Live Your Healthy Lifestyle

Healthy tips that fit your lifestyle in Pennsylvania, powered by Geisinger Health Plan

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Warm up with apple crisp

The crisp fall weather has arrived. Apples are in season September to November and make a yummy snack when eaten fresh or as the perfect ingredient in warm, fall desserts.  

WARM APPLE CRISP

Yield: 6 servings Prep time: 10 minutes Cook time: 45 minutes

Ingredients:

4-5 large red or golden delicious apples (about 3 pounds), unpeeled and sliced (about 5 cups)

2 ½ tablespoons brown sugar

3 tablespoons whole-wheat or all-purpose flour

1 ½  teaspoon vanilla extract

1 teaspoon ground cinnamon

2 tablespoons lemon juice (optional)

Topping

½ cup walnuts or almonds, finely chopped

¾ cup old-fashioned or quick-cooking oats

2 ½ tablespoons brown sugar

3 tablespoons whole-wheat or all-purpose flour

2 tablespoons ground flaxseed (optional)

½ teaspoon ground cinnamon

3 tablespoons canola oil

Directions

Preheat the oven to 400°F.

Place the sliced apples, vanilla and lemon juice (optional) in a large bowl. Mix to combine. Add brown sugar, flour and cinnamon to the bowl and toss to coat the apples.

Place the apple mixture in an 8 x 8-inch baking dish.

To make the topping, place the nuts, oats, brown sugar, flour, flaxseed (optional), and cinnamon in a medium bowl and stir to combine. Add the oil. Stir until mixture is crumbly. Spread the topping evenly over the fruit mixture.

Bake 40 to 45 minutes, or until the fruit is soft and the topping is golden brown.

Note: If the top is browning too quickly, cover with foil halfway through the cooking time.  

Serve warm with a small scoop of fat-free vanilla ice cream.

Image: Thinkstock

Source: adapted from www.eatright.org.

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Heading to the fair? Here’s what to eat.

Enjoy your time at county fairs and carnivals with these 3 tricks to help you stay on track:

Drink plenty of water and stay hydrated.  

Ask for an extra plate and share your favorite food.  The portions at fairs were made for sharing.

Wear comfortable shoes and make sure to get in some extra steps as you enjoy the fair.

It can be hard to find healthy options when fair food is typically bigger, better, and everything is deep fried. There can still be healthy choices to enjoy at the fair. Below are some tips to help you navigate food at the fair.

Image: Thinkstock;

Source: http://msue.anr.msu.edu/news/county_fair_food_how_to_make_healthy_food_choices

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Flu season is here!

Even healthy people can get the flu, and it can be serious. Everyone 6 months of age and older, with rare exceptions, should get a vaccination. Talk with your primary care physician if you have any questions.

A new season brings new strains. There are many flu viruses, and they are always changing. Each year a new vaccine protects against three or four viruses that are likely to cause sickness. Even when the vaccine doesn’t exactly match these viruses, it may still provide some protection. You can’t get the flu from a flu shot. The viruses in flu shots are either dead or don’t contain virus particles. Antibodies develop about two weeks after vaccination, so you’re protected quickly. Where can members go for a no-cost flu vaccine? We make it easy to protect yourself against the seasonal flu, in two convenient ways.

Your physician’s office Your primary care physician will administer the flu vaccine at no cost to you.

Participating pharmacies Local retail pharmacies can administer the flu vaccine at no cost. Visit TheHealthPlan.com to search for participating pharmacies in your area.

Please note: 

The vaccine must be administered by a pharmacist, who bills us directly through the online  pharmacy claims system.

Not all pharmacies offer flu vaccines.

There are state regulations, such as age, regarding who can receive a vaccine from a pharmacist.

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So you want to run a marathon?

Running your first marathon can be nerve-wracking. However, it can be just as rewarding. It’s important to remember, you can do it! Here are eight tips to help you conquer first-time nerves.

1. Most people feel the same way.

You are not alone. Other running enthusiasts share your fears. Because you have people around you the same thing, there is a sense of community and you quickly feel part of a family. Whether you run a 5k or an ultra-marathon, there’s a good chance most people around you will also be feeling anxious. 

2. Work up to it.

Before running a full marathon, you should start out by running 5ks and 10ks, working your way up to half marathons and marathons. Don’t jump in to the big runs as your first big race! Save those when you become a seasoned runner.

3. Trust in yourself and your training.

Whatever your reason for running a marathon, let it motivate you. You wanted to run one before a certain age, to beat a personal record or just to say you finished a race— the reason doesn’t matter. What does matter is that you believe in yourself. You may do better than you ever imagined!

