Pumped about PUMPKIN! · these taste-testers are lost. And, at the same time, our sense of smell...

Smart choices for everyday living

OCTOBER 2013

No small taskKeep kids safe from choking

Tasty ways to try it

Pumped about

PUMPKIN!

© 2013 Optum This information is for intended users only. Reproduction in whole or in part without permission is prohibited.

Taking Care®

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Taking Care is dedicated to helping people live healthier lives. However, this information and these resources don’t replace the necessary and individualized medical care offered by a health care professional. Not all treatments mentioned in Taking Care are covered by your health plan. Please check your health plan regarding covered services.

Optum isn’t responsible for the accuracy or content of websites listed as resources. Nor does it endorse any of the views expressed by them. Internet forums (such as blogs, message boards, discussion groups, bulletin boards or social networks) may contain personal opinions or misinformation and should be used carefully.

Unless otherwise noted, all models are used for illustrative purposes only.© 2013 Optum

Taking Care adheres to stringent clinical standards and is reviewed by the following medical professionals, in conjunction with a variety of medical specialists:

Michael W. Rosen, M.D. Senior National Medical Director, Clinical Content, Optum

Phyllis D. Cross, M.D., M.P.H. Medical Director, Clinical Content, Optum

Karis Gabrielson, R.N. Senior Nurse Consultant,

Optum

Arleen Fitzgerald, L.I.C.S.W. Behavioral Health Expert, Optum

Melanie R. Polk, M.M.Sc., R.D., F.A.D.A. Nutrition Consultant, Optum

October 2013 Vol. 35, No. 10

It’s a personal question — but an important one: Do you know how your breasts normally look and feel?

If not, October is the perfect time to raise your awareness of what’s normal for you — and what isn’t. It’s National Breast Cancer Awareness Month. While many doctors no longer advise monthly self-exams, being familiar with your breasts can help you spot any changes your doctor should know about. These could include: • A lump in your breast, upper chest or underarm• Swelling in your breast — or any change in its size

or shape • Itchiness, redness, scaling or dimpling • Nipple discharge that isn’t breast milk• Nipple changes, such as tenderness or a nipple

that points inward • Breast pain

Don’t be alarmed if you notice something unusual. Most breast changes aren’t cancer. But, every change needs to be checked out. So, do tell your doctor what you’ve found.

And, talk with your doctor about a screening schedule that’s right for you. Be sure to mention if breast cancer runs in your family. Together, you can decide when and how often you need mammograms.

GETTING TO KNOW YOU

Be familiar with what’s normal for your breasts

Do taste buds age? We’re each born with about 10,000 tiny taste buds on our tongues. They pick up the sweet, sour, bitter and salty flavors of food. But, over time, some of these taste-testers are lost. And, at the same time, our sense of smell — which helps us detect flavor and taste — can decline. This combo can zap the zing out of even the most mouth-watering fare.

To get the yum back, try adding healthy flavor-boosters. You might try hot sauces, salsa, salt-free herbs and spices, and splashes of lime or lemon juice or other 100 percent fruit juices. You’ll perk up your meals — and get a dose of disease-fighting nutrients.

Is it a problem? If you’re concerned about changes in your ability to taste, talk with your doctor. It could be a sign of a taste or smell disorder, another health or dental condition or a medication side effect.

Men get breast cancer, too: That means they also need to talk with their doctors about any lumps or changes in their breasts.


PAGE 2 OCTOBER 2013 | TAKING CARE

quick takes

BRUSH UP!

4 tips for toothbrush careWould you clean your teeth with a frayed stick? People in the ancient world did.

Today’s soft nylon bristles and splinter-free handles are surely an improvement. But, even modern toothbrushes take some upkeep. Here are four ways to keep yours clean and fit for the task:

This little piggy went to the dentist: The bristle toothbrush was invented in China in 1498 — using stiff hairs taken from the back of a hog’s neck.

1. Rinse it off. To wash away bacteria and debris, run your toothbrush under tap water after each use. Don’t try to clean it in a microwave or dishwasher — that could damage it.

2. Stand it up. Store it upright to air-dry. And, make sure it’s not touching anyone else’s brush. Avoid routinely putting it under cover. The moisture in a closed container may allow germs to grow more easily.

3. Keep it to yourself. It’s best not to share personal care items, such as toothbrushes, towels, razors and eye makeup.

4. Retire it. Buy a new toothbrush every three to four months. But, make it sooner if it’s starting to look worn — like an old frayed stick.

Carbon monoxide: Stay safe from this invisible threatYou can’t see, smell or taste it. But, carbon monoxide (CO) can be deadly. Each year, more than 400 Americans die from accidental CO poisoning.

