How personal development led to professional gains

Is a college degree in your future? For Juan Munoz, what started as an idea quickly became a reality as the father of three found himself enrolling in college while working full time. Juan began his career with Excellus BlueCross BlueShield in 2008 as a help desk analyst. When he was later promoted to help desk team lead, the wheels started turning.

Juan was eager to further his career in management and thought a college degree might be important to his advancement. He turned to the vice president of his department for some advice and the answer to a simple question, “Do you think I need a degree to further my career?” Familiar with Juan’s skills and abilities, his VP told Juan that, to him, the degree was not necessary; but if Juan wanted to advance throughout the organization, it would definitely be to his advantage to further his education. Juan quickly heeded his advice and enrolled that week.

His decision was made easier knowing that Excellus BCBS offered tuition assistance. “Enrolling in the tuition reimbursement program was really easy,” explains Juan. “The company’s internal website had simple instructions to follow.” He worked with the school to provide information on the classes he was enrolled in and the corresponding costs. His leaders reviewed this information and signed off indicating their approval. Once the semester was complete, he would submit his grades. “The company reimbursed the full cost of my entire undergraduate education,” explains Juan.

But Juan didn’t stop there. After receiving his bachelor’s degree in business management from SUNY Brockport, he enrolled in the Executive MBA program at the University of Rochester’s Simon Business School. As you can imagine, attending school, working full-time and raising a family of three young children was not easy. In addition to the support of his wife, Juan received support from his work family as well. “They provided me with the flexibility I needed,” remembers Juan. “This was vital, especially while earning my bachelor’s degree. I often had classes that started at 4pm so I would need to leave work early or come in late depending on my schedule.” The Executive MBA program took place on the weekends but required one Friday each month devoted to class time. “I was fortunate to have lots of flexibility and understanding from Excellus BCBS. In fact, my letters of recommendation for the MBA program came from within the organization.”

Another employee development benefit he took advantage of was the company mentorship program. This allowed him to build on his leadership skills and seek advice when needed. “The relationship I developed through my mentorship still continues today,” says Juan.

Throughout this process, he not only gained valuable knowledge, but he also experienced career advancement, moving to manager of IT Service Management and then to his current role director of IT Computing Operations Management. “My education provided me with a great deal of background knowledge of business management. At the end of the day, you need to understand how to lead people and how organizations need to operate,” explains Juan. Taking the initiative to continue your professional development can set you apart when opportunities for advancement are available. “I think it goes a long way and shows that you are willing to put in the work,” notes Juan.

With three years spent earning his undergraduate degree and an additional two earning his MBA, Juan looks back on the experience with a great sense of accomplishment and would recommend it to others. “As long as you are willing to dedicate your time to the program and make it a priority in your life, it is a great experience.” He does caution that managing your time can be a challenge. “Your free time is going to be limited so it is important to plan each part of your day.”

Juan’s story is just one among many who have taken advantage of the tuition assistance program to further their own personal development. Excellus BCBS greatly values the pursuit of education, understanding that it strengthens the team and fosters innovation. At the start of 2022, a new option was added to the tuition assistance program that allows employees to receive their assistance prior to the start of their class.

To learn more about tuition reimbursement and other benefits offered at Excellus BlueCross BlueShield visit careers.excellusbcbs.com.

Job Opportunities

Are you looking to take the next step in your career and make a difference in others’ lives?

We have the right fit for you. Positions are available in many departments including Customer Care, Operational Excellence, Marketing and Sales, Information Technology, and more. Check us out at ExcellusBCBS.com/Careers. Get to know our people and our values, and grow your relationship with us. For more information, reach out to Director of Talent Acquisition Jason Helsdon at (585) 453-6215 or Jason.Helsdon@excellus.com.

A Day to Honor Doctors

On National Doctors’ Day and all year long, we are proud to celebrate the important work of physicians throughout our community and within our organization. This annual observance on March 30^th honors physicians for the work they do for their patients, the communities they support, and our society. For many, it is not only a love of science and medicine that draws them into the profession, but an innate need to help, heal, and serve others. “We are fortunate to work with more than 18,500 physician partners throughout our regions to fulfill our organization’s mission of helping our communities live healthier and more secure lives through access to high-quality, affordable health care,” says Jim Reed, president and CEO of Excellus BlueCross BlueShield. “Doctors’ Day is an opportunity to acknowledge the value our physician partners bring to our organization and our members.”

