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EShopRite from Home – US Nutrition

US Nutrition promotion starts Sunday, December 15th and is valid thru Saturday, December 21, 2013

Save $10 at ShopRite from Home when you spend $20 on participating US Nutrition and/or Kraft items in a single transaction. 

Enter promo code: SNOWFLAKE at checkout 12/15 – 12/21/13  to receive the discount. (Discount will appear on final register receipt)

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Click here or click the image above to select a store and begin shopping. 

*Please note that the US Nutrition image will not appear on the ShopRite from Home home page but when clicked the products for both Kraft and US Nutrition will appear together in one list.


Offer valid at ShopRite from Home only. Offer not valid in store or at shopritedelivers.com.  Purchases must be made in a single transaction. Your qualified purchase is calculated after Price Plus Club discounts have applied. Shopping fees and delivery fees may apply. Your orders must be picked up or delivered by 12/21/13 to qualify for this offer. The items pictured are for display purposes only and may not be available at the time of purchase.   Discount will be reflected on your final register receipt.


Nutrition for Moms-to-Be

Pregnancy is an exciting time as you prepare your home for the little one’s arrival. It’s also a time to evaluate your diet. You may need to add some foods to your daily meal plan that you’ve never tried before. This Mother’s Day we’re focusing on nutrition tips and guidelines for mothers-t0-be. *

 First Trimester: Weeks 1-12

Congratulations!  You’re expecting! First things first: talk to your doctor about getting started on a prenatal vitamin.  Prenatal vitamins are different than regular multivitamins because they contain more folic acid and iron which help prevent neural tube defects and anemia.  Some prenatal vitamins may even contain Omega-3 fish oils for healthy brain development.  Look for a prenatal vitamin that contains:1

Folic acid — 400 to 800 micrograms              Zinc – 15 milligrams

Calcium — 250 milligrams                                Copper – 2 milligrams

Iron — 30 milligrams                                          Vitamin B6 – 2 milligrams

Vitamin C — 50 milligrams                              Vitamin D – 40 international units

Next, familiarize yourself with the foods that should be avoided during pregnancy.2

  • Fish high in mercury – swordfish, king mackerel, tile fish and shark.  Limit canned white tuna, albacore tuna and tuna steak to 6 ounces a week.
  • Undercooked or raw seafood like sushi and sashimi, and ceviche.
  • Undercooked poultry, eggs and red meat.  Cook all red meats, poultry and eggs fully.  This means no runny yolks and no rare steaks and burgers.  If you are eating processed lunch meats, you must microwave them until steaming or avoid them completely. Avoid Caesar dressings and hollandaise sauce since they may contain raw egg yolks.
  • Unpasteurized soft cheeses like brie, feta, camembert and bleu cheese.

If you experience morning sickness, it’s best to have a few tricks and tips for keeping the nausea at bay.  Despite its name, morning sickness can happen at any time of the day.  Your best defense is to stick to an eating schedule because an empty stomach triggers nausea during pregnancy. Try to eat small, frequent, easy-to-tolerate meals. If you are having trouble keeping food and drinks down, you’ll need to contact your doctor as dehydration can become a problem and certain anti-vomiting medications can be prescribed.  Helpful tips for dealing with nausea:

  • Sip on ginger tea or ginger ale
  • Dry crackers by bedside can help if you feel nausea during the night
  • Cold water with lemon

 Second Trimester: Weeks 13-27

Feeling better yet?  Your appetite might be coming back along with your energy.  The second trimester is a great time because many of your pregnancy symptoms start to disappear.  However, this is when you may begin to experience pregnancy cravings.  During pregnancy you will need to some extra calories, but “eating for two” is a myth.  The American Board of Pregnancy recommends adding an extra 300 extra calories y.  What exactly does 300 calories mean?  Try a peanut butter and jelly sandwich on whole-wheat bread, a Greek yogurt with sliced almonds and fruit, or a smoothie made with fruit and low-fat milk. 

