Clover Living Winter 2023

According to the CDC, flu most commonly peaks in February and significant activity can continue into May. It’s not too late to get your flu shot.

Clover Health members can visit CVS, Giant, H-E-B, Kroger, Publix, Walgreens, Walmart, and many independent pharmacies to get a flu shot. Or you can get the flu shot through your doctor; an office visit or administrative fee may apply. Get your flu shot today.

Valencia C.

Yourself

et’s kick off the new year with a radical idea: Being healthy is not just about changing yourself, but also understanding and accepting yourself. At Clover Health, we like to focus on a vision of “healthy” that is not

Instead, think about what healthy living looks like for you—a wonderful individual who has priorities, a history and a heritage, and personal preferences. And then we want you to take that honest assessment of who you are and feel empowered to share it with your doctor in a real partnership. “Your True Health” on page 18 offers some guidance on how to get started.

We also take a look at an issue a lot of us deal with: back pain (page 34). We examine what your options are and how you can deal with chronic pain that may be hampering your daily life.

This year, let’s resolve to recognize who we are and where we are on our own unique health journeys. That’s a resolution everyone can succeed at!

ANDREW TOY CEO, CLOVER HEALTH

CEO Andrew Toy Executive Chairman

Vivek Garipalli

Chief Growth Officer Prabhdeep Singh

Publishing Team

VP of Communications Andy Robinson

Senior Director of Communications Andrew Still-Baxter Senior Manager of Content and Social Media

Lindsay Roseman

Content and Social Media Specialist Thao Nguyen

Director of Marketing Bruce Feinstein

Clinical Editorial Committee

Associate Chief Medical Officer, Clover Health Dr. Kumar Dharmarajan

Chief Medical Officer, Clover Home Care Dr. Jessica Son

Legal and Compliance General Counsel

Joseph Martin

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

Chief Content Officer

Liz Buffa Art Director Staci Oswald Senior Editor Libby Rutkey Editor Natalie Chomet Account Director Heather Bohl Senior Production Manager Nestor Cervantes Production Artist Angel Mass Copy Chief Anthony Sacramone

© 2023 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. © 2023 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.

DEPARTMENTS

08

GOOD FORTUNE

Battle the blahs, choose the right yogurt, and add cholesterol screening to your list. 10 NEXT STOP

Let’s go to Birmingham, Alabama—also known as Magic City! 12

CAREGIVERS’ CORNER

Mobility aids are just the thing for supporting freedom and independence.

EASY

50

YOUR PLAN

What’s the best way to understand your healthcare? Start by asking these questions!

52

IN YOUR WORDS

Clover member Stephen Bonnell shares the diet that changed his lifestyle.

54 SPOTLIGHT

Get to know Vernée Watson, that familiar face you love to watch. 57

PUZZLES

Word searches, mazes, Sudoku, and more.

TIP

Opt for plain yogurt and sweeten it as desired with jam, honey, or fruit.

Yogurt: Yes or No?

Take a walk in the dairy aisle and you’ll notice a colorful variety of yogurts. Basic yogurt—a dairy product made by fermenting milk with a yogurt culture—is a good source of calcium and protein. So which kind is best for you?

Yogurt makes a great snack to have on hand in your fridge—provided you take a moment to choose the healthiest option for you.

“Steer clear of added sugars in yogurt,” says Kumar Dharmarajan, MD, Associate Chief Medical Officer, Clover Health. Instead, opt for plain yogurt and sweeten it as desired with jam, honey, or fruit.

Greek yogurt is high in protein and can help you feel full for longer. It tends to have less calcium than traditional yogurt, but also less lactose, so it can be easier to digest.

If you’re interested in plant-based yogurts, review nutrition labels closely. “Choose options with added calcium and protein. Avoid those with high levels of saturated fat and sugar,” adds Dr. Dharmarajan.

Some studies suggest that the live, active cultures (known as good bacteria or probiotics) in yogurt help digestive and immune systems. Look for a “Live and Active Cultures” seal on the container or scan the ingredient list.

Banish the Winter Blahs

When the hours of daylight get shorter and the temperature gets colder, many of us fall into a funk. Here are some simple ways to boost your energy and improve your mood:

• C atch some rays. Whether it’s sitting by a window or bundling up for a walk outside, sun exposure can help. (Don’t forget to wear sunscreen year-round—not just in warmer months.)

• Be social. Phone a loved one or gather with friends for a card game. Several studies have found that socializing can lead to lower rates of loneliness and depression.

• Adapt your hobbies. Look for ways to bring your fairweather fun indoors. Too cold for a walk outside? Try walking laps in your home or a local mall. If your garden is out of season, set up a shelf of indoor plants.

If your sadness persists or gets worse, you might be suffering from seasonal affective disorder, a type of depression. It can affect how much you eat, whether you’re keeping up with personal hygiene, and how you’re sleeping. You don’t need to suffer. Speak with your doctor. Counseling, medication, or simple lifestyle changes can help.

“Does My Cholesterol Really Matter?”

Yes! Having unhealthy cholesterol levels is a red flag for cardiovascular disease, which can lead to a heart attack or stroke. That’s why it’s important to get your cholesterol levels checked regularly—at least once every five years—by your healthcare provider. If your levels of LDL, or “bad” cholesterol, are too high, there are steps you can take to keep them under control:

1

Change your diet: Reducing the amount of saturated fat in your diet and choosing foods high in fiber can help prevent or reduce high cholesterol.

2

Get moving: Physical activity does your body a world of good. Walking, swimming, dancing, stretching— whatever your exercise of choice is, aim for at least 20 minutes every day.

3

Take medication as prescribed: Not everyone can manage high cholesterol by improving their lifestyle. Some people may need to take statins or other medications. If your doctor prescribes a statin, it’s critical to take it just as prescribed. Never stop taking a drug without first talking with your doctor.

Birmingham, Alabama

Head to Magic City for education and enjoyment.

P acked with art, music, and culture, Birmingham has deep roots in civil rights history. Its nickname, Magic City, refers to its rapid growth during the late 1800s.

