5 Things You Need to Know about Protecting the Planet

For many of us, how our daily decisions impact planet health is just as important as how they impact our personal health. Choices we make, such as carpooling, using recyclable grocery bags, or choosing LED light bulbs, all have impact on the planet. With Earth Day celebrated worldwide later this month, it’s the perfect time to consider how our daily decisions impact planet health and what we can each do to make a difference.

#1: Carbon Footprint measures impact on the planet.

You’ve likely heard the term carbon footprint, which is a measure of the greenhouse gases (including carbon dioxide and methane) that are generated by our daily actions. Carbon footprint can be measured on an individual, a household, a company, or a food product as it is grown on the farm and travels to your table. High greenhouse gases contribute to global warming.

#2: Certain actions increase carbon footprint.

The four biggest ways to decrease carbon footprint and to fight for a clean environment are to lower the number of people on the planet, use cars less, travel less by airplanes, and eat more plant-based foods.

#3: Small changes over time add up to big results.

Decisions we make every day, when done consistently, can add up to big impact on planet health over time. For example, with spring in the air, consider line drying clothes outside or starting a compost bin in your back yard. For more inspiration, consider our 30 Ways to Take Care of the Earth.

#4: Earth Day is celebrated on April 22.

Started as an environmental movement more than 50 years ago, citizens around the world take action on Earth Day to raise awareness of planet health. Click here to learn more about local activities that may be happening in your area in celebration of Earth Day.

#5: Buehler’s cares.

As a part of our commitment to planet health, we are featuring displays of plant-powered foods in our stores during April. The plastic bags used in our stores are made from recycled materials. And don’t forget about our plastic bag recycling bins, available at the front of every store.

Working together, Buehler’s and our valued shoppers, we can make strides in protecting the planet, environment, and natural resources.

Act Now: Simple Steps to Healthy Living

by Healthy Living Consultants Annette Maggi, MS, RDN, LD, FAND and Shari Steinbach, MS, RD

We all aspire to live healthy lives.

Turning this aspiration into action is where the real work begins. While you’ve likely heard that it takes 21 days to build a new habit, there’s a bit more to it than that. Sticking with healthy lifestyle habits requires making these new behaviors easy for you to repeat. The actions need to be customized to your personal goals, the cadence of your days, and your personality. Sticking with new behaviors requires mindfulness and commitment. The good news is it’s all doable, and in honor of National Nutrition Month, we’re providing tips that help you create and stick to the healthy behaviors that are important to you.

Consider these tips for success in establishing health habits:

Focus on one goal at a time. While you may have a list of five or more actions you’d like to take, focusing on one at a time allows you to prioritize and increases the likelihood of repeating this behavior and turning it into part of your routine.
Remind yourself. If your goal is to choose a fruit or vegetable for every snack, put a reminder on the front of your refrigerator. If your goal is to walk more during the day, set a timer on your phone that reminds you to take a five-minute break to move.
Make it easy to repeat the behavior. Take advantage of the fresh cut fruits and vegetables at Buehler’s as a time-saving way to repeat your new produce snacking behavior. Put time to exercise on your daily calendar. Tack notes to your mirror as a reminder to take morning supplements.
Find a buddy. You’re sure to get out of bed early if your neighbor is picking you up for a morning workout. You’ll want to impress if you’re recipe sharing healthy ideas with a friend or family member. It’s also just a lot more fun to share the journey with a buddy.
Reward yourself. A job well done shouldn’t go unnoticed, and once you find yourself not even needing to intentionally think about your new healthy habit, find a way to reward yourself.

To provide inspiration as well as identify ways to repeat important health behaviors, Buehler’s Healthy Living team has curated the following ideas for our shoppers. Watch for in-store messaging and social media videos targeted at these suggestions.

More Fruits and Veggies – Yes, Please!

Half-plate habit – Make it a habit to fill half of your plate, or bowl, with fruits and veggies.
Cans on hand – Stock your pantry with a variety of canned fruits and veggies. Look for low sugar fruits that can be added to cereal, snacks and desserts and choose reduced sodium canned veggies to incorporate into soups, casseroles and side dishes.
Stocked freezer – Keep a supply of frozen fruits and veggies on hand. They have a long shelflife and you can use only what you need to help avoid waste. Frozen strawberries are great in a smoothie or frozen corn adds color and texture to your favorite chili.
Grab-n-go. Always have fresh fruits and vegetables in easy-to-grab places for quick snacks – a fruit bowl, sliced in the refrigerator, or in a trail mix.
Power of pre-prepped – Make fruit and veggies convenient by shopping the value-added section of Buehler’s produce department. You’ll find precut items for easy meal and recipe preparation.

