nutritious noshing with family - mibluesperspectives · blue cross blue shield of michigan and blue...

Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Nutritious Noshing with FamilyMember sessionPresented by Grace Derocha, R.D.

Blue Cross® Virtual Well-Being

2Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Webinar will begin at noon.

“Take care of your body. It’s the only place you have to live.”— Jim Rohn

3Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Webinar will begin at noon.

“It’s not what we do once in a while that shapes our lives, it’s what we do consistently.”

— Tony Robbins

4Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Webinar will begin at noon.

If you have a question or want to respond to the presenter, click the raised hand icon.

Download your slide handouts from the GoToWebinar panel.

If you have technical difficulties or questions, call GoToWebinar at 1-888-646-0014.

5Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Nutritious Noshing with Family

The session will begin at noon.

This is an interactive

session.

Minimize distractions.

There will be a Q&A at the end of the session.

6Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Webinar will begin at noon.

“Start where you are. Use what you have. Do what you can.”

— Arthur Ashe

7Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Webinar will begin at noon.

“Smile more, help more, trust more, love more to live more.”

― Debasish Mridha

Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Nutritious Noshing with FamilyMember sessionPresented by Grace Derocha, R.D.

Blue Cross® Virtual Well-Being

9Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Mark your calendar

Resiliency in Tough Times• April 9, 2020• 12 to 12:20 p.m.

10Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Today’s presenter

Grace Derocha, R.D.

11Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Today’s session

• Pantry staples• Easy recipes• Batch cooking and meal planning• Get the family involved

12Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Pantry staples

• Pantry staples– Rice– Quinoa– Pasta– Oats– Beans – Nuts– Nut butters– Dried fruit– Canned fruits– Canned vegetables– Pickled vegetables– Canned fish– Stock and broth– Heart-healthy cooking oils– Spices and herbs

Easy

13Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Easy recipes

Recipes

Breakfast:• Apple Pie Overnight Oats• Slow Cooker Blueberry and Banana Quinoa Oatmeal• Strawberry Banana Oatmeal Bake

Lunch and dinner:• Slow Cooker Mediterranean Chili• Slow Cooker Lemon Lentil Soup• Red Bean and Quinoa Salad• Tacos and Black Beans• Wild Rice Mushroom Bake• Slow Cooker Sausage, Bean and Pasta Stew• Slow Cooker Moroccan Chickpea Stew• Slow Cooker Lasagna Soup

14Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Batch cooking and meal planning

• Batch cooking• Cook once, eat twice (or multiple times)

– Sauces, soups, stews – Chili, pastas– Muffins and meals

• The freezer is your friend– Veggies for various recipes– Fruit for smoothies

• First in, first out

Meal planning• Saves time • Saves money• Drives good nutrition• Many ways to do it

• Take inventory• Make grocery list• Clip coupons and check out sales• Consider

– Themed meal nights– Using your slow cooker or pressure cooker

15Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Get the family involved

• Get creative• Muffin Tin Mish Mash• Avoid food waste

– “Chopped” – Enter ingredients to make recipe

• Kids can cook, too• 2 to 5 years old

– Stir, pour and wash• 6 to 8 years old

– Use simple kitchen tools– Use a blunt knife– Use measuring cups

• 9 to 12 years old – Make basic recipes

• 13 to 18 years old– Cooking meals for the family

16Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Monthly well-being assignments

• Start your morning with a gratitude mantra: “I’m awake and I’m grateful!”

• Find a new-to-you musician or break out an old favorite and listen to an entire album without checking your phone, tablet or computer. Bonus if you listen to it outside.

• When you get into your car this month, take a five-second breath break.

17Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

For more information …

• Virtual Well-Being site: bluecrossvirtualwellbeing.com

• Virtual Well-Being email: BlueCrossVirtualWell-Being@bcbsm.com

18Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Next session: Resiliency in Tough Times

April 9, 2020

12 to 12:20 p.m.

Learn the importance of you and your family becoming more resilient using meditation, mindful breathing, yoga, apps and more.

19Blue Cross Blue Shield of Michigan and Blue Care Network are nonprofit corporations and independent licensees of the Blue Cross and Blue Shield Association.

Questions?