Loving Your Leftovers

One thing that is for certain, the Thanksgiving holiday is typically accompanied by a few days’ worth of leftovers. Good news – that white meat turkey is a great source of protein you can incorporate into your meals even after the holidays. Turkey is lean and high in protein, and is a great source of essential nutrients such as iron, potassium, and B vitamins. In this blog, we are going to provide you with tips on what to do with those leftovers, as well as provide you with information on leftovers beyond Thanksgiving.

How to Use Thanksgiving Leftovers:

Do you have more turkey, mashed potatoes, green beans, and dinner rolls than you know what to do with? Know that you can typically substitute any classic chicken recipe with turkey.  Check out these idea below.

Healthier Turkey Nachos- This idea is an easy meal that combines tortillas chips, leftover turkey, reduced fat shredded cheese, reduced sodium taco seasoning and lots of veggie toppings (lettuce, tomato, black beans, jalapenos, etc). Load it up with various vegetables to increase the nutrition.

Turkey Pot Pie- Make a turkey pot pie like you would a classic chicken pot pie, but with your abundance of leftover turkey.

Turkey Vegetable soup- You an sub shredded turkey in your chicken vegetable soup recipe, or even your hamburger vegetable soup recipe.

Turkey salad – Try this chicken salad twist with shredded turkey, halved grapes, chopped celery, and toasted pecans.

Potato cakes- Use your leftover mashed potatoes to make potato cakes.

Speaking of Leftovers…

Did you know there’s a national Throw out Your Leftovers Day? It’s conveniently almost one week after Thanksgiving (November 29^th).  Here are some tips for ways to reduce food waste, save money, as well as information on leftovers and food safety.

Ways to Reduce Food Waste and Save Money:

How to save food and money strategies from www.savethefood.com and www.foodnetwork.com.

1. Plan your meals in advance- this can help avoid waste from the start and it doesn’t need to take up a lot of time. Think about what you’re going to cook that week on the way to the store and you will cut down on your food waste in a simple way.

2. Be creative in the kitchen- substitute what you have for similar items in a recipe, like we mentioned above for the “turkey pot pie” or “turkey salad”, which both take a spin on the classic chicken pot pie and chicken salad.

3. Designate one night a week for making meals out of soon to expire items- A mix of the items in your fridge that may go bad soon can turn in to a creative, new meal. Use up those items before they expire so you won’t have to throw them out.

4. Freezing- Freezing leftovers keeps your foods lasting longer, allowing you more time to use them before they go past their prime eating time.

5. Grocery Store Checkpoint- Right before you checkout your items, look at what is in your cart and rethink if you’re going to use all of the items and put things back that you know you won’t likely get around to cooking or eating right away.

Storage Times for the Refrigerator and Freezer:

Home-refrigerated foods have a short time limit before they spoil and could potentially be bad for your health, so check out some of these guidelines below to make sure the food you are eating from your refrigerator or freezer is still safe (found on www.foodsafety.gov ).

Category	Food	Refrigerator (40˚F or below)	Freezer (0˚F or below)
Fresh/Raw Poultry	-Whole: Chicken/Turkey -Pieces: Chicken/Turkey	-1 to 2 days -1 to 2 days	-1 year -9 months
Leftovers	-Cooked Poultry -Chicken Nuggets or Patties -Pizza	-3 to 4 days -3 to 4 days -3 to 4 days	-2 to 6 months -1 to 3 months -1 to 2 months
Soups and Stews	-Meat or Vegetable added	-3 to 4 days	-2 to 3 months
Salads	-Egg, chicken, ham, tuna, and macaroni salads	-3 to 5 days	-Does not freeze well

In addition, if you have a difficult time remembering or understanding food and beverage storage, there is an app to help you. The FoodKeeper app is available on Android and Apple devices that was developed by the USDA’s Food Safety and Inspection Service with Cornell University and the Food Marketing Institute. This app helps you keep your items fresh longer than if they were not stored properly, according to foodsaefty.gov. Click the link below to check out more information on the app!

https://www.foodsafety.gov/keep/foodkeeperapp/index.html

We hope you had a Happy Thanksgiving J

-West Lakes Hy-Vee Dietitians Team

Thanksgiving Special

It’s that time of the year again when we are surrounded by family, good times and a lot of food! Make sure your Thanksgiving meal is safe and delicious with these tips below.