4. Research the race.

The last thing you want is to be confronted by surprises. Not being prepared is one of the worst things you can do. Don’t spend too much time analyzing every single aspect of the course. However, coming upon unexpected hills or obstacles can hurt your performance. Most races have a website that you can check out, or you can always call or email the organizer to get details about the race course. 

5. Get there early.

Now is not the time to be fashionably late. Arriving an hour before the race starts should give you plenty of time to get yourself acquainted with your surroundings. You’ll also have plenty of time to pick up your number, hit the bathroom and do whatever else you need to prepare for the race.

6. Embrace the nerves.

Nerves don’t always have to be a bad thing. You can use them to your advantage to perform better. Nerves can equal motivation.

7. Be prepared.

Preparation is key to a good race. Make sure your sneakers aren’t brand new but comfortable. Decide if you will run with music or not. Make sure you get enough sleep the night before the race, which may be hard to do because of your excitement. However, you don’t want to be dragging the day of the race. Sleep is essential for you to perform at your best, both physically and mentally.

8. Enjoy!

All your hard work has finally come together. Don’t get inside your head. Distract your mind with music or the people who are there supporting you. Before you know it, you will be heading toward the finish line and completing your accomplishment!

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Tasty Tuesday: Celebrating Acorn Squash Day

We’re celebrating Acorn Squash Day-which was September 7-with this sweet, nutty, and quick side dish. You can find acorn squash at your local farmers’ market or grocery store now!

Simple Baked Acorn Squash

Yield:  4 servings

Prep time:  5 minutes

Cook time:  60 minutes

Ingredients

2 whole acorn squash

1 teaspoon butter

2 teaspoons maple syrup

Cinnamon, sprinkle to taste

Directions:  

Preheat oven to 400 degrees.

Cut each squash in half with a sharp knife. (CAUTION:  The skin can be tough, so be careful not to cut yourself.)

Scrape out seeds and stringy insides with a spoon.

Place on a baking sheet, cut sides down.

Bake for 30 minutes and remove from oven.

Melt butter.

In a small bowl, combine melted butter, maple syrup and cinnamon.  

Flip squash so that the cut side is now facing up. (CAUTION: Squash will be hot.)

Brush mixture all over the inside the squash.

Bake for another 20-30 minutes until the squash is tender when pierced with a fork. Serve 1 half per person.

Source: www.foodnetwork.com

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What to do before a workout

There's a lot of information telling us what to before a workout — training, supplementation and the best practices — and it can be overwhelming.  We are all different, and what may work for one individual may not work for another. The following is the latest research about hydrating and fueling, two of the most important things you can do before a workout.

Hydrate: Your workout performance can be reduced with just 1 percent loss of body fluids. By going into a workout dehydrated, it will decrease your time to exhaustion and will inhibit your performance.  

Fuel: Should you do aerobic activity on an empty stomach or after fueling? That is a long-established debate. Doing cardio on an empty stomach can help tap into fat stores (because glycogen stores are low or depleted), but this doesn’t necessarily translate into the best or most intense workout. The body’s main source of energy is carbohydrates, which it can use during high-intensity exercise because it requires less oxygen to metabolize. Training at a greater intensity helps increase post-exercise oxygen consumption (EPOC), which makes it possible to continue to burn fat beyond a workout. Conversely, when you exercise at lower intensities (using fat as a fuel source), your body will not be able to burn energy at the same rate as it did when exercising using carbohydrates as the primary fuel source.

A carbohydrate like a whole grain food with a fruit and protein are the best choices to go into a workout feeling fueled. But don’t eat too much to become overly full. A slice of whole wheat toast with a tablespoon of peanut butter and half of a banana is an example of a perfect choice.

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Tasty Tuesday: Coconut oil

Coconut oil is getting a lot of attention these days. It is stealing the spotlight as the latest health trend to help lower high cholesterol, promote weight loss, and protect against cancer, but it’s important to understand all the facts. Keep reading to learn more. 

Taste

It has a sweet, nutty flavor and can add a hint of tropical taste to your favorite dish. If you do use coconut oil, choose “virgin or unrefined” rather than “refined or partially hydrogenated” oils. It is often used as a substitute for shortening or butter in a vegan diet.      

Is it healthy?

The bottom line: There is not enough evidence to support any of the recent health claims. Coconut oil contains about 85%-90% saturated fat (which is the fat that raises cholesterol and clogs your arteries). This is actually more than butter, which contains 50%-60% of saturated fat.

