Fast Food @ Home(cover recipe) Let the School Year Begin



Fast Food @ Home(cover recipe) Let the School Year Begin
issue 009
on store shelves
August 22 to October 30, 2010
Let the School Year Begin
Fast Food @ Home
Cholesterol Countdown
Pretty In Pink
National Breast Cancer Awareness
p10 Scramble for Good Health
(cover recipe)
Meredith Mensinger RD, LDN
Corporate Dietitian
HealthCents, Redner’s Warehouse Markets
Let the School Year Begin!
Fast Food @ Home
Cholesterol Countdown
It’s Howl-o-Ween Time
Meredith Mensinger RD, LDN
Corporate Dietitian, HealthCents
Redner’s Warehouse Markets
Clean Up Your Health
Pretty in Pink
National Breast Cancer Awareness
10 •
E-mail your questions to:
[email protected]
There has been much talk about fighting obesity, especially from
First Lady Mrs. Obama. What role, if any, has Redner’s taken in
this initiative?
That’s a great question. We pride ourselves on doing the “right
thing” and catering to our customers’ needs. The goal of our
HealthCents program is to give Redner’s shoppers a “realistic”
approach to eating. The mission is to educate shoppers about
the small changes they can make to encourage big results.
We have also joined forces with the Healthy Weight Commitment. The Healthy Weight Commitment Foundation is a firstof-its kind coalition that brings together more than 95 retailers,
food and beverage manufacturers, restaurants, sporting goods
and insurance companies, and trade associations dedicated
to leading Americans to reduce obesity —especially
childhood obesity — by 2015.
To date, discussion of obesity has been limited to an almost
exclusive focus on food—without regard to the larger behavioral
and cultural context of the obesity epidemic (i.e., sedentary
lifestyles, the downgrading of physical education in our schools,
a lack of portion control, etc.).
We want to help consumers lead healthier lives by making
energy balance — calories-in balanced with calories-out —
a daily habit. We will do this by encouraging access and
opportunities for physical activity and healthier nutrition options,
and by raising awareness of the energy balance approach —
in the marketplace, in the workplace and in the schools.
America has tackled similar problems in the past− bad habits
as deeply engrained as those that lead to obesity. We can do
it again. With knowledge, information and awareness, more
Americans can live well and live healthy.
Check out the great new website,,
funded by the Healthy Weight Commitment Foundation!
Scramble for Good Health
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.”
Let the
School Year
It’s that time again. Students everywhere are
moving on to a new class, a new grade, and
maybe even a new school. Picking out school
supplies and new clothes is one of the easy
tasks. Making sure your kids are eating
healthful meals and snacks each day is
where it starts to get tricky.
Wake UP and Get Moving!
RECIPE: Baked Ziti with Shady Brook Farms®
Turkey Sausage
makes: 8 servings
total time: 30 minutes
Shopping List:
1 package Shady Brook Farms® Hot Italian Turkey Sausage Links
8 ounces Ziti pasta, uncooked
24 ounces fat-free tomato and basil pasta sauce
1 cup part-skim ricotta cheese
⁄2 cup low-fat mozzarella cheese, shredded
2 Tablespoons Parmesan cheese
PREHEAT oven to 350°F. COOK pasta and turkey sausage according to
package directions. SLICE turkey sausage into 1⁄4 inch pieces. In a medium
saucepan, COMBINE turkey sausage and pasta sauce; HEAT thoroughly.
SPREAD pasta evenly in a 9 x 13-inch pan. DROP ricotta cheese with
teaspoon evenly over pasta; SPREAD to cover pasta. SPREAD sauce mixtures
evenly over cheese. SPRINKLE with mozzarella and Parmesan cheese.
BAKE uncovered for 20 minutes, or until cheese is melted.
Nutrition Facts:
290 calories; 10.5 g fat,
4.1 g saturated fat;
48.6 mg cholesterol;
739 mg sodium;
29.5 g carbohydrate;
2.2 g fiber; 20.4 g protein
Research shows that kids who eat breakfast improve their performance
in school, behave better, and have greater focus during the day. Make sure to
get your children moving in plenty of time to make
this a priority. Give them whole-grain cereal with
low-fat milk, whole-wheat waffles or toast or an egg
sandwich with turkey bacon and low-fat cheese.
