Great Grilling!
Follow these tips to keep your family cook-out healthy and safe!
Grilling is a flavorful and low-fat way to prepare foods. Propane gas grilling is a clean (and green) way to grill your family favorites. Burning foods during grilling can produce cancer promoting agents known as Heterocyclic amines (HCA’s). These simple tips will reduce potential HCA’s while grilling:
1. Don’t allow foods to blacken, char or burn. Keep a water bottle handy to douse any out of control flames and/or move food to a cooler area of your grill.
2. Fatty foods and sugary foods burn and char more than other foods. Trim excess fat from meats and poultry, and don’t add sweet sauces (BBQ sauce) until the last five minutes of grilling – reduce heat to low when your sauce is added.
3. Be proactive! Olive oil and citrus juices are protective and can reduce the production of HCA’s by as much as 95%. Add lemon or orange juice to your marinades and basting liquids (about 1/4 cup) – the acids also help to tenderize meats. Lightly brush foods, especially vegetables and fruit, with olive oil to cut down on flaring. However, even too much olive oil can cause flare ups – so moderation is important.
Note: discard marinades leftover from raw meats to avoid food-borne illness.

Perfect Family Picnic
Pack the perfect picnic in no time! Use our healthy, no fuss picnic menu:
• Whole Wheat pitas filled with Natural Choice Sliced Turkey, 2% Milk Shredded cheddar cheese and dressed Dole shredded lettuce (mix 2T Pompeian® Balsamic Vinegar, 2T Pompeian® Olive Oil, 1 tsp. Meijer Dijon Mustard, toss with shredded lettuce)
• Quick Pasta Salad: Mix 8oz. cooked Barilla Plus Penne Pasta with 1/2 Cup Meijer low-fat ranch dressing and one 12-ounce bag of Meijer Florentine Vegetables-thawed. Season with McCormick ground pepper.
• Baby Carrots and Sun Chips for snacking
• Pack plastic cups and a quart of Dannon Vanilla Yogurt, fresh Strawberries and Meijer granola to create dessert parfaits.
• Chilled Mott’s® Plus light apple juice, V-8 Fusion and water to stay hydrated.
• Don’t forget the Meijer EcoWise paper supplies!

Zesty Grilled Chicken
Serves: 6
Ingredients:
6 boneless, skinless chicken breasts
1 Cup Meijer plain yogurt
2 tsp. Meijer brown sugar
1 clove garlic, minced
2 tsp. McCormick ground cumin
1 1/2 tsp. McCormick ground coriander
1/4 cup fresh parsley, chopped
1/4 cup lemon juice
Meijer Canola or Olive Oil non-stick cooking spray
Directions:
Place the yogurt, brown sugar, garlic, cumin, coriander, chopped parsley and lemon juice in a large nonmetallic bowl and mix until well combined. Add the chicken to the marinade and turn to coat well. Cover and refrigerate for at least 2 hours or overnight.
Lightly spray the barbecue grill with non-stick cooking spray and then preheat the barbecue to medium heat.
Remove chicken from the marinade and lightly season with salt and pepper. Cook the chicken pieces turning them frequently, for 15-20 minutes or until they are cooked through (meat will no longer be pink and reaches an internal temperature of 165oF).
Approximate Nutrition Information per Serving: 230 calories, 8g Fat, 2.5g Saturated Fat, 103 mg Cholesterol, 32g Protein, 6g Carbohydrate, 4g Sugar, 0g Fiber, 130mg Sodium.

Food Pyramid Choices
Whole Grains. Include three servings of whole grains as part of your daily diet such as oats, brown rice, whole wheat, quinoa, barley or buckwheat. You can easily add whole grains to your meals by substituting half the white flour with whole wheat flour in your recipes for cookies, muffins, quick breads and pancakes or adding half a cup of cooked brown rice, barley or Barilla Whole Grain Penne Pasta to your favorite canned or home-made soup.

Lowfat dairy. Consuming three servings of lowfat or fat-free dairy foods is key to bone health and reduces the risk for osteoporosis. Lowfat and fat-free milk, yogurt and reduced-fat cheese are good choices for snacks and at mealtime. Blend Smart Balance Fat Free milk with Omega 3 with fresh banana slices for a creamy fruit smoothie. Layer low-fat granola, fresh fruit and Breyer’s Inspirations lowfat vanilla yogurt for a delicious parfait.

Lean Meats. Go lean with 6 oz of protein-rich meats such as boneless skinless chicken breast, turkey, lean beef, lean pork or fish per day. Protein plays an important role in building muscle, maintaining a healthy weight and fueling physical activity. Add lean meats to casseroles, pasta, soups and salads. Grill, broil or stir-fry your meats to reduce the fat and calories. Try the Valley Fresh Chicken Pasta Salad recipe in this brochure for a quick and healthy summer meal.

Fruits & Vegetables. Eating fruits and veggies in a variety of colors provides a broad range of nutrients. Make sure to eat at least 5 servings of fruits and vegetables daily. Start by adding strawberries to your cereal, have an apple and salad for lunch, eat grapes for a snack and mix broccoli in your pasta for dinner which makes 5 a day!

Get Fluids. Whether you are working, lying out in the sun or exercising make sure you stay hydrated so that you have more energy. You’ll also want to replenish water lost through sweat during exercise. Nourish and hydrate your body with refreshing beverages like Propel Fit Water, Gatorade 2 Blueberry Pomegranate, Fruit2 O and Northland Cranberry Juice.

Get the Most Nutrition for your Money
The NuVal Nutritional Scoring system at Meijer helps you find healthy foods at a glance. The system scores foods from 1 to 100. The higher the score the more nutritious the food. Look for NuVal scores on the shelf tag under products. Compare scores within a category and see where you can “trade up” to healthier choices. See the tips below for increasing the average NuVal score of your diet and visit www.nuval.com for more information.

Nutrition Boosting Tips
• Shop the produce department. Almost all fruits and vegetables score high on the NuVal scale- they are low in calories and full of disease-fighting nutrients.
• Use Barilla Plus Pasta (NuVal score of 91) vs. regular pasta (average NuVal score of 48).
• Planter’s Go Pak Nutrition Healthy Nut Mix has a NuVal score of 71 and helps manage your portion sizes while making a healthy choice.
• Purchase low fat and fat free dairy foods. Select delicious Breyer’s Inspirations Lowfat Yogurt and fat free milk (NuVal score of 91) vs. whole milk (NuVal score of 51). Try the new Smart Balance Fat Free Milk with antioxidants.
• Select cereals that are high in fiber and low in sodium and added sugars. Shredded Wheat, for example, has a NuVal score of 91.
• Control calories from fat by using Ken’s Lite Accents Salad Dressing Spray.
• Use Brownberry Whole Grain bread for your sandwich and substitute bologna (NuVal score of 8) with Valley Fresh White Chicken (NuVal score of 27).

Valley Fresh Chicken Pasta Salad

8 oz uncooked Barilla Plus rotini pasta
1 (10 oz) can Valley Fresh 100% Natural white chicken, drained and shredded
1/4 cup diced red onion
1 cup dresh quartered strawberries
1/2 cup fresh blueberries
1 cup fresh cubed pineapple
1 cup lowfat creamy poppyseed salad dressing or Ken's Lite Accents Raspberry Walnut Salad Dressing Spray
Fresh spinach leaves

Prepare pasta as directed on package: rinse under cold water and drain well. Toss pasta with onion, strawberries, blueberries, pineapple and poppyseed dressing. Serve salad over a bed of fresh spinach.

Serves 6.

Recipe adapted from www.valleyfresh.com

Nutrition Information per serving:
Calories 370, Total fat 11 g, Saturated fat 1.5 g, Cholesterol 30 mg, Sodium 880 mg, Carbohydrate 54 g, Fiber 5 g, Protein 19 g

NuVal Scavenger Hunt. Thousands of products within Meijer have NuVal scores to help you chose healthier options within each department. Make it fun by getting the whole family involved in looking at NuVal scores to find healthier foods for meals and snacks.

Family Room Picnic. Spice things up by having meals in a different location. Spread out the picnic blanket and serve sandwiches, fruit, pasta salad and refreshing drinks. Then, after the meal, play board games together on the picnic blanket.

Cook Together. Plan and prepare dinners with your children. In addition to spending time together, cooking can give your children an appreciation for making healthy choices while also working on their math and measurement skills. The Turkey Spinach Rolls recipe in the monthly recipes section of the Healthy Living website is a delicious recipe to try as a family.

Hike Or Bike in a Local Park. Playing with your family is fun and an easy way to squeeze in some physical activity. Remember to take some quick and healthful snacks along, such as individual containers of Musselman’s applesauce and South Beach Living Fiber Fit™ Berries ‘n Crème Granola Bars. Don’t forget to stay hydrated by packing 100% Mott’s apple juice or water .

Celebrate Kids

Once again, Meijer is participating in the program Produce For Kids this Summer. You can help children in your community by buying certain produce items at Meijer from June 7^th to July 3^rd. The money raised benefits Children’s Miracle Network hospitals in your area. For more information and produce recipes, visit your local Meijer store or www.produceforkids.org.

Celebrate Mom

1.    Mother’s Day Brunch. Make Mother’s Day extra special for your mom by making her brunch. Try a Breakfast Burrito served with a Straw-Nana Smoothie (recipes in monthly recipes section of the Healthy Living website).

2.    Health Buddy. Offer to go with your mom to her regular doctor’s appointments or mammograms or the Meijer Pharmacy clinic screenings. Sometimes it is nice to have the support of a family member there in the room. Plus, it is helpful to have another set of ears to hear the recommendations from the doctor and Meijer Pharmacist.

3.    Photo Gifts. Bring in photos to the Meijer photo department and have them create a Life in Motion DVD Photo Show, flip book or photo book.

4.    Afternoon Tea. Spend some time with your mom catching up over green tea and treats such as cucumber sandwiches. Or enjoy lemonade with healthy snacks, such as lowfat cheese cubes and whole grain crackers.

5.    Gardening Goodies. Give your mom a pail or planter with gardening tools. Place a Meijer gift card in the pail so that your mom can buy colorful flowers to plant. Offer to spend time planting the new flowers with her.

