issue 011 on store shelves January 9 to March 5, 2011 p3 Nutrition Solutions for the New Year p5 Just Lose It! p6 Super Bowl™ Super Snacks p8 February is p10 MyPyramid.gov (cover recipe) American Heart Month Meredith Mensinger RD, LDN Corporate Dietitian HealthCents, Redner’s Warehouse Markets p2 ask Meredith E-mail your questions to: contents 3 • Nutrition Solutions for the New Year 5 • Just Lose It! 6 • Super Bowl™ Super Snacks 8 • February is American Heart Month [email protected] Meredith Mensinger RD, LDN Corporate Dietitian, HealthCents Redner’s Warehouse Markets 10 • question My kids are not completely sold on the idea of whole-wheat bread. I saw a type of bread labeled "white whole wheat." Is this as good for you as the typical whole-wheat bread? MyPyramid.gov Disclaimer: “The food and nutrition advice in this newsletter is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.” answer White whole-wheat bread looks and tastes like white bread but has the nutritional benefits of whole-wheat bread, such as increased fiber and nutrients. If you don't like the taste or texture of regular whole-wheat bread, white whole-wheat bread may make it easier to add whole grains to your diet. Regular white bread is made with refined grains, which go through a process that strips out certain parts of the grain. But white whole-wheat bread, like regular whole-wheat bread, is made with the whole grain. When you’re selecting bread, read product labels to make sure you know what you're buying. Look for breads that list the “whole” grain as the first ingredient, such as whole wheat, white whole wheat or whole oats. If the label doesn’t say “whole” first, it isn’t a whole-grain product. So how much whole grain do you need? The 2005 Dietary Guidelines for Americans recommend getting at least half our daily grains as whole grains, which is at least three one-ounce equivalents of whole grains daily. In general, a one-ounce equivalent of whole grains contains 16 grams of whole grains. This means you should aim for at least 48 grams of whole grains a day. While whole grains are great for you, it's important to pick whole-grain foods that are a good source of fiber. That's because the fiber in whole grains may be the main driver for many of the health benefits associated with eating whole grains. Just make sure to read the Nutrition Facts panel to check how much fiber a serving provides. • Frequently choose products that list a whole grain as the first ingredient, and that are a good or excellent source of fiber. • A "good source" is at least 3 grams, or 10 percent Daily Value, per serving. • An "excellent source" is at least 5 grams, or 20 percent Daily Value, per serving. • The daily fiber recommendation is between 25 and 35 grams. Source: www.kelloggsnutrition.com Did you know? Regular whole-wheat bread and white whole-wheat bread are made with different types of wheat. Regular whole-wheat bread is made with red wheat, which is dark in color and has a slightly bitter taste. White whole-wheat bread is made with an albino variety of wheat, which is lighter in color and has a sweeter, milder flavor. Nutrition Solutions for the New Year As the New Year of 2011 is officially upon us, we are given a clean slate to make necessary changes which can help us achieve our health and wellness goals. There is no better time than the present to make your health a priority, so get started today! Convenient Nutrition Fill up on Fiber Although taste and nutrition are important when selecting foods, in today’s hectic world we cannot neglect the importance of convenience. Fast food is popular because it’s just that — FAST. Make a goal to have healthful foods convenient in all aspects of your life; your car, pantry, office, gym bag, etc. Delmonte® Fruit Cups are the epitome of convenient nutrition. Shelf stable, delicious, and nutritious, stock up and get your fruit servings fast! http://solutions.delmonte.com/ Although it has numerous health benefits, most Americans only consume about half of the recommended 25-35 grams of fiber daily. Fiber has been shown to lower cholesterol, help with digestive health, control blood sugars, and aid in weight loss. Easy ways to add fiber to your diet include: eating whole grains in place of refined ones, snacking on plenty of fruits and vegetables, and adding beans and lentils to your favorite dishes. If you are still coming