Wellness. Healthy Recipes for a Healthier You

Transcription

1 2017 Calendar Wellness Healthy Recipes for a Healthier You

2 Caring in so many ways JANUARY Glaucoma Awareness Month Pico de Gallo Heart Healthy Diabetic Ingredients 3 cups seeded and diced tomatoes 1/2 cup diced red onion 4 jalapeños, seeded and diced small 4 garlic cloves, minced 1/4 cup fresh lime juice 1/4 cup chopped fresh cilantro, optional 1/2 tsp salt Black pepper to taste Preparation 1. In a large bowl, combine the tomatoes, red onion, jalapeños, garlic, lime juice, cilantro, salt and black pepper to taste. 2. Stir gently. 3. Chill, covered, for at least 1 hour before serving. Makes 8 servings. Baldwin Publishing, Inc. < Health Tip! It s a new year time to focus on you! Schedule doctor appointments and any screenings you may need, such as a mammogram or colonoscopy. Making appointments is easy! Just call or .

3 Sunday Monday Tuesday Wednesday Thursday Friday Saturday New Year s Day Schedule Your Annual Physical Exam Have Your Glaucoma Eye Screening Increase Your Intake of Healthy Foods Martin Luther King Day Wear Protective Eyewear Fill Out & Mail Your Member Survey Think of Ways to Exercise Indoors 2017 Take Your Medication as Prescribed Chinese New Year

4 FEBRUARY American Heart Month Asian Shrimp Rolls Heart Healthy Diabetic Ingredients 1 package (10 sheets) rice paper (spring roll paper) 1/2 lb peeled and deveined shrimp, boiled or steamed 1 medium carrot, peeled and grated 1/2 cucumber, peeled, seeds removed and cut into 1-inch sticks 1 cup guacamole 1 cup fresh mint Preparation 1. Fill a large pot or bowl with hot water. Dip 1 sheet of rice paper into hot water for 5 to 10 seconds, or until hydrated. Lay out rice paper on a plate. 2. In the center of the rice paper, arrange some of the shrimp, carrot, cucumber, guacamole and mint. Roll the rice paper by folding 2 sides in and then rolling from the bottom up. Repeat with remaining ingredients. Makes 10 rolls. Baldwin Publishing, Inc. < Health Tip! Be good to your heart. Reduce sugar, sodium and saturated fat in your diet. Instead, eat more fruit, vegetables, nuts and seeds. Aim to exercise 5 days a week for 30 minutes. Monitor your blood pressure.

5 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Groundhog Day Wear Red Day Limit Your Sodium Intake Fill Out & Mail Your Member Survey 18 Valentine s Day Talk with Your Doctor about Heart Health Presidents Day Make Heart-Healthy Food Choices 21 Monitor Your Blood Pressure

6 MARCH Colorectal Cancer Awareness Month Roasted Chicken and Spinach Salad Heart Healthy Diabetic Ingredients 1/4 cup chopped walnuts 1 can (16 oz) kidney beans, rinsed and drained 1 can (16 oz) chickpeas, rinsed and drained 6 cups spinach leaves 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1 Tbsp lemon juice 1/2 small red onion, sliced 2 Tbsp crumbled feta cheese 1/4 tsp black pepper 8 oz cooked chicken, sliced 4 (4-inch) whole wheat pitas Preparation 1. In a large mixing bowl, combine the walnuts, kidney beans, chickpeas, spinach, olive oil, vinegar, lemon juice, red onion, feta cheese and black pepper. Toss to coat evenly. 2. Top with the sliced chicken. Serve with pitas. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Lower your risk for colon cancer. Eat lots of fruits, vegetables and whole grains. Limit processed and red meat. Get regular exercise and watch your weight. Don t smoke and don t forget to schedule your colonoscopy!

