Oatmeal Pancakes, Clean Eating, and Indulging on Vacation

I just returned from the annual girls trip that my mom and I take every year to visit my grandpa in Amelia Island, Florida. I spent 10 days laying on the beach, walking on the beach, reading, and going to bed at about 8:30pm. It was a much needed break from reality, and my mom and I had a blast as always! My Papa is 90 years old and has had severe heart problems since he was in his 40s, so each year I am so grateful to have another opportunity to spend so much time with him.

I don't believe in dieting on vacation. In fact, I think you should be able to eat whatever you feel like on vacation (within reason). So, I indulged in peanut butter and jelly, potato chips, beer at lunch, beer in the shower, cocktail hour, crab dip, pizza, cookies, ice cream, pasta, bread... I could go on, but I think you get the idea... and I think I may have gained weight just typing that sentence.

One of the great things about consistently eating a healthy diet and regularly exercising is that you can get away with eating like total crap for a week and not completely destroy your waistline. I only gained about a pound while we were gone, but was feeling pretty gross.

To get rid of the vacation bloat (and my craving for chips and beer), I returned my focus to eating clean. If you simply choose healthy foods, there is no reason to go on a crazy diet or eliminate any food groups. I have been focusing on high protein, complex carbohydrates, healthy fats, vegetables, fruits, and lots of water.

After a week of peanut butter and jelly with potato chips and beer for lunch, returning to healthy food can be a challenge. So I decided to go on a search for clean recipes that felt indulgent, but were actually healthy. I came across this recipe for oatmeal pancakes, which are so delicious that I have been eating them for breakfast every single day!

I know that combining egg whites and oatmeal sounds weird. My mother was thoroughly disgusted as I made these for the first time, until she saw how fluffy and delicious they turned out. I promise you can't taste the egg. You're just going to have to trust me on this one!

Oatmeal Pancakes
Taken from Kath Eats Real Food

Oatmeal pancake, topped with 1 tablespoon of peanut butter.

Ingredients:
1/3 cup quick oats
1/3 cup egg whites (I like the 100% egg whites that come in a carton)
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
Cinnamon to taste
Toppings to taste

Directions:
1. Mix together oats, egg whites, baking powder, vanilla, and cinnamon in a bowl.
2. Preheat a skillet, spray with non-stick spray, and pour the batter into a large disc "pancake." If you use a large skillet, you will want to use a spoon to shape the batter into a pancake shape.
3. When you can shake it around in the pan, it's time to flip!
4. Once cooked through, add toppings of your choice. (Peanut butter, canned pumpkin, mashed banana, or maple syrup are all great ideas! My personal favorite is peanut butter).

Nutrition Information for plain oatmeal pancake
Serving size: 1 pancake
Calories: 139
Fat: 2g
Cholesterol: 0mg
Sodium: 221.33mg
Carbohydrate: 18.65g
Protein: 11.32g

Now... let's compare that to a regular plain pancake.

Nutrition Information for plain homemade traditional pancake
Serving Size: 1 pancake
Calories: 227
Fat: 9.7g
Cholesterol: 59mg
Sodium: 439mg
Carbohydrate: 28.30g
Protein: 6.4g

The oatmeal pancakes are lower in calories, fat, cholesterol, sodium and carbohydrates than their traditional counterpart, and will keep you full for much longer with nearly twice as much protein! Plus, they only take about 5 minutes from start to finish, making them possible to eat even on the busiest of mornings. These would also be a great idea for kids who like processed frozen pancakes before school in the morning!

I hope you enjoy these clean "pancakes" as much as I have been! I'd love to hear what you choose to top yours with.

Peace, love and healthy food.

-Katie

Kid Approved Whole Wheat Pizza!

Mission Dietitian is back!

 

I am very excited to share that I completed all of my coursework in April, and have since moved on to the supervised practice portion of my journey. In order to be able to sit for the registration exam, you must accumulate 1200 hours of supervised practice. I will spend the rest of this year completing rotations in acute care, long term care, pediatrics, school food service, community nutrition, and a specialty rotation of my choice.

 

My first rotation was spent at Oak Pavilion Nursing Center in Clifton, which was surprisingly awesome. The patients were great, as was getting to practice my counseling skills one on one. It was sad to leave the patients at the end of my rotation and I often wonder how they are doing. Perhaps a visit to volunteer is in order! 

 

I am currently 2 weeks into my school food service rotation with Norwood Schools. Their program has blown me away with their focus on health, wellness and real food. They are currently working to get back to cooking completely from scratch, have eliminated snack vending machines, and only serve dessert items on special occasions. I have been having a great time helping out with serving summer lunches and educating the kids on healthy eating.

 

One of the projects I have completed for Norwood was to develop a whole grain pizza crust recipe to replace the frozen crust they have been using. The recipe also had to meet the National School Lunch Program guidelines for whole grains. For the purposes of this school lunch program, 2 ounces of grain must be provided at each meal and half of that grain must be whole grain.

