SECRETS TO A
HAPPIER, HEALTHIER LIFE De-Stress in Minutes How to Choose the Right Health Plan Dinner Solved! 3 Delicious Low-Carb Casseroles
FEEL
FEEL
EAT
2 Minutes to Ahh...
Fall Asleep Fast
Relax anywhere with these soothing exercises
Expert hacks to help you drift back to dreamland
Food Myths It’s Time to Ignore
CARE
HOW I RALLY
FEATURE
BP, BMI, LDL: What’s it all mean? Why you need to understand these key health metrics. Plus: How to save major moola on your prescriptions
Rally Ambassador Maria Menounos opens up about the smartest decision she’s ever made for her health: finding a primary care physician
Find out what the people of Boulder, Colorado; Anchorage, Alaska; and San Jose, California all have in common
FEATURE
RECIPES
MOVE
How to Pick a Health Plan
Dinner Solved!
Cruise Control
Three quick, light, delicious
Do like the pros and check your bike before you take a spin
The 4 Most Important Numbers for Your Health
Picking a plan can feel overwhelming. Here’s how to navigate your options and find the one for you
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The Doctor’s Visit That Changed My Life
low-carb casseroles for busy weeknights
Old-school wisdom you can now safely set aside — and genius tricks to help you sneak more veggies into your diet
Secrets From the Happiest Places in America
EDITORIAL
LETTER FROM THE EDITORS
W
ELCOME TO THE DEBUT RALLY MAGAZINE.
Rally® was built on a promise to make health simple for everyone. We wanted to create something that
made every aspect of managing your health easier. We also
wanted Rally to merge seamlessly with your lifestyle, to help you
find care wherever and whenever you need it, manage your health and fitness goals, and provide support at your fingertips.
Today, our digital health platform does just that. With Rally,
you can look up a doctor in your network, find real-time cost
estimates, and get help recovering after a procedure. You can connect to programs that help you lose weight, quit smoking,
and much more. And you can earn rewards for taking small steps for your health that can make a big difference, from eating better and moving more to getting the right medical tests.
The pages in this magazine reflect what Rally is all about. You’ll
learn how to pick the right health insurance plan, save money on
prescription drugs, relieve stress, and get back to sleep fast. The
pros on our cycling team show you how to get ready to ride. And be sure to read the personal essay from Maria Menounos, one of our Rally Health ambassadors. Her story about the primary care doctor who saved her life is truly inspiring.
Want to join Rally? You may be eligible via your employer or
insurance provider. Go to our website, rallyhealth.com, or use
the QR code below to learn more. If you don’t have access yet,
you can still find lots of helpful resources on our website to help you take charge of your health. Our motto is “Your Health Made Simple,” and everything we do has that in mind. Rally on,
The Editors
EDITORIAL DIRECTOR Liz Lufkin MANAGING EDITOR Kevin McCarthy SENIOR EDITOR Kristen Mascia COPY CHIEF Kristie McClain COPY EDITORS Andrea Behr, Debbie Guadan CONTRIBUTORS Phat Chiem, Molly Hurford, Melissa Pandika, Kate Rockwood, Brigid Sweeney, Carolyn Williams ART CREATIVE DIRECTOR Justin Wambolt-Reynolds ART DIRECTOR Audrey Kell PROJECT MANAGER Nick Giordano CONTRIBUTORS Sarah Crowder, Jeremy Garcia, Andrea Hodgson, Morgan Wirz PUBLISHED BY RALLY HEALTH CHIEF MEDICAL OFFICER Adam Bernstein, MD CHIEF MARKETING OFFICER Brenda Yang RALLY MARKETING Carmen Chu, Anthony Fair, Lauren Heiman, Heather King PUBLIC RELATIONS Darcy Provo press@rallyhealth.com
WANT TO READ MORE?
Find great stories on food, fitness, health, and care on RallyHealth.com
FOLLOW US! @rallyhealth @RallyHealth @rally_health 2
FEEL
BREATHE DEEP There’s a reason meditation and yoga emphasize breath control: Deep, intentional breaths help the body enter a state of calm. Give this a go: Sit with your feet on the floor in a comfortable position and inhale for a count of five. Hold your breath for another five, then exhale for seven. Repeat 10 times.
