free!...danna korn or the gluten intolerance group’s website at while gluten-free baking takes...

FREE!

SPRING 2012

all-natural

gluten-free?living

25 freshfresh

recipes

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healthier Passover

your guide to a

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contents SPRING 2012

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

• Managing your Cholesterol

• A New Spin on Picnics

• Summer Safety for Kids

38

Healthy Ideas for your...

19

Save more on your spring recipes when you choose our brand of quality products...for less!

EDITOR-IN-CHIEFShirley Axe

MANAGING EDITOR Melanie Mnich

CREATIVE MANAGERJustin Keller

CREATIVE DESIGNDana Leeper Mike Broccio

COPY EDITORSWendy Cray Kaufman

Julia Mosemann

CONTRIBUTING WRITERSSylvia B. Emberger, RD, LDN

Sarah Glunz, MS, CNSValerie Waters, RD

Lisa Coleman, MS, RD, LDN Kathy Wickert Tracy Pawelski

Sylvia Warner, M.Ed, RD, LDNChef Brandi Pratt

Mary Ann Moylan, RD, LDN, CDEWayne Meyer, MD

Wendy Cray KaufmanWayne Pinover, MD

Melanie MnichDawn Clausing, RD, LDN

Chef Dan KeeblerJuris Germanas, MD

Andy Markievich, PharmD, R. PhJ. Michael McGowan

OUR HEALTH PARTNERSAdventist Healthcare, Rockville, MD

Abington Memorial HospitalCarroll Hospital Center

PHOTOGRAPHYAlysha Yoder

Brian Donnelly Studio

CONTACT US: Giant Food

Consumer Affairs Department1-888-469-4426giantfood.com

Go To

giantfood.comfor more Healthy Ideas!

Lifestyle 4 Gluten-Free Lifestyle

6 The Mysteries of Fibromyalgia

10 Prostate Cancer Screening Guidelines

18 The Right Fuel for Runners

28 Mission: Renewal

36 Earth Day, Every Day

Kids 9 It's All About Flavor, Baby!

14 Building Healthy Kids with Dairy

30 Color Me Natural

Shopping Cart 8 Asparagus: A Sign of Spring

27 Herb is the Word

34 Eggs: Separating Myth from Fact

Kitchen 5 Gluten-Free Baking

19 Simply Sauté

20 Eating Healthy on a Budget: Spinach

32 Taste of the Mediterranean

Celebration 12 Ham 101

16 Passover: A Healthier Take on Tradition

Family 33 Pain Relief

37 Allergy Basics

38 Clean Sweep

it's a spring thingBrighter days, warmer nights and budding blooms all signal the start of a new season. Spring is here and we’re ready to breathe some new life into our tired wintertime routines!

Get inspired with fresh ideas for planning your holiday feast, choosing a post-workout pick-me-up and adding some spice to bland baby food. We’re also featuring fresh, in-season produce that will help you add flavor to any dish.

And don’t forget to check up on your health! Learn the basics of gluten-free living, get a primer on pain relief and review the signs and symptoms of fibromyalgia all within these pages.

So spring into the season with Healthy Ideas for you and your whole family!

kitchenBy Sarah Glunz, MS, CNS

You may have heard of a gluten-free diet or even seen some gluten-free products at the grocery store, but you may still have questions about what it is and who should use it. Here are some simple answers to common questions about a gluten-free lifestyle.

{gluten-freelifestyle

What is gluten? Gluten is a mixture of proteins called prolamins that are found in wheat, barley and rye relatives of these grains such as spelt, triticale or kamut.

Where is gluten found? Some fairly obvious gluten-containing foods are bread, pasta, crackers, cookies and beer. Oats are typically avoided as well due to cross-contamination. But it may surprise you to learn that licorice, soy sauce and even some vitamins and medications may use additives, flavorings, fillers and binders made from gluten-containing grains.

Who should follow a gluten-free diet? Celiac disease is a genetic, autoimmune disease that affects 1 in 133 people in the United States and is considered one of the most under-diagnosed diseases. Because the lining of the small intestine is damaged by gluten, symptoms are widespread and may include digestive problems such as diarrhea and bloating as well as fatigue, joint pain, depression, anemia, low bone density and weight gain or loss. The only treatment for celiac disease is a lifelong gluten-free diet. The good news is that this way of eating helps to heal the small intestine and alleviate the symptoms.

A gluten-free diet is also used for gluten intolerance and, with reported success, for conditions such as autism and ADHD.

What can someone on a gluten-free diet eat? In addition to gluten-free alternatives for bread, pasta, crackers and cookies, foods such as fresh fruits and vegetables, beans and lentils, dairy products, fish, poultry, meat, nuts and seeds, and grains such as rice, quinoa and buckwheat are also gluten-free. Gluten-free resources and products are now more available than ever. Even mainstream food manufacturers such as General Mills, Betty Crocker and King Arthur are appealing to the gluten-free community with their products.

If you need to follow a gluten-free diet, it is very important to read every label every time to ensure that the products you are buying are safe. Look for the words gluten-free on the label and read the ingredient list for wheat, barley, rye and oats or related grains. Call the food manufacturers for more information if you are not sure.

For more information on leading a gluten-free lifestyle, visit a nutritionist or check out resources such as the book Living Gluten-Free for Dummies by Danna Korn or the Gluten Intolerance Group’s website at www.gluten.net

While gluten-free baking takes practice and patience, you can begin creating delicious gluten-free cakes, pies, cookies and even breads with the following tips:

3 cups gluten-free white rice flour 3 cups gluten-free potato starch (not flour)3 cups gluten-free cornstarch1 cup gluten-free tapioca starch1 cup gluten-free corn flour3 Tablespoons xanthan gum

Sift ingredients together. Store in an airtight container in the refrigerator or freezer. Can be used for an equal amount of all-purpose flour in most recipes. Once you have mastered baking with these flours, consider experimenting with teff, quinoa, buckwheat, bean flour, almond meal and flaxseed.

To improve the taste and texture of your favorite gluten-free baked goods, consider adding xanthan gum, which replaces the properties of the missing proteins in gluten-free flours.

By Lisa Coleman, MS, RD, LDN

Per serving: 170 calories, 11g fat, 2g saturated fat, 25mg cholesterol, 105mg sodium, 17g carbohydrate, 3g fiber, 9g sugars, 5g protein

Ingredients:1 1/3 cups slivered almonds

1/4 cup cornmeal

1/4 cup ground flaxseed

1/4 teaspoon kosher salt

1/4 teaspoon baking soda

1/2 teaspoon cinnamon

2 Tablespoons granulated sugar

1 medium banana, very ripe

2–4 Tablespoons milk

1½ Tablespoons butter, melted and cooled slightly

2 Tablespoons honey

1 egg

1 teaspoon pure vanilla extract (gluten-free)

1 cup sliced fresh strawberries

Gluten-Free Strawberry Banana Muffins

Preheat oven to 325°F. Line 10 cups of a muffin tin with paper liners. In a coffee grinder, blender or food processor, finely grind almonds, 1/3 cup at a time. Put each portion through a sifter to separate the fine powder from the larger chunks, then re-process until all almonds are finely ground (can be the size of coarse salt down to the size of fine powder, but be careful not to process too much or you will get almond butter). In a medium bowl, whisk together cornmeal, flaxseed, salt, baking soda, cinnamon and sugar. In a measuring cup, mash banana with a fork until smooth. Add enough milk so banana and milk combined measure 3/4 cup. Add butter, honey, egg and vanilla; mix with a fork until fully blended together. Add banana mixture to dry mixture and stir until incorporated. Add strawberries and fold in quickly, until just evenly mixed in. Divide batter among lined muffin cups.Bake muffins for 30 minutes, or until slightly firm to the touch, and just beginning to brown on top. Serve warm.

