One small step at a time: Melissa’s heart-healthy journey

For Univera Healthcare member Melissa Gainey, emergency open-heart surgery was a wake-up call.

“The doctor looked at me and said, ‘Do you want to live?’” she recalls. “I knew then that I had to figure out what changes I was going to make in my life for the better.”

But major life changes don’t often happen without support. One day, while recovering from surgery, Melissa received a call from a nurse in Univera Healthcare’s Care Management program, who told her about the health plan’s care management and registered dietitian services offered at no additional cost. That’s how Melissa met Kaitlyn Ferreira, a case manager and registered dietitian.

Together, they adopted an “add, don’t subtract” mindset by focusing on simple changes, like adding an extra glass of water or serving of fruit or vegetables each day, adding balance rather than cutting foods out. Melissa set her own goals, and they focused on small but impactful steps, creating habits that would stick.

“Everyone’s at a different stage of change,” says Kaitlyn. “My job is to meet members where they are and help them take that one small, realistic step that fits their life.”

Building Sustainable Habits with Support

First, Melissa wanted to cut back on caffeine. Through gradual steps, she decreased her coffee from three cups a day down to none. Breakfast was another focus. With Melissa’s “grab-and-go” lifestyle, mindful nutrition choices weren’t always the easiest or fastest.

With Kaitlyn’s support, and a delicious overnight oats recipe, Melissa has started a trend at work, often meal-prepping with coworkers in the morning. The nutrient-dense recipe offers fiber and protein to support digestion and steady energy throughout the day.

Melissa also makes movement a priority. Instead of sitting at her desk during lunch, she makes time for walks with coworkers, using the one-mile loop at her office building.

Above all else, the connection between the women stands out. “She saved my life,” says Melissa. “This has given me someone to lean on, depend on, to give me that encouragement, to give me advice, and just to say it's ok.”

Taking Health Personally

Reflecting on her journey, Melissa says she had to start taking her wellbeing personally: “They say drink your water, make sure you're eating your vegetables, make sure you're eating protein. Those things are everywhere. Sometimes, it just doesn't affect you until you're looking at your own life. We have to start internalizing things. Your health is more than just going to the doctor. You have to be an active participant in your health.”

Univera Healthcare offers a free Care Management program that is available to every member. The Care Management team includes registered dietitians, registered nurses, social workers, pharmacists, physical therapists, and many others who can help you reach your goals.

Melissa and Kaitlyn’s Overnight Oats

• ½ cup steel-cut oats
• ½ cup unsweetened almond milk
• ¼ cup plain Greek yogurt
• 1 tbsp honey
• ½ cup fruit of choice
• Sprinkle of granola (optional)

Mix ingredients together and refrigerate. Enjoy the next morning.