Benefits Pulse - Spring 2014

mouthWhat does

health?say about your

YOUR

Discover health and benefits news for city of Houston employees and retirees

BenefitsPulseDentalHealth

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Health PlanQ&A

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Just So You Know

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Spring 2014

All Under One Roof

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Retiree Health

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Fad Diets

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1 Benefits Pulse benefitspulse.org

Benefits Pulse is published quarterly by the city of Houston Human Resources Department.

611 Walker, 4A, Houston, Texas 77002832-393-6160

[email protected]

Benefits PulseVol. 24 No. 1 Spring 2014

MayorAnnise Parker

Human Resources DirectorOmar Reid

Deputy Directors Ramiro Cano Jane Cheeks

Assistant DirectorsGerri WalkerHelaine Rumaner

Publications ManagerLeslie Denton-Roach

Managing EditorDavid Smith

ReportersPaul BeckmanElise Rambaud MarrionLucha Morales

IllustratorPaul Beckman

DesignerHeidi Bane

The Team

From the Editor David Smith

I’m sure most regular Benefits Pulse readers are accustomed to seeing a wide range of articles and content

about the city’s benefits, health and wellness topics, and more. Well, we’re upping the ante a little. This is the first issue in a new concerted effort to refresh and modernize the publication so it presents information in a more useful and easily digestible way. We hope you liked the new front door to the publication — a cleaner design of the front cover —

which ushers readers through to a more graphically crisp design throughout. We are also presenting more news briefs and small nuggets of useful or thought-provoking information and statistics mixed throughout the longer feature articles. Our cover story is an important reminder to make your dental health as high a priority as your general physical health. Most of us would not skip an annual physical, much less regular visits to specialists we might depend on to monitor our condition. These measures can track vital signs that are the basis of potential life-and-death concerns — heart health, hypertension, diabetes, cancers and the like. Meantime, dental maintenance can be overlooked. It is no less important, though. Proper dental care not only helps prevent or resolve tooth and gum problems, it can also identify or help spot other more general health issues. Indeed, the mouth is one of the windows to your overall health. Our other featured articles highlight subject matter we hope expands your appreciation of topics you probably already know something about: the trend toward more families that care for an elderly relative at home and welcome younger members back to the nest, too, creating new multi-generational units; plus a look at diet fads through the years, some of which are dubious plans while others are nothing short of outrageous. We hope you enjoy your new and improved Benefits Pulse and welcome your feedback. Email your comments to [email protected], or take advantage of our new social media presence. Our Facebook page for employees and retirees is at facebook.com/groups/COHEmployeeNews/ and you can also connect on Twitter at twitter.com/COHEmployeeNews.

David SmithManaging Editor

We want to know what’s on your mind or what you would like to know more about. Please forward any story ideas

for future issues of Benefits Pulse or comments about recent issues to David Smith at [email protected].

2Spring 2014

OPENYou might be surprised at just how much your mouth

tells your dentist about your overall health

WIDEBy Elise Rambaud Marrion

2Spring 2014


teeth is a pretty good indicator of how well they take care of the rest of their body,” Ho said. “I have a lot of patients who think if their teeth don’t hurt, then there is nothing wrong.

“Most dental conditions are painless in the e a r l y s t a g e s , and they can be repaired relatively inexpensively. You are going to spend a lot more money on dental work if you wait until your tooth hurts.”

The most common conditions Alani sees are high blood pressure and diabetes, but she has also spotted signs of osteoporosis, acid reflux and sleep apnea.

Blood Pressure“High blood pressure is the silent

killer,” Alani said. “One out of every three Americans has high blood pressure. We take blood pressure with every new patient and during regular cleanings. At least two to three times a week, I refer patients with high blood pressure to their physician.”

One of Alani’s patients credits her with saving his life. During a routine oral exam, Alani noticed an alarming elevation in John Dengall’s blood pressure.

