Fall 2013

F I T N E S S . W E L L N E S S . C O M M U N I T Y.
Fall 2013
Care for the Caregiver
Hidden Child-Safety
Hazards in the Home
Getting Real with MyPlate
Understanding High Blood Pressure
Maj. David Long, USAF, with wife
Jody and sons Cameron and Ryan,
members since 2010
fall calendar
september
Autumn begins
22
october
Be sure to schedule your flu shot.
Happy Birthday U.S. Navy
14
Eid al-Adha (est.)
31
13
Columbus Day
15
Halloween
november
Daylight Saving Time ends
(move clocks back)
3
Read the US Family Health Plan Member
Handbook online at usfamilyhealth.org
Happy Birthday U.S. Marine Corps
11
Hanukkah begins at sundown
28
10
Veterans Day
27
Thanksgiving Day
december
Pearl Harbor Remembrance Day
21
Christmas Day
2
31
7
First day of winter
25
New Year’s Eve
inside
Fall 2013
FITNESS
Getting exercise when
you’re a caregiver •
Post-meal walks for
blood-sugar regulation • Raking
leaves for the health of it
WELLNESS
Learning about MyPlate
• Time to line up your
flu shot • Blood pressure ups and downs • Finding
farm-fresh produce all fall • Child
safety at home
COMMUNITY
David Chicoine on
staying in touch with
U • Face to Face with
Elaine McDonald • A look back
at summer • Getting to know
member Bobbe Young
US Family Health Plan members
choose from a network of over
1,500 civilian primary care
providers and thousands of
specialists, plus a large network
of civilian hospitals.
Who We Are
US Family Health Plan of Southern New England is a Department of Defense TRICARE Prime option, and one of six
regional US Family Health Plan programs across the nation. Our large network of civilian doctors, hospitals, and other
health providers serves Plan members who live in Massachusetts, Rhode Island, and parts of southern New Hampshire
and northern Connecticut.
We pride ourselves on friendly, personal service. If you have questions, call us at 1.800.818.8589 (toll-free).
If you’re nearby, come visit our headquarters in the historic Brighton Marine building in Brighton, Massachusetts.
You can also get to know us better at usfamilyhealth.org or at facebook.com/USFHP.BrightonMarine.
3
gazebo
a message from David Chicoine,
our Senior Vice President and Plan CEO
Paper
It has been a year since we
launched this magazine as an
enhanced means to communicate
with our membership and provide
you with the lifestyle tools to lead
healthy and happy lives. As I was
reflecting on the first anniversary
of U, I was reminded of the
tradition that designates “paper”
as the symbol of the first wedding
anniversary. It seems somehow
appropriate as a metaphor, since
the way in which we touch your
lives is through the paper you are
holding in your hands. This made
me curious as to why paper was
the symbol of first anniversaries.
So I began a search of the Internet
to see if I could understand this
tradition.
The past year has given
us the opportunity to
meet some lovely and
interesting members. I
hope you have enjoyed
getting to know them
as much as we have.
4
I learned that the symbols of
anniversaries have evolved over
hundreds of years and only in the
last century were they applied
to lesser anniversaries than
25 (silver) or 50 years (gold).
It appears that, as with many
traditions, the real meaning may be
in the eye of the beholder. However,
some of my research suggested
that paper may have come to be
selected for the first anniversary
because it represents the fragility
of love and how easily it can break
and in some cases be thrown away.
It is a reminder that love needs
looking after. I also learned that
paper may have been selected for
its simplicity and modest value,
which was emblematic of young
love yet to be nurtured over a
lifetime into something of
greater value.
Although the first anniversary of
our magazine is not the same as the
first anniversary of a marriage, we
do believe that the symbol of paper
is a good one for both efforts. We
launched a new partnership with
you through our magazine and
we hope that this relationship has
been as rewarding for you as it has
been for us. We love putting the
magazine together each quarter
for you, anticipating your needs
and desires, and trying to make
you happy.