Pleasing Picky Eaters

Please your picky eater by being open to a variety of different food options, without prejudice. Try these tips:

1. Offer bite-size finger foods: Sliced apples or pears, fresh berries, Mt. Olive Petite Kosher Dills, Teddy Grahams
2. Try different tastes and textures: Dole Fruit Gels, V8 Fusion Juice and V-8 Low Sodium Vegetable Juice (really!), Crunchy fresh vegetables and frozen berries
3. Sneak in nutrition: Barilla Plus Pasta, Horizon Organic Milk DHA. Smoothies blended with yogurt, fruit and vegetables (carrots)

Remember mom’s advice “don’t snack before meals”. Keep trying new foods with your children frequently, offer variety, and don’t get too anxious about food jags and picky eating. See your child’s doctor if you’re concerned that picky eating is becoming a health issue.

Healthy Eating for Learning and Behavior:

Did you know that one in 100 children are challenged with an Autism spectrum disorder; that ADD/ADHD is as common as being left-handed. When it comes to diet for autism and ADD/ADHD, most health experts agree on a few nutrition recommendations:

1. Provide consistent meal times with few interruptions; this will decrease meal time stress and frustration for children. Be sure to balance meals with protein, whole grain carbohydrates and healthy fats – doing so will minimize peaks and valleys in blood sugar levels, contributing to behavior problems. Natural Choice Lunchmeats provide quality protein without additives or gluten; perfect for your child.

2. Vitamin B-6 is essential for nerve and brain function. Some research studies support using supplemental vitamin B6 at high doses to increase neurological activity in the brain. Fortified Cereals are an excellent source of B6, and Potatoes and Bananas are a good source of vitamin B6.

3. Zinc is another nutrient that holds promise for decreasing impulsive and hyperactive behavior, predominately in older children. Discuss supplementation with your pediatrician first – minerals are “actively” absorbed by the body and supplementation with one mineral, such as zinc, may result in a deficiency in another, like iron. Beef, Pork, Fortified Cereals and Meijer Brand Beans are all good sources of dietary zinc.

4. Increase intake of marine sources of omega-3 fatty acids (DHA, EPA) through diet and supplements. Omega-3 fats feed the brain and boost the immune system. Discuss the use of Meijer brand Omega-3 Supplements with your Meijer pharmacist or doctor.

5. Provide enough fiber and fluid. Children with Autism often suffer with constipation. Fiber rich foods and nutrient-rich beverages help relieve constipation. Barilla Plus Pasta is an excellent source of fiber and a good source of omega-3 fatty acids.
5. Keep it close to nature! Decrease artificial ingredients in your child’s diet (such as artificial colors, flavors, preservatives and potential pesticide residues). Organic foods, like Horizon Organic Milk may be a good choice for your child.

6. If you suspect your child has a milk (casein) or wheat (gluten) allergy, have your child allergy tested before drastically changing their diet. Gluten-free, casein-free diets are restrictive and eliminate two food groups, milk and bread, from your child’s diet. See our Name Brand gluten free and Meijer brand gluten free/allergen list at meijerhealthyliving.com.

Healthy Living Recipe

Recipe Time: 25 Minutes, Serves 4

Ingredients
1 1/4 to 1 1/2 lbs. Salmon, skins removed cut into 4 pieces (lightly season with salt and McCormick fresh ground black pepper)
3 Tbls Meijer Dijon Mustard
1/4 cup Mrs. Butterworth Lite Syrup
2 Tbls. Meijer brown sugar

Directions
Preheat oven to 350°F. Lightly coat a shallow baking dish with nonstick cooking spray. Place fillets, skin side down, in baking dish.
Whisk together syrup, mustard and brown sugar in small bowl. Pour over salmon.
Bake 15 to 20 minutes or until fish flakes with fork. Garnish with fresh parsley, if desired.

Approximate Nutrition Information (per serving): 260 Calories, 10g Fat, 3g Saturated Fat, 27g Protein, 15g Carbohydrate, 200 mg Sodium.

Serving suggestion: Serve with steamed whole green beans, Barilla Plus Pasta, Horizon Organic Milk and fresh pineapple slices for dessert.

Be Consistent. Eating your meals and snacks about the same time everyday will keep your blood sugars steady. Your body will have the fuel it needs to keep your energy levels up and prevent low blood sugar. If you’re on the run, plan to pack something that’s portable and portion- controlled such as a single serving Mott’s Plus CranRaspberry applesauce with fiber or Del Monte diced pears in light syrup fruit cup.

Maintain a healthy weight. If you are overweight, lower your calorie intake and increase physical activity to assist with weight loss. Try making a few small changes at a time. Focus on eating smaller portions, eating less fat and more vegetables. Check serving sizes on packages and measure your food to keep you on track. You can also switch to a smaller plate. Studies show people eat less when their plate size is reduced.

Keep moving. Being physically active helps the insulin your body makes work better and can improve your blood sugar levels. The key is to pick an activity you enjoy and stick with it. You will need to monitor your blood sugar levels more often when you first start exercising.

Nutrition is Key

• Reduce swings in blood sugars and increase your satiety by including fiber rich foods as part of your daily diet. Make sure to have whole grain cereals, breads & pasta, vegetables, fresh fruit or canned fruit like Del Monte sliced peaches in lite syrup.

• Choose lean protein to make a salad or sandwich for a healthy lunch. Try Starkist Tuna Creations Zesty lemon pepper and Healthy Ones Deli thin turkey.

• Reduce your calories and fat to maintain a healthy weight. Use Hellman’s reduced fat mayo to make a salad, wrap or sandwich.

• Quench your thirst and stay hydrated with beverages that are low in carbohydrates such as Propel, Crystal Light On the Go, Diet Dr. Pepper or Aquafina.


Healthy Snacks for Diabetes
These snacks are 200 calories and count as 2 carbohydrate servings.
• 1 cup Del Monte Mixed Fruit in Light Syrup with ¼ cup Meijer Lowfat Cottage Cheese
• 3 Graham Crackers with 1 cup Mott’s Plus Light Apple Juice
• ¾ cup Unsweetened Cereal with 1 cup Meijer Fat Free Milk
• 1 cup Meijer Light Vanilla Yogurt topped with ¾ cup Blueberries
• ½ Turkey Sandwich (made with Healthy Ones Deli Thin Turkey Slice & 1 slice Whole Wheat Bread) with 1 cup Old Orchard Healthy Balance Pomegranate Blueberry Acai Juice

The American Heart Association reported that the death rate from coronary heart disease declined 34.3% from 1995 to 2005. However, coronary heart disease is still the leading cause of death for men and women in America today causing over 445,000 deaths in 2005 alone. To help your heart beat go on, include physical activity and follow a healthy diet that is low in fat, cholesterol and salt. Break through the nutrition myths to make healthier choices to decrease your risk of heart disease.

Myth #1: Skipping meals can help me lose weight.

Carrying additional weight around can lead to high blood pressure, high cholesterol and/or diabetes that can increase your risk for heart disease. Reaching and maintaining a healthy weight is a way to help reduce your risk of these conditions, but instead of skipping meals, take a healthy approach. Skipping meals causes your body to go in to a starvation mode and slows down your metabolism. In addition, you could overeat at your next meal. Try including three meals or six smaller meals during the day. Include a healthy breakfast such as toasted 100% whole wheat bread with Meijer Natural peanut butter, banana slices and a glass of Tropicana Orange Juice with Calcium. Or try whole grain cereal with Silk Light Plain Soymilk and sliced strawberries.

Myth #2: It is too time consuming to eat healthy.

Healthy meals can be quick and easy! After a long day, enjoy Contessa Chicken Stir Fry served over Meijer brown rice with a glass of low-fat milk and a sliced pear. Or pour Barilla Garden Vegetable pasta sauce over Barilla Plus pasta and serve with a green salad and Mott’s applesauce for dessert. Valley Fresh Chicken White Chunk is perfect to keep in the pantry for busy nights for a quick dinner – toss it in casseroles, tacos or soups. For other quick and easy meals (based on sale items), visit our weekly nutritious menu at www.meijerhealthyliving.com.

Myth #3: I will experience symptoms of high blood pressure and high cholesterol. High blood pressure and high cholesterol do not always show themselves with symptoms. Without testing, you may not even know you have these conditions. High blood pressure and high cholesterol can damage your heart and blood vessels, so scheduling regular health screenings with your doctor or Meijer pharmacist to know your numbers is important.

Myth #4: Frozen produce is not as healthy as fresh.

Frozen fruits and vegetables without added salt, sugar or sauce can be just as healthy as fresh fruits and vegetables. The NuVal system even shows this on our products. The fresh broccoli scores a 100 on the NuVal system and Meijer frozen broccoli (without any added salt or sodium) also scores a 100. When it comes to fruits and vegetables, remember that the 5 forms “count”: fresh, frozen, canned, 100% juice and dried. For an easy side, microwave Freshlike Frozen Cut Green Beans or have a glass of V8 100% vegetable juice – low sodium or Mott’s 100% Apple Juice. Or toss Dei Fratelli Petite Diced Tomatoes in soup.

Myth #5: I should avoid all fat.

Fat is necessary to include in the diet, but limit the amount you consume. You don’t want to cut it out completely. Instead, focus on decreasing your intake of saturated fat, trans fat and cholesterol and have more foods with the unsaturated fats, monounsaturated fat and polyunsaturated fat. The unsaturated fats, when used in place of the other fats, can decrease your risk of heart disease by lowering your total cholesterol and low-density lipoprotein (LDL) cholesterol levels in your blood. Omega-3’s, a type of polyunsaturated fat, may help your heart as they may decrease your risk for coronary artery disease. Include unsaturated fats in your diet by having fatty, cold-water fish (salmon, mackerel, herring) for meals, or Planter’s Heart Healthy Light Salt Mix for a quick snack. These items still contain calories, so continue to have them in moderation.

Myth #6: Only water will keep me hydrated.  

You can stay hydrated with fluids from other beverages, including nutrient-rich low-fat milk, tea or 100% juice. You can also get fluids from the foods you eat such as fruit and soup. Getting enough fluids helps your body to run smoothly and moderates your body temperature when you work out. Water is the best way to stay hydrated and for some people the lack of flavor of water decreases their interest in drinking enough during the day. Try Crystal Light On The Go packets – you’ll be surprised at how much water you drink with the added flavor!

Myth #7: Salt is the best way to season food.   

Consuming a lot of salt on a regular basis can lead to high blood pressure which can increase your risk for heart disease. It is recommended to consume less than 2,300mg of sodium each day. While salt helps to add flavor to food, it is not the only way to season your meals and snacks. Try herbs, spices and seasonings, such as McCormick spices and Mrs. Dash seasonings. These salt-free alternatives are so delicious and flavorful that you won’t miss your salt shaker. For an easy idea: pour a little Meijer olive oil, garlic and McCormick dried rosemary on some freshly washed asparagus and cook in the oven at 350 degrees for about 15-20 minutes, until desired tenderness. Enjoy!

