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“Exercise” doesn’t live in a gym, a track and field, a class or DVD. These environments are certainly meant to facilitate fitness, but you don’t have to belong to a gym to bring more exercise into your life.

So, if not the gym, then what?

Of the three areas of fitness—flexibility, aerobic exercise and muscle strength—there are lots of different ways to increase your activity level right at home.

Aerobic activities you can do at home

Aerobic exercises make your heart beat faster and make you breathe harder. Experts suggest that you do at least 2.5 hours of moderate activity a week or at least 1.25 hours of vigorous activity a week. It's fine to do blocks of 10 minutes or more throughout your day and week.

Moderate	Vigorous
Take a brisk walk Push a lawn mower Sweep, perhaps to lively music Rake leaves or shovel snow Dance Play actively with your children	Jog or run Play a basketball game in the driveway Use an aerobic dance DVD Jump rope Climb steps

Need some motivation?

Some people find that exercising with others is helpful, since the group environment naturally provides encouragement and structure. In addition, an instructor leading the group can provide evidence-based support that will help you to achieve your health and wellness goals.

Join us for group exercise at the FCHP Information Center. We have a great space, the right equipment and a trainer who will give you an exhilarating workout.

Want something more private and one-on-one? Schedule time with our personal trainer, who will do a fitness assessment which measures your current level of fitness, including cardio, strength, balance and flexibility. Then, she’ll provide a personalized workout for you.

Group exercise, Saturdays, 9 – 10 a.m. $60 (Begins April 13, 6 weeks)
Personal training and fitness assessments, Saturdays (by appointment) 10 a.m. and 11 a.m., $50 per session

To register for classes, please call 1-888-807-2908, option 4.

Source:
Healthwise Knowledgebase

Caregiver seminar, 3/25/13

Wed, 06 Mar 2013 12:46:42 -0500

Free seminar - "Caring for you and your loved one with dementia"

March 25, 5:30 p.m.

Posted March 6, 2013

Caregivers are invited to the FCHP Information Center on Monday, March 25, to learn tips and techniques to bring more joy to your role as a caregiver for someone with dementia.

Debbie Floyd, LICSW, will talk about:

New ways to communicate with your loved one
Powerful tools to create positive outcomes
Practical solutions and insights that will enhance both your lives

The one-hour program starts at 5:30 p.m. For more information about the Info Center, visit the Info Center page.

Download a flyer for this program »

Related posts:

Photo: Royalty-free CORBIS

Focus on caregivers

Wed, 06 Mar 2013 12:42:44 -0500

Focus on caregivers

Caregivers are people who take care of others who are unable to care for themselves. There are professional caregivers as well as family caregivers. Family caregivers may be adult children, grandchildren, spouses, partners, friends, grandparents or other family member.

A caregiver's "job" is a 24/7, selfless, usually unpaid, often tiring, sometimes confusing role. Often, one doesn't ask to be a caregiver of one's parent or grandparent. It just happens.

This week, September 12 - 16, 2011, we dedicated to providing tips and stories about caregivers to help those who are caregivers and those who may become caregivers.

As stressful as caregiving may be, it's important to know that you are not alone. There are many resources to support you.

In the caregiver's toolkit

Short articles for caregivers:

Medical professionals are resources (9-12-11)
How can I help? (9-13-11)
Getting organized (9-14-11)

Feature

Caregiving for a loved one with an illness (9-15-11)

More information

Home safety seminar, 2/25/13

Thu, 21 Feb 2013 13:44:15 -0500

“Safety in the Home” seminar on 2/25/13

Posted February 21, 2013

Caregivers are invited to the FCHP Information Center on Monday, February 25, to learn about preventing accidents in the homes of their elderly loved ones.

Laural Aiesi, a registered nurse at Summit ElderCare, will talk about the factors of living safely at home – from everyday tasks to the environment inside and outside the home.

She’ll discuss the adjustments that a caregiver can make in a person’s home to help make their daily life easier and safer.

The one-hour program starts at 5:30 p.m. For more information about the Info Center, visit the Info Center page.

Photo credit

The many faces of tobacco addiction

Mon, 21 Jan 2013 16:07:24 -0500

The many faces of tobacco addiction

Posted January 21, 2013

T.J. Sweeney, interviewed here, is a smoking cessation group facilitator with FCHP's Quit to Win program. He uses a unique character as a tool to help people quit in conjunction with the support meetings and personalized stop-smoking plan that Quit to Win uses.

Q. Tell us about the five-headed dragon and what it means?

A. The five-headed dragon represents the things that influence a smoker’s behavior. Each “head” is an influencing factor -- your behaviors and habits, social situations, the emotional and psychological, and of course chemical attachments that make you want to use tobacco.

These factors are where the dragon’s name comes from, too. His name is Besochemps, which stands for – BEhavioral, SOcial, CHemical, EMotional, PSychological.

Q. What makes Besochemps an effective tool for people who want to quit?

A. When you look at why people use tobacco, it’s much more than a chemical addiction. Teaching about the behavioral triggers, social triggers, chemical cravings, emotional urges and psychological compulsions truly equips a quitter to become smoke-free and stay smoke-free! We teach them that they can slay that dragon of addiction!

Tobacco use is a complicated matter, and recovery from dependence works best with a comprehensive approach. Quitting can be hard, but it’s always worth it!

Q. How effective is FCHP's Quit to Win program?

A. When people attempt to quit tobacco on their own, only 4 to 7% of them succeed for an entire year, according to the American Cancer Society. When quitting in a group program, the National Cancer Institute says a 12-month quit rate of 12 to 15% is considered “successful.”

FCHP’s Quit to Win program consistently attains 12-month quit rates at or above 30% - more than twice the NCI benchmark for success!

Q. What programs are available to the community?

A. We’re excited to offer a ten-week Quit to Win class at the FCHP Information Center at White City beginning January 24. The 60-minute classes will be offered at 5:30 p.m. on 10 consecutive Thursdays and is open to all – for free!

Q. How do people contact you if they are interested in smoking cessation?

A. E-mail us at QuitToWin@fchp.org, or call 1-888-807-2908 to register for the class at our Info Center.

Hi!

Mon, 21 Jan 2013 15:53:25 -0500

Hi!

Posted March 31, 2010 by Katie

You've found us! Hi and welcome!

"Well Now" is Fallon Community Health Plan's blog, featuring healthy eating tips, exercise and activity suggestions, healthy lifestyle tidbits and even some information about making the most out of your health insurance.

Keep posted. We'll be publishing an article tomorrow, and then once every couple weeks.

For more updates on a daily basis, follow us on Twitter!

And, follow us on Facebook!

Exercise helps to fight depression

Mon, 21 Jan 2013 15:53:25 -0500

Exercise helps to fight depression

Posted April 1, 2010 by Katie

We already know that exercise results in a long list of benefits for our body. But don’t forget its benefits for mental well-being, too!

Research has shown that exercise is an effective treatment for mild to moderate depression or anxiety and may even help to prevent relapses.

How does it work?

When you exercise, your body releases feel-good endorphins, chemicals that are natural painkillers and mood boosters. They trigger the euphoria popularly known as a “runner’s high.”

Exercise also increases levels of the brain chemicals serotonin and norepinephrine, neurotransmitters that play a role in keeping your emotions on an even keel.

In addition, exercise:

Releases muscle tension
Reduces levels of the stress hormone cortisol
Contributes to better sleep and weight loss
Is a positive coping strategy that can yield healthy side effects
Provides a healthy distraction from dwelling on how badly we feel
Is an opportunity to break out of isolation and connect more with others

Choose a feel-good workout

When it comes to exercise, it’s best not to wait around for an infusion of willpower, especially when feeling depressed.

The key is to find an activity you enjoy doing, at a time that works for you. Exercise with a home video, find a hiking buddy, do neighborhood walks.

To reap the benefits, research suggests we should exercise a minimum of 30 minutes three times a week at a level that makes us break a sweat. However, even 10 or 20 minutes of exercise can still improve our mood. And, it doesn’t matter so much what we do as how we feel doing it.

It isn’t a miracle cure, of course. If depression or anxiety is making it difficult for us to function every day, it’s time to seek professional help. But exercise, as part of a multi-pronged treatment approach, can help turnaround our mental outlook.

Learn more

Check the Healthwise® Knowledgebase for more information about many aspects of mental and behavioral health, including the facts about depression and anxiety.

Cyberchondria

Mon, 21 Jan 2013 15:53:24 -0500

Cyberchondria: Web sickness

Posted April 15, 2010 by Katie

How many times have you had some sort of symptom of sickness and run right to the Internet to check out what you may have? Afterall, the Internet is a fantastic resource for most everything, including health information.

Learning about symptoms can make you a more informed person and even help you be more aware of your body, but an overindulgence of online self-diagnosing is called “cyberchondria.”

Cyberchondria: What is it?

Cyberchondria is a term for hypochondria in cyberspace. While the Internet can make you an educated health care consumer, it can also fill your days with worry that you have a serious or fatal disease.

Case in point: Last July, I convinced myself (read: freaked myself out) that an itchy rash on my wrists was (gasp!) scabies. How could I have *that*?

Like any other computer-savvy person, I consulted what was in front of me: Google^®.

If you search for “symptoms of …,” you’ll get pages and pages of information (some more adequate and trustworthy than others), including pictures. It seemed all too easy to come to my diagnosis.

A trip to my PCP revealed that I just had heat rash – and a case of cyberchondria.

