Tags: Dietitian’s Choice

March Meal Madness – Protein Edition

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March Meal Madness – Protein Edition

March Meal Madness – Protein Edition

Jessica T. Emily P.Happy March! It’s an exciting time of year because we’re FINALLY turning the corner towards spring. While we find leaving winter behind us the most exciting part of March, many believe that March Madness is the highlight of the month. But, as Registered Dietitians, we must share that the true highlight of March is that we celebrate National Nutrition Month! So, in honor of all things nutritious, let’s have our own March Madness… March Meal Madness – Protein Edition! We’re talking smart protein swaps that will make your meal a slam dunk!

Pork Chop vs. Ribeye SteakMediterranean Pork Chops

With ribeye steak being an all-star favorite, pork chops should enter the hall of fame after this match up! Pork chops brought their A-game with an amazing flavor profile and lean composition. Try these Mediterranean Pork Chops and you’ll be rethinking that steak dinner!

Skinless Chicken Breast vs. Rotisserie Chicken

Rotisserie chicken has a home team advantage that no one can deny. It’s precooked, tasty, and easy to add into your meal! But what if I told you that skinless chicken breast is simple to make and lower in sodium and fat? Simply top your chicken breasts with a few tablespoons of olive oil and a pinch of Italian seasoning then bake at 375 for 35 minutes, or until the meat thermometer reads at 165F. The perfect addition to salads and pasta!

Walnut Chorizo vs. Chorizo SausageWalnut Chorizo Tacos

Think this is an odd matchup? Think again! Walnut chorizo makes a three-point shot and scores on this Taco Night matchup! Use our Walnut Chorizo recipe to shake up the competition on your next Taco Tuesday. It came to compete with black beans and walnuts bringing the protein, fiber, and plenty of heart healthy fats!

Fresh Chicken Tenders vs. Fresh Chicken Wings

No one’s backing down in this game of chicken! Chicken tenders take the lead, making a fast break followed by a slam dunk to score. The versatility and low fat content of the chicken tenders makes them a force to be reckoned with. Soak them in your favorite wing sauce and use them anywhere you might want a zesty chicken wing flavor – I’m talking to you, buffalo chicken wrap!

Pork Loin vs. Ground BeefInstant Pot Pork Chili and Rice

Ground beef is a fan favorite in the chili game, but the underdog pork loin pulls ahead to make a HUGE comeback in this one! Just 3 ounces of pork loin contains 24g of protein, giving it the necessary advantage to maintain momentum and win the matchup. Try it for yourself with Instant Pot Pork Chili and Rice for a satisfying and delicious meal!

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Each of these proteins show up ready to compete, but some shoot more baskets and others shoot more airballs. When it comes to nutrition, the lean and low sodium cuts of meat are a slam dunk! Which of these swaps will you try?


Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Emily, Registered Dietitian
MFCS, RD, LD, FAND

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Give Your Heart Health A Boost 5 Ways

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Give Your Heart A Boost 5 Ways

Give Your Heart Health A Boost 5 Ways

When I think of February, I think of Valentine’s Day. But there’s more to February than Valentine’s Day – we also bring attention to heart health for American Heart Month! It’s an important cause to dial into because heart disease is the leading cause of death among Americans¹. We can each do our part to change that statistic with small diet and lifestyle changes that will lead to a happy, healthy heart. Here are 5 ways to give your heart health a boost!

1. Include “healthy fats” in your diet

healthy fatsFats are an important part of a balanced diet, but not all fats are created equal. The term “healthy fats” refers to the mono- and polyunsaturated fats that should make up the majority of your recommended 20-35% of total daily calories from fat. Healthy fats make you feel fuller for longer, provide vitamins and minerals, and improve your blood cholesterol when used in place of saturated fats.
Some foods that contain healthy fats:
  • Fatty fish like salmon, trout, and tuna are rich in Omega-3s (a polyunsaturated fat that promotes heart health)
  • Oils – use these in place of solid fats, like butter
  • Nuts – choose unsalted
  • Avocados
RD Tip: Swap out full fat dairy items for low or nonfat options to reduce your saturated fat consumption!

2. Eat more fiber

Fiber does so much good for your body – including your heart! Increasing your fiber intake will also improve your heart health. So, how do you include more fiber in your food choices? Here are a handful of my favorite ways!
  • Eat the rainbow of fruits and vegetables! They’re naturally loaded with fiber and the variety of colors means you’re eating a variety of additional nutrients.
  • whole grainsMake the swap to whole grains, at least 50% of the grains you eat should be whole grains.
    • RD Tip: You can quickly tell if an item is whole grain if it lists whole grains as the first ingredient on the nutrition label.
  • Try one of my favorite fiber sources – beans!

3. Get active

It takes more than your food choices to keep your heart happy and healthy. Find an activity that not only gets you moving, but also sparks joy! Whether it’s a strength workout, a run, or taking a walk with the dog – you can get moving today. Start by considering some of the barriers that exist in your life that keep you from living a more active lifestyle. From there, consider how you can take one more “step” towards where you want to be! Here are a few ideas to get you started:
  • Take necessary phone calls or meetings while walking – this can be outside or around the house. Either way, stand up and get moving!
  • Evaluate your daily routine. Where can you adjust for a 10-minute walk?
  • Wake up 20 minutes earlier to start your day with a peaceful yoga session!

