Salad with Maple-Dijon Vinaigrette

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It’s Company-Worthy

Increase your fruit and vegetable consumption with this maple-flavored spinach salad. Serve as a light lunch or a side dish for a main meal and amaze guests and family.

Ingredients: yields 8 servings

  • 1/4 c. maple syrup
  • 3 tbsp. minced shallots
  • 2 tbsp. red wine vinegar
  • 1 tbsp. canola oil
  • 1 tbsp. country-style Dijon mustard
  • 1/4 tsp. salt
  • 1/4 tsp. freshly ground black pepper
  • 1 garlic clove, minced
  • 1 c. sliced mushrooms
  • 1/2 c. vertically sliced red onion
  • 1/2 c. chopped Braeburn apple
  • 4 bacon slices, cooked and crumbled
  • 1 (10-oz.) package fresh spinach


  1. Combine first 8 ingredients in a large bowl, stirring with a whisk.
  2. Add mushrooms and remaining ingredients; toss well to coat.

Nutritional Information: Serving size: 1 1/2 cup
Calories 80; Fat 3.3g; Protein 2.6g; Carbohydrates 11.1g; Fiber 1.2g; Cholesterol 3mg; Iron 1.2mg; Sodium 219mg; Calcium 43mg

My Recipes


Get Up on Your Feet

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National Walk@Lunch Day is April 27

Turn a normal working lunch into a walking lunch! National Walk@Lunch Day provides the perfect opportunity to get up from your desk and get on your feet. The Department of Health and Human Services (HHS) recommends setting a goal of at least 30 minutes of physical activity per day. Studies have found that regular walking, particularly at a brisk pace of at least three miles per hour, can:

  • Lower your risk of developing or dying from hypertension
  • Decrease your risk of developing type 2 diabetes
  • Improve the health of muscles, bones and joints
  • Reduce stress*

Blue Cross and Blue Shield of Kansas City (Blue KC) is encouraging members to step out for a walk on April 27 and let National Walk@Lunch Day be the start of a new daily walking routine, improving health every step of the way. 

Remember to access the BlueKC Toolkit to help you promote your walk. No need to create your own invitation or flyer!

*Mayo Clinic, “Walking: Trim Your Waistline, Improve Your Health,” April 18, 2013



What to Wear When You Workout

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Fitness Fabrics

From cottons to synthetics, what your workout clothes are made of can increase the efficiency of your sweat, enable easy movement and even protect sensitive skin. Here’s a run-down of fabrics to help you pick the best material for your workout.

Bamboo - Yields a natural fabric that’s light, breathable and moisture-wicking. It also protects your skin from ultraviolet rays.

Cotton - Lightweight, but absorbs moisture, which makes it better suited for yoga, weight training or low-sweat activities.

Gore-Tex - A synthetic membrane that coats regular fabrics, making them waterproof and windproof, yet breathable. This material is best for outdoor exercising.

Polyester - Durable, UV-ray resistant, wrinkle-resistant, lightweight, breathable and non-absorbent, this is the workhorse of workout clothes.



Nearly 20 Percent Impacted

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Don’t Let Allergies Ruin Your Spring

Springtime is notorious for triggering allergy symptoms, which can leave you indoors suffering from watery, itchy eyes and a postnasal drip. Follow these preventive tips so you can make the most of the nice weather.

Allergy Tips



Painful Joints?

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Avoid these Foods

Research shows foods like olive oil, nuts and fatty fish offer ‘anti-inflammatory’ benefits – for most people. However there are foods that can actually increase the odds of a flare-up. For those susceptible to joint pain, take note of these foods.

Although typically anti-inflammatory, new research proves those who suffer from gout and eat red fruit like tomatoes experience joint pain most likely due to increased levels of uric acid. The answer? Cut back on tomatoes and take a uric acid-reducing drug.

Corn, Sunflower, Safflower, Soybean and Cottonseed Oils
Omega-6 fatty acids are found in soybean oil, which is used in most packaged foods found on grocery store shelves. When a diet includes two to three times more omega-6 fatty acids than omega-3 fatty acids, it can cause problems like asthma, cardiovascular disease, and inflammation.

Sugary Soda
High levels of sugar consumption can trigger the release of inflammatory “messengers” called cytokines. Researchers have identified a link between soda consumption and arthritis risk especially among women.