TAKE A HUMOR BREAK Laughter may release endorphins, brain chemicals that make us feel good. Seek out something you know will make you smile. Send a friend a playful note, or watch a viral kitty video online. That’s why the Internet was invented, right?
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MINUTES TO AHH... Easy ways to relieve toxic stress in a hurry BY PHAT X. CHIEM
GO ON A MINI MENTAL VACATION Research has shown that guided imagery can reduce stress hormones and dull feelings of depression and anxiety. Visualize a wonderful place, incorporating as much detail as possible. If you’re dreaming of the beach in Bali, call up the smell of the sea air and the warm sun on your face. 3
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FOCUS ON BEING PRESENT Registering your immediate surroundings can stop you from ruminating on something stressful. Think about four things you can feel, such as the temperature in the room, the back of your chair, or your heartbeat; three things you can hear; two things you can smell; and one thing you can taste. By the time you’re done, you should feel better.
SAY HEY TO A FRIEND Making social connections can soothe the soul. Send an email to an old pal you haven’t seen in a while, or drop a comment on a friend’s Facebook page. By reaching out, you’ll also get out of your head and away from whatever drama you may be feeling.
FEEL
FALL ASLEEP FAST Expert hacks to help you drift back to dreamland BY BRIGID SWEENEY 1
KICK OFF THE COVERS Temperature fluctuations can interfere with high-quality sleep. Ditch thick blankets and heavy sleep clothes and keep your room no warmer than 67 degrees.
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3
CALM YOUR BODY Try this progressive muscle relaxation exercise: Contract your toes, squeezing as hard as you can for 20 seconds before releasing. Work your way up your body, continuing the squeeze-and-release pattern with each muscle group.
5 3
HAVE A CUPPA Whether it’s warm milk or hot tea, many people find the ritual of enjoying a cozy cup relaxing when they can’t sleep. See if it works for you.
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4
GRAB A BOOK Reading may help take your mind off how awake you are and help you drift back to sleep. Just avoid suspenseful stories that may be more stimulating than soporific.
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5
1
KEEP IT DIM Our brains interpret any kind of light as a signal to be alert. If you get up to go to the bathroom in the middle of the night, remember to keep the lights low.
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EAT
FOOD MYTHS IT’ S TI ME TO
IG N O RE
Forget the fads you’ve seen on Instagram. Instead, chow down on these timeless truths from experts. BY KATE ROCKWOOD
MYTH 2: A DETOX CAN RESET YOUR BODY Reality check:
MYTH 1: TO LOSE FAT, GO LOW-FAT Reality check:
Most people don’t need help eliminating waste (your GI tract does that just fine, thanks). What works:
You’ll get more fiber from smoothies than juices. But smoothies should be just one part of a balanced diet — not the whole thing.
No one food group is the root of all evil. What works:
Moderation, folks. The world’s healthiest cultures consume controlled amounts of protein and quality carbs, and about 30 to 35 percent of their calories from healthy fats.
MYTH 3: DIET DESSERTS ARE A SWEET TOOTH’S SAVIOR Reality check:
If you never let yourself indulge, you could end up overeating. What works:
Follow your craving but mind your portion size. A few bites of your beloved pecan pie is a better bet than two big slices of reluctant pumpkin. 5
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EAT
BE A VEGGIE SNEAK!
Get the recommended 2-3 cups a day with these clever tricks
YOU CRAVE: FRIED RICE REACH FOR: CAULIFLOWER
MYTH 4: SPICY FOODS WILL BOOST YOUR BURN
This versatile veg is easy to mash, roast, and yes, even rice. Bonus? A serving packs almost half your daily value of Vitamin C, plus fiber and protein.
Reality check:
Capsaicin — the compound that gives chili peppers their kick — gives the metabolism only a small, temporary boost. What works:
Scheduling regular exercise breaks will help you burn more calories than drowning your food in hot sauce, trust us.
YOU CRAVE: BURGERS REACH FOR: MUSHROOMS
Swap about one-third of the meat you’d usually use to make a burger with flavorful diced mushrooms to lower its saturated fat and calories and boost its fiber content.
