FREE ISSUE | 022 10/14 THRU 12/8 TABLE OF CONTENTS 2 The Reason to Season 3 Be Carb Smart 5 Beat the Holiday Hustle 6 Making Strides Against Breast Cancer 8 Thanksgiving Harvest P2 TABLE OF CONTENTS 2 3 5 6 8 THE REASON TO SEASON When you hear the word “antioxidants,” what foods come to mind? Blueberries? Pomegranates? How about cinnamon? That’s right. When it comes to antioxidant prowess, cinnamon vies for top billing along with blueberries and pomegranate juice. You may be surprised that spices and herbs are extremely rich in antioxidants – with levels comparable to many fruits and vegetables, including today’s popular “super foods.” Spices and herbs make food taste great. You already know that. And you’re probably aware of how they can help you eat healthier by cutting down on salt, fat and sugar when cooking. Now there’s emerging evidence that these kitchen essentials may help protect your health. With each pinch, dash and spoonful, spices and herbs can help boost the antioxidant power of practically everything on your plate. So what exactly are these things called antioxidants and why should you care? Antioxidants are extraordinary workhorses in our bodies. Studies suggest antioxidants provide a range of benefits, including giving our immune system a boost. Antioxidants may also reduce inflammation, which is increasingly recognized as a first step in heart disease, cancer, diabetes and other chronic diseases. Preliminary studies indicate that spices and herbs have anti-inflammatory properties that may hold tremendous potential in promoting good health. Other studies suggest spices and herbs may help curb your hunger and boost your metabolism – which might make it easier for you to manage your weight. The Reason to Season Be Carb Smart Beat the Holiday Hustle Making Strides Against Breast Cancer Thanksgiving Harvest FRESH TIPS THE LIFE OF A SPICE Spices, ground 2-3 yrs Spices, whole 3-4 yrs Seasoning blends 1-2 yrs Herbs 1-3 yrs Extracts 4 yrs COLOR: Check the color of your spices. Make sure they’re still vibrant. If their color has faded, chances are so has their flavor. AROMA: Rub or crush the herb or spice in your hand. If its aroma is weak and flavor is not apparent, then it’s time to replace it. Meredith Mensinger RD, LDN Corporate Dietitian • HealthCents • Redner’s Warehouse Markets Email your questions to [email protected] STORAGE: Store spices in a tightlycapped container and keep them away from heat, moisture and direct sunlight. Replace their lids right after use. Avoid storing spices and herbs over the stove, near a dishwasher or sink, or near a window. HANDLING: Try not to sprinkle spices and herbs directly from the bottle into a steaming pot. Repeated exposure to heat and moisture will hasten flavor loss and could result in caking. Instead, measure them into a cup, measuring spoon or bowl and then add to your recipe. Be sure to use a completely dry measuring spoon when dipping it into a spice or herb. Replace bottle lids tightly immediately after use. Source: McCormick Meredith Mensinger holds a B.S in Clinical Dietetics from the University of Pittsburgh Redner’s Markets, Inc. • 3 Quarry Road • Reading, PA. 19605 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.” BE CARB SMART “I HAVE DIABETES. WHAT CAN I EAT?” Contrary to popular myths, there are no foods that are taboo for individuals with diabetes. There are certainly better choices but nothing that is off limits. Here are a few things to keep in mind: BE CARB SMART Carbohydrates are not bad. They are actually the preferred source of energy for our bodies. Carbohydrates include starches, fiber, and sugars. By keeping track of how many carbohydrates you eat and setting a limit for your maximum amount, you can keep your blood sugars on target. TIMING IS EVERYTHING There are 24 hours in a day that your body needs a continuous flow of energy. By eating only one large meal or even three meals a day, your body may have to tap into the energy reserves. The best way to maintain blood sugars, is to eat small meals and snacks every two to three hours. “HOW MANY CARBOHYDRATES COULD I EAT?” A place to start is at about 45-60 grams of carbohydrate at a meal. You may need more or less carbohydrate at meals depending on how you manage your diabetes. “WHAT FOODS HAVE