Take a journey through the Health Smart program with our dietitian!
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Take a journey through
the Health Smart program
with our dietitian!
IN THIS
BOOK
Make the Community Corner
Twice a month, Rosae and team visits
a Pay-Less store to answer questions,
healthy choice.
sample recipes and assist customers
with product selections.
Here, Rosae answers the most
common questions from
Community Corner visits.
MEET OUR 4-5
What is Health Smart?
Inspired by the demand for healthy living, Pay-Less Supermarkets’ Health Smart program sought
to highlight and expand our selection of nutritious options. We took this concept even further by
Dietitian Store Tour
In this virtual store tour,
Rosae takes you through
adding education and fitness opportunities under guidance by our in-house Registered Dietitian. Rosae Calvo, RDN, LD the aisles of each department.
At Pay-Less, the Health Smart experience allows our customers to chagi, shop & save, cook, move, Learn important building blocks of a
& connect. Through Health Smart, we aim to reverse the trend of chronic disease and support Our Supermarket Dietitian is here to help you healthy diet, along with
recommended products to include in
overall wellness– to make the healthy choice an easier choice, for a healthier, happier community. make Health Smart choices in-store and in the
your shopping list.
kitchen. Her journey to earning the RD
What is a Registered Dietitian? credential includes: 6-13
Also known as a Registered Dietitian-Nutritionist (RDN), an RD is trained and qualified under • BS in Food Science & Human Nutrition,
University of Hawaii at Manoa Fitness Partnerships
national professional credentials to offer nutrition advice that meets individual needs. At We partner with local gyms to help
Pay-Less, our Supermarket Dietitian can help tweak your shopping list and modify meals to • Dietetic Internship, Queen’s Medical Center,
Honolulu, HI you get started on your healthy
help you navigate through weight loss, health concerns, food allergies and intolerances, fitness journey. See recommended fitness
needs, special diets, and more. • Dietetic Internship, Sodexo Services Guam
targets, and participate in
• Registration Examination for Dietitians a Health Smart activity to
To learn more and access our Health Smart services, visit: • Guam Board of Allied Health Examiners earn gym rewards.
www.PaylessMarkets.com/Community/Health-Smart.
Clinical Dietitian license
14-16
3-2-1 HEALTHY RESOLUTIONS
3 Resolutions for a Lifetime 2 Value-based Goals 1 Quote to Live By
“The future
1. Set health goals based on 2 Start with small changes 3. Don’t stop. Our body – our Sample value and goal-setting:
your values. We are that you can build upon. weight, blood pressure,
"I value family. My goals will focus on
motivated by our values. By
aligning health goals with
Instead of transforming
your diet or daily routine,
blood sugar, immune
system – doesn’t take a supporting them to be healthier." starts
the things that matter most
to us, we will feel more
focus on the small things.
Cook with olive oil. Switch
break during the holidays
or while on vacation, so
Goal #1: Cook a healthy meal
today,
motivated to stay on
course.
to low sodium soy sauce.
Add more vegetables to the
why should we? It’s easier
to maintain progress than to
for [my parents] every Sunday. not
dishes you already cook.
Take the stairs. All these
start over. Don’t be hard on
yourself, but stay practical.
Goal #2: Do a physical
activity with [my nephews] tomorrow.”
small changes will come Keep vegetables on your every Friday. Pope John Paul II
together to make a big plate, eat smaller portions,
difference. and make time for short
workouts.
2 PAY- L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 3
Ask Rosae!
What is Community Corner? Learn more: Have a question for our
Supermarket Dietitian?
Customers seeking nutrition advice can drop in on Download or view our community calendar Visit us during Community
our Community Corner. Once or twice a month, the online www.paylessmarkets.com, or pick Corner or leave a message
on the Pay-Less website in
Community Care team is available at a Pay-Less store to up in stores to see when Community Corner
the Health Smart section
offer product and recipe sampling, share tips and provide event is happening. under Community.
one-on-one nutritional counseling by request.
What’s the difference between natural and organic? I would like to get advice
Q&A with our Dietitian about my eating habits. Who
Organic: Natural:
Organic refers to the Unlike “organic”, there is no formal should I talk to?
