READY, SET, ORGANIZE! - usfhpnw.org€¦ · your abdominal, back, and hip muscles. Try these...

Copyright © Free Vector Maps.com

WINTER 2017

A MEMBERSHIP SERVICE FROM THE US FAMILY HEALTH PLAN

GET ON THE SWISS BALL PAGE 5 | HEARTY WINTER RECIPES PAGE 6

READY, SET, ORGANIZE! Learn how organizing your life—at home and at work— can boost your peace of mind and productivity. Page 3

The prospect of making New Year’s resolutions can be daunting. You know from past experience how likely you are to break them. But, for many people, planning how they’ll put resolutions into action improves their odds for success. Here are some common resolutions and tips to help you stay motivated now, and all year long.

DROPPING POUNDS, PERMANENTLYA balanced diet can help you lose weight. Load up on fruits and vegetables, whole grains, low-fat dairy products, and lean meats. Limit saturated fat, trans fat, sodium, and sugar. After achieving a healthy weight, keeping off those pounds may pose a challenge. One study in the New England Journal of

New Year, New You: Staying Motivated for Long-Term Health

Medicine concluded that daily weigh-ins helped adults— four out of five were women—maintain their weight loss.

GET MOVINGIt’s easy to keep a promise to exercise when everything else in your life goes according to plan. But, how can you stay active when your child is sick, when it rains or snows, or when you go on vacation? Planning for life’s little interruptions can help you stay focused and motivated during these times. For example, if the weather is bad, try a workout video, join a sports league, or get a head start on some strenuous

cleaning, such as window washing. While you’re on vacation, use the hotel pool or fitness center.

SMOKE-FREE FOREVERQuit smoking, and you’ll cut your risks for cancer, heart disease, stroke, and even infertility. Be prepared for withdrawal symptoms, such as irritability and restlessness. Finding a replacement behavior for smoking can help. One of the best is exercise, which brightens your mood and helps combat weight gain.

2 | US FAMILY WWW.USFHPNW.ORG

START YOUR YEAR SMOKE-FREE. TRICARE is dedicated to helping you quit smoking. Find support at www.ucanquit2.org.

Season’s Greetings! From our family to yours, wishing you a healthy, happy holiday and new year, from everyone at US Family Health Plan.

WWW.USFHPNW.ORG HEALTHY LIFESTYLE WINTER 2017 | 3

Getting organized may feel impossible. Yet experts assert that people who are organized are less stressed and get more done than those who aren’t.

It’s OK if you’re not naturally one of those people. Recent research shows our brains are not as hardwired as once thought. This means you can learn to be more organized at work—and reap the rewards of greater calm and productivity. Here are a few good starting points. Tidy Up. Tidy spaces have been shown to help us feel more relaxed. Experts have also found that they enhance our ability to pay attention to what matters. Tidying up at work

may be as simple as throwing out supplies you don’t use. If an item isn’t job-essential, get rid of it. (Experts say if you’re on the fence about keeping something, you can probably live without it.) Set Priorities. Planning and organizing our time can seem like a luxury when we’re already busy. But dedicated planners say it actually helps save time and lessen stress. Planning doesn’t have to involve fancy calendars or apps (though they can help). One simple way to get started is to sit quietly for 10 minutes first thing in the morning (or the night before) and identify your most important goal

Can Getting Organized Make You Feel Better?

or goals. You’ll get clear on what you need to do—and gain the satisfaction of accomplishment once you’ve completed it.

Clear Your Mind. When your workspace is neater and you’ve achieved your daily goals, take a break! Even a five-minute walk helps to brush away mental cobwebs. You’ll come back to work refreshed and ready to dive into the next task.

GET ORGANIZED, MILITARY-STYLE For top organization tips, visit www.militaryspouse.com/spouse- 101/at-home/75-ways-to-get-and- stay-organized.


Pharmacy Corner to come

Changes Are Coming to TRICAREThe National Defense Authorization Act of 2017 has made changes to the TRICARE program. Some of these changes will take effect this year. Others will be implemented in the future. Be aware of these immediate changes: �The TRICARE program is moving from a fiscal plan

year to a calendar year. Annual enrollment fees will now be due in January, rather than October.

��The TRICARE Standard and Extra programs have been consolidated into a new program called TRICARE Select.