CARBOHYDRATES?” The main carbohydrate foods that you should be aware of are: starches like bread, cereal, pasta, rice, and crackers, fruit and juice, milk and yogurt, dried beans, starchy vegetables like potatoes and corn, and sweets. November is American Diabetes Month®. It is the vision of the American Diabetes Association to increase awareness of this disease which burdens nearly 26 million children and adults in the United States. Whether your goal is to improve your life with diabetes or to prevent it, get started NOW! “WHAT IF THE FOOD DOESN’T HAVE A LABEL?” It’s easy to determine how much carbohydrate is in a food by reading the label. However, there are some circumstances when you don’t have a label to use as a reference. Here are a few standard rules of thumb. There are 15 grams of carbohydrate in the following: 1 small piece of fruit ½ cup of fresh/canned fruit 1 slice of bread ½ cup of oatmeal 1/3 cup of rice ¼ of a large baked potato 2/3 cup of plan fat-free yogurt ½ cup ice cream ½ cup of casserole On the nutrition label, the term “total carbohydrate” is the number you should use when making your meal plans. This includes all carbohydrates: starches, sugars, and fiber. Don’t forget, sugar includes natural sugar and added sugar. At this time, there is no point of differentiation made on the food label! www.rednersmarkets.com | Healthcents | 3 “ARE ARTIFICIAL SWEETENERS SAFE TO USE?” Sweets, goodies, and foods with added sugars can be part of a diabetic diet but they need to “fit in to” the meal plan. Sometimes that is difficult. Artificial sweeteners may have less calories and less total carbohydrates allowing them to fit into a diet with greater ease. Currently there are five artificial sweeteners approved by the U.S Food and Drug Administration. They are: SWEETENER NAME BRAND NAMES FOUND IN STORES Acesulfame Sunett Potassium Sweet One Nutrasweet Equal Sweet ‘N Low Saccharin Sweet Twin Sugar Twin Sucralose Splenda Aspartame A Sweet Leaf Sun Crystals Stevia/ *Stevia Rebaudioside A Truvia PureVia *Stevia has been generally recognized as safe by the FDA. SNACK LIGHT Willamette Valley Granola Company™ has launched Granola chips! These crunchy whole grain bite size snacks are filled with our favorite grains such as oats, barley, and even quinoa! With only 110 calories per serving, these fiber filled goodies are great to eat alone or on your favorite yogurt! www.w illamettevalleygranola.com 4 | Healthcents | www.rednersmarkets.com ALTERNATIVE TO SWEETNESS ALL NATURAL SWEETNESS Pillsbury has a line of sugar free cake mixes and frostings for individuals who are looking for baked goods without the traditional added sugar. Sweetened with Splenda®, these items have the home baked taste without the sugar. www.pillsbury.com Although many artificial sweeteners are approved by the USDA, some consumers are still looking for that natural sweetness. Splenda® now brings us nectresse®, an all natural, zero calorie sweetener made from the Monk Fruit, a small green melon from Asia. www.nectresse.com SPICE IT UP SLOW AND STEADY Spices give us the ability to add aroma, flavor, and depth to our favorite foods. However, beyond the surface of our senses, something even more powerful is added. That something is nutrition! With a pinch, dash, or spoonful, spices help boost the antioxidant power of all the foods you eat. Current research points to spices aiding with diet quality, weight management, and decreased risk of chronic diseases. There are several published studies that link the consumption of cinnamon to help regulate blood sugar levels. Sprinkle cinnamon on your morning coffee grounds, in your yogurt, or even in your favorite fall-time chili. www.mccormick.com The key to diabetic management is keeping a steady, healthy blood sugar. Minimizing “spikes” and “drops” is imperative to feeling good! Abott Nutrition, the makers of Glucerna®, have this science down pat. Glucerna® products contain “Carb Steady”, which includes slowly digestible carbohydrates to help minimize blood sugar spikes. These delicious shakes are also packed with essential vitamins and minerals, phytosterols for heart health, and chromium picolinate to help your body’s own insulin work better! www.glucerna.com ® GO THE WHOLE WAY! Whole grain that is! People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Whole