Archive | November, 2012

Check out The Beeting Heart

10 Nov

Sarah Burbee, RD, LD, an outpatient diabetes educator at Capital Region Medical Center in Jefferson City, shared a few recipes with us at our November 3 event.

Sarah writes a blog with nutrition and fitness tips you might enjoy. She writes, “I’m a registered dietitian that enjoys dabbling in several different areas of health and wellness. I like working out. I like God. I like cooking good food.”

Subscribe to get her blogs via email at


Recipes approved by a dietitian

8 Nov

Cassie McClellan, RD, LD, a dietitian at the Hy-Vee store on Conley Road in Columbia, shared a few recipes you might enjoy:

White Bean and Chicken Chili
Serves 8 (1 cup each)

All you need

1 tbsp Grand Selections olive oil
2 medium poblano peppers, seeded and chopped
1 large yellow onion, chopped
3 garlic cloves, minced
1 tbsp ground cumin
1 tsp coriander
1 (32 oz) box Hy-Vee 33%-less-sodium chicken broth
1 lime, juiced
2 cups cooked, shredded chicken breast
2 (15 oz each) cans Hy-Vee great northern beans, drained and rinsed
2 tbsp chopped cilantro

All you do

  1. Heat oil in a large Dutch oven over medium-high heat.  Add peppers, onion and garlic; sauté until softened, about 5 minutes.  Stir in cumin and coriander.
  2. Add chicken broth and lime juice; bring to a simmer.  Stir in beans and continue to simmer 5 minutes.
  3. Stir in chicken, beans and cilantro.  Heat through.

Nutrition Facts per serving: 180 calories, 4 g fat, .5 g saturated fat, 0 g trans fat, 25 mg cholesterol, 570 mg sodium, 25 g carbohydrates, 7 g fiber, 4 g sugar, 16 g protein.

Nutrition Facts per serving: 6% vitamin A, 100% vitamin C, 8% calcium, 10% iron.

Tortilla-Crusted Cod with Cilantro-Lime Rice
Serves 6 (1 cod fillet and about ¾ cup rice)

All you need

1 (12 oz) box frozen tortilla crusted cod fillets
1 (10 oz) bag Hy-Vee steam quick whole grain brown rice, cooked
1 cup frozen Hy-Vee corn
1 (15 oz) can Hy-Vee black beans, drained and rinsed
Juice of 1 lime
¼ cup chopped fresh cilantro

All you do

  1. Prepare cod according to package directions.
  2. Meanwhile, combine rice, corn, beans, lime juice and cilantro in a microwave-safe bowl.  Cover and microwave 1 to 2 minutes or until heated through.
  3. Serve topped with tortilla-crusted cod fillets.

Nutrition Facts per serving: 240 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 10 mg cholesterol, 420 mg sodium, 38 g carbohydrates, 6 g fiber, 3 g sugar, 12 g protein.

Daily Values: 2% vitamin A, 10% vitamin C, 6% calcium, 8% iron.

Taco Beef Bowls
Serves 6.

All you need

1 ¼ lbs round steak
1 (14.5 oz) can Hy-Vee diced tomatoes with green chilies
1 onion, chopped
1 tbsp Hy-Vee reduced-sodium taco seasoning
2 (15 oz each) cans reduced-sodium black beans, drained and rinsed
3 cups hot, cooked Hy-Vee brown rice, divided
Hy-Vee shredded cheddar cheese, optional
Hy-Vee sliced ripe olives, optional
Sliced green onion, optional

All you do

  1. Place round steak, diced tomatoes, onion and taco seasoning in slow-cooker.  Cook on HIGH 4-5 hours or until tender.  Remove steak from slow-cooker; shred with 2 forks.
  2. Stir beans and shredded steak into tomato mixture.  Cover and allow to heat through.
  3. In individual bowls, top rice with steak mixture.
  4. If desired, top with cheese, olives and onion.

Nutrition Facts per serving: 350 calories, 7 g fat, 2.5 g saturated fat, 0 g trans fat, 65 mg cholesterol, 600 mg sodium, 47 g carbohydrates, 10 g fiber, 5 g sugar, 30 g protein.

Daily Values: 8% vitamin A, 15% vitamin C, 8% calcium, 25% iron.

Penne with Red Peppers and Kale
Serves 4 (about 1 cup each).

