Author: Michelle Stewart

Posted on

Shop healthy on a budget

With a little know-how and advanced planning, you can enjoy nutritious foods while sticking to a tight budget.

Plan Around Sales

The key to smart, budget-friendly grocery shopping is planning ahead. Plan meals around fresh produce, lean protein foods, and low-fat dairy items that are on sale and in season to save money while eating healthy.

Check store sale flyers and available coupons on the same items for additional savings. Compare national brands and private store labels for the lowest price. Once you’ve identified sale items, incorporate them into simple meals; baked, grilled, or broiled lean meats or fish served with vegetables and whole grains are delicious and healthy with few added ingredients. Also, use the unit price to compare costs between different-sized packages of the same product.

Create a Shopping List

Use your weekly eating plan to create a master grocery list and stick to it. Prioritize your food dollars for nutrient-rich vegetables, fruits, low-fat dairy, lean protein foods, and whole grains. To keep your grocery list from growing too long, prepare meals that include similar ingredients throughout the week.

In the Produce Section

When it comes to fresh vegetables and fruits, shop seasonally. Local, seasonal produce is at its peak flavor and is generally more abundant, so it’s usually sold at a lower price.

Frozen or Canned Alternatives

If the produce item you want isn’t in season or doesn’t fit in your budget, consider purchasing it frozen or canned. Fresh, frozen, canned, or dried fruits and vegetables can be good for you. Canned fruits and vegetables are picked at peak freshness and can be just as nutritious as fresh foods because canning and freezing preserves many nutrients. Canned and frozen foods offer an alternative to fresh and may be more budget-friendly. Be sure to check the ingredients list to avoid items with added sugars or salt.

At the Meat Counter

Consider purchasing a larger quantity of meat that is on sale and preparing enough for two or more meals. Enjoy leftovers later in the week or freeze for future use. Because meat is often the highest-dollar ingredient in a recipe, consider planning meatless meals a few nights each week, or try replacing half the meat in dishes such as chili, meatloaf, or burger patties with beans, finely minced mushrooms, or chopped vegetables. Incorporating more non-meat proteins, including beans, nuts, and eggs, can be cost-effective and nutritious.

Whole Grains and Dry Goods

Whole grains and dried beans are generally inexpensive and are an easy way to get more nutrition for your buck. Stock up on these nonperishable items when on sale or take advantage of the bulk bin by purchasing only the amount you need. Dried beans, peas, and lentils are great options to keep on hand. You can buy in bulk, prepare ahead of time, and then freeze so you always have protein and fiber-rich foods on hand.

Reduce Waste

Once you’ve done your shopping, make the most of your food spending by cutting down on waste. Plan to use highly perishable items — such as fish and seafood, salad greens, berries, and fresh herbs — early in the week, and save more hearty items for later in the week. Enjoy leftovers for lunch or create new meals from leftover ingredients. Cooked meat and vegetables can be revamped as a filling for a casserole, frittata, or soup.

Posted on

Make the most of your day, starting with BREAKFAST

You can build the foundation for a winning day by simply starting the day with breakfast. I know you’ve heard it before, and it’s true, breakfast is the most important meal of the day. If you are grabbing your house keys and heading out in the morning without eating, trying to save time or calories, you are squandering the savings. By skipping breakfast, the fuel that your body and brain need to get started and help you focus on high performance, or simply focus, is missing. The effort to save calories by skipping a meal cancels out because by midday you’re pretty hungry and are more likely to eat more and consume more calories than you wouldhave if you had started the day with breakfast.

When you wake up in the morning, your body has been fasting — going without food during the hours while you were sleeping. Breakfast “breaks the fast”; it provides the body and the brain with the energy needed to function. If you start the day without the needed energy, the results are like trying to drive your car without gas — think of your body as your vehicle.

Studies show that when adults and children eat breakfast, it is easier for them to concentrate, they are more productive, and they have better problem-solving skills. In short, skipping breakfast may result in poorer performance — it may appear that they are not very bright.