grains are also proven to help with weight management and constipation. What tastier way to get whole grains then with Snyder’s® of Hanover’s Naturals line. With many varieties to choose from, you can pick the snack that’s right for you. You can select a chip, pretzel, puff, or crisp that is made with whole grains, packed with protein, or even gluten free. www.eatsmartnaturals.com GET SOME ZZZ’S Current research shows that inadequate sleep can effect glucose metabolism, consequently putting sleep deprived individuals at a higher risk of diabetes. If you are having trouble sleeping and counting sheep just isn’t working, look for other options! ZzzQuil™ is a non-habitforming sleep-aid for the relief of occasional sleeplessness that helps you sleep soundly, so you can wake up feeling refreshed. www.zzzquil.com STILL EAT WHAT YOU LOVE! When the diagnosis of diabetes is delivered, immediate horror is felt. Not because of medications or serious complications, but because individuals feel they have to give up all of their favorite foods. Dreamfields® pasta is high in fiber but low in digestible carbohydrates, and has a lower glycemic index than traditional pastas. This translates to a lower blood sugar after eating your favorite pasta dish! www.dreamfields.com RETHINK YOUR DRINK Needing a refreshing drink shouldn’t cost you tons of calories and sugar! Trop50® offers that thirst quenching fruit taste with 50 percent less sugar and calories. Available in great flavors like Pomegranate Blueberry, Raspberry Lemonade, and others; this beverage is made with real fruit juices and is naturally sweetened with PureVia®. www.tropicana.com CHOOSE SUPERFOODS The American Diabetes Association classifies a diabetes superfood as a food that has a low glycemic index and provides key nutrients that are lacking in the typical western diet. One of the top foods on this list is fish high in omega-3 fatty acids. Of course the most convenient food in this category is tuna. Starkist® Tuna is a great addition to any sandwich, wrap, or salad, while contributing only 60 calories and 0.5 gram of fat per 2 ounces and plenty of omega 3s! www.starkist.com Good news for coffee drinkers! Individuals who drink regular or decaf coffee, have a decreased risk of diabetes compared to non-coffee drinkers. This is due mainly to the antioxidants, magnesium, and chromium found in coffee. Get your morning started off right and enjoy a cup of your favorite coffee (be cautious with the “extras”). Not only is Folgers® the best part of wakin up™, it can help keep your blood sugars in check too! www.folgers.com FOOD FOR LIFE IN THE FAST LANE ENERGIZE YOUR DAY In only 60 seconds, you can have whole grain pasta, covered in a flavorful traditional sauce, with chunks of your favorite vegetables. All this with NO preservatives, makes Barilla® Microwaveable Meals a pantry essential for last minute meal needs. www.barilla.com The busy holiday season requires plenty of energy to make it through each day. Breakfast will be key to making it through the morning. Quaker® Instant Oatmeal’s whole grain goodness has hearty textures, natural flavors, and can be ready in no time. Check out the lower sugar varieties today! www.quakeroats.com LET’S GET IT STARTED NATURALLY OATstanding! Just because a meal is prepared in minutes, doesn’t mean it has to taste like it. Progresso® Recipe Starters™ is a quick an easy way to have that savory sauce without hours of prep. Use the Creamy Roasted Garlic to make a delicious lemon chicken or Creamy Portabella Mushroom to whip up a scrumptious chicken marsala. www.progresso.com Sneaky Pete’s is the first oat based beverage, which tastes great. Now there is a refreshing way to easily get the fiber your body needs in a great tasting, fruit flavored, heart healthy, oat based beverage that is low in calories and all natural. Sneaky Pete’s contains 3 grams of dietary oat fiber in each 12 ounce bottle. www.sneakypetesbeverage.com BEAT THE HOLIDAY HUSTLE Holiday shopping, party planning, gift wrapping, and baking leave little time for activities of “normal” daily living. Family meals quickly take a backseat to the holiday hustle. Look for a quick fix to stay on top of healthy eating! October is Breast Cancer Awareness Month. Learn More at