Clover Living Spring 2022

Healthier Together

LIVING Spring 2022

PRACTICAL TIPS:

Living With CKD

Dr. Dharmarajan's

Tips for Health

H HEALT : FOOD

How to e r Eat Mo s Plant

Mind, Body & Spirit

Spark your passion and purpose with a new hobby

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Have Medicare questions?

Want Medicare answers?

Medicare can be confusing, but our Understanding Medicare book makes it clear. Whether you’re new to Medicare, already on Medicare, or helping someone with Medicare, call for your free copy. You’ll find the answers to your questions, so you can make an informed, confident decision about the best plan for you or your loved one.

For your free copy, call now.

1-855-692-8063

8 am–8 pm local time, 7 days a week.* Or visit cloverhealth.com/spring-book

You can also scan this QR code to request your free copy online! Simply open your phone’s camera app, point your camera at the code, tap the notification that appears, and fill out the form.

cloverhealth.com

YOURS FREE

*From April 1st through September 30th, alternative technologies (for example, voicemail) will be used on the weekends and holidays.

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MAILBOX

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What an awesome magazine, so many helpful articles for a healthy lifestyle.

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WHAT DO YOU SAY? Do you want to be in the next issue of Clover Living?

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Answer the question below in an email to: cloverliving@cloverhealth.com.

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COVER PHOTO: RYAN LIEBE PROP STYLING: CARLA GONZALEZ-HART; STYLING: YEN BIECHLER/HOLLY CORBETT REPRESENTS ; GROOMING: LAURA COSTA/EXCLUSIVE ARTISTS ; PHOTO EDITOR: SARAH ROZEN

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CLOVER LIVING SPRING 2022

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LETTER

H

Hello, Spring!

ERE AT CLOVER HEALTH, we hope this season brings you the opportunity to blossom into your best self, and we want to provide you with the tools to make that happen.

March was National Kidney Month, which makes spring a good time to focus on our kidney health. While there’s no cure for chronic kidney disease, we have tips for living with it— including what to eat to support your kidneys (page 20).

Reducing red meat in your diet is always a good idea for your health (page 28), and with so many milks and milk alternatives, we help you decide which is best for you (page 9).

It’s never too late to pick up a new hobby—and you might just improve your mental and physical health if you do (page 38)!

Stretching is a great habit to pick up to help your flexibility and stability (page 46).

Please enjoy this issue and go forth into the warmer, sunnier days ahead caring for yourself and your loved ones in the best way possible.

KUMAR DHARMARAJAN MD, MBA, Cardiologist, Geriatrician, and Associate Chief Medical Officer at Clover Health

cloverhealth.com

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President and CTO Andrew Toy Publishing Team VP of Communications Andy Robinson Senior Director of Communications Andrew Still-Baxter Senior Manager of Content and Social Media Lindsay Roseman Senior Marketing Manager Bruce Feinstein Executive Assistant Amber Saetern Clinical Editorial Committee Chief Clinical Informatics Officer Dr. Sophia Chang Associate Chief Medical Officer Dr. Kumar Dharmarajan Legal and Compliance General Counsel Gia Lee Chief Compliance Officer Wendy Richey Deputy General Counsel Karen Soares Director of Compliance Robert Davis Compliance Manager Pete Rapolas

Clover Living is published for Clover Health by

One World Trade Center New York, NY 10007 For content marketing inquiries: headline-studio.com.

Headline Studio is a division of Advance Local Caroline Harrison, President Vice President, Content Liz Buffa Creative Direction and Design Peter Yates Design Art Director Alfredo Ceballos Senior Editor Libby Rutkey Editor Natalie Chomet Account Director Heather Bohl Senior Production Manager Nestor Cervantes Production Artist Angel Mass Copy Chief Anthony Sacramone Associate Editor Katey Clifford

© 2022 Clover Health. All material presented herein is intended for information purposes only. While this information is believed to be correct, it is represented subject to errors, omissions, changes, or withdrawal without notice.

Clover Living is published by Headline Studio for Clover Health. © 2022 Clover Health. All Rights Reserved.

Clover Health is a Preferred Provider Organization (PPO) and a Health Maintenance Organization (HMO) with a Medicare contract. Enrollment in Clover Health depends on contract renewal. You must continue to pay your Medicare Part B premium. For plans that provide drug coverage, the formulary may change during the year. Out-of-network/ non-contracted providers are under no obligation to treat Clover members, except in emergency situations. For a decision about whether we will cover an out-of-network service, we encourage you or your provider to ask us for a pre-service organization determination before you receive the service. Please call our customer service number or see your Evidence of Coverage for more information, including the cost-sharing that applies to out-of-network services.

Medicare beneficiaries may also enroll in Clover Health through the CMS Medicare Online Enrollment Center located at medicare.gov.

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Subscription Options Clover Living

is a healthylifestyle magazine packed with recipes, workout ideas, and tips to help you care for your body and mind.

Clover Health

members are automatically subscribed for free. If you have questions about your

Clover Living

subscription, email us at cloverliving@ cloverhealth.com

OPPOSITE PAGE: ILLUSTRATION: CHIARA ZARMATI; LEFT: SARAH ANNE WARD; RIGHT: GETTY

Co-Founder and CEO Vivek Garipalli

CLOVER LIVING SPRING 2022

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INSIDE

20 FEATURES 20

Let’s Chat About Chronic Kidney Disease Yes, it’s possible to live well with this chronic condition.

28

A Rich Harvest For Health A plant-based diet is a great way to support your wellness. Here’s how to get started.

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38 38

Try It, You’ll Like It Hobbies are more than just good fun. Picking up a new one can be good for your health.

46

Flex for Success Simple stretches for flexibility. cloverhealth.com

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INSIDE

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DEPARTMENTS 08

14

The latest about aspirin therapy, hearing loss, and nondairy milks.

Mold control, reading food labels, and a spring cleaning checklist.

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18

There’s lots to do in Philadelphia, the City of Brotherly Love.

Phishing scams are everywhere. Learn what to watch for.

GOOD FORTUNE

NEXT STOP

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CAREGIVERS’ CORNER

TECH MADE EASY

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08 GETTY (3)

Self-care tips, how to communicate better, and support resources.

HEALTH AT HOME

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INSIDE

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54

54

YOUR PLAN A look at some additional care and service options you may have access to.

