Holiday closure Monday May 28: Most county offices will be closed in observance of Memorial Day.

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February 2009 Issue


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February Health Hero - Mike Buchanan

Mike “Bucky” Buchanan says "I'm self motivated, and I've got the scars to prove it.”  But after heart failure and surgery Buchanan -- a 22 veteran working at Transit’s Vehicle Maintenance facility at Central Base -- found out he was not alone in his quest to bring big changes to his life. Healthy IncentivesSM was part of that quest.

Deadline extended for online wellness assessment

The deadline for taking the wellness assessment online has been extended through Monday, Feb. 9, 2009

You’ve taken the wellness assessment – Now what?

Your next step to gold, to better health and big savings

If you’ve completed the wellness assessment, congrats! You are now ready to take the next step to earn the gold out-of-pocket expense level for your 2010 medical expenses.

You and your “spartner”* (spouse/domestic partner) must complete an individual action plan by June 30, 2009.

Here’s how it works:

  • Healthways (King County’s vendor for this service) reviews the information you provided in the wellness assessment to determine if your health risk level is low, moderate or high. The score you received when you took the assessment is not used to determine your risk level; instead, Healthways looks at specific risk factors, such as weight, cholesterol and blood pressure, to determine your risk level.

  • If Healthways decides you’re at low risk for future health problems, you’ll receive a letter from them explaining low-risk individual action plan options. All you have to do is keep an action log for 42 consecutive days before June 30. Your program choices are once again Passport, Route 66 and Colorful Choices, and you may keep your log online or on paper. Paper logs must be mailed to Healthways with a postmark dated no later than June 30.

  • If Healthways decides you’re at moderate or high risk for future health problems, you’ll receive a phone call from Healthways to enroll you in a coaching program. All you have to do is participate in three coaching calls from a Healthways coach before June 30.

It’s important to wait until you hear from Healthways before you begin your individual action plan. You may think you are low risk, but Healthways may detect something from your answers indicating a potential for moderate risk.

If you don’t receive a letter or phone call from Healthways by Mar. 30, please contact Healthways toll-free at (877) 279-0624.

Read more about the Healthy IncentivesSM program at www.kingcounty.gov/employees/gethealthy.

A personal pitch for Heart Health: Councilmember Pete von Reichbauer

By Pete von Reichbauer

Heart disease is the leading cause of death for both men and women in our country. As one who lost his father at the age of 48 and his brother at 47 to heart disease, I know all too well the importance of this. But we all can make small changes in our daily lives which taken together will help us reap great healthy rewards.

I do not have the power to eliminate some of my risk factors such as a family history of heart problems or that I get a year older each year, but I have proactively adopted a healthier lifestyle that addresses the prevention of heart disease.

Adopt a heart healthy diet and stay active! Eating a diet that is rich in fruits, vegetables, whole grains and low in fat dairy products is essential. Walking, swimming or adding a few extra steps on our way to work (including taking the stairs instead of the elevator at work) can drastically reduce fatal heart disease. By exercising and eating a heart friendly diet, I manage to maintain a healthy weight which is another key factor in reducing my risk for heart disease. When it comes to heart disease prevention you should know that the risk for heart disease decreases dramatically within just one year of quitting smoking.

Lastly, visit your physician regularly. Health checkups that include testing for high blood pressure and high cholesterol will allow for you and your physician to monitor your heart health and discover potential problems.

Invest in heart-conscious habits in your daily life and you will enjoy a dividend of a healthier life for many additional years to come; moreover, you will have the opportunity to share this dividend of new days with old friends and family!

Eat Smart: Foods for your heart

When it comes to food, we can't ignore the facts — or the science. You need a healthy diet to have a healthy life. But can a bowl of spinach and a handful of berries help prevent a heart attack? The answer may surprise you.

Some simple tweaks to your diet may be enough to lower your cholesterol to a healthy level, protect your heart, and help you stay off medications.

 

 

 

 

Oats

Full of omega-3 fatty acids, folate, potassium and fiber, oats can lower levels of LDL (bad) cholesterol and help keep arteries clear. In addition to reducing the risk of heart disease, oat fiber can also help control blood sugar.