“I was 56 at the time, I was fairly

active, and blood pressure had never been a problem for me,” Dengall

said. “Dr. Alani noticed that my gums were bleeding

more than usual so she took my blood

pressure again. I was shocked when she referred me to a cardiologist. In many ways, she saved my life.

That sudden spike in blood pressure

could have been really dangerous. Thank g o o d n e s s s h e caught it. Through diet and exercise,

I was able to get my blood pressure back down without taking medicine.”

Ho shared similar experiences, but recounted a situation in which a colleague sent a patient from the dental exam chair straight to the emergency room.

“The patient had been complaining of jaw pain, and after a few tests, they found the patient was having unexplained numbness,” Ho said. “The dentist sent the patient to the ER because he suspected the patient was having a stroke.”

It’s so easy to postpone an appointment, ignore a reminder

card, or pretend that if your teeth aren’t bothering you, you don’t need to go to the dentist. But you could be neglecting more than just your teeth by skipping a dental visit.

By looking at your teeth and gums, your dentist could be the first to spot disease symptoms from diabetes to heart problems.

Houston dentist Terri Alani said she frequently has patients who don’t know they have potentially fatal medical conditions.

“Your oral health is a window into your overall wellness,” Alani said. “About 90 percent of systemic diseases show up in the mouth. Many people see their dentist more frequently than they see their doctors, so going to the dentist regularly can be a way for patients to detect serious health problems earlier.”

The Centers for Disease Control estimates between 4 and 12 percent of American adults have advanced periodontal disease, which can adversely affect nearly every part of the body. Early-stage periodontitis is even higher. The American Dental Hygienists Association reports that nearly 80 percent of Americans have some form of periodontal disease.

A 2013 American Dental Association survey found that 30 percent of Americans haven’t visited a dentist in more than a year. For Americans who earn less than $30,000 per year, that number increases to 48 percent.

Duc “Duke” Ho, a dentist with the Welch Dental Group who accepts the city of Houston DHMO plan, said one of his greatest challenges is overcoming the dismissive attitudes of patients.

“The way people take care of their

Cover Story

Benefits Pulse benefitspulse.org

Duc “Duke” Ho says the way people maintain their dental health is often consistent with the

way they treat their overall health.

4Spring 2014

DiabetesDiabetes and periodontal disease

are a dangerous combination. According to the American Dental Hygienist Association, 95 percent of Americans who have diabetes also have periodontal disease, so it is critical for diabetics to closely monitor their oral health.

Diabetics need to be diligent about oral health, Ho said. Oral symptoms of diabetes include dry mouth, puffy gums, infections in the mouth and excessive bleeding during brushing, flossing and dental procedures.

“I have patients who know they have diabetes, but we explain that when it comes to dental procedures, uncontrolled diabetes can cause gum disease and decay. And if you have a dental procedure, diabetes can cause slow or poor healing,” Ho said.

PregnancyPregnant women are often warned

about gestational diabetes, but Ho said too many women are unaware of how pregnancy can affect their oral health.

“During pregnancy, hormonal

HEALTHL I N K S

Diabetes: 95 percent of U.S. adults who have diabetes also have periodontal disease. Diabetes lowers the body’s ability to fight infection, and people who have gum disease often experience difficulty controlling their blood sugar.

Endocarditis: Bacteria from your mouth can be spread through the bloodstream to cause infection of the inner lining of your heart.

Respiratory Disease: Oral bacteria can also travel to the lungs, where it can cause respiratory problems, particularly for people who already have asthma or Chronic Obstructive Pulmonary Disease (COPD).

Erectile Dysfunction: Research suggests a correlation between inflammation of the gums and vascular diseases that cause erectile dysfunction.

Gastroesophageal Reflux Disease (GERD): Acid reflux causes excess stomach acid to come up into the mouth, causing erosion to your tooth enamel, which leads to tooth decay and many other medical problems.

