Healthy Living by Giant Podcast

Scott Maher, Registered Dietitian and Director of Sports Nutrition at the U.S. Naval Academy, joins the nutritionist to talk about March Madness, how to feed elite college athletes, and his thoughts on the recent documentary "Game Changers" which encourages athletes to go more plant based.

Join the in-store nutritionists for a discussion on the relationship between food and anemia. Learn how simple dietary changes can help to prevent iron-deficiency anemia and pernicious anemia.

Shopping list for anemia prevention: · Iron. Iron-rich heme foods include meat, poultry, seafood and shellfish. Non-heme sources include beans, lentils, iron-fortified cereals, dark green leafy vegetables, and dried fruit. · Folate. Found in fruits and fruit juices, dark green leafy vegetables, green peas, kidney beans, peanuts, and enriched grain products, such as bread, cereal, pasta and rice. · Vitamin B-12. Foods rich in vitamin B-12 include meat, dairy products, and fortified cereal, soy product and Nutritional Yeast. · Vitamin C. Foods rich in vitamin C include citrus fruits and juices, peppers, broccoli, tomatoes, melons and strawberries. These also help increase iron absorption.

Join the in-store nutritionists for a discussion on the relationship between food and brain health. Learn about the MIND Diet, the 5 types of foods to start including in your diet to support brain health, and lifestyle factors that play a key role in the prevention of Alzheimer's and dementia.

Show Notes: · Brain Health: https://brainhealth.nia.nih.gov/ · MIND Diet: https://foodinsight.org/what-is-the-mind-diet/ · 5 Types of Brain Boosters: Omega-3s, Choline, Antioxidants, Probiotics, and Caffeine

Physician Assistant Nadia Richmond and Fitness blogger Alexis Reed join the Giant nutritionists for a discussion on why diversity in the health and wellness space is crucial to long term health outcomes in our communities. #NationalNutritionMonth

Show Notes: Nadia Richmond, PA https://www.pamllc.us/team/nadia-richmond Alexis Reed, Flecks of Lex or on instagram @flecksoflex Jillian's Dietitian Group on Instagram @spoonfullofmelanin

Kevan Vetter, the executive chef and director of culinary development for McCormick Spice Company joins us to discuss how to spice up meal times, practical spice tips, how spice trends are identified, as well as strategies for using spices for health and romance.

Show Notes:

Flavor Macker App: https://www.mccormick.com/articles/mccormick/mccormick-flavor-maker-app

McCormick Recipe Source: https://www.mccormick.com/recipes

Spice Journey for Red Pepper: https://www.youtube.com/watch?v=0YDNUlb3dqU

Products mentioned: (I checked - we do have all of these items)

• Timut Pepper (hint of citrus)
• McCormick One Pan and One Sheet Mixes
• Everything But the Bagel Seasoning

Spice Recommendations:

• Chicken: thyme, rosemary, basil, garlic
• Pork: sage, allspice, cumin, ginger, caraway seeds, garlic, rosemary
• Fish: sage, onion, basil, dill, black pepper, garlic
• Beef: basil, bay, black pepper, cayenne, cumin, curry powder, dry mustard powder, garlic, onion, oregano, rosemary, sage, and thyme.
• Veggies: oregano, basil, parsley, thyme, rosemary, chervil, Tarragon, coriander, cumin, dill, ginger, garlic, lemongrass and curry

Email [email protected] for a handy how-to spice fact sheet

Join the in-store nutritionists for a discussion on the relationship between food and bone health. Get simple strategies for preventing bone loss and ways to change your diet if you've had a recent diagnoses of osteoporosis. Show Notes: National Osteoporosis Foundation: https://www.nof.org/ International Osteoporosis Foundation: https://www.iofbonehealth.org/ Calcium · Calcium needs: 1,000 mg/day for adults under the age of 50. 1,200 mg/day for adults over the age of 50. · 30% DV calcium = 300 mg calcium · 20% DV Calcium = 200 mg calcium · Calcium Calculator: https://www.nof.org/patients/treatment/calciumvitamin-d/steps-to-estimate-your-calcium-intake/ · Foods Rich in Calcium: Dairy products, dark green leafy vegetables, and fortified plant-based milks, juices, cereals, and breads. You can even add a single tablespoon of nonfat powdered milk to foods for an added 50 mg of calcium. Vitamin D (international units or micrograms; I IU = 0.025 mcg) · Vitamin D Needs: Adults under age 70, 600 IUs (15 mcg)/day for adults under the age of 70. 800 IUs (20 mcg)/day for adults over the age of 70. · 25% DV = 100 international units (2.5 mcg) · Foods Rich in Vitamin D: Fatty fish like wild-caught mackerel, salmon, tuna and cod liver oil as well as fortified foods like milk and other dairy products, orange juice, plant-based milks, and cereals.

Join the nutritionists and clinical psychologist Dr. Rachel E Burnett for expert advice on ways to combat the winter blues, how to distinguish the blahs from Seasonal Affective Disorder (SAD), and foods that cant boost your mood until the sun comes back.

Show Notes:

Dr. Rachel E Burnet, Licensed Clinical Psychologist: Washington Center for Weight Management & Research, https://www.wtmgmt.com/

Seasonal Affective Disorder Information: https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

Fruits and Vegetables: those high in tryptophan (dates, papayas, bananas, asparagus), those high in folate/magnesium (dark-green leafy vegetables like spinach, swiss chard, Brussels sprouts) and those high in vitamin C ( citrus, cantaloupe, papayas, kiwi, berries, chilies/peppers, carrots, yams).

