Say Yes to Dessert • Join the Movement: Healthy for Good™ • Buon Appetito

Jan.- Feb.

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Disclaimer: The food and nutrition advice in this newsletter is not meant to take the place of your primary care physician. We recommend that you ask your health care provider or registered dietitian for further information specific to your needs.

Redner’s Markets, Inc. • 3 Quarry Road, Reading, PA 19605

Meredith McGrath, RD, LDNCorporate Dietitian • HealthCentsRedner’s Markets

Email your questions to HealthCents@RednersMarkets.comMeredith holds a B.S. in clinical dieteticsfrom the University of Pittsburgh.

3 Say Yes to Dessert

6 Join the Movement: Healthy for Good™

9 Planning and Packing for Health

10 Buon Appetito

12 Kids Corner

Bite into a Healthy Lifestyle

You may have always wondered “What are all of these printed ink codes on the end of my cans?” Food cans may display several variable-printed codes on the ends, which are primarily a packaging industry standard to provide product traceability from the food producer to your cupboard.

Codes on canned foods provide security to the consumer, retailer, food producer, and the can manufacturer. There are very few government- mandated coding requirements on food cans. However, all food companies in the U.S. are required to follow a strict food safety plan, which includes continuous monitoring of food safety functions and typically includes these coding traceability elements.

The codes you see on the top/bottom of a food can dictate many tracing items, such as plant location, production line within that plant, lot codes related to the food producer’s food safety scheme, supplier of food ingredients, country of origin of food ingredients, production date, and possibly the can manufacturer.

Rest assured that there is no time in the history of food production when your food was safer than it is today. These codes provide the means to track and continually make improvements so the industry can deliver the freshest and safest food products in the world. You “can” trust in the canning industry!

“How do I read the printed ink

codes on my canned foods?”

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10 Buon Appetito

12 Kids Corner

HealthCents | www.RednersMarkets.com

Certainly great-great-great grandma’s famous raspberry crumb cake is not the best place to start! Some recipes should never be altered! However, there are many slight swaps that can be made in desserts to lighten them up while not sacrificing taste!

SWAP ORIGINAL BENEFITS

Fat-free Greek yogurt Full-fat dairy products Sour cream

Maintain creaminess while cutting calories and fat.

Black beans Flour Beans added to brownies is a great way to incorporate protein and fiber when replacing white flour.

Mashed bananas or unsweetened applesauce

Butter/oil These fruits will provide natural sweetness while adding the consistency to replace butter and oil. The antioxidants, vitamins and minerals are also a plus.

Chia or flax seeds Eggs These superfoods will add nutritional benefits including omega-3 fatty acids and fiber.

SPLENDA® Naturals Sugar SPLENDA® Naturals gets its sweetness from Reb D, a better-tasting stevia leaf extract. Until now, you may have only tasted sweeteners with a stevia extract called Reb A, which can have a bitter aftertaste. Using Reb D unlocks the naturally sweet taste of stevia. SPLENDA® Naturals has no calories and no artificial ingredients.

OK folks, if you put “Say no to dessert” on your New Year’s resolution list,

it is time to rethink that and say “yes!” The truth is that whenever we name

a forbidden fruit in our lives, it becomes all that more tempting!

How can we still enjoy our favorites but keep our health in check?

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Is it worth it? This is an important question to ask yourself before indulging in a decadent dessert! Keep in mind that, for the most part, desserts are not typically contributing to our daily intake in a positive way. They are there for pure enjoyment, not nutritional value. Therefore, make sure that they are as delicious as you crave them to be! If something does not quite live up to your liking, politely stop eating and throw it away – it’s not worth the calories!

Total Time: 40 minutesMakes: 10 servings

1/2 cup SPLENDA® Naturals Sugar & Stevia Sweetener Blend

1/4 cup nonfat dry milk2 cups self-rising flour

1/4 tsp. baking soda1/2 tsp. salt2 Tbsp. fresh lemon juice1 Tbsp. lemon zest3/4 cup regular olive oil1 cup 2% plain yogurt2 egg yolks2 egg whites, whipped

Preheat oven to 350° F. In large bowl, mix all ingredients except egg whites. Using hand or stand mixer, whip egg whites with a

pinch of salt until stiff peaks are formed. Gently fold whites into batter using large whisk with an under to over motion until there

are no whites showing. Spoon cake mixture into greased ring tin and bake 30 minutes. Remove and allow to cool 10 minutes. Invert to

a cake stand or platter until it releases. If it sticks, gently run a thin spatula around the outside of the cake until it loosens. Top with thin

slices of lemon or toasted almond slices.

