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FEBRUARY-MARCH
H e a l t h f u l, a f f o r d a b l e o p t i o n s f o r y o u r f a m i l y
Put Your Best Fork Forward • You Can’t Beat a Healthy Heart • Rice, Rice Baby
H e a l t h f u l, a f f o r d a b l e o p t i o n s f o r y o u r f a m i l y
Bite into
a Healthy
Lifestyle
4 You Can’t Beat a Healthy Heart 10 Rice, Rice Baby
7 Let’s Stay In!
12 National Pet Dental Health Month
March is National
Nutrition Month
®
Positive changes can be made in your diet –
This National Nutrition Month®,
remind yourself to “Put Your Best
Fork Forward.” Whether at home
or out and about, YOU have
control over what you put in your
body. Every time you eat, try to make one small, healthy change. Can you
eat a piece of fruit instead of dessert? Snack on carrots without dip? Skip the
roll with your dinner? Small changes like these add up over time – you’ll be
surprised at how easy it is to positively impact your health!
one forkful at a time!
Here are some tips to get you started:
Start with a plan for lifelong health.
Focus on the big picture – achieving overall good health – not just shortterm weight loss.
Set healthy, realistic goals.
Meredith McGrath, RD, LDN
Corporate Dietitian • HealthCents
Redner’s Markets
Email your questions to
[email protected]
Meredith holds a B.S. in clinical dietetics
from the University of Pittsburgh.
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.
Redner’s Markets, Inc. • 3 Quarry Road, Reading, PA 19605
2 HealthCents | www.RednersMarkets.com
You are more likely to succeed in reaching realistic goals when you make
changes step by step. Start with one or two specific, small changes at a time.
Track your progress by keeping a food and activity log.
Get a personalized eating plan.
Go to www.ChooseMyPlate.gov
for a plan that will give you the
amounts you need daily of each
food group. If you have special
dietary needs, consult a registered
dietitian for a customized plan.
Eat at least three meals
a day, and plan your
meals ahead of time.
Whether you’re eating at
home, packing a lunch or
eating out, an overall eating
plan for the day will help
keep you on track.
Know when you’ve had
enough to eat.
Quit before you feel full
or stuffed. It takes about 20
minutes for your brain to get
the message that your body
is getting food. When your
brain gets this message, you
stop feeling hungry. So, fast eaters,
slow down and give your brain a
chance to get the word.
Get plenty of fiber from
fruits, vegetables, beans
and whole grains.
Fiber can help you feel full longer
and lower your risk for heart
disease and type 2 diabetes.
Balance your plate
with a variety of foods.
Half your plate should be filled
with fruits and vegetables, about
one fourth with lean meat, poultry
or fish, and one fourth with
grains. To round out your meal,
add fat-free or low-fat milk, yogurt or cheese.
Start your meal with low-calorie foods like
fruits, vegetables and a salad. These foods are
packed with nutrients your body needs.
Focus on your food.
Pick one place to sit down and eat at home. Eating
while doing other things may lead to overeating.
Also, switching from a large plate to a smaller one
may help you feel
satisfied with
reduced
portions.
Watch portion sizes to manage your calorie intake.
This is the key to an effective weight management plan. To make
sure your portion sizes are “just right,” visit the MyPlate Food
Groups Food Galleries at www.ChooseMyPlate.gov for healthy
eating guidelines in household measures.
Snack smart.
Include snacks as part of your daily calorie allowance, and limit
portions to one serving. Plan for nutritious snacks to prevent
between-meal hunger. Keep portable, healthy snacks in your desk,
backpack or car.
Find your balance between food and physical activity.
Regular physical activity is important for your overall health and
fitness – plus, it helps control body weight, promotes a feeling of
well-being, and reduces the risk of chronic diseases.
Pick activities you like, and do each for at least 10 minutes at a
time. Aim for a total of 2 hours and 30 minutes or more each week
of moderate activity such as brisk walking. If you are currently
inactive, check with your doctor concerning increased
physical activity.
Source: Academy of Nutrition and Dietetics
HealthCents | www.RednersMarkets.com 3
You Can’t Beat a
Healthy Heart!