The past year has given us the
opportunity to meet some lovely
and interesting members. I hope
you have enjoyed getting to know
them as much as we have. Like
spouses in a new marriage, we are
growing together. We want to keep
working with you to make this
relationship better and stronger
in the coming years. Please let us
know how you feel and what is
working for you. Because, as with
a marriage, before you know it we’ll
be golden.
WELLNESS and YOU
Jessica Carter with
daughter Felicity,
members since 2010
YOU
FOC US ON
SERVING
When we say that US Family Health Plan focuses on you, we mean it. We want you
to stay healthy and fit, and we want you to make use of our entire range of benefits.
Extra support for members
with dementia
We’re pleased to announce that
extra support is now available for
our members who struggle with the
difficulties of dementia. Together
with Tufts Health Plan, we have
developed a relationship with the
Alzheimer’s Association, which offers
a comprehensive dementia program.
Tufts case managers will identify
members who meet the criteria
for referral to the Alzheimer’s
Association program, then contact
the member’s primary care provider
for support with the referral process.
Primary care providers may also
directly refer members into the
program. A referral does not require
the specific diagnosis of Alzheimer’s
disease, just dementia.
The program helps members and
caregivers find community resources,
educates caregivers about the natural
course of dementia, and helps with
management strategies.
High ranking again for
member satisfaction
Warm thanks to the nearly 750
members who participated in the
2013 CAHPS® survey of commercial
adult health plans in the United
States. Your time and patience with
the survey makes it possible for us
to know what areas we excel in, and
where we can improve. The results
have just come in, and we’re proud
to announce that once again the Plan
ranked in the 99th percentile for
member satisfaction.
5
COMMUNITY and YOU
face to face
When Elaine McDonald moved
from Jamaica at age 19, she didn’t
know that she would have a career
in health care. But she did know
that she would spend a lifetime
serving others. “My mother,” she
says, “was always helping others
and giving back to the community.
For my family, that is a way of life.”
From her mother, for many years a nutritionist
at Boston Children’s Hospital, Elaine also
learned the importance of patience, education,
and hard work. “She raised 11 children, then
helped other families understand how to keep
their children healthy.”
with US Family Health Plan
Elaine
McDonald
Member Education Specialist
“It’s a pleasure to serve
our members and get
to know them on a
personal level.”
Elaine has a gift for getting things done
and focusing on what’s important. Since
joining US Family Health Plan 16 years ago,
she has earned a master’s degree, started
her own family, and helped thousands of
members understand how to make the most
of their health care benefit. She is also an
active member of her church and her local
community.
Elaine is always mindful of the honor of
working with service members and their
families. “I have a cousin who served two
tours in Iraq, so I know firsthand what military
families experience and about the sacrifices
our members have made for our freedom.”
6
Among our members, Elaine’s kindness,
knowledge, and professionalism are legendary.
Many have taken the time to remind us how
fortunate we are to have her at the Plan: “Not
only did Elaine assist us, she did so with a
smile and while going above and beyond…”
one recently wrote. Another member took
the time to say, “My wife was very sick and
Ms. McDonald was so helpful and caring to
me and to us.” “She lifted a great weight
from my shoulders,” commented another.
Small Talk
Favorite music
Reggae and gospel
Other interests
Cooking, especially
Jamaican specialties
Light of her life
3-year-old son K’von
FITNESS and YOU
care for the caregiver
When you’re the caregiver
It’s important to care for yourself, too
If you are the primary caregiver for a family member
with medical needs, you’re not alone. According
to the Family Caregiver Alliance, there are over 44
million family caregivers in the United States caring
for parents, spouses, children, and other relatives.
Caregiving can bring rewards, including an increased
sense of purpose and the chance to strengthen
relationships. But caregiving takes significant time
and energy. For many caregivers, much of that time
and energy comes at the expense of their own needs
for sleep, exercise, and personal interests.
