© HHI66219 12.06

VOL. XII, NO. 5 ■ Life Health Insurance Plan ■ December 2006

ACEC Life/Health Trust is excited toannounceHealthBridge, apowerful new pro-gram that will helpmake great stridestoward keeping youhealthy and happy. BeginningJanuary 1, 2007, your ACEC Life/Health Trust medical plan willinclude free access to HealthBridge.

HealthBridge is a health and wellness program designed to helpyou and your family members enjoythe benefits of good health. TheHealthBridge program uses aninternet-based wellness lifestylemanagement program as its foun-dation and it contains a wealth ofinformation including personalizedfitness programs, healthy menuplanning, an online medical encyclo-pedia and even a Wellness Assess-ment. This site will soon becomeyour health information resourceand personal health managementtool.

It’s easy to get started. Begin-ning January 1, simply login towww.acec.healthplan.com, click onthe link for HealthBridge, and createyour personal profile. It only takes a few minutes and it’s well worththe time. Once it’s complete, you

HealthBridge is Your Path toWellness!

can get your local weather forecast,place your favorite links right onyour homepage, track your work-outs, monitor changes in yourcholesterol, blood pressure, fitnesslevels, and much more. No one elsehas access to your data without yourpermission.

The next step is to complete yourHealthBridge Wellness Assessment.This online questionnaire asks ques-tions about your behaviors relatedto your health, and instantly pro-vides feedback about health risks,including suggestions on improvingyour health outlook in your personalWellness Report. This data is easilyaccessed at any time by going toyour HealthBridge personal homepage.

Based on your Wellness Assess-ment, you will receive a personal-ized Action Plan with recommendedHealthy Living Programs. Theseself-paced, interactive learning tools

WHAT’S INSIDE…• You won’t miss a thing• Oats and apples Page 2

• Indoor activity from A to Z• Exercise videos & DVDs Page 3

• Healthy Bites Page 4

• 6 ways to simplify the holidays• Adults & hyperactivity Page 6

• Caregiving Page 7

• Alcohol myths Page 8

Kids & theInternetSee page 7...

For the holidays

Give the gift of yourselfand your time. There are

countless ways you can do it, andyou’ll be amazed at what you getback. Here are some ideas:• Offer to join someone on a daily

walk or some other type ofphysical activity.

• Make a commitment to visita housebound person at leastonce a month.

• Volunteer to coach kids’ sportsor work as a teacher’s aid.

• Walk dogs at an animal shelter.• Make a point to have at least

one conversation with your kidsevery day that isn’t about theirappearance, schoolwork, orchores that need to be done.

(Continued on page 8)

2 © HHI

EATING-WELL RECIPE

Winter crispThis tangy, colorful crisp

is low in saturated fat

and sodium.

Filling:

• 1 ⁄ 2 c. sugar

• 3 Tbsp. all-purpose flour

• 1 tsp. lemon peel, grated

• 3 ⁄ 4 tsp. lemon juice

• 5 c. apples, unpeeled, sliced

• 1 c. cranberries

Topping:

• 2 ⁄ 3 c. rolled oats

• 1 ⁄ 3 c. brown sugar, packed

• 1 ⁄ 4 c. whole-wheat flour

• 2 tsp. ground cinnamon

• 1 Tbsp. soft margarine, melted

In a medium bowl, combine sugar, flour,

and lemon peel; mix well. Add lemon juice,

apples, and cranberries; stir to mix. Spoon

into a 6-cup baking dish.

To prepare topping: In a small bowl,

combine oats, brown sugar, flour, and

cinnamon. Add melted margarine; stir to mix.

Sprinkle topping over filling. Bake in

a 375°F oven for approximately 40 – 50

minutes or until filling is bubbly and top is

brown. Serve warm or at room temperature.

Serves 6. Per one 3⁄4-inch x 2-inch piece:

252 calories; 2 g fat, less than 1 g saturated

fat; 0 mg cholesterol; 29 mg sodium; 5 g fiber;

3 g protein; 58 g carbohydrate.

Source: National Heart, Lung, and Blood

Institute, Healthy Eating Recipes

A healthy twist onseasonal favoritesAPPETIZERS • Replace the mayonnaise and

sour cream in dips with plainlow-fat yogurt or pureed low-fatcottage cheese.