Don’t take your heart for granted.
Responsible for providing your whole body with necessary
oxygen and nutrients, your heart has a full workload!
Heart disease, often referred to as cardiovascular disease
(CVD), is the leading cause of death among American adults.
CVD describes conditions that involve narrowed or blocked
blood vessels, which can lead to chest pain, heart attacks or
stroke. The good news is that many forms of heart disease can
be prevented or treated with healthy lifestyle choices.
Help your heart
Your overall eating pattern has a huge impact on your health.
Follow these guidelines set by the American Heart Association
to promote cardiovascular health.
Eat more …
• Fruits and vegetables
• Whole grains
• Nuts and legumes
• Low-fat dairy products
• Poultry and fish
Choose skinless options, and try to consume a variety
each week. StarKist® Tuna can be a great option to keep
on hand and have ready in a pinch!
www.starkist.com
Eat less …
• Saturated fats
Found in animal and dairy products such as beef,
lamb, butter and cheese.
• Trans fats
Small amounts of trans fats are found in animal
products, but the main sources of trans fats in the diet are
oils found in cakes, cookies, crackers and margarine.
• Sodium
• Sweets
• Alcohol
• Sugar-sweetened beverages
4 HealthCents | www.RednersMarkets.com
In addition to these dietary
recommendations, aim for at least
150 minutes of moderate physical
activity or 75 minutes of vigorous physical activity each week.
Act now
We know that diet and exercise play a large
role in heart health, but did you know that oral
health factors in too? Although not totally
conclusive, we do know that oral health is a
good indicator of overall health. So keep your
teeth and gums healthy! Simple things like
brushing after meals, flossing daily, and regular
checkups are easy
ways to accomplish
a bright healthy smile. And
don’t forget to use a fluoride
mouthwash like ACT®
to strengthen your
tooth enamel.
www.actoralcare.com
Give any meal some color
`
with fresh, bright yellow/
orange mango. Drizzle mango
puree over grilled or sautéed
chicken, pork or fish. Toss mango
chunks into a fruit salad or a
green salad.
Shrimp, Avocado & Winter Fruit Salad
Heart Helpers!
Total Time: 10 minutes
Serves: 4
1 avocado, halved, pitted, peeled and sliced
3 cups bite-sized salad greens
1 mango, peeled, pitted and cubed
1 1/3 cups red grape halves, seedless
1/2 cup prepared orange-flavored salad dressing
1 lb. shrimp, cooked, peeled and deveined
1 lime, cut in wedges
Great Grains
“Whole grain” should be the first
ingredient on the food label when choosing
products like bread, pasta and cereal. Make
sure at least half of your grain servings are
whole for heart health!
Loaded with important
nutrients, quinoa is an easy,
unmodified whole grain you
can prepare. For a time-saving
option, try Nature’s Earthly
Choice™ Easy Quinoa™, ready
in just 15 minutes!
www.earthlychoice.com
Looking for a brand with a great variety of
whole grain products? Try Hodgson Mill! Their
premium whole grains are stone ground, just
like in the olden days, for more nutrition, and
fresher, better flavor. We love this fettuccine
recipe that is great for the whole family.
www.hodgsonmill.com
Looking for a gluten-free option
for your weekly pasta meal? Look no
further than Schar. Made with millet,
a nutritious gluten-free grain, Schar
pastas have the original
Italian taste that
everyone can enjoy.
www.schar.com
Veggies
Fruit
Seafood
In large bowl, toss greens,
mango and grapes with half
of the salad dressing. Arrange
avocado and shrimp on top;
drizzle with remaining dressing.
Serve with lime wedges.
Nutrition Facts: 320 Calories, 16 g. Total Fat, 467 mg.
Sodium 20 g. Carbohydrates, 4 g. Fiber, 25 g. Protein.
Source: Avocados from Mexico
Spicy Basil
Shrimp
Fettuccine
Prep Time: 25 minutes
Serves: 6
16 oz. box Hodgson Mill
Whole Wheat Fettuccine
1/4 – 3/4 tsp. crushed red
pepper (to taste)
5 garlic cloves, minced
25 oz. can chopped or
diced tomatoes
1 Tbsp. tomato paste
16 oz. shrimp, peeled, deveined and defrosted
if frozen
1/2 tsp. dried basil or 4 Tbsp. fresh, chopped
1/4 tsp. salt
1/4 tsp. black pepper
3 Tbsp. plain, fat-free Greek yogurt
1/4 cup Parmesan cheese, grated
Heart Helpers!
