Make A Date For Dinner Tonight

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

It might be the most important dinner date you will have, the one with your family. That’s right; gather the kids around the table for a family meal. That’s because the more often you have dinner with your kids, the less likely they are to smoke, drink or use drugs. This year’s Eat Dinner Together Day was celebrated on September 22, 2008.

What’s important about family mealtime is more about the conversation and time spent talking and listening as a family, rather than the actual meal itself. Dinner provides an opportunity for communication that helps parents learn about their children’s lives and help understand difficulties they may have. With hectic schedules, that may mean an extra effort and some creativity to schedule regular family meals.

Why are regular family dinners so important? Research by The National Center on Addiction and Substance Abuse (CASA) at Columbia University consistently has found that kids who have regular family dinners are:

• · At lower risk for substance abuse compared to teens who eat less often with their families.
• · Less likely to have friends who use drugs.
• · Are more likely to get better grades in school.
• · Less likely to smoke, drink or use drugs.

Here are suggestions to help busy families eat dinner together more often:

• Pick up convenient, ready-to-eat foods such as rotisserie chicken or Chinese take-out. Add fruit, veggies and beverage to complete the meal.
• Order pizza or a take-and-bake pizza. Add baby carrots, fresh fruit and milk.
• Use the crock pot – prepare a one-dish dinner in the morning for a hot meal that’s ready to eat when you are.
• Keep frozen meal kits on hand in the freezer.
• Whenever possible, include family members in meal prep. Try the recipe below for a quick, easy family meal.

Italian Turkey Panini

ALL YOU NEED

4 Take and Bake ciabatta rolls, split, or 8 slices whole-grain bread

8 oz. thin-sliced DiLusso deli turkey

4 (1-oz.each) slices provolone cheese

½ cup jarred roasted red pepper, drained and patted dry with paper towels

2 tbsp. light balsamic vinaigrette

Freshly ground black peppercorns

1 cup loosely packed green leaf lettuce leaves

ALL YOU DO

1. Arrange split ciabatta rolls on cutting board. Divide turkey evenly among bottom halves of rolls.

2. Layer provolone evenly over turkey. Place roasted red peppers evenly over cheese.

3. Drizzle vinaigrette over the cut side of the top part of the rolls. Sprinkle with freshly ground pepper.

4. Place lettuce on top of red peppers and close sandwich with top part of rolls. Press entire sandwich lightly to flatten slightly.

5. Heat grill pan or large sauté pan over medium-low heat and coat with nonstick vegetable or olive oil

spray. Place whole sandwich in pan, cutting if necessary. Place large heavy plate over sandwich to

press. Top plate with a heavy can or other weight and continue to cook sandwich approximately 3 to

4 minutes or until golden brown. Turn sandwich over and repeat process. Cut and serve.

Serves 4.

Per Serving: 321 calories, 32g carbohydrate, 24g protein, 11g fat, 4g saturated fat, 8g fiber, 33mg cholesterol, 1080mg sodium

Football Tailgating Season

Guest post by Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

Yes, football tailgating season is here! Don’t know what you’re going to bring to the tailgate? Maybe it’s your turn to plan it. Here are some points to consider.

Theme/Style: Tailgate parties can be simple, casual and a lot of fun. They can be as easy as sandwiches, chips and sodas (preferably water or diet sodas), or you might want to be a little more adventuresome consider making up a theme for your party based on your opponent or an event such as homecoming.

Supplies: Since most tailgate parties occur in a parking lot, supplies will probably be limited. You should be prepared to bring everything you might need. Think of requirements like water, seating, trash bags and food storage.

Grills: Chances are you might want to grill something hot. Keep safety in mind when you think about transporting the grill and what type of fuel – propane or charcoal and lighter fluid. Either can work. Place your grill away from cars, fuel tanks and chairs and try to find a level surface. Keep a fire extinguisher close by and never leave the grill unattended.

