The Easy Way to Lose

Just Make Smart Food Swaps

Would you like to shed some pounds in 2023—but don’t want to give up the foods you love? You CAN lose weight and still eat your favorites…just eat them less often, take smaller portions, and select lower calorie alternatives.

Choosing lighter options is a great way to reach your weight loss goals without feeling deprived. Eating just 50 calories less than you normally do every day can add up to 5 pounds lost in a year. Or cut 200 calories a day to lose 20 pounds! Small swaps like these can add up to big results:

• Choose crunchy carrots instead of chips— SAVE 105 CALORIES

• Instead of soda, have a sugar free seltzer—SAVE 140 CALORIES

• Use mustard instead of mayo on your sandwich—SAVE 90 CALORIES

• Make it open faced instead of using two slices of bread— SAVE 120 CALORIES

• Get coffee with milk instead of a vanilla latte—SAVE 160 CALORIES

• Switch to balsamic vinaigrette dressing instead of ranch— SAVE 105 CALORIES

• Get a thin crust pizza instead of deep dish—SAVE 330 CALORIES

• Ask for a skinless chicken breast instead of the thigh or wing— SAVE 50 CALORIES

• Get it grilled or broiled, instead of fried, crispy, or breaded— SAVE 150 CALORIES

• Try turkey sausage or meatballs, instead of pork or beef— SAVE 100+ CALORIES

• Use egg whites instead of the whole egg—SAVE 50 CALORIES PER EGG

• Choose low calorie ice cream instead of regular—SAVE 100+ CALORIES


If you are overweight and have prediabetes, losing just 5–7% of your body weight will reduce your risk for developing type 2 diabetes. That’s just 10 to 14 pounds for a 200-pound person.

More than 1 in 3 U.S. adults have prediabetes—and 80% of them don’t know it. This is a serious health condition that may lead to type 2 diabetes, heart disease, and stroke. Find out your risk at

Tip: If you already have type 2 diabetes, Livongo’s expert coaches can help you manage your weight to better control your condition. Learn more at join. (registration code: BLEDSOE) or call (800) 945-4355.

Bledsoe Health Trust Quick Contact Guide

Contact the Administrative Office (Northwest Administrators) to:

• Enroll yourself and your eligible dependents in the Health Plan

• Add or drop dependents when your family changes, for example, birth, marriage, etc. (Call within 60 days of the event)

• Apply for short-term disability (accident and sickness) benefits

• Learn about/enroll in COBRA coverage

• Learn about/enroll in Retiree Health Plan options

• Update your address

• Change payment information (for COBRA and Retiree Plan participants) Note: Address and payment changes must be made in writing and sent to the mailing address below.

Administrative Office

Phone: (503) 238-6961 or (866) 239-1708

Online: (eligibility and enrollment, view plan materials)

Mailing Address: Northwest Administrators, Inc., 700 NE Multnomah, Ste. 350, Portland, OR 97232-4197

Health Trust Communications: Blog Site:; Facebook: Bledsoe Health Trust

Contact the Provider for Benefit Coverage Information, or the Status of Your Claims:


Regence • • download the app • (888) 367-2116


MDLIVE • • download the app • (888) 725-3097


Express Scripts • • download the app • (800) 282-2881


Vision Service Plan (VSP) • • download the app • (800) 877-7195


Regence (Opt. 1) • • download the app • (888) 367-2116

Willamette Dental (Opt. 2) •

Actives (800) 398-43051 • Retirees (800) 311-2757


Livongo • (reg code: BLEDSOE) • (800) 945-4355


Quit for Life (by Optum) • • (866) QUIT-4-LIFE


Life and Accidental Death & Dismemberment • • (800) 286-1129

Weekly Income Benefits—Administrative Office • • (866) 239-1708

No Time for the Flu

Stay Well this Fall

Peak flu season is in full swing, and the best way to reduce your risk of getting sick is to get a flu shot as soon as possible. Your Health Plan covers flu shots at 100%, and you can get one at your doctor’s office or an Express Scripts network pharmacy.

