Ellie Wilson, MS, RDN Senior Nutritionist
When it comes to getting dinner on the table, we know you are trying to balance time, energy, budget and benefit. The benefit part is huge – did you know, eating at home has been shown to be more nutritious?
Also, meals eaten together bring a bevy of health and social benefits for kids and families. Learn more about how we can help you enjoy more family meals and #TimeBetterSpent with family and friends during #FamilyMealsMonth!
This week, it is easy to get the two servings of seafood per week recommended by the American Heart Association and the Dietary Guidelines for Americans – shrimp, haddock, cod and salmon are on sale and on the menu! More is better, and smart families fuel their little “sea-foodies” with easy recipes like “Mac and Cheese Haddock Bites” (PICs Mac and Cheese Shredded Cheese Blend sprinkled on haddock filet – roast, cut into bite-size pieces and serve!) or Sheet Tray Salmon (https://www.youtube.com/watch?v=D5TBgVCptos). A Fresh Express salad blend makes the grade (and adds AdvantEdge Rewards) as a side for both meals.
An old fashioned “BBQ Beef Hot Dish” (https://shop.pricechopper.com/recipes/126/bbq-beef-hot-dish is easy with Market 32’s 85% Lean Ground Beef and canned beans on sale. Use up the leftover PICS mac and cheese shreds (in place of the shredded cheddar) and make friends with the PICS Tator Tot topping – this will be asked for again and again!
Get bonus points from family and AdvantEdge Rewards from Price Chopper for serving up the Chef’s Menu Teriyaki Chicken Stir Fry and Cilantro Lime Rice in the fresh meat case – makes a fresh meal in one pan in 15 minutes. Another new fresh meal family favorite – fresh Market 32 Pasta is in the house, found in the Deli case. Get innovative with this sheet pan “Tortelloni, Brussels Sprouts, Butternut Squash and Bacon” entrée, (https://www.youtube.com/watch?v=cfVX46sTqcI) or complement Market 32 Fresh Ravioli and Tortelloni with PICS Pasta Sauce and Full Circle greens -add some Santa Sweet tomatoes and European Cucumbers for a quick and tasty salad. Make that whole meal special (and the whole week!) and finish up with “Blueberry-Mango Crisp” – https://shop.pricechopper.com/recipes/61/blueberry-mango-crisp.
Have a great week! #TimeBetterSpent #FamilyMealsMonth
Family Meals – Fresh and Fast
Ellie Wilson, MS, RDN Senior Nutritionist
September is a time the majority of us hit the reset button, pull out the calendar and get back to school and work routines. No doubt, many of us find we are already overcommitted before we even get started! Catching up around the dinner table is a great way to reconnect after these busy days, but getting that organized can be one more thing on that already long list. Don’t worry, we have your back with #TimeBetterSpent solutions to kick off National #FamilyMealsMonth, an annual celebration of all of the benefits every occasion you can eat together with family and friends can bring.
Sunday – Get ahead and power up Monday breakfast with a delicious, easy overnight oats and berries recipe (see below). September is also #WholeGrainsMonth! Give everyone the protein and #wholegrains they need for brain power, and know some morning time eating together will get the week off to a great start!
Tuesday – First night for sports, Scouts, homework – way too many things to think about cooking too! Rustle up a fresh Rotisserie Chicken, bagged Fresh Express salad, and the leftover corn bread. Fresh and fast!
Wednesday – Mac and Cheese please (see below)! Comfort food that connects the dots – time and kid-friendly, make it with #wholegrain PICS whole wheat rotini so they get what they want, and you get what you want – healthy, happy kids!
Thursday – Dinner is in the bag! Seal and Cook fresh seafood meals made daily in stores include cut fresh vegetables, 4 different seafood choices, and are made with or without garlic butter. They can be steamed in the store, microwaved or baked at home. Seafood is brain food, smart families are enjoying more with this no muss, no fuss solution!
#TimeBetterSpent on #FamilyMeals pays off with a lifetime of benefits for your whole family. Learn more about #FamilyMealsMonth at https://www.pricechopper.com/time-better-spent/. You bring the kids, and we’ll bring you the meal solutions!