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SPOTLIGHT A visit with the multitalented actress, singer, dancer Renée Victor, whose latest role is an inspiration.

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GETTY, OMAR PINEDA, GETTY

PUZZLES Spring-themed and filled with challenges!

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GOOD FORTUNE

Ask Your Doctor:

ASPIRIN

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What Did You Say?

H

EAR YE, HEAR YE! If you’ve been straining to hear what people are saying, you’re not alone.

About 25 percent of adults ages 65 to 74 have disabling hearing loss, says the National Institutes of Health. Since missing out on conversations can be incredibly isolating—and is even linked with depression—you don’t want to suffer in silence. Instead, have your hearing checked.

“There are things we can do to help hearing loss. Start with your primary care provider,” suggests Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health. You might discover that the problem is as simple as built-up earwax. Certain medications are also linked to temporary hearing loss.

If hearing aids are right for you, don’t despair. Today’s options are small and discreet compared to older models. Plus, many Medicare Advantage plans, including Clover Health, cover some of the cost.

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What’s the latest thinking on a daily aspirin to lower your risk for a heart attack?

“Taking an aspirin every day could make sense for people who have had a stroke or who have heart disease,” explains Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health.

“But aspirin can also have side effects. It’s all about comparing risks to benefits.”

Never make changes to your medication before talking to your doctor.

“To figure out what’s right for you, talk with your primary care doctor,” says Dr. Dharmarajan.

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GOOD FORTUNE

Got Milk?

Which Milk?

If you’re looking for an alternative to dairy milk but are overwhelmed by all the options, read on. Here are tips for finding the cream of the crop when it comes to the healthiest picks.

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ANY OLDER ADULTS ARE LACTOSEINTOLERANT, meaning they can’t fully digest the sugar found in dairy, explains Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health.

If that’s you, try lactose-free milk. Or sample one of the many plant-based milks available.

These nondairy alternatives are basically water plus a grain (like oats or rice), seed (like

TIP

Choose milk without added fats or sugars.

flax or hemp), nut (like almonds or cashews), or coconut. Each milk has its own properties.

Soy milk is a common substitute for cow’s milk and features high protein. Almond milk is low in calories and protein. In general, you want an option without added sugars, but with added vitamin D, calcium, and protein.

You also want to check for the shortest and simplest ingredients list. cloverhealth.com

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NEXT STOP

Philadelphia, Pennsylvania There’s so much to love about the City of Brotherly Love.

P

hilly has it all: history, art,

green spaces, and great eats.

While many sights are iconic for a reason, there are also plenty of lesser-known gems worth a visit to Pennsylvania’s largest city.

1. BARNES FOUNDATION With the largest collection of Renoirs, more Cézannes than Philly is the in all of France, second-largest city plus important on the East Coast, examples of with a diverse African sculpture population of 6 and metalwork, million people. it’s safe to say this museum is worth a visit. barnesfoundation.org

FACT:

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WALK ON WATER THE SCHUYLKILL RIVER TRAIL One of the top-rated riverwalks in the country, this paved-over railroad track is perfect for a stroll or a ride. (You can even borrow a bicycle with the Bike Pottstown bike share program!) schuylkillriver.org/schuylkill-river-trail

ILLUSTRATION: SARA MULVANNY

2. BAR BOMBÓN Stop by this colorful café with Puerto Rican roots and an all-vegan menu for brunch, appetizers, or dinner. Customer favorites include the buffalo cauliflower tacos, double “chorizo” burger, and Latin chop salad. barbombon.com CLOVER LIVING SPRING 2022

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NEXT STOP

3. PHILADELPHIA’S MAGIC GARDENS Artist Isaiah Zagar, his wife Julia, and other artists created this bi-level sculpture garden covered in mosaics. Tiles, bottles, bicycle wheels, and other materials celebrate and beautify the neighborhood. phillymagicgardens.org

4. INDEPENDENCE NATIONAL HISTORIC PARK Come for the Liberty Bell, stay for the 18thcentury garden or the site where Jefferson drafted the Declaration of Independence. Bringing kids? They’ll enjoy the Junior Ranger programs. nps.gov

5. PHILLY PHLASH (Downtown Loop) Feast your eyes while giving your legs a break on the Philly PHLASH, a convenient visitor-friendly bus. The downtown loop stops near plenty of museums and attractions— and seniors ride free! phillyphlash.com cloverhealth.com

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CAREGIVERS’ CORNER

What’s in Your Self-Care Tool Kit?

You’ve heard it before, but it’s worth repeating: If you don’t care for yourself, you won’t be able to care for others. So, what will you do today to treat yourself?

Here are four ideas.

Compile a playlist that helps you relax.

Classical, New Age, or instrumental guitar— whatever music helps you settle down. Press play, close your eyes, and take four deep breaths.

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A break for movement.

Keep your sneakers on hand.

If you can get away for a few minutes, go out for a brisk walk.

The combination of exercise and being outdoors will benefit your physical and mental health.

3

Gratitude.

Focusing on what you are grateful for is a proven way to improve your outlook. Jot down in a journal what you’re grateful for each day, and let optimistic thinking become a habit.

4

Tea time.

Herbal tea is both calming and hydrating. Take a moment for yourself and indulge in a mug of chamomile, lavender, rose, or mint tea.

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A moment of peace.

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CAREGIVERS’ CORNER

Stay Connected Older adults who are experiencing dementia or problems thinking clearly often struggle to communicate. This can be difficult for caregivers and family members.

YOU ARE NOT ALONE Online groups and virtual resources can connect you with support and guidance.

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K

EEP IN MIND that cognitive impairment has different stages and affects everyone differently. Still, there are universal tips that may help you better connect with your loved one.

REDUCE DISTRACTIONS. Turn off music, television, fans, and loud appliances.

Limit the number of people in the room.

ADD NONVERBAL COMMUNICATION. Support your words with visual aids and gestures. Also, remember that emotion is a key part of communication. Touching your loved one’s hand or offering a hug is an important way to connect. “There are many ways to communicate beyond words—especially as dementia gets more severe,”

says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health.

SPEAK SLOWLY AND CLEARLY. “Communicate in simple ways,” suggests Dr. Dharmarajan. Ask one question at a time. Allow for yes-or-no answers. Instead of, “What would you like to drink?” try, “Would you like some water?”

