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Ways to Impove Gut Health

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:

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Pork and Sauerkraut

Join Chef Ben as he demonstrates how to make delicious Pork and Sauerkraut!

 

Pork and Sauerkraut

INGREDIENTS

  • 6-8 # Pork Butt (Shoulder Roast)

Dry Rub

  • 1 Tbsp Dry Mustard
  • 1 Tbsp Kosher Salt
  • 1 Tsp Black Pepper
  • 2 Tbsp Brown Sugar

Additional Ingredients

  • ¼ Cup of Oil
  • 1 Large Yellow Onion, Sliced
  • 4 Garlic Cloves, Smashed
  • 2 Apples, Sliced
  • 4 Whole Bay Leaves
  • 2 Cups of Chicken or Beef Stock
  • 1 Bottle/Can of Beer (Lager or Pilsner)
  • 2 Lbs of Sauerkraut

INSTRUCTIONS

  1. Mix together dry rub ingredients.
  2. Even coat the pork butt with the dry rub.
  3. Heat a saute pan over medium/high heat, add oil and sear the pork on all sides.
  4. Place into the slow-cooker.
  5. Place onions, garlic, apples, stock, bay leaves, and beer around the pork in the slow cooker.
  6. Top with sauerkraut, and turn on low for 8-10 hours or until the pork is tender and pulls apart.

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RECALL: Lean Cuisine Baked Chicken

RECALL: Lean Cuisine Baked Chicken 8.63 oz.

  • Date of recall: 12/21/2020
  • UPC code(s): 13800-16689
  • Batch Code: 0246595911 AND Best By OCT 2021
  • Manufacturer of item: Nestle Prepared Foods
  • Toll free number of manufacturer for information & questions: 800-993-8625
  • Reason for recall: potential presence of white plastic

PLEASE return products to any Buehler’s location for a refund or replacement

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RECALL: Perfect Pasta, various products

Perfect Pasta recall on various meat and poultry products

  • Date of recall: 12/22/2020
  • UPC codes: see table
  • Lot codes: Best by 12/1/2019 through 12/18/2021
  • Manufacturer of item: Perfect Pasta
  • Toll free number of manufacturer for information & questions: 630.543.8300
  • Reason for recall: items produced without the benefit of federal inspection

PLEASE return products to any Buehler’s location for a refund or replacement

 

Product

Pack / Size

UPC

RAVIOLI MEAT

10/12 oz.

097137203152

TORTELLINI MEAT

10/12 oz.

097137203299

RAVIOLI BEEF

7/24 oz.

097137307850

RAVIOLI BEEF TOASTED BITES

6/12 oz.

097137308000

RAVIOLI SAUSAGE TOASTED BITES

6/12 oz.

097137307980

RAVIOLI ITALIAN SAUSAGE

7/24 oz.

097137306648
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Holiday Seafood Specials

Buehler’s Seafood Department has great specials for the holidays!

Check out the items in our December 16 – 29, 2020 ad.

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Schmacon Recipes – Beef Bacon Rules

Wake up and smell the beef bacon!

Bacon lovers! Enjoy the bold taste of Certified Angus Beef® brand Beef Bacon by Schmacon. The hearty strips of beef are made without any added nitrites or nitrates.

Scmacon, your new favorite pork bacon alternative, is now available at Buehler’s! It is made with the premium beef you know and love.

Schmacon crisps quickly and delivers a smoky, sweet, beefy flavor. It is satisfying in ways that only beef can be. It is whole-muscle beef, smoked and glazed with less fat, less calories and less sodium than pork bacon. It also cooks in half the time of pork bacon.

Great as a side on a breakfast plate, or as a unique addition to your favorite recipe, pick up a package of Schmacon in our Meat Department today!

 

Try these Schmacon Recipes

 

Schmacon Waffles Napoleon

 

INGREDIENTS

1 waffle cut in half
1 oz. whipped cream
1 oz. maple syrup
Powdered sugar
3 slices crisped Schmacon

 

INSTRUCTIONS

  1. Prepare waffles according to instructions.
  2. Layer waffle, whipped cream, waffle, Schmacon.
  3. Then top with fruit if desired or just powdered sugar and syrup!

 

Schmacon™ Rockstar Burger

Serves 2-3

INGREDIENTS

Burger:
1 lb ground chuck beef
3 slices crisped Schmacon, chopped
1 Tbsp Worcestershire Sauce
1/2 tsp chili powder
1/2 tsp garlic powder
1/4 teaspoon salt
1/8 teaspoon pepper

Toppings:
6-9 slices crisped Schmacon
2-3 Fontina
cheese slices
Grilled onions
Red leaf lettuce

Tomato, thinly sliced

Sriracha mayo:
1/2 tsp Sriracha sauce
2 1/2 Tbsp mayo

Brioche Bun or other

INSTRUCTIONS

  1. Prepare Schmacon, crisping them to package directions.
  2. Mix Sriracha mayo ingredients and set aside. Mix ground chuck beef, and all burger ingredients.
  3. Form into (2) 1/2 lb or (3) 1/3 lb burger patties.
  4. Grill or pan fry onions until browned.
  5. Grill burgers until desired doneness and/or juice in burgers run clear.
  6. Top each burger with two or three slices of crisped Schmacon. Add other toppings as desired.

Enjoy, you’re a Rockstar!