Veggies
Low-fat Dairy
Whole Grains
Seafood
Cook fettuccine according to package directions. In large saucepan over medium-low heat,
heat olive oil and sauté red pepper flakes and minced garlic for one minute, until sizzling
and fragrant. Add raw shrimp (defrosted if frozen) and sauté until springy and opaque,
about 3-4 minutes. Add chopped tomatoes, tomato paste, basil, salt and pepper, and
bring sauce to gentle boil for 1 minute. Reduce to simmer for 3-5 more minutes to let some
water escape. Add Greek yogurt, stir until combined, and turn off heat.
Serve immediately, or cover and keep warm. To serve, put 1/2 cup fettuccine in a bowl
and spoon sauce and shrimp over the top. Garnish with fresh basil and top with 1 Tbsp.
Parmesan.
Nutrition Facts: 366 Calories, 3.5 g. Total Fat, 97 mg. Cholesterol, 740 mg. Sodium, 64 g. Carbohydrates,
13 g. Fiber, 25 g. Protein. www.hodgsonmill.com
HealthCents | www.RednersMarkets.com 5
Start Life Right
Encourage your children to keep their bodies healthy! Here
are a few things to keep in mind when feeding kids to promote
cardiovascular health early.
Offer often
It can take a child upward of five to
seven exposures to a new food before
accepting it. Don’t get discouraged if
your child doesn’t eat a new fruit or
vegetable on the first try.
Don’t overfeed
Infants and young children are usually pretty good about
self-regulating the amount of calories that they need. Don’t
force children to finish meals if they aren’t hungry!
Encourage activity
Kids should be physically
active for at least 60 minutes
per day! Limit screen time, and
get your kids outdoors so they can
get the exercise they need.
Measure milk
Children ages 1-8 need 2 cups, and children 9-18 need 3 cups
of milk or its equivalent each day to help build bones. Provide
either low-fat or fat-free options.
Just juice
100% fruit juice is a great source of fruit in the diet, however,
it is important not to consume too much. Delay introducing
juice until your child is at least 6 months old, and throughout
childhood, limit consumption to 4-6 oz. per day.
Heart Helpers!
Low-Fat Dairy
Breakfast On the Go!
Breakfast
Smoothie
Pops
Fruit
Whole Grains
Prep Time: 10 minutes
Chill Time: 6 hours
Serves: 12
1/3 cup quick-cooking oats
3/4 cup Welch’s 100% Grape Juice
2 1/4 cups frozen blueberries
1 cup 2% vanilla Greek yogurt
1/2 cup almond milk
3 Tbsp. honey
Add oats to blender and pulse until finely chopped. Add
remaining ingredients and puree until smooth. Pour into
12 ice pop molds (approx. 1/3 cup mixture in each mold).
Freeze for 4 to 6 hours or until firm.
Nutrition Facts: 87 Calories, 2.5 g. Total Fat, 0 mg. Cholesterol, 27 mg.
Sodium, 14 g. Carbohydrates, 1 g. Fiber, 2.5 g. Protein. www.welchs.com
6 HealthCents | www.RednersMarkets.com
Let’si
Stay n!
Don’t let the idea of cooking a romantic meal stress you out! Follow our easy plan
this Valentine’s Day to keep things simple, affordable and, most importantly, delicious!
Chicken Marsala
Don’t spend hours in the kitchen – just make it seem like
you did! Ready in less than 30 minutes, chicken Marsala is
a classic Italian dish that is perfect for two.
