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Healthful, affordable options for your family

Put Your Best Fork Forward • You Can’t Beat a Healthy Heart • , Rice Baby 4 You Can’t Beat a Healthy Heart 10 Rice, Rice Baby 7 Let’s Stay In! 12 National Pet Dental Health Month Healthful, affordable options for your family

Bite into March is National a Healthy Nutrition Month® Positive changes can be made in your diet – Lifestyle This National Nutrition Month®, remind yourself to “Put Your Best Fork Forward.” Whether at home or out and about, YOU have one forkful at a time! control over what you put in your body. Every time you eat, try to make one small, healthy change. Can you eat a piece of fruit instead of dessert? Snack on carrots without dip? Skip the roll with your dinner? Small changes like these add up over time – you’ll be surprised at how easy it is to positively impact your health! Here are some tips to get you started: Start with a plan for lifelong health. Focus on the big picture – achieving overall good health – not just short- term weight loss. Set healthy, realistic goals. You are more likely to succeed in reaching realistic goals when you make changes step by step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log. Meredith McGrath, RD, LDN Corporate Dietitian • HealthCents Redner’s Markets Email your questions to [email protected] Meredith holds a B.S. in clinical dietetics from the University of Pittsburgh.

Disclaimer: The food and nutrition advice in this newsletter is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs. Redner’s Markets, Inc. • 3 Quarry Road, Reading, PA 19605

2 HealthCents | www.RednersMarkets.com Get a personalized eating plan. Go to www.ChooseMyPlate.gov for a plan that will give you the amounts you need daily of each food group. If you have special dietary needs, consult a registered dietitian for a customized plan. Eat at least three meals a day, and plan your meals ahead of time. Whether you’re eating at Know when you’ve had home, packing a lunch or enough to eat. eating out, an overall eating plan for the day will help Quit before you feel full keep you on track. or stuffed. It takes about 20 minutes for your brain to get Balance your plate the message that your body with a variety of foods. is getting food. When your Half your plate should be filled brain gets this message, you with fruits and vegetables, about stop feeling hungry. So, fast eaters, one fourth with lean meat, poultry slow down and give your brain a or fish, and one fourth with chance to get the word. grains. To round out your meal, Get plenty of fiber from add fat-free or low-fat milk, yogurt or cheese. fruits, vegetables, beans Start your meal with low-calorie foods like and whole grains. fruits, vegetables and a salad. These foods are Fiber can help you feel full longer packed with nutrients your body needs. and lower your risk for heart Focus on your food. disease and type 2 diabetes. Pick one place to sit down and eat at home. Eating Watch portion sizes to manage your calorie intake. while doing other things may lead to overeating. This is the key to an effective weight management plan. To make Also, switching from a large plate to a smaller one sure your portion sizes are “just right,” visit the MyPlate Food may help you feel Groups Food Galleries at www.ChooseMyPlate.gov for healthy satisfied with eating guidelines in household measures. reduced Snack smart. portions. Include snacks as part of your daily calorie allowance, and limit portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car. Find your balance between food and physical activity. Regular physical activity is important for your overall health and fitness – plus, it helps control body weight, promotes a feeling of well-being, and reduces the risk of chronic diseases. Pick activities you like, and do each for at least 10 minutes at a time. Aim for a total of 2 hours and 30 minutes or more each week of moderate activity such as brisk walking. If you are currently inactive, check with your doctor concerning increased physical activity.

Source: Academy of Nutrition and Dietetics

HealthCents | www.RednersMarkets.com 3 You Can’t Beat a Healthy Heart! Don’t take your heart for granted. Responsible for providing your whole body with necessary oxygen and nutrients, your heart has a full workload!

Heart disease, often referred to as cardiovascular disease In addition to these dietary (CVD), is the leading cause of death among American adults. recommendations, aim for at least CVD describes conditions that involve narrowed or blocked 150 minutes of moderate physical blood vessels, which can lead to chest pain, heart attacks or activity or 75 minutes of vigorous physical activity each week. stroke. The good news is that many forms of heart disease can be prevented or treated with healthy lifestyle choices. Help your heart Act now Your overall eating pattern has a huge impact on your health. We know that diet and exercise play a large Follow these guidelines set by the American Heart Association role in heart health, but did you know that oral to promote cardiovascular health. health factors in too? Although not totally conclusive, we do know that oral health is a Eat more … good indicator of overall health. So keep your • Fruits and vegetables teeth and gums healthy! Simple things like • Whole grains brushing after meals, flossing daily, and regular • Nuts and legumes checkups are easy • Low-fat dairy products ways to accomplish a bright healthy smile. And • Poultry and fish don’t forget to use a fluoride Choose skinless options, and try to consume a variety mouthwash like ACT® each week. StarKist® Tuna can be a great option to keep to strengthen your on hand and have ready in a pinch! tooth enamel. www.starkist.com www.actoralcare.com Eat less … • Saturated fats Found in animal and dairy products such as beef, lamb, butter and cheese. Give any meal some color ` with fresh, bright yellow/ • Trans fats orange mango. Drizzle mango Small amounts of trans fats are found in animal puree over grilled or sautéed products, but the main sources of trans fats in the diet are chicken, pork or fish. Toss mango oils found in cakes, cookies, crackers and margarine. chunks into a fruit salad or a • Sodium green salad. • Sweets • Alcohol • Sugar-sweetened beverages

