Valley Natural Foods has a wonderful and fresh assortment of goodies from all of our fresh departments, perfect for Super Bowl or any party!
Deli:
Dips & Crackers, Chili, Mediterranean Bar, Cornbread, Pizza, Football Cakes, Cookies
Produce:
Guacamole Kits, Veggie Trays & Dips, Fruits
Meat:
Chicken Wings, Party Weiner’s, Steaks, Seafood
Grocery:
Chips & Dips, BBQ Sauces, Nut Mixes, Crackers, Beverages
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Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions. Click here to visit Healthnotes.
Cut & clean
Slice fruit vertically around the pit and twist to break in two. With a sharp motion, chop a knife 1/4-inch deep into the pit and twist to remove. Scoop out the flesh or score lengthways or crossways to create strips or cubes.
Power food
Avocados are an excellent source of potassium, vitamins C and A, and folic acid.
Super-simple guacamole
Mix mashed avocado, lime juice, tomatoes, and hot peppers—for an extra kick add a touch of garlic and hot sauce.
Avocados are always eaten raw because heating can cause them to become bitter. They can be added to cooked dishes just before serving. Avocado is most commonly used to make the Mexican dip called guacamole, a mixture of mashed avocado, lime juice, tomatoes, and hot peppers. Avocado slices can also be added to salads, sandwiches, or sauces. Mashed avocado is a good spread for toast, bagels, or sandwiches, and can be used to top chili or a baked potato. It makes a healthful replacement for sour cream, butter, or margarine. Avocado halves can be stuffed with tuna, chicken, or crab salad.
To prepare an avocado, slice in half, remove the pit, and scoop out the flesh. Discard the skin and pit. Avocado flesh darkens quickly when exposed to air. While this doesn’t present any health hazard, it makes the avocado look less appealing. To prevent this from occurring, rub avocado slices with lime or lemon juice, or mix about ½ tablespoon of juice into mashed or puréed avocado.
Look for avocados that are heavy for their size and are free of bruises and dark sunken spots. Unripe avocados are hard to the touch. Place them in a brown paper bag at room temperature for two to three days to ripen. They are ready to eat when slightly soft. Once ripe, they should be stored in the refrigerator and used within two to three days. To freeze avocado, remove the skin and pit and purée the flesh with ½ tablespoon of lemon or lime juice per avocado. Pack in an airtight container and freeze for up to five months. Avocado slices and halves do not freeze well.
Although there are about a hundred varieties of avocado, only a few are grown and consumed in the United States. The most commonly available variety is the Haas avocado, a dark-green, pebbly skinned avocado grown in California that is available year-round. Fuerte avocados are medium green and have a smoother skin. Grown in California, they are available in the fall and winter. Florida avocados are larger than those from California, have a smoother skin, and are lower in fat. Some jumbo avocados may be slightly lower in fat as well.
Avocado (raw, all varieties), 1 medium
Calories: 322
Protein: 4g
Carbohydrate: 17g
Total Fat: 29g
Fiber: 13g
*Excellent source of: Folic acid (162.81mcg), Pantothenic acid (2.79mg), Potassium (974.85mg), Vitamin B6 (0.52mg), Vitamin C (20.10mg), and Vitamin E (4.16IU)
*Good source of: Copper (0.38mg), Magnesium (58.29mg), Manganese (0.29mg), Niacin (3.49mg), Phosphorus (104.52mg), and Riboflavin (0.26mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.
As subscribed to by Valley Natural Foods.
Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions. Click here to visit Healthnotes.
Choose 5 colorful vegetables each day:
We have a wealth of resources to help you with any Healthy Start to your New Year! You can make an appointment with our staff RN for a free 20-minute wellness consultation. Contact customer service for her availability at: 952-891-1212, #221 or customerservice@valleynaturalfoods.com.
