2 PARTICIPATE IN DRIVEN TO WELLNESS

3 TRAIN YOUR BRAIN

3 CHECKLIST FOR PROMOTING BRAIN HEALTH

4 EXERCISE FOR THE HEALTH OF IT

4 TAKE THE “PLOP TEST”

5 EXERCISE FOR A HEALTHIER BODY AND MIND

5 DON’T RESIST RESISTANCE TRAINING

6 MORE WAYS TO TRAIN YOUR BRAIN

7 YOUR BRAIN ON WALKING

8 COLOR YOUR PLATE

9 TIPS TO HAVE MORE FRUIT AND VEGGIES

11 DAILY VITAMINS FOR YOUR BRAIN

12 HEALTHY RECIPES

14 BEAT DIABETES

15 ORAL HEALTH HABITS TO BOOST YOUR WELLNESS

WHAT’S INSIDE:

The Western Pennsylvania Teamsters and Employers

Welfare Fund

DRIVEN TO WELLNESSFOOD FOR THOUGHT

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PARTICIPATE IN DRIVEN TO WELLNESS

Protect your health and save money with the Driven to Wellness program. Simply complete your annual preventive exam and become eligible for the 2017 health care plan with the lowest cost sharing.

The exam* must include:

• Blood pressure

• Height/weight

• Lipid panel (cholesterol) or fasting blood glucose

Both you and your spouse must get your exams before Sept. 30, 2016, to qualify for the 2017 health plan with the lowest cost sharing. If you have any questions, please contact Member Service at 1-800-241-5704.

* A urinalysis and complete blood count (CBC) are not required as part of your preventive exam and are not covered as routine services.

Both you and your spouse must get your exams before Sept. 30, 2016, to qualify for the 2017 health plan with the lowest cost sharing.

SAVE ON YOUR 2017 HEALTH CARE COSTS

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TRAIN YOUR BRAIN

Over the past few issues, you have been introduced to ways that you can enhance your lifestyle to help you preserve and promote your brain health. Among other things, you’ve discovered the role of nutrition in cognition, brain-boosting foods, how stress hormones affect your memory and ways to change your thought patterns to benefit your mental and emotional health.

We’ve talked a lot about daily lifestyle choices. What steps have you taken to Maintain Your Mind? When the time is right for you, take a few moments to consider the list below and place a check next to the practices you have decided to make a regular part of your routine, or think about if you plan to adopt any of them in the near future.

This issue introduces you to the brain-boosting benefits of physical activity and ways to make it part of your day. Your doctor or health care provider is always your best resource for determining if physical activity is appropriate for you. Please consult with your health care provider before engaging in any physical activity that may have injuries and health risks associated with it.

A LIFESTYLE PROGRAM TO PROMOTE BRAIN HEALTH

There is no single drug that can give the same overall benefit to health that physical activity does. Everything that gets worse as we grow older gets better with exercise.

— I-min Lee, MD, Harvard Medical School

CHECKLIST FOR PROMOTING BRAIN HEALTH

Lifestyle Practices I do this regularly

I eat at least seven servings of colorful fruits and vegetables each day.

I eat salmon or other cold-water fatty fish at least two times per week.

I “unplug” from my email, cell phone and online devices.

I engage in deep breathing exercises or some other stress management practice.

I do things that feel meaningful and give me a sense of purpose.

I get enough sleep to feel adequately rested.

I engage in prayer, meditation or other means of focusing inward.

I listen to classical or other relaxing music. not yet, but I plan to in the next month

Not yet, but I plan to in the

next month

Not yet, but I plan to in the next 3 months

OTHER THINGS I DO TO PROMOTE THE HEALTH AND WELL-BEING OF MY BRAIN:

1.

2.

3.

4

EXERCISE FOR THE HEALTH OF IT

Exercise and physical activity are good for you … period. In fact, exercise and physical activity are considered the cornerstone of almost every healthy aging program. Scientific evidence suggests that people who exercise regularly live longer and live better. And everyday activities that keep your body moving — such as gardening, walking the dog and taking the stairs instead of the elevator — can help you continue doing the things that you enjoy and stay independent longer.

