thrive.
winter 2016
inside this issue
got cabin
fever?
meet the
blue ribbon
baker
alternative
therapies
for managing
pain
bluecrossmn.com/PlatinumBlue
welcome
H
appy New Year! It’s an exciting time for Blue Cross
and Blue Shield of Minnesota and Blue Plus. And
with a new year comes new opportunities to serve
you, our members. We continue to strive to provide
relevant and innovative ways for you to receive your health
care, including online resources and support to make it easier
to use and understand the benefits you have available.
As Minnesota’s health care leader, we push to deliver
meaningful content that benefits both you and your loved
ones. In this issue of thrive., our experts talk about ways to
relieve chronic pain, and how to get and stay active in the cold
months of winter. Plus, Marjorie Johnson, Minnesota’s Blue
Ribbon baking winner, shares her favorite recipes and talks
about how her positive energy keeps her feeling young.
Have your own story to tell or recipe to share?
We’d love to hear from you—simply email us at
[email protected].
Cheers to 2016 and another great year!
To your good health,
Patsy Riley
Senior Vice President and Chief Government Officer
We're shooting for the stars!
Starting in March, you may get a call or a survey in the mail from the
Center for Medicare & Medicaid Services (CMS) asking about your
experience with Blue Cross and Blue Shield of Minnesota. If so,
please take a few minutes to answer it. Your feedback will help us
know what we’re doing well and where we could improve.
We hope you're pleased with your experience with us. If so, we'd
appreciate if you would give us the best possible score.
2
thrive. | winter 2016
Senior Vice President
and Chief
Government Officer
Patsy Riley
contents
What's inside:
4
6
7
Health bites
• Meditation to motivation
• Sneak some exercise into your day
• Get your game on
• Got cabin fever?
Stay healthy
• Control your bladder—regain your life
Ask the doctor
• Happiness and aging
8
Healthy eating
10
Health facts
12
Ask the pharmacist
• Marjorie Johnson:
A blue ribbon kind of gal
• ABC wheat bread recipe
• Alternative therapies
for managing pain
• Stay ahead of your diabetes care
• Tips for taking your
medications on time
13
Caregiver corner
• Caring for someone with a chronic
condition
14
Community profile
• A look inside Blue Cross
retail stores
bluecrossmn.com/PlatinumBlue 3
health bites
Sneak Some Exercise
into Your Day
Can’t find a half hour to exercise?
Then take short, 10 minute exercise
breaks when you can and work your
way up to more time—it all adds up.
Here are some tips to squeeze in
exercise during the day:
Counter squats:
Strengthen your thigh
muscles the next time
you’re in the kitchen.
Place your hands on the counter for
balance and squat, up and down,
10 times. Wait 30 seconds. Repeat.
Meditation to Motivation
Can meditation help us to get motivated? Motivation is what
helps us to push our boundaries, step outside our comfort zone
and to grow—mentally and spiritually, each and every day.
Meditation can help strengthen your motivation muscle too.
Mindful meditation is the practice of focusing on one
specific thing like your breathing. Or a particular thought or
a sensation in your body, or an object like a candle burning.
It doesn’t have to take long. Just a few minutes a day can
help you relax, concentrate, reduce stress and depression.
It can also increase your state of happiness. And, in turn,
it can increase your motivation to get moving.
Practice these gratitude exercises for two minutes when
you wake up. Here's how:
• Stay still
• Focus on one person or thing for which you’re grateful
• Focus on their face or the color of their eyes
• Give them a silent note of thanks for being part of your life
• Do this for a 2nd, 3rd and 4th person, even if they
are no longer here
• Picture them happy, and give them a silent thank you
Now you can start your day from a place of peace
and gratitude.
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thrive. | winter 2016
TV weight training:
Leave 5-pound free
weights near the TV.
Next time you sit to
watch your favorite show, grab the
weights and curl up and down 10
times. Wait 30 seconds, repeat 2
more times. Don’t have weights?
Don’t worry. Grab a can of soup or a
bag of flour—it works just as well.
Walking: Walk just a few
extra steps, every day.
To help count your
steps you can use a
pedometer; an inexpensive
tool that counts your steps. Studies
show that people who count their
steps with pedometers tend to walk
more than those who don’t.
