1 Lessons. Introduce a new activity, such as tennis or dancing, with a gift certificate for a how-to session.

2 Athletic wear. Outfit fashion-forward friends with a new swimsuit, a pair of athletic shoes or cute yoga capris.

Teens may appreciate a gift certificate to a sporting goods or sportswear store so they can pick out what they like.

3 Sports equipment. Give in-line skates or a tennis racket, jump rope, bike, basketball or exercise band.

4Active video games. Active games like Nintendo Wii Sports® can burn calories and are far better than

sitting on the couch. Other active games include Wii Fit ,® Dance Dance Revolution®1 and EyeToy: Kinetic.®2

5Group outings. Give a gift certificate to go bowling or play paintball.

6 Yard games. Make your yard a family playground. Install a basketball hoop in your driveway. Or put a volleyball

or badminton net in a grassy area in your backyard. Join in yourself for some healthy family competition.

7Music. Give an MP3 player and sport armband to listen to music while running or hitting the weights. If your

friend doesn’t enjoy working out, research shows that music makes exercise feel easier.

8Golf clubs. A beginner won’t need a whole set — a driver, putter and either a 5, 6 or 7 iron will do. Used

sporting goods stores offer great deals.

Get in the game with fun, active gifts

In touch Healthy EndeavorsSM1

Fall 2009

Holiday travel tips

Are you getting enough vitamin D?

Properly portion your plate

Guard against flu

Beat holiday stressPlus

Find out how to get a FREE cookbook today!

Inside23

4

57

Win a badminton set!Call 1-888-392-3506 TODAY to enter your name in a drawing for a deluxe family badminton set.

Forget the fattening fruitcake that no one eats anyway. Encourage your friends and family members to get moving with an active holiday gift. These gifts are so fun, they won’t even realize you’re helping them get healthier!

2 In touch

■ Flying the friendly skies? Take your medications with you in your purse or carry-on bag, not in checked luggage.

Drive safely ■ Make sure everyone’s buckled up,

with babies and children in appropriate car seats in the back.

■ Take breaks at least every two hours to stretch and walk around.

■ Avoid driving late at night. The hours between midnight and 6 a.m. are especially dangerous, according to experts.

■ Remain calm while driving and steer clear of aggressive drivers on the road.

■ Keep kids happy. Bring a “fun bag” stuffed with favorite snacks, books, games and other items that your kids will enjoy.

H1N1 flu and travelTo learn about traveling and H1N1 (“swine”) flu, visit cdc.gov/travel and click “Novel H1N1 and Travel.” Turn to page 5 to learn how to protect yourself against H1N1 flu.

Travel well with diabetesPeople with diabetes need a little extra planning and careful packing to avoid complications — such as low blood sugar — on the road. Here’s how to make your next trip hassle-free:

■ Take emergency supplies, such as glucose tablets, to treat your blood sugar. Pack small snacks to eat while you are on the road. Talk with your doctor about adjusting your medication and meals if you travel across different time zones.

■ Check your blood sugar fre-quently while you’re away from home to find out how your trip is affecting your diabetes. Make adjustments to your activities and daily care if necessary.

■ When you travel by plane, ask your doctor how to adjust the pressure in your insulin vials by inserting and removing the syringe and plunger. This will allow your insulin to dispense properly.

■ Call your airline to ask about the latest security policies. For example, they may require that all your medication, such as insulin, be packed in its original container with a pre-printed pharmaceutical label.

■ Ask your airline carrier how to pack lancets to test your blood sugar levels. You may be able to board the plane with your lancets capped if you also have a glucose meter with the manufacturer’s name embossed on it.

■ Keep your glucagon kit in its original pharmaceutical container for trips that involve plane travel.

ALL

MO

DE

LS U

SED

FO

R IL

LUST

RA

TIV

E P

UR

POSE

S O

NLY

.

Are you traveling to see loved ones during the holidays? Follow these strategies to help your family stay safe and healthy — and enjoy the trip.

