yourself Love - Albany County School District #1 · in veggies, fruits and whole grains Ñ may help lower your risk of some eye diseases. Take a peek at this chart. These vibrant

Love yourselfHelp kids have a

positive body imagePage 6

Say yes to THE TEST!

FIESTA! Fun, festive and full of !avor

Your health today

Smart choices for everyday living

APRIL 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. Behavioral Health Expert, Optum

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

April 2013 Vol. 35, No. 4

Happier knees, please

Feast your eyes on healthyIs your plate a vision of good nutrition?

It turns out that the nutrients in a colorful, healthful diet — rich in veggies, fruits and whole grains — may help lower your risk of some eye diseases.

Take a peek at this chart. These vibrant and varied choices may help protect against cataracts, glaucoma and macular degeneration.

Eye-friendly nutrients

Choices, choices

Vitamin A and beta-carotene

Carrots, sweet potatoes, apricots, cantaloupe, leafy green vegetables

Vitamin C Oranges, grapefruit, strawberries, tomatoes, red peppers

Vitamin E Wheat germ, sunflower seeds, almonds, vegetable oils

Lutein and zeaxanthin

Broccoli, peas, corn, leafy green vegetables

Omega-3 fatty acids

Salmon, ground flaxseed, walnuts, soy nuts, canola oil

Zinc Whole grains, peas, beans, oysters, eggs, fat-free or low-fat milk, lean meats

The relentless pounding of running. A quick stop and turn on the soccer field. The perfect jump shot. High-impact sports can be exhilarating. But, for your knees, all that pressure — and twists and turns — can pay off in pain.

If you’re carrying extra pounds, that can put even more stress on your joints.

On the go with less painIf you have aching knees, you don’t have to put the brakes on your active life. But, you may need to change your game plan to find relief. These low-impact activities can help you control your weight — and they tend to be gentle on the knees:*

Use pedal power. Take your bike for a spin. And, don’t forget to strap on a helmet.

Make a splash. Swim laps. Or, try a water aerobics class.

Walk the walk. Lace up — and enjoy this simple, effective exercise. Look for relatively smooth surfaces that have a little give, such as grass fields, running tracks or dirt trails.

If these knee-friendly steps don’t help, talk with your doctor. Your knees may need medical care to get back on track.*Talk with your doctor before significantly increasing your activity level.If you have trouble fitting these foods into your diet, talk with your doctor

about whether you may benefit from supplements.


PAGE 2 APRIL 2013 | TAKING CARE

quick takes

Take a bath! Wash your toes! Don’t forget your ears and nose!

OK…so this song is not likely to win a Grammy. But, singing it with your children may help their brains grow in important ways — even if you can’t carry a tune. Music helps promote these three M’s:

Memory. Setting words to music aids recall. Imagine trying to memorize the ABCs without melody, rhythm and rhyme!

Motor skills. Dance the “Hokey Pokey.” Clap to “Bingo.” Let your hands and fingers bring the “Itsy-Bitsy Spider” to life. These coordinated motions help build the brain-body connection.

Mood. Listening to calming music may help ease a child’s anxiety.

Music 101When kids are old enough, community music programs, classes and lessons can be great for brainpower. They can produce positive, lifelong effects related to thinking and communication.

But, there’s no reason to hold the chorus with little ones. Help younger children get in the groove: Make homemade instruments. Let kids drum on plastic containers or toot a paper-tube horn.

It’s like mission control for your fitness and weight-control goals. The U.S. Department of Agriculture’s SuperTracker is an online tool that can help you: Track the foods you eat and calories you take in

Log how much you exercise Map your progress toward health goals you set — such as losing weight or eating more fruits and veggies

A tracking tool that’s just for you

How kids’ brains thrive on music

Grooving and moving.

Dancing is joyful and fun — and good

exercise, too. Encourage little ones to bebop and boogie.

Props like scarves and rattles may inspire some creative

and entertaining moves.

Use musical cues to signal routines. Hum a cleanup song when it’s time to put away toys.

And, sing a favorite lullaby at bedtime. Sing impromptu songs about everyday activities —

such as brushing teeth, setting the table or walking to the mailbox.

Get started today. SuperTracker is free. And, more than a million people have registered to use it. Join this healthy movement —!sign up at www.supertracker.usda.gov.