 

The Whole Grain Council put out a great recipe and that was tested on my guinea pigs, ahem... my family. They managed to choke down two pizzas without too much of a struggle, so I prepared another batch so I could do a taste test with the kids.

 

This past Friday, I served pizza samples to 83 children between the ages of 1 to 18. They each tried the sample and answered a few taste test questions. Overall, 89% of them loved it and actually preferred it to the frozen Tony's pizza that was served for lunch that day!

 

I thought I would share the recipe with all of you to try at home! Making pizza from scratch is a great way to get the entire family in the kitchen and involved in the cooking process. Summer is a great time to experiment with lots of different home grown veggies and herbs as toppings!

 

Don't be intimidated if you have never made a bread item from scratch before. This recipe is quite easy and the dough is VERY forgiving!

 

Whole Wheat Pizza Crust

Makes two 16" pizzas

(1 serving = one 2" slice)

 

Ingredients:

 

2 c. Whole wheat flour

2 c. All purpose flour

1/2 c. Dry oats

1 Tbsp. + 1 1/2 tsp. Active dry yeast

1/4 tsp. Salt

2 tsp. Honey

1 1/2 c. Warm water

 

Directions:

 

Mix 1 cup each of white and whole wheat flour, oats, yeast and salt

Heat water to 125º, and then add honey. (Heating water in the microwave for about 1 minute and 30 seconds is about right. Don't get it too hot or you will kill the yeast and the crust won't rise)

Gradually add water to dry mixture. Mix for 2 minutes.

Add remaining flour, mixing well after each addition.

Knead dough for 10 minutes. Don't know how to knead? It's easy! Check out this video.

Spray with cooking spray. Cover with saran wrap. Let rise in warm place until double. The inside of your oven is a great place to let the crust rise since it is free from drafts! Just make sure not to turn the oven on!

Divide dough into equal parts. Roll and place in 16” pizza pans. Cover and let rise again, at least 45 minutes.

Bake in a 425 degree oven for about 10 minutes, until cheese is bubbly and slightly brown.

 

Here is a picture of the finished product I made for Norwood Food Service!

 

 

 

I promise more to come about my adventures in interning very soon. Thanks for reading and enjoy the pizza!

 



Peace, love and healthy food,

Katie



 

 



 

 

 

Carrot Ginger Soup and Other Happenings

So, remember a few months ago when I said that things would be slowing down for summer semester, and I would be able to post more regularly? Yeah... about that. It turns out that cramming 14 weeks of Anatomy and Physiology, Microbiology and Medical Ethics into 7 weeks is a lot of work. Let me tell you about what has been going on in the little bit of spare time I have had.

I was really honored to be a guest blogger for my friend Missy's blog. Missy is my voice teacher, friend,  and really just an all around amazing person. I chose to write about the journey that led me back to school, and you can read what I wrote by clicking Here. Missy's blog is brilliant, so check out her posts while you are there.

You can also now find Mission Dietitian on Facebook! To like me on facebook and receive more regular updates, please click the link to the right of your screen!

I have been cooking up a storm lately, and am finding all kinds of new recipes using fresh summer produce. This carrot ginger soup is one of my favorite lunches right now. It's easy, healthy, has anti inflammatory powers, and it is perfect for the rainy weather we have been having. It's also a great way to use up some of those zucchini you have growing in your garden!
 

Carrot Ginger Soup

Carrot ginger soup, served with a flatbread cracker and hummus, and mixed greens topped with carrot, avocado, goat cheese and pumpkin seeds.

1.5 pounds carrots, chopped

1 large zucchini, chopped

1 large onion, chopped

2-3 cloves of garlic, minced (I use the kind in a jar, about 1.5 teaspoons)

Ginger (I use the kind in the jar, about a heaping tablespoon)

2 cups water

Cinnamon, cumin, onion powder and black pepper, to taste. (I use a teaspoon of everything but black pepper, which I use .5 teaspoon)

In a large pot, bring the vegetables, spices and water to a simmer. Once tender, puree the soup using an immersion blender or regular blender. Adjust spices as needed. 

Makes 4 servings

87 calories, .19g fat, 119mg sodium, 8g sugar. 

To add 5g protein, top with a handful of sunflower seeds!

"Super Bugs" Invading our Food System

For the first semester of summer, I am taking Microbiology at UC. I have really been surprised about two things:

1. I love Microbiology (I was expecting to be bored and ended up being fascinated).
2. I am amazed at how little is explained to the general public about how bacteria work.

You might be thinking:
1. That you don't really care about bacteria
2. That my blog is supposed to be about nutrition
3. That you are not in the mood to read through a bunch of scientific mumbo jumbo.

Hey. I get that. But let me show you WHY you should care, how it relates to the food you eat, and in a way that (hopefully) doesn't make you want to take a nap or get out a dictionary. First, we have to talk a little bit about antibiotics. I know... I know. Just bear with me.

