This post will be a little different from what I normally do on this blog.
I love New Year's Eve. It is a chance to reflect on the the past year
and make a fresh start in the year to come. Part of the tradition of
New Year's Eve is to make a resolution. We have all made them. To lose
weight. To be nicer. To exercise. To try something new. To accomplish
a goal. I know that I have resolved multiple times to floss every day,
and I have never once succeeded, despite what I tell my Dentist.
(Sorry, Dr. Peters).
I used to think that resolutions were impossible, until three years
ago when I actually kept mine. My resolution was simple: to be
healthier. I didn't set any specific goals, and the point wasn't to
lose weight or get in shape or anything like that. It was simply to
treat myself better, be healthier, and therefore improve my quality of
life.
It started very simply, when I decided to make my mornings less
stressful by packing my lunch, programming the coffee maker, and
picking an outfit for work before going to bed. It took a while to
make this a habit, but once I did, my mornings were less hectic and I
arrived at work in a better mood. From there, I committed to trying to
get at least 7 hours of sleep every single night. For those of you who
know me, I am more pleasant to be around when I am rested and fed!
Bigger changes came after I watched a segment of the Oprah Winfrey
show where Oprah interviewed food expert Michael Pollan about the
documentary "Food Inc." Having my eyes opened to the way food is
raised and produced in this country got me interested in looking more
closely at what I was putting in my body. After doing some research, I
couldn't continue to ignore the realities about the health risks that
our food system present to our society. I started purchasing most of
my groceries organic, and soon after, became a vegetarian.
Changing my diet made a huge difference in my quality of life. Very
quickly, I found that I had more energy and was more productive. My
digestive system worked better. My skin was smoother. I stopped
getting colds and bugs. The increase in energy motivated me to join a
gym, and I fell in love with working out. These days, I have to force
myself to take a day off to rest my sore muscles.
Eventually, making all of these positive changes (and meeting some
amazing people along the way) helped me find the confidence and
self-worth to make some even bigger changes in my life. The thing I am
most proud of is taking the risk of quitting my job and returning to
school full-time. I have always said that if I had it to do over
again, I would have gone to school to be a Dietitian... and now I am
pursuing that dream. I am constantly blown away that I am going to
have the chance to make a career of helping people by doing something
that I love.
In this new year, I challenge you to resolve to make a couple of small
changes in your life that will make you a healthier and happier
person. Start small, and don't be too specific. Once you succeed at
those first few things, make a few bigger changes. I think you will be
surprised at how quickly the domino effect takes place. Never be
afraid to take a leap... to try something new... to take a risk. The
worst thing that can happen is that you won't succeed, and that's ok.
It's what we learn from our failures that makes us who we are.
I wish you all much love, happiness, and health in 2013. I hope that
you will continue to follow my journey as you begin or continue your
own in the new year.
Happy New Year!
Monday, December 31, 2012
Saturday, December 29, 2012
Healthy Broccoli Cream Soup
I hope that everyone had a very Merry Christmas! Despite some sickness in my family and some last minute shuffling around of who was hosting which gathering, I had a really nice time catching up with family members who I don't get to see nearly often enough.
The holidays are a tricky time for eating healthy, and I know I indulged over the last week (My Uncle Steve's savory bread pudding... my Nanny's angel food cake... mmmm). I believe that everything is acceptable in moderation, but sometimes getting back into a pattern of healthy eating can be a challenge after indulging for several days in a row.
This broccoli cream soup is a great "transition food" to get you back on the road to healthy eating. Pureeing the stems of the broccoli gives this soup a rich and creamy taste without all of the added calories, which will trick you into thinking you are still indulging! Even better, this is an incredibly simple and inexpensive recipe to make. Pair a bowl of this soup with half a sandwich or a salad for the perfect warm meal on a snowy winter day.
Broccoli Cream Soup
Serves 4
1 stalk fresh broccoli
1/2 cup onion, diced
1/4 cup all-purpose flour
1 3/4 cup skim milk
1/4 teaspoon salt
Pinch of pepper
1 tablespoon margarine
1 cup 2% shredded cheddar cheese
1. Cut 1/2 inch from stem end of broccoli, and discard ends of stalks.
2. Cut off broccoli buds, leaving as little stem as possible, while retaining the buds in small clusters. Set buds aside.
3. Chop stalk into 1/4 inch pieces.
4. Bring 3/4 cups water to boil in a saucepan, add broccoli stems (not buds) and the onion and partially cover saucepan with lid. Simmer for 7-10 minutes until broccoli is very tender, and remove from heat.
5. Puree the broccoli stems, onion, and cooking water in a blender until smooth, set aside.
6. In a 2 quart saucepan, blend the flour with 1/2 cup of the milk to form a smooth paste. Add the remaining milk, salt, pepper, and margarine and blend until smooth. Bring to a boil over medium heat, making sure to stir constantly to prevent scorching. Allow to boil gently for 2 minutes over medium to low heat until thickened, stirring constantly. Add the pureed vegetable mixture and mix well.
7. While the white sauce is cooking, bring 2 cups of water to boil in a 2-3 quart saucepan. Add the broccoli buds and bring to a boil. Reduce heat to simmer, cover partially with a lid, and cook for about 5 minutes until buds are tender but not mushy. Drain off the water and stir the broccoli buds into white sauce mixture. 8. Once the soup reaches 150-160 degrees, remove from heat, blend in shredded cheese, and serve. Do not let the soup heat above 160 degrees, as the starch granules will break and thin the soup.