A strong relationship with community providers is essential to providing quality care to our members. Ninety-nine percent of providers within our service area are part of the Excellus BCBS provider network and 100 percent of hospitals are within the network. Through these relationships, we can implement effective programs such as accountable cost and quality agreements (ACQAs). These agreements focus on integral collaborations between our Health Plan and systems of doctors and hospitals. We work together to improve quality and keep costs down by identifying opportunities for efficiency, closing gaps in care, and helping to manage chronic conditions among members.

In addition to our work with outside providers, within our organization we have a team of 21 clinicians who serve as medical directors and are key to ensuring our organization manages cost, quality, and care for our members. They seek out innovative opportunities to engage our members in enhancing their health and wellbeing. This dedicated group of physicians serves as advisors and leaders for dozens of initiatives to support our organizational goals and improve our service to our members.

“Our medical directors are proud to actively collaborate with our provider partners, seeking their input and feedback in areas such as medical policy, quality improvement and medical management,” says Stephen Cohen, MD, SVP and corporate medical director. “This collaboration leads to improved member care and healthier communities.”

Happy Doctors’ Day to physicians everywhere and thank you for your continued commitment, compassion and dedicated care for others.

Caring for Our Customers

Our Customer Care Advocates are often the first point of contact for our members and consistently demonstrate our corporate value of “Passionately Serving Our Customers.” They have the power to make an impact and change people’s lives, and they do. In return, the work they do and members they help make a lasting impression on them.

Maryanne Todd and Peggy Crist, both Customer Care Advocates, share how members touched their lives. Both say their work makes them proud to work for a company that cares about its people, members and community.

Maryanne Todd, Customer Care Advocate

“I have always been in the servicing area and really came to love assisting people over the phones. I love speaking to people, hearing their issues and being a problem solver. I really enjoy interacting with our members. I recently had a call from a member. He had several questions about his account and really needed me to explain in detail each of his questions.

The call lasted a better part of 35 minutes. Just before he hung-up he stated that he really appreciated the professionalism and the time I took to go over his questions in such detail that he was able to understand it. He stated I made his entire weekend and really thanked me for being such a nice professional customer service rep.

I’m not sharing this for “kudos” but to show my passion for my job and our members. Health Insurance is very important and very confusing when you don’t work in the field day after day. I feel like I made a real difference for a member and educated him. This is what I enjoy about my job!!!

Peggy Crist, Customer Care Advocate

“I received a call from a member who had recently been diagnosed with a chronic condition. She needed to see how much her treatments and medicines were going to cost. She was scared. I was the first person she told about her diagnosis. We talked about her life and her family. We cried together. Then I looked into her medications. With much relief to both of us they were all covered with minimal costs. She thanked me for “being her angel” that day. I still think about her.”

“Passionately serving our members is part of our customer care organization’s D.N.A.,” said Alex Levi, vice president Customer Care for Excellus BlueCross BlueShield. “We aim to provide an experience for our members that is low effort, worry free and full of compassion. Our members have a significant impact on our advocates as they help navigate the health care system, often in very challenging circumstances.”

Job Opportunities

Are you looking to take the next step in your career and make a difference in other’s lives?

Hidden Gems: Winter in the Mohawk Valley

Those of us who choose to live in upstate New York do so for a variety of reasons. For many of us, one of the biggest is because we love the region’s four very distinct seasons, each with its own unique opportunities for outdoor fun and adventure.

Eve snowshoeing at Moss Lake

Winter Traditions in the Mohawk Valley

Usually, at this time of year, there would be annual winter-themed festivals that would pull people out of the warm confines of their homes and into the crisp winter air, such as the Ice Harvest Festival in East Meredith and the Cooperstown Winter Carnival, both traditionally held in February.

Even though we can’t do most, if not all, of those types of things right now, we still have plenty of options in the Mohawk Valley when it comes to getting outside and being active during the winter.

Here are a few of my favorites:

