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The Importance of Fruits and Vegetables for Preventing and Managing Diabetes
November 1, 2019
November is National Diabetes Month and between our Registered Dietitians and our team of Pharmacists we have just the resources you need to help prevent and manage diabetes. Preventing Diabetes with Fruits and Vegetables A well-balanced plate full of great nutrition includes fruits and vegetables which provide fiber, vitamins, and minerals. One way to help prevent diabetes is to be sure ½ your plate is full of fruits and vegetables. Remember, all forms of fruits and vegetables can be great choices. Here are a few tips: FRESH: All fresh fruits and vegetables are great options. Be sure to get a variety! FROZEN: Choose frozen fruit with no added sugar and frozen vegetables with no added sodium CANNED: Choose canned fruit in 100% juice and canned vegetables with no salt added. For canned vegetables and beans drain and rinse them for 2 minutes to remove additional sodium. DRIED: Choose dried fruit with no sugar added Managing Diabetes with Fruit and Vegetables Individuals who are on a diabetic friendly diet should focus balanced carbohydrates. Yes, fruit and some vegetables contain carbohydrates, however they still contain fiber, and plenty of vitamins and minerals. We still need carbohydrates- but the type and the amount are very important. Be sure to talk with your doctor or registered dietitian regarding how many carbohydrates you should have at each meal and snack. Once you have additional guidance from your doctor or dietitian regarding how to balance carbohydrates at each meal and snack, be sure to check out all our great resources from our team of Registered Dietitians! Our resources can all be found at Celebratemore.com/dietitians and click on Resources. For questions regarding your medication, ask your pharmacist! Together with the correct medication and a carbohydrate-balanced diet you can be in full control of your diabetes. For questions, please ASK A DIETITIAN Wishing you a happy and healthy holiday season, Amy, RD, LD...
Kick Off the Fall Season with a Fresh Start
October 1, 2019
Kick Off the Fall Season with a Fresh Start Hi! Hey! Hello! It’s October, which means we are officially in the season of changing leaves and apple cider. Fall is often associated with back-to-school or a fresh start—even long after we are out of school. If you are looking to make small changes this Fall with your health—we have you covered. I have 4 simple tips for you to help you meet your 2019 Fall goals! People often ask me what the best detox or diet is. If I am being honest, I’m not a fan of either. Usually I answer with something along the lines of eating more nutritious foods and listening to the body. My answer never seems to get the reaction I hope for; don’t people want to be told they can eat REAL food instead of endless rice cakes and shakes that never seem to satisfy hunger? With everything at our fingertips these days, it seems like a quick-fix is always within arm’s reach. Sorry to break it to you, but quick fixes when it comes to nutrition, especially weight control, never end up the way we hope. My theory is that we need to make lifestyle changes for eating habits to be sustainable. Small, SIMPLE, changes can have a huge influence on your health and affect the way you feel! Let’s talk about 4 of my favorite simple fixes that will leave you feeling healthier and happier! 1. Forget calorie counting Focusing on only calories can lead to unhealthy habits, such as taking attention away from overall nutrition. If you are watching your weight, look for other ways to make sure your body is getting the nourishment it needs. My favorite way two ways? 1. Try adding a fruit and/or vegetable to every meal and snack! Not only does this help you meet your recommended 5 servings of fruits and vegetables per day, it also is a fantastic way to nourish your body and increase satiety. 2. Intuitive eating. Before, during, and after eating, check in with your body’s natural hunger signals. You can use a basic scale from 1 to 10, 1 being you haven’t eaten all day and 10 being you feel like you just ate a Thanksgiving dinner. The goal is to stay between 3 and a 6 at all times. Are you eating because you are truly hungry, or are you bored, stressed, sad, or happy? It does take practice, but the better you get at eating based on what your body is telling you, the less you will overeat. 2. Don’t skip meals Skipping meals can promote overeating later in the day, which can potentially result in weight gain. When you eat at least 3 meals per day, you are more likely to be able to focus on your hunger cues, keeping your blood sugar balanced. Try your best to eat breakfast or a small snack in the morning, including a fruit and/or vegetable. This will provide you with the energy you need to start your day off right! 3. Don’t eat boring food People often associate healthy with boring salads, dressing on the side. I am here to proudly say that’s not the case! Do eat your fruits and veggies, but prepare them in a way that you enjoy! Throw them in the oven or on the grill with a drizzle of olive oil. Now that’s a game changer! Find ways to make more nutritious choices that work for you. I promise that eating healthy can taste good! 4. Kick the added sugar Hands down, added sugar is one of the most problematic foods when it comes to weight gain, high blood sugar, and high triglyceride levels. Added sugars add calories to the diet without adding any substantial nutrition. The American Heart Association recommends that men consume no more than 36 grams and women consume no more than 24 grams added sugar per day…about the amount in 1 can of soda. Let’s discuss the difference between natural and added sugar: Naturally occurring sugars like lactose (milk sugar) and fructose (fruit sugar) are completely natural and shouldn’t be a concern for most people. Sucrose (honey, cane sugar, etc.) is used to add sweetness (added sugar) to foods like cakes, cookies, salad dressings, pasta sauces, and many other commonly consumed products. Incorporate more foods in your diet that naturally contain sugar like dairy, fruits, and vegetables! And lastly, look for products with little or no added sugars! Happy and Healthy Eating, Emily...
