in your window

Springtime

Health&Y O U R G U I D E T O L I V I N G W E L L

WellnessS P R I N G 2 0 0 2

SilverSneakers® Fitness Program Insomnia Herb Gardening Good Juice, Bad Juice

MS-02-335

Did you know?Sudden changes in the weather and atmospheric pressure may bring on

a barometer headache. That’s the dull pain you feel

when the air pressure in your sinus cavities no longer matches the

outside pressure, causing a painful vacuum. Aspirin may relieve pain,

but a nasal decongestant that shrinks sinus swelling and drains passages

may give longer lasting results. If the pain and fullness persist, consult

your physician. You may have a more serious infection. O

Long-distance plane flights are not only uncomfortable, but they also

slightly increase your risk of developing a blood clot. Drink water and juices (but

not caffeinated beverages or alcohol) to prevent dehydration. Flex your ankles and

calves often to keep blood moving. And get up and move around for a few minutes

once an hour, even if it annoys your seatmates. O

Have you heard about the environmental hazard you may have right inside

your medicine cabinet? Sealed in a tiny glass tube, mercury has safely measured

temperatures for years, but on the loose, it’s extremely toxic. Many communities

have issued a thermometer recall, swapping environmentally safe,

non-mercury thermometers for old ones. Call your local or state environmental

protection agency. In no circumstances should you toss your old thermometer in

the garbage! O

Want to avoid getting a cold? Wash your hands. Most respiratory

infections are passed along by what we touch, whether it’s a

handshake or a doorknob. A recent study, OperationStop Cough, compared two groups of naval recruits —

those required to wash their hands with soap five times a day, and

those who followed their usual habits. The heavy handwashers

prevailed — reducing colds by 45%. O

Health&Y O U R G U I D E T O L I V I N G W E L L

WellnessS P R I N G 2 0 0 2

C O N T E N T S

Chief Executive Officer Norman C. Payson, MDPresident and COO Charles G. BergVice President, Marketing Chuck GreenManager, Member Marketing Meg DedmanEditor Stephanie GebingMedical Editor Ronald C. Brown, MD, FACP

Health & Wellness is published exclusively for Oxford Medicare AdvantageSM Members by:Onward Publishing, Inc.10 Lewis Road, Northport, NY 11768Tel 1-631-757-3030 Fax 1-631-754-0522

Publisher Jeffrey BaraschCreative Director Melissa BaraschEditorial Director Wendy MurphyArt Director Bruce McGowinDesigner Lisanne SchnellProject Management Tamyra ZieranBusiness Manager Liz Lynch

Oxford Health Plans, Inc., and Onward Publishing,Inc., are not responsible for typographical errors.

The information in this newsletter is intended to be used as a general guide and should not replace the advice of your physician. Always consult your physician for individualized care.

© 2002 Onward Publishing, Inc. All rights reserved.

It ’s spring — and Health&Wellness has a bright, new look.

This publication is designed just for you — to give you the latest information on a wide range of

health topics, as well as updates on your plan benefits. We hope you enjoy “your guide to living

well.” Please feel free to e-mail your comments to us at publications@oxfordhealth.com, or write to:

Oxford Health Plans, c/o Stephanie Gebing, 48 Monroe Turnpike, Trumbull, CT 06611.

S P E C I A L T O P I C

High anxiety — after September 11

F I T N E S S

Get fit, have fun, make friends

W E L L N E S S

Are you an apple or a pear?

N E W S Y O U C A N U S E

Membership updates

P A T H S T O W E L L N E S S

How can I cure my insomnia?

N U T R I T I O N

Good juice, bad juice

L I V I N G W E L L

Springtime in your window

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S P E C I A L T O P I C4

These individuals are going through what mentalhealth professionals now recognize as post traumaticstress disorder (PTSD). The defining element in PTSDis exposure to a trauma whose impact overwhelms theindividual’s capacity to recover and function adequately.Once thought to exist specifically as a by-product ofwartime combat, where it was known as “shell shock,”PTSD is now seen to occur in a wider range of circumstances. These include sexual assault, domesticviolence, or the experience of a horrendous accident,catastrophic illness, or natural disaster. Manmade acts of terrorism, like the attacks of September 11, areamong the most potent psychological wounds becausethey are so unexpected and because their impact sooften goes beyond anyone’s ability to imagine them.

