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contents WINTER 2013

37 {{sneak peek:

a look at our next issue...• Women’s Thyroid Health

• Useful Kitchen Utensils

• Organic vs. Non-Organic

5

Healthy Ideas for your...

12

Lifestyle 4 Get Heart Smart

5 Heart Health Label Lingo

31 Healthy Kids Summits

32 Take a Stand Against Sitting

33 Effects of Aspirin on Heart Health

Kids 27 Play With Your Food

Shopping Cart 8 The Sweet News About Chocolate

11 Supplements: Fill the Gaps

12 Kale: A New Green on the Scene

20 Eating Healthy on a Budget: Tuna

37 Umami: Savor the Flavor

Kitchen 6 A Taste of India

14 Is It Time for a Pantry Raid?

17 Roasty, Toasty Garlic

34 Focaccia

Celebration 18 Choose Chili for Nutrition with a Kick

8

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EDITOR-IN-ChIEFShirley Axe

MaNagINg EDITOR Melanie Mnich

NUTRITION aDVIsORSylvia B. Emberger, RD, LDN

CREaTIVE MaNagERJustin Keller

CREaTIVE DEsIgNDana Leeper Sherwood

Jay Basinger

COpY EDITORsWendy Cray Kaufman

Julia Mosemann

phOTOgRaphYAlysha Yoder

Brian Donnelly Studio

CONTRIBUTINg WRITERsLarissa Chapkovich

Lisa Coleman, MS, RD, LDNSylvia Emberger, RD, LDN

Sarah Glunz, MS, CNSEric Henkle, Chef

Wendy Cray KaufmanDaniel Keebler, ChefJ. Michael McGowan

Julie Menounos, MS, RD, LDNMelanie Mnich

Julia MosemannMary Ann Moylan, RD, LDN, CDE

Tracy PawelskiMehreen Qureshi, MD

Thao Tran, Pharm.D. CandidateSylvia Warner, MEd, RD, LDN

Valerie Waters, RD

OUR hEaLTh paRTNERsPinnacleHealth

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The start of the new year brings such a feeling of possibility, don’t

you think? New hopes, new challenges, new goals to set…and

this issue is where it all begins! From overhauling your pantry to

rethinking the way you look at fruits and vegetables, we’ve got

lots of new ideas, recipes and more to keep you on your toes and

moving toward a healthier you in 2013.

All you have to do to get started is simply turn the page!

Where does the time go?

Happy New Year!~The Healthy Ideas Team

Look for the Healthy Ideas symbol on shelf

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

By Julie Menounos MS, RD, LDNlifestyle

ClAim: “Added fiber”ClAim: “Made withWhole Grains”

ClAim: “Cholesterol free”

ClAim: “Trans fat free”

ClAim: “Low-fat”ClAim: “No added sugar”

Findings in the Journal of the Academy of Nutrition and Dietetics showed that added fiber might not promote fullness like naturally occurring fiber. Products with added fiber may also lack vitamins, minerals and nutrients found in foods naturally high in fiber. Aim to get 25–35 grams of daily fiber from whole grains, beans, fruits and vegetables.

If this statement appears without more details, the product may contain more refined grains than whole grains. Look for the Whole Grain Stamp, which means a product contains at least 8 grams of whole grains per serving. Aim to consume at least 48 grams of whole grains daily.

A product with this label may have 2 grams of saturated fat or less per serving. Cholesterol is found in foods of animal origin but never from plant sources, even if they contain fat.

If a product has less than 0.5 grams or less of trans fat per serving, manufacturers can legally state that it product has “zero” grams of trans fat. If “partially hydrogenated vegetable oil” appears in the ingredients list, artificial trans fats are present. Keep trans fat intake under 2 grams per day, especially if it’s hidden in half-gram amounts.

The product must have 3 grams of fat or less per serving, but keep portion size in mind. Choose products with more polyunsaturated and monounsaturated fat than saturated or trans fat.

This means sugar wasn’t added to the product in processing or preparation. If sugar is listed on the Nutrition Facts, it comes from naturally occurring sources like fruit and milk.

HEART HEALTH lABEl liNGO>

Today, nearly every food product package is touting a different heart health claim. But what do they all really mean?

Beans are a good source of fiber, protein and folate. Try these spices with

your favorite bean, pea or lentil!Makes 4 ½-cup servings • Prep Time: 5 minutes • Cook Time: 30 minutes

Ingredients:1 can (15.5 oz.) chickpeas (garbanzo beans), about 1 2/3 cups

1½ Tablespoons extra virgin olive or canola oil

1/2 teaspoon paprika

Dash of cayenne pepper, or to taste

1/4 teaspoon ground cumin

3/4 teaspoon garlic powder

1/2 teaspoon sea salt (optional)

Non-stick cooking spray

Preheat oven to 400ºF. Drain, rinse and dry chickpeas on paper towels. Combine olive oil and spices in a bowl. Add chickpeas and toss until evenly coated. Spread chickpeas evenly onto a baking sheet sprayed with non-stick cooking spray. Bake for 25–30 minutes until golden and crispy. Shake chickpeas around every 10 minutes for even crisping and to prevent sticking. Remove baking sheet from oven and transfer chickpeas to a serving bowl. Enjoy while warm!

Per serving: 180 calories, 7g fat, 1g saturated fat, 0mg cholesterol, 26g carbohydrate, 5g fiber, 0g sugars, 6g protein

spiced Chickpeas

lifestyle

stopandshop.com • 54 • stopandshop.com

get hEaRT sMaRTNearly twice as many women in the United States die from heart disease and stroke as from all forms of cancer, including breast cancer. In fact, coronary artery disease, which causes a heart attack, is the leading cause of death for American women.

