LifeTimes
®
Yo u r G u i d e t o H e a l t h , W e l l n e s s & F i t n e s s
Why belly fat is so dangerous
Cindy Richards, Editor
When it comes to body fat, there’s fat
and then there’s belly fat. This is because
belly fat – jokingly referred to by many
as a “beer belly” but known to doctors
by the unpleasant names “visceral
fat” and “abdominal obesity” – is
closely linked to serious health
risks including heart disease,
high blood pressure, diabetes,
and cancer.
The danger threshold
is a 40-inch waistline
in men and a 35-inch
waistline in women.
Anything over these
measurements puts
a person at risk
for serious health
problems.
Why is a beer
belly so much more
dangerous than, say,
“thunder thighs?”
Belly fat is smaller
and denser than
other fats. It churns
out hormones and
breaks down into
fatty acids that flow
into your blood
stream, drain into
the liver, and trigger
production of bad
cholesterol.
In time, it affects your
body’s ability to control
blood sugar, leading to
insulin resistance and
Quirky things to do in
Texas, page 4
Winter 2014 • Vol. 5 No. 1
thing?’ Until they’re mentally ready, I’m
“metabolic syndrome.” According to
not going to be able to do anything.”
the Centers for Disease Control and
Blue Cross and Blue Shield’s Judy Kolish,
Prevention, about one-third of the US
population over age 20 meets the criteria
a registered dietitian and diabetes educator,
for metabolic syndrome, which raises
says the problem grows with age as people
the risk of heart
begin to lose muscle
disease and is
mass. That lost muscle
How to accurately
associated with
often is replaced with fat
type 2 diabetes.
measure your belly
that settles in the belly.
Check with your
“People sit more and
■Get a flexible tape
doctor to find
do less,” Kolish says. “This
measure. Stand up. Find
out whether you
reduces their muscle mass
the top of your hip bone.
have metabolic
even more.” The key is to
■Put the measuring tape at
syndrome,
“be as active as you can
that spot and then bring
which is tied to
so you can handle aging
it all the way around, level
blood pressure,
optimally,” she says. In
with your belly button
cholesterol and
particular, it’s important
and parallel to the floor.
blood sugar levels,
to do some type of weight
and a waistline
■Make sure it’s not too
training—lifting weights,
measuring 35
tight and don’t cheat by
using resistance bands,
inches or more
holding your breath and
or even a few pushin women and 40
sucking in your belly.
ups—and cardio exercise
inches or more
such as walking to help
in men.
reduce stress. Eating more
whole
grains,
fruits,
and vegetables also is
Stay ahead of fat curve
important
to
overall
health, she notes.
The best way to avoid these dangers?
As always, talk with your doctor
Never gain the weight in the first place.
before
beginning any new exercise or
But if your waist measures in the danger
diet
program.
Ask your doctor what your
zone, recognize your problem, says Dr.
numbers are. If you know your cholesterol,
Deepa Vasudevan, associate professor
sugar, and blood pressure levels, you can
of family and community medicine at
ask specific questions about how best to
the University of Texas Health Science
improve your health.
Center at Houston.
If losing weight is a challenge, perhaps
“If you lose weight, it definitely
there
are things you can do to lower your
reduces your risk. There’s no doubt
blood pressure or cholesterol instead.
about it,” she says. “My patients ask me
for the magic pill. I would be rich if I had Every change for the better helps reduce
your risk for long-term serious illness,
one. Then I ask them, ‘How motivated
Kolish says. ■
are you to lose weight and do the right
How to keep your
eyesight longer, page 5
Find us online at bcbstx.com/medicare/lifetimes.html
Get the skinny
on fats, page 8
LifeTimes
®
“LifeTimes” is published quarterly by Blue
Cross and Blue Shield of Texas, 1001 E.
Lookout Drive, Richardson, TX 75082.
Writers’ views don’t necessarily reflect those
of “LifeTimes” or Health Care Service
Corporation. ©2013. All rights reserved.
Executive Editor . . . . . . . . . Thomas E. Laue
Editor . . . . . . . . . . . . . . . . . . Cindy Richards
Medical Editor . . . . . Stephanie Vomvouras
Medicare Consultant . . . . . . Samantha Sosa
Communications Consultant . . Lisa Tanner
Designer . . . . . . . . . . . . . . Mary Rose Turek
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an independent licensee of the Blue Cross and
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depends on contract renewal.
