June 2006

Expect increase in most health premiums Sept. 1

When the 2006 Annual Enrollment period opens July 1, be prepared for premiums in most health plans to go up.

Scott & White participants should be pleased, with employee-only premiums increasing by only a little over $4 per month and premiums for all other coverage levels decreasing significantly. Graduate students will pay a little less each month for employee-only coverage. Rates for all other plans and coverage levels will increase, most by double digits.

“While health care costs have slowed a little from the past two years, they are still increasing at around 10 percent,” said Steve Hassel, associate vice chancellor for Human Resources, talking about the A&M Care plans. “We were faced with either reducing benefits or increasing premiums, and we opted to not change copayments and deductibles. We regret the burden this puts on our employees and retirees, but we have to make sure employees, the plans and the A&M System are protected against catastrophic losses, and we have to ensure the health plan is financially sound.”

Hassel pointed out that, while premium increases will be significant, they are in line with what employees at The University of Texas System and Employee Retirement System are paying for coverage. In addition, he noted that most employees’ premiums actually went down significantly last September.

Hassel said that many System employees and retirees have options available to help keep their out-of-pocket costs down.

“People living in Bryan/College Station have access to Scott & White and FirstCare, two HMOs that have lower rates than the A&M Care 350 plan,” Hassel said. “And the A&M Care 1250 and 65 PLUS plans, with their $0 employee-only premiums, are available to everyone.”

In more positive news, premiums will decrease for all other insurance plans except Life, which will increase slightly, and Long-Term Care, which will stay the same.

Premiums for all A&M System insurance plans are posted on the System Human Resources web site and will be posted within the HRConnect Annual Enrollment system beginning July 5, the first day the system will be available. Employees and retirees will have until July 31 to make benefit elections, and elections will take effect Sept. 1.

Most employees will not receive printed Annual Enrollment booklets and Personal Benefit Summaries in the mail this year, but instead will view their information and make their benefit elections through the online system. Printed materials will be sent only to:

  • retirees,
  • all Texas A&M University-Texarkana employees, and
  • employees with Texas A&M University-Corpus Christi, West Texas A&M University, Texas A&M Agriculture, Texas Engineering Experiment Station and Texas Transportation Institute who have not requested electronic paystub notifications through HRConnect.

However, the online Annual Enrollment system is open to these employees and retirees as well.

The System Human Resources web site will include additional information, including links to presentations from each insurance plan carrier and examples of how benefits are calculated under different insurance plans.

If you have questions about Annual Enrollment, contact your Human Resources office.

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Is the new Roth TDA right for you?

The Roth Tax-Deferred Account (TDA) recently joined the traditional TDA as a retirement savings option available through The Texas A&M University System, giving you even more choices when it comes to saving for your retirement. You can now make contributions on a pre-tax basis, after-tax basis, or a combination of the two.

Unlike a traditional TDA, Roth TDA contributions are subject to income taxes before they are invested in your TDA account. But here’s the upside: In return, you can withdraw your contributions and any earnings tax-free when you retire, provided you meet the criteria set by the IRS. This could mean more in your retirement paychecks.

“Both savings vehicles have their advantages,” said Sheri Meyer, retirement coordinator for System Human Resources. “Which one is optimal for you depends on your personal set of circumstances as well as your savings goals. A tax advisor can assist you with your decision to choose the best option for you.”

To get started, Meyer suggests considering the following questions (the more you answer “yes,” the more likely the Roth TDA may be right for you):

  • Do I plan to work quite a few more years before retiring?
  • Do I think my tax rate will be higher by the time I retire?
  • Am I willing to swap a current tax break for a longer-term tax benefit?
  • Can I afford to spend more of my annual salary now so I can contribute the same to an after-tax Roth TDA as I would to a pre-tax traditional TDA?
  • Do I like the idea of diversifying my tax strategy just like I diversify my investment strategy?
  • Am I focused on passing as much as possible to my heirs?
  • Do I currently reach the maximum with my regular TDA contributions?

How much can I contribute to a Roth TDA?
For most employees, you can contribute a combined total of $15,000 to a Roth TDA and regular TDA in 2006. If you are at least 50 years old, you can contribute an additional $5,000. In some cases, you can contribute another $3,000 if you have at least 15 years of service with the A&M System.

When can I begin receiving distributions?
You can begin receiving distributions without paying federal income tax as early as age 59½, provided your Roth TDA account has been intact for at least five years. You can also begin receiving distributions if you become disabled. If you die, your beneficiaries will receive the distributions.

You are required to receive your minimum distributions once you reach age 70½. If you prefer, you can roll your Roth TDA contributions and earnings to a Roth IRA, which has no minimum distribution requirements.

How will contributing to a Roth TDA instead of a traditional TDA affect my take-home pay?
It could reduce it. Unlike a traditional TDA, contributions to a Roth TDA do not reduce your taxable income which means the amount of federal income tax withheld from your paycheck is not reduced, so you’ll actually be paying taxes on a higher amount with a Roth TDA than you would with a traditional TDA. The following example shows how participating in each type of TDA can impact the take-home pay of a person with an annual gross income of $50,000.

  Traditional TDA Roth TDA
Gross income $50,000 $50,000
Traditional TDA contribution  - $5,000 N/A
 
Taxable Income $45,000 $50,000
25% income taxes - $11,250 - $12,500
 
After-tax income $33,750 $37,500
Roth TDA contribution N/A - $5,000
 
Take-home pay $33,750 $32,500

Your income level determines whether you qualify for certain tax credits and deductions, such as student loan deductions, medical expense deductions and child care tax credits. Since Roth TDA contributions do not reduce your adjusted taxable income, you should consult a tax advisor to evaluate whether changing participation from a regular TDA to a Roth TDA could affect your ability to qualify for these tax reductions.

Does the Roth TDA offer an advantage over the Roth IRA?
Two, actually. First, you can’t contribute to a Roth IRA if your adjusted gross income exceeds a certain amount. The Roth TDA has no such restriction. Second, you can contribute significantly more to a Roth TDA than you can to a Roth IRA. For 2006, you can contribute up to $15,000 to a Roth TDA ($20,000 if you are at least 50 years old), but only up to $4,000 to a Roth IRA ($5,000 if you are at least 50 years old).

How will my participation in a Roth TDA affect my Social Security benefits when I retire?
Your Social Security benefits will be taxed if your taxable income exceeds a certain limit. Distributions from a traditional TDA count as taxable income for Social Security purposes. Distributions from a Roth TDA do not, so contributing to a Roth TDA may actually help reduce your taxable income later, thereby minimizing income taxes on your Social Security benefits.

Are rollovers allowed?
Yes, you can roll your contributions and earnings to another Roth TDA or a Roth IRA after leaving employment with the A&M System.

Is it true that the Roth TDA may not be available in a few years?
It’s possible. The Roth TDA is a provision of the Economic Growth and Tax Relief Reconciliation Act of 2001, which expires in 2010. Congress could make this provision permanent, especially if the Roth TDA proves popular. If it does expire, your contributions and earnings would remain in your account, but no further contributions would be allowed. Of course, you would still receive your distributions tax-free provided you meet the previously stated criteria set by the IRS.

Getting started
To begin or change your Tax Deferred Account (TDA) options, fill out the TDA Salary Reduction Agreement/Change of Vendor Form (HR17) and return it to your Human Resources or Payroll office for processing. All full-time and part-time employees are eligible to participate in the TDA program.

This article is intended to explain the Roth TDA and its advantages. Before enrolling, you may want to consult a tax advisor to find out whether a Roth TDA is right for you.

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TrainTraq gets an upgrade

TrainTraq, the A&M System’s online training portal that is accessible through HRConnect, has been updated to help A&M System employees quickly and easily navigate the ever-growing list of courses available.

The biggest change is in how the courses are arranged. They are now grouped into clickable catalogs. For example, courses that all System employees are required to take are accessible from the “State Required Classes” catalog, and supervisor training courses are all in the “A&M System Fundamentals of Supervision” catalog. For a complete list of courses that are available to you, you can click on the “Alphabetical Course List” catalog.

If you are assigned a course, you can now access it simply by clicking the course name under “Assigned Classes.”

To access TrainTraq, log into Single Sign-On and select HRConnect, then the Training tab.

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Any Questions?

Am I required to enroll in Medicare Part D when I become eligible? If I do enroll, will it become my primary prescription drug coverage?

No, you are not required to enroll. In fact, because your System health coverage usually provides a better drug benefit than Medicare Part D, enrolling is probably not your best option. However, you may want to enroll if you fall into a low-income category in which you would get significantly reduced premiums and copayments. If you do choose to enroll, Medicare Part D will become your only drug provider. A&M System drug programs do not coordinate with a primary plan. You cannot receive benefits from both plans for the same drug purchase.

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Play it safe in the summer sun

Spending time out in the sun can be fun and invigorating, and in Texas there’s almost no way to avoid it. But before you start soaking up too many rays, consider these facts, courtesy of the Sun Safety Alliance:

  • Skin cancer is the fastest-growing cancer in the country, with an estimated 1.3 million new cases diagnosed last year alone.
  • One in five Americans will develop skin cancer in his/her lifetime.
  • Children average three times more exposure to the sun than adults.
  • One serious sunburn in childhood can double the risk of skin cancer.

The Sun Safety Alliance recommends taking the following precautions before heading outdoors:

  • Apply sunscreen that protects against ultraviolet (UV) rays whenever you’re outdoors (adults should use sunscreen with SPF 15 or higher; children should use SPF 30 or higher)
  • Apply sunscreen every two hours, and after swimming, perspiring, or toweling off
  • Wear UV protective sunglasses
  • Wear a hat with a wide brim
  • Seek shade at peak sun hours

For more information visit the Sun Safety Alliance. Information is also available from the American Cancer Society.