That’s why a CO detector — just like a smoke alarm — is a must-have on every level of your home. It can alert you if CO is in the air — so that you and your family can get out in time.

Hidden hazards. CO is a poisonous gas that can be produced when a fuel — such as gasoline, natural gas, charcoal or wood — doesn’t burn properly. It could come from a faulty gas range, oven or dryer, for example. A car or generator left running in a garage can create CO, as well.

Act quickly. Along with installing detectors, it’s important to know the symptoms of CO poisoning. The most common ones are headache, dizziness, weakness, nausea, vomiting, chest pain and confusion.

If you have symptoms or your CO alarm goes off, get everyone — including pets — outside into fresh air immediately. Then, call 911.

For more infoGo to www.cdc.gov/co to learn about

testing CO alarms and to get other useful tips.

A tasty snack from good ol’ Jack Ready to roast your own pumpkin seeds? Toss them with a little olive oil and a pinch of pepper or garlic powder. Spread them on a cookie sheet. Roast the seeds in a preheated 350° F oven for 30 to 45 minutes, stirring every 10 minutes. A small handful is a crispy, crunchy source of protein and fiber! For ways to enjoy fresh and canned pumpkin, see page 7.

Some foods — such as nuts and seeds — put young children at risk of choking.

A tasty snack



quick takes

THERE’S NO PLACE LIKE HOME. It’s where we seek shelter, relax, and connect with family and friends.

But, as sweet as your home is, it may not be hospitable to someone with asthma. That is, if it harbors allergens and irritants. So, if you or someone you live with has asthma or another respiratory condition, it’s important to look around your home for things that might be making breathing more difficult.

Here are some common indoor asthma triggers — and what you can do about them.

Fight the dustDust mites are microscopic bugs that can be found throughout the home, especially in bedding, carpets and furniture. To help reduce your exposure to mites: • Wash bedding often in very

hot water — and set the dryer to high heat.

• Use pillow and mattress covers labeled allergen-proof.

• Dust and vacuum often. Use a damp cloth for dusting — and a vacuum with a HEPA filter or a microfilter bag. If you have asthma, wear a dust mask. Or, ask someone to do the cleaning for you.

• Replace wall-to-wall carpeting with tile, hardwood or linoleum, if that’s an option.

What bothers your breathing? People with asthma have different triggers. Work with your doctor to learn yours — and the best ways to control them. See “Take action: Have a plan in hand.”



Keep your head out of the cloudsA whiff of hair spray, kitchen cleaner or a scented candle can spark an asthma episode. If you’re sensitive to strong-smelling products, avoid using them when you can. And, stay out of rooms where others are painting or using chemicals of any kind. If possible, have someone clear the air with an exhaust fan before you return.

Kick cockroaches to the curbRoaches can find their way into almost any home — and their droppings and remains can trigger asthma symptoms. Keep these pests away by cleaning up things that attract them, such as food and water. Don’t leave food sitting out. That includes pet food and dishes. Keep your kitchen garbage in a can that has a lid — and outdoors, if possible. Fix any leaky faucets and pipes.

Leaf it outside Pollen from trees, grasses or flowers can find its way indoors. If that’s a trigger for you, keep your windows closed — particularly when pollen levels are high.

*Check your benefits plan to see what services may be covered.

Foil the fungusMoisture encourages mold, another potential allergen. So, check for leaky pipes or faucets — such as under sinks or around kitchen appliances — and have them fixed. Running the bathroom fan while showering discourages mold, too.

For more mold-control tips from the U.S. Environmental Protection Agency — including what to do if you have a sizable mold problem — go to www.epa.gov/mold.

Snuff out smokeDon’t smoke — and don’t allow family or friends to light up in your home. Tobacco smoke irritates the lungs. The same is true of wood smoke. So, use another heat source, if at all possible.

Put a damper on danderIf you’re allergic to pets, don’t blame their fur or feathers. It’s actually a protein found in their dander — tiny flakes of skin — that triggers your reactions. Try to keep animals out of bedrooms and other rooms you spend a lot of time in. You may also want to talk with an allergy specialist.*

Take action: Have a plan in hand

When you have asthma, it’s important to have a strategy for keeping it under control. It’s called an asthma action plan — a document you and your doctor create together.

In addition to addressing your asthma triggers, your plan will help you know how to manage asthma every day — and how to recognize and respond to flare-ups. Many plans use a color-coded system based on your symptoms or peak flow rates. For example:

Green means you have no symptoms. Your plan would advise you how to continue good asthma control.

