• DigIn 21 SeptOct - It's Family Meals

    It’s More Than Food. It’s Family Meals Getting together around the dinner table and sharing the happenings of the day with meaningful conversation is a great way to end any day. But did you know doing so can have lasting effects on your family? Routine family meals have been shown to[1]: · Reduce risky behaviors like smoking and drinking.· Increase intake of nourishing foods including fruits, vegetables and dairy.· Improve academic performance.· Foster stronger family relationships.· Increase sense of well-being and self-esteem. With the incredible role eating consistently as a family has on health, well-being and connection, it’s clear to see how important it is to make family meals a priority. Rest assured, though; there’s no need to begin overthinking dinner! Simply stick with the basics and you’ll be able to whip up nutritious, food-safe meals the entire family will love for years to come. Keep Meals Colorful Add colors of the rainbow to your meals with fruits and vegetables. Offer red tomatoes, orange slices, yellow corn, green leaf salad, purple blackberries or white mushrooms— whatever you choose, vary your colors. Not only will this help provide an array of nutrients, antioxidant-acting plant compounds, flavors and textures, but it will also help every member of your family work toward daily Fruit and Vegetable Food Group goals. When in doubt, Have a Plant®! Keep Meals Safe Did you know the number one cause of foodborne illness is right at your fingertips— not a far-off place where food is harvested and processed? Proper handwashing remains the top way you can prevent foodborne illness (e.g.: washing hands with running water and soap for at least 20 seconds). After that, following the Core Four Practices from the Partnership for Food Safety Education will keep meals safe time after time. · CLEAN surfaces such as refrigerator shelves, countertops, cutting boards and serving utensils.· SEPARATE raw, uncooked eggs, meat, seafood, poultry and flour from the rest of your food.· COOK foods to their proper internal temperature, by verifying with an instant-read food thermometer AND hold hot foods above 140 Degrees Fahrenheit (ºF) without falling from this temperature for longer than 1 to 2 hours (depending on if the outside temperature is 90ºF or greater), when being served.· COOL foods at a temperature lower than 40ºF when stored and served outside of refrigeration longer than 1 to 2 hours (depending on if the outside temperature is 90ºF or greater). Keep It Simple Silly (K.I.S.S.) There’s no need for every meal occasion to feel like a chore. There are plenty of Quick, Easy Meals available at Big Y! Whether you’re picking up pre-washed, pre-trimmed vegetables from our Produce Department, Ready. Chef. Go!™ Garlic Butter Salmon and Broccoli from our Seafood Department, a Barley & Tuscan Kale Grain Bowl from our Food Service Department, Golden Couscous from our Deli Department or Cordon Bleu Stuffed Chicken from our Meat Department, our grab-and-go meal solutions are packed fresh every day so you can enjoy dinner with your family in minutes. Join the #FamilyMealsMovement September is National Family Meals Month™! Join the movement and pledge to commit to eating at least one more family meal each week. Learn more about taking the pledge and check out our tips and resources, cooking inspirations and meal solutions by visiting [1]The Food Industry Association. Retailer Toolkit Join The Family Meals Movement! Accessed June 18, 2021. A Special Thank You to Our Sponsors:  Advertisement
  • DigIn 21 SeptOct - The Flavors of Fall

    The Flavors of Fall:Perfect Autumn Recipes There’s something extra-rich about fall: It’s when you break out your favorite soft sweater and the leaves start their magnificent, kaleidoscopic transformation, turning every street into a colorful work of art. And it’s prime time for the classic, comforting flavors that are perfect for the beautiful months ahead. - RECIPE - POT ROAST WITHPOTATOES & ROOT VEGETABLES A comforting wayto feed a crowd. Get Recipe >> - RECIPE - AUTUMN SALADWITH PEARS A soon to befall favorite. Get Recipe >> A Sweet Fall Finisher - RECIPE - BERRY PEACHBISCUIT COBBLER Berry delicious and perfect for fall. Get Recipe >> - RECIPE - PUMPKIN BREADWITH WALNUTS & RAISINS Loaded with the flavors you love. Get Recipe >> - SPONSOR - You can feel good about serving The Farmer’s Hen Eggs because they never use hormones or antibiotics, and their hens are fed a plant-based diet rich in nutrients and given the freedom to roam outdoors in open spaces. So go ahead and Let’s Crack Open Goodness. Learn More >>
  • DigIn 21 JulyAug MINI - FamilyMealsMonth

    Dig in Bonus Content:It's National Family Meals Month! Family meals are a great way to create bonds with your family, bonds that would otherwise be missed if you carried on as passing ships between one activity to the next. In fact, research has shown eating together as a family helps foster stronger family relationships while increasing children’s sense of well-being and self-esteem. How’s that for icing on the cake? Check out below for some great recipe ideas that take the family meal to whole other level. - FEATURE - COOKING UPSOME FUN Get Recipes >> - FEATURE - MORNINGSUNSHINE Get Recipes >> - FEATURE - DECEPTIVELYDELICIOUS Get Recipes >> - FEATURE - QUICK & EASY MEALS?YES, YOU CAN! Get Recipes >> A Special Thank You to Our Sponsors:  Advertisement
  • DigIn 21 MayJune - Treating Sunburn

    Treating Sunburn Summertime fun can sometimes bring too much sun. This time of year is a favorite in New England and the warm sun feels great! Take a few minutes to protect your skin before going out to enjoy the sunshine. Wear long sleeves, sunglasses and a brimmed hat. If your skin will be exposed to potentially damaging ultraviolet (UV) rays of the sun, apply a broad-spectrum sunscreen with a Sun Protection Factor (SPF) of 30 or more. And remember, it takes a very short time to develop sunburn, but it takes hours for a sunburn to reveal itself. If you do become sunburned, here are tips to minimize pain and maximize healing: Apply a cool compress to affected areas or take a cool shower or bath. Gently apply a cream containing hydrocortisone or vitamins C or E, which can speed the healing process. Take an over-the-counter pain reliever, such as acetaminophen or ibuprofen. Allow blistering and peeling to occur naturally, while continuing to apply a cream with vitamins C or E. This is your body's way of healing itself. Drink plenty of water. Avoid further sun exposure. Due to increased irritation and allergic reactions, do not use creams or ointments containing benzocaine or similar medication.[1] Call your physician if you develop more serious symptoms such as dizziness, fever or severe, painful blisters. Your physician can prescribe a prescription cream specific for treating burns and may need to prescribe additional medication as necessary to reduce inflammation or prevent infection.   [1] Mayo Clinic. Diseases and Conditions: Sunburn, lifestyle and home remedies. 928. Accessed April 1, 2021.
  • DigIn 21 MayJune - The Beef Brisket

    The Beef Brisket The Mount Everest of grilled meats-makes it sound difficult to take on. Delicious and versatile, but one wrong move and it comes out like shoe leather AND the box it came in. At least that's what they say. The truth is, making a bark-covered, fall-apart slab of delicious brisket is deceptively easy. Buy the right cut and follow the right recipe and you'll have reached peak grilling. Lucky for you we have a great starter recipe below for you to follow. Enjoy! - RECIPE - BRISKET WITH BBQ SAUCE Win the BBQ with this dish. Get Recipe >> QUICK BRISKET TIPS: Make sure you order the right cut for the grill. When you visit the Big Y Butcher Shop, ask for the flat cut, with a ¼- to ½-inch layer of fat on top. Remember that while your brisket is slowly cooking, it will shrink up to 50%! You'll want a cut that is a lot larger than what you would have otherwise guessed. Think ¼-½ pound per person, then double it. More questions? Just ask your Big Y Butcher.
  • DigIn 21 MayJune - Power of Antioxidants

    Power of Antioxidants Strength in numbers At Big Y, your family’s health is just as important to us as it is to you. With the number of diseases directly affected by lifestyle choices, we want to make sure you have all you need to feel your best—and focusing on what you eat is a great start!   Antioxidants – What are they? When our body makes energy, it naturally creates free radicals. Some experts believe that the higher the level of free radicals in our body, the higher our risk for developing diseases. Antioxidants are chemicals found in food that are believed to help reduce the number of free radicals. Scientists are studying these individually to determine their ability to reduce the risk of some types of cancer and other chronic diseases. Realistically, it may not be that simple. Why is that? Researchers are finding that the protective properties of antioxidants may have more to do with an individual’s genes. Your genetic makeup may work with a particular antioxidant compound to help reduce your risk of disease. On the other hand, you may not see the protective properties of another antioxidant compound if you do not have the “matching” gene. Therefore, you should strive to consume as many different antioxidants and antioxidant-acting plant compounds as possible each day. Good news Research suggests that your overall eating pattern may dictate your disease risk. People who consume meal plans higher in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases. Instead of shooting for a magic number of antioxidants each day, including a variety of colorful fruits and vegetables in your meals and snacks just might be the best thing you can do to fight off disease! Aim for When following a 2,000-calorie meal plan, the U.S. Department of Agriculture (USDA) 2020–2025 Dietary Guidelines for Americans[1] recommend eating: Every day: 2½ cups vegetables 2 cups fruit Each week: 1½ cups dark green vegetables 5½ cups red and orange vegetables 1½ cups beans, peas and lentils 5 cups starchy vegetables 4 cups other vegetables [1] U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 9th Edition. December 2020. Available at
  • Dig In 21 MarApr - Pet Care

