Archive for December, 2011

The Healthy Bite – Low Fat Garlic Rosemary Mashed Potatoes

Thursday, December 22nd, 2011

The Healthy Bite – Low Fat Garlic Rosemary Mashed Potatoes

Ingredients:
1 head of garlic
1 tsp. olive oil
1 tbsp. chopped rosemary
1 medium-sized russet potato (about 12 oz.)
5 cups cauliflower florets (about 1 head)
3 tbsp. fat-free half & half
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown)
1/2 tsp. salt, or more to taste
Optional: black pepper, chopped chives

Directions:
Preheat oven to 425 degrees.

Remove papery outer layer from garlic, leaving skins around the cloves intact. Slice off the top of the garlic head, 1/4 – 1/2 inch, exposing the tops of the cloves. Place garlic on a piece of foil, drizzle with oil, and use your fingers to coat. Wrap foil tightly around garlic, enclosing it completely. Place in a baking pan.

Bake garlic in the oven for about 40 minutes, until soft enough to mash. Set aside to slightly cool.

Meanwhile, bring a large pot of water to a boil on the stove. While waiting for the water to boil, peel and cube the potato. Add potato and cauliflower to boiling water. Return to a boil, and then reduce heat to medium. Cook until potato and cauliflower are very tender, 15 – 20 minutes.

Drain water and transfer potato and cauliflower to a large bowl; set aside. Once foil-wrapped garlic is cool enough to handle, unwrap garlic and remove cloves; discard skin. Add the soft cloves to the large bowl.

To the bowl, add half & half, butter, and salt. Mash it all together with a potato masher, until completely blended. If you like, season to taste with pepper and additional salt and mix in rosemary. If needed, bring to desired temperature in the microwave or oven. Top with chopped chives, if you like, and enjoy!

MAKES 5 SERVINGS

Serving Size: about 3/4 cup (1/5th of recipe)
Calories: 120
Fat: 3g
Sodium: 315mg
Carbs: 20.5g
Fiber: 3.5g
Sugars: 3.5g
Protein: 4g

 

New Perils in a Connected World – Data Security Seminar

Wednesday, December 14th, 2011

Kapnick Insurance Group presented its first client seminar in our new auditorium on December 12th,2011.  The new room outfitted with dual whiteboards with touch technology, a raised podium and seating for up to 80 participants was a perfect forum for the Data Security Seminar I moderated.  Thirty-five attendees seemed to enjoy hearing from 5 prominent speakers on a variety of pertinent topics relevant to any business that does not want sensitive information shared with the world.

Mike Klein, President & COO of OnLine Tech, the leading data storage facility in Michigan started the presentation off by explaining how OnLine handles security at their state of the art facilities in Ann Arbor and Flint.  I have been to one of the Ann Arbor facilities and I can attest that Online is the “Gold Standard” for protecting sensitive data.  If I was looking for a way to store sensitive data the first call I would make.  It makes economic sense.  Think about it….OnLine can spread the cost of all of their current and future security measures across all of their clients opposed to an individual company having to pay for it themselves.  For most companies that would break the budget.

Joe Dylewski, CEO of ATMP Solutions spoke about HIPAA compliance and how his business works with Covered Entities to help them comply with the rules of HIPAA and no the HITECH regulations.  While there were only a few Covered Entities in the room, Joe reminded us that Business Associates, i.e. any company that has physical or virtual access to Personal Health Information, PHI, is bound by the same rules as the customers they serve.  That places Kapnick Insurance squarely in that category and I can assure you that our agency takes that responsibility very seriously and aggressively follows the HIPAA & HITECH regulations to the letter.

Next up was Mark Ford.  Mark Ford is a senior leader in Deloitte’s Security & Privacy practice.  Currently he serves as the Security & Privacy Health Sciences Industry Leader and Healthcare Provider & Plans Sector champion.  Mark’s main theme was that HIPAA & HITECH enforcement action are going to heat up over the next 3 years as the Office for Civil Rights, OCR, awarded KPMG, LLP a $9.2 million contract to administer the HIPAA privacy and security compliance audits required by Congress via HITECH. The first phase of the audits – in which OCR plans to visit 150 covered entities — is expected to this fall and will end by December 31, 2012. Bottom line is that more fines are expected and the fines will fund more enforcement.  This has the potential of going viral and creating head aches for Covered Entities and Business Associates.