On the web

CHILD DEVELOPMENT



quick takes

http://www.supertracker.usda.gov

Talk with your doctor about whether — and how often — you should be screened.

3. Screening for: Diabetes Why it’s so valuable. If you have

diabetes, the sooner you know it, the better. You can make sure it’s treated — and reduce your risk of serious health problems. Untreated, diabetes can lead to heart disease, stroke, blindness, amputations, and kidney and nerve damage.

Screening is particularly important for people with high blood pressure. If you’re overweight, you’re also at an increased risk of diabetes. (See “Are you at risk?”)

Testing can also show if you have prediabetes, which often leads to diabetes. If you learn you have this condition, it’s a crucial opportunity. It gives you a chance to take charge of your health. Often, healthier habits and weight loss can help prevent diabetes.

The test. Diabetes means there’s too much sugar, or glucose, in your blood. To screen for it, doctors often recommend a fasting plasma glucose test. !e test is considered most reliable when done in the morning — after not eating or drinking anything for at least eight hours.

IN LIFE, IT PAYS to consider value. What’s a worthy investment — of your time, money or attention? When it comes to your health, here are four screenings that have proved to be very valuable tools. !ey look for serious diseases — and risk factors that may lead to disease — usually before you have any noticeable symptoms.

!ese screenings can provide crucial information you need to stay well and live the life you want. Of course, you’ll need to talk with your doctor about what’s right for you. Your age — as well as other factors, such as your personal and family health history — plays a role in which tests you should have and when.

1. Screening for: High blood pressure

Why it’s so valuable. You can have high blood pressure, or hypertension, and feel "ne. But, what’s going on behind the scenes is not good. High blood pressure can silently damage blood vessels throughout your body — which adds to your heart’s workload. !is puts you at increased risk for a heart attack and stroke, as well as kidney disease and eye problems.

!e only way to know if your blood pressure is in a healthy range is to have it checked regularly.

The test. A blood pressure check is simple and quick. It measures the force of blood pushing on your artery walls.

You may have used an automated blood pressure monitor before — such as those located in some pharmacies. !ese devices can be useful. But, they shouldn’t replace blood pressure checks at your doctor’s o#ce.

2. Screening for: High cholesterol

Why it’s so valuable. As with high blood pressure, you can have high cholesterol without any symptoms. While it goes undetected, it can contribute to plaque buildup in your arteries. !is can cause an artery to narrow or become clogged — which could trigger a heart attack or stroke.

The test. A cholesterol screening is a blood test called a lipid (or lipoprotein) pro"le. It’s typically done after an overnight fast (avoiding food and beverages, usually for nine to 12 hours). It shows your total cholesterol, as well as a breakdown of your:

LDL, or bad cholesterol. It clogs arteries. Lower levels are better.HDL, or good cholesterol. !is type helps remove LDL cholesterol. Higher levels are better.Triglycerides. !is is a form of fat in blood that may increase your risk of heart disease.

Are you at risk? Take an online quiz about your diabetes risk at www.diabetes.org. Type “risk test” in the search field. The quiz — from the American Diabetes Association — is quick, easy and free!

to the test 4 top-notch screenings — because you

deserve the best



http://www.diabetes.org

My screening schedule

Is it right for me?

When and how often?

Blood pressure

Cholesterol

Diabetes

Colorectal cancer

Breast cancer (mammograms), for women

Cervical cancer (Pap tests), for women

Osteoporosis (bone density testing), for women

HIV

Other sexually transmitted infections

Depression

Other screenings

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

4. Screening for: Colorectal cancer

Why it’s so valuable. Often, the earlier you "nd cancer, the easier it is to treat. But, there’s more. Screening can actually help prevent cancers of the colon and rectum.

How’s that possible? Most cancers in this part of the body begin as abnormal growths, or polyps. During a standard colonoscopy for screening, doctors may be able to remove both benign and precancerous polyps.

The tests. During a colonoscopy, doctors use a thin, $exible tube to view the entire colon. Other tests commonly used to detect colorectal cancer include fecal occult blood tests (which look for blood in a stool sample) and sigmoidoscopy (similar to a colonoscopy — but it only looks at the rectum and lower part of the colon). !ese two tests are sometimes recommended in combination.

Generally, screening starts at age 50. But, you may need to begin at an earlier age if you have certain risk factors, such as a family history of colorectal cancer.