Antibiotics

Antibiotics were first introduced to the public in 1944 and were considered to be "miracle drugs" used to treat a variety of diseases. There is no "miracle" behind the drugs, which are produced from microorganisms in the soil. Basically, antibiotics target and destroy specific parts of bacterial cells, which ultimately causes the bacteria to die.

In 1945 Alexander Fleming, the discoverer of Penicillin, warned the public about the abuse of antibiotics, saying that misuse could lead to mutant strains of bacteria that would be resistant to the new "miracle drug."

Unfortunately, we did not listen. In 1954, 2 million pounds of antibiotics were produced in the U.S.; today the figure exceeds 50 million pounds.

Where are the antibiotics going?

About half of the antibiotics produced in the U.S. each year are used for human treatment, and another 40 percent are given to animals. Some amount of that is used to treat or prevent infection; but the majority is mixed into animal feed and water to promote their growth and prevent infection from unsanitary living conditions.

Why do you care?

Antibiotic resistance

So, you are sick. There are millions of bacteria inside you making you feel awful. You take an antibiotic so you can feel better. Some of the bacteria inside of you are killed by the antibiotic, but others are susceptible.

Your antibiotic kills the susceptible bacteria in your body. It also kills all the good bacteria that are always living inside you.

Once this happens, the resistant bacteria no longer has any competition. Since the resistant guy doesn't have to worry about fighting off any other bacteria,  he can dedicate all of his energy to reproducing. This is how we end up with mutant "super bugs."



Strains of at least 3 bacteria capable of causing life threatening disease are now resistant to every antibiotic we have access to. Some communicable diseases, including tuberculosis and MRSA, are now on the rise again partially due to antibiotic resistance.

What does this have to do with my food?

I have bored you enough, so I will let this cartoon do the talking:


This doesn't just apply to livestock. Antibiotics are present in manure which is used to grow fruits and vegetables, which then absorb the antibiotic. Choosing foods without antibiotics can help reverse the problem of antibiotic resistance.

Here is what you should look for:

Meat

Both of these labels guarantee that animals were raised on organic feed, hay and pasture. No antibiotics or synthetic hormones are given to these animals. Yes, they are going to be a little more expensive. To combat the added cost, consume high quality meat a few times per week, and add more vegetarian meals into your routine. (Did you know that Americans eat 10-12 times more meat than the average person worldwide?)

Here are two major American meat brands that are sold in grocery stores for you to keep an eye out for. And you don't have to go to specialty food stores like Whole Foods to find them, either!

Applegate Farms
Kroger and Meijer

Organic Prairie
Jungle Jim's and Biggs

Fruits and Vegetables

Certified organic fruits and vegetables are grown without the use of chemical fertilizers, pesticides and antibiotics. Make sure that you look for the USDA certified organic seal when you purchase fruits and vegetables at your grocery store.

It isn't necessary to purchase all of your produce organic. Fruits and vegetables with skin that we eat, as well as those grown completely underground are much more susceptible to absorbing antibiotics from their environment. As a general rule of thumb, you can follow this guide:



Again, organic fruits and vegetables may be slightly higher in cost. I have always had good luck finding reasonably priced organic produce at Kroger, Meijer, and Trader Joe's. Sometimes you can even find organic produce in Kroger's 10/$10 ads!

If you can't stomach the added cost, try to wash your produce thoroughly before you eat it to remove any antibiotic residue that may be present on the food.

In Conclusion

For the average person, it is impossible to eat organic or grass fed all the time. It's all about making smart choices when you are able. For instance, I choose not to eat meat, and I buy my produce and milk organic whenever possible. I also try to eat at restaurants that use locally sourced and organic ingredients.

Choosing antibiotic free foods is just one way to protect yourself. Don't demand that your doctor put you on an antibiotic when they don't think it's necessary, and finish antibiotics when they are prescribed. Don't share antibiotics with friends or family. Wash your hands with regular soap that doesn't contain an antibacterial agent.

If we as a society don't begin to reverse the antibiotic resistance problem, bacteria that were once easily killed could become unstoppable killers.


 

Grill Worthy Veggie Burgers

About 3 years ago, I made the decision to stop eating meat for a number of health, animal right, and agricultural reasons. I have never looked back, but on occasion I miss things like fried chicken, barbecue ribs, and a good grilled hamburger.

This memorial day, I wanted to grill a hamburger. And not a frozen veggie burger patty that is shaped like a hockey put and falls apart and through the grill grates the second it defrosts. I wanted something homemade that would have tons of flavor, not fall apart on the grill, and take on that grilled flavor that I miss so much.

I set out to find the perfect recipe, and I stumbled upon one which promised to deliver the perfect grilled veggie burger. We tried them out yesterday for Memorial Day, and I have to say that they were absolutely delicious! They were moist on the inside, crunchy on the outside, full of flavor, and stayed together on the grill. Even better, these burgers are packed full of nutrition, which makes them extremely filling. I ate my whole burger but wished I had stopped at half once my food coma set in!

