Judy Dodd, MS, RD, LDN, Giant Eagle^® Corporate Nutritionist

Our Registered Dietitians have put together a month of health tips just for you.

1. Start the year right with at least a 30-minute walk to enjoy the brisk air and break the TV monotony.
2. Take the time to plan some food ideas with the bonus of nutrition for your breakfast starters. Need help? Think fruits or vegetables, a whole grain, and some calcium with the bonus of protein.
3. Action: It’s the first workday of the year for many of us. Breakfast is the way to start the day with energy building foods that offer brainpower.
4. Looking for Vitamin C in the real form? Oranges and grapefruits are in season. Peel and section or slice oranges so they are ready to grab and go.
5. Want a quick breakfast idea that includes key nutrients? Try layering plain low fat yogurt with fruit and granola for a yogurt parfait.
6. Like to skate or sled ride? These are great ways to burn calories and enjoy the fun of being active. Calculate your personal calories now.
7. Feature oatmeal – January is Oatmeal month. Benefits? The nutrients of a whole grain, and warming power! Top as desired with fresh, dried or canned fruit, nuts or even chocolate syrup.
8. Go for some stress-reducing activities today. Enjoying the fireplace with some quiet music (and health-smart snacks or yoga are starters.
9. Plan some ways to put the focus on lunches that make a difference. Homemade soup or chili hit the spot on a cold day. Add some whole grain bread or crackers!
10. Make this a week to add a new fruit or vegetable to the family menu at least twice. Anyone for a papaya or mango or what about some parsnips or edamame?
11. Looking for a vegetable that is priced right for the season, and has versatility? Try cabbage! Great in soup, shredded in salads (try red for color), as a steamed or sautéed side.
12. Go for color in fruits and vegetables. Did you know that the pigment in fruits and vegetables that give color also are a sign of nutrition? For more information, visit http://www.fruitsandveggiesmorematters.org.
13. Buy a jump rope if you want to give the kids (and fit adults) an opportunity to exercise indoors more easily. You need some space (and no neighbors on the floor below) but put on music and enjoy.
14. Enjoy some cold weather salads by topping greens with freshly grilled or broiled chicken or fish or feature a slimmed down taco salad (with baked chips instead of a fried bowl).
15. Plan ahead for some meals for the future. Turkey chili, crockpot roast (for a meal one day and a barbeque sandwich the next), and of course soup. Pack, date and freeze the planned overs.
16. Treat yourself to a stress reducing bubble bath or soak. Check out the items that Giant Eagle^® has to make it a delightful experience. Anyone for a scented candle and a book?
17. Take stock of your pantry and refrigerator. Any outdated items? Add the replacements to your Giant Eagle^® shopping list. While you are at it, check the dates on your bathroom products!
18. Think your drink and look for nutrition. We all need a source of calcium and Vitamin D, especially the kids. For help visit http://www.mypyramid.gov.
19. Enjoy an evening walk, if the weather permits, and enjoy the full moon. Walking is still one of the best forms of exercise and it can be done inside!
20. Check out the pantry for some supplies that make eating health-smart easier. A vegetable or olive oil spray, balsamic vinegar (for great flavor), spices and herbs are starters.
21. Add some flavor to fish with a sprinkle of lemon or lime juice, hot sauce, or even vinegar! Did you know malt vinegar is a standard for “fish and chips”?
22. Make today a family “get moving” day! A trip to the science center, a day on the slopes or rink, or even an “I Spy” day at the mall that features some brisk walking fits the theme!
23. Put a heath-smart brunch on your table combining breakfast with lunch. An oatmeal buffet, wholegrain bread French toast, lean ham or turkey bacon, and of course fruit and yogurt!
24. Want an easy planned over meal? Start with a rotisserie chicken (or two) from Giant Eagle^® tonight and make it into a chicken Caesar salad, Southwest quesadillas or hot sandwich tomorrow.
25. Save money and offer health smart choices when you pack lunch. A thermos to keep soup hot, reusable containers for salads and sandwiches and of course a cold pack to keep food cold.
26. Make it a hot-chocolate night starting with skim or low fat milk, your favorite chocolate, marshmallows, and whipped toppings. Add a dash of instant coffee for the mocha lovers.
27. Turn to popcorn as a great snack. Lower calorie microwave packs or dried corn kernel in an air popper are the start. Try grated Parmesan cheese (make from part-skim milk) for flavor.
28. Try dancing for a form of activity that can be done with or without a partner! Just put on the music and move…at all ages.
29. Keep a variety of whole grain cereals on hand for the weekend schedules that often include an assortment of wake-up times. Juice or fruit and some form of milk…voila…breakfast.
30. Want a new way to enjoy vegetables? Try roasted cauliflower, Brussels sprouts, carrots, onions, winter squash…all easy to prepare with great flavor. Need a recipe? Contact one of our Registered Dietitians at Nutrition@gianteagle.com.
31. Take time to make some goals for February using a calendar. More fruits and veggies, less fat, try a new food, exercise more…your choice but pick at least one think to concentrate on!

Want more ideas? Contact Nutrition@gianteagle.com.

Important Physician Advice Disclaimer: The content provided by Giant Eagle^®, including but not limited to, Web site, recipe and health information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis or treatment. Consult your physician for professional guidance before changing or undertaking a new diet program. Advance consultation with your physician is particularly important if you are under the age of 18, pregnant, nursing, or have health problems.

February 2011