HY-VEE BALANCE

PERMIT #320 MATTOON, IL 61938 pharmacy

BOX

LUNCH BY THE MACROS PAGE 30 RAISE the BARRE LONG, LEAN, HAIL TO THE BALLET-INSPIRED MACHINE RN PAGE 62 EA DISH ¢ . CHIEFS IT UP P N MAKE SEPTEMBER 2017SEPTEMBER • E20 ON TIME FOR OFF O PRE LL FAMILY SMITH RG GAAL MEALS PAGE 42 MEET VOLUME 1 ISSUE 5 ISSUE 1 VOLUME KANSAS CITY’S NO APPOINTMENT NECESSARY. HIGH DOSE AND QUADRIVALENT AVAILABLE. QUARTERBACK SEPTEMBER 2017 FUEL SAVER OFFER AVAILABLE TO MEDICARE RECIPIENTS. PAGE 18 SEE PHARMACY FOR DETAILS. RESTRICTIONS APPLY. $4.95 FREE IN-STORE

000 C1 Cover_7.24.indd 2 8/2/17 8:31 AM Gustare Vita Seasons Ad_FINAL.pdf 1 6/16/17 10:51 AM

SEPTEMBER LINEUPTHE ISSUE 2017 PRODUCT OF ITALY

14

JUMP AROUND!

56 SEPTEMBER

FIGHT INFLAMMATION

ALEX SMITH RONG 18 T 34 S TO THE BEAT When you can’t make it to Italy for dinner, we bring Italy to you. We’ve curated foods and flavors made 30 HEALTHY fresh by Italian families who truly enjoy life and love LUNCH what they do. You’ll be able to taste their passion for food in every bite. 12 GRAB 'N' GO BREAKFAST PROUDEXCLUSIVELY PARTNER AT OF THE MINNESOTA VIKINGS

VIKINGS.COM @VIKINGS MINNESOTA VIKINGS @VIKINGS

BALANCE | hy-vee.com 1

0C2-003 TOC_Ed Letter_ad split.indd 1 8/1/17 8:43 AM 0C2-003 TOC_Ed Letter_ad split.indd 1 8/1/17 8:44 AM EDITOR’S LETTER VOL. 1 ISSUE 5 SEPTEER

SEPTEMBERISSUE HY-VEE BALANCE HY-VEE PERMIT #320 MAT TOON, IL 61938

DRAYMOND GREEN AND MARCUS LUTTRELL. , Hy-Vee

performance whey * TM Each serving Honest of delicious , Natural & Bette calories a Performance Whey r Sports Nut nd 5g of dietary provides 25g of protein, 160 rition. help you better absorb and fiber. moreIn addition, quickly assimilate the digestive the protein,enzy spurring faster muscle repair and growth. mes it contains GOING FOR Check in with one of ripped whey * HY-VEEBALANCE the stars of Rio Designed to support muscle building while boosting your bod 320 PERMIT # PAGE burn body fat, Ripped Whey del , IL 61938 18 MATTOON Leucine drives muscle ivers 25g of protein for on y’s ability to efficient dige building while ly 1 stion of pr digestive enzyme 60 calories. caffeine otein. Carnitine s facilitate more now stimulate fat burning b , choline a Balance y bo nd a blend o osting metabolism. f guarana and explosive pre-workout Taking in * specific res supplements before trai ults, and Explosiv ning impr argini e Pre-Workout oves performance ne (3g) allow your is formulate and hard body to deliver d to deliver. Citrulline (3g) and -training m more blood and nutrients to PROTE uscles. Creatine ( IN 20 PER B PERFORMANCE G AR INS and beta-alanine (2.5g) improves3g) muscular endurance and strength. DELIC PIRE drives more intense muscle contractions, IOU D-BA S • CLEAN R • PROTE 18G IN FIBER 5G WITH ADDED WIT NET CARB 1G BC H ADDED S SUGAR AA & CH GLUTAMIN OCOLATE PR E B OBIOTICS ROWNIE BL N AST ATURALLY GLUTEN FLAVORED FREE NET W T 2.45 OZ (70g) GOLD

PROTEIN 20 PER BA PERFORMANCE G R INS DELIC PIRE protein bar IOU D-BA S • CLEAN R • PROTEI 18G N FIBER 5G WITH ADDED WITH A NET CARB 1G BC DDED S SUGAR AA & COOK GLUTAMINE IES N’ CREME PROBIOTI EXTREME CS N ATURALLY GLUTEN F FLAVORED REE N A delicious bar packed with protein - ideal for both men and women, ET W T 2.45 OZ (70g) athlete and non-athlete alike. Compare this amazing formula:

PROTEIN 20 PER BA PERFORMANCE G R 20g protein, probiotic, prebiotic, HEALTHY INSP DELICIOU IRED- S • CLEAN BAR • PROTEIN 18G FIBE 5G WITH AD WIT R NET 1G DED H ADDED CARBS S BCAA & P high fib U E GAR GLU ANUT BU P TAMINE C TTER ROBIOTICS HOCOLATE THU c NATUR NDER G -g A LU er - LLY FLAV TEN FRE ORED E all in a lutam NET WT 2. ine, BCA 45 OZ (70g) big 7 th OF JULY 0g natural bar. A, mct, 1g sugar, 4 available

GRILLING CREATINE * PAGE 28 Creatine is o ne of the most popular sports performance suppleme HOME ALONE nts, and Crea LAURIE FIVE BODY WEIGHT muscular enduranc tine fr om Performance I e and better recovery. nspired provide WORK OUTS I s N UNDER ANTHONY 50 M INUTES POST-WORKOUT BCAA THE DECK * HIT FULL-BODY PAGE 42 These amino acids drive protein s HERNANDEZ SWIMMING muscle s recover and grow more efficiently.ynthesis, helping Post-Workout your • 2017 MAY FILL THE TANK WORKOUTS BCAA pro E 46 vides an efficacio PAG amino acids with adde us dose of branched-c FOODS THAT KEEP YOU FULL d Glut hain PAGE GLUTEN-FREE amine and Electr 52 a Percentage of performance inspired olytes. 3 ISSUE 1 VOLUME FACE THE FACTS ON A GLUTEN-FREE DIET profits are donated to charity. * PAGE 32 by delivery. .com MAY 2017 $4.95 FREE IN-STORE

CHICAGO'S ALL-STAR FIRST “I KNEW WE HAD BASEMANO THE THE ABILITY RIZZOSAY GOODBYE T ” TO WIN. "LOVEABLE LOSERS." Receive PAGE 18

JULY2017 • GET MOVING THIS SUMMER WITH: sun’s out. savings in-store. FOODS THAT FUEL ROAD RACE TIPS

VOLUME1 ISSUE4

JULY 2017 $4.95 THIS JULY, HY-VEE IS GIVING AWAY® card UP TO $200,000 IN GIFT CARDS! FREE IN-STORE Swipe your Hy-Vee Fuel Saver + Perks See hy-vee.com for details. six issues for during the month of July for a chance to win a $5, $10 or $20 gift card. just $10! FOOD HEALTH LIFESTYLE 30 SUM IT UP 26 JOINT EFFORT 8 WAKE UP LIKE Beat the afternoon slump. Knee injuries are a rising CHRIS DOYLE Pack a lunch you can look concern for young athletes. Rise and grind with the head forward to. of strength and conditioning 38 BRAIN GAMES at the University of Iowa. 42 FAMILY MEALTIME Take better care of your Face the facts on family meals body’s control center. 18 ALEX SMITH and set kids up for success. Meet the veteran quarterback 54 PREVENTIVE PHARMACY of the Kansas City Chiefs. 56 FOODS THAT Don’t wait for symptoms to REDUCE INFLAMMATION look for solutions. Help your body fi ght chronic HY-VEE infl ammation. 64 COLD AND FLU Prep for the season at hand. healthy living

My days start early. With three boys ages 8, 6 and 3, I need to head to the gym by 5:00 a.m. There are a lot of people at the gym in the morning trying to balance their schedules and fi nd time for their health. Like them, if I don’t make time to work out in the morning, I won’t get there, so having a routine MARSHALL and consistency is key. SANDERS, The back-to-school season can add complexity. Take this time to establish PHARM D healthy habits for you and your family. To get my day started, I make or ASSISTANT VICE PRESIDENT, purchase smoothies. If I have to be at the offi ce early, I grab a bottled shake RETAIL PHARMACY and a banana. The challenge with kids is limiting sugar. A great breakfast HY-VEE, INC. option is oatmeal with walnuts and raisins. We also stock low-sugar cereals NUTRITION FITNESS WELLNESS and always have Greek yogurt. We do menu preparation for dinnertime, which 10 ANY WAY YOU SLICE IT 14 JUMP, JUMP 52 6 CLEANSING A Hy-Vee assistant has saved our tails forever. Having a plan is the most important step to having Cave to your cravings. This Fire up every muscle with MYTHS DEBUNKED vice president and father a meal ready to share as a family, even if the plan is to pick up premade meals gluten-free pizza recipe cuts one inexpensive piece of Freshen up your routine with of three, Marshall Sanders from Hy-Vee or eat together at the ballpark. Read about the benefi ts of family calories, not fl avor. equipment. tips on staying clean. knows maintaining a healthy meals on page 42 and commit to making dinnertime a priority. lifestyle comes down to Hy-Vee can help parents manage this busy time of year and help kids start LOOK FOR THIS ICON 12 BREAKFAST BITES 34 TO THE BEAT: HEART- 71 BABY SAFETY hard work, prioritizing and the school year strong. At the Hy-Vee Pharmacy, you can check to see what Counter the chaos of back-to- HEALTHY TRAINING Take note of the top 11 FOR RECIPES YOU CAN planning. His daily routine vaccines your child needs and get them taken care of on the spot or you can school schedules with items Safely start a new cardio at-home hazards facing starts with an early workout stop by for a fl u shot, all without an appointment. Read more on preventative MAKE IN 30 MINUTES from the Hy-Vee HealthMarket. children under 2. workout plan. services available at Hy-Vee in “An Ounce of Prevention,” page 54. OR LESS! and caps off with a family A new school year is an exciting time of change and growth. The pages 15 HONEYCRISP APPLES 62 RAISE THE BARRE meal around the table. ahead are fi lled with the information you need to make high marks in health. An apple a day has never This ballet-inspired workout tasted so good. tones and strengthens

2 BALANCE | September 2017 BALANCE | hy-vee.com 3

0C2-003 TOC_Ed Letter_ad split 2.indd 2 8/2/17 10:15 AM 0C2-003 TOC_Ed Letter_ad split 2.indd 3 8/1/17 12:52 PM ADVISORS

HY-VEE, INC. DONNA TWEETEN EXECUTIVE VICE PRESIDENT, CHIEF MARKETING OFFICER, CHIEF CUSTOMER OFFICER MARY FUHRMAN SENIOR VICE PRESIDENT, GOVERNMENT/ We asked our editorial contributors: INDUSTRY RELATIONS, CUSTOMER CARE MATT NANNEN SENIOR VICE PRESIDENT, What’s your time-saving healthy tip? DIGITAL DEVELOPMENT/BRAND AND IMAGE MARKETING WENDY HIATT VICE PRESIDENT, NUTRITION BRAND AND IMAGE MARKETING Craig Horswill SARA CANADY Clinical Associate Professor, DIRECTOR, BRAND IMAGE Kinesiology and Nutrition, LINDSAY TIMMONS DESIGN DIRECTOR University of Illinois Chicago AD STAFF High-intensity interval training is a good way AMY HOLDEN to train. I do a 20-minute workout where I do a HALEY MORAVEC hard one minute, and then an easy two minutes. BRITT BUSCH I’ll do that four to six times, so I end up burning MORGAN DYKSTRA 200 calories in that period of time. TEST KITCHEN RACHEL THALHUBER MEDICAL HEATHER RAY Dr. Joseph Brunkhorst, D.O., Sports Medicine and Knee, Hip GREY DOG MEDIA, LLC and Shoulder Surgeon at DMOS INTEGRATED MARKETING Orthopaedic Center, Ankeny, Iowa I would reinforce the importance of fl exibility WANDA J. VENTLING PRESIDENT, NUTRITION and proprioceptive strength. Therefore, doing Julie McMillin, RD, LD EDITORIAL AND CREATIVE DIRECTOR some quick, easy stretching when you fi rst ALISON HERR Assistant Vice President, get out of bed or even in the shower or while VICE PRESIDENT, ASSOCIATE EDITORIAL Retail Dietetics brushing your teeth will help keep your muscles AND CREATIVE DIRECTOR I utilize Hy-Vee Aisles Online, which helps and tendons healthy and decrease risk of injury. me plan our family meals and snacks for Proprioceptive strength will help decrease risk of KAITLYN CIMINO the entire week! This saves time at the store ankle sprains and can be improved with balance MANAGING EDITOR and in the kitchen. exercises. While standing at the kitchen counter, AARON VENTLING one can work on standing on one foot alone for SENIOR EDITOR PHARMACY 30 seconds. Once that is mastered, do it with LAUREN NORTHNESS your eyes closed. EXECUTIVE ART DIRECTOR Angie Nelson, DARA NEUBAUER Assistant Vice President, MEDICAL CONTRIBUTING ART DIRECTOR Retail Pharmacy MICHAEL GOSHON I save time by using the Hy-Vee Pharmacy mobile Dr. Matthew DeWall, M.D., Sports PREMEDIA/IMAGING DIRECTOR app to refi ll prescriptions and manage my current Medicine and Knee and Hip Surgeon CARLOS ACEVEDO medication list. at DMOS Orthopaedic Center, TEST KITCHEN DIRECTOR West Des Moines, Iowa KAREN DAVIS FOOD EDITOR FITNESS Try to fi nd time during your normal schedule to squeeze in some exercise. Lunchtime, MARY BUNTING Daira Driftmier, EDITORIAL ASSISTANT, FOOD STYLIST Hy-Vee KidsFit Director unexpected downtime and short breaks can all be used to save time and burn extra calories. My friends and I get together every other month STEVE COOPER at our local Hy-Vee for Simple Fix, a freezer-meal EXECUTIVE TEXT MANAGER prep class o‡ ered at select locations. We choose PHARMACY KRISTI CHEW 8 to 10 meals from a healthy database and split the Bob Ste€ COPY CHIEF cost. 3 birds, 1 stone: community with friends for my Hy-Vee Pharmacy Manager, mental and emotional health, meals for my family Albert Lea, Minnesota ADAM VENTLING EXECUTIVE VICE PRESIDENT, for our physical health and a money-saving tool for Have your prescriptions fi lled at the Hy-Vee our household, making Hy-Vee Simple Fix a lifelong BUSINESS DIRECTOR Pharmacy. Drop them o‡ at the pharmacy when ANDREW VENTLING tool for success. you enter the store and we can fi ll them while VICE PRESIDENT, you shop. Hy-Vee also provides the Repeat Refi lls OPERATIONS DIRECTOR program, which automatically fi lls prescriptions DAN AMBROSE for your maintenance medications so they are all PUBLISHER ready for you when you need them. BILL FRAME ADVERTISING SALES DIRECTOR MARY LEMKE ADVERTISING SALES EXECUTIVE DAVE DUGGAN ADVERTISING SALES EXECUTIVE

DOMINIC DiSAIA COVER PHOTOGRAPHER

Hy-Vee Balance is a product of Hy-Vee, covering health and Prices effective wellness issues; featuring Hy-Vee products, services and offers, September 1, 2017 through Johnsonville Flamed Grilled Chicken and advertisements from suppliers of Hy-Vee. September 30, 2017 Breast: select varieties 9 or 10.5 oz. Hy-Vee, Inc., Grey Dog Media, LLC, and any individual or party (while quantities last). represented in this work do not warrant or assume any legal © 2017 by Hy-Vee, Inc. All rights reserved. Printed in the U.S.A. liability or responsibility for the quality, accuracy, completeness, legality, reliability or usefulness of any information, product or Hy-Vee Balance recipes are tested by test service represented within this magazine. kitchen food technologists to guarantee that they are reliable, easy to follow and good tasting.