TURKEY AND GRAVY • The white meat in turkey is

relatively low in fat. Make atasty low-fat glaze for bastingwith simple ingredients such asorange or lemon juice, mustard,or soy sauce instead of high-fatgravy.

STUFFING • Use chicken stock to replace the

oil, butter, or margarine. Alternatewhole-wheat bread for white bread,and use egg whites instead ofwhole eggs. Cook in a stove-toppot instead of in the bird.

SWEET POTATOES • Simmer in a mixture of fresh

orange and lemon juice.

Oats andapplesEasy on your arteries

Foods high in solublefiber like whole oats

and unpeeled apples can helplower LDL (bad cholesterol).Soluble fiber has been scientifi-cally proven to reduce bloodcholesterol levels, which mayhelp reduce your risk of heartdisease. Other good sourcesinclude kidney beans, lentils,Brussels sprouts, pears, barley,and prunes.Source: American DieteticAssociation

THE POWER OF

ParsleyAgood source of potas-

sium, folic acid, andvitamins C and A, parsleycan add flavor when youwant to limit seasoningwith salt. It’s excellent insoups, sauces, salad dressing,and with most vegetables.The flat-leaf (Italian) varietyhas a stronger flavor.

To preserve the valuablevitamins and minerals inparsley, chop the herb justbefore using and add it tohot foods at the last minute.

DESSERTS • When baking, you can cut a fourth

of the sugar from most recipes.• Use skim milk in custard and pies.• Make a “low-fat” pie crust for

pumpkin pie with 1 cup of grapenuts and 1⁄4 cup apple juice concentrate.

• Put mincemeat pie filling into abaked apple instead of a pastrycrust.

Source: Fill Up, Not Out, by FranceenFriefeld, RD

You won’t miss a thing

eating well

fitness

3

Exercisevideos & DVDsHow to get the right fit

BEFORE YOU PURCHASEAN EXERCISE VIDEO ORDVD, ASK YOURSELF THESEQUESTIONS:

• Does it make realisticclaims? No video can helpyou lose 40 pounds in threeweeks, no matter what it says.

• Can you borrow it froma friend or rent it first?

• Is it available at the publiclibrary?

• Does the instructorinspire you? Is he or shecertified?

• Does it include a warm-upand cool-down?

• Do you have enough roomto use it safely?

• Will you also need to pur-chase special equipmentsuch as steps, barbells, ropes,or a chair?

• Does it suit your particu-lar needs? If you do startan exercise video collection,make sure you balance it withcardiovascular, strength, andflexibility workouts.

Source: American Council onExercise, Fit Facts

Indoor activity from A to ZKeep moving no matter what the temperatureA erobics classes, including water aerobics

B asketball

C limbing stairs; curling

D ancing

E lliptical trainers

F encing

G olf driving ranges

H andball, hand weights

I ndoor ice skating

J umping rope

K arate

L eague bowling

M all walking

N et sports: indoor tennis, badminton

O nce a day do 10 push-ups and 10 sit-ups; repeat twice

P ilates

Q uadricep (thigh muscle) stretchesand strengthening exercise while watching TV

R owing machines

S tationary bicycles

T readmills

U se hand weights and elastic exercise bands to strengthen your arms

V olleyball

W eight lifting

X -treme housecleaning:scrubbing floors, washing windows

Y oga

Z ip on your winter boots and warm clothes and go outside for a walk

WHY YOU NEED ITWEIGHT-BEARING EXERCISE

Everyone, young or old, needs regular weight-bearingactivity to build and keep strong bones.

Jogging, walking, soccer, dancing, stair climbing, or any activityin which your feet and legs carry the load is weight bearing.Swimming and cycling build cardiovascular fitness, but theyare not weight bearing.

Although you’re unable to see how your bones respond to exer-cise, your body sends chemical messages to your bones that makethem stronger. In fact, X-rays of the arms of tennis players oftenshow their bones are bigger and denser in their playing arm.

