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The Be Well Bulletin

 be healthy 

Winter 2019

fresh start

Make your 2019 the best it can be. Here are some helpful ideas to keep in mind as you get started in the new year.

Keep moving

Adding physical activity to your day helps you build up your mobility, improve your balance and better manage any chronic health issues you may have. A daily walk with a friend is an ideal way to keep each other motivated. If you are interested in using fitness equipment or want to take classes, be sure to use the fitness benefit that is included in your Allwell plan. Check the Summary of Benefits for your plan or visit the Plan Materials & Forms page for plan materials. You can also visit cdc.gov/physicalactivity/basics/older_adults for more ideas about staying active.

Balance your nutrition

Healthy meals can help you reduce your risk for some health issues and give you more energy. Choose foods with lean protein and healthy fats, like fish, poultry, eggs and nuts for more energy. Whole grains, including oatmeal, brown rice and whole wheat bread, are complex carbs that help lower blood sugar spikes. Fresh, frozen and canned fruits and vegetables offer high fiber to help reduce your risk for heart disease and stroke. Use choosemyplate.gov for tips about adding balance to your meals.

Stay warm all winter

Help keep your home warm during colder days and nights. Replace any cracked or broken windows. Keep the wind out by filling in any gaps around windows and outside doors with weather strip or caulk. Be sure to have your furnace cleaned and checked by a professional.

If you need help with your heating bill, contact your local utility company to ask about possible payment options. The utility can also suggest local nonprofit agencies that might be able to help. The Low-Income Home Energy Assistance Program (LIHEAP) Clearinghouse is an online resource with ways for you to search for assistance options in your state. Visit liheapch.acf.hhs.gov/help for more information.

recipe

Warm Up With a Delicious New Dish

Here is a winning winter lunch or dinner meal that is as healthy as it is hearty. Plus, it uses frozen vegetables, which are full of the same nutrients as fresh varieties. So, try this seasonal recipe and enjoy!

Winter Chicken-Vegetable Casserole

Ingredients

  • One 16-ounce package mixed, frozen stew vegetables (potatoes, carrots, onion and celery)
  • One 18-ounce jar home-style gravy (1 ¾ cups)
  • 1 teaspoon fresh sage, finely chopped or ½ teaspoon ground, dried sage 
  • 2 cups cut-up deli-roasted chicken
  • ¼ teaspoon ground black pepper 
  • ¼ teaspoon nutmeg
  • 1 medium cooking apple, cored and thinly sliced
  • 2 tablespoons melted butter
  • Fresh sage leaves (optional)

Directions

  1. Preheat oven to 450 degrees F.
  2. In a large, microwave-safe bowl, add vegetables, gravy and sage. Cover with plastic wrap and poke with a fork to create venting; microwave on High power setting for 5 minutes. Add chicken, cover and microwave for additional 4 to 6 minutes or until stew is evenly heated and vegetables appear tender. Carefully stir throughout heating process. 
  3. In a separate bowl, combine pepper and nutmeg.
  4. Spoon stew into four 14- to 16-ounce oven-safe bowls. Top with apple slices, melted butter and pepper and nutmeg mixture. 
  5. Bake uncovered for 10 minutes, or until top becomes bubbly and apple slices begin to brown.

Nutrition Facts (Chicken-Vegetable Casserole)

  • Per serving: 297 kcal, 12 g fat, 5 g saturated fat, 2 g polyunsaturated fat, 3 g monounsaturated fat, 71 mg cholesterol, 23 g carb, 3 g fiber, 9 g sugar, 24 g protein