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SPRING 2013

Quicheveggie

very

crustless miniasparagus Quichep. 7

freshfennel

pick this:

the buzz about

organics

recipes21

inside!

GRASS-FEDBEEF

A NEW OPTION:

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31

contents SPRING 2013

{{

sneak peek:a look at our next issue...

• Preparing Portabellas

• Guide to Antibiotics

• Easy Summer Snackin'

20

Healthy Ideas for your...

16 Lifestyle 10 Keeping your Family Healthy

11 When Weight is Life Threatening

18 Thyroid Health

20 Eating Healthy on a Budget: Strawberries

31 Seasonal Allergies

35 The Facts About Reusable Bags

Kids 36 Spring Safety

Shopping Cart 4 All About Organic

6 Rainbow of Fruits & Veggies

8 Australian Grass-Fed Beef

12 Dairy for a Gluten-Free Diet

16 Don't Forget the Fennel

28 Boar's Head: Living Gluten Free

39 Everyday Soy

Kitchen 14 Useful Utensils

32 Handy Ways to Measure Portions

14

32

go to

stopandshop.comfor more healthy ideas!

EDITOR-IN-CHIEFShirley Axe

MANAGING EDITOR Melanie Mnich

NUTRITION ADVISORSylvia Emberger, RD, LDN

CREATIVE MANAGERJustin Keller

CREATIVE DESIGNDana Leeper Sherwood

Jay Basinger Mike Broccio

COPY EDITORSWendy Cray Kaufman

Julia Mosemann

PHOTOGRAPHYAlysha Yoder

Brian Donnelly Studio

CONTRIBUTING WRITERSFernando B. Bonanni, Jr. MDNancy Chapman, MPH, RDSylvia Emberger, RD, LDN

Sarah Glunz, MS, CNSParul Kakaria, MD

Wendy Cray KaufmanJulie Menounos, MS, RD, LDN

Mary Ann Moylan, RD, LDN, CDETracy Pawelski

Brandi Pratt, ChefSylvia Warner, MEd, RD, LDN

Valerie Waters, RDKathy Wickert, Sous Chef

OUR HEALTH PARTNERSPinnacleHealth

Abington Memorial Hospital

CONTACT US: The Stop & Shop Supermarket Company

1-800-767-7772stopandshop.com

save more on your spring recipes when you choose stop & shop Brand quality products...for less!

2013 © The Stop & Shop Supermarket Company LLC. All right reserved.

spring forward with

favorites!salad

All of our salad mixes are a Healthy Idea!2 100000 250332

50¢OFFOne (1) salad Blend

Valid 4/1/13 – 6/30/13

Do you hear that?

~The Healthy Ideas Team

That buzzing noise? That’s everyone talking about better health! Getting healthy is big news these days, with people focusing on hot topics like organics, portion control, and colorful fruits and veggies. They’re all important to your overall health, and we’ve got them covered right inside our pages.

Break out of your food routine with a new ingredient, like fresh fennel, or brush up on tips for keeping the whole family inspired to eat well and get moving. When it comes to taking on new challenges and adopting new habits, there’s no time like the present, so make this spring your season to shine! Just turn the page, and we’ll lead the way…

Look for the Healthy Ideas symbol on shelf

tags and packaging throughout the store for better-for-you options!

With $15 total purchase. (Minimum spend must be met after all coupons and savings have been subtracted from order and before sales tax has been added to order.) See Customer Service for a complete list of exclusions. Not to be doubled or tripled. Limit one coupon per transaction. Not valid at Peapod By Stop & Shop. Valid at participating Stop & Shop locations.

WITHCARD

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organicALL ABouT

By this point, most of us have probably heard the word organic or seen the USDA Organic Seal. The buzz about organic products has been growing steadily for years. Not just for the vegan or vegetarian crowd, organic products are for anyone with an interest in what they are eating and in the environment. With all of the talk around organics, making a choice can be difficult.

4 • stopandshop.com

By Sylvia E. Warner, MEd, RD, LDN

What does organic mean?

are organic foods healthier or more nutritious?

are organic foods more expensive?

Do i still need to wash organic fruits and vegetables?

PROHIBITED: REQUIRED:

Only foods that meet the criteria determined by the United States Department of Agriculture (USDA) can be officially designated as organic. The USDA has set the following standards for organic foods:

• Theterm“organic”canapplytoawidevarietyofproducts–fromfreshproducetocandyandcookies–soit’simportanttorememberthattherulesformaintainingahealthydiet apply whether you choose organic products or conventional products. Just like conventional foods, organic products may be high in fat, sugar or sodium.

• Researchershaven’tfoundstrongevidencefordifferencesinnutrientsbetweenorganicand conventional foods. However, there may be benefits beyond just the vitamin, mineral and antioxidant levels in a product. Methods of farming or raising animals might make a difference in the quality of produce, meat, milk or eggs.

in the end, choosing organic or conventional“non-organic”foodsisapersonal choice. The best way to support good health for you and your family is to fill your plate with whole grains, low fat dairy or a non-dairy substitute, lean protein, and plenty of fruits and vegetables in a variety of colors.

• Organicfarmingpracticestendtobemorelaborintensiveandproducetakeslongertogrow to maturity, resulting in less yield per acre of land. However, there are many organic products that are sold at comparable prices.

• Absolutely!WashingremovesthemicroorganismsthatarepresentonALLplantfoods. Be sure to wash all produce before you cut or consume it, organic or not!

•Syntheticpesticides,fungicidesorherbicides•Antibioticsorgrowthhormones•Irradiation•Geneticallymodifiedorganisms(GMOs)orcloning•Sewagesludgeorartificialfertilizers•Co-minglingofitemswithnonorganicsintransport,

storage or processing of a product

•Landfreeofchemicalsforatleast3years•Records,plansandreceiptsaremaintained•Organicallyfedlivestock•Outdooraccessforanimals•Non-toxicpestmanagement•Croprotation,compostingandrecycling

stopandshop.com • 5

Spring is here and that means it’s time to expand the palette on your plate to include a wider variety of fruits and vegetables.

Colorful fruits and vegetables provide a wide range of vitamins, minerals, fiber and phytochemicals your body uses to help maintain a healthy weight, protect against the effects of aging, and reduce the risk of heart disease, type 2 diabetes, high blood pressure and some cancers.

Blue & Purple

Eggplant, blueberries, plums and purple grapes contain plant pigments called anthocyanins. These are powerful antioxidants that are linked with improved memory function, urinary tract health, and healthy aging.

Green

The green color of avocados, green apples, kiwi, kale, collard greens and Brussels sprouts comes from chlorophyll. This pigment carries the mineral magnesium. Some greens also provide lutein, beta-carotene, folate, vitamin K, calcium and other compounds that promote vision and eye health, strong bones and teeth and heart health.

Red

Lycopene, beta-carotene, and anthocyanins provide the red color of cherries, pomegranates, cranberries, beets, red peppers, and tomatoes. These antioxidants promote heart health, memory and urinary tract health. Many of these red fruits and vegetables are also rich in vitamin C.

Orange & Yellow

Carotenoids, bioflavonoids and vitamin C in tangerines, lemons, cantaloupe, butternut squash, sweet potatoes and carrots work together to help lower the risk of heart attack and maintain a healthy immune system, good eyesight and healthy skin.

Try these tips for getting more colorful produce into your diet:

rAiNBOWof fruits and veggies

• Try blending fruits and veggies into a smoothie. Smoothies are a great way to introduce kids to new produce and new flavors.

• Add produce to dishes you already love. Toss chopped dried plums into your oatmeal, pureed butternut squash in your macaroni and cheese, and combine pineapple with ricotta cheese for a satisfying snack.

• Change up your cooking methods. Try roasting Brussels sprouts or making kale chips.

• Juicing can be a great way to get vitamins, minerals, and antioxidants from a wide variety of produce. Try different combinations like kale, lemon, apples and carrots!

• Experiment with salads by replacing an old standby like romaine lettuce with something new like red leaf lettuce or purple cabbage.

• Create a light weekend brunch with Crustless Mini Asparagus Quiches and a spinach salad topped with sliced strawberries, pecans, and our Strawberry Vinaigrette.