Myth #8: When trying to lose weight, you should avoid all desserts.  

Desserts do not have to be avoided when trying to lose weight or eat healthier. Remember to have them on occasion and keep moderation in mind. Dove Dark Chocolate Mini’s are a great treat! They are perfectly sized and help you to meet your sweet tooth craving.

Take Care of Yourself (Your Heart Will Thank You)

·         Reduce stress. Take time during the day to relax and unwind to reduce your stress.

·         Get enough sleep.

·         Include physical activity. Exercise can also help you to reduce your stress. Check with your doctor before starting an exercise program.

·         Schedule regular appointments. Visit your doctor and dentist on a regular basis for check-ups. Take care of your body, teeth and gums in between visits. Remember to brush, floss and use Meijer Mouthwash.

·         Talk to your doctor about taking aspirin. Aspirin may reduce your risk of a heart attack or stroke. The American Heart Association mentions that aspirin may be beneficial for people who have had a heart attack, “little strokes” or unstable chest pain or who are at an increased risk for having one of these conditions.  Talk to your doctor about taking Meijer Adult Low Strength Aspirin. The risks and benefits of taking aspirin can vary for each individual.

Trade Up for Better Nutrition

You’ll find thousands of products at Meijer that are tagged with NuVal scores.  The NuVal nutrition scoring system considers 30-plus nutrients and boils it all down into one simple number you can trust to help you choose healthier food.  Scores range from 1 – 100, higher numbers are more nutritious foods.

The NuVal scores can be found on Meijer shelf price tags and can be used to compare foods within similar food groups. For example, the average score for cereals is 25; a cereal score over 25 has above average nutrition!

“Trade up” foods to get a higher score at your meal.  For example:

*Flavored Instant Oatmeal Score 16; Quaker Old Fashioned Oats Score 57

*Regular Canned Peas Score 33; Delmonte No Added Salt Canned Peas Score 96

*Sweet & Salty Granola Bars Score 10; Quaker 25% Less Sugar Chocolate Chip Granola Bars Score 26

Want to see more scores?  Click on the link to NuVal Scores here at our webstie. 

Q&A: Making Meals with NuVal

“Do I need to buy foods that all score close to 100?”  The answer is “no”.  Score ranges vary greatly by food category so choosing foods within food groups that have higher scores will boost your nutrition. 

“Does it cost more to buy foods with higher scores?” Again, the answer is “no, not necessarily”.   It’s simple to compare the NuVal scores and the prices of products at the same time, at a glance, while shopping making it easier to get the best nutrition value for your money.  For example:  Fresh green beans score 100 and cost about 30 cents per serving, DelMonte canned green beans, No added salt, score 100 and cost about 18 cents per serving. 

“Should I eat more higher scoring foods?”  Yes and no.  Keep in mind that scores are based on specific portions (how much nutrition a food delivers per 100 calories).  So, choosing foods with higher scores is wonderful, but over-consuming any food, including healthy foods, can lead to weight gain. Portion control remains an important factor for health.

“Does this mean I can never eat sausage again?”  No—think about counter-acting that low scoring sausage with high scoring foods, such as whole wheat toast and orange slices. 

“What is a good score for a food category?”  Compare food scores with the average for the food category – as a general rule, scores above average will be more nutritious.

NuVal Median Scores (see www.meijerhealthyliving.com)

Food Category	Score Range	Average Score (Median)
Fruit and Vegetables, Fresh	24-100	100
Frozen Vegetables	22-100	91
Canned Vegetables	1-100	46
Juice, Shelf-Stable	1-82	9
Seafood	36-89	81
Meat and Poultry	24-53	28
Bread	2-81	25
Cereal	4-100	25
Crackers	2-87	14
Pasta	11-91	52
Eggs	26-67	33
Salty Snacks	1-52	17
Cookies	1-40	3
Snack Bars / Granola	1-42	14
Yogurt	22-99	28
Milk	12-100	54
Cheese	2-81	21
Butter/margarine	1-23	2
Cream Cheese	2-28	20
Cottage Cheese	7-88	23
Creams/Creamers	1-68	4
Refrigerated dough	1-23	3

Ditch the Drive-Thru Recipes

When time is tight, avoid the urge to pick up fast food for dinner.  Instead, cook up one of our quick and easy meals designed by balancing taste, convenience and NuVal scores for health and nutrition.

Fabulous Turkey Chili (Estimated Recipe NS (NuVal Score) =  68)

Serves: 6, Prep. Time: 15 Minutes

1 Green bell Pepper, diced (NS = 96)

1/2 Cup diced white onion (NS = 93)

1 lb. Lean ground turkey (NS = 31)

1 pkg. McCormick chili seasoning mix

1 1/2 cups Meijer frozen whole kernel corn (NS = 91)

1 (28 oz.) Can Delmonte Italian seasoned diced tomatoes (NS = 37)

1 (15 oz.) Can Meijer black beans (NS = 57)

Instructions: Brown Turkey, onion and bell pepper in a large saucepan over medium heat; cook until turkey is evenly brown.

Mix in undrained can of Meijer Black beans, diced tomatoes and corn. Season with Meijer Chili Seasoning.

Bring to a boil, reduce heat to low, and simmer 15-30 minutes. Add 1/2 cup water for thinner chili.   Serve with Dole Bag Salad (NS = 96) with reduced fat dressing and crusty whole-grain rolls (NS = 27).   Approximate Nutrition Information, per serving: 375 Calories, 7g Fat, 56g Carbohydrate, 13g Protein, 11g Fiber   Source: MeijerMealbox.com

Home-style BBQ Meatloaf (Estimated Recipe NS (NuVal Score) = 43)

Serves: 4, Prep. Time: 8 minutes, Bake time: 25 minutes

Ingredients:

1 lb. lean ground been (sirloin or round) (NS = 30)

1/2 cup Meijer barbeque sauce, divided

1/4 cup onion, diced (NS = 93)

1 Tbls. McCormick Italian blend seasoning (NS = Calorie free product, not scored)

1/4 cup Quaker old-fashioned or quick cooking oats (NS = 57)

1 Meijer egg (NS = 33)

1/4 tsp Fresh ground black pepper (NS = Calorie free product, not scored)

Instructions:

Combine all ingredients, reserving 1/4 cup BBQ sauce, in a large bowl; mix well.  Transfer to a loaf pan, or shape into a 7” x 5” loaf and place in a roasting pan.  Spread the reserved 1/4 cup BBQ sauce over the loaf.  Bake at 375^oF for 25 minutes or until done (internal temperature reaches 165^oF and juices run clear).  Let stand 5 minutes before serving.

Serve with: Meijer instant mashed potatoes (NS = 87), Meijer Steamers Winter Mix Blend Vegetables (NS = 100) and Delmonte can peaches in juice for dessert.

Approximate Nutrition Information, per serving: 230 Calories, 7g Fat, 10g Carbohydrate, 28g Protein, 0.5g Fiber, 480 mg Sodium.

We all want to feel and look our best and it starts with the daily lifestyle choices we make.  Planning healthy food selections can be challenging with our busy schedules.  That is why Meijer implemented the NuVal Nutrition Scoring System (read more inside).  This system helps you to quickly identify those foods which are the most nutritious.  Making the time to eat right and be physically active will put you on the right path to achieving a healthy weight.  See if you fall into one of these categories and follow our tips:

Busy Bees: You are simply too busy to cook!  Prepare a bigger batch of food ahead during the weekend, refrigerate and freeze for weekday meals.  Put healthy food options where you can see to remind yourself of your healthier eating resolution.  Keep easy snacks around such as dried fruits, nuts, seeds, cup of veggies and a bowl of fresh fruit.

Fussy Eaters: Try something new. You may not get enough nutrients from the same food every day.  Choose different ways of preparing food. If you don’t like your vegetables raw, you can steam, roast, or grill them. Go easy on yourself. If you don’t like brown rice, mix it with white rice first. In time you’ll get used to the flavor.

Couch Potatoes: Pay attention to what you’re eating.  Substitute a Meijer light yogurt for high calorie ice cream.  Instead of candy or chips, try Orville Redenbacher’s Smart Pop popcorn. Never eat out of bags-portion out your snacks.

Junk Food Junkies:  Many nutrient poor foods are also high in calories.  Sample healthier alternatives such as baked chips, dried fruit, or a sugar-free Popsicle.   Look for more         nutrient-rich options like whole grain crackers, veggie sticks, low fat cheese and rice cakes.  For a sweet tooth you can try sugar-free pudding, sugar-free gelatin, fruit bars, a baked apple or fruit. 

Kitchen Phobes: Try simple but healthy recipes. Look for new recipes at www.meijermealbox.com.  Take advantage of prepared or low calorie frozen foods such as Healthy Choice Naturals Mediterranean Pasta. 

7 Tips for Eating Healthier

·         Kick- start your metabolism by eating breakfast every morning.  Try an omelet made with Egg beaters whites, whole wheat toast, Meijer fat free milk and a banana.

·         Eat slowly, take smaller bites and enjoy your food.

·         Be mindful of the amount of food you consume at a sitting.  For a quick, portion controlled and healthy meal try Healthy Choice Naturals meals.

·         Use healthy nutrient-rich ingredients when preparing your meals.  Try Hunt’s diced tomatoes for your chili, soups or stews for added Vitamin A, C and lycopene.

·         Snack on low calorie, low fat satisfying snacks such as Orville Redenbacher’s Smart Pop popcorn and Dannon light yogurt.

·         Include fiber- rich foods such as whole grains, whole grain pasta, whole grain cereal, fruits and vegetables which will help you feel full longer.

·         High volume foods fill you up faster.  Try Healthy Choice Soups for a quick meal with whole grain crackers and a few slices of  2% cheese.  A cup of Lipton Tea can be a great after dinner beverage or enjoy with a piece of fruit at snack time.

Use NuVal to Make Healthy Choices

The NuVal™ System is an easy-to-use, science-based food nutrition scoring system that helps you to quickly see the nutritional value of the foods you’re buying.

• It provides one simple score, from 1 to 100. The higher the nutritional value, the higher the NuVal™ Score. It’s as simple as that.

