Stop High Food Prices from Inflating Your Waistline

Filling our plates with healthy food and avoiding unhealthy temptations can be challenging, particularly as we see prices rise at the grocery store. Excellus BlueCross BlueShield wellbeing engagement consultant Pat Salzer offers some simple tips to help navigate the supermarket aisles and avoid the side dish of guilt. “Food is the spice of life, not the enemy,” she explains.

The key is to set yourself up for success. To do that, Pat advises using “the 4 P’s”: Plan, Purchase, Prep, and Plate.

Plan
“Plan your meals for the week, taking into account what items are on sale, as well as what is already in your kitchen,” says Pat. Planning will ensure a more productive trip to the store.

Purchase
When grocery shopping, stick to your list and avoid impulse purchases. “The grocery store is the gateway for what comes into your home—invite in healthy foods,” advises Pat.

Prep
A little preparation can go a long way not only in stretching a dollar, but in ensuring that healthy options are readily available when hunger strikes. “Prep overnight oats for an easy grab-and-go breakfast in the morning,” suggests Pat. “Have some vegetables sliced up for a quick snack or faster meal prep.”

Plate
What you put on your plate matters. Load it with vegetables. Keep salad and vegetables on the table and main dishes on the stove. “When we go for seconds, we are more likely to grab the food within arm’s length rather than walking to the stove,” reminds Pat.

Keeping costs down
When it comes to keeping nutrition up and costs down, two main principles apply: extend the life of your groceries, and go for less expensive options when possible. Trail mix, for example, can be a pricey item. Instead, try a homemade option made from popcorn, cereal, nuts, raisins, and pretzels.

When cooking a meal, use what you already have on hand and make substitutions. “For example, green beans can be substituted for asparagus, and sweet potatoes for squash,” explains Pat. Extend the life of herbs by cutting the bottoms off and placing them in a glass of water. Expensive greens, such as romaine, arugula, and escarole, can be cooked and stored in the fridge so they last longer. When it comes to saving money and eating healthily, the freezer is your friend. Freeze leftover items such as bananas, tomato paste, and cooked rice. “I often add frozen bananas to my oatmeal or whip them up into a frozen dessert,” says Pat.

And, contrary to common belief, shopping the inner aisles is encouraged. There, you will find less expensive items with longer shelf lives and often packaged in bulk. Not all items in the inner aisles are healthy, but oats, canned vegetables, peanut butter and brown rice are good options. “Frozen and canned vegetables are processed at the peak of freshness and can have more nutrients than fresh vegetables that are past their prime,” explains Pat.

With a little extra effort, you can eat healthy foods and stick to your budget.

How personal development led to professional gains

Is a college degree in your future? For Juan Munoz, what started as an idea quickly became a reality as the father of three found himself enrolling in college while working full time. Juan began his career with Excellus BlueCross BlueShield in 2008 as a help desk analyst. When he was later promoted to help desk team lead, the wheels started turning.

Juan was eager to further his career in management and thought a college degree might be important to his advancement. He turned to the vice president of his department for some advice and the answer to a simple question, “Do you think I need a degree to further my career?” Familiar with Juan’s skills and abilities, his VP told Juan that, to him, the degree was not necessary; but if Juan wanted to advance throughout the organization, it would definitely be to his advantage to further his education. Juan quickly heeded his advice and enrolled that week.

His decision was made easier knowing that Excellus BCBS offered tuition assistance. “Enrolling in the tuition reimbursement program was really easy,” explains Juan. “The company’s internal website had simple instructions to follow.” He worked with the school to provide information on the classes he was enrolled in and the corresponding costs. His leaders reviewed this information and signed off indicating their approval. Once the semester was complete, he would submit his grades. “The company reimbursed the full cost of my entire undergraduate education,” explains Juan.

But Juan didn’t stop there. After receiving his bachelor’s degree in business management from SUNY Brockport, he enrolled in the Executive MBA program at the University of Rochester’s Simon Business School. As you can imagine, attending school, working full-time and raising a family of three young children was not easy. In addition to the support of his wife, Juan received support from his work family as well. “They provided me with the flexibility I needed,” remembers Juan. “This was vital, especially while earning my bachelor’s degree. I often had classes that started at 4pm so I would need to leave work early or come in late depending on my schedule.” The Executive MBA program took place on the weekends but required one Friday each month devoted to class time. “I was fortunate to have lots of flexibility and understanding from Excellus BCBS. In fact, my letters of recommendation for the MBA program came from within the organization.”

