As the end of the year is upon us, subsequently so is our annual benefits open enrollment. Beginning Oct. 16, 2017, benefit-eligible employees may begin enrolling in the health plan offered by Saia. The online open enrollment process will be available 24-hours-a-day, seven-days-a-week. All full-time employees desiring benefits must enroll even if they receive medical, vision and prescription coverage at no cost or have previously enrolled either as a newly hired employee or during past enrollment periods.

Remember, spouses of Saia employees, who have health coverage available to them through their own employer whether as an employee or retiree, will no longer be eligible for coverage under our health plan.

Enrollment ends Nov. 10, 2017. Any elections made during the enrollment process will be effective Jan. 1, 2018 and are binding until the end of the calendar year unless there is a qualifying event.  Examples of qualifying events include a marriage, birth, divorce or loss of other medical coverage. Any qualifying event that impacts benefits must be reported to the Benefits Department within 31 days of the event occurring.

Over the next few weeks you will begin to see communications regarding open enrollment. Begin preparing for open enrollment by reviewing your current benefits including who you’ve selected as your life insurance and 401(k) beneficiaries.

Again, open enrollment begins Oct. 16th and ends Nov. 10th. Should you have any questions during this time, or anytime throughout the year, please contact the Benefits Department at 1-800-950-7242, Ext. 2121 or 2375 or e-mail empben@saia.com.

Adding certain foods to your diet may actually help to lower your cholesterol and decrease your risk for heart disease.

You know the rules. Eat less red meat, cheese and butter. Limit fried foods. Avoid trans fats. With so many things to cut out, what's left to eat? While heart-healthy eating includes lots of "no's," there are plenty of delicious foods you can eat without guilt. What's more, adding certain foods to your diet may actually help to lower your cholesterol and decrease your risk for heart disease.

Unless you have a strong family history of high cholesterol, changing your diet is often enough to lower cholesterol to a healthy level. The key? You need to work certain foods into your diet - not just once in a while, but every day. So get your shopping list ready! The foods listed below have a high soluble fiber content (and rich nutrients), or a healthy fat ratio. Soluble fiber binds with cholesterol, helping to remove it from the body. Certain fats, when replacing saturated and trans fats, can help lower cholesterol levels.

Oatmeal (and oat bran)

• Take a half-cup of old-fashioned oats and add a couple of tablespoons of oat bran, some skim or soy milk (instead of water) and a sprinkle of ground flaxseeds
• Add a small handful of walnuts, sliced banana or chopped apple and a teaspoon of maple syrup for a touch of sweetness.

Carrots/yams/sweet potatoes

• Blend with chicken broth and sautéed onions for a creamy low-fat soup
• Bake or mash, then add trans-fat-free margarine and cinnamon
• Roast with onions and parsnips

Brussels sprouts

• Sauté with leeks and garlic
• Bake in a casserole with brown rice and shredded low-fat cheese
• Roast with onions and add a dash of grated Parmesan

Dried apricots/prunes

• Mix with nuts for a quick afternoon snack
• Chop into cereal
• Dice and add to chicken salad
• Berries
• Blend fresh or frozen into smoothies
• Add to cold cereal
• Top with low-fat sour cream or yogurt
• Add to low-fat cottage cheese and top with sesame seeds or nuts

Apples and pears

• Slice and eat with a smear of natural peanut butter
• Chop and add to tuna salad
• Bake and eat for dessert with a sprinkle of walnuts and cinnamon

Beans/legumes

• Add chickpeas or kidney beans to your salad
• Make a hearty split pea soup
• Enjoy a lentil curry
• Mix pinto beans and brown rice with onions and stewed tomatoes
• Olive oil
• Use as a base for salad dressing with lemon or lime juice, garlic, salt and pepper
• Use to sauté your favorite vegetables
• Add to diced potatoes and roast with fresh pepper, onion and garlic powder

Avocado

• Spread onto toasted whole-grain bread and top with sliced tomato
• Mash for guacamole
• Chop into salads
• Slice and add to a turkey sandwich instead of mayo

Walnuts and almonds

• Bake into quick breads
• Add to cold or hot cereal
• Eat a handful with a piece of fruit for an afternoon snack
• Chop and sprinkle on a whole-wheat English muffin with light cream cheese

Salmon and other fatty fish

• Bake with a topping of low-fat sour cream, mustard and dill
• Add cold fish to a mixed green salad
• Make salmon cakes with fresh or canned salmon

Flaxseeds (ground) and psyllium seeds

• Blend into smoothies
• Mix into hot/cold cereals
• Use as a topping for yogurt

No one food or supplement can work miracles, but upping your intake of nutritious foods can make a big difference in your cholesterol level. However, remember, any successful strategy must combine healthy eating, diligent exercise and stress reduction.