Experts estimate that between one in four Americanscontinue to experience some degree of heightenedanxiety since September 11, and that one in ten havesymptoms whose duration and severity will requiresome form of professional help to regain balance.These long-term sufferers are not simply “weak links”in a crowd of braver hearts and thicker skins.

High anxietyMost of us have emerged from the tragic events of last September

emotionally intact. Thanks to the help of friends, family, clergy, and

the U.S. community, as well as much of the world, we have been able to

regain our bearings despite shock and sorrow. In some cases we have

emerged even stronger than before. But a surprisingly large number —

and this may include someone close to you — have not fared so well,

suffering prolonged changes in emotional and physical well-being.

after September 11

RR E S O U R C E S

• Anxiety Disorder Association of America11900 Park Lawn Drive, Suite 200Rockville, MD 208521-301-231-9350 — www.adaa.org

• National Institute for Mental Health6001 Executive BoulevardRM 8184 MSC 9663Bethesda, MD 20892-96631-301-443-4513 — www.nimh.nih.gov

• Veterans Adminstration Centers Information1-800-827-1000 — www.va.gov/rcs

OOX F O R D I N F O

If you have questions about PTSDor Oxford’s Behavioral HealthProgram, you can e-mail us atBEHSubmissions@oxfordhealth.com

5

Some have actually performed heroically at the moment of crisis. In addition, thosewho were not physically close to the action or lost a loved one can also experience PTSD.Many of the affected witnessed the events on television and knew no one who died or was injured. The fact is there are few predictors in knowing who will suffer PTSD.One thing is clear — anyone who has under-gone some earlier life-threatening experienceis at heightened risk. The worry for all of us is that these people have not recognized their own suffering or have chosen to keep it private rather than seek healing.

Though PTSD bears many symptoms in common with depression and anxiety, certainfeatures distinguish it. Dr. Terence M. Keane,a leading researcher in PTSD, describes “reliving, preoccupation with the traumaticevent, and avoidance” as key markers.Sufferers simply cannot get the traumaticmemory out of their waking — or sleeping —hours, and they put a lot of emotional energyinto avoiding any associated thoughts or circumstances, with little success. People withPTSD experience feelings of heightened anxiety at unexpected moments; their hearts

race, breathing quickens, blood pressure rises,adrenaline surges, precisely as though theywere once again in imminent danger. Theyhave trouble concentrating. In their relation-ships with others they are reluctant to trust orexpress affection. And activities that once gavegreat pleasure no longer seem to matter.

As post traumatic stress disorder was not evenformally recognized until 1980, developingsuccessful techniques to treat it have comeonly in recent times. Exposure therapy is per-haps the most commonly applied technique.It rests on the premise that traumatized individuals can gradually learn to control theirfears by reliving the experience in a safe, ther-apeutic setting — through talking or writingabout it. Trauma-focused group therapy andone-on-one counseling are also helpful, sometimes in combination with a short-termregimen of antidepressant medications.Ultimately, the goal is not to erase memory of the tragic events — none of us should orwill ever forget September 11 or any otherlife-changing trauma — but to transform it so that mind and body can once again function in a calm and healthful manner. O

D O Y O U H A V E P T S D ?

Dr. Matthew Friedman, Director of the National Center for PostTraumatic Stress Disorder, says that the diagnostic criteria for this disorder include the following symptoms exhibited over an extended period:

• intrusive memories, flashbacks, or nightmares so real that the individual repeatedly relives the original emotional terror

• avoidance and numbing, in which the person goes to extreme measures to avoid situations — places, people, activities — that may trigger memories, losing the capacity for intimacy and love in the process

• persistent irritability, agitation, hypervigilance, insomnia,uncontrollable crying, or a sense of doom

• underlying feelings of guilt and unworthiness in having survived

• growing dependence on alcohol and sedatives to lessen the emotional pain

F I T N E S S6

Oxford Medicare AdvantageSM Walking ClubsIt’s 9:50 on a chilly Tuesday morning and already two orthree people are gathered on the corner of 86th Streetand 7th Avenue in the Dyker Heights section of Brooklyn.The informal organizer of this friendly group, 78-year-oldJohn Aiello, greets each new arrival by name, all the whilekeeping up a cheery patter about the weather and howwell everyone looks. Soon, Mary, Clement, Joe, and a halfdozen other men and women have joined him. Theystand around, swinging their arms and stamping theirfeet, eager to get going.

