Hello Hy-Vee Shoppers & Happy New Year! We are excited for the New Year and to help with any health & wellness goals you have set for the year! One way that we are most excited about is our Buy One, Get One ½ Off deal on our Hy-Vee Fresh Meal Kits! If you haven’t tried one, now is the time! We will also be getting people registered for Begin, a healthy lifestyle & weight management program. If you are interested please contact us today! Lastly we are super excited about our Pick of the Month! We will be holding 2 FREE classes to introduce you to Kura Smoothie Starter! As always please do not hesitate to call or email with questions. - Jena & Mary

Hy-Vee Fresh

Upcoming Events

KuraTM: A Smarter Start To Your

Smoothie

Power Through Your Day with

Protein

5 Secrets to Becoming the Best

Version of You in 2017!

New Year, New You, New Snacks!

5 REASONS TO CHOOSE Kura™ 1. Great nutrition addition, offering 14 g protein, 26 vitamins and minerals, more

than 500 mg omega-3 fatty acids and 5 g of fiber 2. Quick and easy meal or snack option to be added to any smoothie, shake, or even

stirred into your yogurt 3. Protein booster to help get you to your 20-30 g of recommended protein per meal

for healthy muscles and improved satiety 4. Contains pre- and probiotics, which may improve digestion and benefit your

immune system 5. Convenient for kids and adults, with individual and bulk packs available. Available

in three great-tasting flavors: Vanilla, chocolate, and berry.

Make sure to “like” our

Oakdale Hy-Vee Dietitian

Facebook Page

2

3

Hy-Vee Fresh

January

2017

Meals for the Week of January 2

Salisbury Steak with Mashed Potatoes and Asparagus Sesame Chicken Linguine Bowl Fish Tacos

Meals for the Week of January 09

Saffron Shrimp & Gnocchi Steak with Blue Cheese Risotto and Broccoli Mesquite Chicken with Loaded Potatoes

Meals for the Week of January 16

Lemon Pepper Salmon with Crispy Potatoes & Tomato-Green Bean Sauté Sesame Beef Stir-Fry with Basmati Rice

o Chicken Gyros with Tzatziki Sauce and Greek Salad

Meals for the Week of January 23

o Balsamic Glazed Steak with Garlic-Parmesan Broccoli and Roasted Potatoes o Thai Shrimp Curry with Jasmine Rice o Creamy Avocado Chicken Pasta

Meals for the Week of January 30

o Chicken Gyros with Tzatziki Sauce o Seafood Zuppetta with Couscous o Sweet-and-Sour Pork

Meal Kit Schedule & Links

http://oakdalehy-vee.eventbrite.com

4

Begin™

Healthy Lifestyle & Weight Management Program

Wednesdays, February 1st - March 22nd

Contact: jpape@hy-vee.com for more information

5

Begin™ Healthy Lifestyle & Weight Management Program

This program begins by going over “where you are at now”. Our dietitians will meet with you one-on-one for the first session (scheduled appointment outside normal meeting time; see dates below) to do a biometric screen, set goals, discuss barriers that are preventing you from reaching those goals, & establish steps to overcome those barriers. Each session then builds on the week before. Sessions 2-8 are group sessions that begin by going over lasts week’s goals and end by creating goals for the next week. The main portion of these sessions involves interactive education on different topics each week. Session 8 includes a review of the program by looking at what you have achieved and what you still have to work on, & insight on how to stay on track going forward without the accountability of the group. Week 9 is meant to give you a chance to try out what you have learned on your own without meeting as a group and discover any barriers to discuss on your final individual appointment, which you can set up with Jena any time after March 3rd. In your final session we will do another biometric screen, go over your results & compare to where you started.

Session 1: Before February 3rd

Select date with Jena (individual appointment times, need to be fasting for biometric screen)

Session 2: February 8th 5:30 p.m. Session 3: February 15th 5:30 p.m. Session 4: February 22nd 5:30 p.m. Session 5: March 1st 5:30 p.m. Session 6: March 8th 5:30 p.m. Session 7: March 15th 5:30 p.m. Session 8: March 22nd 5:30 p.m. Week 9: no meeting time Final Session: Schedule any time starting March 3rd Full Package-$150 2 Biometric Screens (beginning & ending) + Educational Sessions. Biometric screenings include: Total Cholesterol, HDL, LDL, Triglycerides, Blood Pressure, BMI, Body Fat %

Invest in your health today!