Cardiovascular disease: Studies indicate a correlation between oral bacteria and heart disease, clogged arteries and stroke.

Pregnancy complications: Periodontitis has been linked with premature birth and low birth weight.

Osteoporosis: Periodontal bone degeneration and tooth loss can be an indicator of osteoporosis.

The bacteria that causes inflammation in the mouth and gums can contribute to medical

issues including:

changes in your body set your mouth up for decay,” Ho said. “Your gums become inflamed and gestational gingivitis is common. With everything that is going on during pregnancy, your oral health may not be a top priority, but if you don’t want to develop cavities and gum disease, it requires careful oral hygiene. If left unchecked, inflammation from periodontal disease has been tied to low birth weight and premature births.”

Obstructive Sleep ApneaA glance at the anatomy of a

patient’s mouth can also clue dentists in to sleep disorders.

“Sleep apnea is a big problem that I see among patients,” Alani said. “It’s more than a health problem; it’s a quality of life issue.

“If I notice a certain anatomy of the palate and see that the tongue blocks the airway, I will ask if they have trouble sleeping, excessive snoring or frequently feel tired,” she said. “I usually recommend a sleep study.”

Both dentists emphasized the importance of sharing your medical history with your dentist, including medications you are taking. Aspirin tends to cause gum bleeding. Other medications such as decongestants and antibiotics can cause dry mouth.

“The body is a complex system that often works together in unexpected ways, Ho said. “You never know what major health problems you could be causing by ignoring your teeth.”


Benefits

QMy wife and I quit smoking. Yet, I’m still paying the tobacco premium. Can I change to a

nonsmoker on my plan so I can get the voluntary disease prevention discount?

ACongratulations. The good news is you can receive the discount, but you have to qualify.

To qualify:

• You and the dependents covered on your medical plan must be tobacco free for 60 consecutive days.• You must change the status from tobacco user to nontobacco user within 31 days after you and your wife complete 60 consecutive days without using tobacco.

You can also change your status during open enrollment. If only one of you quits, you do not qualify for the biweekly voluntary disease prevention discount of $12.50.

QI have the consumer-driven health plan. I know that the Health Reimbursement Account plays a

role in that. Does the HRA reimburse my deductible?

AThe money in your HRA can be used to pay 100 percent of eligible medical and prescription

costs. The funds count toward your deductible and can be used until the account is empty.

QI am covered by the dental indemnity plan. My dentist told me that my benefits have been

exhausted and that I will have to wait until next year to continue services or pay the expenses. What does this mean?

AThe sum of all network and out-of-network benefits cannot exceed the annual

maximum of $1,500 per person in a calendar year. Plan benefits for the indemnity plan are from Jan. 1 to Dec. 31, unlike the health plan year, which is May 1 to April 30.

QI have the Consumer-Driven Health Plan. How much is put into my HRA?

AWhen the plan year begins May 1, the city deposits money into your HRA. The amount

is based on your effective start date for medical coverage.

Below are the start dates for medical coverage and the corresponding HRA amount that is deposited.

Q & A


IndividualMay – July $500

August – October $375November – January $250February – April $125

FamilyMay – July $1,000

August – October $750November – January $500February – April $250

Benefits INFO?

QI have the Consumer-Driven Health Plan and need to go to an urgent care center. What

percentage will I have to pay out of pocket?

AIn Network — You pay 20 percent and the plan covers 80 percent after the deductible is met.

Out of Network — You pay 40 percent and the plan covers 60 percent of “maximum reimbursable charges” after the out-of-network deductible is met. Please visit mycigna.com to find urgent care centers. If you have money left in your HRA, those funds will be used first.

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just so you knowMedicare A&B is essentialfor under-65 qualifiers If you are under age 65 and qualify for Medicare, you must enroll in Medicare Parts A & B. If you qualify, but do not enroll in Medicare, part of your health claims will be denied by Cigna. Under age 65 Medicare recipients include those with a Medicare-approved disability, end stage renal disease and more.