Resistance exercises, such as weight lifting with machines andfree weights, are also needed to build strong bones.Source: National Osteoporosis Foundation

© HHI4

POWER TO THE PATIENT

HealthHealth Briefs for Busy People

Kids & body imageAvoid constantly talking

about diets and your ownweight or your child’s weightif you want your child to growup with a healthy body image.

Focus on balanced meals, portioncontrol, and physical activities thatyou can enjoy together instead ofstressing appearance or weight loss.

Teach your children other values.Praise them for good grades, partici-pating in sports, extracurricularactivities, playing an instrument,helping someone in need, and justbeing themselves.Source: Psychologist Laura Kastner, PhD, Seattle, WA

Chronic painIhate to see my patients in

chronic pain. Unfortunately,this applies to many of them. Onestudy in a community clinic foundmore than one in three adultappointments involved patientswith chronic pain. Treatingchronic pain can be frustratingfor patients and physicians forseveral reasons:1. Causes can be difficult to pin

down — muscle, nerve, bone…2. Depression often complicates

chronic pain.3. Drug treatments have all-too-

common side effects — ulcers,liver or kidney damage, drowsi-ness, depression, addiction.

4. Patients have trouble follow-ing exercise and relaxationtechniques.

5. Chronic pain patients oftensee multiple doctors.

6. Half of all chronic pain patientstake more than one year to gettheir pain under control.

What can you do tocontrol chronic pain?1. Seek treatment.2. Ask your doctor about the

most likely cause of your pain.3. Ask about treatment alterna-

tives, their benefits and risks.4. Ask if you should also be

treated for depression.5. Follow through on your treat-

ment(s), and return if theydon’t work or cause problems.

6. If you become discouragedafter multiple treatments, askyour doctor about referral to apain specialist.Chronic pain can be frustrating,

but it can also be controlled withpersistence and a partnershipwith your doctor.

William J. Mayer, MD, MPHMedical EditorDo you have a subject you wouldlike the doctor to discuss? E-mailDocTalk@HopeHealth.com.

Heart attack seasonDeaths from heart attacks

increase significantly startingwith Thanksgiving, continueto climb through Christmas,and usually peak on NewYear’s Day.

One reason is that people maydelay getting medical help if theyhave signs of a heart attack dur-ing this time of year. That’s whyit’s so important to call 911immediately if you or someoneelse has signs of a heart attacksuch as chest pain, pain in theback, pain in the left arm or jaw,lightheadedness, dizziness, ornausea.Source: American Heart Association, Circulation,Vol. 110, pg. 3744

Winter skin careWhenever you step outside,

use lotions or creams that con-tain petrolatum, mineral oil,linoleic acids, ceramides, orglycerin to protect your skinduring the winter. Inexpensivepetroleum jelly also works well.

Use warm — not hot — waterwhen bathing, and apply moisturizerwithin three minutes after gettingout of the tub or shower to trapwater in the upper layers ofyour skin.

Cold temperatures and wind,along with heating and low humidityinside, can make skin dry, irritated,itchy, and susceptible to infection.Source: American Academy of Dermatology

Indoor tanningThe lamps used in

indoor tanning booths giveout ultraviolet radiation(UVA and UVB) at levels fargreater than the sun. Insome cases, it’s up to 15times higher.

UVA and UVB rays are aknown risk factor for skin can-cer, including melanoma, thedeadliest type.

Yet more than one millionpeople use tanning salons on anaverage day in the U.S., and 70%of them are women between theages of 16 to 49. If you want tolook “tanned” without lookingolder than your age, try tanningcreams.Source: American Academy of Dermatology

Looks can fool youUse a measuring cup

to portion out your cerealservings, and within a few daysyou should be able to “eyeball”the correct serving size.

People eat more cereal frombigger bowls, even though theythink the opposite is true, saysfood researcher Brian Wansinkof Cornell University. It’s calledthe “size-contrast illusion.”

Smart Living

Slowly cut down on your sodium intake,and your preference

for salty foods will decrease.

hyBites!

5

The information in this publication is meant tocomplement the advice of your health-care providers, notto replace it. Before making any major changes in your

medications, diet, or exercise, talk to your doctor.© 2006 by the Hope Heart Institute, Seattle, WA

• Institute Founder: Lester R. Sauvage, MD• Material may not be used without permission.