Around 10:05, “Coach” John leads the group as they stepout briskly along the western edge of Dyker Beach GolfCourse. Over the next hour, they walk around the margins of the tree-lined public park. As they go, theyswap stories, catch up on the day’s news, share advice, andgenerally enjoy one another’s company. Soon they havecovered 2 1/2 miles and are back on the corner wherethey started — their cheeks rosy, a smile on every face.

Amazingly, these folks have been performing this heartyritual two or three times a week for five years now —thanks to a walking club that Oxford Medicare Advantagebegan for Members living in this neighborhood. But whatbegan as healthful exercise has become much more. Justask 83-year-old Clement Nofi, a retired electronics techni-cian who’s been coming since the beginning. “Walkingwith the group has given me the confidence to try lots ofnew things, to take more chances. I really benefit from

Get fit, have fun,

RR E S O U R C E S

• The SilverSneakers® FitnessProgram maintains its owninformative web site at www.silversneakers.com.

• For the third consecutive year, Oxford is the New Yorkmetropolitan area sponsor for National Senior Health and Fitness Day. The events will be held on Wednesday,May 29, 2002, as part of OlderAmericans Month. On this day, you can participate in health, fitness and wellness activities at different sitesthroughout the five boroughs of New York City.This year’s events will also feature theSilverSneakers Fitness Programthat is offered to OxfordMedicare Advantage Members.

7

make friendsthe encouragement I get here.” Or talk with MarieCulmone, who at 71 is considered “the kid” in the group.“I not only feel more energetic at the end of the day,” saysMarie, “but I’ve lost 40 pounds and made some beautifulfriends, like family even. And knowing that everyone willbe here definitely gets me out of the house.”

John Aiello is one who likes the added social life thatcomes after exercising. “We often make plans for otheractivities while we walk — like having lunch or going toa Broadway play or a movie. And now, of course, weshare a fitness class, which just puts the frosting on thecake as far as I’m concerned.”

SilverSneakers® Fitness ProgramJohn is referring to the SilverSneakers Fitness Program,which Oxford began offering in January 2002 to MedicareMembers living in Brooklyn, Queens, Staten Island,Manhattan and the Bronx. The enhanced benefit consistsfirst and foremost of the SilverSneakers classes, which areheld three times a week at 30 participating fitness centers.John’s particular group is enrolled at Harbor Fitness, conve-niently located just three blocks from where they do theirwalking. John, Marie, Clement and the others enjoy getting awork-out that focuses on improving range-of-motion,strength, flexibility, balance, and aerobic conditioning, alldone to the accompaniment of an upbeat music score.They’re led by a certified SilverSneakers instructor, who istrained in the special needs of older adults.

Classes run 45 minutes to an hour, including warm-ups and cool-downs. And the groups are small enough — 20members or so — to allow individual attention to peopleof differing degrees of agility and ability. At most partici-pating facilities, membership in SilverSneakers alsoincludes an added bonus at no charge: use of the steamand sauna rooms, pool, exercise equipment, and otherservices included in the facility’s basic fitness membership.If this sounds like something you’d like, give it a try. This isone bandwagon you don’t want to miss! O

OOX F O R D I N F O

• For more information on the SilverSneakers Fitness Program andOxford Medicare AdvantageSM WalkingClubs, call Oxford at 1-800-234-1228(TTY/TDD 1-800-201-4874) Mondaythrough Friday, 8 AM to 6 PM.