    Six Pet Care Tips to Keep Your Pet Healthy & Happy They’re the fuzzy, furry, feathered (maybe fishy) source of a ton of household joy. Repaying them by keeping their health and happiness front and center is the least we can do. Here are a few simple tips to keep your pet living their best life.   1. Pay attention and recognize what's "normal." Getting to know all your pet’s habits, quirks and behaviors is critical because picking up on little changes in routine and behavior is the first step in identifying when there might be an issue.   2. The right amount of food is just as important as the ingredients. Keeping your eye on what’s in their food is smart. Work with your vet to identify any special nutritional needs. But the key is to feed them the right amount every time. This will prevent pet obesity and a whole host of other potential issues.   3. Exercise. Excercise. Excercise. Every pet needs a different level of activity, but they all need some. From long walks to adding a hamster wheel, do your pet the favor of getting them moving. Not only does it give them much-needed exercise; it gives them important stimuli through new views, smells, agility and more.   4. Grooming Keeping the coat brushed and nails trimmed sounds basic, but is of great importance. It helps you pay attention to their fur, skin, ears and teeth. This way, you can keep an eye out for irregularities. It’s also a great relationship-builder. After all, who wouldn’t want a spa day with their best buddy?   5. Well Visits No matter how closely you pay attention to your pet, there are things that take a trained eye to notice. That’s why well pet visits are important. They give you the opportunity to ask questions and get answers from the experts instead.   6. Love! Like in any other relationship, it’s a two-way street. Loving on pets is proven to reduce stress in humans and lead to a fuller life for the pets as well.
  • Dig In 21 MarApr - Seasonal Allergies

    Undercover Allergens:What Causes Seasonal Allergies Consistent sniffing, itchy and watery eyes and clogged ears are all familiar (often unwelcome) signs of allergy season for many. Those who suffer from seasonal allergies know how diffcult managing symptoms can be. While there are the usual suspects — ragweed, pollen, mold, dander, grass — there are also plenty of other irritants out there that might cause similar discomfort. Here’s a look at a few hidden allergens that could be exacerbating your symptoms. Asian Ladybugs Bees, wasps and dust mites aren’t the only insects that can cause allergic reactions in people. Asian ladybugs, which look similar to North American ladybugs but can vary in color from light orange to brown, have been shown to cause hay fever-like symptoms. They don’t like cold temperatures and tend to migrate indoors, which is when problems arise. Be vigilant in maintaining windowsills and room corners to remove any dead ladybugs that may accumulate during the change of seasons.   Chamomile This herb is most often made into a soothing, calming tea; chamomile can also find its way into soaps and body lotions. How would chamomile be bothersome? It is a relative of ragweed. If you are sensitive to ragweed, chamomile may make you sneeze (and if you encounter it in soap or lotion, it could make you itch). Look to lavender-based items for their soothing properties instead.   Bug Repellents Some household bug sprays and pet flea and- tick shampoos and treatments are made with compounds called pyrethrins found naturally in chrysanthemum flowers, a relative of ragweed. Again, if you have a reaction to ragweed, you’re likely to have a reaction to pyrethrins. Fortunately, if you’re using a spray, the offending chemicals quickly become inert in the air and won’t bother you for long – just spray and walk away (wearing a face mask might mitigate any possible reaction, too). If you’re using a whole-house fogger treatment, it’s best to vacate your house for the entire day.   Unfinished Wood If you find yourself having an allergic reaction around unfinished furniture or firewood, chances are it’s not the wood itself. Instead, it’s probably dust kicked o by unfinished logs or even dust mites or mold that make their homes in wood. Make sure you coat any unfi nished furniture with several layers of polyurethane. And keep your distance from fresh logs and firewood. Once burning, you shouldn’t experience a reaction.
  • Dig In 21 MarApr - Self Care

    Self-Care Guide:More Than A Fad The topic of self-care may feel en vogue, but its impact is greater and more sustainable than any trendy diet. Carving out space in one’s life to practice self-care has proven a meritable endeavor during the stress of the COVID-19 pandemic, and it requires just that: practice. There are two truths for practicing self-care:What works is different for everyone and its cost can vary considerably. What is self-care? Taking care of yourself emotionally, physically and spiritually. One may say it’s a union between your mind, body and soul. What brings you self-care is completely up to you and varies from day to day. That detail is often missed and can result in unhealthy FOMO (fear of missing out). Don’t let it!   Will self-care cost you? Yes, but not necessarily monetarily. You won’t need to dish out dollars for every act of self-care, but you may need to divvy up other assets like time and energy. Luckily, once you begin looking at behaviors through the filter of “Does this help or hinder my greater good?”—a pivot to the best use of your money, time and energy may feel seamless.   SELF-CARE PRACTICES: FROM DIY TO “OH, MY, MY...” #1 Sleep: Sleeping 7 to 9 hours can do wonders for your resilience and confidence. #2 Breathe: Many people breathe like they’re in fi ght, fl ight or freeze mode all day long: quick and shallow breaths. Your body craves deep belly breaths with elongated exhales. Feeling tense, overwhelmed and/or stuck? Take three deep belly breaths with long exhales and notice what changes you feel in your body. #3 Shower and/or Bathe: Having a quiet space where you can be alone with your thoughts, while immersed in warmth, can be an awesome reset. Take a little longer in your next shower, or opt for a bath, to enjoy the benefits of a selfdirected spa moment. #4 Eat: Food has the power to heal and prevent disease as well as mend a broken spirit. Be mindful of what you eat and why you eat it. Arm your body with powerful nutrients every day, while giving indulgent foods their time to shine every now and then. #5 Move: Not much helps release build-up energy before it gets misplaced in a ruminating mind better than body movement. Whether it’s a mini dance party break during the workday or a neighborhood walk after dinner, the opportunity to move your body doesn’t require a formal gym membership. #6 Check In: Sometimes the greatest act of self-care comes from staying aware of where you are mentally and emotionally. By reading, journaling, sitting quietly under a tree or catching up with friends remotely — stay in tune with what’s going on within you. #7 Get Away: Whether it’s a quick day trip to the mountains or a COVID-safe getaway to a tropical yoga retreat, give yourself permission to step away from your normal routine. Physically checking out provides your brain with necessary reprieve as well.
  • DigIn 21 MarApr - Passover

    Passover Ideas for Your Seder and Beyond One of the Jewish community’s most valued traditions is the act of sharing a meal with friends and loved ones. While folks have been gathering for the Passover seder for millennia, it is still one of the most anticipated events every year. Whether you like to cook with recipes straight from bubby’s kitchen or take a non-traditional approach, here are a few recipes for the seder table that you just might want to enjoy all year long. - RECIPE - GEFILTEFISH A savory classicthat's stuffed with flavor. Get Recipe >> - RECIPE - APPLE, RAISIN & WALNUTCHAROSET The sweet and sharp tasteof the holiday. Get Recipe >> - RECIPE - CARAMEL CHOCOLATEMATZO So good, passing the dishcould be a problem. Get Recipe >> Advertisement
  • DigIn 21 MarApr - Pasta Perfection

    Pasta Perfection: Pesto Pasta with Peas Keeping meal ideas fresh and delicious can be a chore but, with ideas like this easy pasta plate, great taste can happen any day of the week. - RECIPE - PASTA WITH PEAS INA PESTO SAUCE Be the Wednesday Gourmet. Get Recipe >> Advertisement
  • DigIn 21 MarApr - Holiday Leftovers

    Second Helping:Some Flavors Deserve an Encore Like the second act of your favorite movie, holiday leftovers can play a starring role in any number of dishes. Here’s a great idea to put your holiday ham back in the spotlight. - RECIPE - HAM & VEGGIE QUICHE A slice of yum! Get Recipe >> Advertisement
  • Dig In 21 MarApr - Foodborne Illness

    Get Ready to Fight BAC!® As temperatures get warmer and families begin safely coming back together for celebrations,remember these core principals for preventing foodborne illness from the Partnership for Food Safety. Stand strong and protect yourself from pesky bacteria and foodborne illness. Keep the following words in mind to prevent foodborne illness from occurring in your home: CLEAN, SEPARATE, COOK and CHILL.    Clean: Wash Hands & Surfaces Often The number one way to Fight BAC! is to wash your hands. Lather up with warm, soapy water for at least 20 seconds before handling any food. If you are out on the go, keep hand sanitizer and wipes with you at all times. Rinse ALL fresh fruits and vegetables under cool running water. This includes fruits and vegetables you may not consume the peels of, like bananas, oranges, melons, potatoes and carrots. Wash cutting boards, utensils, dishes and countertops before, during and after food preparation. Separate: Don't Cross-Contaminate     Clean work surfaces regularly. Never allow raw meat, poultry, eggs or seafood to come into contact with other foods — in your grocery cart, shopping bags or refrigerator. If you are grilling, do not place cooked meats back on the plate used for raw meats or reuse marinades that have come into contact with raw meat.   Cook: To Proper Temperatures   Temperatures between 40 and 140 degrees Fahrenheit are considered the food safety danger zone. Use an instant-read food thermometer to verify recommended internal temperatures have been reached during cooking and reheating.   Chill: Refrigerate Promptly   After grocery shopping, place perishable foods in the refrigerator or freezer immediately. Never defrost at room temperature. Marinate meats and vegetables in the refrigerator. Place leftovers in small, shallow containers and refrigerate or freeze immediately. Source: Partnership for Food Safety Education. The Core Four Practices. Site accessed on February 16, 2021.
  • Dig In 21 MarApr - Probiotics 101

