Great Health Tip of the Day: Reduce Your Added Sugar

May 16, 2012

Do you have any idea how much added sugar you eat each day?  The American Heart Association recommends that women consume no more than 100 calories and men 150 calories from added sugar each day.  That is about 25 grams (6 teaspoons) for women and 37 grams (9 teaspoons) for men.  It can be tricky to determine how much added sugar you are eating because nutrition labels list total sugar (from natural and added sugars.)  Milk and fruit are the primary sources of natural sugar, so if your food does not have either of these, the sugar listed on the label is all added sugar.  You can also read the ingredient list to look for sources of added sugar:  sugar, cane sugar, corn syrup, high fructose corn syrup, honey, agave, brown rice syrup, to name a few.

Watch out for high added sugar in the following products where you may not expect it:

  • Bread
  • Ketchup, BBQ, and other sauces
  • Pasta Sauce
  • Yogurt
  • Fruit Snacks
  • Applesauce
Posted in Family News, |News! by Harmons1 | Comments Off

Great Health Tip of the Day: Intuitive Eating: Listen to your body!

May 11, 2012

Our body is designed to help us maintain a healthy weight through the feelings of hunger, thirst, and fullness. However, in today’s world it is easy to ignore those signals. We eat when we are bored, sad, stressed, or happy. We forget what hunger feels like. We ignore feelings of fullness. We confuse the feeling of thirst with the feeling of hunger. We try fad diets. This week, get in tune with what your body is telling you by eating when you’re hungry and stopping when you are full. Here are some tips:

  • Before you eat, ask yourself, “Am I really hungry?”
  • Eat when you are hungry!  Don’t ignore hunger pangs.
  • Avoid handling your emotions with food.
  • Make sure you drink plenty of water so you aren’t confusing your thirst with hunger.
  • Eat without distractions—don’t watch TV, read, or drive.  Focus on your food.
  • Eat slowly and enjoy your food.
  • Sit at a table to eat.
  • Wait 10-15 minutes before a second helping.  Then, if you are still hungry, go for it.
  • If you want to eat dessert, start with a small portion and stop when your enjoyment of it diminishes.  1 or 2 bites might satisfy you!
Posted in Dietitian, |Family News, |News! by Harmons1 | No Comments »

Great Health Tip of the Day: Try a new spin on nuts!

May 8, 2012

Nuts are a very nutritious choice!  They are high in heart-healthy fats (unsaturated fats and omega-3s), fiber, and protein.  Studies show that eating nuts can be protective against heart disease and weight gain.  Be sure to enjoy nuts in moderation—1-2 ounces a day is best.  Here are some great ways to enjoy nuts:

  • Peanut butter, almond butter, and other nut butters.  Try Harmons fresh ground nut butters!  Eat it with a banana, whole grain crackers, on toast, or in a smoothie.
  • Mix a 1 ounce (about 22 almonds) of nuts with some dried fruit for a satisfying snack.
  • Sprinkle nuts on top of a salad, steamed vegetable, stew, or stir fry dish.
  • Mix into your yogurt.
  • Make a peanut sauce to put over a stir fry or use as a veggie dip.

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Great Health Tip of the Day: Sweet Strawberries!

May 4, 2012

May is National Strawberry Month and there are many reasons to enjoy strawberries in addition to their delicious taste.  Strawberries are an excellent source of vitamin C (one cup contains more than 100% of the recommended daily amount).  They contain fiber, folate and potassium.  In addition strawberries contain many phytochemicals which may reduce the risk for cancer and heart disease.

Some great ways to enjoy strawberries:

  •       Slice and add to oatmeal or cereal
  •       Layer in a fruit parfait
  •       Pair with ricotta cheese
  •       Enjoy strawberry shortcake
  •       Toss in a salad
  •       Blend in a smoothie
  •       Top your pancakes or waffles
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Great Health Tip of the Day: Know Your History

May 2, 2012

Having a family member with a disease or health condition such as heart disease, cancer, diabetes, high blood pressure, or high cholesterol increases your risk for developing those conditions.  Knowing your family’s health history and sharing this information with your doctor is an important step in developing a plan to help reduce your risk.  Following are some tips on gathering a family health history:

  • Speak with your parents, siblings, grandparents, aunts, uncles and cousins (family reunions are a great place to gather information!); explain what you are doing and why
  • Find out what health conditions that they have or had in the past
  • How old were they when the condition first occurred?
  • For deceased relatives, find out age at death and cause of death; did they have any other health conditions?
  • What are/were their lifestyle habits (e.g. eating habits, physical activity level, tobacco use)

Record and share this information with your family members, and make sure to keep the information together for future generations.

Source:  CDC web site
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Great Health Tip of the Day: Spice it Up!