Oatmeal, rolled oats, oat bran and whole oat flour are all good sources. Try to eat ½-1 cup (1½-3 ounces) of oats daily to maximize the health benefits.

Opt for coarse or steel-cut oats over instant varieties for more fiber and no added sugar.

Tips to eat more:

  1. Make your own granola by baking three cups of oats at 350°F for 25 minutes. Stir occasionally, then cool and mix with a variety of dried fruit, nuts, and seeds.
  2. Add oats whenever you bake. Substitute up to one-third of the flour with oats in pancakes, muffins, quick breads, cookies, and coffee cakes.
  3. Use oats in place of bread crumbs in dishes such as meatloaf, meatballs, or breading on poultry.

Recipe idea: Oatmeal Banana Bread

Berries

Good sources of fiber and vitamin C, berries have been linked to a range of health benefits, including lowering LDL (bad) cholesterol levels, and protecting against cancer and neurodegenerative diseases like Alzheimer's.

All berries are good for you but blueberries are the best choice (highest level of antioxidants). Many berries can be found in the frozen food section so you can enjoy them all year long. Strive for at least two servings of fruit each day.

Tips for eating more:

  1. Top your whole-grain cereal with fresh or frozen berries.
  2. Power up pancakes, waffles, or muffins with fresh, frozen, or dried berries.
  3. Add dried varieties like cranberries to salad, muffins, and trail mix.

Recipe idea: Berry Blast Fruit Smoothie

Salmon and other fatty fish

Rich in omega-3 fatty acids, salmon can effectively reduce blood pressure and keep clotting at bay.

Aim for two servings per week, which may reduce your risk of dying of a heart attack by up to one-third. Choose wild salmon over farm-raised fish, which can have higher levels of pesticides and heavy metals.

Not a fan of salmon? Other fish like tuna (canned light), herring, and sardines will give you the same benefits.

Tips for eating more:

  1. Salmon is easy to prepare on the grill, in the oven or microwave, or on the stovetop. Save leftovers to toss into pasta dishes, make into salmon cakes, add to salads, or mix into dips or spreads.
  2. Add chunks of cooked salmon into corn or potato chowder.
  3. Put smoked salmon on a bagel with low fat cream cheese and capers.

Recipe idea: Grilled Salmon Wrap

Spinach

High in folate, vitamins A & C, potassium, and fiber, spinach can help keep your ticker in top shape by helping to control blood pressure and lower levels of LDL (bad) cholesterol.

But increasing your consumption of any vegetables will give your heart a boost. The Physicians' Health Study examined more than 15,000 men without heart disease for a period of 12 years. Those who ate at least 2½ servings of vegetables each day cut their risk of heart disease by almost 25%, compared with those who didn't eat veggies. Each additional serving reduced the risk by another 17%.

Tips for eating more:

  1. Keep frozen spinach on hand for an easy, quick addition to pizza, pasta, soups, and stews. Just defrost and squeeze out the liquid before adding it to cooked dishes.
  2. Mix fresh spinach with salad greens then top with peeled and segmented Mandarin oranges or sliced strawberries, nuts, and crumbled cheese.
  3. Steam spinach, mix with garlic, a little olive oil, and a squeeze of lemon for a low-fat potato topper.

Recipe idea: Spinach with Golden Raisins and Pine Nuts

Olive oil

Full of monounsaturated fats, olive oil help lower levels of LDL (bad) cholesterol.

According to the Food and Drug Administration, consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. Look for extra-virgin or virgin varieties—they're the least processed.

You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet.

Tips for eating more:

  1. Drizzle olive oil over veggies instead of butter or use it as a dip for bread.
  2. When you’re cooking with olive oil, be careful not to overheat it which reduces the health benefits. Instead of heating olive oil in the pan, just spritz some on veggies, fish, or potatoes before cooking them.
  3. Use an olive oil dressing on your favorite salad.

Recipe idea: Classic Vinaigrette

Nuts

Nuts are an excellent source of omega-3 fatty acids, and mono- and polyunsaturated fats.