Makes 10 muffins • Prep Time: 20 minutes Cook Time: 30 minutes

When you start baking gluten-free, choose alternative flours–mixtures of rice, tapioca, potato flours, cornmeal and starches. Try our recipe for Gluten-Free All-Purpose Baking Flour. It makes a large batch that can be stored in the freezer for 12–18 months.

Gluten-free cake and bread batters won’t look the same as the batter of the original recipe. They are often runnier and stickier than their gluten counterparts, but they still turn out delicious!

Avoid cross-contamination when you bake gluten-free foods by using separate utensils and separate cooking surfaces.

Look for our new

GLUTEN-FREE logo

on product shelf

tags throughout

the store!

lifestyle

giantfood.com • 5

lifestylelifestyle

4 • giantfood.com

lifestyle

buy in season!

cherriesGreat in smoothies or ice cream sundaes. Cherries also make a delicious addition to savory dishes like chicken or pork.

strawberriesSlice them in salad, or puree and mix with seltzer for a refreshing spritzer.

Add thin slices to your sandwich for a peppery kick.

radishes

Steam slightly, then blend with olive oil, garlic and Parmesan cheese for a quick, fresh pesto. Toss with pasta or spread on baguette rounds.

peas

Simply steam and serve with your favorite dip for an easy and elegant side dish.

artichokes

Fruits and vegetables are at their peak, both in flavor and

nutrient value, when they're in season. Plus, the price is

often lower and availability is high, making it even easier

to get more servings of fruits and veggies every day!

try these spring picks!

there are lots of reasons to

6 • giantfood.com giantfood.com • 7

Provided by Wayne Meyer, M.D., Internal Medicine Specialist at Shady Grove Adventist Hospital, Rockville, MD

Fibromyalgia is a relatively common, painful condition that is often surrounded by controversy. There are no clear physical changes. There is no blood test, X-ray or scan to prove its presence. There is no objective measure of the process to follow to determine the benefit – or lack thereof – of treatment. The people who have it usually look well, but can complain about how poorly they feel.

Fibromyalgia is characterized by body aches that occur only in certain areas or can be widespread, and by problems with energy, thinking and mood. Most people with fibromyalgia have fatigue to some degree. The fatigue can be mild to quite profound. Thinking

fibromyalgiaof the general population isaffected byfibromyalgia

can be muddled, and focus and concentration can be difficult. Depression is very common.

The cause of fibromyalgia is unknown. It was initially thought to be related to inflammation or irritation of the muscles and joints, but these remain normal. The aches and pains typical of fibromyalgia are now felt to be related to a change in the perception of pain.

Fibromyalgia is diagnosed by finding tenderness at very specific locations across the body, though it can often be diagnosed by history alone, in combination with several simple blood tests to be sure that one of several other conditions is not present. There is usually no need to do expensive testing or to see multiple specialists. A primary care physician or a rheumatologist often makes the diagnosis, and either can take the lead in the treatment.

Treatment of fibromyalgia, which can be challenging because of the difficulties in monitoring the progress of the condition, is multifaceted. Physical therapy is usually involved, either formally or in carefully graded exercise, to gradually increase tolerance. Exertion is difficult to manage, as too much can cause the symptoms to flare and too little will cause the condition to worsen. Maintaining a balanced diet by eating healthy portions of fruits, vegetables, whole grains, lean proteins and low-fat dairy is also essential to good health.

When it comes to medications, there has been mixed success. Some medications that do appear to show promise work on the way nerves process information. Antidepressants can usually help, especially because of the high level of depression seen in this population. Counseling is always helpful, especially in aiding in the realization that the condition is chronic and will not substantially improve over time.

Pain medication does not work, and should be avoided. Narcotics, should never be used.

Fibromyalgia is remarkable for how little is actually found in a condition that causes such extensive symptoms. The process is chronic, and people who have it learn to understand and live with it. Making the diagnosis can be helpful in allowing those with fibromyalgia to focus on how they will deal with the everyday problems they now have, and to avoid unnecessary testing or treatment.

2 4%TO

the mysteries of

By Elizabeth Pivonka, Ph.D, RD,President and CEO of Produce For Better Health

shopping cart kidsBy Sarah Glunz, MS, CNS By Wendy Cray Kaufman

As spring blooms, we begin to reintroduce a wider variety of vegetables to our diet, especially green ones like asparagus. Interestingly, asparagus isn’t always green – you can find purple and white asparagus too! There are a few differences in these three varieties of asparagus. The first difference is flavor. White asparagus has a more delicate, less bitter flavor than green or purple. It also has a more tender texture. The second difference involves phytonutrients. Green asparagus gets its color from chlorophyll and purple asparagus from anthocyanins, both of which are powerful antioxidants. Because white asparagus is grown without light, it does not contain these colorful antioxidants. Whichever type of asparagus you choose, each one is low in calories, sodium, cholesterol and fat, as well as a good source of Vitamin A, Vitamin C and folate.

Ingredients:1 cup water

¾ cup couscous, uncooked

1 bunch fresh asparagus, trimmed and cut into 2-inch pieces

½ cup green or red peppers, chopped

½ cup cherry tomatoes, halved

¼ cup reduced fat feta cheese

For Dressing:2 Tablespoons extra virgin olive oil

1½ Tablespoons lemon juice

1 teaspoon dried oregano

¼ teaspoon salt

Asparagus Couscous Salad

In a saucepan, bring water to a boil. Stir in couscous. Remove from heat, cover and let stand for 5 minutes. Fluff with a fork and let cool for 10 minutes. While couscous is cooling, blanch the cut asparagus by placing in a large pot of boiling water. Cook asparagus until it turns bright green, about 2–5 minutes. Remove asparagus from pot with a slotted spoon and place in large bowl of ice water. Remove from water and dry. In a small bowl, whisk together the dressing ingredients. In a large bowl, combine all ingredients; mix well. Cover and refrigerate.

Makes 6 servings • Prep Time: 20 minutes Cook Time: 5 minutes

Per serving: 120 calories, 6g fat, 1g saturated fat, 5mg cholesterol, 160mg sodium, 15g carbohydrate, 2g fiber, 4g protein

Remember these simple tips:

• When buying asparagus, look for firm stalks with closed, dry tips and no odor.

• Trim the bottom fourth of the asparagus stalk which tends to be tough and stringy.

• Asparagus is great eaten raw! The texture is best if it is cut into thin slices or marinated in oil and vinegar. It can also be blanched or lightly steamed prior to adding to a cold salad. Try the recipe above for a spring picnic!

• Store in the refrigerator in an air tight bag, for up to 7 days.

• Whether you steam, roast, broil, sauté or grill, cook it al dente, never overcook!

Who says baby food has to be boring? Shake things up with a visit to your spice rack to add interest and flavor without sugar or salt – it’s fresh, healthy flavor at its best!

Introducing stronger flavors is enough to make any new parent a little nervous, but rest assured, there is no reason baby’s first foods need to be bland. The use of herbs and spices can help your baby develop a varied palate right from the get-go, which can help you avoid those “picky eater” problems and lead to a lifetime of better eating habits. In many cultures, highly spiced food is the norm and baby food is no exception. In fact, if you’ve been breastfeeding, your baby is probably familiar with many different tastes already, as the flavors of many herbs, spices and other foods are transmitted in breastmilk.