If you have a serious desire to get healthy this year, consider joining our First Line Therapy group. There is a fee, but the information and support will help you meet your weight loss and improved wellness goals. For more information contact Eileen Johnson, RN at ejohnson@valleynaturalfoods.com.
Healthnotes Newswire (January 15, 2009)—More research supports the recent revelation that drinking wine can help boost levels of heart healthy fatty acids found in fish,* adding another piece to the puzzle in our understanding of the protective effects of alcohol on heart disease. The new study, published in the American Journal of Clinical Nutrition, takes an in-depth look at this “fish-like effect” of moderate drinking.
While it’s not completely understood how alcohol helps protect against heart disease, it is known to raise HDL (“good”) cholesterol levels, decrease inflammation, and help thin the blood. Now it looks like it may also increase levels of DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—fatty acids found in fish, which are protective against heart disease and stroke. “Converging data suggest that the marine omega-3 fatty acids could be one of the mediators of the protective effect of moderate drinking,” said the authors.
The new study looked at the dietary and alcohol consumption habits of 1,457 men and women from different regions of Europe to see if alcohol intake was related to blood levels of EPA and DHA.
Drink to your health
In women, levels of both fatty acids went up with increasing alcohol consumption; in men, only EPA levels increased. When the researchers compared the effects of different types of alcohol, they found that only wine led to this increase; beer and spirits did not appear to raise EPA and DHA.
Drinking wine may help protect against heart disease, but don’t assume that more is better. Consuming large amounts of alcohol can actually break down healthy fatty acids, undoing the positive effects of drinking.
While there is no uniformly accepted definition, most health professionals agree that 4 to 14 drinks per week is “moderate drinking.” (One drink is considered one 12-ounce beer with 4.5% alcohol content or one five-ounce glass of wine with 12.9% alcohol.) Drinking alcohol also increases the risk of breast cancer (at one or more drinks per day), and can lead to dependence and other health problems. These factors have to be weighed when making a decision about what and how much to drink.
Tips for a healthy heart
• Eat right. Diets rich in vegetables, fruits, legumes, whole grains, and fish help keep cholesterol levels and blood pressure in check.
• Stay trim and active. Aim for 30 minutes of physical activity on most days of the week to help lower blood pressure, raise healthy HDL cholesterol levels, and maintain a healthy weight.
• Get your zzz’s. People who get at least eight hours of sleep each night are less likely to develop risk factors for heart disease.
• Don’t smoke. Smoking increases heart disease risk; quitting smoking now can help undo the damage.
• Calm down. Practicing yoga and meditation three or more times per week can lower the risk of heart disease.
*See Healthnotes Newswire 28 February 2008.
(Am J Clin Nutr 2009;89:1–9)
Kimberly Beauchamp, ND, earned her bachelor’s degree from the University of Rhode Island and her Doctorate of Naturopathic Medicine from Bastyr University in Kenmore, WA. She cofounded South County Naturopaths in Wakefield, RI. Dr. Beauchamp practices as a birth doula and lectures on topics including whole-foods nutrition, detoxification, and women’s health.
Copyright © 2009 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
As subscribed to by Valley Natural Foods.
Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions. Click here to visit Healthnotes.
Best to buy
Fresh, quality buffalo is deep red in color with no marbling of fat.
Store it safely
Refrigerate buffalo in its original wrapping, over-wrapped with foil, for no more than two days for small cuts, four days for large cuts.
Tasty tip
The secret to delicious buffalo is to not overcook it. Buffalo cooks about one-third faster than beef. When adapting beef recipes, cook buffalo at a lower temperature, to medium or medium rare.
Quick & easy grilling
Rub bison steaks with salt, pepper, garlic, and oil and grill just until the pink color in the center has disappeared.
Buffalo does not contain internal streaks of fat and thus cooks about one-third faster than beef. If overcooked, it dries out quickly. The secret to successful buffalo cookery is do not overcook. When adapting beef recipes, cook buffalo at a lower temperature, to medium or medium rare internal temperatures.
