Answer: Both leavening agents, baking powder and baking soda can usually last up to 6 months, but there are tests that you can do to determine the freshness of each.

Baking Powder: mix 1 t. with ½ cup hot water. The mixture should bubble immediately. If it does not bubble, it is time to replace it.

Baking Soda: mix ¼ t. with 2 t. of vinegar. The mixture should bubble immediately. If it does not bubble, it is time to replace it.

Answer: According to the American Dietetic Association, about one hour before a practice or workout, have a carbohydrate-rich snack. Carbohydrates are our bodies preferred source of energy. Some examples of good snacks include:

·         A granola bar

·         ½ bagel

·         Large banana

·         Energy bar

·         4-5 graham crackers

Also, remember to drink fluids before you workout. Finish your snack with at least 1 ½ cups (12 ounces) of water or a sports drink.

Answer: Yes, our Meijer Brand canned tomatoes are BPA (Bisphenol A) free. In fact, all of our canned fruits and vegetables are BPA free. We follow all FDA and USDA requirements. To learn more about BPA, visit www.usfoodsafety.com.

Answer: Meijer has an excellent fish counter. Here are some buying tips:

·         Smell the fish: It should have a mild sea breeze odor, not a strong fishy odor. If it smells like ammonia, it may not be fresh

·         Whole fish will have clear, bright, and shiny eyes, and the gills will be bright pink or red. Scales should be shiny and stick to the skin.

·         Fish steaks and fillets should look moist and fresh.

·         Purchase the amount you need. For each serving, allow 1 pound of whole fish (trout, mackerel, etc.) or 1/3 to 1/2 pound fillets or steaks (salmon, swordfish, halibut, sole, etc.).

·         Refrigerate the fish and prepare it within 1 to 2 days.

When buying frozen fish here are some tips:

·         Packages should be solidly frozen.  Check to see that the box is firm and square, showing no signs of thawing, refreezing, or ice crystals. Lumpy packages and ice crystals can be a sign of fish that has been thawed and refrozen.

·         To thaw frozen fish, defrost in the refrigerator. Do not refreeze.

·         Use frozen fish within 3 months.

When buying fresh or frozen fish:

·         Do not have cooked fish products come in contact with raw ones.

·         Buying canned fish that are packed in water versus oil. Drain the product in a strainer; then run cold water over it and squeeze out excess water.

Answer: Cholesterol is a waxy, fat-like substance that is found in all of the cells in your body as well as in your bloodstream. Our bodies make cholesterol and we also get cholesterol from animal products, such as meat, eggs, milk, yogurt and cheese. It is important to have cholesterol in your body, but too much cholesterol can increase your risk for heart disease and stroke. The desirable levels of cholesterol including total cholesterol, HDL cholesterol and LDL cholesterol are provided below.

Cholesterol (mg/dL)	Desirable
Total Cholesterol	Less than 200
LDL Cholesterol	Less than 100
HDL Cholesterol	40 or higher (men) 50 or higher (women)

It is recommended to consume less than 300 milligrams of cholesterol a day (or less than 200 milligrams a day if your cholesterol level is high).

HDL: (“healthy”) takes cholesterol from blood and artery walls to your liver for removal from the body (higher levels are better - aim for 60 mg/dL and above)

            To increase:

·         Stay or become physically active

·         Maintain a healthy weight

·         Reduce fat intake

·         Replace saturated fats with monounsaturated fats

·         Quit smoking

LDL: (“lousy”) keeps blood cholesterol circulating in your bloodstream, depositing plaque on artery walls along the way (aim for less than100 mg/dL)

            To decrease:

·         Replace saturated fats with unsaturated fats

·         Keep total fat and dietary cholesterol low

·         Reduce intake of trans fatty acids

·         Maintain a healthy body weight

·         Increase soluble fiber

Total Cholesterol can be decreased by increasing your fiber intake, specifically soluble fiber. Try to have 20-30 grams of fiber each day.

The Centers for Disease Control and Prevention recently unveiled their new cholesterol website. For additional information, visit www.cdc.gov/cholesterol for specific statistics and tips.