In four separate studies, eating one ounce of nuts decreased the incidence of heart disease between 20 and 60%.

Walnuts are the best choice (highest in omega-3 fatty acids) but all nuts are good for you. Try to eat at least a handful of nuts each day. But don’t over do it. Nuts also pack a lot of calories.

Tips for eating more:

  1. Add nuts to a salad in place of croutons for added nutrients and texture.
  2. Mix chopped nuts with yogurt and fresh fruit.
  3. Mix whole wheat breadcrumbs with ground nuts for a high-fiber breading for fish, chicken or tofu.

Recipe idea: Salad with Beets, Apples and Walnuts

Soy

Eating 25 grams or more of soy protein daily can help lower levels of LDL (bad) cholesterol. Plus since it’s low in saturated fat, soy is also a great source of lean protein.

Look for natural sources of soy protein, like edamame, tempeh, or organic silken tofu.

But watch the amount of salt in your soy. Some processed varieties like soy dogs can contain added sodium, which boosts blood pressure.

Tips for eating more:

  1. Pack a soy protein bar or a bag of soy nuts for a quick snack during the day.
  2. Edamame make great snacks. Find them in the freezer section at your supermarket. Boil edamame then serve immediately. Pop them out of the pod and eat plain or with a low-fat dip.
  3. Tofu takes on the flavor of spices and foods you cook with it. Sauté cubed tofu with green and red peppers, sliced garlic, and a dash or two of curry powder. Or add tofu to soups for a healthy dose of low fat protein.

Recipe idea: Grilled Tofu Salad with Ginger Dressing

 

The Fighting Flavonoids 

While no single food is a magic bullet, eating lots of flavonoid-rich foods may help protect your heart.

An analysis of more than 133 studies linked dark chocolate (70% cocoa) to a decrease in blood pressure. Soy protein was associated with lower blood pressure and lower LDL (bad cholesterol), and drinking green tea also lowered LDL.

Other foods high in flavonoids include dark-colored fruits and vegetables like spinach, blueberries, purple grapes, onions, garlic, Brussels sprouts, and cranberries.

Source: American Journal of Clinical Nutrition, Vol. 88, pg. 38

Related healthy heart stories

Sodium, Potassium Intake Tied to Heart Disease 

Diet Appears to Alter Heart Failure Risk

New Thinking on How to Protect the Heart 

Eat Smart for Black History Month

February is Black History Month and with the election of our nation's first African American president, change is in the air. Our new health conscious president is already making changes to the snacks available in the White House press room and is considering converting some of the existing White House lawn to a large organic vegetable garden. Make changes to your own meals and snacks by adding healthier fare and adapting your favorite recipes to include healthier ingredients. For healthier versions of some Southern favorites, check out the recipes in the National Heart Lung and Blood Institute cookbook Heart Healthy Cooking African American Style.

Stress Less: the hidden health benefits of helping others

Inspired by President-elect Obama's call to action, thousands of volunteers across King County participated in a National Day of Service in January. In addition to the overall community benefits, recent studies show these actions provide health benefits to the good-deed-doer.

A recent report found a significant connection between volunteering and improved mental and physical health. The Health Benefits of Volunteering: A Review of Recent Research shows that volunteers have lower rates of depression, less incidence of heart disease, and lower rates of mortality.

Research suggests that volunteering is particularly beneficial to the health of older adults and those serving 100 hours annually. According to the report:

  • A study of adults age 65 and older found that the positive effect of volunteering on physical and mental health is due to the personal sense of accomplishment an individual gains from his or her volunteer activities.

  • Another study found that volunteering led to lower rates of depression in individuals 65 and older.

  • A Duke University study found that individuals who volunteered after experiencing heart attacks reported reductions in despair and depression—two factors that have been linked to mortality in post coronary artery disease patients.

  • An analysis of longitudinal data found that individuals over age 70 who volunteered approximately 100 hours annually had less of a decline in self-reported health and functioning levels, experienced lower levels of depression, and had greater longevity.

  • Two studies found that the volunteering threshold is about 100 hours per year, or about 2 hours a week. Individuals who reached the threshold enjoyed significant health benefits, although there were not additional benefits beyond the 100-hour mark.

