PREVENTION

Who Suffers More From Migraines?

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Men or Women?

A migraine is three times more common in women than in men and affects more than 10 percent of people worldwide.*

A migraine is a headache in which intense throbbing pain impacts one area of the head, often leaving the individual incapacitated for several hours or even days. Women are more prone to migraines as a result of the fluctuating hormone levels during their menstrual cycle.

Ward Off a Migraine
Take note of these symptoms and triggers as they just may help you prevent a migraine or at least limit the extent of the pain.

SYMPTOMS TRIGGERS
Temporary loss of vision  Stress and/or anxiety 
Visual disturbances  Hormonal changes 
Sensitivity to light and sound  Bright or flashing lights 
Nausea  Lack of food or sleep 
Vomiting  Dietary substances 

Treatment
Unfortunately, there are no cures for migraines, but there are drugs and behavioral therapies that can help relieve the symptoms and severity of migraine attacks. Make sure to check with your doctor for the treatment plan right for you.

*National Institute of Neurological Disorders and Stroke

HEALTHY TIPS

Eat More Fruits and Vegetables

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Try Juicing

There’s an easy way to incorporate necessary vitamins and minerals into your diet - drink them. Juicing is a great way to get your fruits and vegetables.

Tips to Juicing

  • Pulp is a good source of fiber.
  • Use more vegetables as they contain fewer calories.
  • Eat at least two whole fruits and three to four vegetables a day in addition to drinking juice.
  • Juicers vary in price ranging from $50 - $400.

*WebMD

FITNESS TIPS

Maximize Your Workout

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Avoid the post-workout binge

It’s easy to sabotage your workout with a post binge calorie gorge. If you’re not careful, the calories you lost in your workout could quickly be replaced.

Keep the Calories Off 
Here are some tips to take the edge off your hunger:

  • Alternate high-intensity and low-intensity workouts
  • Drink more water
  • Exercise first, then eat
  • Choose a carb and protein snack

Prevention

RECIPES

Pulled Pork and Slaw Sandwiches

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Veggies, protein and carbs all in one sandwich

These are the best bbq sandwiches you’ll ever eat! It’s the right combination of spicy sweetness.

Ingredients: yields 15 servings 

  • 1 (3-pound) boneless pork loin roast, trimmed
  • 1 cup water
  • 1 3/4 cups barbecue sauce
  • 2 tablespoons brown sugar
  • 1 1/2 tablespoons hot sauce
  • 1/2 teaspoon freshly ground black pepper
  • 2 1/2 cups packaged cabbage-and-carrot coleslaw
  • 1/4 cup canola mayonnaise
  • 1 tablespoon white vinegar
  • 1/4 teaspoon sugar
  • 1/8 teaspoon salt
  • 15 (2-ounce) hamburger buns  

Directions:

  1. Place pork and 1 cup water in a 3- to 4-quart electric slow cooker. Cover and cook on LOW for 7 hours.
  2. Drain pork, discarding cooking liquid. Return pork to slow cooker; shred. Stir in barbecue sauce and next three ingredients. Cover and cook on LOW for 1 hour.
  3. Combine coleslaw and next four ingredients in a bowl; toss. Place about 1/3 cup pork mixture and about 2 tablespoons slaw on each sandwich.

Nutritional Information: Serving size: 1 sandwich
Calories 330; Fat 8.7g; Saturated fat 2.1g; Monounsaturated fat 3.8g; Polyunsaturated fat 2.1g; Cholesterol 59mg; Calcium 78mg; Sodium 565mg; Protein 23.4g; Fiber 1.3g; Iron 2.3mg; Carbohydrates 38.1g

HEALTHY TIPS

Why Women Need "Me" Time

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It's essential to happiness

Recent research has shown that women today are less happy than they have been over the past 40 years.*

Today, women spend less time refueling themselves and more time taking care of others. When was the last time you did something for yourself?

Schedule “Me” Time 
Every day, try to find at least 30 minutes to an hour for yourself. You can even break it up into 10- to 15-minute increments over the day. Try incorporating these and other “me” activities:

  • Sit on the porch or patio and read
  • Get up from your desk and take a 10-minute walk
  • Get a massage or mani-pedi

*WebMD

FITNESS TIPS

Girls on the Run

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Inspiring girls to be joyful, healthy & confident!

Powered by Blue Cross and Blue Shield of Kansas City (Blue KC), Girls on the Run is an afterschool program for girls 3rd – 8th grade in Kansas City. The 10-week program engages girls in interactive activities.

Exclusive Early Registration August 1st
Take advantage of this early registration for fall 2014 for Blue KC members only! Register her today and inspire her to be strong, connected and self-confident.