Cholesterol 22.22mg
Sodium 324.84mg
Total Carbohydrate 15.87g
Dietary Fiber 2.06g
Sugars 6.97g
Protein 12.55g
The holidays are a tricky time for eating healthy, and I know I indulged over the last week (My Uncle Steve's savory bread pudding... my Nanny's angel food cake... mmmm). I believe that everything is acceptable in moderation, but sometimes getting back into a pattern of healthy eating can be a challenge after indulging for several days in a row.
This broccoli cream soup is a great "transition food" to get you back on the road to healthy eating. Pureeing the stems of the broccoli gives this soup a rich and creamy taste without all of the added calories, which will trick you into thinking you are still indulging! Even better, this is an incredibly simple and inexpensive recipe to make. Pair a bowl of this soup with half a sandwich or a salad for the perfect warm meal on a snowy winter day.
Broccoli Cream Soup
Serves 4
1 stalk fresh broccoli
1/2 cup onion, diced
1/4 cup all-purpose flour
1 3/4 cup skim milk
1/4 teaspoon salt
Pinch of pepper
1 tablespoon margarine
1 cup 2% shredded cheddar cheese
1. Cut 1/2 inch from stem end of broccoli, and discard ends of stalks.
2. Cut off broccoli buds, leaving as little stem as possible, while retaining the buds in small clusters. Set buds aside.
3. Chop stalk into 1/4 inch pieces.
4. Bring 3/4 cups water to boil in a saucepan, add broccoli stems (not buds) and the onion and partially cover saucepan with lid. Simmer for 7-10 minutes until broccoli is very tender, and remove from heat.
5. Puree the broccoli stems, onion, and cooking water in a blender until smooth, set aside.
6. In a 2 quart saucepan, blend the flour with 1/2 cup of the milk to form a smooth paste. Add the remaining milk, salt, pepper, and margarine and blend until smooth. Bring to a boil over medium heat, making sure to stir constantly to prevent scorching. Allow to boil gently for 2 minutes over medium to low heat until thickened, stirring constantly. Add the pureed vegetable mixture and mix well.
7. While the white sauce is cooking, bring 2 cups of water to boil in a 2-3 quart saucepan. Add the broccoli buds and bring to a boil. Reduce heat to simmer, cover partially with a lid, and cook for about 5 minutes until buds are tender but not mushy. Drain off the water and stir the broccoli buds into white sauce mixture. 8. Once the soup reaches 150-160 degrees, remove from heat, blend in shredded cheese, and serve. Do not let the soup heat above 160 degrees, as the starch granules will break and thin the soup.
Nutrition Facts
1 Serving =
Calories 179
Calories from Fat 71.1
- Total Fat 7.9g
- Saturated Fat 3.86g
Sodium 324.84mg
Total Carbohydrate 15.87g
Dietary Fiber 2.06g
Sugars 6.97g
Protein 12.55g
Wednesday, December 19, 2012
Healthy on the Cheap: Snobby Joes
Sorry I have been MIA! Last week was finals week, and I literally spent a week studying non-stop to get ready for them. Since then, I have been catching up on sleep and letting my brain get out of study mode. I am off school until January 7, and I am happy that I will be able to get back to blogging regularly.
In my last entry, I discussed how to eat healthy on the cheap by incorporating fresh produce, meatless meals, and buying whole grains, beans and lentils in bulk. Over the next few days I will post a few of my favorite recipes to give you some ideas of how you can enjoy healthy, flavorful meals without breaking the bank.
Snobby Joes
Makes 6 sandwiches
(Recipe by Post Punk Kitchen)
Meatless sloppy joes are healthier and less expensive than the meat variety. Low in calories and with virtually no fat, lentils provide 6 important minerals, 2 B Vitamins, and protein to fill you up. As if that wasn't enough to make them a nutritional powerhouse, lentils are high in fiber, which helps to lower cholesterol.
The lentils absorb flavors well and provide the perfect texture for sloppy joes. I actually like these better than the meat variety! These are even better the next day, which makes for some excellent lunch leftovers. Pair with homemade baked fries and a salad for a complete meal!
1 cup uncooked green lentils
4 cups water
1 tablespoon olive oil
1 medium yellow onion, diced small
1 green pepper, diced small
2 cloves garlic, minced
3 Tablespoons chili powder
2 teaspoons oregano
1 teaspoon salt
8 oz can tomato sauce
1/4 cup tomato paste
3 tablespoons maple syrup
1 tablespoon yellow mustard
4 to 6 whole wheat buns (optional – for serving)
Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.
About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more. Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes.
Add the maple syrup and mustard and heat through.Turn the heat off and let sit for about 10 minutes, so that the flavors can meld.
In my last entry, I discussed how to eat healthy on the cheap by incorporating fresh produce, meatless meals, and buying whole grains, beans and lentils in bulk. Over the next few days I will post a few of my favorite recipes to give you some ideas of how you can enjoy healthy, flavorful meals without breaking the bank.