Thanksgiving Turkey Tips

Undercooking or unsafe handling of your turkey or holiday bird can bring about food borne illnesses. Here are a few tips from the USDA for a safe and tasty Thanksgiving.

Safety and preparation:

1. Clean

o   Wash your hands for 20 seconds with soap warm water

o   Utensils, plates, countertops and cutting boards should also be washed

o   Cooking is the only way to kill the bacteria on turkey, so don’t wash the turkey

2. Separate

o   Separate raw turkey from fresh food

o   Use separate utensils, plates and cutting boards

3. Cook

o   Your bird is safe to eat once it reaches 165-170˚F

o   Remember that any stuffing in the bird needs to reach 165˚F at least too

o   Check the temperature in 3 places: thickest part of breast, innermost part of wing, innermost part of thigh

4. Chill

o   Refrigerate leftovers within 2 hours

o   Safe in fridge for 3-4 days

o   Safe frozen, but use within 2-4 months for best quality

o   Reheat thoroughly to a temperature of 165˚F

*Visit www.foodsafety.gov for more information.

Check out this month’s Hy-Vee Balance magazine for some new and healthy holiday recipes. Pick up your copy at the West Lakes Hy-Vee or click on the links to view the following recipes:

Skinny Cranberry Kombucha Cocktail (p.16)

Herbed Gluten-Free Dinner Rolls (p.35)

Apple Sage Dressing (p.36)

Citrus Winter Salad (p.38)

Light Green Bean Skillet Dish (p.38)

Stuffed Sweet Potatoes (p.38)

Packed-Out Bell Peppers (p.50)

Pumpkin Almond Curried Chicken (p.51)

-West Lakes Hy-Vee Dietitians Team

World Diabetes Day

According to healthline.com, 29 million people in the United States have a diagnosis of diabetes. Approximately 8 million people also have the disease but have not yet been diagnosed and are therefore unaware of their condition. With today being World Diabetes Day and November being National Diabetes Awareness Month, we wanted to take the opportunity to share information regarding this chronic condition as well as the services we offer specifically for diabetes and pre-diabetes at the West Lakes Hy-Vee location.

Even if you are not affected by diabetes personally, you likely know someone who is. Knowing information on the disease in terms of education and prevention is key to helping yourself or those around you who have the diagnosis. 

Diabetes 101

Diabetes is a disease that causes high blood sugar (glucose) levels in the body, due to an abnormality in insulin function or production. Symptoms associated with diabetes can be excessive thirst, hunger, and urination; fatigue; slow-healing sores or cuts; and blurry vision. The two most well-known types of diabetes are:  

Type 1 Diabetes

This type of diabetes is an autoimmune disease. The body’s immune system attacks and destroys insulin-producing cells in the pancreas. The cause for type 1 diabetes isn’t exactly known, but a combination of genetic and environmental factors are believed to play a role. Those with type 1 diabetes rely on daily insulin injections to manage the condition.

Type 2 Diabetes

In type two diabetes, the body’s response to insulin is impaired and/or a portion (not all) of the insulin-producing cells from the pancreas have stopped working properly. Insulin resistance is a cause for type 2 diabetes. Oftentimes lifestyle alterations can reduce the risk of developing type 2 diabetes. According to the Centers for Disease Control and Prevention (CDC), type 2 diabetes accounts for nearly 90 to 95 percent of all diagnosed cases of diabetes in adults.

Pre-diabetes

Pre-diabetes occurs when blood sugar levels are elevated above normal ranges, but not yet high enough to be considered a diabetes diagnosis. Pre-diabetes is reversible, so taking proper precautions to avoid or delay the onset of diabetes is important and possible.

Research suggests that 1 in 3 adults have prediabetes. Of this group, 9 out of 10 don't know they have it.

West Lakes Hy-Vee Dietitian Services 

Your West Lakes Hy-Vee Dietitians are here to help you with your diabetes and pre-diabetes care whether you’ve just been diagnosed, or if you’ve lived with the disease for quite some time.

Diabetes Education:

Our location is a certified Diabetes Education Accreditation Program through the American Association of Diabetes Educators (AADE). Having an accredited program allows us to bill certain health insurance companies for our diabetes education services. Producing blood sugars consistent with good control isn’t the only aspect involved with successfully managing diabetes. Whether you work with us in a group, or one-on-one, we’ll focus on the 7 Self Care Behaviors™ of diabetes management.

