Summer 2014 SM

Getting the most from your health plan

Quiz yourself

Do you know your health plan? | 6 It's time to celebrate | 10

Summertime fun

Serve up food on a stick | 16

Blue

SM

Quick tips

Summer 2014

YO U R H E A LT H

4

Your best defense

Preventive care is available at no cost to you, making it an easy choice in the quest for good health. MY WELLMARK

6

Do you really know your benefits?

Take this quiz to find out what you really know about your health care benefits.

page 4

SELF CARE

8

Facing flare-ups

Acne isn’t just for teenagers. Sort fact from fiction with these skin care tips. C E L E B R AT I O N S

10 Wellmark is turning 75 Learn about how we plan to celebrate. FITNESS

13 The walking advantage page 13

If your list of reasons for NOT exercising continues to grow, maybe it’s time for a back-to-basics approach.

24/7 PERSONAL HEALTH ASSISTANT 24/7 IS AVAILABLE AROUND THE CLOCK FOR THOSE INEVITABLE SUMMER INJURIES OR ILLNESSES. Whether it’s a bee sting, poison ivy or swimmer’s ear, give us a call. You can also be transferred directly to a Wellmark Blue Cross and Blue Shield Customer Service associate to answer your coverage questions.

800-724-9122 One phone number. Lots of answers.

NUTRITION

16 Serve it on a stick Set the plates, bowls and utensils aside and serve up a healthy array of foods on a stick. RECIPES

18 Kebab creations Fire up the grill for these simple, delicious summer meals.

47

minutes EXPOSURE TO NATURAL LIGHT CAN RESULT IN THIS MUCH MORE SLEEP PER NIGHT. A Northwestern University study found that people whose workplaces had windows got 173 percent more light exposure during the day and slept this much more per evening than their windowless coworkers. The theory is that natural daylight enhances melatonin production, which is key to a solid night of sleep.

5x

THE LARGEST PEACH ON RECORD WAS THIS MUCH BIGGER THAN AVERAGE. According to Guinness World Records, the big peach weighed in at 25.6 ounces. It was grown in Coloma, Mich. in August 2002. Celebrate National Peach Month in August, by stocking up on your share of this sweet, fuzzy summer fruit.

S TAT E O F M I N D

20 Your homework assignment Get excited about learning something new. BENEFIT NEWS

23 Working on your behalf page 18

Get the latest information about your health plan.

Find more healthy tips, recipes and ideas at Wellmark.com/Blue. On your smartphone:

E D I T O R : Renee Gillette M A N A G I N G E D I T O R : Amy Frederick, [email protected]; 515-376-5120 C R E AT I V E M A N A G E R : Susan Anderson-Smith Blue is published quarterly by the Corporate and Marketing Communications department of Wellmark Blue Cross and Blue Shield, P.O. Box 9232, Des Moines, Iowa 50306-9232. The articles in Blue are not intended to provide a specific regimen or to substitute for the care of your health care provider. For individual health care needs, consult with your personal physician. Blue Cross®, Blue Shield®, and the Cross® and Shield® symbols are registered marks of the Blue Cross and Blue Shield Association, an Association of Independent Blue Cross and Blue Shield Plans. Wellmark is a registered mark of Wellmark, Inc. © Wellmark, Inc. 2014. Used with permission.

Benefit information presented is a general description of coverage. It is not a statement of contract. Actual coverage is subject to terms and conditions specified in your benefits certificate or coverage manual and enrollment regulations in force when the certificate or manual becomes effective. Certain exclusions and limitations may apply. P R I VA C Y O F F I C E I N F O R M AT I O N Mailing Address: Wellmark, Inc. Privacy Office, Station 5W590 P.O. Box 9232 Des Moines, IA 50306-9232 Telephone: 515-376-5850 Des Moines Local Area 877-610-6395 Outside Des Moines Area Email: [email protected]

2 | Blue | SUMMER 2014

34

THE NUMBER OF TIMES PER DAY THE AVERAGE PERSON LOOKS AT HIS OR HER CELL PHONE. If you find yourself checking your cell phone constantly, try putting it away during certain times of the day (meals, evening hours, family time). Or, you can download a screening app that mutes certain alerts and texts. In other words, you can be tuned in without completely tuning out. Source: The Distraction Addiction, Alex Soojung-Kim Pang, 2013

4 words 30% “I CAN DO THIS.” THESE MAGICAL WORDS ARE A POWERFUL TOOL FOR YOUR NEXT WORKOUT. When you find your mind wandering into “How much longer” territory, try some self-encouragement. Exercisers who were told to use motivational self-talk reported their workouts were significantly easier than a control group left to their own devices. Upbeat thinkers also exercised longer. So next time, try “I’m feeling good” or “I can push through this.” Source: Medicine & Science in Sports & Exercise

YOU’LL GET THIS MUCH OF YOUR RECOMMENDED DAILY ALLOWANCE OF VITAMIN C IN ONE CUP OF GREEN BEANS. Also known as “string” beans, this summer staple is packed with many other nutrients, including vitamin K, manganese and fiber. Use them to add color and crunch to summer pastas, sides and salads. Look for pods that are emerald green, firm and slender. If you can see the shape of the seeds through the skin, the beans are likely tough and overly mature. Blue | SUMMER 2014 | 3

YOUR HEALTH

Important things to remember

PREVENTIVE CARE IS YOUR BEST DEFENSE AGAINST CHRONIC DISEASE

› Be sure you understand what

Your best defense Where good health begins You’ve heard it before, but it’s well worth repeating. Preventive care is essential to living a healthy life.

