Capture the Essence of Summer
Put a spin on a classic summer fruit this Labor Day when you serve watermelon for dessert. It’s light, refreshing and a perfect way to celebrate the last days of summer.
Ingredients: yields 8 servings
- 1/4 cup water
- 1/4 cup sugar
- 4 cups diced seedless watermelon
- 1 cup low-fat vanilla yogurt
- 1 tablespoon lime juice
- Combine water and sugar in a small saucepan. Cook, stirring, until sugar is dissolved.
- Transfer liquid to a glass measuring cup and cool slightly.
- Puree watermelon in a food processor or blender and transfer to a large bowl.
- Whisk in the sugar syrup, yogurt and lime juice.
- Strain mixture into another large bowl, and discard pulp.
- Pour juice into an ice cream maker and freeze according to manufacturer’s directions. Serve immediately or transfer to a storage container and freeze for up to 2 hours.
NOTE: Alternative freezing method
- Pour mixture into a shallow metal pan and freeze until solid, 6 hours or overnight.
- Remove from freezer to defrost slightly, 5 minutes. Break into small chunks and process in a food processor, in batches, until smooth and creamy.
Nutritional Information: serving size: 1/2 cup
Calories 74; Fat 1g; Protein 2g; Carbohydrate 16g; Cholesterol 2mg; Iron 1.1mg; Sodium 21mg; Potassium 155mg
Use Resistance Bands to Build Strength
Resistance bands are like giant rubber bands and come in different styles. Some have handles, some are continuous loop tube bands, and others are simple latex strips.
Resistance bands are portable which means you can exercise anywhere. Try these strength-training exercises at home or in the gym. Visit greatist.com for images and detailed steps in performing these exercises.
Stand on band with feet slightly wider than shoulder width. Holding a handle in each hand, bring the top of the band over each shoulder. Sit straight down, chest up, abs firm, pressing knees out over your toes. Rise back up to start position and repeat for 3 sets of 8 to 12 reps.
Stand on band with feet shoulder-width apart. Bend slightly at the knees and hinge at the waist, keeping your hips back. Grasp each handle with hands facing the outside of your knees. With elbows bent, pull the band up toward your hips, squeezing your shoulder blades together. Lower and row for 3 sets of 10 to 12 reps.
Standing Biceps Curl
Stand on band with feet shoulder-width apart. Grab a handle in each hand, starting with your arms down at your sides. With palms facing in front of you, pull your arms toward your shoulders by bending at the elbow. Slowly lower back down and repeat for 3 sets of 12 to 15 curls.
When in doubt, ask a fitness professional to help you determine which band is right for you. And remember to make sure the exercises you are performing are right for you. Check with your doctor before beginning a new exercise program.
Eat an Apple a Day
Most people are familiar with the proverb “an apple a day keeps the doctor away.” But studies have proven that isn’t necessarily the case. However, regularly eating apples is more likely to have an impact on how much a person spends at the pharmacy.
According to a recent study published in JAMA Internal Medicine, people who eat an apple a day are slightly less likely to use a prescription drug than non-apple eaters.*
You may not avoid the doctor by eating an apple a day, but you will reap many other benefits. Loaded with fiber, vitamins, and minerals, apples contain almost no fat, sodium or cholesterol. When eaten daily, apples may reduce the risk of dementia, stroke and diabetes as well as ward off breast cancer.
*Medical News Today
Establish Healthy Habits Early On
The statistics on childhood obesity is alarming. For instance, one in three children are overweight and one in six are obese.* Experts say instilling healthy habits in a child at a young age will help them maintain a healthy weight and live a healthier lifestyle.
Eat dinner at home as a family - Meals at home are more likely to include fruits and vegetables, and family dinnertime keeps kids and parents emotionally connected.
Cook healthier meals - Encourage kids to try new foods, but include a side you know your kids will enjoy.
Reduce TV time - Studies have shown a correlation between TV-watching and obesity.
Make sleep important - Lack of sleep can alter a person’s metabolism, increasing risk for weight gain. Keep your kids on a bedtime routine and remove TVs or electronics from their bedrooms.
Gym Membership with Waived Enrollment Fee
Sign up today for the Healthways™ Fitness Your Way program and tailor your fitness plan to match your lifestyle. Brought to you by Blue Cross and Blue Shield of Kansas City (Blue KC) and the Blue365® program. Among many other discounts, Blue365 offers members the opportunity to sign up for a discounted gym membership today and waive the standard enrollment fee.
$25 A Month Per Person. NO Enrollment Fee* (LIMITED TIME!) Sign a three-month commitment for access to more than 9,500 participating gym locations nationwide and program benefits like: daily email challenges, 24/7 access to online tools and discounts on health products, services and specialists.
Five Easy Steps To Sign Up
- Visit Blue KC’s Blue365 website. Click Browse Deals then Fitness to choose the Healthways offer.
- View participating gyms and frequently asked questions.
- Log in to redeem the offer.
- Use the promo code “BLUEKC25” to waive the enrollment fee.
- You can also enroll by calling 1-888-242-2060, Monday - Friday, 8 a.m. - 9 p.m. in all U.S. time zones (be sure to mention the “BLUEKC25” coupon code).
* TAXES MAY APPLY. MUST BE 18 YEARS OLD TO PURCHASE. LIMITED TIME ENROLLMENT WAIVER (EXPIRES 9/30/2015). This offer is brought to you exclusively through Blue365 and cannot be redeemed at the fitness facility. Blue365® offers access to savings on items that Members may purchase directly from independent vendors, which are different from items that are covered under your policies with your local Blue company, its contracts with Medicare, or any other applicable federal healthcare program. To find out what is covered under your policies, call your local Blue company. The products and services described herein are neither offered nor guaranteed under your local Blue company’s contract with the Medicare program. In addition, they are not subject to the Medicare appeals process. Any disputes regarding these products and services may be subject to your local Blue company’s grievance process. Blue Cross and Blue Shield Association (BCBSA) may receive payments from Blue365 vendors. Neither any local Blue company nor BCBSA recommends, endorses, warrants or guarantees any specific Blue365 vendor or item.