Proceed with caution. Coconut oil is high in calories, so if you do use it to cook, try a little at a time (1-2 teaspoons) a couple times a week. Most other days use heart-healthy cooking oils, like canola or olive oil. 

Source: www.eatright.org

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Hydrate and fuel

Two of the most important things you can do before a workout: hydrate and fuel. There are a lot of fitness fads telling us about training, supplementation and best practices prior to working out. Sometimes, it can be overwhelming. We are all different and what may work for one individual may not work for another. Below is the latest research about two of the most important things you can do before your next workout.

Hydrate: If you lose just one percent of body fluids, your workout performance will suffer and you’ll most likely get exhausted much faster. Don’t hinder your next workout. Hydrate. Hydrate. Hydrate. It will be much easier to reach your fullest potential while exercising. 

Fuel: Should you exercise on an empty stomach or after a fueling up with a snack? That has been a long-established debate. Doing cardio on an empty stomach can help tap into fat stores, but it doesn’t always translate into the best workout. Carbohydrates are the body’s main source of energy. Your body can use carbohydrates during high-intensity workouts because it requires less oxygen to metabolize. Training at a greater intensity helps your body burn fat even after your workout. Conversely, when you exercise on an empty stomach, your body will not be able to burn energy at the same rate because it’s using fat stores for energy, instead of carbohydrates from a snack. This results in you having a less intense workout, and your body will less likely burn fat after you stop exercising. 

What is a good fuel snack?

A carbohydrate (like a whole grain food) with fruit and protein are the best choices eat. You’ll go into a workout feeling fueled. But, don’t eat too much and stuff yourself. A slice of whole wheat toast with a tablespoon of peanut butter and a half of a banana is a perfect. 

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National Potato Day

August days are hot and humid. Keep your kitchen cool and celebrate healthy spuds with this fast, microwave meal.

Did you know that potatoes are high in potassium? This mineral helps keep blood pressure at a healthy level. Potatoes are also low in calories and naturally fat-free.

MICROWAVE BAKED POTATOES

Yield: 1 serving

Prep time: 5 minutes

Cook time: 6-8 minutes

Ingredients

Russet potato or Sweet potato, medium to large size

Topping of your choice(see below)

 Toppings for russet potato

Salsa, black beans and avocado (or guacamole)

Broccoli and a sprinkle of fat-free cheese (cook frozen broccoli until thawed)

Hummus and chopped tomato and cucumber

Eggs and bacon (just a sprinkle of crumbled bacon)

Low-fat blue cheese, asparagus spears and chopped walnuts

 Toppings for sweet potato

Shredded chicken breast and BBQ sauce (go light on the sauce)

Your favorite chili (or Sloppy Joes) and green pepper and onions (cook frozen veggies until thawed)

Picnic leftovers (sliced steak or chicken and leftover grilled veggies)

Low-fat feta cheese (just a sprinkle) and steamed spinach

 Directions

Wash outside of potato.

Prick the outside of the potato a few times with a fork; make sure to prick all over.

Microwave on high for 6-8 minutes until tender or use the baked potato feature on your microwave.

 Remove from microwave and split open the potato. Be careful of the steam!

Increase ingredients as needed for additional family members.

Serve with a side salad.

Enjoy!

 Note: Any of these ingredients can be cut in half for a perfect mid-afternoon snack.

 Adapted from: www.eatright.org

Original source: http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/5-quick-and-healthy-meals-without-using-the-stove

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Five ideas for rotisserie chicken

A rotisserie chicken is simply a whole chicken that's cooked in an oven by turning it slowly on a metal rod. They’re often found near the deli section at local grocery stores. Use a rotisserie chicken to save time when preparing meals for your family. It’s a great option for dinner for the weeks you just don’t have enough time!

Our dinner ideas for the next five days:

Day 1: Pasta, chicken and vegetable stir fry

Day 2: Salad topper (see our chicken and strawberry salad recipe)

Day 3: Tacos, burritos, or enchiladas

Day 4: Cold chicken sandwich (see pesto chicken recipe below)  

Day 5: Pizza topping (buffalo chicken), calzone or stromboli filling

Pesto chicken salad pitas

Yield: 4 servings     Prep time: 5 minutes

Ingredients

¼ cup low-fat mayonnaise

4 tablespoons prepared pesto

2 cups rotisserie chicken; shredded

½ cup grated carrot (about 1 medium carrot)

4 whole wheat pita rounds, cut in half and split open

1 cup spinach leaves

Directions

Combine mayonnaise and pesto in a medium bowl; stir until well blended.

Add chicken and carrots; stir to combine.

Stuff each pita evenly with spinach leaves and chicken salad mixture.

