Balance Magazine March Highlights

This month’s Hy-Vee Balance magazine will help you spring into gear with helpful tips to get fit, eat right, and be healthy. Serena Williams, “The Queen of the Court” is featured in this month’s magazine. Serena answers several questions regarding her career as an athlete and motherhood, and also gives some helpful tips related to nutrition and how you can have a healthy lifestyle too. Throughout this balance magazine you will find several recipes, workouts, nutritional information and much more! Continue reading for more highlights from this month’s Balance magazine. You can also pick up a free copy next time you are shopping at Hy-Vee!

Cooking 101: How to Sauté (P.17-18).

Want to know the secret behind successful sautéing? This article gives helpful tips as well as step-by-step instructions on how to sauté the right way. The secret behind successful sautéing is to use medium-high heat and a small amount of oil or fat. Preheat first, then add the ingredients you plan to sauté. Sautéing is a simple and healthy way to incorporate more veggies into your diet! Read this article for step-by-step instructions or watch the video at youtube.com/Hy-Vee.

Serena Williams (P. 30-37)

“The best thing about life is that every day is an opportunity to work on yourself, to dream a new dream and think bigger… To laugh, smile, and experience more... To love the world around you a little longer than just the day before.” – Serena Williams

Want to know how this four-time Olympic athlete maintains a healthy lifestyle with her busy schedule? Read this article for a Q&A about Serena’s lifestyle, career, motherhood, and the importance of nutrition in her life.  Get an inside look at how she starts her day, her favorite hobby outside of tennis, and tips for readers regarding healthy eating!

Lifted: Moves for Functional Lifting (P. 38)

Are you new to working out, or just wanting to incorporate functional lifting into your workout routine? Read this article for an in-depth look at the big three: dead lift, bench press, and squats. Not only does this article give instructions and tips on how to complete these exercises, there are also several pictures showing the three movements. Quick and easy body-weight exercises are also included in this article, try these next time you’re at the gym or even for your at-home workout!

Home Gym Essentials (P. 42-23)

Not a fan of working out at the gym? Cut the hassle and high cost of using a professional gym and try these at-home workout ideas! Kettlebells, jump ropes and medicine balls are some of the few at home gym essentials listed. How much and how often should you work out? The American Heart Association recommends 30 minutes of moderate exercise five days per week. Start your 30-minute workout with a 5-10-minute warmup to prevent injury!

The Jet Set (P. 46-49)

Planning a trip soon? Read this article first for some great tips to save you time and money! Whether you’re traveling alone, with a few friends, or your family, efficiently packing ahead of time is the only way to fly. Not sure what to pack in your carry-on or checked luggage? This article is here to help by breaking down exactly what you should have in each bag while flying as well as the items most frequently purchased at the airport.

Pumping Iron (P. 52-55)

Read this article for everything you need to know about iron. The importance of iron in the diet, iron-rich foods, iron-fortified foods, iron supplements, and daily iron needs are all discussed throughout this article. Not sure if you’re getting enough iron in your diet? Learn how to get tested by your doctors as well as symptoms of too little or too much iron. Ask your nutrition experts, Amanda or Melissa, if you have further questions regarding iron!

Sprouted Grain (P. 108)

Slightly sprouted grains have some big health benefits. Not only are they a complete protein, but they are also filled with vitamins and minerals, fiber, and are easy to digest. Read this article to find out all of the health benefits these grains offer!

Seeds 101 (P. 112) 

This article is a the ultimate guide to seeds. From chia, to pomegrante, to pumpkin, seeds are packed with a nutritious punch and good flavor! Read this article for a list of some of the most popular seeds, their health benefits, and how to incorporate them into your diet.