Snobby Joes
Makes 6 sandwiches
(Recipe by Post Punk Kitchen)
Meatless sloppy joes are healthier and less expensive than the meat variety. Low in calories and with virtually no fat, lentils provide 6 important minerals, 2 B Vitamins, and protein to fill you up. As if that wasn't enough to make them a nutritional powerhouse, lentils are high in fiber, which helps to lower cholesterol.
The lentils absorb flavors well and provide the perfect texture for sloppy joes. I actually like these better than the meat variety! These are even better the next day, which makes for some excellent lunch leftovers. Pair with homemade baked fries and a salad for a complete meal!
1 cup uncooked green lentils
4 cups water
1 tablespoon olive oil
1 medium yellow onion, diced small
1 green pepper, diced small
2 cloves garlic, minced
3 Tablespoons chili powder
2 teaspoons oregano
1 teaspoon salt
8 oz can tomato sauce
1/4 cup tomato paste
3 tablespoons maple syrup
1 tablespoon yellow mustard
4 to 6 whole wheat buns (optional – for serving)
Put the lentils in a small sauce pot and pour in 4 cups water. Cover and bring to a boil. Once boiling, lower heat and simmer for about 20 minutes, until lentils are soft. Drain and set aside.
About 10 minutes before the lentils are done boiling, preheat a medium soup pot over medium heat. Saute the onion and pepper in the oil for about 7 minutes, until softened. Add the garlic and saute a minute more. Add the cooked lentils, the chili powder, oregano and salt and mix. Add the tomato sauce and tomato paste. Cook for about 10 minutes.
Add the maple syrup and mustard and heat through.Turn the heat off and let sit for about 10 minutes, so that the flavors can meld.
Friday, November 23, 2012
Healthy Eating on the Cheap
One of my oldest and dearest friends suggested this topic, and I thought it fit with the spirit of Black Friday pretty nicely! Thanks for the suggestion, Caiti!
Eating healthy does not have to be expensive. When I was doing my own grocery shopping, I was able to feed myself 3 meals a day for a week for about $80, and I mostly purchased organic foods. It takes a little planning, but it is possible to eat healthy for cheap.
1. Explore Vegetarian Protein Options
I am not saying this because I am a vegetarian! Meat is expensive, especially if you are buying high-quality meat that hasn't been injected full of hormones and antibiotics. Peanut butter, dry beans, and eggs are all excellent sources of protein that cost considerably less than meat per grams of protein. When purchasing meat, buy the varieties with the LEAST amount of processing. For instance, bone-in chicken breasts with skin cost significantly less than the boneless skinless variety. Remove the skin yourself to save some money. Check out the difference in cost per gram in different proteins in the table below. Notice how the overly processed foods like hot dogs and bacon, which aren't good for you, are more expensive. Weird, huh?
2. Stock Up On Staple Items
Many non-perishable items can be bought in bulk or when you find a good sale, and then kept on hand to supplement what you purchase at the grocery store each week. Oatmeal, brown rice, whole wheat pasta, lentils, dried beans, quinoa, peanut butter, orzo and bulgur are inexpensive and healthy options that should always be in your pantry. In the winter months when fresh produce isn't as readily available, stock up on frozen vegetables. They have the same nutrition value as fresh; just make sure you don't buy the varieties that are covered in sauce or loaded with sodium. This week, Kroger has Green Giant frozen vegetables on sale 10 for $10. I would suggest buying 10 and using them for meals over several weeks.
3. Store ads are your friend!
Instead of planning your meals and then going shopping, look at your local store ads to see what healthy foods are on sale, and plan your meals around them. For instance, at Kroger this week (keep in mind it was Thanksgiving week, so most of the ad was holiday food):
Clementines: $5.99/5 lb. bag
Gala/fuji apples: $4.99/5lb. bag
Cherry tomatoes: $1.99
Whole pineapple: $2.49
Baby carrots: 2/$5
Sun-Maid Raisins: 2/$5
Organic Broth: 2/$5
Celery: .89/bunch
Onion: 2/$3
Bell Peppers: 10/$10
Green Giant frozen vegetables: 10/$10
Boneless pork loin: $1.79/pound
Horizon organic milk: $3.99/gallon
Turkey Hill light ice cream: $2.99/gallon
Cascadian farms organic granola bars: $2.99
Cascadian farms organic cereal: $2.99
Kroger Whole Wheat Bread and Buns: 10/$10 (buy 10 and freeze them!)
Wheat thins: $1.99
Arrowhead Mills organic stuffing: 2 for $5
Kroger reduced fat cheese: $1.99
If I were to plan a few meals using items ONLY from this store ad and supplementing with staple items and low-cost protein sources, it might look something like this:
Breakfasts
Baked oatmeal with apples and raisins, glass of low-fat milk
Cascadian farms organic cereal, hard boiled egg, piece of fruit
Poached egg with cheese on a slice of whole wheat bread, piece of fruit
Lunches
Curried Quinoa salad, baby carrots, piece of fruit
Lentil and Orzo soup, wheat thins, piece of fruit
Peanut butter and jelly sandwich, baby carrots, piece of fruit
Lentil sloppy joes on a whole wheat bun, piece of fruit
Dinners
Boneless pork loin with stuffing and a frozen vegetable
Barbecue pork sandwiches using the leftover pork loin, salad
Bell Peppers stuffed with brown rice, frozen corn, and black beans, topped with cheese
Spaghetti with a homemade cherry tomato sauce, frozen broccoli, salad
Dessert
Turkey Hill light ice cream
Snacks
Celery with peanut butter and raisins
Homemade apple sauce
Cascadian Farms organic granola bars
4. Don't Buy Convenience Items
I know that individually packaged food items are convenient and make life easier, but all the added packaging makes them cost a lot more. Buying the larger version and putting a serving size into a Tupperware container for easy transport takes a little more work, but saves you money.