Family Mealtime is a Must
September 1, 2019
Family Mealtime is a Must If you had 1 more hour in your day, what would you do with it? Perhaps you take that hour and dedicate it to having one more meal at home with your family. September celebrates National Family Meals Month™ and we’re excited to join the #familymealsmonth movement with many others around the country. Currently, adults say they eat about 59% of their meals together.1 Parents, specifically, express wanting to do so more. Among parents who say they miss some dinners during the week, 86% say they are taking steps to eat with their child more.1 Eating together is worth the effort. Family mealtime is associated with physical, social, and mental health benefits. In fact, regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits, and less risky behavior. And eating at home can be a win-win for both your pocketbook and your waistline, with research showing that people who eat more home-cooked meals consume about 130 fewer calories per day, on average.2 As the school year starts up again and we get back in a routine, make the effort to enjoy family meals throughout the week. Need ideas? Check out our Meals In Minutes Cookbook for great family recipes that can be made in 30 minutes or less! We also have many other meal ideas on CelebrateMore.com/dietitians. Want a chance to win some FREE GROCERIES to help you celebrate #familymealsmonth!? Here’s how: Snap a photo of your family meal Share on Facebook or Instagram! Tag us and use the hashtag #familymealsmonth @MoreFreshIdeas @CobornsGrocery | @CashWise | @MarketplaceFoodsInc Happy National Family Meals Month! Amy, RD, LD 1. FMI Foundation. Power of Family Meals 2017: Desires, Barriers and Directions for Shared Meals at Home, 2017. Accessed at: https://www.fmi.org/docs/default-source/familymeals/fmi-power-of-family-meals-whitepaper-for-web.pdf?sfvrsn=13d87f6e_2 2. Wolfson, J. and Bleich, S. Is cooking at home associated with better diet quality or weight-loss intention? Public Health Nutrition, 2014....