Get Your Game On
Got Cabin Fever?
Growing up often means we trade the jungle gym for a
treadmill, crayons for keyboards and tiddlywinks for taxes.
But growing up doesn’t have to be all work and no play.
Research increasingly suggests child-like pursuits—from
puzzles to checkers—may protect against anxiety disorders,
obesity, heart disease and dementia, to name a few.
So, board games offer more than just a good time.
Playing games can help your cognitive functioning and
help ward off signs of dementia. In fact, a recent French
study in the journal BMJ Open found that older adults
who played cards, chess and other games were 15% less
likely to develop dementia over a 20-year period. They
also had lower rates of depression than those who sat out
at game time.
Got a case of cabin fever, winter
depression, or the winter blues? You
may have seasonal affective disorder
(SAD). It’s a type of depression that can
happen with the change in seasons. It
begins and ends at about the same time
every year, sapping your energy and
making you feel moody.
Don’t brush it off. Especially if you’re
feeling down for days at a time, can’t
get around to do activities you
normally enjoy, or if your sleep
patterns and appetite have changed. Or
if you feel hopeless, think about
suicide, or turn to alcohol for comfort
or relaxation. If that describes you, see
your doctor right away.
For less extreme cases of the winter
blues these tips may help:
Try This Sudoku Puzzle
Enter a number from one through six in each
blank cell of the grid. Each row, column and
two-by-three subgrid must contain only one
instance of each number. For the solution,
see page 10.
4
3
2
5 4
3
5
6 3
5
2
1
1.Exercise—even 10 minutes a day
can help. Exercise is a natural
anti-depressant.
2.Invest in a SAD lamp—light therapy
for 30 minutes a day can help lift
your mood.
3.Ask your doctor or pharmacist
about melatonin—a low dose of the
light-sensitive hormone in the
afternoon in addition to bright light
in the morning could help.
4.Call a friend or get out and spend
time with other people to keep your
spirits up.
5.Go to a movie, or sign up for classes
at the community or senior center.
6.Stay positive—spring is right
around the corner.
7.Be patient—feeling better
takes time.
bluecrossmn.com/PlatinumBlue 5
stay healthy
Control Your Bladder—Regain Your Life
Some things you don’t miss
when they leave: a few extra
pounds, a messy guest, the
foolishness of youth. But even
more than misplacing your wallet
or your train of thought, leaking
urine when you don’t expect it
can be embarrassing, and cause
undue stress. Did you know
there’s help?
You might experience leaking
urine when you cough or sneeze
or have an urge to urinate that’s so
sudden and strong you don’t get
to a toilet in time. For most, it can
be controlled with simple lifestyle
changes or medical treatment.
Some Common Causes:
Start by ruling out possible
medical conditions:
• Infection
• Certain medications
• Nerve damage
• Blocked urethra (the tube that
allows urine to be excreted
from the body), caused by
urinary stones, tumors or, in
men, an enlarged prostate
No matter what the cause, it can
prevent you from sleeping well,
contribute to rashes and urinary
tract infections, bring down your
mood and keep you from the
activities you enjoy.
Reclaim Control
Think back over the past six
months. If you’ve had
leakage, make an
appointment with your
doctor to review possible
causes and treatment
options.
Relief could be as simple
as changing prescriptions or
cutting back on caffeine.
Other options may include:
• Exercise to strengthen the
muscles around your
bladder
• Lose weight
• Time your bathroom
breaks
• Use electric or magnetic
devices to stimulate
nerves
• Medication
• Surgery (in severe cases)
By seeking medical help
today, you’ll take steps
toward losing fear and
embarrassment and find
confidence, control and
happiness, tomorrow.
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thrive. | winter 2016
ask the doctor
Q:
My mom doesn’t seem as happy as she was last year.
Is this normal? How can I help?
Many people expect, as they age, that
it’s normal to be less happy than they
once were. But it’s not normal to be less
happy as you age. The expectation
should be that as we get older, we
continue to have joy and happiness in
our life. Things happen that are out of
our control, such as the death of a loved
one or family pet, an illness, or financial
stressors.