YOU CRAVE: PASTA REACH FOR: ZUCCHINI
MYTH 5: EATING AFTER 7 PM CAUSES WEIGHT GAIN Reality check: For most people, post-dinner noshing is a nutrition no-no because of what they eat, not when. There’s nothing wrong with a small, healthy snack. What works: Go ahead and eat that latenight apple.
Spiralized zucchini has a spaghetti-like quality and far fewer calories than traditional pasta. It also boasts potassium, which can help control blood pressure.
YOU CRAVE: MAC & CHEESE REACH FOR: BUTTERNUT SQUASH Subbing in pureed butternut squash for cheese and butter can add a sweet, similar creaminess to this comfort dish — with fewer calories and less saturated fat.
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CARE
4
THE M O S T IMPORTA NT NU MBE R S F O R YOUR HEALTH Biometric screenings may come with health (and other) perks BY KATE ROCKWOOD
The phrase “biometric screening” may call to mind sci-fi body scans. In fact, they’re just measurements of physical characteristics such as height, weight, or blood pressure. Some employers offer perks for screenings, like cash, fitness gear, or paid time off. But the biggest benefit may be better health. These numbers can give you an insight into your health, especially when they’re considered along with other factors, like family history, says Natasha Bhuyan, MD, a regional medical director at One Medical, in Phoenix. Guided by your doctor, these numbers can help you improve your health. “Small changes to our eating habits or exercise regimen can have a massive impact” on these measures, says Bhuyan. Here are four numbers to keep an eye on.
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BLOOD PRESSURE
BLOOD GLUCOSE (BLOOD SUGAR)
High blood pressure is a major risk factor for heart disease and stroke. But it often has no warning signs. Ideally, your top number (systolic pressure) should be lower than 120 and your bottom number (diastolic pressure) should be lower than 80. If your numbers are a bit high, a doctor may recommend tweaking your diet, quitting smoking, or exercise.
An A1C test measures your average blood sugar levels over three months. An A1C level under 5.7% is considered normal, 5.7% to 6.4% indicates prediabetes, and 6.5% and up indicates diabetes. Learning your blood glucose numbers may help you make lifestyle changes to better control your sugars.
If you have diabetes or high cholesterol, our Conditions Center has tools and tips to help you manage your health.
CARE
BODY MASS INDEX OR BMI BMI is an easy way to measure body fat. Being overweight brings with it an increased risk for high blood pressure, heart disease, type 2 diabetes, stroke, some cancers, and more. A BMI of 18.5 or lower is considered underweight, 18.5-24.9 is normal, 25-29.9 is overweight and 30 and above is obese. But “a high BMI in someone who is more muscular doesn’t mean we should automatically label them unhealthy,” says Bhuyan.
LDL CHOLESTEROL If your LDL cholesterol is too high, that puts you at risk for heart disease and stroke, the two major causes of death in the United States. If your LDL cholesterol is 190 mg/ dL or higher, your doctor might prescribe cholesterollowering medication. Cutting back on saturated fat, eating more fiber, losing weight, getting more exercise, and quitting smoking can also help.
TALK TO YOUR DOC
Drug costs can add up. Here are five ways to save.
Filling a 90-day prescription instead of a 30-day one can save you on your copays. Ask your doctor for a three-month supply, or for the (usually cheaper) generic version of a drug.
UNDERSTAND YOUR BENEFITS
CONSIDER PAYING OUT OF POCKET
Call your insurer to ask how you can save. A three-month script for a generic med could cost you as little as $3 at a preferred pharmacy.
Your insurance will usually be the best deal. But sometimes it’s not. Several large drugstores and discount clubs offer sharp price cuts on twoor three-month supplies of generic drugs.
CALL AROUND
TALK TO YOUR DOCTOR ABOUT OTC SWAPS
Pharmacy prices vary. A lot. So pick up the phone and do some research. (UnitedHealthcare members can compare pharmacy prices at myuhc.com.)
Ask your physician whether all your meds need to be prescriptionstrength. You may be able to swap a pricey drug for a less costly over-the-counter alternative. — K.R.