Stuffed Portabella Mushrooms (P. 78)

Total Time: 30 minutes | Serves 6

All you need:

2 (10-oz) pkg. Hy-Vee Signature large portabella mushroom caps (6)

2 Tbsp. Hy-Vee sSelect olive oil, divided

Hy-Vee salt and black pepper, to taste

1 (15-oz.) can Hy-Vee no-salt-added garbanzo beans, drained and rinsed

2 cups peeled and chopped sweet potatoes

1 cup chopped zucchini

1 red bell pepper, seeded and chopped

1 yellow bell pepper, seeded and chopped

4-oz. Hy-Vee Pepper Jack cheese, shredded (1 cup)

 ¼ cup tahini

2 Tbsp. fresh lemon juice

¼ cup water

All you do:

1. Gather ingredients.

2. Preheat oven to 400° F and line a rimmed baking pan with parchment paper; set aside. 

3. Wipe portabella mushrooms clean; scrape out the gills and remove the stems.

4. Place mushrooms, cap sides down, on prepared baking pan. Drizzle 1 Tbsp. oil. Roast in oven for 5 minutes.

5. Remove mushrooms from oven when done. Season with salt and pepper, set aside. Drain the garbanzo beans and chop the zuchinni, yellow pepper and red pepper.            

6. Sweet Potato: peel, cut off the ends, slice into slices, cut into strips, dice into cubes.

7. Heat remaining 1 Tbsp. oil in large skillet over medium heat. 

8. Add garbanzo beans and sweet potatoes; cook for 10 minutes or until lightly browned.

9. Stir in zucchini and red and yellow bell pepper. Season to taste with salt and black pepper.

10. Spoon sweet potato mixture onto each mushroom. 

11. Top each mushroom with cheese. 

12. Roast cheese-topped mushrooms for 5 minutes more or (until cheese is melted). While cheese is melting, whisk together tahini and lemon juuice; whisk in water until smooth. Serve with mushrooms on the side and enjoy!

Until next time,

-West Lakes Hy-Vee Dietitians

10 Balanced Meal Ideas with Frozen Foods

Spring and the warm weather it brings is almost here, and typically busier schedules come with it. To combat the craziness, we want to give you some helpful ideas on quick and easy meals to bring to your table. We have brainstormed 10 meals that follow MyPlate recommendations, as each meal provides a protein (meat or dairy), carbohydrate, and fruit and/or vegetable. Since March is also National Frozen Food Month, we have incorporated at least one frozen food item into each meal idea to help make the dish even easier on your busy schedules!

*Note: Each recipe below the images is a serving for one, but can easily be adjusted to serve more.

Breakfast

 Breakfast Sandwich Meal 

Green Giant Antioxidant Blend Veggies + Egg + English Muffin + Piece of Fruit

Approximate time: 10 min

-Scramble 1 or 2 eggs in a pan and add onto toasted whole wheat English muffin

-Heat Green Giant Antioxidant Blend Veggies in microwave according to directions on package and add to plate as a side

-Pair with a fruit of choice

Topped Whole Grain Waffles

Kashi Whole Grain Waffles + Sliced Banana + Blueberries + Honey + Walnuts

Approximate time: 5 min.

-Toast 2 waffles according to the directions on the box

-Add banana slices, blueberries, honey and walnut pieces as toppings

Banana Strawberry Smoothie

Banana/Strawberry frozen mix + Spinach + Chia Seeds + Honey + Milk (protein)

Approximate time: 5 min.

-Add 1 cup frozen sliced strawberries & bananas, 1 cup spinach, 1 tablespoon chia seeds, ½ tablespoon honey and 1 cup milk into the blender

-Blend until smooth consistency and pour into glass

Lunch/Dinner

Chicken, Rice, and Vegetables

Great Giant Teriyaki Steamers + Rotisserie Chicken

Approximate time: 8 min.

-Steam vegetables according to the instructions on the box; add serving to a plate

-Slice Rotisserie chicken; add serving to a plate

Butternut Squash Salad

Earthbound Butternut Squash + Frozen Broccoli + Sunflower Seed Kernels + Dried Cranberries + Bolthouse Farms Dressing

Approximate time: 8 min.