7 IN 10 DEATHS

among Americans each year are from chronic diseases (such as cancer and heart disease).

1 IN 2 1 IN 3 ADULTS CHILDREN

has at least one chronic illness, many of which are preventable. 

in our nation is overweight or obese, which predisposes them to chronic disease. The numbers are even higher in African American and Hispanic communities.

HOW WE LIVE AFFECTS HEALTH CARE COSTS

AT WELLMARK BLUE CROSS AND BLUE SHIELD. Your best defense is having a trusted relationship with a physician who can keep you on the road to good health. “Your primary care doctor is responsible for providing all of your health care needs or taking responsibility for arranging care with other qualified professionals,” says Gutshall. “When symptoms are treated one at a time by various health care providers, the risk is fragmented care,” says Gutshall. “The result is poor health outcomes and increased costs.”

› Work with your trusted

How does health care reform affect my benefits?

44 MILLION adults smoke

110 MILLION adults are obese

38 MILLION

adults drink alcohol excessively*

“HAVING A PHYSICIAN YOU TRUST WITH YOUR HEALTH IS GUTSHALL, FAMILY PHYSICIAN AND CHIEF MEDICAL OFFICER

appointment, be sure your doctor’s office understands you are scheduling a preventive visit. This should help you avoid any billing issues. Need a doctor? Find one at Wellmark.com.

 

Preventive care visits are also great opportunities for you to develop a relationship with your physician, before potential problems occur.

MORE IMPORTANT THAN YOU MIGHT THINK,” SAYS DR. TIM

› When you schedule the

physician to determine any other visits you may need to schedule.

At Wellmark, we design our insurance plans with your health in mind. With many of our plans, preventive care is available at no cost to you — making routine care an easy choice. Preventive services include things like physical exams, immunizations, and routine lab tests and screenings. Preventive care is your best defense against chronic disease. Many of today’s top health risks are avoidable. According to the Centers for Disease Control and Prevention, nearly 50 percent — or more than 150 million Americans — live with at least one chronic condition requiring care from a number of doctors. By scheduling regular visits with a trusted physician, you can catch health problems before they become more serious.

is covered under your plan before you schedule your appointment. Not every health plan covers preventive care at no cost to you. Start at myWellmark.com, where you can view your benefits.

Preventive health benefits are an important component of the Affordable Care Act (ACA). If you are enrolled in a nongrandfathered or ACA health plan, preventive health services are free of charge as long as the services are delivered by a network provider. This includes:

› Blood pressure, diabetes, and

1 IN 5 443,000

DEATHS PER YEAR

1 IN 3 112,000

DEATHS PER YEAR

1 IN 6 79,000

DEATHS PER YEAR

DIRECT HEALTH CARE SPENDING

$96 BILLION

$147 BILLION

annual spending

2008 spending

Tobacco use

Obesity

$185 BILLION Excessive alcohol consumption annual spending

cholesterol tests

› Many cancer screenings, including mammograms and colonoscopies

› Counseling on topics such as quitting smoking, losing weight, eating healthy, treating depression and reducing alcohol use

› Regular well-baby and wellchild visits.

SOURCE: Centers for Disease Control and Prevention and the Blue Cross and Blue Shield Association. *Four or more drinks at one setting, five or more for men

4 | Blue | SUMMER 2014

Blue | SUMMER 2014 | 5

myWELLMARK

DO YOU KNOW YOUR BENEFITS?

HOW DID YOU SCORE?

Why myWellmark?

› If you are unable to answer any questions, you are not alone. Most

myWellmark gives you access to personalized tools and real-time info about your Wellmark coverage.

of us know very little about our health insurance benefits. Do yourself a favor and sign up for myWellmark today.

› If you were able to answer 1-2 questions, you have a limited but basic understanding of your health insurance. Now it’s time to learn more by registering for or logging in to myWellmark.

› If you were able to answer 3-5 questions, give yourself a giant pat on the back. It’s likely you know where to go for the information you need. Be sure to visit myWellmark for answers to the questions you missed.

› You scored 6-8 points? There is only one possible explanation for your success. You went straight to myWellmark, right? Congratulations! REGARDLESS OF HOW YOU SCORED, MYWELLMARK IS FOR YOU. You’ll get answers to all the questions asked on the previous page, and more. Gaining a basic level of understanding about your health plan can help you make more informed choices. It can also save you money.