�The TRICARE program will move to an open- enrollment season in the fall of 2018. TRICARE beneficiaries may switch between the new TRICARE Select program and a TRICARE Prime program only during this time. (USFHP is considered a TRICARE Prime program).

�There will be changes to the co-pay structure for retirees without Medicare Part B. There will be no other changes to your USFHP membership.

There is no specific action you need to take. Your USFHP support team will continue to provide you and your family with the very best care and service.USFHP gives military families excellent value. Inaddition to providing you with the TRICARE Primebenefit, USFHP gives you more options by offeringa robust and growing civilian provider network. Alsoavailable are discounts on a variety of services suchas alternative and complementary medicine, fitnessclubs, travel, and recreational activities. USFHP hasnurse and social work case managers to help you and your family manage difficult illnesses.

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

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

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 name and a password.

To receive discount updates, select the checkbox for receiving emails. Then click “Submit,” and enjoy discount offers at any time!

SERVICES ACTIVE DUTY FAMILY MEMBERS & RETIREES WITH MEDICARE PART B*

RETIREES, SURVIVORS & FAMILY MEMBERS WITHOUT MEDICARE PART B*

Group A Group B Group A Group B

Primary Care Visits

$0 $0 $20/Visit $20/Visit

Specialty Care Visits


Durable Medical Equipment

$0 $0 20% 20%

Emergency Room


Inpatient Hospitals

$0 $0 150/ Admission

$150/ Admission

Skilled Nursing Facility

$0 $0 $30/Day $30/Day

Outpatient Mental Health or Substance Use Disorder


Inpatient Mental Health or Substance Use Disorder

$0 $0 $150/ Admission

$150/ Admission

*If you or your sponsor’s initial enlistment or appointment occurred before January 1, 2018, you are in Group A. If you or your sponsor’s initial enlistment or appointment occurs on or after January 1, 2018, you are in Group B.

2018 TRICARE PRIME CO-PAYMENTS


To Get in Shape, Get on the Ball

A stability ball may look like a giant beach ball, but it’s no toy. Also called a physioball or Swiss ball, this exercise gear has its origins in physical therapy. And it can add a real challenge to your workout.

A stability ball can help you tone core or trunk muscles, boosting your overall strength, endurance, and flexibility, according to the American College of Sports Medicine. Every exercise is harder on a stability ball because it’s unstable. Maintaining your balance as you work out engages your abdominal, back, and hip muscles.

Try these exercises and get the ball rolling.

THE PLANK, STABILITY-BALL STYLEThis exercise targets your back and abdominal muscles.

Here’s how: Lie on your stomach atop a stability ball. Walk yourself forward until the front of your thighs or knees rests on the ball. The closer to your feet the ball is, the harder this exercise will be.

With a flat back, pull your shoulders back and down and fully extend your arms. Hold this plank

position briefly while tightening your abdominal and glute muscles. Slowly walk yourself back to your starting position.

TRICEPS EXTENSIONThis exercise combines a stability ball with dumbbells to strengthen your abdominals and triceps.

Here’s how: Sit on the ball with feet hip-width apart. Tighten your abs and pull your shoulders and back down. Hold a dumbbell with both hands behind your head with your elbows bent.

As you exhale, slowly straighten your arms, extending the dumbbell overhead until your elbows are almost locked. Inhale and slowly bend your elbows to return the dumbbell behind your head to the start position.

During each repetition, try to keep your head, torso, upper arms, wrists, and feet planted. Avoid hyperextending your lower back as you extend your elbows overhead.

ON-THE-BALL PUSH-UPSThe ball adds complexity to traditional push-ups because you’re balancing and

QUESTIONS ABOUT COVERAGE? Call our toll-free Member Services line at 1-800-585-5883, option 2.

CHOOSE THE RIGHT STABILITY BALL FOR YOU

To learn about TRICARE’s Healthy Living Campaign,

which offers information and tips about physical, mental, and emotional well-being, visit

www.tricare.mil/HealthWellness/HealthyLiving.

Exercising with a stability ball helps improve balance and targets specific muscle groups—especially the core. Working the core and toning the central muscles of your trunk can boost general fitness, improve posture, and prevent pain and injury.

engaging your abdominal muscles.Here’s how: Place your hands

shoulder-width apart on the ball. Move your feet back until your chest is over the ball. You’ll be in a push-up position on the ball instead of the floor.