Don't be intimidated by the prep work... it really isn't as bad as it looks! I think it took me about 20 minutes to put these together, and it was WELL worth it. Meat eaters... fear not. Even my meat loving father (who has been forced into vegetarianism by my mom and me) enjoys a veggie burger for lunch nearly every day. If you aren't feeling brave enough to try this recipe, check out my favorite frozen brands at the end of this post!

Yield: 8 burgers
Ingredients:

• 1/2 cup onion, diced
• 1 large garlic clove, minced
• 3 eggs, beaten with a fork
• 1 cup oats, processed into flour (about 1 minute in the food processor, until it looks like flour)
• 1.5 cups bread crumbs
• 1 cup grated carrots
• 1 cup cooked black beans, rinsed and roughly pureed or mashed
• 1/3 cup almonds
• 1/2 cup sunflower seeds
• 1/2 tbsp. Extra Virgin Olive Oil
• Worcestershire Sauce (to taste... I think we used about 1/4 cup)
• Garlic salt (to taste)

Instructions:
1. In a large skillet, saute the onions and garlic in 1/2 tablespoon of extra virgin olive oil until tender and translucent.

2. Combine everything but the Worcestershire sauce and garlic salt in a large bowl, mix with hands until well combined.

3. Once the ingredients are well combined, add the Worcestershire sauce and garlic salt to taste.

4. With slightly wet hands, shape the dough into patties. The recipe yields 8 burgers, but we made them a little larger and ended up with 6.

5. Grill until cooked through, and enjoy!

Before grilling

After grilling, topped with cheddar cheese!

Nutrition Facts:
Serving Size: 1 patty
Calories: 258
Calories from fat: 88.7

% Daily Value based on 2,000 calorie diet

Total fat: 9.86g (15%)
Saturated fat: 1.19g (5%)
Cholesterol: 69.38g (5%)
Sodium: 246.23g (10%)
Total carbohydrate: 31.04g (10%)
Dietary Fiber: 5.19g (20%)
Sugar: 2.56g
Protein: 10.75g (21%)

If you would like to try a veggie burger but don't want to mess with all of the prep and/or grilling, here are some of my favorite frozen burgers for you to check out! All of these come out great in the microwave, which makes them a great option for a quick and healthy meal. I used to pack them for lunches at work, along with a  sandwich thin bun, side salad and some fruit.

Don't Ruin a Healthy Salad!

Today when I got in from my run, I was craving a salad. I pulled a bunch of random stuff out of the refrigerator and ended up with spring greens, cucumber, mushroom, tomato, red onion and tofu. We were out of my favorite raspberry vinaigrette dressing, so I started checking out the nutrition labels of the different bottles we had in the fridge... and I just couldn't justify putting any of them on top of my beautiful healthy salad.

Most people make salads in an attempt to eat healthy and lose weight, but the way you choose to dress your salad can mean the difference between a healthy choice and a calorie and fat packed meal. Many of the bottled salad dressings out there are full of calories, fat and added sodium. For instance, Ken's Steakhouse Thousand Island dressing packs 13% of your daily sodium and 20% of your daily fat!




You may think you have been avoiding diet disaster by choosing the light version of your favorite dressing... but sadly that may not be the case. Hidden Valley Ranch Light dressing packs 12% of your daily sodium and 11% of your daily fat into TWO tablespoons.



Rather than smother my salad in calories, fat, sodium and ingredients I can't pronounce...I decided to whip up my own dressing. There are a million easy recipes out there, this is just what I created off the top of my head. It took me about 5 minutes and satisfied the tangy sweet flavor that I was craving. This would also be great on sandwiches or as a marinade for chicken breasts. It was a little higher in sugar than I wanted it to be.. but hey... I was improvising.

Katie's Honey Mustard Dressing

Makes about 4 two tablespoon servings

1/4 cup plain Chobani Greek Yogurt
1 Tablespoon extra virgin olive oil
2 Tablespoons red wine vinegar
2 teaspoons Dijon mustard
1 teaspoon honey

Combine oil, vinegar, and mustard in a bowl and combine well. Add yogurt and honey, and stir until all ingredients are combined.

Serving Size: 2 Tablespoons
Calories: 50
Fat: 3.63g
Sodium: 63mg
Sugars: 3.4g
Protein: 1.65g

If you can't avoid buying bottled dressings, try to find brands that contain no more than 50 calories and 140mg or less of sodium per 2 tablespoons. They can be hard to find, so here are a few suggestions for you to check out:

Bolthouse Farms Chunky Blue Cheese Yogurt Dressing
Trader Joe's Balsamic Vinaigrette
Annie's Lite Honey Mustard
Whole Foods 365 Raspberry Vinaigrette

I hope that these tips will help you keep your salads light and healthy this summer. Enjoy the beautiful weather and all of the fresh fruits and veggies that come with it!