Sources: http://www.thekitchn.com/one-rotisserie-chicken-one-woman-five-days-cooking-for-one-167904

http://www.eatright.org/resource/food/planning-and-prep/recipes/pesto-chicken-salad-pitas-recipe

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Exercise mistakes

Regular exercise has great benefits. It helps you sleep better, helps your mood, and helps you lose a few pounds.The last thing you want is to halt all your progress with an injury caused by an exercise mistake. The following are some of the most common mistakes people make and how to avoid them.

Skipping a warm up and cool down—Just five to 10 minutes of dynamic stretching prior to your workout will prepare your body. If you skip a warm up, you may have “cold” muscles that can cause injury. If you don’t cool down properly, you will feel tired, sluggish, sore and ill prepared for your next workout.

Using equipment incorrectly—If your gym has new equipment or you find a new exercise machine online, find a fitness professional to show you how to use it. You can also buy a DVD that will instruct you on how to use the equipment and incorporate it into your exercise routine.

Overestimating your fitness level—Moving ahead too quickly in a training program will inevitably cause injury. Avoid adding more weight to a lift, decreasing your rest time or increasing your overall volume before you are ready. When you are able to complete your workout easily and are no longer experiencing any delayed onset muscle soreness (DOMS), you may be ready to move forward with a new challenge.

Not taking the time to recover properly—Working out intensely more than once in a 24 to 48 hour period can cause injury. You are not giving your body time to refuel, rest, and recover and will set yourself up for soreness, fatigue, decreased performance, and possible muscle strains, sprains, and tears. That doesn’t mean you have to be a couch potato for 24 to 48 hours, it just means to do a light workout in between intense workouts.

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Wellness Wednesday: Beat the heat with these summer sips

When the temperature rises during the hot summer months, make sure you drink enough fluids throughout the day to stay hydrated. Drinking plain water is the best way to stay hydrated without adding extra calories. Consumed on a daily basis, sodas, flavored drinks, fruit juice and sweet teas can add a lot of unhealthy calories.

SUMMERTIME FRUIT INFUSED WATER

Kick boring water to the curb and add a zing of flavor with these healthy alternatives. Pick one of the ingredients below and add to a pitcher of water. Let set overnight in the refrigerator.

Yield: 8 servings Prep time: 5 minutes Chill time: 8 hours

Ingredients:

8 cups water

Fruit (see below)

Additional ingredients:

Strawberries, blueberries, or raspberries

Watermelon

Oranges or grapefruit

Mint or basil

Cucumbers

Lemons or limes

Kiwi

Pineapple

Cranberries

Cherries

Plums

Directions:  

Fill pitcher with water.

Add sliced ingredient(s) and chill overnight in the refrigerator. You can mash the ingredients slightly to add a stronger flavor to the water

Enjoy!

Alternative combinations:

Mix fruit combinations for a fun, fruity twist.

Watermelon + mint

Blueberries + oranges

Strawberries + lemons

Cucumber + lime + mint

Lemons + limes + oranges

Strawberries + basil

Pineapple + cranberry

Cherry + blueberry

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What are healthy fats?

Healthy fats are an important part of your daily nutrition. They keep you full to avoid over-eating, as well as help your body function properly. So, ditch the myth that low-fat is always best and incorporate these healthy fats into your meals. 

Omega-3 fats (Polyunsaturated fats)

Omega-3 fatty acids are a type of healthy fat called polyunsaturated fats. They can help lower cholesterol levels and protect your heart. You can find them in these foods:

Fatty fish like salmon, tuna (fresh and canned), trout, mackerel and sardines.

Walnuts, which you can add to oatmeal, baked goods, or salads.

Flaxseed, which you can add to yogurt, smoothies and baked dishes, or include in breading for chicken or fish. Tip: Make sure you purchase ground flaxseeds. Your body cannot breakdown whole flaxseeds.

Canola oil

Monounsaturated fats

These fats help improve cholesterol levels and decrease your risk of heart disease. You can find them in these foods:

Olive oil, which can be used in salad dressings. You can also use it in place of butter while cooking. 

Avocado, which you can add to sandwiches, salsa, and eggs. Also, who doesn’t love guacamole? See recipe below.

Nuts such as almonds, pecans, pistachios, pine nuts, hazelnuts, macadamia nuts, cashews, and, brazil nuts. Pick unsalted varieties and limit to a small handful (1.5 oz) per day.