Instead of, “What do you want to do today?” try, “Do you want to sit outside?”

BE PATIENT. Feeling frustrated is natural. But staying calm will help you communicate more effectively.

“Patience is key,” explains Dr. Dharmarajan.

Family Caregiver Alliance:

caregiver.org Caregiver Action Network:

caregiveraction.org Caring for Elderly Parents Private Facebook Group:

click.cloverhealth. com/Caring ForParents Caregivers Hub Support Group Private Facebook Group:

click.cloverhealth. com/SupportGroup Well Spouse Association:

wellspouse.org cloverhealth.com

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HEALTH AT HOME

50 MILLION

AMERICANS

All About Allergies

experience allergies every year according to the Asthma and Allergy Foundation of America.

Five ways to control mold in your bathroom.

T

O AVOID LETTING outdoor allergens inside and to cut down on dust mites, you know the drill: Close your windows and wash sheets frequently in very hot water. But few of us consider our bathrooms, where mold—one of the worst allergy triggers—can easily get out of hand.

Follow these tips to reduce the chance of mold growing.

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1

KEEP IT DRY by using a squeegee to wipe away water after every shower. Dry off any damp areas—especially corners and flat surfaces.

Hang sponges and towels to dry.

2

INSTALL a water-resistant surface on the floor. Tile and vinyl are good options. Wash bath mats and cloth shower curtains often.

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HEALTH AT HOME

4

REMOVE WALLPAPER, which can hold moisture. Instead, paint or tile walls.

3

VENTILATE with an exhaust fan or a window to reduce dampness.

5

CLEAN

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the tub, shower, sink, toilet, and shower curtain often. Use a store-bought sanitizer spray or make your own: 1/2 cup vinegar, 3 cups warm water, 2 squirts dish soap.

cloverhealth.com

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Neat, Clean, Healthy!

There’s more to spring cleaning than mopping and dusting.

S

PRING is also a good time to sort through your pantry and medicine cabinet.

TIDY YOUR PANTRY First, take everything off of the shelves. Throw out expired foods. Donate anything you can’t use. Say goodbye to products with added sugars— like dressings, sauces, and marinades.

Consider transferring your dry goods—such as flours, 16

sugars, beans, and whole grains—to airtight jars, which will keep out bugs and keep foods fresher for longer.

Vacuum any crumbs. Then wipe down the shelves with an all-purpose cleaning product or warm soapy water. Return items to the shelves.

CLEAN OUT YOUR MEDICINE CABINET Look for prescriptions that have expired or you’re no longer using. Don’t throw

them in the trash or flush them down the toilet. Instead, check if your local pharmacy or police station will accept old medications.

Or head to a collection site on National Drug Take Back Day, which occurs on April 27, 2022. Go to takebackday. dea.gov to learn more.

Next, organize. Assign one section for daily prescriptions and pill boxes, another for pain relief, a third for first aid, and a fourth for specific conditions, like allergies or stomachaches.

Finally, pat yourself on the back for a job well done!

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HEALTH AT HOME

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HEALTH AT HOME

How to Read Nutrition Facts Food labels tell us a lot about what we’re putting in our bodies. The key is to understand what they’re saying!

Calories: Remember that this number refers to the number of calories in one serving.

Nutrition Facts 8 servings per container

Serving size

2/3 cup (55g)

Amount per serving

230

Calories

Serving size: Paying attention to the serving size will help you understand the rest of the nutrition label and avoid eating too much.

% Daily Value*

Cholesterol: Fat, saturated fat, and cholesterol should be limited in a healthy diet.

Total Fat 8g Saturated Fat 1g

10% 5%

Trans Fat 0g

Cholesterol 0mg Sodium 160mg Total Carbohydrate 37g Dietary Fiber 4g

0% 7% 13% 14%

Total Sugars 12g Includes 10g Added Sugars

Protein and dietary fiber: In general, look for higher numbers here. Aim for a total of 46 to 56 grams of protein and 21 to 38 grams of fiber daily.

20%

Protein 3g Vitamin D 2mcg Calcium 260mg Iron 8mg Potassium 235mg

10% 20% 45% 6%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Sodium and added sugars: Less is more (healthy, that is).

Most adults should consume less than 2,300 mg of sodium per day. Check the list of ingredients for sugars. Limit or avoid corn syrup, high-fructose corn syrup, or other human-made sugars—they can be worse for you than regular sugar.

cloverhealth.com

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TECH MADE EASY

How to Avoid Phishing Scams Arm yourself with information to avoid being conned out of money or data.

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HISHING SCAMS TRY TO TRICK YOU into giving out personal information like passwords, account numbers, or your Social Security number.

The fraud can come in many forms: emails, phone calls, texts, or even messages on dating and social apps. Designed to appear trustworthy, phishing scams often look like they are coming from a person or organization you know—sometimes even with a convincing company logo.

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TECH MADE EASY In 2020, scammers even posed as the IRS sending messages about COVID-19 relief payments.

Since thousands of scams are sent every day, it’s not surprising that they often work. And older adults are a popular target—possibly because of retirement savings or government and other financial benefits.

The Federal Bureau of Investigation estimates that the elderly population in the U.S. loses about $3 billion to fraud each year.

FIGHT BACK Follow these tips to help you catch a phish.

1

Check the sender.

Does the “from” address match who supposedly sent the email? For example, watch for emails claiming to be from Medicare that come from “medicare@yahoo.com.”

Beware of a message that appears to be from a friend, but the sender’s email address shows a different name.

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2

Never engage.

If the message is suspicious, don’t click on links or attachments.

And never share personal

information. Scammers try to get private details by tricking you into providing them or by using malware (software designed to steal information).

Remember: Legitimate organizations will never ask you to provide your social security number, Medicare ID, or bank account details via text or email.

3

Don’t let false threats intimidate you.

Time pressure or made-up consequences are techniques that scammers use. Take your time to determine if a message seems legitimate.

Discuss it with a trusted friend or family member.

4

Feel no shame.

Keep in mind, there is no blame in being the victim of a phishing scam.

The purpose of a scam is to trick you. The fault is with the scammer, not you.

If it happens to you, be sure to report it. This is the best way to help prevent it from happening to others.