Potato Hill Farm in Boonville: My favorite place for snowshoeing and cross-country skiing is Potato Hill Farm. It’s part of the Black River Environmental Improvement Association (BREIA); it’s amazing, beautiful land, and there’s a bonus: there are bathrooms on the trail!
FT Proctor Park in Utica: In the winter season, there are few better places to partake in one of my favorite activities, snowshoeing. The park has some hills and a creek – and provides a very tranquil setting for getting out and exercising.
South Woods Switchbacks at Roscoe Conkling Park in Utica: Another favorite is Roscoe Conkling Park and its South Woods switchbacks. The wooded hills provide a good work out whether you’re hiking, shoeing or skiing; and I’ve seen many deer and a few wild turkeys while out on the trail!
Sherrrillbrook Park in New Hartford: Sherrillbrook Park is great for both cross-country skiing and snowshoeing, with its varied landscape through open fields and woods. Dog owners should also take note of the park’s dog run.
Moss Lake Trail in Eagle Bay: The Adirondack Park has a lot of places to go, obviously, but one gem that’s on my favorites list is Moss Lake and the Moss Lake Trail. It’s a relatively short jaunt around the lake, but its location deep in the Adirondack Park makes it a particularly beautiful spot – you’re bound to see plenty of wildlife, and the wooden bridges on the trail afford a pleasant view of the surrounding woods and water.

These, of course, are only a handful of the vast number of great locations to get out and explore, exercise or just relax and do a little sightseeing. If you’re looking for more ideas and other places to go, check out the NYS Parks website here: https://parks.ny.gov/ and the Discover Upstate New York website here: https://www.discoverupstateny.com/. Now get out there!

Good Health Begins with Good Food

When the pandemic forced Karen Goossen to close the doors of her business this spring, she knew her income was at risk. She didn’t realize the economic fallout would also put her health at risk.

Goossen, of Monroe County, had been following her doctor’s advice to add more fresh fruits and vegetables to her diet to help manage her heart health. However, with her income limited, those healthier choices became luxuries.

“I had to find a way to stretch my dollars,” she said, “so sometimes I had to do without fresh fruits and vegetables.”

Food Insecurity

The ability to earn a paycheck and feed a family are at risk for many people because of the pandemic and this is leading to a growing number of people experiencing food insecurity.

A recent study by Feeding America, the nation’s largest domestic hunger-relief organization, showed food insecurity in the 10-county area including Monroe County is expected to rise 45 percent this year due to the pandemic.

Loss of income, poverty, a person’s environment, education levels, and discrimination can all contribute to health risks. Known as social determinants of health, these factors can have significant impact on a person’s quality of life and well-being.

“I had been working hard, trying to eat healthier to improve my health and when I had to close the doors of my business, I had to limit the types of food I could buy,” she said. “I never thought I would be in this position at this point in my life. It’s an unusual and challenging time.”

Healthier Diet = Health Care Goals

This summer, Goossen’s nurse care manager contacted her about a new pilot program designed to help her and others who have health care needs and are at risk of food insecurity. The “Fresh Account at Curbside Market” program provides monthly vouchers to purchase fresh fruits and vegetables.

The program was developed in partnership with her health insurer, Excellus BlueCross BlueShield and local food bank, Foodlink. The Curbside Market is Foodlink’s mobile farmers market, which provides affordable and convenient access to healthy foods in underserved communities.

Foodlink Curbside Market Truck

“You need a healthy diet to improve and maintain good health,” said Dr. Brian Steele, vice president medical affairs, clinical services at Excellus BlueCross BlueShield. This seemed to be an area where we could intervene.”

“The Fresh Account program helps people access healthier foods and celebrates making the healthy choice the easy choice,” said Julia Tedesco, President & CEO of Foodlink.

Farmers Market on Wheels

Participation in the program helps Goossen extend her food budget and meet her health care goals. “My first visit to Curbside Market I purchased peaches, nectarines, corn, celery, cherry tomatoes, grapes, onions, white and sweet potatoes – they had more than I anticipated!”

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The wide variety gave her the opportunity to try some new foods. “I love to cook, so I’m finding new recipes and making creative meals. It’s been helpful to me. I’m learning more about the nutritional value of fruits and vegetables I normally wouldn’t purchase.”

The best part?

“I’ve already lost 20 pounds!” She gained 50 pounds during the pandemic and credits her healthier diet for her weight loss. “Now I’m grabbing more fresh fruits and vegetables for a snack instead of something that will put weight back on and negatively affect my health.”

Staying Positive

Goossen says she’s concentrating on staying positive.

Karen Goossen

“In the early ‘90’s, when my children were little, I benefitted from the WIC program and food pantries. I know what it’s like to have family go without,” she said. “When I was able, I gave back, volunteering to help others and providing Thanksgiving dinners for those in need – it’s nice to give back.”

Although she didn’t expect to be on the receiving end again, she’s grateful to have this resource. “It’s a great idea. There’s a need and people are benefitting and appreciative.”

She calls the program “a blessing. The timing was perfect. I really needed it. And when I’m able, I’ll give back again.”