Find balance

Though it’s sometimes helpful to research health information online, it’s best to resist the urge to Google every twitch and twinge, and then come to the conclusion that you've got a fatal disease. Common or ambiguous symptoms may apply to a lot of different illnesses. Too much, or the wrong, information can be misleading.

Rely on reputable medical or health Web sites like:

Remember though, even the most reputable sites are no substitute for your doctor. (I’m living proof of that!) Use the Internet to further clarify what your doctor tells you and to help ask intelligent questions.

Be well!

More info

Here are other sites and articles about this topic:

"Internet Makes Hypochondria Worse" (WebMD)

"You're Not Making It Up: You Have Cyberchondria" (Finding Dulcinea)

From one physician's point of view: "Cyberchondria" (Nice Lady Doctor)

Walk on: A fun, basic exercise for all

Mon, 21 Jan 2013 15:53:24 -0500

Walk on: A fun, basic exercise for all

Posted May 4, 2010 by Katie

With the weather getting warmer, I’ve been doing a lot of walking during lunch breaks. It’s gotten me thinking a lot about walking, how great it is and also some good tips to make your walk better and more fun.

The basics

Walking is the most basic form of exercise. You don’t need any additional equipment, you can do it anywhere, and you don’t need to be a speed walker to get the benefits!

But it is important to remember a few things when you walk:

Wear well-fitted walking shoes and socks. The shoes should have snug arch support and provide stability.
Check your alignment – From top of your head to the sole of your foot, you want to have proper alignment so you don’t injure yourself. That means head up, shoulders and neck relaxed, walking heel to toe.
Wear sunscreen – Even 15 minutes in the sun can affect your skin.
Hydrate! Even if you're not sweating buckets, it's still smart to drink water before and after your walk.

Getting started

Warm up as you start walking by taking it slower than your intended pace. Then, stretch to cool down after you walk.
Start small. Five minutes out and five minutes back is a great starter walk. Ideally, experts suggest 30 minutes of exercise a day. If you can "escape" three times a day for 10 minutes, there's your 30! From what I've read, it's not about your speed of walking, but for how long you're outside keeping your body moving.
Have a goal in mind. When I go out at lunch, I know I can get to the park and back in 30 minutes. Having that destination helps motivate me.
Think safety – Walk with a buddy or in safe neighborhoods if no buddy is available. Carry ID, just in case.

The extras

Once you've been walking for awhile, pick up your pace or carry hand weights. Change your route. Shake up your routine so you don't get bored.

There are a few things I love about a good walk: the places I walk and the tunes I listen to. Walking in an inspiring environment, like along one of the Massachusetts Rail Trails or even in the Becker College neighborhood if I’m at work, makes me want to walk longer.

The music I listen to also propels my step. Make a walking mix to get yourself grooving as you move!

What are your favorite on-the-go songs? Tweet them to @fchp_tips on Twitter or e-mail them to share@fchp.org. We'll be making an FCHP Walking Mix, featured in the next blog post.

Walk on!

More info

Here are other sites and articles about this topic:

Massachusetts Railtrails

Walking route planners

Music for groovin'

Mon, 21 Jan 2013 15:53:24 -0500

Music for groovin'

Posted May 14, 2010 by Katie

In our last blog post, we talked about getting started with a walking routine, and mentioned that music can be a great motivator for your daily walks.

We asked our Twitter followers to send us their favorite songs that they like to walk to, and with that, we put together our own mix (it was once available on iTunes, however, it is no longer available). This collection of upbeat is sure to keep you motivated and moving while you walk, run or dance!

Here's what we came up with:

Eye of the Tiger - Survivor (think "Rocky"!)
I Will Survive - Gloria Gaynor
Gonna Make You Sweat (Everybody Dance Now) - C+C Music Factory
The Sweet Escape - Gwen Stefani
Boy With a Coin - Iron and Wine
Beautiful Day - U2
Move Along - The All-American Rejects
Hey Ya! - OutKast
Read My Mind - The Killers
Send Me on My Way - Rusted Root
Hands Open - Snow Patrol
Take Away the Words - Winterpills
Good Life - OneRepublic

And congrats to Erin L. (@taxonomylady) who was randomly chosen from those who submitted songs. She won the mix from iTunes!

Picking tunes for your groove

What makes a song good for your moves? The beat of the song is the most important. For walking, running and jogging, the driving rhythm in beats per minute (BPM) can help you keep a steady pace.

For a gentler walk, choose songs that are between 100 and 115 BPM. For a good pace, pick songs that are 120 BPM and up. The songs we’ve chosen for the Walk On mix are between 115 and 125 BPM. In the end, it doesn’t matter how fast you go, it’s that you keep moving – and have fun doing it!

More info

Here are other sites and articles about this topic:

Walking mix from Quick&Simple

Your Walking Music Mix from About.com

Not all breads (or cereals) are created equal

Mon, 21 Jan 2013 15:53:24 -0500

Not all breads (or cereals) are created equal

Posted May 28, 2010 by Katie

If you’re a health-conscious consumer, when you pick a bread, pasta, cracker or cereal, you’re probably looking at not only its calorie and fat count, but its fiber content as well.

Dietary fiber, found mainly in fruits, vegetables, whole grains and legumes, helps digestion, controls blood sugar and cholesterol levels, and assists in weight loss. A general guideline for fiber intake is 25 and 35 grams a day from healthy foods.

Getting our fiber where we can

Most of us don’t have the time or generous schedules to allow for meals with fiber-rich veggies and fruits. If you’re anything like me, I’m lucky I eat one fruit a day.

So, it’s no surprise when we gravitate toward food that touts “Now more fiber!” or “56% of your daily fiber intake!” But it just seems a little deceiving to see “good source of fiber” on a box of Froot Loops, when I know it’s chock full of sugar.

Grain guidelines

How do you choose a good grain? There are a few things to keep in mind.

The first ingredient should be whole grain. “Whole” means that the “bran” and “germ” of the kernel, what makes grain nutritious, are still intact. In processed breads, cereals and rice, these have been stripped away. One-ingredient whole grain products are the best (like oatmeal, shredded wheat). Also, “whole wheat” doesn’t mean “whole grain.”
The shorter the list of ingredients, the better, and sugar, if any, should be lower down on the list. Just because bread is brown, doesn’t mean it’s healthier. Molasses or artificial coloring adds that deceptive color.
The fiber content must be at least 2 grams per serving (e.g., 2 grams of fiber per slice of bread)

Where’s the “more” coming from?

In products like bread and crakers, fiber can be increased by adding more whole grains, artificially created fiber sources, like maltodextrin and polydextrose, or other sources. Maltodextrin isn’t harmful, but polydextrose can cause digestion issues for sensitive individuals.

In the case of the Froot Loops, the added fiber is legit; whole grains are listed in the ingredients. But looking at Fiber One’s 90 calorie chewy chocolate cereal bar, though it has whole grain oats listed as the third ingredient, it also contains maltodextrin. Not to mention corn syrup.

The skinny

Simply put, to eat healthier, choose whole foods and avoid processed foods.

With an on-the-go lifestyle, it’s not always the easiest or most convenient choice to stay away from the processed foods, but even if you can eliminate one processed food from your day, the better you’ll be.

More info and sources

Here are other blog and new articles about this topic:

"Cheerios: A Good Choice for a Healthy Snack?" (Snack Girl)

"Sugary cereals with added fiber - are they any better for your kids?" (New Orleans Health)

"Baffled by Bread" (SparkPeople)

"Post Grape-Nuts" (Wellsphere)

"How to Pick a Breakfast Cereal" (Dr. Mirkin)

"Chemical Cuisine" (Center for Science in the Public Interest)

HMO 101

Mon, 21 Jan 2013 15:53:24 -0500

HMO 101

Posted June 18, 2010 by Katie

FCHP offers a guide, HMO 101, on our Web site to help you understand your plan. Here, we summarize the guide to give you the basics.

Health maintenance organizations (HMOs) are one of the most popular types of health insurance available today. But what is an HMO, and how does it work?

An HMO is a health plan that covers your hospital, medical and preventive care. Typically, you pay a monthly premium and copayments whenever you see your doctor, fill a prescription or go to the hospital.

In an HMO, you can only see the providers that the HMO has agreed to work with—except in emergencies, when you can see any provider. This group of providers is called the provider network. If you see a doctor who is not part of your HMO’s provider network, your services will not be covered.

Today, Fallon Community Health Plan has two HMO provider networks: FCHP Direct Care (a plan with a limited provider network) and FCHP Select Care. You know what network of doctors you can see by checking on your member ID card. If you have an FCHP HMO plan, you’ll see FCHP Direct Care or FCHP Select Care printed on your card.

Words to know

Premium – The monthly amount you pay to be a member of the health plan. Your employer may also contribute a portion of your premium.

Copayment – A set dollar amount that you pay when you visit the doctor, fill a prescription, etc. This is only a portion of what each service costs

Deductible – If you have one, is the amount you must pay out of your pocket before the plan will pay for services. More to come on deductibles in an upcoming blog post.

FCHP Direct Care is a plan with a limited provider network. This plan provides access to a network that is smaller than FCHP Select Care. In this plan, members have access to network benefits only from the providers in FCHP Direct Care. Please visit our Find a Doctor tool or consult the FCHP Direct Care provider directory to determine which providers are included in FCHP Direct Care. A paper copy can be requested by calling our Customer Service Department at 1-800-868-5200.

