September. Snack Time. September 2013 Newsletter

Transcription

1 September 2013 Newsletter September Snack Time I m hungry! There s nothing to eat. To moms across America, these words are shouted (or whined) each and every afternoon. Help stop the cycle; make a snack tub. What is a snack tub? It is simply a container filled with quality, approved snacks. By taking a little time and going through the effort to choose healthy snacks, afternoon snack-time doesn t have to consist of candy, chips or frozen pizza bites. Keep one snack tub in your refrigerator and one in a cupboard so when hunger hits, your kids (and you) have a variety of snacks at your fingertips. Here are just a few delicious and convenient ideas to fill your snack tub. 1. Raisins 2. Dried fruit (no sugar added) 3. Any fruit or vegetable washed and ready to eat (serve with individual peanut butter cups or hummus packs) 4. Fruit cups (look for fruits packed in water or juice) 5. Whole grain crackers (serve with peanut butter packs, hummus or cheese) 6. Cheese sticks (sliced cheese is great, too) 7. Popcorn 8. Oatmeal 9. Cereal (look for brands with a whole grain as the first ingredient, 3+ grams of fiber and less than 7 grams sugar per serving) 10. Applesauce (natural, no sugar added) 11. Larabars (a fruit and nut bar) 12. Nuts and seeds (peanuts, almonds, walnuts, sunflower seeds, pistachios, pumpkin seeds) 13. Dried fruit and nut mixes 14. Hard-boiled eggs 15. Yogurt (watch for added sugars. Try plain yogurt and add fruit.) 16. Dried edamame 17. Whole wheat mini bagels (serve with peanut butter or cheese)

2 Eating for Life Summer is winding down and cooler fall temperatures will be here before we know it. What a great time to take control of your life and start changing the way you live to become a healthier, happier version of you! Sign up for Eating for Life, a ten-week lifestyle management program with an emphasis on weight control, fitness and eating for good health. You will attend weekly classes, sample new foods, receive group encouragement and support and set and review personal goals with me, your Hy-Vee dietitian. Tuesdays 5:15 6:15 p.m. (Hilltop) beginning the week of September 24 th. Cost: $150. Topics Covered: Goal-setting Grocery shopping Portion control Mindless eating Fad diets Emotional eating Energy density of foods Plateaus Healthy cooking Recipe modification Disease-fighting foods Physical activity (a personal trainer will assist me in teaching this class) Spaces are limited so reserve your spot today! Please call or AGraff@hy-vee.com if you are interested in signing up. Chinese and Italian Delivery! New to Hilltop Hy-Vee - get our fresh Chinese and Italian delivered to your door! Call and place your order today.

3 Eat for a Successful Year Summer is a time for freedom, flexibility and fun. We want nothing to do with structure and forget about our normal routines such as eating healthy. Well, school is back in session and it is time to start thinking about taking back your healthy habits. For adults, it can be just as easy to fall off schedule as kids do, so think of this as a lesson for yourself as well. While it can be a challenge to start eating healthy again, it doesn t have to be! Let s review. Eat Your Breakfast. You ve heard it before. Breakfast is the most important meal of the day well, it s true! Jump-start your metabolism and start burning calories in the morning by eating; your body has been in starvation mode all night - and to keep it there until lunchtime can mean your body stores excess fat and calories. Kids who eat breakfast are shown to attend school more and have increased concentration levels. Breakfast not only allows you to feel full up until lunch time so you don t feel the need to snack on junk food, but it also provides the necessary energy to get you through your morning activities. In addition, you re more likely to get your daily recommended vitamins and nutrients. For example, it is nearly impossible to get the fiber you need in a day without a nutritious breakfast. If you need something on the go, try a peanut butter and banana wrap with a light yogurt on the side. Sack Lunch. Does your child have a case of the brown bag blues? A great way to get your kids excited about a healthy lunch is to let them pick out ingredients at the grocery store and then let them help you make their meals. The more involved they are, the more likely they will want to eat their food. Some unique ideas include cutting a sandwich with a fun cookie cutter shape, making a bite-size sandwich and sticking a toothpick in it, or switch it up and pack a fruit or veggie kabob. School Lunch. Nowadays, schools are incorporating healthier meals onto their menus. Spend some time with your children to look at the menu and talk about healthy options. Always make sure to pick fruits and vegetables, a small portion of meat and grains, and a side of dairy. After-School Snack. Kids are hungry after school it s a fact; plan ahead to have healthy options available so they don t grab straight for the junk food. Have fruits and veggies already cut up to eliminate the time that no one wants to take to cut them, and place them on the kitchen counter so they are seen. Kids will be more excited over fruits and veggies if there s a a dip, such as apples and peanut butter, or carrots and ranch dip. Fitting in Family Meals We ve heard how important it is to eat meals together as a family. When families eat together, kids are more likely to eat healthier meals and get better grades in school. In addition to that, they are less likely to become overweight or obese and also less likely to try drinking alcohol or using drugs. To help remind us that family meals can help prevent negative peer pressure, the National Center on Addiction and Substance Abuse (CASA) started Family Day in However, with schedules as busy as ever, fitting in family meals can be a difficult task. The Family Dinner Project says the perfect recipe for this is to Make The Commitment, Make It Simple, Make It Fun and Make It Matter. Using that recipe, try these simple strategies to make a habit out of sitting around the dinner table: Make The Commitment Put your family first. 1. Take a break from the rest of the world and focus on your family during meals. Turn off technology such as cell phones, television and s. 2. Be flexible: Things come up - pack a picnic and eat on the go, or stretch your meal out by having dinner with one parent and dessert with the other. 3. Remember family meals can be any meal. If supper will be spent running, have a family breakfast that day.

