January Nutrition Newsletter

RACHELLE HOCHGRABER , MS, RD , LD L INDSAY NELSON , RD , LD JENNIFER MILLER-CAIN , DIETITIAN ASSISTANT

Liberty Hy-Vee

109 N. Blue Jay Dr.

Liberty, MO 64068

(816) 792-3210

STOREWIDE EVENTS Cooking with the Dietitians: Indian Cuisine — $10 Tuesday, January 6, 6 p.m. Come and experience a taste of India and learn about the Indian culture through traditional dishes. Learn how to make Indian entrees with fresh, wholesome ingredi-ents. Pre-register at customer ser-vice. Diabetes Store Tour — Free Wednesday, January 7, 1-2 p.m. Learn how to count carbohydrates and to find the perfect foods to keep your blood sugar balanced. Please pre-register by contacting the dietitians at 792-3210. Heart-Healthy Store Tour — Free Wednesday, January 7, 3-4 p.m. Learn about plant sterols and stanols to help lower cholesterol and low-sodium foods to keep your blood pressure in check. Please pre-register by contacting the dietitians at 792-3210. The How of Happiness: a Mosaic Work Shop — $10 Wednesday, January 7, 6 p.m. Our longing to increase our happi-ness is not just wishful thinking. It is a vitally important goal, one that we have the right to pursue

5 Reasons to Eat Farro 1. A whole grain and excellent source of cholesterol-lowering fiber. 2. A good source of protein, important for building muscle and feel-

ing full longer. 3. An earthy, nutty flavor with a firm, chewy texture. 4. Useful in soups, stews, salads and casseroles or risotto-like dishes. 5. Easy to digest so the body readily absorbs nutrients.

and the ability to achieve. Discover the power to create happiness and boost your feelings of well-being through intentional activity. Mood-boosting snacks will be provided. Please pre-register at Customer Ser-vice. Wine Club Thursday, January 8, 7-9 p.m. Must be at least 21 to participate. Sign up in Wine & Spirits Depart-ment. Stress and Fatigue — $5 Tuesday, January 13, 6-6:30 p.m. Heal the body by making food the foundation for health to combat stress and fatigue. You will get reci-pes, a menu and shopping list. Please pre-register at Customer Service. For more information, call the dietitians at 792-3210. Wine and Spirits Tuesday, January 20, 7-9 p.m. Must be at least 21 to participate. Sign up in Wine & Spirits Depart-ment. Sushi 101— $15 Wednesday, January 21, 7 p.m. In this fun, hands-on class you will learn how to make 2 California rolls. All participants will also receive a rolling mat. Please pre-register at Customer Service. Watch Lindsay on Fox 4 Saturday, January 24th, 8:50 a.m. Bingo-Free! Saturday, January 31, 2-6 p.m. MidAmerica Boston Terrier Rescue is hosting this event as a fundraiser. They will have raffles and a silent auction. Two game times: 2-4 p.m. or 4-6 p.m. RSVP by email to cawhitethorn@hotmail.com to re-serve your seat. All proceeds benefit adoptaboston.com. Call Carolyn @ 816-532-1038 for more information.

MEDICAL NUTRITION THERAPY With Physician’s Referral

Right now is the perfect time to jump start your health. The Hy-Vee

dietitians can help you improve your quality of life, starting with what you put in your grocery cart. Check out our dietitian consultation

services below. Invest in your health!

A nutrition counseling session includes: Comprehensive nutrition assessment Complete dietary analysis Healthy nutrition resources A personalized meal plan Email and telephone access for follow-up questions/concerns Personalized shopping tour with a 10% off groceries coupon

Nutrition Counseling Sessions and Packages

Super Shopper – $62.50 Includes one-on-one nutrition counseling session (30 minutes) and a personalized shopping tour (1 hour).

Getting Healthy – $125 Includes one-on-one nutrition counseling session (30 minutes), two (15-minute) follow-up sessions and a personalized shopping tour (1 hour).

Making the Change – $250 Includes one-on-one nutrition counseling session (1 hour), personalized food plan (with meal and recipe ideas), four (15-minute) follow-up sessions and a personalized shopping tour.

BEGIN Healthy Lifestyle and Weight Management Program – $290 BEGIN is a healthy lifestyle and weight management program led by your Hy-Vee dietitian. In each of these one-on-one sessions, Rachelle or Lindsay will work with you to promote healthy lifestyle changes while emphasizing weight loss, exercise and eating for good health. Additionally, the 10-session program includes a cholesterol and blood glucose screening at the beginning and end of the program to help you track your progress.

“The food you eat can be either the safest and most powerful form of medicine, or the slowest form of poison.”