Yellow means your asthma is flaring up. You may have symptoms such as coughing, wheezing or chest tightness. Your plan would tell you how to use your medicines — or take other steps, such as calling your doctor — to stop an asthma attack.

Red is an asthma alert! Your plan would help you recognize when you need to call the doctor, go to the emergency room or call 911.

If you don’t have an asthma action plan, work with your doctor to create one. And, if your child is the one with asthma, make sure you give copies of the action plan to any caregivers so they know how to help in an emergency.

Take action: Have a plan in hand

What bothers your breathing? People with asthma have different triggers. Work with your doctor to learn yours — and the best ways to control them. See “Take action: Have a plan in hand.”



IT’S HUMAN NATURE: Small hands like to grab small things and stuff them into small mouths. That might be a dirty gray pebble on the playground or a shiny red cherry tomato atop your dinner salad.

But, young children can choke easily. In fact, it happens often. Choking is a leading cause of injury and death in kids.

If you have little ones around, do your best to keep choking hazards out of reach. Start with these three steps:

1. Play ‘I spy’Be diligent about patrolling for small items. Here are a few tips: • Search out hazards within reach,

such as coins or jewelry left on a nightstand. Then, put those items away. For a child’s-eye view, try scouting rooms on your hands and knees, too.

Keep kids safe from choking• Make sure young children don’t

have access to toys with small parts. Follow the age recommendations on the packaging.

• Say no to latex balloons. They’re one of the leading causes of choking deaths in children.

• Keep devices with button batteries out of reach. That can include mini remote controls, singing greeting cards, watches and flameless candles.

A handy tip: Use the cardboard tube from a toilet paper roll to test toys. If an item fits inside, it’s too small for little hands and mouths.

2. Mind mealtimesYoung kids don’t have the ability — or molars — to chew food well. They also tend to be little whirlwinds of motion and laughter, which can cause them to choke on a mouthful of food.

Common choking hazards for childrenYour little one won’t always be under your care — or in your home. So, clip this list of choking dangers. And, make copies for grandparents and sitters. Keep in mind, it doesn’t cover everything that could pose a risk. But, it does show some of the most common culprits.

Foods* Toys and household items

• Carrots, cherry tomatoes, grapes, and other raw fruits and veggies

• Cheese sticks and cubes

• Chewing gum• Chips• Dried fruit• Hard or

gooey candy

• Hot dogs, sausages and tough chunks of meat

• Ice cubes• Jelly beans• Marshmallows• Nuts and seeds• Peanut butter• Popcorn

• Baby powder • Button batteries• Buttons• Coins• Jewelry• Latex balloons• Marbles• Nails• Pen or marker caps• Pop-tops from cans• Rocks or stones • Safety pins• Small balls

You don’t have to ban giggles at the table. But, you can make it less likely your child will choke if you:• Keep a close eye on your child

during meals.• Serve age-appropriate foods. Avoid

things that are hard, tough, round or gooey. See the chart below for some examples.

• Cut food into little pieces — smaller than ½ inch.

• Cut round foods, such as grapes, in half.

• Cut hot dogs and sausages lengthwise and into small pieces.

• Don’t let kids eat while playing or running.

3. Be preparedBe ready for a choking emergency. Take a class in infant and child CPR and first aid. And, make sure anyone who cares for your kids knows what to do, too.

*Make sure you’re aware of any allergies when serving food to children and guests.

Common choking hazards for childrenYour little one won’t always be under your care — or in your home. So, clip this list of choking dangers. And, make copies for grandparents and sitters. Keep in mind, it doesn’t cover everything that could pose a risk. But, it does show some of the most common culprits.

Foods

• Carrots, cherry tomatoes, grapes, and other raw fruits and veggies

• Cheese sticks and cubes

• Chewing gum• Chips• Dried fruit• Hard or

gooey candy

*Make sure you’re aware of any allergies when serving food to children and guests.

CUT AND SAVE



child safety

YOU KNOW PUMPKINS as spooky faces perched on porches — or served up in pies after holiday meals. But, there is so much more you can do with these popular icons of the season.

Pumpkin is full of vitamins A and C and other healthy nutrients. It’s also fat-free and sodium-free — and a good source of fiber. But, even more impressive is how versatile pumpkin can be in the kitchen. Try it: • Peeled and cubed. Add it to soups,

stews or pasta sauces. Or, roast the cubes. Then, toss them into a salad along with toasted seeds and dried cranberries.

• Pureed. Stir velvety pumpkin into puddings, parfaits or smoothies. Or, use it to flavor pancake and muffin batters.

• Spreadable. Mix cinnamon and a little maple syrup into pumpkin puree. Enjoy it on whole-wheat toast.

