Halloween Week in Pre-view

It is the last week of October and that screams Halloween. We celebrated Halloween in the store this past week and had a pretty fun trick or treat event for over 300 kids.

I had to share this picture of sno balls because it reminds me so much of my Dad and Halloween. I remember Dad coming to Omaha while I was in college during Halloween week. He brought me a package of orange sno balls as my treat. I have been a lover of them ever since. Coincidence that there was a cart of these back by the time clock. Love it when my Dad says hello in special ways.

Halloween is also my Dad's holiday. He would decorate our front porch and play spooky music for all the trick or treaters. Not to mention his love for shopping for Halloween candy....we always had the best candy - Snickers, Baby Ruth's, Kit Kats, Almond Joys. If it was a candy bar with chocolate, peanuts and caramel, we had a bag of it. I love his sweet tooth, it makes me smile.

We had a variety of candy all over the store, but as the dietitian, I had to have something a little different.

So, I had a special witch by my side to lure the kids our way.  Even big kids.  

I handed out tooth brushes and a healthy snack mix. Both were a hit!  Yes, even the tooth brushes!  Halloween is about candy and treats, but a healthier snack mix can be a treat too for kids and adults.

Here is my easy recipe:

2 cups of Wheat Chex

1 cup of Golden Raisins (my favorite)

1 cup raw pepitas (pumpkin seeds)

1/2 cup mini chocolate chips

Portion out 1/3 cup into snack bags and serve.

Happy Halloween! 

Week in Review

I just had to start this week in review with this picture. Goodness, doesn't it make you want to jump into the picture and just start eating?  I am a sucker for caramel apples and Chef Stacey makes some delicious ones!  I got to help this time, well a little bit, by helping wrap them up. And of course I couldn't resist purchasing one of my own. The turtle apple was worth every calorie. The apple part balances it out right?

This past week, the Midwest Heritage Bank in our store started this awesome fundraiser for the kids of the Variety Club. Each department in the store was to create a Snowperson that represents them, so of course the creation of the Chef/Dietitian snowlady was a must. I think she is a great combination of us. I also appreciate her impeccable juggling of fruit capabilities. Maybe it is a metaphor for all the things Stacey and I juggle each day being our own department. I hope everyone comes and casts their "votes" through January. All the donations go to an amazing cause! 

I ended the week with my monthly TV segment on KCCI on Saturday morning featuring the dietitian pick of the month: cranberries. Cranberries are in season and full of powerful and healthy antioxidants that we all could use over these cold months to keep us healthy. I like to buy a couple extra bags when they are in season and freeze them for use later. The frozen cranberries also make festive ice cubes for holiday parties. Try the recipe I made on air for a colorful and zingy holiday appetizer.

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Cranberry Jalapeno Cream Cheese Dip

Serves 16. Source: | Hy-Vee dietitians. 

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All you need:
1 (12 oz) bag Ocean Spray fresh cranberries
1 to 2 jalapeno peppers, stemmed and seeded
1/2 c. Hy-Vee sugar
1/4 c. Walden Farms calorie-free cranberry sauce
2 tbsp fresh orange juice
1 tsp orange zest
1/4 c. chopped green onion
1/8 – 1/4 tsp ground cumin
pinch salt
2 (8 oz each) packages Hy-Vee light cream cheese, softened
Whole-grain crackers, for serving

All you do:
In a food processor, chop cranberries and jalapeno pepper to a fine dice. Add sugar, Walden Farm cranberry sauce, orange juice, orange zest, onion, cumin and salt. Pulse to combine. Pour mixture in bowl, cover and place in refrigerator at least 4 hours or overnight.
Spread softened cream cheese into a large rimmed dish or 9-inch pie plate. Top cream cheese with cranberry-jalapeno mixture. Cover and place in refrigerator 2 hours. Serve with crackers.

Tasty Tailgate

Football season is upon us and so are all the high caloric and low nutrient dense foods that we chow down on.  I know, I know, who wants to eat healthy during football season?  Well since there are games being played almost every day of the week, you might want to consider watching those calories before you bust out of your favorite jersey while cheering for your team. 

Try this healthier take on a common tailgate recipe, hamburger and beef cheese dip.  It will be a winner at your next party and you won't pop a button on your pants.

Hut Hut Hummus

1 large container of Garlic Hummus

1 16-ounce bottle of medium salsa

1 can of black beans, rinsed

Place all ingredients in a slow cooker and keep on warm until ready to serve. Serve warm dip with your favorite veggies, whole grain crackers, pita or corn chips.

Week in Review

This week seemed like it lasted forever!  Really. I split my week between vacation time and work, 3 days each. It was very quite at work because others (the ones that can distract me easily) were on vacation too, so when I was there, I was very productive. We celebrated a week long birthday for my friend Stacey's 30-ish birthday. Last year at this same time she just had a baby and deserved a week of fun.

During this week, there was an intense debate about umami, the 5th sense. Yes, the majority of us are familiar with the 4 standard tastes (sweet, sour, salty and bitter) but umami encompasses all 4 with depth. Unfortunately, it was divided, girls believe (because we actually use all 5) where the boys did not believe, photo-documented. I enjoy passionate and heated conversations, even if it involved polling the public!

The weekend brought the legendary Cy-Hawk game and Saturday morning TV for me. It was fun doing tailgating ideas for one of the biggest a football days in Iowa. I stayed my neutral self, wearing my Swiss-white shirt (not a particular fan of either) and enjoying the healthy competition. Never-mind that I did nap through the first half....maybe I will catch the second half. 

Happy weekend to you all, looking forward to the next week and all that it brings my way! 

No More Diets

The best part of my job is helping people discover their own path to living a healthier life. I think sometimes when people make appointments with me, they think they are going to walk into the food police and are never going to get to eat foods they love and enjoy. So wrong!

I am a believer that all foods fit, just not in all shapes and sizes. There really are no bad foods, there are really bad portion sizes.

We have gotten so accustomed to what our minds think a portion size is, unfortunately, that is not what our body needs.  I have been using the plate method, or the new food guide pyramid known as MyPlate, for my 12 years as a dietitian. It is the easiest way to control portion size and establish balance.

Balance is the other component to eating well. When you take foods or food groups out of your diet, you are not combining the right nutrients to fuel your body or control your hunger. Each persons balance is different and that is where a registered dietitian comes in to help each individual discover their balance.

If you are struggling with cravings, eating large quantities of food, disrupted sleep patterns, low energy levels and decreased physical activity, your balance is off and needs to be restructured. Take an opportunity to meet with a registered dietitian to find your balance, feel energetic and live the healthiest life you can. 

You only have one life, make it the best one you can!  

To locate a Hy-Vee Registered Dietitian near you: http://www.hy-vee.com/health/hy-vee-dietitians/default.aspx

If you do not have a Hy-Vee close to you, find one nationally here:http://www.eatright.org/iframe/findrd.aspx