I find myself having a lot of conversations about food lately.  This isn’t entirely unusual, as it is one of my favorite subjects, but specifically I’ve been thinking about how confusing nutrition has become.  Between diets touting bullet-proof coffee, weight loss plans which sell processed foods, and confusing food packaging there are a lot of mixed messages when it comes to what’s best for our health.

Though I’ve always had an interest in nutrition I also have a a not so desirable habit of avoiding situations where I don’t know what to expect, so I’d never actually taken the time to visit a dietician.  Where does one find a dietician? How much does it cost? What can I expect at my visit? Curiosity got the best of me when I found out I could visit a nutritionist at MARTIN’S.

Here’s what I learned:

1. It’s not expensive. Turns out, you can see a registered dietician for almost free.  It may sound swanky to have a personal consultation with a nutritionist but really there’s no need for insurance, no need for tons of cash.  Visiting a nutritionist at MARTIN’S costs $20 for a one time consultation, but you receive a $20 gift card to MARTIN’S at your visit.  I don’t know many people who don’t need groceries, so this chalks up to a practically free visit in my book.

2. You can start with the basics. Labels confuse you? Serving sizes confusing? What’s good fat, bad fat and is there such a thing as in-between fat? You’re not alone if you’re confused by nutrition labels.  A MARTIN’S nutritionist has the advantage of being able to take you right out on the floor of the grocery store to talk labels and serving sizes of your favorite brands. No judgement coming from them, they’ll start wherever you are.

3. Good eaters can still learn something. Although I like to think I’ve got a better-than-average handle on nutrition, and I’m a pretty healthy eater, I still had holes in my diet (specifically calcium) that I didn’t think about until my nutritionist pointed them out to me.  I also learned that I should be incorporating a little more vitamin c to my morning breakfast as that helps me absorb the iron in the eggs.  I also realized I had slacked in reading nutrition labels, something I had done more diligently in the past. Even if you’re doing pretty well, a free(ish) visit with a professional might help you round out your diet a little better.

4. Good food is really pretty simple.  Somewhere down the line health seemed to get complicated. There are tons of fads out there and not just ones that raise eyebrows (like cricket flour for example).  It can feel very overwhelming.  A visit to a MARTIN’S Nutritionist won’t result in a new regimen of Cricket-Flour-Kale-Wheatgrass-Goji-Berry-Quinoa-Smoothies with a side of essential oils and gluten free, fermented sauerkraut… (sorry to disappoint). It’s not going to require you to spend a ton, or eat anything weird.  It’s good basic nutrition, small changes and healthier choices which can make a big impact on your health.

Here are a few tips for when you go:

1.  Come in with a goal.  Perhaps you hope to lose weight, have more energy, or just find out where you’re lacking and what you’re doing right. The personalized consultation is just that- personalized, a MARTIN’S nutritionist’s only agenda is to help you achieve your personal goals whatever those might be.

2. Track your eating the week before.  You don’t need to get too detailed, but keep an eye out for what you’ve been eating during the week, this will help your nutritionist get a better handle on where to start making better choices.  Same thing with any supplements you might be taking.

3. Write down a couple questions. Just like being at the doctor, you tend to forget your questions once you get there… then you find yourself during the week thinking “I should have asked about that” of course, you can schedule as many appointments as you’d like (and you’ll keep getting those gift cards) but you can make the most of your appointment if you don’t forget to ask about those specifics.

4. Don’t forget the children.  Sure, you might have a nice well rounded salad on the daily… But kids (and sometimes spouses) are notoriously picky eaters.  The MARTIN’S Nutritionists are armed with a few tricks of the trade to help you introduce new foods into their diet, they’ll help you find better alternatives to their pre-packaged favorites, tips on trying new things or meet with the kids for a kid-friendly lesson.

Now if you’ll excuse me, there’s some delicious lemon yogurt calling me…

Not ready to go it alone? Martin’s hosts classes for both kids and adults which you can learn about here.
Interested in making an appointment with a nutritionist at MARTIN’S?

Caroline Roessler, MS, RDN is in-store nutritionist for MARTIN’S in Midlothian VA call 804-794-7074 for an appointment.

Valerie Pulley, RDN is the in-store nutritionist at MARTIN’S in Short Pump on John Rolfe Parkway and Glen Allen. call 804-364-3644

Like this article? Check out these

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Heart Health for the Whole Family

MARTIN’S is a sponsor of Richmondmom

February is American Heart Month, and it’s a good time for everyone in the family to show their hearts some love!  Whether your health goals are to manage high blood pressure or high cholesterol or to form lifelong healthy habits, there are plenty of foods that the whole family can enjoy to help meet these goals.