Answer: Start the day with making breakfast together! Try some of these ideas:

·         Whole grain heart-shaped pancakes topped with fresh sliced strawberries. Serve with a fruit smoothie made with lowfat yogurt, strawberries and a banana.

·         Oatmeal with fresh raspberries and walnuts in the shape of a heart. Serve with lowfat milk.

·         Whole grain toast with a heart-shape cut out of the middle filled with scrambled eggs and chopped red peppers. Serve with 100% juice.

Then, take a walk together, go sledding, or go ice skating. Spending time together is the best gift and creates many fun memories.

On February 13^th, stop by your local Meijer store for our Heart Health Event. From 11am to 1pm, stop by your store to pick up your free Healthy Heart brochure containing articles and recipes for healthy heart meal planning. Also, pick up money saving coupons and get your blood pressure checked for free.

Answer: On our Meijer Brand Allergen List (provided on www.meijerhealthyliving.com under the heading "Special Diets", click on the "Meijer Brand Allergen List" link), the Meijer Brand Quick Grits (24 oz.) (UPC #4125004909) and the Meijer Brand Instant Butter Flavored Grits (12 oz.) (UPC#4125004910) are gluten free.

On the National Brand Allergen List (also provided on www.meijerhealthyliving.com under the heading "Special Diets", click on the "Gluten Free Product List" link) there are a variety of cereals that are gluten free including: Nature's Path Honey'd Corn Flakes (UPC#5844960128), Nature's Path Crispy Rice (UPC#5844955000), Nature's Path Organic Puff Cereal (UPC#5844986004), Nature's Path Koala Krisp (UPC#5844986003), Glutino Honey Nut Cereal (UPC#67852301051) and Glutino Apple Cinnamon Cereal (UPC#67852301050).

Answer: In general, it not recommended to consume less than 1200 calories a day. When you eat less than 1200 calories a day, you are most likely not getting the recommended amount of vitamins and minerals your body needs and, over time, this may lead to various vitamin and mineral deficiencies. In addition, your body may not be getting the right amount of energy that it needs which may lead you to experience low energy levels.

Furthermore, if your body is not receiving the right amount of energy, it could go into a starvation mode called ketosis. Your body normally uses carbohydrates for fuel for your brain and organs, including your heart. If you are not consuming enough carbohydrates, your body turns to protein and fat for energy because your body’s first priority is to find a fuel source. If your body starts using protein for fuel, it may not leave enough protein to help repair or maintain your muscles and organs. Over the long term, you could experience health problems such as kidney failure, gout, or kidney stones.

To determine a calorie level that is best for you, meet with a dietitian in your area or visit www.mypyramid.gov.

Answer: Thank you for writing into us with your inquiry.  Our suppliers for Meijer milk follow all USDA guidelines regarding range conditions and pasture requirements and all EPA regulations and laws to protect the environment.  To assure the dairy cows are raised in humane conditions and receive humane treatment, Meijer requires our suppliers to conduct periodic welfare audits.  Willful acts of abuse will not be tolerated by Meijer.

Answer: Yes! Recent research showed that you can reduce 36% of sodium in canned beans if you drain them. If you drain canned beans and rinse them, you can reduce the amount of sodium by 41%.

Answer: The most recent edition of Choose Your Foods: Exchange Lists for Diabetes, from the American Diabetes Association (ADA), recommends subtracting half the grams of fiber from the total carbohydrate amount when eating foods with more than 5 grams of fiber per serving. For example, if a product contained a total of 8 grams of fiber per serving, you would subtract 4 grams from the total carbohydrate amount. However, if a product contained less than 5 grams of fiber per serving, you would not subtract any of the grams of fiber from the total carbohydrate amount before determining your carbohydrate choices for your meal.

Answer: Kudos to you and your husband for looking for ways to increase your fruit and vegetable intake and on working together to lose weight! The first step I would recommend is to determine the calorie level that is best for you depending on your age, activity level and gender. To do this, visit the MyPyramid website at www.mypyramid.gov and click on the “menu planner”. This website is a great resource for tips for losing weight, serving sizes, etc.

