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be healthy. be fit. be happy. MARK
Begin® is a ten-week lifestyle management program with an emphasis on weight control, fitness and eating for good health. FITTING IN FITNESS • ROAD TO SUCCESS WAHLBERG• DAILY ROUTINE PAGE 18 NEXT PROGRAM AVAILABLE STARTING THE WEEK OF APRIL 3, 2017 PLUS Contact your local Hy-Vee Dietitian for more information. MYTHS OF METABOLISM 10 AND HOW TO TURN UP THE HEAT MIDNIGHT SNACKS TIPS FOR CURBING LATE-NIGHT CRAVINGS ’S PAGE 28 PAGE 23 MARCH 2017• MARCH HIIT IT! CHECK OUTWORKOUTS ONE OF MARK REV UP YOUR FAVORITE LOOK FOR THIS SYMBOL WHEN 2 ISSUE 1 VOLUME REGULAR ROUTINE CHOOSING SEAFOOD AT HY-VEE. PAGE 36 MARCH 2017 $4.95 Seafood bearing this symbol was caught or farmed in a manner FREE IN-STORE that minimizes damage to the environment or other sea life.
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NOW GET THE $ ISSUE 2017 DELIVERED 10! LINEUP FOR JUST WHAT FUELS MARK WAHLBERG 18
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PUMP 15 40 ALL THINGS all-natural, ALLERGIES GOING GREEN high performance YO U R sports nutrition HEALTH
ROWU YOUR BOD P from mark wahlberg. 36
“One of the reasons we started Performance Inspired was to help me recover with natural products I knew I could trust that were also high performance and quality products. I eat clean and workout hard so I wanted the same standards in my supplements.” - Mark Wahlberg
TM PICK UP YOUR Honest, Natural & Better Sports Nutrition. FREE COPY 52 FOODS THAT BOOST MOODS FIND THESE PRODUCTS AND AT YOUR LOCAL HY-VEE STORE! MORE EXCLUSIVELY AT Visit hy-vee.com/balance to sign up for a 1-year subscription. BALANCE | hy-vee.com 1
0C2-003 TOC_Ed Letter_02-02 2.indd 1 2/2/17 8:26 AM 0C2-003 TOC_Ed Letter_01-24 2.indd 1 2/1/17 1:20 PM EDITOR’S LETTER VOL. 1 ISSUE 2 | MARCH MARCH ISSUE
FITNESS FOOD HEALTH LIFESTYLE ESSENTIALS 32 BETTER-FOR-YOU SOUPS 40 ALLERGIES 8 WAKE UP LIKE A spoonful of fl avor helps the Find out what’s behind that MONTE MORRIS nutrients go down. seasonal sneeze. Meet a serious athlete with a smart morning routine. 52 FOODS THAT 44 BREATH OF LIFE FIGHT DEPRESSION An Iowa mom fi nds help for 18 WHAT FUELS These mood-boosting foods her child, and a friend for life, MARK WAHLBERG can help you beat the blues. at her Hy-Vee Pharmacy. Find out how this famous 45-year-old stays fi ts. 62 TOP BRACKET SNACKS 64 ACID REFLUX This year’s picks are healthy Learn the top tips to naturally 28 AFTER HOURS game-watch bites. relieve symptoms. Keep the calories out of your Netfl ix binge.
Volleyball was my favorite sport growing up in the Chicago suburbs, and my love of the game even earned me a college scholarship offer. Ready to pursue a new goal—my career—I decided to attend a different school to focus on academics and other extracurricular activities, like the school newspaper. Still, the need for physical fitness and balanced eating didn’t change. Even though Healthy treats DONNA I didn’t hit the court daily, I needed stamina to achieve my new goals. Today that won't TWEETEN I’m a wife, mother of five and an executive vice president. To stay healthy, each bust your EXECUTIVE VICE PRESIDENT, morning I get up at 4 a.m. to work out and then look for smart options for on- CHIEF MARKETING OFFICER, bracket the-go eating. CHIEF CUSTOMER OFFICER page 62 I rely on my local Hy-Vee for bountiful produce, nutritious food choices NUTRITION FITNESS WELLNESS from the HealthMarket, flu shots in the Pharmacy and more. Hy-Vee Balance After serving as magazine is also an avenue for you and me to learn more about food, exercise 6 A WELL-OILED MACHINE 14 GO WITH THE FLOW 12 SUPPLEMENTS president of an Iowa and Hy-Vee wellness services. Not all fats are created equal. Get down dog with yoga. Give your body the nutrients marketing firm, Donna In this issue, meet actor and producer Mark Wahlberg. We are excited to it lacks. Tweeten joined Hy-Vee in introduce his line of high-performance sports nutrition products available 10 THE SHAKEDOWN 36 FINISH STRONG exclusively at Hy-Vee. To find out more, see page 18. Make an impact. Check out a 2006. In 2016, she was named Blend up a healthier 48 MYTHS OF METABOLISM Flip through the stories ahead for helpful ideas from Hy-Vee dietitians, St. Patrick’s Day treat. high-intensity interval workout Separate fact from fi ction. Marketer of the Year by tasty recipes for fighting depression and an in-depth look at cardio for keeping trim. Supermarket News, a trade workouts. Find out what you can do to positively affect your metabolic rate. 15 AVOCADOS 56 BY THE GLASS publication that covers the There’s also a heartwarming story about a mother, a child and a Hy-Vee Going green never felt Make a nutritional splash with grocery industry. LOOK FOR THIS ICON pharmacist, page 44. (or tasted) so good. milk and its alternatives. FOR RECIPES YOU CAN At Hy-Vee, we are proud to be a trusted resource for our customers. We MAKE IN 30 MINUTES 71 HYDRATE + HIBERNATE hope our stories motivate you to reach your health and wellness goals. OR LESS! Sip and sleep your way to healthy skin. 2 BALANCE | March 2017 BALANCE | hy-vee.com 3
0C2-003 TOC_Ed Letter_02-02 2.indd 2 2/2/17 10:02 AM 0C2-003 TOC_Ed Letter_01-24 2.indd 3 2/1/17 6:16 PM ADVISORS
HY-VEE, INC.
DONNA TWEETEN EXECUTIVE VICE PRESIDENT, CHIEF MARKETING OFFICER, CHIEF CUSTOMER OFFICER DREW HOLMES SENIOR VICE PRESIDENT, ADVERTISING AND MARKETING We asked our editorial contributors: WENDY HIATT VICE PRESIDENT, BRAND AND IMAGE MARKETING What is your favorite healthy snack? SARA CANADY DIRECTOR, BRAND IMAGE LINDSAY TIMMONS SMART DESIGN DIRECTOR CARDIOLOGY AD STAFF COOKING THAT Eric Larson, MD AMY HOLDEN Cardiopulmonary Rehab Coordinator at TINA VOSS University of Kansas Hospital HAYLEY MORAVEC My favorite healthy snack is a Granny Smith apple. BRITT BUSCH SATISFIES MORGAN DYKSTRA IMMUNOLOGY Ben Davis, MD, PhD, NUTRITION Clinical Assistant Professor of Allergy A balanced Julie McMillin, RD, LD and Immunology at the University of Iowa Assistant Vice President Retail Dietetics GREY DOG MEDIA, LLC Carver School of Medicine A favorite snack of mine is a quick and INTEGRATED MARKETING I like a healthy snack like trail mix. blend of simple chunky guacamole. WANDA J. VENTLING PHARMACY NUTRITION PRESIDENT Angie Nelson, Megan Callahan, MS, RD, LD EDITORIAL AND CREATIVE DIRECTOR canola, soy Assistant Vice President, Hy-Vee Dietitian ALISON HERR Pharmacy Fulfi llment Some favorites for me are a small banana with VICE PRESIDENT CLIENT MANAGEMENT Almonds, I love almonds. 1 tablespoon of natural peanut butter, or and olive blueberries with a few almonds. KAITLYN CIMINO FITNESS MANAGING EDITOR Daira Driftmier, PSYCHIATRY DARA NEUBAUER Hy-Vee KidsFit Director Drew Ramsey, MD SENIOR ART DIRECTOR oils for My go-to healthy snack is the Assistant Clinical Professor of Psychiatry MICHAEL GOSHON microwave bags of edamame. at Columbia University PREMEDIA/IMAGING DIRECTOR I always add sea salt. Author, Eat Complete CARLOS ACEVEDO flavorful My favorite healthy snack right now is a glass TEST KITCHEN DIRECTOR of ginger kombucha with raw nuts—usually AARON VENTLING almonds, cashews and walnuts with a few EDITOR chunks of dark chocolate. MARY BUNTING sautéing, EDITORIAL ASSISTANT, FOOD STYLIST ENDOCRINOLOGY Vijay Shivaswamy, MD STEVE COOPER baking Associate Professor at Nebraska EXECUTIVE TEXT MANAGER Medical Center and the Omaha Veterans KRISTI CHEW A airs Medical Center COPY CHIEF Good snacks for me are low-fat string cheese KATHY MOSIER and more. and unsalted almonds. COPY EDITOR
ADAM VENTLING EXECUTIVE VICE PRESIDENT BUSINESS DIRECTOR ANDREW VENTLING VICE PRESIDENT OPERATIONS DIRECTOR DAN AMBROSE PUBLISHER BILL FRAME ADVERTISING SALES DIRECTOR MARY LEMKE ADVERTISING SALES EXECUTIVE
Prices e ective March 1, 2017, through Hy-Vee Balance is a product of Hy-Vee, covering health and March 28, 2017 wellness issues; featuring Hy-Vee products, services and offers, and advertisements from suppliers of Hy-Vee. (while quantities last). © 2017 by Hy-Vee, Inc. All rights reserved. Printed in the U.S.A. Hy-Vee, Inc., Grey Dog Media, LLC and any individual or party represented in this work do not warrant or assume any legal Hy-Vee Balance recipes are tested liability or responsibility for the quality, accuracy, completeness, by test kitchen food technologists to legality, reliability or usefulness of any information, product or guarantee that they are reliable, easy to service represented within this magazine. follow and good tasting. SMART BALANCE Please recycle after use. Canola Oil: 4 BALANCE | March 2017 24 fl . oz. $2.78
004-005 Mast_Ad_1-12 2.indd 4 2/1/17 5:39 PM 004-005 Mast_Ad_1-12 2.indd 5 2/3/17 12:26 PM DIETITIAN TIPS
Q: Are some oils better for specifi c ASIAN VEGGIE STIR-FRY uses than others? Total Time 20 minutes Serves 6
A: Some oils can handle Q: What are the 2 tsp. peanut oil, divided high heats, while others will health benefits of 1 tsp. finely chopped garlic cooking oils? ½ tsp. grated fresh ginger start to smoke and break 6 cups assorted vegetables, thinly sliced down, resulting in a bitter A: They are good sources of or chopped, such as carrots, broccoli, aftertaste. Oils that can monounsaturated and polyunsaturated shiitake mushrooms, red onions, bell fats, which help support heart health. handle a higher temperature, e peppers, water chestnuts and Monounsaturated fatty acids (MUFAs) r d snow peas such as vegetable, peanut specifically may help reduce “bad” r 1 Tbsp. thinly sliced green onion and sesame oils, are ideal cholesterol while raising the “good” i IN Hy-Vee kosher sea salt and fresh for stir-fries. Oils that cholesterol. Some oils, such as olive cracked pepper and peanut, and foods like avocado t 1 tsp. sesame oil might not be able to handle contain higher amounts of MUFAs. 1 tsp. toasted sesame seeds, optional a higher temperature but Types of polyunsaturated fats (PUFAs) are omega-3s and omega-6s. These s 1. HEAT 1 tsp. peanut oil in a wok or Julie McMillin, RD, LD have a wonderful flavor, like are beneficial fats needed for brain olive oil or walnut oil, are large nonstick skillet over medium-high MEET THE DIETITIAN: function and may reduce your LDL L heat. Add garlic and ginger; cook and Julie is a Registered Dietitian great for salad dressings. or “bad” cholesterol. Omega-3s stir for 10 to 15 seconds or until they and the Assistant Vice President specifically may reduce triglycerides become fragrant. of Retail Dietetics for Hy-Vee. and can be found in canola oil, flaxseed L Q: Are all oils 2. ADD carrots and broccoli, if using; WHEN IN DOUBT ABOUT A created equal? oil and high-fat fish such as salmon.
COOKING OIL, STOP BY AND cook and stir for 3 minutes.