Are all calories the same? drinks, they are considered “added way a food product is definition for “natural” and the way For specific recommendations, it is
sugars”. Added sugars are consid- farmed and processed. the term is used. Generally, brands
All calories, no matter the source, best to seek advice from a Registered
ered “empty calories” because they It is clearly defined and will label products as “natural” when
provide energy and can lead to Dietitian. Dietitians are trained to
increase calories without any added regulated by the USDA. they are made without artificial
weight gain when we have too much. apply nutrition science to individual
benefits. ingredients.
But certain sources are considered Organic standards include: restric- needs. The Registered Dietitian
“empty calories” because they How can I introduce healthy tions on pesticides, herbicides, and For a wide selection of organic prod- credential is regulated and requires a
provide energy without the benefits eating habits to my children? fertilizers; exclusion of Genetically ucts, visit our Pay-Less ONE location Bachelor of Science in nutrition from
of other nutrients. For example, a Modified Organisms (GMOs) and in Dededo. an approved dietetics program (at
Getting kids to eat healthy involves What is a healthy diet?
sugar-sweetened beverage may synthetic chemicals minimum), an accredited internship,
food familiarity, interactive experienc-
have the same amount of calories as USDA’s MyPlate above is a simple rep- View our “Organic Awareness” a registration exam, and continuing
es, and leading by example. Have Overall, organic farming supports
100% juice. Despite equal calories, resentation of a “healthy” diet. There
video on our YouTube channel. education.
vegetables and fruit available at meal the environment, limits exposure to
the 100% juice is still a better option is balance between different food
and snack time. Let your children undesired chemicals, and promotes
because it offers a good dose of Vita- groups, with vegetables and fruits
experience food in different ways, sustainability.
min C. Brown rice has about the same filling up half the plate. Portion control
beyond tasting. Have them join you
amount of calories as white rice, but is key, especially for grains/starches
in grocery shopping and cooking.
also provides fiber. Foods that have a and proteins. A variety of foods are
Be a role model to your children by
lot of nutrients are considered “nutri- eaten within each food group.
practicing healthy eating habits:
ent-dense”. Choosing nutrient-dense
foods over empty calories is key to Eat vegetables with your meals, snack What are healthy ways to lose
healthy eating. on fruit, and limit sugary drinks. Talk to weight?
them about why being healthy is im- A healthy approach to weight loss
Some foods, like fruits, have natural
portant to you as an adult, including involves portion control. At meal time,
sugar. When sugars, syrups, juice con-
centrates, and other sweeteners are
preventing disease and feeling your swapping out starches and proteins
Your all-in-one center for organic and natural
added to food, like in fruit-flavored
best. for vegetables helps cut calories. food and home products,
For example, swap out (at least) half SuperDrug and eduKitchen headquarters.
of your typical portion of rice with
riced cauliflower. Lettuce or seaweed Browse a selection of over 2,000 clean-label food and home
wraps can also be used
in place of tortillas or
products, organic produce, bulk nuts and dried fruit.
Our "educational kitchen"
bread. Foods that are is home to culinary
high in fiber, like beans, experimentation and
whole grains, and starchy exploration - local, flavorful
vegetables, can help you foods and healthy alternatives,
feel full. Daily exercise, meal inspirations and culinary
stress management, and tips. It’s a place where the
community can come together
getting enough sleep are
and chagi something new.
also important because
they affect metabolism Visit our website to view
and hormonal balance. and sign up for workshops.
Open 8am-8pm Daily | Located next to Dededo Pay-Less
View “Healthy Swaps”
on our YouTube channel.
4 PAY- L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 5
STORE TOUR
V E G E TA B L E S
Vegetables and fruit add a variety
Fresh
of colors, tastes, and textures to
your meals. Enjoy them raw or Get the most out of your vegetables.
See tips and benefits below.
cooked, alone or paired, whole,
»» Pair or cook greens and red/orange vegetables with
juiced, or dried– every form counts!
healthy fat to absorb more nutrients. Avocado, nuts, seeds,
Produce
and olive oil are great options.
»» Cooking helps some nutrients become more available
for our body. Eat both raw and cooked vegetables for a
healthy balance of nutrients.
»» Swap out rice, pasta, and bread for starchy vegetables for
more fiber, vitamins, and minerals.