Heart disease can affect women of all ages – and almost 90 percent of women have at least one risk factor—making it especially important for women to understand their risks so they get the treatment they need to stay healthy.

heart Risk Factors

Risk factors you can’t change

• Family history of heart disease

• You’re over 55 years old

• You’ve been through menopause

• You’ve had a heart attack in the past

heart Risk Factors

Risk factors you can change, treat or control

• High blood pressure

• Diabetes

• Blood cholesterol level

• Smoking

• Physical inactivity

• Overweight

• Stress

• Excess alcohol

• Abnormal heartbeat

symptoms in Women

Women having a heart attack may experience different symptoms than those traditionally associated with heart attacks in men. Heart attack symptoms in women may include:

· Unusual fatigue

· Shortness of breath

· Indigestion

· Anxiety

· Cold sweats

· Dizziness

· Pain in the jaw, arm, back or chest

If you have two or more risk factors, consult your health care practitioner and find out what you can do to reduce your risk of heart disease.

Content provided by: Mehreen Qureshi, MD, CardiologistPinnacleHealth Cardiovascular Institute

If you experience any of

these symptoms and feel

that you are at risk for a heart

attack, call 911 immediately.

By Valerie Waters, RD and Chef Eric Henklekitchen

OFA

Some say Indian food is too spicy, too full of fat, or too complicated…we say Indian food is too delicious to miss!

In one bite, you can taste the layering of culture and history that go into each plate, with traditional ingredients that reflect geographic location, religious significance and availability.

Indian cuisine is among the most complex and flavorful in the world, but the benefits go far beyond taste. Indian recipes involve an impressive array of fresh vegetables, lean proteins, herbs and

spices that give them a lower calorie content and a thumbs-up in health! Some dishes use yogurt to lend a rich, creamy consistency and tone down the heat from fresh peppers or chilies. When preparing Indian food at home, you can use reduced-fat or Greek-style yogurt to get that authentic flavor without the added fat.

In addition to fresh vegetables, vegetarian protein sources like chickpeas and lentils are also highly common in Indian fare, making it a great choice when you want to go meatless!

Indiataste Makes 6 kebabs • Prep Time: 10 minutes + marinating • Cook Time: 20 minutes

Ingredients:1½ pounds boneless, skinless chicken breast, fat trimmed

½ cup low fat plain yogurt

1½ Tablespoons curry powder

½ teaspoon fresh ginger, minced

1 large red bell pepper

1 large mango*

6 skewers

If using wooden skewers, soak in water for at least 30 minutes. Cut the chicken into approximately 24 1-inch pieces. Combine the yogurt, curry and ginger in a bowl. Add the curry mixture to the chicken and coat well. Cover and marinate in refrigerator for at least 1 hour, no more than 3 hours. While chicken is marinating, cut the red pepper and mango, if needed, into approximately 12 1-inch pieces. When ready to cook, preheat oven to 350°F. Skewer the kebabs in this order: chicken, pepper, chicken, mango, chicken, pepper, chicken, ending in mango. Spray cooking sheet with non-stick spray. Place kebabs on the cookie sheet and cook for 15–20 minutes or until the internal temperature of a large piece of chicken is 165°F. Serve over Basmati rice and Cucumber Mango Raita.

*Canned precut mango may be used.

Per serving (not including rice or Raita): 150 calories, 2g fat, 0g saturated fat, 75mg cholesterol, 100mg sodium, 7g carbohydrate, 1g fiber, 6g sugars, 27g protein

Curry Yogurt Chicken Kebabs

Makes 3 ½-cup servings • Prep Time: 10 minutes + two hour refrigeration

Ingredients:½ large cucumber

1 large jalapeno, seeded

1 cup diced mango (approximately ¾ of a mango)

2 cups low fat plain yogurt

½ teaspoon ground cumin

¼ teaspoon cayenne pepper

¼ teaspoon salt

Wash the cucumber. Shred the cucumber using a handheld shredder.Wash the jalapeno. Chop into small pieces. Puree the mango and pepper in a blender or food processor. Place the yogurt into a bowl and whisk until smooth. Add the puree and remaining ingredients and mix thoroughly.Cover and place in the refrigerator for at least 2 hours to allow the flavors to blend. Serve with the Curry Yogurt Chicken Kebabs. Can also stand alone as an appetizer served with raw vegetables or whole wheat pita chips.

Per serving: 60 calories, 1g fat, 0.5g saturated fat, 5mg cholesterol, 140g sodium,9g carbohydrate, 0g fiber, 5g sugars, 4g protein

Cucumber Mango Raita


shopping cartBy Sarah Glunz, MS, CNS

sweet newsTHe ABOUT

cHOcOlATeChocolate elicits a response unlike any other food. In fact, cacao – the ingredient that gives chocolate its characteristic taste – was once so revered that it was considered a food of the gods and used as a form of currency. But cacao in its purest form is dry and bitter, which is why sugar and milk are added to create a range of flavors from milk chocolate to rich, dark chocolate.

We know chocolate tastes good, but can it be good for you too? Here are some ways to make chocolate part of a healthy diet:

1 Choose dark instead of milk chocolate. Dark chocolate typically contains at least 50% cacao, so it also has

less sugar than milk chocolate – as much as 13g less per ounce.

2 Look for chocolate with the highest percentage of cacao. The higher the percentage of cacao, the higher the percentage of antioxidants. Cacao contains antioxidants called flavonoids, which may contribute to maintaining a healthy immune system as well as a healthy heart and brain. They also neutralize free radicals that may damage cells.