Specifically, regular exercise and physical activity can reduce your risk of developing some diseases and disabilities that

often occur with age. For instance, balance exercises help prevent falls, a major cause of disability in older adults. Strength-training exercises build muscles and help you reduce the risk of developing osteoporosis. Flexibility or stretching exercises help keep your body limber and give you the freedom of movement you need to do your everyday activities. Exercise may even be an effective treatment for certain chronic conditions. People with arthritis, high blood pressure, heart disease or diabetes can benefit from regular exercise. Scientists have long known that regular exercise causes certain changes in the hearts of younger people. These changes, which include lowering resting heart rate and increasing heart mass and stroke volume (the amount of blood pumped with each heart- beat), make the heart a better pump. Evidence now suggests that people who begin exercise training in later life (i.e., in their 60s and 70s) can also experience improved heart function. In one study, researchers from the National Institute on Aging’s Baltimore Longitudinal Study of Aging observed a decrease in the risk of coronary events, such as heart attacks, in older male participants who engaged in high-intensity physical activity (i.e., lap swimming, running, etc.).

TAKE THE “PLOP TEST”One sign that you’re not getting enough exercise is whether or not you “plop” down when you sit. If you don’t get adequate exercise, especially to maintain strength in your lower body muscles, you will gradually adjust to how you do many activities of daily living, including sitting down and standing up.

To take the plop test, stand up and then slowly sit in your chair using only your leg muscles to sit. Do not use your hands or arms to help you get up or down. Repeat this “controlled sit” several times — again without using your hands or arms to help. Do the plop test using a hard chair, then repeat the test using a soft couch or lounge chair.

What are your findings? Do you plop down into the chair when you sit? Can you stand up using only the strength of your legs and gluteus (buttock) muscles? What happens when you sit on a couch or other seat that is lower to the ground? Can you do a controlled sit or do you plop?

It’s important to maintain general muscle strength, including leg and lower body strength, to carry out simple tasks of daily living. You use your lower body strength (i.e., leg muscles) to do daily tasks, such as sitting in and getting up out of the chair, sitting in the bathroom, getting in and out of the bathtub or climbing in and out of bed. You use your upper body strength to take a gallon of milk out of the refrigerator, bring groceries in from the car, open doors, etc.

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Developing a regular habit of exercise — no matter what your age — is a major preventive strategy for age-related memory problems. So it’s important to establish a regular routine now to reap future brain benefits.

It’s a no-brainerRegular exercise not only improves cognitive ability, but it also benefits mental and emotional health. In fact, countless studies have demonstrated a relationship between exercise and enhanced mood, as well as increased self-esteem and confidence.

So, what’s the bottom line about the brain and exercise? Regular exercise isn’t a cure for Alzheimer’s disease or other cognitive disorders, but it will likely improve your brain function and help you stay sharper longer, not to mention all the other benefits to your health and well-being. Physical exercise makes the whole body healthier.

You may already know that regular exercise adds years to your life and life to your years. What you may not know is that regular exercise can also take years off your aging mind. How does physical activity improve brain health?

Exercise stimulates circulation and increases blood flow to the brain, bringing it extra oxygen, glucose for fuel and other nutrients.

A review of studies in the British Journal of Sports Medicine showed that regular aerobic exercise, such as walking and jogging, may delay or even reverse age-related declines in brain function, as well as declines associated with Alzheimer’s disease and dementia (Erickson and Kramer, 2009). The review also found that:

• Regular exercise has the ability to positively influence task coordination, planning, memory and sharpness of thought.

• Regular exercise leads to improvements in the brain function of Alzheimer’s disease patients.

• Six months of aerobic exercise has been shown to reverse age-related cognitive decline and increase the ability of the brain to grow and develop in older adults.

EXERCISE FOR A HEALTHIER BODY AND MIND

DON’T RESIST RESISTANCE TRAINING

Aerobic exercise isn’t the only thing that benefits cognition and brain health. Strength training may help prevent cognitive decline, as well. If you’re looking for another reason to gain muscular (and bone) strength, consider that your “mental muscles” will benefit, too (Liu-Ambrose and Donaldson, 2009). Try leg squats to strengthen your lower body and prevent the “plop” response!

Starting position• Stand in front of a chair with your feet hip-width apart and your weight evenly balanced.

Squatting position• Place your hands on your hips and slowly squat down like you are going to sit in the chair. Inhale throughout the downward motion. Be sure not to let your knees extend past the toes and try to keep your back straight.

• Before reaching the chair, slowly stand up into an erect position, pushing with your leg muscles. Exhale throughout the upward movement.