Follow up, follow throughOf course, what makes these screenings truly valuable is what you do when the results are in. Talk with your doctor about what your test results mean — and what steps you need to take to improve and protect your health.

For example, if your blood pressure, cholesterol or glucose numbers are a concern, lifestyle changes — including eating better and moving more — may help bring them into a healthier range. In some cases, medication may be needed, as well.

Start today. Don’t delay taking that "rst important step: Talk with your doctor about what tests you need. Regular screenings can help keep you around for those who care about you most. Now, what’s more valuable than that?

CLI

P A

ND

SA

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Chart your way to a healthier future

When it comes to health screenings, you need a custom fit. Talk with your doctor about what tests you should have and when.* This chart can be a handy tool to help get the discussion started. Use it to take notes at your next doctor visit.



Mirror, mirrorWHAT CONTRIBUTES TO a child’s body image?

A. MirrorsB. Media messagesC. Moms and dads!e answer, of course, is, All

of the above.But, what if kids cast a critical eye

on what the mirror re$ects? What if they think they should look like the people in magazines and movies?

!at’s where you come in. As a parent, what you say and do can make a big di%erence. Here are some of the best ways to help kids feel great about themselves:

1. Mind the media. Many actors and models are painted and pinched into impossible perfection. So, ask kids to share their favorite magazines, TV shows and websites. Talk with children about how body image is being portrayed. Explain that those pin-thin thighs and perfect pecs may be achieved with makeup, photo

touch-up and surgery —&and aren’t the norm in real life.

2. Make your words count. Children are always listening. So, be mindful of the messages you’re sending about your own body. Instead of fretting about your $aws, talk about how good you feel.

Help kids learn the con"dence that a healthy self-image can bring. And, compliment them on smart choices, such as eating healthy and being active.

3. Model healthy habits. Set the example you want your children to follow. For instance, savor a variety of nutritious foods in reasonable portions — rather than rigidly counting calories or bingeing on empty ones.

And, help kids "nd activities they enjoy, whether it’s bicycling, baseball or backpacking. When they see "tness as fun, it’s more likely to become a lifelong habit.

Help kids learn to their reflection

That was a blast! Grab your sneakers — and your kids — and get ready for a good time. Being active as a family is one of the best ways you can spend time together.

Here are some fun ideas your kids will want to try again and again:

Celebrate a special occasion with a trip to a climbing wall or some spins around the roller rink.

Invite your neighbors for a backyard volleyball game, badminton or some hoops at the local park.

Take a family walk and see how many birds each of you can spot. Or, turn your trek into a treasure hunt. You might search for a bird in a tree, a porch with a flowerpot or a building with a flagpole.

Plan a friendly competition. Give everybody a pedometer. And, see who can walk the most steps in a week.

Is it a windy day? Find an open field, fly a kite — and chase it, too.

Train together for a charity walk or run. It’s a win-win. You’re exercising. And, you’re showing your kids how great it feels to help others.

Kids need a daily dose of exercise. Health experts say that children and teens need to be physically active for 60 or more minutes over the course of a day.



your best

MEXICAN FOOD has become a favorite at many American dinner tables. It’s fun, festive and full of $avor.

Try these tips for lighter fare — and you can add healthy to the list, too.

Go for mucho produce. Tomatoes, peppers and onions are always winners. But, dare to be bolder, too. For example, you might enjoy the crispy crunch of chopped jicama — or the fresh tang of mango — on tacos. Or, test a new variety of chili. Be careful, though. Chilies can range from mild to red-hot.

Trim the fat. For protein, choose "sh, beans, or the leanest meats and poultry available. And, use low-fat or fat-free sour cream and cheeses.

Wrap it wisely. Whole-grain or corn tortillas have more nutrients than white-$our varieties. And, soft tortillas have fewer calories than fried ones or hard shells.

Revisit your rice. Go for brown — it delivers more nutrients than white rice.

Make your own chips. Bake whole-wheat pita slices until golden.

And, give the saltshaker a siesta. To kick up the $avor, sprinkle chips lightly with garlic powder and a little cayenne pepper.

Say sí to salsa. It’s low in fat and calories and big in $avor. You can make your own — or add fresh ingredients to a ready-made favorite.