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Makes 12 servingsPrep Time: 10 minutes

Ingredients:

1 cup sliced strawberries

¼ cup olive oil

1 Tablespoon apple cider vinegar

4 teaspoon lemon juice

1 Tablespoon sugar

2 Tablespoons honey or agave nectar

1/4 teaspoon salt

1/8 teaspoon ground black pepper

1/8 teaspoon garlic powder

1/8 teaspoon dried basil

1/8 teaspoon dried parsley

Puree strawberries in blender. Add remaining ingredients and blend well on low speed. Store in an airtight container.

Per serving: 60 calories, 5g fat, 1g saturated fat, 0mg cholesterol, 50mg sodium, 5g carbohydrate, 0g fiber, 4g sugars, 0g protein

Strawberry Vinaigrette

Makes 12 mini quichesPrep Time: 15 minutesCook Time: 25 minutes

Preheat oven to 350° F. Spray 12-cup muffin tin with cooking spray. Blanch asparagus by placing in a pot of boiling water for 1–2 minutes. Remove from water and set aside. Whisk evaporated milk, eggs, flour, salt and black pepper in medium bowl until blended. Stir in asparagus, cheese and bell pepper. Spoon 1/3 cup of mixture into each muffin cup, filling almost to top. Stir mixture frequently to evenly distribute ingredients. Bake for 25 minutes or until knife inserted near centers comes out clean and tops are lightly browned. Cool in pans for 15 minutes. Run knife or small, flat spatula around inside edges of muffin cups to carefully remove quiches.

Per serving: 85 calories, 3g fat, 1g saturated fat, 60mg cholesterol, 210mg sodium, 6g carbohydrate, 1g fiber, 9g protein

Crustless Mini Asparagus Quiches

Ingredients:

2 cups asparagus, ends trimmed and chopped

1 can (12 oz.) evaporated skim milk

3 large eggs, beaten

2 Tablespoons all-purpose flour

1/4 teaspoon salt


2 cups reduced fat shredded mild or sharp Cheddar cheese

1/2 cup red bell pepper, chopped

By Sarah Glunz, MS, CNS

sWAp OUTAspArAGUs FoR YouR FAVOriTe spriNG VeGGie!


grass-fed beefAustralian

Internal temperature

Approximate cooking time at 350˚F

rare 120–130ºF 20–25minutesmedium rare 130–140ºF 25–30minutesmedium 140–150ºF 30–35minuteswell done 150–165ºF 35–40minutesground beef 160ºF

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What is Grass-Fed Beef? Most beef comes from cattle that are grain-fed, which enhances marbling and provides a familiar flavor. Grass-fed cattle are raised on nutritious grasses such as clover and ryegrass, which causes them to have more muscle and gain weight more slowly than grain fed cattle. Beef from grass-fed cattle has a unique flavor, often described as savory, rich and hearty.

Health BenefitsLean beef can be part of a healthy diet. Most grass-fed beef is leaner than grain-fed beef. The meat lacks marbling, which lowers the fat and calorie content. Compared to grains, grasses contain higher amounts of omega-3 fatty acids, so meat from grass-fed cattle may have higher levels of omega-3s. Including more omega-3s in your diet is important for heart health.

Australian Grass-Fed BeefAustralia has extensive range land available to raise grass-fed cattle, allowing us to meet consumer demand at a reasonable price. At Stop & Shop, you’ll find Australian grass-fed beef strip, ribeye, sirloin and tenderloin steaks as well as certified organic 85% lean grass-fed ground beef. These are all natural, minimally processed and contain no artificial ingredients.

Vacuum Packed for FreshnessThe grass-fed beef at Stop & Shop is vacuum packed to extend freshness. If you won’t be cooking the meat right away, freeze it in its original package. Vacuum packed meat will freeze better and have fewer ice crystals and less freezer burn than meat that isn’t vacuum packed.

How to PrepareGrass-fed beef cooks faster than grain-fed beef. Use a lower oven temperature and a lower flame on the grill to avoid overcooking. For best results, check the internal temperature of the meat with a thermometer and refer to our cooking chart for desired doneness.

Peppered Beef MedallionsMakes 4 servingsPrepTime:5–10minutesCookTime:6–8minutes

Ingredients:1 1/3 lbs grass-fed beef tenderloin

2 teaspoons garlic, crushed

1 Tablespoon cracked black pepper

1/4 cup finely chopped parsley

Preheat grill to high heat. Combine garlic, pepper and parsley. Roll beef in pepper mixture. Cut into 4 medallions, each 1 inch thick. Cook steaks for3–4minutesoneachsideoruntilcookedtodesired doneness. Remove from grill and cover loosely. Allow to rest for 5 minutes before serving.

Per serving: 220 calories, 12g fat, 4g saturated fat, 65mg cholesterol, 95mg sodium, 1g carbohydrate, 1g fiber, 0g sugar, 31g protein

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AustralianGrass-Fed Beef

Start Saving!

Choose from our NEW grass-fed beef varieties:• rib eye steak • strip steak• tenderloin steak

Taste the difference!use this coupon to save on yournext grass-fed beef purchase.

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WITHCARD

What we eat has an enormous impact on how we look and feel atany age. Here are some tips for grocery shopping with children:

•Choosefreshfruitsanddarkgreenveggiesrichinvitamins and minerals. •Choosewhole-grainbreads,cereals,crackersandpastathatishighin fiber, vitamins and minerals. •Chooselow-fatdairyornon-dairysubstitutesthatarehighincalcium. •Choosehigh-proteinfoods,includingeggs,freshmeat,poultry,fish, beans and nut butters. •Choosefoodsthatarelowerinsodium(childrencangethighblood pressure, too!) •Choosegoodfats,includingoliveandcanolaoilsandspreads. •Limitfoodsandbeverageswithaddedsugars(soda,sugarsweetened drinks and candy all supply calories with no essential nutrients).

And don’t forget physical activity! Be physically active with your childrenevery day by taking family walks, playing sports or riding bikes together.

Making healthy dietary choices and exercising as a family creates a healthylifestyle model that will last from childhood through adulthood.

lifestyleBy Mary Ann Moylan, RD, LDN, CDE

The number of overweight children in the United States has grown to 22 million, or 1 in every 3. Being overweight as a child or teen can lead to Type 2 Diabetes, high blood pressure and high cholesterol. According to the 2011 National Diabetes Fact Sheet, Type 1 Diabetes in young children and teens increased by 23% and Type 2 Diabetes was up by 21%.

Keeping children at a healthy weight takes a whole family approach. Make healthy eating a family affair by getting children involved in planning and preparing healthy meals and teaching them how to read food labels so they can start making their own good food choices.

Healthy

Keepingyour Family


By Fernando B. Bonanni, Jr., MD, Director, Institute for Metabolic and Bariatric Surgery at Abington Memorial Hospital

lifestyle

When Weight is Life Threatening:

Morbid obesity is a medical condition where excess body fat has built up to the point that it may begin to negatively affect a person’s health. After smoking, this condition is the second leading preventable cause of death in the United States. It is a very complex chronic disease that develops slowly and persists for a long time, often for life.

Obesity in the United States has increased dramatically during the past three decades. According to the National Institutes of Health, more than 400,000 patients a year die as a result of morbid obesity and related medical problems. An estimated 64 million adults are morbidly obese, which means they are at least 100 pounds over their ideal body weight.

•Diabetes•Hypertension•Coronaryarterydisease•Osteoarthritisofweight-bearingjoints•Respiratoryproblems,includingsleepapnea•Gallstones•Urinaryincontinence•Stroke•Gastroesophagealrefluxdisease•Depression•Cancers(includingbreastandcolon)

A serious talk about morbid obesity

Physical Effects

stopandshop.com • 11stopandshop.com • 11

The organs and musculoskeletal structure of persons with morbid obesity are all placed under significant stress because they are forced to double their workload. They are essentially doing the physical work of two people because of all the excess weight they are supporting.

Good health can be restored with significant weight loss. However, if a patient is overweight by 100 pounds or more, it becomes more difficult to lose significant weight that can restore health. The physiological reason for this phenomenon is thought to be related to the development of insulin resistance due to excess fat. It is important to gain control of this condition as early in life as possible.

Physicians encourage their patients to lose weight using diet and exercise, however, in extreme cases, weight loss surgery can be an effective treatment that can result in long-term maintenance of weight loss and the reduction of related diseases that seriously decrease a patient's lifespan by as much as 20 years. Contact your physician to develop the weight loss plan that is best for you and your needs.