If you are looking for an on-the-go solution, try
high-fiber granola bars, Danimals® CrushCup™, or a
fruit smoothie.
Mid morning hunger may get the best of your growing child. If your child’s
school permits, pack a healthful snack to keep their energy level up. Finger
foods such as grapes, cheese sticks, and baby carrots make great snacks at this
time of day.
Schools do their best to provide your child with nutritious meals.
However, your child may not like what’s being served. It is important to see the
school menu in advance so you know when your child will need to bring lunch.
Also, educate your child on a’la carte items as well as vending machines. Many
of these novelty items are loaded with calories, fat, and sugar.
School’s Out
approximate cost
per serving:
Getting involved in clubs, sports, or other after-school activities is vital to
your child’s school experience. After-school snacking is necessary to prevent
over eating later in the day. Peanut butter crackers, lightly salted pretzels, or
100-calorie snack packs are great choices to keep on hand.
For an even tastier snack, try Thomas’® Bagel
Thins™. Available in 100% whole wheat, plain, and
everything. You can toast and spread on reduced-fat
peanut butter, lite cream cheese, or hummus or cover
with tomato sauce and sprinkle on cheese for a mini
pizza. With only 110 calories, Bagel Thins™ are truly
one of my favorite foods! (continue on page 4)
Calling all Freshmen
Let the School Year Begin (continued from page 3)
Lunchbox Overhaul
Sure, 180 days of making lunches sounds overwhelming,
but it’s not impossible. Take time each weekend to
glance over the school’s menu and decide which days
you will need to prepare a lunch. Then get your children
involved in making healthful decisions that can be toted
off to school. Here are some classic lunchbox choices
and their more healthful counterparts.
Classic Choice
Healthful Suggestion
12 Potato Chips
159 calories, 11g fat,
1g fiber
Bologna Sandwich
(2 slices white bread,
2 oz bologna,
1 oz American cheese,
1 tbsp mayo)
486 calories, 15g fat,
1g fiber,
2g sugar
Soda (8 oz)
119 calories, 30g sugar
Pudding cup
120 calories, 4g fat,
17g sugar
3 cups low-fat popcorn
100 calories, 1g fat, 4g fiber
Tuna Sandwich
(2 oz Starkist®
Chunk Light Tuna
on Arnold’s®
Sandwich Thin®,
1 tbsp Miracle Whip)
180 calories, 4g fat,
4g fiber
Bonus: omega-3
fatty acids!
8 oz Welch’s®
100% Grape
170 calories,
2 servings of
fruit, 100%
vitamin C
Bonus: Antioxidants!
Dannon® Dan-o-nino™
60 calories, 2g fat, 7g sugar,
20% daily calcium
The “Freshman 15” is no joke. Going to college is life changing;
mom’s balanced meals are replaced with late night pizza runs, fast food,
and endless ramen noodles; sleeping patterns are unpredictable, and finding time to exercise is not a priority. So, here’s what you need to do:
• Start the day off right. The only way to get through the day,
especially your first class, is to eat breakfast. Have foods that you
can grab and eat on the run. Powerbars® not only satisfy your
taste buds, but are an excellent combination
of carbohydrate, fat, and protein to get
your body moving. Plus, these convenient
bars are packed with fiber, vitamins, and
• Avoid danger at the dining hall. Limit yourself to one trip
to the buffet and beware of extra-large desserts, including the
sundae bar.
• Call in reinforcements. When family is in town, they love to take
you out to dinner and grocery shopping. Take advantage of it!
• Stock up. When hunger strikes late night, skip take out and go
to your stash of healthful snacks.
• Make the most of the day. Between classes it is tempting to go
back and catch some zzzs, but take this time to exercise. This will
help you keep the blood pumping, stay alert for your next class,
and burn some calories too!