4. Reduce sodium in your food choices

When you eat large amounts of sodium your heart works harder to do its job, resulting in high blood pressure. Cutting table salt out of your diet is beneficial for reducing sodium intake, but most Americans eat large amounts of salt in the form of processed foods. These foods include chips, sauces, frozen meals, canned foods, and more! Look for “Low sodium” on the nutrition label but be aware that the words “reduced sodium” or “less sodium” do not identify the product as a low sodium food. Those terms indicate that the food item simply contains less sodium than the original.
Dietitian's Choice

RD Tip: Look for the Dietitian’s Choice shelf tag while you’re shopping to feel confident that you’re selecting a lower sodium option.

5. Sleep!

This is a factor that the American Heary Association recently added to the list, and I’m very excited about it! We often overlook sleep, as it’s the first thing to fall away when things get overwhelmingly busy. Consistently not getting enough sleep is associated with many poor health outcomes including inflammation and stress. Sleeping the recommended 7-9 hours is key for maintaining your mood and energy levels. A positive mood and high energy levels will surely help you tackle the above intentions.

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Give your heart some love this month by focusing in on one of these suggestions. Your heart will thank you! Do you have a question about food and heart health? Our Registered Dietitian Team is happy to answer – submit a question below!

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Cited
1. CDC. Heart Disease Facts | cdc.gov. Centers for Disease Control and Prevention. Published June 22, 2020. 
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Greek Yogurt Bagels

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Greek Yogurt Bagels

Greek Yogurt Bagels

If you love bagels, try making your own that have more nutrition like these Greek Yogurt Bagels that you can customize for variety! Our dietitian’s are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!

Shop from the comfort of your home! You can shop online at any of our proud family of stores for these recipe ingredients as well as the rest of your grocery list! We offer curbside pick up at all locations and delivery in select locations as well. Don’t forget to connect your MORE Rewards account when you shop online for extra savings, digital coupons, and many other rewards too!


Shop Ingredients

Coborn’s
Cash Wise
MarketPlace Foods


Jess’s Favorite Items (plus a new trend!) To Try In The New Year

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Jess’s favorite items (plus a new trend!) to try in the new year

Cheers to 2023! As you reflect on the adventures of the past year and look forward to the opportunities of the year to come, I challenge you to consider trying something new. When I think about trying something new, I naturally gravitate towards food. So, to help you get started on your own “something new,” these are some of my favorite and lesser-known items (plus one trend) that I urge you to try in the New Year!

1. Sweet Haven Tonics

You have GOT to check this gem out! Sweet Haven Tonics handcrafts delicious concentrates right here in Minnesota for both cocktails and mocktails. These wonderfully fresh flavored tonics will produce an awe-worthy drink in about 30 seconds. Yes, you read that correctly – 30 seconds! With flavors like Lemon Basil Lavender and Spiced Cherry & Orange, these tonics are too exciting to pass up. Mix your flavor of choice with plain seltzer water for a mocktail or add liquor to make it a cocktail. The versatility and flavor of these products make them a bar cart must-have.

2. Black Bean Sun Chips

Sun Chips are an awesome choice for a savory and crunchy snack. They make reaching your daily 3 servings of whole grains easier by pairing whole grains with exciting and delicious flavors. In recent months, you may have noticed some new options in the chip aisle under the Sun Chips name! Sun Chips now sells a line of chips that contain real black beans. Black beans are rich in fiber and protein, so naturally these new chips boast slightly higher protein and fiber content. Not to mention the fun new flavors to compliment the inviting taste of black beans!

3. Superior Fresh Citrus Splash Greens

Sound familiar? That’s because I wrote about Superior Fresh Salmon back in October! At their facility, they recycle the water from the salmon pools to the aquaponic greenhouse, and the plants thrive on the nutrient rich water. They grow many varieties of leafy greens, but this one is by far my favorite. The unique sharp flavor of the Citrus Splash greens comes from red veined sorrel leaves. Which are as beautiful as they are scrumptious! Try out our Winter Greens and Grains Salad to experience it for yourself. Learn more about their salmon here!

4. Spindrift

I’m a HUGE fan of this sparkling water. While it may not be a new product, it’s newer on the seltzer water scene in the Midwest. The contents of this sparkling water set it apart from others, with each can of Spindrift featuring real fruit juice! The flavors range from a classic lime to a more adventurous pink lemonade, and everything in between. So, there’s a flavor for everyone! These are so yummy straight from the can, over ice, or even in a mocktail.

5. Swicy (sweet + spicy)

Here’s a new word to add to your vocabulary! We learn something new every day – right? This goofy word describes the collision of two bold flavors – sweet and spicy. You’ll see a lot more of these types of dishes and products heading into 2023. My personal favorite way to enjoy this flavor fusion involves combining the sweet of dark chocolate with the spice of Cayenne pepper. Get a head start on the trend with our Sweet & Spicy Chicken and Broccoli and Swicy Chile Brownies!

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It’s always fun to try something new! Who knows, maybe you’ll find a new favorite food in 2023.

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

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