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SUMMER 2017

A MEMBERSHIP SERVICE FROM THE US FAMILY HEALTH PLAN

SAFETY GUIDELINES FOR SUMMER PAGE 2 | KNOW YOUR RIGHTS: PULL OUT AND SAVE PAGES 5-6

TIME TO MOVE? Reduce the stress of relocatingwith these plan-ahead tips.Page 8

Nothing says summer like a day at the beach, lake, or pool. But spending time by the water requires special vigilance. Never leave children by the water without adult supervision, and don’t be distracted by other activities like reading while on duty. �Infants and toddlers should be within

an arm’s length of an adult when they are in or near the water.

�Remove pool toys after everyone gets out of the water so that children aren’t tempted to reach for them later.

�Don’t use air-filled or foam toys—such as floaties, noodles, or water wings—in place of approved life jackets.

�Learn CPR. It could help you aid a drowning victim.

�Fence in your backyard pool, if you have one.

�At the beach or lake, always stay within the lifeguard zone.

Summer fun may carry health risks for you and your family. Stay safe this season by observing a few simple precautions:

BE BUG-FREE �Ticks can cause Lyme disease

and other infections. Wear pants and long-sleeved shirts when walking in the woods or tall grass.

�Check your kids’ hair and skin for ticks after they spend time outdoors. Check yourself, too!

�Mosquitoes can carry infection. Consider staying indoors during dawn and dusk, when mosquitoes are most active. Apply an insect repellent with no more than 30 percent of the active ingredent DEET.

�Serious reactions to bee and wasp stings include hives, dizziness, or shortness of breath. Call 911.

BIKE AND BOARD SAFETY �Make sure kids wear approved

safety helmets that fit properly. Helmets reduce the risk for brain injury by up to 88 percent. For skateboarders, add wrist, knee, and elbow guards.

�Make sure bikes are the right size. Adjust the seats to a child’s height.

�Be sure kids know and follow the rules of the road. Set a good example by following the rules yourself.

STAY SAFE IN THE SUN �Avoid strenuous activity during

the hottest part of the day, between 10 a.m. and 4 p.m.

�Be sure everyone drinks lots of water, especially before, during, and after strenuous activities. Avoid caffeinated sodas, which can cause dehydration.

�Apply sunscreen, even on cloudy days. Use a sunscreen with an SPF of at least 15 to protect against UVA and UVB rays.

�Be sure everyone in the family wears sunglasses and a wide-brimmed hat.

GOOD GRILLING �When grilling, keep a water

bottle and fire extinguisher nearby. �Barbecue at least 10 feet from any

building. Never barbecue indoors. �Never wear baggy clothes near

the grill.

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MAKE A SAFER SPLASH!

Enjoy Your Summer, Safely

WWW.USFHPNW.ORG HEALTHY LIFESTYLE SUMMER 2017 | 3

Your metabolism may begin slowing as early as your 20s, but most adults notice a change as they approach 40. It’s not uncommon to put on about a pound a year in middle age. That may not seem like much, but it adds up over time.

It doesn’t have to be that way. Here’s how to keep the pounds from piling up:

1. Record your food intake. Yes, it’s a pain to write down everything you eat, but it can

4 WAYS TO FIGHT MIDDLE-AGE SPREAD

Clock Stoppers: Keep Arthritis at Bay with Strength Training

be incredibly helpful to see what you actually consume. Try it for a week and find ways to cut back or make healthy replacements.

2. Load up on nutrients. Calcium and vitamin D may help keep the weight away. These nutrients may help break down fat cells and keep new ones from developing.

3. Cook at home. It’s easier to get a balanced meal when you prepare it yourself. At restaurants, there may be hidden sugars and fats even in

seemingly healthy options. 4. Get your “om” on. One study

found that 45-year-olds who regularly practiced yoga gained 3 fewer pounds by age 55 than those who didn’t.

Older adults lose 4 to 6 pounds of muscle tissue per decade. As you age, you may find that daily activities are harder, like carrying groceries or mowing the lawn.Regular exercise can help you maintain muscle mass and keep age-related diseases like arthritis at bay. Try these strength-boosting moves to stay more fit.