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Universities offer multitude of summer fitness opportunities

Summer means relaxation for most people, but it can also be a time to set fitness goals and relieve stress by taking advantage of your university’s sports and recreation facilities. A quick online search of A&M System universities’ recreational facilities shows that you may have more fitness resources at your disposal than you realize.

Texas A&M University
Employees can purchase members to the university’s Rec Center, which offers state-of-the-art exercise equipment in a climate-controlled atmosphere. For a nominal charge, they can also take advantage of the center’s group exercise classes, massage therapy and even duathlon training. The center also offers extensive outdoor adventure programs and equipment rental.

Texas A&M University at Galveston
Summers may be quiet at Texas A&M University at Galveston, but the fall and spring semesters are full of intramural sports opportunities for employees. Sports include flag football, volleyball, tennis, softball and innertube water polo.

Texas A&M University-Corpus Christi
Texas A&M University-Corpus Christi offers training in both surfing and kayaking, two activities that are ideal for employees of “The Island University.” The university’s rec center also rents a variety of camping and outdoor gear, and adventure trips are in the works. As an employee, you also have access to a number of exercise and wellness classes, and purchasing a program pass gives you use of the university’s fitness facilities.

Texas A&M International University
Texas A&M International University has fitness facilities and a wide array of intramural sports that are open to employees as well as students. All you need to participate is a staff ID card. Classes include aerobics and Tae Kwan Do.

Texas A&M University-Kingsville
The Steinke Physical Education Center has a lot to offer Texas A&M University-Kingsville employees, including free aerobics and kickboxing classes, swimming, intramural sports and even bowling. In addition, the center is in the process of adding outdoor recreational activities.

Texas A&M University-Commerce
Texas A&M University-Commerce employees can purchase memberships to the Morris Recreation Center, which has an indoor track, swimming pool, climbing wall, cardio machines and weights. The center also has an outdoor adventure division that coordinates paddling, hiking and even fly-fishing trips.

Prairie View A&M University
The William J. Nicks Gymnasium offers a wide variety of activities for employees at Prairie View A&M University, including basketball, racquetball and volleyball.

Tarleton State University
In addition to having access to a weight room in the university’s student center, Tarleton State University employees can attend a free aerobics class every weekday at noon. The classes, funded by the university’s staff council, include regular step aerobics, yoga, kickboxing and pilates. For a fee, employees can also attend yoga, pilates and water aerobics classes through the intramural sports department.

West Texas A&M University
West Texas A&M University employees can purchase memberships to the Virgil Henson Activities Center Rec Center. The membership gives you access to a variety of fitness classes, including kickboxing, step, yoga and water aerobics. The center also offers classes in competitive swimming.

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Stay hydrated this summer

Whether a person is a world class athlete, a “weekend warrior,” or employed in a physically demanding job, fluid intake is a must, particularly during the scorching Texas summer.

“Proper hydration before, during and after physical activity helps the body produce energy, reduces the risk of dehydration, and helps lower the risk of injury,” says Dr. Jenna Anding, associate professor and Extension nutrition specialist with Texas A&M Agriculture. “Although many people rely on thirst to tell them when they need to drink fluids, by the time thirst sets in dehydration is already occurring.”

“The key to maintaining proper hydration is to drink fluids before, during and after physical activity,” says Anding.

For individuals who are participating in strenuous physical activities, the key is to schedule hydration. Nutrition experts recommend drinking approximately two cups of fluid two hours before an event or practice. Right before the event or practice, drink another one to two cups of fluid. This helps ensure that the body is adequately hydrated before the physical activity begins.

During the activity, individuals should try to drink half to one cup of fluid about every 15 minutes to maintain hydration status during the event. Finally, after the game or practice is ended, individuals should consume two to three cups of fluid for every pound of body weight that has been lost. This fluid replaces any fluids that have been lost during the activity.

Which type of fluid is best for maintaining hydration? Anding says that water is probably sufficient for maintaining hydration when individuals are engaged in physical activity for less than one hour.

“However, when activities last longer than an hour, the use of sports drinks might be a better choice,” says Anding. “That is because research has shown that individuals maintain their hydration status better when given a flavored beverage.”

Anding recommends selecting a sports drink that is no more than 8% carbohydrate, has a lightly sweetened flavor, and is noncarbonated.

“Soda, alcohol, and full-strength fruit juices are not good choices for sports drinks,” notes Anding.

Commercially prepared sports drinks, on the other hand, often meet the needs of athletes and individuals who are engaged in strenuous physical activity.

This information is provided as a service by Texas A&M Agriculture. If you have questions or would like more information, talk to your physician or registered dietician.

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May 2006

Sept. 1 benefit changes announced

This Annual Enrollment, many employees and retirees will see increases in their Sept. 1 health premiums, but they’ll also see benefit enhancements and lower premiums in most other plans. The enhanced benefits and reduced premiums are the results of new insurance carriers taking over all plans except the A&M Care medical plans and Life insurance plan.

Here’s what you can expect Sept. 1:

Health plan premiums
Premiums for most plans and coverage categories will increase with a few exceptions:

  • Premiums will decrease for those in the Scott & White employee and spouse, employee and children, and employee and family categories.
  • Premiums also will decrease slightly for those in the Graduate Student Health Plan employee-only category.
  • Premiums will remain the same for full-time employees in the A&M Care 1250 employee-only category and the 65 PLUS retiree-only category.

A&M Care Health Plan

  • The plans will still be administered by BlueCross BlueShield of Texas and PharmaCare.
  • Network providers will be available in Coryell County.
  • The plan will cover maternity benefits for dependent daughters.

Graduate Student Health Plan

  • The plan insurer will change from UniCare to Combined Insurance plans.
  • The lifetime maximum benefit will decrease from $1,000,000 to $500,000.
  • The plan will pay 80% of charges instead of 90% at network providers and 60% instead of 80% at non-network providers.
  • Services received at student health centers will be covered at 100% with no deductible.  Also, prescriptions purchased at the centers will cost $15.
  • Prescription drug copayments will change from $15 generic/$25 brand-name plus 10% to $15 plus 20% for any covered drug (except at student health centers).
  • In most cases, students must be taking at least six credit hours or otherwise be working toward a degree to be eligible for coverage.

HMOs

  • Scott & White, Humana, FirstCare and Mercy will again be offered.

Dental Coverage

  • A&M Dental PPO and Dental HMO coverage will be provided by Delta Dental rather than CIGNA. 
  • Premiums will decrease slightly for both plans.
  • A&M Care Dental PPO plan benefits will still cover preventive care at 100%, basic care at 80% and major restorative at 50%, with a $1,500 maximum for annual plan expenses and for orthodontic benefits. However, two levels of providers will be available. PPO providers will discount their fees by about 30%, and Premier providers will discount their fees by about 20%. Both PPO and Premier providers will file claims for you, and you will not be liable for any costs over reasonable and customary fees. You can also use a non-network provider and receive regular plan benefits based on the provider’s full fees.
  • Delta has PPO contracts with several dentists in Laredo and Kingsville.
  • Delta is working with current network dentists as well as additional dentists to ensure that this change does not reduce the number of network providers. An up-to-date list of providers should be available by the start of Annual Enrollment.

Vision Plan

  • The plan will be administered by Spectera instead of Superior Vision. The network will be similar to Superior Vision’s network and include TSO, Wal-Mart and EyeMasters.
  • Premiums will decrease.
  • Although the copayment for frames and lenses will increase to $25, the cost for scratch coating, polycarbonate lenses, basic progressive lenses, tints and UV coating will be covered in full.
  • The annual allowance for contact lenses will increase from $120 to $150.
  • Non-network benefits will increase.
  • Spectera will pay benefits for exams, eyeglass lenses and contact lenses once every plan year rather than every 12 months, and for frames once every other plan year rather than every 24 months.
  • If you are enrolled in a health plan that provides partial coverage for eye exams, Spectera will pay a benefit secondary to that plan.

Life

  • Ft. Dearborn will remain the Life plan carrier.
  • Optional Life and Dependent Life premiums will increase.
  • You will have to provide evidence of good health to increase your Optional Life coverage level by any increment to five or six times salary. Currently, this is required only when increasing coverage to six times salary. You will not have to provide evidence of good health to increase coverage by one salary increment to two, three or four times salary.
  • Beneficiary assistance services will be available to all Life participants at no cost. This includes grief counseling and financial counseling.

Optional AD&D

  • The plan will be administered by Ft. Dearborn instead of The Hartford.
  • Premiums will decrease.
  • The plan will include a childcare benefit that pays an additional 3% of your coverage amount per child (up to $5,000/year) for surviving children younger than 13.
  • The plan will pay an additional 3% of your coverage amount (up to $4,500/year) for continuation of medical coverage.
  • The plan will include a coma benefit that pays up to an additional 1% of your coverage amount each month for one year.

Long-Term Disability

  • The plan will be administered by MetLife instead of The Hartford.
  • Premiums will decrease.
  • Coverage for organic brain diseases (including schizophrenia, bipolar disorder and Alzheimer’s) will not be limited to 24 months.

Long-Term Care

  • John Hancock will take over administration of this plan from CNA on Jan. 1, 2007. Information about enrollment options will be included with your Annual Enrollment materials. Employees currently enrolled in the plan will receive transition information in the fall.

Enhancements to the plan include:

  • Restoration of benefits. If you use part or all of your benefits and then recover, benefits will be fully restored once you have used no benefits for 24 consecutive months.
  • Benefits for alternate care facilities, such as assisted living, will increase.
  • An alternate plan that provides automatic inflation protection will be available.
  • Siblings may join the plan on their own, just like parents, grandparents and adult children.

Flexible Spending Accounts (Tax Saver Spending Accounts)

  • The Flexible Spending Account program will be administered by PayFlex instead of Tax Saver Plan.
  • Through PayFlex’s extensive web site, you will find detailed claim information and a wide array of web tools, including calculators that can help you estimate how much to contribute to your spending accounts.
  • You will be able to use your UIN (rather than Social Security Number) to file claims and log on to the web site.
  • The overall administrative fee will decrease; however, the A&M System will no longer pay a portion of the fee. Participants will pay the full $3.75 monthly fee instead of the current partial fee of $2.50.
  • Debit cards will no longer be available to Health Care Spending Account participants.  The debit cards caused more claims than contributions early in the year, resulting in significant cash-flow problems for this plan.