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The
Doctor’s Visit That Changed My Life BY MARIA MENOUNOS Rally Ambassador Maria Menounos opens up about the primary care physician who saved her life — and why everyone should find a doctor they can trust.
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Many people — women included — don’t go to a doctor until something is wrong. And so many of us don’t even have a primary care doctor, someone we can go to for general problems as well as advice when we need to see other specialists like gynecologists, gastroenterologists, or surgeons. That’s what happened to me — I was one of the people who didn’t have a primary care doctor. When I was first trying to find out what was causing my splitting headaches, forcing me to miss work and feel so unlike myself, I didn’t know whom to talk to, and that was a huge hurdle to overcome. A primary care doctor is like a rare diamond these days. I had a primary care doctor about eight years ago, but she changed her practice to focus on Medicaid patients. So then I didn’t have one. For eight years! I finally found Ryan Aronin, MD, at UCLA. I went in thinking I had an ear infection, and soon after he checked my ears, he said, “What other symptoms are you experiencing?” By the time I finished listing all the symptoms, I was like, “Oh my God, I think I have a brain tumor, like my mom.”
Finding the right primary care doctor can be a gamechanger for your health. Rally members have access to provider directories and doctor ratings to make searching easy. Find out if you’re eligible for Rally here.
“I can’t believe it took me so long to get help.“
That seemed almost unbelievable. But he sent me for an MRI, and thank God he did, because we found the tumor and were able to get it out. I can’t believe it took me so long to get help, though. Recently, I had time to really look back on the last year, where I was having to leave work because of the pain. Twice, I had episodes where I was in so much pain, I couldn’t describe it: I was really lightheaded, the headaches were so painful. I didn’t know what was happening to me. It felt like my body was just shutting down. As women, we often put ourselves last. We’re busy and we’re often the primary caretakers in the family. I’m always busy and having to say, “Sorry, I don’t have time for you, body. What, you’re not feeling well? Suck it up and go to work.” We have to change that, because we deserve better. Listen to your body, and don’t let minor problems become major ones. Finding a primary care doctor — one you feel comfortable with, whom you can talk to about anything, and who gets to know you — can be a lifesaving decision. So, what are you waiting for?
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SECRETS FROM THE
PLACES IN AMERICA BY KATE ROCKWOOD FIND OUT WHERE THE FEEL-GOOD VIBES ARE — AND HOW YOU CAN CHANNEL THEIR MAGIC IN YOUR OWN HOMETOWN Does being in a certain ZIP code suddenly make you euphoric? Not exactly. But there are places where people tend to be happier — more satisfied with their lives, health, and social connections. The good news is that you can take some of their cues and apply them to your own life — no matter where you live. Consider borrowing some of the habits of these city residents:
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ANCHORAGE, AK The area around Anchorage boasts some breathtaking panoramas, and in a survey of Alaska residents, landscape and scenery ranked highest on the happiness scales. Steal their secret: Researchers have found that being in nature increases people’s feelings of awe and lowers their levels of the stress-related hormone cortisol. Every state is home to at least one national park and even more state and regional parks, so get out there and enjoy them!
BOULDER, CO Per capita, more people walk to work in Boulder than in any other city in the US. Steal their secret: Even if you can’t walk to work, there are ways to work more active transportation into your routine. Would you and a co-worker actually get a bigger mood boost going for a walk rather than heading to happy hour? If the folks in Boulder are to be believed, the answer is yes!
ANN ARBOR, MI Ann Arbor is fantastically social, which creates a sense of close-knit community. Steal their secret: Spend 10 minutes on Friday afternoon making plans to connect with people. Carve out time for pals, join that book club, or volunteer at your local church or synagogue. “See more friends” is a nebulous goal, but “Go to spin class with Beth on Tuesday” is specific and more likely to happen.
Valley
SAN JOSE, CA San Jose enjoys a staggering 300 days of sunshine each year. In a recent WalletHub ranking of resident happiness, the city landed in the top three. Steal their secret: True, you can’t change the weather where you live. But you can enjoy that weather when it’s good. Next week’s forecast is unseasonably warm? Call some friends and plan a beach trip. More than half of Americans don’t take all of their vacation each year. Buck the norm and put yours to use. Your happiness will thank you!