Taking the chore out of exercise

Mon, 21 Jan 2013 15:53:24 -0500

Taking the chore out of exercising

Posted July 2, 2010 by Katie

One of the biggest excuses for not exercising is the lack of time. How do I squeeze the suggested 30-minutes-a-day into my already busy schedule?

Since exercising is not already built into my daily routine, it definitely feels chore-like and loathsome (to be dramatic). After nine hours of office time, the evening is left to making dinner and relaxing. And I sure as heck am not a morning person.

But I find that if I have the chance to do something fun, it's easier to find time to do it. Here are some suggestions – from the experts, but also from yours truly – to sneak exercise in and enjoy it.

Take 10. If your schedule allows, take three 10 minute walk breaks during the day. This type of “quick spurt” exercise regime adds cardio into your day. It can also improve your energy and focus at work. Put it on your calendar to solidify your commitment to it!

Walk around the block
Walk flights of stairs

Play! Remember when you were a kid and loved playing outside from sunrise to sunset? Find that kid in you again, or connect with your own kids to turn play into your workout.

Play a game of catch
Play tag
Jump rope
Go for a bike ride
Shoot some hoops
Wii Fit

Boogie! Dancing is a great way to burn calories. Formal ballroom dancing and rocking out at a Zumba classes are great, but when you're trying to squeeze in exercise, dance up a storm at home. Try it while your dinner is cooking!

Go on a treasure hunt. Outdoor scavenger hunts like letterboxing and geocaching are a great way to combine hiking, family fun and an itch for adventure. Learn about them online at www.letterboxing.info and www.geocaching.com.

Exercise is important to good health, but that doesn’t mean it has to be a chore. Find ways to move that you enjoy! Have fun!

p.s. Don’t forget that FCHP’s It Fits! reimbursement for members is for more than just gym memberships. We reimburse $400 for families for sports camps, youth and adult town sports leagues, yoga classes, dance and aerobics classes, and more!

More info and sources

Here are other blog and new articles about this topic:

“The Unworkout: 7 Ways to Get Fit Having Fun” (MedicineNet)

“Fun Fitness: Exercises That Don’t Feel Like Work” (EverydayHealth)

Summer safety tips

Mon, 21 Jan 2013 15:53:24 -0500

Summer safety tips

Posted July 16, 2010 by Katie

Ah, the warm sun, the cool water, the campfires and beach days! Here in Massachusetts, it’s undeniably summer – with weeks of hot and “wicked” humid weather.

But with the fun, comes some reminders to play it safe.

Google “summer safety” and you’ll find pages on pages of safety tips for kids, adults, elderly and pets. But we wanted to be an extra reminder to our readers of the importance of summer safety, and provide you with some “quick hit” safety tidbits.

1. Feelin’ hot, hot, hot

Sunscreen is a must, even on overcast days. Apply it at least 30 minutes before going outside. There are also hats and other articles of clothing that have UV-ray protection built right into the fabric. The key is to stay cool but covered.
On really hot days, stay in air conditioned places and check on your elderly relatives and neighbors.

2. Hydrate!

Keeping hydrated is essential in warm weather. Exercising? Drink two to four glasses of cool, nonalcoholic, no-sugar liquirds (water’s the best!) each hour.

3. Bug off – keep bugs away

The concentration in DEET, an effective ingredient in many bug repellants, may range from less than 10% to more than 30%.

Products with 10% DEET only protects for about 30 minutes.
Repellant with 30% DEET is safe for children older than 2 months

4. Splash in, safely

“Floaties,” those inflatable swimming aids, are meant to keep kids safe, but they won’t save lives. Choose a well-fitted life preserver, and never, ever let children out of your sight when they’re in the water.

5. Flying with kids

Taking a family trip? Though safety seats are not required on planes, and kids under 2 can fly free in their parents’ laps, it’s safest to have them fly in their safety seats.

6. Joy ride

Simple as this: whether it’s a motorcycle or a Schwinn, wear a helmet.

More info and resources

Here are other blog and new articles about this topic:

“10 Summer Safety Tips for Kids” (Discovery Health)

“Safety Tips for AccuKidz: Summer Safety in the Sun” (Accuweather)

“Summer Safety Checklist” (Christopher & Dana Reeve Foundation)

Food safety from the Food Safety and Inspection Service (USDA)

Pet safety from the Scottsdale Pets Examiner

Sun safety from KidsHealth.org

Mind exercise: good for the body and soul

Mon, 21 Jan 2013 15:53:24 -0500

Mind exercise: good for the body and soul

Posted July 30, 2010 by Katie

There’s a lot to say for the power of silence—especially when it may be good for your health. Lately, more is being said about the benefits of the silent practice of meditation.

Meditation has become more mainstream with many research studies showing its positive effects on the health of the mind and body. Research done through the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School in Worcester has shown significant positive results for meditation, including reduced symptoms for many types of chronic pain conditions, anxiety and depression, psoriasis and cancer—improving quality of life.

Many types of meditation

There are many different forms of meditation, but most practices are performed in a quiet location with attention focused on either an image, a sound (mantra) or breath.

Mindfulness meditation, the form of meditation that the UMass center teaches, is the practice of paying attention to what’s happening right now—in the mind, in the body and in our environment—without passing judgment.

Mindfulness can be practiced in many ways, including lying down, sitting in a chair, walking and through gentle yoga.

Thinking of giving it a try?

Decide what type of meditation might best suit you (walking meditation, mindfulness, mantra meditation)
Start slowly—like 5 minutes before bedtime—and make it a daily habit.
Seek out a teacher or group to learn from.
Don’t worry if you have trouble easing your mind. Our minds are naturally active. In meditation, imagine your thoughts like monkeys, swinging from branch to branch.

Not sure you’re doing it “right”? As long as you’re not settling on any one thought, you are meditating.

More info and resources

Center for Mindfulness in Medicine, Health Care, and Society

Insight Meditation Society

Meditation: Take a stress-reduction break wherever you are (Mayo Clinic)

Make healthy changes today

Mon, 21 Jan 2013 15:53:24 -0500

Make healthy changes today

Posted August 17, 2010 by Katie

Making healthy changes can seem overwhelming and insurmountable at times. Believe me, when I think of dropping even 10 pounds, I get overwhelmed and pouty, knowing that means getting to the gym more, being more diligent with my portion control and avoiding a heaping helping of ice cream.

I recently read a blog post that listed just four things that you can do to help your health – no matter what your goal is. It was simple. I like that. Here are my four tips to share with you:

Drink more water. Water does more than quench your thirst. It plays a large role in regulating your metabolism, aiding digestion and keeping your body hydrated. And, sometimes dehydration is mistaken for hunger. How much to drink? The quantities vary, but as a rule, if your urine is clear, you’re drinking enough.

To do today: Drink one glass of water after each meal. Already doing that? Before your morning coffee, have a glass of water.
Move your body. Exercise, undeniably, is essential to keeping healthy. But you don’t have to be a “gym rat” or a marathon runner to be considered healthy. Exercise regularly at your own pace, pushing yourself little by little to increase reps and/or intensity.

To do today: Slowly add new “moves” to your day. Take the stairs instead of the elevator at work. Or, add a couple quick, 10-minute walks to your day.
Eat fruit and veggies. The health benefits of fruits and vegetables are undeniable, but if you’re anything like me, it’s not always easy to eat the suggested daily servings. “Sneak” in these healthy foods wherever you can.

To do today: Throw a handful of shredded carrots into pasta sauce or chili. Cut up a peach and put it in yogurt.
Rest. Life is far too busy for most people to feel fully rested after a night’s sleep. Experts suggest relaxing up to an hour before going to bed. (That means turning off the computer and TV.)

To do today: One night this week, try “tuning out” at least an hour before bed. Read a book. Play with your kids. Let your mind and body relax and prepare for a much-needed night’s rest.

Small steps are always the best way to bigger goals. Best wishes!

If you keep moving, you're bound to be fit

Mon, 21 Jan 2013 15:53:24 -0500

If you keep moving, you’re bound to be fit

Posted March 16, 2011 by Katie

Whether you're winded when you take the stairs or you've got your hopes set on running a 5k this spring, getting fit is an honorable -- and attainable goal -- for most people.

What is fitness?

Two primary components of health that indicate whether or not you’re fit are:

Body mass index (BMI)
Treadmill testing , or, if you can climb three flights of stairs without getting breathless or fatigued

How do you get fit—and stay fit?

Regular exercise is essential. To develop a successful exercise program, consider these three factors:

Keep it balanced with your life. Set up an exercise program for days and times that blend best with your existing schedule.
Be adaptable. What do you enjoy? Working out at home may be more productive than trying to get to a gym three times a week. Jogging might be more fun than an aerobics class. Add a variety of exercises to keep it “fresh.”
Stick with it. Being fit is a life-long commitment. Try to make it part of your day, like brushing your teeth. The most important thing is to stick with training – and keep moving!

Health and fitness interactive tools

Visit the Healthwise^® Knowledgebase for several tools that help you learn more about exercise and your health.

Article adapted from FCHP's Wellness Works Today newsletter, Vol. 4, No. 2
Photo credit: BozDoz

When medication fails

Mon, 21 Jan 2013 15:53:24 -0500

When medication fails

Posted March 31, 2011 by Katie

Your doctor has prescribed a medication for you, but you don’t think the drug is working.

There are many reasons why a medication may fail, but your action in each situation should be the same—talk to your doctor about your concerns and work together to find a solution. In the meantime, continue taking it as prescribed until your doctor tells you otherwise.