www.cancer.org BEATING BREAST CANCER Breast cancer is the most common cancer among American women, except for skin cancers. According to the American Cancer Society (ACS), about 1 in 8 women in the US will develop invasive breast cancer during their lifetime. TAKE STEPS NOW TO PROTECT YOUR HEALTH! Prevention and early detection are necessary when battling breast cancer. Approximately one-third of the 577,190 cancer deaths expected to occur in 2012 are attributed to poor nutrition, physical inactivity, and obesity. HERE ARE A FEW STEPS TO GET STARTED STEP 1 STEP 2 Early detection tests for breast cancer save thousands of lives each year. The goal of screenings is to detect a disease before they start to cause symptoms. Consumption of alcohol is clearly linked to an increased risk of developing breast cancer. The risk increases with the amount of alcohol consumed. STEP 3 Being overweight or obese after menopause has been found to increase breast cancer risk. STEP 4 STEP 5 Evidence is growing that physical activity in the form of exercise reduces breast cancer risk. Eat a healthy diet, with emphasis on plant foods. RECOMMENDATIONS Women age 40 and older should have a mammogram every year and should continue to do so for as long as they are in good health. The ACS recommends that women have no more than 1 alcoholic drink a day. Women in their 20s and 30s should have a clinical breast exam (CBE) as part of a periodic (regular) health exam by a health professional preferably every 3 years. The ACS recommends maintaining a healthy weight throughout life by balancing your food intake with physical activity and avoiding excessive weight gain. To reduce your risk of breast cancer, the ACS recommends 45 to 60 minutes of intentional physical activity 5 or more days a week. Choose foods and drink within moderation that can help you achieve and maintain a healthy weight. www.progresso.com Eat at least 2 ½ cups of vegetables and fruits daily. www.delmonte.com Choose whole grains instead of refined grain products. www.hodgsonmill.com 6 | Healthcents | www.rednersmarkets.com THE POWER OF PINK GR National Breast Cancer Awareness Month is dedicated to raising awareness and educating individuals about breast cancer. And although great strides have been in made in these areas, there remains much to be accomplished. During the month of October, many companies will donate a portion of sales to breast cancer research. Support the brands that give back! er ANOTHER CANCER CONNECTION Women who have not had children or who had their first child after age 30 have a slightly higher breast cancer risk. Having many pregnancies and becoming pregnant at an early age reduces breast cancer risk. Repay for the favor and feed your children the very best. Gerber® has been a trusted source of infant and child nutrition for many years. Now with an extensive line of Organic products, parents can rest assure that they are feeding only the best ingredients nature has to offer. www.gerber.com LOOK GOOD, FEEL GOOD Don’t forget that maintaining emotional and spiritual health, a good attitude and a positive outlook are also keys to quality of life and are integral to staying physically healthy. This October, Honest Tea® and Fuze have partnered with Susan G. Komen for the Cure® to help raise breast cancer awareness. Bottles will be outfitted with limited-edition Komen for the Cure® pink labels and caps and will be donating $150,000 this year to the charity to help in the fight against breast cancer. Think Pink Buy Healthy Ones and help fight breast cancer. During the month of October 2012, Healthy Ones is donating $0.05 per lb sold of each purchase to The Breast Cancer Research Foundation,® up to a maximum donation of $50,000 for all participating products. www.bcrfcure.com Light candles, lock the bathroom door, and turn on your favorite tunes. With our hectic lives today, sometimes the only time we get to ourselves is in the bathroom. Take this time to relax and meditate in a warm bath or shower. With NIVEA’s® special Skin Sensation Technology your skin will continue to feel silky smooth even when you have to enter the “real world” again. The great aroma of alluring scents will sink all of the day’s worries down the drain where they belong. When you are done, make sure to take a few more