Red meat can still be included in your diet, it is just recommended to look for lean cuts. For lean cuts of beef, look for the words “loin” or “round” in the name, such as tenderloin, sirloin or round steak. Choose ground beef that is 90-95% lean. Other great protein sources include turkey, beans, eggs, nuts and seeds. Peanut butter, almond butter or soy nut butter are also good sources.

Also, remember to keep portion sizes in mind. Even overeating on “healthy” foods can lead to weight gain or weight maintenance instead of weight loss. It is all about the amount of calories we consume compared to the calories we use through daily activities and physical activity. For meat and beans, 3 ounces of cooked meat or poultry is the size of a deck of cards. Two tablespoons of peanut butter (or any nut butter) is the size of a golf ball. One-half cup of beans is the size of a computer mouse.

Soy products are great options too. They taste very similar to ground beef or chicken. When choosing a soy product, such as the burgers, compare the sodium amounts. Some of the soy products can be high in sodium.

To get some dinner ideas, visit our Weekly Nutritious Menu on our Healthy living website (www.meijerhealthyliving.com). Every Monday, Maribel has a “Meatless Monday” meal. This may be a good start. The rest of the week, she includes various sources of protein for a well-balanced meal.

Other ideas include: (source: Naturally Nutrient Rich Coalition)

Palate-Pleasing Primavera (about 300-400 calories): Saute 2 t. garlic in 1 T. olive oil. Toss in ½ cup chopped tomatoes, ½ cup broccoli, ½ cup asparagus, ½ cup mushrooms and 2 T. shredded carrots. Cook until the vegetables are tender. Mix with 1 cup cooked penne pasta and top with 2 T. Parmesan cheese.  (if you don’t like one or more of these vegetables, include vegetables that you like – squash, zucchini, bell peppers, etc)

Very Veggie Pizza (about 400-500 calories): Spread a 3-ounce whole grain pizza crust with ½ cup marinara sauce. Layer with thin slices of the following: ½ cup roasted potatoes, ½ cup red onions and ½ cup green and red peppers. Top with ½ cup shredded lowfat mozzarella cheese. Bake according to the package directions.

Family Favorite (about 400-500 calories): Top 1 cup cooked whole wheat pasta with 3 ounces cooked ground skinless turkey breast or 90-95% lean ground beef mixed with ½ cup Italian-style tomato sauce. Serve with 1 cup spinach salad tossed with 1 T. lowfat Italian dressing.

For lunches:

Pita and Peanut Butter Surprise (200-300 calories): Spread 1 T. peanut butter inside a 4-inch whole wheat pita pocket and stuff with ½ cup sliced strawberries. Serve with 1 cup of fat-free milk.

Delicate Delight (300-400 calories): Toss 1 ½ cups baby spinach leaves with ½ chopped hard-cooked egg, ½ cup strawberries and 1 T. slivered almonds. Sprinkle with 1 ounce crumbled feta cheese and 2 T. lowfat raspberry vinaigrette dressing. Serve with a small dinner roll.

The Comfort Zone (300-400 calories): Spread 2 slices whole wheat bread with 1 ½ t. butter. Make a sandwich with 2 ounces sliced lowfat cheese, such as smoked mozzarella, and grill. Serve with 1 cup tomato basil soup.

Decision-Free Favorite (400-500 calories): Place 3 ounces lean ham with 2 ounces lowfat Swiss cheese on a whole grain bun. Top with 2 T. stone-ground mustard and romaine lettuce. Accompany with a small sliced apple.

Good luck!

Answer: MSG would be listed individually on the label in the ingredient statement if the product contained MSG. If the ingredient list states "flavors" but not MSG, than the product does not contain MSG.

In general, the Meijer Natural Foods Guidelines are:

• Will be made with minimal processing
• No Genetically Modified Organisms (GMO’s)
• No high fructose corn syrup, refined sugars, or artificial sweeteners
• No hydrogenated oils
• No refined flours or milled grains
• No artificial food colorings
• No artificial food flavorings
• No artificial preservatives

Answer: The Food Allergy and Anaphylaxis Network at www.foodallergy.org mentions a few combinations that you can use in place of eggs in baking recipes.