Go easy on the guac. Avocados have healthy unsaturated fat. But, even

good fat can quickly add up in calories.Squeeze and sprinkle. Give

dishes a fat-free $avor boost with a twist of lime, a touch of cilantro or a dash of chili powder.

Ingredients

4 8-inch reduced-fat, whole-wheat tortillas

1 green bell pepper, cut into !-inch strips

1 medium red onion, cut into !-inch slices

1 large tomato, cut crosswise into "-inch slices

1 tablespoon canola oil 1 15-ounce can black (not refried)

beans, rinsed and drained 1 teaspoon ground cumin 1 teaspoon dried oregano 1 tablespoon lime juiceGround pepper " cup salsa, drained " cup (packed) cilantro leaves

Directions

1. Heat an iron skillet or grill pan until hot. Add tortillas — and heat. Wrap in foil to keep warm.

2. In the hot skillet: Cook peppers until blistered — about 8 minutes, turning them 3 or 4 times. Transfer to a serving plate. Add onion in one layer. Lightly blacken. Turn — and grill until limp (about 2 minutes total). Transfer to serving plate. Coat pan with cooking spray. Grill tomatoes for 1 minute per side. Transfer to the plate with the peppers and onion. Wipe the pan. Return it to the heat.

3. Add oil to pan. Add the beans, cumin and oregano. Cook, mashing the beans, about 1 to 2 minutes. Mix in lime juice. Season with ground pepper.

4. Among the tortillas, divide the beans, peppers, onions, tomato slices, salsa and cilantro. Fold the tortillas — and serve.

Nutrition information: Makes 4 servings. Amount per serving: 194 calories, 5g total fat, less than 1g saturated fat, 44g carbohydrate, 8g protein, 9g dietary fiber, 574mg sodium.

Source: American Institute for Cancer Research

Make supper sizzle: Black bean fajitasOne hot pan and colorful, healthy ingredients bring these simple, flavorful fajitas to life.

Happy day, the 5th of May! Cinco de Mayo is Spanish for the fifth of May. This festive holiday honors the 1862 victory of Mexican peasants over French invaders. Many cities celebrate the day with parades, dancing and — of course — good food!



your nutrition

OA100-7560 21246-102012

Smart choices for everyday livingSmart choices for everyday living

Love yourselfHelp kids have a

positive body image

APRIL 2013

Page 6

Say yes to THE TEST!

FIESTA! Fun, festive and full of !avor

Your health today

P2 Hungry eyes. Good nutrition can help protect your vision

P3 Tiny tunes. How music benefits growing brains

P4 Four top screenings. Which ones to do you need?

INSIDE



000757

A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Walk the walk

Taking Care is brought to you by

DID YOU KNOW a great way to improve your health is something we do on a daily basis? Many people take walking for granted because it is just the natural motion to get from one place to another. However, it has been proved that walking as a means of physical activity is just as bene"cial as many other forms of exercise.

Some interesting facts about walking:

Walking briskly ('3 mph) has nearly the same e%ect as running/jogging the same distance.For the average person, walking an extra 20 minutes per day will burn approximately 7 pounds of body fat per year; a single one-hour brisk walk burns about 400 calories.Walking regularly can reduce feelings of depression or anxiety.

Walking protects against diabetes by increasing the body’s natural metabolism.Walking wards o% heart attack by decreasing LDL cholesterol (“bad” cholesterol) and increasing HDL cholesterol (“good” cholesterol).Longer, moderately-paced walks (40 minutes at 60 to 65 percent maximum heart rate) are best if you are looking to lose weight, while shorter, faster walks (20 minutes at 75 to 85 percent maximum heart rate) are great for conditioning your heart and lungs.On average, every minute spent walking increases a person’s life span by 1.5 to 2 minutes. !at is doubling your pro"t!

So join in what is found to be the most popular physical activity in the country. And, watch yourself walk toward a healthier you.

WEBT reminder:Are you having a procedure done? Ensure it doesn’t need pre-certi"cation or prior approval by consulting your bene"t document or calling the WEBT o#ce.

WillisElaine Anderson, Account Manager [email protected] Kouba, Account Manager [email protected]

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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yourself Love - Albany County School District #1 · in veggies, fruits and whole grains Ñ may help lower your risk of some eye diseases. Take a peek at this chart. These vibrant