minutes to lather up with NIVEA’s® Essentially Enriched or Smooth Sensation Lotion to improve your skin’s condition for touchably soft skin every day. www.nivea.com I can speak for myself that I blow dry my hair much more in the winter than during the warmer months. Heat is an obvious source of damaged hair’s dryness, causing your hair to look unhealthy and brittle. Pantene® recognizes that all people are different, and so is their hair. Each hair type has specific needs, so with Pantene’s® unique formulas, you can have customized hair care to keep your hair strong, healthy, and smooth. www.pantene.com Honest Tea’s® green teas are brewed with organic tea leaves and are loaded with the free radical-fighting antioxidant EGCG, epigallocatechin gallate. FUZE® juice drinks offer many fruity flavors; you’ll have a hard time choosing just one. Plus FUZE® Slenderize drinks have only 10-20 calories per bottle. Skimp on calories but not on taste. Certified by the American Heart Association check mark program, Healthy Ones lunch meat is made from the finest cuts of meat to produce an excellent flavor with no added fillers. During the month of October, Healthy Ones will donate a portion of sales to the Breast Cancer Research Foundation. www.healthy-ones.com STAY STRONG WITH SUPPORT Cancer is an ugly word. When that diagnosis is delivered, individuals are scared and overwhelmed. It is imperative to be surrounded by the support of family, friends, and other loved ones. The American Cancer Society has many resources to help individuals going through cancer treatment along with help for cancer survivors. Check out www.cancer.org or call 1-800-227-2345 for more information. www.rednersmarkets.com | Healthcents | 7 THANKSGIVING HARVEST Ken’s® Lite Options bring you the big, fresh taste you expect without the extra calories. And to make these dressings even healthier, Ken’s® used some special healthy ingredients too, like heart-healthy omega-3 fatty acids and extra virgin olive oil. www.kensfood.com Cranberries contain powerful antioxidants such as proanthocyanidins, which protect your body from bacteria build up, and flavonoids that protect your heart. Ocean Spray® makes it easy to get cranberries any way you want them. Serve cranberry sauce on the side of turkey, sprinkle Craisins® in a salad or in stuffing, and have an after dinner drink cocktail made with Ocean Spray® Cranberry Juice. What a great way to get your fruit servings! www.oceanspray.com Whisk Crisco® olive oil with thyme, 2 teaspoons salt, garlic powder, pepper and paprika in small bowl until blended. Reserve 1/4 cup olive oil mixture for vegetables and 1 tablespoon to brush turkey after roasting. Brush turkey with remaining 3 tablespoons olive oil mixture. www.crisco.com Broths are something that your pantry should never be without. They add pizzazz to recipes and are easy to cook with. Check out the College Inn line of Fat-Free and Reduced Sodium Broths to lighten up your recipes even more. www.collegeinn.com Savoring the holiday dishes in limited amounts, however, is key to a healthy, happy holiday. The best way to do that is to get filled up on fruit. Fruit is full of water but not calories, and is a great way to satisfy your sweet tooth. Delmonte® has a wide variety of fruits that are loaded with nutrition and flavor. For even less calories, look for the No Sugar Added varieties or fruits in their own juices. www.delmonte.com P9 Leftover RECIPE SOLUTIONS Turkey & Cranberry Panini America’s Garden Soup Leftover Turkey Chili Turkey Pot Pie Makes: 2 sandwiches Total Time: 15 mintues Makes: 10 servings Total Time: 20 minutes Makes: 6 servings Total Time: 35 minutes Makes: 8 servings Total Time: 50 minutes INGREDIENTS: INGREDIENTS: INGREDIENTS: INGREDIENTS: 2 ciabatta rolls or 4 thick slices Italian bread 2 tablespoons Ocean Spray® Whole Berry Cranberry Sauce 2 tablespoons reduced-fat mayonnaise 1 chipotle chile canned in adobo sauce, finely chopped 1/2 cup fresh spinach 2 slices onion 8 ounces sliced turkey 2 1-ounce slices Monterey Jack or Pepper Jack cheese 3 tablespoons olive oil 1 can (14.5 oz.) Del Monte Cut Green Beans-No Salt Added 1 can (14.5 oz.) Del Monte® Whole New Potatoes, cut into cubes 1 can (15.25 oz.) Del Monte® Whole Kernel Corn-No Salt Added 1 can (14.5 oz.) Del