1. Monitoring

2. Healthy eating

3. Being active

4. Taking medications

5. Problem solving

6. Reducing risks

7. Healthy coping

Pre-Diabetes Education:

Sign up for group education through our National Diabetes Prevention Program (NDPP). This 1-year program is recognized by the Centers for Disease Control and Prevention (CDC) and is based on a study that proved lifestyle change, including subtle weight loss (5%-7% of total body weight) and physical activity (150 minutes per week), to be the best method for reducing the risk of developing type 2 diabetes. Both dietitians are certified lifestyle coaches and lead the program in a group-based setting, helping participants develop life-long healthful habits. The class is broken down into weekly sessions, bi-weekly sessions and monthly sessions.

Helmoglobin A1C Testing: ($35)

Hemoglobin A1C testing provides an indication of blood glucose control over the past 2-3 months. This test is a great way to evaluate the long-term control of your diabetes. Call or e-mail today to set up an appointment. You do not need to be fasting for this test and it takes approximately 15 minutes.

For more information on the West Lakes Hy-Vee Dietitian Services for Diabetes and Pre-Diabetes Education and screenings, contact Amanda or Natalie.

Amanda Devereaux, RD, LD; adevereaux@hy-vee.com

Natalie Hoefing, RD, LD; nhoefing@hy-vee.com

Office Phone: 515-223-7389

-West Lakes Hy-Vee Dietitians Team

November's Dietitian Pick of the Month: Cranberries

The November Dietitian Pick of the Month is cranberries; a super food full of vitamins, antioxidants, fiber and flavor. The peak of cranberry season is October thru December so this is definitely the right time of year to purchase some delicious cranberries and make tasty recipes. Try throwing together some quinoa, olive oil, garlic, bell pepper, dried cranberries and slivered almonds for an easy and tasty side salad. Because of their tart flavor you can also pair cranberries like you would lemons: in a dish or vinaigrette; in a sauce to pour over meats; in cottage cheese or yogurt for a simple snack. Don’t forget the traditional routes of adding them to baked goods or a nutritious trail mix!

As you can see cranberries are so versatile in cooking and food preparation that it is no wonder the little colorful berries are considered a popular superfood. As November begins start adding cranberries into your snacks and meals for a boost of flavor and to enjoy the added health benefits as well.

5 Reasons to Try Cranberries

1. Cranberries naturally contain compounds which may help in preventing urinary tract infections, ulcers and gum disease.

2. Dried cranberries are a good source of fiber with 2.3g per ¼ cup serving (10% of Daily Value).

3. Single-serve packs of dried cranberries are an easy grab-and-go snack. Pair with a good source of protein, such as almonds or low-fat yogurt, for a balanced snack.

4. Cranberries boast health benefits and are versatile to enjoy year-round in various forms, including fresh, frozen, dried and canned.

5. Cranberries’ tart and slightly sweet flavor makes them a delicious and nutritious addition to salads, yogurt, cottage cheese, overnight oats or in smoothies.

Cranberry Kombucha Cocktail

Makes 1 (6.5 oz.) drink | Total Time: 10 minutes

All you need: 

2 Tbsp fresh rosemary, plus 1 sprig for garnish, divided

1 cup fresh or frozen cranberries, thawed, plus 2 Tbsp halved cranberries for garnish

1/2 navel orange, chopped

1.5 oz. vodka (1 shot)

Ice cubes

1/2 cup cranberry kombucha

All you do:

1. Place 2 Tbsp rosemary in a cocktail shaker. Use a muddler to bruise the rosemary. Add 1 cup cranberries, orange and vodka. Use muddler to crush cranberries and the orange, releasing the juices. Add about ½ cup ice to the shaker. Cover cocktail shaker and shake well to blend ingredients.

2. Fill a cocktail glass with ice. Pour cranberry mixture through cocktail shaker strainer over ice in the glass. Top with kombucha. If desired, garnish with rosemary sprig and halved cranberries.

-West Lakes Hy-Vee Dietitians Team

Tips to a Healthier Halloween

It's that season again where candy, sweet treats, and other goodies are everywhere you look! While indulging in a piece of candy or two on occasion can be a part of a healthful diet, consuming too many sweet treats at one time can leave with a stomach ache and will put you over your daily limit for grams of added sugar.  In this blog, you’ll find tips to a healthier Halloween, so you can enjoy the season with your friends and family while still sticking to your nutrition goals.

