Smart choices for everyday living · and sturdy to live your life to the fullest — from standing tall to carrying groceries to cradling a new grandchild. And, the perks of getting

Savor the season:

WINTER SQUASH

ST O GNR

Go strong,

be

Where HAPPY

FAMILIES meet

Smart choices for everyday living

JANUARY 2013

© 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.© 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. Mental Health Consultant, Optum

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

January 2013 Vol. 35, No. 1

Do you dread your daily travel time? Here are some tips to make it less stressful and more interesting: • Enjoy the journey while listening to an audio book or a favorite CD.

• If you drive, take a slightly different route — a change of scenery can energize the mind.

• If you’re caught in traffic, use the

time to regroup mentally. Take deep breaths. And, think of a more peaceful place. • If children are

on board, keep them amused by

singing songs, telling funny stories, playing the alphabet game — or simply talking about everyone’s day. Keep a travel box with books, small toys and healthful snacks in your car. It may come in handy if you’re ever stuck in traffic for long.

Shorts. Sandals. Plenty of sunshine. On summer days, sunscreen is an obvious must-have. But, what about during the winter months?

Sun protection matters no matter the weather or season. Ultraviolet sunlight can be strong enough to damage your exposed skin any time of year. In fact, snow reflects 80 percent of the sun’s rays, which increases the need for sunscreen.

Make sunscreen a year-round habitTo help protect your skin: • If you’ll be outdoors, wear a broad-spectrum, water-resistant sunscreen. Choose a product with a sun protection factor (SPF) of at least 15. Some experts recommend SPF 30 or higher.

• Be generous with it. Most people don’t apply enough sunscreen. Be sure to cover all your exposed skin — including your ears, nose, neck, hands, feet and lips.

• Reapply every two hours — or as directed by the label. But, remember, you’ll need to slather up sooner if you rinse sunscreen away — if you shower, sweat or wash your face, for example.

Sunscreen for all seasons

A better commute ahead

IDLE TIME

Along for the ride More skin cancers in the United States occur on the left side of the body than on the right side.

Experts say this may be from the ultraviolet exposure we get when driving. Covering skin and applying sunscreen to exposed areas — such as the face, ears, neck and arms — can help reduce this risk.


PAGE 2 JANUARY 2013 | TAKING CARE

quick takes

‘Stomach flu’: Debunking the mythStomach flu. That’s what many people call a miserable bout of nausea, vomiting or diarrhea. But, there’s actually no such thing as “stomach flu.”

The correct name is gastroenteritis. And, it has no connection to the true flu, or influenza. Here’s a quick look at how these illnesses are different:

Stay-well pointers The best way to avoid influenza is to get the flu vaccine each year. And, germy hands often spread illness. So, wash up regularly. Always clean your hands before eating or handling food and after using the bathroom or changing diapers.

Learn more here:• Centers for Disease Control and Prevention, www.cdc.gov• FoodSafety.gov, www.foodsafety.gov

A dusty dilemma: Vacuuming tips if you have allergiesAhh…there’s nothing quite like a tidy house — including a freshly vacuumed carpet. But, that clean floor may come at a price. That’s if house dust tends to make your allergies or asthma worse. For many people, it’s actually dust mites that trigger symptoms, such as sneezing, wheezing, and itchy, watery eyes. Vacuuming can send these microscopic creatures into the air. To avoid stirring up excess dust, here are three allergy-friendly vacuuming tips:

1. Choose your tool. Use a vacuum with a HEPA filter or a microfilter bag. If you’re purchasing a new vacuum, consider a cyclonic model.

2. Cover up. While vacuuming, wear a filtering mask that’s labeled “N95.” That means it filters out 95 percent of airborne particles.

3. Stay clear. After you vacuum, leave the room for at least 20 minutes — and for up to two hours. This will allow time for the dust to settle.

If your asthma or allergies are severe, you may need to ask someone else to vacuum for you. And, if possible, consider having your carpets replaced with hard-surface floors.

What are the most common symptoms?

What causes it?

What is it?

Gastroenteritis Influenza (or seasonal flu)

Inflammation of the stomach lining and intestines

A virus that attacks the nose, throat and lungs (respiratory tract)

Many different viruses can commonly cause it. It’s often spread in group settings, such as schools or restaurants. In some cases, it’s caused by bacteria or parasites — from contaminated meat, poultry or other foods.

Influenza viruses — which are generally passed in droplets from a cough or sneeze.

