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 part of the dairy group?
     I often hear people say they are trying to avoid dairy, especially cheese, because they feel it is bad for them. But cheese is a great source of calcium, fat and protein (8 grams per serving). It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. It does contain saturated fat which if too much is eaten can contributed to heart disease so eat in moderation. There are also low-fat versions of cheese just like there is for milk and yogurt. Look for either “reduced fat” or “made with 2% milk” or “part skim” varieties. Cheese also 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 vegetable. Produce pairs very well with cheese in recipes. Because of the protein and fat content it can help to curb hunger and keep you satisfied longer. Try an apple or pear with a few cubes of cheese for a healthy snack.
     Additionally, cheese can put you on track to meet the recommendation for three daily servings of dairy.
     What is 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.
     These yummy kabobs make a great snack for kids and adults!
 
 

​     Protein shakes are all the rage these days. You cannot walk into a gym without seeing dozens of people gulping down chocolate, vanilla or fruit-flavored protein drinks.
     Protein is paramount to recovering from a grueling workout and building new muscle mass. At the end of an intense workout, our muscle cells are like sponges that want to absorb nutrients and kick-start the recovery process. Whey protein is a common choice to support recovery because of its incredible range of essential amino acids and its muscle-building properties. 
     Whey is the main protein found in milk and is the liquid part of milk that separates during cheese production. Whey protein supports muscle recovery in four ways:
 
Building blocks: Whey is a complete protein, which means it contains all the essential amino acids our bodies cannot make on their own. These amino acids serve as the building blocks for new muscle.
Hormonal impact: Whey causes the release of insulin, a key muscle-building hormone that helps drive nutrients into our cells. This spike in insulin helps feed our muscle cells and fuel recovery after a workout.
 
Leucine content: Whey is rich in this branched chain amino acid known to stimulate muscle protein synthesis (aka muscle building) at the molecular level. Leucine has a much greater impact on stimulating protein synthesis compared to any other amino acid.
 
Digestion rate: Whey protein is filtered from milk and is commonly consumed in a liquid form.  This in turn speeds up the digestion rate and the rate at which the protein can be utilized. To optimize the muscle recovery process, aim for at least 20 grams of protein within about 60 minutes of training.
     When it comes to whey, not all powders are created equal and it all has to do with the processing of the milk. “Whey concentrate” is less filtered, leaving some lactose and fat from the milk. The additional fat content creates a thicker shake with a richer flavor but contains the lowest amount of protein per scoop.
     Whey concentrate is a good fit for recreational athletes or to simply boost the protein content of foods such as smoothies and baked goods. Alternatively, “whey isolate” is filtered to a greater extend to remove excess lactose and milk solids, perfect for those with lactose intolerance or problems with dairy. This also creates a finer powder with more protein per scoop.
     Whey isolate may be a better choice for competitive athletes and for body composition goals because of its superior protein content and absorption rate.
     You do not have to be an athlete or workout warrior to reap the benefits of whey protein.  Protein is by far the most satiating macronutrient, and incorporating a scoop of whey protein with a meal or snack will help you feel full and satisfied. This in turn can help you stay focused and fight cravings for less healthful foods.
     Try mixing a scoop with frozen fruit and yogurt for a balanced smoothie, or sneak a scoop of vanilla whey into your favorite pancake batter for a protein-rich breakfast treat.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
 
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/22647249
https://www.ncbi.nlm.nih.gov/pubmed/16365087
https://www.ncbi.nlm.nih.gov/pubmed/9405716
 
 
Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

     Sick of dieting? Can’t fathom the thought of another “food rule?” If you’re ready to adopt a diet plan that is both realistic and maintainable, look no further.
     For the third year in a row, the Mediterranean diet has been named the best overall diet to follow, according to U.S. News & World Report. Criteria from seven different categories were considered when ranking 35 of the most popular diets in the world.
     Criteria included how easy the plan was to follow, its ability to produce short-term and long-term weight loss, safety, nutritional completeness, and its potential for preventing common chronic diseases like diabetes and heart disease.
     Sound too good to be true? It’s not. The Mediterranean diet doesn’t ban any food groups, making it an easier meal plan to follow than other elimination diets.
     Let’s explore the foundation of the diet and how to start eating the Mediterranean way.
 
More Fruits and Vegetables:
     It’s no surprise that a diet that scored top dog would be one that emphasizes these two food groups. Most Americans don’t eat enough produce; aiming for five servings daily will aid with many health goals. If five seems like a lot, simply add one more serving to your current eating pattern and continue to work up to the full five.
 