• We’ll send you a descriptive brochuredetailing the SilverSneakers FitnessProgram, including the names andphone numbers of participating fitnesscenters near you.To sign up for thebenefit, go to the participating facilityof your choice and ask for theSilverSneakers enrollment packet.Be sure to bring your Oxford ID card with you.

• If you want to stay fit by walking,check out Oxford’s Walking Clubs.You can find instructions for joining a Walking Club on the enclosed business reply card (see center ofmagazine), or you can call Oxford at 1-800-234-1228, and a descriptivebrochure will be sent to you.

• Before starting an exercise program,you should always discuss questions you may have about exercise with your physician.

W E L L N E S S8

Are you anapple or a pear?It’s not uncommon for the fat in your body to

migrate as you get older, shifting gradually from

arms, legs, face and neck to the torso. It’s also

fairly routine to put on two to four additional

pounds per decade, due to slowing metabolism

and decreased physical activity. But as doctors

and nutritionists have continued to gather data

on the consequences of weight shift and weight

gain, they have come to realize that unhealthy

excess is not just about the number of pounds,

but where those pounds are.

People whose excess weight is concentrated around the chest,waist and belly develop a body type that is familiarly termed“apple,” for the obvious similarities. People whose weight settlesprimarily around hips, buttocks and thighs are often termed“pears.” Experts say that if you’re an apple, you are at higherhealth risk of developing health problems than if you’re a pear.The reason, most researchers think, is that vital organs — heartand lungs especially — must work harder when the extra fat isinside the belly under the abdominal muscle wall. The result isa higher incidence of heart disease, stroke, hypertension, dia-betes, and cancer.

Any informal survey you take on the street or at the gym willtell you that gender and hormones play a role in determiningwhere body fat is stored. Men at any age are more likely to beapples. And although women in their younger years tendtoward pear shapes, many will thicken in the middle atmenopause so that they, too, become apples. O

H o w D o Y o u S h a p e U p ?

• Measure your waist at thenavel and hips at their widest.

• Divide the number of inches at the waist by the number atthe hips to get your waist-to-hip ratio (WHR).

• For example, a waist of 28" andhips of 40" yields a .70 WHR; awaist of 38" and hips of 35"works out to a 1.09 WHR.

• Who may need to lose a few?Men over .95 WHR; Womenover .80 WHR.

• Weight to height is another factor to consider, so be sure to discuss any concernswith your doctor.

N E W S Y O U C A N U S E 9

Membership updates

Oxford cares about quality Oxford Health Plans’ Quality Management

(QM) Program is devoted to making sure that you receive access to the high-quality healthcareyou’ve come to expect from us. Our QMProgram is led by an Executive QualityManagement Committee and consists of various Regional Committees in which QM staff and network providers participate.

Functions of Oxford’s QM Program include:

• Identifying the scope of care and services available through Oxford

• Developing clinical practice guidelines (e.g., guidelines regarding depression for primary care physicians) and service standards (e.g., customer service time frames

Promoting appropriate care

Through the media or your own research, you may have heard of some

managed care organizations that offer “rewards” or “bonuses” to

providers who limit and/or deny care. Please note that Oxford Health

Plans does not compensate providers for denials of service, nor do we

offer incentives to encourage denials. Oxford encourages the use of

appropriate care and services to prevent and/or treat illnesses. All

utilization management decisions made by an Oxford participating

provider or staff member are based on the appropriateness of the care

and service that is being requested. For details about your own benefit

coverage, please refer to your Member Handbook.

N E W S Y O U C A N U S E10

for answering incoming calls) by which performance is measured

• Verifying the medical qualifications of allproviders who participate in Oxford’s network

• Monitoring and evaluating the quality and appropriateness of the services and medical care received by Oxford Members (e.g., via ongoing Member satisfaction surveys)

• Pursuing opportunities to improve patient safety and customer service

• Resolving issues identified as quality issues or concerns

If you would like more information aboutOxford’s QM program and goals, please contact Customer Service by calling 1-800-234-1228, and a description will be sent to you.

