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FEBRUARY-MARCH

Put Your Best Fork Forward • You Can’t Beat a Healthy Heart • Rice, Rice Baby

March is National Nutrition Month®

Positive changes can be made in your diet –

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Disclaimer: The food and nutrition advice in this newsletter is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.

Redner’s Markets, Inc. • 3 Quarry Road, Reading, PA 19605

Meredith McGrath, RD, LDNCorporate Dietitian • HealthCentsRedner’s Markets

Email your questions to HealthCents@RednersMarkets.comMeredith holds a B.S. in clinical dieteticsfrom the University of Pittsburgh.

4 You Can’t Beat a Healthy Heart

7 Let’s Stay In!

10 Rice, Rice Baby

12 National Pet Dental Health Month

Bite into a Healthy Lifestyle

H e a l t h f u l , a f f o r d a b l e o p t i o n s f o r y o u r f a m i l y

This National Nutrition Month®, remind yourself to “Put Your Best Fork Forward.” Whether at home or out and about, YOU have control over what you put in your body. Every time you eat, try to make one small, healthy change. Can you eat a piece of fruit instead of dessert? Snack on carrots without dip? Skip the roll with your dinner? Small changes like these add up over time – you’ll be surprised at how easy it is to positively impact your health!

Here are some tips to get you started:Start with a plan for lifelong health.

Focus on the big picture – achieving overall good health – not just short-term weight loss. Set healthy, realistic goals.

You are more likely to succeed in reaching realistic goals when you make changes step by step. Start with one or two specific, small changes at a time. Track your progress by keeping a food and activity log.

one forkful at a time!

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Get a personalized eating plan. Go to www.ChooseMyPlate.gov

for a plan that will give you the amounts you need daily of each food group. If you have special dietary needs, consult a registered dietitian for a customized plan.

Eat at least three meals a day, and plan your meals ahead of time. Whether you’re eating at home, packing a lunch or eating out, an overall eating plan for the day will help keep you on track.

Balance your plate with a variety of foods.

Half your plate should be filled with fruits and vegetables, about one fourth with lean meat, poultry or fish, and one fourth with grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.

Start your meal with low-calorie foods like fruits, vegetables and a salad. These foods are packed with nutrients your body needs.

Focus on your food.

Pick one place to sit down and eat at home. Eating while doing other things may lead to overeating. Also, switching from a large plate to a smaller one may help you feel satisfied with reduced portions.

Know when you’ve had enough to eat.

Quit before you feel full or stuffed. It takes about 20 minutes for your brain to get the message that your body is getting food. When your

brain gets this message, you stop feeling hungry. So, fast eaters, slow down and give your brain a chance to get the word.

Get plenty of fiber from fruits, vegetables, beans and whole grains. Fiber can help you feel full longer and lower your risk for heart disease and type 2 diabetes.

Watch portion sizes to manage your calorie intake.

This is the key to an effective weight management plan. To make sure your portion sizes are “just right,” visit the MyPlate Food Groups Food Galleries at www.ChooseMyPlate.gov for healthy eating guidelines in household measures.

Snack smart. Include snacks as part of your daily calorie allowance, and limit

portions to one serving. Plan for nutritious snacks to prevent between-meal hunger. Keep portable, healthy snacks in your desk, backpack or car.

Find your balance between food and physical activity.

Regular physical activity is important for your overall health and fitness – plus, it helps control body weight, promotes a feeling of well-being, and reduces the risk of chronic diseases.

Pick activities you like, and do each for at least 10 minutes at a time. Aim for a total of 2 hours and 30 minutes or more each week of moderate activity such as brisk walking. If you are currently inactive, check with your doctor concerning increased physical activity.

Source: Academy of Nutrition and Dietetics

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Heart disease, often referred to as cardiovascular disease (CVD), is the leading cause of death among American adults. CVD describes conditions that involve narrowed or blocked blood vessels, which can lead to chest pain, heart attacks or stroke. The good news is that many forms of heart disease can be prevented or treated with healthy lifestyle choices.

Help your heartYour overall eating pattern has a huge impact on your health.

Follow these guidelines set by the American Heart Association to promote cardiovascular health.

Eat more … • Fruits and vegetables• Whole grains• Nuts and legumes• Low-fat dairy products• Poultry and fish

Choose skinless options, and try to consume a variety each week. StarKist® Tuna can be a great option to keep on hand and have ready in a pinch!www.starkist.com

Eat less …• Saturated fats

Found in animal and dairy products such as beef, lamb, butter and cheese.

