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For a colorful treat, mix green spinach, red beets and oranges for a salad rich with antioxidants and vitamins A and C.

Ingredients
• 1 lb spinach, washed, dried and chopped
• 1 cup canned sliced beets
• 2 medium oranges, peeled and sectioned

Dressing
• 1/2 cup balsamic vinegar
• 2 T orange juice
• 2 T olive oil
• 1 T water
• 1 T honey
• 1 tsp Dijon mustard
• Salt and pepper to taste

Directions
Put spinach in a bowl and add beets and oranges. For the dressing, combine the rest of the ingredients in a saucepan and bring to a boil. Lower the heat and simmer until the liquid is reduced by about one third. Let cool, then drizzle dressing over salad.

Yield
4 Servings

Nutrition Facts
Calories: 178
Fat: 7g
Saturated Fat: 0.5g
Cholesterol: 0mg
Sodium: 92mg
Carbohydrate: 21g
Dietary Fiber: 5g
Protein: 4g

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Let’s be honest, many of our New Year’s resolutions focus around getting healthy or staying healthy. Whether you’re trying to shed a few pounds or simply keep it off, it’s never an easy task. 2/3 of American adults are either overweight or obese. In many cases, it’s not because we are lazy or have a lack of willpower, it’s because we eat the wrong foods or are fighting genetics. So how do you get the weight off and keep it off?

Joy Bauer, nutrition expert on the Today show, provides some simple strategies to help you achieve your New Year’s resolution of healthy living. Check out “Top Strategies for successful Weight Loss” on UHC TV to pick up great tips on how to get fit and stay fit!

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By Sue Schick
CEO, UnitedHealthcare of Pennsylvania & Delaware

Many of us make the same New Year’s resolution year after year, only to find that we can’t make it stick. This year, if you are looking to keep the pounds off, set modest goals and take it slowly.

Though there’s enough dieting advice out there to fill a dozen refrigerators, be wary of programs that offer quick weight-loss solutions. For long-term weight loss, make an effort to change habits. Start with these tips:

• Maintain a sensible calorie intake. If you cut back too much, you will risk failure and lose muscle tissue—not fat. A one- to two-pound per week weight loss is optimal.
• Spread your calories throughout the day. Do you eat as little as possible during the day so you can “save” calories for later? This approach almost always backfires. You’ll find yourself raiding the kitchen by late afternoon. Eat every three hours to keep hunger at bay.
• Keep a food journal. Write down everything that you eat and drink along with the time. Little things can add up.
• Be positive. Don’t approach this with a diet mentality. View your resolution in a positive light, not as a means of punishment for past behavior.
• Exercise! If you want to trim down, include regular exercise in your life on most days of the week.
Remember, losing weight isn’t just a matter of looking good, but of staying healthy.

READ MORE: About new ways to help your New Year’s Resolutions!

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Start the new year off right! Let 2013 be the year you lose weight once and for all. This seminar will highlight habits that cause weight gain and provide diet tips that may lead to a healthier you. Popular and fad diet plans will be reviewed along with recommendations for diets that go the distance to meeting health goals, slimming down, feeling energized and improving your health.

Kathleen Zelman, MPH, RD
Jan. 1 – 12:30 p.m. (ET), 11:30 a.m. (CT)

Register now.

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This low-fat cake is made with whole-grain flour and provides both nutrition and that delicious gingerbread taste.

Ingredients
• 1 1/4 cups whole-wheat pastry flour*
• 1 tsp. ground ginger
• 1 tsp. cinnamon
• 1/2 tsp. baking soda
• 1/2 cup sugar
• 1/2 cup low-fat buttermilk
• 1/4 cup canola oil
• 1/2 cup molasses
• 1 egg, lightly beaten

Directions
Preheat oven to 350 degrees F. Coat an 8-inch square baking pan with nonstick cooking spray. Combine flour, ginger, cinnamon and baking soda in a small bowl. In a large bowl, stir together sugar, buttermilk, oil, molasses and egg. Add flour mixture to wet ingredients and stir well. Pour into baking pan and bake for 25 minutes.
* Whole-wheat pastry flour can be found in the baking aisle of most supermarkets. It gives the benefit of whole-grain without the heavy taste. Also look for white whole wheat.