PPO plan provided by Blue Cross and Blue
Shield of Texas, which refers to HCSC
Insurance Services Company (HISC), an
independent licensee of the Blue Cross and
Blue Shield Association. HISC is a Medicare
Advantage organization with a Medicare
contract. Enrollment in HISC’s plan depends
on contract renewal.
2
Feeling SAD this time of year?
You’re not alone
If you’re feeling sad as the days grow short and the nights grow long,
you may actually be SAD—suffering from fall-onset Seasonal Affective
Disorder, or SAD. This is a type of depression that arrives with the
shorter days and colder weather.
As many as 6 percent of the population is afflicted with fall-onset
depression. It is more likely to affect women than men and becomes
more prevalent the farther north you go. Thus, people in Illinois
are more likely to suffer from SAD than those in Texas.
On a positive note, unlike so many afflictions, chances of
developing SAD falls with age. The average age of onset is
27, so it is less likely that people who are older and have
never before found themselves feeling blue as seasons
change will start suffering now.
SAD symptoms
SAD symptoms can mirror those of general depression. People with SAD may feel
grumpy, moody, anxious, irritable, or generally out of sorts. They may lose interest in
things they normally enjoy. Some sufferers will eat more and crave comfort foods, especially
carbohydrates such as bread and pasta. Some may sleep more and feel less energetic. Not
surprisingly, overeating and oversleeping can lead to weight gain. Still others may lose
weight because they tend to eat less when they are feeling down.
The difference between fall-onset SAD and non-seasonal depression is that symptoms
end when spring arrives, only to return when temperatures drop and days again grow
shorter. If you have symptoms of depression or SAD, tell your doctor. If you feel like you
might harm yourself or others, seek immediate medical attention or call 911.
Treating SAD
Doctors are likely to prescribe “light therapy” involving a commercially available “light
box” made specifically to treat Seasonal Affective Disorder. The box uses an intense light
brighter than standard indoor light, but not nearly as bright as sunlight. (Note: A SAD light
box is different from an ultraviolet sun light. Sun lamps or tanning lamps should never be used
for light therapy. They can damage eyes and skin with prolonged exposure.)
The doctor will tell you how far to sit from the light, for how long, and how often.
Some medical experts believe artificial light causes a chemical change in the brain that resets
the biological clock — called “circadian rhythm” — and lifts a person’s mood. It can take two or
more weeks for light therapy to work. If you stop therapy, SAD symptoms will probably return.
Always consult your doctor before beginning any type of therapy. In some cases, the high
intensity lights can be harmful, particularly if your eyes or skin are sensitive to light.
In addition to or in place of light therapy, your doctor may suggest daily walks
outdoors, turning on more lamps and other regular light fixtures, prescribe antidepressant
medications, or suggest counseling to help cope with the symptoms of SAD. ■
Your opinion matters to us
Relationships are important — none more
than the one we have with you.
That’s why many of our Blue Medicare
Advantage and Prescription Drug Program
members* will receive a survey in the mail
this spring asking about your experience
with us.
Let us know how we’re doing. This
bcbstx.com/medicare/lifetimes.html
member satisfaction survey is one of
our most important measurement tools.
By sharing your experience, you help us
identify areas that need improvement.
We greatly value your feedback. So please
fill out the survey and return it promptly.
*Medicare Supplement customers will not
receive the survey. ■
How can time-pressed doctors
learn to really hear us?
Tom Laue, Executive Editor
saves health care dollars. As part of one such
process, I was able to help create a model
Demand for your product grows. But
where primary doctors and patient-selected
customer service hiring can’t keep up. So current specialists would meet together with the
customer service reps must make even more
patient and family and share ample time to
calls. They’re also asked to work harder to treat
create comprehensive care plans. This model
customers as persons, not numbers.
addresses care, costs, and access.”
Welcome to your doctor’s world.