Have A Plant™ in the Shape of Fruits and Vegetables
August 1, 2019
Have A Plant™ in the Shape of Fruits and Vegetables What’s the biggest trend hitting school lunch boxes this school year? Plant-forward options, encouraging kids to fill up on the beautiful colors, amazing flavors, and new food adventures the plant world has to offer. Fruits and vegetables are claiming their rightful place at the foundation of plant-forward eating habits. During August, the Coborn’s Dietitian Team is encouraging all kids and families to Have A Plant™ – in the shape of more fruits and vegetables – to enjoy the beneficial role they play in a happier, healthier lifestyle. That’s right, according to the Produce for Better Health Foundation, market research suggests eating fruit and veggies every day of the week can help improve happiness, life satisfaction and emotional wellbeing.1,2 Here are some tips to help the kids in your life Have A Plant™, in the shape of fruits and vegetables: Pick a Color Theme. Kids love a color scheme and silliness is sure to ensue when kids open a Go Green lunch box filled with green veggies (think cucumber spears, asparagus, broccoli, celery) and our Tasty Tofu Spinach Dip. Include green napkins and silverware to extend the theme. Add Unfamiliar to Familiar. Kids are more likely to try a new food item, including a fruit or vegetable, when used in a meal they love or with other foods that are their favorites. Add zucchini noodles to a pasta dish, sliced radishes, kale or mango to tacos, or arugula, mushrooms or bell peppers to pizza. Revamp a Favorite. Smoothies are a go-to for mornings on the run or after school snacks. Increase the amount of fruits and vegetables included and pair with other nutrient-dense ingredients for a high-powered, smile encouraging option. Our Strawberry Papaya Smoothie includes three fruits plus tofu – a plant-based food that adds creaminess and takes on the flavors of foods with which it’s paired. Create Pairings. Most often we eat foods in combination, and pairing produce with other nutrient-dense foods can balance flavor, texture and nutrition. In our featured recipes, tofu – another plant-forward food – is the pairing. When used in dips, tofu’s creaminess balances the crunch of vegetables. In our smoothie, tofu adds plant protein to fruits’ vitamins and fiber. Pairing with other nutrient-dense foods – as we’ve done in these recipes – can be an effective way to work towards the goal of eating fruit and vegetables at least one more day each week and increasing happiness. For more plant-forward recipes and information on tofu, visit House Foods Website. From us and our friends at Produce For Better Health, happy and healthy eating! Coborn’s Dietitian Team...
Comfrey Farms Duroc Pork
July 21, 2019
GROWN LOCALLY. KNOWN GLOBALLY as the Best Pork in the U.S. Comfrey Farm CERTIFIED DUROC is Now at Coborn’s, CashWise and Marketplace. Read the Authentic Story. Taste Deliciousness. In his 20s he gets almost as good as his father at making the rounds before the first light of dawn shows itself to the fields, sky and farm animals. All are hungrily ready to consume the sun’s boundless energy and make the most of the gift of a new day. By mid-day, he is already soaked in sweat; muscles fatigued from work not recreation; carrying the worry and burden that comes from keeping prized, pedigreed pigs fed, watered, sheltered, comfortable and in the very best of health. There’s always that moment every day (or at least once each week) when the Comfrey Farm Duroc pig farmer—otherwise known as “grower,” “producer,” or “caretaker”—pauses with gratitude and pride. He and his family, those who have gone before him and the sons, daughters, brothers, nieces and nephews who now stand before him, working side-by-side, could have chosen an easier, quicker, and less costly route. But then they would just be making a living and not living a dream. The dream to be a different kind of pork producer, one focused on delivering the absolute best. Less than 150 miles away is the Comfrey Farm Prime Pork pig barn and pork packing plant in Windom, MN. They will accept Durocs from its four family farms, giving them the same care and respect as the growers. Truly wholesome, natural food does not come easily or thoughtlessly. The barn was designed in collaboration with Dr. Temple Grandin to accommodate the animals in a stress-free environment for rest and roaming. The newly overhauled plant incorporates every necessary detail to live up to the promise of giving an extraordinary eating experience to flavor-seekers. It features bright, lofty spaces with highly automated robotics and temperature control, which keeps the food and workers safe while preserving the ruby-pink color and freshness of the pork. It also showcases the craftsmanship of more than a hundred skilled butchers on the floor—mothers, fathers, los jóvenes, on their feet day after day, masterfully cutting each piece of meat with the talent of an artist and the eye of an inspector. How could this daily grind be satisfying? One taste will explain. Satisfaction comes from the consumer who calls to say she has been craving this indescribable real pork flavor since she was a child five decades ago. And from the butcher who said he has been selling pork for more than three decades and has never tasted anything more delicious than this Comfrey Farm purebred Duroc pork. This is living our dream. We sincerely thank the entire Coborn’s family of employees and shoppers for warmly welcoming us. We invite you to experience and enjoy, time and time again, our all-natural DUROC pork on your fork. Please, be in touch with us. @comfreyfarmprimepork | comfreyfarmpork.com ...
Cauliflower Has Some Competition!