Lean Proteins are the Way to Go

Go lean. When shopping at Buehler’s, choose pork and beef cuts labeled as “lean” or “extra lean.” For ground products, choose those 90% lean or higher.
Leave the skin behind. Choose skinless cuts of chicken and turkey and trim off any visible fat before cooking.
Center store solutions. While shopping the center store aisles at Buehler’s, select salmon and tuna canned in water as a perfect addition to lunchtime salads or as a high protein snack with whole grain crackers.
Choose plant-powered beans. While a good source of protein, beans also contain fiber, a combination that will make you feel full longer. With so many options to choose from (think pinto, garbanzo, navy, or black beans), beans are a pantry staple easily incorporated into quick meals.
Dig into dairy. Visit Beuhler’s dairy department for low-fat cheeses, yogurts and milks, all good sources of protein.

Supplements to Consider

NOTE: Your first step when considering supplement options is to talk with your healthcare provider. A supplement’s effectiveness and safety may depend on your individual situation and health.

Multi-vitamins – A multivitamin can act like an insurance policy, providing your body with the basic vitamins and minerals it needs. It can also help make up for the shortfalls that happen when you don’t consume what you need through foods.
Vitamin D – Since we protect our skin from the sun and get minimal sun exposure during the shorter days of winter, it is hard to get the vitamin D that many individuals need. Due to the increasing rates of vitamin D deficiency and the implications, supplementation is encouraged if optimal levels are not present in the body.
Fish Oil – A key nutrients many of us don’t get enough of is long chain omega-3 fats (found naturally in oily fish like salmon). Fish oil is rich in omega-3 fatty acids which include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), both important for heart health. If you don’t like fish, you may benefit from a supplement.
Probiotics – These good bacteria can be consumed through fermented foods (like yogurt) or in supplements, and they help provide a healthy balance in your digestive system. Research supports the benefits of gut health to your overall well-being including immune system support.
Calcium – Calcium is important for bone health throughout your life. Although foods are the best way to get this nutrient, calcium supplements may be an option if your eating habits fall short.

Practice Daily Health Habits

Add more daily movement. Planned exercise is great but also look at small ways to add more movement into your day. Taking the stairs, parking farther away from the store, walking the dog, and even house chores all benefit your muscles, bones, joints, brain, heart, and lungs.
Get more rest and less stress. Sleep is a powerful stress reducer. Try to follow a regular routine to calm and restore your body. You’ll see positive results like better concentration, an elevated mood, and improved decision-making.
Stay hydrated. Keeping hydrated helps to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Buehler’s has a wide range of better-for-you beverages to meet your needs.
Eat an energizing breakfast. A healthy morning meal supplies glucose to your body to boost your energy levels and alertness, while also providing important nutrients for good health. From whole grain cereals to eggs, Buehler’s has a variety of products to keep on hand to help you assemble a quick breakfast. On super hectic mornings, pick up one of our yogurt parfaits to go!
Enjoy more family meals. Eating meals as a family provides an opportunity for everyone to strengthen family bonds and build better relationships. Family meals can also lead to better self-esteem for children and offers parents a chance to serve as role models to set an example of healthy eating and polite table manners.

Buehler’s is Here to Support You!

Healthy Living shelf tags make it easy to find choices that fit your healthy lifestyle. Choose from gluten-free, vegan, organic, and non-GMO products in the Healthy Living sections of our stores.
We offer Healthy Living curated selections throughout our stores, such as our refrigerated cases of functional beverages.
Check out our library of Healthy Living videos including on gut health, tips for eating gluten-free, and one-pan meals.
Each month, Buehler’s focuses on a health theme. Look for in-store recipe displays and signage and listen for our Healthy Living intercom tips.
Our Healthy Living blogs offer advice from registered dietitians Shari Steinbach and Annette Maggi. Learn how to Show your Heart Some Affection, 5 Ways to Improve Gut Health, or Tips for Gluten Free Living.

Ways to Improve Gut Health

The human body is host to tens of trillions of microbes and the largest population of these live in the gut – our gut microbiota. The right balance of these healthy bacteria is vital to feeling your best every day. As studies on the microbiota expand, we are learning how closely gut health can influence our metabolism, immune system, cholesterol levels, and possibly brain functions.

The good news is there are lifestyle changes we can make that will help promote a healthy gut and improve our overall wellbeing. Understanding the effects that poor eating habits, lack of sleep and stress have on our gut health can empower us to take action and give ourselves a serious gut check. Here are 5 daily habits than can enhance the health of your gut:

Make fiber your friend

Make sure to eat high fiber foods at every meal. While all fiber is important for digestive balance, prebiotics are certain fibers that feed the healthy bacteria in your gut. Sources of prebiotics include onions, garlic, leeks, asparagus, soybeans, apples, bananas, beans, and lentils, oats, flax seed and wheat bran.  Follow these tips to ensure you consume plenty of prebiotics:

• • Incorporate prebiotic fruits and vegetables into daily meals.
  • Add ground flax and wheat bran when baking.
  • Incorporate 3 cups of beans into your meals each week. Try black bean tacos, lentil/bean soup, or chili with kidney beans.

Note: Adding more fiber to your diet may cause some initial gastric distress. To minimize this, gradually increase your fiber intake.

