rush hour? - ACSD#1...Smart choices for everyday living September 2012 Don’t miss your shot at protection rush hour? Helpful tips for busy families What’s your Super sEEDs! 5 tiny,

Smart choices for everyday living

September 2012

Don’t miss your shot at protection

rush hour?Helpful tips for busy families

What’s your

Super sEEDs! 5 tiny, tasty treasures

to fight the flu

The No. 1 way

© 2012 OptumHealth 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.

OptumHealth 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.© 2012 OptumHealth

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

September 2012 Vol. 34, No. 9

Today’s egg: Why it’s a wise crackEggs are getting a chance to come out of their shells. Once roundly dismissed because of cholesterol concerns, eggs are being welcomed into a healthful diet.

Today’s egg is valued for its high nutritional content. It comes packed with protein — one egg has about 6 grams. Eggs also provide vitamins and minerals, including eye-healthy lutein and vitamin A.

And, eggs are actually lower in cholesterol than they were a decade ago. According to U.S. Department of Agriculture (USDA) tests, eggs have 14 percent less cholesterol than they did in 2002. And, they have 64 percent more vitamin D.

One egg for me, please! For most people, one egg a day won’t raise cholesterol levels, according to the USDA. For some people — such as those with high cholesterol — doctors may suggest a limit of two egg yolks a week.

What if you really enjoy omelets and one egg won’t do? Well, all the cholesterol comes from the yolk. So, you can mix in egg whites or a cholesterol-free egg substitute — and lots of veggies — for a tasty and healthful egg dish.

Be kind, be patientTalking with someone who has dementia

When a loved one has dementia, you may long to go back to a time when talking and sharing was easy. While it may be more challenging now, communication can be as valuable and treasured as ever.

Here are some tips to help you connect: • Make eye contact. Speak slowly and in a gentle, relaxed tone. • Don’t ask a lot of questions at once — or go into long stories. Use specific and easy-to-understand words.

• Offer encouragement. And, avoid criticizing, correcting or arguing. • Tune in to emotions, not just words. Pay attention to nonverbal cues about how the person is feeling.

• Show you care. Holding hands or giving a hug may be reassuring — and help your loved one respond.

• Be respectful. Don’t talk about the person as if he or she isn’t there. • Take a short break. It’s normal to feel frustrated when communication is difficult. If you need to, excuse yourself for a few minutes to calm down.

• Adjust your expectations. You won’t always be able to control how a person responds. But, don’t give up. Ongoing interaction is important.Finally, look for humor — though never at the other person’s expense.

You may be able to find moments when you can enjoy laughing together.

Begin by visiting www.alzheimers.gov.

This free resource offers up-to-date information for caregivers on Alzheimer’s disease and related dementias.

learn more

Be a patient listener. Try not to interrupt — although you might gently suggest words if your friend or loved one is struggling.


pAGe 2 sEptEmbEr 2012 | taking CarE

quick takes

www.alzheimers.gov

A real knockout A tooth out of its socket needs quick care

Should you ever lose a tooth, it’s important to know that it’s possible to reimplant teeth. That is, if it’s done quickly.

You’ll need to see your dentist immediately — and handle the tooth carefully. Be sure to: • Pick the tooth up by the crown, not the root.

Touching the root — the part of the tooth below the gum — may damage it.

• Rinse it in a gentle stream of water if it’s dirty. • Carefully put the clean tooth back in its socket,

if possible. (If the person might swallow or inhale the tooth, it’s best to avoid this.)

• Don’t let it dry out. If you can’t put it in its socket, put the tooth in saliva or cold milk. Use a container with a lid. Don’t use tap water.

Even if it’s after hours, call your dental office — an answering service may provide instructions on what to do next. Or, call — or go to — your local emergency room.

You can typically tell when growing kids need new clothes. Wrists sticking out? It’s time for a new jacket. Pinched toes? Let’s donate those froggy galoshes.

But, what about car seats? When is your child ready to make the move to a booster seat?

According to safety experts, a child should stay in a forward-facing car seat — with a harness — until he or she has truly outgrown it. If your child has exceeded the weight or height restrictions for his or her car seat, it’s time to move to a booster seat. The seat should be labeled with these maximum limits.

A bit about boosters. Your child may enjoy this move up in the world. But, a booster seat has a serious safety role. It raises a child up so a vehicle’s shoulder and lap belts fit properly. Be sure to follow the instructions that come with the seat.

Children should ride in booster seats until they are big enough to be protected by a regular seat belt — at least 4 feet 9 inches tall. For most kids, this is between 8 and 12 years of age. And, remember: All children younger than 13 years should always ride in the backseat.

Let’s go! To learn more on child safety in cars, visit www.safercar.gov. On this site, you can also search for a car seat inspection station near you. Certified technicians can help you make sure your seat is installed correctly and used properly. Police stations and fire departments often offer this service.