Keep in mind the guidelines for recommended weight gain during pregnancy: In general weight gained in the first trimester is 1-5lbs, and then it is about 1-2lbs per week in the second trimester, and 1-2lbs per week in the third. 3

  • 25-35 pounds if you were a healthy weight before pregnancy, with a BMI of 18.5-24.9
  • 28-40 pounds if you were underweight before pregnancy with a BMI of less than 18.5
  • 15-25 pounds if you were overweight before pregnancy with a BMI of 25-29.9
  • 11-20 pounds if you were obese before pregnancy with a BMI of over 30

 Third Trimester: Weeks 14-40

The baby is continuing to grow, which means your body has to make room for it. .  Heartburn, reflux and a loss of appetite can occur as digestive organs are pressed.  Here are some tips for digestive relief:

  • Avoid fatty, greasy, spicy and acidic foods.  They will just cause irritation.
  • Stick to small frequent meals
  • Avoid lying down after eating for at least 1 hour.
  • Talk to your doctor or pharmacist about over-the-counter heartburn relief that is safe during pregnancy.

 Here’s What You Need, Why You Need It, and Where to Find it.

 

 

  1. Mayoclinic.  Prenatal vitamins: Why they matter, how to choose http://www.mayoclinic.com/health/prenatal-vitamins/PR00160
  2. Mayoclinic. Pregnancy nutrition: Foods to avoid during pregnancy. http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109
  3. American Pregnancy Association.  Eating for Two When Over/Under Weight. http://americanpregnancy.org/pregnancyhealth/eatingfortwo.html

** This is general advice and you should always consult your doctor before making any changes to your diet.

 

Content courtesy of: 


Dole Nutritional Chart

 

Click for printable version 


Are Your Young Athletes Getting The Nutrition They Need?

 

 

 

 

 

 

 

If your children are involved in extracurricular sports or exercise regularly, they need extra calories, vitamins and nutrients to help give them energy while exercising and support their growing bodies. If they don’t get enough of these vitamins and nutrients, or make unhealthy food choices, they may be less likely to reach their peak performance and may actually lose muscle mass instead of building it.

Listed below are some nutrition tips that you should keep in mind if your children are involved in sports.

Vitamins and Minerals

It is essential that your children get plenty of calcium and iron in their diet. Calcium is important because it helps build strong bones, which can help reduce the likelihood of stress fractures while exercising. Encourage your children to eat low-fat dairy products, including milk, cheese and yogurt. Iron transports oxygen to the muscles. If your children don’t get enough iron, they may tire easily since their muscles aren’t getting enough oxygen, which can in turn affect their athletic performance. To help make sure they get enough iron in their diet, offer your children iron-fortified cereals, leafy green vegetables and lean cuts of red meat.

Carbohydrates

Your children need carbohydrates, with a majority of them coming from whole-grain foods, to help fuel their bodies while they are exercising. Whole-grain foods, such as oats, whole wheat bread, pastas and cereals and starchy vegetables, also provide your children with fiber and nutrients they need to maintain their overall health.

Protein

Protein can help your children build strong muscles when combined with strength training and other forms of exercise. Many foods that are good sources of protein are also high in fat, however, so you need to educate your children about which ones to choose. Encourage your children to eat protein-rich foods such as fish, skinless white meat poultry, low-fat dairy products and soy products.

Hydration

In addition to eating a healthy diet, it is also important that your children are properly hydrated when they are exercising. Your children need to drink plenty of water or other fluids before, during and after exercising to help avoid heat-related illnesses and dehydration. The National Athletic Trainers’ Association (NATA) has made the following recommendations regarding hydration and exercise:

  • Before exercise. Drink 17-20 ounces of fluid 2 to 3 hours before activity, and drink an additional 7 to 10 ounces 10 to 20 minutes prior to exercise.
  • During exercise. While exercising, you should drink 7 to 10 ounces every 15 minutes.
  • After exercise. Drink at least 20 ounces of fluid for every pound lost within 2 hours of finishing your workout.

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Affordable Nutrition in a Can!

Just because some of your favorite summertime foods aren’t in season doesn’t mean your diet has to hibernate this winter. Delicious foods that are full of nutrition are waiting for you in the canned foods aisle. Check out these healthy eating ideas for canned foods and don’t forget to stock up this week at our 40th Anniversary Can Can Sale!