7 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ash Wednesday Fill Out & Mail Your Member Survey Schedule a Colon Cancer Screening Test Stay Active. Exercise Purim (sundown) Daylight Savings Time Begins Check Your Glucose Levels Daily St. Patrick s Day Spring Begins Diabetes Alert Day 2017 Diabetic? Inspect Your Feet Daily

8 APRIL Oral Cancer Awareness Month Carrot Orange Juice Heart Healthy Ingredients 1 piece (2 inches) fresh ginger, peeled 5 oz orange juice 5 oz carrot juice Preparation 1. With a grater, grate the ginger over a bowl. In your hand, scoop up the grated ginger fiber and squeeze the ginger over a cup or bowl. Discard the ginger fiber. 2. Add 1/2 oz of the ginger juice to a cocktail shaker or glass with a closed top, such as a travel mug; reserve the rest for another use. Add the orange juice, the carrot juice and ice to the shaker and shake vigorously. Serve immediately. Makes 1 serving. Baldwin Publishing, Inc. < Health Tip! Go outside! Enjoy the fresh air and some vitamin D from the sun, as well as the physical and mental benefits of moving your body. Take a walk in the park, go fishing, window-shop or visit the zoo with a friend.

9 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Get Screened for Cancer Schedule a Mammogram Palm Sunday Passover Begins (sundown) Visit Your Doctor Regularly Good Friday Easter Tax Day Schedule a Dental Exam Prevent Skin Cancer. Protect Yourself from the Sun Check Your Lungs Even If You Are Not a Smoker Fill Out & Mail Your Member Survey Earth Day

10 MAY Skin Cancer, Arthritis, Osteoporosis, and Mental Health Awareness Month Roasted Vegetable Quesadillas Heart Healthy Diabetic Ingredients 1 large zucchini, chopped 1/2 red bell pepper, diced 1/2 green bell pepper, diced 1/4 small white onion, chopped 1 Tbsp chili powder 8 corn tortillas 1 cup shredded reduced-fat Monterey Jack cheese Preparation 1. Preheat oven to 450 F. Coat a baking sheet with cooking spray. In a bowl, toss zucchini, bell peppers and onion with chili powder. Place on baking sheet and bake for 5 minutes, or until tender. 2. Heat a skillet over high heat. Place 1 tortilla in skillet; top with 1/2 cup vegetable mixture and 1/4 cup cheese. Top with second tortilla, flip over and brown until both sides are crispy. Remove from skillet and let cool for 1 minute. Repeat with remaining tortillas. Cut the quesadillas into quarters and serve. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Manage your blood pressure. High blood pressure is the biggest risk factor for stroke. Control your numbers with diet and exercise. Limit salt and alcohol. Quit smoking. If you think you re having a stroke, call 911 immediately.

11 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Farmer s Market Season Begins Know the Risks of Osteoporosis and Get a Bone Density Scan Women s Checkup Day Protect Yourself from Falls Women s Health Week Mother s Day Eat a Balanced Diet Memorial Day 30 Shavout Begins (sundown) 2017 Ramadan Begins (sundown) 31 Fill Out & Mail Your Member Survey

12 JUNE Men s Health Month and Cataract Awareness Month Strawberries and Cream Heart Healthy Ingredients 1 lb fresh strawberries, hulled and sliced 2 Tbsp sugar 1 Tbsp Grand Marnier, or other orange liqueur, optional 1 tsp lemon juice 1/4 cup nonfat vanilla Greek yogurt 4 tsp sliced almonds Preparation 1. In a large bowl, combine strawberries, sugar, Grand Marnier, if using, and lemon juice. 2. Let stand for about 30 minutes, or until the strawberries release their juice. 3. Top with the Greek yogurt and almonds. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Take medication as prescribed. If you have questions about how to take your medicine, ask. Keep a list of your medications to share with all doctors and pharmacies you use and review it annually. Use medication organizers and reminders.