DO 2 SETS OF 10 TWICE A WEEKSquats. Squats help keep hips, thighs, and butt muscles strong. Stand with your back to a chair, feet shoulder-width apart. Extend your arms. Slowly bend your knees and sit while counting to four. Stand up to the count of two while keeping your knees over your ankles and your back straight.

Wall push-ups. Face a wall with feet planted and arms shoulder-width apart. Do a push-up by bending your

elbows and slowly lowering your body toward the wall as you count to four. Push off by slowly straightening your arms. Don’t lock your elbows.

Calf raises. These exercises strengthen your calves and ankles, increasing balance and stability. Hold on to a chair or kitchen counter and slowly rise up on your toes while counting to four. Hold for two to four seconds. Slowly lower your heels.

Bicep curls. Strong biceps help make lifting a cinch. Stand or sit with 2- or 3-pound dumbbells in each hand, arms at your sides. Bend your elbows and lift the weights to your shoulders, palms facing upward and elbows close to your sides. On the count of four, lower the dumbbells to your thighs, ending with arms at your sides. When 2- or 3-pound weights become easier to lift, switch to heavier dumbbells.

For more strength-training exercises to add to your antiaging routine, visit the Centers for Disease Control and Prevention at www.cdc.gov/physicalactivity/growingstronger.

A Parent’s Guide to PTSD in ChildrenMany people think post-traumatic stress disorder (PTSD) affects only soldiers returning from combat or emergency responders who have served in a crisis situation. But PTSD can affect all kinds of people—including kids. Children may experience PTSD after: ��A car crash or other accident ��A fire or natural disaster ���Physical or sexual abuse ���Seeing someone get attacked ���A violent incident, like a crime

SYMPTOMSYounger children may reenact the trauma through play. They may be on the lookout for danger, to try to avoid something bad happening in the future. Teenagers are more likely to act out with anger.

Other symptoms may include signs of fear, worry, detachment, sadness—or all of the above.

Most symptoms of PTSD occur soon after a traumatic event. But it can take months or even years for PTSD to show up.

HOW YOU CAN HELPDo you suspect your child has PTSD? See a mental health provider. He or she may suggest: �Play therapy: Games, drawings,

and other play techniques may help young kids who cannot directly confront a painful experience.

�Cognitive-behavioral therapy (CBT): CBT helps children work through negative emotions and replace them with more positive thoughts.

�Medication: Sometimes PTSD is accompanied by depression. In these cases, medicine may temporarily help a child feel better and resume daily activities.

Learn more about how trauma affects kids by visiting the National Child Traumatic Stress Network at www.nctsn.org and clicking on “For Parents & Caregivers.”

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

Deciding where to go for treatment of a medical condition is not always easy. US Family Health Plan (USHFP) knows you may have health conditions that need immediate attention.

Your primary care provider (PCP) is your best choice for care because he or she is familiar with your medical history.

Your USFHP network clinic may offer same-day appointments during regular office hours and extended hours to accommodate your busy schedule.

Outside of these hours, call your clinic first. The clinic’s on-call provider will help you figure out your situation and recommend the best place for you to get the care you need.

A visit to the emergency room is necessary only for conditions that threaten life, limb, or eyesight. Wait times for conditions that are not emergencies could exceed an hour or more in the emergency room.

Our promise is to provide simply the right care.

URGENT CARE DO’S AND DON’TS

URGENT CARE ON THE ROAD If you need urgent care while traveling, call your primary

care physician for authorization. After hours, call your clinic’s

main number to reach the after-hours service. Notify the Plan within 24 hours of care or

on the next business day.

WWW.USFHPNW.ORG HEALTHY LIFESTYLE SUMMER 2017 | 5

Member Rights and Responsibilities

WE ARE DEDICATED TO PROTECTING THE RIGHTS OF OUR MEMBERS. THE FOLLOWING INFORMATION IS DESIGNED TO INFORM YOU OF

YOUR RIGHTS AND RESPONSIBILITIES AS A MEMBER OF THE US FAMILY HEALTH PLAN.

IMPORTANT PLAN INFORMATION—KEEP FOR YOUR RECORDS

MEMBERS’ RIGHTSAs a US Family Health Plan member, you have the right to: �Receive information about covered benefits and

cost sharing. �Receive information about the US Family Health

Plan, and our services, licensure, certification, and accreditation status.