Mark Ford, Joe Dylewski, Mike Klein and Adam Goslin listen while Stephen Tupper not pictured gives his talk.

 

 

 

 

 

 

 

 

 

 

Adam Goslin, Owner of High Bit Security was next up and clearly a crowd favorite.  Adam spends his days trying to hack into his client’s networks to test their Fire Walls and vulnerability to external attacks.  Adam explained why hackers with intent to steal data are so motivated to penetrate your security.  The obvious Willie Sutton answer  is because that is where the money is!  For example Adam revealed that a Facebook account and password is worth $300 to a hacker and bank account number and passwords up to $850.1   If you are interested in learning more about what Adam does when he tests security please take a look at his FAQ on his web site.

Last but certainly not least was Stephen Tupper with  Dykema  in their Bloomfield Hills office is the practice manager for data security, privacy and ecommerce.  Stephen using military fighter pilot terminology amused the audience as he discussed various federal and state laws that affect victims of data breach.  Stephen provided everyone that attended with a checklist that lists all the steps a company should take of they are a victim of a data breach.  Given that 70% of the data breaches occurring are happening to private companies it would not be surprising if several of the companies in the audience will actually need to use it at some time.  The point that Stephen wanted to make however and that I have been pounding into your heads is that the time to prepare is before you actually have the breach.

I hope that attending this seminar caused 35 firms to review their security practices and it they find themselves lacking, they will call several of the presenters and start taking steps to make themselves prepared.  Don’t forget also that we can insure almost any risk that you can encounter doing business on the web.

 

  1. Examples of how much your data (or customer data) means to the hacker

–        Utility bill scanned = $10

–        Full identity = $6 – $80

–        Gmail user and password = $80

–        Facebook username and password = $300

–        Passport, scanned = $20

–        Drivers license scanned = $20

–        Bank account credentials = $15 – $850

–        Credit card with $1000 avail = $25

–        Credit card with personal info = $80

Source: April, 2011 – Popular Science

Health Coach Corner – Best Body Weight Exercises

Monday, December 12th, 2011

Health Coach Corner by Maria Hicks

I know a lot of folks that would rather not workout at the gym – maybe it has to do with working out in front of people, or the cost of a gym membership, or not wanting to lift weights or use equipment.  Whatever the reason… There is no need to go to the gym to get a great workout!  Personally, I don’t have a gym membership, I like to workout at home or a park.  I also train others in their homes or in the great outdoors.   Here are some of my favorite exercises that you can do at home – without a single piece of equipment.  These are called “body weight” exercises, because you are only using your own body to perform them.

Squat

One of the best exercises is also one of the most natural (just watch a baby sit). This movement works all of the muscles in the lower body including the quads, glutes and hamstrings. It also provides an extra kick for the core as you need your deep abdominal muscles and back to perform correctly

Pushup

This is one of the best upper body exercises because it works everything from your chest to your back, your arms and even your abs. Make sure your shoulders line up with your wrists and you tuck your elbows towards your sides (and don’t flare out your elbows wide). Try to get your chest and hips as close to the floor as possible without touching.

Bridge

The bridge (also called a hip raise or extension) will strengthen your glutes and hamstrings, while also working your abdominals, back and inner thighs. For a fun variation, lift your hips with your feet flat on the floor and slowly extend one leg long into the sky.

Lunge

Start with feet together and arms resting comfortably by your sides. Step forward with your right foot and lower your body until your front knee is at 90 degrees and your knee is not touching the floor. Then, to complete the exercise, push off of your front right foot while straightening your left leg keep your RIGHT foot off of the floor and balance with your right thigh parallel to your hip.

Plank

The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms and be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.

Triceps Dip

This exercise targets the muscles on the back of your upper arms. If you find that you have wrist discomfort, try turning your hands to the side slightly to the side and or taking breaks to roll out your wrists. In order to target the back of your arms correctly be sure to have your hips as close to your arms or the edge of the chair as possible, otherwise your legs will do the work instead of your arms.