Peanut butter

 Source: http://www.eatright.org/

Summertime guacamole

Yield:   6-8 servingsPrep time:  5 minutes

 Ingredients

2-3 ripe avocados

¼ cup finely chopped red onion

2 small roma tomatoes, seeds removed and diced

½ jalapeño pepper, minced (remove seeds for less heat) 

¼ cup chopped cilantro leaves (optional) 

Pinch of salt 

Juice of one lime or 2 tablespoons lime juice

Directions 

1. Cut the avocados in half and remove the pit.

2. Remove the avocado from the skin with a spoon and place into a mixing bowl. With a fork, mash lightly until a smooth.

3. Add the onion, tomatoes, jalapeño, cilantro (optional), salt, and lime juice.

4. Gently stir to combine.

5. Refrigerate until ready to serve.

Source: http://www.thekitchn.com/recipe-guacamole-8649

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Fitness Friday: Don’t believe everything you hear

Below is our list of the most popular fitness myths, and we’re here to set the record straight. 

Doing crunches will lessen your body fat. False. You cannot “spot reduce” your body fat. It’s better to focus on exercises that burn fat all over the body. Pair that with healthy eating habits for the best results, and give your abs a break! 

If you do not work out often or hard enough, exercise is a waste of time. False. This kind of thinking actually keeps people from starting and maintaining an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease.

Working out in a hot room equates to more calories burned. False. Your body actually burns more calories in a cold environment.

You have to feel pain to actually benefit from a workout. False. The old rumor “no pain, no gain” holds the potential for danger. While you may feel some degree of soreness a day or two after working out, that’s very different from feeling pain while you are working out. If you feel pain while working out, stop and rest. If the pain doesn’t go away, begins again or increases, be sure to see your doctor.

Water fitness programs are primarily for older people or those with injuries. False. Water fitness programs can be very challenging and effective for both improving fitness and losing weight. Even top athletes integrate water fitness workouts into their training programs.

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Healthy travel eats

Summer vacation is a time to relax and unwind...to break free from your normal routine. This also means your healthy eating habits may suffer, and that’s OK. You can still enjoy the exciting foods that come with traveling, but you it’s important to be mindful of your meals and to not overindulge. Here are a few tips to have a guilt-free vacation. 

Share large-portioned restaurant meals.

Stay active. Walk and explore new areas, or plan fun activities like mini golf, swimming or bike riding.

You don’t have to avoid high-calories foods entirely. Eat in small amounts or just sample a little of each. 

Pack healthy snacks.

Stay hydrated.

Stick to traditional meal times. Don’t fall victim to snacking all day while on vacation. 

Source: www.eatright.org/resource/health/lifestyle/seasonal/healthful-and-safe-eating-on-vacation

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Get trim in the pool

You may already know that lap swimming burns roughly 476 calories per hour. But why settle with the boring back & forth motion in the pool? Take your water workout to a new level with these five simple tips from Mark Schubert, head of the U.S. National Team and seven-time Olympic swimming coach.

Rev it: Keep your heart rate around 80% of your max for as much of your workout as you can. (To estimate your target rate, subtract your age from 220 and multiply b 0.8). To ensure you’re staying in the zone, stop after every 10 to 15 laps and use the pool clock to count your pulse for six seconds; add a zero onto the number. Vigorous swimming can torch up to 680 calories per hour, based on a 150-pound woman.

Play around: Swim with a toy such as a kickboard, hand paddles, swim fins, or a foam buoy that fits between your legs. Most pools have them, or you can buy your own at a local sporting-goods store. Not only will you burn more calories, but you’ll tone your arm and leg muscles too.

Mix it up: Break up your laps into what pros call a ladder. Swim the following segments with 15 to 30 seconds of rest in between each: one lap, two laps, four laps, six laps, four laps, two laps, one lap.

Sprint: Nothing burns calories better than swimming fast. However, you don’t have to speed through your whole workout to get the benefit. Try doing one length easy, then one length fast; two lengths easy, two lengths fast; and so on. Also, you can divide your workout into four to six segments and swim one fast lap at the end of each.

Rest less: No more than 10% of your water time should be spent loitering in your lane. Try cutting your rests in half, until you’re pausing just 10 seconds between laps or intervals.

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Stay cool with healthy ice cream

Picking healthy ice cream options can help you enjoy this summer favorite. 

Avoid

Full fat ice cream (premium, super premium, etc.)

Frozen custard

 Pick

Sorbet

Sherbet

Low-fat, fat-free, or light frozen yogurt

Low-fat, fat-free, or light ice cream

Toppings

Adding several toppings to your ice cream can easily take it from healthy to over-the-top. Pick one or two toppings and don’t be heavy-handed when adding them yourself.