Food: Think about recipes that can be prepared ahead of time at home and then just reheated at the game. You might want to add a warm soup or chili if the weather is cool. Remember to plan a variety of side dishes such as salad, veggie tray, potato salad, dessert and of course the baked beans. If you’re on the go and don’t have time for the kitchen then consider stopping in Hy-Vee! Create your own salad at the salad bar; pick up a fresh veggie or fruit tray and visit the bakery for an assortment of dessert options.

Food preparation: Some foods will probably need to be prepared at the party. One of the most important things to consider when planning is food safety. You will need to think about keeping food surfaces and hands clean without convenient soap and water. Several liquid hand and surface sanitizers are available in Hy-Vee. Clean up often and do not cross-contaminate a food preparation area by first touching it with raw foods and then using the same surface for your cooked foods.

Food storage: Keep cold items under ice in a good cooler. Cold food should be kept at 40 degrees or less prior to cooking. Use a food thermometer to test the temperature while cooking or reheating. The danger zone for bacterial growth is between 40 and 165 degrees. Be aware of the length of time that food items fall in this danger zone. Less time than 2 hours is better but if a food reaches more than 2 hours in the danger zone, it MUST be thrown away. Why take the chance on really spoiling somebody’s game day? Once you’re done eating, quickly put the leftovers back in appropriate containers and under ice.

Tailgate Beer Burgers

Serves: 6

All you need:
1 Hy-Vee large egg
2 garlic cloves, minced
1 can (4 oz) Hy-Vee diced chilies, drained
1/3 c. crushed Hy-Vee saltines
1/3 c. beer
1 tbsp Hy-Vee Worcestershire sauce
1/4 tsp Hy-Vee dry mustard
1/4 tsp cayenne pepper
1 pound lean ground beef
6 slices Hy-Vee pepper Jack cheese
6 Hy-Vee hamburger buns
All you do:

Preheat grill. In a large mixing bowl, combine egg, garlic, chilies, saltines, beer, Worcestershire sauce, dry mustard, cayenne pepper and ground beef. Mix well. Divide beef mixture into 6 patties. Grill 7 to 9 minutes on each side turning once or until internal temperature reaches 165 degrees. Top each burger with 1 slice of cheese. Serve on buns.

Daily nutritional values:
8% vitamin A
4% vitamin C
30% calcium
20% iron
Nutrition information per serving:
Calories: 390
Carbohydrate: 28 g
Cholesterol: 90 mg
Dietary Fiber: 4 g
Fat: 19 g
Protein: 28 g
Sodium: 520 mg
Sugar: 3 g

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

BOOST YOUR IMMUNITY THIS SEASON!

Are you planning on getting a flu or pneumonia shot this season? If so, travel no further than your local Hy-Vee; call me for dates and times. If you opt to skip the flu shot then consider “fighting the flu with a fork this season.” A power-packed diet might be your best defense against wintertime illness. Many foods are naturally designed to bolster your immune system and keep you healthy.

Yogurt - A “bad bug” defender! Yogurt contains beneficial bacteria, more simply known as “good bugs”. In a sense, these “good bugs” prevent the growth of disease-causing bacteria in our intestines and help fight disease. One particular yogurt with the most beneficial bacteria is Stoney Field yogurt located in the HealthMarket. It contains six types of bugs instead of the typical two found in most yogurts. Other good sources of beneficial bacteria include kefir (a fermented drink much like yogurt), and Activia.

Sink your teeth into zinc! Zinc plays a big role in maintaining a healthy immune system and will help keep the sniffles, sneezes and flu bugs at bay. Research has shown zinc shortens the severity and duration of colds. The best sources of zinc are red meat - primarily lean beef, pork and lamb. Peanut butter and legumes are good plant sources of zinc. In other words, in the wintertime, eat more beef (stick to lean).

“C” Ya, flu bug! Vitamin C may not cure the common cold, nor will it prevent the flu. However, once you get sick, vitamin C may shorten the duration and decrease the severity of cold and flu symptoms. Begin at breakfast with a chilled glass of orange juice, a bowl of strawberries or a grapefruit half. At lunch, enjoy a leafy salad topped with tomatoes and broccoli. For dinner, serve up a helping of whipped potatoes or baked sweet potatoes with cooked cabbage on the side.

