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Grundy County Health Department

 

Wright Memorial Hospital

 

North Kansas City Hospital

Heartland Health

 Heartland Foundation

Eating Well and Healthy Living

Hy-Vee is committed to helping you and your family to eat well and live healthy. They are offering a quick meal solution for a busy lifestyle with these simple weeknight meal and menu ideas. If you're looking for a special menu – heart-healthy, diabetes-friendly, weight management – choose from the various options provided in the link below to get an alternate version of Hy-Vee’s Weekly Menu.  You will also find a couple other informational links.

Weekly Menu

Low-Sodium List

Gluten-Free List

July Newsletter

Meal Solutions with Short Cut Vegetables

Here at Hy-Vee, we understand that life gets hectic and creating a time-intensive homemade meal doesn’t always fit into your busy schedule. That’s why we offer healthy options that are simple, easy and can be incorporated into a meal in just minutes. Our July Dietitian’s Pick of the Month, Short Cut vegetables, are perfect for doing just that.

You may be wondering what are Short Cut vegetables and why are they so wonderful? Hy-Vee’s Short Cut veggies are pre-cut, pre-packaged and come in a variety of vegetable assortments such as asparagus paired with summer squash, bell peppers and red onions, and summer squash mixed with mushrooms, cherry tomatoes, sugar snap peas, red onions, bell peppers and potatoes. Here are the top five reasons why you should eat more Short Cut vegetables:

1.      Ready to grill or bake. Simply add a dressing such as Italian dressing, olive oil or balsamic vinegar or your favorite marinade, sprinkle with seasoning and place on skewers or wrap in aluminum foil to be placed in the oven or on the grill. Now, how easy was that?

2.      Less time-consuming. Say goodbye to wasting time washing, peeling and cutting vegetables and say hello to more time enjoying the company of both friends and family.

3.      Convenient way to eat more vegetables. Did you know that the average person consumes about 1.5 cups of vegetables per day? This is only half the amount of vegetables you should eat, as MyPlate recommends consuming 3 cups of vegetables daily. Since Short Cut veggies are so easy to incorporate into a meal, they are a great way to pack in vitamins, minerals, fiber and other nutrients that fuel our bodies.

4.      Used in a variety of main dishes. Not too keen on eating vegetables alone? Try adding them as a complement to pasta salad, quesadillas/tacos, casseroles, sandwiches/wraps or rice dishes.

5.      Less waste. Not having to do vegetable prep work ahead of time means less waste!

Grill once, eat twice! Short Cut vegetables can be cooked or grilled and leftovers can be used to create other meals throughout the week. Try adding mixed veggies to grilled cheese, create a fresh vegetable pizza or stuff an omelet with these nutrient-rich favorites.

What are you waiting for? Stop by your neighborhood Hy-Vee to browse our assortment of fresh, Short Cut vegetables and choose the package that is perfect for your cooking or grilling needs. While you are there, be sure to talk with your Hy-Vee dietitian about other ways in which you can prepare these vegetables and don’t forget to ask about incorporating them into different recipes for a boost of flavor and nutrients.

 

Short Cut Veggie Dinners

Premium Veggie Mix + Hy-Vee Italian salad dressing, grill.

·         Serve with feta cheese crumbles + black olives + cooked pasta + Italian salad dressing.

Asparagus & Squash Mix + olive oil + McCormick lemon & herb Perfect Pinch seasoning, grill.

·         Serve with hummus + fresh mozzarella cheese + Flat Out wrap.

Pepper Strips & Onion + Gourmet Garden Mexican blend paste, grill.

·         Serve with cooked steak, shrimp or chicken + cheese + salsa + tortilla.

 

This information is not intended as medical advice. Please consult a medical professional for individual advice.

 

Cindy Eivins MS, RDN, LD, CDE

Hy-Vee Registered Dietitian

Incorporate Anaerobic Exercise in your Workout Routine

What is anaerobic exercise?

In its most basic sense it means to “train without oxygen.” It is training in short duration and high intensity exercising lasting only a few seconds or minutes at a time. Examples of anaerobic exercise include weight lifting, jump rope, and sprints.

This is in contrast with aerobic exercise, which is longer in duration and requires oxygen. Examples of this type of exercise include long distance running, basketball, and swimming.

Most casual exercisers focus primarily on aerobic exercise and could benefit greatly by incorporating aerobic exercise into an exercise routine.

The main difference between the two types of exercise is how high your max heart rate is during exercise. When doing anaerobic exercises such as jump squats, burpees, or sprints, you must be attempting to do it at your max capacity. When completing these exercises at max capacity, we create an excess-post exercise oxygen consumption. In essence, this is an after burn effect of calories up to 38 hours after exercise. This means you will be burning calories during rest! In addition, anaerobic exercise will increase overall strength, is more time efficient, and have a more lean and defined body. 