up short on fiber, try supplementing with Metamucil®. Mix Metamucil® powder into at least 8 ounces of water for a delicious, convenient way to meet your fiber needs and get all the www.metamucil.com benefits fiber has to offer. Pump up Potassium Hidden in the shadows of its mineral counterpart, sodium, potassium doesn’t get the credit it deserves. Sure it is a simple mineral, but it has a very critical job; helping your heart beat. Research points to the fact that consuming a diet rich in potassium will help lower blood pressure. Rich, juicy tomatoes are touted as excellent sources of potassium and vitamin C. Whether they are whole, diced, or made into a sauce, Delmonte® Tomatoes and Contadina® Tomato Sauce offer great flavor and nutrition to soups, sauces, stews, casseroles and your favorite dishes. And don’t forget, canned tomatoes have more disease fighting lycopene than fresh tomatoes! http://solutions.delmonte.com/ Fuel Your Fitness The Physical Guidelines for Americans suggest five hours of moderateintensity aerobic activity and two or more days of muscle-strengthening activities each week to experience “greater health benefits.” It is clear that we obtain energy and stamina from the food we eat. How we eat pre- and postworkout reflects upon our performance and our ability to continue our fitness routine on a regular basis. For fueling on the run, try PowerBar® Performance Bars. The unique combination of nutrients not only fits into a well-balanced diet, it has also been shown to deliver more energy to muscles and improve endurance during high intense www.powerbar.com workouts. Snack Smart With the winter upon us and long, dark nights in the house, it is critical to keep mindless eating at bay. Find ways to prevent yourself from nibbling out of boredom: chew gum, floss and brush your teeth immediately after dinner, or keep your hands busy with a glass of water. It’s not new news that snacking can be instrumenwww.eatnatural.co.uk tal in weight loss or weight maintenance. Not only does snacking help stabilize blood sugars to prevent binge eating later, snacking is a great way to get added nutrients throughout the day. Pay close attention, however, to your snack selections. Make sure you are making the most of your “minimeal,” and that it isn’t piling on unwanted calories or fat. Eat Natural Bars combine wholesome ingredients into one delicious, nutrient dense package that is gluten free and free of unwanted additives and preservatives. (continued on page 4) healthcents www.rednersmarkets.com 3 p4 Keep it Simple The leading trend for 2011 is simplicity and going back to the basics with simple, natural ingredients. Eat Smart Naturals by Snyder’s of Hanover® are crispy tasty snacks with ingredients you can read and understand! You can chose from multi-grain tortilla chips, garden veggie chips, and more. Plus, many of these items are gluten free! www.eatsmartnaturals.com Fight Back with Antioxidants Antioxidants will continue to be a buzz word through 2011. With free radicals constantly trying to damage our bodies, antioxidants are our most powerful defense. Northland® Juices have extracted antioxidants from four of the most powerful superfruits — pomegranate, cranberry, blueberry and red grapes, and bottled them up for you to enjoy. Available in delicious dark fruit blends, you can have the benefits of whole fruit in this refreshing 100 percent fruit juice. So drink to www.northlandjuices.com your health! Go with the Grain Studies show that eating whole grains instead of refined grains lowers the risk of many chronic diseases. While benefits are most prominent for those consuming at least three servings daily, some studies show reduced risks from as little as one serving daily. Bear Naked® Granola is made with whole grain oats, dried fruits and heart nuts. Not only are the combination of ingredients perfect to the taste, but they are all natural ingredients that you know, love and can actually pronounce. Eat it plain, bake with it, or toss it on yogurt and fruit. RECIPE: Special K® Parfait makes: 2 servings total time: 5 minutes Shopping List: 1 (8 oz.) low-fat vanilla flavored yogurt 1 cup fresh or frozen fruit (sliced strawberries, sliced banana, blueberries or raspberries) 1 cup Special K® Cereal In 2 tall glasses, LAYER yogurt, fruit and Kellogg’s Special K® Cereal. TOP with extra fruit and SERVE immediately. Nutrition