Volunteer opportunities are varied so find the one that is right for you. Then pledge to make volunteering a routine part of your life. Just two hours a week can make a positive difference to your community and your health.

Looking for volunteer opportunities? Try these resources

King County Employee Giving Program

King County maintains a list of organizations which are eligible for participation in the Employee Giving Program. These organizations must meet specific criteria including strict non-discrimination policies and administrative costs less than 25%. For information about which organization might be a good match for you, contact Junelle Schrum, Employee Giving Program Administrator, 206-263-9405, Junelle.Schrum@kingcounty.gov or go to the Employee Giving Program site.

VolunteerMatch

VolunteerMatch is a nonprofit organization with a mission to help everyone find a great place to volunteer. Interested volunteers can enter their ZIP code on the VolunteerMatch website to quickly find local volunteer opportunities posted by nonprofit organizations throughout the United States. Go to: www.volunteermatch.org/

New help for new parents

PEPS provides workplace support for Moms and Dads of young ones

There is now support for parents who are struggling to balance the needs of family, the demands of work and their own health and well being. To support parents of children ages newborn - 5, the county is partnering with the Program for Early Parent Support (PEPS) to offer a support and education program for parents of young children. For the first time ever in King County, this program, which has traditionally been home-based, will be offered in the workplace for King County employees.

“By bringing PEPS into the workplace we are creating an opportunity for working King County parents to get together and share experiences of both worlds,” says participant Agnes Wooters, Legislative Assistant to Councilmember Pete Von Reichbauer. “Belonging to a network of working parents provides a sense of security that you are not alone out there, that others share in your daily challenges and successes. Becoming a parent is a new experience, being able to share with others who are in the same situation is comforting and encouraging.”

This pilot program marries the county’s innovative work on health and work/life balance. The cost for the 6 week session is $50. Meetings are an hour over lunch and are currently being formed at worksites throughout the county.

Move More: Sign up now for the Tour de Cure

For the last two years King County has had a team in the American Diabetes Association Tour de Cure bicycle fund raising event, led by our very own Executive Ron Sims.

This year we are asking King County employees to serve as Team Captains and organize teams. For more information please contact Andy Willmer at the American Diabetes Association at awillmer@diabetes.org, or at (206) 282-4616 ext. 7213.

Ride with us on May 16, 2009 —  Marymoor Park
Register online - includes routes, check-in times, and start times

The American Diabetes Association will also be holding a Tour de Cure Kick-Off event at the downtown Seattle REI on Monday, March 23 from 6-8pm.

Move More: Sign up Feb. 10 for the Danskin Women's Triathlon Series

leftnav_arrow Largest and longest-running multi sport series in the world leftnav_arrow Structured for both first time and veteran triathletes leftnav_arrow Sprint Distances - .75K Swim, 20K Bike, 5K Run (distances vary by race site)  leftnav_arrow Mixed Age Group category for women who want to do the race with a family member leftnav_arrow  New for 2009 Mentor Program - Receive ongoing training support from an enthusiastic and passionate female triathlete!

Seattle Race Date - Sunday August 16
Registration Opens - Tuesday, Feb. 10, 7 a.m. Pacific

Go to the Danskin Women's Triathlon Series site for more details

For more photos and stories about King County employees participating in the Danskin Women's Triathlon, see the January Health Matters newsletter.

Move more in February

Try these local events for heart happy exercises. The Centers for Disease Control recommends 150 minutes a week of moderate-level physical activity and 2 days a week of muscle-strengthening exercises.

Walk

Mud-mucking Walk – Feb 7th all day long. Walk in the woods at Discovery Park to learn about mud. Ages 5 and older – wear boots. Preregister at 206-386-4236 or www.seattle.gov/parks

Bellevue Birding – Feb 7th at 9 a.m. Walk with a naturalist from the Eastside Audubon Center at the Lewis Creek Park and Visitor Center to learn to identify local birds. Dress for the weather and wear sturdy footwear. No preregistration required. Call 425-452-4195.

