Tag Archives: heart health

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.

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.

Sensational Swaps: Cooking Edition

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Looking for an easy way to cut back calories and shed some weight?  Try making the following swaps in your kitchen.

Instead of …..                                 Try……                            The savings………              

1 cup cream to thicken soup Evaporated skim milk or pureed vegetables 750 calories
Basting or coating a pan with oil Fruit juice, broth, wine or Misto spray bottle 495 calories
½ cup sour cream Equal amount non-fat Greek yogurt and a squeeze of lemon juice 185 calories
1 pound 85% lean ground  meat 99% lean ground turkey, 96% lean ground beef, turkey sausage, tofu or soy crumbles 490 calories
¼ cup mayonnaise Equal amounts of low fat plain yogurt 195 calories
½ cup breadcrumbs Pulse whole grain bread or rolled oats in a food processor 140 calories
White rice Brown rice, Bulgur, Quinoa, Couscous (keep the portion in check at 1/3-1/2 cup) The calories may be the same but you are gaining the fiber filling benefits of whole grains.
1 cup pasta Spaghetti squash, shaved zucchini ribbons, whole-grain pasta 125 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.

Enjoying the free advice? Visit RDMealPlan.com for personalized nutrition and weight loss services.

 

Lower Your Risk of Cancer and Heart Disease by Making This Monday a Meatless One

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There has been a great deal of buzz in the health and nutrition world about a new study from the Harvard School of Public Health linking red meat consumption to an increased risk in cardiovascular and cancer death.  If that wasn’t scary enough, the specifics of the study were astonishing, stating that daily consumption of processed red meat-the equivalent to one hot dog or  3 ounces of sausage-increases these mortality risks by 20%.

In the press release noted that “replacing one serving of total red meat with one serving of a healthy protein source was associated with a lower mortality risk: 7% for fish, 14% for poultry, 19% for nuts, 10% for legumes, 10% for low-fat dairy products, and 14% for whole grains. The researchers estimated that 9.3% of deaths in men and 7.6% in women could have been prevented at the end of the follow-up if all the participants had consumed less than 0.5 servings per day of red meat”

Although the take-home message of this study is to stop eating so much darn red meat, it should also shed some light on the health benefits of incorporating more fish and plant-based protein servings into ones diet.  Overall, this study definitely supports the theory that one small life-style change can make a huge difference in health!  Since there is no time like the present, start the change today and make this Monday dinner meatless. Need some ideas to get you started:

  • Toss some edamame on a bed of lettuce for a salad.
  • Skewer and grill some extra-firm tofu chunks for shish kebobs.
  • Put your crock-pot to use and make some bean chilli.
  • It’s not Friday, but you can still make fish tacos.
  • Lentil soup anyone?
  • Go out and try a new  Indian restaurant or other  vegetarian cuisine.