• Repeat 10 to 15 times. Work up to three sets of 10 to 15 repetitions. Add light hand weights when the exercise becomes easy.

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MORE WAYS TO TRAIN YOUR BRAIN

There are dozens of ways to enhance brain health. Your only limit is your imagination. Activities that require skill, hand-eye coordination, the use of a non-dominant body part (i.e., using your left hand when the right hand is dominant) and concentration engage different areas of the brain. Coming up with a strategy and executing it while playing a game helps to train your brain. Here are just a few ideas:

• Gardening• Ballroom dancing• Yoga• Tai chi• Pilates• Cycling• Water aerobics• Swimming• Mountain biking

Yes, even ping-pong is an excellent game for your brain. In fact, in the book, Making a Good Brain Great, Daniel Amen, MD, calls ping-pong “the best brain sport ever” and likens it to “aerobic chess.” Not only is it highly aerobic, but many different areas of the brain are used to track the ball and plan strategies.

GIVE THIS A TRYYoga has long been shown to affect mood. One yoga pose, called Superbrain Yoga, is said to combat “brain drain” by stimulating acupressure points on the earlobes. It can be done in just a few minutes, and it’s better for you than an extra cup of coffee or a high-sugar snack!

Step 1Place your left hand on your right earlobe, thumb on the front of the lobe with fingernail facing out and second finger behind the earlobe. With your right hand, grasp your left earlobe, again keeping your thumb on the front of the lobe, facing out. Press both earlobes, making sure your left arm is close to your chest and inside your right arm.

Step 2As you press on the earlobes, squat down, keeping your back straight. Do 10 to 12 deep bends, inhaling through the nose on the way down and exhaling through the mouth coming up. Place a chair underneath you as a safety precaution. Repeat daily.

You can read more about Superbrain Yoga online.

• Hiking• Dog walking• Racquetball• Tennis• Basketball• Bowling• Ping-pong or table tennis• Badminton• Baseball or softball

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6YOUR BRAIN ON WALKING

YOUR BRAIN ON EXERCISEWhile more evidence is needed to confirm the amount of exercise that benefits the brain, there’s no doubt that anything is better than nothing. You can reap the benefits with fairly simple activities, like walking for 30 minutes per day and strength training for 30 to 40 minutes each week. The exercise guides on this page can help you start a walking program.

Walking is one of the easiest and best forms of exercise. All you need is a good pair of shoes, comfortable clothes and a positive outlook. Just getting started? Follow these simple steps.

Getting started1. Walk out the door of your home or workplace.

2. Walk for five minutes. Turn around and walk back.

3. Do this 10-minute walk for one week.

4. The next week, add a total of five more minutes (2.5 minutes each way).

5. Continue adding five additional minutes each week (2.5 minutes each way) until you reach a total walk time of 30 minutes.

6. Don’t want to stop at 30 minutes? Continue adding five minutes until you reach your goal. Vary your walk times.

Do you want to go from being a walker to being a runner? After you’ve mastered a 30-minute walk, try a run-walk routine. Every three to five minutes of walking, run for about 30 to 60 seconds. Alternate between walking and running, gradually doing more running than walking. Always exercise at the pace that allows you to talk and carry on a conversation comfortably.

Motivation and movingA significant challenge to train your brain is staying motivated. Many experts recommend scheduling specific times for exercise each week and sticking with your schedule for the first few months until it becomes a habit. Here are three more ideas for staying motivated:

1. Make physical activity part of your day. Keep your walking shoes handy and travel by foot every chance you get.

2. Make physical activity a social engagement. If anything can hold you accountable, it’s your friends. It also makes exercise more fun!

3. Make physical activity “count.” Use a pedometer or accelerometer to count your steps and set personal goals for self-improvement.

Use an online tracking toolUse an online tracker to measure, record and track your physical activity to help train your brain. An online tracker can give you a panoramic view of your journey to better health, as well as support and encourage you along the way.

• Log in to your Highmark member website.

• Select the Wellness tab.

• Click on Health Trackers to start tracking online, or

• Select Health Assistant for ideas to set and reach your goals.

While you’re logged in, check out the other lifestyle improvement programs that are offered through your health care company.

“Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.”

— John F. Kennedy

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THE COLOR OF YOUR HEALTHColorful fruits and vegetables provide the wide range of vitamins, minerals, fiber and phytochemicals your body uses to maintain good health and energy levels, protect against the effects of aging, and reduce the risk of cancer, heart disease and other chronic conditions. Because many phytochemicals and other health-promoting compounds found in fruits and vegetables are associated with their color, it’s essential to sample a complete color palette every day for optimal health benefits.