Morbid obesity is associated with progressive and serious, debilitating diseases or conditions. Morbid obesity is a major contributor to:

Dairy:gluten-free lifestyle

As if it isn’t challenging enough to remove gluten from one’s diet, many people with celiac disease and gluten sensitivity also have issues with lactose (the sugar in milk).

The good news is that as individuals with celiac disease commit to a gluten-free diet and their digestive systems begin to heal, tolerance to lactose gradually returns and dairy foods can be enjoyed again. How much can be tolerated varies from person to person, and many can eat dairy without any problems at all.

There is more good news. Most with lactose intolerance can eat at least some amount of dairy products. To continue enjoying milk products and reap the bone-building benefits they provide, it’s best to focus on foods with lower lactose levels. Many who don’t do well with liquid milk products and soft cheeses have no problem with hard cheeses like cheddar and cultured dairy products, such as yogurt, buttermilk and kefir.

Greek yogurt is a particularly good option for its robust protein and calcium content and healthy bacteria (probiotics). Cabot Greek-style low-fat yogurt is also fortified with vitamins A, C, D and E and comes in plain and vanilla bean flavors to create a variety of culinary delights, from yogurt parfaits, smoothies and creamy dips to baked goods and savory dishes.

For recipes with rich cheese flavor and less fat and calories, try Cabot Sharp Light and Sharp Extra Light Cheddars. They are lactose-free and the latter contains 60 calories and 2.5 grams of fat per 1 oz. serving. A little goes a long way in sandwiches, salads, pasta-dishes, tacos and casseroles.

a delicious & nutritious addition to a

Just because your diet is restricted doesn’t mean it has to be boring and flavorless!

Makes 4, 1/4-cup servings Prep Time: 15 minutes

Ingredients:2 Tablespoons light mayonnaise1 Tablespoon rice vinegar1 teaspoon peeled, finely grated fresh ginger1 Fuji apple2 oz. Cabot Sharp Light Cheddar, coarsely grated (about 1/2 cup)2 Tablespoons coarsely chopped fresh cilantro

In medium bowl, whisk together mayonnaise, vinegar and ginger. Cut apple into quarters and cut away cores. Cut quarters into thin slices, then stack several slices and cut into matchsticks. Add apple, cheese and cilantro to bowl and toss gently to combine.

Per serving: 80 calories, 4.5g fat, 2g saturated fat, 10mg cholesterol, 150mg sodium, 7g carbohydrate, 1g fiber, 4g sugars, 4g protein

Gingered Apple-Cheddar Slaw

shopping cart By the Dietitians of Cabot Creamery Cooperative


Cabot Creamery is fully owned and operated by 1,200 farm families in New England and New York. And because our farmers get 100% of the profi ts, you bet they make sure you get the best all-natural dairy foods. Try it for yourself—you’ll taste the commitment to quality in every bite of the World’s Best Cheddar from Cabot.

Over 1,200 reasonswhy Cabot makes theworld’s best cheddar.

DYKEMA FAMILYOne of the 1,200 farm families who own Cabot Creamery Cooperative

NUTRITION ANALYSIS: Calories 211, Total Fat 11g, Saturated Fat 5g, Cholesterol 76mg, Sodium 620mg, Carbohydrates 8g, Dietary Fiber 2g, Protein 24g, Calcium 409mg

TO THE RETAILER: We will reimburse you $1 plus 8¢ handling for this coupon. By submitting this coupon for reimbursement you represent that you redeemed it in the manner described above and pursuant to these terms. The consumer must pay any sales tax involved. This coupon is not assignable. Invoices proving purchases of suffi cient stock of these specifi ed products to cover coupons presented must be shown upon request or we may confi scate all coupons submitted. Reimbursement will be made only to retail distributor of our merchandise or to a holder of our certifi cate of authority acting for him. For redemption of coupon mail to: Cabot Creamery, CMS Dept. # 78354, 1 Fawcett Drive, Del Rio, TX 78840. Limit: one coupon per purchase.

DO NOT DOUBLE Manufacturer’s Coupon: Expires 7/31/2013 130026

$1 OFF ANY 2 CABOT ITEMS

kitchen

Think you have too many cooks in the kitchen? Goshoppingforkitchensuppliesandyou’llseeit’snotthecooksyoushouldbeafter–it’sallthetools,utensilsandgadgetstryingtomaketheirwayintoyourarsenal!Someformincing,othersformashing–with all these choices, where should you start?

utensilsuseful

AssortedMetal Scoops

Use them to measure wet and dry ingredients and use

them again to scoop fruit for salads and create

uniform meatballs, cookies and muffins.

You’ve probably used it to mix wet ingredients or whip up some cream, but your metal whisk is also great for stirringtogetherdryingredients–it’llkeep mess to a minimum.

Metal Whisk

14 • stopandshop.com14 • stopandshop.com

By Kathy Wickert, Sous Chef & Chef Brandi Pratt

Instant read thermometer

It’s our go-to tool for making sure meats are fully cooked, but you can also use an instant read thermometer to see if breads and cakes are set. They’re ready for slicing if the temperature is between 180°F and 200°F.

Electric Coffee Grinder

Think beyond your morning coffee and use it to grind spices, nuts, chocolate and even bread crumbs! You can also make almond flour for gluten-free recipes.

Kitchen Shears

A good pair of kitchen shears can be used for anything from cutting herbs to cutting meat with less mess and fewer accidents than knives.

Pizza Wheel

Not just for pizza, use it to evenly slice pie crusts, brownies, cookies and quesadillas.

Cutting boards

Essential for chopping and slicing, cutting boards can double as serving trays or even hot plates if they’re made of glass. Keep separate, color coded boards for meat, fish and produce to reduce the risk of contamination.

Kitchen scale

Perfect for keeping your portions in check, it’ll also help you make sure you’re measuring out dry ingredients accurately.

Rolling PinMaking even pizza, pie or pastry dough is just the

beginning–youcanalsouseyour rolling pin to easily crush

cookies, crackers or nuts.

Not just for cheese, you can also use it to zest citrus, slice potatoes or sweet potatoes for chips, and grate ginger or garlic.

Box Grater


Makes 2 servings Prep Time: 5 minutes • Cook Time: 40 minutes

Ingredients:

2 medium fennel bulbs

1/4 cup reduced fat buttermilk

1 Tablespoon extra virgin olive oil

1 teaspoon Dijon mustard

1 teaspoon lime juice

Non-stick cooking spray

Salt and pepper to taste

Preheatovento400ºF.Cutstalksofffennel,slicebulbsinhalflengthwise, then cut into 1-inch thick slices. In a bowl, mix together buttermilk, olive oil, mustard and lime juice. Add fennel into mix along with salt and pepper. Spread fennel in a single layer onto a baking sheet coatedwithnon-stickcookingspray.Roastfor35–40minutes,stirringevery 10 minutes until fennel begins to caramelize.Per serving: 150 calories, 8g fat, 1.5g saturated fat, 0mg cholesterol, 210mg sodium, 19g carbohydrates, 7g fiber, 2g sugars, 4g protein

Roasted Fennel

To prepare fennel, cut away the stalks and leaves from the bulb, saving them to flavor or garnish other dishes. Discard the outer layers of the bulb and cut away any discolored areas. Cut the bulb in half lengthwise and slice out the core, which is the thick solid center.

Gently separate the bulb layers by pulling apart with your hands and rinse well under cold running water to remove any grit. Slice, dice or cut as desired. Refrigerate fennel in a plastic bag for up to 4 days in a crisper drawer.

Try adding fennel to your weekly meals with these tips below:

• Use the stalks in place of celery in broths and soups.

• Use the feathery leaves as an herb on seafood or pork. For best flavor, add in the last minutes of cooking.

• Serve raw, thinly sliced bulbs in potato salad and coleslaw.

• Serve sautéed fennel bulbs and sweet onion as a side dish.

• Add grilled fennel to your veggie pizza or turkey burger.

• Use fennel seeds in spicy chili, meat stew and sausages.