3 Watch serving size. Chocolate is not a low-calorie food, so be mindful about sticking to a 1-ounce serving.

4 Think beyond the bar. Cooking with chocolate isn’t limited to your favorite sweet dessert. Try using unsweetened cocoa powder, which is 100% cacao, to add richness to chili, stew, and grilled or roasted meats.

Dark Chocolate Muffins

1 cup whole wheat flour

1/2 cup chocolate whey protein powder (we used Designer Whey)

½ teaspoon salt

1 teaspoon baking powder

1 teaspoon baking soda

6 Tablespoons unsweetened cocoa powder

1/2 cup maple syrup

½ cup unsweetened applesauce

¾ cup skim milk

1 teaspoon vanilla

3 large egg whites (or 6 Tablespoons egg substitute)

¾ cup coffee yogurt, nonfat

½ cup dark chocolate, chopped (we used 72% cocoa)

½ cup walnuts, chopped

Heat oven to 325˚F. Coat muffin pan with nonstick spray. Combine flour, protein powder, salt, baking powder, baking soda and cocoa powder in a large mixing bowl. In a separate bowl, combine maple syrup, applesauce, milk, vanilla, egg whites, and yogurt. Add wet ingredients to dry ingredients and stir well to combine. Stir in the chocolate and walnuts. Fill the muffin cups ¾ full with batter. Bake for 20 minutes or until toothpick comes out clean.

Note: Protein powder can help to increase the protein and decrease the carbohydrates in a recipe. To make this recipe without protein powder, increase the flour to 1½ cups.

Makes 12 muffins Prep Time: 15 minutes • Cook Time: 20 minutes

Per serving: 180 calories, 6g fat, 1g saturated fat, 10mg cholesterol, 280mg sodium, 28g carbohydrate, 3g fiber, 7g protein

cHAlleNGe your THOUGHTS on cHOcOlATe!

Try these unexpected ways to include cocoa or chocolate in savory dishes:

• Mix cocoa powder with other dry spices and use as a dry rub for meats and poultry. Try our Cocoa Chicken in Meal Plan 1.

• Mix cocoa powder with other dry spices as seasoning over roasted vegetables.

• Add shaved bittersweet chocolate to tomato-based pasta sauces, BBQ or chili recipes for a smoky, slow cooked flavor.

• Mix a little in with vinegar-based salad dressing to help lower the acidity.

Don't be afraid to experiment.

Chocolate for breakfast? You bet!

Add a little unsweetened cocoa to your favorite smoky or spicy recipes and see what new flavors you uncover.

SPIcY:CayenneChili Pepper

SmOkY:ChipotleCuminPaprika

Spices that pair with chocolate:

{ {

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They are ‘catalysts’ in our body, which means they work to regulate many body processes and assist with delivering energy (from the foods we eat) to our cells.

According to National Health and Nutrition Examination Survey 2005-2006, Americans are not meeting their daily nutritional requirements with food and are falling short in some key vitamins and minerals such as calcium, vitamin E and magnesium. In fact, many of us are already taking a nutritional supplement. According to the Centers for Disease Control and Prevention, 40 percent of men and women in America are currently taking a multivitamin. A daily multivitamin can help fill in the gaps that may exist in one’s diet.

It is important to understand, however, that vitamin, mineral or nutritional supplements are not a substitute for a healthy diet. It is best to try to receive the nutrients we need from a variety of foods, and supplement accordingly. Supplementation may be especially important for certain individuals or special populations, such as older adults (over age 50), vegetarians/vegans, individuals with lactose intolerance or women who are pregnant or breastfeeding.

Remember, be sure to check with your physician or preferred health care provider before starting a supplement regimen. This is especially important if you are at risk for any health condition or disease, are pregnant, and/or are taking prescription medication. A daily multivitamin for your age/gender can be the foundation of a regimen. While it may help to do some research on your own, it is important to discuss your health history, primary health concerns, medication use, etc., with a trained health care professional, such as a registered dietitian, who can help customize a regimen for you.

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shopping cart By Larissa Chapkovich

after spending years garnishing your meal instead of being part of it, kale has found its way into the spotlight as a versatile, much-loved vegetable. And kale’s popularity is with good reason – it’s easy to prepare and packed with nutrition. Rich in vitamins A, C and K, which help to promote a strong immune system, kale is also a good source of calcium and potassium.

Kale chips may not look like regular chips, but even the pickiest eaters agree: they’re totally snack-worthy. Start with our recipe, then try flavoring your chips with different herbs and spices.

But first, massage kale leaves to break down tough tissues. This is as simple as it sounds: with ribs removed, rub kale with your hands. In minutes, you’ll notice darker, smoother leaves – a sign that the tissues (and bitter flavor) are tamed.

Since it retains its texture during cooking, kale makes a hearty addition to baked or slow-cooked meals.

Toss a handful of finely chopped kale leaves into a smoothie or add kale to your morning omelet.

A little oil, salt and pepper are all it takes to create a superfood side dish. Add variety with garlic, lemon juice and vinegar.

Bake the whole Bunch.

Serve aS a Salad green.

uSe in SoupS, StewS or caSSeroleS.

think BreakfaSt.

Make a SiMple Sauté.

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Kale ChipsMakes 6 1-cup servings Prep Time: 10 minutesCook Time: 10 minutes

Preheat oven to 400°F. Wash kale and dry with paper towels or in a salad spinner. Make

sure kale leaves are completely dry before baking since extra moisture prevents the kale

from getting crispy. Remove stems and tear leaves into small, bite-sized pieces. Spread

pieces on a rimmed baking sheet and drizzle with olive oil. Toss until well coated and

spread evenly on baking sheet so that no pieces are overlapping. Sprinkle with salt.