This issue’s color palette is red. Red fruits and vegetables are packed with nutrients and phytochemicals. Many red fruits and vegetables are high in vitamins C and A, potassium and the phytochemicals lycopene, anthocyanins, ellagic acid, phenols and pectin. Lycopene is a carotenoid that gives tomatoes, watermelon and many other fruits and vegetables their red color. Lycopene is a strong antioxidant and helps to protect against the development of cancer, atherosclerosis, macular degeneration and other chronic diseases. Anthocyanins inhibit enzymes that cause inflammation, and ellagic acid is also an antioxidant.

Studies suggest that these powerful phytochemicals help protect the brain from age-related decline. Phenols, which are found in red fruits like cranberries, raspberries and strawberries, are linked to cholesterol reduction and other heart-protective benefits. Phenols are also associated with urinary and digestive tract health. The pectin contained in many red citrus fruits is a soluble fiber that lowers cholesterol levels. As with other phytochemicals, researchers believe that many of the health-promoting compounds found in red fruits and vegetables work interactively. Despite inconclusive evidence on the benefit of this phytochemical in supplement form, annual sales of lycopene supplements continue to soar into the millions. A wiser investment would be to purchase more red fruits and vegetables and include them in your diet every day.

Choosing red fruits and vegetables as part of a healthy diet and lifestyle may help to:

• lower risk of some cancers

• reduce risk of macular degeneration

• maintain heart health and reduce cholesterol

• protect the brain from age-related decline

• maintain memory function

• preserve urinary and digestive tract health

Red apples

Blood oranges

Cherries

Cranberries

Dried cherries

Dried cranberries

Pomegranates

Radicchio

Red grapes

Radishes

Red grapefruit

Red grapefruit juice

Red bell peppers

Red onions

Red pears

Red plums

Red potatoes

Red raspberries

Red romaine lettuce

Rhubarb

Strawberries

Tomatoes (all forms)

Watermelon

RED FRUITS AND VEGETABLES

Color Your Plate

Take-home tips

1. Add chopped radicchio to your dark green leafy salads, or purchase bagged lettuce mixtures that contain radicchio.

2. Substitute the red varieties of onions and potatoes in recipes that call for traditional white versions.

3. Look at your grocery cart and ensure you have lots of red color before leaving the produce section.

4. Top homemade pizza with lots of sliced tomatoes, red bell peppers and red onion.

5. Sliced red pears, strawberries, dried cranberries, pomegranate seeds and red grapes make delicious additions to a mixed greens salad. Dress with a low-fat vinaigrette.

6. Keep a bag of dried cranberries or cherries handy for a quick, sweet snack.

7. Stock your freezer with frozen strawberries and raspberries to add to fruit smoothies.

RED

9

TIPS TO ADD MORE FRUITS AND VEGGIESBreakfast:

Top your favorite hot or cold cereal with fresh or dried fruit.

• Make a fruit-yogurt parfait.

• Keep frozen fruit on hand to make a fruit smoothie for a quick breakfast.

• Drink a glass of tomato or vegetable juice. Or keep six-ounce cans in your refrigerator to grab and go.

• Choose only pasteurized,100 percent fruit juice, but watch portions. Use a six-ounce juice glass.

• Top toast, pancakes or waffles with fruit sauces made from rhubarb, apples, pears, peaches or mangoes. Cook fresh or frozen fruit for 20 to 30 minutes, uncovered, over medium heat. Sweeten as desired using a sugar substitute or a small amount of sugar and flavor with ground cinnamon, allspice, ginger or nutmeg.

• Make a vegetable omelet or a vegetable breakfast wrap. Sauté your favorite chopped vegetables (onions, peppers, mushrooms, etc.), scramble an egg or egg substitute and roll up in a whole grain wrap for for a healthy, homemade version of convenience food.

• Toast a whole grain pita half and stuff with peanut butter, a sliced banana and dried cranberries. Delicious!

• Make a PBJ quesadilla. Spread peanut butter on a whole wheat tortilla. Microwave for 30 to 45 seconds or until peanut butter is bubbly. Spread with apricot 100 percent fruit spread and sprinkle with chopped apricots. Roll up and enjoy.