5. Stay Away From the Center of the Store
All you will find in the center of the store is packaged foods that are expensive, overly processed, and bad for your health. Try to fill your cart with foods from the outside of the store: fruits, vegetables, low-fat dairy, seafood, and high quality lean meat. As you see above, I have listed very few processed items from the Kroger store ad. The packaged items I have listed, with the exception of the wheat thins, are organic.
I hope that these tips will give you some ideas to eat healthy on the cheap! Over the next few weeks, I will be posting some of my favorite healthy low-cost recipes for you all to try.
Eating healthy does not have to be expensive. When I was doing my own grocery shopping, I was able to feed myself 3 meals a day for a week for about $80, and I mostly purchased organic foods. It takes a little planning, but it is possible to eat healthy for cheap.
1. Explore Vegetarian Protein Options
I am not saying this because I am a vegetarian! Meat is expensive, especially if you are buying high-quality meat that hasn't been injected full of hormones and antibiotics. Peanut butter, dry beans, and eggs are all excellent sources of protein that cost considerably less than meat per grams of protein. When purchasing meat, buy the varieties with the LEAST amount of processing. For instance, bone-in chicken breasts with skin cost significantly less than the boneless skinless variety. Remove the skin yourself to save some money. Check out the difference in cost per gram in different proteins in the table below. Notice how the overly processed foods like hot dogs and bacon, which aren't good for you, are more expensive. Weird, huh?
Food
|
Market Unit
|
Cost Per
Market
Unit
|
Cost per
|
|
Peanut Butter
|
|
$2.39
|
.55
|
|
Dry Beans
|
|
$1.89
|
.45
|
|
Large Eggs
|
1 dozen
|
$1.59
|
.45
|
|
Bone-In Chicken Breast
|
|
$2.99
|
.81
|
|
Ground Chuck
|
|
$2.59
|
.65
|
|
T-Bone Steak
|
|
$11.99
|
$2.76
|
|
Hot Dogs
|
|
$3.59
|
$1.40
|
|
Bacon
|
|
$6.49
|
$3.37
|
2. Stock Up On Staple Items
Many non-perishable items can be bought in bulk or when you find a good sale, and then kept on hand to supplement what you purchase at the grocery store each week. Oatmeal, brown rice, whole wheat pasta, lentils, dried beans, quinoa, peanut butter, orzo and bulgur are inexpensive and healthy options that should always be in your pantry. In the winter months when fresh produce isn't as readily available, stock up on frozen vegetables. They have the same nutrition value as fresh; just make sure you don't buy the varieties that are covered in sauce or loaded with sodium. This week, Kroger has Green Giant frozen vegetables on sale 10 for $10. I would suggest buying 10 and using them for meals over several weeks.
3. Store ads are your friend!
Instead of planning your meals and then going shopping, look at your local store ads to see what healthy foods are on sale, and plan your meals around them. For instance, at Kroger this week (keep in mind it was Thanksgiving week, so most of the ad was holiday food):
Clementines: $5.99/5 lb. bag
Gala/fuji apples: $4.99/5lb. bag
Cherry tomatoes: $1.99
Whole pineapple: $2.49
Baby carrots: 2/$5
Sun-Maid Raisins: 2/$5
Organic Broth: 2/$5
Celery: .89/bunch
Onion: 2/$3
Bell Peppers: 10/$10
Green Giant frozen vegetables: 10/$10
Boneless pork loin: $1.79/pound
Horizon organic milk: $3.99/gallon
Turkey Hill light ice cream: $2.99/gallon
Cascadian farms organic granola bars: $2.99
Cascadian farms organic cereal: $2.99
Kroger Whole Wheat Bread and Buns: 10/$10 (buy 10 and freeze them!)
Wheat thins: $1.99
Arrowhead Mills organic stuffing: 2 for $5
Kroger reduced fat cheese: $1.99
If I were to plan a few meals using items ONLY from this store ad and supplementing with staple items and low-cost protein sources, it might look something like this:
Breakfasts
Baked oatmeal with apples and raisins, glass of low-fat milk
Cascadian farms organic cereal, hard boiled egg, piece of fruit
Poached egg with cheese on a slice of whole wheat bread, piece of fruit
Lunches
Curried Quinoa salad, baby carrots, piece of fruit
Lentil and Orzo soup, wheat thins, piece of fruit
Peanut butter and jelly sandwich, baby carrots, piece of fruit
Lentil sloppy joes on a whole wheat bun, piece of fruit
Dinners
Boneless pork loin with stuffing and a frozen vegetable
Barbecue pork sandwiches using the leftover pork loin, salad
Bell Peppers stuffed with brown rice, frozen corn, and black beans, topped with cheese
Spaghetti with a homemade cherry tomato sauce, frozen broccoli, salad
Dessert
Turkey Hill light ice cream
Snacks
Celery with peanut butter and raisins
Homemade apple sauce
Cascadian Farms organic granola bars
4. Don't Buy Convenience Items
I know that individually packaged food items are convenient and make life easier, but all the added packaging makes them cost a lot more. Buying the larger version and putting a serving size into a Tupperware container for easy transport takes a little more work, but saves you money.