Single Leg Deadlift

This is one of the best hamstring, glute and core exercises, and it works the muscles on the backside of your body that are typically ignored. Stand on one leg with your knee slightly bent and without changing the bend in your knee, bend at your hips and lower your torso until it’s parallel to the floor. Pause, and then return to the start. Do all reps, and then switch legs and repeat.

Bicycles

Bicycles create fire in the core because they require deep abdominal stabilization and rotation. They also have been proven to activate more muscle fibers in the rectus abdominus and obliques then a standard crunch.

Jumping Jack

Sometimes jumping gets a bad rap but when it comes to increasing bone density it is a great thing. A jumping jack is one of the best plyometric exercises out there and it is a fantastic cardiovascular drill. If you’re looking for a way to improve your quickness, this is the exercise.

Grand Plie’ Squat Heel Drag

Start with your feet slightly wider than shoulder-width apart with your toes pointed outwards. Lower down into a squat until your thighs are at least parallel to the floor. As you push back up to a standing position slowly drag your left heel across the ground until it touches your right heel with your toes still turned out, slowly step out with your right foot returning right back to the squat position and then drag right heel to left. Repeat alternating the heel drags with the squat.

The Healthy Bite – Acorn Squash Bisque Recipe

Friday, December 9th, 2011

Acorn Squash Bisque Recipe

Quick Info:

Servings
Contains DairyContains Dairy
VegetarianVegetarian
Good for LeftoversGood for Leftovers
Most PopularMost Popular
Diabetes-FriendlyDiabetes-Friendly
Nutritional Info (Per serving):
Calories: 89, Saturated Fat: 1g, Sodium: 206mg, Dietary Fiber: 2g, Total Fat: 3g, Carbs: 16g, Cholesterol: 3mg, Protein: 2g

Exchanges: Starch: 1, Fat: 0.5
Carb Choices: 1
Prep Time: 30 mins
Cook Time: 1 h 10 mins
Rest Time: 10 mins
Total Time: 1 h 40 mins

Ingredients

  • 2 medium squash, acorn
  • 1 tablespoon oil, olive
  • 1/2 cup(s) onion(s), chopped
  • 14 ounce(s) broth, reduced-sodium chicken
  • 1/4 cup(s) water
  • 2 tablespoon sugar, brown (packed)
  • 1/4 teaspoon salt
  • cinnamon, ground, (optional)
  • 1/4 teaspoon cinnamon, ground
  • 1/8 teaspoon pepper, white, or ground black pepper
  • 1/4 cup(s) half-and-half, or light cream
  • pumpkin seeds, (optional)

Preparation

1. Preheat oven to 325°F. Wash squash, halve, and remove seeds. Place squash halves, cut sides down, in a 3-quart rectangular baking dish. Bake for 50 to 60 minutes or until tender. Let squash cool about 10 minutes or until cool enough to handle. Using a spoon, remove squash pulp from shells. Discard shells.

2. In a large saucepan, heat hot oil over medium heat. Add onion; cook until tender, stirring frequently. Add squash pulp, broth, and the water. Cook over medium-high heat until mixture just reaches boiling, stirring frequently. Stir in brown sugar, salt, 1/4 teaspoon cinnamon, and pepper. Remove from heat; cool slightly. Place half of the squash mixture in a blender or food processor. Cover and blend or process until smooth. Pour pureed squash into a medium bowl. Repeat with remaining squash mixture. Return all squash mixture to saucepan. Stir in half-and-half; heat through. If desired, garnish individual servings with pumpkin seeds and sprinkle with additional cinnamon.

