Healthy Milestones: Freezing 10K Finishes

January 31, 2012

"We finished, and we didn't finish last!"

Running in below freezing temperatures on January 28th, 300+ joggers took to the streets of Orem for the Hale Freezes Over 5K/10K fun run. The run served as a fundraiser for the local theater company, Hale Center Theater. A couple members of Harmons Training Department and People Department took part in the 10K.

For Shannon, this was her first time running and finishing a race of that distance. For Carrie, it was the first race of that distance for at least 15 years. Despite the 18 degree starting line temperature, and being lapped by a 13 year-old, both finished the race and beat their previous 5K times.

The finishing times were not fast, but they achieved their goal of the day of not finishing last!

Have you recently run a race, picked up a new sport, enjoyed a day of skiing, changed your eating habits? We’d love to hear what healthy milestones you’ve reached! Send us your story and a photo about something you’ve done that you are proud of and want to share.

Chef Bob’s Fresh Living segment recipes

January 30, 2012
Chef Bob

Chef Bob

Today Chef Bob is creating a Valentine’s Dinner for 2 for under $25 on KUTV’s Fresh Living segment. Here are the great recipes:

Shrimp, Brie, and Mango Quesadillas with Harmons Guacamole
2          large  flour tortillas    ($0.50)
1/4      pound  cooked shrimp — peeled and deveined    ($2.50)
2          ounces  Brie cheese — cut into thin slices     ($1.00)
1/2      large  mango — peeled and sliced     ($1.59)
2          ounces  Harmons Guacamole      ($1.25)

Total for 2 servings=  $5.34

Heat a griddle over medium heat. Place 2 tortillas directly on the griddle. Place 1 ounce of the brie on each tortilla, topped with 1/4 cup of the crab, then a few slices of the mango. Spread 1/4 cup of the Harmons Guacamole on each of 2 tortillas and place guacamole side down on the other 2 filled tortillas. Grill until evenly toasted and turn over with a spatula. Grill until toasted. Remove from the griddle to a cutting board. Repeat with the remaining tortillas. Cut into wedges and enjoy with more Harmons Guacamole and Harmons Fresh Salsa!

Chicken Picatta with Cappelini and Buttered Green Beans
2          each  Harmons Recipe Ready boneless skinless chicken breast halves     ($3.75)
1/4      cup  flour     ($0.03)
1          tablespoon  olive oil     ($0.26)
1/2      large  lemon — juiced     ($0.30)
1/4      cup  white wine     ($0.42)
1/2      stick  butter — cut into pieces     ($0.38)
1          tablespoon  capers    ($0.40)
1          tablespoon  Italian parsley — chopped     ($0.25)
salt and pepper — to taste

6        ounces  angel hair pasta — cooked and drained     ($0.85)
1         tablespoon  olive oil     ($0.26)
2         tablespoons  shredded Parmesan cheese     ($0.25)

Green Beans
8        ounces  green beans — cooked al dente     ($1.09)
2        tablespoons  butter     ($0.19)

Total for 2 servings= $8.43

Place the chicken under a sheet of plastic wrap and pound to 1/4″ thickness.
Heat oil in a large skillet, dredge the chicken in the flour and cook until lightly browned on both sides over medium high heat, about 5 minutes total. This may have to be done in 2 batches if your skillet isn’t large enough, Remove the chicken to a platter and add the lemon juice and white wine to the skillet. Cook until almost all of the liquid has evaporated.
Add the butter a few pieces at a time and cook, stirring rapidly with a wire whisk, until all of the butter has melted.
Add the capers and parsley and pour generously over the chicken.

Molten Lava Cake
8            ounces  semisweet chocolate     ($5.00)
10          tablespoons  butter     ($0.90)
1/2        cup  all-purpose flour     ($0.06)
1 1/2     cups  powdered sugar     ($0.50)
3            large  egg yolks     ($0.45)
3            large  eggs     ($0.45)
1            teaspoon  vanilla     ($0 .20)
1/4        teaspoon  orange extract     ($0.05)

Total for 6 servings= $7.61

Pre-heat oven to 400 degrees. Grease 6-6 oz. custard cups. Melt the chocolate and butter in a double boiler. Add the flour and sugar. Stir in the eggs and yolks until smooth. Stir in the vanilla and extract. Divide among custard cups and bake 12 minutes. Cakes should be firm, but runny in the middle. Invert onto plates to serve.