Whole Grains:
     A diet that still encourages bread? Count me in! If you find yourself lethargic or hungry, the culprit may be a lack of carbs or fiber consumed. Making one switch while grocery shopping will fill your belly without going over your budget.
     There is a whole-grain option for every wheat product you can think of. Pasta? Yep. Your morning toast? You got it. Pizza crust? Sure thing and it’s even tasty.
 
Healthy Fats:
     Butter is a staple in most households; however, the Mediterranean diet encourages the use of olive oil when cooking. Olive oil contains a hefty dose of heart-healthy monounsaturated fats, which can help lower cholesterol.
     Drizzle and sauté veggies and protein or use as a base for salad dressing. More than likely, you won’t even notice the difference when making this single swap.
 
More Seafood; Limited Red Meat:
     Again, this diet doesn’t eliminate food groups, but it does want you to be considerate about portions and cuts. Aim for two servings of seafood a week, while selecting lean red meat choices. A serving of meat is 3-4 ounces, or about the size of an iPhone.
 
Herbs and Spices:
     Shake it off - the use of salt, that is. Mediterranean cuisine relies heavily on the spice rack, which pumps up the flavor without any added sodium. Turn any basic meal into an impressive dish using fresh mint or rosemary and spices such as ginger and red pepper flakes. 
 
     No harsh rules, no off-limit foods, no pre-packaged meals. It’s understandable why the Mediterranean diet is consistently a top contender on the best-ranked diet list.
     When a well-rounded approach to eating isn’t restrictive, magic happens. Take a look at your current meal behaviors and start making small changes where you can. Today seems like the perfect day to stop depriving and start enjoying food again.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
 
Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

     As I visited with friends about vegetables, it seems that beets are another sorely misunderstood vegetable. Growing up at my house, I remember having them one of two ways: cold as pickled beets (that I still enjoy) or hot in a thickened vinegar laden sauce that my mom called Harvard Beets, of which I was not a fan. A quick google search will confirm that Harvard Beets are essentially hot pickled beets, a concept that is difficult for my brain to process. Thanks, but I’ll take my pickles cold.
     There is a lot to eat when it comes to beets, as the root, stem and leaf all can be prepared in a variety of ways. The tops, known as beet greens, can be prepared like any other green by sautéing, or if young and tender enough, as a salad green. The stems of the beet plant can also be diced and added to the sautéed greens; much like preparing Swiss chard.
     The beet is the bulbous taproot of the plant. The size of the beet is dependent upon the space available to develop, as is the case with most root vegetables. Beets will have the best flavor and be less fibrous if they are smaller than 3 inches in diameter. To make use of both the greens and the beet, they are best separated and stored separately.
     The greens should be ‘soaked and swished’ to remove dirt, drained, wrapped in paper towels and stored in a perforated plastic bag. The beet should be stored in a perforated plastic bag and washed prior to cooking and peeling the skins after cooking.
      Beets are an excellent source of folate, manganese, iron and riboflavin, while the greens are rich in vitamin A, C, K, calcium and potassium. This nutrient profile makes beets beneficial in maintaining healthy blood circulation and pressure, bone strength, and neural tube development in developing babies. Beets also show promise in reducing inflammation.
      Beets range in color from deep purple to ruby red to golden to white.  There is even a red and white striped variety, nick named the candy cane beet. Sugar beets are the most common type white beet.
      People often avoid beets due to their tendency to stain utensils (and clothing), but the deep color is actually desirable use a natural food dye. Purple and red beets also have a stronger flavor, so golden beets would be a milder flavor choice.
     Preparation methods can also have an influence on flavor. Boiling is the easiest and most common method of preparation, but also results in the strongest flavor. Roasting tends to mellow the flavor and bring out more of the natural sweetness, as is common with root vegetables.
     While Julia Child is quoted as saying she is a ‘beet freak who cooks them in a pressure cooker’, roasting is my preferred method for cooking beets (if I’m not pickling them). The recipe below is my copycat version of one of my favorite restaurant salads that combines roasted beets, oranges and avocados with arugula for a colorful springtime salad. I hope you enjoy it too!
 
 

​     Have you heard of the Mediterranean diet? It’s the diet getting all the buzz about being one of the best eating plans to promote health and prevent chronic disease. Scores of leading scientists have rated this way of eating as one of the healthiest in the world.
     What makes the Mediterranean diet so healthy? It is a way of eating based on traditional cuisine of countries bordering the Mediterranean Sea. Though there is no single definition of the Mediterranean diet, its foundation is made up of vegetables, fruits, whole grains, beans, nuts, seeds and olive oil.
 