For information on how to report a scam, go to usa.gov/stop-scams-frauds.

cloverhealth.com

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LET’S

CHAT ABOUT

C I N O HR

C

NEY KID D

ISEASE

A specialist shares his personal experience of living well with chronic kidney disease.

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HAT HAPPENS WHEN A NEPHROLOGIST—a kidney specialist—is diagnosed with chronic kidney disease (CKD)? As you might expect, he learns a thing or two about living every day with the condition.

Stephen Fadem, MD, is a nephrologist who has been treating patients since 1978.

He was diagnosed with CKD in 1998, after receiving cancer treatment with large doses of a chemotherapy ingredient that

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can lead to kidney issues.

When his cancer doctor started sending him patients who had developed CKD after the same cancer treatment, Dr. Fadem had a revelation.

“I noticed a lot of them were doing very, very poorly, yet my disease wasn’t progressing,” explains Dr. Fadem, who has a private practice in Houston, Texas, and is chair of the National Medical Advisory Board for the American Association of Kidney Patients.

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“When I found out some of the things these patients were doing compared to what I was doing, I started practicing what I preach more than ever.”

A CLOSER LOOK AT KIDNEY DISEASE

Even patients on dialysis or who have kidney transplants can exercise and live a very good life. If you have kidney disease, take a positive stance and don’t become dejected about it.

—Stephen Fadem, MD

Did you know?

Eating more plant-based proteins is one way to support your kidney health. Go to click.cloverhealth.com/Meatless for recipe ideas.

Your kidneys filter all the blood in your body around the clock, removing waste, toxins, and excess fluid. In people with CKD, the kidneys are damaged and can’t filter blood as well as they should.

Excess fluid and waste from the blood stays in the body and can cause other health problems, including heart disease and stroke.

CKD can be a “silent disease” because it may have no symptoms in its early stages, explains Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health.

As a result, it tends to be underdiagnosed. In fact, the Centers for Disease Control and Prevention (CDC) says that 40 percent of people with severely reduced kidney function don’t know they have CKD. That’s why regular checkups are essential.

Kidney disease is diagnosed with blood and urine tests.

Some primary care physicians do these tests as part of a cloverhealth.com

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You cannot stay healthy if you don’t exercise, so I exercise every day— walking, using the rowing machine, lifting weights, or stretching.

—Stephen Fadem, MD

routine exam. Ask your doctor about getting tested, especially if you’re at high risk.

The most common risk factors are having diabetes, high blood pressure, heart disease, or a family history of CKD, and also being overweight.

HOW TO SLOW ITS PROGRESSION How quickly kidney disease progresses depends largely on how well you take care of your health, so it’s important to diagnose it early and make healthy lifestyle choices.

“Managing your blood pressure is key. Also it’s important to avoid certain drugs that can worsen your kidney disease—the most common being nonsteroidal anti-inflammatory agents, such as ibuprofen and 24

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naproxen,” says Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health.

Dr. Fadem agrees, pointing out that kidney disease can lead to high blood pressure.

He also emphasizes the importance of a low-sodium, kidney-friendly diet (see below) and regular exercise.

“You cannot stay healthy if you don’t exercise, so I exercise every day—walking, using the rowing machine, lifting weights, or stretching,” he says.

“I also recommend not smoking and I very rarely drink alcohol. As soon as I learned I had kidney disease, I decided to protect my kidneys as best I can. My kidney disease has progressed very slowly and I’m really pretty healthy.”

KidneyFriendly Foods GOOD NUTRITION can prevent or delay health problems related to chronic kidney disease

(CKD), says Jinan Banna, Ph.D., RD. Here are a few recommendations: 1. Work with a dietitian to learn which foods are best for you and which ones to avoid.

2. Eat more plant-based sources of protein—such as tofu, legumes, and quinoa. (Flip to page 28 to learn more about

the health benefits of a vegetarian diet.)

3. Watch your sodium.

Most adults should consume less than 2,300 mg of sodium per day (equal to 1 teaspoon of table salt). For people with CKD, that number drops to about 1,300 mg (equal to about 2/3 teaspoon of salt). cloverhealth.com

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Physical activity helps control both blood pressure and blood glucose levels, reducing two of the main risk factors for CKD. Exercise is also a great way to lose weight if you need to or to maintain a healthy weight.

In addition, Dr. Dharmarajan says, there are medications that can help delay the progression of CKD. Talk to your doctor about whether medications are right for you and how often you should have your kidney function tested. In some cases, an ultrasound may be a good idea to show just how much damage there is to the kidneys, Dr. Fadem says.

CKD progresses in stages, and some patients may eventually need a kidney transplant or dialysis. But according to Dr. Fadem, dialysis can be done at home to make

I don’t think about kidney disease every day—I just stay as healthy as I can.

—Stephen Fadem, MD

it much easier to maintain your daily routine. Even so, taking steps to prevent CKD’s progression, as he has, is ideal.

“I don’t think about kidney disease every day—I just stay as healthy as I can,” Dr. Fadem says. “Even patients on dialysis or who have kidney transplants can exercise and live a very good life. If you have kidney disease, take a positive stance.”

Know Your Kidneys Working closely with your primary care physician or nephrologist is the best way to stay on top of your health if you have chronic kidney disease (CKD).

For additional support, check out these two organizations:

American Association of Kidney Patients: aakp.org National Kidney Foundation: kidney.org

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A Rich Harvest for Health

The idea is simple: Get more plant-based foods into your diet and you’ll reap all sorts of benefits. Isn’t it time to give it a try?

Writer: Sarah Copeland Photographer: Sarah Anne Ward Food Styling: Eugene Jho Creative Direction: Peter Yates Photo Editor: Jessie Adler

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THE KEY IS, LET’S TRY TO SHIFT OUR DIET FROM FEWER ANIMAL PRODUCTS TOWARD MORE PLANT PRODUCTS. —Kumar Dharmarajan, MD

e’ve all heard doctors, nutritionists, and environmentalists alike tout the benefits of plant-forward diets. The fiber and nutrients found in plants are proven to reduce disease and inflammation. They are also easier to process— for our bodies and the planet.

“There’s a lot of evidence to suggest that a diet rich in plants—including vegetables, fruits, legumes, and nuts—and rich in plant-based oils—such as olive, canola, and vegetable— can lower blood pressure, lower blood sugar, decrease heart attacks and other cardiovascular disease, decrease cognitive impairment, and lower the likelihood of developing dementia,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician and Associate Chief Medical Officer at Clover Health.