• Trans fatsSmall amounts of trans fats are found in animal

products, but the main sources of trans fats in the diet are oils found in cakes, cookies, crackers and margarine.

• Sodium• Sweets• Alcohol• Sugar-sweetened beverages

Act nowWe know that diet and exercise play a large

role in heart health, but did you know that oral health factors in too? Although not totally conclusive, we do know that oral health is a good indicator of overall health. So keep your teeth and gums healthy! Simple things like brushing after meals, flossing daily, and regular checkups are easy ways to accomplish

a bright healthy smile. And don’t forget to use a fluoride mouthwash like ACT® to strengthen your tooth enamel.www.actoralcare.com

You Can’t Beat a Healthy Heart!

Don’t take your heart for granted. Responsible for providing your whole body with necessary

oxygen and nutrients, your heart has a full workload!

In addition to these dietary recommendations, aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week.

Give any meal some color ` with fresh, bright yellow/ orange mango. Drizzle mango puree over grilled or sautéed chicken, pork or fish. Toss mango chunks into a fruit salad or a green salad.

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Shrimp, Avocado & Winter Fruit SaladTotal Time: 10 minutes Serves: 4

1 avocado, halved, pitted, peeled and sliced3 cups bite-sized salad greens1 mango, peeled, pitted and cubed 1 1/3 cups red grape halves, seedless1/2 cup prepared orange-flavored salad dressing 1 lb. shrimp, cooked, peeled and deveined1 lime, cut in wedges

Great Grains “Whole grain” should be the first

ingredient on the food label when choosing products like bread, pasta and cereal. Make sure at least half of your grain servings are whole for heart health!

Loaded with important nutrients, quinoa is an easy, unmodified whole grain you can prepare. For a time-saving option, try Nature’s Earthly Choice™ Easy Quinoa™, ready in just 15 minutes!

www.earthlychoice.com

Looking for a brand with a great variety of whole grain products? Try Hodgson Mill! Their premium whole grains are stone ground, just like in the olden days, for more nutrition, and fresher, better flavor. We love this fettuccine recipe that is great for the whole family.

www.hodgsonmill.com

Spicy Basil Shrimp FettuccinePrep Time: 25 minutesServes: 6

16 oz. box Hodgson Mill Whole Wheat Fettuccine1/4 – 3/4 tsp. crushed red pepper (to taste)5 garlic cloves, minced25 oz. can chopped or diced tomatoes1 Tbsp. tomato paste16 oz. shrimp, peeled, deveined and defrosted if frozen1/2 tsp. dried basil or 4 Tbsp. fresh, chopped1/4 tsp. salt1/4 tsp. black pepper3 Tbsp. plain, fat-free Greek yogurt1/4 cup Parmesan cheese, grated

Cook fettuccine according to package directions. In large saucepan over medium-low heat, heat olive oil and sauté red pepper flakes and minced garlic for one minute, until sizzling and fragrant. Add raw shrimp (defrosted if frozen) and sauté until springy and opaque, about 3-4 minutes. Add chopped tomatoes, tomato paste, basil, salt and pepper, and bring sauce to gentle boil for 1 minute. Reduce to simmer for 3-5 more minutes to let some water escape. Add Greek yogurt, stir until combined, and turn off heat. Serve immediately, or cover and keep warm. To serve, put 1/2 cup fettuccine in a bowl and spoon sauce and shrimp over the top. Garnish with fresh basil and top with 1 Tbsp. Parmesan.

Nutrition Facts: 366 Calories, 3.5 g. Total Fat, 97 mg. Cholesterol, 740 mg. Sodium, 64 g. Carbohydrates, 13 g. Fiber, 25 g. Protein. www.hodgsonmill.com

In large bowl, toss greens, mango and grapes with half of the salad dressing. Arrange avocado and shrimp on top; drizzle with remaining dressing. Serve with lime wedges.

Looking for a gluten-free option for your weekly pasta meal? Look no further than Schar. Made with millet, a nutritious gluten-free grain, Schar pastas have the original Italian taste that everyone can enjoy.

www.schar.com

Heart Helpers!Veggies

Low-fat Dairy

Whole Grains

Seafood

Heart Helpers!Veggies

Fruit

Seafood

Nutrition Facts: 320 Calories, 16 g. Total Fat, 467 mg. Sodium 20 g. Carbohydrates, 4 g. Fiber, 25 g. Protein.Source: Avocados from Mexico

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Start Life RightEncourage your children to keep their bodies healthy! Here

are a few things to keep in mind when feeding kids to promote cardiovascular health early.

