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2017Wellness Wellness 2017 Calendar Healthy Recipes for a Healthier You Caring in so many ways JANUARY Glaucoma Awareness Month Pico de Gallo Heart Healthy | Diabetic Ingredients Preparation 3 cups seeded and diced 1. In a large bowl, combine the tomatoes, tomatoes red onion, jalapeños, garlic, lime juice, cilantro, salt and black pepper to taste. 1/2 cup diced red onion 4 jalapeños, seeded and 2. Stir gently. diced small 3. Chill, covered, for at least 1 hour garlic cloves, minced 4 before serving. Makes 8 servings. 1/4 cup fresh lime juice 1/4 cup chopped fresh cilantro, optional 1/2 tsp salt Black pepper to taste < Health Tip! It’s a new year—time to focus on you! Schedule doctor appointments and any screenings you may need, such as a mammogram or colonoscopy. Making appointments is easy! Just call or email. © Baldwin Publishing, Inc. Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6 7 Schedule Your Have Your Annual Physical Glaucoma Eye New Year’s Day Exam Screening 8 9 10 11 12 13 14 Increase Your Intake of Healthy Foods 15 16 17 18 19 20 21 Martin Luther Wear Protective Fill Out & Mail Your King Day Eyewear Member Survey 22 23 24 25 26 27 28 Take Your Medication as Prescribed Chinese New Year 29 30 31 Think of Ways to Exercise Indoors 2017 FEBRUARY American Heart Month Asian Shrimp Rolls Heart Healthy | Diabetic Ingredients Preparation 1 package (10 sheets) rice 1. Fill a large pot or bowl with hot water. paper (spring roll paper) Dip 1 sheet of rice paper into hot water 1/2 lb peeled and deveined for 5 to 10 seconds, or until hydrated. shrimp, boiled or steamed Lay out rice paper on a plate. 1 medium carrot, peeled and 2. In the center of the rice paper, arrange grated some of the shrimp, carrot, cucumber, 1/2 cucumber, peeled, seeds guacamole and mint. Roll the rice paper removed and cut into 1-inch by folding 2 sides in and then rolling from sticks the bottom up. Repeat with remaining ingredients. Makes 10 rolls. 1 cup guacamole cup fresh mint 1 < Health Tip! Be good to your heart. Reduce sugar, sodium and saturated fat in your diet. Instead, eat more fruit, vegetables, nuts and seeds. Aim to exercise 5 days a week for 30 minutes. Monitor your blood pressure. © Baldwin Publishing, Inc. Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 Limit Your Groundhog Day Wear Red Day Sodium Intake 5 6 7 8 9 10 11 Fill Out & Mail Your Member Survey 12 13 14 15 16 17 18 Talk with Your Doctor about Valentine’s Day Heart Health 19 20 21 22 23 24 25 Monitor Your Presidents’ Day Blood Pressure 26 27 28 Make Heart-Healthy Food Choices 2017 MARCH Colorectal Cancer Awareness Month Roasted Chicken and Spinach Salad Heart Healthy | Diabetic Ingredients Preparation 1/4 cup chopped walnuts 1. In a large mixing bowl, combine the walnuts, 1 can (16 oz) kidney beans, kidney beans, chickpeas, spinach, olive oil, rinsed and drained vinegar, lemon juice, red onion, feta cheese and black pepper. Toss to coat evenly. 1 can (16 oz) chickpeas, rinsed and drained 2. Top with the sliced chicken. Serve with 6 cups spinach leaves pitas. Makes 4 servings. 1 Tbsp olive oil 1 Tbsp balsamic vinegar 1 Tbsp lemon juice 1/2 small red onion, sliced 2 Tbsp crumbled feta cheese 1/4 tsp black pepper 8 oz cooked chicken, sliced< 4 (4-inch) whole wheat pitas Health Tip! Lower your risk for colon cancer. Eat lots of fruits, vegetables and whole grains. Limit processed and red meat. Get regular exercise and watch your weight. Don’t smoke—and don’t forget to schedule your colonoscopy! © Baldwin Publishing, Inc. Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 Fill Out & Mail Your Ash Wednesday Member Survey 5 6 7 8 9 10 11 Schedule a Colon Cancer Screening Test Stay Active. Exercise Purim (sundown) 12 13 14 15 16 17 18 Daylight Savings Check Your Glucose Time Begins Levels Daily St. Patrick’s Day 19 20 21 22 23 24 25 Diabetic? Inspect Spring Begins Your Feet Daily 26 27 28 29 30 31 Diabetes Alert Day 2017 APRIL Oral Cancer Awareness Month Carrot Orange Juice Heart Healthy Ingredients Preparation 1 piece (2 inches) fresh 1. With a grater, grate the ginger over a ginger, peeled bowl. In your hand, scoop up the grated ginger fiber and squeeze the ginger over 5 oz orange juice a cup or bowl. Discard the ginger fiber. 