1. BIRMINGHAM MUSEUM OF ART

Explore the vast collection of old and modern art from around the world—for free! (Tip: Stash a snack in your bag to enjoy in the sculpture garden.) artsbma.org

4. URBAN COOKHOUSE

Enjoy delicious sandwiches, salads, and sides made with fresh local ingredients at this cafe committed to supporting local farmers and building community. urbancookhouse.com

2.

BIRMINGHAM CIVIL RIGHTS INSTITUTE

View exhibits on pivotal civil rights developments. Part monument and part education center, this museum informs about the past to build a better future. bcri.org

3. ALABAMA JAZZ HALL OF FAME

Journey through jazz history in the newly renovated, interactive museum. Listen to and learn about more than 170 musicians, from Duke Ellington to Nat King Cole. jazzhall.com

5. ALABAMA THEATRE

Built in 1927 to be a movie palace, this historic theater hosts a wealth of events, including live music, dance competitions, comedy shows, and classic movie screenings. alabamatheatre.com

6. M cWANE SCIENCE CENTER

Hands-on experiences will inspire scientists of all ages. Marvel at Alabama dinosaurs, brave the shark and ray touch tank, and pop into the bubble room. mcwane.org

Motorheads: Hit the Road

Zoom over to the Barber Vintage Motorsports Museum for a chance to see the world’s largest motorcycle collection. And that’s not all! You can also admire an extensive variety of Lotuses and other rare and unusual cars. barbermuseum.org

Mobility Matters

How do you know when it’s time to consider a mobility aid such as a cane, walker, rollator, or wheelchair for your family member?

According to Jessica Son, MD, Chief Medical Officer, Clover Home Care, begin by observing.

How stable are they? Have they fallen recently? Can they get around comfortably—and safely—in their home? Do you worry about them being alone? Bring your observations to your loved one’s healthcare team. “Their physician or a physical therapist can provide a very good assessment of strength as well as mobility, and what option might be the best choice for the immediate and long term,” explains Dr. Son.

Choosing a Mobility Aid

Canes tend to be the most popular mobility aid because of their convenience. Quad canes, which have four contact points with the ground, provide even greater stability than a standard cane.

Walkers are a nice option if your loved one could use help balancing, but they can also be more challenging to use—especially when there are stairs around.

A rollator is much like a walker, with

Does your loved one need help getting around safely?

the added benefit of wheels and a built-in seat.

Wheelchairs are usually reserved for people who can no longer walk or have trouble walking for longer distances. If you’re going on vacation, for example, renting a wheelchair, or borrowing a collapsible one from someone you know, might be a good option.

Making the Move

“Even if you have your loved one’s best interests at heart, it’s often hard for people to admit they need help getting around,” Dr. Son says. “To many people, it feels like losing independence or losing control of their body.”

One way to broach the topic? Talk about all the ways that a mobility aid can help people stay more independent and active.

Safe and Sound

As you consider ways to help your loved one get around, also look for opportunities to prevent falls around their residence. A fall-prevention home makeover might include: removing or securing throw rugs, installing grab bars in the bathroom, taping down loose electrical cords, and adding night lights to hallways.

Not sure what to look for? If they’re a Clover Health member, this is something that our clinicians can assess during a Clover Care Visit—a personalized wellness visit from the comfort of your loved one’s home.

Call 1-800-591-5138 to schedule. We are 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.

An Rx for Prescription Safety

Follow these 9 tips to make sure you’re getting the greatest benefit from your medications.

Take your medication as directed. Always ask questions if you don’t understand anything about the instructions, and never take a bigger or smaller dose.

If you are have any concerns about your medication, bring them up to your doctor, who may be able to help.

Dispose of medicines safely. If you no longer need a certain medication or if it’s expired, don’t just throw it in the trash or flush it down the toilet. There are collection sites across the country. You can find one by calling the U.S. Drug Enforcement Administration (DEA) at 1-800-882-9539. You can also ask your pharmacist or local law enforcement officials.

Create reminders. Whether you use a chart, a pill organizer, or set alarms on your phone, reminders are a good way to make sure you never miss a dose. Another trick: Store your medicine next to your coffee maker or toothbrush so you’ll see them at the same time every day.

Check the expiration date. Especially if it’s a medication you don’t use every day, check the expiration date before taking it. The drug may no longer be effective and might even be harmful after the expiration date.

Never stop taking your medicine without talking to your doctor first. It can be very dangerous to stop taking some prescriptions abruptly. If you feel like a prescription is causing unwanted side effects, talk to your doctor. There might be another medication that will work for you.

Update your medication list regularly. The list should include prescriptions, over-the-counter medicines, and vitamins. Note the dosage and how often you take it. Also include the phone number of your pharmacy. If you see more than one doctor or have recently been to the emergency room or hospital, share the list with all of them. At every visit, ask each doctor to review the list with you to make sure you’re on a safe and appropriate combination of medications.

Never share medicines.

TIP

Order a 90- or 100day supply of your prescriptions to save money and ensure you don’t run out. Ask your health plan for help finding a mail-order pharmacy.

Stay in touch with your doctor. It’s important to see your doctor for annual wellness visits and not only when you’re ill. During these visits, your physician may adjust your medications depending on changes in your health. Discuss your health goals and what’s important to you often, as they may influence the number and type of medications you are prescribed.

There’s a reason your doctor recommended these medications at these doses for you. If you’re struggling to afford your prescriptions or you have a question about the dosing, speak up to your doctor.

Ask about supplements and herbal remedies. Some can interact dangerously with prescription and over-the-counter medicines. It’s best to check with your doctor or pharmacist before taking anything new—even if it’s labeled “all-natural” or “organic.”

Check out pics from your sister’s cruise or your grandson’s soccer game, all while relaxing on your couch! Digital frames from makers like Aura, Skylight, and Pix-Star let you and your crew share photos that are displayed in the linked frame.

Just ask friends and family to download the coordinating app or share your frame’s unique email address. Only people you

approve can access your picture frame.

Many digital picture frames require a Wi-Fi connection, relying on remote storage to add images. If you don’t have reliable Wi-Fi, a better option is a frame like Atatat, which uses a physical device like a USB stick or SD card to load pictures.

