RECIPES

Spinach Strawberry Salad

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Seasonally Delicious!

A combination made in heaven and best served in season. But that’s not all that makes this the perfect
spring salad. It’s simple, quick, easy to prepare, and full of fiber and protein.

Ingredients: Serves 4

  • 1 1/2 c. strawberries
  • 1/4 c. herb vinaigrette
  • 1 tbsp. chopped mint
  • 6 oz. fresh baby spinach
  • 2 tbsp. sliced almonds
  • 1/4 tsp. black pepper

Directions:

  1. Combine first four ingredients in a large bowl.
  2. Toss gently to coat.
  3. Sprinkle with almonds and pepper; serve immediately.
  4. Optional: Add your favorite protein such as grilled chicken or shrimp to complete your meal.

Nutritional Information (salad only): Serving size = 2 c. Calories 136; Fat 10.3g; Saturated fat .7g; Monounsaturated fat 6g; Polyunsaturated fat 3g; Cholesterol 0mg; Carbohydrates 11g; Protein 2.1g; Sodium 113mg; Calcium 50mg; Fiber 3.6g; Iron 1.7mg

My Recipes

FITNESS TIPS

Step Out For Your Health

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National Walk@Lunch Day is April 29th

Turn your working lunch into a walking lunch and start a new daily walking routine. Studies have found that regular walking, particularly at a brisk pace of at least 3 mph, can substantially reduce the risk of developing heart disease, stroke and diabetes in addition to these benefits:

  • Better weight control
  • Improved muscle tone
  • Reduced stress*

Blue Cross and Blue Shield of Kansas City (Blue KC) is encouraging members to step out for a walk on April 29th for National Walk@Lunch Day and take the first steps toward a healthier life.

Watch Blue KC employees step out for a fun and scenic walk in downtown Kansas City last year.

*Mayo Foundation for Medical Education and Research, “Walking: Trim Your Waistline, Improve Your Health,” December 18, 20

HEALTHY TIPS

Best Weight Loss Diets

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What is the Best Diet for you?

Losing weight is hard and many people find themselves diet-surfing, looking for quick results. The reality is there is no one diet ideal for everybody, which can make choosing a diet all the more time-consuming. The best approach to selecting a diet is to ask yourself how long you can stay on it. The easier a diet is to follow, the better the odds you’ll stick with it.

There are many diets that profess to work miracles and shed weight quickly. Before you opt for one, be sure to do some research and check with your doctor to make sure it’s safe for you.

These two diets rank as top for best weight loss and best for diabetes:

Weight Watchers - Ranked number one by experts as the best diet for losing weight in the short term and long term. Individuals count points consumed on a daily basis as assigned to particular foods.

The Biggest Loser Diet - Built on six weeks of eating healthy foods and exercising regularly, it’s a tried and true way to lose weight quickly while preventing or reversing diabetes.

*Health USNews

PREVENTION

Protect Your Children

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National Infant Immunization Week is April 18-25

You might think measles is a thing of the past. But, data from 2014 shows a higher than normal number of cases of measles was reported nationwide.*

National Infant Immunization Week (NIIW) aims to improve the health of children two years old or younger through promoting the benefits of immunizations. Through immunization, infants and children can be protected from 14 vaccine-preventable diseases before age two.

Blue KC wants to help members protect their young children and keep them healthy. From immunizations and routine check-ups to certain tests and screenings, routine preventive care is important.

For more information on preventive care guidelines set forth by the Centers for Disease Control and Prevention refer to Blue KC’s Preventive Healthcare Guide.

*Centers for Disease Control and Prevention

FITNESS TIPS

Spring Clean Your Exercise Routine

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Tips to Get Fit

Longer daylight hours and warmer temperatures are a sure way to boost spirits dampened by the winter blues. Spring is a perfect opportunity to initiate a new fitness routine and jump-start your health.

Set an Exercise Schedule
Be realistic with yourself. If you haven’t worked out much in the winter, then start slow and post your schedule where you’re more likely to be reminded, like a calendar app on your smartphone.

Team Up
Increase the likelihood of sticking to your schedule with an exercise partner who has a similar goal and schedule.

Buy New Running Shoes
There’s nothing like a new pair of running shoes to get you psyched for a new exercise routine. Typically, running shoes last between 300-400 miles. If you’ve been wearing the same shoes all winter, you might be due for a new pair.

Clean Out the Pantry
Rid the pantry of the leftover holiday treats stuck in the back and purge other foods low in nutritional value, like chips, candy, sugary cereals or soda.

Protect Your Skin
Now that it’s getting warmer outside, more time spent in the sun means a greater chance your skin will be exposed to harmful UV rays. Use waterproof lotion with at least SPF 15 on your face, ears, and back of your neck.

Shape.com