Total Time: 25 minutes
Serves: 2
2 small boneless, skinless chicken breasts
1/2 Tbsp. olive oil
1 cup sliced fresh mushrooms
1/2 small yellow onion, chopped
1 garlic clove, minced
1/4 cup Marsala wine
1/3 cup reduced-sodium chicken broth
1/2 Tbsp. cornstarch
Heat olive oil in large skillet on medium-high heat. Cook chicken
in pan until browned on both sides (about 3 minutes each). Move
chicken to side of skillet. Add mushrooms, onions and garlic to
other side of skillet; cook and stir until mushrooms and onions are
tender but not browned. Add wine; bring to boil. In small bowl,
mix broth and cornstarch until blended. Add to skillet. Bring to
boil, stirring constantly; cover. Simmer on low heat for 10 minutes
or until chicken is done (internal temp. 165°F). To serve, place
chicken over rice and spoon sauce on top. Garnish with parsley
if desired.
Nutrition Facts: 213 Calories, 7 g. Total Fat, 73 mg. Cholesterol, 392 mg. Sodium,
8 g. Carbohydrates, 1 g. Fiber, 25 g. Protein. www.kraftrecipes.com
HealthCents | www.RednersMarkets.com 7
Parmesan Rice Pilaf
Good enough to stand alone yet also the perfect complementary
side, we love this rice pilaf. Start cooking this before the chicken so
that you don’t need to worry about it anymore.
Total Time: 30 minutes
Serves: 2
1 Tbsp. butter
1/2 cup rice
1 cup reduced-sodium chicken broth
1/4 tsp. McCormick® Garlic Powder
1/4 tsp. McCormick® Parsley
1/8 tsp. McCormick® Black Pepper, ground
1 Tbsp. sliced almonds, lightly toasted
1 Tbsp. grated Parmesan cheese
Melt butter in medium saucepan on medium heat. Add rice; cook and stir
3 minutes. Stir in broth, garlic powder, parsley and pepper. Bring to boil.
Reduce heat to low; cover and simmer 20 minutes or until rice is tender.
Remove from heat. Stir in almonds and Parmesan cheese.
Nutrition Facts: 211 Calories, 10 g.
Total Fat, 17 mg. Cholesterol, 121 mg.
Sodium, 25 g. Carbohydrates, 1 g. Fiber,
7 g. Protein. www.mccormick.com
How To Toast Almonds:
We know that veggies aren’t everyone’s cup of tea, so we
have answered with variety. Pick any of these recipes for a
light, bright side that adds color
and freshness to the plate.
Garlic Basil
Green Beans
Total Time: 15 minutes
Serves: 2
2 cups fresh green beans, trimmed
1/2 Tbsp. butter
1/4 tsp. McCormick® Basil Leaves
1/8 tsp. McCormick® Garlic, minced
1/4 tsp. McCormick® Black Pepper, ground
Pinch of salt
Cook beans in boiling water 7 minutes or until
desired doneness. Drain well. Melt butter in same
saucepan on low heat. Add seasonings; mix well.
Add green beans; toss until well coated.
Nutrition Facts: 73 Calories, 3 g. Total Fat, 8 mg. Cholesterol,
102 mg. Sodium, 11 g. Carbohydrates, 4 g. Fiber, 3 g. Protein.
Place almonds in an
ungreased skillet.
Stir often over medium
heat until golden brown,
being careful not to
burn the slices!
Dress up your everyday dishes
and flatware with a few stems
of beautiful roses for a simple
romantic touch!
8 HealthCents | www.RednersMarkets.com
Dreamy
Cheesecake Minis
We can all agree that a sweet treat is necessary to end this meal.
Woo your Valentine with these mini pink gems. They can be made a day
ahead for a no-fuss, relaxing end to your romantic dinner at home.
Total Time: 5 hours
Serves: 2 (2 mini cheesecakes each)
Roasted Broccoli
and Tomatoes
Total Time: 25 minutes
Serves: 2
1/2 Tbsp. olive oil
1/2 tsp. McCormick® Garlic Powder
Pinch of McCormick® Black Pepper, ground
6 oz. broccoli florets
1/2 cup cherry tomatoes
1/2 Tbsp. white wine vinegar
1 tsp. honey
1/4 tsp. McCormick® Basil Leaves
1/4 tsp. McCormick® Oregano Leaves
1/2 pkg. cream cheese, softened
3 Tbsp. sugar
1 egg
1/2 tsp. McCormick® Pure Vanilla Extract
1/8 tsp. McCormick® Pure Almond Extract
4 drops McCormick® Red Food Color
4 vanilla wafers
Preheat oven to 325°F. Beat cream cheese and sugar in large bowl with
electric mixer on medium speed until light and fluffy. In separate bowl, beat
egg then discard half. Add remaining egg, extracts and food color; mix well.