6

Oakdale

Lil’ Chefs

Smoothie-palooza! In this all-smoothie Lil’ Chefs class, we’ll practice preparing 3 smoothie variations to enjoy in class, as well as assemble take-home “smoothie packs” of the same 3 good-for-you blended recipes for you to try at home! Smoothie Recipes:

Chocolate Peanut Butter Cup Ice Cream

Berry Vanilla Smoothie

Dreamy Green Smoothie

Saturday, January 21st at 2:00 pm $15.00 per child

Pre-register online at: http://www.oakdalehy-vee.eventbrite.com

Questions: contact Mary or Jena at 651-714-3160 or 1462dietitianmailgroup@hy-vee.com

7

Recently diagnosed with diabetes?

Need a refresher on food choices and meal

planning?

Get Going with

Diabetes at Hy-Vee This 3-session program focuses on what you can eat,

carbohydrate counting, label reading, meal planning,

and navigating the grocery store. Having diabetes

shouldn’t keep you from enjoying a wide variety of foods

including favorites. Learn how to plan your meals and

snacks to manage diabetes. Program is taught by a

registered dietitian. Cost is $50.

To Get Going with Diabetes, contact Mary Brunner at 651-714-3160 or mbrunner@hy-

vee.com at Oakdale Hy-Vee.

8

New Year, New You Smoothie Class

January 4th or January 11th, 2017

Smoothies are one of the fastest growing food trends today. They are convenient, portable, customizable, and if they are nutrient-dense they make a great meal replacement. In this class you will learn how to make smoothies more nutrient-dense and taste a variety of delicious smoothies. Take home smoothie recipes and info to help you maintain a healthy lifestyle. Coupons to save on Kura Smoothie Powder available!

Class is free!

Date: 1/4/2017 & 1/11/17 Time: 6:00 PM - 7:00 PM

Location: Oakdale Hy-Vee Simple Fix Room

Pre-register here: http://oakdalehy-vee.eventbrite.com/

Questions: contact Mary or Jena at 1462dietitianmailgroup@hy-vee.com or 651-714-3160.

9

Freezer Meal Workshop

Thursday, January 12th at 6:00 p.m.

Monday, January 24th at 6:00 p.m.

We are making:

Ham and Cheese Potato Hot Dish Creamy Mushroom Pork Chops

Chicken Cacciatore Pepper Steak

Enchilada Casserole Old Fashioned Pot Roast

6 freezer friendly

recipes prepped in

1.5 hours

Each meal serves 4

to 6

$100.00 (covers

groceries, space, cooking

utensils, storage bags, and

clean-up)

To register:

www.hy-vee.com,

choose Oakdale

location and event

calendar

We shop, you prep,

we clean up!

Oakdale Hy-Vee 7180 10th Street North

Oakdale. MN 651-714-3160

Jena and Mary, Dietitians

1462dietitianmailgroup@

hy-vee.com

10

Freezer Meal

Workshop for Two

Thursday, January 10th at 6:00 p.m.

Monday, January 18th at 6:00 p.m.

We are making:

Apple Pork Roast Fiesta Quinoa

Savory Chicken Lazy Day Beef Stew

Chicken Fajitas Old Fashioned Pot Roast

6 freezer friendly

recipes prepped in

1.5 hours

Each meal serves

2

$50.00 (covers

groceries, space, cooking

utensils, storage bags, and

clean-up)

To register:

www.hy-vee.com,

choose Oakdale

location and event

calendar

We shop, you

prep, we clean up!