·         Think of NuVal™ as a shortcut to finding healthier foods that you can be confident in!  For more information, visit www.meijerhealthyliving.com or www.NuVal.com.

Next time you visit Meijer, look for the NuVal score on the shelf tag of the product to find those healthy nutrient-rich foods that you need to prepare your meals. 

Stock up your refrigerator and cupboard with healthier choices:

·         Hunt’s Diced Tomatoes

·         Hunt’s Paste

·         Egg Beaters

·         Healthy Choice Naturals

·         Healthy Choice Fresh Mixers

·         Orville Redenbacher’s Smart Pop Popcorn

·         Healthy Choice Soups

·         Lipton Tea

·         Tropicana Pure

Whether you are planning for a party of two or a party of twenty, make it a fun holiday celebration that incorporates healthy foods and activities.

Offer lower calorie drinks. Holiday drinks can often be full of calories. One way to reduce your calorie intake at parties is to limit your alcohol intake. Easy ways to cut back on calories from alcohol is to alternate an alcoholic drink* with a non-alcoholic drink, such as Snapple Diet Peach Tea, or enjoy trendy mocktails. Click on the monthly recipes link for delicious ideas for different mocktails to serve your guests.

*Please drink responsibly and in moderation.

Serve fruit and vegetable trays. To save time, stop by your local Meijer store to pick up a pre-made fruit and veggie tray. Or make your own by including grapes, apple slices, pineapple, orange slices or melon wedges. For a veggie tray, try baby carrots, celery sticks, Mt. Olive Sweet Petite Pickles, sugar snap peas, broccoli or cauliflower. If adding dip, try low-fat vanilla yogurt for the fruit and a low-fat veggie dip for the vegetables.

Include whole grains. Surprise your guests by serving Italian Fondue. Heat one jar of your favorite Barilla Pasta Sauce, such as Tomato & Basil sauce, in a microwave-safe bowl for about 3 minutes or until heated through. Sprinkle about ¼ cup of grated Parmigiano or Parmesan cheese in the sauce. Serve with whole grain bakery bread for dipping.

Plan fun ways to get physical activity. Encourage everyone to participate in fun physical activity ideas. Turn on some holiday music and dance, play ping pong, take a flashlight walk around the neighborhood or go caroling. These are the memorable moments that everyone will talk about.

Give a healthy favor. As your guests head home for the night, thank them by giving them a healthy treat. Wrap two Dove Dark Chocolate Minis in some tissue paper tied with a holiday bow.

Make Your Holidays Food Safe

Remember food safety when hosting friends and family. You want your guests to leave with happy memories, not a food borne illness. Follow these tips:

·         Refrigerate groceries right away

·         Clean cutting boards between uses

·         Use separate cutting boards for meat and other foods

·         Cook all foods to a proper temperature (use a meat thermometer)

·         Refrigerate or freeze leftovers promptly – within two hours of cooking the food

·         Store leftovers in shallow containers, two inches deep or less

·         Always reheat leftovers to 165 degrees Fahrenheit

·         When in doubt, throw it out

Diabetes Triple Play

Three simple diet strategies can help control blood sugar, enhancing diabetes management and reducing your risk for development of diabetes:

1.  Reduce intake of simple sugars and refined flours.  Healthier options include:

            -Quaker Old Fashioned or Quick Oats

            -Barilla Pasta Plus

            -Splenda in place of sugar or honey

            -Sugar Free Jello

2.  Focus on health promoting fats, such as Omega-3’s found in:

            -Smart Balance spreads and peanut butter

            -Planters nuts, especially walnuts and pistachios

            -Fish like salmon and Meijer can tuna in water

3.   Pile-up Plant Foods which supply abundant fiber and protective antioxidant nutrients:

            -Simply Juice with pulp

            -Silk Soy Milk

            -Plenty of Meijer vegetables and whole fruit

            -Old Orchard Healthy Balance Juice

Nutrient rich foods, or those that pack a lot of nutrition for a small amount of calories, are the best foods to emphasize for any diet, especially a diet for those with diabetes.  Read on to learn more about foods to include in your healthy eating plan:

Beans:  An excellent source of both insoluble fiber—essential for bowel health and regularity, and soluble fiber–a gummy substance that helps regulate blood sugar and reduce bad cholesterol.  Beans are a low fat, high fiber protein source that's rich in folate, iron and potassium.  The versatile bean is inexpensive and is great in just about everything: salads, stews, soups, and sandwiches.  Eat beans often (four or more times weekly), as a side dish or as a meatless main dish entrée.

Oats:  Truly the breakfast of champions!  Oats are loaded with soluble fiber that reduces cholesterol and aids in maintaining steady blood sugar levels.  Oats are a good source of arginine, a nutrient that helps maintain healthy blood pressure.  Quaker quick cooking oats or old-fashioned oats are excellent mixed in quick breads, cookies, meatloaf, or used as a dessert topping.  Oats are a low sodium, low sugar food.  Instant oats are more processed and often flavored, increasing sodium and sugar content (sometimes dramatically!).  Make oats part of your diet 3 or 4 times each week.

Colorful Vegetables: Deep green, red, orange and yellow vegetables are excellent sources of vitamins, minerals and antioxidants which protect your body from harmful substances that promote heart disease, cancer, diabetes complications, and immune system disorders.  Meijer fresh, frozen or canned (without added sauce or salt) are excellent choices.  Eat five or more servings of vegetables each day, including one cruciferous vegetable as part of your daily intake (broccoli, cauliflower, Brussels sprouts, cabbage, etc).

Healthy Fats: Emphasize healthy fats in your diet, while decreasing your intake of saturated fats from animal sources and Trans fats from processed foods.  Healthy fats include:

            Monounsaturated Fats:  Olive oil and Canola oil or Pompeian Olive-Canola Oil blend

            Most polyunsaturated Fats:  Planters Nuts, seeds and plant foods such as avocado

            Omega-3 Fats:  Fish and flax seed products

These healthier fats support brain function including memory, decrease inflammation, regulate hormone action, aid the immune system, and keep cell walls flexible—helping cells to function and communicate effectively. 

Diabetes Friendly Recipes

Cheddar and Ham Muffins

Makes: 9 Servings

Ingredients:

·         3/4 cup Kraft 2% milk sharp Cheddar cheese

·         1/4 cup fresh grated Meijer Parmesan cheese

·         1 3/4 cup reduced fat all-purpose baking mix (such as Bisquick)

·         1 cup Meijer low-fat milk

·         1/2 tsp black pepper

·         1/4 cup low fat ham, finely chopped

Method:

Mix cheeses, milk and baking mix together; add pepper and ham. Mix well and spoon into lined muffin pans 1/2 full. Bake in preheated 400 degree oven 12-15 minutes or until golden brown.

Approximate Nutrition Information per Serving:  Calories: 140, Fat: 4g, Saturated Fat: 2g, Cholesterol: 10 mg, Sodium: 470 mg, Protein: 8 g, Carbohydrates: 18 g, Dietary Fiber: 0 g

Diabetic exchanges:  1 Lean Meat/Protein, 1 Carbohydrate

Recipe adapted from: United Dairy Industry of Michigan, www.3aday.org/recipes

Mango Curry Chicken Salad

Ingredients:

·         2 1/4 cups (1/2-inch pieces) grilled skinless, boneless chicken breasts (make it easy by using Meijer Rotisserie Chicken)

·         3/4 cup Meijer plain, nonfat yogurt

·         1 teaspoon McCormick curry

·         1/4 cup cubed mango (fresh or Meijer frozen-thaw and pat dry before using)

·         1 cup dried, sweetened cranberries

·         1/4 cup Planters walnuts, coarsely chopped

·         1/3 cup Kraft Mozzarella, cut into small cubes

Method:

Cut cooked chicken breast meat into small pieces and set aside. In a medium bowl, blend yogurt and curry with a whisk and stir in chicken, mango, cranberries, walnuts and Mozzarella. Mix well and serve on a bed of lettuce or flat spinach leaves.

Approximate Nutrition Information per Serving:  Calories: 320, Total Fat: 9 g, Saturated Fat: 2.5 g, Cholesterol: 70 mg, Sodium: 160 mg, Protein: 30 g, Carbohydrates: 31 g
Dietary Fiber: 2 g

Diabetic exchanges: 3 lean Meat/Protein, 2 Carbohydrate (1 fruit, 1 starch), 1 Fat

Recipe adapted from: United Dairy Industry of Michigan, www.3aday.org/recipes

Pork Tenderloin with Fall Vegetables

Serves: 4   

Ingredients:

1  pork tenderloin (about 1 1/4  pound)
3 medium white potatoes, peeled, cut into 2” pieces
2 medium sweet potatoes, peeled and cut into 2” pieces
1 medium onions, peeled and sliced thick
1 tart baking apple, peeled and core removed, cut into thick slices
Meijer Canola oil (about 1 Tbls)

1 tsp. McCormick dried, crushed Rosemary
Coarse Salt and Freshly ground pepper
 
Method:

Pre-heat oven to 350^oF.  In a large mixing bowl, combine all vegetables with enough oil to lightly coat, mixing with hands. Add meat, and turn until also coated.   Place vegetables into a 13 x 9 x 2 casserole dish, place 1 pork tenderloin on top the bed of vegetables.   Sprinkle mixture and meat with crushed Rosemary, 1-2 tsp of salt, and grind pepper over top to taste.

Add 1/4 to 1/2 cup water to baking dish.  Cover with aluminum foil and place in oven for 1 to 1 1/2 hours. Check vegetables for doneness. Remove cover and let roast for another 10-15 minutes to crisp potatoes.

Remove from oven; re-cover, let stand 10 minutes before slicing and serving tenderloin.

Approximate Nutrition Info per Serving:   Calories 405, Fat 12g, Saturated Fat 2g, Cholesterol 100mg, Carbohydrate 32g, Fiber 5g, Protein 34g, Sodium: 265mg

Diabetic exchanges: 3 lean Meat/Protein, 2 Carbohydrate, 1Fat

Expand your breakfast options. Try breakfast burritos, wraps, berry crepes, fruit smoothie, chicken-veggie quesadilla or pita bread with hummus.

Keep it simple. Kellogg’s Smart Start Healthy Heart cereal with Meijer Fat Free Milk and a banana or an apple with a carton of yogurt takes no time to prepare at all, and will give you a head-start in getting your 5 daily servings of fruits and vegetables and a boost of protein and calcium.