Is it time for a booster seat?Don’t guess — put safety first when you buckle up little ones

A natural high: You may not think of exercise as relaxing — but it can be.

A workout releases substances in your brain — endorphins and other

chemicals. These natural uppers can leave you feeling calmer and

happier for up to two hours.

Check with your doctor before significantly increasing

your level of activity.



quick takes

www.safercar.gov

If you have a busy famIly, your home life is probably full and fun — and sometimes frantic.

millions of families coordinate schedules that might intimidate air traffic controllers. but, do you have times of day that leave you especially frazzled?

maybe it’s getting your crew out the door for school and work. or, maybe bedtime is more chaos than calm.

here are some tips for taming those demanding times of the day. They may help you find a rhythm that — while not perfect — makes life a bit smoother.

Morning mayhemGrumpy risers. lost sneakers. Wrinkled slacks.

Is the start of your day a bit of a mad rush? Well, a good morning can actually begin the night before. That’s the time to: 1. Get backpacks, briefcases and the next day’s clothes ready.2. Put out breakfast dishes and nonperishable fixings, such as dry cereal and bananas.3. Pack — and refrigerate — lunches for the next day.

In the morning: 4. Try to be cheerful and positive during your wake-up routine. It might help everyone get off to a better start.5. Keep breakfast simple — but healthful. stock your kitchen with nutritious foods, such as whole-grain, unsweetened cereals or waffles, fat-free or low-fat yogurt and a variety of fruits.6. make it a family rule: No skipping breakfast. Prepare to-go options, if necessary. for example, you might pack a baggie of whole-grain cereal, low-fat string cheese and an apple.7. Don’t let anyone out the door without a hug, kiss or loving goodbye. It’s a gesture you’ll never regret.

What’s your RUSH hour?

21 ways families can tame hectic times — morning, noon and night

Good morning, sunshine! A little planning can help everyone start the day smoother.

Tuesday

5 Soccer game tonight! Keep a family calendar posted in your kitchen. That way, everyone can see what’s going on. Make note of appointments — as well as family, school, work, sports and social events.



Midday frenzyDo you routinely use your lunch break to multitask? you may feel productive. but, if you use your brief downtime running errands, you may run short on energy for the rest of your day. be sure to allow time to nourish your body and mind. a few ideas:8. limit demands — and delegate. for example, can you get more tasks done over the weekend? or, ask your partner to stop by the post office? 9. Refuel wisely. Choose light, nutritious foods that will keep you energized.10. for extra-busy work days, stock your work area with healthful, quick lunch foods. for example, you won’t have to go hungry or run out for something if you have a stash of low-fat, low-sodium tuna packets, whole-wheat crackers, peanut butter and dried fruit handy.11. step out the door. The open air can be refreshing and uplifting. for example, eat your lunch outdoors, if the weather’s nice.12. Relax — even if it’s just for 15 minutes. Take a short walk, read a chapter in your book, or just close your eyes and breathe.

Dinnertime disorderWhat’s for dinner? It can be such a simple — yet stress-inducing — question. here are some hints for handling suppertime with less frenzy and more grace: 13. Give yourself a little transition time at the end of your workday, if possible. even 10 minutes — to change your clothes, for example — may help you decompress.14. Don’t just wing it. you may be surprised how a few minutes of menu

Study time: Being steady is keyHave you done your homework? After a long day, that question can be a stressful one for both parents and children.

What’s the best way to avoid hassles over homework? Have a plan in place. Some kids do best if they tackle schoolwork shortly after getting home. Others need a little downtime first.

To help children avoid procrastination, you might set a regular study time — such as 4 p.m. every day. Or, use an incentive-based rule. Perhaps that’s “No friends or TV until homework is done.” Try to find what works for your child — and stick with it.

What’s your RUSH hour?

planning can pay off in stress relief. some tips to try: • Plan meals for the week — or at

least a few days in advance.• Keep it simple. Go for balanced and

healthful — not gourmet. save more complicated dishes for less busy days.

• Cook and freeze dishes ahead for future use. for example, an extra-large batch of chili or spaghetti sauce can be divided for multiple meals.

• use time-savers, such as slow-cookers or quick-to-table recipes.

• No time to cook? you can still put good nutrition on the table. for instance, you might serve turkey sandwiches on whole-wheat bread — with raw veggies, unsweetened applesauce and low-fat milk. No apologies necessary.

15. make dining together a priority. Turn off the Tv and cellphones. If schedules don’t permit family dinners every night, aim for at least a couple of evenings a week.16. make it routine for everyone to pitch in with dinner prep — and cleanup.17. Reward your kitchen help with some family time. Perhaps that’s taking a short walk together, playing a board game or reading books.