4 HealthCents | www.RednersMarkets.com Shrimp, Avocado & Winter Fruit Salad Total Time: 10 minutes Heart Helpers! In large bowl, toss greens, Serves: 4 mango and grapes with half Veggies 1 avocado, halved, pitted, peeled and sliced of the salad dressing. Arrange Fruit avocado and shrimp on top; 3 cups bite-sized salad greens Seafood drizzle with remaining dressing. 1 mango, peeled, pitted and cubed Serve with lime wedges. 1 1/3 cups red grape halves, seedless 1/2 cup prepared orange-flavored salad dressing Nutrition Facts: 320 Calories, 16 g. Total Fat, 467 mg. 1 lb. shrimp, cooked, peeled and deveined Sodium 20 g. Carbohydrates, 4 g. Fiber, 25 g. Protein. 1 lime, cut in wedges Source: Avocados from Mexico

Great Grains “Whole grain” should be the first Spicy Basil ingredient on the food label when choosing Shrimp products like bread, pasta and cereal. Make sure at least half of your grain servings are Fettuccine whole for heart health! Loaded with important Prep Time: 25 minutes Serves: 6 nutrients, quinoa is an easy, unmodified whole grain you 16 oz. box Hodgson Mill can prepare. For a time-saving Whole Wheat Fettuccine option, try Nature’s Earthly 1/4 – 3/4 tsp. crushed red Choice™ Easy Quinoa™, ready pepper (to taste) in just 15 minutes! 5 garlic cloves, minced www.earthlychoice.com 25 oz. can chopped or diced tomatoes Looking for a brand with a great variety of 1 Tbsp. tomato paste whole grain products? Try Hodgson Mill! Their 16 oz. shrimp, peeled, deveined and defrosted Heart Helpers! premium whole grains are stone ground, just if frozen Veggies like in the olden days, for more nutrition, and 1/2 tsp. dried basil or 4 Tbsp. fresh, chopped Low-fat Dairy fresher, better flavor. We love this fettuccine 1/4 tsp. salt recipe that is great for the whole family. 1/4 tsp. black pepper Whole Grains www.hodgsonmill.com 3 Tbsp. plain, fat-free Greek yogurt Seafood 1/4 cup Parmesan cheese, grated Cook fettuccine according to package directions. In large saucepan over medium-low heat, heat olive oil and sauté red pepper flakes and minced garlic for one minute, until sizzling and fragrant. Add raw shrimp (defrosted if frozen) and sauté until springy and opaque, Looking for a gluten-free option about 3-4 minutes. Add chopped tomatoes, tomato paste, basil, salt and pepper, and for your weekly pasta meal? Look no bring sauce to gentle boil for 1 minute. Reduce to simmer for 3-5 more minutes to let some further than Schar. Made with millet, water escape. Add Greek yogurt, stir until combined, and turn off heat. a nutritious gluten-free grain, Schar Serve immediately, or cover and keep warm. To serve, put 1/2 cup fettuccine in a bowl pastas have the original and spoon sauce and shrimp over the top. Garnish with fresh basil and top with 1 Tbsp. Italian taste that Parmesan. everyone can enjoy. www.schar.com Nutrition Facts: 366 Calories, 3.5 g. Total Fat, 97 mg. Cholesterol, 740 mg. Sodium, 64 g. Carbohydrates, 13 g. Fiber, 25 g. Protein. www.hodgsonmill.com

HealthCents | www.RednersMarkets.com 5 Start Life Right Encourage your children to keep their bodies healthy! Here Encourage activity are a few things to keep in mind when feeding kids to promote Kids should be physically cardiovascular health early. active for at least 60 minutes per day! Limit screen time, and Offer often get your kids outdoors so they can It can take a child upward of five to get the exercise they need. seven exposures to a new food before accepting it. Don’t get discouraged if Measure milk your child doesn’t eat a new fruit or Children ages 1-8 need 2 cups, and children 9-18 need 3 cups vegetable on the first try. of milk or its equivalent each day to help build bones. Provide either low-fat or fat-free options. Don’t overfeed Infants and young children are usually pretty good about Just juice self-regulating the amount of calories that they need. Don’t 100% fruit juice is a great source of fruit in the diet, however, force children to finish meals if they aren’t hungry! it is important not to consume too much. Delay introducing juice until your child is at least 6 months old, and throughout childhood, limit consumption to 4-6 oz. per day.