Another employee development benefit he took advantage of was the company mentorship program. This allowed him to build on his leadership skills and seek advice when needed. “The relationship I developed through my mentorship still continues today,” says Juan.

Throughout this process, he not only gained valuable knowledge, but he also experienced career advancement, moving to manager of IT Service Management and then to his current role director of IT Computing Operations Management. “My education provided me with a great deal of background knowledge of business management. At the end of the day, you need to understand how to lead people and how organizations need to operate,” explains Juan. Taking the initiative to continue your professional development can set you apart when opportunities for advancement are available. “I think it goes a long way and shows that you are willing to put in the work,” notes Juan.

With three years spent earning his undergraduate degree and an additional two earning his MBA, Juan looks back on the experience with a great sense of accomplishment and would recommend it to others. “As long as you are willing to dedicate your time to the program and make it a priority in your life, it is a great experience.” He does caution that managing your time can be a challenge. “Your free time is going to be limited so it is important to plan each part of your day.”

Juan’s story is just one among many who have taken advantage of the tuition assistance program to further their own personal development. Excellus BCBS greatly values the pursuit of education, understanding that it strengthens the team and fosters innovation. At the start of 2022, a new option was added to the tuition assistance program that allows employees to receive their assistance prior to the start of their class.

To learn more about tuition reimbursement and other benefits offered at Excellus BlueCross BlueShield visit careers.excellusbcbs.com.

Job Opportunities

Are you looking to take the next step in your career and make a difference in others’ lives?

We have the right fit for you. Positions are available in many departments including Customer Care, Operational Excellence, Marketing and Sales, Information Technology, and more. Check us out at ExcellusBCBS.com/Careers. Get to know our people and our values, and grow your relationship with us. For more information, reach out to Director of Talent Acquisition Jason Helsdon at (585) 453-6215 or Jason.Helsdon@excellus.com.

A Day to Honor Doctors

On National Doctors’ Day and all year long, we are proud to celebrate the important work of physicians throughout our community and within our organization. This annual observance on March 30^th honors physicians for the work they do for their patients, the communities they support, and our society. For many, it is not only a love of science and medicine that draws them into the profession, but an innate need to help, heal, and serve others. “We are fortunate to work with more than 18,500 physician partners throughout our regions to fulfill our organization’s mission of helping our communities live healthier and more secure lives through access to high-quality, affordable health care,” says Jim Reed, president and CEO of Excellus BlueCross BlueShield. “Doctors’ Day is an opportunity to acknowledge the value our physician partners bring to our organization and our members.”

A strong relationship with community providers is essential to providing quality care to our members. Ninety-nine percent of providers within our service area are part of the Excellus BCBS provider network and 100 percent of hospitals are within the network. Through these relationships, we can implement effective programs such as accountable cost and quality agreements (ACQAs). These agreements focus on integral collaborations between our Health Plan and systems of doctors and hospitals. We work together to improve quality and keep costs down by identifying opportunities for efficiency, closing gaps in care, and helping to manage chronic conditions among members.

In addition to our work with outside providers, within our organization we have a team of 21 clinicians who serve as medical directors and are key to ensuring our organization manages cost, quality, and care for our members. They seek out innovative opportunities to engage our members in enhancing their health and wellbeing. This dedicated group of physicians serves as advisors and leaders for dozens of initiatives to support our organizational goals and improve our service to our members.

“Our medical directors are proud to actively collaborate with our provider partners, seeking their input and feedback in areas such as medical policy, quality improvement and medical management,” says Stephen Cohen, MD, SVP and corporate medical director. “This collaboration leads to improved member care and healthier communities.”

Happy Doctors’ Day to physicians everywhere and thank you for your continued commitment, compassion and dedicated care for others.