Add powerful probiotics to your meals

Probiotics, the healthy bacteria that live in your gut, can be consumed in certain foods. Choose fermented foods like yogurt, kefir, miso, kimchi, and kombucha. Look for options that contain at least 1 billion CFU of healthy bacteria like lactobacilli and/or bifidobacteria. It’s important to have a source of probiotics every day to gain the health benefits. Click here for a list full of gut nourishing options available at Buehler’s store and when shopping online at Buhlers.com.

Buehler’s yogurt parfaits are a convenient way to add probiotics to your daily eating habits. Visit our yogurt parfait case for a healthful meal or snack to go!

Forget the fad diets

Avoid diets that eliminate whole food groups. Diets should include diverse food choices, in moderation. Research is showing that the microbiota has a great range of needs that a diet with a variety of foods can help provide.

Get your ZZZZs and avoid stress

Not getting enough sleep can have unhealthy impacts on your gut health. Try to prioritize getting at least 7-8 hours of sleep per night and talk with your physician if you are having trouble sleeping. Lack of sleep can also lead to higher levels of stress which is hard on your entire body, including your gut. Try meditation, walking, diffusing essential oils, decreasing caffeine intake, laughing, or yoga to help relax.

Consider supplements

Adding a prebiotic or probiotic supplement to your daily habits may be a great way to improve your gut health. As mentioned, prebiotics provide “food” to promote the growth of beneficial bacteria in the gut, while probiotics are live healthy bacteria. It’s best to consult your healthcare provider when choosing a probiotic or prebiotic supplement to ensure the best health benefits. Buehler’s offers a wide selection of high-quality supplements

Learn more:

5 Tips to Make your Gluten-Free Lifestyle Delicious & Nutritious

If you follow a gluten-free lifestyle, you know that grocery shopping and meal preparation can often be frustrating. Searching the supermarket for the right products and coming up with easy, tasty meal options isn’t always easy. Let Buehler’s be your personal shopping assistant! Our stores strive to meet the individualized dietary needs of our shoppers and we provide expert advice along with an exciting selection of new and unique products that will add taste, nutrition, and diversity to your gluten-free meals. Whether you’ve just started following a gluten-free eating plan, or you’ve been going gluten-free for a while, we’ll help you make fun, flavorful meals that will satisfy both your taste buds and nutrient needs. Registered Dietitian, Shari Steinbach, provides the following tips to help you shop for and prepare tasty gluten-free meals that are delicious and nutritious:

Emphasize nutrient-rich choices

Start by loading your cart with fresh foods that are naturally gluten-free such as fruits and vegetables, milk, unprocessed cheese, meat, poultry, fish, eggs, beans/legumes, eggs, nuts and tofu. The next step is to search out gluten-free sources of grain such as rice, corn tortillas and grits. These foods can comprise the basics of your eating plan. Then it’s time to discover the wide variety of special gluten-free items available at Buehler’s like baking essentials, snack foods, condiments and more.

Explore the store

You don’t have to go on a lengthy scavenger hunt to find gluten-free products at Buehler’s. We make it easy by having Healthy Living sections and Gluten-free tags in a growing number of our locations and we are continually expanding our offerings with delicious new products. Each time you shop, select a few new gluten-free items to try. You’ll find a variety of exciting choices in the baking, snack, pasta and cereal aisles to name a few. We also have delicious options in our frozen and bakery departments.

Currently seven of our stores are set up with the Healthy Living tags and signs: Ashland, Orrville, Massillon, both Medina locations and both Wooster stores. We hope to expand the program to all 13 stores by the end of 2021.

Find your favorite baked goods and baking ingredients

Buehler’s has a large variety of options to choose from regarding these products so it’s just a matter of finding your favorite. Look for whole grain gluten-free breads and crackers, pasta made with brown rice or bean flours and flour blends that can be substituted equally for wheat flour. The new products in these categories offer more taste and better-for-you choices than ever before and Buehler’s is committed to making them available to our customers. You’ll find many of our favorites on our Gluten-Free Shopping List, and by seeking out the gluten-free tags in the Healthy Living section of our aisles.

Be a label reader

If you are unsure about a product fitting into your eating plan, be sure to check out the label. It will tell you if a product is made with gluten-free ingredients and can serve as a short-cut for finding the right foods. Click here for a list of ingredients to avoid. Some foods also have advisory statements, like “May contain wheat,” or “Made on equipment that also processes wheat.” Some companies use them to warn allergic consumers about a real risk in the processing of a food. On the flip side, you may see statements like “Made in a dedicated gluten-free facility,” or “Made on dedicated gluten-free equipment.” You will learn the ins and outs of label reading faster than you might think.

Stock up on easy meal components

One way to always ensure you have a quick and healthy gluten-free meal on hand is to customize your kitchen those products that help you easily assemble simple meals. Click here for a one-week menu planner featuring gluten-free products from Buehler’s in simple assembly meals.

Join our Dietitians as they discuss Gluten Free Tips!