Stay healthy ■ Stock up on plenty of nutritious

snacks for the journey. ■ Stay hydrated to help avoid fatigue,

light-headedness and jet lag. ■ Bring prescription medication you

regularly take. Take extra in case you stay longer than expected.

■ If you have allergies, bring an antihistamine. The allergens at your destination may be different from those at home.

Prepare for problems ■ Take along your health insurance card,

your provider’s phone number and a list of your medications, including dosages and prescription refill num-bers (these are listed on the bottle).

■ If you’re driving, pack an emergency road kit with jumper cables, a flash-light, flares and equipment for changing a tire.

Holiday travel tips

In a basketball game, Vitamin D would make the game-winning assist. Vitamin D helps your body use calcium and phosphorus. These minerals keep bones strong. But recent studies show there’s even more to the D story.

What else can D do?Vitamin D also does your heart good. Not getting enough can lead to high blood pressure, heart disease and heart failure, says a review in Circulation. A study in the Archives of Internal Medicine reported that heart patients who got the least amount of vitamin D were twice as likely to die as those who took in enough. Other research suggests that vitamin D helps prevent colon cancer. This key vitamin also may protect against diabetes and autoimmune diseases, such as multiple sclerosis.

Dial up the DMen and women younger than 50 need 5 micrograms (mcg) or 200 international units (IU) of vitamin D daily. That daily requirement goes up to 10 mcg (400 IU) for those age 51 to 70, and 15 mcg daily (600 IU) for those 71 and older. You can get vitamin D from food, supplements and the sun. Ten to 15 minutes of sun three times a week meets your body’s quota. Another way to get your daily dose of vitamin D is food. Good choices include certain fish — such as salmon, mackerel and tuna — as well as vitamin D-fortified milk, yogurt, orange juice and cereal. If you’re older than 50 or taking a steroid medication, ask your doctor if a vitamin D supplement is necessary.

Is your diet healthy?Talk with a health coach to find out. Call the Healthy EndeavorsSM1 program at 1-888-392-3506.

Ask the doctor: Why do I need vitamin D? And how do I get enough?

Depression and panic are asthma triggers, tooYou probably know to avoid asthma triggers like pet dander. But did you know that emotions can trigger asthma? Depression and anxiety disorders, such as panic attacks, can bring on an asthma attack. Those who are upset breathe too quickly and deeply, which may narrow airways and cause an attack. Depression also can make you less motivated to keep up with your treatment and medications. Fortunately, depression and anxiety disorders can be treated. To keep emotional problems from making your asthma worse, try these tips:

■ Avoid extra stress. Exercise regularly, eat well and sleep enough. When you feel tense, try to slow down your breathing.

■ Seek treatment. This may include talking with a therapist and/or taking medication. That’s why we’ve partnered with Magellan Health Services® for your behavioral health needs. Call 1-888-392-3506 to learn more.

■ Quit smoking, if you smoke. Research shows that panic and asthma are more tightly linked for smokers than for non-smokers. Our health coaches offer smok-ing cessation assistance through on-site classes or by telephone. Call the Healthy EndeavorsSM1 program at 1-888-392-3506.

Also, keeping your asthma under control could in turn ease depression and anxiety. Turn to page 7 for more de-stress tips.

Feel good againIf you feel hopeless and have lost interest in things you used to enjoy, you may be depressed. We can help, through a new partnership with Magellan Health Services behavioral health programs. To learn more, call 1-888-392-3506 — and start feeling like yourself again.

Fall 2009 3

Dayna Lucas, M.D.

Medical Director Dayna Lucas, M.D., has been with BCBSNC since 1996. She graduated from New York University Medical School and has practiced pediatrics in North Carolina.

Portion your plateYou eat at least three times per day. That’s at least three opportunities each day to choose foods that will not only provide the energy you need, but also protect against cancer, heart disease and a slew of other health risks. Plus, if you have diabetes, eating right will help you control it.

Knowing which foods to eat can seem daunting. Luckily, the solution is simple. Properly portioning your plate ensures that you eat more of the foods that are good for you, like fruits and vegetables, and smaller portions of those that tend to be higher in fat or calories, like meats and carbohydrates.