Beans
Talk about a nutritional bang for your buck! Canned beans are loaded with protein, fiber, and essential vitamins and minerals. You can make them the star of your meal or a simple side dish. Here are a few ideas:

  • Top a mixed green salad with chick peas, cannellini beans or kidney beans.
  • In a food processor, blend chick peas, lemon juice, garlic, parsley and olive oil to make a delicious bean dip to serve with fresh vegetables
  • Make a vegetarian chili with a mixture of your favorite beans. Try black beans, pinto beans, and kidney beans.

What to look for: No-salt-added or low-sodium varieties (or simply drain and rinse canned beans to remove about 40% of the sodium)
Try: ShopRite beans, ShopRite Organic beans, Goya low sodium varieties

Fish
Canned fish is a low-cost way to get some heart-healthy nutrition into your diet. The American Heart Association recommends eating fish at least twice a week because it’s a good source of protein and low in saturated fat. Fatty fish, including trout, sardines, tuna, and salmon, are also high in omega-3 fatty acids, which may reduce the risk of heart disease. Here are a few ideas:

  • Tuna salad with a twist: Add chopped fresh parsley, lemon juice, capers and a drizzle of olive oil to canned tuna. Serve over a mixed green salad or with whole grain bread.
  • Salmon salad sandwich: add diced celery, onion and light mayonnaise to canned salmon for a delicious sandwich.

What to look for: Canned fish packed in water, reduced sodium versions if available
Try: ShopRite Albacore Tuna in water, Chicken of the Sea Chunk Light in water 50% less sodium, Bumble Bee Wild Alaskan Pink Salmon

Fruits and Vegetables
You don’t have to sacrifice flavor or texture when using canned fruits and vegetables. Here are some great ideas for adding more canned fruits and vegetables to your diet:

  • Add canned artichoke hearts in water to pasta dishes or salads
  • Sauté canned spinach with garlic and olive oil for a simple side dish
  • Fold a few spoonfuls of canned pumpkin into tomato soup for extra flavor and texture
  • Use canned peaches as a topping for low-fat ice cream or yogurt, a smoothie ingredient or as a snack on their own

What to look for: No-sugar-added canned fruit, no-salt-added or reduced sodium vegetables (or simply drain and rinse), fruit packed in its own juices
Try: ShopRite canned peaches in pear juice, ShopRite no salt added vegetables, Rienzi canned artichoke hearts.


Dairy Alternatives

Dairy Alternatives

Dairy products are delicious and nutritious, but for those who are lactose intolerant, have milk allergies, or choose to follow a vegan diet will need to explore dairy alternatives.  There are a variety of lactose-free products including milk, cheese and yogurt made with plant-based substitutes.

Non-Dairy Milk Substitutes:

Almond Milk is made from ground almonds and water.  It is lower in calories than cow’s milk but contains little protein (1 gram per cup, compared to 8 grams per cup of cow’s milk.)

6_7_LiveRightMens_SR_Almond_Milk_137

Coconut Milk is made from the liquid of the grated meat of a brown coconut.  Coconut milk is very high in calories and fat, but the coconut milk found in the dairy aisle has been “watered down” making it less caloric and lower in fat.  Coconut milk does not contain protein.

Hemp Milk is made from ground hemp seeds and has a nutty flavor.  Hemp milk contains “healthier” fats (omega-3s), although it only has about one-third the protein of cow’s milk.  Hemp milk contains more calcium than cow’s milk.

Oat Milk is made of oat groats (the hulled kernel of the oat grain) and water.  Oat milk contains half the protein as cow’s milk and is very high in carbohydrates due to the naturally-occurring sugars.

Rice Milk is made from boiled rice and has the same calorie content as 2% cow’s milk.  Rice milk has little protein and half the fat compared to cow’s milk.

Soy Milk is a liquid extract of soybeans.  It is higher in protein than any other dairy substitute. It has the same calorie content as skim milk, and “healthy” fats.

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Non-Dairy Cheese and Yogurt Substitutes:

Just like the dairy milk substitutes listed above, there are a variety of non-dairy cheeses and yogurts to choose from including soy, rice, almond, hemp and coconut milk products, with similar attributes to the non-dairy milk substitutes listed above.