Work exercise into your day
Regular exercise is important for everyone, but
it’s especially important if you’re under caregiving
stress. According to the National Institute on Aging,
physical activity can help you:
• Keep your energy level up
• Improve your mood
• Maintain and improve your physical strength
and fitness
• Manage and prevent chronic conditions like
diabetes, heart disease, and osteoporosis
You can stay physically active by:
• Taking exercise breaks throughout the day. Try
three 10-minute exercise breaks if you can’t take
time for a 30-minute exercise break.
• Make an appointment with yourself to exercise.
Set aside specific times and days of the week for
physical activity. Walking, biking, and dancing are
all good ways to exercise.
• Exercise with a friend and you’ll get the added —
and important — benefit of social support.
Resources
If you’re a caregiver, it’s important to find out about resources
that can help you ease your stress, find support, and make
time for yourself. These organizations and websites can help:
Alzheimer’s Association
alz.org
1.800.272.3900 (toll-free)
Information and support
for people with Alzheimer’s
disease and their caregivers,
including a telephone support
line.
Family Caregiver Alliance
caregiver.org
1.800.445.8106 (toll-free)
Veterans Administration
Caregiver Resources
caregiver.va.gov
1.855.260.3274 (toll-free)
(caregiver support line)
Information, services, and
support for families caring
for veterans, including a
telephone support line.
Information and resources for
family caregivers, including an
online state-by-state resource
locator.
• If it’s possible, find ways to be active with the
person you’re caring for. Both of you will benefit
from the physical activity.
7
PROT EIN
G R AINS
VEGETAB LES
F R U I T S & D AIRY
G ETTIN G R E A L WITH
MyPlate
If you’re interested in healthy eating, you’re probably familiar with the US
Department of Agriculture’s food pyramid. Created in 1992 and updated three
years later, it was a useful but sometimes hard-to-understand way to show what
healthy eating looks like.
Two years ago, the USDA replaced the pyramid with a different kind of graphic,
called “MyPlate.” The idea is simple: which food groups, in what proportions,
on one dinner plate. Consistent with today’s nutrition research, half the plate is
fruits and vegetables, and the other half is grains and protein. There’s a serving
of dairy on the side.
The USDA supplements MyPlate with this advice:
8
Food to increase
Foods to reduce
• Make half your plate fruits
and vegetables.
• Make at least half your grains
whole grains.
• Switch to fat-free or low-fat
(1 percent) milk.
• Compare sodium in foods like soup,
bread, and frozen meals — and
choose foods with lower numbers.
• Drink water instead of sugary drinks.
WELLNESS and YOU
To download a copy of “MyPlate” for your
refrigerator, go to choosemyplate.gov.
Here’s how MyPlate translates:
V E G E TABLES
GR A IN S
PR O T EIN
Arugula salad with cucumbers,
feta, and mint
6 chopped mint leaves
6 tablespoons olive oil
11/2 tablespoons red wine vinegar
3 cups arugula
1 small cucumber, peeled and sliced
¼ cup crumbled feta cheese
Fresh-ground black pepper
In a large bowl, whisk mint, olive oil,
and vinegar. Add arugula and toss.
Add cucumber and feta and toss again.
Sprinkle with black pepper.
Kasha with bell pepper confetti
2 teaspoons olive oil
½ cup diced onion
¼ cup diced red bell pepper
¼ cup diced green bell pepper
1½ cups water
¾ cup kasha (also known as buckwheat)
¼ teaspoon dried oregano
¼ teaspoon salt
Fresh-ground black pepper
Heat the oil in a 4-quart saucepan over
medium heat. Add onion and cook for 5
minutes, stirring occasionally. Add the
bell peppers and cook for 2 minutes.
Remove the peppers and onions and
set aside.
Add the water to the saucepan and bring
to a boil over high heat. Stir in kasha,
reduce heat to medium low, and cover.
Simmer for 10 minutes, until kasha is
cooked and water is absorbed. Stir in
the peppers, onions, oregano, and salt.
Sprinkle with black pepper.