Find YOUR personalized answers here:

Want the basics? Select “My Benefits” My Benefits displays your copayments, deductibles and out-of-pocket maximums, all in an easy-to-read format. When limits are in place, you can find out how much has been used or met. It’s just for you. Even if you have the same health plan as a friend or coworker, you may have different deductibles, copayments or out-ofpocket maximums.

1. Log in or register for myWellmark. It’s easy. Simply register at Wellmark.com.

Explore unknown territory with myWellmark

2. Select “My Benefits.” Here, you’ll find the answers to the quiz, personalized just for you.

You have health insurance. But do you understand it? Take this quiz to find out. GIVE YOURSELF A POINT FOR EVERY QUESTION YOU CAN ANSWER: What is the name of your health plan? How much of your deductible is remaining? Is an annual vision exam covered under your health plan? Is chiropractic care covered? If so, what is your chiropractic visit limit? What is your office visit copayment or coinsurance? What is your emergency room copayment? What percentage of coinsurance will you pay for a hospital visit? What is your out-of-pocket maximum?

6 | Blue | SUMMER 2014

Explore the Wellmark app Now, you can take myWellmark with you. The Wellmark app gives you mobile access to your favorite myWellmark tools on your smartphone. DOWNLOAD THE FREE APP TODAY at Wellmark.com/GoMobile. Blue | SUMMER 2014 | 7

SELF CARE

Adult acne is caused by sebum, an oil in the skin. Sebum has its benefits — it prevents hair and skin from drying out. Too much sebum, however, clogs pores, promotes bacterial growth and inflammation, and causes all types of acne — blackheads, whiteheads, pimples and cysts. “Particularly in women, fluctuating hormones (estrogen) can be the culprit,” says Laura Myers, M.D., a dermatologist in Ames, Iowa. “During pregnancy, menstruation and menopause, we may notice more breakouts. The acne tends to concentrate on the lower face, and is often deep and inflammatory.” Men have a similar dilemma. Their breakouts are often a result of male hormones, called androgens. “Stress is another primary source for flare-ups,” adds Myers. “Some people are more sensitive to it than others. Stress increases cortisol and androgens, both of which are known to flare acne. I work in a college town, so I sum it up like this: finals = flares!”

FACING

FLARE-UPS? PIMPLES AREN'T JUST FOR TEENAGERS

The cause of acne varies among individuals, says Myers. Medications, allergies, genetics and cosmetics are also to blame.

Caring for your complexion As a teenager, you probably battled acne with products geared for oily skin. The choices for mature skin are a bit more complex, says Myers. Effective treatment often requires trying different approaches until you find one that works. On the bright side, there are many affordable, high quality over-the-counter options on the market. Myers’ recommendations include: ›

CLEANSERS: Find something gentle that won’t strip your skin of its natural oils. Over drying can make the skin more susceptible to irritation, or force your own oil glands to overcompensate.

›

MOISTURIZERS: Find products labeled “noncomedogenic.” This means the product isn’t likely to produce or aggravate acne. The skin’s need for hydration often varies by season or stage of life. In general, lotions tend to be lighter, creams are heavier, says Myers.

›

JUST WHEN YOU THINK YOU’VE OUTGROWN THE PIMPLES THAT PLAGUED YOUR TEENAGE YEARS, THEY MAKE A COMEBACK. NEARLY 30 PERCENT OF WOMEN AND 20 PERCENT OF MEN AGES 20-60 CONTINUE TO BATTLE ACNE.

8 | Blue | SUMMER 2014

ACNE TREATMENT: Daily treatment will help prevent breakouts. Salicylic acid and retinol products are great for exfoliating and clearing pores. Retinol has the added bonus of being a wrinkle fighter. Products containing 4-5 percent benzoyl peroxide are best for red, inflamed acne bumps. If anything looks more serious or is potentially scarring, Myers suggests prescription medications. Visit the American Academy of Dermatology at SkinCarePhysicians.com/AcneNet for tips on clearing up your acne, and advice on when to see a dermatologist.

FACT OR FICTION? Myers sorts out skin care fact from fiction. FACT OR FICTION: Processed foods (chocolate, refined carbs, junk food) and too much dairy cause acne. Not quite FACT or FICTION. Personally, I believe there is something to this theory. However, compelling large-scale scientific evidence lags behind. I’ve had some patients who have been successful in improving their acne with dietary changes. FACT OR FICTION: You should never pop your pimples. FACT, with a little wiggle room. Yes, it’s best to keep your hands off your face during a breakout. Also, I am very firm that aggressive “two-fingered surgery” makes the situation worse. If it must be done, use a very warm cloth on the site for a few minutes. Use a sterile needle to open the skin, and roll a cotton swab over it to gently express the pus. FACT OR FICTION: The higher the SPF in my sunscreen, the longer I can stay in the sun. FICTION. While it may seem logical that an SPF of 30 is twice as good as an SPF of 15, it’s just not how it works. Put it this way: an SPF 15 product blocks about 94 percent of UVB rays, an SPF 30 product blocks 97 percent of UVB rays, and an SPF 45 product blocks about 98 percent of rays. See the pattern? After SPF 45, the increase in protection is so small. It’s pointless. No product offers 100 percent protection. FACT OR FICTION: All skin damage occurs by age 18. FICTION. This is another dangerous line of thinking. When we’re young, our skin may be more vulnerable to cellular damage caused by sunburns. However, UV at any age causes cellular damage and mutations that can lead to skin cancer, including deadly melanoma. Tanning beds, which deliver enormous doses of the damaging UV in a short period of time, are one of the major causes of skin damage, particularly in adolescent females.