Foods that show the biggest benefits for our hearts include choices with fiber and unsaturated fats like omega-3 fatty acids, and low in saturated and trans fats, sodium and added sugars.  These would include most vegetables and fruits, beans, nuts and seeds, whole grains, fatty fish, like salmon, tuna, trout or sardines and plant based oils like olive oil.  Minimize those foods high in added sodium or sugars, and high fat dairy products.  Making exercise a part of your daily routine is also important for heart health – make time to take some family walks, or visit one of the beautiful parks around the Richmond area!  

Here are some delicious ways to show your heart some love this month:

• Avocado is a yummy source of unsaturated fat and fiber! Spread on sandwiches instead of mayonnaise, add to salads or mix into fresh salsa.  
• Beans are an excellent source of fiber! Here’s a quick afterschool snack that your kids will love and can make themselves! Using a corn tortilla, sprinkle low-fat cheddar cheese and place your favorite beans – black beans, soy beans, or kidney beans – on top.  Microwave on half power for 30 seconds, or until cheese melts.  Finish with some salsa and avocado for a heart smart snack.
• Raw, unsalted or lightly salted nuts are a great snack and easy to keep with you during the day.  If nut allergies are a concern, try dry roasted or frozen and shelled soybeans! These choices contain unsaturated fats and fiber.
• Fresh veggies make a great snack! If you or your little ones crave that “something extra” try making a Ranch flavored dip with 6 oz fat free, plain Greek yogurt and 1-2 tbsp powdered Ranch mix.  Nut butters, low-fat cottage cheese, hummus or guacamole also make great dips!
• If your children think there is something “fishy” about fish, try making salmon cakes in fun shapes, or tuna or cod fish sticks coated with some whole wheat bread crumbs or crushed Shredded wheat.  Serving these new foods with an old favorite, like homemade sweet potato fries may help your kids to try something new!
• Replace snacks like potato chips or crackers with baked kale or Swiss chard.  Baking these nutrient rich veggies is easy and fun for the whole family! Wash and dry the leaves very well, then have kids help you tear them in small pieces.  Lightly coat with olive oil and your favorite spices, like garlic, pepper or cumin and bake in the oven at 275͒ and turning halfway, for 15-20 minutes, or until crispy.
• Give PB& J a new twist! Replace the jelly with your kids’ favorite fresh fruit, like bananas, strawberries or apple slices.  Using a whole wheat wrap works just as well, and is still a source of whole grains.
• There’s still room for dessert in a diet that supports heart health! Try replacing eggs with ground flaxseed, or oil with applesauce or a mashed up banana in baked goods.   What about a dessert pizza? Bake a whole wheat pizza crust, spread with Greek yogurt or Neufchatel cheese and top with your favorite fruits. You can finish with a slight drizzle of honey if your kids crave something sweeter!

If you have “picky eaters”, try introducing one new food at a time, with foods that your child is familiar with. Picking out foods for the menu and preparing them can also help to familiarize kids with these new options, so make sure to involve the whole family in mealtime.

For more healthy tips, visit MARTIN’S website or call to schedule a consultation with Caroline, or with Valerie Pulley, MARTIN’S in-store nutritionist on Richmond’s West End.

Check out these other great healthy eating tips from MARTIN’S

MARTIN’S is a sponsor of Richmondmom.com

Fun fact I learned today: according to the United States Department of Agriculture, Super Bowl Sunday is the second biggest day of the year for food consumption in the U.S. after Thanksgiving.

That’s a lot of food.

It also makes Super Bowl Sunday one of my new favorite days of the year.

If you’re not in the mood to cook or could use a little help in the kitchen, the food-loving folks at MARTIN’S are totally prepared if you’re eating watching the game with friends year with a great selection of Great Entertaining party trays, including sandwiches, wings, fried chicken, desserts and more available to order.

Just in time for the big game, the new Instant Party Tray is available for order and comes complete with MARTIN’S brand Virginia ham, roast beef, perfectly roasted turkey, hard salami, domestic Swiss and American cheese, 24 MARTIN’S brand Kaiser rolls, pickle chips and sliced tomatoes. Visit MARTIN’S Great Entertaining website to start your order or order in-store at the deli, bakery, seafood or meat departments.

All MARTIN’S stores are also stocked with ready-made favorites at the wing bar or olive, hummus and salsa bar. Don’t forget to check out the produce section for pre-cut veggies and fruit as well as prepared guacamole and fresh salsa.

