Spring is here and nothing makes for a tastier, healthier lunch than a light and delicious salad.  If the word salad scares you, conjuring up images of raw, plain, tasteless vegetables, think again!  We found this recipe for Perfect Spinach Salad from Ree Drummond, Food Network’s Barefoot Contessa, and we think it is sure to please even the pickiest palate.

Spinach is known to be a super food and for good reason.  It is an excellent source of antioxidants and also contains an ample supply of important vitamins and nutrients such as Vitamin C, Vitamin E, beta-carotene, calcium, magnesium, iron and more.  It is also packed with Vitamin K, a vitamin necessary for blood clotting and one that may improve bone health, reducing fracture rates in people with osteoporosis.  One cup of raw spinach has only 7 calories and 5 grams of protein!  In fact, spinach is sometimes considered a “free” food on low-carb diets because it has so little impact on blood sugar levels.

But enough about spinach. The key to making this salad delicious is in the bacon… and eggs, mushrooms and onions, all of which have healthy components about which to boast.  Eggs are full of protein and mushrooms are an excellent source of potassium, a mineral that helps lower elevated blood pressure and reduces the risk of stroke.

This recipe only requires 15 minutes of prep time and another 25 minutes cook time, making it as easy as it is delicious.  With a rich peppered bacon-infused, Dijon mustard dressing, we think this recipe is aptly named – Perfect Spinach Salad.  Try the recipe here and we think you will agree.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

“Food, if chosen well, can reshape our medical destinies for the better.”

– David Katz, MD, Director of the Yale Prevention Research Center

Time to shake off the snowflakes and start gearing up for spring!  If you are looking for easy and delicious ways to improve your mood, energy level, skin tone and brain power, these super foods may be just what the doctor ordered.  Blue Cross Blue Shield of North Carolina knows that a little prevention goes a long way and the following list of spring foods can add a punch of flavor to your favorite meals while working to give your body the nutrients it needs to feel great and function well.

Mood:  Looking to bring balance and serenity to your springtime?  Try these two tasty options to help improve your mood.

Walnuts:  Walnuts are one of nature’s secret stress relievers.  Full of tryptophan, an amino acid that creates seratonin, walnuts will improve not only your mood, but can also help cultivate emotional balance.  Because they are digested slowly, walnuts can help your body stabilize and give it what it needs to tolerate stress.  Try adding these to the top of your salad for a little extra crunch or eat them dipped in peanut butter for a satisfying snack.

Asparagus:  Asparagus is one of the best vegetables for adding folate to your diet.  Folate is very important for pregnant women, but also for everyone because it helps synthesize dopamine, seratonin and nerepinephrine, all of which are important chemicals our bodies release to help us “feel good.”  If you find yourself in need of a mood swing this spring, try drizzling a mixture of butter, soy sauce and balsamic vinegar over the top of some fresh asparagus spears and bake them for 12 minutes at 400 degrees.  We think you will love this delicious way to improve your mood!

Energy Level:  Looking to put some spring back into your step?  Below are two great foods to give you the boost you need.

Spinach:  Spinach is a great source of iron, which is a key component in the red blood cells that fuel our muscles with oxygen and energy.  The compounds found in spinach leaves actually increase the energy producing factories inside our blood cells, making our bodies feel awake and alive.  This green-leafy vegetable is delicious in salads and also sauteed in olive olive oil.  Adding fresh spinach to quiche or scrambled eggs will not only add color and texture to your plate, but will also help you start your day off right.

Artichokes:  Artichokes are an often overlooked vegetable, but they are literally loaded with magnesium, which helps to generate energy in the body.  If you don’t get enough magnesium, your muscles have to work harder to react and you tire more quickly.  Women especially need 320 mg. of magnesium a day and one artichoke gives you 77 mg. for only 60 calories.    Try boiling them until tender and dipping the leaves in your favorite salad dressing.  However you cook artichokes, they are a delicious and low-calorie way to help energize your day.

Skin Care:  Are the effects of cold-weather and harsh winds taking their toll on your skin?  Try these two delicious foods and see your skin tone improve!