For best results, use a meat thermometer inserted in the thickest part of the buffalo meat, making sure the thermometer is not touching a bone. Internal temperatures should be as follows when the buffalo is done:
Roasting
This dry-heat method works well on tender cuts, such as tenderloin, loin, and sirloin roasts. Wipe roast with a clean, damp kitchen towel and place on a rack above a shallow roasting pan with fat side up. Insert meat thermometer deep into the meat. Roast at 275°F (140°C) until desired internal temperature is reached.
Pan-broiling
Heat a heavy skillet over medium heat until hot. Place steak or burgers in the skillet. Sear until brown on each side. Turn the meat frequently until the center has just lost its pink color.
Stir-frying
Wash buffalo, cut into thin strips and pat dry. Use tender cuts or tough cuts sliced across the grain. Heat a wok or heavy skillet until hot. Add oil, then the slices of buffalo in small batches. Stir until done, about two to four minutes depending on quantity.
Braising
Wet-heat cooking works well for tougher cuts of meat, such as pot roast or brisket. Wipe roast with a clean, damp kitchen towel and heat a heavy skillet or Dutch oven over medium heat until very hot. Add oil or butter, add the roast, and brown it on all sides. When meat is all browned, add cooking liquid and cover tightly with a lid. Cook in the oven at 275°F (140°C), or on the stovetop over low heat until buffalo is tender.
Stewing
Wash, pat dry, and cut tougher cuts such as chuck, shank, plate, and heel of round into cubes. Brown in oil if desired. Then put in a Dutch oven and cover with liquid and herbs, spices, and vegetables. Cook in the oven at 275°F (140°C), or on the stovetop over low heat until buffalo is tender.
Microwaving
For roast, place meat on roasting rack over dish, fat side down. Cook on high for four to five minutes then on medium for four to ten minutes per pound (450g). Rotate dish halfway through cooking period. Let stand 15 minutes. For burgers, arrange on a greased baking dish, and cook on high for seven minutes per pound (450g). Turn burgers over halfway through.
Grilling
Rub bison steaks with salt, pepper, garlic, and oil. Place steaks or burgers on prepared grill with rack 4 to 5 inches (10 to 12.5cm) from heat source. Grill, turning over once; use tongs or a spatula, not a fork (which may pierce meat and cause juices to run out). Cook steaks 8 to 18 minutes, depending on size of steak and degree of doneness desired. Cook burgers just until pink color in the center has disappeared.
To test the temperature, place your palms above the coals or heat source, at cooking level. If you have to remove your hands after two seconds, the temperature is hot; after three seconds, medium hot; and after four seconds, medium. More than four seconds indicates the grill has not reached cooking temperature.
Fresh, quality buffalo is deep red in color, with no marbling of fat.
Check the “Sell By” date on the package. This date indicates the last date the buffalo should be offered for sale. Meat and poultry should be prepared as soon as possible after the date of purchase, and used beyond the Sell By date only occasionally, if at all.
Leave buffalo in its original wrapping, over-wrap with foil to keep meat juices from contaminating other food, and store in the coldest part of the refrigerator. Refrigerate no more than two days for small cuts, three to four days for large cuts. To keep buffalo longer than that, wrap it carefully in freezer paper, over-wrap with plastic, and store in the freezer. Frozen ground buffalo keeps for two to three months; stew meat for three to four months; roasts and steaks for six months to one year.
Defrost frozen buffalo in the refrigerator. Steaks and chops take about 24 hours; allow one to two days for roasts, depending on the size.
To quick-thaw, separate steaks and chops, place them on a microwavable platter in the microwave oven, and defrost for four to eight minutes, depending on size and number, turning the dish halfway through. Place large roasts in a baking dish and defrost for 9 to 24 minutes, depending on size; turn the dish halfway though. Place ground meat in a shallow ceramic or glass baking dish, cover, and defrost three to four minutes, breaking up and turning the meat several times. When defrosting in the microwave, take care not to allow meat to begin cooking.