The main components of the Mediterranean diet include:
Daily consumption of vegetables, fruits, whole grains and healthy fats
 
Weekly intake of fish, poultry, beans and eggs
 
Moderate portions of dairy products
 
Limited intake of red meat
 
     It isn’t a vegetarian diet, but rather a plant-based diet with meals centered around fruits, vegetables, whole grains, nuts, and seeds with moderate amounts of dairy, poultry, eggs, and seafood. Red meat isn’t eliminated but eaten only occasionally. What about wine? The Mediterranean diet typically allows red wine in moderation. Health recommendations for wine are drinking no more than one glass of wine per day for women and no more than two glasses per day for men to reap the benefits.
 
How to get started eating the Mediterranean way:
Eat lots of vegetables – add them to every meal whether as a side or main dish, soup or salad
 
Change the way you think about meat – If you eat meat, have smaller portions
Include some dairy – plain Greek yogurt is a great source of protein
 
Eat seafood twice a week – fatty fish such as salmon, tuna, herring and sardines is rich in heart-healthy omega-3 fats
 
Cook a vegetarian meal at least one night a week – not all meals need to contain meat to be complete
 
Use good fats – olive oil, nuts and avocados are a few examples of healthy fats
 
Switch to whole grains – whole grains are higher in fiber, protein and essential nutrients
 
Choose fruit for dessert – save sweets for special occasions
 

     You may be noticing berries popping up at your local grocery store. Signs of spring include berries of all sorts including strawberries, blueberries, raspberries and blackberries. Whether fresh, frozen, or homegrown, berries are a colorful, nutritious and flavorful treat.
     Berries are packed with vitamin C.  One cup of strawberries has more vitamin C than a medium orange. They are also an excellent source of fiber, folate and potassium. Berries are full of phytochemicals and antioxidants which help to prevent heart disease and certain types of cancer. They are also very low in calories with a cup of blueberries having only 83 calories and raspberries only 64 calories per cup.
     What is the best way to keep berries fresh? Store most berries dry and in the container in which you bought them and don’t wash them until you are ready to eat them.
     Strawberries, however, tend to dry out in the refrigerator, so store them atop a dry towel after washing in a single layer with a damp towel over the top. Berries only last a few days in the fridge, so if you don’t eat them quickly you can store them in the freezer after washing and drying them and placing them in a freezer-safe food storage bag.
     You can just pop berries into your mouth for a fruity snack or try these tasty ways to use berries:
 
top with a dollop of fresh whipped cream for a delicious and nutritious dessert
 
sprinkle on a salad of spinach, feta cheese, sliced almonds and balsamic vinaigrette
 
add to your morning oatmeal
stir into Greek yogurt for a protein packed snack
 
add to a smoothie
 
top a slice of angel food cake
 
     However you like your berries, they make a nutritious and delicious addition to your springtime menus.
 
 

     The warmer days of May are here and it is time to pull your grill out and start cooking!  Just a whiff of a steak sizzling on the grill will start your mouth watering. Beef…it’s easy, nutritious, delicious and America’s favorite protein choice.
     The beef aisles are brimming with exciting choices to add variety to your meals. There are several choices of cuts when it comes to steaks for the grill:
 
Tri Tip Roast:  Boneless and fairly tender with full flavor. Roast or grill, then slice across the grain.
Strip Steak:  Tender, lean and perfect for grilling.
Flank Steak:  Lean and boneless with lots of intense beef flavor. Best when marinated and grilled or sliced thin and stir-fried.
Coulotte Steak:  Also known as Beef Loin with plenty of marbling. This is a juicy and savory steak and is easy to prepare on the grill.
Sirloin Tip Center Steak: Also called Round Tip Steak or Breakfast Steak. Boneless, lean and a good value for this fairly tender cut. Marinate before grilling for the best experience..
 
     We all know that beef tastes great, but did you know how good it is for you? A 3-ounce cooked serving of lean beef is around 170 calories, less than 10 grams of total fat and less than 95 mg of cholesterol. Beef is an excellent source of protein and supplies 10 essential nutrients – including B vitamins, zinc and iron – that support an active and healthy lifestyle.
     The nutrients in beef provide our bodies with the strength to thrive throughout all stages of life. When it comes to choosing healthy proteins, you don’t have to give up the great taste of beef.
 