According to the American Academy of Pediatrics, the ideal time to introduce solids to your baby is between 4–6 months of age. Once you’ve introduced a variety of beginner foods, you can start experimenting with herbs and spices. Taste as you go to make sure it’s just right for your little one’s tiny taste buds.

Be sure to introduce spices, herbs and other seasonings one at a time in small amounts and watch carefully for rashes, digestive upsets or any indication of a reaction or sensitivity. Avoid extracts, such as vanilla, that contain alcohol. If you have any concerns about the introduction of herbs and spices to your baby’s diet, consult your pediatrician.

Ready to amp up the flavor in your baby’s food? Here are a few of our favorite spice/food matches to get you started:

cinnamon

dill

basil

cardamomnutmeg

rosemary

curry

oregano

garlic

applesaucesweet potatoessquashbananasyogurtoatmealrice

saucespastavegetablessoup

saucespizzavegetablessoupricequinoa

puddingcarrotssquashricebananasyogurt

chickenfishpotatoescarrots

lentilsbeansvegetablesrice

sweet potato yogurtbananas applespears

saucespizzameatballsvegetables

fishdipssaucespotatoes

asparagusa sign of spring baby!

it's allabout

flavor,

8 • giantfood.com giantfood.com • 98 • giantfood.com

lifestyleBy Wayne Pinover, M.D., Co-Director, Abington Memorial Hospital Prostate Evaluation Program


Early cancer detection through screening has been a basic tenet of cancer care for decades. The principle is simple; cancers that are detected at an early stage tend to be more curable than those at an advanced stage. In the case of prostate cancer screening, much controversy has been brewing regarding a test to find early prostate cancers.

Screening for prostate cancer is quite simple. It involves undergoing a digital rectal exam by your physician and having blood drawn for a PSA (prostate specific antigen) test. PSA is a protein manufactured by the prostate gland that is also present in the bloodstream. Men with a normal PSA result (less than 4) typically have a very low risk of having prostate cancer. Men with a PSA level over 4 are at an increased risk of having prostate cancer and may require more testing. However, the PSA test is not perfect, as there can be other reasons for having an elevated PSA other than prostate cancer. These include older age, benign (non-cancerous) enlargement of the prostate, urinary tract infection, prostate stones and trauma.

Much confusion was generated recently when a government health panel, the United States Preventative Services Task Force

(USPSTF), recommended that healthy men should not undergo the PSA test. The Task Force believes that there is a lack of data demonstrating that prostate cancer screening saves lives. Other medical groups acknowledge the lack of good studies, but recommend that physicians discuss the benefits and risks of screening with men between the ages of 50 and 75.

The benefits of screening include finding prostate cancer at an early stage and undergoing treatment that will cure the cancer. The risk is that screening may detect a slow-growing cancer that may never cause a problem, but is treated nonetheless. The risks of treatment for prostate cancer include erectile dysfunction (ED), urinary leakage and bowel changes.

Should you or your loved one be screened for prostate cancer? The decision to have the PSA test should be based on many factors, including age, race, family history and personal health history. In all cases, a discussion with your primary care provider regarding the risks and benefits of prostate cancer screening is the best way to reach your decision.

Prostate Cancer Screening Guidelines

10 • giantfood.com

celebrationBy Melanie Mnich

Ham isn’t just for the winter holidays. It can be the focus of many springtime celebrations, including Mother’s Day, graduations and picnics! With all of the different varieties available, it can be complicated to choose which kind of ham is best for the size of your gathering, your carving preparation skills and your personal tastes. Follow this guide to help you select the perfect ham for your celebration.

Whole Uncut Ham: Includes both the shank and butt of the leg and is great for larger groups. A 14-pound ham will yield about thirty to forty 3-ounce servings. This would be great for a buffet option.

Spiral Cut: Available in whole or half sizes and bone-in or boneless, these cuts are pre-sliced in a spiral pattern to make serving easier. They provide a wonderful presentation and are the perfect choice for any kind of celebration. Be careful not to overcook because the pre-slicing makes it easier for moisture to escape!

Ham Steaks, Slices and Cubes: Ham comes in a variety of other cuts as well. You can grill ham steaks, make delicious sandwiches for parties with ham slices, or add ham cubes to salads or quiche.

Half: Half hams can either be the butt or shank of the leg and are better for more mid-sized festivities. The shank portion contains the leaner meat and (if bone-in) is easier to carve as it only contains one bone. The butt portion contains the meat with more fat and (if bone-in) contains two bones, making it a bit more difficult to carve. Whichever you choose, look for labels with either “butt half” or “shank half” as that is an indicator that the best parts of the ham, the center ham slices, were not removed. If the label says “portion,” those center slices were removed.

Country Ham: This particular ham is cured with a salt/pepper seasoning and often referred to as a “garage ham” because it does not have to be kept under refrigeration. Many varieties are offered either boneless or bone-in and whole or half. These items are popular in Virginia and the Carolinas.

cuts of ham

Bone-In: Can be whole or half sizes. Although bone-in hams are more difficult to carve, they have more flavor than other varieties. They yield two to three 3-ounce servings per pound.

Semi-Boneless: Can be whole or half sizes. Only the center bone is left in the ham, providing more meat and making it easier to carve while still maintaining the flavor held by the bone.

Boneless: Can be whole, half or even smaller sizes. All bones are removed from the ham, as well as a large portion of the fat, making it a leaner choice. It is also the easiest to carve, aside from pre-sliced spiral cuts.

Before cooking, ham is often soaked in, or injected with, brine consisting of water, salt, sugar and other seasonings. Since the curing process adds sodium, balance your meal by choosing smaller portions of ham (2–3 ounce/serving) and adding fruits, vegetables and whole grains. Also look for low-sodium varieties.

No-Water Added: These hams are injected with a very low amount of water, so low that it all sweats out during the smoking process.

Water Added: These hams have a larger percent of water added (12–15%). This ham does not heat well; it loses moisture in the oven affecting its texture. It is best when it is sliced thin and served cold in sandwiches.

With Natural Juices: Only a small amount of water is added during curing (7–8%). It retains its moisture very well, making it a popular choice.

With all of the different varieties, the easiest and safest way to know how long you need to cook your ham is to thoroughly read the label for cooking instructions.

Cook and Serve: These hams have been partially cooked by the smoking process. You need to cook this ham until the internal temperature reaches 160°F for it to be safe to eat. However, there is no need to brine or smoke this ham as that process has already been completed before packaging.

Ready to Eat: Most hams you find in the grocery store are already cooked and can be eaten right out of the package. Most people warm these hams slightly before serving, but they can be served cold as well.

unique offerings curing process cooking methods

Try our delicious mango-ginger glazed ham recipe in the Easter meal plan on page 21!

ham101


Try our Giant ham for great qualityand great value!

giantfood.com • 13

That’s the message to parents from leading health and nutrition experts, which can be found at ChooseMyPlate.gov, the federal government’s most recent dietary guidance website. Dairy’s prominence in MyPlate demonstrates good nutrition that you can easily put to work for your family. Ironically, though one in three children is overweight or obese, most kids still aren’t getting key nutrients that are important for good health and proper development—in essence, today’s kids are both overweight and undernourished. Dairy’s unique nutrient package positions it perfectly to help close that nutrient gap, while providing the great taste kids want with the good health they need!There’s a well established link between good nutrition early in life and less risk of obesity-related diseases later on. Leading health and nutrition experts agree—low-fat and fat-free dairy foods are an essential part of good nutrition for kids and adults.