This method can also help you manage your weight. Fruits and vegetables fill your belly, leaving less room for unhealthy, high-calorie foods. For people with diabetes, portioning your plate can help control blood glucose levels. Here’s how it works:

■ Take a dinner plate and draw an imaginary line down the middle.

■ Split one side in half again so you have three sections. ■ Fill each section with foods listed in the box to the right.

Fruits and VeggiesFill half of your plate with fruits and veg-gies. Try to make this section as colorful as you can. Studies show that different colored fruits and vegetables contain different vitamins and minerals that provide various health benefits. However, if you have diabetes, have a piece of fruit on the side of your meal and fill this section with non-starchy vegetables such as broccoli, carrots, green beans, lettuce, peppers and tomatoes.

CarbsThis section should contain starchy foods that come only as high as a deck of cards. Choose whole-grain products because they are rich in vitamins, minerals and fiber. For example, try brown or wild rice, or whole wheat bread, pasta or crackers. You can also fill this section of your plate with starchy vegetables such as potatoes, acorn or butternut squash, lima beans, peas or corn.

MeatsChoose leaner cuts of meat since they contain less saturated fat and calories. For example, try fish such as salmon, cod or tuna, or seafood like shrimp or clams. Other good choices are skinless poultry such as chicken or turkey and lean cuts of beef or pork including sirloin and pork loin. For an alternative to meat, try eggs, tofu and low-fat cheese.

4 In touch

Properly portioning your plate ensures that you eat more of the foods that are good for you.

½ plate

¼ plate

¼ plate

Fall 2009 5

The H1N1 flu virus, or “swine flu,” spreads the same way that seasonal flu spreads — from person to person through coughing or sneezing. It can also spread when people touch infected surfaces and then their noses or mouths. Symptoms include sore throat, headache, chills and fatigue. Diarrhea and vomiting also can occur. Protect yourself and your family by taking the following precautions:

■ Hand washing is the best way to prevent both H1N1 and seasonal flu from spreading. Wash your hands for 15 to 20 seconds with soap and hot water, especially after you cough or sneeze. Or use an alcohol-based hand sanitizer.

■ Cover your nose and mouth with a tissue when you cough or sneeze. Put the tissue in the trash.

■ Avoid touching your eyes, nose or mouth. ■ Keep surfaces clean by wiping them down with

a household disinfectant. ■ Don’t get too close to people who are sick.

Your best shot against fluThe flu shot is the best way to protect yourself from seasonal flu. The U.S. Food and Drug Administration has also approved several 2009 H1N1 vaccines, and they are currently offered in some states for certain people. Your doctor can tell you if you should receive the H1N1 flu vaccine. Get your flu shotPeople with heart or lung disease, asthma and diabetes need to have a seasonal flu shot, the Centers for Disease Control and Prevention recommends. Visit bcbsnc.com/flu to learn where to get your flu shot.

What’s new with the flu this season

You can quit smoking— And we can helpWe understand quitting smoking is hard—and our health coaches can help. We offer smoking cessation counseling over the phone or at your workplace through the five- to 10-week Freedom From Smoking® course. Our program has shown proven success. And best of all, it’s FREE! Here are a few comments from past class participants:

■ “Talking about things to do in place of smoking helped me deal with cravings.”

■ “The leader provided reassurance and sup-port without criticism throughout the program.”

■ “Listening to every-one’s stories makes you realize you are not alone.”

■ “It helped me to talk about the emotional effects of quitting smoking.”

■ “Knowing that our facilitator was a former smoker made me feel like I, too, could quit.”

■ “Our group facilitator helped me realize I was in denial.”

Gain Freedom From SmokingQuit-smoking help is available over the phone or through classes at your workplace. Call 1-888-392-3506.