The biggest barrier stopping people from attempting more anaerobic type exercise is the fact that it is difficult! It requires an enhanced effort and a willingness to go outside of one’s comfort zone. However, the benefit of diversifying your exercise routine is worth it!

Source:  http://breakingmuscle.com/strength-conditioning/go-anaerobic-what-it-is-and-why-to-do-it

Great Meal on the Grill

Looking for that perfect summer evening meal on the grill?  Make a meal that is both delicious and nutritious. Your Hy-Vee dietitians suggest lean cuts of meat such as skinless chicken, sirloin steaks or fish. Serve with vegetables, fruit and whole grains.    

Click here for recipe’s

Hydrate with Infused Water

The best way to get and stay hydrated is, of course, by drinking water. Though very healthy, sometimes your traditional, plain water just gets boring! Infused water includes adding different fruits, vegetables and/or herbs and spices to your water.

Click here to find more information and recipe's on Infused Water

June Newsletter

June is National Dairy Month, which means it’s time to spread awareness about the health benefits of dairy! Milk and yogurt are commonly touted for their health benefits, but did you know that cheese is also an important player in the dairy group?

With more than 300 American varieties to choose from and the nutrient package it provides -- including calcium for strong bones and high-quality protein for healthy muscles -- cheese fits into almost any eating plan such as the Dietary Approaches to Stop Hypertension (DASH) diet, and diabetic, gluten-free and low-lactose diets.

Cheese can actually help families increase their intake of fruits and vegetables. Produce pairs very well with cheese in recipes such as Rainbow Fruit and Cheese Kabobs. Cheese can be enjoyed as part of any meal, and because of its protein content (8 grams per serving), it’s a satisfying snack that can curb hunger.

Additionally, cheese can put you on track to meet the recommendation for three daily servings of dairy, as outlined in the 2010 Dietary Guidelines for Americans.

What’s a serving of cheese? A serving is 1.5 ounces of natural cheese or two ounces of processed cheese. A visual reminder of a serving of cheese is four cubes - the size of playing dice.

Don’t forget to stop by the dairy aisle and pick up a slice, block or wedge of your favorite cheese to serve with your fruits and vegetables.

Cindy Eivins MS RDN LD CDE

Hy-Vee Registered Dietitian

May Newsletter

Fresh berries are in season and strawberries are the crowd favorite.  Strawberries are a great source of vitamin C, potassium and fiber, just to name a few, and add a burst of bright color to any dish.  Naturally sweet, strawberries are the perfect treat! Strawberries are rich in potassium to help lower blood pressure and protect against stokes.  Antioxidants and fiber in strawberries have been shown to lower cholesterol. It’s obvious strawberries are a heart-healthy choice. Prepare mom a delicious breakfast with fresh strawberry slices over oatmeal – an easy breakfast-in-bed idea.

 

5 REASONS TO EAT STRAWBERRIES

 

1. One serving is about 8 strawberries (or one

cup) and has only 45 calories, 3 grams fiber and

more vitamin C than an orange.

2. Provides essential nutrients that may help

control high cholesterol and high blood

pressure.

3. Antioxidants found in strawberries may help

slow or prevent age-related decline in cognitive

function.

4. Are one of the top 10 superfoods for a diabetes

meal, according to the American Diabetes

Association.

5. Contain ellagic acid which may reduce the

growth and spread of certain cancers.

 

Cindy Eivins MS RDN LD CDE

Hy-Vee Registered Dietitian

Seafood on the Grill
It is officially the beginning of grilling season.  It might not be warm enough to break out the shorts and flip flops, but it's time to get those grills fired up!
 
Could Your Stomach and Intestinal Problems Be Celiac Disease?

Celiac Disease is a chronic autoimmune disease that is inherited and as a result, a person with Celiac disease cannot eat gluten from Wheat, Rye, Barley, Graham, and Malt as those substances damage the person’s intestines. Celiac disease was once thought to only cause intestinal issues such as diarrhea and constipation, but in actuality, there are over 300 symptoms and conditions that are associated with Celiac Disease such as headaches, infertility, exhaustion, thin bones, mouth sores, irritability, discolored teeth, itchy skin rash, depression, seizures, and weight loss.  If left untreated, Celiac Disease can lead to cancer.

Want to know more about Celiac Disease?  Click this link Celiac Disease

Menu Suggestions
This link contains menu suggestions from the HyVee Dietitians!
 
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