Simple baked cod
4 cod fillets, 4 ounces each
1 lemon, cut into 4 wedges
1 teaspoon dried thyme (or 1 tablespoon
fresh thyme, chopped)
Preheat oven to 350⁰F. Lightly coat four
squares of aluminum foil with olive oil
or cooking spray. Place a cod fillet on
each piece of foil, squeeze a lemon wedge
over each fillet, and sprinkle with thyme.
Wrap the foil around the fish, place the
packets in the oven, and bake until the
fish is opaque throughout (about 10
minutes).
F R U IT S & D A I RY
Apples and cheese
End your meal with a chunk of New
England cheddar and a local apple.
McCouns and Northern Spies are
especially flavorful.
9
WELLNESS and YOU
on call
with Dr. Rollinger
High blood pressure
One of the most common conditions
I see in my practice is high blood
pressure or hypertension. I was
discussing this condition with one of
my patients when it became clear to me
that it may be easily misunderstood.
Blood pressure is the force of the blood
when it pumps through the arteries
leading from the heart. High blood
pressure can damage many organ
systems in the body.
Charles Rollinger, MD,
is our Vice President
of Medical Management
and Quality
What the numbers mean
HI G H
Systolic 140 or above
or
Diastolic 90 or above
PRE-HIGH
Systolic between 121-139
or
Diastolic between 81-89
NO RM A L
Systolic 120 or less
and
Diastolic 80 or less
10
It is estimated that up to one in three
Americans has high blood pressure.
The condition is called “the silent
killer” because it usually has no
symptoms. The only way to know is to
have your blood pressure measured.
Besides your doctor’s office, many
pharmacies, fire departments, and
senior centers can measure blood
pressure.
Understanding the numbers
Blood pressure is measured by
two numbers that are reported as
one number above the other. The
top number, or the “systolic” blood
pressure, is the pressure when blood
is pumping from the heart. The lower
number, or the “diastolic” blood
pressure, is the pressure when the
heart is relaxed between beats.
coronary events and kidney failure.
Because of this increased risk, their
goal numbers for blood pressure are
lower than others.
Controlling hypertension
Hypertension can be controlled with
medication, weight loss, changes in
diet (including sodium reduction),
and exercise. For some patients,
alcohol reduction is important,
because consuming more than two
drinks a day can lead to high blood
pressure. Relaxation exercises or yoga
may also help lower blood pressure.
Please get your blood pressure
measured and talk to your health
care provider about the numbers. You
can help avoid serious problems down
the road.
Really? That much sodium?
To stay within the American Heart
Association guidelines of fewer than
1,500 mg (about half a teaspoon) of
sodium a day, be sure to pay close
attention to sodium amounts in
packaged food. You’ll find the details
in the label’s “Nutrition Facts” box.
sodium per serving
The importance of treatment
High blood pressure can affect many
organs in your body. If untreated, it can
cause heart damage, stroke, or kidney
damage. High blood pressure may also
lead to a higher incidence of dementia.
People with diabetes or heart disease
are at particular risk if their blood
pressure is uncontrolled, because
they are already at increased risk for
aim for foods that contain
5% or less of the Daily Value
COMMUNITY and YOU
supporting our community
Staying connected with
the military community
is important to US Family
Health. When we know
you better, we can make
sure that we provide the
care that you need. We
made the connection
over the summer in
several ways.
In June, for the third year, US
Family Health Plan was a proud
sponsor of Armed Forces Night
with the Pawtucket Red Sox.
Plan members who won tickets
enjoyed a pre-game barbecue and
watched Captain Michael Calcagni
of the 169th Military Police
Company of the Rhode Island
National Guard, recently returned
from deployment to Afghanistan,
throw out the first pitch.
In July, we sponsored Military
Night at the Lowell Spinners.
Air Force Major David Long,
whose family joined the Plan in
2010, threw out the first pitch.
Attendees were also treated to
a pre-game barbecue, and the
lucky first thousand ticket-holders
received Plan-sponsored “Band-of
Brothers” bobblehead figurines.
We were also involved in the
“Summer Buzz” activities
exposition at Hanscom AFB and
Coast Guard Day at AS Cape Cod.