Food Item
|
Market Unit
|
Cost per Market
Unit
|
Ounces per Market
Unit
|
Cost Per Ounce
|
|
Star-Kist Tuna
|
|
$2.77
|
|
.23
|
|
Star-Kist Tuna
|
3-
|
$3.35
|
|
.39
|
|
|
|
|
|
|
|
V8 Juice
|
|
$2.19
|
|
.05
|
|
V8 Juice
|
6-
|
$3.99
|
|
.12
|
|
|
|
|
|
|
|
Romaine Lettuce Head
|
|
$1.49
|
|
.09
|
|
Bagged Romaine Lettuce
|
|
$2.79
|
|
.17
|
5. Stay Away From the Center of the Store
All you will find in the center of the store is packaged foods that are expensive, overly processed, and bad for your health. Try to fill your cart with foods from the outside of the store: fruits, vegetables, low-fat dairy, seafood, and high quality lean meat. As you see above, I have listed very few processed items from the Kroger store ad. The packaged items I have listed, with the exception of the wheat thins, are organic.
I hope that these tips will give you some ideas to eat healthy on the cheap! Over the next few weeks, I will be posting some of my favorite healthy low-cost recipes for you all to try.
Saturday, November 10, 2012
Eating Healthy On The Go
For the past week, I have been in school all day, and in rehearsal from 6-11pm every night for Company, the musical I am performing in. The other night at rehearsal, I was talking to one of my friends in the cast about how challenging it is to eat healthy on the go, which inspired this blog entry! Thanks, Julia!
When you are constantly on the go, it becomes very tempting to grab something quick and convenient from a drive thru, munch on junk around the office, or in our case.. eat all the candy at rehearsal. However, with a little bit of planning and preparation, it is easy to maintain a busy lifestyle and a healthy diet.
I start every single day with a healthy and filling breakfast at home, and then pack a cooler with small meals and snacks for the rest of the day. I keep the cooler in the trunk of my car, and that way I have easy healthy options readily available throughout the day. Yes, packing food requires a little bit of time and preparation, but fueling my body with nutrient dense food throughout the day makes the effort well worth it. Here are some of my favorite healthy on the go options.
1. Chobani Greek Yogurt
I love Chobani's non-fat plain yogurt. 6 ounces has 100 calories and 18 grams of protein, which fills you up. To sweeten the tart taste, top with a half a cup of your favorite fruit. Chobani makes delicious fruit flavored yogurts as well, but I prefer to add my own fruit for more nutrition and less sugar. You can even buy fruit already cut up to save you prep time.
2. Hummus with Veggies
Hummus is a great source of protein, fiber, iron, heart-healthy fats, and omega 3 fatty acids. My favorite brand is Sabra's spinach and artichoke hummus. 2 tablespoons has 70 calories, 6 grams of fat, and no sugar. Baby carrots and snap peas are great to pack with hummus, because there is no chopping or washing involved- you can just throw them into a baggie and go.
3. Luna Bars
Designed for women, Luna bars are 70% organic and contain nutrients that are essential for women. My favorite is chocolate peppermint stick, which tastes more like a dessert than a healthy snack. One bar has 180 calories, 8 grams of protein, 4 grams of fiber, as well as calcium, vitamin D, iron, and folic acid. I always have one of these in my purse for just in case.
4. Peanut butter
I LOVE peanut butter. Not only is it delicious, but 2 tablespoons contain 7 grams of protein to keep you full, amino acids that build and repair muscle tissue, and monounsaturated fats that help lower your risk for diabetes and heart disease. Peanut butter is perfect on the go with apple slices, banana, celery sticks, or on a mini whole wheat bagel with a little bit of jelly. Smuckers even makes peanutbutter in individual serving sizes, which makes packing it even more convenient.
5. Low-fat cottage cheese
Cottage cheese contains 25 to 28 grams of protein per cup, which is the same protein content as a 3 ounce chicken breast! It is easily portable, and can be combined with a variety of foods to keep it interesting. Try it with strawberries, craisins and walnuts, or mandarin oranges! Breakstone's even makes individual packages, which is super convenient and saves you measuring and washing of containers.
You can also prepare foods at the beginning of the week that will last you throughout the week. For instance, my mom will make a huge batch of tofu and grilled veggies on Sunday. This way, I can throw them on salads, brown rice or pasta for quick meals throughout the week. Pasta salads that require no heating are also a great option, and can be topped with a chicken breast for a more complete meal. For some great whole-grain salad recipes that can be prepared in advance to pack for lunches, click here!
If you're desperate and have to hit a fast food restaurant (hey, it happens to the best of us) try to make the healthiest choice possible. Try some of these options to avoid diet disaster at the drive thru:
Subway
6 inch sub on whole wheat, baked chips.
Chipotle
Avoid the rice and tortillas, and choose the salad with lean meat, beans, veggies, salsa, and guacamole. Skip the dressing, which is loaded with sugar.
McDonalds
Try a grilled chicken sandwich with a side salad and fruit and yogurt parfait rather than a greasy burger and fries.
Wendys
Go for the chili and a side salad for a healthy and filling meal.