The best I’ve felt in years thanks to my health coachAfter my heart attack in 2001 at age 54 and a moder-ately successful rehab period, I had let myself slip as far as diet and exercise were concerned. When I entered the Healthy EndeavorsSM1 program, my mentor, Colleen, provided me with lots of information and guidance. It was just what I needed to get things back on track. At my worst, I weighed 214 pounds and my blood pressure, even when taking medication, was borderline high. Although my lipid profile wasn’t bad, it certainly could have been better. With Colleen’s help, I made the commitment to get healthy. It has been 10 months of eating healthy and exercising at least one hour each day, alternating between aerobic and strength training sessions. Two weeks ago I had a check-up with my cardiolo-gist. My weight is down to 168 pounds and my resting blood pressure is healthy. My cholesterol numbers are now optimal. I feel great, the best I have felt in 30 years. I am confident that I can continue to do the right things in the future. I want to thank Colleen and the Healthy EndeavorsSM1 program for helping me turn things around.

Sincerely,

James Perry Call 1-888-392-3506 to speak with a health coach. It’s FREE!

If you have asthma

If you have diabetes

6 In touch

The average office visit lasts just 15 minutes. But by being prepared, you can make the most of that time.

Before your visit to the doctor:Write down your symptoms or problems. Write how you feel in detail. When did it start? How long does it last? What have you done for it?

Make a list of your questions. Take the list with you. Check off the questions as you ask them. Or give the list to your doctor to read.

Write down all the medicines you take. Be sure to include over-the-counter drugs, such as aspirin and vitamins. Give the list of medicines to your doctor. Better yet, take the medicine bottles with you. Some preparation will depend on what health conditions you have. Follow this chart to know what to take in addition to the list above:

Prepare for a doctor visit

FREE health coachingYou may see your doctor only once or twice a year. But a health coach will work with you all year long to help you manage your condition and lead an active, healthy lifestyle. And it’s FREE! Call 1-888-392-3506 to speak with a health coach today.

At your visit with the doctor:Be honest. To decide on the best treatment, the doctor needs to know what is really going on. For example, don’t say you quit smoking if you didn’t.

Listen carefully to your doctor. Take notes so you can remember what the doctor says.

Ask questions. Find out what you can do to feel better, such as diet changes. If what the doctor says is not clear, ask. When it comes to your health, there are no dumb questions.

If you have heart disease

then bring: asthma action plan, peak flow meter, peak flow readings, asthma diary

then bring: blood glucose readings, blood glucose monitor

then bring: weight records, symptom log

Healthy kids need checkups, tooWell-child visits are about more than just getting shots: They help keep your child healthy. At these visits, your child’s doctor may:

■ Check your child’s growth ■ Give your child vaccinations ■ Test your child for illnesses ■ Check your child’s sight, hearing and teeth ■ Discuss child safety, eating and development

Children are sometimes scared of going to the doctor. But you can help your child through it. Here’s how:

■ Tell your child what will happen at the doctor’s office, or show him or her using a toy.

■ Let your child play with medical toys, such as a toy thermometer.

■ Be honest if a shot will hurt. But keep your talk short. Let your child know that it will only hurt for a little while.

■ Teach your child to relax by breathing slowly or counting. For example, try counting make-believe animals while getting a shot.

■ Stay in the doctor’s office with your child during the entire exam.

Babies need frequent doctor’s visits, so talk with your child’s doctor to schedule these appointments. After your child is 2 years old, schedule a well-child visit once a year.

Leena Mehta

Program Manager

Blue Cross and Blue Shield of North Carolina, through the BCBS Federal Employee Program, provides the Healthy EndeavorsSM1 Program for your convenience and is not liable in any way for the goods or services received. BCBSNC reserves the right to discontinue or change this program at any time. 1 May not be available to members of all policies. Check with your benefits administrator to determine your eligibility. An independent licensee of the Blue Cross and Blue Shield Association. ® SM Marks of the Blue Cross and Blue Shield Association. SM1 Mark of Blue Cross and Blue Shield of North Carolina.

The information is intended to educate readers about subjects pertinent to their health, not as a substitute for consultation with a personal physician. ©2009 Printed in USA.

Healthy Endeavors members will continue to receive this magazine for two years.