    Probiotics 101:What Are Probiotics, Sources of Probiotics & Benefits A healthy gut is a happy gut. And research indicatesa happy gut comes from helpful gut microbes¹. Much research is underway looking at how one’s microbiome impacts overall health and well-being—including gut health. You may be thinking: A micro-what? Your microbiome consists of coexisting “good” and “bad” bacteria, viruses, fungi and parasites in your digestive tract. Scientists believe the balance of “good” and “bad” microbes is impacted by genetics, food choices, medications, the environment and lifestyle behaviors.² Eating foods with live and active cultures, called probiotics, is a tasty way to expand your palate while adding more helpful microbes to your gut. These little microbes love to be fed, too. So be sure to enjoy fiber-rich, prebiotic foods daily as well.   Eat Your Microbes Which foods contain probiotics? Yogurts containing “Live & Active Cultures” are teeming with them. Kefir, a dairy beverage similar to yogurt smoothies, contains even more. There are dairy-free options as well such as kombucha,( a tangy fermented tea), half-sour or full-sour pickles, sauerkraut, miso and tempeh. Feed Your Microbes Gut bacteria like to eat “prebiotic” starches obtained through foods such as pulses (dried beans, peas, lentils and chickpeas), fruits, like bananas and apples, vegetables, such as artichokes, onions, garlic and leafy greens and whole grains, such as oats. Enjoy the prebiotic power of each by weaving beans and veggies into stews and soups, adding a serving of fruit with each meal and aiming for whole grains most often when choosing cereals, breads, crackers and pasta.   ¹Valdes, Ana M et al. Role of the gut microbiota in nutrition and health. BMJ 2018; 361:k2179. Accessed January 15, 2020. ²Harvard T.H. Chan School of Public Health. The Nutrition Source: The Microbiome. Accessed February 25, 2021.
  • Dig In 21 MarApr - Florist Interview

    Meet Tera Bishop, Big Y Florist Sometimes an elegant detail, like Big Y’s floral arrangements, is just perfect for what we want to say. Meet one of the expert Big Y florists behind the most creative and thoughtful ways to express how we feel. When did you get started in the floral industry? When I was 17 through Big Y. I was initially a cashier, but I waited for an opening in floral. I was just drawn to flowers.   What attracted you to the floral business? I always loved flowers since I was a child. I am a huge fan of design, merchandising, color schemes and simplicity.   What skills do you need to be a florist? I would recommend being organized (kidding, but it’s very helpful)! I would have to say an ability to improvise, some skill in creativity and an overall constant attentiveness to your department.   What is the biggest challenge of being a florist? Training can be tough, but it’s also one of my favorite things to do. I have met some amazing people—most that I consider close friends now.   What’s your favorite flower? This is a tough one. I would have to say I like Anemone right now, but it changes all the time!   Do you have a favorite Big Y shopper experience you could share with us? I had a customer who would always buy roses for his wife weekly. He fell very ill and I didn’t see him for a long time, about 6 months. He finally stopped to place an order and explained his absence over the last few months. I decided to buy the arrangement he ordered for him when he picked it up as a surprise. He was so thankful it brought him to tears. I think of him often because he was such an awesome customer to have and hope he's doing well!    Where do you find inspiration for your arrangements? Home décor magazines and Pinterest give me a ton of ideas.   How can we keep our flowers radiant and happy? Put them in a clean vase and make sure you take the leaves off that are submerged in water. Always a quick, fresh cut before arranging.    Roses. Traditional Red or Multi-Colored? I prefer a solid bunch of peach or white roses!     When is the best time to start planting our flowers? May is the best time in my opinion.   What’s the most popular flower in your opinion? Most people like roses I would say.   When was the last time you received flowers? Valentine’s Day. I usually get red roses and chocolates-the classic.   Can flowers create a mood? Yes! A romantic, thoughtful, happy, elegant mood! depending on what you get of course.   What’s your favorite combination for a flower arrangement? Freesia, peonies, anemone,delphinium---and a lot of texture with an assortment of foliage added.    Are there any tips you can give us to start our own garden? Start early and give them space so you can watch your plants grow and enjoy them for the max amount of time!   How many times should you buy your favorite person flowers? (Pay attention people wink, wink) At least once a month!
  • Dig In 21 MarApr - Tips for a Healthier Lifestyle

    Trying to Get a Better Version of You?The answer isn’t necessarily food. Sometimes getting to a "healthier" you has very little, if anything, to do with food & exercise. You look in the mirror and you’re unsatisfied with what you see. Maybe you think you’re carrying too many pounds or need to gain weight. You decide to “get on a plan” and start exercising and eating right. Part of your plan has you meeting with a trainer at the local gym and a nutritionist. You work hard for weeks and you see some results, but they’re not coming fast enough. You peruse blogs and online articles to glean the best workouts to do and which foods to cut that could be holding you back from your goals. You’ve now pieced together a new plan with parts from the trainer, the nutritionist and online articles. As you continue working though the ultimate version of “you,” it may start to feel like a goal much too far away to attain. Why? The answer may be a bit more personal than you think. Feeling inherently worthy of love, no matter what you do or what you look like, is at the foundation of feeling complete and whole. Until you cultivate a loving and accepting relationship with yourself, you will continue searching outside of you for ways to be “fixed.” What to do? Stop, take a breath, step back and start becoming aware of how you truly feel about yourself deep down inside. You may not come to the answer immediately, but when you do, it won’t necessarily change how you feel. Once you learn what is at the root of your aspirations to be “better,” though, you won’t unlearn it. It will help bring you closer to the place where life-changing work begins—because, ultimately, you are worthy just the way you are. The goal is a healthier relationship with your body for years to come—not a different version of you. The path is built by practicing self-compassion without judgment—not by following the perfect training regimen or diet.
  • Dig In 21 MarApr - Natural Egg Dyes

    A Safe & NaturalEaster Egg Hunt Get creative with natural egg dyes and you and your childrenwill have a weekend full of new family traditions. Dying and hiding eggs for an Easter egg hunt is a time-honored part of the Easter holiday for many families. Dying eggs with natural sources of colors, like fruits and vegetables, is also gaining momentum. As you hop into the Easter egg hunt spirit, here are a few food safety pointers to keep in mind: Uncooked and cracked eggs may carry bacteria like Salmonella enteritidis. For this reason, uncracked, raw eggs should be cooked prior to dying. And remember to have all kitchen helpers wash hands properly with soap and running water before and after handling raw eggs.  Eggs are perishable. Any eggs left out of refrigeration longer than 2 hours should not be consumed. If you’re going to hide eggs for an Easter egg hunt, be sure to only consume eggs that were out of refrigeration less than 2 hours.  Choose the right spot! Be mindful to keep hidden eggs away from dirt, pets and sources of harmful bacteria and chemicals. If eggs will be consumed after the hunt, be sure they are rinsed and placed back into refrigeration within their 2-hour food safety window.  Interested in experimenting with all-natural egg dying this year but don’t know where to start? Begin with these steps:   Step #1: In a large pot, add 4 cups your choice of chopped fruits or vegetables (see list below) to 4 cups water. Stir in 2 tablespoons white vinegar. Cover and bring to a boil. Bright Pink – Beets Blue – Red Cabbage Light Yellow – Lemon Peel Purple – Blueberries Lavender – Blackberries Orange/Brown – Yellow Onion Skins Step #2: Reduce heat and let simmer for 15 minutes. Remove from heat, strain mixture with a fine sieve and cool colored liquid to room temperature. Step #3: Submerge hard-boiled eggs in colored liquid and store in refrigeration for a minimum of 2 hours. For more vibrant, darker colors, let eggs soak overnight. Step #4: Strain eggs from colored liquid and store in a bowl inside the refrigerator— not back in a used egg carton or on the door shelf of the refrigerator.
  • DigIn 21 MarApr - Feast for Easter: Easter Recipes

    Easter Recipes: A Feast for Easter One of the best family traditions is the Easter meal. Trying to put together an exciting Easter spread without spending hours cooking and prepping? These recipes are for you. Your family will be excited to partake in the tradition without ever knowing how simple this year’s feast was to prepare. - RECIPE - CITRUS BROWN SUGAR GLAZED HAM The glazing is amazing. Get Recipe >> - RECIPE - LEMON BLISSCAKE Golden, tangy and delicious. Get Recipe >> - RECIPE - LONG GRAIN & WILD RICE WITH MUSHROOMS Earthy taste that’sgrounded in flavor. Get Recipe >> - RECIPE - SUGAR SNAP PEAS WITHGOAT CHEESE AND MINT Perfect balance of flavors. Get Recipe >> Advertisement
  • DigIn 21 MarApr - Simple Organic Recipes

