No Bake Peanut Butter Balls
Break Your Bad Eating Habits
Peanut butter is a good source of protein and rich
in monounsaturated fats, both of which are good
components of a heart-healthy diet. The trick is you don’t
need much of it to reap the benefits. That’s what makes
this a perfect snack!
Research shows when a habit becomes so ingrained,
we often don’t realize we’re doing it. That’s especially
true when it comes to food. The key to healthy eating is
creating good habits and sticking to them. With willpower
and a changed environment, eating healthy will feel less
deliberate and more natural.
Energize Yourself on Less Than 100 Calories
Ingredients: yields 22 snack balls
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2/3 C. shredded toasted coconut, unsweetened
1 C. whole rolled oats
1/2 C. natural peanut butter
3 Tbsp. flaxseed, ground
1/2 C. cranberries, dried
1/2 C. sunflower seeds, unsalted
1/4 C. honey
3/4 Tsp. vanilla extract
2 Tbsp. water (optional)
Tips: Store in an airtight container and keep refrigerated
for up to one week, or freeze them and take them out
as needed.
Directions:
1.Toast the coconut in a pan on medium heat in a frying
pan until golden brown.
2.Combine all ingredients (except for the water) in a large
mixing bowl. Cover and let sit in the refrigerator for 30
minutes or until sticky. If the mixture seems too dry, add
the water.
3.Roll into 22 small, equal sized balls, about 1.5” diameter.
Nutritional Information: Serving size: 1 snack ball
Calories 94; Total Fat 6g; Carbohydrates 10g; Protein 3g;
Fiber 2g; Sugars 5g; Calcium 12mg; Potassium 90mg
The Conscious Dietician
Change Your Environment
Smarten Up Your Kitchen
• Place a bowl of fruit on your kitchen counter you’ll eat 70 percent more fruit than otherwise.
• Keep your kitchen tidy - messy kitchens lead people
to eat 40 percent more snack foods.
• Use a smaller plate - smaller portion sizes can cut
down on the amount of food served by 22 percent.
CNN
Celebrating Breast Cancer
Awareness Month
The Best Defense is Early Detection
Breast cancer is the most common cancer among women.
Early detection is key to treatment and recovery. The
American Cancer Society encourages all women age 40
and over to get screened and have a yearly breast exam
by a doctor or nurse.
National Mammography Day is October 21
The goal of screening tests for breast cancer is to find
it before it causes symptoms (like a lump that can be felt).
A mammogram is an x-ray used to find changes in
the breast.
Continued on next page
MyBlueKC.com
Blue Cross and Blue Shield of Kansas City is an independent licensee of the Blue Cross and Blue Shield Association.
Tips for Getting a Mammogram
A Portion is not a Serving
Recommended Food Servings
• Schedule a mammogram one week after your
menstrual period.
• Do not apply deodorant, antiperspirant, powder, lotion
or ointment on or around your chest the day of your
exam, as they appear as white spots on the x-ray.
• Expect the procedure to last 20 minutes.
• Results are available within 30 days.
If you haven’t already scheduled your yearly
mammogram, and you are age 40 or older, take time
to call your doctor and make your appointment.
A portion is the amount of food you choose to eat for a
meal or snack. Often what is perceived as a single portion
can actually contain multiple servings. The USDA MyPlate
is a helpful guide that tells you how many servings of food
are recommended for each of the five food groups.
Suggested Portions to Maintain a Healthy Weight
Cancer.org
SERVING SIZES FOR THE FIVE FOOD GROUPS
Connected to a Wearable?
Recommended Amounts MAINTAIN A HEALTHY WEIGHT
Safety, Security Matter Most
Fruits & Vegetables
5-9 servings
of frozen, fresh
or canned
According to a recent study by Ericsson ConsumerLab,
wearables are quickly growing in popularity. It’s speculated
that by 2020 one in three smartphone users will be using a
minimum of five connected wearable devices.*
The Future of Wearables
Currently the majority of those using wearables in the U.S.
are focused on fitness and health. However, the study
revealed wearable users are most interested in personal
safety and security. The four most-desired wearables are:
•
•
•
•
A panic button that can easily alert friends
and the police
A smartwatch
A location tracker
An identity authenticator
*ReadWrite
MyBlueKC.com
A small fresh fruit like an apple,
peach or orange
Equal to: tennis ball
¼ c. dried raisins, fruit or nuts
Equal to: softball
3 oz. baked potato
Equal to: computer mouse
1 c. leafy greens or
baby carrots
Equal to: baseball
½ c. cooked oats, rice or pasta
Equal to: filled cupcake
wrapper
Piece of cornbread
Equal to: bar of soap
Slice of bread
Equal to: index card
Pancake or waffle
Equal to: DVD
Meat & Beans
3 oz. meat
Equal to: deck of cards
3 oz. fish
Equal to: checkbook cover
2-3 servings
lean meats and
plant proteins
1 tbsp. peanut butter
Equal to: first two joints
of your thumb
½ c. cooked beans, split
peas or legumes
Equal to: billiard ball
1 c. milk or yogurt
Equal to: holiday ornament
½ c. frozen yogurt
Equal to: tennis ball
3 oz. cheese
Equal to: 4 dice
½ c. ice cream
Equal to: light bulb
1 tsp. margarine
Equal to: tip of the thumb
1 tbsp. salad dressing
Equal to: a thumb
1 tbsp. oil
Equal to: a poker chip
¼ c. gravy
Equal to: ping pong ball
Grains
6-11 servings,
choose whole grains
whenever possible
Dairy
2-3 servings low
or non-fat products
whenever possible
Fats & Oils
2-3 servings plant
based over animal
based fats
Blue KC
Blue Cross and Blue Shield of Kansas City is an independent licensee of the Blue Cross and Blue Shield Association.