Your Traveling Health Guide

Anyone else flying over the holidays? Anyone else hate flying because it leaves your body feeling out of whack? I found this infographic on Pinterest and thought it was worth sharing. Who knew there was actually advice on this type of thing?! The tips and tricks below will hopefully result in you feeling ready to party when you get off the plane. 

Safe travels and happy holidays! 

-Dietitian Amanda

Healthier Holiday Beverages

If you’re planning to incorporate some healthier holiday foods onto your plate this season, you may also want to keep in mind the beverages and refreshments you’ll be consuming.   

Rich and delicious eggnog, hot chocolate and peppermint mochas are popular choices this time of year. But these items are not only loaded with flavor, they’re also loaded with calories and added sugars. 

If hot chocolate or eggnog is a holiday favorite of yours, there’s no need to entirely avoid them, just choose a smaller portion. Try serving these drinks in a shorter or smaller glass. When making these items, you could also consider substituting dairy milk with unsweetened nut-based milks such as almond, cashew or coconut milk. These unsweetened nut-based milks typically have two-thirds the calorie content of traditional fat-free dairy milk.

Try this lighter hot chocolate recipe adapted from eatingwell.com, provided by Truvia®. 

Reduced-Calorie Hot Chocolate
Serves 3.

All you need:

2 tbsp Truvia® calorie-free sweetener

3 tbsp unsweetened cocoa powder

2 cups unsweetened almond milk

Dash of cinnamon

All you do:

1. Mix together Truvia® calorie-free sweetener and cocoa powder in a small saucepan; add almond milk and whisk until blended.

2. Cook over medium heat, stirring to prevent scorching, until very hot. Do not boil.

3. Serve in mugs and top with a dash of cinnamon.

New Year’s Eve is typically a popular holiday where tasty cocktails and mocktails are consumed. Regardless of whether you prefer cocktails or mocktails, La Croix sparkling water can help keep you on track as the New Year begins. This zero-calorie beverage is free of added sugar and artificial ingredients and consists of just natural flavors extracted from fruit. Try this recipe below.  

LaCroix Raspberry-Lime Cocktail:

All you need:

3 to 5 raspberries

2 oz tart cherry juice

Ice

LaCroix lime-flavored sparkling water

2 oz vodka, optional

All you do:

1.  Muddle raspberries in a tall glass. Add cherry juice and ice.

2. Top with LaCroix lime-flavored sparkling water.

3. For an extra kick, add vodka. 

The impact on health of excess calories from sugary drinks is well known. Regularly consuming sugary drinks increases a person’s risk of obesity, diabetes and heart disease. Excess alcohol – also providing additional calories – has its own health consequences long-term. At the end of the day, it’s all about moderation and balance. If you’re struggling to figure out how to acquire this balance, you know who to reach out to – your West Lakes Hy-Vee dietitians. 

Have a Merry Christmas and a Happy New Year!

-Dietitian Natalie

A Few of My (New) Favorite Things

We are constantly getting new products in at our store. That’s super exciting and all, but even though I work in a grocery store, I sometimes get in the same habits as other grocery shoppers and buy the same products I always buy and don’t pay attention to the rest. Here’s a list of some new products that I have discovered lately and I want you to know about them too!

RTIC Tumblers

This is the perfect gift or stocking stuffer for the cold water drinker in your life! This mug will keep cold beverages cold for hours - maybe days! Seriously! I use my RTIC tumbler every day so that I can have ice cold water all of the time. I simply fill it with ice in the morning and just keep adding water as needed throughout the day. RTIC tumblers are also great for hot beverages, especially if you like drinking your first sip of coffee at noon or later. (Your hot beverage may not cool off enough for you to be able to drink it for a few hours!) Currently located in aisle 6 but sometimes you can also find them by the seasonal items.

BigSlice Kettle Cooked Apples

These kettle-cooked apples are delicious and are a perfect guilt-free snack. (All varieties are under 100 calories.) Also, if you’re craving apple crisp, but either don’t want to make it or don’t want the calories, just take a packet of these apples, remove them from the packaging, warm them up and top with your favorite granola and it makes a nice little substitution! This product comes in several varieties; below are a couple of my favorite. Located in the snack aisle of our HealthMarket.

 Green Giant Riced Veggies

This product is made up of vegetables that are shaped like rice; they consist of only vegetables and are great to use in place of regular rice. Since they are made out of vegetables, they contain more vitamins and fiber and fewer calories and carbohydrates than white rice. Use them in place of rice or serve them as a side. Located in the frozen vegetable section.

Green Giant Veggie Tots

A spin-off of the traditional tater tots, these are exactly like traditional tater tots, but made with broccoli or cauliflower (not pictured) instead of potatoes. Eating your vegetables should be fun, right? Veggie tots are a great alternative to French fries (similar texture but more nutritious). Located in the frozen vegetable section.

Spiralizer/Spiral Cutter

Have you heard about this trendy new kitchen utensil? Spiralized vegetables are popping up all over the place and this product will help you to make your own spiralized vegetables at home! Spiralizing is a new way to eat healthy while still enjoying Italian, Thai, Chinese, Indian, Greek, Cuban or American flavors. It’s making “noodles” out of any and every vegetable, from zucchini to beets to carrots. To spiralize veggies…

• Slice off the ends of the vegetable so it’s flat and even.
• If the outer skin is inedible, peel it before spiralizing.
• If your produce exceeds 6 inches in length, halve it.
• Before tossing noodles with a sauce, pat them dry with paper towels so your sauce maintains its thick consistency.
• When cooking noodles, simmer or stir-fry them so veggies remain crisp-tender and hold their shape.

This product will make a great gift or stocking stuffer for yourself or the foodie in your life. And if you’re looking for a recipe that uses spiralized vegetables, try this one: https://www.hy-vee.com/meal-solutions/recipes/Sweet-Potato-Carbonara-with-Kale-R10708.aspx

Located on the dietitian table for the month of December and also in aisle 6 by the rest of the kitchen utensils.

Aidells Chicken Meatballs

This is not a brand new product, but it’s newer to the market in the last few years and it’s a crowd-pleasing item to take to holiday parties. These are just like meatballs made from beef, but they are made from chicken so they have less saturated fat and therefore fewer calories. They are already pre-cooked so all you have to do is warm them up in a microwave or slow cooker and they are ready to go! They are great as a side, on a meatball sub or served with pasta. They are available in the following varieties: Italian style, sweet and sour, teriyaki pineapple, caramelized onion and spicy mango and jalapeno. I have tried every single flavor and they are all delicious! Located in the meat department.

 LARABAR Minis

A perfect, portion-sized 100-calorie snack. These bars are just like the regular Larabars, but half the size - and you will recognize every ingredient on the label! Located in the HealthMarket. 

-Dietitian Amanda