Offer oftenIt can take a child upward of five to

seven exposures to a new food before accepting it. Don’t get discouraged if your child doesn’t eat a new fruit or vegetable on the first try.

Don’t overfeedInfants and young children are usually pretty good about

self-regulating the amount of calories that they need. Don’t force children to finish meals if they aren’t hungry!

Breakfast On the Go!

Breakfast Smoothie Pops Prep Time: 10 minutesChill Time: 6 hoursServes: 12

1/3 cup quick-cooking oats3/4 cup Welch’s 100% Grape Juice2 1/4 cups frozen blueberries1 cup 2% vanilla Greek yogurt1/2 cup almond milk3 Tbsp. honey

Add oats to blender and pulse until finely chopped. Add remaining ingredients and puree until smooth. Pour into 12 ice pop molds (approx. 1/3 cup mixture in each mold). Freeze for 4 to 6 hours or until firm. Nutrition Facts: 87 Calories, 2.5 g. Total Fat, 0 mg. Cholesterol, 27 mg. Sodium, 14 g. Carbohydrates, 1 g. Fiber, 2.5 g. Protein. www.welchs.com

Heart Helpers!Low-Fat Dairy

Fruit

Whole Grains

Encourage activityKids should be physically

active for at least 60 minutes per day! Limit screen time, and get your kids outdoors so they can get the exercise they need.

Measure milk Children ages 1-8 need 2 cups, and children 9-18 need 3 cups

of milk or its equivalent each day to help build bones. Provide either low-fat or fat-free options.

Just juice100% fruit juice is a great source of fruit in the diet, however,

it is important not to consume too much. Delay introducing juice until your child is at least 6 months old, and throughout childhood, limit consumption to 4-6 oz. per day.

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Stay in!Let’s

Don’t let the idea of cooking a romantic meal stress you out! Follow our easy plan this Valentine’s Day to keep things simple, affordable and, most importantly, delicious!

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

Total Time: 25 minutes Serves: 2

2 small boneless, skinless chicken breasts1/2 Tbsp. olive oil1 cup sliced fresh mushrooms1/2 small yellow onion, chopped1 garlic clove, minced1/4 cup Marsala wine1/3 cup reduced-sodium chicken broth1/2 Tbsp. cornstarchHeat olive oil in large skillet on medium-high heat. Cook chicken in pan until browned on both sides (about 3 minutes each). Move chicken to side of skillet. Add mushrooms, onions and garlic to other side of skillet; cook and stir until mushrooms and onions are tender but not browned. Add wine; bring to boil. In small bowl, mix broth and cornstarch until blended. Add to skillet. Bring to boil, stirring constantly; cover. Simmer on low heat for 10 minutes or until chicken is done (internal temp. 165°F). To serve, place chicken over rice and spoon sauce on top. Garnish with parsley if desired. Nutrition Facts: 213 Calories, 7 g. Total Fat, 73 mg. Cholesterol, 392 mg. Sodium, 8 g. Carbohydrates, 1 g. Fiber, 25 g. Protein. www.kraftrecipes.com

Chicken Marsala

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Melt butter in medium saucepan on medium heat. Add rice; cook and stir 3 minutes. Stir in broth, garlic powder, parsley and pepper. Bring to boil. Reduce heat to low; cover and simmer 20 minutes or until rice is tender. Remove from heat. Stir in almonds and Parmesan cheese.Nutrition Facts: 211 Calories, 10 g. Total Fat, 17 mg. Cholesterol, 121 mg. Sodium, 25 g. Carbohydrates, 1 g. Fiber, 7 g. Protein. www.mccormick.com

Total Time: 15 minutes Serves: 2

2 cups fresh green beans, trimmed1/2 Tbsp. butter1/4 tsp. McCormick® Basil Leaves1/8 tsp. McCormick® Garlic, minced1/4 tsp. McCormick® Black Pepper, groundPinch of salt

Cook beans in boiling water 7 minutes or until desired doneness. Drain well. Melt butter in same saucepan on low heat. Add seasonings; mix well. Add green beans; toss until well coated. Nutrition Facts: 73 Calories, 3 g. Total Fat, 8 mg. Cholesterol, 102 mg. Sodium, 11 g. Carbohydrates, 4 g. Fiber, 3 g. Protein.

We know that veggies aren’t everyone’s cup of tea, so we have answered with variety. Pick any of these recipes for a light, bright side that adds color and freshness to the plate.

Parmesan Rice PilafGood enough to stand alone yet also the perfect complementary

side, we love this rice pilaf. Start cooking this before the chicken so that you don’t need to worry about it anymore.