All you need

2 cups uncooked Hy-Vee whole wheat penne
1 tbsp Grand Selections garlic-flavored olive oil
1 red bell pepper, seeded and chopped
1 bunch kale (about 1/2 pound), center ribs removed & discarded and leaves roughly chopped
1 tbsp Grand Selections balsamic vinegar
Hy-Vee salt and Hy-Vee pepper, to taste
Hy-Vee shredded Parmesan cheese, optional
Toasted pine nuts, optional

All you do

  1. Prepare penne according to package directions.  Drain well; set aside.
  2. Heat olive oil in a large skillet over medium heat.  Add peppers and kale to the pan and sauté until kale is wilted and peppers start to brown, about 10 minutes.
  3. Add balsamic vinegar and stir until evaporated.  Stir in pasta.  Season to taste with salt and pepper.  If desired, sprinkle with Parmesan cheese and toasted pine nuts.

Nutrition facts per serving: 220 calories, 5g fat, 0.5g saturated fat, 0g trans fat, 0mg cholesterol, 30mg sodium, 36g carbohydrate, 5g fiber, 3g sugar, 7g protein.

Daily values: 220% vitamin A, 200% vitamin C, 10% calcium, 15% iron.

Chile-Garlic Roasted Sweet Potatoes
Serves 4 (3/4 cup each).

Give ordinary roasted sweet potatoes a big flavor boost with this quick, Asian-inspired seasoning mix.

All you need

4 teaspoons Grand Selections olive oil or Hy-Vee canola oil
1 tablespoon chile-garlic sauce*
1 tablespoon reduced-sodium soy sauce
1/8 teaspoon ground white pepper
1-1/2 pounds sweet potatoes, scrubbed (and peeled, if desired), cut into 1-inch wedges or pieces

All you do

  1. Position rack in lower third of oven; preheat to 450°F.
  2. Combine oil, chile-garlic sauce, soy sauce and white pepper in a large bowl. Add sweet potatoes; toss to coat with the seasoning mixture.
  3. Spread the sweet potatoes evenly on a rimmed baking sheet.
  4. Roast, stirring once or twice, until the sweet potatoes are tender and browned, 20 to 25 minutes.

Note: Chile-garlic sauce (also labeled chili-garlic sauce, or paste) is a blend of ground chiles, garlic and vinegar. It can be found in the Asian section of large supermarkets and will keep for up to 1 year in the refrigerator.

Source: adapted from Eating Well, Inc.

Nutrition facts per serving: 177 calories; 5g fat (1g sat, 4g mono); 0mg cholesterol;
31g carbohydrate; 3g protein; 5g fiber; 348mg sodium; 586mg potassium.

Nutrition bonus: Vitamin A (160% daily value), Vitamin C (40% dv), Potassium (17% dv).

Upcoming free event at Columbia Hy-Vee

7 Nov

Cassie McClellan, RD, LD, the Hy-Vee Conley Road dietitian, shared her latest email newsletter with us:

Gluten-free Gala – FREE

Date: Saturday, November 10

Time: 10 a.m. – 4 p.m.

Location: Conley Road Hy-Vee

Cost: Free

Description: Stop by and try delicious samples of gluten-free products from our HealthMarket.  During this event, enjoy our HealthMarket sack sale and receive a 10% discount on all HealthMarket items you can fit into a paper bag!  Cassie and Jes will be available to answer any questions that you may have about following a gluten-free diet and the products that we carry.  Please join us for this fun and exciting event!


Nutrition In the News (from the Academy of Nutrition and Dietetics)

Halloween Candy Nutrition Check
(Melissa Joy Dobbins, Academy Spokesperson featured)

Related Resource: Zombies Eat Right Too

Trick or treat? Reading food labels
(Vicki Shanta Retelny, RD featured)

Related Resource CDC: Halloween Health and Safety

Tea’s health benefits seem promising
(By Katherine Tallmadge, RD; Johanna Dwyer, RD quoted)

Creating a healthy work environment
(By Timi Gustafson, RD)

The trick is to put candy in its place
(By Barbara Quinn, RD)

Who knew walnuts had this power?
(By Charlyn Fargo, RD)

Dietitian shares tips to keep kids from going candy crazy
(Kristin Shaffer, RD quoted)

Scroll down to celiac disease
Q&A-should I avoid caffeinated beverages?

(By Kathy Kolasa, RD)

Dietitian’s site attracts major advertisers Gloria Tsang saw 5 million unique visitors last year at
(Gloria Tsang, Dietitian/Canada quoted)

Stay active despite bad weather

7 Nov

When the weather gets chilly, it can be tempting to skip exercise in favor of warm, rich foods and lazy indoor activities. However, the benefits of regular exercise, such as weight control, improved mood, increased energy and reduced risk of stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls, are well worth the effort to keep moving.