Bedtime bedlamGetting enough sleep is important for everyone in the family. and, children and adults alike can benefit from a soothing nighttime routine. make your home more slumber-friendly with these strategies: 18. establish a relaxing pattern for preparing for bed. It may take some time and practice to make it a habit.19. Wind down with quiet time. Turn off computers, Tvs and other electronics. and, minimize active play and roughhousing before bedtime, too.20. Keep Tvs and other media devices out of bedrooms.21. end the day with gestures of love and appreciation — whether that’s hugs, kisses, prayers or sweet-dream wishes.

Relish even busy daysof course, life will bring changes and new challenges. so, be flexible and make adjustments, as needed.

and, don’t get too lost in the details. Try to enjoy your bustling household. Remember: It’s home to the people you love the most!



as We heaD into fall and winter, the flu may be just a cough away. here’s what you need to know to protect yourself and your family.

It can be very dangerousTo be sure, influenza is a miserable illness. but, it can also be very serious — even deadly — when it leads to pneumonia or other severe complications. older adults, children, pregnant women and people with chronic health conditions are among those most at risk. but, anyone can become very ill from the flu.

Your stay-well strategya yearly vaccination is the best way to fend off the flu. The flu vaccine is recommended for almost everyone 6 months and older. Taking this simple step is especially important if you — or someone you’re in close contact with — belong to a high-risk group. The flu can be most dangerous for:• Children younger than 5 years —

particularly infants younger than 6 months

• adults over 65• Pregnant women• People with weakened immune

systems or with certain health conditions — for example, asthma, diabetes, obesity or heart disease

Keep these other flu vaccine facts in mind, too:

You need it yearly. Protection from a flu vaccine isn’t long-lasting. and, the vaccine is adjusted as needed to target the latest common strains.

it’s safe. The flu shot does not contain active viruses. so, you can’t get the flu from it. and, serious side effects are rare.

Don’t wait for the flu to go viral. flu season can start late — or arrive early. so, aim to be immunized as soon as the vaccine becomes available each fall.

there’s a no-needle option — a nasal spray. It’s available for healthy people ages 2 years to 49, with the exception of pregnant women. This vaccine contains weakened viruses. It may cause mild, short-lived side effects, such as congestion or sore throat.

Powerful protection Don’t miss out on the No. 1 way to fight the flu

for safety’s sake, some people should check with their doctors before getting vaccinated. This includes anyone with a history of Guillain-barré syndrome or who has had a reaction to a flu vaccine.

and, there’s news if you have an egg allergy. In the past, you may have been told you shouldn’t get the flu vaccine. Talk with your doctor. you might be able to receive the vaccine if you’ve had only mild reactions to eggs.

If you do get sickIn some cases, doctors may prescribe antiviral drugs to treat the flu. These are most effective when given in the first couple of days of the illness. They can be especially important for people who are at high risk of complications from the flu.

Talk with your doctor now — or as soon as you feel ill — to see if antivirals may be right for you.

Outsmart bugsHere are four everyday ways to avoid viruses and other germs:

1. Wash your hands regularly. If soap and water aren’t available, use an alcohol-based hand sanitizer.

2. Be hands-off. Try not to touch your eyes, nose and mouth with your hands.

3. Wipe ’em out. Regularly disinfect objects that people handle frequently — such as phones, doorknobs, remote controls and keyboards.

4. Keep your distance. As much as possible, avoid people who are ill.

What’s new with the flu?Stay up-to-date on vaccine availability and flu activity at www.flu.gov.



your best

www.flu.gov

CoNsIDeR The seeD: each is filled with the promise of new life. some of the edible varieties are also packed with nutrients — as well as nutty flavors you may grow to love.

They may give your heart a boost, too. seeds can be a good source of heart-healthy fats — particularly omega-3 fatty acids, which have been shown to benefit heart health.

and, they’re flexible little gems. enjoy them as a handy snack. or, toss them into all sorts of dishes, from salads to smoothies. Keep in mind that, like nuts, seeds are dense in calories — and can come with added salt. It’s best to enjoy them unsalted and in small portions.

here are a few tidbits on five top seeds — and tips for giving them a try:

Chia: Tiny and powerfulThey may be super-small. but, chia seeds are also super-rich in protein, fiber and calcium.

Planting-the-seed ideas: mix these mild-flavored seeds into

whole-wheat muffin batter or fruit smoothies. or, sprinkle them on your breakfast cereal or low-fat yogurt.

Flaxseed: Ground t o perfectionyour body can’t process the valuable nutrients in whole flaxseed. That’s why it’s best to choose the ground variety. you can also grind your own in a coffee or spice grinder. store ground flax in an airtight container in the refrigerator (up to 30 days) — or in the freezer (up to four months).

Planting-the-seed ideas: flax your pancake stacks — stir a little ground flaxseed into whole-wheat batter. and, experiment with adding it to casseroles and other dishes, as well.

