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Smart choices for everyday living

MAY 2015

GET BETTER SLEEP TONIGHT

THE HEALING POWER OF MUSIC

EATING HEALTHY ON A BUDGET

© 2015 Optum, Inc. 46112-032015 | This information is for intended users only. Reproduction in whole or in part without permission is prohibited.

MOST HEALTHY ADULTS need seven to eight hours of sleep per night, but most people sleep less than seven hours. In fact, more than one third of Americans have reported that sleep deprivation interferes with their work and social life at least a few days each month. However, lack of quality sleep will hurt more than your social life — studies show that not getting enough sleep on a regular basis increases the risk of high blood pressure, heart disease and other medical conditions.

Fortunately, there are several ways to help improve the quality of your sleep. These small changes can help you make the most of your shut-eye:

Taking Care®

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May 2015 Vol. 37, No. 5

Make the Most of Your Shut-eye

EAT WELL FOR IMPROVED ENERGY. Eating a balanced diet can lead to improved energy during the day and contribute to healthy sleep cycles. A nutritious eating plan includes: • Increasing your fruit and vegetable intake, especially dark green, red and orange vegetables • Consuming more whole grains, as well as fat-free or low-fat milk and milk products • Choosing a variety of proteins, including seafood, lean meat and poultry, eggs, beans and unsalted nuts

DON’T EAT BIG MEALS LATE AT NIGHT. Avoid rich, heavy, spicy or acidic foods within two hours of bedtime.

People with re� ux may want to stay upright for two to three hours after eating.• High-fat foods take a lot of work

for your stomach to digest and that may keep you up.

• Spicy or acidic foods may cause stomach trouble and heartburn, especially while laying down in bed.

CUT DOWN ON CAFFEINE. Food or beverages with caffeine may dis-turb some people’s sleep. • Caffeine can take up to eight hours to wear off completely. If you are sensitive, limit eating food or drink with caffeine after lunch. • Some medicines, including some pain relievers, contain caffeine as well.

AVOID ALCOHOL BEFORE BED, IF YOU CHOOSE TO DRINK AT ALL. Small amounts of alcohol may be re-laxing and help you fall asleep, but it actually interferes with staying asleep.

AVOID DRINKING FLUIDS TOO CLOSE TO BEDTIME. If the need to urinate wakes you up in the middle of the night, limit liquids be-fore bedtime.

QUIT SMOKING. The nicotine in cigarettes is a stimulant that may keep you awake and lead to lighter sleep overall. Heavy smokers also tend to wake up too early because of nicotine withdrawal.

PAGE 2 MAY 2015 | TAKING CARE


HAVE YOU EVER played a quiet song to help you relax? Or worked out while listening to high-energy music? Or hummed a happy tune and suddenly realized your bad mood had disap-peared? � en you’ve experienced the healing power of music. In fact, music is used as a therapy for some health concerns.

Music therapy is typically led by a licensed professional. Part of the health care team, a music therapist uses all forms of music to work with clients to reach their goals. After performing an assessment, he or she may use sing-ing, playing instruments, listening to music, moving to music, writing lyrics or music, or a combination. Music therapy can bene� t people at any age and with a number of health conditions.

� ough evidence is mixed for some conditions, music therapy may be especially helpful for people with:

Chronic disease and pain. Music can help lower heart rate and blood pres-sure. It can also ease stress, a major risk factor for heart disease and diabetes.

Autism. Music may help improve focus, as well as relieve anxiety and frustration.

Parkinson’s disease. Music, includ-ing drumming, dance and movement groups, can improve the side e� ects of Parkinson’s disease.

Depression and mental health issues. Music can lighten a mood. It can also help people more easily talk about their feelings or make positive life changes.

Alzheimer’s disease. With older people who have age-related memory challenges, including Alzheimer’s dis-ease, music may help improve agitation, depression and quality of life.

Sometimes, music is just what the doctor ordered.

The Healing Power of Music

BENEFITS OF MUSIC THERAPYMusic therapy may help people with a variety of conditions, from relieving headache and chronic pain, to easing stress before surgery. Music can sometimes be an answer for people who haven’t responded to other forms of treatment. Music therapy may: • Improve physical function• Ease stress and anxiety• Help people relax• Improve sleep• Decrease all kinds of pain• Boost memory and thinking• Ease a person’s ability to talk and interact

with others



You know that exercising

can help you lose weight,

boost your heart health and

even reduce your risk of de-

veloping type 2 diabetes. But if

you’ve never been active before,

it can be hard to get started.