• Vomiting • Diarrhea • Fever • Stomach pain and cramping

• Fever and chills • Cough • Sore throat • Body aches • Headache • Fatigue • Runny or stuffy nose • Vomiting and/or diarrhea (rare, but more common in children)



quick takes

http://www.cdc.gov

http://www.foodsafety.gov

BEGO STRONG,

Put safety first: What’s right for you? If you haven’t been exercising regularly, talk with your doctor before significantly increasing your activity level. And, ask what types of activity are best for you — and in what amounts.

5 powerful ways to give your bones

and muscles a needed boost

Certain things are just plain better when they’re strong.

Think bridges, teams and friendships. And, when it comes to your health, think of bones and muscles, too.

You need them to be solid and sturdy to live your life to the fullest — from standing tall to carrying groceries to cradling a new grandchild. And, the perks of getting stronger are pretty impressive. Strength not only increases your confidence but also kicks up your metabolism — to help you control your weight. It can also have a positive effect on some common ailments. See “Strong and healthy.”

That’s why it pays to strengthen your bones and muscles with activities that target them. Of course, the sooner you start, the better. But, you’ll never outgrow your need for these types of exercises. And, some activities are a two-for-one special of sorts. For example, weight training and calisthenics can work both muscles and bones.

Five for lifeYou can get on your way to a new, stronger you with these five steps.

No. 2: Give yourself a lift with resistance training.Beginning in our 30s, we can lose muscle mass with each passing year. You can hang on to more muscle by working out with weights — or doing other activities that create resistance.

Maybe this is new to you — and you don’t know where to start. If you belong to a gym, be sure it includes a training session so you can learn how to use the equipment. Learning proper form can help prevent injuries. Prefer to exercise at home? You might try a how-to DVD that walks you through a variety of weightlifting, calisthenics or other resistance exercises.

In the meantime, here are some basic tips:• Aim for at least two muscle-

strengthening sessions a week.• If you’re using weights, start light.

You can gradually increase from there. A tip: If you can’t lift or push a weight eight times in a row, it’s too heavy.

No. 1: Stand up for your bones with weight-bearing activities.Your bones — just like your muscles — grow stronger with exercise. And, their best workout is supporting your body weight while you move. They thrive under this pressure.

Any upright — weight-bearing — activity can help build up your bones, from playing tennis to trekking on a treadmill. And, it can help protect you from osteoporosis. With this condition, bones become fragile and can break easily.

The pounding force of high-impact exercises — such as running, step aerobics or jumping rope — can boost bone strength. But, these vigorous activities aren’t for everyone. For instance, people who already have bone loss or joint problems may be advised to avoid them.

Taking regular walks may be the easiest and safest way to protect your bones. All you need are comfortable shoes and a little motivation.



Strong and healthy! Strength training may help improve — and in some cases, even prevent — many chronic health conditions, including:

• Arthritis • Back pain

• Depression • Diabetes

• Heart disease• Osteoporosis

Find strength within: More habits your bones will love

As important as it is, exercise isn’t the only factor for strong bones. These healthy habits also matter:

Eat smart. To protect your bones, you need calcium and vitamin D. Good sources of calcium include dairy products — such as fat-free or low-fat milk and yogurt — green, leafy veggies and almonds. You’ll

find vitamin D in egg yolks, liver, and fortified milk and juice products. Your body also makes vitamin D when exposed to the sun. But, since it can damage skin, sunlight is not a source that’s widely recommended.

If you’re concerned that you’re not getting enough calcium or vitamin D, talk with your doctor.

Don’t light up — or drink too much. Smoking takes a serious toll on your health — and weakens bones.

Heavy alcohol use can also affect your bone health. If you do drink, do so in moderation. That means no more than one drink a day for women and no more than two for men.

• Exercise all your major muscle groups — your leg, hip, back, chest, abdomen, arm and shoulder muscles.

• Try to do each exercise eight to 12 times — that’s a set. As you progress, you might do an added set or two. But, consider that optional. According to fitness experts, the most benefit comes from your first set — if you work your muscles to fatigue.

No. 3: Have a ball! Build a stronger core.It may look like an oversized beach ball. But, a stability ball isn’t a toy. It’s a super piece of exercise equipment — that can help strengthen your abdomen, chest and back muscles. This trio forms your body’s

core — or trunk — and keeps the rest of your body stable.