Overnight Oatmeal and Berries by Jodie Fitz
2 1/2 cups PICS Greek plain or vanilla yogurt
2 cups PICS old-fashioned rolled oats
¼ cup PICS honey
1 teaspoon Full Circle cinnamon
1 cup PICS frozen blueberries or strawberries
In a large bowl, stir the yogurt, oats, honey and cinnamon together. Divide the mixture among 4 airtight containers*. Add the frozen berries on top. Seal the containers and let sit overnight in the refrigerator. Grab and go in the morning for a quick and easy breakfast!
*Small canning jars work great!
Macaroni and Cheese
8 oz. PICS whole wheat rotini
4 T. PICS unsalted butter (1/2 stick)
4 T. PICS all-purpose flour
2 cups PICS milk
Salt and pepper to season
Pinch Full Circle organic nutmeg
2 cups PICS shredded macaroni and cheese blend
1 cup crushed PICS snack crackers
2 T. PICS melted butter
2 tsp. smoked paprika
Cook pasta until tender, drain and rinse.
Meanwhile, melt 4 T. butter in a sauce pan and add the flour to make a roux. Cook for about 2 minutes, stirring constantly. Add the milk and whisk until smooth. Reduce heat and simmer for approximately 10 minutes. Remove from the heat and stir in the shredded cheeses.
Toss the pasta and sauce together to coat well. Spoon into a lightly greased casserole dish or 4 individual ramekins.
Combine the crackers, 2 T. melted butter and paprika. Sprinkle over macaroni and cheese, and place in a preheated 375° oven and bake for 20 minutes until bubbly and golden brown. Serves 4.
Come Pay Your Due Against The Flu!
Did you know that the single best way to avoid getting the flu is to get a yearly flu shot? During the 2017-2018 flu season, the flu vaccine prevented 7.1 million cases of the flu, 109,000 hospitalizations, and 8000 deaths.1 That’s with only about 42% of adults getting a flu shot! Flu season typically begins around October and can extend well into May but these are just the most common months. You can get the flu any time of year so it is always recommended to get your flu shot early!
For a healthy adult the flu may not seem to be that big of a deal but, the flu can greatly increase the chance of heart attack or stroke. Adults over 35 with a confirmed case of the flu are 6-10 times more likely to suffer their first heart attack and are about 8 times more likely to suffer their first stroke.2,3 Those of high risk stand to benefit from flu vaccines as well. People with type II diabetes who also receive yearly flu vaccines are 30% less likely to have a stroke, 22% less likely to suffer from heart failure, and 19% less likely to have a heart attack.4
Getting a flu vaccine not only helps the recipient but everyone around the recipient. This is especially important for infants under 6 months and those with conditions preventing them from getting a flu shot. Those unable to be vaccinated depend on the rest of us for protection from the flu. The more flu shots that are received, the less flu will spread, and the safer we’ll all be. So head over to your local Price Chopper or Market 32 pharmacy and get your shot!
- Can the flu shot give me the flu?
- No! Flu vaccines are made using dead viruses or pieces of the virus’s genetic code that don’t have the capability to cause illness. It takes 1-2 weeks for your body to develop immunity after receiving the flu shot, another good reason to get your shot early this season!
- Why do I need to get a flu shot every year?
- Each year the flu virus changes, undergoing mutations that can make the previous vaccinations ineffective. Getting a flu shot yearly ensures you have immunity from the latest strain of the flu.
- Is getting a flu shot the only thing I can do to prevent catching the flu?
- While the flu vaccine is the single best way to avoid the flu, there are many things you can do to protect yourself. Frequent hand washing and avoiding those with the flu can go a long way to prevent it from spreading. If you do fall ill it is important to stay home, cover all coughs/sneezes, and limit contact with those around you.
Written by Eugene Kupiec Pharmacy Intern
- “2017-2018 Estimated Influenza Illnesses, Medical Visits, and Hospitalizations Averted by Vaccination in the United States | CDC.” Centers for Disease Control and Prevention. Accessed August 14, 2019. https://www.cdc.gov/flu/vaccines-work/averted-estimates.htm.
- Warren-Gash C, Blackburn R, Whitaker H, McMenamin J, Hayward AC. Laboratory-confirmed respiratory infections as triggers for acute myocardial infarction and stroke: a self-controlled case series analysis of national linked datasets from Scotland. Eur Respir J. 2018;51. doi:10.1183/13993003.01794-2017
- Kwong JC, Schwartz KL, Campitelli MA, et al. Acute myocardial infarction after laboratory-confirmed influenza infection. N Engl J Med. 2018;378:345-353.