Caring for Our Customers

Our Customer Care Advocates are often the first point of contact for our members and consistently demonstrate our corporate value of “Passionately Serving Our Customers.” They have the power to make an impact and change people’s lives, and they do. In return, the work they do and members they help make a lasting impression on them.

Maryanne Todd and Peggy Crist, both Customer Care Advocates, share how members touched their lives. Both say their work makes them proud to work for a company that cares about its people, members and community.

Maryanne Todd, Customer Care Advocate

“I have always been in the servicing area and really came to love assisting people over the phones. I love speaking to people, hearing their issues and being a problem solver. I really enjoy interacting with our members. I recently had a call from a member. He had several questions about his account and really needed me to explain in detail each of his questions.

The call lasted a better part of 35 minutes. Just before he hung-up he stated that he really appreciated the professionalism and the time I took to go over his questions in such detail that he was able to understand it. He stated I made his entire weekend and really thanked me for being such a nice professional customer service rep.

I’m not sharing this for “kudos” but to show my passion for my job and our members. Health Insurance is very important and very confusing when you don’t work in the field day after day. I feel like I made a real difference for a member and educated him. This is what I enjoy about my job!!!

Peggy Crist, Customer Care Advocate

“I received a call from a member who had recently been diagnosed with a chronic condition. She needed to see how much her treatments and medicines were going to cost. She was scared. I was the first person she told about her diagnosis. We talked about her life and her family. We cried together. Then I looked into her medications. With much relief to both of us they were all covered with minimal costs. She thanked me for “being her angel” that day. I still think about her.”

“Passionately serving our members is part of our customer care organization’s D.N.A.,” said Alex Levi, vice president Customer Care for Excellus BlueCross BlueShield. “We aim to provide an experience for our members that is low effort, worry free and full of compassion. Our members have a significant impact on our advocates as they help navigate the health care system, often in very challenging circumstances.”

Job Opportunities

Are you looking to take the next step in your career and make a difference in other’s lives?

Healthy Snacking Tips from a Football Party Veteran

Watching the big game can be grueling when you’ve got a super-sized buffet to celebrate.

But you can approach kickoff with a solid game plan to help you avoid getting sacked by too many fatty barbecue wings or ill-advised slices of calorie-laden pie:

Before you start the bash, have a small, healthy snack such as an apple, yogurt or a handful of nuts. If you’re hungry when you start the game day snacks, your willpower will go ‘wide right.’
Set up a salad bar for a super-sized bowl of produce and more. The possibilities are endless and include mixed greens, cucumbers, tomatoes, celery, carrots, red onions, broccoli, mini peppers, radishes, chick peas, cooked marinated chicken, roasted vegetables, sunflower seeds, dried cranberries, orange slices and feta cheese. Make a salad dressing with olive oil and your favorite vinegar. Experiment with spices such as oregano, crushed red pepper, turmeric and curry powder.
For something different make a cauliflower “steak” or “wings”. Roast chickpeas or kale for a crunchy, fun food.
Baked tortilla chips make just as good a base for nachos as their greasy fried counterparts. Stack them high with shredded lettuce, beans, fresh avocado, diced tomatoes, jalapenos and cilantro. If you’re adding ground beef, use the kind labeled “90 percent lean,” and be sure to drain away the fat.

Looking for a healthy, but sweet snack? Try cookie dough hummus. I promise – it’s tasty! The sweetness of the peanut butter, maple syrup, and chocolate chips hides the fact that this is a bean dip! Click on the video below for the recipe.
Another tip is to first take a 30-second food time out to assess all the choices on the game day spread before deciding on what you really want to nibble on. Then, move away from the table or walk around. If you stay next to the food, you’re more likely to overeat.

By being aware of what you are eating and focusing on portion size, you’ll be able to make it to the presentation of the trophy feeling like a winner.

AEDs, CPR, and how you can save a life

By Lorna Fitzpatrick, MD

You’ve seen signs posted in public places that an AED is on the premises. AED stands for automated external defibrillator — or, more accurately, semi-automated since a human operator is needed. Did you know that the purpose of an AED is to stop the heart, rather than start it? More on that later. First, let’s clarify two common cardiac terms.