Other important considerations: Some digital picture frames (like Skylight) require

a subscription fee to access certain features, so be sure to do your research.

If you are looking for interaction, consider a tablet that supports video. With a large screen, sharper images, and better speakers, they can handle video calls and stream movies better than a smartphone. Some work like a voice-activated assistant, like Siri or Alexa, but with an attached screen.

The GrandPad is specifically designed for older adults, with larger buttons and fewer apps, but it requires a subscription to access most of its features. If you opt for an Apple iPad or Samsung Galaxy, simply use a video chat app (FaceTime or Google Meet, for example) to connect with your contacts.

Product details based on information available at the time of writing.

FAMILY FUN FROM ANYWHERE

Short attention spans can make video chats with kids challenging. Instead of relying on straight conversation, try planning an activity during your call. Reading a story is one way to enjoy time together. If you both have the same board game, play remotely. With older kids and teens, consider cooking the same dish from your own kitchens. Younger kids might also enjoy a story word game: You say three words, then the child says three more to keep building a complete tale. The story game easily transfers to good old pen and paper. Mail the start of a story to your pen pals and invite them to add to it and return it to you.

You can also try mailing a drawing back and forth, as each of you add to it. Fold a sheet of paper into thirds and create a monster—with a head in the top third, a body in the middle, and legs in the bottom.

Your True

Health Health

What does healthy living look like on you?

Writer: Lisa Rosen Illustrator: Kim Salt

Healthy living looks different for everybody.

- Jessica Son, MD

The body is a wondrous thing. And what’s more wonderful than knowing that no two are alike—even when you compare basic health measures? (Did you know that “normal” body temperatures vary from person to person?)

We are all individuals on our own wellness voyage, so a one-size-fits-all approach actually fits nobody. Pursuing health is not about chasing a perfect version of the human body. It’s about being true to yourself—starting with accepting who you are, where you are.

For the best personalized care, we have several tools at our disposal: self-awareness, empowerment, and partnership. Each one of these builds on the next and works for everyone who wants to take part in their very own health journey.

SELF-AWARENESS

To begin, it helps to honestly recognize ourselves.

“Ask yourself some questions,” suggests Jessica Son, MD, Chief Medical Officer, Clover Home Care. “‘What is

important to me? What are my health goals? What are my beliefs and why do I have them?’ Maybe a cultural belief influences how you view a certain treatment. It might be based on personal experience or experience with a loved one.”

Consider these factors as you try to understand yourself and the decisions you make about your body.

It’s important to remember that “health isn’t about the absence of injury or mental illness,” explains Benjamin Baldwin, Psy.D., a clinical psychologist in North Carolina whose focus is on depression, anxiety, and other mood disorders.

“Health is the ability to manage illness and injury effectively so you have a quicker recovery.” And that can best be done if we face ourselves and our bodies truthfully.

We also need to learn how to process that knowledge. “One way to think of intelligence is the ability to adapt, because life is always changing and throwing curveballs, whether it’s aging, loss, or an unexpected illness. How do

we adapt to the changes that life throws at us?”

Hand in hand with learning to adapt is recognizing our capabilities, which change throughout our lives.

Dr. Baldwin shares a recent, humbling example.

“I was visiting with dear old college friends, and I did not consider my limitations. I was dancing and got a little rowdy— and I fell and broke my wrist! I wasn’t paying attention and threw caution to the wind and am now suffering an unwanted consequence of that.”

He says he was initially angry with himself but came around to forgiveness. “We all need to be compassionate with ourselves when something does go awry,” Dr. Baldwin says. “Whether it’s a behavior we’re unhappy with or some mishap, compassion says, ‘I made an error in judgment, but I am more than that, and I can still have some tenderness and mercy toward myself.’”

Acceptance of ourselves just as we are is key to growth— at any age.

PARTNERSHIP

Now, take that newfound awareness and share it, says Dr. Son.

“Grounding yourself in self-knowledge allows you to articulate that to your

physician—your partner in care—so they can make recommendations that are specific to your needs.”

Are we giving our doctors all the information they need to work with and help us?

Are we scheduling annual wellness visits? Seeing how your health measures up from year to year will make it easier to notice if something is off.

Those annual checkups are a good time to talk with your provider about managing chronic conditions, how you’re tolerating your medication, and preventive care.

If you’re somebody who keeps putting off checkups, recognize your behavior for what it is, Dr. Baldwin recommends.

“Typically, what is stopping

people from doing something that they know they should be doing—seeing their doctor, going to the dentist, quitting smoking—is avoidance, and avoidance is directly tied to anxiety and fear.

So ask yourself, ‘How does avoiding something help me stay healthy? Does avoiding my health help the people who love me feel better and more confident?’”

If not, challenge yourself to book your appointment—and then show up.

But leave the self-criticism at home. “What I’ve always encouraged patients to do, when they’re meeting with any care provider, is to be completely transparent, but leave the judgment out of the conversation,” Dr. Baldwin says.

Every doctorpatient relationship needs to be one of openness and trust for it to be effective.

- Kumar Dharmarajan, MD

Only when we’re true to ourselves can we be true partners with our healthcare providers.

HELLO. HOLA. .

It’s vital to have a doctor who speaks your language— literally. Your health plan's provider finder tool should list languages that doctors speak. Choose one who speaks or offers interpretation in your preferred language.

If you’re a Clover Health member, visit cloverhealth.com/members/find-provider.

EMPOWERMENT

You’re the best advocate for your needs. That means asking questions and understanding the answers. It means reviewing your Medicare coverage and making the most of your benefits. It means finding a doctor you can work with.

“Every doctor-patient relationship needs to be one of openness and trust for it to be effective,” says Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer, Clover Health.

If for any reason you don’t feel comfortable speaking to your doctor, let them know. Together, you can figure out the next steps.

“Sometimes your doctor must discuss very personal issues with you, like sexual health or urinary incontinence, which, culturally, can be difficult to discuss. But it’s important to do so,” Dr. Dharmarajan says.

You have a right to speak up if you’re confused or concerned by what’s being discussed, even if you’re not used to questioning authority figures, such as doctors.