MINNEAPOLIS & ST. PAUL, MN The Twin Cities can be incredibly frigid, but residents tend to embrace the winter. Steal their secret: Rather than dread a certain time of year, find a reason to look forward to it.
Live in a place where spring never seems to spring? Set a standing invitation with friends for a Friday night potluck or Sunday afternoon board game session— anything that feels fun. 12
HOW
PICK HEALTH PLAN
We’ll help you navigate your health insurance options and find a plan that works for you Choosing a health care plan is no one’s favorite task. Many of us would rather clean a toilet or do our taxes than research health benefits — seriously, a survey looked into it. But picking a plan can be one of the most important decisions you’ll make, for your health and your finances. As the health care world grapples with seismic changes and skyrocketing costs, consumers are paying more out of pocket. That makes choosing the right plan even more important. In one study, a majority of employees at a huge corporation chose health care plans that were more expensive over the course of the year than other options would have been. 13
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“Health care shopping isn’t like grocery shopping for oranges or rice — you don’t know what you’re shopping for or what exactly you’ll need,” says Karen Pollitz, a senior fellow at the Kaiser Family Foundation, a nonprofit health policy organization. “It can be tough to tell the difference between a policy that will cover you if you get sick and one that won’t.” Tough, yes — but necessary. So how do you make the right choice? We’re here to help you cut through the confusion. Open enrollment season is generally in the fall — that’s when everyone can compare plans and pick a new one. Before you start, here are a few things to consider as you weigh your options.
ESTIMATE YOUR HEALTH COSTS Try to look back at how much you’ve spent on health care in past years and estimate what you might spend this year. SEE IF YOUR DOCTOR IS IN NETWORK If you have a doctor you want to keep, call their office to see if they will accept the plan you are considering. COMPARE THE PLANS SIDE BY SIDE Now you’ll want to look at the deductible, the copays, the coinsurance, and out-of-pocket max, to see how much you’re on the hook for. Don’t worry, we’ll walk you through it.
Premium
Deductible
This is what you pay up front for health insurance, usually in the form of a monthly payment withheld from your paycheck.
This is how much you have to pay for care out of your own pocket before insurance kicks in. Premiums are usually lower when deductibles are higher.
Out-of-Pocket Maximum
Network
This is the most you’ll need to pay in a plan year.
Coinsurance
HEALTH CARE
This is the group of doctors, hospitals, and labs that are “preferred” by your health plan. You’ll usually pay less for these providers. Some plans let you go out of network for higher rates.
This is your share of the final bill for covered care. After you meet your deductible, and pay a copay, your insurance will pay a percentage of the bill, 80% for example, and you’ll pay the coinsurance, the other 20%.
Deciphering insurance terms can be like learning Sanskrit. To help, we translated some of the most common terms into (we promise!) plain English.
FSA
HSA & HRA
A flexible spending account lets you set aside pretax money to spend on certain health expenses. It’s capped at $2,700, and you typically have to use it all in one year.
A health savings account (HSA) lets you save money to use for health care expenses, but can also be used for other expenses once you reach 65. There’s a limit to how much you can contribute, but you don’t pay tax on the money you put in or the interest you earn, which builds year over year. A health reimbursement account (HRA) is similar, but it’s funded by your employer, and you can’t take it with you when you leave. Both accounts are usually paired with a highdeductible plan to help offset the higher costs.
Copayment This is a flat fee you pay for a service at the doctor’s office or hospital.
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D N I F S ’ LET A PLAN
Yeah
o, the ling w o n k at you t. Now th e best fi h t t u o re let’s figu
Something like that.
Does your employer offer a heath plan?
Yes
RE
I definitely need more than preventive care.
Are you generally healthy? Do you mostly need preventive care?
E RT H A T S
Are you 65 or older?
Yes
No
Yep That’s me to a T.
