re taking this time. Share with them why it’s important. And ask them for their support.

Say yes to help. Accept graciously when trustworthy friends or family members offer to babysit so you can shop or get some exercise. And seek out the support groups that are available in every branch of the military. For more information, see www.military.com/spouse/military-life/military-resources/how-to-join-a-family-readiness-group.html.

KNOW THE SIGNS OF DEPRESSIONDepression is a treatable condition.

If you think you may be depressed, get help. A good first step is talking with

your doctor. Take an online screening at  www.screening.mentalhealthamerica.

net/screening-tools/depression.

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Think you’ve got to bend your legs like a pretzel and sit for hours to achieve mindfulness? Think again. This once obscure Eastern concept is growing in popularity—and no yoga mat is required.

Recent polls indicate Americans are more stressed out than ever. Three in 10 say their stress levels have increased in the past year, and 20 percent report extreme stress.

THE GIFT OF PRESENCEMindfulness can get you back to center. Simply put, mindfulness is observing what is happening in the present without calling it good or bad. To observe without judging keeps you out of a past you can’t change and a future you can’t control.

When you practice mindfulness, you focus more easily. You respond rather than react. You increase your ability to regulate emotions. You make better decisions. In short, your brain slows down. You manage your stress and boost your productivity.

Here are a few ways to behave mindfully, wherever you are:

  Take a walk. Find a quiet space to walk. Keep an open awareness of everything around you. Notice the sounds, smells, and sights of your environment, as well as the physical sensations of walking.

�Stretch. Step away from work for a few minutes. Focus on your breath. Gently roll your shoulders, reaching for the sky. This will get your blood flowing. “Remembering” your body in this way brings you back to the present and helps you focus.

�Mind your meals. Slow down while you’re eating. Enjoy the tastes, textures, and smells of your food. Make a point to pay full attention to the experience—for example, don’t read or watch TV at the same time.

�Breathe. Put your hand on your belly and focus your attention on your breath. As the air flows in and out of your body, your attention will wander. Notice your thoughts come and go without judging or obsessing over them.

Mindfulness Without the Mat

THE LOWDOWN ON STRESS

Stress gets a bad rap, but it isn’t always a negative thing. In fact, in small doses, stress helps keep life interesting and readies you for new challenges. But stress that is too intense or unrelenting can take a real toll on your mind and body.

THREE TYPES OF STRESSTo fight stress effectively, it helps to know what you’re up against. 

Acute stress is a short-term response to situational pressures, like a work deadline or traffic jam. Some people take these things in stride. Others react by overeating, smoking, or abusing drugs or alcohol.

Episodic stress occurs when people are frequently gripped by tension. They may get used to feeling stressed, harried, and hurried, and accept it as “normal.”

Chronic stress is a long-lasting response to ongoing circumstances, such as an unhappy relationship, a disliked job, or crushing debt.

Over time, stress can put a lot of strain on a person’s mind and body, leading to anxiety, irritability, muscle aches, chest pain, and even serious conditions, like depression and cardiovascular disease.

STRESS BUSTERS = HEALTH BOOSTERS Fortunately, there’s a lot you can do to protect yourself from the ill effects of stress. Exercise regularly. Connect with others. Make time for hobbies and fun activities. Relaxation techniques—such as meditation, mindfulness, and deep breathing—also help keep stress in check. By acting now, you may be able to reduce stress-related health problems down the road.

DO YOU LIGHT UP WHEN YOU FEEL STRESSED?

TRICARE is dedicated to helping you quit smoking. Find support at

www.ucanquit2.org.

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No Joke: Humor Can Help Your Health

If you feel your temperature rise when a car cuts you off in traffic, you’re not alone. If you consider speeding up and retaliating, you may be experiencing road rage.

Consider these sanity-saving tips: �Assess your feelings before you

drive. If you’re excessively stressed or angry, wait to get in the car, or designate a driver.

�Plan ahead, allowing extra time for your travels.

�Listen to traffic reports and avoid congestion whenever possible.

�Get enough sleep each night. �Don’t drive longer than three

hours at a time without taking a break.

�When you feel yourself getting angry, take a deep breath.

�Remember that all drivers make mistakes. Don’t take others’ actions personally.

�Let it go! Life has no rewind button. If you act aggressively in traffic, you may be inviting long-term legal or even medical consequences.

�If you feel like you can’t control your aggressive driving, seek professional counseling to learn relaxation techniques.