Consider this… • Milk, cheese and yogurt supply three “shortfall” nutrients that most kids and adults miss out on – calcium, vitamin D and potassium. • Flavored milk contains the same nine essential nutrients as white milk, including bone-builders: calcium, vitamin D and protein. • 3 servings every day of low-fat or fat-free dairy can help lower the risk of high blood pressure, heart disease and diabetes.** • Low-fat and fat-free milk, cheese and yogurt are delicious and nutrient-rich, offering more nutrition in every bite.

As parents, most of us would do just about anything to safeguard our children’s health. Did you know that a nutritious diet including three servings* of low-fat and fat-free dairy foods should take a leading role in your effort?

building healthy kidswith dairy

* Daily recommendations are: 3 cups per day for those 9 years and older, 2 ½ cups for children 4 to 8 years, and 2 cups for children ages 2 to 3. ** U.S Department of Health and Human Services and U.S. Department of Agriculture. Dietary Guidelines for Americans, 2010. 7th Edition, Washington, DC; U.S. Government Printing Office, January 2011.

Kids are more likely to drink milk if you do, so drink up! Whether you’re 6, 36 or 66, you never outgrow your need for calcium and the other nutrients in milk!

parents,be a good role model.

Per serving: 180 calories, 2g fat, 1g saturated fat, 10mg cholesterol, 210mg sodium, 26g carbohydrate, 2g fiber, 14g protein. 70% Daily Value for calcium.

Ingredients:1 cup fat free milk

1/2 cup fresh strawberries

4 ounces low-fat plain yogurt

Strawberry Sunrise Breakfast Smoothie

Combine all ingredients in blender. Blend until very smooth.

Recipe from Milk Processor Education Program - MilkPEP

Makes 1 12-ounce serving • Prep Time: 5 minutes

• Banana & Blueberry

• Mango & Pineapple

• Raspberry & Peach

(Fruit should total 1/2 cup)

get creative...

add 1 tbsp of ground flax seed for a boost of nutrition!

experiment with your favorite fruit combinations!

kidsBy Dawn Clausing, RD, LDN

for Mid-Atlantic Dairy Council

*

substitute strawberries with your child’s favorite berry.


celebration

PassoverPassover, one of the most important celebrations in the Jewish faith, commemorates freedom from slavery and the exodus from Egypt. The entire family gathers around the table for the ritual Passover Seder to retell the story in a book called the Haggadah, ask questions, sing songs and enjoy the ritual meal.

Food is certainly central to the holiday, and as stated in the Haggadah, “Let all who are hungry come and eat.” To bring your family’s traditional dishes to the Seder table, while eating healthy as well, try one or more of these tips:

• Incorporate healthy whole grains that are kosher. Make matzo brei using whole-wheat matzo.

• Instead of heavy oils or chicken fat, season dishes with fresh herbs, spices and lemon juice.

• Serve poultry or salmon as a delicious main dish.

• Bake matzo stuffing outside the chicken or turkey so it doesn't absorb all the grease that drips out of the bird as it cooks.

• When sautéing onions for gefilte fish, reduce the fat by using less oil.

• Add color to your table with delicious salads, like the tomato & cucumber recipe below!

• Create a grilled vegetable platter of mushrooms, asparagus, zucchini, squash and onion.

• For easy desserts, buy Kosher for Passover cake and top with fresh berries. For a low-fat option, serve a large colorful bowl of fruit.

{ A healthier take on tradition

Ingredients:2 cups quartered cherry tomatoes

1/4 cup chopped mint, divided

2 teaspoons fresh thyme leaves, divided

1/2 teaspoon sea salt

Ground black pepper to taste

1 teaspoon lemon zest

1 Tablespoon fresh lemon juice

2 Tablespoons extra-virgin olive oil

1½ cups chopped cucumber

1 cup chopped yellow bell pepper

1/4 cup sliced scallions

1/2 cup sliced black olives

Ingredients:4 large eggs

1/2 teaspoon kosher salt

Ground black pepper to taste

2 sheets whole wheat matzo

1/2 cup hot water

1/2 teaspoon vegetable oil

1/2 teaspoon cinnamon

1 teaspoon brown sugar

Tomato and Cucumber Salad Sweet Matzo Brei

Cut up tomatoes and place in medium-sized bowl. Add half of the mint, 1 teaspoon thyme, salt and pepper, and mix well. In a small separate bowl, combine lemon zest, lemon juice, olive oil, remaining mint, remaining thyme, and more fresh ground pepper. Allow dressing to sit for 30 minutes. In a large bowl, combine cucumbers, peppers, scallions and olives, then add tomatoes and mix well. When ready to serve, whisk the dressing until well mixed and gently add to the salad.

In a small bowl, mix together eggs, salt and pepper and set aside. Break matzo sheets into pieces into a medium bowl, pour hot water over matzo pieces and stir gently for about 30 seconds until all pieces are moist but still firm. Pour matzo in a strainer and drain surplus water. Place moistened matzo back into medium bowl, combine with egg mixture and mix well. In a medium frying pan, heat vegetable oil over medium heat. Add matzo mixture all at once and when egg starts to set, stir and brown other sides. Cook through until well done but still soft. In a small bowl, mix together cinnamon and brown sugar and sprinkle on top of each serving. Top matzo brei with your favorite jam or maple syrup, optional.

Makes 6 3/4-cup servings • Prep Time: 30 minutes Makes 4 1-cup servings • Prep Time: 5 minutes Cook Time: 5 minutes


Per serving: 130 calories, 6g fat, 1.5g saturated fat, 185mg cholesterol, 310mg sodium, 13g carbohydrate, 2g fiber, 1g sugars, 8g protein

Check out ourPassover mealplan on page 23.

Happy Passover!

Passover is the celebration of spring, so be sure to include plenty of fresh fruits & vegetables throughout your holiday


lifestyle kitchenBy Valerie Waters, RD By Chef Dan Keebler

The Right Fuel for Runners

With longer days and warmer weather, spring is the perfect time of year to “pound the pavement,” as the saying goes! Running can be very rewarding and a great cardiovascular exercise, especially if the body is properly nourished. Whether you are running 10, 30 or more miles a week, your body needs the right balance of nutrients for peak performance!

It’s important to get protein and small amounts of fat at each meal to help you stay full and satisfied. However, overdoing either one of these foods can limit the amount of energy-boosting carbohydrates you need to include. To meet your protein needs, fill 1/4 of your plate at each meal with lean meats, seafood, eggs, cheese, beans, nuts and nut butters, or other meat alternatives. Limit added fats, such as butter, oil or mayonnaise to 1 to 2 teaspoons per meal. Whenever possible, choose reduced-fat options such as light butter or reduced-fat salad dressing.

Carbohydrates

Protein & Fat

If you choose a low-carbohydrate diet, your energy level and performance may suffer. Carbohydrates are the body’s main energy source. The majority of our daily food choices should come from carbohydrate-rich foods such as whole grains, starchy vegetables and fruits as well as milk, yogurt or dairy alternatives. To meet your carbohydrate needs, fill 1/4 of your plate at each meal with a whole grain plus have a fruit and dairy serving. If you can’t manage all three foods at meal time, plan a snack that includes whatever you missed.

Fiber is a type of carbohydrate found in plant foods. Fiber is important for health and digestion but eating too much fiber before running can cause stomach discomfort, leading to poor performance. Avoid foods with more than 5 grams of fiber per serving 1 to 2 hours before taking off. Enjoy high fiber foods throughout the rest of the day!

WaterDehydration is one of the more commonly overlooked reasons for poor performance. Stay hydrated by drinking water or other hydrating fluids throughout the day. Caffeinated and alcoholic beverages can be dehydrating if over-consumed. Be careful of added sugars in beverages, especially if weight loss is your goal.