Salmon:  Salmon is a healthy and natural way to help prevent wrinkling.  It is rich in fatty acids and omega 3’s that naturally help reduce the appearance of fine lines and sagging skin.  Omega 3’s also help regulate oil production in the skin and boost hydration, which help give your skin a natural glow and keep you free of acne and blemishes.  Whether cooking at home or eating out this spring, try choosing the salmon instead of the steak and eat your way to healthier looking skin.

Strawberries:   Strawberries are loaded with antioxidants that help your skin repair from damage caused by weather, pollution  and UV rays.  Packed with vitamin C, a vitamin associated with fewer wrinkles and less dryness, you can actually use strawberries as a natural exfoliant.  Great as a snack or used as part of a light and delicious dessert, strawberries are a girl’s (or boy’s)  best friend when it comes to spring skin care.

Memory:  Find yourself being more forgetful these days?  Here are two tasty brain foods sure to please.

Eggs:  Not only are eggs delicious, they are good for you!  And by all means, eat the yolk!  Egg yolks are full of choline, a key nutrient for recall and memory storage in the brain.  Your body needs 425 mg. of choline daily and there are 147 mg. in one large egg.  With just a couple of eggs for breakfast, you are well on your way to a healthier brain and a better memory.

Blueberries:  Blueberries may be small, but they are full of an important type of antioxidant called anthocyanis, which has been shown to increase signals among brain cells.  Blueberries can improve the brain’s resilience and enhance both learning capabilities and memory.  If you don’t like to munch on these tiny fruits, try drinking a glass of blueberry juice for breakfast.  Good in muffins, desserts, or eaten by the handful, blueberries are a springtime treat that will help you make the most of your memories.

In many ways, food is the very best medicine if used correctly and BCBSNC believes in preventive care maintenance. This spring, try eating your way to a healthier, happier, more whole you!

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Valentine’s Day is all about sweet treats, but if eating healthier is one of your resolutions for 2015, this recipe is sure to please.   Almost nothing tastes better than nice, juicy strawberries and we think this is a delicious way to say, “I love you.”  This yummy treat only calls for a few ingredients, most of which you probably have at home.  From Reader’s Digest, this is just one of many recipe ideas to help make your Valentine’s Day extra special.

Strawberry Pavlova showcases a pint of beautiful berries and only takes 1 hour to prepare.  Strawberries are high in antioxidants and the ones found in this bright red fruit have been proven to fight carcinogens and LDL, the bad kind of cholesterol which often leads to heart disease.  Further, strawberries are high in folic acid which is an important part of every pregnant woman’s diet because it plays a vital role in preventing birth defects.  Folic acid is important for everyone, however, because not having enough of it in your system can lead to dementia, osteoporosis, heart disease and many kinds of cancer.

Check out this  recipe and surprise your loved ones this Valentine’s Day with a beautiful and healthy dessert.

Promoting healthy eating, fitness and a healthy lifestyle is a main focus at Blue Cross Blue Shield of North Carolina. Enjoy!  Before starting any weight loss program, always consult your doctor first and get his/her clearance for physical activity and find out if there are any issues that would affect you participating in a new nutrition and fitness program.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

The health effects of smoking are the circumstances, mechanisms, and factors of tobacco consumption on human health. Epidemiological research has been focused primarily on cigarette tobacco smoking, which has been studied more extensively than any other form of consumption, but all forms of tobacco use are dangerous.  Research has proven overwhelmingly that the regular use of tobacco can damage every part of the body.

Tobacco is the single greatest cause of preventable death globally. Tobacco use leads most commonly to diseases affecting the heart, liver and lungs, with smoking being a major risk factor for heart attacks, strokes, chronic obstructive pulmonary disease (COPD) (including emphysema and chronic bronchitis), and cancer (particularly lung cancer, cancers of the larynx and mouth, and pancreatic cancer). It also causes peripheral vascular disease and hypertension. The effects depend on the number of years that a person smokes and on how frequently the person smokes. Starting to smoke earlier in life and smoking cigarettes higher in tar increases the risk of these diseases. Cigarettes sold in underdeveloped countries tend to have higher tar content, and are less likely to be filtered, potentially increasing vulnerability to tobacco-related disease in these regions.

Also, environmental tobacco smoke, or secondhand smoke, has been shown to cause adverse health effects in people of all ages.