July 4, 2019
I don’t know about you, but I see literally everything these days made from cauliflower including crackers, wings – yes even wings, gnocchi, tots, pizza crust and of course the riced cauliflower. You name it, I’m sure it exists. This trend has been around for a while, and we still get many questions about it as more of these plant-based products make their way to grocery store shelves. It was initially started by the low carb movement as a way to reduce carbs (i.e. instead of rice choose riced cauliflower to go from carbs to no carbs). As a dietitian, I LOVE the fact that we are adding another veggie to the plate in so many creative and fun ways! I mean turning cauliflower into wings – that’s pretty amazing. The flavors are quite impressive, too. However, I do want to course correct and be sure we are all on the same page that carbs are GOOD for us and that we do need carbs at every meal, including those of us with diabetes and those trying to lose weight. It truly is the number way that our body prefers to get energy and its most efficient for our bodies. The problem is when we are getting too many carbs and when we are choosing simple carbs as opposed to complex carbs (i.e. whole grains, fruits, starchy veggies, milk and yogurt). I tell clients that if they want to take part in enjoying all things with cauliflower, that’s great. I will definitely be cheering you on as you add another veggie to the plate, especially one that wasn’t especially desired prior to this trend. I love this rebirth of cauliflower, BUT please ensure that you are still getting carbs at that meal and of course those whole grains that are rich in iron, fiber, B vitamins and offering protein. What does this look like on the plate you ask? When doing riced cauliflower, I would recommend doing half riced cauliflower half whole grain brown rice or quinoa. And then still half you plate being fruits and more veggies with of course your serving of protein and dairy as illustrated on MyPlate. Or if you are doing mashed cauliflower instead of mashed potatoes (which are still very healthy; it matters about the portion and what you are adding to them that makes all the difference) again you could do half mashed potatoes, half cauliflower or the mashed cauliflower, but add a slice of whole grain bread to the meal. This way you are still getting in whole grains and complex carbs during your meals 😊 Finally, just because something is made with cauliflower doesn’t mean it is always healthier, it can have added sugar, added sodium and lots of fat for it to taste good. For example, mashed cauliflower with all the bacon and cheese- we all know its tastes amazing, however, keep in mind “everything in moderation,” 😉 It’s best to always check the shelf tag for that ‘Dietitian’s Choice’ label indicating that it is a better for you option. Cheers to making veggies cool and fun!!! Who knows what the next vegetable trend will be, perhaps cabbage? Who knows! More and more we are seeing consumer interest move towards more plant-based foods, bolder flavors, and overall healthy eating and gut-health are top of mind. Always remember that as trends change and new eating patterns appear in the media, ask our team of Registered Dietitians to give you the science-based research to help you know what truly is best for you and your personal health. You can count on us to keep you updated and well informed!! Peace and Wellness, Ashley...
More 4th of July Recipes!
June 27, 2019
Happy 4th of July Everybody! We are in the heart of summer in the Midwest and my very favorite holiday is almost here! I love spending time in the sun, especially near the water, and entertaining family and friends. You create the best memories when you are all together on a beautiful 4th of July afternoon watching boat parades on lake and playing back yard games. This year I decided I don’t want to be caught up in the kitchen on the 4th of July because I don’t want to miss all the fun that’s going on outside. So, I came up with some easy and tasty ideas that I want to share with you so that you can enjoy the fun happening in your own back yard! Let’s get started… I decided this year that I’m finding recipes that I can make in advance that are also quick and easy. First step is the entrée! I’m going to serve Country Style BBQ Rib Sandwiches. I wanted the ribs to be so tender they would just fall apart, and I succeed! You can go boneless in this recipe but with the bone-in you get so much more flavor. And with only 3 ingredients to make the ribs, it doesn’t get much easier than that! Grab some dollar buns from any of our Bakeries and coleslaw from our Deli bringing the ingredient list up to only 5. I call that a win! Next up, I wanted to prepare an appetizer to share. For all you Buffalo Wing lovers this recipe is going to blow you away! This Layered Top The Tater Buffalo Dip is perfect to make the day before and keep chilled until you’re ready to serve. Serve with some crackers and celery and you’re ready to go. You can even get the celery pre-cut in our produce departments! Now I always like to have some kind of special drink for my guests on the 4th of July and I wanted to really play up the 4th of July theme… so, I got a little creative this year! I decided to do a layered drink and tie in the Red, White and Blue colors. This drink is called the All American and it tastes as good as it looks! Plus, it’s also really fun to make! I wanted to use a taller glass when serving these drinks, so I doubled the recipe. You can use a shorter glass when preparing these drinks too! Now to garnish the drinks all I did was take a Kemps All American Popsicle and put it right in there! What better way to celebrate the 4th of July? They’re red white and blue, they make a great garnish for this fun drink, plus, they’re awesome for the kids and a cool treat on those hot summer months! Have a great and safe 4th of July family and friends celebration and we will see you soon! Jayne...