Lunch:

Pack a variety of finger-food fruits and vegetables, such as apple wedges, orange segments, grapes, baby carrots, broccoli spears, sugarsnap peas or cherry tomatoes.

• Take advantage of seasonal produce for cost savings.

• Put several layers of tomatoes, lettuce and other vegetables on your favorite sandwich, and open wide!

• Stuff a pita sandwich with sliced cucumbers, tomatoes, alfalfa sprouts and greens.

• Ask for all the available veggies — lettuce, tomatoes, onions, peppers, yellow peppers, etc. — at your favorite sub shop. Ask them to add extras.

• Spin some extra lettuce at dinner time to save for a lunch salad.

Dinner:

Begin your meal with a large salad.

• Prepare enough vegetables to fill half your plate with salad or cooked vegetables.

• Fresh, frozen, cooked, raw, or canned vegetables … they’re all good. Use a variety to prevent boredom.

• To avoid salad burnout, change salad dressings frequently and use different varieties of lettuce.

• Caramelize vegetables and take them from humdrum to fabulous.

• Add more vegetables to your favorite entrées, such as lasagna, casseroles and pasta dishes. Keep your freezer stocked with diced onions, peppers and carrots for quick preparation.

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STOCKING YOUR KITCHEN TO GET 10Achieving the goal of consuming five to 10 servings of fruits and vegetables daily requires a well-stocked kitchen. It’s essential to develop good shopping habits to maintain an adequate supply of your favorite fruits and vegetables. Take advantage of seasonal items or special sales to stock up and save money. Plan one or two trips to the grocery store each week to restock fresh produce, or buy fresh produce at different degrees of ripeness. Be sure to store fresh produce properly for longer preservation. There are many time-savers available in the grocery store to help you meet your fruit and vegetable goals without spending too much time in the kitchen. Look for fruits and vegetables that are already chopped, diced, shredded or partially prepped, available in the fresh produce, canned goods and freezer sections.

In the refrigeratorSeasonal fresh fruit:Apples, apricots, cherries, grapes, nectarines, peaches,pears, plums, lemons and limes

Seasonal fresh vegetables:Asparagus, assorted bell peppers, broccoli, brusselssprouts, cauliflower, green and purple cabbage, green beans, baby carrots, shredded matchstick carrots,broccoli coleslaw, cherry or grape tomatoes, tomatoes, shredded coleslaw mix, romaine or other leaf lettuce

In the freezerAssorted frozen fruit:Frozen raspberries, blueberries, ripe bananas, peach slices, mixed berries, mango slices

Assorted frozen vegetables:Frozen carrots (whole, sliced, diced), broccoli spears, cau-liflower, green beans (whole, cut, French-cut), green peas, chopped spinach, lima beans, brussels sprouts, assorted vegetable blends, pepper-onion stir-fry, diced onions,diced green peppers, frozen diced carrots

In the pantryBananas, raisins and prunes; dried apricots and cranberries;dried blueberries and cherries; assorted onions (red, white and sweet); diced green chilies; assorted canned vegetables

Assorted canned unsweetened fruit and vegetables:Peaches, pears, mandarin oranges, mango, papaya, fruit cocktail, pineapple, red-skinned potatoes, sweet potatoes or yams, assorted winter squash

Assorted canned beans:Black, kidney, cannellini, or pinto beans; chickpeas; lentils

Assorted dried beans:Lima, pinto, great northern, navy

Assorted dried lentils:Red, yellow or black

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DAILY “VITAMINS” FOR YOUR BRAINThere are so many reasons to make exercise one of your daily choices. Here are some ideas for taking your daily “vitamin.”

DAILY VITAMINSMonday Get up 15 minutes earlier than usual and get your body moving.

Tuesday Practice Superbrain Yoga during an afternoon break.

Wednesday How long has it been since you’ve danced? Turn up some music and give it a try.

Thursday Do resistance exercises with hand weights during your favorite television show.

Friday Take a walk during your lunch break.

Saturday Dig in your garden or do some yard work.

Sunday Go for a hike or a bicycle ride with your family or some friends.

BRAIN-BOOST CHALLENGE 1Take a little time today to give your brain a workout with this word search. Train your brain while having fun!