Man and woman sitting on a hill by valley

Hidden Gems: The Mohawk Valley Region

Two undeniable blessings of living in the Mohawk Valley are its beautiful summer months and its wealth of opportunities for outdoor adventure. People who know me have heard me talk about the stress-relieving properties and other health benefits of being outdoors and in nature. Now I have some recommendations for where you can go to reap those benefits for a stronger mind and healthier body!

Mohawk Valley Gems

The Mohawk Valley region sits between the resplendent Catskill Mountains and the largest of all state parks in New York, the Adirondack State Park. At 6.1 million acres, the Adirondacks abound with year-round opportunities for just about every outdoor activity from kayaking and mountaineering to ice fishing and snowmobiling.

The same can be said for the Catskills, the second largest state park at 700,000 acres. It, too, is rich with possibilities such as scenic drives, hiking, fly fishing and camping. With these formidable neighbors, collectively known as the New York State Forest Preserve, it should come as no surprise that the Mohawk Valley also boasts its own plentiful and varied selection of excursion-worthy destinations.

Here are a few of my favorites:

FT Proctor Park in Utica and Lock 20 Canal Park in Marcy. The Lock 20 site features access to the Erie Canal tow path which affords miles upon miles for walking or riding bikes. In the winter season, you can partake in one of my favorite activities, snowshoeing.
Utica Zoo – Another great place for walking and snowshoeing, with the animals as an added bonus!
South Woods Switchbacks at Roscoe Conkling Park in Utica. Anywhere that’s great for snowshoeing in the winter is great for walks and hikes in the spring, summer and fall, and this is no exception. For added fitness opportunities, take advantage of the 12 fitness stations around the 2.2-mile perimeter of the South Woods Loop.
Hiking at Pixley Falls State Park in Boonville. The main attraction may be the 50-foot waterfall (and it is beautiful), but Pixley Falls also features a nature trail and miles of trout fishing.
Trenton Falls Scenic Trail. This hidden gem is open just a few weekends a year. The main trail offers wonderful views of the Trenton Falls Hydro Dam. Secondary trails take you along West Canada Creek and the limestone and fossil-encrusted gorge. Unfortunately, they recently cancelled the final open date for 2020, but I recommend keeping this on your list for a future visit – it’s worth the wait!

I’ve only scratched the surface of opportunities for outdoor fun and adventure the Mohawk Valley has to offer. I encourage you to get out and explore one or more of the places I have listed, or ask friends and family, and search the internet for other recommendations. The great outdoors is a natural stress reducer and always a healthy choice. You’re never wrong when you step outside.

Sepsis: A deadly condition that happens fast

Something in Jean Hopkins’ gut told her to take her daughter to urgent care.

It was after school, and her 8^th grader didn’t feel well enough for cheerleading practice. She had a slight fever, nausea and was tired. Her daughter said she felt like she did when she had a bladder infection.

Hopkins’ husband wondered whether they should wait until morning for the trip to urgent care.

Hopkins’ daughter, Riley

“But something in me told me she needed to go to urgent care now,” said Hopkins, of Rochester.

Her husband took their daughter to urgent care while Hopkins, a youth cheerleading coach, went to practice. By the end of practice, her husband called to say their daughter needed to go to the hospital.

Once in the emergency room, her daughter’s health quickly spiraled downward.

Her daughter threw up green bile that looked like antifreeze. She had dangerously low blood pressure that staff couldn’t control. By 4 a.m. her daughter was in the intensive care unit.

“It’s scary how quickly Sepsis can happen”

Hopkins’ daughter had sepsis, a condition that can come on quickly and lead to death. Sepsis is the body’s extreme response to an infection. If not treated quickly, Sepsis can cause tissue damage, organ failure and death, according to the Centers for Disease Control and Prevention.

According to the Sepsis Alliance, there are 1.7 million cases of sepsis and 270,000 deaths each year in the United States. The sepsis death toll exceeds annual deaths in the U.S. from breast cancer, prostate cancer and AIDS combined. A recent study reports that sepsis may have been responsible for 20 percent of all deaths worldwide in 2017.

Hopkins’ daughter did recover. She spent a week in the hospital.

“It’s scary how quickly sepsis can happen,” Hopkins said. “Just listen to your inner voice. We were very fortunate that everything happened as it should. I don’t want to think about what could have happened if we didn’t take her right away to urgent care.”