-Anne Wigmore

Meet Farro: Your New Favorite Whole Grain

Farro is a new grain to most Americans, but it has actually been around for over 2,000 years. Mostly known to be a sta-ple in the ancient Roman diet (and still very popular in Italy!), this hearty grain can be used in substitution for any reci-pe that call for brown rice or wheat berries. Farro is also extremely nutritious and the Hy-Vee dietitian’s pick of the month for January. One cup contains 8 grams of cholesterol-lowering fiber and 7 grams of muscle-building protein, and is also a good source of iron. As a newer grain trending, the most common questions asked about the grain are “Where can I find farro?” and, “How do I cook it?” Lucky for you, Hy-Vee now has its very own line of ancient grains. Your local Hy-Vee carries more than just farro. You can choose to also experiment with black beluga lentils, black barley and red quinoa, just to name a few. To prepare farro, just place it in a pot with enough water to completely cover the grain. Bring it to a boil, reduce heat to medium-low and let simmer for around 30 minutes. Drain off any excess water and voila! You’ve got farro that is ready to be incorporated into any soup, stew, casserole or salad recipe you have in mind. Try this delicious salad or side dish recipe below to bring a taste of Italy to your table.

Farro with Pistachios & Herbs Serves 10: about 2/3 cup each Active: 35 min Total: 35 min

All you need: 2 cups Hy-Vee farro 4 cups water 1 tsp kosher salt, divided 2 tbsp plus ½ tsp Hy-Vee Select extra-virgin olive oil, divided 1 large yellow onion, chopped 2 cloves garlic, minced 4 ounces salted, shelled pistachios (about 1 cup), toast-ed and chopped ½ tsp freshly ground Hy-Vee pepper, divided ½ cup chopped fresh parsley

All you do: 1. Combine farro, water and ¾ teaspoon salt in a large

heavy saucepan and bring to a boil. Stir and reduce the heat to a simmer; cook, uncovered, until the farro is tender, 15 to 20 minutes.

2. Meanwhile, heat 2 tablespoons oil in a medium skillet over medium heat. Add onion and garlic and cook, stir-ring, until translucent, 4 to 6 minutes. Remove from heat.

3. Combine pistachios, the remaining ½ teaspoon oil and ¼ teaspoon pepper in a large bowl; toss to combine.

4. Drain the farro and add to the bowl along with the on-ion mixture and parsley. Season with the remaining ¼ teaspoon salt and ¼ teaspoon pepper. Toss to com-bine. Nutrition per serving: 220 calories; 9 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 31 g carbohydrate; 8 g pro-tein; 5 g fiber; 163 mg sodium; 160 mg potassium. Source: Adapted from Eating Well, Inc.

The information is not intended as medical advice. Please

consult a medical professional for individual advice.

5 Ways to Boost your Immune System Naturally Cold and flu season is in full swing. Besides hand washing and getting a flu shot, here are some other ways to avoid catching the bug this year by improving your immune system. (1) Probiotics. Did you know that 70% of your immune system lies in your gut? Try to consume foods with

live and active cultures daily, such as yogurt, kefir, kombucha, sauerkraut and other fermented foods. Consider taking a probiotic supplement (especially if you’ve been on an antibiotic recently). Hy-Vee has multiple options. Talk to the dietitians to find out which probiotic is best for you!

(2) Fuel your body. Eat a balanced diet of 5-9 servings of fruits and veggies, lean meats and fish, nuts and seeds, whole grains and low-fat dairy. Consuming this type of a diet along with taking Oxylent (a quality powdered multivitamin) a few times a week will ensure that you are equipped with the proper amount of vitamins, minerals, and antioxidants to fight off the germs that come your way.

(3) Get sleep. Sleep deprivation is associated with a lowered immune function and reduced number of killer cells that attack germs. Most adults need between 7-9 hours of sleep per night.

(4) Relax. Studies show that chronic stress causes a measurable decline in the body’s immune system. Take a yoga class, go to dinner with a friend, or anything else that will help you to unwind.

(5) Sweat a little bit. Do you need another reason to exercise? Engaging in aerobic exercise for just 30 minutes a day helps to kick your white blood cells into action, preparing your body to fight off sickness.

You may notice that you hear these same tips over and over for many different health conditions. That’s be-cause health is a multi-faceted system and requires a total health approach. By eating the right foods (and avoiding foods with no nutrition value), exercising, drinking water, sleeping 7-9 hours, and learning to cope with stress, you can prevent or help to cure disease and many health issues. To find out how to change your lifestyle to meet these objectives, set up an appointment with your dietitian. We believe in a total health ap-proach and love to help people improve their quality of life through health.

Item Spotlight: Ezekiel 4:9 Bread Ezekiel 4:9 bread is made from sprouted grains and originated from the Bible verse "Take also unto thee wheat, and barley, and beans, and lentils and millet, and spelt and put them in one vessel…" Ezekiel 4:9. Sprouting breaks down starches in grains into simple sugars so your body can digest them easily. Check out these facts from their website. We use only freshly sprouted certified organic grains. Our products are kosher. We use absolutely no flour. Studies have shown that grinding grains

into flour increases the surface area upon which enzymes in the body can work to more quickly convert starch into glucose.

We don’t use any genetically modified organisms (GMO’s). We don’t use refined sugars. When sugar is refined and processed

there are many harmful ingredients that are added to the sugar as a result. Instead, we use malted barley, a natural sweetener produced from sprouted barley, which is basically a carbohydrate comprised mostly of complex carbohydrates rather than the "sugar" carbohy-drates.