Bake for 10 minutes or until crisp.

ingredients:1 pound fresh kale

2 Tablespoons olive oil

½ teaspoon salt

Per serving: 70 calories, 5g fat, .5g saturated fat, 0mg cholesterol, 220mg sodium, 6g carbohydrate, 1g fiber, 0g sugars, 2g protein

a new green on the Scene

a healthier way to crunch![


Is your kitchen in chaos? Are your cabinets a catastrophe? If you’re not even sure what you might find in the back of your food storage area, it just might be time for a pantry raid!

Out with the old. Cream of mushroom soup from 2001: We’re talking to you. Nobody wants to feel wasteful, but when a food is past its prime, it’s time to go. Toss out the old or donate what you won’t use, then get cooking. Dedicate a week or two to using up what you can, then start anew with a fresh stock-up on things you really need for day-to-day use.

In with the new…within reason. Having a fully stocked pantry can make meal planning so much easier, but that doesn’t mean you need to stock up for an entire year. Focus on one season at a time: your food preferences most likely change as the weather does anyway, so stocking up too far ahead can easily result in unused foods. Stockpile soup ingredients, canned vegetables and baking supplies in the fall and winter, and keep things lighter with shaped pastas, salad ingredients, and lighter fare for spring and summer. Keep in mind: there is no food that doesn’t eventually spoil, and that includes rice, flour, grains, herbs and spices.

Proper storage is everything. All products in your pantry will benefit from being stored in a cool environment with no direct light. Don’t store edible items near sources of heat, steam or dampness. Feel the walls of your pantry to ensure there is no warmth from appliances like water heaters, ovens or refrigerator coils. Keep foods fresh by storing in airtight jars after opening, and take the time to rotate new products as you add them to your pantry so nothing gets forgotten.

Coupons and sales are one way to save money on your weekly groceries, but keeping an organized pantry with little to no waste is the #1 way to keep your grocery budget in check!

FOR APANTRY RAID?PANTRY RAID?

FOR A

By Wendy Cray Kaufmankitchen

OUT WITH

THE OLD!Check

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By Lisa Coleman, MS, RD, LDNkitchen

garlicGarlic is beloved throughout the world as an inexpensive culinary mainstay that complements countless dishes, sauces and marinades. It is even being studied for possible health benefits, including antioxidant and antifungal properties, as well as anticancer and antihypertensive effects.

So, what’s not to love? Well, there is the little problem of garlic breath…nobody likes that, right?

If you’re a garlic lover that isn’t so fond of smelling like a garlic lover, there is good news: the chemical compounds in garlic that cause its unique smell can be dramatically reduced by simply roasting it in the oven!

You’ll start with pungent, peppery cloves, and end with sweet, caramelized, spreadable cloves with a nutty, buttery flavor like no other.

roasty, toasty fresh from the oven!

how to roast garlic:Ingredients:

2 heads of garlic

2 teaspoons olive oil

Preheat oven to 400˚F. Cut ¼ inch off the pointed top of the garlic head (leave the bulb intact but expose the cloves). Place head, cut side up, in a small baking dish. Drizzle with olive oil. Roast until garlic cloves are soft and golden brown, approximately 45–60 minutes. Allow garlic to cool. Squeeze garlic from papery white skin.

what to do with it:

the possibilities are endless!

• Smear on warm, crusty bread• Whisk into a vinaigrette dressing• Blend into hummus or bean dip• Combine with basil, pine nuts, olive oil and Parmesan cheese to make fresh pesto• Mix into whole wheat pasta with olive oil and vegetables

Make a smart choice with Extra® gum for adeliciously simple way to stick to your resolutions!

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stopandshop.com • 17stopandshop.com • 17

By Mary Ann Moylan, RD, LDN, CDE and Chef Dan Keeblercelebration

ChOOsE

You may be surprised that with the right ingredients, a hearty chili can be as nutritious as it is delicious. Here are a few ways to pack your bowl with nutrient-rich flavor, while keeping fat, calories and sodium in check:

1) If using meat, make it lean. Chicken, turkey and extra lean beef are low in fat and cholesterol and high in protein. Since beans are also a good source of protein, you won’t miss out on this vital nutrient even if you make vegetarian chili.

2) Add a variety of fiber-filled beans, like kidney, pinto, garbanzo, navy and cannelloni. Fiber makes you feel full and slows the rate at which sugar is absorbed into the bloodstream, keeping blood sugar levels from rising and falling too quickly. Limit sodium from canned beans by rinsing before adding.

3) The more color, the better. Choose a variety of fruits and vegetables, including carrots, green peppers, onions and tomatoes, or even butternut squash, pineapple or pumpkin. This will boost vitamin, mineral and antioxidant levels, which promote a healthy immune system.