This is one approach, Dahlborg believes,
By 2025, 10,000 more primary-care
that comprehensively gets at a patient’s
doctors will be needed to meet boomer care,
whole story in a trust-filled setting and better
9,000 more for Affordable Care Act needs,
positions patients for healing, while also
and 33,000 more due to population growth.
improving clinicians’ job satisfaction.
(Annals of Family Medicine, Nov./Dec. 2012.)
Another model is “shared appointments.”
What can time-pressed medical
One doctor meets a handful of patients with
providers do to communicate faster in more
the same health challenge. This lets patients
compassionate, trusting, and human ways?
learn not only from doctors but from one
After all, evidence suggests it helps doctors
another, reminds them they’re not alone, and
and patients. The Association of American
creates a healing community.
Medical Colleges says the top attribute
One doctor conducting shared medical
doctors must display is “compassion and
appointments is Micah Chan, clinical chief
empathy. They should seek to understand the of nephrology at the University of Wisconsin
meaning of patients’ stories in the context of
School of Medicine and Public Health. Patients
their beliefs, family, and cultural values.”
with chronic kidney disease must keep up with
kidney data, diet, exercise recommendations,
Health systems experts weigh in
lab results, and dialysis options.
Thomas H. Dahlborg is chief financial
“In 20-minute one-to-one visits, you
officer and vice president of strategy at
often
don’t have enough time to do all the
Boston’s National Initiative for Children’s
education.
But this way, patients learn a lot,”
Healthcare Quality (www.nichq.org). He’s
says
Chan.
The
American Academy of Family
certain he beat a serious 2001 health challenge,
Physicians reports 12.7 percent of family
largely because “my doctor shared ample time
doctors conducted group visits in 2010,
at each visit with me and my wife. He cared
and empathized with us. Together, we created a helping reduce doctor stress.
‘care path’ best suited for me and my family — ‘Lost soul for healing’
based on my whole story, not just a diagnosis.”
Dahlborg says, “Too often, doctors are taught
Because of that, “I became passionate
to do things quicker and to stay detached,
about doctor-patient relationships,” says
contributing to physician burn out. I know a
Dahlborg, who has a Master’s of Science in
primary care physician who had a burning desire
(Health Services) Management (M.S.M).
to help people get well, but eventually, he told
“Ensuring physicians and patients have
me, ‘I’ve lost my soul for healing.’ As a system we
ample time to connect, develop relationships cannot afford to lose caring physicians.”
and trust, and for patients’ whole stories to
In 12 years focusing on patientbe heard is essential to optimal healing and
centered care (Dahlborg’s blog posts are at
‘I will remember there
is art to medicine as
well as science, and
that warmth, sympathy,
and understanding may
outweigh the surgeon’s
knife or the chemist’s drug.’
(from Hippocratic Oath doctors
vow to uphold)
hospitalimpact.org), he sees progress but notes,
“We still have a huge hill to climb. Most medical
providers want to have human connections,
but medical system barriers block them.” In his
December 2011 Hospital Impact blog, Dahlborg
says reaction to an earlier piece (“Data shows
most health care comes from relationships”)
was encouraging — and disheartening.
“A patient widely viewed by physicians as
non-compliant and morbidly obese found
help and hope once a doctor took time to
listen to her whole story and realized her
unhealthy relationship with food was due to
abuse issues,” writes Dahlborg. “The patient
was then directed to a professional who
worked with the patient on her history of
abuse and only when the patient felt ready was
focus again placed on her weight challenge.”
See tips for making the most of a doctor’s
visit, page 5. ■
How BCBSTX protects your privacy
Have you ever wondered why Blue Cross and Blue Shield of Texas
customer service representatives ask you for the same information —
such as your name, birthdate, address, and Social Security number —
each time you call?
Protecting our members’ privacy is a responsibility we take very
seriously. One way we do this is by making sure we are talking to you
(or someone you have authorized to be involved in your care) whenever
you call us. If you would like a family member or friend to be able to
talk to us about your Blue Cross coverage, you must authorize that
person to do so by first calling Customer Service yourself. ■
Winter 2014 LifeTimes
3
Quirky things to do in Texas
Cindy Richards, Editor
The motto for Texas’s capital city might be “Keep Austin Weird.” But it’s
hardly the only place to find weird stuff in the state. From a vending
machine dispensing pecan pies to a museum showcasing barbed wire’s
history, this list offers just a few of the odder oddities found around Texas.