Total Time: 30 minutes Serves: 2

1 Tbsp. butter1/2 cup rice1 cup reduced-sodium chicken broth1/4 tsp. McCormick® Garlic Powder1/4 tsp. McCormick® Parsley1/8 tsp. McCormick® Black Pepper, ground1 Tbsp. sliced almonds, lightly toasted1 Tbsp. grated Parmesan cheese

Garlic Basil Green Beans

How To Toast Almonds: Place almonds in an

ungreased skillet. Stir often over medium

heat until golden brown, being careful not to

burn the slices!

Dress up your everyday dishes

and flatware with a few stems

of beautiful roses for a simple

romantic touch!

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Total Time: 25 minutes Serves: 2

1/2 Tbsp. olive oil1/2 tsp. McCormick® Garlic PowderPinch of McCormick® Black Pepper, ground6 oz. broccoli florets1/2 cup cherry tomatoes 1/2 Tbsp. white wine vinegar1 tsp. honey1/4 tsp. McCormick® Basil Leaves1/4 tsp. McCormick® Oregano Leaves

Preheat oven to 425°F. Mix oil, garlic powder and pepper in large bowl. Add broccoli and tomatoes; toss to coat well. Spread in single layer on foil-lined 15” x 10” x 1” baking pan. Roast 13 to 15 minutes or until broccoli is lightly browned. Meanwhile, mix vinegar, honey, basil and oregano in small bowl. Drizzle over roasted vegetables; toss to coat well. Serve immediately.Nutrition Facts: 75 Calories, 4 g. Total Fat, 0 mg. Cholesterol, 26 mg. Sodium, 10 g. Carbohydrates, 2 g. Fiber, 2 g. Protein. www.mccormick.com

We can all agree that a sweet treat is necessary to end this meal. Woo your Valentine with these mini pink gems. They can be made a day ahead for a no-fuss, relaxing end to your romantic dinner at home.

Total Time: 5 hours Serves: 2 (2 mini cheesecakes each)

1/2 pkg. cream cheese, softened 3 Tbsp. sugar1 egg1/2 tsp. McCormick® Pure Vanilla Extract1/8 tsp. McCormick® Pure Almond Extract4 drops McCormick® Red Food Color4 vanilla wafersPreheat oven to 325°F. Beat cream cheese and sugar in large bowl with electric mixer on medium speed until light and fluffy. In separate bowl, beat egg then discard half. Add remaining egg, extracts and food color; mix well. Line 4 muffin cups with paper baking cups. Place a wafer in bottom of each muffin cup. Spoon batter into each cup, filling each 1/2 full. Bake 20 minutes or until edges are lightly browned. Cool in pan on wire rack. Refrigerate 4 hours to overnight.Nutrition Facts: 321 Calories, 22 g. Total Fat, 107 mg. Cholesterol, 254 mg. Sodium, 27 g. Carbohydrates, 0 g. Fiber, 5 g. Protein. www.mccormick.com

Roasted Broccoli and Tomatoes

Dreamy Cheesecake Minis

Serving Tip: Drizzle with melted chocolate, and top

with a few fresh raspberries.

So let’s talk wine pairings. Start by choosing a wine that you enjoy on its own. Don’t mistakenly think that you’ll suddenly like something based on what it’s served with! Complement the browned chicken and subtly sweet Marsala sauce with a full-bodied white Chardonnay or a medium-bodied red Pinot Noir.

Wine Pairing

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Why U.S.-Grown Rice• Nutrient rich – Brown and enriched white rice

provide more than 15 vitamins and minerals including B vitamins, potassium, magnesium, selenium, fiber, iron and zinc.

• Weight management – Rice increases satiety and can help you feel fuller longer.

• Heart health – Whole grains, such as brown rice, help reduce the risk of heart disease, diabetes and certain cancers.

• Gluten free – Rice is one of the least allergenic grains, making it a healthy option for those who are gluten intolerant or have food sensitivities.

Get CookingAfter selecting the appropriate rice-to-water ratio, bring

the mixture to a boil. Reduce the heat, cover and let simmer for about 40 minutes. Turn the heat off, and let the rice rest for 10 minutes. Fluff with a fork and enjoy!

Type Rice Water/Liquid

U.S. White 1 cup 2 cups

U.S. Brown 1 cup 1.5 cups

U.S. Jasmine 1 cup 1 cup

U.S. Wild 1 cup 3 cups

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

As you may already know, rice is a rich source of carbohydrates, which play an important role in your daily intake! Your body needs carbohydrates for energy, which is why they should compose 45% to 65% of your diet. Still not convinced? Keep reading!