Choose healthy breakfast foods. Even if you think you don’t have time to eat breakfast, there are grab-and-go options that fill the bill. Some quick and healthy choices include:

• Meijer whole wheat tortilla rolled up with scrambled Meijer egg substitute and salsa
• Half a Meijer wheat pita stuffed with ½ c. Meijer low fat cottage cheese and sliced peaches, pears or banana
• Fresh fruit or Kellogg’s Special K Blueberry cereal added to plain Meijer light yogurt
• Smoothie made with fresh fruit or Meijer frozen fruit and Meijer light yogurt
• Kashi Heart to Heart Instant Apple Cinnamon Oatmeal made with Meijer reduced fat milk and walnuts
• Yogurt smoothie and Bear Naked Fruit & Nut Granola bar
• Whole wheat bagel with Meijer Naturals creamy peanut butter and a banana

Health Benefits of Eating Breakfast
Eating breakfast is linked to many health benefits, including weight control and improved performance. Just make sure your morning meal includes whole grains, low fat dairy, lean protein and fruit or juice.

Balance your diet. Studies show that eating a healthy breakfast can help give you a more nutritionally complete diet that is higher in important nutrients. It can also improve concentration and performance in the classroom or the boardroom and provide more energy to engage in physical activities. Choosing whole grains and high fiber breakfast foods like Kellogg’s Raisin Bran Crunch can also help manage blood cholesterol levels.

Improve your performance. Eating breakfast is important for everyone, but is especially so for children and adolescents. According to the American Dietetic Association, children who eat breakfast have better concentration, problem-solving skills, and eye-hand coordination

Control your hunger. Research shows that breakfast eaters tend to weigh less than breakfast skippers. While it might seem you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of breakfast-skippers, and they eat more at lunch and throughout the day. Eating fiber rich breakfast foods will help you feel full longer, lower your cholesterol and lower your risk of cancer. Boost your fiber intake by trying Kellogg’s bite size Mini Wheats little bites honey nut cereal mixed with dried fruits and nuts for an easy trail mix to go.

Stock up your shelves with grab and go breakfast items
• Bear Naked Apple Cinnamon Granola Bar
• Kashi Blackberry Graham Cereal Bar
• Meijer light yogurt
• Meijer reduced fat or fat free milk
• Kashi Trail Mix Granola Bar
• Whole wheat bagels
• Meijer wheat pita bread
• Meijer whole wheat tortillas
• Kashi Go Lean Crunch Almond Flax Cereal
• Kashi Original 7 Grain Crackers
• Kashi Oatmeal Raisin Flax Cookie
• Meijer string cheese
• Whole wheat toaster waffles
• Kellogg’s Smart Start Healthy Heart Cereal
• Kashi Oatmeal Dark Chocolate Cookie
• Fresh fruit or Meijer frozen fruit

Creating healthy mealtime habits with your kids now can lead to a lifetime of healthy choices. As a parent, the best ways to improve your child’s food intake and encourage healthy eating habits is to:

Have regular family meals. Family meals provide an opportunity for families to reconnect and enjoy a healthy meal together. They can also provide a time for parents to introduce their children to new foods and be a role model for them. Children like the regular schedule of a family meal and, though teenagers may not initially show they like the idea of meals together with their family, studies find that they still look for their parents’ advice and guidance.

Be a good role model. Teach your children to eat well by following a healthy diet yourself. Kids watch what their parents do every day. Choose fruits, vegetables, whole grains and low fat dairy products in meals and snacks. Serve appropriate portions and try not to overeat. Also, try to keep a positive approach about food. Sometimes the best messages we give to our children are ones that we do not say.

Get your children involved. Encourage your children to help you plan the meals for the family. Talk to them about the importance of planning a balanced meal. Include them in the shopping, preparation and clean up of the meal too. While shopping at Meijer have your children use NuVal, Meijer's new nutrition scoring system, to make healthier food choices with your guidance. To get more information on NuVal, visit www.meijerhealthyliving.com or www.NuVal.com.

Don’t battle over food. Try to give your child some control and try not to bribe or bargain with them to try to eat healthy foods. Children decide when they are hungry, what they will eat from the foods that they are given and how much of the food they will eat. Parents have control over the foods that are offered to their child. Establish a schedule for meals and snacks and don’t force your children to clean their plates. Instead of giving your child food as a reward, give them a hug, praise or some of your time.

Busy Day Dinner Recipe: School Night Chicken Rice Taco Toss

Serves: 6, Prep Time: 10 minutes, Cook time: 20 minutes

Ingredients:

1 (6.9 oz) package Rice-a-Roni 1/3 Less Sodium Chicken Flavor

1 1/2 Tbls. Country Crock Light Margarine

1 (16 oz) Jar Meijer Salsa

1 pound boneless, skinless chicken breasts, chopped

1 cup Meijer frozen corn

4 cups shredded lettuce

1/2 cup shredded Meijer cheddar cheese

2 cups Meijer tortilla chips, coarsely broken

1 medium tomato, diced

Method:

In a large skillet, sauté rice in margarine over medium-high heat until golden brown.  Slowly stir in 2 cups water, salsa, chicken and special seasonings (from rice mix).  Bring to a boil then immediately reduce heat to low and simmer covered for 10 minutes.  Stir in corn; cover and simmer 5 to 10 minutes until rice is tender and chicken is no longer pink.  Arrange lettuce on a large serving platter.  Top with chicken-rice mixture and tortilla chips.  Garnish with diced tomato and enjoy!

Approximate Nutrition Analysis per Serving:  275 calories, 23g Protein, 7.5g fat, 1.5g Saturated fat, 42 mg Cholesterol, 640mg Sodium, 32g Carbohydrate, 3g Fiber

Recipe adapted from: www.ricearoni.com

Makes 4 servings

1 can (14½ oz) Hunt's® Diced Tomatoes with Sweet Onions

2 c      uncooked Barilla Plus Spaghetti

8 oz    shredded cooked rotisserie chicken

1        (12 oz) Meijer Chicken Gravy

1. Combine tomatoes and 1½ cups water in a large skillet. Bring to a boil. Add noodles; stir. Reduce heat and simmer, covered, 10 minutes or until noodles are tender, stirring occasionally.
2. Stir in prepared gravy and chicken. Heat until warmed through and gravy has thickened.

Liven up your lunch box!

When it comes to packing lunches, get the kids involved and think outside the (lunch) box!  For more great recipes and lunch ideas, visit meijerhealthyliving.com.

Beyond Bread: 

Bumble Bee Tuna Pasta Salad:  Mix 8 oz. cooked Barilla Plus Pasta (Penne, Rotini, or Elbow) with 1 (5 oz.) can Bumble Tuna, 1/2 cup Hellmann’s reduced fat mayo, 1 cup frozen peas, thawed, 1/2 cup diced carrots, and season with 1/2 tsp. McCormick Lemon Pepper.

Simple Chicken Salad: Mix 1 (4 oz) can Bumble Bee Chicken Breast, 1/3 cup red grapes halved, 1/4 cup walnut pieces, and 2-3 Tbls. Poppy seed salad dressing. Scoop into Meijer Pita halves lined with washed Leaf or Romaine lettuce.

Peanut Butter Grahams: Use Honey Maid Graham Crackers and Skippy Natural Creamy Peanut Butter to make grahamwiches.  Make it even more fun by adding a banana slice or a few Meijer mini marshmallows!

Use a Thermos:

          Blend a smoothie for warm fall days:  1 Cup Meijer frozen berries, 1/2 cup Northland light cranberry juice, 1 cup Dannon® light vanilla yogurt, and a dash of McCormick ground cinnamon.

          Soup it up on cooler days:  warm up Meijer reduced sodium Tomato or Chicken Noodle soup.

Easy Add-ins with a health bonus: 

Mott’s Plus Harvest Apple Sauce with Calcium, SouthBeach cereal bars, or use snack size zipper-lock bags to pack Baby carrots, cucumber slices and red bell pepper strips (1/8 of a red bell pepper provides 100% of the DV for vitamin C!)

Satisfying snacks for after school: 

          Fresh Fruit always get high NuVal marks!

          Cereal and low fat Milk

          Moderate portions of sweets:

1 cup Breyer’s vanilla ice cream topped with Planters Dry Roasted Nuts, and a touch of Meijer chocolate syrup

Popsicles are a sweet treat that are relatively low in calories and naturally fat free

                     100 Calorie cookie packs such as Oreo Thin Crisps

Learning Begins with Breakfast

Did you know that children who skip breakfast are more likely to have lower math scores, and experience more behavioral problems and school absenteeism?  A simple and nutritious breakfast can be the key to your child’s school success.  Alternatives to cold cereal:

1.    Quick cooking oats prepared with milk (to increase protein) topped with a touch of brown sugar and fresh berries or dried fruit

2.    A breakfast parfait with fresh or frozen (thawed) berries, Meijer light Vanilla yogurt, and topped with granola or crushed graham crackers.  Sprinkle lightly with McCormick ground cinnamon.

3.    Skippy Natural Peanut Butter and banana sandwich with a glass of Simply Orange Juice

4.    Out the door trail mix:  Kellogg mini wheat cereal mixed Planters Lightly Salted Nuts and Meijer Raisins.  Wash down with a cold glass of milk or Lipton decaf green tea.

5.    Keep hard-cooked eggs on hand and serve sliced on a piece of whole grain toast with Hellman’s Light Mayonnaise.  Add low fat milk or Northland juice.

Lunch Box Tips:

·       Most children have 15 to 20 minutes to eat lunch.  Pack foods that are easy to eat, easy to open, and include foods that don't require peeling or special tools.

·       Keep food safety in mind: include an ice pack, a frozen Meijer yogurt tube, or a frozen Vitamin Water to keep foods cold

·       Include hand wipes or a mini-bottle of hand sanitizer

·       Think food groups when packing: Include protein, fruit and / or vegetable, grain and dairy for a balanced lunch

Lack of water is the #1 trigger of daytime fatigue!  Drinking water helps boost your energy levels.  Don't like the taste of water?  Drink nutrient rich beverages to hydrate such as smoothies made with Silk Soymilk for calcium and protein, Ocean Spray 100% Premium Cranberry juice and V8 V Fusion for Vitamin C and antioxidants.

