Smart choices for everyday living POWER UP! · blame, snoring can hurt the quality of your shut-eye — and it can affect your bed partner’s slumber too. For a better night’s

Smart choices for everyday living

JANUARY 2015

POWER UP!

GIVE EDAMAME A TRYCOOL BEANS

MUST-DO FIRE-SAFETY TIPSHOME SAFE HOME

POPCORN + NEW FLAVORSPOP AND TOP!

POWER UP!EVERYDAY WAYS TO BOOST YOUR ENERGY

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Taking Care®

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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, MD Senior National Medical Director, Clinical Content, Optum

Phyllis D. Cross, MD, MPH Medical Director, Clinical Content, Optum

Karis Day, RN Senior Nurse Consultant,

Optum

Arleen Fitzgerald, LICSW Behavioral Health Expert, Optum

Melanie R. Polk, MMSc, RDN, FADA Nutrition Consultant, Optum

January 2015 Vol. 37, No. 1

WRITE DOWN 5 THINGS YOU LIKE ABOUT…YOU! Are you quick to compliment others — but hard on yourself? Take a few minutes to think about what’s fabulous about you. Better yet, write it down. List five qualities you admire about yourself. Having trouble? That just means you can add humble to the list!

When it’s done, tuck your list in your wallet — and pull it out whenever you need a pick-me-up or a reminder of what’s great about you.

JanJanMonthly challenge

Soy good! 4 bright ideas for edamame Edamame — have you heard of them? They’re bright-green soybeans that taste buttery and nutty. They’re packed with protein and fiber — and are super versatile.

Let them shine. You can buy edamame frozen year-round. Follow the cooking directions on the package. Many people serve them in the pod — leaving diners to pop the beans out for eating. Older kids may enjoy doing this themselves!*

Or shell your cooked edamame — and try one of these tasty ideas:

I love a good laugh!

I enjoy helping others.

*Soybean allergy is one of the most common food allergies among babies and children. And round, firm foods can also be choking hazards for young children.

Spice them up. Sprinkle the beans with ground cayenne pepper or garlic powder for a savory snack.

Toss them on. Top off salads or stir-fries with these crunchy gems.

Mix them in. Add them to cooked pasta along with roasted veggies. Finish this dish with a bit of olive oil, Parmesan cheese and fresh herbs.

Blend them up. Puree the beans with olive oil, salt, pepper and lemon juice for a quick dip.

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PAGE 2 JANUARY 2015 | TAKING CARE

quick takes

If someone complains about your snoring, take it seriously. Loud, frequent snoring can be a warning sign of sleep apnea. An estimated 1 in 4 adults is at risk for this disorder.

People with this condition repeatedly stop breathing during sleep — for seconds, even minutes, at a time. This makes their blood oxygen levels drop. Sleep apnea can lead to morning headaches and trouble thinking clearly. It’s also linked to a greater risk for high blood pressure, heart attack, stroke, obesity and diabetes.

The good news: Sleep apnea is treatable. And getting help can improve your slumber — and protect your health. So if you know you snore regularly, talk with your doctor. To determine whether it’s sleep apnea or another problem that needs treatment, he or she may recommend an overnight sleep study.*

Silence is golden Even if a sleep disorder isn’t to blame, snoring can hurt the quality of your shut-eye — and it can affect your bed partner’s slumber too. For a better night’s rest:

Lose a little. Are you overweight? Dropping only a few pounds might lessen — and possibly stop — your snoring.

Roll over. Try to sleep on your side, not your back.

Don’t ignore your snore

Night and day: You need quality slumber to stay healthy — and feel your best. Talk with your doctor if you have concerns about sleep.

A word to the wise: Nix the nightcap Avoid drinking within four hours of bedtime. Alcohol may worsen snoring — and so can other substances, such as tobacco. Certain medications may also be to blame. Talk with your doctor if you have questions about snoring or its causes.

WO

RTH

THE WAIT

Microwave meals can be easy and fast. But be sure to follow the directions on the package. Many dishes need to sit for a few minutes after the microwave stops. That’s not just so you don’t burn yourself — your food needs that time to �nish cooking.