For each egg, substitute one of the following in recipes. These substitutes work well when baking from scratch and substituting 1 to 3 eggs.

• 1 tsp. baking powder, 1 T. liquid, 1 T. vinegar
• 1 tsp. yeast dissolved in 1/4 cup warm water
• 1 1/2 T. water, 1 1/2 T. oil, 1 tsp. baking powder
• 1 packet gelatin, 2 T. warm water. Do not mix until ready to use.

Answer: We still carry Johnson’s Soft Lotion 24 hour lotion. There is also Johnson’s lotion in the Baby Toiletries section of the store. In addition, the buyer mentioned that we also carry Neutrogena Sesame Lotion which is gluten free. It is in the bath section, not in the lotion section. I hope this helps!

Answer: Below is a list of names for the added sugars that can appear on food labels. A food is likely to be high in sugar if one of these names below is the first or second ingredient in the product’s ingredient list, or if several of these names are listed.

Brown sugar

Invert sugar

Corn sweetener

Lactose

Corn syrup

Maltose

Dextrose

Malt syrup

Fructose

Molasses

Fruit juice concentrate

Raw sugar

Glucose

Sucrose

High-fructose corn syrup

Syrup

Honey

Table sugar

Answer: First of all, I do want to emphasize the importance of fat in the diet. Fat provides our bodies with energy, it helps us to feel full and satisfied after a meal and it aids in the absorption of the fat soluble vitamins, vitamins A, E, D and K.

It is not recommended to avoid fat or eliminate it from the diet. It is important to watch your overall fat intake and try to include more monounsaturated and polyunsaturated fats (canola oil, olive oil, avocado, fish, nuts, grains, etc) in the diet than saturated fats. In general, less than 30% of your daily calories should come from fat. If you are following a 2,000 calorie diet, you would be recommended to have less than 65 grams of total fat for the day. Less than 10% of your calories should be saturated fat, no more than 10% should be polyunsaturated fat and 10-15% should be monounsaturated fat. If you are following a 2,000 calorie diet, this equals: about 65 grams of total fat, less than 22 grams of saturated fat, 22 grams of polyunsaturated fat and 25-33 grams of monounsaturated fat each day.

To help determine the best calorie levels for your needs, I would suggest going to the MyPyramid website (mypyramid.gov) and clicking on the link for the “menu planner”. It is a great tool and resource to determine your calorie needs. Plus, they also have a place where you can keep track of your daily intake of foods.

To answer your question about recipes, we do provide some low-fat recipes in our weekly nutritious menu on our Healthy Living website (meijerhealthyliving.com) under the “Mean Planning” heading. Also, under the same heading is a link to our monthly recipes that also include some healthy low-fat recipes. To search for a variety of low-fat recipes, visit the meijermealbox on the right-side of the Meijer Healthy Living homepage and click on the “recipe” tab and then the “diet” tab. There is a link to 344 different low-fat recipes.

To help you to lower fat in your recipes, try following some of the substitution ideas below. Making a few ingredient changes while cooking and baking can add up to big calorie and fat savings over time. Remember to only substitute one ingredient in a recipe at one time. Too many changes from the original recipe can negatively affect the final outcome.

Instead of…	Try…
Bacon	-          lower fat bacon or turkey bacon -          reducing the amount that the recipe calls for by half
Butter/Oil/Margarine/Shortening	-          in baking: substitute with equal amounts of unsweetened         applesauce or plain, low fat or nonfat yogurt (*expect a         denser texture)
Cheese	-          lower fat cheeses, like mozzarella (less than 5 grams of fat per ounce) -          reducing the amount that the recipe calls for by half
Chocolate	-          using less chocolate, but in smaller pieces
Cream Cheese	-          using reduced fat or fat free cream cheese or Neufchatel cheese (however, fat free it not good for baking)
Eggs	-          using egg substitute -          replacing 1 whole egg with 2 egg whites
Evaporated Whole Milk	-          using evaporated skim milk
Ground Beef	-          using equal amounts of 90-96% lean ground beef or ground       turkey -          replacing beef with beans or non-meat alternatives, such as         texturized vegetable protein or tofu
Heavy Cream	-          using evaporated skim milk or evaporated whole milk       (undiluted)
Mayonnaise	-          using reduced fat or fat free mayonnaise -          replacing with half of the amount of reduced fat mayonnaise and half the amount of plain, nonfat yogurt
Sausage	-          using low fat sausage or turkey       sausage
Sour Cream	- In cold foods: use plain nonfat yogurt or sour cream -  In hot foods: use plain, nonfat yogurt mixed with 1 tablespoon of flour per cup of yogurt
Sugar	-          using Splenda® -          reducing the amount of sugar by one-half (in most baked goods the food’s texture or taste will not be affected by the reduction) Sugar provides moisture in baked goods, so make sure you use ¼ cup of sugar, honey or molasses for every cup of flour

