Happy New Year Hy-Vee Shoppers!

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. If you are

resolving to make a healthy lifestyle change this year,

consider stopping in and discussing ways that we can help.

From our Begin™ program & personalized shopping

assistance, to cooking classes, the DISH program and

biometric screens, we’re here to help make this your

healthiest year yet!

All our best,

Jena and Mary

5 REASONS TO CHOOSE CUTIES® AND MIGHTIES™:

1. Both are snack-sized and portable. Cuties® and Mighties™ are perfect for lunch boxes, purses or

backpacks.

2. Two Cuties® contain 290% of the recommended daily allowance of vitamin C. Two Mighties™ contain

230% of the recommended daily allowance of vitamin C.

3. Not just for kids, two Cuties® and Mighties™ are less than 90 calories, making them a great snack for

adults!

4. They are both very sweet, perfect for a healthier option to curb your sweet tooth.

5. Cuties® and Mighties™ are no-mess foods. To eat a Cutie® simply peel and pop the wedges in your

mouth. To eat a Mightie™ cut in half and scoop out with a spoon or slice into coins with the skin on for an

increase in fiber!

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UPCOMING EVENTS

begin™ A Healthy Lifestyle & Weight Management Program

Various times offered starting in january

Contact us for more information on times offered – 1462dietitianmailgroup@hy-vee.com

Lil’ Chefs

Sunday, January 10, 9:30 a.m. to 10:30 a.m.

Kids can join us in helping to prepare healthy recipes in this interactive class! $10/kid, reserve your spot by stopping in the store at customer service or calling with payment info.

Diabetes Academy With Hy-Vee Dietitians & Novo Nordisk Diabetes Educator

Thursday, January 28th, at 5:30 p.m.

FREE Sign-up through our store’s calendar of events webpage at www.Hy-Vee.com – Select Oakdale

Hy-Vee

Complimentary weight loss Store

Tours

January 14th & 20th, 5:30-6:30 p.m.

Sign-up through our store’s calendar of events webpage at www.Hy-Vee.com – Select Oakdale Hy-Vee

Hy-Vee DISH Classes

Wednesday, January 6th at 6:00 p.m.

Chicken Fajitas, Apricot Orange Pork Chops, Mango Chicken, Apple Pork Roast, Fiesta Quinoa, Pepper Steak

The cost of this class is $100.00. Each of the 6 recipes serves anywhere from 4 to 6 people and therefore the cost per meal is about $16 per recipe/meal or about $4.00 per

serving. Stop in to register or call with payment information.

Book a private class with at least 9 others and receive HALF price! **email jpape@hy-vee.com for more details

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“Like” our Twin Cities

Hy-Vee Dietitian

Facebook Page!

GIVE AWAYS

EACH MONTH!

HEALTHY RECIPES & TIPS,

MENU IDEAS

HOW TO VIDEOS

INFORMATION ON EVENTS

Click Here to

check it out!

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Begin™ Your Wellness Journey at Hy-Vee

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. Hy-Vee dietitians offer Begin™, a healthy lifestyle and weight management program for groups and individuals. This program emphasizes eating for good health, weight loss and being physically active. Begin™ is not a “diet” - Begin™ is a plan to help with lifelong wellness. A variety of health and wellness concepts are covered throughout the Begin™ sessions, and each week participants are able to build on the previous weeks’ topics. Group discussions, hands-on activities and store tours through the aisles enhance the session topics, which range from portion distortion to physical activity and disease prevention. One concept that is emphasized throughout the program is the idea of eating regularly throughout the day. Including healthful snacks between meals, which is a great way to increase nutrients that may be lacking in your

diet along with helping control portion sizes and food selection at meals. Snacks such as Cuties® clementines

and Mighties™ kiwis contain fiber, potassium and vitamin C, along with many other nutrients. Daisy® cottage

cheese is another great snack choice and contains protein and calcium.

The following tips may help you find success in your New Year’s resolutions this year: 1. Think S.M.A.R.T. when setting your goals. Goals should be Specific, Measurable, Achievable, Realistic and Time-bound. Be sure to set smaller, short-term goals along with your long-term goals to ensure continued success.

2. Don’t go at it alone. Choose a group of people who will provide support to help you achieve your goals. This group may include a spouse or significant other, close friends or coworkers, health and wellness professionals and online social groups.

3. Develop a schedule that works for you. Set aside time for meal planning and exercise to be sure they don’t get overlooked at the end of a busy day. To find a dietitian offering the Begin™ program and other health and wellness services near you, visit Hy-Vee.com. To get you started, try this great, delicious recipe for Easy Red Wine Vinaigrette to help cut back those traditional salad dressings.

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

Click Video!

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Winter blues keeping you inside? Don’t let the chilly weather get in the way of keeping your family active! Hy-Vee is now offering a fun way to exercise anywhere and everywhere! Hy-Vee KidsFit™ is a free, online personal trainer and nutrition program for children, teens and families. Certified personal trainer Daira Driftmier and Hy-Vee dietitian Stacy Mitchell have teamed up to provide you with a program that will teach you how to properly squat, make a great post-workout snack, challenge your family to a fitness challenge and more! This program provides structure and education for all ages and abilities and requires no equipment or gym space, so grab your computer, phone or tablet and meet us in the living room!