Buy in bulk, and cook extra rice to keep on hand for a quick start to your next meal. Pair with fresh herbs and leftover cooked vegetables for an easy and healthy side dish!

Cooked rice can be stored frozen for up to six months!

Use wild rice to make an interesting blend of flavor and texture. Dried fruits, like cranberries or apricots, along with chopped nuts are a delicious and colorful addition!

Rice, Rice Baby

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Various Varieties One of the best things about U.S.-grown rice is all of the

options to choose from! Different sizes, shapes, textures and colors affect the way the rice is cooked and used. Which variety is best for you?• Enriched White Rice: Enriched with iron, niacin and

thiamin, and fortified with folic acid, one cup of this rice provides approximately 23% of the Daily Value of folic acid.

• Whole Grain Brown Rice: Retaining all of its nutritious bran and germ layers, brown rice is packed with fiber, antioxidants, vitamins and minerals. With 100 calories per 1/2 cup serving, brown rice is equivalent to one whole grain serving.

• Aromatic Rice: Known for its natural aroma and flavor, popular U.S. varieties include jasmine and basmati.

• Sprouted Rice: A type of brown rice that is germinated for full flavor and nutritional benefit. Its mild, nutty flavor is a cross between white and brown rice.

• Wild Rice: Wild rice is a 100% whole grain, semi-aquatic grass native to North America. It is a good source of complex carbohydrates and protein. Cooked grains have a nutty flavor and chewy texture, perfect for mixing with white or brown rice.

• Parboiled Rice: Sometimes called converted or processed rice. This is whole grain rice that is soaked, steamed and dried before milling and polishing, resulting in cooked grains that are firm, separate and fluffy.

• Arborio Rice: Primarily used in risotto, this rice develops a creamy texture around a chewy center and has an exceptional ability to absorb flavors.

Spicy Thai Chicken Bowl 6 oz. pkg. precooked, grilled chicken strips, cut into 1/2-inch pieces3 cups cooked U.S.-grown white rice6 cups pre-cut coleslaw mix1/4 cup cilantro leaves, chopped11.5 oz. bottle Thai peanut sauce1/4 cup vegetable oil1/4 cup water3/4 cup dry-roasted peanuts, coarsely choppedIn large bowl, combine chicken strips, rice, coleslaw mix and cilantro. In medium bowl, whisk together peanut sauce, oil and water; add to rice mixture and toss well. Garnish with peanuts.Nutrition Facts: 470 Calories, 24 g. Total Fat, 24 mg. Cholesterol, 1,376 mg. Sodium, 44 g. Carbohydrates, 5 g. Fiber, 22 g. Protein. www.thinkrice.com

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GETTING USED TO TOOTH CAREDogs – If possible, get your dog accustomed to having

his teeth cleaned at home on a regular basis when he’s still a puppy. To start, gently rub his teeth with a soft cloth or a child’s soft toothbrush, and use a toothpaste specially formulated for dogs.

Cats – Dip the toothbrush or a strip of gauze wrapped around your index finger into the cat’s toothpaste. Gently rub your finger or toothbrush in a circular motion on a tooth. Start with one or two teeth for the first session and increase the number of teeth cleaned per session as your cat gets used to the routine.

AVOID HUMAN TOOTHPASTEDo not use toothpaste made for humans. Because pets

swallow rather than spit out the preparation, this can cause stomach upset.

TOOTH-FRIENDLY DOG FOODSDry, crunchy foods can also be helpful in keeping teeth

clean. As your pet chews, particles from the dry food scrape against his teeth, acting like a toothbrush to help remove plaque.

CHECK IN WITH YOUR VETERINARIANIf your pet refuses to allow you to clean his teeth, it’s OK

to leave it to the professionals. Talk over a specific cleaning schedule with your veterinarian – and expect to take your pet in for at least an annual cleaning.

I think we can all agree that our four-legged

friends are considered family. They offer

companionship, entertainment and much

more. So we take their health very seriously!

February is National Pet Dental Health Month,

and it’s a good time to take a closer look at

that furry face and smile that says “I love you,”

“I’m hungry,” and “Let’s play.”

February is National Pet Dental Health Month

3 random winners will be chosen to win a Purina Goody Basket, Purina Gift Certificates, and a $100 donation toward their favorite local shelter or rescue!

Post a photo of your pet’s pearly whites on Redner’s Facebook page, and you could win!

FEBRUARY 5 - 18 SPECIAL PROMOTION!

Enter to Win!