When school starts, students and parents are packing lunches. It’s a good idea to think about including whole grains, fruits and vegetables. Tummy troubles can be helped with more dietary fiber and water. Some good examples of whole grains are whole wheat tortillas, whole grain crackers, whole wheat English muffins or rolls. Choose foods with 3 grams of dietary fiber or more. Regular girl with 5 grams of prebiotic fiber per serving can also help with regularity and maintaining a healthy digestion. Regular girl is tasteless and odorless dietary supplement, in a packet. It’s so easy to mix with water at room temperature. For your student, add directly to cereal, overnight oats, milk, juice or a smoothie. Plus, Regular girl also contains active probiotics, the healthy bacteria in your gut. I especially like because it is also gluten-free and is FODMAP friendly. See regulargirl.com for more information or ideas. You can find Regular Girl at Hy-Vee HealthMarkets or ask your Hy-Vee Dietitian to help you find it on the shelf.
Use My Plate to guide food choices and fill the bento box,
Have kids pack their own sack lunch with a lunch stations like this on your counter and
in your refrigerator.
Purchase a Bento Box or similar style lunchbox
Use silicone cupcake liners for dips or sauces
Get kids involved in meal planning and lunchbox choices! Sit down with kids and make a list of their favorite food items then post this list for inspiration.
Make food fun!
-Cut sandwiches into shapes using cookie cutters
-Make fruit/veggie skewers or sandwiches on a stick, pack fresh grapes in a small sandwich bag
-Add raw veggies to a salad dressing container
-Make pinwheels by wrapping sandwich contents in a tortilla and roll it
-Hide notes of encouragement or “I love you” in the lunchbox
-Include a small treat like a few marshmallows or animal crackers
-Kids love to dip! Contact your local Hy-Vee dietitian for healthy dip recipes. Some ideas may include hummus, sunflower seed butter, guacamole, bean dip, yogurt ranch dip, vanilla Greek yogurt or spinach dip.
Have kids help make homemade ice packs: soak a sponge in water, put it in a plastic bag and freeze overnight! As the “ice” melts the sponge will reabsorb it for repeated use.
Think outside the lunchbox-don’t feel obligated to serve only typical lunch food items. If your kid loves breakfast foods, serve them a peanut butter waffle sandwich in place of a regular sandwich to increase lunchtime excitement. If your kid enjoys snacks, turn snack foods into a meal!
Utilize “meal planning bins” to speed up your morning. Take time on the weekend to prep fruits, veggies, sandwiches, etc. into plastic bags. Fill refrigerator bins with items from different foods groups. In the morning simply grab a bag from each bin to put in the lunchbox.
From diet drinks and candies to ice creams and yogurts, sugar substitutes are tough to ignore. Because so many products do contain sugar, there is room in your diet to occasionally need a product that has no-sugar-added. Sometimes there is also a medical reason to reduce your sugar intake. Here is where SOLA products can provide some much needed relief to reduce your sugar intake. SOLA products are delicious, better-for-you foods without all the sugar, thus lower in carb. At Hy-Vee, you can find SOLA nut bars, sweeteners/packets and yogurt in our HealthMarket. You can also find SOLA ice cream in the frozen aisle and SOLA granola in with our cereal section, with so many flavors, it is hard to choose. Here is more information on sweeteners that you will find helpful. SOLA contains a unique blend of sweeteners, see below for more on these great new products.
How are sweeteners classified?
Sweeteners can be divided into two main categories: nutritive and nonnutritive. Nutritive sweeteners are any caloric sweeteners or sugars that provide carbohydrates (think table sugar, honey, or agave). Nonnutritive sweeteners are calorie-free or low-calorie alternatives, such as stevia, aspartame, and sucralose. And then there are sugar alcohols, which are technically considered nutritive sweeteners; they contain about half the amount of carbohydrates as table sugar. Examples include erythritol, maltitol, and xylitol. (Hint: The “ol” means alcohol, but not the intoxicating kind.)
Why are they so popular?
The average American consumes about 22 teaspoons of added sugar every day. Now compare that to the American Heart Association’s recommendation of no more than 6 teaspoons of added sugar for women; and 9 for men. In other words, most people are getting way too much added sugar, which can quickly lead to a host of complications, from obesity to heart disease. These low- and zero-calorie sweeteners may help with weight and diabetes control by reducing caloric intake, and by not causing spikes in blood sugar.
Are they safe to consume?