Please recycle after use. 4 BALANCE | September 2017

004-005 Mast-Ad_07-24.indd 4 8/2/17 10:17 AM 004-005 Mast-Ad_07-24.indd 5 8/1/17 8:50 AM DIETITIAN TIPS

Q: What are sugars? GET TO KNOW A: Scientifically, sugars are a class of carbohydrates. YOUR SWEETENERS There are many types of Q: Are natural sugars, including artificial glucose, fructose (sugar found in sweeteners fruit), lactose (the most common a healthy sugar found in milk), galactose option? 19 TSP. (another sugar found in milk), A: Artificial sweeteners AMOUNT OF SUGAR sucrose (table sugar) and are a better option if you RAW SUGAR PURE MAPLE HONEY CONSUMED BY THE From sugarcane or SYRUP From bees; an all- AVERAGE AMERICAN maltose (malt sugar). are trying to cut your sugar beets. Keep in purpose sweetener, Derived from maple PER DAY. (THAT’S AN Carbohydrates are needed calories. They can mind it has 16 calories tree sap; has a including for baking. still satisfy that per teaspoon. relatively high Has 21 calories per EXTRA 285 CALORIES!) for energy, so some natural sweet tooth. Just don’t sugar content. teaspoon. sugars are OK. overdo it. Everything About 17 calories per teaspoon. in moderation! Julie McMillin, RD, LD Q: What are the HY-VEE DIETITIANS: dangers of too Q: How much sugar A RECENT STUDY SHOWS Julie is a Registered Dietitian and should we have? THAT FOODS WITH the Assistant Vice President of Retail much sugar? A HIGHER GLYCEMIC Dietetics for Hy-Vee. Talk to the A: The new dietary guidelines A: Eating and drinking too many INDEX CAN INCREASE dietitian at your local Hy-Vee for help recommend that no more than HUNGER AND STIMULATE high-sugar foods can potentially result managing the sugars in your diet! 10 percent of your daily calories THE BRAIN TO FORM in poor nutrition, weight gain, increased come from added sugars. For most CRAVINGS OVER A triglycerides and tooth decay. Added COCONUT STEVIA AGAVE of us this is no more than 100 to SUGAR Derived from a plant; A plant extract; PERIOD OF TIME. sugar is a simple carbohydrate with very 150 calories, or 25 to 36 grams. From the coconut has no calories. comes in granular little nutritional benefit and a heavy palm. Has a lower Commonly used as a or liquid form. Low load of calories. Foods and beverages glycemic index (rate beverage sweetener. glycemic index high in sugar generally contribute to Q: How can customers at which blood sugar and has about rises) than raw sugar. 20 calories per AND extra unwanted calories in your diet. cut back on sugar? About 90 calories teaspoon (liquid). OF50% THE ADDED per teaspoon. Q: Why is sugar in so A: SUGAR IN Eat whole foods instead of OUR DIETS many foods we eat? sugary treats. Eat more protein, “I OFTEN ENCOURAGE CUSTOMERS TO OPT COMES FROM A: Taste is the number one reason which digests more slowly and FOR NATURAL SUGARS SUCH AS HONEY OR RAW BEVERAGES. sugar is added to so many products. will help you feel full longer, and SUGAR OR COCONUT SUGAR. BUT SOMEONE WITH However, sugar can also play an DIABETES MANAGING THEIR GLUCOSE LEVELS WILL fill up on whole grains with plenty important function in many products. WANT TO OPT FOR STEVIA OR AGAVE.” –JULIE McMILLIN of fiber, which will give you the Q Baked products require sugar not only THE LEADING for taste but for a desirable texture prolonged energy your body needs. SOURCES in OF U.S. ADDED diets and color. A little is needed in bread SUGARS to help it rise effectively. Sugar also are sugar-sweetened Q: Where can you find beverages, grain-based helps to balance the acidity of foods unexpected sugar? WAYS TO HELP CURB desserts like cakes and containing vinegar and tomatoes, and it cookies, candy and dairy preserves produce in jams and jellies. A: Although some foods don’t seem YOUR SWEET TOOTH desserts like ice cream. sweet, look out for the hidden sugars. 6 A Condiments like barbecue sauce, salad 1. Freeze bananas 4. Snack on dressing and even ketchup can have

E and blend up an ice apples and natural some extra sugar. Most fat-free products cut out fat but may replace it with sugar, cream substitute. peanut butter.

H so get in the habit of reading the label. 2. Make a trail 5. Finish meals with a T SWEET mix with dark dessert of fresh fruit. chocolate chips. 6. Distract yourself

Cameron Sadeghpour Cameron 3. Fill up on water. from cravings with exercise.

TRUTH PHOTOS 6 BALANCE | September 2017 Sources: https://www.cdc.gov/nutrition/data-statistics/know-your-limit-for-added-sugars.html BALANCE | hy-vee.com 7 http://ajcn.nutrition.org/content/early/2013/06/26/ajcn.113.064113.abstract

006-009 Dietitian-MorningRoutine-Ad_07-20 2.indd 6 8/2/17 10:19 AM 006-009 Dietitian-MorningRoutine-Ad_07-20 2.indd 7 8/1/17 8:54 AM KANR07643117_KashiHyvee_Ad_Crops.pdf 1 6/22/17 11:59 AM

KANR07643117_KashiHyvee_Ad_Crops.pdf 1 6/22/17 11:59 AM

KANR07643117_KashiHyvee_Ad_Crops.pdf 1 6/22/17 11:59 AM

KANR07643117_KashiHyvee_Ad_Crops.pdf 1 6/22/17 11:59 AM

MORNING ROUTINE WAKE UP like Chris Doyle

STRONG FOUNDATION In his 19th season with the University of Iowa Hawkeye Football program, Chris Doyle is one of the top strength and conditioning coaches in America and a centerpiece of the team's success. He Over the past helped coach the program to 14 bowl CHRIS DOYLE 15 years, “Our role in games since 2001, of which 10 have 89 percent of • Executive Director of been prestigious January bowl games. Iowa's senior strength and University of Iowa Football Throughout his career, Doyle has coached starters were conditioning is to • Director, Strength and 202 student athletes to the NFL, NHL selected in the reduce the risk Conditioning for Iowa Football and NBA and mentored 21 of his former draft or signed • Certifi ed Strength and assistants to become head strength and a free-agent of injury while Conditioning Coach (CSCCa) conditioning coaches elsewhere. contract. maximizing performance. That ORNING GRIND includes functional corrective exercise, » Doyle is up at 5 a.m. to lead team weight lifting, but first he mobility, recovery, takes a few moments to collect nutrition, speed his thoughts.

development, (Doyle) strength training »“[I] drink 16 ounces of water. and conditioning, Then I take about 20 minutes to get ready for the day mentally.” as well as preparing This includes reading, journaling mentally. We’re and 10 minutes of meditation. not training track athletes, body »After team workouts, Doyle builders or weight makes time for his own fitness. “I lifters. Improving like to condition with the bike, run

intervals, rower and elliptical.” football ability is Athletics of Iowa University Brian Ray/The what matters most. »For strength training he We are simply sticks to the basics with trying to help For breakfast, Coach barbells, dumbbells and develop our guys Doyle prefers coffee and kettlebells.

a nutrient-dense green into productive of , Courtesy (smoothie) smoothie with protein players on the powder, spinach, kale and blueberries. field who perform consistently at a

Create healthy habits with simple daily discipline. FollowFollow throughthrough withwith anyany routineroutine thatthat high level.” you want to stick to for at least 21 days and it’s likely to become a habit, according to notable –Chris Doyle Kashi Wa‡ es or Bowl: Kashi Go Lean Cereal, Kashi Chewy Granola Bars 25% o Kashi Go Lean 25% O Kashi Go Lean 25% O Kashi Go Lean research on psycho-cybernetics by Dr. Maxwell Maltz in the 1950s. select varieties Crackers or Cookies: or Chewy Nut Butter Bars: Powder: select varieties Dark Cocoa Powder Bars: select varieties

TIP Sadeghpour Cameron PHOTO 8 to 10.1 oz. $3.29 select varieties select varieties 16 oz. 1.58 oz. 7.95 oz. 4.25 to 16.3 oz. 2/$6.00 6.15 to 7.4 oz. 2/$7.00 8 BALANCE | September 2017

006-009 Dietitian-MorningRoutine-Ad_07-20 2.indd 8 8/1/17 12:55 PM 006-009 Dietitian-MorningRoutine-Ad_07-20 2.indd 9 8/1/17 8:54 AM P 010-011 MealMakeover-Ad_7.10 2.indd10

10 FREE VEGGIE GLUTEN MEAL AEOVER

BALANCE I |

September 2017 Z

Z -

A calories 180 Debating delivery? The recipe, recipe, The delivery? Debating Debating delivery? The recipe, recipe, The delivery? Debating stand 5minutes. Whisk ineggwhite andoil. sprout leaves. Top eachpizzawithadditional2Tbsp. mozzarella. broccoli, ¼cuptomatoes, ⅓cupzucchini andhalfoftheBrussels 1 gfiber, 1gsugar4protein 0 gtrans fat, 5mgcholesterol, 160mgsodium32 gcarbohydrate, Per serving( ice water. Chillleaves until cool. Remove from water anddrop into alarge bowl filled halfway with pot ofboilingsalted water. Reduce heat andsimmer3minutes. cooking spray; set aside. *NOTE: 6. BAKE 5. TOP 4. DIVIDE 3. PREHEAT 2. COMBINE 1. ⅓ cupBrussels sprout leaves, blanched,divided* ⅔ cupthinlysliced zucchini (about2oz.), halved, divided ½ cuphalved cherrytomatoes, divided ⅔ cupbroccoli florets, steamed, divided ½ cupHy-Vee shredded part-skim ½ cupHy-Vee pizzasauce, divided Hy-Vee nonstick olive oilcooking spray ½ tsp. Hy-Vee kosher seasalt 1 tsp. Hy-Vee Italianseasoning 2 tsp. goldenflaxseed meal 2¾ to 3cupsgluten-free all-purposebakingflour, divided 2 Tbsp. Hy-Vee Select extra virgin olive oil 1 eggwhite 1 tsp. agave 1 (¼-oz.) packet active dryyeast 1 cupwarm water (105°Fto 115°F) Total Time VEGGIE PIZZA GLUTEN-FREE begin to brown. Cut eachpizzainto sixslices. 30 minutes. spray. Cover withplastic wrap andlet riseat room temperature for until doughpullstogether into amound.Lightly spray withcooking on highfor 1minute. Gradually stir inremaining 1¼to 1½cupsfl our salt inalarge bowl. Add yeast mixture. Beat withanelectric mixer into 9-in.rounds. Bake 10minutes oruntil crusts beginto brown. baking sheet. Moisten handswithwater andspread doughhalves COMBINE above, above, mozzarella cheese, divided with bold fl bold with tender avor and each crust with¼cuppizzasauce, 2Tbsp. mozzarella, ⅓cup To blanchBrussels sprout leaves, carefully place inalarge 8to 10minutes oruntil cheeseismelted andtoppings dough inhalf. Drop eachdoughhalfonto aprepared stands up to takeout to up takeout stands 1 hour10minutes 1 slice) water, yeast, andagave inamediumbowl andlet FAST-FOOD PIA oven to 450°F. Lightly coat two bakingsheets with 1½ cupsflour, flaxseed meal,Italianseasoningand 4 gluten-free crust. crust. gluten-free fat : g 180 calories,4gfat

Serves 32g carbs , 1gsaturated fat, 1 2 9 gprotein gcarbs 27 6 gfat cal 200 protein 4 g 8/1/17 8:55 AM

PHOTOS Cameron Sadeghpour 010-011 MealMakeover-Ad_7.10 2.indd11 select varieties 12to 60ct. 20% off Renew Life Probiotics orCleanse: 20% OffBurt'sBees Protein Powder: select varieties 18to oz. 21.5 8/1/17 8:55 AM FIT FINDS HEALTH & WELLNESS FAQ

ONTHEGO 1 Q. Why has Hy-Vee decided to put health clinics in stores? Along with culinary expertise and 2 A. customer experience, health and BREAKFASTCOUNTER THE CHAOS OF BACK-TO-SCHOOL SCHEDULES WITH wellness is one of Hy-Vee’s three foundational pillars. In-store health HELPFUL ITEMS FROM THE HY-VEE HEALTHMARKET. clinics provide customers with access to convenient, affordable, high-quality health care and medical services within our stores and allow Hy-Vee to support customers’ 1 WATER ENHANCERS health needs. Boost liveliness with added vitamins and nutrients. 3 HY-VEE HEALTH: Q. What is Hy-Vee’s role 2 BREAKFAST BARS KRISTIN WILLIAMS in these clinics? Senior Vice President, Fuel up with a variety of low-fat, Chief Health Officer, A variety of health care providers high-protein energy bites. Hy-Vee, Inc. A. operate the clinics and staff them with professionals who are able to offer care 3 BLENDER BOTTLES to customers who walk in or call for an Mix up protein shakes and How many appointment. Hy-Vee provides space for the smoothies to-go in various Q. clinics through contractual agreements. reusable containers. health clinics 4 GLUTEN-FREE TOASTER PASTRIES are now open Q. How do customers benefi t Grab ’n’ go with a healthier version from visiting a clinic? of this popular morning treat. in Hy-Vee In conjunction with Hy-Vee dietitians and pharmacy services, the addition of retail health clinics in 5 FRUIT AND VEGETABLE POUCHES stores? A. Hy-Vee stores allows customers to seek health, wellness Don’t worry about squeezing 4 and preventive care all in one place. With today’s busy produce into your diet anymore. There are lifestyles, these clinics are critical to those in need of 8 A. Visit hy-vee 6 currently more convenient medical care for minor ailments, often at a .com/health TO-GO BOWLS than 58 health lower price than a visit to the doctor’s offi ce. to locate a clinic No time for the table? Take your 6 near you. favorite cereals with you. clinics open in What types of services can 7 Hy-Vee stores Q. SINGLE-SERVING MILK customers expect? Get your daily amount of calcium 5 throughout for strong bones. Specifi c services vary from clinic to clinic but overall, the health clinics the eight-state A. offer an easy way for people to seek treatment for minor illnesses or 8 EGGS-QUISITE PREPARATION region, with more medical conditions. Specifi cally, clinics can help customers avoid a Cook eggs in this microwaveable scheduled to open trip to the doctor’s offi ce or emergency room for minor health issues container in only 30 seconds. such as allergies or a sore throat. At some clinics, customers can in the future. obtain a physical for work or school. 9 PORTIONED PROTEIN SNACKS Snack between meals with these 7 portable packs of protein.

10 GRANOLA ON-THE-GO FAQ: AT THE PHARMACY Get your fi ber fi x with whole grains you can fi t in your purse. Flu shots are a fi rst • The Centers for Disease Control and • Each year’s vaccine is updated to line of defense and are Prevention (CDC) recommends adults fi ght the most recent strain(s) of the available at your local and children 6 months and older get fl u virus. Hy-Vee. Stop by your fl u shots. The best way to protect • There is a nominal fee that’s covered 9 store’s pharmacy for infants under 6 months old is to have by most insurance companies, 10 more information. everyone around them vaccinated. including Medicare and Medicaid. 12 BALANCE | September 2017 BALANCE | hy-vee.com 13

012-013 Finds-Pharamcy_7.7.indd 12 8/1/17 8:57 AM 012-013 Finds-Pharamcy_7.7.indd 13 8/2/17 8:41 AM BODY OOTCAP NUTRIENT POWER JUMP, ON THE ROPES HONEYCRISP APPLES JUMP! Skip your way to killer calves. Jumping rope offers 80 a triple-threat workout of speed training, cardio and CALORIES conditioning, so you can gain muscle while you lose pounds. 1 APPLE

1 BASIC JUMP ROPE FULL-BODY WORKOUT Tuck upper arms close to sides, using wrists and 7% elbows to rotate rope rather than shoulders. CARBS As rope’s rotation approaches fl oor, jump high enough to clear with feet together. Land on balls of feet with soft knees to protect joints from injury. Continue for 30 to 60 seconds. 2% VITAMIN A 2 BOXER’S SHUFFLE CARDIO Begin jumping rope with left foot forward and right foot back. With each revolution of the rope, alternate foot positions, landing on both feet simultaneously. 8% HONEYCRISP Continue for 30 to 60 seconds. VITAMIN C apples are exceptionally CRUNCHY and 3 CRISSCROSS SWEET. The COORDINATION ANTIOXIDANTS in Begin jumping rope normally. When rope 2% passes overhead, start to cross hands, IRON apples may protect completing the motion at hip level. Hands against some forms of should reach opposite hip as rope touches the cancer. Plus, apples are fl oor. Jump over rope, keeping hands crossed full of FIBER that helps you while rope rises. Uncross as rope passes overhead a second time. FEEL FULL LONGER, so you're likely 20% to consume fewer calories daily. FIBER

4 DOUBLE UNDER SPEED FRESH PICKS Begin jumping rope normally. Then, Percentages represent daily values. increase both the speed of the rope’s rotation and the height of the jump so Learn how to Jump AE the rope passes beneath feet twice SNAC PRESERVE Rope like a pro. Visit Rinse and pack an apple for a Layer apple slices onto a Soften apples in a saucepan youtube.com/Hy-Vee between each jump. healthy bite on the go, or dip fl atbread with grilled chicken with water and a sprinkle of precut slices into nut butters and blue cheese. Heat until cinnamon. Blend mixture into for extra protein. cheese is melted. homemade applesauce. Cameron Sadeghpour (this page and opposite) Cameron

Download a 30-day Jump Rope Challenge at hy-vee.com Sources: https://www.hy-vee.com/health/healthy-bites/honeycrisp-apples.aspx

PHOTOS https://www.ncbi.nlm.nih.gov/pmc/articles/PMC442131/ 14 BALANCE | September 2017 www.fruitsandveggiesmorematters.org BALANCE | hy-vee.com 15

014-017 Fitness_Nutrient_MEO_07.10 2.indd 14 8/1/17 9:02 AM 014-017 Fitness_Nutrient_MEO_07.10 2.indd 15 8/1/17 9:02 AM NUTRIENT POWER

Sweet and crispy homemade apple chips add fl avorful crunch to a salad. Use a mandoline to fall salad with easily cut thin slices.