-Heat butternut squash according to package instructions; add a serving to plate

-Steam broccoli according to packet instructions; add a serving to plate

-Sprinkle sunflower seed kernels and dried cranberries on top

-Add your choice of Bolthouse Farms Dressing  

Salmon, Cauliflower Rice, and Broccoli

Birds Eye Riced Cauliflower + Salmon + Frozen Broccoli

Approximate time: 10 min.

-Heat riced cauliflower according to the box instructions; add to plate

-Make salmon according to the directions on package; add to plate

- Steam broccoli according to packet instructions; add to the plate

Tilapia, Asian Style Vegetables/Grains, and Lemon

Birds Eye Asian Style Protein Blend + Frozen Tilapia + Lemon Slices

Approximate time: 10 min.

-Make frozen tilapia according to the directions on the package; add to the plate

-Heat vegetable/grain mix according to bag directions; add to plate

-Slice lemon; add slices on side of the plate

Barbecue Veggie Pulled Pork Wraps with Red Cabbage

Morningstar Veggie Pulled Pork + Fold it (wrap) + Barbecue sauce + Red Cabbage Mix

Approximate time: 6 min.

-Make veggie pulled pork according to the package- add on top of Fold it

-Add serving of red cabbage to pork

-Add barbecue sauce on top; fold wrap to eat

Chicken, Southwest Vegetables, and Mashed Sweet Potatoes

Birds Eye Southwest Style Protein Blends + Rotisserie Chicken + Birds Eye Mashed Sweet Potatoes & Carrots

Approximate time: 10 min.

-Heat vegetables according to the instructions on the bag; add to a plate

-Heat mashed sweet potatoes according to the instructions on the box; add serving to the plate

-Slice Rotisserie chicken; add serving to the plate

Dessert

Halo Top Sundae

Halo Top Ice cream (flavor of choice) + Frozen Fruit + Sliced Almonds + Coconut Flakes 

Approximate time: 5 min.

-Scoop Halo top ice cream into a bowl

-Add frozen fruit of choice on top (used sliced strawberries & bananas here)

-Sprinkly sliced almonds and coconut flakes on top

We hope these meal ideas can help get you through this busy season with time to spare! Let us know what your favorites are! J

Until next time,

Your West Lakes Hy-Vee Dietitians

National Nutrition Month 2018 – “Go Further With Food”

March is National Nutrition Month (NNM), and that’s very exciting (to dietitians anyway)! But what does it mean? Well, National Nutrition Month is a campaign created annually by the Academy of Nutrition and Dietetics. It started as National Nutrition Week 1973 and quickly grew to a full month by 1980. Each year since, NNM has been used to promote health related themes in order to showcase the importance of healthful nutrition and physical activity habits. As you may have guessed from the title of this blog, this year’s theme is “Go Further With Food!”

Now, you may be wondering what this means. I had the same question when I heard the theme, but after a little digging I’ve come to learn more. What is meant by Go Further With Food is really looking at how we can utilize food to help our bodies go further every day, as well as how we can make food go further in order to reduce food waste. Both of these things can be challenging, but I’m here to provide you with the tools to improve each of these areas of your life!

Let’s start by taking a look at how food can be used by our bodies to go further. Sometimes we may think of food as calorie laden monsters that makes our clothes a little snugger, but I promise you it’s so much more than that. Every time we eat, food helps our bodies go further by providing us with energy to use as fuel for our infinite body processes. Without food, we couldn’t do a whole lot.

To help you with ideas on how to go further with food each day, here are my current favorite tips:

1. Power up with Breakfast. So simple, yet so important. Do you currently eat breakfast? If not, how do you feel in the mornings? If you’re someone who feels sluggish even after your second (or third) cup of coffee, breakfast may help! Eating a balanced breakfast in the morning provides you with energy (calories = good) to fuel your morning, help you feel more alert, and may even increase productivity! If you find you aren’t hungry in the morning, take into consideration how much you’re eating in the evening. If we are eating more than our bodies need, that can account for a lack of hunger in the morning. Try having a little less at night (but not so little that you are hungry when you go to sleep), and see if your hunger shows up again in the morning.