�Receive information about our practitioners, providers, and health care facilities, including information about the composition of our network.

�Have a choice of health care providers that is sufficient to ensure access to appropriate high-quality health care.

�Receive information on member satisfaction. �Be informed of the processes for accessing

specialists and emergency services. �Receive considerate and respectful care, with

recognition of your personal dignity at all times. �Have access to all the health care and treatment

services we provide, including care management information, consistent with available resources and generally acceptable standards.

�Have access to emergency health care services when and where the need arises.

�Refuse treatments to the extent permitted by law and government regulations and the right to be informed of the consequences of such refusal of treatment.

�Question the adequacy of care being provided. �Have privacy and confidentiality concerning your

medical care and records to the extent permitted by law. You have the right, and will be afforded the opportunity, to approve or refuse the release of such information, except when release is required by law or the Department of Defense.

�Know the identity and professional status of the health care provider primarily responsible for providing and managing your care, as well as other health care personnel involved in your treatment.

�Participate in decisions involving your health care. Members who are unable to fully participate in treatment decisions have the right to be represented by parents, guardians, family members, or other conservators.

�Understand an explanation of the diagnosis, treatment, and prognosis of your illness.

�Be informed of possible complications, risks, benefits, and alternative treatments associated with consent or refusal for treatment in order to make knowledgeable decisions about your course of care.

�Be advised if the US Family Health Plan proposes to engage in or perform experimental research in order to make knowledgeable decisions about your care. You have the right to refuse to participate in experimental research.

�Receive care and treatment in a safe environment and to be informed of the facility’s rules and regulations that relate to patient and visitor conduct.

�Be informed of the US Family Health Plan member grievance and appeal system, designated for the initiation, review, and resolution of patient complaints and appeals. You have the right to file complaints and appeals with US Family Health Plan, as outlined in the Grievances and Appeals Processes section of the Member Handbook.

��Use our internal complaint and appeal processes to address concerns that may arise.

�� �Receive considerate, respectful care from all members of the health care system without

discrimination based on race, ethnicity, national origin, religion, sex, age, mental or physical disability, sexual orientation, genetic information, or source of payment.

�Report recommendations or questions you have to a Member Services Representative. Doing so will help us better serve all members.

MEMBERS’ RESPONSIBILITIESAs a US Family Health Plan member, you are responsible for: �Becoming knowledgeable about your health plan

coverage and health plan options, including all covered benefits, limitations, and exclusions, rules regarding use of network providers, coverage and referral rules, appropriate processes to secure additional information, and the process to appeal coverage decisions.

�Providing your physician complete information, to the best of your knowledge, regarding your past medical history and other matters relating to your health.

�Becoming involved in specific health care decisions. �Complying with the medical and nursing treatment

plan, including the follow-up care, agreed upon by

you and your health care provider(s). This includes keeping appointments and notifying providers, in a timely manner, when an appointment cannot be kept. You also have the responsibility of letting your provider know whether or not you understand the treatment plan and what is expected of you.

�Maximizing healthy habits, such as exercising, not smoking, and maintaining a healthy diet.

�Making a good-faith effort to meet financial obligations, including paying applicable copayments at the time the services are received.

�Following the claims process and using the disputed claims process when you have a disagreement concerning your claims.

�Being considerate of the rights of other patients, and of US Family Health Plan personnel and network providers.

�Being respectful of the property of other persons and facilities.

�Following provider facility rules and regulations affecting patient conduct, including no-smoking rules, parking regulations, etc.

�Reporting wrongdoing and suspected fraud to appropriate resources or legal authorities.

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IMPORTANT PLAN INFORMATION—KEEP FOR YOUR RECORDS

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IMPORTANT PLAN INFORMATION—KEEP FOR YOUR RECORDSWhy Generic Medications May Be Better

PHARMACY CORNER

When it comes to medications, newer is not always better. That’s why we urge you to ask your provider and pharmacist if a generic medication may be right for you.

Generic medications may be better for two reasons:1. They are less expensive and sometimes even free

for USFHP members who order by mail.2. They are often thought to be safer than some

newer drugs.