    Simply Delicious Recipes Using Organic Ingredients The kitchen is a great place to effect eco-positive change, and it’s not just about responsible disposal of packaging. Choosing recipes with responsibly sourced ingredients and simple techniques isn’t just good for the earth; it can deliver delicious results. Here’s a trio of recipes that strike the perfect balance of organic ingredients, simple steps and low-waste cooking. - RECIPE - TOMATO BASILFLATBREAD A nice and easy classic taste. Get Recipe >> - RECIPE - LEMONCHICKEN PASTA Simple and bright. Get Recipe >> - RECIPE - QUINOA & GRILLEDVEGGIE SALAD Dive into it's deep flavor. Get Recipe >> Advertisement
  • Dig In 21 MarApr - Cheat Days

    RDs Don’t Have Cheat Days:Enjoy All Foods in Moderation Diet culture runs deep in our society and many feel like they’re trying to hold ground against it. There’s no need to be sneaky with the foods you eat. Unfortunately, many programs aiming to help people get to a healthier way of eating are simply reinforcing a disordered relationship with food by incorporating “cheat days.” This concept is easy to latch on to because anyone can do something for a short period of time, right? The harm isn’t in what you’re eating on a cheat day necessarily (unless you are binge eating), but what concepts you’re feeding your brain. A cheat day sets up the dynamic of good and bad behavior: Be a “good” boy or girl for ‘x’ number of days, and then you get to be how you really want to be (or “bad” in the eyes of the program). Whoever said you were bad for eating food? If you’re following an eating or exercise routine that incorporates a cheat day, you may want to look elsewhere. That, or make a few tweaks to the meal plan to be more balanced. Instead of “cheating” one day a week, give yourself permission to incorporate all foods, in moderate amounts, every day. If there are certain foods you find you can’t be moderate with, dig a little deeper to uncover the reason why. For example, is the brownie recipe so tasty that you simply want more of it? Figure out the why, and own it—with love. Stop telling yourself you are less than because you like eating more than one brownie. And if you find yourself over indulging every night, you may need to dig even further for the true why. In the end, remember that food is meant to nourish and be enjoyed. It’s not meant to be used as a weapon to keep yourself from meeting your full potential in health and happiness. There are no cheat days for registered dietitians…nor should there be for you.
  • DigIn 21 MarApr - To Mom with Love

    To Mom with Love: Mother’s Day Recipes Moms are always there for us. So, how about this Mother’s Day we surprise her bright and early (not too early, though—Mom likes her sleep, too!) with some perfectly golden French toast or beautiful biscuits that will melt her heart? Check out the recipes and customize them with ingredients that will bring a smile to her face. And, Happy Mother’s Day to all the Moms out there. - RECIPE - BISCUITS WITHJAM & CREAM CHEESE Definitely Mom’s jam. Get Recipe >> - RECIPE - STRAWBERRY ALMONDFRENCH TOAST A simple and delicious wayto show the love. Get Recipe >> Advertisement
  • DigIn 21 MarApr - Benefits of Steam Cooking

    STEAM POWER: THE BENEFITS TO STEAM COOKING. Steaming has long been recognized as one of the healthiest cooking methods. In addition to being good for you, steam-cooked foods taste delicious because steaming enhances their natural flavors and aromas. Steaming cooks with moist heat so foods stay juicy and tender. It also helps them retain most of their vitamins and nutrients. And, because no cooking oil is required, steaming is a great way to prepare foods without adding calories and fat. All you need are a large stockpot with a tight-fitting lid and a folding steamer basket. Some stockpots even come with their own steamer inserts. Harness the power of steam! HOT TIPS FOR STELLAR STEAMING No matter what you are steaming, there are a few general guidelines to follow to ensure your steaming goes smoothly.   1. Make sure the lid fits tightly on you pot or steamer. You don’t want any of that precious steam to escape, prolonging your cooking time.   2. Watch your water level. Ideally, there should be at least 1 to 2 inches of space between the water and the bottom of the steamer basket. This will allow steam to circulate and cook the food. If you have too much water in the pot, your food will become immersed and boil. If you don’t have enough water, your pot might boil dry.   3. Bring your water to a complete boil. Before placing the food in the steaming basket.   4. Start with the best, freshest ingredients. Since steaming boosts the flavors and aromas of foods, any slight taint or "off " flavor will be accentuated, not covered up, during steaming.   5. Cut your food to a uniform size. This will help ensure all is finished cooking at the same time.   6. Don't over-stuff your steaming basket. For best results, arrange food in a single layer with room for the steam to circulate around the food.   7. Use caution when taking the lid off of your steaming pot. The steam can scald – lift the lid so the steam escapes away from you. - RECIPE - LEMON PEPPERBRUSSELS SPROUTS Loaded with comfort. Get Recipe >> Advertisement
  • Dig In 21 MarApr - Going Green with Your Cuisine

    Green Shopping:Going Green with Your Cuisine Show your support for a cleaner environment by leveraging your power as a consumer. Invest in more earth-friendly products, brands and food production practices as you check off your weekly shopping lists. Buy Local Keeping your food dollars local may actually go the furthest for greening your cuisine. Buying products grown and produced locally may result in having your food travel fewer food miles because products have a shorter path from farm to fork. You also invest in the land, families and the economic success of your neighbors. Buying local increases the likelihood of knowing your farmer, too. This is essential because you may learn they aren’t a certified organic farm, but they do follow organic farming practices and only use synthetic pesticides if necessary to save their crop (and thereby their livelihood) from invading mold, insects, etc.   Buy Organic Organic farming focuses on managing pests with practices like crop rotation, versus relying heavily on synthetic chemical (i.e.: pesticide) intervention. Although being organic doesn’t mean a food is pesticide free, organic farming may result in the use of fewer synthetic pesticides when compared to  conventional farming.   Support Green Manufacturing Whether their packaging is made from recycled material, their production plant is solar powered or they invest in credible carbon-o setting, forest-management projects, many food manufacturers are doing their part. With a little bit of research, you can find brands that align with your ideology, and support their success.    Waste Less, Want Less Whether more local foods and organic products are available on our shelves, or eco-friendly brands thrive, is up to you as the consumer. This correlates to how much waste you create as a consumer, too. If you shop for what you will eat and use, versus what your eyes want, you can exponentially reduce the amount of food waste and trash your purchases create: Build meals based on recommended servings from Food Groups. Utilize leftover ingredients from one recipe to the next. Buy from bulk dispensers and simply purchase what you need.
  • Dig In 21 MarApr - Kitchen Spring Cleaning

    Spring Clean Your Kitchen:Spring Cleaning Tips for Your Kitchen With the bloom of flowers comes a new beginning. Spruce up your homein preparation for the warm season ahead. When stocking your kitchen for warmer months, include a different variety of foods than you would normally keep on hand during the winter. And remember, nothing works better as a road block than lingering ingredients and habits. For example, if you want to reduce your intake of added sugars, the emergency stash of gummy candies in your cabinet is more of a hinderance than a help. Go through your kitchen cabinets and see where you can trade up to more nutritious options: Usually cook with white rice or white pasta? Finish what you have on hand then trade up to brown rice and whole wheat or whole grain pasta. Don’t eat your produce fast enough before it turns? Get your daily vegetables with canned and frozen options free of added salt and sauces like no salt added canned diced tomatoes and frozen broccoli. Load your kitchen with dried and unsweetened frozen fruits such as dried cranberries and frozen mango. Want to experiment with new seasonings? It’s time to toss out very old standbys that have gathered dust and purchase anew so you can truly enjoy their full flavors. When doing your spring cleaning, be sensible. There is no reason to throw away the entire contents of your cupboards. Not only will this cause sticker shock at the store; it is unnecessary and could shock your palate. And let your cleaning help others. If you have an unopened product you know you won’t use and it’s still within the Use By date window, donate it to your local food bank. The most lasting impact any spring cleaning has is when it feels less like work and more like a new start. Avoid having an “all or nothing” mentality while making trade ups to more nourishing items here and there.
  • Dig In 21 MarApr - Eating for Mental Health

    Eating for Mental Health:Nutrition Tips What you eat can impact your mental health:How you think, how you feel emotionally and your outlook on daily stressors.Pay attention to how and what you eat to keep mood shifts at bay. Your mental health affects every aspect of daily living: your physical health, energy level, social relationships and ability to cope with life’s challenges. If you find yourself struggling with ways to help your mind process the ups and downs of the times, there’s good news. Your meal plan is a direct tool for helping your brain function at its best. It may take a bit of practice to introduce new behaviors into your daily routine, but you can do it. Let’s get started. Stabilize Energy, Stabilize Mood- Keep your energy levels even keel by maintaining your blood sugar to minimize peaks and valleys in mood. Eat regularly scheduled meals with hydration from water and servings from the 5 Food Groups—Vegetables, Fruits, Grains, Protein Foods and Dairy. Doing so provides a variety of vitamins, minerals and antioxidant-acting plant compounds that help your body to work efficiently for overall well-being. Color Half Your Plate- Every Food Group is important, but consistently shoot for half of each meal to come from vegetables and fruit. Weave more plants into meals and snacks by selecting a variety of colors, textures and types. For example, include orange citrus, purple berries, red tree fruit, yellow stringy winter squash, deep-colored leafy greens and bright white cruciferous vegetables. Fill Up With All Types- Building meals and snacks around all forms of fruits and vegetables—fresh, frozen, canned, juiced and dried—is essential. Shop the array of colors, textures and types of produce throughout the aisles just waiting to help you feel and perform your best.
  • Dig In 21 MarApr Family Fun in the Kitchen