• Get energy the right way. Not that I recommend cramming for
an exam at the last minute, but if you have to, stay away from the
“energy drinks.” They are packed with sugar and calories. Nibble
on low-calorie nutrient dense foods, such as veggie sticks or
fruit, and move around every 15 minutes to keep yourself awake.
This is a great time to get in more exercise. Try pushups, jumping
jacks, or your latest Zumba dance moves!
Girls, Break the Cycle
August is
The Centers for Disease Control has
declared August National Immunization
Awareness Month (NIAM). The goal of
NIAM is to increase awareness about
immunizations across the life span,
from infants to the elderly, since tens of
thousands of people in the U.S. still die
from vaccine-preventable diseases.
August is the perfect time for parents
enrolling children in school, students
entering college, and healthcare workers
preparing for flu season to catch up on
their vaccinations. Call your doctor or
local health department today to make
sure your family is up-to-date with their
immunizations and visit the CDC
website at
The school year is already full of awkward moments, so don’t let one more get
you down. U by Kotex® has started a movement to change attitudes about women’s
health. Talking openly about women’s health
issues will lead to awareness and better
health care for women. So check out to get involved in this
movement, get product coupons and
samples, and also get answers to your health questions.
The Gang’s all Home
The day is done and now you have a hungry crowd on your hands.
Shady Brook Farms® has changed the meaning of “fast food” with their
great selection of lean turkey choices that can
be prepared in no-time. Use the fully cooked
turkey meatballs with your favorite tomato
sauce and whole-wheat noodles to make a meal
in less than 15 minutes! You can
substitute 99% fat-free Shady
Brook Farms® Turkey Tenderloins for pork and still have the
great flavor your family loves.
Fast Food
@ Home
A busy schedule is no excuse to take a trip through
the drive-through. Food can be just as quick and
easy at home. When you are pinched for time, there
is still hope to make nutritious choices for you and
your family.
What Fast-Food Chain Serves Whole Grains?
With only one-third the calories and fat of a typical fast food meal,
Kashi® Frozen entrees are packed with all-natural ingredients and a unique blend of whole
grains. These delicious flavor creations are perfect for a last minute meal decision, so you don’t
have to feel the guilt of real “fast food.” And for
those really tight-pinched days, grab a Kashi®
Pocket Bread Sandwich. These heat-and-enjoy
sandwiches are an excellent source of fiber, contain omega-3s, and can go anywhere with you!
makes: 6 servings
total time: 20 minutes
I’ll Take That To-Go Please
Starkist® Sandwich-Ready Tuna Salad can be
thrown in your purse, briefcase, or desk and be
ready for your sandwich at the drop of a hat. High
in protein and omega-3s, this 100-calorie pouch is
perfect on crackers, salads, or whole-grain bread.
Also, make sure to look for the new Starkist®
Yellowfin Tuna Pouch or Low-Sodium Tuna Pouch.
RECIPE: White Fish Provencal (recipe pictured on cover)
Convenient and Nutritious
There is no doubt that fruit is always nutritious, but it’s not always convenient. Some fruit
needs to be washed, peeled, cut, diced, etc.
Dole® Fruit Bowls and Fruit Crisps are available
in shelf stable cups with easy-to-open, peel-off
lids. Available in tasty combinations such as
Apple Cinnamon or Pineapple Mango, Fruit
Crisps are topped with whole-grain oats and can
be heated to give that gourmet dessert feel (without the bad stuff!).
A Guilt Free Dessert
When your sweet tooth is calling, skip the desserts that can spell
disaster for your diet. Instead, try a food that not only satisfies your sweet
tooth but satisfies a fruit serving! Del Monte®
Fruit Chillers Freeze & Eat Tubes are made with
real fruit and contain no artificial flavors or corn
syrup. Simply freeze and enjoy!
Shopping List:
1 ½ pounds halibut fillets (or mahi mahi)
1 Tablespoon olive oil
½ cup finely chopped onion
1 can (14½ ounces) Del Monte diced tomatoes, drained
½ cup kalamata, green, or black olives,
pitted and cut in half lengthwise
2 Tablespoons white wine
1 teaspoon McCormick Basil Leaves
½ teaspoon McCormick Garlic Powder
¼ teaspoon McCormick Thyme Leaves
PREHEAT oven to 375°F. PLACE fish in single layer in baking dish
coated with cooking spray. Lightly SEASON fish with salt and pepper.