Considered one of the most underutilizedproduce picks, fennel is full of surprises.

don’t forget the

fennel By Julie Menounos MS, RD, LDN

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Per serving: 260 calories, 24g fat, 3g saturated fat, 320mg sodium, 14g carbohydrates, 1g sugars, 5g dietary fiber, 6g protein

Makes 5 servingsPrep Time: 15 minutes

Ingredients:

2 medium fennel bulbs, trimmed and sliced paper-thin

1 medium zucchini or cucumber, sliced into paper-thin coins

1/3 cup tightly packed chopped fresh dill

1/3 cup lemon juice

1/3 cup extra virgin olive oil

1/4 tsp sea salt

1/2 cup pine nuts

3 cups arugula

honey, if needed

1/3 cup reduced fat feta crumbled cheese

In a bowl, combine the fennel, zucchini, dill, lemon juice, olive oil and 1/4 teaspoon salt. Set aside to marinate for 20 minutes, up to one hour. Prior to serving,preheatovento350ºF.Placepinenutsonabakingsheetandtoast for about 10 minutes, shaking halfway through until fragrant and golden brown. When ready to serve, place arugula in a large bowl and pour all of the fennel mixture on top. Toss together gently but evenly. Adjust taste with more dressing, salt or a drizzle of honey. Serve topped with toasted pine nuts and reduced fat feta crumbles.

Shaved Fennel Salad

Freshfennelissometimeslabel“anise”becauseofitsmildlysweet licorice aroma and flavor. Just like celery, the entire plant is edible—from bulb-like base to feathery fronds. Fennel is most commonly used as a flavoring agent, herb, garnish or vegetable in a side dish. Fennel seeds are used to season pickles, Italian sausages and rye breads. Fennel can be eaten raw or cooked. When raw, fennel is crisp and refreshing and when cooked, fennel turns nutty and sweet.

One cup of sliced fennel contains around 30 calories and 3 grams of dietary fiber, meeting about 12% of your daily needs for optimal digestive health. Fennel is a good source of vitamin C and potassium and is naturally low in sodium. Similar to other fresh herbs, fennel contains oils that provide flavor. One of these oils is anethole, which also offers antioxidant and antimicrobial properties that might make it useful as a safe, effective food preservative. Fennel is available year round, but it is best from fall to spring. Choose fennel with a crisp, pearly white bulb and bright green leaves.

Cracks, browning or budding indicates fresh fennel is past maturity. The anise flavor fades with age.

did you know ?

By Julie Menounos MS, RD, LDN

stopandshop.com • 17stopandshop.com • 17

lifestyle


Thyroid HealthWhat is the thyroid gland?The thyroid plays an important role in regulating the body’s metabolism. This butterfly-shaped gland is located in the front of your neck below the larynx (also known as your voice box). It consists of two lobes, one on each side of your windpipe, connected by tissue. Two somewhat common health concerns can develop in the thyroid gland: overactive thyroid (hyperthyroidism) or underactive thyroid (hypothyroidism).

HyperthyroidismWhen a person suffers from hyperthyroidism, their thyroid gland is overactive, resulting in too much thyroid hormone in the bloodstream. The overactivity of thyroid hormones leads to an overactive metabolism.

Signs and Symptoms of HyperthyroidismIf you are experiencing many of these symptoms, contact your doctor to discuss your concerns.

A dysfunctional thyroid can

affect how the body uses

and stores energy.

•Nervousness•Fastheartbeat•Increasedperspiration•Thinningoftheskin•Fine,brittlehair•Weakmuscles,especiallyintheupper arms and thighs•Shakyhands

•Highbloodpressure•Increasedbowelmovements•Weightloss(evenwheneatingnormally)•Sleepingdifficulty•Prominenteyes•Confusion•Irregularmenstrualcycle

Diet alone can't treat thyroid problems, however, it's important to eat well-balanced meals. Talk to your doctor before self-prescribing any vitamins, minerals or supplements because some of these may interfere with thyroid medication.



HypothyroidismHypothyroidism is a condition that causes the thyroid gland to be underactive or sluggish. Hypothyroidism is often caused when a person’s body has an immune reaction to itself and produces antibodies against the thyroid gland.

Signs and Symptoms of HypothyroidismSigns of hypothyroidism can be difficult to determine and are often mistaken for symptoms of depression. It is important to be aware of how you feel on a daily basis, so keeping a journal can be a helpful way of sharing symptoms with your doctor. Symptoms may include:

•Poorenergylevel•Feelingcold•Slowspeech•Droopyeyelids•Puffyorswollenface•Weightgain•Constipation•Sparse,coarseanddryhair

•Coarse,dry,andthickenedskin•Carpaltunnelsyndrome(handtinglingorpain)•Slowpulse•Musclecramps•Sidesofeyebrowsthinorfallout•Confusion•Increasedmenstrualflowinwomen

By Parul Kakaria, MDPinnacleHealth Endocrinology Associates

TreatmentTreatment for hyperthyroidism or hypothyroidism is customized according to the patient’s needs. The purpose of treatment is to restore the thyroid gland to normal function and allow it to produce normal levels of thyroid hormone. A treatment plan is determined based on age, overall health, medical history and a variety of other factors.

DiagnosisIn addition to a complete medical history and medical examination, it is also important to get a blood test to find the amount of thyroid hormone in the bloodstream. A simple blood test can be the first step to make a major difference in transforming the way you feel and function day to day.

By Sylvia Emberger, RD, LDN

$2.00

holidayholidayholidaylifestyle

These beautiful red fruits are grown year round in California and through the winter months in Florida. In the colder regions of the United States, local strawberries come into season during the month of June.

Strawberries are an excellent source of vitamin C. They also contain anthocyanins, compounds that make strawberries red and may provide us with health benefits. Both vitamin C and anthocyanins break down when exposed to heat or air. So for best results, store strawberries in their original container in the refrigerator for two to three days at most. Allow strawberries to reach room temperature before serving to enhance their natural flavors. When you are ready to use them, gently rinse berries under cool water. After washing, remove the green caps.

strawberries:let them shine in savory dishes, too!

When purchasing strawberries by the pound, on average 1½ pounds equals one quart.

This will yield about four cups of sliced strawberries.

eating healthy...on a budget!

Grilled Chicken with Mango-Strawberry Relish

Makes 4 8-oz. servings PrepTime:15minutes•CookTime:15minutes

Ingredients:1 mango, peeled, seeded and diced

2 cups fresh strawberries,diced

1 cup sliced green onion (scallions)

Zest and juice from 1 lime

ground black pepper to taste

1/4 cup sliced or slivered almonds, toasted

1 lb boneless, skinless chicken breast

1 teaspoon dried oregano

1/2 teaspoon garlic powder

Combine mango, strawberries, onion, lime juice and zest and gently mix together. Season with black pepper to taste. To toast almonds, heat a non-stick skillet over medium heat. Add almonds and cook, stirring frequently, until fragrant and lightly browned. Allow almonds to cool and stir into relish. Sprinkle chicken breasts with oregano and garlic powder and grill over medium heat until internal temperature reaches 165°F. Serve chicken with relish on the side.



Approximatecost per serving

based on average price of ingredients

at Stop & Shop

rice

timba

les

with

sal

sa

mex

ican

thre

e be

an s

alad

pork

mol

e

pine

appl

e fru

it bo

wl

{{

{{

}}

}}

1 1

1 1

mea

lpl

an

mea

lpl

an

mea

lpl

an

mea

lpl

an

pork

mol

e

Spr

ay a

larg

e sk

illet w

ith c

ooki

ng s

pray

and

hea

t ove

r med

ium

-hig

h he

at. A

dd p

ork

and

cook

5 m

inut

es u

ntil

no lo

nger

pin

k, s

tirrin

g oc

casi

onal

ly. A

dd g

arlic

and

oni

on a

nd c

ook

for a

bout

2 m

inut

es u

ntil

tend

er a

nd li

ghtly

bro

wne

d. A

dd re

mai

ning

ingr

edie

nts,

brin

g m

ixtu

re to

a b

oil,

then

redu

ce h

eat a

nd s

imm

er fo

r 5 m

inut

es, s

tirrin

g oc

casi

onal

ly.