ARE YOU READY?Any new exercise plan should start with a visit to your doctor. Discuss whether you’re ready to start getting more active. If you have a health condition or a disability, ask if you should take any special precautions when you exercise. If you smoke, set a quit date so you can get even more bene� t from an exercise routine.

� e key to taking that � rst step is to be prepared and have reasonable expectations. If you have a plan, you’re more likely to stick to a routine.

It helps to consider the wide variety of activi-ties available to you. Don’t choose a sport or a

pursuit that you aren’t interested in. � e best exercise is the one you will do regularly.

Be sure your plan includes the basics of a healthy workout:

• Warming up, cooling down. Whatever exercise you choose, be sure to factor a warm-

up and cool-down period into your workout. A good warm-up gets your body ready for more intense activity. � e easiest way to warm up is to do an aerobic activity at a slower pace for a few minutes. You can cool down the same way.

Starting an

Make exercise a

part of your daily routine that you

look forward to!



• Stretching. � is step after exercise is often skipped by people in a hurry to get their workout completed. Proper stretching may help increase � exibility and improve range of motion and performance. • Setting goals. Over time, you want to meet or exceed the federal guidelines established by � tness experts. � e guidelines for adults call for both aerobic and muscle-strengthening activities. Try to exercise most if not all days of the week. You should work up to at least 150 minutes of moderate-intensity aerobic activity (i.e., brisk walking) every week AND muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms).

HAVE YOU SET REALISTIC GOALS?Many people make the mistake of jumping into vigorous exercise in the

hopes of faster results. If you start out too hard, you could get overly tired and discouraged. It takes time to build stamina, and it takes willpower to stick to a routine. A slow and steady start can help you stay with your plan for the long haul and avoid burnout.

Take that � rst step to-day. It can help make your tomorrows even better.

Exercise Routine

AT HOME OR AT A GYM? Exercising at home is more economical and

convenient for many people. But it requires

self-discipline. You can easily be distracted by

household needs that seem more pressing.

A club or gym costs more, but it offers the

stimulation of other people. In addition, most

clubs offer a range of activities.

Don’t forget your friends and neighbors.

They may want to form a walking club or join

you in a new physical activity.

What’s at play here is your exercise

personality. Find the activity you enjoy

and the setting where you’ll be most

comfortable.

Over time, you want to meet or exceed the federal guidelines established by � tness experts. � e guidelines for adults call for both aerobic and muscle-strengthening activities. Try to exercise most if not all days of the week. You should work up to at least 150 minutes of moderate-intensity aerobic activity (i.e., brisk walking) every week AND muscle-strengthening activities on two or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders

and steady start can help you stay with your plan for the long haul and avoid burnout.

Take that � rst step to-day. It can help make your tomorrows even better.



Coping With Pet Allergies

Snif� ing and sneezing? Could your pet be the cause?

PET ALLERGIES ARE COMMON and can be serious, especially if you have asthma. � e only

way to avoid pet allergies is to avoid animals. But, if you can’t bear to � nd a new home for your pet, here are

some tips you can try to manage your allergies.Allergens circulate in the air and stay on carpets and furniture for

weeks or months. When a person with allergies comes in contact with a speci� c allergen — by breathing it in or through skin contact — it can trigger

an allergic attack. Your pet may not even be there!

REDUCE PET ALLERGENS

• Wash your pet weekly. Even cats can get used to baths. Ask your veterinarian about how to bathe a cat properly.

• Keep pets out of the bedroom. Use a high-e� ciency air � lter in bedrooms. Even after your pet is banned, its dander can get into your bedroom on clothes and stay on furniture, carpets and bedding. Use special bedding covers that reduce allergen particles on mattresses and pillows.

• Limit dander-catchers in all rooms. Replace drapes and slatted blinds with � at, easy-to-wipe-down shades. Choose wood, tile or linoleum � oors instead of carpets. Keep pets o� upholstered furniture.