Diabetes-friendly Cooking

January 30, 2012

Chef Evan

On February 25th, Harmon’s will be sponsoring the Diabetes Expo at the South Towne Convention Center.  Our Harmons dietitians, Jonnell Masson and Jessica LaRoche, will be there to answer questions and provide education on navigating the grocery store.  I will also be demonstrating a breakfast, lunch, snack, and dinner recipe throughout the day.  In supporting the American Diabetes Association, we will be having diabetes-friendly cooking classes once a month.  Jonnell and I will come up with healthy recipes that are fun and easy to execute.  Our first class will be on Wednesday, March 7th with a theme of Mexican cuisine.  The menu will include; grilled fish tacos with jicama slaw, pico de gallo, avocado mousse, and refried beans.  Even if you are not diabetic, this is a great balanced healthy meal that is easy to make.  Hope to see you at the expo and in a class soon.

Snacking to Meet Nutrition Needs

January 28, 2012

Jonnell, Registered Dietitian

When I create a meal plan I nearly always include at least one snack.  While snacking is certainly not necessary on a healthy diet, most adults do snack at least once per day.  According to the latest What We Eat in America survey data, 90% of American adults snack at least once per day with two-thirds of adults snacking two or more times per day.  On average, 24% of calories consumed by adults come from snacks.  These  data highlight the importance of using snacks as opportunities to meet nutrition needs. I usually plan snacks that include a fruit, vegetable, whole grain or dairy as many people find it difficult to fit the recommended servings within their main meals of the day.  That does not mean that you should never enjoy your favorite soft-drink or candy bar again, but that those types of items should be chosen less often.  Following is a list of snacks that I often recommend (and enjoy myself):

Healthy Snack Suggestions

  • ½ cup fruit and 1 ½ ounces of low-fat cheese (string cheese or ricotta are favorites)
  • Cut up vegetables and hummus or a low-fat dip
  • Popcorn (choose air-popped and try seasonings other than salt)
  • A toasted whole grain waffle with 1 tablespoon peanut butter and a small banana
  • A cup of vegetable soup such as minestrone (choose a low-sodium variety)
  • Small green or chopped vegetable salad
  • Smoothie made with fruit and milk or yogurt
  • Fruit salad made with ½ cup fruit and a 6 ounce container of yogurt
  • A small apple with 2 tablespoons of almond butter
  • ½ cup frozen sweet cherries with 1 tablespoon of sliced almonds
  • ½ cup of whole grain cereal
  • Mini pizza made with ½ of a whole-grain English muffin, tomato sauce, vegetables and mozzarella
  • ½ cup edamame (soybeans) with a sprinkle of chipotle powder or smoked paprika

Great Cheese from Coach Farm

January 27, 2012
Shauna in Cheese

Shauna, Cheese Monger

We have got some great cheese coming up for you – Coach Farm Goat Cheese. Yes, the famous and ohh so yummy Coach Farm. The company has been around since 1983 in New York and they have been making some of the best goat cheese you ever want to eat. We will have the beautifully lush Triple Cream, the tangy Green Peppercorn, creamy Ricotta and a pungent, tart Grating Stick. Look for them in your cheese island, you will not be disappointed.

Chef Bob’s Coconut Lime Pie with Coconut Macadamia Crust

January 25, 2012
Chef Bob

Chef Bob

35 each vanilla wafer cookies
1/3 cup macadamia nuts
1/3 cup coconut flakes
1/4 cup butter – melted

1 can Coco Lopez
2/3 cup low-fat Greek yogurt
1/2 cup fresh lime juice
2 teaspoons lime zest
3 tablespoons cold water
2 teaspoons unflavored gelatin
3/4 cup whipping cream — chilled
2 tablespoons powdered sugar

lime slices

CRUST: Grind the nuts and cookies in a food processor until fine. Add the coconut and butter and pulse just until mixed. Press into a deep pie dish, cover and freeze 30 minutes. Bake in a 350 degree oven pre-heated until golden, about 15 minutes. Let cool. pour cold water into a small bowl and sprinkle gelatin over the top to soften, about 10 minutes. While gelatin is softening, Mix the Coco Lopez, yogurt, lime juice, and
zest in a large bowl. Stir the gelatin to dissolve and microwave 30 seconds to dissolve completely. Whisk gelatin into the coconut mixture. Pour into crust and chill until set.