Nutrition Facts: 300 Calories, 18 g. Total Fat, 3 g. Saturated Fat, 40 mg. Cholesterol, 480 mg. Sodium,

31 g. Carbohydrates, 0 g. Fiber, 5 g. Protein.

www.splenda.com

One of my favorite new food trends involves downsizing! From tapas, to shareable dishes, to mini desserts, this allows us to enjoy the foods we want, when we want them, but in a much more realistic portion size. To help with your psyche, eat from smaller plates! This will make you feel like you are eating even more!

5HealthCents | www.RednersMarkets.com

Total Time: 15 minutesMakes: 20 bars

1 1/4 cups graham cracker crumbs1/4 cup SPLENDA® No Calorie Sweetener, Granulated1/3 cup light butter, melted12 oz. reduced-fat cream cheese, softened2/3 cup SPLENDA® No Calorie Sweetener, Granulated2 large eggs1/3 cup reduced-fat sour cream2 tsp. vanilla extract3/4 cup fresh or frozen blueberries1/4 cup reduced-sugar apricot preserves1 Tbsp. water

Preheat oven to 350° F. Spray 8-inch square pan with vegetable cooking spray. Set aside. Combine graham cracker crumbs, SPLENDA® granulated sweetener, and butter, mixing well. Firmly press mixture evenly in bottom of prepared pan. Bake 5 minutes. Remove from oven and set aside. Beat cream cheese at medium speed with electric mixer until smooth. Gradually add SPLENDA® granulated sweetener, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan. Bake 30 to 35 minutes or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill 2 hours. For topping, combine apricot preserves and water in small saucepan. Cook over medium heat, stirring constantly until jam melts. Spread over filling and cut into bars.

Nutrition Facts: 100 Calories, 6 g. Total Fat, 3.5 g. Saturated Fat, 40 mg. Cholesterol, 110 mg. Sodium, 8 g. Carbohydrates, 0 g. Fiber, 3 g. Protein.

www.splenda.com

Think about that first bite of chocolate cake. It is just absolutely delicious! The second bite is pretty good as well. Then the third, the fourth … and slowly the excitement and enjoyment start to fade away! Now you are just scarfing down excess fat and calories, without the satisfaction. So stop! Make the most out of every bite. Savor the flavor and texture, and really pay attention to each one of your senses. Once that stops, it is time to wrap it up and save it for later. And the best news? The next time you have that first bite, the excitement will be relived all over again.

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EAT SMART Eating healthy doesn’t have to mean dieting or giving

up all the foods you love. Learn how to ditch the junk, give your body the nutrient-dense fuel it needs, and love every minute of it!

Healthy habits start at home. When you prepare and cook meals at home:

1) You’re in control of what you and your family are eating.

2) You can get inventive and inspired with your culinary creations.

3) You save money. Pretty much a no-brainer. So let’s bring cooking back to

life! You don’t have to be an experienced cook to prepare healthy meals at home. Here are some tips to get you started.

• Get inspired by new recipes that will “wow” your family. Check out www.RednersMarkets.com or www.heart.org for hundreds of delicious, simple, affordable and quick dishes.

• Choose healthier meats and proteins, like fish, chicken and beans. If you eat red meat, choose lean and extra-lean cuts, and trim off as much fat as you can before cooking.

Join the Movement: Healthy For Good™

• Add color to your meals with fruits and vegetables. Sneak ‘em in if you have to. And they all count! Fresh, frozen, canned and dried are all good choices … just watch out for excess salt and added sugars.

• Make healthy substitutions when you can. Take baby steps over time to replace less-healthy ingredients in your family favorites.

• Break up with sneaky salt. Learn new ways to give food great flavor, including herbs, spices and other seasonings.

• Upgrade your fats. Use healthy vegetable oils instead of butter, lard and tropical oils.

• Stock up. For hassle-free healthy meals in a hurry, be prepared with a well-stocked kitchen. This means always having some basic ingredients in your cabinets, pantry, fridge and freezer. It can save time and worry on those busy days when you don’t have a chance to get to the grocery store.

You don’t need a guilt trip. We know you know. You want to be healthy for good. Well, the American Heart Association has a new program that could be a big help!

Healthy For Good™ is a revolutionary movement to inspire you to create lasting change in your health and your life, one small step at a time. The approach is simple:

Eat smart. Add color. Move more. Be well. So let’s get started!