A “heart attack” is a plumbing issue — an artery that brings blood to the heart is blocked. Victims are usually conscious, and while they need medical attention quickly, an AED is not needed because the heart is beating, and the victim is breathing.

“Sudden cardiac arrest” is an electrical issue and occurs when the heart’s electrical system unexpectedly malfunctions. Without warning, the victim collapses and stops breathing. The heart is electrically active but beating chaotically and unable to pump blood to the brain and other organs. Medical attention is needed immediately, or the victim will die. The technical term for this is ventricular fibrillation (V-fib or VF). More than 300,000 Americans outside of hospitals die each year from sudden cardiac arrest, according to the American Heart Association. With V-fib, immediate CPR and ready access to an AED is the only hope while 911 is called.

Sudden cardiac arrest may be reversed if CPR is immediately performed, and an AED is used within minutes to shock the heart into stopping its chaotic rhythm. Once the heart is stopped, its own natural pacemaker may re-establish a life-sustaining pulse. AED trainers compare the administration of a heart-stopping shock to unplugging a home computer when it’s acting up, letting it sit for a minute, and then plugging it back in to reboot.

Underwriting grants from Excellus BlueCross BlueShield have placed AEDs into service across New York state. These AEDs issue spoken commands to coach even an untrained layperson in their use, and also in the proper administration of CPR. If the device detects a shockable rhythm, it will provide voice instruction on how to deliver an electrical charge. If it doesn’t detect a shockable rhythm, it will not allow a shock to be administered. The absence of any cardiac electrical activity is commonly called a “flat line.” For those victims, CPR offers the only chance for survival until medical professionals arrive.

Now that you know more about CPR and AEDs, your homework is to become more than an untrained layperson. Go online to RedCross.org or Heart.org and find a CPR class near you.

Lorna Fitzpatrick, MD is vice president medical affairs and medical director at Excellus BlueCross BlueShield.

Why I Will Be in Line for A Flu Shot This Year

For many years, Ann Himmler of Monroe County, was required to get a flu shot every year because she was a Hospice volunteer. “I was 100 percent on board with the requirement,” said Ann, “because in addition to the patients I would be spending volunteer time with, my family had also been providing care to a senior parent with compromised health issues who lived in our home.”

Ann knew that older adults and people with certain medical conditions, including a weakened immune system, are among those who are at high risk of serious complications from the flu. “It was important that our entire family receive the flu shot as well, not only to protect ourselves from getting sick, but also reduce the risk of transmitting the flu to our relative who depended on us for their care,” said Ann.

How Dangerous A Virus Can Be

The COVID-19 pandemic has raised awareness of how dangerous a virus can be and how important it is to have an effective vaccine. “In 2019, the U.S. Centers for Disease Control and Prevention estimates between 39 million and 56 million people got sick with the flu and between 24,000 and 62,000 people died of flu complications,” said Dr. Stephen Cohen, Excellus BlueCross BlueShield senior vice president and corporate medical director.

For the very young, the very old, women who are pregnant, and individuals with compromised immune systems including many patients on chemotherapy, catching the flu can place them at high risk for serious complications, including death. “Fortunately, we have a flu vaccine in hand for this year’s strains that can provide a level of immunity or reduce the severity if you do get sick,” said Dr. Cohen.

Don’t Wait to Get a Flu Shot

The flu vaccine is now available at most major pharmacies, many physician practices, and other sites in our community. With rare exceptions, the CDC recommends it for everyone ages 6 months and older. Most health insurance plans cover the flu vaccine in full, and you usually don’t need an appointment to receive it at a pharmacy.

“The flu season will last until May, but it is important to get vaccinated sooner than later to help establish a level of immunity in our community,” said Dr. Cohen. “It takes about two weeks for the vaccine to provide protection.”

Older adults should consult with their health care provider to see if they recommend the high-dose flu vaccine that is approved for people ages 65 years and older. A study published in the New England Journal of Medicine indicated that the high-dose vaccine was 24-percent more effective in preventing flu in adults 65 years and older relative to a standard-dose vaccine.

Keeping Our Community Healthy

Because of COVID-19, it’s even more important to do everything that you can to keep yourself and your family healthy this flu season. “That’s why even though it’s not required for me now, I will be in line for a flu shot again this year,” Ann said.