Facts: 167 calories; 1g fat, 0g saturated fat; 2mg cholesterol; 200mg sodium; 30g carbohydrate; 2.5g fiber; 11g protein www.bearnaked.com approximate cost per serving: Calorie Control Source: www.specialk.com Energy balance will be a solution for the ages; it’s nothing new and it certainly won’t get old. Holding yourself accountable to your daily caloric intake will be your biggest weapon in defense against the bulge. If you are like me, you need plenty of structure to make this happen. Slim-Fast® now offers a free online 3-2-1 Plan that can help you meet your daily caloric goals. With a combination of recipes for balanced meals, well planned snacks, and Slim-Fast® bars and shakes to keep hunger at bay, this individualized plan will make reaching your weight goals easy! 1 $ 80 www.slim-fast.com Challenge Yourself! Whether your goal is to finally slip into those skinny jeans or you’re just looking to become a little more fit and fabulous, the Special K Challenge™ is a great way to kick-start a better you! It’s a weight management plan designed for you, using the great suite of Special K® products. To get started, just follow the easy instructions at www.specialk.com and begin designing your own plan today! Here are some tips to put your plan in motion! EAT EARLY. Get your motor running! Eat a THINK AHEAD. When it comes to meals and balanced breakfast within one to one and a half hours of waking. Eating breakfast will get your metabolism going, and help you eat less throughout the day. Most Special K® Cereals are good sources of fiber and are packed with essential vitamins and minerals. snacks, don’t “play it by ear” if you know that every day at four you are starving and end up heading to the vending machine or newsstand for a candy bar. A nutritious snack like a piece of fruit, or a Special K® snack bar or Special K® Shake will take care of that temptation and provide you with a way to stave off cravings as you build a system for healthy weight loss success. DON'T BE A STRESS MESS. Stress can sabotage your body’s ability to stick to a diet, and trigger a lot of unhealthful choices. Find ways you can minimize stress in your life and you'll also minimize your bad eating habits. For some extra backup, keep yummy Special K® crackers and a bottle of water in your purse or desk drawer for those moments that are out of your control. Just Lose It! More than half of all Americans are actively trying to lose weight on a regular basis. Although we are well aware of the risks of being overweight, we often don’t think about the dangers of “yo-yo” dieting. Focusing on positive lifestyle changes that you can commit to long term is the most effective way to steer clear of any health risks. So get started today! Doggie bag it. Portions at restaurants are growing bigger by the day. Tell yourself at the beginning of the meal that you only need half and ask your server for a take-out bag as soon as you're done. This will prevent you from picking at your plate and provide you with some lovely leftovers for tomorrow. Stair step your goals. Having just one big goal may be simple, but it can be more frustrating to reach. Try adding a few small goals along the way, like going to the gym three days in a week or eating a vegetable at every meal. Small accomplishments will help make the whole experience more rewarding. Keep a diary. Just like when you were a kid and you wrote out what you did that day or how you were feeling, the practice of keeping a journal can be a great asset when you're starting a weight-loss plan. Record what you're eating and how you're exercising. Also, make note of how you're feeling during different times of the day. It will give you an idea of what's working and where your routine could use improvement. BYOL. Taking your lunch to work is a great way to save some pennies and avoid fast food invitations. Plan out what you want to pack before each work week and you'll save time making something in the morning. Add raw vegetables like carrots and celery to give your lunch some crunch. Mix it up. Every little bit counts when it comes to exercise! Missed your daily workout? Don’t worry, you can still fit something in. Watch one of your favorite TV shows and do strength training moves during the commercial breaks: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a long way. Drink your H2O. Feeling tired or hungry? You may just be