Hand Out Healthier Treats or Try Out Non-Food Treats

Some of the best aspects of Halloween for many consists of handing out candy at the door, seeing all of the children in fun costumes, and getting to eat the leftover candy from handing out at the door during trick-or-treating night. One way to have a healthier Halloween is to try handing out healthier treats or non-food treats (small toys, bubbles, pencils). That way, when there are inevitable leftovers for you to munch on, they are healthier treats without as much sugar, while also providing healthy alternatives for the kids. You also still get to enjoy the festivities of Halloween with handing out treats or toys at the door during trick-or-treating and seeing all of the children enjoying the night! Try these mix & match recipes below to find a trail-mix the kids will love and so will you:

Mix and Match Ingredients for Trail-Mix

-Nuts: Almonds, pistachios, cashews, walnuts, peanuts

-Seeds (good substitute for those with peanut allergies): Roasted pumpkin seeds, sunflower, flax, hemp seeds

-Dried Fruit: Dried apples, cranberries, banana chips, pineapple chunks, raisins, mango

-Grains: Oats, Cheerios, Chex Rice Cereal, air-popped popcorn

-Sweets: M&Ms, dark chocolate chips, mini marshmallows, yogurt-covered raisins

Eat a nutritious meal before going out trick-or-treating

Before you enjoy the night with your kids trick-or-treating, try eating a nutritious and balanced meal before going out. Balancing protein, grains, vegetables and dairy should allow for optimal intake of any nutrient your body might be craving that could later disguise itself as a craving for sugary candy.

Moderation and Portion Sizes are Key

As mentioned previously, indulging in a piece or two of candy won’t sabotage your health and wellness efforts. If you have a large bucket of candy in your house calling your name, try to set aside one piece per day for you to have as a treat, rather than eating multiple pieces at one time.

In addition to moderation, portion sizes will help you be conscious of your health this Halloween. Luckily, the candy that gets handed out at Halloween is fun-sized. Imagine if it was tradition to hand out regular sized or king-sized candy on trick or treating night – that might make things for difficult.  

See the difference: 

A  King size Snickers® bar has 510 calories, 24 g of fat, 63 g of carb, and 255mg of sodium. Compare that to a fun size Snickers® with only 72 calories, 3.7 g of fat, 7 g of carb and 35 mg of sodium, the fun size is definitely the way to go.

Even if you end up eating two pieces of a fun sized Snickers®, you still are consuming less than 1/3 of the amount of calories and fat than the King size candy bar. Eating a couple pieces of fun sized candy will satisfy your sweet tooth while still being conscious of your nutrition.

Healthier Alternatives

Another way to have a healthier Halloween is to find alternatives to replace those candy bars. There are many healthier options that will satisfy your cravings in place of a candy bar. As an example, the trail-mix recipes listed above are a great way to have a sweet treat. The dried fruit and dark chocolate chips will satisfy your sweet craving, while the dark chocolate provides antioxidants and the nuts provide some healthy fat to your snack. Also, put those pumpkins to use and dry/roast your pumpkin seeds for another healthy snack. Add some of your favorite seasonings when roasting and you have a crunchy, tasty, healthy snack!

If healthify-ing your Halloween is of interest to you, we hope you find these tips helpful!

Happy Halloween! 

-West Lakes Hy-Vee Dietitians Team

Healthy Foods to try this Fall

Fall is here, which means colder weather and the craving of comfort foods, warm desserts and holiday favorites. Many of those tend to be high calorie foods that should be eaten in moderation. Luckily your West Lakes Dietitians have compiled a list of healthy fall food choices for you to try. With some clever substitutions, you can enjoy all of what fall foods have to offer while still staying healthy. From veggie noodles to healthy apple desserts we hope that you find something that you and your family will love.

Try these butternut squash spiral noodles for a great source of beta carotene and lutein. Simply follow instructions on the package, toss with tomato sauce, add a lean protein such as ground turkey sausage and you’ve got yourself a quick and easy dinner! Find these, along with many other varieties, in the produce area at your West Lakes Hy-Vee.

Tommy’s Superfood packages are pre-seasoned side dishes that are packaged in microwaveable steam bags. Tommy’s offers a variety of nutritious veggies and grains that are seasoned with non-irradiated spices and extra virgin olive oil. Find these in the Health Market frozen aisle at your West Lakes Hy-Vee.