Here are some of the reasons that might lead you to believe that your medication is not working.

You don’t feel any different

Many medications, like those that lower cholesterol, work “silently” without any outward signs. Routine lab work can help your doctor determine whether or not you’re on the right dose.
Some medications can take a long time to become effective. For instance, some antidepressants can take up to 4 to 6 weeks to become fully effective.
Your dose may be too low.
Your medication might be expired, or if your medications have been stored in unfavorable conditions, like a humid bathroom, they may have become less effective.
You’ve missed a dose. With daily medications, skipping a dose can decrease the medication’s effectiveness.
One of your medications is interacting with another. Be sure to tell your doctor about all medications you take, even over-the-counter medications, vitamins, and herbal supplements

You feel very different or are experiencing side effects

Your dose may be too high. The drug may be doing exactly what is intended, but you are receiving “too much of a good thing.”
One of your medications is interacting with another.
The drug is working not only on your condition but on additional targets in your body. Often these side effects are manageable when you talk to your doctor.

You feel much worse

You may be allergic to your medication.
Your medication is expired.

Contact your doctor for a new prescription to ensure these emergency medications are fresh and on hand when you need them.

Additional resources

Dealing with medicine side effects and interactions

Photo credit: E-Magine Art

Steps for a simply healthy life

Mon, 21 Jan 2013 15:53:24 -0500

Steps for a simply healthy life

Posted April 14, 2011 by Katie

Most of us want to live a good long life, especially if we can be healthy. There are no guarantees in life, but the more we do today to keep ourselves healthy, the better our chances of being healthy as we age.

As you read over the list below, ask yourself these questions:

Am I already doing this?
If not, what’s stopping me

Top 10 things to do to be as healthy as you can:

Eat healthy foods.
Maintain a reasonable body weight.
Get regular exercise.
Get enough sleep.
Don't abuse alcohol or drugs, including tobacco.
Keep close relationships with friends and family.
Manage stress.
Keep your mind active.
Feed your soul.
Be proactive with your health care.

The top three items are some of the biggest health issues in America today. Many people do not eat a well-balanced diet, and more and more Americans are overweight and bordering on being obese.

If you want to start to make some changes, pick one of these areas and start slowly with simple things. For example, have a piece of fruit as your snack instead of candy, chips or sweets. Take the stairs instead of the elevator. Call a friend and go for a walk at lunch.

Pick something you think you can do, make a plan on how you will do it and go for it. Keep working at it until you succeed!

Additional resources

American Heart Association Healthy Diet Guidelines

Fitness: Adding more activity to your life

Photo credit: Joe Buckingham

Living with asthma

Mon, 21 Jan 2013 15:53:24 -0500

Living with asthma

Posted April 27, 2011 by Katie

There’s no cure for asthma, but you can control it and live your life with minimal symptoms. Ask these questions to see if your asthma is in control.

Do you use your rescue inhaler more than twice a week?
Does your asthma wake you up at night more than twice a month?
Do you refill your rescue inhaler more than twice a year?

If you’ve answered yes to one or more of these questions, we suggest that you talk with your doctor and review your asthma treatment plan

What should I discuss with my doctor?

Ways to identify worsening inflammation. Your doctor may suggest a peak flow meter. It’s a helpful tool that lets you know that your airways are narrowing even before you feel the symptoms, so you can seek treatment sooner.
Use of medications. It’s important to have a rescue inhaler for emergencies, but using a daily control medication can help manage asthma symptoms and prevent flare-ups.
Your personal asthma triggers. Learn how to avoid them whenever possible.
Your personal asthma action plan. Find out what to do and when, and where to seek treatment.

Additional resources

Asthma: Taking charge of your asthma

Asthma: Using an asthma action plan

Photo credit: Creative Commons license Shawnzrossi

May is osteoporosis month

Mon, 21 Jan 2013 15:53:24 -0500

May is osteoporosis month

Posted May 18, 2011

Your bones are your body’s foundation. When they’re brittle, you’re at risk for osteoporosis . But by making a few basic healthy lifestyle choices, you can keep healthy and strong.

There are several causes for osteoporosis, including family history, smoking, not getting enough exercise, drinking too much alcohol, unhealthy eating habits, and certain medications and medical conditions.

Experts say that the key health habits to adopt for strong bones are:

Doing weight-bearing exercises
Taking adequate amounts of calcium and vitamin D

Weight-bearing exercises include anything weight training, but also anything that uses your own weight as resistance or a force of impact, such as walking, dancing, yoga, tai chi, lifting and resistance training.

Vitamin D and calcium are essential and dependent on each other. Vitamin D is needed to absorb calcium. You find calcium in foods like milk, yogurt, cheese, kale, broccoli, spinach and tofu. Vitamin D is found naturally in only a few foods such as fatty fish (salmon, sardines) and egg yolks. Catching some rays also provides vitamin D.

Here are more bone building tips to help you!

Take a walk. Add in even a simple 10 minute walk into your day. If you’re not already exercising regularly, keep adding minutes onto the walk in slow increments.
Quit smoking. FCHP’s Quit to Win program can help you!
Choose low-fat milk fortified with vitamin D. It’s a heart-and-bone healthy way to get the nutrients you need.
Limit salt, caffeine and alcohol.

For more information:

How much vitamin D should you be taking? (USNews & World Report)

Time in the sun: How much is needed for vitamin D? (USNews & World Report)

Osteoporosis: Taking calcium and Vitamin D

Photo credit: Charles Haynes, Creative Commons license

Tornado assistance

Mon, 21 Jan 2013 15:53:23 -0500

How to help those affected by the June 1 Massachusetts tornades

Posted June 3, 2011

Tornadoes are not a common occurence in Massachusetts, which is one reason why the storms that happened on June 1 were such a shock. The devastation in Western and Central Mass is overwhelming. The trauma of the loss has touched many people.

We are thinking of and sending support to those affected by these storms on Wednesday.

If you'd like to help the victims of these deadly tornadoes, you can donate to the American Red Cross of Massachusetts:

Online at http://redcross.org/
By phone at 1-800-RED-CROSS
By text. Text "REDCROSS" to 90999 to donate $10. The charge will appear on your cell phone bill.

Whether or not you or someone you knew were affected by the storms, it's common to feel a variety of feelings, like shock, denial, anxious, nervous, detached or physically ill. It's important to get support in times like these. Talk to family, friends or a counselor. Look to the Red Cross and local organizations to help you. You're not alone!

With great respect and compassion,
Katie C., Kat D. and the rest of us at Fallon Community Health Plan

Calling all cooks

Mon, 21 Jan 2013 15:53:23 -0500

Calling all cooks!

Posted June 6, 2011

Cook-outs in the park on a hot, sunny day. The salty beach air and a picnic lunch. Grilled suppers on the patio, watching the sun go down. Warm weather means fun days and yummy food.

With all the fresh veggies and fruits available to us New Englanders, one of the best parts of summer is all the delicious, healthy food. And you don't have to be a gourmet cook to enjoy the flavors!

We want to hear what your favorite summer recipe is!

FCHP is holding a contest for healthy summer recipes. Submit your favorite healthy summer recipe to us on our Facebook page, and get entered to win a $50 gift card to the grocery store of your choice!

Here's what you do:

Find and "Like" FCHP Family Fun on Facebook.
Pick your favorite, healthy summer recipe.
Post your recipe on our page or tag us in a note.
Keep smiling!

Don't wait until the first day of summer though. Contest begins now and ends June 30. At the end, we will pick a winner out of a hat (a real hat!) and let the person know via Facebook. We'll compile all your recipes to make a printer friendly summer cook book, which will be available on our Facebook page.

Your recipe submission can be as simple or as complicated as you choose! Amateurs, moms, dads, and "kitchen dabblers" encouraged to participate!

We can’t wait to see what you come up with! Submit your recipes here!

Photo credit

Goodbye pyramid, hello MyPlate

Mon, 21 Jan 2013 15:53:23 -0500

Goodbye pyramid, hello MyPlate!

An FCHP health educator’s view of MyPlate
By Pat McHugh, RN

Posted June 27, 2011

On June 2, 2011, Michelle Obama made the announcement that the nearly 20-year-old food pyramid was being replaced by a new icon. “MyPlate” visually represents the U.S. Department of Agriculture’s (USDA) food guidelines for healthy eating – filling a dinner plate with half fruits and vegetables, half grains and protein, and dairy.

I must admit that the plate is an appealing graphic—primarily because it’s easier to “digest.” (heheh) However, I’m not entirely convinced that the graphic alone will inspire healthy eating for all Americans.

Positive changes

I like how the food groups are now represented. Most notably, the fruits and vegetables sections have been broken out into two sections. Hopefully this will encourage people to eat more fruits and veggies. There is also less protein (which most Americans read as “meat”) included in the overall diet plan. Just 5.5 oz. of lean meat is recommended.

I also think that the “fats” section is better defined, now that it’s called “oils.” The new recommendation is for individuals to limit solid fats, like butter and lard. In my opinion, there is too much emphasis on low- or no-fat consumption. Though minimizing fats is essential for health, we do need some essential fat in our diets.

Food for thought

I am a bit concerned about the dairy section. Again, the guide focuses too much on low- or no-fat. It’s actually not the dairy that we need nutritionally as it is the calcium and Vitamin D. There are plenty of other non-dairy sources of calcium and Vitamin D, such as kale, tofu, calcium-fortified orange juice, spinach and beans.