Consider Medicare
Consider Marketplace
If you’re 65 or over, you likely qualify for Medicare. Original Medicare is divided into two parts: Part A covers hospital stays and is free to most enrollees, while Part B covers doctors’ services and outpatient care — but charges a premium. Medicare Advantage, Part C, is an all-in-one alternative that offers more coverage, including dental, hearing, and vision. Part D, which adds prescription drug coverage, is optional and (you guessed it) also charges a premium. You can find more info (and someone to answer your questions) at Medicare.gov.
Getting a plan through “the marketplace,” means buying a private insurance policy sold on either the federal exchange or a state-run exchange. Millions of low- and middle-income Americans qualify for subsidies to pay some or all of the premiums. Find your exchange at Healthcare.gov. These plans might be HMOs or PPOs, but even more important is the level of coverage. There are plans available at the platinum, gold, silver, or bronze level. A bronze plan has the lowest premiums, but the highest costs when you need care. A platinum plan has the highest premium and lowest costs for care. Look past the monthly premiums and consider how much you’ll pay for care.
FEDERAL HEALTH PLANS FOR SENIORS
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Nothing super serious.
Are you dealing with a serious condition like cancer or diabetes? Or a life change like pregnancy?
No
No
Naw
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SHOP FOR HEALTH PLANS ON YOUR OWN
No
Fine by me! Especially if it saves me $$$.
Are you OK ponying up more money?
Yes Convenience is worth it to me.
What. A. Hassle. I want to be able to see any doctor I choose.
No
Consider an HMO
LOWER COST, FEWER CHOICES A health maintenance organization, or HMO, requires you to use in-network facilities and doctors. A primary care provider serves as your point of contact. You’ll need a referral to see a specialist, which takes some upfront coordination. But costs tend to be lower. If you already have a doc you love, make sure she’s in the network.
Consider a PPO
HIGHER COST, MORE CHOICES For some, flexibility and speed matter — say, when dealing with a chronic condition or juggling the health of multiple family members. A preferred provider organization, or PPO, offers a network of doctors or hospitals, like an HMO. But you’ll be able to choose out-of-network providers at a higher cost. PPOs give you more flexibility and you can see specialists without preapproval. But that flexibility may come at a price.
Yes
Let’s talk about specialists. Are you OK with seeing a primary care doc first, and only seeing specialists in your network?
Consider an HDHP
No
HIGHER RISK, HIGHER REWARD
Does your employer contribute money to an HSA or HRA?
Yes No Can you afford to pay up to thousands of dollars out of pocket before coverage kicks in?
Yes
High-deductible health plans generally have the lowest premiums and the highest deductibles. You’ll pay almost all your health costs out of pocket until you meet the deductible and coverage kicks in. HDHPs may be a good choice for people who don’t use much health care. And it can be a savvy choice for high users who know they’ll hit the out-of-pocket max. But moderate health care users may wind up paying more. If your employer contributes money to an HSA or HRA, it can help offset the extra out-of-pocket costs. And those savings can grow, tax-free, year over year. But if you think you might skip a doctor’s visit or a prescription because you’re on the hook for more health costs, you might want to avoid a HDHP.
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3 perfect low-carb casseroles B Y C A ROLYN W I L L IA MS , PHD, RD A lot of traditional casseroles tend to be high in unhealthy carbs and fat while lacking in nutrients, but making a few simple ingredient changes can create a healthy one-dish dinner. Check out these three tricks below — along with three of my favorite recipes — that not only cut the bad carbs but also boost vegetable intake, increase fiber and other nutrients, and minimize saturated fat and sodium.