Fresh or canned? If you use fresh pumpkin, look for small sweet or cooking pumpkins. But, canned pumpkin is a great choice, too. It has all of the health benefits of fresh — and it’s easier to use. Look for plain, solid-packed pumpkin without added sugar.

If you’re cutting a pumpkin for cooking, be careful. Make sure your knife, cutting board and hands are clean and dry.

Pumped about Pumped about

PUMPKINPumpkin mac and cheese

This kid-friendly dish is a healthy take on a classic comfort food. Your family may not even notice the pumpkin. For a more grown-up dish, turn up the heat with more pepper, hot sauce or your favorite spices.

IngredientsCanola oil cooking spray

½ cup panko breadcrumbs 1/3 cup grated Parmesan

cheese, divided1 tablespoon canola oil8 ounces whole-wheat

rotelle pasta1 cup 1 percent milk1 tablespoon unsalted butter1 tablespoon flour

1½ cups sharp light cheddar cheese

1 cup canned pumpkin (unsweetened)

½ teaspoon mustard powder¼ teaspoon ground

black pepperPinch cayenne pepper 1/8 teaspoon ground nutmeg

Directions1. Preheat oven to 375° F. Coat

a 6-cup baking dish with cooking spray.

2. To breadcrumbs, add 2 tablespoons of Parmesan and mix. Add oil. Toss to coat breadcrumbs. Set aside.

3. In large pot, bring 4 quarts water to a boil. Add pasta. Cook 10 minutes, until slightly al dente. Drain.

4. In microwave or saucepan, heat milk until steaming.

5. In a large saucepan, melt butter over medium heat. Whisk in flour. Cook 1 minute, whisking slowly. Take it off the heat — and gradually add milk while whisking to avoid lumps.

6. Return pot to medium-high heat. Simmer until it thickens, about 3 minutes. Add cheddar cheese, pumpkin, mustard, black pepper, cayenne pepper, nutmeg and the remaining Parmesan. Stir until cheddar melts. Mix in cooked pasta.

7. Spread mixture in baking dish. Sprinkle seasoned breadcrumbs on top.

8. Bake 15 to 20 minutes, until breadcrumbs are crisp and golden. Serve.

Nutrition information: Makes 6 servings. Amount per serving: 289 calories, 9g total fat, 4g saturated fat, 37g carbohydrates, 17g protein, 4g dietary fiber, 307mg sodium.

Source: American Institute for Cancer Research



OA100-7560 21252-102012

Smart choices for everyday living

OCTOBER 2013

No small taskKeep kids safe from choking

Tasty ways to try it

Pumped about

PUMPKIN!

P2 Be aware. October is National Breast Cancer Awareness Month

P4 Clean house. Take steps to fight asthma triggers

P6 Prevent choking. Do you know what hazards put kids at risk?

INSIDE



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A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Halloween funHALLOWEEN IS an exciting time of year. Here are some ideas to make this holiday fun, affordable and safe.

Trick-or-treating alternativesBad weather can ruin trick-or-treating — but fun alternatives may be available.• Local churches, community

centers or businesses may hold events like indoor trick-or-treating or harvest festivals.

• Halloween parties are always fun. Games and activities can keep children active and work off some of their treats.

Cost savingsHalloween can be costly. Here are some ideas to reduce cost without reducing fun:• Use a hand-me-down costume or

one from a thrift store. You can add a new mask or accessory to liven it up.

• Make your own decorations —

they not only are cheaper but also can be a fun thing to do with your children.

Safety tipsHalloween safety is important. Here are some new ideas for a safe holiday:• Add lights to your child’s costume.

Reflectors work, but kids will be excited about a costume that lights up. Easy-to-apply lighting kits are often available at costume or crafting stores.

• If your child has a cellphone, ensure he or she carries it while trick-or-treating. Cellphones are a great way to keep in contact — plus they have GPS that can be used to locate your child.

WEBT reminderDo you have family status changes? Don’t forget to report them to your Human Resources office immediately. This will ensure benefits are paid timely and

correctly. Events may include: • Adding a new spouse• Adding a new baby• Adding an adopted child• Divorce• Death• Receiving other

insurance coverage• Loss of other coverage • A dependent turning age 26• Updating beneficiaries for

life insurance

Willis• Elaine Anderson,

Account [email protected]

• Dorothy Kouba,Account [email protected]

115 E. 22 St., Suite 208Cheyenne, WY 82001(307) 634-5566(307) 634-0664 fax(800) 640-4459 WY

Pumped about PUMPKIN! · these taste-testers are lost. And, at the same time, our sense of smell...

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