Small Lifestyle Changes Have BIG Health Impacts
Blue Cross and Blue Shield of Kansas City (Blue KC) created a personalized A Healthier You™ Wellness Portal just for you!
It's a great place to find tools and support to both assess and improve the current state of your health, and the health of your loved ones.
Personalize your health with lifestyle coaching:
- Log on to MyBlueKC.com and click A Healthier You to get started.
- Click the My Assessments link to take your Health Risk Assessment (HRA). If your HRA results identify certain health risk factors, the My Coach link will appear on your portal home page where you can begin working with a Blue KC lifestyle coach to improve your health and quality of life.
- Enroll in self-directed coaching to help you get fit, eat well and feel better with a customized plan designed for you. Available to everyone, at any time, the online tools and check-in milestones will keep you accountable for your health!
For more information watch our Blue KC introduction video.
Are You a Clipper?
Clipping coupons and using shopper cards or e-coupons are a sure way to maximize your grocery savings. But the advantages and savings are only realized if you can plan ahead. Start saving and improve your eating habits with these tips.
Sign up for shopper cards. They're free and the savings can range from grocery products to the gas pump.
Clip only coupons you use. You may want to steer clear of popular brand savings, as store brands are generally 25% cheaper.
Stick to your healthy grocery list. Then match coupons to that list. If the item is currently on sale it doubles your savings!
Fresh is best. Spend the coupon savings on fresh produce. Frozen and canned are good alternatives with longer shelf life. Stock-up when you find a sale.
Check the shelves. More expensive items are eye-level; look above or below for less expensive. Check expiration dates.
Three-Apple, Gluten-Free Chicken Salad Recipe
Apples and celery are some of the best sources of fiber. Cut out the fat even more from this dish with fat-free mayonnaise and sour cream. Substitute canned tuna for a variation on this healthy recipe from health.com.
Ingredients:
- 4, 4-oz. skinless, boneless chicken-breasts
- 3/4 cup diced Gala apple
- 3/4 cup diced Red Delicious apple
- 1/2 cup diced Granny Smith apple
- 1/2 cup thinly sliced celery
- 3 tablespoon chopped pecans, toasted
- 1/4 cup light mayonnaise
- 2 tablespoon reduced-fat sour cream
- 1 1/2 teaspoon stone-ground mustard
- 1 teaspoon minced fresh or 1/2 teaspoon dried tarragon
- 1/4 teaspoon salt
- 1/8 teaspoon freshly ground pepper
Directions:
- Place chicken in a small saucepan and cover with water; bring to a boil. Cover, remove from heat, and let stand 15 minutes. Drain, cool, and coarsely chop chicken.
- Combine chicken, apples, celery, and pecans in bowl; toss gently to coat.
- Whisk together mayonnaise, sour cream, mustard, tarragon, salt, and pepper. Pour dressing over chicken mixture; toss gently to coat. Cover; chill at least 30 minutes.
Nutritional Information: (Yield: 4 servings, serving size: about 1 cup): Calories 246; Fat 12g; Protein 24g; Carbohydrates 13g; Sodium 287mg; Cholesterol 68mg
Is Freeze-dried Fruit a Healthy Substitute?
Doctors recommend a minimum of 5 fruit servings daily. While fresh fruit is best, it may not always be available.
Markets and grocery stores have begun stocking their shelves with a fresh fruit alternative – freeze-dried fruit. Look for fruit as the only ingredient, and refrain from those with added sugars. Also, only eat the recommended serving size.
It’s Never Too Late to Exercise
These seven exercises provide a great base to your fitness routine, and lucky for you, they can all be done at home or at a gym. If you haven't exercised for some time and you have health concerns, talk to your doctor before starting a new exercise routine.
- Walking: You can walk anywhere, anytime and the health benefits are numerous. All you need is a good pair of shoes.
- Interval Training: If you vary your workout intensity, instead of going at a steady pace, you burn more calories and increase the workout efficiency.
- Squats: These work several muscle groups and offer many strength benefits throughout your entire body.
- Lunges: This compound leg exercise benefits the major muscles of your lower body and improves balance.
- Push-Ups: A good exercise to work out your chest, shoulders, triceps, and core muscles.
- Abdominal Crunch: When performed safely, these core exercises improve balance and strengthen abdominals.
- Bent-Over Row: The resistance from this exercise works major muscles in your upper back and biceps.
For proper form and technique, visit this resource.
Teriyaki Salmon with Zucchini
This recipe is a pairing for a nutritious dinner that tastes great. Salmon is high in omega-3 fatty acids and vitamin D which promote joint health, benefits your brain function and is good for your heart. The dietary fiber in zucchini helps lower cholesterol, and the vitamins C and A also found in zucchini act as powerful antioxidants.
Ingredients:
- Low-sodium teriyaki sauce
- 2 (6-ounce) salmon fillets
- Sesame seeds
- 2 small zucchini, thinly sliced
- 4 scallions, chopped
- Canola oil
Directions:
- Combine 5 tablespoons teriyaki sauce and fish in a zip-lock plastic bag. Seal and marinate 20 minutes.