 

Schmacon™ Crusted Atlantic Salmon over Lemon Avocado Jus

Serves 1

INGREDIENTS

4 strips Schmacon
1 – 6 oz. salmon filet
2 lemons
1 Hass avocado (ripe), sliced
1 oz. canola oil
1 Tbs. salt and pepper
1 egg yolk
2 oz. cold water

INSTRUCTIONS

  1. Whisk water and egg yolk together.
  2. Lightly brush salmon filet with egg mixture adding a pinch of salt and pepper.
  3. Lay Schmacon strips side by side on a cutting board and place salmon in the center.
  4. Wrap Schmacon around salmon.
  5. Brush with egg mixture once more.
  6. Heat oil in pan over medium high heat until just beginning to smoke.
  7. With metal spatula, carefully set salmon in oil with smooth side down.
  8. Turn when Schmacon begins to brown, approximately 3 minutes. Carefully turn over and cook for 4 more minutes.
  9. Remove salmon and place on plate to rest.
  10. Pour oil out of pan and squeeze lemon juice into pan, not over heat, adding salt and pepper.
  11. Add avocado into pan with lemon juice and heat over high heat for 20 seconds.
  12. Remove liquid and avocado onto plate.
  13. Slice salmon in half and place on avocado.
  14. Garnish with fresh herbs.

 

Recipes courtesy of Scmacon

MORE SCHMACON RECIPES

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Buehler’s announces holiday bonuses for all eligible employees

Buehler’s Fresh Foods announces holiday bonuses for all eligible employees

Buehler’s Fresh Foods announces that it will be giving over $740,000 in holiday bonuses to all eligible hourly and salaried employees as a token of its appreciation for employees that continue to work hard during the COVID-19 outbreak.

“Considered essential workers our employees continue to amaze and inspire as they show up every week, perform their jobs and keep food on everyone’s plate” said Dan Shanahan, President and CEO of Buehler’s Fresh Foods. “We are pleased to be in a position to give these holiday bonuses”.

The bonuses will be paid to employees on Thursday, December 17th. All seasonal, part-time and full-time employees are eligible for the bonus as long as they are actively working through the pandemic and also have been employed for at least 90 days at Buehler’s.

This is the second initiative taken by Buehler’s this year to provide its employees with some financial relief during the pandemic. Buehler’s is grateful to be able to support its employees as they continue to serve our communities in these uncertain times.

About Buehler’s Fresh Foods

Buehler’s Fresh Foods grocery store was founded in 1929 by E.L. Buehler and his wife, Helen. The family moved the business in 1932 to Wooster, and, after four generations, grew to 13 stores serving the northeast Ohio market. In 2017, Buehler’s became an ESOP (employee stock ownership program) with the belief that selling to their own employees was the best way to assure the continuation of the innovative and creative spirit which made the chain a benchmark for independent grocers.

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Prime Rib Roast

Join Chef Ben as he demonstrates how to make Prime Rib Roast!

 

 

Prime Rib Roast

 

INGREDIENTS

4 Lb CAB Prime Rib Roast

1 Tbsp Kosher Salt

1 Tsp Black Pepper

1 Tbsp Minced Garlic

 

INSTRUCTIONS

Preheat oven to 425 degrees.

Cut out and remove bone from the rib roast and set aside.

Season roast with salt, pepper and garlic evenly.

Using butcher’s twine, tie the bone back onto the roast prior to roasting. This will impart more flavor into the roast.

Place onto a roasting rack to elevate the roast and place into the oven to sear for around 30 minutes.

Once roast is seared, turn down the oven to 325 degrees and continue to cook until the middle reaches a temperature of 120 degrees. This will keep your roast in the rare to medium rare range.

Take out of the oven and let rest for a minimum of 10 minutes to seal in the juices.

Remove bone, slice and serve.

You can roast the rib roast for longer if you prefer your roast to be medium or higher. Roast to an internal temperature of 130 degrees for medium.

 

Creamy Horseradish Sauce

 

 

INGREDIENTS

 

1 ½ Cups Sour Cream

4 Tbsp Horseradish

1 Tbsp Sugar

½ Tsp Salt

 

INSTRUCTIONS

 

Place all ingredients into a mixing bowl.

Whisk to combine.

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Stuffed Peppers

Stuffed Peppers

Stuffed Peppers Recipe

  INGREDIENTS 6 bell peppers, assorted colors Tbsp cooking oil 1# of ground beef 2 cloves of garlic, chopped 1 small yellow onion, small dice 1 jar of red sauce or marinara sauce (32 oz) ½ Tsp salt ¼ Tsp black pepper 2 cups of cooked white rice 2 cups of shredded mozzarella cheese INSTRUCTIONS

  1. Preheat oven to 350 degrees.
  2. Top and deseed peppers.
  3. Place peppers into a baking pan and cover with foil.
  4. Bake peppers for around 15 minutes or until starting to become tender. Remove from the pan and set aside.
  5. In a sauté pan, place oil and ground beef. Cook beef over medium heat.
  6. While meat is cooking, and about halfway finished, add the onions and garlic to the pan and finish cooking. The onions should be mostly translucent when you are done cooking the meat.
  7. Add ½ of the jar of red sauce, rice, salt and pepper to the meat mixture and mix thoroughly to combine.
  8. Pour the second ½ of red sauce into the baking pan on the bottom.
  9. Stuff the peppers with your mixture and place into baking pan on top of sauce.
  10. Top the peppers with the mozzarella cheese and cover with foil.
  11. Bake the peppers for 20 minutes, then remove the foil and bake for an additional 10-15 minutes to achieve color on the cheese, and ensure the peppers are heated to 165 degrees in the middle.
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Healthy Holiday Tips

 

 

Shari and Annette share some Healthy Holiday Tips & Gift Basket ideas.

 

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