Safer? Why? Before a generic medication can be developed, the brand-name version must be on the market for 14 years. When a medication is in use for that long, health care professionals have a good idea of its effectiveness and potential side effects.

Most new medications, on the other hand, have often been studied in clinical trials for only a short time. In fact, nearly all medications that have been removed from the market in recent decades were new, brand-name medications that had been available for only a year or two. Only then were side effects and dangers noticed that had not been picked up in clinical trials.

So ask your provider and pharmacist about generic medications. Not only can it help your pocketbook— you may save up to $600 per prescription per year in copayments—it can also ensure you’re taking a medication that has a track record of safe, effective use.

Did you know you can save up to 30 percent on visits to Great Wolf Lodge? Or enjoy reduced initiation fees and dues at Anytime Fitness locations? Or save 15 percent on pet insurance through Pet Assure?If not, it may be time you visit www.LifeBalanceProgram.com, and take advantage of the free LifeBalance membership provided by US Family Health Plan! Thousands of deals await you. Here are just some of the popular vendors: Regal Entertainment Group LA Fitness Wyndham Hotel Group Curves International Disneyland® Resort—brought to you by Get Away Today Vacations

DON’T MISS OUT ON LIFE BALANCE DISCOUNTS FROM US FAMILY HEALTH PLAN!

HOW YOU CAN START SAVINGTo start saving, simply create your LifeBalance account: Visit www.LifeBalanceProgram.com. Enter your email address in the email field and click “Let’s Get Started.” Enter the activation code USF2706 and click “Submit.” �Enter your first name, last name,

and a password. If you’d like to receive discount updates, select the checkbox for receiving emails. Then click “Submit.”

Once your account has been created, you can take advantage of discount offers at any time!

FIND A PHARMACY NEAR YOU US Family Health Plan has an extensive pharmacy network. For a list of retail and mail-order options, visit www.usfhpnw.org/indexcfm/pharmacy.

“I love the coupons and discounts available on LifeBalance. I’ve used them at local shows, events, and sporting good stores. My life and pocketbook are more balanced because of LifeBalance.”

—Sheila Zimmerman, LifeBalance member

Moving Soon? How to Unpack Your Worries

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It’s that time of year: PCS season, when many military members receive permanent change-of-station orders. It can be stressful to uproot your family, relocate to another place, and adjust to a new home. Keep stress at a minimum with these helpful tips: �A do-it-yourself move doesn’t mean

you have to go it alone. Ask friends and family members to help.

�Be a pro packer. Tackle one room at a time so you’re not overwhelmed. Give yourself plenty of time to avoid an all-nighter before moving day.

�Stay on top of moving-related tasks with customized calendars and to-do lists. Visit Plan My Move at www.militaryonesource.mil/moving.

�The Military Youth on the Move website helps children and teens adjust to a move or deployment. It includes tips on making new friends, getting to know a new community, and other topics. Visit www.youth.gov to get started.

�The Family Readiness System, a network of agencies, programs, services, and individuals, provides plenty of information and resources for military families and children, including relocation professionals to help with each phase of a move. Visit www.dodlive.mil and search for Family Readiness System.

BEAT TRAVEL BURNOUT

Relocating with kids in tow can be trying for everyone. Keep ’em smiling with these tips: �Make sure your children get

enough sleep before heading out. Otherwise, they can get burnt out or cranky.

�Schedule time for stress-busting exercise along the way.

�Bring a “fun bag” stuffed with favorite snacks, books, games, and other items your kids enjoy.

�Try to keep to a daily routine as much as possible. Children are reassured by structure and predictability.

�Focus on the positive aspects of your move. Make sure your kids understand how the family benefits, even if your lives may be reshuffled in the short term.

Starting at a New SchoolMost military children will have six to nine different homes from kindergarten through 12th grade. It means making new friends and starting all over again in new schools. These tips can help kids ease into a new environment:

Learn about the new school. The more kids know about their new school, the less anxious they will feel. Check out the school website to get acquainted before classes start.

Call ahead. Call the school guidance counselor to see if there’s anything specific your kids need to do to get ready for the semester. Get details on classes, after-school programs, and clubs the kids may enjoy.

��Visit the youth center. Ask the youth director at your current installation to contact the program at your new installation to set up sponsorship before you move.

