Wellness

By clicking on the following link you will go to the Tools available at Anthem.  You do not need a Login account to access these tools.  Once you click on the link, LIVEHEALTH ONLINE is the link for the online physician.  http://healthandwellness.anthem.com

Anthem's Time Well Spent - Cancer
Stronger Together - Cancer Resources
pdf Wellness Calendar
document PowerPoint by Creative Benefits
Anthem's Time Well Spent - Men's Health
Anthem's Time Well Spent - Stop Smoking
Anthem's Healthy Weight Resource Center
Anthem's Time Well Spent - Women's Health
Anthem's Time Well Spent - Kids Health

Anthem's LiveHealth Online
pdf Anthem 24/7 Nurse Help Line
pdf CHC Work Well Newsletter - January

pdf Humor to Fight Stress
pdf Tips for Boosting Energy
pdf Effective Work Routine
pdf Exercise at your Desk


Make foods tasty using less salt. To punch up the flavor in dishes - try adding ginger, oregano, paprika, rosemary, sage, tarragon, or thyme. Flavorful recipe options:

• Chicken Curry Casserole
• Greek Pork Chops

 Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

  pdf Apple Sage Wild Rice Stuffing Recipe

Did you know whole fruits, including fresh, canned, and frozen varieties have more fiber than fruit juice? Test your fruit knowledge with the interactive quizzes.

•   pdf Focus on fruits

Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

  pdf Fruit Salad with Jicama Recipe

Strawberries are now in season!  If you live near a farm, it can be fun to pick your own. Eat them whole or check out What's Cooking for tasty strawberry recipes! Recipes to try:

• Strawberry, White Bean, & Edamame Salad
• Whole Grain Strawberry Pancakes

 Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

pdf Strawberry S'More recipe

Subject: Be Mindful of Melanoma!

Skin cancers attack more than one million Americans every year, and exposure to the sun causes over 90 percent of skin cancers in the U.S. Melanoma is the most serious form of skin cancer because it can spread from the skin through the blood or lymph system to other organs and bones. Catching melanoma early could mean the difference between life and a life-threatening cancer.

• Learn More About Melanoma & Take Action!
  • How To Do A Skin Self-Exam 

In Good Health,
 Apex Wellness Team

pdf Skin Cancer Awareness bulletin
pdf Salmon with Kale & Feta Saute Recipe


Water is a refreshing choice. Jazz it up by adding slices of fruit or fresh herbs like mint, rosemary or basil.

   Make Better Beverage Choices

• Choosing Foods & Beverages: Added Sugars

 Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

  pdf Fruit Slush Recipe

Like to cook but don't like to clean? Clean as you go. Fill up the sink with warm, soapy water and wash dishes as you cook. It will make clean up go much smoother!

Kitchen Timesavers
Prepare Healthy Meals

 Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

pdf Easy Beef Supper Recipe

When buying canned foods, look for "low-sodium" "reduced sodium" or "no-salt added" on the package. You can add flavor at home with herbs and spices. 

 Choose foods with less sodium

• Other ingredients to consider

 Information provided by: www.choosemyplate.gov
In Good Health,
 Apex Wellness Team

pdf Apple Salad Dressing Recipe

April is Alcohol Awareness Month – Alcoholism is a chronic, progressive disease, genetically predisposed and fatal if untreated. However people can and do recover. In fact, it is estimated that as many as 20 million individuals and family members are living lives in recovery! Take the month of April to help increase and spread the awareness.

1. Recipe – enjoy this quick, easy, healthy spring recipe.
2. Appreciate YOU! – use this email template to distribute the attached Alcohol Awareness flyer and Recipe.

 In Good Health,
 Apex Wellness Team

pdf Orange and Fennel Salad Recipe
pdf Alcohol Awareness

In addition to aerobic activities, don't forget to do strength training activities twice a week. Activities that build strength include lifting weights, doing push-ups and sit-ups, working with resistance bands, or heavy gardening.

Be active adults

• Physical activity at home, work & play

Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

  pdf Chicken Kabob Lettuce Wraps Recipe

 Many restaurants have nutrition information online. Before you go out to eat, look at their website to find healthy options ahead of time. Having a plan is a great first step in making smarter choices!

 Eating foods away from home

• Overcome stumbling blocks

 Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

pdf Orange Honey Acorn Squash Recipe

Add flavor to meals with herbs and spices, such as chili, garlic, ginger, basil, oregano, curry, or cilantro, which can replace some of the salt and saturated fat. Recipes to try:

• Arroz Con Pollo
• Curried Potatoes with Red Lentils

Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

pdf Garlic Pinto Beans Recipe

Stock up on frozen or canned veggies next time you spot a sale. Having some on hand makes it quick and easy to add veggies to meals.   