Mak

es 6

1/2

-cup

ser

ving

sP

rep

tim

e: 1

5 m

inut

esC

oo

k tim

e: 1

5 m

inut

esP

er s

ervi

ng: 1

70 c

alor

ies,

5g

fat,

1.5g

sat

urat

ed fa

t, 65

mg

chol

este

rol,

65m

g so

dium

,9g

car

bohy

drat

e, 1

g fib

er, 6

g su

gars

, 20g

pro

tein

mex

ican

thre

e be

an s

alad

2 cu

ps

bl

ack

bean

s, d

rain

ed a

nd ri

nsed

2

cups

p

into

bea

ns, d

rain

ed a

nd ri

nsed

2

cups

g

arba

nzo

bean

s (c

hick

pea

s), d

rain

ed a

nd ri

nsed

2

Tabl

espo

ons

o

live

oil

2 Ta

bles

poon

s

hon

ey

2 Ta

bles

poon

s lim

e ju

ice

1 cl

ove

garli

c, m

ince

d 1

Tabl

espo

on li

me

zest

2

Tabl

espo

ons

chop

ped

fresh

cila

ntro

Com

bine

bea

ns in

a m

ediu

m m

ixin

g bo

wl.

In a

sm

all b

owl,

mix

toge

ther

the

oil,

ho

ney,

lim

e ju

ice,

gar

lic a

nd li

me

zest

and

pou

r ove

r the

bea

n m

ixtu

re. T

op w

ith

cila

ntro

and

mix

unt

il be

ans

are

wel

l coa

ted.

Mak

es 6

1-c

up s

ervi

ngs

Pre

p t

ime:

15

min

utes

P

er s

ervi

ng: 2

70 c

alor

ies,

6g

fat,

.5g

satu

rate

d fa

t, 0m

g ch

oles

tero

l, 46

0mg

sodi

um,

43g

carb

ohyd

rate

, 7g

fiber

, 7g

suga

rs, 1

3g p

rote

in

rice

timba

le a

nd s

alsa

Hea

t the

oil

in a

med

ium

sau

cepa

n pa

n ov

er m

ediu

m-lo

w h

eat.

Add

the

red

pepp

er,

shal

lots

and

gar

lic a

nd c

ook

for 5

min

utes

. Add

the

rice

and

stir

wel

l. A

dd th

e st

ock

and

brin

g to

a b

oil.

Red

uce

heat

to m

ediu

m-lo

w, c

over

and

coo

k ab

out 1

7 m

inut

es,

until

rice

is te

nder

. Mix

in th

e ci

lant

ro. S

pray

6 s

mal

l ram

ekin

s w

ith n

on-s

tick

cook

ing

spra

y. S

poon

rice

into

the

ram

ekin

s, p

ress

ing

dow

n fir

mly

with

bac

k of

a s

poon

. Tur

n th

e ra

mek

ins

upsi

de d

own

on th

e ce

nter

of 6

pla

tes

or b

owls

to u

nmol

d ric

e an

d sp

oon

equa

l am

ount

s of

sal

sa a

roun

d th

e ric

e.

Mak

es 6

ser

ving

s, 1

-cup

eac

hP

rep

tim

e: 2

0 m

inut

esC

oo

k tim

e: 2

0 m

inut

esP

er s

ervi

ng: 2

40 c

alor

ies,

3.5

g fa

t, .5

g sa

tura

ted

fat,

0mg

chol

este

rol,

410m

g so

dium

, 46

g ca

rboh

ydra

te, 3

g fib

er, 3

g su

gars

, 6g

prot

ein

pine

appl

e fru

it bo

wl

1 w

hole

pin

eapp

le

2 ba

nana

s, s

liced

1/

2 lb

red

seed

less

gra

pes,

rem

oved

from

ste

ms

1 cu

p m

anda

rin o

rang

e or

Cle

men

tine

segm

ents

2

kiw

is, s

liced

and

qua

rter

ed

Slic

e pi

neap

ple

in h

alf l

engt

hwis

e, th

roug

h fru

it an

d le

aves

. Run

a k

nife

aro

und

insi

de

edge

of r

ind,

leav

ing

a sh

ell a

bout

1/4

-inch

thic

k. S

lice

pine

appl

e in

to s

ectio

ns a

roun

d co

re. U

se a

spo

on to

sco

op o

ut c

hunk

s of

the

fruit.

Pou

r the

juic

e fro

m th

e pi

neap

ple

into

a la

rge

bow

l. C

ut p

inea

pple

into

bite

-siz

ed c

hunk

s an

d ad

d to

bow

l with

ban

ana

slic

es, g

rape

s, o

rang

e se

gmen

ts a

nd k

iwi c

hunk

s. T

oss

gent

ly to

com

bine

. If m

ore

liqui

d is

nee

ded,

add

a s

plas

h of

ora

nge

juic

e un

til a

ll fru

it is

coa

ted

even

ly. S

poon

the

fruit

into

bo

th o

f the

pin

eapp

le s

hells

and

ser

ve.

Mak

es 1

0 1-

cup

ser

ving

sP

rep

tim

e: 2

0 m

inut

esP

er s

ervi

ng: 1

00 c

alor

ies,

0g

fat,

0g s

atur

ated

fat,

0mg

chol

este

rol,

0mg

sodi

um,

25g

carb

ohyd

rate

, 3g

fiber

, 18g

sug

ars,

1g

prot

ein

1 Ta

bles

poon

o

live

oil

½ re

d be

ll pe

pper

, see

ded

and

fin

ely

dice

d 2

shal

lots

, fine

ly c

hopp

ed

2 cl

oves

gar

lic, m

ince

d 1½

cup

s un

cook

ed lo

ng g

rain

rice

2 cu

ps

low

sod

ium

chi

cken

bro

th

½ c

up fr

esh

cila

ntro

, cho

pped

3

cups

f

resh

sal

sa

11/4 lb

s po

rk te

nder

loin

, cut

into

bi

te-s

ize

piec

es

1 te

aspo

on c

rush

ed g

arlic

1/

2 cu

p ch

oppe

d on

ion

1

can

(14.

5 oz

)

dice

d to

mat

oes,

no

sal

t add

ed

1 te

aspo

on c

hili

pow

der

1/8

teas

poon

chi

potle

chi

li po

wde

r

1/2

teas

poon

gro

und

cum

in

1/2

teas

poon

d

ried

oreg

ano

1/2

teas

poon

g

roun

d ci

nnam

on

1 Ta

bles

poon

u

nsw

eete

ned

co

coa

pow

der

2 Ta

bles

poon

s

bro

wn

suga

r,

light

ly p

acke

d

engl

ish

muf

fin b

read

oran

ge &

min

t ice

d te

a

crab

& a

spar

agus

om

elet

peac

h-ra

spbe

rry

gela

tin

{{

{{

}}

}}

2 2

2 2

mea

lpl

an

mea

lpl

an

mea

lpl

an

mea

lpl

an

oran

ge &

min

t ice

d te

a

Brin

g 2

cups

of w

ater

to a

boi

l. R

emov

e fro

m h

eat a

nd s

teep

tea

bags

and

min

t in

hot

wat

er fo

r 10

min

utes

. Rem

ove

tea

bags

and

min

t, st

ir in

hon

ey a

nd p

our i

nto

a la

rge

pitc

her.

Stir

in o

rang

e ju

ice,

lem

on ju

ice

and

2 cu

ps o

f col

d w

ater

. Ref

riger

ate

until

read

y to

ser

ve. S

erve

ove

r ice

with

ora

nge

wed

ges

and

min

t if d

esire

d.

Mak

es 4

ser

ving

s, 1

¼ c

ups

each

Pre

p t

ime:

15

min

utes

+ r

efri

ger

atio

n tim

eP

er s

ervi

ng: 7

0 ca

lorie

s, 0

g fa

t, 0g

sat

urat

ed fa

t, 0m

g ch

oles

tero

l, 10

mg

sodi

um,

18g

carb

ohyd

rate

, 2g

fiber

, 9g

suga

rs, 1

g pr

otei

n

engl

ish

muf

fin b

read

Spr

ay tw

o 8½

x 4

½-in

ch b

akin

g pa

ns w

ith n

on-s

tick

cook

ing

spra

y an

d sp

rinkl

e w

ith

corn

mea

l. In

a m

ediu

m b

owl,

com

bine

yea

st, w

hole

-whe

at fl

our,

suga

r, sa

lt an

d ba

king

so

da. H

eat m

ilk in

a m

icro

wav

e sa

fe b

owl u

ntil

very

war

m (1

20°F

) and

add

to d

ry

mix

ture

, bea

ting

wel

l unt

il co

mbi

ned.

Stir

in a

ll pu

rpos

e flo

ur u

ntil

stiff

bat

ter i

s cr

eate

d.