Foods High in Omega 3's: fatty fish like salmon, tuna, sardines, seafood (oysters), and fish oil, flax seeds, chia seeds, pumpkin seeds (also high in tryptophan), walnuts, soybeans, and spinach.

Fermented Foods: yogurt, miso, sauerkraut, kimchi, kefir, kombucha, and tempeh.

Drinks: water, black, green or oolong tea

Chocolate: the darker, the better.

· A recent study showed eating 1-2 ounces of dark chocolate daily can reduce stress hormones like cortisol. Plus, a caffeine-like stimulant in the chocolate can give you an energy boost.

· When you do indulge, stick to one serving because it still has calories.

Mood Busters: refined sugars and starches, fried foods, fatty meats and fatty snack foods, and alcohol.

Join the nutritionists for expert advice on the best apps for meal planning, shopping, and meeting your health and wellness goals. From allergies, saving money, and sustainability to weight loss, FODMAP and diabetes there's an APP for that!

Eating Well Apps

• Yummly Meal Planner: scan food items to generate recipes, make shopping lists that sort by aisle
• Mealime: can plan according to dietary restrictions, recipes focus on eliminating food waste
• Seasonal Food Guide: tells you what's in season, how to use produce, and fun facts
• HowGood: scan and get a product's rating for its social and environmental impact.
• Seafood Watch: helps consumers choose sustainably sourced seafood
• ipiit - Food Allergy Scanner: shows green plus when foods are safe, makes recommendations
• Spokin Food Allergy Manager: customizable, includes aggregated reviews, community driven
• FODMAP Grocery Guide: provides a detailed list of low-FODMAP foods organized by aisle
• Giant Food: digital coupons, weekly sales flyers, recipes, rewards
• Giant Pharmacy: refill and transfer prescriptions

Eating Management Apps

• My Fitness Pal: tracks diet and exercise to meet users' goals, recipe analysis, online community
• Fooducate: calorie, weight tracker that scans and rate foods A -D on nutritional value
• Lose It!: calorie counter, weight tracker, community activities and competitive challenges
• MyPlate Calorie Counter (LIVESTRONG): $ Provides meal plans, in-app workouts , 24/7 support
• Start Simple with MyPlate: (USDA) family friendly, sets goals for each food group, game-based

Health & Wellness Management

• mySugr- Diabetes Tracker Log for blood sugar, carbs, bolus calculator, estimated HbA1c
• Glucose Buddy Diabetes Tracker. #1 rated, track blood sugar, meds, A1c, 12-week education plan
• Instant Heart Rate $ Heart rate tracker, monitor and save trends to monitor progress
• Smart BP: monitor blood pressure, weight and pulse and keep track of all the data.
• MySymptoms: $ comprehensive, track meals, moods, bowels, can share report with clinicians
• Bowelle: symptom tracker, bowel habits, food log, stress level, mood, track trends
• Monash University FODMAP Diet: $ comprehensive tracker for FODMAP, recipes, education

Get an insider's peak at the hottest products for Winter recommended by the Giant Nutritionist Team. From plant-based proteins and winter produce to hot beverages and savory snacks #GiantHasIt!

Show Notes:

· Dole chopped salad kits and blends

· Citrus: bagged mandarin oranges and key limes, pummelos

· Freida's purple sweet potatoes

· Cal-Organic Rainbow Baby Carrots

· Light Life Tempeh, Original and Smokey "fakin bacon" strips

· Tofurkey deli slices

· Sea Cuisine, frozen pre-seasoned fish

· Rizo Brother Grated Cotija Mexican Cheese

· Zoup Bone Broth

· Bare Bones Bone Broths

· Kettle & Fire Bone Broth and Soups

· Nature's Promise Soups

· Pacific Foods Soups

· Mike's Mighty Good Ramen Cups

· Chef Soraya Ramen Cups

· One Degree Organic Foods: cereals, oats and flours

· Tiesta Loose Teas

· Stash Teas

· Twinning's Wellness Teas

· Rise UP Coffee beans

· Orinoco Coffee beans

· Five Star Strong

· Snowing in Space Nitro Cold Brew

· Tempt Hempmilk

· Blue Diamond Almond Breeze blended banana, and Mexican hot chocolate

· Coffee Mate's Natural Bliss creamers made with Almond milk, Coconut Milk or Oat milk

· Califia Farms creamer made with almond and coconut milk

· Ripple Pea Milk half and half

· California Walnuts

· Mariani probiotic fruits

· Go Raw Sprouted Organic Snacking Seeds

· Crunchsters Sprouted Protein Snacks

· BRAMi Italian Snacking Lupini beans

· Pipcorn Heirloom Mini Popcorn

· Louisville Vegan Jerky

· Mighty Spark Chicken Sticks

· Field Trip Turkey and Beef Sticks

Happy Holidays from the Giant Family! Tis' the season to learn more about the people behind the scenes who help bring the holidays to your local Giant. We'll share the family traditions that inspire us them time of year and how their supporting role helps you with your holiday traditions. From the Eaton family's homemade cranberry sauce to the Tatter family's "green mold", #GiantHasIt!