    A Family that Cooks Together:5 Kid-Friendly Ideas for Family Fun in the Kitchen To kids, doing kitchen tasks is like having a superpower. The kitchen has mysterious gadgets, things that plug in and make noise and all kinds of ingredients that need measuring & mixing. To parents, it’s a low-risk way to imbue the young ones with life knowledge, confidence and teamwork and a sneaky way to get in some quality time. Not to mention the teaching moments in reading, math and science that abound in the kitchen. Cooking with kids can be a fun learning experience for the entire family, and Big Y has the family fun tips and kid friendly recipes to make your time together in the kitchen extra special.  Here are some ways to make cooking a family affair.   1. Make the Menu Together Collaborating on the dishes gets the kids invested in the process early. This is a great way to teach what flavors go together. See the recipes below for inspiration.   2. Give Yourself Plenty of Time Spills and redo’s are guaranteed to be part of the process. Giving extra time takes the pressure off and adds the opportunity for even more fun.   3. Pick the Right Jobs for Your Little Chefs Make no mistake—cooking is a skill that scales to one’s learning capacity. Giving the kids age-appropriate jobs is key. Measuring and mixing are perfect for the littles. Teaching knife skills and responsible range/oven use is good for the bigger kids.   4. Praise. Praise. Praise. From mastering a measuring cup to actually feeding the family, there are so many ways cooking can give kids a huge confidence boost. Well-placed praise throughout the process will fuel their hunger for more time in the kitchen with you.   5. Make Cleanup Part of the Event Along with safe food handling, cleanup is a big part of cooking. It helps kids stay invested in the whole process (it’s part of the fun, right?) and is a sneaky onramp for participation in more household chores. - RECIPE - GRANOLAAPPLE MOONS Get Recipe >> - RECIPE - WHOLE WHEATBANANA CRUNCH PANCAKES Get Recipe >> - RECIPE - MANGO & YOGURTWAFFLE CONE PARFAITS Get Recipe >> - RECIPE - BAKEDMACARONI & CHEESE Get Recipe >>
  • Dig In 21 Family Food Safety

    Food Safety Tips:Family Food Safety is Fundamental At Big Y, we believe in the power each and every one of us has in keepingour food safe. That’s why we’re proud to announce that we’ve partnered withthe Partnership for Food Safety Education. As official Bac(teria) Blasters, our goal is to provide you with the most up-todate, evidence-based food safety education from the experts. From adding food safety prompts into our recipes to providing tips on how you can Fight BAC!®, we want to help you ensure your family’s meals and snacks remain safe. The steps to preventing a foodborne illness are easy enough for everyone in your family to follow. Start getting family and friends involved — one hand wash at a time — with the video below!   Advertisement
  • Dig In 21 Game Day Plan

    Your gameplan for a super sunday! Time to suit up and get your game face on for the most supersized sports day of the year! And there’s no doubt that cheering on your favorite team means working up a big appetite. Well, what you have here is the perfect playbook to score a game day menu capable of satisfying even the hungriest sports fans. See for yourself and win the big game (at least on the table). - RECIPE - MEATBALL SUBSThis sub deservesthe game ball. Get Recipe >> - RECIPE - CHICKEN SATAYWITH PEANUT SAUCEThe star appetizer of yourgame day menu. Get Recipe >> - RECIPE - MARINATED FRESH MOZZARELLAThe more you eat,the better it gets. Get Recipe >> - RECIPE - SUPERBIRD SUNDAYCHICKEN NACHOSA snack that goesthe extra yard. Watch Video >> Get Recipe >> Advertisement
  • Dig In 21 JanFeb New Comfort Treats

    Comfort Food Recipes:Comfort Food Classics Remixed When cabin fever sets in, nothing feels better than tucking into a mug, bowl or plate of your favorite comfort food. Lucky for us, we’re in the age of culinary exploration so, when the feeling moves you to reach for some comfort food, you can remix into a whole new way to cozy up. Try out some of these recipes and let us know what you think!   - RECIPE - MAC & CHEESE POPS Get Recipe >> - RECIPE - PB&J GRANOLA BARS Get Recipe >> - RECIPE - FUJI APPLE & HAVARTI GRILLED CHEESE SANDWICHES Get Recipe >> - RECIPE - SPICY HOT COCOA Get Recipe >>
  • Dig In 21 JanFeb Luck O' the Healthy

    St. Patrick's Day Recipes:Luck O' The Healthy Time for a little trip to the Emerald Isle. Hearty and enjoyable, traditional Irish fare is sure to be a crowd-pleasing success. We’ve updated a classic Irish stew. Using a lean cut of beef (in place of the traditional mutton or lamb) means fewer fat grams and a new burst of flavor. Add generous helpings of celery, potatoes and carrots and you’ve got a deeply satisfying supper that’s also loaded with nutrition. Get Recipe >> Advertisement
  • Dig In 21 What The Heart Wants

    Valentine's Day Recipes:The Heart Wants What the Heart Wants Bitter or sweet, bold or mild, light or dark, there’s a type of chocolate for every palate and a chocolate dessert for every occasion. But Valentine’s Day is when our favorite flavor really gets its chance to shine. A decadent chocolate dessert is more than just delicious: it’s the perfect post-dinner indulgence on this love-based holiday. Whether it’s a midnightdark, deep and rich delicacy or a featherlight wisp of simple sweetness, serving your sweetheart a chocolate treat on Valentine’s Day will strike exactly the right romantic note. - RECIPE - STRAWBERRY WHITECHOCOLATE CHEESECAKEMore irresistiblethan the original. Get Recipe >> - RECIPE - CHOCOLATE SWIRLCHEESECAKEDeliciously decadant. Get Recipe >> - RECIPE - CHOCOLATEBROWNIESBring a second glass of milk. Get Recipe >> - RECIPE - MILK CHOCOLATECHIP COOKIESA timeless classic. Get Recipe >> Advertisement
  • Dig In 21 JanFeb Healthy Tips for a Happy Heart

    Healthy Tips for a Happy Heart   Imagine having the power to maintain a strong, healthy heart and stop heart disease in its tracks. The good news: you possess this superpower! While heart disease continues to be the leading killer among men and women in the United States, it remains a preventable diagnosis for many. Check out this video for 5 top tips for a more upbeat lifestyle.   1. Add color with fruits and vegetables Make vibrant produce the center of every meal, whether utilizing fresh, frozen, canned, dried or 100% juice varieties. Fruits and vegetables provide an abundant source of beneficial vitamins and minerals, plus fiber and protective plant compounds called phytochemicals to keep your heart in tip-top shape.     2. Get the whole benefit with whole grains Compared to refined grains, like white rice and traditional pasta, whole grains contain all the layers of the grain. This means you’ll benefit from more heart-healthy nutrition, like fiber, B vitamins and trace minerals, when enjoying whole grain foods like wild rice, popcorn and whole grain granola.     3. Pump up with plant protein In addition to lean, animal-based proteins you may enjoy, make it a point to incorporate plant-based protein sources into weekly meals. Beans, nuts, seeds, lentils, nut butters and soy foods help reduce your intake of solid saturated fats while contributing more fiber and phytochemicals.     4. Focus on liquid fats Swapping solid fats like butter, coconut oil and shortening for liquid fats — like olive oil, canola oil and fats from avocado, seafood, nuts and seeds — is an easy way to cut the risk of heart disease while improving cholesterol and triglyceride levels.     5. Say no to stress and yes to sleep Experiencing too much stress may lead to increased blood pressure, inactivity and not-so-great food choices over time. Likewise, not getting enough sleep each night (experts recommend 7-9 hours) may put you at higher risk for high blood pressure, heart disease and even diabetes. Practice stress-releasing activities, like exercising, reading or listening to an inspirational podcast, to calm your mind and body and prepare you for better sleep.
  • Dig In 21 JanFeb Like a Boss

    5 Ways to Do 2021 Like a Boss It doesn’t have to be as deep as creating a vision board and developing the perfect mantra(but if you’re super into that, go for it!). This is about small, simple things that can make a big impact on your year. Here are a few ideas to get you started:   1. Make Time for Me Time Seems like self-care is a luxury these days, which makes it even more important. It can take many forms: a quiet cup of tea, a few chapters of your favorite book, a mani/pedi, a bath, a 10-mile run—it’s all for you, so it’s all up to you. Make a commitment to yourself and do it!      2. Lean into Self-Tech A list-keeping/scheduling/reminder app like Todoist can help you be more efficient. As they say, fitness starts with what you eat. Track calories, set goals, log activities with MyFitnessPal.  Log and improve your sleep quality with Sleep Cycle.   Focus on mindfulness and meditation with Headspace.  Develop healthier thinking habits by monitoring your mood with Moodnotes.     3. Daily Outreach Based on the idea of connecting with one different person outside of your close circle each day, create a daily outreach practice of sending a note, picture or even an emoji to a coworker, an old friend, a family member, a neighbor—whomever you choose. Connecting with different people adds different perspectives, curbs loneliness, breaks routine and shows people you care.     4. De-Clutter Your Digital Social Media Life It's the perfect time to do some digital pruning. Unfollow people and pages you haven’t interacted with lately.  Audit the pictures you have on social media and remove those ones you don’t feel like sharing anymore. Cleanse your inboxes by unsubscribing from the websites, newsletters and emails you’ve signed up for over the years. It can be a bit tedious but pays off in the end!   5. Celebrate Anything,Anytime You Can  Some people we know keep a bottle of bubbly in the fridge and look for a reason (any reason) to pop it. Others cover the fridge with test scores and junior artwork. Get creative in spreading joy via celebration. Guaranteed your word processing program has a certificate of appreciation template. Give each other high fives, hugs—a standing ovation if you want (even if it’s virtual.) Bottom line, gratitude is good and celebrating the small stuff is a great way to show your gratitude for the ones you love.  
  • Dig In 21 JanFeb It’s In Your Breath