Begin your health smart journey by eating more
Meal Prep: »» Starchy vegetables are good sources of potassium, which
vegetables and fruits. By adding fiber, vitamins, helps to control blood pressure.
Roasted Vegetables
minerals, and antioxidants, get the protection Recipe: paylessmarkets.com
»» The fiber in starchy vegetables slows digestion for a more
/Chagi/Health Smart.
your body needs for lifelong health. gradual rise in blood sugar.
»» For a quick & easy meal, cook potatoes in the microwave!
Here are some general guidelines: Dark leafy Poke holes around the vegetable
greens using a fork. Microwave for
»» Fill half your plate with vegetables and fruit with
Spinach, kale, chard, 8-10 minutes, or use the
every meal. romaine lettuce, “cook” feature on your
»» Pair greens with Vitamin C-rich foods, like fruit, to cabbage, boy choy and
microwave. Pair with tuna
absorb more iron. kangkong are packed
with nutrients,
and steamed veggies.
»» Always rinse before preparing or eating them including folate,
»» Eat a variety of colors to get protection from calcium and iron.
different plant chemicals (“phytochemicals”):
Massage raw
Red/Orange Yellow/Green Blue/Purple kale to reduce
Supports immunity, Fights cancer and Fights cancer and bitter taste
vision, heart health, inflammation, inflammation,
and skin health Supports eye supports heart
Try this recipe Eat more fruit
and skin health and lung health
for Sweet Fruits are nature's
Potato Salad fast food. Take
Easily identify Find the recipe on on-the-go for a
Dietitian-Approved our website under refreshing and
products on our ads Chagi/Health Smart. sweet snack.
and instore.
F RU I T S
R E
U H
O T
T RT
Fruits provide nutrients vital for health, such as
A
potassium, dietary fiber, vitamin C, and folate.
ST
»» Use fruits for your dessert choices or dessert toppings.
»» The sugar naturally found in fruit does not count as added
sugar.
»» Eat the skin! Most nutrients in fruit are found within or right
below the skin.
»» To ripen fruit, place in a paper bag with an apple or banana.
These fruits produce a gas that speeds the ripening process.
6 PAY- L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 7
STORE TOURS
FROZEN FOOD
Freeze We browse the dairy aisle
for calcium-rich foods
The option of buying frozen fruits and vegetables
is a convenient way to help fill in the produce gap.
»» Freezing makes it possible for us to enjoy seasonal foods Berry Blast
Breakfast Shake
& Chill
all year round.
then head to the frozen
»» Vegetables and fruits are frozen at their peak ripeness, • 1 Banana, ripe
section, where a wide • ½ cup Frozen berries
preserving their nutrients, so they are just as nutritious as
variety of convenience fresh-picked produce.
• ½ avocado
• 2 cups Fresh spinach
foods await. • 1 ½ cup soy milk
»» Save time with frozen fruits and vegetables, which
• 2 tbsp Peanut butter powder
don’t need to be washed and are available peeled, Directions:
chopped, and ready to cook or eat.
CALCIUM »» Healthier alternatives to some of your favorite foods
Combine all ingredients in a
blender.
Start on low speed for 30 seconds,
– including waffles, rice and pizza – are then blend on high for 1 minute,
conveniently available in the frozen section. or until smooth.
Regular calcium intake is important for people of all
ages to maintain strong bones.
eal.
»» Dairy products, like milk, yogurt, kefir, and cheese, are natural other m
e to save for an
roduc
sources of calcium. nused p
Freeze u
»» It’s recommended to have at least 3 servings daily. Many
calcium-rich foods, including non-dairy sources, can be found
in the chilled section.
»» Use this chart as a rough guideline on how much calcium you
should have.
AGE
1–3 years DAILY VA
LUE
4–8 years 700 mg
9–18 yea 1,000 mg
rs
19–70 ye 1,300 mg
ars
71+ years 1,000 mg
https://o 1,200 mg Plant-Based
ds.
Calcium-H od.nih.gov/factsh
ealthPro eets/
Milk
fessional For more protein and
/
growth, choose Soy or
Pea Milk.