Sautéing is a technique that cooks food rapidly in a small amount of fat over high heat. The term sauté comes from a French word that means “to jump,” and refers to the way foods sizzle and jump in a hot pan.

A sauté pan has short sides and is wider than it is tall to encourage rapid evaporation of moisture. It is made of metal that responds to heat quickly. When sautéing, be sure to have tongs or a spatula ready to turn food or remove food from the pan.

The object of sautéing is to have a seared exterior with proper browning to add color and flavor to the food. Compared to frying, sautéing will reduce the calorie and fat content of your favorite meals without sacrificing flavor.

SIMPLY sautésteps for a flawless sauté1. Season the food and coat with flour if necessary.

2. Preheat your sauté pan over medium heat.

3. Add cooking fat to the pan. Choose either vegetable oil or a combination of butter and vegetable oil. Butter adds flavor, but may cause your food to burn if used alone.

4. As soon as the fat is hot, add the food to the pan. Be careful not to overcrowd the pan or you will start to steam the food and lose some of the flavorful juices.

5. Sauté food on the first side until browned or golden, then turn the food and continue sautéing to the proper doneness.

6. Remove food from the pan when done and keep it warm.

7. If making a sauce, use the same skillet with the browned bits to enhance the flavor of your sauce.

Crispy Gnocchi with Brussels Sprouts & MushroomsIngredients:2 Tablespoons margarine or butter16 ounces frozen gnocchi (Italian potato dumplings)2 teaspoons canola oil1 lb. crimini mushrooms, quartered (4 cups)8 ounces Brussels sprouts, thinly sliced crosswise (3 cups)1 teaspoon minced garlic 1/4 cup shaved Parmesan for garnish, optionalToasted nuts for garnish, optional

Heat margarine in nonstick skillet over medium-high heat. Add frozen gnocchi, directly from the freezer, and cook 4–5 minutes, turning often until browned. Transfer to a large bowl. Pour 1 teaspoon of oil into same pan and add mushrooms. Sauté 7 minutes or until mushroom liquid has evaporated. Season with salt and pepper, if desired, and transfer to same bowl as gnocchi. Pour remaining oil into pan and add Brussels sprouts. Sauté 5–7 minutes or until sprouts are crisp-tender. Add garlic and cook 1 minute more. Return mushrooms and gnocchi to pan and sauté 2 minutes or until warmed through. Serve garnished with Parmesan or toasted nuts, if desired.

Per serving: 220 calories, 6g fat, 1g saturated fat, 10mg cholesterol, 470mg sodium, 38g carbohydrate, 4g fiber, 8g protein

Boost your intake of immune-building nutrients by eating a diet rich in plant foods! Start by filling 1/2 your plate at every meal with a variety of colorful vegetables and fruits.

Vitamins & Minerals


Chicken Florentine

Makes 4 6-ounce servingsPrep Time: 20 minutesCook Time: 25 minutes

Rinse spinach, remove tough stems and coarsely chop leaves. On stove or in microwave, steam spinach in 1 tablespoon of water just until wilted. Preheat oven to 375°F and lightly coat baking pan with oil or cooking spray. Place chicken pieces, smooth side down, on a clean surface and press with fingers to flatten. Spread crushed garlic over each and top with spinach. Roll up to enclose spinach. Dip tops of rolls in half of the melted butter, then in bread crumbs and place in baking dish. Sprinkle with black pepper. Bake for 25 minutes or until internal temperature reaches 165 degrees. While chicken is baking, prepare sauce. Sauté onions in remaining butter over medium heat just until soft, but not browned. Whisk together milk and flour and add to onions. Cook until thickened, stirring frequently. Stir in Parmesan. To serve, pour sauce over cooked chicken and sprinkle with grated nutmeg.

Per serving: 220 calories, 7g total fat, 3g saturated fat, 85mg cholesterol, 270mg sodium, 12g carbohydrate, 2g fiber, 4g sugars, 28g protein

Spring celebrates the first signs of green poking through the ground and spinach is one of the early harvests we enjoy. Within the dark green leaves of spinach lies a powerhouse of vitamins and antioxidants: vitamin C, vitamin K, folate, vitamin A, beta carotene, lutein and zeaxanthin. These nutrients have a positive affect on heart health, may reduce the risk of certain cancers and protect vision. You get all these benefits in less than 10 calories for a cup of fresh spinach!

That cup of fresh spinach costs less than a quarter, which isn’t much when you consider the investment in your health! But any produce becomes expensive when it’s not eaten and ends up being discarded.

Try these ideas as well as our recipe for Chicken Florentine. • Fold fresh spinach into an omelet • Combine fresh baby spinach leaves with lettuce for a tossed salad • Add fresh spinach leaves to sandwiches or panini • Slice fresh spinach into strips and drop into chicken soup

eating healthy...on a budget!

$1.40

bag a bargain with spinach

Ingredients:4 cups fresh spinach1 lb boneless, skinless chicken breast1/2 teaspoon crushed garlic1 Tablespoon melted butter, divided2 Tablespoons toasted bread crumbs1/8 teaspoon ground black pepper1/4 cup minced onion1 cup skim milk2 Tablespoons all-purpose flour1 Tablespoon grated Parmesan1/8 teaspoon grated nutmeg

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kitchenBy Sylvia Emberger, RD, LDN

Approximatecost per serving

for recipe.*

(Based on average price of ingredients available at Giant.)


pine

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heat

ove

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an. D

rain

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into

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dd c

orns

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icro

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poon

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: 150

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nish

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rep

tim

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er s

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ng: 1

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xim

atel

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ve w

arm

.

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es 4

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ving

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rep

tim

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er s

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ng: 8

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Per serving: 210 calories, 6g fat, 1.5g saturated fat, 55mg cholesterol, 410mg sodium, 12g carbohydrate, 1g fiber, 2g sugars, 25g protein

Ingredients:1/2 cup whole wheat bread crumbs1 Tablespoon chopped fresh parsley 2 teaspoons snipped chives2 teaspoons fresh thyme2 teaspoons minced fresh garlic1/2 teaspoon kosher salt 1/2 teaspoon ground black pepper 4 tilapia fillets, 1 lb total1 Tablespoon extra virgin olive oil

Tomato Salsa:

1 cup seeded and diced tomato 1 Tablespoon chopped fresh basil1 teaspoon chopped fresh oregano1 Tablespoon fresh lemon juiceGround black pepper to taste

Herb Crusted Tilapia with Tomato Salsa

Preheat broiler. On a plate, mix bread crumbs, parsley, chives, thyme, garlic, salt and pepper. Coat tilapia fillets with olive oil, then bread crumb mixture and place on baking sheet. Broil for about 15 minutes or until fillets are golden brown, flipping halfway through. While tilapia is baking, combine all ingredients for salsa and gently stir until well blended. Serve salsa over each fillet.

Makes 4 4-ounce servings • Prep time: 10 minutes • Cook time: 25 minutes

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shopping cartBy Melanie Mnich

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Herbs add delicious flavor to many of our favorite meals. Cooking with herbs can also help you cut back on the use of salt and sauces that can add unnecessary sodium and calories.

Where does your garden grow? Most herbs need a sunny location to succeed. Aim for a place in or around your home that receives 4–8 hours of direct sunlight each day. Herbs can also tolerate light shade, but pots that don’t receive enough direct sunlight should be rotated every few days. Give herbs enough space to grow and trim them regularly to keep them compact. Be sure to bring outdoor potted herbs inside before the first frost of the year.

Get diggingPick the right pot and soil for your herbs. Terracotta pots are best because they are porous, keeping the soil moist while allowing the roots to breathe. The best soils for potted herbs are organic potting mixes made with compost, peat and perlite. Herbs should only be watered when the soil is dry to the touch, which can vary with the time of year or temperature. Provide just enough water so that a small amount drains out the bottom.