Americans with Disabilities Act “Disability” means a mental or physical

impairment that substantially limits one or more of the major life activities of an individual; a record of such impairment; or being regarded as having such an impairment. Title III of the Americans with Disabilities Act (ADA) provides peoplewith disabilities with the right to equal accessto public accommodations, including those of your healthcare provider. Refusal to providecare or the assistance of an interpreter whilerendering care to someone with a qualifyingdisability is a violation of the ADA. Oxfordfully supports Members’ equal access to carerights as well as the right to an interpreter. We are committed to nondiscriminatorybehavior when conducting business with all Oxford Members.

Oxford’s long-term commitment to theAmericans with Disabilities Act includes:

• Physically accessible provider office locations

• Materials available in alternative formats,such as Braille and audio tapes

• Staff trained in the use of telecommunicationdevices for Members who are deaf or hard of hearing (TTY/TDD), as well as the use of state relay for phone communications and providing access to sign-language interpreters upon request

• Staff and resources available to assist individuals with cognitive impairments in understanding office procedures and materials

• New Member Orientation, if any, is also available by interpreter services

If you need help arranging sign-languageinterpreter services, please contact Oxford’sTTY/TDD (hearing-impaired services) hotline at 1-800-201-4874.

Language servicesOxford Service Associates are available

to assist you in several languages, includingSpanish and Chinese. To speak with a Service Associate:

• In Spanish, call 1-800-449-4390

• In Chinese, call 1-800-303-6719

• In English and other languages, call 1-800-234-1228

11

Adopting the latest technologiesNew treatment methods are constantly being

developed for conditions ranging from asthmato skin cancer. In light of this, you may wonderhow Oxford evaluates these new medical tech-nologies and how decisions are made regardingtheir use. The following information will helpyou understand how the process works.

What is new medical technology? New medical technology is defined as a newlyapproved drug or medication, a new surgical procedure, or new medical equipment.Oxford continually assesses new medical technologies to make sure that Members have appropriate access to the latest and most effective medical treatment available.Two examples of new medical technologiesthat were approved by Oxford recently areradiofrequency ablation (RFA) for liver tumors and gastric banding procedures formorbid obesity.

What is the evaluation process? Oxford’sMedical Affairs Department, led by experiencedphysicians representing multiple specialties, isresponsible for evaluating new medical technology. The process begins with a review of the medical literature and other technicalresearch. The clinical staff also seeks opinionsfrom leading physicians and specialists in thecommunity — providers who have knowledge and expertise regarding how new medical technology will be used on a day-to-day basis.Once a thorough review of the available information has been conducted, Oxford’s senior medical staff makes a decision regardinghow to cover the new medical technology.

Representatives from all department areasthen meet to create a policy. Once the policy is finalized, front-line Oxford employees aretrained regarding precertification, review, benefit application, and claims payment.

When a new policy is implemented, Oxfordnotifies physicians through a quarterly publication called the Provider Program andPolicy Update (PPU).

As a Member, you are notified of importantnew policies through this Membership updatessection in each issue of Health & Wellnessmagazine. All policies are re-evaluated on an annual basis.

By carefully assessing new medical technologiesand creating policies regarding their use,Oxford strives to offer you access to the highestlevel of quality healthcare.

Requesting medical recordsIf you need to request medical records fromyour physician, you can use the request form in the back of your Member Handbook to facilitate this process. After receiving your written request for records, your physician’soffice should forward them to you in a timelyand confidential manner. If you have any problems requesting medical records, pleasecontact Oxford’s Customer ServiceDepartment at 1-800-234-1228.

Dental number correctionThe Dental Customer Service number is

1-888-336-6563. Your Member Handbook contains the incorrect number. We apologizefor any inconvenience this may have caused.

N E W S Y O U C A N U S E12

For most Members with pharmacy benefit coverage through Oxford, the drugs on the following list require precertificationthrough Merck-Medco, based on Oxford’sclinical criteria. Precertification, also knownas prior authorization, means that your physi-cian needs to formally submit a request to,and receive approval from, Merck-Medco inorder for you to fill a prescription for certaindrugs. If you have questions regarding thedrugs on this list or any other drug, pleasecall Merck-Medco’s customer service line at1-800-905-0201 (24 hours a day, seven days aweek, except Thanksgiving and Christmas).