OAKDALE HY-VEE

7180 10th Street North Oakdale. MN 651-714-3160

Jena and Mary, dietitians

1462dietitianmailgroup@

hy-vee.com

11

As a new year begins, many people find themselves searching for convenient ways to lead a healthier lifestyle. Smoothies are a go-to option, as they are easily prepared and stored. But are they a healthy option? It depends. Smoothies often become a sugar trap because they only contain fruit and offer little protein or fiber. Without proper nutrient distribution smoothies may cause blood sugar to spike or leave you hungry an hour later. Enter KuraTM Smoothie Powder, the smarter way to start your smoothie. KuraTM takes the work out of building the perfect smoothie. KuraTM Smoothie Starters offer a unique combination of protein, omega-3 fatty acids, probiotics, vitamins and minerals and can be included in the smoothie recipe of your choice. KuraTM contains fourteen grams of whey protein. Studies show whey protein is absorbed more quickly than other types of protein, making it ideal for post-workout consumption. Another nutrition bonus added in are omega-3 fatty acids, which may help balance inflammation and support brain health. KuraTM also contains probiotics, which can be a bonus during cold and flu season, as they may help improve immunity. Lastly, KuraTM boasts 26 vitamins and minerals to support overall health.

KuraTM makes building the perfect smoothie as easy as one, two, three! 1) Start by pouring your beverage of choice into a blender. 2) Add a scoop of your favorite KuraTM Smoothie Powder. 3) Throw in your favorite fruits and vegetables and blend. Use frozen fruits and vegetables for a thicker consistency or add some ripe avocado for a creamier texture. Always rushing out the door in the morning? Take time on the weekend to portion out your KuraTM Smoothie Powder and other smoothie ingredients into plastic bags, then store them in the freezer. In the morning simply pour your beverage into the blender and toss in the contents of one of the plastic bags. Do each of your family members prefer a different smoothie? Portion out different ingredient bags for each family member to satisfy everyone. Beyond their impressive nutrition profile, KuraTM Smoothie Powders are versatile. As already mentioned, they can be a quick and healthy breakfast. They can also be an easy lunch; prepare your smoothie in the morning and keep it in your work refrigerator until you’re ready to drink it. KuraTM can even be mixed alone with milk or water as a snack. Regardless of when you choose to incorporate KuraTM Smoothie Powders, you can be sure they will elevate the nutrition content of your smoothie. Thanks to a proper distribution of protein, carbohydrates and healthy fats, you can prevent those dreaded blood sugar spikes. Help boost your immunity even more during this cold and flu season by trying the smoothie recipe below.

No Excuses Smoothie Serves 1.

All you need: ½ cup Hy-Vee light coconut milk ½ cup Hy-Vee plain, non-fat Greek yogurt 1/3 blood orange 3 clementines 1 scoop Kura vanilla protein powder

All you do: Add coconut milk, yogurt, blood orange, clementines and protein powder to a blender and blend until smooth.

Nutrition Facts per serving: 420 calories, 10g fat, 1g saturated fat, 170mg sodium, 60g carbohydrates, 12g fiber, 46g sugars, 29g protein. Daily values: 250% vitamin C, 60% calcium

12

Power through Your Day with Protein Most often a typical day looks like: a carb-heavy breakfast, a sandwich or salad at lunch, and an overly large serving of meat and protein for dinner. The majority of us tend to eat a lot of our protein during our evening meals instead of getting 25

to 30 grams of protein per meal per day. The key is to spread your protein intake throughout the day, helping you reach any of your health and wellness goals for 2017. Here are some great tips to help add more protein to all of your meals.

Breakfast: Starting your day with breakfast that includes protein may help you feel satisfied, helping you feel fuller throughout the first half of your day. Instead of grabbing a regular granola bar when you’re heading out the door, try a granola bar with at least 10 grams of protein. Greek yogurts are a quick way to add 12 to 15 grams of protein to your breakfast. Make egg muffins or burritos ahead of time for quick breakfast options. Try adding peanut butter or milk instead of water to your oatmeal or smoothie in the morning.

Lunch: A busy morning might mean you didn’t have time to grab anything for lunch. You often find yourself eating out, grabbing something from the vending machines, or eating a salad lacking protein. Adding enough protein to lunch will keep you full throughout the afternoon, which will help you resist sugary or salty snacks. Try adding lentils and beans to your salads or wraps for added protein. Don’t forget hard-boiled eggs, which contain 6 grams of protein each. Top your fruit with a ½ cup of cottage cheese to get an extra 13 grams of protein. Need an afternoon snack? Try a half a cup of edamame which has 11 grams of protein or an ounce of nuts containing 6 to 7 grams of protein.