Blue | SUMMER 2014 | 9

CELEBRATIONS

2014 marks an important year for Wellmark Blue Cross and Blue Shield of Iowa. It’s our 75th anniversary of providing quality health insurance. HOW SHOULD WE CELEBRATE? 75,000 BLUE BALLOONS? A BIG CAKE WITH OUR NAME ON IT?

We’ll also celebrate our 75th anniversary with stories about you, our treasured members. This story starts with a letter. Early this year, Laura Jackson, Executive Vice President of Wellmark Blue Cross and Blue Shield, received this in her inbox:

Because we’re a company that believes in promises, we’re celebrating a little bit differently. ›

BY GIVING BACK

Dear Laura,

›

SAYING THANKS

I have Wellmark Blue Cross and Blue Shield

›

RECOGNIZING OTHERS

insurance. Recently, I noticed something in

›

PROMOTING HEALTH AND WELLNESS FOR ALL

that takes place in a bowling alley. On the

Because it’s not really about us. It’s about you, our loyal members.

one of your commercials. There is a scene wall, there is a frame with two T-shirts that say “Elsie’s” across the front of the T-shirts. My name is Elsie Hobbs, and I’ve been bowling for over 50 years with a friend named Elsie Williams. We want to know where your commercial was filmed, and how we can track down those T-shirts that say “Elsie’s” on them. It just seems a little

Visit Wellmark.com/75 or Facebook to find out how we’ll be celebrating this milestone for 75 days in 75 ways.

WELLMARK IS TURNING 75 We are celebrating by thanking you, our members, for your support and loyalty.

As part of the celebration, WELLMARK WILL BE GIVING AWAY $75,000 TO 10 CAUSES IN IOWA AND SOUTH DAKOTA COMMUNITIES THAT SUPPORT HEALTHY LIVING. You’ll be able to vote for the cause you want to support that will help make our states healthier for the next 75 years.

crazy that these two T-shirts with our names printed on them appeared in your commercial. Sincerely, Elsie Hobbs and Elsie Williams Wellmark members from Lowell, Iowa

WELLMARK'S COMMERCIAL, WITH THE ELSIE’S T-SHIRTS.

LEARN WHAT WELLMARK GAVE THE ELSIE'S 10 | Blue | SUMMER 2014

Blue | SUMMER 2014 | 11

CELEBRATIONS

CONTINUED FROM PAGE 11

A TALE OF TWO ELSIES WELLMARK MEMBERS KNOW THE VALUE OF FRIENDSHIP AND GOOD HEALTH

FITNESS

natural that the two became friends. They took up bowling for fun. They’ve been bowling together weekly ever since. Today, the league is going strong, with about 25-30 people showing up for leagues on Tuesdays. “One woman in our league, who is in her late 90s and bowls twice a week, averaged 108 last year,” adds Williams, “That’s pretty good!”

Swimming? “I’d rather not get wet.”

Running? “Hurts the joints.”

They’ve been bowling far longer than they’ve had Wellmark insurance. While Hobbs has been a Wellmark member for five years, Williams has had Wellmark insurance for 26 years.

ELSIE HOBBS (LEFT) AND ELSIE WILLIAMS (RIGHT)

“My husband couldn’t believe I was writing a letter to Wellmark, wondering about the T-shirts used in the commercial,” laughs Elsie Hobbs, 78 “Well, this is proof that it never hurts to ask!” During the Tuesday afternoon bowling league at Iris Bowling Center in Mt. Pleasant, Iowa, a few Wellmark employees visited the two Elsies and presented them with the requested T-shirts with the word “Elsie’s” printed across the front.