CNS Stimulants

• Adderall1

• Concerta1

• Dexedrine1

• Desoxyn1

• Dextrostat1

Acne Medications

• Avita2

• Differin2

• Retin A2

Arthritis Medications

• Enbrel

• Kineret

Specialized OB/GYN Drugs

• Lupron (3.75 mg and 11.25 mg)

Miscellaneous Medications

• Phoslo

• Serostim

• Vitamin D Preparations (i.e. Hectorol, Rocaltrol)

To obtain prior authorization, please haveyour physician call Merck-Medco directly at 1-800-753-2851, Monday through Friday from 8 AM – 9 PM.

1Applies only to Members 19 years of age or older.

2Applies only to Members 40 years of age or older.

Please note: Precertification requirements mayvary, depending on the Member’s benefit.

For the most up-to-date information, please callMerck-Medco’s pharmacy customer service line at 1-800-905-0201.

Drugs requiring precertification for Medicare Members

Oxford Health Plans has a mission to help maintain and improve

the overall health of its Members through the appropriate use of drug

therapy. In order to accomplish this, Oxford and our pharmacy benefits

manager, Merck-Medco, have established programs to help ensure that

our Members receive drug therapy that is appropriate and economical.

P A T H S T O W E L L N E S S 13

AA

This information is offered for your interest and information. It is not intended as advice and should not replace your doctor’s recommendation or treatment plan.

QHow can I cure my insomnia?In these stressful times, sleep problems are common. Short-term insomnia is usuallytraceable to an upsetting event, illness, or jet-lag, and resolves on its own. However, if insomnia becomes habitual, affecting your overall well-being, it requires treatment.

Conventional ResponseChronic insomnia can have complex physiologicalor psychological causes, including underlyingstress or depression. Often the problem is not the amount of sleep you get, but the quality. Many insomniacs actually sleep more than theyrealize, but their sleep is fitful and unsatisfying.

PHYSICAL EXAM. You should have a comprehensive physical, including blood tests to check for hormone imbalances. To track actualsleep and wake patterns, your physician may want a daily record of what you eat and drink,stressful events, the exact time you rise and retire,nighttime wakenings and possible triggers (night-mare, leg cramp, loud noise, the need to urinate,uncomfortable room temperature), and how tiredyou feel the next day. If you are sleepy, your doctormay recommend an overnight sleep study. Thiscan detect the abnormal breathing that causessleep apnea, with its repeated sleep disturbances.

TIPS. Avoid caffeine, nicotine, and alcohol late in the evening. Try to skip daytime naps. Exercise regularly, finishing at least three hours before bed-time. Make your sleep environment comfortable.

MEDICATIONS. The right remedy ultimatelylies in treating causes. Sleeping pills may be helpful temporarily, but are not recommended for long-term therapy.

Complementary & Alternative ResponseAlternative medical approaches to insomnia alsobegin with the search for psychological and physicalstresses, with the goal of counseling the patient onimproving sleep “hygiene.” The bedroom shouldbecome an oasis for sleep — free of noise, TV andother daytime distractions. A regular sleep scheduleshould be established, without daytime naps or stimulants such as caffeine and adding appropriatedaily exercise. Also calming the mind and bodybefore bedtime through some relaxation or behav-ioral approach is helpful. Here are some approachesspecifically endorsed by the National Institutes ofHealth for use alone or with conventional therapies:YOGA AND TAI CHI. These Eastern exerciseshave been shown effective in preparing the mindand body for sleep and reducing nighttime wakening. Carried out regularly before bedtime,they involve repetition of a “suitable” sound ormantra and sequential tensing and relaxing of all major muscle groups.RELAXATION TECHNIQUES. Though they come from different philosophical roots andtake different forms, various types of controlledmeditation and progressive muscle relaxation aim to slow the body’s metabolic activity by decreasingheart rate, respiration, and blood pressure. Massageand biofeedback are other approaches. They probably decrease the output of certain hormonesinvolved in alertness, too.

