SELECTHEALTH
SUMMER/FALL 2015
Walk into
a world of
wellness
They say you can understand someone by walking a mile in his or her
shoes, but what do you gain by walking a mile in your own? Plenty!
A brisk walk pumps up your muscles, including the heart and
lungs, and perks up your mood. It helps keep your weight in
check and regulates blood sugar. Walking also boosts your energy
and bone strength and helps relieve chronic pain.
All these small benefits add up in a big way. People with a walking
habit of 30 minutes a day lower their risk for heart disease, type
2 diabetes, and obesity. Regular walkers may even live longer
than those who take a pass on exercise. Studies say you can gain
two hours of life for every hour you spend walking. Now that’s a
victory lap.
HITTING THE ROAD
It may be a modest motion, but walking can take you to
remarkable places and enhance your social life. You might enjoy
the following activities:
• An early morning stroll through your neighborhood—bask in
the quiet and listen to nature.
• A noontime walk with a coworker—catch up or do some
window shopping.
• A weekend hike with the whole clan—kids and teens profit
from time outdoors, too. Take photos and bring a picnic to
make a day of it.
When bad weather hits, you can head to a museum or mall or
step on a treadmill to get in your daily strides. However, on many
not-so-nice days, a hooded jacket is all the gear you’ll need to keep
up your walking ways.
That’s the beauty of walking—the simplicity. You can get started
with just a good pair of shoes—those designed for walking or
running are your best bet. Be sure they fit well and have arch
support and heel cushioning.
2
Don’t weight
to lose
4
The ABCs
of health
PACE YOURSELF
The pace you choose will depend on your overall health, so
check with your doctor first if you have any concerns about
walking. You can begin with as little as ten minutes of
strolling and gradually work up to a brisk 30 minutes.
Every step takes you further into a world of good health
and well-being.
References: See page 7
Get tips to make walking part of your life at
startwalkingnow.org.
Fall into healthy habits
This issue is full of ways you—and your family—
can develop healthy practices.
smart choices
Join The
Weigh to
Health®
program
Now available:
Intermountain
SM
Health Answers
A phone call could save you an
emergency room visit.
Instead of relying on the Internet
for self-diagnosis, you can pick
up the phone and talk to a
registered nurse any time. This
new 24/7 service is available
through Intermountain Health
Answers, which is staffed by
registered nurses and offered
exclusively to our members and
the uninsured.
The Weigh to Health is a six-month
standardized program addressing weight
management and lifestyle changes from a
threefold approach—nutrition, physical
activity, and behavior modification. It
includes a combination of individual and
group sessions with a registered dietitian
and other health professionals to give you
the skills you need to lose weight and
improve health.
Most SelectHealth plans cover the upfront
cost of The Weigh to Health for members
who qualify with a BMI greater than
or equal to 30 or members who have a
diagnosed weight-related comorbidity
such as high cholesterol, hypertension,
or cardiovascular disease. If you have
questions about coverage, call us at
800-538-5038.
We hold orientations regularly (typically
monthly), so you can begin at your
convenience at a facility near you. For
more information and a list of facilities
where The Weigh to Health is offered,
visit intermountainhealthcare.org/
nutrition.
Intermountain Health Answers
is free, and it can help you make
sense of your symptoms and
determine how and where to get
the best care.
To reach Health Answers, call
844-501-6600.
How effective is The Weigh to Health?
In 2014:
• 94.6% of participants completed
the program.
• 21.8% experienced at least a 5%
reduction in weight and 50% of
those experienced a 10% reduction
in weight.
• 33.5% increased to 150 minutes per
week of physical activity.
Carry less. Know more.
If you’ve got your phone, we’ve got you
covered. With the SelectHealth mobile
app, you have access to your health plan
whenever—and wherever—you need it. Forgot
your wallet? No problem—it’s easy to bring it
up on your phone. Looking for a participating
doctor? Find one in minutes. Curious whether
you’ve met your deductible? That’s here, too.
Access your insurance plan on the go. Log in to
our secure app and find out how easy it is to do
the following:
2 Total Fitness | Summer/Fall 2015 | selecthealth.org
• 60.5% began eating breakfast seven
days per week.
• 49.3% ate meals with family seven
days per week.
• 26.7% regularly consumed five or
more servings of fruits and vegetables
per day.
• 68.4% consumed no sweetened
beverages.