Taken aback, both Elsies agree the visit — and the T-shirts — were quite the surprise. “We never expected this response,” laughs Elsie Williams, 89. The Elsies’ letter also took Laura Jackson, Executive Vice President at Wellmark, by surprise. “It was fun to receive their letter,” says Jackson. “We were touched that someone took the time to notice this detail in the commercial. We wanted to do something special for these women. We wanted to know more about them.” Turns out, the two Elsies were brought together when Elsie Hobbs moved to Lowell, Iowa in 1962. They had more in common than their first names. They both had daughters who struck up a friendship. It was only

12 | Blue | SUMMER 2014

“Oh, I could have changed insurance several times over the years, but I’ve always stayed with Wellmark. I wouldn’t change for anything. They’ve given me problem-free health insurance since the beginning,” says Williams. The two Elsies smile and banter back and forth about what keeps them in good health. “I’m always on the go. I rarely sit around,” says Williams. “I ride my stationary bike every morning for at least a mile. I work in my flowers. I mow five different lots. I can barely keep up with all there is to do, but I keep trying.” Hobbs has a similar experience. “Besides bowling, I walk a lot. I really believe you just have to keep moving, or the birds will start circling above you,” laughs Hobbs. “These women are living proof that you don’t need to train for a triathlon to be in good health,” says Jackson. “Besides staying physically active, they are active in their communities, and they understand the value of friendships.” Who is the better bowler? They agree the answer is probably Hobbs, who, on a good day, can bowl 200. “We aren’t too competitive, but we do try to beat each other,” laughs Hobbs. Her secret? “Let the ball do the work for you. Working too hard at it is never a good idea. Just let the ball roll.”

Finally, an exercise without a downside If your list of reasons for NOT exercising continues to grow, maybe it’s time for a back-to-basics approach.

Blue | SUMMER 2014 | 13

FITNESS

Walking may not be the latest, greatest exercise trend. That hasn’t stopped it from steadily growing in popularity. Between 2005 and 2010, the number of adults who walked for 10 minutes or more at least once a week rose from 56 to 62 percent. This is an increase of 20 million people. Not too shabby! SOURCE: Centers for Disease Control and Prevention

IN JUST 10 MINUTES... JUST THIS MUCH WALKING WILL LIFT YOUR MOOD FOR TWO HOURS. This is according to a landmark 1984 study by Robert Thayer, Ph.D., author of Calm Energy: How People Regulate Mood With Food and Exercise. Thayer asked volunteers to assess the seriousness of a personal problem before and after a 10-minute walk. After the walk, the volunteers described their problems as less severe than before the walk. The study found similar improvements in a second group of volunteers who rated their optimism levels higher after a walk. 14 | Blue | SUMMER 2014

The walking advantage

Do’s and don’ts of walking GO OUTDOORS. Nature improves your mood, plus you’ll get a more effective workout than if you are indoors on a treadmill. Sidewalks, roads, sand, grass and dirt are never completely level, so your muscles get a better workout. Plus, even the smallest incline or gust of wind increases resistance, which burns more calories. If you must workout indoors, dial up the incline on your treadmill or add bursts of faster movement.

Walking may not be trendy, cool, “sporty” or impressive. It might be considered ordinary. Yet, walking has an impressive list of health benefits. Done properly and consistently, walking is actually quite extraordinary. Greek physician Hippocrates said it best, “Walking is man’s best medicine.” Only this medicine doesn’t cost a thing. The list of the health benefits attributed to walking keeps growing, as research uncovers more scientific evidence about its benefits. Regular, brisk walking helps you:

› › › › › ›

Maintain a healthy weight

USE A PEDOMETER. Keeping track of your steps increases your physical activity by about 27 percent, according to a 2007 Stanford University study. That’s an extra mile of walking each day.

Keep energy levels up Elevate your spirits Strengthen memory Improve balance and coordination Prevent and manage various chronic conditions, such as heart disease, high blood pressure and type 2 diabetes

› Strengthen bones › Decrease the risk of some cancers The faster, farther and more frequently you walk, the greater the benefits. According to the American Heart Association, it’s best to walk vigorously for 30 to 60 minutes three to four times a week. But you don’t have to be speedy to enjoy the health benefits of walking. Low- to moderate-intensity walking is also beneficial. Even walking for 20 minutes a day at a moderate pace of three miles per hour (a 20-minute mile) has health benefits.

Even walking for 20 minutes a day at a moderate pace has health benefits.

GET THE RIGHT SHOE. Visit a reputable running shoe store, and have a foot and gait analysis. You’ll want lightweight walking sneakers that bend and flex with the rolling action of a walk. Running shoes tend to be too stiff for walking. Some shoes labeled for “walking” are actually designed for workplace comfort rather than fitness walking. Your best bet is to talk to an expert about what’s best for your walking needs.

Take your walk to the next level

LEAVE THE WEIGHTS AT HOME. Walking with weights can be more harmful than helpful. Even light weights are heavy enough that they increase your risk of shoulder injury during a walk.

Keep your walking program fresh with Walkadoo by MeYouHealth. This innovative walking program uses a wireless pedometer to track your steps and send you individualized daily walking goals.