Panera
Try half a sandwich on whole wheat with half the classic cafe salad.
KFC
Grilled chicken strips with a side of green beans is only 190 calories and 4.5 grams of fat.
It is always possible to make good and nutritious choices, which will help keep you energized and full to get you through long and busy days. I hope that these tips and suggestions will help you to make healthy choices on the go!
When you are constantly on the go, it becomes very tempting to grab something quick and convenient from a drive thru, munch on junk around the office, or in our case.. eat all the candy at rehearsal. However, with a little bit of planning and preparation, it is easy to maintain a busy lifestyle and a healthy diet.
I start every single day with a healthy and filling breakfast at home, and then pack a cooler with small meals and snacks for the rest of the day. I keep the cooler in the trunk of my car, and that way I have easy healthy options readily available throughout the day. Yes, packing food requires a little bit of time and preparation, but fueling my body with nutrient dense food throughout the day makes the effort well worth it. Here are some of my favorite healthy on the go options.
1. Chobani Greek Yogurt
I love Chobani's non-fat plain yogurt. 6 ounces has 100 calories and 18 grams of protein, which fills you up. To sweeten the tart taste, top with a half a cup of your favorite fruit. Chobani makes delicious fruit flavored yogurts as well, but I prefer to add my own fruit for more nutrition and less sugar. You can even buy fruit already cut up to save you prep time.
2. Hummus with Veggies
Hummus is a great source of protein, fiber, iron, heart-healthy fats, and omega 3 fatty acids. My favorite brand is Sabra's spinach and artichoke hummus. 2 tablespoons has 70 calories, 6 grams of fat, and no sugar. Baby carrots and snap peas are great to pack with hummus, because there is no chopping or washing involved- you can just throw them into a baggie and go.
3. Luna Bars
Designed for women, Luna bars are 70% organic and contain nutrients that are essential for women. My favorite is chocolate peppermint stick, which tastes more like a dessert than a healthy snack. One bar has 180 calories, 8 grams of protein, 4 grams of fiber, as well as calcium, vitamin D, iron, and folic acid. I always have one of these in my purse for just in case.
4. Peanut butter
I LOVE peanut butter. Not only is it delicious, but 2 tablespoons contain 7 grams of protein to keep you full, amino acids that build and repair muscle tissue, and monounsaturated fats that help lower your risk for diabetes and heart disease. Peanut butter is perfect on the go with apple slices, banana, celery sticks, or on a mini whole wheat bagel with a little bit of jelly. Smuckers even makes peanutbutter in individual serving sizes, which makes packing it even more convenient.
5. Low-fat cottage cheese
Cottage cheese contains 25 to 28 grams of protein per cup, which is the same protein content as a 3 ounce chicken breast! It is easily portable, and can be combined with a variety of foods to keep it interesting. Try it with strawberries, craisins and walnuts, or mandarin oranges! Breakstone's even makes individual packages, which is super convenient and saves you measuring and washing of containers.
You can also prepare foods at the beginning of the week that will last you throughout the week. For instance, my mom will make a huge batch of tofu and grilled veggies on Sunday. This way, I can throw them on salads, brown rice or pasta for quick meals throughout the week. Pasta salads that require no heating are also a great option, and can be topped with a chicken breast for a more complete meal. For some great whole-grain salad recipes that can be prepared in advance to pack for lunches, click here!
If you're desperate and have to hit a fast food restaurant (hey, it happens to the best of us) try to make the healthiest choice possible. Try some of these options to avoid diet disaster at the drive thru:
Subway
6 inch sub on whole wheat, baked chips.
Chipotle
Avoid the rice and tortillas, and choose the salad with lean meat, beans, veggies, salsa, and guacamole. Skip the dressing, which is loaded with sugar.
McDonalds
Try a grilled chicken sandwich with a side salad and fruit and yogurt parfait rather than a greasy burger and fries.
Wendys
Go for the chili and a side salad for a healthy and filling meal.
Panera
Try half a sandwich on whole wheat with half the classic cafe salad.
KFC
Grilled chicken strips with a side of green beans is only 190 calories and 4.5 grams of fat.
It is always possible to make good and nutritious choices, which will help keep you energized and full to get you through long and busy days. I hope that these tips and suggestions will help you to make healthy choices on the go!
Thursday, November 1, 2012
Eating Real Food
Sorry for the brief blogging hiatus! Between my full-time school schedule, part-time job, and rehearsing four days a week for Company (which I hope you will come see), things have been a little hectic.
I know that some of you were upset that I ruined the pumpkin spice latte for you. I promise that my goal is not to ruin your favorite foods for you... just to make you think a little bit more about what you are putting in your body. We are what we eat. So, on that note... do you know what's in your food and where it comes from?
Today’s dominant form of agriculture relies on synthetic fertilizers and chemical pesticides, large amounts of water, major transportation systems and factory-style practices for raising livestock and crops. Artificial hormones in milk, antibiotic-resistant bacteria, mad cow disease, and large-scale outbreaks of e.coli are all associated with this industrial form of food production.
As more Americans are opening their eyes to where there food is coming from, interest in sustainable agriculture has started to increase. Sustainable agriculture farming methods are healthy, don't harm the environment, are humane to animals, and support farming communities.
There are many reasons to buy sustainable, including:
1. Health
Eating locally cuts down on the length of time between when the food is harvested or processed and when you eat it. The less time between the farm and your plate, the more nutrients and taste are present in the food.