- Vamos EP, Pape UJ, Curcin V, et al. Effectiveness of the influenza vaccine in preventing admission to hospital and death in people with type 2 diabetes. CMAJ. 2016;188:E342-E351.
Ellie Wilson, MS, RDN Senior Nutritionist
August has started off with beautiful weather – clear skies and warm temps make for great vacation days and summer barbecues. It is also a “hot” month for local produce! August 8th is National Zucchini Day, and our Home.grown farm partners are sending us zucchini and yellow squash as fast as they can harvest it! Zucchini and yellow squash are very interchangeable in recipes, and so versatile – you can bake, grill, broil, sauté, steam, mash or fry them, if you want to cook them at all. You can also enjoy them raw with a dip (try zucchini slices and fresh Market 32 Guacamole) or in a salad! Play with your food, and get out that fun zoodle gadget to make your own zucchini noodles – I love to put them together with Market 32 Shrimp, PICS Extra Virgin Olive Oil, and fresh basil for a fresh take on shrimp scampi. Try grilling Shrimp Skewers and zucchini slices at the same time – they are perfectly matched for quick cooking. Summer squash is a good source of Vitamins A, C and K, high in water and low in calories – a great addition to any meal or snack.
Sweet corn from New York
Sweet corn from New York is in the stores – try this Grilled corn with Parmesan recipe from our website, https://shop.pricechopper.com/recipes/81/grilled-corn-with-parmesan-spread-basil, or stay classic with butter and a little salt! Crunchy cucumbers, crisp green peppers, scallions, radishes and leaf lettuces are all Home.grown local and in season, giving you plenty of choices to share with friends and family. Toss some PICS Garbanzo Beans into that power bowl or colorful tossed salad, and grill some fresh Market 32 chicken for a breezy summer meal. One more fresh take? Grill some peaches and slice them into PICS Vanilla Ice Cream – instant family and Instagram fame! Enjoy!
Our Pharmacies Now Carry Pet Medications!
Our pharmacies now carry pet medications! Pets are important members of the family and now our pharmacies can help with your pet medication needs.
We have everything your pet needs from flea and tick medications, both prescription and over the counter, as well as heart worm prevention, pain/inflammation medication, and thyroid medications. Did you know that many pet medications are the same as those used for humans? We carry a lot of these items every day and have access to order many more.
Wondering what Flea and tick options are available for your pet? Looking for prescription or over the counter products? Here is a guide to few of the ones we carry.
Seresto collar: The Seresto collar works for 8 months and no prescription is needed. It repels and kills fleas and ticks on contact. The flea or tick doesn’t need to bite your pet for the medication to work. It comes in three sizes, cat, small dog (0-18 lbs), and large dog (18+ lbs). Seresto collars are water proof if your pet takes 1 bath or swim each month.1
Bravecto: Bravecto is a prescription chew that only need to be given every 3 months. It kills 99% of fleas and ticks within 24 hours.2
When shopping for your pets in the over the counter area, beware of common over the counter products that are used in humans. Some of these products are toxic to your pet. NSAIDs (Ibuprofen and naproxen) or Tylenol (acetaminophen) are highly toxic in both cats and dogs. Some allergy medications such as Benadryl, Claritin and Zyrtec are considered safe in dogs but can cause drowsiness. Always consult your veterinarian before starting any over the counter therapy for your pets.3
Another ingredient to watch out for if you are selecting an over the counter medication for your dog is Xylitol. Xylitol is a natural substance that is used as a common sugar substitute because of its low glycemic index. This substance is also found in many OTC products including but not limiting to cough syrups, digestive aids, vitamins, supplements and allergy medicines. It is also commonly found in sugar free gum. Most pieces of gum contain 1 gram, so only 9 pieces are toxic to most dogs. Very low doses of this substance can harm your dog and can cause hypoglycemia, liver failure and seizures. If you believe your pet has ingested this substance, it’s always best to call the Pet Poison Helpline (1-800-213-6680).