Slowly bend your elbows and lower your chest to the ball. Keep your back flat; don’t let your hips sag. Hold this position for two seconds before extending your arms to the start position. Gradually add more reps.

Changes Are Coming to TRICAREAccording to a report from the Centers for Disease Control and Prevention, good core strength improves balance and stability and helps to prevent lower back injury. Strong core muscles make it easier to do most physical activities.

The key to success is using a ball that’s the right size for your height.

If you’re 5 feet tall or less, use an 18-inch ball. A 22-inch ball is best if you’re 5 feet 1 inch to 5 feet 7 inches tall. Go with a 26-inch ball if you’re 5 feet 8 inches to 6 feet 2 inches tall, and a 30-inch ball if you’re more than 6 feet 2 inches tall. While you’re sitting on the ball, your knees and trunk should be at a 90-degree angle.

The firmer the ball, the tougher the workout. A less-inflated ball lets you sink in more, which makes it easier to keep your balance. Consider using a softer ball if you’re new to this practice or to exercise in general.


GOOD-FOR-YOU CORNBREAD This is not only good for you but also good in you—making it a healthy comfort food. Ingredients:1 cup cornmeal1 cup flour1⁄4 cup white sugar1 tsp. baking powder1 cup 1% fat buttermilk1 egg, whole1⁄4 cup tub margarine1 tsp. vegetable oil (to grease baking pan)

Directions:1. Preheat oven to 350 degrees F.2. Mix together cornmeal, flour,

sugar, and baking powder.3. In another bowl, combine buttermilk

and egg. Beat lightly.4. Slowly add buttermilk and egg

mixture to dry ingredients.5. Add margarine, and mix by hand

or with mixer for one minute.6. Bake for 20–25 minutes in an

8-by-8-inch, greased baking dish. Cool. Cut into 10 squares.

Serves 10Serving size: one square Each serving provides:178 calories, 6 g total fat, 1 g saturated fat, 22 mg cholesterol, 94 mg sodium, 27 g carbohydrates, 1 g total fiber, 4 g protein, 132 mg potassium

Source: NHLBI: Keep the Beat: Heart Healthy Recipes

These bright red berries are a great source of vitamin C and potassium, and retain their nutritional value dried, frozen, or pasteurized in juice. Ingredients:2 cups ice cubes1⁄2 cup cranberries, fresh or frozen2 cups orange slices and zest of 2 oranges1 banana1⁄4 cup almonds2 tbsp. pure maple syrup3⁄4 cup unsweetened cranberry juice1⁄2 cup unsweetened almond milk Directions: Blend all ingredients until smooth.

Try a Cranberry Smoothie!

TURKEY CHILI—A GREAT WAY TO USE HOLIDAY LEFTOVERS

Ingredients:1 lb. 93% lean ground turkey8 oz. minced white mushrooms1 cup minced yellow onion1⁄2 cup minced carrots 1⁄2 cup minced bell pepper 2 tsp. minced fresh garlic 1 15.5 oz. can black beans, no salt added1 15.5 oz. can kidney beans, no salt added2 28 oz. cans crushed tomatoes, no salt added1⁄2 cup barbecue sauce1 tbsp. apple cider vinegar2 tsp. smoked paprika1 tsp. chili powder (or to taste)

1 tsp. hot sauce like sriracha1 tsp. ground cumin1⁄2 tsp. ground black pepper1⁄2 tsp. cinnamon1⁄8

tsp. sea salt

Directions: Heat a large pan on high for one minute or preheat crockpot to high. Add turkey. Sauté for about 5 minutes. Add mushrooms, onion, carrots, pepper and garlic. Stir. Cover and cook for 8 minutes, stirring occasionally. Set crockpot to slow cooking. Stir in beans, tomatoes, barbecue sauce, apple cider vinegar, spices and salt. Cook on low for 6 hours.

Serves 10. Serving size: 1 cup. Each serving provides: 285 calories, 5 g fat, 1 g saturated fat, 0 trans fat, 31 mg cholesterol, 426 mg sodium, 44 g carbohydrates, 8 g sugar, 11 g fiber, and 19 g protein.