13 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Stay Active Minutes Daily Schedule an Eye Exam Men s Health Week Flag Day Limit Your Sodium Intake Father s Day 25 Eid al-fitr Summer Begins Do You Smoke? Enroll in a Smoking Cessation Program Schedule a Colon Cancer Screening Test 30

14 JULY Eye Injury Prevention Month Spinach and Chickpea Soup Heart Healthy Diabetic Ingredients 1 Tbsp olive oil 3 garlic cloves, minced 1 small onion, chopped 4 cups fat free, low sodium chicken broth 2 cups water 3/4 cup multigrain orzo 1 tsp lemon zest 1 can (15 oz) no-salt-added chickpeas, rinsed and drained 1 tsp chopped fresh basil 1 Tbsp lemon juice 1/2 tsp black pepper 1/8 tsp salt 1 package (6 oz) fresh baby spinach 1/4 cup grated Parmesan cheese Preparation 1. In a saucepan, heat oil over medium-high heat. Add garlic and onion and sauté for 2 minutes, or until onion is softened. Add broth and water and bring to a boil. Reduce heat to medium and add orzo, lemon zest and chickpeas. Cover and cook for 10 minutes, or until orzo is al dente. 2. Stir in basil, lemon juice, pepper, salt and spinach. Cook until spinach is wilted. Serve topped with Parmesan cheese. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Protect your skin from UV rays. Remember these important steps to stay safe in the sun: Use sunscreen and wear a shirt, hat and sunglasses. Even when it s cloudy, your skin can be damaged by harmful UV rays.

15 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Protect Your Eyes from UV Rays with Sunglasses Independence Day Take Your Medications as Prescribed Make Small Changes to Your Diet Monitor Your Blood Pressure Diabetic? Inspect Your Feet Daily Check Your Glucose Levels Daily 29

16 AUGUST Immunization Awareness Month Tomato Salad Heart Healthy Diabetic Ingredients 2 cups halved cherry tomatoes 2 cups chopped yellow tomatoes 1/2 red onion, diced 1/4 cup chopped fresh basil 1 avocado, pitted, peeled and diced 1 garlic clove, minced 1 Tbsp white balsamic vinegar Black pepper to taste Preparation 1. In a large bowl, mix cherry tomatoes, yellow tomatoes, red onion, basil, avocado, garlic, vinegar and black pepper. 2. Stir gently. 3. Chill, covered, for at least 1 hour before serving. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Get your flu shot. The best way to prevent the flu is to get an annual flu vaccine and the best time to get one is between August and October. Washing your hands often is another way to avoid getting sick.

17 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Ensure Your Immunizations Are Up to Date Get Your Flu Shot Get Your Pneumonia Vaccine Decrease Your Intake of Salty & Fried Foods Get Your Shingles Vaccine Senior Citizen Day Take Your Throw Away Expired Prescriptions Medication as Prescribed

18 SEPTEMBER Healthy Aging, Emergency Preparedness and Prostate Awareness Month Pita Pizzas Heart Healthy Diabetic Ingredients /3 cup pizza sauce (4-inch) whole wheat pitas 2/3 cup grated part-skim mozzarella 1 Tbsp grated Parmesan cheese Preparation 1. Preheat oven or toaster oven to With a spoon, spread the pizza sauce on the pita rounds, leaving a 1/2-inch border. 3. Sprinkle the mozzarella and Parmesan cheese evenly among the rounds and bake for about 10 minutes, or until cheese is melted. Serve immediately. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Stay active physically and mentally to increase independence. Exercise is good for your heart and bones. Hobbies like reading, puzzles and art are good for your brain. Being social is good for your health, too!