Non-Dairy Milks and 2 % Cow’s Milk Comparison

Nutrition information for unsweetened non-dairy milks provided by national brands

Serving size:  One cup (8 ounces)

Milk Calories Fat (grams) Fiber (grams) Protein (grams) Calcium (milligrams)
2% Cow’s Milk 125 4.8 0 8 300
Almond Milk 30 2.5 1 1 2
Coconut Milk 45 4 1 0 38
Hemp Milk 70 5 2 3 400
Oat Milk 130 2.5 2 4 7
Rice Milk 120 2.5 0 1 <1
Soymilk 80 4 1.2 7 50

Reference:  Oldways Vegetarian Network and the Oldways Nutrition Exchange

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Men’s Health Month

By Pamela M. Nisevich Bede MS, RD, CSSD, LD
Manager Professional Partnerships & Education, EAS

EAS Advantage Carb Control Shake

It’s Men’s Health month which means it’s time to take a step back and take a look into what your diet is- or isn’t- doing for your health.  After all, every year, each one of us has easily 1000+ opportunities to influence our health simply by improving our choices at breakfast, lunch, and dinner.  Here’s just a snapshot into what we eat in America, paying close attention to what men ages 30+ are consuming (or skipping).  Is your diet average, better, or worse than your friend’s or coworker’s?  Read on to decide.

Make Half Your Grains Whole

While most men (and women) do an excellent job of consuming refined grains, their intake of whole grains is less than optimal.  In fact, whether you’re 9 or 99, there’s a good chance you’re not consuming enough whole grains since close to 100% of all men (women too) consume below the recommended amount.  What can whole grains do for you?  Antioxidant-rich, nutrient-dense, and fiber-full whole grains have been shown to decrease low-density lipoprotein (LDL) cholesterol, decrease blood pressure, and improve glucose and insulin responses. Additionally, whole grains have been proven to reduce the risks of cancer, heart disease, Type 2 diabetes, and obesity.

You’re not alone if you’re wondering how to tell if your bread or pasta is truly whole grain.  With flashy packaging and caramel coloring added, it can be difficult to tell a refined gain from a true whole grain. In order to be a whole grain, the endosperm, germ, and bran must all present in the same proportions as was found in the field. As long as the right proportion is there, whole grains can be rolled, ground, cooked, parboiled, extruded, pearled, and even milled.  Look for the Whole Grain Stamp or be sure your bread or pasta or side dish is whole grain by checking to see that the ingredient list includes the word “whole” as the first ingredient rather than seemingly-healthy but not necessarily whole-grain terms like “unbleached” or “stone ground”.  It’s easy to make the conversion to whole grains by skipping items such as white bakery buns, butter crackers, and other processed snacks and instead choose foods made from whole wheat, whole grain corn, brown rice, steel cut oats, and quinoa, kamut, amaranth and other ancient grains.

Next up- boosting your fruit and vegetable intake

The good news- most men do a better job consuming fruit and vegetables compared to whole grains.  The bad news- it’s still not enough.  The vast majority of men over the age of 18 consume are at least 80% below the recommended intake of fruit and the same can be said for vegetables.  Why does it matter?  Not only do these food items provide health-boosting phytonutrients like the quecertin and ellagic acid found in berries and suggested to protect against chronic diseases, such as cancer and heart disease but any fruit or vegetable you choose will offer a healthy doses of water and fiber into your diet.  Fruits and vegetables also provide critical nutrients such as potassium, and vitamins like C and A.   Intense exercise is known to increase oxidative stress and free radicals, which over time can lead to damaged cells, tissues, and organs.  But Vitamin C, a powerful antioxidant, naturally fights against this oxidative stress and the free radicals it creates.  While Vitamin C might not prevent your next cold, it has been found to shorten the duration.  And while you may have taken supplements in the past, most experts agree it’s best to get this antioxidant from real food.  Vitamin A, on the other hand is a fat-soluble vitamin that leads to better eyesight (deficiency is the leading cause of non-accidental blindness) and better immune function. Vitamin A deficiency is also associated with decreased immune function and resistance to infection, which means low intakes of Vitamin A (and other antioxidants), can easily sideline your performance at the gym or on the course.