SEPTEISSUEMBER crispy VOL. 1 apple ALEX SMITH JOINT EFFORT SUM IT UP! chips TO THE BEAT BRAIN GAMES Total Time 45 minutes plus baking READY, SET, GO! Honeycrisp Apple Chips Serves 4 6 CLEANSING MYTHS DEBUNKED 1 recipe Honeycrisp Apple Chips, below right AN OUNCE OF PREVENTION Hy-Vee nonstick olive oil cooking spray FOODS THAT REDUCE 2 boneless, skinless chicken INFLAMMATION breast halves ¼ cup chopped Honeycrisp apple RAISE THE BARRE ¼ cup Hy-Vee canola oil 2 Tbsp. Hy-Vee apple cider vinegar 1 tsp. finely chopped shallot 1 tsp. chopped fresh parsley ½ tsp. Hy-Vee kosher sea salt ½ tsp. Hy-Vee Dijon mustard ⅛ tsp. Hy-Vee black pepper 8 oz. Hy-Vee spring salad mix 1 medium head radicchio (about 4 oz.), cored and chopped ½ cup thinly sliced red onion ¾ cup Hy-Vee sliced almonds 3. TOSS together salad (about 3 oz.), toasted mix, radicchio ½ cup crumbled goat cheese and red onion. ¼ cup dried cherries Arrange salad mixture on 1. PREPARE Honeycrisp Apple Chips. four plates. Cut chicken into Spray a medium nonstick skillet with thin slices. Top salad with chicken, cooking spray and heat over medium almonds, goat cheese, dried cherries heat. Add chicken. Cook 20 minutes and Honeycrisp Apple Chips. Spoon or until chicken is lightly browned and 1 Tbsp. dressing over each salad; Make Apple 2½ hours. To crisp, remove from oven cooked through (thermometer inserted reserve remaining dressing for Chips at home. and cool. Store for up to 3 days at room To learn how, into the center of chicken reads 165°F), another use. temperature in an airtight container. visit youtube turning once. Set aside and keep warm. HONEYCRISP APPLE CHIPS: Preheat Makes about 3 cups apple chips. .com/Hy-Vee 2. COMBINE chopped apple, oil, oven to 225°F. Line two baking sheets Per serving with 1 Tbsp. dressing: vinegar, shallot, parsley, salt, with parchment paper. Slice two 440 calories, 24 g fat, 3.5 g saturated fat, mustard and pepper in a blender or Honeycrisp apples crosswise into 0 g trans fat, 75 mg cholesterol, 420 mg sodium, 28 g carbohydrates, small food processor. Cover and blend ¼–in.-thick slices. Arrange slices on 7 g fi ber, 15 g sugar, 35 g protein Dominic DiSaia until combined. baking sheets in a single layer. Bake for PHOTO 16 BALANCE | September 2017

014-017 Fitness_Nutrient_MEO_07.10 2.indd 16 8/2/17 10:44 AM 014-017 Fitness_Nutrient_MEO_07.10 2.indd 17 8/1/17 9:02 AM CHIEFS’ PRO BOWL QUARTERBACK ALEX SMITH IS MORE THAN A GAME MANAGER. HE’S ONE OF THE MOST EFFICIENT AND DEPENDABLE PLAYERS IN THE LEAGUE. HE’S THE BACKBONE OF A FOOTBALL REVIVAL IN KANSAS CITY THAT’S TRANSFORMED THE CHIEFS INTO A TOP FIVE WINNINGEST TEAM OVER THE PAST FOUR YEARS. THOUGH HE’S KNOWN FOR HIS LEVELHEADED CONSISTENCY ON THE FIELD, HE’S HAD A WINDING ROLLER- COASTER RIDE OF A CAREER. SMITH

Contagious passion is everywhere in Kansas City, and Dominic DiSaia and courtesy of the Kansas City Chiefs Smith credits his ongoing love of the game to the Chiefs’ unstoppable support system. “Around the community, the support they have for you here is so crazy,” Smith says. “The sense of pride for the Chiefs, the colors and Arrowhead Stadium … it all jumps out at you. You show Aaron Ventling PHOTOS up to Arrowhead on game day and it’s such a different feel of fans.” Smith thrives in the close-knit community, WORDS which brings back memories of playing college football, the fulfi llment of his childhood dream. In his fi rst season with the Kansas City Chiefs in 2013, Smith led the team to a 9–0 start and the team’s fi rst playoff win since 1994, rebounding from a two-win season the year before. Smith was recognized for his individual performance as well, earning his fi rst Pro Bowl selection. The team benefi ted from opening its playbook to him, implementing his previously underutilized rushing ability and making him a legitimate dual-threat option. ALEX

18 BALANCE | September 2017

018-025 Alex Smith_7.17 2.indd 18 8/1/17 10:09 AM 018-025 Alex Smith_7.17 2.indd 19 8/1/17 10:09 AM In his four seasons as the Chiefs’ starting quarterback, more,” Smith says. “I think when I was younger, sometimes ALEX SMITH Smith already holds the franchise record for career rushing I felt the weight of all that pressure in the form of anxiety.” yards by a quarterback (2,078), and his 312 consecutive His experience and boosted confi dence, along with an completions without an interception during the 2015 season aggressive new coaching staff, transformed the team into ranks second all-time behind Tom Brady. Statistically, a winner. The 49ers took the league by storm and broke an BIO Smith has had the best four-year start ever by a Chiefs eight-year playoff drought in 2011. quarterback, leading the team to 41 regular season wins and Even in light of this success, many still questioned whether AGE 33 three playoff appearances, closing out the 2016 season with Smith was the solution for the hottest team in football, HEIGHT/WEIGHT his second Pro Bowl appearance. powered by a physical run game and an attacking defense. 6'4" / 217 lbs. Heading into the next season, an underestimated Smith PATH TO VICTORY took this disrespect as a challenge and quickly became EXPERIENCE In college, Smith led the University of Utah to victory at the one of the league’s most effi cient quarterbacks, guiding his 13 years 2005 Fiesta Bowl and a national top-fi ve fi nish during his team to a 6–2 start and thoughts of a championship. Just COLLEGE Utah junior season. He was an All-American quarterback with when things couldn’t get better, he was sidelined with a all of the tools to be great. “I was a huge college football concussion and replaced in the starting lineup. He was later HIGH SCHOOL fan. My uncle coached at the college level, my dad played traded during the 2013 off-season to a struggling Kansas Helix HS college football. I loved being a student-athlete, playing for City Chiefs squad. This move turned out to be the perfect fi t (La Mesa, CA) your school and the selfl essness,” Smith says. for a guy who’s fueled by a deep passion for the game and Smith, a three-year graduate, was drafted in 2005 No. values the loyalty of die-hard Chiefs fans. 1 overall and praised as a savior by the San Francisco A 13-year veteran, Smith has experienced the gamut of CAREER STATS 49ers; he was given the keys to a franchise in distress professional football. He’s used those experiences to grow (AS OF 2016 SEASON) and expected to lead it to the promised land. He was a as a player, but more importantly to him, he has gained the PASSING TDS 157 talented rookie with high expectations. But after several confi dence to be comfortable with himself. “Nobody has an disappointing seasons fi lled with growing pains and a easy road, nobody. Tom Brady, Peyton Manning—all those PASSING YARDS revolving door of coaches and teammates, Smith became guys—Joe Montana. Nobody’s got it easy. Everybody’s road 27,846 a target of blame for eager fans and national pundits. His is different. Everybody deals with crap. It’s the guys that COMPLETIONS perceived inability to make game-breaking plays and his can handle it and move on that overcome, get better and 2,536 conservative approach made some question whether he keep getting up. Those are the guys that play a long time was the right fi t. and, I think, succeed ultimately,” Smith says. COMPLETION But Smith tuned out the noise, learned from his He’s no longer a wide-eyed rookie, only looking to avoid PERCENTAGE 61.7% experiences and continually looked ahead at the bigger mistakes. He’s a resilient, battle-tested quarterback—a RUSHING TDS 13 picture. “You learn to embrace the challenge. I learned to calculated surgeon between the hashes. He’s the real Chief RUSHING YARDS embrace game day … to embrace the expectations a little of Kansas City. 2,078

“I DON’T EVEN THINK ABOUT LEGACY. WHEN YOU PUT IN “THE CHALLENGE TO THIS MUCH TIME, I THINK IT’S MORE JUST THE CHALLENGE WIN A CHAMPIONSHIP. OF, ‘CAN WE DO THIS RIGHT? CAN WE FIND A WAY AS A TEAM? CAN I FIND A WAY AS A QUARTERBACK? CAN WE THE CHALLENGE TO BE FIND A WAY TO GET IT DONE?’ OBVIOUSLY, EVERY OTHER THE BEST THAT I CAN TEAM AND GUY IS TRYING TO DO THE SAME THING, AND BE, KNOWING THAT I WHO’S GONNA DO IT THE BEST?” -ALEX SMITH HAVEN’T DONE EITHER OF THOSE THINGS,” SMITH SAYS ABOUT

20 BALANCE | September 2017 WHAT MOTIVATES HIM.

018-025 Alex Smith_7.17 2.indd 20 8/1/17 10:28 AM 018-025 Alex Smith_7.17 2.indd 21 8/1/17 10:28 AM QUESTION. What’s the best way to keep a healthy lifestyle?

ANSWER. There are so many different ways to do it. Everybody has different ways. Yoga, dance, working out, CrossFit, you name it. Playing pickup, jogging, running, whatever. Whatever your deal is, go do it. Just keep doing and keep trying new things. Don’t be afraid. I think it’s easy to shy away from stuff. I think just keep going, learning, doing more.

QUESTION. What's your diet like?

ANSWER. When I’m in a routine, I try to eat really healthy, but at the same time I think you also have to have balance, and there’s gotta be times to let loose and you gotta know when you can do that. You can’t be so strict that you go crazy with it. I eat pretty clean, mostly natural and QUESTION. How do you fi nd balance in your life? Q&A organic stuff and certainly low-sugar. But there’s certainly times when you splurge. ANSWER. Obviously, in season, football takes a priority and rightfully so. It’s actually a fun dynamic. It’s so fun every year to QUESTION. Most surprising death on Game of Thrones? buckle down and have this big goal to work and strive for. A lot of people don’t get that in life. In the off-season, it definitely shifts. My ANSWER. (Spoiler alert!) Oh, you gotta go to Season One and Ned family takes a priority, because they sacrifice so much in season. Stark. You were such a fan of his, I couldn’t actually believe it, especially because it was the first season. His wife and son would be like number QUESTION. Was it your dream to play professional football? two in line. That was definitely pretty rough.

ANSWER. No. I dreamt about playing college football. I was a huge QUESTION. Has there been a new activity you’re terrible at? college football fan. I grew up on the West Coast, so you name the PAC 10 team. ANSWER. Oh, for sure. We have a basketball hoop in our locker room. The deal is, especially during the season, the quarterbacks play QUESTION. Did you play any other sports besides football? once a week. So every Thursday, we play “C-H-I-E-F-S.” I didn’t play in high school, but I grew up playing basketball. These guys are ridiculous. ANSWER. I grew up playing soccer, but I also played golf, They shoot all day in there, and they’re really good. So, yeah, I get crushed basketball and baseball growing up. I’ve skied since I was 2 years old. at “C-H-I-E-F-S,” so I make them play with trick shots. No straight shots. Snowboarding, skateboarding, you name the sport, I feel like I’ve done You gotta do trick shots. It gives me a much better chance. it. And that’s just the way it was. I was just very active, and that was the best part about growing up in San Diego. There was no winter. QUESTION. Any childhood nicknames? Year- round, I was playing sports.

ANSWER. Axe Handle, because I was skinny. QUESTION. How important is the mental side of sports?

QUESTION. What are your plans after football? ANSWER. There certainly are a portion of plays, playing quarterback, that you can’t prepare for. Your preparation is going ANSWER. I have this huge wealth of knowledge and I could take it to help you on those plays and timing and all the reps we do on the straight into something geared around football, whether it be coaching, practice field and that stuff. Football also is just an instinctive sport, or TV or analyzing. Part of me, though, is definitely of the mind-set and things break down and stuff happens, and your instincts have to that when football is done, I’m done, and I want to go do something else. take over and you have to trust them. Life is too short to keep it about the game, and I have too many other interests to not go try to explore those. So, I’m really torn with QUESTION. What are your thoughts on injuries from football? that. Luckily, I don’t have to make that decision today.

ANSWER. Very real. I won’t let my kids play until high school. They can play flag football and play all the other sports. I loved high school football and at that point, I think everybody’s kind of mature and there’s an even playing field.

22 BALANCE | September 2017 BALANCE | hy-vee.com 23

018-025 Alex Smith_7.17 2.indd 22 8/1/17 2:20 PM 018-025 Alex Smith_7.17 2.indd 23 8/1/17 10:09 AM QUESTION. What inspired kid and getting up for class and you to start the Alex Smith practice, and these guys had to Foundation? worry about where they were gonna sleep and what they were gonna eat ANSWER. I just grew up always that day. I couldn’t imagine doing NOTHING giving back, being grateful for what what these kids were doing. I have and knowing there are others out there that are less fortunate. It’s QUESTION. What do you MAKES always been ingrained in me. I grew hope to help them achieve? up volunteering. And then when I got drafted, I knew I wanted to do ANSWER. It’s all about staying something. in school, finishing school and YOU WALK being a normal kid. None of these QUESTION. How did you kids finish high school. They have decide you wanted to help so many mounting obstacles and support foster children? walk that path alone. So for me, THE WALK the whole goal is to help these ANSWER. When I first got kids focus on what they should be exposed to the reality of what focusing on. That’s just being a MORE THAN happens to foster kids as they age student and focusing on out of the system, I was 20 or 21, finishing school. and a lot of these kids were 18 or 19 years old, so I wasn’t that far QUESTION. How does the HAVING KIDS, removed from them. But I was foundation help these kids in a different world as far as life focus on school? experiences. My parents drove me up to college and moved me ANSWER. If these kids are ever ESPECIALLY into the dorms, and if anything gonna have a chance, you have to went wrong they were a phone call take some of that burden off of Not one to sit on the sidelines when there are away. These kids were 18 and were them. [The foundation] helps with others in need, Alex Smith is committed to the complete opposite. They were that, provides support, motivates, LITTLE embracing and serving the communities in takes out some of that stuff and which he plays. Shortly after being selected as getting dropped off at a shelter, not the No. 1 overall pick in the 2005 NFL Draft, college, and their stuff got thrown lets them be normal kids, normal Alex Smith got to work. into a trash bag and handed to 18-year-olds, worried about BOYS THAT them. They had a different reality. normal things. WATCH MY I was worried about being a college ON THE FIELD, ALEX SMITH IS A TENACIOUS LEADER EVERY MOVE. WITH UNFALTERING SELFLESSNESS. OFF THE FIELD, HE IS NO DIFFERENT. IN 2005, HE FOUNDED THE ALEX SMITH FOUNDATION, WHICH HELPS FOSTER TEENS TRANSITION SO THAT TO ADULTHOOD. TWENTY-THREE FORMER FOSTER YOUTHS HAVE GRADUATED FROM SAN DIEGO STATE UNIVERSITY SINCE 2005 THROUGH THE ALEX SMITH FOUNDATION CERTAINLY GUARDIAN SCHOLARS PROGRAM.

AFFECTS ME. — ALEX SMITH 24 BALANCE | eeme BALANCE | hy-vee.com 25

018-025 Alex Smith_7.17 2.indd 24 8/1/17 10:10 AM 018-025 Alex Smith_7.17 2.indd 25 8/1/17 10:10 AM IT’S TIME FOR YOUR KIDS TO TAKE A KNEE ach year, nearly 2.5 out of 35 million says. An ultracompetitive AND LEARN THE adolescent athletes across the United environment has youth States suffer sports-related injuries, athletes playing more than BASICS OF ONE 60 percent of which involve the knee. ever, with 60 percent of OF THE MOST But the pain doesn’t stop there. A 20-year-long study kids playing organized STRESSED by the American Academy of Pediatrics discovered sports outside of school- JOINTS IN THE that the rate of ACL tears, the most common knee based teams. To put it injury, has increased 2.3 percent annually among simply, kids are being BODY, BECAUSE Children ages 5 to 14 adolescents (ages 6–18). The worst part is, according pushed harder than ever account for nearly YOUTH ATHLETES to the Centers for Disease Control and Prevention to achieve athletic success ARE BEING (CDC), more than half of these sports-related injuries and it’s costing them their 40 PERCENT of all sports-related injuries SIDELINED AT AN were preventable. If injury treatment and prevention health. Developing growth have advanced farther than ever, why the increase? plates and lack of proper treated in hospitals, ALARMING RATE. Many experts credit overtraining as the main factor muscle maturity make according to the American WORDS Aaron Ventling in the rise of knee-related injuries. “This increase is it difficult for children Orthopaedic Society for PHOTOS Tobin Bennett likely the result of aggressive sports participation, to sustain such rigorous Sports Medicine. rather than any change occurring within children,” activities without injury. says Dr. Matthew DeWall, a hip and knee surgeon “Adolescent knees may at DMOS Orthopaedic Centers, who specializes in be more susceptible to sports medicine. “It’s becoming more and more chronic or overuse injuries, common for children and adolescents to participate in as younger athletes are competitive sports, often nearly year-round,” DeWall often the least involved in cross-training and strength, stretching and conditioning exercises,” DeWall says. APPLY THE (REST, ICE, COMPRESS AND “These more ‘boring’ R.I.C.E. TECHNIQUE aspects of sports are often ELEVATE) TO ANY INJURED JOINT FOR THE FIRST 24–48 HOURS overlooked or resisted by TO RELIEVE PAIN, LIMIT SWELLING AND PROMOTE HEALING the younger athlete but can UNTIL YOU SEEK A MEDICAL PROFESSIONAL. be vital to joint health.”