For less calories and
weight control, choose
Yogurt Options Almond, Coconut, or
From dairy to Cashew Milk.
plant-based, full fat to
fat-free, there are many
For healthy fat and Citrus Power Breakfast Shake
fighting inflammation,
ways to enjoy yogurt and Ingredients:
choose Flax Milk. • 1 ½ cups spinach
get your calcium. • 1 cup orange juice*
• ½ cup almond milk • 2 tbsp almond meal
• 1 banana, ripe • 1 tbsp chia seeds
• ½ avocado • ¼ cup silken tofu*
• 1 ½ cups kale • ⅛ tsp ginger powder
Directions:
When using dairy-free alternatives, Combine all ingredients in a blender.
TIP
check the nutrition label for at least Start on low speed for 30 seconds, then blend
20% Daily Value Calcium per serving. on high for 1 minute, or until smooth.
*calcium-fortified
8 PAY- L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 9
STORE TOUR
Be sure to make half your
plate fruits and vegetables
Meat &
for a balanced meal.
P O U LT R Y
Seafood »» Poultry like chicken and turkey have
relatively lower levels of saturated fat
compared to red meat.
»» Go lean by removing the skin.
Great sources of protein and omega-3 fatty acids,
which are essential to building a healthy body.
Trim the skin off
Protein has many benefits. The body uses protein to repair, chicken and turkey Cook healthier by
to shave off calories baking, grilling or
build and maintain tissues. Protein is an important building
and saturated fat. broiling your meat.
block of bones, muscles, cartilage, skin, and blood.
But not all protein foods are created equal.
See Rosae's tips on choosing lean options
in this department.
SEAFOOD Learn nutritional
benefits and
cooking tips
»» Seafood can provide quality protein, healthy
during hands-on
fats and an abundance of nutrients. The
demos at the
Eat in more. omega-3 fats in salmon and other seafood
eduKitchen!
Opt for lean cuts Try this recipe for products are considered “healthy fats”.
of meat. Look for Herb-Brined Pork
words like round, »» Omega-3 fats support heart health by raising
Tenderloin
loin or sirloin on Find more recipes on our
good cholesterol and fighting inflammation. What are
the package. website under
»» While omega-3s in seafood are considered omega-3s?
Chagi/Health Smart.
the most beneficial fats, plant omega-3s in
walnuts, Chia seeds, and flaxseed also help
fight inflammation.
Eat at least
8-10 oz. of
PORK omega-3-rich
BEEF seafood a week.
»» Look for pork tenderloin and center cut
»» Trim off as much fat from meats as you pork chops for lean options.
can before cooking. See our recipe
»» Pork tenderloin is just as lean as online for
»» “Grass Fed” meats may have a leaner fat skinless chicken breast. Salmon Patties.
profile and other nutrients than regular Find more recipes on our
»» Pork is a good source of B vitamins,
grain-fed meat. website under
zinc and potassium. Chagi/Health Smart.
10 P A Y - L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 11
STORE TOURS
BEANS
Grocery
Stock your pantry
with wholesome
foods low in » Beans are a rich source of plant-based
sodium and sugar. protein and are also a great source of
fiber, iron and folate.
» Beans have prebiotics, which feed
good bacteria in our digestive system. This recipe
WHOLE GRAINS for Vegan Chili is
loaded with protein.
OILS Find the recipe on our website
under Chagi/Health Smart.
What is a grain? Any food made from wheat, rice,
oats, corn, barley or another cereal grain is a grain Bran
»» Instead of going fat-free, it’s important
product. Bread, pasta, oatmeal, breakfast cereals, to cook and eat with healthy fats.
tortillas, and grits are examples of grain products. »» Healthy fats provide antioxidants, help
Endosperm the body absorb nutrients, and protect
»» While refined grains like white rice/bread
against disease.
only contain one part of the grain, whole grain
contains all three parts of the grain. »» Choose the right cooking oil:
Extra Virgin Olive Oil - For non-cook sauces,
»» Look for the word “whole” when selecting
dressings and low-medium heat cooking
whole grains. “Multi-grain” and “wheat” are Germ Light Olive Oil or Avocado Oil -
not the same as whole grain. For high-heat cooking
»» Stock your pantry with wholesome foods low. Virgin Coconut Oil - Replace butter in baking
in sodium and sugar.