BAKE 12 minutes. Meanwhile, HEAT oil in medium saucepan on
medium heat. ADD onion. COOK and stir 5 minutes or until softened.
ADD tomatoes, olives, wine, basil, garlic and thyme. UNCOVER and
SIMMER for 3 minutes. REMOVE fish from oven. SPOON sauce over
fish. RETURN to oven and BAKE for 5 minutes. SERVE immediately.
Nutrition Facts:
201 calories; 9 g fat, 37 mg cholesterol; 477 mg sodium;
5 g carbohydrate; 1 g fiber; 25 g protein
approximate cost per serving:
$ 78
Shop For Your Heart!
choices can help you reach your cholesterol goals.
Where: Look for:
The lipid profile contains the following information:
• Total Cholesterol
Seasonal fruits
and vegetables
Provides antioxidants and fiber
What is a “lipid profile”?
Heart Health Benefit:
Whole-grain listed
as first ingredient
Half your grains
should be whole
your risk for heart disease. Now is the perfect time to
Lean cuts of meat
Reduce the amount
of saturated fat in
your diet
Americans. It is a serious condition that increases
High omega-3
Omega-3s help
lower cholesterol
High blood cholesterol affects over 65 million
Brown rice
and pasta
Serving of
whole grains
September is National
Cholesterol Education Month
learn about lipid profiles and how food and lifestyle
Olive oil
Replace saturated
fat with healthful
monounsaturated fat
High fiber with at
least 3 grams per
Helps lower
• LDL (bad) cholesterol: the main source of cholesterol buildup
and blockage in the arteries
• HDL (good) cholesterol: helps keep cholesterol from building
up in the arteries
• Triglycerides: another form of fat in your blood
A Little TLC Goes a Long Way
Treatment of high cholesterol consists of Therapeutic Lifestyle Changes
(TLC) and possibly drug treatment. Therapeutic Lifestyle Changes include diet,
weight reduction, and physical activity.
TLC Diet. This is a low-saturated fat, low-cholesterol meal plan.
You should aim for less than 200 mg of cholesterol per day and less
than seven percent of your total calories from saturated fat.
Weight Management. Losing weight can help lower LDL cholesterol
and help reduce risk of heart disease.
Physical Activity. Regular physical activity can help raise HDL
cholesterol and lower LDL cholesterol, in addition to aiding with
weight loss.
Everyone age 20
and older should have their
cholesterol measured at least
once every five years. If you are at
an increased risk, getting an annual
check would be preferred.
A Great Start for Your Heart
It’s Incredible
Half a Plate Makes You Whole™
Cheerios offers good news for your heart!
Cheerios® Cereal is made with 100% whole
grain oats that are not only packed with vitamins
and minerals, but have cholesterol lowering
effects. How can Cheerios® do that? Oats contain
soluble fiber that act as a
sponge to “soak up” cholesterol in your body, then carry it
out your digestive tract. Pair
Cheerios® with skim milk,
sprinkle them on your yogurt,
or just eat them plain!
For those of you looking to increase fiber
intake even more, try Fiber One® Cereal. Containing 35-57 percent of the daily value for fiber
(depending of variety), this
tasty cereal made with whole
grains can help with digestive
health, diabetes management, heart health and
weight management.
Throughout the years eggs have gotten a
bad wrap. If you decide to eliminate eggs
because of the hype, you are losing out. One egg
has 13 essential vitamins and minerals, unsaturated fats, antioxidants, and provides the highest
quality protein found in any food, all for 70 calories.
If you are still skeptical, Smart Balance™ made
the egg even MORE incredible. Smart Balance™
Eggs contain 384 mg of DHA/ALA Omega-3
fatty acids (in two eggs), are a good source of
vitamins A, D, and
E, and have 25 percent less saturated
fat than regular eggs.