Cigna’s website is better and easier Cigna.com is better than ever. The website has a new, responsive design that means users

will enjoy an easier experience on computers, tablets, and smart phones. Some of the improvements include:

• Layout automatically fits different screen sizes;• Less scrolling and expanding;• Easier to read and navigate;• Same user-friendly experience for all devices;• Easy link to mycigna.com.

HR gets social HR Communications has joined the social media universe. In order to provide new ways for employees and retirees to interact, communicate and engage, we have launched a Facebook group and a Twitter page. Through Facebook and Twitter, employees and retirees can see videos, news, and reminders in real time without waiting for the monthly newsletters.

The COH Employee News Facebook page is a closed group that allows employees

to ask questions, participate in discussions and brag on their colleagues. We will share

information about benefits, retirement, health and wellness, safety, employee recognition and news relevant to city employees and retirees.

Facebook: facebook.com/groups/COHEmployeeNews/Twitter: twitter.com/COHEmployeeNews

Houston, we have some pollen All of us who live in the Houston area know about environmental allergies. Your home or workplace may contain a variety of substances that can cause an allergic reaction, including pollen, mold spores, mildew, dust, dust mites and animal dander (mostly cats). Pollen allergies usually occur seasonally. Other causes can be present yearround. Living in Houston makes treating allergies more difficult because they are superimposed on the non-allergic effects of pollution, ozone and humidity. Treating allergies here may require seeking more aggressive medical help, as well as avoiding substances you’re allergic to and non-allergic triggers such as cigarette smoke.Source: Houston Allergy and Asthma Clinic

Firewall to infection Studies and claims often conflict about how various vitamins and products protect against illness or knock out a cold. According to the March issue of Nutrition Action Health Letter, many claims of effectiveness are unproven or inflated. So what works best in warding off infection?• Keep your hands clean. This is one of the most effective ways to avoid getting sick and spreading germs to others.• Get a flu shot. This can reduce the odds of getting flu by 60 percent.• Get enough rest. Studies showed people who get less than seven hours of sleep a night are three times more likely to catch a cold than those who slept at least eight.• Minimize long-term stress. People who had been going through stressful situations for at least three months were about three times more likely to get sick after researchers exposed them to a cold virus than those who were not experiencing stress.Source: Center for Science in the Public Interest

Wellness News


It’s 6:30 a.m. and Kevin Keifer’s household is buzzing.

Keifer’s 4-year-old granddaughter, Madelyn, lies on her pink blanket watching PBS Kids with her 23-month-old sister, MacKenzie, while their mother, Sarah, Keifer’s eldest daughter, dresses for work.

His teenage daughters, 17-year-old Charlotte and 14-year-old Kelly, are prepping for another day of high school, said Keifer, a human resources specialist. Meanwhile, his sons, 19-year-old Lucas, and 21-year-old Charlie, are waking up.

“We give the term full house a whole new meaning,” said Keifer, who has worked for the city for 22 years.

With five of his six children, two granddaughters, and mother-in-law all living under the same roof, Keifer said he and his wife Janice stay busy.

“I have four generations in my house,” he said.That didn’t happen by design. They never intended to care for a multigenerational

family, Keifer said. But circumstances beyond their control brought them all together.

And the Keifers are not alone. According to a Pew Research Center report, the

multigenerational American family household is staging a comeback. Job losses and home foreclosures during the

Multigenerational family living is on the rise

Return to the

By Lucha Morales

Everyday Health

At an age when some couples might expect to find themselves tending an empty nest, Kevin and Janice Keifer instead have four generations in the picture. In recent years, multigenerational households like the Keifers have become more common across the U.S.

8Spring 2014

recent recession helped drive this trend, but the Pew Center also attributed it to demographic changes that have been gathering steam for decades.