26 BALANCE | September 2017 See sources on page 28. BALANCE | hy-vee.com 27

026-029 Joint Effort_7.10.indd 26 8/1/17 2:22 PM 026-029 Joint Effort_7.10.indd 27 8/1/17 10:24 AM INJURY PREVENTION WITH DR. JOSEPH BRUNKHORST, D.O., SPORTS MEDICINE AND KNEE, HIP AND SHOULDER SURGEON AT DMOS ORTHOPAEDIC CENTERS: Q. WHAT ARE THE the risk of arthritis. Also, KNEE’D MOST COMMON maintaining a healthy KNEE PROBLEMS weight is important in THAT YOU SEE IN decreasing the risk of TO KNOW ADOLESCENTS? developing arthritis.

A. Overuse injuries are Q. HOW CAN The knee is a complex joint that allows the leg seen very commonly and PARENTS WITH to bend and support body weight. It connects include “jumper’s knee” CHILDREN PLAYING the thigh bone (femur) and lower leg (tibia and (pain or damage to the SPORTS PREVENT fibula) with four main ligaments (ACL, LCL, MCL patellar tendon) and KNEE INJURIES? “runner’s knee” (pain from and PCL) and a group of muscles. Known as abnormal contact and A. Listen and talk to soft tissue, this area is shielded by the kneecap movement patterns of the [your] kids. Make sure (patella). The kneecap is a sesamoid which is an patella). I also see patella they are getting enough uncommon type of bone embedded within soft FEMALE dislocations, meniscus rest and are not trying to tissue. Because of this somewhat unusual soft ATHLETES play through pain. There tears and ligament tears. tissue attachment, the knee is highly flexible. are four to six times are also ACL prevention In adults, the main knee However, range of motion comes at a cost, as more likely to injure prehab programs that can their ACLs than male problem is osteoarthritis. it puts the knee at a be initiated through sports athletes, according This is a degenerative greater risk of damage breakdown of the cartilage and usually involve specific to the International from stress loads. of the joint and the cause dynamic warm-up routines. Journal of Sports Two crescent- is multifactorial, but Every parent with a kid in Physical Therapy. genetics seems to play sports and every coach shaped pieces the biggest role. should be familiar with the of cartilage website stopsportsinjuries (menisci) (MCL) Q. ARE THERE .org. This website discusses act as shock how sports injuries can be MOVEMENTS WE absorbers to (LCL) SHOULD AVOID? prevented. For example, protect the it details what types of knee. A. Pivots, cutting and pitches should be thrown sudden stops put the knee and how many pitches (PCL) ligaments and menisci at can be thrown in baseball, increased risk of injury. As based on a player’s age. (ACL) one ages, these structures become more vulnerable to injury when undergoing the maneuvers.

Q. ARE THERE WAYS TO PREVENT JOINT DISEASES, LIKE

ARTHRITIS? the knee illustration) of (anatomy 62%OF SPORTS-RELATED A. Unfortunately, there really isn’t a pill you can INJURIES AMONG take to prevent arthritis. CHILDREN OCCUR Some people are more at DURING PRACTICE, risk to suffer from arthritis ACCORDING TO JOHNS due to their genetics. HOPKINS Sources: http://pediatrics.aappublications. Trauma is a predisposing MEDICINE. org/content/139/3/e20161877 www.nationwidechildrens.org/Document/ factor, and if one can avoid Get/120957 https://www.niams.nih.gov/health_info/Knee_ injury or repeated injury to Problems/ http://www.ucdmc.ucdavis.edu/sportsmedicine/ (anatomy of the knee illustration) of (anatomy Panchenko/Shutterstock.com Viktoriia the knee, they can reduce download/UCD%20Youth%20Injury%20 Prevention%20Flyer.pdf http://www.statisticbrain.com/youth-sports-statistics/ http://www.ucdenver.edu/academics/colleges/ medicalschool/departments/Orthopaedics/ PHOTO 28 BALANCE | September 2017 clinicalservices/sportsmed/Documents/WISH_ BALANCE | eem 29 SPORTSMED_Female%20Knee%20Injuries%20and%20 ACL.pdf

026-029 Joint Effort_7.10.indd 28 8/1/17 10:24 AM 026-029 Joint Effort_7.10.indd 29 8/1/17 10:24 AM CARBS Whole grain crackers have complex carbohydrates that are more satiating than refined grains found in white bread. These carbs take longer for your body to process, but are higher in fiber and other vital nutrients. +

PROTEINS Build and repair your cells with two hard- sum it up! cooked eggs and cheese for roughly a quarter of your daily protein needs. Filled with healthy heaheall++hyhy unsaturated fat, these proteins keep you full. PACK A PUNCH WITH A COMPARTMENTALIZEDlulunn LUNCH.chch BENTO BOXES, AVAILABLE AT HY-VEE, WILL HELP YOU SEGMENT + THE RIGHT RATIO OF CARBS, PROTEIN AND HEALTHY FATS TO POWER YOU THROUGH ANY DAY. PHOTOS Cameron Sadeghpour

What’s in the box? • 2 hard-cooked eggs • 1 cup strawberries • 1 cup broccoli • .75 oz. spreadable cheese • 15 grapes FRUITS & VEGGIES • 6 multigrain crackers A colorful mix of antioxidants and fiber, strawberries and purple grapes offer vitamins TOTAL NUTRITION: A, C and E while broccoli florets provide 410 calories, 20 g protein, vitamin K and the minerals needed for bone 46 g carbohydrates, and 18 g fat health and to help prevent blood clots. = BALANCE | eem 31

030-033 Sum It Up_6.26.indd 30 8/1/17 10:14 AM 030-033 Sum It Up_6.26.indd 31 8/1/17 10:15 AM + +

CARBS PROTEINS FRUITS & VEGGIES Pack a multigrain sandwich thin, cut into Fuel up with a Hy-Vee Greek yogurt, walnuts Lend a crunch with apple slices, filled with wedges, for this satisfying on-the-go lunch to and to-go pack of almond butter, each fiber and antioxidants that can lower the risk curb appetite and improve digestion. filled with magnesium, lacked by over half of cancer, diabetes and heart disease. Golden of Americans. Magnesium supports bone raisins provide a natural, sweet alternative to CARBS PROTEINS development and the immune system and processed candies. Multigrain pita chips are a nutrient- Two ounces of grilled chicken, a handful has been found to relieve certain levels of dense alternative to refined chips and of almonds and hummus form a healthy anxiety and depression. crackers, which are notorious for being serving of protein. Made from chickpeas, high in sodium and saturated fats, hummus is also a good source of fiber. known to increase risk of heart disease. For convenience, grill chicken breasts in advance to use throughout the week.

What’s in the box? • 4 oz. Hy-Vee vanilla Greek FRUITS & yogurt • ½ oz. walnuts VEGGIES • 2 Tbsp. golden raisins Fiber-filled dried cranberries take up little • 1 apple, sliced space. Foods you can cut or peel ahead • 32 g or 2 Tbsp. of time make packing a lunch easy. Load almond butter up on B vitamins to prevent weakness and • 1 multigrain fatigue with sliced cucumber, and fight viral sandwich infections with vitamin C-filled oranges. thin, cut into wedges

What’s in the box? • 2 oz. grilled chicken breast • 1 medium orange, sliced • ½ cup cucumber slices TOTAL NOW AVAILABLE AT YOUR TOTAL NUTRITION: • ¼ cup dried cranberries =NUTRITION: 610 calories, 24 g protein, LOCAL HY-VEE • 2 Tbsp. almonds 600 calories, 78 g carbohydrates, and 28 g fat • 9 multigrain pita chips 27 g protein, Eco One Bento Box: = • 3 Tbsp. hummus select varieties 76 g carbohydrates, each $8.99 and 24 g fat Sources: https://health.gov/dietaryguidelines/2015/guidelines/ http://fnic.nal.usda.gov 32 BALANCE | September 2017 https://health.clevelandclinic.org/2012/05/what-you-need-to-know-about-protein/ BALANCE | eem 33 https://www.ncbi.nlm.nih.gov/pubmed/16542786

030-033 Sum It Up_6.26.indd 32 8/1/17 10:15 AM 030-033 Sum It Up_6.26.indd 33 8/1/17 10:15 AM EASE IN & OUT isten to the beat of your EVERY WORKOUT SHOULD heart to gauge how to START WITH A WARM-UP AND EXERCISE IS THE ULTIMATE get the max from an aerobic workout without END WITH A COOLDOWN. A DEFENSE AGAINST HIGH BLOOD overstressing your body WARM-UP PREPS YOUR BODY and hurting yourself. FOR EXERCISE BY SLOWLY PRESSURE, HEART DISEASE, L“Starting moderate and building up to a higher INCREASING HEART RATE DEPRESSION AND OTHER HEALTH intensity is a good idea,” says Craig Horswill, AND BLOOD FLOW. THE Clinical Associate Professor, Kinesiology COOLDOWN ACCLIMATES IT PROBLEMS. IT’S TEMPTING TO GIVE and Nutrition, University of Illinois Chicago. TO RESTING STATE. FOLLOW Although he’s a fan of interval training (short IT WITH STRETCHES WHILE IT YOUR ALL. NO PAIN, NO GAIN, periods of intense anaerobic exercise with YOUR MUSCLES ARE STILL lower-intensity active-recovery periods), he WARM AND ELASTIC. RIGHT? NOT ALWAYS. MEGADOSING warns against overdoing it. “When you overdo it, you risk hurting your joints and spraining ON WORKOUTS CAN CAUSE MUSCLE muscles,” he says. “Mix it up. Walk a day, swim a day, bike a day, so you can rest body parts.” AND JOINT PAIN OR INJURY, NOT COUNT ON IT To exercise most effectively you need to Periodically check your heart rate to ensure it is gradually increasing during warm- TO MENTION BURNOUT. LUCKILY, understand your heartbeat. It tells whether up, at targeted speed for the workout, and slowly dropping during your cooldown. THERE’S A SWEET SPOT. HIT you’re working hard enough to get results without going overboard. Before you exercise bpm IT WITH WORKOUTS AND GET aerobically, find this heartbeat zone or range, 138 and monitor it throughout your routine. RESULTS WHILE KEEPING YOUR PULSE READING. WORKOUT HEART RATE ON YOUR OWN. Here’s how health and exercise experts To limit interrupting MACHINE. Some MONITOR. Wearable Once you’re in a BODY SAFE. generally suggest you find the bull’s-eye: your routine, check exercise machines bands and watches normal exercise • First, determine your maximum heart rate your pulse rate for 15 have built-in heart can be inconsistent, so routine, you can get WORDS Kristi Chew PHOTOS Cameron Sadeghpour (MHR). This is the upper limit of what your seconds and multiply rate monitors to make sure to find your a good idea of your cardiovascular system can handle during by 4 to get your beats calculate your target normal range over target heart rate by strenuous exercise. It can be found by per minute. Place heart rate and time and use manual listening to your body. subtracting your age from 220. The result your index and third provide ongoing methods if you see a High-paced breathing, represents the maximum number of beats per fingers over the radial readings. Follow surprising heart rate. heavy sweating and minute your heart should reach during exercise. artery, located under the manufacturer’s Some wearable tech inability to carry a • Next, calculate a percentage of your maximum the thumb, or on your instructions to enter even include calorie conversation after as a cruising zone for most of your workout. The neck to the side of your age and other counters and GPS for 10 minutes might American College of Sports Medicine suggests your windpipe over information. tracking distance and mean you should 50 to 65 percent of your MHR if you are just the carotid artery. number of steps taken slow down. beginning to exercise regularly and up to (biking, running). 85 percent if you are more experienced.

TO THE HEART-HEALTHY TRAINING

Sources: http://www.acsm.org/public-information/articles/2016/10/07/the-heart-rate-debate http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/Target-Heart-Rates_UCM_434341_Article.jsp#.WUfuVrGZNBx http://www.berkeleywellness.com/fitness/exercise/article/your-heart-beat-and-your-health 34 BALANCE | September 2017 BEAT http://www.acsm.org/public-information/articles/2016/10/07/basic-injury-prevention-concepts 034-037 To the Beat_07-13 2.indd 34 8/2/17 9:12 AM 034-037 To the Beat_07-13 2.indd 35 8/1/17 10:17 AM R

BODY TALK If your doctor says you can rev up the intensity, go for it! If you’re not there yet, build up to it. “The average person isn’t doing that much physical activity TO to start, and a moderate level is a good 60 idea,” says kinesiology and nutrition Professor Craig Horswill. A good starting TOOLS point could be walking 100 steps per minute on level terrain, starting with a OF THE TRADE 10-minute walk and eventually moving on 100 to a 30-minute walk (3,000 steps). Going CHECK OUT THESE COMMON TECH WORKOUT BEATS PER MINUTE IS beyond your ability risks burnout, muscle ACCESSORIES FOR AN ACCURATE AND CONSIDERED A NORMAL strains, tendonitis and more. Listen to RESTING HEART RATE. IN your body. These signs will tell you when CONVENIENT WAY TO TRACK YOUR ACTIVITY. you’re working too hard: CONSULT A PHYSICIAN BEFORE BEGINNING GENERAL, THE LOWER THE ANY EXERCISE PROGRAM. RATE THE MORE EFFICIENT SORE, TIGHT MUSCLES THE HEART FUNCTION. Start workouts slowly and build up. FACTORS THAT CAN Otherwise, muscles and joints can FITNESS TRACKERS tighten and become extremely sore. Track fitness or check vitals AFFECT RESTING RATE ARE The American College of Sports Medicine with these helpful workout ACTIVITY AND FITNESS recommends amping up in 5 percent accessories. Many common LEVEL, BODY POSITION increments each time the routine seems features track heart rate, AND SIZE. too easy. number of steps taken and stairs climbed and IRREGULAR HEARTBEAT calories burned and can Studies reported by Cleveland Clinic even sync to a compatible and Mayo Clinic said some endurance smart device or desktop SMART WATCH athletes who exercised extremely for computer, allowing you to Many of these devices offer marathons, triathlons and long-distance further analyze personal the same basic activity- cycling developed arrythmia and other fitness data. monitoring features as heart damage. fitness trackers, but with added Internet, music and INSOMNIA GPS capabilities. However, Research also indicates that even these extra benefits often moderate daytime exercise can have a come at a higher price. hormonal effect on some people, which can affect their nighttime sleep.