The firmer, or more inflated, a ball is, the more challenging your workout. So, for beginners, a softer ball may be best. Check the packaging to make sure you’re choosing one that’s right for your height. You might also try Pilates — another type of exercise that targets the core muscles.

No. 4: Do mini power surges.You don’t need to suit up in gym clothes to work your bones and muscles. Create opportunities throughout the day. Are there stairs in the building? Don’t skip them — skip the elevator instead. You might also:• Do muscle-building situps or

pushups while you watch TV.

• Walk around the airport while you wait for a flight.

• Amuse your kids by playing hopscotch or having a jumping jack contest.

Oh, the ways you’ll get strong with a little imagination!

No. 5: Build strong partnerships.Why not connect with friends — or even make new ones — as you build your strength?

For instance, consider starting a walking group. Or, pursue a favorite team sport — say, soccer or basketball — that gets you on your feet. You might also join a salsa dancing or kickboxing class. One last idea: Look for a certified fitness trainer who works with small groups — and invite some buddies to join you.

With some powerful pals along, your workouts won’t seem like work at all.



Bring your family to the tableWhen you meet to eat, the benefits abound

Good times Children do best when they know what to expect. And, routines, such as regular meals together, can help kids feel comfortable and secure.

That’s not to say your household needs to be overly structured — leaving no room for fun and flexibility. As a parent, try to find a balance that feels right for your family.

Beyond ‘How was your day?’To engage kids and teens during dinner, let them know you’re fully engaged. Ask about their friends by name. Inquire about their favorite bands, sports or other activities.

Your family might also enjoy a few conversation starters, such as:• What was the best part of your day? What was the worst?• Which historical figure would you most like to meet — and why?• Describe your perfect day, friend, pet, teacher, vacation, etc.

Remember, try to keep your questions open-ended. You might avoid a “yep” or a “nope” — and learn wonderful new things about your kids.

WHEN THE DINNER HOUR arrives, has everyone but the dog scattered? If so, your family isn’t all that unusual. Between school, work, cello lessons, basketball practice and PTA meetings, getting everyone together for an evening meal can be a challenge.

But, it’s worth the effort. Family dinners bring much more to the table than food. Some research shows that children who dine with their families at least a few times a week:• Have a more nutritious diet• Are less likely to be overweight — or

have eating disorders• Do better in school • Are less likely to smoke, drink

alcohol or use illegal drugs as teens

Let’s make this happen!Here are a few tips for bringing everyone together:

Make it a priority. Put “eat together” on a shared family calendar. Aim for at least three evenings a week — but one sit-down dinner is better than none!

Make it together. When everyone lends a hand, it can make cooking and cleanup quicker and easier. It also offers a chance to listen to your kids, learn about the day’s events and share some laughs.

And, pitching in can help kids find the fun in family meals — and pick up some life skills. So, put them to work! Have the little ones set the table. Older kids can wash veggies, pour milk or toss salads. You might even encourage a teen chef to plan a healthful menu — and take a leading role in the kitchen.

Make it pleasant. During dinner, table the negative talk. Try to keep the conversation light — free of complaints and stressful topics. For example, leave homework and chore reminders for later.

Make it distraction-free. Place a firm ban on the use of cellphones, tablets, computers and TVs during meals. That way, you can connect with one another — instead of technology.

It may take some time for the family dinner hour to take hold. But, before long it may go from a must-do to a can’t-miss for everyone.



your best

EVEN IN JANUARY, there are still fresh finds in the produce aisle. Here’s a nutritious and seasonal star worth a try: winter squash.

You can choose from many interesting and colorful varieties, including acorn, butternut, spaghetti, banana and sweet dumpling.

Cooking squashYou can steam or simmer diced squash until it’s tender. Or, try sautéing it in a little liquid, such as low-sodium broth. And, here are a few other techniques, as well.

Bake it. Cut the squash in half lengthwise. Remove the stem and seeds. Place it, cut-side down, in a baking dish sprayed with canola oil. Add about a quarter of an inch of water. Cover with foil. Bake the squash at 350° to 400° F until fork-tender, about 45 minutes.

Roast it. Place cubed squash pieces on a baking sheet. Drizzle with olive oil — and season with herbs and spices. Roast at 325° to 400° F until tender — cooking times can vary. Include other veggies, as desired.

