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 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. “

Some good examples include:

• Peanut butter and banana sandwich on whole wheat bread with carrot sticks on the side
• Turkey sandwich with avocado or hummus and fruit on the side
• Whole wheat pasta salad with veggies mixed in
• Whole wheat bagel with light cream cheese and a hard-boiled egg on the side
• Fruit and yogurt parfait with granola and a hard-boiled egg on the side
• Dips like peanut butter, hummus, or light dressing with assorted whole grain crackers, vegetables, and fruit

It is also helpful to allow your kids to be as involved as possible when it comes to grocery shopping and packing lunches. The more say they have in what they want to bring the more likely they are to eat it.

These tips also work for the working adult! Packing lunches for work is much more affordable for your health and wallet.

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?

We received a copy of the book “Interstitial Cystitis- A Guide for Nutrition Educators” by  Registered Dietitian, Julie Beyer and although this book is very helpful for us in treating IC, we wanted to share this information with our readers, regarding this unique condition.  This book goes to show how important the role of the Registered Dietitian is in treating interstitial cystitis nutritionally. First, the dietitian knows how to incorporate necessary, healthful foods into a diet with certain food and beverage restrictions.  We can also provide the tools and suggestions for nutrient modifications so the body is still functioning despite the condition.  Many people with IC tend to feel scared and frustrated when they cannot find the right answers on how to modify their diets.

If you or someone you know has IC please consider seeing a Registered Dietitian. We can help identify your trigger foods, instill problem-solving skills to maintain your health and offer support in helping you rediscover the pleasures of eating.  We help you recognize your trigger foods, teach you how to modify your diet, and allow a testing period for introducing new foods.

Furthermore, diet is now going to be considered a first line treatment in the new American Urological Association’s treatment protocols for IC patients.

One of our clients, Sarah Costello has some experience with creative workouts after participating in the program at The Biggest Loser Resort at Fitness Ridge. She wanted to share some tips for exercise and motivation that she learned!

Hi, my name is Sarah Costello and I have been a client of Bobbi’s since March.  It was around then that I really started focusing on my health.  When I began with Bobbi, an exercise challenge to work out 5 days a week for 30 minutes began to celebrate Nutrition month.  She encouraged me to participate and afterward said that maybe I could be an inspiration to others because I do such a variety of exercise.  I hope that this could be true – exercise can be and is fun and there are so many ways to do it!

We are about to embark on another exercise challenge – Let’s Beat the Heat!! Don’t let the heat be an excuse – there are ways to get around it.

I knew I wanted to go away to celebrate my 30^th birthday as I enjoy traveling. I saw the commercial for The Biggest Loser Resort at Fitness Ridge in Utah and knew that is where I wanted to go.This was the best birthday present a person could get or give themselves = health! So many people celebrated birthdays there. I went to Fitness Ridge because I wanted to start the 30s off right. I wanted to embark on my journey of a healthier lifestyle.  I was able to return again in June.  My experience there has been life changing.  The people that I met there will be a support to me throughout my journey.  I hope that this blog can form the same sort of support, accountability and encouragement to reach our goals!

You may question yourself sometimes – why are you doing this – committing to getting healthy by eating right and exercising. But the question you should be asking (which was brought up in my time at Fitness Ridge) is Why not? You are worth it, you deserve it, and you can do it! This was said frequently during my time at Fitness Ridge and I believe it for all of you!

If there is only one message that I share with you – IT’S THAT YOU ARE WORTH IT AND YOU CAN DO IT!

So let’s Beat The Heat together and commit to working out at 5 days a week! We can do this!  Throughout this exercise challenge I’ll share things that I learned at Fitness Ridge and quotes from lectures and speaker, Matt Hoover, Biggest Loser Season 2 Winner, who was on my team in June.

Everyone get ready! I will post a blog on the first day of the challenge!

Here are some great tips from the American Diabetes Association for eating healthy on a budget! Have you tried any of these?

• Limit impulse purchases. Go to the store with a shopping list and stick to it!

• Buy in season. Blueberries are a cheap treat in the summer but practically an investment once it’s fall. Consider growing some of your own produce as well.

• Use coupons. Sign up for your supermarket’s shopper discount card too.

• Purchase sale items in bulk. Use the same main ingredient and dress it up differently. Turn ground been into chili, burritos and a topping for baked potatoes. Plus, freeze some beef for the weeks to come.