Heart Helpers! Low-Fat Dairy Fruit Breakfast On the Go! Breakfast Whole Grains Smoothie Pops

Prep Time: 10 minutes Chill Time: 6 hours Serves: 12

1/3 cup quick-cooking oats 3/4 cup Welch’s 100% Grape Juice 2 1/4 cups frozen blueberries 1 cup 2% vanilla Greek yogurt 1/2 cup almond milk 3 Tbsp. honey Add oats to blender and pulse until finely chopped. Add remaining ingredients and puree until smooth. Pour into 12 ice pop molds (approx. 1/3 cup mixture in each mold). Freeze for 4 to 6 hours or until firm. Nutrition Facts: 87 Calories, 2.5 g. Total Fat, 0 mg. Cholesterol, 27 mg. Sodium, 14 g. Carbohydrates, 1 g. Fiber, 2.5 g. Protein. www.welchs.com

6 HealthCents | www.RednersMarkets.com Let’s Stay in! Don’t let the idea of cooking a romantic meal stress you out! Follow our easy plan this Valentine’s Day to keep things simple, affordable and, most importantly, delicious!

ChickenM arsala

Don’t spend hours in the kitchen – just make it seem like you did! Ready in less than 30 minutes, chicken Marsala is a classic Italian dish that is perfect for two.

Total Time: 25 minutes Serves: 2 2 small boneless, skinless chicken breasts 1/2 Tbsp. olive oil 1 cup sliced fresh mushrooms 1/2 small yellow onion, chopped 1 garlic clove, minced 1/4 cup Marsala wine 1/3 cup reduced-sodium chicken broth 1/2 Tbsp. cornstarch Heat olive oil in large skillet on medium-high heat. Cook chicken in pan until browned on both sides (about 3 minutes each). Move chicken to side of skillet. Add mushrooms, onions and garlic to other side of skillet; cook and stir until mushrooms and onions are tender but not browned. Add wine; bring to boil. In small bowl, mix broth and cornstarch until blended. Add to skillet. Bring to boil, stirring constantly; cover. Simmer on low heat for 10 minutes or until chicken is done (internal temp. 165°F). To serve, place chicken over rice and spoon sauce on top. Garnish with parsley if desired. Nutrition Facts: 213 Calories, 7 g. Total Fat, 73 mg. Cholesterol, 392 mg. Sodium, 8 g. Carbohydrates, 1 g. Fiber, 25 g. Protein. www.kraftrecipes.com

HealthCents | www.RednersMarkets.com 7 We know that veggies aren’t everyone’s cup of tea, so we have answered with variety. Pick any of these recipes for a light, bright side that adds color PGoodarmesan enough to stand alone Rice yet also thePilaf perfect complementary and freshness to the plate. side, we love this rice . Start cooking this before the chicken so that you don’t need to worry about it anymore. Total Time: 30 minutes Serves: 2 1 Tbsp. butter 1/2 cup rice 1 cup reduced-sodium chicken broth Garlic Basil 1/4 tsp. McCormick® Garlic Powder Green Beans 1/4 tsp. McCormick® Parsley Total Time: 15 minutes 1/8 tsp. McCormick® Black Pepper, ground Serves: 2 1 Tbsp. sliced almonds, lightly toasted 2 cups fresh green beans, trimmed 1 Tbsp. grated Parmesan cheese 1/2 Tbsp. butter 1/4 tsp. McCormick® Basil Leaves Melt butter in medium saucepan on medium heat. Add rice; cook and stir 1/8 tsp. McCormick® Garlic, minced 3 minutes. Stir in broth, garlic powder, parsley and pepper. Bring to boil. 1/4 tsp. McCormick® Black Pepper, ground Reduce heat to low; cover and simmer 20 minutes or until rice is tender. Pinch of salt Remove from heat. Stir in almonds and Parmesan cheese. Nutrition Facts: 211 Calories, 10 g. Cook beans in boiling water 7 minutes or until Total Fat, 17 mg. Cholesterol, 121 mg. desired doneness. Drain well. Melt butter in same Sodium, 25 g. Carbohydrates, 1 g. Fiber, saucepan on low heat. Add seasonings; mix well. 7 g. Protein. www.mccormick.com Add green beans; toss until well coated. Nutrition Facts: 73 Calories, 3 g. Total Fat, 8 mg. Cholesterol, How To Toast Almonds: 102 mg. Sodium, 11 g. Carbohydrates, 4 g. Fiber, 3 g. Protein. Place almonds in an ungreased skillet. Stir often over medium heat until golden brown, being careful not to burn the slices!