thirsty. Make sure you get at least six glasses of water a day. Water helps your body transport nutrients and eliminate toxins. Get tired of all the agua? Add a lemon slice or other fresh fruits to jazz it up! Ride the wave. Feel yourself getting ready to overindulge? These urges come in waves. If you can allow 10 to 15 minutes to pass, chances are the urge will pass with it. Occupy the time by moving around, calling a friend, taking a shower, going on a walk, or doing something relaxing and positive for yourself… you are definitely worth it! Eat in! Save money and calories by planning ahead, shopping at Redner’s Markets, and enjoying valuable family time at home. BREAKFAST OUT BREAKFAST SWAP Quaker Oatmeal & Trop 50 OJ www.quakeroats.com www.tropicana.com Shortstack of Pancakes with Chocolate Milk at local diner approx. 200 calories, 60¢ approx. 730 calories, $549 LUNCH SWAP LUNCH OUT Homemade Chicken Vegetable Soup made with College Inn Broth Creamy Tomato Soup at local sandwich shop www.collegeinn.com approx. 150 calories, $125 approx. 300 calories, $349 TRADITIONAL DINNER IN TRADITIONAL DINNER SWAP Our cover recipe — Starkist Tuna Stuffed Peppers, find recipe on page 9! Traditional Stuffed Pepper with ground beef approx. 390 calories, $230 www.starkist.com approx. 120 calories, $190 SNACK OUT Fruit Parfait at fast food chain SNACK SWAP Dole Parfait www.dole.com approx. 160 calories, $299 approx. 130 calories, 50¢ (continued on page 9) healthcents www.rednersmarkets.com 5 p6 ™ Super Bowl Super Snacks For many, the Super Bowl ™ is considered one of the biggest games of the year. Over 106 million viewers tuned in to last year’s game. Whether you are an avid football fan or just into the commercials and half-time entertainment, one thing is for sure—you have to have the right foods to feed your family and friends. Striking a balance between health and favorite football fare is one big challenge you’ll need to tackle! Keep it simple. Buy a few ingredients that can really go the distance! Here are FIVE BIG FAVORITES using key ingredients that score big at any Super Bowl™ Party. Spread olive oil on both sides of each tortilla. Stack and cut into sixths to make chips. Bake at 350°F for 15 minutes. 1 for you” = “better chips and salsa + + + + Mix ½ cup mustard with 1 Tbsp. Texas Pete® Hot Sauce. + Puree 1 can of Bush’s Best® Garbanzo Beans, 1 clove of minced garlic, 3 Tbsp. tahini, and 1 Tbsp. of lemon juice. Sprinkle salt and paprika to taste. + 2 3 4 5 + = ground effortless + lean beef or turkey = savory chili delicious high-fiber pretzel dip snack + Spread olive oil on both sides of each tortilla. Stack and cut into sixths to make chips. Bake at 350°F for 15 minutes. + lean ground beef or turkey and reduced-fat cheese = zesty enchiladas hummus = yummy and chips TY 2 PARIPES REC BOUT FOR AEACH $1 NG ERVI PER S RECIPE: Buffalo Chicken Pinwheels RECIPE: Mango Tango Dip makes: 4 servings total time: 10 minutes makes: 4 servings total time: 10 minutes Shopping List: 4 Mission® Medium/Soft Taco Flour Tortillas 2 cups Rotisserie Chicken, hand shredded into small pieces 3 Tbsp. Texas Pete® Buffalo Wing Sauce Salt and Pepper to taste 2 Tbsp. Fat-Free Blue Cheese or Ranch Dressing 5 Tbsp. fresh celery, minced Shopping List: Mission® Extra Thin Chips 1 cup canned Bush’s Best® Black Beans, drained ½ cup jarred mangoes, chopped small 2 Tbsp. mango juice from jar 2 Tbsp. red onion, finely chopped 2 tsp. ground cumin 1 Tbsp. fresh cilantro, chopped 2 tsp. lime juice COMBINE shredded chicken and buffalo sauce together in a medium size mixing bowl and STIR to coat; set aside. LAY one warm Mission® tortilla flat on a work surface; next SPREAD 2 tsp. of blue cheese dressing evenly over entire tortilla. Evenly SPRINKLE 1 Tbsp. plus 1 tsp. of minced celery over the dressing. SPREAD a 1⁄2 cup of the sauced chicken evenly over the entire tortilla. Begin at the bottom and ROLL forward into a cylinder; SLICE into 8 equal slices and serve. REPEAT for remaining three tortillas. Nutrition Facts per serving: 320 calories; 5g fat, 1g saturated fat; 60mg cholesterol; 710mg sodium; 27g carbohydrate; 1g fiber; 26g protein 1 $ 10 approximate cost per serving: Source: www.missionmenus.com MASH black beans to smaller size with a potato masher or use tines of a fork. ADD mangoes, mango juice, onion, cumin, cilantro and lime juice; COMBINE evenly. SERVE cold with