To view or download an educational flu poster, visit ExcellusBCBS.com.

Volunteering Virtually and a Fulfilling New Hobby

Grateful to work for a company that gives employees one paid volunteer day per year, I was straining to find a virtual opportunity that was meaningful to me before the year ended and the generosity was lost.

I had almost given up hope when I stumbled on a topic that I value – history! The Smithsonian Transcription Center depends on volunteers to make their collections more accessible. Transcription turns handwritten, typed, and audio recorded materials into searchable and readable resources.

If you like history, treasure hunting, or learning something new, working with The Smithsonian Transcription Center may be a fun virtual volunteer opportunity for you too!

Smithsonian Transcription Center website

The Day Begins

Most of the historical documents are written in cursive and are faded, which makes reading them difficult. Transcribing them makes them discoverable online and readable for anyone, including individuals who depend on technology for text-to-speech conversion.

So, on Friday, December 11, I created an account with the Smithsonian to begin my volunteer work. I spent the first hour reading all the training materials and transcription requirements. There is no expectation to completely transcribe an entire document alone; volunteers can transcribe a new document or continue the work another volunteer has started. Once the document is finished, it’s submitted for review before it’s published.

A Chance To Leave My Mark on History

I got to work reading about the various projects I could select from, and then chose to begin with the Freedmen’s Bureau. As the Civil War was ending, President Abraham Lincoln and members of Congress wanted to help formerly enslaved individuals make the transition to freedom and citizenship. As a result, in March of 1865, The Freedmen Bureau was formed. Transcribing these records is important to me because it makes them accessible for anyone researching their family history and expands our knowledge of the experience of Black Americans during the post-Civil War era.

The Report of Schools for Freedmen document

The time passed quickly, and it was nighttime before I knew it. I checked my activity history to see how much I’d done. In seven hours, I had supported three projects by transcribing ten pages.

Transcribing rows and columns of the was the most tedious task, but deciphering the 19^th century handwritten letters took a lot of patience and problem solving. Even though President Andrew Johnson had the nicest penmanship of all the documents I worked with, I couldn’t quite distinguish between his capital “I” and “J.” Thankfully it’s a collaborative process and another volunteer helped to decode the text.

Deciphering a document from President Andrew Johnson

Discovery of a Local Hidden Treasure

One of the most exciting discoveries recently completed by The Smithsonian Transcription Center was an antislavery newspaper, The North Star, published in Rochester, N.Y. by Frederick Douglass. Included in the 1848 issue is a letter from Douglass to his former enslaver titled, “To My Old Master,” in which he explains his intentions as a runaway, recounts his life in freedom, and signs off “I am your fellow man but not your slave.”

The Frederick Douglass discovery!

Success For the Project … and My Soul

While the main goal of this volunteer opportunity is to transcribe a document, half the fun comes from learning and the excitement of overcoming small challenges as I develop my skills. Aside from being the first person to read forgotten documents and getting that feeling of finding hidden treasure, making my discoveries accessible to others is even more rewarding.

My new virtual volunteer experience has become a hobby and I hope one day I too will contribute to a famous discovery.

To see more discoveries by The Smithsonian Transcription Center, follow them on Twitter @TranscribeSI.

Hidden Gems: Winter in the Mohawk Valley

Those of us who choose to live in upstate New York do so for a variety of reasons. For many of us, one of the biggest is because we love the region’s four very distinct seasons, each with its own unique opportunities for outdoor fun and adventure.

Eve snowshoeing at Moss Lake

Winter Traditions in the Mohawk Valley

Usually, at this time of year, there would be annual winter-themed festivals that would pull people out of the warm confines of their homes and into the crisp winter air, such as the Ice Harvest Festival in East Meredith and the Cooperstown Winter Carnival, both traditionally held in February.

Even though we can’t do most, if not all, of those types of things right now, we still have plenty of options in the Mohawk Valley when it comes to getting outside and being active during the winter.

