Scope It Out 5k Run/Walk Detroit

Scope It Out 5k Run/Walk Detroit is a colon cancer awareness charity growing by leaps and bounds. This will be the second year in a row that Kapnick has been an Empowerment Wellness sponsor. We also created Team Kapnick and have quite a few Kapnick employees running in this year’s event. Our entire wellness team will be doing a warm-up and stretch session for all runners prior to the race. Please join us on Saturday, Novemner1st 2014 on the Detroit Riverwalk at the Rivard Plaza for this great cause. For more information watch this video and go to AND SCOPE IT OUT!

Watch this fun video on the Detroit Riverwalk to promote the event!

Maria Hicks – Health Coach

Going Dairy Free – Lactose Intolerance

CowLast week I talked about gluten free tips. This week, I want to chat a little about dairy free items.

Going dairy free is getting easier but you have to read food labels. Since dairy is one of the “top 8 allergens” you will find the work “milk” or “dairy” in bold black letters on the ingredient list.

Some items to avoid:
Cottage cheese
Condensed milk
Ice cream
Sour cream
Cream cheese

You can find many substitutes for dairy containing foods. Plant-based milks (almond milk, coconut milk, hemp milk, soymilk, rice milk, etc.) are available in most grocery stores and non-dairy ice cream (coconut ice cream is my favorite!). I don’t recommend non-dairy cheese. I haven’t found a good and healthy substitute. You may have to get used to cheese-less pizza. It’s actually very good!

Here’s a healthy non-dairy “ice cream” recipe! Super healthy and easy!

“Ice Cream” base:
3 frozen bananas
2 Tbsp. Peanut butter or almond butter (all-natural)
½ tsp. Vanilla

Chocolate drizzle:
Spoonful cocoa powder
Drizzle non-dairy plant milk (coconut, soy or almond milk)
Liquid sweetener, to taste (liquid Stevia, honey, maple syrup)

What to do:

• Freeze bananas for several hours (or overnight)
• Place bananas, peanut or almond butter and vanilla in food processor or blender (can add a little plant milk if sticking too much)
• Place in Tupperware, spread out and freeze for 30-60 mins
• Combine chocolate drizzle ingredients and drizzle over “ice cream” and add salted peanuts or chopped walnuts, if desired

Lactose Intolerance Syptoms

Gluten Free Video Below

Mari Hicks – Health Coach

September is also “Food Allergy Awareness Month”

Food Allergies

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September is also “Food Allergy Awareness Month” and people often as me “You are gluten free, what DO you eat?” Yes, I am gluten free and there are plenty of options. Many people ask me what they can/should eat when following a gluten free diet. Make sure to always read food labels. Here are some ideas to get you started:

What you CAN eat on a gluten free diet:

• Brown rice
• Brown rice cakes
• Brown rice tortillas
• Brown rice pasta
• Quinoa pasta
• Mung bean or black bean pasta
• Flours – made from beans, brown rice, quinoa, millet, corn
• Low fat corn chips
• Corn tortillas
• Gluten free oatmeal (Bob’s Red Mill has a good one!)
• Gluten free Oat bran (make sure label states “gluten free” on oat products)
• Hot brown rice cereal
• Gluten free lentil chips
• Rice crackers & chips
• Millet
• Quinoa
• Beans – all kinds
• Lentils
• All fruits
• All vegetables
• Lean meats (as long as they are not breaded or fried)
• Eggs
• Gluten free salad dressings (read labels!)
• Sunshine veggies burgers (be careful of most frozen burgers or meals)
• Hilary’s Eat Well – veggie/bean burgers

Snack ideas:

• Fruit & vegetables
• Hummus
• Rice cakes with almond butter
• Trail mixes
• Larabar or KIND bars



September is “Fruit & Veggies – More Matters Month”

September is “Fruit & Veggies – More Matters Month”

In celebration of such a fantastic theme for September, I will focus a few blog posts on veggies and fruits.

This week, I want to talk about vegetables! Oh, the wonder of veggies. Loaded with antioxidants, fiber, vitamins & minerals. They give us nutrients we need and help us live a healthier and more vibrant life! Here are 12 to try this month.