Imagine, for example, that a doctor recommends a series of tests and scans to assess an issue. Perhaps you’re unsure whether they are really needed. Maybe you’re nervous. Rather than staying quiet

and feeling unsure, try asking questions. “How will these tests and scans change my treatment plan? If I don’t get these tests now, what are the options?”

Framing your concern as curiosity is a helpful technique if you feel uncomfortable questioning your doctor’s recommendations.

Empowerment also applies to speaking up about your cultural preferences and personal priorities. “Healthy living looks different for everybody,” says Dr. Son.

If you’ve grown up eating white rice every day, for example, expecting yourself to suddenly stop eating it is probably unrealistic. Instead, try working with your doctor or a nutritionist to identify a plan that will help you succeed at eating better.

As you manage your health, share with your doctor what you consider critical for enjoying life. If your family’s annual reunion at the beach is a can’t-miss event but you’ve recently started using supplemental oxygen, talk with your physician. Ask about a portable oxygen unit that meets your health needs while still letting you enjoy the sand in your toes.

Only when we’re true to ourselves can we be true partners with our healthcare providers and get the best care possible.

Roast a whole chicken and you’ll have meals for days.

Story and photos by Sara Haas

With a little bit of time and not much effort, you can take a whole chicken and turn it into many meals.

To start, buy a whole, uncooked chicken. It’s less expensive than buying chicken parts or even a fully cooked chicken. And cooking a whole chicken is easy. Just place it in a pan and let it roast. It’s a completely hands-off technique where the oven does all the work.

Roasting your own chicken also means you’re in complete control of ingredients. And luckily, you need only a few—namely olive oil, salt, and pepper. This often makes it a more nutritious option over storebought, which can be overly salted or cooked with butter or oils that are high in saturated fat.

Finally, a whole roasted chicken can be just the solution for when your cooking creativity is lacking. A whole chicken will yield about three to four cups of cooked meat that you can use for everything from soups to salads. You can also freeze the meat and use it within three months. You can even use the bones to create a delicious stock, like we do in our Tomato, Spinach, and Cannellini Bean Soup on page 32.

Making nutritious meals that taste great starts with simple ingredients.

FLAVOR BOOST

Add garlic cloves, onions, carrots, celery, lemon, or herbs to the pan or inside the chicken before roasting.

HOW TO: Roast a Whole Chicken

1 (3- to 5-pound) roaster chicken

1 tablespoon extra-virgin olive oil

2 teaspoons kosher salt Black pepper

1 Place cast-iron pan, heavy skillet, or roasting pan in oven while you preheat it to 425 degrees.

2 Pat chicken dry, remove giblets from cavity, brush the outside with oil, and season inside and out with salt and pepper.

Tie feet together with kitchen twine and tuck wings under. Carefully place on the preheated pan, breast-side up.

3 Roast at 425 degrees for 15 minutes, then reduce heat to 350 degrees and cook until thickest part of chicken thigh registers 165 degrees, about 45 minutes to 1 hour.

4 Let chicken rest 10-15 minutes before slicing or shredding.

PRO TOOL

A probe thermometer helps you check when your chicken is done. You can find one for less than $10 at many supermarkets and online kitchen supply stores.

Harvest Chicken and Kale Salad

Salads aren’t usually considered a cozy dish, but this one certainly is. A bed of kale is the perfect nutritious base, and toppings such as cranberries and pecans inspire memories of holiday dishes. A simple dressing made with a dollop of maple syrup is the perfect way to celebrate hearty flavors for colder months.

1 Whisk the mustard, maple syrup, vinegar, and oil together in a medium bowl. Season with salt and pepper, to taste. Reserve 2 tablespoons.

2 Add kale and onion to the bowl and toss to combine. 3 Top with chicken, cranberries, pecans, and goat cheese. Drizzle salads with remaining dressing just before enjoying.

DRESSING FOR SUCCESS

The peanut sauce in this recipe works great as a topping for other foods, such as steamed or roasted veggies, baked tofu, and noodles. Make a double batch of peanut sauce and set half aside in your fridge to jazz up other meals throughout the week.

Peanut Chicken Bowls

This meal is packed with vegetables and flavor! Roasting the chicken in advance makes prep a snap, and you can save even more time by making the peanut sauce and brown rice the day before you plan on enjoying this dish.

GOOD SOURCE OF PROTEIN AND POTASSIUM GLUTEN-FREE, DAIRY-FREE

TOTAL TIME: 30 MINUTES SERVES 4

CUCUMBERS

1 English cucumber 1 teaspoon honey 2 teaspoons low-sodium soy sauce 1 tablespoon rice vinegar ¼ teaspoon kosher salt ⅛ teaspoon crushed red pepper (optional)

PEANUT SAUCE

3 tablespoons creamy peanut butter 2 tablespoons fresh lime juice 1 teaspoon honey 1 teaspoon minced fresh ginger (or ⅛ teaspoon ground ginger) ¼ teaspoon crushed red pepper (optional) 1 tablespoon low-sodium soy sauce or tamari 1 tablespoon water

BOWLS

2 cups cooked brown rice 2 cups shredded or grated carrots 2 cups shredded cabbage (purple or green) 2 cups shredded roasted chicken, warmed 2 scallions, trimmed and thinly sliced ½ cup unsalted peanuts, chopped

TO MAKE CUCUMBERS:

1 Combine the honey, soy sauce, rice vinegar, salt, and crushed red pepper in a large bowl.

2 Trim ends off cucumber and slice in half lengthwise. Place cucumbers, skin-side up, on a cutting board. Use the side of a chef’s knife or meat mallet to smash the skin until split. Slice cucumbers into bite-size pieces.

3 Transfer cucumbers to the large bowl. Toss with dressing and set aside.

TO MAKE PEANUT SAUCE:

4 Combine the peanut butter, lime juice, honey, ginger, crushed red pepper, soy sauce, and water in a small bowl.

ASSEMBLE THE BOWLS:

5 Divide brown rice, carrots, and cabbage among bowls. Top with chicken and cucumbers.

6 Garnish with scallions and peanuts. Drizzle peanut sauce on top.

Tomato, Spinach, Cannellini Bean, and Chicken Soup

Making stock from scratch may seem intimidating, but it’s actually quite easy. Add chicken bones and skin to a pot, along with veggies, water, and a touch of vinegar, and you’ve created kitchen magic that you can use for everything, including this soup! Note: If you’re short on time, you can swap homemade stock for 4 cups of prepared low-sodium chicken stock.