2. Tastes better
Industrial foods are often altered in a way that effects taste. For instance, turkeys are injected with saline and vegetable oil to improve "mouth feel."
3. Animals
Sustainably raised animals are treated humanely, and are permitted to graze and root in the sunlight. Many factory-farmed animals are crammed together in unsanitary conditions where they suffer and are often sick.
4. Environment
Animals on factory farms excrete tons of waste every week. According to the EPA, hog, chicken, and cattle waste polluted 35,000 miles of rivers in 22 states and contaminated groundwater in 17 states during the 1990s.
5. Family Farms
Slowly but surely, small family farms in rural communities are disappearing. If this continues, we will be dependent on a few industrial facilities that will dictate what we eat and how it is grown and raised.
So... what can you do to eat and shop sustainably?
A fun way is to visit a local farmer's market. A couple of Saturdays ago, my mom and I took a trip down to Findlay Market. For those of you who live in Cincinnati and have never been to Findlay Market... go! We like to have breakfast and coffee, walk around to the local vendors, and make a morning out of it.
We started out the day with a delicious breakfast of scrambled eggs, black and pinto beans, pico de gallo, and queso. Yum.
After breakfast, we walked around and visited the booths from the local farms. When you buy local, you can talk to the farmer about how the food was grown, when it was picked, and how the animals were raised. Often, the produce you purchase at a Farmer's Market will have been picked the day before, rather than weeks before.
We ended up purchasing:
Apples (I could not believe how much better these tasted than store bought apples!)
Acorn squash
Spaghetti squash
Spinach
Romaine lettuce
Pumpkin hummus (If you like hummus, you HAVE to check this guy out: Summah Hummus)
Pecan raisin bread from Blue Oven Bakery
Smokey pimento cheese spread from Dad's Favorites
Shopping at Findlay Market is fun (and delicious) but most of us are busy and prefer the convenience of shopping at chain supermarkets. Even then, you can still support sustainable agriculture:
1. Look to see if any of the fruits or vegetables sold in the store are organic or from local farms. Both Meijer and Kroger usually have a huge selection of these types of foods for good prices.
2. Ask the butcher if any of the meats sold are organic, sustainably raised, or from local farms.
3. Try to find natural forms of the processed foods you purchase. Links to some of my favorite natural/organic brands are posted below. I think you will be surprised to find that most of them don't cost much more than what you usually buy. All of these are easy to find at Meijer and Kroger... and they really do taste better than the overly processed versions.
Annie's Homegrown
Newman's Own Organics
Amy's Organics
Cascadian Farm
Horizon Organic Dairy
I hope that you will start giving some thought to where your food comes from. Eating REAL food tastes better, and is healthier for you and our environment.
For more on sustainable agriculture, here.
To find listings of local, sustainable, and organic foods in Cincinnati, click here
I know that some of you were upset that I ruined the pumpkin spice latte for you. I promise that my goal is not to ruin your favorite foods for you... just to make you think a little bit more about what you are putting in your body. We are what we eat. So, on that note... do you know what's in your food and where it comes from?
Today’s dominant form of agriculture relies on synthetic fertilizers and chemical pesticides, large amounts of water, major transportation systems and factory-style practices for raising livestock and crops. Artificial hormones in milk, antibiotic-resistant bacteria, mad cow disease, and large-scale outbreaks of e.coli are all associated with this industrial form of food production.
As more Americans are opening their eyes to where there food is coming from, interest in sustainable agriculture has started to increase. Sustainable agriculture farming methods are healthy, don't harm the environment, are humane to animals, and support farming communities.
There are many reasons to buy sustainable, including:
1. Health
Eating locally cuts down on the length of time between when the food is harvested or processed and when you eat it. The less time between the farm and your plate, the more nutrients and taste are present in the food.
2. Tastes better
Industrial foods are often altered in a way that effects taste. For instance, turkeys are injected with saline and vegetable oil to improve "mouth feel."
3. Animals
Sustainably raised animals are treated humanely, and are permitted to graze and root in the sunlight. Many factory-farmed animals are crammed together in unsanitary conditions where they suffer and are often sick.
4. Environment
Animals on factory farms excrete tons of waste every week. According to the EPA, hog, chicken, and cattle waste polluted 35,000 miles of rivers in 22 states and contaminated groundwater in 17 states during the 1990s.
5. Family Farms
Slowly but surely, small family farms in rural communities are disappearing. If this continues, we will be dependent on a few industrial facilities that will dictate what we eat and how it is grown and raised.
So... what can you do to eat and shop sustainably?
A fun way is to visit a local farmer's market. A couple of Saturdays ago, my mom and I took a trip down to Findlay Market. For those of you who live in Cincinnati and have never been to Findlay Market... go! We like to have breakfast and coffee, walk around to the local vendors, and make a morning out of it.
We started out the day with a delicious breakfast of scrambled eggs, black and pinto beans, pico de gallo, and queso. Yum.
We ended up purchasing:
Apples (I could not believe how much better these tasted than store bought apples!)