• View, email, and fax images of your
SelectHealth ID Card
• Search for doctors and hospitals
• See Intermountain InstaCare® wait times
and locations—even reserve your place
in line
• View your benefits and claims, including
year-to-date totals
• Look up pharmacies and medications
Find us on Google Play® or in the Apple® App
StoreSM. If you’ve still got questions, call us at
800-538-5038. We’d love to hear from you.
safe & sound
Speak up
for your safety
Whether you are in a hospital setting
or visiting your healthcare professional
at a clinic, it is important to be actively
involved with your own care. You play
a vital role in making sure the care you
receive is safe. Speak up and talk to
members of your healthcare team if you
have questions or concerns about your
care, because you have a right to know.
Here are some guidelines that can support
your safety:
• Make sure your doctor or nurse asks
your name and your date of birth
before giving you medications or
treatments. Speak up if you think
a caregiver has confused you with
someone else.
• Pay attention to the care you
receive—don’t be afraid to ask any
healthcare professional to wash his or
her hands before they care for you.
• Know the medications you take
and understand why you take
them—carry an up-to-date list of
medications you are taking in your
wallet or purse.
• Educate yourself about your
medical condition—get information
from your doctor, library, and
support groups.
• Ask a trusted family member or
friend to be your healthcare agent—
your agent can ask questions that you
may not think about when you are
under stress and can speak up for you
if you cannot. Make sure this person
understands your advance directives
preference. Advance directives ensure
that the care you receive is in line
with your wishes if you aren’t able to
communicate them.
• Understand all informed consent
documents or other medical forms
you are asked to sign. Forms can be
confusing, so take your time and
ask questions.
Participate in all decisions about your
care and treatment, and don’t be afraid
to ask for a second opinion. You are the
center of your healthcare team.
References: See page 7
selecthealth.org | Summer/Fall 2015 | Total Fitness 3
ABCs of family health
Use these 26 letters as a valuable guide to
help your family stay healthy and safe
You may not know that the ABCs
you learned as a child can help you do
more than read and write. Those same
26 letters can also be used as a guide
to help keep your family healthy
and safe.
Check out these alphabet-inspired family
health tips from the Centers for Disease
Control and Prevention (CDC) and
other experts:
A
is for a healthful appetite.
Make sure your family follows
a nutritious eating plan that includes
plenty of fruits, vegetables, and
whole-grain foods. Limit red meat
and processed or other high-fat foods.
Provide healthy snacks, and serve water
instead of sugary drinks.
B
stands for bicycle helmet.
Make sure everyone in the family
wears a properly fitted helmet when
riding a bike or scooter, skateboarding, or
using in-line skates.
C
is for checkups. Regular visits to
the doctor can help lower everyone’s
risk for health problems.
D
is for good dental health.
Don’t forget about the dentist
when scheduling your family’s mustdo appointments.
E
There are few things more
important than exercise. All
F
Knowing your family medical
history can help reduce your risk
members of your family should get
in at least 30 minutes of moderate
physical activity most days of the week.
For kids, 60 minutes of active play is
even better.
for serious hereditary diseases. Find out
what conditions run in your family, and
talk to your doctor about what you can
do to lower your risk.
G
is for growth and
development. Height and weight
aren’t the only important measurements
of your child’s growth. Keep track of
milestones in how your child plays,
learns, speaks, and acts.
H
stands for heart disease.
Learn what puts your family
at risk for heart disease. High blood
pressure and cholesterol, being
overweight, and not getting enough
exercise can all increase your risk for
heart problems.
I
Install smoke alarms on every
floor of your home. Place smoke
alarms near bedrooms, and test them
every month to make sure they work
Love your colon
The importance of screening
You have the power to do something
about colorectal cancer.
As you may know, the colon is a very
important part of your body’s digestive
system. It helps in the final stages of
digestion, absorbing water and minerals
from food and eliminating bodily waste
through the rectum. Because the colon
is such a vital part of your body, it’s
important to keep it in good health.
Colorectal cancer is one of the most
serious conditions that can affect your
colon. It is the second-biggest cancer
killer in the United States among cancers
4 Total Fitness | Summer/Fall 2015 | selecthealth.org
that affect both men and women. While
colorectal cancer is very serious, there
is a bright side—it may be preventable
through regular screening. In fact,
90 percent of the time, colorectal cancer
can be treated if caught early.
By discussing screening with your
doctor and following recommendations,
you may be able to do something about
colorectal cancer.
you’re in charge
properly. Be sure to replace batteries yearly
or as recommended by the manufacturer.
J
is for job safety. It’s great to
let kids get involved in household
chores. Just make sure they are supervised
and don’t use dangerous tools, utensils,
or appliances.