As Americans tend to marry later in life, some singles in their 20s consider their childhood home to be an attractive living situation, especially when a bad economy makes it difficult for them to find jobs or launch careers, the Pew study said. Also, the study cited immigrants — dominated by Latin Americans and Asians — who are more inclined to live in multigenerational family household.

When generations mergeAging relatives and financial hardships can cause

generations to live under the same roof again.“I used to write lists and make sure the important things

got done,” Janice said. “That changed when my mother moved in and the grandbabies came along.”

Janice, the primary caretaker for her 83-year-old mother, Charlotte Bailey, has provided daily care for her mother since she moved in four years ago.

Diagnosed with Alzheimer’s and Parkinson’s diseases, Bailey could no longer live alone.

“She was having accidents where she was falling,” Keifer said.

Now immobile, Bailey requires 24-hour care.“I help her get up and take care of her hygiene needs,”

said Janice, who works as a part-time preschool teacher. “I make her meals and feed her.”

Janice also cares for Madelyn and Mackenzie on her days off.

“I love that I get to see my grandkids everyday,” Janice said. “I want to be the main one to influence them and build a strong foundation for them. “I enjoy the fact that we have a large family.”

On the days Janice works, her sons care for their grandmother and also help with their nieces.

“They have to arrange their work schedules around the times their mother is not going to be there,” Keifer said. “They have been troopers, not a word of complaint. They love their grandmother, and they want to take care of her.”

He and Janice, who have been married for 25 years, work to be on the same page, so their household, with so many varying schedules, operates cohesively, Keifer said.

Keifer, who considers himself Madelyn and Mackenzie’s playmate, is happy to

have his granddaughters living with him.

“They smile when I walk in the door,” he said. “They want to show me

things they made at school.”

40 million and countingWhat once was a nontraditional living arrangement is

now on the rise, according to Amy Goyer, an aging home and family expert who has spent 30 years researching and working with multigenerational families.

More than 40 million U.S. homes contain a multigenerational household, according to The Return of the Multi-Generational Family Household Pew Research report Goyer details in her blog.

“We especially saw a growth in multigenerational households with the older generation as the householder during the recession,” she said.

“Families come together for a variety of reasons,” Goyer said. “For grandparents to help with child care, for the adult children to care for their parents, or for economic reasons.”

Keifer agrees.“Each family’s situation is going to be different,” he said.Yet, Keifer understands that it requires sacrifice.He and his wife cover all grocery and utility costs, Keifer

said. Their children pay for their education, car and phone expenses. They also incurred increased medical costs when Bailey’s health stabilized, and she was removed from hospice care.

“Because it’s family, we’ve had to put some stuff on hold,” Keifer said. “Hardship is too a strong a word. But it isn’t easy.”

“I feel like I just take care of what has to happen that day and make sure we are ready for tomorrow,” Janice said.

“It’s important to know they are in a safe environment,” Keifer said. “I will be happy to provide a living environment as long as they need it.”

Because life can be stressful, the city of Houston provides the Employee Assistance Program to help employees, and their families deal with personal problems and sources of work/life stress. The EAP provides a unique service that shows how to manage personal and work problems. Using the EAP is always voluntary and strictly confidential. To schedule an appointment with an experienced, licensed EAP counselor, call 713-964-9906 or go online at houstontx.gov/hr/eap/index.html.

Everyday Health

EMPLOYEE ASSISTANCE PROGRAM


Retiree Health Notes

Go4Life is a physical activity campaign from the National Institute on Aging geared to help you on your way to a healthier you. The Go4Life website go4life.nia.nih.gov provides an assortment of tools including step-by-step exercises with photo illustrations and videos, activity trackers, online coaches and more. No matter your health or physical abilities, you can gain a lot by staying active. A few of the benefits include improving balance, managing and improving diseases like diabetes, and even helping with feelings of depression and overall mood. You should always consult your doctor before starting a new exercise plan. Exercises and physical activities are divided into four basic categories: endurance, strength, balance and flexibility. Getting the right mix of categories will benefit you more than focusing on just one, and it helps reduce boredom as well as reducing your risk of injury.