The Dietary Guidelines for Americans
suggests filling half of your plate with fruits and
vegetables at every meal. Del Monte® can help
you incorporate these guidelines into your life
with a broad selection of conveniently packaged,
nutrient-dense fruits and vegetables, available
year-round. Stock your pantry with assorted
Del Monte® fruits and vegetables so you can
always have a nutritious food on hand.
Don’t lose focus on the whole picture when
watching fat and cholesterol. Sodium remains
RECIPE: Chicken Mandarin Salad
makes: 5 servings
total time: 20 minutes
Shopping List:
3 cups diced, cooked chicken
1 can (15 ounces) Del Monte® Mandarin Oranges, drained
¼ cup slivered almonds, toasted
¼ cup light mayonnaise
¼ cup low-fat plain yogurt
1 Tablespoon honey
2 Tablespoons lemon juice
COMBINE chicken, oranges and almonds in medium salad bowl.
Thoroughly BLEND mayonnaise, yogurt, honey, and lemon juice.
TOSS gently with chicken mixture. CHILL and serve on lettucelined plates.
Nutrition Facts:
237 calories; 9 g fat; 1.5 saturated fat; 70 mg cholesterol;
347 mg sodium; 11 g carbohydrate; 1.5 g fiber; 27 g protein
approximate cost per serving:
$ 18
a big problem when it comes to heart health.
Diamond® Crystal Salt Sense® is 100 percent pure
salt with 33 percent less sodium by volume.
This simply is a more sensible way to add salt
without the metallic aftertaste of salt substitutes.
Keep in mind, sodium intake still needs to
remain under 2,300 mg or 1,500 mg
if you are at risk for heart disease.
RECIPE: Muffin Frittatas
makes: 12 muffins / 6 servings
total time: 30 minutes
Shopping List:
6 Smart Balance™ Omega-3
Grade A Natural Large Eggs
½ cup low-fat milk
¼ teaspoon salt
⁄8 teaspoon pepper
1 cup shredded cheese
¾ cup chopped zucchini
¼ cup chopped red bell pepper
2 Tablespoons chopped red onion
HEAT oven to 350 F. BEAT eggs, milk, salt and pepper in medium bowl until
blended. ADD cheese, zucchini, bell pepper and onion.
MIX well. SPOON evenly into 12 greased muffin cups.
BAKE in oven until just set, 20 to 22 minutes. COOL
and REMOVE from cups. SERVE warm.
Nutrition Facts (2 muffins):
163 calories; 12 g fat, 6 g saturated fat;
233 mg cholesterol; 294 mg sodium;
3 g carbohydrate; 2 g fiber;
12 g protein
approximate cost
per serving:
It’s HOWL-o-Ween Time!
Halloween can be an exciting time for us, but
can be very stressful for our pets. Here are
a few tips to keep your pets safe during this
Halloween season.
• Save that bowl of candy for trick-or-treaters, not for your pet.
Chocolate in all forms — especially dark or baking chocolate
— can be very dangerous for dogs and cats.
• A carved pumpkin certainly is festive, but do exercise
extreme caution if you choose to add a candle. Pets can
easily knock a lit pumpkin over and cause a fire.
It’s Good to Give Milk-Bone
Treat your dog with a snack
that he not only loves, but that
is beneficial to his health.
Del Monte® has just introduced
Milk Bone® Essentials Plus+.
Available in Optimal Health
Biscuits and Healthy Crunch
Bites, these functional treats
offer nutritional benefits
for hip and joint health,
immunity, and oral care.
• Keep wires and cords from electric lights and other
decorations out of reach of your pets.
• If you do dress up your pet, make sure the costume isn't
unsafe. It should not constrict the animal's movement or
hearing, or impede his ability to breathe, bark or meow.
• All but the most social dogs and cats should be kept in a
separate room away from the front door during peak trick
-or-treat visiting hours. Too many strangers can be scary
and stressful for pets.
• When opening the door for trick-or-treaters, take care that
your cat or dog doesn't dart outside.