GOOD SOURCE OF CALCIUM, PROTEIN, AND POTASSIUM GLUTEN-FREE

TOTAL TIME: 2 TO 3 HOURS

SERVES 6

STOCK

1 roasted chicken, meat removed

4 cloves garlic

½ medium white onion

1 medium carrot, halved

1 medium stalk celery, halved

1 tablespoon white (distilled) vinegar

SOUP

1 tablespoon extra-virgin olive oil

½ medium white onion, diced

2 cloves garlic, minced

2 cups frozen chopped spinach

1 ( 14.5-ounce) can diced fire-roasted tomatoes

1 ( 15-ounce) can no-saltadded cannellini beans, drained

2 cups pulled chicken (from roasted chicken)

¼ teaspoon crushed red pepper

2 teaspoons kosher salt

1 tablespoon red wine vinegar

½ cup shaved Parmesan cheese

TO MAKE STOCK:

1 Place chicken parts in a large pot with garlic, onion, carrot, and celery, and cover the ingredients completely with water.

2 Add vinegar and bring to a boil over high heat. Reduce heat to a simmer, partially cover, and cook at least 2 hours, adding water if necessary to keep chicken covered.

3 Remove and discard chicken pieces. Set a finemesh strainer over a large container and pour stock into it. Discard any solids.

STOCK TIP

Stock can be stored in a sealed container in the fridge for up to 3 days or freezer for up to 3 months.

TO MAKE SOUP:

1 Add oil to a large pot and set over medium heat. Add onion to the pot and cook, stirring often, until softened and just translucent, about 4 minutes. Add garlic to the pot and cook until softened, about 1 minute.

2 Add spinach and cook until most of the moisture has evaporated, about 2 minutes.

3 Add tomatoes and their juices and cook until most of the juice has evaporated, about 5 minutes.

4 Add the beans, chicken, crushed red pepper, and 4 cups of the stock and bring to a simmer. Cook until chicken and beans are warmed through, about 10 minutes.

5 Remove soup from heat and stir in salt and vinegar. Portion into bowls and garnish with Parmesan cheese.

Head to cloverhealth.com/chickenmelt for one more winning chicken recipe!

BACK STORY

By Renee Smith

BACK AT IT

You tweaked your back raking leaves and now, months later, it still hurts. All you want to do is lie in bed. You’re starting to worry you may need surgery.

While back pain is very common, the need for back surgery is rarely necessary.

“Surgery is not always the answer,” explains Kumar Dharmarajan, MD, MBA, cardiologist, geriatrician, and Associate Chief Medical Officer, Clover Health.

“Sometimes surgery doesn’t

help, and it could even make things worse.”

For chronic back pain— typically defined as pain that lasts longer than three months—there are many nonsurgical options that can help, provided you don’t have a structural deformity in your back or acute pain from a fracture or herniated disc.

“There are therapies that can help and may even strengthen your core and your back to prevent future

RISKY BUSINESS

Other back pain risk factors include:

Aging. As we get older, we lose some of the fluid that acts as a cushion between the discs of our spine. We also lose strength in our bones and elasticity and tone in our muscles.

Activity level. People who do moderate, daily physical activity are less likely to have back pain than those who don’t exercise regularly. And adults who don’t exercise at all are more prone to weak muscles in the abdomen and back, which means weak support for the spine.

chronic pain and injuries,” says Dr. Dharmarajan.

RISK FACTORS

Many treatments for chronic back pain are focused on decreasing risk factors, says Jessica Son, MD, Chief Medical Officer, Clover Home Care. “If you’re overweight, for example, that can cause a lot of stress on the back,” she says. “Smoking is a risk factor too.” Added weight tugging on your spine makes sense, but smoking?

Here’s how that works: Smoking restricts blood flow and oxygen to the lower back, which causes the fluidfilled discs that cushion your vertebrae to degenerate faster than they should.

Genetics. Some causes of back pain just run in the family, such as a form of arthritis that causes the spinal discs to fuse. Job stress. Lifting heavy boxes, pushing or pulling large carts filled with merchandise, or bouncing around in a truck all day—there are many ways that jobs can irritate our backs. Even sitting at a desk for eight hours a day may lead to problems, especially if your posture isn’t great and your chair doesn’t provide the right support. Mental health. Stress often causes tension in your muscles, which can lead to chronic back pain. Additionally, anxiety and depression can affect how you perceive that pain and cause you to focus on it more.

People who smoke have a much higher rate of back pain than both nonsmokers and former smokers.

Exercise can combat back pain in multiple ways.

– Jessica Son, MD

WHAT CAN YOU DO?

First, talk with your doctor. Speak up when you first notice back pain.

Be prepared to describe the pain. Is it sharp? Dull? Does it come and go? Is it worse in the morning or evening or while doing certain activities?

Together, you and your doctor can create a treatment plan that’s unique to you and identify where you might need extra support.

For example, if your weight is causing problems, they can help you create a weight-loss plan. They can also help you find the best kind of activity for you or help you quit smoking.

“Exercise can combat back pain in multiple ways,” Dr. Son explains.

“It can help you lose weight, strengthen muscles to support the back, and release the mood-lifting chemicals that naturally occur in the brain.”

Work with your physician to create an exercise routine suited to your abilities so you don’t end up straining yourself or hurting your back more.

Ask your doctor if physical therapy is an option for you. A physical or occupational therapist can suggest targeted exercises to address your specific area of pain.

Four activities that generally help with back pain are:

1. Walking

2. Aquatic walking—a nice option to avoid stress on your joints

3. Tai chi—which can ease chronic osteoarthritis pain throughout the body

4. Stretching and gentle, restorative yoga

“The less pain you have during an activity, the more likely you are to stick to it,” notes Mehul Desai, MD, MPH, a board-certified physician who specializes in musculoskeletal pain and disease.