Sepsis: Get treatment quickly

It’s critical that patients with sepsis receive treatment as early as possible, said Gregory Carnevale, M.D., a chief medical officer for Excellus BlueCross BlueShield in upstate New York. Early treatment with antibiotics and large amounts of intravenous fluids improves your chances for survival, he said.

“Act fast and get medical care immediately if you suspect sepsis or have an infection that’s not getting better or is getting worse,” said Carnevale.

Barkley Klaiber of Syracuse said she’s grateful. She acted quickly when she didn’t feel quite right and had some abdominal cramping. Klaiber was 20-weeks pregnant with her second daughter.

Barkley Klaiber with husband Karl and daughters Sutton and Carson.

Normally, Klaiber would have waited a little before seeking treatment. She figured the cramping was related to kidney stones. She’s prone to getting them when pregnant.

But Klaiber had just been in a minor car accident a few days earlier. She thought she should go to the emergency room as a precaution.

Turns out Klaiber did have kidney stones, along with a bladder infection. But she had also developed a kidney infection as a result. Barkley went into septic shock after arriving at the hospital.

Barkley did recover after a 9-day stay.

“The car accident was a blessing,” she said. “Otherwise, I don’t think I would have gone to the emergency room as quickly. If I had gone into septic shock and I wasn’t in the hospital? I don’t want to think about what could have happened.”

Her daughter remained strong throughout the ordeal. “We just celebrated her second birthday,” she said.

Who gets Sepsis?

Anyone can get sepsis. But those at higher risk include babies and those with chronic conditions or weakened immune systems.

The elderly are also at high risk. Meg Thoin of Buffalo said her 86-year-old mother died of sepsis about a week after breaking her hip. She was in rehabilitation at a nursing home when her mom started suffering from diarrhea and confusion, and then nausea and vomiting.

Her mom was transferred to the hospital. She had kidney failure and had become septic. She died the next day, Thoin said.

“My hope is that others become more aware of what sepsis looks like, especially if you have elderly family members or if you know someone who is in a hospital or nursing facility,” she said.

There are a variety of warning signs associated with sepsis. The most common signs include:

Fever, shivering or feeling very cold
Elevated heart rate
Rapid breathing
Disorientation or confusion
Clammy or pale skin

“I was an educated person,” added Thoin, who is a nurse. “I knew what to look for, and I really wished I pushed harder for her to be tested when I started to notice certain symptoms.”

Excellus BlueCross BlueShield is proud to provide educational content regarding topics such as sepsis. For more information, view our infographic on sepsis.

A Healthier Take on Takeout Food

Takeout food.

Greasy, delicious and convenient. Americans love getting takeout, whether picking it up or having it delivered. And it’s a $30+ billion industry. We all have our go-to options —pizza, subs, burritos and Asian food are among the traditional favorites. Is your mouth watering yet?

We all know takeout isn’t the healthiest food. Enjoying it every now and then is okay, but eating it too often could hurt your wallet and your waistline.

Let’s transform Takeout

Instead of getting takeout, try healthier dishes that you can make at home . It’s a change that can improve your health and may save you money. And the best part? You can satisfy still your takeout cravings while maintaining a healthy diet.

I spoke with Pat Salzer, Registered Dietitian and Workplace Wellness Support Coordinator with Excellus BlueCross BlueShield, about tips and tricks to make it happen.

Pat Salzer, Registered Dietitian and Workplace Wellness Support Coordinator with Excellus BCBS

Be Prepared

Why do we love takeout food so much? It’s easy. Instead of having to worry about making food, it’s already done for you. Want to make home-cooked meals easier? Get prepped.

The first step is meal planning. Salzer suggests planning meals for the week during the weekend and stocking your kitchen with the right ingredients. Meal planning helps you make sure you have what you need ahead of time.

When it comes time to cook, you will already have all the ingredients you need to get started. I even prefer to cook two or three meals at once to save time. That’s called batch cooking.

Looking for some great recipes to get started? Here are some of our personal favorites:

Change the Norm

For many people, getting takeout at the end of the day is simply a habit. People become so used to ordering food that it becomes part of their routine.

Salzer said that making cooking at home the norm will make it much easier to avoid getting takeout. This goes back to the idea of planning your meals ahead and having the winning ingredients ready to go. Start small by planning to eat home-cooked meals most days of the week.

Get the Family on Board

Change is much easier with the support of those around you. Instead of going at it alone, Salzer suggests getting other members of your household to eat home-cooked meals with you. Ask others to help with planning meals for the week,and keep each other accountable with sticking to the plan to eat what you cook. Whether you’re cooking for yourself, your significant other or the whole family, making meals at home that everyone will enjoy is a fun way to start a new healthy habit.