Zap it. Cut the squash in large chunks. Place in a microwavable dish. Cover. Cook until tender, about 8 minutes.*

Shred it. Pierce a spaghetti squash several times. Bake it whole at 375° F for 50 to 60 minutes. Cut it in half horizontally. Remove the seeds. Then, use a fork to “shred” the inside flesh into spaghetti-like strands. Top with a low-sodium tomato sauce and a sprinkle of Parmesan cheese for a healthful, low-calorie dinner.*Cooking times may vary depending on the wattage of the microwave oven.

Ingredients 1 package (16 ounces) frozen,

diced, peeled butternut squash, or 2 cups of fresh squash, seeded, peeled and diced

1 cup water 1 tablespoon olive oil ½ sweet onion, finely chopped 1 can (15.5 ounces) no-salt-added

black beans 1 teaspoon ground cumin ¾ teaspoon ground cinnamon Pepper to taste Canola oil spray 7 large whole-wheat tortillas 1 cup grated cheddar

cheese, divided 1 cup fresh tomato salsa ¼ cup chopped fresh cilantro

leaves, for garnish (optional)

¡Delicioso!

squashWarm up to winter

Directions1. Place squash in medium saucepan. Add water. Cover pot tightly. Cook over

medium-high heat until squash is tender but not mushy, 12 to 15 minutes, depending on size of cubes. Drain squash and set aside.

2. While squash is cooking, in large skillet, heat oil over medium-high heat. Add onion and sauté until soft and translucent, about 4 to 5 minutes, stirring occasionally. Add beans and partially mash with fork. Mix in squash, cumin and cinnamon. Add pepper, if desired. Remove from heat and set aside.

3. Preheat oven to 350° F. Lightly coat the interior of a 9-by-13-inch baking dish with cooking spray and set it aside.

4. Coat tortilla on both sides with cooking spray. Lay on plate. Spoon ½ cup filling on tortilla, and top with 1½ tablespoons cheese. Roll up filled tortilla and set at one end of baking dish. Repeat, placing filled tortillas side by side, filling baking dish tightly.

5. Pour salsa over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.

6. Bake enchiladas about 25 to 30 minutes, until heated through. Uncover and serve garnished with cilantro. Brown rice makes an excellent side dish.

Nutrition information: Makes 7 servings. Amount per serving: 260 calories, 6g total fat, 1g saturated fat, 38g carbohydrates, 12g protein, 6g dietary fiber, 460mg sodium.

Source: American Institute for Cancer Research

Butternut squash enchiladas with salsa

Don’t squash your creativity There are dozens of ways to enjoy winter squash, including: • Cubed and added to soups,

stews, rice, pasta dishes, casseroles or stir-fries

• Pureed and used for pies — or to thicken soups or enrich sauces

• Mashed with cinnamon, ginger or allspice



your nutrition

OA100-7560 21243-102012

Smart choices for everyday living

Savor the season:

WINTER SQUASH

jANUARy 2013

ST O GNR

Go strong,

be

Where Happy

Families meet

P2 Sunscreen. Slather no matter the season

P4 Inner strength. Build powerful muscles and bones

P7 In the kitchen. Why not give winter squash a try?

INSIDE



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A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Can I use a generic?UNDERSTANDING THE DRUGS you take — and the alternatives that are available — could save you money. According to studies completed by Prime Therapeutics, generic drug alternatives may cost up to 80 percent less. The average price of name-brand drugs is $119, whereas generics are $18 (you may see a different savings based upon your prescription coverage).

There are two different types of generic alternative. First, generic equivalents are copies of the name-brand drug that use the same active ingredient. Many states allow pharmacists to automatically exchange name-brand drugs for generic equivalents.

Second, generic therapeutic alternatives are drugs that have shown similar clinical effects to name-brand drugs used to treat the same condition. Generic therapeutic alternatives need to be

prescribed by a physician.Generic drugs sold in the U.S.

are regulated and approved in the same manner as brand name drugs and are therefore just as safe as their name-brand counterparts. Generic drugs are required to be the same as the name-brand drugs in:• Dosage• Performance• Safety• Strength• Quality• Usage• Active ingredient

Check with your doctor and pharmacist to see if there are any generic alternatives that you could be using.

WEBT reminder:Visit www.myprime.com for specific information regarding your pharmacy benefit, including these services:

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of drugs you take• Low-cost generic drug

alternatives available• Locations of pharmacies near you• Food and drug interactions• Possible side effects• Drug storage instruction• Information on the

mail-service pharmacy

Willis• Elaine Anderson, Account

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

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Smart choices for everyday living · and sturdy to live your life to the fullest — from standing tall to carrying groceries to cradling a new grandchild. And, the perks of getting