Exercise words

yoga

pilates

tai chi

aerobics

strength training

ping pong

volleyball

basketball

cardio

stretching

u b t t o h f s l g n g n g g i

r a v i k t a h p i n a t a u c

o s o e t c a r d i o i g i a b

l k l a y a l p n b l o n k b t

l e l i g o g n b u s a i n m i

e t e o g n i h c t e r t s u g

r b y f f p o i e l w p f e z r

b a b b s i j p n i a e i b s n

l l a b t o o f g a l f l t w i

a l l l g l r b e n k c t n i b

d o l g g b b r t a i c h i i w

i g i e t b o e g i n p g k b g

n n n i a b a r g o g s i y b c

g n i n i a r t h t g n e r t s

l t t c b b r n o s g a w b b l

a a s a p n a t c i e a g o s i

weight lifting

spinning

zumba

step

running

walking

jogging

biking

rollerblading

flag football

Be mindful of others

Remember that this program isn’t just for you. People of all ages can benefit from a healthy brain lifestyle, so share this information with your family and friends.

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QUICK ‘N EASY MARINARA SAUCE1 tablespoon extra virgin olive oil

1 medium onion, chopped

2 cloves garlic, crushed

8 ounces sliced fresh mushrooms

1 cup matchstick carrots

2 celery ribs, finely chopped

1 large green bell pepper, seeded and diced

1 teaspoon dried oregano

1/2 teaspoon dried thyme

1/2 teaspoon dried basil

1/4 teaspoon salt and 1/4 teaspoon ground black pepper

1 teaspoon granulated sugar

1 can (28-ounce) chopped tomatoes

1 can (6-ounce) tomato paste

Coat a large saucepan with non-stick cooking spray. Add oil and

heat. Add onion, garlic and mushrooms. Sauté for 2 minutes. Add

carrots, celery and green pepper. Cover and continue cooking until

vegetables are tender.

Add herbs, seasonings, sugar, tomatoes and tomato paste. Stir to

combine. Cover, reduce heat and simmer for 10 to 15 minutes.

Adjust seasonings. Makes 4 cups or 8 servings (1/2 cup per serving).

Nutrition facts per serving:

Calories 70, Protein 3 gm, Carbohydrate 12 gm, Dietary Fiber 3 gm,

Fat 2 gm, Saturated Fat trace, Sodium 325 mg

WATERMELON GAZPACHO SALAD3 tablespoons lime juice

2 tablespoons extra virgin olive oil

1 tablespoon honey

1/2 teaspoon salt

4 cups watermelon cubes

1 medium English cucumber, diced

1 medium red bell pepper, seeded and chopped

1/2 small red onion, finely chopped

1 clove garlic, crushed

Optional: 1/2 medium jalapeno pepper,

seeded and minced

1/4 cup chopped fresh parsley

Whisk together lime juice, oil, honey and salt in a small bowl.

Set aside. Combine watermelon, cucumber, bell pepper, onion,

garlic, jalapeno and parsley in a large bowl. Stir to blend. Pour

prepared dressing over mixture and toss to combine. Refriger-

ate for a couple of hours to blend flavors. Makes 6 servings.

Nutrition facts per serving:

Calories 97, Protein 1 gm, Carbohydrate 13 gm, Dietary Fiber 2 gm,

Fat 5 gm, Saturated Fat 1 gm, Sodium 180 mg

HEALTHY RECIPES

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RADISH DIP1/2 cup plain non-fat yogurt

1/2 cup lite sour cream

2 cups halved radishes

1/4 cup reduced-fat mayonnaise

1/4 teaspoon hot sauce, or to taste

1/4 teaspoon salt

1/4 teaspoon onion powder

1/8 teaspoon ground black pepper

Drain yogurt using a cheesecloth or a colander lined with paper

towels. Let set for 20 to 30 minutes. Place in a medium bowl and stir

in sour cream. Set aside.

In a food processor or blender, coarsely chop radishes, pulsing

several times.

Add mayonnaise, hot sauce, salt, onion powder and pepper.

Pulse several times or until well combined. Add to yogurt

mixture; stir well. Cover and chill to blend flavors. Garnish with a

sliced radish, if desired.

Serve with assorted cruciferous vegetables, such as broccoli, cauli-

flower and kohilrabi.

Makes 1-1/2 cups dip (1/4 cup per serving).