There's An App For That!

The majority of the people that I spend time with consider their cell phones to be an extension of their arm.You can use your phone to check social media, get directions, check email, read books, listen to music...the list goes on. Our phones keep us in constant contact with each other and the world around us. While this can be annoying at times (like when your dinner partner finds their phone more interesting than you, but I digress) it is really pretty amazing what our phones can do. 

Did you know that there are all kinds of apps out there that can take some of the mystery out of healthy eating? So, put Candy Crush on pause, stop checking your Facebook news feed for the millionth time today, and check out some of my favorite apps that can make healthy eating simple.

#1. Fooducate

I am a weirdo who loves to stand in the aisle of the grocery store for hours and read nutrition labels as if they were popular novels. But, labels can be confusing with their many health claims and ingredients you can't pronounce. 

Fooducate is like having your own personal grocery shopping adviser who helps you decide what to buy. When you download Fooducate, you create a profile with your height, weight, and activity level. You then specify your goals, which could include losing weight, controlling carbohydrates, lowering cholesterol, lowering blood pressure, avoiding processed food, or eating vegetarian, to name a few.

In the grocery store, you scan the bar code of a food item and Fooducate grades the item on a scale from A to D based on your goals. The grade a food receives is based on the nutrition facts panel and the ingredient list. Minimally processed, nutrient dense foods score better than processed foods that use fortification to appear healthy. 

Fooducate is available for FREE on the iPhone and android. You can also read more about it here!

#2. Food on the Table

How does a weekly meal plan, healthy recipes your kids will love, savings at the grocery store, and an organized grocery list sound to you? Like a lot of work? Like you would need to be a Stepford wife to make it happen? I hear you. I used to spend my Sunday mornings going through store ads, clipping coupons, planning meals, and making my grocery list. Again, I am a freak of nature and most people don't have time for this. 

Food on the Table helps you plan healthy meals while saving time and money. When you make your meal plan for the week, you can select from a database of thousands of healthy recipes that don't require a lot of work. You can even pick your meals based on foods that are on sale in your store's weekly circular ad! Once you plan your meals, Food on the Table makes you an organized grocery list that will save you valuable time at the store. 

You can read more about Food on the Table by clicking here! It is available for FREE on the iPhone and
android.

#3. The Daily Plate 

 I started using the web version of The Daily Plate back in 2007. Of the many calorie trackers I have tried, this is my favorite. This app helps you reach your diet and fitness goals by tracking your daily calories and exercise. It boasts the largest food database on the Internet, and I personally think it is the easiest to use. 

When you set up your profile, you indicate your height, weight, activity level, and goal. You can choose to lose a certain amount of weight, maintain your current weight, or gain weight. The app will tell you not only how many calories you should consume, but it will give you allowances for fat, carbohydrates, protein, sugar, and salt. 

To track your daily food intake, you just type the food into the database, select it, and add it to your meal. What I love about The Daily Plate is that literally EVERYTHING is in their database. It is not limited to packaged foods, and you can even plug in your favorite recipes and have the app analyze their nutrition content. 

The Daily Plate app is $2.99 for the iPhone, Blackberry, or Android. I promise you that it's worth every penny, but if you want to try it out for free first, you can sign up for the web version for free by clicking here!

Healthy eating doesn't have to be complicated or time consuming, and I hope that these apps will help take some of the confusion and stress out of it for you. If you have a favorite app that I have not listed here, please tell me about it in the comments section! I am always looking for new nutrition tools to geek out over. 

Guilt Free Skinny Popcorn

Hi!

Remember me? I used to keep this blog. And then I decided to take 18 hours of science and nutrition classes while working a part time job. And then I ran out of time to do things like... sleep. So this blog kind of went out the window. My summer schedule is much more manageable, so you can look forward to lots of blogs from your Dietitian in training very soon.

I am posting today because I couldn't wait to tell you about this:



One of my nutrition professors told my class about Skinny Pop Popcorn, and I have been on the hunt for it ever since. I finally found it this morning at Walgreens. When I read the ingredients, I was skeptical about why my professor was so crazy about this stuff. It's just popcorn, right? Wrong. It's DELICIOUS and it is now hands down my favorite healthy snack food.

The only ingredients are all natural popcorn (full of fiber), sunflower oil (full of heart-healthy polyunsaturated fats), and salt. The best part is... there are only 39 calories in one cup. Which means I don't feel guilty for sitting here in the library stuffing my face full of it while I study for finals.

You can check their website to find a store near you that sells it: http://www.skinnypop.com/. I promise you won't be sorry!

Would you like Type 2 Diabetes With That?

Growing up, my mom would take my brother and I to eat at McDonald's on Fridays before we went to watch my dad coach basketball at Colerain High School. We would each get happy meals, and then we would get to run around in the play place. This was a big deal, because we didn't eat a lot of fast food in my house. Going to McDonald's was always a special treat that we looked forward to.