Drink for Weight Management

If you're trying to lose weight and have uncontrollable food cravings, your body might be thirsty rather than hungry.  In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.  Drink a glass of water an hour before every meal and an hour after every meal.  Water is an appetite suppressant and drinking before and after a meal keeps you from munching.  Try drinking Fruit2 O for a zero calorie drink and Aquafina water.  Fill your diet with foods that naturally contain high water content.  These consist mostly of fruits and vegetables such as strawberries, watermelon, tomato, apples, carrots and celery.  Eating fruits and vegetables hydrates you and some of them can cure a sweet craving.  Switch caffeinated drinks for water-based juices such as Crystal Light because caffeine speeds up dehydration.

Drink for Hydration

Thirst is a poor indicator of whether or not you've had enough to drink.  To prevent yourself from being dehydrated, drink lots of liquids before, during and after strenous exercise.  To tell if you've had adequate fluids, monitor your urine.  It should be pale yellow, not dark like apple juice.  If you've become dehydrated you may need 24 to 48 hours to totally replace this fluid.  Water is a great source of fluid for most work outs, but for activity over 60-90 minutes a sports drink like Powerade may be beneficial because it contains electrolytes and carbohydrates.

Cool & Refreshing Tips

Quench your thirst- coof off, keep your body hydrated and boost your energy with:

• A Tropical Smoothie made with 1c. Silk Soymilk, 1/3 c. pineapple chunks, 1 banana, 1/2 c. canned mandarin orange segments, drained and 5 ice cubes mixed in blender until smooth.  Serve this smoothie that is packed with antioxidants and fiber.
• For a refreshing drink packed with antioxidants try Crystal Light Raspberry Green Tea
• Drink Powerade after being in the sun playing volleyball to replenish your electrolytes and stay hydrated
• Make your kids frozen fruit juice pops to cool off by mixing in a blender 2 c. of Welch's 100% White Grape juice, 1c. pineapple tidbits and 1 can Dole mandarin oranges.  Pour into molds or small plastic cups, insert sticks and freeze
• Enjoy all the taste of the low-calorie Crystal Light Peach Iced Tea and Fruit2 O without the calories

Meijer wants to celebrate its 75 years of service by providing you with a variety of resources and tools to help you make healthier choices for you and your family.  Let Meijer help you understand MyPyramid. In addition to NuVal, MyPyramid is a tool that can help assist you in getting the most nutrition out of your shopping trips. MyPyramid is based on the 2005 Dietary Guidelines and the Dietary Reference Intakes. It takes a personal approach to healthy eating and physical activity.

MyPyramid illustrates four main themes:

Activity: The steps on the side of the pyramid represent activity. Try to include physical activity each day. Wear a pedometer to keep track of your progress. It is also important to stay refreshed during exercise. To keep your body cool, drink plenty of water or Fruit 2 0 to stay hydrated. For more intense physical activity, try Gatorade Fruit Punch or Propel Peach Mango fitness water to stay energized.

Moderation: The narrowing of each food group from bottom to top represents moderation. The wide base represents foods that contain little or no solid fats or added sugars (foods with higher NuVal scores), while the narrow top stands for foods that contain added sugars and solid fats (foods with lower NuVal scores). To help reduce your added sugar intake, cook with Splenda or sprinkle it on top of fruit or drinks. Or try diet version of sodas in moderation, including Diet Canada Dry Ginger Ale.

Variety: The different colors in the pyramid stand for variety. We need foods from all of the food groups in our meal plan every day for good health. Look below for more specific information on healthier choices in each food group.

Proportionality: The different widths of the food groups represent different proportions. This is a general guide that shows us how much food we should be getting from each group. Try to include more foods from whole grains, fruits, vegetables and low-fat dairy products.

Let The Colors Help

In addition to the in-store NuVal guidance system, use MyPyramid to help you make healthier choices from each food group. Both programs emphasize nutrient-rich foods. Use these tips when shopping at your local Meijer:

Grains (orange)

·         Eat at least 3 ounces of whole grain bread, cereal, crackers, rice, or pasta every day. Meijer has a variety of choices – 100% whole wheat bread, brown rice, whole wheat pasta and Nabisco Triscuits.

·         Look for “whole” before the grain name on the list of ingredients on a food product.

Vegetables (green)

·         Eat more dark green vegetables. These nutrition-packed, colorful choices may help lower the risk of some cancers, improve vision health and help make stronger bones and teeth. Toss organic broccoli into pasta dishes or enjoy salads made with Dole Family Greener & Classic Romaine Salad.

·         Eat more orange vegetables to help with heart health, vision health, a healthy immune system and possibly lower the risk of some cancers.

·         Eat more dry beans and peas. These delicious choices are great sources of protein and fiber with very little fat.

Fruits (red)

·         Eat a variety of fruit. Pick up a new fruit each week to include in your meals and snacks.

·         Choose fresh, frozen, dried or canned fruit. The different forms “count” to help you get your nutrition each day.

·         Choose 100% fruit juices, such as Simply Orange Orange Juice.

Oils (yellow)

·         Make most of your fat sources from fish, nuts, and vegetable oils. Canola oil and Pompeian Extra Virgin Olive oils are great choices.

·         Limit solid fats such butter, stick margarine, shortening, and lard.

Milk (blue) 

·         Go low-fat or fat-free. Milk, yogurt and cheese are all delicious and provide our bodies with protein and calcium. Some products, such as the Dannon Activia yogurts, have an additional benefit of improving your digestive system.

·         If you don’t or can’t consume milk, choose lactose-free products or other calcium sources.

Meat and Beans (purple) 

·         Choose low-fat or lean meats and poultry. Try pork tenderloin, Valley Fresh White Chicken, or lean ground beef. 

·         Bake it, broil it or grill it. Experiment with different techniques for different food items. The variety will keep your tastebuds engaged.

·         Vary your choices – with more fish, beans, peas, nuts, such as Planters NUTrition Heart Healthy Light Salt mix, and seeds.

Health Tidbits

Other “bites” of health knowledge to help you make healthier choices to improve your health:

Consume less than 2,300 milligrams of sodium per day (approximately 1 teaspoon of salt).

o   Choose and prepare foods with little salt. Look for low sodium or reduced sodium products such as Low Sodium Ritz Crackers. When cooking or grilling, try Mrs. Dash to season your food without adding additional sodium.

o   Consume potassium-rich foods including fruits and vegetables.

Eat Like Einstein

Making the right food choices will increase your ability to learn, focus, problem solve, and even improve your memory!  To boost your brain power:

1. Eat regular meals and snacks every day to fuel your brain.  It’s tough to concentrate when you’re hungry so don’t skip meals, especially breakfast!

2. Healthy fats build healthy brain cells.  The best brain fats are the Omega-3’s (n-3) found in fish, nuts and fortified products.

3. Chow down on Antioxidants (Ax) found in foods like fruit and vegetables.  These warrior-like nutrients destroy substances that can damage brain and other cells in your body.

4. To keep up your energy eat less sugary foods and salty snack foods.  Whole grain foods are great sources of energy and essential B-vitamins (B) which boost energy and brain power.

Brain-Power Sample Menu

Breakfast:  Honey Bunches of Oats Cereal (B) with Meijer low fat milk, Fresh Strawberries    (Ax) and 100% Juicy Juice

Snack:  Rold Gold BAKED-in Cinnamon Twists, dip in Smart Balance Creamy Peanut Butter (n-3)

Lunch:  Kraft Whole-grain (B) Macaroni and Cheese, Baby Carrots and Bell Pepper strips (Ax), Hunt’s Snack Pack Pudding Cup, and Meijer low fat milk.

Snack:  Campbell’s Select Harvest Chicken Noodle Soup, Fresh apple (Ax)

Dinner: Tossed green salad

Grilled Salmon (n-3) seasoned with Mrs. Dash Lemon Pepper,

Barilla Plus Pasta (n-3, B) with Freshlike Peas (Ax) mixed with a touch of olive oil and McCormick Gourmet Seasoning (Herbes De Provence Blend),

           Meijer fresh or frozen blueberries (Ax) topped with Meijer vanilla yogurt.

Establishing healthy eating habits and providing good nutrition will support your child’s growth and development.  Here are some tips to keep in mind when feeding your child:

Start Early.  Offer a variety of foods in small portions to expand your child’s taste and help them get a range of nutrients.  Create well-balanced meals by serving foods from all the food groups such as whole grains, lean meats, low-fat dairy products, fruits and vegetables.   Introduce new foods with old favorites to improve acceptance.  

Be Consistent.   Set a schedule or specific time for each meal and try to stick to it.  This will train kids to be hungry at a regular time and can help make mealtimes more relaxed.  Make sure your kitchen is stocked up with wholesome ingredients and during meals be a role model by eating a variety of healthy foods in appropriate portion sizes.   Round out meals with kid-sized portions of fruits and veggies. 

Family Focus.  Set aside time to eat meals together as a family.  Bonding with your kids during meals will promote or encourage your kids to eat better.  Get the kids involved in preparing the meal or setting up the table.  Make family dinnertime special by developing rituals such as Friday night is pizza and movie night, play word games, ask fun questions or simply just chill out.  Do what works best for your family!

Dealing with Picky Eaters

As many kids grow they may be resistant to change by refusing to try new foods.  Kids have sensitive taste buds and may prefer bland foods.  Follow these tips to help you deal with your picky eater:

Finger Foods

Finger foods can be a fun way for kids to get some healthy food into their day.  Try Nabisco 100 Calorie Pack Trail Mix Bears & Cheese, Wheat Thin Minis, diced fruit, baby carrots, diced turkey or chicken for easy finger foods.

Banish Boredom

Serve different texture foods like pasta with interesting shapes and add chopped vegetables.  Use Arnolds Soft Natural 100% Whole Wheat Bread for sandwiches and use a cookie cutter to create stars or flowers.  Spread a thick layer of Breakstone’s low-fat cottage cheese on a small dish and place broccoli florets so they stand in the cottage cheese, resembling trees in the snow.  Make bunny pears by placing drained canned pear halves rounded side up on a plate.  Use raisins for the eyes, almonds for the ears, blueberry for the nose and Cool Whip Lite for the tail.

Balance Fluids

Beverages are important for hydration, but too many fluids at meals may make children too full to eat.  Keeps drinks like Ice Mountain Spring Water, V8 V-Fusion Strawberry Banana, Fruit2 O Natural Grape drink or Sunkist Diet Orange for between meal hydration.

Sneak in more nutrients

Add chopped, grated or pureed fruits and vegetables in familiar foods to add more nutrients.  Applesauce and pureed banana can be mixed in pancake or muffin batter to boost your child’s fiber intake.  Mix veggies in with soup, rice, eggs, or pasta for more vitamins and antioxidants.  