Look for more information regarding these changes in your Annual Enrollment materials, which will be available next month.

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Latest ORP/TDA product info at your fingertips

When it comes to selecting an Optional Retirement Plan (ORP) or Tax-Deferred Account (TDA) investment product, being aware of fees and distribution restrictions can help you get the most out of your investment dollars. For your convenience, System Human Resources has done some of the research for you.

Information on vendor products, fees and restrictions is neatly summarized in two documents—the ORP/TDA Vendor Product and Fee Summary and ORP/TDA Fixed Account Annuity Product or Investment Option Distribution Restriction Summary. Both have been recently updated and are available at the System Human Resources web site (http://www.tamus.edu/benefits/pageretire.htm).

The ORP/TDA Vendor Product and Fee Summary identifies the types of products offered by vendors and the fees associated with each product. Vendors are required to report the highest fees that they charge in each product line.

If you’re unsure of the difference between a fund management fee and a custodial fee, the summary explains these as well as many other fees vendors may charge, such as front-end sales loads, policy fees, asset management fees, surrender charges and transfer fees. It also includes The Texas A&M University System’s maximum fee standards, which vendors are required to meet before offering ORP/TDA products to employees.

The ORP/TDA Fixed Account Annuity Product or Investment Option Distribution Restriction Summary is designed to help employees better understand the annuity products that vendors offer and the restrictions that each of those products carry. It notes any vendors that have restrictions on distribution amounts from fixed-interest account funds or that charge surrender fees when you receive funds from these accounts.

This summary also explains terms that can be helpful when you’re deciding whether an annuity option is the best choice for meeting your retirement goals. These include the terms 100% accessible, internal/external transfers, distributions, and surrender charge (rolling and non-rolling).

If you have questions about this information, contact your Human Resources office. In addition to these summaries, the System Human Resources retirement web site includes the brochures Selecting an ORP/TDA Vendor, Guidelines for ORP and TDA Transfers and Rollovers and An Investment in Your Future as well as a list of all ORP/TDA vendors, an overview of the TDA program and Texa$aver DCP plan, and links to forms associated with these plans. If you would like to see other materials added to the System Human Resources web site to assist you in retirement planning, e-mail your ideas to Sheri Meyer, retirement coordinator for System Human Resources, at s-meyer@tamu.edu.

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Electronic EOBs available to A&M Care participants

If you are enrolled in an A&M Care health plan, you can view your Explanations of Benefits (EOBs) online rather than having them mailed to you. If you would like BlueCross BlueShield of Texas (BCBSTX) to stop mailing you paper EOBs, go to www.bcbstx.com and log into Blue Access for Members. Once you are logged in, click on your User Profile and check the appropriate box.

Not only does Blue Access give you instant access to your EOBs, but it also lets you check the status of a claim, confirm your coverage and dependent coverage, locate a doctor or hospital in the network, take a health risk assessment, and begin a program to stop smoking or lose weight.

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Any Questions?

When I turned 65, I did not enroll in Medicare Part B. Should I enroll even though I’m still working for the A&M System?

Regardless of your age, your A&M System health coverage is primary for you and your spouse as long as you are working for the System, so there’s no need to enroll in Medicare Part B right now. Once you stop working, though, Medicare becomes your primary health coverage, whether you’re enrolled or not. This means your System health plan will pay benefits as if Medicare benefits have already been applied. For this reason, before you retire you’ll want to contact your local Social Security office and enroll in Part B (you’re automatically enrolled in Part A as soon as you become eligible). To avoid paying a penalty for late enrollment, you must enroll in Part B within 90 days after retiring.

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What you need to know about high blood pressure

According to the National Heart, Lung and Blood Institute (NHLBI) more than 65 million American adults—that’s one out of every three—have high blood pressure. With those odds, it’s not a bad idea to be aware of the causes and risks of high blood pressure, and what better time to learn than during National High Blood Pressure Education Month?

What is blood pressure?
Your blood pressure is a measure of the amount of force your blood is applying against your arterial walls. When there’s too much force, the result is high blood pressure (hypertension). High blood pressure is a life-threatening condition that can overwork your heart and harden your arterial walls.

The NHLBI advises you to aim for a blood pressure reading of less than 120/80 mmHg (millimeters of mercury). A blood pressure reading of 140/90 mmHg or higher is too high.

What are the risks of high blood pressure?
High blood pressure can lead to numerous other life-threatening conditions, including:

  • Heart disease (high blood pressure is a factor in 67% of heart attacks and precedes 74% of cases of heart failure in the United States).
  • Stroke (high blood pressure is a factor in 77% of strokes).
  • Kidney failure (high blood pressure is the second leading cause of chronic kidney failure in the United States—responsible for 26% of all cases).

What factors increase the risk of high blood pressure?
While anyone can be susceptible to high blood pressure, certain factors increase the risk:

  • Being overweight.
  • Being physically inactive.
  • Having a diet high in sodium.
  • Having a diet low in potassium due to not eating enough fruits and vegetables.
  • Excessive alcohol consumption.
  • Diabetes.

For more information
If you are concerned about your blood pressure, contact your physician. For more information, visit the National Heart, Lung and Blood Institute online at (http://www.nhlbi.nih.gov/).

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From El Paso to Orange: System employees walk across Texas

Asking anyone to walk the roughly 830 miles may seem like a tall order, but this past spring employees from across the A&M System stepped up to the challenge by participating in the Walk Across Texas program.

Walk Across Texas was created by Texas Cooperative Extension in 1996 to help Texans establish the habit of regular physical activity. Since then, the program has been implemented in most Texas counties.

Here’s how it works: teams of eight people log their daily physical activity for a specified length of time (usually eight weeks). The goal is for each team to log enough miles to get from El Paso to Orange, an approximate distance of 830 miles.

Marjorie Droppa, fitness and wellness coordinator at Texas A&M University-Corpus Christi, summed up the program best.

“With concerns about health on the rise,” she said, “Walk Across Texas has been a great incentive for our students, staff and faculty to get moving.”

Not to mention family members, as Kimberlee Sandoval, safety/risk manager at Texas A&M International University and captain of the university’s winning team, can attest.

“I got my two boys involved,” she said. “I allowed them to ride their bikes while I walked until eventually we were going for more than an hour. In the beginning I could not find that hour, but by the end of the program that hour did not seem long enough, especially for my boys.”

Employees found that walking and biking weren’t the only ways to get across Texas. Many people jogged, swam or, if temperatures climbed too high, hopped on cardio machines in the comfort of their local gyms. Some people were even more creative. Take Joni Baker, manager of Equal Opportunity for the System Offices in College Station, who discovered a passion for dancing.

“I went to Wal-Mart and found a CD with some real danceable music,” Baker said. “Not slow music by any means. I mean workout music! My favorite songs to conclude my workout were 'Independent Women' and 'It's Gettin' Hot in Here.' If you aren't sweating after those two, you don't know how to dance!”

Rosaura Marroquín, senior administrative assistant at Texas A&M University-Corpus Christi, also said dancing was a popular option for at least one member of her team, the Walker Texas Rangerettes.

“One person is into Tejano dancing,” Marroquín said. “She hesitated to join our team, because she said she doesn't walk or run or anything. But when I told her how many miles she could get from her dancing, she was in.”

Some Walk Across Texas site managers pulled out all the creative stops and found no end of ways to motivate their teams. For instance, Sarah Tobola, employee benefits representative for TEES in College Station, issued a different challenge to her teams every week during the program. She devised a buildingwide treasure hunt and the “5-5-5 Deal” (five team members must complete five different activities on five separate days). For her efforts, Tobola was awarded a “Most Spirited” award by Bryan/College Station’s Walk Across Texas task force.

Finding fun new approaches to keeping fit was a major plus, but team-building proved to be the program’s most unexpected reward.

“The Walk Across Texas program has brought a great sense of unity to the TAMU-CC campus,” Droppa said. “While WAT is a competition, it's become a friendly team-building contest on our campus.”

Marroquín agreed, saying Walk Across Texas created a feeling of camaraderie among her coworkers.

“I liked the moral support we were able to give each other,” she said.

Support, fitness and fun are what Walk Across Texas is all about. To find out whether a program is in place in your county, contact your county’s extension office (http://county-tx.tamu.edu/).

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Fiber an important part of healthy diet

Want to eat nutritious foods and reduce your risk for chronic disease at the same time? Try adding fiber-rich foods to your daily diet.

“Americans often fall short of meeting the 20 to 35 grams of fiber recommended by experts,” said Dr. Jenna Anding of the Texas Cooperative Extension’s Foods and Nutrition Unit. “This is a concern because of the numerous health benefits associated with consuming a healthy diet that is rich in fiber.”

Not all fibers are created equal
“Most of us think of fiber as a single compound that is found in plants, but that is not exactly correct,” notes Anding. “In fact, the term fiber refers to a group of plant compounds, each with different functions and benefits. They are often categorized as either soluble or insoluble.”

Soluble fibers form a gel when mixed with a liquid. When included as part of a healthful diet, soluble fibers can help lower blood cholesterol levels, thereby reducing the risk of developing heart disease. Consuming adequate amounts of soluble fibers may also help reduce the risk of developing Type 2 diabetes. Food sources of soluble fibers include dried beans and peas, oats, nuts and many fruits and vegetables, including apples, pears and strawberries.

The other class of dietary fibers is known as insoluble fiber. Often called “roughage,” this class of fiber helps give bulk to a person’s stool, making it easier for the body to get rid of waste. Food sources of these fibers include whole-grain breakfast cereals, carrots, tomatoes and the skins of fruits and root vegetables.

