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4J Benefits and Wellness Newsletter – May 2017 – Issue 296

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Prepared by Julie Wenzl • 541-790-7682 • wenzl@4j.lane.edu • May 18, 2017 • Issue Number 296


The response to the February 4J blood drive was fantastic – thank you to those who were able to make a donation! We are hoping that 4J armchair heroes will once again come to the rescue of those in need of a lifesaving donation. Representatives from Lane Blood Center will be in the Ed Center Tower Room on Wednesday, May 31st for a second 4J blood drive. The drive will take place from 1:00 – 6:00 p.m., and will be a combination of scheduled and drop-in appointments. Details about the event, including information on how to reserve a time slot to make a donation, will be sent via e-mail.

To learn more about the blood needs in our community and the donation process, please visit: http://lanebloodcenter.org/.


As of April 1, 2017, 3D mammography is a Moda covered benefit for all OEBB medical plans.

Moda Health covers certain preventive services with no cost to you when performed by an in‐network provider. This includes preventive women’s healthcare: one visit per plan year, including pelvic and breast exams and a Pap test. Breast exams are limited to women 18 years of age and older. Mammograms are limited to one between the ages of 35 and 39 and one per plan year age 40 and older.

Mammograms for the purpose of diagnosis in symptomatic or designated high-risk women are also covered when deemed necessary by a professional provider. These services will be covered under the office visit, x-ray, or lab test benefit level if not performed for preventive purposes.


Whether it’s rock, classical, opera, or hip-hop, we all know how music can shift our mood. Recently scientists have been exploring how music might even be used as a form of medicine—reducing chronic pain and relieving depression and anxiety.

As you become aware of how music personally affects you, you’ll notice how certain pieces make you feel calmer, happier, or more energetic. Once you become more familiar with your personal music-mind-body connection, you’ll be able to write your own “go-to-music” prescription whenever the need arises.

Start your day with music that makes you happy. Whenever you need a refresh, just hit the play button! If you need a lift, I offer Bob Marley’s Three Little Birds as a suggestion.


The Lane County Farmers Market runs in downtown Eugene Saturdays, April 1 – November 11, from 9:00 a.m. to 3:00 p.m., and Tuesdays, May 2 – October 31, from 10:00 a.m. to 3:00 p.m. The market offers the opportunity to buy directly from local farmers, eat seasonally, and shop outdoors.  Here’s a small sampling of the healthy rainbow available at the market this spring and summer.

Apples—You know what they say about keeping the doctor away? An apple a day may not be quite that powerful, but apples are a good source of fiber, and a medium-sized apple has only 80 calories. Red apples are among the fruits highest in quercetin, which researchers are studying for possible antioxidant benefits. The antioxidants are concentrated in the skin so don’t peel before eating.

Apricots—A good source of vitamins A and C, apricots are also a way to get lycopene, which has been associated with cancer prevention in men.

Asparagus—With just 25 calories in eight medium-sized asparagus spears, you get 25 percent of your daily vitamin A and 15 percent of vitamin C, plus essential folic acid.

Blackberries—Deliver vitamin K, along with a quarter of your daily vitamin C in just half a cup.

Blueberries—Researchers are studying blueberries for their antioxidant benefits, including the possibility that they may boost brain functions that weaken as we age. Scientists have found in animal testing that blueberries may lower cholesterol levels. Blueberries are also a good source of vitamin K, which researchers suggest may play a role in preventing osteoporosis and hardening of the arteries.

Cantaloupe—That orange color inside should clue you in that cantaloupe is a great source of beta-carotene—100 percent of your daily value in a single cup. Cantaloupe is no slouch in the vitamin C count, either, with 113 percent of daily needs per cup. Other melons such as honeydew are also good choices, though lower in both beta-carotene and vitamin C.

Carrots—You knew carrots were good for you, but did you know how good? This orange option delivers 150 percent of your daily vitamin A in just half a cup, plus lesser percentages of a variety of other vitamins and minerals.

Cauliflower—Don’t let the pasty white color fool you. Cauliflower is a cruciferous vegetable (meaning it’s from the mustard family), just like broccoli and brussels sprouts. Compounds in cruciferous vegetables have been suggested as possible cancer protectors. Cauliflower packs a nutritional punch, with 45 percent of your daily vitamin C in just half a cup.

Collard greens—Another option in the dark-green vegetable category, collard greens are packed with vitamin A. You’ll get 150 percent of your daily value of A in just a half-cup of cooked collard greens, plus 30 percent of your vitamin C and 15 percent of calcium.

Kale—Here’s another vitamin A powerhouse as well as a way to up your intake of dark green vegetables. Like most leafy greens, kale is a source of lutein. A mere half-cup of cooked kale also rewards you with almost seven times the recommended daily amount of vitamin K.

Okra—Okra is a good source of folate and also gives you 20 percent of your vitamin C needs in just half a cup. A recent study suggests that okra, along with eggplant and whole grains, among other foods, can be part of a cholesterol-lowering diet.

Peaches—Peaches and similar fruit such as nectarines deliver modest amounts of vitamins (especially A and C), niacin and minerals (particularly potassium), while satisfying your craving for something sweet—all at a tiny price in calories (only 40 in a medium-sized peach).

Romaine lettuce—This salad staple counts toward your daily goal of eating more leafy greens, and delivers vitamin A and C along with a tasty crunch. Boston, Bibb and red or green leaf lettuces are other good salad choices, though not as vitamin-packed. Iceberg lettuce has only a fraction of the nutritional value of its greener, darker kin.

Spinach—Popeye was onto something. Besides being the quintessential dark leafy green and rich in vitamins A and K (plus some folate), spinach is also packed with lutein. Researchers have found that lutein consumption is associated with a reduced risk of macular degeneration, the leading cause of vision loss and blindness in people age 65 and older.

Strawberries—Like most berries, grapes and prunes, strawberries contain anthocyanins, powerful antioxidants that improve circulation and may have other health benefits. Strawberries are also a good choice for folate and vitamin C.

Sweet potatoes—These taters have more beta-carotene (a whopping 25,000 IU in one baked sweet potato with skin), vitamin C, folate, calcium and manganese than white spuds.

Tomatoes—Men have been gobbling tomatoes ever since research suggested that the lycopene therein may be protective against prostate cancer; a recent study points to a similar effect for pancreatic cancer in men. Tomatoes are also a good choice for lutein, and a single medium tomato contains half your daily value of vitamin C.

Watermelon—A good source of lycopene, a cup of watermelon also gives you about 20 percent of your daily vitamin C and 15 percent of vitamin A, in a sweet treat with only 45 calories.


Is there someone in your circle of friends and family who could use an act of kindness? Reaching out to others in need does them a world of good. And, it helps you feel better about yourself.

Think of someone who deserves a touch of happiness. This small gesture will help reduce stress in their life – and fill you both with warmth and love.

  • Think of someone who could use a little support.
  • Write a short note or email. Let them know you’re thinking of them – and wishing them the best.
  • On your meditation, focus on sending them positive thoughts.


The information in this newsletter has been summarized. It is presented as information – not advice or counsel. In all instances, the benefits, conditions, and limitations as outlined in the 4J Master Contracts prevail over this representation. Please refer to your Benefits booklet or master contracts available at the District offices for additional information regarding your benefits plans.

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