Plant-based diets are oftentimes lower in calories and higher in fiber—helping you feel fuller for longer. Bonus: They’re also easier on your pocketbook. But saying we want to eat

less meat and actually doing it are two different things. Can vegetarian meals really be as satisfying as our favorite family pot roast? And what if faux meats just don’t appeal to us?

There are plenty of delicious options for plant-based eating made with simple ingredients you can find in your grocery store, and—surprise—you are probably already eating them.

Think: Your entire produce section, all the beans and legumes on the pantry shelves, and all those vitamin- and nutrient-rich nuts in your cabinets.

Yes, you may need a few new tricks to make this way of cooking your norm, but it’s well within your reach. And there’s no evidence that you need to quit meat cold turkey, or celebrate your favorite days without your favorite foods to reap the benefits. “The key is, let’s try to shift our diet from fewer animal products toward more plant products,” adds Dr. Dharmarajan. cloverhealth.com

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It’s what you do most of the time that will win you health benefits in the long run. An occasional piece of bacon won’t break you, so allow yourself a little wiggle room. Look for simple ways to gradually make your plate more plant-forward.

TIPS FOR GOING MEATLESS

WHEN YOU REMOVE MEAT FROM A MEAL, MAKE SURE TO REPLACE IT WITH ANOTHER PROTEIN SO THAT YOU’LL FEEL SATISFIED AND INSPIRED TO COME BACK FOR MORE.

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EASE IN: Start by picking a day—or days— of the week to go meatless.

Jump on the Meatless Monday phenomenon, or if you’re feeling ambitious, a concept like Weekday Vegetarianism might be a good fit for you, saving splurges like pulled pork and pot roast for weekends.

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THINK FLAVOR: Sauces you typically love on meat—from barbecue to chimichurri and pesto—will shine on grilled vegetables, seared tofu, and even beans.

Use them to make the transition to meatless days seamless and delicious.

They can go on before or after cooking, or both.

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SAVOR SOUP: Brothy vegetarian soups are

deeply satisfying, filling, and healthy. Load them up with beans, chopped vegetables, and greens (which wilt nicely when they hit the broth) for a big portion of plants in one serving. If you’re really missing the flavor of, say, chicken, consider making otherwise meatless soups with chicken broth.

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POWER UP WITH PROTEIN: When you remove meat from a meal, make sure to replace it with another protein so that you’ll feel satisfied and inspired to come back for more.

Beans, nuts, tofu, and seeds are all excellent sources of plant-based protein. Eggs, dairy, and cheese are also good choices (in moderation,

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Studies show that vegetarian and vegan diets may help reduce bad cholesterol.

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TOFU AND MUSHROOMS, AND BEANS, OH MY PLANT-BASED PROTEINS come in all different flavors and textures— tofu, edamame, lentils, quinoa, beans, broccoli, and kale are just a few choices! Plus, they often cost less compared to most meats. Learn more about cooking with these alternative proteins on the Clover Health blog.

Discover recipes at

click.cloverhealth. com/Meatless

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MUSHROOMS, VEGETABLES, AND TOFU BENEFIT FROM A MARINADE, WHICH ALSO GIVES YOU A JUMP-START ON MEAL PREP.

of course). Try sprinkling toasted sesame and pumpkin seeds onto a salad. Or crumble goat cheese over roasted squash. Try homemade bean burritos with fresh salsa, shredded lettuce, and melted cheese—or turn sweet potatoes into tacos (see recipe on page 36).

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EAT EGGS: Egg lovers will find easy ideas to power up with plants: omelets, frittatas, and egg bakes all make excellent meals any time of day and can be loaded with any seasonal vegetables. Even a fried egg over polenta with fresh peas or a handful of herbs is hearty and hits the spot every time.

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SWAP MEAT FOR MUSHROOMS: Some mushrooms—like chicken of the woods, portabello, and porcini—have a meat-like quality to them that lends deep satisfaction. Try them in ragus or meatless meatballs. Use them as burgers (grilled). Taste them roasted. Don’t forget to score and season them well with salt and pepper.

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MARINATE: Mushrooms, vegetables, and tofu benefit from a marinade, which also gives you a jump-start on meal prep.

Marinating in olive oil and lemon juice or other citrus, plus fresh or dried herbs, will give tenderness and flavor to every delicious bite.

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Delicious and Nutritious Sweet potatoes are packed with fiber and vitamin A.

Prick sweet potatoes with a fork and place them in a steamer basket or steaming trivet (stacking the potatoes if needed). Set into a large pot or an electric pressure cooker. Pour the water into the pot.

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Steam the potatoes on the stovetop for 40 minutes or cook on high pressure for 20 to 25 minutes. Let the pressure release naturally (10 to 12 minutes) to give the potatoes time to get creamy and soft. Open the lid, let them sit until cool enough to handle.

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Stuffed Sweet Potato Tacos SWEET POTATOES MAKE A FILLING CENTERPIECE FOR ANY PLANTBASED MEAL, especially when treated like tacos and stuffed with all your favorite fillings (think beans, cheese, and even a small dollop of sour cream or plain, low-fat yogurt). After the potatoes are steamed, you can stuff and serve them with warmed toppings. If you want everything melty and toasty, flash-broil them in the oven after stuffing them for a fast, filling meal.

PREP TIME: 10 minutes TOTAL TIME: 25 minutes SERVES 4 4 large sweet potatoes, scrubbed (2¼ to 2½ pounds total) 6 cups filtered water 1 cup cooked black beans or one 15.5-ounce can black beans, drained and warmed 1 cup shredded cheese, such as mozzarella, cheddar, or Colby-Jack 36

GARNISH: 1–2 firm-ripe avocados, sliced 1 jalapeño or serrano pepper, seeded and thinly sliced Fresh cilantro leaves Fresh salsa or pico de gallo Low-fat sour cream or plain, low-fat yogurt, optional

If using a microwave, prick the potatoes with a fork and cook one potato on High for 5 minutes. Add 2 minutes to your total time for each additional potato.

Remove the potatoes and split them down the middle with a sharp knife. Carefully squeeze the edges to open them, then mash the insides with a fork.

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Stuff the sweet potatoes with warm beans and cheese. Broil on low if desired. Serve warm, topped with avocado, jalapeño, cilantro, salsa, or any other favorite toppings.