Know your fats

At this point in time, greater than 65% of men 30 and older consume more than the recommended 10% of total calories from saturated fat.  Given the recent debate on whether or not saturated fat is dangerous to heart health, some diners might not think twice about consuming foods (like marbled meats, some bakery items, and poultry with the skin on) that are high in SFA.  But the American Heart Association maintains that eating foods containing saturated fats raises the level of cholesterol in your blood and high levels of LDL cholesterol in your blood increase your risk of heart disease and stroke.  The Dietary Guidelines concurs, but warns dieters that heart health is not just about eliminating SFA from the diet; it’s important that diners replace these unhealthy fats with unsaturated fat – especially polyunsaturated fats like avocado, canola, and walnuts- that offer health benefits instead of simply cutting out highly saturated items and replacing with partially hydrogenated oils containing trans-fat or refined carbs and sugar.  To do so would drive down HDL (healthy cholesterol) levels and drive up your triglyceride levels- neither of which is optimal.

Prevent Muscle Loss with Protein

While many individuals- be they everyday athletes or weekend warriors, believe they are getting enough protein, there’s a good chance they’re not.  In fact, over 80% of men fall below the recommended intake of protein.  An alarming statistic given that the recommended intake (~0.4g protein per pound of body weight) is not all that high and, in order to prevent muscle loss related to aging or exercise, you likely need more.  This additional protein will help replace the protein you break down during exercise, help you build lean tissue, and help your muscles recover naturally through the years and following   taxing workouts so that you’re primed and strong each and every day.

Protein may not be a magic bullet–increased supplementation has not been found to automatically improve performance–but if your intake is low, you may start to feel fatigued, lose muscle mass, become rundown, and increase your risk of injury.  You can prevent much of this by aiming for an intake of at least 0.55-0.77 grams/lb. (consider aiming for the upper end of the spectrum during times of heavy training or if you’re naturally very active). This means that if you weigh 130 pounds, you’ll want to aim for approximately 72-100 grams of protein a day; a 195-pound man will need to aim for approximately 107-123 grams/day.

Where can you find high quality protein?  Obvious choices include dairy, eggs, lean meats, poultry, and fish.  Vegetarians can find complete protein in foods such as tofu, edamame, and quinoa.  For those looking to boost their protein intake but not wanting to fire up the grill, a protein smoothie is a great way to fit in more protein as well as the fruits and vegetables which might be lacking in your diet.  Try the below recipe for a refreshing option or get creative by adding some of your favorite (fresh or frozen) fruits and vegetables, ice, and EAS protein powder to a blender.

Recipe:

The LEAN and MEAN Smoothie: 10oz orange juice, 1 banana, 1 cup pineapple, 2 scoops EAS Lean 15 protein powder (vanilla), ice.  Approximate yield = 22oz

Nutrition Facts

 

Abbott Nutrition Logo

Reference:  What We Eat in America, NHANES 2007-2010; Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Part D. Chapter 1: Food and Nutrient Intakes, and Health: Current Status and Trends.

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DOLE® Power Up Greens™

According to CDC data, nearly 23% of American adults and over 37% of American children eat vegetables less than one time per day. Americans are specifically falling short on dark green vegetables like spinach, kale, collards and chard, getting just 50% of what they need, according to the USDA. Leafy greens are packed with bold flavor and essential nutrition linked to health, so what’s stopping us from getting our greens?

DOLE is here to show you it CAN be easy being green! DOLE Power Up Greens™ Baby Kale, DOLE Power Up Greens™ Baby Kale & Greens, and DOLE Power Up Greens™ Spring Mix & Greens are bursting with nutrition and taste and were designed to make it easier to fit more greens into your life. If choosing, storing, washing and cutting leafy greens is holding you back, Power Up Greens™ are the greens for you.

There’s a reason why your mother always made you eat your greens. Leafy greens are jam-packed with nutrition and may offer significant benefits to keep you living a healthy life. Here’s a look at a few of the top nutrients DOLE Power Up Greens™ can offer and some tasty way to chow down on your greens.

NUTRIENTS

Vitamin A

Vitamin A does a lot in the body. It is essential for eyesight, immunity, red blood cell production and growth. Vitamin A comes two different forms: preformed vitamin A and provitamin A carotenoids, compounds that may be turned into vitamin A in the body. Beta-carotene is a form of provitamin A found in greens.