The three levels of walking 20

MINUTE MILE

15

MINUTE MILE

12

MINUTE MILE

WALKING FOR YOUR HEALTH. Take a stroll. This is a low-intensity but physical exercise. The pace is about three miles per hour, or a 20-minute mile. For a person of average height, this is about 120 steps per minute. WALKING FOR WEIGHT LOSS. Brisk walking is generally about a 15-minute mile, the pace of most exercise walkers. You’ll be traveling four miles per hour, or about 135 steps per minute for a person of average height. At this rate, you should be breathing noticeably but able to carry on a conversation in full sentences. FOR THE ADVANCED WALKER. For a greater level of aerobic fitness, and to burn more calories, try walking faster. Aerobic walking is typically about a 12-minute mile, or 150 steps per minute.

Special pricing on Walkadoo® by MeYouHealth1

Take advantage of this month’s Blue365® featured discount on Walkadoos. Simply follow these instructions for your discount:

› Visit Wellmark.com/HealthyDeals.

› Use your Wellmark ID card to access Blue365 services.

› Use the coupon code: WalkWellmark at checkout to receive the special pricing ($49.99).

› Special pricing is available through Aug. 15, 2014. MeYouHealth, LLC. is a Healthways, Inc. company.

1

Blue365® is a discount program available to members who have medical coverage with Wellmark. This is NOT insurance.

Blue | SUMMER 2014 | 15

NUTRITION

STICK Serve it on a

Bring out your inner child Come on, admit it. No matter your age, food on a stick is more appealing than food served on a plate or in a bowl. CASE IN POINT: Visit any fair, carnival or amusement park this summer. Pretty much every indulgent option is served on a stick. You’ll even find deep-fried butter on a stick at the Iowa State Fair. The great thing about food on a stick is that the sky is the limit — and it doesn’t have to be dipped in batter and deep-fried to taste good. The healthiest of combinations are easy and just plain fun to serve up on a skewer. Try these at home this summer.

Sandwich on a stick Make a sandwich to your liking, cut it into squares and put it on a stick. Or, deconstruct the sandwich, and thread bread cubes, cheese, deli meat, olives and veggies onto a stick. For folks who are gluten-free or just trying to cut down on carbs, try veggies and deli meat.

Salad on a stick Surprisingly, salad can be put on a stick. Start by skewering small wedges of lettuce on a stick, slide on a few cherry tomatoes, alternate with any vegetable you like, and drizzle with the salad dressing of your choice. You can also enjoy any tried-and-true combination, such as skewered tomatoes, cucumber and feta cheese, or mozzarella, cherry tomatoes and basil leaves drizzled with a little olive oil.

Dessert on a stick All you need is some fruit, your favorite pastry (pound cake, cheesecake, biscuits or brownies are great for skewers) and some kind of sauce (melted chocolate, strawberry sauce or frosting). Stack your fruit and pastry however you want and then drizzle or dunk the kebabs. Dessert kebabs are a great way to keep portion sizes in check. FOR “MEATIER” MEALS YOU CAN GRILL UP FOR DINNER, TRY THE RECIPES ON THE NEXT PAGE.

Fruit on a stick Serve up a rainbow of color and flavor — it’s a great way to get kids to try something new.

16 | Blue | SUMMER 2014

Blue | SUMMER 2014 | 17

TUSCAN PORK KEBABS

RECIPES

3KEBAB C R E AT I O N S Grill a meal that is fast, fabulous and sure to satisfy These deliciously simple recipes for pork, chicken and shrimp are fast to prepare and fun to cook on the grill.

4

teaspoons olive oil

1

tablespoon grated lemon rind

½ teaspoon salt ½ teaspoon freshly ground black pepper 2

garlic cloves, crushed

1½ pounds pork tenderloin, trimmed and cut into 24 (1-inch) cubes 1-2 red bell peppers, cut into 16 (1-inch) pieces 1-2 orange bell peppers, cut into 16 (1-inch) pieces

Prepare grill to medium-high heat. Combine olive oil, grated lemon rind, salt, pepper and crushed garlic in a large bowl, stirring well. Add pork; marinate at room temperature 15 minutes, tossing occasionally. Thread pork and bell peppers alternately onto each of 8 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 10 minutes or until pork is done, turning occasionally. Serves 4 (serving size: 2 kebabs) Nutrition information per serving: 334 calories, 17g fat (3g saturated fat), 110mg cholesterol, 384mg sodium, 6g carb, 1g fiber, 36g protein

SWEET AND SOUR GRILLED CHICKEN SKEWERS 4

TIP: To keep food from sticking to the grill, moisten a paper towel with cooking oil or nonstick cooking spray. Using long handled tongs, lightly and quickly (so the paper towel doesn’t burn) drag the oily end of the paper towel over the grates.

tablespoons olive oil

⅓ cup honey ⅓ cup light brown sugar 2

tablespoons balsamic vinegar

2

tablespoons Dijon mustard

Juice from ½ a lemon Juice from ½ a lime

HERB-MARINATED SHRIMP AND MANGO SKEWERS ¾ cup fresh cilantro leaves ¾ cup fresh parsley leaves ½ cup fresh basil leaves 3

tablespoons extra-virgin olive oil

3

tablespoons fresh orange juice

1

tablespoon fresh lime juice

½ teaspoon ground cumin ½ teaspoon salt ¼

teaspoon freshly ground black pepper

18 | Blue | SUMMER 2014

2

garlic cloves

32 jumbo shrimp (about 1½ pounds), peeled and deveined 2-3 mangos, cut into 24 chunks

TIP: You can use either metal or wooden skewers for kebabs. If using wooden skewers, soak them in water for 20-30 minutes prior to threading. This will prevent the skewers from charring or burning while they’re on the grill.