- Toast sesame seeds in a large nonstick skillet over medium heat, and set aside.
- Drain fish, discarding marinade.
- Add fish to skillet, and cook 5 minutes. Turn and cook for 5 more minutes over medium-low heat. Remove from skillet, and keep warm.
- Add the zucchini, scallions, and 2 teaspoons oil to skillet. Sauté 4 minutes, or until lightly browned. Stir in 2 tablespoons teriyaki sauce.
- Sprinkle with sesame seeds, and serve with salmon.
Nutritional Information: (Serving size: 1 salmon fillet and about 1 cup zucchini) Calories 376; Fat 16g; Protein 40g; Carbohydrates 11g; Fiber 3g; Cholesterol 87mg; Sodium 375mg
Top Three Men’s Health Threats Are Preventable
Heart disease, cancer and unintentional injury are the top three health threats men face, and luckily they are largely preventable. Men, you can take steps to avoid them by just knowing the symptoms and keeping your annual health exam with your primary care provider (PCP). Routine care includes immunizations, routine check-ups, and preventive screenings. Also, making lifestyle choices, such as eating a healthy diet and including daily physical activity, are all great ways to build healthy habits.
For more information on prevention and wellness, visit BlueKC.com. Below is a preventive care guide for men ages 19 to 65.
Clever Ways to Fight Germs
Yes, they are everywhere. This list shows more than just the usual places. Here are a few areas that might need more attention than you would expect.
Laundry Room – run your washer empty with a cup of bleach once a week.
Towels – wash bath towels once a week. Wash kitchen towels separately from bathroom towels. Replace hand towels every few days.
Bedroom – wash all bed linens at least once a week in hot water – more often if someone is sick.
Family Room and Kids’ Rooms – clean toys, tables, and TV remotes often with disinfectant wipes.
Knobs and Railings – sanitize doorknobs, cabinet handles, railings, faucets, light switches, and lamps once a week with a disinfecting cleaner.
You're Invited!
Blue KC members and their families are invited to attend Blue KC Summer Days at the Kansas City Chiefs Sports Lab! Located inside Arrowhead Stadium, the Chiefs Sports Lab powered by Blue KC is a destination for individuals of all ages. The Sports Lab features hands-on and interactive computer activities promoting the importance of being active in your daily life, good nutrition and healthy living. This free event also includes a tour of the new Arrowhead Stadium and the Chiefs Hall of Honor. Choose from the following dates:
- Thursday, July 18, 3-5 p.m.
- Wednesday, July 31, 3-5 p.m.
- Friday, August 9, 3-5 p.m.
To attend, each family must complete the Blue KC Healthy Family Survey during registration. This survey is to help you learn about what you and your family are doing well related to eating and physical activity.
Space is limited and available on a first-come, first-served basis. Make your family's reservation today!
For questions about this event, contact healthpromotions@bluekc.com. You can find more information about Blue KC healthy family programs at BeWellKC.BlueKC.com
Get Your Health Knowledge in Great Shape!
Check out one of our on-demand, online health seminars!
You know that setting healthy goals is a core skill for achieving success in your relationships, your health, and your profession. If you have set goals to keep you and your family healthy, this is a great place to start. These online seminars are easy, and you can watch anytime.
Back Health – Preventing Pain and Strain
Find out the basics of back care and easy steps you can take to prevent the most common causes of backaches. You’ll learn why back health matters, back pain triggers and preventive back care tips.
Blood Pressure – A Vital Force for Life
Find out how blood pressure affects your health and what you can do to reduce your risk and manage your blood pressure.
Family Health – Solving the Family Health Puzzle
Your family is your most important asset and creating a healthy family environment can be puzzling at times. Learn the power of prevention, healthy eating strategies, ways to be active as a family, family safety tips, strategies for supporting healthy teens and more.
Log onto your A Healthier You portal on MyBlueKC.com and click A Healthier You then Health Seminars. New topics are added each quarter!
Encouraging Kids to be Active
Parents who encourage physical activity are much more likely to keep kids engaged and enthusiastic! Kids should be physically active for one hour or more each day, with activities ranging from informal active play to organized sports.
- Exercise together - plan family walks or active games.
- Encourage activity - surround your kids with fun, active toys and equipment.
- Family outings - go places, such as parks, where kids can be active.
- Support your child's favorite sport - be positive and encourage them to try new activities.
- Make it fun - anything your child enjoys is good, either structured or non-structured.
We Did It Again!
We received the highest score among commercial health plans in the Heartland Region by J.D. Power and Associates 2013 Member Health Plan Study!
Blue Cross and Blue Shield of Kansas City received the highest numerical score among commercial health plans in the Heartland region (AR, IA, KS, MO, NE, OK) in the proprietary J.D. Power and Associates 2012-2013 U.S. Member Health Plan Study℠. 2013 study based on 33,533 total member responses, measuring 11 plans in the Heartland Region (excludes Medicare and Medicaid). Proprietary study results are based on experiences and perceptions of members surveyed December 2012-January 2013. Your experiences may vary. Visit jdpower.com.