Don’t overdo it! Research is telling us that habits like good and frequent hand washing, getting a good night’s sleep, and trying to moderate stress in your life can help fight off the flu and other illnesses. Help your family wash, wash, wash those hands many times throughout the day. Learn to say “no” to extra activities when you are feeling overworked, and create space between activities where you can stop and relax.

If you do catch the flu bug, don’t let it spread. Instead, remember what mom always said, “Cough on your cuff, sneeze on your sleeve, and wash your hands, please.”

Mediterranean and Orange Kalamata Salad

Serves: 6

All you need:
6 c. torn mixed salad greens
3 large oranges, peeled, chopped
1 small red onion, thinly sliced
3/4 c. pitted kalamata olives
1/3 c. olive oil
2 tbsp orange juice
2 tbsp balsamic vinegar
1/2 tsp salt
1/4 tsp SPICE ISLANDS ground coriander
1/4 tsp SPICE ISLANDS fine grind black pepper
1/8 tsp SPICE ISLANDS ground cloves
All you do:

Arrange greens, oranges, onion, and olives on individual plates or large platter. In small bowl, combine olive oil, orange juice, balsamic vinegar, salt, coriander, black pepper and cloves for dressing. Whisk until blended. Pour dressing evenly over salad just before serving.

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

Ripe Tomatoes!

Along with their terrific taste, there are all kinds of good news about eating tomatoes. Because tomatoes are mostly water, they are very low in calories. A four-ounce tomato only has 25 calories. Tomatoes are also a good source of vitamin C and contain the phytochemical lycopene, which may provide protection again certain cancers, heart disease and even wrinkles.

To get the most flavor from tomatoes, store at room temperature for up to one week. Refrigerating tomatoes will result in a tasteless tomato.

5 Tasty Ways to Eat Tomatoes:

• Italian Favorite – Tomatoes and fresh mozzarella cheese are a great flavor combination. Drizzle olive oil over sliced fresh tomatoes and sliced mozzarella cheese and top with sea salt and fresh basil for a fresh, light summer dish.
• Salsa – Add a homemade taste to purchased salsa by adding diced fresh tomatoes with a splash of lime juice.
• Grill It! – Nothing beats the flavor of a fresh sliced tomato during the summer. Try grilling thick-cut tomato slices drizzled with olive oil and lightly salted for a unique flavor.
• Slice It Thick – A great way to cut calories and add extra nutrients to your favorite sandwich is to add a hefty slice of tomato. Add an extra thick slice of tomato to your BLT.
• Summertime Salads – Tomatoes can be combined with a variety of salad ingredients for a tasty side dish.

Fresh Mozzarella, Corn and Tomato Salad

Serves 6

Prep Time: 20 minutes*

All you need:

• 3 cups Grand Selections frozen shoepeg corn, thawed
• 2 cups halved red grape tomatoes
• 1 bunch green onions, thinly sliced
• 8 oz. BelGioioso Fresh Mozzarella, cut into small cubes
• 1⁄3 cup bottled light balsamic red wine or vinaigrette
• Salt and freshly ground black pepper, to taste
• 6 large Bibb lettuce leaves
• 1⁄4 cup sliced fresh basil leaves, divided

All you do:

• In medium bowl combine corn, tomatoes, green onions and mozzarella. Pour vinaigrette over mixture and toss to coat. Season with salt and freshly ground black pepper to taste. Cover and let stand 15 minutes.
• Place Bibb lettuce leaves in 6 serving bowls. Divide salad evenly among serving bowls and sprinkle with basil.

Per Serving:

• 258 calories
• 30g carbohydrate
• 11g protein
• 12g fat
• 6g saturated fat
• 4g fiber
• 27mg cholesterol
• 172mg sodium
• *15 minutes stand time extra

I found a great post today talking about Health and Wellness Fairs @ Health Promotion Tips.  This is a great way to start a worksite wellness or corporate wellness program at your company.  It seems to be the best way to launch a walking or weight loss program too.  When ever you are able to get in front of a lot of your employees to promote something such as a Fit Net Challenge in person, the participation sky rockets.  It is so easy to breeze through emails or dump a flyer in the trash, but when you have someone in front of you, it is much easier to engage.  Think about incorporating these things into what you do at your company.  A great time to do it would be during open enrollment for health insurance.