    It’s in Your Breath:Healthy Breathing Techniques Are you breathing properly? This may sound like a silly question, but most of us do not. Many of us tend to take short, shallow breaths while flattening our abdominal muscles. Such chest-based breathing prevents the large muscle between the lungs and lower torso, the diaphragm, from dropping down and allowing the lungs to fill completely with oxygen-rich air. To identify how you breathe, place your hands gently on your belly. As you take a deep breath in, what happens to your stomach and ribs? If your stomach collapses and your ribs lift up high while expanding, you are breathing primarily in your chest. The goal is to have a more natural breathing pattern where your stomach grows bigger as it fills with air and ribs stay relatively stationary while expanding at the end of your inhale. This pattern is often referred to as belly breathing.  One way to return to a natural breathing pattern is by practicing slow breathing techniques. A 2018 meta-analysis found practicing slow breathing techniques impacts the nervous system as well as psychological well-being. Breath work can increase one’s level of comfort, relaxation and alertness while reducing anxiety, depression, anger and confusion. Slow breathing techniques are referred to as pranayama, or yogic breathing, in yoga. By weaving pranayama into a yoga practice, you extend breath with control and focus. Breathing slowly and mindfully in this manner helps invite your mind to stay present.   Try yogic breathing for yourself. Sitting or lying on your back in a comfortable position, with a straight spine, place your hands on your stomach below your rib cage.   With a closed mouth, take a deep breath in through your nose. If you’re congested or have an issue breathing through your nose, breathe through your mouth. Visualize sending breath down to your belly button region, expanding the walls of your stomach out toward the walls of the room you’re in.   Slowly exhale air through your nostrils with your belly button gently contracting toward your spine.   Do this three times in a row. Notice what feels different—do you feel more relaxed?   Return to your typical breathing pattern for a few breaths.   Continue with 1 to 2 more cycles of three deep belly breaths through your nose. With every breath, can you exhale slower than you inhale?   Nostril-based breathing is said to tap into the parasympathetic nervous system, helping to reduce heart rate, muscle tension and, in turn, biometric measurements such as blood pressure. Weaving yogic breathing, or pranayama, into your daily routine may not only slow down your pace while keeping you present, you could also experience greater feelings of contentment and less stress and angst.    Watch Big Y Lead Registered Dietitian NutritionistCarrie Taylor demonstrate proper breathing technique.
  • Dig In 21 JanFeb Meatless Meatball Sub

    Meatless Meatball Sub   Perfect for game day … or any day, like meatless Monday. This works with standard meatballs, but swapping in Gardein™ meatless meatballs adds another layer of flavor and is as good for you as it is tasty.  Advertisement
  • Dig In 21 JanFeb Superbird Sunday Chicken Nachos

    Superbird Sunday Chicken Nachos   Crunch along to the big game with a plate of game-winning chicken nachos. Made with Big Y’s world-famous Super Bird rotisserie chicken, it’s crazy easy, too. Get full recipe here >>
  • Dig In 21 Lenten Dishes Food for Fabulous Fridays

    Food for Fabulous Fridays  The sacrifice is real, but no-meat Fridays don’t necessarily have to feel like it—especially when you’re preparing a delicious seafood meal. They are so hearty and satisfying, in fact, you might even find yourself keeping these robust meals on your menu once Lent is over. - RECIPE - SHRIMP CAESAR SALADFresh take on a classic. Get Recipe >> - RECIPE - LOBSTER PO’BOYPerfect for lobster lovers. Get Recipe >> - RECIPE - EGGPLANT PARMESANEssential during Lent. Get Recipe >> Advertisement
  • Dig In 21 JanFeb Seafood Interview

    Meet Luke Joyal, Big Y Fishmonger Like the old saying goes, there are plenty of fish in the sea. Well, Luke Joyal knows about them all and is waiting behind the seafood counter at Big Y to recommend something fresh, tasty and perfect for your occasion. We had a chance to sit down with Luke and get a glimpse into the life of a Big Y fishmonger.  What’s a day in the life of a Big Y fishmonger like? It’s a lot of fun! I get into work pretty early and start setting up the department. I turn on the lights, fryers and steamer, then start working on the display cases. Working with an ice case, I get to be creative and set it up how I like each day and display new and interesting fish. Once the cases are set up and the order is sent, then it’s all about the service counter and customer service.   People talk a lot about comfort food; is there a comfort seafood? Of course! Lobster mac & cheese and seafood casseroles are the first that come to mind, but any food that you have a connection with can be a comfort food.   What is your favorite part of working in theBig Y Seafood Department? Building relationships within the community. I enjoy seeing familiar faces and getting to continually interact with people and talk seafood. I love when a customer gets a piece of fish and comes back to tell me how they liked it, then jumps in for another recommendation and experiment. It’s really cool.   Why do you think New Englanders love seafood so much?(Aside from the fact that we’re so close to the ocean.) It truly is engraved in our culture. Our ancestors who developed New England brought with them a culture of seafood. All we have done is just continue this legacy with increasingly high-quality and fresh products.   Do you have a favorite catch? How do you prepare it? Salmon is my all-time favorite seafood. My favorite sauce to put on it is a combination of mayo, horseradish and Dijon mustard. Try it, you’ll love it.   What seafood is always a “no thank you” from you? I’ve never met a seafood I didn’t like.   In what ways can seafood be a healthy choice? Seafood is one of the healthiest protein options available. Deep frying it, however, takes away a bit of the healthy.   Dealing with customers is a big part of what you do. Is there a story or memorable experience with a customer you can share? The regular customers that I see often and have a good relationship with really do hold a special place in my heart. Working in my previous store I got to know a lady and her husband very well and I enjoyed seeing them each week. One week a little bit before Christmas I see them walking up to the counter and her hands are behind her back and she has a little smirk on her face. From behind her back she pulls out a gift bag with a bunch of handmade goodies inside and a Christmas card. That little act really showed me just how much she cared about me and how much I have impacted their life, even if it’s just a little bit. It really validated all that I do and all that I work for; it was amazing.   What’s on your “Top Five All-Time Seafood” list? King Crab  Lobster  Salmon  Scallops  Shrimp   What’s the most popular seafood item? Our sales each week really persuade popularity; however, you can always count on our salmon to be a really consistent and popular sell.   Can seafood put you in a good mood? I have never eaten seafood and been in a bad mood. The best mood-improving seafood, however, has to be lobster, if I had to pick.   What do you love about seafood? Everything. Especially the versatility of it. There are a million and one different ways to have it, and depending on the situation, there is a product for you.   Everyone has their own “perfect” way to eat oysters;what’s yours? Oysters on the half shell with a little bit of cocktail sauce and lemon is the true classic. Having them deep-fried in a Po' boy sandwich is also absolutely incredible. Learn more about yourBig Y Seafood Department.
  • Dig In 21 JanFeb Culinary How-Tos

    Culinary How-Tos Combatting Cooking Fatigue with Today’s Best Kitchen Tools.   Air Fryer While only 25% of home cooks report having an air fryer, this up-and-coming appliance is worth mentioning. Why? Air fryers continue to appear on wish lists for those wanting healthier versions of comfort foods, says research from the Hartman Group. And we couldn’t agree more! Not only do air fryers provide that crispy crunch of fried food without excess oil and fat, air fryers speed up cooking time as well. Skip the time it takes to preheat the oven and cook your favorite foods in roughly half the time of a conventional oven. The Slow Cooker This oldie-but-goodie is a staple in more than half of American households, and for good reason. The saying “set it and forget it” is something that appeals to many, especially when following hectic schedules. When utilizing a slow cooker, plan ahead. Use it to help create easy meal solutions by cooking up lean proteins to repurpose throughout the week. If something like pot roast is on the menu, chop up veggies the night before and add ingredients to your slow cooker before starting the day. The Instant Pot The rise of the multi-cooker, and the most popular brand, Instant Pot, seemingly happened overnight. This multi-purpose kitchen tool is handy, since you can use it for so many functions: from pressure cooking and slow cooking to steaming and sautéing. Besides replacing a number of kitchen appliances at once, the Instant Pot cooks complex meals – that traditionally take hours to prepare – in no time flat. Think you must simmer homemade sauce all day, or slow-roast a cut of meat so it becomes tender and juicy? Not anymore, thanks to this versatile kitchen helper.
  • Dig In 21 JanFeb What to Eat When Sick