IRRITABILITY/DEPRESSION Anxiety, mood changes and depression can occur when your body is overstressed and constantly fatigued. “HEART RATE MONITORS ... LET YOU KNOW YOU'RE AT LEAST TAXING YOURSELF CHEST MONITOR Strap one of these devices around your chest to monitor pulse while you exercise. It can AND GETTING IN THE RANGE be wirelessly paired to smart devices and other tech THAT'S BENEFICIAL. workout accessories. –CRAIG HORSWILL, CLINICAL ASSOCIATE PROFESSOR OF KINESIOLOGY AND NUTRITION, UNIVERSITY OF ILLINOIS CHICAGO

Sources: http://www.acsm.org/public-information/articles/2016/10/07/basic-injury-prevention-concepts Source: http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/heart-rate/faq-20057979 36 BALANCE | eeme https://health.clevelandclinic.org/2014/09/can-too-much-extreme-exercise-damage-your-heart/ BALANCE | hy-vee.com 37 https://www.ncbi.nlm.nih.gov/pubmed/8594001 http://www.webmd.com/fitness-exercise/news/20090317/what-is-moderate-exercise

034-037 To the Beat_07-13 2.indd 36 8/1/17 10:17 AM 034-037 To the Beat_07-13 2.indd 37 8/1/17 10:17 AM Mental health is your emotional, psychological and social well- THE BRAIN MAY NOT BE A MUSCLE, BUT IT CAN STILL BE EXERCISED being—how you think, how you feel and how you behave. It helps LIKE ONE. AND JUST LIKE MUSCLES, IT NEEDS NUTRIENTS, ENERGY, determine how you respond to stress, relate to others and make choices. REST AND OVERALL GOOD HEALTH TO STAY IN TIP-TOP SHAPE. KEEP A number of factors can affect mental health, including genetics, chemical imbalances in the brain, having a family member who has THE LIGHTS ON UPSTAIRS BY MAKING YOUR BRAIN A PRIORITY. mental illness and experiencing abuse or trauma. “Mental health WORDS Frieda Wiley PHOTOS Cameron Sadeghpour is important at every stage of life, from childhood and adolescence through adulthood,” says Dr. James Ellison, M.D. REGULAR SWEAT-PRODUCING PEOPLE ALREADY FACING COGNITIVE EXERCISE INCREASES THE SIZE OF THE CHALLENGES CAN STILL HIPPOCAMPUS. THIS IS THE PART OF THE REAP BENEFITS OF PHYSICAL ACTIVITY. BRAIN THAT AFFECTS LEARNING AND “WHEN PEOPLE WHO COLLECTS AND STORES NEW MEMORIES. HAVE COGNITIVE COMPLAINTS HAVE AN HEALTHY Exercise is one of the EXERCISE REGIMEN, best things you can THEIR SYMPTOMS PSYCHE do to keep your mind PROGRESS MORE sharp. Regular endurance exercise RAIM AN G I N E Y O UGA RGA The left hemisphere MMstores longer-EESIt also regulates can facilitate new brain cell growth BRAIN AS THE controls analytical term memories. body temperature, SLOWLY,” SAYS DR. and preserve existing brain cells. HELP ALSO AND CAPTAIN OF A thought, reasoning, controls eye JAMES ELLISON, M.D. ISHIP. YOUR BODY ’S language and logic. CEREBELLUM movements and Additional benefits include: CONTROL CENTER, It also processes This heart-shaped allows you to create • Improved heart health YOUR BRAIN RUNS mathematical and tissue mass controls facial expressions. • Improved metabolism FLUID IN THEFLUID BRAIN. THE SHIP, TELLING scientific reasoning. the body’s balance • Regulated blood sugar levels The right hemisphere and coordination. It PITUITARY GLAND ALL OTHER BODY • Reduced inflammation in the body PARTS AND engages in more also fine-tunes motor It may be only the SYSTEMS WHAT TO abstract activities functions that allow size of a pea, but (which can affect memory and other DO. IT’S A HIGHLY and increases your you to eat, swim, the pituitary gland brain functions) COMPLEX JOB, AND awareness to music, walk and even write. plays a herculean NOURISH THE NOURISH TO DO IT, THE BRAIN art, imagination, role in many Strength training can also boost brain

HAS SEVERAL insight, and ability BRAIN STEM bodily functions. It MEMBRANE CELL THE OF PART UP OMEGA-3. IN RICH FOODS EAT LEVELS LOW CAN CAUSE power and increase concentration and MAKE FATTY OMEGA-3 ACIDS MEMORY. A SLUGGISH MAJOR PARTS. to process three- Found at the base regulates the release EACH ONE PLAYS dimensional images. of the brain just of many hormones decision-making skills.

A SPECIFIC ROLE The right hemisphere above the spinal in the body that THOUGHT FOR FOOD IN CONTROLLING controls the left cord, the brain stem affect growth, THE ACADEMY OF NUTRITION AND BODILY FUNCTIONS hand, and the left controls autonomic development and AND KEEPING THE hemisphere controls functions in the metabolism. Also DIETETICS RECOMMENDS YOU EAT BOAT ON COURSE. the right hand. body (the functions known as the master MORE OF THE FOLLOWING TO KEEP The approximate weight of the One part of the that do not require gland, it produces YOUR BRAIN HEALTHY: average human brain—about 2% cerebrum, called the conscious effort and orchestrates the CEREBRUM prefrontal cortex, or thought). These release of hormones • BERRIES • BROCCOLI of the total body weight of an Similar to a globe, located just beneath include digestion, and helps control • CAULIFLOWER • CHERRIES • KALE average human. the cerebrum is the forehead, hunger, thirst, sleep, other glands such Source: https://www.ncbi.nlm.nih.gov/ split into two halves processes short- blood pressure and as adrenal, ovaries, • SALMON • SARDINES • SPINACH pubmedhealth/PMHT0024736/ called hemispheres. term memory and emotional behaviors. thyroid and testicles. • TUNA • WALNUTS

Sources: http://www.umm.edu/health/medical/altmed/supplement/omega3-fatty-acids 38 BALANCE | eeme https://www.ncbi.nlm.nih.gov/pubmed/12595152 BALANCE | hy-vee.com 39 http://www.alz.org/braintour/3_main_parts.asp

038-041 Brain Games 7.7 2.indd 38 8/1/17 10:31 AM 038-041 Brain Games 7.7 2.indd 39 8/1/17 10:31 AM As you age, the brain becomes less adaptable to change. Keep your mind active with simple, engaging HEALTH HOST challenges. Take an alternate route to Pair your brain with a work or brush your teeth with your healthy body. Overall nondominant hand. well-being can help your mind stay sharp. 2 BREAK OPEN A BOOK OR LEARN A High blood pressure CHECSee how bright OUR you shine with BULB these can cause structural brainteasers from American Mensa, written damage to the brain. by Psychologist Dr. Abbie F. Salny. FOREIGN LANGUAGE. WHEN YOU LEARN Cut down on salt, keep active and aim for a healthy 1. There is at least one nine-letter SOMETHING NEW, THE STRUCTURE OF body weight. word that contains only one vowel. Do you know what it is? YOUR BRAIN CHANGES. High cholesterol may increase your risk of ANSWER dementia. Talk to your SLEEP ON IT 2. Tabitha likes cookies but not cake. doctor about cholesterol- Relaxation helps to reduce lowering medications. She likes mutton but not lamb, and she likes BRAIN okra but not squash. Following the same stress and decreases Obesity can lead to rule, will Tabitha like cherries or pears? inflammation (which FACTS diabetes, which increases can cause a cascade of ANSWER 3 The human your risk of dementia. problems, including memory loss Eat healthy portions and 3. What is the number that is one more than and inability to think clearly). brain works exercise regularly. Visit your one-tenth of one-fifth of one-half of 4,000? Sleep helps the brain rest, Hy-Vee dietitian for help 24/7/365 and store memory and rejuvenate in taking control of your ANSWER generates diet or to sign up for the itself. “Sleep is generally more enough Begin® for Diabetes lifestyle 4. Jane went to visit Jill. Jill is Jane’s only successful when a person management program. husband’s mother-in-law’s only husband’s establishes a regimen of going to electricity only daughter’s only daughter. bed and waking up at the same to power a What relation is Jill to Jane? Research shows that a time and aims for at least 8 hours severe head injury may have lightbulb. ANSWER a signifi cant impact on the of sleep,” advises Ellison. health of your brain. Reduce your risk of injury by wearing a seatbelt and employing PLAY A BRAINY GAME WITH FRIENDS. protective headgear for ELLISON RECOMMENDS PLAYING BOARD activities such as biking. GAMES SUCH AS SCRABBLE BECAUSE Some medications can decrease THE IMPACT OF SOCIALIZING NOT

your alertness and wreak havoc ONLY BOOSTS YOUR MOOD BUT MIGHT

on your memory. These include daughter.) her is ALSO ADD SOME YEARS TO YOUR LIFE.

is Jane’s father, his daughter is Jane, and Jill Jill and Jane, is daughter his father, Jane’s is BUILD YOUR BRAIN anticholinergics, antihistamines, husband mother’s (Jane’s daughter Jane’s 4. ACCORDING TO THE CLEVELAND CLINIC,

sedatives and antianxiety (4,000/2=2,000,/5=400,/10=40,+1=41) STUDIES HAVE SHOWN THAT WITHIN

only likes food with 2 syllables.) 3. 41 41 3. syllables.) 2 with food likes only ONE IMPORTANT ASPECT OF MENTAL HEALTH IS COGNITION, THE MENTAL

1. Strengths 2. Cherries (Tabitha (Tabitha Cherries 2. Strengths 1. Answers: medications, certain cholesterol A COMMUNITY, THOSE INDIVIDUALS medications and many more. Talk WITH THE GREATEST RATES OF ACTION OR PROCESS OF ACQUIRING KNOWLEDGE AND UNDERSTANDING to your doctor about medications SOCIAL INTERACTION EXPERIENCE THE THROUGH EXPERIENCE, THOUGHT AND THE SENSES. BRIGHTEN THE BULBS that may be affecting you. SLOWEST RATE OF MEMORY DECLINE. WITH REGULAR BRAIN-TEASING TRICKS AND EXERCISES.

Sources: https://healthybrains.org/brain-facts/ 40 BALANCE | eeme 4 BALANCE | hy-vee.com 41

038-041 Brain Games 7.7 2.indd 40 8/2/17 10:42 AM 038-041 Brain Games 7.7 2.indd 41 8/2/17 10:42 AM KIDS EAT

MAKE TIME FOR FAMILY FREE MEALS AND RAISE KIDS 3 TABLE TALK ALL SEPTEMBER WITH GOOD MANNERS. Lay the groundwork CHILDREN WHO EAT for success in school. REGULAR FAMILY MEALS According to a Harvard Graduate ARE MORE LIKELY TO School study, dinner RECOGNIZE RIGHT table conversations AND WRONG AND teach children more vocabulary than ,, ,, DEVELOP POSITIVE reading to them. F A M I LY ENEFITS SOCIAL BEHAVIORS More words mean FIVE better readers, which READYREADY SET SETGO GO SUCH AS FAIRNESS AND in turn means better OF EATING MEALS AT RESPECT. PLUS, students. In short, children of families T H E Hy-Vee is TOGETHER DINNER TABLES proud to be a that eat regular meals ARE A NATURAL together often show TABLE recognized leader AS A TEACHING GROUND better performance in National Family FOR CONVERSATION in schoolwork and beyond. Meals Month, FAMILY SKILL SETS. a nationwide event designed to promote 4 RUN THE CLOCK Healthy lives start with healthy eating. Keep control Mealtime means more time the signifi cant Get one free kids meal with each purchase of an adult entrée with a retail value of $9 or more. Free meal valid PROUD PARTNER of your family’s nutrition by prepping the foods they interacting. Let kids help with for kids 12 and under on The Grillerz™ menu items. Not valid with any other discounts or coupons. Dine-in only. HY-VEE NATIONAL FAMILY MEALS MONTH benefi ts of regular eat. Meals at home help parents manage kids ’ eating food prep and teach them family meals. This tricks of the trade or share habits, plus portion sizes and ingredients. In turn, a top-secret family recipe. 07.24_FamilyMeals_SeasonsUnilever.indd 1 September, gather8/2/17 12:46 PM your family and 2children and teens who share meals with their family three Through lighthearted meals reap the rewards or more times per week are less likely to be overweight and prep, family fun can turn a typical Tuesday into memories of time around and less likely to develop an eating disorder. that will last a lifetime. the table. With an assortment of products and services to help DISH IT OUT take the stress Set the scene for casual conversation with a clear purpose —to eat tasty food. A out of meal prep, no-pressure environment, family dinners are the perfect opportunity for regular Hy-Vee makes interaction. This helps strengthen three aspects of the family dynamic: it easy to fi t this COMMUNICATION Make mealtime a meeting point for the whole family (without important practice feeling forced or formal). For kids, regular meals at the table increase communication into even the and take the pressure off talking through tricky topics. Teens who eat family meals at busiest back-to- least five times a week have a much lower risk of using drugs and alcohol than teens INCLUDING KIDS school schedules. who eat two or fewer family meals per week. IN MEAL PREP Peak through the TRUST Build better relationships. According to the National Center on Addiction and ENCOURAGES pages ahead and Substance Abuse, dinners provide a time and place for family members to talk about visit hy-vee.com their day, which helps parents show kids they are a priority. Over time, this turns into THEM TO TAKE IF A HOME-COOKED myme for trust and interest. Studies show that children who eat frequent meals with their family RESPONSIBILITY MEAL FEELS LIKE A THING OF THE PAST, CALL THE KIDS more information have closer relationships to their siblings and parents. FOR HEALTHY TO THE KITCHEN TO HELP PREP, THEN SIT DOWN AND EAT and ideas! AWARENESS Keep tabs on your kids. Parents who consistently spend time with their EATING. TOGETHER. THE BENEFITS WILL BUILD A BETTER FAMILY! children can keep an eye on behavior patterns. This makes them more likely to recognize behavioral changes, which may be an indication of an issue. WORDS Kaitlyn Cimino PHOTOS Cameron Sadeghpour

Sources: https://www.fmi.org/family-meals-month/meals-matter https://www.centeronaddiction.org/the-buzz-blog/family-dinners-and-their-impact-teen-substance-use-–-insights-family-engagement-expert BALANCE | hy-vee.com 43 https://www.purdue.edu/hhs/hdfs/cff/wp-content/uploads/2015/07/pfm_spellsuccessfactsheet.pdf5 042-051 Ready Set Go_08.02 2.indd 42 8/2/17 9:29 AM 042-051 Ready Set Go_08.02 2.indd 43 8/3/17 8:11 AM TIP IN A DIGITAL WORLD OF TABLETS AND HASSLEFREEWAYS TO GET SMARTPHONES, IT’S NO FOOD ON THE TABLE FOR YOUR FAMILY SURPRISE TECHNOLOGY PLANNING STAGE CAN PLAY A LIST IT OUT Make grocery shopping a weekend task but start the planning stages early. Take stock of what you have ROLE IN MEAL on hand and evaluate your family’s schedule for the week ahead. Be realistic about what type of cooking you can fit in PREP, TOO. between ballet, soccer practice and parent-teacher conferences. The best weeknight recipes are meals that don’ t require USE HY-VEE too much time in the kitchen. Choose meals that share common ingredients, which can help save money and prevent AISLES ONLINE overbuying. Then, make a list and check it twice. TO CREATE THIS WEEK’S HEAD TO HY-VEE Avoid heading to the store hungry, stressed or in a rush. This often leads to overspending and a cart SHOPPING LIST full of cookies. Instead, approach each department with your list in hand and look for helpful products that can help you save time. Pick up Hy-Vee Short Cuts, precut fruits and veggies you can toss into a recipe, or grab microwavable instant rice AND HAVE YOUR from the frozen aisle. These small shopping tips help you save big later. GROCERIES DELIVERED, OR PICK THEM UP AT YOUR LOCAL PR E P S MARTE R HY-VEE STORE. FOCUS ON SIMPLE 3 NOT HARDER. MEALS EEN YOUR Aim for easy-prep recipes LEAVE STRESS OFF featuring healthful ingredients, PICKIEST EATER YOUR SHOPPING and save time with these tips: WILL APPROACH. LIST. Even if you don’t • Rethink the salad course. Don’t wait until everyone’s have the time to prep a starving to start cutting and peeling. Put out prechopped perfectly balanced meal, you can still fresh veggies they can eat now.

find family time over takeout.2 Visit • Double down on leftovers. THE LIST your local Hy-Vee for ready-to-go Plan coordinated meals so PURCHASE THESE ITEMS FROM HY-VEE TO MAKE THREE FAMILY-FRIENDLY MEALS: RAINBOW LASAGNA, SLOW-COOKER TURKEY CHILI AND BURRITO BOWLS. you can recycle Monday’s ingredients for a second round DAIRY NONPERISHABLES HY-VEE NO SALT ADDED HY-VEE NONSTICK OLIVE OIL GREEN BELL PEPPER dinner options so you can spend less DARK RED KIDNEY BEANS COOKING SPRAY later in the week. HY-VEE SHREDDED ANCHO CHILE POWDER GREEN ONION HY-VEE TOMATO PASTE HY-VEE SELECT EXTRA VIRGIN CHEDDAR CHEESE BOTTLED HOT SAUCE JALAPEÑO time in the kitchen and more time OLIVE OIL HY-VEE SHREDDED HY-VEE TOMATO SAUCE • Take it slow and steady. Put HY-VEE 33% LESS SODIUM LIME MOZZARELLA CHEESE OR CHICKEN BROTH RAW CASHEWS with the ones you love. your slow cooker to work with VEGAN MOZZARELLA SHREDS PRODUCE RED BELL PEPPER HY-VEE CRUSHED TOMATOES RED OR GREEN SALSA RED ONION quick-prep meals that cook on AVOCADO DOWNLOAD THE NEW HY-VEE MEAT HY-VEE EXTRA-CHUNKY SWEET POTATO OR YAM their own. GARDEN VEGETABLE PANTRY STAPLES BEET TOMATOES MARKET GRILLE APP AND YOU CAN 99%-LEAN GROUND PASTA SAUCE BUTTON MUSHROOMS TURKEY BREAST GROUND CORIANDER YELLOW ONION ORDER MEALS TO GO AND EVEN SAVE • Let Hy-Vee do the prep. HY-VEE INSTANT CILANTRO BONELESS, SKINLESS BROWN RICE HY-VEE GARLIC POWDER YELLOW SUMMER SQUASH EVERYONE’S FAVORITES TO A LIST. Purchase and shred a rotisserie CHICKEN BREAST HALVES CORN HY-VEE NO SALT ADDED HY-VEE GROUND CUMIN ZUCCHINI chicken to speed up recipes like BLACK BEANS HY-VEE KOSHER SEA SALT FRESH GARLIC the burrito bowls, page 49. 44 BALANCE | eeme