Ready, Set, Go4Life Resources

Endurance• Brisk walking or jogging• Yard work like mowing, raking or digging• Biking• Playing tennis

Strength• Lifting weights• Using a resistance band

Balance• Standing on one foot• Heel-to-toe walk• Tai Chi

Flexibility• Shoulder and upper arm stretch• Calf stretch• Yoga

Exercising with a buddy can help keep you motivated.

Find a friend and use the buddy contract on the

following page.

Retiree Health

Prescription plan changes for May A few changes were made to your prescription

benefits this plan year. Starting May 1:

• Walgreens and Walmart are now included in the network in place of CVS;• 90-day prescriptions can be filled at

Walmart retail locations and you will pay three times the 30-day copayment;

• Generic cholesterol medications are free through Cigna Home Delivery.

If you have an open prescription that needs to be transferred from CVS, call Cigna at 800-285-4812 and have the following information handy:

• Name and Cigna ID number• Medication names and strength• Doctor information• Payment information (if you are switching to Cigna Home Delivery)

Continuation of coverage for deferred retirees Employees who terminate employment within five years of retirement eligibility must elect retiree coverage and continue to pay contributions or they will not be eligible to enroll in retiree benefit coverage after full retirement.

Reminder: Generic diabetes medications and supplies are free through Cigna Home Delivery.

10Spring 2014


1820s 1920s1930s

1950s 1980sFAD DIETS THROUGH THE YEARS

VINEGAR AND WATER DIETPopularized by poet Lord Byron, regular doses of apple vinegar mixed with water

was said to cleanse the body. Side effects of drinking too much include vomiting and

diarrhea. Guess that’s the weight loss. (source: BBC)

CIGARETTE DIETMade popular by a Lucky Strike cigarette

advertising campaign that encouraged people, especially women, to “Reach for a Lucky instead of a sweet.” With all the damage

cigarettes cause, chances are you’ll be luckier with the sweets. (source: Health.com)11 Benefits Pulse benefitspulse.org

Noel Freeman likes cabbage. But that’s not why he slurped it down in soup

every day for two weeks. Struggling to lose weight, Freeman counted on the leafy vegetable to put him on the right track.

“I lost 10 pounds. Totally not worth it,” said Freeman, an administrative coordinator in the Public Works and Engineering Department. “It gets old. Really old. The cabbage soup diet is probably the craziest thing I ever tried.”

Even worse, it didn’t lead to long-term weight loss. The array of other diets Freeman dabbled in didn’t either.

But after 10 years of fad diets and watching his weight climb to 260

pounds, a light bulb went off in his head.

“The hardest thing I realized is it has to be a way of life, every day for the rest of my life,” Freeman said after losing 70 pounds since March 2013. “Finally it just stuck in my mind.”

Changing eating habits is easier said than done. Fortunately, city employees have resources and tools to get them started and keep them on track.

Fads flounderFreeman isn’t the only one waging

a weight battle. Statistics from the U.S. Center for Disease Control and Prevention show more than one-third of U.S. adults are obese.

And the search for lasting weight loss often is sidetracked by miracle diets promising quick results.

“The problem with fad diets is they are designed to eliminate (entire food groups),” Ronda Elsenbrook, a registered dietitian with Kelsey Seybold, said. “They’re very restrictive for a short period of time, so they will result in a short-term weight loss. But they’re not sustainable. And then you’re going to need to start completely over.”

A good start to losing weight and keeping it off is to assess eating habits, Elsenbrook said. Then make small changes that can be maintained and built on.

“When you’re looking at weight,

By Paul Beckman

Forget the fads —

for the LONG TERM

Everyday Health

12Spring 2014

1820s 1920s1930s

1950s 1980s

GRAPEFRUIT DIET, sometimes called the “Hollywood diet.”