This delicious riced cauliflower will make a great side dish this fall. With being made with 100% vegetables and having 85% fewer calories than rice, it can be enjoyed on its own or in your favorite recipes. Simply substitute riced cauliflower in any recipes that you would normally use rice, such as stir-fry. Find this in the frozen aisle at your West Lakes Hy-Vee.

Who doesn’t love the popular apple crisp dessert this time of year? Although it is certainly okay to indulge in moderation, try these kettle cooked apples by Big Slice for a much healthy form of apple crisp that is lower in calories, fat and sugar. Simply top with your favorite granola and eat it straight out of the bag! Find these, along with other flavors, in the Health Market at your West Lakes Hy-Vee. 

These ruby red, delicious, and nutrient rich Pom Poms make the perfect fall snack! They are not only rich in flavor, but also rich in antioxidants to help boost your health! Save the hassle of opening a fresh pomegranate and use these ready-to-eat fresh pom poms found in the produce section at your West Lakes Hy-Vee!

Who doesn’t love a movie night when the weather starts to get cooler? Movie nights and popcorn go hand-in-hand. Typical microwave or movie theater popcorn can be loaded in butter, which makes it a higher fat snack. Try this dietitian-approved alternative that is lower in calories and fat but high in flavor. There are many flavors offered in the HealthMarket at your West Lakes Hy-Vee.

-West Lakes Hy-Vee Dietitians Team

The Teal Pumpkin Project

FARE, the Food Allergy Research & Education, works to help the 15 million Americans living with food allergies through research, education and awareness. Their mission is "to improve the quality of life and the health of individuals with food allergies, and to provide them hope through the promise of new treatments."

Besides the various links of resources, activities, and information on the website, FARE also promotes education and awareness through a project called The Teal Pumpkin Project. This special project’s purpose is to raise awareness of food allergies, while promoting inclusion of all trick-or-treaters throughout the season of Halloween.

Q&A:

Why is this project important?

Halloween can be a tricky time for families managing food allergies. Many traditional Halloween treats aren’t safe for children with life-threatening food allergies. The Teal Pumpkin Project promotes safety, inclusion and respect of individuals managing food allergies. This worldwide movement offers an alternative for kids with food allergies, as well as other children for whom candy is not an option. It keeps Halloween a fun, positive experience for all!

What do I do if I want to participate?

Participating is simple. Pick up some inexpensive toys (stickers, pencils, mini water bottles, glow sticks, bubbles) and place a teal pumpkin and/or a free printable sign from FARE outside your home to show that you have non-food treats to hand out. Supporting the Teal Pumpkin Project is a simple gesture that can have a big impact.

You can purchase an already-painted teal pumpkin, here at the West Lakes Hy-Vee. 

How do I know which houses in my area are participating?

FARE is providing a map that allows people participating in the Teal Pumpkin Project to add their home address, street or neighborhood. Adding your household to the map shows your support and allows you to connect with other families in your area who are participating.

Why teal?

Teal is the color of food allergy awareness. It has been used to raise awareness about this serious medical condition for nearly 20 years.

*All questions and answers are from the foodallergy.org website*

EVENT: Family Halloween at Living History Farms

The Teal Pumpkin Project has many different events and activities to participate in throughout the United States. Here in Iowa, Living History Farms (Urbandale, IA) holds a Family Halloween event every year where the Teal Pumpkin Project is incorporated into the event. The fun event takes place October 19-22, 2017 and October 26^th-29^th, 2017 (5:30-8:30pm). Grab your family, some fun Halloween costumes, and attend the Family Halloween at Living History Farms this October!

Additional Information and Resources

The Food Allergy Research & Education (FARE) is more than just the Teal Pumpkin Project. They aim to educate and aware the public on daily life with food allergies; managing life’s milestones, anaphylaxis, newly diagnosed information, living well every day, and more. Through this education and awareness, they hope to help the millions of Americans living with food allergies live a better quality life and health, while providing them hope through the possible treatments. There are various tools and resources on the FARE website. Take a look at the FARE website so your family can be aware and even participate in events to support the Teal Pumpkin Project this Halloween season!

For more information on FARE and their cause, visit www.foodallergy.org or click on the following link: https://www.foodallergy.org/education-awareness/teal-pumpkin-project.

-West Lakes Hy-Vee Dietitians Team