Recipe Source:

Four Seasons of Insurance – Winterize Your Boat

Friday, December 2nd, 2011

Winterization Tips

  • Make a checklist of things to do from owner manuals, prior owners’ lists and your own experience. Select the date for haulout while still warm enough to manage maintenance chores.
  • Decide on storage indoors, at a boat-yard, home or in-water and let the marina know when you want to get back in the water. Make sure the boat is adequately supported by stands and oriented for the least wind resistance.
  • Pump out bilge and remove or protect anything that can freeze. Flush and replace engine fluids and filters.  Carry out maintenance as recommended by engine owner’s manual.
  • Close seacocks and place duct tape over all hull openings and vents.
  • Remove and store electronics, batteries and cushions in a clean, dry place.
  • Install moisture-absorbent products in the cabin and lockers to prevent mildew. Cover the vessel with a tarp or shrink-wrap supported by spars or framework to provide for air circulation.

Many boat service facilities and dealerships provide winterization assistance.  If you do not feel comfortable winterizing your own vessel, you  can hire a professional to handle the process.  However, this time of year is very busy, so  schedule your winterization as soon as possible.

Health Coach Corner – Maintain – not gain – weight through the holidays!

Friday, December 2nd, 2011

Health Coach Corner by Maria Hicks

So, thanksgiving is over and Christmas and New Year’s is approaching.  This is always a wonderful time of year and also a wonderful time of parties and food and fun!   A lot of people I work with (including myself) want to find strategies to maintain – not gain – weight through the holidays!

 I don’t expect anyone to try really hard to lose weight through the holidays… that’s not very realistic, but we can do some things to maintain weight (and not gain the average of 5-7 lbs).  Sound good?  I thought so!

Here are some of my favorite tips for maintaining your weight through the holidays:

  • Extra Mini exercise sessions – everyday:  20 push ups, 20 crunches, 20 jumping jacks, 20 squats (repeat 2 times)
  • Eat a snack (veggies) BEFORE a holiday party
  • Drink 1-2 glasses of WATER before an alcoholic drink
  • Holiday buffet:  fill your plate ONE time and enjoy your desserts, just pick the 1-2 that you want the most!
  • Skip the Dips (and save mega calories) – do your veggies really need ranch?  Try hummus instead!
  • Are there holiday lights in your neighborhood?  Perfect chance to take nightly walks to see the lights!
  • Holiday baking?  Use applesauce instead of oils!
  • Try to maintain your sleep schedule and find ways to relax during the holidays.  Stressful holidays can cause weight gain and over-eating.  Relax, breathe, exercise…

How safe is my data and intellectual property?

Friday, December 2nd, 2011

NEW PERILS IN A CONNECTED WORLD by Stew Nelson

 How safe is my data and intellectual property? – What do I do if it is compromised? – How much is a data breach going to cost me? -

What can I do to adequately protect my company from a data breach?

Kapnick Insurance Group is pleased to announce a data security panel discussion open to the public at Kapnick Insurance Group’s Ann Arbor office located at 1201 Briarwood Cir., Ann Arbor, MI, 48108 on December 12, 2011 from 7:00AM to 9:30AM  to discuss these important issues facing virtually every business.

Participating in the panel discussion are; Mark Ford, Deloitte Touche, Privacy and Security consultant, Joseph Dylewski, ATMP Solutions, HIPAA Expert and Consultant, Adam Goslin, High Bit Security, Network Security Analyst/ PCI consultant, Stephen Tupper, attorney, Dykema Gossett, privacy practice leader and Mike Klein, President, Online Tech, the largest data center hosting provider in Michigan. The panel discussion is being moderated by Stewart Nelson, Kapnick Insurance, Account Executive.

Business owners,  Executives, Managers and  IT professionals, from any company that stores information or data that they would not want to share with the world – should plan to attend. The panelists will discuss; how to prevent data loss, what to do after you’ve been hacked and how to comply with numerous federal regulations such as HIPAA, HITECH, PCI and state laws governing breach notification rules and other pertinent topics. There will be time for questions and answers after the panel discussion.

“Kapnick Insurance Group is pleased to be able to sponsor this educational seminar in our new Ann Arbor location and Auditorium bringing  together an outstanding group of experts to discuss the risk implications of storing data in a connected world” said Jim Kapnick, President of Kapnick Insurance Group.

Don’t Delay!  Online registration is only open to the 1st – 100 individuals that sign up at http://tiny.cc/n3cwm

Questions regarding the seminar can be directed to Stewart.Nelson@Kapnick.com