Other proposed benefits of dietary fiber
Consuming adequate amounts of dietary fiber has benefits other than a reduced risk of chronic disease. For example, foods that are rich in fiber help you feel full longer, which can be beneficial if you are watching your weight and trying to reduce food intake.

Also, dietary fiber, particularly insoluble forms, helps to soften and add bulk to waste in the intestine. This makes stools softer and easier to eliminate, thus helping to prevent constipation as well as the discomfort that goes with it.

Getting Your Share of Fiber
Most Americans will likely benefit from increasing their intakes of dietary fiber, especially if fiber-rich foods are added in place of foods that are high in saturated fat or refined carbohydrates. To add more bulk to your diet, Anding offers the following tips:

  • Choose a variety of plant foods, including five servings of fruits and vegetables each day.
  • Choose whole grains such as 100% whole wheat bread, whole wheat pasta or brown rice when possible.
  • Eat cooked beans and peas at least twice a week.
  • Enjoy fruits and vegetables with the edible skins on.

All fibers, soluble and insoluble, are healthful so don’t worry about keeping track of how much of each type you consume. The key is to eat a variety of fiber-containing foods. In addition, when increasing fiber intake, be sure to do it slowly. Otherwise, cautions Anding, you might experience unpleasant side effects, like bloating and excess gas.

Anding also recommends that individuals who increase their fiber intake also increase their consumption of water and other fluids to avoid constipation. Individuals who are older or who have had surgery on their stomachs, intestines, colons or rectums should check with their doctors before adding more fiber to their diets.

Is there such a thing as too much fiber? According to Anding, yes. Consuming more than 50 grams of fiber a day may reduce the amount of vitamins and minerals the body absorbs. For children, too much fiber in their diets may cause them to become full too fast, reducing their intake of other nutritious foods. To estimate the number of grams of fiber a child should consume each day, take the age of the child and add the number five.

This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician or registered dietician.

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April 2006

Sept. 1 could bring insurance carrier changes

(Published April 2006)

It's been a busy year on the insurance benefits front, one that could result in some carrier changes next fiscal year.

Last fall, Employee Benefits Manager Ellen Gerescher reported to the System Employee Benefits Advisory Committee (SEBAC) that System Human Resources would open most of the A&M System's benefit programs to bids from insurance companies and plan administrators. In response, SEBAC formed subcommittees to help review carrier plan information and provide feedback to System Human Resources.

With the bid process complete, System Human Resources is now in the process of submitting recommendations to A&M System senior management, who will review the recommendations and decide which carriers will manage these benefit programs for the A&M System beginning next Sept. 1.

System Human Resources received proposals from companies for the following programs:

  • A&M Care health plans (including the prescription drug plan)
  • HMOs
  • Dental
  • Vision
  • Accidental Death and Dismemberment
  • Long-Term Disability
  • Long-Term Care
  • Health Care and Dependent Day Care Spending Accounts

For the System Human Resources benefits staff, the bidding process has meant months of poring over and comparing mountains of cost, plan coverage and provider network information from prospective insurance carriers in hopes of finding the best value for A&M System employees and retirees. The process has also meant coordinating finalist presentations for each plan. These presentations were attended by human resources staff members and SEBAC representatives.

"It's a time-consuming process," said Senior Employee Benefits Representative Laura Dohnalik, who has been reviewing much of the material. "We scrutinize every plan proposal to make sure our employees and retirees continue getting the most for their money. This means looking at the financial strength of each company, the number of years they've been in business, and their financial market ratings."

Dohnalik added that the health, dental and vision plans present an additional challenge.

"Because we have people across the state, the plans we select must have provider networks that are comparable in size to our current networks," she said. "And because maintaining patient-doctor relationships is important, we also look at which networks have many of the same providers as our current networks."

Although the bidding process is arduous, Gerescher said it offers System Human Resources a chance to see how the group insurance environment has changed and expanded.

"We are required by the Texas Insurance Code to bid our plans every six years, but it also gives us an opportunity to see what's new in the marketplace," Gerescher said. "Our goal is to provide the best plans for our employees in terms of provider networks, premium cost and plan design."

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Traveling this summer? Pack our handy brochure

(Published April 2006)

With classes ending next month and summer just around the bend, vacation plans are probably already on your mind. But before you start packing, check out System Human Resources' Guide to Using Your Benefits While Traveling.

Whether you plan on taking a trip outside the country, the state or even just out of your health plan's network, this brochure will provide handy tips on using your health, prescription drug, dental and vision benefits. Do you know where to find a claim form for services you receive in Mexico or the southern part of France? This brochure tells you. Are you aware of your health plan enrollment options if you are in an HMO but know you'll be living in New Hampshire longer than 90 days? The brochure tells you that, too.

Guide to Using Your Benefits While Traveling also explains the wide array of travel services available through the Optional Accidental Death and Dismemberment plan, including replacement of medications, location of lost items, interpretation/translation and emergency travel arrangements.

Best of all, this information is in a brochure that can be easily tucked into your beach bag next to your sunscreen and shades.

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Any Questions?

(Published April 2006)

Can I use my Health Care Spending Account for eligible medical expenses my wife incurs, even if she isn't covered under my health care plan?

Yes, you can. As long as you complete and sign the claim form, Tax Saver Plan will pay the claim. If the claim form is not signed, Tax Saver Plan will send it back to you.

Your wife can also use your Spending Account debit card, but you will have to submit a receipt to substantiate the transaction. However, once you submit the receipt, that transaction will be marked as recurring, which means you typically will not have to provide receipts in the future as long as the provider and the amount charged are the same.

For more information, contact Tax Saver Plan at (800) 328-4337.

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Why vaccinate your child?

(Published April 2006)

The American Academy of Pediatrics recently reported that the number of cases of diseases that could be prevented through vaccinations is almost at a record low. Still, the viruses and bacteria that cause the diseases haven't disappeared, making childhood immunizations as necessary as ever.

April 22-29 marks National Infant Immunization Week, and what better time to review your children's immunization records to make sure they are complete? This is the first step toward making sure your children are protected from diseases such as polio, measles, diphtheria, rubella, mumps and tetanus. For a schedule of recommended immunizations, visit the Centers for Disease Control and Prevention (CDC) online.

According to an article published on the Texas A&M Health Science Center's Hometown Health web site, immunizations should begin during the child's first month after birth and be completed by age two (children are more prone to diseases during their first two years of life).

For more information, visit CDC online or contact your physician. You can also receive immunizations free or at a reduced cost through your community's public health clinic.

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This spring, make cycling a safe, fun family activity

(Published April 2006)

Cycling is one of the healthiest low-impact exercises around, and one that's perfect for families to do together. Of course, as with any activity that involves reaching speeds of anywhere from 10 to 25 miles per hour, certain risks are involved. But with a little preparation and caution, you and your family can hit the road for a safe, fun ride.

To learn more about the joys of cycling and the importance of preparation and safety, we spoke with José A. Grimaldo Jr of the Texas Engineering Experiment Station. The assistant director of the Thomas and Joan Read Center for Distribution Research and Education, Grimaldo is also a USA Triathlon Level 1 certified coach and faculty co-advisor for Texas A&M University's triathlon team.

What are the key advantages of cycling as a form of exercise?
There are many physical advantages to cycling. It's high in cardio development and great for aerobic strengthening. It has little impact on joints and ligaments, assuming your bike fits properly. You burn a lot of calories cycling, so it's a good way to lose weight.

But cycling also has a lot to offer mentally. It can help you build self-esteem, and, depending on your routes, it provides a great opportunity to be outdoors. And if you join up with a local bike group or with friends, it can offer a chance to build camaraderie.

What tips can you provide to people wishing to take up the activity?
Visit your local bike shop. Test ride a couple of bikes and see which one fits. Ask the bike expert for his or her input for proper use of specific models or types of bikes. You don't want to purchase a road bike if you plan on riding mostly trails.

Proper fit is key. Getting a proper fit for a bicycle can make the difference for a rider who is plagued with chronic injuries.

Do not cut corners when it comes to investing in the most critical piece of equipment, the helmet.

Whenever possible, don't ride alone. Use the buddy system or carry a cell phone in case of emergencies.

When it comes to your children, make sure you assess their age. Training wheels are a great way to start. Do not purchase a bike that's too big, thinking your child will grow into it. Proper fit is important for children, too.

Speaking of children, what safety tips should parents keep in mind when introducing their kids to cycling?
Never compromise safety when it comes to your children. A helmet should not be optional. Choose one that is bright in color for high visibility, and make sure it meets certification standards. A good source for more information is the Bicycle Helmet Safety Institute (BHSI).

If you take your children riding on the streets, one parent should ride in front of the children and the other should ride in back. If you're a single parent and you want to be able to enjoy riding with your children, you should ride on the street with traffic while your children ride on sidewalks or closer to the curb. This is a good idea even with two parents riding.

A bicycle on the road is considered to be a vehicle. Always approach all intersections with caution, and teach your children the proper hand signals while bike riding.

Most importantly, have fun!

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Separating diet fads from nutritional facts

(Published April 2006)

What would you be willing to do to achieve your desired weight? Many companies are hoping you'd do just about anything, or at least believe anything. How else to explain the abundance of diets that promise you'll shed pounds overnight without so much as lifting a finger?

"If a diet program sounds too good to be true, it probably is," said Dr. Jenna Anding of the Texas Cooperative Extension's Foods and Nutrition Unit. "Successful weight management requires you to reduce calorie intake and increase your physical activity. Choose an eating plan that has the right amount of calories for your needs, and be sure you include plenty of whole grains, fruits and vegetables in your diet. Remember, all foods can fit. The key is to exercise moderation and portion control."

To help you make an informed decision when it comes to weight management, Anding takes a look at some of the more common "miracle diets" and separates diet fad from nutritional fact.

Fad: Diets that promote fat-burning foods.
Fact: No food has been shown to melt away body fat. The fact remains that if you eat more than your body needs, your body uses the excess energy to make fat.