1. Broccoli and cauliflower: loaded with anti-cancer properties and fiber. Eat them raw or cooked, in a salad or even a slaw.
2. Carrots: Sweet, crunchy, good for your teeth, eyes and heart! Perfect raw (as a snack or salad) or cooked in a stew.
3. Peppers: Green, red, yellow, orange or even purple! Enjoy peppers in a salad, stir-fry, or casserole or as a snack.
4. Spinach: A salad of baby spinach leaves with pears or apples can turn anyone into a real spinach lover.
5. Onions: A zesty onion family (scallions, leeks and garlic) have some powerful antioxidant nutrients.
6. Peas: Fresh, frozen or even canned, peas are a treat to eat and you can find them dried and eat like a crunchy snack or top on salads (instead of croutons)
7. Beets: The deeper the color, the better! Eat them raw or grilled or lightly steamed in the microwave.
8. Sweet potatoes and yams: Switch the color of your usual baked potato and you’ll get a lot more nutrients, along with great taste.
9. Mushrooms: Just a mushroom or two adds a rich flavor to a casserole, soup, stew, stir- fry or even a tossed green salad.
10. Leaf and romaine lettuce: Better than iceberg lettuce. Crunchy and perfect for lettuce wraps or salads.
11. Green, yellow or purple beans: Like their pea “cousins”, beans offer some fiber and a little bit of protein, along with vitamins and minerals.
12. Tomatoes: Cooking increases the availability of some tomato nutrients, so enjoy canned sauce, paste and chunks.


Maria Hicks | wellness coach

Kapnick Insurance Group | Strength. Knowledge. Direction.

1201 Briarwood Circle | Ann Arbor, MI  48108 |

D 734.929.6591 | F 734.994.7326 | P 888.263.4656 x1183

Summer Water Safety Tips

It’s important to touch on water safety tips for the summer. Check out your local Red Cross for more information and to get CPR certified.

The Great Lakes have a high incident of drownings each year due to currents and other factors – click here to learn more
• Teach children water safety and swimming skills as early as possible.
• Instruct babysitters on water safety, and the need for constant supervision.
• Appoint a “designated watcher” to monitor children near a pool or water
• Equip doors and windows that exit to a pool area with alarms.
• Install a poolside phone, with emergency numbers
• Learn CPR and post instructions
• Keep rescue equipment near the pool.
• Keep a first aid kit near the pool
• Maintain constant visual contact with children near water. Don’t ever think someone else is watching the kids
• Do not prop the gate to a pool area open.
• Don’t rely on swimming lessons, and think you can leave your children in water alone
• Always watch the children and don’t just “listen” because drowning is mostly silent with no kicking, splashing or screaming. Eyes (not ears) on the water!

Hydration is Key to Looking and Feeling Great

Water! Water! Water! – We are in the middle of the hot summer and we need a quick reminder on water and proper hydration.

In today’s blog, let’s look at hydration and some simple tips to start implementing right now. Proper hydration helps protect your skin, your joints, helps alleviate allergies (dehydration makes the histamine response worse in your body), and decreases back pain and headaches.

• How much water do you need? A good rule of thumb, is half your body weight in ounces per day
• If you are working out, sweating, working in the hot sun – you need an additional 8-16 ounces every hour
• Sip water throughout the day, rather than drinking huge amounts in one shot
• Don’t like the taste of water? Make your own flavored water with lemon, limes, pineapple, watermelon, and berries
• Does cold water hurt your teeth? Keep your water on the counter or your desk and drink room-temperature water
• Like cold water? Use flavored ice cubes to add a touch of flavor to your water (make your own ice cubes with iced tea, or lemonade)
• Start everyday with 16 ounces of water before drinking coffee, tea or other beverages
• Cut back on soda! You will feel better
• Drink 8-16 ounces of water before each meal to help curb your appetite and helps from over-eating

Water Works Challenge

Maria Hicks|wellness coach

Kapnick Insurance Group|Strength. Knowledge. Direction.

1201 Briarwood Circle | Ann Arbor, MI  48108 |

D 734.929.6591 | F 734.994.7326 | P 888.263.4656 x1183


Sun Safety From the Inside Out

You can protect yourself from the outside but you can also protect yourself with certain foods that help strengthen your skin against the harmful rays of the sun.