7HealthCents | www.RednersMarkets.com

Join the Movement: Healthy For Good™ MOVE MORE

A good starting goal is at least 150 minutes a week, but if you don’t want to sweat the numbers, just move more! Find forms of exercise you like and will stick with, and build more opportunities to be active into your routine.

Tap into what motivated you in the first place. The health benefits of physical activity are too great to overlook. Regular activity may help lower your risk of high blood pressure, heart disease, stroke, diabetes and certain cancers. It’s a great way to deal with stress. And staying active can boost energy, mood and overall well-being. Make a list of the benefits that matter most to you, and keep it where you can review it often.

Set realistic goals, and plan how you’ll meet them. Keep it real by taking small, sustainable steps. For example, a plan to achieve the goal of being active on most days of the week may start with walking 20 minutes a day, three days a week, and gradually build up to 30 minutes, five days a week. Track your progress with a journal, website or mobile app.

Share your goals and plan. Going public with friends and family

members can give you a social support system and keep you on track when you feel tempted to quit. And you may find a workout buddy with similar goals.

Have a backup plan. Be ready to go to “plan B” when life happens! If you prefer to exercise outdoors, find an indoor location like a mall or recreation center as an alternative in bad weather. Fit in some extra steps when work gets in the way of your workout. Or create an at-home workout for when you just can’t make it to the gym.

Understand that lapses and setbacks are normal. The key is to not get discouraged. Just jump back in and try to learn from whatever got you off track. Real change takes time. Your efforts will pay off with patience and persistence.

BE WELLAlong with eating right and

being active, real health includes getting enough sleep, practicing mindfulness, managing stress, keeping mind and body fit, connecting socially, and more.

Sleep your way to whole body health. Catching zzz’s could be the key to unlocking a healthier you. Amount and quality of sleep can influence your eating habits, mood, memory, internal organs and more. Be more active, limit caffeine, and establish a healthy bedtime routine to get on track to better sleep.

Kick stress to the curb. How much stress you have in your life, as well as how you react to it, will play an important role in your overall health. Focus on healthy outlets for your stress like taking a walk, journaling, volunteering or a hobby that you love. You can also add breath work and meditation to your routine to help you stay more relaxed under pressure.

Make self-care a priority. Too often, we put our own needs aside to get things done for family,

work and other responsibilities. To be your best you, it’s important to add a healthy dose of self-care. Take time out for you – use your vacation days, have a spa day, or add calming activities like walks or yoga to rejuvenate and refresh.

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HEART-SMART SHOPPINGHealthy eating starts with what you put in your shopping cart. Every small change in what you

buy can help make a positive difference in your health.

• Eat a variety of fresh, frozen and canned fruits and vegetables without high-calorie sauces or added salt and sugars. Del Monte® canned tomatoes not only taste great and are available year round at affordable prices, they actually contain more of the antioxidant lycopene, which helps fight off heart disease with its anti-inflammatory characteristics. www.delmonte.com

• Choose fiber-rich whole grains for most grain servings.

• Choose lean poultry and meat, and prepare them in healthy ways without added saturated and trans fat.

• Eat a variety of fish at least twice a week, especially fish containing heart-healthy omega-3 fatty acids such as salmon, trout and herring.

• Avoid foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet.

• Limit saturated fat and trans fat, and replace with the better fats, monounsaturated and polyunsaturated. A great way to do this is with Avocados from Mexico. Avocados are called a superfood for good reason: they’re like the comic book heroes of fruits! They contribute unsaturated “good” fats, which can help the body absorb fat-soluble nutrients vitamins A, D, K and E – without raising LDL “bad” cholesterol levels when eaten as part of a healthy diet. www.avocadosfrommexico.com

• Cut back on beverages and foods with added sugars.

• Choose foods with less sodium, and prepare foods with little or no salt. To lower blood pressure, aim to eat no more than 2,400 mg. of sodium per day. Reducing daily intake to 1,500 mg. is desirable because it can lower blood pressure even further. If you can’t meet these goals right now, even reducing sodium intake by 1,000 mg. per day can benefit blood pressure.

• College Inn® Fat Free and Lower Sodium Broths give you the freedom and control to deter-mine what will be in your dinner. With zero fat and less than half the sodium of most other broths, this is a great base to start your favorite homemade soup! www.collegeinn.com

• If you drink alcohol, drink in moderation. That means no more than one drink per day if you’re a woman, and no more than two drinks per day if you’re a man.