Line 4 muffin cups with paper baking cups. Place a wafer in bottom of each
muffin cup. Spoon batter into each cup, filling each 1/2 full. Bake 20 minutes
or until edges are lightly browned. Cool in pan on wire rack.
Refrigerate 4 hours to overnight.
Nutrition Facts: 321 Calories, 22 g. Total Fat, 107 mg. Cholesterol, 254 mg. Sodium,
27 g. Carbohydrates, 0 g. Fiber, 5 g. Protein. www.mccormick.com
Preheat oven to 425°F. Mix oil, garlic powder and pepper in large bowl. Add
broccoli and tomatoes; toss to coat well. Spread in single layer on foil-lined
15” x 10” x 1” baking pan. Roast 13 to 15 minutes or until broccoli is lightly
browned. Meanwhile, mix vinegar, honey, basil and oregano in small bowl.
Drizzle over roasted vegetables; toss to coat well. Serve immediately.
Nutrition Facts: 75 Calories, 4 g. Total Fat, 0 mg. Cholesterol, 26 mg. Sodium,
10 g. Carbohydrates, 2 g. Fiber, 2 g. Protein. www.mccormick.com
Wine Pairing
So let’s talk wine pairings. Start by choosing
a wine that you enjoy on its own. Don’t
mistakenly think that you’ll suddenly like
something based on what it’s served with!
Complement the browned chicken and subtly
sweet Marsala sauce with a full-bodied
white Chardonnay or a medium-bodied
red Pinot Noir.
Serving Tip:
Drizzle with melted
chocolate, and top
with a few
fresh raspberries.
HealthCents | www.RednersMarkets.com 9
Rice,
Rice Baby
Checking out at only 10¢ a serving, U.S.-grown rice is a
budget-friendly alternative to potatoes and pasta. Coming in
many varieties, U.S.-grown rice pairs well with other healthy
foods including beans, seafood, chicken, vegetables and
even fruit.
Use wild rice to make an
interesting blend of flavor and
texture. Dried fruits, like
cranberries or apricots, along
with chopped nuts are a delicious
and colorful addition!
As you may already know, rice is a rich source of
carbohydrates, which play an important role in your daily
intake! Your body needs carbohydrates for energy, which
is why they should compose 45% to 65% of your diet.
Still not convinced? Keep reading!
Why U.S.-Grown Rice
• Nutrient rich – Brown and enriched white rice
provide more than 15 vitamins and minerals including
B vitamins, potassium, magnesium, selenium, fiber, iron
and zinc.
• Weight management – Rice increases satiety and can
help you feel fuller longer.
• Heart health – Whole grains, such as brown rice, help
reduce the risk of heart disease, diabetes and certain
cancers.
• Gluten free – Rice is one of the least allergenic grains,
making it a healthy option for those who are gluten
intolerant or have food sensitivities.
Get Cooking
After selecting the appropriate rice-to-water ratio, bring
the mixture to a boil. Reduce the heat, cover and let simmer
for about 40 minutes. Turn the heat off, and let the rice rest
for 10 minutes. Fluff with a fork and enjoy!
TypeRice
Water/Liquid
U.S. White 1 cup
2 cups
U.S. Brown
1 cup
1.5 cups
U.S. Jasmine 1 cup
1 cup
U.S. Wild
3 cups
1 cup
10 HealthCents | www.RednersMarkets.com
Buy in bulk, and cook extra rice
to keep on hand for a quick start
to your next meal. Pair with
fresh herbs and leftover cooked
vegetables for an easy and
healthy side dish!
Cooked rice can be stored
frozen for up to six months!