Source: ASPCA
Clean Up Your Health
Bugs, germs, bacteria—YUCK! They are lurking everywhere, even in the cleanest homes.
“Battle the Bug”by following these tips:
Replace your toothbrush regularly, and don’t share!
Disinfect high-touch surfaces such as door knobs, faucets, and telephones.
When brushing your teeth, use a paper cup dispenser in the bathroom instead of a plastic or ceramic cup.
Wash your hands! Wet your hands under running, clean, warm water.
Apply soap and rub together for 20 seconds. Rinse hands under running water, then dry your hands using
an air dryer or a single-disposable hand towel. Kleenex® Hand Towels are an innovative solution that delivers
that one clean, fresh, dry towel every time you wash your hands.
Get rid of ‘em; don’t spread ‘em. The most dangerous sources of
virulent bacteria take up residency on kitchen towels and sponges.
Disinfect kitchen counter tops with a towel that will leave surfaces
clean and dry, like Viva® Towels.
Pretty in Pink
National Breast Cancer Awareness
Second to skin cancer, breast cancer is the most common cancer among women in the United States.
Women have a one-in-eight chance of having invasive breast cancer some time during their lives.
Congratulations to the 2½ million breast cancer survivors in the US. You inspire us all!
The Products that Give Back
Not only are these great products that we have grown to love; buying these products in the month of October will donate
money to support Breast Cancer Research.
Healthy Infuzions
Clean Up For a Cure
FUZE® has donated over $1 Million to Komen for the
Cure® and will continue to donate 10 cents for every
specially marked FUZE® empower purchased. FUZE®
Slenderize are refreshing beverages that are low sugar and
contain 10 calories or less per serving.
Not only are Viva® Paper towels notorious
for taking on tough messes, they are helping to
tackle an even bigger mess, breast cancer. Kimberly-Clark will donate a portion of proceeds
from specially packaged Viva® Paper towel sales
in the month of October to support breast cancer
research and education.
Drink to Pink
New Northland® Dark Fruit Juices are infused with
natural antioxidants from dark fruit to bring extra health
benefits to you with every deep, dark delicious sip. The
Drink to Pink™ program has raised over $300,000 for
The Breast Cancer Research Foundation® and has
created a community for survivors to share stories and
to educate woman on good health practices.
Purple Protection
According to a 2009 study, natural compounds in
Concord Grape Juice, like Welch’s® 100 percent Grape
Juice, may help maintain breast health by slowing down
damage to healthy cells. These deep, dark Concord
Grapes also may help with heart health, immunity, and
brain function. Wow, that’s a powerful punch!
Be Smart, Drink Smart
Not only is Smartwater® the epitome of purity and
enhanced hydration, Smartwater® will produce and sell
specially marked bottles of water during the month of
October to support the Susan G. Komen Foundation.
Be Real. Be Honest.
As part of the launch of Honest Tea’s® new Passion Fruit Green
Tea with Maqui Berry, which is sweetened with organic stevia, Honest
Tea® is partnering with Susan G. Komen for the Cure®. Bottles will be
outfitted with limited-edition Komen for the Cure pink labels
and caps and Honest Tea is donating $100,000 this year to
Komen to help in the fight against breast cancer. Like all of
Honest Tea’s® green teas, Passion Fruit Green Tea is brewed
with organic tea leaves and is loaded with the cancer-fighting
antioxidant EGCG, epigallocatechin gallate.
Redner’s Warehouse Markets has donated over $75,000 to the
American Cancer Society in the past year. Pictured here is one
of our teams at a local Relay for Life.
Of course there are
some risk factors such
as gender, age, and
family history that we
cannot change.
But take control and
make lifestyle changes
that can decrease
your risk.
Alcohol Use
Abstain or limit to one drink a day
Physical Inactivity
The American Cancer Society suggests
45 to 60 minutes five or more days a week
Poor Eating Habits
The American Cancer Society recommends eating
a healthful diet that includes five or more servings
of vegetables and fruits each day, choosing whole
grains over processed (refined) grains, and limiting
the amount of processed and red meats.

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