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, Blue@wellmark.com; 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: privacyoffice@wellmark.com
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: privacyoffice@wellmark.com
WEBSITE: Wellmark.com
Blue | SUMMER 2014 | 23
Presorted Standard
U.S. Postage
PAID
Wellmark Blue Cross
and Blue Shield
Independent Licensee of the Blue Cross and
Blue Shield Association
P.O. Box 9232
Des Moines, Iowa 50306-9232
Whatever your
destination...
Wellmark is with you.
No hassles. No worries. We’ll be here.
One of the easiest ways to access your benefits is on your smartphone.
The Wellmark mobile app makes it easy to find the information you need,
wherever you may be:
Check the status of your claims
View your benefit information
Ask Customer Service a question
See medical and dependent flex spending balances
Access your ID card
Download the FREE
Wellmark mobile app today
at Wellmark.com/GoMobile.
M-20427 7/14