• Buy generic. Follow this rule except when you know a certain brand is of higher quality. A major national brand of sliced Swiss cheese recently sold for $4.49 per half pound versus $3.49 for the store brand.

• Think whole foods. The more processed foods you buy, the higher the price. Even a banana in pricey New York City only costs a quarter whereas a small candy bar costs at least 75 cents.

• Do it from scratch. You pay more for convenience. Grate your own cheese and shred your own lettuce.

• Shift those portion sizes. Use pricey meats as an accent, not the main event. For instance, skip the pork chops and cook up a pork stir-fry.

• Load up on the beans. Meat is expensive. A pound of 85% lean ground beef costs $3.29. A 1 pound can of black beans? A mere 50 cents!

• Shop at wholesale food stores. Some examples include Sam’s Club or Wal-Mart Superstores. Make sure your know prices, though, to guarantee savings.

“Diabetes Meals on $7 a day- or Less!” Available on www.diabetes.org.

Have you heard of the Gene SNP? After sending in a sample of your DNA and completing an online questionnaire, you can receive all the personalized details to help you achieve optimal health. The report will tell you how you process your foods, how you react to exercise, how your environment affects your body, and how family history plays a part in your health. Gene SNP DNA Analysis is the first nutrikinesio test combining customized nutrition with personalized fitness based on your genetic profile. The exclusive Health Action Plan is designed specifically for you and can be achieved in 4 simple steps:

1. Order your Gene SNP kit
2. Send in your DNA (a simple cheek swab)
3. Complete your secure online profile
4. Receive your comprehensive Health Action Plan

Here is an interview from Registered Dietitian, Angela Moore, who recently completed her own Gene SNP.

1)      Who would you recommend the Gene SNP to? I would recommend this to anyone who is interested in being proactive about their health and use the information to make personalized lifestyle changes based on the results. This is custom nutrition at it’s best in my opinion. The profile uses both an extensive lifestyle questionnaire with the genetic test to make health and wellness recommendations.  Also, I would recommend this to athletes who want an edge with their training and racing. Nutrition and exercise related snp recommendations are made based on results for pre-workout, recovery, and overall performance. I would recommend this to someone dealing with certain chronic diseases or struggling with weight loss to see if they are missing anything that might help them progress in the right direction for their goals and health.

2)      How does the Gene SNP work? Gene SNP is an “at home” kit that consists of 1) a laboratory analysis of specific gene variants in your genetic material (DNA) that have been found to influence health and 2) an Online Customer Profile survey that provides valuable information about various lifestyle habits that relate to the gene variants being tested. The goal of the Gene SNP DNA Analysis is to provide you with genetic information about yourself that may have positive implications for your nutrition and fitness, to help you take more strategic control of your own wellness and guide your diet and lifestyle choices in your quest for optimal health.

3)      How much does it cost? The suggested retail fee for this is $395 (plus tax and shipping).  It is recommended that you discuss your results with your nutritionist. If you already have a nutritionist, then your results can be discussed at your usual appointment, if you do not have a nutritionist, we can offer you a special package to discuss your results.

4)      What are the main parts of the comprehensive action plan? The comprehensive online health action plan offers solutions related to diet, exercise, lifestyle changes and supplementation. The main areas that are focused on are: exercise performance and recovery, B-vitamin metabolism, cholesterol metabolism, phase 1 and 2 detoxification, antioxidant function, bone integrity, glucose balance, inflammatory response, salt sensitivity, and alcohol metabolism.

5)      What was the most helpful part of your comprehensive action plan? I learned I would benefit from antioxidant support, phase 1 detox support, low glycemic diet, b-vitamin status needs monitoring, and exercise helps my weight management (very true!!)

6)      Would you recommend seeing a Registered Dietitian along with taking part in the Gene SNP? Yes, an RD can be the key to helping understand the results and put recommendations into action based on one’s goals. The report is well laid out and has a lot of info so helping pinpoint important areas can help with the step by step action plan!!

To order the Gene SNP kit, email Rebecca@rbitzer.com and let her know you are interested in the DNA analysis.  Rebecca can also email you a copy of Angela Moore’s Gene SNP results and report so you can see what her report looks like.

Please feel free to ask your Registered Dietitian if you have more questions or are thinking about completing this!

My first one was about what I enjoy most in life, summer and taking vacations, exercising and being outside, and being home near the Jersey shore.

My second soul card represented my excitement and uncertainty for the future, a picture of someone looking ahead.

For those of you who attended what did you think?