4) Spice it up! Chili powder and cumin give chili its traditional kick, but you can also use other herbs and spices to add flavor without adding fat or calories. Try a pinch of cayenne for extra heat or experiment with different seasonings like cinnamon, garlic and unsweetened cocoa powder for richer, more complex flavors.

chilichilia piping hot bowl of chili is a winter weather staple. Perfect for a game-day party or one-dish weeknight dinner, chili can be endlessly customized with different meats, vegetables and toppings.

fOr NutritiON with A kiCk

1½ lbs boneless, skinless chicken breast halves (or turkey breast)2 Tablespoons canola oil3 cups chopped yellow onion1½ cups chopped green peppers4 garlic cloves, minced2 Tablespoons chili powder1 Tablespoon ground cumin ½ teaspoon cayenne pepper2 (14.5 oz) cans diced tomatoes, with liquid

2 (10.5 oz) cans reduced sodium condensed chicken broth2 cups water1 (6 ounce) can tomato paste1 bay leaf2 (15 oz) cans reduced sodium garbanzo beans, rinsed and drainedSalt and pepper (optional)

White Chicken Chili

Makes 10 1½-cup servingsPrep Time: 10 minutes • Cook Time: 1 hour 20 minutes

Cut chicken into ½-inch cubes. Heat oil in large pot over medium heat. Add onion,

green pepper and garlic; cook over medium heat for 10 minutes or until onion is tender.

Add chicken, cook and stir constantly for 4 minutes or until chicken is lightly browned.

Add the remaining ingredients and bring to a boil. Reduce heat, cover and simmer for

40 minutes, stirring occasionally. Add beans. Cook, uncovered for 20 minutes, stirring

occasionally. Remove bay leaf before serving.


1 Tablespoon olive oil1 cup chopped green pepper1 cup chopped red or orange pepper 2 cups chopped onion1 cup sliced mushrooms3 garlic cloves, minced4 cups water, divided1 1/2 cups corn kernels, frozen or canned, drained and rinsed1 1/2 2 Tablespoons sugar2 Tablespoons chili powder

2 Tablespoons Worcestershire sauce2 cans (14.5 oz.) unsalted diced tomatoes, undrained1 can (15 oz.) black beans, rinsed and drained1 can (15 oz.) cannellini beans or white beans, rinsed and drained1 can (6 oz.) tomato paste½ cup (2 oz.) reduced fat shredded cheddar cheese (optional)

Vegetarian Chili

Makes 8 1½-cup servingsPrep Time: 10 minutes • Cook Time: 30 minutes

Heat oil in a large pot over medium high heat. Add peppers,

onion, mushrooms and garlic; sauté for 3 minutes or until

tender. Add 3 cups water, corn, sugar, chili powder,

Worcestershire sauce, tomatoes, black and cannellini

beans and stir to combine. Combine remaining cup of

water and tomato paste in a bowl, stirring with a whisk until

blended. Stir tomato paste mixture into bean

mixture. Bring to a boil, then reduce the

heat and simmer for 5 minutes or until

thoroughly heated. Ladle soup into

bowls. Top with cheese, if desired.

Per serving: 250 calories, 4g fat, 1g saturated fat, 5mg cholesterol, 560mg sodium, 42g carbohydrate, 10g fiber, 13g sugars, 12g protein

stopandshop.com • 19

ChECk Out Our sPiCY BEEf Chili

iN Our rECiPE CENtEr ONliNE!stopandshop.com

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$2.60

holidayholidayholidayshopping cart

heart healthy tunaCanned tuna is packed with protein, provides omega-3s, and is an easy ingredient to keep on hand. But when you think of serving canned tuna, is tuna salad the only dish that comes to mind? For a change, how about tuna patties, lightly seasoned and browned? Serve them plain, topped with a slice of cheese or on a bun with tomato and lettuce.

The Dietary Guidelines for Americans recommends eating about 8 ounces of seafood per week to promote heart health. Consistent evidence shows that the health benefits of eating seafood outweigh the health risks of methyl mercury found in seafood. Some types of fish and seafood contain lower levels so choose a variety of seafood, rather than just a few choices, to reduce the amount of methyl mercury you might consume. Canned tuna is an inexpensive, excellent source of lean protein that can be one of

your options.

eating healthy...on a budget!

Tuna patties

In a medium bowl, mix together all ingredients except cooking spray. Divide the

mixture into 4 parts and form each into a patty. Lightly coat a nonstick skillet

with cooking spray or oil and heat on medium high. Gently place the patties in

the pan and cook until browned, 3–4 minutes on each side. Serve hot. Serving

suggestion: Serve patties on buns with tomato slices, lettuce and mayonnaise.

Per serving: 130 calories, 2.5g fat, .5g saturated fat, 85mg cholesterol, 390mg sodium, 6g carbohydrate, 0g fiber, 1g sugars, 19g protein

Makes 4 3 oz. patties Prep Time: 10 minutes • Cook Time: 10 minutes

ingredients:2 cans (5 oz. each) chunk light tuna, drained

1 Tablespoon lemon juice

1/4 cup plain bread crumbs

1 large egg

1/4 cup sliced green onions

1/4 teaspoon ground black pepper

Cooking spray or oil

20 • stopandshop.com

Approximatecost per recipe

based on average price of ingredients

at Stop & Shop

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TURN ThE pagE FOR FUN WaYs TO REDEsIgN

FOR YOUR KIDs!

fruits & veggies


Make eating more fruits and veggies a family affair!

puddle Day Muffins

Makes 12 muffinsPrep Time: 20 minutes • Bake Time: 25-28 minutes

ingredients:¾ cup dried cranberries

2 cups whole wheat pastry flour (or white whole wheat or all purpose flour)

1/3 cup oatmeal

¾ cup brown sugar

2 teaspoons baking soda

2 teaspoons cinnamon

½ teaspoon allspice (optional)

1 teaspoon ground ginger

2 cups raw sweet potatoes, grated

1 cup crushed pineapple (juice pack), drained

½ cup unsweetened applesauce

1/3 cup sunflower seeds (or wheat germ)

3 large eggs

1/4 cup canola oil

2 teaspoons vanilla

Preheat oven to 375°F. Grease or spray a 12-cup muffin tin with cooking

spray. In a small bowl, cover the dried cranberries with water. Microwave

on high for 1 minute, then set aside. In a large bowl, whisk together flour,

oatmeal, sugar, baking soda, and spices. Stir in the sweet potatoes,

pineapple, applesauce and sunflower seeds (batter will be rather dry and

stiff). In a separate bowl, beat together the eggs, oil and vanilla. Add to

the flour mixture and stir until evenly moistened. Drain the cranberries

and stir them in. Fill muffin cups with batter. Bake 25–28 minutes, until a

cake tester inserted in the center comes out clean. Remove from the

oven, let cool for 5 minutes, then turn muffins out of tin to finish

cooling. Keep leftover muffins in the refrigerator. Heat in the

microwave for 30 seconds.