Spring Into Summer With Smoothie Bowls
May 29, 2019
Spring Into Summer with Smoothie Bowls Like to eat? Me too! While smoothies are a quick and easy way to get in great nutrition, I’ve always had one personal problem with them – I’d rather eat my food than drink it. Then entered the smoothie bowl. Tasty, nutritious and Instagram worthy? Hellooooo #BowlGoals. While making a smoothie bowl is quite straight forward, I am sharing my top 5 tips for getting the most nutrition (and taste) out of your next creation. Start with a nutritious (and tasty) base When making a balanced smoothie bowl (or any meal or snack for that matter), it is important to include a protein, carbohydrate and healthy fat. For this tip, let’s focus on protein. While there are many ways to incorporate protein into a smoothie bowl, one of the best ways I recommend is to use a protein-rich base like: Kefir Milk or lactose-free milk Soy milk Greek yogurt Skyr-style yogurt Not only do these options provide protein, they also contain other nutrients like calcium, vitamin D and probiotics! All the fruits and veggies Next up, let’s chat about carbohydrates. Carbohydrates, especially fruits and veggies, are an important part of what we eat. According to the CDC, 76% of Americans are not consuming the recommended 1.5-2 cups of fruit per day and 87% are not meeting the 2-3 cups of veggies recommended per day.1 This means there is plenty of room in our smoothie bowls for fruits and veggies! Fruits One of my favorite tips is to add frozen fruit! This allows for a thicker and creamier texture – perfect for eating by the spoonful. Frozen, fresh and canned fruit (in 100% fruit juice) are great ways to add flavor, color and variety. My personal favorites are using in-season fresh fruit (bananas are always a great option), frozen berries or cherries and canned pineapple! Veggies Long gone are the days where you must have a brown smoothie bowl in order to get your veggies! Although greens (like spinach and kale) are great additions to smoothies, milder tasting veggies such as cooked cauliflower or sweet potato can add variety in texture and nutrition. Don’t forget about no-salt added canned beans! White northern beans and chickpeas also add great variety and are an inexpensive addition to your smoothie bowl. Add in your healthy fats Healthy fats are often forgotten when blending up a smoothie bowl, however, they can add in key nutrients such as fiber, healthy monounsaturated fats and omega-3s! Try adding one of these the next time you create your own concoction: Avocado Nut or seed butter Flax oil Avocado oil Hemp seed Chia seed Ground flax seed Blend it up This may sound like a simple step, but I wanted to include this tip with a few helpful hints. If using greens, blend the base and greens first before adding in other ingredients. This will ensure that greens are well blended. Although I said I like to ‘eat’ my food, I’m not a fan of leaves of spinach sticking out of my smoothie bowl. If you are not going to eat your smoothie bowl right away (aka meal prepping), be warned that you shouldn’t mix dairy and pineapple together. Pineapple naturally contains the enzyme bromelain, which when mixed with dairy and left to sit, the dairy will curdle. Don’t forget the toppings After you have your tasty, nutritious and blended creation, the fun part starts. Pour your smoothie mix into your favorite bowl and top with tasty toppings! You can choose toppings based on flavor or design, but either way, have fun with it! Here are some of my favorite suggestions: Nuts and seeds Hemp, chia, and flax seeds Nut and seed butters Fruit slices Edible flowers 100% dried fruit Cacao nibs Granola To help start you off right, try one of my personal favorite smoothie bowl recipes – Blueberry, Avocado, and Banana Smoothie Bowl! Healthy and Happy Eating, Emily Parent, RD, LD (2015, July 10). Adults meeting fruit and vegetable intake recommendations — United States, 2013. Retrieved from www.cdc.gov/mmwr/preview/mmwrhtml/mm6426a1.htm ...
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