Art – if you say so
r
Eiffel Towe
Prada Marfa
Odd art installations abound in Texas — even in the middle of the West Texas desert.
Just off Route 90 near Valentine is a full-scale “Prada Marfa” store. Built as a commentary on
Western materialism, the solitary store was immediately vandalized, then rebuilt and stocked only
with right shoes and bottomless purses.
England comes to Texas in the form of Stonehenge II, a half-size replica of the 3,500-year-old
original in Salisbury, England. Stonehenge II is a roadside attraction in Ingram. It was built by an
eccentric landowner in 1989.
Another scale model of an international icon is in Paris. Like its French namesake, Paris, Texas,
boasts an Eiffel Tower. The Texas version stands just 65 feet tall (vs. 1,063 feet for the original) and
sports a cowboy hat.
Just west of Amarillo is the final resting place of 10 classic Cadillacs. The cars at Cadillac Ranch
are half-buried in sand, tail fins up, in an ongoing interactive art installation. If you go, take a can
(or more) of spray paint and leave your mark by spray-painting graffiti on the artwork. Then snap a
photo. Chances are your artwork will be covered by someone else’s before the day is out.
Beer, pie, and bats
Cadillac Ranch
Lest you think the weirdness is just a rural phenomenon, head to Houston’s Beer Can House.
It’s the retirement project of John Milkovisch. Starting in 1968, Milkovisch spent 18 years adorning
his home with more than 50,000 aluminum beer cans. As Milkovisch says, “Some people say this is
sculpture, but I didn’t go to no expensive school to get these crazy notions.”
If you get hungry driving Highway 71 on your way to Cedar Creek, stop at the vending
machine at Berdoll Pecan Farm and order up a pecan pie. Not surprisingly, the pecan pie
vending machine was named one of the “World’s Strangest Vending Machines” by Travel+Leisure.
It takes cash (change given in dollar coins) or credit cards. If pie isn’t your thing, the refrigerated
machine also dispenses pecan nuts and many pecan candy choices.
If you happen to be in Austin between April and October, head to the Congress Avenue
Bridge at dusk. This bridge shelters the largest urban bat colony in North America. You can see more
than 1.5 million bats flying out as the sun sets. Of course, this oddity is Mother Nature’s own work.
Quirky museums in Texas
Alan Johncock spent 20 years collecting classic motorcycles before opening the Lone
Star Motorcycle Museum in Vanderpool. The museum showcases more than 50 vintage
motorcycles from Europe, America, and Japan.
An eerier museum, the Devil’s Rope Museum in McLean, features more sinister fare:
thousands of barbed wire varieties. The museum is dedicated to the history of barbed wire and
the impact it had on transforming the land and the lives of people in the unexplored territories
of the West. Barbed wire art, advertisements, tools, and a Route 66 history section round out the
collection at this true Texas original.
Beaumont is home to the Fire Museum of Texas and the second largest working
fire hydrant in the world. Disney donated the fire hydrant, used to promote its movie
classic, “101 Dalmatians.”
Beer
Former Elvis Presley pal Simon Vega turned his house in Los Fresnos into a museum for the
rock ’n’ roll King in 1993. Little Graceland, located along TX 100, houses more than 1,000 pieces of Elvis
memorabilia, including pictures of the proprietor with Elvis when they both served overseas in Germany. ■
4
bcbstx.com/medicare/lifetimes.html
Can House
Health
Tips to make
the most of your
doctor visit
BRIEFS
Aging and your eyes
1. Prepare ahead of time. Write
Are you holding the newspaper farther away
from your eyes than you used to? Join the crowd—
age can bring changes that affect eyesight. Some
are more serious than others, but often there are
things you can do to protect your vision. The
key is to have regular eye exams so you can
spot problems early.
Eye diseases and disorders
Common eye problems
Some eye conditions are serious and can lead to vision loss
and blindness. They may have few or no early symptoms, so
regular eye exams are the best way to find a problem early and
increase the chance you can keep your eyesight.
■ Cataracts are cloudy areas in the eye’s lens that cause
blurred or hazy vision. When cataracts grow and reduce vision,
surgery may be required to restore vision.