Answer: The best way to lose weight is to make healthy lifestyle changes. Make changes that you can stick to for the rest of your life, not just for a few weeks or months.

Losing one to two pounds a week is recommended. When diets state that you can lose a lot of weight in a short period of time, you are more likely going to gain that weight back because you have not made a specific lifestyle change. Below are some tips to help with weight loss:

• Keep a diary of the foods and amounts you eat for three days. Then, look it over and see where you can make small changes. For example, instead of having four cookies, try to decrease it to two cookies. Try low fat milk or water instead of regular cola. Have a low fat yogurt with your granola bar to increase your calcium intake.

• Try to decrease your calorie intake by 500 each day (3500 calories/week) to help loose about one pound by eating well. Weight loss is based on calories.
  • Choose fat free milk instead of whole milk to save 70 calories
  • Choose a baked potato instead of 4 oz. of French fries to save 20 grams of fat
  • Pick graham crackers instead of chocolate chip cookies to save 26 calories per ounce.
  • Have a piece of fruit (apple, pear, orange, banana) instead of a candy bar.

• Don’t set too many goals at once. We can get frustrated if we set too many goals and are not able to meet all of them. One week, set one realistic goal, such as increasing your fruits and vegetables by two servings. Once you meet that goal, the next week, set another realistic goal, like exercising two times a week instead of one. Making changes gradually helps us feel better and keeps us motivated!

• Incorporate exercise. It is recommended to get 30 minutes of activity a day on most to all days of the week to maintain your weight. The new dietary guidelines are recommending that individuals trying to lose weight should exercise 60-90 minutes on most days of the week. Keep in mind that this does not always mean going to the gym or getting on your exercise bike. This can mean cleaning the house, gardening, hiking or going for a walk. Also, you don’t have to exercise 60-90 minutes at one time. Break this up throughout the day. During lunch, go for a walk to stretch your legs. Then, after work, do yard work..

• Healthy snacking. Snacks are a great way to help you get the nutrients your body needs each day. Many of us get into the habit of snacking on foods that are higher in calories and lower in nutritional value. Try having pretzels, fresh fruit, cheese and crackers, a fruit smoothie or cucumber slices.

• Eat a variety of foods – fruits and vegetables (they are naturally low in fat and calories), whole grains, lean meats, fish, beans, and low-fat dairy products.

• Reward yourself with non-food items once in a while to keep you motivated.

• Have your family members set healthy goals for themselves so you can encourage each other.

• Plan ahead. Plan meals in advance – this way you won’t have to go through a drive thru because you don’t have time to plan a meal for the night. Take advantage of the weekly menu that is on our website.

• Visit mypyramid.gov for a general health plan that is right for you. You can also keep track of the foods and amounts you eat on this site. For a more specific meal plan, contact a registered dietitian at your local hospital to see if you can set up a consultation.

You may not see a decrease in weight overnight, but don’t get frustrated. Making small changes that you can stick with will help your health and weight in the end.

Answer: Butternut squash is a winter squash like pumpkin, acorn and spaghetti squash. Squash is naturally fat free, cholesterol free, sodium free and high in vitamin C. It is often cooked, but some summer squash can be eaten raw. Squash can be steamed, sautéed, grilled or baked.