Source: Partnership for Food Safety Education

Clear congestion. A stuffy nose can cause you to breathe through your mouth. This makes snoring more likely. If you’re often congested, ask your doctor how you should treat that.

*Check your benefits plan to see what services may be covered.

Source: American Lung Association; Centers for Disease Control and Prevention

Nothing to sneeze at. A sneeze can travel up to 100 miles per hour. Help slow down the spread of germs by sneezing — and coughing — into a tissue or the crook of your elbow.

AC

HO

O!



quick takes

YOUR ENERGY

TO BOOSTWAYS

DO YOU HAVE SOME DAYSwhen your get-up-and-go is long gone? Most of us do. And during one of these personal energy crises, it can be tough to carry on.

So how can you stay charged up — and avoid draining energy?

Sometimes it’s as simple as paying

closer attention to how you fuel your

body and mind. Here are six healthy ways

for adults to help amp up their oomph. And we’ve added

“Flip the switch!” tips to help get you started.

Booster No. 1: Breakfast It’s been called the most important meal of the day — and for good reason. Breakfast helps your body recharge after hours without food.

Flip the switch! Try this 1-2-3 combo for a great start to the day: A whole grain + a healthy protein or dairy food + fruit or

veggies. For example, oatmeal with fat-free milk and a banana �ts the bill!

Booster No. 2: WaterYour brain, your muscles — every part of your body needs H2O. In fact, after losing just 2 to 5 percent of the water in your body, you may start to feel fatigued.

Water needs can vary.* For example, if you’re active or the weather is hot, you may need to up your intake. You can also get some water from other healthy sources, such as fruits, veggies, unsweetened tea and low-fat milk.

Flip the switch! Not jazzed about water? Remember, it’s calorie-free! And try perking it up with fresh-cut citrus,

strawberries, cucumber or a splash of 100 percent fruit juice.

Power up with your own renewable resources

A bite-size tip: Tap into mini meals! To stay fueled up, you may find that eating nutritious snacks or mini meals every three to four hours does the trick — rather than three large meals. This can help keep blood sugar levels and energy more steady.



Booster No. 3: Sleep For many of us, not getting enough ZZZs can explain why our energy dips during the day. �e Centers for Disease Control and Prevention reports that about 1 in 3 Americans doesn’t get enough sleep.

So what’s enough shut-eye? Most adults need seven to eight hours a night. But everyone is di�erent. If you don’t feel well-rested when you wake up, try more pillow time. If that doesn’t help, talk with your doctor.

Flip the switch! Set a bedtime that allows for plenty of sleep. And try to get up at about the same time every morning, even

on weekends. When you stick with it, you may be surprised at how much more energy you have during the day.

Booster No. 4: Exercise�at uses up energy, right? True. But moving more also helps you stay �t and healthy, which puts more pep in your step — and in your day. For one thing, exercise gets your heart pumping. As blood �ow increases, more oxygen and nutrients reach your muscles. So you feel your best — and are able to do more.

Talk with your doctor before signi�cantly increasing your activity level. Ask about the amounts and types of exercise that may be best for you.

And here’s another secret weapon for stress relief: deep breathing. Even a minute or two can help. Breathe slowly in through your nose — as you count to four. Pause. Exhale gently, also to the count of four.

Booster No. 6: Positive thinkingIt can feel good to vent sometimes. But when negative thoughts become a pattern, they can drag you down. It can take practice to shift to a more upbeat way of thinking. But it can be done. And when you quit wasting energy fretting about all that’s wrong, you’ll have more left to notice and enjoy the good things in your life.

Flip the switch! Cherish your positive pals. Try to spend time with people who lift you up with their smiles, humor

and kind words.

Is there more to it? Lingering low energy or fatigue could be a sign of a physical or mental health condition. If you don’t notice improvement with lifestyle changes or you feel worse, talk with your doctor.

*People with certain health conditions, such as kidney disease or heart failure, may have fluid restrictions. Be sure to follow your doctors’ advice.

Flip the switch! Short on time? Break activity up into blocks of at least 10 minutes — and squeeze them in when you can.