■ Glaucoma often comes from too much fluid pressure
inside the eye. If not treated, it can lead to vision loss. There
are no early symptoms or pain, but glaucoma can be diagnosed
during regular dilated eye exams and treated with prescription
eye drops, lasers, or surgery.
■ Age-related macular degeneration. AMD can
harm the sharp vision needed to do common things like driving
and reading. There are treatments for AMD, including dietary
supplements that could slow progression of the disease.
■ Diabetic retinopathy. It develops slowly and with
no early warning signs, but can be diagnosed during a dilated eye
exam. Keeping your blood sugar under control can prevent diabetic
retinopathy or slow its progress. Laser surgery can sometimes
prevent it from getting worse. Annual dilated eye exams are critical.
■ Retinal detachment. This is a medical emergency
caused when the retina separates from the back of the eye. If you
see new floaters or light flashes, or it seems like a curtain has been
pulled over your eye, see a professional right away. With surgery
or laser treatment, doctors often can prevent vision loss.
Not all eye problems are
so serious. Some are a normal
part of aging and can be easily
treated.
■ Presbyopia
(prez-bee-OH-pee-uh) is
a slow loss of ability to see
close objects or small print.
Presbyopia can lead to
headaches or strained, tired
eyes. Reading glasses usually
fix the problem.
■ Floaters are tiny
specks or “cobwebs” that seem
to float across your vision.
You might see them in well-lit
rooms or outdoors on a bright
day. If you see
many new floaters
and/or flashes of
light, see your eye
care professional
right away. It
could mean
your retina has
detached. ■
down a list of your concerns and
questions for discussion at your
next doctor’s appointment.
2.
Be honest. Share accurate
information about your health. It
might help detect or even prevent
a serious medical problem.
3. Make a medication list:
Write down the names of your
medications and their doses. If
you aren’t sure what they’re all for,
use this time to ask your doctor.
4.
Admit problems with your
pills: Tell your doctor if you
have problems taking your
medications. Do you have side
effects? Are they hard to swallow?
Do they cost too much?
5. Speak up. Don’t be afraid
or embarrassed to talk about a
specific symptom or problem.
6. Ask questions. If your doctor
prescribes a new medication or
treatment you don’t understand,
ask for explanations until you do.
If you aren’t comfortable with a
new drug or treatment, ask about
other options.
7. Seek preventive
care. Become
familiar with
screenings, vaccines,
and other routine tests.
Early detection is the
key to good health. ■
Reader letter: Football and head injuries – 1940s and now
Re: Your fall 2013 article on Kevin Turner and Mike
Ditka’s NFL foundations and concussions, I do
believe one problem is in the field of coaching.
When I played two years in college back in the
1940s, I was taught the fundamentals of blocking
and tackling – keep my head up, my eyes open, and
my feet firmly planted on the ground. In the game
today, it is permissible to use your hands on
offense. We couldn’t do that back then.
On the defensive side where so many
concussions occur, the defensive man now strikes by spearing the
opposition or throwing his body at him. I have seen “tacklers” of
this kind miss the ball carrier entirely or bounce off. It reminds
me of a pinball machine where the ball bounces off the bumpers.
As Ditka and I were coached, we were “taught to tackle with our
arms and shoulders.” Turner says, “Full contact football before
14 can quite possibly do more harm than good.” I agree, mainly
because of (virtually) no proper coaching at that age. Maybe
touch-tackle or flag football should be the game for youth.
— Bob North, Kankakee ■
Winter 2014 LifeTimes
5
Beware! Health
law scammers on
the prowl
Now that it’s possible to sign up for health
insurance under the new federal health care law,
the Affordable Care Act, watch out for scam artists.
They may use this as a new way to steal your Social
Security, bank account, and credit card numbers and
with them, your identity. Don’t let them. Here are
steps you can take to sidestep scammers:
■ Don’t let anyone tell you a new card is required
under the Affordable Care Act (ACA). It’s a sneaky
way to lull you into handing over the numbers above
and other private information. No ACA cards exist.
■ Don’t believe anyone who says the law makes
everyone buy new insurance policies. It’s true the
law says nearly everyone must have health insurance.