Breakfast also aids in eating adequate amounts of the vitamins and minerals recommended for a healthy lifestyle. If you eat breakfast, you are more likely to control your weight and eat less fat and cholesterol. The following are key ingredients for a healthy breakfast:

  • Whole-grain rolls, bagels, cereals, low-fat bran muffins, English muffins, Melba toast, and crackers
  • Low-fat protein such as peanut butter, almond butter, Nutella® spread, Canadian bacon, low-fat mozzarella cheese sticks, turkey bacon and sausage, scrambled egg whites or an egg-white omelet, hard-cooked eggs, or vegetarian protein items
  • Low-fat or fat-free dairy foods such as fat-free milk, Greek-style low-fat yogurt, cottage cheese, and natural cheeses
  • Fruits and vegetables including fresh or frozen items, 100% juice beverages without added sugar, and fruit or vegetable smoothies.

If you’ve been a “breakfast skipper,” try these tactics to help ease this important meal into your day. Here are some tips for making this meal a little easier to get on the table (or in your hand on the way out the door):

  • Prepack to-go bags the day before a crazy morning. Include a zip-top plastic bag of granola; add a hard-cooked egg, low-fat yogurt, and a handful of grapes just before you leave.
  • Have a smoothie. Just make sure to add some protein, like yogurt, whey protein powder, or tofu, to keep you satisfied longer.
  • Make quick and healthy breakfast sandwiches with frozen waffles (toasted), peanut butter, and sliced banana.
  • Set foods aside the night before; cut up fruits, pour cereal, or prepare mixtures for baked or scrambled eggs.
  • Consider steel-cut oats for a super-healthy and convenient meal. Combine the oats and water, bring to a boil, remove from heat, cover, and let sit overnight. The next morning, you just have to reheat them.
  • Use your microwave. Most hot cereals have microwave instructions. Mix the cereal with liquid and flavorings, pop it in the microwave, and finish dressing while breakfast cooks itself.
  • Keep your freezer stocked with frozen waffles and healthy breakfast burritos.
  • Don’t think of berries as an extravagance. They’re outrageously good for you, and they dress up a bowl of cereal.
  • Prepare hard-cooked eggs in advance. Hard-cooked eggs in the shell can be stored in the refrigerator for two to three days.
  • Always keep a bowl of fresh seasonal fruits available for the easiest grab-and-go.

Adding breakfast to the day is easy. Just make a few adjustments to your schedule, plan ahead, and grab-and-go with one of these simple breakfast choices.

Takeaway: Breakfast is the most important meal. If you get started with breakfast, you are well on your way to jumpstarting the day with optimum energy.

Posted on

Dietitians View: Bitter is better

When asked about flavor profiles it is rare for folks to respond enthusiastically that they “love bitter.” Bitter is one of the basic tastes that our taste buds identify along with sweet, salty, and sour. An affi nity for bitter is infl uenced by several factors including taste experiences, culture, and environment.

Bitter plays two roles—it can signal toxins and something that is dangerous to consume and it can also serve as a stimulant for the appetite and as an aid in digestion. Bitter foods can protect against illness and contribute to good health.

Vegetables that you’ll fi nd on the bitter list include Arugula, Brussels sprouts, and Kale. Arugula has a peppery, somewhat mustardy flavor that has long been popular with Italians. It has become increasingly popular in the United States.

Most often it is served raw, however, arugula can be sautéed to serve as a cooked vegetable. It is low calorie and a good source of Vitamins A, C, K and folate. It also contains iron and calcium and is a good choice to provide plant-based iron in your diet.

This green is high in glucosinolates which de-toxify the body and fight cancer. It is also high in antioxidants which strengthen the immune system and can prevent damage to the body’s cells.