You’ll get the bene�ts of an active life and an instant pick-me-up too. See “Fitness in a �ash.”

Booster No. 5: Relaxation Projects. Bills. Family matters. Everyone has something — or several things — that cause stress. And these pressures can be emotionally and physically draining.

You can’t avoid stress completely. It’s part of living a full life. But powering through isn’t always the answer either. Even brief breaks can help refresh your mind and body. Try to �nd what works for you. �at could be simply taking a warm bath or talking with a friend. Some people rely on relaxation techniques — such as yoga or meditation — to avoid having their energy zapped by stress.

Flip the switch! Find your happy place. When your to-dos are piling up or the kids are squabbling, close your eyes

for just a minute or two. Imagine a favorite spot, such as a warm sandy beach. Go there in your mind — and feel your tension �oat away.

FITNESS IN A FLASH!Here are few quick ways to get moving — and stay energized: • Power walk around the block. • Climb a few flights of stairs. • Put on some music — and dance to two or three songs.

• Pace around the room while talking on the phone.

• Cycle round the neighborhood. Power up with your own renewable resources



WHEN WE TURN up the heat, the risk of home �res rises too. �ese safety tips can help you snu� out risks — whether you’re cranking up the furnace or throwing another log on the �re:

1. Call in a pro. Have a professional inspect your

heating system once a year. �ese regular checks could help spot — and prevent — potential risks.

2.Make it a clean sweep. An expert should clean your

4. Use space heaters with care. �ey can help take the chill o�

a room. But be sure to: • Keep young children and pets away

from them. • Place them — or any other heat

source — at least 3 feet from �ammable items, such as drapes, bedding, furniture or clothing. And never place them on carpets or rugs.

• Follow all the instructions for use.• Check cords for damage. Plug them

directly into an outlet — not into an extension cord.

• Turn space heaters o� when you leave the room — or before you go to sleep.

5. Be smart in an emergency. For example, if your furnace breaks

down or the power goes out, don’t use an oven for heat. It’s a safety hazard — and could cause toxic fumes. And never use generators, camp stoves, or gas or charcoal grills indoors.

Learn more about home heating safety at usfa.fema.gov/winter.

An invisible threatFire isn’t the only potential threat in a home. A faulty furnace or water heater, for instance, can produce deadly levels of carbon monoxide (CO) — a toxic gas that you can’t see or smell.

To help protect your family, place CO detectors on every level of your home and outside bedrooms. And keep heating equipment well maintained throughout the year.

Stay cozy and safechimney, stovepipe and vents every year too. Many home �res are caused by creosote — a dark, �ammable tar that can build up in chimneys and stovepipes when wood is burned.

3.Keep fire in its place. Fireplace openings should have glass

doors or metal screens. Also be sure to dispose of ashes carefully. Once they’re out cold, put them outdoors in a covered metal container. It should be stored away from your home or other buildings.

DON’T WAIT ANOTHER DAY TO...Here are two more safety musts for every household:

Sound the alarms. Most deadly fires occur at night — when people are sleeping. So make sure your home has working smoke detectors. They should be on every level and inside and outside of bedrooms. Check them monthly — and change the batteries at least once a year.

Know the drill. Create a family escape plan that includes two ways out of every room and a safe place to meet outdoors. Practice it at least twice a year.



your safety

http://usfa.fema.gov/winter

The inside story: How popcorn pops

How does a tiny, hard kernel of corn become a light, fluffy piece of deliciousness? Just add heat! As the kernel warms up, the tiny amount of water that’s inside turns to steam. As the steam expands, it presses against the kernel’s hard surface until it breaks way. The soft starch inside then inflates and — POP! — the kernel turns inside out.

Pack this tasty mix for an anytime, on-the-go nibble. No trail required!

What’s your snacking pleasure? Tangy or spicy? Savory or sweet?Popcorn can deliver all those yummy taste sensations and

more! With a visit to your spice stash and a little creativity, you can put new twists on this classic — and wholesome — American snack. It’s a whole-grain, high-fiber treat that’s both filling and heart-healthy. And when it’s air-popped, it’s just 30 calories per cup.*

Sweet

Cinnamon, nutmeg, cocoa — mixed with

just a little sugar

Onion or garlic powder, dried thyme, a little Parmesan cheese

Savory Cayenne, curry powder, paprika,

chipotle chili pepper

Spicy

Cumin, lemon pepper, lime zest

Tangy

POPCORN TRAIL MIX

Snack time?