But if you like the Medicare Supplemental, Part D, or
Medicare Advantage coverage you have now, you don’t
have to buy anything new.
■ Your best bet is to give no information to
anyone who calls or even comes to your door to
talk about enrolling under ACA. Instead, you can
call 1-800-318-2596 for information (TTY: 855889-4325). These are toll-free phone numbers to
the official federal government Health Insurance
Marketplace call center. If you get a call from
someone claiming to be with an insurance
company or the government, ask them to mail
you more information or provide you with the
address of a website you can visit.
■ Be wary of visitors or callers claiming
to be government workers “checking
the accuracy” of your personal medical
information so they can “update” it for the
Affordable Care Act. The
government does not have
representatives doing that.
■ If buying direct
rather than using the
government marketplace,
stick with an insurance
company you know. If
you’ve never heard of a
company before, it could
be a made-up company
that offers no real health
insurance coverage for
the money you pay
them. They walk away
with your money and
all your personal
information. ■
6
bcbstx.com/medicare/lifetimes.html
10 tips to help you stay safe online
Increasingly, we live in a virtual, online world. And just like
the real world, the online world can be a dangerous place
– unless you know how to protect yourself.
These tips from the U.S. government’s OnGuardOnline.gov and the U.S. Computer
Emergency Readiness Team websites can help:
1. Block the bad guys. Install security software on your computer and set it to
update automatically. This way, your computer security can keep up with hackers
— criminals who want to sneak into your computer and spy on your online
activities or even steal your personal data.
2. Protect your personal information. You already know not to give out your
Social Security number to everyone who asks for it, but it’s equally important not to
send sensitive information such as your bank account numbers over email or text.
3.
Reveal less. Be careful about photos and personal information you post on
social media sites such as Facebook. Your family might want to know that you’re
having fun while you’re away on vacation, but the criminals can find out, too. So
don’t post revealing information such as your home address or birthdate.
4. Look for the https. Web addresses start with the letters “http” followed by a
colon and two forward slashes: http://. But secure websites, like the one for your
bank or a shopping site asking for your credit card number, should start with
https:// That added “s” stands for “secure” and indicates the site is encrypted
(preventing illicit entry) so it’s safe to send your personal information. Look for it
on every page of the site you’re browsing.
5.
Beware of public or free wifi access. Wireless Internet access that is
not password protected can easily be hacked. Never send sensitive personal
information by public or free wifi.
6. Write strong passwords, change them regularly, and use a different
password for each site. Passwords like “password123” or your birthday
might be easy to remember, but they’re also easy to hack. Aim for passwords of
10 or more characters, use a combination of upper and lower case letters, and
include numbers and special characters. For example: YoUr1stpet’sName20!3.
7. D
on’t get caught by a phisher. “Phishing” (pronounced “fishing”) is the
name for hackers who try to lure you to give them your personal information,
often by telling you (falsely) that your account is in danger of being closed if
you don’t send the requested information right away. Legitimate companies
don’t do business this way. Call your bank or credit card company directly —
by checking the phone number on your statement or the back of your card —
rather than responding to the email. If it’s a phishing scam, the company can
help you report the offender to authorities.
8. L og off when you’re done. This is particularly important if you are
using a shared, public computer like those at the public library, but it
also helps if you are using your own computer at home. Most legitimate
financial sites will log you off after a few minutes of inactivity to protect
your personal information.
9. L isten to your browser. Most browsers will warn you if you are
logging into a suspicious site. Heed those warnings.
10. Beware of attachments. If you weren’t expecting an attachment,
don’t download it unless you can confirm it came from the sender.
That’s one way computer viruses are spread. ■
Eat healthier this year
with Blue365®
Many Americans make New Year’s resolutions, but making a resolution
and sticking to it can be two different things. One of the most popular
resolutions is to eat healthier. Keeping a commitment to develop healthier
eating habits can be achieved by making small changes.
These few tips can help you reach your goals in 2014:
■ Use smaller plates. Studies show that using smaller plates,
bowls, and cups promotes weight loss by helping curb overeating
through portion control. This change can save hundreds of calories daily.
