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!
Take a journey through
the Health Smart program
    with our dietitian!
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
Take a journey through the Health Smart program with our dietitian!
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
Take a journey through the Health Smart program with our dietitian!
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
Take a journey through the Health Smart program with our dietitian!
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
Take a journey through the Health Smart program with our dietitian!
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
Take a journey through the Health Smart program with our dietitian!
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
Take a journey through the Health Smart program with our dietitian!
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
Take a journey through the Health Smart program with our dietitian! Take a journey through the Health Smart program with our dietitian!
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