Perhaps it's because of how I was raised... or because I am a health food freak... but to me fast food is still a special treat. Every once in a while there is nothing better than McDonald's french fries dipped in a chocolate shake. Or a mighty kids meal to cure a hangover. I mean... wait. I'm never hungover, mom. Just joking. 

Somewhere along the line, fast food became a staple for Americans. Did you know that most children in America can recognize McDonald's before they learn to speak? There are 31,000 McDonald's in North America, and we spend about 148.6 BILLION dollars on fast food every year. That averages out to about $492 PER PERSON every year on fast food.

What exactly are we getting for our $492?

Weight Gain

•  Eating more than twice per week at fast food restaurants is linked to significantly more weight gain over time than occasional visits.
• In 2009, researchers at the University of California, Berkeley found that living near a fast food restaurant is linked to a 5.2 percent greater risk of obesity.
• If you eat a Big Mac, large fries, and large Coke, you will have to walk non-stop for six hours to burn off the calories you have gained.

Type 2 Diabetes

• A 2004 study noted that regularly eating fast food doubles your chance of developing insulin resistance, which heightens risk of developing type 2 diabetes.

Cardiovascular Disease

• In a 2005 study published in the "Canadian Journal of Public Health," found that regions with high concentrations of fast food restaurants are 2.62 times more likely to have extremely high levels of hospitalization for coronary problems.

Death

• Fast food is associated with an increased risk of death even after ruling out deaths due to cardiovascular conditions. 

So, what do you do when life is crazy and you are short on time, but you would like to pass on the side order of death?

Keep easy items on hand at home
Yesterday, I was in Chemistry class from 10-3:30, went to the gym, went to the store, and still had to go home and study for a huge Anatomy and Physiology exam. By the time I finished my run, I was starving. I wanted a healthy meal but didn't have a ton of time to prepare something. This is what I came up with:

Italian soy sausage, brown rice blend, asparagus, mushroom, and onion with reduced fat Parmesan cheese.

Know how long this took me? 6 minutes. The sausage is made by Trader Joe's and takes 1:10 in the microwave. The rice is a frozen organic blend that heats up in the microwave in 3 minutes. While the sausage and rice microwaved, I popped the veggies (which were already cut up) into a skillet with a little bit of extra virgin olive oil.

Making a healthy meal does not have to be a big production, and keeping easy staples like this on hand can help you avoid a nutritional nightmare.

Here is how this meal breaks down:
Calories: 387.5
Fat: 9g
Sodium: 27.5g
Cholesterol: 0g
Sugar: 3.1g

Just to compare...

McDonald's double cheeseburger, large fries, large coke.

Calories: 1250
Fat: 48g
Sodium: 1520g
Cholesterol: 80g
Sugar: 93g


If you find yourself in a situation where avoiding the drive thru is impossible, try to order wisely. Opt for grilled instead of fried, skip the sauces, stay away from the cheese and bacon, only order a single hamburger patty, and replace the fries with a baked potato or side salad. Skip the coke and get a water or an unsweetened iced tea. Sweet tooth? Go for the fruit and yogurt parfait instead of the milkshake.

I know that many times the drive thru is unavoidable, so in my next post, I will show you how to make healthy choices at some of America's most popular fast food restaurants. If you have a favorite fast food restaurant or fast food choice, let me know in the comments section and I will include some healthy swaps just for you!

Guilt Free Mac N' Cheese

I love nutrition. Enough that I am studying to make a career out of helping people make food choices that will allow them to live long and healthy lives. I am a healthy eater who loves fruits, vegetables, whole grains, and real organic food. I don't drink soda, I don't eat meat, and I try to avoid processed foods. But we all have our weaknesses... and I happen to love macaroni and cheese. And pizza. And brownies. And chips and dip. But hey, I am getting off track and drooling all over my keyboard. So let's get back to what this blog is really about, and focus on the macaroni and cheese.

Mac n' cheese is the ultimate comfort food. It's warm... creamy... cheesy... and it's pasta- so it speaks to my Italian genes. Unfortunately, the calories and fat that come along with this traditional dish aren't so comforting. So sadly (but wisely), I have only ever indulged my love for mac n' cheese on special occasions.

That is until my mom found this Weight Watcher's recipe for butternut squash macaroni and cheese. I can feel you being skeptical from here... but don't stop reading now. I promise you won't be sorry.

This recipe uses butternut squash as a base for the cheese sauce, which significantly cuts down on the fat and calories without losing any flavor or creaminess. I was expecting it to be really squashy (which is fine with me because I love butternut squash) but it wasn't. It was thick, creamy, and cheesy, while delivering a healthy dose of nutrients, protein, and fiber. I literally had to restrain myself from licking the plate. There may or may not have been tears when I discovered the leftovers were gone.