Spo

on in

to b

akin

g pa

ns a

nd s

prin

kle

tops

with

cor

nmea

l. C

over

and

allo

w to

rise

in

warmplace

for4

5minutes.B

akeat400

°Ffo

r20–

25m

inutes.R

emovefro

mpan

sim

med

iate

ly a

nd c

ool.

To m

ake

rolls

: Spo

on b

atte

r int

o tw

o gr

ease

d 12

-cup

muf

fin ti

ns

and

bake

for 1

0-12

min

utes

. Mak

es 2

4 sl

ices

.

Mak

es 2

4 1-

slic

e se

rvin

gs

Pre

p t

ime:

15

min

utes

+ r

isin

g t

ime

• C

oo

k tim

e: 2

5 m

inut

es

Per

ser

ving

: 90

calo

ries,

0g

fat,

0g s

atur

ated

fat,

0mg

chol

este

rol,

70m

g so

dium

, 18

g ca

rboh

ydra

te, 2

g fib

er, 2

g su

gars

, 3g

prot

ein

crab

& a

spar

agus

om

elet

In a

larg

e sa

ucep

an, b

ring

1 in

ch o

f wat

er to

a b

oil.

Ste

am a

spar

agus

for 4

min

utes

or u

ntil

cris

p-te

nder

. Allo

w to

coo

l, th

en c

ut in

to ½

-inch

pie

ces

and

set a

side

. Hea

t a s

mal

l ski

llet

over

med

ium

hea

t, sp

ray

with

coo

king

spr

ay a

nd s

auté

cho

pped

oni

on u

ntil s

oft.

Add

cra

b m

eat a

nd a

spar

agus

; cov

er a

nd c

ook

for 2

min

utes

. In

a bo

wl,

whi

sk to

geth

er e

ggs,

egg

w

hite

s, d

ill, g

arlic

pow

der a

nd p

eppe

r. Tr

ansf

er c

rab

mix

ture

to a

sep

arat

e bo

wl.

Ret

urn

skille

t to

heat

and

light

ly re

-spr

ay w

ith c

ooki

ng s

pray

. Spr

ead

half

of th

e cr

ab m

ixtu

re e

venl

y in

ski

llet a

nd to

p w

ith h

alf o

f the

egg

mix

ture

and

hal

f of t

he to

mat

oes.

Allo

w e

ggs

to s

et

alon

g ed

ges,

then

lift t

he e

dges

, let

ting

unco

oked

egg

run

onto

hot

ski

llet.

Whe

n eg

gs a

re

com

plet

ely

set,

sprin

kle

one

half

of th

e eg

gs w

ith 1

Tab

lesp

oon

of c

hees

e an

d ge

ntly

fold

ot

her s

ide

of th

e om

elet

ove

r and

pre

ss d

own.

Flip

and

allo

w c

hees

e to

mel

t. R

epea

t with

re

mai

ning

ingr

edie

nts

or u

se tw

o pa

ns a

t onc

e.

Mak

es 2

1-o

mel

et s

ervi

ngs

• P

rep

tim

e: 1

0 m

inut

es •

Co

ok

time:

15

min

utes

Per

ser

ving

: 210

cal

orie

s, 7

g fa

t, 3g

sat

urat

ed fa

t, 27

5mg

chol

este

rol,

480m

g so

dium

, 7g

car

bohy

drat

e, 2

g fib

er, 3

g su

gars

, 29g

pro

tein

4 cu

ps c

old

wat

er, d

ivid

ed

4 ba

gs

gre

en te

a

1/4 c

up fr

esh

min

t lea

ves

1

Tabl

espo

on h

oney

1

cup

oran

ge ju

ice

2 Ta

bles

poon

s le

mon

juic

e 1

oran

ge, c

ut in

to w

edge

s (o

ptio

nal)

Fres

h m

int l

eave

s fo

r gar

nish

8 fre

sh a

spar

agus

spe

ars

n

on-s

tick

cook

ing

spra

y2

Tabl

espo

ons

chop

ped

onio

n1

(6 o

z) c

an c

rabm

eat,

drai

ned

and

chop

ped

2 w

hole

egg

s2

egg

whi

tes

1 te

aspo

on d

ried

dill

1 te

aspo

on g

arlic

pow

der

Gro

und

blac

k pe

pper

to ta

ste

1/2

cup

dice

d pl

um to

mat

o

(abo

ut 1

larg

e to

mat

o)2

Tabl

espo

ons

s

hred

ded

Sw

iss

chee

se

peac

h-ra

spbe

rry

gela

tin

In a

gla

ss m

easu

ring

cup,

spr

inkl

e ge

latin

ove

r 1/4

cup

wat

er; l

et s

ofte

n 2

to 3

min

utes

. M

eanw

hile

, dra

in p

each

es w

ell a

nd re

serv

e sy

rup.

Arra

nge

peac

hes

and

rasp

berri

es

in a

3 o

r 4-c

up m

old

or g

lass

/cer

amic

bak

ing

dish

. Hea

t res

erve

d sy

rup

to b

oilin

g an

d ad

d to

gel

atin

, stir

ring

until

gel

atin

is c

ompl

etel

y di

ssol

ved.

Add

eno

ugh

cold

wat

er, i

f ne

cess

ary,

to m

ake

1 cu

p. S

tir in

alm

ond

extra

ct a

nd p

our g

elat

in m

ixtu

re o

ver f

ruits

. R

efrig

erat

e un

til fi

rm, a

t lea

st 3

hou

rs. T

o un

mol

d, d

ip b

otto

m o

f pan

in h

ot w

ater

abo

ut

10 s

econ

ds. I

nver

t ont

o a

serv

ing

plat

ter,

and

shak

e fir

mly

to re

leas

e. S

lice

to s

erve

.

Mak

es 6

ser

ving

s, 1

/2 c

up e

ach

Pre

p t

ime:

10

min

utes

+ r

efri

ger

atio

nP

er s

ervi

ng: 6

0 ca

lorie

s, 0

g fa

t, 0g

sat

urat

ed fa

t, 0m

g ch

oles

tero

l, 0m

g so

dium

, 14

g ca

rboh

ydra

te, 3

g fib

er, 1

1g s

ugar

s, 2

g pr

otei

n

1 en

velo

pe (1

/4 o

unce

) unfl

avor

ed g

elat

in

1 ca

n (1

5 oz

)

slic

ed p

each

es in

ligh

t syr

up

1 cu

p fre

sh ra

spbe

rrie

s (1

/2 p

int)

1/4

teas

poon

alm

ond

extr

act

1 pa

ckag

e ye

ast (

2½ te

aspo

ons)

2

cups

w

hole

-whe

at fl

our

1 Ta

bles

poon

s

ugar

1/

2 te

aspo

on

sal

t

1/4

teas

poon

bak

ing

soda

2

cups

skim

milk

2

cups

all p

urpo

se fl

our

1/4

cup

corn

mea

l

alph

abet

veg

etab

le s

oup

vege

tabl

e flo

wer

bou

quet

min

i mea

tloav

es

bana

na p

uddi

ng

{{

{{

}}

}}

3 3

3 3

crab

& a

spar

agus

om

elet

In a

larg

e sa

ucep

an, b

ring

1 in

ch o

f wat

er to

a b

oil.

Ste

am a

spar

agus

for 4

min

utes

or u

ntil

cris

p-te

nder

. Allo

w to

coo

l, th

en c

ut in

to ½

-inch

pie

ces

and

set a

side

. Hea

t a s

mal

l ski

llet

over

med

ium

hea

t, sp

ray

with

coo

king

spr

ay a

nd s

auté

cho

pped

oni

on u

ntil s

oft.

Add

cra

b m

eat a

nd a

spar

agus

; cov

er a

nd c

ook

for 2

min

utes

. In

a bo

wl,

whi

sk to

geth

er e

ggs,

egg

w

hite

s, d

ill, g

arlic

pow

der a

nd p

eppe

r. Tr

ansf

er c

rab

mix

ture

to a

sep

arat

e bo

wl.

Ret

urn

skille

t to

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time:

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our

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ries,

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fat,

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atur

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g so

dium

, 17g

car

bohy

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ber,

5g s

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s, 3

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otei

n

ALL-NATURAL

Natural Sea Tuna is packed in BPA-Free cans, in water, without any fillers, MSG, or preservatives. Our tuna is tender, moist, and naturally high in protein. Natural Sea is the brand you can trust for dolphin safe and sustainably caught seafood.