From seed to sproutSome of the easiest herbs to start from seed are basil, chives, dill and parsley. If you grow mint, keep it confined in a pot so the runners don’t take over your garden. Start with small plants for lavender, oregano, rosemary, sage, sweet marjoram, tarragon and thyme which can be planted outdoors and will usually come back each year.

herb is the word

basilbasil

dilldill

It doesn’t take a green thumb togrow your own garden-fresh herbs!

giantfood.com • 27

By Juris Germanas, M.D., Dermatologist,affiliated with Carroll Hospital Center

lifestyle

©2011 Chattem, Inc. To learn more, visit www.allegra.com

To learn more, visit www.Cortizone10.com©2011 Chattem, Inc.

To learn more, visit www.bullfrogsunblock.com©2011 Chattem, Inc.

*Starts working in one hour. Applies to First Dose Only.

Use only as directed.

Also Try CHILDREN’S Allegra!Also Try CHILDREN’S Allegra!To learn more, visit www.allegra.comTo learn more, visit www.allegra.com

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Excludes: Allegra 24hr 5ct, 15ct, Allegra 12hr 12ct, Allegra-D 24hr 5ct, 10ct, Allegra-D 12hr 10ct, 20ct, or any Children’s Allegra 6ct, 12ct and 4oz. (Also Excludes Any Allegra Trial Sizes)

DO NOT DOUBLE

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Save $1.00Off Any 24hr 30 count and 45 count

This coupon good only on the purchase of any adult Allegra® 24hr 30ct and 45 ct. Any other use constitutes fraud. THIS COUPON IS NOT TRANSFERABLE. LIMIT ONE COUPON PER PURCHASE. TO THE RETAILER: Chattem, Inc. will reimburse you the face value of this coupon plus 8¢ if submitted in compliance with the terms of this offer. Customer must pay sales tax. Valid only if redeemed by distributors of our merchandise or anyone specifically authorized by Chattem, Inc. Cash value 1/20¢. Mail to: Chattem, Inc., P.O. Box 880445, El Paso, TX 88588-0445. ©2011 Chattem, Inc.

Off Any 24hr 30 count and 45 countOff Any 24hr 30 count and 45 countOff Any 24hr 30 count and 45 count

COUPON CAN NOT BE COMBINED WITH OTHER COUPONS. USE ONLY AS DIRECTED.

off any Cortizone•10® Item

off any BullFrog® Product

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save$1.00

Save $1.00This coupon good only on the purchase of any Cortizone 10® product. Any other use constitutes fraud. COUPON NOT TRANSFERABLE. LIMIT ONE COUPON PER PURCHASE. TO THE RETAILER: Chattem, Inc. will reimburse you the face value of this coupon plus 8¢ if submitted in compliance with the terms of this offer. Customer must pay sales tax. Val-id only if redeemed by distributors of our merchandise or anyone specifically authorized by Chattem, Inc. Cash value 1/20¢. Mail to: Chattem, Inc., P.O. Box 880445, El Paso, TX 88588-0445. ©2011 Chattem, Inc.

DO NOT DOUBLE

This coupon good only on the purchase of any BullFrog® product. Any other use constitutes fraud. COUPON NOT TRANSFERABLE. LIMIT ONE COUPON PER PURCHASE. TO THE RETAILER: Chattem, Inc. will reimburse you the face value of this coupon plus 8¢ if submitted in compliance with the terms of this offer. Customer must pay sales tax. Valid only if redeemed by distributors of our merchandise or anyone specifically authorized by Chattem, Inc. Cash value 1/20¢. Mail to: Chattem, Inc., P.O. Box 880445, El Paso, TX 88588-0445. ©2011 Chattem, Inc.

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Mission: Mission:RenewalAs winter gives way to spring, it’s time to rejuvenate the skin that has been exposed to harsh conditions these past few months.

Did you know that, in addition to ultraviolet light from the sun, dryness is one of the most damaging environmental factors to the skin? During the winter months, our skin is constantly exposed to dry air and forced heat, which deplete its moisture. The result? Rough, scaly, hard skin.

No matter the season, we can take measures every day to preserve our soft skin. For example, to prevent overdrying, limit hot showers, refrain from scrubbing and avoid strong or fragrant soaps.

Moisturizing is key. Moisturizer should be used daily to keep skin soft, smooth and pliable; more moisturizer should be used in the winter months. Putting moisturizer on damp skin after patting skin dry with a towel—rather than rubbing—helps the skin retain its natural moisture, and is the best way to apply moisturizer.

When battling particularly dry skin, moisturizing creams are preferred, as they generally are thicker and contain more moisturizing ingredients; these creams are usually packaged in tubes or jars. As spring approaches and the need for heavy duty moisturizing wanes, I recommend transitioning from creams to lotions with added sunscreen. These lotions are usually found in bottles with pump dispensers.

The skin on our hands and feet tends to take the brunt of the winter damage. To keep your hands smooth and hydrated, use moisturizing creams throughout the day to prevent your skin from cracking.

Cracking skin is also a problem for the dry, thick soles of our feet. Applying a cream with petrolatum on wet feet and covering them with socks can vastly improve their look and feel.

Helping your skin recover from the harsh winter elements

Taking a few minutes each day to care for your skin will get you

ready for spring in no time.

Choose CareOnefor everyday savingson quality skincare.


kidsBy Sylvia Warner, MEd, RD, LDN

Color Me Natural Picture muted pastel and earthy colored eggs resting in a glass bowl or basket filled with raffia, a natural grass fiber. You can craft this subtle creation using foods, flowers, spices – even discarded silk ties!

For each color, use one of the suggested dye materials per 1 quart of water. For amounts not provided, use enough dye material to create the desired color. Keep in mind that the color of the egg will be lighter than the color of the dye bath.

Hot dyeing method: (Use uncooked eggs) Add 1 quart water and 2 tablespoons vinegar to saucepan; add dye material and cold (uncooked) eggs. Make sure the liquid covers the eggs. Simmer slowly for 15 minutes, then remove eggs to cool.

Cold dyeing method: (Use cooked eggs) Add 1 quart water, 2 tablespoons vinegar and dye ingredients to saucepan. Bring to a boil. Reduce heat to low and simmer for 20–30 minutes. Strain and cool. Submerge hard-boiled eggs in cool dye until color is achieved, soaking anywhere from 5 minutes to several hours in the refrigerator. Turn eggs occasionally to ensure even dyeing. Remove to a drying rack.

Silk-tie method: (Use uncooked eggs)Textile fabrics like silk will give up their dye when vinegar is added to the cooking water. Here’s how:

• Cut silk tie into a square large enough to wrap around a raw egg.

• Place the strongly printed side facing the egg, enclose egg in fabric and secure ends with a twist tie.

• Cut a piece of white fabric larger than the silk piece to go around the egg, then lay the silk-covered egg on the white fabric, bring up the sides and use a twist tie to secure.

• Place eggs in a glass or enamel pan, cover with water and add 1/4 cup white vinegar.

• Bring water to a boil and simmer 20 minutes.

• Remove eggs from the water with tongs or spoon. While still wrapped, let cool.

• Remove fabrics from around eggs and let eggs continue to dry on rack.

Make a drying rack: Cut paper towel tubes into rings and stand eggs on end in each ring.

Give 'em a glossy shine: After eggs are dry, give them a glossy coat by rubbing on a little vegetable oil with a paper towel.