Though MyPlate provides a (loose) guide for portion control, I’m surprised by the lack of information it gives. It’s unfortunate that you cannot simply “read” this guide and get a better idea of what you need to do to be healthy. There’s no reference to what you should or shouldn’t eat or what a “portion” of protein is. Plus, it’s only a two-dimensional representation. (I can just see my son now, with a Leaning Tower of Stuffing on less than a quarter, two-dimensionally, of his Thanksgiving plate!)

True, I wasn’t overly impressed by the old pyramid. I found it difficult to make a connection with food and pyramids, and didn’t like the serving explanations. I did, however, like the pictures of foods and how the 2005 pyramid included the need to exercise to achieve optimum health. I don’t find that happening with the new design.

A starting point

It’s important to remember that this guide is simply that – a guide from the U.S. Department of Agriculture. It’s important to talk to your primary care provider if you have any questions about your health or you want to make changes to your diet.

Whether it’s a new guideline or a new personal habit, sometimes change is hard to swallow and even harder to digest. But positive change is always worth it. You can do it!

For more information:

USDA MyPlate
“What Should You Really Eat?” (Harvard School of Public Health)

Mini office workouts

Mon, 21 Jan 2013 15:53:23 -0500

Mini office workouts

Posted on July 13, 2011

For those of us who work at a desk all day and then go home to sit on the couch in front of the TV all night, it's easy to slip into a sedentary lifestyle. Experts suggest getting up from your desk every half hour to stretch, take a walk and give your eyes a break from the computer.

Sometimes it's hard to tear yourself away from the e-mails, phone calls and deadlines, but here are two exercises that you can seamlessly slip into your workday. Your body will thank you!

That daily elevator ride to your next meeting? Sure it saves time, but it’s not much of a calorie burner!

Take the stairs.

You can burn up to 10 calories a minute climbing stairs.
You will get those leg muscles in shape.

Calling your coworker who works down the hall? You might think picking up the phone is an exercise, especially when you don’t want to make the call, but a phone-lift really isn’t a muscle-strengthening exercise.

Take a walk.

Wear a pedometer and challenge yourself to increase your steps.
An average of 6,000 and 10,000 steps a day is considered "active."

How to have safe fun in the summer sun

Mon, 21 Jan 2013 15:53:23 -0500

How to have safe fun in the summer sun

Posted on July 28, 2011

We are now in the midst of a hot and sunny New England summer. Many people are enjoying this great weather by going to the beach, playing in the park and attending barbecues. This is an excellent way to spend your free time, but your skin could be in danger!

We are all at risk for skin damage from the sun’s ultraviolet (UV) rays but those especially in danger are people with fair or freckled skin, blond or red hair and blue eyes. Also, children under the age of 6 and adults over 60 have increased sensitivity to sunlight. Unprotected exposure can lead to heatstroke, sunburn, cataracts as well as fatal consequences like skin cancer.

Protect yourself and your loved ones!

Limit your time in direct sunlight. You don’t have to stay inside all summer—just limit your exposure. Bring an umbrella to the beach, wear a baseball cap and sunglasses at sporting events, or sit under a tent to eat at cookouts.
Always use sunscreen, especially during the hours of 10 a.m. and 4 p.m. This is when the sun’s rays are the strongest. Use an SPF (sun-protection factor) of 30 or higher and reapply every two hours outdoors!
Be aware of your environment. Reflective surfaces, such as water, white sand and concrete, reflect the sun’s UV rays making them stronger at the beach than at a playground. The sun’s reflection on the water increases UV exposure by 25%.
Check the UV index for your area! Sites like www.epa.gov/sunwise/uvalert.html will tell you the UV strength for the day so you can plan how to limit your exposure. You can even download a free UV index app from the EPA for your mobile devices.

Keep these tips in mind and continue enjoying your summer. Your skin will thank you later.

Photo attribution

Do you know the signs and symptoms of a stroke?

Mon, 21 Jan 2013 15:53:23 -0500

Do you know the signs and symptoms of stroke?

Posted on August 11, 2011

From FCHP Wellness Works Today, Volume 6, Number 1

Being able to recognize the symptoms of a stroke, also known as a “brain attack,” is the first step to making a difference in what could be a life-or-death situation. You must act “F.A.S.T.” if someone you know is showing signs of a stroke.

The most common type of stroke is called an ischemic stroke, in which a blood clot restricts the blood flow to the brain. There’s a short window of opportunity to begin treatment for stroke—usually just three hours.

Remember the signs—F.A.S.T.

Face: Changes in facial movement • Sudden or severe headaches • Unable to smile • Side of the face droops
Arms: Weakness in inability to raise arms • Paralysis or numbness on one side of the body
Speech: Can't repeat a simple sentence • Slurring words • Difficulty with speech
Time: If you think someone is showing any of the above symptoms don’t hesitate—act fast and dial 911 immediately. You just may save someone's life.

A stroke can strike at any age and is, in fact, on the rise among younger people.

Reduce your chances of becoming a stroke victim

If you have high blood pressure, high cholesterol, heart disease and/or diabetes, work with your doctor to monitor and manage these conditions. And, if you smoke, quit!

Healthy summer recipe contest cookbook

Mon, 21 Jan 2013 15:53:23 -0500

FCHP Healthy Summer Recipe Contest Cookbook

Posted on August 19, 2011

Put down your forks and spoons, the cookbook is here!

In June, we asked you and our Facebook followers to submit your favorite healthy recipe for summertime fun. We compiled those recipes and made a downloadable cookbook for you.

There are some great recipes in there that are simple, healthy and perfect for, really, any time of the year.

Here's the recipe that was randomly selected to win a grocery store gift card:

Greek chicken

by Rochelle Peret

1 tablespoon lemon juice
2 teaspoons olive oil
2 garlic cloves, minced
1/4 teaspoon oregano
Dash of pepper
7 ounces chicken, thinly sliced

In a medium mixing bowl, add the first 4 ingredients, stirring to combine. Add chicken and turn to coat with marinade. Cover and refrigerate for at least 1 hour or overnight. Spray skillet with nonstick cooking spray; add chicken to skillet, reserving marinade, and cook over high heat until chicken is no longer pink. Add reserve marinade and pepper to skillet and bring to a boil.

FCHP Healthy Summer Recipe Contest Cookbook 2011 (pdf, 379 KB)

Having a baby in 1930

Mon, 21 Jan 2013 15:53:23 -0500

Having a baby in 1930

Posted on September 9, 2011

$66

Today, $66 might buy you a half a cart of groceries, a pair of dress pants or an informal dinner out for two.

In 1930, $66 bought a mom in Kansas a 10-day hospital stay and delivery of her new baby.

When we came across this scan of a bill from 1930, we were all in awe. One of our coworkers showed it to us here in Well Now "blog central." The new baby born in Kansas in 1930 was her mother.

She noted:

The first time I looked at this I read $6,600 as the total. But NO! Only $66! $4 per day, drugs only $4.85, and the fan was $1.25 (but only for 6 days out of the 10 day admission! Imagine Kansas in June…HOT!) Oh, how times have changed. I'm still not sure why my mom has this from her mother’s admission, but that’s probably a whole other story!

Today, the average hospital costs for having a baby is anywhere between $9,000 and $13,000 (according to data from 2008).

Click on the image below to see a larger view of this interesting piece of history.

In the caregiver's toolkit: Medical professionals are resources

Mon, 21 Jan 2013 15:53:23 -0500

In the caregiver’s toolkit:

Medical professionals are resources

Posted on September 12, 2011

Doctors, nurses and therapists are valuable resources for caregivers.

Here are some tips to consider:

Make a list of questions to ask your loved one’s doctors. Ask them to explain anything you don't understand.
Go to doctor’s appointments with your loved one. As an extra pair of ears and eyes, you can help remember things later.
Ask if you can record important conversations.
Take notes. If someone uses a word you don't know, ask them to spell it and explain it.

For more tips:

Photo credit: Royalty free CORBIS

In the caregiver's toolkit: How can I help?

Mon, 21 Jan 2013 15:53:23 -0500

In the caregiver’s toolkit:

How can I help?

Posted on September 13, 2011

Caregiving is a big job. There’s no reason why you should do it yourself. When someone asks if he or she can help you, say “yes.”

No matter what age, everyone can help out. Here are some suggestions:

Adults can help with grocery shopping, cleaning, yard work or can stay with the person you care for so you can go out
Teenagers who drive can pick up prescriptions from the pharmacy, drive your loved one to appointments or run other errands
Younger children can help with simple household chores like making beds, caring for pets, and folding and putting away laundry
Long-distance friends and relatives can help by doing research online, by making phone calls to set up appointments or treatments, or by sending an occasional greeting card to your loved one.

For more tips:

Photo credit

In the caregiver's toolkit: Getting organized

Mon, 21 Jan 2013 15:53:23 -0500

In the caregiver’s toolkit:

Getting organized

Posted on September 14, 2011

A list of necessary information related to the person for whom you care is essential. Stress can make even the simplest things to remember the easiest to forget. Having everything written down is great for everyone involved in your loved one’s care.