Be sure to send us an email or leave a comment if this is something you or your company does and whay you like/dislike about it.  Also, feel free to ask any questions if you would like some help to start a corporate wellness or worksite wellness program with a health and wellness fair.

Guest post by Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietician

Coffee or Tea…and what color should it be?

The debate between the health benefits of coffee versus tea has consistently been a toss-up – depending on what health benefits you’re looking for. Both beverages have caffeine that can keep you more alert and productive and improve your concentration. Coffee has the most caffeine followed by black tea, green tea and white tea. On the flip side, if you have high blood pressure, you probably need to limit caffeine as it may make things worse.

Tea wins the award for “most antioxidants.” Antioxidants are chemicals found in plants that may prevent inflammation of the blood vessels and may reduce the risk for cancer. They may also help you look younger longer. In terms of antioxidants, white tea has the most, followed by green tea, black tea and coffee. It is important to remember that the top sources of antioxidants are fruits, vegetables and nuts like red beans and berries.

A new study from the University of Singapore found that drinking two to three cups of black tea each day reduced the risk for dementia by half in people over 55. They tested black tea because it is the most popular around the world. The coffee drinkers, on the other hand, showed no decrease in the risk of dementia.

Are there any new conclusions to be drawn here? Probably not. Good advice is to remember variety and moderation. “Too much” of anything can lead to problems. If you drink a cup of coffee and a cup of tea, enjoy! If you need to stay alert when you’re feeling tired, have a cup of coffee. If you need a dose of age-defying elixir, try this refreshing tea for a summer treat!

Raspberry Iced Tea

Serves 8

All you need:

• 3 cups Hy-Vee 100% cranberry raspberry juice
• 3 cups Hy-Vee raspberry Water Cooler
• 2 cups water
• 4 tsp Lipton™ instant iced tea mix
• 24 fresh raspberries

All you do:

• In a large pitcher, stir together juice, Water Cooler, water and tea mix.
• Place 2 raspberries into each cube of a (12-count) divided ice cube tray. Pour tea mixture evenly among cubes. Freeze at least 4 hours or overnight. Refrigerate remaining iced tea.
• To serve, place ice cubes in iced tea. Refrigerate remaining tea.

Nutrition information per serving:

• Calories: 50
• Carbohydrate: 13 g
• Sodium: 10 mg
• Sugar: 13 g

I am currently involved in two Fit Net Challenge events.  The BSSD Fit Net Challenge (Fall Semester 08) and the AWG Fit Net Challenge.

The BSSD Fit Net Challenge is team based in which each school or building is competing against one another.  The competition began on September 2nd and will be running the entire first semster until December 12th.  Prizes will be awarded for top male, top female, top school, and a KCFit water bottle for each individual that beats me.  I might have a prize for the school with the most participants as well.  Here are the current top 3 schools:

1. CORDILL MASON                       208,846
2. BLUE SPRINGS HIGH SCHOOL     183,722
3. LUCY FRANKLIN                         163,306

We have 189 total participants and have reached 21,155,057 total steps!

My total steps are 166,208 which is an average of 7,555 steps per day.

The AWG Fit Net Challenge is an individual competition that began July 1st and runs through September 30th.  We have had some amazing totals and are coming up on the finish line.  Be sure to input all steps by midnight of September 30th, as you will no longer be able to add steps on October 1st.  AWG has done a tremendous job with their Miles program and we have had a great turnout for step tracking as well.  We hope we can work together to make both programs work more fluidly as time goes on.  Here are the top 3 individuals for AWG:

1. Shirley Birnell           1,335,945
2. Annette Mitchell       1,205,555
3. Jason Nelson            1,111,715

We have 83 participants and have reached 40,462,530 total steps!!!

My total steps are 658,862 which is an average of 7,751 steps per day.

