Tag Archives: eating well

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.

 

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.

 

Skinny Wraps

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Looking for a low-cal, convenient meal or snack? Always! Try wrapping it up. I tend to avoid most wraps at restaurants and cafes because the shell alone can easily pack in 45 grams of carbs or more……that’s equivalent to  three slices of bread! And we are not even at the middle yet. To keep it light, make sure you start with a sound foundation……that would be whatever it is that’s doing the wrapping.  I make sure I always have  low carb, whole wheat tortilla shells in the fridge for this purpose.  My favs are Trader Joe’s low-carb tortilla shells (about 45 calories) and La Tortilla Factory’s high fiber tortilla wrap (45 calories, 7 grams of fiber!). Next….fill-er-up

Skinny Breakfast Wraps Fillings:

savory

  • 2 egg whites
  • 1/2 cup cooked spinach
  • tomato slices
  • 2 tablespoons low fat shredded cheese
  • garlic

or sweet

  • 2-4 oz fat free Greek yogurt
  • 1/2 cup sliced strawberries
  • 1/2 sliced banana
  • 1 tbsp sliced almonds
  • drizzle of honey

There you go!  An easy, filling, balanced breakfast to-go all under 250 calories.

Top 5 Items to Always Have in Your Freezer

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Like most individuals, your freezer may act solely as a storage unit for a box of baking soda and an old bottle of vodka.  Most of my clients overlook the concept of utilizing the old” ice box “as a way to conveniently store healthy food for months at a time.  Almost any food can be frozen while preserving the taste and nutritional value.  Avoid the guilty feeling of throwing away the limp, untouched broccoli floret and be sure to stock up on the items below to aid in healthy eating and save money.

1)  Frozen Vegetables.  Veggies are full of fiber, water, vitamins and minerals. They fill you up for very few calories.  As represented by the My Plate Symbol from the USDA, it is recommended that we make up half of our meals with fruits and vegetables. It is probably not a shock that most Americans, with their growing waist lines, typically fall well below that recommendation. Keep your favorite bagged veggies on hand to ensure a serving will accompany your dinner in just seconds.

2) Frozen Fruit. I recommend that people incorporate two fruit servings into their diet each day and make up the remaining “fruit and veggie” quota with vegetable options. Fruits are a great source of fiber and can even provide cancer fighting antioxidants.  Frozen fruit may offer a larger variety in various seasons.  Frozen Fruit is a great addition to non-fat Greek yogurt or homemade smoothies.

3)  Fish.   Frozen fish can taste just as fresh as the “catch of the day”.  I encourage clients to eat fish twice each week for a lean protein option or as a way to get in some essential fatty acids.  .

4)  “Frozen Meals”.  Designate a day during the week to do a little cooking and prep work.  Pre- portion and freeze some lentil soup or turkey chili and defrost when time is tight, but eating healthy is a must.

5)  Low Fat Ice Cream or Frozen Yogurt.  This frozen treat offers a variety of minerals essential for bone and cardiovascular health and may help in keeping cravings at bay.  Of course size does matter, so limit servings to ½ cup.

Remember safety first.  Never defrost food at room temperature. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave using the defrost setting.

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