Top: Spinners outfielder, Manuel Margot,
with Major David Long.
Bottom: PawSox outfielder, Justin Henry,
with Captain Michael Calcagni.
Top: Quinn Rogan and Cal Cagni with
PawSox mascots, Sox and Paws.
Middle: Michael J. Church and Cal Cagni
salute the American flag during the
National Anthem.
Bottom: a WWII re-enactor; Phil Perugini,
a WWII Veteran of Easy Company; and
Major David Long.
11
WELLNESS and YOU
healthy tips
You’ll just
feel a pinch
It’s time to schedule
your flu shot
Before you hit that couch
Put on your walking shoes
According to a new study,
taking a short walk after each
meal, for three meals a day,
can help regulate blood-sugar
levels and reduce the risk of
type-2 diabetes, especially in
older people.
Participants in the study were
divided into three groups. One
group took a 15-minute walk
after each meal, one group
walked for 45 minutes in the
morning, and the other group
walked for 45 minutes in the
afternoon.
Researchers, who continuously
monitored all participants’
blood-sugar levels, found
that the short after-meal
walks were more effective at
regulating blood-sugar levels.
Loretta DiPietro, PhD, and
Stephen Ross, MD, Diabetes
Care, June 12, 2013.
Researchers, who continuously monitored all participants’
blood-sugar levels, found that the short after-meal walks
were more effective at regulating blood-sugar levels.
12
The best way to prevent
seasonal flu is to get
vaccinated each year. Be
sure to call your primary
care provider’s office now to
schedule your vaccination,
or take advantage of the free
flu shots that are available in
some workplaces.
Remember that good health
habits like covering your
cough and washing your
hands often can help stop the
spread of germs and prevent
respiratory illnesses like the
flu. Eating well, drinking lots
of fluids, and getting plenty
of exercise and sleep can help
you resist illness, too. You can
find out more about seasonal
flu and the immunization at
flu.gov, the US government’s
comprehensive flu website.
Hidden child-safety hazards in the home
Whether the grandchildren are coming to
visit or you have young children of your
own, take time to make sure your home
is safe. The U.S. Consumer Product Safety
Commission has identified the following
hazards that tend to be overlooked when
childproofing:
• Magnets. Small, strong magnets,
sometimes marketed in sets as “desk
toys,” if swallowed, can attract each
other inside the body and block, twist, or
tear the intestines. Always keep magnets
like these well out of reach of children.
If you think your child has swallowed
a magnet, seek medical attention
immediately.
• Recalled products. Be aware of the
latest safety recalls and be sure to
remove dangerous products from your
home. You can sign up for recall notices
at cpsc.gov.
• Window blinds. Never place a crib or
playpen near a window blind. To prevent
strangulation, use only cordless blinds
or install safety devices on blind cords.
Also be sure to install window guards or
stops to prevent falls.
• Tipovers. Children climb. Top-heavy
furniture, like bookcases, televisions,
and stoves, can tip over and crush young
children. Attach them to a wall with
brackets.
Whether the grandchildren are coming to visit or you have young
children of your own, take time to make sure your home is safe.
Farm fresh through the fall
We all know that fresh produce
tastes best. So we’re happy
to report that many farmers’
markets in New England stay
open well into the fall. Some
continue, under rooftops,
through the winter.
You can find out locations and
times at these terrific websites:
Massachusetts Department
of Agricultural Resources
Mass.gov/agr/massgrown
Farm Fresh Rhode Island
When the
autumn
leaves
begin to fall
You may want to
exchange that leaf
blower for an
old-fashioned rake.
According to the
National Heart, Lung,
and Blood Institute, a
person who weighs
130 pounds who rakes
leaves for 50 minutes
will burn 210 calories.
Someone who weighs
in at 155 pounds will
burn 250 calories.
Raking provides other
benefits, too: you’ll
work out your arms
and shoulders, get some
fresh air, and have a
chance to talk with
the neighbors.