Try the following recipe or search for more recipes on Mealbox. On the Meijer Mealbox website type in “butternut squash” in the search box for other recipes using this ingredient. Enjoy!

Glazed Butternut Squash

Preparation time: 45 minutes

Number of servings: 4

Cups of fruits or vegetables per serving: 0.75

2 butternut squash (about 3 lbs)

½ c. apple juice

¼ c. water

2 T. trans fat-free margarine

1 T. sugar

1 tsp. salt

½ tsp. black pepper

¼ c. chopped pecans, toasted

1 tsp. dried sage

1. Peel and cut squash in half and remove seeds. Cut into 2-inch pieces.

2. In a large skillet, stir together squash, juice, water, margarine, sugar, salt, and black pepper.

3. Bring to a boil. Reduce heat, cover, and simmer for 25 minutes. Stir occasionally.

4. Remove lid and cook 5 minutes or until liquid thickens and squash is tender.

5. Gently stir in pecans and sage.

Nutrition Information per Serving: Calories 280, Total Fat 11 g (17% DV), Saturated Fat 1.5 g (8% DV), Cholesterol 0 mg (0% DV), Sodium 650 mg (27% DV), Total Carbohydrate 48 g (16% DV), Dietary Fiber 8 g (32% DV), Sugars 14 g, Protein 4 g, Vitamin A 730%, Vitamin C 120%, Calcium 15%, Iron 15%.

Source: University of Nebraska Extension.

Answer: The Celiac Sprue Association has a wonderful resource to help you with the terms for label reading. On their website, they have a Grains and Flours Glossary that breaks down the different ingredient terms and tells you if someone with Celiac Disease or Gluten Intolerance can have the ingredient or not. The list can be found at http://www.csaceliacs.org/GlutenFree_Flour_Guide.php.   

We also have a variety of links to other resources on our website at www.meijerhealthyliving.com on the ‘Gluten Free Resources’ link under the “Special Diets” heading.

Answer: While the kids are home from school for their winter break, get them involved in making healthy holiday treats! Try some of these below:

Edible Snowmen

This is a great recipe for the kids to help with!

1 box Ritz crackers or whole grain round cracker

1 container low-fat cream cheese

tiny slices of carrots, apples

Box of raisins

Each child should get 3 Ritz crackers, approximately 2 T. of cream cheese, and a small pile of sliced fruits, veggies, and raisins. Spread cream cheese over all 3 crackers. Decorate using available foods.

Reindeer Chow

1 jar creamy peanut butter

3 cups rice cereal

3 cups corn cereal

3 cups round oat cereal

2 cups pretzel sticks

2 cups peanuts

1 bag Christmas M&Ms (optional)

Slowly melt peanut butter in double broiler. Combine remaining ingredients together in large bowl then pour peanut butter over mixture and mix well.

Holiday Jigglers

2, 8oz boxes of regular or sugar-free green and red gelatin mix

2 ½ Cups boiling water

Holiday-themed cookie cutters

Mix gelatin and water and pour into a 13x9 Pyrex dish. Chill. Once it is completely firm (approx 3 hours), cut into shapes with the holiday cookie cutters. Keep chilled until ready to serve. Makes 24.

Santa Claus Punch

1 pk 3oz cherry regular or sugar free gelatin

1 cup boiling water

1 can frozen lemonade

3 cups water

1 quart 100% cranberry juice

12 oz club soda

Dissolve gelatin in boiling water. Wait to cool then combine remaining ingredients. Lime slices or cherries may be added to the mixture for festive Christmas colors.

Source: Extension.org.

Answer: Yes, some of the Meijer Brand tomato sauces and tomato pastes are gluten free. To see the list of Meijer Brand tomato products that are gluten free, visit our Meijer Allergen List on our website at www.meijerhealthyliving.com. On the right-hand side of the page, click on the link to the "Meijer Brand Allergen List" under the heading "Special Diets". Page 25 of the list has the Meijer Brand tomato products. This list can help you find products that are gluten free as well as allergen free (for the main 8 allergens).