Yield
16 Squares

Nutritional Information
Calories: 128
Carbohydrate: 21g
Protein: 1.7g
Fat: 4g
Cholesterol: 13mg
Sodium: 55mg
Fiber: 1g

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Now that we are approaching the holiday season, the questions of what to bring always come to mind when attending a holiday party. Besides the regular chips and dip why not opt for something healthy and easy so you’re not bringing home any leftovers? By using simple household ingredients like cream cheese, tortilla wraps, dried cranberries, turkey, and spinach to create some turkey tortilla wraps you’ll be the hit of any holiday party!

Maggie Gilbert, cooking expert, provides great healthy, easy appetizer recipes that everyone at your holiday gathering will enjoy. Check out “Healthy Party Appetizers” on UHC TV to pick up some great food tips and recipes for the holidays!

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By Sue Schick
CEO, UnitedHealthcare of Pennsylvania & Delaware

The holidays can be filled with joy as you spend time with loved ones, eat good food, and observe longstanding traditions. But these activities may also be exhausting!
It’s important to find ways to recharge your batteries.

Here are some helpful hints that can help keep you energized:

•  Walk in a winter wonderland. Exercising every day will help you sleep better, making you feel fit and full of pep!

•  Don’t fast and feast. Try to refuel with small meals every three to four hours while you’re awake. Fasting before a holiday meal may lead to overeating, so consider having a light snack beforehand.

•  Take it easy with the sugarplums. You don’t have to skip holiday desserts, but try to keep your fat and sugar intake low. Fill up on fruits, veggies, and whole grains, and be sure to start the day with a nutritious breakfast.

•  Enjoy your nightly hibernation. Try to sleep on a regular schedule. Don’t eat for two to three hours before bedtime. Also, limit caffeine and alcohol, which interfere with sleep.

These recommendations can keep you feeling great through the holidays, while helping you maintain your good health. Learn more.

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Web Seminar: Holiday Social Weight Maintenance

Gaining weight is so easy, especially during the holidays when parties and high-calorie seasonal foods become the norm. Forget starting a diet during this fun, celebratory and often stressful time of year. Instead, sign up for this seminar to learn basic steps to get through the holidays using “social weight maintenance,” designed to help you avoid packing on the pounds. With these social strategies, you will enjoy the holidays without the dreaded weight gain.

Kathleen Zelman, MPH, RD
Dec. 11 – 12:30 p.m. (ET)
Register now.

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November is National Diabetes Awareness Month!

There are almost 24 million Americans living with diabetes, and another 57 million with pre-diabetes. When the glucose level of your blood is higher than normal, but not high enough for you to be diagnosed as diabetic, this is pre-diabetes. If you are at this stage, you may still make lifestyle changes to reduce your risk of developing type 2 diabetes.

Watch this video on UHC.TV to learn the facts about diabetes, your risk factors, and the steps you can take right now to reduce your risk.

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When the temperature drops, this delicious, high fiber recipe will warm you up!
Lentils lend a high-fiber content to this delicious soup. Double the portion to make it a meal.

Ingredients
• 2 T extra-virgin olive oil or canola oil
• 1 chopped onion
• 10 oz. sliced mushrooms
• 1 clove minced garlic
• 1 T soy sauce
• 1 cup dry lentils
• 2 quarts low-sodium chicken broth
• 1 lb. cooked turkey, cut into cubes
• 1/4 tsp. fresh ground pepper
• Salt to taste

Directions
In a large pot, heat oil over medium heat. Add onion, mushrooms and garlic and cook until soft, about five minutes, stirring occasionally. Add lentils, soy sauce and broth and bring to a boil. Reduce heat and simmer for about 30 minutes until lentils are tender, but not mushy. Stir in turkey and pepper. Season to taste.

Yield
8 servings

Nutritional Information
Calories: 194
Fat: 4g
Carbohydrate: 18g
Saturated fat: 0.5g
Protein: 21g
Sodium: 325mg
Cholesterol: 23mg
Fiber: 8g

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