K
stands for kid time. Get to
know your child’s friends, interests,
and hobbies. Consider volunteering at
your child’s school.
L
Make it a goal for all family
members to spend less time
on the couch or in front of the
computer or television. Plan
family activities to get everyone up
and moving.
M
is for motor vehicle safety.
Buckle up every time you drive,
and make sure that all passengers wear
seat belts. Young children should be
secured in approved and properly
installed child safety seats.
N
means not going out in the
sun without protecting your
skin. The sun’s rays can cause skin cancer
and other serious skin damage. Always
use sunscreen with a sun protection
factor (SPF) of 30 or more. Whenever
possible, try to cover up with long-sleeved
shirts, long pants, a wide-brimmed hat,
and sunglasses to protect your eyes.
O
Ensure that others caring for
your child—such as family,
friends, daycare workers, and
school staff—have your contact
information, know what to do in an
emergency, and are aware of any health
problems your child may have.
P
is for pedestrian safety.
Teach your kids about traffic
safety—such as crossing at corners,
obeying traffic signals, and looking both
ways for vehicles.
Q
stands for quit smoking.
Kicking the habit is an important
step toward improving your health and
the health of your family.
R
is for safe recreation. Remind
all family members to take part only
in safe sports and activities and to always
use the proper safety equipment.
S
Get screened for cancer. Ask
your doctor when each family
member should be screened for different
types of cancer.
T
If you feel yourself losing
control, take a break. Ask a
U
Use good sense in the
kitchen. Prevent foodborne illness
friend or family member to watch your
kids for a while. Talk to your doctor if
you have trouble controlling your anger.
by using a separate cutting board for raw
meat, poultry, and fish—and be sure to
wash fresh produce under running water.
V
stands for vaccinations. Make
sure your child’s vaccinations
are up-to-date. Remember that adults
need vaccinations too. Talk with your
doctor about yearly flu shots and other
important immunizations.
W
Remind all family members
to wash their hands. The best
way to reduce the chance of getting sick
is to wash hands with soap and warm
water—especially after coughing or
sneezing, before eating, and after using
the restroom.
X
is for losing extra weight.
Being overweight can increase your
risk for diabetes, heart disease, and some
types of cancer. Balance how much you
eat with how much you exercise.
Y
Z
is for you time. Take a mental
health break each day to relax,
unwind, and do something you enjoy.
is for ZZZs. Make sure the whole
family gets plenty of sleep—
preferably seven to nine hours a night
for adults and more for kids. A good
night’s sleep helps make life more
enjoyable for everyone.
Now that you’ve relearned your ABCs,
you can put the alphabet to use in a
new way to create a safe and healthy
environment for your entire family.
References: See page 7
Encourage healthy habits for everyone. Go for
a family walk, or play together after dinner.
Screening recommendations
If you have these traits, it’s
important to be screened:
• You are 50 or older.
• You have other bowel diseases.
• You have already had an
abnormal colonoscopy
(including polyps).
• You are older than 50 and
haven’t had a colonoscopy
in ten years.
• You have close relatives who
have had colon cancer.
Ask your doctor if it’s the right time
for you or your loved ones to get
screened. If you have questions
about your coverage, call Member
Services—we’re here to help you
understand your benefits.
References: See page 7
90 percent of the time, colorectal
cancer can be treated if caught early.
selecthealth.org | Summer/Fall 2015 | Total Fitness 5
smart choices
In praise of pumpkins
Round, orange, and glowing, pumpkins
are unmistakable signs of fall.
Pumpkins don’t shine only as jack-o’lanterns, however. These nutritious
golden stars of the harvest season—
packed with fiber, potassium, and
vitamin A—have a long history of
lighting up many a delish dish.
Historically, pumpkin was a Native
American staple that was roasted over an
open fire. And when colonists filled the
plump orange gourds with milk, spices,
and honey, and then baked them in hot
ashes, it was the precursor of our classic
Thanksgiving dessert.
THE PIE’S NOT THE LIMIT
Today, pumpkin is in everything from
summertime smoothies to specialty
coffees that taste like autumn.
In fall and winter, try fresh pumpkin in:
• Chili
Pumpkin patch trivia
• Pumpkins are cucurbits—this family of vine plants also includes
cucumbers and squash.
• Pumpkins grow on every continent but Antarctica.
• Pumpkin was once thought to remove freckles.
• The largest pumpkin on record weighed 1,140 pounds.