Pumpkin: Toasted goodnessPumpkin seeds are a “p”-picker’s paradise: packed with protein, phosphorus and potassium.

Planting-the-seed ideas: enjoy unsalted, toasted pumpkin seeds as a snack — and as a crunchy topper for salads, rice and vegetable dishes.

Sesame: Surprisingly rich What treasures await those who are open to sesame seeds? These golden beauties are a good source of calcium, protein and other nutrients.

Planting-the-seed ideas: sprinkle toasted sesame seeds on cooked veggies, such as spinach, asparagus and green beans. or, you might try serving them as a fun dip for colorful pepper slices and cucumbers (they’ll stick to the moisture in the veggies).

Sunflower: Nutritious nibbles squirrels know good things when they see them. sunflower seeds are rich in protein and vitamin e, an antioxidant that may help protect cells from damage.

Planting-the-seed ideas: for snacking, try them in the shell — again, unsalted! Cracking them open keeps you busy. but, measure out a serving nonetheless — so you don’t down too many seeds. or, make a tasty trail mix with the shelled seeds, unfrosted cereal squares, raisins and plain almonds.

and, it’s best to avoid eating the shells. They’re considered indigestible.

5 tiny treasuresBecause one good seed deserves another

Choking alert: seeds — along with nuts, grapes, popcorn and other small, hard foods — can be a choking hazard for children. it’s best to avoid giving seeds to children younger than 4 years old.

Super seeds Chia Flax Pumpkin Sesame Sunflower

1 ounce 1 ounce (ground) 1 ounce 1 ounce 1 ounce (shelled)

Calories 138 130 158 161 165

Protein (grams) 4.7 4.6 8.6 4.8 5.5

Fiber (grams) 9.8 6.7 1.7 4.8 3.1

Calcium (milligrams)

179 63 13 37 20

These figures are estimations. Nutrition information may vary depending on the specific products used and actual serving sizes.



your nutrition

Oa100-6221 X302202-10278-000000A

Smart choices for everyday living

SEPTEMBER 2012

Don’t miss your shotat protection

rush hour?Helpful tips for busy families

What’s your

SUPER SEEDS! 5 tiny, tasty treasures

TO FIGHT THE FLU

The No. 1 way

P2 Eggs. They’re coming out of their shells

P4 Busy, busy. Tips to tame hectic times of day

P6 Be a flu fighter. Step up to get vaccinated — it’s your best protection

insiDe



Taking Care is brought to you by

ouR ChIlDReN aRe the light of our lives and, as they prepare to head back to school, the country, following in the footsteps of the White house, will be taking a look at childhood obesity and the need to keep our children healthy. september is National Childhood obesity awareness month, so as we send them to school to enrich their minds, let us not forget to keep their bodies healthy.

some simple steps to take to ensure that our children stay healthy are:• Increase fruits and vegetables and

help them understand portion sizes. visit www.ChooseMyPlate.gov for a handy teaching tool developed by the usDa.

• Increase daily activity and exercise. visit www.ActionForHealthyKids.org for a national and state- level active-kids initiative or www.FuelUpToPlay60.com for a national program founded by the

National Dairy Council and the Nfl.

for more information on childhood obesity and methods for reducing it, please visit:• The National Childhood

obesity awareness month official website: www.HealthierKids BrighterFutures.org

• The President’s Council on fitness, sports & Nutrition: www.Fitness.gov

• “outrun obesity” information from blue Cross blue shield of Wyoming: www.BCBSWY.com/wellness/outrun_obesity

WEBT ReminderDo you have family status changes? Don’t forget to report them to your human Resources office immediately. This will ensure benefits are paid timely and correctly. events may include: • adding a new spouse• adding a new baby• adding an adopted child

• Divorce• Death• Receiving

other insurance coverage

• loss of other coverage

• a dependent turning age 26

• updating beneficiaries for life Insurance

We hope you had a GReaT summer!

Willis• elaine anderson,

account manager [email protected]

• Dorothy Kouba, account manager [email protected]

115 e. 22nd street, suite 208Cheyenne, Wy 82001(307) 634-5566(307) 634-0664 fax(800) 640-4459 Wywww.webtinsurance.com

Healthy KidsA MESSAgE FrOM WYOMINg EDUCATOrS’ BENEFIT TrUST

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www.ChooseMyPlate.gov

www.ActionForHealthyKids.org

www.FuelUpToPlay60.com

http://www.HealthierKidsBrighterFutures.org

http://www.HealthierKidsBrighterFutures.org

www.Fitness.gov

www.BCBSWY.com/wellness/outrun_obesity

www.BCBSWY.com/wellness/outrun_obesity

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rush hour? - ACSD#1...Smart choices for everyday living September 2012 Don’t miss your shot at protection rush hour? Helpful tips for busy families What’s your Super sEEDs! 5 tiny,