Easy swaps and additions for your favorite takeout food

Want to cook more at home but not ready to give up your beloved pizza or subs? Some simple swaps and additions can help you enjoy the food you love at home, in a healthier way.

If you’re a lover of subs and sandwiches, try making a sandwich at home on whole grain bread. If you can’t imagine a Friday night without pizza, try a homemade pizza with a side salad to help fill you up with veggies. You can also try adding greens or fruit as a side to make-your-own tacos or burritos. Salzer recommends that fruits and vegetables make up half of our plate at any meal.

For more tips on finding healthy meal alternatives, check out our guide on how to avoid drive thrus, which features much of the same greasy fare as takeout.

11 Places to Picnic in Upstate NY

Summer is a short season in upstate NY. That’s why it’s the perfect time to exchange your usual lunch out with a meal “al-fresco” at one of these picnic spots in upstate NY.

1. Porter Park, Youngstown, Niagara County

There is no better place to have a picnic than on Lake Ontario. You can see Niagara on the Lake, and on a clear day, you have a full view of Canada! The beach is rocky but there is always plenty of driftwood to sit on and enjoy the view. There is a large grassy area, picnic tables and pavilions as well. This hidden gem is set back from the road and most people drive right by it.

2. Hamlin Beach State Park, Hamlin, Monroe county

Further east on Lake Ontario is Hamlin Beach State Park. This park also offers sweeping views of the lake, beach swimming (when it is warm enough!) and great picnic facilities including pavilions. While you’re there, explore the self-guided trail of the Yanty Creek Marsh.

3. Highland Park, Rochester, Monroe County

Highland Park may be known for the Lilac Festival in the spring, but there’s plenty to see all summer long in this park. Not only does it have plenty of places to sit in the grass or at a picnic table, but in the early summer, the trees are still flowering and bringing in a wonderful smell. Also, within the park is Lamberton Conservatory, which is full of large palms and ferns, as well as little button quails that run around your feet.

Lamberton Conservatory in Highland Park (photo by Rachel Dowling)

4. Stony Brook State Park, Dansville, Livingston County

Head south to visit Stony Brook State Park. Enjoy a day in the park with a picnic and an adventure on the hiking trails. You can also go swimming in the natural pool, fed by the stream that is always refreshing.

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5. Harriet Hollister Park, Springwater, Livingston County

Less than an hour from Stony Brook State Park, Harriet Hollister Park is another beautiful spot with picnic tables, biking trials and a pavilion. This park comes with a breathtaking view of Honeoye Lake and the Rochester skyline in the distance. Sixteen miles of hiking, biking and even cross-country ski trails are available.

6. Onanda Park, Canandaigua, Ontario county

Located on the western shores of Canandaigua Lake, Onanda Park park offers picnic tables, a small beach, a swimming area, and a lake view. The park also features numerous hiking trails across the street. Trails can be found that are close to the stream, as well as more challenging hills that give you views of the multiple waterfalls upstream.

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7. Watkins Glen State Park, Watkins Glen, Schuyler County

At the southern end of Seneca Lake, Watkins Glen State Park is a perfect place for a relatively flat hike. You may get a little wet from the spray from the absolutely gorgeous waterfalls, but it is well worth it. They also have ample picnic tables to use after your hike.

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8. Clift Park, Skaneateles, Onondaga County

A short drive from Syracuse, this park offers an incredible view of Skaneateles Lake. Make it an even better trip by stopping at Doug’s Fish Fry for take-out to eat on the benches in the park. After your picnic, you can walk down the pier that stretches out into the water. The park also has a public beach that is open during the summer.

Skaneateles Lake (photo by Erika Gruszewski)

9. Green Lakes State Park, Fayetteville, Onondaga County

Named for its two glacial lakes, Green Lakes State Park has plenty of pavilions and picnic tables throughout the park, offering sun or shade depending on what you like best. After your picnic, enjoy a leisurely walk around the lakes or enjoy a swim in the blue-green waters.

10. Southwick Beach State Park, Henderson, Jefferson County

It’s the closest thing you can get to being at the ocean within an hour’s drive from Syracuse. The sand dunes and miles of beach are beautiful with good sized waves for jumping or boogie boarding. There are plenty of picnic tables to use and a nice new playground. You can get ice cream at the pavilion after a long day at the beach.