Good health habits, like avoiding people who are sick, covering your cough, and washing your hands often, can help stop the spread of germs and prevent many seasonal illnesses like colds, coughs, sore throats, earaches, bronchitis, sinusitis, and more.

If you do get sick, here’s where to get care:

MDLIVE gives you 24/7 virtual access to a provider by phone or secure video. There is no cost to you. To get started, download the MDLIVE app, go to, or call (888) 725-3097.

Regence providers are available in person and some offer telehealth (phone or online) visits. Log in on, then choose “Find a Doctor” to search for a provider in your network. You’ll pay your usual office visit copay.

Stress Less

Get Your Mind in Shape for the Season

3 in 5 Americans feel their mental health is negatively impacted by the holidays…and 56% wish the holidays were canceled, due to the stress of the season. Source: Sesame Care

The holidays are coming. For many of us, this is a happy time of year…but just thinking about the days to come can increase our stress levels. Soon we will have family dynamics to manage, events to plan, gifts to buy, decorating to do, parties to attend, and budgets to keep.

By strengthening your resilience now, you can take it all in stride. Building resilience is like working out to develop physical endurance. Get started with these resilience-building “exercises.”

Recharge your batteries. Make time for the activities and hobbies you enjoy. Find ways to relax, whether that’s taking the dog for a walk, playing with your kids, or doing a crossword puzzle.

Connect with people. Make a habit of getting together with those you enjoy spending time with. Building friendships now means you have people in your corner when life gets tough.

Look to the future, not the past. Do something that gives you a sense of accomplishment every day. Set short- and long-term goals that matter to you— and then take steps to achieve them.

Take care of your body. Stress is just as much physical as it is emotional. Make small healthy choices every day. Skip the fast food drive through and make dinner at home. Do sit-ups during commercials on TV. And do your best to get 6-8 hours of sleep every night.

Talk to a professional. If just getting through the day is a struggle, a counselor can help you find practical ways to deal with life’s challenges.

To schedule a virtual visit (by phone or online video chat), go to, download the app on your smartphone, or call (888) 725-3097. There’s no cost to you.

Regence can help you find an in-network therapist or a self-guided program. Simply sign in on to chat online or call the number on the back of your member ID card.

Life Is Good…Keep It That Way

Never Underestimate the Power of Preventive Care

6 in 10 adults have at least one chronic disease, and 4 in 10 have two or more. Source: Centers for Disease Control and Prevention

If you knew you could take action to avoid getting a chronic condition—heart disease, type 2 diabetes, or cancer—before it starts, would you?

Chronic conditions are medical conditions that last at least a year, require ongoing care, and may limit daily activities. Common chronic conditions include arthritis, asthma, depression, and chronic obstructive pulmonary disease (COPD). Regular preventive care can help you avoid some chronic conditions or detect them at early stages, when treatment is most effective.

Getting preventive care is as easy as scheduling a routine annual wellness exam, where your provider will check your overall health and recommend screenings, tests and care that are appropriate for your health history, age and gender including:

All adults: Screenings for colon cancer, cholesterol, depression, obesity, and type 2 diabetes

Women: Breast and cervical cancer screenings, and bone density tests

Men: Prostate cancer screenings and imaging tests for abdominal aortic aneurysm

Children: Pediatric screenings for hearing, vision, autism, and developmental disorders

Keep current with preventive care by scheduling an annual checkup today with your Primary Care Provider (PCP). Your Health Plan covers an annual wellness exam—and all recommended preventive services—at 100%, no deductible required.

If you don’t have a PCP yet (your “go-to” provider who knows you and your health history) you can find one on; log in, then choose “Find a Doctor” to search for a provider in your network.


Although 1 in 10 U.S. adults has type 2 diabetes, you might feel like you’re all alone…but you’re not.

