New Year’s
Wellness Resolutions
Get fresh ideas from your Wellness Team!
Wellness Services at Jewel-Osco Include:
•Individual and group nutrition education
•Health screenings
•Quick and easy meal solutions
•Food demonstrations
•Eating Healthy Tours and Tools for Living Healthy Seminars
•Community programs
•Family-friendly events
•Coordinated wellness care with your healthcare team
including a Jewel-Osco Wellness Pharmacist
Meet YOUR
Registered Dietitians
Come to your Jewel-Osco Registered Dietitian for
personalized expert nutrition advice while you shop or
schedule an appointment for a more in-depth consultation.
Start the New Year off right!
Your Jewel-Osco Registered Dietitians have
New Year’s Wellness tips for a fresh start to 2014!
•Cook more often, and limit fast food or take out.
Visit your Jewel-Osco Registered Dietitian for
some quick meal ideas and recipes!
•Include fruits and vegetables from every color of
the rainbow! Aim for half of your plate to be fruits
and vegetables.
•Consider logging your daily food and beverage
intake, as well as your physical activity in a
journal. People who record their intake are more
likely to meet their wellness goals.
•Get a good night’s rest and limit stress. Find
an activity or a hobby that gets your mind off
stressors in your life.
•Avoid skipping meals as it could slow down your
metabolism. Eat three or four well balanced,
scheduled meals per day.
•Get moving! Find an activity you enjoy. Join a
local gym, try an aerobics class, or dust off that
treadmill in your basement.
•Cut down on empty calories. Foods and
beverages such as cakes, cookies and soda have
limited nutritional value.
•Stay hydrated. Try to consume 8 glasses of water
or calorie free beverages per day.
•Take time to enjoy your meals and savor each bite.
It takes your stomach 20 minutes to signal to your
brain that you are full.
•Watch your portion intake. Read the food label
for standardized serving sizes. Avoid oversized
portions
•Visit your Jewel-Osco Wellness Team for a health
screening. Health screenings Jewel-Osco offers
include: cholesterol testing, blood pressure
screening, blood sugar testing, A1C testing,
thyroid testing (TSH), Prostate Screening (PSA),
and Vitamin D level.
See the other side for healthy living recipes!
Freyshoufrorfamily!
Winter Minestrone Soup
Butternut squash is high
in vitamin A & vitamin C,
which can help keep your
heart healthy!
Serves: 8-10
Ingredients:
2 Tbsp Olive oil
2 cooked and cubed chicken breasts
1½ cups chopped yellow onions
2 cups diced carrots
2 cups diced celery
2½ cups diced peeled butternut squash
4 cloves of minced garlic
2-3 Tbsp dried thyme
2 cans of diced tomatoes (14.5 oz cans)
6 cups low sodium, fat free chicken broth
1 bay leaf
Kosher salt
Freshly ground black pepper
1 can cannellini beans, undrained
½ cup dry white wine
2 Tbsp pesto
Freshly grated Parmesan cheese
Directions:
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add the onions, carrots, celery, squash,
garlic, and thyme. Stir occasionally for 8 to 10 minutes until the vegetables begin to soften.
Add the tomatoes, chicken broth, chicken, the bay leaf, 1 Tbsp salt, and 1 1/2 teaspoons pepper to the
pot. Bring to a boil, then lower the heat and simmer uncovered for 30 minutes, until the vegetables are
tender. Add the beans, wine, and pesto. Let simmer for an additional 5 minutes. Remove the bay leaf
before serving and garnish with Parmesan cheese.
Baked Rosemary & Basil
Zucchini Chips
Yield: 10-12½ cup servings
Ingredients:
5 Medium Zucchinis
Olive Oil Spray
1 1/2 Tbsp Basil
2 Tbsp Rosemary
1 Tbsp Pepper
½ tsp Sea Salt
One cup of zucchini is
only 33 calories and a
great source of fiber!
Directions:
Preheat oven to 250° F. Rinse five medium zucchini and cut into 1/8″ slices. Pat zucchini with a paper towel
to remove any excess water. On a parchment lined baking sheet, lay out a single layer of slices and spray
with olive oil. In a separate bowl combine and mix the basil, rosemary, pepper, and salt. Using half of the
seasoning mixture, lightly coat one side of the zucchini. Bake slices for 45 minutes on one side, remove from
oven and flip. Coat the other side with olive oil spray and the remaining seasoning mixture. Bake time of
individual slices may vary depending on thickness. Serve immediately and enjoy!
Upco min g
s
t
e
v
n
s
s
E
n
l
l
e
e
W
Come meet YOUR
Registered Dietitians at one
of our wellness events!
Weight Management & Healthy Lifestyle Program
Your Jewel-Osco Wellness Team is here to help you manage your weight and build a healthy lifestyle
for good! Our program focuses on overall health, losing weight, maintaining a healthy weight, and
being physically active.
This program offers individual consultations and group sessions with your Registered Dietitian and
Wellness Pharmacist and includes biometric screening (weight, blood pressure, and cholesterol),
a Jewel-Osco Marketplace Tour and individual support. Visit your Jewel-Osco pharmacy for class
offerings, cost details, and to sign up!
Eating Healthy with Diabetes Tours
When you have diabetes, there is a lot to do to take care of yourself. Your Wellness Team is here
to help! Join your Registered Dietitian and Wellness Pharmacist on our FREE Eating Healthy with
Diabetes Tour. You will receive information about managing your diabetes, including healthier ways to
eat, snack, and cook for you and your family.
Visit your Jewel-Osco pharmacy for details. To register for a Eating Healthy with Diabetes tour call
800-783-0458, or visit the Jewel-Osco website at www.jewelosco.com. This program is sponsored by
Life First-One Touch.
ARE YOU GETTING ENOUGH VITAMIN D?
Your Jewel–Osco Wellness Pharmacists can help ensure you are getting enough of this important
vitamin. Come to your Jewel-Osco Registered Dietitian for personalized expert advice about this key
nutrient while you shop or schedule an appointment for a more in-depth consultation.