Include on this list:

Doctors' names and numbers
A list of prescription and over-the-counter medicines, herbal supplements and vitamins (along with the dosage, who prescribed it and why, and any side effects
Allergies to medicines, foods or insects
Symptoms, health conditions, and treatments
Emergency medical information, such as pacemaker use or chronic disease diagnosis.
Insurance policy numbers

For more caregiver tips, see:

Caregiving for a loved one with an illness

Mon, 21 Jan 2013 15:53:23 -0500

Caregiving for a loved one with an illness

Posted on Thursday, September 15, 2011

By Kat D. from Fallon Community Health Plan (in memory of Bub)

If you’re one of 29%* of Americans, you’re a caregiver for an elderly person – a spouse, a parent, a friend, a neighbor. My own caregiving story began two years ago when we were blindsided by my grandfather’s prostate cancer diagnosis.

In a matter of weeks, my previously active and independent grandfather (photo on the right) became unable to drive or to walk without help. Along with coping with the fear and grief that comes along with a diagnosis of any serious illness, our family had to figure out, quickly, how to help care for him.

Here’s what I learned: caregiving is hard. It can be overwhelming and frustrating and scary. But it’s also rewarding. I learned some other things too, which I hope can help other caregivers.

Start with a conversation - Don’t be afraid to talk about your loved one’s illness and what it means for him and for your family. Having an open and honest conversation can help make the necessary decision-making processes easier.
Learn as much as you can about your loved one’s illness - Sometimes it’s easier to face a new situation when you know more about it. After my grandfather’s prostate cancer diagnosis, we searched the internet to find reliable, up-to-date information about the disease and the treatments that were available.
Look to medical professionals – The doctors, nurses and therapists who cared for my grandfather were great help. Go to your loved one’s doctor’s appointments, ask questions and take notes. More tips
Get organized - With so many different people involved in my grandfather’s care, it wasn’t always easy to make sure his doctors had all the information they needed to care for him. To make this easier, we made a list that included my grandfather’s medications, treatments and symptoms. More tips
Get help - When someone asks you if he or she can help, say “yes.” Keep a to-do list of items that you need help with. No one asking to help? Don’t be afraid to reach out. More tips

Don’t forget to take advantage of the support groups, elder services agencies and that may be available in your area. You can find local resources for caregivers at Caregiver.com and the Department of Health and Human Services' eldercare locator.

For more tips, see our series of articles, “In the caregiver’s toolkit.”

Medical professionals are resources

* Source: National Family Caregiver Association, www.nfca.org.

Cute, cuddly and good for your health

Mon, 21 Jan 2013 15:53:23 -0500

Cute, cuddly & good for your health

Posted on September 28, 2011 by Kate Dalton-Hoffman

Remember when you told your parents you just HAD to have the puppy you saw at the pet store? What about the kittens your next door neighbors were giving away?

It might have been their cuteness that was calling to you, but studies show that pet dogs and cats are more than just an adorable companion. Pets (like my little friends, Dolce and Gabby, shown above) can significantly improve your health.

The benefits

Owning a furry friend helps to decrease:

blood pressure
cholesterol levels
triglyceride levels
anxiety
pain
loneliness

Alleviating loneliness and stress is especially important for people recovering from heart disease; it’s been found that pet owners who had a heart attack are more likely to survive than those who do not own pets.

In addition to decreasing negative health issues, dogs and cats also help to increase:

opportunities for exercise
opportunities for socialization
relaxation

Walking can be a boring or lonely activity; however, having a companion makes exercise more fun. Also, walking your pet gives you a way to make friends.

Pets are great conversation starters, and they keep many people at ease in social situations.

Bottom line

Training and taking care of a pet might not always be “purrfect,” but the rewards of having a furry friend are worth it!

More information:

Four steps to food safety in your kitchen

Mon, 21 Jan 2013 15:53:23 -0500

Four steps to food safety in your kitchen

Posted on October 13, 2011
As seen in Healthy Communities, Autumn 2011

You may be a good cook, but are you a safe cook? With the holidays on the horizon, there will be lots of home cooking! Now’s a good time to review the basics to keep your foods, and you, germ-free through the season—and throughout the year.

Under the watchful eye of the U.S. Department of Agriculture (USDA), food producers work hard to keep germs out of our meat, cheese, poultry and vegetables. But the system isn’t perfect. It’s still easy for bacteria to spread throughout your kitchen and get on your hands, cutting boards, knives and countertops. Fortunately, you can protect your family against many kinds of food-borne illness with good cooking practices in the kitchen.

The "food safety four"

The USDA summarizes these good practices in four words: Clean, Separate, Cook and Chill:

Clean. Wash your hands, utensils and cutting boards before and after contact with raw meat, poultry, seafood and eggs. Don’t forget to wash fruits and vegetables.
Separate. Keep raw meat and poultry (and their juices) apart from the foods you don’t cook. Don’t use the same knife or cutting board for raw meat that you use for vegetables.
Cook. Use a food thermometer—you can’t tell food is cooked safely by how it looks.
Temperature guidelines for the insides of meats:
- Chops and roasts - 145 degrees
- Ground meats - 160 degrees
- Poultry - 165 degrees
Chill. Put leftovers and takeout foods in a fridge or cooler within two hours. Keep your refrigerator at 40 degrees or below. Thaw frozen foods in the fridge, not on the countertop.

Taking these simple steps will go a long way in protecting you and your loved ones from getting sick from the foods you eat!

More information about food safety

Be Food Safe Campaign (USDA)

Food recall basic information (BeFoodSafe.org)

Download a food safety poster

Send food safety e-cards

FCHP celebrates Food Day in Worcester

Mon, 21 Jan 2013 15:53:23 -0500

FCHP celebrates Food Day in Worcester

Posted on October 17, 2011

Fallon Community Health Plan is getting involved in the local Worcester celebration of Food Day, a national grassroots mobilization backed by some of the most prominent voices in the emerging food movement.

Food Day's six principles are:

Reduce diet-related disease by promoting safe, healthy foods
Support sustainable farms and limit subsidies to big agribusiness
Expand access to food and alleviate hunger
Protect the environment and animals by reforming factory farms
Promote health by curbing junk-food marketing to kids
Support fair working conditions for food and farm workers

On Monday, October 24, there will be events coast to coast held in businesses, colleges, farmers’ markets, and elsewhere to raise awareness about healthy, sustainable, affordable, and just food systems.

Join us on October 22

We kick off Food Day on Saturday, October 22 at the REC Farmers’ Market located at the YMCA Central Branch on 766 Main St., starting at 10 a.m.. There will be:

Interactive demonstrations
Community and school garden tours
BMI and body composition screenings (from FCHP's wellness staff)
Information tables
Vendors
Crafts and kids activities
Music and dancing
A talk from Congressman Jim McGovern and Mayor Joe O'Brien at 11 a.m.

Other events open to the public

Thursday, October 20, 6:30 p.m.
Watch & discuss "Fresh"
Worcester State University, Student Center Blue Lounge

Monday, October 24, 12 - 5 p.m.
Food Day - enjoy food, nutritional info and more
Clark University

Monday, October 24, 6:30 p.m.
Watch & discuss "Fresh"
Clark University, Sackler Science Center Room 121

For more information

Foodday.org * Worcester Food Day organization * Worcester calendar of events * Heifer Project's Food Day blog and illustration

Fall recipe contest

Mon, 21 Jan 2013 15:53:23 -0500

Fall recipe contest

Posted on October 18, 2011

Squash, pumpkins, zuchinis, corn, apples...there's no denying fall fruits and veggies are delicious and abundant this time of year! Now that the cooler weather has arrived, we're sure you're craving your favorite hearty meals.

Do you have a recipe that's not only a perfect dish for an autumn day but that's also healthy? Share your recipe on our Facebook page, and get entered to win a $50 gift card to the grocery store of your choice (just in time for your Thanksgiving shopping!).

Here's what you do:

Find and "Like" FCHP Family Fun on Facebook.
Pick your favorite, healthy fall-inspired recipe.
Post your recipe on our page or tag us in a note.

Don't wait until the first snow fall, though. Contest begins now and ends Monday, November 14. At the end, we will pick a winner at random and let the person know via Facebook. We'll compile all your recipes to make a printer-friendly fall cook book, which will be available on our Facebook page.

Your recipe submission can be as simple or as complicated as you choose! Amateurs, moms, dads, and "kitchen dabblers" encouraged to participate!

We can’t wait to see what you come up with! Submit your recipes here!

Photo credit: Stock.xchng

Hold the salt for healthy bones

Mon, 21 Jan 2013 15:53:23 -0500

Hold the salt for healthy bones

Posted on Nov 1, 2011

After age 30, men and women naturally begin to lose bone mass. Losing too much bone mass can lead to osteoporosis. You're probably already aware that calcium helps to build strong bones and may work hard to get enough calcium into your diet.

However, did you know that table salt is a major culprit in depriving your body of calcium? The more salt you eat, the more calcium gets carried away by urine.

"Bone up" on your calcium and vitamin D by making sure you get your regular recommended doses of these two essentials.

One way to get both is to drink fortified milk.

Limiting your intake of salty (and processed) foods not only helps maintain calcium, but also prevents other health conditions related to too much salt.

Try herbs and reduced sodium seasonings as substitutes. Your body will thank you!

FCHP Healthy Fall Recipe Contest Cookbook

Mon, 21 Jan 2013 15:53:23 -0500

FCHP Healthy Fall Recipe Contest Cookbook

Posted on November 18, 2011

Hold the apple crisp, the cookbook is here!

In October, we asked you and our Facebook followers to submit your favorite healthy recipe for the cool, crisp days of autumn. We compiled those recipes and made a downloadable cookbook for you.