Although you may want to crawl into bed when your chronic back pain acts up, Dr. Desai says remaining active is the single best thing you can do when your back is actively hurting. It’s also a prevention for future low back pain.

Seemingly small activities like walking to the store or taking the stairs throughout the day help. “Little things tend to add up,” he says.

Did you know?

80% of the U.S. population will have lower back pain in their lifetime. 25% report back pain in the past three months, according to the Mayo Clinic.

JOINT PAIN

Dr. Desai explains that one of the most common causes of low back pain in older adults is a type of arthritis called facet hypertrophy or facet joint disease.

This condition occurs when the joints between our vertebrae wear down. Eventually, vertebrae may rub together.

Symptoms depend upon where on your spine the joints are affected. “We can feel these symptoms particularly when we stand or walk for prolonged periods,” Dr. Desai says.

“The pain might also come first thing in the morning when we try to get out of bed but get that ouch feeling as we stand. Then we tend to hunch forward a little.”

Typically, facet joint issues are treated conservatively with heat therapy, antiinflammatories, or acetaminophen. Physical therapy or stretching and strengthening exercises that focus on the abdominal and low back muscles are also helpful.

Depending on your condition, your doctor may suggest additional nonsurgical treatments.

NEXT STEPS

While surgery may become an option if all other therapies fail, Dr. Desai warns that much of chronic low back pain is “nonspecific.” That means it’s often difficult to have an absolute diagnosis since there could be several factors contributing to it.

For instance, you might have a pinched nerve, but you could also have arthritis in your knee that is changing how you walk and throwing off your overall alignment.

“You may trade one set of symptoms for another. There are very few surgeries that have shown outstanding effects in those circumstances where low back pain is the primary problem,” Dr. Desai explains.

Typically, the best way to treat your back pain is to work closely with your doctor to figure out what works best for your body, your lifestyle, and your goals.

KEEP IT MOVING

Though our instinct may be the opposite when we feel pain, movement can ease it.

– Kumar Dharmarajan, MD

Surgery is not always the answer.

You ’ ve

probably heard the saying, “An ounce of prevention is worth a pound of cure.” It certainly rings true when it comes to our health.

Preventive healthcare—which includes cancer screenings, vaccines, and annual checkups—is the best way to stay ahead of serious medical concerns and avoid complications related to health conditions.

It’s also a smart way to make the most of your health insurance. After all, Medicare covers most preventive care services.

Not sure where to start? First, schedule your annual wellness exam with your doctor, also known as your primary care physician (PCP). Then use the following information to track recommended screenings and care.

GENERAL RECOMMENDED CARE

Colorectal cancer screening: There are a variety of screening options—including flexible sigmoidoscopy, colonoscopy, and the fecal immunochemical test (FIT). You and your PCP should schedule screenings based on your risk factors, health history, and age.

Cholesterol screening: For all older adults at low risk for cardiovascular disease, a lipid profile is recommended every five years. Your PCP may recommend screening more often depending on your risk levels.

Annual checkup, which includes:

• Blood pressure check

• Full body exam

• Height and weight measurement

• Bloodwork: Yearly bloodwork to rule out any bleeding problems, check glucose levels to detect diabetes, and assess blood electrolyte counts, which can detect kidney problems. Your PCP may also check additional labs depending on your personal and family history.

• Dental care: In addition to brushing and flossing twice a day, you should see your dentist regularly for a cleaning and oral exam.

• Vision exam: Visit your ophthalmologist every year for a comprehensive eye exam.

Men Women

RECOMMENDED CARE FOR MEN

Prostate cancer screening: Depending on your risk factors and health history, your PCP may recommend annual digital prostate exams starting at age 50. Additionally, routine prostate-specific antigen (PSA) screenings may be recommended. Men over the age of 50 should discuss the pros and cons of PSA screening with their healthcare provider.

Abdominal aortic aneurysm (AAA) screening: Men 65 to 75 years old who have smoked should ask their PCP about this one-time screening.

RECOMMENDED CARE FOR WOMEN

Breast cancer screening: For women ages 50 to 74 with

no family history of breast cancer, mammograms are recommended every other year. Talk with your PCP about the right schedule for you. In addition, your doctor will perform a clinical breast exam at every checkup, and you should practice monthly breast self-exams at home.

Bone density screening: For women 65 years and older, bone measurement testing (with a tool such as a DEXA scan or DXA) is recommended periodically

depending on your risk for fractures, age, and current medications. This screening can show if you have low bone mass (weaker bones than normal) and your likelihood of developing osteoporosis. It’s especially important if you’ve had a fracture.

Pap smear and pelvic exam: For women up to age 65, Pap tests are recommended every three years. Talk with your PCP about your risk factors and the right screening schedule for you.

Vaccines

Vaccines are an effective way to avoid complications related to certain illnesses, especially if you have a long-term or complex condition. Adults who have certain health conditions should wait to get some vaccines or perhaps not get them at all. Always check vaccine (very important for most people (also called zoster vaccine) vaccine (also called pneumococcal conjugate vaccine (also referred to vaccine: If you haven’t been vaccinated at all, get your vaccine. And don’t forget about your booster! For the latest guidance on boosters, check with your doctor or visit cdc.gov/coronavirus/2019-ncov/vaccines.

Vaccines are a safe, effective way to prevent serious problems related to certain illnesses. Your PCP will recommend the vaccines that are right for you.

Have Diabetes?

RECOMMENDED CARE FOR PEOPLE WITH DIABETES

If you’ve been diagnosed with diabetes, seeing your doctor regularly is a very important way to stay ahead of serious complications. Your doctor will track your blood glucose levels, review your medications, and advise you about these exams:

Annual eye exam: Your eye doctor should know that you have been diagnosed with diabetes. See your ophthalmologist yearly for a dilated retinal eye exam to assess if high blood sugar has damaged blood vessels in the back of your eyes. Eye exams check for early signs of glaucoma, cataracts, and diabetic retinopathy.

Hemoglobin A1C: This blood test measures your average glucose level during the last three months. It’s the best way to assess how your diabetes is being managed and if you need any changes to your treatment plan. Get an A1C test twice a year—and possibly more often if recommended by your PCP.