    What to Eat When Sick You wake up with a sore throat, a stuffy nose and you can’t stop sneezing.Your body aches and you have a serious case of the blahs – you have a cold.   You may think having a cold is not so bad given the current pandemic. Don’t be mistaken. Be extra vigilant to support your immune system to do its thing, to prevent being susceptible to something bigger like flu or COVID-19. Slow your schedule down, sleep 7 to 9+ hours each day, relieve symptoms with over-the-counter medication and choose the most hydrating and nutritious foods you can. Honor Hydration With a stuffy nose and postnasal drip comes an increased need for hydration. Drinking water may be all you need, but why not take advantage of other water-rich options that provide a bit more bang per sip?   Hot Tea & Herbal Tinctures – Black, green and white teas are made from the dried leaves of the Camellia sinensis plant that offer antioxidant-acting plant compounds called polyphenols. Herbal tinctures (aka herbal teas) are made of flowers, dried herbs and, sometimes, dried fruit – all of which provide antioxidant-acting plant compounds called phytochemicals.   Bone Broth – Not your ordinary broth or stock, this tasty addition to soups and grains can also be enjoyed as is. Simmered for hours to get the best flavor and nutrition possible, you can find brands with a whopping amount of protein per serving, especially in the Frozen Food Department.   Notable Nibbles Although you may not be able to taste anything when you’re congested, that doesn’t mean your body doesn’t crave nourishment. Use this time to focus on food as medicine and give your immune system the supporting nutrients it needs. These include: – Vitamins, minerals, fiber and antioxidant-acting phytochemicals found in fruits and vegetables of all forms – fresh, frozen, dried, canned and 100% juice. – Plant-based protein, carbohydrates, fiber, vitamins and minerals from whole grains and legumes (dry beans, peas, lentils and chickpeas). – Liquid oils and impactful vitamins and minerals – like antioxidant-acting vitamin E –in nuts, seeds and their butters. – High-quality protein foods like eggs, fish, poultry and lean cuts of beef and pork.  
  • Dig In 21 JanFeb Tried and True Just For You

    Tried & True Just for You   As you consider whether to begin this year’s newest fad dietor workout regimen, consider this: Your body’s basic needs don’t changewith the latest trends. #1: To Thine Own Self Be True What you like is what will stick: food, meal schedule, physical activity and stress management strategies. Listen to your body when weaving new behaviors into your day. If you don’t like kale, don’t eat it. Eat green leaf lettuce instead. If you don’t like to run, but dancing is your jam, keep dancing. If eating three meals prevents grazing, then eat three meals. If journaling is cumbersome, read instead. Keep things simple: What you should do is what works best for you.   #2: Let Your Colors Shine Looking for the best “diet?” Let color lead the way. Add more color to your plate each time you eat and you won’t go wrong. Simply add colorful options like red berries, orange carrots, brown rice and black beans to your meals, and you’ll eat more vitamins, minerals, fiber, disease-fighting plant compounds and water for fewer calories.   #3: What Goes in ImpactsWhat Comes Out Remember how you are what you eat?Well, you are what you drink, too. Hydration directly affects your mental clarity, body temperature, digestion and removal of waste. Still water, carbonated water, tea, coffee, milk and 100% juice, in addition to fruits and vegetables, soups and stews, offer tasty ways to give your body exactly what it needs: water.   In Good Health,Carrie & Andrea Carrie Taylor, RDN, LDN, RYTAndrea Luttrell, RDN, LDN  Contact us: Write to our team at living well eating smart.
  • Dig In 21 JanFeb Grocery Shopping During the Pandemic

    Grocery Shopping During the Pandemic   It has been nearly a year since we began to learn more about COVID-19 and saw its impact on supermarkets. It’s important to continue keeping yourself, and those around you, safe. It remains imperative, too, that your family’s health dictates your food purchases. Before you go grocery shopping, have tools for success in hand. Pack a clean mask, disposable gloves and hand sanitizer. Make your trip as quick and efficient as possible—shop alone and learn the quietest time to visit your favorite store. According to The Center for Food Integrity Consumer Trust Insights Council, shoppers are coping with anxiety during the coronavirus pandemic by indulging in guilty food pleasures. This means for almost a year, we have been reaching for high-calorie, high-solid-fat, high-added-sugar foods. As you prepare your weekly shopping list, keep health top of mind. Learn what your Food Group goals are at for guidance on foods to buy most often. If you have any health conditions, such as diabetes, heart disease, high blood pressure or food intolerances, this is the time to bring your eating back in line. Even if you aren’t currently diagnosed with a medical condition impacted by food, continuing to eat indulgent treats as everyday foods could very well increase your risk for disease, by gaining weight and overtaxing your body’s systems with excess sugar, fat and sodium. Additionally, the food pattern you have been eating could also be undercutting essential ingredients you need—such as vitamins, minerals, fiber and antioxidant-acting plant compounds—to support a strong immune system and fight off disease. When grocery shopping, remember flexibility is the name of the game. Our food system is being impacted by COVID-19 all the way from field to shelf—farms, transportation companies, food distributors and retailers have been shorthanded. If you don’t see the exact food you want, get creative and pivot. Have a question about how to best shop at your local Big Y during this time? Contact our dietitian team at living well eating smart.
  • Dig In 21 JanFeb Mix It Up with Fish

    Mix It Up with Fish! Want to create meals in minutes? Sick of the same ol’ meals week after week?Here’s a tip: Go fish! Fish has one of the fastest cooking times among all the protein foods out there (e.g., versus chicken and beef). With so many varieties of fish available at Big Y, the diversity of flavor options can’t be beat! Fish Nutrition 101 Well before omega-3 fats became all the rage, fish was respectfully noted as a nutrition powerhouse for its abundance of protein and low-fat content. Compared to other sources of animal protein, fish is a nutritious protein bargain. A 3-ounce serving of halibut provides 120 calories and 23 grams protein with only 2½ grams total fat and 0 grams saturated fat. Whereas a 3-ounce sirloin steak provides 190 calories and 23 grams protein with 10 grams total fat and 4 grams saturated fat. The difference in fat content between white-fleshed fish and “fatty” fish is minimal too, when considering saturated fat content. In comparison to halibut, a 3-ounce serving of salmon provides 180 calories and 19 grams protein with 11 grams total fat and 2 grams saturated fat. Where does all the fat come from? Heart-healthy unsaturated fat such as omega-3s.    Fishy Options Just as with anything else, resist sticking with only the tried-and-true fish of your past. Expand your horizon. The possibilities in our Seafood Department are endless. You’ll find sources of low-fat protein that you can prepare rather quickly. Paired with whole grain pasta, rice or bread, and fresh, frozen or canned vegetables, fish can easily become a staple dinner in your household on a weekly basis. Whether you like it best breaded and baked, sautéed with garlic and olive oil, grilled with dried herbs and spices, or tossed into a warm, rich stew, enjoying fish in at least two meals each week is a tasty way to obtain protein without excess calories or saturated fat. What are you waiting for? Go fish!
  • Dig In 21 JanFeb Fishing for Omega-3s

    Fishing for Omega-3s   The benefits of fish are plentiful.They are low in saturated fat and are a lean source of high-quality protein. White-fleshed fish tend to be leaner choices, because they typically have less fat. Although dark-fleshed fish often provide more fat, don’t swear them off. Do the opposite. Include darker colored, higher-fat selections in your fish repertoire on a weekly basis. This type of fish provides two heart-healthy omega-3 fats, called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). You may have heard about a third omega-3 found in flaxseeds and walnuts. This form of omega-3 is called alpha linolenic acid (ALA). Most research done on the benefits of omega-3s comes from meal plans rich in fish, so focus your omega-3 consumption primarily on food sources providing EPA and DHA.  Why care about omega-3s? They have been shown to play a role in several health conditions, including minimizing high triglyceride levels, blood clots, plaque build-up, stroke, hypertension, autoimmune diseases, inflammation, depression and dementia as well as improving eye health and infant brain and eye development. Obtaining your omega-3 fats from seafood is preferred versus taking omega-3 supplements. Why? The known benefits seen with omega-3 fats EPA and DHA stem more from studying individuals who are eating seafood, versus taking supplements. That said, speak with your physician and/or dietitian about whether an omega-3 supplementation is appropriate for you, and at what level. Due to consumers’ fear of environmental contaminants in fish, particularly mercury, the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have provided guidance on fish consumption for populations they consider sensitive to methylmercury—young children, pregnant and nursing women, and those able to become pregnant. They recommend:  Eating up to 12 ounces of lower mercury-containing fish and shellfish (shrimp, canned light tuna, salmon, pollock, catfish) each week. Not eating large predatory fish like shark, swordfish, king mackerel, or tilefish. Eating up to 6 ounces of albacore (“white”) tuna and tuna steaks weekly since they have more mercury than canned light tuna. Checking local advisories about the safety of fish caught in your local waters. If no advice is available, only eating up to 6 ounces per week and not consuming any other fish during that week. Feeding children smaller portions than you would adults. Like any other food, enjoy seafood in moderation. In the end, the benefit of consuming at least two, 4-6 ounce servings of fish each week far outweighs any possible risk.
  • Dig In 21 JanFeb Bringing Sleeping Back