A A VISIT WITH YOUR LOCAL A: Absolutely not! Nutritionally Q: How can I incorporate 3. ADD remaining 1 tsp. peanut oil, green HY-VEE DIETITIAN! speaking, different oils contain different onion and vegetables; cook and stir for amounts and types of fat. The key is more coconut oil 3 to 4 minutes or until vegetables are to determine your taste preference as into my diet? tender. Remove from heat. Season to well as the health benefit you are trying taste and stir in sesame oil; toss to coat. to achieve, then pick the oil that fits A: It’s important to realize If desired, sprinkle with sesame seeds. your recipe and nutritional needs. that coconut oil will raise Per serving: 60 calories, 2.5 g fat, your HDL or “good” 0 g saturated fat, 0 g trans fat, AND Q: What is the 0 mg cholesterol, 20 mg sodium, cholesterol but it may also 8 g carbohydrates, 2 g fi ber, 3 g sugar, difference between raise your LDL or “bad” 2 g protein virgin and extra cholesterol, so be conscious virgin olive oil? of overusing this fat. A: Extra virgin olive oil is higher in Coconut oil can be useful quality and will have a superior taste. It’s For Asian less acidic and has a fruitier flavor and a in cooking or baking if used flair, use stronger aroma, so a little goes a long way. sparingly. It also makes a sesame oil Q in your great moisturizer, makeup veggie remover or hair conditioner. stir-fry! GET TO KNOW YOUR OILS One key difference between oils is their smoke points, or the amount of heat they can handle. A Bennett Bennett Tobin Tobin This determines the best ways different oils can be used in cooking. A WELL -OILED PHOTOS PHOTOS
CANOLA WALNUT COCONUT SUNFLOWER EXTRA VIRGIN PEANUT SESAME MACHINE SMOKE POINT: SMOKE POINT: SMOKE POINT: SMOKE POINT: OLIVE SMOKE POINT: SMOKE POINT: 400°F 160° to 200°F 350°F 450°F SMOKE POINT: 450°F 410°F Sautéing, frying, Salad dressings, Sautéing, baking, Frying, salad 320°F Deep-frying, pan- Dipping sauces, dressings uncooked sauces cooking vegetables dressings, baking Salad dressings, frying, roasting, dressings, stir-fry 6 BALANCE | March 2017 drizzling grilling
006-009 Dietitian_Morning Routine_AD_02-02 2.indd 6 2/3/17 12:29 PM 006-009 Dietitian_Morning Routine_AD_01-18 2.indd 7 2/1/17 1:26 PM MORNING ROUTINE WAKE UP high performance sports nutrition like Monte Morris
JAM SESSION TM A typical morning for this college athlete includes a quick stretch listening to R&B Honest, Natural & Better Sports Nutrition. and then brushing his pearly whites. According to Monte, listening to music is MONTE MORRIS important to a solid morning routine. • Currently a Liberal “I sing whether I’m in the shower or not. I Studies senior at Iowa love singing. My vocals aren’t great.” What State University wakes him up on the right side of the bed? • Point guard on the Iowa “Usually Justin Bieber, anything from him.” performance whey Each serving of delicious Performance Whey provides 25g of protein, 160 State men’s basketball team calories and 5g of dietary fiber. In addition, the digestive enzymes it contains help you better absorb and more quickly assimilate the protein, spurring faster muscle repair and growth.
CLASS ACT AS A SENIOR, MONTE HAS LEARNED TO GAME-DAY ripped whey Designed to support muscle building while boosting your body’s ability to SUCCESSFULLY BALANCE HIS GRIND burn body fat, Ripped Whey delivers 25g of protein for only 160 calories. COMMITMENTS TO SCHOOL Leucine drives muscle building while digestive enzymes facilitate more AND BASKETBALL. “My game-day efficient digestion of protein. Carnitine, choline and a blend of guarana and morning routine caffeine stimulate fat burning by boosting metabolism. is kind of different than a typical FAST BREAK day. I’m normally explosive pre-workout MONTE’S GO-TO BREAKFAST IS AN listening to rap Taking in specific supplements before training improves performance and EGG SANDWICH WITH STEAK AND A music as opposed results, and Explosive Pre-Workout is formulated to deliver. Citrulline (3g) and For early morning workouts, arginine (3g) allow your body to deliver more blood and nutrients to LARGE GLASS OF ORANGE JUICE. Monte prefers stretching, to R&B because hard-training muscles. Creatine (3g) drives more intense muscle contractions, and beta-alanine (2.5g) improves muscular endurance and strength. PROTEIN 20G PER BAR light lifting and a few I need to have PERFORMANCE INSPIRED-BAR DELICIOU S • CLEA N • PROTEIN WITH ADDED
WITH ADDED PROBIOTICS 18G 5G 1G BCAA & CHOCOLATE FIBER NET CARBS SUGAR GLUTAMINE BROWNIE BLAST GLUTEN FREE NATURALLY FLAVORED jump shots. my blood flowing NET WT 2.45 OZ (70g) great all day. I PROTEIN 20G PER BAR PERFORMANCE INSPIRED-BAR get to the gym DELICIOU S • CLEA N • PROTEIN WITH ADDED PROBIOTICS protein bar WITH ADDED 18G 5G 1G BCAA & COOKIES N’ CREME GLUTEN FREE FIBER NET CARBS SUGAR GLUTAMINE EXTREME NATURALLY FLAVORED 2 hours and 15 NET WT 2.45 OZ (70g) A nutrition bar that’s packed with protein (and flavor) without all the filler is hard to come by. The clean Inspired-Bar gives the body what PROTEIN 20G PER BAR minutes before PERFORMANCE it needs, not what it doesn’t. Cameron Sadeghpour and Tobin Bennett Bennett Sadeghpour and Tobin Cameron Sadeghpour and Tobin Cameron Lu / PHOTOS Luke Lu / PHOTOS Luke INSPIRED-BAR DELICIOU S • CLEA N • PROTEIN WITH ADDED PROBIOTICS WITH ADDED PEANUT BUTTER 18G 5G 1G BCAA & GLUTEN FREE FIBER NET CARBS SUGAR GLUTAMINE CHOCOLATE THUNDER NATURALLY FLAVORED the game to NET WT 2.45 OZ (70g) get in an on- court workout. CREATINE COMING SOON! Everything stays Creatine is one of the most popular sports performance supplements, the same for road and Creatine from Performance Inspired provides muscular endurance games besides and better recovery. my pre-game workout.” of Monte Morris Courtesy of Morris Courtesy of Monte of Morris Courtesy of Monte PHOTO PHOTO POST-WORKOUT BCAA COMING SOON! Monte tries to wake up at the same time each morning to maintain a productive day. According to the Mayo Clinic, a consistent These amino acids drive protein synthesis, helping your muscles recover tip: schedule helps to reinforce your body’s sleep-wake cycle and can result in better sleep at night. and grow more efficiently. Post-Workout BCAA provides an efficacious dose of branched-chain amino acids. 8 BALANCE | March 2017
006-009 Dietitian_Morning Routine_AD_01-18 2.indd 8 2/1/17 1:26 PM 006-009 Dietitian_Morning Routine_AD_02-02 2.indd 9 2/3/17 2:14 PM MEAL MAKEOVER
For a helpful video on Cracker Barrel how to make this Macaroni & Cheese: St. Patrick’s Day Shake, select varieties visit youtube.com/Hy-Vee 11.9 or 14 oz. $2.99 ST. PATRICK'S DAY SHAKE Total Time 10 minutes Serves 1
1 cup low-fat vanilla bean or pistachio ice cream, Planters NUT•rition or such as Halo Top brand Sustaining Energy Nuts: select varieties ½ cup coconut milk 7.5 to 10.25 oz. $5.99 1–2 tsp. Hy-Vee honey 1 Tbsp. matcha powder, plus extra for dusting ½ tsp. ground cardamom 2 Tbsp. thawed coconut whipped topping
1. PLACE ice cream, coconut milk, honey, 1 Tbsp. matcha powder and cardamom in a blender. Cover and blend on high until smooth. Top with whipped GEVALIA or McCafé topping and dust with additional matcha powder. Co ee: select varieties 10 or 12 oz., 6 or 12 ct. Per serving: 240 calories, 8 g fat, 6 g saturated fat, K-Cup $6.49 0 g trans fat, 80 mg cholesterol, 230 mg sodium, 49 g carbohydrates, 11 g fi ber, 22 g sugar, 12 g protein
240 cal Breakstone’s Cottage Doubles: 8 g fat select varieties 3.9 oz. $0.79 46 g carbs 12 g protein
HEINZ BBQ Sauce: FAST-FOOD SHAKE select varieties 30 oz. $2.99 Check how the matcha shake recipe, above, stands up to this popular drive-through favorite.
Oscar Mayer Meats: select varieties 8 oz. $2.99 (MAH-chah) is a bright green tea packed with antioxidants.(MAH-chah) It's available is a bright as green a powder, as a tea blend tea packed and with in antioxidants. tea bags. It's available as a powder, as a tea blend and in tea bags.
Tobin Bennett Tobin ALWAYS DRESS TO Matcha Matcha PHOTOS 470 cal MATCHA Kraft Inverted 14 g fat Salad Dressing: Oscar Mayer Butcher 62 g carbs select varieties Thick Cut Bacon: 22 oz. $2.99 10 g protein Hickory or Applewood Source: https://health.clevelandclinic.org/2014/12/ 24 oz. $6.99 beyond-superfoods-6-health-boosting-teas-infographic 10 BALANCE | March 2017 IMPRESS.IMPRESS.
010-011 Food Makeover_12-22.indd 10 2/1/17 1:30 PM 010-011 Food Makeover_12-22.indd 11 2/1/17 1:30 PM FIT FINDS PHARMACY FAQ
Q. What are the most common items you see kids ingest?
THESE A. Many children see medication and think 71 percent of American SUPPLEMENTS it is candy. Other kids think cleaners kept in the kitchen are juice or Gatorade. Some kids are adults take dietary 2 supplements, according 1 just curious and will taste-test anything from to the Council for dishwasher detergent gel packs to bath salts Responsible Nutrition and even hand sanitizer. There have also been growing reports of children ingesting liquid (CRN). Yet questions nicotine used in electronic cigarettes. remain about who should take supplements and which ones are HY-VEE most important. Q. What PHARMACIST: should you do for ANGIE NELSON 1. VITAMIN D 3 Assistant Vice President, What is Ipecac syrup and should topical poisoning? Many people are deficient in this Q. Pharmacy Fulfillment vitamin, which is important for bone you keep it on hand for emergencies? health. But too much can be toxic. Check with a doctor before starting a “I always explain Ipecac syrup was once used to induce Most often you should 1 National Poison A. A. supplement. flush the area. However, to my patients that Prevention Week is vomiting after a suspected poison ingestion. The rationale behind this was that if you many products include 2. FISH OIL dietary supplements March 19–25, 2017 If you’re not eating fish (especially are used to do just that, swallow a poison and then vomit it up, you are directions on what to do oily fish, such as salmon or tuna) at ‘supplement’ your diet. out of the woods. This can actually complicate if topical or eye irritation least twice a week, you’re not getting These dietary supplements things or make matters worse, so the American occurs. The best course of enough omega-3s, which are critical for Q. Why Academy of Pediatrics no longer recommends action is always to call the cardiovascular health.2 combined with a healthy diet that you keep Ipecac syrup at home. It is no Poison Help line for advice can help ensure that you’re shouldn’t you longer manufactured in the United States, so (see FAQ, below). 3. WHEY PROTEIN feeding your body its essential take Tylenol Whey protein may help grow muscle, 4 Hy-Vee Pharmacy does not stock it. decrease blood pressure and moderate nutrition needs while living with alcohol? blood sugar although more research is in our fast-paced world.” needed. If dairy products are a concern, A. Both Tylenol Q. Where should you store medicine consider a vegan protein powder -Megan Callahan, MS, RD, LD (acetaminophen) and to keep it away from children? instead.3 Hy-Vee Dietitian, alcohol are metabolized Lee’s Summit, MO 4. MULTIVITAMINS by the liver. Taking them These supplements are packed with together can increase A. The best practice is to keep essential vitamins and quality is critical, toxicity risks in the liver medications out of sight and out of reach. especially as it relates to the rate of and should be avoided If you possess expired or discontinued absorption. Talk to your doctor about medication, please contact your Hy-Vee the right multivitamin for your body. if possible. Pharmacy for advice on disposal. 5. SUPERGREENS Wheatgrass and spirulina are gaining 5 popularity due to their nutrient densities. High in vitamins, minerals, antioxidants, chlorophyll, enzymes, fiber and protein, these supplements are most often used FAQ: AT THE PHARMACY in powder form. 6 For advice on According to the National Capital Poison Center, 6. PROBIOTICS poison prevention or these are the most common childhood poisons: Some probiotics may help fight A dietary supplement, as defined by the Food and Drug Administration, is a product that contains treatment, contact digestive disorders though more study (opposite) Bennett Tobin Sadeghpour (this page) Cameron (opposite) Bennett Tobin Sadeghpour (this page) Cameron • Cosmetics • Medicine a dietary ingredient intended to add nutritional value to supplement the diet. Dietary supplements is needed. These can be taken in pill the Poison Help line, include vitamins, minerals, herbs, amino acids and enzymes. • Cleaning products • Plants or powder form.4 available 24 hours a day
PHOTOS PHOTOS at 800/222-1222. • Laundry products These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. The information in this magazine is for informational purposes only and should not take the place of medical advice. SOURCES: 1. http://www.fda.gov/food/ingredientspackaginglabeling/foodadditivesingredients/ucm510522.htm 2. http://www.fda.gov/ SiteIndex/ucm108351.htm 3. http://www.mayoclinic.org/drugs-supplements/whey-protein/evidence/hrb-20060532 4. https://nccih.nih. 12 BALANCE | March 2017 gov/health/probiotics/introduction.htm BALANCE | hy-vee.com 13
012-013 Finds_Pharamcy QA_01-24 2.indd 12 2/1/17 1:31 PM 012-013 Finds_Pharamcy QA_01-24 2.indd 13 2/3/17 12:30 PM BODY BOOTCAMP NUTRIENT POWER
For a helpful video on how to fl ow into a Chaturanga Pose, visit youtube.com/Hy-Vee
120 With plenty of VITAMINS CALORIES and ANTIOXIDANTS plus ½ MEDIUM AVOCADO zero cholesterol and sodium, avocados are a NUTRITIONAL POWERHOUSE. 6% An avocado has more VITAMIN C POTASSIUM—key GO WITH THE 1 in keeping blood CHATURANGA pressure down—than STRETCH. STRENGTH. SCULPT. Start in a high plank, with shoulders slightly a banana. And it’s high in DIETARY ahead of wrists and on the toes or balls of 15% feet. Push back through the heels to engage VITAMIN K FIBER and healthy FLOW quadriceps, and push sternum forward. Body fat, both important BEGINNER’ S YOGA should form a straight line from crown of head for weight loss. Plus, to feet. Exhale and bend elbows, keeping them HEALTHY FATS are Stretch, sculpt and say good-bye to stress, all in just a few square drawn in against sides. Slowly lower body vital in assisting with feet of space. Start improving flexibility with these simple poses. toward the fl oor, until shoulders are the same height as elbows, keeping body straight and 15% VITAMIN A, D, E, and core engaged. FOLATE K absorption.