If you’re in the mood to whip up something delicious (and easy to make), try these Turkey Chili-Topped Baked Potatoes

Turkey Chili-Topped Baked Potatoes

Prep time: 10 minutes         Cook Time: 1 hour               Serves: 4

Ingredients

• 4 large baking potatoes
• 1 Tablespoon GIANT/MARTIN’S olive oil
• ½ lb. ground turkey breast
• 1 Tablespoon reduced-sodium taco seasoning mix
• 1 can (14.5 oz) diced tomatoes with green chilies, undrained
• ½ cup GIANT/MARTIN’S shredded cheddar cheese
• Toppings (optional): sour cream, sliced green onions

 

Steps

1. Preheat oven to 425°F. Place potatoes on a rimmed baking sheet; prick several times with a fork. Bake 1 hour or until fork-tender. Remove from oven.

2. Meanwhile, in a large nonstick skillet heat oil over medium heat. Add turkey; cook until no longer pink (165°F), stirring to break up turkey. Stir in seasoning mix and tomatoes; simmer 5 minutes or until heated through and slightly thickened. Remove from heat; keep covered.

3. Cut potatoes open lengthwise; squeeze gently to open. Fluff potato pulp with a fork. Spoon turkey mixture evenly over potatoes, top with cheese and desired toppings, and serve.

 

For more game day recipe ideas, visit the MARTIN’s Recipe Center.

Check out last year’s Game Day Party Food Ideas

Photo: MARTINSFoods.com

MARTIN’S is a sponsor of Richmondmom

Mmmmm…. Holidays.  Some people think of presents,  parties, the spirit of the season… but there’s pretty much only one think I think about: food.

Holiday food is some of the richest, fattiest and most delicious food out there, and while I absolutely love it, gorging myself at holiday parties is something I tend to regret sooner or later.

Thankfully, the nutritionists at MARTIN’S have been anticipating calorie season with some tips on how to navigate (and still enjoy) all that holiday party food:

• If you go to a party on an empty stomach you will most likely end up eating more than you actually need or even really want. Instead plan ahead. If you have a party that night, don’t skip meals in anticipation. Choose a high protein breakfast and a snack of lean protein, fruits and vegetables beforehand.  Also stay hydrated by drinking 8 to 16 ounces of water.

• Move your body. Find an activity your family loves and do it before your big meal. Or schedule in an extra half hour of exercise the morning of a party.

• Allow yourself small portions or tastes of your favorite dishes. Choose a small cocktail size plate for appetizers and limit yourself to one plate.

• No small plate? Try using a napkin. You will only be able to fit enough food into the palm of your hand, ideal when you hit the sweets table.

• Attending a cocktail party? Try to go for fruit and vegetable trays or lean meat options such as chicken skewers. Watch for dips, sauces and anything fried, crunchy or crispy.

• For dinner events, follow the ChooseMyPlate.gov guidelines. Make half your plate fruit and vegetables. One quarter of your plate can be a scoop of a starch such as mashed potatoes, rice or sweet potatoes. The rest of your plate should be your lean protein (roast turkey, filet mignon, baked ham, etc.)

• Contribute to the food table. This way you can ensure that there is an item or two you can eat without guilt. Make a salad, bring fresh cut fruit, or a “lightened up” version of your favorite holiday side dish or appetizer.

• Liquid calories can add up quickly. Sugary mixers can double your cocktail calories. Stick with wine and light beers, which are about 100 to 125 calories per glass. Follow each alcoholic beverage you have with a glass of water to stay hydrated.

• Slow down at the buffet. It takes your brain about 20 minutes to recognize fullness.

• Move your socializing away from the buffet or sweets table. Out of sight, out of mind.

• Satisfy your sweet tooth with the three bite dessert rule. Choose a small piece, take three bites and savor each bite.

• Make a plan for the day after a big party of meal so you can get back on track quickly.

And if you’re the one in the kitchen, there are a number of simple swaps you can use in preparing your holiday favorites.

• Use low fat dairy products.
• Instead of oil use applesauce or ground flax.
• Try ground turkey and turkey bacon.
• Replace an egg with 1 Tablespoon ground flaxseed and 3 Tablespoons water in your baking dishes.
• Use spices or herbs instead of salt to flavor food.
• Add vegetables whenever you can. Try pureed butternut squash in mac and cheese and cauliflower in mashed potatoes.

For more healthy tips visit MARTIN’S Healthy Ideas online or stop into your local MARTIN’S to pick up the free holiday edition of Healthy Ideas Magazine.