Answer: Our natural fresh cut meats are typically gluten free (including the Meijer boneless skinless chicken breast and the choice beef chuck eye roast). However, any meat that is cut in the Meijer meat department may have a minute possibility of cross-contamination from a product or meat that contains gluten. This is why the meat is not labeled gluten free.

If you have any other Meijer products that you think may contain gluten, if you would send us the UPC code, we would be happy to double check on the product for you. You can also access our gluten and allergen list on our Healthy Living website at www.meijerhealthyliving.com. There is a link to our Meijer Brand Allergen List under the "Special Diets" heading.

Answer: For bread, it may be best to make your own. This way, you have control of the ingredients.

A great guide to use when shopping in our stores is our Meijer Brand Allergen List. It is on our Healthy Living website at www.meijerhealthyliving.com. Under the heading, "Special Diets", you will see a link for the "Meijer Brand Allergen List". This is a list of Meijer brand products and shows if the product contains any of the eight major allergens (wheat, fish, shellfish, milk, eggs, treenuts, peanuts and soy).

Looking for products that are natural or organic that have fewer ingredients than the conventionally processed products may also make it easier. In general, I would recommend starting with the Meijer Brand Allergen List and then reading labels from there.

Answer: I would recommend looking for ways where you can increase your magnesium intake through consuming magnesium-rich foods. The best way to get vitamins and minerals is to get them from your diet. Your body often absorbs these nutrients better from the foods themselves than from supplements.

Magnesium has many functions, so it is important that you get enough every day. This mineral helps in forming ATP, which is the energy our body needs. Plus, it plays a role in making new cells, activating B vitamins, relaxing muscles, blood clotting and also in bone, protein and fatty acid formation.

Magnesium is found in nuts, grains, beans, dark greens and protein, such as fish and meat. In the US diet, the best sources include milk, bread, coffee, ready-to-eat cereals, beef, potatoes, and dried beans/lentils. Diets high in vegetables and whole grains contain more magnesium that diets low in vegetables and high in refined grains. Below are the recommended amounts of magnesium for each age level in addition to a list of foods that contain magnesium.

Recommended Intakes of Magnesium

Men

14-18 years old: 410 milligrams a day

19-30 years old: 400 milligrams a day

31 and older: 420 milligrams a day

Women

14-18 years old: 360 milligrams a day

19-30 years old: 310 milligrams a day

31 and older: 320 milligrams a day

Sources of Magnesium

Tofu, firm, ½ cup: 118mg

Chili with beans, 1 cup: 115mg

Cashews, roasted, ¼ cup: 89mg

Halibut, baked, 3 oz.: 78-90mg

Peanuts, roasted, ¼ cup: 67mg

Baked potato with skin, 1: 55mg

Cereal, raisin bran, 1 oz.: 48mg

Spinach, fresh, 1 cup: 44mg

Cheerios, 1 oz.: 39mg

Milk, 2%, 1 cup: 33mg

Bread, whole-wheat, 1 slice: 26mg

Chicken, breast, 3 oz.: 25mg

Green peas, frozen, cooked, ½ cup: 23mg

Ground beef, lean, 3 oz.: 16mg

Fruits: 10-25mg

Egg, 1: 5mg

Ideas

• Top a baked potato with chili with beans
• Sprinkle peanuts, cashews and/or beans on salads and soups
• Enjoy a glass of milk with lunch and dinner
• Have sliced pears for a snack
• Make a sandwich with 100% whole wheat bread for lunch
• Toss fresh spinach leaves with red onion and mushrooms for a quick side dish
• Enjoy a grilled chicken breast for dinner with a side of green peas and a baked potato
• Make tacos with beans and lean ground beef

Answer: If your recipe calls for 1 cup of all-purpose white flour, I would recommend substituting ½ cup of whole wheat flour plus ½ cup of all-purpose flour for the one cup. It is generally recommended to replace no more than half of the all-purpose white flour in a recipe with whole wheat flour. If you add too much whole wheat flour to a recipe that calls for all-purpose flour, it may result in a product that is reduced in volume and heavier.