While these events can be upsetting,
and obviously affect us, there is good
evidence that we can choose to be
happy. In fact, some studies suggest
that up to 40% of our emotional state is
within our own control. To find out how
to train ourselves to be happier, there
are many self help books that are
excellent sources of inspiration.
Each and every day there are
opportunities all around us to be
grateful, to continue to enrich our lives,
and be mindful of all the wonders of life.
A good cup of coffee, your favorite song
on the radio, or passing along your
stories. Filling your home with scents
and photos that remind you of special
times, feeling the sun on your face while
you are out gardening, and so forth.
All are reasons to find joy and
happiness. It is not, and should not, be
the expectation that we are less happy
as we grow older. I’d suggest you talk with your
mother. Ask her how she is feeling; is
there anything you can do to help? Go
with her to a doctor’s appointment and
help her speak to her doctor about her
feelings. These can be hard things to
bring up, but are important and can
absolutely be improved.
Meet the Expert: Misty Tu, M.D.
Dr. Tu is the Medical Director of psychiatry and behavioral
health at Blue Cross and Blue Shield of Minnesota.
With nearly a decade of experience, including psychiatric
crisis stabilization, inpatient psychiatric care, detoxification,
and substance abuse treatment, her focus is to integrate a
member-centric approach to wellness with best practice
psychiatric and behavioral health strategies.
bluecrossmn.com/PlatinumBlue 7
healthy eating
Meet
Marjorie
Johnson:
A Blue Ribbon
Kind of Gal
Her name is synonymous
with prize-winning coffee
cake and awe-inspiring
English toffee pie. Marjorie
Johnson loves to bake —
and she’s been making
mouths water since she
whipped together her first
cake at age 8.
At left, Marjorie Johnson and KARE 11 TV anchor
Karla Hult, at a Blue Cross and Blue Shield of
Minnesota event. Below, Johnson makes Jay Leno's
birthday cake on "The Tonight Show" in 2014.
“My mom was a wonderful baker and cook and she was teaching me how to bake a chocolate
cake,” recalls Johnson, a Minneapolis native. “A neighbor came to the door, and my mother
asked her, ‘Don’t you want to come in and taste this cake? You won’t believe how good it tastes.’
I heard that and it made me feel so happy and proud, I thought ‘I’m going to keep doing this.’”
8
thrive. | winter 2016
ABC Wheat Bread
Winning Hearts and Stars
Johnson continued to hone her skills in the
kitchen and in 1974 she was ready for prime time.
She entered several of her baked goods at the
Minnesota State Fair and was thrilled when she
won some ribbons. The years passed, the blue
ribbons kept piling up and Johnson caught the
attention of a local TV station. Soon she
discovered she had a knack for more than just
baking.
While teaching microwave cooking for Sears in
the late ‘70s, people in the class raved about how
much they enjoyed it. Johnson, all 4-feet-8 inches
and 98 pounds, was fun and entertaining. One
thing led to another, and in time she was baking
on television with the rich and famous. Johnson
was a regular guest on such shows as “The Rosie
O’Donnell Show” and “The Tonight Show” with
Jay Leno, and has made other appearances on
national television.
A Positive Attitude
and a Good Night’s Sleep
In October 2015, she visited the Blue Cross and
Blue Shield of Minnesota retail centers in
Roseville and Edina to demonstrate healthy
cooking and share her recipe for a long and happy
life. “I eat fruits and vegetables like there is no
tomorrow,” Johnson says, “and lean meats,
salmon, whole grains, nonfat dairy and, oh, I love
nuts and seeds.” She bakes with whole grains
whenever possible and uses healthier alternatives
to sugar and other ingredients. She sleeps eight
hours a night and exercises for an hour every day.
Johnson says it’s also important to stay positive.
“Too many people think negatively,” she says.
“I don’t know why. I think everything is going to
turn out well—and it does.”
Her upbeat attitude may have something to do
with her longevity and success throughout the
years. Johnson has amassed more than 1,000
blue ribbons at the State Fair and continues to
compete to this day. Johnson is a great example
of how you can continue to live life to its fullest,
no matter what your age.
Recipe by Marjorie Johnson
Marjorie calls this nutritious bread “ABC” for
the apples, bananas and carrots it contains.
Makes 3 loaves.