Like beef, buffalo is cut into steaks, roasts, brisket, stew meat, and ground buffalo; it’s also made into hot dogs, jerky, and salami. Beefalo, animals produced by breeding buffalo and cattle, produce meat that tastes and cooks much like beef.
Buffalo game meat (roasted), 3 oz. (85g)
Calories: 111
Protein: 23g
Carbohydrate: 0g
Total Fat: 2g
Fiber: 0g
*Excellent source of: Niacin (5.35mg), Vitamin B6 (0.39mg), and Vitamin B12 (1.49mcg)
*Good source of: Iron (1.80mg), Phosphorus (187.00mg), Riboflavin (0.21mg), Selenium (10.20mcg), and Zinc (2.16mg)
*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.
As subscribed to by Valley Natural Foods.
Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions. Click here to visit Healthnotes.
Add fiber to your diet – Make sure you are getting 25-35grams daily by adding the following high fiber foods:
We have a wealth of resources to help you with any Healthy Start to your New Year! You can make an appointment with our staff RN for a free 20-minute wellness consultation. Contact customer service for her availability at: 952-891-1212, #221 or customerservice@valleynaturalfoods.com.
If you have a serious desire to get healthy this year, consider joining our First Line Therapy group. There is a fee, but the information and support will help you meet your weight loss and improved wellness goals. For more information contact Eileen Johnson, RN at ejohnson@valleynaturalfoods.com.
By Jane Hart, MD
Healthnotes Newswire (January 8, 2009)—Everyone knows that sleep has important mental and physical benefits, and now new research suggests that getting more than eight hours of sleep per night may reduce the risk of developing calcium deposits in the arteries of the heart (coronary arteries) that can lead to heart disease.
Calcium deposits, or calcifications, in the coronary arteries are more common in people who have other risk factors for heart disease such as high blood pressure, high cholesterol, diabetes, a family history of heart disease, and in people over age 65, men, and people who smoke. These calcifications are a significant risk factor for heart disease, which can cause heart attacks and even death. With this new study, getting enough sleep joins the standard recommendations for healthy diet, exercise, and treating chronic conditions such as high blood pressure that are associated with heart disease.
Get more than six hours of sleep each night
Prior studies have shown that a lack of sleep can lead to chronic conditions such as high blood pressure, diabetes, and even obesity. This new study examined the association between sleep duration and coronary artery calcification.
In this study 495 healthy, middle-aged participants were monitored for calcification of their coronary arteries through computed tomography (CT) scanning twice over a five-year period and participated in sleep studies that examined the quantity and quality of their sleep.
Results showed that longer sleep duration is associated with a lower incidence of coronary artery calcification. People who slept less than six hours per night were more likely to have calcifications than people who slept more, and people who slept more than eight hours per night were least likely to have calcifications. Even one hour more of sleep decreased the risk of calcification by 33%.
Diane Lauderdale, PhD, Associate Professor in the Department of Health Studies at the University of Chicago, comments: “This study contributes to a growing body of evidence suggesting that there may be subtle but important health consequences to routinely sleeping very short durations, such as less than six hours per night.” Further research is needed to understand the role of sleep on preventing or contributing to heart disease.
Heart disease prevention tips
• Don’t smoke: Smoking significantly increases the risk of heart disease and heart attacks as well as other chronic diseases such as lung cancer.
• Maintain a healthy weight: Overweight and obesity are major risk factors for heart disease, high blood pressure, diabetes, and other chronic conditions. If overweight or obese, losing weight may help prevent or improve these conditions.
• Prevent and manage related conditions: High blood pressure, diabetes, and high cholesterol are all risk factors for heart disease, so it is important to know your blood pressure and your glucose and cholesterol levels. If they are high, seek treatment by a physician.
• Exercise regularly: Exercising 30 minutes or more on most days of the week may significantly decrease the risk of heart disease.