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ZUCCHINI PIZZA BAKE Think Vegetables First Serves 6 INGREDIENTS
4½ cups ⅛ tsp. 1 ½ lb. 1½ cups 1 (14.5 oz.) can ¼ tsp. 2 tsp. 1 1 2 cups 1½ oz. 1½ cups ¼ cup
zucchini spirals (about 1 lb. zucchini) salt garlic clove, minced lean ground beef (10% fat) or Italian turkey sausage tomato-basil marinara sauce no-salt diced tomatoes, drained freshly ground pepper olive oil small onion, sliced green bell pepper, cored and sliced sliced mushrooms uncured turkey pepperoni, halved shredded part-skim mozzarella or Italian cheese blend grated Parmesan cheese chopped fresh basil (optional)
DIRECTIONS
Spread zucchini spirals over a clean kitchen towel. Sprinkle with salt; let sit 30 minutes. Squeeze towel to remove excess moisture from zucchini. Preheat oven to 375 degrees. Heat a large nonstick skillet over medium heat. Add garlic and ground beef; cook 5 minutes or until browned, stirring to crumble. Drain; return to skillet. Add marinara sauce, drained tomatoes, zucchini spirals, and pepper. Simmer 3 minutes or until warm throughout. Spoon mixture into a 13-by-9-inch baking dish coated with cooking spray. Heat oil in skillet over medium-high heat. Add onion and bell pepper; saute 4 minutes or until beginning to turn tender. Add mushrooms, stirring to combine, and cook 2 minutes. Drain any excess liquid from skillet. Using slotted spoon, top zucchini mixture with sauteed vegetables and pepperoni. Sprinkle with cheeses. Bake at 375 degrees for 15 to 20 minutes or until cheese is melted and beginning to brown on edges. Garnish with fresh basil, if desired. 18
CHEESY TACO CASSEROLE Be Smart About Carbs
DIRECTIONS
Serves 8
Preheat oven to 400 degrees.
INGREDIENTS
Cut tortillas into ½- to 1-inch squares. Cover a sheet pan with foil; place cut tortillas on lined pan. Coat tortilla pieces with cooking spray; sprinkle with 1 tsp. salt, tossing to coat all pieces. Bake at 400 degrees for 12 minutes, stirring tortilla pieces every 3 to 4 minutes. (Tip: Watch pieces on edge to prevent excess browning.) Let cool.
6 1 tsp. 1¼ lbs. 1 2½ Tbsp. 1 (14.5-oz.) can 1 (14.5-oz.) can ½ cup 1 Tbsp. 1½ cups ¼ cup 4 cups
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cooking spray corn tortillas salt lean ground beef (10% fat) large onion, chopped (about 1½ cups) lower-sodium taco seasoning can no-salt black beans, drained fire-roasted finely diced tomatoes fresh salsa lime juice shredded Mexican blend cheese chopped green onions chopped romaine lettuce
RallyHealth.com/Magazine
Heat nonstick skillet over medium-high heat. Add ground beef and onion. Cook, stirring to crumble beef, 7 minutes or until beef is no longer pink. Drain any excess liquid; return meat mixture to skillet. Add taco seasoning, stirring well. Add beans, tomatoes, salsa and lime juice. Cook 1 to 2 minutes or until warm throughout and slightly thickened. Sprinkle half of toasted tortilla pieces in the bottom of a 13-by-9-inch baking dish coated with cooking spray. Top with half of beef mixture, ¼ cup cheese, and remaining tortilla pieces. Add remaining beef mixture and sprinkle remaining cheese over top. Bake at 400 degrees for 15 to 20 minutes or until warm throughout and cheese is bubbly. Sprinkle with green onions. Let stand 5 minutes. Then cut into 8 pieces or spoon each serving over ½ cup chopped romaine lettuce.
ROASTED SWEET POTATO AND SAUSAGE BREAKFAST CASSEROLE Reduce, Don’t Eliminate Serves 8 INGREDIENTS
1 lb. 2 tsp. ½ tsp. ¼ tsp. 8 oz. 1 4 cups 9 ¼ cup ½ cup ½ cup
sweet potato, peeled and cut into ¾-inch cubes (about 3 to 3½ cups) olive oil kosher salt, divided garlic powder mild Italian turkey bulk sausage onion, diced coarsely torn baby spinach large eggs 1% or low-fat milk shredded sharp cheddar cheese grated Parmesan cheese
DIRECTIONS
Preheat oven to 425 degrees. Line a baking sheet with foil; lightly coat foil with cooking spray. Toss sweet potatoes with olive oil, ¼ tsp. salt and garlic powder. Arrange over prepared baking sheet. Bake at 425 degrees for 20 minutes, stirring halfway during cooking. When potatoes are done, reduce heat to 375 degrees. While potatoes bake, place a nonstick skillet over medium heat. Add sausage, stirring to crumble, cooking 5 minutes or until no longer pink. Remove sausage from skillet to drain, reserving drippings in pan. Add onion to pan drippings. Cook 5 minutes, stirring frequently, or until tender. Add spinach, cooking 1 minute or just until wilted. Combine eggs, milk, and remaining ¼ tsp. salt in a large bowl, whisking to combine. Add drained sausage, sweet potatoes, onions and spinach, and half of each cheese, stirring gently to combine. Lightly coat a 13-by-9-inch baking dish with cooking spray. Pour egg mixture into prepared dish. Sprinkle with remaining cheese. Bake at 375 degrees for 20 to 25 minutes or until set in middle.