Your Health Plan connects you to confidential, ongoing support from people who know exactly what you’re going through. With a little help, you can feel better and reduce the long-term effects of diabetes.

Livongo Diabetes Management. Participants use a glucose meter that sends data to Livongo, and based on their results, receive support from expert coaches to improve health outcomes (all at no cost to you). Plus, free test strips are automatically delivered to your home. Get started at (registration code: BLEDSOE) or call (800) 945-4355.

Regence Care. Learn how to manage diabetes with one-on-one assistance from health care professionals who provide extra support in addition to your doctor’s treatment plan. For details, call (866) 543-5765.

Accidents Happen


Be ready to choose the right type of care when you have a wipeout.

EMERGENCY CARE: It’s life or death. Call 9-1-1 or go to the nearest emergency room, for injuries that could be life-threatening, such as a head injury or severe bleeding.

URGENT CARE: Serious, but not life-threatening. For a broken bone or cut that needs stitches, choose an urgent care clinic. (Money-saving tip: Don’t go just anywhere! Log in to your account on and search for an in-network clinic, then save it to your contacts for quick access when you need it.)

VIRTUAL CARE: You need advice right now. Just bumps and bruises? Go to or call 1 (888) 725-3097. It’s available 24/7/365 and there’s no cost to you!

PRIMARY CARE: It can wait until morning. Call your doctor’s office to schedule an in-office or telehealth appointment. Log in to your account on to search for an in-network provider near you.

Guys May Get Mad, Not Sad


Men can have depression, too. It just might not look like the depression a woman experiences. For example, men often feel excessively tired, irritable, and angry, instead of being sad.

Although depression occurs more often in women than in men, the number of men who die by suicide is four times that of the number of women. That’s why it’s important to recognize the signs and get help before it’s too late.

Common symptoms for all genders may include:

  • Feeling tearful, low, guilty, sad, or empty
  • Losing enjoyment in pleasurable activities
  • Appetite or weight changes
  • Too little or too much sleep
  • Feeling restless or agitated
  • Having trouble concentrating

However, depression in men may look different:

  • Increased anger, frustration, aggression, or irritability
  • Headaches; tightness in the chest; joint, limb, or back pain; or digestive problems
  • Drinking more or taking drugs
  • Avoiding family or social situations
  • Working obsessively without taking breaks
  • Becoming more controlling or abusive in relationships
  • Engaging in risk-taking behavior, such as gambling or unsafe sex
  • Less interest in sex / trouble with sexual performance
  • Thoughts of suicide / attempting suicide


Left untreated, symptoms are likely to get worse, not better. For some, depression can lead to suicide, so it’s vital to get help as soon as possible. Your benefits provide options for confidential, professional care.

  • A medical doctor is a good place to start. They can rule out any physical causes and prescribe medication, if appropriate.
  • Any qualified behavioral health provider, such as a psychiatrist, psychologist, or licensed therapist, is covered by your Health Plan. A few sessions may be all you need to start feeling like yourself again. Get help choosing the right one for you: log in to your account at or call the number on the back of your member ID card.
  • Schedule a virtual visit (by phone or online video chat). Go to, download the app on your smartphone, or call 1 (888) 725-3097. There’s no cost to you.


Dial or text 988 to reach the Suicide Prevention Lifeline if you or someone you know is having thoughts of suicide. Reaching out may save a life—studies show that callers feel less suicidal, less depressed, less overwhelmed, and more hopeful—after speaking with a Lifeline counselor.

