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For a Healthier You

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For a Healthier You for a Healthier You. Healthier a for Healthy Recipes Healthy 2016 Wellness Calendar Wellness 2016 Caring in so many ways Borscht Heart Healthy Diabetic 2 lb beef chuck, cubed 1 large onion, chopped 2016 10 cups beef stock 1 large carrot, cut into 1/2 tsp dried thyme 1/2-inch cubes 1 tsp chopped fresh parsley 1 small head Savoy cabbage, cored and shredded 2 ribs celery, chopped 4 garlic cloves, minced 1 bay leaf 1/4 cup white wine vinegar 4 large beets, roasted and January cut in half-moon slices 1/4 tsp salt 3 leeks, white part Black pepper to taste only, finely chopped 3 Tbsp fat free Greek yogurt 2 potatoes, peeled and Dill, for garnish cut into 1/2-inch cubes In a pot, combine beef, stock, thyme, parsley, celery and bay leaf and bring to a boil over medium-high heat; reduce heat to medium-low and cook, stirring occasionally, until meat is tender, 2 hours. Remove bay leaf and discard. Add beets, leeks, potatoes, onion, carrot, cabbage and garlic and bring to a boil; reduce heat to a simmer and cook, stirring occa- sionally, until vegetables are soft, 25 minutes. Stir in vinegar, and Glaucoma Awareness Month Glaucoma Awareness season with salt and pepper. Serve with Greek yogurt and dill. Yield: 10 servings; Serving size: 1 cup Per serving: Calories: 236; Fat: 5g; Saturated Fat: 2g; Cholesterol: 49mg; Sodium: 260mg; Carbohydrates: 19g; Photo Credit: AnnLyn Design Photo Credit: AnnLyn Design Fiber: 3g; Protein: 27g Return your Consumer Assessment of Health Care Providers Survey (CAHPS)! In this calendar you’ll notice reminders to return your CAHPS Survey. It is sent out randomly and administered by The Centers for Medicare & Medicaid Services (CMS). The questions ask you to report and evaluate your experience with Elderplan or HomeFirst and focus on matters important to your satisfaction and improvement in our health plan. We’re always listening and looking for new ways to better serve you. You may receive the survey between February and May. Don’t miss the chance to weigh in on the service you get and offer suggestions on what we can do better. Help us help you. Take the survey. For more information or for help filling out the survey, call Member Services at: 1-800-ELDER65 (1-800-353-3765) We are available seven days a week, 8:00 a.m.-8:00 p.m. Hearing impaired TTY 711. www.elderplan.org 1-866-695-8110 MJHS_English_Cover_2016.indd 1 11/4/15 10:26 AM SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 New Year’s Day 3 4 5 6 7 8 9 Schedule your Have your annual physical eyes screened exam for glaucoma 10 11 12 13 14 15 16 Eat right. Protect your sight. 17 18 19 20 21 22 23 Martin Luther Wear protective King Jr. Day eyewear 24 25 26 27 28 29 30 31 Wild Berry Salad Heart Healthy Diabetic Gluten Free 3 Tbsp balsamic vinegar 1/2 cup blackberries 2016 1 Tbsp chocolate syrup 1/2 cup raspberries 1 tsp minced shallot 1 cup blueberries 1/8 tsp salt 3 mandarin oranges, 1/3 cup canola oil peeled and divided into segments 6 cups mesclun greens 2 Tbsp sliced almonds 3 cups sliced 30 fresh basil leaves February strawberries In a small bowl, whisk together vinegar, syrup, shallot and salt until blended. Whisk in oil, adding gradually, until well blended. Evenly divide mesclun greens among 6 plates. Top evenly with fruit, almonds and basil. Drizzle with dressing. American Heart Health Month American Heart Health Month Yield: 6 servings; Serving size: 2 cups salad plus 1 Tbsp dressing Calories: 269; Fat: 13g; Saturated Fat: 1g; Photo Credit: AnnLyn Design Per serving: Cholesterol: 0; Sodium: 67mg; Carbohydrates: 19g; Fiber: 5g; Protein: 2g SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 4 5 6 Limit your Groundhog Day sodium intake Wear Red Day 7 8 9 10 11 12 13 Chinese Lunar Year Ash Wednesday 14 15 16 17 18 19 20 Take your medication as Monitor your Valentine’s Day Presidents’ Day prescribed blood pressure 21 22 23 24 25 26 27 Stay active. Exercise. 