As my husband and I cruised through the grocery store this weekend, I realized just how difficult it is to make decisions about healthy meal options.  There are so many choices.  No transfat. No fat. Low in calories.  Only 100 calories. Low in sodium. And the list goes on and on.

 So what do you do?  How do you make healthy choices?  I spoke to one of our wellness experts, Kara Boley, here at Priority Health and she recommended that instead of reading the front of a box that I turn it over and read the nutrition food labels.  She said that you should look for five things:

1.  Serving size. Look to see if there are multiple servings in the container. If you are eating more than one serving, be sure to multiply all others nutrients accordingly.
2.  Calories. The total calories tell us the energy producing potential of a food. This energy comes from fats, carbohydrates, proteins and alcohol.
3.  Total Fat. Total fat intake should be 20-35% of your total daily calories.
4.  Sodium. You should try to limit your total sodium intake to no more than 2,300 mg per day (equivalent to 1 tsp of salt). 
5.  Fiber. Not only does fiber help you feel full longer, it also helps reduce blood cholesterol levels, control blood sugar and may even lower your risk for heart disease. Aim to get 25-40 grams of fiber per day.

 Now this is a lot to take in.  And often when I am shopping, especially with my husband and six-month-old daughter, I don’t have a lot of time to read labels. 

Well there is still hope, and help, to make healthy food choices. Kara is collaborating with Shari Steinbach from Meijer to host a fantastic event on the Secrets to Smart Shopping at the Cascade Meijer in Grand Rapids on February 25, 2010.  You are welcome to join us at the event, but registration is required. 

Visit priorityhealth.com to register or learn more.

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Dr. Steven Triezenberg took us behind closed doors to see what scientists are working on this labs at the Van Andel Institute.

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See how students at Reeths-Puffer High School and Zeeland High School are stepping up to the plate to raise money for cancer research at the Van Andel Institute.

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We sat down with Dave Van Andel, Chairman and CEO of the Van Andel Institute, to hear about the amazing research happening inside.

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Along with research, the Van Andel Institute prides itself on education.  They have programs for children starting at the third grade level and go all the way through college.

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In January many of us made resolutions to develop a healthier lifestyle but who said healthy eating has to be boring?  Start by adding lots of colorful fruits and veggies to your daily diet and switch to lower fat dairy products. 

If you want to show your loved ones how much you really care this Valentine’s Day, prepare this delicious, heart-healthy meal.  Take care of your heart and your sweetheart’s!

Pan-Seared Salmon with Pepper-Pineapple Salsa
Makes 4 servings

Red Pepper-Pineapple Salsa:
1/2 red bell pepper, seeded and chopped
1 cup chopped fresh pineapple
2 T. minced red onion
½ jalapeno pepper, seeded and minced
1 T. Meijer honey
1 T. chopped fresh mint

Salmon:
4 (6 oz.) salmon fillets
½ t. lemon pepper
2 t. chopped fresh chives
Sea salt

1.  In a medium bowl combine bell pepper, pineapple, onion, jalapeno pepper, honey and mint.  Set aside for flavors to blend.
2. Season fillets with lemon pepper, chives and sea salt to taste.  Coat a nonstick grill pan or sauté pan with nonstick olive oil cooking spray and place over medium-high heat.
3. Arrange fillets in pan and cook 4 minutes per side or until fillets flake easily with a fork.  Remove fillets to a serving platter and serve with salsa.

Nutrition information per serving:  300 calories, 19g carbohydrate, 11g fat, 34g protein, 2g fiber, 101mg cholesterol, 122mg sodium

Smashed Yukon Gold Potatoes with Dill
Makes 6 servings

2 lbs. Yukon gold potatoes, washed, unpeeled, cut into quarters
¾ cup Meijer 2% milk
2 t. Meijer butter
4 green onions, minced
2 T minced fresh dill
Sea salt
Freshly ground pepper

1. Place potatoes in a large pot and generously cover with water.  Bring to boiling.  Reduce heat and simmer 20-25 minutes or until potatoes are tender.
2. Meanwhile, combine milk and butter in a small saucepan and bring to a simmer.  Set aside. 
3. Drain potatoes and return to pot.  Gently mash potatoes with a fork or potato masher while slowly adding warm milk mixture.
4. Mash in green onions, dill, and salt and pepper to taste; combine well and serve.

Nutrition information per serving:  153 calories, 29g carbohydrate, 2g fat, 5g protein, 2g fiber, 7mg cholesterol, 57mg sodium

Bittersweet Chocolate Dip with Fresh Fruit
Makes 4 servings

6 oz. chopped bittersweet chocolate
¼ t. Meijer cinnamon
1 t. instant coffee
¼ cup strong brewed coffee
2 cups assorted fruit (strawberries, raspberries, apple wedges, banana chunks, pineapple chunks, and pear wedges)

1. Combine chocolate, cinnamon and instant coffee in a small heatproof bowl.  Place over a saucepan half filled with water.  Bring water to boiling; reduce heat to a simmer.  Heat until chocolate is melting.
2. As the chocolate melts, slowly stir in brewed coffee; whisk until smooth.  Transfer chocolate mixture to a small crock to keep warm as a dip for the fruit.