KEEP YOUR COOL WHEN DRIVING

You know laughing can make you feel better. But growing research suggests that laughter may even strengthen your immune system.

GOOD FOR THE BODY Laughter has been shown to: �Lower levels of cortisol—a stress

hormone that suppresses some facets of the immune system

�Increase the number of cells that regulate immune function

�Boost T cells and neuropeptides that help you fight off sickness

�Increase the activity of cells that seek out and destroy abnormal cells, such as viruses and tumors

In addition, studies reveal that people who laugh regularly and heartily have a lower standing blood pressure than the average person. Other research shows that laughter can decrease inflammation and increase good cholesterol in diabetic patients.         

Laughter may also ease pain and enhance memory, heart and lung function, and circulation.

MENTAL HEALTH RESOURCES ARE AS CLOSE AS YOUR PHONE If you or someone you know is in crisis, contact the Military Crisis Line at 1-800-273-8255.

GOOD FOR THE MINDLaughter and humor are great stress-busters. They can help improve your mood, briefly lift depression, and help you to cope with difficult situations.

WHAT’S SO FUNNY? In order for humor to be health-enhancing, it should be positive and upbeat. If you’re looking for ways to add more humor and laughter to your life, consider these ideas: �Every day, try to read or

listen to something funny. �Attend a comedy club or

comedy show. �Share a joke with your

friends, family, or coworkers. �Surround yourself with

people who help you see the bright side.

�Make an effort to find humor in every situation.

�Don’t forget to laugh at yourself, too.

YOUR PRETEEN OR TEEN STILL NEEDS VACCINES Planning playdates may not be on your parenting  to-do list anymore. But with preteens and teens, there’s something you still need to do: Make sure they’re vaccinated.

All preteens and teens should get a seasonal flu vaccine, according to the Centers for Disease Control and Prevention (CDC). For a shot against serious diseases, they also need these three vaccines. �Meningococcal—protects against meningitis, a

potentially deadly infection of the tissues that cover the brain and spinal cord.

As the days grow shorter and fall eases into winter, it can be tempting to give up brisk workouts for slumbering on the couch. But the Great Northwest is wonderful at this time of year! Change up your fitness routine to suit the season with these tips:

1. Weather-proof your exercise.  Walking, jogging, and biking are great cardio activities all year long. In colder temps, try cross-country skiing, ice-skating, and snowshoeing. The nip in the air is invigorating.

2.  Stay warm out there. Bundle up in loose-fitting layers. Be sure the innermost layer is a moisture-wicking fabric (not cotton). Add a water-resistant coat and shoes, a warm hat, and a scarf. Remember, mittens are warmer than gloves.

3. Come in from the cold. Mix up your routine by working out at the gym,

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Does Your Workout Suit the Season?walking at the mall, swimming in an indoor pool, joining a dance class, or exercising to a fitness video.

4. Beat the seasonal blues. For some people, gray days mean a gloomy mood. To boost your spirits, stay socially engaged and physically active. Watch for signs of seasonal depression, such as a hopeless mood, low energy, overeating, oversleeping, and social withdrawal. If you think you are depressed, talk with your doctor about treatment.

5. Put the D in diet. Your body makes vitamin D when skin is exposed to sunlight, but production can drop in winter. Get the vitamin from foods. Sources include vitamin D–fortified milk, juice, and soy drinks as well as fatty fish such as salmon, tuna, and mackerel.

6. Veg out the right way. Shop for colorful, healthful, in-season fruits

�HPV—protects against human papillomavirus, which can lead to cancer. An HPV-related cancer strikes roughly 30,700 U.S. adults each year.

�Tdap—protects against three serious diseases: tetanus, diphtheria, and whooping cough (pertussis).

If your teen doesn’t see a pediatrician for a yearly physical, make an appointment for an immunization update. For a vaccine schedule you can print out, go to www.cdc.gov and search for “immunization schedules for preteens and teens.”

IT’S FLU SEASON The Centers for Disease Control and Prevention recommends that people

get vaccinated as soon as the flu vaccine becomes available in their communities. Influenza seasons are unpredictable, and can begin as early as October. Ask your primary care provider where you can get a flu shot and which type is best for you and your family. If you get your flu shot at your clinic, your provider should bill USFHP directly. It is a covered

service for US Family Health Plan Members. If you pay cash, please send your receipt to Member Services for reimbursement.