12% DIETARY FIBER
6% 2 3 4 5 POTASSIUM MOUNTAIN TREE WARRIOR ONE DOWNWARD-FACING DOG ALIGNMENT. FOCUS. BALANCE. BALANCE. FOCUS. STRENGTH. STRENGTH. STRETCH. STRETCH. STRENGTH. REST. Stand with weight evenly Start in mountain pose. Start in mountain pose. Start on hands and knees distributed through four Shift weight onto right leg Exhale; step right foot with hands directly under corners of feet; place palms and place sole of left foot back about 4 feet into shoulders, knees under hips, FRESH PICKS together at chest height. inside right thigh or right lunge position keeping and feet hip-width apart. Tuck tailbone to engage thigh calf. Bring palms together in left ankle directly under Walk hands forward and 1.5% muscles. Inhale and elongate prayer hands at chest level. left knee and hips facing spread fingers, pressing CARBS through torso; extend arms Inhale and extend arms over forwards. Raise arms above palms into mat. Press hips SLICE DICE MASH up. Exhale and release shoulders, palms facing one head. Expand chest and pull toward ceiling, bringing Tuck slices into tacos or Tex-Mex Add chunks to salsa, a breakfast Make guacamole or mix into a
Tobin Bennett (opposite) Bennett Tobin Sadeghpour (this page) Cameron (opposite) Bennett Tobin Sadeghpour (this page) Cameron burrito, white chicken chili, or shoulder blades down as arms another. Hold for 30 seconds. shoulders back. body into an inverted V. salad for a mellow counterpoint yogurt-based dipping sauce. to Mexican spices. fi sh tostados. Sub for mayo as a base for tuna lower to sides. Lower and repeat on left leg. Percentages represent daily values. salad with dried cranberries. PHOTOS PHOTOS
Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/ https://medlineplus.gov/ency/patientinstructions/000104.htm avocadocentral.com/nutrition/avocado-nutrition-health-facts-label 14 BALANCE | March 2017 BALANCE | hy-vee.com 15
014-017 Fitness101_NutrientBreakdown_ME Opener_02-01.indd 14 2/1/17 6:14 PM 014-017 Fitness101_NutrientBreakdown_ME Opener_02-01.indd 15 2/1/17 1:42 PM NUTRIENT POWER FRESH AVOCADO ISSUE VOL. 1 BOATS
Total Time 10 minutes Serves 4
2 large ripe avocados, halved and seeded 2 Tbsp. fresh lime juice ½ cup loosely packed arugula ¼ cup chopped pineapple 2 Tbsp. finely chopped red onion 1 jalapeño pepper, seeded and finely chopped, optional* Hy-Vee sea salt Lime wedges
1. SPRINKLE avocado halves with lime juice. Top with arugula, pineapple, red onion, and, if desired, jalapeño pepper. Sprinkle with sea salt. Serve Green immediately with lime wedges. on the Scene Although many people assume *Note: Chile peppers contain volatile oils that avocados are can burn your skin and eyes. When working with vegetables because jalapeños, wear protective gloves. of their color and flavor, they are actually a single- Per serving: 170 calories, 15 g fat, 2 g saturated fat, seeded fruit. 0 g trans fat, 0 mg cholesterol, 10 mg sodium, 11 g carbohydrates, 7 g fiber, 2 g sugar, 2 g protein
PEELED TO PERFECTION This method of peeling retains the dark green layer of flesh, which is rich in antioxidants. To
Dan McClanahan (opposite) (this page) Bennett Tobin Dan McClanahan (opposite) (this page) Bennett Tobin WHAT FUELS MARK WAHLBERG | AFTER HOURS Step 1: Halve avocado Step 2: Slice in half again Step 3: Carefully peel prevent browning, and gently remove seed. to form two wedges dark skin away from brush avocado flesh BETTER-FOR-YOU SOUPS | FINISH STRONG | ALLERGIES | BREATH OF LIFE from each half. green flesh and discard. with lime juice. PHOTOS PHOTOS MYTHS OF METABOLISM | FOODS THAT FIGHT DEPRESSION | BY THE GLASS THE TOP PICKS BRACKET SNACKS 16 BALANCE | March 2017
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| BALANCE 018-027 Mark Wahlberg_2.01 2.indd 19 2/3/17 12:40 PM Dan McClanahan MARK WAHLBERG IS THE REAL DEAL. A HARD WORKER WHO PAVED MARK WAHLBERG IS THE REAL DEAL. TO ’S AN A-LIST ACTOR DEDICATED HIS OWN ROAD TO SUCCESS, HE STANDS BEHIND HIS LINE OF HEALTHY LIVING. HE WHOLEHEARTEDLY PRODUCTS NOW AVAILABLE ALL-NATURAL PERFORMANCE-INSPIRED EXCLUSIVELY AT HY-VEE. PHOTOS
WHAT FUELS MARK
LBERG
MARK FUELS FUELS WHAT WHAT WA 018-027 Mark Wahlberg_2.01 2.indd 18 Studying scripts in his elf-made Hollywood back in shape. “I am passionate about home office is part of actor and producer fitness because I know how much Mark’s day. His film, Mark Wahlberg knows better I feel when I am active. We were Patriots Day, an account hard work is the secret designed to be active, and without of the Boston Marathon to success. physical strength, it is hard to balance bombings, released “When I am in mental and spiritual health,” Mark says. nationwide in January. training for a movie like His athletic performance coach Transformers: The Last Transformers, I wake up emphasizes the importance of exercise Knight is expected in at 3 or 4 a.m., work out, and protein supplements—they build theaters in June. shower, eat breakfast and muscle and burn fat. But products have some private prayer available to Mark didn't cut it; they time before it’s time to wake my kids weren’t natural and they didn’t taste Sup for school. I help them get ready, good. So, he developed his own feed them breakfast and drive them Performance Inspired line (sold to school. I try to be in bed by 8 p.m. I exclusively in the Midwest at Hy-Vee). need a full eight hours to feel good the “We started Performance Inspired next day,” he says. to provide a better product for not only Boston born and raised, athletes, but for everyone. We wanted Mark comes from a rowdy, to address the concerns we’ve heard working-class family of from customers,” Mark says. “We have nine kids. His 2016 film clean and natural formulas, authentic Patriots Day about the marketing and robust formulations. 2013 Boston Marathon We want to encourage people to live tragedy is a film close to a better life, no matter what level they his heart. The movie tells are in their quest.” the story of the real- Physical fitness gives Mark the life bombings and how energy to live a full, yet balanced life. courage and sacrificial love In any week he may play with his kids conquer horrific evil. in the yard or play a movie lead, help “This movie is about at-risk kids through the Mark Wahlberg law enforcement and first Youth Foundation, and help brothers responders—people who Paul and Donnie make burgers on his dedicate their lives to their family’s television show, Wahlburgers. community and country,” Mark explains. “Being a good father and raising “I’ve never felt more pressure, but I’ve responsible, kind and humble children never felt more pride.” is the most important thing in my A big part of Mark’s box-office life,” he says. “I hope they learn by my appeal is that he pushes his body example and also avoid the mistakes to represent the character he’s I made in my youth.” Prioritizing portraying, such as Navy Seal Marcus home and family while succeeding Luttrell in Lone Survivor, and body- in a competitive business is not only building physical trainer Danny Lupo possible for Mark, it’s inspired. in Pain & Gain, one of his hardest transformations yet. Hy-Vee is the perfect “I ate a full meal every three hours partner for us. They have the or so, 10 times a day,” he says of the “ training for Pain & Gain. “It’s not fun same philosophy about health getting up in the middle of the night and wellness. They truly believe to eat when you’re not even hungry.” in giving back. They are honest, His final weight on the movie was transparent and put forth 200% 212 pounds, a nearly 50-pound weight gain. effort into everything they do. Mark’s love for golf inspired his backyard practice complex, But after filming wrapped up it —Mark Wahlberg above. He’s played with some of golf’s best players, including wasn’t long before he pushed himself BALANCE | March 2017 ” 20 Bubba Watson at last year’s AT&T Pebble Beach Pro-Am.
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MARK WAHLBERG IS COMMITTED TO FITNESS. HE HEADS DOWNSTAIRS TO HIS PERSONAL GYM FIVE MORNINGS A WEEK.
Mark kicks off his workout with MAR10 minutes of foam rolling and WARM-UP WORKOUT RECOVERY trigger-point release work to knead out the kinks and loosen For Mark, this includes Strength training days Once the hard work is up any stiff muscles. This helps routines like mini-band consist of heavier loads, done, Mark finishes with him keep injuries at bay. He walks, leg swings, Power less repetitions and more 10 minutes of recovery, then starts with 15 minutes of Plate balancing, TRX recovery time. which includes stretching, various warm-up and activation stretching and biking. He massage and foam rolling. exercises. Depending on the day, says, “It’s important to turn Cardio workouts involve This helps him stay loose he moves into either 30 minutes on the muscles gradually lighter loads and faster and avoid injury. of strength training or 30 minutes and increase your body movements through of cardio training, and finally, a temp to get the max interval or complex cooldown. Every workout is full- potential out of your lifts.” training. body and incorporates pushing, pulling, lifting, carrying, dragging, throwing, running and jumping.
KETTLEBELL WORKOUT Mark’s muscular biceps have helped him look the part of his characters such as Micky Ward in The Fighter. He keeps them pumped up with old-school workouts, training change-ups and his all-natural Performance Inspired products. Here’s one of his favorite workouts: KETTLEBELL LEFT ARM SWING 30 SECONDS
KETTLEBELL RIGHT ARM SWING 30 SECONDS
KETTLEBELL GOBLET SQUATS 30 SECONDS
KETTLEBELL WALK-OVER PUSH-UPS 30 SECONDS
KETTLEBELL TWO-ARM SWING 30 SECONDS
KETTLEBELL THREADED LUNGES 30 SECONDS
REST 60 SECONDS
REPEAT 3–6 ROUNDS.
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018-027 Mark Wahlberg_2.01 2.indd 22 2/3/17 12:40 PM 018-027 Mark Wahlberg_2.01 2.indd 23 2/2/17 10:14 AM FUELFUELUP WITH PERFORMANCE INSPIRED WHAT MARK EATS A firm believer in nutrition, Mark describes his diet simply as “clean.” TOP PERFORMANCE TYPICAL BREAKFAST? Three egg Performance Inspired started with a simple goal: to whites, Ezekiel bread, almond butter MAKE MARK’S fill the need for an all-natural, high-performance product and AQUAhydrate. WHEY PROTEIN free of artificial and synthetic ingredients to support a SHAKE healthy, active lifestyle. Mark partnered with Tom Dowd, a FAVORITE FOOD? Chicken WITH FRESH former GNC executive, to engineer the line. “There’s BLUEBERRIES! nothing artificial. Period. Our products have high protein, GUILTY PLEASURE? Chocolate chip cookies. I don’t have much of a sweet added fiber and other trade-up ingredients like digestive tooth though. enzymes, probiotics, and prebiotics,” Mark says. Giving Hy-Vee the exclusive Midwest partnership was a SUPPLEMENTS OR VITAMINS? Fish oil no-brainer. “I’ve never met such an impressive group of and chondroitin/glucosamine/MRM for my joints. folks. I love that they have dietitians at all their stores. They understand health and wellness is an everyday lifestyle choice,” Mark says. A portion of the profits from Performance Inspired products is donated to charity!
EXPLOSIVE RIPPED WHEY PERFORMANCE PRE-WORKOUT PROTEIN WHEY PROTEIN g Get pumped for the A delicious, low-carb, Supplement your PROTEIN gym with this intense low-sugar formula diet with 100% whey 25 blend of ingredients made to boost the protein powder formulated to provide body’s fat-burning with 25 g of protein maximum stamina, processes with a for strength and strength and focus proprietary blend of recovery, weight in Natural Raspberry guarana and green loss and nutrition, Lemonade or tea to energize or endurance and Tropical Fruit Punch without the jitters. power. Available In flavors. Available in Mocha or Natural Chocolate or Vanilla Latte flavors. Vanilla Bean flavors. MIX IT LIKE MARK Check in with Mark in his home kitchen to see how he preps shakes with Performance Inspired protein powder.
PROTEIN BARS Snack smarter with an We started Performance Inspired to provide all-natural protein bar loaded a better product for not only athletes, but for with 20 g of protein. Available everyone. We have clean and natural formulas, in Brownie Chocolate Blast, Cookies N' Cream Extreme authentic marketing and robust formulations. and Peanut Butter “ We want to encourage people to live a better Chocolate Thunder. life, no matter what level they are in their quest. COMING SOON! —Mark Wahlberg 1 2 3 Look for more Mark scoops Performance He pours in two bottles of The taste is smooth and has no Performance Inspired ” Inspired Vanilla Latte Ripped AQUAhydrate performance chalky aftertaste. Even better products coming soon, Whey Protein powder into the water (supercharged it’s all-natural! Mark drinks including Creatine, a Post-Workout BCAA blender. Occasionally he adds alkaline water enhanced shakes daily and takes and a Mass Gainer. a small amount of fresh fruit with electrolytes and trace Performance Inspired products 24 BALANCE | March 2017 like blueberries. minerals) and blends. with him when he travels.