4 Make It Simple Don t make a family meal into more work than it needs to be. 1. Pre-make meals. Cook double batches and freeze one for later use. 2. Have everyone help. Get meals done faster and let kids have fun (plus they will be more likely to eat what they prepare). 3. Plan ahead! A flexible weekly menu planner can go a long way, to ensure you have everything on hand and ready to go. Tip - Have each family member come up with one meal for the week to make this an easier process. Make It Fun Before you know it everyone will be looking forward to the family meal of the day. 1. Create meals based on favorite books. 2. Compete in a family version of Iron Chef. Let the kids help choose ingredients and develop a menu around them. 3. Play games to get everyone talking and enjoying their meal. Make It Matter The table is one of the few places where families have consistent conversations. 1. Ask open-ended questions so they can talk about various topics. 2. Invest in Chatmats (placemats that feed mealtime conversation). 3. Discuss at least one thing that happened in everyone s day. 4. Remember to keep conversations positive and give everyone a chance to speak. For more fun meal ideas, conversation starters and other ideas to help you make family meals the norm at your house, check out You can also take the pledge to celebrate National Family Day, on September 23 rd, at For something new, try these Parmesan-Crusted Chicken Tenders at your next family meal. Parmesan-Crusted Chicken Tenders (Serves 4 All you need: Canola or olive oil cooking spray 1/4 cup Hy-Vee all-purpose flour 2 large Hy-Vee eggs 1/2 cup finely shredded Parmesan cheese 1 cup coarse dry breadcrumbs, preferably whole-wheat 1 pound Hy-Vee 100% Natural fresh chicken tenders 1 tablespoon Hy-Vee Italian seasoning 1 teaspoon Hy-Vee garlic powder 1/4 teaspoon salt 1 cup marinara sauce, heated All you do: 1. Preheat oven to 450 degrees. Place a large wire rack on a baking sheet and coat with cooking spray. 2. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray. 3. Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping. Nutrition facts per serving: 293 calories; 8g fat (3g sat, 2g mono); 140mg cholesterol; 22g carbohydrate; 0g added sugars; 31g protein; 3g fiber; 603mg sodium; 465mg potassium. Source: adapted from Eating Well, Inc.