The World Health Organization (WHO) estimates that tobacco caused 5.4 million deaths in 2004 and 100 million deaths over the course of the 20th century. Similarly, the United States Centers for Disease Control and Prevention describes tobacco use as “the single most important preventable risk to human health in developed countries and an important cause of premature death worldwide.”

Quitting smoking may be difficult, especially for those individuals who have developed the habit of regular tobacco use.  Blue Cross Blue Shield of North Carolina wants to encourage you to make the change.  A healthy lifestyle is the number one form of preventive care and one of the best things you can do for your body.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Do you drink at least 8 glasses of water a day?  If not, you should!  Blue Cross Blue Shield of North Carolina endorses healthy living and one of the healthiest things you can do for your body is to keep it hydrated.

Drink more water. Most of us actually don’t drink enough water every day. Water is essential for our body to function.  Do you know that over 60% of our body is made up of water? Water is needed to carry out our bodily functions, remove waste and carry nutrients and oxygen around our body. Since we lose water every day through urine, bowel movements, perspiration and breathing, we need to replenish our water intake.

Bring a water bottle when you go out. That way, you can replenish your fluids whenever you want to. It saves you money as well and you don’t need to subject yourself to poor alternatives like soda, which increases your fluid outtake instead.

Furthermore, drinking more water alone actually aids in losing weight. A study done by healthcom carried out among overweight/obese people showed that water drinkers lose 4.5 more pounds than a control group. The researchers believe it’s because drinking more water helps fill your stomach, making you less hungry and less likely to overeat. I agree with that, and I have an added take that your body tries to retain whatever water it gets when you don’t take in enough water, leading to an increase in weight. On the other hand, when you regularly drink water, your body knows it’s going to get the supply of fluids it needs, so it doesn’t try to retain more water.

There is no real downside to drinking more water and the benefits to your body are clear.  As always, before starting any weight loss program, consult your doctor first and get his/her clearance for physical activity.  Find out if there are any issues that would affect you participating in a new nutrition and fitness program.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage, the Marketplace and healthcare gov  to apply for your subsidy, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Fall has officially arrived and Blue Cross Blue Shield of North Carolina thinks autumn is a great time to eat your way to healthy.  Fall vegetables, especially root vegetables, abound this time of year and can easily become a part of your fall health regimen.  In addition to being delicious, vegetables such as carrots, sweet potatoes, turnips, beets, radishes, onions and garlic contain significant amounts of vitamin C and beta-carotene, both of which help to clean the blood and prevent heart disease, high blood pressure and stroke.  Because of the high amounts of antioxidants they contain, eating root vegetables can significantly improve your physical health, as well as improving your mental well-being.  The antioxidants contained in root vegetables help remove free-radicals and harmful toxins from your body, leaving you feeling refreshed and rejuvenated, physically, mentally and emotionally.

In addition, most root vegetables are high in complex carbohydrates as well.  These carbohydrates break down into sugar in your body, giving you the energy and ability to function properly throughout the day.  Root vegetables are high in fiber, as well as being low in fat and calories, making them the perfect food for staying fit.  The high amounts of nutrients root vegetables absorb from growing underground will help satisfy your cravings for junk food, which in turn will help you lose excess weight.  The fiber in these vegetables also helps clean out your digestive system, increasing energy levels for an active lifestyle.

One of the great things about root vegetables is that they can be eaten year round and in almost any way imaginable, while still tasting great.  They add variety and flavor to soups, stews and casseroles and can also be eaten steamed or raw.  Eating root vegetables in their raw state will maximize the health benefits to your body and they are a great addition to salads, smoothies or vegetable juices.  For recipe ideas click here.

BCBSNC is committed to preventive care on every level and a big part of prevention is maintaining a healthy diet.  In fact, every health plan Blue Cross Blue Shield of North Carolina offers covers at 100%  screening, counseling and management for obesity in both adults and children, including nutrition counseling.  (Review the summary of benefits and coverages for more information).  This year, make fall a season for nutritious eating by adding a variety of delicious root vegetables to your daily diet… and eat your way to healthy!

Before starting any weight loss program, always consult your doctor first and get his/her clearance for physical activity and find out if there are any issues that would affect you participating in a new nutrition and fitness program.