Per serving: 240 calories, 8g fat, 1g saturated fat, 55mg cholesterol, 240mg sodium,

36g carbohydrate, 5g fiber, 5g protein

Fruits and veggies are low in fat and provide fiber and an abundance of key nutrients. Researchers are also studying the role that plant chemicals (phytonutrients) have in reducing our risk of diseases like cancer and heart disease.

How about rethinking the ways you usually present fruits and veggies to your family? Having fun with your food is an easy way to include more fruits and veggies in your family meals and snacks.

Remember, when kids are involved in shopping for food and planning and preparing their meals, they’re more likely to eat and to try new things. Make eating more fruits and veggies a family affair!

Let your creativity shine with our ideas for easy, edible art and very veggie mix-ins. This food is (almost) too fun to eat!

peanut Butter Dippers

½ cup non-fat Vanilla yogurt ½ cup peanut butter¼ tsp cinnamon

Mix together in a small bowl. Use dip with banana chunks, apples, baby carrots or celery sticks!


potato Faces

Bake a potato, and then slice in half to create a blank face. Have everyone make their own funny potato face!

Veggie decoration ideas to get started: • Cherry tomatoes cut in slivers (mouth)• Carrot curls (hair)• Olives (eyes)• Broccoli or cauliflower (ears)• Avocado slices (nose)

prepare this frozen snack in 5 minutes!• Cut ripe bananas in one-inch chunks.• Put into a zip-top bag with enough orange juice to coat them (1/4 cup will do)• Shake to coat the chunks, pour off excess orange juice.• Lay flat to freeze.Your reward: frozen banana bites that havea milder taste than fresh ones and thetexture of ice cream. Eat with your fingers!

Younger kids can help clean, and older kids can help cut. Thread fruit onto toothpicks or wooden kabob skewers. Dip into fruited low-fat yogurt.

Fruits to start with:Mandarin orange piecesGrapesApple and pear slicesStrawberries

Frozen Banana Bites

FruityCaterpillar

• Stir leftover mashed or sweet potatoes into soups.

• Add pumpkin puree to smoothies or to muffins as part of the liquid ingredients.

• Grate broccoli stems and carrots into cole slaw.

• Lunch box treat: Top the peanut butter inside a sandwich with grated carrots. Kids love the surprise texture!

Veggie add-Ins

Pics on page 27


By Tracy Pawelskiholidayholidayholidaylifestyle

healthy KIDsSUMMITS


For more information about Stop & Shop’s healthy initiatives including those designed especially for kids, visit stopandshop.com/healthyideas.

Childhood obesity is a growing epidemic and a major health issue that continues to affect many of our customers and their families. For many, the decision to make healthy eating choices begins at the supermarket and Stop & Shop is committed to helping the community, especially our kids, make healthier choices.

As part of our leadership to connect parents, caregivers and kids to local resources and important nutrition and exercise information, Stop & Shop has hosted several free Healthy Kids Summits over the past year. Each event is open to the public and has been held both within our stores and also at local athletic facilities and health centers.

These interactive panel discussions are led by community leaders and health experts. Panelists have included nutritionists, pediatricians, school representatives, health nonprofits focused on youths, athletes and government officials. The main focus of the Healthy Kids Summits is how to make sure kids are getting

the nutrition and exercise their bodies need as they continue to grow both physically and mentally. Topics have ranged from how to combat obesity to improving school lunches to ways for kids to be active. In addition, some of the summits offer activities and exercises to get kids involved right there on the spot.

In-store and on our website, we provide customers and their families a variety of resources they need in order to make healthy choices. Healthy Ideas signage on our store shelves point customers to healthier items while they shop and this Healthy Ideas Magazine offers a variety of nutritious recipe ideas. Online, our web-based Passport to Nutrition program provides a means to educate kids on nutrition and living healthy lifestyles in a fun and interactive way.

By Thao Tran, Pharm. D. Candidate, Massachusetts College of Pharmacy, Boston

lifestyle

heart healtheffects of aspirin on

Impact on the heartAspirin has a wide range of benefits depending on the dose. In addition to reducing inflammation and relieving pain, studies have shown that low dose aspirin is beneficial for people who have had heart problems in the past related to high blood pressure, diabetes and high cholesterol. Aspirin works to reduce the risk of heart attacks and strokes by preventing platelets from coming together and forming clots, thus preventing arteries that carry blood to the brain and heart from being blocked.

Low-dose vs. High-dose AspirinThere are two strengths of aspirin available over the counter: Aspirin 81mg and Aspirin 325mg. The lower strength, Aspirin 81mg, could be taken daily to promote heart health. Higher doses, such as Aspirin 325mg, are used more to reduce pain and inflammation. According to The Journal of the American Medical Association, because Aspirin 325mg is a larger dose, it is associated with higher risks of stomach bleeding. Therefore, it is not recommended that high dose aspirin be taken daily for heart health.