• Eat a balanced diet: A diet rich in fruits and vegetables, whole grains, and legumes with a moderate amount of poultry and fish may help prevent and improve chronic diseases such as heart disease.
• Get seven hours of sleep or more a night: A good night’s sleep appears to be more important than previously realized, as a lack of sleep may lead to chronic disease.
(JAMA 2008;300:2859–66)
Jane Hart, MD, board-certified in internal medicine, serves in a variety of professional roles including consultant, journalist, and educator. Dr. Hart, a Clinical Instructor at Case Medical School in Cleveland, Ohio, writes extensively about health and wellness and a variety of other topics for nationally recognized organizations, Web sites, and print publications. Sought out for her expertise in the areas of integrative and preventive medicine, she is frequently quoted by national and local media. Dr. Hart is a professional lecturer for healthcare professionals, consumers, and youth and is a regular corporate speaker.
Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
As subscribed to by Valley Natural Foods.
Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions. Click here to visit Healthnotes.
Best to buy
Look for tilapia that smells fresh like the ocean and has clear eyes, clean gills, and moist, shiny, tightly adhering scales.
Store it safely
Remove packaging, rinse fish under cold water, and pat dry. Refrigerate covered with crushed ice and cling wrap for up to two days.
Tasty tip
When marinating tilapia, be sure to do so for only a short time or the fish’s delicate structure will start to break down.
Quick & easy recipe
Brush fillets with olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Baste pan juices over fillets before serving.
Tilapia can be broiled, fried, grilled, baked, poached, sautéed, or steamed. The skin has a bitter flavor and should be removed before eating. It is an excellent substitute in recipes calling for many kinds of fish including sole, snapper, pompano, flounder, cod, sea bass, and orange roughy.
When marinating tilapia, be sure to do so for only a short time or it will start to break down the structure of the meat.
Barbecuing
Fillets are great for grilling but are small and thin, so be careful during preparation as they can tear. Because of its mild flavor, tilapia goes well with most seasonings.
Baking
Preheat oven to 400°F. Place thawed fillets in buttered or oiled baking dish. Brush fillets with melted butter or olive oil and season. Bake for 10 to 12 minutes, until fish flakes easily when tested with a fork. Spoon pan juices over fillets before serving.
Sautéing
Heat 2 tablespoons of oil or butter in a skillet over medium-high heat. Season thawed fillets and place in hot skillet. Cook for approximately 2 to 4 minutes on each side until fish flakes easily. For additional flavor, spritz with lemon juice after turning.
Tilapia comes in several colors, but red and black tilapia is the most well-known species. After preparation, the meat of both varieties is completely white. Both types of tilapia can thrive in either fresh or salt water. The taste will vary depending upon the water type since the fish absorbs the flavor of the water in which it is raised.
Tilapia (cooked, dry heat), 3.5 oz
Calories: 128
Protein: 26g
Carbohydrate: 0g
Total Fat: 3g
Fiber: 0g
*Excellent source of: Phosphorus (204.00mg), Niacin (4.74mg), Selenium (54.40mcg), and Vitamin B12 (1.86mcg)
*Good source of: Potassium (380.00mg)
The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2009.
As subscribed to by Valley Natural Foods.
Healthnotes provides you with information about common health concerns, homeopathic remedies, herbal remedies and drug interactions. Click here to visit Healthnotes.
Replace sugar-sweetened drinks and pop with healthy drinks:
We have a wealth of resources to help you with any Healthy Start to your New Year! You can make an appointment with our staff RN for a free 20-minute wellness consultation. Contact customer service for her availability at: 952-891-1212, #221 or customerservice@valleynaturalfoods.com.
If you have a serious desire to get healthy this year, consider joining our First Line Therapy group. There is a fee, but the information and support will help you meet your weight loss and improved wellness goals. For more information contact Eileen Johnson, RN at ejohnson@valleynaturalfoods.com.