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KEEPS FIT:HAVE YOUR NUTRITION AND FITNESS Mark utilizes every tool in the gym. On mixing things up he says REGIMENS EVOLVED OVER TIME? “Fitness trends are funny. However, This is about applying the upgrades that I truly have an appreciation for experience brings. I am more balanced how my body looks and feels now than I have ever been because I when I train using these tools.” keep the upgrades in my routine. These upgrades include working out first thing WHAT KIND OF FITNESS GOALS DO in the morning, taking my vitamins, YOU SET FOR YOURSELF? having a post-workout shake, taking the time to pray and meditate, getting My fitness goals have had to change eight hours of sleep, drinking plenty of depending on the roles I played. AQUAhydrate performance water, taking Sometimes, it can be about a look, the necessary time before and after my size and shape; other times it’s about workouts to foam roll and stretch, eating acquiring and/or honing athletic skills. “clean” and nutrient-dense foods and so Currently, I set my goals around my forth. Recently, I have been able to put body composition, specifically the golf back into my daily regimen. This is percentage of body fat I carry. I feel my super important to me to keep my stress best when I am between 8–11 percent levels low. body fat. Feeling lean, mobile and pain- free all tie into my current goal of just WHAT IS THE MOST IMPORTANT LIFT feeling great! FOR YOU? DO YOUR BODY TRANSFORMATIONS I consistently do TRX Inverted Rows as AFFECT YOUR HEALTH IN ANY WAY? it helps to set my posture, which keeps my low back and shoulders strong and Anytime the body changes—anytime pain-free. AQUAHYDRATE the body has to adapt to new environments, new stresses, new Mark Wahlberg’s water brand, FAVORITE LIFT? injuries and new diet regimens—health AQUAhydrate, was founded with is affected. It’s nature and it’s called Bench press cutting-edge technology and science. adaptation. Even your emotions are AQUAhydrate provides a perfect blend of challenged. I have been through LEAST FAVORITE LIFT? alkalinity, electrolytes, and trace minerals transformations that depleted me and Deadlift to balance your body. This pH-balanced, others that made me stronger in the great-tasting, electrolyte-enhanced water long run. Come to think of it, all of HOW MUCH CAN YOU BENCH, SQUAT fuels athletic performance by hydrating them have made me stronger in the AND DEADLIFT? without added sugar or calories. Look for long run. AQUAhydrate at your local Hy-Vee. I haven't maxed out my lifts since training for Pain & Gain. During that time, WHAT UNCONVENTIONAL TRAINING I hit 350 on bench, squatted 350 and METHODS HAVE YOU TRIED? deadlifted 385. Over the past decade, I have learned to incorporate more functional training WHAT DISTANCE IS A GOOD RUN tools such as kettlebells, sandbags, FOR YOU? ropes, TRX (resistance bands), Power I am not a long-distance runner. I get The goal is always to be the best I can be Plates, sleds and medicine balls into mileage on the basketball court and physically, mentally and spiritually. That, and my training. sprinting from one golf shot to the next. setting the example to my family of how important If I train endurance, I use a jump rope as health and fitness is to staying happy. it’s more efficient. “ — Mark Wahlberg
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SWEET AND JUICY RASPBERRIES— SNACKING NATURE’S CANDY—ARE RICH IN VITAMIN C.
STAY ON TRACK a smart way to create a full feeling. Caffeine-free green Many people buzz throughout tea or other hot teas are the day, skipping meals and perfect for sipping while you After snacks. According to wind down. Hy-Vee Dietitian Megan Callahan, “This builds on waiting periods and trains TUNE IN your body to be starving Be aware of the dangers of at the end of the day.” She multitasking. We are always suggests making time for posting, texting or watching healthy snacks throughout while we snack instead of the day. At night, only eat HOW TO CURB LATE-NIGHT CRAVINGS being mindful of our actions. healthy snacks if your body WORDS Kaitlyn Cimino PHOTOS Tobin Bennett The result is that many needs more nutrients. It is people eat without identifying important not to exceed your the reason they are eating. calorie goals for the day. To Are you stressed, sad, manage your diet, set a cutoff happy, excited or bored? time of two hours before Hy-Vee Dietitian Nina Struss bedtime to be done eating. recommends the apple test: When you feel hungry, ask FILL THE TANK yourself if you would eat an apple. If the answer is Drink some water and wait no, you may not actually be 30 minutes to see if you still hungry but may simply be feel hungry. Often people responding to another feeling think they are hungry when like restlessness. When you do they are actually dehydrated. allow yourself to have a treat— Put a stop to Low-calorie drinks also offer slow down and truly enjoy it. kitchen raids! Hy-Vee dietitians have the tips you People may burn the midnight oil, but that need to keep doesn’t necessarily translate to burning nighttime snacking more calories. Many individuals stay up in check. late and snack while remaining relatively sedentary. Think Netflix and binge. Simply Typically late-night snacking isn’t for fuel; it’s tied to an put, staying up means more time to munch emotional outlet like boredom or stress relief. Know your and if you’re not offsetting late-night snacks own boundaries and willpower. Don’t stock your vices. with exercise, the calories are stored as fat. - Megan Callahan, RD Hy-Vee Dietitian Lee’s Summit, MO 28 BALANCE | March 2017 BALANCE | hy-vee.com 29
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CRAVINGS DAILY MENU SNACK SMARTER, NOT HARDER. DOs DON’Ts 1 RAW VEGGIES 1 COFFEE (CAFFEINE) S SE 2 FRESH FRUIT 2 FAST FOOD I P EPPI F I T I S 3 UNSALTED NUTS 3 ALCOHOL • Set up healthy snack stations in the refrigerator For my customers, and pantry for times when you need a quick fix. 4 LOW-FAT MILK 4 PASTRIES • Include a range of flavors from savory to I like to suggest 5 PLAIN POPCORN 5 CHIPS AND DIP sweet for different cravings. protein for nighttime Hard-boiled eggs are low in calories • Make healthy choices easier with items that are snacks. If you are and high in protein, making them an MINI MEALS portioned out and ready to grab and go. An extra • Stock good-for-you items at eye level or falsely hungry or ideal snack that will satisfy hunger and THAT WON'T BREAK keep you feeling full. THE CALORIE BANK even in plain sight on the countertop. if you are craving Don't let drive-throughs and 500 • Avoid reaching for whole portions of snacks vending machines be the downfall CALORIES that will end up as empty containers. Tubs of ice something because of your healthy evening. For late per day will lead to a 1-pound weight cream and bags of chips are easy to mindlessly nights at the office, prep simple gain in just eat while hooked into a season finale. you weren’t satisfied meals like grilled chicken salad, or one week. after dinner, you pack a can of tuna and a whole- DIETITIANS AGREE, ONE OF THE HARDEST CRAVINGS TO wheat pita. IGNORE IS A SWEET TOOTH. FOR A HEALTHIER OPTION TRY are going to want ONE OF THESE TASTY CHOCOLATE TREATS! something that will fill you up. Proteins SPOILER ALERT: keep you from In many cases, watching TV shows has become a social event. From For a sweet Stock up on Reach for a going back to the The Bachelor to college basketball, favorite shows bring friends fix, toss dark chocolate- chocolate- together over bowls of tortilla chips and bottles of wine. These chocolate covered flavor Greek cupboard again, and hangouts can lead to packing on the calories, which add up if you chips into a berries and yogurt, or participate weekly. Take control by plating up veggies or popping homemade dried fruit. top nutritious again, and again. low-calorie unsalted popcorn. To avoid endless grazing, keep track of trail mix of Divide into crackers your intake by eating off your own plate, rather than out of the group nuts, seeds single-serving with dessert - Hailey Boudreau, RD bowl. Limit yourself to a single drink and then switch to water. Hy-Vee Dietitian and popcorn. bags. hummus.
Ankeny, IA U
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028-031 After Hours_01-17 2.indd 30 2/1/17 1:33 PM 028-031 After Hours_01-17 2.indd 31 2/1/17 1:33 PM BETTER-FOR-YOU
For a helpful video on how to make Caulifl ower-Potato Soup, Total Time 40 minutes Serves 4 visit youtube.com/Hy-Vee
1 small head cauliflower (4 cups florets) SOY-GINGER 2 Tbsp. Hy-Vee Select olive oil, divided Hy-Vee salt and black pepper, to taste SHRIMP 1 shallot, chopped 1 stalk celery, chopped 2 cloves garlic, minced SOUPS 4 cups Hy-Vee 33%-less-sodium WORDS Kristi Chew PHOTOS Cameron Sadeghpour and Tobin Bennett 20 minutes 4 Total Time Serves chicken broth These quick-meal, lower-calorie soups fill you up and pack veggies 1½ cups chopped peeled Yukon and fiber into your diet. Each delicious soup contains fewer than 4 cups Hy-Vee 33%-less-sodium chicken broth Gold potatoes ¾ cup packaged shredded carrots 350 calories per bowl. ½ tsp. Hy-Vee ground cumin 1 Tbsp. dry sherry, optional Hy-Vee crushed red pepper flakes 2 tsp. Hy-Vee light soy sauce (or try a natural soy sauce alternative from the Hy-Vee 1. PREHEAT oven to 400°F. Toss HealthMarket) caulifl ower fl orets with 1 Tbsp. oil. 2 tsp. rice vinegar Scatter in a baking pan. Season with salt TIP: 1 tsp. grated fresh ginger and black pepper. Roast for 20 minutes or until lightly caramelized. Reserve Save time by ¼ tsp. Hy-Vee black pepper ½ cup for serving. using frozen deveined 1 lb. Hy-Vee Fish Market frozen cooked salad shrimp, although shrimp, thawed 2. HEAT remaining 1 Tbsp. oil over any frozen cooked 1 (6-oz.) pkg. fresh snow peas medium heat in stockpot. Add shallot, shrimp works well in 2 oz. thin rice noodles celery and garlic. Cook and stir until this recipe. Sliced green onions, for garnish softened. 3. STIR in broth, potatoes and cumin. 1. COMBINE broth, carrots, sherry (if desired), soy Bring to boiling; reduce heat. Cook, sauce, vinegar, ginger and pepper in a stockpot. covered, for 10 minutes or until potatoes Bring to boiling; reduce heat. Simmer, covered, are tender. Remove from heat and stir in for 5 minutes. 3½ cups caulifl ower.
2. STIR in shrimp, snow peas and rice 4. BLEND soup mixture in batches in noodles. Bring mixture to boiling; reduce a blender until smooth. Serve topped heat. Simmer, covered, for 5 minutes with reserved caulifl ower and red more. Serve immediately. If desired, pepper fl akes. garnish with green onions.
Per serving: 150 calories, 7 g fat, Per serving: 220 calories, 2.5 g fat, 1 g saturated fat, 0 g trans fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 620 mg sodium, 230 mg cholesterol, 1,060 mg sodium, 19 g carbohydrates, 4 g fi ber, 4 g sugar, 17 g carbohydrates, 6 g protein 2 g fiber, 2 g sugar, 32 g protein
Fresh ginger and dry sherry give a lift to the delicate flavors of shrimp and vegetables. Keep the sodium level down by using light soy sauce and low-sodium chicken broth. Roasting the caulifl ower gives it a mellow sweetness that enhances the TIP: fl avor of this velvety smooth soup, which is low in fat and gluten- and dairy-free. If the soup seems too thick, just stir in additional broth.
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032-035 Healthy _Soup_1-17.indd 32 2/1/17 1:35 PM 032-035 Healthy _Soup_1-17.indd 33 2/1/17 1:35 PM TURKEY-WHITETURKEY-WHITE BEANBEAN CHILICHILI Total Time 30 minutes Serves 4 Juice of ½ lemon remove bay leaves and add lemon juice. Hy-Vee sea salt and black pepper, to taste Season to taste. Serve with Cheese Toasts. 1 Tbsp. Hy-Vee Select olive oil 1 recipe Cheese Toasts, right CHEESE TOASTS: Preheat broiler. Spread ½ cup chopped fennel 8 (½-inch-thick) Hy-Vee Bakery baguette TIP: ½ cup chopped carrots 1. HEAT oil over medium heat in stockpot. slices with 3 Tbsp. garlic butter spread. Total Time 30 minutes Serves 4 For simmered- 2 cloves garlic, minced Add fennel, carrots and garlic. Cook and Sprinkle with ½ cup Hy-Vee shredded for-hours flavor, add 4 cups Hy-Vee 33%-less-sodium stir until softened. Parmesan cheese. Place under broiler, 4 to Hy-Vee nonstick olive oil cooking spray the seasoning mix to chicken broth 6 in. from heat, and broil for 1 to 2 minutes 1 lb. 99%-lean ground turkey breast the meat in the first 2. STIR in chicken broth, orzo and bay ½ cup uncooked orzo or until cheese is bubbly. 1 cup chopped onion leaves. Bring to boiling; reduce heat. Cook, step so the flavors 2 bay leaves 1 (1.25-oz.) packet Hy-Vee covered, for 10 to 12 minutes or until orzo have time to come 2 cups chopped cooked chicken 30%-less-sodium taco seasoning mix is tender. Per serving: 280 calories, 7 g fat, through. breasts (¾ lb.) 1 g saturated fat, 0 g trans fat, ½ cup chopped red bell pepper 1 cup steamed broccoli florets 3. STIR in chicken, broccoli and thyme. Cook 60 mg cholesterol, 650 mg sodium, ½ cup chopped green bell pepper until heated through. Just before serving, 27 g carbohydrates, 3 g fiber, 3 g sugar, 1 tsp. chopped fresh thyme 28 g protein 2 cups Hy-Vee 33%-less-sodium chicken broth 1 (15.8-oz.) can reduced-sodium great northern beans 1 (10-oz.) can Ro-Tel tomatoes with green chiles 1 (8-oz.) can Hy-Vee tomato sauce Desired toppings: Hy-Vee plain Greek yogurt, chopped cilantro, avocado slices or Hy-Vee reduced-fat finely shredded Mexican cheese blend
1. SPRAY a stockpot with nonstick cooking spray. Place turkey, onion and seasoning mix in stockpot. Cook over medium heat until turkey is brown and onion is tender.