Mission® Tortilla Chips or BAKE your own using Whole-Wheat Mission® Tortilla Shells. Nutrition Facts per serving (+ 1⁄4 dish of tortilla chips): 220 calories; 8g fat, 2g saturated fat; 0mg cholesterol; 350mg sodium; 32g carbohydrate; 5g fiber; 6g protein approximate cost per serving: Source: www.missionmenus.com $ 05 1 There are nearly 4,000 varieties of beans. Studies have shown that adding half a cup of beans to your diet daily may decrease cholesterol. The USDA recommends eating at least three cups of legumes, such as beans, weekly. healthcents www.rednersmarkets.com 7 February is American Heart Month Happy Heart Month! Heart Disease remains the leading cause of death among Americans, both men and women. The American Heart Association (AHA) recommends a combination of a healthful diet, physical activity and not smoking to help reduce your risk of heart disease and increase your chance for a longer, healthier life. At the heart of health is good nutrition, so get focused on these key nutrients. Antioxidants Red wine is often hailed as a rich source of antioxidants. What many people don’t know is that grape juice is an equally good source of antioxidants. A recent study ranked Welch’s® 100% Grape Juice as the number one antioxidant containing beverage compared to other drinks. Even Welch’s® 100% White Grape Juice is an excellent source of antioxidants for better heart health. www.welchs.com Reduce Sodium Sodium has several functions in the food supply. It can be used as a preservative, to modify flavor, bind ingredients, enhance color, and serve as a stabilizer. Although sodium is an essential nutrient, very little is needed in the diet. The AHA recommends that you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease, and aim to eat less than 1,500mg of sodium per day. Mrs. Dash® makes this a little bit easier. Salt-free and full of flavor, Mrs. Dash® seasonings come in a variety of tasty www.mrsdash.com blends to add pizzazz to any dish. Soluble Fiber Soluble fiber is one of cholesterol’s worst enemies. Soluble fiber acts as a sponge and soaks up cholesterol so it can be naturally removed from the body. Not only are Cheerios® packed with soluble fiber to help reduce cholesterol, they’re made with 100 percent natural whole grain oats and have only 1 gram of sugar. Lower Fat Total fat intake should be limited to less than 25 to 35 percent of your total daily caloric intake. This will help keep your LDL, AKA “bad cholesterol”, in check. Healthy Ones™ Lean Meat, available in turkey breast, chicken breast, ham and roast beef are all 97 percent fat free and don’t contain any artificial flavors or by-products. This is a great way to conveniently eat lean protein without the worry of extra fat! www.healthyones.com Cholesterol Free Cholesterol comes from two sources: your body and food. Your body makes about 75 percent of blood cholesterol. The remainder comes from food which is only found in animal products. The AHA suggests keeping dietary cholesterol to 300 mg or less daily. This can be achieved through following the Food Guide Pyramid and consuming a diet rich in whole grains and plant sources, such as fruits and vegetables. One great new product is Annie Chun’s Pad Thai Brown Rice Noodles. These noodles are made with 100% whole grain, are gluten-free, and a good source of dietary fiber. Their texture and mild flavor make them a healthful and fun alternative to ordinary pasta. They are great in soups, stir-fries and cold noodle salads — just toss in plenty of veggies! www.anniechun.com (continued on page 9) www.cheerios.com healthcents According to the American Dietetic Association, the daily goal for fiber intake is between 25 and 35 grams. Your individual fiber needs depend on your calorie intake. Aim for 14 grams of dietary fiber per 1,000 calories you consume. Eating enough fiber can help bowels function properly, alleviate symptoms of chronic constipation and diverticular disease and may lower your risk for heart disease and some cancers. Source: American Dietetic Association www.rednersmarkets.com 8 p9 Just Lose It! (continued from page 5) Don’t skip meals. Skipping meals can cause February is American Heart Month (continued from page 8) Omega-3s Omega-3 fatty acids are essential fats that your body needs to function properly, but does not make on its own. Omega-3 fatty acids have been shown to benefit the hearts of