Are you beating me?  Talk some friendly trash (comments are moderated) in our comments.  Lets motivate each other to pick up the pace.

Want a chance to beat me?  Leave a comment and I will get in touch with you to set up a Fit Net Competition in your workplace or organization.

I received an awesome email a couple of days ago from Laurie Chipman of Let’s Go KC.  Let’s Go KC is a coalition of individuals, local organizations and advocates who promote transportation choice in the Kansas City region. We work to educate, engineer, encourage and evaluate our region in the interests of better walking, bicycling and transit opportunities.  One of many really neat organizations that are springing up around the KC Metro.  I urge you all to check out their website to see if it might be something you have interest in.

Here is the email:

The Trails KC plan passed unanimously through the City Planning Commission today. This is the first step in getting the plan approved as city policy to help complete a bikeway network in KCMO. Thanks to all who wrote many letters of support and I want to thank everyone who showed up to speak and to just be supportive. We had several bicyclists there as well as people from the conservation community, Riverfront Heritage Trail and trails history people.

The trail includes major corridors from north KC to south KC, and east and west. City staff want people to be within 15 minutes walking distance from a trail. The planners hope to have the trails constructed within 15 years and are working on funding to make that happen. These multi-purpose trails should serve both recreational and transportation needs and existing trails or new trails will be able to connect to them. There will also be miles of equestrian trails built too.

You can see the draft trails plan here.

The next step is for the TrailsKC plan to go to the Planning and Zoning committee of the city council who will recommend to the complete city council if they should pass it or not.

In regards to the trails, there is also an application to the KCMO Public Improvement Advisory Committee for funding to design and construct a link between the Trolley Track Trail and the Indian Creek Trail. Last year this application was denied but this year is looking better so far. There are also applications to fund BikeKC, the on-road portion of our much needed bikeway network, and ramps to the Paseo bridge for bicyclists and pedestrians to use.

We may still need public support shown for any of these projects. It was very effective to have so many people show up at city hall in support of the Trails Plan and to have a stack of letters as well. I will do my best to keep you notified if your support is needed for these important projects.

Thanks again to all those who took time from their day to write letters and show up at city hall!

Laurie Chipman

Let’s Go KC, Alliance for Transportation Choice, representing 26,500 people

Missouri Bicycle Federation

Kansas City Bicycle Club Advocate

Michelle Arasim Diekmann, RD, LD, Hy-Vee Dietitian

Learn the 3 R’s For Back-To-School Breakfast

Get the school year off to a great start by making a good breakfast a part of it. Breakfast is truly the most important meal to eat. Studies show kids who eat breakfast are more likely to:

• Have higher test scores in school
• Concentrate better with problem-solving skills used in reading, writing and math
• Have healthier body weights
• Have lower blood cholesterol levels

Follow the 3R’s to help your kids make healthy breakfast choices.

-Rev Up Metabolism
Breakfast simply means to “break-the-fast”. Your body tends to burn fewer calories as you sleep. Burn more calories and jump-start your metabolism by eating breakfast.

-Reach For Protein and Fiber
Smart breakfast choices should include two or three foods groups. Include protein and fiber in your breakfast to keep you feeling full longer and less likely to overeat calories later in the day.

• Good protein breakfast choices: peanut butter or almond butter, walnuts, almonds, sunflower seeds, eggs, hard-boiled eggs, string cheese, low-fat yogurt, low-fat milk including chocolate or strawberry milk, drinkable yogurt, lean ham and sliced deli meat.
• Good fiber breakfast choices: choose a whole grain cereal with at least three to five grams of fiber, Fiber One chewy granola bar, South Beach granola bar, Kashi bars, whole grain bread or English muffins, Western bagel, banana, orange, apple, strawberries.

-Ready-To-Go In One Minute
Don’t have enough time in the morning to eat breakfast? Here are ten quick grab-and-go breakfast ideas that take less than one minute to prepare.