In the U.S., the FDA must approve sweeteners or declare them “generally regarded as safe” before they can be used in food and drinks. According to the National Cancer Institute, there’s not significant evidence to support a claim that sugar substitutes cause cancer. However, it’s important to note that there’s still ongoing research regarding artificial sweeteners, including how they may affect gut bacteria.
Can I use sugar substitutes in recipes?
Yes, but because each sugar substitute or substitute blend has a different level of sweetness and chemical structure, it’s important to check with the manufacturer for baking ratios. Products like the Sola sweetener at Hy-Vee contain zero added sugar but can still be used in place of sugar in a 1:1 ratio.
5. Will using sugar substitutes make me gain weight?
While several studies have noted a correlation (not causation) between weight gain and the use of artificial sweeteners, the reasons remain unknown. Again, moderation, exercise, and being mindful of overall diet are the pillars for good health management. I have included some information on the different types of sugar alternatives.
Monk Fruit Extract This nonnutritive sweetener is extracted from a small Asian fruit and is 150 to 300 times sweeter than table sugar.
Stevia is a nonnutritive sweetener extracted from the stevia plant, a native of South America. Stevia can be 200 to 300 times sweeter than sugar.
Maltitol, Erythitol, Mannitol, Sorbitol, and Xylitol are all sugar alcohols that can be found in candies, ice cream, chewing gums, and more. Gram for gram they are lower in calories than sugar and about half to 70 percent as sweet. Often, you’ll find sugar alcohols mixed with other sweeteners to achieve an ideal amount of sweetness.
Because sugar substitutes behave differently depending on how they’re used—stirred into coffee vs. baked into a cake, for example—manufacturers are developing blended formulas to achieve the best results for different uses. Some, like Whole Earth, use a blend of stevia leaf extract, monk fruit extract, erythitol, fructose, and chicory root fiber for sweetener packets; while others, such as SOLA, use erythritol, tagatose, maltitol, stevia leaf extract, and monk fruit extract. The idea is to blend the really, really sweet extracts with the less sweet sugar alcohols in a way that reduces a metallic after-taste and yields quality results.
I tried the SOLA ice cream, of course, a chocolate fudge brownie and was not disappointed, so creamy and yummy. I also made a Non dairy fruit sauce/smoothie for Angel food cake using 4 oz silken tofu, 10 oz frozen strawberries, 1 cup fresh strawberries, and 2 tablespoons SOLA sweetener. Or, serve over SOLA Granola instead of cake. This was a big hit in our Diabetes Prevention Class and Kid’s Cooking Class.
Johnson RK, Appel LJ, Brands M, et al. Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2009;120:1011-20.
Sola™ Greek Yogurt and Vanilla Almond Granola Parfait
Makes: 2 Servings Prep time: 2 Minutes
2 (150 g) containers Sola™ Vanilla Greek Yogurt
8 Tablespoons Sola™ Vanilla Almond Granola
1 cup fresh berries of your choice
Spoon half of the yogurt into serving glasses and top with half of the berries and half of the granola, repeat and serve.
Nutrition facts per serving (calculated with ¼ cup raspberries and ¼ cup blackberries): 240 calories, 11g fat, 2.5g saturated fat, 27g carbohydrate, *7g net carbs, 4g fiber, 10g sugar, 11 sugar alcohols 18g protein
Walnuts are the only nut that have omega 3 fats, they can reduce cholesterol and lower blood pressure.
They contain powerful antioxidants. Walnuts are loaded with healthy fat and fiber — two things that can help you feel full, contributing to weight loss.
Cooking with walnuts
Mix into breading for fish or chicken, a great gluten-free option.
Toast and top salads, pastas, or soups.
Stir into batter for baked goods. I love in pancakes or muffins.
Puree into sauces, spreads, and dips.
Basil-Spinach Pesto with Walnuts
Recipe courtesy of Hy-Vee.com Makes 16 servings
⅓ c. Hy-Vee walnuts, finely chopped
1 c. packed basil leaves (about 2 oz)
1 c. packed spinach leaves (about 2 oz)
½ c. Hy-Vee finely shredded Parmesan cheese
1 tsp. minced garlic
½ tsp. Hy-Vee kosher sea salt
pinch red pepper flakes, optional
⅔ c. Hy-Vee Select extra-virgin olive oil
Preheat oven to 350 degrees.
Place walnuts on an ungreased baking sheet and bake until lightly toasted, about 10 minutes; remove and set aside to cool.