healthy people and those already with cardiovascular disease. Foods containing omega-3 fatty acids include: salmon, tuna, shellfish, walnuts, flaxseed, and canola oil. Carrington Farms™ Organic Milled Flax Seed exceeds all standards of nutritious taste, freshness and purity. Available in a resealable pouch, adding omega3s, fiber, and antioxidants has never been so easy. www.carringtonfarms.com Using red yeast rice as a natural cholesterol-lowering agent? Listen up! There is some evidence that red yeast rice can help lower your LDL cholesterol. However, the Food and Drug Administration has warned that red yeast rice products could contain a naturally occurring form of the prescription medication known as lovastatin. Since this product is not standardized or regulated, its effects may be inconsistent and unpredictable, putting your health at risk. Word to the wise: Always check with your doctor before taking any supplements! Burn Baby Burn …Ouch ! Source: Mayo Clinic Heartburn is a burning discomfort that is generally felt in the chest just behind the breastbone. The burning sensation results when harsh stomach juices come in contact with and irritate the delicate lining of the esophagus, the tube-like structure that connects the mouth to the stomach. To prevent heart burn: • Eat smaller, more frequent meals • Try to avoid alcohol, caffeine, carbonated beverages, and spicy and fatty foods • Don’t wear tight fitting clothes • Remain upright for two to three hours after eating And if that’s not enough…Prilosec OTC® is clinically proven to fight heartburn for 24 hours. It’s strong enough to do so before heartburn begins because it is a proton pump inhibitor. With one pill a day for 14 days, you get the protection you need from frequent heartburn, and www.prilosecotc.com while taking Prilosec OTC®, heartburn won’t keep coming back. low blood sugar, which means you’ll end up feeling weak and lightheaded. AND it can lead to overeating and food cravings later. Statistics show that people who skip breakfast are more likely to be overweight than people who eat in the morning. Never skipping a meal will help you stabilize blood sugar and control your appetite. RECIPE: Starkist® Tuna Stuffed Peppers makes: 6 servings total time: 35 minutes Shopping List: 11 oz. StarKist® Chunk Light Tuna in Water 6 peppers, red and green 1 cup chopped onions 1 clove garlic, minced 1 Tbsp. olive oil ½ tsp. oregano 1 tsp. parsley 1¼ cups cooked brown rice Salt and pepper 1 cup cheddar cheese PREHEAT oven to 350°F. CUT tops off the peppers and clean out the interiors. SLICE the top of the pepper around the stem (DISCARD the stem) and CUT the pepper top into small dices. HEAT olive oil in large skillet over medium heat. STIR in onions, garlic and diced pepper and COOK until onions and peppers are soft, about 5 minutes. ADD oregano, parsley, salt and pepper, tuna and rice. MIX to blend well. STUFF peppers with mixture. PLACE in 8x8 square baking dish. BAKE in preheated oven for 15 minutes. TOP with cheese and BAKE for 5 additional minutes to melt the cheese. Nutrition Facts per serving: 120 calories; 1.5g fat, 1g saturated fat; 25g cholesterol; 400 mg sodium; 19g carbohydrate; 5g fiber; 20g protein approximate cost per serving: Source: www.starkist.com 1 $ 90 K i ds Cor ner Hey Kids! MyPyramid reminds you to be physically active every day, and to make healthful food choices. So let’s take a closer look inside the pyramid! GreenCircleGroup = Vegetables the best example of a vegetable: RedCircleGroup = Fruits the best example of a fruit: Yellow Group = Oils Circle the best example of an oil: Blue Group = Milk Circle the best example of a milk food: Purple Group = Meat & Beans Circle the best example of a meat & bean food: Match the food with how it helps our bodies! Helps our eyes see Allows us to build muscles Gives us energy so we can play Builds strong bones and teeth Protects us from getting a cold Answers: Helps our eyes see better (carrot); Allows us to build muscles (chicken); Gives us energy so we can play (cereal); Builds strong bones and teeth (milk); Protects us from getting a cold (strawberry) 0range Group = Grains Circle the best example of a grain food: healthcents www.rednersmarkets.com 10 Answers: Grain= whole wheat bread, Vegetable=corn, Fruit= grapes, Oils= oil, Milk= yogurt, Meat & Bean= Fish
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