Fast Food @ Home(cover recipe) Let the School Year Begin
Transcription
Fast Food @ Home(cover recipe) Let the School Year Begin
issue 009 on store shelves August 22 to October 30, 2010 p3 Let the School Year Begin p5 Fast Food @ Home p6 Cholesterol Countdown p9 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 p2 ask Meredith contents 3 • Let the School Year Begin! 5 • Fast Food @ Home 6 • Cholesterol Countdown 8 • It’s Howl-o-Ween Time Meredith Mensinger RD, LDN Corporate Dietitian, HealthCents Redner’s Warehouse Markets 8 • Clean Up Your Health 9 • Pretty in Pink National Breast Cancer Awareness question 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? answer 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, www.energybalance101.com, 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 Begin 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 1 ⁄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. www.dannon.com Recess 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. Lunch 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: Source: www.shadybrookfarms.com 80¢ 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) www.thomasbagelthins.com healthcents www.rednersmarkets.com 3 p4 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® Multi-Grain Sandwich Thin®, 1 tbsp Miracle Whip) 180 calories, 4g fat, 4g fiber Bonus: omega-3 www.starkist.com fatty acids! www.arnoldbread.com 8 oz Welch’s® 100% Grape Juice 170 calories, 2 servings of fruit, 100% vitamin C Bonus: Antioxidants! www.welchs.com 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 minerals. www.powerbar.com • 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 www.dannon.com August is National Immunization Awareness Month 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 www.cdc.gov/vaccines. 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 www.ubykotex.com to get involved in this movement, get product coupons and samples, and also get answers to your health questions. www.ubykotex.com 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. www.shadybrookfarms.com 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! www.kashi.com 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) www.starkist.com 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 www.dole.com 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! www.delmontefruitchillers.com 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: Source: www.mccormick.com healthcents 1 $ 78 www.rednersmarkets.com 5 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 BREAD & BAKERY What is a “lipid profile”? Heart Health Benefit: Whole-grain listed as first ingredient Half your grains should be whole MEAT & DELI your risk for heart disease. Now is the perfect time to Lean cuts of meat Reduce the amount of saturated fat in your diet SEAFOOD Americans. It is a serious condition that increases High omega-3 fillets Omega-3s help lower cholesterol GROCERY High blood cholesterol affects over 65 million Brown rice and pasta Serving of whole grains FAT / OILS September is National Cholesterol Education Month PRODUCE learn about lipid profiles and how food and lifestyle Cholesterol Countdown Olive oil Replace saturated fat with healthful monounsaturated fat CEREAL p6 High fiber with at least 3 grams per serving Helps lower cholesterol • 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! www.cheerios.com 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. www.smartbalance.com 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 www.fiberone.com 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: Source: www.delmonte.com www.delmonte.com 2 $ 18 www.diamondcrystal.com 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 EXCELLENT SOURCE OF PROTEIN & CHOLINE 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 1 ⁄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: 50¢ Source: www.incredibleegg.org healthcents www.rednersmarkets.com 7 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. www.milkbone.com • 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. www.kleenex.com 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. www.vivatowels.com healthcents www.rednersmarkets.com 8 Pretty in Pink p9 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. www.drinkfuze.com 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. www.northlandjuices.com 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! www.welchs.com www.vivatowels.com 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. www.glaceau.com 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. www.honesttea.com 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. RISK FACTOR HOPE FOR PREVENTION 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. Healthcents www.rednersmarkets.com 10