Brussels sprouts are a member of the cabbage family. They’re now trendy and are often prepared roasted, which brings out a sweeter somewhat nutty flavor. Roasting reduces the sulfurous odor and bitter taste which many people dislike. They are good for you. They are low in calories, provide protein and are high in Vitamins C and K. They also contain Vitamin A, B-vitamins, folate, potassium, and fiber. This vegetable also contains glucosinolates and antioxidants, and can aid in reducing cholesterol.

Kale fans love this popular bitter green. It appears throughout the supermarket from the fresh produce aisle, to deli-counter prepared salads, to the snack aisle as kale chips. Kale is low calorie, contains protein and fiber along with Vitamins A, C, and K. It also contains folate, phosphorus, potassium, and calcium. Kale contains a small amount of good fat—an omega-3 fatty acid.

Kale, however, can interfere with blood thinners due to the amount of Vitamin K it contains. It also can suppress thyroid function in some people.

Although we’ve focused on bitter, I also wanted to share info about a food we typically see at the end of the meal: Chocolate. Chocolate is produced from cocoa beans which are naturally bitter and astringent. The more cocoa solids the chocolate contains, the more bitter and astringent the chocolate flavor with higher antioxidant content. Cocoa beans are rich in plant nutrients called flavonoids.

The amount of cacao beans and flavanols can vary. Bittersweet or dark chocolate contains the most generous amounts from higher cacao content chocolate. Dark chocolate can help lower blood pressure and maintain healthy arteries that are relaxed and flexible, thus increasing blood flow.

This bitter sweet can have a positive effect on heart health, reduce insulin insensitivity and lower the risk of diabetes. Dark chocolate can also increase the feeling of fullness which can reduce cravings for sweet and salty foods.

I’ve just touched on a few bitter choices, remember it’s important to eat a variety of foods and be mindful of all things in moderation.

Take Away: Include bitter foods in your diet; they stimulate appetite and digestion, can protect against illness and are an aid to good health.

Posted on

Fresh produce offers health in seasonal colors

With the arrival of the end of the year holidays, I get the impression that my clients think they have a pass on doing the right thing. Not! I know there is  plethora of tempting edibles at every gathering, at homes, and workplaces.

But one of the best things about this time of year is the colorful and nutrition filled fresh produce. It’s as if Mother Nature selected the season’s bounty to fit right in with the traditional holiday colors of red and green.

Radishes

Though red radishes are the most popular, they also come in rose, purple, lavender, and white. The popular variety in red and white could easily be considered the Santa Claus vegetable.

With a few swift slits of the paring knife, these orbs become the focal point of a vegetable tray. They look good, and they are good for you. The radish is low in calories, and high in vitamins A and C.

Radishes are a good source of vitamins and minerals. The vegetable’s high water and fiber content aids in digestion and makes it an excellent detoxifier.

Radicchio 

This colorful veggie looks like red cabbage with deep red or magenta leaves and white veins. Its flavor is spicy, with a hint of bitterness. It adds a stunning  pop of color to salads, and vegetable trays. You can also spread radicchio’s leaves with hummus, dips, tuna, or shrimp salad instead of crackers. It is a good source of antioxidants, contributing to overall health and wellness. The veggie is also high in fiber, as well as vitamins C and K, which promotes bone health. It contains magnesium which helps build strong bones and teeth, and potassium which plays a positive role in regulating blood pressure.

Beets 

Red beets are available year-round and can be served roasted, steamed, pickled, or in juice. This vegetable is in the same family as spinach and Swiss  chard. Beets are a good source of heart healthy folate and potassium. They also contain energy producing carbohydrates, antioxidants manganese and vitamin C; they are a good source of digestive-supportive dietary fiber, along with magnesium, iron, and phosphorus.

You can intensify the color of beets by adding lemon juice or vinegar while cooking for a brighter color. Baking soda will cause them to turn a deeper purple. Add salt after cooking, because it can blunt the color.

Red Swiss Chard

This leafy green, also in the vegetable family with beets, is stunning with its magenta stalk and veins surrounded by textured deep green leaves.