Photo credit: “Alfajores” by J. Annie Wang is licensed under CC BY 2.0

“Tis the holiday season and a wonderful time to connect with family and friends! Of course, it’s also the time when we are surrounded by endless amounts of traditional holiday indulgences such as baked goods and sweets. Any party is bound to be brimming with tons of cookies for the cookie swap, cakes of all kinds and festive candy.

Check out these festive holiday ideas for avoiding sugar overload and incorporating some fun, tasty treats that your little ones and yourself are sure to love.

Warm up with festive holiday drinks that are low in sugar.

• HOLIDAY HOT CHOCOLATE – Warm up milk or an unsweetened milk alternative (nut or soy) on the stove or in the microwave. Add unsweetened cocoa powder, vanilla extract and a touch of sweetener (such as Stevia). Great way to warm up on a cold night!

• SPARKLING BEVERAGE – Splash 100% juice in sparkling water and top with orange slices. Serve in a glass or in a pitcher for a party.

• WARM SPICED STEAMER – Mix milk with favorite spices such as cinnamon and nutmeg then warm on the stove or microwave. Add some vanilla extract and enjoy this cozy treat before bed-time.

Serve up fun fruit and veggie treats as appetizers or snacks.

• BANANA STICK SNOWMEN – Slice a banana and slide 3 slices onto a kabob stick. Cut carrot slivers for the noses and use mini chocolate chips for the eyes and buttons. Pretzel sticks make great arms.

• GRINCH FRUIT KABOB – Slide a green grape, a banana slice and one strawberry (with top cut off) onto a toothpick. Top with a mini marshmallow for a hat. Great treat for a snack or party!

• CHRISTMAS TREE VEGGIE PLATTER – Arrange broccoli florets in the shape of a Christmas tree. Decorate with cherry tomatoes and carrot slices as ornaments and slices of red pepper for the garland. Cut celery makes a great stump. Top with a star cut out of a yellow bell pepper.

Decorate sandwiches

• CHRISTMAS TREE PITAS – Cut pita bread into triangle shaped wedges, spread with guacamole and decorate with ornaments using chopped red bell pepper. Place half a thin pretzel stick in the bottom for the trunk.

• SNOWMAN SANDWICH – Use cookie cutters or a drinking glass to cut out circles in the bread. Spread your favorite nut butter and layer with your favorite sliced fruit between two round slices. Decorate the bread to resemble a snowman – use blueberries for the eyes and smile and a sliced carrot for the nose.

The MARTIN’S nutritionists wish you all a healthy, happy holiday!

For more healthy tips, visit MARTIN’S online or call to schedule a consultation with Valerie or with Caroline Roessler, in-store nutritionist at MARTIN’S new Midlothian store!

Valerie Pulley, RDN has more than 23 years of experience as a registered dietitian and is currently the Richmond area in-store nutritionist for MARTIN’S Food Markets.  As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

Photo Credit: “Snowman Smile” by Bunches and Bits {Karina} is licensed under CC BY 2.0 photo has been cropped to fit.

The brand new store offers an in-store nutritionist, convenient technology, fuel station and Starbucks to enhance the overall shopping experience.

Faster Checkout.

Midlothian customers will be able to use MARTIN’S state-of-the-art technology, including SCAN IT! & SCAN IT! mobile.  Using either your smartphone or a SCAN IT! handheld device, customers can scan and bag groceries while shopping. When you get to the self checkout line you simply scan the “end of order” bar code which will be at the register.  Then, scan your BONUSCARD and follow the on screen instructions to complete your transaction.  Pay and go!

With SCAN IT! & SCAN IT! mobile, customers will also be able to receive exclusive, personalized offers. You can also keep track of your total as you go, making it easier to stay on budget.

Free WiFi is available throughout the store to utilize MARTIN’S smartphone app when shopping.

A healthier lifestyle.

Caroline Roessler, MS, RDN has joined the store team as the Midlothian in-store nutritionist. She will be available to assist customers with questions on healthy eating, provide one-on-one nutrition consultations and teach health-related classes for both adults and kids. “Nutrition education should be fun and food should taste great, which is why I’m here to help empower customers to make positive lifestyle changes that work for them,” said Roessler.  Private consultations with in-store nutritionist Roessler can be scheduled at the store or by calling 804-378-6057. The fee for a nutrition consultation is $20, but after completion, the customer receives a $20 MARTIN’S gift card.