In a food processor, combine basil, spinach, walnuts, Parmesan, garlic, salt and red pepper flakes, if desired. Cover and pulse until coarsely chopped. Add oil and process until thoroughly combined.
Store in the refrigerator for up to one week or in the freezer for up to one month. Thaw frozen pesto in refrigerator overnight.
Besides snacking on them, what are some interesting ways to eat walnuts? Although each type of nuts has a distinct flavor, you can easily swap in walnuts for other nuts in recipes. Try incorporating them into breading for chicken or fish; in baked goods such as muffins, cookies, and breads; on top of cereals, yogurts, and fruits; and they’re especially nice when toasted and used to top pasta and soups. Other ideas include using them in salsas, pestos, aiolis, or ground and mixed into meatloaf, burger patties, or meatballs.
What’s the best way to store walnuts? Because of their high fat content, walnuts can go rancid rather quickly. If you plan to use them right away, store them in an airtight container in the refrigerator. Just remember to keep them away from odorous foods such as onions. For longer storage, store in an airtight container in the freezer.
We offer dietitian selections for lunch boxes and meal assembly classes designed just for you.
Dietitian Choice Lunchboxesin the DiLusso Sandwich case.
Make. Take. Enjoy
Meals made affordable.
Time made for Family.
You can create home-cooked meals for you and your family. Each entrée serves 4. Cost for all 6 meals (24 servings) is $99.00. Do you need more servings? Choose 3 choices and assemble for 8 servings. Bring a cooler to carry meals home. Call Hy-Vee Dietitian Becky Guittar for questions about recipes. Each entrée includes easy cooking instructions so you can thaw and enjoy at your convenience. We have several oven-ready and slow cooker meals choices this month. Gluten-free is easily accommodated. For 8 servings, just let Becky know your 3 menu choices.
Date is Friday, January 26, 2018. To register, see Customer Service, Hy-Vee 1601 N. 84th St. Lincoln, Ne. Deadline is January 22, sessions fill up fast. Payment is required at registration. To pay by credit card or for questions, contact Becky Guittar, RD, LMNT at email@example.com or 402-467-5505. Deadline is Monday, January 22. This month’s menu includes:
Lemon Chicken over Spiralized Zucchini
Salmon with Walnut Maple Crust Turkey Chili
Winter Salad Kits* with samples of Performance-Inspired Protein Whey
Join us for Gingerbread House Decorating Fun in the club room at Northern Lights Hy-Vee. Kids will enjoy decorating their own gingerbread house. $10.00 per house. Please register at customer service or with Hy-Vee Dietitian Becky Guittar, firstname.lastname@example.org , 402-467-5505.
In as little 1 ½ hours, you can create home-cooked meals for you and your family. Each entrée serves 4. Cost for all 6 meals (24 servings) is $99.00. Gluten-free is easily accommodated. Bring a cooler to carry meals home. Call Hy-Vee Dietitian Becky Guittar for questions about recipes/menu. Menu includes Cheesy Egg Bake with Chorizo, Sundried Tomatoes/Goat cheese Stuffed Chicken Breasts, Beef Enchiladas, Salmon with Mustard Glaze, Hearty Pork and Vegetable Soup, Veggie Sloppy Joes. Each entrée includes easy cooking instructions so you can thaw and enjoy at your convenience. All meals are Hy-Vee Dietitian-approved and have nutrition analysis.. For quicker option, cook the meals the night before to microwave the next day. Deadline is Friday, December 15. Register at customer service, Hy-Vee 1601 N. 84th St. or contact Becky at email@example.com 402-467-5505.
Is your glucose level higher than normal? Have you had gestational diabetes?
If so, you might have prediabetes. Come learn about our Hy-Vee Diabetes Prevention Program, a 1 year program utilizing the curriculum from the Center for Disease Control and Prevention.
This program is based on research study that showed that lifestyle changes including weight loss and activity were the best method to reduce the risk of Type 2 Diabetes.
Attend group meetings for education, support and assistance from Hy-Vee Dietitian and Lifestyle Coach Becky Guittar. Sessions will take place at LES.
There is a fee for the program. Not suitable for individuals with diabetes.
Register with Becky at firstname.lastname@example.org or call her at 402-467-5505.
Here is the information from the National Institute of Diabetes and Digestive and Kidney Diseases, US Department of Health and Human Services and the Centers for Disease Control and Prevention.