* Refrigerate your hard cooked eggs! Don’t keep eggs out of the refrigerator for more than 2 hours. Throw away eggs that have been out for too long as decoration – better safe than sorry.

yellow

lavender

green

violet blue

gold/brown mocha

orange pink

blue

• Orange or lemon peels, boiled

• 2 Tbsp ground tumeric• Chamomile tea or green tea

• Purple grape juice

• Red tea

• 1 cup blueberries• Add grape juice for more intensity+ 2 Tbsp tumeric

• Red wine• Violet blossoms• Red onion skins

• Dill seeds• 1 quart strongly

brewed coffee or strong black tea

• 4 Tbsp paprika• Grated carrots

• 1 cup chopped fresh beets

• Cranberries or cranberry juice• 4 cups red onion skins• Red grape juice or red wine

• 1½ cups blueberries, fresh or canned• 4 cups red shredded cabbage

yellow/orange: 4 cups yellow onion skins

red/orange: 3 Tbsp chili powder

�ere are 3 easy methods to dye eggs naturally!


kitchen familyBy Kathy Wickert, Sous Chef & Chef Brandi Pratt

Mediterranean dishes are as varied as the twenty one different countries surrounding the Mediterranean Sea. The southern European region with the countries of Italy, France and Spain; the eastern Mediterranean with Egypt, Greece, Israel, Lebanon, Syria and Turkey; and the North African region of Morocco all have fare that reflects their cultures and styles with signature ingredients, wines, herbs and spices.

Regardless of which region, common themes run through all Mediterranean cuisine. The most prominent being the large emphasis on heart-healthy fats, fruits, vegetables, beans, nuts, whole grains and seeds. Eggs, dairy, poultry and fish are also consumed regularly, but servings are significantly smaller than portion sizes in our Western diet. Red meats are typically served in small amounts to make flavorful sauces, bean and pasta dishes, but there is little emphasis placed on including meat in meals. Another common trend in many Mediterranean lifestyles is the importance of smaller leisurely meals consumed throughout the day with family and friends.

get a taste of the Mediterranean

aspirinInexpensive Daily low-dose aspirin provides cardiovascular benefits.

Avoid in children and teenagers due to potential link to Reye’s Syndrome.Anti-inflammatory properties are only seen in high doses. Can cause stomach irritation. Enteric coated products help prevent this.

++

!

–

–

ibuprofen & naproxenBest choice for pain associated with tissue damage/inflammation.Best choice for muscle cramps and menstrual pain.Can cause stomach irritation, especially with long-term use. Take with food.

+

+

–

++

!

–

–

–

By Andy Markievich, PharmD, R.Ph

acetaminophenConsidered safe for use during pregnancy/breastfeeding.Very few side effects – no stomach irritation.Good pain reliever for children.No anti-inflammatory activity.High-dose, long-term use can cause liver damage.Many prescription pain relievers also contain acetaminophen. Taking additional OTC acetaminophen can result in overdose.

+

+

+

!–

–


Ingredients:12 ounces multi-grain rotini (4 3/4 cups)

1 lb. broccoli rabe (also known as rapini)

1 Tablespoon olive oil

1 ½ cups diced orange, yellow and/or red bell pepper

2 Tablespoons minced shallot

1 Tablespoon minced garlic

1 lb 26–30 count thawed raw shrimp, peeled and deveined*

2 cans (14.5 oz each) petite diced tomatoes

1/4 cup sliced black olives

1/8–1/4 teaspoon dried chili flakes, to taste

2 Tablespoons chopped fresh basil

2 Tablespoons toasted walnuts or pine nuts

1/2 cup freshly shredded Parmesan cheese

Mediterranean Shrimp & Pasta

Cook the pasta in three quarts of boiling water for 9 minutes. Drain and reserve 1/2 cup of the pasta water. To prepare the broccoli rabe, remove the thick stems and then roughly chop the remainder into bite-sized pieces. Place in boiling water for about one minute. Remove, drain, and place in an ice bath. (This process removes the bitterness and retains the bright green color of the vegetable). Heat olive oil in a large skillet over medium heat. Add diced peppers, shallot and garlic and sauté gently for two minutes, stirring so that the vegetables do not burn. Add the shrimp and continue to cook until the shrimp become opaque, about 3–4 minutes. Add the tomatoes with their juices, black olives, cooked pasta, dried chili flakes and broccoli rabe. Add pasta water if more liquid is necessary. Cook 2–4 more minutes or until all of the ingredients are heated through. The broccoli rabe should remain bright green and the pasta al dente. Stir in the chopped basil. Top with nuts and Parmesan cheese and serve immediately.

Makes 6 2-cup servings • Prep Time: 15 minutes • Cook Time: 30 minutes

*Substitute cooked chicken breast for the shrimp, if desired.

Pain Relief:it’s as easy as OTCTake a walk down the healthcare aisle in our stores or a look inside your medicine cabinet and you’ll likely see a variety of medications used to treat pain. While over-the-counter (OTC) pain relievers are generally considered equally effective for headache, fever and muscle/joint pain, there are some notable differences...

Effective for muscle and joint pain.Can be used along with oral medications if additional pain relief is required.Don’t use on burned, broken or cut skin. Use on intact skin only.Generally provide only temporary, short-lived relief.Keep away from children. Some products arehighly toxic if ingested.Heat/exercise after application increases absorption. May lead to burning sensation, especially with capsaicin.

topicals


shopping cartBy Mary Ann Moylan, RD, LDN, CDE

Myth. The color of the egg depends on the breed of the hen that laid the egg. There is no nutritional or flavor difference, so you can choose the shell color you prefer. All eggs are a good source of protein; choline, which is needed by our nerves and brain; and lutein and zeaxanthin, which promote eye health and vision.

Myth. The nutrient content of an all-natural egg is the same as a regular egg. All-natural eggs are produced by hens that are fed an all-natural diet consisting of mostly whole ground corn and soybean meal with no preservatives or antibiotics, no animal fat or animal byproducts. All eggs must pass United States Department of Agriculture (USDA) standards. Growth hormones are not used in commercial egg production.

Fact. Omega-3 eggs are produced by hens fed a diet which includes flax, marine algae or fish oils, which are good sources of omega-3 fatty acids, increasing the content of omega-3 in the egg yolks. These omega-3 eggs are valuable for people who don’t eat fish.

Fact. One large egg provides 6 grams of protein. Eggs contain the most easily digestible, most readily available protein compared to any other type of protein. In fact, researchers have used the egg as the standard for comparing the protein quality of other foods. The high quality protein in eggs helps keep appetites satisfied longer, aids in weight management and helps people feel more energetic.

Myth. According to the USDA, the cholesterol in eggs has dropped in the past decade. On average, eggs have 14% less cholesterol and 64% more vitamin D than the last time they were analyzed by the USDA in 2002. A large egg now contains about 186 milligrams of cholesterol and 41 IU of Vitamin D. Evidence suggests that the cholesterol you eat may not increase your risk for heart disease and eating one egg a day will not raise blood cholesterol in healthy people. It’s important to limit foods high in saturated and trans fats – foods often paired with eggs – which have a much bigger impact on blood cholesterol levels. You can enjoy egg whites, which do not contain cholesterol. Use 2 egg whites, 3 tablespoons of liquid egg whites, or 1/4 cup egg product for 1 whole egg.

Brown eggs are more nutritious than white eggs. All-natural eggs are more

nutritious than regular eggs.Omega-3 eggs are more nutritious than regular eggs.

Eggs are too high in cholesterol and cannot be heart healthy.

All eggs are rich in high quality protein.

separating myth from fact

eggs

Organic eggs are more nutritious than regular eggs.