Nutrition information per serving:  253 calories, 32g carbohydrate, 18g fat, 3g protein, 4g fiber, 0mg cholesterol, 1mg sodium

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If you’ve been to downtown Grand Rapids recently you can’t help but notice all the construction and activity on Michigan hill.  It’s fondly known as “Medical Mile” and at the heart of it all is The Van Andel Institute.  This weekend on “Where You Live” we’ll take you on a floor by floor tour of VAI to see all the amazing work being done.  You’ll also find out about ways to get your kids involved in the Institute’s Educational programs and see how students from around West Michigan are using the Power of Purple to raise thousands of dollars to help researchers find a cure for cancer.  It’s an empowering show that is sure to offer insights on ways to foster a love of science-Where You Live!

Be sure to click on our contest button to sign up for you child’s school or group  to win a VIP tour of The Van Andel Institute!

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Here are some fun events going on this weekend…..Where You Live!

Icebreaker Festival
Friday, February 5 through Sunday, February 7
Downtown South Haven
www.southhaven.org
Watch over 50 blocks of ice become transformed into works of art!

Ethnic Heritage Festival
Saturday, February 6 from 9am-5pm
Public Museum of Grand Rapids
www.grmuseum.org
Admission is free for this fun cultural event.  Come out for music, dance, crafts and food from various ethnic groups that call West Michigan home.

Kiss A Frog Valentines Party
Saturday, February 6 from 1-3pm
John Ball Zoo
www.johnballzoosociety.org
This princess and pirate themed party is great for kids of all ages.  Kids can dress up in costume, enjoy storytelling and touch real frogs from the John Ball Zoo’s collection.

2nd Annual Snow Bash
Saturday, February 6
Fremont Market Place – Fremont
www.fremontcommerce.com
This annual event will have snowmobile races, a snow sculpture contest, chili cook off and more.

Free First Sunday Events
Sunday, February 7 from Noon-5pm
Grand Rapids Children’s Museum
www.grcm.org
This Sunday the Grand Rapids Children’s Museum is offering free admission!

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I admit it.  Attempting to adopt a healthier lifestyle isn’t always fun.  I’d much rather pop a Lindor Truffle (preferably white chocolate) into my mouth than a carrot.  I want the red meat (rare) much more than the fish (and if I have to have the fish, I’d much rather have it fried than grilled or, heaven forbid, poached). 

Wearing a pedometer, however, can be fun, and, for people like me, pretty easy to get used to doing each day.  The pedometer acts as my conscience, prompting me to make choices that will increase the number of steps I’m taking which, in turn, leads to an increase in  my overall activity level.  It doesn’t require me to pay a gym membership and then carve an extra hour out of my day to exercise.  It doesn’t require me to change my eating habits…but, the funny thing is, when I’m actively adding steps to my day I’m less likely to reach for those truffles.

The Fifth Third River Bank Run is currently offering the 10,000 Steps Challenge — completely free of charge!   Simply sign up online at http://www.53riverbankrun.com/training/t1/10-000-steps.php or through a paper entry form (available at any Fifth Third Banking Center).  Upon receipt of your registration, we’ll mail you a pedometer (yes, your very own conscience to get and keep you stepping), a 12 week walking schedule, water bottle, chapstick and a $3 discount coupon for the Fifth Third 5K Community Walk on Saturday, May 8.

So, no excuses.  The 10,000 Steps Challenge isn’t too expensive — did I mention that it is free of charge?  It won’t take a lot of your time — simply clip the pedometer to your waist and go about your regular activity.  And it will provide you with an easy way to get just a little healthier — a step in the right direction for all of us.

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Since it is the month of February and we are thinking about love and hearts I thought I would share some information on the healthy benefits of eating RED foods from Tina Miller, MS RD.  Tina is our Meijer dietitian in east Michigan and she is very knowledgeable about the health benefits of natural foods.  

The antioxidant pigments (anthocyanins) that provide the natural red color in fruits and vegetables may be instrumental in reducing heart disease risk.  These compounds help decrease inflammation associated with atherosclerosis, and may even help reduce total cholesterol and triglyceride levels.

Try these delicious ideas to add more red into your diet:

Tart Dried Cherries or Dried Cranberries
• Toss into your morning oatmeal with sliced almonds
• Sprinkle on salads
• Mix with whole almonds for a healthful, satisfying snack

Red Bell Peppers
• Slice up and serve as a quick snack with hummus
• Saute and add to omelets and casseroles

Tomatoes
• Add slices to a grilled sandwich with 2% cheese
• Include canned, diced tomatoes to soups, stews and chili

Red Grapes
• An easy snack or pack a bunch with lunch
• Add to chicken salad

Enjoy a serving of red food every day and have a happy, healthy heart month!

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