Dress up your everyday dishes and flatware with a few stems of beautiful roses for a simple romantic touch!

8 HealthCents | www.RednersMarkets.com Dreamy Cheesecake Minis We can all agree that a sweet treat is necessary to end this meal. Woo your Valentine with these mini pink gems. They can be made a day ahead for a no-fuss, relaxing end to your romantic dinner at home. Total Time: 5 hours Serves: 2 (2 mini cheesecakes each) 1/2 pkg. cream cheese, softened 3 Tbsp. sugar 1 egg 1/2 tsp. McCormick® Pure Vanilla Extract 1/8 tsp. McCormick® Pure Almond Extract Roasted Broccoli 4 drops McCormick® Red Food Color 4 vanilla wafers Preheat oven to 325°F. Beat cream cheese and sugar in large bowl with Total and Time: 25 minutesTomatoes Serves: 2 electric mixer on medium speed until light and fluffy. In separate bowl, beat egg then discard half. Add remaining egg, extracts and food color; mix well. 1/2 Tbsp. olive oil Line 4 muffin cups with paper baking cups. Place a wafer in bottom of each 1/2 tsp. McCormick® Garlic Powder muffin cup. Spoon batter into each cup, filling each 1/2 full. Bake 20 minutes Pinch of McCormick® Black Pepper, ground or until edges are lightly browned. Cool in pan on wire rack. 6 oz. broccoli florets Refrigerate 4 hours to overnight. 1/2 cup cherry tomatoes Nutrition Facts: 321 Calories, 22 g. Total Fat, 107 mg. Cholesterol, 254 mg. Sodium, 1/2 Tbsp. white wine vinegar 27 g. Carbohydrates, 0 g. Fiber, 5 g. Protein. www.mccormick.com 1 tsp. honey 1/4 tsp. McCormick® Basil Leaves 1/4 tsp. McCormick® Oregano Leaves Preheat oven to 425°F. Mix oil, garlic powder and pepper in large bowl. Add broccoli and tomatoes; toss to coat well. Spread in single layer on foil-lined 15” x 10” x 1” baking pan. Roast 13 to 15 minutes or until broccoli is lightly browned. Meanwhile, mix vinegar, honey, basil and oregano in small bowl. Drizzle over roasted vegetables; toss to coat well. Serve immediately. Nutrition Facts: 75 Calories, 4 g. Total Fat, 0 mg. Cholesterol, 26 mg. Sodium, 10 g. Carbohydrates, 2 g. Fiber, 2 g. Protein. www.mccormick.com

Serving Tip: Drizzle with melted chocolate, and top Soine let’s talk P wineairing pairings. Start by choosing Wa wine that you enjoy on its own. Don’t with a few mistakenly think that you’ll suddenly like fresh raspberries. something based on what it’s served with! Complement the browned chicken and subtly sweet Marsala sauce with a full-bodied white Chardonnay or a medium-bodied red Pinot Noir.

HealthCents | www.RednersMarkets.com 9 Rice, Rice Baby Checking out at only 10¢ a serving, U.S.-grown rice is a budget-friendly alternative to potatoes and pasta. Coming in many varieties, U.S.-grown rice pairs well with other healthy foods including beans, seafood, chicken, vegetables and even fruit.

As you may already know, rice is a rich source of Use wild rice to make an carbohydrates, which play an important role in your daily interesting blend of flavor and texture. Dried fruits, like intake! Your body needs carbohydrates for energy, which cranberries or apricots, along is why they should compose 45% to 65% of your diet. with chopped nuts are a delicious and colorful addition! Still not convinced? Keep reading!

Why U.S.-Grown Rice • Nutrient rich – Brown and enriched provide more than 15 vitamins and minerals including B vitamins, potassium, magnesium, selenium, fiber, iron and zinc. Buy in bulk, and cook extra rice • Weight management – Rice increases satiety and can to keep on hand for a quick start help you feel fuller longer. to your next meal. Pair with • Heart health – Whole grains, such as , help fresh herbs and leftover cooked reduce the risk of heart disease, diabetes and certain vegetables for an easy and cancers. healthy side dish! • Gluten free – Rice is one of the least allergenic grains, Cooked rice can be stored making it a healthy option for those who are gluten frozen for up to six months! intolerant or have food sensitivities.