References: See page 7
•
•
•
•
Enchiladas
Pasta dishes
Soups and stews
Stir-fries
Be sure to pick a blemish-free pumpkin
(labeled as sweet or pie) that’s heavy and
free of soft spots and has a one- to twoinch stem still attached. Peel it, cut it into
cubes, and it’s ready to cook.
Sound like too much work? Try plain,
solid-packed canned pumpkin. It’s
as nutritious as fresh—and available
year-round. The puree can add savory
goodness to dips, breads, muffins,
puddings, and smoothies.
So whether you classify pumpkin as a
fruit (as botanists do) or a veggie, carving
out space for it in your menu can boost
flavor and nutrition all year, and that’s
something to grin about.
References: See page 7
6 Total Fitness | Summer/Fall 2015 | selecthealth.org
from the source
References
Walk Into a World of Wellness
American Academy of Podiatric Sports Medicine. “Walking and Your Feet:
Benefits of Exercise Walking.” aapsm.org. Web. 7 July 2015.
American College of Sports Medicine. “Starting a Walking Program.” acsm.org.
Web. 7 July 2015.
American College of Sports Medicine. “Walking for Health: Easy, Inexpensive and
Effective.” acsm.org. Web. 7 July 2015.
American Council on Fitness. “A Walk a Day.” acefitness.org. Web. 7 July 2015.
American Heart Association. “Get Moving: Easy Tips to Get Active!” heart.org.
Web. 5 Dec. 2014.
American Heart Association. “Walk, Don’t Run, Your Way to a Healthy Heart.”
heart.org. Web. 23 June 2014.
American Heart Association. “Walking 101.” heart.org. Web. 23 June 2014.
Arthritis Foundation. “Building a Walking Workout.” arthritis.org. Web.
7 July 2015.
Arthritis Foundation. “5 Walking Strategies for Fitness Success.” arthritis.org.
Web. 7 July 2015.
Arthritis Foundation. “Overcoming Exercise Barriers from Pain to Rain.”
arthritis.org. Web. 7 July 2015.
Arthritis Foundation. “12 Benefits of Walking.” arthritis.org. Web. 7 July 2015.
National Institute of Diabetes and Digestive and Kidney Diseases. “Walking...
A Step in the Right Direction!” niddk.nih.gov. Web. Feb. 2014.
Speak Up for Your Safety
Intermountain Healthcare. “Please Speak Up.” my.intermountain.net. Web. 2012.
National Institutes of Health. “Speak Up for Your Safety.” clinicalcenter.nih.gov.
Web. May 2009.
ABCs of Family Health
American Academy of Dermatology. “How Do I Prevent Skin Cancer?” aad.org.
Web. 23 Mar. 2015.
American Dental Association. “Questions About Going to the Dentist.”
mouthhealthy.org. Web. 8 July 2015.
American Heart Association. “Physical Activity Improves Quality of Life.”
heart.org. Web. 2 Mar. 2015.
American Heart Association. “What Are My Risks for Getting Heart Disease?”
heart.org. Web. 30 July 2014.
Centers for Disease Control and Prevention. “Five Minutes or Less for Health
Weekly Tip: Check Alarm Batteries.” cdc.gov. Web. 3 Nov. 2014.
Centers for Disease Control and Prevention. “Heads Up: Preventing Brain
Injuries.” cdc.gov. Web. 1 Dec. 2006.
Centers for Disease Control and Prevention. “Managing Stress.” cdc.gov. Web.
19 Dec. 2012.
Centers for Disease Control and Prevention. “Parents: ABCs of Raising Safe and
Healthy Kids.” cdc.gov. Web. 5 Feb. 2014.
Centers for Disease Control and Prevention. “Rethink Your Drink.” cdc.gov. Web.
15 May 2015.
Centers for Disease Control and Prevention. “The Health Effects of Overweight
and Obesity.” cdc.gov. Web. 5 June 2015.
Centers for Disease Control and Prevention. “Walk This Way! Taking Steps for
Pedestrian Safety.” cdc.gov. Web. 7 Oct. 2014.
Centers for Disease Control and Prevention. “What Can You Do to Protect
Yourself and Your Family From Food Poisoning?” cdc.gov. Web. 8 June 2015.
National Cancer Institute. “Cancer Screening.” cancer.gov. Web. 8 July 2015.
National Sleep Foundation. “How Much Sleep Do We Really Need?”
sleepfoundation.org. Web. 8 July 2015.
Love Your Colon
Love Your Colon. N.p.: Genentech, Apr. 2013. PDF.
In Praise of Pumpkins
American Institute for Cancer Research. “AICR HealthTalk.” preventcancer.aicr.org.