So. Whether you are a butternut squash lover or not, you should try this dish. Of course, like I always say, it's all about moderation. Though it's tempting, you shouldn't eat the whole casserole dish in one sitting. Pair this with a vegetable and a side salad for a well balanced and filling meal.

Healthy eating is all about finding healthy ways to enjoy the things that you love, and this recipe is a perfect example of that!

Butternut Squash Macaroni and Cheese

Ingredients

• 1 lb butternut squash, cubed
• 12oz Ronzoni Smart Taste Macaroni Noodles (mom used fusilli, which held onto the sauce better)
• 1/2 cup Panko breadcrumbs
• 1 ½ cups fat free vegetable broth (Use an organic brand to cut down on sodium. I like Pacific Foods or Imagine Foods)
• 1 cups fat free milk
• 1 cup Gruyère cheese, shredded (mom replaced this with 2% cheddar)
• 1 cup fresh Parmigiano-Reggiano cheese
• 1/2 cup fat free plain Greek yogurt
• 3 garlic cloves, minced
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°.
2. Combine squash, broth, milk, and garlic in a medium saucepan; bring to a boil over medium-high heat. Reduce heat to medium, and simmer until squash is tender when pierced with a fork, about 25 minutes. Remove from heat and let cool for about 10 minutes.
3. Place the warm squash mixture in a blender. Add salt, pepper, and Greek yogurt. Blend until smooth. Place blended squash mixture in a bowl; stir in cheeses and mix until combined.
4. Cook pasta according to package directions, drain well. Add pasta to squash mixture, and stir until combined. Spread mixture evenly into a 13 x 9-inch glass or ceramic baking dish coated with non-fat cooking spray.
5. Sprinkle panko evenly over the hot pasta mixture. Lightly coat topping with cooking spray.
6. Bake at 375° for about 20 minutes or until bubbly. Serve immediately.

Number of servings (yield): 8

 

PER SERVING:285 calories; 8g fat; 42g carbohydrates; 8g protein; 6g fiber. 5 Weight Watcher's points.

Food as Fuel: Treating Your Body Like a BMW

I got a text from a friend the other day that pointed out I have been slacking big time on blogging! Taking 18 credit hours this semester is making it hard to find time to sleep, let alone blog! I'm feeling really inspired and positive today, and I felt like taking a study break to share my thoughts with all of you!

I recently did a project for my Nutrition Counseling and Communication Skills class that required us to follow a specific dietary regimen for a week. I chose low sodium, and had to plan a diet where I consumed no more than 1500 mg of sodium in a day. To get an idea of about how much sodium I normally consumed, I put a typical day of eating into a nutrition program, and was really shocked about what I found. Not about my sodium intake, which was pretty low, but that I was deficient in nearly every single vitamin and mineral there is.

I pride myself on being a pretty healthy eater, but because I am vegetarian and consume a low calorie diet, it is really difficult for me to get all of my nutrients through food. Taking a vitamin supplement is great, but nutrients that come from food are better utilized by your body. In planning the diet for my assignment, I had to stick to foods that were low in calories but had high nutrient content. These foods are known to be nutrient dense. Basically, following a nutrient dense diet is about getting more bang for your buck by choosing low calorie foods that pack a high amount of nutrition. The goal  is to pack in as many nutrients into a 1500 to 2000 calorie day, resulting in good health and protection from disease, not to mention good weight management!

This table from Eat Right America shows the ANDI (Aggregate Nutrient Density Index) scores for various foods. The higher the score, the higher the nutrient density.

This got me thinking a lot about food as fuel. The food we eat is more than just food... it is nutrients that allow us to function and perform to the best of our ability. Would you put cheap gas into an expensive BMW and expect it to drive the way you want? No. Just like you can't fill your body full of junk food and expect it to perform how you want it to.

The knowledge I gained from this assignment has inspired me to modify my diet to include more of these nutrient dense foods, and see if it improves my mood, energy level, cognitive ability, and fitness level. If you would like to join me in adding nutrient dense foods to your diet, here are some examples!

Vegetables

greens: romaine, kale, raw spinach and collards
carrots
Brussels sprouts
peppers
squash
sweet potatoes (yams)
celery
avocado
green beans
peas
asparagus
parsley (for juicing)
onions
garlic
broccoli

Fruit

all berries
cantaloupe
all melons
bananas
mangos
grapefruit
oranges
grapes
pineapple
cranberries
apples

Nuts

almonds
walnuts
cashews
brazil

Seeds 

flax
sunflower
pumpkin
sesame
hemp

Grain

oats
millet
quinoa
buckwheat
spelt
barley
wheat

Legumes

soybeans
chick peas
black-eyed peas
black beans
pinto beans
small white beans  

Fats

hemp oil
flax oil
pumpkin oil
olive oil

Animal Products

wild Pacific sockeye salmon
skinless chicken breasts
free range eggs
yogurt
goat’s cheese
cottage cheese

Natural sweeteners

Sucanat (a non-refined cane sugar which retains the molasses)
unpasteurized honey
frozen juice concentrates
blended dates and raisins

As a little inspiration, here is what I had for lunch today:

6 oz chobani plain Greek yogurt with banana, 1/2 cup blueberries, 1 tablespoon walnuts.
9 Grain Salad (olive oil, wheat berries, cous cous, lentils, brown rice, mung beans, curry powder, cider vinegar)
Not pictured: Luna Bar, chocolate peppermint stick flavor, which includes calcium, vitamin D, folic acid, and iron!