• Fiber One chewy bar, drinkable yogurt.
• Wrap string cheese with slice of DiLusso deli ham; wrap buttered whole grain bread around meat and cheese, 100% grape juice.
• Clif Kid twisted fruit rope, yogurt.
• Spread peanut butter on toasted waffles or Fiber One crackers, chocolate milk.
• Hard-boiled egg, tomato juice or spicy V8 juice
• Western bagel with Laughing Cow cheese, orange or orange juice.
• Baker’s breakfast cookie, single-serve milk chug.
• Breakfast-in-a-bag: whole almonds, dried cherries or cranberries, Kashi Heart to Heart cereal, and chocolate Chex. Mix and pre-portion ahead of time in snack-size bags.
• Breakfast parfait: layer strawberry yogurt, Back to Nature granola and sliced banana, or stir 2 tablespoons powdered peanut butter into vanilla yogurt, top with crushed graham crackers.
• Breakfast taco: ¼ cup Hy-Vee 2% milk. Shredded Cheddar cheese on a Hy-Vee whole wheat flour tortilla. Microwave 30 seconds; roll while warm. Add salsa, if desired. 100% juice.

Fruit Kabobs with Cinnamon-Coconut Sauce
Serves: 12

All you need:

• 1 pint strawberries, halved
• 1/2 whole fresh pineapple, chunked
• 1/4 pound green grapes
• 1/4 pound red grapes
• 12 each wooden skewers
• 3/4 c. Hy-Vee nonfat vanilla yogurt
• 1/4 c. Hy-Vee sour cream
• 2 tsp Hy-Vee cinnamon
• 2 tbsp Hy-Vee honey
• 1/4 c. Hy-Vee flake coconut
• 1 tsp almond extract
• 2 tbsp Hy-Vee light whipped topping, thawed

All you do:

• Slide fruit pieces onto skewers.
• Arrange skewered fruit on a platter.
• Mix together yogurt, sour cream, cinnamon, honey, coconut, almond extract and whipped topping. Put into a small serving bowl.
• Serve yogurt sauce with fruit kabobs.
• Refrigerate any leftovers.

Daily nutritional values:

• 2% vitamin A
• 45% vitamin C
• 4% calcium
• 2% iron

Nutrition information per serving:

• Calories: 80
• Carbohydrate: 15 g
• Cholesterol: 5 mg
• Dietary Fiber: 1 g
• Fat: 1.5 g
• Protein: 2 g
• Saturated Fat: 1.5 g
• Sodium: 15 mg
• Sugar: 12 g
• Trans fats: 0 g

Last night I participated in my first yoga class ever.  I had done a few videos here and there, but never an actual class.  I have been talking about taking a class for quite some time now, but never pulled the trigger.  I like to be a doer and not a talker.  I kept saying I wanted someone to go with me or I thought I would embarass myself.  Finally, I just went and did it.  No More Excuses!  And, it was awesome!  I bought a class pass so I can go back as often as I like.  I took my class at Kansas Siddhi Yoga and got 15% off when I showed them my KCFit.net membership card!

I can not wait to take advantage of one or many of the FREE classes and workshops offered throught September in alliance with Yoga Month 08.  I can not remember the last time I was so enthused about a new workout.  There are so many opportunities to get into yoga in the KC area over the next few weeks, if you have been thinking or talking about it like I was, I suggest you, as Nike would say, “Just do it!”

My Experience

I went in with a complete open mind.  As anticipated, I was the only male in the class.  But I sat right in the middle of everyone and was quick to adapt to the class and the teachings.  Our ‘yogi’ was great and emphasized breathing which really helped me work with the poses with out getting caught up in how tough it was to hold the poses.  There were a few times that I was shaking uncontrollably because I was forcing my body to use muscles that I do not often use.  The body naturally finds the path of least resistance and yoga forces your body to adapt in different ways.  It was an increadible workout both mind and body.  I walked out in a complete state of relaxation, unlike how I came in, with all the hustle and bustle of work and life.  Overall, I am a little soar today, but not as bad as I thought I would be and I already feel myself being a bit more relaxed in regular work situations.

Have you done yoga?  In a class or videos?  What was your first experience like?