Vitamin K

Vitamin K keeps bones strong by activating osteoblasts (bone-forming cells). The Framingham Heart Study found seniors who achieved over 300% of the daily value for vitamin K had a 65% lower risk of hip fractures than those who were well below the daily value. Encouraging research also suggests vitamin K may play a role in inhibiting the growth of tumors and cancer cells. Several studies in particular have linked levels of vitamin K intake with stabilization of liver cancer.

Folate

Dark leafy greens are a top source of folate, an important B vitamin that may help protect against certain cancers. Research also suggests folate may help keep your brain sharp as you age. A 2015 study published in the Journal of the Academy of Nutrition and Dietetics found women with folate intake below the Recommended Daily Allowance (RDA) had an increased risk of mild cognitive impairment and probable dementia later in life. Folate plays an essential role in regulating the concentration of homocysteine in the blood. High levels of homocysteine can put you at risk for cardiovascular disease, which can increase the risk for cognitive impairment and Alzheimer’s disease. Folate is also important for making DNA, RNA, and neurotransmitters.

Manganese

Manganese plays a crucial role in metabolism and is needed for several enzymes to function in the body. The mineral is an integral component of a major antioxidant enzyme responsible for managing harmful oxidative stress in cells. A 20-year study by the Mayo Clinic found having a high intake (over 150% Daily Value) of manganese conferred a 28% lower risk of developing Non-Hodgkin’s Lymphoma (cancer of the lymphatic system). Manganese is also important for bone development and wound healing.

Potassium

Most plant foods offer potassium, an important mineral that acts as an electrolyte in the body. Potassium works with sodium to regulate nerve impulses, muscle contraction and heart function. A study published by the American Heart Association found women who got the most potassium in their diets (above 3,193 mg) had 12% lower risk of stroke compared with women who got the least potassium (below 1,925 mg). Researchers suggest these differences are due to potassium’s ability to improve blood flow by promoting release of nitric oxide, a gas that widens blood vessels.

Calcium

Calcium is an integral component of bones and teeth. This mineral also plays an important role in regulating muscle, nerve and hormone function and helps to maintain the body’s fluid balance. You may know that calcium absorption can be hindered by compounds in certain plant foods, such as oxalic acid in spinach and rhubarb, but the calcium in plants in the kale family is as bioavailable as that in milk.

 

SERVING SUGGESTIONS

Most adults should be aiming to eat at least 2.5 servings of vegetables per day. What counts as a serving? One cup of cooked or raw vegetables like carrots, or two cups of raw leafy greens like spinach, kale and DOLE Power Up Greens™ will get you one serving of vegetables.

Breakfast

  • Toss greens into smoothies or juices
  • Scramble egg whites with greens or add greens to an omelet
  • Top a whole wheat bagel with smoked salmon and greens
  • Combine greens, quinoa, seeds and dried fruit for a unique breakfast bowl
  • Prepare whole wheat toast with sliced tomato and wilted greens

Lunch

  • Use greens as a base for a big entrée salad
  • Add a handful of greens to homemade or canned soups
  • Fill whole wheat pita pockets with greens and light tuna salad
  • Include greens in your favorite sandwich creation
  • Top flatbreads and pizzas with a handful of greens

Dinner

  • Toss greens with whole wheat pasta and tomato sauce
  • Sauté greens with white beans and vegetables and flavor with pesto
  • Serve wilted greens with broiled fish like salmon
  • Stuff chicken breasts with greens and a sprinkle of feta cheese
  • Include a small green salad with any main course

Snacks

  • Use a food processor to make your own “greens hummus”
  • Top whole grain crackers with avocado and greens
  • Bake your own kale chips and sprinkle with sea salt
  • Top greens with fresh strawberries and a drizzle of balsamic vinegar
  • Enjoy a snack-size caprese salad of sliced tomato and low-fat mozzarella served over greens

Resources:

http://www.cdc.gov/nutrition/downloads/State-Indicator-Report-Fruits-Vegetables-2013.pdf

http://www.ers.usda.gov/data-products/chart-gallery/detail.aspx?chartId=49484&ref=collection

http://www.ncbi.nlm.nih.gov/pubmed/10799384

http://www.ncbi.nlm.nih.gov/pubmed/17088989

http://www.ncbi.nlm.nih.gov/pubmed/17079455?dopt=AbstractPlus

http://www.andjrnl.org/article/S2212-2672(14)01056-9/abstract

http://www.ncbi.nlm.nih.gov/pubmed/19685491

http://stroke.ahajournals.org/content/45/10/2874.abstract


How to Eat Mindfully – Anytime, Anywhere

Expert tips on how to pay attention to your meal – even when you’re multitasking at work, in your car or with the kids.