.

and vegetables. Clementines are packed with vitamin C. Bananas are loaded with potassium. And sweet potatoes and winter squash are rich in vitamin A.

7.  Be kind to your skin. Cold air and low humidity can cause dry, itchy skin. Limit showers or baths to no more than 10 minutes and use warm (not hot) water. Afterward, slather on a moisturizing cream or ointment.

8. Get tough on germs. Reduce the spread of germs that cause colds and flu. Wash your hands often, for about 20 seconds. Soap and water are best, but in a pinch, an alcohol-based hand sanitizer will do.

By putting your plan into action, you’ll end the season healthier than you started it.

No Joke: Humor Can Help Your Health

RECIPE

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BAKED APPLE CRANBERRY CRUMBLE Slow-Cooker Chicken

Lentil Casserole

INGREDIENTS 4 medium-sized baking apples (like Pink Lady, about 1.5 lb.), cored, sliced thin, skins on2 tbsp. lemon juice1 tsp. cinnamon1 tsp. vanilla extract 1/4 cup dried cranberriesVegetable spray 1/2 cup rolled oats 1/4 cup ground flaxseeds3 tbsp. honey2 tbsp. coconut oil or unsalted butter

DIRECTIONS Preheat oven to 350 degrees. In a bowl, combine apples, lemon juice, cinnamon, vanilla, and cranberries. Spray a glass or ceramic pie pan with vegetable spray. Pour in the apple mixture. In a food processor, add oats, flaxseeds, honey, and coconut oil or butter. Pulse for 30 seconds or until well-mixed. Sprinkle oat mixture on top. Bake for 30 to 40 minutes, until lightly browned on top and apples are soft, with juice bubbling up. Cool for five minutes, then serve alone or with nonfat Greek yogurt.

PER SERVING Serves eight. Each serving provides about 175 calories, 6 g total fat (3 g saturated fat, 0 g trans fat), 0 mg cholesterol, 3 mg sodium, 31 g carbohydrates, 19 g sugar, 5 g fiber.

This casserole is healthy, hearty, filling—and easy to freeze for a quick weeknight meal.

INGREDIENTS Cooking oil spray3/4 lb. boneless, skinless chicken breast (about 1 large)1 small onion, diced (about 1 cup)6 oz. portabello mushrooms, diced1 lb. frozen spinach, thawed1 cup dry lentils, rinsed in cold water1 jar mango chutney (9 oz.)1 tbsp. fresh thyme, minced, plus more for garnish 1 quart no- or low-salt chicken stock11 /2 cups water 1 cup brown rice1/2 tsp. black pepper

DIRECTIONSHeat a large nonstick or cast-iron pan over high heat for one minute. Spray with oil, heat for 30 more

seconds, then add chicken breast. Sauté until both sides are browned but not cooked through all the way, about five minutes.

Place chicken and all ingredients, except for brown rice, into slow cooker. Cook on high for two and a half hours or on low for six hours.

Add rice and cook on high for one and a half more hours.

If chicken breast hasn’t fallen apart, use a fork and knife to shred and mix it in casserole.

Garnish with fresh thyme if so desired.

PER SERVING Serves 10; serving size is 2 cups. Each serving provides: 234 calories, 1 g total fat (0.3 g saturated fat, 0 g trans fat), 20 mg cholesterol, 230 mg sodium, 8 g fiber, 11 g sugar, 17 g protein, 40 g carbohydrates.

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The TRICARE open season is an annual period when you can enroll in a health insurance plan for the next year. With TRICARE, open season will occur each fall, beginning on the Monday of the second full week in November to the Monday of the second full week in December.

DURING OPEN SEASON, YOU CAN: Enroll in a new TRICARE Prime or TRICARE Select plan Change your enrollment (e.g., switch from individual to family enrollment) �Enroll in a FEDVIP vision or dental plan (for certain categories of

beneficiaries)

If you are satisfied with the health care and service you have received from US Family Health Plan, there is no action you need to take. Your continued enrollment with USFHP will be automatic.

Protect Yourself from Opioid Overuse

PHARMACY CORNER

These days, everyone seems to be talking about opioids. The news is alarming: Each day, more than 40 Americans die from overdoses that involve prescription opioids. Here’s how to avoid a tragic mistake.