Each serving provides: 152 calories, 27 calories from fat, 3 g total fat, 0.2 g saturated fat, 31 g total carbohy-drates, 4 g dietary fiber, 22 g sugars


PHARMACY CORNER

Errors with medications are common, and can be dangerous. Here are some important tips for medication safety. 1. Know the name and strength of your

medications. Be sure to read the labels before taking any medications or filling a pill box. Know that different medications can sometimes look alike, and the shape or color of a pill or capsule may change at any refill.

2. Understand what your medication is for. If you don’t understand what a medication does or why you take it, talk with your doctor. Tell him or her how the medication is working. If you take more than one medication— including over-the-counter medicines or supplements—ask if they are safe to take together.

3. Take medications as directed. Don’t skip or add doses. Take medications at the right time of day, with or without meals, as directed. When you change how you take a medication, it may not work as intended.

4. Take medications for the right length of time. With antibiotics, you must complete the full course—even if you feel better before it is finished. If you have leftover doses, ask your doctor how to dispose of them safely.

5. Keep an up-to-date list of your medications with you. This is helpful not only at scheduled doctor’s appointments, but also when you see a new specialist or in an emergency.

IT’S EASY TO FILL PRESCRIPTIONS BY MAILThe Maxor Mail Order

Pharmacy saves time and money. For maintenance medications, have

your doctor write one prescription for a 30-day initial supply and one for a 90-day maintenance supply. Fill the

30-day prescription at your pharmacy. Mail the 90-day prescription to Maxor Mail Order Pharmacy.

For more information, visit usfhp.net/your-plan/pharmacy-benefits

or call 1-800-241-4848.

TIPS FOR MEDICATION SAFETY

Medical identity theft occurs when someone steals your personal information to obtain medical care, submit fraudulent bills on your behalf, and/or buy drugs or medications. Personal information that is stolen include items such as: Social Security number, insurance ID number, date of birth, and your name/identity.

Identity theft in general is rapidly growing in the U.S with scammers and hackers on the rise. Medical identity theft has growth just as rapidly, with thieves often preying on the more vulnerable elderly. The health, technology, political, and social sectors are working to find solutions to make personal health information more secure and medical identity theft obsolete.

It’s important to protect yourself. Here are some ways you can help prevent medical identity theft:

If you communicate via electronic outlets (email, smartphone, Skype, etc.), be on the lookout for phishing emails or messages. Don’t click on messages or links you don’t recognize without verifying they are trusted first.

Protect Yourself from Medical Identity Theft

Share the least amount of personal information necessary when visiting hospitals and doctors’ offices. Certain information must be disclosed, but always question what is absolutely needed from your providers’ offices.

Avoid using public Wi-Fi for health-related accounts or needs. Public Wi-Fi is open to all, and is an easy way for scammers and hackers to quickly steal your personal information.

Monitor your credit. Cases of identity theft can go unnoticed. Monitoring your credit can help you notice if someone is using your financial or health information. The three major credit bureaus offer free annual credit reports.

Check your records. View statements, explanations of benefits, and electronic communications between you and providers. Ensure that you recall all activity and nothing seems out of the ordinary.

Follow these guidelines to reduce the threat of medical identity theft and be a more secure you!

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 ServicesQ: WHEN DO I NEED A SPECIALIST REFERRAL AUTHORIZATION FROM USFHP?

A: USFHP pays for covered medical services when they are referred by your primary care provider and authorized in advance by the Plan. The only services for which you do not need a referral in advance are:

Behavioral health (first eight visits with a USFHP network provider) Emergency care Routine annual eye exam with a TRICARE authorized provider Routine annual mammogram with a TRICARE authorized provider Authorizations are valid only for the diagnosis and services indicated. Authorizations are typically mailed to members and providers within seven to 10 business days. Members should make sure the referrals are authorized before making appointments with their specialty providers. Without the authorization, the visit or services may be paid at a point-of-service level. If you have question about a referral, please contact Member Services at 1-800-585-5883, option 2.

NEW MEMBER HANDBOOK If you’re new to the US Family Health Plan, you may have

questions about your coverage. Find the answers in the US Family Health Plan Member Handbook. To view the online version, visit

www.usfhpnw.org and search for “member handbook.” Can’t find what you need? Call Member Services.

READY, SET, ORGANIZE! - usfhpnw.org€¦ · your abdominal, back, and hip muscles. Try these...

Documents

Transcript of READY, SET, ORGANIZE! - usfhpnw.org€¦ · your abdominal, back, and hip muscles. Try these...