Discovery Park Birding – Feb 7th and 28th at 8 a.m. Join a naturalist walk to learn about birds and nature. Ages 8 and older. 206-386-4236 or www.seattle.gov/parks for info.

Adventures with a Naturalist – Feb. 12 at 10 a.m. in Discovery Park. Participate in a naturalist program and short walk for people ages 50 and older. This month’s walk focuses on the archaeology of West Point. Call 206-386-4236 or visit www.seattle.gov/parks for info.

Art and Architecture – Join the Seattle Architecture Foundation for a walking tour of downtown art. Feb 7th at 10 a.m. for historic skyscrapers, Feb 14th at 10 a.m. for public art, Feb 21st for modern skyscrapers, and Feb 28th at 10 a.m. for Art Deco style of the 1920s. $15 - $17 with preregistration required. Call 667-9184 or visit www.seattlearchitecture.org

Dance

Emerald City Contra Dance – Feb 6th. Dance lesson at 7 p.m. followed by an all age dance with live music and caller at 7:30 p.m. No cologne, perfume or other scented products. Phinney Neighborhood Center. $4 - $7. Call 206-440-9839 or visit www.seattledance.org/contra/emeraldcity.

Alzheimer’s Benefit Dance – Feb. 22nd from 1-4:30 p.m. at the Edmonds Masonic Temple. The event is sponsored by Joe Bahr and the Sky Valley Whirlwinds Square Dance Club. Donations are encouraged for Alzheimer’s disease research. Call 206-310-5627 for details.

Northwest Dance Network Live Music Dance – Feb 21st at the Leif Erikson Lodge. Dance lesson from 7:30 – 8:30 p.m. and dance from 8:30 p.m. on. Night club two-step with the Max Band. $10 - $15. Call 206-781-1238 or visit www.nwdance.net.

Play

Kids in the Snow – Feb 28th at 1 p.m. at the Snoqualmie Pass Visitor Information Center. For kids and families to explore the forest and play in the snow. Call 425-434-6111.

Valentines Family Adventure at Carkeek Park – Feb 14th at 1 p.m. Nature walk and activities to learn about animal families. Ages 3 and older. Preregistration required. 206-684-0877.

Try Something New

Seattle Flying Dragon Boat Club – Feb 1 at 3 p.m. Introduction to the ancient sport of dragon boating at South Lake Union. No experience required. Ages 18 and older, or 12 and older with parent. 206-523-4518 or www.seattleflyingdragons.org

Orienteering – Search for checkpoints marked on a map. Race against the clock or stroll to destinations. No experience necessary and instruction available. Start anytime between 10 a.m. and noon. Feb 7th at Island Crest Park on Mercer Island, Feb 21st at Dash Point State Park in Federal Way. $5 - $10. Call 425-778-7202 or visit www.cascadeoc.org.

Snowshoe tours, Snoqualmie Pass – Feb 1, 6, 7, 8, 13 and 14th. Snowshoes provided, ages 10 and older. Moderately paced 90 minute walk ($10) or half-day outing for those more experienced ($20). Limited numbers on all events. Call for reservations between 9 a.m. and 3 p.m. Thurs – Sunday. 425-434-6111. 90 minute walk leaves at 10 a.m. and half-day outing leaves at 9:15 a.m.

Snowshoe tours, Stevens Pass – Feb 1, 7, 8 and 14th at noon. See an indoor slide show of area history then take a one-mile round trip snowshoe walk on the Pacific Crest Trail. Suitable for beginners. Ages 6 and older. Snowshoes provided. Wear layers, insulated clothing and sturdy waterproof boots. Groups are limited, reservations required. Call 360-677-2414 or visit www.stevenspass.com. $10 suggested donation.

Introduction to Yoga – Feb 20th at 6 p.m. at Discover Yoga in Redmond. All skill levels welcome. Ages 12 and up. Preregistration required. Call 425-861-1318 or visit www.discoveryoga.com

Share your favorite activity or submit a Move More testimonial. E-mail health.matters@kingcounty.gov or call 206-263-6085.