Please contact your doctor to see if you need to be

on a daily dose of aspirin.

lifestyle

Are you sitting down? Chances are, the answer is yes. On average, we sit for about 8 hours each day. And more and more studies are concluding what we’ve already suspected – all that sitting isn’t good for our health.

Research has found that too much sitting – whether at your desk, at home on the couch or in a car – can be detrimental to your health. Prolonged sitting has been linked to a number of health conditions, including obesity, high blood pressure, elevated cholesterol, diabetes and cancer.

What’s more, while exercise and a balanced diet improve overall health, clocking 30 minutes at the gym can’t reverse the effects of being sedentary for long stretches of the day.

The bottom line? It pays to take a stand against sitting. Here are a few ways to make movement a bigger part of your day:

Walk and talk. At work, answer questions in person instead of relying completely on email. Hold on-the-go meetings, use restrooms on another floor or pace while you’re on the phone.

Rethink your leisure time. Catch up with friends over a walk instead of dinner and drinks and trade at least some of your screen time for extra activity, even if that just means getting up and moving around during commercial breaks.

Set reminders. Make it a point to take breaks at least once an hour, every hour. Use your phone or email to set alarms or appointments throughout the day. Then, use this time to stand, walk down the hall or get a drink of water.

take a stand againstsitting

Analyze your workspace. If space allows, move frequently used objects out of reach, forcing you to get out of your chair. Also consider sitting on an exercise ball (it’ll keep your core in motion) or look into the possibility of using a standing desk.

Sources: Patel, A.P., Bernstein, L., Deka, A., Feigelson, H.S., Campbell, P.T., Gapstur, S.M., Colditz, G.A., & Thun, M.J. (2010). Leisure Time Spent Sitting in Relation to Total Mortality in a Prospective Cohort of US Adults. American Journal of Epidemiology, 172(4), 419-429.

Van der Ploeg, H.P., Chey, T., Korda, R.J., Banks, E., & Bauman, A. (2012). Sitting Time and All-Cause Mortality Risk in 222,497 Australian Adults. Archives of Internal Medicine, 172(6), 494-500.

By Julia Mosemann

Americansalone consume

80 millionaspirin tablets

in a year.

stopandshop.com • 3332 • stopandshop.com32 • stopandshop.com

kitchenBy Sylvia Emberger, RD, LDN

focaccia

Focaccia

Makes 12 3-inch squares Prep Time: 20 minutes • Cook Time: 15 minutes

ingredients:1 envelope (2½ teaspoons) active dry yeast

1¼ cups warm (110-115˚F) water

1/2 teaspoon honey

5 Tablespoons olive oil, divided

1 ½ cups whole wheat flour

1/2 teaspoon salt

1½–2 cups all-purpose flour

Place yeast, water and honey in a large bowl. Stir to dissolve yeast and let stand 5–10

minutes or until foamy. Add 3 tablespoons of olive oil. Combine whole wheat flour, 1-cup

all-purpose flour and salt and stir into liquids, beating with a wooden spoon until flour

is mixed in. Turn dough out onto a work surface and work in enough of the remaining

all-purpose flour by hand to make very soft, but not sticky, dough. Knead for 10 minutes

until very smooth and silky. Wash and dry bowl, return to bowl and lightly coat dough

with oil. Cover and let rise at room temperature until doubled in size, about 1½ hours.

Coat a 10x14-inch baking pan with 1/2 tablespoon of oil. Punch down dough and

turn out onto a lightly floured surface. Roll dough out to a rectangle to fit pan, let rest

10 minutes. Carefully lift dough into pan and spread out evenly. Brush top of dough

with remaining 1½ tablespoons oil. Cover and let rise at room temperature until puffy,

about 45 minutes. During last 10 minutes, preheat oven to 425˚F. Make ½-inch deep

indentations over surface of dough using your fingertips. Bake for 12-15 minutes or until

golden brown. Cool slightly before slicing.


If you’re new to bread making, try focaccia. There are just a few ingredients and you don’t have to worry about shaping the dough into a loaf. Even experienced bread makers will find that focaccia is quick, easy to make and versatile! You can knead the dough by hand to better judge the texture and you’ll get a good workout in the process! If you choose to use a bread maker instead, take out the dough after it rises so you can roll it out and bake.

Focaccia is traditionally made with all-purpose white flour. This recipe uses some whole-wheat flour for added fiber and a heartier flavor. The texture will be a bit more dense, so add just enough all-purpose flour to form a soft dough that will bake up tender.

Parmesan Herb: Before baking, sprinkle dough with 2 tablespoons grated Parmesan cheese, ½ teaspoon dried oregano and ¼ teaspoon garlic powder.

Olive & Rosemary: after first rising, punch down dough and knead in ¼ cup chopped olives or 1 tablespoon chopped fresh rosemary or cloves from one head of roasted garlic.

Pizza: Before baking, sprinkle with 1/2 cup shredded mozzarella, top with a thinly sliced tomato, sprinkle with garlic powder, basil and black pepper. (Panini: split focaccia in half horizontally to make a sandwich. add desired fillings and grill in a skillet or Panini press).

variations:


By Melanie Mnichshopping cartJUST FOR kIDS!

MAGAZINE

We know that kids love learning how to make healthy choices, too,

so we’ve created a magazine just for them! It’s full of food facts, recipes, exercise tips

and more – all in a fun format designed just for kids.

FREE!

NEW COMIC

& ACTIVITY INSIDE!