• For subscription information, or reprint permission,contact: Hope Health, 350 East Michigan Avenue,

Suite 301, Kalamazoo, MI 49007-3851 U.S.A.• Phone: (269) 343-0770 • E-mail: info@HopeHealth.com

• Website: www.HopeHealth.com Printed with soybean ink. Please recycle.

Bee carefulIf you use honey, make sure

you don’t give it to a child under12 months of age.

The naturally occurring bacteriain honey may cause infant botulism(food poisoning) and may increasean infant’s risk for Sudden InfantDeath Syndrome.Source: American Academy of Pediatrics

Protect yourselffrom scams

When solicitors contactyou with offers to do home repair,yardwork, or provide other services,be aware of these red flags:• Pressure to act quickly• Requests for cash, wire

transfers, or blank checks• Payment required before

product or service is delivered• Unable to give an estimate until

work begins• No written contract, particularly

for yardwork or home repair• Unsolicited offers• Requests for birth date, Social

Security number, and bankaccount number

• No phone number or addressother than a post office box

• References unavailable• Phone solicitors who want

to meet in your homeSource: The Hazelnut, Vol. 27, No. 3, pg. 10,City of Tukwila, WA

Health risk of tattoosHepatitis B is one of the

health risks to be aware of ifyou get a tattoo.

The virus attacks the liver andcan be spread by anything thatmight have blood on it, includingneedles, toothbrushes, and razors.Make sure the tattoo artist steril-izes needles and equipment, usesdisposable gloves, and washeshands properly.

Hepatitis B can also be spreadby having sex with an infectedperson. The best protection againsthepatitis B is vaccination, whichis recommended for everyone under19 years of age as well as health-care workers and other high-riskpeople.Source: U.S. Centers For Disease Controland Prevention

Nature vs. nurtureHow well you age has

more to do with lifestyle thanwhat you inherited from yourparents and grandparents.

“Only about one-third of agingis heredity; the rest is acquired —that means you are responsible foryour own old age,” says John W.Rowe, former director of theMacarthur Foundation Researchon Successful Aging.

Not smoking, exercise, a nutri-tious diet, controlling your weight,staying connected with family,friends, and meaningful activitiesare elements of successful aging.

Medical Editor: William Mayer, MD, MPH Medical Advisory Board: Victor J. Barry, DDS • Renee Belfor, RD • Kenneth Holtyn, MS • Robert H. Knopp, MD • Gary B. Kushner, SPHR, CBP • Vicki Rackner, MD, FACS • Lester R. Sauvage, MD • Wallace Wilkins, PhD

For more information, visit www.HopeHealth.com

F I S C A L F I T N E S S

How to save on your insurance costsand still get good coverage

1. Comparison shop between insurance carriers. Just be sureyou’re comparing similar coverage.

2. Look for carriers that offer discounts if you purchase morethan one type of insurance.

3. Don’t smoke. Healthy nonsmokers can save, not only on lifeinsurance and non-group medical coverage, but on automobileand homeowner’s policies as well.

4. Increase deductibles and avoid small claims.5. Look for automobile plans that offer discounts for teenagers

who get good grades or take driver’s education courses.6. Carry only liability coverage on older cars that are not worth

very much money.7. Inquire about car insurance discounts for features such as

anti-theft devices.8. You may be able to drop private mortgage insurance on your

home when at least 20% of your equity has been paid.9. Security systems, smoke detectors, and living near a fire

station can lower home insurance rates.10. If you and your spouse have separate employer plans,

determine which health plan offers the best coverage and avoidduplicating costs.

11. Lower the premiums on disability and long-term carecoverage by increasing the period before benefits begin.

12. Purchase long-term care insurance early, instead of waitinguntil your late 60s or 70s.

Source: The National Endowment for Financial Education (NEFE) atwww.nefe.org

Alcohol-free hot toddies Orange-cranberry toddy:

Combine and heat to boiling 2 cupscranberry juice, 1⁄4 cup sugar, 1 stickcinnamon, 8 whole cloves, 6 cupsorange juice. Serve with orange slices.Source: Pennsylvania Liquor Control Board

Lemon-ginger toddy: Add thejuice of half a lemon, a quarter-sizepiece of ginger, and 2 teaspoons ofhoney to a mug of boiling water.Let steep at least 3 minutes.Source: Jill Novartz, Food Network Kitchens

DRIVEN TO DISTRACTION?