2. STIR in bell peppers, broth, beans, tomatoes and tomato sauce. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes. Serve with desired toppings. Per serving: 330 calories, 1.5 g fat, 0 g saturated fat, 0 g trans fat, 70 mg cholesterol, 1,490 mg sodium, 41 g carbohydrates, 8 g fiber, 12 g sugar, 40 g protein
TIP: Shave a little time by steaming the broccoli in the microwave while the orzo is cooking. Place florets in a microwave- safe bowl, add a small amount of water and cook for 1 to 2 minutes or until almost tender. Drain.
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032-035 Healthy _Soup_1-17.indd 34 2/3/17 2:39 PM 032-035 Healthy _Soup_1-17.indd 35 2/1/17 1:35 PM INCLUDE INTENSEINTENSE SURGESSURGES IN WALKING, RUNNING, OR OTHER WORKOUTS. FINISH THE TREADMILLTREADMILL ISIS STRONG ESPECIALLY Shake up a stale workout. Use our exercises to add SUITED short bursts of intensity to your cardio routine for quicker results and more variety. FOR PACING
WORDS Aaron Ventling PHOTOS Tobin Bennett and Cameron Sadeghpour Bored with your cycling or rowing routine? health and cholesterol) and anaerobic fitness (builds and maintains A HIGH-HIGH- Granted, you don’t expect the benefits of running on a treadmill muscle, while burning more calories). or hitting the rowing machine to appear immediately. But what if A Canadian study illustrates how speeding up portions of exercise that physical change could come quicker? can reap benefits. Researchers at the University of Western Ontario INTENSITY The benefits of routine cardio workouts are well-known. “It’s tracked the results of 10 men and 10 women, who were split into continuous. It’s utilization of oxygen, so it’s walking, running, two groups for several weeks. The first group performed four to swimming, bicycling, something you are doing consistently and six 30-second treadmill sprints, with four to six minutes of rest constantly,” says Eric Larson, Cardiopulmonary Rehab Coordinator between each sprint, while the second group walked on a treadmill INTERVAL at the University of Kansas Hospital. But maybe you’re spending with an incline for 60 minutes. After six weeks, group one had lost countless hours and not getting the results you were hoping for. nearly twice as much weight as group two, while spending one-third Try high-intensity interval training (HIIT). How does it work? less time exercising. ROUTINE. HIIT alternates short periods of intense anaerobic exercise with “What I’ve always taught: you do two to three minutes of high- lower-intensity recovery periods. “The high-intensity interval intensity, one minute of decreased, typically, 50 to 70 percent of shocks the system to a degree. It’s something you do have to mix up what you were just maxing.” Larson says. “Two to three times a from time to time,” Larson says. HIIT training can be performed week for the interval is very suitable, as long as you are still getting on any of your favorite cardio machines. (See page 39 for workout a couple other days of a noninterval-based workout.” plans incorporating high-intensity intervals on the treadmill and Although HIIT can help you shed those unwanted pounds, it’s on the rower.) important to understand your personal limits and adjust for them These easily adaptable methods can fast-track you toward your in your exercise routines. goals by shaving some time from longer routines, but keep in mind “We recommend taking a day of rest,” Larson says. “Your body needs these should be woven into workouts at regular paces. time to recuperate after any type of activity. When you’re utilizing According to the American College of Sports Medicine, HIIT any kind of high-interval training, you really want to supplement THE U.S. improves aerobic (heart and lungs, blood pressure, cardiovascular that. That’s something you really don’t want to do every day.” DEPARTMENT OF HEALTH AND HUMAN SERVICES RECOMMENDS AT WHAT’S THE DIFFERENCE? LEAST 150 MINUTES AEROBIC (CARDIO) ANAEROBIC HIGH-INTENSITY INTERVAL TRAINING (HIIT) OF MODERATE Performed at low to medium intensity, Short, high-intensity movements fueled A mix of aerobic and anaerobic exercise EXERCISE PER designed to increase the utilization of by energy stored in muscles to build that alternates short periods of intense oxygen through repetitive and rhythmic strength, speed and power. physical activity with low-intensity WEEK. motions, which raise the heart rate for an WEIGHT TRAINING, SPRINTING, recovery periods for a set amount of time. extended period of time. PUSH-UPS, SIT-UPS APPLY TO ANY EXERCISE JOGGING, SWIMMING, CYCLING
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036-039 Finish Strong_01-17 2.indd 36 2/3/17 2:41 PM 036-039 Finish Strong_01-17 2.indd 37 2/1/17 1:37 PM “YOU HAVE TO TAKETAKE THETHE TIMETIME REAP THE BENEFITS OF AN INTERVAL-BASED WORKOUT BY ADJUSTING IT TO YOUR FITNESS LEVEL. TRY ONE OF THESE TO APPROPRIATELY DESIGN ROUTINES CREATED BY DAIRA DRIFTMIER, DIRECTOR OF HY-VEE KIDSFIT & HY-VEE FITNESS. THINGS4 TO CONSIDER THE ROUTINE THAT YOU’D WITH INTERVALS ROWER TREADMILL LIKE FOR YOURYOUR TYPETYPE OFOF The rower provides a low-impact and nonweight- Tone your lower body with this versatile machine 1 bearing exercise that works nearly every major that allows you to follow a consistent pace. Warming up prepares muscle group. Switch between an aerobic and A treadmill puts less stress on the body than the body for more TRAINING, BUT anaerobic workout by simply adjusting resistance. running on flat outdoor surfaces. intense exercise by dilating the blood MUSCLE GROUPS UTILIZED: MUSCLE GROUPS UTILIZED: vessels and fueling THE ROWER IS Lower back, upper back, hamstrings, calves, Quadriceps, hamstrings, calves, glutes muscles with oxygen. quadriceps, arms, pectorals, triceps, glutes, abdomen A PHENOMENAL BEGINNER ROWER HIIT BEGINNER TREADMILL HIIT 2 A balanced diet is key RPE = RATE OF PERCEIVED EXERTION (PERSONAL SCALE OF 1–10 USED TO IDENTIFY YOUR COMFORT ZONE WITH THE ACTIVITY) to maintaining proper 12-MINUTE HIIT WALKER HANDS-FREE WORKOUT weight and nutrition, WORKOUT.” Warm-Up Reduce the speed if you need to hold onto the treadmill. which can greatly 2-minute row at RPE 2–3 Warm-Up — Eric Larson, Cardiopulmonary Rehab Coordinator, enhance exercise University of Kansas Hospital Complete 4 Rounds 2 minutes – Incline 0 – Speed at RPE 2–3 1-minute row at RPE 7–8 Complete 4 Rounds results. 1-minute row at RPE 4–5 Adjust Speed as Personally Needed Cooldown 2 minutes – Incline 6 – Speed at RPE 7–8 2-minute row or walk at RPE 2–3 1 minute – Incline 0 – Speed at RPE 4–5 3 Use the recovery row to let your heart rate drop back Cooldown When it comes to down gradually. 5 minutes – Incline 0 – Speed at RPE 2–3 HIIT, the duration of your workouts is less INTERVAL 1,500 METERS MILE RUNNING HIIT important than the Warm-Up Warm-Up intensity at which you 2-minute row at RPE 2–3 2-minute walk – Incline 1 – Speed RPE 2–3 train. Push yourself and Complete 2 Rounds Complete 4 Rounds at Incline 1 you will see results. 500-meter row RPE 7–8 + 1 minute REST ¼ mile – Incline 1 – RPE 7–8 Complete 2 Rounds 2 minute – Incline 1 – RPE 4–5 250-meter row RPE 8–9 + 1 minute REST Cooldown Cooldown 2-minute walk – Incline 1 – Speed RPE 2–3 4 5-minute row or walk at RPE 2–3 The type of exercise doesn’t matter. HIIT can be adapted to any machine or workout, so pick your favorite getting back routine and change the pace. ALL MAJOR IN THE MUSCLE GROUPS GAME SHOULD BE EXERCISED AT “The biggest thing is getting out and walking. Get a good 30-minute walk in—brisk, LEAST TWICE A where you’re still able to talk normally, but you’re sweating or breathing a little. You WEEK, ACCORDING don’t want to jump off a cliff immediately. It’ll burn you.” TO THE MAYO — Eric Larson, Cardiopulmonary Rehab Coordinator, University of Kansas Hospital CLINIC.
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036-039 Finish Strong_01-17 2.indd 38 2/1/17 1:37 PM 036-039 Finish Strong_01-17 2.indd 39 2/3/17 3:02 PM Allergies affect MEDICATIONS, especially antibiotics, are the leading cause of 50million allergy-related people in the United States. deaths. IF YOU HAVE ALLERGIES, AMOUNT SPENT ON you’re not alone. In ALLERGY-RELATED SYMPTOMS fact, you’re becoming When your body encounters less alone every day as $18 TREATMENTS PER an allergen, it releases a chemical called histamine the number of people BILLION YEAR IN THE U.S. which causes your symptoms. around the world with The exact symptoms
symptoms climbs. No depend on which organ is AND involved, says Mark Moss, one knows exactly why FACTS OF THE MD, associate professor of the rise is happening, medicine and pediatrics at STATS POPULATION IS the University of Wisconsin AFFECTED BY A About other than more people’s School of Medicine and immune systems seem to LATEX ALLERGY Public Health. (ABOUT 3 be reacting to substances MILLION PEOPLE). “In the nose you can get outside their bodies. “It’s 1% 24 sneezing, itching, runny an immune response million nose, congestion,” he says. to foreign proteins that “In the lungs with asthma ALLERGIES children and you might get wheezing, typically we shouldn’t adults have coughing, shortness of breath. With a food allergy, you respond to,” says Ben ARE THE SIXTH seasonal Davis, MD, PhD, clinical MAIN CAUSE OF typically would get hives. It’s allergies. a spectrum.” Many cases of ALLERGIES assistant professor of CHRONIC ILLNESS asthma are actually due to allergy and immunology IN THE U.S. allergies. In rare cases, an
ZargonDesign/iStock.com ZargonDesign/iStock.com allergic reaction (usually to
at the University of Iowa foods, drugs, insect stings Carver School of Medicine. and latex) can cause a life- In other words, your body’s SCHOOL-AGE threatening reaction called anaphylaxis. “This is the most immune system overreacts CHILDREN ARE severe of allergic reactions,” to what it senses is a OF ALLERGIC TO Moss says. dangerous intruder. SOMETHING. WORDS Amanda Gardener PHOTOS Tobin Bennett 1 2
MICROSCOPIC POLLEN SPORES PHOTOS MICROSCOPIC Sources: Except where noted http://acaai.org/allergies/types/drug-allergies www.aafa.org/page/allergy-facts.aspx
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040-043 Allergies_01-17 2.indd 40 2/1/17 1:39 PM 040-043 Allergies_01-17 2.indd 41 2/1/17 1:39 PM TYPES OF ALLERGIES seasonal allergies By far, the majority of allergies are SPRING WINTER seasonal, causing hay fever. They irritate Trees, such as birch, Typically indoor allergens you only at certain times of the year and cedar, cottonwood dominate during the TREATMENT usually depend on where you live. and pine winter because we spend PREVENTION so much time inside. “The best treatment for an allergy is avoiding SUMMER Common ones are mold, the allergen,” says Mark Moss, MD, associate Grass, especially timothy dust mites, pet dander, professor of medicine and pediatrics at the grass, Johnson grass smoke and household University of Wisconsin School of Medicine PET ALLERGIES and ryegrass; mold (late chemicals. If you live in an and Public Health. This means finding a new summer into early fall) urban area, cockroaches home for a pet or staying inside during the Some allergies are typically instigated by a pet, may also be a problem. summer. Also shower and wash your clothes especially a dog or a cat. The reaction is to pet FALL Depending on your when you come inside, especially from an dander, urine or saliva, but pet fur can also pick Mold (early fall) and weeds climate, pollen may still be up pollen, mold or spores and pass them on to you. activity like gardening. in the air. Although no pet is completely risk-free, some breeds pose fewer problems than others. ANTIHISTAMINES These include drugs such as Claritin, Allegra, Zyrtec and Benadryl. Benadryl lasts four to six hours and causes sleepiness. The other three do not make you drowsy and last 24 hours. You can take them before or after symptoms appear and most are available in generic form. FOOD DRUG Allergies to food tend to affect children Penicillin is probably the best known INTRANASAL STEROIDS more than adults. The most common food drug allergen, although recent Three nasal steroids—Flonase, Nasacort and triggers are peanuts, milk and shellfish. research reveals it affects fewer Rhinocort —are available over the counter. people than once believed. Other A fourth, Veramyst, requires a prescription SOME PEOPLE CAN EAT A CERTAIN FOOD FOR INSECT STINGS common triggers are antibiotics but will likely be on drugstore shelves by YEARS BEFORE SUDDENLY DEVELOPING AN Bees, wasps, hornets and yellow containing sulfonamides such as spring allergy season. These are best used before symptoms show up, Moss says. ALLERGY. FOOD LABELS CAN HELP DETERMINE jackets are hovering dangers during Sulfadiazine, antiseizure drugs, WHICH FOODS MIGHT SET OFF A REACTION, later summer into fall. Red or black nonsteroidal anti-inflammatory BUT CAUTIONARY LABELS ARE NOT REQUIRED ALLERGY SHOTS are pests all year. For some drugs (NSAIDs) such as aspirin and ON CERTAIN PRODUCTS, INCLUDING ALCOHOL, fire ants Shots gradually expose you to your allergen. ibuprofen (Advil, Motrin), and certain MEAT, POULTRY AND SOME EGG PRODUCTS. people, the insect stings just hurt. Shots can completely eradicate allergies in chemotherapy drugs. The smell of peanuts shouldn’t cause an For others, they can result in life- a few people (after years of getting them). allergic reaction, but bits of peanut protein threatening anaphylactic reactions. About 85 percent of patients get some can if they’re released into the air as a food is Beware of nests in woodpiles, LATEX benefit after five years, says Ben Davis, being cooked. building cracks, under leaves or in tree Latex allergies most often affect clinical assistant professor of allergy and
health-care workers who often wear ZargonDesign/iStock.com immunology at the University of Iowa
branches or shrubs. Fire ants nest in Carver School of Medicine. piles of dirt on the ground, some as latex gloves, workers in an industry high as 18 inches. with exposure to rubber and those who have had 10 or more surgeries. SUBLINGUAL THERAPY Latex can be found in balloons, As an alternative to injections, a small dose of MILLION the allergen (in drop or tablet form) is placed rubber bands, erasers, toys and EPIPENS (injectors that administer the people are under the tongue to increase the patient's condoms, but nonlatex versions hormone epinephrine) are essential for people allergic to tolerance to the allergen. The method's success peanuts and should be easy to find. and safety is still being reviewed by the Food who are at risk of anaphylaxis. EpiPens should tree nuts like and Drug Administration, but some doctors be carried at all times. There has been some walnuts and offer it on a limited basis. controversy over price, but a cheaper generic almonds. version was released in late 2016. MICROSCOPIC POLLEN SPORES PHOTO MICROSCOPIC
Sources: Except where noted www.allergyhome.org Sources: Except where noted www.allergyhome.org 3 http://www.cdc.gov/getsmart/week/downloads/getsmart-penicillin-factsheet.pdf http://www.cdc.gov/getsmart/week/downloads/getsmart-penicillin-factsheet.pdf 42 BALANCE | March 2017 BALANCE | hy-vee.com 43
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LHOPE FOR THOSEIF WITH CYSTICE FIBROSIS Imagine that you have a child with cystic fibrosis. You may feel overwhelmed. You fear that life for your son or daughter will be one of illness, hospital visits, fragility and an early death. But Drew and Jaclyn Strube believe this once-true outlook is shaped by the past. They see a future where research conquers the disease and their little boy grows up to have a life of accomplishment, laughter and love. They have confidence in their faith, medicine and their friends at the Hy-Vee Pharmacy.