There are some great recipes in there that are simple, healthy and perfect for, really, any time of the year.

Here's the recipe that was randomly selected to win a grocery store gift card:

Baked Pumpkin Bread Pudding

by Amanda Sochia

Nonstick cooking spray
1 cup canned pumpkin
1/2 cup fat-free milk
2 egg whites, lightly beaten
1/3 cup packed brown sugar
1/2 teaspoon pumpkin pie spice
2 tablespoons quick-cooking rolled oats
1 tablespoon toasted pumpkin seeds
2 teaspoons packed brown sugar
1 teaspoon margarine, softened

Preheat oven to 350 degrees. Lightly coat four 6-ounce ramekins or custard cups with nonstick cooking spray. Place ramekins in a 2-quart square baking dish, and set aside. In a medium bowl, stir together pumpkin, milk, 1/3 cup brown sugar, egg whites, and pumpkin pie spice. Divide pumpkin mixture among ramekins.

In a small bowl, stir together oats, 1 tablespoon pumpkin seeds, 2 teaspoons brown sugar, and butter with a fork until crumbly. Sprinkle oat mixture evenly over pumpkin mixture.

Place baking dish with ramekins on oven rack. Pour boiling water into the baking dish around ramekins to a depth of 1 inch. Bake for 40 to 45 minutes or until a knife inserted near the center of each pudding comes out clean.

Carefully remove ramekins from water. Cool on a wire rack at least 15 minutes before serving. Or, after cooling up to 1 hour, cover and chill up to 24 hours. If desired, sprinkle with additional pumpkin seeds before serving.

FCHP Healthy Fall Recipe Contest Cookbook 2011 (pdf, 250 KB)

Why fall makes me SAD

Mon, 21 Jan 2013 15:53:23 -0500

Why fall makes me SAD

As told by Kat D-A to Kate D-H

Posted November 30, 2011

For many people, autumn is a great season: a time for hayrides, harvest festivals and holidays. But for me and millions of others, it means the return of Season Affective Disorder.

Seasonal Affective Disorder, or SAD, is a form of depression. Its symptoms usually occur when days grow shorter and sunlight gets scarcer in the fall and winter.

While we don’t know the specific cause of SAD, experts think that reduced sunlight affects serotonin and melatonin levels, which are the brain chemicals that regulate sleep patterns and mood. SAD is believed to affect 6%* of people in the United States.

What are the symptoms?

SAD is more than just the “winter blues.” It can be a serious illness with potentially severe symptoms such as:

Change in appetite and cravings, especially foods with carbohydrates
Weight gain
Low energy
Fatigue
Oversleeping
Difficulty concentrating
Irritability and anxiety
Disinterest in activities that are usually regularly enjoyed

Treating SAD

Medications, light therapy, talk therapy or a combination of these help to treat the symptoms of SAD.

For me, a combination of medication and light therapy works. From September to April, I start my morning with 30 minutes in front of a specially designed lamp called a light box. The bright light given off by the box mimics the natural daylight that my body is missing during the fall and winter months.

Different treatments work for different people, so talk to your with your doctor to find the best way to help.

For more info about SAD and SAD treatments:

* Source: Brain and Behavior Research Foundation

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Snort, sniffle, sneeze

Mon, 21 Jan 2013 15:53:22 -0500

Snort, sniffle, sneeze

From Wellness Works newsletter, an FCHP publication

Posted December 8, 2011

Are you aware that viruses cause colds, flu, most sore throats and most bronchitis?

Did you know that antibiotics do not help fight viruses? It’s true. Plus, taking antibiotics when you have a virus may do more harm than good. Taking antibiotics when they’re not needed increases your future risk of getting an infection that resists antibiotic treatment.

Antibiotic resistance has been called one of the world’s most pressing public health problems. It can cause complications for people who have common infections that once were easily treatable with antibiotics. When antibiotics fail to work, the results are longer-lasting illnesses, more doctor visits or extended hospital stays, and the need for more expensive medications with more side effects. Some resistant infections can even lead to death.

Sick people aren’t the only ones to experience the consequences. Families and communities feel the impact when disease-causing germs become resistant to antibiotics. These antibiotic-resistant bacteria can quickly spread to family members, school mates and coworkers—threatening the community with a new strain of infectious disease that is more difficult to cure and more expensive to treat.

The Centers for Disease Control reports that tens of millions of antibiotics prescribed in doctors’ offices each year are for viral infections, which can’t be effectively treated with antibiotics. Doctors often cite patient demand as a primary reason why antibiotics are over-prescribed.

Remember, taking antibiotics for viral infections such as cold, cough, the flu or most bronchitis will not cure your infection, keep your family members from catching it or help you to feel better. The best way to limit the spread of viral infections is by frequent hand-washing and by avoiding close contact with others.

When you use antibiotics appropriately, you do the best for your health, your family’s health and the health of those around you.

For more information:

Center for Disease Control and Prevention's page on proper antibiotic use

Divide and conquer: making changes to kick the butts

Mon, 21 Jan 2013 15:53:22 -0500

Divide and conquer: making changes to kick the butts

Adapted from Wellness Works newsletter, an FCHP publication

Posted December 21, 2011

When you're trying to quit smoking, it's often not as easy as just throwing away the pack of cigarettes and never buying another one. Sometimes, to stop smoking we need to make other changes.

So you've picked your quit day and now you're faced with making some everyday habit changes.

Changing any behavior can be difficult, but when one behavior is consistently associated with another behavior, we can be in double trouble! Before trying to stop smoking, it can be helpful to examine your smoking behavior and look closely at the “where, when and why” behind the smoking.

For example, you may find that a cigarette is connected to your coffee cup, telephone or even your car steering wheel. These behavioral triggers can trick us into thinking we need to smoke—and on quit day those behaviors can really challenge our desire to quit.

Disconnect your daily habits from smoking

The only way to create new habits is to disconnect from the old. Eventually, the triggers that made you think "time for a cigarette" will disappear.

Before quit day:

Have your morning coffee but don't have your cigarette. Have the cigarette later if need be. But just not with the coffee.
Tell your smoking buddy that you need some space so you can quit.
Chew a piece of gum on an afternoon walk or your drive into work.
Take up a hobby that involves your hands.

After a week or two of dividing the smoking from all of the good stuff, go ahead and try to quit!

Get support

Most importantly, you don't have to do it alone. Ask for help. Join a support group. Find other people who are trying to quit and work at it together.

Keep trying until you get it. Many folks find it easier to conquer tobacco if they divide first. Good luck!

For more information on how to quit smoking, contact Fallon Community Health Plan’s Quit to Win at 1-508-368-9540 (toll-free: 1-888-807-2908).

Gearing up for the ski season

Mon, 21 Jan 2013 15:53:22 -0500

Gearing up for the ski season

Adapted from Wellness Works newsletter, an FCHP publication

Posted January 6, 2012

Summer’s a distant memory, tans have faded and the temperature is dropping. Ski and snowboard enthusiasts everywhere know that it’s their season! Like any sport, it’s vital that you prepare your body for the demands of cold-weather activities.

Our bodies are more prone to injury in the cold winter months of New England. Follow these important tips to help ease your body back onto the slopes.

Train outside rather than inside at a gym to get your body used to the cold
Take more time to warm up before exercise and to “cool down” slowly with stretches afterwards.
Take special care of your knees! Skiing and boarding are strenuous on your body, especially the knees. Incorporate squats into your workouts to strengthen and improve joint flexibility.
Practice balance. Exercises such as basic lunges and yoga poses can help you on the mountain.
Take the stairs at work! Condition certain muscles that you use, like your quadriceps (the muscles on the front of your thighs), by climbing more stairs, doing step aerobics or wall squats.
Hydrate. Even though we tend to seek out hot cocoa and coffee during these winter months, it’s also important to drink lots of water as part of your pre-slope regimen.

Don't forget that FCHP members can get discounts on lift tickets and classes at local mountains through the Family Fun program. And, members can get reimbursed for lift ticket costs through the It Fits! fitness reimbursement program.

Cold or flu? Prevention is best

Mon, 21 Jan 2013 15:53:22 -0500

Cold or flu? Prevention is best

Posted January 19, 2012

Adapted from a Wellness Works article, a publication of FCHP

It was not my favorite way to wake up – waking from a dream about being too hot, too thirsty. It was a classic “fever dream.”

The clock said 2 a.m. It was technically Monday, a work day. But at that moment I had a throbbing sore throat, the chills, and the aches and pains of a fever.

It was not going to be a good morning.

I took some ibuprofen, drank a glass of water and went back to bed. But was kept awake worrying – did I have the cold or was it the flu?

Which is it?

A cold and influenza (“the flu”) have a lot in common. Both are respiratory illnesses caused by viruses, and they hare many symptoms in common:

General aches and pains
A stuffy nose
Sore throat

However, the flu is not just a major cold; it’s caused by different viruses. Symptoms are often more intense and last longer.

Flu symptoms:

Fever
Headache
Exhaustion

What now?

Unfortunately, antibiotics, which attack only bacteria, won’t cure a cold or the flu because each is caused by a virus. The best that medication can do is treat the symptoms and relieve discomfort.

The best advice is what my mom would tell me when I felt sick -- get lots of sleep and drink plenty of water. Chicken soup and fever-reducers are helpful, too.

Prevent it!

Neither a cold nor flu are fun. And, both illnesses are highly contagious. Take steps to prevent getting sick:

Wash your hands often.
Avoid touching your face, eyes or mouth with your hands
Cough into your sleeve, not your hands.