Pick up your FREEcopy and get to know

the Passport Kids! We all learned about the four primary tastes in school: sweet, salty, sour and bitter. But since the 1980s, a new taste has been on the rise and experts now recognize it as the fifth primary taste. This taste is known as umami, which is a Japanese word meaning “pleasant, savory taste.” Umami is the flavor associated with most meats, fish, vegetables and dairy products. These foods are considered rich in the naturally occurring amino acid glutamate, which is what gives them their savory flavor.

Many times, we add spices, sauces or other toppings to our foods. While this isn’t necessarily a bad thing, it tends to take away from the natural flavors. Because umami blends well with the other four primary tastes, it can be difficult to recognize at times. Combining two or more foods that are rich in umami intensifies the savory, mouth-watering taste.

Put these items in your grocery cart and try our recipe for Beef and Mushroom Teriyaki to savor the flavor of this “new” taste firsthand!

meat: seafood: veggies: misc:BeefPorkChicken

TunaCodShellfish

TomatoesMushroomsPotatoesCarrotsOnions

Parmesan CheeseSoy sauce Soy products

savor the flavor

Beef & Mushroom TeriyakiMakes 4 10 oz. servingsPrep Time: 25 minutes • Cook Time: 15 minutes

Prepare rice according to package directions for 2 cups cooked

rice. Heat olive oil in a large nonstick skillet over medium-high heat,

add beef and cook until it's well browned, stirring often. Pour off any

fat. Add the onions, carrots and mushrooms to the skillet and cook

for 2 minutes or until carrots are tender, but still slightly crisp. Stir the

cornstarch, broth, soy sauce, brown sugar and garlic powder in a small

bowl until the mixture is smooth and add to meat and vegetables.

Cook and stir until the mixture boils and thickens. Serve the beef

mixture over the rice.


ingredients:2 cups cooked rice

2 teaspoons olive oil

1lb boneless beef sirloin steak or beef top round steak, 3/4-inch thick, cut into very thin strips

½ cup chopped green onion

2 cups sliced carrots

2 cups chopped shiitake mushrooms

2 Tablespoons cornstarch

1 cup low-sodium beef broth

1 Tablespoon lite soy sauce

1½ teaspoons brown sugar, packed

1/2 teaspoon garlic powder

umami:

Normally, we consider foods that have a savory taste more satisfying, so including them in your diet could help you feel fuller longer.


NEw

LooK!

Fresh just got

fresher!Same great quality, fresh new look! Find new packaging of Stop & Shop Brand products in our produce department & throughout the store!

Stop & Shop Brand Fresh Salsa. Available in 8 varieties!

featuring

startfreshGET OFF TO A2013

set a goal of eating more fruits and veggies every day.

here are our top 10 suggestions for how to make it happen:

Not a veggie fan? Focus on what you DO like, and go from there. Love lasagna? add zucchini. Dig mac & cheese? add squash puree.

Roast or grill both vegetables and fruits to bring out their natural sweetness. The caramelized flavor will have you looking at them in a whole new light.

Picky eaters at home? Don’t underestimate the power of the fun factor. Turn broccoli

into a forest with Parmesan “snow” or arrange veggies in a rainbow shape, then talk about

the importance of each color.

shred carrots or zucchini into burgers, meatloaf, and baked

goods. When it comes to veggies, more is more!

1 2

4

3

Thinking about trying organics? start with

the items you eat most frequently. Look for

Nature’s promise, our exclusive line of natural and organic products,

including fresh produce!

5Focus on vegetables as your main dish, but think beyond salads. Vegetable stir-fries and hearty soups and stews can include numerous

veggies while satisfying even the biggest appetite!

While it’s not recommended to drown your veggies in sauces or cheese, a little can go a long way in making the same old sides seem new again. Try a sprinkle of parmesan, a squeeze of lemon, some slivered almonds or orange zest.

Vegetable purees make a great thickener.Use potatoes, sweet potatoes or butternut squash to add flavor, texture and nutrition to your one-pot meals!

67

most of all, make fruits and veggies accessible. If they’re not in your fridge, you won’t eat

them! keep pre-washed, pre-cut veggie sticks and fruit salad in a clear container so you’ll be

reminded to grab yourself a healthy snack!

10

9

If you’re short on time, turn to vegetables that are easy to clean and prepare, like baby carrots and grape tomatoes. Or, look for pre-cut, ready-to-cook vegetables in the Produce Department.

8

Don't miss your chance to

WIN FREE pRODUCE FOR a YEaR!

see back cover for details...


Healthnotes offers comprehensive, science-

based health and lifestyle information. Written

with you in mind, Healthnotes answers

common health questions with credible,

easy-to-understand information. Healthnotes

is edited by physicians who review over 550

scientific and medical journals to keep content

current, factual and balanced.

stopandshop.com/healthyideas

WIN FREE pRODUCE

FOR a YEaR!

startfresh2013GET OFF TO A

Which products are healthy Ideas?

All fresh produce(Excluding coconuts and avocados)

All items labeled with the Healthy Ideas shelf tag.

Look for this tag throughout the store!

No purchase necessary. Legal residents of MA, RI, CT, NH, NJ or NY 18 or older are eligible. Valid from 12/28/12 to 1/31/13. Odds of winning depend on number of entries. Restrictions apply. See stores for details or visit

stopandshop.com/healthyideas

We’re here to help with your chance to win FREE produce for a year! Just purchase 10 Healthy Ideas® labeled items in one transaction with your Stop & Shop Card, and you’ll be automatically entered to win a year’s worth of produce! ($1000 value)

umami? what's · academy of nutrition and dietetics showed that added fiber might not promote...

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