Clean Eating On the Cheap

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Everyone is on a budget these days and that, no doubt, influences our weekly grocery bill.  The silver lining to tighter purse strings may result in a more simplified and pure pantry.  Contrary to popular belief, eating healthy can be cheap. In fact, a bag of chips will run you 40% more than a pound of seasonal, fresh produce.  Moral of the story, steer clear of the aluminum bags and focus on these cost-effective staples.

1) Frozen veggies and fruit. Just as nutritious and will last much longer than fresh produce.

2) Quick oats.  Target recently advertised their brand for $1.99 a canister. Perfect for an easy, high fiber breakfast or snack.

3) Store brand Greek yogurt.  Trader Joe’s brand is usually around $.99 for a 6 oz serving. Greek yogurt is an excellent source of vitamins, minerals and protein.

4) Lean, ground turkey.  I can usually find 99% lean ground turkey at Shoprite for a bargain  $2.99/lb. Take that sirloin!

5) Beans and lentils. A perfect option for a heart healthy, meatless meal with a decent shelf-life.  Incorporate into soups, salads or even on pizza for a balanced meal.

 

My Current Health Food Obsession: Almond Breeze Unsweetened Almondmilk and Coconutmilk Blend

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I typically do most of my shopping at Trader Joe’s, but last week I found myself in a major time crunch and had to settle for a conventional grocery store…and I am glad I did!.  While strolling through the dairy aisle, I noticed an increase in the amount of milk alternatives now available. While I still enjoy conventional cows milk- skim of course,  I decided to change things up and try the unsweetened almondmilk and coconutmilk blend from Almond Breeze. The packaging made it look super delicious and at only 45 calories per 8 ounce serving, the only thing I had to lose was $3.99.  I tried it first in my coffee as a creamer alternative. Yummy! Then, with some high fiber Cinnamon Burst Cheerios. Amazing! Do yourself a favor and try this combo for breakfast.

This is a great product for those with a lactose intolerance, avoiding gluten, soy, or want to shave a few calories here and there. I must point out, there is one gram of saturated fat from the coconut milk, but there are new studies that suggest major health benefits from medium chain fatty acids.

Top Free Apps To Help You Lose Weight

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Your smartphone has become an extra appendage, so why not use it to help you lose weight?  There are several apps out there designed to monitor your dietary intake, exercise and behaviors-all important components in battling the bulge. 

For keeping a food record:  MyFittnessPal.com

This app has been the most popular among my clients and weight loss groups for easy food and exercise entry. 

Calorie counter:  CalorieKing

My favorite little resource book is now available at the touch of a finger. This app might make you think twice before ordering your favorite latte.

For healthy recipes:  SparksRecipes

Browse by category, course, cuisine or even dietary needs. Each recipe provides directions and nutrition facts.

For exercise: Daily Workouts

This app features videos of 10-30 minute full body workouts developed by a certified personal trainer. The workouts require minimal to no equipment so they can be done in your home, office or hotel room. 

For shopping:  Shopwell

Are the endless options at your local health food store giving you anxiety? Are you looking for more gluten-free products? Download Shopwell to hold your hand on your next shopping trip.

Peanut Butter Oatmeal Power Balls

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Happy National Peanut Butter Day! It’s true, there is officially a day for everything it seems. I prefer to honor peanut butter and all of its creamy, delicious glory everyday. Not only is it the perfect punch of protein, but it is temperature safe which makes it handy for an on the go snack- perfect to complement fruit, veggies and whole grain crackers!  Peanut butter is full of the heart healthy “good fats” and can be part of a healthy meal plan.  It is best to keep peanut butter servings in moderation (about 1 tbsp)  to avoid racking up the calories. I  recommend low-cal versions like PB2 by Bell Plantation or Smucker’s Natural Peanut Butter to avoid any hydrogenated oils (yuck).  Try the following no-bake peanut butter oatmeal power balls from caloriecount.about.com for a filling afternoon snack or pair with a piece of fruit for an easy breakfast.

 

What you will need (makes 18):

-4 tbsp peanut butter

-2 tbps honey

- 1 tbsp skim milk

- 2 cups oats

 

Get Started:

Mix peanut butter and honey together in medium bowl. Add oats until combined, adding milk if necessary to moisten (should be crumbly). Roll into tight balls and store in refrigerator
 
The Nutritional Breakdown (1 ball): 
64 calories, 2.4 grams of fat, 8.7grams of carbohydrates and 2.3 grams of protein.