• Avoid cleaning pet cages. See if you can get someone else in your family to do this for you.

• Dust often with damp cloths. Use micro-� lter vacuum bags to trap allergens. Depending on your speci� c allergies, wear a dust mask and gloves.

• Wash your hands and clothes to remove allergens after playing with your pet.

TALK TO YOUR DOCTOR ABOUT ALLERGIES

Pet allergies often come from cats and dogs, but guinea pigs and rodents can also trigger an allergic reaction. Talk with your doctor about any allergy symptoms you may be having. He or she can make recommendations that are right for your situation.

A mixture of approaches — good house cleaning along with your doc-tor’s advice — may help you control your allergies while still living with your pet.



For an extra crunch and nutty taste, toast the almonds before spreading them on the broccoli. Makes 4 servings

Ingredients: 1 head fresh broccoli,

cut into � orets 1 Tablespoon trans-fat-

free margarine 1½ Tablespoons lemon juice

½ teaspoon lemon zest ¼ cup blanched slivered

almonds, toasted*

Directions:Steam broccoli until tender, approximately 4 to 8 minutes. Drain.

In a small saucepan, melt margarine over medium-low heat. Remove from heat. Stir in lemon juice, lemon zest and almonds. Pour over hot broccoli, and serve.

* To toast the almonds, spread them in a single layer on a baking sheet. Bake in a 350 degree F oven for 5-8 minutes, stirring every 2 minutes. Watch the almonds carefully — they will burn quickly. Cool for 1 hour.

LEMONY BROCCOLI WITH ALMONDS

Nutritional information per serving: Calories 117 / Fat 7 g / Saturated fat 1 g / Cholesterol 3 mg / Protein 6 g / Carbohydrates 12 g / Fiber 5 g / Sodium 51 mg



Smart choices for everyday living

MAY 2015

GET BETTER SLEEP TONIGHT

THE HEALING POWER OF MUSIC

EATING HEALTHY ON A BUDGET

4 Starting an Exercise Routine: Lose weight and boost your heart health

6 Coping with Pet Allergies: Snif� ing and sneezing? Could your pet be the cause?

7 Recipe of the Month: Lemony Broccoli with Almonds

INSIDE

Taking Care is brought to you by

000757 46112-032015

A MESSAGE FROM WYOMING EDUCATORS’ BENEFIT TRUST

Glowing SkinMAY IS MELANOMA AWARENESS MONTH. Melanoma is considered the deadliest of skin cancers and ap-proximately 1 in 50 may develop it; however, if caught, can often be success-fully removed.

� ere are several steps we all can take to ensure our skin is healthy and radiant.

Protect yourself from the sun. • Use sunscreen. Using sunscreen will not only prevent melanoma but also early aging. • Seek Shade. Try to avoid the sun during peak hours, approximately 10 am to 4 pm. • Wear protective clothing. Broad brimmed hats, long sleeves, pants and sunglasses will help protect skin from direct sun exposure. • Be aware of increased sun exposure near

water, snow and sand. Re� ections o� other surfaces can be just as damaging as direct sunlight.

Eat a healthy diet. Studies have shown that diets low in unhealthy fats make for more radiant skin.

Treat your skin gently. • Limit bath time. Hot water removes essential oils from you skin.

• Avoid strong soaps. Use a mild cleanser to protect natural oils.

• Pat dry. Patting skin dry will allow some moisture to remain.

• Moisturize dry skin. Use moisturizer that � ts your skin type to prevent

dry skin.

Check skin for signs of melanoma. Using a hand mirror and full length mirror, check your skin

monthly and seek a dermatologist if any changes are noticed.

WEBT Reminder: • Retiring? Contact your HR department or the WEBT o� ce for information on retiree coverage options. • WEBT coverage renews July 1, 2015 . Contact your HR department for potential changes or deductible options.

Willis• Elaine Anderson, Account

[email protected]

• Dorothy Kouba, Account [email protected]

• Cindy Stephenson, RN, Account [email protected]

(307) 634-5566(307) 634-0664 fax(800) 640-4459 WY

Wyoming Educators’ Benefi t Trust415 W. 17th Street, Suite 140

Cheyenne, WY 820011-307-634-5566



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