Vitamin D2 and D3

January 25, 2012
Phil in Pharmacy

Phil, Pharmacy Manager

I was recently asked what the difference is between vitamin D2 and D3. Vitamin D has become very popular over the last few years and is also being added to fortify some of our food. Most of us are deficient in it since a lot of us don’t get enough vitamin D from our diet, multivitamin, or from the sun. Research has shown several benefits of vitamin D, including preventing some chronic diseases. This research suggests an adult dose of 1,000 to 2,000 IU per day of vitamin D.

A prescription vitamin D 50,000 IU is one of our top medications we dispense. Some people require this really high dose once a week for a few months to get their levels up to a recommended level. This would be monitored by your doctor.

When you are choosing an over the counter vitamin D supplement, I would recommend vitamin D3. It is thought to be more potent, but Vitamin D2 is still effective. The big difference between the 2 forms is where it is made. Vitamin D2 is made from plants and vitamin D3 is made in our bodies. When vitamin D is used in vitamins, or when it is added to food, it is made by the manufacture in a lab.

For a great article on vitamin D and the research that has been done on it, please go to MedlinePlus at  As discussed in a previous post, this is a great website for health topics, drugs, and dietary supplements.

A City Creek Quatrain

January 24, 2012

Friendly, helpful, enthusiastic and . . . . CREATIVE. Harmons associates are always coming up with clever ways to share their excitement about what they do, what they learn and what they are looking forward to. In a recent training class, an associate shared their feelings of anticipation for the new City Creek store, set to open February 15th, through this well-crafted poem.

It’s taken 4 years to get to this day,
through a lot of hard work, we’ve come a long way.
From a small market spot and a man with a dream,
look at us now, we’re here! Sweet 16!

We’ve put down roots in the heart of downtown,
you’ll leave with a smile and the things that you found.
For a shopping experience that’s just “not normal,”
It’s grocery refined, yet not too formal.

We value associates and exceed expectations,
Our customer service wins standing ovations.
We’re more than happy to show you the way,
with a “Hi! How can I help you today?”

Our goals are remarkable from our teams to our shelves,
folks would be disappointed going anywhere else.
A mix of the old, infused with the new,
It’s traditional, innovative, and all here for you!

So pardon our candor and slight tongue-in-cheek.
We’re not normal, we’re Harmons,
downtown City Creek!

Special Day for Lovers and Chefs

January 23, 2012
Chef Bob

Chef Bob

As a chef, Valentine’s Day is regarded to be one of the most difficult days of the year. It happens to be the busiest day second only to New Year’s Eve. Have you ever tried to get reservations at your favorite restaurant just before Valentine’s Day. Yes, it’s next to impossible. Well, how about trying something different this year? I have just recently finished writing one of the best menus that I’ve created in a while. We are turning the mezzanine at our Station Park store into a romantic restaurant for Valentine’s Day. On the night of Tuesday, February 14th, Farmington will have a restaurant complete with white linen, flowers, candlelight, live music, and the best menu around. We are taking reservations from 6:30pm-9:00pm.


The menu will consist of: Continue Reading »

Chocolate and Heart Health

January 21, 2012

Jessica, Registered Dietitian

This blog is for all of the chocolate-lovers out there, me included!  When you enjoy a certain food, don’t you look for validation that it is good for your health . . . or at least not bad? Well, the researchers are helping us out lately when it comes to chocolate. Since December, two separate university-published health newsletters that I subscribe to have featured recent studies that provide the most compelling evidence yet that chocolate is good for your heart.

A Harvard University study published in the European Journal of Clinical Nutrition reviewed 10 clinical studies conducted over the last 10 years with a total of 320 participants. The studies looked at the effect of consuming cocoa products for 2 to 12 weeks. Overall, consumption of dark chocolate was associated with a modest, statistically significant reduction in total cholesterol and LDL (“bad”) cholesterol (6.23 mg/dL reduction in total cholesterol and 5.9 mg/dL reduction in LDL). Other studies have reported blood-pressure-lowering effects in people with hypertension and pre-hypertension and even reduced risk of heart disease.

So what is it about chocolate, especially dark chocolate, that confers heart-health benefits? Cocoa contains plant compounds called flavonoids, which have anti-inflammatory and antioxidant properties. Flavonoids are also believed to stop cholesterol from being absorbed and reduce LDL oxidation (preventing plaque buildup in your arteries). This combination of effects leads to a healthier heart. Continue Reading »