WELLNESS: 2020 VISION
ESHCA Wellness Newsletter
July 2020
The shareable link (printable) for this issue: https://conta.cc/2Z8eP9B
For complete member services visit us at: www.eshca.org
Recipe of the Month...A "Hearty" Bowl of Oatmeal
There are "healthy" carbohydrates and "unhealthy" carbohydrates. "Healthy" carbohydrates can be identified by reading the nutrition label. Is the product high in fiber and protein? Is it low in sugar? Is it loaded with vitamins and minerals?

Oats are an incredibly nutritious carbohydrate!!! They are a gluten-free whole grain loaded with vitamins, minerals, fiber and antioxidants.

Two (2) characteristics set them apart:
  • 1) Oats are rich in a soluble fiber called beta glucan. Benefits include:
  • a) reduce LDL (bad cholesterol) and total cholesterol.
  • b) reduce blood sugar and insulin response (good for diabetes and pre-diabetes).
  • c) increase the feeling of fullness (reduces daily caloric intake). Weight Loss!!!
  • d) increases the growth of "good" bacteria (improves "gut" health).
  • 2) Avenanthramides, an antioxidant found almost solely in oats, is an anti-inflammatory which:
  • a) lowers blood pressure.
  • b) reduces skin irritation and itching (colloidal oatmeal).
  • c) protects against colon cancer.

Summary of health benefits:
  • reduce the risk of heart disease
  • lower cholesterol and reduce blood pressure
  • lower blood sugar levels
  • protect against skin irritation
  • reduce constipation
  • weight loss

My recipe: every year I review "my numbers" with my PCP and outline changes to make for the upcoming year.
  • In 2019, I focused my efforts on lowering my blood glucose and increasing my HDL (good) cholesterol. To do so, I increased my cardiovascular exercise (150 cardio sessions/yr - walking up and down the stairs for 20-30 minutes, 3-5 times per week) and adhered to a high protein, low starch and high vegetable diet.
  • While my target numbers improved, my LDL (bad) cholesterol elevated slightly (assuming too much saturated fat).
  • My target for 2020 is to lower my LDL by reducing saturated fats in my diet, therefore, I replaced the 2 whole eggs I was eating each morning with the following oatmeal recipe:

myVisitNow ® :
Telemedicine Added to ESHCA-Member Health Benefits
ESHCA Members will soon receive new MVP Member ID cards and a letter identifying changes to the health benefits. As of July 1, 2020, your health plan through Empire State Highway Contractors Association (ESHCA), administered by MVP, will include myVisitNow ® for a $0 co-pay.

What is myVisitNow ® ?
Use a smartphone, tablet, or computer with a webcam to have "face-to-face" online video visits for non-emergency situations. You will have access to 24/7 adult and pediatric urgent care services, additionally you will be able to schedule appointments with mental health professionals, nutritionists and lactation consultants without ever leaving your home (or jobsite).

myVisitNow ® adds convenience!
  • No more stress over making time to get to the doctor, figuring out how you are going to get there or how to "juggle" childcare.
  • If you are on a jobsite you can even have a consultation on the side of the road during your lunch break.

myVisitNow ® saves money!
  • Roughly 40% of the emergency room visits charged to ESHCA members are unnecessary and could have been treated at the urgent care (MVP data).
  • The ER is expensive to the ESCHA health plan and to the member ($250 co-pay).
  • For years ESHCA has encouraged use of the urgent care ($25 co-pay) as a more economical option for all to save money.
  • Why do we continue to fail with this part of our coverage?
  • Do members lack understanding of their benefits?
  • Are there not urgent care services where members live or work?
  • If used properly, myVisitNow® will be a significant step in the right direction as a more convenient, cost-effective means of using the urgent care. Remember, it is a $0 co-pay!

You need to register!
  • Although you can register at anytime, you are encouraged to do so ASAP so it is available when you need it. It is part of your member benefits and does not cost you anything additional. Register by 7/31/20 and you will be entered into a drawing to win a gift basket and a $50 gift card compliments of MVP.
If you have questions, contact:
  • Donna Carney (ESHCA Coverage Coordinator) at 315-895-5303 or 866-498-4440.
  • MVP Customer Care Center - use the number listed on the back of your MVP Member ID card.

Financial Wellness: Summer Checklist
The warm, sunny days of summer are a reminder of what retirement might look like! Take some time to review your retirement plan:

  • 1) Update your beneficiaries!
  • 2) Review your cyber security!
  • 3) Wear sunscreen!

Click here to review the QCI Summer Checklist!


$25 Challenge - "Legs Up the Wall"

  • 1) Click here for directions and benefits!
  • 2) Click here to download the "Legs Up the Wall Log"!
Strength Exercises - Core Combo #5
The "table leg press" is a great way to connect with your abdominal muscles and "settle" your low back. The "single leg deadlift" not only strengthens your low back, glutes and hamstrings but it is also a good balance exercise. While this is a good combo on it's own , add either Combo #1 (crunch/superman) or Combo #2 (twisting crunch/bird dogs) to get a complete core workout.
Table Leg Press
  1. Lie flat on your back with your feet in the air and knees bent at 90-degrees.
  2. "Engage" your abdominal muscles ("suck your navel into your spine"). Press your lower back into the floor.
  3. Keep your arms extended and do a crunch. Place the palm of your hand just above your knee.
  4. "Push" your hands into your knees using your abdominal muscles.
  5. Hold for 3-5 seconds (there should be no visible movement) then return to the start position (head to the floor). Repeat 3 to 5 times.
Single Leg Deadlift
  1. Stand tall on your right foot (balance).
  2. Slowly lean forward (keeping your right leg mostly straight), reaching toward the floor with your left hand.
  3. Pause, feeling a slight stretch in the hamstring, glute and low back.
  4. Return to a full standing position trying not to set your foot down.
  5. Complete 3 to 5 repetitions. Try not to touch the ground between repetitiions.
  6. Repeat on the left leg.