Myth. The environmental conditions do not affect the

nutrient content of eggs. Organic eggs are produced by cage-free hens housed in a large poultry

barn where they can roam the floor while protected from predators or environmental conditions. They

are fed a USDA Certified Organic vegetarian diet. Grain in organic feed must be produced on land

that is completely free from the use of synthetic pesticides, herbicides

and fertilizers.

Place eggs in a saucepan and add enough water to cover. Cover, bring to a boil. Reduce heat to a simmer and cook eggs for 10 minutes. Drain hot water and add cold water, then let water drip slowly from tap into pan to allow eggs to cool completely. Remove shells and carefully cut eggs into halves lengthwise. Scoop out yolks into a bowl. (Each recipe makes 12 1-piece servings).

Mash yolks and add crab meat, chives, basil and pepper, then stir in sour cream. Spoon and slightly mound yolk mixture into each hollowed egg white half. Sprinkle each with Old Bay seasoning.

Mash yolks and add bell peppers, cayenne, paprika and black pepper, then stir in sour cream. Spoon and slightly mound yolk mixture into each hollowed egg white half. Sprinkle each with additional paprika.

Mash yolks and add ham, scallions, parsley, dill and pepper, then stir in sour cream. Spoon and slightly mound yolk mixture into each hollowed egg white half. Garnish each with a sprig of parsley.

[ [put a new twist on your Grandma's famous deviled egg recipe!

start with these basic directions

+ + +



Per serving: 45 calories, 3g fat, 1g saturated fat, 100mg cholesterol, 55mg sodium, 1g carbohydra-te, 0g fiber, 0g sugars, 4g protein

crabby devils: devilish devils: green eggs & ham:6 large eggs1/3 cup crab meat3 Tablespoons chopped fresh chives1/4 teaspoon dried basil1/4 teaspoon black ground pepper1/4 cup light sour creamOld Bay Seasoning for garnish

6 large eggs1/4 cup diced red bell pepper1/4 teaspoon cayenne pepper1/4 teaspoon paprika1/4 teaspoon black ground pepper1/4 cup light sour cream

6 large eggs1/4 cup diced ham3 Tablespoons diced scallions1 Tablespoon chopped fresh parsley1 Tablespoon chopped fresh dill1/4 teaspoon black ground pepper1/4 cup light sour cream


Learn more about Earth Day and how to reduce your carbon footprint at www.epa.gov/earthday

earth day ev�y day

small steps y� can take:

check the temp Refrigerators drain more energy than any other home appliance. Invest in a refrigerator thermometer and keep your perishables a cool 37-40°F.

power down Appliances and electronics use energy even when they’re turned off. Unplug when not in use or choose a smart power strip that does the work for you.

rethink recycling Many electric companies will pick up and recycle old appliances for free. Some also offer rebates for purchasing energy-efficient replacements.

lifestyle familyBy J. Michael McGowan

An “allergy” is your immune system’s sensitivity to something that is ordinarily harmless. When your body tries to get rid of the “allergen” (foreign substance), you experience symptoms like sneezing, itchy watery eyes, and a runny stuffy nose. Common allergens include pet dander, pollen, dust mites and mold. The medical description for allergy symptoms is “allergic rhinitis.” Rhinitis comes from the ancient Greek word “rhino” for nose and “itis” meaning inflammation.

Outdoor seasonal allergies change with the seasons in relation to the pollination seasons of certain trees, grasses and weeds.

Indoor or year-round allergies can occur anytime of the year, mainly caused by dust mites, mold spores, cockroaches and pet dander.

By Tracy Pawelski

allergy basics

1. Keep humidity levels low.

2. If possible, choose hardwood, linoleum or tile floors. Your carpet can trap allergens

within the carpet fibers.

3. Clean carpeting frequently.

4. Cover your bedding— use special allergen-proof mattress and pillow covers.

5. Wash bedding frequently.

6. Cover and seal all foods.

7. Eliminate all visible mold with diluted bleach cleaners.

8. Change air filters frequently.

8 TIPSfor combatingseasonal allergies

Choose reusable bags! An environmentally friendly and inexpensive way to make a big difference. Available in all stores!


Earth Day may be celebrated on April 22, but here at Giant we realize it is important for us to be “green” every day. From stores to distribution centers, we have a strong focus on sustainability efforts. Our newest stores are being built with innovative green building technologies that reduce energy consumption, conserve water and reduce the environmental impact of operations. We improve the efficiency of refrigerated display cases by installing smaller cooling systems and by replacing open frozen food cases with closed door ones.

We continue to implement more energy efficient LED lighting in many different areas of our stores, including reach-in cases, walk-in coolers/freezers, produce track lighting and exterior building wall and canopy lighting.

As new energy efficient technology hits the market, we will continue to test and evaluate these products in an effort to improve our store design. These efforts help to reduce our electricity and natural gas consumption, ultimately reducing our carbon footprint.

By Melanie Mnichfamily

cleansweep

Spring is here and along with it comes a mission that many of us dread...spring cleaning. Yes, it’s that time of year when we wage war on our closets and tackle the mess in our houses from ceiling to floor. As we all know, this can be a long and painful operation. What can be even more distressing is getting mentally prepared for the upcoming cleaning attack, only to realize that you do not have all of the weapons you need to fight this cleaning battle.

Use our checklist to fill your arsenal with everything you need to ensure a victory! Don’t think you need to combat these obstacles on your own – use our tips on how to organize your troops and once again secure your home from the mess and dirt that tends to take over!

Plan ahead. You will be less likely to push it off until next weekend if you set your plan to do it and get prepared.

Use stickynotes. When you notice something that needs to be cleaned or organized, leave behind a bright colored sticky note. If your whole family is helping, you can use color coded sticky notes so everyone knows which job is their responsibility!

Have fun.Play music or make it a competition to see who can clean the most the quickest. Open the windows or spend some time doing outside work in the fresh air. Most importantly, don’t think of it as a chore, think of it as a great form of exercise!

cleaning strategy

Make a cleaning chart. It will keep you organized and it is also encouraging when you check off completed jobs!

Donateto charity. As you go around cleaning, make a pile of things to donate to charity. Not only will you feel good about doing it, you will also de-clutter your home!

Microfiber Cloths

Paper Towels

Disinfecting Wipes

Trash Bags

Sticky Notes

Supply Caddy

Boxes for Donations

There’s a new kid on the block…

MAGAZINE

We know that kids love learning how to make healthy choices, too, so we’ve created

a new magazine designed just for them! It’s full of food facts, recipes, exercise tips

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

Pick up your FREEcopy and get to know

the Passport Kids!

Look for our first issue

in stores this April!

Mop

Vacuum

Broom & Dustpan

Toilet Bowl Brush

Furniture Polish

Kitchen & Bathroom Spray

Glass Cleaner

Floor Cleaner

Dish Soap

Bleach

Windows? Check. Dustbunnies? Check. Now you’ve got spring cleaning under control, but have you thought about these important (but often forgotten) tasks?

Take your to-do list to the next level

To-Do 2.0Clean refrigerator shelves

Vacuum appliance vents

Clean ceiling fans

Replace kitchen shelf paper

De-gunk sliding door tracks

Empty gutters

Flip mattress

Organize garage or garden shed

Service and store winter yard equipment

supply stock up

A quick run through the high heat cycle of your dishwasher can kill bacteria in your sponges. They can tumble into the heating element, however, so be sure to tuck them into the utility basket.

Replace sponges when they become too soiled or start to fall apart.

tip!


gluten-freegluten-freejust got easier

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

at

giantfood.com

free!...danna korn or the gluten intolerance group’s website at while gluten-free baking takes...

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