Later this year, in partnership with Bon Secours, Richmond’s first in-store health clinic will open at the Midlothian store. The Bon Secours clinic will provide retail health care without an appointment seven days a week with evening hours. Bon Secours medical providers can treat a wide range of minor ailments including colds and flu, ear infections, minor burns and rashes, sinus infections and sore throats.

Commitment to community.

MARTIN’S celebrated the opening by presenting $8,000 in donations to the following local organizations in a special presentation on November 6 :
Chesterfield County Police Foundation
Chesterfield County Public Schools
Children’s Hospital of Richmond Foundation
FeedMore – Central Virginia Food Bank
Midlothian Volunteer Fire Department
Paralyzed Veterans of America
Richmond Animal League
Salvation Army Richmond Area Command

MARTIN’S Food Markets
200 Charter Colony Parkway
Midlothian, Virginia

MARTIN’S Food Markets is a sponsor of Richmondmom

$10 per person.   All ingredients and supplies provided.  Advanced reservations are required.

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What will you find at the stores and markets this summer?

June: Asparagus (ends in June), beets, blackberries, blueberries, cabbage, cucumbers, green beans, greens/spinach, fresh herbs, onions, potatoes, squash, strawberries

July – August: Apples, beets, blackberries, blueberries, cabbage, cantaloupe, cucumbers, eggplant, green beans, fresh herbs, nectarines, peaches, peppers, potatoes (July), raspberries, squash, sweet corn, tomatoes, watermelon

September- October: Apples, Asian pears, beets, broccoli, cabbage, cucumbers, eggplant (ends in September), green beans, greens/spinach, fresh herbs, peppers, potatoes (October), pumpkins, raspberries, squash, sweet potatoes, tomatoes

Now that you have filled your basket with fresh produce, time to take it home and enjoy it! Time is ticking to eat up fresh produce before it spoils and we have all been there! Take advantage of any free time in the kitchen to prep your produce to help save time on busy weeknights. Your family will be much more likely to eat it if it’s ready to go. You can wash and prepare carrots, bell peppers, cherry tomatoes, zucchini, squash, broccoli, green beans and melons; keep in the fridge to munch on for several days. Even your hearty greens like kale and collards can be washed, dried and stored for use later in the week. Wait to wash and prep fruits and vegetables that have a thin skin like strawberries, raspberries and peaches, they will need to be eaten within 24 hours for the best quality.

Try these ideas for incorporating local fruits and veggies into your family’s daily diet!

• Summer is great time for making smoothies! Try a green smoothie by adding spinach or kale. Peaches, blackberries and blueberries are delicious in smoothies.
• Bell peppers, cabbage, or even zucchini are great veggies to stuff with a mix of ground turkey or beans, quinoa or rice, other veggies, and fresh herbs like basil, oregano or cilantro.
• Wrap your favorite chicken or tuna salad in fresh lettuce leaves or stuff into a big Hanover tomato.
• Have the kids help you tear a bunch of kale into small bite size pieces to add to salads, mix into rice, quinoa or pasta dishes, or bake into kale chips.
• Use up a lot of veggies at once by roasting a large tray of peppers, onions, squash, eggplant broccoli, sweet potatoes and more! Add your favorite fresh herbs and olive oil. Roasting veggies brings out the natural sweetness in veggies to help cut the bitterness, making them more kid friendly! You can mix them into pastas, stuff into a wrap, or use as a pizza topping.
• Jazz up water or sparkling water by adding fresh berries or cucumbers or even fresh herbs like basil or mint.
• Add some natural sweetness by tossing a handful of berries or sliced peaches into cereals, yogurt, over ice cream, into salads, or top pancakes or waffles.
• Make watermelon savory by tossing with spinach, feta cheese and a vinaigrette dressing.
• Grill fruit for dessert! Grilled peaches and pineapples (OK, not local, but still great when grilled!) are delicious paired with vanilla yogurt or light ice cream.

Kids are often the pickiest eaters in the family, so take advantage of the dog days of summer to get the kids active in the kitchen! Involve them with possibly growing a garden, prepping, and cooking. Kids are much more likely to try their masterpiece if they had a hand in it! Enjoy the longer days and bounty of fresh produce this summer available to you from MARTIN’S!

Valerie Waters, RDN is MARTIN’S In- Store Nutritionist. Valerie is located in 3 Richmond area MARTIN’S stores and available to assist customers in their quest for healthy food choices! She has 13 years of experience as a registered dietitian nutritionist and has worked in the grocery setting for 7 years. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

MARTIN’S is a sponsor of Richmondmom.com