Adults andhyperactivityAdults with ADHD

(Attention DeficitHyperactivity Disorder) maynot even be aware they havethe condition. Yet they find itimpossible to get organized, stickto a job, and keep appointmentson time.

Although ADHD begins in child-hood, between 30% and 70% ofchildren who have it will continueto have symptoms as adults.Frequent hyperactivity, inatten-tion, and impulsive behavior thatrepeatedly sabotages your lifeare classic signs. It’s importantto get a professional diagnosis.Occasionally being distractedor forgetful does not mean youhave ADHD.

Adult ADHD can be treated withbehavioral therapy and medication.Simple things that may help: Keepa large calendar and a date bookwhere they can be easily seen.Make reminder notes, and havea special place for keys, bills,and paperwork.Sources: National Institutes of Health;National Institute of Mental Health

6

ways tosimplify theholidays1. Acknowledge that you can’t do it

all. Ask each family member to writedown what they want to do most. Thendecide on two or three things thatwill be meaningful to all.

2. Give yourself permission to say NO to any invitation thatyou don’t want to accept.

3. If you have two or more sets ofrelatives to visit, try to combinefamily celebrations or visit neutralterritory, like a vacation home.Alternate Christmas and Thanksgivingwith different sets of parents fromyear to year.

4. Feel free to establish new traditions.There’s no reason to continue somethingyou no longer enjoy just because you’vealways done it that way.

5. Don’t make food the focus of yourgatherings. Consider catering all orpart of your holiday meal.

6. Avoid stressful gift-giving mythssuch as: You need to spend the sameamount of money on gifts every year;if someone gives you a gift you mustreciprocate; it’s necessary to continue the gift-giving cycle once it’s started.Talk to friends and relatives — theymay want to stop the obligatorygift giving, too.

Source: Unplug the Christmas Machine,by Jo Robinson and Jean CoppockStaeheli (William Morrow and Company)

6

Everyday survival kitLITTLE THINGS THAT MEAN A LOT

• Toothpick — to remind you to pick the good qualities in

everyone.

• Rubber band — to remind you to be flexible. Things may not

always go the way you want, but they can be worked out.

• Band-aid — to remind you to heal hurt feelings, whether

yours or someone else’s.

• Eraser — to remind you everyone makes mistakes.

• Candy kiss — to remind you everyone needs a hug or a

compliment every day.

• Mint — to remind you that you are worth a mint to your

family and friends.

• Sugarless gum — to remind you to stick with it and you

can accomplish anything.

• Pencil — to remind you to list your blessings every day.

• Tea bag — to remind you that you never know how strong

you are until you’re in hot water.

Source: Unknown

Smart Living

To achieve a work/lifebalance: Accomplishand enjoy something

every day.

health yourself

family

7

CAREGIVING

Get the whole family involved

❝

❝DecemberHealth Observances

Safe Toys andGifts MonthUse this safety checklist tobuy toys or other gifts forchildren:• Only buy toys meant for the

child’s age.• Read all warnings and package

instructions.• Avoid toys with sharp or rigid

points, spikes, rods, or danger-ous edges.

• Avoid toys that shoot or includepoints that fly off.

• Avoid toys with any small partsthat could be swallowed orcause choking. Any object thatcan fit into a toilet paper tube,or that is less than 21⁄2 incheslong is unsafe for children.

• Look for the letters ASTM onthe packaging. It means thetoys are made with materialsthat meet the standards of theAmerican Society for Testingand Materials.Teach your children how to

safely use toys, and watch themwhen they play. Every year thou-sands of children under 14 sufferinjuries — even blindness — fromunsafe toys.Sources: Prevent Blindness America;American Academy of PediatricsKIDS & THE INTERNET

Acronyms every parent should know

One thing you can do to keep your kids safe in cyberspace is to learn as much as possible about the acronyms used in chat rooms,

e-mails, and text messaging. Some of the most common ones:

PAW . . . . . Parents are watchingPAL . . . . . . Parents are listeningPOS . . . . . Parents over the shoulderPIR . . . . . . Parents in roomP911 . . . . . Parent alertASL . . . . . Age-sex-locationMorF . . . . Male or femaleKFY . . . . . Kiss for youWYCM . . Will you call meLMIRL . . Let’s meet in real lifeSYT . . . . . See you tonight

• If you’re the primary caregiver, call a family meeting to discuss ways in whicheach family member can help.

