Just Lose It! Nutrition Solutions New Year Super Bowl

issue 011
on store shelves
January 9 to March 5, 2011
Nutrition Solutions
for the New Year
Just Lose It!
Super Bowl™ Super Snacks
February is
(cover recipe)
American Heart Month
Meredith Mensinger RD, LDN
Corporate Dietitian
HealthCents, Redner’s Warehouse Markets
E-mail your questions to:
Nutrition Solutions for the New Year
Just Lose It!
Super Bowl™ Super Snacks
February is American Heart Month
[email protected]
Meredith Mensinger RD, LDN
Corporate Dietitian, HealthCents
Redner’s Warehouse Markets
10 •
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?
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.”
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
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!
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
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!
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
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)
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!
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
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
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!
$ 80
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.
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.
Oatmeal &
Trop 50 OJ
Shortstack of Pancakes with
Chocolate Milk at local diner
200 calories, 60¢
approx. 730 calories, $549
Chicken Vegetable
Soup made
with College
Inn Broth
Creamy Tomato Soup
at local sandwich shop
150 calories, $125
approx. 300 calories, $349
Our cover
recipe —
find recipe on page 9!
Stuffed Pepper
with ground beef
approx. 390 calories, $230
approx. 120 calories, $190
Fruit Parfait
at fast food chain
Dole Parfait
160 calories, $299
130 calories, 50¢
(continued on page 9)
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
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.
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.
+ 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
= zesty
= yummy
and chips
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
$ 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
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.
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.
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.
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
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!
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!
(continued on page 9)
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
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-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.
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
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
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
$ 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!
= Vegetables
the best example of a vegetable:
= Fruits
the best example of a fruit:
Group = Oils
Circle the best example of an oil:
Group = Milk
Circle the best example of a milk food:
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)
Group = Grains
Circle the best example of a grain food:
Answers: Grain= whole wheat bread, Vegetable=corn, Fruit= grapes, Oils= oil,
Milk= yogurt, Meat & Bean= Fish