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Be inspired!

The Weekday Vegetarians

by Jenny Rosenstrach features more than 100 comforting, fun, meat-free meals.

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TRY IT, YOU’LL LIKE IT

By Lisa Rosen

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A new hobby could be just the thing to spark your passion and purpose.

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and as many careers, Charlene Steen has been a ventriloquist, an art history teacher, a lawyer, and a criminal psychologist. So it makes sense that after her retirement at the age of 76, the ever-adventurous Steen would dive into an exciting variety of hobbies.

She started painting and found a passion for it that surprised her. “I took a great class called ‘Fearless Abstract Painting’ in Sonoma, which is our adjacent community,” says the California resident. “The teacher is marvelous. She really is very freeing.

And it’s exciting to me: I don’t plan any of the artwork that I do. The inspiration comes easily. I don’t know how to explain it exactly; I start working and then I throw stuff on it and take stuff off, and I scrape things and I paint over it and add stuff, and it’s a very free expression—and most of them come out pretty good.”

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ver the course of several decades

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There’s an element of wonder and joy people get from trying something new.

—Sophia Chang, MD

outpatient dementia care program, a nonprofit clinic in Asheville, North Carolina.

When working with the families of people with dementia, Dr. Templeton says, “The most common question we get from family members is: ‘What can I do to protect my brain?’ Along with exercise, the best thing you can do is

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Taking up a hobby as an older adult is great for mind, body, and spirit. But—and this may sound obvious—it must be something that gives you pleasure. “People come to my office doing crossword puzzles, clearly frustrated by them, and that’s not helpful,” notes Virginia Templeton, MD, director of MemoryCare

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I like to think of myself as much younger than my age.

Even though I may look my age, I try not to act my age.

—Charlene Steen

get involved with things you enjoy, because then you’ll want to keep doing them.” It doesn’t matter what the hobby is—arranging flowers, playing guitar, or salsa dancing—if the idea of doing it appeals to you, it’s the one to try.

Dr. Templeton adds that when the hobby combines a new challenge with physical exercise, “the benefits are even greater.” (See pickleball sidebar for one fun option.)

Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health, says, “There’s an element of wonder and joy that people get from discovering something new. It not only exercises your brain; it also produces endorphins, happy emotions.”

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Art is just one of Steen’s happy new hobbies. She also started writing poems and short stories, forming a writing group with three other people.

They get together every two weeks to share and critique their work. “We usually wind up talking for about two and a half hours,” she says.

Steen even wrote a fiveminute script for a short play, and it was produced on Zoom.

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“I probably wouldn’t have kept at it if we didn’t have a group, because it pushes me forward,” she says. “If you have to hand something in, then you do it.”

Sharing a hobby with peers is particularly beneficial, agrees Dr. Kumar Dharmarajan, cardiologist, geriatrician, and Associate Chief Medical Officer at Clover Health. “Socializing is one of the key factors to a person’s emotional health and well-being,” he explains. According to the American Public Health Association, interacting with peers has been shown to improve mood, memory, and cognitive skills.

“All of this stuff makes me feel young,” says Steen, who’s 85.

“I like to think of myself as much younger than my age. Even though I may look my age, I try not to act my age. I feel very alive

Online platforms like Udemy and GetSetUp offer classes in everything from painting to speaking French. cloverhealth.com

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You not only feel more inspired when you have a rich and active life, but you will inspire others as well.

—Jaime Kurtz

after a break of many years and hopes to form a chamber orchestra.

According to Jaime Kurtz, associate professor of psychology at James Madison University in Virginia and author of the audiobook The Psychology of Happiness,

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and active, and there’s tons of stuff to do and things to look forward to in the future. Just having goals, things that you’re looking forward to, keeps you young. It’s never a dull moment with me.”

Steen’s next goal? She’s started playing cello again

hobbies help us structure our time. Enjoying the challenge makes that time fly. They make us more interested and interesting.

“They add layers to your identity, richness to your selfconcept,” Kurtz notes. “People want to be around those with passions, with a sense of curiosity, with stories to tell.

You not only feel more inspired when you have a rich and active life, but you will inspire others as well.”

So pick up a pen, a brush, a racket, a knitting needle, or a guitar, and give it a go. All you have to gain is a new delight.

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Pickleball:

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Funny Name, Fun Game HAVE YOU PLAYED PICKLEBALL YET? The game with the silly name is a combination of tennis, badminton, and ping-pong.

It shares the benefits of all three, while shedding some of the drawbacks. Chances are good there’s a league near you, because pickleball has taken off in recent years —particularly as a sport for baby boomers.

still terrific for maintaining hand-eye coordination, balance, and flexibility.

The cardio workout is better than badminton or ping-pong, but it’s almost as easy to pick up, so it’s easier to stick with it.

A 2015 study from The International Journal of Research in Exercise Physiology suggests that seniors playing pickleball three times a week saw a marked improvement in blood pressure and cardiovascular fitness. And most importantly, it’s fun!

Pickleball can even be played as a singles or doubles game, which adds to the fun.

Look online for a league near you (globalpickleball. network has a list) or start one of your own!

It takes less time to play a pickleball game than a tennis match, and the court is smaller, so it’s easier to keep the ball in play.

Less lateral movement reduces stress to muscles, tendons, and joints. The light ball doesn’t move as fast as a tennis ball—great for people with reflexes that aren’t quite as fast as they used to be—but it’s cloverhealth.com

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FLEX FOR

SUCCESS

By Jeanne O’Brien Coffey

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Simple stretches improve your flexibility and can help you control stress.

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“A regular stretching routine is even more important as we age.”

ave you ever watched a cat snoozing in the sun? Before Fluffy gets up— before she even opens her eyes—you’ll probably see her reaching her paws up over her head and arching her back in a deep stretch. It turns out we could all take a cue from Fluffy: Stretch more to feel better.

“A regular stretching routine is even more important as we age,” says Sharlyn Green, national trainer for SilverSneakers, the leading community fitness program for seniors.

Stretching can improve our flexibility, which provides plenty of benefits. Green explains that greater flexibility can lower your risk for falls. It often improves 48

breathing, posture, and back pain.

Plus, stretching is easy to fit into your days. “You can stretch during commercials while watching TV or as you cook dinner,” Green suggests.