Here are a few of my favorites:

Potato Hill Farm in Boonville: My favorite place for snowshoeing and cross-country skiing is Potato Hill Farm. It’s part of the Black River Environmental Improvement Association (BREIA); it’s amazing, beautiful land, and there’s a bonus: there are bathrooms on the trail!
FT Proctor Park in Utica: In the winter season, there are few better places to partake in one of my favorite activities, snowshoeing. The park has some hills and a creek – and provides a very tranquil setting for getting out and exercising.
South Woods Switchbacks at Roscoe Conkling Park in Utica: Another favorite is Roscoe Conkling Park and its South Woods switchbacks. The wooded hills provide a good work out whether you’re hiking, shoeing or skiing; and I’ve seen many deer and a few wild turkeys while out on the trail!
Sherrrillbrook Park in New Hartford: Sherrillbrook Park is great for both cross-country skiing and snowshoeing, with its varied landscape through open fields and woods. Dog owners should also take note of the park’s dog run.
Moss Lake Trail in Eagle Bay: The Adirondack Park has a lot of places to go, obviously, but one gem that’s on my favorites list is Moss Lake and the Moss Lake Trail. It’s a relatively short jaunt around the lake, but its location deep in the Adirondack Park makes it a particularly beautiful spot – you’re bound to see plenty of wildlife, and the wooden bridges on the trail afford a pleasant view of the surrounding woods and water.

These, of course, are only a handful of the vast number of great locations to get out and explore, exercise or just relax and do a little sightseeing. If you’re looking for more ideas and other places to go, check out the NYS Parks website here: https://parks.ny.gov/ and the Discover Upstate New York website here: https://www.discoverupstateny.com/. Now get out there!

Expert Q&A: How Has Dentistry Been Impacted By COVID-19?

Our expert: Dr. William Zugner has been a clinical peer review consultant for Excellus BlueCross BlueShield for more than six years. He is a past president of New York State’s 7 District Dental Society. He is a Fellow in the American College of Dentists and the International College of Dentists as well as a Member of the Pierre Fauchard Academy. Dr Zugner maintains a private practice in Webster, N.Y. and has for 20 years.

How has the pandemic been impacting the health of our teeth?

(Dr. Zugner) Since the start of the pandemic, one issue within my own practice that I have seen a concerning increase in has been patients presenting with jaw and muscle pain and tooth sensitivity/pain from clenching and grinding due to increased stress.

If left untreated, damage such as fractured/cracked teeth and musculoskeletal disorders can occur. The sooner treatment is initiated, the easier it is to break the habit. As always, I recommend to my patients to continue taking good care of your teeth at home and to follow through with all recommended treatments by your dentist.

How have precautions at the dentist’s office changed?

It is true that since the start of the pandemic, the administering of dental care has changed, but not as much as you think. Dentistry has always followed certain precautions that other parts of healthcare haven’t, because historically, the exposure in dentistry has always been high. Universal precautions, like wearing a mask and gloves, were introduced by the Centers for Disease Control and Prevention (CDC) in 1985, mostly in response to the human immunodeficiency virus (HIV) epidemic. The profession has adhered to these requirements, and to this day the dental operatory is one of the safest places where healthcare is administered.

For example, between each patient, every surface is wiped and sterilized. Additionally, all instruments are immediately removed, cleaned and sterilized. Anything which is deemed single patient use is disposed of and replaced. Moreover, operatories are not set up or prepped for the next patient until right before the appointment. The doctor and all staff change PPE between each patient, and whenever soiled. These are all standard protocols and have not changed in recent times, thus securing a safe environment for both patients and clinicians.

Where might patients notice a difference when visiting the dentist now?

The changes that have occurred in response to the pandemic include enhanced patient and clinician screenings prior to and upon entering the office. Masks are always being worn by everyone in the office, excluding the patient during treatment. All patients and employees are encouraged to stay home if they feel ill. Also, during certain procedures, specialized masks are being worn by those who provide the treatment and are at a higher risk of exposure.

What would you tell a patient who is weighing the decision to visit the dentist during the pandemic?

One must consider the harm that is caused when treatment is delayed. On routine appointments, dentists screen for not only issues with the teeth, but also thoroughly examine supporting structures and assess for any pathology of the head and neck. Routine care is essential in the proper maintenance of one’s health and to allow for early diagnosis of problems.

A Healthier Upstate

health and happiness in your hometown

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