 

Set a New Year’s Resolution That Will Guarantee Success

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The ball has dropped, the tree is gone and you may have noticed an unwelcome, yet expected, snugness in your work-wear. It’s here again! Resolution time. You have probably already set a HUGE new year’s resolution, and sadly, by six days post-promise, it may have already fallen by the waste-side. Whether you are setting weight loss goals in January and July, I have similar advice when it comes to successfully obtaining them.

1) Make it small.  Small goals are less overwhelming and easier to achieve than big goals. Duh! This acts as a stepping stone for long-term weight loss goals while serving as positive reinforcement that will keep you in control.

2)  Make it realistic. Are you really going to go to the gym every night after work when you haven’t been there in months? Or, is it more likely that you will get to the gym three out of the five nights. Are you more motivated in the am, or pm? Know yourself, take a look at your schedule and plan it out!

3) Make it specific.  Spell it out, write it down and picture yourself doing it.The more details, the better.

4) Make it measurable. Setting a time-limit will keep you focused on whether you have met your goal and are ready to move on to the next.

Examples of successful weight loss goals:

” I will cut eating out from 5 times each week to 2 times each week for three months”

” I will walk on my treadmill for 30 minutes every Monday, Wednesday, Friday and Saturday at 5:30pm”

Feeling extra motivated this year? Keep it balanced and set one exercise goal for yourself and one intake/diet goal. Good luck and here’s to a happy and healthy 2013!

 

It’s 5 pm, completely dark outside and nothing is defrosted for dinner. Time to bust out the slow cooker.

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We’ve all been there. Home from work, tired, hungry and nothing to eat. Why not turn that frown upside down and enter the house to the inviting scent of a warm, low-cal, meal-compliments of your slow cooker. Not only is slow cooking a safe, more energy efficient alternative to other cooking methods, but it can serve as the perfect opportunity to put those frozen veggies, meat and/or beans to good use.  Insta-meal!

Check out this low fat, high fiber, vegetarian recipe!

Holiday Survival: 6 Tips to Avoid Weight Gain this Season

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It’s the most wonderful time of the year! Coincidentally, it also national “eating season”. Whether you have lost a significant amount of weight leading up to the holiday months, or simply want to avoid a tighter waist band from now until the new year, there are some simple tips you can try to get you through the holiday festivities unscathed.

1.  Continue to track your calorie intake.  Controlled holiday goodies can fit into most calorie levels but they need to be accounted for.  Think about what you really want to spend your calories on each day (drinks, snacks, desserts, main course).

  • 1 cup Mashed potatoes        220 calories        8 grams fat
  • ½ cup candied yams            295 calories        4 grams fat
  • ½ cup dressing                     170 calories        9 grams fat
  • 1 cup gravy                           350 calories        16 grams fat
  • ¾ cup green bean casserole 80 calories          4 grams fat
  • 1 dinner roll                            85 calories          2 grams fat
  • 1 tablespoon butter               100 calories        11 grams fat
  • ½ Waldorf Salad                   160 calories        12 grams fat
  • ¼ cup cranberry sauce         115 calories         0 grams fat
  • 4oz glass of wine                   80 calories          0 grams fat
  • 1 cup eggnog                        380 calories        18 grams fat
  • 1 slice pumpkin pie               315 calories        13 grams fat

 2.  Maintain your fitness level.  You can burn up to 210 calories an hour while doing your holiday shopping! If time is tight, try scheduling in 3, 10 minute blocks of activity.  Try decreasing the amount of time you are sedentary. Start a new family tradition and encourage the family to bundle up and take a brisk walk after Thanksgiving or Christmas dinner.

3.  Survive the buffet and then move away!  Limit yourself to one small plate and do a lap around the table before you make any impulse selections.  Your best bet:  shrimp cocktail, raw veggies, fruit and a  handful of seasonal nuts.  If something doesn’t taste good, don’t finish it.  Move to another room when you are done eating.  Focus on socializing rather than eating.  Out of sight, out of mind.

4.   Easy on the alcohol.  Alcohol offers empty calories, can act as an appetite stimulant and can lead to a loss of control when food is so easily accessible. Bad news! Women should have no more than one serving a day and men should have no more than two servings each day.  Your best bet:  4 oz of wine, light beer or club soda with 1.5 oz of spirits.