Let your child play chef

Have each child plan the menu for the week and make simple recipes together. Even the smallest child can help toss a salad. Keep kid-friendly cooking tools like a hand chopper for pieces of firm food for carrots, celery, or onion, a blender to make smoothies, soups, and sauces or a mini scoop for making oatmeal cookies.   

Kid-Friendly Snacks

Snacks make up a significant part of a kid’s diet so keep them healthy and simple.  Provide your kids with snacks to keep them going.  Try these easy kid-friendly snacks.

·         Nabisco Trail Mix Bears & Cheese

·         Meijer String Cheese

·         Breakstone’s Low-Fat Cottage Cheese with Meijer sliced peaches

·         Jell-O Gelatin Sugar Free with diced fruit

·         Dannon Danimals Strawberry/Banana Crush Cup topped with crunchy granola

·         Yogurt dip, salsa dip, low-fat dressing dip, for vegetables, fruits, crackers

·         Whole grain crackers

·         Fruit and vegetable kabobs

·         Top cereal with fruit

·         Wraps- use Dole Salad & turkey

·         Cereal with Silk Soymilk

·         Fruit kabob with yogurt dip

Steps for a Healthier Heart

            The good news:  Death rates from heart disease have declined over the past 50 years.  The bad news: Still, one in three American adults has some form of heart disease.  Coronary heart disease, high blood pressure, and risk for stroke can all be reduced with some simple, but effective, lifestyle modifications.

Move it: As little as 30 minutes of moderate activity most days of the week can significantly reduce your risk for heart disease.  Make time for a brisk walk, bike riding, or time at the gym.  You can break up your 30-60 minutes of exercise into 10 or 15 minute intervals throughout the day and still get those valuable health benefits.

Mold It:  Your mindset, and the mindset of your family as well.  Children as young as seven are developing artery clogging plaque from excess body weight, poor diet and lack of physical activity.  Healthy habits need to begin early and include a balanced diet, physical activity, and prevention of teen smoking.

Make It:  What is the cost of our food choices?  In terms of heart disease alone, more than $33 billion in medical costs can be attributed to poor nutrition*.  Make it a smart food choice. Simply increasing your vegetable and fruit consumption is one easy step to a healthier diet. 

            Plan your day to get your plant foods with a goal of 2-4 fruit servings and 3-5 servings of vegetables every day.  What will you have at breakfast? Lunch? Dinner? At the end of the day, did your achieve your goal?  If not, how will you do better tomorrow.   And, don’t forget to use the ultimate meal planning resource, Meijer Mealbox which appears to the right of this article.

*Heart Disease and Stroke Statistics – 2008 Update, American Heart Association

Heart Healthy Super Foods

Antioxidants, MUFA’s, DHA-EPA, Flavonoids; what are these?  Just some of the nutrients that promote heart health.  But, we don’t eat nutrients, we eat foods.  Use our list of super foods for your nutrient rich diet.

Antioxidants:  “Warriors” that protect cells from damage by free-radicals.  Excellent antioxidant foods include:

• Colorful fruit and vegetables and juices
  • Ocean Spray Cranberry Juice
  • Tropicana Pure Juices (especially the Raspberry Acai blend!)
  • V-8 Fusion and V-8 Vegetable Juices (reduced sodium)
  • Dei Fratelli Tomato Products

Flavonoids: A unique antioxidant that may also promote the relaxation of blood vessels and regulation of hormones that influence heart health. 

• Dark Chocolate - enjoy Dove Dark Chocolate in moderation (about 1 ounce each day J)
• Planters Nut-rition Heart Healthy (Light Salt) packs the power of Flavonoids along with healthy monounsaturated fats.  Eat 1/4 cup of nuts daily.

            (Keep quantities of these foods in moderation to control calories.)

Monounsaturated Fats (MUFA) and Omega-3 Fats (DHA/EPA):  These strengthen the heart and blood vessels—especially when they replace saturated fats (such as animal fats):

• Silk Soymilk Plus Omega 3 DHA
• Smart Balance Light Spread with Flax Oil
• Crisco Extra Virgin Olive Oil

Reducing Sodium:  Cutting back on salt decreases water retention, aiding in normal blood pressure. 

• Mrs. Dash Salt Free Seasonings
• Campbell’s Healthy Request Soups

Fiber:  Bran fibers are filling and soluble fibers reduce bad cholesterol levels

• Martha White Bran Muffin Mix (bonus: add 1-2 Tablespoons ground flaxseed meal)
• Meijer Oats
• Meijer Beans

Healthy Gums:  Bacteria from periodontal disease can enter the blood stream and contribute to heart disease.  For healthy teeth, gums and a healthy heart:

• Colgate Advanced Clean Toothpaste and Toothbrushes

Attention Meijer Shoppers!  

Let’s work together to improve our heart health ranking!  According to American Heart Association 2008 statistics, we have the unflattering honor of being in the top 21 states that lead the nation for heart disease death rates:

            No. 1.   Mississippi

            No. 8.   Kentucky

            No. 13. Michigan

            No. 14. Indiana

            No. 15. Ohio

            No. 21. Illinois

            Interestingly enough, the cold state of Minnesota has the fewest number of heart disease related deaths annually.

Maintaining healthy lifestyle habits like regular sleep and exercise can help keep the sniffles and sneezes away during cold and flu season.  It’s also important to consume nutrient-filled foods that promote a strong immune system.  At Meijer we have all the products you need to keep germs on the run.   

Germ Control.   Make sure all the family members practice good personal hygiene habits like covering mouths and noses with a tissue when coughing or sneezing.  Wash hands frequently and buy new toothbrushes every 3-4 months.  Germs will still make it to your tables and countertops from school and work sites.  Use a disinfectant spray like Lysol® to kill cold and flu causing viruses and bacteria.

Vital Nutrients.  The key to a strong immune system may be linked to what foods are in your shopping cart.  A nutrient-rich diet that is packed with vitamins, minerals and antioxidants is a tasty way to fight off germs.  Add the products highlighted inside to your shopping list - these items are high in Vitamins C, A, E, and B6, along with Folate, Zinc, Potassium, Magnesium, and Flavonoids.

Frequent Fluids:  The body uses more fluid than usual to fight off a cold or flu so keeping your body hydrated is essential.  Fluids “flush” your system, washing out potential viruses and boosting immune system functions.  A typical, healthy adult needs eight 8-ounce glasses of fluids each day. How can you tell if you're getting enough liquid? If the color of your urine runs close to clear, you're getting enough. If it's deep yellow, you need more fluids.

1. Disinfect to protect.  You can help protect family members from picking up and spreading germs on their hands by spraying commonly touched surfaces and objects with a disinfectant such as LYSOL® Disinfectant Spray after cleaning. Regular disinfection will help kill cold- and flu-causing viruses and bacteria before anyone in your family gets sick.
2. Be prepared.  Stock up on items such as Kleenex® Bundles Tissues, throat lozenges, and Lysol Hand Sanitizer.  Your refrigerator should also have plenty of cold beverages for daily hydration and to sooth a sore throat or upset stomach.  SoBe Lifewater, Lipton Pure Leaf Tea, Absopure water, Diet Canada Dry Ginger Ale are all good choices.
3. Focus the family on hygiene.  Use tissues to blow your nose, and then throw them away.  Wash your hands immediately.  Wash your hands frequently with warm soapy water for at least 15 seconds each time to make sure germs are sloughed off the skin; dry hands thoroughly.  Use a daily germ-fighting mouth wash like Listerine®.
4. Care for your toothbrush.  Replace your toothbrush often, especially if you’ve been ill – usually every 3 to 4 months or as soon as you start noticing frayed or bent bristles.  Keep your toothbrush clean, dry and upright to deter bacteria build-up.
5. Fill your cart with produce.  Fruits and veggies support the immune system.  Select dark, leafy greens, and yellow or orange vegetables such as carrots, winter squash and sweet potatoes.  And don’t forget canned, frozen, dried and 100% juice products like Tropicana® Pure Valencia juice.  These forms may be a convenient and economical way to get critical vitamins, minerals and antioxidants.

6. Top off your cart with whole grains, lean protein and nuts/seeds.  Whole grain bread, pasta and cereals along with the protein found in lean meat, fish and poultry are essential for a healthy body.  Protein builds and repairs the body’s cells and can also be found in canned beans, nuts, soy and tofu.  Oatmeal, brown rice and quinoa are other whole grains to try.

Meijer Healthy Shopping List
Load your shopping cart with these immunity heroes and products to limit exposure to germs and let Meijer help maintain your good health:

• Tropicana® Pure Juices
• Avocado
• Spinach
• Tomatoes
• Garlic
• Bell Peppers
• Sweet Potatoes
• Grapefruit
• Lipton® Pure Leaf Tea
• SoBe Lifewater
• Diet 7-Up®; Diet Rite®; Diet Squirt®
• Absopure® Water
• Eggs
• Cultured Yogurt
• Oatmeal
• Meijer Whole-Grain Bread
• Almonds
• Salmon
• Lean Beef
• Lysol® Spray and Wipes
• Lysol® Hand Sanitizer
• Kleenex® Bundles Facial Tissue
• Oral B Toothbrushes
• Crest® Prohealth Mouthwash
• Meijer Vitamins

To trim the fat and boost the fiber in your holiday baking:

• Bake with healthier fats, such as Smart Balance Butter Blends.  Use just like butter without the watery side-effects of light margarine.
• Use applesauce or plum puree in place of part (or all) of the fat/oil in quick breads, muffins and cookies.
• Replace half of the white flour in recipes with Whole Wheat Pastry Flour.
• Add a couple tablespoons of ground flax seed to your holiday baked goods (this also adds a delicious nutty flavor)
• Add oats and/or wheat germ (just a few tablespoons) to baked goods
• Boost the flavor and antioxidants by adding chopped dried fruit such as apricots, cherries, cranberries, dates, prunes or raisins
• Add small amounts of chopped nuts; lightly toast the nuts first to really enhance flavor.

Keep in mind, it’s all about moderation and keeping in control of our eating.  Happy baking!

• Stock-up on Kashi all-natural Frozen Entrees.  Serve with a side salad, followed by Dannon vanilla yogurt with frozen berries for dessert.
• Pick up a two whole Meijer rotisserie chickens.
  • Serve one tonight with a Knorr rice or pasta side, steamed frozen green beans, and Meijer bakery bread or rolls.