Here are some sun-protective foods to start eating this summer:

• Tomatoes and tomato-based products are a source of an antioxidant called lycopene, which has been proven to provide protection against UV-radiation.
• Carrots – with their high levels of beta carotene, help protect your skin and body from UV rays
• Sweet Potatoes – just like carrots, they have high levels of skin-protecting beta carotene
• Dark green vegetables – which are loaded with antioxidants and they have an ability to neutralize free radicals. Romaine lettuce, spinach, kale, collard green, bok choy, mustard greens, dandelion greens
• Watermelon – eating red foods (like tomatoes and watermelon) can keep you from turning red and burning in the sunshine. Watermelon is loaded with lycopene, just like tomato products
• Citrus fruits, strawberries and kiwi – are all loaded with Vitamin C which is great for helping neutralize free radicals that your body produces in response to damage caused by exposure to sunlight
• Almonds and sunflower seeds – are loaded with Vitamin E which is an antioxidant that protects your skin against free radical damage caused by the sun
• Dark Chocolate – contains antioxidants called flavonoids, which help protect the body from sun damage. But, make sure it’s 65% or higher cocoa content and enjoy only 1 ounce a day. (Yes, please!)

Maria Hicks|wellness coach

Kapnick Insurance Group|Strength. Knowledge. Direction.

1201 Briarwood Circle | Ann Arbor, MI  48108 |

D 734.929.6591 | F 734.994.7326 | P 888.263.4656 x1183

Follow us: Facebook | Twitter | Linked

Sun Safety Tips!

It’s summer and it’s hot and sunny. We need to protect ourselves from the harmful rays of the sun. We love sunshine! It’s actually healthy for you, but in small amounts

Here are my favorite tips to staying healthy in the sun!

• Wear SPF (this may be a no-brainer) but a lot of people do not wear sunscreen. Wear it on the cloudy days as well. SPF 15-30 is best

• Wide-brimmed hats work well to keep sun away from eyes and face

• Wear big sunglasses that protect your whole eye area and the delicate skin around your eyes by wearing thick sunglasses

• Consider SPF clothing – especially if you are outside running, hiking and biking for long periods of time (these clothes will protect your chest, shoulders and back)

• Avoid the strongest sunshine between 10:00-3:00pm. Go outside in the early morning or evening

• Don’t forget to use sunscreen on your ears and feet (when you wear sandals and flip flops)

• Protect yourself in the car too! You can still get a sunburn through your windows and if you drive with your window rolled down

Sun Safety VIDEO

Maria Hicks|wellness coach

Kapnick Insurance Group|Strength. Knowledge. Direction.

1201 Briarwood Circle | Ann Arbor, MI  48108 |

D 734.929.6591 | F 734.994.7326 | P 888.263.4656 x1183

Follow us: Facebook | Twitter | LinkedIn

Healthy 4th of July Tips

This week is 4th of July and we are gearing up for parties and picnics. In today’s blog, I will give you some tips for having fun but also staying healthy on this holiday weekend.

Healthy 4th of July picnic choices:

• Try organic hotdogs instead of the regular store brand
• Grill out chicken or turkey burgers instead of beef burgers
• Makeover your potato salad with Greek yogurt instead of mayo
• Skip the baked beans (loaded with sugar!) and opt for pinto or black beans
• Fresh fruit – enjoy plenty of it!
• Swap the fried, greasy chips for healthier “baked” potato chips
• Healthier dips: guacamole, salsa and hummus (skip the ranch dressings!)
• Have lots of cut-up vegetables
• Desserts? Make brownies with applesauce, fruit salads with strawberry yogurt, rice cereal treats (low fat), frozen yogurt

Light summer side dishes

You can have a fun and festive 4th of July and enjoy your picnic with a few simple swaps that will save you calories & fat. As always, be active and play games, go for walks and ride bikes!

Maria Hicks|wellness coach
Kapnick Insurance Group|Strength. Knowledge.Direction.
1201 Briarwood Circle | Ann Arbor, MI  48108 |
D 734.929.6591 | F 734.994.7326 | P 888.263.4656 x1183