Fad: Diets that promise rapid weight loss (except for medically supervised weight-loss programs).
Fact: Most of the weight you lose at the beginning of these diets is water. If you are losing more than two pounds per week after that, the chances are good that some of that weight is muscle. Losing muscle lowers your body's metabolism and will likely lead to weight gain once you stop the diet.

Fad: Diets that claim you can lose weight without exercising.
Fact: Successful weight management requires a nutritious diet and physical activity. To prevent weight gain in adulthood, you need 60 minutes of moderate-to-vigorous exercise on most days of the week. This is in addition to a diet that contains only the number of calories you need.

Fad: Diets that include large amounts of a specific food.
Fact: Not only are these diets boring, but they often lack one or more important nutrients. In addition, following these diets may lead to some unpleasant side effects, such as bloating and intestinal gas.

Fad: Diets that use the results of a single study to prove its success.
Fact: One study is not enough to determine the effectiveness of a weight loss diet.

Fad: Diets that promote strict menus and specific times to eat.
Fact: Such diets don't take into account people's varying taste preferences, and they are usually so strict that they are too difficult to follow for an extended length of time. This can result in disappointment when the person doesn't lose weight or maintain the weight loss.

Fad: Diets that include excessive dietary supplements.
Fact: Most likely, the only weight you will lose here is in your wallet. Vitamin or mineral supplements are usually not needed unless one is eating fewer than 1,200-1,500 calories a day. If you are following a diet that is very low in calories, you should be under the care of a registered dietitian or physician to make sure you getting the nutrients you need.

Fad: Diets that include large amounts of a specific food.
Fact: Not only are these diets boring, but they often lack one or more important nutrients.

Fad: Diets that label foods as "good" or "bad."
Fact: Healthful eating for successful weight management means all foods can fit on the plate. Forbidding specific foods or food groups (such as carbohydrates) is unhealthy, unrealistic and may lead to bingeing or cheating.

Fad: Diets that do not include a warning for you to check with your doctor if you have a chronic disease, such as diabetes or hypertension.
Fact: According to the American Heart Association, some fad diets can raise blood pressure or blood sugar even if they result in weight loss. Diets that are high in fat may lead to heart disease and cancer. In addition, high protein diets can strain the kidneys or liver in persons with kidney or liver disease. Children, teens, pregnant women and adults 65 years and older should not try to lose weight unless they are under the care of a physician.

This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician or registered dietician.

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March 2006

Why check your credit report?

(Published March 2006)

Identity theft continues to be an important issue to A&M System employees, as made evident at the System Employee Benefit Advisory Committee's (SEBAC) February meeting. While the committee continued looking into offering a coverage that protects against identity theft, SEBAC representative Nancy Granovsky stressed the importance of regularly checking one's credit report.

Last year, the Federal Trade Commission received more than 685,000 complaints involving consumer fraud and identity theft, with reported losses from fraud exceeding $680 million. Granovsky, a family economics specialist with Texas Cooperative Extension, said monitoring credit reports is one way to detect signs of possible theft and avoid becoming a victim of what can be a costly problem, and one that can take years to correct (for more tips, see next article).

Aside from alerting people to signs of identity theft, Granovsky said regularly checking credit reports makes good financial sense.

"You may have incorrect information in your credit report and not realize it," Granovsky said. "Up to 25% of all credit reports contain errors, and these errors can hurt you when you apply for credit. You need to be aware of any mistakes and have them corrected."

Granovsky said you should request a credit report at least once a year, but she recommends requesting one report every four months. And, thanks to an amendment to the federal Fair Credit Reporting Act that passed in 2004, you can receive a credit report from each of the three major credit bureaus once every 12 months free of charge. Granovsky recommends requesting reports from all three, but staggering them throughout the year.

"You're entitled to one free credit report a year from Experian, Equifax and TransUnion," Granovsky said. "If you request a report from one of these bureaus once every four months, in a year's time you will have a record of any changes to your credit history that might have occurred during that year. This is especially important if you have attempted to correct wrong information."

What happens if you find inaccurate information in your credit report? Under the Fair Credit Reporting Act, both the consumer reporting company and the information provider (a person, company or organization that provides information about you to a consumer reporting company) are responsible for correcting inaccurate or incomplete information in your report. The law specifies the timeframe within which investigations must take place and what must be provided back to the consumer. If your dispute isn’t resolved to your satisfaction, you can ask that a statement of the dispute be included in the file and in all future reports. You can also ask the reporting company to send your statement to anyone who received a copy of your report in the recent past, but you can expect to pay a fee for this service.

Credit reports do not include a credit score. If you want that, you will have to apply directly to one of the three bureaus and pay a fee. Credit scores are what creditors use when determining whether to give you credit and, if so, how much. Your score is not fixed, meaning it can change with your debt payment history, debt load and type of credit.

Granovsky said you can obtain your report free of charge only by visiting www.annualcreditreport.com, calling (877) 322-8228 or completing the Annual Credit Report Request Form, available online at www.ftc.gov/bcp/conline/pubs/credit/freereports.htm. You should mail the completed form to Annual Credit Report Request Service, P.O. Box 105281, Atlanta, GA 30348-5281.

"To get the free reports, you must go through one of these channels," Granovsky said. "Also, if you request your report online, make certain you use the correct web site. There are many copycat sites out there that will try to lure you in, but they'll charge a fee."

For more information, visit the Federal Trade Commission's credit web site at www.ftc.gov/bcp/conline/edcams/credit/index.html.

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Avoiding identity theft

(Published March 2006)

The Federal Trade Commission offers the following tips to help prevent identity theft:

  • Place passwords on your credit card, bank, and phone accounts, but avoid using a password that could be easily guessed, such as your mother's maiden name, your birthdate, the last four digits of your Social Security number or your phone number.
  • If you have documents at home that contain personal information, store them in a secure place, especially if you have roommates or regularly have other people in your home.
  • Find out how secure your personal information is at your workplace, doctor's office or other places that collect such information. This includes asking who has access to your personal information, how personal records are disposed, and whether your information is shared with others.
  • Don't give out personal information on the phone, through the mail or online unless you've initiated the contact or you know the person or company with whom you're dealing. Information on the various types of scams and how to avoid them is available online at http://www.ftc.gov/bcp/conline/pubs/alerts/phishingalrt.htm.
  • If you don't have a secure mailbox, take your outgoing mail to the post office and collect incoming mail from your mailbox as soon as possible. If you plan on being away from home, have the post office hold your mail until you return. You can call the U.S. Postal Service at (800) 275-8777 to request a vacation hold.
  • Don't give identity thieves a chance to collect personal information from your trash bin. Shred your charge receipts, copies of credit applications, insurance forms, physician statements, checks and bank statements, expired charge cards and credit card offers. If you wish to stop receiving credit card offers in the mail, call (888) 567-8688. You will be asked to provide your Social Security number.
  • Keep your Social Security card in a secure place. Don't carry it with you.
  • Don't use your Social Security number as an ID number unless necessary. If your state uses your Social Security number as your driver's license number, or if your health insurance company uses it as your policy number, ask to use another number.
  • When you go out, take only the identification information and the credit and debit cards that you'll need.
  • Be cautious when responding to promotions. Identity thieves create phony promotional offers to get you to give them your personal information.
  • Keep your purse or wallet in a safe place at work.
  • When you order new checks, pick them up from your bank instead of having them mailed to your home.

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Scott & White network addition

(Published March 2006)

Brazos Valley Urgent Care in College Station (across from Wal-Mart on Texas Avenue) and Trinity Medical Center in Brenham recently joined the Scott & White network. Trinity serves people in the following counties: Washington, Burleson, Lee, Grimes, Austin and Waller.

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Any Questions?

(Published March 2006)

I will soon be switching from a part-time position to a full-time position. How will this affect my benefits?

It depends on your current work effort. If your work effort is currently 50% to 99%, you will be eligible for the same benefits you had as a part-time employee, but you will now receive the full state contribution toward your benefit coverages. Your increase in effort will be considered a Change in Status, which means you will be able to make certain changes to your current benefit elections within the first 60 days after your increase in effort takes effect. To make changes, complete a Benefit Change Form, located at http://tamus.edu/benefits/Forms/105.pdf and submit it to your Human Resources office.

If your work effort is increasing from 49% or less, you will be considered newly eligible for benefits. You will be able to enroll in and make changes to your benefits during your first 60 days in your new position. You will be eligible for the full state contribution, but you will not begin receiving it until after your first 90 days in your new position. Your Human Resources office will schedule a benefits orientation with you on the date your increase in effort takes effect.

For more information, contact your Human Resources office.

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What you need to know about cholesterol

(Published March 2006)

Cholesterol is a substance that all animals, including humans, produce in the liver. It's an important component of cell membranes and hormones and, in normal quantities, is necessary for good health.

So if cholesterol is such a good thing, why are so many of us concerned about having high cholesterol levels? The key phrase is "normal quantities."

"The problem we encounter with cholesterol stems from the combined effects of heredity and diet. We not only produce our own cholesterol, but we also consume cholesterol through animal protein in our diet," said Anna Sallee, assistant professor of nursing at Prairie View A&M University's College of Nursing. "Because of this, some people have more cholesterol than their bodies need."

Sallee said these individuals must be more cautious in the amounts of animal protein they eat. Animal protein includes not only meat, but animal products such as eggs, cheese and milk.

Of course, heredity and diet aren't the only factors that affect your cholesterol level. Your age, blood pressure, amount of physical activity, and whether you smoke also figure in. Sallee said physical activity affects cholesterol level, because it enhances the production of "good" cholesterol.

What's the difference between good and bad cholesterol? To understand that, you have to understand how cholesterol and proteins work together. Cholesterol is a lipid, and it circulates through the body attached to proteins. Together, the cholesterol and protein form a lipoprotein. There are two major types of lipoproteins: low density (LDL, or bad cholesterol) and high density (HDL, or good cholesterol).