11. Verona Beach State Park, Verona, Oneida County

This park has a large picnic and cookout area with a lot of tall shady trees. You can feel the breeze coming off Oneida Lake, which makes it a very pleasant place to spend a summer afternoon. Plus, there’s the beach!

50 Small Changes for a Healthier Life

I’m obsessed with my popcorn popper. My hot-air wonder has been popping healthy treats since before I met my hubby and had kids – even before I got the now-elderly feline.

You come to my house, I serve you popcorn. You invite me to your house, I come with popcorn.

My friends mock me for my love of air-popped popcorn. But they lust after salty chips and fudgy ice cream, while I happily embrace my popper and bag of popcorn kernels.

It’s my simple solution to healthy snacking.

“Swapping out junky treats for air-popped popcorn is a simple change that can lead to a healthier tomorrow,” said Patricia Salzer, registered dietitian, Excellus BlueCross BlueShield. “One cup of popcorn is about 30 calories – if you don’t add gobs of butter and other unhealthy stuff!”

It’s not the only simple solution to life’s healthy living problems. Consider these 50 small healthy changes that can make a big difference, and visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes – one fearless step at a time. Help spread the word with family and friends and inspire others to be part of this Fearless Nation.

Eat better

Let’s start with my biggest hurdle – eating right! I generally eat OK, especially when I’m inhaling popcorn, but I’m a sucker for sweets. Here are some ideas:

Invest in an air popper! (Are you surprised this is tip #1?) You, too, can be mocked by friends for snacking on nothing but popcorn. But, get this. One of those friends ran out a few years ago and BOUGHT HER OWN POPPER! It changed her life.
Banish the Oreos to the highest of shelves! Exile the double fudge ice cream to the back of your freezer! Out of sight, out of mind, right?
Wash and cut-up raw veggies and coax them to the front of your fridge. When you’re looking for something quick to eat, you can grab and go. For an added treat, dip them in a hummus or a yogurt mix.
Swap out the cookie jar for a bowl of apples. Apples are guilt-free because they have just traces of fat and sodium and no cholesterol. The skin of the apple is loaded with disease-fighting antioxidants.
Ditch the gigantic plates. Smaller plates can help control portion size. The bigger the plate, the bigger the portions . . . and the more calories you’ll consume.

Fill that smaller plate with the right stuff. Fill half the plate with fruits and veggies and split the rest between lean protein (chicken, fish, beans, etc.) and grains.
Hey ladies: If you’re thinking of having a baby at some point, consider stocking up on folic acid. This vitamin helps to prevent birth defects. Aim for 400 micrograms of folic acid daily in vitamins or foods, such as fortified breakfast cereal.
Ditch the “I need to get Vitamin D” excuse for excess sunbathing. Don’t risk getting skin cancer. Consider eating foods high in the vitamin, such as tuna fish, salmon and fortified milk. The vitamin is critical to having strong and healthy muscles and bones.
Carry around a water bottle for easy drinking. Drinking lots of water can help curb your hunger and help you lose weight.
Not a fan of water? Add flavor to tap water with slices of cucumber, cinnamon sticks, apples, fresh cranberries or a sprig of mint.
Now that you have an air-popper, consider adding a crock-pot to your collection of small appliances. Become a wiz at making easy, healthy meals. It can even save your sanity and your marriage.
Add veggies to your meals, whenever possible. Got fussy kids? Find ways to sneak veggies into their foods. Try this Stealthy Zucchini Meatball recipe.
Eat breakfast. Lose weight. Really.
Indulge in healthy snacks. Think plain Greek yogurt, a few nuts, fruit, veggies or nut butter. If you get too hungry, you’ll likely overeat at your next meal.
Buy fruits and vegetables that are in season in the fall, winter, spring and summer. Eat foods at their peak for flavor and freshness.
Drink your greens. You won’t taste the added veggies, but you’ll be getting an extra serving of produce without even trying. Check out this recipe.

Move more

I used to run – a lot. But then then I had kid #1 and kid #2, and started running less. I stressed over my inability to find enough time to run.

I finally faced reality. As long as I moved a lot in a day, it’s OK if I didn’t run. My new outlook saved my sanity, and kept me active.

