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First Quarter 2017

News

MarchFocus on Nutrition”Put Your Best Fork Forward” is the theme for National Nutrition Month® 2017 which serves as a reminder that each one of us holds the tool to make healthier food choices. Making small changes during National Nutrition Month and over time, helps improve health now and into the future.

JanuaryHelp for Healthy ResolutionsMake a New Year’s resolution to set realistic, healthy, weight-loss goals. Be sure to check out www.choosemyplate.gov to customize a meal plan that’s right for you.

FebruaryAmerican Heart MonthFebruary is American Heart Month. Cardiovascular disease is the leading cause of death in the United States. One in every three deaths is from heart disease and stroke - this equates to 2,200 deaths per day! Protect yourself and your loved ones from heart disease and stroke by understanding the risks and taking steps to prevent disease.

Health Observance Calendar

Check out our newly redesigned website by clicking the link Alabamablue.com/mybluewellness.

myBlueWellnessBlue Cross and Blue Shield of Alabama cares about your health.

That’s why Blue Cross created myBlueWellness, a website designed to provide you with personalized information and tools to help you take control of your health. At myBlueWellness, customizing the site to fit your needs is easy. First complete the HealthQuotient®, an online health risk assessment. The site will then be tailored to fit your personal health needs and provide you with informative health tools based on your assessment. myBlueWellness is a secure website, and your information will be kept private and confidential.

Use myBlueWellness as your personal resource for health and wellness information. You’ll have access to health tools and trackers, the latest news and information about health topics, and more. Since this website is powered by WebMD®, a respected source of online medical information, you can rest assured that this is a resource you can depend on for comprehensive and up-to-date health information.

February is American Heart Month, a great time to make healthy changes in lifestyle, for yourself and for those you love. Schedule a wellness visit with your primary care provider and set goals that will improve your heart health. Don’t let the cold weather keep you from your exercise routine. Eat healthy foods – frozen vegetables are a good substitute for fresh this time of year. Take all of your medication as prescribed. And of course, if you smoke, this is a great time to quit. Your heart will thank you!

Notes from

Dr. SchmidtAdvice from Associate Medical Director, Dr. Anne Schmidt

Blue Cross and Blue Shield of Alabama is an independent licensee of the Blue Cross and Blue Shield Association. myBlueWellness is a wellness website offered by Blue Cross and Blue Shield of Alabama and powered by WebMD,®

an independent company. HealthQuotient® is a health assessment tool for our

customers provided by WebMD.

Did You Know?

Oatmeal Pecan Waffles – makes 4 servings

Ingredients:For waffles: 1 cup whole-wheat flour

1/2 cup quick-cooking oats

2 teaspoons baking powder

1 teaspoon sugar

1/4 cup unsalted pecans, chopped

2 large eggs, separated

11/2 cup fat-free (skim) milk

1 tablespoon vegetable oil

For fruit topping: 2 cups fresh strawberries, halved

1 cup fresh blackberries

1 cup fresh blueberries

1 teaspoon powdered sugar

Directions:1. Preheat waffle iron.

2. Combine flour, oats, baking powder, sugar, and pecans in a large bowl.

3. Combine egg yolks, milk, and vegetable oil in a separate bowl, and mix well.

4. Add liquid mixture to the dry ingredients, and stir together. Do not overmix; mixture should be a bit lumpy.

5. Whip egg whites to medium peaks. Gently fold egg whites into batter.

6. Pour batter into preheated waffle iron, and cook until the waffle iron light signals it’s done or steam stops coming out of the iron. A waffle is perfect when it is crisp and well-browned on the outside with a moist, light, airy and fluffy inside. (Or make pancakes.)

7. Add fresh fruit and a light dusting of powdered sugar to each waffle, and serve.

Nutritional information per serving:

Calories ........................................340

Total fat ...................................... 11 g

Saturated fat ............................... 2 g

Cholesterol ........................... 107 mg

Carbohydrates .......................... 40 g

Total Fiber .................................... 9 g

Protein........................................ 14 g

Sodium .................................. 331 mg

Potassium ............................. 369 mg

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• About one-fourth of your plate should be filled with whole grains or starchy foods such as rice, pasta, potatoes, corn or peas.

• Another fourth should be protein foods such as pork, beef, fish, poultry or tofu.

• The last half of your plate should be filled with fruits and non-starchy vegetables like broccoli, carrots, cucumbers, salad, tomatoes and cauliflower.

Support healthy eating for everyone.• Learn to read food labels.

• Avoid buying supersized foods.

• Share a meal with a friend.

• Have your waiter half your entrée before you begin eating.

• Use a smaller plate.

• Avoid immediately going back for seconds.

Balancing your food choices helps ensure you are getting a variety of nutrients in your diet. A healthy diet emphasizes a variety of fruits, vegetables and whole grains. It also includes low-fat dairy and lean protein sources.

1 tablespoonA thumb (from the knuckle)

1 teaspoonThe tip of the thumb

2 to 3 ouncesThe palm of your hand

1/2 cupA rounded handful

1 cupA tight fist

Source: National Heart, Lung, and Blood Institute, retrieved from:http://healthyeating.nhlbi.nih.gov/(X(1)S(q4pknt451sjrro45injmsdqg))/default.aspx

Build a Healthy Eating Style

All food and beverage choices matter – focus on variety, amount, and nutrition.

• Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need.

• Eat the right amount of calories for you based on your age, sex, height, weight, and activity level.

• Building a healthier eating style can help you avoid overweight and obesity and reduce your risk of diseases such as heart disease, diabetes, and cancer.

Choose an eating style low in saturated fat, sodium, and added sugars.

• Use Nutrition Facts labels and ingredient lists to find amounts of saturated fat, sodium, and added sugars in the foods and beverages you choose.

• Look for food and drink choices that are lower in saturated fat, sodium, and added sugar.

o Eating fewer calories from foods high in saturated fat and added sugars can help you manage your calories and prevent overweight and obesity. Most of us eat too many foods that are high in saturated fat and added sugar.

o Eating foods with less sodium can reduce your risk of high blood pressure.

Make small changes to create a healthier eating style.• Think of each change as a personal

“win” on your path to living healthier. Each MyWin is a change you make to build your healthy eating style. Find little victories that fit into your lifestyle and celebrate as a MyWin!

• Start with a few of these small changes.o Make half your plate fruits and vegetables.

• Focus on whole fruits.

• Vary your veggies.o Make half your grains whole grains.o Move to low-fat and fat-free dairy.o Vary your protein routine.o Eat and drink the right amount for you.

Support healthy eating for everyone.• Create settings where healthy choices are available

and affordable to you and others in your community.

• Professionals, policymakers, partners, industry, families, and individuals can help others in their journey to make healthy eating a part of their lives.

Source: Content retrieved from ChooseMyPlate.Gov and www.fda.gov, January 2017.

The myBlueWellness newsletter is provided for general informational purposes to Blue Cross and Blue Shield of Alabama customers. Information contained in this newsletter is not intended to replace professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified healthcare provider regarding your healthcare needs. Never disregard professional medical advice or delay in seeking medical advice because of something you have read in this newsletter. Remember to check your benefits booklet for coverage information and limitations.

Blue Cross and Blue Shield of Alabama is an Independent Licensee of the Blue Cross and Blue Shield Association.

Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. Consider the health tips below to build a healthy eating style.

Activity Dairy Fruits Grains Limit Protein Vegetables

MyWins

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