Ronald C. Brown, MD, FACP,

is Vice President of Medical Programs for Oxford. He is a graduate of Yale University School of Medicine, was trained in internal

medicine at Roosevelt Hospital in New York City, and is a board-certified internist.

James Dillard, MD, DC, CAc,is the founding Medical Director for Oxford’sComplementary and Alternative Medicine program and is Chairman of the OxfordChiropractic Advisory Board. He is a board-certified medical doctor, a doctor of chiropractic,and a certified medical acupuncturist.

RR E S O U R C E S

How’s your sleep? To find out,visit www.sleepfoundation.org

N U T R I T I O N14

Labeling iskey, so makeit a habit to read theingredientsbefore youbuy. The best values are usually the productslabeled“juice,” which

must be 100% pure juice. While most peopleprefer the taste of fresh-squeezed juice, onemarked “reconstituted” or “from concen-trate” is often the better choice dollar-wise.That’s because getting fresh whole juice tomarket before it loses some of its nutritionalvalue is expensive, especially out-of-season.Reconstituted juices, by contrast, store andship more easily, and the savings are passedalong to the consumer. Frozen concentratesand canned juices are even lower in price,but some people feel they have an unaccept-able loss of fresh flavor.

All citrus juices start out high in vitamin C. As vitamin C deteriorates in contact with oxygen, chilled sealed glass containers are better than cartons and mini boxes. Citrusjuices are also low in calories — an 8-ounceglass of orange juice averages 110 calories;grapefruit slightly fewer unless sweetened.Other fruit juices — grape, apricot, cranberry,

pineapple, and prune — are refreshing alter-natives, that tend to rate higher in calories.Tomato juice and vegetable juice blends arealso nutritious, but beware of the added salt: regular V-8 juice contains about 25% of your Recommended Daily Allowance.

Any juice is nutritionally superior (and consequently a better value) than beveragesthat go by names like “ade,” “punch,” and“cocktail.” Such drinks contain significantlyless genuine juice — as little as 3% — withthe rest made up of flavoring, coloring, and water sweetened with sugars and cornsyrups. And, don’t be fooled by drinks that claim to be “all-natural” or “real.” Many contain additives made from naturalchemicals, and while the additives may have some merit — extra vitamin C, forexample — you pay for the waste if youalready eat a well-balanced diet.

So why drink juices at all? Five or more dailyservings of fruits and vegetables lower yourrisks for cancer, high blood pressure, andpossibly heart disease. How you ingest thisfood group is up to you. Whole fruits and vegetables are more filling and contain more fiber, important considerations in controlling weight. But juices make quickand easy refreshers, and each 6-ounce glasscounts as one serving. As for those “drinks,”they can still have a place in your diet, buttheir prime contribution is calories. O

Good juice, bad juiceMany processed fruit beverages masquerade themselves as

being good for you. But the fact is that only some of them have

nutritional value. How can you sort the good from the bad?

L I V I N G W E L L 15

Here’s how:

Purchase a waterproof window box from anearby garden center or housewares store.Sizes vary, but 20"x 8" x 6" is standard. Place it in a window that gets a daily average of five to six hours of sun or more. If the window isdrafty, tape the windowsill closed, as herbs are tender plants.

Fill the bottom of the box with broken crockery, small rocks or pebbles to createdrainage. Fill the box up to an inch from the top with premixed potting soil, madeespecially for container gardening.

Depending on the size of your box, purchasefive or more young herbs in starter pots. Someeasy-to-grow culinary herbs are basil, cilantro,chive, dill, oregano, parsley, rosemary, sage,tarragon, and thyme.

Plan your arrangement with trailing herbs atthe outer edges of the box and uprights in themiddle, allowing each one space to grow.Prepare holes and remove each herb from itspot without disturbing the ball of soil. Insert inholes, being sure to plant at the same depth.

Add more soilaround each herbas needed and gently firm the soil to eliminate air pockets.