An apple a day may ward off doctors, but daily grapefruit supposedly burn pounds away.

Some forms of the diet cut out too many other needed foods and calories. The juice also

scrambles the effects of some medications. (source: Houston Chronicle)

CABBAGE SOUP DIETDropping 10 to 15 pounds in a week sounds

pretty good. Hope you love cabbage. Oh yeah, and flatulence — one of the side effects. (source: livinghealthy360.com)

PALEO DIETLean meats, healthy fats, fresh fruits

and veggies are all good for you. It also encourages exercise. But cutting whole

grains and dairy makes it tougher to get all the nutrients you need, like calcium and

vitamin D. (source: U.S. News)

12Spring 2014

continued on page 13

it’s a numbers game. If you want to decrease your weight, you’ve got to take in less and move more.”

Resources that can help

Some employees said they got a handle on the “numbers game” by entering what they eat and how much they exercise into an online food journal. MyFitnessPal.com is popular and free. It tracks how many calories users consume and burn to help them reach their goal. A free app available on the website even scans and transfers nutritional values from food packages into a user’s account.

Food journals helped him realize his snacking amounted to an entire meal, Freeman said. And even when he watched his eating, drinking sodas pumped up his calorie count.

“Putting all that stuff in the food journal I realized, wow, this is kind of insane,” Freeman said. “So I got it in my mind that I’m going to do it for real, and I meticulously plugged stuff into my food journal.”

Instead of drinking sodas and sugary drinks, he opts for water, Freeman said. He eats fewer processed foods and avoids artificial sweeteners. But in general, he eats what he wants. For him, he said it’s about portion control.

“I can eat anything I want as long

as I’m smart about it,” Freeman said. “If I want to eat a donut on Friday when the boss brings them in, I can eat a donut. What I can’t eat is half a box of donuts.”

Portion control can be tricky. Today many portion sizes are nearly twice what they were 30 years ago, Elsenbrook said. Combine that with dropping activity levels means many people take in more calories than they need.

Even plate sizes are larger than they were a generation or two ago, Elsenbrook said. They’ve grown from about 9 inches to at least 11. In restaurants they’re usually 14 inches.

“If you ever look a t your grandparents’ plates, they’re much smaller,” Elsenbrook said. “Just by eating on larger plates, you are automatically eating bigger portions.”

Robyn Fornet, an administrative associate in the airport system, also

MyFitnessPal.com What it is: Online food journal.

Cost: Free When and where: Online anytime.

Weight WatchersWhat it is: A healthy diet program that uses a point system to count calories.

Cost: $186, prorated rate for those joining after the 17-week program starts.

When and where: Group meets every Wednesday at 611 Walker.

Contact: Ashley Webber, senior public health educator, 832-393-6127.

Cigna Health CoachWhat it is: One-on-one personal guide for assessing your eating habits and recommending a diet plan.

Cost: Free

When and where: Available by phone from 7 a.m. to 9 p.m., Monday through Saturday.

Contact: For questions about coaching and enrolling in the program, call 1-800-997-1406 and then select option 2 for the personal health team.

*Remember, you can earn Wellness points through physical activity and participation in a weight management program. Find out more at the Wellness Connection.

DIET TOOLS AND RESOURCES

Everyday Health


AGGHHH! GET HIM AWAY! GET HIM AWAY FROM ME!

LET ME GUESS. YOU EAT AN

APPLE A DAY, DON’T YOU?

Drawing Conclusions By Paul Beckman

The city of Houston reserves the right to change, modify, increase or terminate any benefits.