042-051 Ready Set Go_08.02 2.indd 44 8/2/17 10:56 AM 042-051 Ready Set Go_08.02 2.indd 45 8/4/17 2:07 PM ONLY 2 RAINBOW LASAGNA MINUTES OF WITH SPIRALIZED ZUCCHINI Total Time 1½ hours Serves 6 2. PREHEAT the oven to 450°F. Lightly coat two large 6. COAT an 8×8×2-in. baking dish with cooking spray. SLOW-COOKER PREP TIME rimmed baking pans with cooking spray. Spread ½ cup of pasta sauce on the bottom of dish. Add 1 cup raw cashews a layer of beets, followed by ½ cup cashew-mushroom 3. DRAIN cashews, reserving ¾ cup of the water. Add Hy-Vee nonstick olive oil cooking spray mixture and 2 Tbsp. mozzarella cheese. Continue by cashews and the ¾ cup cashew water to a blender. Cover adding a layer of roasted zucchini and sweet potatoes and 1 Tbsp. Hy-Vee Select extra virgin olive oil and blend 1 to 3 minutes or until smooth and thickened. 1½ tsp. minced fresh garlic then remaining ½ cup pasta sauce and 2 Tbsp. mozzarella 1 cup sliced button mushrooms 4. HEAT oil in a skillet over high heat. Add garlic and cook cheese. Add ½ cup cashew-mushroom mixture and a layer of summer squash. Finish with remaining ½ cup cashew- TURKEY 1 large sweet potato or yam, peeled (12 oz.) 30 seconds. Add mushrooms. Cook and stir for 3 minutes mushroom mixture and remaining ¼ cup mozzarella cheese. 1 large beet, peeled (6 oz.) or until mushrooms begin to brown. Remove from heat. Stir Top with spiralized zucchini. 1 medium yellow summer squash (12 oz.) cashew sauce into mushroom mixture. 1 large zucchini, halved (1 lb. 4 oz.), divided 5. CUT sweet potato, beet, summer squash and a zucchini 7. BAKE for about 35 to 45 minutes or until heated through CHILI 1 cup Hy-Vee extra-chunky garden vegetable half with a mandoline into ¼-in.-thick slices. Spray with and bubbly. Let stand 30 minutes before serving. pasta sauce, divided cooking spray and place in a single layer on prepared Total Time 20 minutes plus 3 hours on high Per serving: 140 calories, 8 g fat, 2 g saturated fat, ½ cup Hy-Vee shredded mozzarella, divided baking pans. Bake vegetable slices 20 to 25 minutes or until 0 g trans fat, 5 mg cholesterol, 150 mg sodium, or 6 hours on low Serves 8 tender. Remove pans from oven and set aside. Reduce oven 15 g carbohydrates, 3 g fiber, 6 g sugar, 5 g protein 1. BRING 2 cups water and the cashews to boiling over high temperature to 350°F. Meanwhile, use a spiralizer to slice Hy-Vee nonstick olive oil cooking spray heat in a medium saucepan. Remove pan from heat and let remaining zucchini half. 1¼ lbs. 99%-lean ground turkey breast cashews soak for 30 minutes. 1 medium yellow onion, chopped 1 red bell pepper, seeded and chopped 1 green bell pepper, seeded and chopped 1 recipe Chili Seasoning Mix, below 1 Tbsp. Hy-Vee tomato paste 1 (28-oz.) can Hy-Vee crushed tomatoes, undrained 1 (15-oz.) can Hy-Vee no salt added dark red kidney beans, rinsed and drained 1 (15-oz.) can Hy-Vee no salt added black GO VEGAN beans, rinsed and drained Simply sub 1 (8-oz.) can Hy-Vee tomato sauce in vegan mozzarella 2 medium tomatoes, chopped shreds for the Toppings (optional): thinly sliced green cheese. onions, chopped cilantro, chopped tomatoes, bottled hot sauce

1. SPRAY a stockpot with nonstick cooking spray. Place turkey, onion and bell peppers in stockpot. Cook and stir over medium heat until turkey is lightly browned and vegetables are tender. Add Chili Seasoning Mix and tomato paste. Cook and stir for 1 minute.

2. TRANSFER turkey mixture to a 4-qt. slow cooker. Add canned tomatoes, beans and tomato sauce. Stir to combine. Cover and cook on high for 3 hours. Stir in two chopped tomatoes. Serve chili topped with green onions, cilantro, chopped tomatoes and/or hot sauce, if desired. GET LEAN Hearty chili made in a CHILI SEASONING MIX: Stir together 2 Tbsp. slow cooker can be a ancho chili powder, 1 Tbsp. Hy-Vee garlic powder, healthy choice when made 1 Tbsp. Hy-Vee ground cumin, 1 tsp. ground with lean turkey. coriander and ½ tsp. Hy-Vee kosher sea salt.

Per serving: 240 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 45 mg cholesterol, 570 mg sodium, 32 g carbohydrates, 12 g fi ber, 9 g sugar, 28 g protein

46 BALANCE | eeme BALANCE | hy-vee.com 47

042-051 Ready Set Go_08.02 2.indd 46 8/2/17 9:06 AM 042-051 Ready Set Go_08.02 2.indd 47 8/2/17 9:45 AM Total Time 45 minutes Serves 4

FOR RICE: 2 cups Hy-Vee instant brown rice 2 Tbsp. lime juice 2 Tbsp. chopped cilantro

FOR SHREDDED CHICKEN FILLING: KIDS EAT 4 cups Hy-Vee 33% less sodium chicken broth 2 boneless, skinless chicken breast halves (about 1 lb.) 1 Tbsp. Hy-Vee Select extra virgin olive oil 1 Tbsp. ancho chile powder 1 Tbsp. fresh lime juice 1 Tbsp. chopped cilantro

TOPPINGS: 1 cup Hy-Vee no salt added black beans, rinsed and drained 1 cup chopped fresh tomato FREE 1 avocado, peeled and sliced BUILD YOUR OWN ALL SEPTEMBER Set burrito bowl ingredients out 1 cup sautéed bell pepper strips buffet style to let each family 1 cup sautéed red onion strips member personalize the meal to 1 jalapeño, thinly sliced* their own taste preferences. ½ cup sautéed corn kernels ½ cup Hy-Vee shredded Cheddar cheese ¼ cup green and/or red salsa

1. PREPARE rice according to package directions. Stir in lime juice and cilantro. Set aside and keep warm.

2. BRING broth and chicken breast halves to boiling in a large pot over medium- high heat. Reduce heat; cover and simmer 15 to 20 minutes or until chicken is fully cooked (165°F). Remove chicken and set aside on a cutting board until cool enough to handle. Discard broth or

BOWLS reserve for another use.

3. CUT chicken with the grain into thin slices. Using hands, shred chicken.

4. HEAT oil in a large skillet over medium- high heat. Add chicken and chile powder; cook, stirring constantly, until chicken is heated through and thoroughly coated with seasoning. Stir in lime juice and cilantro.

5. DIVIDE rice and chicken mixture among four bowls. Top with desired toppings.

*Note: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños, wear protective gloves.

Per serving: 330 calories, 6 g fat, 0 g saturated fat, 0 g trans fat, 55 mg cholesterol, 670 mg sodium, 37 g carbohydrates, 2 g fi ber, 1 g sugar, 34 g protein Get one free kids meal with each purchase of an adult entrée with a retail value of $9 or more. Free meal valid PROUD PARTNER for kids 12 and under on The Grillerz™ menu items. Not valid with any other discounts or coupons. Dine-in only. HY-VEE NATIONAL FAMILY MEALS MONTH BURRITO BALANCE | hy-vee.com 49

07.24_FamilyMeals_SeasonsUnilever.indd042-051 Ready Set Go_08.02 2.indd 48 1 8/2/178/2/17 12:461:57 PM PM 042-051 Ready Set Go_07.13 2.indd 49 8/1/17 10:35 AM

E

H B

T

E

S S

T A

T

’S I

WHO K N

I

THE BEST H

T

THE COOK U

IN YOUR T

O

FAMILY? Y

FAMILY

Y

H B W

TABLE D S N CONVERSATION T A AD M H STARTERS ER WHAT SUBJECT DO YOU L YOUVE EV LIKE THE MOST THIS YEAR? 1. SCHOOL BELL Use dinnertime to check in and keep a pulse on your child’s schoolwork. Find out about upcoming tests and assignments. PINEAPPLE BEST 2. DAY TO DAY MEMORY Keep conversation casual and be specific OF THE when asking questions. “ What did you YAYYAY OR OR NAY? NAY? do at practice?” can turn into a lengthy SUMMER discussion of sportsmanship or reveal a newly acquired ache or pain.

3. MEMORY LANE EST Relive the good old days. Talk about a P AR family trip everyone enjoyed or tell kids a T ICED TEA story they may not remember. O F Y OR O LEMONADE? 4. OPINION SECTION U

Toss around subjective questions and R

give everyone a voice. Ask about each

person’s likes and dislikes or pose an D

“imagine if” scenario. No one-word A answers allowed. Y

YOUR 5. DAYDREAMS FAVORITE Encourage everyone to set goals. Ask your kids about their aspirations for the BOO FOODS YOU future and talk about ways they can CANNOT achieve them. LIVE WITHOUT?

50 BALANCE | eeme

042-051 Ready Set Go_07.13 2.indd 50 8/1/17 10:35 AM 042-051 Ready Set Go_07.13 2.indd 51 8/1/17 10:35 AM 6 CLEANSING MYTHS SO FRESH DEBUNKED AND SO MYTH: CLEANSERS DRY OUT SKIN. ACTUALLY, A CLEAN REGULAR SOAP BAR CAN DRY OUT YOUR SKIN. TRY TRY NEW MYTH: TOO MUCH WASHING A BEAUTY BAR FOR A MORE HYDRATING FEEL, LIKE DOVE DOVE DAMAGES SKIN. Some people PURELY PAMPERING SHEA BUTTER BEAUTY BAR. THOUGH SHOWER believe that cleansing your IT MIGHT LOOK LIKE A NORMAL SOAP BAR, DOVE BEAUTY skin too much strips it of oils, 1 FOAM! encouraging it to make more. This BAR IS DIFFERENT. MADE WITH /4 MOISTURIZING CREAM, might be true if you use a drying, IT CLEANSES SKIN WHILE ALSO NOURISHING AND HELPING harsh product. Instead, stick to TO MAINTAIN ITS NATURAL MOISTURE. a gentle cleanser, like Dove. Or Dove Body Wash, Shower try new Dove Shower Foam for a Foam or Dry Sprays: lightweight, airy lather that rinses select varieties 3.8 to 22 oz. $6.99 quickly and hydrates skin. MYTH: SCRUBBING SKIN MAKES IT GLOW. Exfoliating a few MYTH: HOT WATER IS BEST. Wave good-bye times a week can be an to those hot, long steamy showers: Hot water can important part of your actually be bad for your skin. It can strip skin’s natural skin cleansing routine, moisturizing oils, leaving it dry and sensitive. So but remember to be gentle with yourself and if you’ve been experiencing dry skin, stick to avoid rough loofahs or warm water in the shower. scratchy sponges.

MYTH: YOU DON’T NEED MOISTURIZING WASH IF YOU MYTH: IT'S NORMAL FOR SKIN TO THIS IS A BIG HAVE OILY SKIN. FEEL TIGHT AFTER WASHING. If your MISCONCEPTION. WHATEVER YOUR SKIN skin feels tight after washing, TYPE, IT ALWAYS NEEDS HYDRATION IN you’re using the wrong ORDER FOR IT TO STAY LOOKING HEALTHY. shower products. All Dove ALL DOVE BODY WASHES CONTAIN A body washes are made with 100% GENTLE CLEANSERS NOURISHING FORMULA, WHICH HELPS AND 0% SULFATES and are KEEP ALL SKIN SOFT AND SMOOTH. the #1 DERMATOLOGIST RECOMMENDED BODY WASHES. 52 BALANCE | eeme

052-053 Dove Advertorial_7.18 2.indd 52 6 8/2/17 11:28 AM 052-053 Dove Advertorial_7.18 2.indd 53 8/1/17 10:39 AM Vitamins Though multivitamins aren’t necessary for all VACCINES Pharmacists are encouraging of us, Jane says they AT HY-VEE can help people with patients to talk more with us,” says poor diets or those The Centers for Disease Hy-Vee pharmacist Jane Allen. whose bodies lack some Control and Prevention “I might find out there is a family essential vitamins that estimates fl u shots may not be properly prevented 71,000 fl u- history of colon cancer—and know absorbing. To prevent related hospitalizations last it’s time to recommend a health health issues, Jane says, screening. Just in case.” “If someone is lacking in season. Stop by your local specifi c nutrients, they will Hy-Vee Pharmacy without defi nitely need to start an appointment to receive SICK OF BEING SICK? INSTEAD taking a multivitamin. a fl u shot. Most are covered OF STAYING ON DEFENSE, GO IF YOU HAVE Over-the- Nobody’s diet is perfect.” ON THE OFFENSE. PREVENT DIABETES counter drugs Ask for your pharmacist’s by insurance or Medicare. advice in selecting a Vaccinations include: ILLNESS RATHER THAN OR ARE Patients often ask about taking a daily multivitamin. FIGHT IT. TALK TO A HY-VEE PREDIABETIC, • Pneumonia (2 kinds) PHARMACIST FOR STRATEGIES small-dose, 81 mg • Shingles BUY A aspirin to lower risk FOR A HEALTHY LIFE. FEEL GLUCOMETER, of heart attack. It Supplements • Measles BETTER AND SAVE MONEY. WHICH is recommended While not intended to • Hepatitis for those who be a substitute for food, • DPT, or diphtheria, MEASURES have had or are at dietary supplements can SUGAR IN high risk of having provide you with essential pertussis (whooping YOUR BLOOD. a heart attack fi ber, nutritients and cough) and tetanus protective substances. combo shot TEST YOUR or stroke. Other AN OUNCE OF low-cost, over- Talk to your Hy-Vee BLOOD AT the-counter drugs pharmacist about LEAST TWICE include pills to tame the research backing products’ health claims. seasonal allergies, PREVENTI N A DAY AND Jane says, “Some prevent upper KEEP TRACK supplements are helpful respiratory tract but only if you take the OF YOUR infections and avoid Put a Hy-Vee pharmacist on your family’s Preventive care is key to avoiding big right type.” 168 health care team. Pharmacists can’t take medical bills, and pharmacists are trained to NUMBERS. irregularity. MILLION DOSES the place of doctors, but they can o er you guard against disease. You might stop at the The maximum projected number services that physicians can’t. pharmacy for a  u shot or get a pharmacist’s of given nationally  e focus for pharmacists has been suggestion for a supplement that can prevent FLU SHOTS changing in recent years. Not long ago, their a chronic condition from getting worse. HEALTH SCREENINGS: during the 2016-2017 flu season. jobs were all about ful lling prescriptions.  e Instead of buying an over-the-counter Your body by the numbers task seemed more about pills than people. But mixture with three or four ingredients, these now the focus is shi ing to the patient. Filling professionals can o er a single treatment that Prevent future medical and Weight Management osteoporosis screenings orders is part of the process, certainly, but will prevent complications and work best for problems, such as diabetes, by Program, a 10-week course using equipment from “If you don’t have time so is helping people understand more about your condition. going through regular health which helps patients manage Drake University. Patients’ options, such as disease prevention. “Pharmacists are truly—in our hearts— screenings. These include their weight and reduce risk foot bones are analyzed to to see your doctor, you measuring your blood sugar, for disease Hy-Vee also has determine if there is any “We are the most accessible health care educators. We want to make sure that you cholesterol, triglycerides, a diabetes-specifi c Begin® indication of osteoporosis—a can always see a Hy-Vee professional out there,” says Jane Allen, are getting everything you need.  e biggest weight and more. Pharmacists program to help customers deterioration of the bones— pharmacy manager at the Fleur Drive preventative really is just talking with a often recommend screenings, better manage their diet. becoming a future problem. dietitian for common Hy-Vee in Des Moines. “You don’t have to pharmacist and letting them know about which are usually carried out Some pharmacists also Hy-Vee pharmacists are make an appointment to see us; you don’t what is going on in your life and what you by Hy-Vee dietitians. offer special screenings. always ready to answer your health screenings,” have to go to the doctor’s o ce. We are are concerned about. Maybe we can help,” Hy-Vee also offers the For instance, Jane Allen health questions. always here and we will always take your Jane says. Begin® Healthy Lifestyle occasionally sets up free Jane Allen says. phone call.”