Article By: Sarah Elizabeth Richards

The idea of eating mindfully sounds like a luxury: You savor each morsel of food, breathing in its aroma, admiring its color and shape. As soon as you take a bite, you admire its taste, temperature and texture. Is it smooth or crunchy? Salty or sweet? Spicy or bland? You notice how the flavor changes as you chew your food slowly and thoroughly, setting down your fork in between bites and breathing deeply as you check in with your body to ask if it wants another. When you’re finished, you are perfectly satiated – no longer hungry, but not full and definitely not stuffed. Eating is pleasure, and you have nourished your body in compete harmony with the universe.

Sounds fabulous, right? But it also sounds like a lot of work. It’s hard to make each bite of food an extraordinary experience, especially when real life gets in the way. There are emails to be sent, bills to be paid, kids to be shuttled. Sometimes a meal has just gotta be a meal.

Yet research shows that so-called mindful eating might be helpful when working to lose weight. It helps you eat more slowly which may lead to consuming consume fewer calories, as you give your body time to signal your brain that you’ve have enough. It also helps you gain more satisfaction from your food. One recent study found that our perception or “memory” of what we eat determines how full we feel afterward, no matter how much we’ve actually consumed. How many of us have eaten in front of the computer or while watching TV, only to look up and ask, “I’m finished already?”

The challenge is to fit mindful eating into our daily lives. Experts say it’s not that hard. “We often kid ourselves about how busy we are,” explains Brian Wansink, Ph.D., professor of consumer behavior at Cornell University and author of the forthcoming Slim by Design: Mindless Eating Solutions for Everyday Life. “It takes just 15 minutes to really enjoy a meal.”

Whether you’ve got fifteen minutes or five, experts agree you can eat mindfully wherever you are. You’ll starve if you wait until the perfect time and place to get into a mindful state of mind. “You can do it anywhere,” says Lilian Cheung, R.D., a nutritionist at the Harvard School of Public Health and co-author of Savor: Mindful Eating, Mindful Life. Just use these simple strategies:

1. Focus on your food. “The key is to focus on the food itself and not get carried away by thoughts or what’s happening around you.” She suggests closing your eyes and taking one or two deep breaths to switch gears. You can do this on a park bench, at a meeting – even while in the (parked) car during a busy errand day. “Try to pull into a parking lot, where you’ll have fewer distractions,” suggests Wansink. “You’ll want to enjoy your meal as much as possible. That’s not going to happen at a stop light.”

2. Make the most of the moments you do have. “Be aware of how much time you have to eat,” urges Cheung. “If you only have 10 minutes, consider splitting your lunch into two parts. Truly savor your food, then attend your next meeting and eat the rest later.” Or in cases when that’s impossible, at least recognize that you’re not eating mindfully. “If you can’t avoid eating while driving, at least be aware that you are eating in a rush,” she says. That’s a valuable lesson, too. Over time, you’ll be able to distinguish between the two states. As you learn how much better eating mindfully feels, you’ll be more inspired to make it a priority.

3. Step away from your desk. We all know how much the French enjoy life with their supposed two-hour lunches outside the office. But sometimes you just can’t get away. Stop and step out of the cube, even if you’re just walking down the hall to the break room, advises Wansink. “People like others to think they’re so swamped they can’t possible break away,” he says. “But you’re going to get much more of a lift eating with another person than sitting at your desk surfing the Internet or looking at someone’s Facebook post of cute cats.”