Get Your ACT Together We know that diet and exercise play a large role in heart health, but did you know that

oral health factors in also? Although not totally conclusive, we do know that oral health is a good indicator of overall health. So keep your teeth and gums healthy! Simple things like brushing after meals, flossing daily, and regular checkups are easy ways to accomplish a bright healthy smile. And don’t forget to use a fluoride mouthwash like ACT® to strengthen your tooth enamel.

www.actoralcare.com

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To Go Made Easy Planning ahead and portion control are

the best ways to eat a healthful diet and maintain a healthy weight. Check out our new line of Sistema® To Go™. This is the perfect solution for busy lifestyles to help transport meals and snacks on the go!www.sistemaplastics.com

Portable NutritionA portable, nutitious snack covered in decadent chocolate,

thinkThin® High Protein Bars provide an indulgent taste that satisfies hunger with none of the guilt. www.thinkproducts.com

Nothing BetterThere are many healthy ways to hydrate,

however, there is nothing better than water! Icelandic Glacial™ is naturally alkaline spring water, with a pH level of 8.4. Bottled at the legendary Ölfus Spring in Iceland, the water is slowly filtered through layers of lava rock for exceptionally pure water with a clean, crisp taste!www.icelandicglacial.com

Skip the CafeMake your soup and salad combo at home

and save $$$! Yelli soups not only taste great, they are super easy to make and don’t have any added salt. These authentic tastes from cultures around the world are sure to satisfy any palate! www.yellisoups.com

Farm to Yum Annie’s® offers a wide variety of organic products

that make packing healthful meals a cinch! From cereals to granola bars to Annie’s® famous Mac & Cheese, you can buy and make organic foods that not only taste great but are affordable for your family!www.annies.com

Pack the MyPlate Way!

Protein Whole Grains Vegetable Fruit DairyBean salad Whole grain tortilla chips Salsa Mixed berries (smoothie) Fruit smoothie

Pork roast Brown rice Broccoli Canned peaches Yogurt

Peanut butter and jelly

Whole grain sandwich thin Celery and carrot sticks

Sliced banana Milk

Grilled chicken Whole grain wrap Pepper strips Frozen mango Cheddar cheese

Total Time: 20 minutesMakes: 3 servings

1 box Annie’s® Deluxe Whole Wheat Shells & Extra Cheesy Cheddar Sauce Macaroni Dinner1/4 cup milk2 Tbsp. unsalted butter3/4 cup shredded mozzarella cheese 1 1/2 cups frozen peas2 heaping cups fresh spinach2 cans albacore tuna, drained and heated in a pan1/2 cup grape tomatoes, halved lengthwiseFresh basil for garnish

Boil pasta according to package instructions. Drain and place back in pot. Heating the pot over medium heat, stir in cheese packet, milk, butter, mozzarella cheese and peas. Mix until well blended. Add in spinach, tuna and tomatoes. Mix until spinach has wilted and everything is coated in cheese mixture. Remove from heat, garnish with fresh basil, and serve!Nutrition Facts: 343 Calories, 7 g. Total Fat, 3 g. Saturated Fat, 67 mg. Cholesterol, 810 mg. Sodium, 45 g. Carbohydrates, 5 g. Fiber, 25 g. Protein.

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COLD WINTER NIGHTS JUST MAKE YOU WANT TO SNUGGLE UP ON THE COUCH AND CALL IT A NIGHT? WHY NOT! BAG THE DINNER RESERVATION, AND MAKE

YOUR SPECIAL FAMILY MEAL OR DATE NIGHT MEAL AT HOME!

Roasted Veggie and Bowtie BakeTotal Time: 30 minutesMakes: 6 servings

2 zucchinis, chopped1 jar Alessi® Fire Roasted Red Peppers, drained and chopped1 onion, chopped2 Tbsp. Alessi® Extra Virgin Olive Oil Alessi® Sea Salt and Ground Black Pepper, to taste1 lb. Vigo® Farfalle pasta2 cups Alessi® Crushed Tomatoes1 tsp. dried oregano1/2 cup shredded Italian cheese

Preheat oven to 425° F. In baking dish, toss zucchini, peppers and onion with olive oil, and season with salt and pepper. Bake for 20 minutes until tender.Cook pasta according to package instructions and drain. In large bowl, combine pasta with cooked vegetables and tomatoes and season with oregano. Transfer to large baking dish and cover with shredded cheese. Bake until cheese melts.

Nutrition Facts: 369 Calories, 7 g. Total Fat, 1 g. Saturated Fat, 4 mg. Cholesterol, 214 mg. Sodium, 63 g. Carbohydrates, 4 g. Fiber, 13 g. Protein.