Sources: https://www.cdc.gov/flu/professionals/vaccination/vaccinesupply.htm https://www.cdc.gov/chronicdisease/pdf/2009-power-of-prevention.pdf 54 BALANCE | eeme https://www.cdc.gov/healthcommunication/toolstemplates/entertainmented/tips/preventivehealth.html BALANCE | hy-vee.com 55

054-055 Preventative Pharmacy_7.18.indd 54 8/1/17 10:40 AM 054-055 Preventative Pharmacy_7.18.indd 55 8/2/17 9:30 AM Total Time 40 minutes Serves 4 3. HALVE salmon fi llets lengthwise and place on a baking sheet. Lightly spray with cooking spray. Bake 1 cup dried farro for 12 minutes or until fi llets fl ake easily with a fork. 4 (4-oz.) salmon fillets 4. WHISK together oil, lemon juice, garlic and Hy-Vee nonstick olive oil cooking spray parsley in a medium bowl. Add farro and 1 Tbsp. Hy-Vee Select extra virgin olive oil toss until combined. 1 Tbsp. fresh lemon juice 2 garlic cloves, minced 5. DIVIDE farro mixture, spinach, strawberries, 1 Tbsp. finely chopped parsley, plus more for garnish jicama and blueberries among four plates. Top 4 cups baby spinach with salmon and cheese. Serve with Strawberry TIP Vinaigrette and lemon wedges. If desired, garnish 2 cups sliced strawberries THE OMEGA-3 FATS with parsley. 1 small jicama, peeled and cut into matchsticks FOUND IN FISH (about 1 cup) STRAWBERRY VINAIGRETTE: Combine ¼ cup white ARE MORE POTENT 1 cup blueberries, halving large berries balsamic vinegar, ¼ cup Hy-Vee Select extra virgin INFLAMMATION 1 oz. Gorgonzola cheese, cut into thin slices olive oil, 1 tsp. Hy-Vee stone ground Dijon mustard, FIGHTERS THAN THE 1 recipe Strawberry Vinaigrette, right ¼ tsp. Hy-Vee kosher sea salt and four strawberries Lemon wedges, for serving (with tops removed) in a blender. Cover and blend OMEGAS FOUND IN Fresh parsley, for garnish, optional until smooth. Makes ¾ cup. PLANTS. ADD SALMON Per serving with 1 Tbsp. vinaigrette: 610 calories, 1. PREHEAT oven to 450°F. TO A SALAD OF SPINACH 27 g fat, 6 g saturated fat, 0 g trans fat, 70 mg cholesterol, 340 mg sodium, 60 g carbohydrates, 15 g fi ber, 2. PREPARE farro according to package directions. AND BERRIES, WHICH 11 g sugar, 34 g protein Cool for 15 minutes. HAVE PHYTOCHEMICALS THAT ALSO WORK AGAINST INFLAMMATION. RRO FA salad Y- R baked sal R ith mo E w n B

reduce foodsINFLA thatM MATION In short bursts, a healthy immune system uses infl ammation to naturally stop damage and initiate the repair process after an injury or infection. But in a weakened state, often infl uenced by poor diet and other unhealthy lifestyle choices, our immune system can be confused into attacking healthy tissue, leading to long-lasting infl ammation that opens our Sources: http://www.health. bodies to disease. “Chronic infl ammation has side effects that aren’t good,” says Hy-Vee harvard.edu/staying- healthy/foods-that- fight-inflammation Dietitian Amber Groeling in Topeka, Kansas. “Eating deeply colored green, red and orange http://www.umm.edu/ health/medical/altmed/ vegetables and fruits, plus proteins rich in omega-3 fats, combats that problem.” Try the supplement/omega3- fatty-acids recipes ahead to fi ll up on foods that help reduce infl ammation. http://atvb.ahajournals.

Cameron Sadeghpour Cameron PHOTOS org/content/23/2/151 BALANCE | hy-vee.com 57

056-059 Foods Inflammation_7.26 2.indd 56 8/1/17 10:45 AM 056-059 Foods Inflammation_7.26 2.indd 57 8/2/17 11:31 AM tuna-tomatoSKEWERS Total Time 30 minutes BLUEBERRY- Serves 4 (two skewers each) Hy-Vee nonstick olive oil cooking spray 2 small red onions, cut into wedges 4 1-in.-thick tuna steaks (1½ lbs.), orange cut into 1-in. cubes 16 cherry tomatoes 8 (12-in.) metal or wooden skewers* power 2 fresh lemons, halved ½ tsp. Hy-Vee kosher sea salt

INFLAMMATION 2 Tbsp. fresh oregano leaves, smoothie PRODUCE optional Total Time 10 minutes Serves 6 • BEETS 1. PREPARE a charcoal or gas grill for • BROCCOLI direct cooking over medium-high heat. 1 cup unsweetened vanilla almond milk • CHERRIES Grease grill racks with cooking spray. 1 orange, peeled and halved • KALE red onions, tuna and cherry 2 cups Hy-Vee frozen unsweetened 2. SKEWER tomatoes on eight skewers. Lightly coat blueberries • ORANGES skewers and lemons with cooking spray ½ banana, peeled and sliced • RED PEPPERS and season with salt. 1 scoop vanilla vegan protein powder • TOMATOES 1 Tbsp. chia seeds, plus more for garnish 3. GRILL skewers and lemon halves for 3 Tbsp. fresh lemon juice FISH 2 minutes. Remove lemon halves once 1 cup ice cubes • MACKEREL grill marks form. Turn skewers and grill 2 minutes more or until desired doneness. 1. PLACE almond milk, orange, blueberries, • SARDINES banana, protein powder, 1 Tbsp. chia seeds, 4. GARNISH skewers with oregano, lemon juice and ice cubes in a blender in the NUTS + SEEDS if desired, and serve immediately with order listed. Cover and blend until smooth. • ALMONDS 3 lemon halves on the side for squeezing Pour into six 6-oz. glasses and garnish with • CHIA SEEDS over skewers. Slice remaining lemon half chia seeds. Serve immediately. FIGHT THAT MORE FOODS and serve with skewers. • WALNUTS Per serving: 80 calories, 2 g fat, *Note: If using wooden skewers, 0 g saturated fat, 0 g trans fat, soak in water for at least 30 minutes 0 mg cholesterol, 50 mg sodium, OTHER ITEMS 13 g carbohydrates, 3 g fi ber, 8 g sugar, • DARK before grilling. 5 g protein CHOCOLATE Per serving: 240 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, • GREEN TEA 90 mg cholesterol, 300 mg sodium, 8 g carbohydrates, 2 g fi ber, 4 g sugar, • EXTRA VIRGIN 40 g protein OLIVE OIL • TURMERIC "Blueberries have • WHOLE anthocyanins ... GRAINS that can fight off inflammation. Plus FAIR TRADE TUNA they're high in NATURAL BLUE YELLOWFIN TUNA fiber," says Hy-Vee STEAKS, AVAILABLE AT HY-VEE, ARE FAIR TRADE CERTIFIED™. HY-VEE Dietitian Amber WAS THE FIRST RETAILER IN THE NATION TO GUARANTEE THAT ALL TUNA ON ICE AT ITS SEAFOOD Groeling. COUNTERS IS CAUGHT IN A WAY THAT SUPPORTS FISHING COMMUNITIES AND DOES NOT HARM THE Sources: http://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation http://health.usnews.com/health-news/blogs/eat-run/2015/03/23/10-foods-that-fight-inflammation 58 BALANCE | eeme http://www.mayoclinic.org/nutrition-and-pain/art-20208638 OCEANS OR JEOPARDIZE TUNA POPULATIONS.

056-059 Foods Inflammation_7.26 2.indd 58 8/1/17 10:45 AM 056-059 Foods Inflammation_7.26 2.indd 59 8/1/17 10:45 AM Fall Savings

At your Hy-Vee Pharmacy, we provide more than just your medication. Your pharmacist will take the time to discuss your prescriptions and answer your questions — giving you complete confi dence in your care.

Colgate Total Yoplait Oui French Style Yogurt: Advanced select varieties 5 oz. 3/$4.00 Health Mouthwash 800 ml. $6.99

Colgate Toothpaste, Toothbrush or Mouthwash: select varieties 3.5 to 7.8 oz., each or 16.9 fl . oz. RETAILERRETAILER COUPON COUPON 9/1/17–9/30/179/1/17–9/30/17 SLUSLU 17070 17070 2/$7.00 CLIPCLIP AND AND REDEEM REDEEM AT AT CHECKOUT CHECKOUT $$5.005.00

Softsoap Premium Hand Soap or Irish OFFOFF Spring Soap Bar: select varieties whenwhen you you buy buy $20 $20 worth worth 8 to 11.25 fl . oz. or 3 ct. 2/$5.00 ANNIESANNIES ofof any any Annie’s Annie’s®® products products 1/21/2 PAGEPAGE

Softsoap Body Wash: select varieties PROVIDEDPROVIDED CouponCoupon needs needs to to be be presented presented & &is isredeemable redeemable instantly instantly at atregister, register, 15 or 18 fl . oz. 2/$6.00 purchasepurchase must must be be made made in ina singlea single transaction, transaction, all all Annie’s Annie’s products products qualify qualify bothboth regular regular price price and and sale sale price price Annie’s Annie’s items, items, total total of of $20 $20 must must be be before before salessales tax, tax, offer offer and and coupon coupon good good for for 9/1/17–9/30/17. 9/1/17–9/30/17. Palmolive Dish Soap or Murphy Oil Soap Spray: select varieties 32.5 fl . oz. or 22 oz. $2.99 AvailableAvailable at atBuy $20 of Annie's products, Suavitel Liquid Fabric Softener: get $5 O instantly select varieties 135 fl . oz. $6.99

© ©Annie’s, Annie’s, Inc. Inc.

060-061 Ads_07-13.indd 60 8/1/17 10:54 AM 060-061 Ads_07-13.indd 61 8/1/17 10:55 AM TARGET EVERY means sculpted arms, encourages long, lean MAJOR MUSCLE toned thighs and a muscle development. GROUP with micro lifted bottom. Many ARRE movements that sculpt barre studios integrate PROP SHOP I E AR and stretch. Barre motivational playlists Most studios will BREAK INTO THE BENEFITS OF BARRE AT HOME. ALL YOU NEED IS A STURDY CHAIR AND RAISE classes stem from the to keep students fired provide any equipment RAISE FOUR BASIC MOVES. work of ballerina Lotte up and heart rates your instructors choose Berk, who opened her pumping so they burn to implement. These first barre studio in fat while they break a often include hand New York City in 1971. sweat. Approachable weights, therapy bands THE Looking for a way to workout sequences and stability balls. Toss T T keep her body toned help engage students together a gym bag with Stand with right side to and flexible, Berk of all levels and include plenty of bottled water Focus on posture chair and right hand rested and core work developed movements a thorough cooldown and a hand towel. If you lightly on chairback, left to build strength that could help women to prevent injuries have a yoga mat, pack it arm lifted. Bring heels and burn more strengthen their and promote lean as well or pick one up at together with toes turned calories. Plus, outward slightly. Relevé; lift engaging core bodies in a manner muscle growth. your local Hy-Vee store. heels from floor. Plié; bend muscles around that keeps muscles a straight spine at knees to lower. Knees lean and supple. EMBRACE SUIT UP protects the back Pulse and plié your way to a Repeat 12–15 times per side should track over toes. BARRE Today, typical barre THE SHAKE Barre moves call for from injury. leaner bod. Through high reps and classes combine Berk’s Just before the point bare feet and fitted isometric movements, this ballet- work with practices of fatigue, many leggings or spandex T inspired workout tones muscles from yoga as well as students will feel their shorts. These options Stand with right side Pilates. Low-impact body begin provide the widest from the ground up. to chair and right hand moves protect joints to shake. range of motion and rested lightly on chairback. Step feet out wider than hips, turning toes slightly outward. Relevé; lift heels WORDSWORDS Kaitlyn Kaitlyn Cimino Cimino PHOTOS PHOTOS Tobin Tobin Bennett Bennett and offer a workout Don’t give up! The won’t make you timid from floor. Plié; bend at safe for all ages. goal of every class about sending legs knees to lower. Repeat, is to target specific into the air. A sports adding a bicep curl to Repeat 12–15 times per side SLIM DOWN muscles to be pushed bra for women and incorporate arm work. AND TONE UP to their limit, and loose-fitting tanks are HAR TH TABT BA Through small muscle that challenge equals the norm. For men, Stand facing chairback, contractions and change. Shaking compression shorts arm’s length away; hold micro movements, means you are are advisable under a chairback in both hands. barre classes burn fat, working hard enough pair of regular shorts. With ball between thighs, and create long, lean to transform your Many studios offer hinge knees and hips 90 physiques. Typical body. At the end of classes at increased degrees, stacking knees classes emphasize full- class you will have room temperatures to above ankles and shoulders body work, including plenty of time to pick up the workout above hips. Relevé; lift heels core, and retain many recover and stretch intensity. In those from floor. Engage core to of the traditional out tired muscles cases wear quick- keep spine straight. Squeeze Hold and pulse 30 seconds ball with tiny pulses. positions of Berk’s while they are still drying fabrics that will original concept. This warm and elastic. This wick away sweat.

E E T Stand facing chair, and hold chairback in both hands. Lift right leg back and up, Rise to your tippy toes in what ballerinas call a relevé. This keeping hips square to chair position tones calves, quads and find a class near you and right toes pointed. glutes for strong, sculpted legs. SEARCH ONLINE FOR A BARRE STUDIO IN Lower and lift leg or hold at YOUR AREA. top and pulse. Maintain a slight knee bend in standing Repeat 12–15 times per leg leg to protect joints. 62 BALANCE | September 2017

062-063 Raise the Barre_6.26.indd 62 8/1/17 10:51 AM 062-063 Raise the Barre_6.26.indd 63 8/1/17 10:52 AM HY-VEE PHARMACY YOURYOUR QUESTIONS QUESTIONS ANSWERED ANSWERED

pharmacy BALANCE HY-VEE PERMIT #320 MATTOON, IL 61938

BOX

LUNCH BY THE MACROS PAGE 30 RAISE the

ARN BARRE E LONG, LEAN, BALLET-INSPIRED MACHINE ¢ PAGE 62 . P HAIL N TO THE E20 DISH P OFF ON RE LO RG GALL IT UP A SE MAKE

PTE

NO APPOINTMENT NECESSARY. MB TIME FOR HIGH DOSE AND QUADRIVALENT AVAILABLE. ER 2017 • • 2017 ER FAMILY FUEL SAVER OFFER AVAILABLE TO MEDICARE RECIPIENTS. MEALS CHIEFS SEE PHARMACY FOR DETAILS. RESTRICTIONS APPLY. BE READY FOR VOLUME PAGE 42 1 ISSUE 5 ISSUE 1 SMITH SEPTEMBER 2017 $4.95 MEET FREE IN-STORE KANSAS CITY QUARTERBACK’S COLD PAGE 18 HY-VEE & FLU BALANCE

Y THE are found behind • A, SEASON SYPTO the counter; Acetaminophen Sick days are nothing to sneeze about. Stock up on these • C Use an otherwise look for (Tylenol), items to fi ght the cold and fl u, or better yet, stave them off: expectorant for OTC products with ibuprofen H Bottles come in all sizes—for a backpack, the glove compartment, a purse and every room in your house. Thoroughly a productive phenylephrine. (Advil, Motrin wash hands with soap and hot water. cough to remove Decongestants IB) or aspirin D Clean surfaces regularly (don’t mucus from the narrow blood are common forget your cell phone!), especially in the kitchen and bath. Keep a chest. For a dry, vessels, so people choices. Make sure stock of disinfectant wipes handy in each room. hacking cough try with high blood acetaminophen Stock up on cold and fl u relief, right, and purge your a suppressive with pressure or heart isn’t also in another medicine cabinet of any expired products. dextromethorphan. disease should be remedy you’re S Invest in quality tissues that won’t leave noses raw. NOW Additionally, nasal saline solutions can also help thin mucus and careful using them. taking. For children cleanse the nasal passage. To soothe dry or itchy eyes, look for eye • S 6 months or AVAILABLE drops. A humidifi er may help ease congestion and coughing. Some prescription • R younger, give only nasal sprays are Antihistamine acetaminophen. FOR DELIVERY TAL TO YOUR PHARACIST now over-the- options include The Federal Drug “Ask questions to make sure you’re taking products appropriately,” counter (OTC). those that help Administration SIX ISSUES says Bob Steffl , Hy-Vee Pharmacy Manager in Albert Lea, These steroid you sleep and warns against Minnesota. Read labels, including warnings, carefully so you don’t FOR JUST duplicate ingredients or mix incompatible ones. “Most over- nasal sprays help nondrowsy ones. using OTC cold and the-counter drugs now are combinations,” notes Steffl . “Some with infl ammation. Antihistamines cough drugs for have acetaminophen with a decongestant and an antihistamine. Decongestants in can help dry out a kids under age 6. Another will take out the antihistamine so it’s nondrowsy.” Look for

pill form that have drippy runny nose Bennett Tobin Bennett Tobin

(gym weights) (gym MilosJokic/iStock.com

medications that zero in on your specifi c symptoms. pseudoephedrine or watery eyes. $ PHOTO PHOTOS PHOTOS 64 BALANCE | September 2017 Source: http://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/ART-20046403?pg=1 10!