2. Eat a fruit and/or vegetable at each meal. Ideally, the “goal” is to fill half of our plates with fruits and veggies at each meal. However, I know that can be a lofty goal to start with. Instead, try to have at least one serving at each meal. I know “eat your fruits and vegetables” is probably exhausting to hear over and over again, but we only say it because they provide our bodies with so many wonderful vitamins, minerals, and fiber, helping us thrive!

3. Move your body! Finding some way to move our bodies each day is infinitely beneficial to our health. You don’t have to hit the gym, unless you like doing so. It can be as easy as taking a walk after dinner (now that it’s getting nice out!), or playing with your kids. Find what you enjoy and works for your lifestyle.

Ok, now that we have a better understanding of that, how can we make the food we buy and eat go further? Food waste is prominent in our society, and it is estimated that billions of pounds of food is wasted each year in the US alone (roughly 300 lbs of food waste per person!). Thankfully, we can help decrease this number! Food waste is not only hard on the economy, but also on our wallets. When we let food go to waste, we are also wasting our hard-earned money, and I know none of us like to throw money away J

In order to decrease food waste, here are some things I have found helpful:

1. Take inventory of the foods you have in your refrigerator and pantry before going to the grocery store. If any of the items are expiring within the next few days, build meals using those ingredients. That way they won’t go to waste, and your grocery bill will be lower! That’s what we call a win-win.

2. Eat your leftovers! I know this may sound boring, but if you frequently have food leftover from meals, eating it is a great way to waste less. You don’t have to eat it the next day, but maybe alternate between a couple meals each week instead of having something different every night.

3. Repurpose your leftovers. If the thought of eating the same meal twice in one week makes you cringe, try turning the leftovers into something else. If you made tacos, but don’t want to have tacos again, try mixing in your leftovers with some eggs for a spicy breakfast option. Or add them to a salad and use a different dressing for a new flavor profile. It doesn’t have to be tacos every night (though, I personally wouldn’t mind J). Use your leftovers however they appeal to you, and you’ll find you’re throwing less food away, and saving money in the meantime.

I hope you found this helpful, and are as excited about National Nutrition Month as I am! Try the recipe below from our latest issue of Balance magazine, and let me know if you come up with a creative way to use your leftovers!

Sweet Potato and Egg Oven Bake

Total time: 40 minutes

Serves: 5

All you need:

Hy-Vee no-stick cooking spray

1 large sweet potato, peeled and cut into chunks

12 oz. Brussels sprouts, trimmed and halved

2 Tbsp. Hy-Vee Select olive oil

2 cloves garlic, minced

1 tsp. ancho chili powder

Hy-Vee salt and black pepper, to taste

1 (15-oz.) can Hy-Vee black beans, drained and rinsed

½ cup Hy-Vee frozen corn

1 red bell pepper, seeded and cut into 5 rings

5 Hy-Vee large eggs

Cilantro leaves, for garnish

All you do:

1. Preheat oven to 425°F. Spray a 15x10-in. baking pan with no-stick cooking spray; set aside.

2. Place sweet potato and Brussels sprouts on prepared pan. Add olive oil, garlic and chili powder to vegetables; toss gently to coat. Sprinkle with salt and black pepper. Roast for 15 minutes.

3. Remove pan from oven. Add black beans and corn. Use a large spoon to create 5 indentations in vegetables; place a red pepper ring in each. Gently crack an egg into each pepper ring, keeping the yolk intact. Season eggs with additional salt and black pepper.

4. Return pan to oven and bake to 10 to 12 minutes or until egg whites are set. Garnish with cilantro, if desired. Enjoy!

-Dietitian Melissa