Now there are three ways to reach the Lifeline’s 24/7, free and confidential support:

  1. Dial or text 988.
  2. Call 1 (800) 273-8255 (TALK), the original Lifeline number.
  3. Chat on the Lifeline website at

Benefits that Save You Money


These days, everyone is looking to save money. Here are a few ways you can reduce your out-of-pocket spending on health care services right now:

  • Get preventive care. Your Health Plan pays 100% for recommended screenings (no copay or deductible required). Catch serious conditions early and save money by avoiding expensive care later.
  • Choose virtual visits via MDLIVE. You pay $0. To schedule a visit, go to, download the app on your smartphone, or call 1 (888) 725-3097. It’s available 24/7/365 and there’s no cost to you.
  • Use in-network providers. You’ll avoid having to pay any billed amounts that exceed the Plan’s allowed amount. Sign in on your account on and click Find a Doctor to search for a provider in your network.
  • Order prescriptions by mail. Save money by getting medications you take on an ongoing basis delivered to your home. Get details on
  • Get started with Livongo if you have diabetes. You’ll get free test strips automatically delivered to your home, plus a free blood glucose monitor. To get started, call 1 (800) 945-4355.
  • Make lifelong healthy habits. Download the Regence Empower app (no cost to you) to help you manage your weight and stay active, minimizing your risk for future, costly chronic conditions.
  • Know your discounts. Sign in on, click Programs & Resources, then Discounts, and save on gym memberships, healthy meals, weight management, and much more.

Be Your Healthiest


Choosing one person to be your go-to provider can change your health—and your life. When you designate a Primary Care Provider, or PCP, you begin a long-term relationship with someone who knows your health history, medications, and background. Here are some ways a PCP helps you be your healthiest:

  • Works with you to monitor your overall health and wellness.
  • Helps you manage long-term health problems (for instance, diabetes, high blood pressure or depression).
  • Finds a medical specialist if you need one (such as a knee surgeon or a heart doctor).
  • Helps coordinate your care from other providers and monitors your treatment plans, test results, and medications.
  • Suggests preventive care screening tests to detect problems before you even notice them (like a mammogram for breast cancer).
  • Makes sure your vaccines are up to date to prevent illnesses (like the flu).
  • Teaches you how to make better decisions about your health to prevent disease (for example, quit smoking, eat more nutritious foods, or manage stress).


When you schedule your annual wellness visit, it’s a great time to choose a PCP, if you don’t already have one. Create an account and log in on, then choose “Find a Doctor” to search for a provider in your network.

  • Search for the type of provider you want. PCPs often specialize in family practice, general practice, internal medicine, OB/GYN, pediatrics or geriatrics.
  • Click on “More filters” to search for any factors that are important to you, such as the provider’s gender, location, office hours, language spoken, telehealth services, etc.
  • Select “Add to compare” for the providers you are considering so you can view and compare their information, side-by-side.

After your first visit, evaluate how it went. Did you feel comfortable? Did they listen to you and explain things clearly? If you don’t think it’s a good fit, continue your search until you find a PCP who’s right for you.


If you don’t have a account, you’re missing out on valuable information and tools to help you manage your benefit costs. You can:

  • See what your medical plan covers.
  • Find a provider in your network.
  • Estimate your out-of-pocket costs and compare prices.
  • View and submit claims or claims for reimbursement.
  • See your Explanation of Benefits (EOB) statements.
  • Find forms.
  • Get customer service support via online chat, secure messages, or by phone.

Go to and create your account today!

Your Benefits Travel with You

Get Care Wherever You Are

Whether you’re taking a vacation or traveling on business, your Health Plan has you covered. Here’s how to get the best benefit coverage.

MAKE IT A VIRTUAL VISIT for prescription refills, minor illnesses, allergies, etc. You have two ways to talk to a doctor by phone or online video chat from wherever you are:

  • MDLIVE. To schedule a visit, go to, download the app on your smartphone, or call (888) 725-3097. Available 24/7, 365 days a year, at no cost to you.
  • Telehealth. Call your regular doctor’s office for a virtual visit, if available. You’ll pay your usual office visit copay.

CHOOSE AN IN-PERSON DOCTOR VISIT for exams that need a hands-on approach, like checking a sprained ankle or listening to your lungs. Sign in on, then choose “Find Care” and enter the zip code wherever you are to search for an in-network provider near you.

IN A LIFE-THREATENING EMERGENCY, call 9-1-1 or go to the nearest hospital emergency room.