Just like a cat, you can even stretch before you open your eyes in the morning. Green likes to start the day in bed with a knee-to-chest exercise (shown on page 51).

So try a few simple stretches throughout the day. And don’t be discouraged if you feel a little stiff when you get started. Chronic arthritis and a sedentary lifestyle may make stretching a little uncomfortable at the start.

Keep with it, urges Sophia Chang, MD, MPH, internist, and Chief Clinical Informatics Officer at Clover Health.

“When people have chronic

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—Sharlyn Green, national trainer for SilverSneakers

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Some Medicare Advantage plans offer access to SilverSneakers’ in-person and online classes.

Clover Health members can learn more at cloverhealth.com/members/ supplemental-benefits.

arthritis, it gets more difficult to move. But movement can ease the pain of arthritis,” she says.

That’s not to say you should push through the pain.

“Always listen to your body,” Dr. Chang says. “If you’re not in the habit of stretching, you’ll need to learn what your body feels like when it’s being stretched. But you never want to feel pain. If your body is telling you something hurts, don’t go there.”

Once you settle into a routine, you might even find that stretching it out improves your mental health as well, Green says.

“When we experience stress in our lives, our muscles can tense up and cause headaches, back and neck pain, and tension throughout the body,” she explains. “Even simple stretches can reduce overall muscle tension and help us manage stress.”

As with any new fitness plan, you should talk with your doctor first.

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Get Started Extend, reach, flex, and release your way to greater flexibility and stability with these moves.

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Supine Knee-to-Chest Stretch Lie with your legs straight. If that’s uncomfortable, bend both knees and rest your feet on the floor or bed. Keep your upper body flat.

Lift your right knee toward your chest as far as it’s comfortable.

Gently grasp the back of your thigh to draw your leg closer to your chest.

Hold for 10 to 30 seconds.

Release, switch legs, and repeat.

ILLUSTRATIONS: MICHAŁ BEDNARSKI

Ankle and Wrist Mobility Keeping your ankles flexible can improve your walking style and prevent trips.

Stretching your hands increases your range of motion, which helps you do daily tasks like opening jars and gripping door handles with less pain and stiffness. This quick combo is a great way to stretch two areas at the same time.

Sit tall in a sturdy chair. Gently raise your right knee up to lift your foot from the floor. Then raise your left wrist up and trace a word, like “Clover,” in the air with your left hand and right foot. Repeat with your left foot and right hand. cloverhealth.com

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Chest Expansion

Side Stretch Sit tall in a sturdy chair. Inhale and stretch your arms up and over your head, then release both arms beside you as you exhale.

Hold on to the bottom of your chair and grow taller through the crown of your head, allowing your shoulder blades to relax down your back.

Next, hold the chair with your right hand, then extend your left arm up and gently bend toward the right side of the room. You should feel the stretch all along the left side of your body.

If you feel comfortable, try using your left shoulder to lift your arm toward the sky for a deeper stretch. Hold for 30 to 60 seconds, then release your left arm to rest beside you.

Next, repeat on the right side of your body.

For more of a challenge, do this stretch as you stand and interlace your fingers.

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Sitting tall in a chair, raise both arms up. Then release them down. Walk your hands toward the back of the chair.

Bring your shoulder blades down and open your chest forward.

Take your time to lengthen your inhalations and exhalations. On your next breath out, wrap your shoulder blades even more around your spine to open your chest and feel a deeper expansion.

You should feel this stretch in your shoulders and across your chest.

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Hamstring Stretch Place your right heel on a stool or bench. Keep your leg straight and toes pointing up.

Without rounding your lower back, gently hinge forward from your hips until you feel a comfortable stretch.

Hold for 10 to 30 seconds. Release, switch legs, and repeat.

You can also perform this stretch seated in a chair, resting your heel on the floor in front of you.

ILLUSTRATIONS: MICHAŁ BEDNARSKI

Cat-Cow Stretch Start on all fours with your hands below shoulders and knees below hips.

Gently round your back up toward the ceiling (like a cat) while tucking your chin into your neck. Then reverse the movement by arching your back (think of a cow) while lifting your hips and head.

Slowly alternate between positions for 10 to 30 seconds. You can modify this stretch to do it while seated or standing.

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YOUR PLAN

You Deserve Extra Depending on your Medicare plan, you may have access to additional care and service options.

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Dental, Vision, and Hearing Coverage Some Medicare Advantage Plans (Part C) offer extra benefits that Original Medicare doesn’t cover, including dental, vision, and hearing. Before you book a dentist appointment or a hearing or eye exam, check your coverage for these extra benefits.

Telehealth Appointments

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When an in-person visit with your doctor isn’t an option, you might be able to have a telehealth appointment.

Many plans can connect you to a doctor or nurse practitioner on a phone call or video conference.

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YOUR PLAN

3 Savings on Everyday Health Items Depending on your Medicare plan, you may be able to save money on over-the-counter (OTC) products like bandages, vitamins, pain relievers, allergy tablets, and thermometers.

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Fitness Programs Original Medicare doesn’t cover gym memberships or fitness programs. But if you have a Medicare Advantage plan, you might be able to take part in SilverSneakers. This wellness program is offered at no extra cost as part of eligible Medicare Advantage plans. Enjoy in-person classes at participating gyms as well as on-demand videos and live online workshops.

To help you understand what you will pay for any care or service,

please refer to your Evidence of Coverage or call your plan. Clover Health members can call 1-888-778-1478 (TTY 711) or visit cloverhealth. com/members/supplemental-benefits.

Clover Health is open from 8 am to 8 pm local time, seven days a week. From April 1 through September 30, alternate technologies (for example, voicemail) will be used on the weekends and holidays.

cloverhealth.com

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SPOTLIGHT

Renée Victor

The talented actress, singer, and dancer shares her formula for a rich, healthy life.

S

By Lisa Rosen

he’s made you laugh, she’s broken

your heart, and she’s welcomed you into the family. Singer, dancer, and actress Renée Victor has conquered stage, film, TV, and streaming networks. She was the tearjerking Abuelita in Coco, wisecracking housekeeper Lupita—“I’m nobody’s maid”— in Weeds, and now plays Marta Delgado in the Amazon romantic comedy series With Love.

“I love playing Marta!” Victor declares.