Hy-Vee and Hy-Vee KidsFit™ are committed to providing health and wellness events and activities that engage our customers and benefit our communities. Only one out of three children are physically active every day and only one in three adults receive the recommended amount of physical activity each week. For more information on Hy-Vee KidsFit™ log on to www.hy-veekidsfit.com, or follow us on Facebook. You can also speak to your local Twin Cities Hy-Vee dietitian to see how he or she has incorporated Hy-Vee KidsFit™ in your local store!

It’s a wonderful time for citrus People often associate citrus fruits with the tropics and summertime, but citrus fruits are actually in season during the winter, too. Cuties® and Mighties™ (clementines and kiwis) are great wintertime citrus options because both can be used in a variety of recipes - vinaigrettes, salads and desserts, just to name a few. On top of being versatile, Cuties® and Mighties™ are packed full of healthy nutrients! Here are a few reasons you might want to consider incorporating Cuties® and Mighties™ into your next snack this January: 1. Both are snack-sized and portable. Cuties® and Mighties™ are perfect for lunchboxes, purses or backpacks. To eat a Mightie™, simply cut the kiwi in half, scoop out the inside with a spoon, and enjoy! 2. Both are excellent sources of vitamin C. Two Cuties® contain 290% of the recommended daily allowance of vitamin C and are only 80 calories total. Two Mighties™ contain 230% of the recommended daily allowance of vitamin C and contain only 90 calories total. Vitamin C helps protect our immune system and fight off the flu. 3. Cuties® are also a good source of potassium and fiber. Potassium helps maintain healthy fluid balance and releases energy during exercise. Fiber helps with digestion and helps keep our heart healthy, too. 4. Mighties™ offer vitamins E and K (even more than avocados!). Vitamin E is an antioxidant that helps protect our bodies from cancer-causing damage, while vitamin K plays an integral role in blood coagulation. Enjoy kiwis in a new way with this salsa recipe.

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

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Nutrition Fuels Fitness

If your New Year’s resolution includes making 2016 the year you get fit and start a workout program, good for you. Along with that workout plan, you’re going to need a plan for healthy eating and hydration.

Here’s why: Sports nutrition helps us fuel our exercise and promotes rapid recovery. We need to start hydration and healthy eating 30 minutes to 3 hours prior to our exercise. In addition, if our exercise is more than an hour in duration, we’ll need to make sure we are continuing to hydrate. And after exercise, to promote recovery, we will need to continue hydrating and replacing electrolytes and protein.

The benefits of sports nutrition include:

Allows you to train harder longer

Delays onset of fatigue

Improves body composition and strength

Enhances concentration

Prepares the body for the next day’s workout

Helps maintain healthy immune function

Reduces the potential for injury

Reduces the risk of heat cramps and GI distress

Just what should you eat for a pre-exercise meal or snack?

Your Twin Cities Registered Dietitians, recommend a high carbohydrate meal/snack that is reasonably low in fat/fiber and that you have tried before (i.e. nothing new). It should be eaten 2 to 3 hours prior to exercise and should consist of 200 to 500 calories, depending on the duration and intensity of the workout. The closer you get to your exercise time, decrease the carbohydrate and calorie content of the meal/snack and choose a smaller snack. You can also include some lean protein - milk on cereal or Greek yogurt.

During exercise, consider a sports drink to improve mental function. To stay hydrated, make sure you drink fluids throughout the day. Water is also the best choice. It’s best to save sports drinks for longer duration exercise (more than 60 minutes) as they provide carbohydrates, sodium and other electrolytes.

After a workout, chocolate milk can be a great choice to replenish muscles. In a study reported in the International Journal of Sport Nutrition and Exercise Metabolism, (Chocolate Milk vs. Sports Supplements, 2006), athletes in a lab setting at Indiana University biked until exhaustion, then rested for 4 minutes. During the break, they drank either chocolate milk or Gatorade or another sports recovery drink, Endurox. Results showed that chocolate milk was as effective as Gatorade and twice as effective as Endurox in muscle recovery.

For an after-work out snack, aim for 15 to 25 grams of protein, such as a peanut butter and jelly sandwich, beef stick and crackers, apple and peanut butter or low-fat string cheese and crackers. A smoothie with Greek yogurt also is a good after-work out meal. However, be careful when it comes to calories and smoothies. Some can add up to a lot of extra calories. Click here for a favorite smoothie recipe. Greek yogurt and nut butter boost protein, and ground flaxseed adds omega-3s in this fresh fruit smoothie recipe. Use ice cubes if you like a frosty smoothie or opt for water if you don’t want it so cold.

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

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CONTACT INFORMATION

Jena Pape and Mary Brunner Oakdale Hy-Vee Registered Dietitians

(651) 714-3160 1462dietitianmailgroup@hy-vee.com

Questions?

Do not hesitate to call or email