■ Cut the salt. Many Americans consume close to twice the
recommended daily amount of sodium. According to the Centers
for Disease Control and Prevention, diets high in salt can raise blood
pressure and increase your risk of cardiovascular disease. Processed
foods contain the most sodium, so read labels carefully.
■ Consume more antioxidants. Antioxidants are contained
in certain fruits and vegetables and help protect our bodies from
damage to healthy cells. Diet is the best source of antioxidants. Look
for brightly colored fruits such as blueberries, strawberries, and
cherries, and deeply colored vegetables such as kale, spinach, and red
bell peppers. Include these healthy choices in every meal to defend
your body against infection, cancer, inflammation, and heart disease.
Blue365 can help you stay on track with your resolutions and save
money with discounts to Seattle Sutton Healthy Eating®’, NutriSystem®’,
and Jenny Craig®’. Go to Blue365deals.com/BCBSTX. ■
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Celebrate small changes
for better health
Have you lost a few pounds? Started walking to improve your
heart health? Changed your diet to include more fruit and less
processed foods?
All these small steps will add up to a healthier you. Now, you
can share your journey to a healthier future with friends and
relatives online by sending them a free eCard for Health. The short
health messages are available online at ecardsforhealth.com.
Among eCard messages are: “Love Your Heart,” telling others
you’ve made changes to improve your health “because I want to be
sure our hearts keep beating together;” informational videos like “Be a
Life Saver,” offering a quick CPR lesson, and “Sole Mates,” a 27-second
video inviting a friend to join you for a 30-minute walk each day.
Sending an eCard is easy. Just click on the symbols below
the video to email, share on Facebook, or send via Twitter.
You can also read in-depth health tips relating to your chosen
eCard by clicking on the “Healthy Tips” tab. You can even keep a
permanent reminder of your healthy goals by downloading a free
healthy screensaver to your PC or Mac computer. ■
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Winter 2014 LifeTimes
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Here’s the skinny on fats we eat
Tom Laue, Executive Editor
Do you know differences among trans fats, saturated fats, unsaturated fats (mono- and
poly-), omega-fatty acids, fully hydrogenated fats or oils, partially hydrogenated fats or
oils, and “good” vs. “bad” cholesterol? Which are your friends? Which aren’t?
The U.S. Food and Drug Administration (FDA) is deciding if trans fats are
safe in any food. It believes they are not, since trans fats drive both “good”
and “bad” cholesterol in the wrong directions. Too much “bad” LDL and too
little “good” HDL levels are harmful. The FDA says trans fats worsen each
situation. Our bodies make all the “good” cholesterol needed to keep cells
flexible and produce hormones. Too much “bad” waxy cholesterol clogs
blood vessels, cuts blood flow, and raises heart attack risk.
Let’s look at all fats. (Remember your body needs some fat to stay
healthy.) The chart lists “good fats” and “bad fats” for convenience. But
“bad fats” in moderation aren’t necessarily harmful, and eating too many
“good fats” can actually hurt us because all fats are calorie-rich.
The FDA says outlawing trans fats will prevent 20,000 heart attacks
and save 7,000 lives a year. Average per capita consumption fell from
4.6 grams in 2003 to one gram in 2012. But it’s still in processed
foods (microwave popcorn, canned frosting, coffee creamers, etc.).
Restaurants still use it.
You should soon be able to balance “good” and “bad” fat intake.
Keep handy this chart showing fat sources from various foods. As
always, talk with a doctor if you have any questions. ■
8
bcbstx.com/medicare/lifetimes.html
‘Good Fats’
‘Bad Fats’
Monounsaturated
Partially
Hydrogenated
fat or oil
Olive oil, peanut oil,
canola oil, poultry,
nuts, seeds
Polyunsaturated
Corn, safflower oil,
soy oil, cottonseed oil,
nut oils
Fully hydrogenated
fat or oil
(has trans fat)
Cakes, cookies, chips,
meat, dairy products
Saturated
Sausage, hot dogs,
bacon, lard, butter,
ribs
Shortening, margarine Trans Fats
(no trans fat)
Processed food,
frozen pizza,
Omega-Fatty Acids crackers, canned
Salmon, mackerel,
frosting, frozen pies,
herring, ground
refrigerated dough
flaxseed, flax oil,
products
walnuts