WORDS Steve Cooper PHOTOS Tobin Bennett
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044-047 Breath of Life_01-25 2.indd 44 2/1/17 1:44 PM 044-047 Breath of Life_01-25 2.indd 45 2/1/17 1:44 PM MORE THAN 30,000 AMERICANS ARE LIVING WITH CYSTIC FIBROSIS (CF). ANOTHER 1,000 NEW CASES Scurrying from one brief interest to “He’d spit it right back. Or he would ARE DIAGNOSED EACH the next—a toy truck, the family dog, close his mouth real tight and refuse to YEAR IN THE U.S. ABOUT a picture book—the shaggy blonde open. I had to do something,” Jaclyn 75 PERCENT OF PEOPLE WITH 2-year-old boy is too happy to settle says. Off to the pharmacy they went. CF ARE DIAGNOSED BY AGE 2. for a single diversion. He jabbers in Kerianne had seen this before, and - CYSTIC FIBROSIS a sketchy version of English that his recommended putting the medication in FOUNDATION mother is beginning to understand. A some kind of juice to entice Major. Ssmart kid, it won’t be long before the “So we went up one aisle and down words cystic fi brosis (CF) appear in another looking for juices we could try. his vocabulary. Finally, grape worked for him,” Jaclyn HOW HY-VEE Jaclyn Strube of Waukee, Iowa, says. That day told her she had found CAN HELP never expected to be mother to a a friend for life. She says, “Keri came boy with cystic fibrosis, but she’s out from behind the counter, walked us IF A CHRONIC ILLNESS glad to be. This is her son Major, after around the store looking for anything STRIKES, you can get help all. When the child was born, Jaclyn that would work and she even held my from your local Hy-Vee spent only a few hours with him baby. That was so important to me.” Pharmacy and the before she realized that something Hy-Vee Pharmacy was wrong. LAST FALL, MAJOR had his only Solutions program. The “We had four hours of real life hospitalization since birth. It started as job of Hy-Vee Pharmacy before we started to see what was a simple cold and then became a bad Solutions is to coordinate going on,” she says. cold with a lot of hacking. drug needs for those with The first sign of trouble for the “We tried two kinds of antibiotics major medical challenges. and an inhaler, but the cough kept newborn was a difficult bowel In addition to CF, movement. A test four days later getting worse. We had to take him to Hy-Vee Pharmacy confirmed the CF. Jaclyn was the hospital,” Jaclyn says. Solutions also assists devastated, though not for long. Two weeks later, the emergency Ten days later, Major left the began to fade. But Kerianne knew the those with anemia, hospital. On the way home, the family need for the antibiotic would come asthma, blood disorders, stopped at a Hy-Vee Pharmacy. again. So she ordered some to keep on cancer, hemophilia, HIV/ Things were starting to look up. hand at the pharmacy. AIDS, multiple sclerosis Jaclyn says, “This antibiotic isn ’t a and other diseases. AS THE STRUBE FAMILY neared their common one. It’s something you and A personal health-care neighborhood while driving Major home, I have probably never been prescribed. team of Hy-Vee Pharmacy Jaclyn and her husband, Drew, decided It’s not cheap, either. But Keri knew the Solutions professionals to stop at the Waukee Hy-Vee Pharmacy. need might arise, so she keeps it on the will handle your case. “As I walked into the store, I felt like pharmacy shelf so we can get it as soon Team members include: I had a big sign on me: ‘My Kid Has CF.’ as we need it.” • A pharmacist While I was at the hospital, they showed This is the benefit of getting to know me how to give him the pills. But I your Hy-Vee Pharmacy staff. They can • An enrollment needed to hear it again. So I asked the anticipate difficulty and be prepared to specialist WHAT IS CYSTIC FIBROSIS? pharmacist to go through it and she did.” help should the need arise. • A personal-care coordinator CYSTIC FIBROSIS (CF) is a serious genetic A complex disorder with multiple symptoms drugs have received approval from the Food That was pharmacy manager Kerianne disorder that damages the respiratory and and side effects, CF is caused by a gene and Drug Administration, including one that Roder. “When I met Jaci, she was a new LIFE MAY NOT BE PERFECT FOR • A billing coordinator digestive systems. mutation passed through families. According suppresses the mutation for some of the CF mom and had some additional stuff on THE STRUBES, but it’s closer than • Nursing services A healthy body produces mucus as thin to the Cystic Fibrosis Foundation, both parents population. These advances have sparked great her plate. So we kind of bonded over you might imagine. Jaclyn says, “I’ve • Hy-Vee dietitians as olive oil. But for those with CF, a single must carry the mutation for the disease to optimism and hope within the CF community. that. It was a mom thing,” Kerianne says. been hanging onto my faith and to my damaged gene triggers production of a thick, develop. About 25 percent of the children who “In 1960, the average survival rate for husband. I believe this is all part of a For more information sticky mucus, which may clog the lungs, can inherit the mutation from both parents CF patients was only 10 years. But with all ALL IT TOOK TO CEMENT Jaclyn and plan—but you don’t always get to like it. about Hy-Vee Pharmacy making it difficult to breathe. In the worst will have the disorder. If only one parent has the advances we’ve seen, the rate is now Kerianne’s friendship was a minor crisis “You know, I wouldn’t go back and Solutions, call cases, disease-causing bacteria may become the gene, children have a 50 percent chance 40 years and the newest drugs are laying and some grape juice. Major had been undo it all. I wouldn’t change Major. trapped in the lungs by the mucus, triggering of carrying it and passing it on to any of their a foundation for even more advances in 877/794-9833 or suffering from a bad cold and Jaclyn I just want a cure in his lifetime.” respiratory failure. Thick mucus in the pancreas offspring, according to the CF foundation. coming years,” says Tara Eastvold, an wanted to give him antibiotics to help. visit online at may also prevent food digestion, which may advanced nurse practitioner at the Blank hvrxsolutions.com lead to malnutrition and a host of problems, HOPE FOR THE FUTURE Children’s Hospital Cystic Fibrosis Center But the boy detested the crushed pills. according to the Cystic Fibrosis Foundation. Over the last couple of years, two new CF in Des Moines.
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044-047 Breath of Life_01-25 2.indd 46 2/3/17 2:47 PM 044-047 Breath of Life_01-25 2.indd 47 2/3/17 2:47 PM MYTHS OF METABOLISM IT’S TEMPTING TO BLAME WEIGHT BALANCING GAIN ON SLOW METABOLISM, ACT BUT THIS IS THE BIGGEST MYTH OF ALL. FACE THE TRUTH. YOU After carbs, fats, CAN MAINTAIN A HEALTHY WEIGHT proteins and other METABOLISIMMETABOLISIM substances are BY BURNING MORE CALORIES THAN absorbed into GETGET YOUR YOUR YOU EAT. METABOLICMETABOLIC RATE RATE the blood, they OUTOUT OF OF THE THE rebuild cells used BASEMENT.BASEMENT. up during activity. WHAT IS IT? If not needed by Metabolism is your body’s process of cells, energy sources converting what you eat and drink into are stored in your energy. It’s a complex system that breaks liver, muscles and WORDS down carbohydrates into sugar, fats into body fat for future use. This see-saw Kristi Chew PHOTOS fatty acids and proteins into amino acids. process of nutrition It involves hormones, genetics, diet and building up in your your level of activity. body—anabolism—
and its breakdown Tobin Bennett Your metabolism is like the speedometer on your car. It’s the rate at which your during activity— body consumes energy, whether by catabolism—is burning calories on a treadmill or using the essence of metabolism. energy for such basic life processes Hormones play a as breathing, thinking, digesting food part, including insulin and pumping blood. And you do have to regulate glucose; the ability to tweak it, says Dr. Vijay when insulin levels Shivaswamy, an endocrinologist and are out of whack, associate professor at Nebraska Medical diabetes can result. Center and the Omaha Veterans Affairs Medical Center. “People ask how to boost their metabolism,” Shivaswamy says. “I would say any kind of physical activity and exercise.”
