Health Tips for July:
Mediterranean Grilled Chicken with Quinoa and Roasted Vegetables
Ingredients:
- Embrace an Active Lifestyle:
- Adventure Awaits: Swap your couch time for a brisk morning walk in the park or a serene evening stroll along a nature trail. Swimming and yoga not only keep you fit but can be delightful experiences.
- Dance Through the Day: Join a dance class or have impromptu dance sessions at home. It's fun and great for your heart!
- Strength in Numbers: Join a local gym or a community fitness group. Exercising with others can be motivating and more enjoyable.
- Savor a Balanced Diet:
- Color Your Plate: Turn your meals into a rainbow with a variety of colorful fruits and vegetables. Each color brings unique nutrients and flavors.
- Grain Adventure: Explore different whole grains like quinoa, bulgur, and farro. They add texture and taste to your meals.
- Protein Power: Mix it up with plant-based proteins such as lentils, chickpeas, and tofu along with lean meats and fish.
- Flavorful Fats: Add healthy fats like avocados, nuts, and seeds to make your dishes delicious and satisfying.
- Sip and Savor: Stay hydrated with infused water. Add slices of cucumber, lemon, or berries for a refreshing twist.
- Regular Check-ups:
- Stay Ahead: Think of your check-ups as routine maintenance for a long, healthy life. Regular visits can catch small issues before they become big problems.
- Tech Savvy Health: Use health apps to track your appointments, medications, and health metrics. It makes managing your health easier and more engaging.
- Mental Health:
- Mind Games: Challenge your brain with puzzles, crosswords, or strategy games. They’re not only fun but keep your mind sharp.
- Social Butterflies: Stay connected with friends and family through video calls, social media, or community events. Social interactions boost mental well-being.
- Sleep Like a Baby:
- Bedtime Rituals: Create a calming bedtime routine with activities like reading, listening to soothing music, or practicing gentle stretches.
- Sweet Dreams Setup: Make your bedroom a sanctuary. Use comfortable bedding, keep the room cool, and eliminate noise and light.
- Stress Less:
- Nature's Embrace: Spend time outdoors. Nature walks or gardening can be incredibly calming and refreshing.
- Creative Outlets: Engage in hobbies like painting, knitting, or cooking. They’re wonderful ways to express yourself and reduce stress.
- Safety First:
- Home Sweet Safe Home: Ensure your home is fall-proof. Add night lights, secure rugs, and install grab bars where needed.
- Emergency Ready: Keep emergency contact numbers handy and consider wearing a medical alert device for added peace of mind.
Mediterranean Grilled Chicken with Quinoa and Roasted Vegetables
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup quinoa
- 2 cups low-sodium chicken broth or water
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 red onion, cut into wedges
- 1 cup cherry tomatoes
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 lemon (juice and zest)
- Salt and pepper to taste
- Fresh parsley or basil for garnish
- Prepare the Quinoa:
- Rinse the quinoa under cold water.
- In a medium pot, bring 2 cups of chicken broth or water to a boil.
- Add the quinoa, reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the liquid is absorbed.
- Fluff the quinoa with a fork and set aside.
- Marinate and Grill the Chicken:
- In a small bowl, mix 2 tablespoons of olive oil, garlic, oregano, basil, lemon juice, and zest. Season with salt and pepper.
- Place the chicken breasts in a resealable bag or shallow dish, pour the marinade over the chicken, and marinate for at least 30 minutes.
- Preheat the grill to medium-high heat.
- Grill the chicken for about 5-7 minutes on each side or until fully cooked and the internal temperature reaches 165°F (74°C).
- Roast the Vegetables:
- Preheat the oven to 400°F (200°C).
- Place the zucchini, bell peppers, red onion, and cherry tomatoes on a baking sheet.
- Drizzle with 1 tablespoon of olive oil, season with salt and pepper, and toss to coat.
- Roast the vegetables for about 20-25 minutes or until tender and slightly caramelized.
- Serve:
- Divide the quinoa onto two plates.
- Place a grilled chicken breast on top of the quinoa.
- Arrange the roasted vegetables around the chicken.
- Garnish with fresh parsley or basil.
(We do not offer every plan available in your area. Any information we provide is limited to those plans we do offer in your area. Please contact Medicare.gov or 1-800-MEDICARE to get information on all of your options regarding Medicare, Medicare Advantage, Medicare Supplement plans and Prescription Drug plans.)