Nutrition facts per serving:

Calories 30, Protein 2 gm, Carbohydrate 3.5 gm, Dietary Fiber 1 gm,

Fat 1 gm, Saturated Fat trace, Sodium 160 mg, Calcium 50 mg

BAKED APPLES WITH CRANBERRIES1/2 cup Splenda® sugar substitute

1 tablespoon cornstarch

Pinch ground cinnamon

Pinch ground nutmeg

1-1/2 cups apple cider or apple juice

1/2 cup dried cranberries

1 tablespoon butter

8 Jonagold or other red baking apples

Combine Splenda, cornstarch, cinnamon and nutmeg in a

medium saucepan. Stir in cider and dried cranberries. Bring to

a boil over medium heat. Reduce heat and simmer, uncovered,

for 10 to 15 minutes, or until cranberries are tender and cider

mixture is reduced. Stir in butter until melted.

Remove cores from apples. Remove about 1 inch of peel from

the top of each apple.. Place apples in a baking pan coated with

nonstick cooking spray. Fill centers with fruit. Spoon remaining

mixture over apples.

Bake uncovered at 350° F for about 45 minutes, or until apples

are tender when pierced with a fork. Makes 8 servings.

Nutrition facts per serving:

Calories 116, Protein trace, Carbohydrate 27 gm, Dietary Fiber 4 gm,

Fat 2 gm, Saturated Fat 1 gm, Sodium 16 mg

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BRAIN-BOOST CHALLENGE 2TRY THIS MAZE. IT’S SURE TO CHALLENGE YOUR MIND.

Make up your mind

Being active is about engaging in physical activities that you enjoy, give you energy and get you moving. If you’re already active, your brain and body are getting these benefits.

If you could be more active, now is the time to make up your mind.

BEAT DIABETESLower your risk with lifestyle changes We’re all at risk for developing type 2 diabetes due to excess weight, a non-active lifestyle or family history. Type 2 diabetes can have complications, such as nerve, kidney and heart damage. Lifestyle changes can help you to avoid the disease.

Move MoreRegular exercise can help you lose weight, lower your blood sugar and boost your response to insulin to keep your blood sugar in a normal range. If you aren’t active, start out with five or 10 minutes a day. Aim for 30 minutes of exercise a day, five days a week. Then increase your time each week.

Lose WeightIf you are overweight, losing five to 10 percent of your body weight has the biggest effect on preventing diabetes. Avoid fad diets. Focus on variety and portion control instead as part of an overall healthy eating plan. Add an exercise program for faster results.

Eat HealthyFoods high in fiber can help you maintain blood sugar levels. These include fruits, vegetables, beans, whole grains, nuts and seeds. They lower your risk for heart disease and help you lose weight. Read labels. Look for the word “whole grain” on bread, pasta and cereal. Limit saturated fats and eliminate trans fats. Give up sugary soft drinks and avoid alcohol. They contain carbohydrates that can raise blood sugar.

Quit TobaccoSmoking can increase your risk of developing diabetes. If you smoke, enroll in a tobacco cessation program, use nicotine-replacement therapy or join a tobacco cessation support group.

You can beat diabetes. Make the little lifestyle changes that can make a big difference in your risk. If you’re concerned about diabetes, talk to your doctor or call a Blues On CallSM health coach at 1-888-BLUE-428 (1-888-258-3428).

15

Taking care of your teeth is very important. If you do not brush, acids in your mouth can break down tooth enamel and cause cavities. This can cause:

• Bad breath • Pain • More trips to the dentist

No one wants to have bad breath or go to the dentist more than they already have to!

How can this be prevented?1. Always brush your teeth twice a day. This is the first and foremost requirement for maintaining a healthy mouth.

2. Buy a toothbrush with soft bristles that has a good grip so that you don’t hurt yourself while brushing your teeth. Hard bristles can damage your teeth.

3. Brush your teeth for a minimum of two minutes to make sure plaque and other bacteria are not left behind.

4. Floss once a day to get rid of all that leftover food between your teeth.

5. Change your brush after every three months. Plus, change your toothbrush after you have had a cold.

6. Visit your dentist every six months to have your teeth professionally cleaned and checked, and to get advice on your oral health.

Visit UnitedConcordia.com for more tips for a healthier mouth.

ORAL HEALTH HABITS TO BOOST YOUR WELLNESS!

*All benefits under your health plan are subject to the terms of the benefit agreement and applicable state law.

Blues On Call is a service mark of the Blue Cross and Blue Shield Association.

Highmark Blue Cross Blue Shield is an independent licensee of the Blue Cross and Blue Shield Association.

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