"We teach our students to think 'L' for lousy and 'H' for happy to remember which is the good cholesterol," Sallee said.

HDLs are good because they help clear out excess cholesterol from the blood stream, and LDLs are bad because they coat arterial walls.

"Cholesterol is a waxy, fat-like substance that builds up along blood vessel walls, eventually blocking the blood flow," Sallee said. "The most commonly affected vessels are the arteries that feed the heart. If these arteries are blocked, a person can have a heart attack."

Sallee said clogged arteries can affect other parts of the body as well, resulting in amputations, kidney failure and many other complications.

High cholesterol has no symptoms, so it is important to have cholesterol levels and other serum fats measured.

When you have your cholesterol "checked" you are most likely having all your serum (blood) lipids measured. Cholesterol levels can be obtained at any time, with or without fasting. However, cholesterol levels alone do not tell you enough about your health.

"You need to know if your cholesterol is high because you have high LDL or high HDL and what the ratio is between the two," Sallee said. "An athlete may have a high cholesterol reading because his/her high level of activity actually causes a high HDL, which is good."

Sallee recommends always requesting triglyceride (another type of fat found in the blood that has a similar effect on blood vessels as cholesterol) and lipoproteins measurements. For these tests, you must fast for at least 12 hours and not consume alcohol for 24 hours before testing.

"You want your LDL to be less than 130 mg/dl," Sallee said. "Your goal should be less than 100. The desirable HDL is 37 to 70 mg/dl for men and 40 to 88 mg/dl for women, but your goal should be an HDL greater than 40. Triglycerides should be 40 to 190 mg/dl. Total cholesterol should be lower than 200."

Sallee said high cholesterol levels are treated initially through changes in diet and exercise. If these measures do not lower the levels, the doctor will prescribe medication. The risk of heart damage is too great to allow high levels of these substances to continue.

You should start having your cholesterol and other lipids checked at age 20. If levels are in the safe range, you should be tested every five years. If levels are high, your physician will prescribe a plan of care that includes frequency of testing. Typically, an individual is tested about every six months until lipoprotein levels are in an acceptable range. If the levels are extremely high, testing may initially be done every three months.

For more information, Sallee recommends visiting http://www.healthsquare.com/highcholesterol.htm

This information is provided as a service by Prairie View A&M University's College of Nursing. If you have questions or would like more information, talk to your physician.

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Garden your way to better health

(Published March 2006)

People enjoy gardening for many reasons. Some like being out in the fresh air, while others like the way working with freshly tilled soil can clear the mind. But there's another reason that many people may not be aware of: the fitness benefits.

Anyone who's spent a couple of hours pushing a lawn mower around, shoveling dirt or clearing weeds out of a flower bed knows how physically exerting yard work can be. In fact, with the wide array of chores a backyard provides, who needs a gym?

We visited iVillage.com and used their online calorie counter to figure out the number of calories a person could burn doing 60 minutes of basic yard work. The results, which were calculated for people of four different weight levels, were surprising.

  125 lbs. 150 lbs. 175 lbs. 200 lbs.
Mowing lawn with power mower 255 306 357 408
Raking lawn 226 272 317 362
Digging with a spade 283 340 396 453
Tilling with power tiller 340 408 476 544
Trimming shrubs with manual cutter 255 306 357 408
Weeding garden 255 306 357 408
Walking while seeding or applying fertilizer 141 170 198 226

If you'd like to see how many calories you can burn doing gardening chores (as well as many other types of activities), go to http://dftools.ivillage.com/healthtools/calc_cb.cfm. You will be asked to provide your weight, the activity and the amount of time you will be engaged in the activity.

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25 tips for lowering your grocery bill

(Published March 2006)

Clipping coupons and reading the weekly grocery store circulars are a great start to getting the most out of your food dollars. But there are even more ways to trim your grocery bill without going hungry.

To help you be a savvy shopper, here are 25 money-saving tips, courtesy of Dr. Jenna Anding of the Texas Cooperative Extension's Foods and Nutrition Unit.

  • Make a list and check it twice. Take time to write down the things you need from the store. A list helps you stay focused at the store, can help reduce impulse buys, and can help ensure that you will get everything you need in one trip.
  • Take inventory. We often buy foods, put them away and forget about them, which is why every few months you should take an inventory of the foods you have available in your pantry and freezer. Use that as a starting point for planning meals and preparing your shopping list.
  • Plan meals. Knowing what's on the menu for meals and snacks helps you plan your shopping list. Also, if you have planned for a meal and you have the ingredients at home, you may be less inclined to eat out.
  • Study grocery store ads before shopping. Know what is on sale before you go to the store so you can plan your meals to get the most out of your food dollar.
  • Compare prices with unit pricing. Unit price is the cost of an item per unit (such as per ounce, slice or pound). By looking at the unit price, you can compare costs of similar items that may be packaged differently.
  • Bend, stoop and stretch your way to lower food costs. Store brands of popular food items usually match national brands in quality and taste, but they are less expensive. You just have to know where to find them. They tend to be placed on lower shelves, leaving the higher-priced national brands at or close to eye level.
  • Don't shop when you are hungry. Shopping when you are hungry increases impulse buying, which adds to your grocery bill and usually results in food purchases that are not the most healthful. Eat a small snack before entering the store to curb both the appetite and the spending.
  • If possible, shop alone. Young children influence the types of foods that families purchase. If possible, leave the kids at home to help avoid distractions and impulse buys.
  • Get in and out of the store as quickly as possible. According to the Food Marketing Institute, supermarkets generate approximately $130 in sales per labor hour. Theoretically, this means that for every minute we are in the store we spend about $2.17. To get out of the store as quickly as possible-and save money in the process-stay focused and try shopping during times when the store is not crowded.
  • Take advantage of loss leaders, but don't let them take advantage of you. A loss leader is a product that the store sells for less than what the store paid. Stores do this to attract customers, who they hope will buy not only the loss leader product, but other products as well.
  • Consider buying bakery items at thrift shops. Thrift stores sell breads, bagels, buns, rolls and other high-quality baked goods that are approaching their "sell by" date. The goods are high quality and most items can be frozen for later use.
  • Check items that are reduced for quick sale. For example, meat that is approaching the "sell by" date may be reduced by as much as 50%. Use or freeze the meat immediately to ensure quality and food safety.
  • Buy fresh fruits and vegetables that are in season. Not only will you get the best price, you will also get the best quality.
  • Use convenience foods wisely. Pre-prepared foods will generally cost more than foods you prepare yourself. However, many grocery store chains have their own brands of mixes and meat helpers that beat the national brands in price. Check these out if your family will eat them and if they are cheaper than preparing the items from scratch.
  • Cut back on foods with no nutritional value. On average, we spend 12% of our food dollars (around $210/year) on foods that offer little nutrition. In place of things like cookies, donuts and chips, buy fresh fruit, whole grain snacks, or baked tortilla chips and salsa.
  • Go meatless more often. Meats tend to use the highest percentage of our food dollars. Once a week, try serving meatless meals such as pasta with marinara sauce, vegetable lasagna, legumes or baked potatoes.
  • Weigh your pre-bagged produce. Many supermarkets offer fruits and vegetables in three-, five- and 10-pound bags, but just because the bag says "three pounds" doesn't mean that there are three pounds of produce in that bag. To ensure that you get what you paid for, weigh the bags and choose the one that weighs the most.
  • Buy frozen concentrate juice instead of ready-to-serve bottles or cartons. A 64-ounce container of ready-to-serve orange juice costs $3.49 (about five cents per ounce). A 16-ounce can of frozen juice concentrate sells for $1.79. Once you add 48 ounces of water to make 64 ounces, the price per ounce is about three cents.
  • When possible, purchase non-food items from discount stores. Non-food items, such as pet food, cleaning supplies and personal care products, can be expensive in grocery stores.
  • Be cautious of buying clubs. Buying clubs may not always have the best price, and there is usually an annual cost to be a member. Also, many food items are sold in large quantities, which may be a problem for people with limited space.
  • Stock up on sale items, but only if you will use them. A sale is no bargain if the family will not eat the food.
  • Use coupons wisely. Some stores will double or triple coupon values. If you can use the coupons on sale items, the savings will be even greater. Keep in mind that, even with coupons, some store brand items may be less expensive than national brands.
  • When buying meat, compare the cost per serving, not pound. Price per pound can be misleading because not all cuts yield the same number of servings per pound. While boneless cuts of meat may cost more per pound, they may also be more economical because there will be less waste. Remember, the more bone and fat present in the cut of meat, the fewer number of servings you will get.
  • Be sure to check the checker. Although many supermarkets use scanners to ring up groceries, the price of fresh produce is usually based on a code entered into the register. Make sure that the code entered is the correct one for the produce you are buying. Also, if the register has not been programmed correctly, the scanner may ring up items incorrectly. Watch the register and check your receipt to make sure you are being charged correctly.
  • Don't waste food. An estimated 25% of edible food goes to waste, and food that goes to waste is really money that is thrown away. Proper storage and use of leftovers can help reduce food waste. Still, never put thriftiness before food safety. If you think that a particular food is no longer safe to eat, throw it out.

This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician.

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February 2006

New payroll features available through HRConnect

(Published February 2006)

You can now update your direct deposit and W-4 information through HRConnect (sso.tamu.edu).

To change this information, click on the "Payroll Data" tab and scroll down to Federal Income Tax Withholding Details to change your W-4 form or to Direct Payroll Deposit Information to change your direct deposit form. To update your direct deposit bank account information, you will need your bank's routing number and your new account number. Changing your bank account within HRConnect will not automatically change your voucher deposit information, which determines where the money is deposited when the A&M System reimburses you for things like travel expenses. To change your voucher deposit information, you'll need to contact the office that processes your payment vouchers.

When making changes, keep in mind that payroll is typically processed at least three days before the actual pay date for employees who are paid biweekly and up to 12 days before for those paid monthly. This means that any W-4 or direct deposit bank account changes you make close to a pay date may not take effect until the following pay date.