Ingredients
1½ cups warm water
(105 – 110°F)
2 packages active dry yeast
1 tsp. granulated sugar
1 cup finely chopped apple (Honey Crisp or Granny Smith) 1 cup mashed bananas
1 cup finely chopped carrots
½ cup nonfat dry milk
1 Tbsp. freshly grated orange peel
2 tsp. salt
¼ cup canola oil
¼ cup honey
½ cup ground golden flaxseeds
5 cups King Arthur unbleached white
whole wheat flour
2 Tbsp. vital wheat gluten (optional)
1¼ cups King Arthur bread flour
Directions
In a large electric mixer bowl combine
water, yeast and sugar. Let stand 5 minutes
to proof yeast. Stir in rest of ingredients.
Using the electric mixer's dough hooks,
knead dough 5 to 8 minutes on low
speed. If dough does not form a ball
around the dough hooks, add 1 to 2
tablespoons more flour. Place dough in
greased bowl, cover and let rise in a warm
place until double. Punch down dough, roll
dough up like a jelly roll, and seal edges
and ends. Place each in a greased 8¼ x 4½
inch loaf pan. Cover, let rise in a warm
place until double. Bake in a preheated 375
degree oven for 25 to 30 minutes or until
golden brown and done. Remove loaves
from pans and place on a wire rack to
cool. Brush tops with butter if desired. bluecrossmn.com/PlatinumBlue 9
health facts
Alternative Therapies
for Managing Pain
When you think of health care, you probably think of conventional
professionals like physical therapists, psychologists and nurses.
But have you thought about adding alternative health care like
chiropractic care and acupuncture to the mix? In some cases you
can find relief and help managing your pain without the need for
medication.
Note: Before scheduling an appointment for alternative
therapies, check with your health plan to understand what types of
treatment are covered under your specific plan.
Acupuncture
An ancient Chinese practice, acupuncture uses thin needles to
stimulate specific points of the body and address a wide range of
conditions, including back, joint and neck pain, and headaches. How
does it work? According to the National Cancer Institute, acupuncture
may cause physical responses in nerve cells, the pituitary gland and
the brain that lead the body to release natural painkillers.
Chiropractic
Chiropractic mainly involves adjustments or manipulations—either by
hand or with a device—of the spine or other parts of your body to
correct alignment problems. People usually go to chiropractors for
pain (in the back, neck or head, for instance). But chiropractors may
also use heat and ice, electrical stimulation, rest, rehabilitative
exercise and dietary supplements.
Solution
to the Sudoku
puzzle on page 5
5 6 4 2 3 1
2 1 3 6 5 4
3 2 5 4 1 6
1 4 6 3 2 5
6 3 1 5 4 2
4 5 2 1 6 3
10
thrive. | winter 2016
Stay Ahead of Your Diabetes Care
If you have diabetes, you know how important it is to stay on top of your care. That means visiting your
doctors regularly for necessary screenings and tests so you’re not sidelined by complications. What tests
do you need, and how often should you get them? The checklist below can help.
At least twice a year:
Blood pressure: A blood pressure check tests
how hard your heart needs to work to pump
blood. If your blood pressure is high, you are at
greater risk for heart attack, stroke, kidney and
eye problems.
HbA1c test: Also referred to as A1c, this test
provides an average of your blood sugar control
over the past 3 months and is used along with
home blood sugar monitoring to adjust your
diabetes medicines. The 2015 American Diabetes
Association Standards of Care indicate that for
most people an A1c of < 7 is recommended, but
for many people a slightly higher level may be
appropriate. If you don’t manage your blood
sugar levels as recommended, you could harm
your heart, kidneys, feet and eyes.
Note: If you have diabetes you should have
this test every 3 months to be sure your blood
sugar levels are in control. Those who have their
diabetes under good control may be able to wait
longer between the blood tests, but experts
recommend checking at least 2 times a year.
Once a year:
Retinal eye exam with an optometrist: This
exam, which involves using drops to enlarge
your pupils, allows your eye doctor to look at
your retina and optic nerve for signs of damage.
Kidney screening: This test analyzes your urine
for a protein called albumin. Albumin found in
the urine can signal kidney damage.