  • Light beer (bottle) – 110 calories
  • Smirnoff alcoholic “soda” (bottle) – 249 calories
  • Eggnog with rum (8oz) – 350 calories
  • Margarita (8oz) – 400 calories
  • Wine (4oz) – 100 calories
  •  Regular beer (bottle) – 145 calories

 5.  Avoid the guilt and anxiety. Offer to bring a dish to share using lighter ingredients. Be sure to leave the party empty handed.

  • Candied yams – sweeten with apple or orange juice and add ground cinnamon.  Omit the butter and marshmallows
  • Green bean casserole – cook fresh green beans with chunks of potatoes and fat free half and half or low fat cream soup instead of regular.  Top with almonds instead of fried onions
  • Mashed potatoes – use skim milk or broth instead of whole milk and butter
  • Gravy – use a fat-skimmer cup or freeze the juices in a shallow pan so you can remove the fat

6.  Don’t party on an empty stomach. People who skip meals are more likely to binge later on in the day. Eat as you usually would throughout the day and you will most likely be able to stay in control at your event. 

 

For more nutrition tips and services to get you through the holiday season visit RDMealPlan.com.

What is all natural, gluten free and can help you lose weight?

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It has been well documented that meal replacements (aka Lean Cuisines, Smart Ones, Muscle Milk) can be a safe and effective tool in weight loss. Much to the surprise of my clients, I typically bring this up as an option to those who despise cooking or meal prep, but still need to stay within their target calorie level. As someone who values natural nutrition full of fiber and veggies (often lacking in these meal replacements), I would continue to feel an emptiness in my little nerd heart when I noticed my clients finding success in this tactic. I was beginning to fear that these unglamorous meal replacements would plague my career forever until, alas, Garden Lites decided to rock my world and send me a shipment of all natural, gluten free frozen dishes and souffles…fancy!  With options like pizza, southwestern and raisin carrot, this meal leaves little to crave after lunch. Any volume eaters out there?  With each dish running you under the 200 calorie mark, go ahead and pair it with your favorite fruit and a sensible snack for the ultimate well-rounded, low calorie meal. 

 

Are You Drinking Yourself Fat?

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We can point several fingers as to the cause of the growing obesity epidemic, but added sugar from daily beverages seem to stand out as a leading culprit. ”Soft-drinks” (sports drinks, energy drinks, juice and soda) can pack in over 200 calories in a 12 oz serving.  Guzzle one of these bad boys down on a daily basis and you could be 26 pounds heavier over the course of a year. Moral of the story, choose naturally unsweetened beverages to stay hydrated day-to-day and use soft-drinks as treat.

Sip on this:

 

8 Easy Ways to Sneak in Physical Activity

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It is recommended that we get busy for about 30 minutes each day to maintain or improve overall health. Even more is required if weight loss is desired!   With today’s go-go-go mentality it can be overwhelming to get in just the minimum.  Lucky for those of us with a busy schedule, it has been shown that even 10 minute bouts of physical activity can be beneficial in helping us live a healthier lifestyle. Do what you can, and you will be more likely to stick to it!  Looking for clever ways to sneak physical activity in your day, even between an intense round of bingo on Cheekybingo.com?  Check out the following tips. 

When you wake up:  Try 5 to 10 minutes of jumping jacks. A 150-pound woman can burn 90 calories in one 10-minute session.

When you grab the morning paper:  Take a brisk, 5 minute power walk up the street in one direction and back in the other.

When you need to “go”:  If your home has more than one level, use the bathroom on the floor above or below you to incorporate stair-climbing into your day.

When you are at the office:  Take a few flights of stairs, walk to get lunch, or stroll around the building or parking lot.

When you are cooking dinner:   Do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter.

After dinner:  Take this time to catch up with your children or significant other while taking a brisk evening walk.

While you are watching TV:  Keep light weight dumbbells handy for a few reps or get in some lunges/squats.

When you go to bed:  Spend 5-10 minutes in bed doing a few stretches that will help you sleep and unwind from the day. The basics (legs, arms, chest and back) will stretch most of your body and will improve your flexibility within the first week.

Other Tips to Get You Moving

Enjoy a new book on audio and listen while you walk. You’ll walk farther to hear more of the story, and you’ll look forward to tomorrow’s walk.

Explore trails or streets in a new neighborhood. A change in scenery helps keep your routine fresh.

Rather than meeting a friend for dinner or coffee, ask them to join you for a game of tennis, in-door rock-climbing or bowling.

Keep a pair of sneakers nearby at all times so you’re always ready for activity. Stow a pair in your car or your desk at work as well as at home.