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.

Posted in Dietitian, |Family News, |News! by Harmons1 | No Comments »

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
Posted in Family News, |News! by Harmons1 | Comments Off

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
Posted in Family News, |News! by Harmons1 | Comments Off

Creating Beautiful Arrangements for Mom

May 1, 2012

Our very talented designers at the Harmons Floral Design Center are busy getting ready for Mother’s Day. In this video Kimber shows us how they create one of the many beautiful arrangements available in our stores and on our web site. The special day to honor all the incredible women in our lives is fast approaching. Order online or over the phone by 1pm Friday, May 11th for delivery on Saturday the 12th, or come in to any Harmons location and visit the floral department to pick up a special arrangement for a special person.

Don’t forget Mom on Sunday, May 13th!

Posted in Floral, |Floral Design, |News! by Harmons1 | No Comments »

Gluten Free Events in May!

April 29, 2012
Jessica

Jessica, Registered Dietitian

To kick off National Celiac Awareness Month this May, Harmons is hosting gluten free events at three of our locations—Station Park, City Creek, and Bangerter Crossing. All locations will offer free tastings and demos from 11 a.m. to 5 p.m. featuring a variety of delicious gluten-free foods from more than 15 vendors, including eight Utah’s Own companies. Our dietitians will offer free workshops about living a healthy gluten free lifestyle and our Cooking School Chefs will conduct free cooking demonstrations and samples. All three locations will also offer a hands-on gluten free cooking class the evening of the event – visit the Great Health Calendar or the Cooking School Calendar to register.

Here are the specifics, we hope to see you there!
Event locations:
Saturday, May 5, 11:00 am – 5:00 pm, Station Park, 200 North Station Parkway, Farmington
Wednesday, May 9, 11:00 am – 5:00 pm, City Creek, 135 East 100 South, Salt Lake City
Saturday, May 12, 11:00 am – 5:00 pm, Bangerter Crossing, 125 East 13800 South, Draper

Free Educational Sessions available at all locations:
Celiac 101, 12:00 pm and 3:00 pm – For those who have questions about celiac disease and what a diagnosis means, Harmons dietitians will provide information on the progression of celiac disease, the importance of eating a gluten-free diet for life, and choices for nutritious foods that are gluten free.

Well-Balanced Gluten Free, 1:00 pm and 4:00 pm – Maintaining a well-balanced gluten-free diet can be confusing and time-consuming. Harmons’ dietitians will teach about gluten-free foods that are nutritious and taste delicious. Attendees will learn about special nutritional considerations on a gluten-free diet and how to meet nutrient needs.

Cooking Demonstrations
1:00 pm and 3:00 pm
Harmons’ Cooking School Chefs will demonstrate and provide tastings of delicious gluten-free recipes, and answer questions about cooking techniques and ingredients. One of Harmons’ dietitians will also be available to answer nutrition questions.

Cooking Classes:
Gluten-Free Baking  $35
Almost everyone loves a great apple pie, a warm apple crisp and a crunchy pizza crust, but not everyone tolerates wheat flour, a common ingredient. Harmons has worked up proven and easy-to-make recipes. Come hungry. You’ll eat well. MENU: Apple pie, apple crisp, pizza with red sauce, plus lots of toppings.

Station Park Saturday, May 5, 4:30 pm
Register Online

Bangerter Crossing Saturday, May 12, 4:30 pm
Register Online

Gluten Free Cooking  $40
Are you struggling to come up with meals for your gluten-free family? Learn how to cook healthy gluten-free meals with Harmons’ chef and dietitian.

City Creek Wednesday, May 9, 5:30 pm
Register Online

Posted in Dietitian, |Gluten Free, |News! by Jessica LaRoche | 4 Comments »

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

Posted in Family News, |News! by Harmons1 | No Comments »

Red Ripe Strawberries – Friday & Saturday Only

April 27, 2012

We have some amazing fresh, sweet and juicy strawberries in our stores and they are on sale for two days only!

We just found out on Monday that we could get these awesome berries and we jumped on the opportunity. These large, sweet strawberries were picked at the peak of freshness this week and sent straight to our stores. Being able to get fresh strawberries like these is usually a once a year event, if we’re lucky, so now’s the time to pick some up! You definitely do not want to miss out on the chance at devouring these delicious berries.

This Friday and Saturday ONLY, April 27th & 28th, you can pick up a 4-pound package of these red ripe strawberries for $5.88 (you save $4.11, limit 2) or a 1-pound package for $1.98. We also have some great deals on strawberry pairing favorites like angel food cake and pound cake, along with savings on canning and storage containers.

Harmons is now on Pinterest – check out some fun suggestions on desserts, drinks, and more to make with your strawberries.

Posted in News!, |Produce by Harmons1 | Comments Off

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!

Posted in Family News, |News! by Harmons1 | No Comments »