Cholesterol test: A cholesterol test checks your
overall cholesterol, triglycerides, and the “bad”
LDL and “good” HDL cholesterol levels in your
blood. Too much “bad” cholesterol and not
enough “good” cholesterol can lead to a heart
attack or stroke.
Dental exam: People with diabetes are more at
risk for oral health problems. That’s why it’s
important to have your dentist check your teeth
and gums for signs of disease and infection.
Complete foot exam: This exam is used to
identify nerve damage in your feet. Your doctor
will assess the skin, muscles, bones, circulation
and sensation of your feet during the exam.
bluecrossmn.com/PlatinumBlue 11
ask the pharmacist
Q:
I'm often asked for
tips to help my
patients remember to take
their medications on time.
If that sounds like you, rest
assured, you’re not alone.
Here are a few ideas to help
you keep track of your
medication schedule:
• Use a weekly pillbox. If you
take multiple medications daily,
get a pillbox with separate
sections for the time of day
that you need to take your
medications. Every Sunday,
refill the box for the week.
• Take your medicine at the
same time each day. If you take
only a few medications, pair it
with a routine task, such as
brushing your teeth or with
breakfast.
• Use an alarm as a reminder.
Even the alarm on your watch
or smartphone can work. If
you use a smartphone,
try using an app like
"MyMedSchedule" to remind
you to take your medications.
• Ask your pharmacy about
timer caps. These special caps
on pill bottles remind you
when it’s time to take your
dose.
• If possible, order a 90-day
supply of your medications so
that you always have them
on hand.
12
thrive. | winter 2016
• Pack right. If you’re traveling,
pack enough medication to
last your entire trip. Better yet,
pack more than you’ll need so
you won’t risk running out.
And, keep your pills in your
carry-on bag in case your
baggage gets lost.
• Ask about mail-order delivery.
If getting to the local
pharmacy to refill
prescriptions is a challenge,
and your drug plan offers
mail-order delivery, consider
switching to mail-order for
door-to-door delivery.
• Simplify. If you have a
complicated medication
regimen with many different
medications and doses each
day, talk to your doctor or
pharmacist to see if there are
any changes that could be
made that could mean fewer
pills each day.
Brenda Nelson,
Pharm.D.
Brenda is a Clinical Pharmacist with
Blue Cross and Blue Shield of
Minnesota. She has experience
working closely with other members
of the interdisciplinary health care
team in hospital, clinic, and
community-based settings.
caregiver corner
Caring for Someone with a Chronic Condition
If you care for a loved one, you’re probably doing all you can to help them live as independently as they
can, while caring for their daily living needs.
Be an Active Participant
Manage Your Stress
It goes without saying, but educating yourself can
help you be a more active participant in your loved
one's care and treatment options. Take advantage
of online resources you can trust, such as
government agencies, nonprofit organizations or
university medical center websites.
In addition to the medication tips provided in the
“Ask the Pharmacist” article on page 12, here are
some other tips that may help:
Living with a chronic condition is stressful—for
both you and your loved one. Take a few minutes
each day to focus on you.
• Get the appropriate Authorization of Release
Information form (ARI) filed with their health plan
and health care providers so you can participate
in the conversations with their doctors and their
insurance customer service. Visit bluecrossmn.
com/caregiver to find the Blue Cross ARI form.
• Accompany them to doctor visits. By hearing
directions from the doctor yourself, you can help
ensure your loved one follows the proper
treatment. Take notes on what is discussed and
ask questions if anything is unclear.
• Stay positive and keep calm. You are their
unsung hero, and even if they can’t thank you
for all you do, you are invaluable to their wellbeing. You should take pride in that. Keep in
mind, your loved one may be experiencing a
wide range of emotions, many of which they
can’t control as they age, including: fear, grief
and anger. By keeping yourself calm, you can
help them stay calm as well.
• Take time for yourself. It’s really stressful juggling
it all. Take care of yourself each and every day.
Even a hot bath, a few minutes in the morning
with a cup of coffee, or meditating for 10
minutes a day can help. And don’t be shy about
asking for help from family and friends. If that’s
not realistic look for caregiving services available
in your community. You can find local resources
at bluecrossmn.com/caregiver.
bluecrossmn.com/PlatinumBlue 13
community profile
Blue Cross Retail Stores Offer In-person Enrollment
and Education to Minnesota Communities
If you haven’t been to a Blue
Cross retail store yet, now is the
time to stop in and check out all
they have to offer. You can sign
up for free classes to learn about
healthy living, such as how to set
up a health savings account or
attend one of the monthly “Ask
the Pharmacist” lunch and learn
sessions. Classes are offered
year-round and open to the
public. You can find more
information and sign up online at
bluecrossmn.com/centers.