KUOW and the county's Healthy IncentivesSM Program

Four years ago, King County began asking employees to embrace a new level of involvement in personal health. KUOW's Ruby de Luna checked in on some county employees and has this update on the Healthy IncentivesSM program. Listen to the program

Four years ago, King County began asking employees to embrace a new level of involvement in personal health. KUOW's Ruby de Luna checked in on some county employees and has this update on the Healthy Incentives program.

Logon and Learn for heart health

If you are one of the 4,600 people covered by county benefits dealing with a heart related condition, you know the choices you make can affect the quality of health care you get, how much it costs and the outcomes you most desire. King County has online tools to help inform these important decisions.

  • Find out which hospitals and clinics in our region follow medical guidelines for the most effective treatment of heart disease

  • Find out which doctors in your area treat heart disease, what the symptoms are and how it is diagnosed and treated

  • Find out how generic alternatives and home delivery of medications like Liptor and Crestor can save you money

  • Create a personal health record to track numbers that can be vital to heart health: cholesterol, blood glucose and other lab tests.

Here are some online tools that can help you make the best choices for your health:

  • The Puget Sound Health Alliance Community Check-Up Report  can tell you which hospitals and clinics in our region follow medical guidelines for the most effective treatment of heart disease.

  • Aetna SmartSourceSM  makes it easy to find personalized health information on many conditions. Search on coronary heart disease and results will link you to: doctors in your area that treat heart disease, what the symptoms are, how it is diagnosed and treated and the estimated cost of care for treatment. SmartSourceSM pulls information from the most credible medical web resources to provide you with the answers to questions you want to know.

  • Express Scripts  can tell you if there are generic alternatives to the medication you are taking and how much you can save by choosing generics and home delivery.

  • Aetna KingCare This link will take you to an external Web site (not part of the King County Web site). lets you create a personal health record to track your medical treatment and lab results.

For more information on web tools that can help you make the best health care decisions see the Health Matters Logon and Learn site.

King County members rack up savings with generics

Congratulations– you’re choosing generic drugs more than ever. Smart move when you consider that replacing the high-priced brands with generic prescriptions significantly lowers your out-of-pocket expenses.

In 2008, employees and their families enrolled in the KingCareSM plan saved over $99,000 in out-of-pocket expenses compared to in 2007 – in large part by switching to generic drugs.

Want to keep saving? Use generic drugs whenever possible. For more info check out out Choose Generics page.

Source: Exress Scripts Inc. report on King CareSM enrollees

Quit Tobacco for your Heart

Reduce your risk of coronary heart disease by quitting tobacco use. Smoking-related heart disease risk is cut in half one year after quitting. Within 15 years, the risk is the same as for someone who never smoked. Other heart-happy reasons to quit:

  • Reduced risk of heart disease (and many other diseases)
  • No more thick phlegm
  • Being an inspiration to others
  • No more smelly ashtrays
  • Slowing down the signs of aging
  • Clean breath
  • Being more kissable

Quit Tobacco Resources

King County Employee Resources:

  • Free Online Customized Support – QuitNet. Provided by King County for employees and their families, this program provides customized information to support quitting tobacco. Call BROS at 206-684-1556 for your access code, then log on to www.quitnet.com/kingcounty to register. Your participation is confidential.

  • Free Telephone Support – Call the King County Tobacco Quit Line at 1-877-279-0624.

  • Reimbursement for the patch and other nicotine replacement treatment – Both KingCareSM and Group Health offer free or remimbursed over-the-counter drugs such as the patch, gum etc. Go to the Health Matters Quit Tobacco site or call 206-684-1556 for details.

  • See your doctor - Group Health and Aetna/KingCareSM members may schedule a visit with their doctor for tobacco cessation help including developing a quit plan and discussing available pharmacological and over the counter medications. Visits are subject to regular copays or coinsurance.

Community Resources:

  • Washington State Quit Line – 877-270-STOP (7867) or online at quitline.com.

  • Public Health - Seattle & King Countyree quit kit – call 206-296-7613 for information on community resources and other tools to help you quit.

  • American Cancer Society – 800-ACS-2345 or online at www.cancer.org.