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New online dental cost estimator available

(Published February 2006)

Dental plan participants can now estimate dental care costs online.
CIGNA recently introduced the Dental Treatment Cost Estimator, an online tool that allows participants in either A&M System-offered dental plan to quickly estimate potential dental care costs.

To access the tool, log into www.MyCigna.com and select "Treatment Cost Estimator," located on the right side of the page. The site will ask you to provide basic information about your coverage, such as type of plan, coinsurance amounts (for PPO) or patient charge schedule (for dental HMO). The correct patient charge schedule is K1R04. You can then look up costs by procedure.

CIGNA recommends that you not rely solely on these cost estimates when making decisions regarding dental care, but to use this information when discussing dental care options with a dentist.

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Health risk assessments offered through BCBSTX web site

(Published February 2006)

If you are enrolled in an A&M Care plan, you now have access to an online health risk assessment that can help you improve your overall health.

This assessment, which is provided through the Mayo Clinic from the BlueCross BlueShield of Texas web site, asks you general questions about your health and lifestyle. After completing the questionnaire, you will receive a Personal Health Report, which is an online summary of your health risks and strengths. It will outline strategies and resources for reducing your risks and maintaining your strengths.

To access this tool, visit the BCBSTX web site at www.bcbstx.com, log into BlueAccess, and select the "My Health" tab. Select "Mayo Clinic Health Information" and click the "Mayo Clinic Health Risk Assessment" button. The site recommends that you have information such as weight, blood pressure, cholesterol level, triglyceride level and blood sugar level handy.

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2006 Social Security and Medicare adjustments announced

(Published February 2006)

The IRS has increased for 2006 the maximum amount of annual income (wage base) on which employees will have to pay Social Security old age, survivors or disability income tax from $90,000 to $94,200.

In addition, the IRS has changed certain Medicare provisions. The following is what those covered by Medicare paid in 2005 and what they began paying Jan. 1, 2006:

  2005 2006
Part A (Hospital insurance)
Inpatient hospital deductible $912 $952
Daily coinsurance amounts
61st to 90th days in benefit period $228 $238
91st through 150th days $456 $476
21st to 100th days in skilled nursing facility $114 $119
Part B (physician/medical)
Monthly premium $78.20 $88.50
Deductible $110 $124
Part D (prescription drug plan)
Monthly premium N/A $32

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Retirees in A&M Care now have new customer service option

(Published February 2006)

BlueCross BlueShield of Texas has created a special telephone menu option for A&M Care participants who are retired. Retirees who call (866) 295-1212 and select the retiree option from the menu will be connected to a customer service representative who has experience with retiree claims and Medicare.

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Any Questions?

(Published February 2006)

How can I check to see if I have any claims pending under my Health Care Spending Account?

If you visit TaxSaverPlan online at www.taxsaverplan.com/, you can log in and view your account information by clicking "Account Balance Information" and providing your Social Security number and last name.

Once you're logged in, you'll see a complete record of your deposits and claims up to that point in the plan year. You will also be able to see whether any claims are marked as incomplete. To resolve incomplete claims, you must provide TaxSaverPlan with the required documentation for those claims. TaxSaverPlan should have sent you an e-mail letting you know what documentation is required.

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How to care for your child's teeth and gums

(Published February 2006)

In recognition of National Children's Dental Health Month, Systemwide offers the following tips to help you take good care of your children's teeth, courtesy of CIGNA Dental:

  • Baby Bottle Syndrome is the number one cause of extensive tooth decay in children under three years of age, and it can be usually be prevented by not letting your child sleep with a baby bottle full of liquids such as juice, milk or soda. If your child needs a bottle at bedtime for comfort, fill it with water or use a pacifier instead.
  • Your child should see a dentist as soon as his or her baby teeth appear. The American Academy of Pediatric Dentistry recommends children see a dentist when the first baby tooth emerges, usually between the ages of six months and one year. This first visit is critical, because it gives you the opportunity to learn appropriate steps to assist in maintaining your child's oral health.
  • Too much fluoride can damage a young child's teeth. If a child swallows too much fluoridated toothpaste, white flecks, called fluorosis or mottling, may appear on the teeth. Children between the ages of two and six swallow about 33% of the toothpaste on the brush, and those between seven and 16 swallow 20%. Start your child off by brushing without toothpaste.
  • Young children benefit most from using small, circular motions when brushing their teeth.

These tips were provided by CIGNA, which administers the A&M Dental and Dental HMO plans. If you have questions or would like more information, talk to your dentist.

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Training for your first 5K

(Published February 2006)

With spring busting out all over, you'll likely begin hearing about "fun runs" in your area before too long. Even if you've never participated in one of these 5K races, you can have fun, provided you train properly, set realistic goals and listen to your body.

"When training for your first 5K, remember that you are not running to compete," advised Martha Muckleroy, senior lecturer with Texas A&M University's Department of Health and Kinesiology. "Your goal the first time out should to participate; to achieve personal goals."

To get you started, Muckleroy offers the following tips for fleet feet:

  • Wear comfortable, high-quality running shoes. Visit a professional who is able to analyze how you run and help pick out a shoe that is right for you.
  • Allow two months to train before your 5K.
  • Run no more than three times per week.
  • Keep distances short and build gradually. In fact, beginners might do better to run for set lengths of time, rather than set distances.
  • Begin each training run with five minutes of brisk walking.
  • Learn to breathe regularly while you run. If you hold your breath, you risk getting "stitches" or tensing up in your shoulders.
  • Stay hydrated by drinking lots of water. This applies during everyday living, not only while you are running. A good indicator of hydration is if you urinate regularly and the urine is clear.
  • Be patient with your training, and run slower than you think you should.
  • Set realistic goals. Expect your three-mile run to take you at least 30-35 minutes.

Muckleroy also suggests checking out "The Couch-to-5K" training program at www.coolrunning.com. She says this program provides an excellent way for new runners to work up to a 5K distance. However, she also points out that no single technique will work for everyone, and even the most carefully structured training program may not be for all people.

"If you're overweight and you begin running, your body could be especially prone to back, ankle, knee and hip problems," Muckleroy said. "You may want to begin by walking. Whatever you do, though, make sure you're training carefully, feeling good and having fun. That's the whole point."

This information is provided as a service by Texas A&M University's Department of Health and Kinesiology. If you have questions or would like more information, talk to your physician or fitness professional.

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What you need to know about vitamin/mineral supplements

(Published February 2006)

A quick stroll down the vitamin/mineral supplement aisle at your supermarket makes it is easy to see why consumers are confused about what type of supplement to buy.

To help you select a vitamin and mineral supplement that is appropriate for you, Dr. Jenna Anding, interim program leader and associate professor and extension nutrition specialist with Texas Cooperative Extension's Foods and Nutrition Unit, offers the following tips:

  • Choose a multivitamin/mineral supplement that contains no more than 100% of the daily value (DV) for the nutrients listed. Those that are labeled "high potency" often contain levels of nutrients that are much higher than 100% DV. The body can only absorb so much of a specific nutrient, so excessive amounts are just excreted in urine. Consuming excessive amounts of some nutrients may also lead to toxicity or prevent the absorption of other nutrients.
  • If possible, choose a multivitamin/mineral supplement that has at least 20% of the vitamin A in the form of beta-carotene. The body converts beta-carotene into vitamin A only in the amounts it needs; what it doesn't need is not converted. This helps prevent you from getting too much vitamin A.
  • Select a multivitamin/mineral supplement that is appropriate for your age and gender. For example, multivitamin supplements for men and postmenopausal women generally contain less iron than those designed for women of childbearing years.
  • Don't judge the quality of a multivitamin/mineral supplement by price alone. Generic and store-brand multivitamins/minerals are often just as good as national brands. Also, look for the initials USP on the supplement label. USP stands for United States Pharmacopeia, a non-profit organization that establishes standards to ensure quality medications and supplements. Supplements that have the USP designation have been tested for purity, potency and availability in the body.
  • When it comes to vitamins and minerals, you don't need to have a constant amount in your body like you do for some prescription medications. Leave supplements that are labeled "timed release" on the store shelves. They are usually more expensive than other supplements, and they are not worth the extra cost.
  • Some multivitamin/mineral supplements have added herbs. Nutritionally, these "bonus" ingredients do not justify any added expense, so leave them alone. Plus, some herbs can have serious side effects and/or interact with other medications.

Finally, because some nutrients can interact with medications, Anding recommends checking with your physician before taking vitamin/mineral supplements.

This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician or registered dietician.

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January 2006

Benefits advisory committee to meet Feb. 21

(Published January 2006)

The System Employee Benefits Advisory Committee (SEBAC) will meet Feb. 21 at 8:30 a.m. The meeting will be conducted via TTVN.

If you would like to attend the meeting and need information regarding TTVN locations in your area, contact your SEBAC representative. A list of representatives is online at http://sago.tamu.edu/shro/SEBAC.HTM.

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Referrals to pediatric dentists not required under dental HMO

(Published January 2006)

Thanks to recent changes by CIGNA, Dental HMO participants no longer need referrals from their general primary care dentists to select network pediatric dentists for covered children younger than seven. CIGNA has also eliminated the pre-authorization process required for these children to seek care from network pediatric dentists.

The participant may contact CIGNA to designate a pediatric dentist as the child's primary care dentist by contacting CIGNA at (800) 367-1037.

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Any Questions?

(Published January 2006)

I recently had a Change in Status, so I would like to make changes to my benefit coverages. How long after the change do I have to do that?

You have 60 days to make changes to your insurance coverages because of a Change in Status. Federal law allows changes to benefits paid with before-tax dollars only within a certain period of time after the change in status has occurred. If you don't do it within that period, you will have to wait until the following Annual Enrollment period to make a benefit change. Because you have only 60 days in which to make a change, you should contact your Human Resources office as soon as you experience a Change in Status and think you may need to make a change in your benefits. A list of qualified Changes in Status is published each year in the A&M System's Annual Enrollment booklet, New Employee Benefit Enrollment Booklet and benefit plan description booklets.