4. Keep mealtimes relaxed and fun. You do the things to set up the right physical environment to support your weight-loss goals: Not keeping junk in the house. Walking past the donuts in the conference room. Avoiding buffets. Your emotional environment matters, too. Research shows that people eat faster when they’re stressed or upset. So don’t start heated arguments when you sit down to eat. Save sensitive discussion topics for after dinner, even if it means changing the subject suddenly – do it with a smile and your dinner companions will likely follow suit. Bon appétit!

Mindfully Enjoy a Poblano & Egg Breakfast Sandwich

Servings: 1

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Level of Difficulty: Easy

Prep Time: 5 min

Cook Time: 7 min

PointsPlus® Value: 5

Ingredients

1 spray cooking spray

½ small poblano chili pepper, diced, (1/2 cup)

6 Tbsp. All Whites®

1/8 tsp. table salt

1 100% Whole Wheat Bagel Thins, lightly toasted

2 Tbsp. Weight Watchers® Shredded Reduced Fat Mexican Style Blend

1 Tbsp. salsa

Instructions
1. Spray a medium nonstick skillet with cooking spray and set over medium-high heat. Add diced poblano pepper and sauté until crisp-tender. Transfer peppers to a plate when done.

2. Stir All Whites and salt in a small bowl, then stir into skillet. Cook until set, then scatter with reserved peppers. Fold into quarters.
3. Place bottom half of Bagel Thin on a plate. Place omelet on top. Sprinkle with cheese, then top with salsa and Bagel Thin top.
Yields 1 sandwich.
Notes: If you happen to have some cilantro on hand, chop some and throw it in-it will add a nice fresh touch! Poblanos are a slightly spicy pepper, but if you want to keep it tame, use bell pepper instead.

Brought to you by: WW

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Make Over Your Meals with US-Grown Rice

Tips for Cooking Up Nutritious & Delicious Dishes All Week Long

 

On the lookout for a healthy, budget-friendly food that’s sustainably grown and GMO-free? Think U.S.-Grown Rice. Whether you prefer enriched white rice or the nutty taste of whole grain brown rice, both have a place in a balanced diet and can help you meet MyPlate recommendations. In fact, research shows that people who regularly consume rice have healthier diets. So go ahead, add rice to the grocery list and get inspired in the kitchen with these tips:

  • Eat responsibly (or sustainably) – Check the label and make sure your rice is grown in the USA. When you eat U.S.-grown rice, you’re giving your body the wholesome nutrition it needs while also helping the environment by reducing food miles.
  • Cook once, eat all week – When making rice, double up! Rice keeps in the fridge for up to five days or frozen up to six months, so it can be used as a side or base for multiple meals.
  • Long grain, medium grain, short grain – what’s the difference? Long grain rice is great for pilafs, salads, casseroles, stir-fry and Southern favorites like jambalaya and gumbo. Medium and short grain rice are perfect for dishes that have a creamier characteristic — such as risotto, rice puddings, as well as sushi and other Asian dishes.5_10_LR_Ad_02
  • Budget friendly – At just 10 cents per serving, S.-grown rice can help you build a low-cost, healthy meal when pairing it with lean proteins, veggies, fruits, or beans! Try this MyPlate friendly recipe from the USA Rice Federation: Teriyaki Salmon With Gingered Vegetable Brown Rice
  • Rice + Beans = Nutrition Power Couple. When you eat rice and beans together, they provide all eight essential amino acids and deliver complete high quality plant-based protein.
  • Choose health – One cup of U.S.-grown enriched white rice provides 23% of the recommended daily value of folic acid. Research shows folic acid may help prevent birth defects, decrease the risk for cardiovascular disease and certain cancers, and may offer other health benefits throughout the life cycle.
  • New to whole grain rice? Try mixing brown and white rice in your favorite dish for added flavor and nutritional benefits.
  • Variety adds spice to your life – Add variety to the whole grains on your plate; try brown, red, black, or wild rice for different flavors, colors, and textures!

When you choose U.S.-grown rice you are supporting America’s rice farmers, the environment, and your health. The U.S. produces an abundance of long, medium, and short grain rice as well as specialty rice including jasmine, basmati, arborio, red aromatic, and black japonica, among others. Whether you are seeking convenience, flavor, health, or affordability, there is something for everyone with US-grown rice!

For additional information on the health benefits of rice and more recipes, visit www.usarice.com.

 

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