Swiss chard is an excellent source of bone-building vitamin K, manganese, and magnesium; it is high in antioxidants vitamin A, vitamin C, and vitamin E. It contains potassium and iron, is a good source of fiber and B vitamins including folate which is good for a healthy heart. Swiss chard can be included in salads and sandwiches or as a hot vegetable. To maximize the nutrients, quick cooking such as sauté or steaming is best.

Whether seasonal festivities or year ‘round, these “reds” are vegetables to dish about; they are fabulous looking, great of these to your menu and you’ll be one nutrition-savvy hostess/host serving great dishes that are nutrition rich.

Take Away: Festive occasions can be enjoyed without shelving your plan for good health. Make wise choices and try to opt for colorful fruits and vegetables. Plenty of fruits and vegetables will go a long way toward keeping the calories down and nutrition up.

Posted on

Holiday tips to manage diabetes

November is National Diabetes Month, and the Center for Disease Control reports that 29.1 million people, diagnosed and undiagnosed, are challenged with this disease in the United States. As a Certified Diabetes Educator (CDE) I focus on wise food choices throughout the year. As the holiday season unfolds, I want to give people the tools to eat well and wisely.

In planning menus and choosing items from those often served at holiday meals, diabetes can afflict the meal planner as well as those dining at the table.As the host or hostess, it is important to include options for those who may have challenges with what some folks dismiss as “just a little sugar.” In putting together a menu of traditional dishes, which tend to be carbohydrate heavy, remember that to control diabetes it is essential to manage carbohydrate intake. Carbohydrates are necessary nutrients that are the fuel for energy— however if diabetes is a factor, carbs must be monitored. Carbohydrates are starches, sugars, and fiber. Now let’s look at some of the dishes typically found on the Thanksgiving menu.

Michelle Stewart

Snacks and Appetizers:
These often include cheese and crackers, dips, or cocktail-size frankfurters. Good- for-you options to substitute are fresh vegetables in place of salty snacks such as chips or pretzels. Limit the cheese, which can be high in fat and calories, and ditch the baby frankfurters for lean lunchmeat rolled in lettuce leaves.

Side Dishes:
Folks do love potatoes — mashed, scalloped, or sweet. It is not the potato itself that gets the bad rap; it’s the additions of butter, cheese, milk, sour cream, and other goodies. If making potatoes, opt for low-fat milk or plain Greek-style yogurt in place of cream and sour cream. If sweet potatoes are on the list, cut back on the amount of butter, sugar, and marshmallows. Sweepotatoes are a real power food, but if pairing the sweets with the previous list, the power punch is knocked out! Include roast or steamed green vegetables, baked squash, and a tossed green salad.

Now turkey stuffing is in the side-dishcategory — this too can be more wholesome if you use a little less butter or margarine, use sodium-reduced broth, and whole grain bread or brown rice, depending on the type of stuffi ng you are making.

 

Main Dishes:

Turkey is the star attraction on most tables, however, it can also be joined by ham or roast beef. These are protein foods without any carbohydrates. Limit servings to 3 to 4-ounce portions. If turkey is your main-dish choice, go for roasted turkey and not deep- fried. Choose turkey breast and remove the skin. If gravy is on the must-have list, limit to a couple of tablespoons or half a ladle of gravy.

Dessert:
I know this is where so many slip up. Don’t deny yourself dessert, choose half-size portions, forgo caramel, chocolate, and whipped toppings. If eggnog is in the picture, pour a juice-size glass or make the beverage your dessert in place of cake or pie.

These are some of the tools and guidelines for good and healthy eating during the holidays. Diabetes is serious but by making wise choices as the host or guest, folks can eat well, enjoy the season, and keep well-being goals in sight.

Take Away: You can enjoy seasonal holidays by making good choices to eat well and manage the Diabetes challenge.

Proudly powered by WordPress