• Organize a list of what needs to be done,and then ask for volunteers. One person maybe responsible for taking the family member todoctors’ appointments. A family member wholives out of town can pay bills and researchfinancial options.

• If possible, the person being cared forshould have a say in how his or her needsare met.

• Everyone should have thechance to voice their opinionand express their concerns.If you can’t compromise on a care-giving plan, agree to talk to thefamily physician, a counselor, oranother outside person.

• When you feel like someoneisn’t carrying their weight, findout why. Sometimes siblings don’twant to interfere with the primarycaregiver, or they simply don’t knowwhat to do.

Other safety tips:Place the computer in anarea where you can easily monitor its use,not in the child’s room; learn how to setparental controls and how to check thebrowser’s history files.For more information,visit http://www.cybertipline.com/.Source: National Center for Missing and Exploited Children

CAREGIVING TIP

If your loved one hasdementia and becomes

more agitated at night or isunable to sleep, try a soothingmassage or music to helpthem relax.

It may also help to keep thehouse well lit and close curtainsto shut out darkness.Source: Family Caregiver Alliance

© HHI

your health matters

body, mind,and soul

❝Mothers, food, love, andcareer. The four major guiltgroups.”

— Cathy Guisewhite

❝The way I see it, if youwant the rainbow you gottaput up with the rain.”

— Dolly Parton

❝Being an optimist afteryou’ve got everything you wantdoesn’t count.”

— Kin Hubbard

❝People are so worriedabout what they eat betweenChristmas and the New Year,but really they should beworried about what they eatbetween the New Year andChristmas.”

— Unknown

❝There ain’t no way tofind out why a snorer can’thear himself snore.”

— from Tom Sawyer,by Mark Twain

For additional copies of this issue, contact Hope Health at 1-800-334-4094 or send an e-mail to: personalization@hopehealth.com.

This offer is valid for companies that participate with ACEC.You will need to request newsletters EACH issue.

help you make changes toward a healthier life. A variety of pro-grams are available to help you lose weight, get in shape, stop smoking and proactively addressother health concerns.

Sticking to the programs couldn’tbe easier. When you sign up for aHealthy Living Program, you willreceive a To-Do list of action itemsthat can help you reach your incre-mental goals. You’ll receive weeklygoal email reminders with high-lights from your To-Do list andmotivational support to help keepyou on track.

In addition to participating in theHealthy Living programs, you canview online seminars on topics suchas beginning to exercise, settinggoals, reducing risks for diabetes,or even time management.

If you need chronic illness andlong-term care condition manage-ment, HealthBridge ConditionManagement (previously known as the ACEC L/HIT Health Man-agement program) is also available to you. These programs assist inmanaging the chronic conditions of asthma, coronary artery disease,congestive heart disease, chronicobstructive pulmonary disease and diabetes. When you enroll in

a program, a health coach will contact you to review your healthstatus, answer questions, provideencouragement and support you inyour efforts to manage your condi-tion. A staff of professionals will be available to answer more complexmedical questions.

Last but not least, HealthBridgeNurseline gives you around-the-clock access to a registered nurse.You can contact a registered nurse24 hours a day, 7 days a week, 365days a year for answers to health-related questions, for information onroutine illness and minor injury, orto get in touch with other healthcareresources.

HealthBridge is like having a personal support team of regis-tered nurses, health educators and dieticians working with you and your doctor to answer confus-ing medical or treatment questions,educate you on a condition or diagnosis, and to help you betterunderstand your doctor’s treat-ment plan. You will be able to accessHealthBridge through our websiteat www.acec.healthplan.com, begin-ning January 1.

HealthBridge is Your Path to Wellness! (Continued from page 1)