    Bringing Sleeping Back  How well do you sleep? If you’re like the one in five Americans who experiences regular sleep disturbances, chances are you may not be sleeping well at all.   Researchers have observed that individuals who are sleep deprived are at greater risk for:   Weight gain   Diabetes   High blood pressure   Eating excess calories later in the evening   Impaired cognitive function and memory storage   Reduced reaction time and focus   Deregulation of emotions   Suicidal thoughts and attempts Additionally, your brain gets rid of toxins while your body is rebuilt and repaired during sleep. If you do suffer from ongoing sleep deprivation, fret not. Michael Grandner, PhD, MTR, DBSM, CBSM from the University of Arizona, explains that developing better sleep habits, or “sleep hygiene,” is a trainable skill. Here are Dr. Grandner’s 10 Sleep Commandments to Take the Bed Back: Follow a regular sleep schedule providing at least 7 hours sleep. Exercise regularly. Get light during the day and avoid it at night— this goes for bright lights and lights from TV, computer and phone screens, too! Keep your bedroom cool, dark and comfortable. Feed your belly so hunger doesn’t keep you awake— but not too much. Be mindful of the amount of liquids you drink in the evening. Save caffeine, nicotine and alcohol consumption for earlier in the day. Be angry, worried and upset— but process these emotions (or temporarily release these emotions) before it’s time to go to bed. Get rid of your bedroom clock. Or, at least dim the light so you won’t see the numbers in the middle of the night. Also, if you wake up early, don’t check the time before your alarm goes off. Keep naps to short bouts (approximately 15 minutes) and earlier in the day. If you’re napping for sleep replacement, allot yourself 2 to 2 ½ hours to get into a full cycle of deep and light sleep.   Here are two top tips from the Living Well Eating Smart Wellness Team of registered dietitians for creating an environment conducive for sleep: Make your bedroom a comfy, sacred space for sleep. This way every time you lie on your bed, your brain and body are primed for sleep.    Bring your energy down prior to bedtime by finding ways to relax. Consider taking a warm bath or shower, diming the lights, reading a book (not on a screen), journaling, listening to soft music and doing restorative yoga, breath work, meditation or whatever else helps calm your soul.
  • Dig In 21 JanFeb Fresh or Frozen Enjoy Both

    Fresh or Frozen? Enjoy Both! Expand the possibilities of your palate and wallet. Fresh gives you the luxury to prepare food in any form you like. Whereas frozen may require a little bit of warming up and cooking. For fruits and vegetables, fresh choices may offer greater options for sensory stimulation—such as biting into a crispy carrot or a crunchy apple. Mistakenly, many individuals believe the nutrient content of fresh food is always superior to frozen. Not necessarily. Nutrient content is affected by how a food is handled and how quickly it is consumed. Frozen fruits and vegetables are traditionally picked at the peak of freshness and immediately flash frozen. This process allows for very little nutrient loss from aging or storage. Fresh fruit and vegetables, on the other hand, may have a longer duration between harvest and plate. How adequate the storage was during this time will affect a food’s nutrient loss. Preparation affects the fate of a food’s nutrients, too. Boiling or overcooking foods like fruits and vegetables can quickly break down powerful antioxidants and important water-soluble nutrients like vitamin C. Therefore, pay attention to how your food is prepared. Do your part to maintain nutrient content as much as possible.  Additionally, consider the amount of processing a food undergoes before reaching your plate. Fresh typically offers you foods in their most basic state. Whereas frozen could have added salt, sauce, sugar, spices and herbs for flavor. This doesn’t mean you should pass on frozen items. Rather, be diligent about reading ingredients. With a large amount of frozen food available, you can find items to meet both your nutrition goals and culinary needs. How economical is it to buy only fresh if you don’t finish eating the food before it goes bad? You end up throwing away a lot of money. Instead, let frozen items be the unsung heroes of managing your weekly food dollars. Mix it up! Buy a variety of fresh and frozen to expand your buying power week after week. Nothing is more essential to feeling great and living well than eating a healthful, balanced meal plan. Luckily, this doesn’t bind you to eating just fresh options. Buy both fresh and frozen foods so your health and bank account both reap the greatest rewards.
  • Dig In 21 JanFeb Working From Home

    Working From Home For many, working remotely during this time can be a delicate balancebetween having gratitude and maintaining one’s mental health.  Between a surplus of video conference calls and communicating with coworkers in a completely new way, while staying the course with usual responsibilities under the umbrella of COVID-19 updates, plus managing virtual learning for children—mental, emotional and physical exhaustion is a real risk. If left unchecked, this exhaustion can lead to burnout. We are in a new way of living, working and operating. To best succeed in your new work-life balance, take steps to incorporate self-care practices into your days so you not only survive but thrive.   Set a Timer If you become immersed in work and realize hours have passed since you last stood up, set a timer for 45 minutes. When the timer goes off, stop what you’re doing, get up and walk around. Make yourself a cup of tea, stretch, steal some snuggles from your pet, go outside for fresh air or have an impromptu dance party.   Eat Breakfast Break your fast from the night before with at least 4 to 5 Food Groups: Vegetables, Fruit, Protein, Grain and Dairy.   Lead with Protein Aim for at least 30 grams of protein at every meal so your energy, and appetite, is sustained. Skimping on protein can result in peaks and valleys of energy and cravings. Find yourself grazing throughout the day or overeating later in the day? This could be why!   Change your Scenery With the transition to cooler weather, taking your laptop outside may no longer be an option. But changing your venue from your office to your living room or kitchen can do wonders for making you feel at ease and productive.   Take Time Off This may seem counter-intuitive but stepping away from the dynamics you’re experiencing may be exactly what your brain, body and family need. Checking out for a few days will help refuel stamina.
  • Dig In 21 JanFeb Cheese and Charcuterie 101

    Cheese and Charcuterie 101   Nothing is more nosh-able than an amazing selection of cheeses and cured meats. Add some pickled veggies, olives and some fruit and you’ve got a snack that will make you want to skip the main course. We’ve put together a great beginner board for you that has all the essential flavors. Watch the quick video for everything you need to know! Get Recipe >>
  • Dig In 21 JanFeb Cheese and Charcuterie 101

    Cheese and Charcuterie 101   Nothing is more nosh-able than an amazing selection of cheeses and cured meats. Add some pickled veggies, olives and some fruit and you’ve got a snack that will make you want to skip the main course. We’ve put together a great beginner board for you that has all the essential flavors. Watch the quick video for everything you need to know or get the full recipe here.
  • Adams Fire District Boil Order Notice

    Adams Fire District Boil Order Notice BOIL WATER OR USE BOTTLED WATER To All Users of Adams Fire District's Drinking Water Located in Adams, Massachusetts This is an important notice. The water system monitors for the presence of drinking water contaminants to ensure the safety of the water supply. On Tuesday, August 21, 2018, we were notified that a routine water sample collected from our water storage tank on Monday, August 20, 2018 tested positive for E. coli, which is a fecal indicator. Total coliform bacteria were also detected in two repeat water samples collected from residences located adjacent to the water storage tank on Tuesday, August 21, 2018. No total coliform or E. coli were detected in the other two repeat water samples from the tank and another residence adjacent to the tank. No enterococci, another fecal indicator, were detected in the water sample that was also collected from our well on August 21, 2018. What Should I Do? DO NOT DRINK THE WATER WITHOUT BOILING IT FIRST OR USE BOTTLED WATER Bring all water to a rolling boil and let it boil for at least one (1) minute or use bottled water. You may cool the boiled water before using. Boiled or bottled water should be used for drinking, making ice, food preparation, brushing teeth and washing dishes until further notice. Boiling kills bacteria and other organisms in the water. This information is also located on the Massachusetts Department of Environmental Protection (MassDEP) website: Consumer Information on Boil Orders; Boil Order Frequently Asked Questions Discard all ice, beverages, uncooked foods, and formula made with tap water collected on or after Monday, August 20, 2018. Food establishments must follow Massachusetts Department of Public Health (MA DPH) procedures and the direction of their local board of health, which may be more stringent than the DPH guide. MA DPH - Guidance for Emergency Action Planning for Retail Food Establishments (pg. 19) Please share this information with all the other people who drink this water, especially those who may not have received this notice directly. What Does this Mean? E. coli is a fecal indicator and it was detected in the distribution system at the storage tank. “Fecal indicators are microbes whose presence indicates that the water may be contaminated with human or animal wastes. Microbes in these wastes can cause diarrhea, cramps, nausea, headaches, or other symptoms. They may pose a special health risk for infants, young children, some of the elderly, and people with severely compromised immune systems.” Because these symptoms are not only caused by organisms in drinking water, if you experience any of these symptoms and they persist, or, if you have specific health concerns, consult your doctor. General guidelines on ways to lessen the risk of infection by microbes are available from the EPA Safe Drinking Water Hotline at 1-800-426-4791. What is Being Done? We will begin adding chlorine, for disinfection, to our well and monitoring the chlorine residual several times a day. We will be conducting a detailed evaluation of our water system. We are in contact with MassDEP who is evaluating the actions we are taking to ensure safe water is being delivered to you. We will work with MassDEP and our Certified Water Operator until this problem is resolved and will take additional corrective actions, as needed. We anticipate resolving the problem as soon as possible and will inform you when you no longer need to boil your water or use alternate sources of water (bottled water). For more information: Contact: John Barrett, Superintendent of the Adams Fire District at (413) 743-0978 Ext. 13 or at PWS Name: Adams Fire District District PWS ID: 1004000 Date Distributed: August 22-23, 2018