��Meet your neighbors. This is especially helpful if you’re moving in the summer, before school starts. Encourage your kids to meet other young people in the neighborhood or on your installation, so they will have a built-in network of friends when school starts. Set a good example, too. Get to know your new neighbors, and welcome the opportunity to make new friends.

Summer’s the season for outdoor dining. Fire up the barbecue to make these delicious scallop kabobs, which are naturally low in saturated fat. Add a side of filling, veggie-rich pasta primavera, and treat

family and friends with refreshing fruit smoothies.

SCALLOP KABOBS 3 medium green peppers, cut into 1 1/2 inch squares 1 1/2 lb. fresh bay scallops 1 pt. cherry tomatoes 1/4 cup dry white wine 1/4 cup vegetable oil 3 tbsp. lemon juice dash garlic powder black pepper to taste 4 skewers

1. Parboil green peppers for 2 minutes.

2. Alternately thread first three ingredients on skewers.

3. Combine next five ingredients.4. Brush kabobs with wine/oil/lemon

mixture, then place on grill (or under broiler).

5. Grill for 15 minutes, turning and basting frequently.

Serves four. Serving size: 1 kabob (6 oz.) Per serving: 224 calories, 6 g total fat, 1 g saturated fat, 43 mg cholesterol, 355 mg sodium, 13 g total carbohydrate, 3 g total dietary fiber, 30 g protein, 13 g carbohydrates, 993 mg potassium

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It’s Barbecue Time!

1 cup broccoli florets 1 cup sliced carrots

1 cup sliced zucchini 1 cup macaroni or rotini pasta

1 tbsp. margarine 1 tbsp. flour

1 cup skim milk 1/4 tsp. dried basil

1/8 tsp. black pepper 2 tbsp. Parmesan cheese

Steam vegetables until crisp-tender. Cook macaroni according to package directions. In a small saucepan, melt

margarine and blend in flour. Gradually stir in milk and seasonings. Cook over medium heat, stirring constantly, until sauce thickens. Remove from heat and blend in cheese. Pour over hot vegetables. Add macaroni and mix together. Serves two. Per serving: 360 calories, 8 g fat (2 g saturated fat, 20% calories from fat), 5 mg cholesterol, 200 mg sodium, 56 g carbohydrates, 5 g fiber, 15 g protein

STRAWBERRY-PINEAPPLE SMOOTHIES1 cup plain low-fat yogurt 6 medium strawberries 1 cup fresh pineapple, cubed 1 medium banana 4 ice cubes Put all ingredients in a blender and puree until smooth. Pour into frosted glasses. Serves two. Per serving: 181 calories, less than 1 g fat (5% calories from fat), 1.5 mg cholesterol, 96 mg sodium, 24 g carbohydrates

PASTA PRIMAVERA

5550M

PRSRT STDU.S. Postage

PAIDLong Prairie,

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. ©2016. 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 ServicesHOW DO I FIND A DISCOUNT ON A FITNESS CLUB MEMBERSHIP WITH GLOBALFIT?To find a participating fitness club under GlobalFit, call GlobalFit at 1-800-294-1500 to register for an account. GlobalFit will guide you through the process of obtaining a discounted gym membership.

service. For an all-inclusive list of copayments, consult your USFHP Member Handbook or call Member Services at 1-800-585-5883.

DO I NEED TO TAKE MEDICARE PART B WHEN I TURN AGE 65?US Family Health Plan members who joined the plan before October 1, 2012, and have had no break in coverage since then, may opt to decline taking Medicare Part B. They can continue paying the annual enrollment fee and office-visit co-payments. We strongly recommend you take Part B coverage when you become eligible for it, however, because you may find yourself without coverage if you have to move out of the US Family Health Plan service area. If you decline Part B, you will have to wait until the next Medicare open enrollment period to enroll. Added to that, there is a 10 percent penalty for every year you decline Part B. If you enrolled in USFHP after October 1, 2012, you will no longer be eligible for USFHP enrollment and must take Medicare Part B to remain in TRICARE.

DO I NEED TO MAKE COPAYMENTS AS A USFHP MEMBER? Military retirees with Medicare Part B and active duty family members do not have provider related co-payments. Retirees who do not carry Medicare Part B are required to make copayments at the time of