Web. 15 Oct. 2012.
American Institute for Cancer Research. “Pumpkin Soup.” preventcancer.aicr.org.
Web. 10 Oct. 2011.
American Institute for Cancer Research. “Spiced Pumpkin Stew.” aicr.org. PDF.
7 Oct. 2014.
Academy of Nutrition and Dietetics. “Pumpkin Pie Dip Recipe.” eatright.org. Web.
8 July 2015.
Fruits & Veggies More Matters. “Pumpkins: Carve and ... EAT Them!”
fruitsandveggiesmorematters.org. Web. 30 Sept. 2009.
Merriam-Webster. “Pumpkin.” Def. merriam-webster.com. Web. 8 July 2015.
Penn State Extension. “Pumpkins, More Than a Decoration.” extension.psu.edu.
Web. 8 Oct. 2013.
University of Illinois Extension. “Pumpkins and More.” extension.illinois.edu. Web.
8 July 2015.
Pumpkin Patch Trivia
American Institute for Cancer Research. “Pumpkin Soup.” preventcancer.aicr.org.
Web. 10 Oct. 2011.
University of Illinois Extension. “Pumpkins and More.” extension.illinois.edu. Web.
8 July 2015.
Pumpkin by the Numbers
Penn State Extension. “Pumpkins, More than a Decoration.” extension.psu.edu.
Web. 8 Oct. 2013.
Pumpkin Stew
American Institute for Cancer Research. “Pumpkin Stew.” preventcancer.aicr.org.
Web. 14 Oct. 2013.
Total Fitness is presented by SelectHealth, Inc., P.O. Box 30192, Salt Lake City, UT 84130-0192.
All rights reserved. Total Fitness and its graphic representation are trademarks. Reproduction
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SelectHealth is the trademark of SelectHealth, Inc. Total Fitness is an information newsletter for the
members of a SelectHealth plan.
The content provided here is for your information only. It is not a substitute for professional medical
advice, and it should not be used to diagnose or treat a health problem or disease. Please consult
your healthcare provider if you have questions or concerns. The information that is contained in
this newsletter does not guarantee benefits. If you have any questions about your benefits or need to
confirm your benefits, call Member Services at 800-538-5038.
Models may be used in photos and illustrations.
2015 © Coffey Communications, Inc. All rights reserved. CUN31561
selecthealth.org | Summer/Fall 2015 | Total Fitness 7
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The content presented here is for your information only. It is not a substitute for professional medical
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healthcare provider if you have any questions or concerns.
U
Pumpkin stew
Makes 4 servings.
INGREDIENTS
1
1
tbsp. olive oil
medium green bell pepper,
chopped
1 medium red bell pepper,
chopped
1 medium onion, chopped
4 cloves garlic, minced
½ tsp. cumin (curry powder may
be substituted)
1 (15-ounce) can pureed
pumpkin (2 cups fresh may be
substituted)
1 (15-ounce) can black beans, no
salt added, drained
1 (15-ounce) can corn, no
salt added, drained (1 to
1½ cups fresh or frozen may
be substituted)
1 (14-ounce) can diced tomatoes,
no salt added
2 cups reduced-sodium chicken
broth (vegetable may be
substituted)
¼ cup fresh cilantro, finely
chopped, divided
Salt and freshly ground black
pepper to taste
¼ cup plain, low-fat yogurt
(optional)
DIRECTIONS
• In large saucepan, warm oil over
medium heat.
• Stir in peppers, onion, and garlic
and sauté about 6 minutes, until
peppers and onion soften.
• Stir in cumin, and continue to
cook 1 to 2 minutes.
• Pour in pumpkin, beans, corn,
tomatoes, and broth. Add 1 tsp.
cilantro, and season with salt
and pepper to taste.
• Bring to boil; then reduce heat.
Cover and simmer 25 minutes.
• Divide stew among four bowls
and garnish with cilantro and
yogurt, if desired.
NUTRITION INFORMATION
Serving size: 2 cups.
Amount per serving: 301 calories,
5 g total fat (1 g saturated fat),
57 g carbohydrates, 14 g protein,
14 g dietary fiber, 307 mg sodium.
Pumpkin by
the numbers
One cup of cooked pumpkin
(fresh or canned) contains:
• 2 grams of protein
• 3 grams of fiber
• 49 calories
• 564 mg of potassium
• 22,650 IU (international
units) of vitamin A
References: See page 7
References: See page 7
MEMBER SERVICES:
Call 800-538-5038
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