The Diabetes Prevention Program (DPP) was a major multicenter clinical research study aimed at discovering whether modest weight loss through dietary changes and increased physical activity or treatment with the oral diabetes drug metformin (Glucophage) could prevent or delay the onset of type 2 diabetes in study participants. At the beginning of the DPP, participants were all overweight and had blood glucose, also called blood sugar, levels higher than normal but not high enough for a diagnosis of diabetes—a condition called prediabetes.
The DPP found that participants who lost a modest amount of weight through dietary changes and increased physical activity sharply reduced their chances of developing diabetes. Taking metformin also reduced risk, although less dramatically. The DPP resolved its research questions earlier than projected and, following the recommenda-tion of an external monitoring board, the study was halted a year early. The researchers published their findings in the February 7, 2002, issue of the New England Journal of Medicine.
DPP Study Design and Goals
In the DPP, participants from 27 clinical centers around the United States were randomly divided into different treatment groups. The first group, called the lifestyle intervention group, received intensive training in diet, physical activity, and behavior modification. By eating less fat and fewer calories and exercising for a total of 150 minutes a week, they aimed to lose 7 % of their body weight and maintain that loss.
The second group took 850 mg of metformin twice a day. The third group received placebo pills instead of metformin. The metformin and placebo groups also received information about diet and exercise but no intensive motivational counseling. A fourth group was treated with the drug troglitazone (Rezulin), but this part of the study was dis-continued after researchers discovered that troglitazone can cause serious liver damage. The participants in this group were followed but not included as one of the intervention groups.
All 3,234 study participants were overweight and had prediabetes, which are well-known risk factors for the development of type 2 diabetes. In addition, 45 percent of the participants were from minority groups—African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, or Pacific Islander—at increased risk of developing diabetes.
Prediabetes is a condition in which blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. Prediabetes is also called impaired glucose tolerance (IGT) or impaired fasting glucose (IFG), depending on the test used to measure blood glucose levels. Having prediabetes puts one at higher risk for develop-ing type 2 diabetes. People with prediabetes are also at increased risk for developing cardiovascular disease.
Prediabetes is becoming more common in the United States. The U.S. Department of Health and Human Services estimates that about one in four U.S. adults aged 20 years or older—or 57 million people—had prediabetes in 2007. Those with prediabetes are likely to develop type 2 diabetes within 10 years, unless they take steps to prevent or delay diabetes.
The DPP’s results indicate that millions of high-risk people can delay or avoid develop-ing type 2 diabetes by losing weight through regular physical activity and a diet low in fat and calories. Weight loss and physical activity lower the risk of diabetes by improving the body’s ability to use insulin and process glucose. The DPP also suggests that metformin can help delay the onset of diabetes.
Participants in the lifestyle intervention group—those receiving intensive individual counseling and motivational support on effective diet, exercise, and behavior modi-fication—reduced their risk of developing diabetes by 58 percent. This finding was true across all participating ethnic groups and for both men and women. Lifestyle changes worked particularly well for participants aged 60 and older, reducing their risk by 71 percent. About 5 percent of the lifestyle intervention group developed dia-betes each year during the study period, compared with 11 percent of those in the placebo group.
Participants taking metformin reduced their risk of developing diabetes by 31 percent. Metformin was effective for both men and women, but it was least effective in people aged 45 and older. Metformin was most effective in people 25 to 44 years old and in those with a body mass index of 35 or higher, meaning they were at least 60 pounds overweight. About 7.8 percent of the metformin group developed diabetes each year during the study, compared with 11 percent of the group receiving the placebo.
Points to Remember
The DPP showed that people at risk for developing diabetes can prevent or delay the onset of diabetes by losing a modest amount of weight through diet and exercise. DPP participants in the lifestyle intervention group reduced their risk of developing diabetes by 58 percent during the study.
DPP participants who took the oral diabetes medication metformin also reduced their risk of developing diabetes, but not as much as those in the lifestyle intervention group.
The DPP’s impact continues as new research builds on the study’s results to find the best ways to delay, prevent, and treat diabetes.
The sessions will meet weekly for 16 weeks, with a week break during the holidays. They start mid-November on Tuesdays at 5:30 p.m.
After 16 sessions, we will meet every other week for a month and then monthly for 5-6 sessions.
There is nutrition and health topics at each session. Email Becky at email@example.com or call her at 402-467-5505 for any questions.