So whether you are looking for a prescription item or an over the counter product, visit your local Market 32 or Price Chopper Pharmacy and let our Pharmacist take care of it for you.
Written by Sara Wingate, Price Chopper Pharmacy Intern
by Maureen Rowan Murphy, Manager Consumer Trends, Nutrition and Lifestyles
After a long winter and a cool, wet spring, everyone is more than ready for outdoor picnics and barbecues. While these temperatures are ideal for that, they also provide a perfect environment for bacteria and other pathogens in food to multiply rapidly and cause foodborne illness.
You can help prevent harmful bacteria from making your family sick by avoiding the “Danger Zone” and following the “Core Four”.
The Danger Zone: Temperature range between 40°F and 140°F
Keep food out of this range as foodborne bacteria can grow rapidly to dangerous levels that can result in illness
- Always keep cold food COLD, at or below 40°F, in coolers or in containers with ice or frozen gel packs
- Keep hot foods HOT, at or above 140°F, on the grill or in insulated containers, heated chafing dishes, warming trays or slow cookers
- Reheat foods to 165°F
The Core Four
• Clean: Wash hands and surfaces often
- Wash hands with warm water and soap for 20 seconds before and after handling food
- Clean kitchen surfaces, dishes and utensils with hot water and soap
• Separate: Don’t cross-contaminate
- Have one cutting board for produce and another one for meat, poultry and seafood
- Use separate plates and utensils for raw and cooked foods
- Wash plates, utensils, and cutting boards that held raw meat, poultry, seafood, or eggs before reusing
- Marinate in the refrigerator and not on the counter keeping raw meat/poultry separate from any veggies you might be using
- If you plan to reuse the marinade as a sauce be sure to boil it first to destroy any harmful bacteria or make extra to set aside before adding raw meat/poultry
• Cook: Cook to safe internal temperatures
• Chill: Refrigerate promptly
- Refrigerate perishable food within one hour in hot weather (above 90°F) and within two hours if temperatures are below 90°F
- Place leftover foods in shallow containers for quick cooling
Never taste foods you think might be unsafe. Most food poisoning bacteria are tasteless, colorless, and odorless. When in doubt, throw it out!
June – Warm Weather & Summer Yum…
Written by Jodi Fitz
At the Price Chopper/Market 32 Kids Cooking Club, we are ready for warm weather recipes and a whole lot of summer yum!
What’s on the Menu?
Fruity Toast Fun
Check out how blueberries and strawberries become a squid swimming on cinnamon raising toast.
¼ cup fresh blueberries
2 large strawberries
1 tablespoon PICS honey
1/8 cup PICS cream cheese
1 slice cinnamon raisin bread
Wash the blueberries and strawberries, and pat dry.
Place the blueberries and honey in a mini food processor or blender and finely puree them. Fold the blueberry mixture into the cream cheese to create a colorful and tasty spread.
Cut the green stem off the two strawberries. Slice one of the strawberries into thin slices.
Toast the bread.
Spread the blueberry cream cheese on top.
Place the sliced strawberries in a circle on the toast to create squid legs. Place the large whole strawberry on top. Spread a tiny amount of cream cheese onto the back of the candy eyes and place them onto the strawberry.
Toast: You can use honey wheat or any other favorite bread too.
Did You Know there are an average of 200 seeds on the outside of each strawberry?
Frozen Blueberry Limeade
Ready to cool things down, but keep it fresh? Check out this delicious frozen mix that will be a summer ‘flav fav’.
4 cups ice
2 cups water
½ cup PICS honey
½ cup fresh or PICS frozen blueberries
¼ cup lime juice, fresh squeezed
1 teaspoon vanilla extract
Add the ice, water, honey, frozen blueberries, lime juice and vanilla extract into a blender. Blend the mixture thoroughly and serve.
How Many Limes? You will need approximately 2 limes to yield ¼ cup of lime juice.
Fresh Squeezed Lime Juice: Cut each lime in half. Squeeze the juice into a measuring cup either by hand or by using a citrus juicer.
Did You Know American Colonists boiled blueberries with milk to create grey paint?
Ice Cream Cake for Father’s Day
Dessert for father’s day is on! Ice Cream cake is almost always the birthday/celebratory dessert at our house. Here’s all the how-to’s to make your own ice cream cake at home.