Dinner: Your evening meal is most often the easiest to prepare a protein dish for, whether you have soup or stew cooking in your slow cooker or your favorite chicken or pork cooking in the oven. If you’re looking for a variety of protein options, stop by your Hy-Vee Meat & Seafood Department. Shrimp can make a great addition to stir-fry with your favorite vegetables. There are a variety of prepared protein options that include chicken or beef fajitas or beef or chicken kabobs which only take a few minutes to cook. A good rule of thumb to remember: 3 ounces of flank steak, ground beef, ground turkey, chicken breast, pork chop and most fish all contain about 25 grams of protein. To complete your meal, add a cup of broccoli, which provides 2.5 grams of protein.

Quick & Easy Protein: Protein smoothie powders like Kura™, which is the Dietitian Pick of the Month, can be added to smoothies for added protein throughout the day. One scoop of Kura™ has 14 grams of protein. It can be added into a smoothie with a cup of milk, peanut butter, spinach and your favorite fruit to get around 25 to 30 grams of protein. Besides being high in protein, Kura™ has other great benefits including no added sugar, no preservatives, no artificial sweeteners, flavors or colors, no gluten and no high fructose corn syrup. Protein powders like Kura are great to use after workouts to help recover muscles or as a quick meal replacement for busy days.

Try out these protein packed Tomatillo Breakfast Tacos that have 20 grams of protein.

13

Tomatillo Breakfast Tacos Serves 2.

All you need:

1 tbsp Hy-Vee Select extra-virgin olive oil

6 medium tomatillos (about 8 oz), husked, rinsed and coarsely chopped

¼ cup chopped onion

2 cloves garlic, minced

4 Hy-Vee large eggs, lightly beaten

¼ tsp ground pepper

1/8 tsp salt

4 small (4- to 5-inch) corn or whole wheat tortillas, warmed

¼ cup crumbled queso blanco or feta cheese

All you do:

1. Heat oil in a large, nonstick skillet over medium heat. Add tomatillos, onion and garlic and cook, stirring, until most of the liquid from the tomatillos is evaporated, 8 to 12 minutes.

2. Add eggs, pepper and salt and cook, stirring, until the eggs are just set, 2 to 3 minutes more. Divide the scrambled eggs among the tortillas and sprinkle with cheese.

To warm tortillas, wrap in barely damp paper towels and microwave on HIGH for 30 to 45 seconds or wrap in foil and bake at 300 degrees until steaming, 5 to 10 minutes.

Nutrition Facts per serving (2 tacos): 418 calories, 24g fat, 8g saturated fat, 389mg cholesterol, 498mg sodium, 32g carbohydrates, 5g fiber, 6g sugars, 20g protein.

Daily values: 14% vitamin A, 24% vitamin C, 23% calcium, 18% iron.

14

5 Secrets to Becoming the Best Version of You in 2017!

You may have pictured it in your head numerous times – the best version of you. The best could mean the healthiest version, the happiest version, the smoke-free version or the less-stressed version of you. Whatever your best version means, the following 5 secrets can help you reach your maximum potential in 2017.

1. Balance your Diet – Take a good hard look at your daily food intake. Does it include at

least a couple of servings of fruits and vegetables per day? Is it made up of sugary

processed foods? Are you skipping meals? According to Forbes, only 8% of Americans

achieve their New Year’s resolutions. Take this opportunity to be part of that 8% and meet

with your Hy-Vee registered dietitian to work on your nutrition goals. He or she can keep

you accountable and ensure that your diet is balanced and fulfilling.

2. Water, Water, Water – Most of us have heard it before, “You need to drink more water.”

Take this message to heart and focus on making the majority of your daily beverage intake

water. To help increase your intake, take a clear water bottle and draw hash marks evenly

spaced along the side of the bottle. Starting at the top, label each hash mark with a time

of the day (i.e. 9 a.m., 11 a.m., 1 p.m., etc.) and use that as your hour-by-hour water intake

goal.

3. Relax, Renew and Refocus – Let’s admit we could all use some stress reduction in our

hectic lives. Whether you like to listen to music, read, meditate or exercise, try to take

time each day to give yourself a mental break. This mental break can help you refocus your

time and perhaps make you more productive because you gave yourself a chance to just

breathe.