Megan Callahan is one of your Hy-Vee Corporate Dietitians. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

     Spring is here! While your neighbors and friends are focused on spring cleaning their living space, have you thought about spring cleaning your diet? We’re not talking about starting the next trendy diet in the news, but rather using spring as a time to reflect on what “basic” healthful diet habits you forgot about over the long cold winter months.
 
Remember Hydration
     Arguably one of the most important aspects of your health is staying hydrated, but typically it gets lost in the shuffle when focusing on our diets. We have a tendency in winter months and colder weather to naturally decrease water intake to stay warm. Springtime is the perfect time to again focus on this.
     The average adequate fluid intake, according to The National Academies of Sciences, Engineering, and Medicine, should be between 92 and 124 ounces a day. Several factors would either increase or decrease that amount, but this gives you a rough starting point; it’s much more than the 64 ounces once recommended. Dietitian Tip: Start your day off with a water bottle before you drink your typical morning beverage!
 
Eat the Rainbow
     This advice, used to encourage kids to get a variety of fruits and vegetables in their diet, is important for adults as well. According to the CDC, only 1 in 10 adults are meeting the recommendations for fruit and vegetable intake.
     Take a minute and think: How many servings do I typically consume? The reason to include all the colors of the rainbow: Each color carries different phytochemicals and antioxidants that may help you fight off cancer and reduce the risk of metabolic diseases. 
     Dietitian Tip: Try to get 2 colors of fruits and vegetables on your plate at each meal.
 
Skip the Added Sugar
     Added sugars can be found in just about everything, from peanut butter, bread and crackers to sauces. It’s important to differentiate between natural sugars and added sugars. Natural sugars are those that are “naturally” found in food. Foods including fruits, vegetables and many dairy products would fall into this category.
     Added sugars, just as it implies, are sugars that are added to a food to enhance flavor or texture. The newest Dietary Guidelines for Americans suggest limiting our added sugar intake to less than 10% of our total daily calorie intake. Food labels show the total sugar in a serving and what portion of that is derived from added sugars.
     Dietitian Tip: Make it a habit as you purchase a food product to look for the added sugar amount in the nutrition label. Check similar products to compare and find the option with the lowest amount of added sugar.
 
Consume Healthy Fats
     Not all fats are created equal. Saturated and trans fats may have negative effects on your cardiovascular health; monounsaturated fats, polyunsaturated fats and omega-3s are better for you. You can find these fats in foods like fatty fish, flax/chia seeds, avocadoes, olive oil, nuts and seeds.
     Per the Dietary Guidelines for Americans, your fat intake should be around 20% to 35% of your total caloric intake. Dietitian Tip: Consume 2 servings of fatty fish a week. Examples of fatty fish include salmon, sardines, albacore tuna and trout.
 
Be Mindful of Portions
     Looking for defense against weight gain? Being more aware of your fullness and portions can help. Most individuals eat out of habit and routine, so use strategies like the hunger scale, smaller plates and meal duration to find your appropriate meal or snack size. Dietitians will tell you: There are no food rules. Using mindfulness is a healthy key and looks different for each person.
     Dietitian Tip: Get evening cravings? Stop yourself and reflect on why you are going back to your pantry. Is it out of hunger? Is it out of emotion, like boredom? Or is it a habit?
Instead of working on your obligatory spring cleaning list, follow these tips toward taking a fresh look at your diet - and feel the difference.
 
The information is not intended as medical advice. Please consult a medical professional for individual advice.
 

Megan Callahan is one of your Hy-Vee Corporate Dietitians! She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. Megan has been working with Hy-Vee full-time for 10 years. She is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). Formerly, Megan served as the President and Vice President of the Kansas City Dietetic Association.  With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles to our Hy-Vee community. Megan lives in Lee’s Summit with her husband Matt, and their 2 children Kennedy (4) & Carsyn (2).
 

​     You may have heard of the “freshman 15”, describing the 15 pounds college freshman supposedly put on during their first year away at college, but there is a new term buzzing around, the “quarantine 15” which applies to all of us quarantined at home and in close proximity to our pantries.
     The combination of the stress of the uncertainty of COVID-19 and being cooped up at home makes the munchies even worse. And starchy carbohydrates like crackers, cookies and other baked goods can be a source of comfort in a time of crisis. Here are some tips to avoid stress eating, improve your mood and make healthier choices without tipping the scale:
 
Don’t stress about your diet or your weight. In these uncertain times the last thing you want to do is add extra stress to your life. There are already too many other things causing us stress right now. Now is the time to take care of yourself, not beat yourself up.
 
