Archive for August, 2010

We can all agree that getting the most nutrition for the least amount of money is a common goal when navigating the food store. Luckily, in some cases the most inexpensive things you can buy are the best things for you.

Here is a list from Divine Caroline of the 20 Healthiest Foods Under $1

1) Oats- High in fiber and complex carbohydrates, they have been show to lower cholesterol.

2) Eggs- They are the cheapest and most versatile source of protein.

3) Kale- Loaded with vitamin C, carotenoids, and calcium.

4) Potatoes- A great source of vitamin C and potassium, potatoes are great because there are so many ways to use them.

5) Apples- Great source of pectin which is a fiber that helps lower cholesterol. An apple is also a very filling snack.

6) Nuts- Very nutrient dense and good sources of essential fatty acids, vitamin E, and protein.

7) Bananas- High in potassium and fiber and one of the cheapest types of produce there is.

Garbanzo Beans- Most inexpensive when purchases in dried form. They are high in fiber, iron, folate, and manganese.

9) Broccoli- Contains calcium, vitamins A and C, potassium, folate, and fiber.

10) Watermelon- This fruit is cheap when you consider cost per serving. It contains over 90% water making it an easy way to hydrate.

11) Wild Rice- Has a more robust flavor than white rice and only costs a little more. It is low in fat and high in protein and fiber. It is loaded with B vitamins and is a great source of complex carbohydrates.

12) Beets- Have natural sugars which make them sweet to the taste, containing folate, iron, and antioxidants.

13) Butternut Squash- Provides 5 grams of fiber per half cup as well as lots of Vitamin A and C.

14) Whole Grain Pasta- One of the cheapest staples you can buy, high in protein and B vitamins.

15) Sardines- Great as a topping and even though they are small in size they have big benefits: calcium, iron, magnesium, zinc, and B vitamins.

16) Spinach- This universal vegetable has lots of Vitamin C, iron, and trace minerals.

17) Tofu- This very inexpensive protein source is not just for vegetarians!

18) Lowfat Milk- Even though milk prices are higher, one serving is still less than $1. All you need is a small glass to acquire the protein, vitamins, and bone-strengthening calcium.

19) Pumpkin seeds- Come free with the purchase of a pumpkin and are filled with magnesium, protein, and trace minerals.

20) Coffee- Though we wouldn’t recommend having more than 2 cups a day, coffee does provide a lot of benefits like antioxidants that protect again free radicals. It does run less than 50 cents a cup.

Do you usually look for these at the grocery store?

We are all starting to plan for the fall and if you’re a parent of a child going back to school that means getting the school supplies, backpacks, and new fall clothes. However, what most people don’t think about when it comes time to go back to school is how to keep their children healthy and this means planning ahead for school lunches.

We always recommend that you pack your children’s lunch so you know exactly what they are getting, but we also know children also love pizza Friday’s and waiting in line with their friends to buy the school lunch. Buying lunch every once in a while is definitely not going to be harmful, but I would recommend getting a copy of the menu ahead of time and trying to discuss some healthy options with your children so they are not as easily influenced when it’s their turn to order.

Lunch in school is definitely one of the most important meals of the day because it could be a long time before their next meal. Therefore the lunch needs to be nutritionally dense to keep them full and the best way to do this is to make sure lunch is loaded with lean protein, healthy fats, and lots of high fiber carbohydrates.   Registered Dietitian, Danielle Omar gives some reasons and examples stating, “The healthy fat (from avocado, nut butters, nuts & seeds, eggs, and hummus) and the fiber (from the whole fruits, veggies, and whole grains) are going to slow down digestion and keep them full. The lean protein is going to provide satiety…which gives the meal that “staying power” for several hours. “

…read more on New Ideas for Back to School Lunches

Last year, I listened to several of my friends talk about their CSA boxes.  I had no idea what they were talking about. CSA what is that? For the longest time, I could not even remember what the acronym stood for, now I know that CSA stands for Community Supported Agriculture. Basically, it is a program that allows you to purchase a box of produce each month from local farmers.  Here is an example of some of the locally grown, organic fruits and vegetables that are available:

I love getting the mystery package. I never know what is going to be inside the produce box. It is exciting, kind of like my own present each week. It inspires me to try new produce and it feels great to have an abundant amount of produce on hand so each summer meal can have at least two kinds of fruit/vegetables. For instance if I have 2 kolrabi, then I can saute one and serve one raw. Or, I can roast half the potatoes and use the rest for homemade mashed potatoes.  FUN and delicious!  I have learned to cook fresh beets and all kinds of produce that I might have only had frozen or in a can in the past.

I would strongly recommend either participating in a similar program or simply making a stop at a local framer’s market to see which produce is locally grown.  Remember that the best way to enjoy fruits and vegetables to purchase is locally grown and in season.  In addition to “making your plate look like a rainbow” another tip is to “eat close to the earth” meaning that the food that you eat should change as the seasons change, for instance, eating strawberries when they are in season taste delicious and are quite affordable, yet, when strawberries are purchased in the middle of the winter they are expensive and tasteless.  The same is true with cantaloupe, a piece of fresh cantaloupe while in season tastes like candy, yet a piece a cantaloupe at a salad bar mid-winter tastes awful.

This is also a great way to get your children to like fresh produce and to re-introduce yourself to fresh fruits and vegetables.

There is always so much to learn about food and food preparation and it can be both fun and enjoyable.  I like to try a new food item or recipe each week so with the CSA box, that makes it easy to for me to meet my goal.

How do you encourage yourself to eat a wider variety of fresh fruits and vegetables?

Hey everyone, sorry I’m a little late with today’s post. Welcome to Week 2 of the exercise challenge! Everyone did a great job with week 1 and thanks to Sarah for all your motivational posts! Please comment all of your exercise on this blog and we will tally up the results on Saturday. Good luck to all!

Hi Everyone, just a reminder that the exercise challenge, week 1 runs from August 1-August 7 and we are aiming for 5 days this week. Please comment all your exercise for week 1 on this blog. Refer to our post for more information and motivation from our client Sarah! Good luck everyone.