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Three Surprising Things You Can Do with Apples

If you've ever gone apple picking, you know how delicious that first bite of a fresh apple tastes. Whether you prefer Fuji, Gala, or McIntosh, apple season is a great time to get creative with your family’s diet. Of course, a whole apple is the perfect snack (ideally paired with a protein, like peanut butter), but here are three new ways to use apples you might not know about:

Flavor Pancakes: try adding ½ - 1 cup of grated apple. There’s no need to remove the nutrient-packed skin, simply grate the apples directly into the batter and enjoy the added sweetness. Warm spices like cinnamon, nutmeg and ground ginger also pair well with the apple flavor.

To Try: Apple Cinnamon Oatmeal Protein Pancakes 

Add to Grilled Cheese: Try adding a few thin apple slices to your sandwich before cooking.  You’ll love the crunch, and the sweet flavor is delicious with the savory cheese.  Plus, your sandwich will get a nutritional boost from the added.

To Try: A Lighter Grilled Cheese with Apples

Naturally Sweeten Oatmeal: A warm bowl of oatmeal is one of the healthiest ways to start your day. Whether you prefer old-fashioned, quick-cooking or steel cut oats, try adding ¼ cup of diced apples about two minutes before it’s done cooking. If the oatmeal is too dry, add a little extra water or milk.

To Try: Add apples to our Overnight Refrigerator Oats

Guest post written by Liz Della Croce of The Lemon Bowl.

Photo used under creative use license courtesy of Erin. HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor before making dietary changes.

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Gluten Free Thanksgiving Stuffing with Wild and Brown Rice

Thanksgiving is almost upon us which means you are likely hosting a gathering or attending a family party in the coming weeks. With food allergies on the rise, chances are you or someone you know suffers from a gluten intolerance or is simply reducing gluten in their diet for health reasons. Our gluten free wild and brown rice stuffing is an easy and delicious alternative to the traditional bread-and-butter-laden Thanksgiving stuffing. Not only is this dish completely gluten free but it is also 100% dairy free and vegan! The mixture of wild and brown rice gives this dish a hearty texture that pairs perfectly with the sweet apricots and toasted almonds. We know your entire family will enjoy this dish. Happy Thanksgiving!

  Gluten Free Wild and Brown Rice Stuffing

Serves 12

$1.34 per serving

 Ingredients

1 tablespoon olive oil

2 cups yellow onion – diced

1 cup celery – diced

2 tablespoons fresh thyme - minced

3 cups uncooked wild and brown rice blend

6 cups chicken broth – low sodium

15 dried apricots – roughly chopped

1/3 cup sliced almonds – toasted

1 cup fresh parsley – minced

salt and pepper to taste

Instructions

To toast almonds, spread out in even layer on a baking sheet and bake at 350 for 8-10 minutes until lightly toasted; set aside.

In a large saucepan, heat olive oil over medium heat and sauté onions and celery until tender and translucent, about 15-20 minutes. Add fresh thyme and cook for additional minute or two to release natural oils in the thyme.

Stir in rice and toast over medium-high heat for 3-4 minutes.

Add chicken broth and bring to a boil. Stir once then cover with a lid and reduce heat to low. Simmer for 15 minutes until rice absorbs all of the liquid.

When rice is cooked, lightly fluff with a fork then stir in chopped apricots, toasted almond slices and fresh parsley.

Check for seasoning and add salt and pepper to taste before serving.

Nutrition Facts (per serving): 261 calories, 4.4 g fat, .8 g sat fat, 0 mg cholesterol, 54 mg sodium, 49.5 g carb, 4.9 g fiber, 4.6 g sugar, 6.5 g protein

Recipe courtesy of Liz Della Croce of The Lemon Bowl. HumanaVitality is not an insurance product. This material is provided for informational use only. You should consult with your doctor. 

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Food Safety at the Holidays

The holiday season is a time to celebrate with friends and family, and what better way to celebrate than sitting around a table and sharing a feast together. The volume of food we find ourselves preparing during this time of the year makes our kitchen look like a disaster, and often makes it difficult to keep clean. When we have others “helping”, it can only add to the challenge of making sure the food is handled safely and prepared properly.