Keep a regular schedule. Try to go to bed and get up in the morning at the same times every day. Eat breakfast, lunch and dinner at regular times and if you need a snack plan a time between meals when you will have it. Don’t graze all day on snacks without a routine.
 
Buy better foods to have on hand.
Keep your pantry stocked with fewer processed, high-salt or high-sugar snack foods and put more produce in your fridge. Some foods that have been shown to have some mood-boosting effects are avocados, nuts, salmon, sweet potatoes and chia seeds.
 
Become more aware of your emotions. If you are bored find something to do that keeps you busy. If you feel stress or anxiety try meditation or go for a relaxing walk outdoors. Sometimes identifying your feelings is the hardest part. Try to be more aware.
 
Stay in touch with family and friends. Touch base through phone calls, video chats and virtual happy hours. Keep your support system going.
 
Move. Exercise is critical for both mental and physical health. Go for a brisk walk, hop on your bike or try a new online class. You might find something new that can be long-lasting.
Try this Easy Chia Pudding for a mood-boosting snack or breakfast.

​Tracey Shaffer, RDN, LD is a registered dietitian and owner of KC Nutrition Coach, online nutrition and fitness coaching. She can be reached at tracey@kcnutritioncoach.com
 

     What image comes to mind when you hear the word ‘spinach’? Is it the bright green leafy salad so popular on springtime menus or a dark green stringy mass that appeared on your school lunch tray or dinner plate at grandma’s house?
     Unfortunately, the latter was my only exposure to spinach as a child, so you can imagine my skepticism, as a young adult, when encouraged to try the spinach salad (with fruit in it no less) at a ladies luncheon held at a quaint tearoom. Ahh…I still had so much to learn!
     There are three basic types of spinach, Savoy, semi-Savoy and flat leaf. Savoy, also called curly leaf spinach, has large, very dark crinkly leaves and is better suited for cooking. Semi-savoy is very similar, but the leaves tend to smaller and still somewhat crisp and crinkly.
     Flat leaf, which is the most popular in the United States, has smooth, tender, spade shaped leaves with a slightly sweet flavor. This is the most popular variety for raw uses like salads and smoothies. Baby spinach is flat leaf spinach picked in the early stages of growth.
     As a quick maturing, cool season leafy green, spinach is often one of the first garden gems to harvest in early spring. A member of the Amaranthaceae family, this leafy annual is a ‘cousin’ to beets, chard, and quinoa. Spinach ranks as one of the most nutrient-dense of all foods.
     At just 7 calories per uncooked cup, it is an excellent source of folate, and vitamins A, C, E, K, and B-6. Spinach is also a good source of iron, magnesium, riboflavin and potassium. This vast array of nutrients provide many benefits including reducing risk of heart disease and cancer and promoting eye health, wound healing, healthy blood pressure and protection from neural tube defects in a developing fetus.
     It is worth mentioning that the iron found in spinach is non-heme iron, which needs a high vitamin C helper such as citrus foods or strawberries. (Now that first spinach salad makes sense!)
     As healthful as spinach is, there are potential adverse effects, especially when consumed in large amounts. Because of the high vitamin K, it can interfere with blood thinning medication and clotting ability. In addition, the high levels of oxalic acid and calcium salts can interfere with mineral absorption and contribute to kidney stones in people who are at risk for developing them.
     As an adult, I may still politely pass when it comes to a plain vegetable side dish, especially if it resembles what I experienced in my early days. However, I have learned to enjoy spinach in a variety of ways…in a salad, in pasta dishes, in omelets and even a breakfast smoothie, like the recipe below. One thing I have learned is that I prefer blueberries or a berry blend, so that the darker purple colors can ‘win’ over the green of the spinach!  
 
Berries and Greens Smoothie
½ cup 100% cranberry juice
½ cup vanilla yogurt
1 cup fresh spinach, packed
½ ripe banana (try freezing first)
½ cup frozen berry blend (blueberry, blackberry, strawberry)
¼ teaspoon ground ginger

Combine all ingredients in blender and blend until smooth.
 
Nutrition information (based on 6 servings): Calories: 223, Total Fat: 2g, Saturated Fat: 1.5g, Sodium: 128mg, Carbohydrates: 41g, Fiber: 5g, Protein: 9g
Recipe adapted from Seasonal and Simple, analyzed by verywellfit.com