  • Use the second chicken tomorrow night.  Add two tbls. Pompeian Olive oil to a large skillet, add chopped cooked chicken and heat over medium heat with two cans Dei Fratelli Chopped Italian tomatoes.  Add about 3 cups cooked Barilla Pasta Plus, and finish by mixing in 1/2 cup shredded four-cheese Italian blend.
• Have breakfast for dinner. Kashi frozen waffles with warm Canadian Bacon makes a quick and satisfying meal. Add sliced bananas mixed with a tablespoon of sugar and 1 can (about 16 oz) drained Mandarin oranges to complete your meal.

Cranberry Royale Bubbly

3/4 Cup Frozen Cranberry Juice Blend Concentrate

1 (24.5 oz) bottle Sparkling Apple Cider, chilled

4 Cups Diet 7-Up®, chilled

1/2 Cup Whole fresh cranberries, washed

1 Medium Orange, washed and sliced

In a medium punch bowl or decorative pitcher, add the frozen cranberry juice concentrate, sparkling apple juice, and diet 7-Up.  Mix well.  Garnish with fresh cranberries and orange slices.  Serve chilled.

Serves: 8

Calories: 120, Carb: 30g, Fat: 0g, Protein: <1g

Mom’s Hot Cocoa

1/2 cup Equal® Spoonful or 12 packets Equal sweetener
1/4 cup unsweetened cocoa powder
1/3 cup water
1/8 teaspoon salt
4 cups reduced-fat milk
1 teaspoon pure vanilla extract

Meijer Mini-Marshmallows (optional)

Stovetop Method:  Mix Equal, cocoa powder, water and salt in a saucepan.  Stir constantly over medium heat until boiling and then stir for another minute.  Stir in the milk, but do not boil.  Remove from heat, add vanilla extract and stir well.  Serve immediately in mugs and top with marshmallows.

Microwave Method:  Mix Equal, cocoa powder, water and salt in a microwave-safe bowl.  Heat on high about 90 seconds, until boiling and then stir for a minute. Add milk and stir.   Add vanilla extract and stir well.  Serve immediately in mugs and top with marshmallows.

Calories: 133, Carb.: 14g, Fat: 5g, Protein: 8g

This holiday, why not create personalized gift baskets for friends and family on your gift list.  A personalized gift basket is thoughtful, cost effective, simple to create and is uniquely designed for that special person. 

The Sports Enthusiast: Include mixed nuts and pretzels for snacking. Add an 8-pack of POWERade to quench thirst.  Pack in sports memorabilia (stat books, sporting magazines, posters, team flags, logo balls), and finish off with their favorite team apparel, such as T-shirts or lounge pants. 

The Health Nut:  Start with a sampling of Meijer brand Organic snacks, organic salsa, organic peanut butter and Rudi’s Organic English muffins.  Add in organic specialty teas for sipping, Glaceau VitaminWaters for energy and focus, and finish off with a calming music CD for meditation.  “Wrap” this gift basket in a Meijer reusable shopping bag.

The Amateur Chef: Begin with a great cookbook or a collection of your favorite Meijer Healthy Living recipes.  Add in Barilla Plus Pasta, Dei Fratelli Seasoned Tomatoes, Pompeian Extra Virgin Olive Oil, and a nice bottle of your favorite wine.  Build this basket in a stock pot or large skillet along with decorative kitchen towels and an oven mitt to make this gift truly special.

Fitness Fanatic: In a large gym-bag, include a GoFit Burst Resistant Ball with DVD, GoFit kettle bell weights, GoFit resistance tubes, or the GoFit progym in a bag—a  great item for those who travel that includes training tubes, mesh bag, door anchor, ankle straps and DVD.  Add in Dasani water, a decorate hand towel, and athletic socks.

The College Student:  Start with a large holiday tin filled with your own special homemade chocolate chips cookies (use Smart Balance Butter Blend quarters and white whole grain flour for healthier cookies).  Add in Crystal Light On the Go Packets (Focus Natural Citrus Splash or Live Active Berry flavors are great choices) along with healthier snacks such as roasted nuts and dried fruit.  Add a Meijer gift card for gas or groceries and finish with a recent framed family picture.

Take Steps to Prevent and Manage Type 2 Diabetes  

For more diabetes information and recipes, stop by your local Meijer Pharmacy counter and pick up a complimentary booklet on the prevention and management of diabetes.

There is no cure for diabetes. Management of type 2 diabetes through healthy eating and exercise decreases the risk of complications. Meijer provides ways that may help you prevent type 2 diabetes or reduce your risk of complications if you already have diabetes.

Reduce Your Risk. While some risk factors include your age, your family history and your family background, take control of the risk factors you can change. Exercising less than three days a week, being overweight, having high cholesterol and high blood pressure levels are all risk factors that can be adjusted. Look below for ways to make small changes in your behavior to decrease your risk of diabetes and its complications.

Manage Stress. Stress is common with or without diabetes. It can impact many things in your life. To help manage stress, seek help from your health care team. Other ways to manage stress and build a strong support system include attending diabetes support groups if you have diabetes or asking for help and support from family members. Physical activity may also help with stress. Be sure to talk to your doctor before starting any exercise program.

Recognize Symptoms of Diabetes. People may or may not have symptoms if they have diabetes. Early detection is important to reduce your risk of complications. A few of the possible symptoms you may experience if you have diabetes include frequent urination, excessive thirst, unexplained weight loss, extreme hunger, very dry skin, increased fatigue or sudden changes in your vision. Contact your doctor if you show signs of any of these conditions.

10 Steps To Reduce Your Risk of Type 2 Diabetes

While there are risk factors that you cannot control, changing your eating and exercise habits can help reduce your risk of Type 2 diabetes or its complications.

1. Talk to your physician. Ask about being tested for diabetes and about getting your blood pressure, cholesterol and triglyceride levels checked.

2. Start your day with breakfast. Studies show that breakfast eaters take in fewer calories during the day than non-breakfast eaters. Toast Rudi’s Organic Bakery 7 Grain with Flax bread and enjoy with a fruit smoothie made with fresh fruit and lowfat milk.

3. Include whole grains. Whole grains — such as brown rice, 100 percent whole-wheat bread and whole-wheat pastas — are a rich source of fiber. Aim for 20 to 30 grams of fiber daily.

4. Add color to your meals and snacks. Fruits and vegetables provide your body with many vitamins and minerals. Add sliced bananas to Quaker oatmeal, toss apples in a spinach salad or top Barilla Pasta Plus Spaghetti with Barilla Garden Vegetable Pasta Sauce.

5. Choose lowfat or fat-free dairy products. Enjoy a glass of fat free milk with dinner and a lowfat yogurt with lunch. For individuals that are lactose intolerant or prefer a dairy alternative, enjoy Light Vanilla Silk Soymilk.

6. Look for lean protein. When shopping for lean cuts of meat, look for the word “loin,” such as pork loin or sirloin. Fish and beans are other good sources of protein. Bumble Bee Prime Fillet Albacore in water is perfect for an easy lunch or dinner.

7. Watch portion sizes. An open handful is about 1 cup, 1 oz. of cheese is about the size of 4 dice, 2 tablespoons of peanut butter is about the size of a golf ball, and 3 oz. of meat is about the size of a deck of cards. You can still enjoy your favorite foods, but do so in moderation and pay attention to your portions. Choosing sugar free items, such as General Foods International Sugar Free French Vanilla Café or Meijer Brand Diabetic Nutrition Drink, are other options to help with calories and total carbohydrates.

Examples of portion sizes:

• A medium apple is about the same size as a tennis ball.
• Three ounces of meat is about the same size as a deck of cards.
• One ounce of nuts or small candies is equal to one handful.
• One cup of mashed potatoes or broccoli is about the size of your fist.
• One-half cup of ice cream is about the size of a tennis ball.
• One ounce of cheese is about the size of 4 stacked dice.
• Two cups of raw, leafy greens is the size of 2 baseballs.
• One-half cup sliced fruit is the size of a tennis ball.
• One slice of whole grain bread is the size of a hockey puck.
• One-half cup pasta, rice or dried cereal is the size of a hockey puck.
• One and a half teaspoons of peanut butter is about the size of 2 dice.
• One teaspoon of butter or margarine is the size of 1 die.

8. Include physical activity. Visit www.mypyramid.gov to learn ways to add more activity into your day. Drink fluids before, during and after exercise to stay properly hydrated. Try Propel Fitness Water to replace fluid losses.

9. Limit fat intake including saturated fats and trans fats. Compare food labels to make healthier choices. Use Campbell’s Reduced Fat Cream of Chicken soup as a lower fat alternative to regular cream soups. Smart Balance Omega Plus spread is a healthy choice that is trans fat free and contains heart healthy omega-3 fats.

10. Manage your blood pressure, if it is high. Choose low-salt foods including Swanson Low Sodium Beef Broth in meals and recipes. Use herbs and spices instead of salt to season foods at the table.

Preventing Illness and Managing Diabetes When You Are Ill

• Reduce your risk of getting sick by washing your hands often and limiting your time in crowds during flu season. Keep your home clean and disinfected with Lysol Disinfecting Spray Crisp Linen Scent. You may also want to talk to your doctor about shots for prevention.  
• Also, stay healthy by taking care of your dental health. See your dentist on a regular basis and brush with Colgate Total Advanced Clean Toothpaste.  
• If you do get ill and you have diabetes, your doctor may recommend that you check your blood glucose levels more often. Ask your Meijer Pharmacist about getting a Bayer Breeze®2 or Contour® meter.

Healthy Holiday Recipe 

Apple and Squash Bake

Serves: 8

Preparation Time: 20 Minutes

Cooking Time: 1 Hour

Total Time: 1 Hour 20 Minutes

1/3 cup SPLENDA® No Calorie Sweetener, Granulated

1 t. molasses

1/4 cup light butter

2 T. Meijer all-purpose flour

1 t. salt

1/2 t. ground mace

2 pounds butternut squash - peeled, seeded, and cut into 1/2 inch slices

2 large apples - cored, and cut into 1/2 inch slices

Preheat oven to 350 degrees F (175 degrees C). In a medium bowl, stir together SPLENDA® Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil. Bake for 50 to 60 minutes in the preheated oven, or until squash is tender. Adapted from: Spenda.

Nutrition Info (per serving)

Calories 120 | Calories from Fat 30 | Fat 3g (sat 2g) | Cholesterol 10mg | Sodium 330mg | Carbohydrate 24g | Fiber 5g | Sugar 11g | Protein 2g