Answer: To access a selection of low sodium recipes, go to www.meijermealbox.com and on the blue box on the right-hand side of the webpage, click on the “recipes” tab. Then, click on “diet” on the box and scroll down to see an icon to click on to access “low sodium individual food less than 480mg” and an icon to click on to access “low sodium meal and main dish less than 600mg”.

You can also get lower sodium recipes from the American Heart Association’s website at www.americanheart.org.

Answer: We’ve gone beyond the turkey sandwich to create speedy, satisfying meal ideas that use your holiday leftovers! Try these fun and easy ideas:

Apple Cheddar Turkey Panini

Makes 4 servings.

2 Michigan Apples, thinly sliced

8 slices Meijer 100% whole wheat bread

2 T. Meijer honey mustard

4 slices (approx. 4 oz.) Kraft 2% milk sharp cheddar cheese

8 thin slices Markets of Meijer deli roasted turkey (or use your leftover turkey)

Preheat the panini press or George Foreman grill. Spread the honey mustard evenly over each slice of bread. Layer apple slices, cheese and turkey over 4 slices of the bread. Top each with the remaining bread slices.

Lightly coat the press or grill with vegetable cooking spray. Grill each sandwich for approx. 3 to 5 minutes or until bread is golden brown and cheese has melted. Remove from pan and cut in half.

Adapted from Michiganapples.com.

Turkey Alfredo Pizza

Yield: 6 servings (serving size: 1 wedge)

1 cup shredded cooked turkey breast

1 cup frozen chopped collard greens or spinach, thawed, drained, and squeezed dry

2 t. Meijer lemon juice

1/2 t. salt

1/4 t. black pepper

1 garlic clove, halved

1 (1-pound) Italian cheese-flavored thin pizza crust (such as Boboli) (or whole wheat crust)

1/2 cup light Alfredo sauce

3/4 cup (3 ounces) shredded fontina cheese

1/2 t. crushed red pepper

Preheat oven to 450°.

Combine the first 5 ingredients; toss well. Rub cut sides of garlic over crust; discard garlic. Spread Alfredo sauce evenly over crust; top with turkey mixture. Sprinkle with cheese and red pepper. Bake at 450° for 12 minutes or until crust is crisp. Cut into 6 wedges.

Nutritional Information

Calories:316 (29% from fat)

Fat:10.3g (sat 5.2g,mono 3.5g,poly 1.1g)

Protein:19.2g

Carbohydrate:35.6g

Fiber:0.6g

Cholesterol:39mg

Iron:2.5mg

Sodium:837mg

Calcium:351mg

Cooking Light, NOVEMBER 2001

Turkey Rice Salad

(Serves 4)

3 cups cooked brown, white or wild rice

2 cups cubed (cooked) turkey or chicken breast

1 cup seedless grapes, halved

½ cup chopped red or green bell pepper

¼ cup chopped sweet onions

¼ cup oil/vinegar salad dressing, such as Italian salad dressing

Mix together ingredients. Chill for about one hour before serving to allow flavors to blend.

White Turkey Chili

(Serves 8)

1 T. Meijer canola oil

1/4 cup onion, chopped

1 cup celery, chopped

4 cups cooked turkey, chopped

2 cans (15.5 oz.) Great Northern beans, drained

2 cans (11 oz.) Meijer corn, undrained

1 can (4 oz.) chopped green chilies

4 cups turkey or chicken broth

1 t. ground cumin

Heat oil in a skillet over medium heat. Add onion and celery, cook and stir 2-3 minutes. Place all ingredients in

a large saucepan (at least 4 quarts). Stir well. Cover and cook about 15 minutes over medium heat stirring

occasionally until thoroughly heated.

Source: Mary Torell, Public Information Officer, Nebraska Dept. of Agriculture, Poultry and Egg Division

Answer: It is recommended to use your leftover turkey and stuffing within 3-4 days and gravy within 1-2 days. Or, you can freeze your leftover turkey. Cooked turkey keeps for 3-4 months in a freezer.

Plan to debone your turkey and refrigerate or freeze all of your leftovers in shallow containers within 2 hours of cooking.

When reheating your leftovers, make sure they are thoroughly heated to a temperature of 165 degrees or until hot and steaming. Bring your gravy to a boil before serving.