Want more healthy eating inspo? Find more recipes and nutrition advice here.
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CHECK YOUR BIKE BEFORE YOU TAKE A SPIN FOR A SMOOTHER RIDE. HERE’S HOW THE RALLY UHC CYCLING PROS DO IT. BY MOLLY HURFORD
When you head out on a ride, you don’t want to have to turn around five minutes later because your bike is rattling like it’s going to fall apart. Taking just two minutes for a check can guarantee a much smoother, more pleasant experience –– whether you’re an occasional rider or one of the pro racers on the Rally UHC Cycling team. Take a cue from these experts, who have getting out the door fast down to a science.
TEST YOUR BRAKES Don’t get stuck flying down a hill with busted brakes. Before every ride, give each of your wheels a spin, squeezing the brakes to make sure they’re not rubbing the tires when they aren’t engaged. Also be certain that when you hit the brake lever, the brakes start to slow you down.
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EYEBALL (AND THUMB TEST) YOUR TIRES A tire that’s low on air is going to make you feel slower and put you at risk of suffering a flat — or wiping out. Tires should feel firm, not squishy. The recommended pressure for each tire should be on the side of the tire wall — inflate to that number. While pumping, take an extra second to eyeball your treads, making sure there are no pieces of glass or metal stuck in them.
PACK THE ESSENTIALS Your saddlebag should always contain these must-haves: a spare tube, multitool, patch kit, a minipump, and emergency food. Before each ride, perform a quick scan — did you use your spare tube on your last ride? Replace it. Need to grab some emergency gel because you ran out of snacks? Now’s the time.
WIPE AND LUBE YOUR CHAIN “Before and after every ride, I give my chain a quick wipe down with a towel,” racer Kyle Murphy says. Doing this every ride prevents gunk from building up, which helps extend the life of your chain. Once a week or so — more often if it’s been rainy — Murphy recommends oiling your chain using a bike lubricant.
#REASONTORIDE WE ASKED OUR CYCLING PROS WHY THEY GET OUTSIDE AND RIDE THEIR BIKES — HERE’S WHAT THEY SAID
I love the feeling of freedom a bicycle gives you. You can go pretty much anywhere on two wheels and you aren’t dependent on anyone but yourself to get you there. — GILLIAN ELLSAY
It’s my favorite way to chew through a problem. If you’ve got something going on in your life, a few hours on the saddle is a great way to get a handle on it. — KYLE MURPHY
TIGHTEN YOUR BOLTS Your bike isn’t a slow cooker. You can’t “set it and forget it.” Tightening screws once doesn’t mean you’re good to go forever. Bolts tend to loosen easily on new bikes. “Check them before you head out on those first few rides,” says British Columbia-based Rally UHC pro Gillian Ellsay. Take 30 seconds with your multitool to ensure that your headset bolt, located where your handlebars attach to your stem, and your seat clamp are secure.
I’ve met all of the most meaningful people in my life because of riding bikes. My whole family rides — it’s a huge part of our lives. — TY MAGNER
Because when the wind is hitting my face, the world’s problems fall away and it’s just me, my bike, and endless possibilities. — ABBY MICKEY
What gets your gears going? Share your inspiration with #reasontoride. And swing by Rally UHC Cycling for more. 22
Rally helps you move more, eat better, find and price care, and understand your health benefits – earning you rewards along the way. RallyHealth.com
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