Make it

POP!

GET READY TO POP AND TOP

You can create your own fabulous flavor by choosing healthy toppings to taste. Here are some ideas for mixing and matching that pop to mind. But before flavoring, first lightly coat your air-popped corn with canola or olive oil cooking spray — or use an oil mister. That’ll help your seasonings stick.

*Popcorn and other foods, such as nuts and seeds, are choking hazards for young children. For more tips on preventing choking, visit ChooseMyPlate.gov and search for “choking hazards.”

Source: American Institute for Cancer Research

Ingredients2 cups air-popped popcorn

1½ cups unsweetened dry cereal (whole-grain oat)

¼ cup golden raisins 3 tablespoons

dried blueberries 3 tablespoons

dried cranberries 3 tablespoons

dry-roasted almonds, coarsely chopped

3 tablespoons chopped dried pineapple

2 tablespoons roasted pumpkin seeds

2 tablespoons dry-roasted sunflower seeds

DirectionsCombine all ingredients in a large bowl. This mix keeps up to 3 days stored in an airtight container.

Nutrition information: Makes 10 servings. Serving size: ½ cup. Amount per serving: 91 calories, 3g total fat, less than 1g saturated fat, 15g carbohydrate, 2g protein, 2g fiber, 37mg sodium.



your nutrition

http://www.choosemyplate.gov

YOUR QUESTIONS ANSWERED


JANUARY 2015

POWER UP!





P3 Sweet slumber. Tips to snore no more

P4 Boost your energy! Ideas to help fuel your body and mind

P7 Pop quiz. Do you like your corn sweet, spicy, savory or tangy?

INSIDE

Is it normal for my joints to pop when I move?

Yes, the occasional pop and snap is perfectly normal and not a problem — unless those sound e�ects also come with pain and swelling. �en it’s time to see your doctor.

�ere are several reasons your joints sometimes sound o� — especially those in the knuckles, neck, back, knees and ankles.

�ey include:Air bubbles. Healthy joints have �uid that

lubricates them. And that liquid contains gases. When a joint is stretched, pockets of gas can form — and escape with a pop.

Movement. Tendons and ligaments help hold the bones of a joint together. Sometimes, when a joint moves, a tendon shifts slightly. When it comes back

Noisy joints: Snap, crackle, problem? to its proper position, it may make a snapping sound. Also, when ligaments tighten — to move a knee or ankle, for example — they might crackle.

Osteoarthritis. Over time, the cartilage that cushions joints can be whittled away, leaving rough surfaces. When those areas rub together, there can be grinding, creaking or popping.

If you’re concerned about noisy joints — especially if you also have any pain and swelling — see your doctor. It could be a sign of osteoarthritis or another condition.

KNUCKLE CRACKING: WHAT’S THE JOINT CONSENSUS?

It’s a habit many people find annoying. But is knuckle cracking harmful? On that question, research varies. Some studies show you’re probably not hurting yourself. Others say repeated cracking may injure soft tissues in joints. That might lead to swelling and a weaker grip. To be on the safe side, give those finger joints a rest. When the urge strikes, try giving your hands a soothing massage instead.



P3 Sweet slumber. Tips to snore no more

P4 Boost your energy! Ideas to help fuel your body and mind

P7 Pop quiz. Do you like your corn sweet, spicy, savory or tangy?

INSIDE


JANUARY 2015

POWER UP!







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Becoming a better health care consumerIN TODAY’S SOCIETY, the rising cost of health care is a concern to almost everyone. Understanding how to maximize your health insurance can reduce your and your health plan’s costs by becoming a better consumer of health care. • Research and learn about any

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Smart choices for everyday living POWER UP! · blame, snoring can hurt the quality of your shut-eye — and it can affect your bed partner’s slumber too. For a better night’s