Here are ideas for moving more:

Buy a FitBit or another activity tracker — if you don’t mind spending the cash! It might be the motivation you need to hit certain activity goals, like 10,000 steps or more a day.
Walk out your front door and keep walking. Walking has the lowest dropout rate of any physical activity. It’s so easy to do!
Loop around the perimeter of a big box store such as Walmart, Target or Wegmans before you fill your cart.
Race your kid. Run outside with the little ones, climb that tree, jump rope and kick the ball. When I’m low on steps for the day, I race my kindergartener around our yard to boost my activity totals.
Stand up! More than half of your day is likely spent sitting. Too much sitting is linked to heart disease and other serious issues. Sit all day at work? Set a reminder to stand every hour. Stand when on a conference call or eating lunch. Or, try a walking meeting with co-workers.

Wake up 10 minutes earlier for a quick workout. I’m currently hooked on a 12-minute Tank Top Arms Workout on YouTube. My co-worker swears by the free workout app, Seven, for — you guessed it – seven-minute workouts.
Time strapped in the morning? Squeeze in a few push-ups (on toes or knees) before you brush your teeth.
Keep refilling the water bottle or glass of water. That’ll get you extra steps – especially from added bathroom breaks!
Skip the email! Get up, walk to your co-worker’s desk and have an actual conversation in person.
While watching TV, stand, stretch or squeeze in exercises.
Schedule a gym date with a friend. You’re more likely to go if you have a buddy holding you accountable.

Feel better

My neighborhood is full of big weeping willows and other park-like, mature trees. A creek winds through my yard. A walk around my yard or street is the perfect stress buster, since being in nature is a great mood booster. Here are other ideas to help you stay sane:

Trek through a park, forest or trail. As I mentioned — nature is believed to reduce stress and depression.
An even simpler solution? Go outside and breathe in the fresh air.
When you’re outside, look up! The sky can be beautiful and a great distraction from your troubles.
Gardening – Fixing up your yard or tending to rows of tomato plants can help reduce stress.
Breathe … deeply. It’ll help distract you from your thoughts and might actually help you (really) relax.
Power Pose! Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for two minutes. It might boost your confidence before a job interview or another high-pressured event.

Exercise to . . . relax? It’s a real thing. Exercise can decrease stress levels while stimulating the feel good chemicals in your brain, called endorphins.
Pen thank you notes. Focusing on the good things in your life, such as how others have helped you, can make you feel happy.
Write only happy thoughts. Journal about what makes you feel good. It’s the same idea behind #33. Gratitude can boost the positive emotions that make you happy.
Call a friend. Connecting with good friends can prevent you from feeling lonely, offer companionship and boost your overall mood.
Smile! I mean a real, full-fledged smile that leaves crinkles around the eyes. Smile your way out of your crabby mood.
Volunteer. If you want to fight depression and loneliness, helping others is a great antidote.
Hey road-ragers: Get a stress ball. Instead of shrieking at the car in front of you, find other ways to alleviate stress.

Sleep more

I took an amazing nap the other day. It was Sunday, and I was up early with the kids. After a morning of chasing them around, doing errands, laundry, etc., I was cranky and exhausted. Then I took that amazing 20-minute nap. I woke feeling unusually refreshed and pleasant!

Here are tips for grabbing more of that elusive shuteye:

Nap! A short, 20-30 minute nap can help fix a poor night’s sleep.

No bedtime iPhone-ing. That light from your smartphone might wreck your ability to sleep.
Read a book. When I’m struggling for shuteye, I grab the Kindle and read until my eye lids start to droop. It. Works. Every. Time.
Quiet your racing mind. One large sleeping roadblock is your obsession with your to-do list, your workload, your kids, etc. But meditation can help calm your mind and relax. Sleep.org has tips for meditating before bed.
Skip the booze. I’m really sorry about this one. The wine before bed might help you quickly doze off, but you might not get a restful night’s sleep. Everyone’s body is different, so listen to yours in deciding if and how much to drink before bed.
Exercise during the day. When I run, I sleep. Doing aerobic exercise for at least 10 minutes and you might have a more satisfying slumber.
Snack before bed. This blog article, “11 easy snacks to help you sleep better,” will get you thinking about nighttime indulgences.
Adult lullabies. Sure, you’re a big adult with big adult responsibilities. But even big adults sometimes need “adult lullabies” to wind down and fall asleep.
Thin, firm or no pillow? Are you a back, side or stomach sleeper? Certain pillows will work best for certain sleepers. Get tips HERE.

Our last small change is….

Have you seen how kids clean their teeth nowadays? They’ve got bags of colorful, flavorful “flossers” to sharpen their fangs. All I got as a child were boring containers of … floss.

Speaking of floss, do it! Flossing helps prevent gum disease, which in turn can lead to a host of health issues. So floss, and you might reduce your risk of heart disease.