Avocado Toast CANNED VEGGIES
Full of flavor,
fiber and
healthy fats. Canned produce has a longer shelf life and is a
great way to get a wide variety of produce not
oa
available in a fresh form.
in
»» Vegetables: Choose “No Salt Added” or “Low
ke C mp se
sw qui ro rb ex
o
Sodium” options, instead of “Reduced Sodium”
ho
u
l
,
ot nd ce
ee no wn s
or “Less Sodium”. If not available, drain and rinse
C
t p a a ri
rfo o d
o
a
o.
C
e veggies to reduce overall sodium content.
sup
at
b
i ng » Fruits: Select fruit canned in “100% Juice” instead
li
az of “Syrup”.
q
m Try Quinoa
ea
Fried Rice
th
Find the recipe on
our website under
Chagi/Health Smart.
Sprouted grains The fiber and Good option for
are easier to digest protein in quinoa those who have
and make nutrients and other whole Celiac disease or
more available for grains help keep follow a gluten-free
our bodies. you fuller longer. diet.
12 P A Y - L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 13
Health Smart Fitness
Partnerships
Fitness
Pay-Less Health Smart partners with local gyms
to help you get started on your fitness journey! At Steel Athletics we know that people come in
Participate in a Health Smart activity to earn gym all shapes and sizes but all have the potential
rewards. Members from select Fitness Partners* to be great athletes. Our goal is to make you
feel comfortable in your own skin by embracing
can also present gym membership cards at Pay-
who you are, adopting a healthier lifestyle, and
Less ONE to receive a 10% discount off natural / loving the person you see in the mirror.
organic products. *Excludes Hagåtña Dojo. Come train with us.
Tamuning 682-7294
Nutrition is just one of several factors involved in weight management. Exercise 643 Chalan San Antonio, Tamuning, Guam
burns calories and raises metabolism. It takes 3,500 calories to burn 1 lb. of fat.
This is more easily achieved by the combination of eating less and exercising,
rather than just doing one or the other.
150 minutes of moderate-intensity activity
Benefits each week (30 minutes, 5x per week).
Choose activities that you enjoy.
»» Lower blood pressure & blood sugar
Resistance Aerobic sessions Paradise has a goal to make a difference Custom Fitness is a functional fitness
»» Strengthen bones
training at least at least 10 in the communities they serve by helping facility offering consumers a wide variety of
»» Improved sleep quality people change their lives through health and professional health and wellness. Services
twice a week. minutes.
»» Maintain a healthy weight fitness each and every day. include rehabilitative services by an in-
Agana 475-2100 house physical therapist, personal, team and
»» Reduced risk of diseases, including heart sport-specific training, corporate wellness,
213 Chalan Santo Papa
disease, stroke, certain types of cancer, nutritional advice and CrossFit.
dementia, type 2 diabetes, depression Dededo 635-2100 Hagatna 989-0436
118 East Marine Corps Drive, Ste 102 185 Dulce Nombre De Maria
S PONS ORED AD
Our mission is to instill health and fitness in At Synergy Studio, the staff is fueled by passion
the mindsets of our members – the holistic and committed to providing the latest in
approach. We are dedicated to educating our fitness and wellness to our island community.
members. It’s the key to a successful health Everyone is welcome, for Synergy is your space
and fitness plan. With these educational and your studio, where Wellness meets Fitness.
tools, members can achieve their goals. Hagatna Studio 472-SNRG (7674)
Dededo 687-4229 Across the precinct
190 West Marine Corps Drive East Hagatna Studio 472-SNRG (7674)
Dededo Plaza, Units #1 & #8 East Marine Corps Drive
Since 1996, the Guam Kyokushin Karate
Organization is the only dojo on Guam to use
certified instructors who use the latest training
SAVE March 24, 2019 methods out of Japan’s Kyokushin headquarters. Unified wants to help you achieve what
the DATE! Learning the art of Kyokushin Karate will fitness means to you. Their goal is to teach
empower you to become disciplined and strong you the most effective and safest ways to
in mind, body and spirit. get you where you want to be and make
sure you have fun while doing it.
Hagatna 777-6438
A3 Perez Building, Hernan Cortez Avenue Tamuning 969-8641
147 ET Calvo Memorial Parkway
This year will include a new Strider’s
Kids Bike addition for kids ages 2-5! visitguam.com | info@visitguam.org
14 P A Y - L E S S S U P E R M A R K E T S Pay-Less Supermarkets | PaylessMarkets.com 15
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