Monte® Zucchini with Italian Style Tomato Sauce 1 can (8.25 oz.) Del Monte® Sliced Carrots 2 cans (14.5 oz. each) Del Monte® Diced Tomatoes with Basil, Garlic and Oregano-No Salt Added 2 cans (14.5 oz. each) College Inn® Light & Fat Free Chicken Broth 50% Less Sodium 2 tablespoons vegetable oil 1 1/4 cups chopped onion 1 cup chopped green bell pepper 2 cans (15 1/2 ounces each) kidney beans, drained 1 can (28 ounces) stewed tomatoes, crushed 1 cup red wine 3 cups cubed cooked turkey 1 tablespoon McCormick® Chili Powder 1 teaspoon McCormick® Cilantro Leaves 1 teaspoon McCormick® Red Pepper, Crushed 1/2 teaspoon salt 1/4 teaspoon McCormick® Garlic Powder 2 packages McCormick® Turkey Gravy Mix 1 teaspoon McCormick® Poultry Seasoning 1 1/2 cups milk 1 cup water 2 tablespoons butter 3 cups cubed cooked turkey 2 cups frozen mixed vegetables 1 refrigerated pie crust (from 15-ounce package) DIRECTIONS: Cut rolls in half lengthwise. Stir cranberry sauce, mayonnaise and chipotle chile. For each sandwich, spread cut surfaces of roll with cranberry mayonnaise mixture. Place 1/4 cup spinach, an onion slice, 4 ounces of turkey and a slice of cheese on bottom half of roll. Place top of roll on sandwich and flatten. Brush both sides of sandwiches with olive oil. Heat sandwiches in panini press according to manufacturer’s directions. Or heat sandwiches in a large skillet over medium heat. Place a heavy pan on sandwich and cook 10 minutes, turning once or until sandwich is toasted and hot throughout. Nutrition Facts: 465 calories; 25g total fat: 112 mg cholesterol; 252 mg sodium; 22 g carbohydrates; 1 g fiber; 38 g protein Source: Ocean Spray ® DIRECTIONS: Drain liquid from all vegetables, except zucchini and tomatoes. Combine all ingredients in 5-qt. soup pot. Bring to boil. Reduce heat and simmer 3 minutes. Nutrition Facts: 70 calories; 0 g total fat; 0 mg cholesterol; 480 mg sodium; 15 g carbohydrates; 4 g fiber; 3 g protein Source: DelMonte DIRECTIONS: Heat oil in large saucepan on medium-high heat. Add onions and bell peppers; cook and stir 5 minutes or until vegetables are tender. Stir in remaining ingredients. Bring to boil on high heat. Reduce heat to low; simmer, uncovered, 25 minutes. Nutrition Facts: 366 calories; 8 g Total fat; 49 mg cholesterol; 954 mg sodium; 36 g carbohydrates; 12 g fiber; 31 g protein. Source: McCormick DIRECTIONS: Preheat oven to 425°F. Mix Gravy Mix, poultry seasoning, milk, water and butter in large skillet or saucepan. Bring to boil on medium heat, stirring frequently. Stir in turkey and vegetables. Return to boil. Reduce heat to low; simmer 5 minutes. Spoon into 9-inch deep dish pie plate or 2-quart baking dish. Top with pie crust. Seal edges and cut several slits on top. Bake 30 minutes or until crust is golden brown. Let stand 5 minutes before serving. Nutrition Facts: 318 calories; 14 g total fat; 55 mg cholesterol; 563 mg sodium; 28 g carbohydrates; 2 g fiber; 20 g protein Source: McCormick tm Chocolate Pumpkin Eater Treats SERVES 12 • TOTAL TIME: 1 HOUR PAIR your FAVORITE Trick or Treats with LOW-FAT chocolate milk, the OFFICIAL drink of Halloween! © 2012 Peanuts LLC | © 2012 America’s Milk Processors. got milk?® is a registered trademark of the California Milk Processor Board INGREDIENTS 3 tablespoons butter or margarine 1 package (10 oz., about 40) regular marshmallows --or-4 cups miniature marshmallows 6 cups Kellogg’s® Rice Krispies® cereal 6 pretzel rod sticks, broken in half --or-12 wooden ice cream sticks 1 cup semi-sweet chocolate morsels 1 tablespoon shortening Multi-colored sprinkles DIRECTIONS In large saucepan melt butter over low heat. Add marshmallows and stir until completely melted. Remove from heat. Add KELLOGG’S RICE KRISPIES cereal. Stir until well coated. Using 1/2-cup measuring cup coated with cooking spray divide warm cereal mixture into portions. Using buttered hands shape each portion into ball. Push one pretzel piece into each. Cool. In small saucepan combine chocolate morsels and shortening. Cook over low heat until melted, stirring constantly. Dip tops of balls into chocolate. Decorate with sprinkles. Place on wax-paperlined baking sheet. Refrigerate until chocolate is firm. Individually wrap in plastic wrap. Best if served the same day.
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