You may want
to exchange that
leaf blower for an
old-fashioned rake.
farmfreshri.org
13
COMMUNITY and YOU
in the long run
US Family Health Plan member
Roberta (Bobbe) Young, LtCol USAF (Ret.), MHA
A chance meeting with
an Air Force medical
recruiter opened a world of
experiences for US Family
Health Plan member Bobbe
Young. Joining the highly
selective Air Force Medical
Service Corps meant a leap
from Kentucky, where Bobbe
grew up, and Ohio, where she
went to college, but it was a
leap she gladly made.
“I have benefited from my military
experiences in many ways,” she says.
“The military taught me to be flexible.
It helped me become someone who
is unafraid of change.” It also helped
Young uncover her passion and
professional strength, as an expert in
medical-facility planning and design.
14
Young’s postings as a hospital
administrator included Shepherd
AFB, Wright Patterson AFB, Luke
AFB, Tyndall AFB, and Kunsan AB.
Along the way, she was selected as
an Air Force-sponsored student at
the Medical College of Virginia in
Richmond, from which she received
a master’s degree in health care
administration. At Tyndall AFB,
in Florida, she discovered her gift
for planning medical facilities and
campuses. She continued to hone her
skills, first in the Atlanta Regional
Office of the Air Force Health Facilities
Division, and later at the Division
Headquarters at Brooks AFB in San
Antonio. Young's expertise led her to
roles as the Chief Consultant to the
Air Force Surgeon General for Health
Facility Planning and as Deputy Chief
of the AF Health Facilities Division.
After retiring from the Air Force,
Young joined Baystate Health as
Director of Facilities Planning &
Management, where, among many
projects, she led the planning
and design of Baystate Medical
Center’s “Hospital of the Future,” a
640,000-square-foot addition to the
Springfield campus and home to the
new Davis Family Heart & Vascular
Center. The experience led her to
Sterling Planning Alliance, the health
care planning division of Steffian
Bradley Architects, where she is now
the Managing Principal of Sterling.
Young speaks modestly about her
pivotal role in the facility's design
and construction: “What I do,” she
says, “is to create a bridge between
the designers and the medical folks.”
To her, good medical-facility design
“makes the staff feel valued while at
the same time it helps reduce the
level of stress and fear in patients.”
“Embrace every
opportunity that
comes your way.”
"I love what I do. My passion is to
create patient-, family-, and stafffriendly environments that are not
only warm and inviting, but are also
efficient and effective places to deliver
exceptional care,” Young says. “After
a project is finished, I love to watch
patients and staff using the facility,
knowing that it is so much better
than what they previously had to
‘work around’.”
Bobbe, who lives in Rhode Island with
her spouse, Mary Shaw, enjoys travel,
reading, music, and “anything outside
on the beach.” We’re honored that she
has chosen US Family Health Plan for
her health care benefit.
Small Talk
On Bobbe’s e-reader
Mysteries, history, and historical fiction,
most recently Sidney Painter’s William
Marshal: Knight-Errant, Baron, and
Regent of England.
Favorite destinations
Italy, the UK, Bermuda. She and Mary
will travel to France this fall.
at ease
SWINGING ON DELICATE HINGES
THE AUTUMN LEAF
ALMOST OFF THE STEM.
— JACK KEROUAC
15
77 Warren Street
Brighton, MA 02135
What would you
like to read about?
We welcome your comments about our
magazine. Are there topics that you’d
like to read about in a future issue?
Write to [email protected].
Kerry Tucker
Senior Editor/Writer
This month's U was drawn by June Bucell, 10-year-old daughter
of Michael Bucell, our Director of Marketing & External Services.
She is the sister of 5-year-old Nola Bucell.
Jill Parker
Senior Graphic Designer/Photographer
Kelly Lorenz
Cover photograph
Hal Morgan
Inside back photograph
© 2013 Uniformed Services Family Health Plan.
All rights reserved.
TRICARE is a registered trademark of the Department of Defense, TRICARE Management Activity. All rights reserved.