5 oz carrot juice 2. Add 1/2 oz of the ginger juice to a cocktail shaker or glass with a closed top, such as a travel mug; reserve the rest for another use. Add the orange juice, the carrot juice and ice to the shaker and shake vigorously. Serve immediately. Makes 1 serving. < Health Tip! Go outside! Enjoy the fresh air and some vitamin D from the sun, as well as the physical and mental benefits of moving your body. Take a walk in the park, go fishing, window-shop or visit the zoo with a friend. © Baldwin Publishing, Inc. Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6 7 8 Get Screened Schedule a for Cancer Mammogram 9 10 11 12 13 14 15 Passover Begins Visit Your Doctor Palm Sunday (sundown) Regularly Good Friday 16 17 18 19 20 21 22 Schedule a Fill Out & Mail Your Easter Tax Day Dental Exam Member Survey Earth Day 23 24 25 26 27 28 29 Prevent Skin Cancer. Check Your Lungs Protect Yourself Even If You Are Not 30 from the Sun 20a Smoker 17 Skin Cancer, Arthritis, Osteoporosis, MAY and Mental Health Awareness Month Roasted Vegetable Quesadillas Heart Healthy | Diabetic Ingredients Preparation 1 large zucchini, chopped 1. Preheat oven to 450°F. Coat a baking 1/2 red bell pepper, diced sheet with cooking spray. In a bowl, toss zucchini, bell peppers and onion with chili 1/2 green bell pepper, diced powder. Place on baking sheet and bake 1/4 small white onion, chopped for 5 minutes, or until tender. Tbsp chili powder 1 2. Heat a skillet over high heat. Place 1 8 corn tortillas tortilla in skillet; top with 1/2 cup vegetable mixture and 1/4 cup cheese. Top with 1 cup shredded reduced-fat Monterey Jack cheese second tortilla, flip over and brown until both sides are crispy. Remove from skillet and let cool for 1 minute. Repeat with remaining tortillas. Cut the quesadillas into quarters and serve. Makes 4 servings. < Health Tip! Manage your blood pressure. High blood pressure is the biggest risk factor for stroke. Control your numbers with diet and exercise. Limit salt and alcohol. Quit smoking. If you think you’re having a stroke, call 911 immediately. © Baldwin Publishing, Inc. Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6 Know the Risks of Osteoporosis Farmer’s Market and Get a Bone Season Begins Density Scan 7 8 9 10 11 12 13 Women’s Checkup Protect Yourself Day from Falls 14 15 16 17 18 19 20 Women’s Health Week Mother’s Day Eat a Balanced Diet 21 22 23 24 25 26 27 Ramadan Begins (sundown) 28 29 30 31 Shavout Begins Fill Out & Mail Your Memorial Day (sundown) Member Survey 2017 Men’s Health Month and JUNE Cataract Awareness Month Strawberries and Cream Heart Healthy Ingredients Preparation 1 lb fresh strawberries, hulled 1. In a large bowl, combine strawberries, and sliced sugar, Grand Marnier, if using, and lemon juice. 2 Tbsp sugar 1 Tbsp Grand Marnier, or other 2. Let stand for about 30 minutes, or until orange liqueur, optional the strawberries release their juice. 1 tsp lemon juice 3. Top with the Greek yogurt and almonds. 1/4 cup nonfat vanilla Makes 4 servings. Greek yogurt 4 tsp sliced almonds < Health Tip! Take medication as prescribed. If you have questions about how to take your medicine, ask. Keep a list of your medications to share with all doctors and pharmacies you use and review it annually. Use medication organizers and reminders. © Baldwin Publishing, Inc. Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 Stay Active 20-30 Minutes Daily 4 5 6 7 8 9 10 Schedule an Eye Exam 11 12 13 14 15 16 17 Limit Your Men’s Health Week Flag Day Sodium Intake 18 19 20 21 22 23 24 Schedule a Colon Cancer Father’s Day Summer Begins Screening Test 25 26 27 28 29 30 Do You Smoke? Enroll in a Smoking Eid al-Fitr 20Cessation Program 17 JULY Eye Injury Prevention Month Spinach and Chickpea Soup Heart Healthy | Diabetic Ingredients 1 Tbsp olive oil 1/8 tsp salt 3 garlic cloves, minced 1 package (6 oz) fresh baby spinach 1 small onion, chopped 1/4 cup grated Parmesan cheese 4 cups fat free, low sodium chicken broth Preparation In a saucepan, heat oil over medium-high 2 cups water 1. heat. Add garlic and onion and sauté 3/4 cup multigrain orzo for 2 minutes, or until onion is softened. 1 tsp lemon zest Add broth and water and bring to a boil. Reduce heat to medium and add orzo, 1 can (15 oz) no-salt-added lemon zest and chickpeas. Cover and cook chickpeas, rinsed and drained for 10 minutes, or until orzo is al dente. 1 tsp chopped fresh basil 2. Stir in basil, lemon juice, pepper, salt 1 Tbsp lemon juice and spinach.
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