Water herbs generously with a fine-spray watering can ormister. Herbs needadditional wateringwhen the soil surface is dry to the touch, but not so much that they get “wet feet.” Add a slow-release organic fertilizer monthly as directed.

Harvest herbs by pinching off small sectionsalong stems just above a set of vigorous leaves. This promotes bushier growth andincreases harvest. Properly tended, plantsshould continue to put out new shoots indefinitely. O

Springtime in your window

a windowsill herb garden

Everyone enjoys watching a garden grow, and seeing it

happen right before your eyes can be particularly delightful.

Here’s a way to bring the promise of springtime into your

view all year ‘round: plant a mini-garden just inside a

sunny window. And for added rewards, fill it with kitchen

herbs that can bring aroma and flavor to your meals.

P.O. Box 7081, Bridgeport, CT 06601

HWSPO2/5302

PRESORTED STANDARD

U.S. POSTAGE

PAID

ONWARD PUBLISHING INC.

OCUSTOMER SERVICE 1-800-234-1228(8 AM - 6 PM, Mon to Fri) For Members who have questions ranging from covered benefits to claims issues. For a hearing impaired interpreter,you may contact Oxford’s TTY/TDD hotline at 1-800-201-4874. Please call 1-800-303-6719for assistance in Chinese, 1-800-449-4390 para ayuda en Español, and 1-800-234-1228 for languagesother than English.

PHARMACY CUSTOMER SERVICE

LINE 1-800-905-0201 (24 hours a day, 7 days a week) Receive answers to your questions about pharmacy benefits, claims, prescriptions,and participating pharmacies in your area.

DAVIS VISION MEMBER SERVICES

1-800-999-5431 (8 AM - 8 PM, Mon to Fri; 9 AM - 4 PM, Sat) To find Davis Vision locations near you.

MERCK-MEDCO HOME DELIVERY

PHARMACY SERVICE (MAIL-ORDER

SERVICE) 1-800-905-0201 (24 hours a day,7 days a week) This mail-order pharmacy service provides a cost-effective, convenient way for Memberswith a mail-order prescription benefit to order certain maintenance medications.

QUEST LABORATORIES 1-800-225-7483(24 hours a day, 7 days a week) To find Oxford participating labs in your area.

MEDICARE TELESALES 1-800-303-6720(8 AM - 6 PM, Mon to Fri) To use when referring friends to Oxford Medicare Advantage.

NAT’L. SUPPORT ORGANIZATIONS

Advocates for the Disabled 1-800-522-4369Alzheimer’s Association 1-800-272-3900Asthma and Allergy Foundation 1-800-727-8462American Cancer Society 1-800-227-2345American Diabetes Association 1-800-342-2383American Dietetic Association 1-800-366-1655American Heart Association 1-800-242-8721American Kidney Foundation 1-800-638-8299American Lung Association 1-800-586-4872Arthritis Foundation Information 1-800-283-7800Cancer Care, Inc. 1-800-813-4673Elder Care Locator 1-800-677-1116Grief Recovery Institute 1-800-445-4808Medicare Information Line 1-800-633-4227Multiple Sclerosis Foundation 1-800-441-7055National Osteoporosis Foundation 1-800-223-9994National Parkinson’s Foundation 1-800-327-4545Social Security Information Line 1-800-772-1213

LOCAL COM M U N ITY RESOURCES

New York City Department for the Aging 1-212-442-1000Access-a-Ride (NYC paratransit system) 1-877-337-2017EPIC (prescription assistance) 1-800-332-3742Nassau County Department for the Aging 1-516-571-5814Able-Ride 1-516-853-3712Richmond County Department for the Aging 1-212-442-1000New York Dental Clinic (dental assistance) 1-212-998-9800New Jersey Department for the Aging 1-877-222-3737New Jersey Dental Society (dental assistance) 1-732-821-2977PAAD (prescription assistance) 1-800-792-9745SHARE (nutritional assistance) 1-800-708-4667Connecticut Agency for the Aging 1-203-933-5431ConnPACE (prescription assistance) 1-800-423-5026West Haven Elderly Services Department 1-203-937-3507

O X F O R D C O N T A C T I N F O