And so it goes

It wasn't flu for me -- but it was a nasty cold that made its rounds through my lungs and sinuses. It was tough, and it took me about three weeks to start feeling "human" again.

Here's to a healthy new year!

Blogged by Katie Crommett

Photo credit: mcfarlandmo

Is there a belief keeping you from change?

Mon, 21 Jan 2013 15:53:22 -0500

Is there a belief keeping you from change?

Posted on February 2, 2012
Adapted from a Wellness Works Today article

February is American Heart Month, kicking off with National Wear Red Day. Are you procrastinating on changes that would make your heart healthier?

We all know that there are changes we should make that would improve our health.

But like anything that takes work, it's common to just avoid making them—like quitting smoking, joining a gym or starting a diet. Even though steps like these can help us live healthier lives, we often put them off.

How to make changes

This tool is something used by FCHP's Quit to Win smoking cessation program. No matter at what stage of change-making you're in, consider this: The “CB Cycle.” The "CB Cycle" can help us understand change and see more clearly what’s holding us back. The four steps of the CB Cycle are:

We all hold Certain Beliefs.
Something will Challenge our Belief.
We can then Change our Belief.
Then it’s possible for us to Change our Behavior.

What's at the root?

What underlying belief is keeping you from beginning that positive change?

Finding the belief that’s holding you back is an important first step. I’m not going to get sick from being overweight. .... I can always join a gym later. ..... Smoking is the only thing I do to reward myself.

Be fully honest with yourself. Take the approach that you would with a close friend if you saw her in need of a healthy shift in behavior. Can you detach from your own firmly held beliefs enough to challenge them?

Challenge your beliefs

As self-help author Byron Katie would say, Who would you be if you didn't hold a certain belief? By challenging what you think, you push yourself to make changes.

For example, if your belief is that smoking is a reward, challenge that belief by asking an honest question like: Is a lung full of carbon monoxide and arsenic a reward?

It's safe to say that your answer would be a firm "No!"

Keeping working to change

Whatever it may be -- smoking, weight loss, healthier eating -- find the false belief that’s holding you back. Keep challenging that belief until you change the belief.

It's not easy. That's the truth. But keep working on it. Once you've changed your belief, it's possible to change your behavior.

Then you’re on your way to a healthy change!

Blogged by Katie Crommett

Photo credit (Creative Commons)

Where does your premium dollar go?

Mon, 21 Jan 2013 15:53:22 -0500

Where does your premium dollar go?

Posted on February 17, 2012
Based on Healthy Communities article (Winter 2012)

When you have health insurance, you pay a monthly amount to the company to ensure that you can go to the doctor or fill a prescription. For me and others who have their insurance through their employer, this monthly premium directly comes out of my paycheck.

I have to admit, until I read the article in the most recent issue of FCHP’s magazine, Healthy Communities (pdf), I had no idea where that premium goes. (And I work here!) According to FCHP’s online community, I’m not alone.

Cents on the dollar

Recently, we asked the members of the online community (a third of whom are FCHP members) this: “If you were to take $1 of your premium cost in the form of 100 pennies, where would each of those pennies go?”

Answers were interesting:

70 cents to health care providers
30 cents to insurance company overhead
100 cents to executive salaries
“No clue! Not sure!”

In reality, 90 cents to every dollar goes to our members’ medical expenses. This includes expenses such as doctor visits, prescription drugs and hospital stays. Take a look at this graphic illustration and explanation taken from the Healthy Communities article that I mentioned above.

An inside look at FCHP’s administrative costs

The remaining 10 cents goes toward adminstrative costs, or the health plan's operation expenses. More than just overhead and salaries, it includes health and wellness programs, technology, and prevention services.

Here's how that breaks down:

3 cents - Medical and provider management, including working closely with hospitals, doctors and other health care professionals to improve quality of services, and broker distribution.
3 cents - Account and membership administration,including providing convenient and knowledgeable customer service, processing claims, and helping customers with enrollment and billing, and servicing and maintaining our technology—computers, software, copiers, etc.
3 cents - Marketing services, including researching and developing new products, creating and printing member publications, newsletters, benefits information, etc.
1 cent - Corporate services, including upkeep and maintenance of the buildings we work in, and the basic operation of our finance, accounting and human resources departments.

Interesting to note as well -- FCHP's administrative costs are less than both the national and state averages.

For more on this topic, make sure to check out the Healthy Communities article. If you have any feedback or comments, we’d love to hear them, too! Email us at healthycommunities@fchp.org.

- Blogged by Katie Crommett

image credit

Computers and your eyes

Mon, 21 Jan 2013 15:53:22 -0500

Computers and your eyes

Posted on 3/2/2012

Adapted from a Wellness Works article, an FCHP publication

Most of us spend about 8.5 hours a day looking at a screen, whether it’s a computer, TV, smart phone or GPS.

Your eyes can feel the strain of all of the work that they do. When your eyes feel tired, irritated, watery or itchy, or you start having blurred or even double vision, it’s time to take a break from the screen.

Here are some tips from the American Optometric Association to help to minimize your eye discomfort when using the computer:

Sit so that you are looking at the monitor straight on.
Adjust the screen angle to minimize reflections from overhead lights, desk lamps or other light glare.
Use a glare-reduction filter to enhance screen contrast and increase character legibility.
Keep the screen brightness the same or brighter than the brightness of other objects in the room.
Wipe off the screen frequently with an anti-static cloth.
Take rest breaks every 15 minutes or so. Look away and focus on a distant object for about two minutes.

Is it time to go take your break from the screen?

- Blogged by Katie Crommett

Photo credit, Creative Commons license

Why am I so tired?

Mon, 21 Jan 2013 15:53:22 -0500

Why am I so tired?

Posted on March 16, 2012

I've been exhausted since last weekend. OK, maybe that's an exaggeration.

But since we gained more daylight hours and lost an hour, my sleeping habits have been all off. I don't go to bed until too late and getting up in the morning has been incredibly difficult.

This never seems to be a problem for my kitten, Odie (the cute little guy pictured here).

To sleep, perchance to dream

We (humans, that is) all have trouble sleeping sometimes--whether it's related to time change or not. Depression, chronic insomnia, stress, anxiety or life changes can affect your ability to fall asleep and stay asleep.

Sleep is important for your physical and emotional health. Sleep may help you stay healthy by keeping your immune system strong. Getting enough sleep can help your mood and make you feel less stressed.

Getting your rest

Having trouble sleeping? Here are some tips for coping:

Stick to a schedule. Go to bed at the same time every night. Get up at the same time every morning, even if you feel tired.
Create a relaxing bedtime routine. You might want to take a warm shower or bath, listen to soothing music, or drink a cup of noncaffeinated tea. Avoid stressful or energizing activities in the evening.
Keep a peaceful sleeping area. Creating a quiet, comfortable sleeping area with curtains. Use curtains or blinds to block out light, or an eyemask. Keep the room temperature cool. Move the TV, computer, Smartphones or other distractions out of your bedroom.
If you can't sleep, take deep breaths and imagine being in a relaxing place. Or, get up and do a quiet or boring activity until you feel sleepy.
During the day, exercise (before 5 p.m.). Get outside in the sun. Avoid caffine or alcohol in the afternoon or early evening bed. Nicotine will also keep you awake.

If you're still having trouble sleeping, talk to your doctor. It may be related to other health issues.

For me, I know it's related to not sticking to a schedule while my internal clock adjusts. But it's not too late to start.

More information from Healthwise Knowledgebase on getting a better night's sleep

Blogged by Katie Crommett (photo by her, too)

Most important meal of the day

Mon, 21 Jan 2013 15:53:22 -0500

Most important meal of the day

Posted on March 30, 2012
Adapted from FCHP's publication, Wellness Works Today

It’s Monday morning, and you’re running late. What will you do first – get your kids dressed for school or eat a healthy breakfast?

This scenario is not uncommon – kids or no kids. Mornings are challenging. If you're rushing around to start your day, breakfast often falls to the bottom of the list of morning to-do's.

But we’ve been told again and again that breakfast is the most important meal of the day. People who eat breakfast are more alert, perform better during the day and are healthier, too. Breakfast is especially important for kids because of those reasons.

So, how can you get yourself through the rush and still have a healthy breakfast, too? Here are some tips:

Prepare your breakfast the night before. Make something simple like local food blogger Snack Girl’s overnight oatmeal or her oatmeal breakfast “cookie.”
Pack breakfast in your (or your kids’) lunch bag – which you’ve packed the night before. Half of a whole grain bagel with 2 tablespoons of peanut butter and a piece of fruit is a quick breakfast to eat at the bus stop, the T stop or a red light.
Think outside the cereal box. Eat something "non-breakfast foody," like vegetables, brown rice and 3 ounces of last night's protein part of dinner.
Keep options at work like a box of oatmeal or cereal, trail mix, yogurt, whole grain bread, or peanut or almond better
Keep healthy snacks in the car like trail mix, granola bars or dried fruit.

Not used to eating so early in the day? Well, start small. Try a slice of toast or a piece of fruit. Just something small to get your metabolism fired up.

For your kids, check to see if their school participates in the School Breakfast Program, a federal program that provides states with financial assistance for non-profit breakfast programs.

Be smart—don’t skip breakfast!

Suggested reading

Breakfast is smart way to get your day started
Why breakfast is an essential meal in the day
Breakfast: the most important meal of the day

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