Spicy Thai Chicken Bowl
6 oz. pkg. precooked, grilled chicken strips,
cut into 1/2-inch pieces
3 cups cooked U.S.-grown white rice
6 cups pre-cut coleslaw mix
1/4 cup cilantro leaves, chopped
11.5 oz. bottle Thai peanut sauce
1/4 cup vegetable oil
1/4 cup water
3/4 cup dry-roasted peanuts, coarsely chopped
In large bowl, combine chicken strips, rice, coleslaw mix and cilantro. In medium
bowl, whisk together peanut sauce, oil and water; add to rice mixture and toss well.
Garnish with peanuts.
Nutrition Facts: 470 Calories, 24 g. Total Fat, 24 mg. Cholesterol, 1,376 mg. Sodium, 44 g. Carbohydrates,
5 g. Fiber, 22 g. Protein. www.thinkrice.com
Various Varieties
One of the best things about U.S.-grown rice is all of the
options to choose from! Different sizes, shapes, textures and
colors affect the way the rice is cooked and used. Which
variety is best for you?
• Enriched White Rice: Enriched with iron, niacin and
thiamin, and fortified with folic acid, one cup of this rice
provides approximately 23% of the Daily Value of
folic acid.
• Whole Grain Brown Rice: Retaining all of its nutritious
bran and germ layers, brown rice is packed with fiber,
antioxidants, vitamins and minerals. With 100 calories
per 1/2 cup serving, brown rice is equivalent to one
whole grain serving.
• Aromatic Rice: Known for its natural aroma and flavor,
popular U.S. varieties include jasmine and basmati.
• Wild Rice: Wild rice is a 100% whole grain,
semi-aquatic grass native to North America. It
is a good source of complex carbohydrates and
protein. Cooked grains have a nutty flavor and
chewy texture, perfect for mixing with white or
brown rice.
• Parboiled Rice: Sometimes called converted
or processed rice. This is whole grain rice that
is soaked, steamed and dried before milling and
polishing, resulting in cooked grains that are
firm, separate and fluffy.
• Arborio Rice: Primarily used in risotto, this
rice develops a creamy texture around a chewy
center and has an exceptional ability to
absorb flavors.
• Sprouted Rice: A type of brown rice that is germinated
for full flavor and nutritional benefit. Its mild, nutty flavor
is a cross between white and brown rice.
HealthCents | www.RednersMarkets.com 11
February is National Pet Dental Health Month
I think we can all agree that our four-legged
friends are considered family. They offer
companionship, entertainment and much
more. So we take their health very seriously!
February is National Pet Dental Health Month,
and it’s a good time to take a closer look at
that furry face and smile that says “I love you,”
“I’m hungry,” and “Let’s play.”
GETTING USED TO TOOTH CARE
Dogs – If possible, get your dog accustomed to having
his teeth cleaned at home on a regular basis when he’s still
a puppy. To start, gently rub his teeth with a soft cloth or
a child’s soft toothbrush, and use a toothpaste specially
formulated for dogs.
Cats – Dip the toothbrush or a strip of gauze wrapped
around your index finger into the cat’s toothpaste. Gently
rub your finger or toothbrush in a circular motion on a tooth.
Start with one or two teeth for the first session and increase
the number of teeth cleaned per session as your cat gets
used to the routine.
AVOID HUMAN TOOTHPASTE
Do not use toothpaste made for humans. Because pets
swallow rather than spit out the preparation, this can cause
stomach upset.
TOOTH-FRIENDLY DOG FOODS
Dry, crunchy foods can also be helpful in keeping teeth
clean. As your pet chews, particles from the dry food scrape
against his teeth, acting like a toothbrush to help remove
plaque.
CHECK IN WITH YOUR VETERINARIAN
If your pet refuses to allow you to clean his teeth, it’s OK
to leave it to the professionals. Talk over a specific cleaning
schedule with your veterinarian – and expect to take your
pet in for at least an annual cleaning.
FEBRUARY 5 - 18 SPECIAL PROMOTION!
Post a photo of your
pet’s pearly whites on
Redner’s Facebook
page, and you could win!
Enter
to Win!
3 random winners will be chosen to win
a Purina Goody Basket, Purina Gift Certificates,
and a $100 donation toward their favorite local
shelter or rescue!
12 HealthCents | www.RednersMarkets.com