Combine first 10 ingredients in a food processor; process until smooth. Place in a bowl; add shrimp, tossing to coat. Marinate in refrigerator for 30 minutes, stirring occasionally. Cut up mango. Meanwhile, prepare grill to medium-high heat. Remove shrimp from marinade; thread 4 shrimp and 3 mango onto each of 8 (8-inch) wooden skewers. Place on grill rack coated with cooking spray, grill 4 minutes on each side. Serve with vegetables or salad. Serves 4 (serving size: 2 kebabs) Nutrition information per serving: 285 calories, 13g fat (2g saturated fat), 259g cholesterol, 27mg sodium, 5g carb, 1g fiber, 35g protein

2

garlic cloves, minced

1

teaspoon salt

½ teaspoon pepper 1 pound chicken breast, cut into 24 pieces 16 mushrooms 16 cherry tomatoes

In a bowl, combine first 10 ingredients. Whisk together. Reserve and refrigerate ⅓ cup of marinade for dipping. Add chicken chunks to the marinade. Refrigerate chicken for 15 minutes or up to 8 hours. Remove chicken from marinade; discard used marinade. Thread chicken, mushrooms and cherry tomatoes (or other vegetables of choice) onto 8 (8-inch) skewers. Place skewers on a grill rack coated with cooking spray; grill 10 minutes or until chicken is done. Serve with fresh corn on the cob. Serves 4 (serving size: 2 kebabs) Nutrition information per serving: 290 calories, 10g fat (4g saturated fat), 83mg cholesterol, 135mg sodium, 22g carb, 1g fiber, 28g protein Blue | SUMMER 2014 | 19

STATE OF MIND

BE A BETTER LEARNER

YOUR HOMEWORK:

LEARN SOMETHING NEW

HARNESS SOME OF THAT BACK TO SCHOOL ENERGY FOR YOUR OWN GOOD

College students will soon be making plans to return to their dorms. Kids are sharpening pencils and shopping for notebooks and backpacks. It’s a time of year for fresh starts.

What do you want to learn?

›

Study a new language

Learning doesn’t have to end after you graduate. And, contrary to popular belief, brainpower doesn’t automatically decline as we age. We may lose confidence in our ability to learn or find that a lack of time stands in the way. While the mind might work at a different speed with age, engaging in intellectual challenges still boosts memory, sharpens mental skills and builds self-confidence.

›

Play a new instrument

›

Crochet

Learning is possible at any age, and you might be better at it than you think. Lifelong learners set a good example for children, family members and friends.

20 | Blue | SUMMER 2014

Whether you’re helping a youngster study or tackling your own lessons, try these steps to be a better learner.

Find the right balance Choose your challenges wisely. If a new hobby or subject is too difficult, you might get discouraged and stop trying to learn. If you master things too quickly, you stop acquiring new skills and are more likely to get bored.

Doing the daily crossword may be challenging and fun, but it isn’t necessarily what keeps your mind nimble. Learning new skills that require multiple thought processes over a prolonged period of time is a better bet. SOURCE: Psychological Science

Some ideas to try:

›

Build furniture

›

Renovate an area of your home

›

Learn how to do your own taxes

›

Write a short story

›

Compose a song

›

Take a photography class

›

Garden

›

Produce a video

›

Paint or draw

›

Sew

›

Cook

›

Learn the history and culture of other countries

25 Make it fun Learning will sometimes feel like work, but keeping things light helps you stay motivated. Trade Spanish books for in-person conversations with a native speaker. Watch a how-to video — or better yet, record your own. Bring art history to life on a museum tour, or see science in action by volunteering with a gardening organization.

Cross-train your brain Instead of just reading about a topic, split your study time between reading, listening, speaking and writing. Consider visualizing or sketching new information, too. Using different parts of your brain gives those lessons a firmer foothold in your mind.

Test yourself Repeat facts and passages as you study, and practice recalling them later in the day — and then again later in the week. Making your brain work to recall information helps you remember things more clearly and for longer periods of time.

Sleep on it Getting a good night’s sleep is important before and after you learn. You’ll have a hard time concentrating if you’re tired, of course, but sleep also helps your mind consolidate new information and skills after a study session.

Blue | SUMMER 2014 | 21

STATE OF MIND

BENEFIT NEWS

REMEMBER THIS

Do you know what habits can help you build a stronger memory?