Here are some ideas for indoor and outdoor activities to help you and your family stay active during winter:

• Meditate or practice yoga for 5-10 minutes a day in a quiet place.

• Strength-train with squats, push-ups, lunges, bicep curls using weights or a slightly heavy object (i.e. cans of soup or beans, jugs of water), and crunches or sit-ups.

• Go for a nice, long walk to admire the changing leaves or your neighbors’ home decorations.

• Get in some cardio by jogging or walking in place, doing jumping-jacks or jumping rope inside, or dress warmly before heading outdoors for a walk, ice-skating or a snowball fight.

• Borrow fitness DVDs from the library or find them for free online on to get your heart pumping or stretch sore muscles when it’s too cold or rainy to go outside.

• Get a jump on cleaning for the holidays. An hour of housework burns about 200 calories.

• Take a walk around the mall while window shopping or looking for holiday presents.

• Get your kids to rake leaves, build a snowman, or help put up decorations for the holidays.

• Have a dance party! Find holiday music for free on or borrow some CDs from the library.

• Clean up your driveway and sidewalk. Did you know shoveling show burns 408 calories an hour?

Healthy holiday tips from this weekend’s events

5 Nov

Sarah Burbee, RD, LD, an outpatient diabetes educator from
Capital Region Medical Center in Jefferson City, taught residents how to make four different recipes on Saturday.

This weekend 12 Columbia and Jefferson City residents joined the Walking in the Spirit team and two dietitians to learn new recipes and healthy eating and activity tips for the holiday season.

Sarah Burbee, RD, LD, an outpatient diabetes educator from Capital Region Medical Center in Jefferson City, taught residents how to make four different recipes on Saturday.

She mixed plain, nonfat Greek yogurt with part of a package of ranch dressing mix to make a ranch dip served with raw vegetables.

To make Cinnamon Pecan Butternut Squash:

  1. Cut a butternut squash in half and scoop out the seeds. Peel with a vegetable peeler. Cube into medium-sized pieces. Save half for another recipe.
  2. Add to a medium pot of boiling water.
  3. Boil about 10 minutes or until tender. Drain water.
  4. Add 1tsp butter, 2tsp butter, and 1/2tsp cinnamon. Toss lightly to mix ingredients.
  5. Plate and top with 1/4c toasted pecans. Sprinkle salt lightly.

This has 117 calories, 7g fat, 1.5g saturated fat, 5mg cholesterol, 17mg sodium, 15g total carbohydrate, 3g fiber, 2g protein.

To make Raspberry Arugula Beet Greens:

  1. Cook 1c frozen raspberries until they’re warm and have melted somewhat.
  2. Add 1/2tsp olive oil to to a large skillet over medium heat.
  3. Add 3c fresh arugula to skillet and wilt lightly – this takes one or two minutes. Add 3tbsp raspberry blush vinegar while pan is still hot.
  4. Remove from heat, and add to a serving bowl.
  5. Add beet greens and hot raspberries. Toss together and serve.

This has 4 servings with 3-4g carbohydrate each.


Cassie McClellan, RD, LD, the Conley Ave. Hy-Vee dietitian in Columbia, made a delicious sweet potato-and-apple side for us and taught everyone about healthy holiday living. Some of her tips included:

Cassie McClellan, RD, LD, a dietitian at the Conley Road Hy-Vee, shared tips for healthy holiday eating.

  • get moving to burn off extra calories
  • keep track of holiday meals, and make an effort to eat lighter on the days before and after these events
  • cut desserts into smaller portions
  • make small cookies or treats
  • make fewer high-calories items such as candies, pies and cookies
  • order low-calorie hot beverages with dessert, including tea, flavored coffees, and lattes made with skim milk
  • lighten your dessert by substituting a sweetener for sugar, using sugar-free pudding in place of regular, reducing the amount of chocolate chips and nuts by 25%, using reduced-fat cream cheese in baked goods and non-fat in dips, and using fat-free whipped cream

Heart-healthy meals your family might love

1 Nov

People can be pretty finicky about food; they like things cooked or served a particular way, with just the right level of saltiness or sweetness, no nuts, more cheese, less fat, more sauce… It’s can sometimes be enough to drive a person crazy and keep you from trying to cook at all.

But fear not, we are ready to provide some quick and easy, heart-healthy meals, snacks and sides that your family might just adore. From blueberry-banana smoothies to roasted vegetables and tortilla pizzas, Main Line Health has dozens of recipes, so you’re sure to find something even your pickiest of eaters will like.

Find the recipes here.