5 Stock Up on Breakfast Do you have a hard time getting the recommended 25-38g of fiber per day? If so, stocking the pantry with high-fiber breakfast foods will give you a head start in fulfilling your fiber needs for the day. Getting the recommended amount of fiber per day may provide our bodies with many health benefits including lowering cholesterol and improving heart health. Before your busy schedule gets back into full swing, stock up on high-fiber items such as oatmeal, whole grains, high-fiber cereal, beans, fruits and vegetables. Here are eight tasty high-fiber breakfast ideas the family will be sure to love: Fruit and Nutty Oatmeal. Make your favorite oatmeal with nonfat or low-fat milk. Then top it with a tablespoon of dried fruits and unsalted chopped nuts. Dried fruits with the most fiber are apricots, dates, plums and raisins. Add chia or flax seeds for crunch and even more fiber. 336 calories and 6 g fiber. Chunky Monkey English Muffin. Top a whole wheat English muffin with a tablespoon of chunky peanut butter. Add sliced banana and top with raisins. 303 calories and 8 g fiber. High-Fiber Cereal with Fruit. Berries top the list of fruits with the most fiber, so choose blackberries, blueberries, strawberries or raspberries, either fresh or frozen. Choose a cereal with at least 5 grams of fiber per serving, such as bran flakes or shredded wheat. 242 calories and 10 g fiber. Whole Wheat Blueberry Pancakes or Waffles. Substitute whole wheat flour in your favorite pancake or waffle batter, then toss in fresh or frozen blueberries. 234 calories and 5 g fiber. Veggie Scramble and Whole Grain Toast. Scramble an egg, and toss in a handful of spinach leaves or broccoli to make a healthy scramble. Toast a slice of whole grain bread to serve with it. 234 calories and 6 g fiber. Blackberry Yogurt Breakfast Parfait. Layer blackberries and low-fat vanilla yogurt in a parfait glass or bowl and top with a tablespoon of granola. 272 calories and 6 g fiber. Strawberry Banana Smoothie. Start with one cup of strawberries. Add ½ cup plain, nonfat Greek-style yogurt, half a banana, ½ cup orange juice and a few ice cubes. Blend in the blender and you have a healthy meal in minutes. 234 calories and 5 g fiber. Breakfast Bean Burrito. Scramble one egg, toss in ¼ cup black beans, and place in the center of a warmed 5-inch whole grain tortilla. Top with a tablespoon of salsa and wrap it up for a high-fiber treat that you can eat on the go. 253 calories and 7 g fiber. Did you know September is Cholesterol Awareness Month? Stop by your local Hy-Vee store and sign up for a cholesterol screening with your dietitian. The test consists of a simple finger-poke and you will know your cholesterol, triglyceride and blood glucose numbers within minutes. Hearty Oatmeal Pancakes Serves: 2 (3 pancakes each) ¼ c. Hy-Vee flour ¼ c. whole wheat flour ½ c. Hy-Vee quick oats 1 tbsp. Hy-Vee sugar 1 tsp. Hy-Vee baking powder ½ tsp. Hy-Vee baking soda ½ c. Hy-Vee skim milk 2 tbsp. Hy-Vee egg substitute 2 tbsp. Hy-Vee unsweetened applesauce Suggested toppings for pancakes: Purchase additional unsweetened applesauce and top with applesauce instead of syrup. Thawed frozen fruit also makes an excellent topping. Peanut or almond butters can make for a topping that adds protein as well. All you do: 1. Combine flours, oats, sugar, baking powder and baking soda in a small bowl. Add milk, egg substitute and applesauce. Mix until lumps have broken. 2. Pour ¼ cup batter for each pancake onto a hot griddle coated with cooking spray. Cook pancakes until tops are covered with bubbles and edges look dry; flip and cook other side. 3. Top pancakes with desired toppings. Nutrition information per serving:calories: 170, Carbohydrate: 34g, Sugar: 12g, Fiber: 2g, Fat: 2g, Trans Fat: 0g, Protein: 3g, Saturated Fat: 0g, Sodium: 390mg

6 Almond Applesauce Oatmeal Serves 5 Source: Hy-Vee Test Kitchen All you need: 3 ½ c. uncooked Hy-Vee old-fashioned oats, divided ½ c. Hy-Vee sliced almonds ½ tsp. cinnamon 1/3 c. Hy-Vee brown sugar 5 ¾ c. water 5 (4 oz each) containers Hy-Vee snack-size applesauce cups All you do: 1. For topping, combine ½ cup oats, almonds, cinnamon and brown sugar in a medium bowl. Mix well. 2. For oatmeal, bring water to a boil in a medium saucepan. Stir in 3 cups oats. Return to a boil. Reduce heat to medium. Cook for 5 minutes, stirring occasionally. 3. Spoon oatmeal into 5 cereal bowls. 4. Stir 1 applesauce cup into each bowl of oatmeal. 5. Sprinkle topping over oatmeal. Stay Connected!