19 Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 Talk with Your Doctor about Your Prostate Screening Eid al-adha (sundown) 8 9 Labor Day Make Healthy Food Choices Grandparents Day Patriot Day Get a Bone Density Scan Get Enough Sleep Rosh Hashanah Begins (sundown) Muharram Talk with Your Doctor about Cholesterol Fall Begins 29 Yom Kippur Begins (sundown) 30

20 OCTOBER Breast Cancer Awareness Month Baked Apples Heart Healthy Ingredients 3 Tbsp trans fat free margarine, softened 1/4 cup packed light brown sugar 1/3 cup old-fashioned rolled oats 1 tsp ground cinnamon 1/2 tsp ground ginger 1/4 tsp nutmeg 1/8 tsp salt 2 Tbsp chopped walnuts 4 apples, such as Rome Beauty, skin peeled in a spiral Preparation 1. Preheat oven to 375. In a bowl, combine margarine, sugar, oats, cinnamon, ginger, nutmeg, salt and walnuts. Set aside. 2. Core the apples: Set an apple upright on a cutting board. Insert a paring knife directly into the apple, from the top, 1/2 inch from the center. Carefully push the blade down and around the core of the apple; do not cut through the bottom. Discard the core. Scoop out the center of the apple. Repeat with remaining apples. 3. Fill each apple with oat mixture. Stand apples upright in a 9 x 9-inch glass baking dish. Add 1 cup water to the dish. Cover dish with foil. Bake for 40 minutes, or until apples are soft but not mushy. Serve warm. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! Exercise to ease joint pain. Joint pain may slow you down, but it doesn t have to stop you. To reduce pain, stay active, keep muscles stretched and maintain a healthy weight. Lowering stress and sleeping well can also decrease pain.

21 Sunday Monday Tuesday Wednesday Thursday Friday Saturday Schedule a Mammogram Sukkot Starts (sundown) Perform a Breast Self-Exam Columbus Day Maintain a Healthy Weight through Exercise Get Your Flu Shot Diwali Diabetic? Monitor Your Glucose Daily Halloween 2017 Do You Smoke? Enroll in a Smoking Cessation Program

22 NOVEMBER Diabetes Awareness and Diabetic Eye Disease Month Smoked Salmon Toasts Heart Healthy Diabetic Ingredients 1 whole wheat baguette, sliced into 8 slices 8 eggs 1/4 cup fat free half-and-half 2 Tbsp low fat whipped cream cheese 1 Tbsp chopped fresh chives 4 oz smoked salmon, finely chopped Black pepper to taste Preparation 1. Preheat oven to 350. Place baguette slices on a baking sheet and lightly toast in oven for 7 minutes. In a bowl, combine eggs, half-and-half and cream cheese. Beat until frothy. Add chives and mix again. 2. Coat a large skillet with cooking spray and heat over medium heat. Pour egg mixture into skillet and let sit for 1 minute. With a spatula, scramble eggs. As eggs set, add salmon and black pepper to taste. Stir. Evenly distribute the egg mixture on baguette slices. Garnish with additional chives. Makes 4 servings. Baldwin Publishing, Inc. < Health Tip! If you have diabetes, get regular eye exams. Diabetes can harm your eyes, but an eye doctor can catch problems early. It s also important to inspect your feet daily, stay active and try to lose weight if you are overweight.

23 Sunday Monday Tuesday Wednesday Thursday Friday Saturday All Saints Day Check Your Feet Daily Daylight Savings Time Ends Election Day Check Your A1C Levels Veterans Day Talk with Your Doctor about Your Cholesterol Level Monitor Your Blood Pressure 26 Check Your Lungs Even If You Are Not a Smoker Make Healthy Food Choices during the Holidays Thanksgiving Day