IntouchBeat holiday stress

Gotten your free cookbook yet?You won’t run out of tasty, healthy meal ideas with the help of these great books:■ The American Heart Association’s

(AHA’s) Low-Fat, Low-Cholesterol Cookbook

■ The AHA’s Low-Salt Cookbook

Just call Healthy EndeavorsSM1 at 1-888-392-3506 to request your book. It’s no charge to those who enroll in our FREE program, which also offers health coaching and other great tools to help you manage your health.

If life’s a party, how come you’re in charge of planning, decorations, entertainment and cleanup? Here are ways to keep stress under control this season:

■ Change your nickname from Mr. or Ms. Perfect to Mr. or Ms. Good-Enough. It’s OK if the house isn’t perfectly clean.

■ Take some time to baby yourself for a change. Find quiet time for yourself every day.

■ Know when to say no. Learn to say no to others when you already have too much to do, even if it makes them sour for a while.

■ Jot down everything that makes you stressed. Review the list and remember it’s OK that you can’t get a leash on it all. But if there is something you can change, do it!

■ Decide how much you can spend on food, gifts and other items before you go shopping. Build a budget and stick to it.

■ Even superheroes have backup, so talk with a friend about your feelings.

If you still can’t spin out of the stress cycle, consider talking with a counselor about your concerns. See page 3 to learn about counseling programs with Magellan Health Services.®

Stressful situations happen. It’s how you react to them that matters. Mind your reaction to stay stress-free. Here’s how stress happens — and how to stay cool and carefree when life throws you a curve ball:

Living stress-free: easy as ABC

Activating event: The situation that triggers stress. For example, you’re stuck in traffic and late for work.

Belief: Your belief about the event. For example, you think, “I’m going to be fired for being late.”

Consequence: The action or feeling that results. For example, you get angry at other drivers.

The good news? Even though you can’t control what happens to you, you can control your reaction. Replace negative or pessimistic beliefs with positive ones, like “There’s nothing I can do to prevent this traffic jam,” or “I have time to mentally prepare for my meeting now.” The consequence: You’ll feel calmer and have less stress.

PRSRT STDU.S. Postage

PAIDBlue CrossBlue Shield

of NCHealthy Endeavors In touchP.O. Box 2291Durham, NC 27702-2291

Getting help from a health coach (a real nurse) is as easy as 1-2-3 — and free See page 5 to read about one member’s experience with a health coach. Here’s how simple it is to work with your own coach:

1 Call us at 1-888-392-3506. Health coaching starts with an assessment that includes questions about your health. 2 You and your dedicated health coach — a registered nurse — choose goals for you to work on to improve your health. 3 Your health coach provides educational materials and support to help you reach your goals. We’d love to help you!

5003M

Mock-Southern sweet potato pieThere’s nothing fake about the flavor in this heart-healthy treat.

To prepare crust:1. Preheat oven to 350° F.2. Combine flour and sugar in bowl.3. Add milk and oil to flour mixture.4. Stir with fork until well mixed. Then

form pastry into smooth ball with your hands.5. Roll ball between two 12-inch squares of waxed paper

using short, brisk strokes until pastry reaches edge of paper.6. Peel off top paper and invert crust into 9-inch pie plate. To prepare filling:7. Combine sugars, salt, nutmeg and eggs.8. Add milk and vanilla. Stir.9. Add sweet potatoes and mix well.

Putting it together:10. Pour mixture into pie shell.11. Bake for 60 minutes or until crust is golden brown. Cool and cut into 16 slices.

Ingredients

For crust1 1/4 cups flour1/4 tsp. sugar1/3 cup skim milk2 tbsp. vegetable oil

For filling1/4 cup white sugar1/4 cup brown sugar1/2 tsp. salt1/4 tsp. nutmeg3 beaten large eggs1/4 cup canned evaporated skim milk1 tsp. vanilla extract3 cups cooked and mashed sweet

potatoes

Yield 16 servings, 1 slice per serving Nutrition per serving Calories 147, Fat 3 g, Saturated fat 1 g, Cholesterol 40 mg, Sodium 98 mg, Carbohydrates 27 g, Fiber 2 g, Protein 4 g