April 27, 2012

When you think about foods high in antioxidants, fresh fruits and veggies are probably the first to come to mind.  But did you know that some herbs and spices are also rich in antioxidants?  Below are some herbs and spices that rank highest in important antioxidants:

  • Oregano:  Studies have shown that oregano has the highest antioxidant capacity when compared with thyme, sage, rosemary, sweet basil, and mint.  Often used as a topping for pizza or pasta, oregano is also a great addition sandwiches, salads, and casseroles.
  • Ginger:  Ginger has historically been used as a remedy for motion sickness and gastrointestinal ailments, but research also suggests that it may protect tissues and organs from oxidative damage.  Add ground ginger to fruit smoothies and cereal for a kick, or try adding to stir-fried veggies for Asian flare.
  • Cinnamon:  A versatile and common spice, cinnamon makes a great addition to oatmeal, toast, coffee, and even quinoa.  Cinnamon can also increase the sense of sweetness of foods without increasing the sugar.  And some research suggests that cinnamon may potentially have a positive effect on blood glucose control!

Try including different spices in your meals instead of salt, sugar or added fat for a punch of flavor without added calories or sodium.

Source:  Today’s Dietitian, March 2012

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Great Health Tip of the Day: Love Your Garden

April 25, 2012

If you have a lawn or garden, you know all of the work that goes into readying and maintaining a beautiful lot this time of year.  Whether you love spending time mowing, pruning, weeding and digging, or just tolerate it, there is good news!  Time spent on your lawn and garden is actually a great way to get some exercise.  The chart below shows how many calories you burn during 30 minutes of the listed activity, based on your weight.  So if weeding seems like an endless battle this summer, at least you can burn around 300 calories each hour!

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An Outstanding 18th Year!

April 24, 2012

This morning we celebrated one of our favorite days of the year! We were thrilled and honored to present Special Olympics Utah with a check that represented contributions from our caring customers, support from our vendors, and hard work by many Harmons associates. For 18 years Harmons has dedicated March Frozen Food month as a time to formally partner with Special Olympics Utah to raise awareness and funds. This year’s fundraising total topped $222,650! Customer donations alone, through icon and root beer float purchases, totaled $131,860.

Doreen with young Bob, Jamie, Randy and Special Olympic athletes - 1970

This morning’s presentation was about much more than a number on a check. It was about making a substantial impact on the lives of our family, friends, and neighbors in Utah with intellectual disabilities. The events and essential services provided by Special Olympics Utah have a reach far beyond sport participation. A teary-eyed Doreen Harmon shared her connection and involvement with young Special Olympics athletes going all the way back to when Bob and Randy were just children. She talked about the importance of valuing the lives and efforts of these amazing athletes, or as she says, ” . . . special angels who are here to teach us how to live and love life.”

 

Harmons Draper cashier Diana shares her connection to Special Olympics Utah

The personal connections to Special Olympics Utah does not end with the Harmon family. The Harmons family of associates carries on the strong commitment of helping Special Olympics Utah and more than 2,200 athletes. There are many associates throughout the company who are also great Special Olympics athletes. Along with presenting the organization with the fundraising total, we honored associates who exemplified passion for the promotion. Harmons South Jordan’s grocery manager, Fransisco, was recognized for overall store promotion and support of the month’s events. Diana, a cashier at Harmons Draper, was recognized for bringing in the most support from customers in the form of icon sales. Diana expressed her thanks to our vendors and customers and beamed with pride as she spoke about her niece who is a Special Olympics Utah athlete.

Thank you to all the great vendors, customers and associates who continue to help us support local organizations like Special Olympics Utah!

“I believe that the measure of a person’s life is the affect they have on others.” ~ Steve Nash
“So, the thought I got out of this quote is that we can sell a ton of groceries and we can be very successful at it, but at the end of the day it is the moments of giving and the lives we affect that we will remember and that truly matters in life.” ~ Michael Arbuckle, Harmons Grocery Sales Director. Shared at the check presentation from Harmons to Special Olympics Utah
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Great Health Tip of the Day: Know your blood pressure

April 20, 2012

Having high blood pressure is a risk factor for heart disease and stroke.  If it is high, there are actions you can take to lower it, but first you need to check it!

How often should I check it?
At least every 2 years, at least every year after the age of 50

How do I check it?
Your doctor can check it for you or you can stop by a Harmons pharmacy to use the free blood pressure machine.

What if my blood pressure is high?
You will want to talk with your health care professional.  There are many lifestyle changes that will help lower it.  These include reducing your sodium, saturated fat, and total fat intake and increasing your intake of fruits, vegetables, low-fat dairy, which are high in potassium, magnesium, fiber, and calcium. Physical activity will also help.

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Greath Health Tip of the Day: Enjoy your treats in moderation

April 17, 2012

Enjoying the occasional edible treat is important, but it is also important for your health to indulge in moderation by controlling your portion size.  Here are some strategies to prevent over-indulging:

  • Buy treats in single servings when you can.
  • If you buy in larger amounts, put the rest in the freezer and thaw each portion individually.  Frozen chocolate is less tempting (unless its ice cream, of course).
  • Restaurant desserts are huge!  Share one among your table.
  • Bake cookies or desserts when you have the opportunity to share, so you don’t end up with a whole batch to eat yourself.
  • Bake cookies a few at a time.  Freeze the remaining dough for a later time.
  • Give yourself time to enjoy the treat—sit down and savor every bite.
  • Use small bowls, plates, and utensils for greater satisfaction.
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