24 DECEMBER Safe Toys and Gifts Month Russian Tea Cookies Heart Healthy Diabetic Ingredients 1/2 cup cake flour 1/2 cup white whole wheat flour 1 tsp loose jasmine tea, crushed 1/4 cup coconut oil, softened 2 oz reduced-fat cream cheese, softened 1/2 cup granulated sugar 1/8 tsp salt 1 egg white 1/2 tsp vanilla extract 2 Tbsp confectioners sugar Preparation 1. In a bowl, stir together flours and tea. 2. In a medium bowl, combine coconut oil and cream cheese. With an electric mixer, beat on medium speed for 30 seconds. Add granulated sugar and salt and beat. Beat in egg white and vanilla. Gradually add the flour mixture and beat until combined. Form the dough into a ball and wrap in plastic wrap. Chill for 2 hours. 3. Preheat oven to 375. Line baking sheets with parchment paper. Roll dough into 1-inch balls and place on baking sheets. Bake for 12 minutes, or until bottoms are lightly browned. Cool on baking sheets for 1 minute. Transfer cookies to wire racks to cool. Sprinkle with confectioners sugar. Makes 30 cookies. Baldwin Publishing, Inc. < Health Tip! De-stress during the holidays. Make sure you get enough sleep and choose healthy foods to keep up your strength. Take time to relax and have fun with family and friends. Enjoy this season only comes around once a year!

25 Sunday Monday Tuesday Wednesday Thursday Friday Saturday World AIDS Day 9 Get Your Flu Shot Schedule Your Annual Physical Exam Hanukkah (until Dec. 20) Bundle Up! Stay Dry and Warm New Year s Eve 31 Christmas Day Reward Yourself for Staying Healthy 26 Kwanzaa (until Jan. 1) Winter Begins Throw Away Expired Prescriptions Make Healthy Goals for a New Year!

26 Return Your Member Surveys! In this calendar you ll notice reminders to return your survey. The questions ask you to report and evaluate your experience with Elderplan or HomeFirst and focus on matters important to your satisfaction and improvement in our health plan. You may receive the survey between January and May. Don t miss the chance to weigh in on the service you get and offer suggestions on what we can do better. WE RE ALWAYS LISTENING AND LOOKING FOR NEW WAYS TO BETTER SERVE YOU. HELP US HELP YOU.

27 Contact Us Elderplan, Inc. Seven days a week. 8:00 a.m. 8:00 p.m Hearing Impaired: HomeFirst Monday to Friday 8:30 a.m. 5:00 p.m. (718) Hearing Impaired: Elderplan Plus Long Term Care (HMO SNP) Prescription Drug Member Services (MAPD) Prescription Drug Member Services (FIDA) VSP Vision Benefit HEALTHPLEX Dental Benefits Seven days a week. 8:00 a.m. 8:00 p.m Hearing Impaired: hours, 7 days a week hours, 7 days a week Monday to Friday 8:00 a.m. 10:00 p.m. Saturday 9:00 a.m. 5:30 p.m. Monday to Friday 8:00 a.m. 6:00 p.m Hearing Impaired: HearUSA Audiology and Hearing Aid Benefits Wellness Team Silver&Fit Monday to Friday 8:00 a.m. 8:00 p.m. Monday to Friday 9:00 a.m. 5:00 p.m. Monday to Friday 8:00 a.m. 9:00 p.m Hearing Impaired: (718) wellness@elderplan.org Hearing Impaired: Health ecooking is a registered trademark of Baldwin Publishing, Inc Baldwin Publishing, Inc. All rights reserved. Recipe photos by AnnLyn Design. No information provided in any recipe, article &/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION. The Health Tips in this calendar are based on information from credible health sources

28 Caring in so many ways. That s what Elderplan does 365 days a year. We hope this colorful calendar full of tasty and easy-tofollow recipes inspires you to stay healthy in 2017! You are a valued member, and we want to do all we can to support your healthier lifestyle. The calendar also contains important phone numbers related to your plan so you can get in touch with us year-round. We re here for you when you need us. Planning Ahead for a Healthy 2018 January Su Mo Tu We Th Fr Sa July Su Mo Tu We Th Fr Sa February Su Mo Tu We Th Fr Sa August Su Mo Tu We Th Fr Sa March Su Mo Tu We Th Fr Sa April Su Mo Tu We Th Fr Sa May Su Mo Tu We Th Fr Sa June Su Mo Tu We Th Fr Sa September October November December Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa Su Mo Tu We Th Fr Sa H3347_EP15785