Orecchiette with Rapini and SausageTotal Time: 20 minutesMakes: 6 servings

1/2 lb. sweet Italian sausage1/4 cup Alessi® Extra Virgin Olive Oil 3 large garlic cloves, finely minced or 2 tsp. Alessi® Garlic Puree1-2 lbs. rapini (broccoli rabe), rinsed and cut into piecesHot pepper flakesAlessi® Sea Salt and Alessi® Black Peppercorns1 lb. Orecchiette, cooked al dente 2 Tbsp. butter1/3 cup Romano cheese, grated

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Hungry for a little cooking inspiration?

Tune in to FYI Philly for In the Kitchen with Alessi. Join Gina Gannon and Redner’s Registered Dietitian, Meredith McGrath, to learn how you can prepare tasty and healthy

meals in 30 minutes or less. Gather your family around the table and start creating your authentic moments!

FYI Philly January 20, 7 p.m., with encore January 21 at midnight

FYI Philly February 10, 7 p.m., with encore February 11 at midnight

Cook sausage in heavy saucepan until done. Remove and allow to cool. Slice into 1/4” thin slices and put aside. Drain grease from pan and add olive oil. Saute garlic and rapini. Cover and cook until tender. Add sausage, hot pepper flakes, salt and pepper to taste, and toss well. Add pasta, butter and grated cheese, mix to combine, and serve.

Nutrition Facts: 465 Calories, 18 g. Total Fat, 5 g. Saturated Fat, 25 mg. Cholesterol, 274 mg. Sodium, 57 g. Carbohydrates, 5 g. Fiber, 17 g. Protein.

Sun-Dried Tomato Meatloaf CupcakesTotal Time: 45 minutesMakes: 12 servings

Cooking spray2 lbs. ground beef or turkey2 small onions, diced2 cups spinach, chopped2 oz. pkg. Alessi® Sun-Dried Tomatoes, chopped4 eggs1/2 cup Parmesan cheese, grated6 Tbsp. tomato paste2 cups Vigo® Panko Bread Crumbs2 tsp. Alessi® Garlic Puree2 tsp. dried oregano2 tsp. dried thymeAlessi® Sea Salt and ground black pepper, to taste4 oz. mozzarella cheese, diced3.5 oz. jar Alessi® Sun-Dried Tomato Pesto3 cups mashed potatoes (prepared)Parsley, finely chopped

Preheat oven to 350° F. Spray 12-cup muffin tin. In medium-sized bowl, combine all ingredients, except mozzarella, pesto and mashed potatoes,

using hands. Scoop approx. 1/2 cup of mixture and form into a ball. Press ball into muffin tin. Make

1” hole in center, fill with a piece of mozzarella, and re-cover with meat. Repeat. Bake 20-25 minutes or

until browned on top. Spread 1 tsp. pesto on each cupcake, pipe mashed potatoes over pesto, and

sprinkle with parsley.

Nutrition Facts: 379 Calories, 21 g. Total Fat, 7 g. Saturated Fat, 210 mg. Cholesterol, 540 mg. Sodium, 24 g. Carbohydrates, 2 g. Fiber, 21 g. Protein.

For more delicious Italian recipes, check out www.Alessifoods.com.

12 HealthCents | www.RednersMarkets.com

1/4 cup (1/2 stick) butter10 oz. pkg. marshmallows1/2 tsp. McCormick® Pure Vanilla Extract6 cups crispy rice cereal16 oz. container white frosting5 to 10 drops McCormick® Red Food Color

Line 13” x 9” baking pan with foil. Lightly butter or spray foil with no-stick cooking spray. Set aside. Melt butter in large saucepan or Dutch oven on low heat. Add marshmallows; stir constantly until marshmallows are melted. Remove from heat. Stir in vanilla until smooth. Quickly add cereal to marshmallow mixture and stir until well coated. Press into prepared pan using buttered spatula. Let stand until cereal mixture is firm. Cut out with 2” cookie cutters, or cut into bars.

Spoon frosting into medium microwavable bowl. Microwave on high 20 to 30 seconds, stirring every 10 seconds. (Frosting should be a pourable consistency.) Stir in food color. Dip half of each treat into frosting. Coat with sprinkles, if desired. Place on wax or parchment paper-lined tray. Let stand 20 minutes or until frosting is dried. Turn treats over. Let stand 20 minutes longer or until firm.

Cut out crispy cereal

marshmallow bites

with Valentine’s Day cookie cutters like

hearts or X’s and O’s. Garnished with a

pink-tinted glaze and sprinkles, these

treats are meant to be shared with

friends and family.