healthybitesJANUARY 2017

5 Secrets to Becoming the Best Version of You in 2017!You may have pictured it in your head numerous times — the best version of you. This could mean the healthiest version, the happiest version, the smoke-free version or the less-stressed version. Whatever your best ver-sion means, the following 5 secrets from your local Hy-Vee Dietitian can help you reach your maximum potential in 2017.

1. Balance your Diet — Take a look at your daily food intake. Does it in-clude fruits and vegetables? How about protein and fiber? Do you get at least 3 meals per day? Meet with your Hy-Vee Dietitian to work on your nutrition goals and help you make sure your diet is both balanced and fulfilling.

2. Water, Water, Water — Focus on making the majority of your daily beverage intake water. To help increase your intake, take a water bottle and draw hash marks evenly spaced along the side of the bottle. Label each mark with a time of the day (i.e. 9 a.m., 11 a.m., etc.) and use that as your hour-by-hour water intake goal.

3. Relax, Renew and Refocus — Whether you like to listen to music, read, meditate or exercise, try to take time each day to give yourself a mental break. This mental break can help you refocus your time and perhaps make you more productive.

4. New Habit: Moving More — Start slowly and do something you enjoy. Move more throughout your day, and after about 3 weeks it will be-come a new healthy habit for you.

5. Give Yourself Some Attention — Make it a point to write down the things that make you happy. Keep this list handy and add to it throughout the year. Focusing on your happiness may inspire you to have a better outlook on life.

Power through Your Day with ProteinOne of our “5 Secrets to Becoming the Best Version of Yourself” is a bal-anced diet. The majority of us tend to eat a lot of our protein during our evening meals instead of getting 25 to 30 grams of protein per meal per day. Here are some great tips to help add more protein to all of your meals.

Breakfast: • Try grabbing a granola bar with at least 10 grams of protein. • Greek yogurts are a quick way to add 12 to 15 grams of protein

to your breakfast. • Make egg muffins or burritos ahead of time for quick

breakfast options.

Lunch: • Try adding lentils, beans or hard-boiled eggs to salads or wraps for

added protein. • Top your fruit with a ½ cup of cottage cheese to get an extra 13 grams

of protein. • Need an afternoon snack? Try a half a cup of edamame or an ounce

of nuts.

Dinner: • Keep in mind this good rule of thumb to portion sizes: 3 ounces of

flank steak, ground beef, ground turkey, chicken breast, pork chop and most fish allcontain about 25 grams of protein.

New Year, New You, New Snacks!Snacks are a great pick-me-up that provide an opportunity to include all the important food groups into your diet to fill your body full of quality nutrients. This time of the year, try some of your local Hy-Vee Dietitian’s favorite snacks including citrus fruits like Cara Cara oranges, grapefruit, clementine’s and blood oranges for a good source of nutrients including vitamin C, folate and potassium. For more snack ideas, contact your local Hy-Vee dietitian.

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PRODUCT SPOTLIGHT

This newsletter is brought to you by your Hy-Vee Registered Dietitian. The information is not intended as medical advice. Please consult a medical professional for individual advice.

DIETITIAN PICK OF THE MONTH

Kura™ Smoothie Powders5 REASONS TO CHOOSE KURA™

Great nutrition addition, offering 14g protein, 26 vitamins and minerals, more than 500mg omega-3 fatty acids and 5g fiber.

Quick and easy meal or snack option to be added to any smoothie, shake or even just stirred in your yogurt.

Protein booster to help get your 20 to 30 grams of recommended protein per meal for healthy muscles and improved satiety.

Contains pre- and probiotics, which may improve digestion and benefit your immune system.

Convenient for kids and adults, with individual and bulk packs available as well as in three great-tasting flavors: vanilla, chocolate and berry.

DIETITIAN RECIPE OF THE MONTH

No Excuses Smoothie

Serves 1

ALL YOU NEED:

• ½ cup Hy-Vee light coconut milk • ½ cup Hy-Vee plain, non-fat Greek yogurt • 1/3 blood orange • 3 clementines • 1 scoop Kura™ vanilla protein powder

ALL YOU DO: 1. Add coconut milk, yogurt, blood orange, clementines and

protein powder to a blender and blend until smooth.

Nutrition Facts per serving: 420 calories, 10g fat, 1g saturated fat, 170mg sodium, 60g carbohydrate, 12g fiber, 46g sugars, 29g protein. Daily Values: 250% vitamin C, 60% calcium.

Source: Adapted from EatingWell, Inc.

CARA CARA ORANGES

• Cara Cara oranges are both sweeter and less acidic than most oranges.

• They may also help boost your immune system by providing 150% of your daily value for vitamin C and 30% of your daily value for vitamin A.

THINKTHIN OATMEAL

• Need a healthy breakfast idea for the new year? thinkThin Oatmeal has 10 grams protein, 5 grams fiber and only 190 calories.

• Made with both oatmeal and quinoa, it is a great way to get more whole grains in your diet.

EGGLAND’S BEST™ XL GRADE A EGGS

• Eggland’s Best™ eggs have 5 times more vitamin D than ordinary eggs.

• Plus they have more than double the amount of heart healthy omega-3 fatty acids!

Kura™: A Smarter Start to Your Smoothie

As a new year begins, many people find themselves searching for convenient ways to lead a healthier lifestyle. Smoothies are a go-to option, as they are easily prepared and stored. KuraTM takes the work out of building the perfect smoothie. Just start by pouring your beverage of choice into a blender. Add a scoop of your favorite KuraTM Smoothie Powder. Lastly, throw in your favorite fruits and vegetables and blend! Check out our 5 Reasons to Choose KuraTM Smoothie Powder to learn more about this nutrient-packed product.

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