1.5 quart container PICS chocolate and vanilla ice cream
2 cups chocolate cookie crumbs
¼ cup chocolate syrup
1.5 quart container PICS peanut butter explosion ice cream
PICS whipped cream (aerosol spray can)
9” springform pan
When making an ice cream cake, remove the ice cream that will be the base flavor from the freezer 10-15 minutes before beginning the cake making process. For this cake, it will be the chocolate and vanilla. Spoon the entire container into the springform pan, spreading evenly for a smooth surface, and place pan in the freezer for an hour.
In a mixing bowl, combine the cookie crumbs and chocolate syrup. Spread mixture evenly onto the layer of frozen ice cream. Place the cake back into the freezer for an hour.
Remove the top flavor of ice cream 10-15 minutes before adding to the cake. For this cake, we are using PICS peanut butter explosion ice cream. Spread the entire container on top of the cookie layer, and place the cake back in the freezer overnight.
Using a sharp knife dipped in hot water, run it around the inside of the springform pan. Unhook the springform pan, and carefully lift from cake.
Frost the cake with dots of whipped cream using the spray whipped cream approximately and hour or two before serving. Place the cake back in the freezer until you are ready to serve.
Crushed Cookies: You can often find crushed cookies in the baking aisle at your Price Chopper/Market 32 Supermarkets. You can also make your own by purchasing your favorite chocolate cookies and crushing them in a mini food processor.
Lesson for Kids in the Kitchen This Month:
- Knife safety skills
- Combining fresh ingredients
- Using fresh fruit in recipes
- List making
- Shopping for ingredients
- Crafting with food
Where you can find Jodie this month…
I’ll be out in the community and schools cooking up some fun, and here’s where you can see me this month:
11am – 2pm
Grilling and Sampling Event
Warwick Price Chopper
142 State Highway 94
This event is open to families.
The Kids Cooking Club is visiting the following schools this month:
Schuylerville Elementary School – Schuylerville, NY
Rensselaer Park Elementary School – Rensselaer, NY
Glen Worden Elementary School – Scotia, NY
If you would The Kids Cooking Club to visit your school or event please email me at firstname.lastname@example.org
June is National Dairy Month
Yummy hamburger with Finlania Cheddar & Gruyere cheese
June is National Dairy Month, a time when we recognize all of the contributions to the delicious and nutritious food dairy farmers bring to our tables. Fan favorite? Cheeese please! Data from 2017 shows Americans eat about 35 pounds of cheese per year!
Finlandia Cheese is premium imported cheese with a heritage that goes back over 110 years. You already know the great flavor and quality of Finlandia cheeses. Price Chopper and Market 32 stores have been offering Finlandia cheese to customers sliced to order for years. To ensure you can enjoy them anytime, Finlandia created the premium grab-n-go option of pre-sliced varieties – find them in the deli section of your local Price Chopper/Market32!
Each 7 oz package contains 10 slices, and each slice is separated with paper to ensure you can easily choose one or more for your sandwich, omelet, cracker or snack! I enjoyed a wonderful omelet, made with grape tomatoes and Finlandia Light Swiss slices, on Mother’s Day – great flavor and easy to work with, said my son, chef for the day!
Bonus – each all-natural slice is a good source of protein and calcium, and all 4 flavors are lactose free. Their classic and innovative new flavors (Swiss, Light Swiss (50% less fat!), Meunster and a very delicious Cheddar-Gruyere) make it easy to explore and enjoy. The Finlandia farm families hope you enjoy these new pre-sliced items, quick and easy for your busy lifestyle!
June Warms Up for Wellness
June is a great month for wellness! We kick off with the annual celebration of #NationalDairyMonth, highlighting our hard working dairy families and farms, and all of the delicious and nutritious foods made with milk. It is also Men’s Health month. Let us encourage men everywhere to get preventive care. This includes annual physicals and screenings, and making sure healthy eating and medication management is a priority.