Blood pressure checks: People with diabetes have increased risk for high blood pressure, which can put you at a higher risk for stroke and heart attack. That makes regular blood pressure checks very important. You’ll get one

at every doctor’s appointment. Your doctor may also recommend you have a blood pressure cuff at home or visit a pharmacy to get your blood pressure checked.

Cholesterol screenings: These tests are another important way to manage your risk of heart disease, heart attack, and stroke.

Kidney health checks: Annual blood and urine tests —typically a urine albumincreatinine ratio (uACR) test and an estimated glomerular filtration rate (eGFR)—check for kidney disease.

Foot exams: Nerve damage can cause you to lose feeling in your feet and lower extremities. Be sure to get a foot exam at every office visit. Your PCP will check your reflexes and check your feet for calluses, infections, sores, and loss of feeling. If there’s a problem, such as an ulcer, they may refer you to a foot specialist (podiatrist).

Dental exam: Gum disease is a lesser-known complication of diabetes. When it’s serious, it can make it harder for you to control your blood sugar and cause infections and other health problems. See your dentist for a cleaning at least every six months, and stay on top of your dental health by flossing and brushing daily.

Pap screening (for women)

Mammogram (for women)

Bone density screening (for women)

Prostate cancer screening (for men)

Colorectal cancer screening

HbA1c Cholesterol screening

Kidney health test (uACR and eGFR) Foot exam

Clover Health LiveHealthy Rewards Checklist

Want to get rewarded for living healthier?

If you’re a Clover Health member, now you can. Make the most of your Clover Health plan by taking advantage of our new LiveHealthy Rewards program!

Living a healthier life can be expensive— but it shouldn’t be. We want to reward you for taking care of yourself.

Earning rewards is simple: Complete the items on the list below and get reward dollars* added to your LiveHealthy Flex Plus Visa card. Keep this checklist handy to track progress toward your goals. Let’s live healthier together!

Complete a LiveHealthy Visit Get immunizations (2) Flu shot COVID-19 vaccine or booster Complete the “Getting to Know You” Form Watch LiveHealthy Learning videos (5)

LiveHealthy Visit: What It Is and Why It’s Important Planning Your Year of Health Safety at Home/Fall Prevention Incontinence: Difficult to Discuss But Your Doctor Is Ready Medication Adherence: Staying on Track With Your Medications

Have questions or want to learn more about Clover Health LiveHealthy Rewards? Visit cloverhealth.com/checklist or give us a call at 1-888-778-1478 (TTY 711). †

*Additional limitations apply. Cannot be converted to cash. Contact us for more details. †From April 1 through September 30, alternative technologies (for example, voicemail) will be used on the weekends and holidays. Clover Health is a Preferred Provider Organization (PPO) and a Health Maintenance Organization (HMO) with a Medicare contract. Y0129_22MX080_C

DISCHARGE DO’S AND DON’TS

When you’re heading home from a hospital stay, take note of these pointers:

What’s Up, Doc?

They say knowledge is power. Knowing all you can about recommended procedures and medications is certainly powerful. What’s the best way to learn? Ask questions!

DO

talk about the next steps in your medical care. Ask if and when you need a follow-up appointment and with which doctor.

Bring along this list of questions to your doctor’s visits.

DO

contact the office of your primary care physician once you’re home.

DON’T

go home without an updated list of medications. Make sure you are clear on the doses and directions.

FOR TESTS AND TREATMENTS

What is the test for?  When and how will I get the results? 

Is this test covered by my insurance? Is prior authorization required before I get the test? 

Are there any alternatives?  What are the possible complications?  Which hospital is best for my needs? Is it in network?  How many times have you done this procedure?

DO

ask for support. As you recover at home, will you need help preparing meals? Could you use special equipment such as a shower chair? Ask your care team about options for home health care, medical equipment, and health aides, which may be covered by your Medicare plan.

FOR NEW MEDICATIONS

How do you spell the name of the drug? 

Are there any side effects?

Will this medicine interact with anything that I’m already taking?

My Plant-Based Lifestyle

By Stephen Bonnell, Clover Health member

My wonderful wife was a vegetarian, and out of love for her, I made the change and never looked back. I guess I can truthfully say: I did it for love!

I explored macrobiotic, vegetarian, and vegan diets. Even in those first few months of being vegetarian, the benefits were remarkable.

My childhood asthma disappeared. Allergies that had plagued me my whole life were virtually gone. My energy and physical health were right where they needed to be for a busy and successful actor/director in the New York theater scene. I became a new dad on top of that!

Iremember the day I ate my last hamburger. I was in New York City at a place called Hamburger

Heaven. I said, “This is the last time I’ll ever eat meat.” The year was 1986, and it was the start of my health food journey.

Eventually, my eyes were opened to the whole-food, plant-based way of eating. This has become my proud lifestyle of choice.

STEPHEN’S BREAKFAST BOWL

“A good, old-fashioned bowl of rolled oats is such a nutritional powerhouse— and the perfect way to start your day. Add almond milk, fresh fruit, a few walnuts, a dollop of your favorite preserves, and you will be nicely satisfied until lunchtime.”

Stephen Bonnell considers 2021—the year he turned 70—his “breakthrough year.” He attributes his vitality to a 36-year commitment to healthy eating.

Today, I eat so much food every day. I enjoy all fruits, veggies, legumes, nuts, seeds, and whole grains. I avoid overly processed foods. I eliminated animal protein, dairy, and fast foods with preservatives or additives.

To share my ideas, information, and inspiration, I created a website, wfpbsenior.com. It’s my way of giving back what I’ve learned to my fellow seniors.

I still enjoy my morning cup of coffee with my doggie, Samantha, and an occasional glass of wine with my favorite Italian pasta dish.

My cholesterol levels are right where they should be. My weight is never a problem, and, in retirement, I have the time and energy to enjoy exercise every day. Oh, and most important, the meals are delicious and easy to prepare.

Simple, whole, unrefined foods—that is really the way to go. My taste buds don’t miss a thing.