• Caramelized Mushroom & Onion Risotto
• Add more vegetables with these tips

 Information provided by: www.choosemyplate.gov
 In Good Health,
 Apex Wellness Team

pdf Recipe - 3 Can Chili

Subject: Don't Stop Now!
When January arrived, resolutions and a fresh approach came to mind. Then, life gets back to its hectic self and your goals can get lost in the rush of daily life.  Before you know it, it’s January again. To keep your pace for 2017, focus on you, one day at a time.
 Three simple ways to live your best:

1. Upgrade your plate. Fill half with fruits and vegetables. Add more whole grains. Complete your meals with fatty fish, lean meat or poultry, fat free or low-fat dairy, beans and nuts.
2. Call it a night: You’ll be ready to greet the morning if you have a good night’s sleep behind you. Banish smart devices from the bedroom and avoid caffeine close to bedtime.
3. Move it. Physical activity burns calories, energizes you and improves your mood. Get at least 150 minutes of moderate-intensity exercise (such as brisk walking) weekly. Even 10 minutes at a time enhances your health.

Take this month to re-evaluate your resolutions or set new goals.  The weather will be getting warmer soon and we could certainly use a reason to get outside.  Use this as an excuse to increase your cardio!

 In Good Health,
 Apex Wellness Team

pdf March Fitness
pdf Beet Hummus Recipe


Calcium and Vitamin D are especially important for growing bones! Make sure children are getting enough of these nutrients by serving low-fat or fat-free milk and yogurt.  Calcium & Vitamin D-packed recipes:

• Avocado Melon Breakfast Smoothie
• Banana Pudding Parfait

 In Good Health,
 Apex Wellness Team

pdf Avocado Breakfast Bruchetta Recipe

Make sure to clean the inside and the outside of appliances and pay attention to buttons and handles where cross-contamination to hands can occur.

• Be food safe tips
• Even more on food safety

 In Good Health,
 Apex Wellness Team

pdf Chicken Soup Recipe

Prepare a large batch of favorite recipes on your day off (double or triple the recipe). Freeze in individual containers and use them throughout the week to save time.

In Good Health,
 Apex Wellness Team

pdf Chicken Spaghetti recipe


Subject: Go SMART With Your HEART!
You’re never too young or too old to take care of your heart. The choices you make now can help keep it beating strong for life. Four steps everyone can take:

1. Eat Better: cook with heart-smart oils that contain unsaturated fat, such as olive oil. Enjoy more fatty fish, such as salmon, sardines and canned light tuna.
2. Learn Your Family’s Medical History: identify any problems, such as stroke, heart attack and high blood pressure, in close relatives.
3. Get Checked: for high blood pressure, unhealthy cholesterol, type 2 diabetes and excess weight around your middle. And if you use tobacco, quit.
4. Make Your Move: exercise strengthens your heart. It can even reverse some heart disease risks, such as unhealthy cholesterol. Start with a daily walk.

 In Good Health,
 Apex Wellness Team

pdf Live it Up!
pdf Quinoa Stuffed Tomatoes Recipe


Compare beverages side by side using Food-a-Pedia! Choose drinks lower in calories, sugar, and fat. Visit Here: https://www.supertracker.usda.gov/foodapedia.aspx

 In Good Health,
 Apex Wellness Team

pdf Cranberry Spritzer Recipe

Canned vegetables, such as tomatoes and beans, are just as nutritious  as fresh. When buying canned vegetables, look for reduced sodium, low-sodium, or no-salt added on the label.

 In Good Health,
 Apex Wellness Team

pdf Black Bean Bandits Recipe

Subject: Hey Doctor!
Building a healthy relationship with your health care provider is important, especially when you’re ill. Instead of seeing a complete stranger, you’ll have a provider you know and trust.

1. Those screenings you get reminders for can detect conditions that don’t always have immediate symptoms, such as high blood pressure, unhealthy cholesterol and type 2 diabetes. Ask your provider to determine your risks and schedule the screenings you need.
2. Getting all the vaccinations you need reduces your risk for many infectious diseases, such as the flu, measles and hepatitis A.
3. Timely medical care gets you the best results. Treatment and management is often quicker, less expensive and more effective when disease is diagnosed sooner rather than later.

Take time now and schedule your preventive visits for the year.  And, don’t forget about your spouse and/or kids.

 In Good Health,
 Apex Wellness Team

pdf Tomato Basil Soup Recipe
pdf Live it Up Family Health

Strengthen your bones!
 Physical activity and nutrition are important for bone health. Try strength training activities twice a week and be sure to eat foods high in calcium like fat-free and low-fat milk, cheese, yogurt, and fortified soymilk to help strengthen bones. 

 In Good Health,
 Apex Wellness Team

pdf Recipe - Strawberry Banana Parfait

Treat yourself!
 Are you looking to cut back on sweets for you and your kids? Fruit makes the perfect sweet  snack or dessert. Serve baked apples, pears, or enjoy a fruit salad. Or, serve yummy frozen juice bars (100% juice). 