Price Chopper and Market 32 Pharmacies have a great offer on Ocean Blue Omega 3 supplements. For those interested in supporting heart and brain health – check it outhttps://pricechopperblog.com/oceanblue-omega-3
Family Health and Fitness
Get out and walk on a trail on June 8th, Family Health and Fitness Day. Or go to a baseball game to play or just cheer on your favorite team! June is also Fresh Fruit and Vegetable Month – we have so many ways for you to enjoy fresh produce, you can try something new every day! Add beauty to your garden and reap the mental health benefits of being active outdoors with the wonderful variety of plants and seeds in the floral department. Finally, get grilling with the wonderful variety of kabobs in the Meat case, they make it easy to enjoy a light and delicious meal. There are so many ways to activate and enjoy wellness in June.
Ellie Wilson, MS, RDN Senior Nutritionist
Omega-3 Fatty Acids
The health and wellness community has for years touted the benefits of omega-3 fatty acids. These benefits range from cardiovascular health, cholesterol reduction, anti-inflammatory properties to improved brain function. These benefits created consumer demand, and the industry responded by marketing omega-3 in everything from gummy vitamins to yogurt, and even in supplements for our four-legged friends.
However, current conversation in the vitamins and supplements space is that of transparency: specifically, whether all manufacturers are making it clear for consumers to understand what they’re getting, where they’re getting it from – and if it will deliver in optimizing your health. In other words: how do you know if you’re picking the right supplement?
As far as omega-3 goes, there are a few components that will help you gauge the quality of your supplement. It is not a coincidence that these are also at the heart of what makes Oceanblue different, and at the core of entire range of omega-3 products.
Here’s a checklist below:
Identify Your Daily Dosage
Each desired health benefit – whether cardiovascular health, decreased inflammation, or improved brain function – requires a different daily dose of omega-3. GOED-the global organization for EPA & DHA omega-3s – offers the following intake recommendations for three key benefits. Once you’ve identified how much omega-3 you require daily in order to achieve your desired benefit, you’re in a better position to narrow your search.
Evaluate Dose Per Capsule (Concentration)
According to GEOD, seafood is the primary source of EPA and DHA in the diet. The Dietary Guidelines for Americans recommend two servings of fatty fish per week to deliver the recommended amount of omega-3s your body needs to support cardiovascular health. For pregnant and lactating women, that recommended dosage about doubles. And for general health, we’re looking at more than 1g (vs. mg) of Omega-3 EPA+DHA per day. That’s a lot of salmon and other natural sources – daily.
Which brings us to the benefit of supplements. It will be challenging for most people to consume sufficient cold-water, fatty fish (or other omega-3 food sources) to reach the minimum recommended daily dosage, so supplements make sense. Your task then becomes evaluating a supplement that delivers that dose as efficiently as possible. The higher quality the Omega-3 and the stronger its concentration, the fewer capsules you’ll need to swallow daily.
1 soft gel daily of a high-quality supplement like Oceanblue Omega-3 2100 will deliver 1,050mg of omega-3 fatty acids (675mg EPA/ 300mg DHA/ 75mg DPA). These supplements are sourced from wild-caught anchovies and sardines with zero to low mercury exposure off the Peruvian coast. In case you’re running the calculations, that’s more than twice GOED’s daily recommendation to reduce the risk of coronary heart disease.
Research the Source of Omega-3 Oil(type of fish and geography)
The type of fish your Omega-3 supplement is sourced from – as well as the geography (or farm) from which it is sourced from – should be clearly labeled on your supplement, to afford you the opportunity to research potential contamination levels in those waters, sustainability practices, and other guildlines.
Ocean Blue sources the anchovies from the coast of Peru, where very cold waters are known to possess no to extremely low contaminants. Peru’s anchovies in particular have very high Omega-3 content. This is thanks to a strong current that delivers nutrients directly into their feeding zone. The fishery employs conservative measures to protect the bio-source, and to ensure the sustainability of this natural resource. Your research should ideally lead you to responsible manufacturers and suppliers.
Stay the Course
Once you’ve selected the right omega-3 supplement for your dosage requirement, the reality is that it will only benefit you if you take it consistently. If it requires 4 daily capsules to achieve that dose, you should take those 4 capsules at the same times daily – and not just for 4-6 weeks (we’re talking long-term here). For this reason, we recommend selecting a high-quality and high-potency omega-3 supplement like Oceanblue Omega-3 2100. Taking 1 to 2 capsules a day for 6 years will be a far easier and more sustainable habit to form than taking 4 or 6 daily.
Look for Oceanblue Omega-3 at your local Price Chopper/Market32 store!