We don’t use anything artificial – no preservatives or shortenings. We use a unique slow-bake process to preserve the natural fiber and bran benefits of grains.

Find it in the HealthMarket!

Sweet Potato and Avocado Bites All you need: 2 medium sweet potatoes, scrubbed and sliced into ¼-inch thick pieces ½ teaspoon cumin ½ teaspoon smoked paprika sea salt, to taste 1½ teaspoons olive oil 1 large avocado, pitted ¼ cup fresh lime juice ½ teaspoon sea salt 5 cherry tomatoes, sliced into ⅛-inch thick pieces ½ cup shredded red cabbage All you do: 1. Preheat oven to 400 degrees Fahrenheit. 2. Add the sliced sweet potatoes, cumin, paprika, olive oil, and sea salt to a bowl. Toss to coat. 3. Line a baking sheet with parchment paper and spread the sweet potato slices out into a single layer. Bake for 15 minutes or

until tender. 4. Scoop the flesh of the avocado into a medium bowl. Add the lime juice and ½ teaspoon sea salt and mash together with the

back of a fork. 5. Spread the sweet potato slices out of a serving platter or tray. Top each slice with a dollop of smashed avocado, one tomato

slice, and a sprinkling of shredded cabbage. 6. Serve and enjoy! Recipe adapted from: Blissful Basil at http://blissfulbasil.com/2014/03/24/sweet-potato-avocado-bites/ Shrimp Taco Bites

All you need:

Non-stick cooking spray or olive oil spray

1 tsp salt, divided

1 tsp grated lime zest

2 tsp chili powder

24 large raw shrimp, peels and tails removed

1 large avocado, seeded & diced

1 tbsp lime juice

1/3 cup plain Greek yogurt

1 tsp finely minced chipotle chilies in adobo sauce

24 tortilla chip scoops

2 tbsp freshly chopped cilantro

All you do:

1. Pre-heat oven to 375 degrees F.

2. Spray a large baking sheet or cookie sheet with non-stick cooking spray or olive oil

spray; set aside.

3. Combine 1/2 tsp salt, lime zest and chili powder in a small bowl. Sprinkle all over the raw shrimp. Lay the shrimp on the cookie

sheet and spritz with the non-stick cooking spray or olive oil spray. Bake for 5-8 minutes or until the shrimp turn pink and curl

in on themselves.

4. Meanwhile combine the diced avocado, lime juice and remaining 1/2 teaspoon salt in a small bowl.

5. Combine the yogurt and minced chipotle pepper in a different small bowl.

6. Assemble shrimp taco bites by placing a teaspoon of avocado mixture in a tortilla chip, followed by 1/2 teaspoon of yogurt mix-

ture, then top with a chili-lime shrimp.

7. Sprinkle with the chopped cilantro. Enjoy!

Recipe adapted from: http://www.iwashyoudry.com/2014/01/22/shrimp-taco-bites/

About our Dietitians

What is a registered dietitian? Registered dietitians are your most credible source of nutrition information. A registered dietitian (RD) is a food and nutrition expert who has met academic and professional requirements including: Bachelor’s degree with course work approved by the Academy of Nutrition and Dietetics' Commission on

Accreditation for Dietetics Education. Complete an accredited, supervised, experiential practice program at a health-care facility, community agency or

foodservice corporation. Pass a national examination administered by the Commission on Dietetic Registration. Complete continuing professional educational requirements to maintain registration.

Rachelle Hochgraber, MS, RD, LD

Rachelle Hochgraber, MS, RD, LD, obtained her Bachelor of Science degree in food and nutrition with a specialization in dietetics from Southern Illinois University. She continued to study nutrition and obtained her Master of Science degree and Nutrition Education Specialist Certification through the School of Family and Consumer Science at Eastern Illinois University. Rachelle always works to stay aware of current nutrition trends and research through further education and training. Rachelle enjoys using a creative individualistic approach, as well as a positive and energetic delivery style when providing nutrition education.

Lindsay Nelson, RD, LD

Lindsay Nelson, RD, LD, graduated from Missouri State University with a bachelor's degree in dietetics and completed her dietetic internship at Tri-County Health Department in Denver, CO. She has experience with pregnancy, breastfeeding, child and infant nutrition, weight loss and chronic disease. She completed her certificate of training in weight management from the Academy of Nutrition and Dietetics. Lindsay also had experience as a personal trainer and teaching fitness classes. Her hobbies include crafting, cooking, gardening, traveling, working out and being outdoors. Lindsay is passionate about health and wellness and looks forward to working with you to achieve your health goals.

Jennifer Miller-Cain, Health and Wellness Specialist Jennifer owned her own catering business for 20 years before going back to school to get her dietetics degree. She also has a degree in restaurant management. Jennifer assists the dietitians with classes, scheduling, and other odds and ends as well as demoing healthy foods and recipes in the store. For a list of our services, click here.