GETTING STARTED

We asked Stephen what tips he has for people interested in going vegetarian. Here’s what he shared:

“It’s different for everybody. For some people, it works best to go cold turkey—just completely start new with whole foods and plant-based meals. For others, it’s easier to start slowly. Maybe you designate one day a week that you eat vegetarian. Then you add on days.

“I recommend taking it slow. Review recipes, research meal plans. There are many wonderful books.

“After a few weeks, you’ll find your taste buds change. You’ll notice that you don’t want the processed, highsugar foods anymore. And you start craving the fruits, vegetables, nuts, and legumes—the whole, unprocessed foods.”

WHAT’S YOUR STORY?

Are you a Clover Health member with a health journey you’d like to share in an upcoming issue? Email cloverliving@cloverhealth.com.

Stephen and daughter Carrie at an outdoor concert

Stephen, visiting Galway, Ireland

Vernée Watson

The familiar face has a formula for success.

By Lisa Rosen

In more than 50 years of acting, Vernée Watson has heard one line so often, she decided to use it in the title of a documentary about her life: You Look Familiar: Vernée Watson. Folks who watch the CBS hit comedy Bob Hearts Abishola know her as Gloria, the no-nonsense nurse who

speaks her mind. “Gloria says what she wants to say, and that’s kind of how I am,” Watson says. “The older I get, the less I filter my thoughts.”

General Hospital fans will know the New York City native as Stella Henry. “Stella’s in

everybody’s business, but it’s a soap opera, so there has to be drama.” Watson, who also teaches acting, has won two Daytime Emmys for her portrayal, “which kind of validated the work that I put in. I try to instill that in my students: You can’t just have followers on Instagram; it’s about the work. There’s no shortcut.”

She calls working on a soap opera “acting aerobics, because you have to be off script, you don’t have much time to rehearse, but you have to bring it. It’s a good workout.”

You also may have seen Watson, now in her early 70s, in Welcome Back, Kotter, The Fresh Prince of Bel-Air, and The Big Bang Theory, to name just a few.

Keep Moving!

When she’s not acting, Watson loves to dance. “At parties, I’m the first one on the dance floor.” She adds she was never a professional dancer. “No one would pay to see me dance, but I know the benefits of dancing.”

She takes ballet classes, “which is great for your posture,” and enjoys cardio classes at the gym and daily walks.

“The older you get, the body stiffens up, and it’s so easy to give in to that. But I fight against it. You’ve got to keep it moving,

I try to think about all the goodness that I have in my life and stay grateful.

honey! We’ve all got wrinkles, and gravity is pulling us down, but we can try to hold it up.”

Give Thanks and Give Back

Her spiritual well-being merits a daily practice as well. “I go to my knees in prayer, I read the Bible every day, and I make sure to give thanks.

“A lot of times we pray for things, and when they come, we forget to thank God—we just worry about the next thing that we want. So when I start complaining or whining, I try to think about all the goodness that I have in my life and stay grateful.” She joins her sisters at church every Saturday evening.

Whenever she’s feeling stressed, she says, “I remind myself, ‘OK, take a deep breath, hold it for eight counts, and then let it out.’ And it calms you down. You’re centering yourself.”

Watson also volunteers at Heartfelt Education through the Arts (theheartarts.org), writing and putting on shows for children.

“I try to give of myself, to be of service. It’s not easy. But when I see a child’s confidence increase and they’re able to express themselves, it does my heart good.”

You Look Familiar: Vernée Watson is currently streaming on Peacock.

Warm Up Your Mind

Get cozy with these brain teasers.

Pop Quiz!

What have you learned from this issue of Clover Living?

1. Which of the following is NOT true about Greek yogurt versus regular yogurt?

a) It has more protein b) It keeps you full longer c) It has more calcium d) It is lower in lactose

2. Which of the following are acceptable ways to dispose of unused medicine?

(Select all that apply.)

a) Flush it down the toilet

b) Ask your local pharmacist

c) Find a collection site

d) G rind it up and toss into the trash

3. Which of the following are risk factors for back pain? (Select all that apply.)

a) Moderate exercise, like walking b) Aging c) Genetics d) Stress e) Smoking

4. Which of the following is NOT a doctor-recommended way to lower your cholesterol?

a) Enjoy a cocktail with dinner b) Eat less saturated fat c) Exercise d) G et more fiber into your diet

That’s Snowbiz!

By Patrick Blindauer

ACROSS

1. Entries in the 9-Down 4. C alifornia city nickname 10. Cloudy condition 14. Article for Einstein 15. Bug-assembling children's game 16. Stylish elegance 17. Blithe Spirit playwright 19. O uter covering 20. Hammock support 21. Could possibly 22. H erb on margherita pizzas 23. It's used for tracking shots 25. Seance holder 28. Titleist supporter 29. "I Rock" (Simon & Garfunkel song) 30. Soprano known for her Mozart roles who teaches at Indiana University 33. Far from fresh 35. L ast Stuart queen 36. Newspaper section 37. " Rhyme Pays" rapper 39. Road trip guessing game 41. Superhero with a weapon named Mjölnir 44. Traffic indicator 46. Org. promoting pet adoption 50. " The Road Not Taken" poet 53. Break down 54. Young- (kids) 55. Ancient pyramid builder 56. Haley Joel of The Sixth Sense 58. They cover a couple of feet 60. Nantes refusal 62. out (distribute) 63. "No doubt!" 64. Singer with the 1997 hit "How Do I Live" 67. French for "mother" 68. " Most certainly!" 69. Football catch by the opp. team 70. East of 71. Wedding reception staples 72. Visitors from afar, for short

DOWN

32. Votes from the opposition 34. Irish name for Ireland 38. " It is," in Cuba 40. Reassuring touches 41. " I wouldn't lie" 42. Like some distinguished guests 43. Far from well-known 45. Spanish city at the foot of Sierra Nevada 47. Arrival who's ahead of schedule 48. Satisfied 49. Swears is true 51. Apt. units 52. Spenserian output 57. 2001, in old Rome 59. Mentally adept 61. Bills with pyramids on the back 64. Exciting, slangily 65. Ambient music composer Brian 66. Map rtes.

MAZES

(M-1) (M-2)

SUDOKU

Spot the Differences

Can you find the 8 differences between these images?