4. New Habit: Moving More – According to The Huffington Post, it takes 21 days to develop a new habit. Start slowly, do something you enjoy, move more throughout your day and after about 3 weeks it will become a new healthy habit for you.

5. Give Yourself Some Attention – In 2017, make it a point to write down the things that make you happy. Keep this list handy and add to it throughout the year. Focusing on your happiness may inspire you to have a better outlook on life. After all, we only get one life, so make it your best.

Whether you work on all 5 of these secrets at once or just one at a time, it’s a step in the right direction toward being the best version of you. Your Hy-Vee registered dietitian can help you throughout the entire journey. In the words of Zig Ziglar, “You don’t have to be great to start, but you have to start to be great.”

15

Bagel Gone Bananas Serves 2.

All you need:

2 tbsp natural nut butter, such as almond, cashew or peanut

1 tsp Hy-Vee honey

Pinch of salt

1 whole wheat bagel, split and toasted

1 small banana, sliced

All you do:

In a small bowl, stir together nut butter, honey and salt. Divide the mixture between bagel halves and top with banana slices.

Nutrition Facts per serving: 284 calories, 10g fat, 1g saturated fat, 0mg cholesterol, 368mg sodium, 43g carbohydrates, 7g fiber, 15g sugars, 9g protein.

Daily values: 0% vitamin A, 6% vitamin C, 10% calcium, 11% iron.

16

New Year, New You, New Snacks!

Each New Year brings a sense of new beginnings and the opportunity for a fresh start. Many people take this opportunity to set health and wellness goals. Studies show that snacking the right way may help you avoid overeating later on. Snacks are a great pick-me-up that provide an opportunity to include all the important food groups into your diet to fill your body full of quality nutrients.

Try to keep your snacks under 200 calories each for an average adult, or between 200 and 300 calories for athletes. Think of snacks as mini-meals that contribute nutrient-rich foods.

The key to healthy snacking is moderation and being aware of appropriate portion sizes. Here are five delicious snacks that have carbs, protein and/or healthy fats to keep you full and energized until your next meal! Citrus – Snacks such as Cuties® clementines and Mighties™ kiwis contain fiber, potassium and vitamin C, along with many other nutrients. Grapefruit is also a delicious and healthy citrus option. Tip: Don’t have a knife to cut and segment? Simply peel like an orange and eat! Baked Chickpeas – Looking to satisfy that salty, crunchy craving? Chickpeas are a well-balanced snack that have protein and fiber to help keep us full and energized. Tip: Make your own! Simply drain and rinse a can of chickpeas, pat dry, and toss with olive oil, salt and pepper. Spread the chickpeas in an even layer on a rimmed baking sheet and bake at 400ᵒF until crisp, about 30 minutes. String Cheese Quesadilla (to-go style!) – This snack is incredibly easy and filling. Place 1 unwrapped string cheese stick in the middle of a whole-grain tortilla. Microwave for 30 seconds, or until cheese is soft. Fold the tortilla over, top with salsa, if desired, and enjoy!

Homemade Chia “Pod” – These seeds are a powerhouse of nutrition. Four grams of fiber are found in every tablespoon of chia seeds. But the common question seems to be what to do with them? Try chia pudding! Simply combine chia seeds, some sort of liquid, such as your favorite milk, and fruit. Healthier Sweet Treat – Sometimes the craving for something sweet strikes! Instead of denying the craving, try a healthier option. For example, puppy chow is known for its chocolatey, powdered sugar coating. Try using part vanilla protein powder along with powdered sugar for a protein boost. Switch out your usual cereal for shredded wheat to increase the fiber. You can also cut back on the amount of chocolate by adding a little natural peanut butter to increase the protein. Yum! Citrus Crunch Serves 2. All you need: 1 medium grapefruit, halved 1/4 c. Hy-Vee fat-free lemon yogurt 2 tbsp Hy-Vee Fiber Nuts cereal All you do: Section grapefruit. Top each grapefruit half with 2 tablespoons yogurt and 1 tablespoon cereal. Nutrition Facts per serving: 90 calories, 0g fat, 0mg cholesterol, 65 mg sodium, 31g carbohydrate, 2g fiber, 14g sugar, 3g protein.