“In the first place, it is not a stereotypical role, and although I am playing a grandmother, I don’t wear my hair in a little bun in the back.

I’m not wearing an apron and sandals. The show gives the audience the chance to see the wide spectrum of an enormous group of people in this country, which is the Hispanic community. We weren’t made from a cookie cutter.”

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SPOTLIGHT

OMAR PINEDA (2)

I play very danceable music, and I dance in my socks by myself in my living room. I lift small weights three times a week and do some yoga exercises.

Marta is a lot of fun and even a bit naughty, but she also takes her role as matriarch seriously.

“Nobody says you have to behave a certain way because you are a certain age. I hope Marta inspires women of all races to say, ‘Hey, I’m still alive and very alert and very healthy and very capable.’”

Acting helps Victor stay that way. “It keeps everything sharp. Memorization, blocking, wardrobe, hair, makeup, and the process of getting into your character requires constant investigation and imagination, because the more you do with your character, the more you discover.”

That willingness to explore extends to her healthy living habits, both in body and spirit.

During the pandemic, she transitioned away from aerobics and yoga classes and going out

for weekly salsa or tango dancing. She started making her moves at home.

“I play very danceable music, and I dance in my socks by myself in my living room. I lift small weights three times a week and do some yoga. I also use a hula hoop, and darling, I think I could do that for a month. I have to stop myself!” (She’s a bit less enthusiastic about walking 20 minutes in the courtyard of her condo building to replace her time on the gym’s treadmill.)

Minding the Soul The regimen she sticks with no matter what is her spiritual practice. “I begin my morning with a daily meditation from A Year with Thomas Merton.

Then I say my mantras,” she explains.

“I’m a Catholic, but there’s a lot about Zen that I admire; it is a wise and calming way of life. I go to my little Catholic altar, I light my candle, and I speak to the angels and the saints. Sometimes I’m a little annoyed with one or two of them, and I give them a scolding. I’ll joke, ‘Well, I’m not talking to you today, you haven’t answered my prayer.’

Then I light incense right outside my door, so that anyone who enters my home enters with goodwill.”

As Victor points out, living in these challenging times, “you’ve got to have some security for the soul and for the mind, because sometimes that’s the only thing that’s going to pull you through the day.” cloverhealth.com

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Too many of our aging neighbors will spend their days at home and alone. Thankfully, there’s something we know that can brighten their day and bring them love: Meals on Wheels.

The good news? You have the power to brighten their lives by giving – even just a little bit – to support this vital lifeline. To learn more and donate, visit www.MealsOnWheelsAmerica.org/LittleBit.

PUZZLES

Stay Sharp!

What better way to exercise your mind than with a puzzle? Grab a pencil and see how many you can finish.

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SUDOKU

(S-1)

(S-2) cloverhealth.com

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PUZZLES ACROSS

Not-So-Secret Garden

By Patrick Blindauer

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1.

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Like some chocolate Rebranded name of Facebook 9. Japanese art style 14. No longer in port 15. Congresswoman who is @IlhanMN on Twitter

16. Martian feature 17. Animated aunt of April, May, and June 19. Halle Berry’s “X-Men” character 20. Sleep 21. Not too shabby 23. Shakespearean preposition

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PUZZLES 24. Org. with Card games 26. Where people get shots 28. La-la lead-in 31. Cowardly 38. Picket line crosser 40. New pedometer reading 41. Beyond’s partner 42. Basic structural unit of all plants 43. Sloppy Joe holder 44. Pooch created by Jim Davis 45. One way to read 47. Locale in a Sistine Chapel mural 49. Orbital period 50. Like an optimist’s glasses, they say 53. Half of 11?

54. Receptacle for recyclables 55.

-Mex 57. Prepare for a selfie, say

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Set of Web pages Sides of a cube Ocean liner?

“Balderdash!”

Traffic tangle Cookie with only one consonant “Little Earthquakes” singer Amos “King of ” (dice game set in Japan) Intellectually profound Masterwork

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DOWN

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Duchamp’s art movement “Right away!” acronym Harness part Longtime “American Top 40” host “The Squad” Australian sprinters

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Folded fare Big boats Window boxes?

1948 Nat King Cole hit Hip to, as a joke Ending of some store names Ticklish red Muppet Southern contraction Tie around the waist Many a Playbill paragraph Gardner of “Mogambo” Resident grouch on Sesame Street 3M sponge brand Angels’ headpieces Author Arnold who created Frog and Toad “Really?”

Not the social type Show with clowns French spa on Lake Geneva

37. Farm equipment giant 39. Eggo ingredient, perhaps 46. 601, to Caesar 48. Tennis court divider 51. Walk(minor roles) 52. Resist, as authority 56. Big name in precision cutting 57. Secretive sound 58. “Horrors!”

59. Relax in the hot tub 61. Tech debut of 2001 62. Shredded, with “up” 63. Pentathlete’s weapon 65. Roosting place 66. Color akin to ivory 67. Enjoys Vail, perhaps 69. “Turn To Stone” band 71. Bubble Wrap sound

SUDOKU

(S-3)

(S-4) cloverhealth.com

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PUZZLES

Spot the differences

Can you find the 10 differences between the two images?

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PUZZLES

Word Search

GETTY

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Alive Birds Bloom Born Bouquet Breeze Brisk

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Bulbs Calve Deluge Drench Earth Easter Eggs Farm Floral Fresh Gentle Growing Harmonious Kite Lush May Mud Nest Outside Pansies Rainbow Regeneration Robins Rosebud Roses Sap Scamper Soil Spring cleaning Sprout Straw hat Sunlight Thaw Thorns Weeds Windy Yard cloverhealth.com

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ANSWERS SUDOKU

NOT-SO-SECRET GARDEN

(S-1)

(S-2)

(S-3)

(S-4)

SPOT THE DIFFERENCES

64

WORD SEARCH

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Because getting a health test shouldn’t test your patience.

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Walgreens Health Corner services are not intended for use in urgent and emergent care. The information provided is not a substitute for medical advice from your physician.

If you are in need of immediate medical attention, contact your physician or go to the nearest emergency room. Consult your physician for diagnosis and treatment of your medical condition. ©2021 Walgreen Co. All rights reserved.

cloverhealth.com

I’ll be there for the little moments.

And big ones.

– Ben, CLOVER MEMBER

Plans for health.

Plans for life.

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