Here are five food safety tips we can all follow any time of the year, and especially during the holidays:

1) Use salt to clean surfaces: When handling meat, it is important to wipe up spills immediately. Wiping up, however, doesn’t mean your counter is clean as bacteria can still roam freely on the surface. Forget about using expensive cleaners that can affect the taste of food – all you need is salt! Salt has a preservative characteristic in addition to killing living bacteria and preventing the decay of food. So before you freely sprinkle flour over your counter to roll out the pie dough, pour salt on the surface. Then give it a little scrub and wipe off.

2) Little ones want to help: Food preparation, as well as enjoying a meal, is a lot more fun when there are hands to help - even little ones. Children love using the rolling pin or preparing the beans by breaking off the ends. Let them help! Keep a bottle of hand sanitizer on the counter for easy access. I find kids love squirting the gel on their hands and will freely use it if it is kept available and within their reach.

3) Use different cutting boards for different food groups: Using different cutting boards for produce, meat/poultry, and for seafood helps prevent cross-contamination. Solid-wood cutting boards are as safe to use as plastic ones; however, use the plastic ones for chopping onions and garlic, since the odor tends to stay in the wood. Inexpensive plastic cutting boards can be picked up at your local dollar store with no guilt if they are thrown out after the holidays.

4) A real danger - grease fires: When dealing with large volumes of flammable substances such as fat, oil, and butter, it is probable that a grease fire can occur. The natural instinct would be to douse it with water; however, this will only cause the fire to spread and bring the fire department to your relaxing family dinner. The best solution is to keep a bag of flour on standby. If a grease fire occurs on either the stovetop or in the oven, pour the entire bag of flour on it and the fire will be smothered. Having an A:B:C rated fire extinguisher in the kitchen makes good sense, too; however, by using flour you may still be able to salvage your meal.

5) Stay focused, don’t rush, and enjoy: Unless you're a pro, cut food slowly. Do not run from station to station, and take your time when moving hot pots and pans. Saving a few minutes here and there is not worth getting burned or cut! Enjoy yourself and your guests to have a wonderful, festive holiday together!

Photo used under creative use license courtesy of QUOI Media Group.

Guest post written by Anne-Marie Kovacs & Audrey van Petegem of The Succulent Wife. HumanaVitality is not an insurance product. This material is provided for informational use only. You should consult with your doctor.

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5 Ways to Squeeze in Exercise During Chores

Between work, family and the everyday minutia of life, it's hard to set aside time for exercise. Going to the gym may not always be realistic, but that's no reason to throw in the towel! There are still plenty of ways to get active and moving, especially during chore time.

Why not do double-duty by combining exercise with things you’re already doing?

Here are five fun ways to ramp up the intensity of your daily chores that will make you feel a little less guilty for neglecting the gym:

1. Vacuum Squats: Vacuuming is already fairly labor intensive, especially if you have large rooms and a lot of carpet, but one way to increase the intensity even more is to squat on every forward push. For example, I vacuum in rows so when I get to the end of row one I'll do two or three squats then back up, move over slightly, push forward and squat again. It may sound simple but a standard-size living room can leave you winded!

2. Garbage Laps: I'm famous for not wanting to take two trips, especially when doing things like bringing in the groceries or taking out the trash. But I've learned to turn garbage night into a mini cardio routine by taking each bag out to the curb separately and then jogging a lap around the house. It only takes an extra few minutes and seriously increases my steps for the day.

3. Dishwasher Dancing: My favorite by far -- blast your favorite music and dance like no one's watching. But if they are, have them join in. Dishwasher dancing with the kids is the highlight of my day!

4. Clean Counter Push-Ups: This is a fun way to get in a little upper body work. After you wipe a counter do 5-10 push-ups by leaning on the edge and pushing off. The farther away you place your feet from the base the more intense. Repeat for each counter. If you have an island, do 5-10 push-ups per side. They add up quickly!

5. Walk the Dog/Play with the Kids: I don't like to think of walking the dog or playing with kids as "chores" but sometimes they feel that way. Take a moment to shut off the TV and engage in a physical activity with your loved ones, whether it's a walk, a quick game of catch or just rolling around with your kids or the dog.

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor before making dietary changes or starting an exercise routine.

Guest post written by Roni Noone of Just Roni. 

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7 Tips for Staying Motivated and Healthy

While we all want to live healthier lives, it can be hard staying committed day in and day out with our hectic schedules.  Between workplace demands, our children’s activities and taking time to see friends and family, some days it can seem impossible to squeeze in a workout or make a nutritious meal. 