3. TRUE OR FALSE:

Meditation and mindfulness training (the practice of purposely focusing your attention on the present moment) have been shown to raise students’ test scores.

4. TRUE OR FALSE:

Studies suggest that smokers don’t remember names and faces as well as nonsmokers.

5. TRUE OR FALSE:

All social contact makes a positive impact on memory.

1. False. Studies show that individuals engaged in planning, problem-solving and multi-tasking activities at work show a slower decline in memory after they retire. Those with less mentally taxing jobs can achieve similar benefits by reading, listening to lectures, engaging in conversation and playing challenging games.

Engaging in regular physical activity helps you stay mentally sharp.

2. True. Exercise cuts your risk of diabetes, high blood pressure, stroke and other illnesses that can contribute to memory loss. It also boosts the level of brain-nourishing neurotrophins that you produce, and benefits the body by increasing blood flow.

2. TRUE OR FALSE:

The Women’s Health and Cancer Rights Act is a federal law that requires health plans to cover breast reconstruction after a mastectomy. For individuals receiving mastectomy-related benefits, coverage will be provided in a manner determined in consultation with the attending physician and the patient, for:

3. True. In a recent study, participants recorded better test scores and sharper cognitive abilities after just two weeks of regular meditation exercises. Because depression is linked to memory issues, practicing positive thinking also protects your brain.

Jobs that challenge your brain trigger early memory loss.

IT HAS LONG BEEN WELLMARK BLUE CROSS AND BLUE SHIELD’S POLICY TO COVER RECONSTRUCTIVE SURGERY FOR WOMEN WHO HAVE HAD MASTECTOMIES.

4. True. Research says nonsmokers are almost twice as likely to stay sharp later in life as those who smoke. Smoking also constricts the blood vessels to the brain, cutting beneficial oxygen levels, and raises the risk of high blood pressure, stroke and other memory-damaging conditions.

1. TRUE OR FALSE:

5. False. Close friendships are tied to better memory as we age — when those friendships are encouraging and positive. A relationship that lowers your self-confidence, however, can diminish your mental performance.

TEST YOURSELF WITH THESE TRUE OR FALSE QUESTIONS.

THE WOMEN’S HEALTH AND CANCER RIGHTS ACT

› All stages of reconstruction of the breast on which the mastectomy was performed; › Surgery and reconstruction of the other breast to produce a symmetrical appearance; › Prostheses; and › Treatment of physical complications of the mastectomy, including lymphedema. These benefits will be provided subject to the same deductibles and coinsurance applicable to other medical and surgical benefits provided under your health plan.

Answers

BOOST YOUR MEMORY IN EVERYDAY SITUATIONS TO REMEMBER...

22 | Blue | SUMMER 2014

TRY THIS...

Names

Repeat a new acquaintance’s name in conversation, or associate it with an image or someone else you know with the same name.

Appointments

Jot things down in a planner or use a calendar app on your computer or phone.

To-do list items

Post notes on the door, the computer screen or other places where you are likely to see them. Remind yourself to complete tasks by setting an alarm.

Where you set something down

When you put something away, say the location out loud. Stash frequently used items, such as keys, phones and glasses, in the same spot.

Details people have shared

Repeat details back to the other person, take notes or ask the person to repeat for clarification.

WELLMARK IS HERE TO HELP TODAY, YOU HAVE THE SECURITY OF KNOWING YOU HAVE WELLMARK COVERAGE. But there are certain life events that could change your health insurance tomorrow, including job loss, divorce, or aging off of your parent’s coverage. If you find yourself in the market for health insurance, contact a Wellmark agent directly at 800-722-1795 (Iowa) or 877-877-8414 (South Dakota). You can also visit Wellmark.com or find a local agent at Wellmark.com/AgentFinder.

WELLMARK PRIVACY PRACTICES NOTICE At Wellmark, we are required by applicable federal and state law to maintain the privacy of your health information. We are also required to give you notice about our privacy practices, our legal duties, and your rights concerning your protected health information. The privacy notice includes information concerning your rights to:  › Inspect and copy your protected health information; › Receive confidential communications at an alternate address, if you are endangered; › Receive an accounting of disclosures, except those required for treatment, payment or health care operations or disclosures made to you or pursuant to your authorization; › Request restrictions on certain uses and disclosures of protected health information; or › Amend your protected health information. You may request a copy of our privacy notice at any time or you may obtain a copy of the notice from our website. For additional information about our privacy practices or if you have any questions or concerns, please contact us.  MAILING ADDRESS: Wellmark, Inc. Privacy Office, Station 5W590 1331 Grand Avenue Des Moines IA 50309-2901 TELEPHONE: › 877-610-6395 Outside Des Moines Area › 515-376-5850 Des Moines Local Area EMAIL:  [email protected] WEBSITE: Wellmark.com Blue | SUMMER 2014 | 23

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P.O. Box 9232 Des Moines, Iowa 50306-9232

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