Ok! Back to studying I go. I hope that you will all be inspired to fuel your body with the foods that it needs to work its best for you! If you join me in my nutrient dense challenge, I would love to hear how you are incorporating these superfoods into your diet!

Happy Snacking!

About a week ago, I was chattering on and on about the childhood obesity epidemic to my mom, and she told me this story. I have been really surprised at how it has influenced my eating habits since then, and so I felt compelled to share it with you!

A friend of my mom's took her granddaughters for a girls day out, which concluded with taking them for ice cream. The oldest granddaughter said she didn't want any ice cream because she had already had her "happy snack" for the day. Apparently, she is on a swim team, and the coach set the rule of one "happy snack" per day to increase the healthy food choices they are making. I love how easy this concept is for children and adults alike to grasp. With childhood obesity spiraling out of control, teaching our children to make good nutritional choices is more important than ever.

As I have said on this blog so many times before, eating healthy is all about moderation. Diets don't work because they make you feel deprived. When you are told that you can't eat something that you love, you can't think of anything other than eating that food. In the end, you are going to try to satisfy the craving with other foods, and then eventually binge on the thing you have really been craving. 

I am really bad about snacking between meals, and I often find myself grabbing a few hand fulls of less than nutritious foods throughout the day. A hand full of m&ms... a handful of snack mix... a hunk of a loaf of bread out on the kitchen counter. They all seem harmless since I eat them in such small quantities. The reality is that all of those extra mindless calories really do add up, and they do nothing for me nutritionally.

For the past few days, I have stuck to the one "happy snack" per day rule. I reach for healthy options throughout the day, and then I reward myself by indulging a sweet snack in the evening. You can choose to have your "happy snack" at anytime of the day... I just find that making good choices during the day is easier when I know I am going to be rewarded with something that I love. As I was staring at the container of munchy mix in the pantry today, I thought, "that is so not worth missing out on my hot date with Esther Price later tonight."

Today, my healthy snacks consisted of:
Non-fat greek yogurt with 1 cup strawberries
1 cup baby carrots, 3 whole grain crackers, 2 tablespoons of hummus

My happy snack was:
2 pieces of mind-blowingly delicious Esther Price peanut butter cream filled chocolate.

Moderation is key, so don't go eating half the box of chocolates! Self control and sticking to one serving size is much easier when you don't feel deprived. I don't feel guilty about indulging in a little bit of chocolate when I feel good about everything I have eaten throughout the day.

So, do you think you can limit yourself to one "happy snack" per day? I challenge you to replace all but one snack with healthy foods, and to be aware of those little hand fulls you reach for throughout the day. I think you will be surprised at how much more satisfied and energized you are, and the extra room you will quickly find in your favorite jeans isn't such a bad thing, either!

Happy snacking!

Happy New Year!

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!

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.

Nutrition Facts

1 Serving =

Calories 179

Calories from Fat 71.1

Total Fat 7.9g

Saturated Fat 3.86g

Cholesterol 22.22mg
Sodium 324.84mg
Total Carbohydrate 15.87g
Dietary Fiber 2.06g
Sugars 6.97g
Protein 12.55g

 

 

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.

Nutrition Facts

Serving Size: 1 sandwich (includes bun)

Calories 284

Total Fat 6.33g

Saturated Fat 0.33g
Cholesterol 0mg
Sodium 690.83mg
Total Carbohydrate 58.83g
Dietary Fiber 5.5g
Sugars 14.58g
Protein 9.67g

 

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?

Food	Market Unit	Cost Per Market Unit	Cost per 20 grams of protein
Peanut Butter	18 oz. jar	$2.39	.55
Dry Beans	1 pound	$1.89	.45
Large Eggs	1 dozen	$1.59	.45
Bone-In Chicken Breast	1 pound	$2.99	.81
Ground Chuck	1 pound	$2.59	.65
T-Bone Steak	1 pound	$11.99	$2.76
Hot Dogs	1 pound	$3.59	$1.40
Bacon	1 pound	$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	12 oz. can	$2.77	12 oz.	.23
Star-Kist Tuna	3-3 oz. cans	$3.35	9 oz.	.39
V8 Juice	46 oz. can	$2.19	46 oz.	.05
V8 Juice	6- 5.5 oz. cans	$3.99	33 oz.	.12
Romaine Lettuce Head	1 lb.	$1.49	16 oz	.09
Bagged Romaine Lettuce	10 oz.	$2.79	10 oz	.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.