Medical and DentalCity of Houston Benefits Division 832-393-6000 • 888-205-9266

Cigna in City Benefits Division832-393-6191 • 832-393-6193 832-393-6192 • 832-393-6194

Cigna 24/7 Customer Service800-997-1406 | mycigna.com

United Healthcare (Dental)866-605-2599DHMO: yourdentalplan.com/npdIndemnity: myuhcdental.com

Block Vision866-265-0517www.blockvision.com

Medicare AdvantageAetna800-307-4830aetnamedicare.com

KelseyCare Advantage866-534-0554kelseycareadvantage.com

HealthSpring 800-846-2098texashealthspring.com

TexanPlus 866-556-4614

Medicare supplement plan F800-392-7537uhc.com

United MedicareRX888-556-6648

PensionDeferred Compensation (Great West) 713-426-5588

Municipal Pension (Pension and DROP) 713-759-9275

Fire Pension (Pension and DROP) 281-372-5100

Police Pension (Pension and DROP) 713-869-8734

Benefits Contacts

had an up-and-down weight loss fight full of fad diets and quick fixes. Then, she got serious.

“You have to try to eat differently,” she said. “I think it is a mind shift.”

But before jumping into a food journal, she consulted a Cigna coach, a free service of the city employee health insurance plan.

“In our program we take an individualized approach to health, not a one-size-fits-all model,” Cigna Health Educator Nora Moreno said.

Moreno said that includes talking to a clinician to assess health needs and then setting realistic goals.

“Once you accept that there is no secret to weight loss, no magic pill or perfect diet, then you can really begin to prepare and focus on small reasonable changes that you can stick with,” Moreno said.

Fornet now uses a food journal to help keep track of her eating and exercise. It even has a social media

component, so she and the people she’s linked with can support each other.

“It doesn’t ever say what you weigh, but it does say I’ve lost 85 pounds to date,” said Fornet.

City employees can also join Weight Watchers’ weekly meetings at 611 Walker. The 17-week program costs $186, but employees can join any time for a prorated fee. The program encourages healthy eating habits and losing weight by creating a calorie deficit.

Both Fornet and Freeman exercise regularly. Combining that with keeping track of what they eat has produced positive results. After a couple months with the food journal, Freeman moved on to a spreadsheet he developed to keep up with his efforts. Now, having a good feel for what he needs to eat, he doesn’t even use that.

“I realized after I lost 70 pounds, it was really easy,” Freeman said. “It was a lot of work, but it paid off quickly.”

continued from page 12 - Diet Fads

Everyday Health

14Spring 2014

Almond Crusted Chicken Fingers (American Heart Association)

Instead of batter-dipped, deep-fried nuggets, we coat chicken tenders in a seasoned almond and whole-wheat flour crust and then oven-fry them to perfection. With half the fat of standard breaded chicken tenders, you can enjoy to your (healthy) heart’s content.

Cooking InstructionsPreheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.

Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.

Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.

Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

Cook's TipIngredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir fries, chicken satay or kid-friendly breaded “chicken fingers.”

IngredientsCanola oil cooking spray1/2 cup sliced almonds1/4 cup whole-wheat flour1 1/2 teaspoons paprika1/2 teaspoon garlic powder1/2 teaspoon dry mustard1/4 teaspoon salt1/8 teaspoon freshly ground pepper1 1/2 teaspoons extra-virgin olive oil4 large egg whites1 pound chicken tenders (see Cook's Tip)

Calories per serving 184; Total fat: 7 g; Saturated fat: 0g; Cholesterol: 63mg; Sodium: 147 mg; Carbohydrates: 4g; Fiber: 1g; Sugar 0 g; Protein: 26g

caffeineHOWMUCH is in

THAT?

Generic Coffee (8 oz.)

95mg

Starbucks Latte (16 oz.)

150mg

Coca-Cola Classic (12 oz.)

30mg

Green Tea (8 oz.)

24mg

Hershey's Kisses (Nine pieces)

9mg

Excedrin, Extra Strength

(Two tablets)

130mg

Red Bull (8.4 oz.)

76mg

Source: American Heart Association

Source: Mayo Clinic

City of HoustonHuman Resources Department611 Walker, 4-AHouston, TX 77002

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