To help you reach your health goals and make permanent lifestyle changes, we’ve put together our seven best tips and tricks for getting—and staying—motivated to achieve your health goals:

1. Define Your Motivation: What motivates you? Whether you want share more time with your spouse, set a good example for your children or simply want more energy on a daily basis – it is important to clearly define the reason you wish to make a change.

2. Find a Support System: Who are the “cheerleaders” in your life? You know– the person who wakes up early to meet you at the gym, offers to cook a healthy meal or calls to celebrate your successes. Staying healthy on a long term basis takes work, and it’s important to surround yourself with people who help you reach your goals.

3. Celebrate Small Victories: In addition to setting big-picture goals, it is important to set short-term objectives that you can celebrate along the journey. If you go a week without ordering take-out or make it to the gym three times in a row, take a moment to congratulate yourself. Celebrating these smaller wins will give you the momentum to keep working towards bigger goals.

4. Variety is Key: If you eat the same turkey sandwich on wheat or do the same treadmill workout every day, chances are you will get bored and burnout. Variety is key when it comes to staying motivated! Instead of the treadmill, try a Zumba class or pop in a yoga DVD once a week. Tired of turkey? Bring leftovers to work for lunch instead of your sandwich stand-by.

5.Track Your Progress: Keeping a food diary or tracking your workouts is a fun way to keep yourself motivated and excited about the journey. Various websites and mobile apps offer free programs to help you chart your progress, monitor your goals and celebrate achievements on a daily basis.

6. Forgive Yourself: Whenever you make long-term changes, it is inevitable that you will have a slip-up. Instead of knocking yourself down, forgive yourself and move on right away. Treat your next meal like “Monday morning” instead of making the entire week a complete wash. Mistakes happen – you are human!

7. Find Your Passion: Exercise isn’t one size fits all so it is important to find activities you enjoy doing. If you love being around others, find a group exercise class at your gym or local community center. Class instructors offer a ton of motivation and keep you coming back for more. Do you prefer working out solo? Try running! And don’t forget, playing with your kids or going for a walk with friends counts as exercise! Whatever you do, just get moving and most importantly – have fun!

HumanaVitality is not an insurance product. This material is intended for informational use only and should not be construed as medical advice or used in place of consulting a licensed medical professional. You should consult with your doctor before making dietary changes or starting an exercise routine.

Guest post written by Liz Della Croce of The Lemon Bowl.

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Keeping New Year’s Resolutions on Track

We've all been there before: after an overly indulgent holiday season that began with too many pieces of Halloween candy and ended with champagne on New Years Eve, we decide to start the year off right by setting New Year’s resolutions. 

Now that the year is nearing the end, it’s time to take a step back and assess our progress. Don’t worry if you let your goals slip, because we have a few easy and approachable tips to get you back on track towards reaching your goals.

Set Realistic Goals: Now that some time has passed since you originally set your goals, take a moment to decide how realistic they were in the first place. Did you set yourself up for failure by promising to hit the gym seven days a week or lose five pounds a week? If you’re a HumanaVitality member, revisit the goals you set at the beginning of the program. By setting SMART goals you will set yourself up for success, which will give you the motivation to keep going. For example, instead of vowing to hit the gym every day, commit to 30 minutes of intense cardio, three days a week.  

Put it in Writing: There’s no need to wait until January 1st to set goals. Take a few minutes to sit down and spell out what you wish to accomplish today. You can keep the same goals you already set or create new ones. Whatever you do, write it down.

Enlist a “Buddy”: Whether you are looking to exercise more frequently or simply want to cook at home more often, find a buddy who will support you and cheer you along. Set up regular running dates with a like-minded friend or swap healthy recipes with someone every week to help with meal planning.

Allow Setbacks: If you happen to have a temporary setback, go easy on yourself. Instead of dwelling on the mishap, forgive yourself and move on right away. Instead of waiting for a new week, treat your next meal like Monday morning. How are your New Year’s resolutions coming along? Tell us how you overcome health setbacks in the comment section below!

HumanaVitality is not an insurance product. This material is provided for informational use only. You should consult with your doctor.

Guest post written by Liz Della Croce of The Lemon Bowl.