Any changes you make in your enrollment must be consistent with the Change in Status you experience. For example, if you have a baby, you can enroll the baby in your health coverage, but you can't enroll yourself in dental coverage.

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How to make a home first aid kit

(Published January 2006)

Considering how much time we spend at our homes and how many opportunities our homes provide for us to injure ourselves, having a well stocked first aid kit around the house simply makes good sense.

Dr. Immaculata Igbo, assistant professor with Prairie View A&M University's College of Nursing, said many emergency room cases involve injuries that occurred at the patients' homes, with falls, burns and poisoning being some of the most common types. A well stocked first aid kit can help with just about any home medical emergency.

"No home should be without a first aid kit," said Dr. Igbo. "Few injuries do not require immediate medical attention. Knowing how to treat minor injuries or keeping a serious injury stable until help arrives can make a difference in an emergency."

Ready-made kits are available and can be bought from a pharmacy or over the Internet. Dr. Igbo recommends checking the contents carefully to make sure that it includes the items you need. A self-made kit may be more expensive, but it is more likely to have the items you need.

While there is no official standard for first aid kits, Dr. Igbo said there are certain items that every kit should include. Quantity of each item will depend on the number of people in your home and the activities that you do at home.

Some things to keep in mind regarding your first aid kit:

  • Items should be kept in a waterproof container large enough for the contents to be arranged so that items can be found quickly when needed. A plastic container or solid rectangular tin container with a closely fitting lid would be suitable.
  • Containers should be marked with either a cross or appropriately labeled for easy recognition by everybody.
  • Emergency telephone numbers should be posted on the lid of the kit. The list should include numbers for the police, fire department, EMS, poison control, family doctors and hospital.
  • Every adult and teenager in the home should know where the kit is kept.
  • Keep a portable first aid manual with the kit.
  • Replace any used items immediately and check expiration dates from time to time, so that you can discard and replace out-of-date items.
  • Store prescription medicines and medical supplies separately from the home first aid kit.

Items to include in your home first aid kit:

  • First aid manual.
  • Adhesive bandages of various sizes. These will likely be used regularly, so you should keep at least five in stock.
  • Several non-adherent, sterile gauze pads.
  • One-inch-wide gauze bandage. Does not need to be sterile, but should be more than ten feet long.
  • One-inch-wide adhesive tape. Should be made of porous cloth, not waterproof.
  • Thermometer.
  • Latex or vinyl gloves (at least six pairs).
  • Moleskin or molefoam, for preventing blisters on the feet.
  • Triangular bandage, which has many uses, including making the classic arm sling.
  • Soap.
  • Antiseptic wipes and solutions. Wipes allow you to clean your hands before and after treating someone's wound, while solutions help you clean wounds. Few solutions are considered gentle enough to use directly on or in a wound. Betadine cleanser is one of them.
  • Antibiotic ointment (such as Neosporin).
  • Disposable instant cold packs for bumps on the head, sprains and heat exhaustion.
  • Cotton swabs.
  • Needle, which is good for draining blisters.
  • Tweezers that are sharp and not unmanageably small.
  • Sharp scissors or knife.
  • Safety pins, which are useful for fastening arm slings and bandages.
  • Razor blade, which can substitute for scissors. It can also be used to shave skin before applying tape or the suction cup of a snake bite kit.
  • Nonprescription medications (anti-diarrhea medications, potassium iodide, pain relief medication, antacids, laxatives, antihistamine tablets).
  • Antihistamine cream for insect bites (do not use on broken or infected skin).

Finally, Dr. Igbo strongly recommends adults and adolescents receive first aid training, which is provided by such organizations as the American Red Cross and YMCA.

This information is provided as a service by Prairie View A&M University's College of Nursing. If you have questions or would like more information, talk to your physician.

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The challenge: Walk 830 miles from El Paso to Orange

(Published January 2006)

This spring, many Brazos County residents will attempt to walk across the Lone Star State. In a manner of speaking, that is.

February 18 will mark the beginning of the Walk Across Texas fitness program in the Bryan/College Station area, and people throughout the area will be invited to join in. With this program, participants form teams of up to eight people and keep track of their physical activity from Feb. 18 through April 15. Each team will have a captain who is responsible for logging each team member's amount of activity into the Walk Across Texas web site. The goal is for the team to collectively log at least 830 miles, the equivalent of walking from El Paso to Orange.

The purpose of Walk Across Texas is to encourage people to get up and get moving, and participants are encouraged to do it in fun, creative ways. There are many ways to achieve those miles other than by walking. They can jog, swim, bike, rollerblade and use cardio machines at the gym. Even dancing and gardening count. A complete list of qualifying activities and how they equate into miles is provided on the official Walk Across Texas web site, located at http://walkacrosstexas.tamu.edu/index.htm.

Also, the program encourages friendly competition among departments as a way of racking up those miles.

This year's event will kick off with an opening event at the Wolf Pen Creek Amphitheater in College Station on Saturday, Feb. 18, at 10 a.m. The closing celebration will be Saturday, April 22, at 1 p.m. in Post Oak Mall. Awards will be presented for most miles walked, best success stories and most spirited team member. A special award will even be presented to the person who finished the program with the dirtiest shoes.

Walk Across Texas was developed by the Texas Cooperative Extension seven years ago, and it has become a popular annual event in many Texas counties. System Human Resources is working with Human Resources offices from various A&M System universities to increase awareness of the program in their counties and encourage participation. To find out whether a program is available in your area, contact your Human Resources office or your county extension agent (http://county-tx.tamu.edu/). If you live in the Bryan/College Station area and would like more information about the program, contact Marcy Hosking at (979) 361-4440 or county extension agent Dr. Alma Fonseca at (979) 823-0129. You can also visit Walk Across Texas online at http://walkacrosstexas.tamu.edu or www.brazoswat.com (Brazos Valley only).

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Looking to cut costs and calories? Brown bag it at lunchtime!

(Published January 2006)

After surviving the holiday shopping frenzy, one of your New Year's resolutions might be to tighten up when it comes to spending. If so, one of the easiest ways to stick to that resolution is to pack your own lunch each day.

"The average person goes out to eat for lunch twice a week," said Dr. Jenna Anding, interim program leader and associate professor and extension nutrition specialist with Texas Cooperative Extension's Foods and Nutrition Unit. "A lunch typically costs at least $5, so you're looking at $10 a week, or over $500 a year."

Anding provided a few tips for packing a well-thought-out sack lunch that can not only save you money, but also provide nutritional benefits.

Saving money

  • Because single servings of items (for example, dried fruit, chips, baby carrots) can get expensive when purchased at the store, make your own by purchasing these items in bulk and packaging them yourself in snack-sized, self-sealing bags. Pack enough for a whole week to save money and time.
  • Make large batches of soups and stews and freeze in portion-size containers for future lunches.
  • At the grocery store, look at the unit price to make sure a "special" is really a bargain.
  • Buy only the amount of food that can be used in a reasonable amount of time. Wholesale clubs and bulk items are a good way to save money provided the food doesn't go to waste before it is eaten.

Keeping your lunch nutritious

A nutritious lunch should contain:

  • Bread or cereal (bread, tortillas, bagels, cornbread, pita bread, crackers, pasta, rice, pretzels and popcorn).
  • Fruits and/or vegetables (fresh fruit that is easy to carry, sliced fruit such as melon and cantaloupe, raw vegetables with low-fat dressing, and vegetables on sandwiches).
  • Protein (lean meats, fish, chicken, peanut butter, nuts, seeds, low-fat cheese, yogurt, legumes, and hard cooked eggs).
  • Beverage (milk, juice or water).

When it comes to proteins, Anding recommends thinking outside the run-of-the-mill sandwich. You can find lots of protein in leftover casseroles, pizza, soups, chili and other meat dishes, especially if you have the means to store them safely and are able to reheat them to an internal temperature of 165 degrees (or until steaming hot or boiling).

Also, dessert is not a necessary component, but most people find it a nice way to finish lunch. If you want something sweet at lunchtime, try fresh fruit, graham crackers, vanilla wafers or oatmeal-raisin cookies.

Don't skimp on safety

  • Wash hands and preparation surfaces before and after food preparation.
  • Keep lunch boxes clean by washing them after each use.
  • Keep cold foods cold and hot foods hot. Frozen gel packs and insulated lunch boxes and thermoses can help.
  • Wash all fruits and vegetables before they are packed.
  • Discard all perishable foods after lunch unless you have a way to keep them at a safe temperature.
  • Lunches that require refrigeration should be refrigerated as soon as you arrive at work so foods are not kept at unsafe temperatures for more than two hours.
  • If lunches are carried in paper bags, use only bags designed for lunches. Use the bag only once.
  • Before filling a thermos with hot foods, rinse with boiling water.

If you don't have an insulated lunch box or the means to refrigerate your lunch, here is a list of foods that can be packed safely without refrigeration:

  • Peanut butter
  • Pretzels, popcorn, crackers
  • Nuts and seeds
  • Fresh fruit and vegetables
  • Dried fruit
  • Canned and bottled juices
  • Jam, jelly and honey
  • Unopened cans of fruit and pudding
  • Breads, bagels and English muffins
  • Canned meat, poultry and fish than can be opened and eaten right away

Time-saving strategies

  • Have a designated spot in the refrigerator to store lunches.
  • Prepare sandwiches the night before. Pack lettuce and tomato in a separate container and put them on the sandwich just before eating. This will keep the sandwich from getting soggy.
  • Cut up vegetables and place them in individual containers or plastic bags at the start of the week. That way, all you have to do is grab and go.
  • When storing leftovers after dinner, pack a portion in a separate container for lunch the next day. Put that container in the "lunch" section of the refrigerator.

This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician.

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