You’ll Love This Tuna!

www.harvest-bay.comOUR Peanut Butters…are made from organically grown peanuts and are Non-GMO Project Verified. Perfectly prepared to enjoy on toast in the morning, a PB sandwich at lunch, with your favorite snack, or simply by the spoonful! ©

2012

Har

vest

Bay

©20

12 N

atur

al S

ea

©2012 Woodstock

Grab & Go 8.45 fl oz size

ENJOY!

www.woodstock-foods.com

Our magazine has gone mobile!get more Healthy Ideas anywhere, anytime with the healthy ideas app.

View digital editions of past issues

Watch interactive step-by-step cooking videos

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Save, email and print all content, including current coupons

Download the FREE Healthy Ideas app today!Available for iPad, Android and Kindle devices.

living gluten free without sacrificeGoing gluten free? Whether by necessity or choice, eating gluten free doesn’t need to mean giving up your favorite foods. Here are some helpful hints from Boar’s Head to make mealtime easier:

Try something new:There are a plethora of gluten free cookbooks and even more recipes online that provide ideas on how to keep meals new and exciting.

read labels:Gluten can be hidden in some foods you might expect to be gluten free. Always check the label to make sure the product does not contain wheat, barley, rye, malt or oats. If you are not certain, call the manufacturer to confirm.

Keep it clean:If you live with someone that has gluten intolerance, use a clean utensil when spreading products like mayonnaise or peanut butter on bread that isn’t gluten free. Using the same utensil could contaminate the entire container for someone with gluten sensitivity.

Living a gluten free lifestyle can be challenging, but knowing which foods are safe to eat is half the battle. I recommend Boar’s Head meats and cheeses because they are gluten free and always made with the highest quality ingredients. Plus, with so many deli meat and cheese flavors, there is always something new to try and you never have to compromise on taste.

Registered dietitian and author Jill Weisenberger notes that gluten free doesn’t have to be taste-free when using quality products like Boar’s Head.

Turkey Spaghetti Squash TumbleMakes2servings•PrepTime:20minutes•CookTime:20minutes

Ingredients:1 small spaghetti squash 1 Tablespoon butter1 teaspoon crushed fresh garlic2 Tablespoons chopped fresh basil1 Tablespoon chopped fresh parsley 1/4 cup frozen peas, defrosted and drained

1/4 cup diced tomato1 slice (about 5oz.) Boar’s Head Ovengold® Turkey, sliced ½”thick,cubedGround black pepper, to taste 2 Tablespoons Boar's Head Parmigiano-Reggiano cheese

Cut the squash in half lengthwise. Cut each half into equal pieces. Place squash into a steamer basket in a Dutch oven with water and cook on high to steam, approximately 15 to 20 minutes until tender. Using a fork, remove the squash strands from the shell (should yield about 4 cups); set aside. Melt the butter in a medium non-stick skillet over medium heat. Add the garlic, basil, parsley and squash; toss lightly to coat. Add the peas, tomatoes, Boar's Head Ovengold® Turkey, and pepper to taste. Lightly toss and sprinkle with grated Parmigiano-Reggiano cheese on top.


Boar’s Head is proud to provide 100% gluten free deli

meats, cheeses and condiments.

holidayholidayholidayshopping cart


0077782-001197

To Consumer: Offer good only on product(s)indicated, limited to one coupon per purchase.To Retailer: Johnsonville Sausage will redeemthis coupon for face value plus 8¢ handling, ifsubmitted in compliance with Johnsonville’s

printed redemption policy. Cash value 1/20 of 1¢.Mail coupons to: Johnsonville Sausage, CMS

Dept. 77782, 1 Fawcett Drive, Del Rio, TX78840. © 2013 Johnsonville Sausage

50% Less Fat.100% Johnsonville Taste.

MANUFACTURER’S COUPONEXPIRES: June 30, 2013

SAVE $1ON THE PURCHASE OF ONE PACKAGE OFJOHNSONVILLE® CHICKEN

SAUSAGE OR JOHNSONVILLE®

PORK & CHICKEN SAUSAGE

DO NOT DOUBLE

YOU COULD TELL YOURFAMILY IT HAS 50% LESS FAT.BUT WHY RUIN THE MOMENT?

50% LESS FAT. 100% JOHNSONVILLE TASTE.

Three-CheeseItalian- Style ChickenSausage and Broccoli

Rigatoni

FIND THIS RECIPEAND MORE AT

JOHNSONVILLE.COM

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Save $100on any bag of

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RETAILER: We will redeem coupon for face value plus 8¢ handling if submitted in compliance with Hershey’s redemption policy incorporated herein by reference. Void if reproduced, transferred, auctioned or where prohibited by law. Good only in the USA. Cash value 1/20¢. Retailer mail coupon to: The Hershey Company, CMS Department #34000, One Fawcett Drive, Del Rio, TX 78840. LIMIT ONE COUPON PER PURCHASE. © The Hershey Company

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Seasonal allergies are caused by common airborne allergens. In general, tree pollens cause symptoms in the spring, grass pollens in the late spring to summer and weed pollens in late summer to early fall.

You can fight back with antihistamines, like CareOne loratadine or cetirizine. These medications prevent a chemical produced by your body, called histamine, from causing allergy symptoms. Since your body produces histamine on a continuous basis, it’s best that you take antihistamines throughout the allergy season to control symptoms more effectively.

Antihistamines help to relieve sneezing, runny nose and itchy eyes. They do not, however, relieve nasal congestion. If you need help with a stuffy nose, use a decongestant like CareOne Suphedrine PE. For tough allergy symptoms with congestion, consider a product like CareOne loratadine-D, which combines an antihistamine with a decongestant.

seasonalallergies

Fight back with

By Andy Markievich, Pharm. D, R. Ph.holidayholidayholidaylifestyle


To find the product that’s best for you, just visit your Stop&Shoppharmacy–ourpharmacistsareheretohelp!


HANDY WAYS TO MEASURE PORTIONS

PPortion control is of utmost importance when managing weight. However, we don’t always have access to measuring utensils or scales, especially when eating away from home.

USING YOUR HAND 1 TEASPOON = tip of index finger to first knuckle

Best for: butter, mayonnaise, oil

1 TABLESPOON = whole thumb

Best for: peanut butter, salad dressing, sour cream, cream cheese 3 OUNCES = average woman’s palm

Best for: beef, pork, poultry ½ CUP = average woman’s palm or whole cupped hand

Best for: cereal, pretzels, nuts, dried fruit, cooked veggies, fruit 1 CUP = average woman’s fist

Best for: cereal, pasta, rice, casserole, ice cream 1 CUP OF LIQUID = turn average woman’s fist sideways

Using your hand or other common objects can

make estimating portions much easier.

Everyone is unique in their calorie and nutrient needs, so portions at each meal and snack will vary depending on your needs and goals. Use these guidelines to help you estimate a single serving of a variety of foods and keep your portions under control.

kitchen

32 • stopandshop.com32 • stopandshop.com

USING EVERYDAY OBJECTS

BASIC GUIDLINES:

1 CUP = baseball

1/2 CUP = standard light bulb or billiard ball

1 OUNCE OR 2 TABLESPOONS = golf ball

1 TABLESPOON = poker chip

1 TEASPOON = one die Grains:

1 cup of cereal = baseball

1 pancake = compact disc

½ cup cooked rice, pasta or potato = billiard ball

1 ounce of bread (1 slice, ½ bagel, ½ bun) = index card

3 cups popcorn = 3 baseballs

Dairy and Cheese:

1½ oz cheese = 3 stacked dice

1 cup yogurt = baseball

½ cup of frozen yogurtor ice cream = billiard ball

Fruits & Vegetables:

1 medium fruit or ½ cup cut fruit = 1/2 baseball

1 cup of salad greens or raw veggies = baseball

1 baked potato = computer mouse

Meats, Nuts and Fish:

3 oz lean meat or tofu = deck of cards

3 oz fish = checkbook

2 Tablespoons peanut butter or hummus = golf ball

¼ cup shelled nuts and dried fruit = 1 large egg

Mixed Dishes:

1 cup fries = about 10 fries

4 oz nachos = about 7 chips

1 cup chili or soup = baseball

1 cup lasagna = 2 stacked decks of playing cards

1 sub sandwich = about 6 inches

1 burrito = about 6 inches

By Valerie Waters, RD


™

SAVE $1

sweetenedwith honey

made fromreal tea leaves

real fruit flavors

*per 8 fl. oz. serving.Only 5 calories per serving.* Find in the Tea Aisle.