Get Cooking After selecting the appropriate rice-to-water ratio, bring the mixture to a boil. Reduce the heat, cover and let simmer for about 40 minutes. Turn the heat off, and let the rice rest for 10 minutes. Fluff with a fork and enjoy! Type Rice Water/Liquid U.S. White 1 cup 2 cups U.S. Brown 1 cup 1.5 cups U.S. Jasmine 1 cup 1 cup U.S. Wild 1 cup 3 cups

10 HealthCents | www.RednersMarkets.com Spicy Thai Chicken Bowl

6 oz. pkg. precooked, grilled chicken strips, cut into 1/2-inch pieces 3 cups cooked U.S.-grown white rice 6 cups pre-cut coleslaw mix 1/4 cup cilantro leaves, chopped 11.5 oz. bottle Thai peanut sauce 1/4 cup vegetable oil 1/4 cup water 3/4 cup dry-roasted peanuts, coarsely chopped In large bowl, combine chicken strips, rice, coleslaw mix and cilantro. In medium bowl, whisk together peanut sauce, oil and water; add to rice mixture and toss well. Garnish with peanuts. Nutrition Facts: 470 Calories, 24 g. Total Fat, 24 mg. Cholesterol, 1,376 mg. Sodium, 44 g. Carbohydrates, 5 g. Fiber, 22 g. Protein. www.thinkrice.com

Various Varieties One of the best things about U.S.-grown rice is all of the • Wild Rice: Wild rice is a 100% whole grain, options to choose from! Different sizes, shapes, textures and semi-aquatic grass native to North America. It colors affect the way the rice is cooked and used. Which is a good source of complex carbohydrates and variety is best for you? protein. Cooked grains have a nutty flavor and • Enriched White Rice: Enriched with iron, niacin and chewy texture, perfect for mixing with white or thiamin, and fortified with folic acid, one cup of this rice brown rice. provides approximately 23% of the Daily Value of • : Sometimes called converted folic acid. or processed rice. This is whole grain rice that • Whole Grain Brown Rice: Retaining all of its nutritious is soaked, steamed and dried before milling and bran and germ layers, brown rice is packed with fiber, polishing, resulting in cooked grains that are antioxidants, vitamins and minerals. With 100 calories firm, separate and fluffy. per 1/2 cup serving, brown rice is equivalent to one • Arborio Rice: Primarily used in , this whole grain serving. rice develops a creamy texture around a chewy • : Known for its natural aroma and flavor, center and has an exceptional ability to popular U.S. varieties include jasmine and . absorb flavors. • Sprouted Rice: A type of brown rice that is germinated for full flavor and nutritional benefit. Its mild, nutty flavor is a cross between white and brown rice.

HealthCents | www.RednersMarkets.com 11 February is National Pet Dental Health Month

I think we can all agree that our four-legged GETTING USED TO TOOTH CARE Dogs – If possible, get your dog accustomed to having friends are considered family. They offer his teeth cleaned at home on a regular basis when he’s still companionship, entertainment and much a puppy. To start, gently rub his teeth with a soft cloth or a child’s soft toothbrush, and use a toothpaste specially more. So we take their health very seriously! formulated for dogs. February is National Pet Dental Health Month, Cats – Dip the toothbrush or a strip of gauze wrapped around your index finger into the cat’s toothpaste. Gently and it’s a good time to take a closer look at rub your finger or toothbrush in a circular motion on a tooth. Start with one or two teeth for the first session and increase that furry face and smile that says “I love you,” the number of teeth cleaned per session as your cat gets “I’m hungry,” and “Let’s play.” used to the routine. AVOID HUMAN TOOTHPASTE Do not use toothpaste made for humans. Because pets swallow rather than spit out the preparation, this can cause stomach upset. TOOTH-FRIENDLY DOG FOODS Dry, crunchy foods can also be helpful in keeping teeth clean. As your pet chews, particles from the dry food scrape against his teeth, acting like a toothbrush to help remove plaque. CHECK IN WITH YOUR VETERINARIAN If your pet refuses to allow you to clean his teeth, it’s OK to leave it to the professionals. Talk over a specific cleaning schedule with your veterinarian – and expect to take your pet in for at least an annual cleaning.

FEBRUARY 5 - 18 SPECIAL PROMOTION! Post a photo of your Enter pet’s pearly whites on to Win! Redner’s Facebook page, and you could win! 3 random winners will be chosen to win a Purina Goody Basket, Purina Gift Certificates, and a $100 donation toward their favorite local shelter or rescue!

12 HealthCents | www.RednersMarkets.com