28 29 Make heart- healthy food choices! Beef Stroganoff Heart Healthy Diabetic 1 lb sirloin or flank 3 cups beef broth 2016 steak, thinly sliced 1 Tbsp Worcestershire 1/8 tsp salt 3 Tbsp all-purpose flour Black pepper to taste 1/2 cup 2% plain Greek 1 Tbsp olive oil yogurt 1 medium onion, sliced 6 oz egg noodles, cooked March 4 garlic cloves, minced 2 Tbsp chopped fresh 1 cup sliced mushrooms parsley, for garnish Season the steak with the salt and pepper. In a skillet, heat oil over medium-high heat. Add steak and cook, turning, until browned, 1 minute. Remove the steak with a slotted spoon and set aside. Add the onion, garlic and mushrooms to the skillet and sauté over medium heat for 5 minutes, or until onion is softened. Add 1/2 cup of the beef broth and cook until reduced by half, about 3 minutes. In a bowl, whisk the remaining broth, the Worcestershire and the flour until there are no lumps. Pour the broth mixture into the skillet and simmer for 5 minutes, stirring. Add the steak with any juices and stir. Remove from heat. Stir in yogurt. Serve over egg noodles and garnish with parsley. Colorectal Cancer Awareness Month Cancer Awareness Colorectal Yield: 6 servings; Serving size: 1 cup Per serving: Calories: 255; Fat: 5g; Saturated Fat: 1g; Cholesterol: 52mg; Sodium: 366mg; Carbohydrates: 28g; Photo Credit: AnnLyn Design Fiber: 1g; Protein: 22g SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 4 5 Schedule a colon cancer screening 6 7 8 9 10 11 12 Make healthy food choices 13 14 15 16 17 18 19 Daylight Diabetic? Saving Time Inspect your Begins St. Patrick’s Day feet daily. 20 21 22 23 24 25 26 Schedule your annual physical Spring Begins exam Palm Sunday Diabetes Alert Day Purim Good Friday 27 28 29 30 31 Fill out and mail Medicare Satisfaction Survey Easter (CAHPS) Blueberry Parfait Heart Healthy Diabetic 18 oz vanilla fat free yogurt 2016 2 cups cubed cantaloupe 2 cups fresh blueberries In 4 parfait glasses (or wine glasses), layer 1/4 cup each of yogurt, April cantaloupe and blueberries. Repeat layers. Top each glass with a dollop of yogurt. Cancer Control Month Cancer Control Yield: 4 servings; Serving size: 1 parfait Per serving: Calories: 132; Fat: 0; Saturated Fat: 0; Cholesterol: 0; Photo Credit: AnnLyn Design Sodium: 69mg; Carbohydrates: 29g; Fiber: 3g; Protein: 5g SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 Get screened for cancer 3 4 5 6 7 8 9 Schedule a mammogram 10 11 12 13 14 15 16 Fill out & mail your CAHPS Survey Tax Day 17 18 19 20 21 22 23 Get fit with a Passover family member Protect your skin Begins or friend from UV rays (sundown) 24 25 26 27 28 29 30 Schedule a Last Day of colon cancer Passover screening test (sundown) Fish Tacos Heart Healthy Diabetic 1/2 cup reduced-fat 4 egg whites 2016 mayonnaise 1 Tbsp water 1/8 tsp cayenne pepper 1 cup bread crumbs 3 Tbsp fresh lime juice 1 lb tilapia fillets, cut into strips May Black pepper to taste 4 whole-grain flour 1/2 cup peeled and sliced green apple tortillas (6-inch) 1 red cabbage, sliced 4 scallions, thinly sliced Month 1/2 cup chopped fresh 4 lime wedges cilantro In a small bowl, combine mayonnaise, cayenne, 2 Tbsp of the lime juice and pepper. Set aside. In a large bowl, toss apple with remain­ Awareness Awareness ing 1 Tbsp lime juice. Add cabbage, cilantro and mayonnaise mix­ ture and toss. Season with black pepper. Chill, covered, for 1 hour. Preheat oven to 350°. Coat a rack with cooking spray. In a small bowl, beat egg whites with water. Place bread crumbs in shallow dish. Rinse fish and pat dry; dip fish in egg mixture, then roll in bread crumbs. Arrange fish on rack on top of a baking sheet. Bake, Osteoporosis Osteoporosis uncovered, for 20 minutes, or until the fish flakes. Fill each tortilla with slaw, fish and scallions. Serve with lime. Yield: 4 servings; Serving size: 1 taco Per serving: Calories: 326; Fat: 6g; Saturated Fat: 2g; Cholesterol: 59mg; Sodium: 383mg; Carbohydrates: 36g; Arthritis Awareness Month • Mental Health Arthritis Awareness Photo Credit: AnnLyn Design Fiber: 4g; Protein: 30g SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY 1 2 3 4 5 6 7 Farmer’s Market Keep track of your Get a bone season starts blood pressure density scan 8 9 10 11 12 13 14 Mother’s Day Did you schedule Women’s Women’s your annual Health Week Check-Up Day physical exam? 15 16 17 18 19 20 21 Take your Schedule medication as a dental exam prescribed 22 23 24 25 26 27 28 Talk to your doctor about Challenge hypertension your mind 29 30 31 World Memorial Day No Tobacco Day Sweet-and-Sour Kebabs Heart Healthy Diabetic 3/4 cup apple juice 8 oz boneless, skinless 2016 chicken breasts, cubed 1/4 cup cider vinegar 2 bell peppers, cut into 1/2 Tbsp honey 3/4-inch pieces 2 Tbsp low sodium 1 medium onion, cut into soy sauce June 3/4-inch pieces 2 Tbsp peeled and 1 zucchini, cut into grated fresh ginger 3/4-inch pieces 4 garlic cloves, minced 2 green apples, cored 2 Tbsp cornstarch and sliced In a saucepan, combine the juice, cider vinegar, honey, soy sauce, gingerroot, garlic and cornstarch.
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