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

Diabetes is becoming more common with each passing year. A principle way to prevent suffering and death is to increase awareness. The more people know about their risk the better the treatment. Everyone should take a diabetes risk test.  An excellent test is found at http://www.diabetes.org/diabetes-basics/prevention/diabetes-risk-test/ .  Review your results and share the test with your loved ones – it could save both life and limb.

Laura, Registered Dietitian

Quinoa: Though not technically a grain, quinoa is often referred to as the “super grain.” Compared to wheat, it has about twice the vitamin E, iron, and protein and three times as much folate. Quinoa has a mild, nutty flavor with a subtle crunch.

Amaranth: Amaranth has twice as much iron as most other grains. One cup cooked contains about 10% of the recommended daily intake of calcium. It is also very high in magnesium.

Teff: Teff is the smallest grain—over 100 kernels could fit on one wheat kernel. Much like amaranth, teff is a good source of iron, and magnesium, and calcium.

Spelt: Spelt is especially high in niacin, a vitamin important for heart health and maintaining a healthy metabolism. Note: Spelt is closely related to wheat, so individuals with celiac disease should avoid spelt.

Tips for Adding Alternative Grains to Your Diet:

• Try granola with a mix of whole grains. Kind brand granola is a great start as it contains six different types of whole grains and is gluten free! Eat it plain, with milk, or sprinkle it on yogurt.
• Cook different grains as a hearty hot breakfast cereal. Bob’s Red Mill brand offers a variety of grain mixes for hot cereal. An easy start is steel-cut oats—like rolled oats but not rolled. They have the same nutritional profile but a slightly different texture and taste.
• Replace rice with quinoa for a side dish. It requires the same cooking method as rice and compliments almost any meal. Harmons deli offers a variety cold quinoa salads that are great for a summer picnic or quick lunch.
• When making pancakes, substitute half (or all) of  the flour with a new grain. Teff, buckwheat, and even cornmeal are great options.

References:
Brannon, Carol Ann. Ancient and Alternative Grains. Today’s Dietitian. 2007;9(5):10.
http://ndb.nal.usda.gov/

• 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!

Dave, Gluten Free Advocate

May has been designated as national Celiac Awareness Month. For those of you who do not know what Celiac disease is, it is a digestive disease that damages the small intestine and interferes with absorption of nutrients from food. People who have celiac disease cannot tolerate a protein called gluten, found in wheat, rye, and barley. Researchers now believe that as many as 2 million Americans may have celiac disease, or 1 in every 133 people. Come to Harmons this month to participate in some free workshops with our dieticians, learn about the many gluten free options we offer, sign up for gluten free cooking classes, and to boost your knowledge about this disease that affects so many. The workshops for the rest of the month are as follows:

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

• 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.

Jonnell, Registered Dietitian

I feel that people put off making changes because they think that in order for a change to be worthwhile that it needs to be a drastic change. However, making several small changes over time can have large health benefits.  For example, someone who is overweight and loses just 5 – 10% of their weight may better control their blood sugar, reduce their blood pressure, and improve their blood cholesterol. For someone weighing 200 pounds, that would translate to only 10 pounds. Walking an additional 20 minutes per day would burn approximately 100 calories (this will vary from person to person). In five weeks that could translate to one pound of weight lost. Over the course of a year that could translate to 10 pounds of weight loss. Or replace one regular can of soda a day with a non-caloric beverage and reduce your calorie intake by about 140 calories.  Reducing your sodium intake by as little as 400 mg per day (one teaspoon of salt contains 2300 mg sodium) may reduce your risk for heart disease and stroke. Find one small change that you feel will be beneficial to your health and make that small change a habit.

Aim for one small change today and improve your health

• Take the stairs instead of the elevator
• Park farther from the door
• Walk briskly for 10 minutes during your break
• Order a side of fruit instead of fries
• Choose a reduced sodium soup or broth
• Get a health screening that you’ve been putting off

For more ideas of small things that you can do to have a positive impact on your health check out our Great Health Tips of the Day.

References:
Bibbins-Domingo K, et al.  Projected effect of dietary salt reductions on future cardiovascular disease.  N Engl J Med 2010; 362:590-599.
Blackburn G. (1995). Effect of degree of weight loss on health benefits. Obesity Research 3: 211S-216S.
NIH, NHLBI Obesity Education Initiative. Clinical Guidelines on the Identification, Evaluation, and Treatment of Overweight and Obesity in Adults.  Available online:  http://www.nhlbi.nih.gov/guidelines/obesity/ob_gdlns.pdf

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

Shauna, Cheese Monger

Hello Cheese Lovers,

Here at Harmons we are always challenging ourselves to learn more, and this time the challenge was on Feta. The cheese that was born in Greece and in other Balkan countries. Feta is one of the oldest cheese around and was mentioned in Homer’s Odyssey. There is a scene in Odyssey that recounts Polyphemus the Cyclops and cheese making. It is believed that he was making Feta.

Traditional Greek Feta was granted protection of origin, or D.O.P., status in 2002 but because many other countries making Feta it took the European Union high court in 2005 to, once and for all, say that Feta was a Greek cheese. This means in Europe, Feta can only come from Greece and be called Feta. It is made with sheep’s and goat’s milk and is usually 80% sheep and 20% goat. Because we are not part of the European Union we can still make our version of the cheese and call it Feta. Eventually we will abide by their ruling and name our Feta something else.

Most Feta sold in this country is made with cow’s milk and a lot of it is flavored with garlic, tomato, pepper, you name it. Feta is a great cooking cheese as well as an eating cheese. Next time you grill, try grilling a piece of Feta. Feta has a high calcium rate so it does not melt like other cheeses. I like it with a little olive oil and some cracked black pepper, throw in some olives and bread, party time!!! And the Ouzo, don’t forget the Ouzo.

Jason, Artisan Baker

Mother’s Day is May 13th and approaching quickly. For those of you wondering what to buy for your mother or the mother of your children on this special day, may I offer a suggestion? Maybe it’s not what you can buy for her, but what you can do for her. You could prepare her a meal! I would start with the bread, since I believe that bread is one of the most important aspects of a meal! I think I would choose a baguette for this occasion. Then I would get some roast beef from our delicatessen. Lastly, I would pick up a nice cheese from our cheese island! Simply slice your baguette in half length wise and lightly toast it enough to melt your cheese, perhaps on your barbeque grill. Then heat up your roast beef in your au jus. With the baguette’s hard crust and soft crumb it is perfect for french dip sandwiches. And you’re set! If you do not eat meat you could always load up your baguette with a bunch of veggies and still be set. You haven’t spent a lot of money but you have given her something more important – great food, and most importantly, your time!