Answers to Your Questions
And that’s not all. Store agents
are there to answer all of your
health plan questions. Whether
it’s on benefits and claims or
renewing a plan for the
upcoming year, they can work
with you face-to-face to ensure
all of your needs are met. During
open enrollment in the fall, you
also can get help selecting and
enrolling in a health plan.
“Health care is incredibly
confusing,” says Joel Stich, Sales
Director in Consumer Markets for
Blue Cross and Blue Shield of
Minnesota. “People really
appreciate the face-to-face
interaction with our
representatives, and it enables us
to provide an even higher level of
service and support for the
community.”
We're Here for You
“We think the innovative approach
we’re taking is another step in the
right direction and a sign of our
continued commitment to being
Minnesota’s health care leader,”
Stich says. “Blue Cross considers
itself a part of the community
and feels a responsibility to do
whatever we can to improve
residents’ health, fitness and
well-being.”
Consultations are available
on a walk-in basis at Blue Cross
retail stores, located in Edina,
Roseville and now Eagan.
You also can make
appointments online at
bluecrossmn.com/centers.
The Blue Cross Roseville retail store,
located at the Crossroads of Roseville.
Freebie First Friday
Come into our Edina or Roseville
retail center on the first Friday of
the month and receive a gift just
for stopping by.
Edina
Yorkdale Shoppes
6807 York Avenue South,
Edina, MN 55435
Roseville
Crossroads of Roseville
1647B County Road B2 West,
Roseville, MN 55113
bluecrossmn.com/centers
Tell Us your story
We want to know about you and your journey. How are
you inspired, challenged and motivated each and every
day? Share your story with us and we may feature you
in a future issue of thrive. Visit livefearlessmn.com to tell
us your story!
14
thrive. | winter 2016
Blue Cross is Committed to Fighting Hunger in Minnesota
It’s a longstanding tradition for Blue Cross and Blue Shield of Minnesota and Blue Plus employees to
support the Minnesota FoodShare March Campaign. The March Campaign is the only statewide effort
to support all 300 food shelves across the state where all food and funds go directly to feeding the
hungry people in our communities. Last year, Blue Cross employees donated $76,684 and 4,106 pounds of food to benefit food
shelves. The Blue Cross and Blue Shield of Minnesota Foundation matched this amount for an
additional $80,790 donated to the Minnesota FoodShare food fund.
Platinum Blue customer service, 1-866-340-8654 (TTY 711),
8 a.m. to 8 p.m., Central Time, daily.
Platinum BlueSM is a Medicare-approved Cost plan offered by Blue Cross and Blue Shield of Minnesota.
Enrollment in Platinum Blue depends on contract renewal.
Blue Cross® and Blue Shield® of Minnesota and Blue Plus® are nonprofit independent licensees of the Blue Cross and Blue Shield Association.
bluecrossmn.com/PlatinumBlue 15
thrive.
PRSRT STD
US Postage
Blue Cross Blue Shield of MN
3400 Yankee Drive
Eagan, MN 55121
PA I D
Blue Cross Blue
Shield of MN
Material published in thrive.
is not intended to provide personal
medical advice. Consult your physician
before making changes in your
health care regimen. © 2016
Send your questions or
comments about this publication to:
[email protected]
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I have
questions
about my
health plan.
Let our experts help,
person-to-person.
Stop by one of our retail centers to:
• Enroll in a new plan
• Get help with benefits and claims
• Attend healthy living classes and events
Visit bluecrossmn.com/centers to schedule an appointment
or view a complete calendar of classes and events.
Edina
Yorkdale Shoppes
6807 York Avenue South
Roseville
Crossroads of Roseville
1647B County Road B2 West
We have answers.
Blue Cross ® and Blue Shield ® of Minnesota and Blue Plus ® are nonprofit independent licensees of the Blue Cross and Blue Shield Association.