©2012 Unilever INT 116241

on any ONE (1) Lipton® Tea & Honey product

Consumer: LIMIT ONE (1) COUPON PER PURCHASE on product/quantity specified and MAXIMUM OF TWO (2) IDENTICAL COUPONS allowed in same shopping trip. Void if reproduced, transferred, used to purchase products for resale or where prohibited/regulated by law. Consumer pays sales tax. Redeemable at participating retail stores. Valid only in the U.S. Retailer: Unilever, P.O. Box 880460, El Paso, TX 88588-0460, will reimburse the face value of this coupon, plus 8¢, if submitted in compliance with our redemption policy, available upon request. Cash value 1/100th of 1¢. Any use of this coupon not specified herein constitutes fraud. © 2012 UNILEVER INT 116241

MANUFACTURER’S COUPON EXPIRES 7/31/13

did you know? By Tracy Pawelski

BILLION

MILLIONTREES

plastic bags are used in the united States every 5 seconds.

plastic grocery bags that are thrown away annually are recycled.

less than 1% of the

it takes

to make all of the paper bags used in a year.

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We’re committed to minimizing our environmental impact by offering customers reusable shopping bags, which encourage conservation and reuse while reducing waste.

Since we launched our reusable bag program in 2006, customers have enthusiastically supported the cause, purchasing more than 860,000 reusable bags in the past year. Last year, we were able to save approximately 20 million plastic and paper bags!

As part of the effort to reduce the use of plastic and paper bags, we’re working with our cashiers and baggers to encourage them to put one more item into plastic and paper bags to ensure they are filled and we’re not unnecessarily using an extra bag.

If you don’t use them already, consider using reusable bags on your next shopping trip. They are larger and can actually hold more groceries than traditional plastic grocery bags, reducing the number of bags needed.

To keep reusable bags clean and safe, have separate bags for meat, produce, dairy and cleaning supplies, make sure there are labels on those bags and you don’t use them for other purposes. Before using again, hand wash the bags that carried meat, produce or dairy, (pay attention to the corners and seams), to make sure you have removed any harmful bacteria, then line dry.

One less bag makes a difference when it comes to our environment!

For more information about our climate action efforts, please visit our website at stopandshop.com.

kids

S R NP I G

Kids are curious, energetic, and, after a long winter, ready to GO! Put it all together, and you’ve got the recipe for fun, along with the potential for bumps, bruises and boo boos.

With warmer weather and more outdoor play, the spring season presents its own unique safety issues. Prevention is key to keeping kids as safe as possible, so here are some tips to help you spring intoactionbeforeinjuries–bothbigandsmall–haveachancetohappen.

PLAYGROUND POINTERS Look for playgrounds with a surface made of rubber, rubber mulch, or rubber-like materials that will absorb some of the impact of a fall (no concrete or asphalt). Playgrounds should clearly designate which areas are appropriate for each age group, and kids should explore and play accordingly. If you spot safety hazards, like exposed nails or screws, splintered wood, rusted metal or broken equipment, contact the appropriate playground maintenance officials.


By Wendy Cray Kaufman

SAFETY

FIRST AID Despite the best intentions,minor“ouch”momentsarebound to happen. Keep a well-stocked first aid kit handy so you’re ready for those bumps, scrapes and cuts.

WINDOW SAFETY One of the best parts of spring is being able to open the windows again, but open windows can present a safety hazard for small children. Never leave kids unattended around windows, especially on upper floors. Make it a nightly ritual to check and lock all windows before going to bed.

SAFE SPRING CLEANING Spring cleaning? This one is pretty simple. Keep all cleaners out of a child’s reach, and use child-proof locks to secure cabinets where cleaners are kept. If your child wants to help, let him clean with simple water and a rag or sponge.

DRIVER BEWARE More kids will be playing outside, especially if you live in a development. Be mindful of the fact that you may need to make sudden stops and that you ALWAYS need to check and re-check your blindspots before backing up. Keep your eyes on the road at all times, and never text and drive.

LAWN & GARDEN Make sure children are well

supervised around all lawn equipment, garden tools, lawnmowers, etc. Be very

aware of standing water, too. An accidental drowning can happen in as little as an inch or two of water, so be sure to empty barrels, buckets and

other containers that can hold water, and keep a lid on rain

barrels if you have them.

STAY TOGETHER Spring is the season of carnivals, festivals, crowded outdoor events, and

busy playgrounds. Make sure to keep the family together when

you head out to have fun, and if you travel in numbers, consider assigning a hand-holding buddy. Don’t try to handle too many kids on your own, and make sure your

children are well prepared with their name and address (look for

temporary tattoos and wristbands made specifically for the purpose

of identifying lost little ones.)

KNOW YOUR PLANTS Educate children from a young age about the dangers of unfamiliar plants, many of which reappear in the spring. From leaves that make your skin itch to bright berries that can make you sick, nature presents a lot of dangers that kids should be wary of (especially if they’re used to touching and eating garden plants).


on ThE

mOveYour favorite furry friends may be fun to have around, but did you know they can be good for your health,

too? Research shows that people who own pets often have lower cholesterol and blood pressure levels

and higher activity levels than non-pet owners.

Walking, running and playing with your pet is a great way for both of you to stay active and exercise.

Your pet can be an excellent companion, but don’t forget to return the favor! Our exclusive Companion

line offers a full range of quality products to help you care for the four-legged members of your family.

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NEED INFO FROM MELANIE

We’re all busy and often reach for the most convenient ingredients to get dinner on the table or pack our children’s lunches. Yet we all want to keep our families healthy and do our part for the environment. How can we accomplishall of these goals? Soyfoods can help you create nutritionally rich, environmentally sustainable meals that your entire family will love.

Soyfoods are Family FriendlyWe’re not talking exotic and unusual. You can incorporate soyfoods into the kinds of meals your family already eats every day. Add edamame to a salad. Replace ground beef with soy crumbles. Pour soymilk over your morning cereal. Or replace potato chips or peanuts with roasted soy nuts.

Soyfoods are Environmentally FriendlySoybean based foods are an environmentally sustainable source of complete protein nutrition because soybeans make efficient use of land, energy, and water resources and have relatively low emissions of greenhouse gases.

Soyfoods are Good for YouSoyfoods are nutritionally rich and generally low in saturated fat and cholesterol free. They protect against heart disease and some types of cancer. Try a soy veggie burger for a lower calorie meal that boosts your fiber intake.

For other easy ways to add soy to your diet, or for more information on soyfoods and their impact on your health and the environment, visit www.soyfoodsmonth.org

everyday soy a sustainable choice

April is National Soyfoods Month and this year’s theme is Farm to My Plate, an effort to encourage people to buy and use foods that are sustainable.

Creamy Edamame Arugula SoupMakes6servings•PrepTime:20minutes•CookTime:10minutes

Ingredients:1 teaspoon soybean oil

1 small onion, diced

3 cups frozen shelled edamame

2 cups low sodium vegetable or chicken broth

1 cup plain soymilk

1 cup baby arugula leaves, packed

½ teaspoon salt (to taste)


Greek-style yogurt (optional)

Heat soybean oil in large saucepan over medium heat. Add onions andcookfor2–3minutes,untilsoft.Addedamameandbroth;simmerfor5–6minutes,untiljusttender.Placemixtureinfoodprocessor. Add soymilk and arugula. Process 1 minute or until smooth. Return to saucepan. Heat over medium heat, stirring occasionally, until soup begins to simmer. Ladle into bowls and top with yogurt, if desired. Thin soup with additional vegetable broth as needed.

Per serving: 140 Calories, 4g Fat, 0g Sat. Fat, 0g Trans Fat,0mg Cholesterol, 440mg Sodium, 14g Carbohydrate,

2g Fiber, 12g Protein

holidayholidayholidayshopping cartBy Nancy Chapman MPH, RD


gluten-free?It's easy at

Look for our gluten-free symbol on shelf tags throughout the store. This easy-to-spot icon takes the guesswork out of your gluten-free shopping. With an expanded selection of THouSANDS of gluten-free products, it's easier than ever to find foods that meet your dietary needs.

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