064-065 Pharmacy_Ad_07-27 2.indd 64 8/1/17 10:59 AM 064-065 Pharmacy_Ad_07-27 2.indd 65 8/2/17 11:32 AM GET THE

Jimmy Dean Simple Scrambles: select varieties 5.35 oz. 2/$5.00 GOODSHy-Vee shelves are stocked with deals. Save Snack Factory Jolly Time Microwave Pop Boca Meatless Patties or Budget Saver Pops: Balance Bar: EAS AdvantEdge Carb money by picking up the items shown here Veggie Sticks: Corn: select varieties Burgers: select varieties select varieties select varieties Control: select varieties select varieties 2 or 3 ct. 2/$5.00 10 or 12 oz. $2.99 18 ct. 2/$5.00 1.58 or 1.76 oz. 10/$10.00 4 pk. 11 fl . oz. $5.49 and throughout Hy-Vee Balance. 5 oz. $3.29

Bob’s Red Mill Cereal Cup: select varieties 1.81 to 2.36 oz. $1.99 50% O Nature’s Bounty Land O’ Frost Bistro Chobani Smooth Yogurt: Chobani Greek Yogurt Nivea Lip Care: King Oscar Seafood: Naked Juice: Jimmy Dean Delights select varieties each Favorites, Breakfast Cuts, select varieties Drink: select varieties select varieties select varieties select varieties Sandwiches or Frittatas: Canadian Bacon or Simply 2 ct. 5.3 oz. 3/$5.00 10 oz. 3/$5.00 .17 oz. 2/$4.00 2 to 4.38 oz. $1.99 32 fl . oz. 2/$8.00 select varieties Delicious: select varieties 12 to 22.8 oz. $5.99 5 to 8 oz. 2/$5.00

Van’s Gluten Free or Power Grains Wa– es or French Toast Sticks: select varieties 8 to 9 oz. 2/$6.00

Hansen’s or Blue Sky Soda: Jack Link's Jerky: Planters NUTrition: Starbucks Iced Co ee: Green Giant Mashed Lemon Grass Kitchen: Skinny Pop Popcorn: select varieties select varieties select varieties select varieties Caulifl ower: select select varieties select varieties 6 pk. 12 fl . oz. 2/$5.00 2.5 to 4 oz. $5.99 7.5 to 10.25 oz. $5.99 40 or 48 oz. $4.98 varieties 20 oz. $4.99 20 or 22 oz. $5.99 4.4 or 5.5 oz. 2/$5.00 (deposit where required)

Frigo Cheese Sticks, Pictsweet Farms Atkins Bars, Endulge or Fast Fixin’ Restaurant Bing Energy Drink: Nabisco Snack Crackers: Louisa Pasta: Eggland’s Best Large Eggs Kozy Shack Pudding: Parmesan Shredded Vegetables: Shakes: select varieties Style Breaded Chicken: select varieties select varieties select varieties 12 ct. $2.19 select varieties 4 to 22 oz. 2/$6.00 BREAKFAST Cheese or Ricotta cheese: select varieties 5 to 15 ct. or 4 pk. select varieties 12 fl . oz. 3/$5.00 12 to 16 oz. $3.88 16 to 22 oz. $3.99 select varieties 8 to 14 oz. $1.79 2/$11.00 20 or 22.75 oz. $7.98 5 to 15 oz. 2/$6.00

66 BALANCE | September 2017 TO GO

066-067 GetTheGoods_07-13.indd 66 8/2/17 8:50 AM 066-067 GetTheGoods_07-13.indd 67 8/1/17 11:02 AM COUPON VALID 09/01/2017 - 09/30/2017 SLU 17060 COUPON VALID 09/01/2017 - 09/30/2017 SLU 17080

** $5.00 $1.00 OFF OFF Rug Doctor Machine Rental Louisiana Sauce: original wing or hot 12 oz. Clip and redeem at checkout Clip and redeem at checkout

COUPON VALID 09/01/2017 - 09/30/2017 SLU 17120 COUPON VALID 09/01/2017 - 09/30/2017 SLU 17140 FruitFruit SnackSnack $2.00 $1.00 MadeMade fromfrom OFF OFF 1 lb. Di Lusso Premium Sliced Cheese Glade Atmosphere Candles or Plug In (minimum 1 lb. purchase) Scented Oil Refill: select varieties select varieties 4.2 oz. or 75 or 1.5 oz. Clip and redeem at checkout Clip and redeem at checkout

RealReal FruitFruit COUPON VALID 09/01/2017 - 09/30/2017 SLU 17100 COUPON VALID 09/01/2017 - 09/30/2017 SLU 17130 50¢ $2.00 OFF OFF Arctic Zero Frozen Dessert: Osteo Bi-Flex: select varieties 16 fl. oz. select varieties 28 to 120 ct. Clip and redeem at checkout Clip and redeem at checkout

COUPON VALID 09/01/2017 - 09/30/2017 SLU 17110 COUPON VALID 09/01/2017 - 09/30/2017 SLU 17050 $1.00 $1.00 OFF OFF Arla Cream Cheese: Califia Farms 100% Juice: select varieties 7 oz. select varieties 48 fl. oz. Clip and redeem at checkout Clip and redeem at checkout

COUPON VALID 09/01/2017 - 09/30/2017 SLU 17090

KIND Fruit Bites: select varieties 3.2 oz. $3.99 10/$10 Now it’s even easier to save money at Hy-Vee with hy-veedeals.com Pure Protein Bar: select varieties 1.76 oz. You’ll fi nd digital coupons, weekly ads, everyday low prices, *Not*Not aa lowlow caloriecalorie food.food. SeeSee nutritionnutrition exclusive sales and more — all on a mobile-friendly website. panelpanel forfor sugarsugar andand caloriecalorie contentcontent Clip and redeem at checkout

068-071 Coupons_Baby Safety_07.18 2.indd 68 8/1/17 11:04 AM 068-071 Coupons_Baby Safety_07.18 2.indd 69 8/1/17 11:04 AM Limit 1 total with coupon. Limit 1 total with coupon. Limit 1 coupon per customer. Limit 1 coupon per customer. recipe index SEPTEMBER 2017 MEAL MAKEOVER V GF option option Gluten-Free Veggie Pizza p. 10 NUTRIENT POWER OH Fall Salad with Crispy Apple Chips p. 16 BABY READY, SET, GO Get a handle on these common household hazards and Slow-Cooker Turkey Chili p. 46 V create a safe living environment for curious tykes. option Rainbow Lasagna with Spiralized Zucchini p. 47 Burrito Bowls p. 49 BATHTUB Always supervise children Surgery as generating unsafe decibel under the age of 5 during their baths levels of 110 to 150. Babies and young FOODS THAT REDUCE INFLAMMATION Limit 1 total with coupon. Limit 1 total with coupon. Berry-Farro Salad with Baked Salmon p. 57 Limit 1 coupon per customer. Limit 1 coupon per customer. and showers. More than children are at a greater risk of V 43,000 children are treated for hearing damage. option Blueberry-Orange Power Smoothie p. 58 bathtub- and shower-related Tuna-Tomato Skewers p. 59 injuries each year, according to ELECTRICAL OUTLETS Shield outlets Nationwide Children’s Hospital. with plastic covers or plugs to GFoption optionV prevent electrical shock. Each 30 MINUTES GLUTEN FREE VEGETARIAN CABINETS, DRAWERS & DOORS year 2,400 children are treated for OR LESS DISH Purchase and install childproof locks injuries caused by electrical outlets,

or latches to keep children out of the according to the Electrical Safety Hy-Vee complies with applicable Federal civil rights laws trash can, medicine cabinet, garage Foundation International. and does not discriminate on the basis of race, color, national or any other dangerous area. origin, age, disability, or sex. Hy-Vee does not exclude people FURNITURE AND LARGE OBJECTS Anchor or treat them differently because of race, color, national origin, age, disability, or sex. CARPETS AND RUGS Routinely smooth top-heavy furniture, mirrors, out carpets and rugs to avoid trips televisions and other unstable objects Hy-Vee provides: • Free aids and services to people with disabilities to Limit 1 total with coupon. Limit 2 total with coupon. The bad news: Injury and falls. When walking, clearance to walls or floor. Every two weeks, a Limit 1 coupon per customer. Limit 1 coupon per customer. from a child’s foot to the ground is child dies from a falling television or communicate effectively with us, upon request or when is the number one necessary, such as: much less than that for an adult. furniture, according to anchorit.gov. cause of childhood • Qualified language interpreters • Written information in other formats (large print, audio, deaths, according CLEANING SUPPLIES Store household OVENS AND STOVES Install oven knob accessible electronic formats, other formats) to the Centers for cleaners, laundry pods and other covers and door locks to prevent • Free language services to people whose primary language is not English, such as: Disease Control and poisonous chemicals out of reach children from accidentally using the • Qualified interpreters Prevention (CDC). of children. Employ childproof locks oven and causing injury or fire. • Information written in other languages upon request where needed. Every day, 300 children Home cooking equipment is the If you need these services, contact your local pharmacist. If The good news: are poisoned by these items (CDC). largest cause of childhood burns. you believe that Hy-Vee has failed to provide these services Injuries can be or discriminated in another way on the basis of race, color, national origin, age, disability, or sex, you can file a grievance prevented. Shop the DISHWASHER Keep machine doors SMALL OBJECTS The National Institute of with: Hy-Vee Civil Rights Coordinator, Attn: Legal Dept., 5820 aisles of your local closed when not loading or Child Health and Human Development Westown Parkway, West Des Moines, IA 50266, 515-267-2800, unloading. Open doors mean easy advises parents to watch out for Fax 515-327-2162, [email protected]. You can file a Hy-Vee for grievance in person or by mail, fax, or email. If you need help access to sharp objects, detergent tiny items or food lying around, as childproof cabinet filing a grievance, the Hy-Vee Civil Rights Coordinator is Limit 1 total with coupon. Limit 1 total with coupon. and a warm, damp environment that these are the number one source of available to help you. You can also file a civil rights complaint Limit 1 coupon per customer. Limit 1 coupon per customer. locks, doorknob can breed harmful bacteria. suffocation among toddlers. with the U.S. Department of Health and Human Services covers, smoke Office for Civil Rights, electronically through the Office for Civil Rights Complaint Portal, available at https://ocrportal. alarms and other LOUD NOISES Keep sound levels below WINDOWS Keep shut and install hhs.gov/ocr/portal/lobby.jsf, or by mail or phone at: U.S. items that help 85 decibels. Avoid exposing children window locks. Additionally, tie up Department of Health and Human Services, 200 Independence to harsh noises from car alarms, window blind cords to prevent Ave. SW, Room 509F, HHH Building, Washington DC 20201, protect children loud music and even common strangulation. Every year, 5,000 800-368-1019, 800-537-7697 (TDD). from common children’s toys. These have been children are injured from falling out of Complaint forms are available at http://www.hhs.gov/ocr/ household dangers. measured by the American Academy windows, according to the American office/file/index.html. Check out hy-veedeals.com of Otolaryngology-Head and Neck Academy of Pediatrics. ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-874-3972. today and start saving! Sources: https://www.nichd.nih.gov/health/topics/pediatric/conditioninfo/pages/causes.aspx https://www.anchorit.gov ATTENTION: Si vous parlez français, des services d'aide http://www.esfi.org/resource/how-protected-are-children-from-electric-shock-554 linguistique vous sont proposés gratuitement. Appelez le http://pediatrics.aappublications.org/content/128/3/455 https://www.cdc.gov/safechild/poisoning/index.html 1-866-874-3972. Limit 10 total with coupon. http://www.stanfordchildrens.org/en/topic/default?id=fire-safety-and-burns--injury-statistics-and-incidence-rates-90-P02978 http://www.nationwidechildrens.org/cirp-bathtub-and-shower-safety BALANCE | eem 71 Limit 1 coupon per customer. http://www.cyh.com/HealthTopics/HealthTopicDetails.aspx?p=114&np=304&id=1584

068-071 Coupons_Baby Safety_07.18 2.indd 70 8/1/17 11:04 AM 068-071 Coupons_Baby Safety_07.18 2.indd 71 8/2/17 8:52 AM 100061239-1hml_jots_hyvee_adHR.pdf100061239-1hml_jots_hyvee_adHR.pdf 1 1 6/19/17 6/19/17 4:35 4:35 PM PM

NOVEMBER ISSUE

ENJOYENJOY ENDLESSENDLESS TUREYTURKEYTUREYTURKEY OPRAH POSSIILITIESPOSSIBILITIESPOSSIILITIESPOSSIBILITIES

C C

WINFREY M M

Y Y Prep for HEALTHY HOLIDAYS with Hy-Vee CM CM Balance magazine. The MY MY upcoming NOVEER CY CY Jennie-O Fresh Ground ISSUE features everybody’s CMYCMY Turkey: original or Italian 16 oz. 2/$7.00 favorite celeb, OPRAH, and K K dishes on ways to stay fi t and FESTIVE. Whip up a guilt-free THANSGIVING or try our 2 DAYS OF

FITNESS challenge. servingserving servingsuggestionservingsuggestion suggestionsuggestion OOMOOOOMOO SHU SHU TURKEY TUREYTURKEYTUREY WRAPS WRAPS

INGREDIENTSNREDENTINGREDIENTSNREDENT DIRECTIONSDRETONDIRECTIONSDRETON 1 1 (16-ounce) (16-ounce) package package JENNIE-O JENNIE-O® ®Lean Lean Lean Lean Ground Ground Ground Ground Turkey Turkey Turkey Turkey CookCook ground ground turkey turkey as as specifiedspecified specifiedspecified on on the the package. package. Always Always cook cook JENNIEO.COMJENNIEO.COM 8 8 ounces ounces shiitake shiitake mushrooms, mushrooms, stems stems discarded discarded and and caps caps sliced sliced toto well-done, well-done, 165°F 165°F as as measured measured by by a ameat meat thermometer. thermometer. ENNEOOENNEOO 2 2 teaspoons teaspoons minced minced garlic garlic AddAdd mushrooms, mushrooms, garlic garlic and and ginger ginger root; root; stir-fry stir-fry 2 2minutes. minutes. 2 2 teaspoons teaspoons minced minced ginger ginger root root AddAdd bell bell pepper pepper and and cook cook 10 10 minutes, minutes, stirring stirring occasionally. occasionally. 1 1 red red or or yellow yellow bell bell pepper, pepper, cut cut into into short, short, thin thin strips strips AddAdd coleslaw coleslaw mix mix and and hoisin hoisin sauce; sauce; stir-fry stir-fry 3 3minutes. minutes. /JENNIEORECIPES/JENNIEORECIPES 2 2 cups cups coleslaw coleslaw mix mix (shredded (shredded cabbage cabbage and and carrots) carrots) ENNEOREPEENNEOREPE SpreadSpread plum plum sauce sauce evenly evenly over over each each warm warm tortilla; tortilla; top top with with or or sliced sliced napa napa cabbage cabbage turkeyturkey mixture. mixture. Fold Fold bottom bottom of of tortilla tortilla up up over over fillingfilling fillingfilling and and fold fold ½ ½ cup cup hoisin hoisin sauce sauce sidessides in in and and roll roll up. up. ⅓ ⅓ cup cup plum plum sauce sauce or or sweet-and-sour sweet-and-sour sauce sauce @@JENNIEOTURKEYJENNIEOTURKEY MakesMakes 6 6servings. servings. ENNEOTUREENNEOTURE 6 6 tortillas, tortillas, warmed warmed 72 BALANCE | September 2017 ©© 2017 2017 Jennie-O Jennie-O Turkey Turkey Store, Store, LLC LLC LookLook for for more more recipes recipes at at www.jennieo.com www.jennieo.com

072-0C3 ComingNext,Ad_7.27 2.indd 72 8/1/17 11:06 AM 072-0C3 ComingNext,Ad_7.27 2.indd 73 8/1/17 11:06 AM FREE MAGAZINE HY-VEE BALANCE

pharmacy

BOX

LUNCH BY THE MACROS PAGE 30 RAISE the BARRE LONG, LEAN, HAIL TO THE ARN BALLET-INSPIRED E MACHINE PAGE 62

¢ . DISH P N N CHIEFS E20 O IT UP P OFF LO MAKE RE L 2017SEPTEMBER • RG GAAL TIME FOR FAMILY SMITH MEALS PAGE 42 MEET NO APPOINTMENT NECESSARY. 5 ISSUE 1 VOLUME KANSAS CITY’S HIGH DOSE AND QUADRIVALENT AVAILABLE. QUARTERBACK FUEL SAVER OFFER AVAILABLE TO MEDICARE RECIPIENTS. SEPTEMBER 2017 PAGE 18 SEE PHARMACY FOR DETAILS. RESTRICTIONS APPLY. $4.95 FREE IN-STORE

000 C1 Cover_7.24.indd 1 8/2/17 8:31 AM