For more information on Blue Cross Blue Shield of North Carolina health insurance coverage in North Carolina, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our experienced and professional agents.  Let us help you navigate through the Health Care Reform changes in accordance with the new regulations of The Affordable Care Act, also known as Obama care.

Wake Forest University has received a $3 million gift from Blue Cross Blue Shield to help the school promote well-being at the university, Wake Forest officials said.

The money will go to develop projects designed to promote what is being called a holistic approach to health that spans eight dimensions of well-being: physical, emotional, spiritual, social, intellectual, financial, occupational and environmental.

 “Our approach to well-being is intentional and a natural extension of our mission to educate the whole person,” said Wake Forest University President Nathan O. Hatch, in a statement. “Well-being is not the absence of illness and stress, but the presence of healthy habits, purpose and joyful relationships. We are grateful to Blue Cross and Blue Shield of North Carolina for its transformative gift to enhance well-being on our campus and across the state.”

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$50… from Blue Cross Blue Shield to you!  Current members that are enrolled in individual BCBSNC health insurance plans can take a 15-minute personalized, confidential health assessment right now, and BCBSNC will send you a $50 gift card.  It’s that simple!  Even if you earned $50 last year, you can earn it again.  Then complete a wellness program designed around your needs and earn points to qualify for another $50 gift card.  This is a limited-time offer! Act now by visiting My Members Services- Healthy Outcomes.

Members must be 18 years of age or older to participate.  Health Assessment must be completed within the first 150 days of your plan’s 2014 effective date.  After completing the Health Assessment, you will receive your $50 gift card reward within 5-9 weeks.  You must complete the wellness program components between Jan 1 2014 and Sept 30 2014 and earn at least 120 points in the program to qualify.

Remember if you have an individual health insurance plan with Blue Cross Blue Shield, ACT TODAY!

For more information on health insurance coverage in North Carolina, please visit our website at www.nchealthplans.com or call our toll free number 888-765-5400 and speak with one of our professional agents. Our agency provides coverage for health insurance in North Carolina through Blue Cross Blue Shield of North Carolina (BCBSNC). It would be our pleasure to help you navigate through the Health Care Reform changes in accordance with the new regulations of Obama care. Call us for details.

Bullying is when one child picks on another child repeatedly. Bullying can be physical, verbal, or social. It can happen at school, on the playground, on the school bus, in the neighborhood, or over the Internet.

When Your Child Is Bullied

Help your child learn how to respond by teaching your child how to:
      1. Look the bully in the eye.
      2. Stand tall and stay calm in a difficult situation.
      3. Walk away.

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The colorful quarters of the plate – green for vegetables, red for fruits, orange for grains, and purple for protein – are aimed at nudging Americans away from meals dominated by meat and starch and towards meals made up mostly of plant-based foods. 

MyPlate promotes fruits and vegetables, which cover half the circle, with grains and proteins such as meet, fish and poultry a quarter each.  Dairy (e.g. a glass of milk or food, such as cheese or yogurt) rests to the side.  Desserts are – well – in the desert, nowhere to be found.

Blue Cross Blue Shield of NC offers discounts in premium to individuals in excellent health.   Practice fitness and good nutrition at an early age and reduce the risk of health problems, regardless of age.

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Create an environment that is conducive to doing homework. Youngsters need a permanent work space in their bedroom or another part of the home that offers privacy.

— Schedule ample time for homework.
— Establish a household rule that the TV set stays off during homework time.
— Supervise computer and internet use.
— Be available to answer questions and offer assistance, but never do a child’s homework for her.

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When it comes to food, the best things for you certainly aren’t free. In fact, research indicates that healthy eaters often spend more on food than their less healthy counterparts, and to follow a diet in line with the USDA’s latest nutrition recommendations would add hundreds of dollars to the average person’s annual food expenses.

In a new study from the University of Washington, researchers surveyed 2,000 adults in King County and analyzed their self-reported diets for nutrient content and cost. Their findings illustrated what you might already suspect: Not only were grains, sugars, and fats cheaper than fruits and vegetables on a per calorie basis, but consumers typically had to increase their food budget to incorporate recommended nutrients like potassium, dietary fiber, vitamin D, and calcium into their diet. For example, individuals who consumed potassium in accordance with the 2010 Dietary Guidelines added an average of $380 a year to their annual food cost.

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