In Good Health,
 Apex Wellness Team

pdf Recipe - Fruit Cole Slaw

Looking for delicious vegetable side dishes for your Thanksgiving feast? Check out What's Cooking for recipes using traditional favorites like green beans and sweet potatoes!

 In Good Health,
 Apex Wellness Team

pdf Recipe - Marinated Green Bean & Potato Salad

Enjoy foods from many cultures!
 Combinations of herbs and spices often remind us of dishes from our own heritage or our favorite ethnic food. Add flavor to meals with herbs and spices, such as chili, garlic, ginger, basil, oregano, curry, cilantro or turmeric.

 In Good Health,
 Apex Wellness Team

pdf Recipe - Teriyaki Lettuce Wraps

Squash It Up!
Boost fiber, color, and flavor in your meals this season with winter squash. Try butternut, acorn, or delicata squash in a soup, stew or side dish.

 In Good Health,
Apex Wellness Team

pdf Recipe - Savory Bread pudding

Separate - do not cross contaminate!
Remember to separate in order to not cross contaminate when cooking your thanksgiving meal. Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.  For more food safety tips, visit:

• Be Food Safe
• Food Safety

 In Good Health,
 Apex Wellness Team


Happy Halloween!
Remember to wear comfy shoes with your Halloween outfit to enjoy being active with family and friends. 

• Keep physical activity in mind.
• Activity recommendations for adults, teens and kids
  

In Good Health,
Apex Wellness Team

pdf Pumpkin Angel Food Cake Recipe


Are you getting enough Vitamin C?We’ve all heard oranges are an excellent source of Vitamin C. Vitamin C is found in many fruits and veggies. It’s even in broccoli!
 
In Good Health,
Apex Wellness Team

pdf Spinach Power Salad Recipe

Look for seasonal fall produce at your local farmers market or grocery store. Apples, winter squash, and Brussels sprouts are all in season! 
Check out this website to find a local Farmers Market in your area!
 
Source: www.choosemyplate.gov
 In Good Health,
Apex Wellness Team

pdf Pumpkin Parfait Recipe


Go play! Memories of happy play don’t have to end with your childhood. Goofing off helps us relax and lifts our spirits at any age, from 2 to 82.
 
Quick Tips to incorporate laughter and play:
·  Create a great escape. Frolic in a water park. Build castles in the sandbox. Wear pajamas all day. Get out the board games or finger paint with your kids (or grandkids).
·  Share the joy. Stage a family treasure hunt or play cards with the neighbors. Have a picnic and simply enjoy being outside together.
·  Give yourself permission to laugh and not take life too seriously. Live for the present and lose yourself in pleasurable pursuits. All work and no play? No way.

Information provided by: Thrive Calendar 2016
 
In Good Health,
 Apex Wellness Team

pdf September Thrive Recipe


Portion Update:
Today’s average bagel is twice the size it was 20 years ago?! That also means twice the number of calories. Keep portion size in mind at your next meal to cut down on calories.
    
Take this portion distortion quiz and test yourself on your portion knowledge!
 
Source: www.choosemyplate.gov

pdf Banana Muffin Recipe

In Good Health,
 Apex Wellness Team
3755 E. 82nd Street, Suite 100
Indianapolis, IN 46240
D 317.806.5137  / F 317.254.1606


Did you know?
Every grain starts off as a whole grain.  Whole grains have protein, fiber, vitamins and minerals. Make whole grains part of your meals by using whole wheat bread, brown or wild rice, barely, or quinoa. 

pdf Click here for recipe

Find fiber on the label of foods you purchase. Good sources of fiber have at least 3 grams per serving while excellent sources have 5 or more grams per serving. Get more fiber with the recipe of the week!

Source: www.choosemyplate.gov
 In Good Health, 
Apex Wellness Team

pdf Click here for recipe

Boost your spending power! It’s always a good idea to save money, even if you’re financially secure.
Quick Tips to plan ahead:
o   Learn how to make preserves with less sugar and sodium you’ll reduce your grocery bill, and enjoy minimally processed fruits and vegetables.
o   Invest in a small freezer. Stock up on the basics – whole-grain bread, frozen produce, meat and poultry – when they’re on sale.
o   Buy energy efficient light bulbs and appliances.
o   Trade skills or chores with a friend or neighbor. Example: pet sit the dog next door in exchange for help planting a garden.
o   Make gifts. A handmade ticket to a movie or a certificate for dining out makes giving personal.
o   Reuse. Check out secondhand stores for clothing, salvaged wood, furniture and other supplies.
 
Information provided by: Thrive Calendar 2016
 
In Good Health,
Apex Wellness Team

pdf Click here for recipe