ASK ABOUT ALTERNATIVESPrescription opioids are used to treat moderate to severe pain. They may be taken after an injury or surgery, or for a health condition like cancer. Examples include: Hydrocodone (such as Norco) Morphine Oxycodone (such as OxyContin)

If your doctor prescribes an opioid, ask about alternative ways of treating your pain. Options may include other medicines, physical therapy, or exercise. In some cases, these options work bet-ter than opioids—with less risk.

AVOID TAKING TOO MUCHIf you take an opioid for pain, follow these tips to stay safe: �Use your medicine exactly as

directed. Never take it in larger amounts or more often than prescribed.

OPEN SEASON ( NOVEMBER 12 – DECEMBER 10)

�Tell your doctor about any other medicines you take, including over-the-counter and herbal products. It can be dangerous to mix opioids with certain drugs, especially ones that cause drowsiness.

�Have one doctor oversee your opioid treatment. When multiple doctors write prescriptions for you, your risk of an overdose rises.

�Fill all your prescriptions at one pharmacy. Your pharmacist can help watch for risky drug interactions.

More than 1,000 Americans end up in emergency rooms every day due to misuse of prescription opioids. Don’t become one of them. A few small steps can have a big impact on your safety.

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MNPermit #372

US Family Health Plan1200 12th Ave. SouthSeattle, WA 98144-9901

Healthy Lifestyle is published twice a year by US Family Health Plan at 1200 12th Ave. South, Seattle, WA 98144-9901. ©2018. 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.TRICARE is a registered trademark of the Department of Defense, Defense Health Agency. All rights reserved.

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.

A MEMBERSHIP SERVICE FROM THE US FAMILY HEALTH PLAN

Developed By StayWell

Ask Member ServicesQ: WHAT AMOUNT SHOULD MY COPAY BE IF I HAVE TO RECEIVE A WEEKLY INJECTION FROM MY ALLERGIST? A: Depending on where you get your injection, you will pay either the primary care office visit copay or the specialist visit copay. Active duty family members and retirees with Medicare Part B do not make copayments for this service. Retirees pay $20 if the injection is received in the PCP’s office or $30 if received in the specialist’s office. If the cost of the injection is less than the copay, your provider’s office will refund the difference to you after it has filed a claim for reimbursement with US Family Health Plan.

Q: HOW SOON SHOULD I EXPECT AN AUTHORIZATION FROM USFHP AFTER MY PCP HAS MADE A REFERRAL? A: Referrals are usually processed within 2 business days of receipt of all necessary information. Typically, your copy of the authorization will arrive in the mail in 7 to 10 business days. Call Member Services for the status of your referral authorization if you have not received it by this time. Once the referral request is

authorized by the plan, call your specialist to make an appointment.

Q: WHAT IS A CATASTROPHIC CAP? A: The catastrophic cap is the upper limit on out-of–pocket costs a military family will pay for medical and phar-macy costs in a plan (calendar) year. Point-of-service charges do not apply to the catastrophic cap. The cap for active duty families is $1,000 per enrollment year. Retiree families in Group A have a catastrophic cap of $3,000 per enrollment year. Retiree families in Group B have a cap of $3,500 per enrollment year. Starting with the 2018 plan year, enrollment fees no longer apply to the catastroph-ic cap. Keep track of your expenses and let Member Services know when you think you have reached the cap for your family. To learn more about the catastrophic cap, go to tricare.mil/CoveredServices/BenefitUpdates /Archives/08_17_18_TRICARE_ Catastrophic_Cap.

MAXOR IS NOW MXP

Maxor Mail Order Pharmacy has opened a new, state-of-the-art mail-order facility with expanded technology and capabilities. With the new facility comes a new name—MXP Pharmacy—and a new logo, which you will see on mailings, packaging and invoices. MXP has also introduced an enhanced smart phone application with greater functionality for your prescription drug benefits. This new app will replace the Maxor Mail Order PocketRx app. The new features enable you to: �Manage user and dependent account

profiles Fill multiple prescription refill orders �Access your retail and mail

prescription history �Use a pharmacy locator synced to

Google Maps �Download/print benefit documents

(EOB, claim forms, etc.)

Find the app by searching “MaxorPlus” in the app store at Google or iTunes. You must create a new account to access your mail order information. Maxor Mail Order Pharmacy values your membership. As MXP, it will continue to provide the same exceptional service on which it has built its reputation. If you have any questions, please contact the Maxor member services departmentat 800-687-0707.

QUESTIONS ABOUT YOUR COVERAGE? Call our toll-free Member Services line at 1-800-585-5883, option 2.