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048-051 Myths of Matabolism_01-24 2.indd 48 2/1/17 1:47 PM 048-051 Myths of Matabolism_01-24 2.indd 49 2/1/17 1:47 PM 68 Cooking food THE MYTHS THE TRUTHS for 1 hour 1 THINNER PEOPLE HAVE 1. In fact, a larger body has a higher basal metabolic rate, because there is more HIGHER METABOLISMS. body surface to work while at rest. Hairstyling for FOODS TO 15 minutes 2. While genetics play some part in your basal metabolic rate, you can still alter YOU CANNOT CONTROL your metabolism through diet and exercise. Lean muscle burns more calories AVOID 26 2 YOUR METABOLISM. than body fat does. REFINED 3. No food on its own amps up metabolism in any signifi cant way. Some studies CARBOHYDRATES GREEN TEA OR SPICES CAN have suggested a small amount of weight may be lost over a limited time due to These include white bread, pasta, 3 SPEED UP METABOLISM. capsaicin in hot peppers and catechins in green tea.* and rice. Your body doesn’t have to work hard to break them down. 4. Skipping a meal may reduce calories at that point; it won’t slow Go for complex carbs such as MISSING MEALS SLOWS DOWN your metabolism. whole wheat breads, pasta and 4 METABOLISM. brown rice. Produce is also a good 5. This is not a good plan. You can’t sustain that for long, and your body may go source of carbohydrates. into "no-starve" mode in which metabolism actually slows down. EATING 500 CALORIES A DAY IS 5 6. Eating breakfast does not spark an increased metabolism for the day. FATTY FOODS A GOOD WAY TO LOSE WEIGHT. Fat is not as easily digested as 7. If the foods you’re eating are healthy, it generally doesn’t matter what other foods. Avoid fried foods and time you eat. A bowl of cereal has the same impact whether eaten at 10 a.m. heavy desserts; opt instead for BREAKFAST REVS UP YOUR or 10 p.m. unsalted nuts, baked chips and 6 METABOLISM. low-fat desserts. 8. Lemon juice contains vitamin C, less sugar, and fewer calories than orange juice, and squirting it into water may help you stay hydrated during the day. But PROCESSED EVERYTHING EATEN LATE AT 7 NIGHT TURNS TO FAT. there is little evidence that lemon water alters metabolism. FRUIT JUICES It sounds counterintuitive, but some 9. Unless the several smaller meals total fewer calories, it doesn’t matter. A total fruit juices are so loaded with sugar Raking leaves that they’re unhealthy. Scrutinize the for 1 hour SIPPING LEMON WATER of 1,800 calories has the same e ect whether scattered over the day or eaten in labels—especially for apple, grape 8 INCREASES YOUR METABOLISM. two meals. and orange juices—for sugars 10. Although catabolism is important for breaking down food into nutrients, like corn syrup, fructose and 204 SO HOW DO YOU dextrose. SEVERAL SMALL MEALS PER anabolism stores carbohydrates and fats for later use. REV UP YOUR 9 DAY ARE BETTER THAN ONE OR TWO LARGER ONES. ALCOHOL METABOLISM? A glass of wine may have health benefi ts, METABOLIC PROCESS IS ONLY Folding laundry 10 ABOUT BREAKING DOWN FOOD. but drinking too for 15 minutes We need to much alcohol may make a big The measure of your body’s calorie use But there’s really no such thing as a temporarily 17 while at rest is your basal metabolic “healthy” metabolism, says Dr. Vijay decrease the point of physical rate (BMR). It’s the at-rest energy Shivaswamy, an endocrinologist amount of fat you use over 24 hours to blink, sleep, and associate professor at Nebraska activity. It sounds YOU BURN MOST you burn. breathe and simply stay alive. To some Medical Center and the Omaha like a broken record, OF YOUR CALORIES extent, your BMR is inherited, although Veterans Affairs Medical Center. “I Light cleaning WHILE AT REST. other factors do come into play. If really want to go away from that whole for 1 hour but it’s really the you have a low BMR, you’ll gain more concept of healthy and unhealthy EXERCISE AND DIET weight than someone of your size with metabolism,” he says. “Everyone has lifestyle, the daily DETERMINE THE REST. an average or high BMR who consumes a basic metabolic rate. It’s ongoing; exercise and the same number of calories and gets you need it for breathing and so on. 102 the same level of exercise over that I feel that that those adjectives are watching what same time period. perpetuating a misconception.” you eat. Grocery shopping — Dr. Vijay Shivaswamy, Associate for 1 hour Professor at Nebraska Medical Center Leisurely biking 88 and the Omaha Veterans Affairs (10 mph or less) Vacuuming for Mowing the lawn it up 204 for 1 hour 43 15 minutes 306 for 1 hour Medical Center IE ESTI TES ADD Source: Except where noted www.mayoclinic.org/healthy-lifestyle/weight-loss *Source: www.hy-vee.com/health/healthnotes ** Calories burned based off 150lb. person. http://calorielab.com/burned
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048-051 Myths of Matabolism_01-24.indd 50 2/3/17 2:48 PM 048-051 Myths of Matabolism_01-24.indd 51 2/3/17 2:48 PM SALMON is more than a heart- healthy protein. Its omega-3s are GOOD FATS that some studies link to the production of brain chemicals that FIGHT FACT DEPRESSION. FOODSFOODS THAT THAT FIGHTFIGHT
Tobin Bennett ASPARAGUS PHOTOS WORDS Tara McMullen offers a hefty dose of IRON, DEPRESSIONDEPRESSIONCALCIUM and FOLATE. Links You are “ABSOLUTELY,” says Dr. Drew between low folate levels and what you Ramsey, an assistant clinical professor of psychiatry at depression have eat, the Columbia University and the been studied saying author of The Happiness Diet and since the 1960s. goes, but Eat Complete.“Your brain is made of food,” he says. “All of those what about minerals and vitamins and healthy your brain? fats we’re looking for BUILD NOT Can what JUST OUR BODY BUT ALSO OUR BRAIN CELLS.” Unfortunately, you eat the typical Western diet is full of GRILLED SALMON AND ASPARAGUS SALAD influence convenient but highly processed your mental foods that may increase our rates Total Time 30 minutes Serves 4 1. PREPARE a charcoal or gas grill with greased grill rack for ¼ cup Ginger Vinaigrette or to taste, reserving remaining of mental illness and depression direct cooking over medium heat. vinaigrette for another use. state? up to 80 percent. But he notes, 1 (1½-lb.) fresh salmon fillet or 4 (6-oz.) fresh salmon 2. RINSE salmon; pat dry with paper towels. Snap off and Ginger Vinaigrette: Place ⅓ cup Hy-Vee canola oil, ¼ cup “THERE IS SOMETHING YOU CAN fillets, skinless discard woody bases from asparagus. Brush all sides of fish sesame oil, ⅓ cup rice vinegar or Hy-Vee Select white wine DO EVERY DAY, WITH EVERY 1 lb. asparagus spears and asparagus with oil; sprinkle with salt and pepper. vinegar, 2 Tbsp. minced fresh ginger, 1 Tbsp. soy sauce, 1 tsp. BITE, to help fight depression.” 2 Tbsp. sesame oil minced fresh garlic, and 1 tsp. Hy-Vee honey in a blender. 3. PLACE salmon and asparagus on grill rack. Add lemon ½ tsp. Hy-Vee kosher salt Cover and blend until well combined and smooth. ¼ tsp. Hy-Vee black pepper wedges. Grill for 8 to 10 minutes or until fish begins to flake when tested with a fork and asparagus is tender, carefully Per serving: 490 calories, 30 g fat, 6 g saturated fat, 1 lemon, cut into wedges 0 g trans fat, 95 mg cholesterol, 440 mg sodium, 8 cups fresh baby spinach turning fish once halfway through grilling and turning 13 g carbohydrates, 6 g fiber, 5 g sugar, 41 g protein asparagus occasionally. ¼ cup thinly sliced shallot 1 pint cherry tomatoes, halved 4. TOSS together spinach, shallot and tomatoes in a bowl. Source: www.mayoclinic.org/diseases-conditions/depression/ Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1810582/ 1 recipe Ginger Vinaigrette, right Serve with salmon and asparagus. Drizzle with expert-answers/fish-oil-supplements/faz-20058143 BALANCE | hy-vee.com 53
052-055 Foods That Fight Depression_1-17.indd 52 2/2/17 12:36 PM 052-055 Foods That Fight Depression_1-17.indd 53 2/2/17 12:36 PM TURMERIC is the trendy “WALNUTS superspice on the scene. are a great It may DECREASE source of INFLAMMATION and is also OLEIC ACID, BLUEBERRY which can FACT a good source of IRON. ward off depression. Total Time 45 minutes plus marinating Serves 4 One study found BANANA 8 wooden skewers* women who 2 Tbsp. Hy-Vee honey consumed 1 Tbsp. Hy-Vee soy sauce oleic acid 2 tsp. finely chopped fresh garlic were 1 tsp. ground turmeric 52 PERCENT Pinch of Hy-Vee salt FLAX- LESS LIKELY 4 (5–6 oz.) boneless, skinless chicken breast halves, to develop cut lengthwise into strips depression.” 8 oz. green beans, trimmed, thawed if frozen 1 sweet potato, peeled and chopped —Dr. Drew Ramsey, Assistant Clinical 8 oz. cherry tomatoes, halved Professor of SEED 1 Tbsp. Hy-Vee orange marmalade Psychiatry, Columbia University 1 Tbsp. coconut spread
1. COMBINE honey, soy sauce, garlic, turmeric and salt in a resealable plastic bag. Add chicken strips; seal bag. Marinate in refrigerator for 1 hour, turning once. Drain MUFFINS chicken; discard marinade. Thread chicken onto skewers.
2. COOK green beans in boiling salted water in a large saucepan for 10 to 15 minutes or until tender. Remove beans and keep warm; reserve water. Cook sweet potatoes in reserved water in same saucepan for 8 to 10 minutes or until tender. Drain; return vegetables to Clinical research has saucepan. Toss with tomatoes, orange marmalade and coconut spread. demonstrated the ANTIOXIDANTS found 3. COOK chicken in a grill pan over medium-high heat in BLUEBERRIES can for 8 minutes or until fully cooked and grill marks form, improve COGNITIVE turning once. FUNCTION and have a 4. SERVE chicken with vegetables. bearing on neurotransmissions *Note: Soak wooden skewers in water for 30 minutes in THE BRAIN. before grilling. Per serving: 290 calories, 7 g fat, 1.5 g saturated fat, 0 g trans fat, 70 mg cholesterol, 750 mg sodium, 26 g carbohydrates, 4 g fi ber, 17 g sugar, 31 g protein
Total Time 35 minutes Makes 12 ½ cup packed Hy-Vee light brown sugar coconut oil and vanilla extract. Add egg mixture 3 ripe medium bananas, peeled and mashed all at once to fl our mixture. Stir just until 1½ cups Hy-Vee all-purpose flour ⅓ cup Hy-Vee coconut oil moistened (batter should be lumpy). Fold in ½ cup golden flax meal 1 tsp. Hy-Vee vanilla extract blueberries. Spoon batter into prepared mu n HONEY TURMERIC 1 Tbsp. ground flaxseed 2 cups fresh or frozen blueberries cups. Top with additional nuts. 2 tsp. baking powder 1. POSITION a rack in the center of the oven. 4. BAKE for 14 to 16 minutes or until the mu ns ½ tsp. Hy-Vee baking soda Preheat oven to 375°F. Grease a standard are golden and spring back when touched, ¼ tsp. Hy-Vee salt 12-mu n pan or line with paper bake cups. rotating the pan halfway. Cool in mu n cups CHICKEN 2 tsp. Hy-Vee ground cinnamon on a wire rack for 2 to 3 minutes. Remove from ½ tsp. Hy-Vee ground nutmeg 2. WHISK together fl our, fl ax meal, fl ax seed, mu n cups; serve warm. ⅔ cup coarsely chopped Hy-Vee walnuts, plus baking powder, baking soda, salt, cinnamon and The TRYPTOPHAN found in turkey, CHICKEN, Per serving: 260 calories, 13 g fat, 6 g saturated fat, additional for topping nutmeg. Stir in ⅓ cup walnuts. 0 g trans fat, 15 mg cholesterol, 150 mg sodium, ASPARAGUS and other foods is an amino acid 35 g carbohydrates, 4 g fi ber, 16 g sugar, 5 g protein that helps with the production of SEROTONIN, a 1 large Hy-Vee egg 3. WHISK together egg, brown sugar, bananas, chemical that allows brain cells to communicate.
Sources: www.med-health.net/Foods-High-In-Tryptophan.html Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4192974/ www.prevention.com/eatclean/foods-for-depression 54 BALANCE | March 2017 www.mayoclinic.org/diseases-conditions/cancer/ expert-answers/curcumin/faq-20057858
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Total Time 5 minutes Serves 1
1 cup vanilla-flavored coconut milk 2 tsp. unsweetened dark cocoa powder 1 tsp. coconut sugar, optional SPICY Cayenne powder, optional
1. COMBINE coconut milk and cocoa powder WORDS Steve Cooper PHOTOS Cameron Sadeghpour in a blender. If desired, add sugar and a dash of cayenne. Cover and blend until Cow’s milk—the thoroughly mixed. Serve in a tall glass. undisputed champ of Per serving: 90 calories, 5 g fat, 5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 45 mg sodium, glassthe dairy aisle for 12 g carbohydrates, 2 g fiber, 8 g sugar, 1 g protein coconutCHOCOLATE decades—is still on HOT ’N’ SPICY COCONUT CHOCOLATE MILK: MILK Bring 1 cup coconut milk to a simmer in a top, but plant-based saucepan over medium-low heat, stirring occasionally. Remove from heat. Whisk in alternative milks are 2 tsp. unsweetened dark cocoa powder surging in popularity. and, if desired, 1 tsp. coconut sugar and a dash of cayenne powder until thoroughly Challenges are coming combined. Serve in a mug with a dollop of whipped coconut cream. from milks made with almonds, cashews, coconuts, soybeans, rice, peas, flaxseed and other foods. Compare the nutrition profiles of seven milks and sample the ones that best match the needs of your body.
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056-059 By the Glass_1-18 2.indd 56 2/1/17 1:51 PM 056-059 By the Glass_1-18.indd 57 2/3/17 3:04 PM OF NUTRITION SEVEN GLASSES OF MILK FROM SEVEN DIFFERENT SOURCES. OUR LINEUP INCLUDES MILKS MADE WITH SOYBEANS, ALMONDS, CASHEWS, COCONUT, RICE AND PEAS. THOUGH SIMILAR, EACH HAS ITS OWN COLOR, TASTE AND NUTRITION STORY. COCONUT splash CALORIES: 45 FAT-FREE FATS: 4.5 G CARBOHYDRATES: <1 G PEA DAIRY MILK PROTEIN: 0 G CALORIES: 75 CALORIES: 90 ALMOND CALCIUM: 45 PERCENT DV FATS: 5 G VITAMIN D: 25 PERCENT DV FATS: 0 G CALORIES: 40 CARBOHYDRATES: 0 G CARBOHYDRATES: 13 G PROTEIN: 8 G FATS: 3 G PRO: PROTEIN: 8 G CARBOHYDRATES: 2 G CASHEW CALCIUM: 45 PERCENT DV Unsweetened coconut milk is CALCIUM: 30 PERCENT DV* PROTEIN: 1 G CALORIES: 25 low in calories. VITAMIN D: 45 PERCENT DV VITAMIN D: 25 PERCENT DV CALCIUM: 30 PERCENT DV FATS: 2 G CONS: PROS: VITAMIN D: 25 PERCENT DV CARBOHYDRATES: 1 G PROS: Low in protein. Has saturated fat, Good source of plant-based protein, SOY PROTEIN: <1 G RICE Two proteins in cow’s milk—whey CALORIES: 110 which some studies show may help as well as an excellent source of and casein—help to preserve lean PROS: CALCIUM: 45 PERCENT DV raise HDL (good cholesterol) but it CALORIES: 120 calcium and vitamin D. FATS: 4.5 G This is a good source of calcium, muscle mass, according to the VITAMIN D: 25 PERCENT DV also increases LDL (bad cholesterol). FATS: 2.5 G CARBOHYDRATES: 9 G which is needed for bone National Institutes of Health (NIH). CARBOHYDRATES: 23 G CON: Many athletes drink dairy milk to PROTEIN: 8 G development. Vitamin D increases the PRO: Plant-based proteins are incomplete absorption of calcium. PROTEIN: 1 G recover following a strenuous workout. CALCIUM: 45 PERCENT DV This milk includes vitamin E, proteins which means they do not CALCIUM: 30 PERCENT DV Contains three simple ingredients: milk, VITAMIN D: 30 PERCENT DV which helps your immune system, contain all of the amino acids that the vitamin A and vitamin D. CONS: according the National Institute of VITAMIN D: 0 PERCENT DV body needs to build protein. Low in protein. Contains nut allergens. PROS: Health (NIH). CON: You’ll get a protein boost, plus PROS: This milk contains lactose, a sugar good percentages of calcium CON: Good option for multiple allergies. naturally found in milk that some and vitamin D. Low in protein. Is dairy-, nut- and soy-free. people may not tolerate.