Acorn squash
Spaghetti squash
Spinach
Romaine lettuce
Pumpkin hummus (If you like hummus, you HAVE to check this guy out: Summah Hummus)
Pecan raisin bread from Blue Oven Bakery
Smokey pimento cheese spread from Dad's Favorites
Shopping at Findlay Market is fun (and delicious) but most of us are busy and prefer the convenience of shopping at chain supermarkets. Even then, you can still support sustainable agriculture:
1. Look to see if any of the fruits or vegetables sold in the store are organic or from local farms. Both Meijer and Kroger usually have a huge selection of these types of foods for good prices.
2. Ask the butcher if any of the meats sold are organic, sustainably raised, or from local farms.
3. Try to find natural forms of the processed foods you purchase. Links to some of my favorite natural/organic brands are posted below. I think you will be surprised to find that most of them don't cost much more than what you usually buy. All of these are easy to find at Meijer and Kroger... and they really do taste better than the overly processed versions.
Annie's Homegrown
Newman's Own Organics
Amy's Organics
Cascadian Farm
Horizon Organic Dairy
I hope that you will start giving some thought to where your food comes from. Eating REAL food tastes better, and is healthier for you and our environment.
For more on sustainable agriculture, here.
To find listings of local, sustainable, and organic foods in Cincinnati, click here
Thursday, October 18, 2012
Pumpkin Spice...not so nice?
A few weeks ago, I was indulging my caffeine addiction by going through the Starbucks drive through. I was drooling over the pumpkin spice latte to a friend on the phone, but ordered regular coffee instead. My friend asked why I hadn't ordered the latte, which inspired this post.
For Starbucks lovers everywhere, the beginning of fall officially begins with the return of the pumpkin spice latte. In fact, it has gotten so popular that many stores have been running out of the drink due to popular demand. So what's in this drink that makes it so beloved? The latte itself is no different than any other latte... so what is in the pumpkin spice syrup that makes it so irresistible? Pumpkin, nutmeg, cinnamon, and cloves... right? Wrong.
Ingredients in Starbucks Pumpkin Spice Syrup:
Sugar, Condensed Nonfat Milk, Sweetened Condensed Nonfat Milk, Annatto (E160b, Colour), Natural and Artificial Flavours, Caramel Colour (E150D), Salt, Potassium Sorbate (E202, a preservative).
Hmm. I don't see pumpkin, cinnamon, cloves, or nutmeg in there anywhere. So what does that mean for you?
Artificial Flavors
A blanket term referring to over 100 possible chemical additives.
Potential side effects: Allergic and behavioral reactions
Artificial Colors
Potential side effects: Allergies, sinus congestion, hyperactivity in children, worsens symptoms of ADD and ADHD
Aside from basically being coffee mixed with chemicals, the nutritional information for a pumpkin spice latte leaves something to be desired:
Nutrition Facts
To put this into perspective:
Drinking a grande pumpkin spice latte is the same as eating a piece of pumpkin pie. To work off that grande latte, you would need to walk 4 miles. Drink one every day, and you will gain a pound every 9 days.
For those of you who are like me and would rather eat your calories in the form of pumpkin pie than drink them in coffee, Trader Joe's makes an amazing Pumpkin Spice ground coffee that is naturally flavored, and sugar and calorie free! (Thanks to my mom for this find!)
For Starbucks lovers everywhere, the beginning of fall officially begins with the return of the pumpkin spice latte. In fact, it has gotten so popular that many stores have been running out of the drink due to popular demand. So what's in this drink that makes it so beloved? The latte itself is no different than any other latte... so what is in the pumpkin spice syrup that makes it so irresistible? Pumpkin, nutmeg, cinnamon, and cloves... right? Wrong.
Ingredients in Starbucks Pumpkin Spice Syrup:
Sugar, Condensed Nonfat Milk, Sweetened Condensed Nonfat Milk, Annatto (E160b, Colour), Natural and Artificial Flavours, Caramel Colour (E150D), Salt, Potassium Sorbate (E202, a preservative).
Hmm. I don't see pumpkin, cinnamon, cloves, or nutmeg in there anywhere. So what does that mean for you?
Artificial Flavors
A blanket term referring to over 100 possible chemical additives.
Potential side effects: Allergic and behavioral reactions
Artificial Colors
Potential side effects: Allergies, sinus congestion, hyperactivity in children, worsens symptoms of ADD and ADHD
Aside from basically being coffee mixed with chemicals, the nutritional information for a pumpkin spice latte leaves something to be desired:
Nutrition Facts
Size
|
Calories
|
Fat (grams)
|
Sugar (grams)
|
Short
|
210
|
8
|
25
|
Tall
|
300
|
11
|
38
|
Grande
|
380
|
13
|
49
|
Venti
|
470
|
15
|
62
|
To put this into perspective:
Drinking a grande pumpkin spice latte is the same as eating a piece of pumpkin pie. To work off that grande latte, you would need to walk 4 miles. Drink one every day, and you will gain a pound every 9 days.
For those of you who are like me and would rather eat your calories in the form of pumpkin pie than drink them in coffee, Trader Joe's makes an amazing Pumpkin Spice ground coffee that is naturally flavored, and sugar and calorie free! (Thanks to my mom for this find!)
There is nothing wrong with treating yourself to a pumpkin spice latte on occasion. After all, healthy eating is all about moderation. Try to think of sweet coffee drinks as a dessert rather than a drink. When you do choose to indulge, opt for the tall size with skim milk and skip the whipped cream for a reasonable 200 calorie treat.
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