CON: CON: Contains soy allergens. Low in protein.
Many milk alternatives are fortified with calcium. Vitamin D is added to many milks and milk alternatives. Check nutrition labels for the amount of added calcium and vitamin D. Values shown represent the nutritional analysis for one cup (8 oz.) of each unsweetened milk, based on specific products available at Hy-Vee. Brands may vary. Added flavors often add calories and sugars. * Daily Value
056-059 By the Glass_1-18.indd 58 2/3/17 3:04 PM 056-059 By the Glass_1-18.indd 59 2/3/17 3:04 PM Aleve: One A Day Vitamins: Claritin: MiraLAX: TruBiotics: caplets or tablets select varieties select varieties 30 Dose $17.99 select varieties 24 ct. $3.99 30 to 160 ct. $7.99 30 ct. or 120 dose 26 or 30 ct. $14.99 $18.99
©2017©2017 Bayer Bayer ClariSprayClariSpray® and® and Claritin Claritin® contain® contain different different ingredients. ingredients. UseUse as as directed. directed.
SO THIN. SO CRISPY. SO NEW. OVEN-BAKED | NOT FRIED
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Combine nonfat Greek yogurt, berries and Bench the deep- granola for a fresh treat. fried chips for a SLAM DUNK more nutritious BRACKET SNACKS SWEET POTATO CHIPS baked option 4from the Hy-Vee Block out the junk food and HealthMarket. rebound with these healthy snacks. Your game-day party will have everyone wishing for overtime. HALF-COURT HUMMUS Serve purchased hummus with pretzels, crackers or flatbread as an alternative to high- Tobin Bennett Bennett Tobin Bennett Tobin calorie dips. PHOTOS PHOTOS 62 BALANCE | March 2017
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S are a common FOODS trigger. Choose THAT chicken, turkey, CAUSE fi sh or sirloin. ACID REFLUX CO O relaxes the valve between the esophagus and the stomach, l letting acid back AC D F up. Acidic mixers C N like orange juice also relaxes the and soda aggravate sphincter muscle at the problem. the lower end of the D ST H A TH esophagus. Limit LEARN THE TRIGGERS AND TREATMENTS C OCO coffee to one cup TO AVOID THE BURN OF ACID REFLUX. is a triple threat; a day or substitute it contains caffeine caffeine-free drinks any factors snacks and tight-fi tting and cocoa and for coffee or soda. is high in fat, contribute to clothing can be part of all triggers for heartburn, the solution. SP C OO S acid refl ux. are one of the causedM by acid refl ux, But if that’s not enough, most common but the symptoms are the Hy-Vee Pharmacy can triggers. Pop an universal: pain or burning help. Medications work antacid before a in the chest or throat, in three ways. Antacids spicy meal to avoid getting burned. diffi culty swallowing or the are taken after a meal to feeling that food is stuck. neutralize stomach acid. More than 60 million H2 blockers reduce the R OO S cause heartburn Tobin Bennett Tobin Bennett Tobin Americans experience amount of acid the stomach due to their high-fat these symptoms at least produces. These can be R contents. Bake or products take longer oven-fry instead.
once a month, according taken before a meal to PHOTOS PHOTOS to digest, requiring to the American College of prevent symptoms before your stomach to Gastroenterology (ACG). they start. Proton pump produce more acid. Acid refl ux, or GERD inhibitors (PPIs) block an Go easy on the (gastroesophageal refl ux acid-producing enzyme butter and cheese disease), can be minimized in the stomach. They are and stick to low-fat milk. by knowing your food commonly prescribed but triggers. Katie Kiscoan, can take up to two days to Hy-Vee Pharmacy Manager work and have potential in Omaha, Nebraska, says side effects. If you’re lifestyle factors also play a unsure which is best for role. “Stress is a huge cause you, ask your local Hy-Vee for heartburn. Smoking or pharmacist. “Pharmacists Prescriptions are written for GERD medications per year in the United States, according to the National being overweight can also are a great accessible best-of-naturebest-of-nature Digestive Diseases Information Clearinghouse. wholesomewholesome value value make the problem worse,” resource,” Katie says. Of those written for PPIs, up to 70 percent are inin every every aisle aisle Katie says. Routine exercise “We’re only a phone probably unnecessary, says the April 2016 issue of and avoiding late-night call away.” Pharmacist’s Letter. You can get the same type of medicine over the counter, and many times organicorganic goodness goodness availableavailable here here MILLION H2 blockers can do the same amount of good without the potential side effects of PPIs. ScanScan here here for for tips, tips, recipes, recipes, . purelypurely delicious delicious Sources: www.health.com, www.healthline.com andand everything everything Full Full Circle. Circle. fullcirclefoods.comfullcirclefoods.com 64 BALANCE | March 2017 646
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Flatout or Foldit: Frigo String Cheese: Skinny Pop Popcorn select varieties select varieties or Paqui 8.5 to 14 oz. 20 or 24 oz. $6.99 Tortilla Chips: 2/$5.00 select varieties 4.4 or 5.5 oz. 2/$5.00
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068-071 March_Pick_Coupons_Hydrate_Legal_01-18_V2N 2.indd 68 2/1/17 2:00 PM 068-071 March_Pick_Coupons_Hydrate_Legal_01-18_V2 2.indd 69 2/1/17 2:01 PM HYDRATE HIBERNATE Limit 2 total with coupon. Limit 1 total with coupon. Limit 1 coupon per customer. Limit 1 coupon per customer. 1. Water builds Most of us have heard that we cells, lubricates MARCH 2017 HERE’S THE NO. 1 need to drink eight glasses joints, aids FACT YOU NEED of water a day. That’s about ALL STIRRED IN TO KNOW ABOUT digestion, flushes Asian Stir-Fry p. 07 WATER: YOU NEED 1.9 liters, or 64 ounces, waste and MEAL MAKEOVER IT EVERY DAY. of water. The Institute much more. St. Patrick’s Day Matcha Shake p. 10 IN FACT, YOU MAY of Medicine actually NOT LAST MORE recommends about NUTRIENT POWER 2. Babies are about Fresh Avocado Boats p. 16 THAN A WEEK 100 ounces of water WITHOUT WATER, 78 percent water each day for men BETTER-FOR-YOU SOUPS WHILE YOU CAN by weight at birth, Soy-Ginger Shrimp p. 32 LIVE 30 DAYS and about 75 ounces adult men about Caulifl ower-Potato p. 33 WITHOUT FOOD. for women. Drinking 60 percent and Chicken Broccoli Orzo p. 34 Turkey-White Bean Chili p. 35 water is always a adult women about
PHOTOS PHOTOS good idea when you 55 percent. FOODS THAT FIGHT DEPRESSION are thirsty or before a Grilled Salmon and Asparagus Salad p. 52 Honey Turmeric Chicken p. 54 Limit 2 total with coupon. Limit 1 total with coupon. workout. But keep in 3. Carbohydrates Blueberry Banana Flax Seed Mu ns p. 55 Limit 1 coupon per customer. Limit 1 coupon per customer. Tobin Bennett Tobin Bennett mind that the food you and proteins eat also contains water, are metabolized which goes toward and transported Hy-Vee complies with applicable Federal civil rights laws and does not discriminate on the basis of race, color, national your total intake. For by water in the origin, age, disability, or sex. Hy-Vee does not exclude people instance, raw lettuce is bloodstream. or treat them differently because of race, color, national origin, age, disability, or sex. about 95 percent 4. Carbonated Hy-Vee provides: • Free aids and services to people with disabilities to water mineral waters communicate effectively with us, upon request or when and carrots have no proven necessary, such as: • Qualified language interpreters are about health advantages • Written information in other formats (large print, audio, 88 or disadvantages accessible electronic formats, other formats) • Free language services to people whose primary language percent. for most people. is not English, such as: • Qualified interpreters • Information written in other languages upon request If you need these services, contact your local pharmacist. If PILLOW TALK you believe that Hy-Vee has failed to provide these services Limit 1 total with coupon. Limit 1 total with coupon. or discriminated in another way on the basis of race, color, Limit 1 coupon per customer. Limit 1 coupon per customer. national origin, age, disability, or sex, you can file a grievance GOOD NEWS IF YOU’RE HITTING SNOOZE: with: Hy-Vee Civil Rights Coordinator, Attn: Legal Dept., 5820 Westown Parkway, West Des Moines, IA 50266, 515-267-2800, THE BENEFITS OF BEAUTY SLEEP AREN’T ONLY Fax 515-327-2162, [email protected]. You can file a SKIN-DEEP. grievance in person or by mail, fax, or email. If you need help filing a grievance, the Hy-Vee Civil Rights Coordinator is available to help you. You can also file a civil rights complaint Getting a proper night’s rest is essential for with the U.S. Department of Health and Human Services maintaining a healthy body. If you miss out on Office for Civil Rights, electronically through the Office for Civil Rights Complaint Portal, available at https://ocrportal. Zzzs regularly, you may be putting yourself hhs.gov/ocr/portal/lobby.jsf, or by mail or phone at: U.S. at risk for heart disease, heart attack, stroke, Department of Health and Human Services, 200 Independence Ave. SW, Room 509F, HHH Building, Washington DC 20201, diabetes, obesity, cognitive impairment, 800-368-1019, 800-537-7697 (TDD). memory loss, chronic stress and increased risk Complaint forms are available at http://www.hhs.gov/ocr/ of losing friends. (Because no one likes you office/file/index.html. when you’re moody.) ATENCIÓN: Si habla español, tiene a su disposición servicios gratuitos de asistencia lingüística. Llame al 1-866-874-3972. Sources: Centers for Disease Control and Prevention and the United States Department of Agriculture ATTENTION: Si vous parlez français, des services d'aide Limit 2 total with coupon. Limit 1 total with coupon. linguistique vous sont proposés gratuitement. Appelez le Limit 1 coupon per customer. Limit 1 coupon per customer. 1-866-874-3972.
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PHOTO EMBRACE THE COLOR OF SPRING WITH TASTY, NUTRIENT-PACKED SALADS. LOOK FOR THE NEXT Cameron Sadeghpour HY-VEE BALANCE FOR A NEW SPIN ON GREENS. THE MAY ISSUE WILL INCLUDE HEALTHY RECIPES, Hy-VeeHy-Vee isis dedicateddedicated toto providingproviding ourour customerscustomers ForFor ourour efforts,efforts, wewe werewere recognizedrecognized byby GREENGREEN withwith thethe bestbest qualityquality andand selectionselection ofof seafood,seafood, andand GreenpeaceGreenpeace inin itsits 20152015 CartingCarting AwayAway thethe OceansOceans EFFECTIVE FITNESS TIPS AND MORE, PLUS HOW TO wewe knowknow thatthat thethe bestbest seafoodseafood comescomes fromfrom healthyhealthy (CATO)(CATO) report,report, whichwhich evaluatesevaluates thethe country’scountry’s toptop NAIL A WORKOUT IN YOUR LIVING ROOM. oceans.oceans. OurOur ResponsibleResponsible ChoiceChoice seafoodseafood programprogram 2525 retailers’retailers’ sustainabilitysustainability efforts.efforts. Hy-VeeHy-Vee waswas offersoffers aa diversediverse selectionselection ofof responsiblyresponsibly sourcedsourced rankedranked thirdthird outout ofof thethe 2525 largestlargest supermarketsupermarket freshfresh andand frozenfrozen seafoodseafood toto ourour customers.customers. chainschains inin thethe UnitedUnited States.States.
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®®
be healthy. be fit. be happy. MARK
Begin® is a ten-week lifestyle management program with an emphasis on weight control, fitness and eating for good health. FITTING IN FITNESS • ROAD TO SUCCESS WAHLBERG• DAILY ROUTINE PAGE 18 NEXT PROGRAM AVAILABLE STARTING THE WEEK OF APRIL 3, 2017 PLUS Contact your local Hy-Vee Dietitian for more information. MYTHS OF METABOLISM 10 AND HOW TO TURN UP THE HEAT MIDNIGHT SNACKS TIPS FOR CURBING LATE-NIGHT CRAVINGS ’S PAGE 28 PAGE 23 MARCH 2017• MARCH HIIT IT! CHECK OUTWORKOUTS ONE OF MARK REV UP YOUR FAVORITE LOOK FOR THIS SYMBOL WHEN 2 ISSUE 1 VOLUME REGULAR ROUTINE CHOOSING SEAFOOD AT HY-VEE. PAGE 36 MARCH 2017 $4.95 Seafood bearing this symbol was caught or farmed in a manner FREE IN-STORE that minimizes damage to the environment or other sea life.
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